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M A R C H 2017

for LIFE

drink your

greens

remedies DIGESTION AWARD WINNER

2017

Our picks for top

SUPPLEMENTS page 12

Key minerals you need Survive spring allergies How to boost metabolism

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page

20 Get the most out of green drinks

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GREAT TASTING

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YOU’RE DOING IT. MAKE IT COUNT. THE SPRY5 SYSTEM IS THE MOST COMPLETE, EASY TO USE AND GREAT TASTING LINE OF ORAL CARE PRODUCTS ON THE MARKET

Make the switch to Spry products and start making these things count.

Using products from the Spry5 system make it easy to get the dentistrecommended five daily exposures of xylitol. Research has shown over and over that using xylitol products five times throughout the day is the best way to keep your teeth healthy. The Spry5 System is simple to use, in fact you’re probably going through the motions, just not with products that work together.  If you brush your teeth, use mouthwash, chew gum, eat mints or candy you should make it count.

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1 Brush and rinse with Spry toothpaste and oral rinse when you wake up. 2 After meals chew Spry gum or mints. 3 Brush and rinse with Spry toothpaste and oral rinse before bed. The goal of the Spry5 system is to make oral care easy, tasty and effective. Find your nearest Spry5 retailer at Xlear.com. Or visit Xlear.com

4 Use Spry Dental Probiotics before bed. 5 Other exposures to 100% xylitol products throughout the day are added bonuses and will help.


Try the Cleanest Performance Line Ever The new Garden of Life Sport Line is designed to be used as a Complete 4-part Performance System to help you achieve your best, regardless of the type of sport, intensity or duration. It includes a Pre-Workout drink, Post-Workout drink, Refuel Plant Protein, Refuel Whey Protein plus delicious new Performance Protein Bars—all completely clean and free of any banned substances!

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March 2017 vol.13 no. 3

20 9 departments 6 From the Editor’s Desk

12 feature

remedies DIGESTION

digestion awards Our picks for top supplements.

8 Health Pulse Folic acid guards against birth defects • Yoga may lower blood pressure • Vitamins C and E may thwart cognitive decline • More

14 Healthy Glow Natural treatments for winter skin.

16 The Goods 18 In Focus Essential minerals for health and wellness.

20 Herbal Healing Boost nutrition with green drinks.

24 Supplement Spotlight Medicinal mushrooms offer many benefits.

26 Everyday Remedies

AWARD WINNER

2017

Fight back against food allergies.

31 Sports Nutrition Kickstart your metabolism with green tea. Cover: Wheatgrass

A source for news, information, and ideas for your healthy lifestyle. www.remedies-and-recipes.com

www.facebook.com/RemediesRecipes

@RemediesRecipes March 2017

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from the editor ’s desk

remedies for LIFE

“Shrooms!” I remember the exact moment I became a fan of mushrooms. I was in a steakhouse with some of my college track-and-field teammates, and the server asked if wanted mushrooms with my sirloin. I declined, but a teammate protested vigorously: “You gotta have shrooms, man!” So I tried them, and immediately wondered why I’d waited so long. I’ve been eating them ever since (and I dropped the steaks a long time ago), but it’s only been in recent years that I realized that their benefits went beyond taste and texture. Even the common button mushrooms on the supermarket shelves are loaded with antioxidants and have been linked to disease prevention. In this issue of remedies, health journalist Victoria Dolby Toews offers a close look at the healing properties of medicinal mushrooms such as reishi, cordyceps, and maitake (page 24). These mushrooms and their extracts have been shown to boost the immune system, helping ward off cancer and other diseases. We also break down the value of mineral supplements (page 18), look at toss-ins that will make your healthy green drinks even more potent (page 20), offer natural solutions to food allergies (page 26), and highlight the metabolism-boosting properties of green tea extract (page 31). “Cold Weather Skin Cures” provides safe, natural comfort for the dryness and chapping brought on by the winter chill (page 14). Be sure to check our Health Pulse section for latebreaking news (page 8). And don’t miss our 2017 Digestion Awards (page 12), spotlighting top probiotics, enzymes, and other supplements.

