AmazingWellness JanFeb2019

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contents | winter 2019
departments
13 AMAZING NEWS 30 HERBAL HEALING
The lastest research on Natural Ways to Lower
34
beets, sunlight, muscle mass, Blood Pressure
and more. Experts recommend treating
high blood pressure with lifestyle
18 WHAT I TAKE changes and medications, but
See how today’s
most buzzed-about
Jaclyn Smith natural remedies may be just
diets stack up. The TV icon, designer, and as effective.
doting grandma stays strong—
and cancer-free— with exercise 56 BEAUTY INSIDE & OUT
and nutrition. Fight Winter Beauty Woes
If you and your skin have had
20 INSIDE SCOOP enough of winter, try these 9
Solutions For a Leaky Gut ways to banish cold-weather
A range of gut troubles can make woes.
features
us feel miserable. Here’s how to
treat leaky gut for greater energy 50 GO AROMATHERAPY
and faster healing. Aromatherapy For a
Healthy Heart
24 REMEDY 411 Many are mindful of how
Preventing Your Child’s diet and exercise affect hearth
Cold & Flu health, but aromatherapy offers
Teach your child these healthy complementary support with
habits to help prevent illness essential oils.
34 THE DIET SHOWDOWN

There’s no perfect diet for everyone. So before you pick a
and infections.
26 NEED TO KNOW
52 FIT & HEALTHY
plan, be sure to do your research on what it can and can’t 5 Ways to Shake Things Up
do for your health. Tips for a Heart-Healthy Diet Ring in the new year with a new
Whether you have years of outlook at the gym.
40
unhealthy eating under your
11 DETOX SUPPLEMENTS FOR THE NEW YEAR belt, or simply want to fine-tune 54 MAKE IT
Eating a nutrient-dense, whole-foods diet will naturally
detoxify you, but sometimes your body needs some extra
your diet, here are 10 heart- No-Bake Cacao Bars
healthy diet tips. With these Goji
help. These supplements will help you detoxify naturally.
Berry, Pistachio
28 HEALTH Q&A & Coconut
42 3 HEALTH-MINDED PATHS TO HAPPINESS

Olympic gold medalist Apolo Ohno, Emmy-winning comic
Paula Poundstone, and upbeat life coach Yvonne Ryba offer
Exploding the Diet Myths
Sorting out the marketing hype
from the science in the diet wars.
Chocolate Bars,
you’ll satisfy your
sweet tooth while
thoughtful routes to well-being. loading up on all
the right nutrients!
56 CHECK IT OUT!
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4 WINTER 2019 | AMAZING WELLNESS
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Boulder, CO 80301; 303-253-6300; fax 303-443-9757. ©2019 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
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editor’s note
C’MON, GET HAPPY!

In our
next issue ...
The path to bliss

may take creative A s 2019 starts, many of us are optimistically setting new year’s
resolutions. In fact, many of us resolve to eat healthier in the
new year, but with so much information (much of it conflicting)
experimenting, but
about diets and nutrition, where do you start?
happiness is There are many diets out there: gluten-free, Paleo, Weight
attainable Watchers, Whole 30, ketogenic, and Mediterranean are just a
handful of healthy diet options. Which is the most effective one? 10 MOST HEALING FOODS
The fact is, there is no single diet plan that works for everyone. Seeing your food as medicine
helps you make better
The best diet is the one you’ll stick with. It’s the one that fits your decisions about what to eat.
lifestyle and is easy for you to follow. So how do you sort through Our experts share a list of
the marketing claims to find a plan that works for you? 10 foods that help bolster
In “The Diet Showdown,” on page 34, writer and dietician your health. Plus, you’ll find
Matthew Kadey, MS, RD, sorts through the most popular diets. He simple tips for how to enjoy
each one, as well as how
explains what they are, and how they work, and he highlights the much you should eat.
pros and cons of each plan so you can tell which one suits your
goals and your life. Jonny Bowden, PhD, CNS, author of “From
Vegan to Keto: Myths about Nutrition” on page 28, also gets to the
bottom of the diet wars. In the article he explodes some common
myths about some eating plans, helping you separate the junk
from the science.
Finding happiness and joy is another worthy resolution to make
in the new year. In “3 Health-Minded Paths to Happiness,” on
page 42, writer Chris Mann talks to Olympic gold medalist Apolo
30 DAYS TO A
Ohno, comic Paula Poundstone, and life coach Yvonne Ryba to find HEALTHIER YOU
out how they navigated their journeys to happiness. Mann discov- Improve your health one
ered that the path to bliss may take some creative experimenting, day at time. Our 30-day
but happiness is attainable—and sustainable. checklist is packed with
I hope this issue helps you start the new year on a healthy—and research-backed tips—such
as stress reduction, nutrition,
happy—note. Wishing you the best in 2019. supplementation, exercise,
and mindfulness—to
improve your physical and
mental well-being.
Maureen Farrar
EDITOR
mfarrar@aimmedia.com
NATURAL WAYS TO
COMBAT FATIGUE
We all experience low
energy at some point.
We offer science-backed
tips for overcoming those
energy zappers and getting
your energy back.
AW_WTR19_D_EditNote_Final.indd 8 11/15/18 3:13 PM

AW_WTR19_D_EditNote_Final.indd 9 11/15/18 3:13 PM
5 Types of Food
Source Collagen TYPE I, II, III,Vand X
SKIN JOINTS
WHY IS COLLAGEN IMPORTANT?

Collagen is one of the reasons our bodies
don’t fall apart. Collagen literally functions
to hold you together.
But what is collagen? Collagen is a protein
made up of building blocks called amino
acids and is so important that it makes
up approximately 30 percent of all the
proteins in the body.
The truth is that collagen is literally
everywhere in the body, and when
there’s enough collagen in the body, DR. JOSH AXE, Founder
then we can “keep ourselves together”
and humming along.
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WHY MULTI COLLAGEN
PROTEIN POWDER?
If you’re looking to boost your collagen intake, Multi
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Multi Collagen Protein includes hydrolyzed bovine

collagen peptides, chicken bone broth collagen
concentrate, hydrolyzed fish collagen peptides and
eggshell membrane collagen, featuring collagen Type I,
II, III, V and X.
Odorless, tasteless and easy-to-mix Multi Collagen

Protein can be added to a wide variety of healthy foods
and beverages.
PROMOTE HEALTHY SKIN† | SUPPORT HEALTHY DIGESTIVE FUNCTION† | SUPPORT HEALTHY JOINTS†
HOW TO USE
FOR BEST RESULTS, USE 1 (OR UP TO 3) SERVINGS DAILY.
Include 2 Tablespoons in your morning smoothie.

Add to baking dishes, muffins, bars or pancakes to increase
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Replace unhealthy protein powder with this.
Create a chia coconut collagen pudding.
Take several Tablespoons of collagen pre- and post-workout.
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AMAZING NEWS By Maureen Farrar
HOT
INGREDIENT beets
spotlight These ruby gems are enjoying a much-deserved place as the centerpiece
of a healthy diet. They're also packed with powerful health benefits
Beetroots, commonly known as beets, are packed with essential contribute to conditions like heart disease, cancer, and even
vitamins, minerals, and antioxidants that may help lower blood obesity. Since our diets are high in sugar and processed foods,
pressure, fight cancer and inflammation, boost stamina, and foods like beets can keep inflammation in check. Studies show
support brain and bone health. Even better, they’re delicious and that beetroot supplementation can reduce oxidative stress and
easy to add to your diet. Check out the amazing benefits of this inflammation in rats. Human studies also confirmed that both
ruby red veggie. cooked beets and beetroot juice were able to lower levels of
inflammatory markers in people with high blood pressure.
HIGH IN ANTIOXIDANTS: Beets are naturally high in phytonutrients, IMPROVE ATHLETIC PERFORMANCE: Beets are high in nitrates, and
antioxidants, vitamins, and trace minerals. Antioxidants help studies show that this naturally occurring chemical in foods is
neutralize free radicals, preventing damage to your cells. converted to nitric oxide when consumed, improving athletic
This protects against illnesses such as cancer, autoimmune performance. Research shows that nitric oxide increases
disorders, aging, and cardiovascular and neurodegenerative blood flow, improves lung function, and strengthens muscle
diseases. Beets are also high in betalains, a family of natural contractions. This contributes to improved cardiorespiratory
pigments that give beets their color and are thought to be endurance and performance. Studies have shown that athletes
responsible for protecting against certain cancers and diseases. were able to maintain exercise intensity 60–80 percent longer
FIGHT INFLAMMATION: Inflammation is a normal response by the after supplementing with beet juice.
immune system that helps protect the body against infection. INCREASE WEIGHT LOSS: Beets are loaded with fiber, which
However, research has proven that chronic inflammation may keeps you feeling fuller throughout the day. Each cup of beets
contains 3.8 grams of fiber, which
is 15 percent of your recommended
eat the beet daily intake. One study showed
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weight loss.
AMAZING WELLNESS | WINTER 2019 13

1:48 PM
AMAZING NEWS
HUG it OUT
A new study published in a recent issue of the journal
PLOS One finds that hugs shield us from the harmful effects
BAD for the BONE of a bad mood that comes from conflicts with others.
The average American Researchers from Carnegie Mellon University say
consumes more than 100 people who consider themselves huggers have better
pounds of sugar a year. And overall health and stronger relationships. They analyzed
that’s not just bad for our data of 404 men and women between the ages of
weight— it may also be bad 21 and 55. Participants, who were all in good
for our bones. “Sugar causes health, were interviewed every night for two
inflammation in the joints, weeks about their interactions with others
making arthritis and other each day. The researchers found that people
conditions worse,” according who received a hug on the same day they
to Victor Romano, MD, a experienced a conflict with another person
board-certified orthopedics showed a smaller decrease in positive
and sports medicine doctor. emotions, and a smaller increase in
Sugary foods cause a spike in negative emotions, compared with those
insulin, which starts a cascade who were not hugged. In other words,
of biochemical reactions being hugged at some point in the
that lead to inflammation. day may have prevented them from
Research also shows that feeling more upset. In fact, hugs
sugar depletes important were shown to help reduce bad
minerals needed for proper moods in participants through
muscle contraction and the following day, as well.
relaxation. If you suffer from
joint and/or muscle aches,
boost your intake of foods with
anti-inflammatory properties,
including omega-3-rich fish,
chia, and flaxseed, as well as
Let the (Sun) Light In
We know that sunlight has mood-boosting benefits. Studies also show that people with higher levels of
curcumin and turmeric, which
vitamin D, called the “sunshine vitamin,” have a lower risk of disease. And now a new study published
have been found to assist in
in the journal Microbiome revealed that the sun offers another perk: it can kill disease-causing bacteria.
alleviating joint pain.
The study, conducted by researchers at the University of Oregon, set up 11 identical dollhouse-size
rooms. Some of the rooms were exposed to daylight through regular glass, some rooms were exposed
to ultraviolet light only, and other rooms were kept completely in the dark. The miniature rooms were
then filled with dust to replicate an actual living environment and placed outside for 90 days, after
which the rooms’ bacterial levels were tested. The rooms exposed to daylight had fewer germs than
their darkened counterparts. In fact, the sunlit rooms had 50 percent less viable bacteria. However,
researchers did not expect the UV rooms to perform as well as they did. In fact, the rooms exposed
only to UV light fared even better than the naturally lit rooms, as they had the lowest bacteria levels
of all. That said, researchers still do not know what the optimum level of light is — the perfect amount
for killing germs, that is — but they hope further studies will yield this information so architects and
builders can incorporate this information into future designs.
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AMAZING NEWS
ZAP STRESS FAST

The holidays have come and gone, but the stress that comes with
65
Every 65
them is still around. Stress can make you sick—when you’re under
stress your body produces adrenaline, cortisol, and other stress
seconds,
hormones that can impair the ability to fight off disease. Follow someone in
these stress-relieving tips to help you go from OMG to Om in minutes. the United
GET MOVING: Release feel-good chemicals in your body with a States will
quick walk around the block, or walk up a few flights of stairs.
Even simple stretches like head rolls and shoulder shrugs will
develop
help relax your body. Alzheimer’s
BREATHE: Deep breathing counters stress by slowing your heart rate disease, and
and lowering blood pressure. Sit upright, close your eyes and slowly
inhale through your nose, feeling your breath start in your belly
by 2050 it
and work its way to the top of your head. Reverse and exhale is estimated
through your mouth. that nearly
CRANK UP THE TUNES: Research shows that
14 million
listening to soothing music can lower blood
pressure, slow your heart rate, and decrease people will
anxiety. If listening to chill tunes isn’t your have it.
thing, blow off steam by rocking out to
more upbeat tunes — and sing at the top
of your lungs!
should MUSCLE MASS

be considered a vital sign?
It’s standard protocol for doctors to an associate professor at the University
check a patient’s heart rate, blood of Alberta and principal author of
pressure, temperature, and weight the paper published in the journal
at the start of a visit. But is that enough Annals of Medicine. “If health care
to give them a true sense of a person’s professionals identify and treat low
overall health? A team of researchers muscle mass, they can significantly
is now making the case for muscle improve their patients’ health
mass to be considered a vital sign outcomes. Among their findings,
for health-care practitioners to check. Prado points to research showing that
After reviewing 140 studies connecting breast cancer patients with greater
muscle mass to various health outcomes muscle mass are 60 percent more likely
and conditions, the researchers say to beat the deadly disease. Similarly,
that people with less muscle have stronger patients in a hospital’s
worsened physical functioning, intensive care unit have a higher
poorer quality of life, and an overall survival rate, require less time on a
lower survival rate, particularly ventilator, and are more likely to be
when dealing with chronic ailments. discharged sooner. Low muscle mass
“Muscle mass should be looked at as is also linked to a greater risk of
a new vital sign,” argues Carla Prado, complications during and after surgery.

