SEP TEM B ER 2017
Kick oï¬€ a fall detox
Essential oils for stress Mushrooms for health
Reiki v. pain
7/25/17 11:32 AM
Irrigate before you medicate. “While everyone else is suffering with seasonal allergies, I am not. This works great, and I started using it early to beat the allergy season.” – D.D., Boston, MA
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S A V ES A V E
7/13/17 1:02 PM
September 2017 vol.13 no. 9
25 12 feature
mushrooms for health Discover the amazing benefits of medicinal mushrooms.
4 From the Editor’s Desk 7 Health Pulse
Vitamin A may help prevent diabetes • Herbs and spices fight inflammation, cancer • Vitamin D may help boost infant immunity • More
10 Everyday Remedies Coping with insomnia.
15 In Focus
Explore the positive effects of reiki.
19 Herbal Healing
Plan a successful fall cleanse.
22 Sports Nutrition
Tone up without going hungry.
25 Smart Supplements How lycopene can help you.
28 The Goods 30 Healthy Glow
Essential oils to soothe stress and heal the body.
A source for news, information, and ideas for your healthy lifestyle. remedies-and-recipes.com
@RemediesRecipes September 2017
7/26/17 4:09 PM
from the editor ’s desk
remedies for LIFE
An ancient Chinese emperor was known to eat duck stuffed with cordyceps mushrooms. No doubt the dish tasted great, but he had a loftier motive: The mushrooms were expected to boost his lifespan. Medicinal mushrooms such as cordyceps, maitake, shiitake, and reishi have been used for millennia throughout Asia. They’re touted for improving immunity, treating and preventing certain cancers, and enhancing cardiovascular health. Traditional Chinese medicine relies on mushrooms for treating yin/yang conditions such as fatigue and failing memory. Research into these remarkable fungi (they aren’t plants) has blossomed in recent years, confirming much of their traditional reputations and uncovering additional health benefits. Don’t miss Jane Eklund’s report on their value in “Mushrooms for Health,” beginning on page 12. We turn to tomatoes for another health report, specifically the lycopene that provides their brilliant color and works as a powerful antioxidant (“Smart Supplements,” page 25). This carotenoid is found in other fruits and vegetables too, but tomatoes are the best-known source. It’s readily available in supplement form. This issue covers a wide range of health conditions and serves up plenty of solutions. “Everyday Remedies: Insomnia” (page 10) offers lifestyle and supplement treatments for mild sleep disturbances, while “Sports Nutrition: Lean In” (page 22) looks at ways to tone up without going hungry. Wherever you are on your journey toward better health, remedies is here to help!
Chief Content Officer and Strategist Lynn Tryba 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, Christine Yardley 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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Products advertised or mentioned in this magazine may not be available in all locations.
l September 2017
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vitamin D may boost baby’s immunity
Vitamin D supplements during pregnancy may help protect a baby against asthma and respiratory infections. A new study found positive eﬀects on newborns’ immune systems. Strong immune responses in early life can decrease the risk of asthma. Pregnant women received 4,400 IU or 400 IU of vitamin D3 per day during their second and third trimesters. Babies whose mothers took the higher dose had stronger immune responses. “Vitamin D in Pregnancy May Help Prevent Childhood Asthma,” King’s College London, 5/26/17
yoga’s deep eﬀects Yoga, t’ai chi, and meditation leave “a molecular signature in our cells,” according to new research—helping to reverse the eﬀects of stress and anxiety. These mind-body interventions “cause the brain to steer our DNA processes along a path which improves our well-being,” said researcher Ivana Buric. She led a team that analyzed 18 studies and concluded that such activities can improve poor health and symptoms of depression. “Why Yoga, T’ai Chi, and Meditation Are Good for You” by Robert Preidt, https://MedlinePlus.gov, 6/16/17
