good health lifestyles - jan. 2016

Good HealthTMLIFESTYLES

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COMPLIMENTS OF

OUR 30-DAYMINDFULNESSCHALLENGE

VOLUME 3, ISSUE 0116

Peripheral Artery DiseaseThe Hidden Epidemic

WAYS TO BOOST YOURMETABOLISM5

+

YOUR FAVORITE COMFORT FOODS MADE HEALTHY!

Leading Baylor University researcher Dr. Ajay Goel talks

about cancer, curcumin, and the power of

the patient.

HEALTH

TAKE CHARGE

of your

NATURE’S MIRACLEHow CurcuminCan TransformYour Health

get zen!

GHL_cov_winter15_final_dec1.indd 1 12/3/15 11:25 AM

OUR 30-DAYMINDFULNESSCHALLENGE

VOLUME 3, ISSUE 0116

Peripheral Artery DiseaseThe Hidden Epidemic

WAYS TO BOOST YOURMETABOLISM5

+

YOUR FAVORITE COMFORT FOODS MADE HEALTHY!

Leading Baylor University researcher Dr. Ajay Goel talks

about cancer, curcumin, and the power of

the patient.

HEALTH

TAKE CHARGE

of your

NATURE’S MIRACLEHow CurcuminCan TransformYour Health

get zen!

GHL_cov_winter15_final_dec1.indd 1 12/8/15 3:08 PM


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EDITOR-IN-CHIEF

Jaye McDonald

DESIGN/ART DIRECTOR

Roberta Jones

DIGITAL CREATIVE DIRECTOR

Amy Medina

ASSOCIATE EDITORS

Stan Daniels Leigh Day

CONTRIBUTING WRITERS

Dr. Robert Thompson Dr. Jacob Teitelbaum

Joseph Theodore Chris Kilham

Dr. Gaetano Morello Sarah Starr

Perla Björk Egilsdóttir Dr. Mathias Schmidt

COVER PHOTOGRAPHY

Stewart Cohen

EDITORIAL OFFICES

1950 S. Rainbow Blvd. Suite 103-63

Las Vegas, NV 89146 [email protected]

PUBLISHER Mukoy Publishing

Published quarterly by Mukoy Publishing, 1950 S. Rainbow Blvd., Suite 103-63, Las Vegas, NV 89146. ©Mukoy Publishing. All rights reserved. No part of this publication may be reproduced without the written permission of the publisher. The opinions expressed by the contributors to Good Health Lifestyles are not necessarily those of the editor or publisher. The information in this publication is solely for educational purposes under Section 5 of the Dietary Supplement Health and Education Act of 1994 and is not intended as medical advice.

Good HealthTM

LIFESTYLES

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EDITOR'S CORNER

4

Every time the calendar turns over to a new year, we’re filled with the promise of a fresh start. We each have another opportunity to reach a new goal, whether it’s losing weight, getting healthier, or finally ditching a bad habit that may have been plaguing us for years. The problem is, we often don’t have the tools or the support we need to follow through on our goals. That means that most of us become discouraged within just a few weeks and give up our quest.

This year can be different.

Set yourself up for success by first realizing that lasting changes don’t happen overnight. While some experts say it takes three weeks to change a habit, actual results can often take months to see. Be patient and celebrate the small victories . . . the fact that you’re eating more veggies every day, you’re sleeping better, and your mood is brighter.

It’s also important to create a support group to cheer you on and keep you motivated. Good Health Lifestyles is there for you! Packed with information to help you be your best and healthiest self, each issue gives you cutting-edge, clinically proven information plus a wealth of practical ways to incorporate this data into your own life.

As we look toward 2016, it’s a perfect time to reset your body after a holiday season filled with indulgences. For instance, we can help you cut through all of the health and weight loss hype that’s all too prevalent this time of year. Need proof? Check out our comprehensive guide to effectively lose weight on page 18. No magic bullets or diet foods—just the healthiest way to eat and move to get real results. It’s a great way to lean out while also giving your body exactly what it needs to be the best it can be, no matter what your age.

If you do suffer from a chronic health condition like cardiovascular disease or stress, this may also be the year to finally get a handle on things. Check out pages 12 and 34 to discover how two little-known nutrients can promote healthy arteries and overall cardiovascular wellness. If stress is a constant companion, turn to page 8 for 30 day’s worth of tips to help you ease the crazy and invite more calm into your life.

In this issue, we’ve also been privileged to talk with Baylor University’s own Dr. Ajay Goel on effective ways to prevent cancer with curcumin and become a more empowered patient. Plus, on page 28 we’re providing even more intel on what may well be the most powerful supplement on the planet.

We’d love to hear from you about the steps you are taking toward a healthier, more fulfilling future. Drop us a line and share your successes—both large and small—at [email protected].

Yours in health and happiness,

JayeJaye McDonaldEditor-in-Chief


ON THE COVER

8 Cultivate Your Calm 30 days and 30 ways to make

mindfulness a part of your everyday routine.

12 Welcome to My P.A.D. Natural ways to enhance blood

flow and ease the symptoms of this all-too-common form of atheroslerosis.

22 5 Ways to Rev Your Metabolism

Simple ways to burn more calories every day.

24 An Interview with Dr. Ajay Goel

Dr. Goel shares new findings on curcumin’s role in the fight against cancer.

28 Curcumin: The Herbal Cure-All

The secret behind curcumin’s effectiveness and how it can benefit you.

48 Mood Food Healthy makeovers for your

favorite comfort foods.

FEATURES

14 Fighting Chronic Inflammation

What it is, how it can undermine good health, and how you can extinguish this internal fire.

18 The Weight Loss Plan The Really Works!

Set yourself up for lasting success with our common-sense plan.

36 Yoga: Anywhere, Anytime Enhance flexibility and ease

stress with easy moves you can do at your desk.

18

24

48 44

50 Soothe Away Your Arthritis Pain

How comfrey cream eases pain and stiffness.

IN EVERY ISSUE

6 News You Can Use

52 Research Roundup

DEPARTMENTS

32 HERBAL HELPERS

Anything Can Happen Tackle life’s unexpected upsets

with adaptogens.

34 EXPERT CORNER

Heart Disease & Cancer Discover how grape seed

extract can lower your risk.

40 NUTRITION

Dishing the Diets The 411 on four of today’s most

popular ways of eating.

44 ALTERNATIVE MEDICINE CHEST

Heading Off Headache Pain

Eight ways to ease headache pain naturally.

46 ASK THE DOCTOR

Bothered by Your Bladder? Herbal help for occasional

urinary incontinence.

5

Good HealthTMLIFESTYLESGood HealthTMLifestyLes

Your Multi Women, take heart: taking a daily multivitamin-mineral supplement appears to reduce the risk of heart disease by as much as 35 percent say researchers from the Office of Dietary Supplements at the National Institutes of Health. But the key to getting these benefits is consistency. The results only occurred in those who took their multi for three years or more. To maximize your multi, look for a supplement that provides more than the Recommended Daily Allowance and boasts all of the essential nutrients (vitamins A, C, D, E, and the Bs, plus calcium, magnesium, selenium, and zinc) in their most absorbable form.Bailey RL. Multivitamin-mineral use is associated with reduced risk of cardiovascular disease mortality among women in the United States. J Nutr. Published ahead of print, doi:10.3945/jn.114.204743.

News You Can use

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a single strength training session lasting as little as 20 minutes can boost your long-term memory by as much as 10 percent, according to a study in the journal Acta Psychologica. If you’re a novice to weights, check your community center or local gym

for strength-training classes like Bodypump or Kettlebell Power to help you learn proper form and techniques.Weinberg L. A single bout of resistance exercise can enhance episodic memory performance. Acta Psychol. 2014;153:13-19.

Butter’s BetterContrary to long-held dietary advice, a new study in the British Medical Journal reports that eating butter and other saturated fats won’t up your risk of heart disease, type 2 diabetes, or an early death. What’s the real culprit? Trans fats found in margarine, snack foods, and packaged baked goods. The researchers from McMaster University found that, while there was no clear link between saturated fat and cardiovascular disease, regularly chowing down on trans fats was associated with a 21 percent increased risk of coronary heart

disease and a 34 percent increased risk of dying from any cause. Since conventionally raised animal products can harbor pesticides and other industrial chemicals, opt for pastured or organic meats and butter.

de Souza RJ. Intake of saturated and trans unsaturated fatty acids and risk of all cause mortality, cardiovascular disease, and type

2 diabetes: systematic review and meta-analysis of observational studies.

BMJ. 2015;351:h3978.

telltale telomeres may Predict caNcerYour telomeres, which are the tiny caps at the end of your chromosomes that protect against DNA damage, may be able to foretell a future bout with cancer years before it’s diagnosed, according to a groundbreaking new study in the journal EBioMedicine. Although telomeres naturally shrink as we age, this study found that they shorten much faster in individuals who were developing cancer. In fact, telomeres in persons developing cancer looked as much as 15 years chronologically older than those of people not developing the disease! These findings may mean that a life-saving blood test could be on the horizon. Until then, eating antioxidant-rich foods, staying physically active, and popping a bioavailable curcumin supplement can help prevent premature telomere shortening.Hou L. Blood Telomere Length Attrition and Cancer Development in the Normative Aging Study Cohort. EBioMedicine. doi:10.1016/j.ebiom.2015.04.008.

10percent

News winter2015_proof 1.indd 6 11/23/15 1:14 PM

Good HealthTMLifestyLes

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skimping on sleep accelerates agiNgThink the occasional sleepless night won’t hurt? Think again! Researchers at the University of California Los Angeles found that just a single night of partial sleep deprivation speeds up biological aging in older adults. This isn’t the first study suggesting that a lack of sleep can take a toll on the body. Previous research shows that sleep loss can impede the ability to focus and make decisions. It may also lead to an increased risk of obesity. How much sleep do you really need? While the amount depends on a person’s age, most experts recommend that adults get between seven and eight hours of sleep per night. American Academy of Sleep Medicine. Partial sleep deprivation linked to biological aging in older adults. ScienceDaily, 10 June 2015.

Go with Your gutYou are more bacteria than you are you. In fact, there are 10 times more bacterial cells in your body than human cells, according to a growing number of scientific studies. If that leaves you wondering what all of those critters are up to, wonder no more. A groundbreaking book by Stanford University’s Justin and Erica Sonnenburg details the many powerful ways in which your microbiota interact with your body. The Sonnenburgs maintain that these trillions of bacteria determine whether you are sick or well, fit or overweight, happy or sad.

The microbiota has always been with us. But now, say the Sonnenburgs, changes to the human diet, the overuse of antibiotics, and your obsession with cleanliness have set your bacteria up for mass extinction. The result? This bacterial upheaval could be the culprit behind the mysterious spikes in some of your more troubling modern ailments, from food allergies to autism to depression, and potentially even cancer.

The Good Gut offers a way out that can leave you healthier and happier. Along with their plan for nourishing your microbiota, the Sonnenburgs provide recipes and a meal plan that will help foster a healthy inner environment and strengthen the bacterial community that inhabits your gut. In this important must-read investigation, the Sonnenburgs look at safe alternatives to antibiotics, dietary and lifestyle choices to encourage microbial health, the management of aging microbiota, and the nourishment of each of our individual microbiomes.

The ultimate takeaway? Caring for your gut microbes may be the most important health choice you can make.

Book review

7

the suNshiNe strategY for cold & Flu seasoNPromising new studies suggest that boosting your vitamin D levels might help to ward off common cold-weather illnesses like the flu. In fact, the active form of vitamin D appears to temper the damaging inflammatory response of some white blood cells, while also boosting immune cells’ production of pathogen-fighting proteins. The problem is, more than 40 percent of Americans are D deficient. People at the highest risk? African Americans, people who spend a lot of time indoors or who live in Northern climates, and older people. Ensure you’re getting enough with a daily supplement that provides at least 1,000 IU of vitamin D.Forrest KY. Prevalence and correlates of vitamin D deficiency in U.S. adults. Nutr. Res. 2011;31(1):48-54.

The percentage of doctors who say their patients’ mood

improved as a result of owning a pet. Fido’s feel-good effect is

backed by science with numerous studies linking pet ownership

to lower blood pressure, better cardiovascular health,

and less stress.Source: The Human-Animal Bond Research Initiative

(HABRI) Foundation.


Good HealthTMLIFESTYLESGood HealthTMLifestyLes

7

skimping on sleep accelerates agiNgThink the occasional sleepless night won’t hurt? Think again! Researchers at the University of California Los Angeles found that just a single night of partial sleep deprivation speeds up biological aging in older adults. This isn’t the first study suggesting that a lack of sleep can take a toll on the body. Previous research shows that sleep loss can impede the ability to focus and make decisions. It may also lead to an increased risk of obesity. How much sleep do you really need? While the amount depends on a person’s age, most experts recommend that adults get between seven and eight hours of sleep per night. American Academy of Sleep Medicine. Partial sleep deprivation linked to biological aging in older adults. ScienceDaily, 10 June 2015.

Go with Your gutYou are more bacteria than you are you. In fact, there are 10 times more bacterial cells in your body than human cells, according to a growing number of scientific studies. If that leaves you wondering what all of those critters are up to, wonder no more. A groundbreaking book by Stanford University’s Justin and Erica Sonnenburg details the many powerful ways in which your microbiota interact with your body. The Sonnenburgs maintain that these trillions of bacteria determine whether you are sick or well, fit or overweight, happy or sad.

The microbiota has always been with us. But now, say the Sonnenburgs, changes to the human diet, the overuse of antibiotics, and your obsession with cleanliness have set your bacteria up for mass extinction. The result? This bacterial upheaval could be the culprit behind the mysterious spikes in some of your more troubling modern ailments, from food allergies to autism to depression, and potentially even cancer.

