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COMPLIMENTS OF
AMAZING
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EAT
DRINK
DETOX
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THINK
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content spring 2015
32
features
42
48
54
63
71
THE LATEST IN
LONGEVITY
New research shows how
certain diet and lifestyle
choices can slow down your
biological clock.
ULTIMATE EYE
HEALTH GUIDE
Help protect your vision for
years to come with these
key supplements.
THE ULTIMATE DIET
Best-selling author and
motivational speaker Louise
Hay reveals secrets for
achieving glowing health
and a healthy weight.
HEALTHY FATS
From fish oil to flax, simple
answers to tricky questions
about fats.
THE KEYTONE CURE?
A high-fat diet shows promise
in the fight against cancer.
6 amazing wellness | SPRING 2015
13
departments
13 AMAZING NEWS
All about ginseng; a supplement that
can lower blood pressure; a new
benefit of black cohosh is discovered
and more.
26 REMEDY 411
Sore Subject
Three ways to help prevent and treat
carpal tunnel syndrome.
28 INSIDE SCOOP
Get Pro-Active
Improve your digestive health in as
little as 24 hours with probiotics.
32 NEED TO KNOW
The Prediabetes Prescription
Supplements and foods that can help
prevent prediabetes from progressing.
36 HEALTH Q & A:
The Real Truth About Gluten
Jonny Bowden, PHD, CNS, sheds some
light on all things gluten-free.
40 HERBAL HEALING
Oh, Baby!
How herbs can ease common
pregnancy woes.
78 NATURAL GLOW
Beauty Around the World
Get gorgeous with natural beauty
secrets from across the globe.
82 BEAUTY INSIDE & OUT
Natural Hair Fixes
Fight frizzies, dandruff, thinning hair
and other tress distress with these
all-natural solutions.
86 FIT & HEALTHY
Stay Strong
Why strength training after 50 may
be the real fountain of youth.
90 HEALTHY PET
Anti-Aging for Pets
These health and fitness tips for
dogs and cats promote a long and
happy life.
94 HEALING KITCHEN
The Detox-Style Diet
This clean way of eating is less drastic
that a traditional detox.
100 CHECK IT OUT!
See what’s hot in supplements
right now.
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WE ASKED OUR STAFF:
What’s your best natural beauty secret?
Editorial Director Nicole Brechka ... “I like to use a good cleanser to keep my skin clear. A favorite: Acure
Organics SuperFruit + Chlorella Growth Factor Facial Cleanser.”
Creative Director Rachel Joyosa
Editor Ann Nix ... “Coconut oil for everything—it makes a great cuticle oil, makeup remover,
and moisturizer.”
Contributing Art Director Rachel Pilvinsky ... “Shea butter.”
Associate Editor Elizabeth Fisher
Contributing Editor Vera Tweed ... “Getting enough sleep!”
Copy Editors James Naples, Jerry Shaver
Production Director Cynthia Lyons ... “The proper amount of sleep and lots of water.”
Production Manager Mark Stokes
BUSINESS & EDITORIAL OFFICES
HEALTHY LIVING GROUP
300 N. Continental Blvd., Ste. 650 El Segundo, CA 90245
Vice President, General Manager Kim Paulsen | [email protected]
Group Publisher Joanna Shaw | 303-995-9383
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Associate Publisher Bernadette Higgins | 561-362-3955
West Coast & Mountain Advertising Manager Cindy Schofield | 310-456-5997
National Retail Director Lisa Dodson | 800-443-4974 x 703
“Staying hydrated!”
Retail Development and Custom Marketing John Potter | 812-275-4975
Advertising Coordinator Mary Brahim | 310-356-2272 | [email protected]
Digital Advertising Operations Manager Ron Goldy | [email protected]
Chairman & CEO Efrem Zimbalist III
President & COO Andrew W. Clurman
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AMAZING
A
AMA
ZING WELLNESS
WELLNESS. V
Vol.
l 7, No.
N 2. P
Published
bli h d periodically
bli
i di ll by
b A
Active
ti Interest
I t
t Media,
M di
d Inc.
I 300 N.
N Continental
C ti t l Blvd.,
Bl d
Ste. 650, El Segundo, CA 90245; 310-356-4100; fax 310-356-4111. ©2015 Active Interest Media, Inc. All rights
reserved. The opinions expressed by the columnists and contributors to AMAZING WELLNESS are not necessarily
those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers
and advertising agencies assume liability for all advertising content and for any claims arising therefrom. Articles
appearing in AMAZING WELLNESS may not be reproduced in whole or in part without the express permission of
the publisher. The information in this magazine is provided to you for educational purposes under Section 5 of
the Dietary Supplement Health and Education Act of 1994 and is not intended as medical advice. To obtain more
in-depth information, contact your health care professional or other reliable resources.
editor’s note
LOVE YOURSELF
TO GREAT HEALTH
FOR DECADES, BEST-SELLING AUTHOR LOUISE HAY HAS HELPED
This “loving”
approach
transcends fads
and trends.
people tap into the power of thought to create the life of their
dreams and improve health and happiness. Her popular and
beloved books include You Can Heal Your Life, Heal Your Body, and
The Power Is Within You.
Now, Hay has teamed up with natural health and nutrition
experts Ahlea Khadro and Heather Dane to write Loving Yourself
to Great Health: Thoughts & Food—The Ultimate Diet. This book
outlines a way of eating that focuses on nutrient-rich foods
and listening to your own intuition and body cues in order to
supercharge energy, improve your mood, take your health to the
next level, and lose weight. This “loving” approach transcends
fads and trends in dieting to help you instinctively and almost
effortlessly maintain glowing health and reach your ideal weight.
Hays’s simple-yet-profound messages include “Eat things that
make your body feel good,” and “laughter is good for digestion.”
And making healthier choices may even help to improve other
aspects of your life as well, according to Hay. “If you start to shift
and change the food you eat, then it’s easier to grasp on to new,
positive thoughts and make better choices in your life,” she says.
Learn more about Louise Hay’s refreshing approach toward
food and health in “The Ultimate Diet” by Vera Tweed on p. 54.
Ann Nix
EDITOR
[email protected]
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10 amazing wellness | SPRING 2015
THE HEALTHY HEART
Visit amazingwellnessmag.com any time
throughout March and April to download
a free PDF of this booklet.
BE A GLOW GETTER.
Go beyond the cosmetic counter to have healthy, glowing
beauty from within. At NeoCell, we have always known
that healthy hair, skin, and nails on the inside equals natural
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†Based on 2014 NeoCell
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© 2015 NeoCell corp
IN A NEOCELL CLINICAL STUDY:
BY VERA TWEED
AMAZING NEWS
HOTIENT
ED
INGR ght
i
spotl
ginseng
WHAT IS IT?
An adaptogenic herb, meaning it helps to
balance the system, boosting energy when it
flags and calming the body in times of stress.
WHAT’S YOUR TYPE?
Asian and American Ginsengs
Both of these ginsengs are part of the same
botanical genus. Chinese and Korean (also
called Asian) ginsengs are both Panax
ginseng, and the geographical part of the
common name simply identifies where
the plant was grown. The American variety
is known as Panax quinquefolius.
While the two types of Panax aren’t
identical in a chemical sense, both contain
active ingredients known as ginsenosides,
which are believed to be chiefly responsible
for the herb’s medicinal effects. Any of the
Asian ginsengs may also be described as
“white” or “red.” These labels do not indicate
different types of plants, but describe different
preparations of ginseng root: peeled and
dried in the case of “white,” and unpeeled
and steamed in the case of “red.”
Siberian Ginseng
The Siberian variety of ginseng (Eleutherococcus senticosus) is a distinctly different plant
from the others. Years ago, it was dubbed a
form of ginseng by a Russian scientist who
mistakenly believed that this plant had the
same active constituents as ginseng. Despite
the faulty reasoning, the name stuck.
The chief active ingredients in Siberian
ginseng are eleutherosides. On some product
labels, the herb is called Siberian eleuthero,
or simply eleuthero, to avoid confusion.
Z
Z
Z
Z
Z
before the meal.
Among diabetics,
it worked equally
well when taken
at any point from
two hours before
eating to the start
of the meal.
Erectile dysfunction: Brazilian
researchers
found Korean
red ginseng to
be effective for
mild-to-moderate
erectile dysfunction in a group of
60 men.
Cancer-related
fatigue: Both
American and
Asian ginsengs
have been found to relieve fatigue
related to cancer treatment, and both
have been shown to improve the lives
of cancer patients.
Cold and flu prevention: Asian, American,
and Siberian ginsengs are all used to
enhance immunity.
Herpes: A study of 93 people found that
Siberian ginseng (eleuthero) helps fight
the herpes simplex 2 virus, which causes
genital herpes. Researchers found that
people infected with the virus who took
eleuthero had fewer outbreaks. And if an
outbreak occurred, it didn’t last as long.
Menopausal symptoms: Siberian ginseng
contains chemicals that act like estrogen,
and may improve health among postmenopausal women. Studies have found
that it may help to preserve bone, improve
cholesterol, and reduce age-related DNA
damage among older women.
DOSAGE GUIDELINES
Ginsengs are available in capsules, tinctures,
liquid elixirs, and teas, and may be combined
with other, complementary ingredients.
For health maintenance, the most common
dose for all types is 500 mg daily, or up to
1,000 mg. Choose a product that fits your
personal needs. If you are taking medications,
check for possible interactions with a health
practitioner who is trained in herbal medicine.
TOP HEALTH BENEFITS
Z Blood-sugar control: At the University of
Toronto, studies of healthy people and
type 2 diabetics found that American
ginseng reduced blood-sugar spikes after
eating sugar. Among healthy people, ginseng worked best when taken 40 minutes
Editors’ product picks
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SPRING 2015 | amazing wellness
13
AMAZING NEWS
take this simple fitness test
CAN YOU EASILY SIT ON THE FLOOR AND THEN GET UP, USING ONLY YOUR LEGS?
If so, you’re in great shape. If not, the more support you need, the less fit your body.
In a study spanning more than six years, with 2002 women and men between the
ages of 51 and 80, researchers in Brazil found that this simple test correlates with
lifespan:
Z Stand in your bare feet, wearing comfortable clothes.
Z Sit down on the floor.
Z Stand up.
Among study participants who needed the support of only one hand or one knee
for each movement, or none, risk of death was very low. But for each additional point
of support (an extra knee, side of the leg, hand, or forearm, for example) risk of death
increased by 21 percent. The test is also a good measure of overall fitness at any age,
which can always be improved with an exercise program that builds strength, flexibility,
coordination, and balance.
MAXIMUM VIBRANCE is nearly
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Greens
Prebiotics
Protein
Probiotics
Antioxidants
Adaptogens
Organic Vitamins
Digestive Enzymes
Organic Minerals
Fiber
Sea Vegetables
BCAA’s
Fruits
Immune Support
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Meal Replacement
*These statements have not been evaluated by the FDA. These products
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© Vibrant Health 2015 | www.vibranthealth.us
|
When stress takes hold
Find Your Serene
There’s more stress in our lives today than ever before. When we’re stressed, our
bodies unleash a cascade of over 500 biochemical events that left unchecked can
drain our energy, and make us unable to think clearly. The good news is that our
bodies also have calming chemistries that we can tap into.*
At Source Naturals®, we understand the science of stress so we created Serene
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When we’re serene, our thoughts become more clear and our minds more
focused. We’re able to accomplish more of what we want to in life. Find
your serene. Your body and mind will reward you.*
Visit SereneScience.com to learn more about stress and find the
serene that works for you.
S O U R C E
N AT U R A L S
*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.
®
© 201 Source Naturals, Inc.
AMAZING NEWS
Garlic Supplements
Lower Blood Pressure
For people with elevated blood pressure,
garlic supplements can help, according to a
review of 17 human trials published in the
Journal of Clinical Hypertension. In the studies,
people with high blood pressure took different
types of garlic supplements, including Aged
Garlic Extract. On average, systolic blood
pressure (the top number) dropped by 3.75
mmHg, and diastolic blood pressure by 3.39
mmHg. In addition, garlic reduced cholesterol
by 5.4 percent and triglycerides by 6.5 percent.
Such improvements contribute significantly
to better health.
B VITAMINS
REDUCE DDT DAMAGE TO PREGNANCY
DDT, a pesticide that impairs fertility and can contribute to
miscarriages, was banned in this country in 1972. But because it
remains in soil for decades, and some countries still use it, DDT
can still affect us through food grown in contaminated soils or
through imported foods. Now, a study of Chinese women
has found that getting adequate B vitamins can
reduce DDT damage, enhancing
fertility and viable pregnancies.
The study, published in
the American Journal of
Clinical Nutrition, found
that a deficiency in any
of the B vitamins,
and especially B12
and folic acid, posed
the greatest risk.
1,144–1,757 CALORIES
One typical large cheeseburger from
leading fast-food chains, with fries and
a regular cola, is all it takes to eat that
many calories, according to scientists
at the USDA Human Nutrition Research
Center on Aging at Tufts University.
For most adults, those calories make
up between 57 and 88 percent of their
daily required total, leaving little room
for other meals and snacks.
16 amazing wellness | SPRING 2015
what’s worse than sugar?
There’s been a long debate about whether high-fructose corn
syrup is worse than sugar, but a new study from the University of
Utah sheds some light. For male mice eating human-equivalent
amounts of the two sweeteners (relative to their size), both were
equally toxic. But among females, the corn sweetener impaired
fertility and shortened lifespan to much greater degrees than
table sugar or glucose alone.
