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Coping with Fatigue
Get an energy lift with diet and lifestyle changes.
In Love with Chocolate
Indulge your sweet tooth and boost heart health with these tasty recipes.
Herbs to support cardiovascular function.
Essential Supplements Awards © OCTOPUS PUBLISHING GROUP LTD.
This year’s top picks.
departments 6 From the Editor’s Desk 8 News Bites
Rosemary essential oil for memory• Mangoes for BP• Acupuncture eases cancer pain• More
31 Gluten Free Focus Discover sorghum.
39 Herbal Helpers
Fight chronic disease with aged garlic extract.
42 Natural Beauty
Pamper your skin with an Ayurvedic facial mask.
46 Hot Products 49 Fitness Matters
Exercise to improve your mood.
52 Healthy Family
Everything you need to know about melatonin.
56 Smart Supplements
Small but mighty, trace minerals are essential for good health.
58 In Balance
Natural relief from the symptoms of perimenopause.
64 Last Word For more health & wellness resources visit
Products advertised or mentioned in this magazine may not be available in all locations.
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/tasteforlife FEBRUARY 2018
1/8/18 3:34 PM
Love Your Heart Feeling stiff, sore, and irritable? How’s your sleep, diet, and workout routine going? Sometimes, feeling “off” can be easy to explain. If we neglect the fundamentals— diet, exercise, and sleep—it doesn’t take long before we don’t feel our best. The good news? Just giving a little TLC to the fundamentals can improve how we feel every day. You’ll find lots of support in this month’s issue, from our article on melatonin for better sleep (page 52) to “Movement + Mood” on page 49, which explains why exercise may be the cheapest, healthiest, and most effective mental health tool ever. Sometimes we need additional help to feel like ourselves again. Check out the lifestyle and diet tips in “Coping with Fatigue” on page 17. On page 58, nutrition expert Ann Louise Gittleman, PhD, CNS, leads women through the challenges of perimenopause with guidance on stress, digestion, and mood. February marks American Heart Month, and we feature heart-healthy herbs on page 26 as well as aged garlic extract on page 39 for those who want to strengthen their cardiovascular health. Delicious heart-healthy chocolate recipes including Banana-Chocolate Chip Bread Pudding can be found beginning on page 20. Finally, if you’re in the market for new supplements, don’t miss our Essential Supplements Awards on page 34. We cover a wide range of categories, ranging from immunity to inflammation, to support you in reaching your wellness goals. To your health,
Chief Content Officer and Strategist Lynn Tryba (Lynn.Tryba@TasteforLife.com) Contributing Editors Lisa Fabian, Rich Wallace Editorial Assistant Kelli Ann Wilson Art Director Michelle Knapp Custom Graphics Manager Donna Sweeney Business Development Director Amy Pierce Customer Service: 800-677-8847 CustomerService@TasteforLife.com Client Services Director - Retail Judy Gagne (x128) Client Services Director - Advertising & Digital Ashley Dunk (x190) Western Brand Promotions Director Shannon Dunn-Delgado 415-382-1665 Group Brand Promotions Director Bob Mucci 978-255-2062 Executive Director of Retail Sales and Marketing Anna Johnston (Anna.Johnston@TasteforLife.com) Retail Account Manager Kim Willard Founder and Chief Executive Officer T. James Connell Editorial Advisory Board
Seth J. Baum, MD, author, Age Strong, Live Long Hyla Cass, MD, author, Supplement Your Prescription Ann Louise Gittleman, PhD, CNS, author of The Fat Flush Plan and 29 other health and nutrition titles Maria Noël Groves, RH (AHG), registered clinical herbalist, health journalist, and author of Body into Balance Clare Hasler, PhD, MBA, advisor, Dietary Supplement Education Alliance; executive director, Robert Mondavi Institute for Wine and Food Science Tori Hudson, ND, professor, National College of Naturopathic Medicine and Bastyr University Christina Pirello, MS, chef/host, Christina Cooks Sidney Sudberg, DC, LAc, herbalist (AHG) Jacob Teitelbaum, MD, author of best-selling books on integrative medicine Roy Upton, cofounder and vice president, American Herbalists Guild; executive director, American Herbal Pharmacopoeia Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 149 Emerald Street, Suite 0, Keene NH 03431, 603-283-0034 (fax 603-283-0141); ©2018 Connell Communications, Inc. All rights reserved. Subscription rates: $29.95. This magazine is not intended to provide medical advice on personal health conditions, nor to replace recommendations made by health professionals. The opinions expressed by contributors and sources quoted in articles are not necessarily those of the editor or the publisher. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Information appearing in Taste for Life may not be reproduced in whole or in part without express permission of the publisher. Creative and Sales Offices: 149 Emerald Street, Suite 0, Keene NH 03431 603-283-0034
A note on recipes Nutritional analysis from Edamam. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star ratings are based on standard values (SVs) that are currently recommended: HHHHH Extraordinary (50 percent or better), HHHH Top source, HHH Excellent source, HH Good source, H Fair source
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The inks used to print the body of this publication contain a minimum of 20%, by weight, renewable resources.
F EB RUA RY 201 8
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HEART HEART The American Heart Association knows that hearts adore omega-3s.1 We do too. That’s why Nordic Naturals loves your heart with the freshest and purest omega-3 fish oils. Only top-quality ingredients. Always non-GMO. Every batch guaranteed by The American Heart Association knows that hearts adore omega-3s.1 We do too. third-party testing. With products tailored to personal needs and developed with That’s why Nordic Naturals loves your heart with the freshest and purest omega-3 every taste and preference in mind, trust your heart to the #1 fish oil brand in the U.S.† fish oils. Only top-quality ingredients. Always non-GMO. Every batch guaranteed by 1 Circulation. March 13, 2017 The American Heart Association does not endorse Nordic Naturals products or brand. † Based on SPINS scan data third-party testing. With products tailored to personal needs and developed with
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1/2/18 11:37 AM
GOOD NEWS on the salt front Americans are choosing less-salty foods, according to a 2017 survey. Average salt intake was reduced by about 400 milligrams (mg) a day from the year 2000 to 2014. Researchers surveyed more than 172,000 households. They found that individual intake dropped from more than 2,300 mg per day to less than 2,000. Lead researcher Jennifer Poti, PhD, of the University of North Carolina, noted that the salt content has been reduced in many packaged foods, but she cautioned that more needs to be done. “Our findings suggest that US households are getting less sodium from the grocery store than they did 15 years ago, yet sodium levels in packaged foods are still too high,” she said. The American Heart Association recommends no more than 2,300 mg of sodium per day and sets an ideal limit of 1,500 mg for most adults. SOURCE “Americans Buying Less Salt-Laden Foods,” https://MedlinePlus.gov, 6/5/17
DID YOU KNOW? Consuming excess salt may cause your body to conserve water, reducing the amount you drink. That, in turn, may increase your hunger, according to recent studies in The Journal of Clinical Investigation. So be sure to stay hydrated. SOURCE “Do Salty Diets Trigger Hunger?” Tufts University Health & Nutrition Letter, 7/17
F EB RUA RY 2018
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IN THE GYM
Exercise combo BEST FOR HEART Heart disease patients who practiced both yoga and aerobic exercise experienced more health benefits than those who practiced just one form of exercise. In a new study, dual exercisers saw greater reductions in blood pressure, body mass index, and cholesterol. They also experienced mental, physical, and vascular stress reduction. SOURCE “Yoga and Aerobic Exercise Together May Improve Heart Disease Risk Factors,” American College of Cardiology, 10/19/17
AROMATHERAPY boosts memory Simply smelling rosemary essential oil may help your memory. Researchers gave memory tests to two groups of volunteers. One group spent time in a room where four drops of the oil had been diffused. The other group spent that time in an unscented room. Those in the rosemary group had 15 percent higher scores on the tests. SOURCE “A Whiff of the Herb Rosemary Can Boost Prospective Memory,” Mind, Mood & Memory, Massachusetts General Hospital, 6/17
MANGOES make marks Improved blood pressure, blood sugar control, and gut health are reasons to eat your mangoes. A recent study found that increased mango consumption leads to various health benefits. The tasty tropical fruit appears to reduce the effects of metabolic disorders and chronic inflammation. SOURCE “New Human Studies Show Multiple Health Benefits from Consuming Mangos,” Wild Hive, 6/1/17 www.tas teforl i fe.com
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If you’re trying to limit your calorie intake, incorporating healthy sources of protein can be difficult. The website Nutrition.gov offers these low-calorie protein options to boost your nutritious lifestyle: n Fish like sole, flounder, and cod contain high levels of protein. And fattier fish like salmon and mackerel offer healthy fats called omega-3 essential fatty acids. n Egg whites have 26 grams of protein but fewer than 120 calories. n Chicken and turkey are terrific sources of lean protein. Breast meat and skinless thighs are low in fat. n Low-fat or nonfat dairy products, such as cottage cheese or fat-free Greek yogurt, offer 15 to 20 grams of protein per 120 calories. SOURCE “Protein Powerhouses,” https://MedlinePlus.gov, 6/13/17
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COOKING WITH COLLAGEN MAKES EATING HEALTHY SIMPLE & DELICIOUS.
