Amazing Wellness January/February 2019

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THE<br />

EAT-WELL<br />

GUIDE<br />

7<br />

Best Diets for<br />

Your Health<br />

10 Tips for a<br />

Heart-Healthy Diet<br />

Experts on a<br />

Nourished Mind,<br />

Active Body &<br />

Meaningful<br />

Connections<br />

Powerful<br />

Probiotics<br />




HEALTH<br />

Naturally<br />

Detoxifying<br />

Supplements<br />

WINTER <strong>2019</strong> $ 4 . 9 9<br />



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contents | winter <strong>2019</strong><br />

departments<br />

20<br />

Heal your gut to<br />

experience greater<br />

energy and improved<br />

immunity<br />

34<br />

See how today’s<br />

most buzzed-about<br />

diets stack up.<br />

features<br />

34<br />

40<br />

42<br />


There’s no perfect diet for everyone. So before you pick a<br />

plan, be sure to do your research on what it can and can’t<br />

do for your health.<br />


Eating a nutrient-dense, whole-foods diet will naturally<br />

detoxify you, but sometimes your body needs some extra<br />

help. These supplements will help you detoxify naturally.<br />


Olympic gold medalist Apolo Ohno, Emmy-winning comic<br />

Paula Poundstone, and upbeat life coach Yvonne Ryba offer<br />

thoughtful routes to well-being.<br />


The lastest research on<br />

beets, sunlight, muscle mass,<br />

and more.<br />

18 WHAT I TAKE<br />

Jaclyn Smith<br />

The TV icon, designer, and<br />

doting grandma stays strong—<br />

and cancer-free— with exercise<br />

and nutrition.<br />


Solutions For a Leaky Gut<br />

A range of gut troubles can make<br />

us feel miserable. Here’s how to<br />

treat leaky gut for greater energy<br />

and faster healing.<br />

24 REMEDY 411<br />

Preventing Your Child’s<br />

Cold & Flu<br />

Teach your child these healthy<br />

habits to help prevent illness<br />

and infections.<br />

26 NEED TO KNOW<br />

Tips for a Heart-Healthy Diet<br />

Whether you have years of<br />

unhealthy eating under your<br />

belt, or simply want to fine-tune<br />

your diet, here are 10 hearthealthy<br />

diet tips.<br />

28 HEALTH Q&A<br />

Exploding the Diet Myths<br />

Sorting out the marketing hype<br />

from the science in the diet wars.<br />


Natural Ways to Lower<br />

Blood Pressure<br />

Experts recommend treating<br />

high blood pressure with lifestyle<br />

changes and medications, but<br />

natural remedies may be just<br />

as effective.<br />


Fight Winter Beauty Woes<br />

If you and your skin have had<br />

enough of winter, try these 9<br />

ways to banish cold-weather<br />

woes.<br />


Aromatherapy For a<br />

Healthy Heart<br />

Many are mindful of how<br />

diet and exercise affect hearth<br />

health, but aromatherapy offers<br />

complementary support with<br />

essential oils.<br />

52 FIT & HEALTHY<br />

5 Ways to Shake Things Up<br />

Ring in the new year with a new<br />

outlook at the gym.<br />

54 MAKE IT<br />

No-Bake Cacao Bars<br />

With these Goji<br />

Berry, Pistachio<br />

& Coconut<br />

Chocolate Bars,<br />

you’ll satisfy your<br />

sweet tooth while<br />

loading up on all<br />

the right nutrients!<br />

56 CHECK IT OUT!<br />

Winter <strong>Wellness</strong><br />

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4 WINTER <strong>2019</strong> | AMAZING WELLNESS

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wellness<br />


<br />

Creative Director Rachel Joyosa<br />

Editor-in-Chief Maureen Farrar<br />

Contributing Art Director Rachel Pilvinsky<br />

Associate Editor Elizabeth Fisher<br />

Contributing Editors Nicole Brechka, Helen Gray, Jerry Shaver, Vera Tweed<br />

Copy Editor James Naples<br />

Production Director Patrick Sternkopf<br />

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<strong>Amazing</strong>wellnessmag<br />

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

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

opinions expressed by the columnists and contributors to AMAZING WELLNESS are not necessarily those of the<br />

editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and advertising<br />

agencies assume liability for all advertising content and for any claims arising therefrom. Articles appearing in<br />

AMAZING WELLNESS may not be reproduced in whole or in part without the express permission of the publisher.<br />

The information in this magazine is provided to you for educational purposes under Section 5 of the Dietary<br />

Supplement Health and Education Act of 1994 and is not intended as medical advice. To obtain more in-depth<br />

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

Your optimal health.<br />

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editor’s note<br />


In our<br />

next issue ...<br />

The path to bliss<br />

may take creative<br />

experimenting, but<br />

happiness is<br />

attainable<br />

As <strong>2019</strong> starts, many of us are optimistically setting new year’s<br />

resolutions. In fact, many of us resolve to eat healthier in the<br />

new year, but with so much information (much of it conflicting)<br />

about diets and nutrition, where do you start?<br />

There are many diets out there: gluten-free, Paleo, Weight<br />

Watchers, Whole 30, ketogenic, and Mediterranean are just a<br />

handful of healthy diet options. Which is the most effective one?<br />

The fact is, there is no single diet plan that works for everyone.<br />

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

lifestyle and is easy for you to follow. So how do you sort through<br />

the marketing claims to find a plan that works for you?<br />

In “The Diet Showdown,” on page 34, writer and dietician<br />

Matthew Kadey, MS, RD, sorts through the most popular diets. He<br />

explains what they are, and how they work, and he highlights the<br />

pros and cons of each plan so you can tell which one suits your<br />

goals and your life. Jonny Bowden, PhD, CNS, author of “From<br />

Vegan to Keto: Myths about Nutrition” on page 28, also gets to the<br />

bottom of the diet wars. In the article he explodes some common<br />

myths about some eating plans, helping you separate the junk<br />

from the science.<br />

Finding happiness and joy is another worthy resolution to make<br />

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

page 42, writer Chris Mann talks to Olympic gold medalist Apolo<br />

Ohno, comic Paula Poundstone, and life coach Yvonne Ryba to find<br />

out how they navigated their journeys to happiness. Mann discovered<br />

that the path to bliss may take some creative experimenting,<br />

but happiness is attainable—and sustainable.<br />

I hope this issue helps you start the new year on a healthy—and<br />

happy—note. Wishing you the best in <strong>2019</strong>.<br />

Maureen Farrar<br />

EDITOR<br />

mfarrar@aimmedia.com<br />


Seeing your food as medicine<br />

helps you make better<br />

decisions about what to eat.<br />

Our experts share a list of<br />

10 foods that help bolster<br />

your health. Plus, you’ll find<br />

simple tips for how to enjoy<br />

each one, as well as how<br />

much you should eat.<br />

30 DAYS TO A<br />


Improve your health one<br />

day at time. Our 30-day<br />

checklist is packed with<br />

research-backed tips—such<br />

as stress reduction, nutrition,<br />

supplementation, exercise,<br />

and mindfulness—to<br />

improve your physical and<br />

mental well-being.<br />



We all experience low<br />

energy at some point.<br />

We offer science-backed<br />

tips for overcoming those<br />

energy zappers and getting<br />

your energy back.<br />

8 WINTER <strong>2019</strong> | AMAZING WELLNESS

5 Types of Food<br />

Source Collagen TYPE I, II, III, V and X<br />

SKIN<br />

JOINTS<br />


Collagen is one of the reasons our bodies<br />

don’t fall apart. Collagen literally functions<br />

to hold you together.<br />

But what is collagen? Collagen is a protein<br />

made up of building blocks called amino<br />

acids and is so important that it makes<br />

up approximately 30 percent of all the<br />

proteins in the body.<br />

The truth is that collagen is literally<br />

everywhere in the body, and when<br />

there’s enough collagen in the body,<br />

then we can “keep ourselves together”<br />

and humming along.<br />

DR. JOSH AXE, Founder



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Replace unhealthy protein powder with this.<br />

Create a chia coconut collagen pudding.<br />

Take several Tablespoons of collagen pre- and post-workout.<br />

†<br />

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Maureen Farrar<br />

HOT<br />


spotlight<br />

beets<br />

These ruby gems are enjoying a much-deserved place as the centerpiece<br />

of a healthy diet. They're also packed with powerful health benefits<br />

Beetroots, commonly known as beets, are packed with essential<br />

vitamins, minerals, and antioxidants that may help lower blood<br />

pressure, fight cancer and inflammation, boost stamina, and<br />

support brain and bone health. Even better, they’re delicious and<br />

easy to add to your diet. Check out the amazing benefits of this<br />

ruby red veggie.<br />

HIGH IN ANTIOXIDANTS: Beets are naturally high in phytonutrients,<br />

antioxidants, vitamins, and trace minerals. Antioxidants help<br />

neutralize free radicals, preventing damage to your cells.<br />

This protects against illnesses such as cancer, autoimmune<br />

disorders, aging, and cardiovascular and neurodegenerative<br />

diseases. Beets are also high in betalains, a family of natural<br />

pigments that give beets their color and are thought to be<br />

responsible for protecting against certain cancers and diseases.<br />

FIGHT INFLAMMATION: Inflammation is a normal response by the<br />

immune system that helps protect the body against infection.<br />

However, research has proven that chronic inflammation may<br />

contribute to conditions like heart disease, cancer, and even<br />

obesity. Since our diets are high in sugar and processed foods,<br />

foods like beets can keep inflammation in check. Studies show<br />

that beetroot supplementation can reduce oxidative stress and<br />

inflammation in rats. Human studies also confirmed that both<br />

cooked beets and beetroot juice were able to lower levels of<br />

inflammatory markers in people with high blood pressure.<br />

IMPROVE ATHLETIC PERFORMANCE: Beets are high in nitrates, and<br />

studies show that this naturally occurring chemical in foods is<br />

converted to nitric oxide when consumed, improving athletic<br />

performance. Research shows that nitric oxide increases<br />

blood flow, improves lung function, and strengthens muscle<br />

contractions. This contributes to improved cardiorespiratory<br />

endurance and performance. Studies have shown that athletes<br />

were able to maintain exercise intensity 60–80 percent longer<br />

after supplementing with beet juice.<br />

INCREASE WEIGHT LOSS: Beets are loaded with fiber, which<br />

keeps you feeling fuller throughout the day. Each cup of beets<br />

contains 3.8 grams of fiber, which<br />

is 15 percent of your recommended<br />

eat the beet<br />

Here are four supplements you can’t beat:<br />

• Dynamic Health Certified Organic Beetroot Juice<br />

• Flora Red Beet Crystals<br />

• HNS Nu Therapy Power Beets<br />

• Superfoods by MRM Raw Organic Red Beet Powder<br />

daily intake. One study showed<br />

that subjects who increased fiber<br />

intake by 14 grams per day led to a<br />

10 percent decrease in daily calorie<br />

intake, which led to increased<br />

weight loss.<br />

AMAZING WELLNESS | WINTER <strong>2019</strong> 13


BAD for the BONE<br />

The average American<br />

consumes more than 100<br />

pounds of sugar a year. And<br />

that’s not just bad for our<br />

weight— it may also be bad<br />

for our bones. “Sugar causes<br />

inflammation in the joints,<br />

making arthritis and other<br />

conditions worse,” according<br />

to Victor Romano, MD, a<br />

board-certified orthopedics<br />

and sports medicine doctor.<br />

Sugary foods cause a spike in<br />

insulin, which starts a cascade<br />

of biochemical reactions<br />

that lead to inflammation.<br />

Research also shows that<br />

sugar depletes important<br />

minerals needed for proper<br />

muscle contraction and<br />

relaxation. If you suffer from<br />

joint and/or muscle aches,<br />

boost your intake of foods with<br />

anti-inflammatory properties,<br />

including omega-3-rich fish,<br />

chia, and flaxseed, as well as<br />

curcumin and turmeric, which<br />

have been found to assist in<br />

alleviating joint pain.<br />

HUG it OUT<br />

A new study published in a recent issue of the journal<br />

PLOS One finds that hugs shield us from the harmful effects<br />

of a bad mood that comes from conflicts with others.<br />

Researchers from Carnegie Mellon University say<br />

people who consider themselves huggers have better<br />

overall health and stronger relationships. They analyzed<br />

data of 404 men and women between the ages of<br />

21 and 55. Participants, who were all in good<br />

health, were interviewed every night for two<br />

weeks about their interactions with others<br />

each day. The researchers found that people<br />

who received a hug on the same day they<br />

experienced a conflict with another person<br />

showed a smaller decrease in positive<br />

emotions, and a smaller increase in<br />

negative emotions, compared with those<br />

who were not hugged. In other words,<br />

being hugged at some point in the<br />

day may have prevented them from<br />

feeling more upset. In fact, hugs<br />

were shown to help reduce bad<br />

moods in participants through<br />

the following day, as well.<br />

Let the (Sun) Light In<br />

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

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

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

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

rooms. Some of the rooms were exposed to daylight through regular glass, some rooms were exposed<br />

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

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

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

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

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

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

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

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

builders can incorporate this information into future designs.<br />


54% of dog owners would actually consider ending a relationship<br />

if they felt like their dog didn’t approve of their love interest.<br />

—rover.com<br />

14 WINTER <strong>2019</strong> | AMAZING WELLNESS

Healthier Brain. Better Life.<br />

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The holidays have come and gone, but the stress that comes with<br />

them is still around. Stress can make you sick—when you’re under<br />

stress your body produces adrenaline, cortisol, and other stress<br />

hormones that can impair the ability to fight off disease. Follow<br />

these stress-relieving tips to help you go from OMG to Om in minutes.<br />

GET MOVING: Release feel-good chemicals in your body with a<br />

quick walk around the block, or walk up a few flights of stairs.<br />

Even simple stretches like head rolls and shoulder shrugs will<br />

help relax your body.<br />

BREATHE: Deep breathing counters stress by slowing your heart rate<br />

and lowering blood pressure. Sit upright, close your eyes and slowly<br />

inhale through your nose, feeling your breath start in your belly<br />

and work its way to the top of your head. Reverse and exhale<br />

through your mouth.<br />

CRANK UP THE TUNES: Research shows that<br />

listening to soothing music can lower blood<br />

pressure, slow your heart rate, and decrease<br />

anxiety. If listening to chill tunes isn’t your<br />

thing, blow off steam by rocking out to<br />

more upbeat tunes — and sing at the top<br />

of your lungs!<br />

65<br />

Every 65<br />

seconds,<br />

someone in<br />

the United<br />

States will<br />

develop<br />

Alzheimer’s<br />

disease, and<br />

by 2050 it<br />

is estimated<br />

that nearly<br />

14 million<br />

people will<br />

have it.<br />

should MUSCLE MASS<br />

be considered a vital sign?<br />

It’s standard protocol for doctors to<br />

check a patient’s heart rate, blood<br />

pressure, temperature, and weight<br />

at the start of a visit. But is that enough<br />

to give them a true sense of a person’s<br />

overall health? A team of researchers<br />

is now making the case for muscle<br />

mass to be considered a vital sign<br />

for health-care practitioners to check.<br />

After reviewing 140 studies connecting<br />

muscle mass to various health outcomes<br />

and conditions, the researchers say<br />

that people with less muscle have<br />

worsened physical functioning,<br />

poorer quality of life, and an overall<br />

lower survival rate, particularly<br />

when dealing with chronic ailments.<br />

“Muscle mass should be looked at as<br />

a new vital sign,” argues Carla Prado,<br />

an associate professor at the University<br />

of Alberta and principal author of<br />

the paper published in the journal<br />

Annals of Medicine. “If health care<br />

professionals identify and treat low<br />

muscle mass, they can significantly<br />

improve their patients’ health<br />

outcomes. Among their findings,<br />

Prado points to research showing that<br />

breast cancer patients with greater<br />

muscle mass are 60 percent more likely<br />

to beat the deadly disease. Similarly,<br />

stronger patients in a hospital’s<br />

intensive care unit have a higher<br />

survival rate, require less time on a<br />

ventilator, and are more likely to be<br />

discharged sooner. Low muscle mass<br />

is also linked to a greater risk of<br />

complications during and after surgery.<br />

16 WINTER <strong>2019</strong> | AMAZING WELLNESS


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The TV icon, designer, and doting grandma<br />

