Amazing Wellness January/February 2019

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WINTERIZE YOUR HAIR & SKIN | NATURAL WAYS TO LOWER BLOOD PRESSURE

COMPLIMENTS OF

THE

EAT-WELL

GUIDE

7

Best Diets for

Your Health

10 Tips for a

Heart-Healthy Diet

Experts on a

Nourished Mind,

Active Body &

Meaningful

Connections

Powerful

Probiotics

GUT-HEALING

SOLUTIONS

FOR BETTER

HEALTH

Naturally

Detoxifying

Supplements

WINTER 2019 $ 4 . 9 9

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This product is not intended to diagnose, treat, cure, or prevent any disease.

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contents | winter 2019

departments

20

Heal your gut to

experience greater

energy and improved

immunity

34

See how today’s

most buzzed-about

diets stack up.

features

34

40

42

THE DIET SHOWDOWN

There’s no perfect diet for everyone. So before you pick a

plan, be sure to do your research on what it can and can’t

do for your health.

11 DETOX SUPPLEMENTS FOR THE NEW YEAR

Eating a nutrient-dense, whole-foods diet will naturally

detoxify you, but sometimes your body needs some extra

help. These supplements will help you detoxify naturally.

3 HEALTH-MINDED PATHS TO HAPPINESS

Olympic gold medalist Apolo Ohno, Emmy-winning comic

Paula Poundstone, and upbeat life coach Yvonne Ryba offer

thoughtful routes to well-being.

13 AMAZING NEWS

The lastest research on

beets, sunlight, muscle mass,

and more.

18 WHAT I TAKE

Jaclyn Smith

The TV icon, designer, and

doting grandma stays strong—

and cancer-free— with exercise

and nutrition.

20 INSIDE SCOOP

Solutions For a Leaky Gut

A range of gut troubles can make

us feel miserable. Here’s how to

treat leaky gut for greater energy

and faster healing.

24 REMEDY 411

Preventing Your Child’s

Cold & Flu

Teach your child these healthy

habits to help prevent illness

and infections.

26 NEED TO KNOW

Tips for a Heart-Healthy Diet

Whether you have years of

unhealthy eating under your

belt, or simply want to fine-tune

your diet, here are 10 hearthealthy

diet tips.

28 HEALTH Q&A

Exploding the Diet Myths

Sorting out the marketing hype

from the science in the diet wars.

30 HERBAL HEALING

Natural Ways to Lower

Blood Pressure

Experts recommend treating

high blood pressure with lifestyle

changes and medications, but

natural remedies may be just

as effective.

56 BEAUTY INSIDE & OUT

Fight Winter Beauty Woes

If you and your skin have had

enough of winter, try these 9

ways to banish cold-weather

woes.

50 GO AROMATHERAPY

Aromatherapy For a

Healthy Heart

Many are mindful of how

diet and exercise affect hearth

health, but aromatherapy offers

complementary support with

essential oils.

52 FIT & HEALTHY

5 Ways to Shake Things Up

Ring in the new year with a new

outlook at the gym.

54 MAKE IT

No-Bake Cacao Bars

With these Goji

Berry, Pistachio

& Coconut

Chocolate Bars,

you’ll satisfy your

sweet tooth while

loading up on all

the right nutrients!

56 CHECK IT OUT!

Winter Wellness

These products are sure to

become regulars on your

supplement shelf.

4 WINTER 2019 | AMAZING WELLNESS


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AMAZING


Creative Director Rachel Joyosa

Editor-in-Chief Maureen Farrar

Contributing Art Director Rachel Pilvinsky

Associate Editor Elizabeth Fisher

Contributing Editors Nicole Brechka, Helen Gray, Jerry Shaver, Vera Tweed

Copy Editor James Naples

Production Director Patrick Sternkopf

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AMAZING WELLNESS. Vol. 11, No. 1. Published periodically by Active Interest Media, Inc. 5720 Flatiron Parkway,

Boulder, CO 80301; 303-253-6300; fax 303-443-9757. ©2019 Active Interest Media, Inc. All rights reserved. The

opinions expressed by the columnists and contributors to AMAZING WELLNESS are not necessarily those of the

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information, contact your health care professional or other reliable resources.


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editor’s note

C’MON, GET HAPPY!

In our

next issue ...

The path to bliss

may take creative

experimenting, but

happiness is

attainable

As 2019 starts, many of us are optimistically setting new year’s

resolutions. In fact, many of us resolve to eat healthier in the

new year, but with so much information (much of it conflicting)

about diets and nutrition, where do you start?

There are many diets out there: gluten-free, Paleo, Weight

Watchers, Whole 30, ketogenic, and Mediterranean are just a

handful of healthy diet options. Which is the most effective one?

The fact is, there is no single diet plan that works for everyone.

The best diet is the one you’ll stick with. It’s the one that fits your

lifestyle and is easy for you to follow. So how do you sort through

the marketing claims to find a plan that works for you?

In “The Diet Showdown,” on page 34, writer and dietician

Matthew Kadey, MS, RD, sorts through the most popular diets. He

explains what they are, and how they work, and he highlights the

pros and cons of each plan so you can tell which one suits your

goals and your life. Jonny Bowden, PhD, CNS, author of “From

Vegan to Keto: Myths about Nutrition” on page 28, also gets to the

bottom of the diet wars. In the article he explodes some common

myths about some eating plans, helping you separate the junk

from the science.

Finding happiness and joy is another worthy resolution to make

in the new year. In “3 Health-Minded Paths to Happiness,” on

page 42, writer Chris Mann talks to Olympic gold medalist Apolo

Ohno, comic Paula Poundstone, and life coach Yvonne Ryba to find

out how they navigated their journeys to happiness. Mann discovered

that the path to bliss may take some creative experimenting,

but happiness is attainable—and sustainable.

I hope this issue helps you start the new year on a healthy—and

happy—note. Wishing you the best in 2019.

Maureen Farrar

EDITOR

mfarrar@aimmedia.com

10 MOST HEALING FOODS

Seeing your food as medicine

helps you make better

decisions about what to eat.

Our experts share a list of

10 foods that help bolster

your health. Plus, you’ll find

simple tips for how to enjoy

each one, as well as how

much you should eat.

30 DAYS TO A

HEALTHIER YOU

Improve your health one

day at time. Our 30-day

checklist is packed with

research-backed tips—such

as stress reduction, nutrition,

supplementation, exercise,

and mindfulness—to

improve your physical and

mental well-being.

NATURAL WAYS TO

COMBAT FATIGUE

We all experience low

energy at some point.

We offer science-backed

tips for overcoming those

energy zappers and getting

your energy back.

8 WINTER 2019 | AMAZING WELLNESS


5 Types of Food

Source Collagen TYPE I, II, III, V and X

SKIN

JOINTS

WHY IS COLLAGEN IMPORTANT?

Collagen is one of the reasons our bodies

don’t fall apart. Collagen literally functions

to hold you together.

But what is collagen? Collagen is a protein

made up of building blocks called amino

acids and is so important that it makes

up approximately 30 percent of all the

proteins in the body.

The truth is that collagen is literally

everywhere in the body, and when

there’s enough collagen in the body,

then we can “keep ourselves together”

and humming along.

DR. JOSH AXE, Founder


WHY MULTI COLLAGEN

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Protein can be added to a wide variety of healthy foods

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PROMOTE HEALTHY SKIN † | SUPPORT HEALTHY DIGESTIVE FUNCTION † | SUPPORT HEALTHY JOINTS †

HOW TO USE

FOR BEST RESULTS, USE 1 (OR UP TO 3) SERVINGS DAILY.

Include 2 Tablespoons in your morning smoothie.

Add to baking dishes, muffins, bars or pancakes to increase

protein intake.

Replace unhealthy protein powder with this.

Create a chia coconut collagen pudding.

Take several Tablespoons of collagen pre- and post-workout.


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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AMAZING NEWS By

Maureen Farrar

HOT

INGREDIENT

spotlight

beets

These ruby gems are enjoying a much-deserved place as the centerpiece

of a healthy diet. They're also packed with powerful health benefits

Beetroots, commonly known as beets, are packed with essential

vitamins, minerals, and antioxidants that may help lower blood

pressure, fight cancer and inflammation, boost stamina, and

support brain and bone health. Even better, they’re delicious and

easy to add to your diet. Check out the amazing benefits of this

ruby red veggie.

HIGH IN ANTIOXIDANTS: Beets are naturally high in phytonutrients,

antioxidants, vitamins, and trace minerals. Antioxidants help

neutralize free radicals, preventing damage to your cells.

This protects against illnesses such as cancer, autoimmune

disorders, aging, and cardiovascular and neurodegenerative

diseases. Beets are also high in betalains, a family of natural

pigments that give beets their color and are thought to be

responsible for protecting against certain cancers and diseases.

FIGHT INFLAMMATION: Inflammation is a normal response by the

immune system that helps protect the body against infection.

However, research has proven that chronic inflammation may

contribute to conditions like heart disease, cancer, and even

obesity. Since our diets are high in sugar and processed foods,

foods like beets can keep inflammation in check. Studies show

that beetroot supplementation can reduce oxidative stress and

inflammation in rats. Human studies also confirmed that both

cooked beets and beetroot juice were able to lower levels of

inflammatory markers in people with high blood pressure.

IMPROVE ATHLETIC PERFORMANCE: Beets are high in nitrates, and

studies show that this naturally occurring chemical in foods is

converted to nitric oxide when consumed, improving athletic

performance. Research shows that nitric oxide increases

blood flow, improves lung function, and strengthens muscle

contractions. This contributes to improved cardiorespiratory

endurance and performance. Studies have shown that athletes

were able to maintain exercise intensity 60–80 percent longer

after supplementing with beet juice.

INCREASE WEIGHT LOSS: Beets are loaded with fiber, which

keeps you feeling fuller throughout the day. Each cup of beets

contains 3.8 grams of fiber, which

is 15 percent of your recommended

eat the beet

Here are four supplements you can’t beat:

• Dynamic Health Certified Organic Beetroot Juice

• Flora Red Beet Crystals

• HNS Nu Therapy Power Beets

• Superfoods by MRM Raw Organic Red Beet Powder

daily intake. One study showed

that subjects who increased fiber

intake by 14 grams per day led to a

10 percent decrease in daily calorie

intake, which led to increased

weight loss.

AMAZING WELLNESS | WINTER 2019 13


AMAZING NEWS

BAD for the BONE

The average American

consumes more than 100

pounds of sugar a year. And

that’s not just bad for our

weight— it may also be bad

for our bones. “Sugar causes

inflammation in the joints,

making arthritis and other

conditions worse,” according

to Victor Romano, MD, a

board-certified orthopedics

and sports medicine doctor.

Sugary foods cause a spike in

insulin, which starts a cascade

of biochemical reactions

that lead to inflammation.

Research also shows that

sugar depletes important

minerals needed for proper

muscle contraction and

relaxation. If you suffer from

joint and/or muscle aches,

boost your intake of foods with

anti-inflammatory properties,

including omega-3-rich fish,

chia, and flaxseed, as well as

curcumin and turmeric, which

have been found to assist in

alleviating joint pain.

HUG it OUT

A new study published in a recent issue of the journal

PLOS One finds that hugs shield us from the harmful effects

of a bad mood that comes from conflicts with others.

Researchers from Carnegie Mellon University say

people who consider themselves huggers have better

overall health and stronger relationships. They analyzed

data of 404 men and women between the ages of

21 and 55. Participants, who were all in good

health, were interviewed every night for two

weeks about their interactions with others

each day. The researchers found that people

who received a hug on the same day they

experienced a conflict with another person

showed a smaller decrease in positive

emotions, and a smaller increase in

negative emotions, compared with those

who were not hugged. In other words,

being hugged at some point in the

day may have prevented them from

feeling more upset. In fact, hugs

were shown to help reduce bad

moods in participants through

the following day, as well.

Let the (Sun) Light In

We know that sunlight has mood-boosting benefits. Studies also show that people with higher levels of

vitamin D, called the “sunshine vitamin,” have a lower risk of disease. And now a new study published

in the journal Microbiome revealed that the sun offers another perk: it can kill disease-causing bacteria.

The study, conducted by researchers at the University of Oregon, set up 11 identical dollhouse-size

rooms. Some of the rooms were exposed to daylight through regular glass, some rooms were exposed

to ultraviolet light only, and other rooms were kept completely in the dark. The miniature rooms were

then filled with dust to replicate an actual living environment and placed outside for 90 days, after

which the rooms’ bacterial levels were tested. The rooms exposed to daylight had fewer germs than

their darkened counterparts. In fact, the sunlit rooms had 50 percent less viable bacteria. However,

researchers did not expect the UV rooms to perform as well as they did. In fact, the rooms exposed

only to UV light fared even better than the naturally lit rooms, as they had the lowest bacteria levels

of all. That said, researchers still do not know what the optimum level of light is — the perfect amount

for killing germs, that is — but they hope further studies will yield this information so architects and

builders can incorporate this information into future designs.

DOGGONE IT

54% of dog owners would actually consider ending a relationship

if they felt like their dog didn’t approve of their love interest.

—rover.com

14 WINTER 2019 | AMAZING WELLNESS


Healthier Brain. Better Life.

Prevagen ® is America’s best-selling brain

support supplement ‡ and has been clinically

shown to help with mild memory problems

associated with aging. *

Available at:


According to Nielsen data.

*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.


AMAZING NEWS

ZAP STRESS FAST

The holidays have come and gone, but the stress that comes with

them is still around. Stress can make you sick—when you’re under

stress your body produces adrenaline, cortisol, and other stress

hormones that can impair the ability to fight off disease. Follow

these stress-relieving tips to help you go from OMG to Om in minutes.

GET MOVING: Release feel-good chemicals in your body with a

quick walk around the block, or walk up a few flights of stairs.

Even simple stretches like head rolls and shoulder shrugs will

help relax your body.

BREATHE: Deep breathing counters stress by slowing your heart rate

and lowering blood pressure. Sit upright, close your eyes and slowly

inhale through your nose, feeling your breath start in your belly

and work its way to the top of your head. Reverse and exhale

through your mouth.

CRANK UP THE TUNES: Research shows that

listening to soothing music can lower blood

pressure, slow your heart rate, and decrease

anxiety. If listening to chill tunes isn’t your

thing, blow off steam by rocking out to

more upbeat tunes — and sing at the top

of your lungs!

65

Every 65

seconds,

someone in

the United

States will

develop

Alzheimer’s

disease, and

by 2050 it

is estimated

that nearly

14 million

people will

have it.

should MUSCLE MASS

be considered a vital sign?

