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O C TOB ER 2017

for LIFE

herbal healers



Our top picks for



page 12



Immunity Boosters Strengthen Bones Save Your Skin

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PMS relief

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Creamy, Delicious & Oh So Nutritious!

Organic Grass Fed Whey is a delicious way to boost your protein intake by adding to shakes, smoothies or baked goods—the options are endless!

Available in five delicious organic flavors: Vanilla, Chocolate Cacao, Chocolate Peanut Butter, Strawberry and Lightly Sweet with no Stevia.

Pasture-Raised, Grass-Fed Cows • No Hormones (rBGHT and rBST free)

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Defy aging and let your natural beauty shine.

Think thin hair, weak, brittle nails, and less-than-supple skin are inevitable? Think again. These tell-tale signs of aging may be associated with a mineral deficiency. FloraSil is the ultimate, plant-based mineral makeover. The silica in FloraSil helps reverse some of the effects of aging by rejuvenating collagen and providing valuable nutrients your body is thirsting for.* Long hair, fewer wrinkles, and strong nails? They’re all within your reach. Say “goodbye” to the effects of time, and say “hello” to FloraSil. *THIS STATEMENT HAS NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE.

Gluten-Free i non-gmo i vegan i #BEFLORAHEALTHY i @florahealthy i florahealth.com

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October 2017 vol.13 no. 10

15 12





kids’ health awards Our top picks for supplements, skin care, and more!

9 departments 6 From the Editor’s Desk 8 Health Pulse

Ginkgo may boost sports performance • Rhodiola helps with burnout • Fenugreek for menopause • More

15 Healthy Glow

Avoid dry skin as days get colder.

18 The Goods 21 In Focus

Breast cancer prevention strategies.

24 Sports Nutrition Build muscle, naturally.

26 Herbal Healing

Natural remedies for PMS.

29 Supplement Spotlight

Give your immune system a boost.

30 Everyday Remedies

Strengthen bones with herbs and more.

Cover: Chamomile

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


@RemediesRecipes October 2017

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from the editor ’s desk

remedies for LIFE

Kids’ health One day when my sons were still preteens, one of them (I can’t remember which) said to me, “Dad, you know, you’re obsessed with my health!” The debate was over something like my decision that a third consecutive dinner of chicken nuggets wasn’t in his best interest. And that he needed to eat a handful of grape tomatoes and baby carrots before the discussion could continue. “And take that multivitamin too.” Just because I cared. But his general thesis was correct. We parents and other caregivers do all we can to keep our kids fit, happy, and well-nourished. It doesn’t usually cross into obsession, but it can dominate our thoughts at times. Even today, as my youngest bears down on age 30 half a continent away, I find myself hoping that he’s eating well, getting enough exercise, avoiding stress. I hope I’m still around to think about those things when the boys reach 60. Or 80. All of that is simply to introduce the 2017 remedies Kids’ Health Awards (page 12). We’ve selected bath products, dietary supplements, cold and flu treatments, and other products that can help keep your children in top shape. You’ll also find articles in this issue highlighting Breast Cancer Awareness Month (page 21), dealing with PMS (page 26), and many other concerns. As my son reminded me two decades ago, good health doesn’t have to border on obsession. But it’s great to have some help along the way.

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 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 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.

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.

Rich Wallace, contributing editor Products advertised or mentioned in this magazine may not be available in all locations. 6  remedies 

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EVERY NEEDS OMEGA-3s Powering the imaginations of kids everywhere.

†Based on SPINS Scan Data

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go-go-ginkgo Six weeks of supplementation with Ginkgo biloba may offer a boost in athletic performance. A small study of active young men showed greater improvements in maximal oxygen uptake (VO2 max) during cycling trials compared to participants who received a placebo. Those in the ginkgo group took 160 milligrams of the extract daily. In addition to the gains in aerobic performance, the ginkgo group saw greater improvements in antioxidant capacity and measures of cognition. The cycling tests were performed at the beginning of the study and one day after it ended. “Effects of Six-Week Ginkgo biloba Supplementation on Aerobic Performance, Blood/Pro-Antioxidant Balance, and Serum Brain-Derived Neurotrophic Factor in Physically Active Men” by E. Sadowska-Krepa et al., Nutrients, 2017

