Amazing Wellness January/February 2019

WINTERIZE YOUR HAIR & SKIN | NATURAL WAYS TO LOWER BLOOD PRESSURE
COMPLIMENTS OF
THE
EAT-WELL
GUIDE
7
Best Diets for
Your Health
10 Tips for a
Heart-Healthy Diet
Experts on a
Nourished Mind,
Active Body &
Meaningful
Connections
Powerful
Probiotics
GUT-HEALING
SOLUTIONS
FOR BETTER
HEALTH
Naturally
Detoxifying
Supplements
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contents | winter 2019
departments
20
Heal your gut to
experience greater
energy and improved
immunity
34
See how today’s
most buzzed-about
diets stack up.
features
34
40
42
THE DIET SHOWDOWN
There’s no perfect diet for everyone. So before you pick a
plan, be sure to do your research on what it can and can’t
do for your health.
11 DETOX SUPPLEMENTS FOR THE NEW YEAR
Eating a nutrient-dense, whole-foods diet will naturally
detoxify you, but sometimes your body needs some extra
help. These supplements will help you detoxify naturally.
3 HEALTH-MINDED PATHS TO HAPPINESS
Olympic gold medalist Apolo Ohno, Emmy-winning comic
Paula Poundstone, and upbeat life coach Yvonne Ryba offer
thoughtful routes to well-being.
13 AMAZING NEWS
The lastest research on
beets, sunlight, muscle mass,
and more.
18 WHAT I TAKE
Jaclyn Smith
The TV icon, designer, and
doting grandma stays strong—
and cancer-free— with exercise
and nutrition.
20 INSIDE SCOOP
Solutions For a Leaky Gut
A range of gut troubles can make
us feel miserable. Here’s how to
treat leaky gut for greater energy
and faster healing.
24 REMEDY 411
Preventing Your Child’s
Cold & Flu
Teach your child these healthy
habits to help prevent illness
and infections.
26 NEED TO KNOW
Tips for a Heart-Healthy Diet
Whether you have years of
unhealthy eating under your
belt, or simply want to fine-tune
your diet, here are 10 hearthealthy
diet tips.
28 HEALTH Q&A
Exploding the Diet Myths
Sorting out the marketing hype
from the science in the diet wars.
30 HERBAL HEALING
Natural Ways to Lower
Blood Pressure
Experts recommend treating
high blood pressure with lifestyle
changes and medications, but
natural remedies may be just
as effective.
56 BEAUTY INSIDE & OUT
Fight Winter Beauty Woes
If you and your skin have had
enough of winter, try these 9
ways to banish cold-weather
woes.
50 GO AROMATHERAPY
Aromatherapy For a
Healthy Heart
Many are mindful of how
diet and exercise affect hearth
health, but aromatherapy offers
complementary support with
essential oils.
52 FIT & HEALTHY
5 Ways to Shake Things Up
Ring in the new year with a new
outlook at the gym.
54 MAKE IT
No-Bake Cacao Bars
With these Goji
Berry, Pistachio
& Coconut
Chocolate Bars,
you’ll satisfy your
sweet tooth while
loading up on all
the right nutrients!
56 CHECK IT OUT!
Winter Wellness
These products are sure to
become regulars on your
supplement shelf.
4 WINTER 2019 | AMAZING WELLNESS

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wellness
AMAZING
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Editor-in-Chief Maureen Farrar
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AMAZING WELLNESS. Vol. 11, No. 1. Published periodically by Active Interest Media, Inc. 5720 Flatiron Parkway,
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editor’s note
C’MON, GET HAPPY!
In our
next issue ...
The path to bliss
may take creative
experimenting, but
happiness is
attainable
As 2019 starts, many of us are optimistically setting new year’s
resolutions. In fact, many of us resolve to eat healthier in the
new year, but with so much information (much of it conflicting)
about diets and nutrition, where do you start?
There are many diets out there: gluten-free, Paleo, Weight
Watchers, Whole 30, ketogenic, and Mediterranean are just a
handful of healthy diet options. Which is the most effective one?
The fact is, there is no single diet plan that works for everyone.
The best diet is the one you’ll stick with. It’s the one that fits your
lifestyle and is easy for you to follow. So how do you sort through
the marketing claims to find a plan that works for you?
In “The Diet Showdown,” on page 34, writer and dietician
Matthew Kadey, MS, RD, sorts through the most popular diets. He
explains what they are, and how they work, and he highlights the
pros and cons of each plan so you can tell which one suits your
goals and your life. Jonny Bowden, PhD, CNS, author of “From
Vegan to Keto: Myths about Nutrition” on page 28, also gets to the
bottom of the diet wars. In the article he explodes some common
myths about some eating plans, helping you separate the junk
from the science.
Finding happiness and joy is another worthy resolution to make
in the new year. In “3 Health-Minded Paths to Happiness,” on
page 42, writer Chris Mann talks to Olympic gold medalist Apolo
Ohno, comic Paula Poundstone, and life coach Yvonne Ryba to find
out how they navigated their journeys to happiness. Mann discovered
that the path to bliss may take some creative experimenting,
but happiness is attainable—and sustainable.
I hope this issue helps you start the new year on a healthy—and
happy—note. Wishing you the best in 2019.
Maureen Farrar
EDITOR
mfarrar@aimmedia.com
10 MOST HEALING FOODS
Seeing your food as medicine
helps you make better
decisions about what to eat.
Our experts share a list of
10 foods that help bolster
your health. Plus, you’ll find
simple tips for how to enjoy
each one, as well as how
much you should eat.
30 DAYS TO A
HEALTHIER YOU
Improve your health one
day at time. Our 30-day
checklist is packed with
research-backed tips—such
as stress reduction, nutrition,
supplementation, exercise,
and mindfulness—to
improve your physical and
mental well-being.
NATURAL WAYS TO
COMBAT FATIGUE
We all experience low
energy at some point.
We offer science-backed
tips for overcoming those
energy zappers and getting
your energy back.
8 WINTER 2019 | AMAZING WELLNESS

5 Types of Food
Source Collagen TYPE I, II, III, V and X
SKIN
JOINTS
WHY IS COLLAGEN IMPORTANT?
Collagen is one of the reasons our bodies
don’t fall apart. Collagen literally functions
to hold you together.
But what is collagen? Collagen is a protein
made up of building blocks called amino
acids and is so important that it makes
up approximately 30 percent of all the
proteins in the body.
The truth is that collagen is literally
everywhere in the body, and when
there’s enough collagen in the body,
then we can “keep ourselves together”
and humming along.
DR. JOSH AXE, Founder

WHY MULTI COLLAGEN
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If you’re looking to boost your collagen intake, Multi
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Multi Collagen Protein includes hydrolyzed bovine
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Odorless, tasteless and easy-to-mix Multi Collagen
Protein can be added to a wide variety of healthy foods
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FOR BEST RESULTS, USE 1 (OR UP TO 3) SERVINGS DAILY.
Include 2 Tablespoons in your morning smoothie.
Add to baking dishes, muffins, bars or pancakes to increase
protein intake.
Replace unhealthy protein powder with this.
Create a chia coconut collagen pudding.
Take several Tablespoons of collagen pre- and post-workout.
†
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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AMAZING NEWS By
Maureen Farrar
HOT
INGREDIENT
spotlight
beets
These ruby gems are enjoying a much-deserved place as the centerpiece
of a healthy diet. They're also packed with powerful health benefits
Beetroots, commonly known as beets, are packed with essential
vitamins, minerals, and antioxidants that may help lower blood
pressure, fight cancer and inflammation, boost stamina, and
support brain and bone health. Even better, they’re delicious and
easy to add to your diet. Check out the amazing benefits of this
ruby red veggie.
HIGH IN ANTIOXIDANTS: Beets are naturally high in phytonutrients,
antioxidants, vitamins, and trace minerals. Antioxidants help
neutralize free radicals, preventing damage to your cells.
This protects against illnesses such as cancer, autoimmune
disorders, aging, and cardiovascular and neurodegenerative
diseases. Beets are also high in betalains, a family of natural
pigments that give beets their color and are thought to be
responsible for protecting against certain cancers and diseases.
FIGHT INFLAMMATION: Inflammation is a normal response by the
immune system that helps protect the body against infection.
However, research has proven that chronic inflammation may
contribute to conditions like heart disease, cancer, and even
obesity. Since our diets are high in sugar and processed foods,
foods like beets can keep inflammation in check. Studies show
that beetroot supplementation can reduce oxidative stress and
inflammation in rats. Human studies also confirmed that both
cooked beets and beetroot juice were able to lower levels of
inflammatory markers in people with high blood pressure.
IMPROVE ATHLETIC PERFORMANCE: Beets are high in nitrates, and
studies show that this naturally occurring chemical in foods is
converted to nitric oxide when consumed, improving athletic
performance. Research shows that nitric oxide increases
blood flow, improves lung function, and strengthens muscle
contractions. This contributes to improved cardiorespiratory
endurance and performance. Studies have shown that athletes
were able to maintain exercise intensity 60–80 percent longer
after supplementing with beet juice.
INCREASE WEIGHT LOSS: Beets are loaded with fiber, which
keeps you feeling fuller throughout the day. Each cup of beets
contains 3.8 grams of fiber, which
is 15 percent of your recommended
eat the beet
Here are four supplements you can’t beat:
• Dynamic Health Certified Organic Beetroot Juice
• Flora Red Beet Crystals
• HNS Nu Therapy Power Beets
• Superfoods by MRM Raw Organic Red Beet Powder
daily intake. One study showed
that subjects who increased fiber
intake by 14 grams per day led to a
10 percent decrease in daily calorie
intake, which led to increased
weight loss.
AMAZING WELLNESS | WINTER 2019 13

AMAZING NEWS
BAD for the BONE
The average American
consumes more than 100
pounds of sugar a year. And
that’s not just bad for our
weight— it may also be bad
for our bones. “Sugar causes
inflammation in the joints,
making arthritis and other
conditions worse,” according
to Victor Romano, MD, a
board-certified orthopedics
and sports medicine doctor.
Sugary foods cause a spike in
insulin, which starts a cascade
of biochemical reactions
that lead to inflammation.
Research also shows that
sugar depletes important
minerals needed for proper
muscle contraction and
relaxation. If you suffer from
joint and/or muscle aches,
boost your intake of foods with
anti-inflammatory properties,
including omega-3-rich fish,
chia, and flaxseed, as well as
curcumin and turmeric, which
have been found to assist in
alleviating joint pain.
HUG it OUT
A new study published in a recent issue of the journal
PLOS One finds that hugs shield us from the harmful effects
of a bad mood that comes from conflicts with others.
Researchers from Carnegie Mellon University say
people who consider themselves huggers have better
overall health and stronger relationships. They analyzed
data of 404 men and women between the ages of
21 and 55. Participants, who were all in good
health, were interviewed every night for two
weeks about their interactions with others
each day. The researchers found that people
who received a hug on the same day they
experienced a conflict with another person
showed a smaller decrease in positive
emotions, and a smaller increase in
negative emotions, compared with those
who were not hugged. In other words,
being hugged at some point in the
day may have prevented them from
feeling more upset. In fact, hugs
were shown to help reduce bad
moods in participants through
the following day, as well.
Let the (Sun) Light In
We know that sunlight has mood-boosting benefits. Studies also show that people with higher levels of
vitamin D, called the “sunshine vitamin,” have a lower risk of disease. And now a new study published
in the journal Microbiome revealed that the sun offers another perk: it can kill disease-causing bacteria.
The study, conducted by researchers at the University of Oregon, set up 11 identical dollhouse-size
rooms. Some of the rooms were exposed to daylight through regular glass, some rooms were exposed
to ultraviolet light only, and other rooms were kept completely in the dark. The miniature rooms were
then filled with dust to replicate an actual living environment and placed outside for 90 days, after
which the rooms’ bacterial levels were tested. The rooms exposed to daylight had fewer germs than
their darkened counterparts. In fact, the sunlit rooms had 50 percent less viable bacteria. However,
researchers did not expect the UV rooms to perform as well as they did. In fact, the rooms exposed
only to UV light fared even better than the naturally lit rooms, as they had the lowest bacteria levels
of all. That said, researchers still do not know what the optimum level of light is — the perfect amount
for killing germs, that is — but they hope further studies will yield this information so architects and
builders can incorporate this information into future designs.
DOGGONE IT
54% of dog owners would actually consider ending a relationship
if they felt like their dog didn’t approve of their love interest.
—rover.com
14 WINTER 2019 | AMAZING WELLNESS

Healthier Brain. Better Life.
Prevagen ® is America’s best-selling brain
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shown to help with mild memory problems
associated with aging. *
Available at:
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According to Nielsen data.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

AMAZING NEWS
ZAP STRESS FAST
The holidays have come and gone, but the stress that comes with
them is still around. Stress can make you sick—when you’re under
stress your body produces adrenaline, cortisol, and other stress
hormones that can impair the ability to fight off disease. Follow
these stress-relieving tips to help you go from OMG to Om in minutes.
GET MOVING: Release feel-good chemicals in your body with a
quick walk around the block, or walk up a few flights of stairs.
Even simple stretches like head rolls and shoulder shrugs will
help relax your body.
BREATHE: Deep breathing counters stress by slowing your heart rate
and lowering blood pressure. Sit upright, close your eyes and slowly
inhale through your nose, feeling your breath start in your belly
and work its way to the top of your head. Reverse and exhale
through your mouth.
CRANK UP THE TUNES: Research shows that
listening to soothing music can lower blood
pressure, slow your heart rate, and decrease
anxiety. If listening to chill tunes isn’t your
thing, blow off steam by rocking out to
more upbeat tunes — and sing at the top
of your lungs!
65
Every 65
seconds,
someone in
the United
States will
develop
Alzheimer’s
disease, and
by 2050 it
is estimated
that nearly
14 million
people will
have it.
should MUSCLE MASS
be considered a vital sign?
It’s standard protocol for doctors to
check a patient’s heart rate, blood
pressure, temperature, and weight
at the start of a visit. But is that enough
to give them a true sense of a person’s
overall health? A team of researchers
is now making the case for muscle
mass to be considered a vital sign
for health-care practitioners to check.
After reviewing 140 studies connecting
muscle mass to various health outcomes
and conditions, the researchers say
that people with less muscle have
worsened physical functioning,
poorer quality of life, and an overall
lower survival rate, particularly
when dealing with chronic ailments.
“Muscle mass should be looked at as
a new vital sign,” argues Carla Prado,
an associate professor at the University
of Alberta and principal author of
the paper published in the journal
Annals of Medicine. “If health care
professionals identify and treat low
muscle mass, they can significantly
improve their patients’ health
outcomes. Among their findings,
Prado points to research showing that
breast cancer patients with greater
muscle mass are 60 percent more likely
to beat the deadly disease. Similarly,
stronger patients in a hospital’s
intensive care unit have a higher
survival rate, require less time on a
ventilator, and are more likely to be
discharged sooner. Low muscle mass
is also linked to a greater risk of
complications during and after surgery.
16 WINTER 2019 | AMAZING WELLNESS