Rich Wallace, guest editor

Chief Content Officer and Strategist Lynn Tryba Managing Editor Donna Moxley 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 customerservice@tasteforlife.com Client Services Director—Retail Judy Gagne 800-677-8847 x128 Client Services Director—Advertising and Digital Ashley Dunk 800-677-8847 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 Jeffrey Blumberg, PhD, FASN, FACN, CNS, professor, Friedman School of Nutrition Science and Policy and director, Antioxidants Research Laboratory, Jean Mayer USDA Human Nutrition Research Center on Aging, Tufts University; Mark Blumenthal, founder and executive director, American Botanical Council, editor/publisher of HerbalGram, senior editor, The ABC Clinical Guide to Herbs; C. Leigh Broadhurst, PhD, research geochemist, author, Natural Asthma Relief and Prevent, Treat, and Reverse Diabetes; Steven Foster, photographer, herbalist, and senior author of three Peterson Field Guides, author of 101 Medicinal Herbs, A Desk Reference to Nature’s Medicine and more, associate editor of HerbalGram, the journal of the American Botanical Council; John Neustadt, ND, founder of Montana Integrated Medicine, coauthor, A Revolution in Health Through Nutritional Biochemistry; Lisa Petty, RHN, RNCP, holistic nutrition consultant, author of Living Beauty and host of the health talk radio show Lisa Live; Dana Ullman, MPH, author of The Homeopathic Revolution: Why Famous People and Cultural Heroes Choose Homeopathy and other titles on homeopathy; Marc Ullman, partner at Ullman, Shapiro & Ullman, chairman, Legal Advisory Counsel, Natural Products Foundation; Amber Lynn Vitse, CN, is certified in Integrative Nutrition, a fusion bodyworker, and an Ayurvedic practitioner, and writes on health issues. remedies is published monthly by Taste for Life, 149 Emerald Street, Suite O, Keene, NH 03431, 603-283-0034 (fax 603-283-0141); ©2017 Connell Communications, Inc. All rights reserved. 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 remedies may not be reproduced in whole or in part without express permission of the publisher.

Creative and Sales Offices: 149 Emerald Street, Suite O, Keene NH 03431 603-283-0034 Printed in the US on partially recycled paper.

The inks used to print the body of this publication contain a minimum of 20%, by weight, renewable resources.

Products advertised or mentioned in this magazine may not be available in all locations. 6

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healthpulse fish oil in pregnancy lowers asthma risk

Taking omega-3 fatty acid supplements during pregnancy greatly reduced the likelihood of childhood asthma. The risk in some children was lowered by more than 50 percent. “Asthma and wheezing disorders have more than doubled in Western countries in recent decades,” said researcher Hans Bisgaard, MD. “We now have a preventative measure to help bring those numbers down.” Pregnant women received 2.4 grams per day of EPA and DHA from fish oil during their last trimester of pregnancy. Their children were then assessed for five years. The researchers found a 31 percent reduction in asthma risk. For mothers who had low blood levels of the omega 3s at the beginning of the study, their children’s risk fell by 54 percent. Inflammation in the airways and lungs is a significant factor in asthma. Fatty acids from fish oil help reduce inflammation. “Omega-3 Supplements Can Prevent Childhood Asthma,” University of Waterloo, 12/29/16 ● “Taking Fish Oil During Pregnancy Is Found to Lower Child’s Asthma Risk” by Denise Grady, New York Times, www.NYTimes.com, 12/28/16

don’t forget folic acid

Even though enriched grain products are required to be fortified with folic acid, many women do not consume adequate amounts of this B vitamin to guard against birth defects. Folic acid has been shown to reduce the risk of neural tube defects such as anencephaly and spina bifida. The US Preventive Services Task Force recommends that all women of child-bearing age take a daily folic acid supplement of 400 to 800 micrograms. “Since neural tube defects occur in the first few weeks of pregnancy, it is important for women to be taking the recommended amount of folic acid before they become pregnant,” said Laura E. Mitchell, PhD, a professor at the University of Texas Health Science Center at Houston School of Public Health. “Daily Folic Acid Supplementation Remains Important for Prevention of Birth Defects,” University of Texas Health Science Center at Houston, 1/10/17

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yoga for BP?