It’s standard protocol for doctors to

check a patient’s heart rate, blood

pressure, temperature, and weight

at the start of a visit. But is that enough

to give them a true sense of a person’s

overall health? A team of researchers

is now making the case for muscle

mass to be considered a vital sign

for health-care practitioners to check.

After reviewing 140 studies connecting

muscle mass to various health outcomes

and conditions, the researchers say

that people with less muscle have

worsened physical functioning,

poorer quality of life, and an overall

lower survival rate, particularly

when dealing with chronic ailments.

“Muscle mass should be looked at as

a new vital sign,” argues Carla Prado,

an associate professor at the University

of Alberta and principal author of

the paper published in the journal

Annals of Medicine. “If health care

professionals identify and treat low

muscle mass, they can significantly

improve their patients’ health

outcomes. Among their findings,

Prado points to research showing that

breast cancer patients with greater

muscle mass are 60 percent more likely

to beat the deadly disease. Similarly,

stronger patients in a hospital’s

intensive care unit have a higher

survival rate, require less time on a

ventilator, and are more likely to be

discharged sooner. Low muscle mass

is also linked to a greater risk of

complications during and after surgery.

16 WINTER 2019 | AMAZING WELLNESS


CLEANSE

HAPPY

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what i take | favorite natural products

JACLYN SMITH

The TV icon, designer, and doting grandma

stays strong—and cancer-free—with

exercise and nutrition By Chris Mann

She inspired generations as one

of ABC’s karate-chopping Charlie’s

Angels in the 1970s, introduced

affordable ladies’ fashions in the

1980s, and empowered women as a

breast cancer survivor in the 2000s.

But now, actress and entrepreneur

Jaclyn Smith strikes a healthy

balance in part by chasing after

her cherubic granddaughter.

“That’s the joy. That’s sort of the

departure that keeps me really in

the moment,” Smith, a glowing 73,

says of playing with baby Bea. “And

I have so much fun. I do realize

with two-year-olds you need to

be in good shape—your

knees, your back, everything—because

they’re

everywhere. There’s

something exciting

about it that makes me

say, ‘Hey, I better work

out because I’ve got to

run after her.’ And I do.

So she’s a plus.”

Bea is also the inspiration for

Smith’s Kmart and Sears infant

clothing line, Spencer—designed

by Smith’s daughter, Spencer

Margaret Richmond. And her multigenerational

love extends even to

Smith’s sanctuary: her bedroom.

“I have my mother’s desk up there

and Bea’s picture hanging above

it. It is a place of calm. Everybody

needs their own little place where

people knock before entering. I

think part of wellness is taking a

little time for yourself.”

healthy tip!

“Everybody needs

their own place where

people knock before

entering. I think part of

wellness is taking a little

time for yourself.”

What steps have you taken

to stay cancer-free?

I eat lots of raw fruits and vegetables,

and organic meats. I exercise. They

have said that when you do aerobic

exercise at least three times a week, you cut

down the incidence of breast cancer. Just getting

older with each passing decade, your chances

of getting breast cancer go up. But we know so

much about it today that with early detection

[you can be] cancer-free after treatment. I

traveled for about three years with a foundation

called Strength in Knowing, speaking to women

about the risk factors, and many women are

in denial or they’re not proactive. Or at a

certain point they say, “You don’t need

a mammogram.” Well, that’s silly.

My mother got breast cancer at

90. She was thriving at 90. She

did a lumpectomy. She didn’t

do radiation. She was fine. She

didn’t pass away from cancer. So

I think that women should get

their mammogram. I also believe

in pap smears. Being proactive is key.

And, again, it’s important to balance your

life, and take a lot of the stress away.

What types of workouts help you

keep up with your granddaughter?

I do circuit training with weights, and I do

Pilates. Two years after my breast cancer

diagnosis I went on Arimadex, which caused

some bone loss—so weight-bearing exercise

to build strong bones is very important,

especially as you get older. Pilates really

centers on your core, and a strong core protects

your back. I’ve had a microdiscectomy in my

Chris Mann is a celebrity wellness and fitness writer, natural health brand storyteller, entertainment author and journalist, and digital-content producer (Wellseeing.TV).

back, so I realize the importance of a

strong core. Planks are great core moves, but

they’re boring and tedious, so I incorporate

those in with the Pilates machine in a different

way. I work out with a trainer, and she’s very

creative with how she puts them in. She

incorporates planks so that I might lift one

arm, and then the other arm. My mind is

occupied, and it isn’t like, okay, we’re just in

this one position.

Which supplements and natural beauty

products support your wellness?

Definitely vitamin D. It’s good for the bones. It

prevents cancer and can help with depression.

We think we get enough from being in the

sun, but we’re covering ourselves in sunblock,

so we really don’t get enough vitamin D. I

also take vitamin C. There is controversy over

too much calcium for women. I think it can

affect the heart, but I take no more than 500

mg a day, and I don’t always do that. I think

psyllium husk is good because it gives you

fiber. I do a B complex. Green drinks are full

of vitamins and are a lovely way to go, too. I

try to do a spoonful of apple cider vinegar in

water to control inflammation; it’s supposed

to help with arthritis and acid reflux. Also,

I believe in conditioning your hair and your

body. Coconut oil is amazing. Grapeseed oil

is incredible for the face. Both can be healing.

They’re great on your legs, your feet, your

hands, your hair—everywhere.

PHOTO BY CHARLES BUSH

18 WINTER 2019 | AMAZING WELLNESS


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inside scoop | in-the-know on the latest supplements

SOLUTIONS FOR

A LEAKY GUT

When our gut and digestion are on track, most of us feel good. When

they’re not, a range of gut troubles can make us feel miserable. Here’s how

to treat leaky gut for greater energy and faster healing By Steve Downs, CSCS

ll disease begins in the

“A gut.” So proclaimed the

Greek physician Hippocrates

more than 2,000 years ago. As

a healer who favored science

over superstition, his theories

opened up the concept that

you are what you eat—or,

more precisely, what you

digest. Although the exact

mechanics were unknown to

Hippocrates at the time, his

prognostications have been

proven true today in the

condition known as “leaky

gut syndrome.”

Also known as “gut permeability,”

this malady has been

studied for more than 100

years. But only recently have

the affects of microbial balance

in the gut been realized as

the very foundation of proper

health. Just as probiotics have

been linked to a variety of

disease treatments outside of

digestion—including immunity,

skin and hair health, cognitive

ability, and even muscle mass

and strength—the treatment

of leaky gut can ensure that

you experience greater energy,

faster healing, and improved

performance.

junctions between the cells

that are bound together tightly

to maintain gut integrity and

optimal function. The lining

of your intestinal tract is like a

net with extremely small holes

(junctions). These junctions

control what is passed through

the lining of the intestines and

into your body, and from your

body back into your intestines.

Vitamins, nutrients, water,

antigens, and more travel

back and forth as part of your

digestive process, as your

body breaks down food and

eliminates waste.

However, should these junctions

become compromised and

the “net” of your digestive tract

begin to tear apart, unwanted

toxins, microbes, and undigested

food particles escape into the

body. As a result, pathogenic

did you know...

Foods such as garlic and

onion act as a prebiotic by

promoting the growth

of beneficial bacteria

in the gut.

bacteria can begin to grow and

proliferate in your bloodstream

and in the tissues of your body.

This initially appears in the

form of chronic digestive issues

such as irregularity, gas, upset

stomach, and so forth. But it leads

to hampered immunity and

disorders affecting the sinuses,

joints, adrenals, and skin.

At the same time, while toxins

accumulate in the bloodstream

and tissues throughout the

body, “bad” bacteria also

proliferate in the gut, thereby

pushing out the “good” probiotic

microbia. This, in turn, activates

an increased inflammatory

response that puts greater

strain on the liver to detoxify

the accumulating amount of

toxins in the system. The result

is compromised immunity,

reduced absorption of nutrients

from food, diminished healing,

slower recuperation, increased

fatigue, and greater incidence

of illness and digestive issues.

Experts also warn of IBS,

migraines, muscle pain,

chronic fatigue, arthritic

changes, and even depression

as consequences of untreated

leaky gut. If that weren’t bad

enough, this condition also can

cause malabsorption of vital

nutrients such as vitamin B12,

zinc, and iron.

Scientists and physicians

don’t yet know exactly what

triggers the incidence of

leaky gut syndrome, but they

do recognize that those with

Crohn’s and celiac disease

experience similar digestive

decline, compromised immunity,

increased inflammation, and

greater incidence of illness,

WHAT IS LEAKY GUT?

In essence, this condition is

exactly what it says: Within

the intestines, there are

20 WINTER 2019 | AMAZING WELLNESS


albeit in much greater

proportions. So the takeaway

is that the health of your

digestive system is critical to

the health of your body. But

unlike the genesis of Crohn’s

or celiac disease, leaky gut

syndrome primarily results

from bad food choices.

RECOGNITION

Physicians aren’t quick to

diagnose leaky gut syndrome

as an actual disease, but there

are steps you can take to either

stave off its appearance or

help reduce its manifestation

if you’re already enduring this

malady. First, there are certain

symptoms that are clear signs

to recognize. These include

the following:

Recurring bloating or gas

(not just after eating)

Digestive upset after meals

Constipation

Irregularity

Fatigue and malaise

Chronic joint pain

Frequent colds and

sinus issues

Unexplained weight gain

Frequent headaches

Inflammatory skin disorders

such as persistent rashes

Compromised healing and

slow recovery

Even if you’re plagued by some

of these symptoms, it doesn’t

mean you have advanced leaky

gut syndrome. Many factors

affect immune response and

trigger various health issues.

But the more you experience

these issues, the greater the

chance your gut could be

leaking. No matter what, these

are clear signs that you should

take steps to strengthen your

digestive system and improve

your immunity.

PREVENTION

To prevent leaky gut

syndrome from proliferating

or occurring in the first place,

you must avoid certain

foods and food additives that

cause damage to the tight

junctions of the gut, thereby

causing the disease. Research

has shown that certain foods

and food additives can damage

the cellular structures of

the gut, thereby causing all

variety of diseases. Steer clear

of the following:





SUGARS are not only

addictive; they also

promote damage to the

intestines (and other bodily

tissues). Increased sugar

consumption also causes

chronic inflammation.

PROCESSED FATS, OILS, AND

TRANS-FATS are damaging

to the body in multiple

ways, contributing to

cardiovascular disease,

autoimmune disorders,

and chronic inflammation.

GLUTEN is a major allergen

that also triggers permeability

and leakage in

the intestines.

SODIUM, taken in excess,

loosens intestinal cell

junctions and increases

autoimmune disorders.






did you know...

Curcumin inhibits

the enzymes that compromise

stomach health

and boosts secretion of

stomach mucus, the primary

defense against

stomach acid.

MEAT “GLUE” (aka microbial

transglutaminase) is an

enzyme used to hold

proteins together, such as

in “formed” or packaged

meat. It has been shown t

o damage intestinal cells.

EMULSIFIERS are added to

processed foods for texture

and to extend shelf life, but

they throw off microbial

balance in the gut, triggering

chronic inflammation.

ORGANIC ACIDS such as

acetaldehyde are used

as solvents in foods and

beverages, but they impair

junction barriers needed

to prevent leaky gut.

NANOPARTICLES such as

titanium dioxide are

used in packaged foods

to improve taste, color,

and appearance, but have

been linked to DNA and

cell damage.

PASTEURIZED DAIRY PRODUCTS

contain the protein A1

casein, which may increase

inflammation in the gut.

UNSPROUTED GRAINS contain

“nutrient blockers” such as

phytates and lectins. These

attach to the lining of the

digestive tract and cause

inflammation.

The message here is to eat

natural and raw whole foods

whenever possible, and to

look for these food additives

on packages. Avoiding these

leaky gut triggers will help

your gut stay healthy and

reduce or avoid symptoms.

In addition, chronic stress

is thought to be a cause of

leaky gut syndrome, along

with various depressed immune

system maladies. As you

know, stress also adversely

affects heart health and can

lead to an increase in body

fat due to overstimulation

of catabolic hormones.

TREATMENT

Because of the unique interaction

between the intestinal cells

that produce antibodies and

the various bacteria that reside

there, about 70-80 percent of

the immune system is based

in the gut. Treatment of the

symptoms shown earlier has

a strong base in prebiotic and

probiotic supplementation,

AMAZING WELLNESS | WINTER 2019 21


inside scoop

healthy tip!

Sprouted flax seeds

are loaded with healthy

fiber that can help in

growing good bacteria

in your gut.

use of certain herbs and

amino acids, plus ingestion of

fermented foods. Here are some

of the most effective treatments

for leaky gut syndrome:




PROBIOTICS. To reduce malicious

bacterial overgrowth,

it is imperative you take

probiotics on a daily basis,

especially with large meals.

Some of the best include

Lactobacillus acidophilus,

Lactobacillus rhamnosus,

Lactobacillus plantarum,

Bifidobacterium bifidum,

and Bacillus coagulans. For

best results, take at least

10 billion CFU daily. (Note:

Probiotics in excess of 50

billion CFU may actually

increase digestive upset, so

more is not better.)

PREBIOTICS. Consumption

of prebiotic fibers such

as inulin provides the

“food” that helps probiotic

bacteria proliferate. It also

helps heal leaky gut.

GLUTAMINE. This important

amino acid is crucial for

intestinal cell repair and

protection from chronic

damage. Glutamine is

found in high-protein




meat sources, but the best

source of this amino in

appreciable amounts is via

supplementation. Take 2–5

grams once or twice daily.

DIGESTIVE ENZYMES. As you

age, pancreatic enzymes

needed for digestion decline

precipitously, meaning you

don’t efficiently absorb

nutrition from your food.

This stresses the digestive

system and eventually

causes inflammation

and permeability. Use

of protease, pepsin, and

trypsin (to digest proteins);

lipase (for fats); amylase

(carbs); cellulose (fiber);

and lactase (milk sugar)

will all vastly improve

digestive efficiency.

CURCUMIN. The active

ingredient in turmeric is a

powerful anti-inflammatory

compound that also reduces

oxidative stress in the gut.

LICORICE ROOT. This is an

adaptogenic herb that

helps balance cortisol

levels and improves acid

production in the stomach.

It also supports maintenance

of the lining of both the

duodenum section of the






small intestine and the

mouth. Take 500 mg daily.

QUERCETIN. This plant

polyphenol helps support

creation of tight junction

proteins to promote sealing

of the gut. It also reduces

release of histamine,

which occurs commonly

with food intolerance. It

has been shown to help

heal ulcerative colitis.

Take 500 mg three times

daily with meals.