CLEANSE
HAPPY
It’s time to rethink your cleanse with Flor•Essence®.
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harsh and leave you chained to the toilet, making for an overall unpleasant experience.
Flor•Essence is different. It is a gentle, daily cleanse that supports your body’s natural
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*THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE.
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what i take | favorite natural products
JACLYN SMITH
The TV icon, designer, and doting grandma
stays strong—and cancer-free—with
exercise and nutrition By Chris Mann
She inspired generations as one
of ABC’s karate-chopping Charlie’s
Angels in the 1970s, introduced
affordable ladies’ fashions in the
1980s, and empowered women as a
breast cancer survivor in the 2000s.
But now, actress and entrepreneur
Jaclyn Smith strikes a healthy
balance in part by chasing after
her cherubic granddaughter.
“That’s the joy. That’s sort of the
departure that keeps me really in
the moment,” Smith, a glowing 73,
says of playing with baby Bea. “And
I have so much fun. I do realize
with two-year-olds you need to
be in good shape—your
knees, your back, everything—because
they’re
everywhere. There’s
something exciting
about it that makes me
say, ‘Hey, I better work
out because I’ve got to
run after her.’ And I do.
So she’s a plus.”
Bea is also the inspiration for
Smith’s Kmart and Sears infant
clothing line, Spencer—designed
by Smith’s daughter, Spencer
Margaret Richmond. And her multigenerational
love extends even to
Smith’s sanctuary: her bedroom.
“I have my mother’s desk up there
and Bea’s picture hanging above
it. It is a place of calm. Everybody
needs their own little place where
people knock before entering. I
think part of wellness is taking a
little time for yourself.”
healthy tip!
“Everybody needs
their own place where
people knock before
entering. I think part of
wellness is taking a little
time for yourself.”
What steps have you taken
to stay cancer-free?
I eat lots of raw fruits and vegetables,
and organic meats. I exercise. They
have said that when you do aerobic
exercise at least three times a week, you cut
down the incidence of breast cancer. Just getting
older with each passing decade, your chances
of getting breast cancer go up. But we know so
much about it today that with early detection
[you can be] cancer-free after treatment. I
traveled for about three years with a foundation
called Strength in Knowing, speaking to women
about the risk factors, and many women are
in denial or they’re not proactive. Or at a
certain point they say, “You don’t need
a mammogram.” Well, that’s silly.
My mother got breast cancer at
90. She was thriving at 90. She
did a lumpectomy. She didn’t
do radiation. She was fine. She
didn’t pass away from cancer. So
I think that women should get
their mammogram. I also believe
in pap smears. Being proactive is key.
And, again, it’s important to balance your
life, and take a lot of the stress away.
What types of workouts help you
keep up with your granddaughter?
I do circuit training with weights, and I do
Pilates. Two years after my breast cancer
diagnosis I went on Arimadex, which caused
some bone loss—so weight-bearing exercise
to build strong bones is very important,
especially as you get older. Pilates really
centers on your core, and a strong core protects
your back. I’ve had a microdiscectomy in my
Chris Mann is a celebrity wellness and fitness writer, natural health brand storyteller, entertainment author and journalist, and digital-content producer (Wellseeing.TV).
back, so I realize the importance of a
strong core. Planks are great core moves, but
they’re boring and tedious, so I incorporate
those in with the Pilates machine in a different
way. I work out with a trainer, and she’s very
creative with how she puts them in. She
incorporates planks so that I might lift one
arm, and then the other arm. My mind is
occupied, and it isn’t like, okay, we’re just in
this one position.
Which supplements and natural beauty
products support your wellness?
Definitely vitamin D. It’s good for the bones. It
prevents cancer and can help with depression.
We think we get enough from being in the
sun, but we’re covering ourselves in sunblock,
so we really don’t get enough vitamin D. I
also take vitamin C. There is controversy over
too much calcium for women. I think it can
affect the heart, but I take no more than 500
mg a day, and I don’t always do that. I think
psyllium husk is good because it gives you
fiber. I do a B complex. Green drinks are full
of vitamins and are a lovely way to go, too. I
try to do a spoonful of apple cider vinegar in
water to control inflammation; it’s supposed
to help with arthritis and acid reflux. Also,
I believe in conditioning your hair and your
body. Coconut oil is amazing. Grapeseed oil
is incredible for the face. Both can be healing.
They’re great on your legs, your feet, your
hands, your hair—everywhere.
PHOTO BY CHARLES BUSH
18 WINTER 2019 | AMAZING WELLNESS

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inside scoop | in-the-know on the latest supplements
SOLUTIONS FOR
A LEAKY GUT
When our gut and digestion are on track, most of us feel good. When
they’re not, a range of gut troubles can make us feel miserable. Here’s how
to treat leaky gut for greater energy and faster healing By Steve Downs, CSCS
ll disease begins in the
“A gut.” So proclaimed the
Greek physician Hippocrates
more than 2,000 years ago. As
a healer who favored science
over superstition, his theories
opened up the concept that
you are what you eat—or,
more precisely, what you
digest. Although the exact
mechanics were unknown to
Hippocrates at the time, his
prognostications have been
proven true today in the
condition known as “leaky
gut syndrome.”
Also known as “gut permeability,”
this malady has been
studied for more than 100
years. But only recently have
the affects of microbial balance
in the gut been realized as
the very foundation of proper
health. Just as probiotics have
been linked to a variety of
disease treatments outside of
digestion—including immunity,
skin and hair health, cognitive
ability, and even muscle mass
and strength—the treatment
of leaky gut can ensure that
you experience greater energy,
faster healing, and improved
performance.
junctions between the cells
that are bound together tightly
to maintain gut integrity and
optimal function. The lining
of your intestinal tract is like a
net with extremely small holes
(junctions). These junctions
control what is passed through
the lining of the intestines and
into your body, and from your
body back into your intestines.
Vitamins, nutrients, water,
antigens, and more travel
back and forth as part of your
digestive process, as your
body breaks down food and
eliminates waste.
However, should these junctions
become compromised and
the “net” of your digestive tract
begin to tear apart, unwanted
toxins, microbes, and undigested
food particles escape into the
body. As a result, pathogenic
did you know...
Foods such as garlic and
onion act as a prebiotic by
promoting the growth
of beneficial bacteria
in the gut.
bacteria can begin to grow and
proliferate in your bloodstream
and in the tissues of your body.
This initially appears in the
form of chronic digestive issues
such as irregularity, gas, upset
stomach, and so forth. But it leads
to hampered immunity and
disorders affecting the sinuses,
joints, adrenals, and skin.
At the same time, while toxins
accumulate in the bloodstream
and tissues throughout the
body, “bad” bacteria also
proliferate in the gut, thereby
pushing out the “good” probiotic
microbia. This, in turn, activates
an increased inflammatory
response that puts greater
strain on the liver to detoxify
the accumulating amount of
toxins in the system. The result
is compromised immunity,
reduced absorption of nutrients
from food, diminished healing,
slower recuperation, increased
fatigue, and greater incidence
of illness and digestive issues.
Experts also warn of IBS,
migraines, muscle pain,
chronic fatigue, arthritic
changes, and even depression
as consequences of untreated
leaky gut. If that weren’t bad
enough, this condition also can
cause malabsorption of vital
nutrients such as vitamin B12,
zinc, and iron.
Scientists and physicians
don’t yet know exactly what
triggers the incidence of
leaky gut syndrome, but they
do recognize that those with
Crohn’s and celiac disease
experience similar digestive
decline, compromised immunity,
increased inflammation, and
greater incidence of illness,
WHAT IS LEAKY GUT?
In essence, this condition is
exactly what it says: Within
the intestines, there are
20 WINTER 2019 | AMAZING WELLNESS

albeit in much greater
proportions. So the takeaway
is that the health of your
digestive system is critical to
the health of your body. But
unlike the genesis of Crohn’s
or celiac disease, leaky gut
syndrome primarily results
from bad food choices.
RECOGNITION
Physicians aren’t quick to
diagnose leaky gut syndrome
as an actual disease, but there
are steps you can take to either
stave off its appearance or
help reduce its manifestation
if you’re already enduring this
malady. First, there are certain
symptoms that are clear signs
to recognize. These include
the following:
Recurring bloating or gas
(not just after eating)
Digestive upset after meals
Constipation
Irregularity
Fatigue and malaise
Chronic joint pain
Frequent colds and
sinus issues
Unexplained weight gain
Frequent headaches
Inflammatory skin disorders
such as persistent rashes
Compromised healing and
slow recovery
Even if you’re plagued by some
of these symptoms, it doesn’t
mean you have advanced leaky
gut syndrome. Many factors
affect immune response and
trigger various health issues.
But the more you experience
these issues, the greater the
chance your gut could be
leaking. No matter what, these
are clear signs that you should
take steps to strengthen your
digestive system and improve
your immunity.
PREVENTION
To prevent leaky gut
syndrome from proliferating
or occurring in the first place,
you must avoid certain
foods and food additives that
cause damage to the tight
junctions of the gut, thereby
causing the disease. Research
has shown that certain foods
and food additives can damage
the cellular structures of
the gut, thereby causing all
variety of diseases. Steer clear
of the following:
SUGARS are not only
addictive; they also
promote damage to the
intestines (and other bodily
tissues). Increased sugar
consumption also causes
chronic inflammation.
PROCESSED FATS, OILS, AND
TRANS-FATS are damaging
to the body in multiple
ways, contributing to
cardiovascular disease,
autoimmune disorders,
and chronic inflammation.
GLUTEN is a major allergen
that also triggers permeability
and leakage in
the intestines.
SODIUM, taken in excess,
loosens intestinal cell
junctions and increases
autoimmune disorders.
did you know...
Curcumin inhibits
the enzymes that compromise
stomach health
and boosts secretion of
stomach mucus, the primary
defense against
stomach acid.
MEAT “GLUE” (aka microbial
transglutaminase) is an
enzyme used to hold
proteins together, such as
in “formed” or packaged
meat. It has been shown t
o damage intestinal cells.
EMULSIFIERS are added to
processed foods for texture
and to extend shelf life, but
they throw off microbial
balance in the gut, triggering
chronic inflammation.
ORGANIC ACIDS such as
acetaldehyde are used
as solvents in foods and
beverages, but they impair
junction barriers needed
to prevent leaky gut.
NANOPARTICLES such as
titanium dioxide are
used in packaged foods
to improve taste, color,
and appearance, but have
been linked to DNA and
cell damage.
PASTEURIZED DAIRY PRODUCTS
contain the protein A1
casein, which may increase
inflammation in the gut.
UNSPROUTED GRAINS contain
“nutrient blockers” such as
phytates and lectins. These
attach to the lining of the
digestive tract and cause
inflammation.
The message here is to eat
natural and raw whole foods
whenever possible, and to
look for these food additives
on packages. Avoiding these
leaky gut triggers will help
your gut stay healthy and
reduce or avoid symptoms.
In addition, chronic stress
is thought to be a cause of
leaky gut syndrome, along
with various depressed immune
system maladies. As you
know, stress also adversely
affects heart health and can
lead to an increase in body
fat due to overstimulation
of catabolic hormones.
TREATMENT
Because of the unique interaction
between the intestinal cells
that produce antibodies and
the various bacteria that reside
there, about 70-80 percent of
the immune system is based
in the gut. Treatment of the
symptoms shown earlier has
a strong base in prebiotic and
probiotic supplementation,
AMAZING WELLNESS | WINTER 2019 21

inside scoop
healthy tip!
Sprouted flax seeds
are loaded with healthy
fiber that can help in
growing good bacteria
in your gut.
use of certain herbs and
amino acids, plus ingestion of
fermented foods. Here are some
of the most effective treatments
for leaky gut syndrome:
PROBIOTICS. To reduce malicious
bacterial overgrowth,
it is imperative you take
probiotics on a daily basis,
especially with large meals.
Some of the best include
Lactobacillus acidophilus,
Lactobacillus rhamnosus,
Lactobacillus plantarum,
Bifidobacterium bifidum,
and Bacillus coagulans. For
best results, take at least
10 billion CFU daily. (Note:
Probiotics in excess of 50
billion CFU may actually
increase digestive upset, so
more is not better.)
PREBIOTICS. Consumption
of prebiotic fibers such
as inulin provides the
“food” that helps probiotic
bacteria proliferate. It also
helps heal leaky gut.
GLUTAMINE. This important
amino acid is crucial for
intestinal cell repair and
protection from chronic
damage. Glutamine is
found in high-protein
meat sources, but the best
source of this amino in
appreciable amounts is via
supplementation. Take 2–5
grams once or twice daily.
DIGESTIVE ENZYMES. As you
age, pancreatic enzymes
needed for digestion decline
precipitously, meaning you
don’t efficiently absorb
nutrition from your food.
This stresses the digestive
system and eventually
causes inflammation
and permeability. Use
of protease, pepsin, and
trypsin (to digest proteins);
lipase (for fats); amylase
(carbs); cellulose (fiber);
and lactase (milk sugar)
will all vastly improve
digestive efficiency.
CURCUMIN. The active
ingredient in turmeric is a
powerful anti-inflammatory
compound that also reduces
oxidative stress in the gut.
LICORICE ROOT. This is an
adaptogenic herb that
helps balance cortisol
levels and improves acid
production in the stomach.
It also supports maintenance
of the lining of both the
duodenum section of the
small intestine and the
mouth. Take 500 mg daily.
QUERCETIN. This plant
polyphenol helps support
creation of tight junction
proteins to promote sealing
of the gut. It also reduces
release of histamine,
which occurs commonly
with food intolerance. It
has been shown to help
heal ulcerative colitis.
Take 500 mg three times
daily with meals.
BONE BROTH. This latest health
trend has a long history
for healing. It provides
collagen, minerals, and
amino acids (proline, glycine,
and glutamine), plus antiinflammatory
compounds
such as glucosamine.
FERMENTED FOODS. Consumption
of apple cider vinegar,
kombucha, kefir, tempeh,
and even sauerkraut provide
a healthy dose of antioxidants
and probiotics in an easily
digestible and typically
alkalizing format. One
serving a day or more of
these fermented foods
helps provide antioxidants,
probiotics, and other
nutrients, while also helping
to provide pH balance
to your system.
SPROUTED SEEDS. Chia,
flax, and hemp seeds that
have been sprouted are
great sources of fiber that
support the growth of
beneficial bacteria.
COCONUT PRODUCTS. Coconut
is especially good for your
gut. It contains mediumchain
fatty acids (aka MCTs)
that are easier to digest than
other fats, which lessens an
inflammatory response.
While your physician may
not be quick to diagnose leaky
gut syndrome by symptoms
you are experiencing, you can
self-diagnose based on symptoms
you’re experiencing and
using the information here.
The more you pay attention
to what your body is telling
you, the better you can react
to its variations and unique
symptoms. And we’re not
talking about prescriptions
or OTC drugs. Follow the
philosophy of Hippocrates
and feed your gut to keep
yourself healthy, strong, and
performing at your best.
good
BUYS
Carlson
L-Glutamine
Zhou Nutrition
MCT Powder with
Prebiotic Fiber
New Chapter
Probiotic
All-Flora
Vital Proteins
Bone Broth
Collagen Beef
Steven Downs, CSCS, MS, is a Certified Strength & Conditioning Specialist with extensive experience in sports nutrition and supplementation. He is a former competitive natural bodybuilder and powerlifter who is actively
involved with nutritional research and product development, including probiotics.
22 WINTER 2019 | AMAZING WELLNESS