Adults with slightly elevated blood pressure (BP) had notable decreases after a three-month yoga program. Researchers said the modest changes would reduce the risks of heart attack, stroke, and heart failure. “Patients with prehypertension [slightly elevated BP] are likely to develop hypertension [high BP] unless they improve their lifestyle,” said cardiologist Ashutosh Angrish, MD. Participants received yoga instruction for one month and then continued the practice at home. They were also advised to get other moderate exercise, eat a healthier diet, and quit smoking. A control group followed the same routine, but without the yoga. After three months, the yoga group had BP reductions, while the control group did not. “Yoga Called Good Medicine for High Blood Pressure” by Robert Preidt, https:// MedlinePlus.gov, 12/8/16

stroke prevention

Successfully managing high blood pressure (BP) may reduce the risk of stroke by nearly 48 percent, according to a 2016 study. The researchers identified several other controllable risk factors that, together, might prevent 90 percent of strokes. They include physical inactivity, unhealthy levels of blood fats such as cholesterol, poor diet, obesity, smoking, and stress. “Study: 90 Percent of Strokes Are Preventable,” Mind, Mood & Memory, Massachusetts General Hospital, 10/16

vitamins may deter cognitive decline Taking vitamin C and E supplements appears to lower the risk of cognitive decline, according to a study of more than 5,000 older adults. The researchers found “a protective role of vitamin E and C supplements” in risks for Alzheimer’s disease and all-cause dementia. They cautioned that the two vitamins may interact with certain medications, “which may put elderly people at risk.” Talk with your healthcare practitioner before adding any supplement to your regimen.

“Use of Vitamin E and C Supplements for the Prevention of Cognitive Decline” by L.L. Basambombo et al., Annals of Pharmacotherapy, 10/4/16

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anti-aging combo shows promise Glutathione—a common antioxidant—helps us resist the toxic stresses of everyday life, but it declines in our bodies as we age. That reduction has been linked to many age-related health conditions. A recent study determined that small amounts of a compound known as N-acetylcysteine (NAC) may help maintain glutathione levels and prevent some of the declines of aging. “In young animal cells, stress doesn’t cause such a rapid loss of glutathione,” said researcher Tory Hagen, PhD, of Oregon State University. “The cells from older animals, on the other hand, were quickly depleted of glutathione and died twice as fast when subjected to stress. But pretreatment with NAC increased glutathione levels in older cells and largely helped offset that level of cell death.” Glutathione is produced by the liver and is found in many fruits, vegetables, and meats. It helps the body detoxify from air pollutants, heavy metals, pharmaceuticals, and other toxins. Glutathione and NAC are easy to find in supplement forms. “Boosting Levels of Known Antioxidant May Help Resist Age-Related Decline,” Oregon State University, 10/24/16

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remedies DIGESTION

Our picks for top SUPPLEMENTS

AWARD WINNER

for DIGESTION

2017

The best to digest We’ve all been there: We’re at an important event, and suddenly we feel uncomfortable. Upset stomach, indigestion, heartburn, or irregularity may seem to strike out of the blue. Quick fix solutions claim to cure what ails us, but many of us don’t want to rely on harsh over-the-counter products. We want to take control of our digestion. Lucky for us, there are excellent natural products that can help with everything from acute indigestion to chronic digestive disorders. Try these top natural product picks so that your next family vacation, concert, or dinner date runs as smoothly as your digestion.

COMBINATION & INNOVATION ✽ EuroPharma Terry Naturally BosMed Intestinal Bowel Support contains clinically studied boswellia purified to remove pro-inflammatory compounds. Boswellia and additional herbs offer a broad spectrum of intestinal benefits, including relief of cramping, gas, bloating, and diarrhea.

✽ Genesis Today’s Digestion Enzymes & Herbs blends papain from papaya, bromelain from pineapple, ginger, fennel, and dandelion leaf, to support healthy digestion. Delayed-release vegetarian capsules bypass the stomach, and enzymes are released in the intestines for optimal digestive support.

✽ Just Thrive Probiotic & Antioxidant uses four DNA-verified, spore-based bacillus strains that have been prescribed medically in Europe and Asia for decades. These strains can produce potent carotenoids (antioxidants) that are absorbed by the intestines.

✽ King Bio Aquaflora High Potency 9 Candida is a multistrain homeopathic formula designed to temporarily relieve symptoms due to overgrowth of Candida albicans yeast in the intestinal tract, which can cause constipation, diarrhea, and flatulence.

✽ NOW Respiratory Care Probiotic supports digestion and provides seasonal respiratory support with probiotics used in more than 60 scientific studies. Clinically tested NCFM can rapidly populate the intestine—helpful during and after disruptions to intestinal microbiota.

✽ Wakunaga of America Kyolic KyoDophilus Probiotics Plus Enzymes contains three beneficial probiotics along with four key digestive enzymes that assist the body in breaking down proteins, fats, carbohydrates, and dairy into absorbable nutrients.

