February 2016

VOLUME 20, ISSUE 2 · FEBRUARY 2016
“You cannot have a positive life and a negative mind.” ~ Joyce Meyer
GIVE YOUR HEART SOME
LOVIN' WITH OMEGA 3S
by Dr. Heather Manly, ND
When it’s functioning properly, you don’t
feel your heart doing its work; it’s a quiet
engine pumping your blood to and from
all parts of your body through the flexible
wiring of arteries and veins. But we have
all learned that even when your heart
is working beautifully, it’s important to
keep it fueled with the right nutrients.
The importance of taking omega-3
essential fatty acids (EFAs) for heart
health is understood now more than ever
before. The two most important omega-
3s are eicosapentaenoic acid (EPA), and
docosahexaenoic acid (DHA), which
work together in a harmonious manner
to nourish the cardiovascular system.
IN THIS ISSUE
An Overlooked Aspect of Heart Health
How to Maintain Good Eye Health
How Blood Sugar Affects Your Breathing 10
Apple Pie Oatmeal
US ON
www.facebook.com/DevelopingHealthyHabits
6
8
11
Multiple clinical trials show that EPA
and DHA support healthy levels of blood
fats (cholesterols and triglycerides). Some
evidence also shows that omega-3 EFAs
encourage a favorable inflammation
response.
Because omega-3 EFAs are primarily
sourced from coldwater fish, progressive
physicians originally advised their patients
to eat three servings of coldwater fish
(salmon, tuna, trout, herring and sardines,
for example) per week or to take “fish oil.”
Frequently eating fish, for many, is not a
palatable or affordable option. In addition,
a significant percentage of the edible fish
species populations today contain unattractive
and potentially dangerous levels of
mercury. Therefore, supplementation is an
excellent alternative.
While the thought of taking “fish oil”
might seem unpalatable, in today’s world
of more sophisticated processing technology,
omega-3s are offered in a variety of
delivery systems and flavors that actually
make them a treat to take! Options
include chewable, flavored soft gels, tasty
liquids and gummies, and concentrated
products that provide a higher dose in
fewer soft gels. Look for the natural
triglyceride form for maximum absorption.
Vegetarians will be thrilled to know
that algae products offer a plant-based
omega-3 solution for those who do not
eat fish.
No matter the delivery system, recent
statistics show that it is advisable to
include omega-3 EFA supplements
in a daily regimen, giving them equal
standing to the daily multivitamin. A
December 2015 report published in the
journal, Nutrients, explained that based
on the National Health and Nutrition
Examination Survey, an alarming
95% of Americans likely have clinically
insufficient levels of EPA and DHA.
Suboptimal levels of EPA and DHA put
people at higher risk for the development
of coronary heart disease (CHD). CHD
is characterized by the buildup of plaque
inside your coronary arteries, blocking
oxygen-rich blood
Continued On Page 2
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Developing Healthy Habits
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Suzy Cohen, RPh
Mark J. Kaylor
Contributors
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Danielle Myers
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health and wellness.”
OMEGA 3S — Continued from Page 1
supply to the heart, which is required
for healthy function.
This report adds significant weight to a
2013 Harvard School of Public Health
study showing that adults aged 16
and older that had higher blood levels
of EPA and DHA also had healthier
cardiovascular systems with age. Evidence
is so compelling for the value of
omega-3 EFAs in the human diet that
the esteemed American Heart Association
has officially acknowledged them,
recommending 1000 mg daily.
Blood Fats
Your individual cholesterol levels
(LDL–”bad,” VLDL–very “bad,”
HDL–”good,” and TC–”total”) are a
combination of diet and genetics—what
your liver naturally produces. These
lipoproteins circulate in your blood.
Problems arise when the LDL and
VLDL (meaning low-density and very
low density), which are lethargic in
nature, deposit themselves in your cardiovascular
arteries, causing blockages
as the deposits harden through time.
Your blood fat profile also includes triglycerides
(TG), a basic blood lipid that
ferries adipose fat and glucose produced
in the liver to the rest of the body.
EPA and DHA supplementation helps
to create healthy blood fat profiles.
As one example, a meta-analysis (a
statistics-oriented review of study
results) found that omega-3s can
reduce triglyceride levels in individuals
with higher than normal (undesirable)
TG after only several weeks of daily
consumption. The study points out that
some EPA trials have shown up to 30%
TG reduction, but more commonly,
decreases ranged between 15 and 20%.
Interestingly, both EPA and DHA
have different affinities for blood
fats, which is a key reason why most
omega-3 supplements for cardiovascular
health contain both. The meta-analysis
reviewed studies centering on the
effects on blood fats of supplementing
with EPA only, with DHA only, or
with both EPA and DHA. DHA had
a tendency to raise LDL (bad), yet also
increased HDL (good). EPA reduced
LDL, but had no effect on HDL. 1
A 2015 review of EPA and DHA studies
(culled from two major trials called
MARINE and ANCHOR), seemed
to favor the powers of EPA. Both
showed its ability to lower TG, and
approximately 4 grams per day of EPA
decreased TG and total cholesterol,
yet had no effect on LDL. The study
authors commented that EPA provided
a more favorable blood-fat profile, but
also seemed to impact cardiovascular
inflammation. 2
Inflammation
Overactive (and unhealthy)
inflammation response, notably chronic
inflammation, damages the heart.
Research has shown that the molecular
mechanism underlying chronic
inflammation dramatically contributes
to the growth of artery clogging
plaques. A chief biochemical responsible
for causing chronic inflammation
is C-reactive protein, and one study in
2011 found that participants who took
omega-3 EFAs exhibited reduced levels
of C-reactive protein. 3
A controllable aspect of chronic
inflammation is diet, in collaboration
with omega-3 supplementation. Here’s
why. The typical Western diet is very
high in omega-6 polyunsaturated fatty
acids, at the expense of essential omega-
3s. The healthy balance, say nutritionists,
is 1:1. The typical ratio among
Continued On Page 4
The statements and products in this newsletter
have not been evaluated by the Food and Drug
Administration and are not intended to diagnose,
treat, cure or prevent any disease.
2 February 2016 • www.DevelopingHealthyHabits.com