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emedy 411 | natural solutions for common conditions
Encourage kids
to wash their
hands—a lot.
It sounds
simple, but
soap and
water is the
best defense
against
viruses.
PREVENTING YOUR
CHILD’S COLD & FLU
Teach your child these healthy habits to help prevent illness
and infections By Maureen Farrar
Kids are generous with their
germs. In fact, sometimes
kids can seem like walking petri
dishes. They come in contact
with lots of germy things every
day, which is one reason they
get sick often. The average
preschool-age child has at
least six colds a year, babies
and toddlers have 8–10 colds
a year before the age of 2, and
preschool-age kids get about nine
colds a year. Research suggests
that children with older siblings
and those who attend day
care have more colds.
THE COMMON COLD
Most colds are caused by viruses.
More than 200 types of viruses
can cause colds or upper
respiratory tract infections.
The symptoms vary from child
to child and illness to illness,
but generally, you may see
some combination of stuffy
or runny noses, sneezing,
cough, sore throat, achy ears,
headache, red eyes, and
occasionally fever. Symptoms
usually last anywhere from a
few days to a week or more.
HEALTHY HABITS
FOR KIDS
There is no cure for the common
cold, but can you prevent — or
at least reduce the frequency
of—colds in kids? Not entirely,
but these simple tips can keep
the cooties away:
1. Wash hands regularly.
It takes just 20 seconds of handwashing
with warm, soapy water
to get rid of germs. Because kids
may not know how long that is,
have them sing “Happy Birthday”
twice while washing.
2. Boost Immunity.
Making sure they are eating
well, staying active, and getting
enough sleep will give kids an
immunity boost. Foods such as
blueberries, tomatoes, sweet
potatoes, and spinach have
immune-boosting power. If
your kids won’t touch fruits or
veggies, supplementing with a
multivitamin can help.
3. Cover that cough.
Cold and flu viruses can become
Maureen Farrar is the editor-in-chief of Amazing Wellness magazine.
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airborne when someone
sneezes or coughs. Teach your
child to cover a sneeze or a
cough with a tissue or with the
inside of her elbow. Covering
sneezes with hands can
actually spread the virus.
4. Keep hands off eyes.
If your child touches something
that someone with a cold has
touched and then touches his
eyes or mouth, the cold virus
can enter his body. Other
infections such as conjunctivitis
can also be transmitted
through touching the eyes.
24 WINTER 2019 | AMAZING WELLNESS

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need to know | preventive nutrition & supplements
10 TIPS
FOR A HEART-
HEALTHY DIET
Whether you have years of unhealthy
eating under your belt, or simply want
to fine-tune your diet, here are
10 heart-healthy diet tips By Lisa Turner
In spite of all the advances in the fight against heart disease,
it is still the leading cause of death for both women and men in
the U.S. But studies show that adding certain nutrients to your
diet can slash your risk. Protect your ticker with these easy ways
to make your diet heart-healthier.
1. SWITCH YOUR SPREAD
Instead of butter or cream
cheese, smear bagels and toast
with nut butters: they’re rich
in monounsaturated fats,
which regulate cholesterol
levels, lower blood pressure,
and protect the heart. While
the link between butter, other
saturated fats, and heart disease
is complicated, most studies
show that replacing saturated
fats with vegetable oils protects
the heart. Definitely skip the
margarine, as it’s high in trans
fats that dramatically increase
the risk of heart disease, even
in very small amounts. If you
don’t eat nuts, spread bread
with healthy fats: try mashed
avocado, olive oil mixed
with garlic and hummus,
or sunflower butter, honey,
and cinnamon.
2. MAKE YOUR
OWN “SALT”
Lowering sodium intake can
reduce cardiovascular risk by
as much as 24 percent. Start
by steering clear of processed
foods like chips, crackers,
luncheon meats, and
fast foods. Even
pasta sauce, salad
dressings, canned
soups, and condiments
can have
as much as 1,000
mg of sodium per
serving, nearly half
the daily recommendation.
To add flavor sans sodium, make
savory blends of pungent herbs.
Try garlic powder, white pepper,
ground ginger, and curry; studies
show they can reduce inflammation,
protect the arteries,
and may lower cholesterol.
3. ADD BEANS
TO EVERYTHING
Beans are loaded with fiber—a
cup of navy beans contains 18
grams, about half the recommended
daily intake—and can
reduce levels of harmful LDL
cholesterol, improve glucose
healthy tip!
Adding meat-free meals
into your diet can lower
your risk of heart
disease.
metabolism,
normalize
blood pressure,
and protect
against inflammation.
In one study,
people who ate beans four
or more times a week had a
22 percent lower risk of heart
disease. Other high-fiber
options: raspberries, pears,
barley, sweet potatoes, oat
bran, and whole-wheat pasta.
4. MAKE MONDAYS
MEAT-FREE
Studies show that vegans and
vegetarians have lower risks for
heart disease and cardiovascular
mortality. Instead of meat,
focus on plant-based protein
such as beans, lentils, nuts,
seeds, and soy. Swap crumbled
tempeh for beef in pasta sauce,
make burgers from black beans
and ground chia seeds, use
lentils in sloppy joes, and toss
edamame and walnuts into salads.
If you do eat meat, stick to lean
versions, such as poultry, fish,
and lean cuts of red meat, and
limit serving size to 5 oz. a few
times a week.
5. HAVE A DAILY SALAD
And super-size it. Vegetableheavy
salads are packed with
fiber, antioxidants, and heartprotective
nutrients, and can
protect you from cardiovascular
and other diseases. Have a big
salad for one meal a day, with
a variety of nutrient-dense
selections: try kale, arugula,
26 WINTER 2019 | AMAZING WELLNESS

shaved Brussels sprouts, carrots,
broccoli, beets, cabbage, and
cooked sweet potato cubes.
Add chickpeas, avocado, cooked
quinoa, and nuts, and toss it
with extra-virgin olive oil. In
one study, olive oil reduced
the risk of death from all
causes by 26 percent.
6. UPGRADE
YOUR PASTA
Start with whole-wheat
noodles—they’ve been shown
to protect the heart—or use
spiralized sweet potatoes or
rutabagas instead of spaghetti,
for a high-fiber, antioxidantrich
base. Make your own
sauce with low-sodium canned
tomatoes, because they’re an
excellent source of lycopene and
other compounds that lower
cholesterol and triglycerides,
reduce inflammation, and
protect the arteries. Lace it
with olive oil, and go heavy
on the garlic and onions. Studies
show that both can lower blood
pressure, prevent inflammation,
reduce cholesterol, and slow
the buildup of plaque in
your arteries.
7. SAY GOODBYE
TO SUGAR
Research confirms that eating
sugar adversely affects cholesterol
and triglycerides, and increases
heart disease risk. In one
study, a sugary diet led to a 38
percent higher risk of dying
from cardiovascular disease,
and the risk more than doubled
for people who got 21 percent
or more of their calories from
sugar. Purge your pantry of
sugary snacks, and stock up on
high-fiber, antioxidant-rich
fruit, especially berries, which
are high in antioxidants that
keep blood vessels healthy,
decrease inflammation, lower
blood pressure, and balance
cholesterol. Or go for extra-dark
chocolate; it’s low in sugar
and rich in magnesium, which
lowers blood pressure, reduces
inflammation, and protects
against blood clots.
8. GET CULTURED
Beneficial bacteria in the gut
are key to heart health, and
studies show an imbalance
is linked with cardiovascular
disease and other risk factors
like obesity and diabetes.
Probiotics can lower cholesterol,
reduce blood pressure,
prevent inflammation and
protect against arterial
disease. Best sources include
low-fat yogurt, kimchi,
sauerkraut, tempeh, and
miso. Try stirring miso
into cooked soups, making
kefir and berry smoothies
for breakfast, or adding a
few tablespoons of kimchi
to cooked whole grains.
9. RETHINK YOUR DRINK
Skip sugary beverages and
focus on heart-healthy drinks.
Red wine is loaded with
resveratrol, a powerful
antioxidant that protects the
heart; if you don’t drink, red
grape juice has the same effect.
Both green and black tea lower
blood pressure, improve cholesterol,
protect blood vessels,
and lower inflammation. Other
teas, such as chamomile, rooibos,
and hibiscus, appear to have
similar effects. Or lace sparkling
water with grapefruit juice or
unsweetened cranberry juice
to improve blood flow, protect
arteries, improve cholesterol,
and lower inflammation.
Five Supplements
for Heart Health
MAGNESIUM helps dilate arteries,
lowering blood pressure and improving
blood flow. Studies show that it’s linked
with a lower risk of hypertension, stroke,
and cardiovascular disease.
COENZYME Q10 helps cells produce energy—important
for proper functioning of
the heart. Studies show CoQ10 reduces
oxidative stress, protects the arteries, and
reduces heart disease risk. Because statins
deplete CoQ10, it’s especially important if
you’re taking cholesterol-lowering drugs.
CURCUMIN, a compound found in turmeric,
is a powerful anti-inflammatory that
improves the lining of blood vessels,
regulating blood pressure and protecting
against blood clots. Studies show it
can reduce the risk of heart attack
by as much as 65 percent. Look for
supplements formulated with piperine, a
compound in black pepper that dramatically
increases absorption.
L-CARNITINE, an amino acid naturally
found in foods, helps lower blood
pressure and protect against
inflammation. Studies show that it can
improve coronary heart disease and
lower the rate of heart failure and death.
BERGAMOT, a fragrant citrus fruit, is rich
in polyphenol antioxidants and can
protect against metabolic syndrome,
a collection of symptoms that increases
the risk of cardiovascular disease.
Studies show that it improves cholesterol
and triglyceride levels, lowers blood
sugar, and protects the heart.
10. GET HOOKED
ON FISH
It’s a good catch: fish is high in
lean protein, vitamin D, and
other heart-healthy nutrients.
Salmon, sardines, tuna, herring,
and mackerel are best for heart
health because they’re rich in
omega-3 fats, which lower blood
pressure, reduce inflammation,
Solgar
Magnesium
Citrate
Life
Extension
Super
Ubiquinol
CoQ10
100 mg
Doctor’s
Best High
Absorption
Curcumin
from Turmeric
Root
Natrol
L-Carnitine
500 mg
Reserveage
Nutrition
Bergamot
Cholesterol
Support
with Resveratrol
protect against blood clots,
balance cholesterol, and reduce
mortality from all causes by as
much as 12 percent. Easy ways
to eat more: crumble cooked
salmon over salads, make burgers
from cod, or broil sardines with
garlic, lemon juice, and rosemary,
and toss with whole-grain pasta
and olives.
Lisa Turner is a certified food psychology coach, nutritional healer, intuitive eating consultant, author, and creator of the Inspired Easts iPhone app. Visit her at inspiredeating.com
AMAZING WELLNESS | WINTER 2019 27

health q & a | your health questions answered
By Jonny Bowden, PhD, CNS
FROM VEGAN TO KETO:
MYTHS ABOUT NUTRITION
Q:
I want to eat healthy. How do I sort out the marketing hype from
the science in the diet wars? — Kurt, Seattle
The original title of
A: this article was going
to be “The Trouble with
Vegans.” It was provocative
and catchy, which certainly
would have prompted a lot
of people to read it.
But the “trouble” with vegans
isn’t confined to vegans. It’s really
the trouble with nutritional
politics, which have become
as partisan and divided as
Congress. Facts matter little,
allegiance to your nutritional
orthodoxy take precedence over
science, and if you’re on the
wrong “side” of things, you’re
not only stupid and uneducated,
you’re also morally bereft.
So this article is really about
the marketing claims made for
popular diets, misconceptions
about things like “vegan” and
“keto,” nutritional politics, and
“know-nothing” science. I’ve
been accused many times of
being antivegan; what I
really am is antimisinformation.
Let’s see if
we can sort out
some of the
myths, truths,
and misconceptions
in the diet
marketing wars,
and come up with some
basic, non-partisan facts we
can all agree on.
THE VEGAN MYTH
A vegan diet is defined by what’s
not in it. As long as you don’t
eat foods that once had a face,
you can be a vegan. Vegans make
all kinds of recommendations
for foods you should eat, but
the fact is, you can eat a 100
percent junk-food diet and still
be a vegan as long as it meets
the single requirement: no
animal products.
So let’s bust myth number
one: A vegan diet is not by
definition healthy—it’s just a
diet without animal products.
Personal story: I’m a fan
of the pizza pie. It’s my one
non-low-carb food vice. Recently
I grabbed a slice of what looked
like a gloriously cheesy pizza
from the self-serve section at
healthy tip!
If you choose your
diet from what can be
hunted, fished, plucked,
or gathered, it won’t
matter much which
diet you’re on.
Whole Foods, and when I took
a bite of it I thought I had been
poisoned. Every molecule of my
health-aware consciousness
said, “Bad. Food. Abort. Mission.”
I took it back to the counter,
only to find that it was the
“vegan pizza.” I asked for the
ingredients, and what I saw
confirmed my worst suspicions.
This was a chemical stew of
unpronounceable ingredients,
fake flavors and texturizers,
chemical stabilizers, extracted
soy proteins, and a baker’s
dozen of things no selfrespecting
health fanatic
would go near. I did a similar
inspection of the ingredients
list for vegan donuts, vegan
“chicken,” and vegan “turkey.”
All I can say is—if you do
eat this stuff, don’t read the
ingredients list or you’re likely
to experience a serious amount
of cognitive dissonance.
But let’s say you do veganism
as it was intended to be done,
with an all-whole-foods,
plant-based diet rich in nuts,
berries, and vegetables. You’re
not out of the woods yet,
because you have to make
sure your diet is healthy.
You can’t get everything
you need from a vegan diet.
Those who say you can are
not informed by science, they’re
just sticking to the party line.
Despite claims to the contrary,
there’s no B12 in plant foods.
There are what’s called B12
analogues in plants—molecules
that look suspiciously like B12
28 WINTER 2019 | AMAZING WELLNESS