The Good Gut offers a way out that can leave you healthier and happier. Along with their plan for nourishing your microbiota, the Sonnenburgs provide recipes and a meal plan that will help foster a healthy inner environment and strengthen the bacterial community that inhabits your gut. In this important must-read investigation, the Sonnenburgs look at safe alternatives to antibiotics, dietary and lifestyle choices to encourage microbial health, the management of aging microbiota, and the nourishment of each of our individual microbiomes.

The ultimate takeaway? Caring for your gut microbes may be the most important health choice you can make.

Book review

7

the suNshiNe strategY for cold & Flu seasoNPromising new studies suggest that boosting your vitamin D levels might help to ward off common cold-weather illnesses like the flu. In fact, the active form of vitamin D appears to temper the damaging inflammatory response of some white blood cells, while also boosting immune cells’ production of pathogen-fighting proteins. The problem is, more than 40 percent of Americans are D deficient. People at the highest risk? African Americans, people who spend a lot of time indoors or who live in Northern climates, and older people. Ensure you’re getting enough with a daily supplement that provides at least 1,000 IU of vitamin D.Forrest KY. Prevalence and correlates of vitamin D deficiency in U.S. adults. Nutr. Res. 2011;31(1):48-54.

The percentage of doctors who say their patients’ mood

improved as a result of owning a pet. Fido’s feel-good effect is

backed by science with numerous studies linking pet ownership

to lower blood pressure, better cardiovascular health,

and less stress.Source: The Human-Animal Bond Research Initiative

(HABRI) Foundation.



8

Find out the exact moment of sunset in your area. For two minutes before and two minutes after, simply watch the sun set without thinking about what happened today or what will happen tomorrow.

Breathe. At various times throughout the day, take a few seconds to focus on your breath entering and leaving your body.

Go to the water. Whether it’s a pond, a river, a

lake, or an ocean, take a moment

to watch the water move.

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Do you ever feel like your life is moving so fast it just goes by in a blur? Mindfulness can help you slow down and focus on your life with new purpose. It’s the practice of living in the present, paying attention, and accepting your life without judgement. Cultivating mindfulness can help you become less stressed, improve your memory and attention, and enhance your relationships. Try mindfulness for a month and see the difference it can make in your life.

Cultivate Your CALM

Abstain from social media, whether it’s Facebook, Twitter, or any other social app. Instead, make today about face-to-face connections.

For two minutes today, take a serenity break. Close your eyes and breathe deeply while focusing on how your body is feeling. Need help? Go to calm.com or download the Calm app on your phone.

When you interact with others today, let go of how they may affect you. Instead, think of how what you will say and what you will do affects them.

Using three blank pieces of paper, write about whatever comes to mind. It doesn’t have to be good. Just write about something. Don’t stop until you’ve filled your three pages.

30 DAYS OF MINDFULNESS

Watch the snow fall. Notice the path of a single flake as it makes its

way toward the ground. If

you’re not near snow, watch the rain instead. Let

the puddles inspire you.

Be patient. Instead of wishing for the day, the week, the year to hurry by so you can get to something better, savor each moment—whether big or small.

Today as you work, take a moment to think not about the task, but about those who will benefit from your task, no matter how small or insignificant it may seem.

Pay attention to your thoughts. Don’t try to change them—just be aware of them and then let them go without judgement.

Turn off all screens for the day. No television, no phone, no computer. Be at peace with not being connected.

Appreciate a pet. Take your dog for a walk and notice her joy as she explores your neighborhood. Play with your cat and appreciate his focus. Watch your goldfish and

marvel at its grace. If you don’t

share your life with a pet, borrow a friend’s or spend some

time at a local animal shelter.

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When you drive today, notice your reactions to the other cars traveling with you. Are you anxious? Annoyed? Angry? Imagine the people in those cars and their troubles and joys. Now let go of any negative emotions and drive calmly to your destination.

Grab some colored pens, pencils, or crayons and color. Adult coloring

books are turning up everywhere

these days, but if you don’t have one, just doodle on

paper. Use every color

you have.

Ground yourself. Today as you walk, feel each step as you connect with whatever ground you walk on. Notice how your body moves. Feel your muscles expand and contract with each step.

Take a mindful coffee break. As you drink your coffee (or other

beverage), see it in your cup—its

color and consistency. Focus on the smell of it, the taste, the

way it feels in your mouth

and in your throat.

Insert pauses into your day. Pause before you get out of your chair. Pause before you answer your phone. Pause after you walk out of or into a room. During your

pause, take a moment to notice the feel of the chair, the tone of the doorbell, or the way the sun hits your window.

Make something. Cook a meal from scratch,

build a birdhouse, or

write a poem. Even if you only have time to build

a card house, be proud of

your creation.

Relish small pleasures. Whether it’s the feel of your daughter’s hand as you walk her to school or the way the snow glitters in the sun, find delight in everyday moments.

Today is for music. Listen to, sing, or play music. Notice the melody and the harmony. Welcome the resonance and the discord. Try to pick out voices or instruments. Feel the beat. Appreciate the rests.

Do something new. Our habits can make us more likely to not be present in our lives. So take a new route home, eat at a new restaurant, or try a new exercise.

Be thankful. Notice the people who make your life easier in multiple small ways. Thank them for it. Take note of your blessings: your family, your prosperity, your health. Even with all the sorrows in our world, we have much to be grateful for.

Take a nature break. Go to a place where nature rules, whether it’s a tree-filled forest, a snow-covered field, or a rocky shoreline. Or simply observe an ant busy on

a sidewalk, a bird at your birdfeeder, or a leaf as it

floats through the air.

Be bored. From boredom springs creativity. Instead of checking your phone while you wait in line, take in your surroundings or just let your mind wander.

Listen with attention. When someone else is talking, honor their moment. Stop what you’re doing and focus on them. Listen to their words instead of focusing on your reaction to them. Look at them and pay attention to their body language.

Forgive. Let go of present irritations and past hurts. Accept that we are all imperfect and move on.

Today is about acceptance. Whether it’s past mistakes, or present pains, accept that these are a part of your life. Acknowledge your worry, guilt, or shame and let it go.

Practice silence. Turn off the T.V.

and the radio. Take off the headphones. What do you hear when you allow the

world to have its voice?

Eat mindfully. Make conscious decisions about what you eat, and then make each meal your only focus at that time. Smell the rich aroma of your soup, appreciate the color of your food, savor every bite.

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Welcome to my P.A.D.

You’ve walked just a short distance when, out of the blue, it strikes. That throbbing pain that runs down your calf, stopping you dead in your tracks. After a few minutes of rest, the pain disappears just as suddenly as it began. This is a classic sign of peripheral artery disease, or P.A.D.

P.A.D. is a form of atherosclerosis that affects the extremities, most often the legs. But unlike atherosclerosis of the heart arteries—which typically doesn’t show any symptoms until it’s too late—P.A.D. can definitely let you know that something is wrong. Impacting one out of every 20 adults in America, P.A.D. raises your odds of a heart attack or stroke. Left untreated, it also increases the risk of amputation as plaque builds

up in the large arteries and reduces blood flow to your limbs.

Warning SignsWithout a steady supply of blood to the extremities, most people experience acute leg pain known as intermittent claudication. Intermittent claudication is characterized by muscle pain or cramping in the legs triggered by activity like walking. The location of the pain depends on the location of the clogged or narrowed artery. Calf pain is most common, but it can also occur in the thighs or the groin.

The severity of intermittent claudication varies widely, from mild discomfort to debilitating pain. Severe P.A.D. can make it hard to walk or do

other types of physical activity. The problem is, most people aren’t aware of P.A.D., so they ignore the discomfort or simply chalk it up to aging. But, ignoring this potentially devastating condition is the worst thing you can do. P.A.D. is likely to be a sign of widespread atherosclerosis—which means that there might also be reduced blood flow to your heart and brain, as well as your legs.

Risky BusinessWhile you can be genetically predisposed to arterial disease, there are other risk factors that can increase your chances of developing P.A.D. People over age 50 are at increased odds of developing the disease—and men have a greater risk than women. Unfortunately,

Manage peripheral artery disease naturally

by Robert Thompson, MD


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there isn’t anything you can do about these risk factors. But there are a lot of factors that are within your control.

If you are a smoker or if you suffer from uncontrolled diabetes, you are at a particularly high risk of P.A.D. Other factors that increase your chances of developing the disease include high blood pressure, high cholesterol or triglycerides, high homocysteine levels, and being overweight. These are all risk factors you can do something about with diet, exercise and supplements.

If you smoke or have a combination of any of these risk factors, have your doctor schedule an ankle-brachial index, which compares the blood pressure in your arm to your legs. If you have P.A.D., the blood pressure in your legs may well be lower than the blood pressure in your arms. But don’t wait until you’re experiencing severe pain. Even if you only experience occasional discomfort, get it checked out since it may signal a blood clot or atherosclerosis in other areas of your body.

Get a Leg UpUnless you have severe P.A.D., lifestyle changes and supplements may be enough to ease symptoms and possibly even reverse plaque build-up. A diet high in omega-3-rich fish, fresh fruits, and colorful vegetables—low in salt, transfats, and refined sugar—is healthy for nearly everyone. But it’s especially important if you have P.A.D.

Taking supplemental mesoglycan—a glycosaminoglycan (GAG) found naturally in the endothelium (the lining of blood vessels)—can improve endothelial function and walking distance in those with the disease. This was clearly shown in a recent study that appeared in the journal International Angiology. All 540 P.A.D. patients took 50 mg of mesoglycan twice a day for two months. They then stopped supplementing for two months before restarting the mesoglycan for a final two months. The researchers found that the participants experienced positive changes in blood flow, femoral intima-media thickness (the thickness of the

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two most inner layers of the artery wall), and walking distance. But what really surprised the researchers was that the benefits were maintained even when the patients weren’t taking the mesoglycan.

During an earlier double-blind, placebo-controlled study of 237 patients with moderate P.A.D., Italian researchers found that supplementing with mesoglycan for 23 weeks increased walking distance from an average of 192 meters to 298 meters. Pain in the treatment group was also less while walking. What’s more, mesoglycan appears to reduce the risk of clotting after just one dose. It’s so effective that mesoglycan is often used to treat people with deep vein thrombosis—a dangerous condition where a blood clot forms in the extremities.

Grape seed extract is also beneficial if you suffer from P.A.D. Rich in chemicals called oligomeric proanthocyanidin complexes (OPCs), grape seeds have been used medicinally since the time of the ancient Greeks. Today, researchers have found that grape seed extract supports healthy blood flow in the extremities thanks to its ability to dilate blood vessels and increase nitric oxide production. Studies also show that this antioxidant-rich extract works directly on arteries. A study that appeared in Advances in Medical Sciences reports that grape seed extract has a direct protective effect on artery walls reducing platelet reactivity in the endothelium by as much as 10 percent. One placebo-controlled, crossover trial that appeared in the Journal of Nutrition reported that

a daily dose of grape seed extract relaxes arterial walls while reducing blood pressure. It also lowers the odds of a blood clot by decreasing the tendency of cells to accumulate in the endothelium. But not all grape seed extract supplements are the same. Many contain tannins that can hinder absorption due to their high molecular weight. When choosing a grape seed extract, be sure to select one that is standardized for small or low molecular weight OPCs for better absorption.

Moving OnAlthough it seems counter-intuitive, walking for 30 minutes at least three times per week actually helps P.A.D. Yes it hurts, but there are a couple of tricks to make it less painful. First, invest in a pair of athletic shoes designed for walking. They don’t need to cost a fortune, but when you try them on, walk around the store a while to make sure they feel good and are the right size. You might also find that walking on a treadmill is considerably easier on your legs than walking on pavement. Walk to some upbeat tunes or your favorite TV show to take your mind off your legs. You will probably be pleasantly surprised to discover that you can walk for longer than you thought.

If you have trouble keeping up with others when you walk or you experience any type of leg discomfort, check with your doctor. Catching P.A.D. in its early stages may help you avoid surgery and allow you to manage the condition naturally.

Robert Thompson, MD practices integrative, anti-aging, and holistic medicine in Soldotna and Anchorage, Alaska. A board certified obstetrician and gynecologist for more than 30 years, he now devotes his practice to preventive

medicine and bioidentical hormone replacement therapy for both men and women. He is author of The Calcium Lie II: What Your Doctor Still Doesn’t Know. A concert violinist and outdoors enthusiast, Dr. Thompson also devotes his time to cooking, art, and raising and training his beloved Labrador Retriever dogs. Find him at www.calciumlie.com.

P.A.D. impacts

1 out of 20 adults in America


Cancer. Heart disease. Alzheimer’s disease. Asthma. Depression. Irritable bowel syndrome. Arthritis. All of these diseases have one thing in common: chronic inflammation. How can so many different diseases be linked to one factor? Let’s take a look.

Chronic inflammation is the byproduct of an immune system that’s out of control. Normally, when your body has an injury or infection, the inflammatory process rapidly acts to defend against foreign invaders and repair any damage that’s been done. This is known as acute inflammation. You can recognize acute inflammation by looking for these classic signs: pain, heat, redness, swelling, and loss of function. It’s what causes your ankle to swell after a sprain or your throat to hurt when you have a cold. Behind the scenes, your body’s defense system is quickly activating. Chemicals are released signaling that an injury or invasion has occurred. Blood flow increases to the

injured area. Blood vessels in the area become more permeable, allowing white blood cells, like neutrophils and macrophages, to reach injured areas. They, along with platelets, proteins, and enzymes, neutralize harmful bacteria and damaged cells, digest dead cells and foreign material, and repair the injury.

Chronic inflammation, on the other hand, occurs when the immune system goes overboard fighting a perceived threat and never turns off. This type of inflammation is a less obvious slow burn—you may not even notice it. But the havoc it wreaks on your body can be severe and progressive, threatening your physical—and even mental—health. Research on chronic inflammation has exploded in the past decade or so, and we are finally starting to understand all the implications. As a result, many researchers believe that

low-level, systemic inflammation may be the catalyst for most chronic diseases.

