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2 AmAzing Wellness presents top tips for totAl Wellness

1 AmAzing Wellness presents top tips for totAl Wellness

If you’ve picked up one of the many books on building a healthy lifestyle or watched one of the growing number of doctor-hosted health shows on daytime TV, you’ve no doubt found yourself bombarded with information. Add in the never-ending news reports touting this health tip or that and it can boggle the brain! While most of us know there are things we can do to improve our health and wellbeing, many of us don’t know how or where to start. That’s what this guide is all about.

Top Tips for Total Wellness will help to get you on the road to better health. The information contained in these pages not only focuses on things you can do to help lower your risk of chronic disease in the future, it also gives you an array of simple ways to improve your quality of life right now! Of course, you don’t need to adopt every tip in this guide. Pick and choose tips from each section that fit your individual lifestyle.

I’m a big believer that successful, lasting change happens one baby step at a time. You just have to begin. Try one or two new tips each week and you’ll soon discover that you’re healthier and happier than ever before.

Let’s get started!

Kim Erickson

Editor-in-Chief, Top Tips for Total Wellness

HealtHylet’s get

A Message From the Editor-in-Chief

w e l c o M e

Publisher Joanna Shaw

Editor-in-Chief Kim Erickson

Copy Editor Kristin Bjornsen

Creative Director Judith Nesnadny

Designer Karen Sperry

HEALTHY LIVING GROUP

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

Chairman & CEO Efrem Zimbalist III

President & COO Andrew W. Clurman

Senior VP & CFO Brian Sellstrom

General Manager Patricia B. Fox

Top Tips for Total Wellness is published by Active Interest Media, Inc. © 2011 Active Interest Media, Inc. All rights reserved. Articles appearing in Top Tips for Total Wellness may not be reproduced in whole or in part without written permission from the publisher. The information in this booklet is provided for educational purposes only and is not intended as medical advice. To obtain more in-depth medical information, contact your healthcare provider.

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contents

Fabulous FoodsFivetoThrive™DietPlan 4

Let’sLoseSomeWeight 8

Yummy,HealthyRecipes 13

Vital liVingWaystoMakeFitnessFun 20

Let’sGetPhysical 24

3RsofRejuvenation 26

MakingSenseofSupplements 32

GettingtotheHeartoftheMatter 38

TheDynamicDuoofDigestion 44

SecretstoImmuneEnhancement 49

AmazingAntioxidants 57

HintsforHealthyAging 62

ultimate supplemental insurance

3 w e l c o m eTop Tips for ToTal Wellness

The five key premises to the Five to Thrive Diet Plan are the first five Health Secrets you should keep in mind:

l Consume sufficient, but not excessive, calories (to determine calorie needs, visit www.bmicalculator.net/bmr-calculator/harris-benedict-equation).

l Eat a whole-foods diet.

l Emphasize plant and marine sources of fat.

l Eat organic when possible, and reduce or eliminate refined, processed, and packaged foods.

l Eat a colorful diet.

More than 200 large population studies have shown that people who eat colorful fruits and vegetables are less likely to develop serious illnesses. Regular consumption of different colors and types of fruits and vegetables ensures a consistent supply of a variety of health promoting nutrients. These powerful nutrients are called phytonutrients (phyto meaning plant), and researchers have identified more than 25,000 different phytonutrients in plant-based foods.

Phytonutrients represent a wide array of compounds, including flavonoids and polyphenols. These pigmented compounds are responsible for the diverse natural colors found in fruits and vegetables—the bright blue of those blueberries, dark green of the spinach or shiny red of the tomatoes. That’s why eating a colorful diet ensures a synergistic array of disease-fighting nutrients.

Flavonoids have potent antioxidant activity. Antioxidants neutralize reactive oxidative compounds produced as a result of tissue damage from sunlight, radiation, infection, and chemicals, as well as from metabolic processes such as breathing, eating, and moving. If our cells lack sufficient antioxidants, then these reactive compounds cause extensive cell and organ damage and, ultimately, disease. Our bodies produce some antioxidants; however, we can obtain many antioxidants from foods—particularly fruits and vegetables.

Perhaps you’ve heard the term polyphenols in association with grape juice or red wine.

color is tHe key!The Five to Thrive Diet Plan

color is tHe key!Diet is one of the most significant ways you can positively impact your

overall health and vitality. Food is how we obtain the nutrients we need for our bodies to function optimally. What we eat, how much we eat, and the way we eat dramatically influences the nutrition our cells receive. The foods we eat directly determine the health of our bodies on a cellular level.

4 f a B u l o u s f o o D s AmAzing Wellness presents

color is tHe key!Polyphenols are colorful phytonutrients found in the skins of grapes and most berries, including blueberries, strawberries, cherries, raspberries, and blackberries. Polyphenols are important compounds because they exert potent antioxidant activities by binding to reactive oxidative molecules, thereby preventing these molecules from damaging our cells. Polyphenols are also important because they have powerful anti-inflammatory actions.

Polyphenols not only reduce inflam-mation, but they also protect DNA against damage, improve the health of insulin receptors—thereby reducing the risk of insulin resistance—and positively influence many of the key hormonal pathways in the body. You can find these healthy actions in polyphenol-containing fruits, vegetables, and spices including:

• curcumin from turmeric

• carnosol from rosemary

• resveratrol from grapes

• quercetin from citrus fruits and onions

• sulforaphane from broccoli

Remember, there are thousands of polyphenols in fruits and vegetables, and research shows us that each polyphenol has multiple health-promoting effects

within the body. That’s why focusing on dietary polyphenols is critical. While supple-mentation of individual polyphenols such as curcumin, sulforaphane, or resveratrol may be helpful, it is important that the foundation of disease prevention comes from the foods we eat.

When we consume a variety of colorful fruits and vegetables, we are assured of receiving the different nutritional compounds critical to vibrant health on all levels. If you only remember one thing about The Five to Thrive plan, remember this: The more color, the better!

Editor’s Note: This information was adapted with permission from the new book Five to Thrive: Your cutting-edge cancer prevention plan by Lise Alschuler, ND, FABNO, and Karolyn A. Gazella (Active Interest Media, October 2011).

color is tHe key!

5 f a B u l o u s f o o D s top tips for totAl Wellness

6 AmA z i ng Wellne ss pre s ents 101 heAlth s e crets

Consistently you will find that colorful fruits and vegetables are some of the most healthful foods you can eat. But there are three exceptions to the color rule:

Garlic Don’t let the bland white color fool you—garlic is packed with power. Garlic is one of the most health-promoting herbs you can eat. But if you don’t like the taste, you can take an aged garlic extract every day to get the same benefits.

White fish While colorful trout, salmon, and ahi tuna are very healthy, many types of white fish can also be a good source of essential fatty acids in the form of fish oils. Wild-caught fish are a better alternative because the chance of exposure to chemicals is

exceptions to the color rule


smaller. While there continues to be concern over toxins found in fish (specifically larger species), eating fish is a healthy option when consumed in moderation.

MushrooMs When you think of mushrooms, you may be thinking only of the humble white button, but there are several other kinds of mushrooms that – although they are not the most colorful – are incredibly healthful. Some key therapeutic mushrooms to add to your diet include shiitake, maitake, reishi, cremini, portobello, and turkey tail. Again, if you are not fond of mushrooms or don’t eat them frequently, consider taking a high-quality mushroom extract as a dietary supplement.

get your greens!One of the key colors to focus on in your diet is green. We should all be eating at least three, preferably five, servings of vegetables daily, with a strong emphasis on leafy greens. Unfortunately, most Americans are coming up short of that goal. One convenient, effective way to get more greens in your diet is by consuming a greens drink every day. Did you know that just a teaspoon of most quality greens drinks equals about a serving of spinach? In fact, in most cases, just one serving of a concen-trated quality greens drink that contains wheat grass and other potent green ingredients is about the same as eating five servings of vegetables.

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the secret is in the spices!One of the ways you can enhance your eating experience is by tapping into your senses, and there is nothing more satisfying than the aroma of colorful spices. As we mentioned, spices are a great source of polyphenols—health-promoting, cancer-fighting compounds. But more than that, spices are flavorful, aromatic, and appealing to the eye. The secret to a tasty, health-promoting diet is to add more of these four health-enhancing spices to your meals whenever you can:

• turmeric (curcumin)

• oregano

• rosemary

• garlic

When it comes to garlic, the odor deters some people. Garlic supplements are a good alternative if dietary garlic isn’t appealing. But not all garlic supplements are alike. For maximum benefit, try an aged garlic extract that comes from 100 percent organic garlic bulbs.

Oregano is another spice that can be a useful supplement, since getting a therapeutic value of it by diet alone is very difficult. Because oregano is so important to the immune system, you’ll find more information about this powerful spice on page 57.

Remember, dietary supplements are meant to supplement your diet, not take the place of healthful foods. Be sure to spice up your life—and enhance your health in the process—by adding more spices to your daily meals.


Here’s the understatement of the century: Losing weight can be difficult. And it appears to be difficult for a lot of us. According to the Centers for Disease Control and Prevention, about one-third of the U.S. population is considered obese, which is defined by having a body mass index (BMI) of 30 or more (see the Body Mass Index Calculation chart to calculate your BMI).

Whether we are trying to lose 5 pounds or 50, unfortunately we can’t just pop a pill and call it a day. Weight loss that really works requires us to look at a variety of aspects. If you adopt the following habits, you will have a better chance of achieving successful and sustainable weight loss:

let’s lose some weight!



HE

IGH

T

WEIGHT

Body Mass index calculation chart

underweight overweight severelyobesehealthy weight obese

control cravinGsWhen we feel full and satisfied, we are less likely to overeat or have out-of-control food cravings. One of the best ways to do this is with soluble fiber. Different than nonsoluble fiber such as bran, soluble fibers are indigestible plant compounds that can absorb water. These special fibers help reduce appetite, support healthy blood sugar levels, and contribute to a healthy heart.

Researchers have identified and isolated soluble dietary fibers that have extremely high viscosity and water holding capacity. This means you don’t need to take as much to get an incredible benefit. Glucomannan is one unique type of soluble fiber from konjac root that creates a feeling of satiety thanks to its water-binding effects. By creating a thick gel, glucomannan delays gastric emptying and helps you feel full longer. But that may be just the beginning of glucomannan’s health benefits. Detailed clinical studies published in many scientific journals have shown that it can help:

• reduce appetite

• decrease overeating

• increase satiety (that feeling of fullness and satisfaction)

• supports healthy blood sugar levels already within the normal range

• support healthy cholesterol levels

fitness firstTo lose weight, we have to get physical. Movement is the only true magic bullet when it comes to weight loss. But when you combine exercise with healthy, unprocessed foods, you’ve got the best weight-loss plan money can buy. If you have been inactive for a while, you may want to get some assistance from a personal trainer or consult with your doctor. The next section of the booklet is devoted to exercise, so be sure to check that out.


eat fat to Get thinIt might seem bizarre, but to lose fat, you need to eat fat—the right fat! Increase your consumption of good fats—essential fatty acids such as omega-3, omega-6, and omega-9—while trying to avoid bad fats such as trans fats and polyunsaturated fats. There are several ways to do this. One way is to substitute coconut oil for bad fats such as butter and margarine (margarine is the worst because it is processed using high heat!). Not only does this substi-tution ensure you are eating less bad fats, but it’s also been shown that coconut oil helps decrease your appetite, which can contribute to weight loss. You can use coconut oil with

low- to medium-heat cooking applica-tions; drizzle it as a salad dressing; or add it to other foods like oatmeal or smoothies. According to Bruce Fife, ND, author of Eat Fat Look Thin, just 3 tablespoons of natural virgin coconut oil may help contribute to weight loss. To get you started check out the healthy snack recipes using coconut oil in the recipe section.

don’t dietEating an extreme diet or severely restricting your food choices is perhaps one of the biggest mistakes people make. They initially lose weight on the diet, but the minute they loosen the restrictions or go off the extreme diet, they not only tend to gain the weight back, they gain more. This can make sustainable weight loss nearly impossible, and it can be extremely frustrating. Don’t think of your dietary changes as a “diet”—think of them as a new way of eating. Start slowly by working on these basic issues:

• Eat smaller portions (see Tips to Reduce Portion Size on page 13).

• Curb sugar consumption (try elimi-nating sugar altogether a couple of days each week).


Here are some tips...

1. Use smaller plates and bowls.

2. Serve yourself 25 percent less than what you want—you won’t miss that 25 percent!

3. When eating out, ask for smaller portions, or suggest splitting an entrée with a dining companion.

4. Eat slowly and put your eating utensils down periodically between bites.

5. Drink plenty of water before, during, and after your meal.

Source: Adapted from Five to Thrive: Your cutting-edge cancer prevention plan by Lise Alschuler, ND, and Karolyn A. Gazella (AIM 2011)

reduce portions

• Eat more fruits and vegetables and fewer processed foods.

• Avoid fast food—a basic rule of thumb is that if you have to drive through to get your food, keep driving!