BONE BROTH. This latest health

trend has a long history

for healing. It provides

collagen, minerals, and

amino acids (proline, glycine,

and glutamine), plus antiinflammatory

compounds

such as glucosamine.

FERMENTED FOODS. Consumption

of apple cider vinegar,

kombucha, kefir, tempeh,

and even sauerkraut provide

a healthy dose of antioxidants

and probiotics in an easily

digestible and typically

alkalizing format. One

serving a day or more of

these fermented foods

helps provide antioxidants,

probiotics, and other

nutrients, while also helping

to provide pH balance

to your system.

SPROUTED SEEDS. Chia,

flax, and hemp seeds that

have been sprouted are

great sources of fiber that

support the growth of

beneficial bacteria.

COCONUT PRODUCTS. Coconut

is especially good for your

gut. It contains mediumchain

fatty acids (aka MCTs)

that are easier to digest than

other fats, which lessens an

inflammatory response.

While your physician may

not be quick to diagnose leaky

gut syndrome by symptoms

you are experiencing, you can

self-diagnose based on symptoms

you’re experiencing and

using the information here.

The more you pay attention

to what your body is telling

you, the better you can react

to its variations and unique

symptoms. And we’re not

talking about prescriptions

or OTC drugs. Follow the

philosophy of Hippocrates

and feed your gut to keep

yourself healthy, strong, and

performing at your best.

good

BUYS

Carlson

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Zhou Nutrition

MCT Powder with

Prebiotic Fiber

New Chapter

Probiotic

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Bone Broth

Collagen Beef

Steven Downs, CSCS, MS, is a Certified Strength & Conditioning Specialist with extensive experience in sports nutrition and supplementation. He is a former competitive natural bodybuilder and powerlifter who is actively

involved with nutritional research and product development, including probiotics.

22 WINTER 2019 | AMAZING WELLNESS


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emedy 411 | natural solutions for common conditions

Encourage kids

to wash their

hands—a lot.

It sounds

simple, but

soap and

water is the

best defense

against

viruses.

PREVENTING YOUR

CHILD’S COLD & FLU

Teach your child these healthy habits to help prevent illness

and infections By Maureen Farrar

Kids are generous with their

germs. In fact, sometimes

kids can seem like walking petri

dishes. They come in contact

with lots of germy things every

day, which is one reason they

get sick often. The average

preschool-age child has at

least six colds a year, babies

and toddlers have 8–10 colds

a year before the age of 2, and

preschool-age kids get about nine

colds a year. Research suggests

that children with older siblings

and those who attend day

care have more colds.

THE COMMON COLD

Most colds are caused by viruses.

More than 200 types of viruses

can cause colds or upper

respiratory tract infections.

The symptoms vary from child

to child and illness to illness,

but generally, you may see

some combination of stuffy

or runny noses, sneezing,

cough, sore throat, achy ears,

headache, red eyes, and

occasionally fever. Symptoms

usually last anywhere from a

few days to a week or more.

HEALTHY HABITS

FOR KIDS

There is no cure for the common

cold, but can you prevent — or

at least reduce the frequency

of—colds in kids? Not entirely,

but these simple tips can keep

the cooties away:

1. Wash hands regularly.

It takes just 20 seconds of handwashing

with warm, soapy water

to get rid of germs. Because kids

may not know how long that is,

have them sing “Happy Birthday”

twice while washing.

2. Boost Immunity.

Making sure they are eating

well, staying active, and getting

enough sleep will give kids an

immunity boost. Foods such as

blueberries, tomatoes, sweet

potatoes, and spinach have

immune-boosting power. If

your kids won’t touch fruits or

veggies, supplementing with a

multivitamin can help.

3. Cover that cough.

Cold and flu viruses can become

Maureen Farrar is the editor-in-chief of Amazing Wellness magazine.

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cough with a tissue or with the

inside of her elbow. Covering

sneezes with hands can

actually spread the virus.

4. Keep hands off eyes.

If your child touches something

that someone with a cold has

touched and then touches his

eyes or mouth, the cold virus

can enter his body. Other

infections such as conjunctivitis

can also be transmitted

through touching the eyes.

24 WINTER 2019 | AMAZING WELLNESS


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need to know | preventive nutrition & supplements

10 TIPS

FOR A HEART-

HEALTHY DIET

Whether you have years of unhealthy

eating under your belt, or simply want

to fine-tune your diet, here are

10 heart-healthy diet tips By Lisa Turner

In spite of all the advances in the fight against heart disease,

it is still the leading cause of death for both women and men in

the U.S. But studies show that adding certain nutrients to your

diet can slash your risk. Protect your ticker with these easy ways

to make your diet heart-healthier.

1. SWITCH YOUR SPREAD

Instead of butter or cream

cheese, smear bagels and toast

with nut butters: they’re rich

in monounsaturated fats,

which regulate cholesterol

levels, lower blood pressure,

and protect the heart. While

the link between butter, other

saturated fats, and heart disease

is complicated, most studies

show that replacing saturated

fats with vegetable oils protects

the heart. Definitely skip the

margarine, as it’s high in trans

fats that dramatically increase

the risk of heart disease, even

in very small amounts. If you

don’t eat nuts, spread bread

with healthy fats: try mashed

avocado, olive oil mixed

with garlic and hummus,

or sunflower butter, honey,

and cinnamon.

2. MAKE YOUR

OWN “SALT”

Lowering sodium intake can

reduce cardiovascular risk by

as much as 24 percent. Start

by steering clear of processed

foods like chips, crackers,

luncheon meats, and

fast foods. Even

pasta sauce, salad

dressings, canned

soups, and condiments

can have

as much as 1,000

mg of sodium per

serving, nearly half

the daily recommendation.

To add flavor sans sodium, make

savory blends of pungent herbs.

Try garlic powder, white pepper,

ground ginger, and curry; studies

show they can reduce inflammation,

protect the arteries,

and may lower cholesterol.

3. ADD BEANS

TO EVERYTHING

Beans are loaded with fiber—a

cup of navy beans contains 18

grams, about half the recommended

daily intake—and can

reduce levels of harmful LDL

cholesterol, improve glucose

healthy tip!

Adding meat-free meals

into your diet can lower

your risk of heart

disease.

metabolism,

normalize

blood pressure,

and protect

against inflammation.

In one study,

people who ate beans four

or more times a week had a

22 percent lower risk of heart

disease. Other high-fiber

options: raspberries, pears,

barley, sweet potatoes, oat

bran, and whole-wheat pasta.

4. MAKE MONDAYS

MEAT-FREE

Studies show that vegans and

vegetarians have lower risks for

heart disease and cardiovascular

mortality. Instead of meat,

focus on plant-based protein

such as beans, lentils, nuts,

seeds, and soy. Swap crumbled

tempeh for beef in pasta sauce,

make burgers from black beans

and ground chia seeds, use

lentils in sloppy joes, and toss

edamame and walnuts into salads.

If you do eat meat, stick to lean

versions, such as poultry, fish,

and lean cuts of red meat, and

limit serving size to 5 oz. a few

times a week.

5. HAVE A DAILY SALAD

And super-size it. Vegetableheavy

salads are packed with

fiber, antioxidants, and heartprotective

nutrients, and can

protect you from cardiovascular

and other diseases. Have a big

salad for one meal a day, with

a variety of nutrient-dense

selections: try kale, arugula,

26 WINTER 2019 | AMAZING WELLNESS


shaved Brussels sprouts, carrots,

broccoli, beets, cabbage, and

cooked sweet potato cubes.

Add chickpeas, avocado, cooked

quinoa, and nuts, and toss it

with extra-virgin olive oil. In

one study, olive oil reduced

the risk of death from all

causes by 26 percent.

6. UPGRADE

YOUR PASTA

Start with whole-wheat

noodles—they’ve been shown

to protect the heart—or use

spiralized sweet potatoes or

rutabagas instead of spaghetti,

for a high-fiber, antioxidantrich

base. Make your own

sauce with low-sodium canned

tomatoes, because they’re an

excellent source of lycopene and

other compounds that lower

cholesterol and triglycerides,

reduce inflammation, and

protect the arteries. Lace it

with olive oil, and go heavy

on the garlic and onions. Studies

show that both can lower blood

pressure, prevent inflammation,

reduce cholesterol, and slow

the buildup of plaque in

your arteries.

7. SAY GOODBYE

TO SUGAR

Research confirms that eating

sugar adversely affects cholesterol

and triglycerides, and increases

heart disease risk. In one

study, a sugary diet led to a 38

percent higher risk of dying

from cardiovascular disease,

and the risk more than doubled

for people who got 21 percent

or more of their calories from

sugar. Purge your pantry of

sugary snacks, and stock up on

high-fiber, antioxidant-rich

fruit, especially berries, which

are high in antioxidants that

keep blood vessels healthy,

decrease inflammation, lower

blood pressure, and balance

cholesterol. Or go for extra-dark

chocolate; it’s low in sugar

and rich in magnesium, which

lowers blood pressure, reduces

inflammation, and protects

against blood clots.

8. GET CULTURED

Beneficial bacteria in the gut

are key to heart health, and

studies show an imbalance

is linked with cardiovascular

disease and other risk factors

like obesity and diabetes.

Probiotics can lower cholesterol,

reduce blood pressure,

prevent inflammation and

protect against arterial

disease. Best sources include

low-fat yogurt, kimchi,

sauerkraut, tempeh, and

miso. Try stirring miso

into cooked soups, making

kefir and berry smoothies

for breakfast, or adding a

few tablespoons of kimchi

to cooked whole grains.

9. RETHINK YOUR DRINK

Skip sugary beverages and

focus on heart-healthy drinks.

Red wine is loaded with

resveratrol, a powerful

antioxidant that protects the

heart; if you don’t drink, red

grape juice has the same effect.

Both green and black tea lower

blood pressure, improve cholesterol,

protect blood vessels,

and lower inflammation. Other

teas, such as chamomile, rooibos,

and hibiscus, appear to have

similar effects. Or lace sparkling

water with grapefruit juice or

unsweetened cranberry juice

to improve blood flow, protect

arteries, improve cholesterol,

and lower inflammation.

Five Supplements

for Heart Health

MAGNESIUM helps dilate arteries,

lowering blood pressure and improving

blood flow. Studies show that it’s linked

with a lower risk of hypertension, stroke,

and cardiovascular disease.

COENZYME Q10 helps cells produce energy—important

for proper functioning of

the heart. Studies show CoQ10 reduces

oxidative stress, protects the arteries, and

reduces heart disease risk. Because statins

deplete CoQ10, it’s especially important if

you’re taking cholesterol-lowering drugs.

CURCUMIN, a compound found in turmeric,

is a powerful anti-inflammatory that

improves the lining of blood vessels,

regulating blood pressure and protecting

against blood clots. Studies show it

can reduce the risk of heart attack

by as much as 65 percent. Look for

supplements formulated with piperine, a

compound in black pepper that dramatically

increases absorption.

L-CARNITINE, an amino acid naturally

found in foods, helps lower blood

pressure and protect against

inflammation. Studies show that it can

improve coronary heart disease and

lower the rate of heart failure and death.

BERGAMOT, a fragrant citrus fruit, is rich

in polyphenol antioxidants and can

protect against metabolic syndrome,

a collection of symptoms that increases

the risk of cardiovascular disease.

Studies show that it improves cholesterol

and triglyceride levels, lowers blood

sugar, and protects the heart.

10. GET HOOKED

ON FISH

It’s a good catch: fish is high in

lean protein, vitamin D, and

other heart-healthy nutrients.

Salmon, sardines, tuna, herring,

and mackerel are best for heart

health because they’re rich in

omega-3 fats, which lower blood

pressure, reduce inflammation,

Solgar

Magnesium

Citrate

Life

Extension

Super

Ubiquinol

CoQ10

100 mg

Doctor’s

Best High

Absorption

Curcumin

from Turmeric

Root

Natrol

L-Carnitine

500 mg

Reserveage

Nutrition

Bergamot

Cholesterol

Support

with Resveratrol

protect against blood clots,

balance cholesterol, and reduce

mortality from all causes by as

much as 12 percent. Easy ways

to eat more: crumble cooked

salmon over salads, make burgers

from cod, or broil sardines with

garlic, lemon juice, and rosemary,

and toss with whole-grain pasta

and olives.

Lisa Turner is a certified food psychology coach, nutritional healer, intuitive eating consultant, author, and creator of the Inspired Easts iPhone app. Visit her at inspiredeating.com

AMAZING WELLNESS | WINTER 2019 27


health q & a | your health questions answered

By Jonny Bowden, PhD, CNS

FROM VEGAN TO KETO:

MYTHS ABOUT NUTRITION

Q:

I want to eat healthy. How do I sort out the marketing hype from

the science in the diet wars? — Kurt, Seattle

The original title of

A: this article was going

to be “The Trouble with

Vegans.” It was provocative

and catchy, which certainly

would have prompted a lot

of people to read it.

But the “trouble” with vegans

isn’t confined to vegans. It’s really

the trouble with nutritional

politics, which have become

as partisan and divided as

Congress. Facts matter little,

allegiance to your nutritional

orthodoxy take precedence over

science, and if you’re on the

wrong “side” of things, you’re

not only stupid and uneducated,

you’re also morally bereft.

So this article is really about

the marketing claims made for

popular diets, misconceptions

about things like “vegan” and

“keto,” nutritional politics, and

“know-nothing” science. I’ve

been accused many times of

being antivegan; what I

really am is antimisinformation.

Let’s see if

we can sort out

some of the

myths, truths,

and misconceptions

in the diet

marketing wars,

and come up with some

basic, non-partisan facts we

can all agree on.

THE VEGAN MYTH

A vegan diet is defined by what’s

not in it. As long as you don’t

eat foods that once had a face,

you can be a vegan. Vegans make

all kinds of recommendations

for foods you should eat, but

the fact is, you can eat a 100

percent junk-food diet and still

be a vegan as long as it meets

the single requirement: no

animal products.

So let’s bust myth number

one: A vegan diet is not by

definition healthy—it’s just a

diet without animal products.

Personal story: I’m a fan

of the pizza pie. It’s my one

non-low-carb food vice. Recently

I grabbed a slice of what looked

like a gloriously cheesy pizza

from the self-serve section at

healthy tip!

If you choose your

diet from what can be

hunted, fished, plucked,

or gathered, it won’t

matter much which

diet you’re on.

Whole Foods, and when I took

a bite of it I thought I had been

poisoned. Every molecule of my

health-aware consciousness

said, “Bad. Food. Abort. Mission.”

I took it back to the counter,

only to find that it was the

“vegan pizza.” I asked for the

ingredients, and what I saw

confirmed my worst suspicions.