A Body AblazeScientists don’t fully understand how chronic inflammation starts or how it leads to disease, but they have been able to identify some risk factors:

Fighting Chronic Inflammation

Extinguishing the Threat of Inflammation

by Jacob Teitelbaum, MD

Growing old. As we age, our bodies start deteriorating, causing our immune system to release more inflammatory chemicals.

Our toxic environment. We may be inhaling inflammatory particles with every breath we take. Multiple studies have found that air pollution can cause inflammation in the lungs and cardiovascular system, exacerbating or causing chronic conditions such as asthma or pulmonary hypertension.

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Ashwagandha and rhodiola, two adaptogenic herbs with a long history of use, are what make Adaptra work for you to:

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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. ©2015

EuroPharmaUSA.com


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Jacob Teitelbaum, MD, is a board certified internist and an expert in chronic pain. He is the author of numerous books and booklets, the most recent being the Better Nutrition Healthy Living Guide, Conquer Chronic Pain.

Being overweight. Distressed fat tissues call for help by leaking inflammatory chemicals into the body. The more fat, the more leakage. Consequently, one of the best ways to fight chronic inflammation is to lose weight.

The standard American diet. A diet full of processed foods, refined grains, sugars, and unhealthy fats puts major stress on our digestive systems and provides empty calories that are easily stored as fat. These foods also play a direct role in increasing systemic inflammation.

Leading a sedentary life. In a study published in PLOS ONE researchers found that sedentary behavior was associated with inflammatory markers even when other causes, such as smoking, were factored in. What’s more, people who didn’t engage in regular periods of moderate or vigorous activity in between sedentary times had even higher levels of inflammatory markers.

At the end of therapy, those in the boswellia group showed a significant reduction in edema (brain swelling) as measured by MRI compared to those in the placebo group. In fact, 60 percent of patients in the boswellia group had a 25 percent decrease in edema from baseline (or no edema at all) while only 26 percent of patients in the placebo group decreased to this level. In addition, the tumor volume in the boswellia group decreased by an impressive 88 percent compared to only 19 percent in the placebo group.

One botanical you might not be as familiar with is devil’s claw. The ability of devil’s claw to decrease inflammation and pain make it a solid alternative to typical over-the-counter drugs. This plant, which is native to southern Africa and named for its spiny fruit, has become a popular treatment for arthritis and back pain. Scientific studies evaluating its inflammatory action have found that it inhibits inflammatory compounds in the body, including COX-1 and COX-2. Inhibiting COX-2 is central to relieving joint pain. A German study evaluated patients with knee and hip osteoarthritis who used devil’s claw extract for 12 weeks. The results were significant, with doctors noting an overall general improvement of 45 percent. Specifically, painful areas when touched improved by 46 percent, mobility improved by 35 percent, and swelling was reduced by 58 percent.

Reining in Inflammation Inflammation has its role to play in keeping our bodies healthy. The trouble comes when it gets out of hand. But you can keep it in check by following some common sense guidelines: If you’re overweight, lose weight. Eat food that’s closer to nature—fruits and vegetables (organic is best), grass-fed beef—and avoid excessive amounts of sugar, white flour, and processed foods. Exercise regularly. Choose natural options when you can, like for cleaning and lawn care. Finally, learn about and use natural alternatives to fight chronic inflammation. By making sensible choices, you can avoid chronic inflammation and the devastating health conditions that develop from it.

Smothering the FireFor a long time, researchers have been trying to develop pharmaceutical drugs to combat inflammatory enzymes like 5-lipoxygenase, or 5-LOX. This pro-inflammatory substance has been implicated in various inflammatory diseases, including cardiovascular disease, asthma, Alzheimer’s disease, and inflammatory bowel disease. Yet, scientists have only developed one drug that inhibits 5-LOX, and it has some nasty side effects, including liver toxicity, increased aggression, and thoughts of suicide. Cyclooxygenases COX-1 and COX-2 are also important enzymes that are involved in the inflammatory process. Currently, nonsteroidal anti-inflammatory drugs (NSAIDs) are the most common drugs that work on COX enzymes. However, they may damage the intestinal tract or increase the risk of cardiovascular events such as a heart attack or stroke, especially when used long-term. This makes them particularly poor options when dealing with chronic inflammation. However, natural medicine may inhibit chronic inflammation without these nasty side effects.

The best botanical to inhibit 5-LOX is boswellia, which is derived from a resin of the boswellia tree. You might be familiar with boswellia by another name—frankincense, one of the gifts of the Magi. Boswellia has been used in India for centuries as a traditional medicine for a variety of complaints. The implications for treating inflammatory diseases with boswellia may be vast, and scientific studies are very promising. In a 2015 study of an experimental cellular model of intestinal inflammation, Italian researchers found that boswellia—and even more so, it’s most active boswellic acid, Acetyl-11-keto-ß-boswellic acid (AKBA)—was able to preserve intestinal barrier integrity and function against chronic inflammatory stimuli without damaging cells.

Clinical studies evaluating boswellia are just beginning but show very promising results. One study in the journal Cancer investigated its effects in treating brain tumors. Inflammation is often a contributing factor in brain cancer mortality, where swelling puts extra pressure on the brain because of limited room in the skull. In the double-blind clinical study, 44 patients with brain tumors received boswellia or a placebo while undergoing radiation therapy.


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’ve tried every diet known to man—and the pounds just refuse to budge!

Sound familiar? Many of us try diet after diet with little success. We fall for pie-in-the-sky promises telling us that we’ll drop weight fast, never feel hungry, and stay slim forever. But many of us still struggle to shed those last 10, 20, or more unwanted pounds. Isn’t it time to stop the madness?

Clearly, there are no magic bullets when it comes to weight loss. Crash diets, wonder diet pills, and body wraps aren’t the answer. The truth is, lasting weight loss only comes from two familiar factors: diet and exercise. But how you approach these two factors can make or break your efforts.

Calories In, Calories OutWe’ve all heard the adage “a calorie is a calorie—and to lose weight, you have to expend more calories than you take in.” There’s some truth in that. After all, if you’re burning 1,500 calories a day just doing everyday activities but you’re eating 2,000 calories, over time you will gain weight. This is the underlying problem many people face:

too much food vs. too little activity. To lose weight, they must opt for smaller portions, eat fewer snacks, and make healthier meal choices containing each major type of nutrient—carbohydrates,

protein, and fat.

I

The Weight Loss Plan THAT REALLY WORKS!

But here’s the catch—in reality, all calories are not created equally. Calories from highly processed carbohydrates like refined sugar, white rice, and wheat flour get special treatment by the body, causing rapid spikes and dips in blood sugar and insulin. This results in increased insulin resistance and the retention of fat. What’s more, dips in blood sugar can trigger hunger pangs and cravings, leaving you reaching for even more junk foods. So what should you be eating? Read on for the specifics on which foods can build amazing health while helping you lean-out long term.

Fat Won’t Make You FatFor years we were told that eating fat would make us fat. Yet, the more we stripped fat from our diets, the heavier we got. Low-fat is one of those urban diet myths that could never quite deliver on its promises. It turns out that your body needs fat for energy and to support cell growth. Fat also helps your body absorb certain nutrients and produce hormones. But the type of fat matters. Most Americans eat unhealthy fats like canola oil, corn oil, soy oil, and that generic “vegetable” oil. On the other hand, numerous epidemiological studies show that monounsaturated fat from avocado, nuts, seeds, and olives, as well as the omega-3 fatty acids found in fish dramatically reduces the instances of obesity, cancer, diabetes, heart disease, and cognitive decline. Another healthy fat you should learn to love is coconut oil. Loaded with medium-chain triglycerides (the healthy kind), studies show that coconut oil decreases appetite and may aid weight loss.

The Truth About CarbsAlthough low-carb weight loss meal plans might be all the rage, carbohydrates are an important source of energy for your body. Consuming healthy, nutrient-dense carbs can help you meet your daily nutritional requirements and help you maintain a healthy body weight. But I’m not talking about the typical pasta or bread, even the supposedly healthful whole-grain varieties. Although prevalent in the modern diet, grains aren’t ideal sources of carbohydrates. In fact, they

Stripping the hype to slim down for good

by Joseph Theodore


19

contain very low levels of vitamins and minerals, and no B12. There is simply no way to get all the necessary nutrients while subsisting on a grain-heavy diet. Gluten, which is composed of the proteins gliadin and glutenin, is perhaps the most notable problem with many grains like wheat, rye, and barley. Even if you don’t suffer from celiac disease, gluten can destroy the microvilli in the small intestine, which can result in leaky gut syndrome. This can lead to digestive problems, allergies, and autoimmune diseases.

Fruits and vegetables, on the other hand, are healthy carbohydrates because they are high in fiber and contain a variety of essential phytonutrients. Opt for a combination of high-carbohydrate vegetables like sweet potatoes or winter squash and low-carbohydrate veggies like greens, asparagus, or peppers. It’s also smart to choose whole, fresh fruits and vegetables with skins or membranes whenever possible, to help increase your fiber intake. And aim to consume five to nine servings or more per day.

Getting Adequate ProteinIf you’re trying to lose weight, you’ve likely seen a number of diets that maintain that protein is the most important of the three macronutrients. And it’s true that higher-protein diets do help people better control their appetites and calorie intakes. But that is typically because most American’s aren’t getting adequate amounts of protein to begin with. Diets containing healthy amounts of good-for-you fats, sufficient protein, and healthy carbs from fruits and vegetables—along with regular exercise—will help maintain lean muscle and encourage the body to burn fat for fuel. Getting a healthy combination of these three macronutrients also supports bone health and optimizes immune function. And all of this happens without dieters being sidetracked by constant hunger.

To get the potential weight-loss benefits of protein, experts advise aiming for 60 to 100 grams a day. Here are a few easy ways to boost your intake:

• Replace your morning cereal with eggs. Add some sugar-free, nitrate-free bacon or all-natural chicken sausage to your breakfast.

• In a rush? Keep a stash of hard-boiled eggs in the fridge for breakfast on the go.

• Snack on mozzarella “string” cheese.• Add some sliced chicken or flaked tuna

to your lunchtime salad.• Pair your salad with a cup of lentil or

split pea soup.• Nosh on nuts.

Avoid Portion DistortionOne thing that trips up many people is portion size. Most of us underestimate the amount of food we eat, as well as its caloric content—often by as much as 25 percent, say researchers at the USDA who surveyed the food intake during the famous Beltway Study. Becoming familiar with healthy portion sizes can go a long way toward cutting your daily calorie intake. One way to do this is to compare portions to everyday objects:

Meat, poultry, or fish (3 oz.)

Apple or orange

Vegetables

Butter (1 tsp.)

Nuts (1 oz.)

Peanut or almond butter (2 Tbsp.)

Cheese (1 oz.)

Deck of cards

Baseball

Small fist

Marble

A handful

Ping-pong ball

Four dice

A serving of... Is about the size of...


Build a Better Meal PlanWhat you eat and how much you eat makes up 80 percent of successful weight loss. While calories matter, choosing foods that send your blood sugar soaring—even diet foods—can set you up for cravings and hunger pangs that can undermine your efforts. The best

foods for successful weight loss are the minimally processed foods found along the perimeter of your supermarket. These include organically grown fruits and vegetables, lean grass-fed meats, wild-caught fish, and full-fat organic dairy. Choosing nutritious, whole foods and eating a combination of lean protein, healthy fat, and non-starchy vegetables at every meal will help keep you well-nourished and satiated. Get started with our three-day sample meal plan (see above).

The Exercise EquationEven if cutting calories helps you reach your goal weight, you may just be a skinny version of your former self. What’s missing? Exercise! Physical activity not only helps the body burn excess calories, it can also build muscle. It’s this combination of caloric restriction and exercise that can result in a toned physique and lasting weight loss. As a bonus, regular exercise helps keep heart disease, diabetes, osteoporosis, some types of cancer, and a host of other diseases at bay.

Start with WeightsStrength training—a.k.a. weightlifting or resistance training—when practiced most days of the week, builds muscle and burns fat simultaneously. Plus, your body

will continue to burn fat and calories for at least two hours after you rack that last weight. This will speed your weight loss. Not only that, a moderate-to-vigorous weight session will increase your strength, balance, and coordination.

If you’re a newbie to the gym, consider some professional instruction. If possible,

DAY 1B R E A K FAST

Scrambled eggs with spinach and onions; ½ sliced avocado

LU N C HGrilled bison burger on a bed of greens;

baked sweet potato wedges

D I N N ERPoached salmon; pureed cauliflower;

steamed green beans

S N AC KApple slices with almond butter

DAY 2B R E A K FAST

Poached eggs on top of a tomato slice and sautéed spinach with hollandaise sauce

LU N C HTuna salad on a bed of greens with pistachios,

red onions, and mandarin oranges

D I N N ERGrilled chicken breast with pesto sauce;

steamed broccoli

S N AC KMixed berries with whipped coconut cream

DAY 3B R E A K FAST

Frittata with artichokes, cherry tomatoes, and onions; ½ sliced avocado

LU N C HLeftover grilled chicken breast on a bed of raw spinach, tomatoes, and red onions with

balsamic vinegar and olive oil

D I N N ERSliced flank steak; sweet potato with

cinnamon; roasted asparagus

S N AC KHandful of pistachio nuts

The Skinny on Grape Seed Extract

Grape seed extract is well known for its powerful antioxidant potential. But preliminary research suggests that it might also aid in maintaining a healthy weight. According to findings that appeared in the Annals of Nutrition and Metabolism, supplementing with a catechin-rich grape seed extract was shown to prevent weight gain in a group of mice eating a high-fat diet. It also improved metabolic function, which could prove beneficial for those with metabolic syndrome or type 2 diabetes. While more research needs to be done, these findings are promising. For more information on the benefits of grape seed extract, turn to page 34.