stays strong—and cancer-free—with<br />

exercise and nutrition By Chris Mann<br />

She inspired generations as one<br />

of ABC’s karate-chopping Charlie’s<br />

Angels in the 1970s, introduced<br />

affordable ladies’ fashions in the<br />

1980s, and empowered women as a<br />

breast cancer survivor in the 2000s.<br />

But now, actress and entrepreneur<br />

Jaclyn Smith strikes a healthy<br />

balance in part by chasing after<br />

her cherubic granddaughter.<br />

“That’s the joy. That’s sort of the<br />

departure that keeps me really in<br />

the moment,” Smith, a glowing 73,<br />

says of playing with baby Bea. “And<br />

I have so much fun. I do realize<br />

with two-year-olds you need to<br />

be in good shape—your<br />

knees, your back, everything—because<br />

they’re<br />

everywhere. There’s<br />

something exciting<br />

about it that makes me<br />

say, ‘Hey, I better work<br />

out because I’ve got to<br />

run after her.’ And I do.<br />

So she’s a plus.”<br />

Bea is also the inspiration for<br />

Smith’s Kmart and Sears infant<br />

clothing line, Spencer—designed<br />

by Smith’s daughter, Spencer<br />

Margaret Richmond. And her multigenerational<br />

love extends even to<br />

Smith’s sanctuary: her bedroom.<br />

“I have my mother’s desk up there<br />

and Bea’s picture hanging above<br />

it. It is a place of calm. Everybody<br />

needs their own little place where<br />

people knock before entering. I<br />

think part of wellness is taking a<br />

little time for yourself.”<br />

healthy tip!<br />

“Everybody needs<br />

their own place where<br />

people knock before<br />

entering. I think part of<br />

wellness is taking a little<br />

time for yourself.”<br />

What steps have you taken<br />

to stay cancer-free?<br />

I eat lots of raw fruits and vegetables,<br />

and organic meats. I exercise. They<br />

have said that when you do aerobic<br />

exercise at least three times a week, you cut<br />

down the incidence of breast cancer. Just getting<br />

older with each passing decade, your chances<br />

of getting breast cancer go up. But we know so<br />

much about it today that with early detection<br />

[you can be] cancer-free after treatment. I<br />

traveled for about three years with a foundation<br />

called Strength in Knowing, speaking to women<br />

about the risk factors, and many women are<br />

in denial or they’re not proactive. Or at a<br />

certain point they say, “You don’t need<br />

a mammogram.” Well, that’s silly.<br />

My mother got breast cancer at<br />

90. She was thriving at 90. She<br />

did a lumpectomy. She didn’t<br />

do radiation. She was fine. She<br />

didn’t pass away from cancer. So<br />

I think that women should get<br />

their mammogram. I also believe<br />

in pap smears. Being proactive is key.<br />

And, again, it’s important to balance your<br />

life, and take a lot of the stress away.<br />

What types of workouts help you<br />

keep up with your granddaughter?<br />

I do circuit training with weights, and I do<br />

Pilates. Two years after my breast cancer<br />

diagnosis I went on Arimadex, which caused<br />

some bone loss—so weight-bearing exercise<br />

to build strong bones is very important,<br />

especially as you get older. Pilates really<br />

centers on your core, and a strong core protects<br />

your back. I’ve had a microdiscectomy in my<br />

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

back, so I realize the importance of a<br />

strong core. Planks are great core moves, but<br />

they’re boring and tedious, so I incorporate<br />

those in with the Pilates machine in a different<br />

way. I work out with a trainer, and she’s very<br />

creative with how she puts them in. She<br />

incorporates planks so that I might lift one<br />

arm, and then the other arm. My mind is<br />

occupied, and it isn’t like, okay, we’re just in<br />

this one position.<br />

Which supplements and natural beauty<br />

products support your wellness?<br />

Definitely vitamin D. It’s good for the bones. It<br />

prevents cancer and can help with depression.<br />

We think we get enough from being in the<br />

sun, but we’re covering ourselves in sunblock,<br />

so we really don’t get enough vitamin D. I<br />

also take vitamin C. There is controversy over<br />

too much calcium for women. I think it can<br />

affect the heart, but I take no more than 500<br />

mg a day, and I don’t always do that. I think<br />

psyllium husk is good because it gives you<br />

fiber. I do a B complex. Green drinks are full<br />

of vitamins and are a lovely way to go, too. I<br />

try to do a spoonful of apple cider vinegar in<br />

water to control inflammation; it’s supposed<br />

to help with arthritis and acid reflux. Also,<br />

I believe in conditioning your hair and your<br />

body. Coconut oil is amazing. Grapeseed oil<br />

is incredible for the face. Both can be healing.<br />

They’re great on your legs, your feet, your<br />

hands, your hair—everywhere.<br />


18 WINTER <strong>2019</strong> | AMAZING WELLNESS


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When our gut and digestion are on track, most of us feel good. When<br />

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

to treat leaky gut for greater energy and faster healing By Steve Downs, CSCS<br />

ll disease begins in the<br />

“A gut.” So proclaimed the<br />

Greek physician Hippocrates<br />

more than 2,000 years ago. As<br />

a healer who favored science<br />

over superstition, his theories<br />

opened up the concept that<br />

you are what you eat—or,<br />

more precisely, what you<br />

digest. Although the exact<br />

mechanics were unknown to<br />

Hippocrates at the time, his<br />

prognostications have been<br />

proven true today in the<br />

condition known as “leaky<br />

gut syndrome.”<br />

Also known as “gut permeability,”<br />

this malady has been<br />

studied for more than 100<br />

years. But only recently have<br />

the affects of microbial balance<br />

in the gut been realized as<br />

the very foundation of proper<br />

health. Just as probiotics have<br />

been linked to a variety of<br />

disease treatments outside of<br />

digestion—including immunity,<br />

skin and hair health, cognitive<br />

ability, and even muscle mass<br />

and strength—the treatment<br />

of leaky gut can ensure that<br />

you experience greater energy,<br />

faster healing, and improved<br />

performance.<br />

junctions between the cells<br />

that are bound together tightly<br />

to maintain gut integrity and<br />

optimal function. The lining<br />

of your intestinal tract is like a<br />

net with extremely small holes<br />

(junctions). These junctions<br />

control what is passed through<br />

the lining of the intestines and<br />

into your body, and from your<br />

body back into your intestines.<br />

Vitamins, nutrients, water,<br />

antigens, and more travel<br />

back and forth as part of your<br />

digestive process, as your<br />

body breaks down food and<br />

eliminates waste.<br />

However, should these junctions<br />

become compromised and<br />

the “net” of your digestive tract<br />

begin to tear apart, unwanted<br />

toxins, microbes, and undigested<br />

food particles escape into the<br />

body. As a result, pathogenic<br />

did you know...<br />

Foods such as garlic and<br />

onion act as a prebiotic by<br />

promoting the growth<br />

of beneficial bacteria<br />

in the gut.<br />

bacteria can begin to grow and<br />

proliferate in your bloodstream<br />

and in the tissues of your body.<br />

This initially appears in the<br />

form of chronic digestive issues<br />

such as irregularity, gas, upset<br />

stomach, and so forth. But it leads<br />

to hampered immunity and<br />

disorders affecting the sinuses,<br />

joints, adrenals, and skin.<br />

At the same time, while toxins<br />

accumulate in the bloodstream<br />

and tissues throughout the<br />

body, “bad” bacteria also<br />

proliferate in the gut, thereby<br />

pushing out the “good” probiotic<br />

microbia. This, in turn, activates<br />

an increased inflammatory<br />

response that puts greater<br />

strain on the liver to detoxify<br />

the accumulating amount of<br />

toxins in the system. The result<br />

is compromised immunity,<br />

reduced absorption of nutrients<br />

from food, diminished healing,<br />

slower recuperation, increased<br />

fatigue, and greater incidence<br />

of illness and digestive issues.<br />

Experts also warn of IBS,<br />

migraines, muscle pain,<br />

chronic fatigue, arthritic<br />

changes, and even depression<br />

as consequences of untreated<br />

leaky gut. If that weren’t bad<br />

enough, this condition also can<br />

cause malabsorption of vital<br />

nutrients such as vitamin B12,<br />

zinc, and iron.<br />

Scientists and physicians<br />

don’t yet know exactly what<br />

triggers the incidence of<br />

leaky gut syndrome, but they<br />

do recognize that those with<br />

Crohn’s and celiac disease<br />

experience similar digestive<br />

decline, compromised immunity,<br />

increased inflammation, and<br />

greater incidence of illness,<br />


In essence, this condition is<br />

exactly what it says: Within<br />

the intestines, there are<br />

20 WINTER <strong>2019</strong> | AMAZING WELLNESS

albeit in much greater<br />

proportions. So the takeaway<br />

is that the health of your<br />

digestive system is critical to<br />

the health of your body. But<br />

unlike the genesis of Crohn’s<br />

or celiac disease, leaky gut<br />

syndrome primarily results<br />

from bad food choices.<br />


Physicians aren’t quick to<br />

diagnose leaky gut syndrome<br />

as an actual disease, but there<br />

are steps you can take to either<br />

stave off its appearance or<br />

help reduce its manifestation<br />

if you’re already enduring this<br />

malady. First, there are certain<br />

symptoms that are clear signs<br />

to recognize. These include<br />

the following:<br />

Recurring bloating or gas<br />

(not just after eating)<br />

Digestive upset after meals<br />

Constipation<br />

Irregularity<br />

Fatigue and malaise<br />

Chronic joint pain<br />

Frequent colds and<br />

sinus issues<br />

Unexplained weight gain<br />

Frequent headaches<br />

Inflammatory skin disorders<br />

such as persistent rashes<br />

Compromised healing and<br />

slow recovery<br />

Even if you’re plagued by some<br />

of these symptoms, it doesn’t<br />

mean you have advanced leaky<br />

gut syndrome. Many factors<br />

affect immune response and<br />

trigger various health issues.<br />

But the more you experience<br />

these issues, the greater the<br />

chance your gut could be<br />

leaking. No matter what, these<br />

are clear signs that you should<br />

take steps to strengthen your<br />

digestive system and improve<br />

your immunity.<br />


To prevent leaky gut<br />

syndrome from proliferating<br />

or occurring in the first place,<br />

you must avoid certain<br />

foods and food additives that<br />

cause damage to the tight<br />

junctions of the gut, thereby<br />

causing the disease. Research<br />

has shown that certain foods<br />

and food additives can damage<br />

the cellular structures of<br />

the gut, thereby causing all<br />

variety of diseases. Steer clear<br />

of the following:<br />

<br />

<br />

<br />

<br />

SUGARS are not only<br />

addictive; they also<br />

promote damage to the<br />

intestines (and other bodily<br />

tissues). Increased sugar<br />

consumption also causes<br />

chronic inflammation.<br />


TRANS-FATS are damaging<br />

to the body in multiple<br />

ways, contributing to<br />

cardiovascular disease,<br />

autoimmune disorders,<br />

and chronic inflammation.<br />

GLUTEN is a major allergen<br />

that also triggers permeability<br />

and leakage in<br />

the intestines.<br />

SODIUM, taken in excess,<br />

loosens intestinal cell<br />

junctions and increases<br />

autoimmune disorders.<br />

<br />

<br />

<br />

<br />

<br />

did you know...<br />

Curcumin inhibits<br />

the enzymes that compromise<br />

stomach health<br />

and boosts secretion of<br />

stomach mucus, the primary<br />

defense against<br />

stomach acid.<br />

MEAT “GLUE” (aka microbial<br />

transglutaminase) is an<br />

enzyme used to hold<br />

proteins together, such as<br />

in “formed” or packaged<br />

meat. It has been shown t<br />

o damage intestinal cells.<br />

EMULSIFIERS are added to<br />

processed foods for texture<br />

and to extend shelf life, but<br />

they throw off microbial<br />

balance in the gut, triggering<br />

chronic inflammation.<br />

ORGANIC ACIDS such as<br />

acetaldehyde are used<br />

as solvents in foods and<br />

beverages, but they impair<br />

junction barriers needed<br />

to prevent leaky gut.<br />

NANOPARTICLES such as<br />

titanium dioxide are<br />

used in packaged foods<br />

to improve taste, color,<br />

and appearance, but have<br />

been linked to DNA and<br />

cell damage.<br />


contain the protein A1<br />

casein, which may increase<br />

inflammation in the gut.<br />


“nutrient blockers” such as<br />

phytates and lectins. These<br />

attach to the lining of the<br />

digestive tract and cause<br />

inflammation.<br />

The message here is to eat<br />

natural and raw whole foods<br />

whenever possible, and to<br />

look for these food additives<br />

on packages. Avoiding these<br />

leaky gut triggers will help<br />

your gut stay healthy and<br />

reduce or avoid symptoms.<br />

In addition, chronic stress<br />

is thought to be a cause of<br />

leaky gut syndrome, along<br />

with various depressed immune<br />

system maladies. As you<br />

know, stress also adversely<br />

affects heart health and can<br />

lead to an increase in body<br />

fat due to overstimulation<br />

of catabolic hormones.<br />


Because of the unique interaction<br />

between the intestinal cells<br />

that produce antibodies and<br />

the various bacteria that reside<br />

there, about 70-80 percent of<br />

the immune system is based<br />

in the gut. Treatment of the<br />

symptoms shown earlier has<br />

a strong base in prebiotic and<br />

probiotic supplementation,<br />

AMAZING WELLNESS | WINTER <strong>2019</strong> 21

inside scoop<br />

healthy tip!<br />

Sprouted flax seeds<br />

are loaded with healthy<br />

fiber that can help in<br />

growing good bacteria<br />

in your gut.<br />

use of certain herbs and<br />

amino acids, plus ingestion of<br />

fermented foods. Here are some<br />

of the most effective treatments<br />

for leaky gut syndrome:<br />

<br />

<br />

<br />

PROBIOTICS. To reduce malicious<br />

bacterial overgrowth,<br />

it is imperative you take<br />

probiotics on a daily basis,<br />

especially with large meals.<br />

Some of the best include<br />

Lactobacillus acidophilus,<br />

Lactobacillus rhamnosus,<br />

Lactobacillus plantarum,<br />

Bifidobacterium bifidum,<br />

and Bacillus coagulans. For<br />

best results, take at least<br />

10 billion CFU daily. (Note:<br />

Probiotics in excess of 50<br />

billion CFU may actually<br />

increase digestive upset, so<br />

more is not better.)<br />

PREBIOTICS. Consumption<br />

of prebiotic fibers such<br />

as inulin provides the<br />

“food” that helps probiotic<br />

bacteria proliferate. It also<br />

helps heal leaky gut.<br />

GLUTAMINE. This important<br />

amino acid is crucial for<br />

intestinal cell repair and<br />

protection from chronic<br />

damage. Glutamine is<br />

found in high-protein<br />

<br />

<br />

<br />

meat sources, but the best<br />

source of this amino in<br />

appreciable amounts is via<br />

supplementation. Take 2–5<br />

grams once or twice daily.<br />


age, pancreatic enzymes<br />

needed for digestion decline<br />

precipitously, meaning you<br />

don’t efficiently absorb<br />

nutrition from your food.<br />

This stresses the digestive<br />

system and eventually<br />

causes inflammation<br />

and permeability. Use<br />

of protease, pepsin, and<br />

trypsin (to digest proteins);<br />

lipase (for fats); amylase<br />

(carbs); cellulose (fiber);<br />

and lactase (milk sugar)<br />

will all vastly improve<br />

digestive efficiency.<br />

CURCUMIN. The active<br />

ingredient in turmeric is a<br />

powerful anti-inflammatory<br />

compound that also reduces<br />

oxidative stress in the gut.<br />

LICORICE ROOT. This is an<br />

adaptogenic herb that<br />

helps balance cortisol<br />

levels and improves acid<br />

production in the stomach.<br />

It also supports maintenance<br />

of the lining of both the<br />

duodenum section of the<br />

<br />

<br />

<br />

<br />

<br />

small intestine and the<br />

mouth. Take 500 mg daily.<br />

QUERCETIN. This plant<br />

polyphenol helps support<br />

creation of tight junction<br />

proteins to promote sealing<br />

of the gut. It also reduces<br />

release of histamine,<br />

which occurs commonly<br />

with food intolerance. It<br />

has been shown to help<br />

heal ulcerative colitis.<br />

Take 500 mg three times<br />

daily with meals.<br />

BONE BROTH. This latest health<br />

trend has a long history<br />

for healing. It provides<br />

collagen, minerals, and<br />

amino acids (proline, glycine,<br />

and glutamine), plus antiinflammatory<br />

compounds<br />

such as glucosamine.<br />

FERMENTED FOODS. Consumption<br />

of apple cider vinegar,<br />

kombucha, kefir, tempeh,<br />

and even sauerkraut provide<br />

a healthy dose of antioxidants<br />

and probiotics in an easily<br />

digestible and typically<br />

alkalizing format. One<br />

serving a day or more of<br />

these fermented foods<br />

helps provide antioxidants,<br />

probiotics, and other<br />

nutrients, while also helping<br />

to provide pH balance<br />

to your system.<br />


flax, and hemp seeds that<br />

have been sprouted are<br />

great sources of fiber that<br />

support the growth of<br />

beneficial bacteria.<br />


is especially good for your<br />

gut. It contains mediumchain<br />

fatty acids (aka MCTs)<br />

that are easier to digest than<br />

other fats, which lessens an<br />

inflammatory response.<br />

While your physician may<br />

not be quick to diagnose leaky<br />

gut syndrome by symptoms<br />

you are experiencing, you can<br />

self-diagnose based on symptoms<br />

you’re experiencing and<br />

using the information here.<br />

The more you pay attention<br />

to what your body is telling<br />

you, the better you can react<br />

to its variations and unique<br />

symptoms. And we’re not<br />

talking about prescriptions<br />

or OTC drugs. Follow the<br />

philosophy of Hippocrates<br />

and feed your gut to keep<br />

yourself healthy, strong, and<br />

performing at your best.<br />

good<br />

BUYS<br />

Carlson<br />

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Prebiotic Fiber<br />

New Chapter<br />

Probiotic<br />

All-Flora<br />

Vital Proteins<br />

Bone Broth<br />

Collagen Beef<br />

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<br />

involved with nutritional research and product development, including probiotics.<br />

