Amazing Wellness - Summer 2015

ULTIMATE INTIMACY GUIDEboost libido naturally

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REBOOT YOUR BRAIN 8 nutrients that fight brain drainTHE MEN TELL ALL Healthy gurus reveal their diet and fitness secrets

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content early summer 2015

8 amazing wellness | EARLY SUMMER 2015

departments14 AMAZING NEWS

All about plant proteins; dietitian Ashley Koff, RD, on living life fully charged; curcumin for chronic inflammation; new research about coffee; and more.

26 INSIDE SCOOP The Beauty of BioCell

This two-in-one supplement has benefits for both joints and skin.

30 REMEDY 411Bum RapNatural ways to treat hemorrhoids.

32 NEED TO KNOWFight FibromyalgiaDrug-free strategies to ease the pain and other symptoms of this mysterious condition.

36 HERBAL HEALINGOil Pulling and Oral HealthIs there anything to this trendy (yet ancient) oral care technique?

70 HEALTH Q & A:The Death of CaloriesJonny Bowden, PhD, CNS, explains why not all calories are created equal, and how it can affect your weight.

features38 FEED YOUR HEADEight nutrients that can help to boost brain power and

stave off neurodegenerative disease.

46 MAN TO MAN Five prominent men in the natural health world share their daily health regimens.

54 A WOMANS BEST DIETListen to your body to develop a personalized way of eating thats right for you.

64 ULTIMATE INTIMACY GUIDEBoost libido naturally, plus how yoga principles can help you sustain a healthy relationship.

74 GO HOMEOPATHYFlower PowerWhy calendula flower is a summer first-aid essential.

80 BEAUTY INSIDE & OUTDimple-Free, NaturallyTips and tricks to help smooth cellulite.

86 HEALTHY PETEase Arthritis in PetsStrategies can help to keep your pet healthy and active for years to come.

90 FIT & HEALTHYTech-Savvy FitnessHow fit bands monitor your moves, track your progress, and help you get in great shape.

94 HEALING KITCHENSummertime ... And the Menus Easy Simple-to-prepare, no-fuss fare perfect for summer entertaining.

104 CHECK IT OUT! See whats hot in supplements right now.

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Editorial Director Nicole Brechka ... Watermelon! I look forward to it all year long. Creative Director Rachel Joyosa

Editor Ann Nix ... Fresh berries from a roadside farm stand

Contributing Art Director Rachel Pilvinsky ... Nectarines, because theyre never better than in summer.

Associate Editor Elizabeth Fisher ... Cucumbers are my favorite. Theyre cooling and packed with vitamins and minerals.

Contributing Editor Vera Tweed ... Honeydew melon because its so delicious.

Copy Editors James Naples Jerry Shaver ... Corn. I do a lot of grilling in the summer, and corn goes with everything, so I always put a couple ears on the grill regardless of what else were having.

Production Director Cynthia Lyons Production Manager Mark Stokes ... An Asian salad with mandarin oranges, crispy wontons, and iceberg

lettuce is refreshing on a sunny afternoon.

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BUSINESS & EDITORIAL OFFICES300 N. Continental Blvd., Ste. 650 El Segundo, CA 90245

Vice President, General Manager Kim Paulsen | [email protected] Publisher Joanna Shaw | 303-995-9383

Associate Publisher Bernadette Higgins | 561-362-3955

West Coast & Mountain Advertising Manager Cindy Schofield | 310-456-5997The first tomatoes of the season with fresh picked basil and olive oilthe best ingredients, simply prepared.

National Retail Director Lisa Dodson | 800-443-4974 x 703Fresh fruit salad quenches my thirst and sweet tooth!

Retail Development and Custom Marketing John Potter | 812-275-4975 Grilled chicken kabobs with fresh bell peppers and squash. Theyre low in calories, carbs, and fatheaven!

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Executive Chairman, President Show Management Efrem Zimbalist IIIPresident & CEO Andrew W. ClurmanExecutive Vice President & CFO Brian SellstromExecutive Vice President, Operations Patricia B. FoxVice President, Controller Joseph CohenVice President, Research Kristy KausVice President, Digital Jason Brown

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AMAZING WELLNESS. Vol. 7, No. 3. Published periodically by Active Interest Media, Inc. 300 N. Continental Blvd., Ste. 650, El Segundo, CA 90245; 310-356-4100; fax 310-356-4111. 2015 Active Interest Media, Inc. All rights reserved. The opinions expressed by the columnists and contributors to AMAZING WELLNESS are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume liability for all advertising content and for any claims arising therefrom. Articles appearing in AMAZING WELLNESS may not be reproduced in whole or in part without the express permission of the publisher. The information in this magazine is provided to you for educational purposes under Section 5 of the Dietary Supplement Health and Education Act of 1994 and is not intended as medical advice. To obtain more in-depth information, contact your health care professional or other reliable resources.

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From a simple seed, planted in the ground with a little water, nutrients from the soil, and a whole lot of energy from the sun, comes the wholesome nutrition that sustains our lives.

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We have always been committed to growing non-GMO organic seeds, as exemplied in the banner article on GMOs called Seeds of Extinction that our founder wrote in 1985.

We have never grown anything GMO on Natural Factors farms. We make sure to choose true species non-GMO seeds for our seedlings, and we participate in seed saving programs.

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editors note

ALTHOUGH WE COVER HEALTH TOPICS THAT CONCERN

both men and women in every issue of Amazing Wellness, our annual Mens and Womens Health issue draws special focus to individual needs. Th ere is always new research, breakthroughs in natural therapies, and

discoveries in supplements to share. However, seeing real-life examples of how these discoveries and treatments are put into practice tends to be more powerful and impactful than simply reading about the research.

In Man to Man on p. 46, fi ve men who work in the natural health fi eld tell how they stay healthy every day. Each one has a diff erent holistic ap-proach to a healthy lifestylebut one that works for him. Youre likely to fi nd a diet and exercise plan that closely resembles your own (or one youd like to begin), or fi nd tips from a few of these healthy guys to incorporate into your own routine.

Our womens feature focuses on s omething very basicthe food we eat every day. In A Womans Best Diet on p. 54, author Vera Tweed explains how what we consume aff ects virtually all aspects of a womans well-be-ingkeeping hormones in balance, maintaining a healthy weight, avoiding aches and painsor, a persons diet can promote gas, bloating, bad moods, and more. An intuitive, clean, detoxifying, and allergen-free approach to eating can alleviate these common complaints. And in a related article, Fully Charged, (Amazing News, p. 18), dietitian Ashley Koff , RD, shares how getting back to basics with diet and taking a few key supplements can make your energy soar like never before.

Healthy eating for both men and women usually involves fresh fruits and vegetables, and summer is the perfect time to enjoy them. For healthful recipes, including fresh grilled salmon, a soup and salad made with seasonal produce, and a healthy dessert, turn to Summertime (and the Menus Easy)!on p. 94. Invite some friends over and enjoy.

Heres to the start of an amazing summer!