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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ENZYMES ✽ Enzymedica Digest Spectrum supports people with multiple food sensitivities. It combines strains of amylase, protease, lipase, and cellulase with enzymes for gluten, phenol, lactose, and casein digestion. Thera-blend enzymes work throughout the entire digestive system.

✽ Flora Udo’s Choice Advanced Adult Enzyme Blend is formulated for seniors who need extra digestion support. This vegetarian blend aids in the digestion of proteins and fermentable carbohydrates and also helps prevent lactose intolerance symptoms.

✽ JR Carlson Natural Digestive Enzymes contain protease, amylase, and lipase. Under simulated conditions, each tablet digests 34 grams of protein as well as fat and starch. The entericcoated enzymes dissolve in the intestines to aid digestion.

✽ Natural Factors Ultimate Probiotic 12/12 Formula provides 12 proprietary strains—a synergistic blend of Lactobacillus and Bifidobacterium— with a potent concentration of 12 billion active cells.

✽ Nordic Naturals Flora Probiotic Daily offers a blend of four probiotic strains, including Lactobacillus acidophilus DDS-1, plus prebiotic FOS. These research-supported strains survive passage through the GI tract and support digestive wellness and immune health.

JUST FOR MEN

MADE FOR WOMEN

PROBIOTICS ✽ American Health Enzyme Probiotic Complex contains nine clinically researched enzymes that help digest proteins, carbohydrates, and fat to help you better absorb nutrients. Each capsule contains 2 billion probiotic microorganisms that support the digestive system.

✽ Renew Life Ultimate Flora Extra Care Probiotic is a high-potency formula with 10 strains of Bifidobacteria and Lactobacilli to help relieve digestive discomfort and promote immune health. Each capsule contains 50 billion live cultures.

✽ Created by David Perlmutter, MD, an expert in the human microbiome, Garden of Life Dr. Formulated Probiotics Once Daily Men’s 50 billion CFU formula consists of 15 diverse strains of probiotics to support colon health.

✽ Bluebonnet Nutrition Ladies SingleDaily Probiotic 50 Billion is a scientifically substantiated probiotic formula containing seven DNA-verified strains of bacteria such as Lactobacillus rhamnosus that support women’s digestive, immune, and urogenital health. Infused with cranberry extract.

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healthy glow

cold-weather skin cures safe and natural treatments

The skin takes a lot of abuse during the cold winter months, when air moisture levels drop dramatically. The lack of humidity can leave skin dry, chapped, and cracked. Here are some ways to keep skin soft and supple, no matter the weather. Nourish from within

Smooth it out

Collagen is a key component of skin’s structure, responsible for keeping it firm and elastic. As we age, our bodies naturally begin to slow the production of collagen, resulting in fine lines and wrinkles, and decreased moisture. Eating a healthy diet, staying hydrated, and exercising regularly can help slow the process of collagen loss and dryness. Research indicates that collagen supplements can also help counteract the natural signs of aging. A group of healthy women with visible signs of aging were given a daily collagen supplement for 12 weeks. At the end of the study, their skin had improved dramatically, with fewer visible lines and wrinkles, and a significant decrease in dryness and scaling.

Chemical exfoliation uses natural alpha hydroxy acids (AHA) found in milk, citrus fruits, and sugarcane to peel away layers of dead, flaky skin. Beta hydroxyl acids (BHA), found in berries, pineapple, and papaya, break down the bonds that hold dead and living skin cells together. Mechanical exfoliation involves using an abrasive substance to remove dead skin cells. Look for products containing tiny granules of crushed walnuts, ground almonds, sugar, or oatmeal. Buyer beware: Some products claiming to be useful for exfoliation contain microbeads—tiny plastic particles less than five millimeters in diameter, which will be outlawed by mid-2017 in the US. —Kelli Ann Wilson

“Ingestion of BioCell Collagen, a Novel Hydrolyzed Chicken Sternal Cartilage . . .,” by S.R. Schwartz and J. Park, Clin Interv Aging, 7/27/12 ● “Microbead Ban Signed by President Obama” by Jareen Imam, www.CNN.com, 12/31/15 ● “Oral Intake of Specific Bioactive Collagen Peptides Reduces Skin Wrinkles and Increases Dermal Matrix Synthesis” by E. Proksch et al., 12/24/13; “Oral Supplementation of Specific Collagen Peptides Has Beneficial Effects of Human Skin Physiology . . .” by E. Proksch et al., 8/14/13, Skin Pharmacol Physiol

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the goods don’t miss these products!