herb may handle burnout Few people seem immune to the symptoms of stress-related “burnout”— fatigue, lack of concentration, poor mood. Researchers set out to study the effects of Rhodiola rosea on burnout symptoms, knowing that the herb has been shown to have adaptogenic properties. They recruited 118 adults with burnout syndrome to take 400 milligrams of rhodiola extract per day for 12 weeks. Most symptoms were reduced during the course of the study, and some gains were seen after just one week. Participants reported improvements in “emotional exhaustion,” “lack of joy,” “loss of zest for life,” and “depersonalization,” as well as increases in sexual interest and functioning. “Burnt out? Rhodiola rosea Supplements May Help . . .” by Stephen Daniells, www.NutraIngredients-USA.com, 8/18/17 ● “Multicenter, Open-Label, Exploratory Clinical Trial with Rhodiola rosea Extract in Patients Suffering from Burnout Syndrome” by S. Kasper and A. Dienel, Neuropsychiatr Dis Treat, 3/22/17


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study: multis erase shortfalls

Taking a magnesium supplement may significantly lower blood pressure (BP) in people with prediabetes, insulin resistance, or other noncommunicable chronic diseases, according to new research. Results from 11 randomized controlled trials showed improvements in both systolic and diastolic BP. The studies included more than 500 participants and spanned one to six months. Doses ranged from 365 to 450 milligrams of magnesium per day. Magnesium is crucial for more than 300 functions in the human body, including blood-sugar management, BP, immunity, and bone strength.

“Frequent use of [multivitamin/mineral supplements] is effective in increasing micronutrient intakes” and “decreasing prevalence of most nutrient inadequacies” among US adults. Those are the conclusions of a comprehensive new study led by Tufts University nutritionist (and remedies editorial advisor) Jeffrey Blumberg, PhD. The study also determined that multis decrease the risk of deficiencies of vitamins B6, B12, C, and D. Taking a multi about 21 days out of each month “virtually eliminated inadequacies of the nutrients examined,” wrote the researchers, noting calcium, magnesium, and vitamin D as exceptions. “Adequate intake of micronutrients (vitamins and nutritionally-essential minerals) is required for nearly all metabolic, developmental, and growth processes, and for good health across the lifespan,” wrote the authors. They added that many Americans are deficient in various nutrients, including vitamins A, C, D, E, and choline, and minerals calcium, magnesium, iron (for certain groups), and potassium.

“The Effect of Magnesium Supplementation on Blood Pressure in Individuals with Insulin Resistance, Prediabetes, or Noncommunicable Chronic Diseases . . .” by D.T. Dibaba et al., Am J Clin Nutr, 7/19/17

“Impact of Frequency of Multi-vitamin/Multi-mineral Supplement Intake on Nutritional Adequacy and Nutrient Deficiencies in US Adults” by J.B. Blumberg et al., Nutrients, 8/9/17

magnesium may lower BP in prediabetes

fenugreek curbs menopause symptoms Women reported fewer symptoms of menopause during a new trial of fenugreek seed extract. Specifically, daytime hot flashes and night sweats were reduced. Participants received 300 milligrams of dehusked fenugreek seed extract twice per day during the 12-week study. The extract is considered a potential alternative to hormone therapy during menopause. The 115 women in the study were ages 40 to 65 and generally healthy. About half of the participants received a placebo as a control. “Efficacy of a Proprietary Trigonella foenum-graecum L. De-husked Seed Extract in Reducing Menopausal Symptoms . . .” by E. Steels et al., Phytother Res, 7/14/17

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omega 3s may ease ADHD

Children with attention deficit hyperactivity disorder (ADHD) tend to have lower blood levels of the omega-3 fatty acids EPA and DHA, according to a new analysis of studies. The researchers concluded that supplementation with these omega 3s “improves clinical symptoms and cognitive performances in children and adolescents with ADHD.” “Omega-3 Polyunsaturated Fatty Acids in Youths with Attention Deficit Hyperactivity Disorder (ADHD) . . .” by J. Chang et al., Neuropsychopharmacology, 7/25/17

did you know? Flaxseeds offer giant-sized nutrition in a tiny package. The nutty seeds are high in the omega-3 fatty acid ALA, fiber, and healthful compounds called lignans. They’ve been shown to benefit heart health, digestive health, and the immune system. The seeds should be ground before use to maximize their benefits (they are easy to find packaged in their ground form). They should be stored in the refrigerator. Add them to hot or cold cereal, yogurt, cottage cheese, salad dressings, baked food mixes, or smoothies. “The Facts on Flax,” https://MedlinePlus.gov, 6/9/17

