wellness

COMPLIMENTS OF

AMAZING

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BEST
NATURAL
"SMART"
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12 AMAZING
DRUGS

HEALING
BOTANICALS
protein guide
for VEGAN
ATHLETES (%$-./-0"
-)1, HOLY

 STEP EASY BASIL

DETOX PLAN

! fresh,
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seasonal,
sweet & savory
MJSJL JDLMS
SPRING SALADS!
 vk.com/stopthepress
FRESH MAGAZINES EVERYDAY

СВЕЖИЕ ЖУРНАЛЫ НА АНГЛИЙСКОМ ЯЗЫКЕ В ГРУППЕ

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contents | spring 2017

departments
12 AMAZING NEWS 70 BEAUTY INSIDE
Spotlight on garlic supplements; & OUT
new research on CoQ10; a bone- Henna 101
friendly health app, and more. Mess-free tips for beautiful

20 WHAT I TAKE home.

Cheryl Ladd
The “Charlie’s Angels” alum 72 FIT &
reveals her natural health and HEALTHY
beauty secrets. Power Plants
The best plant
24 INSIDE SCOOP proteins for vegan
Probiotics and Prebiotics athletes.
Recommendations from Eat Dirt
author Josh Axe, DC. 76 HEALTHY PET

82
Tastiest-ever spring
salad recipes
28 REMEDY 411
Insomnia Solutions
Drug-free strategies for a better
night’s sleep.
Nothing to Sneeze At
Ease springtime allergies
in dogs and cats.

80 MAKE IT!
Cooking with Coconut Oil
30 NEED TO KNOW Superfood coconut oil is a star

features
Sex After 40 ingredient in these super-yummy
Five supplements to inspire Cocoa-Nut Peanut Butter
desire. No-Bake Cookies.

32 HERBAL HEALING 82 HEALING KITCHEN

Kidney Care Seasonal Salads
Top herbs and botanicals for These fresh salads are a perfect

38 AYURVEDIC HERB GUIDE

These seemingly magical botanicals are standouts in
Ayurvedic medicine—find out what they can do for
better kidney health.

34 HEALTH Q&A
way to welcome spring.

88 CHECK IT OUT!
you. Natural Treatment for Pain See what’s hot in supplements

COVER PHOTOGRAPHY: PORNCHAI MITTONGTARE; STYLING: JEANNE KELLY; PROP STYLING: ROBIN TURK
Alternative approaches to right now.
chronic pain.
46 SPRING DETOX PLAN
Revitalize and detoxify your body, mind, and spirit in
three easy steps.
68 GO AROMATHERAPY
Detoxify with
Aromatherapy
54 CREATE A CAPSULE CABINET
The basic staples of any good supplement shelf.
Six essential oils to awaken the
senses, reduce bloat, and more.

60 BUILD A BETTER BRAIN

Take these key nutrients to improve your
multitasking abilities, enhance memory,
12
Health news you
can use
and possibly even stave off dementia.

4 SPRING 2017 | AMAZING WELLNESS

 Stress-Relax ®

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These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
 wellness
AMAZING
Check Us Out on
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MEDIA! WE ASKED OUR STAFF:!

FOLLOW US ON:
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Find inspiration and motivation every
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get links to informative articles
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Follow our Instagram page for
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the latest health research, and
infographics. And look for special
What’s your favorite thing at
the farmers’ market?
Editorial Director Nicole Brechka ... “Artichokes! I steam or grill them first and then dip the stems in blue
cheese dressing.”
Creative Director Rachel Joyosa... “Nectarines and Pluots.”
Editor Ann Nix ... “Apricots are really good this time of year.”
Contributing Art Director Rachel Pilvinsky ... “Asparagus! I like it lightly roasted.”
Associate Editor Elizabeth Fisher ... “The gorgeous fresh flowers.”
Contributing Editor Vera Tweed ... “Flavorful tomatoes, with balsamic vinegar and sea salt.”
Copy Editors James Naples “Strawberries, raspberries, blueberries. Mixed with yogurt and granola for
breakfast.”
Jerry Shaver ... “Asparagus. I brush them with a little olive oil and seasoning salt and throw
them on the grill.”
Production Director Cynthia Lyons
Production Manager Mark Stokes !
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Senior Vice President, Treasurer & CFO Michael Henry
Follow our boards for healthy Executive Vice President, Operations Patricia B. Fox printed on recycled paper
recipes, fitness inspiration, health Vicee Pres
Vic PPresident,
reside
res ident
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nt Contr
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oller
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AmazingWellness AWMagazine AWellnessmag Amazingwellnessmag

AMAZING
A
AMAZING WELLNESS.
WELLNESS Vol.
V l 9, No.2.
N PPublished
bli h d periodically
bli i di ll b by Active
A ti Interest
I t t Media,
M di
d Inc.
I 5720 Flatiron
Fll ti
t Parkway,
P k
Boulder, CO 80301; 303-253-6300; fax 303-443-9757. ©2017 Active Interest Media, Inc. All rights reserved. The
opinions expressed by the columnists and contributors to AMAZING WELLNESS are not necessarily those of the
editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and advertis-
ing agencies assume liability for all advertising content and for any claims arising therefrom. Articles appearing in
AMAZING WELLNESS may not be reproduced in whole or in part without the express permission of the publisher.
The information in this magazine is provided to you for educational purposes under Section 5 of the Dietary
Supplement Health and Education Act of 1994 and is not intended as medical advice. To obtain more in-depth
information, contact your health care professional or other reliable resources.
 recover faster
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editor’s note
HIT REFRESH!
A detox can help
your body flush out
accumulated “junk”
after a long, sluggish
winter.
!"##$%&'()&*%+
Visit amazingwellnessmag.com any time throughout March and
April to download a free PDF of this booklet.
* Our Mistake!
In “Hope for Fibromyalgia” (Winter 2017, p. 38), a daily dose of ½ gm of melatonin
is recommended for sleep. This should have read ½ mg. We regret the error.
8 SPRING 2017 | AMAZING WELLNESS
In our
next issue
S pring-cleaning: Merriam-Webster defines it as “the act or
process of doing a thorough cleaning of a place.” Spring-
cleaning may involve clearing out your closets by tossing out or
donating clothing that you haven’t worn in years, and maybe
buying a few fresh pieces for your wardrobe. It might include
dusting, scrubbing, rearranging furniture, or all of the above.
Whatever you do to spring-clean your home, this ritual gives
your surroundings, and often your outlook on life, a fresh start.
Spring is the perfect time to embark on a similar overhaul with THE EVOLUTION OF THE
your health. A detox can help your body flush out accumulated MULTIVITAMIN
From the questionable
“junk” after a long, sluggish winter. In “Spring Detox Plan” on
“snake oil” vitamins of the
p. 46, you’ll read about foods and supplements that can help 19th century to today’s
you in this process. It’s a gentle, very doable approach that will variety of high-quality
leave you feeling lighter, revitalized, and reenergized. This formulas, this timeline
three-step plan also recommends mind-body practices such as shows the interesting
history of the supplement
yoga and meditation that can help you to renew your spirit as
well, “allowing for the release of old patterns or energies.”
we know and love.
Did you know aromatherapy can also help you detoxify? There’s
a reason many home-cleaning products are citrus-scented—these
aromas have cleansing powers. Essential oils like grapefruit and
lemon, as well as bracing scents like peppermint, when blended in
a massage oil or added to a bath, can help you to eliminate toxins
and bloat and awaken the senses. “Incorporating aromatherapy
into your detox plans lets you tap into the therapeutic cleansing
properties of essential oils, banish the blues with uplifting scent,
and awaken from the winter doldrums,” says author Cheryl CUSTOMIZE YOUR
Cromer. Turn to “Detoxify with Aromatherapy” on p. 68 to learn SUPPLEMENT PLAN!
more. What’s your supplement
type? New parent? Fitness
buff? Savvy senior? We’ve
Ann Nix got your supplement
EDITOR checklist.
anix@aimmedia.com
LOVE YOUR HEART MEN’S AND WOMEN’S
HEALTH GUIDE:
Common age-related
issues are addressed—
along with the most
effective natural therapies.
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AMAZING NEWS By Vera Tweed

HOT
INGREDIENT
'*%$.#/0$
garlic
There are a lot of really
good health benefits
to taking garlic supplements—and
cooking with more fresh garlic

Thousands of scientific articles show that garlic repels unwanted

organisms, including harmful bacteria, viruses, and fungi; has anti-
tumor qualities; reduces risk for heart disease; and may improve
levels of blood sugar by reducing insulin resistance. Its use dates back
thousands of years, for prevention and treatment of various diseases,
in poultices to prevent infection of wounds, and even as a perfor-
mance enhancer among Olympic athletes in ancient Greece.
Today, prevention of heart disease is one of the biggest reasons why
people take garlic in supplements. But there are other uses for this
multipurpose herb. Here are the top reasons to take a garlic supplement:
Aged Garlic Extract and Artery Protection
Researchers at Harbor-UCLA Medical Center in Torrance, Calif., found
that Aged Garlic Extract (AGE) supplements slowed the progression
of arterial plaque by 80 percent. (Aged Garlic Extract is a specific
type of odorless garlic.) “We have completed four randomized
studies, and they have led us to conclude that AGE can help slow
the progression of atherosclerosis and reverse early stages of heart
disease,” says lead researcher Matthew Budoff, MD.
Cholesterol & Blood Pressure Control
A review of garlic research, published in the Journal of Nutrition,
analyzed studies that followed a total of more than 3,000 people.
It found that garlic supplements reduced total and LDL cholesterol
by up to 10 percent if taken for at least two months. Systolic blood
raw vs. cooked garlic
As well as being a flavorful culinary ingredient, garlic is a
therapeutic food. When raw garlic is chewed, beneficial
compounds are released. Cooking can detstroy beneficial
compounds; studies have found that even 30 seconds of
microwaving whole garlic cloves can negate active com-
pounds. However, chopping or crushing raw garlic begins to
release beneficial compounds, and these develop further if
garlic sits for about 10 minutes at room temperature.
As a general rule, the cooking method makes less of a dif-
ference than the cooking time, as the longer garlic is exposed
to heat, the more active compounds are destroyed. But one
study, published in the Journal of Functional Foods, found
that stir-frying preserved the most beneficial compounds.
MEDICATION
WARNING:
If you take anticoagulant medications such as Warfarin
or Heparin, talk with your doctor before taking garlic,
as it can increase the effect of some anticoagulants.
pressure (the top number) was reduced by an average of 5.1 mm
Hg, and diastolic by 2.5 mm Hg. The review also found that garlic
enhanced the immune system.
Aged Garlic Extract is an Inflammation Buster
Another review, published in the Journal of Nutrition, found that
other markers of atherosclerosis, such as chronic inflammation and
calcification of arteries, were also reduced. Although studies showed
that different types of garlic supplements were effective, researchers
noted: “The most consistent benefits were shown in studies that
used aged garlic extract (AGE).”
Stomach & Colon Cancer Prevention
One study tracked the diets and health of more than 40,000 women
and found that regularly eating significant amounts of raw or cooked
garlic reduced risk for stomach and colon cancer.
Immune Health
One study found that garlic supplements, taken daily during cold
season, help to prevent or shorten the
duration of colds.
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12 SPRING 2017 | AMAZING WELLNESS

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AMAZING NEWS

Bone Health?
THERE’S AN APP FOR THAT
Fractureproof is an app that
senses if your exercise is
effectively improving your bone
health, and if not, it gives you
tips on how to do it right. All you
need is a smartphone (only iOS
so far) attached to your hip or in
your pocket while you exercise.
The app costs $3.99, but the
money benefits American Bone
Health, a nonprofit organization
that educates and assists people
with osteopo-
rosis and other
bone diseases.
Check it out
on iTunes or at
facebook.com/
Vitamin D Vital for Young and Old
fractureproof/. Studies around the world continue to demonstrate the need for vitamin D, and two
recent ones show how important it is at any age. In Egypt, four months of vitamin D
supplementation significantly reduced autism symptoms in children when compared
to a placebo. In Japan, falls among frail elderly people decreased by 42 percent with
vitamin D supplements, and by 72 percent when supplements were combined with
exercise. A dose of 1,000–2,000 IU daily is often recommended, but it’s best to get a
blood test to identify individual needs.

20 GRAMS
Eating a handful of nuts (about 20 grams) a day
can reduce risk for heart disease, cancer, and other
ills, according to a European study published in the
journal BMC Medicine. Peanuts, although they are
actually a legume, were as beneficial as tree nuts.

joint supplements
have anti-cancer effect
Glucosamine and chondroitin have been popular joint remedies ever since a large
study published more than a decade ago found that they were effective for arthritis
relief. Now, a new study led by Memorial Sloan Kettering Cancer Center, in New York,
has found that the combination has a protective effect against cancers of the colon and
rectum, as well. The research, which analyzed data from more than 68,000 women
and 27,000 men, was published in the International Journal of Cancer.

14 SPRING 2017 | AMAZING WELLNESS

AMAZING NEWS

CoQ10
helps restore health
A vitamin-like substance used by the heart and other cells to
generate energy, CoQ10 can help improve health among
people who are overweight or obese and have diabetes and
heart disease. That’s the conclusion of a study published in
the European Journal of Nutrition that followed people between
the ages of 40 and 85 who were suffering from such conditions.
Participants took 100 mg of CoQ10 daily, and improvements
were observed after eight weeks.

