A P R I L 2017
Focus on probiotics Achieve better sleep Fight fatigue
12 Nontoxic spring cleaning
2/27/17 12:55 PM
But Kyo-Dophilus® is always there for me and my family. When stress, travel, icky weather and antibiotics bring on the sniffles and intestinal yuckiness, our balance of good and bad bacteria is thrown off.* When I think that 70 percent of the immune system is in our digestive tract, that means keeping our immune system strong partly comes down to making sure we’re supporting our intestinal health as well. That’s why probiotics are so important.* I take Kyo-Dophilus, a heat-resistant blend of beneficial bacteria shown to support healthy digestion and a strong immune system. It’s guaranteed stable at the time of consumption so I know we are getting live and active cultures. And because it doesn’t need to be refrigerated, it’s as convenient as it is effective.*
So, c’mon life, bring it on. We’re ready for you.
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*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. Kyo-Dophilus® is a registered trademark of Wakunaga of America Co., Ltd.
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April 2017 vol.13 no. 4
9 departments 8 Health Pulse
12 greenaway grime feature
Deep clean and detoxify, naturally.
Fish oil may reduce asthma symptoms • Ashwagandha helps reduce stress • Iron may boost academic performance • More
14 Healthy Glow
Tips to tame frizzy locks.
16 The Goods 18 In Focus
Probiotics aid digestion, immunity, and more.
20 Supplement Spotlight
Aged garlic extract offers benefits.
22 Sports Nutrition
Regular exercise leads to better sleep.
25 Herbal Healing
Health boosters for aging dogs.
29 Everyday Remedies Fight fatigue, naturally.
Nutritionist Rebecca Scritchfield shows how small changes add up to big rewards.
A source for news, information, and ideas for your healthy lifestyle. www.remedies-and-recipes.com
@RemediesRecipes April 2017
3/1/17 1:52 PM
from the editor ’s desk
remedies for LIFE
New tricks I took particular interest in one of this month’s remedies articles: “Natural Pet Care: Give Older Dogs a Boost . . .” (page 25). Our beloved dog Lucy passed away a couple of years ago at the advanced age of 14. Lucy never seemed like an old dog. She was always energetic and goofy and sweet. She developed some arthritis in her final year, but our chiropractic veterinarian kept her spry and comfortable. She died peacefully at home. A few months ago we learned about another older dog. She’s at least 11, she’s had a hard life, and she needed a forever home. Also, she’s a hero. In December, on one of the coldest nights of 2016, someone called an animal shelter in a Michigan city to report that an apparently injured dog was hobbling along the street. It was after midnight, and a snowstorm was raging. One of the shelter’s volunteers offered to search the neighborhood. He eventually found the dog, huddled under a blanket of snow in an empty lot. He helped her to her feet. She’d just given birth to four puppies and was keeping them warm in the blizzard. The dog was known in the neighborhood, but she’d been abandoned. No one claimed her. But the story of the holidayseason birth and rescue generated news near and far. My wife read about it on the way home from her naturalization ceremony here in New Hampshire. (She became a US citizen at the tail end of 2016.) Long story short: The five dogs have been nursed to health, and the puppies have all been adopted. The mother dog remained in a foster home throughout the winter. Guess who is taking her in?
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 email@example.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 Managers Kim Willard, Ola Lau 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.
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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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2/28/17 3:39 PM
healthpulse toward better
sleep . . .
Most adults need seven to nine hours of sleep per night, but more than 60 percent of women fall short of that goal. Harvard Medical School staﬀ oﬀers these tips for catching up on your Zs. ■ Create a sleep sanctuary. Keep TV, computers, and phones out of the bedroom. ■ Nap only when necessary. And limit naps to 20 or 30 minutes. ■ Avoid caﬀeine after noon. ■ Get regular exercise, but not within three hours of bedtime. “Women and Sleep: 5 Simple Steps to a Better Night’s Rest,” Harvard Medical School HEALTHbeat, 1/7/17
fish oil may curb asthma symptoms Omega-3 fatty acids from ﬁsh oil appear to reduce symptoms in people with milder cases of asthma. The omega 3s were less eﬀective in patients who use high doses of oral steroids to control their asthma. People with asthma have an imbalance between molecules that increase inﬂammation and those that reduce it. Oral steroids are often prescribed to control the inﬂammation. Researchers from the University of Rochester Medical Center determined that omega 3s can reduce the production of antibodies that cause allergic reactions and asthma symptoms. Participants
in the study all beneﬁted from omega 3s, but those who were taking oral steroids were less sensitive to the omega-3 treatment.