Ann NixEDITOR

[email protected]

free downloadSTRONG BONES & JOINTSVisit amazingwellnessmag.com any time throughout May and June to download a free PDF of this booklet.

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Protein powders derived from plants, such as pea, rice, or hemp, are growing in popularity. In addition to being a convenient source of vegan protein, they are less likely to trigger food sensitivities.

Plant-based protein powders are more easily digestible and have a more bal-anced phytonutrient profile, says Lauren Beardsley, ND, a naturopathic doctor at In-tegrative Health in Scottsdale, Ariz. If your system is too acidic, she says, They can help balance the pH, encouraging detoxifi-cation and limiting inflammation. These, says Beardsley, are some of the special characteristics of each type:

PEA PROTEINPopular among athletes, pea protein is a good source of branched chain amino acids (BCAAs), which are broken down in the muscle tissue to produce energy.

In addition, it is high in lysine, an amino acid that converts into carnitine, a mol-ecule responsible for building energy and lowering cholesterol. And, one serving may provide about 30 percent of a days iron requirements, although iron content varies among products.

RICE PROTEINA clinical trial, published in Nutrition Jour-nal, found that a specific organic, sprouted rice proteincalled Oryzatein and found in a variety of rice protein brandswas found to be especially effective for building lean muscle and strength, and promoting recovery after resistance exercise, qualities previously believed to be unique to whey protein. Although the two proteins contain different amounts of individual amino acids, both equally enhanced the results of resistance exercise.

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HEMP PROTEINAvailable in hemp seeds, oil, milk, butter, and powders, this potent plant protein has been popular among vegan athletes for many years. In addition to protein, hemp is rich in fiber, B vitamins, and a combination of healthy fats, including omega-3s. When unflavored, the protein powder has a pleasant nutty taste that works well in salad dressings, dips, soups, or sprinkled on vegetables.

SOY PROTEINThe FDA considers soy a heart-healthy food, and it is a longstanding, popular vegan pro-tein. But most soy in the United States is ge-netically modified and often highly processed with a variety of chemicals. To avoid these problems, Beardsley recommends choosing non-GMO, organic soy protein powders, and cautions that phytoestrogens in soy can disrupt estrogen and thyroid hormones.

OTHER PLANT PROTEINSSome products combine proteins from a variety of sources, including sprouted seeds and grains, cranberries, and algae, such as spirulina. Many manufacturers are utilizing this approach to create a com-prehensive blend of vitamins, fatty acids, and fiber that offers a myriad of health benefits, says Beardsley.

As an example, spirulina consists of up to 70 percent protein and is one of the few plant sources of vitamin B12, as well as other vitamins and minerals. It offers many health benefits, Beardsley adds, including immune-boosting properties and anticancer benefits, and it can help lower blood pres-sure. In addition to protein, sprouted seeds and grains contain fiber, iron, and chloro-phyllgood for detoxification and appetite control.

COOKING WITH PROTEIN POWDERSAlways popular in smoothies, protein pow-ders can also be used in cooking and baking. Anna Sward, author of The Ultimate Protein Pow(d)er Cookbook, points out that powders such as hemp, rice, and pea absorb a lot of liquid. Add moisturizing ingredients to a batter, she suggestsbananas, pumpkin pure, and cooked sweet potatoes and beets are her personal favorites. Rice pro-tein, she says, is well suited for pancakes, and hemp works well with strong flavors, such as chocolate.

These potent powders offer unique benefits

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AMAZING NEWS

Reading books on electronic devices before bedtime disrupts the bodys natural sleep rhythms, according to research published in the Proceedings of the National Academy of Sciences. In the study, 12 people read a book on an electronic device for 4 hours before bed, in a dimly lit room, for fi ve consecutive nights. On another fi ve nights, they read a real printed book on the same schedule. When using an electronic device, they were less drowsy, took longer to fall asleep, and were less alert in the morning. According to the researchers, use of electronic devices suppressed melatonin levels, making it more diffi cult to get a good nights rest.

Cant Sleep? Read a Real Book

ANTIOXIDANT BOOSTS WEIGHT LOSSAlpha-lipoic acid (ALA), known for its antioxidant properties, has now been found to enhance weight loss. In a Spanish study, 77 overweight women followed a calorie-reduced diet for 10 weeks with one of these daily supplement regimens: 300 mg of ALA, 1,300 mg of EPA (found in fish oil), a combination of ALA and EPA, or no supplements. Those taking ALA lost, on average, more than 15.5 pounds, compared to about 11.5 pounds in the non-ALA groups. EPA did not produce weight loss but increased levels of leptin, the hormone that signals a feeling of full-ness after eating, and may help with weight maintenance. The study was published in the journal Obesity.

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AMAZING NEWS

Whats your favorite way to unwind? My favorite way to relax is to laugh.

What dietary supple-ments are essential to your daily regimen? Magnesium and a probiotic are the foun-dation.

What is your favorite food? Broccoli.

Do you have a guilty-pleasure food? A very high-cacao dark chocolate bar.

What motivates and inspires you to do what you do? I am insanely curi-ous, and I love to see people empowered through education.

ASHLEY KOFF, RD, CELEBRITY DIETITIAN,

lecturer, and coauthor of Mom Energy: A Simple Plan to Live Fully Charged, says energy imbalances manifest in many ways, from the obviousfeeling tiredto digestive complaints such as irritable bowel syndrome, diabetes, high cholesterol, and heart disease. Here, she off ers simple ways to restore energy balance.

How does energy work?Imagine an assembly line inside the body. When food comes in, its broken down into various components, and as they travel along the line, theres input from diff erent workers, changing the structure of the components into usable forms. An example of input would be the enzymes that help us break down and assimilate food. Th ese start to work in our mouth as we chew, and the rest of the assembly line gets the message that food is present, so that it can mobilize its forces. Working as it should, that process effi ciently converts food into energy.

What causes problems?Our internal assembly line is designed to deal with foods as they are found in nature: an apple, for example, rather than

an apple-fl avored candy with corn syrup and hydrogenated oils. For a while, the body will try to work with these abnormal foods, but over time, the assembly line blows up, just like employees who reach a breaking point. People often tell me that they cant eat unhealthy foods the way that they used to. Th eir body is saying, 25 years of this? Please stop!

How do we fix our assembly line?Eat foods that are as close as possible to their natural form; quinoa instead of quinoa fl our, for example. And treat your body like a race car that makes frequent pit stops for small amounts of fuel. If you overfi ll the body, the excess is stored as fat, and when we need more energy, the body sends out hunger signals rather than dipping into fat stores. To avoid this, try to eat a small amount of food roughly every three hours, using these portions (For more details, visit ashleykoff rd.com):

Z CARBOHYDRATES: A fi st-sized servingZ ANIMAL PROTEIN: A palm-sized (without

the fi ngers) and thickness servingZ OIL OR SEEDS: 1 tablespoonZ NON-STARCHY VEGETABLES: As much as

you want

Also vital: Learn to relax, because constant stress keeps the assembly line working 24/7, and it gets exhausted. And be as active as possible throughout the day.