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JACLYN SMITH
The TV icon, designer, and doting grandma
stays strong—and cancer-free—with
exercise and nutrition By Chris Mann
S he inspired generations as one

of ABC’s karate-chopping Charlie’s
Angels in the 1970s, introduced
What steps have you taken
to stay cancer-free?
affordable ladies’ fashions in the I eat lots of raw fruits and vegetables,
1980s, and empowered women as a and organic meats. I exercise. They
breast cancer survivor in the 2000s. have said that when you do aerobic
But now, actress and entrepreneur exercise at least three times a week, you cut back, so I realize the importance of a
Jaclyn Smith strikes a healthy down the incidence of breast cancer. Just getting strong core. Planks are great core moves, but
balance in part by chasing after older with each passing decade, your chances they’re boring and tedious, so I incorporate
her cherubic granddaughter. of getting breast cancer go up. But we know so those in with the Pilates machine in a different
“That’s the joy. That’s sort of the much about it today that with early detection way. I work out with a trainer, and she’s very
departure that keeps me really in [you can be] cancer-free after treatment. I creative with how she puts them in. She
the moment,” Smith, a glowing 73, traveled for about three years with a foundation incorporates planks so that I might lift one
says of playing with baby Bea. “And called Strength in Knowing, speaking to women arm, and then the other arm. My mind is
I have so much fun. I do realize about the risk factors, and many women are occupied, and it isn’t like, okay, we’re just in
with two-year-olds you need to in denial or they’re not proactive. Or at a this one position.
be in good shape—your certain point they say, “You don’t need
knees, your back, every- a mammogram.” Well, that’s silly. Which supplements and natural beauty
thing—because they’re healthy tip! My mother got breast cancer at products support your wellness?
everywhere. There’s “Everybody needs 90. She was thriving at 90. She Definitely vitamin D. It’s good for the bones. It
something exciting their own place where did a lumpectomy. She didn’t prevents cancer and can help with depression.
about it that makes me
people knock before do radiation. She was fine. She We think we get enough from being in the
entering. I think part of
say, ‘Hey, I better work didn’t pass away from cancer. So sun, but we’re covering ourselves in sunblock,
wellness is taking a little
out because I’ve got to time for yourself.” I think that women should get so we really don’t get enough vitamin D. I
run after her.’ And I do. their mammogram. I also believe also take vitamin C. There is controversy over
So she’s a plus.” in pap smears. Being proactive is key. too much calcium for women. I think it can
Bea is also the inspiration for And, again, it’s important to balance your affect the heart, but I take no more than 500
Smith’s Kmart and Sears infant life, and take a lot of the stress away. mg a day, and I don’t always do that. I think
clothing line, Spencer—designed psyllium husk is good because it gives you
by Smith’s daughter, Spencer What types of workouts help you fiber. I do a B complex. Green drinks are full
Margaret Richmond. And her multi- keep up with your granddaughter? of vitamins and are a lovely way to go, too. I
generational love extends even to I do circuit training with weights, and I do try to do a spoonful of apple cider vinegar in
Smith’s sanctuary: her bedroom. Pilates. Two years after my breast cancer water to control inflammation; it’s supposed
“I have my mother’s desk up there diagnosis I went on Arimadex, which caused to help with arthritis and acid reflux. Also,
and Bea’s picture hanging above some bone loss—so weight-bearing exercise I believe in conditioning your hair and your
it. It is a place of calm. Everybody to build strong bones is very important, body. Coconut oil is amazing. Grapeseed oil
PHOTO BY CHARLES BUSH
needs their own little place where especially as you get older. Pilates really is incredible for the face. Both can be healing.
people knock before entering. I centers on your core, and a strong core protects They’re great on your legs, your feet, your
think part of wellness is taking a your back. I’ve had a microdiscectomy in my hands, your hair—everywhere.
little time for yourself.”
Chris Mann is a celebrity wellness and fitness writer, natural health brand storyteller, entertainment author and journalist, and digital-content producer (Wellseeing.TV).
Amazi
AW_WTR19_D_WhatITake_Final.indd 18 11/15/18 5:21 PM
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AW_WTR19_D_WhatITake_Final.indd 19 11/15/18 5:21 PM
inside scoop | in-the-know on the latest supplements
SOLUTIONS FOR
A LEAKY GUT
When our gut and digestion are on track, most of us feel good. When
they’re not, a range of gut troubles can make us feel miserable. Here’s how
to treat leaky gut for greater energy and faster healing By Steve Downs, CSCS
“A ll disease begins in the

gut.” So proclaimed the
Greek physician Hippocrates
junctions between the cells
that are bound together tightly
to maintain gut integrity and
bacteria can begin to grow and
proliferate in your bloodstream
and in the tissues of your body.
from food, diminished healing,
slower recuperation, increased
fatigue, and greater incidence
more than 2,000 years ago. As optimal function. The lining This initially appears in the of illness and digestive issues.
a healer who favored science of your intestinal tract is like a form of chronic digestive issues Experts also warn of IBS,
over superstition, his theories net with extremely small holes such as irregularity, gas, upset migraines, muscle pain,
opened up the concept that (junctions). These junctions stomach, and so forth. But it leads chronic fatigue, arthritic
you are what you eat—or, control what is passed through to hampered immunity and changes, and even depression
more precisely, what you the lining of the intestines and disorders affecting the sinuses, as consequences of untreated
digest. Although the exact into your body, and from your joints, adrenals, and skin. leaky gut. If that weren’t bad
mechanics were unknown to body back into your intestines. At the same time, while toxins enough, this condition also can
Hippocrates at the time, his Vitamins, nutrients, water, accumulate in the bloodstream cause malabsorption of vital
prognostications have been antigens, and more travel and tissues throughout the nutrients such as vitamin B12,
proven true today in the back and forth as part of your body, “bad” bacteria also zinc, and iron.
condition known as “leaky digestive process, as your proliferate in the gut, thereby Scientists and physicians
gut syndrome.” body breaks down food and pushing out the “good” probiotic don’t yet know exactly what
Also known as “gut perme- eliminates waste. microbia. This, in turn, activates triggers the incidence of
ability,” this malady has been However, should these junc- an increased inflammatory leaky gut syndrome, but they
studied for more than 100 tions become compromised and response that puts greater do recognize that those with
years. But only recently have the “net” of your digestive tract strain on the liver to detoxify Crohn’s and celiac disease
the affects of microbial balance begin to tear apart, unwanted the accumulating amount of experience similar digestive
in the gut been realized as toxins, microbes, and undigested toxins in the system. The result decline, compromised immunity,
the very foundation of proper food particles escape into the is compromised immunity, increased inflammation, and
health. Just as probiotics have body. As a result, pathogenic reduced absorption of nutrients greater incidence of illness,
been linked to a variety of
disease treatments outside of
digestion—including immunity,
skin and hair health, cognitive
ability, and even muscle mass did you know...
and strength—the treatment Foods such as garlic and
of leaky gut can ensure that
onion act as a prebiotic by
promoting the growth
you experience greater energy,
of beneficial bacteria
faster healing, and improved in the gut.
performance.
WHAT IS LEAKY GUT?

In essence, this condition is
exactly what it says: Within
the intestines, there are
AW_WTR19_D_InsideScoop_Final.indd 20 11/15/18 4:46 PM

albeit in much greater
proportions. So the takeaway
is that the health of your
digestive system is critical to
the health of your body. But
unlike the genesis of Crohn’s
or celiac disease, leaky gut
syndrome primarily results
from bad food choices.
RECOGNITION
Physicians aren’t quick to
diagnose leaky gut syndrome
as an actual disease, but there did you know...
are steps you can take to either Curcumin inhibits
stave off its appearance or PREVENTION the enzymes that com-
help reduce its manifestation To prevent leaky gut promise stomach health UNSPROUTED GRAINS contain
if you’re already enduring this syndrome from proliferating
and boosts secretion of “nutrient blockers” such as
stomach mucus, the pri-
malady. First, there are certain or occurring in the first place, phytates and lectins. These
mary defense against
symptoms that are clear signs you must avoid certain attach to the lining of the
stomach acid.
to recognize. These include foods and food additives that digestive tract and cause
the following: cause damage to the tight inflammation.
junctions of the gut, thereby
Recurring bloating or gas causing the disease. Research MEAT “GLUE” (aka microbial The message here is to eat
(not just after eating) has shown that certain foods transglutaminase) is an natural and raw whole foods
Digestive upset after meals and food additives can damage enzyme used to hold whenever possible, and to
Constipation the cellular structures of proteins together, such as look for these food additives
Irregularity the gut, thereby causing all in “formed” or packaged on packages. Avoiding these
Fatigue and malaise variety of diseases. Steer clear meat. It has been shown t leaky gut triggers will help
Chronic joint pain of the following: o damage intestinal cells. your gut stay healthy and
Frequent colds and EMULSIFIERS are added to reduce or avoid symptoms.
sinus issues SUGARS are not only processed foods for texture In addition, chronic stress
Unexplained weight gain addictive; they also and to extend shelf life, but is thought to be a cause of
Frequent headaches promote damage to the they throw off microbial leaky gut syndrome, along
Inflammatory skin disorders intestines (and other bodily balance in the gut, triggering with various depressed immune
such as persistent rashes tissues). Increased sugar chronic inflammation. system maladies. As you
Compromised healing and consumption also causes ORGANIC ACIDS such as know, stress also adversely
slow recovery chronic inflammation. acetaldehyde are used affects heart health and can
PROCESSED FATS, OILS, AND as solvents in foods and lead to an increase in body
Even if you’re plagued by some TRANS-FATS are damaging beverages, but they impair fat due to overstimulation
of these symptoms, it doesn’t to the body in multiple junction barriers needed of catabolic hormones.
mean you have advanced leaky ways, contributing to to prevent leaky gut.
gut syndrome. Many factors cardiovascular disease, NANOPARTICLES such as TREATMENT
affect immune response and autoimmune disorders, titanium dioxide are Because of the unique interaction
trigger various health issues. and chronic inflammation. used in packaged foods between the intestinal cells
But the more you experience GLUTEN is a major allergen to improve taste, color, that produce antibodies and
these issues, the greater the that also triggers perme- and appearance, but have the various bacteria that reside
chance your gut could be ability and leakage in been linked to DNA and there, about 70-80 percent of
leaking. No matter what, these the intestines. cell damage. the immune system is based
are clear signs that you should SODIUM, taken in excess, PASTEURIZED DAIRY PRODUCTS in the gut. Treatment of the
take steps to strengthen your loosens intestinal cell contain the protein A1 symptoms shown earlier has
digestive system and improve junctions and increases casein, which may increase a strong base in prebiotic and
your immunity. autoimmune disorders. inflammation in the gut. probiotic supplementation,

inside scoop
small intestine and the While your physician may

mouth. Take 500 mg daily. not be quick to diagnose leaky
QUERCETIN. This plant gut syndrome by symptoms
polyphenol helps support you are experiencing, you can
creation of tight junction self-diagnose based on symptoms
proteins to promote sealing you’re experiencing and
healthy tip! of the gut. It also reduces using the information here.
release of histamine, The more you pay attention
Sprouted flax seeds
are loaded with healthy which occurs commonly to what your body is telling
fiber that can help in with food intolerance. It you, the better you can react
growing good bacteria has been shown to help to its variations and unique
in your gut. heal ulcerative colitis. symptoms. And we’re not
Take 500 mg three times talking about prescriptions
daily with meals. or OTC drugs. Follow the
BONE BROTH. This latest health philosophy of Hippocrates
use of certain herbs and meat sources, but the best trend has a long history and feed your gut to keep
amino acids, plus ingestion of source of this amino in for healing. It provides yourself healthy, strong, and
fermented foods. Here are some appreciable amounts is via collagen, minerals, and performing at your best.
of the most effective treatments supplementation. Take 2–5 amino acids (proline, glycine,
for leaky gut syndrome: grams once or twice daily. and glutamine), plus anti-
DIGESTIVE ENZYMES. As you inflammatory compounds
PROBIOTICS. To reduce mali- age, pancreatic enzymes such as glucosamine.
good
cious bacterial overgrowth, needed for digestion decline FERMENTED FOODS. Consump-
it is imperative you take precipitously, meaning you tion of apple cider vinegar,
probiotics on a daily basis, don’t efficiently absorb kombucha, kefir, tempeh, BUYS
especially with large meals. nutrition from your food. and even sauerkraut provide
Some of the best include This stresses the digestive a healthy dose of antioxidants
Lactobacillus acidophilus, system and eventually and probiotics in an easily
Lactobacillus rhamnosus, causes inflammation digestible and typically
New Chapter
Lactobacillus plantarum, and permeability. Use alkalizing format. One Probiotic
All-Flora
Bifidobacterium bifidum, of protease, pepsin, and serving a day or more of
and Bacillus coagulans. For trypsin (to digest proteins); these fermented foods
best results, take at least lipase (for fats); amylase helps provide antioxidants,
10 billion CFU daily. (Note: (carbs); cellulose (fiber); probiotics, and other Carlson
L-Glutamine
Probiotics in excess of 50 and lactase (milk sugar) nutrients, while also help-
billion CFU may actually will all vastly improve ing to provide pH balance
increase digestive upset, so digestive efficiency. to your system.
more is not better.) CURCUMIN. The active SPROUTED SEEDS. Chia,
PREBIOTICS. Consumption ingredient in turmeric is a flax, and hemp seeds that
of prebiotic fibers such powerful anti-inflammatory have been sprouted are Vital Proteins
Bone Broth
as inulin provides the compound that also reduces great sources of fiber that Collagen Beef
“food” that helps probiotic oxidative stress in the gut. support the growth of
bacteria proliferate. It also LICORICE ROOT. This is an beneficial bacteria.
helps heal leaky gut. adaptogenic herb that COCONUT PRODUCTS. Coconut
GLUTAMINE. This important helps balance cortisol is especially good for your
amino acid is crucial for levels and improves acid gut. It contains medium- Zhou Nutrition
intestinal cell repair and production in the stomach. chain fatty acids (aka MCTs) MCT Powder with
Prebiotic Fiber
protection from chronic It also supports maintenance that are easier to digest than
damage. Glutamine is of the lining of both the other fats, which lessens an
found in high-protein duodenum section of the inflammatory response.
Steven Downs, CSCS, MS, is a Certified Strength & Conditioning Specialist with extensive experience in sports nutrition and supplementation. He is a former competitive natural bodybuilder and powerlifter who is actively
involved with nutritional research and product development, including probiotics.