Coconut Bars • 1 ½ cups unsweetened coconut ﬂakes • ¼ cup coconut oil, solid or melted • pinch of cinnamon • 1 tsp of vanilla extract • 2 tbsp pure maple syrup or coconut nectar • ¾ cup slivered almonds Chocolate Dip Layer • ½ cup dairy free chocolate chips • 1 tbsp of Neocell Super CollagenTM Powder • 1 tsp coconut oil
HOW TO MAKE IT:
1. Line an 8.5x4.5” inch loaf pan with parchment paper or wax paper. 2. Add coconut ﬂakes, coconut oil and maple syrup. Add cinnamon/vanilla extract. 3. Spread coconut mixture into the prepared loaf pan. 4. Chocolate Dip Layer: Use the double boiler method to melt chocolate, then add coconut oil and collagen. 5. Pour melted chocolate over pan, top with almonds and drizzle more chocolate. 6. Freeze for 15-20 minutes until hardened. Take out 5 minutes before serving!
For more Collagen infused recipes visit neocell.com/recipes Super Collagen contains clinically studied BioActive NeoCell Collagen which supports healthy collagen formation throughout the body. Using NeoCell’s technologically advanced hydrolyzation process, large collagen molecules are enzymatically hydrolyzed into small peptides that are both bioavailable and bioactive in the body.* TM
© 2017 NeoCell corp. **BASED ON SPINS DATA 10/2016.
1/2/18 11:36 AM
Acupuncture EASES PAIN in cancer patients Acupuncture treatments provided relief from joint pain in patients taking breast-cancer medications. The researchers hope this news will enable some patients to continue with their meds longer. “If something so simple as acupuncture can improve these symptoms and the patients’ quality of life, we will have more women becoming compliant in taking their medication, and one would expect improved outcomes,” said Lauren Cassell, MD, chief of breast surgery at Lenox Hill Hospital in New York City. More than 200 postmenopausal women with early stage breast cancer participated in the study. All were taking drugs known as aromatase inhibitors. The drugs (such as Arimidex, Femara, and Aromasin) are used to treat women with estrogen-sensitive breast tumors. Side effects often cause the women to miss treatments or abandon the medications. Patients underwent either true acupuncture or fake treatments twice weekly for six weeks, then once a week for an additional six weeks. Those in the true acupuncture group reported much lower pain scores than those in the sham group. SOURCE “Acupuncture May Ease Pain Tied to Breast Cancer Care” by Robert Preidt, https://MedlinePlus.gov, 12/7/17
www.tas teforl i fe.com
1/8/18 10:28 AM
ANCIENT ANCIENT NUTRITION NUTRITION
ISISBONE BONEBROTH BROTHTHE THEMISSING MISSINGLINK LINKTO TOYOUR YOURHEALTH? HEALTH?
For Forasaslong longasashumans humanshave havebeen beencooking cookingfood foodover overfire, fire,bone bonebroth—the broth—thesimmering simmeringstock stockofofbones bones otherwise otherwisediscarded—has discarded—hasbeen beena adaily dailypart partofoflife, life,celebrated celebratedbybycultures culturesaround aroundthe theworld. world.Not Notonly only does doesbone bonebroth brothadd adddepth depthofofflavor flavortotorecipes recipesand andmeals, meals,it italso alsoimparts impartssignificant significantand andbroad broadhealth health benefits benefitsthat thatare arenow nowcapturing capturingthe theattention attentionofofmillions. millions.Bone Bonebroth brothmay maybebethe the“hottest “hottesttrend trendininhealth” health” today, today,even eventhough thoughit itis iscenturies centuriesold. old.Could Couldit itbebethe themissing missinglink linkthat thatyou’ve you’vebeen beensearching searchingfor? for?
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Natural Natural| |Gluten GlutenFree Free| |Dairy DairyFree Free| |Soy SoyFree Free| |Grain GrainFree Free| |Nut NutFree Free
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1/9/18 9:41 AM
BY JANE EKLUND
Coping with Fatigue A LITTLE LIFESTYLE HYGIENE CAN GO A LONG WAY TO BOOST ENERGY. FEELING RUNDOWN? YOU’RE NOT ALONE. BRITAIN’S ROYAL COLLEGE OF PSYCHIATRISTS ESTIMATES THAT 20 PERCENT OF PEOPLE, ON ANY GIVEN DAY, ARE DEALING WITH FATIGUE THAT GOES BEYOND THE USUAL TIREDNESS. FOR 10 PERCENT OF PEOPLE, THAT FATIGUE IS PROLONGED. IT’S MORE LIKELY TO STRIKE WOMEN, AND IT’S MORE COMMON IN PEOPLE WHO ARE MIDDLE-AGED. The good news is that in most cases, fatigue is not an indication of a serious illness. If it persists, or is accompanied by other symptoms, it’s important to check in with your healthcare practitioner, because it can be caused by conditions including under- or overactive thyroid, diabetes, chronic infections, cancer, depression, heart disease, sleep disorders, and iron deficiency. But if it’s run-of-the-mill fatigue that’s dragging you down, you can address it easily. Read on for some simple lifestyle changes and natural pick-me-ups that will help keep your energy level up throughout the day.
Get some sleep!
Exhaustion can be attributed to something as simple as not getting enough sleep, or not getting enough restful sleep. Skimming off the top the eight hours (some need more, some less) your body requires will make you sleepy, crabby, and unfocused. Short your sleep for several days in a row and you may
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continued from page 17
experience brain fog, difficulty concentrating, mild depression, and an inability to make decisions. Try to establish some ground rules for sleeping: Go to bed and get up at the same time each day, skip naps, avoid alcohol and caffeine before bedtime, be sure your bedroom is conducive to sleep, and follow a relaxation routine before you get into bed. Try soaking in a warm bath or taking a warm shower, listening to quiet music, or doing some gentle stretches.
Get some exercise! While it may seem counterintuitive that physical activity will make you less tired rather than more, a study at the University of Georgia found that healthy people who are sedentary and experience frequent fatigue can reduce their tiredness by 65 percent and boost their energy by 20 percent through regular low-intensity exercise. That would translate to a 20-minute leisurely walk three times a week, the researchers said. In addition to walking, yoga is especially effective for increasing energy.
Eat right! What and when you eat plays an important role in maintaining energy levels. Start your day with a low-sugar, low-fat breakfast, and then eat regular meals throughout the day. Go heavy on fruits and vegetables, avoid processed sugar, and be sure there’s enough iron in your diet. Good sources of iron include fortified cereals, meat, poultry, seafood, beans, and seeds. What you drink matters, too. Skip the sugary juices and sodas and drink plenty of water. Dehydration ups your level of tiredness and decreases your concentration and alertness.
Stress is a big factor in fatigue, and who doesn’t have stress? Take a walk, take several deep breaths, take a yoga class, take a break for a cup of herbal tea—whatever works to relax you should bring more energy as well. If simple adjustments aren’t doing the trick, you may need to consider other changes, like switching jobs or seeing a therapist.
Boost up! Consider supplementing your diet with adaptogen herbs and medicinal mushrooms to pick up your mood and your energy level. HERBS: Ashwagandha counters stress and mental fatigue, reduces cortisol, decreases anxiety, and helps restore restful sleep. Maca is known for boosting vitality, overall energy levels, and strength. Panax ginseng supports physical, mental, and emotional equilibrium. Rhodiola rosea decreases symptoms of mild depression and increases stamina and cognition. Schisandra improves vitality, strength, and stamina. Astragalus helps protect the body against stress. One study showed this traditional Chinese herb helped fatigue levels of patients post stroke. MUSHROOMS: Cordyceps, a medicinal mushroom, can increase your capacity to exercise; some athletes use it to enhance their performance. Reishi protects the body from oxidative damage at the cellular level, helping you stay alert and energized. It also lowers stress and improves sleep. Lion’s mane protects and repairs the nervous system and is used to boost memory and concentration.
Beat fatigue! Whether it’s through a few small tweaks to your daily routines or a sweeping revamp of your habits, there is plenty you can do to address common forms of fatigue that are not caused by serious physical or psychological problems. Take a close look at how you sleep, eat, and move through your day, address the areas that may be causing exhaustion, and you will likely bring new vitality to your life. TFL
SELECTED SOURCES “9 Ways to Get Your Energy Back” by Peter Jaret, www.WebMD.com, 4/1/14 n “Effects of the Traditional Chinese Herb Astragalus membranaceus in Patients with Poststroke Fatigue . . .” by C.H. Liu et al., J Ethnopharmacol, 12/24/16 n “Evaluation of Anti-fatigue Property of the Extruded Product of Cereal Grains Mixed with Cordyceps . . .” by L. Zhong et al., J Int Soc Sports Nutr, 6/16 n “Fatigue,” www.MedlinePlus.gov n “Tiredness,” Royal College of Psychiatry, www. RCPsych.ac.uk, 9/15 n “Trend Alert: Adaptogens” by Dawn Jackson Blatner, www.HuffingtonPost.com, 8/23/17
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HEART-HEALTHY RECIPES FOR VALENTINE’S DAY THOSE WHO ADORE CHOCOLATE CAN ALWAYS FIND A REASON TO ENJOY SOME. AND NO MORE SO THAN ON FEBRUARY 14 WHEN CHOCOLATE IS PART OF THE CELEBRATION!