ut behave differently in the
body. Vegans are very likely
to be underconsuming iron,
selenium, zinc, and omega-3
fatty acids. Vegans will argue,
“but there’s iron in spinach!”
and they’re right—but it’s not
the same iron that’s found in
beef. Beef has heme iron—the
most absorbable and usable
form of iron. Spinach does not.
Then there’s the omega-3
issue. Yes, there are omega-3s
in plant foods, but the omega-3
in plants (alpha-linolenic
acid, or ALA) is not identical
to the omega-3s found in fish
and grass-fed beef. The two
that come from fish—EPA and
DHA—have been the most
extensively researched, and
are the ones that are ready to
do their magic in your system.
On the other hand, ALA has to
be converted to EPA and DHA,
which the body can do, but
doesn’t do very well.
So vegan omega-3 and animal
(fish) omega-3 are not the
same thing. If you’re a vegan
and relying solely on flax, chia,
and hemp for your omega-3s,
that’s fine. But be sure to
double (or triple) your dosage,
since only about 10 percent
at best is going to wind up as
DHA and EPA.
THE KETO CONUNDRUM
Keto diets come with their own
set of myths, starting with this
one: You can get everything
you need on a keto diet.
You can’t—at least if you
believe that fiber is important,
and not all keto advocates do.
I think the enormous amount
of emerging research being
conducted on the health of the
microbiome (the ecosystem
of bugs and other microbes
that live in our gut) shows
overwhelmingly that fiber is
one of the most important
(and neglected) parts of our
diet. And it’s a myth that you
need to eat grains to get it. There
is fiber in fruits and vegetables,
including some that you wouldn’t
think of as fiber heavyweights
(like avocado!). Most people just
don’t get enough. That’s why I
recommend fiber supplements
for everyone (but especially
those on keto).
The other myth about keto
is that it works for everyone.
It doesn’t. Genetics may offer
a clue as to why that’s so, but
that it’s so is indisputable. The
Paleo-friendly nutritionist
Esther Blum, MS, RD, author
of Why Cavewomen Don’t Get Fat,
has told me numerous times
that her female clients just don’t
do all that well with keto. One
reason might be a variation of a
gene called ApoE2. People with
a certain variant of that gene
thrive on fat—they have the
enzymatic machinery to break
it down, and their metabolic
pathways are primed to extract
every nutrient. Others have a
variant of the gene that produces
the opposite effect, and these
people feel dreadful on a high-fat
diet. Once again, it’s confirmation
of my basic thesis in nutrition:
everybody’s different.
Another myth is that vegan
and keto are polar opposites.
They’re actually not. You get
most of your calories from
plant-based fats like coconut
oil, extra-virgin olive oil, and
Malaysian palm oil; you get your
protein from vegan sources; and
you eat a ton of vegetables.
STILL CONFUSED?
Diet programs in the age of
the internet are a black hole
of promises and marketing
claims, with only the most casual
relationship with the science on
which they claim to be based.
And one of my missions in life
is to dumb it down and leave
people with some basic nuggets
that can help them navigate the
diet wars and sort out marketing
hype from actual science.
grain, and basically live
horrendous lives and produce
disgusting food. If that were
the only kind of meat available
to me, I’d become a vegan
myself. But it’s not.
If you look for it, you can
find 100 percent grass-fed
beef, pastured pork, and truly
free-range (not fake free-range)
chicken and eggs. Those are
very far from the “meat
products” that vegans correctly
Keto, vegan, South Beach, Atkins, raw food,
Paleo, Primal, or low-fat—what matters
most is that you eat real food, and you eat
it in its natural, unprocessed state.
Here’s the one nugget that
I’d like you to take away from
this article. It’s advice that’s
“diet-agnostic,” the ultimate
nonpartisan principle that
will actually work for everyone.
(I know I implied that there’s
no one program that works
for everyone—this is the
exception, and you’ll see why
in a moment.)
EAT WHOLE FOODS
Imagine that you were naked
on the African Serengeti with
a sharp stick for a weapon.
What could you hunt, fish,
gather, or pluck? Those are
the food groups.
Vegans do have one thing
right: the meat we get in
this country is a toxic waste
dump of hormones, antibiotics,
steroids, and bad fat. It’s
known as “factory-farmed
meat,” and it comes not from
real farms but from huge
behemoth factory-type
operations where cows are
confined, fed acid-producing
demonize. Those foods are
health foods, and they’re very
close to what you’d eat if you
hunted down game every
day like your Paleo ancestors.
In fact, if you choose your diet
from foods that could be hunted,
fished, plucked, or gathered,
it won’t matter as much what
diet you’re on. It won’t matter
as much what proportions
of fat, carb, and protein you
consume, nor how many calories.
In terms of health, those are
the four basic food groups that
fed the human genus since
our homo-sapiens predecessors
first roamed the earth 2.4
million years ago. Those are
our “factory-specified” fuels.
Keto, vegan, South Beach,
Atkins, raw food, Paleo, Primal
or low-fat—what matters
most is that you eat real food,
and you eat it in its natural and
unprocessed state.
Start with that premise
and you’ll do just fine, no
matter what dietary program
you decide to follow.
Jonny Bowden, PhD, CNS, is a board-certified nutritionist and the best-selling author of 14 books. His latest is Smart Fat: Eat More Fat, Lose More Weight, Get Healthy Now (written with Steven Masley,
MD). Visit him at jonnybowden.com. Have a question for Jonny? Send it to amazingwellnessmag@gmail.com. Write “Health Q&A” in the subject line.
AMAZING WELLNESS | WINTER 2019 29

herbal healing | get better with botanicals
NATURAL WAYS TO
LOWER BLOOD PRESSURE
Many adults deal with high
blood pressure. Experts
recommend treating it
with lifestyle changes and
medications, but natural
remedies may be just as
effective By Karta Purkh Singh Khalsa
These days, most of us might
feel like we’re about to
burst something, but for one
third of American adults, that
possibility is all too real. Those
unlucky souls are living with a
ticking time bomb.
When your heart pumps,
each life-giving squeeze sends
blood coursing through your
arteries, which pipe that blood
to every corner of your body.
The force of blood pushing
against those arterial walls is,
simply put, your blood pressure.
Normal pressure is less than
120/80, but if it climbs above
150/90 (stage 2 hypertension),
you’re about to blow.
About 75 million people in
the United States age 20 and
older—an astounding one in
three adults—have high blood
pressure. Upwards of 90 percent
of those with chronic high
blood pressure have no obvious
damage or disease, so perhaps
30 percent are unaware of their
condition, prompting its “silent
killer” moniker. Over time, high
blood pressure is likely to damage
every one of your organs.
Without a doubt, it’s
important to decisively
normalize your blood pressure,
but rarely would it ever
need to be lowered instantly,
so you have some time to bring
it down. Just don’t ignore it.
HAWTHORN
Hawthorn (Crataegus oxyacantha),
a member of the rose family,
is the European jack-of-all-trades
herb for safe and effective
treatment of heart and circulatory
disorders. According to a 2016
paper, hawthorn is well-known
healthy tip!
Hawthorn is considered
a calming herb to the
nervous system, a bonus
considering that stress
often accompanies
cardiovascular
problems.
for its use in the
treatment of various
heart problems, particularly
heart failure, angina pectoris,
hypertension, myocardial
insufficiency, mild alterations
of cardiac rhythm, and atherosclerosis.
This herb also exerts
several other pharmacological
activities, such as hypotensive,
antihyperlipidemic, antihyperglycemic,
anxiolytic and
immunomodulatory. The bush
contains potent bioflavonoid-like
complexes responsible for its
actions. Traditionally, the berries
30 WINTER 2019 | AMAZING WELLNESS

were used, but scientists have
found active ingredients in
other parts of the plant. Several
studies have shown that
hawthorn extract lowers blood
pressure. A recent British study
successfully used hawthorn to
lower blood pressure in diabetics.
A monograph published in
Alternative Medicine Review
confirms that hawthorn works
through diverse mechanisms
by dilating coronary vessels,
regulating heart rhythm, and
exerting a mild diuretic activity.
Dosage: A common dose is
80–300 mg of standardized
extracts with total bioflavonoid
content (often 2.2 percent)
or oligomeric procyanidins
(usually 18.75 percent), two to
three times per day. You may
also use a tincture of 4–5 ml
three times daily, or at least
4–5 grams per day in capsules.
Allow at least for two to four
weeks for the herb to take
effect. It’s long-term therapy,
so the effectiveness of hawthorn
may still be increasing even
after one to two months.
ARJUNA BARK
Though it is rather new to
us in North America, Arjuna
bark (Terminalia arjuna) is a
famous Ayurvedic medicine.
Its thick, red bark is the most
widely used cardiac herbal
medicine. Modern clinicians
here are using arjuna for
coronary artery disease,
heart failure, high cholesterol,
and high blood pressure.
A 2017 study in The Journal
of Ethnoppharmacology
confirms that many studies
have validated its anti-ischemic,
antihypertensive, antihypertrophic,
and antioxidant effects,
and that it was successful
Aged garlic extract has the
ability to reverse early heart
disease by stripping plaque
buildup from artery walls.
in preventing pulmonary
hypertension.
Several studies over the
last few years have shown that
arjuna reduces total cholesterol
and increases HDL. One study
showed that this herb was
as effective an antioxidant as
vitamin E, and that it reduced
cholesterol in human subjects
quite substantially. Considering
its benefit for cholesterol, it is
not surprising that it lowers
blood pressure.
Dosage: Use 1–3 grams of
dried arjuna bark per day, in
capsules. Higher doses may
work faster. You can use up to
30 grams, dry herb weight,
of this very safe herb as tea.
Simmer the chopped bark.
AGED GARLIC EXTRACT
Maybe high blood pressure can
be reversed with spaghetti sauce.
According to recent research,
garlic seems to reduce blood
pressure by about 5–10 percent.
Pretty small potatoes, but every
bit helps in offsetting the total
chronic damage from hypertension.
Garlic, in the hands of
clinical herbalists using higher
doses, usually produces greater
declines, however.
One study
looked at 47
subjects with
mild hypertension.
For
12 weeks, the
patients received
a daily dose
of 600 mg of
garlic powder,
Himalaya
Arjuna
standardized to 1.3 percent
alliin, which reduced systolic
blood pressure by 6 percent and
diastolic pressure by 9 percent.
Another study found garlic to
be effective for blood pressure
in men with mild and moderate
arterial hypertension. Numerous
other experiments showed about
the same results.
Dosage: Garlic powder extract
standardized to contain 1.3
percent alliin is typically given
in a dosage of 900 mg daily.
Still, garlic is a food. Larger
doses should not hurt, and you
almost certainly will have better
results if you include more in
your diet or use a higher dose
as a supplement.
A 2016 paper in Phytomedicine
looked at hawthorn, arjuna
and garlic and mentioned that
these remedies have been used
in the treatment of heart disease
for hundreds of years, and that
current research methods show
us they can be utilized effectively
in the treatment of cardiovascular
diseases including ischemic
heart disease, congestive
heart failure, arrhythmias
and hypertension.
Flora
Cardio Essence
good
BUYS
Wakunaga
Kyolic
Blood Pressure
Health
GREEN TEA
Green tea is a panacea for the
cardiovascular system. Look for
it to reduce total cholesterol,
LDL, and triglycerides, and
to improve the ratio of LDL
cholesterol to HDL cholesterol.
People who drink more of the
beverage have lower blood
pressure, and research also
confirms this action. EGCG,
a main active ingredient,
reduces blood clotting about
as much as aspirin or Ginkgo
biloba extract, reducing the
chance of stroke. A scientific
review found that green tea
likely reduces heart attack
and stroke.
Dosage: Most of the research
supports a dose of about
three cups per day (providing
240–320 mg of polyphenols).
Standardized extracts of
poly-phenols, particularly
EGCG, are available.
The world out there might
be a pressure cooker, but that’s
no reason your cardiovascular
system needs to be one. Take a
breather, put a cup of hawthorn
berry tea on the stove, and
depressurize. Ahhh.
Yogi
Green Tea
Super Antioxidant
Karta Purkh Singh Khalsa, DN-C, RH, specializes in Ayurveda and herbalism, and has more than 40 years of experience in holistic medicine. His website is kpkhalsa.com.
AMAZING WELLNESS | WINTER 2019 31

Blueberry Matcha Muffins
Makes: 6 muffins
• 1 cup unbleached all-purpose flour
• 1 tbsp plnt® brand Organic Matcha Green Tea Powder
• 1.5 tsp baking powder
• ¼ cup unsweetened applesauce*
• ½ dropper plnt® brand Liquid Stevia (about 30 drops)*
• 1/2 cup almond milk
• 1/2 cup fresh blueberries
Preheat the oven to 350° F. In a small bowl, whisk together the dry
ingredients (flour, Organic Matcha Green Tea Powder, baking powder). In
a second bowl, whisk together the wet ingredients (applesauce, stevia,
almond milk). Slowly stir the wet ingredients into the dry ingredients, until
just incorporated and no lumps remain. Do not overmix! Lightly fold in the
blueberries.
Spray a cupcake baking tray with nonstick spray. Pour the batter into 6
different cupcake wells. Bake for 15-17 minutes, or until a toothpick comes
out clean.
Let sit for 5-10 minutes, then enjoy!
*Instead of applesauce and stevia, 1/4 cup plnt® brand Honey can be used.
Nutritional info for 1 muffin: 82 calories; 0g fat, 19g carbs (1g fiber, 3g
sugar), 2g protein, 0mg cholesterol, 20mg sodium, 25mg potassium
Coconut Matcha Fudge
Makes: 30 Fudge Cups
Coconut Layer:
• 1/2 cup unsweetened coconut shreds
• 1/4 cup plnt® brand Coconut Oil, melted
• 1 tbsp maple syrup (or plnt® brand honey)
Matcha Layer:
• 1/2 cup cashew butter
• 2 tbsp plnt® brand Coconut Oil, melted
• 1 tbsp plnt® brand Organic Matcha Green Tea Powder
• 1/4 cup maple syrup (or plnt® brand honey)
In a small bowl, make the coconut layer by mixing the coconut shreds,
coconut oil, and maple syrup. Once evenly mixed, place a heaping
teaspoon into each well of a silicon baking mold, pressing firmly down
to form the base. Place the mold in the fridge to set while you make the
matcha layer.
In a bowl, mix the cashew butter, coconut oil, plnt® brand Organic Matcha
green tea powder, and maple syrup. Once evenly mixed and no lumps
remain, remove the silicon mold from the fridge and fill the remaining tops
of each well with the matcha mixture. Place in the fridge for 30 minutes, or
until firm. Once the fudge is firm and re-solidified, enjoy! Keep extras in the
refrigerator until consumption.
Nutrition info for 1 fudge cup; 6g fat, 4g carbs (1g fiber, 2g sugar), 1g
protein, 0mg cholesterol, 15mg sodium, 50mg potassium