• Cut down on “bad” carbohydrates like white bread, cake, cookies, and chips.

• Eat more lean protein; it will help you feel full longer.

• Reduce high-fat dairy consumption.

Dieting doesn’t work because by definition it restricts us. Let’s not focus on what we can’t have—let’s focus on adding more of what we can have, and get back to enjoying fresh, seasonal foods versus processed, packaged, unhealthy “comfort” foods.

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secrets to successFul cooking…and eating!Be darinG = Try new things, and don’t be afraid; after all, if it doesn’t turn out

the first time, you can always try again.

have fun = The secret to most things, including cooking, is to try to find ways to have fun; cook with friends, turn up the music.

folloW the rainBoW rule = The foods you choose should have a variety of colors; in the end, your plate should

look like a rainbow rather than tan; you can even choose colorful plates and accessories to display your foods.

select soMe neW spices = We can fall into a rut and use the same old seasonings, but try to use a variety of spices in your cooking; not only will this make your food more interesting and flavorful, but it will also be better for your health!

savor the experience = When the meal is ready, enjoy each step of the eating

process—smell the food, look at the plate, and then eat slowly and savor each bite.

KnoW When to say When = Don’t overeat as that can ruin a nice meal; portion size appears to be a problem in America (20 years ago the diameter of a bagel was about 3 inches while today it’s 5 to 6 inches!), so be sure you don’t fall

into that trap.

Following are a few great-tasting, healthy recipes to try out!


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1. Heat 1 Tbs. olive oil in large skillet. Season fillets with salt and pepper, and place in pan, skin side up. Sear 1 to 2 minutes, until golden crust forms.

2. Turn salmon over, and sprinkle top with 4 tsp. of the chopped garlic cloves, 4 tsp. of the chopped rosemary and tamari. Add ½ cup water to pan, reduce heat to medium-low, cover, and cook 10 to 12 minutes, adding more water if needed to keep level ¼- to ½-inch deep.

3. Tear lettuces into bite-size pieces, and toss together in medium bowl. In small bowl, whisk together vinegar, mustard, remaining garlic, and remaining rosemary. Whisk in walnut oil and olive oil, and season to taste with salt and pepper. Drizzle dressing over salad to lightly coat leaves and toss to mix well.

4. Remove cooked salmon from pan, peeling skin off if necessary. To serve, divide salad among 4 plates, arrange a fillet beside each salad, and garnish with fresh rosemary sprigs.

perFect poached salmon with bitter greens salad and walnut vinaigrette Serves 4

This classic dish is ready in 20 minutes, with a foolproof procedure that makes it perfect every time. Recipe by Lisa Turner.

1 Tbs. olive oil4 salmon fillets 5 garlic cloves, finely chopped5 teaspoons fresh rosemary,

finely chopped

4 tsp. tamari1 small head frisée1 small head radicchio1 medium Belgian endive 2 Tbs. balsamic vinegar

2 tsp. Dijon mustard1 Tbs. walnut oil¼ cup olive oilFresh rosemary sprigs for garnish


1. Preheat oven to 400°F.

2. In medium pan, whisk together coconut milk, curry paste, and chopped pepper. Holding ginger over pan, squeeze to extract juice into pan; discard solids. Add lemongrass segments. Cook over medium heat, uncovered, 6 to 8 minutes, until slightly thickened. Stir in basil, and season with salt and pepper.

3. Pour a small amount of sauce into an 8-inch-square baking dish. Arrange fish on sauce, and pour remaining sauce over fish. Cover dish with foil, and bake for 20 to 25 minutes, or until fish is opaque and flaky.

4. Spoon a bit of sauce into the center of 4 individual plates. Place a piece of fish on each puddle, and spoon additional sauce on top of each portion. Garnish with cilantro sprigs and drops of hot chili oil around plate, if desired, and serve immediately.

cod baked in thai green curry sauce Serves 4

A creamy, Thai-style sauce adds exotic flavor to simple white fish. Adjust the curry paste to your taste, and use light coconut milk if you prefer. Serve with a side of basmati rice and a salad of cucumber, red pepper, green onions, cilantro, and chopped peanuts. Recipe by Lisa Turner.

1 can coconut milk, in BPA-free cans

3 tsp. green curry paste1 Thai pepper, seeded and

finely chopped 1 2-inch segment fresh

ginger, coarsely grated

2 stalks lemon grass, tough outer leaves removed, bulbs cut into 3-inch segments and split lengthwise

½ cup Thai basil, cut into thin strips

4 6-oz. pieces of Pacific codFresh cilantro for garnish (optional)Hot chili oil for garnish (optional)


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1. Roast sweet potatoes in 375°F oven until soft, about 1 hour.

2. Scoop out sweet potato flesh while still warm; place in food processor, add brown sugar, and purée until sugar has melted, about 30 seconds. Add soymilk, agave nectar, and cinnamon, and purée until smooth and light, about 1 minute. Transfer to bowl, fold in ginger, let cool to room temperature.

3. Combine cream cheese, yogurt, honey, vanilla, orange zest, and Cointreau in medium mixing bowl; beat with electric mixer on high speed until light and fluffy, about 2 minutes.

4. Divide half of the sweet potato mixture among four 8-oz. parfait glasses, sprinkle ½ Tbs. ginger cookie crumbs over each. Divide half of cream cheese mixture among glasses, and sprinkle another layer of crumbs. Repeat, and top with sprinkle of crumbs. Cover and chill at least 2 hours.

sweet potato ginger parFaits Serves 6

I created these festive treats for my friend Ana, a private trainer with a sweet tooth. Recipe by Neil Zevnik.

2 large sweet potatoes, 1 lb. each

2 Tbs. organic brown sugar1/3 cup unsweetened soymilk1 Tbs. organic blue

agave nectar½ tsp. cinnamon

2 Tbs. minced crystallized ginger

8 oz. softened low-fat organic cream cheese

8 oz. vanilla nonfat organic yogurt

2 Tbs. organic honey

½ tsp. vanilla extract2 tsp. grated orange zest1 Tbs. Cointreau liqueur

(optional)1/3 cup crushed ginger

crisp cookies


1. In large bowl, mix together oats, cinnamon, coconut, pecans, and sunflower seeds.

2. Heat coconut oil and honey in a small saucepan over medium heat until just melted but not hot. Remove from heat and add vanilla.

3. Stir honey mixture into oat mixture. Pour into large baking dish, and bake at 325°F for one hour and 15 minutes or until oats are golden brown. Stir occasionally while cooking for even browning. Remove from oven, and cool.

4. Add raisins. Store in an airtight container.

1. Heat 2 Tbs. Organic Coconut Oil in a 3-quarter saucepan over medium heat.

2. Add popcorn, and cook.

3. After popping, drizzle 2 Tbs. melted Organic Coconut Oil over the popped popcorn.

4. Add sea salt to taste, and enjoy!

great granola

perFect popcorn

Serves 2

Want granola without all of the sugar and added preservatives? Make your own!

Serves 2

Here is a healthy and yummy way to make popcorn.

6 cups old-fashioned oats2 tsp ground cinnamon4 cups shredded or flaked coconut2 cups chopped pecans1 cup sunflower seeds1 cup Nature’s Way Organic

Coconut Oil1 cup honey1 Tbs. vanilla extract1 cup raisins

4 Tbs. Nature’s Way Organic Coconut Oil¾ cup organic popcorn


1. Peel the avocados, and cut into wedges. Peel the grapefruit, and cut into sections, reserving the juice.

2. Peel the jicama, and cut into thin wedges the same length as the avocado slices.

3. On 4 individual plates, alternate slices of avocado, grapefruit, and jicama, and arrange in a circle or fan.

4. Combine the flax oil, reserved grapefruit juice, and parsley in a small bowl. Drizzle over the salads.

1. In a blender or food processor, add ingre-dients, cover, and blend at high speed for about 1 minute or until smooth. Serve immediately.

avocado, Jicama, and grapeFruit salad

mango peach smoothie

Serves 4

A colorful array of fruit and vegetables that is pleasing to the eye and palate.

Serves 2

This recipe is healthy because it contains fish oil. That’s right—the mango peach swirl is a liquid fish oil but you would never know that because it actually enhances the flavor of the smoothie.

1 large (or 2 small) avocados 2 medium Ruby Red grapefruit ½ lb. jicama2 Tbs. Barlean’s Organic Flax Oil1 Tbs. fresh parsley, finely chopped

1 cup unsweetened almond milk7 ice cubes1 banana1 scoop (30 g) Jay Robb’s Tropical Dreamsicle

Whey Protein5 Tbs. Barlean’s Mango Peach Flavored

Omega SwirlFresh or frozen peaches (optional)


beneficial odorless aged garlic extract bursting with healthful compounds. It’s so effective that many scientific studies involving heart health and the immune system have focused on the Kyolic brand.

kyo-green powdered drink mix by wakunagaKyo-Green combines potent “green” ingredients with readily absorbable health-promoting chlorella and kelp. The barley and wheat grasses found in Kyo-Green are grown and harvested in the pristine highlands of Japan. Taking Kyo-Green daily may help boost your immune system, support healthy digestion and detoxification, and enhance your heart health. As an added benefit, Kyo-Green will

also give you gentle, long-lasting energy throughout your day. Just

mix 1 teaspoon of Kyo-Green powder in 6 to 8 ounces of water or your favorite juice each morning to kick-start your day!

eFa gold coconut oil by nature’s wayWe highly recommend the EfaGold® Coconut Oil because it is such a pure product. This coconut oil is organic, non-GMO, extra virgin, cold-pressed, hexane-free, unrefined, and nonbleached. Plus it contains zero

trans fats and absolutely no hydrogenated oils. As far as we’re concerned, it’s everything you want and nothing you don’t!

kyolic aged garlic extract by wakunagaKyolic begins with garlic grown on the company’s own farms under strictly controlled organic conditions without the use of chemical fertil-izers, herbicides, or pesticides. Once harvested, the garlic is aged for 20 months to produce a uniquely

e D i t o r ’ s p i c k s

Walk into any health food store and you’ll find a wide variety of high quality products that can make a healthful addition to a whole foods diet. Here are some of our favorites:


mushroom wisdomDon’t like mushrooms? Try Mushroom Wisdom supple-ments. These are one of our favorite ways to get the goodness of mushrooms because the extracts are of extremely high quality. What’s more, the company is devoted to both financial investment and attention to scientific mushroom research. The well-researched compounds in the company’s Maitake D-Fraction and SX-Fraction products have been clinically shown to benefit health in a number of important ways.

pgx by natural FactorsPGX is a great tool if you’re trying to lose weight. Officially known as PolyGlycoPleX, PGX blends several types of soluble fiber that pack powerful benefits into fewer capsules. That means, unlike other fiber products, you don’t need to take a huge amount to get the same level of weight loss and digestive benefit.


oregano extract by north american herb and spiceThis undiluted extract is made from wild oregano that is grown and harvested by hand in the Mediterranean mountains. Not only is this believed to be the most potent form of supplemental oregano available, the company is mindful of the environment and has instituted a conser-vation program which prevents over-harvesting.

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fitnessfun!wa

ys to

mak

e

One of the biggest benefits of exercising is that it gives us the energy and strength we need to live life with vitality and do the things we love to do. There are two keys to successful workouts: consistency and sustainability. How do we ensure that we work out on a consistent basis and stick with it? Here are some ways to bring more fun to your fitness plan.

20 V i t a l l i V i n G AmAzing Wellness presents

21

Get out! Studies show that exercising outdoors has added benefits. People who are physically active outdoors reported “greater feelings of revitalization and positive energy, decreases in tension, confusion, anger, and depression, and increased energy,” according to a recent literature review featured in the journal Environmental Science and Technology. The review also found that people who exercise outdoors were more likely to repeat the activity!

find a friend. Whether it’s a two-legged or four-legged friend, research indicates that working out with another “being” will not only enhance your fitness routine but also help you stick with it.

Mix it up. Variety is truly the spice of life when it comes to fitness. Is there something new you’ve always wanted to try? Do it! Also, it’s absolutely critical to engage in activities that build strength, are aerobic, and enhance flexibility. Just focusing on these three areas will encourage variety. Take a dance class, dig a garden, hire a trainer, go for a hike, take your dog for a walk to the park—the opportunities for physical activity are endless!

KnoW thyself. One of the biggest fitness buzzkills is failure. Sure, there is no harm in trying a new class and then giving it up if it’s not a good fit. But to be physically active over the long haul, you need to get to know your strengths and limitations. You can create long-term success by creating a routine and choosing activities that are not only fun but also realistic. You can always adapt after your fitness levels increase.

Please note: If you haven’t been physically active for a while, be sure to consult with your doctor. You also may want to work with a trainer to ensure you create a routine that is ideal for your fitness level.