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kids can seem like walking petri but generally, you may see may not know how long that is, v
dishes. They come in contact some combination of stuffy have them sing “Happy Birthday” airborne when someone g
with lots of germy things every or runny noses, sneezing, twice while washing. sneezes or coughs. Teach your
day, which is one reason they cough, sore throat, achy ears, child to cover a sneeze or a B
get sick often. The average headache, red eyes, and 2. Boost Immunity. cough with a tissue or with the
D
preschool-age child has at occasionally fever. Symptoms Making sure they are eating inside of her elbow. Covering
B
least six colds a year, babies usually last anywhere from a well, staying active, and getting sneezes with hands can
and toddlers have 8–10 colds few days to a week or more. enough sleep will give kids an actually spread the virus.
e
a year before the age of 2, and immunity boost. Foods such as k
preschool-age kids get about nine HEALTHY HABITS blueberries, tomatoes, sweet 4. Keep hands off eyes. I
colds a year. Research suggests FOR KIDS potatoes, and spinach have If your child touches something
that children with older siblings There is no cure for the common immune-boosting power. If that someone with a cold has
and those who attend day cold, but can you prevent — or your kids won’t touch fruits or touched and then touches his
care have more colds. at least reduce the frequency
of—colds in kids? Not entirely,
veggies, supplementing with a
multivitamin can help.
eyes or mouth, the cold virus
can enter his body. Other B
THE COMMON COLD but these simple tips can keep infections such as conjunctivitis
Most colds are caused by viruses. the cooties away: 3. Cover that cough. can also be transmitted
More than 200 types of viruses Cold and flu viruses can become through touching the eyes.
can cause colds or upper 1. Wash hands regularly.
respiratory tract infections. It takes just 20 seconds of hand- Maureen Farrar is the editor-in-chief of Amazing Wellness magazine.
AW_WTR19_D_Remedy411_Final.indd 24 11/15/18 5:21 PM

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need to know | preventive nutrition & supplements
10 TIPS
FOR A HEART-
HEALTHY DIET
Whether you have years of unhealthy
eating under your belt, or simply want
to fine-tune your diet, here are
10 heart-healthy diet tips By Lisa Turner
I n spite of all the advances in the fight against heart disease,

it is still the leading cause of death for both women and men in
the U.S. But studies show that adding certain nutrients to your
diet can slash your risk. Protect your ticker with these easy ways
to make your diet heart-healthier.
1. SWITCH YOUR SPREAD as much as 24 percent. Start

Instead of butter or cream by steering clear of processed
cheese, smear bagels and toast foods like chips, crackers,
with nut butters: they’re rich luncheon meats, and
in monounsaturated fats, fast foods. Even
which regulate cholesterol pasta sauce, salad
healthy tip!
levels, lower blood pressure, dressings, canned
Adding meat-free meals
and protect the heart. While soups, and condi- metabolism, seeds, and soy. Swap crumbled
into your diet can lower
the link between butter, other ments can have normalize tempeh for beef in pasta sauce,
your risk of heart
saturated fats, and heart disease as much as 1,000 disease. blood pressure, make burgers from black beans
is complicated, most studies mg of sodium per and protect and ground chia seeds, use
show that replacing saturated serving, nearly half against inflam- lentils in sloppy joes, and toss
fats with vegetable oils protects the daily recommendation. mation. In one study, edamame and walnuts into salads.
the heart. Definitely skip the To add flavor sans sodium, make people who ate beans four If you do eat meat, stick to lean
margarine, as it’s high in trans savory blends of pungent herbs. or more times a week had a versions, such as poultry, fish,
fats that dramatically increase Try garlic powder, white pepper, 22 percent lower risk of heart and lean cuts of red meat, and
the risk of heart disease, even ground ginger, and curry; studies disease. Other high-fiber limit serving size to 5 oz. a few
in very small amounts. If you show they can reduce inflam- options: raspberries, pears, times a week.
don’t eat nuts, spread bread mation, protect the arteries, barley, sweet potatoes, oat
with healthy fats: try mashed and may lower cholesterol. bran, and whole-wheat pasta. 5. HAVE A DAILY SALAD
avocado, olive oil mixed And super-size it. Vegetable-
with garlic and hummus, 3. ADD BEANS 4. MAKE MONDAYS heavy salads are packed with
or sunflower butter, honey, TO EVERYTHING MEAT-FREE fiber, antioxidants, and heart-
and cinnamon. Beans are loaded with fiber—a Studies show that vegans and protective nutrients, and can
cup of navy beans contains 18 vegetarians have lower risks for protect you from cardiovascular
2. MAKE YOUR grams, about half the recom- heart disease and cardiovascular and other diseases. Have a big
OWN “SALT” mended daily intake—and can mortality. Instead of meat, salad for one meal a day, with
Lowering sodium intake can reduce levels of harmful LDL focus on plant-based protein a variety of nutrient-dense
reduce cardiovascular risk by cholesterol, improve glucose such as beans, lentils, nuts, selections: try kale, arugula,
AW_WTR19_D_NeedToKnow_Final.indd 26 11/15/18 5:23 PM

shaved Brussels sprouts, carrots, keep blood vessels healthy,
broccoli, beets, cabbage, and
cooked sweet potato cubes.
decrease inflammation, lower
blood pressure, and balance
Five Supplements
Add chickpeas, avocado, cooked cholesterol. Or go for extra-dark for Heart Health Solgar
quinoa, and nuts, and toss it chocolate; it’s low in sugar MAGNESIUM helps dilate arteries, Magnesium
Citrate
with extra-virgin olive oil. In and rich in magnesium, which lowering blood pressure and improving
one study, olive oil reduced lowers blood pressure, reduces blood flow. Studies show that it’s linked
the risk of death from all inflammation, and protects with a lower risk of hypertension, stroke,
causes by 26 percent. against blood clots. and cardiovascular disease.
COENZYME Q10 helps cells produce en-
6. UPGRADE 8. GET CULTURED ergy—important for proper functioning of Life
YOUR PASTA Beneficial bacteria in the gut the heart. Studies show CoQ10 reduces Extension
Super
Start with whole-wheat are key to heart health, and oxidative stress, protects the arteries, and Ubiquinol
CoQ10
noodles—they’ve been shown studies show an imbalance reduces heart disease risk. Because statins 100 mg
to protect the heart—or use is linked with cardiovascular deplete CoQ10, it’s especially important if
spiralized sweet potatoes or disease and other risk factors you’re taking cholesterol-lowering drugs.
rutabagas instead of spaghetti, like obesity and diabetes. CURCUMIN, a compound found in turmeric,
for a high-fiber, antioxidant- Probiotics can lower cholesterol, is a powerful anti-inflammatory that
rich base. Make your own reduce blood pressure, improves the lining of blood vessels, Doctor’s
Best High
regulating blood pressure and protecting Absorption
sauce with low-sodium canned prevent inflammation and
tomatoes, because they’re an protect against arterial against blood clots. Studies show it Curcumin
from Tur-
can reduce the risk of heart attack meric Root
excellent source of lycopene and disease. Best sources include
by as much as 65 percent. Look for
other compounds that lower low-fat yogurt, kimchi,
supplements formulated with piperine, a
cholesterol and triglycerides, sauerkraut, tempeh, and compound in black pepper that dramatically
reduce inflammation, and miso. Try stirring miso increases absorption.
protect the arteries. Lace it into cooked soups, making
L-CARNITINE, an amino acid naturally
with olive oil, and go heavy kefir and berry smoothies
found in foods, helps lower blood Natrol
on the garlic and onions. Studies for breakfast, or adding a pressure and protect against L-Carnitine
show that both can lower blood few tablespoons of kimchi inflammation. Studies show that it can 500 mg
pressure, prevent inflammation, to cooked whole grains. improve coronary heart disease and
reduce cholesterol, and slow lower the rate of heart failure and death.
the buildup of plaque in 9. RETHINK YOUR DRINK BERGAMOT, a fragrant citrus fruit, is rich
your arteries. Skip sugary beverages and in polyphenol antioxidants and can
focus on heart-healthy drinks. protect against metabolic syndrome,
7. SAY GOODBYE Red wine is loaded with a collection of symptoms that increases
Reserveage
Nutrition
TO SUGAR resveratrol, a powerful the risk of cardiovascular disease. Bergamot
Cholesterol
Research confirms that eating antioxidant that protects the Studies show that it improves cholesterol Support
and triglyceride levels, lowers blood with Resve-
sugar adversely affects cholesterol heart; if you don’t drink, red ratrol
and triglycerides, and increases grape juice has the same effect. sugar, and protects the heart.
heart disease risk. In one Both green and black tea lower
study, a sugary diet led to a 38 blood pressure, improve cho-
percent higher risk of dying lesterol, protect blood vessels, 10. GET HOOKED protect against blood clots,
from cardiovascular disease, and lower inflammation. Other ON FISH balance cholesterol, and reduce
and the risk more than doubled teas, such as chamomile, rooibos, It’s a good catch: fish is high in mortality from all causes by as
for people who got 21 percent and hibiscus, appear to have lean protein, vitamin D, and much as 12 percent. Easy ways
or more of their calories from similar effects. Or lace sparkling other heart-healthy nutrients. to eat more: crumble cooked
sugar. Purge your pantry of water with grapefruit juice or Salmon, sardines, tuna, herring, salmon over salads, make burgers
sugary snacks, and stock up on unsweetened cranberry juice and mackerel are best for heart from cod, or broil sardines with
high-fiber, antioxidant-rich to improve blood flow, protect health because they’re rich in garlic, lemon juice, and rosemary,
fruit, especially berries, which arteries, improve cholesterol, omega-3 fats, which lower blood and toss with whole-grain pasta
are high in antioxidants that and lower inflammation. pressure, reduce inflammation, and olives.
Lisa Turner is a certified food psychology coach, nutritional healer, intuitive eating consultant, author, and creator of the Inspired Easts iPhone app. Visit her at inspiredeating.com
AW_WTR19_D_NeedToKnow_Final.indd 27 11/15/18 5:23 PM

health q & a | your health questions answered By Jonny Bowden, PhD, CNS
FROM VEGAN TO KETO:

MYTHS ABOUT NUTRITION
Q: I want to eat healthy. How do I sort out the marketing hype from
the science in the diet wars? — Kurt, Seattle
A: The original title of

this article was going
to be “The Trouble with
THE VEGAN MYTH
A vegan diet is defined by what’s
not in it. As long as you don’t
Whole Foods, and when I took
a bite of it I thought I had been
poisoned. Every molecule of my
eat this stuff, don’t read the
ingredients list or you’re likely
to experience a serious amount
Vegans.” It was provocative eat foods that once had a face, health-aware consciousness of cognitive dissonance.
and catchy, which certainly you can be a vegan. Vegans make said, “Bad. Food. Abort. Mission.” But let’s say you do veganism
would have prompted a lot all kinds of recommendations I took it back to the counter, as it was intended to be done,
of people to read it. for foods you should eat, but only to find that it was the with an all-whole-foods,
But the “trouble” with vegans the fact is, you can eat a 100 “vegan pizza.” I asked for the plant-based diet rich in nuts,
isn’t confined to vegans. It’s really percent junk-food diet and still ingredients, and what I saw berries, and vegetables. You’re
the trouble with nutritional be a vegan as long as it meets confirmed my worst suspicions. not out of the woods yet,
politics, which have become the single requirement: no This was a chemical stew of because you have to make
as partisan and divided as animal products. unpronounceable ingredients, sure your diet is healthy.
Congress. Facts matter little, So let’s bust myth number fake flavors and texturizers, You can’t get everything
allegiance to your nutritional one: A vegan diet is not by chemical stabilizers, extracted you need from a vegan diet.
orthodoxy take precedence over definition healthy—it’s just a soy proteins, and a baker’s Those who say you can are
science, and if you’re on the diet without animal products. dozen of things no self- not informed by science, they’re
wrong “side” of things, you’re Personal story: I’m a fan respecting health fanatic just sticking to the party line.
not only stupid and uneducated, of the pizza pie. It’s my one would go near. I did a similar Despite claims to the contrary,
you’re also morally bereft. non-low-carb food vice. Recently inspection of the ingredients there’s no B12 in plant foods.
So this article is really about I grabbed a slice of what looked list for vegan donuts, vegan There are what’s called B12
the marketing claims made for like a gloriously cheesy pizza “chicken,” and vegan “turkey.” analogues in plants—molecules
popular diets, misconceptions from the self-serve section at All I can say is—if you do that look suspiciously like B12
about things like “vegan” and
“keto,” nutritional politics, and
“know-nothing” science. I’ve
been accused many times of
being antivegan; what I
really am is antimis-
information. healthy tip!
Let’s see if If you choose your
we can sort out diet from what can be
some of the hunted, fished, plucked,
myths, truths, or gathered, it won’t
and misconcep-
matter much which
diet you’re on.
tions in the diet
marketing wars,
and come up with some
basic, non-partisan facts we
can all agree on.
AW_WTR19_D_HealthQA_Final.indd 28 11/15/18 4:44 PM

but behave differently in the microbiome (the ecosystem STILL CONFUSED? grain, and basically live
body. Vegans are very likely of bugs and other microbes Diet programs in the age of horrendous lives and produce
to be underconsuming iron, that live in our gut) shows the internet are a black hole disgusting food. If that were
selenium, zinc, and omega-3 overwhelmingly that fiber is of promises and marketing the only kind of meat available
fatty acids. Vegans will argue, one of the most important claims, with only the most casual to me, I’d become a vegan
“but there’s iron in spinach!” (and neglected) parts of our relationship with the science on myself. But it’s not.
and they’re right—but it’s not diet. And it’s a myth that you which they claim to be based. If you look for it, you can
the same iron that’s found in need to eat grains to get it. There And one of my missions in life find 100 percent grass-fed
beef. Beef has heme iron—the is fiber in fruits and vegetables, is to dumb it down and leave beef, pastured pork, and truly
most absorbable and usable including some that you wouldn’t people with some basic nuggets free-range (not fake free-range)
form of iron. Spinach does not. think of as fiber heavyweights that can help them navigate the chicken and eggs. Those are
Then there’s the omega-3 (like avocado!). Most people just diet wars and sort out marketing very far from the “meat
issue. Yes, there are omega-3s don’t get enough. That’s why I hype from actual science. products” that vegans correctly
in plant foods, but the omega-3 recommend fiber supplements
in plants (alpha-linolenic for everyone (but especially Keto, vegan, South Beach, Atkins, raw food,
acid, or ALA) is not identical those on keto).
to the omega-3s found in fish The other myth about keto
Paleo, Primal, or low-fat—what matters
and grass-fed beef. The two is that it works for everyone. most is that you eat real food, and you eat
that come from fish—EPA and It doesn’t. Genetics may offer it in its natural, unprocessed state.
DHA—have been the most a clue as to why that’s so, but
extensively researched, and that it’s so is indisputable. The Here’s the one nugget that demonize. Those foods are
are the ones that are ready to Paleo-friendly nutritionist I’d like you to take away from health foods, and they’re very
do their magic in your system. Esther Blum, MS, RD, author this article. It’s advice that’s close to what you’d eat if you
On the other hand, ALA has to of Why Cavewomen Don’t Get Fat, “diet-agnostic,” the ultimate hunted down game every
be converted to EPA and DHA, has told me numerous times nonpartisan principle that day like your Paleo ancestors.
which the body can do, but that her female clients just don’t will actually work for everyone. In fact, if you choose your diet
doesn’t do very well. do all that well with keto. One (I know I implied that there’s from foods that could be hunted,
So vegan omega-3 and ani- reason might be a variation of a no one program that works fished, plucked, or gathered,
mal (fish) omega-3 are not the gene called ApoE2. People with for everyone—this is the it won’t matter as much what
same thing. If you’re a vegan a certain variant of that gene exception, and you’ll see why diet you’re on. It won’t matter
and relying solely on flax, chia, thrive on fat—they have the in a moment.) as much what proportions
and hemp for your omega-3s, enzymatic machinery to break of fat, carb, and protein you
that’s fine. But be sure to it down, and their metabolic EAT WHOLE FOODS consume, nor how many calories.
double (or triple) your dosage, pathways are primed to extract Imagine that you were naked In terms of health, those are
since only about 10 percent every nutrient. Others have a on the African Serengeti with the four basic food groups that
at best is going to wind up as variant of the gene that produces a sharp stick for a weapon. fed the human genus since
DHA and EPA. the opposite effect, and these What could you hunt, fish, our homo-sapiens predecessors
people feel dreadful on a high-fat gather, or pluck? Those are first roamed the earth 2.4
THE KETO CONUNDRUM diet. Once again, it’s confirmation the food groups. million years ago. Those are
Keto diets come with their own of my basic thesis in nutrition: Vegans do have one thing our “factory-specified” fuels.
set of myths, starting with this everybody’s different. right: the meat we get in Keto, vegan, South Beach,
one: You can get everything Another myth is that vegan this country is a toxic waste Atkins, raw food, Paleo, Primal
you need on a keto diet. and keto are polar opposites. dump of hormones, antibiotics, or low-fat—what matters
You can’t—at least if you They’re actually not. You get steroids, and bad fat. It’s most is that you eat real food,
believe that fiber is important, most of your calories from known as “factory-farmed and you eat it in its natural and
and not all keto advocates do. plant-based fats like coconut meat,” and it comes not from unprocessed state.
I think the enormous amount oil, extra-virgin olive oil, and real farms but from huge Start with that premise
of emerging research being Malaysian palm oil; you get your behemoth factory-type and you’ll do just fine, no
conducted on the health of the protein from vegan sources; and operations where cows are matter what dietary program
you eat a ton of vegetables. confined, fed acid-producing you decide to follow.
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.
AW_WTR19_D_HealthQA_Final.indd 29 11/15/18 4:44 PM

herbal healing | get better with botanicals
NATURAL WAYS TO
LOWER BLOOD PRESSURE
Many adults deal with high
blood pressure. Experts
recommend treating it
with lifestyle changes and
medications, but natural
remedies may be just as
effective By Karta Purkh Singh Khalsa
healthy tip!
Hawthorn is considered
a calming herb to the
nervous system, a bonus
considering that stress
often accompanies
cardiovascular
T hese days, most of us might

feel like we’re about to
burst something, but for one
120/80, but if it climbs above
150/90 (stage 2 hypertension),
you’re about to blow.
Without a doubt, it’s
important to decisively
normalize your blood pres-
problems. for its use in the
treatment of various
heart problems, particularly
third of American adults, that About 75 million people in sure, but rarely would it ever heart failure, angina pectoris,
possibility is all too real. Those the United States age 20 and need to be lowered instantly, hypertension, myocardial
unlucky souls are living with a older—an astounding one in so you have some time to bring insufficiency, mild alterations
ticking time bomb. three adults—have high blood it down. Just don’t ignore it. of cardiac rhythm, and athero-
When your heart pumps, pressure. Upwards of 90 percent sclerosis. This herb also exerts
each life-giving squeeze sends of those with chronic high HAWTHORN several other pharmacological
blood coursing through your blood pressure have no obvious Hawthorn (Crataegus oxyacantha), activities, such as hypotensive,
arteries, which pipe that blood damage or disease, so perhaps a member of the rose family, antihyperlipidemic, antihyper-
to every corner of your body. 30 percent are unaware of their is the European jack-of-all-trades glycemic, anxiolytic and
The force of blood pushing condition, prompting its “silent herb for safe and effective immunomodulatory. The bush
against those arterial walls is, killer” moniker. Over time, high treatment of heart and circulatory contains potent bioflavonoid-like
simply put, your blood pressure. blood pressure is likely to damage disorders. According to a 2016 complexes responsible for its
Normal pressure is less than every one of your organs. paper, hawthorn is well-known actions. Traditionally, the berries
AW_WTR19_D_HerbalHealing_Final.indd 30 11/15/18 12:26 PM

were used, but scientists have Aged garlic extract has the
found active ingredients in
other parts of the plant. Several
ability to reverse early heart
studies have shown that disease by stripping plaque
hawthorn extract lowers blood buildup from artery walls.
pressure. A recent British study
successfully used hawthorn to in preventing pulmonary standardized to 1.3 percent GREEN TEA
lower blood pressure in diabetics. hypertension. alliin, which reduced systolic Green tea is a panacea for the
A monograph published in Several studies over the blood pressure by 6 percent and cardiovascular system. Look for
Alternative Medicine Review last few years have shown that diastolic pressure by 9 percent. it to reduce total cholesterol,
confirms that hawthorn works arjuna reduces total cholesterol Another study found garlic to LDL, and triglycerides, and
through diverse mechanisms and increases HDL. One study be effective for blood pressure to improve the ratio of LDL
by dilating coronary vessels, showed that this herb was in men with mild and moderate cholesterol to HDL cholesterol.
regulating heart rhythm, and as effective an antioxidant as arterial hypertension. Numerous People who drink more of the
exerting a mild diuretic activity. vitamin E, and that it reduced other experiments showed about beverage have lower blood
Dosage: A common dose is cholesterol in human subjects the same results. pressure, and research also
80–300 mg of standardized quite substantially. Considering Dosage: Garlic powder extract confirms this action. EGCG,
extracts with total bioflavonoid its benefit for cholesterol, it is standardized to contain 1.3 a main active ingredient,
content (often 2.2 percent) not surprising that it lowers percent alliin is typically given reduces blood clotting about
or oligomeric procyanidins blood pressure. in a dosage of 900 mg daily. as much as aspirin or Ginkgo
(usually 18.75 percent), two to Dosage: Use 1–3 grams of Still, garlic is a food. Larger biloba extract, reducing the
three times per day. You may dried arjuna bark per day, in doses should not hurt, and you chance of stroke. A scientific
also use a tincture of 4–5 ml capsules. Higher doses may almost certainly will have better review found that green tea
three times daily, or at least work faster. You can use up to results if you include more in likely reduces heart attack
4–5 grams per day in capsules. 30 grams, dry herb weight, your diet or use a higher dose and stroke.
Allow at least for two to four of this very safe herb as tea. as a supplement. Dosage: Most of the research
weeks for the herb to take Simmer the chopped bark. supports a dose of about
effect. It’s long-term therapy, A 2016 paper in Phytomedicine three cups per day (providing
so the effectiveness of hawthorn AGED GARLIC EXTRACT looked at hawthorn, arjuna 240–320 mg of polyphenols).
may still be increasing even Maybe high blood pressure can and garlic and mentioned that Standardized extracts of
after one to two months. be reversed with spaghetti sauce. these remedies have been used poly-phenols, particularly
According to recent research, in the treatment of heart disease EGCG, are available.
ARJUNA BARK garlic seems to reduce blood for hundreds of years, and that
Though it is rather new to pressure by about 5–10 percent. current research methods show The world out there might
us in North America, Arjuna Pretty small potatoes, but every us they can be utilized effectively be a pressure cooker, but that’s
bark (Terminalia arjuna) is a bit helps in offsetting the total in the treatment of cardiovascular no reason your cardiovascular
famous Ayurvedic medicine. chronic damage from hyper- diseases including ischemic system needs to be one. Take a
Its thick, red bark is the most tension. Garlic, in the hands of heart disease, congestive breather, put a cup of hawthorn
widely used cardiac herbal clinical herbalists using higher heart failure, arrhythmias berry tea on the stove, and
medicine. Modern clinicians doses, usually produces greater and hypertension. depressurize. Ahhh.
here are using arjuna for declines, however.
coronary artery disease, One study
heart failure, high cholesterol, looked at 47
and high blood pressure.
A 2017 study in The Journal
subjects with
mild hyper-
good
of Ethnoppharmacology tension. For BUYS
confirms that many studies 12 weeks, the
have validated its anti-ischemic, patients received Wakunaga
Kyolic
antihypertensive, antihyper- a daily dose Blood Pressure Yogi
Health
trophic, and antioxidant effects, of 600 mg of Himalaya
Arjuna
Flora
Cardio Essence
Green Tea
Super Antioxidant
and that it was successful garlic powder,
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.

