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  • Probiotics and PrebioticsPAGE 16

    growing youngJULY/AUGUST 2015

    the art of®

    Focusing on Food PAGE 12

    Back Health PAGE 22

    Positive Self-Image PAGE 24

  • 2 THE ART OF GROWING YOUNG July/August 2015

  • 3

    Contents4 From the Editor

    31 Ask the Expert

    5 Nutritional News

    6FitnessWhat’s Your Fitness Personality?

    12LifestyleFocusing on Food

    14Nutrition

    Family Health22 Back Health

    24 Positive Self-Image

    26 Protein and Exercise

    28 Sunny Summer Holidays

    The Art of Growing Young® is published six times a year by Lifeplus International, PO Box 3749, Batesville, Arkansas 72503, United States. Copyright © 2015 Lifeplus International

    20Herbs & SupplementsCurcuminoids

    Features8 Unraveling the Mysteries of Gluten

    16 Probiotics and Prebiotics

    Can Butter Be Better?

  • “Just remember, we all fall sometimes. That’s okay. It’s part of life. The important thing is to get back on your tightrope and try again.”

    There are many facets to the art of growing young – nutrition, exercise, attitude, lifestyle and others. No one aspect is more important than another because they all work together to help bring your body, mind and spirit into harmony with total wellness and happiness.

    Your body works continuously to keep its many systems in balance. It works to keep blood pH from becoming too high or too low; it keeps internal temperature within a healthy range; it regulates osmotic pressure, so our cells can function normally; and it maintains proper salt and mineral ion levels in the blood. In each case (and in many others), a careful balance is maintained. If this balance fluctuates too greatly in one direction, health problems can arise.

    Take a cue from your body and don’t let one area of your life take over the other areas. Devote too much time to work, and your family life suffers. Similarly, if you are focused entirely on eating healthy but don’t do anything to get a physical workout, you can get out of balance. Or if you exercise regularly but then pick up fast food every day on your way home, you aren’t creating balance.

    Sometimes trying to balance the many areas of your life can feel like walking a tightrope. Undoubtedly, from time to time, you will fall off. When this happens, don’t get discouraged or give up. Just get back on and try again. The more you try, the easier it will become. Eventually you will start to notice that all areas of your life are attracting more and more tools for keeping your balance.

    Just remember, we all fall sometimes. That’s okay. It’s part of life. The important thing is to get back on your tightrope and try again. In time you’ll find that balance, and when you do, you may be amazed at how great life can be.

    Finding Your Balance

    4 THE ART OF GROWING YOUNG July/August 2015

  • 5

    Looking to lose weight? Go to bed. A Harvard University study spanning 20 years has found that adults who sleep less than six hours per night gained more weight than those who slept longer. However, participants in the study who slept more than eight hours per night also put on more pounds, leading the researchers to recommend that adults aim for six to eight hours of uninterrupted sleep every night. Other studies have shown that sleep deprivation can lead to feelings of hunger that cause us to eat more calories throughout the day. At the same time, lack of sleep causes the body to burn those calories less effectively.

    Eat less by eating more This may seem counterintuitive, but many doctors recommend eating more often in order to prevent overindulging at large meals. Eating four to six small meals throughout the day can help prevent you from getting so hungry that you end up running to the snack machine for junk food. Packing several small, healthy meals to take with you to work can cut down on the amount of saturated fat and calories you eat over the course of the day. Relatively new studies also show that to reduce your probability of gaining weight, you need at least one period throughout each day to do what is called an intermittent fast: not eating any food for six to seven hours. Of course, the best and easiest time to do this is in the later part of the evening and when you are sleeping. This is probably where the idea that you should not eat after 6:00 pm originated.

    Sitting for long periods of time? Two separate studies, each following more than 80,000 individuals, have found that sitting for long periods of time can cause the body to reduce the activity of an enzyme that is key for boosting the metabolism by up to 95 percent. Office workers should take note, as sitting at a desk all day most days of the week can be especially detrimental to health. Fight back by making frequent trips to the water cooler, walking on your lunch hour or investing in a standing desk.

    Socially active New research suggests that one great way to stay young is to stay socially active. Making an effort to socialize with friends on a regular basis can help keep you both mentally and physically active later in life. Interacting with humans is a wonderful way to keep your brain healthy and sup-port cognitive function.

    Nutritional News

    Smell the roses Beat stress by stopping to smell the roses…literally. Roses contain a com-pound called linalool, which has recently been shown to promote feelings of calmness and reduce anxiety. Basil, lavender and lemon also contain linalool, which may be one reason these scents are used so frequently in aromatherapy.

  • Fitness

    THE ART OF GROWING YOUNG July/August 20156

  • 7

    What’s Your Fitness Personality?

    Do you know what works best for you? Do you know which activities are best suited to keep you motived day after day? Read on to discover your fitness personality and the activities best suited to your likes and dislikes.

    THE NATURALNaturals get so much physical activity through their everyday lives that they rarely feel the need to seek out extra physical activities. If you are a Natural you live an active lifestyle by biking to work and walking to the store rather than driving or taking public transportation. You may also have a physically demanding job. You won’t see a Natural in a gym, but you will see him or her playing physically demanding sports with friends or taking a long hike through the woods with family. Naturals were more common in past years when lifestyles tended to involve more walking and working meant spending a day plowing a field. However, some Naturals are still around, turning every-day activities into effective workouts.

    Naturals enjoy labor-intensive exercises, gardening, walking to the store, biking to work and pickup games at the park.

    THE SCHEDULERMotivation to not miss a scheduled workout is what keeps Schedulers going. If you find enjoyment in sticking to a carefully planned schedule for work, family, friends and fitness, you may be a Scheduler. When Schedulers visit the gym, they are sure to include cardio-vascular, strength and flexibility exercises. Before stepping foot in a gym, the Scheduler will know exactly what routine he or she is going to do and for how long it will be done. Sticking to this carefully planned routine

    helps Schedulers maintain harmony in their lives.

    Schedulers enjoy personal trainers, circuit training, gym memberships and long-term goals.