Say Hello to
Organic Matcha Green Tea Powder
Harness the power of this Japanese classic for natural
energy and endurance, plus antioxidant and stress support.
Colorful Recipes
Non-GMO, vegan, and incredibly versatile Organic Matcha Green Tea
Powder might just be your new favorite ingredient.
Visit www.vitaminshoppe.com/plnt to learn more.
Cilantro Matcha Cashew Spread
Makes: 1 cup of spread
• 1 cup cashews, soaked overnight and drained
• 1/2 bunch of cilantro (1/3 cup, packed)
• 1.5 tbsp plnt® brand Chia Seeds
• 1.5 tsp plnt® brand Organic Matcha Green Tea Powder
• 1 tsp garlic powder
• 1 tbsp plnt® brand Apple Cider Vinegar (or fresh lime juice)
• 1/2 cup water
Toss the ingredients into a food processor. If your cashews have not been
soaked, you can boil them for 25 minutes to soften. Blend on high speed
until thick and creamy. Scrape down the sides of the food processor often
to ensure that all ingredients are evenly blended. Enjoy!
It is highly recommended to spread this on toast with cucumber slices and
fresh sun-dried tomatoes.
Nutrition info for 2 tbsp spread: 97 calories; 8g fat, 5g carbs (1g fiber, 0g
sugar), 4g protein, 0mg cholesterol, 20mg sodium, 10mg potassium
Nutrition info for 2 tbsp spread on toast with cucumber slices and
sundried tomatoes: 275 calories; 12g fat, 36g carbs (7g fiber, 7g sugar),
10g protein, 0mg cholesterol, 530mg sodium, 140mg potassium
Matcha Granola Parfait Cups
Makes: 10 granola cups*
• 1 cup rolled oats
• 1 TBSP plnt® brand Coconut Oil
• 1.5 tsp plnt® brand Organic Matcha Green Tea Powder
• 1/4 cup maple syrup (or plnt® brand Honey)
Preheat the oven to 350° F. In a small bowl, mix together the oats, Coconut
Oil, Organic Matcha Green Tea Powder, and maple syrup. Once evenly
mixed, spray a mini cupcake tray with nonstick spray. Distribute the oat
mixture amongst 10 cupcake wells, pressing down firmly on the edges and
creating a small cavity in the center. Bake for 18-20 minutes, until lightly
browned. Remove from the oven and let cool for 5 minutes.
Remove the cooled granola cups from the cupcake tray. Fill with your
favorite dairy-free yogurt and top with dried fruit and nuts. Enjoy!
*Instead of making 10 mini granola cups, a full-size cupcake tray can be
used to make 5 larger granola cups. Bake for 25-27 minutes if making fullsize
cups.
Nutritional info for 2 mini granola parfait cups (or 1 full-size cup) with
toppings: 172 calories; 7g fat, 25g carbs (3g fiber, 13g sugar), 3g protein,
0mg cholesterol, 10mg sodium, 115mg potassium
Get it today, only at a
store near you or at vitaminshoppe.com

THE DIET
SHOWDOWN
THERE’S NO PERFECT DIET FOR EVERYONE.
SO BEFORE YOU PICK A PLAN, BE SURE TO DO YOUR RESEARCH
ON WHAT IT CAN AND CAN’T DO FOR YOUR HEALTH.
Matthew Kadey, MS, RD
Gluten-Free. Paleo. Weight Watchers. Whole30. Ketogenic.
DASH. The list of diets, and their various rules and
restrictions, is endless. One person swears by fasting.
Another finds success slashing carbs. Others fill up their dinner
plates with only plants. Regardless of the dieting method, of
the millions of Americans who embark on an eating plan each
year, many do so to lose weight. Other health measures such as
improved energy levels and mental clarity are also motivating
factors. Since no time is more popular for going on a diet than
the New Year, here’s how some of today’s most buzzy diets stack
up, plus how to tell if any are right for you.
34 WINTER 2019 | AMAZING WELLNESS

PALEO
Nuts and Bolts: When it comes
to #trendingdiets, this is a
big one. People who fuel their
bodies on this ancestral diet
eschew agricultural-era foods
such as grains, legumes,
and dairy. Instead, they focus
their eating efforts on items
such as meat, fish, eggs, fruits,
nuts, seeds, and veggies that
were available to our huntergather
ancestors. The diet
also deters you from drinking
alcohol. Fat loss, more energy,
clearer skin, less bloating,
fewer sugar cravings, and a
drop in disease-provoking
inflammation are among the
advertised benefits of eating
the caveman way.
Pros: If anything, the Paleo
diet is great at weeding out
processed foods from your
diet, because so many of
those contain refined grains
or added sugars—two big
Paleo no-nos. So it’s bound
to increase your protein
intake, which can help silence
hunger to squash overeating
and build metabolism-boosting
lean body mass. It’s also not
necessarily a low-carb diet,
so you can sidestep the fatigue,
headaches, and other side
effects of carb-stingy eating
plans. Some studies show that
a Paleolithic-type diet can
improve blood sugar control
and blood lipid numbers,
which may confer protection
against maladies such as
diabetes and heart disease.
Cons: Eliminating dairy, grains,
and legumes can leave you
short-changed on certain
vitamins, minerals, and
antioxidants, so you’ll need
to make sure they are coming
from Paleo-approved sources.
Paleo demonizes whole grains,
even though research links
them to better health outcomes
and trimmer waistlines. Some
use the Paleo philosophy as an
excuse to eat too much meat
and too few plant-based foods.
If you follow recommendations
from the throwback diet to eat
grass-fed meats, wild seafood,
and organic veggies, the diet
will require a much bigger
food budget. And anytime food
groups are eliminated, eating
during social occasions can
be problematic.
Make it Better: Don’t just put
slabs of meat on your plate.
Take Paleo as an opportunity
to experiment with a variety
of new allowed foods from
different food groups. Arctic
char and celery root, anyone?
Search online or invest in
some Paleo cookbooks for
recipe inspiration so your
meals stay more exciting
than chicken breast with
steamed broccoli. It can
be helpful to speak with a
dietitian to make sure you’re
getting your daily quota of
calcium, vitamin D, and other
essential nutrients. If you
work out regularly, be sure
to eat plenty of fruits and
starchy veggies such as
potatoes so you get enough
carbs to power your stride.
If you prefer to baby-step
your way into Paleo, you can
try slashing dairy from your
diet the first week, bidding
adieu to refined grains during
week two, then skipping all
grains the next week, and so
on until you’re following a
hardened Paleo diet.
KETOGENIC
Nuts and Bolts: The ketogenic
or “keto” diet is all about one
thing: fat. Keto dieters obtain
70–80 percent of their calories
from this macro while eating
very few carbohydrates
(generally fewer than 50 grams
a day, or no more than 5 percent
of total calories) and only
moderate amounts of protein
(no more than 15–20 percent
of total calories). Why the fat
payload? Proponents say the
carbohydrate and protein
restriction will move your
body into ketosis, prompting
it to access ketones generated
from stored fat as its primary
fuel source instead of carbs,
leading to a trimmer waistline,
fewer energy crashes, and
better protection against
certain maladies, including
diabetes. So you can go ahead
and splurge on cheese, avocados,
coconut oil, egg yolks,
fatty nuts like cashews, olive
oil, and fat-dense meats such
as sardines and bacon with
the goal of becoming a better
butter burner.
Pros: Sugar is the diet’s enemy,
so it can be the catalyst some
people need to break their
relationship with the sweet
stuff. And going low-carb
could also help you eat less
overall, because fat is generally
more satiating, which can be
one mechanism behind the
diet’s war on body fat. Ketone
bodies themselves may have a
direct hunger-reducing effect.
Some beneficial metabolic
changes that come with the
ketogenic diet, at least in the
short term, can include less
insulin resistance and lower
blood triglyceride numbers.
Cons: Keto diets can definitely
help people shed those
stubborn pounds in the short
term, but long-term results
in terms of fat loss and overall
health have still not been
proven. (Most studies on
high-fat eating have been
performed on rodents.) The
fat-first diet is pretty restricting,
so you won’t be nibbling too
much on some of the most
nutrient-dense foods in the
supermarket, including beans,
berries, whole grains, and
sweeter veggies such as peas
and carrots. In fact, because
you are restricting so much,
adherence to the diet long-term
can be a challenge, especially
when you limit otherwise
enjoyable foods. Without a
careful approach to keto, you
risk fiber and micronutrient
deficiencies. While giving up
processed foods is a smart
move, eating more cheese,
steak, butter, lard, and bacon
can up your saturated fat
intake, which is still a concern
for heart health. A 2018 study
in the journal Lancet found
that people on a low-carb diet
where calories from carbs
were replaced with animal
fat and animal protein raised
their risk of early death. The
loathed so-called “keto flu,”
which includes fatigue, nausea,
and brain fog, happens to
many people during the first
few weeks on the diet, when
the body is adapting to the
new normal. And performance
during higher-intensity bouts
of exercise can be compromised
with a lack of carbohydrate
energy stores. Too much protein
can throw you out of ketosis,
but it can also make it harder
to put on lean body mass.
AMAZING WELLNESS | WINTER 2019 35

Make it Better: To avoid nutritional
deficiencies, make sure
you’re not eating the same
rotation of foods. Include a daily
variety of the allowed meats,
fish, non-starchy vegetables,
dairy, nuts, and seeds. A fiber
supplement might be needed
to keep your bowels and
microbiome in working order.
It’s possible to modify the
diet to emphasize fatty foods
low in saturated fat or from
plant sources such as olive oil,
avocado, nuts, seeds, and fatty
fish. For a more sustainable
long-term approach to eating,
when weight loss or other
health goals are achieved on
the keto diet, one may follow
the diet for a few days a week
or a couple weeks each month,
interchanged with other days,
allowing a higher carbohydrate
and protein intake.
INTERMITTENT FASTING
Nuts and Bolts: Not a diet in
the classic sense, intermittent
fasting (IF) is defined as
cycling your diet between
periods of restricted eating
and periods of eating as
much as you normally
do. There are several
different patterns of
intermittent fasting,
but a few of the more
popular include the 16/8
method, where you fast for 16
hours and eat only during an
eight-hour period; the 5:2 diet,
where you eat no more than
25 percent of your normal
calorie intake two days out of
the week; and the eat-stopeat
method, which involves a
full-blown 24-hour fast once
or twice per week. The theory
is that when your body is in a
fasted state, it’s more likely to
alter metabolism to improve
blood sugar numbers and pull
more energy from your fat
stores, leading to a trim-down
effect. And since in theory
you’re likely to nosh on fewer
calories during the course of a
week, this itself could help in
the battle of the bulge.
Pros: IF has become a go-to
method for getting lean fairly
quickly. Indeed, there is some
good research that this flexible
style of eating can be just as
effective in spurring weight
loss as more drastic everyday
calorie restriction. A 2018
study published in the Journal
of Nutritional Science found that
simply moving breakfast and
dinner three hours closer together
led to drops in body fat
in subjects despite no change
in overall caloric intake.
People also gravitate toward
IF because, unlike other
diets, there are no off-limit
foods—just limits on how
much you can eat at certain
points. And it can help people
get in better touch with their
true feelings of hunger and
fullness as well as put the
brakes on nighttime snacking.
Cons: Studies with large sample
sizes or dealing with the
long-term weight-loss benefits
of IF are still lacking. One
investigation was hindered by
a large number of participants
who failed to follow the diet until
the studies ended. So IF may
suffer from what befalls many
diets—high dropout rates. Sideeffects
such as raging hunger,
brain fog, and irritability during
fasting can be too much for
some people to work through.
Because there isn’t much focus
placed on what you eat, some
people might be tempted to reward
a fast-well-done by eating
junk food.
Make it Better: Consider easing
into IF by starting with a
beginner’s 12:12 method,
where you’re fasting for 12
hours per day and eating
within a 12-hour window.
From here, you can work your
way into more challenging
fasts. Make your calories count
during fast and feast periods
by focusing your eating efforts
on nutrient-dense, whole
foods. Items rich in fiber or
protein like legumes and
Greek yogurt can help tame
the hunger monster during
tionship with food. With
this elimination-style diet,
you’re told to cut out items
that are known to upset some
tummies or are generally
unhealthy—all processed or
packaged food, natural and
artificial sugars, alcohol,
grains, beans, legumes, soy,
and dairy are off the menu for
30 days straight. Even packaged
foods like Paleo pancake
mix with Whole30-approved
ingredients are discouraged.
Meat, seafood, eggs, vegetables,
nuts, oils, and fruits are
allowed. The goal is to rewire
your brain to crave whole
foods and to weed out items
that aren’t settling well with
you. After 30 days, you can
slowly add food groups such as
beans and whole grains back
into your diet as a method of
testing for food sensitivities.
Pros: If you’re looking for a
fairly drastic dietary kickstart,
especially post-holiday season,
this could be for you. Keep in
mind that it was designed for
only 30 days, so after this time
People gravitate toward intermittent
fasting because there are no off-limit
foods—just limits on how much you can
eat at certain points.
times of calorie restriction.
A food journal can help make
sure you’re not overeating
on fasting days. And consider
exercising during your eating
window so you have more
pep in your step.
WHOLE30
Nuts and Bolts: Much-buzzed
Whole30 markets itself as a
method to reset your diet, give
your digestive system a break,
and help you forge a new rela-
you can ease your restrictions
and modify the diet to be
sustainable long-term. Many
people will notice their pants
fit a bit looser, which should
be expected when eating less
overall. The diet can also be
helpful for identifying any food
intolerances such as lactose
that could be behind symptoms
like bloating. And some people
praise the diet for helping
them kick their sugar lust and
practice mindful eating.
36 WINTER 2019 | AMAZING WELLNESS