Are Food Sensitivities Making You Fat?

New evidence suggests that, for some people, weight gain—and the ability to lose weight—may not be due to how much they eat but what they are eating. According to recent studies, the body’s immune reaction to certain foods may block insulin receptors so carbohydrates are stored as fat. Common food sensitivities include gluten, all grains, dairy, corn, eggs, soy, and sugar. One easy way to see if a particular food is problematic is to go on an elimination diet. This should help you pinpoint which foods you are reactive to. Avoiding foods you are sensitive to should help you lose weight and may eliminate other symptoms you may be experiencing.

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*THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THESE PRODUCTS ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT DISEASE.EuroPharmaUSA.com

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1. HIIT the treadmill. HIIT—high-intensity interval training—has been shown to burn more energy both during your workout and for the rest of the day! Here’s how to do it: Walk for 5 minutes at 3.5 mph. Increase your speed to 4 mph for 60 seconds. Then go back down to 3.5 mph for 90 seconds. Repeat the entire sequence 5 times, twice a week. To get a more challenging workout, increase the incline or your pace.

2. Build muscle. Not only is muscle more dense than fat, it uses more energy. Strength training with weights at least twice a week can increase your resting metabolism by 100 calories a day—even on days you don’t make it to the gym.

3. Don’t skip meals. Eating too little can put your body into starvation mode, which slows metabolism. Make sure to eat at least 1,200 calories per day, and space meals about every 4 to 5 hours to keep your engine humming along.

4. Eat protein at every meal. These are the two nutritional building blocks of your metabolism, and they must be consumed in a healthy balance to keep your fat-burning fires stoked and your energy levels high.

5. Hydrate with a minimum of 2 liters (64 ounces) of pure water every day. Studies show that dehydration can depress metabolic rate.

5 Ways to REV YOUR Metabolism

hire a personal trainer who will help you develop a workout geared to your individual goals. Too costly? Sign up with friends for group training sessions or take a weightlifting class that utilizes barbells, resistance bands, or your own bodyweight for a more economical option. Learning the proper way to do specific moves can enhance your results and prevent injury.

If you’ve never lifted a dumbbell in your life, start light—say five pounds. The minute you become accustom to that weight, lift heavier. If you are doing 8 to 10 repetitions of any move comfortably, that’s a good sign you should increase your weight. Staying at the same weight forever will not get you stronger or more toned.

It’s also smart to incorporate strength exercises that involve compound—or multiple—muscle movements. Not only are compound exercises more efficient, they’ll help ramp up your metabolism. Compound exercises include squats, lunges, deadlifts, clean and presses, burpees, walking lunges, and plyometric moves like jump squats and box jumps.

Lean-Out with CardioIt’s also smart to incorporate a bit of cardio into your routine. Getting about 30 minutes of aerobic exercise two to three times per week can improve your cardiorespiratory health and help you lean-out. But you don’t need to limit yourself to the treadmill. There are dozens of fun ways to sizzle away those calories. Check out your local gym or community center for a Zumba or Hot Hula class. Try a spin class. If you are fairly fit, check out kickboxing or a more advanced step aerobics class. If, on the other hand, you are significantly overweight or suffer from physical limitations or injuries, hit the pool. There are a number of water-based classes—from water aerobics to aqua bootcamp—that can get your heart rate up. Plus, it’s low-impact and easy on your joints.

BODY PUMP. This group weightlifting class uses barbells with adjustable weights to work all of the major muscle groups through a series of compound and isolation-based exercises including squats, presses, and dead lifts. The focus is towards muscle endurance using lots of reps.

DANCE WORKOUTS. With tunes that make you want to boogie down, dance-based workouts are more like a dance party than exercise. But don’t be fooled. A study by the American Council on Exercise found that women burn an average 8.3 calories during each minute of class, making it an effective total-body workout that falls within the established guidelines for improving cardiorespiratory fitness.

FUSION CLASSES. A new crop of classes like Piloxing, Spin Fusion, and Core Fusion Barre combine two unrelated types of exercise into one effective workout. Mixing disparate disciplines (think Pilates plus boxing or spinning plus free weights) will keep your body guessing and help it to move in ways it normally wouldn’t.

Exercise Trends to Try3 TOP

1

2

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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 DISEASE. EuroPharmaUSA.com

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Because of the way our food is grown, processed, and packaged, the average American diet supplies few essential nutrients. But our health depends on getting all the essential nutrients we need each and every day. That’s why I personally developed Clinical Essentials with all of the nutrients that we may be lacking. I trust your family will enjoy the health benefi ts as much as I do.

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Dr. Ajay Goel is recognized as a top researcher in colon cancer and the science of curcumin. In this wide-ranging interview, we learn more about this enthusiastic advocate of natural medicine and his work in cancer prevention. His insight into cancer research and his opinions on patient education can help us all feel a little more empowered.

An Interview with DR. AJAY GOEL

Cancer, curcumin, and the power of the patient

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GHL: How did you first develop an interest in science and medicine?

DR. GOEL: My father told me, even when I was six or eight, that while other kids were reading comic books, I would pick up some sort of science or biology book. I probably didn’t understand much of it, but somehow it fascinated me. I have to give a lot of credit to my teachers who told me I was quite good at grasping basic concepts of science, but I didn’t really believe them. They continued to remind me, to encourage me: I should pay more attention, I should focus a little bit more. They created a lasting impression on my career.

GHL: What made you decide to focus on colon cancer?

DR. GOEL: When I worked at the University of California-San Diego, I worked with Rick Boland, who is probably one of the top gastroenterologists anywhere. He let me have free rein in my research, and so I focused on cancer prevention and epigenetics.

GHL: Can you give readers a good lay explanation of epigenetics?

DR. GOEL: While genes are our “genetics,” the behavior or expression of genes is controlled by “epigenetics.” In other words, how genes are expressed is dictated by our diets and lifestyles—that’s gene behavior, that’s epigenetics. Unlike genetics, the epigenetic behavior of our genes is intimately linked with what we do at every moment: what we eat, what we drink, and our habits like smoking or being sedentary.

GHL: Is epigenetics relevant to other diseases besides cancer?

DR. GOEL: It’s relevant to every single disease, every single behavior in our life. A good example is identical twins. They’re born with identical DNA, but as they grow older, they behave differently, they talk differently, they develop different habits, and they get different diseases. Their genes are behaving differently because they’re making different choices every single day.

GHL: What’s the most surprising thing you’ve learned since you started researching epigenetics?

DR. GOEL: I think a lot of people believe that if a disease runs in their family, it means that they will get that disease too. That’s simply not true. Genetics is not your destiny. You can overcome your genetics by making the right choices. We have complete control over our lives.

GHL: What are our biggest challenges regarding cancer treatment?

DR. GOEL: Education. Physicians and oncologists who practice modern medicine—they still do not completely recognize the benefits or the safe nature of natural medicine. That’s a big, big challenge. But it’s just a gap in communication. In a way, I believe that patients act as a communication channel between researchers and oncologists. Patients are the ones affected with the

disease and it is in their better interest to do their research on some of these well-studied botanicals, and try out these alternative treatments, preferably under the guidance and consent of their doctors. And I think the more we communicate, the more we’re all going to be on the same page—and we’re probably going to help a lot more people suffering from cancer and other diseases.

GHL: What first drew you to using curcumin as a cancer preventative/treatment?

DR. GOEL: There’s a clear spectrum of cancer incidences and deaths in different

parts of the world. India has one of the lowest incidences and deaths from cancer compared to the U.S. and many European countries. But genetically, we are very similar. A presumably significant reason for this health disparity is our diets. When you look at Indian food, every meal is yellow in color. And that’s what stood out to me. Every single Indian meal is full of curry powder. Sometimes people eat it at every meal. So I thought that maybe turmeric afforded them protection. I looked at the literature and there are thousands of years’ worth of data on curcumin or turmeric’s medicinal use. It is a very strong anti-inflammatory, antioxidant, and antimicrobial. Cancer is essentially caused by chronic inflammation. If you can control inflammation, you can cure cancer. I began to look at curcumin systematically, and have found that it does help with cancer.

GHL: Can you tell us any success stories of people using botanicals?

DR. GOEL: I get emails and phone calls all the time. When people contact me, I always tell them I cannot interfere with their medical care. But I’m always happy to send scientific articles to share with their oncologists. Most of these people will then give it a try, whether with the oncologist’s agreement or on their own. Then they’ll come back four or six months later saying that their cancer was down-staged and their oncologist is baffled. I have hundreds of stories of people who have benefited from curcumin —either as a standalone or, many times, along with their chemotherapy. I’ve yet to have anyone tell me that curcumin made their cancer more aggressive or made it progress further.

GHL: Do you have any advice for people to get their oncologists to be more open about trying alternative treatments?

DR. GOEL: I think, like most of us, oncologists are just very busy. They are so busy with their patients, that it is hard for them to keep up to date with all the new, growing literature on natural medicine. So as a patient, you may have

The behavior of our genes is intimately linked with what we do at every moment.

“”


to make an extra effort and share some of that research with your oncologist if you feel inclined in using natural medicines. My experience has been that in the majority of instances when the oncologists have the opportunity to read scientific literature on natural medicine, they often agree for their patients to try a well-studied herb like curcumin. They see that there’s enough science behind it and it looks safe and non-interacting with other treatments. That puts the patient in the driver’s seat. Then the patient starts feeling better and the tests say that the tumor is not progressing or it’s shrinking.

GHL: Tell us about the work you’re doing now.

DR. GOEL: Much of the work I do now is on cancer, mostly gastrointestinal: colon, gastric, pancreas, rectal, and so forth. We study how epigenetics is linked to cancer—diet, botanicals, and lifestyle. We are focused mainly on the two types of prevention. One is

primary prevention: not getting cancer to begin with. But many people die of cancer because it’s often diagnosed late. That’s secondary prevention. Can we do something to find cancers early on in healthy people? We are working on a project to hopefully develop a clinically valid blood test to find colon cancers 5, 10, even 15 years earlier. Our goal is to develop a blood-based colon cancer screening test that can serve as a prelude to conventional colonoscopy, one that is simple and affordable and can be easily done in blood, potentially as part of the annual physical examination. The hope is that as long as this test remains negative, it will eliminate the need for screening colonoscopies to find cancer. However, once the test becomes positive, it will alert the patient to go see his or her gastroenterologist for a complete colonoscopic examination and appropriate treatment. A blood-based test on an annual basis will tell if a person has colon cancer, or is brewing colon cancer, or will develop pancreatic

26

Dr. Ajay Goel with his team at the Baylor GI Research Center.

cancer so we can treat it or remove it long before it threatens a life.

GHL: What gives you the most hope for the future of cancer prevention and treatment?

DR. GOEL: My hope is multi-faceted. One is we are getting so much better in screening patients, we are finding cancers early on, we are developing somewhat better treatments. At the same time, patients have become educated and aren’t so quick to believe that cancer is going to kill them. They’re taking charge of their lives.

I do not see that we will—any time soon—develop some magical pill that is going to cure cancer. But I see that natural medicine is getting a lot more attention because of all the science behind it. Along with early detection and patient awareness of the choices they have, we are going to save a lot more lives going forward.


27*THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT DISEASE. EuroPharmaUSA.com

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CurcuminThe Herbal Cure -All

Research has linked curcumin to a lower risk of:

• Arthritis• Alzheimer’s disease• Cancer• Cardiovascular

disease• Depression• Diabetes• Irritable bowel

syndrome• Obesity• Psoriasis• Wound healing

ABSORPTION DISTORTIONFor all its benefits, curcumin isn’t readily absorbed by the body, which limits its effectiveness. In fact, much of the curcumin we ingest is simply excreted out of the body before it can do any good. What does remain is transformed into less potent metabolites in the digestive tract. To solve this problem, researchers have combined curcumin with black pepper—a strategy that has met with limited success. Other formulations rely on water-dispersible nanoparticles or the addition of soy lecithin to improve bioavailability. But one form that has proven higher absorption

For centuries, practitioners of Ayurvedic and Traditional Chinese Medicine have relied on turmeric for its wide range of health benefits. Today, more than 8,000 studies point to curcumin, the compound in turmeric responsible for its distinctive yellow hue, as the power behind the herb. Research shows that curcumin is a potent antioxidant that supports the body’s inflammatory response. It also helps to foster healthy heart, liver, lung, and kidney function, as well as a strong immune system and normal cell proliferation. You could say that curcumin is the all-in-one solution for good health.

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is BCM-95 curcumin. By grinding curcumin to very fine particles, then blending it with turmeric essential oil, BCM-95 yields a more potent supplement. This was clearly shown in a pilot crossover study that appeared in the Indian Journal of Pharmaceutical Sciences. When compared to standard curcumin, BCM-95 was up to 10 times more bioavailable. What’s more, therapeutic levels of BCM-95 stayed in the blood much longer.

WHY CURCUMIN WORKSIn the most basic ways, curcumin works for two reasons. It halts inflammation and it stops oxidation. A growing body of research has tied chronic low-level inflammation to a number of diseases—from diabetes and heart disease to arthritis and Alzheimer’s. Unlike synthetic drugs, which typically work on a single inflammatory pathway, curcumin reduces inflammation through multiple inflammation targets. Curcumin is also a potent antioxidant, able to neutralize unstable free radicals that can oxidize and lead to cell damage. The dual properties of curcumin as both anti-inflammatory and super antioxidant may also explain why it has no side effects.

CancerOur bodies have a natural ability to fight cancer through the activity of tumor-suppressing genes. However, aging and environmental factors can turn off or silence these genes, allowing the cancer to grow and spread unchecked. Researchers have now found that one of the ways curcumin fights cancer is by re-awakening these “sleeping genes,” and turning them back on to stop cancer.