What supplements can help?Th ere are three key supplements that are really important for energy balance:

Magnesium is a muscle relaxer, and it turns off the assembly line. If you take calcium, I recommend a 1:1 ratio of calcium to magnesium. Or, take a mag-nesium citrate or glycinate supplement, 1 serving, as a liquid, powder, or pill.

Probioticsgood bacteriaare key for energy because they help the body process nutrients properly. Look for a combina-tion of Lactobacillus and Bifi dobacterium, and if you have digestive issues, Bifi do infantis.

B vitamins, from a multivitamin or B-complex supplement, help us assimilate carbohydrates. Th eyre good for the heart and extremely important for managing the bodys energy.

amazing peopleFully ChargedDietitian and author Ashley Koff, RD (pictured here), tells how to put the bounce back in your step with these energy-boosting tips BY JONNY BOWDEN, PhD, CNS

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enjoy a cup of coffeeA study that examined coffee habits of more than 447,000 Americans found that the

brew is linked with lower risk of deadly melanoma. The research, published in the

Journal of the National Cancer Institute, found that people who drank at least 4

cups of coffee daily had 20 percent lower risk for malignant melanoma. Earlier

studies found that coffee drinkers also experience fewer non-deadly skin cancers.

4 YEARS Average length of time between a

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that drug being withdrawn from the mar-

ketplace, according to research at Oxford

University in the United Kingdom. The

study, published in BMC Medicine, also

found that 400 drugs were withdrawn

between 1957 and 2011 because they

were dangerous, and 95 of these had

caused deaths.

1,500 mg Thats the daily sodium limitequivalent to

half a teaspoon of saltmedically recom-

mended for adults over age 50. Not only is it

very difficult to achieve, but recent research,

published in JAMA Internal Medicine, found

that this amount is linked with a shorter

life. The study looked at 2,642 women and

men for 10 years and found that those who

ate more salt1,500 to 2,300 mg, which

is between one-half and one teaspoon of

dailylived longer than those who ate less,

or more.

2xPremature deaths stemming from lack of

physical activity (double), compared with

deaths due to obesity. Regardless of body

weight, as little as 20 minutes of walking

daily can reduce risk and improve health,

according to a study of more than 330,000

European women and men, published in

the American Journal of Clinical Nutrition.

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AMAZING NEWS

Curcumin Reduces Dangerous Chronic InflammationAmong people at risk for diabetes and heart disease, chronic inflam-mation drives the development of full-blown disease, but curcumin (found in the spice turmeric) can slow down the process, according to research published in Clinical Nutrition. In a study of 117 people at such high risk, half were given 1 gram daily of a proprietary form of curcumin (Curcumin C3 Complex) and the others were given a placebo. Blood tests showed that the curcumin significantly reduced chronic inflammation and was an effective antioxidant. The ingredi-ent tested in the study, Curcumin C3 Complex, is found in a variety of supplement brands.

GREEN TEA FIGHTS ORAL CANCER EGCG, the active ingredient in green tea, selectively destroys oral cancer cells, without disrupting healthy ones, according to a lab study at Penn State. The problem with a lot of chemotherapyespecially early chemotherapy drugsis that they really just target rapidly divid-ing cells, so cancer divides rapidly, but so do cells in your hair follicles and cells in your intestines, so you have a lot of side effects, says researcher Joshua Lambert, PhD. You dont see these sorts of side effects with green tea consumption. Earlier research found that green tea in a mouthwash reduced dental plaque. Green tea is an ingredient in some natural toothpastes and mouthwashes.

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Healthy Living for Two Pregnancy is a fascinating time. Youre feeling your body grow and change week after week to support a whole new life. Most moms-to-be are aware that its

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BY VERA TWEED

OUR SKIN AND JOINTS MAY SEEM LIKE

VERY DIFFERENT parts of the body, but both rely on some of the same nutrients to stay supple and youthful, and both can benefi t from BioCell Collagen, a pat-ented substance found in many dietary supplements. Studies have shown that it improves mobility and decreases pain in achy joints, and helps restore moisture and structure to skin, reducing fi ne lines and wrinkles.

BioCell is a natural substance that contains three key nutrients: collagen, hyaluronic acid, and chondroitin. Although these are also available as individual ingredients, the combination in BioCell has unique properties because it comes directly from nature, rather than being pooled together by man. Th e diff erence is somewhat analogous to eating a whole carrot as opposed to taking a beta-carotene supplement.

BioCell comes from the cartilage in a chickens breastbone, which naturally contains all three ingredients. Aside from the fact that we dont eat chicken cartilage in its native state, the substance would not be eff ective because its molecules are too large to be absorbed and utilized by a human body. To solve the problem, BioCell is hydrolyzed, meaning that it undergoes a proprietary process that breaks down large molecules into much smaller ones.

People taking 2 gm daily of BioCell had less pain and were able to be more phys-ically active.


inside scoop in-the-know on the latest supplements

THE BEAUTY OF BIOCELL For youthful-looking skin and pain-free joints, BioCell collagen is a tw o-in-one supplement

good buys ...

More specifi cally, BioCell contains collagen peptides, which are chains of amino acids that are made of very small molecules. Studies show that this form is bioavailable and therapeutic for joints and skin. (Many anti-aging skin care products contain various types of peptides for topical use, but BioCell works from within.)

HEALING JOINTSTh e ends of bones in our joints are protected and cushioned by a specifi c type of cartilage, known as articular cartilage, which acts as a shock absorber and prevents friction. In osteoarthritis, this cartilage has been damaged, either by chronic low grade infl ammation, wear and tear, or some type of earlier trauma (sports injuries are common triggers).

Articular cartilage has no way to spontaneously heal itselfpainful surgical treatments or experimental stem cell therapy are options for its repair, but they arent foolproof. Platelet-rich plasma injection has been shown to be benefi cial, but costly. BioCell Collagen, with a structure similar to that of human articular cartilage, off ers a natural alternative that may bring relief or enhance the results of other treatments.

A study published in the Journal of Agricultural and Food Chemistry tested BioCell Collagen against a placebo on 80 people with osteoarthritis of the hip and/or knee, for 10 weeks. To measure effi cacy, researchers used two diff erent types of tests, which are widely used in studies of osteoarthritis. Th ey found that people taking 2 grams daily of BioCell had signifi cantly less pain and were able to be more physically active than those taking a placebo.

REDUCING LINES AND WRINKLESCollagen and hyaluronic acid are natural components of our skin, but their levels diminish as we age. Collagen provides structure and contributes to the bounce

OLYMPIAN LABS Biocell Collagen provides 1,500 mg of BioCell Col-lagen per serving, and has been proven to be effectively absorbed by the body.

RESERVEAGE NUTRITION Collagen Booster pro-motes youthful beauty and joint health with Bio-Cell Collagen and antioxidant-rich resveratrol.

THE VITAMIN SHOPPE BioCell Collagen II with Hyaluronic Acid delivers 1,000 mg of BioCell Collagen II, the type supported in clinical trials.

of youthful skin, and hyaluronic acid retains moisture in skin and helps to stimulate natural production of collagen. BioCell helps to restore both.