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AMAZING NEWS

30%
As many as half of the patients admitted to U.S.
hospitals are malnourished. Effectively correcting DEMENTIA RATES
the nutritional problems could reduce unplanned ARE DROPPING
readmissions by 30 percent, according to a study The risk of dementia is
of several thousand patients, published in the declining, according to
Journal of Parenteral and Enteral Nutrition. an analysis of more than
21,000 people age 65 and
older, at the University of
Michigan in Ann Arbor. After
looking at various factors
that could account for this,
researchers concluded that
education plays the biggest
role: the more educated
a person, the less likely
he or she is to develop Al-
zheimer’s or another type
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also encourage people to
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Are YOU Vibrant?

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@vibranthealth #iamvibrant

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what i take | favorite natural products
SPREADING
HER WINGS
With a new movie, new business,
and new home in Texas, actress
Cheryl Ladd is flying high By Chris Mann
F orty years ago this fall,
relative unknown Cheryl
Ladd ascended to icon status
when she replaced Farrah
Fawcett in ABC’s hit female
detective drama Charlie’s Angels.
Not only did she manage to fly
under the weight of Fawcett’s
famously feathered TV wings,
Ladd made a name for herself
as an actress, singer, author
and wellness advocate.
Still stunning at 65, the
ever-busy actress—she plays
Katherine Heigl’s “most
complicated” mom in the
feature film Unforgettable, set
for release this April—nurtures
careers in Los Angeles and in
Texas, where she moved last
year to be closer to her mom
and grandchildren. The “active
grandma,” as Ladd humorously
calls herself, also joined forces
with her writer-producer
husband, Scribe author Brian
Russell, to design and build
luxury houses under the
banner of their San Antonio-
based company, Cheryl Ladd
Signature Homes.
In Ladd’s world, energy is
everything. “I exercise Monday
through Saturday, and that
includes walking,” she says.
“And as the years go by, I’m
more careful about what I put
into my body.” Some of her
natural product go-tos:
Chris Mann is a celebrity wellness and fitness writer, natural health brand storyteller, entertainment author and journalist, and digital-content producer (ChrisMann.TV).
20 SPRING 2017 | AMAZING WELLNESS
Healthy
Habits
One of Ladd’s favorite
features of the new
Texas home she and
her husband designed:
her swimming pool. “I
swim almost every day
throughout the summer,” she says. “And when I can’t swim, I do Zumba. When I
look at photos of myself when I was in my 20s and 30s, I go, ‘Yeah! Hopefully
I’ll look like that again.’ Of course, that’s never going to happen, but it is kind of
inspiring!” she says with a laugh.
Ladd’s daily diet is equally energizing. “I have to have my coffee when I get up,”
she says. “Then mid-morning I do my fresh green juice”—a wholesome, invigorat-
ing blend of kale, blueberries—“and all sorts of other yummy stuff that’s good for
you.” I always have a healthy lunch, like a salad.” Her favorite meal? Dinner with her
favorite author. “My husband is a wonderful cook. He does everything from Indian
curries to clams and linguine. One of the reasons I eat careful all day long is so I can
enjoy his beautiful dinners.”
CoQ10 get some there. And I do like a Thickening shampoo
“I take an occasional CoQ10. piece of cheese now and then. “As I’ve gotten older, my
It’s great for brain power and to But the extra calcium [supple- thyroid is less active, and when
maintain a healthy heart.” ment] helps keep me covered.” your thyroid goes, your hair
Also, “I take a multivitamin gets thinner and thinner. I used
Bone builders every morning, and an extra to have this luscious head of
“I have a little osteopenia, vitamin D3 because I’m extra hair, and it’s normal to lose
where there’s just a slight less- careful in the sunshine.” some
ening” of bone density, Ladd of it, so I’m babying it a lot
says. She credits a daily calcium Raw almonds now with special hair shampoos.
tablet, along with some dairy, “I eat raw almonds a lot. I think a lot of women are
for keeping her bones strong. I like them as snacks, and experiencing this [thyroid-
“I also put milk in my two cups they keep me energized related hair loss] in their 50s
of coffee in the morning, so I throughout the day.” and 60s.”
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inside scoop | in-the-know on the latest supplements

PROBIOTICS !"#$$#%&
Sour foods and
drinks, such as apple

AND PREBIOTICS
cider vinegar or lemon
water, create a hospitable
pH for probiotics to
thrive.

Recommendations from Eat Dirt author Josh Axe, DC By Vera Tweed

A s many as 70 million
Americans suffer from
digestive diseases, and many
others have symptoms that
may stem from an unhealthy
gut, from joint pain, bad
moods, and skin problems
to frequent colds and flu,
bacterial infections, autoimmune
diseases, or simply bloating
after meals. In many cases, it’s
difficult to connect indications
with the digestive system.
Nevertheless, that’s where up
to 80 percent of the immune
system lives.
Why is the gut so powerful?
It isn’t the gut itself but rather,
the microbiome. If you’ve
heard about it a zillion times
but are still mystified, not
to worry. Josh Axe, DC, a
Nashville, Tenn.-based doctor
of natural medicine and author
of Eat Dirt, has a simple
explanation: “The microbiome
really operates like an organ,
only it’s not made of tissue in
your body—it’s made up of
trillions of microorganisms.”
Just as your stomach knows
to secrete digestive juices
when you eat, the microbiome,
located in the intestines, has
its own intelligence. “It’s sort
of your own body’s ecosystem
So Many Choices ...
Probiotics and prebiotics
are available in a virtually
endless variety of forms
and flavors. Some of our
favorites:
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 KVASS  KOMBUCHA
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(a fermented
beet drink)

24 SPRING 2017 | AMAZING WELLNESS

YOU’RE DOING IT. MAKE IT COUNT.
THE SPRY5 SYSTEM IS THE MOST COMPLETE, EASY TO USE AND GREAT TASTING LINE OF ORAL CARE PRODUCTS ON THE MARKET
Using products from the Spry5 system
make it easy to get the dentist-
recommended five daily exposures
of xylitol. Research has shown over
and over that using xylitol products
five times throughout the day is the
The Spry5 System is simple to use, in
fact you’re probably going through the
motions, just not with products that
use mouthwash, chew gum, eat mints
or candy you should make it count.
Available at fine retailers
The goal of the Spry5 system is
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Or visit
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Make the switch to Spry products and
1 Brush and rinse with Spry toothpaste
and oral rinse when you wake up.
2 After meals chew Spry gum or mints.
3 Brush and rinse with Spry toothpaste
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4 Use Spry Dental Probiotics before bed.
5 Other exposures to 100% xylitol
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inside scoop

of microbes that have different

functions, keeping your body
in balance,” says Axe. Some Top Prebiotic
microbes—aka probiotics or
friendly bacteria—help absorb
Foods
or produce vitamins while
 Asparagus
others eliminate pathogens or  Onions
support health in other ways.  Garlic
 Leeks
CARE AND FEEDING  Raw honey
“Most people are severely  Chicory root
deficient in probiotics,” says  Jicama
Axe. They’re killed off by  Barely ripe plantains
antibiotics in medications, and bananas
meat and poultry raised on  Sprouted whole
factory farms, and hand
grains
sanitizers; pesticides in food
 Seeds
and beverages; fluoride and
chlorine in drinking water; and
 Berries
other toxins. We all need to eat
probiotic-rich, fermented foods,
he says, and take supplements. To keep track of these terms, species, says Axe, in nature a healthy balance, which helps
Probiotics come in different “pre” comes before “pro,” and and in supplements, probiotics the body heal itself and stay in
species (the first part of the name probiotic organisms must eat come from two main sources: good shape, Axe recommends
of each one) and strains, and prebiotics before they can survive. getting a variety of all three types.
we need a variety. Like other  : Found on plant foods that
living organisms, they need TWO MAIN TYPES have not been radiated or HOW TO BENEFIT
food—in the form of prebiotics. Although there are many sterilized. For example, For health maintenance:
if we ate locally-grown, Take 50 billion colony forming
organic carrots and just units (CFUs) daily of a supplement

Specific Benefits washed them gently, rather

than scrubbing off the top
with a combination of species,
with or without food. Some
Although we all need a variety of probiotics, says Axe, layer, we would ingest products also include prebiotic
these are some specific benefits of individual ones: these organisms, as our fibers, such as acacia gum, FOS
ancestors did. In supple- (fructooligosaccharides), or
 BACILLUS SUBTILIS: Helps fight autoimmune disease ments, the bacillus species inulin. Refrigerated products
and leaky gut. is soil-based. Soil-based should be kept in the fridge,
 SACCHAROMYCES BOULARDII: Helps treat acne probiotics pass through the and shelf-stable ones may last
and inflammatory bowel diseases (IBS). gut, eliminating harmful longer if refrigerated. Always
organisms, but don’t take eat foods that are rich in
 BIFIDOBACTERIUM INFANTIS: Alleviates IBS
up residence, so we need an probiotics and prebiotics.
symptoms, diarrhea, and constipation.
ongoing supply. They are If you’re taking antibiotics,
 BACILLUS COAGULANS: Improves nutrient more resilient to stomach take probiotics several times
absorption and reduces inflammation and symp- acid than other types. daily, at least 2 hours apart
toms of arthritis.  Most other species, from antibiotics. Aim for 100
 BIFIDOBACTERIUM BIFIDUM: Supports production of  including lactobacillus and to 500 billion CFUs per day.
vitamins in the gut and prevents diarrhea. bifidobacterium, are found in If you suffer from food or
fermented foods. chemical sensitivities, start
 LACTOBACILLUS CASEI: Helps fight infections.
with a product that contains
 LACTOBACILLUS ACIDOPHILUS: Relieves gas and One other type, the saccha- only soil-based organisms
bloating and reduces lactose intolerance. romyces species, comes from (bacillus species), as these are
yeast. To restore and maintain less likely to trigger a reaction.

Vera Tweed has been writing about nutrition, fitness, and healthy living since 1997. She is the author of numerous books, including Hormone Harmony and the User’s Guide to Carnitine and Acetyl-L-carnitine.

26 SPRING 2017 | AMAZING WELLNESS

 How AHCC Works
AHCC is a patented, cultured, medicinal
mushroom extract whose efficacy is
supported by over 20 human clinical
research studies. It has been shown to
modulate immune response in several ways.
!"#$%&'()"*+%$%,-++."/-+%0-1(0" • AHCC increases the activity of natural killer
2(0%,%$-+"2'345667"8915-,1 (NK) cells, your innate immune system’s first
line of defense against invasion.*
!"#$%&%#'$(&)*&+,--,./&0'%1&.2 &3.$4&'$#&-.15&5.&2##-,/6&7/0#$&
58#&3#'58#$9&:8,-#&+.15&;#.;-#&",#3&,++7/#&<8'--#/6#1&'1& • AHCC boosts populations of
;'$5&'/0&;'$<#-&.2 &58#&<.-0&3#'58#$&1#'1./(&58#%&'$#&/.5(& macrophages, the “street cleaners” of your
,/&2'<5(&,/#",5'=-#9&>25#$&'--(&+'/%&;#.;-#&+'/'6#&5.&15'%&
immune system, which pick up foreign
3#--&'--&%#'$&$.7/0(&#"#/&58.768&58#%&'$#&#?;.1#0&5.&58#&
substances and cellular debris.*
1'+#&#/",$./+#/51&'1&58.1#&38.&8'"#&3#'4#$&$#1,15'/<#9&
@8#&$#'1./&,1&=#<'71#&58#&#/",$./+#/5&,1&/.5&$#1;./1,=-#& • AHCC enhances the production of
2.$&38#58#$&%.7&2##-&3#--&.$&/.59&A.7$&,++7/#&1%15#+&,19& cytokines, the messengers of the immune
system, so that your whole immune team
!""#$%&'%()*)&+,#-$./%&!00*".$1
can coordinate an organized response to
A.7&8'"#&53.&='1,<&5%;#1&.2 &,++7/,5%B&
outside threats.*
,//'5#&'/0&'0';5,"#9&A.7$&,//'5#&,++7/,5%&
-'7/<8#1&'/&,++#0,'5#(&6#/#$'-&'55'<4& • AHCC raises levels of dendritic cells and
'6',/15&'&58$#'59&A.7$&'0';5,"#&,++7/,5%& T cells, key players in your adaptive immune
5'4#1&-./6#$&5.&4,<4&,/(&=75&;$.07<#1&'& system’s highly specialized response to
\IZOM\ML[XMKQÅKZM[XWV[M\WI\PZMI\ specific threats.*
C#$%&2#3&/'57$'-&<.+;.7/01&8'"#&58#&
'=,-,5%&5.&'76+#/5&=.58&,//'5#&'/0&
'0';5,"#&,++7/,5%9&>DEE&F18.$5&2.$&
><5,"#&D#?.1#&E.$$#-'5#0&E.+;.7/0G&
,1&./#&#?<#;5,./9H

877-937-2422 | www.QualityOfLife.net
Facebook.com/QualityofLifeLabs @QOLsupplements
Quality of Life is proud to have taken the
Natural Products Foundation's "Truth in Advertising Pledge,"
a formal commitment to disseminating only truthful,
non-misleading, and substantiated information.