“Evidence Points to Fish Oil to Fight Asthma,” University of Rochester Medical Center, 2/9/17
3/2/17 10:53 AM
iron may boost grades
Ever wonder why you got a B in that class instead of an A? Researchers determined that female college students who were active and had normal iron levels achieved higher grade point averages than women who were iron deﬁcient and not active. The diﬀerence in grade point average (GPA) was as much as 0.34 points, enough to drop or increase a letter grade. “GPA is a very easy measure of success and something everyone can relate to,” said Karsten Koehler, PhD, assistant professor of nutrition and health sciences at the University of Nebraska-Lincoln. Iron is needed for essential functions such as transporting oxygen in the blood. Deﬁciencies have been linked to fatigue and poor academic performance. Being physically ﬁt can help with overall health, cognition, and learning. “Getting Fit, Getting Enough Iron Boosts Students’ Grades, Study Suggests,” University of Nebraska-Lincoln, 1/25/17
herbal stress relief
Ashwagandha root extract helped reduce stress and anxiety in a recent study. Participants also reported signiﬁcantly fewer food cravings and saw reductions in body weight. Fifty-two people under chronic stress received either ashwagandha (300 milligrams) or a placebo twice daily for eight weeks. The extract was found to be safe and tolerable. “Body Weight Management in Adults Under Chronic Stress Through Treatment With Ashwagandha Root Extract,” Journal of Evidence-Based Complementary & Alternative Medicine, 4/6/16
chair yoga eases arthritis pain Millions of older adults suﬀer from osteoarthritis in their hips, knees, ankles, or feet. A new study from Florida Atlantic University suggests that chair yoga is an eﬀective way to reduce pain and improve quality of life, without needing pharmacologic treatment. Older adults with osteoarthritis took part in an eight-week “Sit ‘N’ Fit Chair Yoga” program or a health education program. Researchers measured “pain interference”—the
impact of pain on one’s life—as well as balance, gait speed, and fatigue. Participants in the chair yoga group showed a greater reduction in pain and pain interference than those in the health education program. Chair yoga is suitable for people who have diﬃculty with exercises that require standing. Participants sit in a chair or stand while holding the chair for support. “First Study to Show Chair Yoga as Effective Alternative Treatment for Osteoarthritis,” Florida Atlantic University, 1/11/17
3/2/17 10:54 AM
OK GIRLFRIENDS! Let’s not beat around the bush. Yeast doesn’t belong in your panties. But life happens and things “down there” can get a little off balance. We all know that too many yeastie beasties can be a real pain in the “V”…the itching, the burning…you get the picture. This is where Super 8 Probiotic comes in…we’re talking 8 strains of probiotic goodness and 42 billion cells of yeast-balancing genius. Those yeastie beasties don’t stand a chance when you’ve got Super 8 Probiotic on your side. Healthy yeast balance girlfriends, now that’s what we’re talking about.
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2/22/17 8:50 AM
probiotics may curb anxiety
Strategies to Help You Quit Smoking
Most smokers know that they should stop, but it’s easier said than done. Visit the link below for helpful strategies.
Supplements of probiotic bacteria have been shown to have positive eﬀects on immunity, heart health, and digestion. A recent study adds to the growing list of beneﬁts: mental health. The authors concluded that “probiotic consumption may have a positive eﬀect on psychological symptoms of depression, anxiety, and perceived stress.” Researchers analyzed seven studies and found signiﬁcant improvements in those factors after probiotic supplementation. “Probiotics and Subclinical Psychological Symptoms in Healthy Participants . . .” By J. McKean et al., Journal of Alternative and Complementary Medicine, 11/14/16
Staﬀ members at Massachusetts General Hospital report that people in better physical condition are more likely to create strong and lasting memories. They oﬀer these tips for staying ﬁt and sharp: “Eat a nutritious and low-fat diet; maintain a healthy weight; exercise regularly; minimize stress; get plenty of sleep; challenge your mind by remaining socially and intellectually active; and work with your doctor to manage medical problems that can harm memory, such as diabetes, heart disease, and high blood pressure.” “What You Can Do,” Massachusetts General Hospital Mind, Mood & Memory, 1/17
3/1/17 5:11 PM
By Alan Siddal
Green -away grime healthier cleaning for spring
3/1/17 3:03 PM
Spring has sprung! Time to throw open the windows for fresh air and get down to the business of deep-cleaning your home. But mopping up mildew and scouring away grime doesn’t have to mean exposing your household to toxic cleaning solutions. Consider these home- and Earth-friendly options instead. ● Vinegar is eﬀective for removing bacteria and mildew. A 50-50 vinegar-and-water mix can be kept in a spray bottle in the fridge for easy access. Simply spray and wipe. (But don’t use on marble or granite.) This solution can be used to disinfect doorknobs, faucets, and other places that get a lot of hands-on use. ● Baking soda is an eﬀective, natural carpet deodorizer. Just dust the carpet with baking soda, let it sit for 20 minutes, then vacuum. ● Air fresheners tend to release unwelcome chemicals. Buy fresh ﬂowers or hang dried lavender or eucalyptus instead. Boiling cinnamon, cloves, or other herbs will also release pleasant scents.