A 12-week study published in Clinical Interventions in Aging tested BioCell on 26 women whose faces showed signs of aging. Researchers found that taking 1 gram daily of the supplement reduced dryness, lines, and wrinkles.

Medical scans were used to determine how BioCell aff ected skin. Th ese showed that after 6 weeks, the supplement helped

to plump-up skin by increasing levels of collagen, and it also increased hemoglobin in the skin. Higher levels of hemoglobin, which gives blood its red color, increase the amount of oxygen delivered by the blood to skin tissues, giving it a healthier appearance. In addition, BioCell inhibits the breakdown of hyaluronic acid.

Researchers noted that the changes produced by BioCell Collagen supplements can be harnessed to counteract natural photoaging processes to reduce visible aging signs in the human face.

shopping guideThe body contains many different types of collagen, and several of them are found in dietary supplements. BioCell Collagen is a specific, patented form that contains a combination made by nature, consisting of approximately 60 percent hydrolyzed type II collagen, 20 percent chondroitin sulfate, and 10 percent hyaluronic acid. Whats more, the hyaluronic acid is low molecular weight (LMW), meaning smaller molecule size. LMW hyaluronic acid by itself has been shown to stimulate collagen repair. Other types of collagen supplements may offer different benefits and may or may not be supported by clinical trials.

On product labels: Look for BioCell Collagen or BioCell Collagen II as an ingredient in the Supplement Facts section. In addition, product labels should feature a BioCell Collagen logo. Recommended dosages:

Z For healthier joints: 2 grams daily. Z For younger-looking skin: 1 gram daily.


inside scoop

Contributing editor Vera Tweed has been writing about nutrition, fitness, and healthy living since 1997. She is the author of numerous books, including Hormone Harmony and the Users Guide to Carnitine and Acetyl-L-Carnitine. For more information, visit veratweed.com.

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If you cant pinpoint the

cause of your hemorrhoids, its time to check your

liver function.

BY EMILY A. KANE, ND, LAC

OK, SO MAYBE YOU DONT WANT TO BRING

it up over dinner with friendsor even tell your doctor about itbut chances are, you or someone you know has suff ered from hemorrhoids at some point in life. Estimates show that 2 million Americans seek treatment for this painful condition annually. So if you do have hemorrhoids, know that you are defi nitely not alone. Th e good news is that there are natural remedies that can bring fast relief, as well as long-term solutions to reduce the likeli-hood of future problems.

When it comes to hemorrhoids, there are two main types: external and inter-nal. Th e fi rst kind tend to protrude in grape-like clusters from the anus and

feel swollen and tender, especially after periods of prolonged sitting. Th ese types of hemorrhoids and are easy to remove with minor surgery, off ering rapid and permanent relief in most cases. Internal hemorrhoids, on the other hand, may or may not protrude from the anus; they are often uncomfortable and bleed with bowel movements. Internal hemorrhoids are trickier to remove surgically.

Th e best topical treatments are apple cider vinegar, coconut oil, and witch hazel (the main ingredient in Tucks and Preparation H). Apply with a cotton ball as needed. For quick relief, a small ice cube can also be placed over the aff ected area to slightly numb the hemorrhoid and soothe infl ammation.

Supplements of stone root, horse chestnut, butchers broom, gotu kola, ginkgo, and citrus biofl avonoids can also help reduce hemorrhoids. Take as single remedies or in a combination formula (see Good Buys below for suggestions). Ideally, you want about 250 mg per herb.

Constipation and straining are the most common causes of hemorrhoids, which become more common with age. Th ese pains in the rear end are also prevalent during pregnancy because of increased blood volume and added pressure on the bodys venous system. Consuming plenty of fi ltered water and fi ber-rich foods (2030 gm daily), along with regular exercise, helps to facilitate bowel movements and prevent hemorrhoids.

Blueberries may also help shrink veins related to hemorrhoids: eat about cup of blueberries daily. Frozen blueberries are even better because the process of freezing ruptures the cell walls of the berries and renders the vein-shrinking pigments more bioavailable.

If you cant pinpoint the cause of your hemorrhoids, its time to check your liver function. Heres why: After delivering oxygen to tissues, venous blood passes through the liver before reaching the heart. Any kind of liver congestion will slow the bloods journey back uphill to the heart. Th is can then createa backlog in the process, causing veins to balloon under the extra pressure. To restore liver health, avoid all drugs, alcohol, and coff ee. Additional liver-cleansing strategies to employ include castor oil packs (applied nightly over the liver area); liver-friendly supplements (e.g., milk thistle, yarrow, turmeric, dandelion, Siberian ginseng, alpha lipoic acid, and NAC); and liver-friendly foods (e.g., beets and artichokes).

FUTUREBIOTICS VeinFactors is one of the most com-prehensive blends for vein health; and it includes citrus bioflavonoids and butchers broom. Use for both varicose veins and hemorrhoids.

good buys ...RENEW LIFE Organic Triple Fiber, one of the bestselling fiber products on the market, features a trio of soluble and insoluble fiber from flax-seeds, oat bran, and acacia gum.

HIMALAYA HERBAL HEALTH-CARE LiverCare, which has devel-oped quite a cult-like following for its liver-cleansing abilities, boasts a mix of Ayurvedic herbs such as yarrow.

Emily Kane, ND, LAc, is a naturopathic physician and acu-puncturist specializing in gynecology, counseling, herbal medicine, and naturopathic manipulation (body work) based in Juneau, Alaska. She is the author of Managing Menopause Naturally. Visit her online at dremilykane.com.


remedy 411 natural solutions for common conditions

BUM RAPFollow this advice for putting hemorrhoids behind younaturally

OrganicIndiaUSA.comCall Toll Free: 888-550-8332 Join us on Facebook!

ORGANIC PRODUCTS & SOLUTIONS FOR CONSCIOUS HEALTHY LIVING

OUR VISION is to be a Vehicle of Consciousness in theglobal market by creating a holistic sustainable business modality,

which inspires, promotes and supports True Wellness andrespect for all beings and for Mother Nature.

True Wellness For All

BY JACK CHALLEM

THE CHIEF SYMPTOM OF FIBROMYALGIA is overwhelming musculoskeletal pain. Patients often describe their pain as being all over the body, with any type of touchlight or fi rmmaking the pain worse. Other common symptoms may include multiple tender joints, joint stiff ness, brain fog, depression, and anxiety. Sleep problems, headaches, and sensitivity to odors and noises are also common symp-toms. Th e disease aff ects an estimated 10 million Americans, with the vast majority being women, according to the National Fibromyalgia Association.

Th eres no test to specifi cally diagnose fi bromyalgia, and the complexity of symp-toms often frustrates both physicians and patients seeking help. Some physicians dismiss the disease as psychological.

THE CAUSESeveral factors may be involved in precipitating fi bromyalgia, but the disor-ders actual cause is unknown. Stress is associated with fi bromyalgia, and post-traumatic stress disorder sometimes precedes it. In addition, chemical odors can increase symptoms, which suggests that allergy-like sensitivities may be part of the problem. Th erefore, its important for fi bromyalgia patients to avoid exposure to many common chemicals, which might include copy machine fumes, printing inks, pesticides, and chlorine.