Love
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OMEGA 3S — Continued from Page 2
American adults is estimated to now be
dramatically in favor of omega-6, at about
15:1. A long-term intake of this skewed
ratio is believed to be a trigger that
produces cardiovascular disease, among
others. One researcher pointed out that in
prevention of cardiovascular disease, even
a ratio of 4:1 was associated with a 70%
decrease in total mortality. 4
It’s simple, really. Omega-6 fatty acids
are pro-inflammatory, so the more you
eat, the more you are at risk for chronic
inflammation that stresses your cardiovascular
system. The worst offenders are
vegetable oils, such as safflower, sunflower,
corn, cottonseed, sesame and soybean.
Omega-6 fatty acids also include arachidonic
acid, found primarily in red meat.
Fish, however, contain only omega-3s and
absolutely no omega-6. Omega-3 EFAs
have been shown to reduce inflammatory
response.
While concentrating on reducing your
omega-6 intake and eating healthier,
nutritious foods is a great start. Omega-3
EFA supplementation is an easy way
to make sure you achieve the omega-3
levels you need to support a healthy heart.
International health experts recommend
that if you simply want to avoid omega-3
deficiency, take 500 mg EPA and DHA
daily. For proactive support, double that
to 1 gram (1000 mg), and for highintensity
support, up it to 2 to 4 grams
of EPA+DHA. If you are just starting to
renovate your diet, the latter is particularly
beneficial to begin immediately
coaxing your omega-6: omega-3 ratio to a
much healthier balance.
Yes, perusing the shelves for the right
omega-3 supplement for you can be a bit
confusing. But there is one way to guarantee
that the product is fresh and free
from contaminants: Ask the manufacturer
for a certificate of analysis for the product
you wish to purchase. This will be your
ticket to understanding the quality of
your selection and the transparency of the
company, and will make your choice so
much easier. And there’s nothing “fishy”
about that!
References:
1
Eslick, GD, et al, Int J Cardiol. 2009 Jul
24;136(1):4-16
2
Singh, S., Am J Ther. 2015 Mar 31.
3
Clin Lipidol 2011. 6(6), 723-9
4
Simopoulos, Biomedicine & Pharmacotherapy.
Vol 56, #8, Oct. 2002, 365-79.
Author’s
Bio:
Dr. Heather Manley, ND, is a naturopathic
physician who lives and practice on the
Big Island of Hawaii. A graduate of the
National College of Naturopathic Medicine
in Portland, Oregon, Dr. Heather focuses on
preventative health care for families. Her goal
is to empower families to be confident and
proactive in their everyday health. A contributing
writer to Dandelion Moms, Organic
Eats magazine, Parents Canada, and KIWI
magazine, Dr. Heather is also the award-winning
author of The Human Body Detectives
book and curriculum series.
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These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
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4 February 2016 • www.DevelopingHealthyHabits.com