    MR./MRS. FLEXIBLEMr. Flexible doesn’t specifically set aside time for working out, but he still manages to get it done. Mrs. Flexible may spend part of her lunch break walking around the office building or spend an hour on a treadmill after the kids are asleep. Flexibles are the polar opposites of Schedulers (which is per-fectly fine; there is no right or wrong fitness personality). Flexibles find routines stifling and are discouraged by monotony. They tend to fit their exercises in when they can, not worrying if they miss a day or two, because they will surely make it up next week when there will be more free time. If there is no time for a formal workout, Flexibles may adapt techniques from Naturals and try to get organic workouts from daily activities.

    Flexibles enjoy walking during lunch, late-night gym sessions, home fitness machines and spontaneous runs with friends.

    THE WEEKEND WARRIORIf you find yourself too busy at work for exercise during the workweek, but enjoy testing your limits on the weekend, there is a good chance you are a Weekend Warrior. People in this group often don’t have the time in their weekday lives to get physical, but they make up for that on the weekends, pushing their bodies to the limit by scaling rock walls, skiing down steep mountains or participating in other equally challenging activities.

    Weekend Warriors enjoy extreme sports, outdoor adventures, competitive sports and activities that push their minds and bodies.

    THE PROFESSIONALProfessionals devote as much time as they possibly can to working their bodies. Pro-fessionals are constantly on the move, going from one training session to the next with high intensity. They tend to have other Profes-sionals as friends and they utilize each other’s energy to stay dedicated to their fitness goals. Professionals are knowl-edgeable about how their bodies work and will carefully supply themselves with the nutrients needed for optimal physical health.

    Professionals enjoy gym memberships, learn ing about new techniques, toning their bodies and combining healthy plans with their exercise goals.

    With which category do you most identify? Chances are pretty good that you see bits of yourself in several of these personalities. Most people have characteristics from several fitness personalities that shape the way they take care of their bodies. One thing we all have in common is that by discover-ing what we enjoy about exercise and focusing on those aspects, we are much more likely to continue to live healthy lifestyles. For example, if you identify as a Flexible, don’t try to stick to a rigid schedule. Embrace the qualities that you identify with and you will soon see how easy it is to stay in shape and feel great.

    One secret to sticking to any fitness routine is finding an activity you like so much that you crave doing it. Likes and dislikes are personal opinions: no two people are exactly alike, so no two fitness routines need to be identical. What works for you may not work for your spouse. And that’s okay!

  • THE ART OF GROWING YOUNG July/August 2015

    Feature Article

    8

  • 9

    Gluten is a protein composite found in wheat, rye and barley, and is responsible for giving bread dough its consistency. When gluten molecules cross-link during dough knead-ing, they form a submicroscopic network attached to gliadin, which contributes viscosity (thickness) and texture. The more bread dough is kneaded, the more gluten cross-linking will develop and the more elastic the dough will become. Although gluten awareness has led to new gluten-free bread recipes in recent years, the vast majority of breads, pastas and other grain products are rich in gluten – something many people are now trying to avoid.

    Gluten has gotten a negative reputation in the past several years as more and more people have adopted gluten-free diets in order to avoid certain health issues associ-ated with wheat and other grains. Certainly, for some people, eliminating gluten from their diets can be a life-changing benefit. People with celiac disease are one group. But is it a healthy choice for everyone? To answer that question, you must first under-stand exactly what gluten is.

    At its core, gluten is a protein. All true gluten proteins are contained within the endosperm of grass-related grains such as wheat, barley, rye, spelt and faro; corn and oats also contain gluten, but it is of a sort that fewer people seem to be sensitive to. Therefore cornbread (depending on the recipe) can be a gluten-free alternative to dinner rolls.

    Most people who avoid gluten do so because they suffer from gluten intolerance, which is a blanket term that covers two distinct

    issues: gluten sensitivity and celiac disease. Some estimates are that up to 10 percent of people have some form of sensitivity. Studies have suggested that gluten sensitivity may have increased up to fivefold in many popu-lations over the past 30 years, though no one is sure why this has been happening. This rise has given legitimacy to a condition that doctors once dismissed.

    Gluten intolerance can be hard to diagnose; many people may not even be aware of the problem. We know from studies of speci-mens from blood banks (done at Stanford University in California) that one in 130 people has celiac disease (the most severe form of gluten sensitivity), yet 90 percent remain undiagnosed. Certain diseases, including neurological, autoimmune and malignant, have been shown to be associated with much higher levels of gluten sensitivity.

    When a person experiences gluten intolerance, his or her body produces an abnormal immune response when gluten is ingested. Gluten intolerance and celiac disease can result in similar uncomfortable symptoms ranging from simple skin condi-tions to fatigue, digestive discomfort including loose stools, headaches and more. Celiac disease symptoms such as these tend to be experienced with greater intensity. Further-more, people with celiac disease who ingest gluten can also experience immune suppres-sion and osteoporosis. Celiac disease can cause inflammation and damage in the small intestine, uncomfortable bloating, weight loss and fatigue. Every time a person consumes gluten, the body can have an immunological reaction that wipes out the tiny structures

    responsible for absorbing micronutrients from the diet. Without dietary adjustments. this can eventually lead to long-term and serious micronutrient deficiencies.

    If you notice that eating gluten-rich foods such as breads and pastas often leaves you with diarrhea, an upset stomach and/or bloating, you may want to speak to your doctor about the possibility of gluten sensitivity or celiac disease.

    People with non-celiac gluten sensitivity may benefit from a gluten-free diet. However, the only way for a person with celiac disease to avoid these problems is to adopt a gluten-free diet. This is sometimes easier said than done, because gluten has a tendency to show up in unexpected places, including beer, soy sauce, ice cream and ketchup. Even many vegetable-based meat substitutes contain gluten to improve the appearance, texture and taste of the products. The best way to determine if you have some level of gluten sensitivity is to adopt a completely gluten-free diet for a month, and then chal-lenge yourself with several days of eating gluten-rich foods (whole wheat bread, pasta, etc.). If some chronic symptoms that have been with you for some time cleared up in the month that you avoided gluten and return when you eat gluten again, it is likely that you have a gluten sensitivity, even though medical tests for celiac disease (the most severe form of gluten intolerance) might be negative. Fortunately, finding alternatives to popular grains such as wheat, rye and barley is much easier than it used to be. Two of the

    Since the dawn of agriculture, people around the world have relied on bread as a staple food. But recent nutritional and medical discoveries have many people rethinking the role of the bread that is in the current diets of just about everyone. Many people are now opting to completely remove this daily staple from their diets. This shift in diet is due largely to the one ingredient that makes most breads possible – gluten.