For a guide to nutrition breakdowns, see page 6.
© MARIE LAFORÊT
D Dairy Free G Gluten Free N Nut Free V Vegan V Vegetarian
White Chocolate Medallions dGV
1. Line 2 baking sheets with unbleached parchment paper and set aside. In a small skillet, combine almonds and sugar. Place over high heat and cook, stirring, to caramelize. Continue stirring until all almonds are coated in caramel.
From The Vegan Holiday Cookbook by Marie Laforêt ($19.95, www.robertrose.ca, 2017)
2. Spread almonds on one prepared baking sheet and let cool. Chop almonds and transfer to a bowl.
25 minutes prep time n makes 20 medallions
40 almonds 1 Tbsp raw cane sugar 8 oz vegan white chocolate, chopped 3 Tbsp dried cranberries, chopped 5 Tbsp shredded coconut
3. In a bowl set over a saucepan of simmering water, melt white chocolate. 4. On prepared baking sheets, using a tablespoon, form chocolate circles about 1K to 2 inches in diameter. (Pour a little melted chocolate from spoon and use base of spoon to spread chocolate in a circle.) Place almond and cranberry pieces on top. Sprinkle with shredded coconut. Refrigerate until set. 5. Carefully remove medallions from baking sheets and transfer to an airtight container. If you have several layers of medallions, use parchment paper to separate them. Refrigerate until ready to serve. Per serving (2 medallions): 180 Calories, 3 g Protein, 18 g Carbohydrates, 1 g Fiber, 11 g Total fat (6 g sat), 22 mg Sodium, H Phosphorus
F EB RUA RY 2018
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For a Vegan Double Chocolate Cheesecake recipe, visit tasteforlife.com/cheesecake
© KATE LEWIS
Banana–Chocolate Chip Bread Pudding
From Veganomicon: 10th Anniversary Edition by Isa Chandra Moskowitz and Terry Hope Romero ($35, Da Capo Press, 2017)
60 minutes prep time n serves 8
Coconut oil, for pan 2K c plain or vanilla almond- or coconutbased milk, divided 3 Tbsp cornstarch or arrowroot powder K c pure maple syrup 1 tsp pure vanilla extract K tsp ground cinnamon N tsp freshly grated nutmeg 6 c (1-inch cubed) stale bread (about 1 lb) 1 c vegan dark chocolate chips 3 large, ripe bananas, sliced K-in thick
1. Preheat oven to 350°. Generously grease a 9x5-inch loaf pan with coconut oil. 2. In a large mixing bowl, whisk together K cup of the milk and the cornstarch until no lumps remain. Add remaining 2 cups of the milk and the maple syrup, vanilla, cinnamon, and nutmeg. Whisk to mix thoroughly. Fold in stale bread cubes. 3. Set aside bread and allow it to soak up milk mixture, at least 15 minutes. The bread is ready when every cube of bread is saturated and there’s a little bit of extra liquid in bowl. The mixture should be mushy and somewhat wet. 4. Fold in chocolate chips and bananas, mashing bananas slightly (go ahead and use your hands for this part; it’s fun!). Pour mixture into prepared loaf pan, patting top until even and smooth. 5. Bake for 30 to 35 minutes, or until top is puffed, slightly browned, and feels firm. Remove from oven and allow to cool slightly before slicing and serving. Kitchen Note: Try using an ice-cream scoop to scoop the pudding from the pan and serve as pretty mounds. Impatient types can make bread stale a little quicker by cutting it into cubes, spreading them on baking sheets, and letting them dry in a 300° oven for 30 minutes, until cubes are firm and rather dry. For more patient types: Don’t bother with the oven step and let that bread sit out on the counter for a few hours. Per serving: 329 Calories, 7 g Protein, 58 g Carbohydrates, 6 g Fiber, 10 g Total fat (5 g sat), 250 mg Sodium, HH Vitamin B2 (riboflavin), Calcium, Phosphorus, H Vitamin B1 (thiamine), B3 (niacin), B6, E, Iron, Magnesium, Potassium, Zinc
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Chocolate-Hazelnut Spread GV From How to Eat Better by James Wong ($24.95, Sterling Epicure, 2018)
15 minutes prep time n makes 14 ounces
M c milk O c chopped hazelnuts 2 tsp vanilla extract
1N c cocoa powder (non-Dutched*) L c granulated stevia (baking blend) V tsp salt
1. Pour milk and hazelnuts into a small saucepan and heat gently until milk reaches simmering point. Remove from heat, cover, and let cool. 2. Transfer nut and milk mixture to a food processor and blend until as smooth as possible. This will take a good minute or two. 3. Put nut purée in a small bowl and fold in remaining ingredients—at first it will seem like there isn’t enough liquid, but it will get there. 4. Store mixture in a sterilized jar in a cool place for up to 1 week. Spread will thicken on cooling. *Potassium carbonate is a food additive used in some cocoa powders to balance their acidity in a technique called “dutching” or “alkali treatment.” This chemical process can slash its levels of heart-healthy polyphenols by more than 80 percent. This is done by even the most upscale brands, and has been used by chocolatiers for 180 years, so it might be worth avoiding buying cocoa with the words “potassium carbonate” on the ingredients label. Kitchen Note: The stuff of childhood dreams, this healthier, homespun version is so packed full of polyphenol-rich dark cocoa powder and roasted hazelnuts there is no room left for added sugar or oil. It might have 70 percent fewer calories than the ready-made stuff, but you’d never know by its taste and texture. Enjoy this spread as a treat with a big bowl of fresh fruit. If you fancy a glossier look to your spread, adding 1 teaspoon of coconut or almond oil will do the trick. It will add only a small number of extra calories per serving. Per serving (2 tablespoons): 70 Calories, 3 g Protein, 11 g Carbohydrates, 4 g Fiber, 6 g Total fat (1 g sat), 28 mg Sodium, H Magnesium, Phosphorus
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BY M A R I A N O Ă‹ L G R OV E S , R H ( A H G )
health SUPPORTIVE SUPPLEMENTS
Like a road map, you have central arteries, secondary routes, and narrow, winding backroads. At the center of it all lies your heart, the capital city that pumps 2,000 gallons of lifeblood through your heart via electrical impulses and muscular contraction of approximately 100,000 heartbeats per day. No organ symbolizes life and humanity as exquisitely as this fist-sized muscle, and fortunately thereâ€™s much you can do to keep it functioning well. First and foremost, a healthy diet, regular exercise, avoid-
ance of toxic chemicals, stress management, and adequate sleep form the backbone of a heart-healthy routine. When it comes to diet, choose vegetables and some berries and fruit (ideally five to 10 servings per day), high-fiber legumes, nuts, seeds, and whole grains, cooked mushrooms, cold-water wild-caught fatty fish, and healthy fats from olive oil and avocados. Antioxidant-rich dark chocolate/cacao, green tea, and red wine/dark purple grape juice can be enjoyed in moderation. continued on page 28
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AVAILABLE AT HEALTH, NATURAL FOOD AND VITAMIN SPECIALTY STORES. *These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease. Bio-tract® is a registered trademark of Nutraceutix in the United States (reg. in the name of TNT Gamble,Inc). U.S. Pat Nos 8,007,777 and 8,540,980.
©2018 American Health, Inc. | 17-AH-1258
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Our best heart-tonic remedies easily cross the foodsupplement divide. Hawthorn Berries, Leaf & Flower: Hawthorn (Crataegus spp.) earned its reputation for heart health over thousands of years of traditional use alongside impressive modern clinical studies. It offers not one but many beneficial actions for the heart and blood vessels. Hawthorn decreases oxidative damage and inflammation, normalizes and reduces blood pressure, modestly reduces cholesterol, dilates blood vessels, improves oxygen utilization, strengthens the structure and function of the heart, reduces blood stickiness (also known as platelet aggregation), protects against injury and helps with healing from cardiovascular events, improves heart rhythm, reduces chest pain and angina, strengthens the heart in congestive heart failure, and helps maintain smooth blood vessel lining. Herbalists also use hawthorn flowers to open the heart’s emotions and heal from grief and a broken heart (it blends well with rose blossoms, holy basil, lemon balm, and/or motherwort). Double-check for herb-drug interactions. Notably, it may increase the hypotensive effects of ACE-inhibitor blood pressure medications like lisinopril. Besides that, hawthorn is very safe
and well tolerated but takes steady doses for a month or longer for the effects to kick in. Consider it a long-term addition to your routine if you have heart disease or fear a family history of it. Solid extracts, standardized capsules, and formulas that combine all three parts are your best bets for potency. Hibiscus Tea: This cranberry-like sour tea comes from the flower calyx of Hibiscus sabdariffa; it’s popularly consumed in Mexico and the Caribbean as “rosa de jamaica” and roselle and is frequently added to fruity and zinger commercial tea blends. Several human studies have shown that hibiscus is one of our most effective yet safe herbal options for hypertension. It rivals popular hypertension medications captopril, lisinopril, and hydrochlorothiazide with good tolerability and without potassium loss in human studies. Hibiscus also reduces bad cholesterol, triglycerides, and blood sugar. The dose is much higher than your typical cup of tea. Aim for 10 to 20 grams of dried hibiscus per day (spread out over one liter or several cups of tea), steeped for 30 minutes. Though safe and food-like, it may alter and speed the clearance of some medications. Fruit acids in hibiscus tea can be corrosive to tooth enamel over time, so consider brushing your teeth or at least rinsing after you sip. Feel free
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to blend hibiscus with rooibos, another red-hued tea that has performed well in cardiovascular health studies, as well as hawthorn. Garlic: Even though the “stinking rose” does not drop cholesterol and blood pressure numbers dramatically, it’s still a worthy daily heart tonic. It has various beneficial actions for the heart and blood vessels. Alongside modest cholesterol and blood pressure reduction, garlic helps make the blood less sticky and thick (reduced platelet aggregation, atherosclerosis, inflammation, and fibrin). This is a blood thinner and should not be combined with blood-thinning medications. Use it in food (chop and let sit 10 minutes) or pills. If you find garlic odor offensive or get digestive upset, try aged garlic extract. Other heart remedies include omega-3 fatty acids (especially from fish oil and cold water fatty fish), high-polyphenol cacao, turmeric, and food doses of rosemary. Whether you take them as supplements or eat them regularly, they’re easy to include in your heart-healthy daily routine. TFL Maria Noël Groves, RH (AHG), is a registered clinical herbalist and freelance health journalist nestled in the pine forests of New Hampshire. She is the author of the book Body into Balance. Learn about herbs, distance consults, online classes, and more at www.WintergreenBotanicals.com.