Spring cleaning extras Leave shoes at the front door to avoid tracking in chemicals and other pollutants.
Use washable cleaning cloths as an alternative to paper towels. Choose biodegradable trash bags. Open your windows to refresh your space. Allowing fresh air to ﬂow throughout your home reduces pollutants, according to the EPA. Grow your own clean air. Ordinary, inexpensive houseplants such as English ivy or golden pothos can ﬁlter toxins in your home.
Adding a few drops of essential oils to your natural cleaning solutions provides a pleasant aroma and antimicrobial eﬀects. According to Aura Cacia, a producer of essential oils, these oils are best for household cleaning:
Lemon: In addition to its clean, uplifting scent, lemon’s acidic properties provide antibacterial and antiseptic cleaning actions. It can help remove stains. Peppermint: This
● Ants avoid chili powder and dried peppermint. Spread either of these near their entry point instead of a toxic insecticide. ● Combine lemon juice and olive oil for polishing furniture. ● To keep bathroom drains running freely, pour a half cup of baking soda into the drain, and run a little hot water to wash it down. Leave for two hours to overnight, and then ﬂush with hot water. This won’t clear blocked drains, but pouring a bit of vinegar over the baking soda might do the trick. ● The website TreeHugger.com contends that “Vinegar and baking soda can be used to clean almost anything. Mix in a little warm water with either of these and you’ve got yourself an all-purpose cleaner.” ● Washing your clothes in cold water saves energy. For best results, choose a detergent made speciﬁcally for cold water. ● When laundering whites, consider hydrogen peroxide instead of bleach. A cup of 3 percent hydrogen peroxide is inexpensive, color safe, and less harmful to the environment.
puriﬁes air and acts as a mild pest repellent. Mix peppermint with lemon for a refreshing smell. It also blends well with lavender, eucalyptus, and rosemary.
Eucalyptus and tea tree: These distinctive-
smelling oils work as air and surface sanitizers. Tea tree oil works well on mold and mildew, as well as musty smells.
Pine: Pine acts as a disinfectant and a deodorizer. Lavender: It has a pleasing scent, is antibacterial, and deters insects such as moths.
365 Ways to Live Green by Diane Gow McDilda ($7.95, Adams Media, 2008) ● “Care for Your Air: A Guide to Indoor Air Quality,” US Environmental Protection Agency, www.EPA.gov ● “Cleaning with Vinegar” by Berit Thorkelson, Better Homes and Gardens, www.BHG.com ● Eco-Friendly Families by Helen Coronato ($15.95, Alpha Books, 2008) ● The Green Year by Jodi Helmer ($14.95, Alpha Books, 2008) ● “Homemade Household Cleaners,” www.GoodHousekeeping.com ● “How to Green Your Cleaning Routine,” www.TreeHugger.com, 6/27/14● “Teach Children to Clean,” www.HGTV.com
3/2/17 8:59 AM
taming the frizz
natural solutions for dry hair
Looking like you just came from the salon can seem impossible on days you want to air-dry your hair. While most women love their natural waves, the accompanying frizz and ﬂy-aways can be a hassle. Dry hair is prone to frizziness and splitting, so retaining natural oils is essential for improvement. Stay away from harsh chemical treatments such as dyes, perms, and relaxers that can cause lasting damage. “Dry hair can be the result of over-washing, using harsh styling products, or too much heat from your blow dryer or curling iron,” writes Lisa Petty, author of Living Beauty. She suggests shampooing every other day (just rinse with water on the others), and making sure you’re ingesting enough essential fatty acids; vitamins A, B, C, and E; and zinc. Also consider these natural solutions for dry, frizzy hair: ■ Aloe vera is 99 percent water, so it won’t dry out your hair. It’s a great treatment for frizz. ■ A simple mask of egg yolk and honey can do the trick. Leave it on for up to two hours before rinsing. Whole-milk yogurt mixed with a bit of olive oil works too. ■ Massage nourishing oils such as coconut or jojoba into the hair and scalp, then wrap your head in a towel and relax for 20 minutes. Wash it out with a mild shampoo. —Olivia Belanger Living Beauty by Lisa Petty ($21.95, Fitzhenry & Whiteside, 2006) ● Natural Beauty ($25, DK, 2015) ● No More Dirty Looks by Siobhan O’Connor and Alexandra Spunt ($14.95, Da Capo, 2010)
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11/23/16 8:15 AM
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Turmerol from North American Herb & Spice contains the full complex of curcuminoids, curcumin, and turmerol resins plus ginger oil and wild Oreganol P73 to boost absorption. www.NorthAmericanHerbandSpice.com
Bluebonnet Nutrition’s Targeted Choice Stress Relief vegetable capsules contain scientiﬁcally substantiated nutrients in potencies that help the body cope with emotional and physical stress while supporting a sense of relaxation. www.BluebonnetNutrition.com
Cran-Essence from Flora 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
Adrenal Fatigue Fighter from Ridgecrest Herbals is a complex formula to strengthen and support adrenal function and energy. 800-242-4649 www.RCHerbals.com
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These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.