    Unraveling the Mysteries of Gluten

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  • most popular alternatives are amaranth and quinoa. Amaranth has been growing in popularity since the 1970s, when wild varieties were first taken from Mexico and grown commercially in the United States as a wheat replacement. Now amaranth can be found not just in specialty and health food stores, but in local grocery stores as well. Amaranth is an excellent source of fiber, protein and minerals such as iron, magnesium and manganese, and is gluten-free.

    Amaranth flour can be used in virtually any baking dish to replace white or wheat flour, making it a great alternative for people with wheat allergies or gluten sensitivity. The nutty taste makes it especially well-suited for breads and bagels.

    Quinoa is an especially nutritious food. Like its cousin amaranth, flour made from quinoa also has a slightly nutty taste and can be used to bake virtually anything. From basic bread and bagels to exotic-tasting muffins and cookies, quinoa is a very versatile baking ingredient. It can also be pre-pared as a tasty side dish similar to rice, or cooked for breakfast like oatmeal – its flavor mixes well with many other foods of all ethnicities, whether sweet, savory or spicy.

    If you have ever heard blueberries described as super fruits because of their nutritional content, then you may want to start calling quinoa a super grain. Quinoa contains many times more nutrients than traditional wheat and is gluten-free. Rising concerns about gluten intake make quinoa a natural replacement for traditional grains. In comparison to wheat, quinoa has 646 percent more oleic acid, 256 percent more iron, 360 percent more riboflavin and 240 percent more calcium. Quinoa may also be one of the very few vegetarian sources of a complete protein. Although there is some disagreement as to whether this is true, it is a fact that quinoa is rich with amino acids, which are the base components of protein.

    The rise in gluten-free diet popularity has also led to whole new product lines of gluten-free convenience foods. It is important to know that many of these foods may not be fortified in the same way traditional foods are. Many cereals and breads are fortified or enriched with folate, iron, fiber and other nutrients, though “fortified” foods are also predominantly refined before they are fortified and often are rapidly converted to blood sugar in the body; they have a high glycemic index rating.

    It may seem easy to avoid gluten by simply buying the prepackaged foods at the grocery store that are labeled gluten-free. Generally speaking, this isn’t the best plan, as a lot of gluten-free baked

    pro ducts (such as gluten-free pizza) also tend to be high in carbs and also rate high on the glycemic index. Instead, rely on whole, mini mally processed foods, with vegetables, fruits, nuts and seeds as the foundation of your diet.

    Adopting a gluten-free diet requires an understanding of what gluten is, the knowledge of where it can be found and the patience to carefully read food labels. Is a gluten-free diet right for you? Only you can answer that

    question. We each have unique dietary needs. Some people are more prone to carbohydrate sensitivity, others have trouble digesting lactose and still others are sensitive to gluten. If you suspect you are gluten-sensitive, speak with a doctor or nutritionist before making the diagnosis.

    *Note: There are other factors that influence the negative impact of many food products today, such as the hybridization of modern-day wheat that has created numerous changes so that it is quite different from the wheat of decades past, but these issues are mentioned only here because they are beyond the scope of this article.

    11

    “Quinoa contains many times more nutrients than traditional wheat and is

    gluten-free. Rising concerns about gluten intake make quinoa a natural replacement

    for traditional grains.”

  • Lifestyle

    12 THE ART OF GROWING YOUNG July/August 2015

  • 13

    We tend to attract into our lives the things that we focus on. Often that means if you spend too much time trying to stifle a craving for a particular junk food, you will become so focused on that food that you won’t stop at just one cookie when you finally decide to indulge. However, it’s possible that eating one cookie now may save you from eating three or four cookies later, especially if you eat slowly. Savor the flavor and then move on. Do not regret the decision or dwell on negative thoughts, as these will only attract more negative thoughts into your life.

    Many health-conscious people struggle with the concept that it’s okay to enjoy an occasional off-diet treat. It’s all too easy to feel bad when eating treats because we’ve grown accustomed to associating them with breaking the rules. When you were a child, were you ever told you couldn’t have dessert until you finished your vegetables? From early on we associate sweets and desserts with rules. While some of these rules may help us avoid diets comprising nothing but junk food, when we carry these emotions with us into adulthood it can nega-tively impact the way we view our diets. In short, we focus on the negative aspects.

    Let today be the day you release yourself from negative thought patterns and embrace the idea that breaking a healthy diet with the occasional ice cream, cake, strudel or cookie won’t ruin all of your hard work as long as your mental focus is in the right place. Remember that moderation is key.

    Eating should always be pleasurable. Thoughts and activities that take away from the pleasure of eating can ultimately cause you to align your thoughts with negative actions and ideas. No matter if the enjoy-ment of eating is lost because you are eating at your desk while working (studies show this tends to cause you to consume more calories than you would otherwise) or beating yourself up because you didn’t go with the healthiest choice on the menu; the negative consequences can attract more negatives into your life.

    You should never feel guilty about what you are eating. Feelings of guilt and self-loathing are, plain and simple, mental poison. Instead of beating yourself up over a lapse in your diet, live in the moment and acknowledge the satisfaction that comes from the treat. If you feel your thoughts turning negative, tell yourself, “I’m really enjoying eating this, and it is making me happy.” That is exactly what treats are meant to do; they make us feel good. Embrace that feeling.

    Being overcome with negative emotions causes stress that actually makes it harder for the body to properly digest food. More than that, when thought focus turns negative, it affects eating habits too.

    Here is a tangible example that most of us can easily relate to. Let’s say two people, Jane and John, are trying to eat healthy and lose weight. One day they both attend a party and they both “break” their diets by eating a piece of birthday cake. When

    Jane eats her piece of cake she reminds herself that she is at a party and this is a treat she is really enjoying. Jane knows she eats a generally healthy diet and allows herself to savor and enjoy this occasional treat. On the other hand, when John eats his slice, he dwells on how many calories he is ingesting, the high sugar content, the inevitable rise in insulin it will cause and how he really shouldn’t be eating cake.