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www.DevelopingHealthyHabits.com • January 2016 5

y Mark J Kaylor
An Overlooked Aspect of
HEART HEALTH
Every 20 seconds someone in the US has
a heart attack, while every 34 seconds
someone dies of heart disease. With
these kinds of statistics, you’d think we'd
be doing everything we can to prevent
cardiovascular disease. But are we?
There’s more to heart health than most
folks think. Typically, when one hears
about blood sugar and insulin, most of us
immediately think of diabetes. Did you
know though, that blood sugar and insulin
imbalances are actually at the “heart”
of many cardiovascular concerns?
The primary issue here is a process that
involves our cells becoming less and less
sensitive to insulin, thereby raising blood
sugar levels and causing the pancreas
to continually produce more and more
insulin. This then becomes a pernicious
cycle, as the cells react negatively to the
excessive insulin production that then
leads to even more insulin resistance.
Insulin resistance is a risk factor for high
triglycerides, obesity, coronary artery
disease, atherosclerosis, dyslipidemia,
hypertension, homocysteine and clotting
issues.
The Good News
The good news is that there is much
we can do to prevent insulin resistance
as well as improve our insulin sensitivity.
There is a specific extraction of the
Maitake mushroom called SX-fraction
that, in multiple lab and clinical studies,
demonstrated the ability to effectively
lower both blood sugar and insulin levels.
Evidence of its ability to improve insulin
sensitivity and support heart health is
found in its research confirmed ability to
lower blood pressure, LDL cholesterol,
HbA1c and triglycerides.
With research coming out almost daily
emphasizing the importance of maintaining
healthy blood sugar and insulin
levels, as well as a number of other health
concerns, it may behoove us to be more
attentive to these important measures of
our health.
Author’s
Bio:
Mark J. Kaylor has been
exploring holistic health
and healing for close to
four decades. He is the
founder and director of the not-for-profit
Radiant Health Project. Mark welcomes your
comments and questions and can be contacted
at his website:
www.RadiantHealthProject.com
or on facebook at
www.facebook.com/RadiantHealthProject.
6 February 2016 • www.DevelopingHealthyHabits.com

www.DevelopingHealthyHabits.com • January 2016 13

Seeing the Whole Picture:
How to Maintain Good Eye Health
by Danielle Myers
The age-old expression, “the eyes are
the windows to the soul,” could have
more meaning than we realize. Our
eyes tell us a lot about our bodies
and our health. Taking care of these
organs not only helps prevent disease,
but can improve our overall health.
According to the Centers for Disease
Control and Prevention (CDC), more
than 3.3 million Americans aged
40 years and older are either legally
blind or have low vision. The leading
causes of blindness and low vision
in the United States are primarily
age-related eye diseases such as macular
degeneration, cataract, diabetic
retinopathy and glaucoma.
According to Bausch & Lomb,
80 percent of visual impairment is
preventative. Maintaining good eye
health and protecting our vision can
be accomplished in many ways every
day. Two important contributing factors
to consider are lifestyle and diet.
Lifestyle Habits for Healthy Eyes
Having healthy eyes means more than
just having good vision. Our everyday
lifestyle can have a major effect on the
long-term condition of our eyes. Take
a step back and consider five tips to
promote eye health, according to the
National Eye Institute (NEI):
1. Eat Healthy — Eating a healthy
diet that is rich in nutrients can
promote eye health benefits.
People who are overweight are at
risk of developing diabetes and
other systemic conditions that
can lead to vision loss.
2. Quit Smoking — Smoking can
cause an increased risk of agerelated
macular degeneration,
cataract and optic nerve damage,
all of which can lead to blindness.
3. Wear Protective Eyewear
— Whether its sunglasses,
eyeglasses, or safety glasses —
protect your eyes! You can never
be too careful when working
around objects that could cause
damage to your eyes. One in
particular is the sun. Sunglasses
should block 99% to 100% of
both UVA and UVB rays.
4. Rest Your Eyes — Looking at a
computer monitor for hours can
strain your eyes. According to
Mark Rosenfield, PhD, professor
of clinical education at the State
University of New York College
of Optometry, the average person
blinks up to two-thirds less often
per minute while looking at a
screen. Try the 20-20-20 rule:
every 20 minutes, look 20 feet
away for 20 seconds. This can
help reduce eyestrain.
5. Visit Your Eye Doctor Regularly —
Many common eye diseases such
as glaucoma, diabetic eye disease
and age-related macular degeneration
often have no warning
signs. A dilated eye exam is the
only way to detect these diseases
in their early stages. Many eye
diseases and conditions are hereditary,
so talk to family members
about eye health history.
Eat Right for Good Sight
Proper nutrition is paramount for
maintaining and preserving healthy
eyes. Foods rich in anti-oxidants
and essential omega-3 fatty acids are
important to the health of the macula,
the part of the eye responsible for
central vision. Diets high in fat can
actually cause deposits that constrict
blood flow in the arteries. So which
foods are actually good for the eyes?
For many, the first food that comes to
mind is carrots. These orange veggies
are full of beta-carotene, which helps
the retina and other parts of the eye
function. While beta-carotene has an
importance place in eye health diet,
there are a few other foods rich in
vitamins and minerals that are essential
for healthy eyes, according to the
American Optometric Association
(AOA):
Green, Leafy Vegetables
Why: Anti-oxidants
Dark, leafy greens – such as kale,
spinach, and collards – are packed
Continued On Page 9
8 February 2016 • www.DevelopingHealthyHabits.com