3/6/17 3:41 PM
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1/24/17 3:51 PM
the benefits of probiotics reviewing the latest research Humans and bacteria, in evolving alongside each other, created symbiotic relationships that can beneﬁt our bodies in numerous ways. For example, mitochondria within the cell are responsible for converting food to usable energy, and good bugs in the gut allow us to assimilate a greater variety of nutrients from the food we eat. The science around our “microbiome”—that is, the symbiosis present between bacteria and humans—has exploded in recent years. Of particular interest are probiotics, beneficial bacteria we can take in supplement form to benefit our health. Of course, not all bacteria are good for us, but probiotics may shift the odds in our favor.
Digestive wellness The gut is a hotbed of digestive activity, with 100 trillion bacteria generally present in the human digestive system, particularly in the colon. When these bacteria are in balance, they help the body process and assimilate fiber (one of their favorite foods) and improve nutrient availability, as well as making the body less hospitable to yeasts and pathogenic bacteria such as disease-causing E. coli and C. diff. The most solid research supporting the use of probiotic supplements surrounds their benefits for colon health—in reducing both constipation and diarrhea, and in improving symptoms of colitis, Crohn’s disease, diverticular diseases, colic, IBS, and food allergies and sensitivities. Most of this
2/21/17 2:47 PM
research involves Lactobacillus acidophilus and Bifidobacterium and related species, with Lactobacillus rhamnosus GG and Saccharomyces boulardii (a homeostatic soil organism that is like a yeast probiotic) of particular benefit in diarrhea, especially when induced or aggravated by antibiotics. (Note that using Saccharomyces poses safety concerns in immunocompromised individuals and is best avoided. Gut bacteria can also damage the gut lining if you’re not eating enough fiber and “prebiotic” foods, which is one reason why the fiber- and whole fooddeficient Western diet is associated with so many health problems.)
Immune health & allergies Although the use of probiotics to improve immune response has been less researched, it does appear both to help the body fight germs and to diminish overreactive immune responses such as allergies and autoimmune disease. For everyday viral infections like the common cold, taking probiotics regularly seems to mildly decrease the risk and severity of infection. Several studies have found that taking probiotics internally or applying them to the affected area can reduce vaginitis and the growth of vaginal yeast.
consider this NOW Women’s Probiotic from NOW Foods is formulated with three probiotic strains that help maintain a healthy balance of feminine ﬂora and support healthy, balanced immune system function.
Flora’s Super 8 Hi-Potency Probiotic provides eight strains of probiotic goodness and 42 billion cells of yeast-balancing genius per capsule—gluten free and vegetarian.
Wakunaga of America’s KyoDophilus is formulated with three specially cultured, nondairy, heatstable, stomach-acid resistant, human strains of beneﬁcial bacteria to promote healthy intestinal function.
Weight loss & blood sugar regulation Research into the microbiome has uncovered surprising ways in which gut bacteria can influence metabolic syndrome and its effects on blood sugar dysregulation and obesity. As a result, researchers are now trying to use probiotic supplementation to help, though results have been mixed. In one of the positive studies, adults with a tendency to obesity who took 200 grams daily of Lactobacillus gasseri lost nearly 5 percent more body weight and abdominal fat over the course of 12 weeks than those taking a placebo. Another study of Lactobacillus gasseri found it beneficial in the form of fermented milk, although subjects needed to continue taking the probiotics to maintain the reductions in body fat and other benefits. While we still have much to learn about probiotics— including which strains work best for particular health concerns—the evidence that they can help us to achieve and maintain good health is overwhelming. 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.
Whether you need everyday digestive support, women’s health, or broadspectrum digestive comfort, the new Nordic Flora Probiotics line from Nordic Naturals has a probiotic that’s right for you.