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New research has found a possible explanation for why acupuncture helps relieve pain. When the process includes “reinforcement” (twisting) or additional heat, acupuncture raises the levels of nitric oxide in the skin at the “acupoints” where the needles are inserted. Nitric oxide increases blood ﬂow and stimulates the release of sensitizing compounds, which warm the skin. “Based on traditional Chinese medicine, acupuncture reinforcement is attained by slowly twisting or rotating the needle with gentle force or by heat,” said researcher Sheng-Xing Ma, MD, PhD. “Response of Local Nitric Oxide Release to Manual Acupuncture and Electrical Heat in Humans . . .” by S-X Ma et al., Evidence-Based Complementary and Alternative Medicine, 6/22/17
vitamin A’s hidden role in diabetes
Vitamin A appears to play a vital role in the function of insulinproducing beta cells, leading researchers to conclude that the vitamin is important in the prevention of diabetes. A new study from Sweden determined that beta cells have a large number of receptors for vitamin A. That ﬁnding suggests the vitamin’s importance for proper function, especially during inﬂammatory conditions such as Type 2 diabetes. It may also be signiﬁcant in Type 1 diabetes if the beta cells do not develop properly early in life. “The Role of Vitamin A in Diabetes,” Lund University, 6/13/17
Herbs and spices are rich in polyphenols, which have been shown to have anti-inﬂammatory, anti-cancer, and other beneﬁcial eﬀects. The Tufts University Health & Nutrition Letter recently recommended these powerhouses: ■ Thyme for soups and stews ■ Oregano for dressings and marinades ■ Dill for steamed vegetables ■ Cumin for bean dishes ■ Cinnamon for spicy stews and meat sauces. “Maximizing Flavor with Herbs and Spices,” Tufts University Health & Nutrition Letter, 6/17
7/26/17 3:01 PM
homeopathy v. hay fever, does it work?
Homeopathy has a strong following in the US. Theories of homeopathy—or the idea that “like cures like”—ﬁrst emerged in the 1700s. Practitioners believe that a tiny amount of a substance that causes symptoms similar to those a person is experiencing may help the body heal itself. The Federal Trade Commission (FTC)—the government agency that regulates claims in advertisements—recently released an enforcement policy statement concerning package labeling for homeopathic products. The policy states that if a manufacturer of homeopathic remedies cannot provide scientiﬁc evidence such as double-blind studies showing that a product is eﬀective, it must add a disclaimer indicating that lack of evidence on the label. There are relatively few studies, but researchers have found positive eﬀects from homeopathic treatments. Writing in the July-August 2017 issue of Spirituality & Health, Deborah Gordon, MD, noted a study in which researchers tested whether the eﬀects of homeopathic treatments were distinguishable from those of placebos. “Dr. David Reilly and colleagues assessed that hay fever symptoms were better reduced by homeopathic than identically administered placebo,” Dr. Gordon wrote. “In other words, Dr. Reilly found that homeopathy is not a placebo; it does something. That ﬁnding, and others like it, is remarkable.” In another study of patients with hay fever (allergic rhinitis), “the homeopathy group had a signiﬁcant objective improvement in nasal airﬂow compared with the placebo group,” the authors wrote. “Is Homeopathy a Placebo Response? . . .” by D.T. Reilly et al., Lancet, 10/86 ● “Is Homeopathy Stupid?” by Deborah Gordon, MD, wwwSpiritualityHealth.com, 7–8/17 ● “Randomized Controlled Trial of Homeopathy Versus Placebo in Perennial Allergic Rhinitis . . .” by M.A. Taylor et al., BMJ, 2000 ● “Randomised Placebo-Controlled Trials of Individualized Homeopathic Treatment . . .” by R.T. Mathie et al., Syst Rev, 12/14 ● “Time for Homeopathic Remedies to Prove That They Work?” by Erin Ross, www.NPR.org, 12/2/16
7/26/17 3:01 PM
e ve r y d a y r e m e d i e s
What is it? Difficulty falling asleep or staying asleep. What causes it? Stress, illness, discomfort, medications, environmental issues such as noise or light, changes in normal sleep schedule.
Lifestyle: Exercise regularly; avoid naps; work on controlling stress; use a sleeping mask or ear plugs; develop a bedtime routine.
Homeopathy: Arnica, Belladonna, Bryonia,
Calcarea carb., Coffea, Gelsemium, Ignatia, Pulsatilla, Rhus tox, Sulphur.