Curcumin has been shown to prevent cancer initiation, promotion, and progression, meaning that it stops the changes that cause normal cells to become cancerous, stops the replication of cancerous cells (tumor formation),

and stops cancerous cells from migrating to other parts of the body (known as metastasis). Curcumin has also been shown to increase the activity of cancer drugs and decrease drug resistance in cancer cells. Additionally, it protects normal cells from the toxic effects of chemotherapy drugs and radiation treatments.

Alzheimer’s DiseaseThe cause of Alzheimer’s disease (AD) is not entirely known. However, certain characteristic changes are found in the brains of people with this condition—accumulated clusters of a protein called beta-amyloid and clumps of dead and dying nerve and brain cells. These clusters and clumps, called plaques and tangles, are believed to interfere with the proper transmission of messages between brain cells and the death of the cells themselves. Inflammation is also believed to be involved, causing

the accumulation of plaques and tangles

to have even more damaging effects. Because of the known anti-

inflammatory effects of curcumin, researchers are now looking at its effects in treating AD.

Not only does curcumin protect brain cells from damaging inflammation, in experimental models of Alzheimer’s disease, curcumin was able to reduce beta-amyloid levels and shrink the size of accumulated plaques by over 30 percent. In fact, curcumin has been shown to be more effective in inhibiting the formation of beta-amyloid protein fragments than many drugs being tested as Alzheimer’s treatments.

DepressionDepression is a debilitating and difficult-to-treat disease. Yet curcumin reverses the physical


Curcumin is from turmeric, but it is not the same as turmeric.

effects of stress and depression. It reduces inflammatory markers in the bloodstream, which travel to the brain, and it prevents low levels of serotonin, noradrenaline, and dopamine. Additionally, laboratory research shows that curcumin promotes the process of brain cell formation known as neurogenesis.

How does that translate to humans? In a published study that compared a special, highly absorbable curcumin to two popular antidepressants, the curcumin was found to be just as effective as the two drugs—but without the adverse side effects common with the pharmaceuticals. Another clinical study of people with Major Depressive Disorder (MDD) found that high-absorption curcumin worked just as well as the prescription drug fluoxetine in people with MDD. And this was the first human clinical trial showing that curcumin was not only effective, but safe.

Heart DiseaseIn an experimental model of heart disease, curcumin was compared to the cholesterol-lowering drug lovastatin. The researchers found that curcumin protected against the effects of a high-cholesterol diet just as effectively as lovastatin, preventing

the inflammatory changes that lead to plaque build-

up and increasing

protective HDL cholesterol levels. In fact, volunteers receiving 500 mg of curcumin daily in a small clinical trial experienced a 29 percent increase in their HDL levels. Curcumin has also been found to lower serum triglycerides by 27 percent. Plus, the compound’s anti-inflammatory action shows promise for those with atherosclerosis.

ArthritisThe hallmarks of osteoarthritis are cartilage destruction and inflammation. An interesting property of curcumin is that it is able to protect chondrocytes—specialized cells found in joint cartilage—from being broken down by inflammatory compounds in the body. In fact, in a recent clinical study that looked at using either a combination of highly absorbable curcumin (BCM-95)and boswellia or the prescription drug celecoxib in patients with arthritis, 93 percent of the participants receiving the herbal combination reported reduced or no pain, compared to only 86 percent of the prescription drug group. What’s more, the group receiving the curcumin-boswellia combination were also able to walk farther, experienced less pain, and had better range of movement, all without significant adverse effects.

DiabetesWhile diabetes is a disorder of blood sugar metabolism, inflammation plays a very strong role in its development and progression. In fact, some researchers now believe that chronic, low-level inflammation—especially when associated with obesity—is actually the cause of insulin resistance leading to type 2 diabetes. In an experimental model of diabetes, curcumin was compared to the drug rosiglitazone and found to be equally effective in reducing insulin resistance, inflammatory markers, and fats in the bloodstream. Other research suggests that curcumin can decrease glucose levels in as little as two weeks, effectively lowering HbA1c levels. Additionally, scientific studies have found that curcumin may protect against problems associated with

Let’s clear up a common misconception: Curcumin and turmeric are not the same thing. Just as oranges are a source of vitamin C, turmeric is a source of curcumin. Turmeric is derived from the rhizomes (underground stems) of the plant Curcuma longa, a member of the ginger family. It is responsible for the yellow color of Indian curry and American mustard. Curcumin, which has powerful antioxidant and anti-inflammatory properties, is the most active constituent of turmeric.

A typical turmeric root contains a mere 2 to 5 percent curcumin, so taking an unstandardized powdered turmeric root product means that very large amounts would be required to get a beneficial amount of curcumin. While turmeric is excellent when used as a spice, a bioavailable curcumin extract is a better choice for health benefits.

Curcumin vs. Turmeric

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diabetes, such as the breakdown of eye tissue, potential brain damage, nerve pain (neuropathy), and heart disease.

ObesityObesity is closely related to diabetes, and in many cases occurs at the same time. The pairing of these two diseases is so common as to earn it the name “diabesity.” That’s because as you become insulin resistant, instead of sugar being burned, it is converted into stored body fat. However, there is evidence that curcumin can help your body regulate blood sugar levels, burn fat more efficiently for energy, and stop new fat cells from expanding or even forming in the first place.

The growth and expansion of fat cells occurs much the same way as tumor cell growth—through angiogenesis, the formation of new blood vessels that “feed” fat cells. Ideally, you need to stop the expansion of fat cells. However, research has shown that even in those on a high-calorie diet, curcumin interrupted the process of fat growth. In a laboratory study of animals fed a high-fat diet, curcumin supplementation prevented the increase of adipose (fat) tissue as well as fat deposits in the liver. One potential explanation for this is that curcumin moderates the inflammation that would normally be caused by a high-fat diet. This, in turn, prevents the creation of fat cells.

Curcumin also appears to increase levels of adiponectin. This protein normally circulates throughout the body, but is lower in obese versus lean body types. Aside from keeping lean bodies lean, adiponectin is also important for regulating blood sugar levels and insulin metabolism. In fact, boosting levels of adiponectin is considered a potential treatment for type 2 diabetes on its own. But although adiponectin acts as an anti-inflammatory protein, high inflammation reduces its levels in the body, essentially using it up and virtually eliminating any protective effect it would have against weight gain or insulin resistance. This is another

reason why curcumin shows so much promise—it helps the body protect itself and appears to work synergistically with existing natural chemistry.

Gastrointestinal Inflammation Chronic inflammation of the gastrointestinal tract is associated with several commonly experienced diseases—particularly irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and Crohn’s disease. Bloating, frequent diarrhea or constipation, gas, abdominal pain, even heartburn and acid reflux, can all be signs that unchecked inflammation is undermining the proper function of your digestive system. A study including more than 200 people with IBS found that the use of a standardized extract of curcumin was associated with a 25 percent reduction in abdominal pain. Plus two-thirds of the participants reported an overall improvement in their other symptoms.

In a small pilot study of patients with Crohn’s disease or ulcerative proctitis (a type of IBD) who received curcumin along with standard anti-inflammatory drugs, many were able to reduce or stop the medications. Inflammation markers also decreased to within normal limits. One of the interesting benefits of curcumin is that it not only reduces inflammatory compounds in the intestines, it can actually strengthen the intestinal wall to prevent harmful bacteria from entering the bloodstream—a condition known as leaky gut syndrome.

Wound Healing and Skin ConditionsCurcumin not only protects the skin with its ability to quench damaging free radicals and reduce inflammation, it has also been shown to improve collagen deposition and vascular density in wounds. Collagen is the foundation upon which healthy skin is built; vascular density is what ensures adequate blood flow to carry in the nutrients needed for repair of damaged tissue.

Because diabetes reduces blood flow, many with the disease find that wounds heal slowly, if at all. High blood sugar also interferes with the ability of the body to clear away damaged cells and build new skin cells. In an experimental model of diabetes, both oral and topical curcumin were able to speed wound repair and healing. Radiation treatment for cancer can also cause significant damage to skin and delay healing. Pretreatment with curcumin has been shown in multiple studies to speed skin repair and healing. Preliminary research also suggests that curcumin may help to reduce inflammatory skin conditions such as psoriasis and eczema, as well as skin cancer.

THE MOST POWERFUL—AND SAFE—NATURAL MEDICINE AVAILABLEIn addition to all of these attributes, curcumin has shown promise in treating many other diseases and conditions, including kidney and liver disease, eye disorders, lung conditions, allergies, and pancreatitis. There is a lot of exciting research using curcumin for each of these health concerns. It’s likely that, in the future, we’ll see even further advances.

NO TOXICITY ISSUES HAVE BEEN REPORTED FROM THE USE OF CURCUMIN.


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HerbalHELPERS

Life is full of ups and downs. The high you get from a job promotion can be offset by the low of leaving your hometown for a new city. You shovel your driveway and then feel sore for days after. You rev up. You come down. Those highs and lows can cause all kinds of stress. How are you handling it? If you’re like many of us, not so well. According to the Stress in America survey conducted by the American Psychological Association, only 37 percent of Americans believe they’re managing their stress effectively.

If you’re feeling overly stressed, adaptogens can help you regain control. An adaptogen is a very special botanical that can take the sting out of stress. Out of the tens of thousands of plants used as medicine, only about a dozen can be classified as adaptogens. For a plant to be considered an adaptogen, the following must be true:

bring you up. If you’re feeling too hyped up, adaptogens will help you calm down. They boost your energy and help you unwind. The reason for these exceptional effects is that adaptogens can regulate the stress hormone cortisol. Here are a few of my favorite adaptogens:

Rhodiola is probably my favorite adaptogen. Native to Siberia, its root has been used for thousands of years to boost physical stamina and overall performance. If you have low mental energy, take rhodiola—you’ll feel like a champion. I believe that rhodiola is the single most effective antidepressant out there.

Ashwagandha is probably the number one herb in Ayurveda practice—an ancient medicinal practice in India. It helps restore vitality and mood. It’s often used to promote sleep and improve reproductive health and fertility.

Holy basil is very good for stress. In India, it’s called tulsi, which means “incomparable one.” You’ll likely notice the effects of holy basil pretty quickly—often within an hour. Holy basil will also help you sleep and it’s a great anti-inflammatory.

Eleuthero is sometimes called Siberian ginseng. It’s another adaptogen that’s popular with athletes. Eleuthero is wonderful for people who have hard, physical jobs, like mining or deep sea diving, where you need a lot of stamina and endurance.

Schisandra berry is a medicinal berry that decreases fatigue. It’s great for those who work long hours or for students because it helps with concentration, alertness, and memory.

I’m on the go all the time, whether it’s exploring the wilds of the Amazon or simply trying to negotiate my way through a busy airport. I’ve learned that, truly, anything can happen. Adaptogens help me maintain my energy, keep my cool, and just enjoy the ride.

by Chris Kilham

Be ready with adaptogens

ANYTHING Can Happen

Chris Kilham, Medicine Hunter, is an herbal expert, author, and educator. He is the Explorer in Residence at the University of Massachusetts at Amherst and has conducted medicinal plant research around the world.

The plant must be completely safe. Because they’re so gentle, anyone should be able to take an adaptogen.

The plant must have broad applications for the body and the mind. Some plants are great for one thing. For example, amla may help lower your cholesterol, but it’s probably not going to do much to improve your mood. An adaptogen would benefit both.

The plant must help us adapt to a wide range of physical and emotional stressors.

The science behind these medicinal plants shows that they work with your body to help it “adapt” to a variety of stressors. If you’re feeling down, adaptogens help


33*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.

EuroPharmaUSA.com©2015_04

† In conjunction with a healthy diet and exercise.

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by Gaetano Morello

o one wants to hear a diagnosis of heart disease or cancer—for good

reason. According to the CDC, these two conditions kill more Americans than the next eight leading causes of death combined. Heart disease and cancer kill over one million Americans each year. The question is how do you keep from becoming one of those statistics? Grape seed extract just might be your answer. This byproduct of the wine industry is a powerhouse of antioxidant flavonoids, specifically oligomeric proanthocyanidins (OPCs). OPCs are a group of complexes found in several foods, including grapes, blueberries, and wines that have wide-ranging health benefits. But they are especially notable for their effects on cardiovascular and cellular health.

As a free radical scavenger, grape seed extract is more potent than the better-known antioxidants vitamin C and vitamin E. That’s what makes it so beneficial for cardiovascular health. Grape seed extract has been touted for its ability to reduce blood pressure, LDL cholesterol oxidation, and platelet aggregation—a condition where the platelets involved in clotting stick together in blood vessels, increasing the risk of blockages. Grape seed extract also maintains the integrity of the endothelium, the layer of cells that line blood vessels. This layer is exceedingly

N thin—made up of just a single layer of cells—so it can be damaged easily.

Recently, the benefits of grape seed extract were shown in a clinical trial where researchers measured the effects of grape seed extract in healthy women who remained sitting for six hours. Prolonged sitting has been linked to an increased risk of heart disease, diabetes, cancer, and death—even among people who exercise frequently. On the day the women were given one 400 mg dose of grape seed extract, the swelling in their legs was reduced by 69 percent compared to the day they were given a placebo.

In the realm of cancer research, the interest in grape seed extract has been heating up. One recent study out of the University of Colorado found that grape seed extract was especially effective against advanced forms of colorectal cancer. In the study, grape seed extract was tested against colon cancer cell lines that were at different clinical stages of development (stages II – IV). The researchers found that the more advanced the cancer, the better the grape seed extract worked. The researchers reasoned that grape seed extract exhibited such profound results because it targets multiple pathways of cancer mutations. The benefits of grape seed extract were also evaluated in the VITamins And Lifestyle (VITAL)

How grape seed can keep you from becoming another statistic

34

HEART DISEASE & CANCER: Stopping Our Greatest Killers with Grape Seed Extract

cohort study, which appeared in the journal Cancer Epidemiology Biomarkers, and Prevention. Researchers surveyed over 66,000 patients about their use of grape seed extract over a ten-year period. Then they looked at the incidence of blood cancers like Hodgkin’s lymphoma or leukemia over a six- to eight-year follow up. Those who used grape seed extract had a 43 percent reduction in risk compared to those who didn’t.