Flora’s Cran-Essence is a full spectrum blend of nine herbs in a base of cranberry concentrate that promotes and maintains normal urinary tract health. 888-436-6697 www.FloraHealth.com

Nature’s Answer Plant Head Protein is a delicious and 100 percent naturally nutritious supplement for your healthy lifestyle—free of gluten, soy, dairy, GMOs, and common allergens. www.PlantHead.com

The stylish Waterwise 9000 purifier effectively removes contaminants from ordinary tap water and guarantees you 100 percent steam-distilled/filtered water and consistent purity. 800-874-9028 www.Waterwise.com

Ultimate Omega + CoQ10 from Nordic Naturals provides EPA and DHA with the added heart health benefits of CoQ10 to promote healthy blood vessels and circulation. www.NordicNaturals.com

One American Health Ester-C Effervescent packet daily delivers 24-hour immune support with vitamin C, plus B vitamins to support energy metabolism and vital electrolytes for hydration. www.AmericanHealthUS.com

Thyroid Thrive from Ridgecrest Herbals is a unique, all-natural herbal/nutritional formula designed to nourish and support thyroid and supporting glands and help improve overall feelings of thyroid health and wellness. www.RCherbals.com

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.

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in focus

minerals

Did you know?

what’s in that multi and why?

People with restless leg syndrome—a neurological movement disorder that can disrupt sleep—may benefit from iron supplementation. Athletes may also benefit.

Whether you remember it or not, you’ve probably been hearing this since your very first meal: Vitamins and minerals are essential for human health. And while most important nutrients are supplied by an adequate diet, too many of us fall short of the mark. A daily multivitamin/mineral can help ensure that we’re providing a proper balance. Minerals play so many important roles in the body that it’s impossible to list them all. But here’s a closer look at several essential minerals.

Calcium Calcium is the most common mineral in the body, with the vast majority of it found in our bones and teeth. It’s critical for skeletal health but is also vital for constriction and relaxation of blood vessels, transmission of nerve impulses, secretion of hormones such as insulin, and contraction of muscles. Dairy products such as milk, cheese, and yogurt are excellent sources. Tofu and green, leafy vegetables also supply significant amounts of calcium, as do beans and cruciferous vegetables like broccoli.

Iron Iron is essential for energy production. It’s involved in the transport and storage of oxygen and is required for growth, reproduction, healing, and immunity. Iron deficiency, commonly known as anemia, can cause 18

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fatigue, rapid heart rate, and a diminishing of other physical capacities. Adult women require more iron than men, and pregnancy increases the need. Beef, seafood, poultry, tofu, and beans are among the many sources of iron. Heme iron—found in animal products—is more easily absorbed than nonheme iron from plants.

Magnesium According to Carolyn Dean, MD, ND, “magnesium is of therapeutic value” in the treatment of a wide range of health conditions, including anxiety and panic attacks, asthma, bowel disease, depression, diabetes, heart disease, insomnia, and many others. The mineral regulates hundreds of enzymes, particularly those responsible for the production and use of energy. Whole grains, nuts and legumes, and dark green, leafy vegetables are good sources.

Manganese Manganese is a powerful antioxidant essential for the metabolism of carbohydrates, amino acids, and cholesterol.

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It’s necessary for the development of cartilage and bone, and supports wound healing. Low levels have been linked to osteoporosis, diabetes, and seizure disorders. Whole grains, nuts, leafy vegetables, and pineapple are good sources.

fragile bones, and stiff joints. Vitamin D deficiency can lower phosphorus levels, as can excess calcium intake, overconsumption of antacids, and alcoholism.

Zinc Zinc plays a critical role in growth and development as well as the immune response. Vegetarians have higher needs, since phytic acid in grains and legumes can reduce absorption of zinc. Rich sources include beef, shellfish, and eggs. You’ll see other minerals listed on most multivitamin/mineral supplements. Important additions include boron, chromium, copper, iodine, molybdenum, potassium, silicon, and selenium. —Cameron Hendrix

Phosphorus Every cell in the body is dependent on phosphorus for normal functioning. In fact, it’s the second most abundant mineral in the body after calcium. Phosphorus is crucial for bone health and the development and repair of tissues. It also works to maintain the body’s acid-base balance (pH level). The mineral is found in most foods, with dairy products, meat, and fish providing high amounts. Symptoms of phosphorus deficiency include anemia,