    Later that night, for dinner, Jane is able to stay positively focused and has a grilled chicken salad. John, on the other hand, tells himself that he already ruined his diet for the day and now he feels that it doesn’t matter what he eats. Because of this, John stops at a fast food restaurant for dinner.

    The different reactions come from focusing on different aspects. Jane focused on the positive while John dwelled on the negative. Learning to separate negative thoughts from eating habits also helps prevent emotional grazing and nervous eating.

    At work, at school or with friends, we attract what we focus on. The same goes for our diets. By focusing on the positive aspects of the things we eat (even occasional treats), we can better control what we eat and make sure our bodies get the right fuel they need to keep us running.

    Eating well is about moderation, not military restriction. Where is your food focus? In other words, at the end of the day, do you find yourself more focused on the delicious, healthy salad you ate for lunch or do you dwell on the slice of cake you had for dessert?

    Focusing on Food

  • Nutrition

    THE ART OF GROWING YOUNG July/August 201514

  • 15

    Beginning in the 1950s, butter (along with all fats) was vilified as the cause of heart disease and the biggest reason for weight gain. Manmade substitutes were adopted into the diet that we now realize are far more damaging to health. These trans fats from partially hydrogenated oils should be avoided at all costs in order to fully protect your health and weight. Not coincidentally, since the war on fat began, waistlines around the world have been expanding. As more doctors, researchers and nutritionists are telling us that everything we thought we knew about fat is wrong, perhaps it’s time to rethink our stance on butter and take a deeper look at the subject.

    The truth about fat is that it is a vital energy source. The amount you should include in your diet depends largely on the amount of physical activity you engage in every day. Research has shown that about 20 percent of the fat found in butter comes from short- and medium-chain fatty acids (as opposed to less-healthy long-chain fatty acids). These fats are used directly as energy and are used up by the body before they can impact blood fat levels very much.

    Switching from manmade margarine back to butter may have several important benefits

    for your health, not to mention your taste buds.

    Butter is a source of dietary cholesterol, which acts as an antioxidant, which helps protect against damage caused by free radicals. Just as we have forgotten the healthy aspects of fat, so have we forgotten that cholesterol can be healthy too. In fact, cholesterol is an important factor in the devel-opment of the brain and nervous system.

    There are two types of cholesterol: high density (HDL) and low density (LDL). HDL cholesterol decreases the risk of cardiovas-cular disease and LDL cholesterol increases the risk. Researchers believe that oxidized LDL cholesterol initiates the process of atherosclerosis, which leads to hear t disease. Many antioxidants shield LDL cholesterol from oxidation, including vitamin A, which butter contains. HDL cholesterol levels can be increased by exercising, adding magnesium to the diet and avoiding foods containing refined carbohydrates, such as white breads and pastas.

    Natural, unpasteurized butter also possesses an anti-stiffness property called stigmasterol (sometimes referred to as the Wulzen factor)

    that may help protect against arthritis and hardening of the arteries.

    Other nutrients found in butter include vitamin K2, iodine, conjugated linoleic acids (CLA), vitamin E and selenium. Butter has more nutrients than many of us realize simply due to the fact that we’ve been told to avoid fat for so long.

    Can butter really be better? According to some experts, the types of fats in butter, combined with the many nutrients it con-tains, do appear to make butter the better option.

    Like most fats, butter has been targeted as an unhealthy food for many years. First it was replaced by margarine (now shown to be far less healthy due to its high levels of trans fats), then by trendy oils. But there are healthy and delicious reasons to bring butter back into the kitchen.

    Can Butter Be Better?

  • Feature Article

    16 THE ART OF GROWING YOUNG July/August 2015

  • 17

    Your body contains more bacteria than you probably realize. Inside your body are 100 trillion bacteria cells consisting of about 200 different types. These nonpathogenic (unable to cause illness) beneficial bacteria are called probiotics. You may also hear them referred to as gut flora, or collectively as the microbiome.

    As icky as it might sound, a healthy GI tract is one that is full of bacteria, because these microscopic organisms have an array of essential duties that help our bodies fully utilize the foods we eat. Probiotics help the body in several important ways – aiding in digestion, stimulating the immune system and keeping harmful bacteria levels low by outcompeting them for resources.

    Thousands of years before the concept of microorganisms was even understood, ancient Babylonians used sour milk to cure gastrointestinal ailments. They didn’t know at the time that they were supplying their digestive tracts with tiny beneficial micro or-ganisms. Ancient Romans drank fermented milk products as treatment for gastroen-teritis. Ancient healers probably had no

    idea that by drinking fermented products they were feeding an entire ecosystem in their bodies, but they recognized the benefits nonetheless.

    Today, doctors and researchers can see microorganisms under powerful micro-scopes and scientifically validate what ancient healers witnessed so long ago –an abundance of the proper microflora living inside our bodies can help regulate various functions and keep our digestive systems functioning properly.

    Of the roughly 200 dif ferent types of beneficial bacteria in the body, a few stand out. The probiotic species Bifidobacteria and Lactobacillus are worth noting, as they both contain the necessary enzymes to partially digest polysaccharides such as fiber. This is important because humans can’t digest fiber with the enzymes our bodies manufacture. However, after the fiber mole cules are fermented by enzymes in Bifidobacteria and Lactobacillus into shor t-chain fatty acids, cells lining the digestive tract are able to use them. That isn’t all these two bacteria do, as most

    probiotics provide numerous benefits in the digestive process, including improving nutrient availability, competing with harmful microorganisms for resources, helping with lactose intolerance, guarding against certain health problems (including antibiotic-asso-ciated diarrhea) and aiding the immune system.

    In order for probiotics to grow and thrive, we have to supply them with the right foods. These are called prebiotics. There are many kinds of prebiotics, but some of the more common and important ones are various types of fiber. As we just learned how Bifido bacteria, Lactobacillus, enzymes, our intestines and fiber all interact, we can begin to see how gut flora and our bodies have a mutually beneficial relationship.