21 V i t a l l i V i n Gtop tips for totAl Wellness

saFe, eFFective energy enhancersSometimes we scratch exercise off our “to do” list because we just don’t have the energy. In those moments, it’s hard to remember that exercise actually gives us more energy. Here are some natural, safe ways we can enhance our overall vitality.

sleep soundly. If you are having diffi-culty sleeping, several natural, safe ingredients have been shown to enhance sleep, including L-theanine, melatonin, and 5HTP. L-theanine calms the mind and is a subtle yet effective way to help people who feel anxious while trying to fall asleep or those who wake up in the middle of the night with their mind racing. Melatonin has been proven to help people with jet lag. Its main function is to help the body maintain healthy circadian rhythms, which is our primary response to night and day. 5-HTP is a natural amino acid that helps promote an overall sense of wellbeing. It has been shown to help ease insomnia in some individuals, as well as suppress appetite and assist with weight loss (bonus!). There are some indications that 5-HTP also may have anti-depressive actions.

fill your nutrient needs. We’ll discuss this in more detail in Making Sense of Supplements but one way to ensure your nutrient needs are met is by taking a multivitamin in addition to eating a healthy diet. In order for our cells to have the energy they need to keep us


going, they need the proper fuel. Food and dietary supplements feed our cells and help us maintain high energy levels.

Green Means Go! If you are looking for a nonstimulatory way to get some energy, grab something green. If it’s not possible to be Popeye and polish off a cup of spinach throughout the day, try a quality green drink that contains young wheat and barley grasses to not only provide gentle, lasting energy but also help support the immune system and your overall health.

“but i’m too busy to exercise”…Busting the biggest exercise excuse ever!

stay hydrated. Drinking plenty of pure water will not only help enhance energy levels, it will also help you lose weight. A study involving 311 overweight, premenopausal women found that simply increasing water intake by 4 cups a day resulted in an additional 5 pounds of weight loss in about 12 months time. This is because increasing your water intake also increases your energy expen-diture while at rest, which means increased metabolism!

Physical activity needs to be scheduled just as you would that regular meeting—put it on the calendar! But when we are busy, with too many things on that calendar, our exercise time is the first thing crossed off the list.

“it’s ironic that exercise is the first casualty of the day Because exercise MaKes us even More efficient, so We can accoMplish even More,”

explains coauthor of Five to Thrive, Lise Alschuler, ND, FABNO, “and exercise will also help you sleep better, so you can tackle the next day with even more energy.” The bottom line is that the busier you get, the more you need to get physical. If you want to keep up your busy schedule, you can’t afford not to exercise!


watch your water sourceThis energy-enhancing tip is so significant it’s worth a little more explanantion. Drinking more water may seem simple enough but you may not be aware that the type of water you drink is even more significant than simply increasing your daily intake. Several studies have shown that tap water contains toxic chemicals and even prescription pharmaceuticals! If you are going to drink tap water, be sure it’s filtered. Also, avoid sugary sports drinks as they cause you to gain weight.

As for bottled water, the secret is to find out as much as you can about the source and quality of the water. Certainly not all bottled waters are created equal—quality can vary dramatically from one brand to the next. Look for pure water that also provides electrolytes, especially if you are active.

let’s get physicalNow that you’ve learned how to make fitness fun and how to enhance your energy so you can be more physical more often, here are seven final fitness secrets that will help you get the most out of any exercise program:

l1. Build Muscle. Every pound of muscle we have uses about six calories a day to sustain itself, so the more muscle we have the more calories we burn. Muscle building does not need to involve only weights. In fact, walking, running, hiking, jumping rope, climbing stairs, and many other weight-bearing activities build muscle. When we work the large muscle groups, like the ones in our legs, we are building muscle and gaining fitness.

l2. prevent injury. The best way to do this is to add stretching and flexibility exercise to your daily routine. It’s critical to do some gentle stretching after your muscles are warmed up and then after you finish exercising. Remember, stretching should not be painful but should cause a noticeable pull on the muscles.

l3. Breathe! Don’t hold your breath when you are stretching or doing any kind of physical activity. Remember to breathe freely and deeply—you need that oxygen! Deep breathing is also a great way to unwind after a workout or even after a hard day.


l4. puMp your heart. Consistent, rhythmic movement that causes your heart and lungs to work harder than when you are resting is known as aerobic activity. To lose weight and get in better shape, we need to have activities that pump our heart—the most important muscle in the body! Brisk walking is great. After a while, try adding 30-second bursts of jogging. Dancing, swimming, and bicycling are great examples of aerobic activities, too.

l5. tiMinG is every-thinG. Here’s an interesting tidbit: Research has shown that people who exercise in the morning have a better chance of sticking with it. Moving in the morning also helps speed up your metabolism for hours afterward as you move through your day. If you can’t exercise first thing in the morning, be sure not to exercise too late at night as this can keep you awake and prevent you from getting a good night’s sleep.

l6. frequency first. The most important secret about physical activity is to do it daily. Even if you can only be physical for short periods of time, it’s far better to do the short periods versus waiting and working out intensely for three hours on Saturday. For best results, take time for physical activity each and every day.

l7. vary your routine. The secret to long-term fitness success is variety. Adding new activities is especially important if you’ve hit a plateau with your fitness goals or find yourself becoming bored. But don’t wait until you are tired of your routine. Think of interesting new fitness activities that you can try this week.


Rest, relax, replenish…and then repeat!

Cell phones ringing, kids clamoring, appointments missed, meals to be made, deadlines to be met. Sometimes the flurry of activity that fills our days can be overwhelming. We jump from one “crisis” to another. Our stress response is in overdrive, and it can seem impossible to calm things down. Yet it’s absolutely critical to find healthy ways to unwind. When our bodies remain on constant high alert, all kinds of health problems can occur.

Here are some simple ways to incorporate the “3 Rs” of deep rejuvenation into your daily routine.

rejuVenation

rest

secrets to getting the 3 rs oF

don’t underestiMate the poWer of a Good niGht’s sleep.

If you think you are being tough by pulling an all-nighter, think again. The days of wearing our sleep deprivation like a badge of honor are long gone. Mounting research shows that a lack of sleep can damage our health. Most of the studies indicate that only getting six hours or less for even a few nights in a row can affect our health. In fact, most of us require eight to nine hours of sleep each night for peak performance and yet many of us are not getting it.


taKe a nap. You may think that taking a nap every now and then would disrupt your sleep or make you feel unproductive. In fact, the opposite is true. A recent study showed that healthy people age 50 to 83 who took a nap five times a week had improved brain function and less sleepiness during the day. Previous studies show that napping was associated with improved overall health. Teresa Silliman, ND, reported in the Natural Medicine Journal (www.naturalmedicinejournal.com) on a study involving nearly 24,000 Greek men and women (ages 20 to 86). This study demonstrated that those who napped had a 34 percent lower risk of dying from heart disease than those who did not nap. It appears that a short nap (about 45 minutes) has the most health effects versus longer naps of two hours or more—which is good considering that most of us don’t have two hours in the day to spare for a nap! While it may not be a readily accepted part of our American culture, give napping a try, even if it’s only on the weekends.


relax

silence is Golden. When was the last time you just sat in silence? When the world around us is not quiet, it can be difficult to be still. And yet, if you take a moment each day to be silent, you will notice you have more energy and feel much more calm and relaxed. You don’t have to learn how to meditate to appreciate silence. Just take baby steps toward quiet time. If you live in a bustling city, for example, buy some headphones to block out the sound. Turn off the TV. Try visiting quiet places like the library, museum, or a place of worship. When you are silent, you breathe more deeply and are more in touch with your surroundings and yourself. Relax, listen to the silence, and enjoy!

taKe a vacation.According to a New York Times report a couple of years ago, about one-third of employed Americans typically don’t use all of their allotted vacation days each year. As it turns out, the United States is the only industrialized country that does not mandate that workers must take paid vacation. What’s worse, about 25 percent of workers in the private sector don’t even get paid vacation. Results from the Framingham Heart Study indicate this is a dangerous trend. Women in that study who only took a vacation once every six years were eight times more likely to have a heart attack than women who took two vacations a year. And it’s not just women. A previous study involving 12,000 men showed that those who did not take an annual vacation had a 21 percent higher risk of death from all causes and were 32 percent more likely to die of a heart attack than men who vacationed every year. A vacation of one week (preferably two to really unwind) will also help you sleep better throughout the year. And when you do go on vacation, choose a location that doesn’t have cell phone or internet service!


replenisH

have a BiG Belly lauGh daily to replenish your spirit. Sure you’ve probably heard the phrase “laughter is the best medicine,” but did you know that scientific research actually proves that laughter can enhance your health? It’s true! The act of laughing impacts our health on the cellular level, meaning it can actually change the way our cells behave. When we laugh more frequently, our immune cells become stronger, our blood glucose levels are more balanced, our insomnia goes away, and we are less anxious and depressed. That is powerful medicine! Hang out with funny friends, watch humorous movies, tell jokes, or do whatever it takes to add more laughter to your day. It will enhance your life both mentally and physically.

rehydrate to replenish your physical Body.

Poor hydration makes us tired and cranky. Drinking water can replenish us on so many levels. It makes sense when you consider that the average human body is made up of 60 percent water. “Water is critical to life,” says Lise Alschuler, ND, coauthor of Five to Thrive. “It is so important and yet so simple that it just doesn’t get emphasized enough.” On average we lose about 8 to 9 cups of water each day through perspiration, urination, and breathing. It’s important to not only replace that water but to add to it. In addition to drinking water, you can also rehydrate by eating foods with a high water content like most fruits. It’s also important to drink high-quality water. “Water that is more alkaline may be more beneficial than acidic water in that alkaline water is associated in some clinical studies with decreased bone loss,” explains Alschuler.

Drink water as your main beverage. “As you increase your water intake,” says Alschuler, “you will soon become thirsty if you drop your consumption, so it really does get easier to add more water to your daily routine.”


iceland spring water by the vitamin shoppeWe recommend Iceland Spring bottled water for many reasons. First, the water source is in a pristine nature reserve in Iceland that is protected by a fenced 1.5 million square meter security zone. Second, Iceland

Springs conducts extensive chemical, physical, microbiological, and radiological analyses on a frequent basis to ensure their water is pure and free of toxins. Finally, the water has a healthy pH profile. Some bottled drinking water is highly acidic, This can have an oxidizing effect on the body. Iceland Spring water has a natural pH of 8.88, which means it will actually contribute to a healthy alkaline diet versus an unhealthy acidic balance. Maintaining proper pH balance in the body is critical to good health.

Five to thrive by lise alschuler, nd, Fabno and karolyn a. gazellaIf you’re looking for even more ways to enhance good health, this book is a goldmine of useful information. Although its focus is primarily on preventing cancer, Five to Thrive provides a wealth of practical ideas to support physical, mental, and emotional wellbeing as you continue on your journal toward better overall health.

e D i t o r ’ s p i c k s

Ask any handyman—using the proper tool is critical for a getting the job done right. The same is true for your body. The right tools, like those below, can help support good health every day!


tranquil sleep by natural FactorsTo take the edge off on those nights when you can’t sleep, try Tranquil Sleep. Not only does it contain all three of the natural sleep aids mentioned earlier (5-HTP, melatonin, and L-theanine), it comes in a delicious chewable form. Plus, it’s recommended by best selling author Michael Murray, ND. Just as the name implies, Tranquil Sleep can help people fall asleep quicker, stay asleep, sleep more soundly, and wake up feeling refreshed.

kyo-green powdered drink mix by wakunagaAt the risk of being redundant, getting your greens matters. And, while we’ve said it before, Kyo-Green is a tasty, convenient, and effective way to make sure you’re getting your fair share every day. Packed with young wheat and barley grasses, Kyo-Green not only provides an array of nutrients your body needs, it also gives you that energy boost so many of us crave.


32 Ultimate SUpplementS AmAzing Wellness presents

making sense of SUpplementSThe Ultimate Supplement Strategy

33 Ultimate SUpplementS top tips for totAl Wellness

Taking a multivitamin with minerals is critical, especially these days. The stresses of modern-day living and the prevalence of overly processed food and foods grown in nutrient-depleted soil can leave us deficient in the vital nutrients our bodies need to function properly. In fact, researchers from Harvard Medical School and other prestigious organizations have noted that having low blood levels of certain vitamins and minerals is a risk factor for many chronic diseases.

Certain conditions also can increase the need for supplemental nutrients. People who have stress-related bowel disorders, for example, may not be able to properly absorb critical nutrients such as calcium, iron, and zinc from the foods they eat. And individuals who are depressed can be low in the B vitamins. The use of certain drugs also can cause a variety of nutrient deficiencies. What’s more, environmental toxins can strain our internal systems, causing reduced absorption and an increased need for vitamins and minerals. Lifestyle choices matter, too. Lack of exercise and a poor diet can deprive us of important nutrients. Little wonder that Harvard researchers recommend taking a multivitamin every day to help fill in nutritional gaps.