22 WINTER <strong>2019</strong> | AMAZING WELLNESS


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emedy 411 | natural solutions for common conditions<br />

Encourage kids<br />

to wash their<br />

hands—a lot.<br />

It sounds<br />

simple, but<br />

soap and<br />

water is the<br />

best defense<br />

against<br />

viruses.<br />



Teach your child these healthy habits to help prevent illness<br />

and infections By Maureen Farrar<br />

Kids are generous with their<br />

germs. In fact, sometimes<br />

kids can seem like walking petri<br />

dishes. They come in contact<br />

with lots of germy things every<br />

day, which is one reason they<br />

get sick often. The average<br />

preschool-age child has at<br />

least six colds a year, babies<br />

and toddlers have 8–10 colds<br />

a year before the age of 2, and<br />

preschool-age kids get about nine<br />

colds a year. Research suggests<br />

that children with older siblings<br />

and those who attend day<br />

care have more colds.<br />


Most colds are caused by viruses.<br />

More than 200 types of viruses<br />

can cause colds or upper<br />

respiratory tract infections.<br />

The symptoms vary from child<br />

to child and illness to illness,<br />

but generally, you may see<br />

some combination of stuffy<br />

or runny noses, sneezing,<br />

cough, sore throat, achy ears,<br />

headache, red eyes, and<br />

occasionally fever. Symptoms<br />

usually last anywhere from a<br />

few days to a week or more.<br />


FOR KIDS<br />

There is no cure for the common<br />

cold, but can you prevent — or<br />

at least reduce the frequency<br />

of—colds in kids? Not entirely,<br />

but these simple tips can keep<br />

the cooties away:<br />

1. Wash hands regularly.<br />

It takes just 20 seconds of handwashing<br />

with warm, soapy water<br />

to get rid of germs. Because kids<br />

may not know how long that is,<br />

have them sing “Happy Birthday”<br />

twice while washing.<br />

2. Boost Immunity.<br />

Making sure they are eating<br />

well, staying active, and getting<br />

enough sleep will give kids an<br />

immunity boost. Foods such as<br />

blueberries, tomatoes, sweet<br />

potatoes, and spinach have<br />

immune-boosting power. If<br />

your kids won’t touch fruits or<br />

veggies, supplementing with a<br />

multivitamin can help.<br />

3. Cover that cough.<br />

Cold and flu viruses can become<br />

Maureen Farrar is the editor-in-chief of <strong>Amazing</strong> <strong>Wellness</strong> magazine.<br />


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but these products can<br />