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Allergy Sufferers

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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8/16/17 10:08 AM



Our picks for top KIDS’

HEALTH products


, 2017 Kids Health Awards

Autumn is a great time to be a kid. The weather is crisp and cool. Apples are ripening. Kids are back in school and going full speed with soccer games, dance classes, and loads of other activities. Parents know that all that fall busy-ness can increase the odds of missed meals, leading to nutritional deficits. And close contact with their peers inevitably exposes kids to cold and flu viruses. We have your kids covered. Check these kid-friendly products to help keep children in good health this season.


● American Health Probiotic Kidstiks blend easily into foods and drinks and are flavorless, so kids won’t even notice the healthful ingredients. Vegetarian and non-GMO.

● Protexin Bio-Kult Infantis has seven strains of probiotic bacteria plus omega-3 fatty acids and vitamin D3. Designed to boost immunity in infants, toddlers, and young kids. 12

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● Bluebonnet Super Earth Rainforest Animalz Probiotic Chewable Wafers deliver more than 1.5 billion probiotic micro-organisms in each serving.

● Dr. Formulated Baby ● Flora Children’s Organic Liquid from Probiotic helps boost Garden of Life provides healthful bacteria in seven strains of probiotics the digestive system. to help calm colic, gas, and The vegetarian capsules upset stomach. Organic include seven strains. and non-GMO. Designed for kids 5 to 15.




● Babo Botanicals Swim & Sport Shampoo & Wash hydrates and purifies the hair and scalp, and is formulated to remove chlorine after a dip in the pool.

● Now Foods Strawberry Splash XyliWhite Toothpaste has no fluoride or sodium laurel sulfate. The key ingredient is 25 percent xylitol.

● All Good Kid’s Sunscreen SPF30 is made specifically for children, relying on non-nano zinc oxide to prevent sunburn.

October 2017

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● Big Friends Chewable Multi-Vitamin & Minerals Jungle Berry from Natural Factors is made from whole-food concentrates and is free of sugar and gluten.

● Nordic Naturals Complete Omega Junior provides omega-3, -6, and -9 fatty acids for brain and eye health and overall well-being.

● Michael’s Naturopathic Programs Children’s Chewables Natural Multivitamin contains no sugar or gluten and is sweetened with xylitol.

● Twinlab Ocuguard Blutein Chewables Tablets offer nutrients known to shield against blue light and reduce eye strain.


● Nature’s Baby Organics Ah-Choo! Chest Rub is great for treating sniffles and congestion. It won’t stain cotton clothing.

● Redd Remedies ● Nature’s Answer Children’s Sinus Sambucus Kid’s Formula Support is designed to Natural Cherry Flavor boost kids’ immune, includes black elderberry, respiratory, and echinacea and astragalus for digestive systems. daily maintenance. Vegan and gluten free.

● Similasan Kids Cold & Mucus Relief Syrup stimulates the body’s natural defenses with echinacea and zinc.


● Xlear Cough Drops soothe sore throats and stifle coughs. Kids will like the green apple flavor. Sweetened with xylitol.

● Terry Naturally Calm Kids promotes focus, concentration, and attentiveness in children ages 4 and older.

● Natural Vitality Kids Calm ● Nelson Rescue Remedy Multi has a fizzy-berry flavor Kids Dropper contains and offers magnesium and Dr. Edward Bach’s other key ingredients to original five-flower support calm as well as brain blend for stress in a development, energy, mood, kid-safe formula. and healthy bones and teeth. October 2017

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healthy glow

weatherproof your skin keep skin soft and smooth as the seasons change The skin takes a lot of abuse during the cooler months, when air moisture levels drop dramatically. The lack of humidity can leave the skin dry, chapped, and cracked. Here are some ways to keep your skin soft and supple, no matter the weather. Hydration is key

It’s easy to forget about the importance of hydration during the winter when it’s not as obvious that your body is thirsty. Remember, a cup of herbal tea also counts toward your daily water quota!