*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.
remedy 411 | natural solutions for common conditions

INSOMNIA SOLUTIONS
Get a better night’s sleep without OTC or prescription drugs By Emily Kane, ND, LAc

T he inability to fall asleep

readily and difficulty
(especially if pain is part of
your disturbed sleep quality),
ment or in sleep formulas. Fol-
low label instructions for use.
staying asleep are somewhat passionflower, lemon balm, For trouble with sleep #$#%&"'%()"*+++
different issues, but most and California poppy. onset, melatonin (a hormone Skimping on sleep could
insomnia is a type of anxiety, The mineral magnesium naturally produced by the affect your waistline. One
mitigated by the flight-or-fight works wonders (especially if pineal gland before sleep) is study showed people who
chemical adrenaline. muscle tension is an issue). It brilliant. Low doses (1–3 mg) didn't get enough sleep
ate an extra 385 calo-
Many herbal tonics support is available as a single supple- are generally enough. ries, on average, the
adrenal health and help next day.
balance energy levels, which
allow us to work, exercise, and
digest during the day, then
drop into an alpha state during
the night. My favorite herb
for insomnia is ashwagandha,
which helps to relax the body.
Try 500–1,000 mg at bedtime
for 6–12 months until you
re-establish a healthy sleep
pattern. Other effective bed-
time herbs include valerian

!""#
BUYS

Natural Vitality
Natural Calm
Calmful Sleep
KEY INGREDIENT:
magnesium

Is Your Kindle Compromising Your Sleep?

Terry Naturally
Reading books on electronic devices before bedtime disrupts the body’s natural sleep
Terrific ZZZZ rhythms, according to research published in the Proceedings of the National Academy
KEY INGREDIENT:
lemon balm
of Sciences. In the study, 12 people read a book on an electronic device for 4 hours
before bed, in a dimly lit room, for 5 consecutive nights. On another 5 nights, they
read a real printed book on the same schedule. When using an electronic device,
they were less drowsy, took longer to fall asleep, and were less alert in the morning.
Ridgecrest Herbals
According to the researchers, use of electronic devices suppressed melatonin levels,
Dream On making it more difficult to get a good night’s rest.
KEY INGREDIENTS:
Passionflower,
lemon balm —Vera Tweed

Emily Kane, ND, LAc, is a naturopathic physician, acupuncturist, and author of Managing Menopause Naturally. She has a clinical practice in Juneau, Alaska. Visit her online at dremilykane.com.

28 SPRING 2017 | AMAZING WELLNESS

 “I take BioSil every
day... I’m amazed at
the results I see in my
skin, hair, and nails!”

CHRISTIE BRINKLEY at 61

Does this Health-Conscious Super Model and Super Mom

Really Have an Unfair Advantage for Defying Age?
“YES, Regain Your Lost Collagen!” “BioSil Is Backed by Genuine Clinical Trials!”
“After the age of 21, we women lose about 1% of our collagen “I first tried BioSil because I saw the remarkable results of
every year,” says Christie. Collagen, of course, “plumps” your its double-blind, placebo-controlled clinical trials in genuine
skin and makes it smooth and youthful looking. In addition, medical journals. I keep using it because of the results I see
collagen gives your skin its vital youth-promoting elasticity. in the mirror!”
Plus, collagen is responsible for helping to make your hair
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BioSil gives you the ability to regain lost collagen, add new • Reduces Fine Lines & Wrinkles 30% ‡†
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“So yes, I feel like BioSil does give me an unfair advantage,” • Improves Skin Elasticity 89% ‡†
says Christie smiling. • Strengthens Nails ‡†
“BioSil Generates Collagen with My Own DNA Fingerprint!” As demonstrated versus placebo in the published clinical trials: ‡ Barel et al. 2005, Archives of Dermatological
BioSil is not “made out of collagen,” it “generates collagen” Research 297, 147-153. ** Wickett et al. 2007, Archives of Dermatological Research 299, 499-505.
Results may vary.
through your body’s own natural pathways.† That means the
collagen you add is collagen with your own DNA fingerprint. Give Yourself an Unfair Advantage!
That’s why BioSil helps you look beautiful, youthful, and Try BioSil and give your skin, hair, and nails an unfair advantage!
healthy – naturally! You’ll be happy to know BioSil works naturally and contains no
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©2016 Bio Minerals NV. Manufactured by Bio Minerals NV, Belgium. ch-OSA, BioSil, the ch-OSA logo and Advanced Collagen Generator are registered trademarks of Bio Minerals NV.
† This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
need to know | preventive nutrition & supplements
SEX AFTER 40
Five supplements to inspire desire
L ove life lacking? You’re not
alone. As many as half of
Americans over the age of 40
report some dissatisfaction
with their sexuality. Hormonal
fluctuations, poor circulation,
and age-related changes in
physiology can leave your libido
less than frisky. But there’s
hope: Natural supplements
can shake a slumbering sex
drive into wakefulness. Get
ready for romance with these
five natural love potions.
1. MACA, a powdered
Peruvian root traditionally
used to promote virility,
appears to enhance desire
without influencing hormones.
In several studies, people who
took maca reported heightened
sexual desire, with no change
in testosterone or estrogen
levels. In other studies, people
who took antidepressants—
notorious for interfering
with performance and libido—
30 SPRING 2017 | AMAZING WELLNESS
By Lisa Turner
reported maca significantly
increased desire. Other studies
suggest maca may also increase
sperm count and motility, and
can improve erectile dysfunction
(ED). Typical doses range
from 3 to 10 grams per day.
You’ll find it in powdered
forms, which can be added to
smoothies, and in capsules,
tablets, and tinctures.
2. TRIBULUS TERRESTRIS,
a thorny Mediterranean plant
that’s also called puncture
vine, may help boost libido
in women with low sexual
desire, possibly by increasing
testosterone levels. In one study,
women who took 750 mg
per day of tribulus terrestris  dosages range from 10 to 50 mg.
showed significant improvement
in desire, arousal and orgasm,
and had less pain during sex.
Many studies show tribulus
terrestris is effective in treating
erectile dysfunction, most likely
by increasing nitric oxide
rather than testosterone. You’ll
find it alone or with L-arginine
or herbs, in capsules or tablets.
3. DHEA (dehydroepiandros-
terone), a prohormone used by
the body to make estrogen and
androstenedione, the precursor
to testosterone, can treat sexual
problems caused by declining
hormone levels. Studies have
shown that DHEA can correct
symptoms of vaginal atrophy,
a common cause of diminished
desire in post-menopausal
women, and improve libido,
responsivity, orgasm, and pain-
ful intercourse. It may also be
useful for ED in men. DHEA is
usually sold in capsule form;
4. GINKGO BILOBA may
benefit ED. In studies, the Chinese
herb improved circulation by
dilating blood vessels and
making platelets less sticky.
Other studies show ginkgo
increases levels of dopamine,
a neurotransmitter associated
with feelings of pleasure,
enhancing desire in both women
and men. You’ll find ginkgo in
tablets, capsules, or tinctures;
look for those with higher levels
of flavonoids and terpenoids,
the active ingredients.
5. L-ARGININE, an amino
acid, is converted by the body
into nitric oxide, a compound
that has been shown to dilate
blood vessels and increase blood
flow to the penis. It’s often used
with Pycnogenol, an antioxidant
that has similar effects. In
one study, treatment with a
combination of L-arginine and
Pycnogenol restored sexual
ability in 92.5 percent of test
subjects after three months
of treatment. Combined with
pycnogenol and L-citrulline,
L-arginine has also been shown
to improve sexual function in
post-menopausal women.
 L-arginine as well as other production of HGH, produced in
amino acids, including L-ly-
sine and L-glutamine, may be
the pituitary gland, declines with
age; low levels are associated
Getting Personal
found together in supplements with all manner of age-related
Most women and men have used a personal
formulated to help boost hu- maladies, including loss of lubricant at some point to make their sex lives,
man growth hormone (HGH), muscle mass, wrinkling skin, and well, smoother. But drugstore personal lubricants
higher levels of which are cognitive decline, in addition contain harsh chemicals that can damage delicate
linked to heightened sex drive. to flagging sex drive and vaginal tissues, lead to bacterial vaginosis and
Some studies suggest improv- performance. Look for L-arginine
yeast infections, and increase the risk of herpes,
ing HGH production may also alone or in combination
benefit ED. The with supportive ingredients
chlamydia, HIV, and other sexually transmitted
body’s natural in capsules and tablets. diseases. Nothing pleasurable about that. Most

!""# also contain parabens and other

preservatives that have been linked
BUYS with increased cancer risk. Skip the
drugstore lubricants and choose
natural options; we like Dreambrands
Sanmedica Quality of Life
International Satisfide Irwin Naturals The Natural,, with marine algae, aloe
SeroVital-hgh KEY INGREDIENT: Steel Libido for
Tribulus Men and Women
KEY INGREDIENT:
L-arginine terrestris KEY INGREDIENTS: vera, and natural plant extracts.
maca, ginkgo

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

!"#$%&'()*&'#+$),-*&)-%-"#.&/#.#$0-*
DON’T LEAVE FEELING BETTER TO THE TELL OF THE CARDS.
Syntol is formulated by experts to work. Probiotic and digestive imbalance
can have a wide range of symptoms, from exhaustion and poor memory
to gas, bloating, immune dysfunction, and even strong sugar cravings.
Syntol promotes good digestion and healthy immune function by breaking
down candida cells, and delivering probiotics where they live. Syntol also
cleanses toxic yeast without the uncomfortable detox symptoms often
found with other formulas.

Learn more about how science, stats, and standards play a role
in supplement selection and why you should always 12-134 at
arthurandrew.com/check-three or call (800) 385-3553.

*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.
herbal healing | get better with botanicals

KIDNEY CARE
3 natural protocols for better kidney
health By Karta Purkh Singh Khalsa, DN-C, RH

Y our two kidneys, located

near the middle of your
back just below the rib cage,
each about the size of your
fist, are sophisticated filters.
Wastes in blood that result
from the normal breakdown of
muscle and food would build
up in the blood and
damage your body
if your kidneys did !"!#$%&#'(%)***
not remove them. A 2016 study found
Your kidneys hibiscus tea to be effective “sweet and cold,” according to
process up to 150 for urinary tract Ayurveda, so it is recommended
quarts of blood infections and to cool inflammation, especially
a day to filter out kidney inflammation. in maladies related to the urinary
about 1 to 2 quarts of tract. It promotes urine flow,
waste products, which soothes the membranes, and
then flow to your bladder, known that citric acid, found Other juices and fruits also promotes circulation. It’s
the holding tank before you in citrus juice, can slow kidney show promise. A 2008 paper in diuretic without being drying
visit the bathroom. These stone formation by increasing Urology concludes that tomato to kidney membranes. And
organs also play a big role in the excretion of citrate. Orange, juice may be beneficial for research shows it protects
regulating blood pH levels. lemon, lime, and grapefruit kidney stones. And research kidney tissue and prevents
You probably don’t give are good choices. In one study, shows that melon resulted in stones. Herbalist and kidney
your precious kidneys a second a team from the University of an increase in urinary citrate expert David Winston especially
thought, but you sure would Texas Southwestern Medical excretion equivalent to orange. recommends it for long-term
if they started to conk out. Center at Dallas found orange A healthy diet in general is key. kidney health. Take 5 grams
Here’s how to treat them right. juice to be especially effective. An alkaline diet emphasizing per day in capsules.
Thirteen volunteers (some with vegetables, fruits, and nuts Another standout herb for
DRINK A LOT OF WATER a history of kidney stones and helps to reduce the urinary kidney health is HIBISCUS, the
One of the best things you some not) drank distilled water excretion of calcium, thereby tasty red tea from the tropics.
can do for your kidneys is to for a week, for another week reducing the likelihood of The pleasant sour taste of this
drink enough water. It’s the orange juice, and then lemon- developing kidney stones. tea is due in large part to its
first line of defense, even in ade for another week, with a high citric acid content. Recent
conventional medicine, three-week interval between SUPPORT THE studies have found hibiscus to
to prevent kidney stones. each of these weeks. KIDNEYS WITH HERBS reduce kidney destruction, and,
The results? Orange juice TRIBULIS TERRESTRIS, well-known like the aforementioned fruits,
LOAD UP ON CITRUS increased urine levels of citrate as a sexual health tonic, also has bump up urinary citrate. A 2016
CITRATE is a natural byproduct and reduced crystallization of kidney-supportive properties, study looked at hibiscus tea for
of your metabolism, and having uric acid and calcium, the most and a particular affinity for urinary tract infections and
enough of it in your urine is common constituents of kidney the urinary tract. This ancient kidney inflammation and
required to prevent kidney stones. Interestingly, lemonade herb is highly esteemed as found it to be effective. Drink a
stones. Experts have long did not increase citrate levels. a rejuvenative remedy. It is strongly brewed cup every day.
Karta Purkh Singh Khalsa, DN-C, RH, specializes in Ayurveda and herbalism, and has more than 40 years of experience in holistic medicine. His website is kpkhalsa.com. And be sure to check out his blog at
amazingwellnessmag.com.