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airborne when someone<br />

sneezes or coughs. Teach your<br />

child to cover a sneeze or a<br />

cough with a tissue or with the<br />

inside of her elbow. Covering<br />

sneezes with hands can<br />

actually spread the virus.<br />

4. Keep hands off eyes.<br />

If your child touches something<br />

that someone with a cold has<br />

touched and then touches his<br />

eyes or mouth, the cold virus<br />

can enter his body. Other<br />

infections such as conjunctivitis<br />

can also be transmitted<br />

through touching the eyes.<br />

24 WINTER <strong>2019</strong> | AMAZING WELLNESS

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10 TIPS<br />

FOR A HEART-<br />


Whether you have years of unhealthy<br />

eating under your belt, or simply want<br />

to fine-tune your diet, here are<br />

10 heart-healthy diet tips By Lisa Turner<br />

In spite of all the advances in the fight against heart disease,<br />

it is still the leading cause of death for both women and men in<br />

the U.S. But studies show that adding certain nutrients to your<br />

diet can slash your risk. Protect your ticker with these easy ways<br />

to make your diet heart-healthier.<br />


Instead of butter or cream<br />

cheese, smear bagels and toast<br />

with nut butters: they’re rich<br />

in monounsaturated fats,<br />

which regulate cholesterol<br />

levels, lower blood pressure,<br />

and protect the heart. While<br />

the link between butter, other<br />

saturated fats, and heart disease<br />

is complicated, most studies<br />

show that replacing saturated<br />

fats with vegetable oils protects<br />

the heart. Definitely skip the<br />

margarine, as it’s high in trans<br />

fats that dramatically increase<br />

the risk of heart disease, even<br />

in very small amounts. If you<br />

don’t eat nuts, spread bread<br />

with healthy fats: try mashed<br />

avocado, olive oil mixed<br />

with garlic and hummus,<br />

or sunflower butter, honey,<br />

and cinnamon.<br />

2. MAKE YOUR<br />

OWN “SALT”<br />

Lowering sodium intake can<br />

reduce cardiovascular risk by<br />

as much as 24 percent. Start<br />

by steering clear of processed<br />

foods like chips, crackers,<br />

luncheon meats, and<br />

fast foods. Even<br />

pasta sauce, salad<br />

dressings, canned<br />

soups, and condiments<br />

can have<br />

as much as 1,000<br />

mg of sodium per<br />

serving, nearly half<br />

the daily recommendation.<br />

To add flavor sans sodium, make<br />

savory blends of pungent herbs.<br />

Try garlic powder, white pepper,<br />

ground ginger, and curry; studies<br />

show they can reduce inflammation,<br />

protect the arteries,<br />

and may lower cholesterol.<br />

3. ADD BEANS<br />


Beans are loaded with fiber—a<br />

cup of navy beans contains 18<br />

grams, about half the recommended<br />

daily intake—and can<br />

reduce levels of harmful LDL<br />

cholesterol, improve glucose<br />

healthy tip!<br />

Adding meat-free meals<br />

into your diet can lower<br />

your risk of heart<br />

disease.<br />

metabolism,<br />

normalize<br />

blood pressure,<br />

and protect<br />

against inflammation.<br />

In one study,<br />

people who ate beans four<br />

or more times a week had a<br />

22 percent lower risk of heart<br />

disease. Other high-fiber<br />

options: raspberries, pears,<br />

barley, sweet potatoes, oat<br />

bran, and whole-wheat pasta.<br />



Studies show that vegans and<br />

vegetarians have lower risks for<br />

heart disease and cardiovascular<br />

mortality. Instead of meat,<br />

focus on plant-based protein<br />

such as beans, lentils, nuts,<br />

seeds, and soy. Swap crumbled<br />

tempeh for beef in pasta sauce,<br />

make burgers from black beans<br />

and ground chia seeds, use<br />

lentils in sloppy joes, and toss<br />

edamame and walnuts into salads.<br />

If you do eat meat, stick to lean<br />

versions, such as poultry, fish,<br />

and lean cuts of red meat, and<br />

limit serving size to 5 oz. a few<br />

times a week.<br />


And super-size it. Vegetableheavy<br />

salads are packed with<br />

fiber, antioxidants, and heartprotective<br />

nutrients, and can<br />

protect you from cardiovascular<br />

and other diseases. Have a big<br />

salad for one meal a day, with<br />

a variety of nutrient-dense<br />

selections: try kale, arugula,<br />

26 WINTER <strong>2019</strong> | AMAZING WELLNESS

shaved Brussels sprouts, carrots,<br />

broccoli, beets, cabbage, and<br />

cooked sweet potato cubes.<br />

Add chickpeas, avocado, cooked<br />

quinoa, and nuts, and toss it<br />

with extra-virgin olive oil. In<br />

one study, olive oil reduced<br />

the risk of death from all<br />

causes by 26 percent.<br />

6. UPGRADE<br />


Start with whole-wheat<br />

noodles—they’ve been shown<br />

to protect the heart—or use<br />

spiralized sweet potatoes or<br />

rutabagas instead of spaghetti,<br />

for a high-fiber, antioxidantrich<br />

base. Make your own<br />

sauce with low-sodium canned<br />

tomatoes, because they’re an<br />

excellent source of lycopene and<br />

other compounds that lower<br />

cholesterol and triglycerides,<br />

reduce inflammation, and<br />

protect the arteries. Lace it<br />

with olive oil, and go heavy<br />

on the garlic and onions. Studies<br />

show that both can lower blood<br />

pressure, prevent inflammation,<br />

reduce cholesterol, and slow<br />

the buildup of plaque in<br />

your arteries.<br />

7. SAY GOODBYE<br />

TO SUGAR<br />

Research confirms that eating<br />

sugar adversely affects cholesterol<br />

and triglycerides, and increases<br />

heart disease risk. In one<br />

study, a sugary diet led to a 38<br />

percent higher risk of dying<br />

from cardiovascular disease,<br />

and the risk more than doubled<br />

for people who got 21 percent<br />

or more of their calories from<br />

sugar. Purge your pantry of<br />

sugary snacks, and stock up on<br />

high-fiber, antioxidant-rich<br />

fruit, especially berries, which<br />

are high in antioxidants that<br />

keep blood vessels healthy,<br />

decrease inflammation, lower<br />

blood pressure, and balance<br />

cholesterol. Or go for extra-dark<br />

chocolate; it’s low in sugar<br />

and rich in magnesium, which<br />

lowers blood pressure, reduces<br />

inflammation, and protects<br />

against blood clots.<br />


Beneficial bacteria in the gut<br />

are key to heart health, and<br />

studies show an imbalance<br />

is linked with cardiovascular<br />

disease and other risk factors<br />

like obesity and diabetes.<br />

Probiotics can lower cholesterol,<br />

reduce blood pressure,<br />

prevent inflammation and<br />

protect against arterial<br />

disease. Best sources include<br />

low-fat yogurt, kimchi,<br />

sauerkraut, tempeh, and<br />

miso. Try stirring miso<br />

into cooked soups, making<br />

kefir and berry smoothies<br />

for breakfast, or adding a<br />

few tablespoons of kimchi<br />

to cooked whole grains.<br />


Skip sugary beverages and<br />

focus on heart-healthy drinks.<br />

Red wine is loaded with<br />

resveratrol, a powerful<br />

antioxidant that protects the<br />

heart; if you don’t drink, red<br />

grape juice has the same effect.<br />

Both green and black tea lower<br />

blood pressure, improve cholesterol,<br />

protect blood vessels,<br />

and lower inflammation. Other<br />

teas, such as chamomile, rooibos,<br />

and hibiscus, appear to have<br />

similar effects. Or lace sparkling<br />

water with grapefruit juice or<br />

unsweetened cranberry juice<br />

to improve blood flow, protect<br />

arteries, improve cholesterol,<br />

and lower inflammation.<br />

Five Supplements<br />

for Heart Health<br />

MAGNESIUM helps dilate arteries,<br />

lowering blood pressure and improving<br />

blood flow. Studies show that it’s linked<br />

with a lower risk of hypertension, stroke,<br />

and cardiovascular disease.<br />

COENZYME Q10 helps cells produce energy—important<br />

for proper functioning of<br />

the heart. Studies show CoQ10 reduces<br />

oxidative stress, protects the arteries, and<br />

reduces heart disease risk. Because statins<br />

deplete CoQ10, it’s especially important if<br />

you’re taking cholesterol-lowering drugs.<br />

CURCUMIN, a compound found in turmeric,<br />

is a powerful anti-inflammatory that<br />

improves the lining of blood vessels,<br />

regulating blood pressure and protecting<br />

against blood clots. Studies show it<br />

can reduce the risk of heart attack<br />

by as much as 65 percent. Look for<br />

supplements formulated with piperine, a<br />

compound in black pepper that dramatically<br />

increases absorption.<br />

L-CARNITINE, an amino acid naturally<br />

found in foods, helps lower blood<br />

pressure and protect against<br />

inflammation. Studies show that it can<br />

improve coronary heart disease and<br />

lower the rate of heart failure and death.<br />

BERGAMOT, a fragrant citrus fruit, is rich<br />

in polyphenol antioxidants and can<br />

protect against metabolic syndrome,<br />

a collection of symptoms that increases<br />

the risk of cardiovascular disease.<br />

Studies show that it improves cholesterol<br />

and triglyceride levels, lowers blood<br />

sugar, and protects the heart.<br />

10. GET HOOKED<br />

ON FISH<br />

It’s a good catch: fish is high in<br />

lean protein, vitamin D, and<br />

other heart-healthy nutrients.<br />

Salmon, sardines, tuna, herring,<br />

and mackerel are best for heart<br />

health because they’re rich in<br />

omega-3 fats, which lower blood<br />

pressure, reduce inflammation,<br />

Solgar<br />

Magnesium<br />

Citrate<br />

Life<br />

Extension<br />

Super<br />

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CoQ10<br />

100 mg<br />

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Curcumin<br />

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Reserveage<br />

Nutrition<br />

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Cholesterol<br />

Support<br />

with Resveratrol<br />

protect against blood clots,<br />

balance cholesterol, and reduce<br />

mortality from all causes by as<br />

much as 12 percent. Easy ways<br />

to eat more: crumble cooked<br />

salmon over salads, make burgers<br />

from cod, or broil sardines with<br />

garlic, lemon juice, and rosemary,<br />

and toss with whole-grain pasta<br />

and olives.<br />

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<br />

AMAZING WELLNESS | WINTER <strong>2019</strong> 27

health q & a | your health questions answered<br />

By Jonny Bowden, PhD, CNS<br />



Q:<br />

I want to eat healthy. How do I sort out the marketing hype from<br />

the science in the diet wars? — Kurt, Seattle<br />

The original title of<br />

A: this article was going<br />

to be “The Trouble with<br />

Vegans.” It was provocative<br />

and catchy, which certainly<br />

would have prompted a lot<br />

of people to read it.<br />

But the “trouble” with vegans<br />

isn’t confined to vegans. It’s really<br />

the trouble with nutritional<br />

politics, which have become<br />

as partisan and divided as<br />

Congress. Facts matter little,<br />

allegiance to your nutritional<br />

orthodoxy take precedence over<br />

science, and if you’re on the<br />

wrong “side” of things, you’re<br />

not only stupid and uneducated,<br />

you’re also morally bereft.<br />

So this article is really about<br />

the marketing claims made for<br />

popular diets, misconceptions<br />

about things like “vegan” and<br />

“keto,” nutritional politics, and<br />

“know-nothing” science. I’ve<br />

been accused many times of<br />

being antivegan; what I<br />

really am is antimisinformation.<br />

Let’s see if<br />

we can sort out<br />

some of the<br />

myths, truths,<br />

and misconceptions<br />

in the diet<br />

marketing wars,<br />

and come up with some<br />

basic, non-partisan facts we<br />

can all agree on.<br />


A vegan diet is defined by what’s<br />

not in it. As long as you don’t<br />

eat foods that once had a face,<br />

you can be a vegan. Vegans make<br />

all kinds of recommendations<br />

for foods you should eat, but<br />

the fact is, you can eat a 100<br />

percent junk-food diet and still<br />

be a vegan as long as it meets<br />

the single requirement: no<br />

animal products.<br />

So let’s bust myth number<br />

one: A vegan diet is not by<br />

definition healthy—it’s just a<br />

diet without animal products.<br />

Personal story: I’m a fan<br />

of the pizza pie. It’s my one<br />

non-low-carb food vice. Recently<br />

I grabbed a slice of what looked<br />

like a gloriously cheesy pizza<br />

from the self-serve section at<br />

healthy tip!<br />

If you choose your<br />

diet from what can be<br />

hunted, fished, plucked,<br />

or gathered, it won’t<br />

matter much which<br />

diet you’re on.<br />

Whole Foods, and when I took<br />

a bite of it I thought I had been<br />

poisoned. Every molecule of my<br />

health-aware consciousness<br />

said, “Bad. Food. Abort. Mission.”<br />

I took it back to the counter,<br />

only to find that it was the<br />

“vegan pizza.” I asked for the<br />

ingredients, and what I saw<br />

confirmed my worst suspicions.<br />

This was a chemical stew of<br />

unpronounceable ingredients,<br />

fake flavors and texturizers,<br />

chemical stabilizers, extracted<br />

soy proteins, and a baker’s<br />

dozen of things no selfrespecting<br />

health fanatic<br />

would go near. I did a similar<br />

inspection of the ingredients<br />

list for vegan donuts, vegan<br />

“chicken,” and vegan “turkey.”<br />

All I can say is—if you do<br />

eat this stuff, don’t read the<br />

ingredients list or you’re likely<br />

to experience a serious amount<br />

of cognitive dissonance.<br />

But let’s say you do veganism<br />

as it was intended to be done,<br />

with an all-whole-foods,<br />

plant-based diet rich in nuts,<br />

berries, and vegetables. You’re<br />

not out of the woods yet,<br />

because you have to make<br />

sure your diet is healthy.<br />

You can’t get everything<br />

you need from a vegan diet.<br />

Those who say you can are<br />

not informed by science, they’re<br />

just sticking to the party line.<br />

Despite claims to the contrary,<br />

there’s no B12 in plant foods.<br />

There are what’s called B12<br />

analogues in plants—molecules<br />

that look suspiciously like B12<br />

28 WINTER <strong>2019</strong> | AMAZING WELLNESS

ut behave differently in the<br />

body. Vegans are very likely<br />

to be underconsuming iron,<br />

selenium, zinc, and omega-3<br />

fatty acids. Vegans will argue,<br />

“but there’s iron in spinach!”<br />

and they’re right—but it’s not<br />

the same iron that’s found in<br />

beef. Beef has heme iron—the<br />

most absorbable and usable<br />

form of iron. Spinach does not.<br />

Then there’s the omega-3<br />

issue. Yes, there are omega-3s<br />

in plant foods, but the omega-3<br />

in plants (alpha-linolenic<br />

acid, or ALA) is not identical<br />

to the omega-3s found in fish<br />

and grass-fed beef. The two<br />

that come from fish—EPA and<br />

DHA—have been the most<br />

extensively researched, and<br />

are the ones that are ready to<br />

do their magic in your system.<br />

On the other hand, ALA has to<br />

be converted to EPA and DHA,<br />

which the body can do, but<br />

doesn’t do very well.<br />

So vegan omega-3 and animal<br />

(fish) omega-3 are not the<br />

same thing. If you’re a vegan<br />

and relying solely on flax, chia,<br />

and hemp for your omega-3s,<br />

that’s fine. But be sure to<br />

double (or triple) your dosage,<br />

since only about 10 percent<br />

at best is going to wind up as<br />

DHA and EPA.<br />


Keto diets come with their own<br />

set of myths, starting with this<br />

one: You can get everything<br />