80%
This is the percentage of doctors who
recommend dietary supplements to their
patients, according to a survey of 150
physicians and 914 patients for Accent
Health, a patient education media company. When patients tell their doctors
they want to take certain supplements,
94% of those doctors typically agree.
$12 billion
That’s how much money could be saved
in health-care costs by 2020 if all postmenopausal women in the United States
took calcium and vitamin D supplements,
according to a study by the Council for
Responsible Nutrition. Currently, only 29
percent of postmenopausal women over
the age of 55 take such supplements,
which help prevent osteoporosis, falls,
and fractures that reduce independence.
AMAZING NEWS
GINGER HELPS TYPE 2 DIABETICS
Ginger supplements can improve health for type 2 diabetics,
according to a study that tested 2 grams daily of a ginger
powder supplement against a placebo for 12 weeks. In a
group of 41 people with the disease, tests showed that ginger
improved chronic high blood-sugar levels and other health markers. The study, which was published in the Iranian Journal of
Pharmaceutical Research, concluded that ginger could help reduce
risk of diabetes complications.
LOSING WEIGHT? GET “WHEY” MORE MUSCLE
People who lose weight on a low-calorie diet can preserve more lean
muscle by consuming whey protein, rather than the equivalent amount of
soy protein or carbohydrate, according to a study by Canadian and British
researchers. Published in The Journal of Nutrition, the study tested the two
proteins during a 14-day weight-loss diet, among 40 overweight men and
women between the ages of 35 and 65. Preserving lean muscle makes it
easier to maintain a new, lower weight.
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remedy 411 natural solutions for common conditions
BY EMILY A. KANE, ND, LAC
SORE SUBJECT
Practical ways to prevent—and treat—carpal tunnel syndrome
THEY SAY AN OUNCE OF PREVENTION IS
worth a pound of cure. And if you’re in a
profession that demands repetitive wrist
movement (such as carpentry or typing),
there are a number of ways to reduce the
potential for carpal tunnel syndrome, a
condition characterized by inflammation
between the delicate structures of the wrist.
One reason the wrist is so flexible—it’s
the most versatile joint in the body—is
that it’s composed of eight carpal bones
that fit together like a jigsaw puzzle and
are bound by a series of ligaments and
tendons with various nerves coursing
through. When the structures of the
wrist become inflamed and swollen from
overuse, the swelling can cause pressure
on the nerves.
NUTRITIONAL THERAPIES
B vitamins can be very helpful in aiding
nerve healing. Whether you’re hoping to
prevent carpal tunnel syndrome or already
have it, consider taking 1,000–5,000 mcg
of B12 (I prefer the sublingual “dots”) and
50–200 mg of B6 daily for 6–12 weeks.
Also, to reduce the swelling, go easy on beef,
pork, and dairy for a few months because
these foods are high in arachidonic acid,
which promotes inflammation.
Additionally, eicosapentaenoic acid
(EPA) from fish oil is anti-inflammatory.
You can take 1,500–3,000 mg a day for
6–12 weeks.
Taking high-potency digestive enzymes
(1,000–2,000 mg daily of a high-CFU-count
bromelain, for example) or other proteolytic
(protein-digesting) enzymes once or twice
26 amazing wellness | SPRING 2015
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inside scoop in-the-know on the latest supplements
BY VERA TWEED
GET PRO-ACTIVE
Witness a dramatic turnaround in your digestive health
in as little as 24 hours with probiotic supplements
“THE DISRUPTION OF BOWEL FLORA IS
extremely common,” says William Davis,
MD, author of Wheat Belly Total Health.
Although no one has devised a way to
formally track its incidence, he estimates
that up to 85 percent of Americans may
be affected.
Bloating, gas, indigestion, constipation,
and diarrhea are common symptoms, but
an imbalance of beneficial and harmful
bacteria in our gut can also predispose
us to colds and flu, bacterial infections,
allergies, skin rashes, gum disease, weight
gain, and unhealthy levels of blood pressure,
cholesterol, and blood sugar.
When probiotics are used correctly, our
gut can regain balance, sometimes very
quickly. In the case of constipation, says
Davis, “it responds within 24 hours, dramatically, to a high-potency probiotic.”
HEY, YOU’VE GOT GUTS!
Our gut bacteria number in the trillions
and consist of many different species that
work together. While it’s well established
that antibiotics kill off beneficial bugs
as well as harmful ones (which is why
diarrhea can be a side effect), our diet and
lifestyle also disrupt gut microbes.
“We know that when humans turned to
grain, our bowel flora changed dramatically,”
probiotic benefits abound
Probiotics cut the rate of antibiotic-associated diarrhea by almost half, according to a review of 63 studies
published in the Journal of the American Medical Association. For constipation, one specific probiotic,
Bifidobacterium lactis, was especially effective, according to a review of studies published in the American
Journal of Clinical Nutrition.
Other studies have found that probiotics:
Z Reduce the incidence of colds and flu;
Z Increase weight loss in conjunction with a
calorie-reduced diet;
Z Relieve symptoms of irritable bowel syndrome;
28 amazing wellness | SPRING 2015
Z Lower cholesterol and blood pressure;
Z Improve gum health (with probiotic lozenges);
Z Increase the effectiveness of an antihistamine
for allergies.
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says Davis. Recent studies have also
found that artificial sweeteners, jet
lag, and shift work disturb the natural
balance of gut bacteria and upset blood
sugar in a way that can lead to obesity
and diabetes.
The problem doesn’t end there. “If you
remove some noxious stimulus, like an
antibiotic, or you take the grains out,” says
Davis, “you don’t fully repopulate all
the healthy species you need.”
In fact, he has found that when
people stop eating grains,
they may experience gas and
bloating, and he suspects that
this is because they lack healthy gut
microbes. The problem can be relieved
by taking high-potency probiotics.
Green bananas
contain prebiotics
that nourish
beneficial bacteria.
HOW TO USE PROBIOTICS
Depending on your needs, you can support
healthy gut bacteria in a variety of ways:
To correct an imbalance of gut bacteria:
Take a high-potency probiotic with 30–50
billion CFUs (colony-forming units) of a variety
of beneficial bacteria. Davis has found that
this amount relieves symptoms, for most
people, when taken for eight weeks.
Davis also recommends eating foods
that contain prebiotics, special types of
sugars or starches that nourish beneficial
bacteria. His favorites are raw potatoes and
green bananas, which are rich in certain
fibers but contain virtually no starch. Davis
recommends adding either one of these
(in the following amounts) to a smoothie
made in a high-powered blender, such as
a Vitamix, Blendtec, or NutriBullet:
Z ½ of a medium raw potato, peeled.
Avoid potatoes with green eyes.
Z ½ of an unripe banana. Green bananas
can be peeled, sliced, and frozen.
If you experience bloating, reduce
the amount of raw potato or green
banana. Other prebiotics, found
in some probiotic supplements, include
fructo-oligosaccharides (FOS), inulin,
and galacto-oligosaccharides (GOS).
(For more healthy-gut tips from Davis,
visit wheatbellyblog.com.)
For maintenance: Probiotic supplements
come in many forms, including pills,
powders, liquids, and chewable lozenges
or wafers, and many are formulated for
specific age groups. Some are refrigerated,
and others use special delivery systems
to protect cultures from harsh stomach
acid so that they can reach the intestines,
where they do their job. When probiotic
supplements also contain prebiotics, the
combination may be called “synbiotics.”
You can refrigerate all probiotics, even those
not requiring it—some experts maintain
that keeping all probiotics in the refrigerator
helps to keep them fresh longer.
Food sources: Fermented foods and
beverages, including yogurt or kefir with
live cultures, sauerkraut, kimchi, miso
(a fermented soy bean paste), and tempeh,
naturally contain probiotics. Probiotics
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30 amazing wellness | SPRING 2015
need to know preventive nutrition & supplements
BY JACK CHALLEM
THE PREDIABETES PRESCRIPTION
A nutrition and supplement plan that can help to keep prediabetes
from progressing
PREDIABETES IS A WAKE-UP CALL—ONE
that does not have to be a prelude to fullblown type 2 diabetes. Most people can
take steps to reverse prediabetes—wait
too long and type 2 diabetes will have
to be treated medically. An estimated
70–100 million Americans have prediabetes, most of them undiagnosed. Being
overweight or obese, having difficulty
losing weight, feeling tired much of the
time, and having poor concentration are
common symptoms of prediabetes.
GETTING TESTED
Having either a fasting blood sugar level
between 100–125 mg/dl or a HbA1C
level between 5.7 and 6.9 percent is a
sign of prediabetes. A fasting blood sugar
between 90 and 99 mg/dl points to looming
prediabetes. It’s also important to have
your fasting insulin tested—a measure
of 11 mcIU/ml or higher indicates that
your body is working very hard to control
blood sugar. A high fasting insulin is an
accurate early predictor of diabetes risk in
the coming 10–15 years.
THE CAUSE
In the vast majority of cases, prediabetes
is a consequence of eating a diet high in
refined carbohydrates, including sugary
foods, for many years. These foods include
candies, desserts, white bread, white rice,
pizza, pasta, muffins, bagels, grits, and
tortillas. Potatoes and rice wafers have a
similar effect on blood sugar.
CONVENTIONAL TREATMENTS
A variety of drugs are commonly prescribed
to people with prediabetes. Like most
drugs, they have side effects.
EATING TIPS
Improving eating habits is essential. Focus
on quality protein (fish, chicken, grass-fed
32 amazing wellness | SPRING 2015
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need to know
beef), which stabilizes and lowers blood
sugar levels. Eat plenty of high-fiber vegetables as well. Fiber, particularly soluble
fiber, slows the breakdown of carbohydrates and also lowers and stabilizes blood
sugar. High-fiber vegetables include dark
lettuces, tomatoes, cucumbers, avocado,
spinach, broccoli, cauliflower, asparagus,
mushrooms, radishes, bell peppers, snow
peas (with edible pods), mustard greens,
endive, and collard greens. Make a point
to avoid salad dressings with added
sugars. Some foods, such as vinegar and
cinnamon, can help lower blood sugar.
SUPPLEMENTS
Several supplements have been shown
to help regulate blood sugar. If you take
more than two of these supplements,
reduce the suggested dose.
Z VITAMIN D. This vitamin, which is really
a “pre-hormone,” can help maintain
normal blood sugar levels and prevent
prediabetes and type 2 diabetes. Combining vitamin D with calcium boosts the
benefits; both nutrients are involved in
regulating blood sugar and insulin. Take:
1,000–4,000 IU of vitamin D, plus 500 mg
of calcium citrate daily.
Z SILYMARIN. Silymarin, the extract of
the herb milk thistle, can dramatically
improve blood sugar in people with prediabetes and type 2 diabetes. Three human
studies have demonstrated silymarin’s
benefits, which include a 15–20 percent
decrease in blood sugar, along with decreases in insulin, post-meal blood sugar,
and HbA1C. Take: 200 mg three times
daily.
Z CHROMIUM. The body needs this dietary
mineral to help insulin work efficiently,
but the dose appears key. A study found
that low doses didn’t help, but taking 500
mcg twice daily helped people with type 2
diabetes. The benefits were noted after just
four months. Take: For prediabetes, start
at 400 mcg daily, and go up to 1,000 mcg
daily if necessary.
Z BIOTIN. This B vitamin activates genes
involved in the metabolism of carbohydrates,
fats, and proteins. It also enhances the
34 amazing wellness | SPRING 2015
type 2 diabetes
Combining
vitamin D with
calcium helps to
boost the benefits.
Type 2 diabetes develops when prediabetes is left untreated. Most
patients who are diagnosed with diabetes need to take medications
to control their blood sugar. But not all is lost. If you focus on eating
healthy foods and take certain supplements, you can likely reduce
the risk of diabetic complications, which include kidney disease,
blindness, and nerve disease. Having type 2 diabetes means you have
to be vigilant about your eating habits—all of the time. Vitamin D
and silymarin might be the best supplements for helping to manage
glucose in people with type 2 diabetes.
blood-sugar-regulating effect of chromium
and lipoic acid. Biotin is needed for the
activity of glucokinase, an enzyme that
monitors the body’s glucose levels. It’s
safe even in large amounts. Take: 1,000–
10,000 mcg daily.
Z CURCUMIN. An extract of turmeric
root, curcumin can help people manage
blood sugar. Doctors gave either 1,500 mg
of curcumin or placebos daily for nine
months to 240 people with prediabetes.
By the end of the study, 19 of the 116
people taking placebos had developed
type 2 diabetes, while not a single person
taking curcumin developed diabetes.
Take: 750–1,500 mg of curcumin.
Z ALPHA-LIPOIC ACID. This antioxidant has
been used in Europe as a medical treatment
for diabetic nerve disease. Studies have
found that it improves insulin function
and in some people might lower blood
sugar. At higher dosages, it is also helpful
with nerve numbness and pain. Take:
200–400 mg daily.
Z PYCNOGENOL. Extracted from French
maritime pine bark, this antioxidant
complex inhibits the activity of alphaglucosidase, a carb-digesting enzyme. The
mechanism is similar to the diabetes drug
acarbose, but a study found Pycnogenol
190 times more potent than acarbose
in inhibiting alpha-glucosidase. Take:
100–200 mg of Pycnogenol daily.
Jack Challem, aka “The Nutrition
Reporter,” is the best-selling author
of more than 20 books on health
and nutrition, including The Inflammation Syndrome. Visit him on the Web at
nutritionreporter.com.