32 SPRING 2017 | AMAZING WELLNESS

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health q & a | your health questions answered
NATURAL
TREATMENT
FOR PAIN
Q: I’m on a strong prescription drug for chronic pain.
Is there a better way to treat it?
Theologian and physi-
A: cian Albert Schweitzer
once said, “Pain is a more
terrible lord of mankind than
even death itself.”
Pain affects everything,
including your ability to work,
which affects your ability to
maintain health insurance,
which affects your economic
security. It also affects your
stress levels, your sleep, and
even your weight. A 2006
survey for the American Pain
Foundation found that pain
affected concentration, energy
level, and overall enjoyment
of life. More than 75 percent
of patients surveyed reported
feeling depressed. And 86
percent reported an inability
34 SPRING 2017 | AMAZING WELLNESS
to sleep well, which, we know
from voluminous research,
can impact everything from
hormonal health to obesity.
While most of us are famil-
iar with acute pain—a normal
sensation that alerts you to a
potential injury—chronic pain
is a whole different animal.
Chronic pain persists for
weeks, months, or even years.
A National Institutes of Health
survey found that the most
common type of pain is lower-
back pain, followed by neck
pain and severe headaches or
migraines. Chronic pain affects
approximately 100 million
people—more than diabetes,
cancer, heart disease, and
stroke combined. It’s a prob-
— Taryn Johnson , Ft. Worth, TX
lem that costs society some-
where between $560 and $635
billion a year, which comes out
to about $2,000 for every single
person living in the U.S.
“In 2010, enough painkillers
were prescribed to medicate
every American adult every
four hours for a full month,”
says Holly Lucille, RD, ND.
Indeed, pain drugs are the
second-largest pharmaceuti-
cal class globally, after cancer
medications.
“Two hundred and fifty
million prescriptions for
opioids are written every year,”
says Surgeon General Vivek
Murthy. “Enough for every
adult in America to have a
bottle of pills—and then some.”
By Jonny Bowden, PhD, CNS
The dangers of opioids, however,
are enormous. The country
is currently experiencing an
epidemic of heroin use—and
75 percent of heroin addicts
started with prescription opioids
before turning to heroin.
These drugs are powerful and
addictive and frequently fatal,
particularly when combined
with alcohol. And even when
they’re not fatal, they can
cause considerable damage.
Even OTC painkillers
can do damage. Take Tylenol,
for example (acetamino-
phen). “Acetaminophen is the
number one cause of acute
liver failure in the U.S.,”says
Lucille. Pain killers like
ibuprofen and aspirin are
also problematic. “There are
32,500 deaths a year from the
use of NSAIDs, with 16,500 of
them being from ibuprofen
alone,” says Lucille.
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These statements have not been evaluated by the food & drug administration. This product is not intended to diagnose, treat, cure or prevent any disease.
health q & a
A HOLISTIC APPROACH
Conventional medicine
doesn’t have an awful lot to
offer those who suffer from
chronic pain, other than
these potentially dangerous
pharmaceuticals. Fortunately,
there are other options.
“Naturopathic doctors seek
to identify and treat the cause
of pain—in doing so, they use
the least invasive methods
to diagnose and treat,” says
Lucille. “Besides diet and
lifestyle interventions, there
are clinically studied, effective
botanical medicines like
turmeric, comfrey, and ginger
that get the job done.”
“Our research has shown
that if you give the body what
it needs, the pain routinely goes
away,” says Jacob Teitelbaum,
MD, author of Pain 1-2-3. “Pain
responds best to an integrative
approach which includes not
only medication, but nutri-
tion, physical therapy, herbs
like turmeric and its active
ingredient curcumin, manual
therapy, mindfulness-based
stress reduction, chiropractic,
and acupuncture.”
One doctor who argues
passionately for that integrative
approach is Joe Tatta, DPT,
CNS, author of the new
book, Heal Your Pain Now:
The Revolutionary Program to
Reset Your Brain and Body for
a Pain-Free Life. Tatta is a
doctor of physical therapy,
a board- certified nutrition
specialist, and a functional
medicine practitioner who
specializes in treating persistent
pain and lifestyle-related
metabolic and autoimmune
health issues. Not surprisingly,
he takes an integrative and
holistic approach to pain and
Jonny Bowden, PhD, CNS, is a board-certified nutritionist and the best-selling author of 14 books. His latest is Smart Fat: Eat More Fat, Lose More Weight, Get Healthy Now (written with Steven Masley,
MD). Visit him at jonnybowden.com. Have a question for Jonny? Send it to amazingwellnessmag@gmail.com. Write “Health Q&A” in the subject line.
36 SPRING 2017 | AMAZING WELLNESS
!"!#$%&#'(%)***
Clinically studied,
effective botanical medi-
cines for pain include
turmeric, comfrey, and
ginger.
pain management, and opioids
are not at the top of his list of
go-to interventions. “Opioids
don’t work for chronic pain,”
says Tatta. “There are no good
studies showing that opioids
improve function—like walking,
lifting groceries out of the car,
playing with your grandkids,
that kind of thing.”
FUNCTIONAL MEDICINE
Enter the functional medicine
approach to pain. Functional
medicine looks at how the body
functions—how all systems work
together. And that includes the
experience of pain.
The conventional, phar-
maceutically based practice
of medicine is highly special-
ized—you see a gastroenterol-
ogist for digestive problems, a
prostate guy for your prostate,
a psychiatrist for your depres-
sion, a cardiologist for your
heart. But doctors trained in
functional medicine don’t look
at each individual system in
the body as if it functioned in
a vacuum—instead, it takes
a whole-body, integrative
approach and looks at how all system mounts an attack
these systems work together to against these undigested
create health (or disease). particles, and pain is very
“Remember, pain is a sensory often a by-product of that
and emotional experience,” process. That’s why healing
says Tatta. “This emotional what’s called leaky gut—and
component is crucial—what preventing inflammation—is
are my thoughts, feelings, and so important in a functional
emotions, and how do they con- approach to pain.”
tribute to my pain experience?” Tatta is also a big fan of the
You don’t often see diet ketogenic diet, a high-fat diet
addressed in most pain man- sufficiently low in carbs to force
agement programs, but it’s a your body to use ketones instead
central part of Tatta’s plan (as of sugar for energy. (Ketones
it is of Lucille’s, Teitelbaum’s, are metabolic by-products of fat
and virtually every other burning.) “Ketogenic diets can
doctor who treats pain with a be pain relieving,” he explains,
functional medicine approach). “because they help quiet a
That’s because pain is created sensitive nervous system just as
in the brain, and the gut and they help quiet a hypersensitive
the brain are connected in brain in childhood epilepsy.”
intricate and complicated ways. The bottom line: “There’s
Tatta considers core nutritional no single fix for pain,” Tatta
healing an absolutely essential concludes. “It’s a complicated
part of pain management. interaction between your
“When there’s inflammation brain and body, and often
in the gut, tight junctures in requires an integrative
the intestinal lining begin approach to healing that
to loosen, and particles that includes optimal nutrition,
weren’t meant to get into the movement, and retraining
bloodstream can now get in,” someone’s thoughts or mind-
Tatta explains. “The immune set about what pain really is.”
 Moringa Tulsi
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 !"#$%&'()**
HERB GUIDE
These seemingly magical botanicals have been an integral
part of Ayurvedic healing for thousands of years—here’s
how they work and what they can do for you È By Vera Tweed

A yurveda, India’s traditional system of healing, uses more than 5,000

herbs. Some of these are especially versatile and well-matched for
resolving common problems we encounter today, and have become popular
remedies and preventive supplements for a variety of conditions.
“Ayurveda is about balance,” says Virender Sodhi, ND, founder of the
Ayurvedic and Naturopathic Medical Clinic in Bellevue, Wash. “Balance in sleep,
balance in food, balance in exercise, activity, sexual activity, all those things, and
when you have created a balance, everything functions properly in the body.”
The first doctor to be certified both in naturopathic medicine in the U.S. and
in Ayurvedic medicine in India, Sodhi has treated thousands of patients using
these principles, producing some remarkable results. One patient arrived while
waiting for a heart transplant, and after a six-month regimen of an Ayurvedic
heart formula, with arjuna as the main herb, the patient no longer needed the
transplant. Another had arteries that were 60 to 70 percent blocked, as a result
of fibromuscular dysplasia. After a year of taking arjuna plus a combination of
curcumin and CoQ10, she underwent a CAT scan that found her arteries were
clear. Others have corrected underlying imbalances that led to high blood
pressure, and no longer need medication for hypertension; some resolved other
chronic conditions.
Many Ayurvedic herbs have some similar mechanisms of action, such as
reducing harmful chronic inflammation, but each also has unique qualities. To
harness their power in different situations, these are Sodhi’s top herbal picks:

38 SPRING 2017 | AMAZING WELLNESS

 !"!#$%&#'(%)**** holy
basil (pictured here) is a
traditional Ayurvedic remedy
for colds and flu, and is also
used to relieve asthma and
seasonal allergies.
PHOTOGRAPHY: PORNCHAI MITTONGTARE; STYLING: CLAIRE STANCER; PROP STYLING: ROBIN TURK

AMAZING WELLNESS | SPRING 2017 39

 ASHWAGANDHA
Especially helpful for anxiety,
stress, and adrenal dysfunction,
ashwagandha can be an
alternative to antianxiety and
antidepressant medications.
It lowers inflated levels of
the stress hormone cortisol,
and enhances natural levels TURMERIC
of testosterone and DHEA,
hormones that help maintain AND CURCUMIN:
What’s the Difference?
overall strength and muscle
mass. It also calms harmful
levels of inflammation.
Among the top-selling supplements of the past few years, turmeric powder and curcum-
ARJUNA in come from the same plant, so it’s easy to get them confused. Here’s the difference:
Also called Terminalia arjuna,
this herb relieves angina, the
chest pain related to heart
disease, by relaxing and TURMERIC is a plant. Its root is ground into a powder to make “the golden spice” that
widening blood vessels in a imbues many Indian dishes with a yellow color. In India, where there is a much lower
similar way to nitroglycerin. It incidence of most lifestyle diseases than in the United States, turmeric is traditionally
also strengthens blood vessels consumed in most meals, starting in childhood.
and makes them more elastic,
and enhances collagen levels.
Arjuna can be taken to treat
or lower the risk of developing CURCUMIN is the chief health-promoting component of the turmeric plant, making up
heart disease. no more than about 3 percent of the root. Curcumin in supplements is a concentrated
extract designed to work more quickly than the whole turmeric root.
CURCUMIN
Best known as a powerful
natural remedy for chronic
inflammation, curcumin “I have yet to find a single disease of any type for which curcumin has not been
(an extract of turmeric) studied,” says Ajay Goel, PhD, professor at Baylor Research Institute in Dallas,
relieves arthritis who has been researching natural substances for about 25 years. And, he
and other pain, adds, more than 10,000 studies document the benefits of curcumin.
cleans arteries, Goel recommends routinely eating turmeric as a spice to enhance overall,
relieves depres- long-term health. However, he says, “If you’re intending to find a cure or
sion, helps with to get relief from something immediate, then you have to take curcumin.”
indigestion, and Otherwise, the concentration of curcumin in turmeric may not be sufficient
may relieve symp- to deliver quick results. In India, he says, these are some traditional Ayurvedic
toms of PMS and many
inflammatory conditions,
such as Crohn’s disease and
ulcerative colitis. It’s also used  Mix 1 teaspoon of turmeric powder in a cup of full-fat milk and drink it to relieve
to reduce cancer risk and an upset stomach, a headache, an oncoming cold, or other ailments. They key is to
enhance cancer treatment. mix turmeric with a fatty liquid, to aid absorption.

TRIPHALA 
A classic Ayurvedic combina-
tion of three Indian herbs
(haritaki, bahera, and amla, 
sometimes spelled slightly
For cuts and scrapes, put turmeric powder under a bandage, to prevent infection
and speed healing.
Turmeric powder can be added to smoothies or any other food.

40 SPRING 2017 | AMAZING WELLNESS

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 A remedy for fungal, bacterial, and viral
infections, neem is especially useful in preventing
and treating shingles and the associated nerve pain.
differently), triphala is used to
enhance digestion and regu-
larity, and helps good bacteria
to flourish in the gut.
AMLA
One of the herbs in triphala,
amla is also used on its own
for rejuvenation, especially in
cases of anemia or a weak im-
mune system. It can be helpful
for frequent colds or flu,
ongoing cough, bronchitis,
or upper-respiratory
tract infections. Amla is also
used in conjunction with
chemotherapy or radiation
treatment for cancer.
BOSWELLIA
Also known as Indian frankin-
cense, boswellia is an anti-
inflammatory herb used to
relieve pain and other
symptoms of arthritis and
other “-itis” conditions, as
well as for asthma, hay fever,
sore throat, menstrual cramps,
stomach pain, and even
pimples. It can be combined
with other Ayurvedic herbs.
SHATAVARI
Although it can be used by
both men and women to
strengthen the reproductive
system, shatavari is best
known as a female tonic
that balances hormones. The
herb enhances fertility,
reduces vaginal dryness
when menopausal symptoms
begin and after menopause,
and reduces hot flashes.
HOLY BASIL
As a tea, holy basil is a
traditional Indian remedy
for colds and flu, and is
also used to relieve other
respiratory infections, asthma,
and seasonal allergies, and to
counteract stress and anxiety.
The herb is often found in
combination herbal formulas.
NEEM
A remedy for fungal, bacterial,
and viral infections, neem is
especially useful in preventing
and treating shingles and the
associated nerve pain, as well
as ringworm. It should always
be taken with food, as it lowers
blood sugar, and can drive
levels too low if taken on an
empty stomach.
RAUWOLFIA
Less common in the United
States than the other herbs,
rauwolfia is a natural remedy
for high blood pressure. Stiff
or hardened blood vessels
make blood pressure rise, and
rauwolfia works by making
blood vessel walls more elastic,
thereby restoring healthy
blood flow and pressure.
GYMNEMA SYLVESTRE
A go-to herbal remedy for
elevated blood sugar and
diabetes, gymnema sylvestre
can also treat polycystic
ovary syndrome. It reduces
insulin resistance and improves
metabolism of sugar and
starch, and can help with
weight loss.