    It’s impor tant to consume prebiotics because if you don’t feed the beneficial bacteria in your gut, not only will they not be able to help the digestion process, but other less-healthy bacteria can take over. In the absence of healthy bacteria, we can be left with an overabundance of problem-causing bacteria. With all that surface area, there is lots of room for competing bacteria.

    We usually think of bacteria as a cause of disease, things that need to be avoided if we are to stay healthy. But that’s not always the case. There are many types of bacteria that you should not just avoid but actually eat!

    Probiotics and Prebiotics

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  • 19

    A fiber-rich diet may help you as much as the probiotics living in your gut. High fiber intake can potentially reduce appetite by creating feelings of fullness, which in turn can help prevent overeating. Fiber binds with many of the unhealthy food particles we ingest, including certain kinds of fats and simple carbohydrates. Once these particles are bound with fiber, they cannot be digested or, in the case of simple carbohydrates, are digested more slowly, and may even eventually be disposed of as waste. This results in lowered cholesterol, which can help pre vent heart disease and lead to steadier blood sugar levels. The easiest to recognize and pro bably most well-known benefit of fiber is its ability to add bulk to stool, alleviating consti-pation and facili tating regularity.

    A diet that supplies your body with enough fermented foods and fiber is not always enough to promote healthy probiotic levels. One major cause of disruption is the adminis-tration of antibiotics. How much of an affect is created depends greatly on which antibiotics are used and how often and how long they are administered. There is no question that antibiotics, when utilized properly, are beneficial, even life-saving. However, indiscriminate use can also lead to an uncomfort able and even life-threatening side effect, antibiotic-associated diarrhea.

    Health-promoting probiotics are not the only microorganisms living in the digestive tract. These beneficial bacteria compete for resources with other, illness-causing bacteria. When probiotics are not able to thrive, illness can occur because other bacteria take their place. In one study, researchers found that the digestive linings of healthy individuals contained 30 times more of a specific probiotic bacteria than did the digestive linings in those who suffered from colitis, an inflammatory colon condition that often results in chronic diarrhea.

    A healthy digestive process takes the food we eat and breaks it down into its most basic components: vitamins, minerals, flavonoids, fatty acids, amino acids, etc. If something is not quite right in the process, if we are not providing the body with the tools it needs or the probiotics with the prebiotics they need, the foods will not be broken down into these forms. When this happens, the body can-not fully utilize what we give it.

    The thought of eating bacteria may seem gross, but consuming the right microorganisms is a natural and important part of a healthy diet. The helpful bacteria in the gut need food to survive, and if we take care to provide them with that nourishment by eating foods that contain ample prebiotics such as fiber, we are helping take care of our bodies.

    19

    “As icky as it might sound, a healthy GI tract is one that is full of bacteria, because these microscopic organisms have an array

    of essential duties that help our bodies fully utilize the foods we eat.”

  • Herbs & Supplements

    20 THE ART OF GROWING YOUNG July/August 2015

  • 21

    In recent years, many of these herbs and spices have once again gained attention as scientists have begun to unlock their secrets and understand how they work.

    One such spice that has been used medicinally for ages is the aromatic spice turmeric (sometimes spelled tumeric). Scientists now know that turmeric contains curcuminoids – a group of powerful phytonutrients that contain antioxidants belonging to a family known as polyphenols. Over the past several years scientists have unlocked the secrets of curcuminoids and found amazing natural antioxidant properties.

    Turmeric contains several curcuminoids, the most common being curcumin, which is responsible for giving the spice its distinctive yellow coloring. Curcumin’s colorful pro-perties have also given it a place as a food additive used for coloring. Natural Yellow 3 (from turmeric) can be found in a wide range of foods including mustard, cheese and corn chips.

    The curcumin derivatives demethoxycur-cumin and bisdemethoxycurcumin have, like curcumin itself, been tested for their antioxidant activities. Antioxidants such as these are used to extend the shelf life of food and supplements, as well as to maintain their safety, nutritional quality, functionality

    and palatability. Curcuminoids are also studied for their many effects on body func-tion, including modulation of the inflammatory response.

    Curry is often listed as a spice containing curcuminoids, but this is only par tially correct, as curry is not a single spice but rather a blend made from several aromatic spices, the most abundant of which is usually curcuminoid-rich turmeric. However, be-cause turmeric is a primary ingredient, curry does have the same yellow coloring and health benefits as turmeric.

    The vast majority of curries, if not all, contain turmeric. But commercial curries may not contain high levels of turmeric, as it is more cost-effective for manufacturers to substitute less expensive spices. The best curries, both in respect to phytonutrient levels and taste, are homemade, and rich in turmeric.

    People in India have long known about the health benefits of turmeric, and followers of Ayurvedic medicine often utilize turmeric and curries containing turmeric. Ayurvedic and other natural medicine systems have used turmeric to a great extent, with largely positive results. This has led mainstream science to take a critical look at curcuminoids, with many impor tant research findings showing great potential for these dietary

    compounds in supporting health of the brain, joints and heart and promoting circulation.

    From ancient Ayurvedic practices that use curcuminoid-rich curry for traditional medicinal purposes to revolutionary scientific studies using isolated components (such as demethoxycurcumin and bisde-methoxycurcumin), turmeric and other spices have been shown again and again to be truly healthy foods.

    Many culinary herbs and spices have positive impacts on our health, but few offer such a wide range of benefits as curcumin, making turmeric and yellow curries especially appealing – not to mention delicious.

    Long before the science of modern medicine was developed, herbalists, homeopaths and other natural and holistic healers saw a cause-and-effect relationship between certain spices and our health. Witnessing firsthand how a certain spice could impact health, these traditional healers would recommend the spice to their patients – many of whom found actual relief. And the word would spread. However, without scientific backing, these practices fell out of favor.

    Curcuminoids

  • Family Health

    22 THE ART OF GROWING YOUNG July/August 2015

    “Engaging in regular physical exercises that strengthen the back and the deep core abdominal muscles will go a long way toward preventing future back pain.”