GOOD EYE HEALTH — Continued from Page 8
with lutein and zeaxanthin, which are
anti-oxidants that lower the risk of
developing macular degeneration and
cataracts. Lutein and zeaxanthin may
also act like natural sunglasses, helping
to form macular pigment that
filters out some of the sun’s damaging
rays.
Fatty Fish
Why: Omega-3 fatty acids
Fish such as tuna, salmon, mackerel,
anchovies and trout are rich in
docosahexaenoic acid (DHA), a fatty
acid found in the nerve cells in the
retina. These nutrients help protect
against macular degeneration and dry
eye syndrome, and decrease the risk
of eye pressure and glaucoma.
Citrus and berries
Why: Vitamin C
These fruits contain Vitamin C
which helps the body form and
maintain connective tissue, including
collagen found around the cornea
of the eye. Vitamin C can also help
reduce the risk of developing macular
degeneration and cataracts.
Eggs
Why: Zinc and Anti-oxidants
Egg yolks contain zinc, as well as
other anti-oxidants which play an
important role in bringing vitamin A
from the liver to the retina, in order
to produce melanin, a protective pigment
in the eye. Zinc can also help
reduce risk of macular degeneration.
Nuts
Vitamin E
Many nuts, particularly almonds, are
filled with Vitamin E which can help
protect membranes of cells throughout
the body, and can slow the progression
of macular degeneration.
SEE Your Doctor
A recent survey conducted by Bausch
& Lomb found that 70 percent of
people would rather lose a limb or
give up 10 years of their life than
lose their eyesight. However, only 21
percent of those surveyed had regular
eye exams in the past five years. A
regular eye exam is the best way to
protect your eyesight. The National
Institutes of Health (NIH) recommend
a complete eye exam every five
to 10 years for adults between the
ages of 20 and 39, every two to four
years for adults between the ages of
40 to 50, every one to three years
for adults between the ages of 55 to
64, and every one to two years for
adults ages 65 and older. Since many
eye problems do not have physical
symptoms until they become more
advanced, it is vital that a regular eye
exam is scheduled.
The Big Picture
Living in a digital world, our eyes
look from screen to screen throughout
the day. Taking preventative
measures and providing proper care
for these precious organs can help
to prevent disease and improve our
overall health. So, step back and take
a look at the big picture by maintaining
good eye health!
Author’s
Bio:
Danielle Myers is a freelance
writer and public relations professional
from the Philadelphia area.
As an avid traveler and foodie, she
enjoys writing articles for health,
travel, and food publications.
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www.DevelopingHealthyHabits.com • February 2016 9