But the benefits of taking a multi can go well beyond just covering nutritional shortfalls. The nutrients in a comprehensive multivitamin can help your body convert food into energy and—according to a new study in the American Journal of Clinical Nutrition—lower the risk of heart attack in women. Many of the nutrients in multivitamins have been shown to enhance immune function and help reduce inflammation. Chronic internal inflam-mation is a key risk factor for many serious illnesses.

A daily multi might also help you stay younger longer. Research by the National Institute for Environmental Health Sciences found that women who took multi vitamins had telomeres that were more than 5 percent longer than those in women who didn’t supplement. Telomeres are bits of DNA located on the end of a chromosome that may play a role in how quickly cells age. The longer the telomeres, the younger we look and feel.

a multi is a mUSt

Just like a house, your body needs a strong foundation to withstand the effects of aging and environmental assault. What makes a strong foundation for good health? Key nutrients that support your basic physiological structures and functions—your heart, bones, and brain, as well as robust digestive and immune systems.

There was a time when you could get all of these functional nutrients from the food you ate. But those days are long gone. Chronic stress, common in today’s fast-paced world, can destroy the nutrients we do get from food. Certain medica-tions and environmental factors can also interfere with nutrient absorption. But taking a few basic supplements can help you meet your daily nutritional needs and foster good health. Here are four of the most important supplements that everyone should take to help build a strong foundation, no matter what the current state of your health.


add some HealtHy FatS

For many diet-conscious Americans, fat is the ultimate dirty word. Yet, despite its bad reputation, the body needs some fats—especially essential fatty acids—to function properly. Essential fatty acids (EFAs) are considered essential because, even though we need them, our body can’t make them. This means we must get them from the foods we eat.

Once in the body, EFAs become hormone-like substances that regulate the nervous system and immune response. EFAs are also important structural components of cell membranes, helping cells stay fluid and flexible and allowing nutrients to enter the cells and wastes to flow out of them. What’s more, EFAs play a role in how effectively cells communicate with each other—a task known as cell signaling. These abilities make EFAs critical to the health of body tissues and systems.

Two key types of EFAs are omega-3s and omega-6s. Cold-water fish provides two highly absorbable and biologically active omega-3s: eicosapentaenoic acid (EPA) and docosa-hexaenoic acid (DHA). Together, these fats support cardiovascular, neurological, and hormonal health. They also support healthy skin and vision. Some plant foods, such as flax and walnuts, provide a vegetarian form of omega-3 known as alpha-linolenic acid (ALA).

Omega-6 is another important type of EFA. Most Americans get plenty of omega-6s from the foods they eat, but not nearly enough omega-3s. This imbalance can increase our risk of very serious illnesses such as diabetes and heart disease.

One way to get more omega-3s in the diet is with a fish oil supplement. While eating fatty cold-water fish can increase your levels, many people don’t make it a regular part of their weekly diets. Supplementing with high-quality fish oil can ensure that you get a consistent supply of this healthy fat to bring your levels back into balance.

Not all fish oil supplements are created equal. Many supplements on the market today are subjected to high heat and chemicals during extraction, purification, and processing. This destroys the phospholipids needed to help transport DHA and EPA into your cells. To avoid these products, it is best to purchase from a specialty supplement store that sells high quality fish oils.


As important as multivitamins and essential fatty acids are to overall wellness, there’s another family of nutrients indispensable to a healthy foundation: antioxidants. Antioxi-dants are compounds in food and herbs that can prevent or slow the oxidative damage that contributes to chronic disease.

When our cells use oxygen, they naturally produce harmful by-products called free radicals. Free radicals are molecules that are missing one electron (stable molecules have electron pairs). To complete themselves, these unbalanced molecules steal a replacement electron from another nearby molecule. This creates another free radical, which then steals an electron from one of its neighbors, and so on and so on. The result is a chain reaction similar to a row of falling dominoes.

The problem is, these misbehaving molecules randomly take electrons from the molecules that make up our DNA and other cellular building blocks. The resulting oxidative damage can take years to accumulate—until one day we see the clear signs of aging. This age-related damage leads to wrinkled skin and boosts the risk of nearly all degenerative diseases, including heart disease and Alzheimer’s.

“anti” up with antioxidantS


Don’t Forget the DVitamin D has long been known to support bone health; however, its power extends way beyond bones. Vitamin D also supports a healthy inflammatory response and helps support the immune system. Unfortunately, vitamin D deficiency is common. the harvard School of Public health has even called low vitamin D levels a “global concern.” Scientific findings show that between 70 and 80 percent of the United States population is deficient in this critical nutrient. For this reason, you may want to consider adding vitamin D to your daily supplement routine.

Antioxidants, as their name suggests, counteract free radicals and protect against oxidative damage. They also enhance immune defense and lower the risk of infection. While many healthful foods are bursting with these free radical–fighting compounds, many of us don’t get enough through our diet to benefit our health.

One common misconception about antioxidants is that one is just as effective as another. The truth is, different antioxi-dants have different properties. This is important since the effectiveness of any given antioxidant depends upon which free radical is involved, how and where it is generated, and where it inflicts damage. So, while one type of antiox-idant can protect against free radicals in one area—by killing breast cancer cells, for example—other types of antioxi-dants are needed to protect against other diseases in other areas of the body.

Since no single antioxidant will ever cover all of your needs, it’s important to take a comprehensive supplement rich in the basic antioxidants. These include beta-carotene, vitamins C and E, selenium, and zinc. Keep in mind that taking some forms of vitamin C can be hard on the stomach.


Good health depends on beneficial bugs. That’s right, bugs! Our bodies are teeming with bacteria, both good and bad. Harmful bacteria can make us sick, while good bacteria can help us stay well. Unfortunately, poor diet, stress, lack of physical activity, environmental toxins, the overuse of antibiotics, and several other factors can create an unhealthy balance of bacteria, letting the bad bugs take over.

To correct this imbalance, it’s important to eat plenty of foods that contain good bacteria, such as nonsweetened yogurt, kefir, sauerkraut, and other fermented foods. But even if we eat a fairly healthy diet that includes at least one serving of probiotic-rich food every day, it can still be difficult to maintain optimal bacterial balance.

Overgrowth of harmful bacteria can lead to numerous health problems, including serious conditions like cancer or heart disease. Harmful bacteria also can cause fatigue and digestive disturbances (such as gas, bloating, diarrhea, or constipation) and is even linked to mental health issues such as depression and anxiety. Preliminary studies also have connected improper bacterial balance to weight gain. That’s why it’s so important to replenish your supply of good bacteria daily with a probiotic supplement.

The ideal balance of bacteria in the intestine is 85 percent beneficial to 15 percent harmful. A high-quality probiotic can help you maintain this ratio. Look for a product that provides a guaranteed potency. Since probiotics are living organisms, they eventually die. This is why it’s critical that the product ensures that its probiotics are live and viable at the time of consumption. While some probiotics require refrigeration, others are shelf-stable, making them ideal for on-the-go protection.

protect with probioticS


According to the American Heart Association, someone dies of heart disease every 39 seconds. It’s no wonder why heart health is such a hot topic—it has to be. But we don’t have to fall victim to heart disease. While there are no guarantees when it comes to preventing serious illness, we can take steps to tip the scales in our favor and away from chronic health problems and premature death. To protect and enhance heart function, embrace these simple rules:

— Maintain norMal boDy weight. Obesity is not only the leading risk factor for heart disease, but it also puts us at risk for many serious diseases.

— exerciSe. The heart is a muscle and like all the other muscles it needs exercise. Exercise also promotes healthy circulation.

— watch yoUr Diet. Eat fewer high-fat, processed foods and more fresh organic fruits and vegetables.

— liVe a healthy liFeStyle. This includes not smoking. If you smoke, do everything you can to quit.

— relax. To keep your heart beating strong, find healthy, positive ways to cope with stress and unwind.

— take SUPPleMentS. Certain dietary supplements can provide you with additional support.

Let’s take a closer look at the top four supplements that have been shown in clinical research to support heart health.

amazing heart-health supplements

getting to the

of the matterHeart


According to the American Heart Association, someone dies of heart disease

every 39 seconds!

Fantastic Fish OilsThe association between fish oil and heart health is nearly unprecedented as no other nutrient holds such health prestige. The American Heart Association recom-mends we eat foods rich in omega-3 fatty acids at least twice a week, and the Food and Drug Administration concludes that “consumption of omega-3 fatty acids may reduce the risk of coronary heart disease.” Recent studies show that people who eat fish at least once a week have a 60 percent lower risk of heart disease than those who rarely eat fish. Fish oils also have been shown to help support healthy cholesterol and blood pressure levels. Additionally, fish oils positively influence our inflammatory response as well as immunity.


coQ10 tO the RescueCoenzyme Q10 (CoQ10) is also known as ubiquinone because it is found in virtually all cells in the human body (it’s ubiquitous). CoQ10 transports electrical charges across cellular membranes, thereby giving cells the energy they need to function. Author and naturopathic physician Michael Murray, ND, compares CoQ10 to the spark plug in your car. “Just as a car cannot function without that initial spark, the human body cannot function without CoQ10.” For that very reason, cardiologist Stephen T. Sinatra, MD, calls CoQ10 “one of the greatest 20th century medical discoveries for the prevention and treatment of disease…proven to both prevent and treat a host of health problems.” Without constant cellular energy production, the heart will not pump, and the brain, liver, kidneys, adrenals, pancreas, and immune system will shut down.

Much of the extensive research involving CoQ10 is related to heart health. The link between CoQ10 supplementation and peak heart-pumping capacity is clear. Clinical research suggests that CoQ10 can be effective in preventing and alleviating a wide range of heart conditions. When it comes to overall heart-health support, CoQ10 is absolutely critical. CoQ10 dosage can vary, but for general heart health, most experts recommend 50 to 100 mg daily.


If you have high cholesterol, you have a risk of developing heart disease. When too much cholesterol is circulating, it can contribute to plaque in your arteries, which can eventually lead to a blockage. Healthcare practitioners measure two forms of cholesterol: low-density lipoprotein (LDL or bad cholesterol)

and high-density lipoprotein (HDL or good cholesterol). HDL is considered “good” because it transports excess cholesterol to the liver for metabolism and elimination from the body. LDL is considered bad because it sticks more easily to the arterial wall. Here are the cholesterol measurement categories:

high chOlesteROl? tRy Pantethine!

DeSirABle

BorDerline

HigH riSK

HigH riSK

below 200 mg/dl

130 to 159 mg/dl

240 mg/dl or higher

below 100 mg/dl

40 to 59 mg/dl

160 mg/dl or higher

60 mg/dl and above

200 to 239 mg/dl

below 40 mg/dl

total choleSterol lDl hDl

Cholesterol-lowering drugs, known as statins, can cause significant side effects including muscle and joint pain and potential liver damage. Statins also reduce CoQ10 levels in the body so it’s important to take CoQ10 if you are on a statin medication. There are a number of natural ingredients that have been shown to support healthy cholesterol levels. These substances include aged garlic extract, niacin, plant sterols, and red yeast rice.

Pantethine is another nutrient that can help normalize cholesterol levels. A derivative of vitamin B5, pantethine is the active form of pantothenic acid.

One way pantethine impacts lipid levels is by supporting the normal formation of HDL cholesterol in the body. The Princeton Longevity Center recently confirmed that taking supplemental pantethine reduces both total and LDL cholesterol. Pantethine also promotes the healthy function HMG CoA reductase, a key enzyme in the normal regulation of cholesterol. If that wasn’t enough to peak your interest, earlier studies found that this lipid lowering nutrient can also tame triglycerides. Pantethine may be a good cholesterol-lowering alternative for people with diabetes who cannot take niacin due to the potential side effects on blood sugar regulation.



Affecting one in four Americans, high blood pressure (hypertension) is often called the “silent killer” because it has no symptoms. Yet, left unchecked, it can lead to stroke, atheroscle-rosis, heart failure, and kidney damage. If your blood pressure is 140/90 or higher, you have high blood pressure. Those with readings slightly higher than 120/80 are considered prehypertensive.

Controlling your blood pressure starts in the kitchen. A diet filled with whole grains, fruits, vegetables and low-fat dairy products can lower your blood pressure by up to 14 mmHg. It’s also important to limit the amount of salt you consume to 2,300 mg a day or less since even a small reduction in dietary sodium can reduce blood pressure by 2 to 8 mmHg.

Supplements may help those suffering from less than optimal blood pressure. One clinical trial published in the journal Maturitas found that taking an aged garlic extract (AGE) daily may reduce systolic blood pressure (the top number) by up to 10.2 mmHg. More recently, scientists at the University of California, Los Angeles, demonstrated that the effects of AGE were similar to current drugs used to treat hypertension. A growing number of double-blind studies report that AGE supports healthy cholesterol levels, reduces homocysteine, and improves artery health. These recent findings add even more heart healthy benefits to AGE’s amazing cardiovascular profile.