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health q & a your health questions answered
BY JONNY BOWDEN, PHD, CNS
THE REAL TRUTH ABOUT GLUTEN
Q
Everywhere I go, I see “gluten-free”
labels. Is gluten really that bad?
— SARAH M., SYRACUSE, NY
IF YOU WERE A VISITOR FROM ANOTHER
WHAT IS GLUTEN, ANYWAY?
planet and somehow wandered into a
modern-day supermarket, you’d eventually wonder about this weird substance
called “gluten,” and why everyone seems
to be avoiding it. After all, the label
“gluten-free” is everywhere, and fully
11 percent of households are reporting
purchases of gluten-free foods (up from
5 percent in 2010). Sales of gluten-free
products were estimated at $10 billion in
2014, and the category is expected to reach
$15 billion in annual sales in 2016.
Gluten—the Latin word for “glue”—is a
protein found in certain grains (wheat,
mainly, but also rye, barley, and spelt)
that allows dough to rise. It’s the sticky
stuff that holds things together, and it
makes baking a breeze.
A good way to think of gluten—or any
protein—is to picture a pearl necklace.
When proteins are digested, “hydrochloric
acid in the gut undoes the ‘clasp,’” says
gluten expert Tom O’Bryan, DC. “Enzymes
cleave off the ‘pearls,’ or amino acids, the
building blocks of protein.”
“No human can
digest gluten
completely. We
just don’t have
the enzymes.”
With gluten, however, this process
doesn’t work—at least not completely.
“No human can digest gluten completely,”
O’Bryan explains. “We just don’t have
the enzymes. And when you can’t break
down protein completely, you break it
into chunks—like pearl pieces—which are
called peptides. And these peptides are
inflammatory.”
O’Bryan likens the lining of the gut to a
piece of cheesecloth. Gluten—or any food
you’re sensitive to—causes little tears in
that cheesecloth, which allow all kinds of
particles to get through into the bloodstream that don’t belong there. Inflammation—and a whole host of other symptoms
and conditions—follow.
People with celiac disease have long
been intimately familiar with the damage
gluten can do. When people with celiac
eat foods containing gluten, their immune
systems go haywire, ultimately damaging
the lining of their small intestines. But
you don’t have to have celiac disease to
have a negative reaction to gluten. You
can be gluten- sensitive, or, more seriously, gluten-intolerant (see definitions
below). And gluten sensitivity—like almost
all food sensitivities—causes a response
that ultimately results in inflammation, a
major promoter of virtually every degenerative disease.
WHAT’S THE DIFFERENCE BETWEEN
GLUTEN INTOLERANCE AND GLUTEN
SENSITIVITY?
Some experts have suggested that gluten
sensitivity and intolerance are often
misdiagnosed as a wide range of diseases.
Shari Lieberman, PhD, CNS, writes that
gluten sensitivity can masquerade as
everything from digestive disorders
(irritable bowel) to skin disorders
(eczema, acne, psoriasis), neurological
disorders (behavior problems, headaches, brain fog), and even autoimmune
diseases (MS).
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health q & a
As an alternative to wheat
flour, try baking with
coconut flour, almond flour,
or rice flour.
Gluten intolerance is
different from celiac disease
in that it is not an immunemediated response. But the
symptoms appear pretty quickly
after eating wheat or other glutencontaining foods, and they include (but
are not limited to) cramping, flatulence,
and diarrhea. Meanwhile, gluten sensitivity affects about 18 million people in the
U.S. alone, and is basically a less serious
form of gluten intolerance; the symptoms
are similar, but gluten sensitivity doesn’t
cause physical damage to the intestinal
lining. Neurobiologist Aristo Vojdani, PhD,
MSc, MT, a recognized expert on gluten
sensitivity, suggests that the incidence of
gluten sensitivity in Western populations
may be as high as 30 percent.
HOW DO YOU KNOW IF YOU’RE
GLUTEN-SENSITIVE?
There is no available, recognized test for
gluten sensitivity or gluten intolerance.
Some people may offer saliva or blood testing,
but these tests have not been validated
and I don’t recommend them. The simplest
way to find out if you’re gluten-sensitive
is a cheap, low-tech method you can do at
home called an elimination diet. Simply
take gluten (or even better, wheat) out
of your diet for two weeks and see if you
notice any difference.
WILL YOU AUTOMATICALLY LOSE
WEIGHT IF YOU GIVE UP GLUTEN?
No. Just because a food is “gluten-free”
does not mean it’s healthy. Many glutenfree foods are made by replacing wheat
flour with substances that can spike blood
sugar even more, such as cornstarch or
potato starch. “This is especially hazardous
for anybody looking to drop 20, 30, or
38 amazing wellness | SPRING 2015
more pounds, since gluten-free foods,
though they do not trigger the immune
or neurological response of wheat gluten,
still trigger the glucose-insulin response
that causes you to gain weight,” writes
cardiologist William Davis, MD, in his
New York Times best-seller, Wheat Belly.
SO WHAT’S THE CONNECTION
BETWEEN GLUTEN AND WEIGHT LOSS?
Wheat. Wheat frequently triggers a rise in
blood sugar, which in turn triggers a rise
in insulin, which ultimately leads to fat
storage. Davis has pointed to considerable
research showing that wheat has addictive
properties and can impact cravings,
mood, and appetite. So many people who
cut out wheat may indeed notice that
weight loss is easier. It’s not so much the
gluten that was causing folks to put on
weight—it was the package it comes in
(wheat). “If you eliminate foods that trigger
exaggerated blood sugar and insulin
responses, you eliminate the cycle of hunger
and momentary satiety, you eliminate
the dietary source of additive exorphins
[a group of opioid peptides formed during
digestion of the gluten protein], you are
more satisfied with less,” writes Davis.
However, if you substitute other high-
glycemic (i.e., blood-sugar-raising) foods
for the wheat you cut out, you’re probably
not going to see much fat loss.
ARE THERE OPTIONS FOR BAKING?
As an alternative to wheat flour, try baking
with coconut flour, almond flour, or rice
flour. In my house, we’ve had terrific luck
with this.
SO WHAT’S THE TAKEAWAY?
There’s good evidence that gluten may
trigger inflammation—even low-level
inflammation—in a lot of people. However,
even though a higher percentage of people
are gluten-sensitive than previously
believed, many are not. Vojdani’s estimate
that 30 percent of the population may be
sensitive to gluten leaves a large majority who aren’t, and for these folks, whole
grains can be part of a healthy diet. When
it comes to diet, you’ve got to look at the
whole picture. “It’s important to note that
the rise in gluten sensitivity is not only
the outcome of hyperexposure to gluten in
today’s engineered foods,” writes neurologist David Perlmutter, MD. “It’s also the
result of too much sugar and too many
pro-inflammatory foods.”
Jonny Bowden, PhD, CNS, aka “the Rogue Nutritionist,” is the author, with cardiologist Stephen Sinatra,
MD, of The Great Cholesterol Myth. His program “Unleash Your Thin” can help you conquer cravings and
food addictions and is available at jonnybowden.com. Follow him on Twitter @jonnybowden. Do you have
a health question for Jonny? Send it to [email protected]. Write “Health Q&A” in the
subject line.
herbal healing get better with botanicals
BY KARTA PURKH SINGH KHALSA, DN-C, RH
OH, BABY!
Herbs that can help ease
pregnancy woes
A PREGNANCY CAN BE AN EXCITING TIME.
But it can also bring morning sickness,
urinary tract infections, or other uncomfortable symptoms. A handful of herbal
remedies can ease common complaints.
These three stand-outs can make getting
through those nine months easier for you
and your baby.
GINGER
Ginger is widely recognized as the leading
herbal remedy for nausea (morning sickness). Little is known about the safety of
anti-nausea drugs during pregnancy, so
ginger is a fantastic alternative. Taking four
250 mg capsules containing ginger root
powder daily for four days was shown to
reduce nausea by 50 percent in one study,
with no adverse effects. A 2014 study published in Nursing and Midwifery Studies
found similar results in a seven-day study.
A 2015 paper reports that ginger has no
negative effects on the developing fetus.
More than two dozen published randomized controlled trials confirm the effectiveness of ginger for nausea and vomiting
during pregnancy. Try ginger capsules at
a dose of 1,000 mg to 1,500 mg per day.
CRANBERRY
Urinary tract infections (UTIs) are common during pregnancy. Medical doctors
will commonly prescribe antibiotics for
a first infection, and for a second infection, pregnant women are generally
advised to continue taking antibiotics for
the entire pregnancy to prevent further
infections. The problem: A developing
consensus is that exposure to antibiotics
during pregnancy has long-term consequences for babies, including asthma and
inflammatory bowel disease later in life.
Cranberry is an alternative worth trying
to help prevent UTIs or treat a UTI in its
40 amazing wellness | SPRING 2015
herbs to avoid
There are a few herbs that may be unsafe during pregnancy and
should be avoided. These include:
Z Uterine stimulants, such as pennyroyal. They can cause uterine
contractions at high doses.
Z Potent detoxifiers, such as chaparral. They can expose the baby to
potentially high doses of waste substances.
Z Laxatives that contract smooth muscle, such as cascara sagrada.
Since the uterus is made of smooth muscle, they may unintentionally stimulate uterine contractions.
Z Strong stimulants, such as yohimbe. They are not ideal for the
baby’s developing endocrine system.
early stages. A 2013 paper found no harmful effects on the baby after cranberry use
in pregnancy. Use cranberry capsules or
unsweetened cranberry juice as needed.
RASPBERRY LEAF TEA
leaf tea helps support the developing fetus.
Herbalists recommend it to help support
uterine muscle, facilitate retention of the
fetus during gestation, and assist with
contractions during the birth. Drink one
cup of raspberry leaf tea per day.
Raspberry leaf is one of the most recommended herbs worldwide for use in
pregnancy. Rich in minerals, raspberry
Karta Purkh Singh Khalsa, DN-C, RH, who specializes in
Ayurveda and herbalism, has more than 40 years’ experience in holistic medicine. His website is kpkhalsa.com.
Welcome to the New You.
*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.
THE LATEST IN
The science
of aging
reveals how
to sharpen
your mind
and reverse
your biological clock,
from the
inside and out
42 amazing wellness | SPRING 2015
LONGEVITY
BY DANIELLA CHACE, MS, CN
THE SCIENCE OF AGING IS FASCINATING.
We can, to a degree, change the speed and
extent at which our bodies age through
diet and lifestyle. Historically, the focus
of anti-aging research has been around
life extension, improving quality of life,
and the reduction of the outward appearance of aging.
More recently, the aging brain is also
becoming an area of study. Dementia is
a growing concern, as it is increasingly
affecting people at younger and younger
ages—as young as in their 40s and 50s. This
poses a concern for individuals, society, and
our overburdened healthcare system. The
upshot is that there is more research
in this area than ever before.
Geneticists have figured out that the
body’s chromosomes shorten as its DNA
is duplicated. Someone can literally see
how fast you are aging by monitoring the
length of your telomeres. Our cells are in
a constant state of turnover, and with the
formation of each new cell, your telomeres
become shorter.
This monitoring tool helped scientists
learn that certain nutrients are associated
with longer telomere length. By increasing
these nutrients in your diet, you can slow
the aging process, reduce your mortality,
lower risk of the development of degenerative diseases, and increase your vitality!
SPRING 2015 | amazing wellness
43
By increasing certain nutrients in your diet, you can slow the
aging process, reduce your mortality ... and increase vitality!
DIET DOS AND DON’TS
The nutrients that are associated with
reduced telomere damage are those found
in the Mediterranean diet. This is a diet
rich in vegetables, fruits, nuts, legumes
(such as peas, beans, and lentils), and fresh
herbs. Also rich in healthful plant oils
from olives, nuts, and seeds. With moderate amounts of fish, grass-fed beef, and
free-range poultry and eggs.
Fermented dairy products such as
kefir and yogurt also support telomere
length as they provide the probiotics
our bodies need for proper metabolism
of food nutrients.
AVOID SUGAR
The ideal anti-aging diet is also void
of sugar. Sugar is damaging, not only
because it is a primary cause of inflammation, but it has also proven to shorten
telomere length.
The National Health and Nutrition
Examination Surveys found a significant
association between sugar-sweetened
beverage consumption and leukocyte
telomere length leading to their release
of a study titled, Soda and Cell Aging.
Eating sugar increases the risk of mortality
and disease, and causes the physical
signs of aging that you see. For example,
sugar triggers heat and swelling, which
stretches the skin causing the skin to
puff—and then sag as the inflammation
is reduced. The fluctuating inflammation
causes flaccidity and dryness that leads
to damaged and wrinkled skin.
TAKE YOUR MINERALS
The most effective strategy for reducing
the risk of damage from a high-sugar diet
is to avoid dietary sugar—and to boost
your intake of the nutrients that help
regulate blood sugar levels.
Fiber, minerals, and glucosamine are
all nutrients that keep blood sugar stable.
44 amazing wellness | SPRING 2015
BOOST YOUR LONGEVITY
“Oxidative stress is the strain on your body’s tissues when the amount of free
radicals in your system outnumbers the amount of antioxidants,” says Michael A.
Smith, MD, author of The Supplement Pyramid: How to Build Your Personalized
Nutritional Regimen. “It is widely believed to be a key contributor to the aging
process.