How Blood Sugar
Affects Your Breathing
by Suzy Cohen, RPh
When you think of diabetes, either type
1 or 2, the possibility of complications
affecting your eyes, heart and kidney
come to mind. But you never really think
of your lungs having problems as a result
of blood sugar abnormalities. That’s
unfortunately a little-known fact.
Diabetes (diagnosed or not) spawns a ton
of oxidative stress throughout your body.
Lung tissue gets affected by poor blood
sugar dysregulation and all the free radicals
killing the innocent cells just trying
to ‘breathe,’ if you know what I mean.
Lung tissue has an extensive network of
blood vessels, especially the tiniest ones
called capillaries. Capillaries allow blood
cells carrying oxygen to march through
their vessel walls, but slowly, one cell at
a time, kind of like soldiers marching
one by one behind each other. Capillaries
are the most fragile because they
are so thin. Your lungs are also made up
of large amounts of connective tissue.
Capillaries get destroyed when excessive
glucose molecules attach to them and
cause stiffening, so then they can’t bend
anymore due to the formation of AGE
or “Advanced Glycation End” products.
A lot of inflammatory cytokines form
too. It’s the same case in your eyes, heart,
kidneys and nerves. That’s why diabetic
complications occur.
This leads to swelling and scar tissue,
which builds up in the air-pockets and
airways of your lung tissue. The capillary
tissues fill up with inflammatory cells
and fibrin. This process depletes your
anti-oxidants, like glutathione and SOD.
More problems if you have a SNP that
slows production of either of those! It
gets harder to breathe, you’re tired, and
you develop shortness of breath with little
or no exertion. Forget about exercising
now. To boot, your new sedentary state
causes weight gain and that taxes your
heart, increasing cardiovascular complications
from diabetes. It can apparently be
addressed, if only partially.
In a July 2015 study, researchers tested
the lung health of type 2 diabetic rodents
demonstrating that if they gave the critters
some chromium, zinc and leucine,
their lung health improved, like, a lot!
They tried the nutrients separately and
in combination. In all scenarios, the
anti-oxidant status improved and lung
inflammation reduced. In some cases it
diminished entirely. Chromium, zinc and
leucine didn’t just reduce blood sugar;
they also protected those fragile capillaries
and connective tissue from the
cytokine storm, while improving antioxidant
status. In other words, nutrients
that reduce complications of diabetes are
as important as those that reduce blood
sugar.
In November 2015, new research focused
on type 1 diabetes and mineral status.
Scientists measured blood levels of
chromium, zinc and magnesium and
they were reduced in all participants. In
fact, the most poorly controlled diabetics
seemed to have the worst deficiencies.
The research confirms that chromium,
zinc and magnesium may be useful for
people seeking to reduce complications.
So many of you are focused on the blood
sugar number, and you only judge your
success by the numbers shown on the
glucose machine. But I’m warning you
that it’s more important to focus on capillaries,
connective tissue and inflammation
chemicals. We know certain herbs and
minerals support healthy nerves, capillaries,
eyes, kidneys and airways. This
reduces complications. If you’re taking a
supplement but not seeing the numbers
go down, it may still be working. You’d
never even realize it if you’re just evaluating
your progress with a blood glucose
machine.
Author's Bio:
Suzy Cohen, RPh
has been a licensed
pharmacist for 22
years and is a functional
medicine
practitioner. Dubbed
as ‘America’s most
trusted pharmacist,’ she devotes most
of her time to teaching others about the
benefits of natural vitamins, herbs and
minerals. In addition to writing her own
syndicated health column, “Dear Pharmacist,”
which has appeared in the South
Florida Sun-Sentinel for 13 years, Suzy
is the author of three best-selling books
on natural health: The 24-Hour Pharmacist
(Collins 2007), Diabetes Without
Drugs (Rodale 2010) and her newest
release, Drug Muggers (Rodale 2011)
which teaches consumers about how
their medications may be slowly stealing
the life out of them, and how restoring
vitamins and minerals can prevent side
effects and restore vibrant health. Suzy
has appeared on The Dr. OZ Show, The
Doctors, The View, The 700 Club and Good
Morning America Health. You can ask
your own health question or read archived
articles at www.SuzyCohen.com
10 February 2016 • www.DevelopingHealthyHabits.com

⅓ cup regular oats
1 tbsp chia seeds
1 tsp ground cinnamon
¼ tsp ground ginger + pinch salt
1¼ cup almond milk
RECIPE
OF THE MONTH
APPLE PIE OATMEAL
Prep Time: 10 Minutes — Cook Time: 15 Minutes — Serves 1
INGREDIENTS:
1 Granny Smith apple,
peeled and cut into 1 inch pieces
1½ tablespoon pure maple syrup + more
for drizzling
1/2 cup unsweetened applesauce
DIRECTIONS:
1. In a medium sized pot over medium heat, whisk together the ⅓ cup oats, peeled and chopped apple,
1 tbsp chia seeds, ½ cup unsweetened applesauce, 1¼ cups almond milk, 1 tbsp pure maple syrup,
1 tsp cinnamon, ¼ tsp ginger, pinch of kosher salt. Whisk well.
2. Heat over medium heat for about eight minutes, stirring often.
When the mixture thickens and the liquid is absorbed, it is ready. Stir in the pure vanilla extract.
3. Pour into a dish and sprinkle with chopped walnuts, a pinch of cinnamon,
and a drizzle of pure maple syrup. Add a tiny bit of almond milk on top.
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Also, check us out at www.DevelopingHealthyHabits.com
1/2 tsp pure vanilla extract
1 tsp fresh lemon juice
2 tbsp chopped walnuts, for sprinkling
on top
www.DevelopingHealthyHabits.com • February 2016 11

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