Ayurvedic Basics:
BEYOND HERBS
Ayurveda literally means knowledge (veda) of life (ayu). For lasting
health, Sodhi recommends following these basic principles:

 Sleep from 10 p.m. until 6 a.m., in tune with the earth’s natural
rhythms.
 Eat food that is locally in season, as it provides nutrients that are
essential during each time of year.
 Don’t drink water with meals, as it dilutes stomach acids that are
essential for good digestion.
 Don’t eat fruit or sugary foods with meals, as sugar interferes with
digestion.
 When eating, avoid distractions such as watching television or using
electronic devices.
 Share meals with people whose company you enjoy.
 Walk regularly, as walking is the most therapeutic form of exercise
throughout life.

Amazing Wellness contributing editor Vera Tweed is the former editor in chief of GreatLife magazine and the author of numerous books, including Hormone Harmony.

42 SPRING 2017 | AMAZING WELLNESS

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 ING
PR
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A 3-step
plan to flush
away toxins
and revitalize
your body
È By Isaac Eliaz, MD, LAc, MS

46 SPRING 2017 | AMAZING WELLNESS

T he transition from winter
to spring offers an ideal
opportunity to clear out waste—
whether you’re cleaning house or
removing pollutants from the body. During
cold weather, metabolic waste and toxins

N
tend to accumulate in joints, organs, and
tissues. This snowdrift of buildup comes from

A
a perfect storm of sedentary winter routines,

L
exposure to viruses, overindulgence in rich foods,

P
and holiday stress. Add to this the steady stream of
environmental pollutants and industrial chemicals that
we’re exposed to regularly, and we could really use some
in-depth detox support as soon as the frost starts to thaw.
By following the right steps for total-body cleansing, we
can align ourselves with seasonal transitions and clear
the pathways for vitality to spring forth.

AMAZING WELLNESS |!SPRING 2017 47

 STEP 1:
Re-energize
Your Diet
Food may be the most important medicine you have. The right
foods can detoxify and heal your body, increase vitality, and add
years to your life. The wrong foods are more like illicit drugs:
highly addictive and dangerous.
One major advantage of a spring cleanse is that it can help reset
your diet. When blood glucose and insulin levels are balanced
by eating nutrient-dense, low-glycemic (i.e., low-sugar) foods,
unhealthy cravings often vanish. Plus, the increased energy and
sense of well-being that can result from healthy eating become
key motivators to stick with the program.
A detoxifying diet serves as the foundation for a cleanse.
Some tips:
N First, eliminate foods that increase your toxic load.
I recommend eliminating animal protein from your diet during
a cleanse, but if that’s not practical, then use a small amount of
organic, pasture-raised meats and avoid dairy products.
N Eliminate inflammatory foods and beverages—mainly
processed foods, refined foods, sugars, and sweeteners,
cooked oil and trans fats, excess salt, alcohol, caffeine,
and preservatives.
N Emphasize organic food to avoid pesticides and GMOs.
N Eat more fiber as well as organic fruits and vegetables, and
vegetable-based proteins. Green leafy and cruciferous
vegetables are high in nutrition and detoxifying agents like
sulfur compounds and chlorophyll.
N Soak and sprout grains, legumes, and nuts for better
digestibility, less acidity, and
higher nutritional content.
N Don’t forget your friendly
Fruit juice is off the
flora. Every week it seems list since it can spike
that a new study outlines the
importance of beneficial blood sugar and thus
bacteria for health. Healthy
populations of good bacteria
trigger inflammation.
aid detoxification and keep
harmful microbes at bay, among other benefits. Probiotic-rich,
cultured foods help maintain natural flora. Good choices:
sauerkraut, kimchi, and natto.
N Stay hydrated. Drink at least 64 oz. of fluids—mainly filtered
water, herbal teas, and low-sodium, homemade broths. Avoid
carbonated beverages; they can interfere with digestion. Fruit
juice is also off the list since it can spike blood sugar and thus
trigger inflammation.

48 SPRING 2017 | AMAZING WELLNESS

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 STEP 2:
Bind Toxins
in the Body
One concern with many popular detox programs is that they are
positioned as a quick fix. But detox is not a quick process, and trying to
speed it up can cause problems, aka, a “detox crisis.” Some experts
claim such a crisis is a sign the program is
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can become weak from the oxidative stress
that occurs with methods like extended sponges to mop up
fasting or harsh detox formulas, which often
cause toxins to be released from tissues too
pathogens and
quickly. The body doesn’t have a chance to
process these toxins, and they get redis-
toxins, and they
tributed. In the meantime, you’ll get symptoms support repair and
like headaches, fatigue, flu symptoms, and
others as the body struggles to manage the restoration.
sudden increase in circulating toxins.
On the other hand, if the burden of toxins being released into our
circulation is managed properly, you can achieve a more thorough
cleanse with little to no side effects. My recommendation: After
adopting a cleansing diet for a week or so, the next step is to help
cleanse the blood and digestive tract with compounds that bind
and safely eliminate toxins. This strategy helps to clear the way
for a more in-depth detox of organs and tissues. It’s kind of like
sweeping out surface debris before doing a deeper cleaning. Here’s
what you do:
50 SPRING 2017 | AMAZING WELLNESS
N Add supplements that support cleansing. There are
several gentle supplements that can support this preliminary
cleansing process. Two that I suggest:
Modified citrus pectin (MCP) from citrus
peels and alginates from seaweed: These
ingredients can bind to and remove toxic
metals, environmental toxins, and even
radioactive isotopes from the circulatory
system and digestive tract without removing
essential minerals. MCP has also been shown
in studies to be a powerful anti-inflamma-
tory agent that supports tissue health and
fights cancer.
Medicinal mushrooms: Mesima, reishi,
chaga, and turkey tail mushrooms com-
prise another class of beneficial supplements for detoxification.
They act like sponges to mop up pathogens and toxins, and they
support repair and restoration.
Medicinal mushrooms and MCP are key detox agents that help
bind toxins in the circulatory system, digestive tract, and other
areas, and safely eliminate them through the urinary tract and
bowels. This helps to prepare the body for deeper detoxification
using botanicals and nutrients that enhance the detox functions
of the liver, kidneys, skin, and other organs of elimination.
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 STEP 3:
Enhance Detoxifying
Organs and Functions
After you’ve incorporated a cleansing diet and Choose a cleansing and detox formula that
natural binding agents to help clear out toxins, incorporates at least some of these nutrients.
you’re ready to add targeted detox ingredients By stimulating and optimizing the detox Meditation
that encourage more in-depth detoxification.
Some people proceed to this step after just a
functions of the liver, kidneys, skin, GI tract,
lungs and other organs, these nutrients
for Detox
few days; for others, it may be a few weeks or allow for a deeper, more thorough removal A simple meditation
longer. It depends on your health, toxic burden, of toxins. They also support antioxidant practice is an excellent
and other factors. Here’s what I recommend: activity to help combat the oxidative stress way to enhance your
N Use herbs such as milk thistle, dandelion, that can occur during detoxification. detox program. It
astragalus, artichoke, burdock, and ginkgo, N Exercise. Another way to promote detox allows for the release
as well as alpha-lipoic acid, N-acetyl is to exercise regularly, which is essential of old patterns and
cysteine (NAC), and other compounds that in removing toxins and bringing oxygen energies, refreshes the
support and enhance detox capacity. and nutrients to tissues. mind, and renews the
N Stress relief is also an spirit. Give yourself
important and often overlooked some quiet time to
aspect of detoxification that contemplate what you
can reduce inflammation and want to release. Sitting
toxic body burden. Meditation comfortably, focus your
and mind-body practices like breath on a specific
yoga can be excellent adjuncts object in front of you,
to a detox program. like a stone or candle.
In today’s world, detox is As you breathe in,
important—but it doesn’t have visualize nourishment
to be complicated. With these and light entering your
simple steps, you can safely body through your
and effectively remove toxins, breath. And as you
prevent their accumulation, breathe out, visualize
and boost health and vitality. the release of toxins,
waste, and anything
cleanse & detoxify with supplements you want to let go.
Continue for 10 to 20
minutes if possible.
At the end of your
meditation, dedicate
the merit generated by
your practice to benefit
all beings. This last part
helps us keep an open
Get Real Nutrition Source Naturals Natural Factors Renew Life Flora Flor-Essence
Multi Metabolite Modified Citrus Pectin Whole Earth & Sea 3-Day Cleanse Total- gently flushes toxins heart and connectivity,
Cleanse is a synergistic Powder provides 5 gm Super Mushroom boasts Body Reset is a two-part from kidneys, liver,
combination of cleansing of MCP and 4 gm of fiber six healing mushroom “morning” and “evening” lungs, bloodstream, and essential components
botanicals including per 2 tsp. dose. This extracts plus vegetable formula. The herbal- cells with a specialized
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as well as fiber from mixes well with water, vegetables. Non-GMO. tandem to help eliminate
sprouted flax seed. juice, or other liquid. waste, toxins, and nation.
bloating.

Isaac Eliaz, MD, LAc, MS, is an integrative physician, and founder and medical director of Amitabha Medical Clinic in Santa Rosa, Calif. Visit dreliaz.org to learn more.

52 SPRING 2017 | AMAZING WELLNESS

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 CREATE A
capsule
cabinet
Seven supplement shelf staples È By Jenn Rice

54 SPRING 2017 | AMAZING WELLNESS

Y ou may have heard of the “capsule”
wardrobe—a minimalist wardrobe comprised
of practical basics that are easily mixed and
matched. Here, we’ve narrowed down the
basics for your supplement cabinet. With
countless supplements perched on shelves in
stores and markets, it can be overwhelming
to figure out what you actually need in your
personal capsule cabinet. You could literally fill
your entire bathroom (and then some) if you
purchased everything in sight.
Luckily, we’ve tapped two of our favorite
experts—Jonny Bowden, PhD, CNS, and Kelly
LeVeque, a certified holistic nutritionist, wellness
expert, and health coach—to give us the real
spiel on natural supplements that everyone
should keep stocked in their cabinets. It’s like
taking the guesswork out of the equation—so
take note and start perusing the aisles with
your newfound knowledge!

AMAZING WELLNESS |!SPRING 2017 55


A Multivitamin
Like the little black dress every
woman needs in her closet,
a multivitamin is a must for
your natural medicine chest.
But not all multivitamins are
created equal, so it’s impor-
tant to do your homework
and make sure you’re buying
a high-quality formula. “Just
because a multiple contains
vitamin E doesn’t mean it’s
the best form of vitamin E,”
says Bowden. The same goes
for many additional nutri-
ents on shelves. Adding a
multivitamin into your daily
regimen will allow you to “fill
in the gaps” by adding things
you may not normally take
separately (think selenium and
folic acid)—and cover all the
supplement basics.
LeVeque suggests seeking
out a multivitamin rich in
B vitamins and CoQ10. “The
B vitamin family consists of
B1 (thiamine), B2 (riboflavin),
B3 (niacin), B5 (pantothenic
acid), B6, B7 (biotin), and B12,”
she says. “Known for their
effect on cellular energy,
each B vitamin has a different
specific function like reducing
inflammation, supporting
hormonal function, supporting
nerve and heart health, and
maintaining a healthy metabo-
lism and digestive system.”
Omega-3s
Omega-3s, found predomi-
nantly in fish oil, should be
on everyone’s radar when it
comes to supplements. “Virtu-
ally everyone can benefit from
more omega-3 in their diet,
and fish oil is the best way to
get it,” says Bowden. “Omega-
3s are anti-inflammatory, help
lower triglycerides and blood
pressure, and are good for the
brain and the heart,” he notes.
“Due to large doses of
industrial seed oils, most of
which are almost exclusively
omega-6, Americans now have
an average inflammatory ratio
of 15:1 (omega-6: omega-3)
instead of the ideal 1:1 ratio,”
states LeVeque. Look for
omega-3 capsules containing
both EPA and DHA omega-3s.
LaVeque recommends cod-liver
oil (which contains both EPA
and DHA) stored in a dark

SUPPLEMENTS 101: first-aid hacks

So your cabinet is stocked with all the right supplements for everyday well-being and general health.
What about treating minor mishaps? Take note of these helpful first-aid hacks. Here, Kelly LeVeque
and Jonny Bowden share at-home tips that involve kitchen ingredients and supplements you most likely
already have lying around the house.

Scratchy throat? As soon as first signs arise, LeVeque suggests mincing a garlic clove and mixing
SORE THROAT with a pinch of salt and one tablespoon of olive oil. Add in a zinc tablet, and voilà—kick your sore
throat to the curb.

Whether a result of too many cocktails at happy hour or dehydration, LeVeque’s headache cocktail
HEADACHE is one to write home about. “I normally take an extra strength dose of omega-3, drink 20 ounces of
water, take a shower, and (if I can) lie down in a cool room until it’s gone.”

Muscle cramps can be downright painful. Bowden suggests using a powdered magnesiÁÁum
MUSCLE
formula at night if you feel muscle cramps coming on. “It gets right into the bloodstream and works
CRAMPS
like a charm,” he says.

Stuffy sinuses are a common occurrence when temperatures drop. Instead of buying over-the- coun-
ter medicine (which doesn’t actually fix the issue in the first place), turn to what you’ve most likely
CLOGGED
already got. “Rinse the nasal cavity with warm salt water using a Neti pot (nasal irrigation device avail-
SINUSES
able at supplement stores), and then lightly lubricate the inside of your nose with coconut oil to add an
antibacterial barrier and lubricate the dry, cracked skin,” says LeVeque.

MUSCLE Muscles feeling tired and achy after a vigorous workout? LeVeque recommends taking a nice, hot
TENSION Epsom-salt bath, then stretching out the muscles using a foam roller or yoga balls.