Another way to lower your blood pressure is with nattokinase. An enzyme derived from fermented soybeans, nattokinase acts much like a natural ACE-inhibitor. While “natto” is a staple food thoughout Japan, research shows that taking nattokinase as a supplement lowers both systolic and diastolic blood pressure—and it appears to be especially effective in those with prehypertension. But helping to control blood pressure isn’t the only way nattokinase enhances cardiovascular health. Other studies suggest that this unique supplement also dissolves blood clots and supports healthy cholesterol levels. But, since this novel enzyme acts like a blood thinner, check with your doctor if you are taking an anticoagulant like warfarin or aspirin.

healthy BlOOd PRessuRe


the dynamic duo of digeStion

one of the best natural remedies for irritable bowel symptoms is peppermint—more specifically peppermint oil capsules. Just two small peppermint

oil soft gel capsules will provide you with incredibly quick relief. Be sure the peppermint oil capsule is enteric-coated so the soothing oil gets past the stomach and makes it to the intestines where it is needed.

eF

Fe

ct

iVe

ib

S r

el

ieF

!


Digestion seems pretty simple. After all, it’s just one long tube that snakes from the top of your body to the bottom. It’s true, the act of digesting foods is pretty straightforward, and yet this process is riddled with potential problems. More than 60 million people in the United States have chronic constipation. One in five Americans suffers with the symptoms of irritable bowel syndrome. More than 20 percent of the population has been diagnosed with gastroesophageal reflux disease (GERD). And each year about 500,000 people develop a peptic ulcer.

How do we avoid the pitfalls and pains of digestive issues? In addition to following the Tips to Avoid Digestive Disturbances” on page 51, it is important to:

• Prevent leaky gut syndrome and

• Reduce internal inflammationHave you ever had a water leak in your house that you couldn’t find, so it went on for days? The damage can be overwhelming! Imagine if that water leak went on for years? Something similar can occur in the lining of our intestines. It’s like having a leak and not realizing it. This is known as leaky gut syndrome.

One of the primary roles of our intestines is to process foods so the body can absorb the nutrients. In addition, when the intestinal lining is strong and healthy, it prevents harmful substances from seeping into the bloodstream. If the lining becomes too thin, larger food particles and harmful substances can pass into the bloodstream. This may cause all kinds of health issues including food allergies and autoimmune disorders.

One of the key causes of leaky gut syndrome is an overabundance of harmful bacteria that can coat the intestinal lining. When the harmful bacteria take over, they can weaken the immune system and lead to chronic internal inflammation, which has been linked to numerous serious health problems. Leaky gut syndrome and elevated inflammation go hand in hand. The best way to prevent or even reverse them both is with probiotics, the “good” bacteria.

Detoxification is closely related to digestion. Once the body digests and absorbs foods, it immediately sends them to the liver to be further processed or detoxified. The liver is by far the most active and important organ when it comes to digestion and detoxification. The liver can turn toxic compounds into harmless waste, but it can only do this when it is functioning at peak capacity. Because we now live in a world teeming with toxins, it’s absolutely critical to support the health of the liver.

a quick word about detoxiFication


Gas, bloating, heartburn, and overall discomfort can sometimes stay with us long after we are done eating. Fortunately, there are things that we all can (and should) do to help us feel comfortable following a meal:

tips to avoid digeStive diStUrbanceS

l eat slowly.

l chew food completely.

l avoid offenders (for some people, this means cutting back on dairy or wheat, and for others, it may mean no carbonated beverages).

l Don’t overeat.

l Don’t eat while watching television.

l avoid stressful conversations while eating.

l be physically active.

l Don’t overuse antibiotics.

l Use all of your senses: See, smell, taste, and truly experience your food.

l take a quality probiotic supplement every day.


Antibiotics have saved countless lives; however, their misuse and overuse for viral illnesses and their use in factory-farmed animals are leading to a dangerous situation in which

harmful bacteria are becoming resistant to antibiotics. Do not take an antibiotic unless it’s absolutely necessary. Also, antibiotics do not provide any benefit if you have a viral infection, most commonly referred to as a cold or flu bug.

If you do have to take an antibiotic, be sure to take extra probiotics before, during, and for two weeks following your course of medication. It is best to take the probiotic at a different time of day than the antibiotic.

important information about antibioticS

PROBiOtics tO the RescueThe bacteria in and on our bodies outnumber our cells by 10 to 1. In other words, we are more bacteria than we are human. While there are numerous strains of bacteria, they come in two basic categories: bacteria that can make us ill or bacteria that can make us healthy. Probiotics are the good guys, and as mentioned previously, you can find them in foods and dietary supplements.

We must replenish probiotics daily to support existing friendly bacteria and add to the beneficial bacteria colonies. These good bacteria also provide enzymes that directly aid with digestion, and they help normalize the pH balance in the colon. Optimum pH balance within the digestive tract provides the best environment for healthy bacteria to thrive, whereas harmful bacteria appear to flourish in an acidic environment.

48 Ultimate SUpplementS AmAzing Wellness presents48 Ultimate SUpplementS AmAzing Wellness presents

49

Whether you’re battling a nasty cold, fighting a chronic illness, or simply trying to maintain good health, consider immune-boosting botanicals and mushroom extracts. These natural substances have been used for centuries to treat a wide variety of ailments.

The following herbs are ideal for cold and flu season. The moment you feel a bit under the weather, try taking one or more of them. The mushroom extracts mentioned are designed to be taken on an ongoing basis for general immune support.

secrets to immUne enHancement



ecHinacea If there’s one herb known for its immune-stimulating properties, it’s echinacea. Also known as the purple coneflower, this popular American herb is often used to tame both the common cold and upper respiratory tract infections. There are actually three medicinal varieties of echinacea—Echinacea angustifolia, Echinacea purpurea, and Echinacea pallida—and each impacts the immune system in a slightly different way. Both E. purpurea and E. angustifolia turn on the body’s innate immune response, while E. pallida stimulates the production of a type of antibody called immunoglobulin M which modulates the immune system’s response to bacteria, viruses, fungi, allergens, and other toxic cells.

A review conducted by the University of Connecticut School of Pharmacy found that echinacea decreased the odds of developing the common cold by 58 percent. And for those unlucky enough to catch one, the researchers found that the herb can shorten your suffering by 1.4 days. But the trick to echinacea’s effectiveness is to take it at the first sign of the sniffles and then three times per day for a total of seven to 10 days. For best results, look for a standardized product that contains 4 to 5 percent echinacoside.


51 Ultimate SUpplementS top tips for totAl Wellness 51 Ultimate SUpplementS top tips for totAl Wellness

elderberryThese tiny, deep-purple berries have been used for centuries to treat flu symptoms, as well as herpes viral infections and the common cold—for good reason. Research shows that elderberry extract possesses potent immune-modulating and antioxidant properties thanks to its high flavonoid content. But perhaps its greatest claim to fame is its ability to fight the flu. Studies show that elderberry flushes the virus out of the body by inducing both perspiration and bronchial secretions. And a randomized, double-blind, placebo-controlled study of 60 flu patients conducted by the University of Oslo and the National Health Institute in Oslo, Norway, found that people taking elderberry extract got relief from their symptoms four days earlier than their placebo-taking counterparts.

But elderberry helps protect against the flu, too. In another double-blind, placebo-controlled in vitro study, researchers at the Hadassah University Hospital in Jerusalem, Israel, investigated the effects of a proprietary black-elderberry extract against 10 strains of the influenza virus and found that it stops the flu dead in its tracks by significantly boosting cytokine production. Cytokines are nonantibody proteins that trigger the immune response when they come in contact with a virus. And unlike pharmaceutical flu vaccines, elderberry stimulates the production of the immune system’s T-cells and blocks viral growth, making it effective against a wide range of influenza viruses.

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goldenSealTraditionally used as a natural antibiotic and immune stimulant, goldenseal has a rich history in Native American medicine. Packed with immune-boosting compounds such as berberine, canadaline, and hydrastine, goldenseal works with your body’s defenses to thwart a variety of gram-positive and gram-negative bacteria, including several staph species, E. coli, and the bug that causes bacterial tuberculosis. It’s also effective against certain fungal infections, especially Candida albicans. But, while most people assume that goldenseal has direct antimicrobial effects, a recent investigation by the University of Texas–Houston Medical School found that it works indirectly in stealth mode to destroy some types of drug-resistant bacteria.

Goldenseal has a special affinity for mucous membranes where it helps to keep inflam-mation in check. New findings suggest that the herb is also powerful against influenza viruses. Goldenseal is also frequently used to treat acute diarrhea and eye infections. But even though this herb has a long history of use and is safe for most people, it

should not be used if you have kidney disease, are taking blood-thinning medication, or are pregnant or breast-feeding.

olive leaFThe olive leaf has been used by herbalists since biblical times to combat fever, treat malaria, and heal wounds, infections, and skin rashes. The secret to olive leaf ’s powers lies in its natural antioxidants, including a variety of flavonoid compounds. But the most abundant active component in olive leaves is oleuropein—which studies show is a natural antibacterial, antiviral and antifungal agent. Unlike antibiotic, antiviral drugs, oleuropein appears to target specific microbes and allows healthy bacteria to thrive. Several studies suggest that olive leaf ’s bacteria-busting abilities target some extremely harmful microbes including Helicobacter pylori (the ulcer bug) and Staphylococcus aureus, which is responsible for potentially deadly meticillin-resistant S. aureus (MRSA) infections.

But that may be just the start of olive leaf ’s healthy benefits. Like olive oil, olive leaf extract supports healthy cholesterol and blood pressure. A study at the University of Granada, Spain, discovered that olive leaf acts like a vasodilator by relaxing blood vessels. Olive leaf may also reduce the risk of atherosclerosis by preventing platelets

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from clumping together. Both of these actions may help prevent blocked arteries and heart attack. Research also implies that olive leaf may help diabetics by reducing blood sugar while improving insulin sensitivity.

As you can see, olive leaf has a wide variety of potential health-promoting properties. It’s no wonder. Olive trees live for thousands of years, resisting attacks from disease and a wide range of harmful microorganisms. Olive leaf extract may tap into that same phenomenal defense system and provide hundreds of naturally occurring healing compounds that supply a powerhouse of cell-protecting antioxidants.

oreganoAny fan of Italian food knows the complex and savory taste of oregano. But oregano’s benefits go far beyond spaghetti sauce. Oregano is a powerful antiox-idant and antibacterial, thanks to high levels of the plant chemical carvacrol. Studies suggest that the oxygen molecules in carvacrol team up with the water in your body to create heat that kills bacteria. When pitted against a variety of common infectious microbes, researchers discovered that oregano oil kills salmonella, E. coli, and several types of the staphylococcus bug. It’s so effective that food companies are giving oregano a serious look as a natural way to prevent spoilage in foods like hamburger.

When it comes to antioxidant power, oregano oil is off the charts! When researchers at the U.S. Department of Agriculture compared it with 27 culinary herbs and 12 medicinal herbs, they found that oregano had the highest ORAC (oxygen radical absorbance capacity) and phenolic content of all the herbs tested. In addition to oregano oil, extracts of oregano have powerful antibiotic activities as well.


Eastern nations such as Japan and China have perfected the medicinal-mushroom craft. For centuries, mushrooms have been thought to be a valuable tool in promoting health and vitality. Modern science continues to confirm the ancient wisdom about the mighty mushroom.

Of the thousands of varieties of mushrooms that grow throughout the world, several types possess specific medicinal properties. Four types of mushrooms stand out as effective medicines for a variety of illnesses. All of these mushroom extracts have been shown to be exceptional immune enhancers in numerous studies.

cHagaThis unique fungus grows mostly on birch trees and looks like burnt charcoal hanging on the side of the tree. According to Russian and Eastern European medical folklore, the chaga mushroom has powerful healing properties that stem from its ability to stimulate the immune system. Scientific researchers have been looking more closely at the health benefits of chaga since the 1960s. Studies suggest that the active compounds in chaga reduce inflammation as well as stimulate natural killer cell activity in the immune system. Some herbalists have called it one of the strongest immune-enhancing medicinal mushrooms.

The key compounds in chaga are betulin and betulinic acid. In addition to immune enhancement, researchers are also studying the effects of betulin and betulinic acid on obesity, glucose levels, and cholesterol. While more research is needed in these areas, the high antioxidant value of chaga is undisputed.

maitakeIn Japanese, the word “maitake” literally means “dancing mushroom.” Ancient lore claims that when the Japanese found maitake mushrooms in the mountains, they began dancing for joy. Historically, maitake mushrooms have a variety of specific uses and also help to promote overall wellness. Their proven immune-enhancement capabilities have made them a focal point in the prevention and treatment of several serious illnesses. Two fractions of the

marvelous mushrooms enhance immUnity and more

55 Ultimate SUpplementS top tips for totAl Wellness 55 Ultimate SUpplementS

maitake mushroom have garnered the attention of researchers worldwide: maitake D-fraction and maitake SX-fraction.