SELECTED SOURCES “Effect of Crataegus Usage in Cardiovascular Disease Prevention . . .” by J. Wang et al., Evid Based Complement Alternat Med, 2013 n “Effect of Hibiscus sabdariffa on Blood Pressure and Electrolyte Profile of Mild to Moderate Hypertensive Nigerians . . .” by D.C. Nwachukwu et al., Niger J. Clin Pract, 11/12/15 n “Effects of Aqueous Extract of Hibiscus sabdariffa on the Renin-Angiotensin-Aldosterone System of Nigerians with Mild to Moderate Essential Hypertension . . .” by D.C. Nwachukwu et al., Indian J Pharmacol, 9/10/15 n “Hibiscus sabdariffa L. in the Treatment of Hypertension and Hyperlipidemia” by A.L. Hopkins et al., Fitoterapia, 3/13
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Print your coupon at chobani.com/freeyogurt *Offer valid from 2/14/18 – 3/3/18, no purchase necessary to receive free participating Chobani® product. Quantities limited, while supplies last. Void in NJ and LA. For Additional Terms and Restrictions Visit Chobani.com/freeyogurt. Redeem only by selecting Chobani® “Participating Products”—Flip® 5.3oz yogurt snacks, Chobani® 5.3oz Greek Yogurt, Chobani® Greek Yogurt drinks, and Chobani® Smooth 2-packs (2–5.3oz). Limit one coupon per purchase and per person. Not valid on prior purchases or in combination with any other discount, coupon or offer.
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FEBRUARY 201 8
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GLUTEN FREE FOCUS B Y L I S A FA B I A N
SORGHUM THE NEW GRAIN ON THE BLOCK ALTHOUGH IT’S AN ANCIENT FOOD STAPLE, SORGHUM IS JUST RECENTLY MAKING ITS WAY ONTO THE MODERN AMERICAN TABLE. WITH A NUTTY YET MILD FLAVOR, THIS GLUTEN-FREE WHOLE GRAIN HAS LONG BEEN A SOURCE OF FOOD IN INDIA, AFRICA, AND CHINA. SORGHUM, NOW WIDELY GROWN IN THE UNITED STATES, IS MAKING A WELCOME APPEARANCE IN BREAKFASTS, LUNCHES, DINNERS, AND SNACKS. TOUTED AS THE NEXT QUINOA BY CHEFS AND FOODIES, THIS VERSATILE GRAIN COMES IN FLOUR, SYRUP, BRAN, FLAKE, AND GRAIN FORMS.
A Healthy Choice
In the Kitchen
Containing vitamin B6, iron, magnesium, niacin, and phosphorus, sorghum is a nutritious source of energy, comprised of 10 percent protein and almost 75 percent complex carbohydrates. It’s also rich in dietary fiber, which aids digestive health. Sorghum is a great source of phytochemicals and antioxidants. Researchers believe it has the potential to reduce the risk of certain cancers. Sorghum contains certain extracts that have strong antiproliferative activity against human colon cancer cells. Researchers in Spain found that components in sorghum “have potential as therapeutic agents in the treatments of human melanoma.” Researchers at the University of Nebraska-Lincoln discovered that grain sorghum lipids lowered cholesterol levels and intestinal bowel inflammation in experimental studies. Preliminary research shows sorghum might be used as a food ingredient or dietary supplement in managing cholesterol levels.
Use 1 cup of whole grain sorghum to 3 cups of water or broth. Bring to a boil and cook about 40 to 55 minutes until tender. Drain any excess cooking liquid, and serve like you would rice. Sorghum is a grain to get creative with. You can even pop it like popcorn! Pop the grains in a heavybottom saucepan over medium-high heat with the lid on. Oil is not necessary but a little can be added for additional flavor. After popping, season with dried herbs. When chilled, sorghum transforms into a tasty salad ingredient. In its flour form, sorghum is used to replace wheat flour in gluten-free baked goods. Store both sorghum flour and sorghum grains in a cool, dark place in airtight containers. If the flour will not be used within a few months, keep it in the fridge or freezer. A hearty grain, sorghum withstands the freezer and can be reheated without losing its wonderful texture and flavor.
SELECTED SOURCES “10 Reasons to Try Sorghum”; “Cooking Tips”; www.SimplySorghum.com, 2017 n “Health Benefits of Sorghum,” www.WholeGrainsCouncil.org, 2017 n “UNL Research: Grain Sorghum Lipids Can Lower Cholesterol, Intestinal Inflammation,” University of Nebraska-Lincoln, www.ianrnews.unl.edu, 8/29/13 n “Why You Should Cook Up a Batch of This ‘New’ Ancient Grain” by Ellie Krieger, www. WashingtonPost.com. 5/18/17
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Save money now on these hot new arrivals from Irwin Naturals... 9 NEW PRODUCTS!
Available at Fine Health Food Stores Everywhere. is a registered trademark of Sabinsa Corporation.
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Carrot Cake Muffins dGnV From the Taste for Life test kitchen
35 minutes prep time n makes 12 muffins
1 c sorghum flour K c tapioca starch (also known as tapioca flour) L c quinoa flour 1 Tbsp baking powder K tsp baking soda 1K tsp xanthan gum 1 tsp ground cinnamon
K tsp salt O c nondairy milk 2 eggs L c runny honey* N c unsweetened applesauce 1 tsp vanilla extract 1K c shredded carrots 1 c raisins
1. Preheat oven to 350°. Lightly oil the cups of a 12-cup muffin pan, or line cups with paper liners, and set aside. 2. Mix together sorghum flour, tapioca starch, quinoa flour, baking powder, baking soda, xanthan gum, cinnamon, and salt in a large bowl. 3. In a medium bowl, whisk together milk, eggs, honey, applesauce, and vanilla extract until well combined. Stir in carrots and raisins. 4. Add wet ingredients to dry and mix until combined. 5. Fill muffin cups with batter. Bake for 18 to 20 minutes, until a toothpick inserted in the center of a muffin comes out clean. Leave muffins in pan for 10 minutes and then carefully remove to a wire rack to finish cooling. *If the honey is too thick and not pourable, gently heat it in a saucepan until it’s more liquid. Per serving (1 muffin): 169 Calories, 3 g Protein, 38 g Carbohydrates, 2 g Fiber, 1 g Total fat, 204 mg Sodium, HH Phosphorus, H Vitamin A, Calcium
For over 20 years, Irwin Naturals has formulated “best-in-class” supplements that address a wide spectrum of health needs. Our extensive line uses an all-liquid soft-gel delivery that offers superior advantages over hard-to-digest tablets and capsules. Plus, our signature BioPerine Complex enhances nutrient absorption and potency. Check out some of the latest additions to our family of products below. If you are not yet familiar with the entire breadth of this amazing health-conscious brand, check us out at www.IrwinNaturals.com, and put yourself on the path to better health.
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Consumer: Redeemable at retail locations only. Not valid for online or mail-order purchases. Retailer: Irwin Naturals will reimburse you for the face value plus 8 (cents) handling provided it is redeemed by a consumer at the time of purchase on the brand specified. Coupons not properly redeemed will be void and held. Reproduction by any party by any means is expressly prohibited. Any other use constitutes fraud. Irwin Naturals reserves the right to deny reimbursement (due to misredemption activity) and/or request proof of purchase for coupon(s) submitted. Mail to: CMS Dept. 10363, Irwin Naturals, 1 Fawcett Drive, Del Rio, TX 78840. Cash value: .001 (cents). Void where taxed or restricted. ONE COUPON PER PURCHASE. Not valid for mail order/websites. Retail only.
These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
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ESSENTIALS AWARD WINNER 2018 BEAUTY
When it comes to our health, nutritious food is the best medicine, and nature provides us with all that we need. Yet, even with the best of intentions, it can be challenging to consistently eat in such a way to achieve optimal health and radiant natural beauty. The pace of life and constant stress further chips away at our ability to look and feel our best. Add to that the sheer number of available products in today’s marketplace, and it’s easy to feel overwhelmed. To help you meet your health goals this year, we’ve highlighted some products with effective ingredients for extra support.