56 SPRING 2017 | AMAZING WELLNESS

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 bottle to prevent oxidation,
or an algae-based omega
3 with vitamin E added to
prevent oxidation.
Insider tip: Concerned
about unpleasant fish-oil
burps? Store fish-oil capsules
in the freezer to solidify, take
them right before eating a
meal, and, most importantly,
make sure you buy a top-qual-
ity brand.
Omega-7
In addition to omega-3s,
Bowden also touts omega-7
supplements—which can be
found in fish and sea buck-
thorn (although he prefers
those that come from fish).
“In one study at the Cleveland
Clinic, omega-7 was found to
lower inflammation by over
40% (as measured on the hs-
CRP test, a standard test for
systemic inflammation),” he
relays. “The dose used in that
study was 210 mg, which is the
dose I recommend.”
Probiotics
Often referred to as “good
bacteria,” probiotics are
Jenn Rice is a freelance writer who has been covering health, beauty, spas, and destinations since 2010. Her work has appeared in magazines and newspapers, and on top national web-
sites. She is currently based in Jackson, Wyo.
58 SPRING 2017 | AMAZING WELLNESS
Resveratrol packs a punch when it
comes to fighting signs of aging—and
also acts as a powerful antioxidant
and anti-inflammatory.
responsible for keeping your
gut and skin healthy, while also
boosting the immune system.
“[It’s] one of the biggest areas
of research in nutrition right
now,” says Bowden. “We know
that the health of the microbiome
affects just about everything
and is related to obesity,
schizophrenia, depression, and
probably many more conditions
yet to be uncovered.”
Shopping for probiotics,
however, can be tricky. You’ll
want to research different
types of strains. Most good
formulas include a blend
of Lactobacillus and Bifido-
bacterium. And make sure
they’re in proper packaging.
Look for an opaque container
to protect against damage
from light.
Magnesium
Another often overlooked sup-
plement is magnesium. “[It’s]
needed for over 300 biochemical
reactions [and] almost no one
gets the optimal amount,”
says Bowden. It opens up the
arteries, lowers blood pressure,
regulates blood sugar, and
helps with muscle cramps, to
name a few benefits.
Additionally, LeVeque notes
that “[magnesium] is required
for the synthesis of DNA, RNA,
and the antioxidant glutathi-
one, responsible for boosting
our immune system and fight-
ing inflammation.”
Resveratrol
If anti-aging is a top concern,
you’ll want to add resveratrol
supplements to your arsenal.
As one of Bowden’s top 10
supplements, it packs a punch
when it comes to fighting signs
of aging—and also acts as a
powerful antioxidant and
anti-inflammatory.
“Most companies standardize
their resveratrol to 10% trans,
meaning that only 10% of
what’s on the label is the kind
of resveratrol you actually
need,” says Bowden. So a
500 mg capsule “standardized
for 10% trans” would deliver
only 50 mg of the bioactive
compound. It’s best to seek
out a brand that uses 100%
trans-resveratrol to reap
maximum benefits.
Vitamin D
Vitamin D is often overlooked
as a must-have when it comes
to supplement staples, but is
something everyone should keep
handy for a bevy of standout
reasons. “More than 100
million Americans are deficient
in vitamin D,” says LeVeque.
“Every cell in the body has a
receptor for vitamin D, and it
has the ability to affect up to
2,000 genes. [It’s] a fat-soluble
vitamin responsible for im-
mune regulation, absorption
of calcium and phosphorus,
maintenance of healthy bones
and protection against multiple
diseases including cancer,
type 1 diabetes, heart disease,
multiple sclerosis, and the flu.”
“[Vitamin D] is more like
a hormone than a vitamin,”
states Bowden. “Low levels are
associated with more diseases
than you can count—from
seasonal affective disorder
to MS to cancer—and almost
no one gets enough. Ask your
health practitioner to check
with a blood test and try to
get your levels up to at least
50 ng/ml.”
 5)
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Reference

%
25
1
. McLean E, Cogswell M, Egli I, et al. Worldwide
prevalence of anaemia, WHO Vitamin and Mineral
Surveillance Information System, 1993-2005.
Public Health Nutrition 2009; 12(4): 444-54.

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 BUILD A
BETTER
BRAINWant to improve your ability
to multitask, enhance
memory, and possibly
even stave off dementia?
These three supplements are
key, say brain health experts
È By Daniel G. Amen, MD, and Tana Amen, BSN, RN

M ark Hyman, MD, in his book The UltraMind Solution:

Fix Your Broken Brain by Healing Your Body First,
may have said it best. He wrote that if people “eat wild,
fresh, organic, local, non-genetically modified food
grown in virgin mineral- and nutrient-rich soils that has
not been transported across vast distances and stored for
months before being eaten … and work and live outside,
breathe only fresh unpolluted air, drink only pure, clean
water, sleep nine hours a night, move their bodies every
day, and are free from chronic stressors and exposure to
environmental toxins,” then it is possible that they might
not need supplements.
It’s safe to say that the above scenario is unrealistic
in today’s world, and that almost all of us could
benefit from supplements. And research continues to
demonstrate that certain nutrients benefit the brain in
profound ways.
60 SPRING 2017 | AMAZING WELLNESS
AMAZING WELLNESS |!SPRING 2017 61
  TOP
BRAIN
SUPPORTERS
In our practice, we recommend
the following three supplements
to almost all of our patients
because they are critical to
optimal brain function.

Multivitamins
According to recent studies,
more than 50 percent of
Americans do not eat at least
five servings of fruits and
vegetables a day—the minimum
required to get the nutrition
you need. We recommend taking
a high-quality multivitamin/
mineral complex every day to
fill in the gaps.
One 2010 double-blind,
placebo-controlled study from
Northumbria University in
England tested the effects of
multivitamins on 215 men ages
30–55. The men were assessed
on mental performance and
asked to rate themselves on
general mental health, stress,
and mood. At the debut of the
Middle-aged people with higher DHA levels
performed better on a variety of tests, including
nonverbal reasoning and working memory.
trial, there were no significant
differences between the
multivitamin group and the
placebo group. When the
participants were retested a
little over one month later,
the multivitamin group
reported improved moods
and showed better mental
performance. Not only that,
the multivitamin group
reported less mental fatigue
after completing mental tasks.
Omega-3 Fatty Acids
We both take omega-3 fatty
acids every day. Research has
found that omega-3 fatty acids
are essential for optimal brain
and body health. According
to researchers at the Harvard
School of Public Health,
having low levels of omega-3
fatty acids is one of the leading
preventable causes of death
and has been associated
with heart disease, strokes,
depression, suicidal behavior,
ADD, dementia, and obesity.
There is also scientific
evidence that low levels of
omega-3 fatty acids play a
role in substance abuse.
Omega-3 fatty acids may
benefit cognitive performance
and behavior at every age.
A study from Swedish
researchers that surveyed
nearly 5,000 15-year-old boys
found that those who ate
fish more than once a week
scored higher on standard
intelligence tests than teens
who ate no fish. In another
study, scientists at the Uni-
versity of Pittsburgh reported
that middle-aged people with
higher DHA levels performed
better on a variety of tests,
including nonverbal reasoning,
mental flexibility, working
memory, and vocabulary.
Researchers from the
University of Guelph in
Ontario, Canada, studied the
blood fatty acid content in
the early and later stages
of dementia and noted low
levels when compared to
healthy people.
Additional benefits of
omega-3 fatty acids include
increased attention in people
with ADD, reduced stress,
and a lower risk for psychosis.
The two most studied
omega-3 fatty acids are EPA and
DHA. DHA makes up a large
portion of the gray matter of
the brain. The fat in your brain
forms cell membranes and
plays a vital role in how our
cells function. Neurons are also
rich in omega-3 fatty acids. EPA
improves blood flow, which
boosts overall brain function.
Unless you are focusing on
eating fish or taking fish oil
supplements, however, most
people have low omega-3 levels.
Have your levels tested by your
health practitioner. Our recom-

62 SPRING 2017 | AMAZING WELLNESS

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 mendation for most adults is to Vitamin D boosting the immune system. vitamin D deficiencies are
take 1 to 2 grams per day Vitamin D, also known as the But it is also an essential vitamin becoming more and more
of high-quality fish oil with a “sunshine vitamin,” is best for brain health, mood, and common, in part because we are
balance of EPA and DHA. known for building bones and memory. Unfortunately, spending more time indoors
and using more sunscreen.
Vitamin D is so important
Extra Credit to brain function that its
receptors can be found
Beyond the foundational nutrients mentioned in this article, a handful of natural brain
boosters—called nootropics—are making waves in the supplement world and are being throughout the brain. Vitamin
used by young and old alike. Here are a few standouts: D plays a critical role in many
of the most basic cognitive
functions, including learning
¯ acid,
NEUMENTIX. The key ingredient in this proprietary phenolic complex is rosmarinic
a compound derived from spearmint. Some research shows that the complex
and making memories.
In the past few years, a
can help boost working memory, the kind critical to juggling multiple tasks at once number of studies have linked
(aka multitasking). Bonus—Neumentix did not disrupt sleep among study subjects; a shortage of vitamin D with
in fact, those taking the complex reported that it helped them sleep better. cognitive impairment in older
men and women, and some

¯ LION’S MANE (amyloban) mushroom is another much-lauded supplement for

cognitive health. At least a dozen studies have been published on the neuroregenerative
studies have suggested that
having optimal levels of the
(nerve regeneration) properties of the fungus. In one study, researchers at the sunshine vitamin may play a
Hokuto Corporation and the Isogo Central and Neurosurgical Hospital gave lion’s role in protecting cognitive
mane to 30 Japanese patients with mild cognitive impairment; the patients function. One such study
experienced significant benefits for as long as they consumed the mushrooms. in the Journal of Alzheimer’s
Disease found that vitamin D3,

¯ ACETYL-L-CARNITINE: This amino acid is thought to cross the blood-brain barrier

and enter the brain, and the acetyl group helps form acetylcholine, an important
the active form of vitamin D,
may stimulate the immune
neurotransmitter. Studies have consistently shown that acetyl-L-carnitine helps treat system to rid the brain of
mild cognitive impairment, and may even be beneficial for people with early-onset beta amyloid, an abnormal
Alzheimer’s. The amino acid has also been shown to improve blood flow, protect protein that is believed to be
against toxins, and helps transport fatty acids between cells, including brain cells. a major cause of Alzheimer’s
disease. Vitamin D activates
receptors on neurons in
¯ PHOSPHATIDYLSERINE (PS), a nutrient concentrated in the brain, is clinically shown to
improve mental focus and memory for words, faces, names, and numbers. Research
regions important in the
regulation of behavior,
also shows it improves cognitive function in people over 50. PS is a natural building and it protects the brain by
block for cell membranes. In the brain, cell membranes transport nutrients into the acting in an antioxidant and
nerve cells and form synapses. anti-inflammatory capacity.
The current recommended
smart supplements dose for vitamin D is 400 IU
daily, but most experts agree
that this is well below the
physiological needs of most
individuals and instead
suggest 2,000 IU of vitamin D
daily. We think it is very
important to test your
American Health Garden of Life Bricker Labs Mushroom Wisdom Keyview Labs Procera individual needs, especially if
More Than a Oceans 3 Better Brain Memory Matters Amyloban 3399 contains AVH is a blend of three
Multiple with Brain features high-potency contains Neumentix concentrated active nutrients designed to you are overweight or obese
Essentials is a EPA and DHA omega-3s (derived from spearmint), compounds from improve memory, focus,
comprehensive along with vitamins a phenolic complex lion’s mane mushroom, and brain health: acetyl- because your body may not
whole-food multi- including vitamin D and that has shown promise including amyloban, an L-carnitine, vinpocetine
vitamin/mineral fortified memory-enhancers such at improving working extract shown to support (a plant extract), and absorb vitamin D as efficiently
with brain-supportive as phosphatidylserine. memory and cognitive healthy brain function. huperzine (helps boost
herbs and nutrients. performance. acetylcholine). as it should.

Daniel G. Amen, MD, and Tana Amen, BSN, RN, are the authors of The Brain Warrior’s Way, from which this article is excerpted, and the New York Times bestseller Change Your Brain, Change Your Life.

64 SPRING 2017 | AMAZING WELLNESS

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go aromatherapy | healing essential oils

DETOXIFY WITH
AROMATHERAPY
Six essential oils to purify and revitalize your body By Cheryl Cromer

S pring inspires many of us

to hit the “refresh” button,
whether it’s by losing weight,
getting more sleep, or faithfully
practicing yoga. Discover how
essential oils can help you
realize these health goals—and
also enrich your life in ways
you may not have imagined.
Incorporating aromatherapy
into your detox plans lets
you tap into the therapeutic
cleansing properties of essen-
tial oils, banish the blues with
uplifting scents, and awaken
from the winter doldrums. The
following essential oils and
blends can not only lead to
better health, but also offer the 
pleasure of scent.
Peppermint tea is valued
as a digestive, so switch
your afternoon coffee for a
minty cup to continue the
detoxifying benefits of your
morning blend.
JUNIPER BERRY (Juniperus
communis) is an antibacterial

The Right Combinations DETOXIFYING

For each of the following blends, add essential ESSENTIAL OILS
 Take a deep breath of
oils to a 2-ounce glass bottle with 2 ounces of
essential oil of PEPPERMINT
grapeseed or other base oil; swirl to blend. (Mentha piperita), and let
Massage these blends in a circular motion on its menthol aroma open
your stomach, or add a capful to warm bath airways and revive a sleepy
water for an aromatic soak. (Prefer a post-shower head. As a natural antioxi-
or bath body mist? Use distilled water with a dant, peppermint will help
detoxify your liver and
capful of vegetable glycerin in a spray bottle.)
strengthen the GI system.
powerhouse. With its
crisp, clarifying scent,
juniper is often mixed with
eucalyptus to scent spa
saunas and steam rooms,
and to help purify the air and
cleanse the lungs. Juniper
also contains constituents
that act as diuretics,
helping flush excess water
from the kidneys and
toxins from the skin.