Maitake d-FRactiOn“Maitake D-fraction has been widely researched, and its immune enhancing potential has been confirmed in clinical trials,” explains Dr. Lise Alschuler. Maitake D-fraction has been shown to enhance important immune cells including macrophages, T cells, and natural killer cells. A new study published in the Journal of Medicinal Foods demonstrated that maitake D-fraction was able to kill breast cancer cells. Previous studies showed it may have the same effect on prostate cancer cells. The authors of the most recent study concluded, “The future is bright for mushrooms as a nutritional supplement…” We agree! This potent mushroom extract is much more than a basic immune booster.

sX-FRactiOn FROM Maitake eXtRactThe other fraction of maitake is SX. The main health application for this fraction of maitake is in controlling blood glucose, which can have far-reaching effects on controlling obesity and type 2 diabetes.

The insulin-controlling medication Metformin is sometimes used “off-label” to treat polycystic ovary disease (PCOS), the leading cause of infertility in women. In an interesting twist, researchers decided to study the effects of maitake SX-fraction in women with PCOS and found that it “demonstrated a high degree of effectiveness” without the side effects associated with Metformin. In the study, which was published in The Journal of Alternative and Complementary Medicine, ovulation was observed in nearly 77 percent of the women who participated in the study. Even more important, the three women who expressed interest in getting pregnant and who were taking the SX-fraction did get pregnant! This is an interesting new application for an important medicinal mushroom. Maitake SX-Fraction is very safe and can be used indefinitely without any significant medical risks.

reiSHiHave you ever walked through the woods and seen big mushrooms growing on dead trees? Those reddish, kidney-shaped mushrooms are known as reishi, and they have signif-icant health value. The reishi mushroom has the longest history of medicinal use of all the mushrooms. It has been used medicinally in China for more than 4,000 years. It grows like a parasite on logs, trees, and plants, and has a cork-like consistency. Traditionally, Eastern cultures have used reishi mushrooms for a variety of conditions including heart disease, inflammation, ulcers, and more. Modern research has confirmed some of the traditional benefits, and prestigious organizations such as the Memorial Sloan Kettering Cancer Hospital have also evaluated its positive immune-stimulating activity.


SHiitakeThis dark-brown, umbrella-shaped mushroom is a major staple of Japanese and Chinese diets. Although it is native to east Asia, it has been commercially grown in the United States for the past 20 years. Shiitake mushrooms are packed with important essential amino acids, vitamins, and minerals. In addition, they contain the polysaccharide (sugar molecule) lentinan. Lentinan is an anticancer drug approved by the Japanese government in the 1980s. Research suggests that shiitake may have beneficial effects in many other areas as well, including reducing high cholesterol, lowering blood pressure, and healing infections. And of all the medicinal mushrooms, Shiitake is by far our favorite one to eat!

Shiitake mushrooms are also a rich source of a potent immuno-modulator known as active hexose correlated compound (AHCC). While AHCC can help build resistance to everyday ailments like colds and flu, the compound’s real value may be its potential cancer-fighting capabilities. Several studies suggest that AHCC heightens the immune system’s response. Researchers are also investigating the compounds potential for reducing some of the side effects of chemotherapy. While research is in its early stages, the findings have been promising.


Whether it’s an old standby like vitamin C or a trendy nutrient like resveratrol, antioxidants have become a hot topic in health circles. As mentioned previously in the Secrets to Immune Enhancement section, antioxidants are the first line of defense against the free radicals that cause oxidative damage within our bodies. But their defensive powers don’t stop there. In addition to stimulating the immune system, some antioxidants are also anti-inflammatory, which is a key health benefit.

While each antioxidant has specific characteristics, they often work together to strengthen overall antioxidant protection. The problem is that the process of providing this protection uses up our antioxidant stores. This is why it’s critical to replenish your antioxidant supply with a diet rich in fruits and vegetables. To ensure you are getting all of the protection antioxidants can offer, it’s also smart to take them in supplemental form. Which antioxidants should you take? Of the hundreds available at your local specialty supplement store, here are a dozen of the ones most beneficial for overall good health (listed in alphabetical order).

aged garlic extractIt’s no secret that garlic is good for you. But when fresh garlic is extracted over a prolonged period (up to 20 months), it creates an odorless aged garlic extract (AGE) that contains stable and water-soluble organosulphur compounds. These compounds prevent oxidative damage by scavenging free radicals. What’s more, AGE also enhances the body’s ability to make glutathione, known as the “master” antioxidant.

Hundreds of studies show that AGE is both safe and effective. Clinical trials have found that it may help prevent atherosclerosis, increase circulation, and protect against cardiovascular disease. It also enhances immunity. Preclinical studies suggest that AGE may also help guard against a variety of serious illnesses.

amazingantioxidantS


aStaxantHanIf you’ve never heard of astaxanthin, you’re not alone. Extracted from Haematococcus pluvialis—a microalgae grown on the Kona Coast of Hawaii — astaxanthin (pronounced asta-zan-thin) is being touted as the king of carotenoids (yellow, orange and red pigments found in some foods). One recent study found that astaxanthin had considerably more antioxidant activity than vitamin E, alpha-carotene, beta-carotene, lutein, or lycopene. What’s more, not only does astaxanthin neutralize free radicals, it also works synergistically with other antioxidants such as vitamin C and E, boosting their effectiveness.

Along with astaxanthin’s immune-stimulating abilities, this unique carotenoid has been found to help prevent age-related macular degeneration, increase HDL (good) cholesterol levels, reduce inflammation in the gastrointestinal tract, and possibly even act like an internal sunscreen when taken orally. Astaxanthin also has the ability to cross the blood-brain barrier, and some scientists speculate that it may benefit those with neurological conditions like Alzheimer’s or Parkinson’s disease. Astaxanthin is considered a very safe supplement to take on a daily basis.

beta-carotenePerhaps the most well-known carotenoid is beta-carotene, the pigment that makes carrots orange. But it’s what happens once we eat those carrots that really matters. The body converts beta-carotene into vitamin A, a nutrient known for its ability to protect the eyes and boost skin health. Population-based studies also suggest that people who eat four or more daily servings of fruits and vegetables rich in beta-carotene may reduce their risk of developing heart disease and cancer.

Boosting your intake of beta-carotene through food and supplements may also improve night blindness, guard eyes against the sun’s harmful rays, and protect against cataracts. In addition, preliminary research suggests that taking supple-mental beta-carotene may reduce the risk of lung cancer in nonsmokers.

cocoaGood news for dark chocolate lovers…cocoa is one of the most powerful antioxidants available! While the antioxidants in cocoa have been shown to enhance the immune system; the most recent research from Harvard University demonstrated that this powerful antioxidant can help decrease blood pressure and normalize cholesterol levels. In addition,


previous research concluded that cocoa may also help regulate blood sugar levels, which is critical to people who have type 2 diabetes or are pre-diabetic. But before you reach for that candy bar, know that you’ll only get these benefits from sugar-free, dark chocolate or a dietary supplement that contains a high quality cocoa ingredient.

coenzyme Q10Found in every single cell in the body, CoQ10/Ubiquinol is a powerful antioxidant that protects cells from damaging free radicals and enhances immune function. Among its many talents, CoQ10 helps people with heart failure, lowers blood pressure and cholesterol levels, improves the health of diabetics, slows the progression of Alzheimer’s and Parkin-son’s diseases, reduces the frequency of migraines, fights gum disease, and enhances overall energy. The problem is, the amount of CoQ10 in our tissues decreases as we get older. That’s why it’s so very important to take a CoQ10 supplement—especially if you’re over 50.

cUrcUminThis compound, found in the curry spice turmeric, is best known for its anti-inflammatory properties. But that’s just the start of its healing qualities. Curcumin is also a potent antioxidant that helps prevent the oxidation of cholesterol that can damage blood vessels and contribute to a higher risk of heart attack or stroke.

Adding turmeric to your food is one way to increase your curcumin intake, but since the spice contains very small concentrations of curcumin, that may not be the best way to get the amount you need. Look for a high quality curcumin supplement to enhance the anti-inflammatory effects of curcumin in your diet.

green teaThis popular beverage has garnered an enormous

amount of attention in recent years after medical researchers discovered its anti-

cancer properties. Indeed, research shows that green tea contains certain antioxi-dants known as catechins that neutralize free radicals and prevent cancer cells from dividing. Of all the catechins found in green tea, EGCG appears to have the greatest antioxidant activity, and some studies have shown it to be more powerful than vitamin C.


Population-based clinical studies suggest that the antioxidants in green tea may help prevent atherosclerosis and inhibit the oxidation of LDL (bad) cholesterol. But reducing the risk of cancer and heart disease is just the beginning. New evidence from South Korean researchers suggests that green tea’s antioxidants may protect DNA from damage. Damaged DNA can lead to illnesses and premature aging. But to get these benefits, you needn’t guzzle gallons of tea. A green tea supplement standardized to a minimum of 50 percent polyphenols can be just as effective.

glUtatHioneDubbed the “master antioxidant,” glutathione is the most powerful antioxidant made by the body. It is found in each and every cell in the human body and also works indirectly by recycling and renewing other well-known free-radical fighters such as vitamins C and E. Glutathione is a small molecule made up of three amino acids—cysteine, glycine, and glutamine—and it protects cells from free radicals created by cigarette smoke, pollution, environmental toxins, fried foods, and even by normal metabolism. Glutathione is also essential for a healthy immune system. And it protects other disease-fighting cells called lymphocytes from oxidative damage and premature cell death.

Glutathione levels start to diminish around the age of 45 and decline quickly after age 60. This may be a key reason why chronic illness is more prevalent as we get older. To get all of the free radical–fighting goodness that glutathione has to offer, it’s wise to look for a supplement that provides at least 250 mg of reduced glutathione. Since glutathione levels are especially low first thing in the morning, take your supplement with breakfast to fortify your antioxidant protection before you begin your day.

QUercetinApples, berries, kale, onions, tea, and tomatoes are good sources of this potent antioxidant that also has anti-inflammatory effects. Best known to help protect against heart disease, quercetin also acts as an antihistamine, and has been shown to reduce symptoms of allergic reactions. People with asthma, hay fever, hives, and other allergies may notice a reduction in runny nose, watery eyes, and swelling. Additionally, quercetin may enhance the absorption and effectiveness of several prescription drugs including blood thinners, corticosteroids, and some chemotherapy agents. The dosage of quercetin varies, but for general health, a typical dose is between 100 and 250 mg three times per day. For allergy symptoms, the dosage can be as high as 600 mg, taken in divided doses daily.


reSveratrolCredited with being responsible for the “French Paradox,” resveratrol extends the life of every species studied so far, from fruit flies to monkeys. Perhaps its anti-aging benefits come from the fact that it is such a potent antioxidant. Resve-ratrol offers up powerful protection against a variety of illnesses. Along with boosting immunity, resveratrol enhances heart health. Not only does this antioxidant block cholesterol oxidation, but it also decreases the “stickiness” of blood platelets, helping to prevent atherosclerosis. Researchers are presently studying resvera-trol’s effects on a variety of health conditions including diabetes, arthritis, and obesity.

While resveratrol is well-absorbed by the body, its beneficial effects don’t last long. Fortu-nately, adding a high-quality resveratrol supplement to your daily supplement routine can compensate for its quick metabolism. But to truly get the most from the resveratrol you take, it’s important to use a standardized supplement that provides trans-resveratrol, the most biologically active form of the nutrient.

SeleniUmThis trace mineral in a powerful antioxidant that can help protect the body from free radical damage. In addition, selenium activates the antioxidant enzyme glutathione perox-idase which offers even more protection from illness. Selenium has been shown to directly enhance immune cell activity.

vitamin cVitamin C is perhaps the most popular and well-known of our amazing antioxidants. And with good reason! Decades of research shows that this important nutrient helps prevent LDL cholesterol from oxidizing, counteracts low immune function due to stress, reduces arterial stiffness, lowers the risk of stroke, and delays the signs of skin aging. Studies suggest that this water-soluble antioxidant may also reduce the risk of many serious illnesses. In addition, vitamin C improves the absorption of iron from plant-based foods and helps the immune system work properly to protect the body from disease.Vitamin C’s antioxidant properties are especially beneficial for smokers. The results of a recent study showed that 3 grams of vitamin C reduced the free-radical damage and LDL cholesterol oxidation in cigarette smokers.

The body does not manufacture vitamin C, nor does it store it. That’s why it’s important to eat foods rich in this familiar antioxidant, such as citrus fruits, peppers, and broccoli, and to take supplemental C to make sure you get all of the free radical–fighting power this vitamin has to offer.


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HealtHy aging



calm downStress is a part of our everyday lives, and not all stress is bad. Planning a big party, for example, can be stressful, but it can also be fun. Anticipating the birth of your child can also be stressful, but it can be one of the most rewarding experiences of your life. The most important aspect of stress reduction is not just reducing stress—it’s helping our body adapt and cope with stress more easily.