Food: Avoid caffeine, nicotine, alcohol, and heavy meals late in the day; try bananas, dates, figs, milk, tuna, turkey, or yogurt.
Supplements: Calcium, melatonin, magnesium,
Herbal Therapy: California poppy, catnip, cham-
vitamin B complex, vitamin C, zinc.
omile, hops, lemon balm, passionflower, valerian root.
The Complete Homeopathic Resource for Common Illnesses by Dennis Chernin, MD, MPH ($29.95, North Atlantic Books, 2006) l “Insomnia,” University of Maryland Medical Center, www.umm.edu, 2/4/16 l “An Overview of Insomnia,” www.WebMD.com, 8/21/14 l Prescription for Nutritional Healing by Phyllis A. Balch, CNC ($29.95, Penguin Group/Avery, 2006)
l September 2017 7/24/17 12:09 PM
Make the grade.
7/13/17 2:50 PM
By Jane Eklund
mushrooms for health fungi with a punch
Some are tasty, some are toxic, and some have healing properties. Mushrooms have been used medicinally for centuries, including in ancient Greece and Asia. More recently, theyâ€™ve been studied for their use in treating diseases including cancer and diabetes.
Did you know?
Oyster mushrooms are effective in pulling hydrocarbon-based contaminants from the environment, so their potential beneďŹ ts extend from improving human health to cleaning up polluted soil and waterways.
7/26/17 2:42 PM
Read on for a look at some of the most popular medicinal mushrooms as well as updates on mushroom research.
Turkey Tail Used in China to treat lung diseases and in Japan to boost the immune systems of patients undergoing cancer treatment, the turkey tail mushroom resembles the tail feathers of a turkey. Its active ingredient, polysaccharide, or PSK, comes in capsules and as tea. Studies in Japan, where PSK is approved for use in people undergoing chemotherapy for cancer, have shown that patients with gastric cancer live longer when their treatment includes PSK. Similar studies of patients with lung cancer and colorectal cancer found that those who took PSK along with chemotherapy and/or radiation therapy lived longer and/or had improved health. Currently, Bastyr University in California, the University of Washington, and others are conducting a trial of turkey tail funded by the National Institutes of Health and approved by the US Food and Drug Administration. Prostate and breast cancer patients are being studied to see whether turkey tail extract helps boost their immune systems while they are undergoing chemotherapy.
Oyster Incorporate oyster mushrooms into your diet and you’ll be enhancing your health as well as your menu plan. Rich in protein and B vitamins, they’re a good source of lovastatin, a molecule with cholesterol-lowering properties. Oyster mushroom extracts have been found to contain two mechanisms that inhibit the growth of colon and breast cancer. A 2016 study looked at the effect of giant oyster mushroom extract on adipocytes—cells that store fat—and glucose uptake activity in certain cells. The researchers concluded that the extract has potential to enhance therapies for managing Type 2 diabetes.
Cordyceps Cordyceps, native to China, has been used by traditional Tibetan healers as a remedy to boost energy, sleep, digestion, stamina, and endurance. Contemporary scientists have researched its potential for alleviating the damage caused by stress on the brain and body. A 2014 study indicated that cordyceps may improve both mood and memory by reducing inflammation in the brain and increasing levels of certain neurotransmitters. Widely used in traditional Chinese medicine for cancer, cordyceps stimulates the immune system, has antitumor properties, protects the kidneys, and is used by athletes to improve performance. It comes dried for use in cooking and as a tea, and extracts are available in liquid and capsule forms.