Keep lips kissable

The lips can’t make moisture to protect themselves against the sun, wind, and cold because they don’t have oil-producing glands or melanin—the pigment that shields skin from the sun. Natural, unscented lip balms are your best choice for soothing chapped lips. Look for products that contain skin-friendly oils like shea butter, cocoa butter, beeswax, coconut oil, calendula, and aloe.

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Stay smooth with collagen

Collagen is a key component of the skin’s structure, responsible for keeping it firm and elastic. As we age, our bodies 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. Researchers concluded that collagen supplements helped to increase collagen production. In a large, double-blind, placebo-controlled study, women who took a daily dose of 2.5 grams of hydrolyzed collagen experienced a 20 percent reduction in crow’s feet after eight weeks. Another outcome of the supplementation was that the women’s own production of procollagen—the precursor to collagen—increased by 65 percent.

Soften the surface

Shop smart

Look for creams and gels that contain vitamins C and B3 to exfoliate, hydrate, and renew dry skin.

Collagen supplements can produce results, but—as indicated by these studies—their benefits take time to kick in. Exfoliation may provide faster relief. Chemical exfoliation uses natural alpha hydroxy acids (AHA) found in milk, citrus fruits, and sugar cane 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 are now outlawed in the United States. In 2015 President Obama signed a bipartisan bill, intended to protect the nation’s waterways from contamination, which prohibits the manufacture, sale, and distribution of products containing microbeads. —Kelli Ann Wilson

“Daily Consumption of the Collagen Supplement Pure Gold Collagen Reduces Visible Signs of Aging” by M. Borumand and S. Sibilla, 10/14; “Ingestion of BioCell Collagen, a Novel Hydrolyzed Chicken Sternal Cartilage . . .,” by S.R. Schwartz and J. Park, 7/27/12, Clin Interv Aging ● “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 on Human Skin Physiology . . .” by E. Proksch et al., 8/14/13, Skin Pharmacol Physiol


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Ancient, natural superfood


Wild chaga is “King of all herbs” and a “Gift from God,” because it’s the most powerful adaptogen known. Siberian tribes first discovered it, finding that this superfood improves overall health, fights stress, and prevents disease. That’s also what Fred Hatfield, Dr. Squat, discovered when he broke the world power lifting record, squatting five times his weight. His secret was wild chaga, which gave him unimaginable strength. It can give you strength too, for whatever you need. Use wild chaga as your preferred superfood for everyday needs to: • • • • • • •

increase daily strength and energy* improve overall digestion* improve overall skin health* support cardiovascular health* support a healthy blood sugar mechanism* reduce sensitivity to stress* improve support for a healthy immune response*

NAHS is the original wild chaga company; do not accept cheap imitations made from artificially grown chaga.

13900 W. Polo Trail Drive Lake Forest, IL 60045 1-800-243-5242 1-847-473-4700


*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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NOW Krill & CoQ10 Softgels from NOW Foods combine two of today’s most prominent and effective nutrients to provide superior cardiovascular health in one convenient supplement. 888-669-3663 www.NOWfoods.com

Flora Women’s Care Probiotic was specifically formulated to support both vaginal and intestinal health— gluten free, non-GMO strains, and no refrigeration required.

Ridgecrest Herbals’ ClearLungs Immune combines the synergistic blend of Chinese herbs from the award-winning ClearLungs Classic with herbs to support healthy immune function. www.RCherbals.com

Dr. Formulated Baby Organic Liquid from Garden of Life is the first certified USDA organic and Non-GMO Project verified probiotic for infants, to help with colic, gas, and upset stomach.

888-436-6697 www.FloraHealth.com


Kids everywhere love Nordic Naturals’ strawberry-flavored Children’s DHA, made exclusively from gold standard Arctic cod liver oil, and rich in the omega-3 DHA, which is essential for brain function.

Get the benefits of Bone Broth and Turmeric in a convenient mix from Ancient Nutrition that delivers protein, organic turmeric, collagen type II, glucosamine, chondroitin, and more in each serving.