you need on a keto diet.<br />

You can’t—at least if you<br />

believe that fiber is important,<br />

and not all keto advocates do.<br />

I think the enormous amount<br />

of emerging research being<br />

conducted on the health of the<br />

microbiome (the ecosystem<br />

of bugs and other microbes<br />

that live in our gut) shows<br />

overwhelmingly that fiber is<br />

one of the most important<br />

(and neglected) parts of our<br />

diet. And it’s a myth that you<br />

need to eat grains to get it. There<br />

is fiber in fruits and vegetables,<br />

including some that you wouldn’t<br />

think of as fiber heavyweights<br />

(like avocado!). Most people just<br />

don’t get enough. That’s why I<br />

recommend fiber supplements<br />

for everyone (but especially<br />

those on keto).<br />

The other myth about keto<br />

is that it works for everyone.<br />

It doesn’t. Genetics may offer<br />

a clue as to why that’s so, but<br />

that it’s so is indisputable. The<br />

Paleo-friendly nutritionist<br />

Esther Blum, MS, RD, author<br />

of Why Cavewomen Don’t Get Fat,<br />

has told me numerous times<br />

that her female clients just don’t<br />

do all that well with keto. One<br />

reason might be a variation of a<br />

gene called ApoE2. People with<br />

a certain variant of that gene<br />

thrive on fat—they have the<br />

enzymatic machinery to break<br />

it down, and their metabolic<br />

pathways are primed to extract<br />

every nutrient. Others have a<br />

variant of the gene that produces<br />

the opposite effect, and these<br />

people feel dreadful on a high-fat<br />

diet. Once again, it’s confirmation<br />

of my basic thesis in nutrition:<br />

everybody’s different.<br />

Another myth is that vegan<br />

and keto are polar opposites.<br />

They’re actually not. You get<br />

most of your calories from<br />

plant-based fats like coconut<br />

oil, extra-virgin olive oil, and<br />

Malaysian palm oil; you get your<br />

protein from vegan sources; and<br />

you eat a ton of vegetables.<br />


Diet programs in the age of<br />

the internet are a black hole<br />

of promises and marketing<br />

claims, with only the most casual<br />

relationship with the science on<br />

which they claim to be based.<br />

And one of my missions in life<br />

is to dumb it down and leave<br />

people with some basic nuggets<br />

that can help them navigate the<br />

diet wars and sort out marketing<br />

hype from actual science.<br />

grain, and basically live<br />

horrendous lives and produce<br />

disgusting food. If that were<br />

the only kind of meat available<br />

to me, I’d become a vegan<br />

myself. But it’s not.<br />

If you look for it, you can<br />

find 100 percent grass-fed<br />

beef, pastured pork, and truly<br />

free-range (not fake free-range)<br />

chicken and eggs. Those are<br />

very far from the “meat<br />

products” that vegans correctly<br />

Keto, vegan, South Beach, Atkins, raw food,<br />

Paleo, Primal, or low-fat—what matters<br />

most is that you eat real food, and you eat<br />

it in its natural, unprocessed state.<br />

Here’s the one nugget that<br />

I’d like you to take away from<br />

this article. It’s advice that’s<br />

“diet-agnostic,” the ultimate<br />

nonpartisan principle that<br />

will actually work for everyone.<br />

(I know I implied that there’s<br />

no one program that works<br />

for everyone—this is the<br />

exception, and you’ll see why<br />

in a moment.)<br />


Imagine that you were naked<br />

on the African Serengeti with<br />

a sharp stick for a weapon.<br />

What could you hunt, fish,<br />

gather, or pluck? Those are<br />

the food groups.<br />

Vegans do have one thing<br />

right: the meat we get in<br />

this country is a toxic waste<br />

dump of hormones, antibiotics,<br />

steroids, and bad fat. It’s<br />

known as “factory-farmed<br />

meat,” and it comes not from<br />

real farms but from huge<br />

behemoth factory-type<br />

operations where cows are<br />

confined, fed acid-producing<br />

demonize. Those foods are<br />

health foods, and they’re very<br />

close to what you’d eat if you<br />

hunted down game every<br />

day like your Paleo ancestors.<br />

In fact, if you choose your diet<br />

from foods that could be hunted,<br />

fished, plucked, or gathered,<br />

it won’t matter as much what<br />

diet you’re on. It won’t matter<br />

as much what proportions<br />

of fat, carb, and protein you<br />

consume, nor how many calories.<br />

In terms of health, those are<br />

the four basic food groups that<br />

fed the human genus since<br />

our homo-sapiens predecessors<br />

first roamed the earth 2.4<br />

million years ago. Those are<br />

our “factory-specified” fuels.<br />

Keto, vegan, South Beach,<br />

Atkins, raw food, Paleo, Primal<br />

or low-fat—what matters<br />

most is that you eat real food,<br />

and you eat it in its natural and<br />

unprocessed state.<br />

Start with that premise<br />

and you’ll do just fine, no<br />

matter what dietary program<br />

you decide to follow.<br />

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,<br />

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.<br />

AMAZING WELLNESS | WINTER <strong>2019</strong> 29

herbal healing | get better with botanicals<br />



Many adults deal with high<br />

blood pressure. Experts<br />

recommend treating it<br />

with lifestyle changes and<br />

medications, but natural<br />

remedies may be just as<br />

effective By Karta Purkh Singh Khalsa<br />

These days, most of us might<br />

feel like we’re about to<br />

burst something, but for one<br />

third of American adults, that<br />

possibility is all too real. Those<br />

unlucky souls are living with a<br />

ticking time bomb.<br />

When your heart pumps,<br />

each life-giving squeeze sends<br />

blood coursing through your<br />

arteries, which pipe that blood<br />

to every corner of your body.<br />

The force of blood pushing<br />

against those arterial walls is,<br />

simply put, your blood pressure.<br />

Normal pressure is less than<br />

120/80, but if it climbs above<br />

150/90 (stage 2 hypertension),<br />

you’re about to blow.<br />

About 75 million people in<br />

the United States age 20 and<br />

older—an astounding one in<br />

three adults—have high blood<br />

pressure. Upwards of 90 percent<br />

of those with chronic high<br />

blood pressure have no obvious<br />

damage or disease, so perhaps<br />

30 percent are unaware of their<br />

condition, prompting its “silent<br />

killer” moniker. Over time, high<br />

blood pressure is likely to damage<br />

every one of your organs.<br />

Without a doubt, it’s<br />

important to decisively<br />

normalize your blood pressure,<br />

but rarely would it ever<br />

need to be lowered instantly,<br />

so you have some time to bring<br />

it down. Just don’t ignore it.<br />


Hawthorn (Crataegus oxyacantha),<br />

a member of the rose family,<br />

is the European jack-of-all-trades<br />

herb for safe and effective<br />

treatment of heart and circulatory<br />

disorders. According to a 2016<br />

paper, hawthorn is well-known<br />

healthy tip!<br />

Hawthorn is considered<br />

a calming herb to the<br />

nervous system, a bonus<br />

considering that stress<br />

often accompanies<br />

cardiovascular<br />

problems.<br />

for its use in the<br />

treatment of various<br />

heart problems, particularly<br />

heart failure, angina pectoris,<br />

hypertension, myocardial<br />

insufficiency, mild alterations<br />

of cardiac rhythm, and atherosclerosis.<br />

This herb also exerts<br />

several other pharmacological<br />

activities, such as hypotensive,<br />

antihyperlipidemic, antihyperglycemic,<br />

anxiolytic and<br />

immunomodulatory. The bush<br />

contains potent bioflavonoid-like<br />

complexes responsible for its<br />

actions. Traditionally, the berries<br />

30 WINTER <strong>2019</strong> | AMAZING WELLNESS

were used, but scientists have<br />

found active ingredients in<br />

other parts of the plant. Several<br />

studies have shown that<br />

hawthorn extract lowers blood<br />

pressure. A recent British study<br />

successfully used hawthorn to<br />

lower blood pressure in diabetics.<br />

A monograph published in<br />

Alternative Medicine Review<br />

confirms that hawthorn works<br />

through diverse mechanisms<br />

by dilating coronary vessels,<br />

regulating heart rhythm, and<br />

exerting a mild diuretic activity.<br />

Dosage: A common dose is<br />

80–300 mg of standardized<br />

extracts with total bioflavonoid<br />

content (often 2.2 percent)<br />

or oligomeric procyanidins<br />

(usually 18.75 percent), two to<br />

three times per day. You may<br />

also use a tincture of 4–5 ml<br />

three times daily, or at least<br />

4–5 grams per day in capsules.<br />

Allow at least for two to four<br />

weeks for the herb to take<br />

effect. It’s long-term therapy,<br />

so the effectiveness of hawthorn<br />

may still be increasing even<br />

after one to two months.<br />


Though it is rather new to<br />

us in North America, Arjuna<br />

bark (Terminalia arjuna) is a<br />

famous Ayurvedic medicine.<br />

Its thick, red bark is the most<br />

widely used cardiac herbal<br />

medicine. Modern clinicians<br />

here are using arjuna for<br />

coronary artery disease,<br />

heart failure, high cholesterol,<br />

and high blood pressure.<br />

A 2017 study in The Journal<br />

of Ethnoppharmacology<br />

confirms that many studies<br />

have validated its anti-ischemic,<br />

antihypertensive, antihypertrophic,<br />

and antioxidant effects,<br />

and that it was successful<br />

Aged garlic extract has the<br />

ability to reverse early heart<br />

disease by stripping plaque<br />

buildup from artery walls.<br />

in preventing pulmonary<br />

hypertension.<br />

Several studies over the<br />

last few years have shown that<br />

arjuna reduces total cholesterol<br />

and increases HDL. One study<br />

showed that this herb was<br />

as effective an antioxidant as<br />

vitamin E, and that it reduced<br />

cholesterol in human subjects<br />

quite substantially. Considering<br />

its benefit for cholesterol, it is<br />

not surprising that it lowers<br />

blood pressure.<br />

Dosage: Use 1–3 grams of<br />

dried arjuna bark per day, in<br />

capsules. Higher doses may<br />

work faster. You can use up to<br />

30 grams, dry herb weight,<br />

of this very safe herb as tea.<br />

Simmer the chopped bark.<br />


Maybe high blood pressure can<br />

be reversed with spaghetti sauce.<br />

According to recent research,<br />

garlic seems to reduce blood<br />

pressure by about 5–10 percent.<br />

Pretty small potatoes, but every<br />

bit helps in offsetting the total<br />

chronic damage from hypertension.<br />

Garlic, in the hands of<br />

clinical herbalists using higher<br />

doses, usually produces greater<br />

declines, however.<br />

One study<br />

looked at 47<br />

subjects with<br />

mild hypertension.<br />

For<br />

12 weeks, the<br />

patients received<br />

a daily dose<br />

of 600 mg of<br />

garlic powder,<br />

Himalaya<br />

Arjuna<br />

standardized to 1.3 percent<br />

alliin, which reduced systolic<br />

blood pressure by 6 percent and<br />

diastolic pressure by 9 percent.<br />

Another study found garlic to<br />

be effective for blood pressure<br />

in men with mild and moderate<br />

arterial hypertension. Numerous<br />

other experiments showed about<br />

the same results.<br />

Dosage: Garlic powder extract<br />

standardized to contain 1.3<br />

percent alliin is typically given<br />

in a dosage of 900 mg daily.<br />

Still, garlic is a food. Larger<br />

doses should not hurt, and you<br />

almost certainly will have better<br />

results if you include more in<br />

your diet or use a higher dose<br />

as a supplement.<br />

A 2016 paper in Phytomedicine<br />

looked at hawthorn, arjuna<br />

and garlic and mentioned that<br />

these remedies have been used<br />

in the treatment of heart disease<br />

for hundreds of years, and that<br />

current research methods show<br />

us they can be utilized effectively<br />

in the treatment of cardiovascular<br />

diseases including ischemic<br />

heart disease, congestive<br />

heart failure, arrhythmias<br />

and hypertension.<br />

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Cardio Essence<br />

good<br />

BUYS<br />

Wakunaga<br />

Kyolic<br />

Blood Pressure<br />

Health<br />


Green tea is a panacea for the<br />

cardiovascular system. Look for<br />

it to reduce total cholesterol,<br />

LDL, and triglycerides, and<br />

to improve the ratio of LDL<br />

cholesterol to HDL cholesterol.<br />

People who drink more of the<br />

beverage have lower blood<br />

pressure, and research also<br />

confirms this action. EGCG,<br />

a main active ingredient,<br />

reduces blood clotting about<br />

as much as aspirin or Ginkgo<br />

biloba extract, reducing the<br />

chance of stroke. A scientific<br />

review found that green tea<br />

likely reduces heart attack<br />

and stroke.<br />

Dosage: Most of the research<br />

supports a dose of about<br />

three cups per day (providing<br />

240–320 mg of polyphenols).<br />

Standardized extracts of<br />

poly-phenols, particularly<br />

EGCG, are available.<br />

The world out there might<br />

be a pressure cooker, but that’s<br />

no reason your cardiovascular<br />

system needs to be one. Take a<br />

breather, put a cup of hawthorn<br />

berry tea on the stove, and<br />

depressurize. Ahhh.<br />

Yogi<br />

Green Tea<br />

Super Antioxidant<br />

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.<br />

AMAZING WELLNESS | WINTER <strong>2019</strong> 31

Blueberry Matcha Muffins<br />

Makes: 6 muffins<br />

• 1 cup unbleached all-purpose flour<br />

• 1 tbsp plnt® brand Organic Matcha Green Tea Powder<br />

• 1.5 tsp baking powder<br />

• ¼ cup unsweetened applesauce*<br />

• ½ dropper plnt® brand Liquid Stevia (about 30 drops)*<br />

• 1/2 cup almond milk<br />

• 1/2 cup fresh blueberries<br />

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

ingredients (flour, Organic Matcha Green Tea Powder, baking powder). In<br />

a second bowl, whisk together the wet ingredients (applesauce, stevia,<br />

almond milk). Slowly stir the wet ingredients into the dry ingredients, until<br />

just incorporated and no lumps remain. Do not overmix! Lightly fold in the<br />

blueberries.<br />

Spray a cupcake baking tray with nonstick spray. Pour the batter into 6<br />

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

out clean.<br />

Let sit for 5-10 minutes, then enjoy!<br />

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

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

sugar), 2g protein, 0mg cholesterol, 20mg sodium, 25mg potassium<br />

Coconut Matcha Fudge<br />

Makes: 30 Fudge Cups<br />

Coconut Layer:<br />

• 1/2 cup unsweetened coconut shreds<br />

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

• 1 tbsp maple syrup (or plnt® brand honey)<br />

Matcha Layer:<br />

• 1/2 cup cashew butter<br />

• 2 tbsp plnt® brand Coconut Oil, melted<br />

• 1 tbsp plnt® brand Organic Matcha Green Tea Powder<br />

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

In a small bowl, make the coconut layer by mixing the coconut shreds,<br />

coconut oil, and maple syrup. Once evenly mixed, place a heaping<br />

teaspoon into each well of a silicon baking mold, pressing firmly down<br />

to form the base. Place the mold in the fridge to set while you make the<br />

matcha layer.<br />

In a bowl, mix the cashew butter, coconut oil, plnt® brand Organic Matcha<br />

green tea powder, and maple syrup. Once evenly mixed and no lumps<br />

remain, remove the silicon mold from the fridge and fill the remaining tops<br />