A.M. DETOX

they may inter-

act with some
medicines. Do

68 SPRING 2017 | AMAZING WELLNESS

 The bright tartness of in weight loss. (Remember FENNEL (Foeniculum vulgare), as the herb can boost the
lemon enlivens many the Grapefruit Diet?) an essential oil that, like metabolism and suppress
beverages, and it’s this  SAGE (Salvia officinalis) is sage, fights fat and cellulite. the appetite. It is an
astringent property that an ancient herb sacred to You may recognize fennel antispasmodic, and acts
makes essential oil of LEMON many Native Americans, as an ingredient in teas on the digestive tract to
(Citrus limon) the perfect who for centuries have formulated for weight loss, quell nausea; as a diuretic,
choice for wringing out used it to cleanse, or fennel helps reduce water
excess water weight. Lemon’s smudge, their homes retention. In short, it’s
detoxifying elements also from negative energy. The great for your gut!
reduce inflammation in essential oil is often used
the body and support the in natural medicine to Sage is a lovely addition
immune system. Squeeze dissolve fat cells and battle to aromatherapy blends
a few drops of fresh juice hard-to-fight cellulite. This for women, as it mimics the
into each glass of water to essential oil is very strong estrogen that naturally
boost daily hydration. — just the smallest of doses balances emotions. That
 Like lemon, GRAPEFRUIT is effective, and the herbal alone makes it a great
(Citrus paradisi) is a tangy scent will offer a grounding bad mood buster.
citrus that helps expel element to an evening
unwanted toxins and combats detox blend.
microbes in the body that  A licorice-like aroma
can cause bloating, aiding signals the presence of
Cheryl Cromer is an Atlanta-based writer specializing in aromatherapy and the spa lifestyle. She has more than 17 years’ experience as an artisan aromatherapist. Cheryl
graduated with a masters in journalism from the University of North Carolina at Chapel Hill and studied aromatherapy at the American College of Healthcare Sciences in
Portland, Ore.
beauty inside & out | discover your inner glow

HENNA 101
Easy, mess-free natural coloring tips By Lisa Turner

A s far as hair colors go, there’s nothing more natural than

henna. Also known as mehendi, this powder derived from
the leaves of the Lawsonia inermis plant has been used since ancient
times to enrich hair color and add luster and shine. Because it’s
made only from plant leaves, it’s the most natural hair color you
can get. And unlike ammonia and peroxide-based treatments,
henna leaves your hair healthier than before you colored.
So why isn’t everyone using it? Basically, because henna can
be messy. Really, really messy. But if you follow a few simple
rules, you can pull it off—and we’re sure you’ll agree it was
worth the hassle. Here’s a step-by-step guide to the easiest
henna treatment ever:

 KNOW YOUR COLORS. The replacing hot water with

henna plant will yield only
an auburn hue, but henna
companies offer a range of
colors by adding indigo, cas-
sia, amla, and other natural
plant extracts to the pow-
dered henna leaf. These will
only darken hair; you won’t 
turn your brown tresses to
platinum with henna, but
you can add richness and
depth to dull blonde, mousy
brown, or flat black hues.
 READ INGREDIENTS CAREFULLY.
You’ll find pre-mixed henna
liquids and pastes that
promise to make the job
easier, but these may include
chemical additives that are
as bad as the ammonia- or
peroxide-based formula- 
tions. The powdered versions
are more trouble, but you’ll
avoid all the toxins.
 CUSTOMIZE YOUR COLOR. Add
subtle highlights with com-
mon kitchen ingredients:
apple cider vinegar or lem-
on juice increase brightness
and deepen reddish colors;
hot brewed coffee or black
tea adds dark tones and can
mute the boldness of red
henna; carrot juice adds
copper tones, or use beet
juice for pink undertones.
TAKE TIME TO PREP. Henna will
stain absolutely everything
it comes in contact with, 
so prep well. Cover floors
in your coloring area with
plastic—an old shower
curtain is great for this—
and don old clothes, plus
plastic gloves. Other tools:
a glass (not metal) bowl for
mixing henna, plastic stir
spoon, and a handful of old
towels to wipe up spills.
GO STEP-BY-STEP. Precisely
follow directions on the box.
Generally, you’ll mix henna
powder with hot water or 
whatever hot liquid you’re
using, and let it stand for an
hour or so. This should yield
a very thick paste. When it’s
ready, smear the henna over
(clean, just-washed) hair,
covering it thoroughly.
PROTECT YOUR FACE. If your
hair hangs on your forehead,
you’ll have blotchy stains
that are hard to remove. After
you’ve applied the henna, 
pile your hair on top of your
head, secure with clips, and
cover completely with a
plastic shower cap or plastic
bag. You can also lightly coat
hairline and ears with cream.
Then relax with a book for
an hour or two; the longer it
sets, the richer the color.
RINSE AND CURE. Thoroughly
rinse henna out of your
hair with warm water, but
don’t shampoo. Towel dry
with an old towel, and don’t
wash hair again for at least
48 hours. Be prepared for
hair to bleed after the first
shampoo or two; when
hair’s still wet, don’t don
your favorite shirt.
LATHER, RINSE, REPEAT. Because
it’s a natural dye, henna
colors will “cure” over a few
weeks; you might even like
the color better, as it softens,
deepens, and becomes more
incorporated with your natural
hue. Look for shampoos and
conditioners that can extend,
protect, and brighten your
color. Generally, henna results
last for 4 to 6 weeks. If you’re
covering significant gray,
you’ll probably need to apply
it more often. Once you get
the knack, and see how shiny
and luxurious henna-treated
hair looks, you’ll embrace the
process (and even the mess).

70 SPRING 2017 | AMAZING WELLNESS

 !""#
BUYS
Feed Your Hair
Seven supplements for strong, silky hair
Surya
 BIOTIN, also known as  KERATIN, a fibrous helps strengthen weak, Henna Powder
vitamin B7 or vitamin H, is protein found naturally dry and brittle hair.
essential for hair strength, in hair, skin, and nails,  OMEGA-3 FATTY ACIDS
texture and growth. Low enhances elasticity and prevent dry, flaky scalp,
levels have been linked flexibility in hair and and nourish hair follicles, ShiKai
with hair loss. prevents breakage. encouraging thicker,
Henna Gold
Highlighting
Conditioner
 HYALURONIC ACID,  COLLAGEN, the primary shinier hair.
naturally occurring in structural protein in skin  GLA (GAMMA-LINOLENIC
eye and joint fluids in the and connective tissue, is ACID), in the form of black
body, nourishes dry scalp said to prevent hair thin- currant oil or evening
and hair, prevents hair ning and increase shine primrose oil, helps
thinning, and can increase and strength of hair. stimulate hair growth and Nature’s Gate
the diameter of individual  HORSETAIL has a high con- softens hair. Rainwater
Henna
hair strands. centration of silica, which Shampoo

Lisa Turner has been researching and writing about beauty and nutrition for almost 20 years. She is also a certified yoga instructor and Shiatsu practitioner, and has been practicing yoga and meditation for more than
20 years. Visit her online at inspiredeating.com.

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these large peptides, reducing the potential for discomfort. The effectiveness of
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This product is not intended to diagnose, treat, cure, or prevent any disease.
fit & healthy | exercise and diet for active lifestyles
POWER
PLANTS
Yes, it’s possible
to build muscle
and strength
with plant-based
protein By Vera Tweed
P lant-based protein is a
great way to fuel fitness
programs, but there’s a lingering
myth that it may not be as
effective as the animal-based
version. “People don’t think
you can be toned and have
muscle on your body with
plant protein,” says Tim
McComsey, RD, fitness trainer,
founder of TRYM Fit in Dallas,
and plant-food fan. Take one
look at him, and you know that
notion is a myth.
In fact, research that directly
compared animal and plant
protein powders found they
equally effective in conjunction
with strength training. The
study, done at the University
of Tampa and published in
Nutrition Journal, compared
whey and rice protein (Oryza-
tein) powders and found “No
detectable differences.” During
an 8-week strength training
program, both produced equal
gains in muscle and perfor-
mance, loss of body fat, and
reduced muscle soreness when
consumed after a workout.
Those in the study consumed
48 grams of either whey or rice
protein daily.
72 SPRING 2017 | AMAZING WELLNESS
How to Choose a Plant Protein Powder
“Look at the first three ingredients,” says McComsey.  About 100 calories
“You want real food sources.” As an example, protein  15–20 grams of protein
sources might be pea, hemp, brown rice, quinoa, chia,  No more than 5 grams
other seeds, amaranth, or other grains. Avoid artificial of sugar
flavoring and fillers. Per serving, look for:
PLANT PROTEIN overall well-being in as little GETTING
BENEFITS as a few days. In contrast, meat FITNESS RESULTS
For fitness and overall health, (especially red and processed For the best results from work-
there’s more to plant protein meats), alcohol, and coffee have outs, McComsey recommends:
than just matching whey or an acidifying effect.
other animal foods. “Plant If animal protein is a staple  Get about 1 gram of protein
protein keeps blood more in each of your meals, aim to per pound of body weight.
alkaline,” says McComsey, replace it with plant protein at  To significantly improve
which manifests as better sleep one or two of those, suggests fitness level and body com-
and more energy. “It keeps you McComsey, who still eats some position, do weight training
more youthful,” he says. “And animal-based foods, such as eggs, and cardio four or five times
the more energy you have, the chicken, and turkey. Here are per week, and three times
further you’ll walk and the some examples of how he switched weekly for maintenance.
more you can do in a workout.” to a more plant-based diet:  Go high-low intensity for the
most effective cardio workouts.
THE OTHER BIG MYTH BREAKFAST: Tofu instead of eggs,
Although “plant-based” is and oatmeal Examples of high-low
sometimes used to describe a LUNCH: Tofu or tempeh instead intensity could be sprinting at
diet devoid of animal foods, this of poultry, with brown rice. your top speed on the straight
isn’t what it means. A base is a DINNER: Eats some animal portion of a track and walking
foundation, and swapping plant protein, such as eggs, poultry, slowly around the curves, for a
food in place of some animal or fish, with vegetables. total of 15 to 20 minutes. Or on
sources has an alkalizing effect, SNACKS: Shake made with plant a street, sprint from one lamp-
which can improve energy and protein powder instead of whey. post to the next, and walk past
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fit & healthy

the next two lampposts. On a see results, you’ll feel better

treadmill or elliptical machine, and be more motivated.” PLANT-BASED SMOOTHIE: CLEAN AND SIMPLE
vary speed and/or resistance, Ultimately, regular exercise McComsey’s favorite smoothie combines real food, plant protein
with 30 seconds at your highest and a nutritious way of eating powder, and healthy fat for sustained energy in a physically
intensity and one or two minutes should become lifelong habits, demanding lifestyle.
at low intensity. but to be realistic, aim to stick
2 scoops vanilla plant protein powder (30–40 grams of protein)
Most important, be consistent. with a program for three ⅓ of an avocado
“Most people don’t like to work months—long enough for
out,” says McComsey, “but if new habits to develop—and 8 oz. unsweetened almond milk
you push yourself enough to then set a new goal. Start by 8 oz. water and ice
including workouts in your
Blend and enjoy!
planned schedule.

! "#
YS Most people tend to exercise A strong, lean body is a
too little rather than too much, product of both diet and
but it’s also possible to overdo it, exercise: 80 percent nutrition
n Warrior so listen to your body. Exhaustion and 20 percent movement.
Warrior
Blend in and shrinking muscle mass, The better your diet, the more
Vanilla Para
Vega Sport Bar & Esse ORAC- despite regular workouts, may pronounced the benefits of
in Chocolate Mint Ene
Energy
be signs of overtraining. your fitness training.