You can’t avoid free radicals (which are created every time you breathe, digest
food, fight off an infection, etc.), but you can reduce your exposure—refusing
to smoke, living in an unpolluted area, wearing sunscreen, avoiding processed
foods, and filtering your water are some of the top preventive measures. But one
of the best approaches, says Smith, is to make sure your body has the defenses
to neutralize them: antioxidants. A few of his favorite antioxidant supplements
for reducing oxidative stress are pomegranate, blueberry, elderberry, and açai
extracts; superoxide dismutase; glutathione; R-lipoic acid; green tea extract; and
tart cherry extract.
Smith also discusses natural ways to preserve cellular energy production and
reverse your biological clock in his book, which offers customized supplement
plans for every age and set of health goals. At the top of his list for enhancing your
body’s energy production as you age are CoQ10 and a related nutrient, PQQ. He
also suggests that people consider taking L-carnitine “for an additional mitochondrial boost.” This nutrient helps transport fatty acids into the mitochondria where
they can be burned as fuel.
When it comes to turning back the clock, Smith emphasizes keeping telomeres
long. “There are some supplements that have been shown to increase telomere
length—one of these is fish oil,” says Smith. Three others to consider, suggests
Smith, are resveratrol, reishi mushroom extract, and astragalus extract.
To learn more about Smith and his book, visit mysupplementpyramid.com.
Listen to his radio show, Healthy Talk, at RadioMD.com. —NB
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A team of German genetic specialists
discovered that glucosamine improves
glucose metabolism and blood sugar.
Both soluble and insoluble dietary fiber
help to buffer the release of sugars from
the gastrointestinal tract into the bloodstream, which allows our endocrine
system time to respond to the load of
a meal. And fiber provides the added
benefit of reducing glucose intolerance
by improving the way the body’s cells
absorb sugar and burn it for energy.
Keep in mind that animal foods such
as meats, eggs, and dairy do not contain
fiber, and that plant foods are rich in
fiber. Plant foods include vegetables,
fruits, beans, peas, lentils, nuts, seeds,
and herbs. You also can boost your fiber
intake by adding powdered fiber supplements to yogurt, cereal, and/or smoothies.
Your blood sugar rises as the foods you
eat release sugar into your bloodstream.
Your endocrine system responds by
releasing the hormone insulin into the
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blood that is able to then carry the sugar
into our cells where it can be used as
energy. However, insulin isn’t able to do
this effectively without specific nutrient
co-factors—namely, chromium and zinc.
To increase zinc intake, add a few
handfuls of pumpkin seeds to your daily
diet. Nuts and seeds are good sources
chromium as well, which can be eaten
whole or as nut butters. Vegetables such
as broccoli and onions are also good
sources of chromium.
Most multivitamin and mineral supplements contain chromium and zinc. Read
the label to make sure that your supplement contains highly absorbable forms of
these minerals (e.g., chromium picolinate
and zinc picolinate).
A team of German genetic specialists
recently discovered that glucosamine—
the popular joint health supplement—also
improves glucose metabolism and blood
sugar levels. These findings were confirmed
by lab studies and published in Nature
Communications, leading health professionals
to now recommend glucosamine as part of
anti-aging programs.
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dietary fiber and nutrients, you can
increase energy and reduce the aging
effects of sugar throughout the body,
including the effects on your brain
and cognitive abilities.
WHY SLEEPING IS KEY
Your metabolism and blood sugar are
also affected by your sleeping patterns.
Poor sleep is suspected of contributing to
the proteins in the brain associated with
cognitive decline and Alzheimer’s disease.
When you don’t get enough of the deep
sleeping hours, your body doesn’t have
enough energy and time to clean up toxins
and restore endocrine function each
night. Poor sleep also appears to contribute
to amyloid plaque buildup in the brain
that is thought to be a primary factor in
Alzheimer’s development and cognitive
decline associated with aging.
We need between seven and nine
hours of sleep each night, in a dark
and quiet space. We also know that the
more of these hours that we get in before
midnight the better. This means going
to bed earlier in the evening and getting
up earlier in the morning.
QUALITY OF LIFE VitaPQQ,
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TOP SECRET NUTRITION
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Daniella Chace, MS, CN, is a clinical nutritionist and educator. She is an expert in personalized medical nutrition therapy, with an emphasis in toxicology, epigenetics, human
microbial ecology, and orthomolecular applications in disease management. She is the author of over 20 nutrition books and the host of NPR’s Nutrition Matters. She lives in Port
Townsend, Washington where she sees clients in her private practice and develops recipes that support healing. Learn more at daniellachace.com.
46 amazing wellness | SPRING 2015
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ULTIMATE
EYE
HEALTH
GUIDE
What you need to know
now to promote clear
vision for years to come
BY VERA TWEED
48 amazing wellness | SPRING 2015
“EACH DAY, YOUR EYES ARE ASSAULTED BY
the sun, electronic devices, and the natural
process of aging, all of which cause oxidative stress—a process that acts like rust in
the body,” says optometrist Jeffrey Anshel,
OD, and author of Smart Medicine for Your
Eyes. Manifestations can range from discomfort to degenerative conditions that
impair sight. But the right nutrients can
protect and nourish the eyes, helping you
to see better, longer.
Although an all-around healthy diet is
essential, the eyes favor specific nutrients:
lutein and zeaxanthin. And omega-3 fatty
acids in fish oil are needed to maintain
healthy eye fluids, which can affect vision as
well as comfort. Along with a good-quality
multivitamin, this combination can reduce
the odds of problems.
SPRING 2015 | amazing wellness
49
HOW KEY NUTRIENTS WORK
Lutein and zeaxanthin are naturally
present in the eye, especially the retina,
which lines the back of the eye and converts
light signals into impulses that become
images. They are most concentrated in
the macula, a small, yellowish area in the
center of the retina that enables us to see
details in the center of our field of vision,
such as facial features or words on a page.
Zeaxanthin also acts like natural sunglasses,
shielding the eye internally from harmful
light rays.
Age-related macular degeneration and
glaucoma are leading causes of vision loss,
and these two nutrients can help prevent
and slow down the progression of these
diseases. They are also found in the lens of
the eye and help to prevent the formation
of cataracts.
Even though lutein and zeaxanthin are
essential for normal vision, our bodies can’t
make them. Dark-green leafy vegetables
are a chief source, and other vegetables and
fruits in general are others, but nutrientdepleted soils don’t guarantee that we can
get enough. “Although they are often found
together in foods, the standard American
diet is woefully low in these nutrients,”
says Anshel. “Even the healthiest of eaters
can still benefit from supplementing.”
HOW TO USE EYE SUPPLEMENTS
Anshel recommends a multivitamin,
with the daily dose divided into two
servings, with meals; 250 mg of vitamin C,
four times daily; and omega-3 fats found
in fish oil, especially DHA. The usual
recommended amount of fish oil is
1 to 3 grams daily.
Lutein and zeaxanthin are found in
some multis and in formulas designed to
support healthy vision. These, says Anshel,
are beneficial ranges for each one:
Z LUTEIN: 6 to 40 mg daily
Z ZEAXANTHIN: 4 to 8 mg daily
In food and in the human body, these
nutrients are naturally present in a
lutein:zeaxanthin ratio of 5:1, and this
is the most beneficial combination in
supplements. Some vision formulas contain
a proprietary form of these, known as
Lutemax 2020, which is a combination of
the two nutrients in their natural ratio.
For healthy eye development of babies
and infants, mothers need adequate
lutein, zeaxanthin, and DHA, one of the
key omega-3 fats in fish oil and algae.
The fetus then gets these in the womb,
and an infant gets them in breast milk.
Reducing Computer Eyestrain
Keep your monitor in front of a light—rather than dark—background, positioned so that you
are looking down at it while sitting up straight. Set monitor brightness to the lowest level that is
comfortably readable. Make it a habit to periodically look into the distance—for example, when
you stop to think—and focus on something at least 20 feet away, preferably outside a window.
50 amazing wellness | SPRING 2015
For further information visit www.pnibrands.com
HERBAL EYE REMEDIES: 3 WAYS
Herbs can be taken as supplements or used topically in compresses or eyewashes. As a supplement,
bilberry is a traditional herbal remedy for poor vision, especially at night. Tests have shown that
it is a strong antioxidant that reduces the effects of glare and improves contrast sensitivity in
healthy eyes, and may help to improve impaired vision. Bilberry, grape seed extract, ginkgo,
eyebright, and other herbs may be found in vision supplement formulas.
FOR HERBS IN COMPRESSES OR EYEWASHES, THIS IS HOW ANSHEL RECOMMENDS PREPARING THEM:
Herbal compress:
Bring 1 or 2 heaping tablespoons of an
herb to a boil in 1 cup of water, and strain
the liquid. Dip a cotton pad or gauze into
it, drain off excess, and then put the pad
on your eyelid, keeping your eye closed.
The compress should be warm, but not
uncomfortably hot. Keep it on the eyelid
until it cools. The heat stimulates blood
flow, which enhances healing and helps
to flush out bacteria and toxins. However,
for eyes that are itchy from allergies, a cold
compress may be more soothing.
Herbal eyewash:
Make an herbal tea and then strain it
through a piece of cheesecloth or filter
paper, until it runs clear. There must be
absolutely no particles in the liquid, as
these could scratch or irritate the eye. Let
the liquid cool to room temperature before
use. Leftovers can be stored in the fridge
for up to two weeks.
How to apply an eyewash:
Lean your head back and, using a dropper,
put two drops of liquid in the corner of one
eye while the eye is closed. Or, gently pull
your lower lid down and drop the liquid in
the pocket. Your blink reflex will distribute
the liquid. Using an eyecup is another alternative. With any of these methods, keep
your eye closed for about 30 seconds.
HERBS TO USE
Eyestrain,
E t i
bloodshot eyes,
or light sensitivity:
eyebright
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Amazing Wellness contributing editor Vera Tweed has been writing about nutrition, fitness, and healthy living since 1997. She specializes in covering research and expert knowledge that
empowers people to lead better lives. Tweed lives in Los Angeles.
52 amazing wellness | SPRING 2015
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54 amazing wellness | SPRING 2015
Motivational
speaker and
author Louise
Hay shares
the “loving”
way to attain
great health
and reach your
ideal weight
DIE
T
V
BY
ER
A
TW
EE
D
MOTIVATIONAL SPEAKER AND AUTHOR LOUISE HAY
is still going strong at the age of 88. How does she
do it? In a new book, Loving Yourself to Great Health,
she teams up with her go-to natural health and
nutrition experts Ahlea Khadro and Heather Dane
to reveal her secrets: listening to your body and
living a nutrient-rich life.
Without counting calories or grams of
carbohydrates, the “loving” way of eating
is designed to take health, mood, and
energy to a new level—and helps
you shed excess weight along
the way. Best of all, it’s
customized for you.
SPRING 2015 | amazing wellness
55
“IF IT GROWS, EAT IT;
IF IT DOES NOT GROW, DON’T EAT IT.” —Louise Hay
LISTENING TO YOUR BODY
“We are all an experiment of one,” says
Dane. “The best way to give your body
what it needs is to listen to the signals
your body is giving you.” Start by keeping
a food diary and noting how you react to
certain foods for two weeks, tracking your
energy levels, moods, how well you sleep,
any physical symptoms that improve or
get worse, and whether or not your bowel
movements are optimum.
Every few days, review your food diary,
looking for patterns and noting any foods
that may be triggers of symptoms. Once
you identify foods that seem to be causing
problems, eliminate one of these for one or
two weeks. See how you feel and decide if you
should be eating that food. Repeat the process
with other problematic foods, one at a time.
This learning process enables you to
develop the best diet for you, and weight
loss, where needed, will be one of the results. There are also some basic principles:
eating whole foods rather than processed
ones, avoiding toxins, and harnessing some
digestive remedies.
PITFALLS TO AVOID
Hay and her team caution against
eating these:
Z Refined sugar, high fructose corn syrup,
and artificial sweeteners.
Z MSG.
Z Genetically modified foods (GMOs).
Z Gluten, in many grains and as an
additive in other foods.
Z Trans fats (partially
hydrogenated oils) and
refined fats.
Z Unfermented soy.
Fermented soy foods include soy sauce, tamari,
tempeh, natto, and miso,
and should be organic.
Z Factory-farmed meat,
poultry, eggs, and dairy.
56 amazing wellness | SPRING 2015
Z Farmed fish. Opt for sustainable, wild
varieties.
Z Processed food and chemical additives.
WHAT TO EAT
Most important, these nourishing foods
are the cornerstones of the loving diet:
Whole Foods
Choose organic versions of fresh foods and
try to prepare meals from scratch. In pack-
aged foods, look for real-foods ingredients,
most likely found in your local health food
store. For meat, poultry, eggs, and dairy
items, choose organic, grass-fed versions
from animals raised humanely. Raw butter and ghee (clarified butter) are easily
digested because they contain virtually no
lactose or casein; other raw, organic, grassfed dairy products are generally easier to
digest than conventional ones. However, not
everyone can tolerate dairy.
HEALTHY
“FAST
FOOD”
DESSERT
For an instant,
healthy treat,
store some
dates in the
freezer. When
you want
a dessert,
take out one
date and eat
it alone or
with almond
butter, tahini,
a handful of
nuts, or a little
sea salt.
Louise Hay’s Broth Recipe
A great daily elixir and a tasty base for cooking vegetables,
soups, and stews, a nourishing broth can be made with only
vegetables, only meat bones, or both.