“Relaxation is the antidote to anxiety,” explains Dr. Lise Alschuler. “It’s natural for us to feel anxious, which creates discomfort that in turn motivates us to move away from the stress. However, experiencing chronic anxiety can be very disruptive to overall health.” Constantly feeling anxious can also speed up the aging process from a physical and mental-health perspective. Think about how your body feels when you are calm; then contrast that to how it feels when you are anxious. The idea is to encourage calmness as much as possible.

The term “anti-aging” is a bit of a misnomer. After all, how can we be “against” aging when it is an inevitable part of living? What we can be “against” is unhealthy aging. There are so many things we can do to ensure that we not only keep the illnesses of aging at bay, but we also live life fully and fantastically!

We could have written an entire book on this topic, but instead we’ve decided to focus on these key issues: stress reduction, controlling inflammation, bone health, and brain function.


Here are some simple things you can focus on to achieve successful and sustainable serenity.

inDiViDUalize yoUr aPProach. Because the path to relaxation is different for everyone, it’s important to create an individualized plan that fits your personality and your lifestyle. Five to Thrive offers this advice: “Whether relaxation comes from taking a walk in the woods, playing a musical instrument, spending time with a friend over a cup of tea, receiving a therapeutic massage, or meditating, the end result will be the same. The most important thing is to figure out what relaxes you and then prioritize that activity so you experience relaxation every day.”

One way to do this is to make a list of several activities that relax you. Make sure the list features quick things as well that are easy to incorporate, such as some deep breathing or getting outside for a few minutes each day. Before you begin your day, figure out which of the things on the list you will be able to do. Relaxing activities must become a part of your daily routine just as eating and sleeping are.

MagneSiUM iS a MUSt. Nutrient deficiencies can translate into a body that is a bundle of nerves. Magnesium deficiency in particular is directly related to increased anxiety and nervousness, as well as insomnia. Research suggests that most of us are deficient in this vital mineral. According to the Linus Pauling Institute at Oregon State University, people over the age of 60 have lower levels of magnesium. This is because intestinal absorption decreases with age while urinary excretion increases. Combine those factors with a diet that lacks sufficient magnesium and you have a recipe for disaster since magnesium is essential to more than 300 different metabolic reactions in the human body.

For optimal health effects, magnesium also must be combined in balance with calcium, another important mineral as we age. This mineral duo provides the ultimate yin-yang combination in the human body. Muscles, for example, need calcium to contract, but they also need magnesium to relax. Calcium is necessary for blood to clot, while magnesium keeps blood flowing freely. It’s no wonder this important combination is also valuable in helping our bodies deal with stress.

anti-inFlammation = anti-agingOne of the ways that chronic stress speeds up the aging process is by creating an internal environment that is chronically inflamed. In addition to stress, these other factors can contribute to chronic inflammation:

• Poor diet

• Environmental toxins

• Lack of physical activity


To control inflammation, eat a colorful diet, support internal detoxification, and get regular exercise. We can also help control inflammation—from both the inside and the outside—with powerful dietary supplements and homeopathic remedies.

FroM the inSiDe oUt. Fish oils and vitamin D3 are two of the most significant dietary supplements you can take to control internal inflammation. We’ve described the benefits of fish oil in the Making Sense of Supplements section, but at this point, we’ve only touched on the benefits of vitamin D3, or cholecalciferol. D3 is best known for its key role in building and maintaining strong bones (more on that later), but it also enhances immunity and helps quell inflammation. D3 is the form that the body makes and health researchers consider it to be the most absorbable form and the one most effectively utilized by the body.

FroM the oUtSiDe in. One of the most powerful “external” anti-inflammatory natural substances is arnica. Used in the form of a homeopathic remedy, arnica can help quickly ease the bruising, pain, and stiffness associated with injured or sore muscles. As we


age, we can sometimes become more prone to injury and stiffness in our muscles and joints. If we don’t quickly heal this stiffness, a vicious cycle of inactivity can ensue. After all, when we feel pain, the last thing we want to do is get out and move. Arnica, taken as a capsule or used externally as a gel, can help give you the relief you need to remain active and pain-free.

Homeopathic medicine is a time-tested system of healing grounded in the fact that the body has an innate ability to heal itself if provided with the proper tools. Homeopathy employs natural substances such as arnica that are specially prepared through a process of dilution. The more diluted the substance is, the higher the potency. Arnica montana (mountain daisy) is an internal analgesic that comes in a variety of strengths and is even safe for children over the age of 2. It is also indicated for backache, overexertion, and swelling due to trauma to a specific area.

Strong boneS For active agingThinning, brittle bones, also known as osteoporosis, can be devastating and severely limit activity and quality of life. Protecting bones for the long haul should be at the top of our list if we want to be active and strong as we age. For optimum bone health, focus on these two things:

l Eating an anti-inflammatory diet; and

l Getting the right combination of bone-building nutrients in supplemental form.

These important tips will help you create an anti-inflammatory diet:

l Focus on eating a whole-foods diet that features fresh fruits and vegetables, whole grains, and healthy fats (from fish, flax, and olive oils).

l Avoid highly processed foods such as refined grains, white sugar, and the saturated fats in red meat and dairy.

l Consider eliminating foods in the nightshade family (tomatoes, white potatoes, eggplant, and peppers) as these can sometimes exacerbate joint pain in some people.

l Reduce or eliminate alcohol, soft drinks, fried foods, and smoked or processed meats.

l If you have digestion issues associated with food, try taking oral digestive enzymes to help your system get the nutrients you need from the foods you eat.

l Drink at least 8 cups of pure water every day.

Our bones are constantly regenerating and rebuilding. In fact, every cell in the human skeleton is replaced every seven years. Because bone is active living material, it requires certain nutrients to function properly and maintain strength and durability. The


three most important nutrients for bone health throughout our lifetimes are calcium, magnesium, and vitamin D3.

Not only is calcium vital to bone health, it will also enhance the health of our teeth and our heart. Magnesium works closely with calcium to help regulate its transport and control its release. Magnesium is also great for the heart and many other body functions as well. It’s important to get the proper balance of calcium and magnesium in your supplement, and most health care professionals recommend a 2-to-1 ratio. As mentioned previously, vitamin D3 is absolutely critical to our health, and many people are deficient. Vitamin D3 helps promote calcium absorption and works synergistically with calcium and magnesium. Look for a supplement that contains all three of these bone building nutrients.

wHere did i pUt my keyS???Have you ever gone into a room and thought, “Now why did I come in here again?” If you haven’t, good for you! If you have, you’ll appreciate the brain-building advice we want to share with you. Supporting brain function is absolutely critical to any healthy-aging plan. And here is the good news: Just as you can build the muscles in your arms and legs, you can build the “muscle” between your ears.

Although brain function is complex, brain building doesn’t have to be. Follow these simple steps, and you will help ensure your brain stays active and healthy as you age.


aVoiD brain bUSterS. Foods can heal, and foods can harm, so it’s no surprise that our food choices can also be significant brain busters. One example is overeating. Excess calories can reduce the flexibility of synapses (which helps information transfer from one neuron to another) and increase the vulnerability of brain cells to free-radical damage. Foods high in calories are also often high on the glycemic index (which measures the effect carbohydrates have on blood sugar levels). A growing number of clinical trials suggest that eating a low-glycemic-index diet – which contains fewer simple sugars and carbohydrates – can help improve brain function. Although cookies, sweets, and sugary sodas can give you a rush initially, remember that you’ll crash later, and your brain will pay the price in the long run.

take citicoline. Just like our bodies, the brain is under constant attack by environmental pollution, oxidative stress, and other factors that can sabotage vital brain function. Over time, this can all add up to poor memory and reduced brain power. Age-related changes also include a decrease in the number and efficiency of the connections between neurons; decreased production of the energy that fuel neurons; and reduced production of neurotrans-mitters, which are the chemical messengers that enable brain and nerve cells to transmit information to each other. As a result, brain cells can become sluggish in their communications with each other. That’s why we sometimes forget where we put our keys! Citicoline (CDP-choline) is a natural building block of DNA that is found in all living cells. Taking it in supplement form helps maintain brain-cell membranes and support the synthesis of neurotransmitters.

keeP yoUr brain bUSy. Doing things that keep your mind and body busy will help enhance brain function. Activities like reading, doing crossword puzzles, or practicing brain-boosting exercises will help keep you sharp. A 2002 study featured in the Journal of the American Medical Associ-ation demonstrated that doing regular memory training reduced “mental age” by five years—in other words, the brain acted five years younger! You can keep your brain busy by expanding your vocabulary, drawing, or even periodically using your other, nondominant hand. Also, there are several new applications and games that you can get for your computer or smartphone. One free app is called Cognizin Memory, which features challenging mind games for improving memory and recall. To get this free app, just search Cognizin@Memory in iTunes or visit www.cognizin.com.

SPecial “brain FooD.” In addition to citicholine, another dietary supplement has been shown to feed the brain what it needs to help avoid a decline in function. While citicholine helps overall brain performance, a special extract of lion’s mane mushroom (Hericium erinaceum) has been shown to help prevent more serious illnesses associated with the aging brain. This product is ideal for people who are at greater risk of developing a brain disease.

Amyloids are fibrous protein deposits in the brain. An over accumulation of these deposits between the neurons can lead to a variety of neurodegenerative diseases, including Alzheimer’s. Excess amyloids are also associated with Parkinson’s and Huntington’s disease as well. Japanese


researchers have created a proprietary extract of lion’s mane mushrooms that supports the survival of the neurons in the presence of these toxic amyloid proteins, thus preserving brain function despite the amyloid accumulation.

How’S yoUr energy?Too often, we see our energy levels dwindle as we age. Even younger folks lives are filled with energy drainers like inadequate nutrition, occasional insomnia, and daily stressors. Using stimulants can cause us to feel jittery or make our hearts race. We can also “crash” after the stimulant effect wears off. The key is to find an all-natural, stimulant-free alternative that can provide all-day energy. Taking a vitamin B complex can help support healthy energy levels. Look for one that provides at least 50 mg of all the B vitamins and take it daily.

Ultimate eye protectionAs we get older, our eyes become more vulnerable to age-related changes that can result in vision loss. In fact, age-related macular degeneration (AMD) is the leading cause of blindness in Americans over age 60. However, a diet high in antioxidant-rich fruits and vegetables can help neutralize free radicals that, over the years, contribute to the devel-opment of AMD. A number of studies also show that taking supplemental carotinoids, especially lutein and zeaxanthin, can reduce your risk.

Another antioxidant—glutathione—is particularly beneficial for the prevention of cataracts. And ginkgo biloba may improve vision in people with glaucoma, while vitamin C and magnesium have been shown to reduce the ocular pressure that triggers the disease. These nutrients, taken alone or in combination, can help prevent and improve these common causes of vision loss and help keep your eyes healthy for a lifetime.


alive MultivitaMin By natuRe’s WayWe recommend Alive Multivi-tamins (No-Iron Added) because it is packed with high-potency vitamins and minerals. But what makes Alive special is that it contains much more than the 25 key vitamins and minerals. It also contains:

• 10 amino acids

• high-potency B vitamins

• 12 digestive enzymes

• 14 green foods

• 12 organically grown mushrooms

• 20-plus fruit and vegetable complexes

• 40-plus antioxidants

That’s an amazing amount of nutrition! And the daily dose is only three tablets. For optimal absorption, it’s best to take your multivitamin in divided doses throughout the day and with food, so we recommend taking one with each meal.

e d i t o r ’ S p i c k S

SUpplementS everyone needS

childRen’s dha By nORdic natuRalsResearch indicates that children need the essential fatty acid DHA for the proper development of their brain and eyes, as well as the nervous and immune systems. But it’s not always easy to get kids to take a fish oil supplement. Nordic Natural’s Children’s DHA is a strawberry-flavored chewable that kids love. It also comes in a liquid form and is safe for children ages 3 and up. Just four chewable soft gels per day gives kids 125 mg of DHA, along with 82 mg of EPA. Children’s DHA also contains vitamins A, D, and E.

dR. OhhiRa’s PROBiOtics By essential FORMulasThis is one of the most effective and unique probiotic products on the market today. One reason is the fermentation process. Beneficial bacteria are only effective if they are viable and active after they are ingested. To ensure survival and effectiveness, Dr. Ohhira’s probiotics are fermented for three years using 12 strains of lactic acid bacteria. They are then encapsulated along with the


prebiotic culture medium of nutritious vegetables, fruits, mushrooms, seaweed, and naturally developed organic acids. This helps alter the pH of the colon so the good bacteria can thrive. And we love the fact that it comes in a capsule that is blister-packed and needs no refrigeration. Dr. Ohhira’s Probiotic is the ideal travel companion!

esteR-c With d3 By aMeRican healthVitamin C and D3 are two essential nutrients for good health. American Health has combined both into one convenient supplement. Not only does Ester-C with D3 contain 5,000 IU of vitamin D3, which studies suggest builds strong bones and supports immune health, it also boasts 1,000 mg of a pH-neutral, non-acidic form of vitamin C that’s gentle to your stomach. This is truly a powerful combination in a once-a-day complex.

kid’s natuRal calM Multi By natuRal vitality Growing kids need a constant supply of nutrients to ensure healthy devel-opment. Kid’s Natural Calm Multi combines the benefits of magnesium with a compre-hensive premium multi to provide children with key nutrients often missing from their diets. “Children are under-diagnosed when it comes to magnesium deficiency,” explains Carolyn Dean, MD, ND, author of The Magnesium Miracle. In addition to providing magnesium, calcium, and many other beneficial vitamins and minerals, Kids Natural Calm Multi contains important omega-3s along with 24 different organic fruits and veggies. We love the fact that the fruit and veggies are organic, ensuring that the multi does not contain pesticides, herbicides, or other toxic chemicals.