Also Consider Shiitake: Available fresh and dried for culinary purposes, the meaty and tasty shiitake mushroom has antiviral, anticancer, and cholesterol-lowering
Maitake: With anticancer, antiviral, and immunity-boosting effects— along with the potential to keep blood pressure and blood sugar levels in check—maitake mushrooms are sold fresh, dried, and as extracts. Reishi: The reishi mushroom has anti-inflammatory, tumor-inhibiting, and immunity-boosting properties. Not used in cooking, the bitter reishi is available in tablet, liquid extract, and capsule form. “Cancer Researchers Present Turkey Tail Findings in Japan,” 10/22/14; “FDA Approves Turkey Tail Trial for Cancer Patients,” Bastyr University, www.Bastyr.edu, 11/30/12 ● “Effect of Medicinal Mushrooms on Blood Cells Under Conditions of Diabetes Mellitus” by T. Vitak et al., World J Diabetes, 5/15/17 ● “The ‘Forbidden Fruit’ of Medicinal Mushrooms” by Elizabeth Landau, www.CNN.com, 11/30/16 ● “Giant Oyster Mushroom Pleurotus giganteus (Agaricomycetes) Enhances Adipocyte Differentiation and Glucose Uptake . . .” by P. Paravamsivam et al., 2016; “In Vitro and in Vivo Antidiabetic Evaluation of Selected Culinary-Medicinal Mushrooms” by V. Singh et al., 2017, Int J Med Mushrooms ● “The Mighty Oyster Mushroom” by Paul Stamets, Huffington Post, 1/25/13 ● “Mushrooms,” National Cancer Institute, www.Cancer.gov, 3/2/17
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for stress and pain reduction
What is it?
Reiki (pronounced RAY-kee) is a safe, gentle, and nonintrusive healing technique. It was developed by Japanese Buddhist monk Mikao Usui, who brought it to thousands of students and eventually opened a reiki clinic in Tokyo in 1922. Reiki was once taught as a part of ancient Buddhist philosophy. While reiki has a spiritual component, it is not a religion. The healing energy of reiki works holistically and is administered by â€œlaying on of handsâ€? to affect the energies in the human body. It has been taught and used in the Western world since the 1930s for stress reduction, relaxation, and healing.
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continued from page 15
How does it work?
No expensive equipment is needed for reiki—just the healer’s hands and intention. The person performing reiki places his or her hands in the area that needs healing and then lets the energy flow. Practitioners believe that since reiki is about high vibrational energy, it is able to flow into, over, and through everything—including solid matter. Reiki also is believed to help break down energetic disruptions in a person’s body and emotional fields. The high-frequency energy that occurs during reiki is thought to stimulate the body’s own natural healing ability, helping to speed physical healing and pain relief.
How can it help?
Similar to acupuncture, reiki is thought to stimulate the immune system response, flowing through energy pathways, soothing the nerves, and calming the mind. If your life force energy level is low, it’s believed that you’re more susceptible to illness and stress. Reiki treatments are meant to bolster energy and encourage the healing process. During a treatment, you may feel energy moving around your body. Physical pain and bodily discomfort may respond well to reiki. Some people’s symptoms abate quickly, while others may need many sessions before improvement. Reiki works in conjunction with all other medical or therapeutic healing techniques and is gaining acceptance in major mainstream medical facilities, including trauma centers at hospitals like the one at the University of Maryland Medical Center.
What does the science say?
Two recent studies have confirmed the efficacy of reiki’s ability to reduce pain. The first study involved a cohort of 45 women who had undergone Cesarean sections, divided into three groups that received either reiki, “sham” reiki, or standard care. The reiki group experienced a 76 percent reduction in pain, as well as the need for fewer analgesics throughout the study. This year, a similar pilot study involving a group of patients undergoing knee replacement surgery found that the reiki group experienced significant reductions in anxiety, blood pressure, pain, and respiration rate, as compared to the sham reiki and standard-care groups. — Lisa Fabian “Alternative Medicine Meets Mainstream Hospitals” by Marilynn Marchione, Associated Press, 6/09 ● “Effects on Pain, Anxiety, and Blood Pressure in Patients Undergoing Knee Replacement: A Pilot Study” by A.L. Baldwin, et al., 3-4/17; “Effects of Reiki on Pain and Vital Signs When Applied to the Incision Area of the Body After Cesarean Section Surgery . . . ” by T.S. Midilli and N.C. Gunduzoglu, 11-12/16, Holist Nurs Pract ● Reiki for Life by Penelope Quest ($16.95, Jeremy P. Tarcher/Penguin, 2010) ● Touching the World Through Reiki by Eileen Dey ($14.95, Book Publishers Network, 2011) ● “What Is Reiki?,” International Center for Reiki Training, www.Reiki.org, 2014
7/31/17 5:07 PM
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detox demystiﬁed start the season with a cleanse You’ve likely heard it before: “Your body is designed to detoxify itself. You don’t need to do anything to help it.” Arguably, that’s like saying that your body is programmed to build bone, develop muscle, metabolize food, and stay healthy without any input from you—so sit back and enjoy the ride.