Collect vegetable skins and scraps and meat bones in a bag in
your freezer. When it’s full, put it in a stainless steel pot or a
slow cooker, cover with water, and add these:
1 or 2 pieces (3” each) of seaweed, such as wakame, or
digitata, to boost minerals
¼ cup apple cider vinegar to bring out minerals from bones,
if you’re using them
Sea salt and pepper to taste
Bring it to a boil, then turn down heat and simmer overnight or
for roughly 8 hours. In the morning, strain the liquid, discard
scraps and bones, and let the broth cool in the fridge. Once it’s
chilled, scoop off the fat layer on top. Store in the fridge up to
5 days, or for longer periods in the freezer. If you don’t have
meat bones, buy organic chicken necks, feet, and wings, or
organic lamb or beef marrow bones.
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More Vegetables
Emphasize dark, leafy greens but eat all
the colors of the rainbow. Tomatoes, red
bell peppers, and corn can be problematic. Powdered greens supplements
with wheatgrass, barley grass, oat grass,
spirulina, and/or algae can boost your
vegetable intake.
Herbs and Spices
An infinity of flavors and aromas can be
created with fresh and dried herbs and
spices. Experiment, discover your own
favorites, and use them liberally in savory
dishes and desserts.
“IF YOU START
TO SHIFT AND
CHANGE THE FOOD
YOU EAT, THEN
IT’S EASIER TO
GRASP ONTO
NEW, POSITIVE
THOUGHTS AND
MAKE BETTER
CHOICES IN YOUR
LIFE.” —Louise Hay
Natural Sweeteners
Unlike refined sugar, natural sources
of sweetness are rich in nutrients.
They include fruit, dates, raw honey,
organic grade B maple syrup, and organic
unsulphured blackstrap molasses. For zerocalorie sweeteners, try monk fruit, also
called lo han. Or try stevia or monk fruit.
Water
Aim for half your body weight in ounces: 70
ounces of water daily if you weigh 140 pounds,
as an example. And never ignore thirst.
58 amazing wellness | SPRING 2015
CONTROLLING CRAVINGS
Intensely sweet and salty tastes in processed foods provoke cravings for more of the
same, but eating healthy, whole foods will gradually change your taste buds, and
your body will want foods that are better for you—a little sweetness, for example,
but not an overwhelming amount.
Foods and spices that help tame cravings include:
Z
Z
Z
Z
Z
Sour foods, such as cultured vegetables
Bitter foods, such as dandelion greens, arugula, and supplements of digestive bitters
Cardamom for sweet cravings
Turmeric for salty cravings
Cloves and cinnamon for blood-sugar balance
Supplements include magnesium and, to address specific situations, one of these:
MOOD-RELATED CRAVINGS: L-tryptophan, an amino acid, starting with 500 mg daily and
perhaps working up to 1,000 mg daily, depending upon your response.
CRAVINGS RELATED TO STRESS, OVERWORK, OR OVERWHELM: GABA (gamma-aminobu-
tyric acid), an amino acid that acts as a neurotransmitter and has a calming effect on
the nervous system. Try 100 to 500 mg daily.
CAFFEINE CRAVINGS OR SAGGING ENERGY OR DRIVE: L-tyrosine, an amino acid. Follow
product directions.
CRAVING COMFORT FOOD: DL-phenylalanine, an amino acid that the human body turns
into a brain chemical that influences mood. Follow product directions. (Should be
avoided by anyone with phenylketonuria, or PKU, a rare metabolic disorder.)
EVENING CRAVINGS: 5-HTP (5-Hydroxytryptophan), a substance the human body makes
from the amino acid tryptophan, can improve mood and sleep, and help reduce appetite. Try 50 mg daily. This supplement can cause drowsiness.
USAGE TIPS AND CAUTIONS: Try one of these at a time, not a combination, as some of
their effects overlap. Mood-enhancing supplements are not recommended for anyone
taking mood-altering drugs, such as antidepressants, anti-anxiety drugs, or antipsychotics, without supervision by a holistic health practitioner who is trained in nutrition
and pharmacology, as drug dosages may need to be adjusted.
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to be doubled. Value: 1/100c/. Reimbursement: Face value of this coupon plus 8c which signifies your
compliance with 22 Days Nutrition’s coupon redemption policy which is available upon request. Coupon
reimbursement not to be deducted from invoices. Send properly redeemed coupons to: 22 Days Nutrition,
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Proteins and Unrefined Fats
Good sources include organic, grass-fed,
free-range meats, poultry, and eggs; unrefined extra-virgin coconut and olive oils;
and seed and nut oils. Use animal fats and
coconut oil for high-heat cooking, and
olive, avocado, macadamia nut, and
sesame oils for light sautéing.
Grains, Nuts, and Seeds
If you eat grains, Hay and her colleagues
recommend naturally gluten-free varieties, such as buckwheat, millet, amaranth,
quinoa, and white basmati rice. And,
incorporate nuts and seeds in meals.
Healing Broths
Vegetable soups puréed in a blender and
bone broths are comforting foods packed
with nutrients that reduce inflammation,
aid digestion, improve immunity, and
enhance moods. Drink them at least once
daily (see Broth Recipe, p. 56).
In addition, consider supplementing with
CoQ10, vitamin C, B vitamins, magnesium,
and the Ayurvedic tonic, triphala.
WAYS TO IMPROVE DIGESTION
Good digestion is an essential component of the loving diet, but heartburn, constipation, bloating, gas, and other digestive difficulties are all too common. Hay and her
cohorts recommend:
Z MINERAL BATHS: Have a warm, relaxing soak in a bath with ½ to 1 cup of Epsom
salts, sea salt, raw, unfiltered apple cider vinegar, or seaweed powder.
Z DIGESTIVE ENZYMES: With meals, take a supplement with a variety of enzymes.
Z PROBIOTICS: Look for a variety of beneficial bacteria, without fillers.
TEST YOUR STOMACH ACID
Low levels of hydrochloric acid (HCL) impairs breakdown of food, which leads to
digestive upsets. Test yourself this way: First thing in the morning, drink a mixture
of 6 ounces of water and ¼ tsp. of baking soda. If you don’t belch within 5 minutes,
you likely have low stomach acid. Any one of these can increase levels:
Z About 15 minutes before each meal, drink either half a fresh-squeezed lemon in 4
ounces of water, or 1 tablespoon of raw, unfiltered, organic apple cider vinegar in
8 ounces of water.
Z DIGESTIVE BITTERS: Take before meals, per product directions.
Z HCL SUPPLEMENTS: Take after meals, per product directions. If you experience
burning, take a smaller amount or work with a health practitioner.
“PROCESSED FOODS CANNOT BUILD HEALTH NO MATTER
HOW BEAUTIFUL THE PICTURE THE MANUFACTURER HAS PUT
ON THE PACKAGE.”—Louise Hay
CREATIVE BIOSCIENCE
Probiotics Prebiotics 1234
is formulated to assist in both
digestion and weight loss with
a blend of probiotics, fiber,
and Garcinia cambogia.
NATURAL FACTORS
Stress-Relax Pharma GABA
NATURAL VITALITY Natural
Calm helps to restore healthy
SOLGAR L-Tyrosine 500
mg is a highly bioavailable
SOURCE NATURALS
Serene Science 5-HTP can
has been shown in studies
to increase the production of
alpha brain waves and create
a sense of physical relaxation.
magnesium levels to combat
stress and control cravings—
just mix with water.
formula that may help to
ward off caffeine cravings by
boosting energy.
help to curb evening cravings
by reducing appetite and
improving mood and sleep.
Amazing Wellness contributing editor Vera Tweed has been writing about nutrition, fitness, and healthy living since 1997. She specializes in covering research and expert knowledge that
empowers people to lead better lives. Tweed lives in Los Angeles.
60 amazing wellness | SPRING 2015
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HEALTHY
FATS
Here are some
simple answers
to tricky questions
about fats
BY LISA TURNER
OUR RELATIONSHIP WITH FAT CONTINUES TO BAFFLE US.
We love it, then we hate it. It comforts us, then frightens
us. Unlike sugar, which we’ve come to universally vilify,
fat makes us sway with indecision.
SPRING 2015 | amazing wellness
63
Meanwhile, conflicting claims abound.
Saturated fat clogs our arteries, but coconut oil lowers cholesterol. Canola oil is
high in healthful monounsaturated fats,
but it’s toxic. Flax is loaded with omega-3
fats, but they’re the wrong kind. Which
are real-life facts, and which are big, fat
lies? Some answers to the most frequently
asked fat questions follow.
Q
I know saturated fats are supposed
to be bad for me, but what’s the
difference between monounsaturated and
polyunsaturated fats, and which are more
healthful?
In chemical terms, monounsaturated fats
contain one double bond in their structures, while polyunsaturated fats contain
two or more double bonds, making them
more “bendy” and prone to damage.
Which are more healthful? That depends.
Both have similar effects on cholesterol
levels, but studies suggest that monounsaturated fats lower the risk for breast
cancer, while polyunsaturated fats appear
to increase risk.
Additionally, some foods that are high in
monounsaturated fats have additional benefits. Olive oil is rich in compounds that have
antioxidant properties and anti-inflamma-
WHAT ARE OMEGA-7 FATS?
Omega-7s support heart health, lowering LDL cholesterol while
increasing HDL cholesterol, and are powerful inflammation-fighting
antioxidants. Omega-7s have also been shown to boost the strength,
tone, and texture of skin, hair, and nails, particularly when consumed
in the form of wild-grown sea buckthorn berry—the richest plant
source of omega-7s.
Palmitoleic acid is a purified and concentrated form of one specific
omega-7. Initial human studies have found that palmitoleic acid helps
lower unhealthy triglycerides, reduce harmful LDL cholesterol, and
raise beneficial HDL cholesterol—all of which benefit circulation
and heart health.
64 amazing wellness | SPRING 2015
tory effects, and many studies have found
that almonds are extremely effective at
lowering LDL cholesterol while raising HDL
levels. Peanuts raise HDL levels, especially
in people with diabetes; they’re also rich in
resveratrol, which fights inflammation and
has heart-protective effects. Other foods rich
in monounsaturated fats include avocados,
macadamia nuts, and canola oil.
Q
I’ve heard that canola oil is harmful; is
that just an urban myth?
Yes and no. The idea that canola oil contains high levels of toxins comes from the
fact that it used to be produced from the
rapeseed plant, a weed that’s used to make
mechanical oils; rapeseed is naturally
high in erucic acid, a compound used as
a lubricant in industrial processes that’s
toxic to humans in high quantities (hence,
the toxicity rumor). The rapeseed was then
crossbred to develop a canola plant that
does not contain erucic acid. Canola is
named for Canadian oil, the main supplier
of the product, since “rape plant” clearly
has some marketing issues. The canola
plant, not the rapeseed, is now used to make
canola oil. All the other stuff about mustard
gas and toxic fumes is urban myth.
However, many damning studies have
cast suspicion on canola oil. It has been
implicated in the formation of lesions in the
arteries, and more recent studies noted that
canola oil markedly shortened the survival
rate of animals. Canola oil originally had a
high polyunsaturated fat content. However,
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in the last few years canola oils have been
developed that have a higher monounsaturated content. It’s safer to stick with olive oil,
which has a vast body of clinical research
and historical use, for your monounsaturated fats. Another reason to avoid canola
oil: It’s one of the nine most genetically
modified (GMO) crops/foods.
Q
EFA, ALA, EPA, DHA, LA, GLA,
AA—I’m confused by this
alphabet soup of oils. What do all
these letters mean?
They all refer to types of polyunsaturated
fats. Here’s how it works: omega-3 and
omega-6 fats are both referred to as essential fatty acids (EFAs); the body can’t make
them, so we have to get them from our
diets. The three main omega-3 fatty acids
are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic
acid (DHA). ALA is found mainly in flax
and nuts; DHA and EPA are found mainly
in fish. Omega-6 fatty acids include
linoleic acid (LA), gamma-linolenic acid
(GLA), arachidonic acid (AA), and others.
Q
Can I eat flax instead of fish to get
omega-3 fats?
Yes and no. Flax, walnuts, chia seeds,
certain dark-green leafy vegetables, and
a few other foods contain omega-3s, but
they’re in the form of ALA; ALA must be
converted into EPA, which is necessary for
the production of certain hormones, and
DHA, which is required for brain devel-
expert tip:
ATTAIN YOUR IDEAL WEIGHT
“If you’re trying to lose weight, I recommend whole-food nutritional supplements, cod liver oil, and supplements
made with concentrated fucoxanthin,
a carotenoid from brown seaweed that
has shown tremendous fat-burning
potential,” says Jordan S. Rubin, ND, the
founder of Garden of Life and the author
of numerous books on health, including
The Maker’s Diet for Weight Loss.
66 amazing wellness | SPRING 2015
Coconut has been a staple food for
thousands of years in tropical cultures,
but the islanders clearly aren’t
obese and plagued by many of our
modern diseases.
opment, vision, and other functions. But
the body generally uses ALA for energy,
and conversion into EPA and DHA may
be limited and inefficient for therapeutic
purposes. Conversion efficiency depends
on the individual, and varies widely; in
most studies, conversion from ALA to
EPA/DHA has ranged from 10 percent to
35 percent. What that means for you: if
you’re counting on flax and walnuts for
your main source of omega-3 fats, take
into account the fact that not all of it will
be converted; a tablespoon of flaxseed oil
is generally recommended.
Q
What about vegan omega-3 products?
What are those?