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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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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© Rod Luey - Fotolia.com

When it comes to Healthy Digestion… Benefit from some Extra Help. *

Pass the Papaya! When your favorite foods leave your digestive tract feeling like it has one too many twists in it, smooth out the road with Chewable Papaya Enzyme from American Health.® * Papaya Enzyme naturally aids in the breakdown of food into the component nutrients our bodies need, whether it’s protein for muscles, fat for fuel, or carbohydrates for energy.* So go ahead and give your digestion some well-deserved help from the perfect “after meal” supplement® ... 100% Natural Papaya Enzyme from American Health!* Available at health, natural food and vitamin specialty stores.

* 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. ©2017 American Health, Inc.

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in focus

brushing back breast cancer Looking upward, Cancer is a medium-sized constellation just west of the starry-eyed twins, Gemini, and east of Leo, the lion. Cancer is sometimes known as the “dark sign.”

Looking inward, cancer is a blight on life itself. One of its darkest iterations is breast cancer. Genetics plays a role in who gets cancer and who escapes it, but research shows that we can be proactive and significantly mitigate the risk through diet and exercise.

Eat this, drink that

Researchers from the Department of Internal Medicine at the University of Kansas Medical Center studied the effects of flaxseed consumption on slowing or stopping the progression of breast cancer cells. The scientists looked at flaxseed lignans, specifically the compound secoisolariciresinol diglucoside (SDG). Not only did SDG stop the spread of the cancer cells, but it also seemed to reverse or repair the biomarkers that prompted the disease to begin with. How much flaxseed? Less than 50 grams (5 tablespoons) per day, according to Katherine Zeratsky, a registered dietitian with the Mayo Clinic. Ground flaxseed is digested more easily than whole seeds. You might add a tablespoon to your breakfast cereal (hot or cold) or yogurt, or you might put a teaspoonful in your mustard or mayonnaise next time you’re making a sandwich. Bake some into your favorite October 2017

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muffin or cookie recipe to amp up the healthy in your treats! Taking epigallocatechin gallate (EGCG), a polyphenol found in green tea, is another way to keep cancer at bay. A 2017 study determined that EGCG “can prevent and inhibit breast tumorigenesis . . . and is cytotoxic toward breast cancer cells.” In other words, EGCG stops breast cancer cells from forming in the first place and, if it does come across some, it’s going to work to kill them.

Double down on vitamin D

Scientists working for the National Institutes of Health took a look at the long-term (five years) effects of maintaining proper levels of vitamin D (found in plenty of fortified grocery items or naturally in mushrooms, egg yolks, salmon, tuna, and beef liver, and produced naturally by your body in sunshine) and breast cancer. The July 2017 report showed that for women with the highest blood serum vitamin D levels, breast cancer hazards were reduced by 21 percent compared to women with the lowest levels. If that isn’t enough inducement to keep some dairy products close by, an August 2017 study showed that vitamin D works with omega-3 fatty acids to increase the death rate of breast cancer cells. Researchers have found that having low levels of docosahexaenoic acid (DHA) can increase cancer risk and progression of the disease. The study showed that the polyunsaturated fats in omega 3s from fish oil can elevate DHA levels and hasten the response of certain anticancer therapies while simultaneously lessening harmful side effects that such treatments can prompt. —Dave Clarke

“Effects of Flaxseed Lignan Secoisolariciresinol Diglucoside on Preneoplastic Biomarkers of Cancer Progression . . . ” by D.M. Delman et al., Nutr Cancer, 5/26/15 ● “Epigallocatechin Gallate Inhibits the Growth of MDA-MB-231 Breast Cancer Cells . . . ” by O. Hong et al., Oncol Lett, 7/14/17 ● “Nutrition and Healthy Eating” by Katherine Zeratsky, www.MayoClinic. com, 12/13/15 ● “The Role of Docosahexaenoic Acid (DHA) in the Control of Obesity and Metabolic Derangements in Breast Cancer” by A. Molfino et al., Int J Sci, 4/16 ● “Vitamin D Enhances Omega-3 Polyunsaturated Fatty Acids-Induced Apoptosis in Breast Cancer Cells” by J. Yang et al., Cell Biol Int, 8/17 ● “Serum Vitamin D and Risk of Breast Cancer Within Five Years” by K.M. O’Brien et al., Environ Health Perspect, 7/6/17

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sports nutrition

staying strong protein options with real results

For decades, the standard muscle-building mantra was simple: Lift weights, then eat a steak. The resistance exercise broke down your muscle fibers, and the protein helped build them back better than before. That idea is basically accurate, but there’s much more to it than that. Nutrients such as amino acids, vitamins, and minerals play crucial roles in muscle growth and maintenance. And other protein sources—including plant-based formulas—may be more effective (and preferable) than red meat.