Blueberry Matcha Muffins Coconut Matcha Fudge Ci
Makes: 6 muffins Makes: 30 Fudge Cups Ma
• 1 cup unbleached all-purpose flour Coconut Layer: •1c
• 1 tbsp plnt® brand Organic Matcha Green Tea Powder • 1/2 cup unsweetened coconut shreds • 1/
• 1.5 tsp baking powder • 1/4 cup plnt® brand Coconut Oil, melted • 1.5
• ¼ cup unsweetened applesauce* • 1 tbsp maple syrup (or plnt® brand honey) • 1.5
• ½ dropper plnt® brand Liquid Stevia (about 30 drops)* •1t
• 1/2 cup almond milk Matcha Layer: •1t
• 1/2 cup fresh blueberries • 1/2 cup cashew butter • 1/
• 2 tbsp plnt® brand Coconut Oil, melted
Preheat the oven to 350° F. In a small bowl, whisk together the dry • 1 tbsp plnt® brand Organic Matcha Green Tea Powder Tos
ingredients (flour, Organic Matcha Green Tea Powder, baking powder). In • 1/4 cup maple syrup (or plnt® brand honey) soa
a second bowl, whisk together the wet ingredients (applesauce, stevia, unt
almond milk). Slowly stir the wet ingredients into the dry ingredients, until In a small bowl, make the coconut layer by mixing the coconut shreds, to e
just incorporated and no lumps remain. Do not overmix! Lightly fold in the coconut oil, and maple syrup. Once evenly mixed, place a heaping
blueberries. teaspoon into each well of a silicon baking mold, pressing firmly down It is
to form the base. Place the mold in the fridge to set while you make the fres
Spray a cupcake baking tray with nonstick spray. Pour the batter into 6 matcha layer.
different cupcake wells. Bake for 15-17 minutes, or until a toothpick comes Nut
out clean. In a bowl, mix the cashew butter, coconut oil, plnt® brand Organic Matcha sug
green tea powder, and maple syrup. Once evenly mixed and no lumps
Let sit for 5-10 minutes, then enjoy! remain, remove the silicon mold from the fridge and fill the remaining tops Nut
of each well with the matcha mixture. Place in the fridge for 30 minutes, or sun
*Instead of applesauce and stevia, 1/4 cup plnt® brand Honey can be used. until firm. Once the fudge is firm and re-solidified, enjoy! Keep extras in the 10g
refrigerator until consumption.
Nutritional info for 1 muffin: 82 calories; 0g fat, 19g carbs (1g fiber, 3g
sugar), 2g protein, 0mg cholesterol, 20mg sodium, 25mg potassium Nutrition info for 1 fudge cup; 6g fat, 4g carbs (1g fiber, 2g sugar), 1g
protein, 0mg cholesterol, 15mg sodium, 50mg potassium

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Cilantro Matcha Cashew Spread Matcha Granola Parfait Cups

Makes: 1 cup of spread Makes: 10 granola cups*
• 1 cup cashews, soaked overnight and drained • 1 cup rolled oats
• 1/2 bunch of cilantro (1/3 cup, packed) • 1 TBSP plnt® brand Coconut Oil
• 1.5 tbsp plnt® brand Chia Seeds • 1.5 tsp plnt® brand Organic Matcha Green Tea Powder
• 1.5 tsp plnt® brand Organic Matcha Green Tea Powder • 1/4 cup maple syrup (or plnt® brand Honey)
• 1 tsp garlic powder
• 1 tbsp plnt® brand Apple Cider Vinegar (or fresh lime juice) Preheat the oven to 350° F. In a small bowl, mix together the oats, Coconut
• 1/2 cup water Oil, Organic Matcha Green Tea Powder, and maple syrup. Once evenly
mixed, spray a mini cupcake tray with nonstick spray. Distribute the oat
Toss the ingredients into a food processor. If your cashews have not been mixture amongst 10 cupcake wells, pressing down firmly on the edges and
soaked, you can boil them for 25 minutes to soften. Blend on high speed creating a small cavity in the center. Bake for 18-20 minutes, until lightly
until thick and creamy. Scrape down the sides of the food processor often browned. Remove from the oven and let cool for 5 minutes.
to ensure that all ingredients are evenly blended. Enjoy!
Remove the cooled granola cups from the cupcake tray. Fill with your
It is highly recommended to spread this on toast with cucumber slices and favorite dairy-free yogurt and top with dried fruit and nuts. Enjoy!
e fresh sun-dried tomatoes.
*Instead of making 10 mini granola cups, a full-size cupcake tray can be
Nutrition info for 2 tbsp spread: 97 calories; 8g fat, 5g carbs (1g fiber, 0g used to make 5 larger granola cups. Bake for 25-27 minutes if making full-
ha sugar), 4g protein, 0mg cholesterol, 20mg sodium, 10mg potassium size cups.
ops Nutrition info for 2 tbsp spread on toast with cucumber slices and Nutritional info for 2 mini granola parfait cups (or 1 full-size cup) with
, or sundried tomatoes: 275 calories; 12g fat, 36g carbs (7g fiber, 7g sugar), toppings: 172 calories; 7g fat, 25g carbs (3g fiber, 13g sugar), 3g protein,
the 10g protein, 0mg cholesterol, 530mg sodium, 140mg potassium 0mg cholesterol, 10mg sodium, 115mg potassium
Get it today, only at a store near you or at vitaminshoppe.com

9/7/18 2:05 PM
THE DIET
SHOWDOWN
THERE’S NO PERFECT DIET FOR EVERYONE.
SO BEFORE YOU PICK A PLAN, BE SURE TO DO YOUR RESEARCH
ON WHAT IT CAN AND CAN’T DO FOR YOUR HEALTH.
Matthew Kadey, MS, RD
G
luten-Free. Paleo. Weight Watchers. Whole30. Ketogenic.
DASH. The list of diets, and their various rules and
restrictions, is endless. One person swears by fasting.
Another finds success slashing carbs. Others fill up their dinner
plates with only plants. Regardless of the dieting method, of
the millions of Americans who embark on an eating plan each
year, many do so to lose weight. Other health measures such as
improved energy levels and mental clarity are also motivating
factors. Since no time is more popular for going on a diet than
the New Year, here’s how some of today’s most buzzy diets stack
up, plus how to tell if any are right for you.
AW_WTR19_F_DietShowdown_Final.indd 34 11/15/18 3:15 PM

PALEO to make sure they are coming KETOGENIC Cons: Keto diets can definitely
Nuts and Bolts: When it comes from Paleo-approved sources. Nuts and Bolts: The ketogenic help people shed those
to #trendingdiets, this is a Paleo demonizes whole grains, or “keto” diet is all about one stubborn pounds in the short
big one. People who fuel their even though research links thing: fat. Keto dieters obtain term, but long-term results
bodies on this ancestral diet them to better health outcomes 70–80 percent of their calories in terms of fat loss and overall
eschew agricultural-era foods and trimmer waistlines. Some from this macro while eating health have still not been
such as grains, legumes, use the Paleo philosophy as an very few carbohydrates proven. (Most studies on
and dairy. Instead, they focus excuse to eat too much meat (generally fewer than 50 grams high-fat eating have been
their eating efforts on items and too few plant-based foods. a day, or no more than 5 percent performed on rodents.) The
such as meat, fish, eggs, fruits, If you follow recommendations of total calories) and only fat-first diet is pretty restricting,
nuts, seeds, and veggies that from the throwback diet to eat moderate amounts of protein so you won’t be nibbling too
were available to our hunter- grass-fed meats, wild seafood, (no more than 15–20 percent much on some of the most
gather ancestors. The diet and organic veggies, the diet of total calories). Why the fat nutrient-dense foods in the
also deters you from drinking will require a much bigger payload? Proponents say the supermarket, including beans,
alcohol. Fat loss, more energy, food budget. And anytime food carbohydrate and protein berries, whole grains, and
clearer skin, less bloating, groups are eliminated, eating restriction will move your sweeter veggies such as peas
fewer sugar cravings, and a during social occasions can body into ketosis, prompting and carrots. In fact, because
drop in disease-provoking be problematic. it to access ketones generated you are restricting so much,
inflammation are among the from stored fat as its primary adherence to the diet long-term
advertised benefits of eating Make it Better: Don’t just put fuel source instead of carbs, can be a challenge, especially
the caveman way. slabs of meat on your plate. leading to a trimmer waistline, when you limit otherwise
Take Paleo as an opportunity fewer energy crashes, and enjoyable foods. Without a
Pros: If anything, the Paleo to experiment with a variety better protection against careful approach to keto, you
diet is great at weeding out of new allowed foods from certain maladies, including risk fiber and micronutrient
processed foods from your different food groups. Arctic diabetes. So you can go ahead deficiencies. While giving up
diet, because so many of char and celery root, anyone? and splurge on cheese, avo- processed foods is a smart
those contain refined grains Search online or invest in cados, coconut oil, egg yolks, move, eating more cheese,
or added sugars—two big some Paleo cookbooks for fatty nuts like cashews, olive steak, butter, lard, and bacon
Paleo no-nos. So it’s bound recipe inspiration so your oil, and fat-dense meats such can up your saturated fat
to increase your protein meals stay more exciting as sardines and bacon with intake, which is still a concern
intake, which can help silence than chicken breast with the goal of becoming a better for heart health. A 2018 study
hunger to squash overeating steamed broccoli. It can butter burner. in the journal Lancet found
and build metabolism-boosting be helpful to speak with a that people on a low-carb diet
lean body mass. It’s also not dietitian to make sure you’re Pros: Sugar is the diet’s enemy, where calories from carbs
necessarily a low-carb diet, getting your daily quota of so it can be the catalyst some were replaced with animal
so you can sidestep the fatigue, calcium, vitamin D, and other people need to break their fat and animal protein raised
headaches, and other side essential nutrients. If you relationship with the sweet their risk of early death. The
effects of carb-stingy eating work out regularly, be sure stuff. And going low-carb loathed so-called “keto flu,”
plans. Some studies show that to eat plenty of fruits and could also help you eat less which includes fatigue, nausea,
a Paleolithic-type diet can starchy veggies such as overall, because fat is generally and brain fog, happens to
improve blood sugar control potatoes so you get enough more satiating, which can be many people during the first
and blood lipid numbers, carbs to power your stride. one mechanism behind the few weeks on the diet, when
which may confer protection If you prefer to baby-step diet’s war on body fat. Ketone the body is adapting to the
against maladies such as your way into Paleo, you can bodies themselves may have a new normal. And performance
diabetes and heart disease. try slashing dairy from your direct hunger-reducing effect. during higher-intensity bouts
diet the first week, bidding Some beneficial metabolic of exercise can be compromised
Cons: Eliminating dairy, grains, adieu to refined grains during changes that come with the with a lack of carbohydrate
and legumes can leave you week two, then skipping all ketogenic diet, at least in the energy stores. Too much protein
short-changed on certain grains the next week, and so short term, can include less can throw you out of ketosis,
vitamins, minerals, and on until you’re following a insulin resistance and lower but it can also make it harder
antioxidants, so you’ll need hardened Paleo diet. blood triglyceride numbers. to put on lean body mass.

Make it Better: To avoid nutri- more energy from your fat investigation was hindered by tionship with food. With
tional deficiencies, make sure stores, leading to a trim-down a large number of participants this elimination-style diet,
you’re not eating the same effect. And since in theory who failed to follow the diet un- you’re told to cut out items
rotation of foods. Include a daily you’re likely to nosh on fewer til the studies ended. So IF may that are known to upset some
variety of the allowed meats, calories during the course of a suffer from what befalls many tummies or are generally
fish, non-starchy vegetables, week, this itself could help in diets—high dropout rates. Side- unhealthy—all processed or
dairy, nuts, and seeds. A fiber the battle of the bulge. effects such as raging hunger, packaged food, natural and
supplement might be needed brain fog, and irritability dur- artificial sugars, alcohol,
to keep your bowels and Pros: IF has become a go-to ing fasting can be too much for grains, beans, legumes, soy,
microbiome in working order. method for getting lean fairly some people to work through. and dairy are off the menu for
It’s possible to modify the quickly. Indeed, there is some Because there isn’t much focus 30 days straight. Even pack-
diet to emphasize fatty foods good research that this flexible placed on what you eat, some aged foods like Paleo pancake
low in saturated fat or from style of eating can be just as people might be tempted to re- mix with Whole30-approved
plant sources such as olive oil, effective in spurring weight ward a fast-well-done by eating ingredients are discouraged.
avocado, nuts, seeds, and fatty loss as more drastic everyday junk food. Meat, seafood, eggs, vegetables,
fish. For a more sustainable calorie restriction. A 2018 nuts, oils, and fruits are
long-term approach to eating, study published in the Journal Make it Better: Consider easing allowed. The goal is to rewire
when weight loss or other of Nutritional Science found that into IF by starting with a your brain to crave whole
health goals are achieved on simply moving breakfast and beginner’s 12:12 method, foods and to weed out items
the keto diet, one may follow dinner three hours closer to- where you’re fasting for 12 that aren’t settling well with
the diet for a few days a week gether led to drops in body fat hours per day and eating you. After 30 days, you can
or a couple weeks each month, in subjects despite no change within a 12-hour window. slowly add food groups such as
interchanged with other days, in overall caloric intake. From here, you can work your beans and whole grains back
allowing a higher carbohydrate People also gravitate toward way into more challenging into your diet as a method of
and protein intake. IF because, unlike other fasts. Make your calories count testing for food sensitivities.
diets, there are no off-limit during fast and feast periods
INTERMITTENT FASTING foods—just limits on how by focusing your eating efforts Pros: If you’re looking for a
Nuts and Bolts: Not a diet in on nutrient-dense, whole fairly drastic dietary kickstart,
the classic sense, intermittent foods. Items rich in fiber or especially post-holiday season,
fasting (IF) is defined as protein like legumes and this could be for you. Keep in
cycling your diet between Greek yogurt can help tame mind that it was designed for
periods of restricted eating the hunger monster during only 30 days, so after this time
and periods of eating as
much as you normally People gravitate toward intermittent
do. There are several
fasting because there are no off-limit
different patterns of
intermittent fasting, foods—just limits on how much you can
but a few of the more eat at certain points.
popular include the 16/8
method, where you fast for 16 times of calorie restriction. you can ease your restrictions
hours and eat only during an A food journal can help make and modify the diet to be
eight-hour period; the 5:2 diet, sure you’re not overeating sustainable long-term. Many
where you eat no more than much you can eat at certain on fasting days. And consider people will notice their pants
25 percent of your normal points. And it can help people exercising during your eating fit a bit looser, which should
calorie intake two days out of get in better touch with their window so you have more be expected when eating less
the week; and the eat-stop- true feelings of hunger and pep in your step. overall. The diet can also be
eat method, which involves a fullness as well as put the helpful for identifying any food
full-blown 24-hour fast once brakes on nighttime snacking. WHOLE30 intolerances such as lactose
or twice per week. The theory Nuts and Bolts: Much-buzzed that could be behind symptoms
is that when your body is in a Cons: Studies with large sample Whole30 markets itself as a like bloating. And some people
fasted state, it’s more likely to sizes or dealing with the method to reset your diet, give praise the diet for helping
alter metabolism to improve long-term weight-loss benefits your digestive system a break, them kick their sugar lust and
blood sugar numbers and pull of IF are still lacking. One and help you forge a new rela- practice mindful eating.