CONVENTIONAL TREATMENTSConventional doctors often resort to writing prescriptions for antidepressants or analgesic drugs, which may produce unwanted side eff ects.

EATING TIPSAs with most serious health problems, its a good idea to adopt a diet rich in quality proteins, such as fi sh and organically raised chicken, and nonstarchy vegetables. It is also important to minimize or completely eliminate foods containing refi ned sugars and starches, as well as gluten-containing grains.

SUPPLEMENTSSeveral supplements have been found to help people with fi bromyalgia. If you take more than two of these supplements, reduce the suggested dose.

Z VITAMIN D. Most patients with fi bromy-algia are defi cient in vitamin D, a nutrient needed for the bodys production of both bone and muscle. Numerous studies have found that a defi ciency of this vitamin is involved in low back pain, rheumatoid arthritis, and neuropathy. Vitamin D supplements can have analgesic benefi ts, and a study published in Endocrinology Practice found that vitamin D supplements can in fact reduce fi bromyalgia symptoms. Take 5,000 IU daily. Z B-COMPLEX VITAMINS. At least three

of the B vitaminsvitamins B1, B6, and B12have analgesic properties, and a defi ciency or marginal intake of these vitamins could very well increase sensitivity to pain. One study (of post-surgical patients) found that the B-complex vitamins reduced requirements for pain-reducing drugs. Take a high-potency B-complex with 2050 mg of vitamins B1, B2, and B3. Z S-ADENOSYLMETHIONINE. Several human

studies have found that S-adenosylme-thionine (SAMe, pronounced sammy) can reduce fi bromyalgia symptoms. European researchers reported that 800 mg of SAMe daily led to improvements in fi bromyalgia

A combination of CoQ10 and ginkgo reduced

fibromyalgia symptoms.

need to know preventive nutrition & supplements


FIGHT FIBROMYALGIANatural therapies can help to ease the pain and other symptoms of this mysterious condition

disease activity, pain, fatigue, morning stiff ness, and mood. SAMe plays a role in a biochemical process called methylation, which is involved in producing neu-rotransmitters involved in pain and anxi-ety. Take 600800 mg of SAMe daily. Z GLUTATHIONE. Fibromyalgia patients

tend to have low levels of glutathione, a powerful antioxidant made by the body. Its diffi cult to absorb dietary glutathione, but two precursorsN-acetylcysteine

good buys ...DR. MERCOLA Ubiquinol 100 mg Fire up your energy stores and boost immunity with this all- natural easily absorbable form of CoQ10 in its most active state.

JARROW FORMULAS Acetyl-L-Carni-tine Arginate + Alpha Lipoic Acid supports mitochondrial energy production with the power of two synergistic antioxidants.

RIDGECREST HERBALS Fibro Relief combines a homeopathic fibromyalgia rem-edy with herbs that support healthy muscles and tendons for whole-body relief.

(NAC) and alpha-lipoic acidare well absorbed and increase the bodys production of glutathione. Both supplements are rich in sulfur, one of glutathiones building blocks. Methylsulfonylmethane (MSM), another sulfur-rich supplement, might also be helpful because it has successfully been used in the treatment of connective tissue disorders. Take 5001,800 mg of NAC or 1,000 mg of MSM. Z ACETYL-L-CARNITINE. Italian researchers

gave fi bromyalgia patients either acetyl-L-carnitine (a form of the amino acid L-carntine) or placebos daily for 10 weeks. Patients taking acetyl-L-carnitine had sig-nifi cant reductions in pain, compared with patients receiving placebos. Take 1,0001,500 mg of acetyl-L-carnitine daily. Z COENZYME Q10. Studies have found that

fi bromyalgia patients have low levels of coenzyme Q10 (CoQ10). CoQ10 is needed by cellsparticularly muscle cellsto make energy. A three-month study found that a combination of CoQ10 and Ginkgo biloba extract reduced fi bromyalgia symptoms. Take 200 mg of CoQ10. Try adding 200 mg of Ginkgo biloba extract.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

YOUR GUT IS YOUR ENGINE

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need to know

Jack Challem, aka The Nutrition Re-porter, is the best-selling author of more than 20 books on health and nutrition, in-cluding The Inflammation Syndrome. Visit

him on the Web at nutritionreporter.com.

For further information visit www.pnibrands.com

BY KARTA PURKH SINGH KHALSA, DN-C, RH

THE MOST COMMON FIRST REACTION TO swishing a tablespoon of coconut oil around the mouth is often disgust and even a little gagging. So why do it? Turns out, this is the latest natural health craze, taken up by the likes of Gwyneth Paltrow, a weathervane for trendy practices if there ever was one. Yes, it is a little foreign, and takes a little getting used to, but its over pretty quickly and feels benign. Most of todays trendy mouth swishers like the results so much they add it to their morn-ing routine.

Oil pulling is an ancient Indian remedy said to improve oral health. Its the new kale, so youve probably heard about it. Th e procedure? Hold a tablespoon of just about any kind of natural edible oil in your mouth. Coconut and sesame oil taste good, so you might start with one of these. Swish the oil around in your mouth and pull it through your teeth and gums for about 20 minutes. Swish while youre get-ting dressed, taking a shower, or reading your email. When youre done, spit out the used oil, which by now will be white and foamy. Afi cionados claim their teeth are a little whiter, breath a bit fresher, and the mouth feels squeaky clean.

Oil pulling is a part of the traditional morning cleansing routine recommended by Ayurveda, along with body massage and tongue scraping. Th is oral oil rinse is used in Ayurveda to draw toxins from the mouth tissues and strengthen the nerves of the mouth, face, head, and lips. In fact, Ayurveda likes oil treatments for just about any nerve concerns, so using oil is thought to support nerves in the whole body, benefi tting issues including aging, insomnia, and anxiety.

Oil is also thought to be a natural antimicrobial when used orally. An Indian study confi rmed this benefi t. After two weeks of oil pulling, subjects had less cavity-causing bacteria in their plaque and saliva than those using a standard antibacterial mouthwash. Another study found that oil pulling with sesame oil was better than a drug-containing mouthwash for gum infl ammation. Th at study was followed up by one in which sesame oil pulling alleviated bad breath better than mouthwash. A likely mechanism for the benefi ts is that the oil is converted to natu-ral soap, which cleans the teeth and tissues.

Sesame and almond oils are suitable for the largest percentage of people. Ac-cording to Ayurvedic principles, coconut oil helps those with a tendency toward infl ammation (known as the pitta body type), while those who tend to retain wa-ter and have oily skin (kapha body type in Ayurveda) do well with less oil, instead

using hot water with honey, or hot water with turmeric and salt.