Body into Balance: An Herbal Guide to Holistic Self Care by Maria Noël Groves ($24.95, Storey Publishing, 2016) ● “A Dietary Fiber-deprived Gut Microbiota Degrades the Colonic Mucus Barrier and Enhances Pathogen Susceptibility” by M.S. Desai et al., Cell, 11/16 ● “Effect of Lactobacillus gasseri SBT2055 in Fermented Milk on Abdominal Adiposity in Adults in a Randomised Controlled Trial” by Y. Kadooka et al., Br J Nutr, 11/13 ● “Effect of Live and Inactivated Lactobacillus rhamnosus GG on Experimentally Induced Rhinovirus Colds: Randomised, Double-Blind, Placebo-Controlled Pilot Trial” by M. Kumpu et al., Benef Microbes, 2015 ● “Efficacy and Safety of the Probiotic Saccharomyces boulardii for the Prevention and Therapy of Gastrointestinal Disorders” by T. Kelesidis and C. Pothoulakis, Therap Adv Gastroenterol, 3/12 ● “Fecal Transplant for Treatment of Toxic Megacolon Associated with Clostridium Difficile Colitis in a Patient with Duchenne Muscular Dystrophy” by S. Yu et al., Am J Ther, 3–4/16 ● “The Gut Microbiota, Obesity and Insulin Resistance” by J. Shen et al., Mol Aspects Med, 2/13 ● Human Food Project, http://HumanFoodProject.com/ ● Human Microbiome Project, http://hmpdacc.org/ ● “Modulating Immune Responses with Probiotic Bacteria” by T. Matsuzaki and J. Chin, Immunol Cell Biol, 2/00 ● “Probiotics for Preventing Acute Upper Respiratory Tract Infections” by Q. Hao et al., 2/3/15; “Probiotics for the Prevention of Pediatric Antibiotic-associated Diarrhea” by J. Goldenberg et al., 12/22/15, Cochrane Database Syst Rev ● “Regulation of Abdominal Adiposity by Probiotics (Lactobacillus gasseri SBT2055) in Adults with Obese Tendencies in a Randomized Controlled Trial” by Y. Kadooka et al., Eur J Clin Nutr. 6/10 ● “Western Diet Induces a Shift in Microbiota Composition Enhancing Susceptibility to Adherent-Invasive E. coli Infection and Intestinal Inflammation” by A. Agus et al., Sci Rep, 1/16
2/27/17 12:30 PM
heart help Aged garlic extract offers benefits
Garlic has been a staple of Mediterranean and Asian cuisines for centuries, and it’s been widely used medicinally. Eating a fresh clove or two a day can do wonders for your health, but aged garlic extract (AGE) may be even better. Aging concentrates garlic’s healthful substances. Recent studies have shown the extract’s ability to lower blood pressure, regulate cholesterol levels, slow the progression of arterial calcification in people with coronary artery disease, reduce non-calcified plaque buildup in arteries, and thwart platelet aggregation. The supplement was also found to stimulate a healthy immune system. AGE has been a mainstay of recent research into cardiovascular health. A 2017 study published in the journal Phytomedicine determined that the extract is effective for reducing blood pressure in patients with hypertension. Last year, researchers showed that AGE may help clear plaque from arteries. Hardened plaque narrows and stiffens the arteries, which limits the flow of blood to organs and other parts of the body. That can lead to heart attack, stroke, and death. —Cameron Hendrix “Aged Garlic Extract Exerts Endothelium-Dependent Vasorelaxant Effect on Rat Aorta . . .” by M. Takashima et al., Phytomedicine, 1/17 ● “Aged Garlic Extract Reduces Low Attenuation Plaque in Coronary Arteries of Patients with Metabolic Syndrome . . .” by S. Matsumoto et al., 2/16; “Aged Garlic Extract Suppresses the Development of Atherosclerosis . . .” by N. Morihara et al., 2/16, J Nutr ● “The Effect of Aged Garlic Extract on Blood Pressure and Other Cardiovascular Risk Factors in Uncontrolled Hypertensives . . .” by K. Reid et al., Integr Blood Press Control, 1/27/16 ● “Effect of Garlic on Blood Pressure . . .” by H. Wang et al., J Clin Hypertens, 1/5/15 ● “New Study Shows Aged Garlic Extract Can Reduce Dangerous Plaque Buildup in Arteries,” Los Angeles Biomedical Institute at Harbor-UCLA Medical Center, 1/21/16
3/1/17 1:56 PM
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xylitol which adds to the cleansing and healing qualities of saline.” - ACTUAL XLEAR CUSTOMER REVIEW
ANY ONE (1) XLEAR® PRODUCT MANUFACTURER’S COUPON EXPIRES 8/31/2017
CUSTOMER: REDEEM ONLY BY PURCHASING THE BRAND AND SIZE INDICATED. MAY NOT BE REPRODUCED. VOID IF TRANSFERRED TO ANY PERSON, FIRM, OR GROUP PRIOR TO STORE REDEMPTION. LIMIT ONE COUPON PER PURCHASE. RETAILER: XLEAR INC., WILL REIMBURSE YOU THE FACE VALUE OF THIS COUPON PLUS 8 CENTS HANDLING IN ACCORDANCE WITH OUR REDEMPTION POLICY (COPY AVAILABLE UPON REQUEST). CUSTOMER MUST PAY ANY SALES TAX. SEND COUPON TO: XLEAR, MANDLIK & RHODES, PO BOX 490 DEPT. #1112, TECATE, CA 91980 CASH VALUE: 1/100 CENT. X L E A R . CO M
S A V ES A V E
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the race for sleep exercise battles insomnia Having trouble catching your Zs? Don’t let it get you down. It might just be time to pump up the volume—on your exercise regimen. Numerous studies have shown that consistent exercise can bring on a better night’s shut-eye. In recent years, a review of data tracking 3,000 adults between the ages of 18 and 85 showed that those who worked out at a moderate rate for 150 minutes a week (or who did rigorous workouts for 75 minutes a week) reported a 65 percent improvement in sleep quality over those who didn’t get it into gear. Another study followed 19 sedentary people who were suffering from chronic insomnia. The study subjects completed six months of an aerobic exercise program, and afterward they reported significant enhancements in their sleep time, quality of life, and overall mood. Exercise has been shown to improve the sleep of the young and old. Teenage athletes who spent nearly 18 hours of their week exercising reported better sleep than their inactive peers, and they also felt generally less tired and sharper mentally. A 10-week course of combined cardio and resistance training also bettered the sleep quality of those ages 60 to 75. Other research shows the effect of exercise on the sleep quality of people struggling with mental health disorders. Thirty sedentary women with generalized anxiety disorder completed a six-week regimen of lower-body weightlifting or cycling, which was found to reduce some of their symptoms, and a cycling exercise program was 22
thought to help some 200 veterans suffering from sleep problems related to PTSD.