This was a chemical stew of

unpronounceable ingredients,

fake flavors and texturizers,

chemical stabilizers, extracted

soy proteins, and a baker’s

dozen of things no selfrespecting

health fanatic

would go near. I did a similar

inspection of the ingredients

list for vegan donuts, vegan

“chicken,” and vegan “turkey.”

All I can say is—if you do

eat this stuff, don’t read the

ingredients list or you’re likely

to experience a serious amount

of cognitive dissonance.

But let’s say you do veganism

as it was intended to be done,

with an all-whole-foods,

plant-based diet rich in nuts,

berries, and vegetables. You’re

not out of the woods yet,

because you have to make

sure your diet is healthy.

You can’t get everything

you need from a vegan diet.

Those who say you can are

not informed by science, they’re

just sticking to the party line.

Despite claims to the contrary,

there’s no B12 in plant foods.

There are what’s called B12

analogues in plants—molecules

that look suspiciously like B12

28 WINTER 2019 | AMAZING WELLNESS


ut behave differently in the

body. Vegans are very likely

to be underconsuming iron,

selenium, zinc, and omega-3

fatty acids. Vegans will argue,

“but there’s iron in spinach!”

and they’re right—but it’s not

the same iron that’s found in

beef. Beef has heme iron—the

most absorbable and usable

form of iron. Spinach does not.

Then there’s the omega-3

issue. Yes, there are omega-3s

in plant foods, but the omega-3

in plants (alpha-linolenic

acid, or ALA) is not identical

to the omega-3s found in fish

and grass-fed beef. The two

that come from fish—EPA and

DHA—have been the most

extensively researched, and

are the ones that are ready to

do their magic in your system.

On the other hand, ALA has to

be converted to EPA and DHA,

which the body can do, but

doesn’t do very well.

So vegan omega-3 and animal

(fish) omega-3 are not the

same thing. If you’re a vegan

and relying solely on flax, chia,

and hemp for your omega-3s,

that’s fine. But be sure to

double (or triple) your dosage,

since only about 10 percent

at best is going to wind up as

DHA and EPA.

THE KETO CONUNDRUM

Keto diets come with their own

set of myths, starting with this

one: You can get everything

you need on a keto diet.

You can’t—at least if you

believe that fiber is important,

and not all keto advocates do.

I think the enormous amount

of emerging research being

conducted on the health of the

microbiome (the ecosystem

of bugs and other microbes

that live in our gut) shows

overwhelmingly that fiber is

one of the most important

(and neglected) parts of our

diet. And it’s a myth that you

need to eat grains to get it. There

is fiber in fruits and vegetables,

including some that you wouldn’t

think of as fiber heavyweights

(like avocado!). Most people just

don’t get enough. That’s why I

recommend fiber supplements

for everyone (but especially

those on keto).

The other myth about keto

is that it works for everyone.

It doesn’t. Genetics may offer

a clue as to why that’s so, but

that it’s so is indisputable. The

Paleo-friendly nutritionist

Esther Blum, MS, RD, author

of Why Cavewomen Don’t Get Fat,

has told me numerous times

that her female clients just don’t

do all that well with keto. One

reason might be a variation of a

gene called ApoE2. People with

a certain variant of that gene

thrive on fat—they have the

enzymatic machinery to break

it down, and their metabolic

pathways are primed to extract

every nutrient. Others have a

variant of the gene that produces

the opposite effect, and these

people feel dreadful on a high-fat

diet. Once again, it’s confirmation

of my basic thesis in nutrition:

everybody’s different.

Another myth is that vegan

and keto are polar opposites.

They’re actually not. You get

most of your calories from

plant-based fats like coconut

oil, extra-virgin olive oil, and

Malaysian palm oil; you get your

protein from vegan sources; and

you eat a ton of vegetables.

STILL CONFUSED?

Diet programs in the age of

the internet are a black hole

of promises and marketing

claims, with only the most casual

relationship with the science on

which they claim to be based.

And one of my missions in life

is to dumb it down and leave

people with some basic nuggets

that can help them navigate the

diet wars and sort out marketing

hype from actual science.

grain, and basically live

horrendous lives and produce

disgusting food. If that were

the only kind of meat available

to me, I’d become a vegan

myself. But it’s not.

If you look for it, you can

find 100 percent grass-fed

beef, pastured pork, and truly

free-range (not fake free-range)

chicken and eggs. Those are

very far from the “meat

products” that vegans correctly

Keto, vegan, South Beach, Atkins, raw food,

Paleo, Primal, or low-fat—what matters

most is that you eat real food, and you eat

it in its natural, unprocessed state.

Here’s the one nugget that

I’d like you to take away from

this article. It’s advice that’s

“diet-agnostic,” the ultimate

nonpartisan principle that

will actually work for everyone.

(I know I implied that there’s

no one program that works

for everyone—this is the

exception, and you’ll see why

in a moment.)

EAT WHOLE FOODS

Imagine that you were naked

on the African Serengeti with

a sharp stick for a weapon.

What could you hunt, fish,

gather, or pluck? Those are

the food groups.

Vegans do have one thing

right: the meat we get in

this country is a toxic waste

dump of hormones, antibiotics,

steroids, and bad fat. It’s

known as “factory-farmed

meat,” and it comes not from

real farms but from huge

behemoth factory-type

operations where cows are

confined, fed acid-producing

demonize. Those foods are

health foods, and they’re very

close to what you’d eat if you

hunted down game every

day like your Paleo ancestors.

In fact, if you choose your diet

from foods that could be hunted,

fished, plucked, or gathered,

it won’t matter as much what

diet you’re on. It won’t matter

as much what proportions

of fat, carb, and protein you

consume, nor how many calories.

In terms of health, those are

the four basic food groups that

fed the human genus since

our homo-sapiens predecessors

first roamed the earth 2.4

million years ago. Those are

our “factory-specified” fuels.

Keto, vegan, South Beach,

Atkins, raw food, Paleo, Primal

or low-fat—what matters

most is that you eat real food,

and you eat it in its natural and

unprocessed state.

Start with that premise

and you’ll do just fine, no

matter what dietary program

you decide to follow.

Jonny Bowden, PhD, CNS, is a board-certified nutritionist and the best-selling author of 14 books. His latest is Smart Fat: Eat More Fat, Lose More Weight, Get Healthy Now (written with Steven Masley,

MD). Visit him at jonnybowden.com. Have a question for Jonny? Send it to amazingwellnessmag@gmail.com. Write “Health Q&A” in the subject line.

AMAZING WELLNESS | WINTER 2019 29


herbal healing | get better with botanicals

NATURAL WAYS TO

LOWER BLOOD PRESSURE

Many adults deal with high

blood pressure. Experts

recommend treating it

with lifestyle changes and

medications, but natural

remedies may be just as

effective By Karta Purkh Singh Khalsa

These days, most of us might

feel like we’re about to

burst something, but for one

third of American adults, that

possibility is all too real. Those

unlucky souls are living with a

ticking time bomb.

When your heart pumps,

each life-giving squeeze sends

blood coursing through your

arteries, which pipe that blood

to every corner of your body.

The force of blood pushing

against those arterial walls is,

simply put, your blood pressure.

Normal pressure is less than

120/80, but if it climbs above

150/90 (stage 2 hypertension),

you’re about to blow.

About 75 million people in

the United States age 20 and

older—an astounding one in

three adults—have high blood

pressure. Upwards of 90 percent

of those with chronic high

blood pressure have no obvious

damage or disease, so perhaps

30 percent are unaware of their

condition, prompting its “silent

killer” moniker. Over time, high

blood pressure is likely to damage

every one of your organs.

Without a doubt, it’s

important to decisively

normalize your blood pressure,

but rarely would it ever

need to be lowered instantly,

so you have some time to bring

it down. Just don’t ignore it.

HAWTHORN

Hawthorn (Crataegus oxyacantha),

a member of the rose family,

is the European jack-of-all-trades

herb for safe and effective

treatment of heart and circulatory

disorders. According to a 2016

paper, hawthorn is well-known

healthy tip!

Hawthorn is considered

a calming herb to the

nervous system, a bonus

considering that stress

often accompanies

cardiovascular

problems.

for its use in the

treatment of various

heart problems, particularly

heart failure, angina pectoris,

hypertension, myocardial

insufficiency, mild alterations

of cardiac rhythm, and atherosclerosis.

This herb also exerts

several other pharmacological

activities, such as hypotensive,

antihyperlipidemic, antihyperglycemic,

anxiolytic and

immunomodulatory. The bush

contains potent bioflavonoid-like

complexes responsible for its

actions. Traditionally, the berries

30 WINTER 2019 | AMAZING WELLNESS


were used, but scientists have

found active ingredients in

other parts of the plant. Several

studies have shown that

hawthorn extract lowers blood

pressure. A recent British study

successfully used hawthorn to

lower blood pressure in diabetics.

A monograph published in

Alternative Medicine Review

confirms that hawthorn works

through diverse mechanisms

by dilating coronary vessels,

regulating heart rhythm, and

exerting a mild diuretic activity.

Dosage: A common dose is

80–300 mg of standardized

extracts with total bioflavonoid

content (often 2.2 percent)

or oligomeric procyanidins

(usually 18.75 percent), two to

three times per day. You may

also use a tincture of 4–5 ml

three times daily, or at least

4–5 grams per day in capsules.

Allow at least for two to four

weeks for the herb to take

effect. It’s long-term therapy,

so the effectiveness of hawthorn

may still be increasing even

after one to two months.

ARJUNA BARK

Though it is rather new to

us in North America, Arjuna

bark (Terminalia arjuna) is a

famous Ayurvedic medicine.

Its thick, red bark is the most

widely used cardiac herbal

medicine. Modern clinicians

here are using arjuna for

coronary artery disease,

heart failure, high cholesterol,

and high blood pressure.

A 2017 study in The Journal

of Ethnoppharmacology

confirms that many studies

have validated its anti-ischemic,

antihypertensive, antihypertrophic,

and antioxidant effects,

and that it was successful

Aged garlic extract has the

ability to reverse early heart

disease by stripping plaque

buildup from artery walls.

in preventing pulmonary

hypertension.

Several studies over the

last few years have shown that

arjuna reduces total cholesterol

and increases HDL. One study

showed that this herb was

as effective an antioxidant as

vitamin E, and that it reduced

cholesterol in human subjects

quite substantially. Considering

its benefit for cholesterol, it is

not surprising that it lowers

blood pressure.

Dosage: Use 1–3 grams of

dried arjuna bark per day, in

capsules. Higher doses may

work faster. You can use up to

30 grams, dry herb weight,

of this very safe herb as tea.

Simmer the chopped bark.

AGED GARLIC EXTRACT

Maybe high blood pressure can

be reversed with spaghetti sauce.

According to recent research,

garlic seems to reduce blood

pressure by about 5–10 percent.

Pretty small potatoes, but every

bit helps in offsetting the total

chronic damage from hypertension.

Garlic, in the hands of

clinical herbalists using higher

doses, usually produces greater

declines, however.

One study

looked at 47

subjects with

mild hypertension.

For

12 weeks, the

patients received

a daily dose

of 600 mg of

garlic powder,

Himalaya

Arjuna

standardized to 1.3 percent

alliin, which reduced systolic

blood pressure by 6 percent and

diastolic pressure by 9 percent.

Another study found garlic to

be effective for blood pressure

in men with mild and moderate

arterial hypertension. Numerous

other experiments showed about

the same results.

Dosage: Garlic powder extract

standardized to contain 1.3

percent alliin is typically given

in a dosage of 900 mg daily.

Still, garlic is a food. Larger

doses should not hurt, and you

almost certainly will have better

results if you include more in

your diet or use a higher dose

as a supplement.

A 2016 paper in Phytomedicine

looked at hawthorn, arjuna

and garlic and mentioned that

these remedies have been used

in the treatment of heart disease

for hundreds of years, and that

current research methods show

us they can be utilized effectively

in the treatment of cardiovascular

diseases including ischemic

heart disease, congestive

heart failure, arrhythmias

and hypertension.

Flora

Cardio Essence

good

BUYS

Wakunaga

Kyolic

Blood Pressure

Health

GREEN TEA

Green tea is a panacea for the

cardiovascular system. Look for

it to reduce total cholesterol,

LDL, and triglycerides, and

to improve the ratio of LDL

cholesterol to HDL cholesterol.

People who drink more of the

beverage have lower blood

pressure, and research also

confirms this action. EGCG,

a main active ingredient,

reduces blood clotting about

as much as aspirin or Ginkgo

biloba extract, reducing the

chance of stroke. A scientific

review found that green tea

likely reduces heart attack

and stroke.

Dosage: Most of the research

supports a dose of about

three cups per day (providing

240–320 mg of polyphenols).

Standardized extracts of

poly-phenols, particularly

EGCG, are available.

The world out there might

be a pressure cooker, but that’s

no reason your cardiovascular

system needs to be one. Take a

breather, put a cup of hawthorn

berry tea on the stove, and

depressurize. Ahhh.

Yogi

Green Tea

Super Antioxidant

Karta Purkh Singh Khalsa, DN-C, RH, specializes in Ayurveda and herbalism, and has more than 40 years of experience in holistic medicine. His website is kpkhalsa.com.

AMAZING WELLNESS | WINTER 2019 31


Blueberry Matcha Muffins

Makes: 6 muffins

• 1 cup unbleached all-purpose flour

• 1 tbsp plnt® brand Organic Matcha Green Tea Powder

• 1.5 tsp baking powder

• ¼ cup unsweetened applesauce*

• ½ dropper plnt® brand Liquid Stevia (about 30 drops)*

• 1/2 cup almond milk

• 1/2 cup fresh blueberries

Preheat the oven to 350° F. In a small bowl, whisk together the dry

ingredients (flour, Organic Matcha Green Tea Powder, baking powder). In

a second bowl, whisk together the wet ingredients (applesauce, stevia,

almond milk). Slowly stir the wet ingredients into the dry ingredients, until

just incorporated and no lumps remain. Do not overmix! Lightly fold in the

blueberries.

Spray a cupcake baking tray with nonstick spray. Pour the batter into 6

different cupcake wells. Bake for 15-17 minutes, or until a toothpick comes

out clean.

Let sit for 5-10 minutes, then enjoy!

*Instead of applesauce and stevia, 1/4 cup plnt® brand Honey can be used.