But as research continues, one of the lessons we’re learning is that not all grape seed extract supplements produce results. The best effects have been found with low-molecular weight grape seed extracts. The large OPC molecules—often called tannins—that are frequently found in cheap products are too big to be absorbed. Bottom line? When it comes to an effective grape seed extract, quality trumps price. And like fine wine, the best grape seed extracts come from France. Adding a French grape seed extract that is tannin-free with low-molecular weight OPCs can help protect you from the greatest killers


EXPERT

CORNER


Gaetano Morello, BSc, ND is a licensed naturopathic physician practicing in West Vancouver, British Columbia.

He is a clinician at the newly formed Complex Chronic Diseases Program at BC Women’s Hospital in Vancouver, making him the first Naturopathic Doctor working at a leading North American Hospital. Dr. Gaetano is the author of Whole Body Cleansing and Cleanse: Ultimate Inside-Out Approach, as well as a contributing author to A Textbook of Natural Medicine and a member of the Quality Assurance Committee for the College of Naturopathic Physicians of British Columbia.

of our time. There’s

no easier way to prevent becoming

another statistic.Grape Seed Extract: A Cluster of Benefits

Grape seed extract shows great promise in the fight against heart disease and cancer, but those aren’t the only conditions

that might benefit from this natural medicine.

diabetes

cholesterol

night vision

swelling

antioxidant

pain

anti-aging

asthma

high blood pressure

stroke35

hemorrhoids

bacterial infections

viral infections

varicose veins

Alzheimer’s disease

metabolic syndrome

gum disease

sleep deprivation

macular degeneration


36

What thoughts are keeping you from starting a yoga practice? Do you tell yourself that it’s too hard on my knees, I’m not flexible enough, or I’m too out of shape and don’t know where to start? These are some of the responses that usually keep students from joining a yoga class or even thinking they could. I know

YOGA:Anywhere, Anytime

by Sarah Starr

starting a yoga practice can be a bit intimidating but as Shakespeare says, “There’s nothing either good nor bad, but thinking makes it so.”

It’s true, certain limitations may prevent or discourage people from considering a yoga practice, but one of the great things about yoga is that it can be adapted to different body types with varying physical abilities and needs. A modified chair yoga practice provides students with an easy entrance into a gentle yoga practice. It allows them to receive yoga’s rejuvenating benefits as they relax and tone their bodies, increase flexibility, improve breathing habits and posture, and enhance their overall well-being—all from the ease of a chair!

Even though when we think of yoga we usually picture a young person in a pretzel position, people who are older, have disabilities, or are less flexible can enjoy a yoga practice just as much and still reap the benefits of a regular practice. Many times it’s just being able to take the first steps that are the hardest and from there we can soar!

In one study at the University of California, Los Angeles (UCLA) School of Medicine, 21 women over the age of 60 who were suffering from hyperkyphosis—more commonly known as “dowager’s hump”—took part in a weekly Hatha yoga class. The study, published in the American Journal of Public Health, reported impressive benefits after just 12 weeks. The spinal curvatures improved by 6 percent, with 63 percent of the women reporting that they felt like they were standing straighter. Walking speeds also increased 8 percent and the length of the participants’ reach improved 18 percent. As a bonus, 63 percent of the volunteers reported an uptick in well-being and 58 percent thought their ability to function physically had improved while practicing yoga. Their balance was better, helping to limit debilitating and dangerous falls. After two years of practice, bone density in the spine and hip of 85% of the group was increased!

Seated Pigeon PoseSitting tall, place your right

ankle on top of your left thigh and let your right knee relax out to the side, keeping the right knee in line with your ankle as much as possible. For a deeper stretch, exhale and slowly fold the torso forward out over the legs, keeping the spine long. Continue to breathe as you move deeper into the movement, stretching your right hip and buttock. Stay for three to five breaths. To come out of the position, inhale to sit upright and release the foot to the floor. Repeat on the opposite side.

BENEFITS: Stretches the hips, releasing tension in hips, buttocks and legs, while increasing circulation to the lower body.

Cat - Cow Stretch Place both feet flat on the floor.

Sitting towards the edge of your chair, clasp your hands around each side of the chair behind you. On the inhale, straighten your arms and arch your back. Draw your shoulders down away from your ears and lift your chest. Keep your chin level or look up slightly. This is cow position.

1

2

1

3 yoga stretches you can do at your desk


37*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.

©2015

EuroPharmaUSA.com

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A certified yoga instructor, Sarah Starr is the host of the TV program, Happy Yoga with Sarah Starr and the co-creator and producer of a collection of yoga DVDs. Sarah has conducted yoga/mindfulness classes with thousands of people in

workshops and conferences internationally.

On the exhale, sweep your arms forward, round your spine, pulling your abdominals in towards your spine, drawing your chin in towards your chest. This is cat position.

Continue moving between cow on the inhalations and cat on the exhalations for five breaths.

BENEFITS: Creates more flexibility in the spine, releases tension in the back, shoulders and neck, massages and tones the abdominal area while facilitating a deeper exhale, calming the nervous system.

Spinal Twist VariationSitting tall, draw your left

knee in towards the chest while straightening the right leg, heel pressing into the floor. Keep the shoulders relaxed and the lower belly lightly lifted. While maintaining the length in your spine, exhale, twist your torso towards the bent knee, using the right hand to clasp. Place the left hand to the seat of the chair to help maintain a long spine. Hold the twist for three to four breaths, slowly unwind and repeat on the opposite side.

BENEFITS: Twists squeeze out tension in the abdominal area, massaging the internal organs while increasing range of motion and flexibility in the spine.

PrecautionsBe sure to speak to your doctor before trying yoga, especially if you suffer from any chronic conditions or are very inactive. Those with spinal disk problems or glaucoma should take special care, as there are poses to avoid (twists and inversions, respectively).

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Whichever diet you choose, opt for real food over processed fare. Bursting with vitamins, minerals, and a plethora of other nutrients, real food rarely comes in a package and may take a bit more time in the kitchen, but the benefits are priceless!

First developed as a way to treat epilepsy, the ketogenic diet is a high-(60 percent)fat, low-(10 percent)carbohydrate, and moderate-(30 percent)protein diet designed to create a metabolic state called ketosis. Ketosis is a process in which the body burns fragments of fats called ketones instead of glucose for fuel.

WHAT CAN YOU EAT? The ketogenic diet focuses on whole, minimally processed foods including healthy fats like butter and coconut oil, nuts and seeds, full-fat dairy, grass-fed meat, wild-caught fish, fresh fruits, and non-starchy vegetables.

BENEFITS: When your body is in ketosis, it’s primed to burn fat as your energy source rather than glucose. While some of that fat will come from fat you eat, some of it will likely also come from your body’s fat stores. Although you’re eating more calorie-dense fats on a ketogenic diet, most people find that they end up eating less overall in terms of calories. Plus, they report less hunger. But the biggest benefits go beyond weight loss. A recent study of obese patients suggests that a ketogenic diet may be helpful in the treatment of Alzheimer’s, autism, depression, migraines, cancer, and yes, epilepsy.

The Ketogenic Diet

The Paleo Diet The Vegetarian Diet

The Mediterranean Diet

Dishing the DIETS

40

Which way of eating is right for me?

Also known as the “caveman” diet, paleo is based on what our ancestors ate before the advent of agriculture. The theory is that our bodies have not adapted to the grains, dairy, legumes, and overly processed foods most people eat today.

WHAT CAN YOU EAT? Lean grass-fed meat, organic poultry, wild-caught fish, nuts, healthy fats like avocado oil, coconut oil, olive oil, or ghee, and plenty of organic fruits and vegetables. What’s missing is gluten, grains, dairy, sugar, legumes, and processed oils.

BENEFITS: Paleo emphasizes lean protein and plant foods that work together to satiate hunger, control blood sugar, and prevent weight gain, insulin resistance, and type 2 diabetes. While it may be impossible to truly eat the way our Stone Age cousins did, today’s paleo diet is filled with organic, minimally processed whole foods that foster good health.

Whether you are a vegan, vegetarian, or lacto-ovo vegetarian, all vegetarians have one thing in common—they don’t eat meat. Some people adopt this way of eating for its health benefits, some for religious reasons, and others out of concern for the animals used for food.

WHAT CAN YOU EAT? Vegans include only foods from plants: fruits, vegetables, legumes, grains, seeds, and nuts. The vegetarian diet includes plant foods plus cheese and other dairy products. The lacto-ovo vegetarian diet also includes eggs.

BENEFITS: Typically, vegetarians have a lower body weight and reduced cholesterol levels. Numerous studies show that vegetarians tend to live longer. One reason is because vegetarians are at a lower risk for diabetes, cardiovascular disease, and most forms of cancer.

Best known as a heart-healthy way of eating, the

Mediterranean diet is one of the

most studied diets around. Based on

whole foods that are often eaten throughout the Mediterranean region, it’s a way of eating that’s focused primarily on plant-based foods and healthy fats such as olive oil. The diet also recognizes the importance of being physically active and making mealtime a social affair.

WHAT CAN YOU EAT? A true Mediterranean diet puts an emphasis on fruits, vegetables, whole grains, olive oil, nuts, seeds, seafood, and legumes with limited amounts of red meat and a moderate intake of red wine. Herbs and spices often replace salt to flavor foods.

BENEFITS: According to Spanish researchers, a Mediterranean diet not only supports healthy blood pressure and cholesterol levels, it also helps to keep artery-damaging inflammation within a healthy range. Other clinical trials have repeatedly shown that eating a Mediterranean-style menu also supports a strong and steady heartbeat to pump blood through clear arteries.

Ketogenic. Mediterranean. Paleo. Vegetarian. Pick up any magazine, flip on any TV channel, and you’ll likely find stories that tout the latest eating trends. And while

all of these diets boast health benefits, the truth is, there’s no one “right” diet for everyone. Here we

break down each way of eating to help you decide what’s best for you.

the Bottom line?


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• Healthy Infl ammation Response*2

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• The ONLY PATENTED curcumin with turmeric essential oils containing turmerones

When it’s your health, count on CuraMed ®!

BCM-95® is a registered trademark of Dolcas-Biotech, LLC1. Occasional muscle pain due to exercise or overuse 2. Occasional infl ammation due to exercise or overuse 3. Cholesterol levels already within normal range

4. Based on independent lab analysis per 100 grams of BCM-95. 5. Compared to plain curcumin ^ Five hundred 500 mg capsules ^^Ten 500 mg capsules

*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.

Brain HealthCurcumin helps maintain focus and concentration while protecting brain cells from oxidative stress.

The intelligent choice for cognitive health!*

Intestinal HealthCurcumin supports healthy bile secretion,

bowel motility and fermentation processes while supporting the gut mucosal lining.*

DetoxificationResearch suggests that curcumin promotes healthy

levels of the body’s natural detoxifiers, such as glutathione and superoxide dismutase.*

Cardiovascular HealthScientific studies have indicated that curcumin

supports vascular integrity and healthy cholesterol balance and supports heart function.*3

AntioxidantCurcumin powerfully protects the body from damaging

oxidative stress.* According to an independent lab analysis, CuraMed has an ORAC value of 1,500,000.4

66

77

88

99

1010

Healthy Inflammation Response2

Curcumin supports a healthy inflammation response through multiple pathways in the body, providing remarkable health benefits.*2

Joint HealthCurcumin maintains flexibility and comfort in joints while supporting cartilage structure.*

Cellular HealthMultiple scientific studies have highlighted BCM-95 Curcumin’s ability to support cellular health, protect DNA and RNA from oxidative stress, and support multiple cellular processes.*

Pain1

Curcumin is a true superstar for the relief of pain.*1

MoodCurcumin supports healthy levels of serotonin and dopamine in the brain, key neurotransmitters for optimal mental health. Clinical studies show CuraMed’s effectiveness for enhancing mood and well-being.*

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EuroPharmaUSA.com

10 REASONS Why You Can Count On CuraMed®

Absorbs Better • Works Longer • More Effective5 • Clinically Proven Results!


43

Stronger. More Effective.

500CAPSULES Up to 500CAPSULES ^

of Turmeric10 CAPSULES Up to10 CAPSULES^^

of Plain CurcuminSoftgel 750mg

CuraMed®CuraMed® = OR

You Deserve Results

• BCM-95® Curcumin used in 25 groundbreaking, published studies

• Healthy Infl ammation Response*2

• Cellular Health Support*

• The ONLY PATENTED curcumin with turmeric essential oils containing turmerones

When it’s your health, count on CuraMed ®!

BCM-95® is a registered trademark of Dolcas-Biotech, LLC1. Occasional muscle pain due to exercise or overuse 2. Occasional infl ammation due to exercise or overuse 3. Cholesterol levels already within normal range

4. Based on independent lab analysis per 100 grams of BCM-95. 5. Compared to plain curcumin ^ Five hundred 500 mg capsules ^^Ten 500 mg capsules


Brain HealthCurcumin helps maintain focus and concentration while protecting brain cells from oxidative stress.