OMega sWiRl By BaRlean’sThis unique liquid omega supplement is one of our favorites because it has the taste and texture of a delicious, creamy fruit smoothie. You won’t even notice that it is fish oil because it tastes like dessert!

What’s more, Omega Swirl is nine times more absorbable than standard fish oil, and it’s sugar-free. Because Omega Swirl tastes so good, it’s ideal for even the pickiest family members, including the kids. Omega Swirl flavored fish oil is pharmaceutical-grade, molecularly distilled, and free of all contaminants. And it provides 720 mg of EPA/DHA per serving.

ORganic liFe vitaMins By natuRal vitalityIf taking multiple pills each day doesn’t appeal to you, try a liquid multivitamin like Organic Life. It’s a potent multi that is based on whole foods. Along with the vital

vitamins and minerals we need for good health, Organic Life Vitamins contains 24 organic fruits, veggies, and superfruits that are packed with potent antioxidants. This liquid multi-vitamin also contains organic aloe vera, a unique healing ingredient that provides more than 200 biolog-ically active amino acids, vitamins, minerals, antioxidants, enzymes, and sterols. Best of all, it tastes great!

OXylent By vitalahHere’s a novel way to enjoy your multivi-tamins and minerals when you’re on the go—a convenient powder that you simply mix with your favorite juice or water. Oxylent is the only high quality effervescent multi-vitamin formula to be awarded the Albion Gold Medallion for excel-lence in mineral formulation. What’s more, it contains calcium ascorbate (a form of vitamin C that is easier on your stomach) and 1,000 IU of vitamin D3. Along with a variety of valuable vitamins and minerals, the enzymes in Oxylent oxygenate your blood while electrolytes help you stay hydrated and amino acids enhance circulation—all in a delicious fizzy drink!



antioxidantS

astaXanthin By sOlgaRThis super antioxidant has a unique structure that allows it to exist in both fat and water. This means it can be used throughout the body to fight free radicals. Because astaxanthin is such a beneficial antioxidant, we especially like the fact that Solgar puts out a high potency version that contains 10 mg of this carotenoid. As an added bonus, this supplement is gluten, wheat, and dairy free.

esteR-c By aMeRican healthTaking some types of vitamin C can be hard on the stomach. Ester-C is a patented form of calcium ascorbate that contains naturally occurring vitamin C metabolites. These metab-olites activate vitamin C molecules, making it easier for the body to transport those molecules from cell to cell. Not only does this make Ester-C an uniquely effective antioxidant, this form of vitamin C is also gentler on the stomach, making it especially beneficial for individuals sensitive to acidic foods.

glutathiOne By the vitaMin shOPPeSetria brand glutathione is an absorbable form manufac-tured through a unique, patented process that can help replenish the body’s reserves. It is ultra-pure, vegetarian, and allergen free. The Vitamin Shoppe’s Glutathione supplement contains the Setria brand reduced glutathione in both a 250-mg and 500-mg dose.

ResveRatROl- FORte By enzyMatic theRaPyWhile there are many resveratrol supplements on the market, Resveratol-Forte contains a Proprietary Longevity Blend of trans-resveratrol. This award-winning product also comes in a high-potency form that delivers 175 mg of resveratrol in just one daily softgel capsule.



digeStion

kyO-dOPhilus PROBiOtics By WakunagaKyo-Dophilus is formulated with three specially-cultured, nondairy human strains of beneficial bacteria: Lacto-bacillus gasseri, Bifidobac-terium bifidum, and Bifido-bacterium longum. This trio of friendly bacteria is produced in a way that makes it heat-stable and stomach acid–resistant. Kyo-Dophilus is packaged in a dark bottle to prevent degra-dation from light and does not have to be refrigerated. To help maintain digestive bliss, simply take one capsule with a meal twice daily.

setRia glutathiOne By kyOWa hakkOIf you aren’t up for a rigorous digestive detox that involves fasting and cleaning drinks, try taking a glutathione supplement to support your body’s own natural detoxification. But to get the most benefit, check the ingre-dient panel to make sure the glutathione supplement you are considering contains the Setria brand of reduced glutathione. Clinical studies have shown this form of glutathione contains a unique tripeptide (three amino acids) that supports liver health and detoxification.


aMylOBan 3399 By MushROOM WisdOMMushroom Wisdom, in collaboration with leading university researchers in Japan and China, have developed a patented process to obtain the medicinal benefits of the lion’s mane mushroom. The result is this proprietary extract that can help stimulate the production of nerve growth factor in the brain—a boon for anyone concerned with optimizing their memory and cognition, especially as they age.

aRniFlORa By BOeRicke & taFelTo treat everyday muscle aches and pains, we highly recommend Arniflora Arnica Gel. This safe and convenient topical preparation contains the potent homeopathic remedy Arnica Montana, which has been used for centuries to treat sprains, strains, and muscle aches. It’s a remedy every medicine cabinet should have and will help provide

relief during those unexpected times when you overexert yourself or are experiencing the after-effects of a fall or injury. For those struggling with joint and tendon pain, try Boericke & Tafel’s Triflora Arthritis Gel. When applied at least four times a day, this product provides temporary relief of the minor aches and pains associated arthritis and rheumatism.

cOgnizin By kyOWa hakkOCognizin citicoline is a dietary supplement ingredient that clinical studies have shown effectively supports brain health. In a recent study done at the University of Utah Brain Institute involving 60 healthy women age 40 to 50, researchers found that taking either 250 mg or 500 mg of Cognizin citicoline daily improved brain performance. According to lead researcher Deborah Yurgelun-Todd, PhD, “The ability to pay attention and be accurate was significantly better in the women who took Cognizin citicoline.” To ensure you get the same form of citicoline used in this and other studies, look for the Cognizin brand on the label of your brain health supplement.


HealtHy aging


Fatigued tO Fantastic! eneRgy RevitalizatiOn systeM By enzyMatic theRaPyJacob Teitelbaum, MD—an expert on chronic fatigue syndrome and fibro-myalgia, as well as the author of From Fatigued to Fantastic!—endorses this multi-nutrient drink mix that naturally enhances energy by providing 50 different vitamins, minerals, amino acids, and energy-enhancing nutrients, including those important B vitamins. No jittery feeling, no crashes, plus it tastes great, too!

liQuid calciuM MagnesiuM citRate With vitaMin d3 By sOlgaRThis liquid supplement contains all three of the critical nutrients your bones need to remain strong and healthy. Creamy and delicious, Liquid Calcium Magnesium Citrate with Vitamin D3 contains a form of calcium and magnesium that enhances absorption. Just 2 tablespoons a day will provide you with an optimal dosage of these bone-building nutrients. It comes in blueberry, strawberry, and orange-vanilla flavors. This product is also KOF-K certified, which is one of the highest levels of Kosher certifi-cation a product can receive in the United States.

natuRal calM FROM natuRal vitalityOne of the bestselling magnesium supple-ments on the market is Natural Calm—also known as “The Anti-Stress Drink.” Natural Calm features a proprietary formula developed by nutri-tional researcher Peter Gillham that provides highly absorbable, water-soluble magnesium in ionic form. Ionic means that the magnesium has a molecular charge that allows it to easily bond with water so it can begin working in your body right away. This delicious drink mix comes in an organic raspberry-lemon flavor. We also like the fact that it is available in convenient sports/travel packs.

ultiMate OMega-d3 By nORdic natuRalsNordic Naturals has combined their high-quality fish oil with vitamin D3. This dynamic duo not only gives you a high dose of omega-3s, you’ll also get 1,000 IU of absorbable vitamin D per serving. For vegans or those who don’t care for fish, try Nordic Natural’s Vitamin D3 with Extra Virgin Olive Oil.


kyOlic FORMula 109 By WakunagaOne of the most widely studied natural substances for heart health is aged garlic extract, specifically the Kyolic brand. One way aged garlic supports heart health is through its ability to help regulate healthy blood pressure. Kyolic Formula 109 combines organically-grown aged garlic extract with nattokinase and L-theanine (Suntheanine). Natto-kinase is a potent dietary enzyme that comes from specially fermented soybeans. Clinical studies show that nattokinase supports healthy blood pressure levels. L-theanine has been found to promote relaxation and reduce anxiety. Taking just two capsules of Kyolic Formula 109 with a meal twice a day may help calm both you and your blood pressure.

Pantethine By JaRROWPantethine is a deriv-ative of vitamin B5 and studies show that it supports lipid (fat) metabolism by its ability to raise levels of CoA, a


Heart HealtH

cofactor involved in several metabolic pathways including carbohydrate and lipid metabolism. What does this mean to you? It means that Pante-thine can safely and naturally support healthy cholesterol levels. Clinical trials suggest that this B vitamin can effectively lower total cholesterol, LDL cholesterol, and triglyceride levels while at the same time raising the good HDL cholesterol in the body. When it comes to cholesterol, this is a true multi-tasker!

ultiMate OMega By nORdic natuRalsNot everyone is a fan of fish, and certainly most people do not eat fish every day. Fortunately, supple-mental fish oil can give you the omega-3s your heart needs for optimum health. We recommend Ultimate Omega because it contains exceptionally high levels of omega fats in a smaller serving. It’s got double the strength in fewer soft gels. The other reason we recommend Nordic Naturals products is because the company focuses on quality and sustainable fishing practices. Their environmental stewardship is impressive and appreciated!


changaMaX By nORth aMeRican heRB and sPiceThis unique product contains a proprietary blend of chaga, white birch bark, and organic Mediter-ranean oregano.The addition of birch bark provides additional betulin and betulinic acid, which are naturally found in birch. Just one capsule contains 400 mg of this combination. Chagamax is guaranteed raw and wild, which maintains the optimal nutritive value of the ingredients. No geneti-cally modifed organisms (GMOs) are ever used. And this company promotes scien-tific research of their ingredients.

Maitake d-FRactiOn By MushROOM WisdOMMushroom Wisdom is a leader in mushroom research. In fact, many of the studies (including the most recent one featured in the Journal of Medicinal Foods) used Mushroom Wisdom’s Maitake D-Fraction. Because of the strong focus on

scientific research and product quality, we highly recommend Maitake D-Fraction from Mushroom Wisdom. This product comes in standard capsules or a liquid tincture form. In addition to the Maitake D-Fraction, Mushroom Wisdom also offers an SX-Fraction product.

Olive leaF cOMPleX By BaRlean’s This powerful extract has nearly double the antioxidant capacity of green tea and about 400 percent more antioxidant capacity than vitamin C. Barlean’s olive leaves are fresh-picked and immediately pressed to capture the full potential of this healing botanical. Barlean’s Olive Leaf Complex comes in a convenient concen-trated liquid form in both 8-ounce and 16-ounce bottles. Plus, this great-tasting liquid is flavored with all-natural peppermint.


immUne enHancement


ORegaMaX By nORth aMeRican heRB and sPiceWe like this particular brand of oregano because it is extremely potent, undiluted, and is the original wild oregano formula. We also like that it is handpicked from a wild region high in the Mediterranean mountains. This ensures that the oregano is rich in natural trace minerals from the surrounding rocks where it grows. For additional healing powers, OregaMax also contains wild rhus berries, organic garlic, and organic onion. It’s a proprietary blend that harnesses the healing power of nature to support a healthy immune system. North American Herb and Spice also makes Oreganol, its famous wild oregano oil which can be used topically or orally. The company offers a convenient travel size as well. Oreganol is safe for everyday use.


VS_Ads_HomeoBooklet 2-AH copy.pdf 1 9/9/11 7:23 PM

• American Health www.americanhealthus.com

• Barlean’s Organic Oils www.barleans.com

• Dr. Ohhira’s Probiotics www.essentialformulas.com

• Iceland Spring www.icelandspring.com

• Kyowa Hakko USA www.kyowa-usa.com

• Mushroom Wisdom www.mushroomwisdom.com

• Natural Factors www.naturalfactors.com

• Nordic Naturals www.nordicnaturals.com

• North American Herb & Spice www.p-73.com

• OXYLENT www.vitalah.com

• Peter Gillham’s Natural Vitality www.petergillham.com

• Schwabe North America www.enzymatictherapy.com

• Solgar www.solgar.com

• Wakunaga of America www.wakunaga.com

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