How much do you need? Cardiologist Steven Masley, MD, a fellow of the American Heart Association, suggests that a daily multivitamin/mineral include these dosages of common minerals: ● boron...................2 milligrams (mg) ● copper.................500 micrograms ● chromium ............400 micrograms ● iodine ..................100 micrograms ● magnesium ..........20 mg ● manganese .........3 mg ● molybdenum .......100 micrograms ● selenium ..............150 micrograms ● zinc......................15 mg

The 30-Day Heart Tune-Up by Steven Masley, MD ($25, Center Street, 2014)

An Evidence-Based Approach to Vitamins and Minerals by Jane Higdon, PhD, and Victoria J. Drake, PhD, 2nd edition ($69.95, Thieme, 2012) ● The Magnesium Miracle by Carolyn Dean, MD, ND ($14.95, Ballantine, 2007) ● What You Must Know About Vitamins, Minerals, Herbs & More by Pamela Wartian Smith, MD ($15.95, Square One, 2008)

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herbal healing

it is easy being green! give your health the green light

We all know it’s a good idea to eat veggies and fruit. But the recommended five to 10 portions a day is a lot to squeeze into three meals and a snack or two. That helps explain the popularity of green drinks, blends that combine fresh or frozen vegetables and fruit with healthy fats, proteins, and other nutrient-rich foods.

Harvesting health

To get the most health benefits from your green drink, go heavy on the veggies and light on the fruit. Use seasonal veggies to vary the nutrients you’re getting.

Basic green To get the most nutritional bang out of your green drink, keep fresh vegetables on your regular shopping list, in particular the dark green, leafy type. They protect against cancer, osteoporosis, and inflammatory disease and are packed with vitamins and fiber. Also keep on hand a supply of green-drink basics. Some green superfood ingredients that come in powdered or dried form can easily be tossed in a blender to amp up your beverage’s nutrient power. Try some of these: Often used in juices and smoothies, wheat grass is packed with nourishment. Add it to your green drink and you’re adding vitamins A, C, and E; minerals iron, calcium, and magnesium; and amino acids and chlorophyll. 20  remedies 

Need some ideas? Check out these green favorites: ✔ Spinach ✔ Celery ✔ Avocado ✔ Kale ✔ Swiss or rainbow chard ✔ Mint ✔ Parsley ✔ Collard greens ✔ Cucumber ✔ Bok choi

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EVERY

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continued from page 20

Spirulina and chlorella, two beneficial types of freshwater algae, are likewise rich in chlorophyll, a green pigment. With antioxidant and antiinflammatory properties, chlorophyll has been shown in research to be potentially effective in preventing and treating skin cancer and photo-aging caused by UVB radiation. ■

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Supplements for a Healthy Heart

Take care of your heart with the right supplements. Go to the link below to make your heart happy.

Chlorella, a green algae, is high in protein, with a teaspoon of the powder containing 5 grams. That’s in addition to omega 3s and 6s and nearly two dozen vitamins and minerals. Spirulina, a blue-green algae, contains iron, beta carotene, protein, vitamin E, and B vitamins. Research indicates that it may cut down on anemia and immunological dysfunction.

There’s more to alfalfa than just sprouts. Preparations made from the bushy plant’s leaves and blossoms are used in herbal remedies for high cholesterol and arthritis, among other conditions. Alfalfa is a great source of vitamins A and C, niacin, riboflavin, folic acid, calcium, magnesium, iron, and potassium. As always, if you have health concerns or are pregnant or Stir, mix-a-lot nursing, check in Want to add a scoop of with your healthprotein powder to your care provider drink? Add it in a slow before starting a steady stream, rather new nutritional than all at once, to regimen. Those prevent clumping. with a history of kidney stones are encouraged to consult with their doctor before adding green drinks to their diet. Plants contain oxalates, which can contribute to kidney stones. —Jane Eklund

facebook.com/RemediesRecipes

Remedies-and-Recipes.com/article/10-supplements-healthy-heart

“Dark Green Leafy Vegetables” by Lin Yan, www.ars.usda.gov, 2013 ● “From Whey Protein to Spirulina: Are Superfood Powders Set to Be as Popular as the Paleo Diet?” by Charlotte Sinclair, The Telegraph, 9/14/14 ● “Green Smoothies 101: Health Benefits and Recipes” by Angela Haupt, US News and World Report, http://health.usnews.com, 7/10/13 ● “Green Smoothies: Full of Health Benefits or Hype?” By Cathy Payne, USA Today, 8/3/13 ● “Nutrition in Freshwater Algae” by Don Amerman, SFgate.com ● “Should I Add Wheatgrass to My Smoothies for Better Health?” by Brent A. Bauer, Mayo Clinic ● “Should You Drink Green Juice?” by Mandy Oaklander, Time, 4/23/15

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supplement spotlight

food of the gods medicinal mushrooms support better health

Medicinal mushrooms have a long history of traditional use, coupled with new, cutting-edge research demonstrating their health benefits. Asian cultures share a deep respect for the benefits of mushrooms; the Romans were also fans, dubbing mushrooms the “food of the gods.”