How It Works
How does this relationship between exercise and improved sleep work? In addition to elevating mood and reducing stress, exercise can strengthen circadian rhythms, increase alertness during the day, prompt fatigue at night, and promote elongated periods of slow-wave sleep, the deepest and most recuperative stage of the sleep cycle. The thing is, firing off a few miles one time on the treadmill isn’t going to hit your snooze button. Effects on overall sleep length and quality may not be seen for many weeks; one study suggested it took about four months of consistent activity to bring on good results. However, putting in the work seems worth the sweat. The same subjects gained as much as an extra 1¼ hours of sleep a night. That’s nothing to yawn at.
Making It Work for You
If you’re thinking of hitting the gym to improve your sleep, consider a morning workout—say, around 7 a.m. Research has shown early birds experience deeper sleep at night, and experience 75 percent more time in the most restorative part of the slumber cycle. Afternoon workouts can be beneficial too; high-
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intensity sessions raise your core temperature for a few hours, after which it drops, which causes the body to downshift into sleep mode. It’s not recommended to break a sweat later at night because the stimulation can interfere with the body’s natural sleep signals, However, not everyone is affected by nighttime activity, so do what works for you. Consider these workout options recommended by the National Sleep Foundation. They may help tucker you out at bedtime. ●
Cardio Get your heart
pumping by taking a brisk walk, running, bicycling, or swimming. Aim for 150 minutes of moderate-intensity sessions a week, or 75 minutes of vigorous intensity. ●
Building muscle may improve sleep quality and help it come on faster, and may also cut back on nighttime wake-ups. Try shoulder presses, biceps curls, triceps dips, squats, lunges, calf raises, abdominal crunches, and pushups. ●
Yoga The stretching, posing, and breathing exercises of yoga can help combat stress, a sleep inhibitor. Insomniacs who practiced yoga each day for eight weeks were more likely to fall asleep faster and increase their overall sleep hours. —Karen Lovett
“The Best Exercises for Sleep,” National Sleep Foundation ● “Effect of Different Types of Exercise on Sleep Quality of Elderly Subjects” by J.M. Bonardi et al., 9/16; “Effects of Moderate Aerobic Exercise Training on Chronic Primary Insomnia” by G.S. Passos et al., 10/22/11, Sleep Med ● “Effects of Exercise on Sleep Among Young Women with Generalized Anxiety Disorder” by M.P. Herring, et al., 10/15; “The Interactive Role of Exercise and Sleep on Veteran Recovery from Symptoms of PTSD” by K.A. Babson et al., 3/15, www.ScienceDirect.com ● “High Exercise Levels Are Related to Favorable Sleep Patterns and Psychological Functioning In Adolescents . . .” J Adolesc Health, 2/10
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natural pet care
Give older dogs a boost with these healthy remedies
They don’t call the dog “man’s best friend” for nothing—a pet can be a source of joy, comfort, and true friendship. For many animal lovers, their pets are part of the family. And, just as with our human family members, aging can take its toll on our pets’ health.
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continued from page 25
By the time a large dog reaches the age of six, he is well into middle age, while smaller dogs are considered geriatric at the age of seven. Older pets tend to experience many of the same chronic diseases that affect us as we age: cancer, diabetes, heart disease, liver and kidney disease, joint pain, and weakness.