The intelligent choice for cognitive health!*

Intestinal HealthCurcumin supports healthy bile secretion,

bowel motility and fermentation processes while supporting the gut mucosal lining.*

DetoxificationResearch suggests that curcumin promotes healthy

levels of the body’s natural detoxifiers, such as glutathione and superoxide dismutase.*

Cardiovascular HealthScientific studies have indicated that curcumin

supports vascular integrity and healthy cholesterol balance and supports heart function.*3

AntioxidantCurcumin powerfully protects the body from damaging

oxidative stress.* According to an independent lab analysis, CuraMed has an ORAC value of 1,500,000.4

66

77

88

99

1010

Healthy Inflammation Response2

Curcumin supports a healthy inflammation response through multiple pathways in the body, providing remarkable health benefits.*2

Joint HealthCurcumin maintains flexibility and comfort in joints while supporting cartilage structure.*

Cellular HealthMultiple scientific studies have highlighted BCM-95 Curcumin’s ability to support cellular health, protect DNA and RNA from oxidative stress, and support multiple cellular processes.*

Pain1

Curcumin is a true superstar for the relief of pain.*1

MoodCurcumin supports healthy levels of serotonin and dopamine in the brain, key neurotransmitters for optimal mental health. Clinical studies show CuraMed’s effectiveness for enhancing mood and well-being.*

11

2233

4455

EuroPharmaUSA.com

10 REASONS Why You Can Count On CuraMed®

Absorbs Better • Works Longer • More Effective5 • Clinically Proven Results!


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ALTERNATIVE MEDICINE CHEST

HEADING OFF HEADACHE PAIN

Boswellia: This ancient remedy derived from boswellia tree resin is a potent anti-inflammatory. Boswellia has been studied for treating cluster headaches, which occur over the course of weeks, months, or even years. These rare headaches are sometimes called “suicide headaches” because of their intense pain and frequency in chronic sufferers. In a small clinical study published in The Journal of Headache and Pain, patients with chronic cluster headaches were treated with boswellia. The researchers found that boswellia provided long-lasting pain relief and reduced the intensity and frequency of these debilitating headaches.

Butterbur: The parts of this perennial shrub have been used traditionally for pain relief and headache prevention. Clinical research has shown that taking butterbur helps prevent migraine headaches. In a three-arm clinical trial published in Neurology, patients were given a proprietary form of butterbur. Using 75 mg of butterbur extract twice per day, at least 68 percent of the patients had a 50 percent or better reduction in the frequency of their migraines over a four-month period. Some butterbur contains pyrrolizidine alkaloids, which may cause liver damage, so be sure to choose a supplement free of these harmful compounds.

According to the journal Headache, head pain is the fifth leading cause of emergency room visits in the U.S., and for women ages 18 to 44, it jumps to third. Severe headaches and migraines can leave you in agony, but even mild headaches can be painful enough to negatively affect your life. That’s why this month’s Alternative Medicine Chest is stocked full of natural remedies for effective headache relief.

B vitamins: B vitamins are a popular treatment to reduce the severity and frequency of headaches, particularly migraines. Several studies suggest that riboflavin may be able to prevent migraines or reduce their occurrence. In fact, the American Academy of Neurology and the American Headache Society concluded that riboflavin was probably effective for migraine prevention—a ringing endorsement for an alternative remedy. To get results, use a dose of 400 mg per day. Additionally, vitamin B6 may help prevent menstrual headaches in those who don’t have sufficient levels of the nutrient. A Cambodian study looked at women who experienced headaches while using oral contraceptives. Those who took vitamin B6 reported fewer headaches. Look for a formulation using P-5-P (pyridoxal-5-phosphate), the active form of B6. Other B vitamins also showed promise due to their effect on elevated homocysteine levels. In an Australian double-blind, clinical study, patients were given a daily complex of folic acid, B6, and B12, or a placebo. Supplementation with B vitamins reduced migraine disability from 60 percent at the beginning of the study to 30 percent after six months. Headache frequency and pain also improved. The placebo group did not see any reduction.


Willow bark: Since the ancient Egyptians, willow bark has been used as a remedy for pain and inflammation. A combination of polyphenols, flavonoids, and salicin are responsible for the analgesic effects of willow bark. In its monographs, the German Commission E lists white willow bark as an approved treatment for headaches.

DLPA: This compound is a form of phenylalanine, an essential amino acid that your body uses in the process of creating proteins, brain chemicals, and hormones. DLPA may help block the actions of a pain-inducing protein called enkephalinase. But don’t confuse DLPA with aspartame (NutraSweet or Equal), which also has the amino acid phenylalanine as an ingredient. These are not the same compounds and do not act in the same way in our body.

Coenzyme Q10: Migraines may also be linked to mitochondrial dysfunction. CoQ10 helps mitochondria (our cell’s energy producers) convert food into energy. Yet, CoQ10 levels decrease with age and with the use of certain pharmaceuticals, such as statins. In a clinical study published in the journal Neurology, CoQ10 was found to be superior to placebo in reducing migraine frequency after three months of treatment. It also reduced the gastrointestinal symptoms that are often associated with migraines.

Feverfew: Often called “medieval aspirin,” this flowering herb is well known for its headache-relieving properties. Although much of its activity is credited to the compound parthenolide, other agents in feverfew, such as flavonoids or volatile oils, may also be responsible for its effects. According to researchers, feverfew may be useful not only for classical migraine, but also for premenstrual and tension headaches. A recent U.S. clinical study examined a sublingual feverfew and ginger combination when given at the onset of a migraine. Compared to a placebo, the feverfew-ginger group experienced better results in a number of categories, including eliminating the pulsating characteristic of the headache and sensitivity to both light and sound. Research suggests that feverfew may work even better for those who experience migraines more frequently.

Magnesium: If you suffer from frequent headaches, it’s likely you’re not getting enough magnesium. This essential mineral is needed for over 300 metabolic reactions in the body. People who experience migraine headaches tend to have lower levels of serum and intracellular magnesium than those who do not. Deficiency is particularly evident in women who suffer from menstrual migraines. While intravenous magnesium has been shown to stop migraines or reduce their severity, oral magnesium has been deemed effective at preventing migraines. Magnesium is particularly appealing as a preventive measure against headaches because of its good safety profile.

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46

Convenient Liquid Form!

With the cell-protecting power of BCM-95® Curcumin.*

Dissolve in water or any beverage for a tasty, healthy drink. Get all the benefi ts of CuraMed in a form that adults and children will love.

Convenient—perfect for adults and children Great tasting tangerine fl avor The most clinically studied, enhanced-absorption curcumin Plus ginger for its many benefi ts

Drop.Fizz.Drink.Drink.

CuraMed®

EFFERVESCENT TABLETS

©2015

†Occasional infl ammation due to exercise or overuse

*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.

DRINK THE BENEFITS OF CURAMED EFFERVESCENT TABLETS• Superior support for a healthy infl ammation response†

• Supports liver, brain, heart, and immune health• Protects cells from oxidative stress and free radicals*

Drop. NEW!

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Drop.

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Bothered by Your Bladder?

A: Do you know where all the public restrooms are in your town? Do you wear sanitary pads even though you went through menopause years ago? Do you cringe at a joke, not because it’s bad, but because you think you might have leaked a little when you laughed? If you answered a sheepish “yes” to one or more of these questions, you’re not alone. Millions of women suffer silently with urinary incontinence. In fact, experts estimate at least half of women over the age of 50 experience some form of urinary leakage. Unfortunately, urinary incontinence is a subject that’s so difficult to talk about that most women who suffer from it don’t even discuss it with their doctors.

The most common form of urinary incontinence is stress incontinence. If you suffer from it, you know that simply laughing, sneezing, or exercising can put enough pressure on the bladder to cause it to leak urine. Another common form of urinary incontinence is urge incontinence or “overactive bladder.” Women who suffer from overactive bladder will sometimes

Ever since I had my children, I’ve

had a problem with leaking when I laugh

or cough. It’s getting worse as I grow older. And I have to go to the bathroom—a lot. What can I do to stem the flow?

Q: feel an overwhelming urge to urinate, which can lead to frequent trips to the bathroom, embarrassing accidents, and bed-wetting. Whatever its manifestation, urinary incontinence can be life altering. Going out in public includes a desperate search for a restroom. Travel becomes a nightmare. Sleep is often disturbed by multiple trips to the bathroom. These consequences can make women less confident, active, and social. Turning to conventional medicine has its own risks. Prescribed medications often don’t work very well. A woman may have to try three different medications to find one that provides even a bit of improvement. Plus, the medications can have significant side effects, from dry eyes to cognitive impairment.

Luckily, many women are finding that Icelandic angelica (Angelica archangelica) —an herbal remedy that’s been used for hundreds of years—provides better results than any prescription drug. Researchers believe that, because of the harsh growing conditions in Iceland, the herb’s beneficial compounds become highly concentrated. This may play a role in angelica’s effectiveness. Angelica contains several active compounds, chief among them isoquercitrin. This flavonoid can inhibit the activity of inflammatory molecules, called leukotrienes, that trigger excessive bladder contractions. The results are less urinary urgency and greater bladder capacity.

by Perla Björk Egilsdóttir

Ask the DOCTOR

Angelica works for men, too. In a published clinical study, men with reduced bladder capacity found that Angelica extract significantly improved their ability to hold urine. In fact, for patients taking angelica, the first sleep improved three times more than for those taking placebo in a subgroup of oldest patients, and for those patients with the most frequent bathroom visits at night, the nocturnal awakenings for urination were reduced by 50 percent. What makes this good news for women is that the results were due to improved bladder strength, a benefit that’s not related to gender. Additionally, the angelica extract was very well tolerated and with no unwanted side effects like increased blood pressure. That’s a definite improvement compared to many prescription drugs.

Urinary incontinence is embarrassing for any woman, but it doesn’t have to mean giving up the activities you love. Icelandic angelica is a safe, natural remedy that can give you peace of mind. With angelica extract, you can stop focusing on the nearest bathroom and start focusing on life.

Perla Björk Egilsdóttir is a biochemist and interned at the Science Institute of the University of Iceland. Her background in biochemistry proved useful during the clinical study of Angelica archangelica, during which time she co-authored a peer-

reviewed paper on the clinical study on bladder strength and capacity.

Herbal help for urinary incontinence


47

Convenient Liquid Form!

With the cell-protecting power of BCM-95® Curcumin.*

Dissolve in water or any beverage for a tasty, healthy drink. Get all the benefi ts of CuraMed in a form that adults and children will love.

Convenient—perfect for adults and children Great tasting tangerine fl avor The most clinically studied, enhanced-absorption curcumin Plus ginger for its many benefi ts

Drop.Fizz.Drink.Drink.

CuraMed®

EFFERVESCENT TABLETS

©2015

†Occasional infl ammation due to exercise or overuse

*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.

DRINK THE BENEFITS OF CURAMED EFFERVESCENT TABLETS• Superior support for a healthy infl ammation response†

• Supports liver, brain, heart, and immune health• Protects cells from oxidative stress and free radicals*

Drop. NEW!

Great Tasting Tangerine Flavor

Drop.

Drink.

Cheesy Cauliflower Mac and CheeseServes 4-6

The epitome of comfort food, this mac and cheese is gluten-free. It’s also a great way to sneak in an extra serving of veggies while pleasing the pickiest eater.

Ingredients

1 large head cauliflower1 cup coconut cream or heavy cream,

preferably organic2 oz. cream cheese, cut into small pieces1½ teaspoons dry mustard2 cups shredded sharp Cheddar cheese,

divided¼ teaspoon each salt and pepper⅛ teaspoon garlic powder

Blue Plate Special Meatloaf Serves 4

Mom’s meatloaf with an Italian twist! This stick-to-your-ribs dinner is packed with protein and antioxidant-rich herbs so it’s as nutritious as it is delicious.

Ingredients

For the meatloaf:

When Old Man Winter comes calling, nothing satisfies quite like comfort food. Hearty and soothing, comfort food evokes happy memories and nostalgic

flavors. Problem is, these foods we so often crave are

packed with less-than-desirable ingredients. Can you get the comfort without the calories

and refined fixings? Yes! Here are three of our favorites.

1 large onion, diced ⅓ pound mushrooms, diced 1 roasted red pepper, diced 1 tablespoon extra virgin olive oil 1 pound grass-fed ground beef

or bison ¼ cup tomato sauce 1 egg, beaten ¾ cup almond flour 2 tablespoons fresh basil, minced 1 teaspoon dried parsley 2 cloves garlic, minced Salt and pepper to taste

For the sauce: ¾ cup tomato sauce 1 teaspoon dried basil 1 teaspoon dried oregano 1 teaspoon dried parsley Salt and pepper to taste

Directions

1. Preheat oven to 400°. Mist a loaf pan with olive oil.

2. Heat the oil in a medium skillet over medium heat. Add the onions and roasted peppers. Sauté until the onions are soft and translucent. Remove from the heat and set aside.

3. Place the meat in a large bowl. Add the remaining ingredients, including the onions and peppers. Using your hands, mix well.

4. Press the mixture into the prepared loaf pan. Bake for 60 minutes.

5. When the meatloaf is nearly done, add your sauce ingredients to a medium saucepan. Cook on medium heat, stirring occasionally.

6. Once the meatloaf is done, remove from oven and cool slightly. Remove from the pan and slice. Serve with the sauce.

Per serving: 406 cal; 28g total fat; 13g carb; 31g protein; 410g sodium; 5g sugar

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Mood FoodMood Food

Check out our healthy makeovers for some

of your favorite comfort foods


Chocolate Chip CookiesServes 12

Just because your sweet tooth strikes, you don’t need to overdose on refined sugar or gluten-filled grains. Satisfy with a crave-worthy chocolate chip cookie minus the guilt!

Ingredients

1 cup blanched almond flour1 tablespoon coconut flour1 egg4 tablespoons grass-fed butter, palm shortening,

or coconut oil3 tablespoons raw organic honey1 teaspoon organic vanilla extract⅛ teaspoon Himalayan sea salt¼ teaspoon baking soda¼ cup or more dark chocolate chips, preferably organic

Directions

1. Preheat oven to 350°.

2. In a medium bowl, combine the almond flour, coconut flour, baking soda, and salt.

3. In a small bowl, combine egg, oil, honey, and vanilla.

4. Slowly add the dry ingredients to the wet, stirring to combine after each addition.

5. Drop dough by tablespoons on a parchment lined baking sheet.

6. Bake for 10 minutes or until golden.

7. Cool cookies on a wire rack. Store in an airtight container.

Per cookie: 155 cal; 12g total fat; 13g carb; 3g protein; 38g sodium; 10g sugar

Directions

1. Preheat the oven to 375°. Mist an 8x8 baking dish with olive oil.

2. Bring a large pot of water to a boil.

3. Chop the cauliflower into bite-size pieces and add to the boiling water. Cook for 5 minutes or until tender.

4. Drain well and place on a clean kitchen towel. Pat to dry. Transfer to the baking dish.

5. In a medium saucepan over medium heat, bring the cream to a simmer. Whisk in the cream cheese and mustard. Add 1½ cups of Cheddar cheese, stirring until melted and smooth.