Nutritional info for 1 muffin: 82 calories; 0g fat, 19g carbs (1g fiber, 3g

sugar), 2g protein, 0mg cholesterol, 20mg sodium, 25mg potassium

Coconut Matcha Fudge

Makes: 30 Fudge Cups

Coconut Layer:

• 1/2 cup unsweetened coconut shreds

• 1/4 cup plnt® brand Coconut Oil, melted

• 1 tbsp maple syrup (or plnt® brand honey)

Matcha Layer:

• 1/2 cup cashew butter

• 2 tbsp plnt® brand Coconut Oil, melted

• 1 tbsp plnt® brand Organic Matcha Green Tea Powder

• 1/4 cup maple syrup (or plnt® brand honey)

In a small bowl, make the coconut layer by mixing the coconut shreds,

coconut oil, and maple syrup. Once evenly mixed, place a heaping

teaspoon into each well of a silicon baking mold, pressing firmly down

to form the base. Place the mold in the fridge to set while you make the

matcha layer.

In a bowl, mix the cashew butter, coconut oil, plnt® brand Organic Matcha

green tea powder, and maple syrup. Once evenly mixed and no lumps

remain, remove the silicon mold from the fridge and fill the remaining tops

of each well with the matcha mixture. Place in the fridge for 30 minutes, or

until firm. Once the fudge is firm and re-solidified, enjoy! Keep extras in the

refrigerator until consumption.

Nutrition info for 1 fudge cup; 6g fat, 4g carbs (1g fiber, 2g sugar), 1g

protein, 0mg cholesterol, 15mg sodium, 50mg potassium


Say Hello to

Organic Matcha Green Tea Powder

Harness the power of this Japanese classic for natural

energy and endurance, plus antioxidant and stress support.

Colorful Recipes

Non-GMO, vegan, and incredibly versatile Organic Matcha Green Tea

Powder might just be your new favorite ingredient.

Visit www.vitaminshoppe.com/plnt to learn more.

Cilantro Matcha Cashew Spread

Makes: 1 cup of spread

• 1 cup cashews, soaked overnight and drained

• 1/2 bunch of cilantro (1/3 cup, packed)

• 1.5 tbsp plnt® brand Chia Seeds

• 1.5 tsp plnt® brand Organic Matcha Green Tea Powder

• 1 tsp garlic powder

• 1 tbsp plnt® brand Apple Cider Vinegar (or fresh lime juice)

• 1/2 cup water

Toss the ingredients into a food processor. If your cashews have not been

soaked, you can boil them for 25 minutes to soften. Blend on high speed

until thick and creamy. Scrape down the sides of the food processor often

to ensure that all ingredients are evenly blended. Enjoy!

It is highly recommended to spread this on toast with cucumber slices and

fresh sun-dried tomatoes.

Nutrition info for 2 tbsp spread: 97 calories; 8g fat, 5g carbs (1g fiber, 0g

sugar), 4g protein, 0mg cholesterol, 20mg sodium, 10mg potassium

Nutrition info for 2 tbsp spread on toast with cucumber slices and

sundried tomatoes: 275 calories; 12g fat, 36g carbs (7g fiber, 7g sugar),

10g protein, 0mg cholesterol, 530mg sodium, 140mg potassium

Matcha Granola Parfait Cups

Makes: 10 granola cups*

• 1 cup rolled oats

• 1 TBSP plnt® brand Coconut Oil

• 1.5 tsp plnt® brand Organic Matcha Green Tea Powder

• 1/4 cup maple syrup (or plnt® brand Honey)

Preheat the oven to 350° F. In a small bowl, mix together the oats, Coconut

Oil, Organic Matcha Green Tea Powder, and maple syrup. Once evenly

mixed, spray a mini cupcake tray with nonstick spray. Distribute the oat

mixture amongst 10 cupcake wells, pressing down firmly on the edges and

creating a small cavity in the center. Bake for 18-20 minutes, until lightly

browned. Remove from the oven and let cool for 5 minutes.

Remove the cooled granola cups from the cupcake tray. Fill with your

favorite dairy-free yogurt and top with dried fruit and nuts. Enjoy!

*Instead of making 10 mini granola cups, a full-size cupcake tray can be

used to make 5 larger granola cups. Bake for 25-27 minutes if making fullsize

cups.

Nutritional info for 2 mini granola parfait cups (or 1 full-size cup) with

toppings: 172 calories; 7g fat, 25g carbs (3g fiber, 13g sugar), 3g protein,

0mg cholesterol, 10mg sodium, 115mg potassium

Get it today, only at a

store near you or at vitaminshoppe.com


THE DIET

SHOWDOWN

THERE’S NO PERFECT DIET FOR EVERYONE.

SO BEFORE YOU PICK A PLAN, BE SURE TO DO YOUR RESEARCH

ON WHAT IT CAN AND CAN’T DO FOR YOUR HEALTH.

Matthew Kadey, MS, RD

Gluten-Free. Paleo. Weight Watchers. Whole30. Ketogenic.

DASH. The list of diets, and their various rules and

restrictions, is endless. One person swears by fasting.

Another finds success slashing carbs. Others fill up their dinner

plates with only plants. Regardless of the dieting method, of

the millions of Americans who embark on an eating plan each

year, many do so to lose weight. Other health measures such as

improved energy levels and mental clarity are also motivating

factors. Since no time is more popular for going on a diet than

the New Year, here’s how some of today’s most buzzy diets stack

up, plus how to tell if any are right for you.

34 WINTER 2019 | AMAZING WELLNESS


PALEO

Nuts and Bolts: When it comes

to #trendingdiets, this is a

big one. People who fuel their

bodies on this ancestral diet

eschew agricultural-era foods

such as grains, legumes,

and dairy. Instead, they focus

their eating efforts on items

such as meat, fish, eggs, fruits,

nuts, seeds, and veggies that

were available to our huntergather

ancestors. The diet

also deters you from drinking

alcohol. Fat loss, more energy,

clearer skin, less bloating,

fewer sugar cravings, and a

drop in disease-provoking

inflammation are among the

advertised benefits of eating

the caveman way.

Pros: If anything, the Paleo

diet is great at weeding out

processed foods from your

diet, because so many of

those contain refined grains

or added sugars—two big

Paleo no-nos. So it’s bound

to increase your protein

intake, which can help silence

hunger to squash overeating

and build metabolism-boosting

lean body mass. It’s also not

necessarily a low-carb diet,

so you can sidestep the fatigue,

headaches, and other side

effects of carb-stingy eating

plans. Some studies show that

a Paleolithic-type diet can

improve blood sugar control

and blood lipid numbers,

which may confer protection

against maladies such as

diabetes and heart disease.

Cons: Eliminating dairy, grains,

and legumes can leave you

short-changed on certain

vitamins, minerals, and

antioxidants, so you’ll need

to make sure they are coming

from Paleo-approved sources.

Paleo demonizes whole grains,

even though research links

them to better health outcomes

and trimmer waistlines. Some

use the Paleo philosophy as an

excuse to eat too much meat

and too few plant-based foods.

If you follow recommendations

from the throwback diet to eat

grass-fed meats, wild seafood,

and organic veggies, the diet

will require a much bigger

food budget. And anytime food

groups are eliminated, eating

during social occasions can

be problematic.

Make it Better: Don’t just put

slabs of meat on your plate.

Take Paleo as an opportunity

to experiment with a variety

of new allowed foods from

different food groups. Arctic

char and celery root, anyone?

Search online or invest in

some Paleo cookbooks for

recipe inspiration so your

meals stay more exciting

than chicken breast with

steamed broccoli. It can

be helpful to speak with a

dietitian to make sure you’re

getting your daily quota of

calcium, vitamin D, and other

essential nutrients. If you

work out regularly, be sure

to eat plenty of fruits and

starchy veggies such as

potatoes so you get enough

carbs to power your stride.

If you prefer to baby-step

your way into Paleo, you can

try slashing dairy from your

diet the first week, bidding

adieu to refined grains during

week two, then skipping all

grains the next week, and so

on until you’re following a

hardened Paleo diet.

KETOGENIC

Nuts and Bolts: The ketogenic

or “keto” diet is all about one

thing: fat. Keto dieters obtain

70–80 percent of their calories

from this macro while eating

very few carbohydrates

(generally fewer than 50 grams

a day, or no more than 5 percent

of total calories) and only

moderate amounts of protein

(no more than 15–20 percent

of total calories). Why the fat

payload? Proponents say the

carbohydrate and protein

restriction will move your

body into ketosis, prompting

it to access ketones generated

from stored fat as its primary

fuel source instead of carbs,

leading to a trimmer waistline,

fewer energy crashes, and

better protection against

certain maladies, including

diabetes. So you can go ahead

and splurge on cheese, avocados,

coconut oil, egg yolks,

fatty nuts like cashews, olive

oil, and fat-dense meats such

as sardines and bacon with

the goal of becoming a better

butter burner.

Pros: Sugar is the diet’s enemy,

so it can be the catalyst some

people need to break their

relationship with the sweet

stuff. And going low-carb

could also help you eat less

overall, because fat is generally

more satiating, which can be

one mechanism behind the

diet’s war on body fat. Ketone

bodies themselves may have a

direct hunger-reducing effect.

Some beneficial metabolic

changes that come with the

ketogenic diet, at least in the

short term, can include less

insulin resistance and lower

blood triglyceride numbers.

Cons: Keto diets can definitely

help people shed those

stubborn pounds in the short

term, but long-term results

in terms of fat loss and overall

health have still not been

proven. (Most studies on

high-fat eating have been

performed on rodents.) The

fat-first diet is pretty restricting,

so you won’t be nibbling too

much on some of the most

nutrient-dense foods in the

supermarket, including beans,

berries, whole grains, and

sweeter veggies such as peas

and carrots. In fact, because

you are restricting so much,

adherence to the diet long-term

can be a challenge, especially

when you limit otherwise

enjoyable foods. Without a

careful approach to keto, you

risk fiber and micronutrient

deficiencies. While giving up

processed foods is a smart

move, eating more cheese,

steak, butter, lard, and bacon

can up your saturated fat

intake, which is still a concern

for heart health. A 2018 study

in the journal Lancet found

that people on a low-carb diet

where calories from carbs

were replaced with animal

fat and animal protein raised

their risk of early death. The

loathed so-called “keto flu,”

which includes fatigue, nausea,

and brain fog, happens to

many people during the first

few weeks on the diet, when

the body is adapting to the

new normal. And performance

during higher-intensity bouts

of exercise can be compromised

with a lack of carbohydrate

energy stores. Too much protein

can throw you out of ketosis,

but it can also make it harder

to put on lean body mass.

AMAZING WELLNESS | WINTER 2019 35


Make it Better: To avoid nutritional

deficiencies, make sure

you’re not eating the same

rotation of foods. Include a daily

variety of the allowed meats,

fish, non-starchy vegetables,

dairy, nuts, and seeds. A fiber

supplement might be needed

to keep your bowels and

microbiome in working order.

It’s possible to modify the

diet to emphasize fatty foods

low in saturated fat or from

plant sources such as olive oil,

avocado, nuts, seeds, and fatty

fish. For a more sustainable

long-term approach to eating,

when weight loss or other

health goals are achieved on

the keto diet, one may follow

the diet for a few days a week

or a couple weeks each month,

interchanged with other days,

allowing a higher carbohydrate

and protein intake.

INTERMITTENT FASTING

Nuts and Bolts: Not a diet in

the classic sense, intermittent

fasting (IF) is defined as

cycling your diet between

periods of restricted eating

and periods of eating as

much as you normally

do. There are several

different patterns of

intermittent fasting,

but a few of the more

popular include the 16/8

method, where you fast for 16

hours and eat only during an

eight-hour period; the 5:2 diet,

where you eat no more than

25 percent of your normal

calorie intake two days out of

the week; and the eat-stopeat

method, which involves a

full-blown 24-hour fast once

or twice per week. The theory

is that when your body is in a

fasted state, it’s more likely to

alter metabolism to improve

blood sugar numbers and pull

more energy from your fat

stores, leading to a trim-down

effect. And since in theory

you’re likely to nosh on fewer

calories during the course of a

week, this itself could help in

the battle of the bulge.

Pros: IF has become a go-to

method for getting lean fairly

quickly. Indeed, there is some

good research that this flexible

style of eating can be just as

effective in spurring weight

loss as more drastic everyday

calorie restriction. A 2018

study published in the Journal

of Nutritional Science found that

simply moving breakfast and

dinner three hours closer together

led to drops in body fat

in subjects despite no change

in overall caloric intake.

People also gravitate toward

IF because, unlike other

diets, there are no off-limit

foods—just limits on how

much you can eat at certain

points. And it can help people

get in better touch with their

true feelings of hunger and

fullness as well as put the

brakes on nighttime snacking.

Cons: Studies with large sample

sizes or dealing with the

long-term weight-loss benefits

of IF are still lacking. One

investigation was hindered by

a large number of participants

who failed to follow the diet until

the studies ended. So IF may

suffer from what befalls many

diets—high dropout rates. Sideeffects

such as raging hunger,

brain fog, and irritability during

fasting can be too much for

some people to work through.

Because there isn’t much focus

placed on what you eat, some

people might be tempted to reward

a fast-well-done by eating

junk food.

Make it Better: Consider easing

into IF by starting with a

beginner’s 12:12 method,

where you’re fasting for 12

hours per day and eating

within a 12-hour window.

From here, you can work your

way into more challenging

fasts. Make your calories count

during fast and feast periods

by focusing your eating efforts

on nutrient-dense, whole

foods. Items rich in fiber or

protein like legumes and

Greek yogurt can help tame

the hunger monster during

tionship with food. With

this elimination-style diet,

you’re told to cut out items

that are known to upset some

tummies or are generally

unhealthy—all processed or

packaged food, natural and

artificial sugars, alcohol,

grains, beans, legumes, soy,

and dairy are off the menu for

30 days straight. Even packaged

foods like Paleo pancake

mix with Whole30-approved

ingredients are discouraged.

Meat, seafood, eggs, vegetables,

nuts, oils, and fruits are

allowed. The goal is to rewire

your brain to crave whole

foods and to weed out items

that aren’t settling well with

you. After 30 days, you can

slowly add food groups such as

beans and whole grains back

into your diet as a method of

testing for food sensitivities.

Pros: If you’re looking for a

fairly drastic dietary kickstart,

especially post-holiday season,

this could be for you. Keep in

mind that it was designed for

only 30 days, so after this time

People gravitate toward intermittent

fasting because there are no off-limit

foods—just limits on how much you can

eat at certain points.

times of calorie restriction.

A food journal can help make

sure you’re not overeating

on fasting days. And consider

exercising during your eating

window so you have more

pep in your step.