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

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

refrigerator until consumption.<br />

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

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

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Powder might just be your new favorite ingredient.<br />

Visit www.vitaminshoppe.com/plnt to learn more.<br />

Cilantro Matcha Cashew Spread<br />

Makes: 1 cup of spread<br />

• 1 cup cashews, soaked overnight and drained<br />

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

• 1.5 tbsp plnt® brand Chia Seeds<br />

• 1.5 tsp plnt® brand Organic Matcha Green Tea Powder<br />

• 1 tsp garlic powder<br />

• 1 tbsp plnt® brand Apple Cider Vinegar (or fresh lime juice)<br />

• 1/2 cup water<br />

Toss the ingredients into a food processor. If your cashews have not been<br />

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

until thick and creamy. Scrape down the sides of the food processor often<br />

to ensure that all ingredients are evenly blended. Enjoy!<br />

It is highly recommended to spread this on toast with cucumber slices and<br />

fresh sun-dried tomatoes.<br />

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

sugar), 4g protein, 0mg cholesterol, 20mg sodium, 10mg potassium<br />

Nutrition info for 2 tbsp spread on toast with cucumber slices and<br />

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

10g protein, 0mg cholesterol, 530mg sodium, 140mg potassium<br />

Matcha Granola Parfait Cups<br />

Makes: 10 granola cups*<br />

• 1 cup rolled oats<br />

• 1 TBSP plnt® brand Coconut Oil<br />

• 1.5 tsp plnt® brand Organic Matcha Green Tea Powder<br />

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

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

Oil, Organic Matcha Green Tea Powder, and maple syrup. Once evenly<br />

mixed, spray a mini cupcake tray with nonstick spray. Distribute the oat<br />

mixture amongst 10 cupcake wells, pressing down firmly on the edges and<br />

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

browned. Remove from the oven and let cool for 5 minutes.<br />

Remove the cooled granola cups from the cupcake tray. Fill with your<br />

favorite dairy-free yogurt and top with dried fruit and nuts. Enjoy!<br />

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

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

cups.<br />

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

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

0mg cholesterol, 10mg sodium, 115mg potassium<br />

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THE DIET<br />





Matthew Kadey, MS, RD<br />

Gluten-Free. Paleo. Weight Watchers. Whole30. Ketogenic.<br />

DASH. The list of diets, and their various rules and<br />

restrictions, is endless. One person swears by fasting.<br />

Another finds success slashing carbs. Others fill up their dinner<br />

plates with only plants. Regardless of the dieting method, of<br />

the millions of Americans who embark on an eating plan each<br />

year, many do so to lose weight. Other health measures such as<br />

improved energy levels and mental clarity are also motivating<br />

factors. Since no time is more popular for going on a diet than<br />

the New Year, here’s how some of today’s most buzzy diets stack<br />

up, plus how to tell if any are right for you.<br />

34 WINTER <strong>2019</strong> | AMAZING WELLNESS

PALEO<br />

Nuts and Bolts: When it comes<br />

to #trendingdiets, this is a<br />

big one. People who fuel their<br />

bodies on this ancestral diet<br />

eschew agricultural-era foods<br />

such as grains, legumes,<br />

and dairy. Instead, they focus<br />

their eating efforts on items<br />

such as meat, fish, eggs, fruits,<br />

nuts, seeds, and veggies that<br />

were available to our huntergather<br />

ancestors. The diet<br />

also deters you from drinking<br />

alcohol. Fat loss, more energy,<br />

clearer skin, less bloating,<br />

fewer sugar cravings, and a<br />

drop in disease-provoking<br />

inflammation are among the<br />

advertised benefits of eating<br />

the caveman way.<br />

Pros: If anything, the Paleo<br />

diet is great at weeding out<br />

processed foods from your<br />

diet, because so many of<br />

those contain refined grains<br />

or added sugars—two big<br />

Paleo no-nos. So it’s bound<br />

to increase your protein<br />

intake, which can help silence<br />

hunger to squash overeating<br />

and build metabolism-boosting<br />

lean body mass. It’s also not<br />

necessarily a low-carb diet,<br />

so you can sidestep the fatigue,<br />

headaches, and other side<br />

effects of carb-stingy eating<br />

plans. Some studies show that<br />

a Paleolithic-type diet can<br />

improve blood sugar control<br />

and blood lipid numbers,<br />

which may confer protection<br />

against maladies such as<br />

diabetes and heart disease.<br />

Cons: Eliminating dairy, grains,<br />

and legumes can leave you<br />

short-changed on certain<br />

vitamins, minerals, and<br />

antioxidants, so you’ll need<br />

to make sure they are coming<br />

from Paleo-approved sources.<br />

Paleo demonizes whole grains,<br />

even though research links<br />

them to better health outcomes<br />

and trimmer waistlines. Some<br />

use the Paleo philosophy as an<br />

excuse to eat too much meat<br />

and too few plant-based foods.<br />

If you follow recommendations<br />

from the throwback diet to eat<br />

grass-fed meats, wild seafood,<br />

and organic veggies, the diet<br />

will require a much bigger<br />

food budget. And anytime food<br />

groups are eliminated, eating<br />

during social occasions can<br />

be problematic.<br />

Make it Better: Don’t just put<br />

slabs of meat on your plate.<br />

Take Paleo as an opportunity<br />

to experiment with a variety<br />

of new allowed foods from<br />

different food groups. Arctic<br />

char and celery root, anyone?<br />

Search online or invest in<br />

some Paleo cookbooks for<br />

recipe inspiration so your<br />

meals stay more exciting<br />

than chicken breast with<br />

steamed broccoli. It can<br />

be helpful to speak with a<br />

dietitian to make sure you’re<br />

getting your daily quota of<br />

calcium, vitamin D, and other<br />

essential nutrients. If you<br />

work out regularly, be sure<br />

to eat plenty of fruits and<br />

starchy veggies such as<br />

potatoes so you get enough<br />

carbs to power your stride.<br />

If you prefer to baby-step<br />

your way into Paleo, you can<br />

try slashing dairy from your<br />

diet the first week, bidding<br />

adieu to refined grains during<br />

week two, then skipping all<br />

grains the next week, and so<br />

on until you’re following a<br />

hardened Paleo diet.<br />


Nuts and Bolts: The ketogenic<br />

or “keto” diet is all about one<br />

thing: fat. Keto dieters obtain<br />

70–80 percent of their calories<br />

from this macro while eating<br />

very few carbohydrates<br />

(generally fewer than 50 grams<br />

a day, or no more than 5 percent<br />

of total calories) and only<br />

moderate amounts of protein<br />

(no more than 15–20 percent<br />

of total calories). Why the fat<br />

payload? Proponents say the<br />

carbohydrate and protein<br />

restriction will move your<br />

body into ketosis, prompting<br />

it to access ketones generated<br />

from stored fat as its primary<br />

fuel source instead of carbs,<br />

leading to a trimmer waistline,<br />

fewer energy crashes, and<br />

better protection against<br />

certain maladies, including<br />

diabetes. So you can go ahead<br />

and splurge on cheese, avocados,<br />

coconut oil, egg yolks,<br />

fatty nuts like cashews, olive<br />

oil, and fat-dense meats such<br />

as sardines and bacon with<br />

the goal of becoming a better<br />

butter burner.<br />

Pros: Sugar is the diet’s enemy,<br />

so it can be the catalyst some<br />

people need to break their<br />

relationship with the sweet<br />

stuff. And going low-carb<br />

could also help you eat less<br />

overall, because fat is generally<br />

more satiating, which can be<br />

one mechanism behind the<br />

diet’s war on body fat. Ketone<br />

bodies themselves may have a<br />

direct hunger-reducing effect.<br />

Some beneficial metabolic<br />

changes that come with the<br />

ketogenic diet, at least in the<br />

short term, can include less<br />

insulin resistance and lower<br />

blood triglyceride numbers.<br />

Cons: Keto diets can definitely<br />

help people shed those<br />

stubborn pounds in the short<br />

term, but long-term results<br />

in terms of fat loss and overall<br />

health have still not been<br />

proven. (Most studies on<br />

high-fat eating have been<br />

performed on rodents.) The<br />

fat-first diet is pretty restricting,<br />

so you won’t be nibbling too<br />

much on some of the most<br />

nutrient-dense foods in the<br />

supermarket, including beans,<br />

berries, whole grains, and<br />

sweeter veggies such as peas<br />

and carrots. In fact, because<br />

you are restricting so much,<br />

adherence to the diet long-term<br />

can be a challenge, especially<br />

when you limit otherwise<br />

enjoyable foods. Without a<br />

careful approach to keto, you<br />

risk fiber and micronutrient<br />

deficiencies. While giving up<br />

processed foods is a smart<br />

move, eating more cheese,<br />

steak, butter, lard, and bacon<br />

can up your saturated fat<br />

intake, which is still a concern<br />

for heart health. A 2018 study<br />

in the journal Lancet found<br />

that people on a low-carb diet<br />

where calories from carbs<br />

were replaced with animal<br />

fat and animal protein raised<br />

their risk of early death. The<br />

loathed so-called “keto flu,”<br />

which includes fatigue, nausea,<br />

and brain fog, happens to<br />

many people during the first<br />

few weeks on the diet, when<br />

the body is adapting to the<br />

new normal. And performance<br />

during higher-intensity bouts<br />

of exercise can be compromised<br />

with a lack of carbohydrate<br />

energy stores. Too much protein<br />

can throw you out of ketosis,<br />

but it can also make it harder<br />

to put on lean body mass.<br />

AMAZING WELLNESS | WINTER <strong>2019</strong> 35

Make it Better: To avoid nutritional<br />

deficiencies, make sure<br />

you’re not eating the same<br />

rotation of foods. Include a daily<br />

variety of the allowed meats,<br />

fish, non-starchy vegetables,<br />

dairy, nuts, and seeds. A fiber<br />

supplement might be needed<br />

to keep your bowels and<br />

microbiome in working order.<br />

It’s possible to modify the<br />

diet to emphasize fatty foods<br />

low in saturated fat or from<br />

plant sources such as olive oil,<br />

avocado, nuts, seeds, and fatty<br />

fish. For a more sustainable<br />

long-term approach to eating,<br />

when weight loss or other<br />

health goals are achieved on<br />

the keto diet, one may follow<br />

the diet for a few days a week<br />

or a couple weeks each month,<br />

interchanged with other days,<br />

allowing a higher carbohydrate<br />

and protein intake.<br />


Nuts and Bolts: Not a diet in<br />

the classic sense, intermittent<br />

fasting (IF) is defined as<br />

cycling your diet between<br />

periods of restricted eating<br />

and periods of eating as<br />

much as you normally<br />

do. There are several<br />

different patterns of<br />

intermittent fasting,<br />

but a few of the more<br />

popular include the 16/8<br />

method, where you fast for 16<br />

hours and eat only during an<br />

eight-hour period; the 5:2 diet,<br />

where you eat no more than<br />

25 percent of your normal<br />

calorie intake two days out of<br />

the week; and the eat-stopeat<br />

method, which involves a<br />

full-blown 24-hour fast once<br />

or twice per week. The theory<br />

is that when your body is in a<br />

fasted state, it’s more likely to<br />

alter metabolism to improve<br />

blood sugar numbers and pull<br />

more energy from your fat<br />

stores, leading to a trim-down<br />

effect. And since in theory<br />

you’re likely to nosh on fewer<br />

calories during the course of a<br />

week, this itself could help in<br />

the battle of the bulge.<br />

Pros: IF has become a go-to<br />

method for getting lean fairly<br />

quickly. Indeed, there is some<br />

good research that this flexible<br />

style of eating can be just as<br />

effective in spurring weight<br />

loss as more drastic everyday<br />

calorie restriction. A 2018<br />

study published in the Journal<br />

of Nutritional Science found that<br />

simply moving breakfast and<br />

dinner three hours closer together<br />

led to drops in body fat<br />

in subjects despite no change<br />

in overall caloric intake.<br />

People also gravitate toward<br />

IF because, unlike other<br />

diets, there are no off-limit<br />

foods—just limits on how<br />

much you can eat at certain<br />

points. And it can help people<br />

get in better touch with their<br />

true feelings of hunger and<br />

fullness as well as put the<br />

brakes on nighttime snacking.<br />

Cons: Studies with large sample<br />

sizes or dealing with the<br />

long-term weight-loss benefits<br />

of IF are still lacking. One<br />

investigation was hindered by<br />

a large number of participants<br />

who failed to follow the diet until<br />

the studies ended. So IF may<br />

suffer from what befalls many<br />

diets—high dropout rates. Sideeffects<br />

such as raging hunger,<br />

brain fog, and irritability during<br />

fasting can be too much for<br />

some people to work through.<br />

Because there isn’t much focus<br />

placed on what you eat, some<br />

people might be tempted to reward<br />

a fast-well-done by eating<br />

junk food.<br />

Make it Better: Consider easing<br />

into IF by starting with a<br />

beginner’s 12:12 method,<br />

where you’re fasting for 12<br />

hours per day and eating<br />

within a 12-hour window.<br />

From here, you can work your<br />

way into more challenging<br />

fasts. Make your calories count<br />

during fast and feast periods<br />

by focusing your eating efforts<br />

on nutrient-dense, whole<br />

foods. Items rich in fiber or<br />

protein like legumes and<br />

Greek yogurt can help tame<br />

the hunger monster during<br />

tionship with food. With<br />

this elimination-style diet,<br />

you’re told to cut out items<br />

that are known to upset some<br />

tummies or are generally<br />

unhealthy—all processed or<br />

packaged food, natural and<br />

artificial sugars, alcohol,<br />

grains, beans, legumes, soy,<br />

and dairy are off the menu for<br />

30 days straight. Even packaged<br />

foods like Paleo pancake<br />

mix with Whole30-approved<br />

ingredients are discouraged.<br />

Meat, seafood, eggs, vegetables,<br />

nuts, oils, and fruits are<br />

allowed. The goal is to rewire<br />

your brain to crave whole<br />

foods and to weed out items<br />

that aren’t settling well with<br />

you. After 30 days, you can<br />

slowly add food groups such as<br />

beans and whole grains back<br />

into your diet as a method of<br />

testing for food sensitivities.<br />

Pros: If you’re looking for a<br />

fairly drastic dietary kickstart,<br />

especially post-holiday season,<br />

this could be for you. Keep in<br />

mind that it was designed for<br />

only 30 days, so after this time<br />

People gravitate toward intermittent<br />

fasting because there are no off-limit<br />

foods—just limits on how much you can<br />

eat at certain points.<br />

times of calorie restriction.<br />

A food journal can help make<br />

sure you’re not overeating<br />

on fasting days. And consider<br />

exercising during your eating<br />

window so you have more<br />

pep in your step.<br />

WHOLE30<br />

Nuts and Bolts: Much-buzzed<br />

Whole30 markets itself as a<br />

method to reset your diet, give<br />

your digestive system a break,<br />

and help you forge a new rela-<br />

you can ease your restrictions<br />

and modify the diet to be<br />

sustainable long-term. Many<br />

people will notice their pants<br />

fit a bit looser, which should<br />

be expected when eating less<br />

overall. The diet can also be<br />

helpful for identifying any food<br />

intolerances such as lactose<br />

that could be behind symptoms<br />

like bloating. And some people<br />

praise the diet for helping<br />

them kick their sugar lust and<br />

practice mindful eating.<br />

36 WINTER <strong>2019</strong> | AMAZING WELLNESS

Cons: It’s a labor-intensive<br />

process requiring label reading<br />

(remember, no honey in your<br />

jerky), lots of meal planning,<br />

and more creativity in the<br />

kitchen to sidestep food<br />

boredom when faced with<br />

fewer cooking options. (Yes,<br />

you can get fed up with<br />

avocado.) Access to only<br />

Whole30-compliant foods<br />

when traveling or eating out<br />

can be a challenge. Vegetarians<br />

will struggle to eat enough<br />

protein. After any slip-up,<br />

even if it’s just a piece of<br />

bread getting in the way,<br />

you’re encouraged to start<br />

over—grrr. Expect some side<br />

effects such as fatigue and<br />

cravings that come with<br />

reducing calories and carbs.<br />

There can be a tendency to<br />

gorge on “forbidden” foods post-<br />

Whole30, which can quickly<br />

undo any benefits gained<br />

from the previous month.<br />

And any diets that preach<br />

restriction risk leading to certain<br />

nutritional deficiencies and<br />

disordered eating patterns.<br />

Make it Better: Whole30-focused<br />

cookbooks can help keep you<br />

on track by providing cooking<br />

inspiration with allowed<br />

foods. Seeking the advice of<br />

a dietitian is a smart move to<br />

make sure you’re getting all<br />

the nutrients such as calcium<br />

your body needs in absence of<br />

certain food groups. When the<br />

clock strikes midnight, slowly<br />

add in the healthier foods<br />

you’ve been steering clear of<br />

such as whole grains, lentils,<br />

and yogurt so you get a better<br />

sense of how you respond to<br />

them. Despite what the diet<br />

may lead you to believe, most<br />

people should be eating more<br />

of items like beans and whole<br />

grains, not less.<br />

Research suggests that following the benefits<br />

of following a Mediterranean-style eating<br />

pattern are far-reaching: better heart health,<br />

weight loss, and lower cognitive decline.<br />


Nuts and Bolts: Among the<br />

plethora of diet regimens,<br />

the Mediterranean diet has<br />

garnered the most widespread<br />

praise among health<br />

professionals. Essentially, the<br />

diet is about implementing<br />

the components characterizing<br />

the traditional cooking style<br />

of countries bordering the<br />

Mediterranean Sea. Namely,<br />

eating plenty of fruits, vegetables,<br />

herbs, whole grains, olive oil,<br />

fish, poultry, nuts, and legumes,<br />

while reigning in your intake<br />

of red meat, refined grains,<br />

and highly processed packaged<br />

foods that are typical of the<br />

standard American diet.<br />

There is little focus placed on<br />

counting calories—diet quality<br />

matters most.<br />

Pros: Research suggests that<br />

the benefits of following a<br />

Mediterranean-style eating<br />

pattern are far-reaching:<br />

better heart health, less risk<br />

of depression, improved vision<br />

and bone health, weight loss,<br />

and lower rates of cognitive<br />

decline, to name just a few.<br />

The nutrient-dense whole food<br />

focus of the Mediterranean<br />

diet is why it can do a body good.<br />

And because it doesn’t call for<br />

any serious diet restrictions<br />

(yes, you can eat bread, especially<br />

if dipped in olive oil), the<br />

flexible diet is one of the most<br />

sustainable long-term.<br />

Cons: Because you’re for the<br />

most part on your own to<br />

decide what to eat and how<br />

much to eat, dieters who<br />

benefit from more structure<br />

or require more immediate<br />

results may stumble with the<br />

Mediterranean diet. And it<br />

may trim your wallet as well<br />

as your waistline. A study<br />

concluded that subjects who<br />

adhered most closely to the<br />

Mediterranean diet spent<br />

more on food each day than<br />

those who ate mostly a<br />

“Western” diet.<br />

Make it Better: Strive for i<br />

ncluding one to two servings<br />

of veggies at every meal,<br />

replace refined grains in your<br />

diet with their whole version,<br />

snack on fruits and nuts, and<br />

try to nosh on fish at least<br />

twice a week, with a focus on<br />

omega-3 rich varieties such as<br />

salmon, trout, and sardines. To<br />

reduce the pain at the checkout,<br />

scoop up Mediterranean<br />

staples, including beans, nuts,<br />

and whole-grains from bulk<br />

bins. Local, in-season fruits<br />

and vegetables from farmers’<br />

markets can often be had for<br />

bargain prices. Though made<br />

up mostly of healthy fats, items<br />

like nuts and olive oil still pack<br />

a calorie punch, so portion<br />

control is a must—another<br />

thing people in Mediterranean<br />

countries are noted for. And<br />

try to embrace the social<br />

component of eating as they<br />

do in the Mediterranean by<br />

sharing meals with family<br />

and friends more often.<br />


Nuts and Bolts: The gist of this<br />

diet is that you alter your<br />

carbohydrate intake throughout<br />

the week, month, or year.<br />

There are usually high-carb,<br />

medium-carb, and low-carb<br />

days cycled throughout a<br />

period of time. The rationale<br />

behind carb cycling is that when<br />

your body receives limited<br />

carbs, it relies on fat as its<br />

primary fuel source, which can<br />

be helpful for weight management,<br />

and also helps your body<br />

to become more sensitive to<br />

insulin to better utilize carbs<br />

AMAZING WELLNESS | WINTER <strong>2019</strong> 37

when they are reintroduced.<br />

Figuring out how many grams<br />

of carbs to eat each day is an<br />

individual choice, but as a<br />

general guideline, many people<br />

consume about 60 percent of<br />

their calories from carbs (or<br />

roughly 1,000 calories for a<br />

1,800 calorie diet) on high-carb<br />

days. On low-carbohydrate<br />

days, this can drop to 5–10<br />

percent of calories. A mediumcarb<br />

day during the week<br />

could see you consuming<br />

about 40 percent of your<br />

calories from carbs, but some<br />

people just stick to a low- and<br />

high-carb cycle.<br />

Pros: Many people find that<br />

moving between periods of<br />

different carb intake is less<br />

onerous than sustaining more<br />

prolonged periods of low-carb<br />

munching. It’s easier to march<br />

through a couple of low-carb<br />

days if you know that a bowl<br />

of pasta is on the horizon.<br />

“Refeeding” means you don’t<br />

suffer the consequences of longterm<br />

carbohydrate deprivation,<br />

making carb cycling a good<br />

middle ground.<br />

Cons: Here’s the challenge<br />

for most people: The cycling<br />

period, as well as the amount<br />

and the type of carbohydrate,<br />

is not defined, so you have to<br />

try different types of cycling<br />

before figuring out what works<br />

for your goals. The planning<br />

and tracking to be successful<br />

means the diet can be mentally<br />

draining. And for some people,<br />

obsessing about counting calories<br />

and macros can spiral into an<br />

unhealthy relationship with<br />

food. Though some studies allude<br />

to the weight-loss benefits of<br />

a low-carbohydrate lifestyle,<br />

relatively few delve into the<br />

concept of swinging between<br />

carb intake, so much of the data<br />

out there remains anecdotal.<br />

Make it Better: Whether high<br />

or low, make sure the majority<br />

of your carbs are coming<br />

from wholesome sources<br />

such as whole grains, fruits,<br />

and vegetables. High-carb<br />

days shouldn’t be filled with<br />

muffins and French fries.<br />

When trimming the calories<br />

you get from carbs, eat enough<br />

quality proteins and fats to<br />

make sure your body is getting<br />

the nutrition it needs. But<br />

remember that when carbs<br />

go high again, you’ll need to<br />

scale back your protein and/<br />

or fat intake to compensate for<br />

the shift in calories. On days<br />

when you’re crushing it at the<br />

gym, aim to consume more<br />

carbohydrates, which are the<br />

main source of energy for hard<br />

efforts. Save low-carb days<br />

for desk jockey days or times<br />

when training is less intense.<br />


Nuts and Bolts: Not a diet<br />

per se, plant-based eating<br />

stresses that your diet is<br />

centered around foods grown<br />

in soil, namely vegetables,<br />

fruits, whole grains, legumes,<br />

nuts, and seeds. You can do<br />

all this and still allow for<br />

meats and dairy in your diet,<br />

making it more flexible than<br />

vegetarian and vegan diets. So<br />

committing to a plant-based<br />

diet can mean committing to<br />

eating several meatless meals<br />

and snacks throughout the<br />

week, with some dairy and<br />

meat sneaking in there from<br />

time to time.<br />

Pros: Research is piling up that<br />

there is longevity power in<br />

plants. Case in point: A study<br />

in the Journal of Nutrition found<br />

There’s evidence that a veg-heavy diet<br />

makes it easier to trim the waistline<br />

compared to serving up a meat-heavy menu.<br />

that a healthy plant-based<br />

diet is associated with less risk<br />

in all-cause mortality. Eating<br />

more plants makes it easier to<br />

load up on health-hiking fiber,<br />

vitamins, minerals, and antioxidants.<br />

There is also evidence<br />

that adopting a veg-heavy diet<br />

makes it easier to trim the<br />

waistline compared to serving<br />

up a meat-heavy menu. And<br />

it’s a healthy diet for Mother<br />

Nature, too, as data shows that<br />

eating more plants and less<br />

meat can help in the battle<br />

against global warming.<br />

Cons: Depending on how<br />

plant-centric your diet is,<br />

you’ll need to make sure to get<br />

enough of the nutrition readily<br />

found in animal-based foods,<br />

such as protein and vitamin<br />

B12. It’s surprisingly easy to<br />

eat a very unhealthy diet even<br />

when cutting out animal<br />

products. Some people will<br />

simply swap out the meat and<br />

dairy in their diets with hyperprocessed<br />

packaged foods full<br />

of refined grains, sugar, and<br />

unhealthy fats—definitely not<br />

a nutritional upgrade.<br />

Make it Better: If you’ve been a<br />

hardcore carnivore, consider<br />

easing into a plant-based diet<br />

by setting small goals. This<br />

can be as simple as a couple<br />

of meat-free meals each week<br />

and working up from there. To<br />

keep your palate excited and to<br />

make sure nutrition needs are<br />

being met, include a variety<br />

of plant foods in your menu.<br />

Experiment with items such<br />

as tempeh and hemp seeds<br />

to help nail your protein<br />

quota. For plant foods at their<br />

nutrition and flavor peak, aim<br />

to get more of them from a<br />

local farmers’ market.<br />

Matthew Kadey is an Ontario, Canada-based dietitian<br />

and food writer who has contributed nutrition<br />

and recipe features to dozens of publications. He<br />

is also the author of Rocket Fuel: Power-Packed<br />

Food for Sports + Adventure (Velopress, 2016).<br />

38 WINTER <strong>2019</strong> | AMAZING WELLNESS

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Eating a nutrient-dense, whole-foods diet will naturally<br />

detoxify you, but sometimes your body needs some extra help.<br />

The following supplements will help you detoxify naturally. By Lisa Turner<br />

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

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

supplements designed to cleanse, heal, and protect your liver, kidneys, and colon.<br />