Above and beyond this routine morn-ing oil pulling, Ayurveda uses mouth rinses for more targeted treatments. To relieve a tingling sensation in the teeth, tooth weakness, oral pain, and/or dry oral tissues, use a tablespoon of sesame seed made into a paste. Add this to 1 cup of water and use this mix to gargle. Pulling with milk with a little added honey is use-ful for burning sensations, ulceration, and wounds to the oral membranes.

President of the National Ayurvedic Medical Association, Gwen Nagano, LMP, of Seattle, says, Seven years ago, I adopted the practice of oil pulling with sesame oil. My dentist often asks me what has changed, as I have siince not required any dental work. Whether or not you experience the same benefi ts, oil pulling is an inexpensive, safe practice that can eas-ily be added to your morning routine.

Sesame oil pulling alleviated bad breath better than mouthwash.


herbal healing get better with botanicals

OIL PULLING AND ORAL HEALTHBrighten your smile and freshen breat h with this ancient Indian remedy

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

Because nobodys name is Whatshername

BOOST YOUR MEMORY AND IMPROVE YOUR MOOD with Procera AVH. This clinically tested formula contains three super nutrientsacetyl-l-carnitine,

vinpocetine, and huperzinethat have been diligently researched and used globally to help support cognitive health and performance.

Remember, Procera AVH.

www.ProceraHealth.com

8 nutrients that fight

brain drain

BY LI

SA TU

RNER

FEELING FOGGY, FORGETFUL,

OR CONFUSED? Youre not alone. Causes of memory problems,

fatigue, and diffi culty learning range from impaired circulation to traumatic

brain injury to plain old stress. But you can combat brain drain; try

these smart supplements to stay sharp.


FEED FEED YOUR HEADHEAD

Citicoline

Apoaequorin

Phosphatidylserine

Ginkgo

DHA

MCTs

Acetyl-L-carnitine

Bilberry

EARLY SUMMER 2015 | amazing wellness 39

10 WARNING SIGNS OF ALZHEIMERSIf any of these signs sound familiar, it may be time to seek medical care:

XMemory loss that inter-feres with daily life, such as forget-ting important dates or events, or asking for the same information over and over.

YDifficulty solving prob-lems, developing and following a plan, or working with numbers; for example, follow-ing a recipe or keeping track of bills.

ZChallenges in complet-ing familiar tasks such as driving to a usual location or remembering the rules of a game.

[ Becoming confused about times or locations; losing track of dates or seasons; or forget-ting where you are and/or how you got there.

\ Difficulty un-derstanding visual problems and spatial rela-tionships, such as judging distance, or determining color or contrast.

] Difficulty following a conversation, repeating things over and over, or calling things by the wrong name.

^ Misplacing things or putting things in unusual places.

_ Poor judg-ment or decreased capacity for decision mak-ing; for example, giving large sums of money to tele-marketers.

`Withdrawing from work or decreased involve-ment in social activities or hob-bies, sometimes due to difficulties remembering how to complete tasks.

a Personality changes or changes in mood; for example, becoming anxious, confused, de-pressed, or easily upset.

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Citicoline is a chemical that occurs naturally in the brain and is involved in the synthesis of phosphatidylcholine, a compound in the brain thats important for memory and proper neurological func-tion. Levels naturally decline with age, but citicoline supplements can help improve mental acuity and slow brain aging. Studies are convincing, and several show citicoline can stabilize cell membranes, reduce free radical damage to neurons, and treat chronic cerebrovascular disor-ders. Other studies suggest citicoline can improve memory, treat attention defi cit-hyperactivity disorder (ADHD), enhance recovery from stroke, prevent cognitive deterioration, and reduce or delay the onset of dementia.

Apoaequorin, a protein that occurs in certain species of jellyfi sh, has been shown to improve several areas of cog-nitive function and brain health. Originally discovered in jellyfi sh and now derived from manmade sources, apoaequorin is thought to work by binding to calcium: brain cells require a specifi c balance of calcium to be healthy, but too much can lead to impaired neuronal function and eventually neuron death. By binding to calcium, apoaequorin prevents further accumulation of calcium deposits in the brain. Several studies show apoaequorin supports cognitive function and tasks, including learning, word recall, and short-term memory. Apoaequorin may also improve sleep and mood, and can pro-tect against certain kinds of stroke.

DHA (docosahexaenoic acid). DHA is a type of omega-3 fatty acid found in cala-mari and other fatty fi sh. In fact, calamari is thought to be the richest source of DHA. Th is omega-3 fat is the primary structural fatty acid in the brain, and is critical for cognitive function; its thought that DHA helps maintain fl uidity of membranes and makes them more fl exible to sending and receiving signals. As such, DHA plays a crucial role in brain activity, helps ensure the normal transmission of messages between nerve cells and in the eyes, and may help decrease memory loss. It can also work in conjunction with phosphati-dylserine (see p. 42) to increase membrane fl uidity and enhance the synthesis of neurotransmitters.

Continued on p. 42


Welcome to the New You.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

available at

Do you eat a lot of fat? the doctor

asks a new patient. Oh, no, I really try

not to, is the most common response.

Wrong answer, says David

Perlmutter, MD, board certified neu-

rologist and author of Grain Brain: The

Surprising Truth about Wheat, Carbs,

and SugarYour Brains Silent Killers.

The emphasis on avoiding fat, says

Perlmutter, has increased the amount

of carbohydrates in our diet to such an

extent that theyre driving soaring rates

of Alzheimers disease, while deplet-

ing us of fats that are building blocks

for healthy brain function. But with the

right diet, Alzheimers is, as he puts it,

absolutely a preventable disease.

This flies in the teeth of common wis-

dom, as does Perlmutters assessment

of the cause of Alzheimers. In conven-

tional medical thinking, brain plaques

are believed to cause the disease, or at

least be the chief contributing factor.

Not so, says Perlmutter. Alzheim-

ers is inflammation of the brain, he

says. The plaques are a response

that the brain is mounting against

the inflammation, not the other way

around. The latest imaging studies

show that half of people with high

plaque levels are completely normal,

he adds, and drugs that target plaque

make patients more demented, not

better.

THE GENETIC KEYWe cant change our genes. However, says Perlmutter, We have the

profound ability to modify our genetic expression, based upon our

lifestyle choices. And genetic expression is what determines whether

or not we get Alzheimers or other diseases.

Our food influences which genes are turned on or off. The combina-

tion of carb overload, lack of the right fat, and often gluten, turns on

genes that raise risk for Alzheimers, says Purlmutter.

CARBS AND SUGAREating too many carbs and too much sugar for too long leads to

chronically high blood sugar levels. Imaging studies show that chronic high blood sugar,

at levels that are medically considered normal, contribute to shrinkage of the brain.

More specifically, an A1c test measures blood sugar during the previous three months.

A reading below 5.7 is considered normal; 5.76.4 is prediabetic; and 6.5 or higher is

diagnosed as diabetes, which doubles risk for Alzheimers. But risk for the disease, says

Perlmutter, begins to increase when A1c is higher than 5.2.