WHOLE30

Nuts and Bolts: Much-buzzed

Whole30 markets itself as a

method to reset your diet, give

your digestive system a break,

and help you forge a new rela-

you can ease your restrictions

and modify the diet to be

sustainable long-term. Many

people will notice their pants

fit a bit looser, which should

be expected when eating less

overall. The diet can also be

helpful for identifying any food

intolerances such as lactose

that could be behind symptoms

like bloating. And some people

praise the diet for helping

them kick their sugar lust and

practice mindful eating.

36 WINTER 2019 | AMAZING WELLNESS


Cons: It’s a labor-intensive

process requiring label reading

(remember, no honey in your

jerky), lots of meal planning,

and more creativity in the

kitchen to sidestep food

boredom when faced with

fewer cooking options. (Yes,

you can get fed up with

avocado.) Access to only

Whole30-compliant foods

when traveling or eating out

can be a challenge. Vegetarians

will struggle to eat enough

protein. After any slip-up,

even if it’s just a piece of

bread getting in the way,

you’re encouraged to start

over—grrr. Expect some side

effects such as fatigue and

cravings that come with

reducing calories and carbs.

There can be a tendency to

gorge on “forbidden” foods post-

Whole30, which can quickly

undo any benefits gained

from the previous month.

And any diets that preach

restriction risk leading to certain

nutritional deficiencies and

disordered eating patterns.

Make it Better: Whole30-focused

cookbooks can help keep you

on track by providing cooking

inspiration with allowed

foods. Seeking the advice of

a dietitian is a smart move to

make sure you’re getting all

the nutrients such as calcium

your body needs in absence of

certain food groups. When the

clock strikes midnight, slowly

add in the healthier foods

you’ve been steering clear of

such as whole grains, lentils,

and yogurt so you get a better

sense of how you respond to

them. Despite what the diet

may lead you to believe, most

people should be eating more

of items like beans and whole

grains, not less.

Research suggests that following the benefits

of following a Mediterranean-style eating

pattern are far-reaching: better heart health,

weight loss, and lower cognitive decline.

MEDITERRANEAN

Nuts and Bolts: Among the

plethora of diet regimens,

the Mediterranean diet has

garnered the most widespread

praise among health

professionals. Essentially, the

diet is about implementing

the components characterizing

the traditional cooking style

of countries bordering the

Mediterranean Sea. Namely,

eating plenty of fruits, vegetables,

herbs, whole grains, olive oil,

fish, poultry, nuts, and legumes,

while reigning in your intake

of red meat, refined grains,

and highly processed packaged

foods that are typical of the

standard American diet.

There is little focus placed on

counting calories—diet quality

matters most.

Pros: Research suggests that

the benefits of following a

Mediterranean-style eating

pattern are far-reaching:

better heart health, less risk

of depression, improved vision

and bone health, weight loss,

and lower rates of cognitive

decline, to name just a few.

The nutrient-dense whole food

focus of the Mediterranean

diet is why it can do a body good.

And because it doesn’t call for

any serious diet restrictions

(yes, you can eat bread, especially

if dipped in olive oil), the

flexible diet is one of the most

sustainable long-term.

Cons: Because you’re for the

most part on your own to

decide what to eat and how

much to eat, dieters who

benefit from more structure

or require more immediate

results may stumble with the

Mediterranean diet. And it

may trim your wallet as well

as your waistline. A study

concluded that subjects who

adhered most closely to the

Mediterranean diet spent

more on food each day than

those who ate mostly a

“Western” diet.

Make it Better: Strive for i

ncluding one to two servings

of veggies at every meal,

replace refined grains in your

diet with their whole version,

snack on fruits and nuts, and

try to nosh on fish at least

twice a week, with a focus on

omega-3 rich varieties such as

salmon, trout, and sardines. To

reduce the pain at the checkout,

scoop up Mediterranean

staples, including beans, nuts,

and whole-grains from bulk

bins. Local, in-season fruits

and vegetables from farmers’

markets can often be had for

bargain prices. Though made

up mostly of healthy fats, items

like nuts and olive oil still pack

a calorie punch, so portion

control is a must—another

thing people in Mediterranean

countries are noted for. And

try to embrace the social

component of eating as they

do in the Mediterranean by

sharing meals with family

and friends more often.

CARB CYCLING

Nuts and Bolts: The gist of this

diet is that you alter your

carbohydrate intake throughout

the week, month, or year.

There are usually high-carb,

medium-carb, and low-carb

days cycled throughout a

period of time. The rationale

behind carb cycling is that when

your body receives limited

carbs, it relies on fat as its

primary fuel source, which can

be helpful for weight management,

and also helps your body

to become more sensitive to

insulin to better utilize carbs

AMAZING WELLNESS | WINTER 2019 37


when they are reintroduced.

Figuring out how many grams

of carbs to eat each day is an

individual choice, but as a

general guideline, many people

consume about 60 percent of

their calories from carbs (or

roughly 1,000 calories for a

1,800 calorie diet) on high-carb

days. On low-carbohydrate

days, this can drop to 5–10

percent of calories. A mediumcarb

day during the week

could see you consuming

about 40 percent of your

calories from carbs, but some

people just stick to a low- and

high-carb cycle.

Pros: Many people find that

moving between periods of

different carb intake is less

onerous than sustaining more

prolonged periods of low-carb

munching. It’s easier to march

through a couple of low-carb

days if you know that a bowl

of pasta is on the horizon.

“Refeeding” means you don’t

suffer the consequences of longterm

carbohydrate deprivation,

making carb cycling a good

middle ground.

Cons: Here’s the challenge

for most people: The cycling

period, as well as the amount

and the type of carbohydrate,

is not defined, so you have to

try different types of cycling

before figuring out what works

for your goals. The planning

and tracking to be successful

means the diet can be mentally

draining. And for some people,

obsessing about counting calories

and macros can spiral into an

unhealthy relationship with

food. Though some studies allude

to the weight-loss benefits of

a low-carbohydrate lifestyle,

relatively few delve into the

concept of swinging between

carb intake, so much of the data

out there remains anecdotal.

Make it Better: Whether high

or low, make sure the majority

of your carbs are coming

from wholesome sources

such as whole grains, fruits,

and vegetables. High-carb

days shouldn’t be filled with

muffins and French fries.

When trimming the calories

you get from carbs, eat enough

quality proteins and fats to

make sure your body is getting

the nutrition it needs. But

remember that when carbs

go high again, you’ll need to

scale back your protein and/

or fat intake to compensate for

the shift in calories. On days

when you’re crushing it at the

gym, aim to consume more

carbohydrates, which are the

main source of energy for hard

efforts. Save low-carb days

for desk jockey days or times

when training is less intense.

PLANT-BASED

Nuts and Bolts: Not a diet

per se, plant-based eating

stresses that your diet is

centered around foods grown

in soil, namely vegetables,

fruits, whole grains, legumes,

nuts, and seeds. You can do

all this and still allow for

meats and dairy in your diet,

making it more flexible than

vegetarian and vegan diets. So

committing to a plant-based

diet can mean committing to

eating several meatless meals

and snacks throughout the

week, with some dairy and

meat sneaking in there from

time to time.

Pros: Research is piling up that

there is longevity power in

plants. Case in point: A study

in the Journal of Nutrition found

There’s evidence that a veg-heavy diet

makes it easier to trim the waistline

compared to serving up a meat-heavy menu.

that a healthy plant-based

diet is associated with less risk

in all-cause mortality. Eating

more plants makes it easier to

load up on health-hiking fiber,

vitamins, minerals, and antioxidants.

There is also evidence

that adopting a veg-heavy diet

makes it easier to trim the

waistline compared to serving

up a meat-heavy menu. And

it’s a healthy diet for Mother

Nature, too, as data shows that

eating more plants and less

meat can help in the battle

against global warming.

Cons: Depending on how

plant-centric your diet is,

you’ll need to make sure to get

enough of the nutrition readily

found in animal-based foods,

such as protein and vitamin

B12. It’s surprisingly easy to

eat a very unhealthy diet even

when cutting out animal

products. Some people will

simply swap out the meat and

dairy in their diets with hyperprocessed

packaged foods full

of refined grains, sugar, and

unhealthy fats—definitely not

a nutritional upgrade.

Make it Better: If you’ve been a

hardcore carnivore, consider

easing into a plant-based diet

by setting small goals. This

can be as simple as a couple

of meat-free meals each week

and working up from there. To

keep your palate excited and to

make sure nutrition needs are

being met, include a variety

of plant foods in your menu.

Experiment with items such

as tempeh and hemp seeds

to help nail your protein

quota. For plant foods at their

nutrition and flavor peak, aim

to get more of them from a

local farmers’ market.

Matthew Kadey is an Ontario, Canada-based dietitian

and food writer who has contributed nutrition

and recipe features to dozens of publications. He

is also the author of Rocket Fuel: Power-Packed

Food for Sports + Adventure (Velopress, 2016).

38 WINTER 2019 | AMAZING WELLNESS


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REBOOT!

11 DETOX SUPPLEMENTS

FOR THE NEW YEAR

Eating a nutrient-dense, whole-foods diet will naturally

detoxify you, but sometimes your body needs some extra help.

The following supplements will help you detoxify naturally. By Lisa Turner

After a long holiday season of too much wine-ing, dining, and couch potato-ing, your

body could use a serious reboot. Get a jump start on your resolutions, with these 11

supplements designed to cleanse, heal, and protect your liver, kidneys, and colon.

1. Milk thistle is a flowering

plant related to the daisy and

ragweed family. It’s high in

silymarin, an antioxidant and

anti-inflammatory compound

that protects and heals the

liver. Studies show that it can

treat alcohol-related liver

disease, hepatitis, and liver

damage from toxins, and may

have anticancer effects. Look

for it in capsules, tinctures, or

teas, or as a

component

of cleanse

formulas.

our pick:

PLNT Milk Thistle

capsules

our pick:

HIMALAYA HERBAL

HEALTHCARE

Triphala

2. Triphala,

meaning

“three fruits,”

is an Ayurvedic

formula that

contains a blend of

amla, bibhitaki, and haritaki,

medicinal fruits native to India.

It’s traditionally used to treat

digestive disorders, including

constipation, and remove

toxins from the intestines. It

also has powerful antioxidant

and anti-inflammatory effects.

Studies show that it can

effectively treat constipation,

reduce intestinal inflammation,

and repair intestinal damage.

Look for it in capsules and

tinctures, or in blends designed

for digestive health.

3. Chanca piedra,

a small, shrub-like herb from

the Amazonian rainforest, is

traditionally used to protect the

kidneys, liver, and gallbladder.

Studies show chanca piedra

has anti-inflammatory and

diuretic effects, reduces

the risk of kidney stones

and possibly gallstones,

may help treat hepatitis,

and counters toxins

in the liver. Look for it

in capsules or tinctures

designed for kidney,

gallbladder, or

liver health,

or in loose

tea form.

our pick:

SUNFOOD

SUPERFOODS

Wild-Crafted Chanca

Piedra Tea

our pick:

GARDEN OF LIFE

4. Fiber,

Raw Fiber

the indigestible

component

of plants and seeds, promotes

normal bowel movements and

the elimination of toxins from

the body. Additionally, fiber

ensures a healthy balance of

gut bacteria—an important

component of colon

health. Studies show

that fiber increases

the frequency of bowel

movements, reduces

inflammation in the gut,

and may protect against

colon cancer. You’ll find it as

psyllium, oat, acacia, or other

forms, in chewable tablets,

capsules, powders, and colon

cleanse formulas. With any

fiber supplement, start slowly

and drink plenty of water.

40 WINTER 2019 | AMAZING WELLNESS


5. Uva ursi,

a small evergreen

shrub that’s also called

bearberry, contains arbutin,

a diuretic compound that

promotes urine flow and

maintains a healthy microbial

balance in the urinary tract.

Uva ursi also contains allantoin,

a compound found in aloe vera,

that soothes and protects tissues.

It’s been shown to reduce

urinary tract infections, relieve

inflammation, and protect

the lining of the urinary tract.

Look for capsules or tinctures

standardized for arbutin, and

limit use to two to four weeks.

6. Dandelion leaves and

roots are traditionally used

to detox the liver and kidneys

and purify the blood. They

contain a variety of compounds

that have a diuretic effect,

promote urine flow, increase

bile production, and help

flush toxins and excess fat

from the liver. Other studies

show that they help protect

the liver against damage from

toxins. Look for dandelion in

tinctures or capsules, or in

blends designed for liver

and kidney health.

our pick:

SOLARAY

Organically Grown

Dandelion

our pick:

NATURE’S

ANSWER

Uva Ursi Leaf

our pick:

NATURE’S WAY

Burdock Root

7. Burdock root, a carrotlike

root common in Asian

cuisine, has traditionally been

used in Chinese medicine to

cleanse the blood, promote

digestive health, and detoxify

the liver and kidneys. Studies

show it has anti-inflammatory

and diuretic effects, helps remove

toxins from the urinary tract,

and protects the liver against

damage from toxins. You’ll

find it in teas, tinctures, and

capsules, and in whole-root

form that can be used in cooking.

our pick:

NATURAL

FACTORS

DGL Deglycyrrhizinated

Licorice Root

Extract

8. Licorice

root, another

herb traditionally

used in Chinese medicine,

stimulates the production

of digestive fluids and bile,

reduces inflammation in

the intestines, supports the

kidneys and helps regulate

fat metabolism in the liver.

Studies also show that it

protects the intestinal tract and

inhibits bacteria, especially

those associated with the

development of ulcers. Look for

it in tinctures and capsules, and

in blends designed for kidney,

liver and gallbladder health.

Juniper berry

is considered

a digestive aid.

It functions

as a diuretic

and can

relieve bloating,

upset stomach,

heartburn

and other

GI upsets.

9. Juniper berries,

from juniper shrubs

or trees, have diuretic

and anti-inflammatory

properties, and are

traditionally used

to treat bladder

infections and flush

waste and toxins

from the kidneys.

Studies show they our pick:

may also help

ALLERGY RESEARCH

prevent bacterial Acetyl Glutathione

and yeast infections.

100 mg tablets

Look for them in

tinctures or capsules;

because one study suggested

concentrated juniper essential

oil may be a kidney irritant,

avoid juniper if you have a

serious kidney disease.

our pick:

TRACE MINERALS

RESEARCH

Probiotic

55 Billion

10. Probiotics, beneficial

intestinal bacteria, help detox

the colon, prevent the overgrowth

of pathogens, protect

the intestinal mucosal barrier,

and support immune function.