Vegan sources of EPA and DHA are made
from algae and have been shown to have
the same benefits as fish oils. Unlike
omega-3s in the form of ALA, algae-based
EPA and DHA products do not require
conversion by the body.
Q
How many omega-3 fats should I eat
every day?
The vast body of research on omega-3
fats involves cardiovascular health; most
studies suggest that omega-3s help prevent
erratic heartbeats, lower blood pressure,
improve blood vessel function, and lower
triglycerides. At higher doses,
omega-3 fats may also reduce
chronic inflammation, which plays a
role in the development of atherosclerosis. In addition, some research suggests
that EPA and DHA from fish may help
prevent prostate cancer. Most evidence
supports dietary recommendations of 1,000
mg per day of EPA and DHA combined for
cardiovascular disease prevention—about
the equivalent of eating fish twice a week.
A couple of points to remember: fish may
contain mercury and other toxins, and
improper processing and storage can damage the delicate oils, turning them rancid.
If you take supplements, buy a high-quality
version that’s been stored properly and is
tested to be free of contaminants.
Q
What’s all this about the balance between omega-3 and omega-6 fats?
There’s no question that omega-6 fats are
necessary to health; however, the average
American diet provides about 10 times
more omega-6 oils, in the form of LA, than
we need. That’s because LA is found in
processed foods and in common cooking oils, like cottonseed, safflower, corn,
sunflower, and soybean oils. Many experts
suggest that eating omega-6 fats in excess
deprives us of the health benefits from
omega-3 fats. Too many omega-6s relative
to omega-3s can promote inflammation,
and may increase the risk of dying from
heart disease. One exception is GLA, an
omega-6 fat found in evening primrose oil
that may actually reduce inflammation.
On the other hand, many studies have
found a heart-protective effect of omega-6
Support your immune system’s “first responders”
by boosting your natural “killer” cell activity.
But natural killer cell activity
declines as we age.2 Because of this,
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individuals, within 3-4 weeks of taking 500 mg of the same
modified rice bran daily.3
In another double-blind, randomized, placebo-controlled
study, those taking the same compound experienced a
boost in myeloid dendritic cells, which act as messengers
between the innate and adaptive immune systems.4 Support
your body’s natural defenses — especially during the winter
months. Try NK Cell Activator™ today!
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References
1. Curr Opin Virol. 2011 Dec;1(6):497-512.
2. Clin Exp Immunol. 1987 May;68(2):340-7.
3. Daiwa Pharmaceutical Co., Ltd. Unpublished Study 2012.
4. Cancer Immunol Immunother. 2013 Mar;62(3):437-45.
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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that accumulate in aged tissues and
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fats, and other studies have found that the
ratio of omega-6 to omega-3 fats wasn’t
linked with heart disease risk, since both are
beneficial. The best advice: avoid processed
food altogether and stick to a whole-foods
diet; you’ll get enough omega-6 fats from
foods like nuts and seeds. Use monounsaturated fats for cooking and eat fish or take an
omega-3 supplement.
Q
I know trans fats are really evil, but
I don’t eat margarine or processed
foods. Am I safe?
We now know that trans fats, also called
hydrogenated fats, raise the risk of
heart disease, increase total cholesterol,
decrease HDL levels, and are worse for us
than saturated fats. But even if you don’t
eat Pop-Tarts or fast foods, you may still
be getting trans fats. They show up in
crackers, microwave popcorn, biscuits,
and even instant “international coffee”
mixes. (Very small amounts also occur
naturally in beef and dairy products.)
Now that trans fats are required to be
listed on labels (they weren’t until 2006),
you can find out what’s in your food. Anything that says “partially hydrogenated” or
“hydrogenated oil” in the list of ingredients
contains trans fats. The product may be
labeled as “free of trans fats” or “0 grams
trans fats,” but that’s because products that
contain less than 0.5 gram trans fats are
considered by federal regulatory agencies
to be trans fat-free. If you see a product
that lists “fully hydrogenated oils,” it is free
Quinoa Pilaf
Serves 8
This delicious dish provides a complete protein, a variety of vegetables, and all your essential
fatty acids in one shot. The carrot juice adds both color and a wonderful sweetness, but feel free
to substitute with vegetable broth, if you prefer. Either way, this is a crowd-pleaser.
2 Tbs. extra virgin olive oil
1 large onion, diced
4 stalks celery, diced
1 Tbs. minced garlic
1 green pepper, diced
1 yellow pepper, diced
1 red pepper, diced
2 bunches scallions (about
12), sliced
2 zucchini, diced
2 carrots, grated
1 cup quinoa, well washed
and drained
2 cups carrot juice
1 tsp. sea salt
¼ tsp. freshly ground black
pepper
½ cup Udo’s Oil
¼ cup chopped parsley
1. Heat the olive oil in a large, heavy pot and add the onion, celery, and garlic, stirring constantly. As soon as the mixture heats up, add the peppers and continue stirring. When mixture has heated through (but is not sizzling), add half the scallions, the remaining vegetables,
and quinoa. Stir well, then add the carrot juice, salt, and pepper. Bring to a simmer, adjust
heat to medium, cover, and cook about 15 minutes, or until the juice has been absorbed and
quinoa is tender. Remove from the heat, stir in the remaining scallions, and Udo’s Oil.
2. Serve at once, generously garnished with chopped parsley.
PER SERVING: 310 cal; 6g pro; 20g total fat (2.5g sat fat); 30g carb; 0mg chol; 380mg sod; 25g fiber;
9g sugars
of trans fats; the chemical process of fully,
rather than partially, hydrogenating an oil
removes the trans fats. The best advice: steer
clear of manmade oils, and stick with the
ones made by nature.
Q
What about coconut oil? It’s saturated,
but it’s supposed to be healthful.
The most compelling information comes
from studying traditional tropical cultures.
BARLEAN’S
Flax Oil can be mixed into
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WILEY’S FINEST Wild
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salad dressings, yogurt,
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beverages.
1,000 mg of EPA and DHA per
dose—just one softgel per
day is all you need.
Coconut has been a staple food for thousands
of years, but the islanders clearly aren’t
obese or plagued by many of our modern
diseases. In one early study, researchers examined people living on Polynesian islands
and found that vascular disease was uncommon, and there was no evidence of their
high saturated fat intake having a harmful
effect. More recent studies suggest that coconut oil reduces blood cholesterol and lowers
other markers of heart attack risk.
DR. BRONNER’S Coconut
Oil Whole Kernel Unrefined is certified organic and
cold-pressed, with a slightly
nutty flavor and tropical
aroma.
SIBU BEAUTY Cellular Support With Omega-7 delivers
a mega dose of omega-7s,
along with omega-3s, -6s, and
-9s, from sea buckthorn oil in
softgel form.
Lisa Turner is a certified food psychology coach, nutritional healer, intuitive eating consultant, and author. She has written five books on food and nutrition and developed the Inspired
Eats iPhone app. Visit her online at inspiredeating.com.
68 amazing wellness | SPRING 2015
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THE
KETONE
CURE?
A high-fat ketogenic diet offers
hope for cancer patients
BY JACK CHALLEM
IMAGINE PATRICIA DALY OF DUBLIN, IRELAND—FIT AND PRETTY,
a nutritionist and former triathlete. But in 2008, at age 28,
she faced a terrifying diagnosis: a melanoma in her right eye.
Often diagnosed on the skin, melanoma is one of the deadliest
of all cancers. Daly underwent surgery and radiation treatment,
which shrunk the tumor. In the process, she lost her peripheral
vision, and doctors predicted she would lose sight in that eye
in 12–18 months. By 2012, she had developed cataracts and
retinopathy. And the tumor was growing back.
Although her doctors discouraged her, Daly dug into the
nutritional and medical literature and learned about the
ketogenic diet. The diet—which is, incredibly, about 80 percent
fat—might seem counterintuitive. After all, vegetables and
fruits are often recommended for cancer prevention and to
support recovery. But the ketogenic diet does have a scientific
rationale and foundation.
SPRING 2015 | amazing wellness
71
A DIFFERENT APPROACH
People have proposed any number of
diets for cancer patients. Most have been
extrapolated from personal experiences
and with the best of intentions. These
diets seem to work for some people, but
few of them have undergone rigorous
scientific study. That leads to the question:
if you’re a cancer patient, are you willing
to bet your life on a particular diet?
What makes the ketogenic diet different
is a clear scientific understanding of how
it works, along with an increasing number
of studies and patient reports demonstrating
its benefits. Doctors have known for
decades that extremely high-fat diets can
benefit children with epilepsy. High-fat
ketogenic diets shift the metabolism of
brain cells from glucose (blood sugar) to
ketones, a byproduct of fats.
The jump from treating refractory
epilepsy to cancer occurred in the mid-1990s,
when doctors at Case Western Reserve
University in Cleveland treated two
children who had both epilepsy and brain
cancer. When the children were placed
on a ketogenic diet, their cancers shrunk.
Since then, Thomas Seyfried, PhD,
a researcher at the Boston College campus
in Chestnut Hill, Mass., has emerged as
the leading advocate of ketogenic diets.
His sincerity quickly comes across in
conversation and, as a scientist, he’s
methodical and confident that his research
is on the right track. “The ketogenic diet is
not a cure,” Seyfried emphasizes. Nor is it
a fad. “This is a medical therapy.”
THE KETOGENIC RATIONALE
As you might expect with a weight-loss
diet, the diet consists of unprocessed,
whole foods that are dense in nutrients,
rather than calories. But it also has a
unique characteristic: carb timing. “You
can use carbohydrates almost as a trellis
or a guide to move cortisol back to its
healthy rhythms,” says Seyfried.
The argument for the ketogenic diet
as an adjunct cancer treatment dates back
to Nobel laureate Otto Warburg, who
High-fat ketogenic diets shift the
metabolism of brain cells from glucose
(blood sugar) to ketones, a byproduct
of fats.
72 amazing wellness | SPRING 2015
correctly theorized in the 1920s that cancers
were driven by mutations in cellular energy
factories called mitochondria. Normal
cells produce energy by using oxygen to
burn (or oxidize) glucose for energy. Not
so for cancer cells, which ferment glucose
in an oxygen-free environment—a totally
different process. Cancer cells live on a
perpetual glucose feeding frenzy.
While the body makes glucose mostly
from sugars and other carbohydrates,
ketones are derived from fats. All healthy
cells can use both glucose and ketones as
fuel for energy production. However, cancer
cells cannot use ketones as a fuel. So when
a person adopts a ketogenic diet, several
changes occur. Ketone levels increase, and
glucose levels decrease. Cancer cells are
starved, or they self-destruct. Seyfried says
that ketones have still other anti-cancer
properties, and they are also anti-inflammatory—important because inflammation also
drives the growth of cancers. “Ketones are a
natural product,” Seyfried points out. “We
evolved to burn them.”
PATIENT RESPONSES
In 2008, Seyfried collaborated with Italian
doctors who used the ketogenic diet to
treat a 65-year-old woman diagnosed with
glioblastoma, a deadly and difficult-to-treat
form of brain cancer. The patient first
went on a several-day, water-only fast,
which is the ideal prelude to the ketogenic
diet. Fasting also boosts ketone levels and
lowers glucose, and serves as an “induction
phase” for the ketogenic diet.
The patient also underwent conventional radiation treatment and took
vitamin and mineral supplements
to prevent deficiencies. Two months
later, she had lost 20 percent of her body
weight, and sophisticated medical scans
could find no traces of the brain tumor.
As expected, her ketones increased while
her glucose decreased. All was fine until
10 weeks after the woman went off the
ketogenic diet—and the tumor grew back.
Seyfried says that brain tumors are
particularly good to study because there
are no really good conventional treatments.
And both animal studies and a growing
“The diet will work against pretty much
every cancer, because it exploits a common
cellular defect in all types of cancer.”
number of case reports—from Seyfried’s
lab, medical doctors, naturopathic
physicians, and patients—show that the
ketogenic diet works very well against a
variety of cancers.
“The diet will work against pretty
much every cancer, because it exploits
a common cellular defect in all types of
cancer,” Seyfried says. “Some people and
cancers respond better than others, but
all do respond.” Although he admits that
we are still in the early stages of using the
ketogenic diet as a cancer therapy, there’s
already clinical evidence that it can help
people with non-small cell lung, breast,
colon, and pancreatic cancers.
Making time for adequate sleep and
managing stress are essential to resetting
healthy cortisol rhythms, but following
the reset diet will improve your sleep and
make your body more resilient to stress.
And it can reduce the impact of hormonal
changes as women approach menopause
and men experience andropause.
of combined carbohydrate and protein,
although many people transition from a
2:1 to a 3:1 and then to a 4:1 ratio. In other
words, fat calories should be four times
the combined amount of protein and
carbohydrate calories.
Those fats can include saturated fat,
coconut oil, butter, and cream, along
with a little fish, meat, and avocados.
Supplemental medium-chain triglycerides
(MCTs) are also helpful because the body
converts them directly to ketones. Some
people do better with some types of fats
than others, consuming 2,000 calories a
day, whereas other must limit intake to
only 900 calories a day.
The key, says Seyfried, is not simply to
boost ketone levels as high as possible. A
patient must buy a combination ketone/
glucose monitor to track both ketone and
glucose levels. Ideally, ketones should be
between 3 and 7 mmol/L, and glucose levels
between 55 and 65 mg/dL at the same time.