1. Milk thistle is a flowering<br />

plant related to the daisy and<br />

ragweed family. It’s high in<br />

silymarin, an antioxidant and<br />

anti-inflammatory compound<br />

that protects and heals the<br />

liver. Studies show that it can<br />

treat alcohol-related liver<br />

disease, hepatitis, and liver<br />

damage from toxins, and may<br />

have anticancer effects. Look<br />

for it in capsules, tinctures, or<br />

teas, or as a<br />

component<br />

of cleanse<br />

formulas.<br />

our pick:<br />

PLNT Milk Thistle<br />

capsules<br />

our pick:<br />



Triphala<br />

2. Triphala,<br />

meaning<br />

“three fruits,”<br />

is an Ayurvedic<br />

formula that<br />

contains a blend of<br />

amla, bibhitaki, and haritaki,<br />

medicinal fruits native to India.<br />

It’s traditionally used to treat<br />

digestive disorders, including<br />

constipation, and remove<br />

toxins from the intestines. It<br />

also has powerful antioxidant<br />

and anti-inflammatory effects.<br />

Studies show that it can<br />

effectively treat constipation,<br />

reduce intestinal inflammation,<br />

and repair intestinal damage.<br />

Look for it in capsules and<br />

tinctures, or in blends designed<br />

for digestive health.<br />

3. Chanca piedra,<br />

a small, shrub-like herb from<br />

the Amazonian rainforest, is<br />

traditionally used to protect the<br />

kidneys, liver, and gallbladder.<br />

Studies show chanca piedra<br />

has anti-inflammatory and<br />

diuretic effects, reduces<br />

the risk of kidney stones<br />

and possibly gallstones,<br />

may help treat hepatitis,<br />

and counters toxins<br />

in the liver. Look for it<br />

in capsules or tinctures<br />

designed for kidney,<br />

gallbladder, or<br />

liver health,<br />

or in loose<br />

tea form.<br />

our pick:<br />



Wild-Crafted Chanca<br />

Piedra Tea<br />

our pick:<br />


4. Fiber,<br />

Raw Fiber<br />

the indigestible<br />

component<br />

of plants and seeds, promotes<br />

normal bowel movements and<br />

the elimination of toxins from<br />

the body. Additionally, fiber<br />

ensures a healthy balance of<br />

gut bacteria—an important<br />

component of colon<br />

health. Studies show<br />

that fiber increases<br />

the frequency of bowel<br />

movements, reduces<br />

inflammation in the gut,<br />

and may protect against<br />

colon cancer. You’ll find it as<br />

psyllium, oat, acacia, or other<br />

forms, in chewable tablets,<br />

capsules, powders, and colon<br />

cleanse formulas. With any<br />

fiber supplement, start slowly<br />

and drink plenty of water.<br />

40 WINTER <strong>2019</strong> | AMAZING WELLNESS

5. Uva ursi,<br />

a small evergreen<br />

shrub that’s also called<br />

bearberry, contains arbutin,<br />

a diuretic compound that<br />

promotes urine flow and<br />

maintains a healthy microbial<br />

balance in the urinary tract.<br />

Uva ursi also contains allantoin,<br />

a compound found in aloe vera,<br />

that soothes and protects tissues.<br />

It’s been shown to reduce<br />

urinary tract infections, relieve<br />

inflammation, and protect<br />

the lining of the urinary tract.<br />

Look for capsules or tinctures<br />

standardized for arbutin, and<br />

limit use to two to four weeks.<br />

6. Dandelion leaves and<br />

roots are traditionally used<br />

to detox the liver and kidneys<br />

and purify the blood. They<br />

contain a variety of compounds<br />

that have a diuretic effect,<br />

promote urine flow, increase<br />

bile production, and help<br />

flush toxins and excess fat<br />

from the liver. Other studies<br />

show that they help protect<br />

the liver against damage from<br />

toxins. Look for dandelion in<br />

tinctures or capsules, or in<br />

blends designed for liver<br />

and kidney health.<br />

our pick:<br />


Organically Grown<br />

Dandelion<br />

our pick:<br />

NATURE’S<br />

ANSWER<br />

Uva Ursi Leaf<br />

our pick:<br />


Burdock Root<br />

7. Burdock root, a carrotlike<br />

root common in Asian<br />

cuisine, has traditionally been<br />

used in Chinese medicine to<br />

cleanse the blood, promote<br />

digestive health, and detoxify<br />

the liver and kidneys. Studies<br />

show it has anti-inflammatory<br />

and diuretic effects, helps remove<br />

toxins from the urinary tract,<br />

and protects the liver against<br />

damage from toxins. You’ll<br />

find it in teas, tinctures, and<br />

capsules, and in whole-root<br />

form that can be used in cooking.<br />

our pick:<br />



DGL Deglycyrrhizinated<br />

Licorice Root<br />

Extract<br />

8. Licorice<br />

root, another<br />

herb traditionally<br />

used in Chinese medicine,<br />

stimulates the production<br />

of digestive fluids and bile,<br />

reduces inflammation in<br />

the intestines, supports the<br />

kidneys and helps regulate<br />

fat metabolism in the liver.<br />

Studies also show that it<br />

protects the intestinal tract and<br />

inhibits bacteria, especially<br />

those associated with the<br />

development of ulcers. Look for<br />

it in tinctures and capsules, and<br />

in blends designed for kidney,<br />

liver and gallbladder health.<br />

Juniper berry<br />

is considered<br />

a digestive aid.<br />

It functions<br />

as a diuretic<br />

and can<br />

relieve bloating,<br />

upset stomach,<br />

heartburn<br />

and other<br />

GI upsets.<br />

9. Juniper berries,<br />

from juniper shrubs<br />

or trees, have diuretic<br />

and anti-inflammatory<br />

properties, and are<br />

traditionally used<br />

to treat bladder<br />

infections and flush<br />

waste and toxins<br />

from the kidneys.<br />

Studies show they our pick:<br />

may also help<br />


prevent bacterial Acetyl Glutathione<br />

and yeast infections.<br />

100 mg tablets<br />

Look for them in<br />

tinctures or capsules;<br />

because one study suggested<br />

concentrated juniper essential<br />

oil may be a kidney irritant,<br />

avoid juniper if you have a<br />

serious kidney disease.<br />

our pick:<br />



Probiotic<br />

55 Billion<br />

10. Probiotics, beneficial<br />

intestinal bacteria, help detox<br />

the colon, prevent the overgrowth<br />

of pathogens, protect<br />

the intestinal mucosal barrier,<br />

and support immune function.<br />

Studies show that probiotics<br />

increase stool frequency and<br />

reduce transit time, helping<br />

speed removal of toxins from<br />

the body. Other studies suggest<br />

probiotics also enhance the<br />

removal of heavy metals,<br />

including lead and mercury,<br />

as well as minimizing the<br />

absorption of BPA and other<br />

toxins and promoting their<br />

removal from the body. Look<br />

for formulas that contain a<br />

variety of different species and<br />

strains, or choose one that’s<br />

enhanced with prebiotics—<br />

fibers that nourish the body’s<br />

innate bacteria.<br />

11. Glutathione is a<br />

powerful antioxidant that<br />

helps remove toxins from<br />

the body. Studies show that<br />

it can treat fatty liver disease<br />

and may benefit<br />

chronic kidney<br />

disease. Because<br />

it’s quickly broken<br />

down in the<br />

digestive<br />

tract, the<br />

form is<br />

important:<br />

acetylglutathione<br />

or<br />

liposomal<br />

glutathione<br />

are best.<br />

AMAZING WELLNESS | WINTER <strong>2019</strong> 41


Olympic gold medalist Apolo Ohno, Emmy-winning comic Paula Poundstone,<br />

and upbeat spiritual life coach Yvonne Ryba offer thoughtful routes to well-being<br />

By Chris Mann<br />

an a performanceminded<br />

Olympian,<br />

a joy-seeking comedian,<br />

and an optimistic spiritual<br />

thinker show us the way to<br />

feel-good health—even<br />

happiness—in an age of<br />

seemingly 24-7 bad news,<br />

mounting everyday stress,<br />

and resulting brain drain?<br />

With a nourished mind, an<br />

active body, and meaningful<br />

connectedness—to community,<br />

a higher power, or even a<br />

biochemical-boosting “Hiya!”<br />

at martial arts class—healthminded<br />

happiness, they attest,<br />

is attainable and sustainable.<br />

Mindset, nutrition, nature,<br />

and a sense of fulfillment are<br />

key to navigating this journey<br />

for eight-time Olympic medalist<br />

turned wellness advocate<br />

and tech entrepreneur Apolo<br />

Ohno, who co-founded the<br />

brain health and life-coaching<br />

company Allysian Sciences after<br />

hanging up his short-track<br />

speed skates in 2010.<br />

“I think we all often get<br />

caught up in the rat race,<br />

and I want to help people to<br />

start understanding that we<br />

have control over our own<br />

happiness,” says Ohno, 36.<br />

“Our perception, our mind,<br />

is a huge component of how<br />

we live and the decisions we<br />

make daily. And a very strong<br />

mind-body connection is<br />

absolutely integral to making<br />

sure that we have fulfillment<br />

and are happy. I want people<br />

to recognize the power we<br />

have regardless of skill set.<br />

Very simple tweaks that you<br />

can do in your body and mind<br />

and lifestyle make the biggest<br />

difference.”<br />

At times, the path to bliss<br />

takes creative experimenting,<br />

though. A quick wit and<br />

willing body helped stand-up<br />

comic Paula Poundstone<br />

captain her adventures<br />

as her own glee-hunting<br />

guinea pig in her insightful<br />

and endorphin-releasinglevel<br />

funny book The Totally<br />

Unscientific Study of the Search<br />

for Human Happiness.<br />

The mom of three took action<br />

in a series of experiments—<br />

from learning to swing dance<br />

(“I look like I’m chasing chickens,”<br />

she quips), to volunteering<br />

locally, to finessing a mean<br />

side kick that made her kids<br />

bust a gut laughing—that<br />

put her in the flow of feel-good<br />

neurotransmitters. Two<br />

months into taekwondo,<br />

“I’m walking down the alley<br />

carrying 20 to 30 pounds of<br />

kitty litter, and I realized I felt<br />

good,” says Poundstone, 58.<br />

“I definitely felt a sense of<br />

well-being and uplift.”<br />

And sometimes we can<br />

look within, and upward, to<br />

lighten our loads. Texas-based<br />

spiritual life coach and Science<br />

of Mind practitioner Yvonne<br />

Ryba advocates bringing<br />

visions of happiness into being<br />

via positive thinking and<br />

affirmative prayer.<br />

Ryba, 76, even credits these<br />

practices for helping her attract<br />

companionship and laughter<br />

into her life in 2016 after a<br />

year of grieving the death of<br />

her second husband—as she<br />

had done nearly a decade<br />

prior after mourning her first<br />

husband’s passing. “Again,<br />

I needed someone to be here<br />

with me,” she says. “So I<br />

focused on what I wanted in a<br />

companion, and I affirmed it<br />

in writing. I wanted somebody<br />

who made me laugh and had<br />

a great sense of humor—and<br />

that’s exactly what I got.”<br />

42 WINTER <strong>2019</strong> | AMAZING WELLNESS



Though famous for his athletic prowess, Ohno tapped into the<br />

power of his mind—and nature—to transcend mental, emotional,<br />

and physical stressors on his path to Olympic gold. Now he’s<br />

sharing what he learned then, and<br />

what he still practices as a global<br />

businessman in a “hyper-stressed”<br />

world, to help others achieve well-being.<br />

“I think that my ability to perceive<br />

my challenges is drastically changed<br />

when I’m eating properly, when I’m<br />

fueling my mind and my body better,”<br />

he says. Ohno credits a diet high in<br />

whole-food, plant-based nutrition,<br />

including adaptogenic herbs such as<br />

ashwagandha and Rhodiola rosea and<br />

the adaptogenic mushroom lion’s mane,<br />

for boosting his brain performance,<br />

fostering a feel-good physiology, and<br />

helping him handle stress and make<br />

“There’s a<br />

correlation<br />

between the<br />

health of our<br />

brain and the<br />

health of our<br />

well-being. I<br />

think a healthy<br />

brain is a happy<br />

brain.”<br />

better decisions. The end result: he’s more attuned and equipped to<br />

pursue a fulfilling life optimized to bring happiness.<br />

“There’s a direct correlation between the health of our brain and<br />

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

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

create and sustain the life we have on earth so it positively impacts<br />

ourselves, our loved ones, our families, and our friends. That<br />

makes me happy even thinking about it.”<br />

Simple lifestyle habits can engender a healthy mind and happiness.<br />

Ohno’s wellness routine includes practicing meditation and<br />

connecting with nature—research shows both of these release the<br />

“happiness hormone” serotonin—and living mindfully in the<br />

present moment. “For me, it’s all about centering and grounding<br />

and breathing and slowing time down,” Ohno says. “I always feel<br />

my mind is the most clear when I’m in the mountains or near the<br />

water. That can be going for a walk or a hike, or just looking at<br />

water. And I always urge people to just take a half hour or hour out<br />

of their time to be in nature.”<br />

His tip for finding fulfillment back in life’s hustle and bustle?<br />

“Identify what really makes you happy,” he says, and then focus<br />

your energies on those activities and communities. Ohno has<br />

done just this, channeling his wellness and tech passions—and<br />

his love for communities that are “positive, reflective, uplifting,<br />

and collaborative”—into Allysian Sciences, whose app includes<br />

cognitive training exercises and a forum for like-minded health<br />

buffs to share their success stories.<br />

The journey to health-minded happiness, he adds, is both<br />

an inward and outward one. “It’s a conversation you have with<br />

yourself that then requires execution. You have to act upon<br />

what’s going on inside your brain.”<br />

AMAZING WELLNESS | WINTER <strong>2019</strong> 43


Paula Poundstone took action by putting<br />

both her not-so-Olympic body and sharp<br />

observational wit to the test in her get-happy<br />

book. The key finding in her seven-year,<br />

hands-on joy quest? “The truth is,” she notes,<br />

“the only thing that really makes people<br />

happy is ping-pong.”<br />

She’s joking, of course. At least in part:<br />

Her tome’s new paperback edition adds table<br />

tennis to her lineup of 14 get-happy experiments—which<br />

include getting organized, getting quiet, getting<br />

earthy, and getting warm and fuzzy—that the sometimes cheeky<br />

comic earnestly undertook. “Ping-pong did make me happy,” she<br />

At times, the<br />

path to bliss<br />

takes creative<br />

experimentation.<br />

Poundstone<br />

was her own<br />

glee-hunting<br />

guinea pig, finding<br />

activities to put<br />

her on the path<br />

to those feel-good<br />

feelings.<br />

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

on “a horrible errand having to do with family drama that night.<br />

I literally went from playing ping-pong to going to the airport,<br />

and I still had a bounce in my step until the morning.”<br />

Sustainable happiness became the gold standard in her experiential<br />

pursuit. “It wasn’t a matter if I enjoyed doing something. It was a<br />

matter if that thing gave me an uplift or some sort of umbrella for<br />

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

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

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

building to a crescendo of happiness, I would’ve saved the<br />

Get Fit experiment until the end.” To this day, in fact, she<br />

continues taking taekwondo.<br />

Engaging her heart via real-life interactions has kept<br />

her light on her feet with umbrella in hand, at times like<br />

a Mary Poppins for seniors. Two years after wrapping<br />

her Get Over Here and Help experiment, the author still<br />

volunteers twice weekly at a nursing home—in part as<br />

a tribute to a lively but lonely, and, sadly, now deceased,<br />

resident whose fun and funny ways she chronicles in her book.<br />

“Everyone deserves to have somebody that you look forward to<br />

seeing and that remembers you,” Poundstone says. And as she<br />

keeps giving, she still receives. “I feel better every single time I visit.<br />

Something always happens that I’m not expecting—a connection.”<br />


Connecting to one’s spiritual<br />

side—or, as some call it, the<br />

spiritual mind—can also bring<br />

lasting happiness, says Yvonne<br />

Ryba, a licensed Science of Mind<br />

practitioner and leader at the<br />

Center for Spiritual Living in<br />

Clear Lake, Texas.<br />

Ryba’s teachings<br />

and practices,<br />

based on late<br />

religious and<br />

metaphysical<br />

scholar Ernest<br />

Holmes’ spiritual<br />

philosophies,<br />

promote the<br />

healing power<br />

of positive<br />

thinking.<br />

“Our mantra<br />

is ‘Change<br />

your thinking,<br />

change your<br />

life.’ Quantum<br />

physics explains this, that we<br />

are powerful in our minds,<br />

greater than just what we think<br />

of as the brain,” she says. “The<br />

law of the universe—also called<br />

the law of attraction—is that<br />

what you think and focus upon,<br />

you will create,” so sending out<br />

loving and happy thoughts in<br />

turn brings the same energies,<br />

experiences, and people to you,<br />

she adds. Research suggests that<br />

positive thinking can help<br />

reduce stress, lower<br />

depression, boost<br />

psychological and physical<br />

well-being, and even increase<br />

life span.<br />

Studies show that prayer also<br />

has positive health benefits,<br />

including boosting mental<br />

health, activating “diseasefighting”<br />

genes, and enhancing<br />

relationships. Ryba practices<br />

an affirmative form of prayer<br />

called spiritual mind treatment<br />

in which she speaks what she<br />

is declaring for herself or others.<br />

“Pray knowing that as you<br />

speak, you believe that, so it is.<br />

Whatever it is we want—health,<br />

healing after a surgery, happiness,<br />

a new job with great benefits—<br />

we can ask for it. You put it in<br />

the present tense, because it is<br />

always manifesting.”<br />

Ryba, who also works as a<br />

spiritual life coach, says such<br />

practices are the first steps in<br />

taking action to grow joy in<br />

your life. “Happiness comes<br />

from within,” she adds. “You<br />

have to root out the negative<br />

things that are preventing you<br />

from being happy. And you have<br />

to take care of yourself first so<br />

you can help others. From this<br />

inner place of well-being, you<br />

will find other people attracted<br />

to you with whom you can<br />

share happiness. Just know<br />

that you are created to fulfill<br />

your potential and learn and<br />

love and grow and give and<br />

be uplifted and be happy.”<br />

“Our mantra is, ‘Change<br />

your thinking, change your<br />

life.’ The law of the universe<br />

is that what you think and focus<br />

upon, you will create.”<br />

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

(ChrisMann.tv). Check out his blog, wellseeingtv.com.<br />


44 WINTER <strong>2019</strong> | AMAZING WELLNESS

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eauty inside & out | discover your inner glow<br />



Flaky skin, flyaway hair, chapped lip, and dry,<br />

cracked hands: if you and your skin have had<br />

enough of winter, try these 9 products to<br />

banish cold-weather woes By Lisa Turner<br />

2. Soothing eye treatments<br />

Ultra-delicate skin around the eyes is easily damaged<br />

by harsh winter weather, and dry skin means<br />

fine lines and wrinkles are more obvious. Start by<br />

patting on a serum designed especially for eyes,<br />

and follow with a rich cream. Look for products<br />

with collagen, rose oil, hyaluronic acid, pycnogenol,<br />

green tea, and other antioxidants to nourish skin,<br />

minimize fine lines, and undo damage.<br />

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Hydrating Eye Creme with Hyaluronic Acid and Pycnogenol<br />

1. Healing face<br />

serums<br />

When dry heat and cold<br />

weather take their toll on<br />

skin, lotion’s not always<br />

enough. Add a powerful<br />

serum to your skin-care<br />

regimen; look for ingredients<br />

like collagen, DMAE,<br />

botanical stem cells,<br />

ceramides, and peptides to<br />

minimize redness, lock in<br />

moisture, and protect skin.<br />

Apply it morning and night, after cleansing<br />

and toning, and before moisturizing.<br />

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3. Gentle exfoliators<br />

Scrubs, masks, and peels<br />

for face and body remove<br />

flaky skin, make cells more<br />

receptive to lotions, and boost<br />

circulation—especially important<br />

in cold weather. Fruit enzyme peels are great<br />

for oily or normal skin; if skin is sensitive, try an<br />

exfoliating clay mask. Use a sugar scrub on your<br />

body; jojoba bead scrubs are a gentler option for<br />

your face. Always moisturize after exfoliating to<br />

replenish skin’s natural oils, and don’t overdo<br />

it—once a week is plenty, less if skin is sensitive.<br />

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46 WINTER <strong>2019</strong> | AMAZING WELLNESS