If you’re reading this magazine, chances are high you try to give your body the raw materials it needs to optimize its many functions. Just as you need calcium for your bones and exercise for your biceps, your elimination organs might also benefit from support. Considering that there are approximately 2,000 new chemicals introduced into foods and consumer goods annually (many of which have not been tested for health safety), your liver and elimination organs might occasionally become overwhelmed.
The detox design
Along with metabolizing food, producing bile for digestion, maintaining glucose levels, and supporting healthy blood clotting, the liver is also responsible for processing toxins. After converting substances like alcohol and medications or the natural but potentially toxic byproducts of metabolism into less harmful forms, the liver directs them via the bloodstream to the kidneys, bowels, or skin for elimination. Simple detox support involves reducing the toxic burden at the same time that you nourish your elimination organs. Make a plan that for one week each season (the beginning of fall is an ideal time for a detox) you will skip processed food and opt instead for cleaner choices like organic fruits, vegetables, lean sources of protein, and dishes and beverages that you make yourself. During your detox cleanse, avoid sugar, alcohol, and overeating. Remember to move your body daily and drink plenty of water to help with elimination. To support detox systems, consider including some herbal helpers.
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continued from page 19
Dandelion (Taraxacum oﬃcinale Weber)
The much-maligned dandelion not only provides fiber, proteins, minerals, vitamins, and antioxidants, but this detox herb also contains terpenoids and polysaccharides that help to protect and regenerate the liver as well as boost immunity. Research also shows that dandelion has diuretic effects, which may help with elimination of toxins. Finally, dandelion promotes bile production, which helps with digestion and healthy bowel function.
Milk thistle (Silybum marianum)
The active ingredient in milk thistle is silymarin, which promotes the regeneration of liver cells and decreases both inflammation and liver fibrosis. Fibrosis involves the disruption of normal tissue architecture and is a common cause of organ failure. Silymarin also helps to restore powerful antioxidants and may protect against toxicity from the over-the-counter pain reliever acetaminophen.
Psyllium husk (Ispaghula)
Once toxins travel in the intestinal tract to be eliminated, it’s important they are able to make their exit. Unfortunately, approximately 27 percent of adults experience constipation (women more often than men). Research shows that psyllium husk is a bulking agent that also improves elimination by stimulating peristalsis (contractions in the intestinal tract). When using psyllium, be sure to drink plenty of water.
Mullein (Verbascum thapsus)
Along with toxins, our foods sometimes include uninvited guests. Lab tests show that mullein is a potent anthelmintic, meaning it helps to expel parasitic worms (helminths) such as roundworms and tapeworms as well as other internal parasites from the body. —Lisa Petty, MA
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Lisa Petty, ROHP, is a nutrition and healthy living expert for TV and radio, an award-nominated journalist, and an author who has shared her unique perspective with thousands of people through her workshops, lectures, coaching, and extensive writing. She is author of Living Beauty: Feel Great, Look Fabulous & Live Well, a modern guide to feeling younger at any age. Her website is www.LisaPetty.ca.