But Seyfried says that some patients have
difficulty maintaining low glucose levels,
possibly because of emotional stress. It’s
also possible, he adds, that people who
faithfully follow a ketogenic diet can reach
a point that they no longer have to monitor
their ketone and glucose levels every day.
Is the ketogenic diet forever? Not
necessarily, says Seyfried, though he adds
that it’s too soon to say so definitively.
Some people do very well on the diet, and
a very small number have gone off it or
segued to an Atkins-like version without a
recurrence of cancer. “It depends on how
the patient is doing, and how the tumor
is growing,” says Seyfried. Sometimes,
people have to go off the diet for a few
weeks to regain some of their lost weight.”
Finally, several alternative therapies
appear to enhance the anti-cancer effect
of the ketogenic diet. They include high-dose
intravenous vitamin C and hyperbaric
oxygen therapy. In addition, high doses of
some supplements, including coenzyme
Q10 and curcumin, appear to have anticancer properties.
PRACTICAL GUIDELINES
Like any therapeutic diet, the ketogenic
diet is best adopted under the supervision
of a knowledgeable physician, and many
naturopaths now understand and recommend the diet for cancer patients. The diet
is very restrictive, so it requires a clear
commitment—and sometimes a reminder
that a restrictive diet is better than dying.
And it’s not suited for everyone. Cancer
patients with severe muscle wasting probably won’t do well on the diet because
they have already lost a substantial
amount of weight.
The diet is best preceded by a fourto-seven-day water-only fast, which will
significantly boost ketone levels. The ideal
dietary ratio is four parts fat to one part
ADDITIONAL RESOURCES
Several excellent ebooks are available to help people adopt the ketogenic diet.
Other options include keotgenic diet recipe books for epilepsy:
Practical Keto Meal Plans for Cancer, by Patricia Daly; patriciadaly.com
Fight Cancer with a Ketogenic Diet, by Ellen Davis; ketogenic-diet-resource.com
Get Started with the Ketogenic Diet for Cancer, by Miriam Kalamian; dietarytherapies.
com
Health-care professionals should read Cancer as a Metabolic Disease,
by Thomas Seyfried.
To find a naturopathic physician experienced in oncology, visit oncanp.org.
Jack Challem, BA, ASN, is one of America’s most trusted nutrition and health writers and a member of the American Society for Nutrition. Based in Tucson, Ariz., he is the author of
more than 20 books, including No More Fatigue and The Food-Mood Solution. Visit him on the Web at nutritionreporter.com.
74 amazing wellness | SPRING 2015
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natural glow find your shine
BY LISA TURNER
BEAUTY AROUND THE WORLD
We scoured the globe to bring you the best natural beauty secrets
ALL AROUND THE WORLD, WOMEN FROM VARIOUS CULTURES HAVE THEIR OWN UNIQUE TIPS,
tricks, and home remedies for softer hair, smoother skin, and fewer wrinkles. Here’s a
sampling of some favorites from across the globe:
Africa. Shea butter, from the nut of
the karite tree, is among the most prized
beauty ingredients from Africa. It’s used
to soften and nourish hair and skin, and is
a key component of black soap, legendary
for its ability to calm eczema, psoriasis,
and other skin irritations. Other healing
compounds native to Africa include
buchu, which reduces inflammation and
prevents oxidative damage to skin. Baobab
oil, derived from the seeds of the baobab
tree, is rich in antioxidants and essential
fatty acids, and has anti-inflammatory
effects to soothe irritated skin. Rooibos, or
“red tea,” is an indigenous herb from the
Southwestern Cape region of South Africa
that’s a potent antioxidant for skin.
Beauty tip: Use shea butter as a shave
cream or after-shave cream to minimize
red bumps and deeply moisturize.
India.
The leaves, roots, and seeds of
the neem tree have been used medicinally
in India for thousands of years to treat
various skin diseases, infections, inflammation and gum disease. Neem has
antibacterial, antifungal, and antiviral
properties that prevent and heal acne, and
it’s used in hair products for its strengthening effect on keratin, the chief protein
found in the hair. Neem also strengthens
and soothes irritated gum tissues. Turmeric,
taken internally, can heal inflammatory
skin conditions, and gooseberry (also called
amla) is rich in vitamin C and is used to
reduce pigmentation and lighten dark spots.
Beauty tip: After cleansing skin, apply a
few drops of neem oil over problem areas.
Neem’s antibacterial properties help to
clear blemishes, remove blackheads, and
tighten pores.
Neem has antibacterial,
antifungal, and antiviral
properties that prevent
and heal acne.
78 amazing wellness | SPRING 2015
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natural glow
Aloe vera has long been used in the
Philippines to soften skin.
Japan.
Japanese women can often
be found sipping green tea. Green tea
is rich in polyphenol antioxidants and
anti-inflammatory compounds that shield
the skin from sun damage, wrinkles, and
signs of aging. Green tea polyphenols also
protect against skin cancer, both internally
and when applied topically. The traditional Japanese diet also tends to be high
in omega-3 fats, which mitigate signs
of aging from sun exposure. Seaweed,
another component of the traditional
Japanese diet, is rich in iodine, essential
for strengthening hair. Seaweed is also
rich in polysaccharides, which help firm
and tone the skin, and other compounds
that reduce blotchiness and redness.
Beauty tip: Make a green tea mask: After
brewing a cup of green tea, open the bag
and mix leaves with raw Manuka honey
to form a paste. Apply to cleansed skin for
10–15 minutes, rub to exfoliate, and rinse.
Philippines.
Aloe vera has long
been used in the Philippines to soften skin,
heal irritations, and soothe sunburn. Aloe
also makes hair smooth and glossy, and
helps tighten and tone skin around the
eyes. Papaya, another ingredient native
to the Philippines, contains papain, an
enzyme that gently exfoliates by breaking
down the proteins in dead skin cells.
Beauty tip: For added volume and shine,
apply pure aloe gel from roots to tips of
shampooed hair. Leave on for 10 minutes,
then rinse and condition as usual.
France. Taking good care of skin
indulge in regular facials and hydrate by
drinking lots of water and spritzing their
faces regularly with mineral water. And
while drinking alcohol is deleterious to
skin, red wine, rich in the antioxidant
resveratrol, is ubiquitous in France. Taken
internally as a supplement, resveratrol
may reduce the risk of cardiovascular
disease and protect against other diseases
of aging; topically applied, resveratrol is
17 times more potent than idebenone,
an antioxidant used in some antiwrinkle
creams. Fruit-based masks and peels,
central to the beauty routine for French
women, contain enzymes that gently exfoliate dead, dry skin. Milk-based products,
another cornerstone of the French beauty
routine, contain lactic acid to improve
skin’s texture and naturally hydrate. And
sunscreen is a must: Most French women
won’t leave the house without
it (and neither should you);
choose a natural brand
without fragrance
or phthalates.
Beauty tip: Carry
a mineral water
spritzer in your
handbag at all
times for a dewy
complexion.
rather than covering flaws with cosmetics is a priority for French women, who
French women hydrate by
drinking lots of water.
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Lisa Turner is a certified food psychology coach, nutritional healer, intuitive eating consultant, and author. She has written five books on food and nutrition and developed the Inspired
Eats iPhone app. Visit her online at inspiredeating.com.
80 amazing wellness | SPRING 2015
beauty inside & out discover your inner glow
BY LISA TURNER
NATURAL HAIR FIXES
Simple solutions for six common problems
LIFELESS LOCKS? GREASY MANE? THERE’S AN EASY FIX. TURN YOUR DULL, DRY DREADS
into gleaming tresses, with solutions for every hair problem. Fight frizz, halt breakage,
and bring back shine.
1. dry, brittle hair
The cause. Excessive blow drying, chemical coloring agents, and the wrong kind of
conditioner are the most common culprits. Hormonal imbalances may be to blame,
especially if you’re menopausal or perimenopausal. Less common: thyroid disease or
Grave’s disease, an autoimmune disorder, can cause dryness and breakage of hair. And
lack of hydration impacts hair, leaving it parched and brittle.
The fix. Once you’ve ruled out possible medical causes, focus on moisturizing, with
super-emollient shampoos and conditioners; look for those with biotin, a B vitamin that
increases the elasticity of the hair’s cortex to keep brittle hair from breaking (you can
take biotin supplements, too). Use a deep conditioner or hair repair formula weekly.
And avoid excessively steamy showers and heat drying; both can strip oils from the
scalp and dehydrate hair.
Product picks. Acure Organics Root + Hair Deep Repair; Giovanni Hair Care 2Chic
Avocado & Olive Oil Ultra-Moist Shampoo; Nature’s Gate Biotin Strengthening Conditioner; Solgar Super High Potency Biotin 10,000 MCG.
ACURE ORGANICS
Root + Hair Deep
Repair is a hair
mask that locks
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restores shine and
strength with nourishing argan oil.
Great for hair that’s
been color-treated
and/or damaged
by heat.
2. dull hair
The cause. Most often, it’s a buildup of hair product; spray, mousse, and even conditioner that coat the hair shaft over time, dulling luster and weighing hair down. Chlorine
from swimming pools (and even tap water) can dull hair. Dry hair also looks less lustrous than well-conditioned locks.
The fix. Use a clarifying shampoo once a week to remove hair product buildup; a clarifying scalp treatment also helps break down oils coating the hair shaft and leaves locks
perky and shiny. For a simple, natural fix, rinse hair weekly in apple cider vinegar. Keep
locks well-conditioned to promote shine, and look for a conditioner that specifically
focuses on luster. Plant oil serums can also bring glow back to dull hair.
Product picks. Aubrey Organics Swimmer’s Shampoo; Bragg Organic Apple Cider
Vinegar; Jane Carter Solution Nourish & Shine.
3. frizzies
The cause. In winter, cold, dry air and indoor heating lead to a lack of humidity in the
air, leaving hair dull and frizzy, and causing flyaway locks. If you have curly hair, your
problems will be compounded in the summer, when excessive humidity in the air can
make curls unmanageable. Lack of dietary fat can also lead to year-round frizzies.
The fix. Tame frizzy, flyaway hair by spritzing your hairbrush with hairspray; combat
damage and dryness with leave-in conditioners (keep a small bottle in your purse for
daytime touchups). Skip brushing and use a wide-toothed comb to style hair instead.
And increase levels of healthy fats with hemp oil or flax seed oil; try a tablespoon a day
in smoothies or salads.
Product picks. Alaffia Beautiful Curls Shea Butter Curl Activating Cream; Giovanni
Hair Care Frizz Be Gone; MillCreek Botanicals Biotene H-24 Styling Gel; Nutiva
Organic Hemp Oil.
82 amazing wellness | SPRING 2015
JANE CARTER SOLUTION
Nourish & Shine restores luster to
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GIOVANNI HAIR
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beauty inside & out
4. thinning hair
The cause. Genetics and hormones are the most likely culprits; tight hairstyles, like
slicked-back ponytails and buns, can lead to “traction alopecia,” a condition that weakens hair follicles and stops hair growth. Hair loss and thinning can occur with low levels
of iron or vitamin D, or a lack of dietary protein. Same with some kinds of medication,
especially antidepressants. And inflammation can damage hair follicles, leading to early
hair loss.
The fix. Address any medical causes, get your iron and vitamin D levels checked, and
amp up dietary protein; aim for 40–50 grams a day, or about 25–30 percent of your daily
calories. Add a scoop of plant-based protein powder to smoothies to fill in the gaps. Hair
growth vitamins can help. And loosen up: if your pony or bun is tugging on your skin, it’s
too tight for your hair. Wear hair down, or gather it loosely in a coated band.
Product picks. Flora Floradix Iron + Herbs; Hobe Labs Energizer Hair Thickening Serum;
Jane Carter Solution Scalp Nourishing Serum; JĀSÖN Thin To Thick Body Building Hair
Spray; Manitoba Harvest Hemp Protein Powder; and TwinLab Vitamin D3 Dots.
FLORA
Floradix Iron
+ Herbs liquid provides
easily absorbable iron from
botanical
sources, plus
hair-nourishing B-vitamins—and it
tastes great.
Hair loss and thinning can occur with
low levels of iron or vitamin D.
DESERT
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ORGANICS
Lemon Tea
Tree Shampoo
is made with
both lemon
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lemon peel
extract to
remove excess
oil and styling product
buildup from
hair and scalp.
5. oily hair
The cause. Sebaceous glands in the scalp are responsible for producing oils that moisturize the scalp and hair shaft; hormonal imbalances and certain diseases of the pituitary or
adrenal glands can shift them into overdrive, leaving hair oily and flat; ovarian disorders
can have the same effect. Over-brushing hair can make it look oilier, since you’re distributing oil from the scalp through hair strands; the same goes for over-conditioning hair.
The fix. Once you’ve ruled out any possible medical causes, a dry shampoo can help; or
try a simple DIY fix: mix 4 parts cornstarch with 1 part baking soda, and apply with a
makeup brush to hair roots. Look for shampoos formulated with tea tree oil and citrus to
remove excess oil and calm sebaceous glands. Instead of conditioner, use a light cream
rinse, and skip the scalp; apply it from the tops of your ears down.
Product picks. Desert Essence Lemon Tea Tree Shampoo; Earth Science Volumizing
Citrus Shampoo; Giovanni Hair Care Golden Wheat Deep Cleanse Shampoo.
6. dandruff
The cause. Dandruff is simply dry skin cells that shed from the scalp; seborrheic dermatitis and eczema can also be at the root of the problem. Malassezia, a typically harmless
fungus, can irritate the scalp and cause faster turnover of skin cells, creating dandruff.