Supplemental help The key to keeping pets healthy and youthful is the same advice your doctor might give you—eat well and exercise. Luckily for household animals, there are great natural solutions to relieve the pain and discomfort associated with aging. Here are some common pet health concerns and ways to relieve their symptoms naturally. ■
Arthritis: Older dogs, especially larger breeds, are prone to joint pain. An animal with arthritis might have a harder time sitting or standing, or be reluctant to jump, run, or climb stairs. Glucosamine and chondroitin supplements help decrease inflammation and heal damaged cartilage, but they do take time to work (four to six weeks), and once pets stop taking them, new cartilage will begin to degenerate fairly quickly. Omega-3 fatty acids are also great for relieving symptoms of arthritis in pets. Bitter herbs like burdock root, dandelion, yellow dock, and red clover may also help, as would aloe, a natural anti-inflammatory.
Heart disease: Coenzyme Q10 (CoQ10) supplements can help with cell growth and repair, and increase the flow of oxygen. CoQ10 is an antioxidant, produced naturally in the body, and can slow the progression of heart disease in dogs. It has also been shown to boost energy, improve circulation, and help dogs reach a healthy weight. Hawthorn supplements may also be helpful for dogs with mild heart failure: It has been shown to strengthen the heart and blood vessels and reduce blood pressure. It can take up to eight weeks to reach full effectiveness. Omega-3 fatty acids from fish oil, flax seeds, and legumes may also benefit animals at risk of heart disease. Herbs that boost cardiovascular health include barberry, burdock, garlic, ginger, ginkgo, and salvia.
Kidney disease: One in four dogs may experience kidney failure, but it can be reversible. To ensure optimal kidney health, make sure your pet always has a source of fresh water. Detoxifying herbs like astragalus, burdock, dandelion leaf, echinacea, garlic, and ginkgo are also good options. Always consult with your veterinarian before introducing herbs and supplements into your pet’s —Kelli Ann Wilson diet. ■
Did you know? Adequate hydration helps maintain a healthy urinary tract. It also means more bathroom breaks. Medium- to large-sized dogs need to urinate every three to four hours—longer stretches can compromise bladder muscle tone and lead to chronic problems. Make sure your dog has the opportunity to relieve itself outside regularly.
The Everything Natural Health for Dogs Book by Elaine Waldorf Gewirtz with Jordan Herod Nuccio, DVM, CVA ($15.95, Adams Media, 2009) ● “Senior Pet Care (FAQ),” American Veterinary Medical Association, www.avma.org
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Natural remedies and tasty recipes to support a healthy way of life.
Donâ€™t Succumb to Cold and Flu
Most of us want to spend the holiday season socializing with friends and family, not spending quality time on the couch with a box of tissues.
S “ pring is when life’s alive in everything.” —Christina Rossetti
January April 2017 2017
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e ve r y d a y r e m e d i e s
fatigue What is it? Lack of energy, tiredness, exhaustion. What causes it? Alcohol or drug use, lack of exercise, lack of sleep, medications, and unhealthy food choices. Medical conditions that may cause fatigue include anemia, depression, diabetes, heart disease, menopause, and sleep apnea.
Lifestyle: Get adequate sleep (7–9 hours for
most adults); exercise regularly; reduce stress. Yoga or meditation may also help.
Diet: Eat fresh fruit and vegetables, protein, nuts, and
Herbal therapy: Ashwagandha, eleuthero,
Homeopathy: Arsenicum, Gelsemium, Phosphoric
Supplements: Beta carotene, vitamins B12 and
whole grains; avoid alcohol, caﬀeine, processed foods, saturated fats, and sugar.
acid, Pulsatilla, Sulphur, and Zincum metallicum.
ginseng, gotu kola, holy basil, lemon balm, rhodiola, and schisandra.
D; L-carnitine; magnesium; melatonin; and omega-3 fatty acids.
Body into Balance by Maria Noël Groves ($24.95, Storey, 2016) ● “Chronic Fatigue Syndrome,” 12/19/15; “Fatigue,” 4/30/15, University of Maryland Medical Center, www.umm.edu ● “Fatigue” by Mayo Clinic Staff, www.MayoClinic.org, 2/2/16 ● “An Overpowering Tiredness” by Charlotte Mendes Da Costa, British Homeopathy Association, www.BritishHomeopathic.org
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Small Effort = Big Deal
Rebecca Scritchﬁeld is a registered dietitian and certiﬁed health and ﬁtness specialist. Through her weight-neutral Body Kindness practice, she helps people create a better life with workable, interesting selfcare goals. She has inﬂuenced millions through her writing, podcast, and appearances in more than 100 media outlets. Learn more at www.BodyKindnessBook.com.