BLOOD SUGAR BALANCE Flora FloraSil contains highly bioavailable silica derived from non-GMO horsetail herb extract to strengthen hair and nails and help maintain skin elasticity.
EuroPharma Terry Naturally Sucontral D is a clinically tested formula that delivers polyphenols from Hintonia latiflora. This herb has been shown to support glucose management and healthy insulin function in those with Type 2 diabetes.
Mushroom Wisdom SX-Fraction is a proprietary maitake mushroom extract with a research-based glycoprotein that decreases circulating blood glucose levels and supports healthy blood sugar levels.
Nordic Naturals Ultimate Omega 2X Teen for ages 12 to 18 provides 1,120 milligrams of omega 3s from anchovies and sardines in easy-to-swallow, concentrated mini soft gels with natural strawberry flavor. Non-GMO Verified and tested by third-party experts for environmental toxins.
Protexin Bio-Kult Infantis helps relieve digestive issues ranging from constipation to antibiotic-induced diarrhea in babies, toddlers, and young children. Each sachet contains seven probiotic strains and 1 billion microorganisms. Omega 3s and vitamin D3 offer added benefits.
CHILDREN Life Line Foods Buried Treasure Liquid Nutrients Added Attention supports children’s learning with a whole-food liquid complex containing omega 3s, B vitamins, GABA, DMAE, and lemon balm. Gluten, yeast, and dairy free.
CIRCULATION Michael’s Naturopathic Programs Arginine Citrulline with Organic Beet tablets contain the amino acids L-arginine and L-citrulline as well as organic beet root. The trio works to improve blood flow by helping to open blood vessels.
Annoying, painful sore throat? REDD Remedies Throat Drops come to the rescue with a potent and powerful blend of throat-soothing herbs and pure essential oils. Cool Mint, Cherry, and Sweet Lemon flavors.
Quantum Health TheraZinc Oral Spray delivers a full dose of bioavailable zinc to your mouth and throat. Natural peppermint oil, menthol, and cherry bark extract soothe scratchiness while echinacea and elderberry bolster immunity.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
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ENJOY $1.00 OFF ANY ONE
ENJOY LIFE PRODUCT OVER $3.00 Manufacturer Coupon Do Not Double | 7/31/2018
CONSUMER: Redeem only by purchasing the brand and size(s) indicated. May not be reproduced. Any other use constitutes fraud. No cashback. RETAILER: Enjoy Life Foods, reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request). Consumer must pay any sales tax. Send all redeemed coupons to Enjoy Life Foods #1680, NCH Marketing Services, PO Box 880001, El Paso, TX 88588-0001. Failure to produce invoices on request providing purchase of stock covering coupons may void all coupons submitted. Void if copied, reproduced, altered, transferred, sold or exchanged. Cash value: 1/100¢. © 2018 Enjoy Life Foods, All Rights Reserved.
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DIGESTION American Health DualAction Enzyme Probiotic Complex combats gas and bloating with a blend of nine enzymes, 2 billion probiotic micro-organisms, and a fiber complex that aids in the digestion of protein, fats, and carbohydrates.
Enzymedica Digest Gold with ATPro battles heartburn, bloating, and gas by breaking down carbohydrates, fats, fiber, and protein with a blend of enzymes and ingredients that support the body’s natural digestion processes.
EYE HEALTH Wakunaga Kyo-Green Powdered Drink Mix Sprouts Blend Digestion is made of GMO-free, vegan, and gluten-free ancient grains, seeds, and grasses—including amaranth, flax, chia, barley grass, chlorella, and spirulina—that serve as a natural prebiotic for healthy digestion.
HOMEOPATHY Dr. King’s Natural Medicine Soothing Advanced Arnica Homeopathic Cream can be massaged into sore, stiff muscles before or after exercise for relief. Free of parabens, dyes, propylene glycol, and petroleum products.
ESSENTIALS AWARD WINNER 2018
Ridgecrest Herbals EssentialEyes combines evidencebased, eye-protective ingredients such as lutein, zeaxanthin, and bilberry with traditional Chinese medicinal herbs.
The Bacillus indicus bacteria in Just Thrive Probiotic & Antioxidant survive stomach acid to support digestion and immune function. The probiotic creates antioxidants such as alpha and beta carotene, lycopene, lutein, astaxanthin, and zeaxanthin, in the digestive system.
HEART HEALTH Aging, intense training, and some medications such as statins interfere with the levels of CoQ10 in the body. Bluebonnet Cellular Active CoQ10 Ubiquinol provides the active antioxidant form of CoQ10 to support heart function and energy production while protecting against inflammation and oxidative stress.
Emerald Health Bioceuticals Endo Inflame reduces inflammation and pain with curcumin, boswellia, and organic hemp seed oil.
Genacol PLUS delivers hydrolyzed collagen and glucosamine to fight inflammation, relieve discomfort and stiffness, and reduce joint pain.
New Chapter Zyflamend Whole Body harnesses the synergistic power of 10 herbs—including Chinese skullcap, ginger, green tea, turmeric, and rosemary—that support the body’s inflammation response.
Youtheory Turmeric supports a healthy inflammation response with turmeric extract curcumin C3 complex formulated with a black pepper extract that promotes bioavailability and absorption for protection against free radical damage.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
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MEN’S MULTI Natural Factors Whole Earth & Sea Pure Food Men’s Multivitamin & Mineral provides a full range of nutrients made from raw whole food. Many of the plants used in this product are grown on Natural Factors’ certified organic farms. Whenever possible, food sources such as sunflower (vitamin E), lichen (vitamin D3), and kelp (iodine) are used.
WOMEN'S MULTI NOW Adam Softgels Superior Men’s Multi contains vitamins and minerals plus a full complement of male-friendly nutrients, including saw palmetto (prostate health), lycopene (anti-cancer antioxidant that strengthens eye and heart health), and CoQ10.
MegaFood Women’s One Daily is a well-rounded, nutritious, food-based formula that contains a plethora of herbs for emotional balance, stress reduction, and immunity.
SLEEP Carlson Olive your Heart blends award-winning extra-virgin olive oil with Norwegian marine oil from deep, cold-water fish. Can be used on salads to easily obtain 1,480 milligrams of omega 3s in a delicious way, with no fishiness. Basil, lemon, garlic, and natural flavors.
PROTEIN POWDER Ancient Nutrition Bone Broth Protein Powder delivers 20 grams of whole-food protein along with jointsoothing ingredients, including collagen, gelatin, glucosamine, and chondroitin.
Irwin Naturals Melatonin plus 5-HTP & Rhodiola combines melatonin, L-theanine, and 5-HTP with relaxing adaptogen herbs and traditional sleepinducing botanicals such as passionflower, chamomile, and lemon balm.
Genesis Today Superfruit & Seed Oils Omega 3-6-7-9 offers vegan omega fatty acids from varied sources, including organic flaxseed, sacha inchi, sea buckthorn, coconut, and pumpkin seed oils. Supports cardiovascular, cognitive, and joint health.
Each serving of Garden of Life Organic Whey Protein Grass Fed Vanilla delivers 21 grams of protein. The USDA Organic and Non-GMO Project Verified whey comes from pastureraised, grass-fed cows that aren’t subjected to hormones or routine antibiotics. Two billion CFU probiotics support digestion.
STRESS When life gets stressful, Gaia Herbs Adrenal Health Daily Support can help. This blend of adaptogen herbs— Siberian rhodiola, holy basil, schisandra berry, and ashwagandha— nourishes the nervous system and helps you meet challenges more calmly.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
Find the winners online and learn more at tasteforlife.com/essential-supplements
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HERBAL HELPERS B Y LY N N T R Y B A A N D R I C H WA L L A C E
TAKE YOUR EXTRACT AND CALL ME IN THE MORNING THE NATURAL HEALING POWER OF GARLIC BACK IN 1994, RESEARCHERS PUBLISHED A TONGUE-IN-CHEEK STUDY IN THE JOURNAL OF THE NORWEGIAN MEDICAL ASSOCIATION EXPLORING WHETHER GARLIC TRULY PROTECTED PEOPLE AGAINST BLOOD-SUCKING VAMPIRES. THEIR FINDINGS? JUST THE OPPOSITE.
If vampires are anything like leeches, garlic-clutching humans are in trouble. “Owing to the lack of vampires, we used leeches,” the researchers wrote. In the study, a hand smeared with garlic or a clean hand was offered to the leeches. “The garlic-smeared hand was preferred in two out of three cases. When they preferred the garlic, the leeches used only 14.9 seconds to attach themselves, compared with 44.9 seconds when going to the nongarlic hand.” Leeches have good instincts. When it comes to improving health, garlic is a rock star. If you want to reap its benefits without being irresistible to leeches, you may want to opt for odorless aged garlic supplements.