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4. Deeply hydrating<br />

body lotions<br />

You add extra layers of clothes for<br />

winter—and your skin needs extra<br />

layers, too, to protect against freezing<br />

temperatures and dry winter air. Look<br />

for luxurious lotions and creams made<br />

with coconut oil, shea butter, and cocoa<br />

butter and infused with botanicals and<br />

antioxidants to hydrate and nourish.<br />

Slather on after bath or shower, when<br />

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5. Smoothing hair<br />

treatments<br />

Just like skin, hair gets dry and damaged<br />

from winter cold and indoor heat;<br />

plus, there’s the problem of frizzies.<br />

Start with a moisturizing shampoo<br />

and conditioner; leave-in conditioners<br />

do double-duty, nourishing hair and<br />

taming unruly locks. Once a week,<br />

treat your hair to a mask, to prevent<br />

breakage and restore softness.<br />

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Castor Oil Leave-in Conditioner, Giovanni<br />

Hair Care 2chic Avocado and Olive Oil<br />

6. Ultra-emollient lip balms<br />

Cold and wind take their toll on delicate<br />

lip skin, and licking your lips (because<br />

they’re so dry) makes matters worse:<br />

the enzymes in saliva that digest food<br />

further irritate and dry. Choose balms<br />

and sticks made with candelilla wax,<br />

beeswax, olive oil, coconut oil, or cocoa<br />

butter. If lips are cracked, soothe them<br />

with a calendula or vitamin E ointment.<br />

For extra protection, pick a formula<br />

with built-in SPF—especially if you’re a<br />

winter sports enthusiast.<br />

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7. Hydrating cuticle care<br />

Cold weather makes nails weak and<br />

brittle, and dry cuticles can mean<br />

pervasive (and painful) hangnails.<br />

Before bed, use a cuticle treatment<br />

with jojoba, aloe, or shea butter, to<br />

soften dry cuticles and nourish nails.<br />

And never go bare: a coat of clear<br />

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8. Penetrating hand creams<br />

Winter can leave hands rough, dry, and<br />

vulnerable to cracks and bleeding.<br />

Skip the lotion and go straight to<br />

rich creams made with mango<br />

butter, hemp oil, comfrey root, and<br />

other plant extracts that add a barrier<br />

of protection while penetrating<br />

skin. Add a scrub designed for hands<br />

to keep them silky. If fingers crack,<br />

look for a healing balm designed to<br />

repair, with lanolin or calendula.<br />

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Cream, Nubian Heritage Hand and Body Scrub,<br />

Boiron Calendula Ointment<br />

9. Super-rich foot creams<br />

Cold weather, tight socks, and being<br />

cooped up in boots can lead to cracked<br />

heels, itchy skin, and fungal infections.<br />

Fix your feet, with a super-emollient<br />

cream that softens and smooths;<br />

slather on before bed and cover with<br />

lightweight cotton socks. Use a scrub<br />

designed for feet to remove dead skin<br />

and keep feet fresh. If you’re plagued<br />

by foot fungus, treat it with salves or<br />

creams boosted with antifungal herbs<br />

like neem, oregano, and tea tree.<br />

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Formula<br />

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<br />

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go aromatherapy | healing essential oils<br />



Many are mindful of how diet and exercise<br />

affect heart health, but aromatherapy<br />

offers complementary support with<br />

essential oils By Cheryl Cromer<br />

The right scent can calm<br />

stressed souls. It’s this<br />

ability to impact anxiety—one<br />

risk factor for high blood<br />

pressure—that makes aromatherapy<br />

a heart-healthy habit<br />

you can incorporate into your<br />

daily wellness regimen to fight<br />

coronary disease.<br />

Essential oils are composed<br />

of various innate chemical<br />

properties that act to help<br />

keep the cardiovascular system<br />

running in tip-top shape. Keep<br />

your heartbeats steady by tapping<br />

into the sedative properties of<br />

LAVENDER (Lavandula angustifolia)<br />

and the soothing scent of<br />

CYPRESS (Cupressus sempervirens)<br />

as antidotes to acute stress.<br />

Lavender battles<br />

hypertension and is<br />

an excellent addition to<br />

any blend. Cypress has a<br />

woodsy fragrance that can<br />

gently lift away fatigue. Add<br />

several drops of each to a diffuser<br />

for a relaxing evening scent.<br />

Some studies indicate that<br />

BASIL (Ocimum basilicum) and<br />

GINGER (Zingiber officinale) boost<br />

the cardiovascular system by<br />

supporting healthy arteries<br />

and limiting the buildup of<br />

bad cholesterol, otherwise<br />

known as LDL (low-density<br />

lipoprotein). If you prefer a<br />

sweeter, quieter herbal aroma<br />

than basil, choose essential<br />

oil of HOLY BASIL (Ocimum<br />

Make Your Own Essential Oil Blends<br />

Antistress Balm<br />

Apply as needed<br />

to the chest and<br />

solar plexus and<br />

breathe deeply.<br />

1 oz. carrier oil<br />

(grapeseed or<br />

sweet almond<br />

oil, for example)<br />

6 drops lavender<br />

12 drops basil or<br />

holy basil<br />

8 drops ginger<br />

4 drops cinnamon<br />

bark<br />

Heart Healthy<br />

Massage Oil<br />

Use as a relaxing<br />

massage oil or<br />

add a capful to<br />

your bath for a<br />

soothing soak.<br />

2 oz. carrier oil<br />

(grapeseed or<br />

sweet almond<br />

oil, for example)<br />

12 drops ylang<br />

ylang complete<br />

10 drops rose otto<br />

10 drops sandalwood<br />

8 drops vanilla<br />

CO2 extract<br />

16 drops clary sage<br />

Refreshing<br />

Body Tonic<br />

Spritz post-shower<br />

or -bath for an<br />

invigorating tonic.<br />

4 oz. lavender<br />

hydrosol or<br />

distilled water<br />

12 drops lavender<br />

18 drops cypress<br />

10 drops cinnamon<br />

bark<br />

16 drops juniper<br />

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Holy basil works<br />

gradually, but effectively,<br />

in lowering cholesterol<br />

in the body.<br />

sanctum)—equally energizing,<br />

but less aggressive. Both herbs<br />

blend well with spicy ginger, a<br />

warming essential oil especially<br />

suited for the winter months.<br />

Mix with a drop or two of<br />

richly stimulating CINNAMON<br />

BARK (Cinnamomum zeylanicum)<br />

for an aromatic balm for the<br />

chest and solar plexus that will<br />

increase circulation.<br />

In addition to its anticlotting<br />

effect on blood<br />

platelets, cinnamon offers<br />

anti-inflammatory properties.<br />

Natural healing occurs in the<br />

body when inflammation is<br />

reduced. For an after-shower<br />

moisturizer that will support<br />

overall cell health, mix<br />

Aura Cacia<br />

Clary Sage<br />

Essential Oil<br />

good<br />

BUYS<br />

S i m p l e r s<br />

Botanical Company<br />

Organic Cypress<br />

Essential Oil<br />

4 ounces of unscented body<br />

lotion and 1–2 drops of<br />

cinnamon bark with several<br />

drops of JUNIPER (Juniperus<br />

communis), a crisp aromatic that<br />

is a cleansing and balancing tonic<br />

that will aid blood circulation.<br />

One last essential oil known<br />

for lowering blood pressure is<br />

earthy CLARY SAGE (Salvia sclarea).<br />

Clary sage’s bitter scent may<br />

take some getting used to, but it<br />

offers the highest natural concentration<br />

of ester, a chemical<br />

property that calms anxiety.<br />

Battling hypertension?<br />

Avoid stimulating essential<br />

oils of rosemary, sage, and<br />

thyme, which may increase<br />

blood pressure.<br />

Life-Flo Health Care<br />

Pure Almond Oil<br />

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

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

enjoys traveling, interior decorating, and life with her Pembroke Welsh Corgi, Elle.<br />

50 WINTER <strong>2019</strong> | AMAZING WELLNESS

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fit & healthy | exercise and diet for active lifestyles<br />

5 WAYS TO<br />


Ring in the new year with a new outlook at the gym By Jill Schildhouse<br />

Have you noticed that you’re<br />

on autopilot at the gym<br />

lately, doing the same old moves<br />

session after session? Do you<br />

know everybody’s name in your<br />

Zumba or Spin class? Does your<br />

yoga mat have a permanent<br />

indentation from where you<br />

constantly place your palms<br />

for downward-facing dog?<br />

First of all, congratulations<br />

on your consistency and<br />

dedication to your workouts<br />

— but it’s definitely time to<br />

shake things up!<br />

“It’s easy to slip into a fitness<br />

rut, because mastering a certain<br />

workout or routine feels good<br />

— and as humans, we like<br />

things that are familiar and<br />

comfortable,” says Aurora<br />

Sekine, community fitness<br />

manager and ACE-certified group<br />

fitness instructor at Trainiac.<br />

“But change doesn’t happen<br />

when we’re comfortable.<br />

Sustaining fitness as a part of<br />

your lifestyle requires finding<br />

balance between having structure<br />

and changing things up.”<br />



Sekine tries not to think about<br />

fitness and exercise as a “routine”<br />

at all, because the moment<br />

something becomes a routine,<br />

your mind isn’t engaged and<br />

your body isn’t being challenged.<br />

Plus, breaking free from a<br />

fitness routine benefits both<br />

your body and mind.<br />

“When you do the same<br />

exercises on repeat with the<br />

same reps and intensity, you<br />

are only working certain parts<br />

of your muscles,” she says.<br />

“Shifting around the different<br />

variables of specific exercise or<br />

activity, intensity, reps, and/<br />

or duration allows you to train<br />

your body more holistically—<br />

achieving a more balanced<br />

body. It also helps prevent<br />

injuries from overworking<br />

certain muscles. Your mind<br />

also needs to be challenged in<br />

order to stay engaged in exercise.<br />

When you enjoy working out and<br />

look forward to it, motivation<br />

for exercise shifts from extrinsic<br />

to intrinsic. Once you have<br />

intrinsic motivation to exercise,<br />

you are unstoppable!”<br />


So are you ready to exchange<br />

your boring routine for a fresh<br />

fitness start in <strong>2019</strong>? Begin<br />

with these suggestions:<br />

1. GO WITH A FRIEND. Two is better<br />

than one, right? When you<br />

plan to exercise with a friend,<br />

Sekine says you have an added<br />

layer of accountability built in,<br />

so it’s harder to bail. It’s also<br />

a little less intimidating to try<br />

something new when you have<br />

a partner in crime.<br />

Tip: Instead of setting up a<br />

coffee or dinner date with your<br />

friend, next time try a fitness<br />

date. Check out your local gym<br />

or fitness studio’s group fitness<br />

calendar and sign up to take a<br />

class together (extra points if<br />

you choose one neither of you<br />

have ever had the guts to try).<br />

Most gyms and studios offer<br />

drop-in rates to take a single<br />

class; just ask.<br />


OPTIONS. There are several<br />

apps that offer flexible fitness<br />

memberships, which provide<br />

you with myriad fitness and<br />

class options to explore. “These<br />

fit tip!<br />

Training with a friend will<br />

help you stay<br />

accountable, because<br />

making plans to train<br />

together makes it harder<br />

to cancel a workout.<br />

52 WINTER <strong>2019</strong> | AMAZING WELLNESS

are great alternatives and allow<br />

you to experience a diverse<br />

class and/or gym setting, all<br />

while getting in a great workout<br />

and moving closer to your health<br />

and wellness goals,” says<br />

Geoff Tripp, an NSCA-certified<br />

personal trainer, and strength<br />

and conditioning specialist<br />

who serves as the head of fitness<br />

at Trainiac. “The convenience<br />

of having your activity needs<br />

met on your schedule is what<br />

the fitness app revolution is<br />

all about.”<br />

Tip: With apps such as Classpass<br />

or FitRserve, you can experiment<br />

with yoga, Pilates, cycling,<br />

running, HIIT, strength training,<br />

and custom personal training<br />

to see what floats your boat —<br />

all with the touch of a button<br />

and from the comfort of your<br />

own home.<br />


Your body needs to rest in<br />

order to recover from exercise<br />

—but, Sekine says, that rest<br />

doesn’t have to mean sitting<br />

on the couch. In fact, giving<br />

yourself structured rest allows<br />

you to explore ways to find<br />

balance in mind and body.<br />

Tip: Try a few minutes of<br />

mindful breathing (a form of<br />

meditation) before you start your<br />

day. Meditation doesn’t have<br />

to take hours or be in a special<br />

place at a specific time — you<br />

can experiment with what works<br />

for you (for instance, Sekine takes<br />

a few minutes right after she<br />

wakes up each morning, because<br />

it helps set the tone for the rest<br />

of her day). Restorative yoga<br />

classes are also a great way to<br />

give a framework to your rest day.<br />

4. HIRE A TRAINER. Personal<br />

trainers specialize in helping<br />

you build a fitness plan that<br />

works for your body and<br />

lifestyle. Plus, they are a fount<br />

of knowledge when it comes to<br />

different types of exercises to<br />

help you mix up your routine.<br />

Tip: Online training is a great<br />

way to get affordable access<br />

to a personal trainer on your<br />

own time (without having to<br />

fight traffic to get to the gym<br />

after work or wait for a super<br />

sweaty person to get off the<br />

machine you want to use).<br />


GROUP. In most cities, you can<br />

find outdoor activity clubs and<br />

groups for little to no cost — the<br />

group’s organizer does all the<br />

heavy lifting of research and<br />

planning, and you just show up<br />

for the hike (or run, cycle, tennis<br />

match, you name it). This allows<br />

you to explore new scenery in<br />

your own city, get some exercise<br />

outside, and add like-minded<br />

people to your social circle.<br />

Tip: A quick Google search<br />

in your city will yield some<br />

results of outdoor groups or<br />

clubs, or you can use a site<br />

such as Meetup.<br />

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.<br />

Higher potency fast-acting<br />

liquid soft-gels<br />

These statements have not been evaluated by the Food & Drug Administration.<br />

This product is not intended to diagnose, treat, cure or prevent any disease.<br />

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make it! | creative ways to cook with superfoods and supplements<br />

No-Bake Cacao Bars<br />

With these Goji Berry, Pistachio & Coconut Chocolate Bars,<br />

you’ll satisfy your sweet tooth while loading up on all the<br />

right nutrients! By Maureen Farrar<br />



Makes about 12 bars<br />

Cacao is one of nature’s most<br />

powerful superfoods, and it is<br />

one of the most abundant sources<br />

of magnesium in nature. It’s also<br />

loaded with antioxidants, calcium,<br />

zinc, copper, and selenium. Cacao<br />

contains more antioxidants per<br />

gram than blueberries, goji berries,<br />

red wine, raisins, prunes, and even<br />

pomegranates. It also triggers<br />

the neurotransmitters that are<br />

associated with elevating mood<br />

and mental well-being: serotonin,<br />

dopamine, and phenylethylamine.<br />

This recipe features not only cacao,<br />

but adds goji, and chia seeds for<br />

an extra nutritional punch.<br />

1 cup organic unrefined<br />

coconut oil<br />

1 cup Navitas Organics<br />

Cacao Powder<br />

2 Tbsp raw organic<br />

honey<br />

½ cup Navitas<br />

Organics<br />

Goji Berries<br />

½ cup raw<br />

walnuts<br />

½ cup raw<br />

pistachios<br />

¼ cup Navitas Organics<br />

Chia Seeds<br />

½ cup coconut flakes<br />

1. Melt coconut oil in a skillet on<br />

low to medium heat. Once coconut<br />

oil is completely melted, add in<br />

cacao powder and mix well.<br />

Add honey to the skillet<br />

and stir for a few<br />

minutes to let all<br />

ingredients fuse.<br />

2. Turn off the<br />

heat and add<br />

goji berries, chia<br />

seeds, walnuts,<br />

pistachios, and<br />

coconut flakes to the<br />

mixture. Give all ingredients<br />

a nice stir until combined.<br />

editors' pick<br />

Nativas Organics Cacao Powder<br />

3. Pour mixture into a parchmentlined<br />

9x6-inch pan.<br />

4. Refrigerate for 90 minutes until<br />

chocolate mixture has completely<br />

hardened. Once set, take out of<br />

fridge, cut into squares, let your<br />

tasty treats thaw out for a couple<br />

minutes before eating, and enjoy!<br />

PER SERVING: 500 cal; 32g pro;<br />

7g fat; 1g sat fat; 1,310mg sod;<br />

78g carbs; 29g fiber; 18g sugars<br />

Reproduced with permission from Nativas<br />

Organics. Recipe submitted by Kelly Nader<br />

of @livingwellwithkel<br />


54 WINTER <strong>2019</strong> | AMAZING WELLNESS

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Breath is life—that is, if<br />

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56 WINTER <strong>2019</strong> | AMAZING WELLNESS

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