Studies show that probiotics

increase stool frequency and

reduce transit time, helping

speed removal of toxins from

the body. Other studies suggest

probiotics also enhance the

removal of heavy metals,

including lead and mercury,

as well as minimizing the

absorption of BPA and other

toxins and promoting their

removal from the body. Look

for formulas that contain a

variety of different species and

strains, or choose one that’s

enhanced with prebiotics—

fibers that nourish the body’s

innate bacteria.

11. Glutathione is a

powerful antioxidant that

helps remove toxins from

the body. Studies show that

it can treat fatty liver disease

and may benefit

chronic kidney

disease. Because

it’s quickly broken

down in the

digestive

tract, the

form is

important:

acetylglutathione

or

liposomal

glutathione

are best.

AMAZING WELLNESS | WINTER 2019 41


HEALTH-MINDED PATHS TO

Olympic gold medalist Apolo Ohno, Emmy-winning comic Paula Poundstone,

and upbeat spiritual life coach Yvonne Ryba offer thoughtful routes to well-being

By Chris Mann

an a performanceminded

Olympian,

a joy-seeking comedian,

and an optimistic spiritual

thinker show us the way to

feel-good health—even

happiness—in an age of

seemingly 24-7 bad news,

mounting everyday stress,

and resulting brain drain?

With a nourished mind, an

active body, and meaningful

connectedness—to community,

a higher power, or even a

biochemical-boosting “Hiya!”

at martial arts class—healthminded

happiness, they attest,

is attainable and sustainable.

Mindset, nutrition, nature,

and a sense of fulfillment are

key to navigating this journey

for eight-time Olympic medalist

turned wellness advocate

and tech entrepreneur Apolo

Ohno, who co-founded the

brain health and life-coaching

company Allysian Sciences after

hanging up his short-track

speed skates in 2010.

“I think we all often get

caught up in the rat race,

and I want to help people to

start understanding that we

have control over our own

happiness,” says Ohno, 36.

“Our perception, our mind,

is a huge component of how

we live and the decisions we

make daily. And a very strong

mind-body connection is

absolutely integral to making

sure that we have fulfillment

and are happy. I want people

to recognize the power we

have regardless of skill set.

Very simple tweaks that you

can do in your body and mind

and lifestyle make the biggest

difference.”

At times, the path to bliss

takes creative experimenting,

though. A quick wit and

willing body helped stand-up

comic Paula Poundstone

captain her adventures

as her own glee-hunting

guinea pig in her insightful

and endorphin-releasinglevel

funny book The Totally

Unscientific Study of the Search

for Human Happiness.

The mom of three took action

in a series of experiments—

from learning to swing dance

(“I look like I’m chasing chickens,”

she quips), to volunteering

locally, to finessing a mean

side kick that made her kids

bust a gut laughing—that

put her in the flow of feel-good

neurotransmitters. Two

months into taekwondo,

“I’m walking down the alley

carrying 20 to 30 pounds of

kitty litter, and I realized I felt

good,” says Poundstone, 58.

“I definitely felt a sense of

well-being and uplift.”

And sometimes we can

look within, and upward, to

lighten our loads. Texas-based

spiritual life coach and Science

of Mind practitioner Yvonne

Ryba advocates bringing

visions of happiness into being

via positive thinking and

affirmative prayer.

Ryba, 76, even credits these

practices for helping her attract

companionship and laughter

into her life in 2016 after a

year of grieving the death of

her second husband—as she

had done nearly a decade

prior after mourning her first

husband’s passing. “Again,

I needed someone to be here

with me,” she says. “So I

focused on what I wanted in a

companion, and I affirmed it

in writing. I wanted somebody

who made me laugh and had

a great sense of humor—and

that’s exactly what I got.”

42 WINTER 2019 | AMAZING WELLNESS


PHOTOGRAPHY: NBC/GETTY IMAGES

MISSION APOLO: MIND OVER MATTER

Though famous for his athletic prowess, Ohno tapped into the

power of his mind—and nature—to transcend mental, emotional,

and physical stressors on his path to Olympic gold. Now he’s

sharing what he learned then, and

what he still practices as a global

businessman in a “hyper-stressed”

world, to help others achieve well-being.

“I think that my ability to perceive

my challenges is drastically changed

when I’m eating properly, when I’m

fueling my mind and my body better,”

he says. Ohno credits a diet high in

whole-food, plant-based nutrition,

including adaptogenic herbs such as

ashwagandha and Rhodiola rosea and

the adaptogenic mushroom lion’s mane,

for boosting his brain performance,

fostering a feel-good physiology, and

helping him handle stress and make

“There’s a

correlation

between the

health of our

brain and the

health of our

well-being. I

think a healthy

brain is a happy

brain.”

better decisions. The end result: he’s more attuned and equipped to

pursue a fulfilling life optimized to bring happiness.

“There’s a direct correlation between the health of our brain and

the health of our well-being—and I think a healthy brain is a happy

brain,” he says. “I also think what we all strive for is the ability to

create and sustain the life we have on earth so it positively impacts

ourselves, our loved ones, our families, and our friends. That

makes me happy even thinking about it.”

Simple lifestyle habits can engender a healthy mind and happiness.

Ohno’s wellness routine includes practicing meditation and

connecting with nature—research shows both of these release the

“happiness hormone” serotonin—and living mindfully in the

present moment. “For me, it’s all about centering and grounding

and breathing and slowing time down,” Ohno says. “I always feel

my mind is the most clear when I’m in the mountains or near the

water. That can be going for a walk or a hike, or just looking at

water. And I always urge people to just take a half hour or hour out

of their time to be in nature.”

His tip for finding fulfillment back in life’s hustle and bustle?

“Identify what really makes you happy,” he says, and then focus

your energies on those activities and communities. Ohno has

done just this, channeling his wellness and tech passions—and

his love for communities that are “positive, reflective, uplifting,

and collaborative”—into Allysian Sciences, whose app includes

cognitive training exercises and a forum for like-minded health

buffs to share their success stories.

The journey to health-minded happiness, he adds, is both

an inward and outward one. “It’s a conversation you have with

yourself that then requires execution. You have to act upon

what’s going on inside your brain.”

AMAZING WELLNESS | WINTER 2019 43


EXPERIMENTS IN HAPPINESS

Paula Poundstone took action by putting

both her not-so-Olympic body and sharp

observational wit to the test in her get-happy

book. The key finding in her seven-year,

hands-on joy quest? “The truth is,” she notes,

“the only thing that really makes people

happy is ping-pong.”

She’s joking, of course. At least in part:

Her tome’s new paperback edition adds table

tennis to her lineup of 14 get-happy experiments—which

include getting organized, getting quiet, getting

earthy, and getting warm and fuzzy—that the sometimes cheeky

comic earnestly undertook. “Ping-pong did make me happy,” she

At times, the

path to bliss

takes creative

experimentation.

Poundstone

was her own

glee-hunting

guinea pig, finding

activities to put

her on the path

to those feel-good

feelings.

says. And a day-long tournament kept her so, even as she embarked

on “a horrible errand having to do with family drama that night.

I literally went from playing ping-pong to going to the airport,

and I still had a bounce in my step until the morning.”

Sustainable happiness became the gold standard in her experiential

pursuit. “It wasn’t a matter if I enjoyed doing something. It was a

matter if that thing gave me an uplift or some sort of umbrella for

the inevitable on-and-off rains of one’s daily life. That’s the real

question,” says the wry panelist of NPR’s hit quiz show Wait Wait …

Don’t Tell Me. And the answers? “If I had thought about

building to a crescendo of happiness, I would’ve saved the

Get Fit experiment until the end.” To this day, in fact, she

continues taking taekwondo.

Engaging her heart via real-life interactions has kept

her light on her feet with umbrella in hand, at times like

a Mary Poppins for seniors. Two years after wrapping

her Get Over Here and Help experiment, the author still

volunteers twice weekly at a nursing home—in part as

a tribute to a lively but lonely, and, sadly, now deceased,

resident whose fun and funny ways she chronicles in her book.

“Everyone deserves to have somebody that you look forward to

seeing and that remembers you,” Poundstone says. And as she

keeps giving, she still receives. “I feel better every single time I visit.

Something always happens that I’m not expecting—a connection.”

THE SCIENCE OF HAPPY THINKING

Connecting to one’s spiritual

side—or, as some call it, the

spiritual mind—can also bring

lasting happiness, says Yvonne

Ryba, a licensed Science of Mind

practitioner and leader at the

Center for Spiritual Living in

Clear Lake, Texas.

Ryba’s teachings

and practices,

based on late

religious and

metaphysical

scholar Ernest

Holmes’ spiritual

philosophies,

promote the

healing power

of positive

thinking.

“Our mantra

is ‘Change

your thinking,

change your

life.’ Quantum

physics explains this, that we

are powerful in our minds,

greater than just what we think

of as the brain,” she says. “The

law of the universe—also called

the law of attraction—is that

what you think and focus upon,

you will create,” so sending out

loving and happy thoughts in

turn brings the same energies,

experiences, and people to you,

she adds. Research suggests that

positive thinking can help

reduce stress, lower

depression, boost

psychological and physical

well-being, and even increase

life span.

Studies show that prayer also

has positive health benefits,

including boosting mental

health, activating “diseasefighting”

genes, and enhancing

relationships. Ryba practices

an affirmative form of prayer

called spiritual mind treatment

in which she speaks what she

is declaring for herself or others.

“Pray knowing that as you

speak, you believe that, so it is.

Whatever it is we want—health,

healing after a surgery, happiness,

a new job with great benefits—

we can ask for it. You put it in

the present tense, because it is

always manifesting.”

Ryba, who also works as a

spiritual life coach, says such

practices are the first steps in

taking action to grow joy in

your life. “Happiness comes

from within,” she adds. “You

have to root out the negative

things that are preventing you

from being happy. And you have

to take care of yourself first so

you can help others. From this

inner place of well-being, you

will find other people attracted

to you with whom you can

share happiness. Just know

that you are created to fulfill

your potential and learn and

love and grow and give and

be uplifted and be happy.”

“Our mantra is, ‘Change

your thinking, change your

life.’ The law of the universe

is that what you think and focus

upon, you will create.”

Chris Mann is a wellness and fitness writer, entertainment author and journalist, and digital-content producer

(ChrisMann.tv). Check out his blog, wellseeingtv.com.

PHOTOGRAPHY: (TOP LEFT) JEFF KRAVITZ/GETTY IMAGES

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eauty inside & out | discover your inner glow

FIGHT WINTER

BEAUTY WOES

Flaky skin, flyaway hair, chapped lip, and dry,

cracked hands: if you and your skin have had

enough of winter, try these 9 products to

banish cold-weather woes By Lisa Turner

2. Soothing eye treatments

Ultra-delicate skin around the eyes is easily damaged

by harsh winter weather, and dry skin means

fine lines and wrinkles are more obvious. Start by

patting on a serum designed especially for eyes,

and follow with a rich cream. Look for products

with collagen, rose oil, hyaluronic acid, pycnogenol,

green tea, and other antioxidants to nourish skin,

minimize fine lines, and undo damage.

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1. Healing face

serums

When dry heat and cold

weather take their toll on

skin, lotion’s not always

enough. Add a powerful

serum to your skin-care

regimen; look for ingredients

like collagen, DMAE,

botanical stem cells,

ceramides, and peptides to

minimize redness, lock in

moisture, and protect skin.

Apply it morning and night, after cleansing

and toning, and before moisturizing.

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3. Gentle exfoliators

Scrubs, masks, and peels

for face and body remove

flaky skin, make cells more

receptive to lotions, and boost

circulation—especially important

in cold weather. Fruit enzyme peels are great

for oily or normal skin; if skin is sensitive, try an

exfoliating clay mask. Use a sugar scrub on your

body; jojoba bead scrubs are a gentler option for

your face. Always moisturize after exfoliating to

replenish skin’s natural oils, and don’t overdo

it—once a week is plenty, less if skin is sensitive.

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46 WINTER 2019 | AMAZING WELLNESS


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4. Deeply hydrating

body lotions

You add extra layers of clothes for

winter—and your skin needs extra

layers, too, to protect against freezing

temperatures and dry winter air. Look

for luxurious lotions and creams made

with coconut oil, shea butter, and cocoa

butter and infused with botanicals and

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Slather on after bath or shower, when

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treatments

Just like skin, hair gets dry and damaged

from winter cold and indoor heat;

plus, there’s the problem of frizzies.

Start with a moisturizing shampoo

and conditioner; leave-in conditioners

do double-duty, nourishing hair and

taming unruly locks. Once a week,

treat your hair to a mask, to prevent

breakage and restore softness.

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Hair Care 2chic Avocado and Olive Oil

6. Ultra-emollient lip balms

Cold and wind take their toll on delicate

lip skin, and licking your lips (because

they’re so dry) makes matters worse:

the enzymes in saliva that digest food

further irritate and dry. Choose balms

and sticks made with candelilla wax,

beeswax, olive oil, coconut oil, or cocoa

butter. If lips are cracked, soothe them

with a calendula or vitamin E ointment.

For extra protection, pick a formula

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Cold weather makes nails weak and

brittle, and dry cuticles can mean

pervasive (and painful) hangnails.

Before bed, use a cuticle treatment

with jojoba, aloe, or shea butter, to

soften dry cuticles and nourish nails.

And never go bare: a coat of clear

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8. Penetrating hand creams

Winter can leave hands rough, dry, and

vulnerable to cracks and bleeding.

Skip the lotion and go straight to

rich creams made with mango

butter, hemp oil, comfrey root, and

other plant extracts that add a barrier

of protection while penetrating

skin. Add a scrub designed for hands

to keep them silky. If fingers crack,

look for a healing balm designed to

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Boiron Calendula Ointment

9. Super-rich foot creams

Cold weather, tight socks, and being

cooped up in boots can lead to cracked

heels, itchy skin, and fungal infections.

Fix your feet, with a super-emollient

cream that softens and smooths;

slather on before bed and cover with

lightweight cotton socks. Use a scrub

designed for feet to remove dead skin

and keep feet fresh. If you’re plagued

by foot fungus, treat it with salves or

creams boosted with antifungal herbs

like neem, oregano, and tea tree.

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Lisa Turner is a certified food psychology coach, nutritional healer, intuitive eating consultant, author, and creator of the Inspired Easts iPhone app. Visit her at inspiredeating.com

48 WINTER 2019 | AMAZING WELLNESS


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go aromatherapy | healing essential oils

AROMATHERAPY FOR

A HEALTHY HEART

Many are mindful of how diet and exercise

affect heart health, but aromatherapy

offers complementary support with

essential oils By Cheryl Cromer

The right scent can calm

stressed souls. It’s this

ability to impact anxiety—one

risk factor for high blood

pressure—that makes aromatherapy

a heart-healthy habit

you can incorporate into your

daily wellness regimen to fight

coronary disease.