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Garlic v. Disease There are hundreds of studies documenting garlic’s power at fighting atherosclerosis (hardening of the arteries), high cholesterol, coronary disease, and hypertension. Studies show that the more garlic middle-aged people consume, the lower their risk for gastric and colon cancers. Eating just a half to one clove of garlic daily (or about 900 milligrams [mg] of aged garlic extract) has the power to reduce total cholesterol by 8 to 9 percent. More than a dozen studies published in The Journal of Nutrition support the idea that aged garlic extract (AGE) may help prevent the progression of cardiovascular disease. One small study showed that patients with metabolic syndrome—a cluster of risk factors including high blood pressure and abdominal fat that sets people up for serious diseases—who took 2,400 mg of aged garlic extract daily experienced an 80 percent slowing of total plaque accumulation in arteries. New research indicates that AGE may also help combat the loss of brain function associated with aging by increasing cognitive functioning, such as memory. Consult a doctor before taking AGE if you have thyroid or ulcer problems. Garlic may make birth control pills less effective. Medications that slow blood clotting (such as warfarin, aspirin, and ibuprofen) also interact with garlic. TFL SELECTED SOURCES “Aged Garlic Extract Reduces Blood Pressure in Hypertensives: A Dose-Response Trial” by K. Ried et al., Eur J Clin Nutr, 1/13 n “Aged Garlic Extract Reduces Low Attenuation Plaque in Coronary Arteries of Patients with Metabolic Syndrome in a Prospective Randomized Double-Blind Study” by S. Matsumoto et al., 2/16; “Aged Garlic Extract Suppresses the Development of Atherosclerosis . . .” by N. Morihara et al., 2/16; “Garlic and Heart Disease” by R. Varshney and M.J. Budoff, 2016, J Nutr n “Aged Garlic Extract Suppresses Inflammation . . .” by N. Morihara et al., Mol Nutr Food Res, 10/17 n “Aged Garlic Has More Potent Antiglycation and Antioxidant Properties Compared to Fresh Garlic Extract in Vitro” by A. Elosta et al., Scientific Reports, 1/4/17 n “Kyolic Aged Garlic Extract Shown to Reduce Arterial Plaque Buildup and Other Cardiovascular Risk Factors,” Wakunaga of America, 10/1/16 n “Neuroprotective Effects of Aged Garlic Extract on Cognitive Dysfunction and Neuroinflammation . . .” by N. Nillert et al., Nutrients, 1/3/17 n “New Study Shows Aged Garlic Extract Can Reduce Dangerous Plaque Buildup in Arteries,” www.ScienceDaily.com, 1/21/16 n “Unique Vascular Protective Properties of Natural Products: Supplements or Future Main-line Drugs with Significant Anti-atherosclerotic Potential?” by M. Slevin et al., Vascular Cell, 4/12
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AYURVEDIC BEAUTY LEARN TO MAKE AN ALL-NATURAL ANTI-ACNE AND ANTI-AGING FACEMASK Excerpted from The Ayurveda Way, © by Ananta Ripa Ajmera, photography by © Liz Daly, used with permission from Storey Publishing.
As someone who tried every product out there to combat acne-prone skin prior to encountering Ayurveda, I’m delighted to share one of my favorite Ayurvedic skin care recipes. It’s made from wonderful ingredients that are just as good for you when applied to your skin as they are when cooked and eaten. This is a great skin care treatment if you’re looking to prevent acne and keep your skin looking and feeling youthful and fresh. All four ingredients in this DIY facemask (masoor dal, sandalwood powder, turmeric, and saffron) are stars in promoting healthy skin. The time I spend making and applying my facemask is a special self-care home spa time—and is much less expensive than going to a professional spa! I hope you enjoy it as much as I do. Sandalwood powder. This pleasantly scented powder is cooling and soothing, making it a go-to herb for bleeding and burning conditions in the body. Blood-purifying, antibacterial, antiviral, antifungal, and intellect-promoting, sandalwood is also believed to promote happiness (ahladana in Sanskrit). No wonder it’s one of the most popular Ayurvedic beauty herbs. Turmeric. Turmeric improves the complexion, tone, and texture of your skin. It’s also an antiallergenic, antimicrobial, antioxidant herb that builds immunity, especially when consumed internally as part of many healing Ayurvedic recipes. Turmeric, like sandalwood, is a terrific blood purifier. Turmeric’s beautifying quality is so famous among Indians that brides dedicate an entire ritual to applying turmeric-based skincare recipes onto their skin the day before their wedding. Saffron. A wonderful rejuvenating herb, saffron helps heal headaches when applied externally with ghee and consumed internally in warm milk. It’s used in a great variety of cosmetics. Masoor dal (optional). This is a superstar reddish-orange lentil that you can buy at any Indian store and many natural food stores. It’s highly beneficial for fevers when cooked and consumed as food, and Ayurveda believes it’s also a great blood purifier when used internally and externally. TFL Ananta Ripa Ajmera is an Ayurveda practitioner and yoga instructor who studied with Acharya Shunya, an eminent traditional Vedic teacher whose lineage stems back to ancient India. She has taught Ayurveda and yoga at Stanford University, Stanford Health Care, California Probation Departments, ABC News, and leading business conferences. Her writing has been popular on MindBodyGreen, Elephant Journal, and Huffington Post.
Anti-Acne and Anti-Aging Facemask
Ideally, you should apply this mask in the morning, on an empty stomach. You can use it daily if you wish, but note that turmeric may leave a slight yellow stain on the skin; the stain will fade in a day.
1 c masoor dal 2 tsp turmeric powder 10–20 strands saffron 1 tsp sandalwood powder 1. Place the masoor dal, turmeric, saffron, and sandalwood powder in a blender. Blend until the mixture becomes a fine powder, 1 to 3 minutes. 2. Place a spoonful of the powder in a small bowl and mix it with a bit of water to create a paste. Spread the paste onto your face and keep it there for 10 to 15 minutes, or until it dries up and tightens your facial muscles. 3. Rinse the facemask off with cool water, ideally in the shower.
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F EBRUA RY 201 8
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FOOD FOR THOUGHT BY JESSICA RICARD
BON APPETIT! IN CELEBRATION OF GOOD FOOD
Best Food Writing 2017 Edited by Holly Hughes ($16.99, Da Capo Lifelong, 2017) In this latest edition of Best Food Writing, editor Holly Hughes celebrates the most intriguing culinary prose that’s appeared in print and online over the past year. Articles from SeriousEats. com, The Atlantic, Yankee Magazine, Bon Appetit, Saveur, and more are included. Authors analyze to-die-for recipes and expose the challenges behind staying on top of food fads and trends. The book is divided into nine segments, including “The Way We Eat Now,” “How My City Eats,” ”Updating the Classics,” and “Whose Food Is It Anyway?”
Food Sanity By Dr. David Friedman ($19.99, Turner, 2018) It seems nobody knows what rules to follow anymore when it comes to eating. Diet trends change constantly, and various sources contradict each other. What and whom do you listen to? In Food Sanity, Friedman provides explanations for fads and fiction in the food world, exploring and examining everything from milk, beef, poultry, and fish to the caveman and plant-based diets. Combining science and common sense, this book gives readers the tools they need to make informed food choices and reclaim their health.
Clean Protein By Kathy Freston & Bruce Friedrich ($27, Hachette Books, 2018) Americans are obsessed with getting enough protein. However, health expert Kathy Freston and Bruce Friedrich, executive director of The Good Food Institute, believe that if you consume enough calories, you’re getting enough. They believe the right question is which proteins are best. The authors use peer-reviewed scientific studies and interviews with medical experts to reveal how the right kinds of balanced protein can fight diseases such as cancer, Alzheimer’s, diabetes, and more. You’ll also find tips about how to stock a clean-protein pantry and recipes, such as Red Lentil Flour Waffles with Almonds and Mongolian BBQ Seitan Bowl, from cookbook authors and famous chefs.
Superfoods By Julie Neville ($22.95, Casemate, 2018) Nutrient-rich foods that significantly benefit one’s health can be described as superfoods, but what makes these foods so super? Author Julie Neville unveils their healing qualities and provides recipes to incorporate into your life. Neville’s advice comes from personal experience. After almost losing her life while giving birth and undergoing more than a year of trauma and stress, she was left dependent on multiple medications. Neville researched ways to heal herself; she became a vegetarian and worked to eliminate chemicals from her family’s diet. Within nine months, she was off her medications and now believes in food’s ability to cure.
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FITNESS MATTERS BY MARTIN HANFT
MOVEMENT + MOOD EXERCISE MAY BE THE CHEAPEST, HEALTHIEST, AND MOST EFFECTIVE MENTAL-HEALTH TOOL HUMANS HAVE
AMONG ALL THE THINGS PEOPLE DO TO TRY TO RAISE THEIR SPIRITS, SOME WORK BETTER THAN OTHERS. THE ONES THAT WORK BEST ARE THOSE THAT SATISFY A DEEP INNER DRIVE. WE ALL KNOW THEM BECAUSE THEY BRING US IMMEDIATE PLEASURE, PROMOTE A SENSE OF WELL-BEING, AND KEEP US COMING BACK FOR MORE: GOOD FOOD, THE COMPANY OF FRIENDS, THE JOY OF MUSIC, AND A GOOD NIGHT’S SLEEP ARE A FEW EXAMPLES. ANOTHER SOURCE OF PLEASURE CAPABLE OF ELEVATING MOOD—ONE TOO OFTEN OVERLOOKED—IS EXERCISE. People who exercise regularly already know how physical movement dispels the blues, though those who don’t may not believe it. The reason people get hooked on exercise is that it makes them feel good. Natural brain chemicals called endorphins, which are released by physical exercise, create a strong feeling of well-being, and even the simple act of going outdoors can help refresh the mind. Numerous studies over recent decades have
made clear that regular exercise can elevate mood and help fight depression, including serious, clinical depression. One study found that exercise was generally comparable to the use of antidepressants for treating people with major depressive disorder. The link between exercise and mood is profound, and the benefits have been shown to be both immediate and long-lasting, even in cases of longterm depression and anxiety. Exercise also can be
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valuable in preventing or alleviating a number of illnesses, including high blood pressure and diabetes, adding to its benefits.