  • 23

    Sometimes the pain is minor and will go away after a short period of time. Or it may linger on and on, causing discomfort and making a person feel miserable. People of all ages are affected by this problem, and if left untreated it can lead to more serious health problems that only become worse with age.

    Some estimates suggest that eight out of 10 people over the age of 30 will experi-ence back pain at some point in their lives. The way you treat your back now could mean aches and pains that last for the rest of your life. Would you rather spend your later years hunched over in pain or actively enjoying the world around you?

    Back pain is most often the result of one of three factors: strained muscles, problems with a spinal disc or problems with a facet joint, which acts as a hinge between the ver-te brae. Muscle strains, sprains and spasms cause the most common types of back pain. A sudden movement or a twist of your body the wrong way can cause a back strain or sprain.

    Engaging in regular physical exercises that strengthen the back and the deep core abdominal muscles will go a long way toward preventing future back pain. Fitness experts as well as medical professionals recom-mend a combination of aerobic exercise and strength training. For any exercise, be sure to warm up and stretch appropriately to further protect your back.

    Even sports that you may not think of as dangerous can cause unexpected back problems. People who play golf are prone to back problems and have been known to

    suffer from herniated discs and back spasms. Not only does aging subject the disc to drying and tearing, but the disc is weakest when the back is extended or arched, such as when you are swinging a golf club. Golfers should make sure they warm up and stretch before starting a game.

    Driving for long periods of time, especially without stopping and taking a break, can also cause back pain. Similarly and even more common these days, sitting at a com-puter screen all day can be very hard on your back. Stress and fatigue can cause you to slump in your office chair, which further stresses your back.

    Combat “office back” by having a lumbar support feature on your chair. And don’t forget to take frequent breaks. Stand up and stretch those back muscles every few minutes. It may sound silly, but walking to the water cooler more often can be incredibly helpful to break up the amount of time you sit. Better yet, get a standing desk. Many people with chronic back pain have found that minimizing the time they spend sitting results in great improvement. Standing as opposed to sitting has many additional health benefits over time, but proper foot support is important to prevent foot pain and fatigue.

    Another problem that causes back pain, especially for men, is referred to as “fat wallet syndrome.” Sitting on your wallet causes your spine to shift. When you do so for long periods of time (say in the office or on a long commute), it can throw your spine out of alignment, which can lead to back pain and discomfort. Putting your wallet in your coat pocket, desk drawer or glove box is a simple, effective way to help protect your back.

    Are you at risk for back pain? You may be surprised! Many people aren’t aware that they are. Do you know the facts?

    Other risk factors for back pain include smoking, being overweight and working a job that requires you to lift heavy objects. Once you experience back pain, there is a greater chance it will return.

    Back pain ranges from a small annoyance to a debilitating problem. If you experience back pain that does not go away after a day or two, consult with your family doctor, who will most likely conduct a physical exam to help determine the extent of your mobility, whether the pain comes from muscles, discs, nerves or other sources, and what part of the back is involved. After the examination, you can work with your doctor to create a course of action that is best for your needs. Osteopaths (DOs) and chiropractors (DCs) are often able to help back pain with spinal and/or cranial-sacral manipulation. Surgery works best for herniated discs, but interest-ingly, after two years, recovery to a pain-free state is the same for those who have surgery and those who don’t; relief is just much faster with surgery. Proper nutritional sup-por t, exercise, stretching and avoiding prolonged sitting are the best prevention, and for back pain, prevention is definitely the best medicine!

    People should not have to go through life with pain in their backs, or anywhere else in their bodies for that matter. Living a healthy lifestyle will help protect your back and keep you mobile for a very long time.

    From dull aches to shooting pains, back pain is a condition that nearly every single person will deal with at some time in his or her life. No matter how it is experienced, one thing stays the same – back pain is one of the most frustrating maladies dealt with by seniors and younger people alike.

    Back Health

  • Family Health

    24 THE ART OF GROWING YOUNG July/August 2015

  • 25

    Positive Self-Image

    Developing a healthy positive self-image has many benefits...too many to list, in fact. But here are a few examples. Seeing oneself in a positive light will allow a person to:

    • Be able to act independently of others

    • Handle job responsibilities maturely

    • Manage frustrations in a healthy manner

    • Have the courage to try new challenges

    • Constructively deal with emotions, both positive and negative

    One of the greatest benefits of developing a positive self-image is that the way you see yourself will influence where you focus your attention. Experts tell us that maintaining a positive focus is one of the most powerful assets we have for creating the life we want. With the right outlook on positive Things, positive People, positive Experiences and positive Circumstances (T-PECs), we can attract even more of these wonderful things into our lives.

    Before you can attract these positive T-PECs into your life, you must first align your self-worth with positive frequencies. Only then can you truly begin to use your positive focus to create the life you want. Your positive frequencies can encompass all parts of your life – finances, health, relationships, expe-riences and anything else you can think of. The more passionate you are about it and the more worth you assign yourself, the sooner you will attract more T-PECs to your life!

    Developing a healthy positive self-image is not a one-time action; it is a lengthy process that can begin as soon as you are born. During infancy, the mommy and daddy are responsible for making the baby feel like he or she is good or bad, worthy or unworthy, accepted or rejected. As time goes on, teachers, other adults and friends will con-tribute to one’s self-image.

    Without realizing it, children rely heavily on external factors to shape their self-worth. As an adult, you have an advantage because you are more aware of how various factors make you feel about yourself. Self-awareness is a trait greatly affected by maturity and life experiences.

    When you spend time with friends, do you focus on the negative things in your life or do you engage in activities that make you and your community a better place? Which do you think is better for your self-image? The latter scenario is clearly better because it helps keep you focused on positive frequen-cies, which will attract even more positive T-PECs into your life, including the thoughts you have about yourself and your value.

    Here’s another tip for developing positive self-image: Don’t criticize yourself for having negative thoughts about yourself. Be honest and realistic but do not dwell on negatives.

    Here’s an example of how the way you see yourself can affect the world around you. Perhaps after a rough day at work, you get angry and yell at a friend for little or no reason. If you dwell on the negative aspects of what

    just happened and beat yourself up, there is a good chance you will attract more negative thoughts and actions into this relationship, and eventually you may lose that friend.