Delivering D

For health benefits ranging from a stronger immune system and sturdier bones to a lower risk of diabetes and a longer life, look no further than vitamin D. You need up to 5,000 IU of this vitamin daily (through a combination of sun exposure, foods, and supplements). Mushrooms serve as the only nonanimal food source of vitamin D. Mushrooms gathered in the wild, as well as cultivated ones exposed to UV light, can provide plenty of it. Interestingly, both fresh and dried mushrooms will increase in vitamin D levels if simply left in the sun for a day or two. For best results, expose the gill side of the mushrooms to the sun.

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The healing power of medicinal mushrooms—such as reishi, shiitake, cordyceps, maitake, and turkey tail— stems from bioactive compounds called polysaccharides, as well as other compounds that are specific to each variety. These health-enhancing polysaccharides act as “biological response modifiers.” This means that they support your immune response in resisting infectious diseases and cancer. Beta glucan is the best known and most frequently studied mushroom-derived polysaccharide.

Cancer warriors Cancer ranks as one of the most researched areas when it comes to medicinal mushrooms. The cancerfighting ability traces back, in part, to beta glucan, which activates immune system cells (such as macrophages, interferon, T cells, and natural killer cells) to prevent the multiplication or spread of cancer cells. Medicinal mushrooms have been approved in Japan and China for more than three decades as supportive therapies to use alongside standard cancer treatments. Several mushrooms enhance immune function and fight cancer,

including maitake (Grifola frondosa), shiitake (Lentinan edodes), and cordyceps (Cordyceps sinensis), but one that hasn’t received as much attention as it perhaps deserves is turkey tail (Trametes versicolor). A growing number of studies in humans has shown potential benefits from polysaccharide-K (PSK) in turkey tail. For example, in patients with stomach cancer, PSK in conjunction with chemotherapy improved survival rates, while its addition to standard colon/rectal cancer treatment led to fewer recurrences. Lung cancer patients experienced similar benefits when taking PSK.

Bountiful benefits Reishi, like other medicinal mushrooms, has historically been valued as an “adaptogen,” or general tonic, to promote overall wellness and vitality. In addition to the immune boost that reishi can provide, this mushroom seems to have a special affinity for cardiovascular health through an antioxidant effect. Reishi is not the only mushroom with cardiovascular benefits; porcini mushrooms (a popular choice in Italian cuisine) have been noted to lower blood pressure in animal-based research.

Several medicinal mushrooms have been studied for counteracting diabetes. For example, Agaricus bisporus has amazing potential. When people at risk for Type 2 diabetes consume this mushroom daily, risk factors go down. The benefits of medicinal mushrooms don’t end here. Promising research continues in the areas of Parkinson’s disease, Alzheimer’s disease, and even allergies. Victoria Dolby Toews, MPH, has been a health journalist for more than two decades; her latest book is Life After Baby: Rediscovering and Reclaiming Your Healthy Pizzazz (Basic Health Publications, 2012). “Cardioprotective Activity of Ganoderma lucidum Extract During Total Ischemia and Reperfusion of Isolated Heart” by T.V. Lasukova et al., Bull Exp Biol Med, 4/15 ● “Edible Mushrooms: Improving Human Health and Promoting Quality Life” by M.E. Valverde et al., Int J Microbiol, 2015 ● “Effects of a HotWater Extract of Porcini (Boletus aestivalis) Mushrooms on the Blood Pressure and Heart Rate of Spontaneously Hypertensive Rats” by N. Midoh et al., Biosci Biotechnol Biochem, 2013 ● “Medicinal Mushroom Science: Current Perspectives, Advances, Evidences, and Challenges” by S.P. Wasser, Biomed J, 2014 ● “Medicinal Mushrooms (PDQ),” National Cancer Institute, 11/30/16 ● “A Retrospective Study in Adults with Metabolic Syndrome: Diabetic Risk Factor Response to Daily Consumption of Agaricus bisporus (White Button Mushrooms)” by M.S. Calvo et al., Plant Foods Hum Nutr, 9/16 ● “Vitamin D in Mushrooms” by D.B. Haytowitz, www.USDA.gov

consider this Mushroom Wisdom Mushroom Emperors offers a broad range of health-supporting benefits with its meticulously formulated blend of 14 mushroom powders, concentrated extracts, and proprietary extracts.