One Foot in Front of the Other Getting moving, especially if you’ve been inactive for a time, may take resolve, but the potential for improving your mood and brightening your outlook makes it well worth the effort. Don’t make the mistake of thinking of exercise as a chore, or that being active means a five-mile run every morning at 6. Vigorous activities like running or sports are not necessary, and in fact as little as 20 to 30 minutes a day of easy movement
“Our bodies and minds are hardwired to feel good when we work out.” —Psychology Today
Start moving again. Feel Better. Live Better.
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can improve your health and shake off the mental cobwebs. Consult first with your healthcare practitioner and then start by doing a little more walking each day, if possible in a quiet park where the air is clean and there are no vehicles to dodge. Or try a gentle bike ride, or walking upstairs when possible instead of using the elevator. Don’t tire yourself out, or even try to break a sweat at first. Go slowly and discover the pleasure of gently working the long muscles of the legs and breathing more deeply. Increase your level of exertion in comfortable stages. The mental relief that comes from moving the body works to dispel depression, and the benefits increase over time. Above all, remember that it is the pleasure of physical activity that raises the spirits. Start slowly and rediscover the joy that physical exercise can bring. TFL SELECTED SOURCES “25 Studies Confirm: Exercise Prevents Depression,” www.PsychologyToday.com, 10/29/13 n “The Exercise Effect” by Kirsten Weir, American Psychological Association, 12/11 n “For Depression, Prescribing Exercise Before Medication” by Olga Khazan, www.TheAtlantic. com, 3/24/14 n “Physical Activity and the Prevention of Depression” by G. Mammen and G. Faulkner, American Journal of Preventive Medicine, 11/13 n “Depression and Anxiety: Exercise Eases Symptoms” by Mayo Clinic Staff, www.MayoClinic.org
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HEALTHY FAMILY BY V I C TO R I A D O L BY TO E WS , M P H
SNOOZE CONTROL MELATONIN FOR INSOMNIA AND OTHER HEALTH CONCERNS INSOMNIA: THIS PROBLEM OF TOO LITTLE SLEEP OFTEN TRACES BACK TO TOO MUCH OF SOMETHING ELSE— NAMELY STRESS, ANXIETY, CAFFEINE, SCREEN TIME, OR DISCOMFORT FROM A MEDICAL PROBLEM. DEPRESSION, WORK SHIFT ISSUES, AND TRAVEL ALSO CONTRIBUTE TO THE 5.5 MILLION DOCTOR VISITS MADE EACH YEAR THAT ARE RELATED TO INSOMNIA.
For some people, insomnia presents as trouble falling asleep; others have trouble staying asleep, and yet others may wake up too early—but it all comes down to not enough restorative sleep. This leaves insomniacs feeling tired, irritable, and unfocused during the day.
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The hormone melatonin plays an important role in regulating the body’s clock. As the sun sets, the pea-sized pineal gland (named after its pine cone shape), located in the deepest recesses of the brain, begins to pump out the hormone melatonin. Melatonin levels remain high for the following eight to ten hours. But when sunlight hits the retinas—even through the eyelids—melatonin production is suppressed. The rise and fall of this amazing hormone figure prominently in the body’s circadian rhythm, which regulates our sleep/wake cycle. People with insomnia tend to have lower levels of melatonin, as do shift workers and frequent fliers. Taking supplemental melatonin (particularly in the time-release form) at least an hour or so before the desired bedtime may help many people who have trouble falling asleep. The dosage of 1 milligram (mg) of melatonin is a standard recommendation, although even as little as
Good Food Sources of Melatonin Nuts
More Relief for Restless Nights Long before melatonin was discovered to be a sleep aid, herbs were the treatment of choice for restless nights. The primary herbal sleep aids were (and continue to be) • Valerian • Chamomile • Lemon balm • Passionflower • Skullcap
Melatonin—while known best for smoothing out sleep troubles— can have some additional benefits. Research shows some positive effects of melatonin for migraine prevention (at nightly doses of 3 mg), better sleep duration in children with ADHD, and for those with periodontal disease. TFL Victoria Dolby Toews, MPH, has been a health journalist for more than two decades. She is the author of Life After Baby: Rediscovering and Reclaiming Your Healthy Pizzazz (Basic Health Publications, 2012).
SELECTED SOURCES “Dietary Sources and Bioactivities of Melatonin” by X. Meng et al., Nutrients, 4/7/17 n “Insomnia: Pharmacologic Therapy” by E. Matheson and B.L. Hainer, Am Fam Physician, 7/17 n “Melatonin: A Review of Its Potential Functions and Effects on Dental Diseases” by M. Permuy et al., Int J Mol Sci, 2017 n “PURLs: Consider Melatonin for Migraine Prevention” by C. Lyon and S. Langner, J Fam Pract, 2017 n “Safety, Tolerability and Efficacy of Drugs for Treating Behavioural Insomnia in Children with Attention-Deficit/Hyperactivity Disorder” by S. Anand et al., Paediatr Drugs, 2017
0.5 mg helps convince the body that it’s time to hit the hay. Several studies have successfully used higher dosages of 2 to 3 mg to help get sleep schedules back in sync. There are some reports of morning drowsiness with melatonin use. Side effects with melatonin are infrequent, although people with epilepsy should not take this hormone because of concerns that melatonin may increase seizures; those taking medicines that slow blood-clotting like warfarin should not use melatonin because it could increase the risk of bleeding. www.tas teforl i fe.com
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SMART SUPPLEMENTS B Y V I C T O R I A D O L B Y T O E W S A N D TA S T E F O R L I F E S TA F F
MIGHTY MICROS TRACE MINERALS AND THE ROLE THEY PLAY IN HEALTH
TO FUNCTION PROPERLY, OUR BODIES NEED AN ABUNDANCE OF MINERALS, KNOWN AS ESSENTIAL MINERALS. THESE MINERALS FALL INTO TWO CATEGORIES: MAJOR, OR “MACROMINERALS,” AND TRACE, OR “MICROMINERALS.” The major minerals, such as calcium, magnesium, and potassium, are needed in gram amounts daily. Trace minerals are needed in only milligram (mg)—or even microgram (mcg)—amounts each day. Even though we need them in smaller amounts, trace minerals are just as important as their major counterparts. Microminerals include iron, zinc, iodine, selenium, copper, manganese, fluoride, chromium, and molybdenum, and our bodies use them for energy metabolism, wound healing, bone formation, and blood sugar regulation. We’ll discuss some of them here.
Be on the Lookout for Deficiencies Iron helps produce energy and carry oxygen from the lungs to the rest of the body. Early symptoms of iron-deficiency anemia (more common in women than men) include fatigue, headaches, and lethargy. Iron also plays a role in immunity. Optimal iron intake bolsters resistance to colds, infections, and disease. Although inadequate
iron intake is a common concern, too much iron may also be associated with health problems, such as stomach and intestinal cramps, nausea, and constipation. Zinc helps grow, build, and repair muscle tissue. It also plays a role in energy production. It is important to obtain an adequate amount of this mineral to avoid decreases in cardiorespiratory function, muscle strength, and endurance. Zinc also boosts immunity, helping to reduce the duration of colds. Iodine deficiencies can lead to poor thyroid function, causing fatigue, muscle pain, weight gain, constipation, cold intolerance, and infertility. “Iodine deficiency may be a significant factor in increasing breast cancer risk,” according to Jacob Teitelbaum, MD, health author and director of the Practitioners Alliance Network. “Research has shown that women with breast cancer have lower iodine levels.” Chromium enhances the action of insulin, a hormone critical for metabolizing carbohydrates, fat, and proteins in the body. Need-
ed for energy, chromium keeps blood sugar levels stable and can benefit people with diabetes and hypoglycemia. Chromium is also important for proper brain function and can help expectant moms maintain healthy blood sugar levels. This mineral is found in many foods, but only in tiny amounts. The best source of chromium is brewer’s yeast. Much of the chromium content in foods may be lost in processing. The typical American diet of sugary, processed foods can result in a loss of chromium through the urine. Insufficient chromium can cause fatigue, glucose intolerance, and anxiety. Supplemental chromium is usually in the form of chromium picolinate, which may also promote fat loss and increase lean muscle tissue. TFL SELECTED SOURCES “Dietary Supplement Fact Sheet,” Office of Dietary Supplements, National Institutes of Health, http://ods.od.nih.gov/factsheets/ chromium n “Iron Deficiency in Sports—Definition, Influence on Performance and Therapy” by G. Clenin et al., Swiss Med Wkly, 10/29/15 n “Micronutrient Information Center,” Linus Pauling Institute at Oregon State University, http://lip.oregonstate.edu n “Minerals,” Medline Plus, National Institutes of Health, www.nlm.nih.gov n Personal communication: Jacob Teitelbaum, 7/17
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COPING WITH THE CHANGE TAKING CHARGE OF PERIMENOPAUSE Excerpted with permission from Before the Change by Ann Louise Gittleman, PhD, CNS ($15.99, HarperOne, 2017) “I’M JUST TOO YOUNG FOR THIS!” THESE MAY BE THE MOST FREQUENTLY SPOKEN WORDS YOU WILL HEAR YOURSELF SAY AS YOU BEGIN YOUR MENOPAUSAL JOURNEY DURING YOUR THIRTIES AND FORTIES (AND FOR SOME, THE JOURNEY MAY BEGIN AS EARLY AS YOUR LATE TWENTIES). This time in your life is when a whole host of environmental, dietary, and lifestyle factors seem to conspire against your body, creating an array of seemingly disconnected and utterly annoying symptoms. Among them: mood swings, a lagging sex drive, sleeplessness, exhaustion, GI woes, belly fat, hot flashes, depression, and a sluggish metabolism. It has been more than 20 years since I wrote the first edition of Before the Change. Since then, the perimenopausal landscape has greatly evolved. “Peri Zappers” are my tried-and-true remedies for perimenopausal symptoms.