Cons: It’s a labor-intensive
process requiring label reading
(remember, no honey in your
jerky), lots of meal planning,
and more creativity in the
kitchen to sidestep food
boredom when faced with
fewer cooking options. (Yes,
you can get fed up with
avocado.) Access to only
Whole30-compliant foods
when traveling or eating out
can be a challenge. Vegetarians
will struggle to eat enough
protein. After any slip-up,
even if it’s just a piece of
bread getting in the way,
you’re encouraged to start
over—grrr. Expect some side
effects such as fatigue and
cravings that come with
reducing calories and carbs.
There can be a tendency to
gorge on “forbidden” foods post-
Whole30, which can quickly
undo any benefits gained
from the previous month.
And any diets that preach
restriction risk leading to certain
nutritional deficiencies and
disordered eating patterns.
Make it Better: Whole30-focused
cookbooks can help keep you
on track by providing cooking
inspiration with allowed
foods. Seeking the advice of
a dietitian is a smart move to
make sure you’re getting all
the nutrients such as calcium
your body needs in absence of
certain food groups. When the
clock strikes midnight, slowly
add in the healthier foods
you’ve been steering clear of
such as whole grains, lentils,
and yogurt so you get a better
sense of how you respond to
them. Despite what the diet
may lead you to believe, most
people should be eating more
of items like beans and whole
grains, not less.
Research suggests that following the benefits
of following a Mediterranean-style eating
pattern are far-reaching: better heart health,
weight loss, and lower cognitive decline.
MEDITERRANEAN
Nuts and Bolts: Among the
plethora of diet regimens,
the Mediterranean diet has
garnered the most widespread
praise among health
professionals. Essentially, the
diet is about implementing
the components characterizing
the traditional cooking style
of countries bordering the
Mediterranean Sea. Namely,
eating plenty of fruits, vegetables,
herbs, whole grains, olive oil,
fish, poultry, nuts, and legumes,
while reigning in your intake
of red meat, refined grains,
and highly processed packaged
foods that are typical of the
standard American diet.
There is little focus placed on
counting calories—diet quality
matters most.
Pros: Research suggests that
the benefits of following a
Mediterranean-style eating
pattern are far-reaching:
better heart health, less risk
of depression, improved vision
and bone health, weight loss,
and lower rates of cognitive
decline, to name just a few.
The nutrient-dense whole food
focus of the Mediterranean
diet is why it can do a body good.
And because it doesn’t call for
any serious diet restrictions
(yes, you can eat bread, especially
if dipped in olive oil), the
flexible diet is one of the most
sustainable long-term.
Cons: Because you’re for the
most part on your own to
decide what to eat and how
much to eat, dieters who
benefit from more structure
or require more immediate
results may stumble with the
Mediterranean diet. And it
may trim your wallet as well
as your waistline. A study
concluded that subjects who
adhered most closely to the
Mediterranean diet spent
more on food each day than
those who ate mostly a
“Western” diet.
Make it Better: Strive for i
ncluding one to two servings
of veggies at every meal,
replace refined grains in your
diet with their whole version,
snack on fruits and nuts, and
try to nosh on fish at least
twice a week, with a focus on
omega-3 rich varieties such as
salmon, trout, and sardines. To
reduce the pain at the checkout,
scoop up Mediterranean
staples, including beans, nuts,
and whole-grains from bulk
bins. Local, in-season fruits
and vegetables from farmers’
markets can often be had for
bargain prices. Though made
up mostly of healthy fats, items
like nuts and olive oil still pack
a calorie punch, so portion
control is a must—another
thing people in Mediterranean
countries are noted for. And
try to embrace the social
component of eating as they
do in the Mediterranean by
sharing meals with family
and friends more often.
CARB CYCLING
Nuts and Bolts: The gist of this
diet is that you alter your
carbohydrate intake throughout
the week, month, or year.
There are usually high-carb,
medium-carb, and low-carb
days cycled throughout a
period of time. The rationale
behind carb cycling is that when
your body receives limited
carbs, it relies on fat as its
primary fuel source, which can
be helpful for weight management,
and also helps your body
to become more sensitive to
insulin to better utilize carbs
AMAZING WELLNESS | WINTER 2019 37

when they are reintroduced.
Figuring out how many grams
of carbs to eat each day is an
individual choice, but as a
general guideline, many people
consume about 60 percent of
their calories from carbs (or
roughly 1,000 calories for a
1,800 calorie diet) on high-carb
days. On low-carbohydrate
days, this can drop to 5–10
percent of calories. A mediumcarb
day during the week
could see you consuming
about 40 percent of your
calories from carbs, but some
people just stick to a low- and
high-carb cycle.
Pros: Many people find that
moving between periods of
different carb intake is less
onerous than sustaining more
prolonged periods of low-carb
munching. It’s easier to march
through a couple of low-carb
days if you know that a bowl
of pasta is on the horizon.
“Refeeding” means you don’t
suffer the consequences of longterm
carbohydrate deprivation,
making carb cycling a good
middle ground.
Cons: Here’s the challenge
for most people: The cycling
period, as well as the amount
and the type of carbohydrate,
is not defined, so you have to
try different types of cycling
before figuring out what works
for your goals. The planning
and tracking to be successful
means the diet can be mentally
draining. And for some people,
obsessing about counting calories
and macros can spiral into an
unhealthy relationship with
food. Though some studies allude
to the weight-loss benefits of
a low-carbohydrate lifestyle,
relatively few delve into the
concept of swinging between
carb intake, so much of the data
out there remains anecdotal.
Make it Better: Whether high
or low, make sure the majority
of your carbs are coming
from wholesome sources
such as whole grains, fruits,
and vegetables. High-carb
days shouldn’t be filled with
muffins and French fries.
When trimming the calories
you get from carbs, eat enough
quality proteins and fats to
make sure your body is getting
the nutrition it needs. But
remember that when carbs
go high again, you’ll need to
scale back your protein and/
or fat intake to compensate for
the shift in calories. On days
when you’re crushing it at the
gym, aim to consume more
carbohydrates, which are the
main source of energy for hard
efforts. Save low-carb days
for desk jockey days or times
when training is less intense.
PLANT-BASED
Nuts and Bolts: Not a diet
per se, plant-based eating
stresses that your diet is
centered around foods grown
in soil, namely vegetables,
fruits, whole grains, legumes,
nuts, and seeds. You can do
all this and still allow for
meats and dairy in your diet,
making it more flexible than
vegetarian and vegan diets. So
committing to a plant-based
diet can mean committing to
eating several meatless meals
and snacks throughout the
week, with some dairy and
meat sneaking in there from
time to time.
Pros: Research is piling up that
there is longevity power in
plants. Case in point: A study
in the Journal of Nutrition found
There’s evidence that a veg-heavy diet
makes it easier to trim the waistline
compared to serving up a meat-heavy menu.
that a healthy plant-based
diet is associated with less risk
in all-cause mortality. Eating
more plants makes it easier to
load up on health-hiking fiber,
vitamins, minerals, and antioxidants.
There is also evidence
that adopting a veg-heavy diet
makes it easier to trim the
waistline compared to serving
up a meat-heavy menu. And
it’s a healthy diet for Mother
Nature, too, as data shows that
eating more plants and less
meat can help in the battle
against global warming.
Cons: Depending on how
plant-centric your diet is,
you’ll need to make sure to get
enough of the nutrition readily
found in animal-based foods,
such as protein and vitamin
B12. It’s surprisingly easy to
eat a very unhealthy diet even
when cutting out animal
products. Some people will
simply swap out the meat and
dairy in their diets with hyperprocessed
packaged foods full
of refined grains, sugar, and
unhealthy fats—definitely not
a nutritional upgrade.
Make it Better: If you’ve been a
hardcore carnivore, consider
easing into a plant-based diet
by setting small goals. This
can be as simple as a couple
of meat-free meals each week
and working up from there. To
keep your palate excited and to
make sure nutrition needs are
being met, include a variety
of plant foods in your menu.
Experiment with items such
as tempeh and hemp seeds
to help nail your protein
quota. For plant foods at their
nutrition and flavor peak, aim
to get more of them from a
local farmers’ market.
Matthew Kadey is an Ontario, Canada-based dietitian
and food writer who has contributed nutrition
and recipe features to dozens of publications. He
is also the author of Rocket Fuel: Power-Packed
Food for Sports + Adventure (Velopress, 2016).
38 WINTER 2019 | AMAZING WELLNESS

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REBOOT!
11 DETOX SUPPLEMENTS
FOR THE NEW YEAR
Eating a nutrient-dense, whole-foods diet will naturally
detoxify you, but sometimes your body needs some extra help.
The following supplements will help you detoxify naturally. By Lisa Turner
After a long holiday season of too much wine-ing, dining, and couch potato-ing, your
body could use a serious reboot. Get a jump start on your resolutions, with these 11
supplements designed to cleanse, heal, and protect your liver, kidneys, and colon.
1. Milk thistle is a flowering
plant related to the daisy and
ragweed family. It’s high in
silymarin, an antioxidant and
anti-inflammatory compound
that protects and heals the
liver. Studies show that it can
treat alcohol-related liver
disease, hepatitis, and liver
damage from toxins, and may
have anticancer effects. Look
for it in capsules, tinctures, or
teas, or as a
component
of cleanse
formulas.
our pick:
PLNT Milk Thistle
capsules
our pick:
HIMALAYA HERBAL
HEALTHCARE
Triphala
2. Triphala,
meaning
“three fruits,”
is an Ayurvedic
formula that
contains a blend of
amla, bibhitaki, and haritaki,
medicinal fruits native to India.
It’s traditionally used to treat
digestive disorders, including
constipation, and remove
toxins from the intestines. It
also has powerful antioxidant
and anti-inflammatory effects.
Studies show that it can
effectively treat constipation,
reduce intestinal inflammation,
and repair intestinal damage.
Look for it in capsules and
tinctures, or in blends designed
for digestive health.
3. Chanca piedra,
a small, shrub-like herb from
the Amazonian rainforest, is
traditionally used to protect the
kidneys, liver, and gallbladder.
Studies show chanca piedra
has anti-inflammatory and
diuretic effects, reduces
the risk of kidney stones
and possibly gallstones,
may help treat hepatitis,
and counters toxins
in the liver. Look for it
in capsules or tinctures
designed for kidney,
gallbladder, or
liver health,
or in loose
tea form.
our pick:
SUNFOOD
SUPERFOODS
Wild-Crafted Chanca
Piedra Tea
our pick:
GARDEN OF LIFE
4. Fiber,
Raw Fiber
the indigestible
component
of plants and seeds, promotes
normal bowel movements and
the elimination of toxins from
the body. Additionally, fiber
ensures a healthy balance of
gut bacteria—an important
component of colon
health. Studies show
that fiber increases
the frequency of bowel
movements, reduces
inflammation in the gut,
and may protect against
colon cancer. You’ll find it as
psyllium, oat, acacia, or other
forms, in chewable tablets,
capsules, powders, and colon
cleanse formulas. With any
fiber supplement, start slowly
and drink plenty of water.
40 WINTER 2019 | AMAZING WELLNESS

5. Uva ursi,
a small evergreen
shrub that’s also called
bearberry, contains arbutin,
a diuretic compound that
promotes urine flow and
maintains a healthy microbial
balance in the urinary tract.
Uva ursi also contains allantoin,
a compound found in aloe vera,
that soothes and protects tissues.
It’s been shown to reduce
urinary tract infections, relieve
inflammation, and protect
the lining of the urinary tract.
Look for capsules or tinctures
standardized for arbutin, and
limit use to two to four weeks.
6. Dandelion leaves and
roots are traditionally used
to detox the liver and kidneys
and purify the blood. They
contain a variety of compounds
that have a diuretic effect,
promote urine flow, increase
bile production, and help
flush toxins and excess fat
from the liver. Other studies
show that they help protect
the liver against damage from
toxins. Look for dandelion in
tinctures or capsules, or in
blends designed for liver
and kidney health.
our pick:
SOLARAY
Organically Grown
Dandelion
our pick:
NATURE’S
ANSWER
Uva Ursi Leaf
our pick:
NATURE’S WAY
Burdock Root
7. Burdock root, a carrotlike
root common in Asian
cuisine, has traditionally been
used in Chinese medicine to
cleanse the blood, promote
digestive health, and detoxify
the liver and kidneys. Studies
show it has anti-inflammatory
and diuretic effects, helps remove
toxins from the urinary tract,
and protects the liver against
damage from toxins. You’ll
find it in teas, tinctures, and
capsules, and in whole-root
form that can be used in cooking.
our pick:
NATURAL
FACTORS
DGL Deglycyrrhizinated
Licorice Root
Extract
8. Licorice
root, another
herb traditionally
used in Chinese medicine,
stimulates the production
of digestive fluids and bile,
reduces inflammation in
the intestines, supports the
kidneys and helps regulate
fat metabolism in the liver.
Studies also show that it
protects the intestinal tract and
inhibits bacteria, especially
those associated with the
development of ulcers. Look for
it in tinctures and capsules, and
in blends designed for kidney,
liver and gallbladder health.
Juniper berry
is considered
a digestive aid.
It functions
as a diuretic
and can
relieve bloating,
upset stomach,
heartburn
and other
GI upsets.
9. Juniper berries,
from juniper shrubs
or trees, have diuretic
and anti-inflammatory
properties, and are
traditionally used
to treat bladder
infections and flush
waste and toxins
from the kidneys.
Studies show they our pick:
may also help
ALLERGY RESEARCH
prevent bacterial Acetyl Glutathione
and yeast infections.
100 mg tablets
Look for them in
tinctures or capsules;
because one study suggested
concentrated juniper essential
oil may be a kidney irritant,
avoid juniper if you have a
serious kidney disease.
our pick:
TRACE MINERALS
RESEARCH
Probiotic
55 Billion
10. Probiotics, beneficial
intestinal bacteria, help detox
the colon, prevent the overgrowth
of pathogens, protect
the intestinal mucosal barrier,
and support immune function.
Studies show that probiotics
increase stool frequency and
reduce transit time, helping
speed removal of toxins from
the body. Other studies suggest
probiotics also enhance the
removal of heavy metals,
including lead and mercury,
as well as minimizing the
absorption of BPA and other
toxins and promoting their
removal from the body. Look
for formulas that contain a
variety of different species and
strains, or choose one that’s
enhanced with prebiotics—
fibers that nourish the body’s
innate bacteria.
11. Glutathione is a
powerful antioxidant that
helps remove toxins from
the body. Studies show that
it can treat fatty liver disease
and may benefit
chronic kidney
disease. Because
it’s quickly broken
down in the
digestive
tract, the
form is
important:
acetylglutathione
or
liposomal
glutathione
are best.
AMAZING WELLNESS | WINTER 2019 41