Whey-ing In

Whey protein has been the go-to protein source of late, with good reason. Derived from milk, whey protein contains all nine essential amino acids and is considered a complete protein. It can increase lean muscle growth, boost muscle recovery, and help reduce body weight and fat, especially when used in combination with resistance training. Recent research found whey to be a useful supplement for retaining muscle mass during weight loss. Overweight participants took about 27 grams (g) of whey or soy while maintaining a restricted-calorie diet for two weeks. The whey group had a greater increase in muscle protein synthesis, which helped them retain more muscle.

Veggie Power

Another recent study highlights a vegetarian option that may be just as effective as whey protein for muscle growth. Pea protein matched whey for gains in muscle thickness and strength in a group of males ages 18 to 35. The men took 25 g of whey or pea protein twice per day for 12 weeks while undergoing bicep-muscle training. Pea protein is an excellent source of several amino acids—including lysine and arginine—which are vital for muscle development. 24

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Covering the Bases

Also consider magnesium for muscle building and recovery. Deficiency of this mineral is known to negatively affect physical performance. A recent study showed strength gains in women who took 300 milligrams of magnesium oxide a day for 12 weeks while taking part in a fitness program. Vitamin D works hand-in-hand with protein to improve muscle strength. In fact, recent research demonstrated the synergistic effects of D, protein, calcium, and inorganic phosphate on bone and skeletal muscle integrity. The authors wrote that combining the four nutrients with exercise “decreases the likelihood of bone and muscle degeneration-related injury in older adults.” —Rich Wallace “Effect of Oral Magnesium Supplementation on Physical Performance in Healthy Elderly Women . . .” by N. Veronese et al., Am J Clin Nutr, 9/14 ● “Effects of Whey Protein and Resistance Exercise on Body Composition . . .” by P.E. Miller, Journal of the American College of Nutrition, 4/14/14 ● “Pea Proteins Oral Supplementation Promotes Muscle Thickness Gains During Resistance Training . . .” by N. Babault et al., Journal of the International Society of Sports Nutrition, 2015 ● “Pea Protein Supplements Match Whey for Muscle Thickness Gains . . .” by Stephen Daniells, www.NutraIngredients-USA.com. 1/26/15 ● “The Role of Dairy in Maintaining Adult Bone and Skeletal Muscle Health,” www.AlphaGalileo.org, 7/28/14 ● “Whey Protein Supplementation Preserves Postprandial Myofibrillar Protein Synthesis During Short-term Energy Restriction . . .” by A.J. Hector et al., J Nutr, 2/1/15

October 2017

8/31/17 9:10 AM

Natural, Effective, and Dentist Recommended Spry Toothpaste, Oral Rinse, and Gum are specially formulated, with xylitol, to work together for all day protection to brighten your smile. #sprysmile

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herbal healing


(Please Make it Stop!) PMS is one of those initialisms that’s made its way into daily conversation. It’s not surprising: Most women experience at least one symptom of premenstrual syndrome (PMS) starting after ovulation and approximately 14 days before menstruation begins.


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Physical symptoms of PMS result from changes in prostaglandin levels and include abdominal bloating, breast tenderness, headache, swelling, sleep problems, and painful menstruation (dysmenorrhea). Mood changes that can trigger social withdrawal occur because of alterations in neurotransmitter levels and include anger, anxiety, depression, and irritability. Women may also notice increased appetite and calorie intake, as well as cravings for high-fat, deep-fried foods, fast foods, sugary drinks, and alcohol. Although PMS can occur from the onset of menstruation in the teen years, it’s frequently after age 30 that women seek guidance from a health practitioner after experiencing symptoms for several years. Severity of symptoms ranges from mild discomfort for most women to an intensity that disrupts quality of life for about 5 percent of women. Stock up on some of these tried-andtested remedies for relief.