“Anthelmintic and Relaxant Activities of Verbascum thapsus Mullein” by N. Ali et al., BMC Complementary & Alternative Medicine, 2012 ● “Detox Diets for Toxin Elimination and Weight Management: A Critical Review of the Evidence” by A.V. Klein and H. Kiat, Journal of Human Nutrition & Dietetics, 2014 ● “Diverse Biological Activities of Dandelion” by M. González-Castejón et al., Nutrition Reviews, 9/12 ● “Pharmacological Basis for the Medicinal Use of Psyllium Husk (Ispaghula) in Constipation and Diarrhea” by M.H. Mehmood et al., Digestive Diseases and Sciences, 11/17/10 ● “Prevention of Liver Cirrhosis by Silymarin” by S.N. Fatima Zaidi and T. Mahboob, Pakistan Journal of Pharmaceutical Sciences, 7/17 ● “Protective Effect of Peppermint and Parsley Leaves Oils Against Hepatotoxicity . . .” by A.F. Khalil et al., Annals of Agricultural Sciences, 2015 ● “Protective Effects of Silymarin Against Acetaminophen-Induced Hepatotoxicity and Nephrotoxicity in Mice” by N.E. Bektur et al., Toxicology & Industrial Health, 2016 ● “A Review on Hepatoprotective and Immunomodulatory Herbal Plants” by U. Ilyas et al., Phcog Rev, 2016
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7/20/17 9:52 AM
diet & exercise tips for a toned body To athletes, food is fuel—the stuﬀ victories are made of. But which foods fuel victory and which weigh you down? Which foods keep hunger at bay even as you burn calories racing toward a ﬁnish line? Susanna Holt, PhD, and researchers at the University of Sydney believe they found the answer to what makes people feel full after eating and published the results in “A Satiety Index of Common Foods.” Foods with higher amounts of proteins and dietary fiber seem to improve satiety, their study showed.
The fullness factor
They’re yummy and they may satisfy your sweet tooth, but foods containing large amounts of sugar and simple carbs have what scientists deem a low “fullness factor.” This means you’ve eaten, but you don’t feel satisfied or satisfied for very long. In other words, you’re still hungry. You need protein, fiber, and the right kind of carbohydrates to beat that syndrome. Try the following foods to increase satiety. Filling fruits and veggies include watermelon, grapefruit, carrots, apples, oranges, and grapes. Bean sprouts, those humble little curlicues you’ve been tossing on your salads for years, are rich in a healthy balance of proteins and carbohydrates with zero fat. Choose organic produce whenever possible to reduce your body’s toxin load.
That’s all well and good, but athletes need more to keep muscles toned. “Most athletes who are training 22
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or racing for more than three hours at a time are likely burning protein for fuel as well as carbohydrates. So it’s important to restore protein as well to help repair and rebuild new body proteins,” according to Erica Goldstein Thomas, a dietitian and nutritionist with the Mayo Clinic. She recommends a post-workout drink (consumed within two hours of an event) that contains both carbohydrates and protein to ensure optimal muscle growth and repair. Aim for about 20 to 25 grams of protein. Some athletes rely on protein powder mixes, such as whey or pea proteins, to provide proper nutrition. Chocolate milk also does the trick nicely with the right balance of protein and healthy carbs, says Thomas. Women who drank milk after lifting weights gained more muscle and lost more fat than those who drank energy drinks, researchers found. Broiled fish, roasted chicken, eggs, and lentils also restore protein and rank high on the Satiety Index.
One word: vitamins
Proteins and fibers are important in staving off hunger but other nutrients, such as vitamins, also help you maintain a toned body. The following antioxidant vitamins help fight the oxidative stress that occurs when you exercise, helping your muscles recover post-workout. Vitamin C supports healthy blood vessels, which deliver oxygen to your muscles. It also supports the body’s production of collagen, a material used to build muscle. The National Institutes of Health recommends about 75 milligrams (mg) of vitamin C daily; you can get that from a medium orange or a cup of strawberries. Other good vitamin C sources are leafy greens and tomatoes. Vitamin E, an antioxidant you can get by tossing back a handful of almonds or seeds right after your workout, helps cell membrane recovery. The sooner your muscles recover, the sooner they can grow. Both vitamins are readily available in supplement form.