    On the other hand, if you acknowledge what happened and apologize to the friend right away, life will turn out much differently. You can then let your thoughts focus on how well you handled the situation and how you prevented a potentially bad situation from becoming worse.

    That is the sign of a positive self-image – having the integrity to apologize for something and the strength to forgive yourself!

    Self-image, self-esteem and self-worth are all closely related, and they all help make life easier. By building one, you build the others and attract limitless possibilities into your life.

    Parents and role models are the primary force behind developing self-image when we’re young. This important gift to our children will open a world of possibilities later in life. However, no matter what your age or stage of life, it is always possible to create and foster a positive self-image.

  • Family Health

    THE ART OF GROWING YOUNG July/August 201526

  • 27

    All three categories have one important aspect in common – they are greatly affected by diet.

    Fresh fruits and vegetables supply the body with antioxidants. These can help protect against post-workout surges in free radicals that occur in response to any significant exercise, but often overwhelm the body’s defenses with “over exercising.” Various vitamins and minerals are used by the body to maintain and repair ligaments and carti-lage needed for flexibility and balance.

    And then there is protein: a nutrient that contains the most basic building blocks of muscle tissue. Without the amino acids found in protein, your workout would be far less effective. Resistance training such as lifting weights is only half of the muscle-building formula. The other half is a diet containing plenty of high-quality protein.

    A large study performed by the University of Illinois and published in the Journal of Nutrition found that exercise is much more effective when coupled with a protein-rich diet. One of the reasons the diet works so well, researchers say, is because it contains a high level of the amino acid leucine.

    Forty-eight adult women participated in the four-month study and the protein-rich dieters lost more weight – and they lost fat, not muscle. The extra protein reduced muscle loss while the low-carbohydrate component gave the women low insulin, allowing them to burn fat.

    Two groups were formed for the research. One group ate a diet rich in protein – such as meats, dairy, eggs and nuts – designed to

    contain exact levels of leucine, an essential amino acid that cannot be manufactured in the body. Leucine can be found in whole grains, pork, beef, chicken, soy beans, leafy vegetables, eggs, and milk and milk products.

    The other group consumed a diet with higher amounts of carbohydrates, such as breads, rice, cereal, pastas and potatoes. Both groups consumed the same amount of calories.

    The study also included two levels of exercise. One group walked two to three times a week. The other group was required to engage in five 30-minute walking sessions and two 30-minute weightlifting sessions per week. In both groups of dieters, the required exercise programs helped save lean muscle tissue and targeted fat loss. However, researchers found that in the protein-rich group, the women lost even more weight, and almost 100 percent of the weight lost was fat – while in the high-carbohydrate group, as much as 25 to 30 percent of the weight lost was muscle.

    Leucine is one of the essential amino acids that provide ingredients for the manufacturing of other essential biochemical components in the body. Some of those components are used to give boosts of energy. The availability of this essential amino acid is especially important in controlling the net blend of protein.

    Leucine may be one of the most important amino acids found in protein, but it is far from the only one. And your body requires them all to function at peak levels, especially during and after exercise.

    Good sources of high-quality protein are lean meats, eggs and dairy products. Veg-etarians can get protein from grains and legumes, including soy. Another good source is protein shakes. Many bodybuilders, pro-fessional and amateur, drink protein shakes after workouts because they know that the concentrated, high-quality protein is exactly what their growing muscles need. Research has also shown that consuming a protein shake before bed dramatically increases muscle repair and growth in response to strength training. But bodybuilders aren’t the only ones who can benefit from a little more protein.

    While a muscle-gaining diet can be good for just about anyone, it can be especially impor tant for some seniors. If he’s not engaging in regular resistance training, an aging man can lose seven pounds of muscle every decade. This starts a number of health problems, including a slower metabolism, which can in turn lead to fat gain. Perhaps more important, muscle loss also contri butes to poor balance and can lead to more falls in the elderly. Fortunately, it’s easy to regain that lost muscle. According to AARP Inc., strength training just 20 minutes a day, three days a week for 10 to 12 weeks is all it takes to rebuild three pounds of muscle. In less than a year, it is possible to more than make up for decades of lost muscle mass.

    No matter what your age or fitness level, combining a healthy, protein-rich diet with regular physical activity will give your body striking results.

    Exercise is often broken down into three categories: cardiovascular, resistance and flexibility. Cardiovascular exercises such as running or biking burn fat and calories while promoting cardiovascular health. Flexibility activities such as yoga or tai chi help improve balance, range of movement, core strength and flexibility. Resistance training such as lifting weights, using a home training machine, working out with resistance bands or doing any other strength-training exercise will help increase bone, muscle, tendon and ligament strength.

    Protein and Exercise

  • Family Health

    28 THE ART OF GROWING YOUNG July/August 2015

  • 29

    But then you read a news headline warning about the dangers of sun exposure and you wonder how safe it really is. With a few simple precautions, spending time under the sun isn’t just safe – it’s a vital part of well-being.

    To tan or not to tan?

    Suntans are a polarizing practice. Some people seek out a dark bronze look every summer, while others stick to the shade as if their life depended on staying completely out of the sun. Which end of the suntan spectrum is correct? As with most things in life, moderation is key.

    To begin with, suntans are more complex than simple fashion. Tanning is actually part of the body’s natural defense against harmful solar radiation. When UV rays penetrate the skin, the skin releases more of the pigment melanin. This extra melanin produces the brown color associated with a tan. Through a complex process, this extra melanin essen-tially acts as a sort of shield, protecting skin cells from damage caused by UV rays.

    So there are beneficial aspects to suntans. But too much tanning and too much time in the sun at once can cause sunburns, which can lead to more than just a few days of sensitive skin. Some statistics show that it only takes one very bad sunburn to increase a person’s risk of developing skin cancer later in life.

    One of the biggest reasons to allow your family moderate amounts of sun exposure is to boost vitamin D production. Vitamin D is an essential vitamin that plays important roles in total health, such as protecting

    bones and promoting a healthy immune system. Without sunlight, the body would not be able to produce this critical vitamin.

    The ultraviolet rays responsible for tanning (and burning) are divided into two catego-ries: UVA and UVB. Excessive exposure to UVB rays is more likely to cause sunburn, while UVA rays are more likely to cause skin cancer.