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Want to be healthier but need help?
Meet our bloggers!
Karim Orange is a two-time Emmy-nominated makeup artist, specializing in green beauty, makeup, and skin care. She is an active urban farmer who advocates for quality food.
Jacob Teitelbaum, MD, offers a holistic approach to common health challenges in “Cures A-Z.”
Natural health expert Cheryl Myers explores the power of supplements in “Medicine Meets Nature.”
Amber Lynn Vitale, CN, leads people to balance in her video series on the Ayurvedic lifestyle.
TV personality Lisa Petty celebrates natural beauty and vitality in “Vibrant Health.”
New York Times bestselling author Ann Louise Gittleman, PhD, inventor of the Fat Flush Diet, gives detox advice in “The First Lady of Nutrition.”
Andrea Quigley Maynard walks the path with those who struggle with food issues in “Finding Food Freedom.”
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1 P ERI ZAPPER Flaxseeds and/or Flaxseed Oil Flaxseeds and flaxseed oil contain both omega3 and omega-6 fatty acids. Flax contains the parent oil or biochemical precursor of the fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which transform into hormonelike prostaglandins. Because flax helps to balance estrogen, it is a great remedy for perimenopausal symptoms, especially skin conditions, depression, and fatigue. It also fights cancer (especially breast cancer), lowers cholesterol levels, and makes insulin more effective. Flax discourages the body from storing fat, enhances the immune system, and reduces the risk of osteoporosis. When using flaxseeds, make sure they are ground to release the nutrients. You can grind fresh flaxseeds in a coffee grinder kept especially for spices and sprinkle them on salads or cereals, or mix them into muffins. You can also buy flaxseeds that have been pre-ground, often available as flaxseed meal. If you have thyroid conditions, you may wish to toast the flaxseeds yourself in an oven at 250°F for 10 to 15 minutes. This process deactivates and decomposes the cyanogenic glycosides while also maintaining the omega-3 properties. Cyanogenic glycosides metabolize into the chemical thiocyanate, which over time has the potential to suppress the thyroid’s ability to take up sufficient iodine. Flaxseed oil has a nutty flavor. People who don’t care for this taste or for the consistency of the oil can swallow it quickly and wash it down with tea or some other drink. Because heat, light, and oxygen quickly cause the oil to become rancid, it should be purchased only in a black, opaque bottle, which should be refrigerated after being opened. Obviously, it should not be used in cooking or baking, although it can be poured on hot food. Take one or two tablespoons daily, as a salad dressing or drizzled over any side dish.
2 P ERI ZAPPER
Black Currant Seed Oil
Black currant seed oil is a potent source of gamma-linolenic acid (GLA), a fatty acid that converts into hormonelike prostaglandins, which have a variety of functions, including stimulating
fat burn. I believe GLA is a miracle ingredient, especially for cramping, irritability, headaches, and water retention. While there are several oils that contain GLA, I recommend black currant seed oil because it provides the most balanced form of omega-3 (alpha-linolenic acid) and omega-6 essential fatty acids. To relieve breast tenderness, mood changes, anxiety, irritability, headaches, and water retention, take two capsules (180 milligrams) of black currant seed oil twice daily after food.
3 P ERI ZAPPER
M ’n’ M (Magnesium and Multivitamins)
A combo of magnesium and certain vitamins may be necessary to get your hormonal systems back in balance. M ’n’ M is a marvelous supplement mix for the mind as well as the body, helping to smooth out mood swings and combat fibromyalgia, panic attacks, insomnia, anxiety, tissue dryness, and water retention. Involved in more than 350 biochemical processes of the body, magnesium is notoriously deficient in most women in the perimenopausal stage of life. It works with vitamin B6 and zinc to alleviate a broad spectrum of perimenopause symptoms. MAGNESIUM: 400 to 1,000 milligrams throughout the day. VITAMIN B COMPLEX: should include 50 to 100 milligrams of activated vitamin B6, with at least 800 micrograms of methylated folate and at least 1,000 micrograms of methylated B12 taken once daily. VITAMIN C: 1,000 milligrams three times a day VITAMIN E: 400 to 1,200 international units daily When you feel that your hormones are back in better balance, you may be able to cut back to 1,000 milligrams a day of vitamin C and to 400 international units daily of vitamin E.
4 P ERI ZAPPER Zinc
If M ’n’ M doesn’t completely clear up your symptoms, try a zinc supplement of 15 to 50 milligrams a day. This mineral is a must if you are vegetarian, as zinc is usually found in animal products. Zinc helps to lower estrogen and increase progesterone levels, build strong bones, and keep your immune system in tip-top shape to ward off viruses. It will also balance your copcontinued on page 63
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per levels. When your body transforms the levels of “free copper” to a bioavailable form, you may experience increased energy, less anxiety, and fewer mood swings.
5 PERI ZAPPER
Natural Progesterone Cream
Perimenopausal symptoms are frequently caused by a low progesterone level. Taking an artificial progesterone (progestin) can intensify your symptoms and also make your body feel that something is not quite right. Natural progesterone is the same molecule as that in your body. Used as a nonprescription skin cream, it rebuilds your body’s progesterone level, restores hormonal balance, and helps relieve a wide array of symptoms, including decreased sex drive, depression, abnormal blood sugar levels, fatigue, fuzzy thinking, irritability, thyroid dysfunction, water retention, bone loss, fat gain, and low adrenal function.
6 P ERI ZAPPER
The Right Moves
Exercise positively influences the sex hormones and supports the adrenals, reducing cortisol levels. Get up and move at least five days a week. You can opt for half an hour of vigorous activity or try the shorter, but more intense, high-intensity intermittent exercise (HIIT). Or both! Either form will lower insulin resistance, reduce stress, balance hormones, and improve glucose tolerance, which, in turn, balances blood sugar.
7 PERI ZAPPER
Stress, while an essential survival response, can cause cortisol levels to go haywire, digestion to slow, depression and anxiety to set in, the brain to shrink, and a “menopot”—the belly fat that often appears during perimenopause—to develop. Lowering stress levels will also help to offset the aging process, which is accelerated by excess cortisol. Top-notch stress relievers include brisk walking, deep breathing, and meditation.
8 P ERI ZAPPER
Adrenal recovery is very important during perimenopause. The adrenals are the backup
system for the reproductive organs and are designed to make up for the declining hormone output. In order to perform this function, the adrenals need a full supply of vitamins, minerals, and adaptogens for optimized health.
9 P ERI ZAPPER
Liver and Bile Support
Support your liver so that it can produce enough quality bile, which is necessary to break down fats and transport excess hormones out of the body. Inadequate bile leads to poor estrogen metabolism, hypothyroidism, fatigue, indigestion, constipation, and weight gain. This will in turn provoke perimenopause-related symptoms. To support the liver and produce quality bile, consider supplementing your morning smoothie with beet powder or taking bile salts (100 to 200 milligrams per meal) as well as adding 1 to 2 tablespoons of non-GMO soy or sunflower lecithin granules to soups or salads.
q P ERI ZAPPER
Natural Estrogen Therapy
You don’t have to take horse estrogen and artificial progesterone (progestin), subjecting yourself to a risk of breast cancer and to weird bodily feelings. Instead, you can take the natural hormone estriol, specially prepared for your needs as indicated by saliva tests of your hormone levels. With your healthcare practitioner’s help, you can determine the proper dose for your body’s needs. Taking phytoestrogens (plant estrogens) also can moderate your estrogen levels and ease your symptoms. I recommend both foods and supplements of pomegranate seed oil, maca, curcumin, and a Thai vine called Pueraria mirifica. Please follow recommendations on the labels for the various seeds, tinctures, oils, and pills. TFL Ann Louise Gittleman, PhD, CNS Dr. Gittleman (www.AnnLouise. com) is a New York Times bestselling author of more than 30 books including Fat Flush Plan and The Fast Track Detox Diet. She has appeared on Good Morning America, Dr. Phil, 20/20, The View, PBS, and CNN.
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Published on Jan 16, 2018