Vitex (Vitex agnus castus L.)

Also known as chasteberry and monk’s pepper, vitex has traditionally been used for gynecological conditions, including irregular menstrual cycles. New research shows that a standardized dosage of 20 milligrams (mg) daily helps alleviate PMS symptoms including mood fluctuations and irritability, as well as breast discomfort, headache, and bloating.


Add PMS relief to the long list of health benefits attributed to the principal terpenoid in turmeric. Anti-inflammatory, antioxidant, antimicrobial, and anticarcinogenic curcumin also reduces prostaglandin formation by inhibiting the cyclooxygenase-2 (COX-2) enzyme



and supports mood by modulating serotonin and dopamine neurotransmitters. Women who took 100 mg of curcumin twice daily for ten days per month (seven days prior to and first three days of menstruation) experienced relief of mood and physical symptoms compared to a placebo group.

Valerian (Valeriana officinalis)

A double-blind, placebo-controlled 2016 study found that women who took valerian root extract for the last seven days of their menstrual cycle reported significant improvement in PMS symptoms, including falling asleep and staying asleep, anxiety, and dysmenorrhea. Researchers suggest that valerian may help to reduce cramping by inhibiting release of the prostaglandins that increase smooth muscle contraction in the uterus.

Essential oils

Painful menstruation occurs partly as a result of excess prostaglandins that stimulate or amplify uterine contractions. Essential oils of lime, rosemary, and ginger contain compounds that inhibit the production of prostaglandins. Fortify your menstrual pain relief tool kit by incorporating these oils in massage ointments, or add them to your aromatherapy diffuser.

Omega-3 fatty acids

Imbalanced prostaglandins may result from inadequate intake of essential fats. In a double-blind, placebo-controlled trial, women who took 2 grams of omega 3s (DHA 12 percent and EPA 18 percent) daily for three consecutive months reported significant improvements in anxiety, concentration, and mood, as well as bloating, breast tenderness, and headache associated with PMS, compared to the placebo group. For best use of essential fats, be sure to provide important dietary coenzymes including vitamin C, B vitamins, and zinc. —Lisa Petty, MA, ROHP




“Curcumin Attenuates Severity of Premenstrual Syndrome Symptoms” by S. Khayat et al., 2015; “Evaluation of the Effect of Omega-3 Fatty Acids in the Treatment of Premenstrual Syndrome” by N. Sohrabi et al., 2012, Complementary Therapies in Medicine ● “Dose-Dependent Efficacy of the Vitex Agnus Castus extract Ze 440 in Patients Suffering from Premenstrual Syndrome” by R. Schellenberg et al., Phytomedicine, 2012 ● “The Effect of Valerian Root Extract on the Severity of Premenstrual Syndrome Symptoms” by Z.B. Moghadam, Journal of Traditional and Complementary Medicine, 2016 ● “Factors Associated with Premenstrual Syndrome: A Survey of New Female University Students” by S.H. Cheng et al., Kaohsiung Journal of Medical Sciences, 2015 ● “Herbal Treatments for Alleviating Premenstrual Symptoms” by G. Dante and F. Facchinetti, Journal of Psychosomatic Obstetrics & Gynecology, 2011 ● “Review: Medicinal Plants Used for Menstrual Disorders in Latin America, the Caribbean, SubSaharan Africa, South and Southeast Asia and Their Uterine Properties . . .” by T. van Andel et al., Journal of Ethnopharmacology, 2014

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supplement spotlight

immunity Rx keep autumn sniffles at bay

By understanding how different remedies benefit your immune system, you can more effectively choose the right one for the job. Elderberry

Viruses hijack your cells and reprogram them to make more viruses, which allows the illness to spread. Elderberry binds to cell receptor sites to block viruses. In a study of passengers on long, overseas flights, taking elderberry extract significantly reduced the duration and severity of colds compared to taking a placebo, cutting both by more than half.