strength. And it isn’t just about lifting weights. It can also mean using your own body mass as a load during exercise. Good examples are squats, push-ups, yoga, and Pilates. Pilates, Joseph Pilates’s exercise method developed a century ago, “Provides the perfect combination of slow, methodical movements and resistance to help tone muscles,” according to Nanci Mora, founder of CORE Fitness in San Jose, CA. Contrary to most exercise regimens, Pilates doesn’t tear muscle so it doesn’t build muscle. Pilates gently stretches muscles. The result is a toned look from head to toe. The right combination of foods, nutrients, and fitness routines to keep you fit—and full—is out there. Start with these tips and finetune the mix to suit your body perfectly. —Dave Clarke
Join the resistance
Resistance training boosts muscular
“Body Composition and Strength Changes in Women with Milk and Resistance Exercise” by A.R. Josse et al., Medicine & Science in Sports & Exercise, 2010 ● “Feeding Recovery for Endurance Athletes” by Cynthia Weiss, Mayo Clinic News Network, http://newsnetwork.mayoclinic.org ● “Older and Stronger: Progressive Resistance Training Can Build Muscle, Increase Strength as We Age,” University of Michigan Health System, www.ScienceDaily.com, 4/2/11 ● Personal communication: Nanci Mora, 7/17 ● “Vitamin C,” National Institutes of Health, https://ods.od.nih.gov
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lycopene the power of red
When it comes to fruit and vegetables, most of us would agree that brighter, more vibrant color is better. But colorful produce is not just a feast for the eyes. Carotenoids, the pigments that help create the rainbow of hues, may also be the source of some of the most potent health benefits of fruit and vegetables. Lycopene is one of more than 700 nutrients considered carotenoids, and is found in red fruit and vegetables such as pink grapefruit, red grapes, tomatoes, and watermelon. Tomatoes are the most concentrated food source of lycopene, and they are the main source of lycopene in the American diet. As with other carotenoids, lycopene is fat soluble, which means it combines or dissolves in fat. Processed tomato products, such as tomato paste and tomato sauce, are more bioavailable than raw tomatoes. Lycopene is also available as a dietary supplement. To learn more about this powerful pigment, read on. September 2017
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Prostate cancer claims the lives of more than 27,000 American men annually and is the most common type of cancer in men around the world. Research suggests that lycopene may offer some protection against the development of prostate cancer. A study from the University of Illinois at Urbana-Champaign performed a systematic review of 66 population-based studies spanning more than two decades and found that there was a positive correlation between higher levels of tomato consumption and reduced incidence of prostate cancer. Those who ate the most tomatoes had a 10 percent reduced risk, compared to those who consumed the least. One clinical trial found that men with prostate cancer that was not spreading had smaller tumors after supplementing with lycopene for three weeks than those who did not take the supplement. Researchers speculate there may be a relationship between androgen (male hormone) and cancer cell growth, and that lycopene in some way inhibits cancer cells from using androgen, thus slowing cancer cell proliferation. It’s possible that lycopene may be a useful complement to standard cancer drugs in stopping the spread of prostate cancer cells. Benign prostatic hyperplasia (BPH) is a noncancerous swelling of the prostate gland. One study of men with BPH found that the group receiving 15 milligrams (mg) of lycopene daily for six months experienced no further enlargement of the prostate, whereas growth was observed in the group that received a placebo. Lycopene may also lower the risk of kidney cancer in postmenopausal women. A study of more than 96,000 women found that higher intake of lycopene was associated with a 39 percent lower risk of renal cell carcinoma compared to women with low intake.
Growing evidence suggests that lycopene may boost cardiovascular health. The majority of human intervention studies conducted between 1998 and 2010 found a beneficial connection between lycopene and cardiovascular risk markers. While only about a quarter of these studies examined conventional markers of cardiovascular disease—blood pressure, C-reactive protein, and cholesterol—recent research suggests that there may be novel biomarkers for cardiovascular risk, including HDL function, that may benefit from lycopene intervention. A daily supplement of 15 mg of lycopene for eight weeks has been shown to reduce systolic blood pressure and levels of high-sensitivity C-reactive protein (hsCRP), a marker of inflammation that has been linked to cardiovascular events. CRP levels were 57 percent lower in the group taking the highest amount of lycopene (15 mg) compared to the group taking a lower dose (6 mg) and the placebo group, both of which experienced no significant reductions. High serum concentrations of carotenoids, including lycopene, may offer protection against early atherosclerosis. A 12-year study of more than 1,000 middle-aged men found that those in the highest quartile of serum lycopene concentration had a 55 percent lower risk of having any type of stroke than those in the lowest quartile. The researchers suspect that lycopene may reduce inflammation and cholesterol levels, as well as prevent blood from clotting, which may help lower the risk of ischemic strokes (those caused by clots blocking blood flow to the brain). —Kelli Ann Wilson
“Cardiovascular Benefits of Lycopene: Fantasy or Reality?” by F. Thies et al., Proceedings of the Nutrition Society, 9/9/16 l “In-Depth Report: Carotenoids,” The New York Times, 1/31/2013 l “Lycopene May Ward off Kidney Cancer in Older Women,” Wayne State University, 3/12/15 l “Lycopene-Rich Tomatoes Linked to Lower Stroke Risk” by Heidi Godman, http://health.Harvard.edu, 10/10/12 l “More Support for Lycopene’s Prostate Benefits” by Stephen Daniells, 1/9/08; “Study Unlocks Lycopene’s Heart Health Benefits” by Stephen Daniells, 1/28/11, www.NutraIngredients-USA.com l “Prostate Cancer, Nutrition, and Dietary Supplements . . . ,” National Cancer Institute, www.Cancer.gov, 6/9/17 l “Tomatoes, Other Foods Containing Lycopene May Protect Against Prostate Cancer, Study Finds,” American Institute for Cancer Research (AICR), www.aicr.org, 11/15/16
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7/26/17 1:30 PM
Protect Against Breast Cancer
Protect against breast cancer by stocking up on key foods, oils, and supplements. Visit the link below for a list.