Essential oils are composed

of various innate chemical

properties that act to help

keep the cardiovascular system

running in tip-top shape. Keep

your heartbeats steady by tapping

into the sedative properties of

LAVENDER (Lavandula angustifolia)

and the soothing scent of

CYPRESS (Cupressus sempervirens)

as antidotes to acute stress.

Lavender battles

hypertension and is

an excellent addition to

any blend. Cypress has a

woodsy fragrance that can

gently lift away fatigue. Add

several drops of each to a diffuser

for a relaxing evening scent.

Some studies indicate that

BASIL (Ocimum basilicum) and

GINGER (Zingiber officinale) boost

the cardiovascular system by

supporting healthy arteries

and limiting the buildup of

bad cholesterol, otherwise

known as LDL (low-density

lipoprotein). If you prefer a

sweeter, quieter herbal aroma

than basil, choose essential

oil of HOLY BASIL (Ocimum

Make Your Own Essential Oil Blends

Antistress Balm

Apply as needed

to the chest and

solar plexus and

breathe deeply.

1 oz. carrier oil

(grapeseed or

sweet almond

oil, for example)

6 drops lavender

12 drops basil or

holy basil

8 drops ginger

4 drops cinnamon

bark

Heart Healthy

Massage Oil

Use as a relaxing

massage oil or

add a capful to

your bath for a

soothing soak.

2 oz. carrier oil

(grapeseed or

sweet almond

oil, for example)

12 drops ylang

ylang complete

10 drops rose otto

10 drops sandalwood

8 drops vanilla

CO2 extract

16 drops clary sage

Refreshing

Body Tonic

Spritz post-shower

or -bath for an

invigorating tonic.

4 oz. lavender

hydrosol or

distilled water

12 drops lavender

18 drops cypress

10 drops cinnamon

bark

16 drops juniper

did you know...

Holy basil works

gradually, but effectively,

in lowering cholesterol

in the body.

sanctum)—equally energizing,

but less aggressive. Both herbs

blend well with spicy ginger, a

warming essential oil especially

suited for the winter months.

Mix with a drop or two of

richly stimulating CINNAMON

BARK (Cinnamomum zeylanicum)

for an aromatic balm for the

chest and solar plexus that will

increase circulation.

In addition to its anticlotting

effect on blood

platelets, cinnamon offers

anti-inflammatory properties.

Natural healing occurs in the

body when inflammation is

reduced. For an after-shower

moisturizer that will support

overall cell health, mix

Aura Cacia

Clary Sage

Essential Oil

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4 ounces of unscented body

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communis), a crisp aromatic that

is a cleansing and balancing tonic

that will aid blood circulation.

One last essential oil known

for lowering blood pressure is

earthy CLARY SAGE (Salvia sclarea).

Clary sage’s bitter scent may

take some getting used to, but it

offers the highest natural concentration

of ester, a chemical

property that calms anxiety.

Battling hypertension?

Avoid stimulating essential

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thyme, which may increase

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Cheryl Cromer is an Atlanta-based writer specializing in aromatherapy and the spa lifestyle. She has more

than 17 years’ experience as an artisan aromatherapist. When she’s not writing or creating blends, Cheryl

enjoys traveling, interior decorating, and life with her Pembroke Welsh Corgi, Elle.

50 WINTER 2019 | AMAZING WELLNESS


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fit & healthy | exercise and diet for active lifestyles

5 WAYS TO

SHAKE THINGS UP

Ring in the new year with a new outlook at the gym By Jill Schildhouse

Have you noticed that you’re

on autopilot at the gym

lately, doing the same old moves

session after session? Do you

know everybody’s name in your

Zumba or Spin class? Does your

yoga mat have a permanent

indentation from where you

constantly place your palms

for downward-facing dog?

First of all, congratulations

on your consistency and

dedication to your workouts

— but it’s definitely time to

shake things up!

“It’s easy to slip into a fitness

rut, because mastering a certain

workout or routine feels good

— and as humans, we like

things that are familiar and

comfortable,” says Aurora

Sekine, community fitness

manager and ACE-certified group

fitness instructor at Trainiac.

“But change doesn’t happen

when we’re comfortable.

Sustaining fitness as a part of

your lifestyle requires finding

balance between having structure

and changing things up.”

THE BENEFITS OF

BREAKING FREE

Sekine tries not to think about

fitness and exercise as a “routine”

at all, because the moment

something becomes a routine,

your mind isn’t engaged and

your body isn’t being challenged.

Plus, breaking free from a

fitness routine benefits both

your body and mind.

“When you do the same

exercises on repeat with the

same reps and intensity, you

are only working certain parts

of your muscles,” she says.

“Shifting around the different

variables of specific exercise or

activity, intensity, reps, and/

or duration allows you to train

your body more holistically—

achieving a more balanced

body. It also helps prevent

injuries from overworking

certain muscles. Your mind

also needs to be challenged in

order to stay engaged in exercise.

When you enjoy working out and

look forward to it, motivation

for exercise shifts from extrinsic

to intrinsic. Once you have

intrinsic motivation to exercise,

you are unstoppable!”

GIVE IT A TRY

So are you ready to exchange

your boring routine for a fresh

fitness start in 2019? Begin

with these suggestions:

1. GO WITH A FRIEND. Two is better

than one, right? When you

plan to exercise with a friend,

Sekine says you have an added

layer of accountability built in,

so it’s harder to bail. It’s also

a little less intimidating to try

something new when you have

a partner in crime.

Tip: Instead of setting up a

coffee or dinner date with your

friend, next time try a fitness

date. Check out your local gym

or fitness studio’s group fitness

calendar and sign up to take a

class together (extra points if

you choose one neither of you

have ever had the guts to try).

Most gyms and studios offer

drop-in rates to take a single

class; just ask.

2. DIVERSIFY YOUR MENU OF

OPTIONS. There are several

apps that offer flexible fitness

memberships, which provide

you with myriad fitness and

class options to explore. “These

fit tip!

Training with a friend will

help you stay

accountable, because

making plans to train

together makes it harder

to cancel a workout.

52 WINTER 2019 | AMAZING WELLNESS


are great alternatives and allow

you to experience a diverse

class and/or gym setting, all

while getting in a great workout

and moving closer to your health

and wellness goals,” says

Geoff Tripp, an NSCA-certified

personal trainer, and strength

and conditioning specialist

who serves as the head of fitness

at Trainiac. “The convenience

of having your activity needs

met on your schedule is what

the fitness app revolution is

all about.”

Tip: With apps such as Classpass

or FitRserve, you can experiment

with yoga, Pilates, cycling,

running, HIIT, strength training,

and custom personal training

to see what floats your boat —

all with the touch of a button

and from the comfort of your

own home.

3. GIVE YOURSELF STRUCTURED REST.

Your body needs to rest in

order to recover from exercise

—but, Sekine says, that rest

doesn’t have to mean sitting

on the couch. In fact, giving

yourself structured rest allows

you to explore ways to find

balance in mind and body.

Tip: Try a few minutes of

mindful breathing (a form of

meditation) before you start your

day. Meditation doesn’t have

to take hours or be in a special

place at a specific time — you

can experiment with what works

for you (for instance, Sekine takes

a few minutes right after she

wakes up each morning, because

it helps set the tone for the rest

of her day). Restorative yoga

classes are also a great way to

give a framework to your rest day.

4. HIRE A TRAINER. Personal

trainers specialize in helping

you build a fitness plan that

works for your body and

lifestyle. Plus, they are a fount

of knowledge when it comes to

different types of exercises to

help you mix up your routine.

Tip: Online training is a great

way to get affordable access

to a personal trainer on your

own time (without having to

fight traffic to get to the gym

after work or wait for a super

sweaty person to get off the

machine you want to use).

5. JOIN AN OUTDOOR ACTIVITY

GROUP. In most cities, you can

find outdoor activity clubs and

groups for little to no cost — the

group’s organizer does all the

heavy lifting of research and

planning, and you just show up

for the hike (or run, cycle, tennis

match, you name it). This allows

you to explore new scenery in

your own city, get some exercise

outside, and add like-minded

people to your social circle.

Tip: A quick Google search

in your city will yield some

results of outdoor groups or

clubs, or you can use a site

such as Meetup.

Jill Schildhouse is an award-winning writer and editor who writes about healthcare, fitness, and food science. She is a world traveler, dog lover, and chocoholic.

Higher potency fast-acting

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These statements have not been evaluated by the Food & Drug Administration.

This product is not intended to diagnose, treat, cure or prevent any disease.

On sale in stores


make it! | creative ways to cook with superfoods and supplements

No-Bake Cacao Bars

With these Goji Berry, Pistachio & Coconut Chocolate Bars,

you’ll satisfy your sweet tooth while loading up on all the

right nutrients! By Maureen Farrar

GOJI PISTACHIO

CHOCOLATE BARS

Makes about 12 bars

Cacao is one of nature’s most

powerful superfoods, and it is

one of the most abundant sources

of magnesium in nature. It’s also

loaded with antioxidants, calcium,

zinc, copper, and selenium. Cacao

contains more antioxidants per

gram than blueberries, goji berries,

red wine, raisins, prunes, and even

pomegranates. It also triggers

the neurotransmitters that are

associated with elevating mood

and mental well-being: serotonin,

dopamine, and phenylethylamine.

This recipe features not only cacao,

but adds goji, and chia seeds for

an extra nutritional punch.

1 cup organic unrefined

coconut oil

1 cup Navitas Organics

Cacao Powder

2 Tbsp raw organic

honey

½ cup Navitas

Organics

Goji Berries

½ cup raw

walnuts

½ cup raw

pistachios

¼ cup Navitas Organics

Chia Seeds

½ cup coconut flakes

1. Melt coconut oil in a skillet on

low to medium heat. Once coconut

oil is completely melted, add in

cacao powder and mix well.

Add honey to the skillet

and stir for a few

minutes to let all

ingredients fuse.

2. Turn off the

heat and add

goji berries, chia

seeds, walnuts,

pistachios, and

coconut flakes to the

mixture. Give all ingredients

a nice stir until combined.

editors' pick

Nativas Organics Cacao Powder

3. Pour mixture into a parchmentlined

9x6-inch pan.

4. Refrigerate for 90 minutes until

chocolate mixture has completely

hardened. Once set, take out of

fridge, cut into squares, let your

tasty treats thaw out for a couple

minutes before eating, and enjoy!

PER SERVING: 500 cal; 32g pro;

7g fat; 1g sat fat; 1,310mg sod;

78g carbs; 29g fiber; 18g sugars

Reproduced with permission from Nativas

Organics. Recipe submitted by Kelly Nader

of @livingwellwithkel

PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK

54 WINTER 2019 | AMAZING WELLNESS


Help us stop malnutrition from the start.

At Vitamin Angels, we believe every mom deserves to have a safe pregnancy and

to give birth to healthy, vibrant babies. But some moms don’t have that chance.

Globally, about 7,000 babies die every day, largely from preventable causes.

We give prenatal multivitamins to mothers without access to nutritious foods. It’s a

simple solution that decreases the risk of death by preventing babies from being

born too soon and too small.

Help save lives. Donate today.

vitaminangels.org/AW


check it out | new and notable products

WINTER WELLNESS

What’s all the rage this season? Here’s our roundup of must-have products

BREATHE EASY

Breath is life—that is, if

the air you breathe isn’t

full of allergens and

germs. Unfortunately,

that’s exactly how it

is. To stay healthy, be

proactive and get Xlear

Nasal Spray with xylitol

—the natural way to

clean your nose and

sinuses. Breathe better.

Be better.

HEMP FOR HEALTH

Concentrated Terry

Naturally Premium

European Hemp Oil

softgels, featuring

hemp, provides a full

spectrum of phytonutrients

to support

the endocannabinoid

system. Our hemp oil

is CO2 extracted from

non-GMO, European

industrial hemp,

cultivated following

strict Ecocert practices.

The benefits of hemp

from the brand you

can trust!

ALL-IN-ONE

COLLAGEN

Ancient Nutrition Multi

Collagen Protein powder

features five collagen

types — I, II, III, V, and

X — from four different

food sources (beef,

chicken, fish, and

eggshell membrane)

to promote healthy

skin, and support

digestive function and

joint health. Odorless,

tasteless, and easy-tomix,

it can be added to a

wide variety of healthy

foods and beverages.

GET HEART

SMART

Nordic Naturals’ most

powerful fish oil formula

provides intensive support

for heart, brain, immune

health, and more.

Ultimate Omega 2X

delivers 1,000 mg

EPA+DHA per soft gel

for more health benefits

in smaller servings.

Perfect for individuals

who need high levels

of omega-3s in their

most absorbable

molecular form.

THE EYES HAVE IT

Reduce eye fatigue

associated with digital

device use. High

Potency Lutein by

The Vitamin Shoppe

from marigold petals

provides antioxidant

protection and

promotes increases

in macular pigment

density.

56 WINTER 2019 | AMAZING WELLNESS


Meet Amanda. Hear her story.

Visit florahealth.com/floradix

to learn more.

TIRED OF

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You can probably relate: between juggling her job and family, she was constantly exhausted.

She put off going to the gym because, well…she was just too tired. Some nights,

making dinner seemed like a heroic task. Then she found out she had the most common

nutritional deficiency in the US: iron deficiency. Amanda turned to Floradix, an easily absorbed,

plant-based, liquid iron supplement that has been helping women reclaim their

energy for over 60 years.* If you can relate to Amanda—the constant fatigue, pale skin,

and dark circles under your eyes—it’s time to reclaim your energy with Floradix.*

*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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Available in natural health food stores, select grocery stores, and pharmacies.


NOW from Solgar

®

grown here.

PROTEIN harvested

harvested FROM NATURE

©2018 Solgar, Inc.

Fruits, vegetables, legumes, seeds, ancient grain... kissed by the sun, nurtured by the rain, embraced by the earth...

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That’s the whole idea behind the broad-spectrum nutrition of Solgar ® Spoonfuls: plant-harvested-protein...

vital nutrients... fruit, vegetable and greens concentrates... probiotics, digestive enzymes, flaxseed EFA, plus all the

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From AM to PM, with Solgar ® Spoonfuls you get wholesome, non-GMO, dairy-free protein any way you like it...

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For additional information, log on to www.solgar.com or call us at 1-800-645-2246

NOTICE: Use this product as a food supplement only. Do not use for weight reduction. **At time of manufacture.

Spectra is a trademark of VDF FutureCeuticals, Inc., used under license. Unique IS-2 is a trademark of Unique Biotech Limited.

*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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