FATSIts well known that omega-3 fats from fish, and fat in olive oil, are anti-inflam-

matory and good for every aspect of our health, but saturated fats are misunderstood,

says Perlmutter. Studies show that saturated fats (even butter) neither raise nor lower

inflammation but are necessary building blocks for the brain. There is one caveat: Fat

from conventionally raised animals is toxic, because theyre fed pro-inflammatory corn

and pesticide-laden feed, which isnt their natural diet.

Good sources of saturated fat include meat, eggs, and dairy products from animals

that are grass-fed, free-range, and raised without the use of hormones, antibiotics, or

pesticides. Coconut oil and avocados are other good sources of beneficial fats.

GLUTENSensitivity to gluten can trigger dementia, says Perlmutter. And its underdiag-

nosedso much so that he recommends everyone get checked with a comprehensive

test such as that from Cyrex Laboratories (cyrexlabs.com). Many commonly used tests

arent sensitive enough to detect intolerance. But gluten poses a much bigger problem.

Even in small amounts, in everybody, not just those who are so-called gluten-sensi-

tive, it actually disrupts the junctions in the gut, he says. This leads to a leaky gut, which

triggers autoimmune reactions and inflammation in the whole body, including the brain.

Although the degree of reaction to gluten varies from one person to another, says

Perlmutter, its an ingredient that is best avoided by everyone.

Perlmutters dietary suggestions are pretty simple: Skip over gluten-filled grains,

starchy vegetables, and sugar, and eat anything thats left, making sure to choose only

organic, grass-fed meat and dairy products, fish that isnt toxic, and organic versions of

everything else. To learn more, visit drperlmutter.com.

THW

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MCTs (medium chain triglycerides) are a naturally occurring source of dietary fat found most commonly in coconuts and coconut oil, and provide a fast, easy-to-access source of energy. Normally, the brains main supply of energy is glucose (sugar). But in people with cognitive im-pairment or dementia, brain cells are less effi cient at using glucose for fuel; this can worsen cognitive decline and Alzheimers progression. By providing a substitute for glucose, MCTs can preserve brain func-tion. Several studies show treatment with MCTs can improve memory and recall, reduce mental decline, and eff ectively treat cognitive dysfunction.

Phosphatidylserine (PS). PS is a type of phospholipid, a fat thats found in the brain and in cell membranes throughout the body. In the brain, PS enhances the synthesis and release of neu-rotransmitters and regulates the actions of synapses, and is essential to normal brain function. Stud-ies show PS can restore age-related memory loss, improve concentration, enhance learning, mitigate certain cogni-tive defi ciencies, and restore the function of worn-out nerve cells.

Ginkgo. From the leaves of the Ginkgo biloba tree native to China, ginkgo has been used for thousands of years to promote brain health and improve cognitive func-tion. Its high in antioxidant fl avonoids that protect against free radicals and boost circulation by dilating small blood ves-sels and increasing oxygen fl ow to brain cells. Th ough study results are mixed, many show ginkgo improves memory and concentration, enhances mental focus, and protects the brain from aging.

Acetyl-L-carnitine (ALC). ALC is a form of the amino acid carnitine thats specifi c to brain func-tion. Other forms of carnitine are geared toward muscle activity and weight loss; ALC, however, can cross the blood-brain barrier and helps diminish age-related deterioration of the brain and prevent damage to nerve cells that may occur with diminished oxygen supply. It may also help stroke victims recover more quickly, reduce mental deterioration in Alzheim-ers patients, prevent Parkinsons disease, and decrease anxiety and depression.

Bilberry. Well-known for its benefi cial eff ects on eyesight, bilberry

can help brain function as well. Bilberry is thought to enhance brain health by promoting blood fl ow, a function of its high concentration of anthocyaninsantioxidants that increase capillary strength and enhance circulation. Studies show

bilberry helps improve brain func-tion, protects against stroke and

enhances neurotransmission, and may also provide some protection against

Alzheimers.

Age-related memory loss?

Poor concentration? Difficulty learning new

things? Try supplementing with PS, which has been shown to help improve

all of the above symptoms.

BARLEANS MCT Swirl in Coconut delivers the brain-

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KEYVIEW LABS Procera AVH Memory combines the

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QUINCY BIOSCIENCE Prevagen is the only product

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brain function.

EDITORS PRODUCT PICKS

Continued from p. 40

Lisa Turner is a certified food psychology coach, nutritional healer, intuitive eating consultant, and author. She has written five books on food and nutrition and developed the Inspired Eats iPhone app. Visit her online at inspiredeating.com.


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William Davis, MD Age: 57

After years of treating heart patients after the fact, and seeing his mother die of a heart attack at age 62, cardiologist and Wheat Belly author William Davis, MD, became a health crusader. Renewing a childhood interest in nutrition, he discovered that eliminating wheat, other grains, and sugars healed the heart and most other ills (including weight problems), in his patients and himself.

What He EatsBREAKFAST: Fried eggs, uncured bacon, and coffee, or a smoothie with coconut milk and avocado.LUNCH: Typically none, but may nibble on a handful of nuts.DINNER: Fish or organic, grass-fed, fatty meat, lots of veggies, and red wine.SNACKS: None.FAVORITE TREAT: Once or twice a month, homemade chocolate, made by melting plain bakers chocolate, sweetening with stevia or monk fruit, and adding nuts or raw seeds.

SupplementsVitamin D, fish oil, magnesium malate, zinc, iodine, and trypto-phan at bedtime.

Fitness RoutineDepending on the weather (in Wisconsin), cycling outdoors or riding a stationary bike, several times a week, and high-intensity strength training, once or twice per week. In good weather, a 25-mile bike ride once a month and a two-hour walk once or twice a month.

TO UNWIND: Challenging 14-year-olds on Xbox while riding a stationary bike, or watching movies.OTHER FUN ACTIVITIES: Traveling to watch his daughter play in pro tennis tournaments around the world, and going on wine country tours.SLEEP: 7.5 hours.NAPS: None.ONLINE: wheatbellyblog.com

David Foreman, RPh, ND Age: 50

Once a very successful conventional pharmacist, David Foreman, RPh, ND, switched gears to become The Herbal Pharmacist and educate both health professionals and consumers about the power of natural healing. He now lectures at universities and hospitals, teaches pharmacists, hosts a national radio show and blog, and frequently appears on television shows around the country.

What He EatsBREAKFAST: Hard-boiled eggs and coffee.LUNCH: Salad with a small amount of protein, most often chicken, raw veggies, and apple or pineapple.DINNER: Fish, chicken, or lean cuts of pork or beef, baked or grilled, with at least two veggies, usually cruciferous ones. Sushi once or twice per week.SNACKS: Raw veggies with hummus or a mix of nuts (pistachios, raw almonds, macadamia nuts) and dried fruits (dried cranberries, cherries, blueberries), and occasionally, hot-air popped popcorn with butter and cayenne pepper.FAVORITE TREAT: Good red wine or craft or European beer, once a day.

SupplementsTurmeric; fish oil; reishi; AHCC to build healthy immunity; magnesium citrate; B complex; green tea (as a tea); probiotics; Phase 2 white kidney bean extract before eating starchy foods; ubiquinol; chia seeds; chromium; MenaQ7 vitamin K2 with calcium and vitamin D3 for heart health; and, if needed, Celadrin and IbuActin with Perluxan for pain relief.