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body into balance
the therapeutic power of aromatherapy Throughout history, humans have extracted essential oils from grasses, seeds, flower petals, buds, bark, wood, stems, leaves, and roots. These natural scents have benefited humankind in numerous ways—soothing minds, lifting spirits, and healing bodies. Essential oils can penetrate to the layer of the skin where new cells form. They can reduce the incidence of bacterial and fungal infections. Their scents can uplift and balance one’s mental and emotional state, and they offer relief from fatigue, insomnia, and stress.
Here are some common essential oils and their benefits: n
bacteria, fungi, and toxins on the skin; helps all complexion types; improves wound healing and eczema; lifts mood and eases emotional oversensitivity, stress, and insomnia. n
A number of aromatherapists are opting for organic varieties because these are believed to be more therapeutically active than nonorganic ones. Organic essential oils are produced using agricultural methods that are much kinder to our planet. The oils are obtained from plants grown without the use of toxic and persistent pesticides, synthetic fertilizers, or GMOs. Organic essential oils are distilled from plants grown under the USDA National Organic Program standard of organic farming.
Beyond the essentials
Geranium: Helps smooth wrinkles; benefits both oily and dry skin types; uplifting; eases anxiety; balances mind and body. Lavender: Lifts mood; has anti-inflammatory properties; helps heal scars and stretch marks; eases nervousness, irritability, and insomnia.
Lemongrass: Reduces hair’s oiliness, acne, and skin infections; has deodorant properties; sedating and soothing; eases stress and nervous exhaustion.
Tea tree: Antifungal and antibacterial; helps heal acne and wounds.
n “Aromatherapy Carrier Oils: Which Ones Should You Choose?” www.your-aromatherapy-guide.com, 2011 l Aromatherapy: A Complete Guide to the Healing Art, 2nd ed., by Kathi Keville and Mindy Green ($19.95, Crossing Press, 2009) l Aromatherapy for Life Empowerment by David Schiller and Carol Schiller ($19.95, Basic Health, 2011)
Eucalyptus: Antiseptic for wounds and insect bites; enhances skin repair; reduces skin inflammation and itching; scent increases energy and can relieve headache, shock, and stress.
Since they’re highly volatile, essential oils evaporate when exposed to air. But when combined with carrier oils, they can be applied to the skin and hair, or used for massage. And since essential oils are very concentrated, some individuals can have reactions to them if they’re applied directly to the skin. To prevent this, a carrier oil is used to “carry” the benefits directly into the skin. Carrier oils are made from vegetables, fruits, nuts, and seeds. Pressed from the fatty portions of plants, they do not evaporate the way essential oils do, nor do they have as strong an aroma. They do, however, offer many therapeutic benefits of their own. Rich in vitamins, minerals, and essential fatty acids, they can help improve the health and softness of the skin. — Lisa Fabian
Chamomile: Inhibits activity of
Ylang-ylang: Balances oil production for all skin and hair types; relaxing; can help relieve fatigue.
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