HEALTH-MINDED PATHS TO
Olympic gold medalist Apolo Ohno, Emmy-winning comic Paula Poundstone,
and upbeat spiritual life coach Yvonne Ryba offer thoughtful routes to well-being
By Chris Mann
an a performanceminded
Olympian,
a joy-seeking comedian,
and an optimistic spiritual
thinker show us the way to
feel-good health—even
happiness—in an age of
seemingly 24-7 bad news,
mounting everyday stress,
and resulting brain drain?
With a nourished mind, an
active body, and meaningful
connectedness—to community,
a higher power, or even a
biochemical-boosting “Hiya!”
at martial arts class—healthminded
happiness, they attest,
is attainable and sustainable.
Mindset, nutrition, nature,
and a sense of fulfillment are
key to navigating this journey
for eight-time Olympic medalist
turned wellness advocate
and tech entrepreneur Apolo
Ohno, who co-founded the
brain health and life-coaching
company Allysian Sciences after
hanging up his short-track
speed skates in 2010.
“I think we all often get
caught up in the rat race,
and I want to help people to
start understanding that we
have control over our own
happiness,” says Ohno, 36.
“Our perception, our mind,
is a huge component of how
we live and the decisions we
make daily. And a very strong
mind-body connection is
absolutely integral to making
sure that we have fulfillment
and are happy. I want people
to recognize the power we
have regardless of skill set.
Very simple tweaks that you
can do in your body and mind
and lifestyle make the biggest
difference.”
At times, the path to bliss
takes creative experimenting,
though. A quick wit and
willing body helped stand-up
comic Paula Poundstone
captain her adventures
as her own glee-hunting
guinea pig in her insightful
and endorphin-releasinglevel
funny book The Totally
Unscientific Study of the Search
for Human Happiness.
The mom of three took action
in a series of experiments—
from learning to swing dance
(“I look like I’m chasing chickens,”
she quips), to volunteering
locally, to finessing a mean
side kick that made her kids
bust a gut laughing—that
put her in the flow of feel-good
neurotransmitters. Two
months into taekwondo,
“I’m walking down the alley
carrying 20 to 30 pounds of
kitty litter, and I realized I felt
good,” says Poundstone, 58.
“I definitely felt a sense of
well-being and uplift.”
And sometimes we can
look within, and upward, to
lighten our loads. Texas-based
spiritual life coach and Science
of Mind practitioner Yvonne
Ryba advocates bringing
visions of happiness into being
via positive thinking and
affirmative prayer.
Ryba, 76, even credits these
practices for helping her attract
companionship and laughter
into her life in 2016 after a
year of grieving the death of
her second husband—as she
had done nearly a decade
prior after mourning her first
husband’s passing. “Again,
I needed someone to be here
with me,” she says. “So I
focused on what I wanted in a
companion, and I affirmed it
in writing. I wanted somebody
who made me laugh and had
a great sense of humor—and
that’s exactly what I got.”
42 WINTER 2019 | AMAZING WELLNESS

PHOTOGRAPHY: NBC/GETTY IMAGES
MISSION APOLO: MIND OVER MATTER
Though famous for his athletic prowess, Ohno tapped into the
power of his mind—and nature—to transcend mental, emotional,
and physical stressors on his path to Olympic gold. Now he’s
sharing what he learned then, and
what he still practices as a global
businessman in a “hyper-stressed”
world, to help others achieve well-being.
“I think that my ability to perceive
my challenges is drastically changed
when I’m eating properly, when I’m
fueling my mind and my body better,”
he says. Ohno credits a diet high in
whole-food, plant-based nutrition,
including adaptogenic herbs such as
ashwagandha and Rhodiola rosea and
the adaptogenic mushroom lion’s mane,
for boosting his brain performance,
fostering a feel-good physiology, and
helping him handle stress and make
“There’s a
correlation
between the
health of our
brain and the
health of our
well-being. I
think a healthy
brain is a happy
brain.”
better decisions. The end result: he’s more attuned and equipped to
pursue a fulfilling life optimized to bring happiness.
“There’s a direct correlation between the health of our brain and
the health of our well-being—and I think a healthy brain is a happy
brain,” he says. “I also think what we all strive for is the ability to
create and sustain the life we have on earth so it positively impacts
ourselves, our loved ones, our families, and our friends. That
makes me happy even thinking about it.”
Simple lifestyle habits can engender a healthy mind and happiness.
Ohno’s wellness routine includes practicing meditation and
connecting with nature—research shows both of these release the
“happiness hormone” serotonin—and living mindfully in the
present moment. “For me, it’s all about centering and grounding
and breathing and slowing time down,” Ohno says. “I always feel
my mind is the most clear when I’m in the mountains or near the
water. That can be going for a walk or a hike, or just looking at
water. And I always urge people to just take a half hour or hour out
of their time to be in nature.”
His tip for finding fulfillment back in life’s hustle and bustle?
“Identify what really makes you happy,” he says, and then focus
your energies on those activities and communities. Ohno has
done just this, channeling his wellness and tech passions—and
his love for communities that are “positive, reflective, uplifting,
and collaborative”—into Allysian Sciences, whose app includes
cognitive training exercises and a forum for like-minded health
buffs to share their success stories.
The journey to health-minded happiness, he adds, is both
an inward and outward one. “It’s a conversation you have with
yourself that then requires execution. You have to act upon
what’s going on inside your brain.”
AMAZING WELLNESS | WINTER 2019 43

EXPERIMENTS IN HAPPINESS
Paula Poundstone took action by putting
both her not-so-Olympic body and sharp
observational wit to the test in her get-happy
book. The key finding in her seven-year,
hands-on joy quest? “The truth is,” she notes,
“the only thing that really makes people
happy is ping-pong.”
She’s joking, of course. At least in part:
Her tome’s new paperback edition adds table
tennis to her lineup of 14 get-happy experiments—which
include getting organized, getting quiet, getting
earthy, and getting warm and fuzzy—that the sometimes cheeky
comic earnestly undertook. “Ping-pong did make me happy,” she
At times, the
path to bliss
takes creative
experimentation.
Poundstone
was her own
glee-hunting
guinea pig, finding
activities to put
her on the path
to those feel-good
feelings.
says. And a day-long tournament kept her so, even as she embarked
on “a horrible errand having to do with family drama that night.
I literally went from playing ping-pong to going to the airport,
and I still had a bounce in my step until the morning.”
Sustainable happiness became the gold standard in her experiential
pursuit. “It wasn’t a matter if I enjoyed doing something. It was a
matter if that thing gave me an uplift or some sort of umbrella for
the inevitable on-and-off rains of one’s daily life. That’s the real
question,” says the wry panelist of NPR’s hit quiz show Wait Wait …
Don’t Tell Me. And the answers? “If I had thought about
building to a crescendo of happiness, I would’ve saved the
Get Fit experiment until the end.” To this day, in fact, she
continues taking taekwondo.
Engaging her heart via real-life interactions has kept
her light on her feet with umbrella in hand, at times like
a Mary Poppins for seniors. Two years after wrapping
her Get Over Here and Help experiment, the author still
volunteers twice weekly at a nursing home—in part as
a tribute to a lively but lonely, and, sadly, now deceased,
resident whose fun and funny ways she chronicles in her book.
“Everyone deserves to have somebody that you look forward to
seeing and that remembers you,” Poundstone says. And as she
keeps giving, she still receives. “I feel better every single time I visit.
Something always happens that I’m not expecting—a connection.”
THE SCIENCE OF HAPPY THINKING
Connecting to one’s spiritual
side—or, as some call it, the
spiritual mind—can also bring
lasting happiness, says Yvonne
Ryba, a licensed Science of Mind
practitioner and leader at the
Center for Spiritual Living in
Clear Lake, Texas.
Ryba’s teachings
and practices,
based on late
religious and
metaphysical
scholar Ernest
Holmes’ spiritual
philosophies,
promote the
healing power
of positive
thinking.
“Our mantra
is ‘Change
your thinking,
change your
life.’ Quantum
physics explains this, that we
are powerful in our minds,
greater than just what we think
of as the brain,” she says. “The
law of the universe—also called
the law of attraction—is that
what you think and focus upon,
you will create,” so sending out
loving and happy thoughts in
turn brings the same energies,
experiences, and people to you,
she adds. Research suggests that
positive thinking can help
reduce stress, lower
depression, boost
psychological and physical
well-being, and even increase
life span.
Studies show that prayer also
has positive health benefits,
including boosting mental
health, activating “diseasefighting”
genes, and enhancing
relationships. Ryba practices
an affirmative form of prayer
called spiritual mind treatment
in which she speaks what she
is declaring for herself or others.
“Pray knowing that as you
speak, you believe that, so it is.
Whatever it is we want—health,
healing after a surgery, happiness,
a new job with great benefits—
we can ask for it. You put it in
the present tense, because it is
always manifesting.”
Ryba, who also works as a
spiritual life coach, says such
practices are the first steps in
taking action to grow joy in
your life. “Happiness comes
from within,” she adds. “You
have to root out the negative
things that are preventing you
from being happy. And you have
to take care of yourself first so
you can help others. From this
inner place of well-being, you
will find other people attracted
to you with whom you can
share happiness. Just know
that you are created to fulfill
your potential and learn and
love and grow and give and
be uplifted and be happy.”
“Our mantra is, ‘Change
your thinking, change your
life.’ The law of the universe
is that what you think and focus
upon, you will create.”
Chris Mann is a wellness and fitness writer, entertainment author and journalist, and digital-content producer
(ChrisMann.tv). Check out his blog, wellseeingtv.com.
PHOTOGRAPHY: (TOP LEFT) JEFF KRAVITZ/GETTY IMAGES
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eauty inside & out | discover your inner glow
FIGHT WINTER
BEAUTY WOES
Flaky skin, flyaway hair, chapped lip, and dry,
cracked hands: if you and your skin have had
enough of winter, try these 9 products to
banish cold-weather woes By Lisa Turner
2. Soothing eye treatments
Ultra-delicate skin around the eyes is easily damaged
by harsh winter weather, and dry skin means
fine lines and wrinkles are more obvious. Start by
patting on a serum designed especially for eyes,
and follow with a rich cream. Look for products
with collagen, rose oil, hyaluronic acid, pycnogenol,
green tea, and other antioxidants to nourish skin,
minimize fine lines, and undo damage.
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Eye Serum, Mad Hippie Eye Cream With Peptides, Derma E
Hydrating Eye Creme with Hyaluronic Acid and Pycnogenol
1. Healing face
serums
When dry heat and cold
weather take their toll on
skin, lotion’s not always
enough. Add a powerful
serum to your skin-care
regimen; look for ingredients
like collagen, DMAE,
botanical stem cells,
ceramides, and peptides to
minimize redness, lock in
moisture, and protect skin.
Apply it morning and night, after cleansing
and toning, and before moisturizing.
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Vitamin C Concentrated Serum, Andalou Naturals 1000 Roses
Absolute Serum, Source Naturals DMAE Serum
3. Gentle exfoliators
Scrubs, masks, and peels
for face and body remove
flaky skin, make cells more
receptive to lotions, and boost
circulation—especially important
in cold weather. Fruit enzyme peels are great
for oily or normal skin; if skin is sensitive, try an
exfoliating clay mask. Use a sugar scrub on your
body; jojoba bead scrubs are a gentler option for
your face. Always moisturize after exfoliating to
replenish skin’s natural oils, and don’t overdo
it—once a week is plenty, less if skin is sensitive.
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46 WINTER 2019 | AMAZING WELLNESS

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eauty inside & out
4. Deeply hydrating
body lotions
You add extra layers of clothes for
winter—and your skin needs extra
layers, too, to protect against freezing
temperatures and dry winter air. Look
for luxurious lotions and creams made
with coconut oil, shea butter, and cocoa
butter and infused with botanicals and
antioxidants to hydrate and nourish.
Slather on after bath or shower, when
skin is still damp, to lock in moisture.
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5. Smoothing hair
treatments
Just like skin, hair gets dry and damaged
from winter cold and indoor heat;
plus, there’s the problem of frizzies.
Start with a moisturizing shampoo
and conditioner; leave-in conditioners
do double-duty, nourishing hair and
taming unruly locks. Once a week,
treat your hair to a mask, to prevent
breakage and restore softness.
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Hair Care 2chic Avocado and Olive Oil
6. Ultra-emollient lip balms
Cold and wind take their toll on delicate
lip skin, and licking your lips (because
they’re so dry) makes matters worse:
the enzymes in saliva that digest food
further irritate and dry. Choose balms
and sticks made with candelilla wax,
beeswax, olive oil, coconut oil, or cocoa
butter. If lips are cracked, soothe them
with a calendula or vitamin E ointment.
For extra protection, pick a formula
with built-in SPF—especially if you’re a
winter sports enthusiast.
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7. Hydrating cuticle care
Cold weather makes nails weak and
brittle, and dry cuticles can mean
pervasive (and painful) hangnails.
Before bed, use a cuticle treatment
with jojoba, aloe, or shea butter, to
soften dry cuticles and nourish nails.
And never go bare: a coat of clear
polish protects nails from water, and
prevents breaking and peeling.
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8. Penetrating hand creams
Winter can leave hands rough, dry, and
vulnerable to cracks and bleeding.
Skip the lotion and go straight to
rich creams made with mango
butter, hemp oil, comfrey root, and
other plant extracts that add a barrier
of protection while penetrating
skin. Add a scrub designed for hands
to keep them silky. If fingers crack,
look for a healing balm designed to
repair, with lanolin or calendula.
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Boiron Calendula Ointment
9. Super-rich foot creams
Cold weather, tight socks, and being
cooped up in boots can lead to cracked
heels, itchy skin, and fungal infections.
Fix your feet, with a super-emollient
cream that softens and smooths;
slather on before bed and cover with
lightweight cotton socks. Use a scrub
designed for feet to remove dead skin
and keep feet fresh. If you’re plagued
by foot fungus, treat it with salves or
creams boosted with antifungal herbs
like neem, oregano, and tea tree.
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Lisa Turner is a certified food psychology coach, nutritional healer, intuitive eating consultant, author, and creator of the Inspired Easts iPhone app. Visit her at inspiredeating.com
48 WINTER 2019 | AMAZING WELLNESS