Vera Tweed has been writing about nutrition, fitness, and healthy living since 1997. She specializes in covering research and expert knowledge that empowers people to lead better lives. She is the author of numerous
books, including Hormone Harmony and User’s Guide to Carnitine and Acetyl-L-Carnitine.
Discover healthy alternatives to all your favorite ingredients.
healthy pet | natural care for dogs & cats
NOTHING TO SNEEZE AT
Ease springtime allergies in your dog or cat By Julia Szabo
T he arrival of spring brings
warmer weather, greener
grass, and longer days to get
outside and enjoy them. But
with the rites of spring comes a
dreaded wrong: hay fever, trig-
gered by the pollen that blan-
kets the great outdoors at this
time of year. No matter where
you live—an urban metropolis
or the rural countryside—pol-
len can make life miserable.
Symptoms of seasonal aller-
gies in humans include runny
nose, itchy skin and throat,
and itchy runny eyes. But did
you know that dogs and cats
are also susceptible, though
their symptoms are different?
SPOT THE SIGNS
Animals can’t tell us they’re
suffering, so we must learn
to recognize their hay fever
76 SPRING 2017 | AMAZING WELLNESS
symptoms—excessive head-
shaking; scratching and biting
at their own maddeningly itchy
skin; and irritated, inflamed
skin, ears, and paws—and
seek the help of a compas-
sionate veterinarian before
these symptoms develop into
life-threatening infection. In
people, hay fever manifests
in respiratory symptoms, but
pets experience pollen allergy
through disease of the body’s
largest organ: the skin. “Skin
problems caused by allergies
are a serious medical issue that
can drastically diminish a pet’s
quality of life,” says Heather
Peikes, VMD, Dip. ACVD, a
board-certified veterinary der-
matologist based in New Jersey.
Veterinary dermatolo-
gists typically treat secondary
skin and ear infections with
antihistamines, and sometimes
omega-3 supplements are
recommended. Customized
vaccines may be given based on
the results of skin testing. The
vaccine may be administered as
an injection every one to three
weeks, or as a sublingual pump
(drops given by mouth). If the
animal does not respond to vac-
cine therapy, there are medica-
tions that can provide relief. To
locate a veterinary dermatolo-
gist near you, visit ACVD.org.
RX ALTERNATIVES
Pet parents can take simple
steps to prevent allergies from
progressing to the point where
they require prescription meds
and a customized vaccine. The
first and easiest anti-allergy
strategy is a diligent daily wipe-
down. Apply a clean, damp
Giving your pet local
honey in small doses is
helpful for pets with
pollen allergies.
towel to dogs and cats after they
spend time outdoors to remove
pollen; do this every time they
come inside. (Yes, it’s a chore; to
make it easier, prepare stacks of
towels and a jug of water right
by the entrance door to your
home, so there’s no tracking of
allergens throughout the house.)
Focus especially on pets’ paws
and paw-pads, taking care to
wipe between the toes, where
pollens accumulate and cause
enormous irritation. “Cats don’t
love baths, but they do enjoy
a thorough, full-body wipe-
down,” says holistic veterinar-
ian Michele Yasson, DVM, who
practices in New Paltz, N.Y. “It’s
how the mother cat grooms her
kittens, and it’s a great opportu-
nity to bond with your cat.”
As for dogs, if your dog loves
to go swimming, now is the
time to indulge—and al-
ways follow up with a
thorough toweling-
off to remove
pollen residue,
making sure to
gently wipe inside
ears to prevent ear
infection.
POUNCE ON POLLEN
 Remove shoes and outerwear
when you enter your home
so pollens aren’t tracked
into the indoor environment
you share with your pet.
Grass cutting exacerbates
pollen allergies, so when it’s
time to mow the lawn, be
sure all windows and doors
are closed, and if possible,
ask your neighbors to tell
you their landscaping
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healthy pet

schedule so you can be

prepared to batten the hatches
before you hear the rev of
the lawn mower engine.
 Launder pets’ bedding at
least once a week. To simplify
this chore, cover dog or cat
beds with a sheet, so
it’s easy to toss the
used sheet into the
wash while you Bathe dogs once or
re-cover the pet twice weekly with a
bed with a clean gentle emollient sham-
sheet. poo. Try a soap-free
 Bathe dogs once shampoo that con-
or twice weekly with tains neem oil.
a gentle emollient or drops for ALLERGY-FIGHTING day; they love it.
shampoo. To minimize irritated eyes (these FOODS Finally, an anti-inflammatory
dryness, which further often contain eyebright). It’s Local honey is a popular natural diet is the way to go. That
irritates inflamed skin, use fine to share herbal eyewash remedy for allergies in people, means home-prepared food
an unscented, soap-free pet products with pets: “People, and Yasson suggests treating whenever possible, including
shampoo, advises Peikes. dogs, and cats are all mam- pets to a daily spoonful of the raw meat and raw bones as well
Or try a soap-free shampoo mals, and we all have mam- sweet stuff too. “It contains local as bone broth; if you can’t be
that contains neem oil, which malian eyes,” says Yasson. pollen, so ingesting it in small your pets’ personal chef, select a
is wonderfully moisturizing. “So what works to relieve doses is very helpful for pets grain-free brand of commercial
(It’s easy to make your own eye discomfort for people coping with pollen allergies,” she food. There’s no better way to
neem-enriched shampoo also works great for pets.” says. The recommended daily tell adored dogs and cats “I love
by adding a few drops of The homeopathic remedy dosage is one-eighth teaspoon you” than with a delicious bowl
straight neem oil eyebright (Euphrasia officina- for small critters; one quarter of allergy-fighting grub.
to your favorite unscented lis) offers relief for pollen- teaspoon for midsize pets; and
pet shampoo). irritated eyes. For small dogs half a teaspoon for big dogs.
 At bath time, remember that
pets’ ears become irritated
and cats, dissolve a single
pellet in some water, then
However, if your pet has diabe-
tes, check with your vet before !""#
and itchy as a result of the squirt into the mouth; for giving honey, as it does contain BUYS
allergic response. Yasson larger pets, use two pellets. large amounts of sugar.
prescribes this remedy: “Soak For best absorption, Yasson Allergies are an immune
a cotton ball in witch hazel, administers homeopathic system response, so foods and Ark Naturals
and squeeze the liquid into remedies between meals. supplements that fortify the Neem “Protect”
Shampoo
the dog’s or cat’s ear; mas- The herb mullein also immune system are key. Both
sage the ear gently from the relieves the eye irritation of Peikes and Yasson recommend
outside, then let the animal hay fever; simply add it to a daily dose of omega-3 fish oil
shake the excess out.” Talk to your pet’s food, in tincture for pets for both immunity and
Ascenta
your veterinarian about the form, twice daily. The dosage skin health. Dogs and cats— Health
Feline and
best ear cleanser to use if your scale works like this: for crit- even finicky ones—love the Canine
Omega3
pet’s ears are infected. ters under 25 pounds, Yasson flavor, so giving this remedy
 If Spot or Fluffy presents advises giving one-quarter is as easy as distributing tasty
with red, puffy eyes, and/or the dose for an adult human; treats (follow dosage directions
excessive ocular discharge, for pets 25–50 pounds, half on the package). Probiotics also
gently wipe eyes using a the human dose; and for strengthen immunity (follow
cotton ball soaked in saline larger animals, the full hu- the dosage scale for mullein), as Vet’s+Best
Seasonal
solution, or an over-the- man dose. A typical human does virgin coconut oil, a super- Allergy Support

counter herbal eyewash dose is about four drops. food that I give my dogs every
Julia Szabo is a journalist and healthy living advocate whose articles have appeared in Amazing Wellness, The New York Post, Cesar’s Way, Dogster.com, and Catster.com. She is the author of seven books, most recently
Medicine Dog.

78 SPRING 2017 | AMAZING WELLNESS

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make it! | creative ways to cook with superfoods and supplements

Cooking with
Coconut Oil
These easy-to-make, no-bake cookies are far more
nutritious than any sweet treat has a right to be!
Recipe by Jeannette Bessinger, CHHC

COCOA-NUT PEANUT
BUTTER NO-BAKE
COOKIES
Makes 20 cookies

$%&'( *#+,
!"#
½ cup coconut oil, well-softened
⅔ cup natural unsalted peanut
butter, smooth or crunchy
½ cup raw honey, or more to
taste
6 Tbs. dark cocoa powder
1 tsp. vanilla extract
¾ tsp. sea salt
1½ cup coconut flakes
1½ cup whole rolled oats Plnt by The
Vitamin Shoppe
Extra Virgin
1. Combine coconut oil, peanut Coconut Oil

butter, honey, cocoa powder,

vanilla, and sea salt in bowl

PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: LIESL MAGGIORE; PROP STYLING: ROBIN TURK
of mixer, and beat until well-
combined and smooth. Add
coconut and oats, and beat until
well-incorporated and mixture
forms a loose “dough.”
2. Using a tablespoon, drop
generous dollops (about 1.5-inch
rounds) of dough into a glass
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plastic container. Cover container
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Per cookie: 200 cal; 15g fat (10g sat
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2g fiber; 4g pro; 0mg chol zero-carb soluble fiber that can be used as a mild sweetener.

80 SPRING 2017 | AMAZING WELLNESS

healing kitchen | recipes for your health

Seasonal
Salads
It’s the time of year when
comfort foods start to
take a back seat to
lighter, fresher, and,
well, prettier dishes.
These salads are all
that and a bag of
flavors

M ove over, iceburg lettuce.

Step aside, boring greens.
These recipes, bursting with
seasonal produce, take the concept
of “salad” to a whole new level.

BIG LEAF FRUIT SALAD

makes 4 salads
This super salad starts with three
different colorful lettuces. Classic
springtime combinations including
strawberries and lemon are featured
here, but you don’t have to limit
yourself to these flavors—fruits like
blackberries, oranges, raspberries,
or mangoes work just as well.
For the vinaigrette:
¼ cup fresh lemon juice
2 Tbs. honey
1 Tbs. shallots, minced
1 tsp. minced fresh thyme
For the salad:
2 heads butter
lettuce leaves
2 heads Belgian
endive leaves
½ head radicchio leaves
4 oz. prosciutto, thinly sliced
2 cups strawberries, halved
1. Combine all ingredients except
the oils for the vinaigrette. Whisk in
both oils and set aside.
2. Sauté almonds in butter over
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING:

½ tsp. kosher salt medium heat until golden. Off heat,

¼ tsp. red pepper flakes add sugar and salt.
2 Tbs. vegetable oil Salt lettuce leaves to taste, then
JEANNE KELLY; PROP STYLING: ROBIN TURK

2 Tbs. olive oil toss with the vinaigrette.

For the sugared almonds:
2 Tbs. unsalted butter:
¾ cup slivered almonds
2 Tbs. sugar
pinch of salt
82 SPRING 2017 | AMAZING WELLNESS
Garnish with prosciutto, strawberries,
and almonds.
PER SERVING: 450 cal; 14g pro; 33g
total fat (7g sat fat); 30mg chol;
1080mg sodium; 29g carb; 6g fiber;
21g sugar.
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healing kitchen

FRESH ASPARAGUS
SALAD WITH FENNEL
& GRAPEFRUIT
Makes 4 cups (8 servings)
Crisp-tender asparagus, fennel,
and tart grapefruit star in this
refreshing and filling seasonal
salad. Fennel and grapefruit have
an affinity for each other, and take
asparagus to new heights.

For the vinaigrette:

2 Tbs. canola oil
1 Tbs. white wine vinegar
1 Tbs. fresh grapefruit juice
1 Tbs. honey
1 Tbs. minced shallots
1 tsp. Dijon mustard
¼ tsp. kosher salt

For the salad:

1 ½ cups chopped fresh asparagus
½ fennel bulb, sliced paper-thin
(4–5 oz.)
2 grapefruits, peeled and cut into
segments

1. Bring a large pot of salted water

to a boil.
2. For the vinaigrette, whisk
together oil, vinegar,
grapefruit juice, honey,
shallots, Dijon, and salt
in a bowl.

PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: JEANNE KELLY; PROP STYLING: ROBIN TURK
3. For the salad,
cook asparagus in
boiling water, 2
minutes; transfer
to a bowl of ice
water with a
slotted spoon,
then drain.
4. Combine
asparagus, fennel,
and grapefruit
segments in a bowl.
Add vinaigrette, toss to
coat.

PER SERVING: 70 cal; 1g pro;

3g total fat (0g sat fat); 0mg chol;
85mg sodium; 10g carb; 2g fiber;
7g sugar.

84 SPRING 2017 | AMAZING WELLNESS

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healing kitchen
SPRING ROLL SALAD
Makes about 7 cups (2 servings)
Spring rolls are a traditional food
served during Chinese New Year
celebrations in, you guessed it,
spring. This fresh, meal-worthy
salad has all the flavor and crunch
of this seasonal favorite minus the
wrap and fryer.
86 SPRING 2017 | AMAZING WELLNESS
For the shrimp:
¾ lb. large shrimp, peeled,
deveined
1 tsp. red curry paste
1 tsp. sugar
1 tsp. vegetable oil
Pinch salt
For the vinaigrette:
3 Tbs. fresh lime juice
2 Tbs. sugar
1 Tbs. fresh ginger, minced
2 tsp. fish sauce
2 tsp. chili garlic sauce
2 tbs. vegetable oil
For the salad:
2 oz. dry rice noodles
3 cups iceberg lettuce, shredded
½ cup carrot, julienned
½ cup cucumber, seeded, sliced
into half-moons
½ cup fresh bean sprouts
½ cup red bell pepper, diced
¼ cup fresh cilantro leaves
¼ cup torn fresh mint leaves
chopped peanuts for garnish
1. Marinate shrimp with curry
paste, sugar, oil, and salt for at
least 15 minutes. Meanwhile,
prepare the vinaigrette and salad
components.
2. Combine lime juice, sugar, ginger,
fish sauce, and chili garlic sauce for
the vinaigrette in a bowl. Gradually
whisk in the oil and set aside.
3. Soak noodles in boiling water
until soft, 3–4 minutes. Drain and
rise in cold water, pulling apart any
clumped noodles with your fingers.
4. Prepare vegetables and herbs for
the salad, keeping each separate.
5. Sauté marinated shrimp in oil in
a grill pan or skillet over medium-
high heat. Cook on both sides until
firm, about 5 minutes total.
6. Assemble salads, dividing
components between two plates.
Top with shrimp and peanuts, then
toss with vinaigrette to taste.
PER SERVING: 480 cal; 27g pro;
18g total fat (1g sat fat); 55g carb;
1530mg sodium; 4g fiber; 21g
sugar.
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: JEANNE KELLY; PROP STYLING: ROBIN TURK
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