Fitness RoutineEACH WEEK: Cycling up to an hour, 3 to 4 times; running 3 to 5 miles, once or twice; and weight training 3 to 4 times, with one day off.

TO UNWIND: Golfing, working out, lunch or dinner out with friends or cooking for them at home. Going to professional baseball, hockey, basketball, and football games around the country.SLEEP: 8.5 to 9 hours.NAPS: Between 30 and 60 minutes, especially when he sleeps less than 9 hours.ONLINE: herbalpharmacist.com

Conventional dietary advice

everything in moderationis a

disaster.

I enjoy how I feel when I

practice what I preach.

Joel Fuhrman, MD Age: 61

A board-certified family physi-cian and author of The End of Dieting and other popular books, Joel Fuhrman, MD, was a competitive figure skater until a serious injury ended his athletic career. Alternative medicine helped him recover and inspired him to become a doctor who specializes in preventing and reversing disease through nutritional and natural means.

What He EatsBREAKFAST: Steel-cut oats, ground flax and chia seeds, wild frozen blueberries, pomegranate or an orange, or a green smoothie made with kale, lettuce, seeds, berries, and half a banana.LUNCH: Veggie-lentil bean soup with a carrot-celery juice base, salad with red onion, chickpeas, and a nut-seed-based dressing such as tomato-almond fig vinegar, and one fresh fruit.DINNER: Cabbage slaw with cucumbers, steamed artichokes, asparagus, or broccoli, with mushrooms and/or onion, intact whole grain sprouted grain bread with avocado, tomato, and almond pesto. An occasional glass of fresh squeezed veggie juice, fresh fruit, or a frozen fruit-based desert.SNACKS: None.FAVORITE TREAT: Nice cream, about once a week, made by blending frozen banana, unsweetened vanilla soy milk, cocoa powder or vanilla beans, coconut flakes, and a date.

SupplementsA mens multi with vitamin D, which does not contain folic acid; beta carotene, or vitamin A; a vegan DHA-EPA omega-3 supple-ment that is refrigerated for freshness; and a mix of mushroom extracts with beta glucan; astragalus root; and elderberry for healthy immune function.

Fitness RoutineWeight training twice weekly; playing singles tennis or mogul skiing (depending on the season) twice weekly; plus biking, swimming, running, and exercises at home, such as hopping up stairs, jumping on and off a bench, abdominal and back exercises, and lunges to maintain fitness for more aggressive activities, including mountain biking in the woods, digging holes for planting bushes and trees, and climbing trees.

TO UNWIND: Watching movies or television in bed.OTHER FUN ACTIVITIES: On occasion, snorkeling or surfing in a warm climate.SLEEP: 7 hours.NAPS: None.ONLINE: drfuhrman.com

Andrew Saul, PhD Age: 60

The editor of The Orthomolecular Treat-ment of Chronic Disease, author of many natural health books, and the subject of The Megavitamin Man, a documentary

being released later this year, Andrew Saul, PhD, became passionate about nutrition

when he became a father. And his children grew up without needing antibiotics. Dedicated to enlight-

ening people on the true power of nutrition, he isnt afraid to say that nutritional therapy can cure disease, and provides evidence to back it up.

What He EatsBREAKFAST: None LUNCH MID-MORNING: Oatmeal and yogurt, an omelet, a whole-grain sandwich, or a wrap.DINNER: Salmon, quiche, or pasta with salad and/or veggies and cheese.SNACKS: Homemade trail mix of nuts and dried fruit, or fresh fruit.BEVERAGES: Veggie juice, fruit juice diluted with water, and organic cider.FAVORITE TREAT: Natural or organic ice cream, every other day.

SupplementsVitamins A, B complex, C, D, and E; extra niacin and sublingual B12; fish oil; phosphatidylcholine; lutein; zeaxanthin; chromium; zinc; magnesium citrate; and probiotics or yogurt.

Fitness RoutineOn average, walking about four miles every other day and doing yoga stretches daily, plus gardening, hiking, swimming, and in winter (in Rochester, N.Y.) shoveling snow.

TO UNWIND: Listening to classical music.OTHER FUN ACTIVITIES: Picnicking and travel. SLEEP: 8 hours.NAPS: Every other day, on average, for an hour or so.ONLINE: doctoryourself.com

I enjoy all aspects of life and

want to keep doing so. I also hate hospitals,

invasive medical care, and drugs and want to be

proactive to avoid ever needing such medi-

cal care.

I want to live long enough to see my grand-

children and great- grandchildren, to be well and fit.


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strongly associated with weight loss that a more basic fact is often overlooked. Th e right foods can help to rebalance hormones and relieve almost any ailment, from bloating, bad moods, and unpleasant monthly cycles to uncomfortable menopausal symptoms and assorted aches and pains. Any one of these, as well as excess weight, may simply be a symp-tom of eating the wrong foods.

On a positive note, eating in a way that suits your unique make-up can boost energy, reduce health risks, and keep you looking and feeling on top of your game. A leaner body can be a welcome side eff ect.


Listen to your body to develop your own

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Developing your best way of eating takes a bit of research and planning, but its a worthwhile investment. Rather than viewing eating as a chore or stress reliever, consider meals as special events. After all, food is fuel that can enable your body to function and feel at its best, and the right meals can make each day more pleasant. On the fl ipside, eating food that doesnt agree with you is like putting dirt in the gas tank of your car, but manifesta-tions are not always obvious.

A lot of hormone imbalance is infl am-mation and metabolic problems from food sensitivities, says Tammy Post, DO, an integrative physician and founder of Project Fabulous (projectfabulous.com), a weight-loss program that addresses food intolerance and hormonal issues. Such sensitivities, or food intolerances, are

immune-system reactions that can take hours or days to express themselves, mak-ing the connection diffi cult to detect.

Although each womans reaction is unique, there are some common foods that many of us have diffi culty with, especially if they are eaten on a regular basis or in large amounts. Identifying your personal triggers and designing your own diet will give you the best results.

KNOW THE TOP PROBLEM FOODSPost has found that four food types most often provoke infl ammation, discomfort, and weight gain: gluten, added sugars and artifi cial sweeteners, soy, and dairy. To heal your system, she recommends avoiding all four for 21 to 28 days, especially if you need to lose a lot of weight, because the underly-ing infl ammation prevents weight loss, as

well as disrupting hormones.Doing this is, in fact, a form of detoxifi ca-

tion that calms infl ammation and enables your body to reach a new, healthier state. Less often, says Post, corn or peanuts can also cause problems, and some people cant tolerate eggs. Although not every woman suff ers from an intolerance of one or more of these, anyone with hormonal, weight, mood, or other unwanted symptoms is likely to benefi t from a food overhaul.

GO NATURALLY GLUTEN-FREESince gluten is found in many processed and packaged foods beyond baked goods, including many salad dressings, soups, and

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Amazing Wellness - Summer 2015