This herb has many immune actions including mobilizing white blood cells to fight infections more aggressively. Echinacea does not work well as a preventive, but it can make you feel better more quickly if you take it at the first sign of a cold. Herbalists prefer high doses of the fresh plant tincture—ideally the root or a mix of the root with aerial parts—taken every waking hour or two from the first tickle of an infection until it passes. Echinacea extract numbs the tongue, doesn’t taste great, may cause a flare-up of autoimmune disease, and occasionally causes allergies in people who react to other daisy family plants. If it doesn’t appeal, try elderberry instead.

Medicinal mushrooms

Medicinal mushrooms like shiitake, reishi, maitake, and chaga contain complex starches called polysaccharides that create a healthy challenge to your immune system. Your immune response becomes stronger and more effective at dealing with pathogens, signaling improves, and trigger-happy immune cells (think allergies and autoimmune disease) simmer down and focus on what really matters. You can take these remedies daily as supplements or in food all season to bolster your immune system. Gently simmering them in hot water for tea or broth best extracts the polysaccharides.

Vitamin D

According to the National Health and Nutrition Examination Survey, 77 percent of Americans fell short of the lowest “normal” blood levels for vitamin D. Several studies link low vitamin D levels to an increased risk and severity of infectious disease, including the flu, respiratory ailments, and immunodeficiency for both children and adults. The evidence for improved outcomes with vitamin D supplementation is mixed but promising. The recommended daily intake for vitamin D supplements is 600 to 800 IU, preferably of the more bioavailable vitamin D3. —by Maria Noël Groves, RH (AHG)

consider this Flora’s Elderberry Crystals provide a burst of antioxidants and immune support when seasonal issues strike—just mix into your favorite beverage or smoothie.

Kid’s Kyo-Dophilus from Wakunaga of America is a tasty, vanilla-flavored chewable probiotic that supports a healthy immune system and promotes good intestinal function.

Oreganol P73 from North American Herb & Spice is the true wild oregano oil P73, a blend of edible species of wild oregano grown on natural, mineral-rich soil.

Mushroom Wisdom’s Maitake D-Fraction Pro 4X EZ Spray is a full-strength, easy-to-use, fastacting spray, grounded in immunesupport research.

Alchemy of Herbs by Rosalee de la Foret ($24.99, Hay House, 2017) ● “Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers . . .” by E. Tiralongo et al., Nutrients, 3/24/16 ● “How Much Vitamin D Do I Need to Take?” Vitamin D Council, www.VitaminDCouncil.org, 2017 ● “Inhibitory Activity of a Standardized Elderberry Liquid Extract Against Clinically-Relevant Human Respiratory Bacterial Pathogens and Influenza A and B Viruses” by C. Karwitz et al., BMC Complement Altern Med, 2/25/11 ● “Vitamin D and Influenza” by M.E. Sundaram and L.A. Coleman, Adv Nutr, 8/12

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

weak bones

What is it? Osteopenia, or weak bones, is low bone density that can lead to fractures. What causes it? This occurs when the body loses more bone than it makes—particularly when estrogen levels drop in women after menopause.

Homeopathy: Calcarea carbonica, Calcarea

fluorica, Calcarea phosphorica, Natrum muriaticum, Phosphorus, and Silicea.

Supplements: Calcium, carotenoids, omega-3 fatty acids, melatonin, zinc, and vitamins C, D, and K.

Lifestyle: Walk or run at least 30 minutes per day,

most days; avoid smoking and drinking too much alcohol.

Food: Avocados, bananas, broccoli, cheese, cauliflower, fatty fish, whole grains, leafy greens, low-fat milk, nuts, oatmeal, peanut butter, potatoes, and spinach.

Herbal Therapy: Black cohosh, horsetail, oat


“Osteoporosis,” University of Maryland Medical Center, www.umm.edu, 3/24/15 l “Osteopenia: When You Have Weak Bones, but Not Osteoporosis,” Harvard Health Publications, www.Health.Harvard.edu l “Homeopathy for Prevention and Treatment of Osteoporosis,” www.HomeopathyToday.net

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Life happens.

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!


Effective. Convenient. Kyo-Dophilus. Call 1-800-421-2998 for a FREE SAMPLE or email info@wakunaga.com

Wakunaga of America Co., Ltd., Mission Viejo, CA 92691 (800) 421-2998 www.kyolic.com

*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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8/23/17 8:03 AM

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