Sensitivity to hair products and not shampooing often enough are other common causes.
The fix. Rule out dermatitis or eczema, and give chemical hair products the boot; restock
your cabinets with natural shampoos, conditioners, and styling products to avoid irritating scalp. Products that contain salicylic acid, tea tree oil, baking soda, or vinegar
can help tame dandruff. Coconut oil is rich in lauric acid, an antifungal that can combat
malassezia. Look for it in hair products, or use it straight up; once a week, gently massage coconut oil into scalp, leave it in for 30 minutes, then shampoo and rinse as usual.
Product picks. Collective Wellbeing Salicylic Acid Scalp Shampoo; Garden of Life Organic
Extra Virgin Coconut Oil; Home Health Everclean Antidandruff Shampoo; JĀSÖN
Dandruff Relief Treatment Shampoo. Lisa Turner is a certified food psychology coach, nutritional healer, intuitive eating consultant, and author. She has written
five books on food and nutrition and developed the Inspired Eats iPhone app. Visit her online at inspiredeating.com.
84 amazing wellness | SPRING 2015
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fit & healthy exercise and diet for active lifestyles
BY VERA TWEED
STAY STRONG
Strength training after 50: The real fountain of youth
MUCH OF WHAT WE THINK IS THE NATURAL
aging process—flab in all the wrong
places, weight gain even though we eat
less, higher risk for so-called age-related
diseases, and eventually, frailty—is simply
a manifestation of muscle loss. But there
is hard scientific evidence that it can be
reversed with the right kind of strength
training—restoring energy, strength, and
a lean, youthful body.
“Muscle loss is the major cause of
metabolic slowdown,” says Wayne Westcott, PhD, a professor of exercise science
at Quincy College in Massachusetts, and
author of more than 400 articles and
26 books on the subject, most recently
Strength Training Past 50. And that slowdown underlies the aging process.
Compared to fat, muscle is denser,
heavier, occupies less space, and burns
more calories. Consequently, younger
people can eat more without gaining
weight, and generally look thinner than
an older person of the same weight.
Without regular strength training, says
Westcott, this is what happens after age 20:
Men lose an average of 7 pounds of muscle
per decade. Women lose an average of 5
pounds, and after menopause, 10 pounds
per decade.
However, studies of more than a thousand older people, by Westcott and others,
show that two strength-training workouts
per week, done the right way, produce these
muscle gains after 10 weeks: 4 to 4.5 pounds
for men, and 2.2 to 2.5 pounds for women.
If there is no change in diet, on average,
there is also a loss of about 1 to 1.5 pounds
of fat for each pound of muscle gain. The
net effect is a stronger, leaner body that
both looks and functions as it did years—
and perhaps decades—ago.
WHAT TO DO
For anyone starting a strength-training
program, Westcott recommends learning,
with a trainer, how to use five pieces of
equipment in a gym: a leg press, a chest
press, a seated row machine, a lower back
machine, and an abdominal machine.
These help you work muscles effectively
and safely, this way:
Z Do 10 to 15 repetitions on each machine
Z Set the resistance so that muscles are
fatigued at the end of those repetitions
Z Take 4 to 6 seconds to perform each
repetition
(For people younger than 50, resistance
should be set somewhat higher, to fatigue
muscles after 8 to 12 repetitions.) If the
resistance is too low, so that you can do
more repetitions, it won’t build muscle,
and if it’s too high, you can overdo it.
A third workout per week will produce
more fat loss, but won’t significantly add
more muscle. Regular aerobic exercise is
also recommended.
10 bonus benefits
of strength training
With the right strength training,
says Westcott, “there’s no significant difference in muscle gain
at any age.” That’s even true for
90-year-olds. And, he says, there
are additional benefits:
Z
Z
Z
Z
Z
Z
Z
Z
Z
Z
86 amazing wellness | SPRING 2015
More energy
A better mood
Better bone density
Less or no lower back pain
Less discomfort from arthritis
or fibromyalgia
Less type 2 diabetes
Lower blood pressure
Healthier levels of cholesterol
Better recovery from heart
disease
Relief from clinically diagnosed
depression
fit & healthy
SUPPORTING SUPPLEMENTS
For overall energy, a high-quality multivitamin lays the foundation. CoQ10 (30–100 mg daily)
enhances energy production, and fish oil (1–3 grams daily) calms inflammation that underlies aches
and soreness. In addition, these complement a strength-training program:
PROTEIN: After muscles are intentionally
challenged during a workout, they need
enough protein to repair and rebuild. “It
isn’t the timing, it’s quantity,” says Brad
Schoenfeld, PhD, lead author of the study
and author of The M.A.X. Muscle Plan
and other books (lookgreatnaked.com).
For each pound of ideal body weight, he
recommends 0.8 grams of protein per
day—e.g., 104 grams for a 130-pound
woman (130 X 0.8). Protein powders are
a convenient, concentrated, low-calorie
good buys ...
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source. Look for approximately 20 grams of
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JOINT PROTECTION: Glucosamine and chondroitin, long-standing joint supplements,
are becoming more popular in exercise
recovery formulas for people of all ages.
They nourish cartilage and protect joints.
Other helpful ingredients include Celadrin,
a proprietary type of fatty acid, and Natural Eggshell Membrane (NEM).
RELIEF FROM SORE MUSCLES: Look for gels
and creams with cayenne, arnica, St. John’s
wort, eucalyptus, or MSM.
Amazing Wellness contributing editor Vera Tweed has
been writing about nutrition, fitness, and healthy living
since 1997. She specializes in covering research and expert
knowledge that empowers people to lead better lives.
Tweed lives in Los Angeles.
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healthy pet natural care for dogs & cats
BY JULIA SZABO
ANTI-AGING FOR PETS
These healthy tips can help increase the lifespan of your dog or cat
IN HUMANS, UNHEALTHY HABITS CAN
shorten our lifespans—and the same
is true for pets. Help to ensure your pet
leads a long and happy life with this
health and fitness plan for dogs and cats.
FOUR-FOOTED FITNESS
Exercise is just as important for pets as
for people, so make sure your dog gets
plenty of quality outdoor time, with lots
of heart-healthy walking and running.
If your cats are not outdoorsy types,
provide them with fun, wall-mounted
shelves. Cats are arboreal creatures
that enjoy climbing, and it helps them
stay in shape. Or, try placing your cats’
food in a maze-like interactive feeder;
this turns mealtime into a game that
appeals to their feline hunter-gatherer
instincts. It’s fun to watch them pounce
on their meals, retrieving them morsel
by morsel!
GO GRAIN-FREE
Feeding dogs and cats a grain-free diet can
help to prevent inflammation from shortening their lives. Grain aggravates aging
arthritic joints, and the best way to avoid
this—especially as pets grow older—is to
go grain-free. To help prevent diabetes
and cancer, make sure that your pets’ diet
contains no corn, which is fattening and
high-glycemic.
HEALTHY TREATS
When it comes to human food treats,
try sardines packed in water, as well as
pet-safe veggies such as celery, carrot,
broccoli, cauliflower, and baked sweet
potato. And certain spices are just as
good for your dog or cat as they are for
you. My dogs’ favorites are cinnamon
and turmeric. They’re anti-inflammatory
and help to prevent cognitive decline.
My dogs love the way these spices make
food taste.
90 amazing wellness | SPRING 2015
Cats are arboreal creatures that
enjoy climbing.
healthy pet
ORAL HEALTH
Oral health is the gateway to overall wellness. To keep your animals’ chompers in
peak condition, try brushing their teeth
with coconut oil, which is antibacterial
and great for oral health in both pets
and people. A bonus: Coconut oil makes
the chore of tooth-brushing easier and
more enjoyable for brusher and brushee,
because I have yet to meet the dog or cat
who doesn’t love the irresistibly sweet
taste! (I often soup up my pets’ kibble with
coconut oil. too.)
“PAWS” TO DE-STRESS
Stress is a silent killer for people and
pets. Try adding homeopathic flower
essences to water bowls (try Bach Rescue
Remedy) and playing soothing classical
music if they’re anxious (e.g., on the 4th
KEY SUPPLEMENTS
Z A high-quality FISH OIL formulated for pets helps to maintain health on many levels.
But make sure to use oil made just for pets, as fish oil products for people often contain
rosemary oil, and that’s not good for cats. Try: Nordic Naturals Omega-3 Pet.
Z PROBIOTICS for pets are key for a healthy immune system.
Z To prevent geriatric cloudy eyes in senior dogs, MILK THISTLE works wonders, and it
also supports the liver and kidneys.
Z HAWTHORN can help to keep your pet’s heart strong. Cats can be finicky, but powdered
supplements are easy to administer to dogs; simply sprinkle the capsule contents over
food moistened with fish oil (half a capsule for smaller dogs).
of July, when the loud noise of fireworks
may upset them). And let them know
they are loved. When pets feel loved,
they feel great, with a healthy immune
response and zest for life—and all that
spells greater longevity. Talk to your pets
and spend as much quality time with
them as humanly possible. But when you
must leave them home alone, make sure
they have plenty of toys to keep them
occupied. And when it’s time for them to
sleep, provide them with cuddly, supportive
beds so they’ll have sweet dreams. This
way, you can rest easy too, knowing
you’ve done all you can to extend your
beloved pets’ lives to the fullest.
Julia Szabo is a journalist and healthy living advocate whose articles have appeared in the New York Post, Cesar’s Way, Dogster.com, and Catster.com. She is the author of seven books,
including her latest, Medicine Dog.
*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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healing kitchen recipes for health
BY NEIL ZEVNIK
THE DETOXSTYLE
DIET
Want to help flush toxins,
energize, and feel great?
Try these tips for a
kinder, gentler detox
DETOX AND CLEANSE DIETS ARE ALL THE RAGE
these days, with every celebrity and her
sister espousing their favorite regimen and
practitioner. With names like “Master,”
“Supercharged,” and “Clean,” they evoke
the heights of wellness, and choosing
among them can be confusing.
But what if you’re not quite ready for a
lengthy fast and a seriously regimented
diet? What if you’re just looking to bolster
and improve your body’s functions, and
you’d like to employ a few of the basic
concepts of these popular programs
to enhance your well-being? Try these
helpful suggestions:
Liquids
Many of the detox and cleanse diets
involve liquids, either exclusively or in
combination. The most important? Water,
plain and simple. Drink it all day long,
and lots of it. It will help your body’s natural
detoxification systems—liver, kidneys,
and skin—to function more efficiently
and carry out their cleansing tasks. And
94 amazing wellness | SPRING 2015
you can enjoy it in the form of herbal
teas, which are recommended in several
cleansing diets, and get the benefits of the
herbs as well as the water.
Fiber
Most of the detox diets involve some sort
of fiber, which is nature’s own scouring
pad. Be sure to include whole grains,
especially high-protein sources such as
lentils and quinoa. Healthy carbs such as
these are especially necessary for maintaining your body’s store of energy.
Fruits and Vegetables
In terms of cleansing, fruits and veggies
are particularly effective when consumed
raw to retain all their natural fiber (yes,
more fiber) and nutrients. The vitamins,
minerals, and antioxidants can only do
you good, and the natural sugars in the
fruit will help reduce cravings for things
you shouldn’t have. Salads and smoothies
are an especially enjoyable way to get
your daily doses.
Healthy Oils
Enjoy not only the “good” oils (such
as olive oil), but also the foods that
contain them, such as avocados, nuts,
and wild-caught salmon. You’ll derive
all sorts of benefits from the oils as
well as from the protein and nutrients
found in these foods.
Things to Avoid
Processed and packaged foods are out, of
course—organic, fresh foods are optimal.
No red meat, please; get your proteins
from sustainable fish, pastured white-meat
chicken, beans and lentils, and organic
tofu. And keep the sugar to a bare minimum; for sweetening, use local honey—or
better yet, eat a helping of naturally sweet
fresh fruit.
Instead of plunging into a short-term
and intense detox regimen, why not
incorporate these related ideas into your
daily diet for a long-term feeling of wellbeing and a healthy glow?
healing kitchen
ir.
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Strawberries are a source
Red Fruit Salad
Serves 4
This versatile salad can be used as the
base of everything from a light lunch to
a refreshing smoothie.
96 amazing wellness | SPRING 2015
1 ½ cups organic strawberries,
halved
1 ½ cups watermelon, cut into oneinch chunks
2 Tbs. cherry balsamic vinegar
2 Tbs. organic extra-virgin olive oil
1 Tbs. Meyer lemon juice
1 Tbs. shredded fresh mint leaves
Grind of fresh black pepper
Combine all ingredients in glass bowl,
and gently toss to combine. Refrigerate for at least one hour.
PER SERVING: 105 cal; 1g pro; 7g total fat
(1g sat fat); 11g carb; 0mg chol; 5mg sod;
2g fiber; 9g sugars
PHOTO: PORNCHAI MITTONGTARE; FOOD STYLING: LIESL MAGGIORE; PROP STYLING: ROBIN TURK
RECIPE TIPS
Z Serve over mesclun greens for a
refreshing lunch.
Z Purée 1 cup fruit
salad with ½
cup nonfat plain
Greek yogurt and
1 Tbs. local honey
for a revivifying
smoothie.
Z Coarsely chop ½
cup fruit salad and
add ½ tsp. minced
fresh jalapeño.
Serve as a relish
for grilled fish or
chicken.
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100 amazing wellness | SPRING 2015
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T O DAY ' S F R E S H , S U S TA I N A B L E C AT C H –