Cons: It’s a labor-intensive adhered most closely to the
process requiring label reading Mediterranean diet spent
(remember, no honey in your more on food each day than
jerky), lots of meal planning, those who ate mostly a
and more creativity in the “Western” diet.
kitchen to sidestep food
boredom when faced with Make it Better: Strive for i
fewer cooking options. (Yes, ncluding one to two servings
you can get fed up with of veggies at every meal,
avocado.) Access to only replace refined grains in your
Whole30-compliant foods diet with their whole version,
when traveling or eating out snack on fruits and nuts, and
can be a challenge. Vegetarians try to nosh on fish at least
will struggle to eat enough twice a week, with a focus on
protein. After any slip-up, omega-3 rich varieties such as
even if it’s just a piece of salmon, trout, and sardines. To
bread getting in the way, reduce the pain at the checkout,
you’re encouraged to start scoop up Mediterranean
over—grrr. Expect some side staples, including beans, nuts,
effects such as fatigue and Research suggests that following the benefits and whole-grains from bulk
cravings that come with bins. Local, in-season fruits
reducing calories and carbs.
of following a Mediterranean-style eating and vegetables from farmers’
There can be a tendency to pattern are far-reaching: better heart health, markets can often be had for
gorge on “forbidden” foods post- weight loss, and lower cognitive decline. bargain prices. Though made
Whole30, which can quickly up mostly of healthy fats, items
undo any benefits gained like nuts and olive oil still pack
from the previous month. MEDITERRANEAN pattern are far-reaching: a calorie punch, so portion
And any diets that preach Nuts and Bolts: Among the better heart health, less risk control is a must—another
restriction risk leading to certain plethora of diet regimens, of depression, improved vision thing people in Mediterranean
nutritional deficiencies and the Mediterranean diet has and bone health, weight loss, countries are noted for. And
disordered eating patterns. garnered the most wide- and lower rates of cognitive try to embrace the social
spread praise among health decline, to name just a few. component of eating as they
Make it Better: Whole30-focused professionals. Essentially, the The nutrient-dense whole food do in the Mediterranean by
cookbooks can help keep you diet is about implementing focus of the Mediterranean sharing meals with family
on track by providing cooking the components characterizing diet is why it can do a body good. and friends more often.
inspiration with allowed the traditional cooking style And because it doesn’t call for
foods. Seeking the advice of of countries bordering the any serious diet restrictions CARB CYCLING
a dietitian is a smart move to Mediterranean Sea. Namely, (yes, you can eat bread, especially Nuts and Bolts: The gist of this
make sure you’re getting all eating plenty of fruits, vegetables, if dipped in olive oil), the diet is that you alter your
the nutrients such as calcium herbs, whole grains, olive oil, flexible diet is one of the most carbohydrate intake throughout
your body needs in absence of fish, poultry, nuts, and legumes, sustainable long-term. the week, month, or year.
certain food groups. When the while reigning in your intake There are usually high-carb,
clock strikes midnight, slowly of red meat, refined grains, Cons: Because you’re for the medium-carb, and low-carb
add in the healthier foods and highly processed packaged most part on your own to days cycled throughout a
you’ve been steering clear of foods that are typical of the decide what to eat and how period of time. The rationale
such as whole grains, lentils, standard American diet. much to eat, dieters who behind carb cycling is that when
and yogurt so you get a better There is little focus placed on benefit from more structure your body receives limited
sense of how you respond to counting calories—diet quality or require more immediate carbs, it relies on fat as its
them. Despite what the diet matters most. results may stumble with the primary fuel source, which can
may lead you to believe, most Mediterranean diet. And it be helpful for weight manage-
people should be eating more Pros: Research suggests that may trim your wallet as well ment, and also helps your body
of items like beans and whole the benefits of following a as your waistline. A study to become more sensitive to
grains, not less. Mediterranean-style eating concluded that subjects who insulin to better utilize carbs

when they are reintroduced. carb intake, so much of the data
Figuring out how many grams out there remains anecdotal.
of carbs to eat each day is an
individual choice, but as a Make it Better: Whether high
general guideline, many people or low, make sure the majority
consume about 60 percent of of your carbs are coming
their calories from carbs (or from wholesome sources
roughly 1,000 calories for a such as whole grains, fruits,
1,800 calorie diet) on high-carb and vegetables. High-carb
days. On low-carbohydrate days shouldn’t be filled with
days, this can drop to 5–10 muffins and French fries.
percent of calories. A medium- When trimming the calories
carb day during the week you get from carbs, eat enough
could see you consuming quality proteins and fats to
about 40 percent of your make sure your body is getting
calories from carbs, but some the nutrition it needs. But
people just stick to a low- and remember that when carbs
high-carb cycle. go high again, you’ll need to
scale back your protein and/
Pros: Many people find that or fat intake to compensate for
moving between periods of the shift in calories. On days
different carb intake is less when you’re crushing it at the There’s evidence that a veg-heavy diet
onerous than sustaining more gym, aim to consume more makes it easier to trim the waistline
prolonged periods of low-carb carbohydrates, which are the compared to serving up a meat-heavy menu.
munching. It’s easier to march main source of energy for hard
through a couple of low-carb efforts. Save low-carb days that a healthy plant-based dairy in their diets with hyper-
days if you know that a bowl for desk jockey days or times diet is associated with less risk processed packaged foods full
of pasta is on the horizon. when training is less intense. in all-cause mortality. Eating of refined grains, sugar, and
“Refeeding” means you don’t more plants makes it easier to unhealthy fats—definitely not
suffer the consequences of long- PLANT-BASED load up on health-hiking fiber, a nutritional upgrade.
term carbohydrate deprivation, Nuts and Bolts: Not a diet vitamins, minerals, and anti-
making carb cycling a good per se, plant-based eating oxidants. There is also evidence Make it Better: If you’ve been a
middle ground. stresses that your diet is that adopting a veg-heavy diet hardcore carnivore, consider
centered around foods grown makes it easier to trim the easing into a plant-based diet
Cons: Here’s the challenge in soil, namely vegetables, waistline compared to serving by setting small goals. This
for most people: The cycling fruits, whole grains, legumes, up a meat-heavy menu. And can be as simple as a couple
period, as well as the amount nuts, and seeds. You can do it’s a healthy diet for Mother of meat-free meals each week
and the type of carbohydrate, all this and still allow for Nature, too, as data shows that and working up from there. To
is not defined, so you have to meats and dairy in your diet, eating more plants and less keep your palate excited and to
try different types of cycling making it more flexible than meat can help in the battle make sure nutrition needs are
before figuring out what works vegetarian and vegan diets. So against global warming. being met, include a variety
for your goals. The planning committing to a plant-based of plant foods in your menu.
and tracking to be successful diet can mean committing to Cons: Depending on how Experiment with items such
means the diet can be mentally eating several meatless meals plant-centric your diet is, as tempeh and hemp seeds
draining. And for some people, and snacks throughout the you’ll need to make sure to get to help nail your protein
obsessing about counting calories week, with some dairy and enough of the nutrition readily quota. For plant foods at their
and macros can spiral into an meat sneaking in there from found in animal-based foods, nutrition and flavor peak, aim
unhealthy relationship with time to time. such as protein and vitamin to get more of them from a
food. Though some studies allude B12. It’s surprisingly easy to local farmers’ market.
to the weight-loss benefits of Pros: Research is piling up that eat a very unhealthy diet even
Matthew Kadey is an Ontario, Canada-based dieti-
a low-carbohydrate lifestyle, there is longevity power in when cutting out animal tian and food writer who has contributed nutrition
relatively few delve into the plants. Case in point: A study products. Some people will and recipe features to dozens of publications. He
is also the author of Rocket Fuel: Power-Packed
concept of swinging between in the Journal of Nutrition found simply swap out the meat and Food for Sports + Adventure (Velopress, 2016).

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REBOOT! 11 DETOX SUPPLEMENTS
FOR THE NEW YEAR
Eating a nutrient-dense, whole-foods diet will naturally
detoxify you, but sometimes your body needs some extra help.
The following supplements will help you detoxify naturally. By Lisa Turner
A
fter a long holiday season of too much wine-ing, dining, and couch potato-ing, your
body could use a serious reboot. Get a jump start on your resolutions, with these 11
supplements designed to cleanse, heal, and protect your liver, kidneys, and colon.
1. Milk thistle is a flowering 3. Chanca piedra,

plant related to the daisy and a small, shrub-like herb from
ragweed family. It’s high in the Amazonian rainforest, is
silymarin, an antioxidant and traditionally used to protect the
anti-inflammatory compound kidneys, liver, and gallbladder.
that protects and heals the Studies show chanca piedra our pick:
liver. Studies show that it can has anti-inflammatory and GARDEN OF LIFE
treat alcohol-related liver diuretic effects, reduces 4. Fiber, Raw Fiber
disease, hepatitis, and liver the risk of kidney stones the indigest-
damage from toxins, and may 2. Triphala, our pick: and possibly gallstones, ible component
HIMALAYA HERBAL
have anticancer effects. Look meaning may help treat hepatitis, of plants and seeds, promotes
HEALTHCARE
for it in capsules, tinctures, or “three fruits,” Triphala and counters toxins normal bowel movements and
teas, or as a is an Ayurvedic in the liver. Look for it the elimination of toxins from
component formula that in capsules or tinctures the body. Additionally, fiber
of cleanse our pick: contains a blend of designed for kidney, ensures a healthy balance of
formulas. amla, bibhitaki, and haritaki, gallbladder, or gut bacteria—an important
PLNT Milk Thistle
capsules medicinal fruits native to India. liver health, component of colon
It’s traditionally used to treat or in loose our pick: health. Studies show
digestive disorders, including tea form. SUNFOOD that fiber increases
SUPERFOODS
constipation, and remove the frequency of bowel
Wild-Crafted Chanca
toxins from the intestines. It Piedra Tea movements, reduces
also has powerful antioxidant inflammation in the gut,
and anti-inflammatory effects. and may protect against
Studies show that it can colon cancer. You’ll find it as
effectively treat constipation, psyllium, oat, acacia, or other
reduce intestinal inflammation, forms, in chewable tablets,
and repair intestinal damage. capsules, powders, and colon
Look for it in capsules and cleanse formulas. With any
tinctures, or in blends designed fiber supplement, start slowly
for digestive health. and drink plenty of water.
AW_WTR19_F_Detox_Final.indd 40 11/15/18 12:31 PM

our pick: Juniper berry our pick:
TRACE MINERALS
NATURE’S
ANSWER is considered RESEARCH
Probiotic
Uva Ursi Leaf
our pick:
NATURE’S WAY
a digestive aid. 55 Billion
Burdock Root It functions

5. Uva ursi, as a diuretic 10. Probiotics, beneficial
a small ever- intestinal bacteria, help detox
green shrub that’s also called 7. Burdock root, a carrot- and can the colon, prevent the over-
bearberry, contains arbutin,
a diuretic compound that
like root common in Asian
cuisine, has traditionally been
relieve bloating, growth of pathogens, protect
the intestinal mucosal barrier,
promotes urine flow and used in Chinese medicine to upset stomach, and support immune function.
maintains a healthy microbial cleanse the blood, promote Studies show that probiotics
balance in the urinary tract. digestive health, and detoxify heartburn increase stool frequency and
Uva ursi also contains allantoin,
a compound found in aloe vera,
the liver and kidneys. Studies
show it has anti-inflammatory
and other reduce transit time, helping
speed removal of toxins from
that soothes and protects tissues. and diuretic effects, helps remove GI upsets. the body. Other studies suggest
It’s been shown to reduce toxins from the urinary tract, probiotics also enhance the
urinary tract infections, relieve and protects the liver against removal of heavy metals,
inflammation, and protect damage from toxins. You’ll including lead and mercury,
the lining of the urinary tract. find it in teas, tinctures, and as well as minimizing the
Look for capsules or tinctures capsules, and in whole-root absorption of BPA and other
standardized for arbutin, and form that can be used in cooking. toxins and promoting their
limit use to two to four weeks. removal from the body. Look
for formulas that contain a
6. Dandelion leaves and variety of different species and
roots are traditionally used strains, or choose one that’s
to detox the liver and kidneys enhanced with prebiotics—
and purify the blood. They 9. Juniper berries, fibers that nourish the body’s
contain a variety of compounds from juniper shrubs innate bacteria.
that have a diuretic effect, our pick: or trees, have diuretic
NATURAL
promote urine flow, increase and anti-inflammatory 11. Glutathione is a
FACTORS
bile production, and help DGL Deglycyrrhizinated properties, and are powerful antioxidant that
flush toxins and excess fat Licorice Root traditionally used helps remove toxins from
from the liver. Other studies 8. Licorice Extract to treat bladder the body. Studies show that
show that they help protect root, another infections and flush it can treat fatty liver disease
the liver against damage from herb tradition- waste and toxins and may benefit
toxins. Look for dandelion in ally used in Chinese medicine, from the kidneys. chronic kidney
tinctures or capsules, or in stimulates the production Studies show they our pick: disease. Because
blends designed for liver of digestive fluids and bile, may also help ALLERGY RESEARCH it’s quickly broken
and kidney health. reduces inflammation in prevent bacterial Acetyl Glutathione down in the
the intestines, supports the and yeast infections. 100 mg tablets digestive
kidneys and helps regulate Look for them in tract, the
fat metabolism in the liver. tinctures or capsules; form is
our pick: Studies also show that it because one study suggested important:
SOLARAY
Organically Grown protects the intestinal tract and concentrated juniper essential acetyl-
Dandelion inhibits bacteria, especially oil may be a kidney irritant, glutathi-
those associated with the avoid juniper if you have a one or
development of ulcers. Look for serious kidney disease. liposomal
it in tinctures and capsules, and glutathione
in blends designed for kidney, are best.
liver and gallbladder health.
AW_WTR19_F_Detox_Final.indd 41 11/15/18 12:31 PM