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go aromatherapy | healing essential oils
AROMATHERAPY FOR
A HEALTHY HEART
Many are mindful of how diet and exercise
affect heart health, but aromatherapy
offers complementary support with
essential oils By Cheryl Cromer
The right scent can calm
stressed souls. It’s this
ability to impact anxiety—one
risk factor for high blood
pressure—that makes aromatherapy
a heart-healthy habit
you can incorporate into your
daily wellness regimen to fight
coronary disease.
Essential oils are composed
of various innate chemical
properties that act to help
keep the cardiovascular system
running in tip-top shape. Keep
your heartbeats steady by tapping
into the sedative properties of
LAVENDER (Lavandula angustifolia)
and the soothing scent of
CYPRESS (Cupressus sempervirens)
as antidotes to acute stress.
Lavender battles
hypertension and is
an excellent addition to
any blend. Cypress has a
woodsy fragrance that can
gently lift away fatigue. Add
several drops of each to a diffuser
for a relaxing evening scent.
Some studies indicate that
BASIL (Ocimum basilicum) and
GINGER (Zingiber officinale) boost
the cardiovascular system by
supporting healthy arteries
and limiting the buildup of
bad cholesterol, otherwise
known as LDL (low-density
lipoprotein). If you prefer a
sweeter, quieter herbal aroma
than basil, choose essential
oil of HOLY BASIL (Ocimum
Make Your Own Essential Oil Blends
Antistress Balm
Apply as needed
to the chest and
solar plexus and
breathe deeply.
1 oz. carrier oil
(grapeseed or
sweet almond
oil, for example)
6 drops lavender
12 drops basil or
holy basil
8 drops ginger
4 drops cinnamon
bark
Heart Healthy
Massage Oil
Use as a relaxing
massage oil or
add a capful to
your bath for a
soothing soak.
2 oz. carrier oil
(grapeseed or
sweet almond
oil, for example)
12 drops ylang
ylang complete
10 drops rose otto
10 drops sandalwood
8 drops vanilla
CO2 extract
16 drops clary sage
Refreshing
Body Tonic
Spritz post-shower
or -bath for an
invigorating tonic.
4 oz. lavender
hydrosol or
distilled water
12 drops lavender
18 drops cypress
10 drops cinnamon
bark
16 drops juniper
did you know...
Holy basil works
gradually, but effectively,
in lowering cholesterol
in the body.
sanctum)—equally energizing,
but less aggressive. Both herbs
blend well with spicy ginger, a
warming essential oil especially
suited for the winter months.
Mix with a drop or two of
richly stimulating CINNAMON
BARK (Cinnamomum zeylanicum)
for an aromatic balm for the
chest and solar plexus that will
increase circulation.
In addition to its anticlotting
effect on blood
platelets, cinnamon offers
anti-inflammatory properties.
Natural healing occurs in the
body when inflammation is
reduced. For an after-shower
moisturizer that will support
overall cell health, mix
Aura Cacia
Clary Sage
Essential Oil
good
BUYS
S i m p l e r s
Botanical Company
Organic Cypress
Essential Oil
4 ounces of unscented body
lotion and 1–2 drops of
cinnamon bark with several
drops of JUNIPER (Juniperus
communis), a crisp aromatic that
is a cleansing and balancing tonic
that will aid blood circulation.
One last essential oil known
for lowering blood pressure is
earthy CLARY SAGE (Salvia sclarea).
Clary sage’s bitter scent may
take some getting used to, but it
offers the highest natural concentration
of ester, a chemical
property that calms anxiety.
Battling hypertension?
Avoid stimulating essential
oils of rosemary, sage, and
thyme, which may increase
blood pressure.
Life-Flo Health Care
Pure Almond Oil
Cheryl Cromer is an Atlanta-based writer specializing in aromatherapy and the spa lifestyle. She has more
than 17 years’ experience as an artisan aromatherapist. When she’s not writing or creating blends, Cheryl
enjoys traveling, interior decorating, and life with her Pembroke Welsh Corgi, Elle.
50 WINTER 2019 | AMAZING WELLNESS

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fit & healthy | exercise and diet for active lifestyles
5 WAYS TO
SHAKE THINGS UP
Ring in the new year with a new outlook at the gym By Jill Schildhouse
Have you noticed that you’re
on autopilot at the gym
lately, doing the same old moves
session after session? Do you
know everybody’s name in your
Zumba or Spin class? Does your
yoga mat have a permanent
indentation from where you
constantly place your palms
for downward-facing dog?
First of all, congratulations
on your consistency and
dedication to your workouts
— but it’s definitely time to
shake things up!
“It’s easy to slip into a fitness
rut, because mastering a certain
workout or routine feels good
— and as humans, we like
things that are familiar and
comfortable,” says Aurora
Sekine, community fitness
manager and ACE-certified group
fitness instructor at Trainiac.
“But change doesn’t happen
when we’re comfortable.
Sustaining fitness as a part of
your lifestyle requires finding
balance between having structure
and changing things up.”
THE BENEFITS OF
BREAKING FREE
Sekine tries not to think about
fitness and exercise as a “routine”
at all, because the moment
something becomes a routine,
your mind isn’t engaged and
your body isn’t being challenged.
Plus, breaking free from a
fitness routine benefits both
your body and mind.
“When you do the same
exercises on repeat with the
same reps and intensity, you
are only working certain parts
of your muscles,” she says.
“Shifting around the different
variables of specific exercise or
activity, intensity, reps, and/
or duration allows you to train
your body more holistically—
achieving a more balanced
body. It also helps prevent
injuries from overworking
certain muscles. Your mind
also needs to be challenged in
order to stay engaged in exercise.
When you enjoy working out and
look forward to it, motivation
for exercise shifts from extrinsic
to intrinsic. Once you have
intrinsic motivation to exercise,
you are unstoppable!”
GIVE IT A TRY
So are you ready to exchange
your boring routine for a fresh
fitness start in 2019? Begin
with these suggestions:
1. GO WITH A FRIEND. Two is better
than one, right? When you
plan to exercise with a friend,
Sekine says you have an added
layer of accountability built in,
so it’s harder to bail. It’s also
a little less intimidating to try
something new when you have
a partner in crime.
Tip: Instead of setting up a
coffee or dinner date with your
friend, next time try a fitness
date. Check out your local gym
or fitness studio’s group fitness
calendar and sign up to take a
class together (extra points if
you choose one neither of you
have ever had the guts to try).
Most gyms and studios offer
drop-in rates to take a single
class; just ask.
2. DIVERSIFY YOUR MENU OF
OPTIONS. There are several
apps that offer flexible fitness
memberships, which provide
you with myriad fitness and
class options to explore. “These
fit tip!
Training with a friend will
help you stay
accountable, because
making plans to train
together makes it harder
to cancel a workout.
52 WINTER 2019 | AMAZING WELLNESS

are great alternatives and allow
you to experience a diverse
class and/or gym setting, all
while getting in a great workout
and moving closer to your health
and wellness goals,” says
Geoff Tripp, an NSCA-certified
personal trainer, and strength
and conditioning specialist
who serves as the head of fitness
at Trainiac. “The convenience
of having your activity needs
met on your schedule is what
the fitness app revolution is
all about.”
Tip: With apps such as Classpass
or FitRserve, you can experiment
with yoga, Pilates, cycling,
running, HIIT, strength training,
and custom personal training
to see what floats your boat —
all with the touch of a button
and from the comfort of your
own home.
3. GIVE YOURSELF STRUCTURED REST.
Your body needs to rest in
order to recover from exercise
—but, Sekine says, that rest
doesn’t have to mean sitting
on the couch. In fact, giving
yourself structured rest allows
you to explore ways to find
balance in mind and body.
Tip: Try a few minutes of
mindful breathing (a form of
meditation) before you start your
day. Meditation doesn’t have
to take hours or be in a special
place at a specific time — you
can experiment with what works
for you (for instance, Sekine takes
a few minutes right after she
wakes up each morning, because
it helps set the tone for the rest
of her day). Restorative yoga
classes are also a great way to
give a framework to your rest day.
4. HIRE A TRAINER. Personal
trainers specialize in helping
you build a fitness plan that
works for your body and
lifestyle. Plus, they are a fount
of knowledge when it comes to
different types of exercises to
help you mix up your routine.
Tip: Online training is a great
way to get affordable access
to a personal trainer on your
own time (without having to
fight traffic to get to the gym
after work or wait for a super
sweaty person to get off the
machine you want to use).
5. JOIN AN OUTDOOR ACTIVITY
GROUP. In most cities, you can
find outdoor activity clubs and
groups for little to no cost — the
group’s organizer does all the
heavy lifting of research and
planning, and you just show up
for the hike (or run, cycle, tennis
match, you name it). This allows
you to explore new scenery in
your own city, get some exercise
outside, and add like-minded
people to your social circle.
Tip: A quick Google search
in your city will yield some
results of outdoor groups or
clubs, or you can use a site
such as Meetup.
Jill Schildhouse is an award-winning writer and editor who writes about healthcare, fitness, and food science. She is a world traveler, dog lover, and chocoholic.
Higher potency fast-acting
liquid soft-gels
These statements have not been evaluated by the Food & Drug Administration.
This product is not intended to diagnose, treat, cure or prevent any disease.
On sale in stores

make it! | creative ways to cook with superfoods and supplements
No-Bake Cacao Bars
With these Goji Berry, Pistachio & Coconut Chocolate Bars,
you’ll satisfy your sweet tooth while loading up on all the
right nutrients! By Maureen Farrar
GOJI PISTACHIO
CHOCOLATE BARS
Makes about 12 bars
Cacao is one of nature’s most
powerful superfoods, and it is
one of the most abundant sources
of magnesium in nature. It’s also
loaded with antioxidants, calcium,
zinc, copper, and selenium. Cacao
contains more antioxidants per
gram than blueberries, goji berries,
red wine, raisins, prunes, and even
pomegranates. It also triggers
the neurotransmitters that are
associated with elevating mood
and mental well-being: serotonin,
dopamine, and phenylethylamine.
This recipe features not only cacao,
but adds goji, and chia seeds for
an extra nutritional punch.
1 cup organic unrefined
coconut oil
1 cup Navitas Organics
Cacao Powder
2 Tbsp raw organic
honey
½ cup Navitas
Organics
Goji Berries
½ cup raw
walnuts
½ cup raw
pistachios
¼ cup Navitas Organics
Chia Seeds
½ cup coconut flakes
1. Melt coconut oil in a skillet on
low to medium heat. Once coconut
oil is completely melted, add in
cacao powder and mix well.
Add honey to the skillet
and stir for a few
minutes to let all
ingredients fuse.
2. Turn off the
heat and add
goji berries, chia
seeds, walnuts,
pistachios, and
coconut flakes to the
mixture. Give all ingredients
a nice stir until combined.
editors' pick
Nativas Organics Cacao Powder
3. Pour mixture into a parchmentlined
9x6-inch pan.
4. Refrigerate for 90 minutes until
chocolate mixture has completely
hardened. Once set, take out of
fridge, cut into squares, let your
tasty treats thaw out for a couple
minutes before eating, and enjoy!
PER SERVING: 500 cal; 32g pro;
7g fat; 1g sat fat; 1,310mg sod;
78g carbs; 29g fiber; 18g sugars
Reproduced with permission from Nativas
Organics. Recipe submitted by Kelly Nader
of @livingwellwithkel
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
54 WINTER 2019 | AMAZING WELLNESS

Help us stop malnutrition from the start.
At Vitamin Angels, we believe every mom deserves to have a safe pregnancy and
to give birth to healthy, vibrant babies. But some moms don’t have that chance.
Globally, about 7,000 babies die every day, largely from preventable causes.
We give prenatal multivitamins to mothers without access to nutritious foods. It’s a
simple solution that decreases the risk of death by preventing babies from being
born too soon and too small.
Help save lives. Donate today.
vitaminangels.org/AW

check it out | new and notable products
WINTER WELLNESS
What’s all the rage this season? Here’s our roundup of must-have products
BREATHE EASY
Breath is life—that is, if
the air you breathe isn’t
full of allergens and
germs. Unfortunately,
that’s exactly how it
is. To stay healthy, be
proactive and get Xlear
Nasal Spray with xylitol
—the natural way to
clean your nose and
sinuses. Breathe better.
Be better.
HEMP FOR HEALTH
Concentrated Terry
Naturally Premium
European Hemp Oil
softgels, featuring
hemp, provides a full
spectrum of phytonutrients
to support
the endocannabinoid
system. Our hemp oil
is CO2 extracted from
non-GMO, European
industrial hemp,
cultivated following
strict Ecocert practices.
The benefits of hemp
from the brand you
can trust!
ALL-IN-ONE
COLLAGEN
Ancient Nutrition Multi
Collagen Protein powder
features five collagen
types — I, II, III, V, and
X — from four different
food sources (beef,
chicken, fish, and
eggshell membrane)
to promote healthy
skin, and support
digestive function and
joint health. Odorless,
tasteless, and easy-tomix,
it can be added to a
wide variety of healthy
foods and beverages.
GET HEART
SMART
Nordic Naturals’ most
powerful fish oil formula
provides intensive support
for heart, brain, immune
health, and more.
Ultimate Omega 2X
delivers 1,000 mg
EPA+DHA per soft gel
for more health benefits
in smaller servings.
Perfect for individuals
who need high levels
of omega-3s in their
most absorbable
molecular form.
THE EYES HAVE IT
Reduce eye fatigue
associated with digital
device use. High
Potency Lutein by
The Vitamin Shoppe
from marigold petals
provides antioxidant
protection and
promotes increases
in macular pigment
density.
56 WINTER 2019 | AMAZING WELLNESS

Meet Amanda. Hear her story.
Visit florahealth.com/floradix
to learn more.
TIRED OF
BEING TIRED?
So was Amanda…until she tried Floradix ® Iron + Herbs.
You can probably relate: between juggling her job and family, she was constantly exhausted.
She put off going to the gym because, well…she was just too tired. Some nights,
making dinner seemed like a heroic task. Then she found out she had the most common
nutritional deficiency in the US: iron deficiency. Amanda turned to Floradix, an easily absorbed,
plant-based, liquid iron supplement that has been helping women reclaim their
energy for over 60 years.* If you can relate to Amanda—the constant fatigue, pale skin,
and dark circles under your eyes—it’s time to reclaim your energy with Floradix.*
*THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE.
Free of Artificial Additives & Preservatives
Vegetarian | Non-GMO | Non-constipating
florahealth.com | @florahealthy | #BeFloraHealthy | 1.888.436.6697
Available in natural health food stores, select grocery stores, and pharmacies.

NOW from Solgar
®
grown here.
PROTEIN harvested
harvested FROM NATURE
©2018 Solgar, Inc.
Fruits, vegetables, legumes, seeds, ancient grain... kissed by the sun, nurtured by the rain, embraced by the earth...
the source of well-being as nature intended. Not only are plants a great source of nutrition... they can also be a
great source of protein.
That’s the whole idea behind the broad-spectrum nutrition of Solgar ® Spoonfuls: plant-harvested-protein...
vital nutrients... fruit, vegetable and greens concentrates... probiotics, digestive enzymes, flaxseed EFA, plus all the
goodness of ayurvedic botanicals. Three small scoops throughout your day gives you 20 grams of protein plus whole
food and plant-based concentrates, nutrients, and a rich complement of essential vitamins.
From AM to PM, with Solgar ® Spoonfuls you get wholesome, non-GMO, dairy-free protein any way you like it...
once a day... or throughout the day. Earth-harvested-plant-protein never tasted so good... and was never so easy.*
Available in these delicious natural flavors: Vanilla Chai, Chocolate Coconut and Mixed Berry.
For additional information, log on to www.solgar.com or call us at 1-800-645-2246
NOTICE: Use this product as a food supplement only. Do not use for weight reduction. **At time of manufacture.
Spectra is a trademark of VDF FutureCeuticals, Inc., used under license. Unique IS-2 is a trademark of Unique Biotech Limited.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.