Sometimes it feels like our little day-to-day decisions don’t make a big difference when it comes to our long-term goals. But if you want to transform the way you think about your health, every one of these moments represents the beginning of change and the opportunity for pleasant experiences. Looking at your daily decisions through the body kindness lens will create the foundation for your new, lifelong habits. And the littlest decisions should be the easiest to make. “Does this bring me joy?” “What’s the ‘body kindness’ thing to do?” “How can I take better care of myself in this moment?” The amount of work your brain has to do to make a choice and take action is called its activation energy. Psychologists recommend you keep the brainpower expenditure low and avoid hemming and hawing over any decision that doesn’t have major consequences. You can end up low on activation energy, and then making choices becomes more difficult. If you get stuck, ask yourself, “What’s the least I can do?” And do it. Put one carrot on the plate, take a two-minute walk or three deep breaths when you feel emotionally charged. These are the kinds of tiny decisions you can make all day to keep your energy spirals moving in an upward direction. You can always take it further and challenge yourself more. By giving yourself less mountain to climb and more molehill, your brain will say, “Thank you for not being so difficult today!” and you’ll make more body kindness choices. What do you do when there are choices you know you should make, but you just don’t feel like it? Everyone avoids; some people avoid more often than others. It can be a frustrating barrier to creating new habits. I have a couple of mental tricks I use when I have a hard time committing to a self-care decision. Consider how you will feel after you do it versus after you don’t do it. Another one is to talk yourself into the first five minutes— and then you can quit if it’s really that bad. You’ll find that the hardest part was getting started, and you’re often motivated to finish what you start.
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Or should I say:
Demand The demand is two-fold; one from retailers and the other from consumers. Those who know the efficacy of Formula PLN™ for the pollen season requested and, I might add, enthusiastically demanded that I bring Formula PLN™ back. I have been told by both retailers and consumers alike that Formula PLN™ is the best in the marketplace in its category. I created Formula PLN™ for my daughter when she was in high school, and today she owns a landscaping and design company. Learn more at michaelshealth.com or call 800-845-2730.
60s & 120s
S u p p l e m e n t Serving Size: Four (4) Veggie Capsules
F a c t s
Amount Per Serving Vitamin A (as Beta Carotene) Vitamin C (as Calcium Ascorbate) Vitamin E (as d-alpha Tocopheryl Succinate) Vitamin B6 (as Pyridoxine Hydrochloride) Pantothenic Acid (as d-Calcium Pantothenate) Calcium (as Calcium Ascorbate) Zinc (as Zinc Monomethionine**) Manganese (as Manganese Amino Acid Chelate) Molybdenum (as Molybdenum Amino Acid Chelate†)
% Daily Value 4000 IU 400 mg 30 IU 20 mg 300 mg 48 mg 10 mg 10 mg 10 mcg
80% 667% 100% 1000% 3000% 5% 67% 500% 13%
Proprietary Blend 1.83 g (1830 mg) * Quercetin (as Quercetin Dihydrate), L-Histidine (as L-Histidine Hydrochloride), N-A-C (N-Acetyl-L-Cysteine), Eyebright Leaf (Euphrasia officinalis), Stinging Nettle Leaf (Urtica dioica), Bee Pollen, Dandelion Root (Taraxacum officinale), Flax Seed (10% Omega-3 Fatty Acids), Ginger Root (Zingiber officinale), Juniper Berry (Juniperus communis), Oregon Grape Root (Mahonia aquifolium), MSM (Methylsulfonylmethane) and Green Tea Leaf Extract (95% Polyphenols, 50% EGCG***) *Daily Value not established. OTHER INGREDIENTS: Hypromellose (Capsule), Rice Flour and Leucine. †Contains soy. **OptiZinc® is a Trademark of InterHealth Nutraceuticals, Inc. ***Epigallocatechin gallate
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COOKING WITH COLLAGEN beauty enhancing PERSONAL PIZZA
RECIPE BY CAROL KICINSKI
BEAUTY ENHANCING PERSONAL PIZZA **
SERVES 1 (gluten free, egg free, nut free, soy free, refined sugar free)
• 4 tbsp gluten-free all-purpose ﬂour • 1 scoop NeoCell Super Collagen • ¼ teaspoon kosher or ﬁne sea salt • ¼ teaspoon baking powder • 4 tbsp water • 1 tbsp extra-virgin olive oil
• 3 tbsp pizza sauce or marinara sauce • 2 tbsp grated or shredded mozzarella cheese • 3 slices pepperoni • 1 cherry tomato, sliced • ¼ teaspoon Italian seasoning
HOW TO MAKE IT:
1. Combine the ﬂour, NeoCell Super Collagen powder, salt, baking powder, water, and olive oil in a microwave-safe mug or small ramekin (6-8 ounces). Microwave on high power for 30-45 seconds or until the dough looks almost set. 2. Spread the pizza or marinara sauce on top of the dough, top with cheese, pepperoni, tomato slices, and Italian seasoning. Microwave on high power for 45-60 seconds or until the cheese is melted. Eat immediately. FOR MORE COLLAGEN INFUSED RECIPES VISIT NEOCELL.COM/RECIPES
© 2017 NeoCell corp.
*BASED ON 52 WEEKS SPINS DATA ENDING 10/2016