HEALTH-MINDED PATHS TO
Olympic gold medalist Apolo Ohno, Emmy-winning comic Paula Poundstone,

and upbeat spiritual life coach Yvonne Ryba offer thoughtful routes to well-being
By Chris Mann
an a performance- company Allysian Sciences after willing body helped stand-up And sometimes we can
minded Olympian, hanging up his short-track comic Paula Poundstone look within, and upward, to
a joy-seeking comedian, speed skates in 2010. captain her adventures lighten our loads. Texas-based
and an optimistic spiritual “I think we all often get as her own glee-hunting spiritual life coach and Science
thinker show us the way to caught up in the rat race, guinea pig in her insightful of Mind practitioner Yvonne
feel-good health—even and I want to help people to and endorphin-releasing- Ryba advocates bringing
happiness—in an age of start understanding that we level funny book The Totally visions of happiness into being
seemingly 24-7 bad news, have control over our own Unscientific Study of the Search via positive thinking and
mounting everyday stress, happiness,” says Ohno, 36. for Human Happiness. affirmative prayer.
and resulting brain drain? “Our perception, our mind, The mom of three took action Ryba, 76, even credits these
With a nourished mind, an is a huge component of how in a series of experiments— practices for helping her attract
active body, and meaningful we live and the decisions we from learning to swing dance companionship and laughter
connectedness—to community, make daily. And a very strong (“I look like I’m chasing chickens,” into her life in 2016 after a
a higher power, or even a mind-body connection is she quips), to volunteering year of grieving the death of
biochemical-boosting “Hiya!” absolutely integral to making locally, to finessing a mean her second husband—as she
at martial arts class—health- sure that we have fulfillment side kick that made her kids had done nearly a decade
minded happiness, they attest, and are happy. I want people bust a gut laughing—that prior after mourning her first
is attainable and sustainable. to recognize the power we put her in the flow of feel-good husband’s passing. “Again,
Mindset, nutrition, nature, have regardless of skill set. neurotransmitters. Two I needed someone to be here
and a sense of fulfillment are Very simple tweaks that you months into taekwondo, with me,” she says. “So I
PHOTOGRAPHY: NBC/GETTY IMAGES
key to navigating this journey can do in your body and mind “I’m walking down the alley focused on what I wanted in a
for eight-time Olympic medalist and lifestyle make the biggest carrying 20 to 30 pounds of companion, and I affirmed it
turned wellness advocate difference.” kitty litter, and I realized I felt in writing. I wanted somebody
and tech entrepreneur Apolo At times, the path to bliss good,” says Poundstone, 58. who made me laugh and had
Ohno, who co-founded the takes creative experimenting, “I definitely felt a sense of a great sense of humor—and
brain health and life-coaching though. A quick wit and well-being and uplift.” that’s exactly what I got.”
AW_WTR19_F_Happiness_Final.indd 42 11/15/18 3:21 PM

MISSION APOLO: MIND OVER MATTER
Though famous for his athletic prowess, Ohno tapped into the
power of his mind—and nature—to transcend mental, emotional,
and physical stressors on his path to Olympic gold. Now he’s
sharing what he learned then, and
what he still practices as a global
businessman in a “hyper-stressed” “There’s a
world, to help others achieve well-being.
“I think that my ability to perceive
correlation
my challenges is drastically changed between the
when I’m eating properly, when I’m health of our
fueling my mind and my body better,” brain and the
he says. Ohno credits a diet high in
whole-food, plant-based nutrition,
health of our
including adaptogenic herbs such as well-being. I
ashwagandha and Rhodiola rosea and think a healthy
the adaptogenic mushroom lion’s mane, brain is a happy
for boosting his brain performance,
fostering a feel-good physiology, and
brain.”
helping him handle stress and make
better decisions. The end result: he’s more attuned and equipped to
pursue a fulfilling life optimized to bring happiness.
“There’s a direct correlation between the health of our brain and
the health of our well-being—and I think a healthy brain is a happy
brain,” he says. “I also think what we all strive for is the ability to
create and sustain the life we have on earth so it positively impacts
ourselves, our loved ones, our families, and our friends. That
makes me happy even thinking about it.”
Simple lifestyle habits can engender a healthy mind and happiness.
Ohno’s wellness routine includes practicing meditation and
connecting with nature—research shows both of these release the
“happiness hormone” serotonin—and living mindfully in the
present moment. “For me, it’s all about centering and grounding
and breathing and slowing time down,” Ohno says. “I always feel
my mind is the most clear when I’m in the mountains or near the
water. That can be going for a walk or a hike, or just looking at
water. And I always urge people to just take a half hour or hour out
of their time to be in nature.”
His tip for finding fulfillment back in life’s hustle and bustle?
“Identify what really makes you happy,” he says, and then focus
your energies on those activities and communities. Ohno has
done just this, channeling his wellness and tech passions—and
his love for communities that are “positive, reflective, uplifting,
and collaborative”—into Allysian Sciences, whose app includes
cognitive training exercises and a forum for like-minded health
PHOTOGRAPHY: NBC/GETTY IMAGES
buffs to share their success stories.

The journey to health-minded happiness, he adds, is both
an inward and outward one. “It’s a conversation you have with
yourself that then requires execution. You have to act upon
what’s going on inside your brain.”

THE SCIENCE OF HAPPY THINKING
Connecting to one’s spiritual psychological and physical
side—or, as some call it, the well-being, and even increase
spiritual mind—can also bring life span.
lasting happiness, says Yvonne Studies show that prayer also
Ryba, a licensed Science of Mind has positive health benefits,
practitioner and leader at the including boosting mental
Center for Spiritual Living in health, activating “disease-
Clear Lake, Texas. fighting” genes, and enhancing
Ryba’s teachings relationships. Ryba practices
At times, the and practices, an affirmative form of prayer
path to bliss based on late called spiritual mind treatment
takes creative religious and in which she speaks what she
is declaring for herself or others.
experimentation. metaphysical
scholar Ernest “Pray knowing that as you
EXPERIMENTS IN HAPPINESS Poundstone Holmes’ spiritual speak, you believe that, so it is.
Paula Poundstone took action by putting was her own philosophies, Whatever it is we want—health,
both her not-so-Olympic body and sharp glee-hunting promote the healing after a surgery, happiness,
a new job with great benefits—
observational wit to the test in her get-happy guinea pig, finding healing power
book. The key finding in her seven-year, of positive we can ask for it. You put it in
hands-on joy quest? “The truth is,” she notes,
activities to put thinking. the present tense, because it is
“the only thing that really makes people her on the path “Our mantra always manifesting.”
happy is ping-pong.” to those feel-good is ‘Change Ryba, who also works as a
spiritual life coach, says such
She’s joking, of course. At least in part: feelings. your thinking,
Her tome’s new paperback edition adds table change your practices are the first steps in
tennis to her lineup of 14 get-happy experi- life.’ Quantum taking action to grow joy in
ments—which include getting organized, getting quiet, getting physics explains this, that we your life. “Happiness comes
earthy, and getting warm and fuzzy—that the sometimes cheeky are powerful in our minds, from within,” she adds. “You
comic earnestly undertook. “Ping-pong did make me happy,” she greater than just what we think have to root out the negative
says. And a day-long tournament kept her so, even as she embarked of as the brain,” she says. “The things that are preventing you
on “a horrible errand having to do with family drama that night. law of the universe—also called from being happy. And you have
I literally went from playing ping-pong to going to the airport, the law of attraction—is that to take care of yourself first so
and I still had a bounce in my step until the morning.” what you think and focus upon, you can help others. From this
Sustainable happiness became the gold standard in her experiential you will create,” so sending out inner place of well-being, you
pursuit. “It wasn’t a matter if I enjoyed doing something. It was a loving and happy thoughts in will find other people attracted
matter if that thing gave me an uplift or some sort of umbrella for turn brings the same energies, to you with whom you can
the inevitable on-and-off rains of one’s daily life. That’s the real experiences, and people to you, share happiness. Just know
question,” says the wry panelist of NPR’s hit quiz show Wait Wait … she adds. Research suggests that that you are created to fulfill
Don’t Tell Me. And the answers? “If I had thought about positive thinking can help your potential and learn and
building to a crescendo of happiness, I would’ve saved the reduce stress, lower love and grow and give and
Get Fit experiment until the end.” To this day, in fact, she depression, boost be uplifted and be happy.”
continues taking taekwondo.
PHOTOGRAPHY: (TOP LEFT) JEFF KRAVITZ/GETTY IMAGES
Engaging her heart via real-life interactions has kept

her light on her feet with umbrella in hand, at times like
a Mary Poppins for seniors. Two years after wrapping
“Our mantra is, ‘Change
her Get Over Here and Help experiment, the author still your thinking, change your
volunteers twice weekly at a nursing home—in part as life.’ The law of the universe
a tribute to a lively but lonely, and, sadly, now deceased, is that what you think and focus
resident whose fun and funny ways she chronicles in her book.
“Everyone deserves to have somebody that you look forward to
upon, you will create.”
seeing and that remembers you,” Poundstone says. And as she
keeps giving, she still receives. “I feel better every single time I visit.
Chris Mann is a wellness and fitness writer, entertainment author and journalist, and digital-content producer
Something always happens that I’m not expecting—a connection.” (ChrisMann.tv). Check out his blog, wellseeingtv.com.

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beauty inside & out | discover your inner glow
FIGHT WINTER
1. Healing face
serums
When dry heat and cold
BEAUTY WOES
weather take their toll on
skin, lotion’s not always
enough. Add a powerful
serum to your skin-care
regimen; look for ingredients
Flaky skin, flyaway hair, chapped lip, and dry, like collagen, DMAE,
cracked hands: if you and your skin have had botanical stem cells,
ceramides, and peptides to
enough of winter, try these 9 products to minimize redness, lock in
banish cold-weather woes By Lisa Turner moisture, and protect skin.
Apply it morning and night, after cleansing
and toning, and before moisturizing.
PRODUCT PICKS: Reviva Collagen Serum, Derma E
2. Soothing eye treatments Vitamin C Concentrated Serum, Andalou Naturals 1000 Roses
Absolute Serum, Source Naturals DMAE Serum
Ultra-delicate skin around the eyes is easily damaged
by harsh winter weather, and dry skin means
fine lines and wrinkles are more obvious. Start by
patting on a serum designed especially for eyes,
and follow with a rich cream. Look for products
with collagen, rose oil, hyaluronic acid, pycnogenol,
green tea, and other antioxidants to nourish skin,
minimize fine lines, and undo damage.
PRODUCT PICKS: Organic Doctor Organic Rose Otto Eye Serum,
Reviva Eye Complex Firming Creme, Andalou Naturals Luminous
Eye Serum, Mad Hippie Eye Cream With Peptides, Derma E
Hydrating Eye Creme with Hyaluronic Acid and Pycnogenol
3. Gentle exfoliators
Scrubs, masks, and peels
for face and body remove
flaky skin, make cells more
receptive to lotions, and boost
circulation—especially important
in cold weather. Fruit enzyme peels are great
for oily or normal skin; if skin is sensitive, try an
exfoliating clay mask. Use a sugar scrub on your
body; jojoba bead scrubs are a gentler option for
your face. Always moisturize after exfoliating to
replenish skin’s natural oils, and don’t overdo
it—once a week is plenty, less if skin is sensitive.
PRODUCT PICKS: Jeffrey James The Exfoliant Radiant Complexion
Scrub, Reviva Light Skin Peel Mild Exfoliant, Andalou Naturals
1000 Roses Pearl Exfoliator, Ancient Earth Secrets Activated
Coconut Charcoal Mask Nubian Heritage Hand and Body Scrub
AW_WTR19_D_BeautyInsideOut_Final.indd 46 11/15/18 3:10 PM

CRANKY BOWELS?
HOW ABOUT
FATIGUE?
The
The best p
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4. Deeply hydrating 7. Hydrating cuticle care

body lotions Cold weather makes nails weak and
You add extra layers of clothes for brittle, and dry cuticles can mean
winter—and your skin needs extra pervasive (and painful) hangnails.
layers, too, to protect against freezing Before bed, use a cuticle treatment
temperatures and dry winter air. Look with jojoba, aloe, or shea butter, to
for luxurious lotions and creams made soften dry cuticles and nourish nails.
with coconut oil, shea butter, and cocoa And never go bare: a coat of clear
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8. Penetrating hand creams