North American Herb & Spice ChagaMax utilizes the synergies between wild oregano p73 and raw chaga mushroom to provide a potent source of superoxide dismutase with plant sterols, beta glucan, and B-complex.

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e ve r y d a y r e m e d i e s

food allergy

What is it? An immune-system reaction to a particular food or substance in a food. Symptoms can include reactions related to skin, respiration, digestion, and the cardiovascular system. Common triggers are milk, eggs, peanuts, tree nuts, fish, and shellfish. What causes it? The body’s immune system overreacts, identifying the food or substance as dangerous, which causes symptoms of a protective response.

Lifestyle: Avoid known allergy triggers, and check

ingredient labels carefully—some foods are listed by more than one name. When eating out, always inform the server about any known allergies.

Diet: An elimination diet may help identify trigger foods.

Herbal therapy: Agrimony, calendula, chamomile,

Homeopathy: Carbo vegetabilis, Lycopodium

Supplements: Vitamins C and D, omega-3 fatty

Work with your health practitioner to identify sensitivities and remove them from the diet. This process can take several weeks.

clavatum, Nux vomica, Petroleum, Pulsatilla.

ginger, peppermint, stinging nettle.

acids, magnesium.

“Food Allergy,” American College of Allergy, Asthma & Immunology, www.acaai.org ● “Food Intolerance (Allergies and Sensitivities) (Homeopathy),” Michigan Medicine, www.UofMHealth.org, 10/31/12 ● Prescription for Herbal Healing by Phyllis A. Balch, CNC ($23.95, Avery, 2002) ● The Vitamin Cure for Allergies by Damian Downing, MD ($14.95, Basic Health Publications, 2010) ● “What’s an Elimination Diet?” www.WebMD.com, 11/1/16

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Don’t Succumb to Cold and Flu

Try bolstering your immunity with natural strategies. Check out the link below.

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11/23/16 8:15 AM


sports nutrition

boost your metabolism

green tea extract proves powerful Obesity is one of the most challenging issues in women’s healthcare. Nutritional modifications, exercise programs, behavioral therapy, and agents that can affect insulin resistance, fat burning, fat oxidation, and metabolic rates occupy central roles, but no one strategy produces consistent results. Green tea has been studied for its beneficial effects on metabolic diseases. Epigallocatechin gallate (EGCG) is the most abundant green tea catechin and is considered the most bioactive constituent that can reduce body weight through thermogenesis and by decreasing fat cell proliferation.

What the science says One study has demonstrated that green tea extracts and drinks could reduce body weight and body mass index in

obese individuals within two months. On the other hand, a study by some of the same authors found that 302 milligrams (mg) of EGCG daily did not reduce weight in obese women. The more recent study increased the concentration of EGCG to a daily dose of approximately 857 mg to examine the effects on weight in obese individuals. This randomized, double-blind trial was conducted with 115 obese women. Women were randomized to either a high-dose green tea group or placebo group for 12 weeks. One capsule of green tea or placebo was given three times per day, 30 minutes after meals, for a total daily dose of 856.8 mg EGCG. After 12 weeks, those taking EGCG lost about three pounds. The study also demonstrated a trend of decreased total cholesterol and decreased LDL cholesterol.

A proper dose For perspective on dosing, one might look for a capsule of green tea extract of approximately 330 mg, of which 45 percent is EGCG. If two capsules are taken 30 minutes after each meal (three times a day), this would then be close to 900 mg of EGCG per day. —Tori Hudson, ND “Effect of Green Tea Extract on Obese Women . . .” by C. Hsu et al., 2008; “Therapeutic Effect of High-Dose Green Tea Extract on Weight Reduction . . .” by I. Chen et al., 2015, Clinical Nutrition ● “Green Tea Supplementation Affects Body Weights, Lipids, and Lipid Peroxidation in Obese Subjects with Metabolic Syndrome” by A. Basu et al., J Am Coll Nutr, 2010

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