    Vitamin D production in the skin is stimulated primarily by UVB rays. Research in the past few years has revealed that only 30 minutes of sun exposure in summer to most of the body of a healthy young adult can produce between 10,000 and 20,000 IU of vitamin D. So taking brief “sunbaths” without sunblock can provide all the vitamin D you need (and it’s impossible to overdose on vitamin D from sun exposure alone). In the winter (in colder climates) and when you can’t get out-doors, a vitamin D supplement of between 1,000 and 2,000 IU per day is recommended by many vitamin D experts. Some even feel that the recommended daily amount should be as high as 1,000 IU for every 10 kg (22 pounds) of body weight per day for optimal health – an amount easily produced naturally during the sunny months. Too much time in the sun can cause sunburns, pre-mature skin aging and more. Overexposure to ultraviolet rays also causes the breakdown of collagen, which is responsible for main-taining the skin’s strength and elasticity. But while you are remembering the possible dangers of excessive sun exposure, remem-ber the benefits of reasonable amounts of exposure.

    Lotions containing compounds that block both UVA and UVB can be applied to the

    skin 15–30 minutes before going outdoors. One having an SPF of at least 15 should be used, and should be reapplied periodically throughout the day. SPF 30 and 45 are stronger, and are recommended by many dermatologists because they provide better protection. There has been a lot of debate in recent years about which kind of sunblock is best. The general consensus today is to use one that creates a physical block rather than a chemical one. Ingredients like zinc oxide and titanium oxide are among the safest, but if they go on clear, they likely contain nanoparticles of zinc or titanium, which are too small to act as good sun-blocks. When applying, remember that it’s far better to use too much sunscreen than too little.

    In moderation, sunshine is perfectly healthy and even necessary for total well-being. By replacing tanning butter with sunblock, wearing sunglasses and enjoying time in the shade, we can all safely enjoy our favorite outdoor activities this summer.

    SUN SAFETY TIPS • Apply zinc-based sunscreen about

    30 minutes before you go outside.

    • Use sunscreen even on overcast days, because UV rays can penetrate clouds.

    • Reapply sunscreen every two hours – more frequently if swimming or sweating heavily.

    • Avoid overexposure, especially during peak exposure hours.

    Summer vacations are filled with beach days, bike rides, kite flying and other activities that involve hours of warm, healing sun exposure. After a long dreary winter, there is absolutely nothing like spending a few hours bathed in the warm glow of the summer sun.

    Sunny Summer Holidays

  • Proanthenols® 100Support your body in protecting itself from oxidative stress!◊

    © 2015 Lifeplus International

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

    Food supplements should not be used as a substitute for a diversified diet.

    A high-quality formulation based upon 50 years of research, Proanthenols is built upon Real OPCs, concentrated extract from specific grape seeds and certain types of pine bark found in southern France.

    This synergistic formula also includes Vitamin C, which is shown to contribute to the protection of cells from oxidative damage.◊

    Not available in Italy.

    Not available in Italy. Only available in Italy.

  • 31

    Will too much worrying affect my blood pressure?

    Anxiety, worry, stress and other related emotions can temporarily increase blood pressure. While temporary stresses usually do not cause long-term rises in blood pressure, they can cause significant temporary spikes. Too many frequent jumps in blood pressure can be just as damaging as chronic high blood pressure. If you find yourself in frequent stressful situations or if you have a personality prone to chronic worry, your body may benefit from learning (and regularly practicing) stress-reduction exercises such as meditation or hatha yoga.

    Is there such a thing as healthy cooking oil?

    Oils are fats. And as fats, they have been labeled public enemy number one by the diet industry for years. However, fats and oils can be a perfectly healthy part of your diet as long as you consume them in healthy amounts relative to your physical activity level. There are several healthy oils to choose from for cooking in the kitchen, each with its own unique flavor. The most common is extra virgin olive oil – a well-rounded, versatile oil and a good place to start when switching from unhealthy oils. Be careful not to overheat it. If you are comfortable experimenting in the kitchen, there are plenty of other delicious choices. Sunflower and grape seed oils have relatively high smoking points, which makes them ideal for sautéing and stir-frying. Walnut and pumpkin oils also contain omega-3 fatty acids, which help regulate cholesterol, but they oxidize easily when heated, so they should be used only with lower-temperature cooking, such as sautéing. Flax seed oil should generally be consumed raw, as its high content of omega-3 oils makes it very susceptible to oxidation when heated (or even kept out of refrigeration for too long). Palm and coconut oils, which are highly saturated oils, withstand heat the best and should be used in higher-temperature cooking. Unless you are very physically active and will burn these fats for energy on a daily basis, use saturated fats sparingly.

    Ask the Expert

    Is psyllium just another word for fiber?

    There are many sources of fiber, and they are not all equal. Psyllium contains the whole seed ground, plus portions of the husks, of the psyllium plant and is one of the best sources of soluble fiber available. Soluble fiber traps sugars, fats and cholesterol during digestion and slows their absorption into the body. It’s also a primary ingredient in many over-the-counter laxatives used to treat constipation. Soluble fibers such as psyllium create a longer-lasting feeling of fullness and promote good bowel health, but for total health the body also needs insoluble fiber. Insoluble fiber controls and balances pH in the intestines and helps quickly remove toxic waste through the colon. It can easily be obtained from many healthy fruits and vegetables.

  • © 2015 Lifeplus International

    FY Skin Formula

    FY Skin Formula tablets provide a carefully selected mixture of key vitamins and minerals shown to sup port and maintain healthy looking skin.◊ The blend of nutrients in this unique supplement is derived from a specific marine extract. In addition, FY Skin Formula contains Vitamin C known to sup port the formation of collagen, blood vessels and cartilages as well as Zinc, Vitamins D & E which contribute to the protection of cells from oxidative stress.◊ FY Skin Formula is a great nutritional toolkit which may help you maintain a healthy looking appear ance!

    Beauty begins from within!

    Only available in Italy.

    Not available in Italy.

    Not available in Italy.

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

    Food supplements should not be used as a substitute for a diversified diet.

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