5. Smoothing hair Winter can leave hands rough, dry, and
treatments vulnerable to cracks and bleeding.
Just like skin, hair gets dry and damaged Skip the lotion and go straight to
from winter cold and indoor heat; rich creams made with mango
plus, there’s the problem of frizzies. butter, hemp oil, comfrey root, and
Start with a moisturizing shampoo other plant extracts that add a barrier
and conditioner; leave-in conditioners of protection while penetrating
do double-duty, nourishing hair and skin. Add a scrub designed for hands
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6. Ultra-emollient lip balms 9. Super-rich foot creams

Cold and wind take their toll on delicate Cold weather, tight socks, and being
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they’re so dry) makes matters worse: heels, itchy skin, and fungal infections.
the enzymes in saliva that digest food Fix your feet, with a super-emollient
further irritate and dry. Choose balms cream that softens and smooths;
and sticks made with candelilla wax, slather on before bed and cover with
beeswax, olive oil, coconut oil, or cocoa lightweight cotton socks. Use a scrub
butter. If lips are cracked, soothe them designed for feet to remove dead skin
with a calendula or vitamin E ointment. and keep feet fresh. If you’re plagued
For extra protection, pick a formula by foot fungus, treat it with salves or
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winter sports enthusiast. like neem, oregano, and tea tree.
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go aromatherapy | healing essential oils
AROMATHERAPY FOR
A HEALTHY HEART
Many are mindful of how diet and exercise
affect heart health, but aromatherapy
offers complementary support with
essential oils By Cheryl Cromer did you know...
Holy basil works
T he right scent can calm

stressed souls. It’s this
ability to impact anxiety—one
Lavender battles
hypertension and is
an excellent addition to
gradually, but effectively,
in lowering cholesterol
in the body.
risk factor for high blood any blend. Cypress has a
pressure—that makes aroma- woodsy fragrance that can
therapy a heart-healthy habit gently lift away fatigue. Add
you can incorporate into your several drops of each to a diffuser sanctum)—equally energizing, 4 ounces of unscented body
daily wellness regimen to fight for a relaxing evening scent. but less aggressive. Both herbs lotion and 1–2 drops of
coronary disease. Some studies indicate that blend well with spicy ginger, a cinnamon bark with several
Essential oils are composed BASIL (Ocimum basilicum) and warming essential oil especially drops of JUNIPER (Juniperus
of various innate chemical GINGER (Zingiber officinale) boost suited for the winter months. communis), a crisp aromatic that
properties that act to help the cardiovascular system by Mix with a drop or two of is a cleansing and balancing tonic
keep the cardiovascular system supporting healthy arteries richly stimulating CINNAMON that will aid blood circulation.
running in tip-top shape. Keep and limiting the buildup of BARK (Cinnamomum zeylanicum) One last essential oil known
your heartbeats steady by tapping bad cholesterol, otherwise for an aromatic balm for the for lowering blood pressure is
into the sedative properties of known as LDL (low-density chest and solar plexus that will earthy CLARY SAGE (Salvia sclarea).
LAVENDER (Lavandula angustifolia) lipoprotein). If you prefer a increase circulation. Clary sage’s bitter scent may
and the soothing scent of sweeter, quieter herbal aroma In addition to its anti- take some getting used to, but it
CYPRESS (Cupressus sempervirens) than basil, choose essential clotting effect on blood offers the highest natural con-
as antidotes to acute stress. oil of HOLY BASIL (Ocimum platelets, cinnamon offers centration of ester, a chemical
anti-inflammatory properties. property that calms anxiety.
Natural healing occurs in the Battling hypertension?
Make Your Own Essential Oil Blends body when inflammation is Avoid stimulating essential
Antistress Balm Heart Healthy Refreshing reduced. For an after-shower oils of rosemary, sage, and
Apply as needed Massage Oil Body Tonic moisturizer that will support thyme, which may increase
to the chest and Use as a relaxing Spritz post-shower
solar plexus and massage oil or or -bath for an overall cell health, mix blood pressure.
breathe deeply. add a capful to invigorating tonic.
your bath for a
1 oz. carrier oil 4 oz. lavender
soothing soak.
(grapeseed or
sweet almond
oil, for example)
2 oz. carrier oil
(grapeseed or
hydrosol or
distilled water
12 drops lavender
good
6 drops lavender sweet almond 18 drops cypress BUYS
12 drops basil or oil, for example) 10 drops cinnamon
holy basil 12 drops ylang bark
8 drops ginger ylang complete 16 drops juniper Simplers
4 drops cinnamon 10 drops rose otto Botanical Company
Organic Cypress
bark 10 drops sandal- Aura Cacia Essential Oil
wood Clary Sage Life-Flo Health Care
Essential Oil Pure Almond Oil
8 drops vanilla
CO2 extract
16 drops clary sage 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. When she’s not writing or creating blends, Cheryl
enjoys traveling, interior decorating, and life with her Pembroke Welsh Corgi, Elle.
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fit & healthy | exercise and diet for active lifestyles
5 WAYS TO
SHAKE THINGS UP
Ring in the new year with a new outlook at the gym By Jill Schildhouse
H ave you noticed that you’re

on autopilot at the gym
lately, doing the same old moves
“When you do the same
exercises on repeat with the
same reps and intensity, you
to intrinsic. Once you have
intrinsic motivation to exercise,
you are unstoppable!”
Tip: Instead of setting up a
coffee or dinner date with your
friend, next time try a fitness
session after session? Do you are only working certain parts date. Check out your local gym
know everybody’s name in your of your muscles,” she says. GIVE IT A TRY or fitness studio’s group fitness
Zumba or Spin class? Does your “Shifting around the different So are you ready to exchange calendar and sign up to take a
yoga mat have a permanent variables of specific exercise or your boring routine for a fresh class together (extra points if
indentation from where you activity, intensity, reps, and/ fitness start in 2019? Begin you choose one neither of you
constantly place your palms or duration allows you to train with these suggestions: have ever had the guts to try).
for downward-facing dog? your body more holistically— Most gyms and studios offer
First of all, congratulations achieving a more balanced 1. GO WITH A FRIEND. Two is better drop-in rates to take a single
on your consistency and body. It also helps prevent than one, right? When you class; just ask.
dedication to your workouts injuries from overworking plan to exercise with a friend,
— but it’s definitely time to certain muscles. Your mind Sekine says you have an added 2. DIVERSIFY YOUR MENU OF
shake things up! also needs to be challenged in layer of accountability built in, OPTIONS. There are several
“It’s easy to slip into a fitness order to stay engaged in exercise. so it’s harder to bail. It’s also apps that offer flexible fitness
rut, because mastering a certain When you enjoy working out and a little less intimidating to try memberships, which provide
workout or routine feels good look forward to it, motivation something new when you have you with myriad fitness and
— and as humans, we like for exercise shifts from extrinsic a partner in crime. class options to explore. “These
things that are familiar and
comfortable,” says Aurora
Sekine, community fitness
manager and ACE-certified group
fitness instructor at Trainiac.
“But change doesn’t happen fit tip!
when we’re comfortable. Training with a friend will
Sustaining fitness as a part of help you stay
your lifestyle requires finding accountable, because
balance between having structure making plans to train
together makes it harder
and changing things up.”
to cancel a workout.
THE BENEFITS OF
BREAKING FREE
Sekine tries not to think about
fitness and exercise as a “routine”
at all, because the moment
something becomes a routine,
your mind isn’t engaged and
your body isn’t being challenged.
Plus, breaking free from a
fitness routine benefits both
your body and mind.
AW_WTR19_D_FitHealthy_Final.indd 52 11/15/18 12:25 PM

9497-A
are great alternatives and allow all with the touch of a button a few minutes right after she sweaty person to get off the
you to experience a diverse and from the comfort of your wakes up each morning, because machine you want to use).
class and/or gym setting, all own home. it helps set the tone for the rest
while getting in a great workout of her day). Restorative yoga 5. JOIN AN OUTDOOR ACTIVITY
and moving closer to your health 3. GIVE YOURSELF STRUCTURED REST. classes are also a great way to GROUP. In most cities, you can
and wellness goals,” says Your body needs to rest in give a framework to your rest day. find outdoor activity clubs and
Geoff Tripp, an NSCA-certified order to recover from exercise groups for little to no cost — the
personal trainer, and strength —but, Sekine says, that rest 4. HIRE A TRAINER. Personal group’s organizer does all the
and conditioning specialist doesn’t have to mean sitting trainers specialize in helping heavy lifting of research and
who serves as the head of fitness on the couch. In fact, giving you build a fitness plan that planning, and you just show up
at Trainiac. “The convenience yourself structured rest allows works for your body and for the hike (or run, cycle, tennis
of having your activity needs you to explore ways to find lifestyle. Plus, they are a fount match, you name it). This allows
met on your schedule is what balance in mind and body. of knowledge when it comes to you to explore new scenery in
the fitness app revolution is Tip: Try a few minutes of different types of exercises to your own city, get some exercise
all about.” mindful breathing (a form of help you mix up your routine. outside, and add like-minded
Tip: With apps such as Classpass meditation) before you start your Tip: Online training is a great people to your social circle.
or FitRserve, you can experiment day. Meditation doesn’t have way to get affordable access Tip: A quick Google search
with yoga, Pilates, cycling, to take hours or be in a special to a personal trainer on your in your city will yield some
running, HIIT, strength training, place at a specific time — you own time (without having to results of outdoor groups or
and custom personal training can experiment with what works fight traffic to get to the gym clubs, or you can use a site
to see what floats your boat — for you (for instance, Sekine takes after work or wait for a super such as Meetup.
Jill Schildhouse is an award-winning writer and editor who writes about healthcare, fitness, and food science. She is a world traveler, dog lover, and chocoholic.
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9497-AD-Group-AmazingWellness-JANFEB2019.indd 1 11/13/18 10:10 AM
make it! | creative ways to cook with superfoods and supplements
No-Bake Cacao Bars

With these Goji Berry, Pistachio & Coconut Chocolate Bars,
you’ll satisfy your sweet tooth while loading up on all the
right nutrients! By Maureen Farrar
GOJI PISTACHIO 1 cup organic unrefined 1. Melt coconut oil in a skillet on 3. Pour mixture into a parchment-
CHOCOLATE BARS coconut oil low to medium heat. Once coconut lined 9x6-inch pan.
Makes about 12 bars 1 cup Navitas Organics oil is completely melted, add in 4. Refrigerate for 90 minutes until
Cacao is one of nature’s most Cacao Powder cacao powder and mix well. chocolate mixture has completely
i t o r s '� pi c k
powerful superfoods, and it is 2 Tbsp raw organic
ed Add honey to the skillet hardened. Once set, take out of
one of the most abundant sources honey and stir for a few fridge, cut into squares, let your
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
of magnesium in nature. It’s also ½ cup Navitas minutes to let all tasty treats thaw out for a couple
loaded with antioxidants, calcium, Organics ingredients fuse. minutes before eating, and enjoy!
zinc, copper, and selenium. Cacao Goji Berries 2. Turn off the
PER SERVING: 500 cal; 32g pro;
contains more antioxidants per ½ cup raw heat and add 7g fat; 1g sat fat; 1,310mg sod;
gram than blueberries, goji berries, walnuts goji berries, chia 78g carbs; 29g fiber; 18g sugars
red wine, raisins, prunes, and even ½ cup raw Na seeds, walnuts,
de Reproduced with permission from Nativas
r
t iv
pomegranates. It also triggers pistachios as O P ow pistachios, and Organics. Recipe submitted by Kelly Nader
r ga n i c s C ac ao of @livingwellwithkel
the neurotransmitters that are ¼ cup Navitas Organics coconut flakes to the
associated with elevating mood Chia Seeds mixture. Give all ingredients
and mental well-being: serotonin, ½ cup coconut flakes a nice stir until combined.
dopamine, and phenylethylamine.
This recipe features not only cacao,
but adds goji, and chia seeds for
an extra nutritional punch.
MalNu
AW_WTR19_D_Makeit_Final.indd 54 11/15/18 3:14 PM

PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
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check it out | new and notable products
WINTER WELLNESS
What’s all the rage this season? Here’s our roundup of must-have products
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WINTERIZE YOUR HAIR & SKIN | NATURAL WAYS TO LOWER BLOOD PRESSURE

7 Best Diets for

NEW YEAR=NEW WORKOUT MJSJL JDLMS

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Enjoy! Love, Alicia

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C’MON, GET HAPPY!

The path to bliss

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WHY IS COLLAGEN IMPORTANT?

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Multi Collagen Protein includes hydrolyzed bovine

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AW_WTR19_D_News_Final.indd 11 11/15/18 12:30 PM

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AMAZING WELLNESS | WINTER 2019 13

AW_WTR19_D_News_Final.indd 13 11/15/18 12:30 PM

14 WINTER 2019 | AMAZING WELLNESS

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ZAP STRESS FAST

should MUSCLE MASS

16 WINTER 2019 | AMAZING WELLNESS

AW_WTR19_D_News_Final.indd 16 11/15/18 12:30 PM

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AW_WTR19_D_News_Final.indd 17 11/15/18 12:30 PM

S he inspired generations as one

18 WINTER 2019 | AMAZING WELLNESS

$ ANY ONE (1)

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“A ll disease begins in the

WHAT IS LEAKY GUT?

20 WINTER 2019 | AMAZING WELLNESS

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AMAZING WELLNESS | WINTER 2019 21

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small intestine and the While your physician may

22 WINTER 2019 | AMAZING WELLNESS

AW_WTR19_D_InsideScoop_Final.indd 22 11/15/18 4:46 PM