6. Stir in the salt, pepper, and garlic powder.

7. Pour the sauce over the cauliflower, stirring to mix well. Top with the remaining ½ cup of Cheddar cheese and bake until browned and bubbly, about 15 minutes.

Per serving: 377 cal; 30g total fat; 6g carb; 20.7g protein; 232g sodium; 0g sugar

49


When the weather outside turns frightful, it’s very tempting to just pull up the blankets and hibernate until spring. And while that’s not really an option, it doesn’t mean that we don’t change our habits to hide from the cold. For many of us that means more days spent indoors engaged in activities, like binge-watching Downton Abbey or college basketball, that keep us from getting the exercise we need. Unfortunately, our sedentary lifestyle can take a toll on our joints, especially as we grow older. That’s when we notice how hard it is to take those first few steps in the morning. We’re stiff and sore even though we didn’t do anything strenuous to account for our misery.

Over 50 million Americans have been diagnosed with some form of arthritis. And even if you’re not one of the statistics, you may experience pain in your joints as you grow older. Osteoarthritis, the most common form of arthritis, is a degenerative joint disease that typically strikes those over 50. As we age, cartilage—the rubbery cushion where our joints meet—wears away and becomes stiff. This allows bones to rub together, causing pain, swelling, and loss of motion in the joint. Osteoarthritis can affect any joint, such as knees, hips, hands, and spine.

Doctors will tell you that one of the most effective ways to fight arthritis is with regular exercise. But, since it hurts to move, many people find it easier to sit on the couch instead of hitting the gym.

And the pain relievers most doctors recommend have received a lot of bad press lately. Tylenol is responsible for most cases of acute liver failure. And nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprophen have been linked to an increased risk for heart attack. Where can you turn for relief? The answer is comfrey—a plant that people have used for centuries to treat wounds, heal broken bones, and relieve aches and pains of all sorts.

I’ve seen the results of using comfrey cream for arthritis firsthand—with some people experiencing pain relief in as little as 15 minutes. But comfrey’s benefits have also been backed up with clinical trials. In a double-blind, placebo-controlled study published in the journal Phytomedicine, 220 patients with painful osteoarthritis of the knee applied a comfrey ointment three times a day over a three-week period. The patients in the comfrey group experienced a significant 55 percent reduction in pain. That’s a very compelling result. What’s more, improvement increased steadily throughout the course of the study and both patients and doctors rated

Mathias Schmidt, PhD, specializes in the quality, safety, and efficacy of herbal medicinal products and botanicals, particularly in the area of comfrey research. As a researcher and consultant, Dr. Schmidt has worked in the German pharmaceutical

and herbal industry for over 20 years.

Your Arthritis Pain

by Mathias Schmidt, PhD

Stay Active with Comfrey

the comfrey ointment as significantly superior over the placebo ointment.

Of course, safety is important with any therapeutic remedy. When looking for comfrey, it’s important to choose a clinically studied comfrey product that is free of toxic compounds called pyrrolizidine alkaloids (PAs). These substances can damage the liver if consumed in large quantities.

When you suffer from osteoarthritis, staying active is incredibly important, especially in winter when many of us experience extra pain and stiffness. Comfrey can help relieve those sore knees, hips, backs, and hands so we can maintain a fit and healthy lifestyle while keeping arthritis pain in check.


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Soothe Away


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Meso_ad.indd 1 5/13/15 10:49 AM


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It’s our goal here at Good Health Lifestyles to bring you the latest in cutting-edge research for a variety of common health issues. Because we believe that knowledge is power—especially when it comes to health—we are digging deeper into the exciting new research from leading medical journals and breaking it down to help you get the most from today’s science.

Research Roundup

“Beehive Antibiotics” Fights Cold Sores Comfrey Heals Kids Fast

THE STUDY ABSTRACT: Randomized double-blind study: wound-healing effects of a

Symphytum herb extract cream (Symphytum×uplandicum

Nyman) in children.

The wound healing effects of the topically applied preparation Traumaplant® containing a

concentrate (10% active ingredient) from the aerial parts of medicinal comfrey (Symphytum × uplandicum Nyman)

were examined in a randomized, controlled,

clinical double-blind study. An otherwise identical low-dose preparation

(1% active ingredient) was used as a control. The study population consisted of 108 children aged 3-12 years (n=54/group) with fresh abrasions. A 50% healing rate was reached 0.9 days earlier with the higher than with the lower concentration cream. The difference in the healing rate (0.38±0.18/day [95% CI 0.33-0.4] vs. 0.26±0.14/day [95% CI 0.222-0.297]) was statistically significant (p=0.0002). Physicians and children/parents both rated the efficacy of the 10% cream as significantly better than that of the control preparation (physicians’ assessment after 2-3 and 7-9 days for verum vs. control: 90.7 and 92.6% vs. 55.6 and 74.0% of the healing rates were rated as “good” or “very good”, respectively; p=0.0004 and 0.01). In subgroup analyses, there was no significant influence on the healing rate of the time elapsed between the accident and the first consultation, the wound surface, the affected body part, the origin of the injury and gender. There were no reported adverse effects or problems with tolerability such as local skin irritations. The results justify application of the

THE STUDY ABSTRACT: Efficacy and tolerability of propolis special extract GH 2002 as a lip balm against herpes labialis: a randomized, double-blind three-arm dose finding study.

A dose-finding study was performed with respect to the clinical applicability and tolerability of three different concentrations of Propolis special extract GH 2002 in a lip balm (0.1%, 0.5% and 1%). The trial was designed as a double-blind, randomized dermatological study in 150 outpatients with Herpes labialis. The primary parameter was the duration in days until painless incrustation in 50% or 90% of the patients (observable in 121 patients). Secondary parameters were local pain (assessed on a visual analogue scale), itching, burning and tension/ swelling on a verbal rating scale, and tolerability. Visits were performed on days 2/3, 5/6 and 8/9. Best efficacy results with shortest healing time (3.4 and 5.4 days in the 50th and 90th percentile, respectively; p = 0.008 vs. 1% and 0.09 vs. 0.1%) and good tolerability were observed with the 0.5% concentration. All three concentrations achieved highly significant therapeutic results in comparison with baseline values (p < 0.0005) for all secondary parameters as early as day 2/3. Analgesia was the most prominent effect for the patients. Conclusion: The 0.5 % concentration of Propolis special extract GH 2002 in a lip balm was found to have the best risk-benefit ratio for the treatment of Herpes labialis.

Source: Holcová, S., Hladiková, M. Health. 2011;(3):49-55.

WHAT IT MEANS TO YOU:Cold sores and fever blisters are the bane of anyone with a stressful schedule, and they somehow always show up when they’re least desirable—before a wedding, dance, or family photo. This study found that a special extract of propolis—the “glue” that bees use to seal their hives can stop pain, itching, soreness, and duration of cold sores.

One of the focuses of the study was to measure the time of cold sore formation until enscrustation, which is the beginning of the healing process for a cold sore. While pain, itching, and swelling were reduced within two to three days in each group, the researchers found that those in the group using a lip balm with 0.5 percent propolis extract—the mid-range level in the three-group study—had the best overall results. Because allergies can be a concern, the balm used a purified form of propolis, so any pollens, honey, beeswax, or other materials are carefully screened out.


53

Comfrey, cont.

THE STUDY ABSTRACT: Tolerance and effect of an add-on treatment with a cough medicine containing ivy leaves dry extract on lung function in children with bronchial asthma.

Ivy leaves dry extract is registered as an expectorant in patients with respiratory diseases associated with productive cough. Next to its secretolytical properties, bronchospasmolytical effects are described. However only limited data exist about a possible therapeutical effect in asthmatic patients. In this double blind, placebo-controlled, randomized cross-over study, 30 children (median age 9.07 years [min-max: 6-11]) suffering from partial or uncontrolled mild persistent allergic asthma despite long-term treatment with 400 μg budesonide equivalent were investigated. After a four week run-in period, patients either received ivy leaves dry extract for four weeks in addition to their inhaled corticosteroid therapy or placebo, followed by a wash-out phase before switching to the other treatment arm. Lung function, FeNO, exhaled breath condensate pH and life quality was analyzed after each treatment period. There was a significant improvement of MEF(75-25), MEF25 and VC after treatment with ivy leaves dry extract (MEF(75-25) change in the mean 0.115 l/s, p=0.044; MEF25 change in the mean 0.086 l/s, p=0.041; VC change in the mean 0.052 l, p=0.044), but not after treatment with placebo. For the primary outcome parameters (relative change of FEV1 and MEF(75-25) before bronchodilation) no treatment effect could be detected in the cross-over analysis (FEV1 p=0.6763 and MEF(75-25) p=0.6953). This proof-of-concept study indicates that children with mild uncontrolled asthma despite regular inhaled corticosteroid therapy might benefit from an additional therapy with ivy leaves dry extract. However, further studies are needed.

Source: Zeil S, Schwanebeck U, Vogelberg C. Phytomedicine. 2014 Sep 15;21(10):1216-20.

WHAT IT MEANS TO YOU:For children with allergy-induced asthma symptoms, the options for relief can seem limited. Conventional inhalers, while often necessary, can cause side-effects including dry mouth and throat, dizziness, and interrupted sleep. Unfortunately, adding other medicines to a regimen for a child with asthma symptoms can add more side effects and complications.

This study found that ivy leaf extract improved the maximum expiratory flow (MEF) and vital capacity (VC) in children (ages 6 - 11) in the treatment group. That is, it improved the ability of the children’s lungs to inhale and exhale. Because ivy has long been safely used to make coughs more productive by thinning phlegm and soothing the lungs, an ivy leaf extract as an add-on therapy makes sense for dealing with allergy-induced asthma symptoms. While the researchers concluded that more studies are needed before a definitive recommendation can be made, this is hopeful news for parents of children who suffer from mild-to-moderate asthma.

Symphytum herb extract cream in children with blunt traumata with or without abrasions.

Source: Barna M, Kucera A, Hladíkova M, Kucera M. Arzneimittel-Forschung. 2012 Jun;62(6):285-9. doi: 10.1055/s-0032-1308981. Epub 2012 Apr 27.

WHAT IT MEANS TO YOU:If you’re a parent, you know that children can find all kinds of ways to get scrapes and bruises. This study shows that nature has a way of helping them heal safely and quickly. In this study, children aged 3 to 12 years with what the study termed as “fresh abrasions” used a topical cream with either 10 percent of the active comfrey ingredient, or a placebo with just 1 percent.

The 10 percent active topical cream showed a healing rate for the children that was considered “good” or “very good” at in at least 90 percent of the cases. The placebo was much further behind, topping off at a 74 percent healing rate.

Comfrey was used as a healing plant for generations until it was discovered that many of the cultivars and wild varieties contained a liver toxin known as pyrrolizidine alkaloids (PAs). These toxins are naturally occurring plant chemicals typically found in the root of the plant. Fortunately, the researchers in this study developed a comfrey cultivar that is free of PAs and that only uses the leaves, stems, and flowers of the plant for the topical cream. The fact that this specific variety is safe and effective gives parents another way to heal the all-too-common bumps and bruises that are part of any active childhood.

Ivy Leaf Relieves Asthma Symptoms


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AnxioCalm™ quiets your nerves and helps relieve:

• Occasional anxiety and nervousness*• Everyday stresses*• Self-consciousness and insecurity*• Self-doubt and fear of failure*• Occasional restless sleep*

• Excessive worry*• Excessive sweating*• Upset stomach*• Muscle tension*

Be Calm. Be Relaxed. Be Confi dent.*

Make AnxioCalm™ part of your everyday success plan. It’s non-drowsy, non-addictive, and safe for adults and children over the age of 4.

Calm Your Nerves and face your fears with confidence!


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TRAVELING?

AnxioCalm_8.5x11.indd 1 11/17/15 11:17 AM


55† Blood GSH/GSSG ratio compared to unprotected glutathione

* THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT DISEASE.

IT’S ABOUT YOUR

DNA

SUPPORTS BRAIN AND NEUROLOGICAL ACTIVITY*

DEFENDS CRITICAL CELLS*

Glutathione, the body’s “master antioxidant”, is crucial to protecting your DNA. Yet, stress and aging can deplete your body’s glutathione levels, leading to oxidative stress. That can compromise your health—especially your brain and nervous system.*

Clinical Glutathione™ provides this essential compound in a pure and stable form with proven absorption. In a clinical study, the patented delivery system improved blood ratios by 230%.*†

ClinicalGlutathione_8.5x11.indd 1 12/3/15 10:03 AM


56

“ My patients are looking for relief from pain, so I recommend Curamin®.† I feel better knowing they are getting results without the side effects.”*

—Dr. Jacob Teitelbaum, MD**

†Occasional muscle pain due to exercise or overuse**Member of the EuroPharma Scientifi c Advisory Board


EuroPharmaUSA.com

23

Curamin® formulas are award-winning, leading pain relief† products, changing lives for the better around the world. The clinically studied ingredients in all formulas are carefully selected for effective and safe pain relief.† Curamin® doesn’t mask occasional pain—it gets to the source and stops it.*†

Curamin® formulas provide safe and non-habit forming relief.*†

Stop Pain Now*†

GUARANTEED!

good health lifestyles - jan. 2016

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