natural health - november - december 2013

5/28/2018 Natural Health - November - December 2013

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NOV/DEC 2013

DISPL AY UNTIL DEC. 9, 201

feel good look good do good

A Fresh Feas5fast, delis

Thanksgivindishes p

Stay focused Boost your mood Make meals more nutritiou

ADD MOREHAPPINESSTO YOUR

HOLIDAYSp. 84

2 ways to feel fabmorning til nightnergyAll-Day

12Soups ThatNourishand Healp. 44

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energy64 20 Secrets to More Energy Doyou wake up feeling fatigued? Needa coffee break around 3? Collapseon the couch after work? Follow ourplan to feel amazing all day long.

By Susan Hayes

nutrition72 A Global Feast Looking todo something a little different thisThanksgiving? Heres how five foodiesincorporate dishes from their ownculture into the ultimate Americanmeal. By Christy Harrisonbeauty78 Winners Circle: 2013NaturalHealthBeauty Awards We tested

your favorite products and found thebest of the best. By Virginia I. Pelley

psych84 Naturally Happy If this time ofyear has a tendency to get you down,try these drug-free strategies to bringmore joy to your life. By Tom Weede

Features

64The secretsto all dayenergy

Cover stories

22 Great gifts for those you love32 Make meals more nutritious

34 Tummy trouble?

44 12 Soups that nourish and heal

52 Stay focused

64 All-day energy!

72 A fresh feast

78 Our award winners!

84 Add more happiness to your holidays

88 Boost your mood

ont ntsNovember/December 2013 Volume 43, Issue 6


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2 naturalhealthmag.com NOVEMBER/DECEMBER 2013

17 10 Ways to Go NaturalPop someheirloom corn request a window seat check your Facebook profile for an ego boost take a healing vacation and more.

22 NaturallyGive: Greener gifting Love Your Pets:Gift-a-Pet certificates for theholidays Stay Healthy: Occasional stressboosts the brain Eat Well:Roasted YellowBeet Salad with Warm Maple-MustardDressing.

34 Vital AdviceHow Can I TreatIndigestion?Three experts share holistic fixesand prevention tips.

36 Beauty NewsGolden beauty products agave smoothing treatments for hair andmore.

38 Natural BeautyTub Therapy:Wake upor unwind with these essential oils. By AshleeHillier

44 Healthy AppetitesHealing Soups:Notfeeling well? Theres a soup for thatandanything else that ails you.By Matthew Kadey,M.Sc., R.D.

52 Good MedicineFinding Focus:Learnthe signs of ADHD and ease symptoms witheffective remedies.By Niika Quistgard-DeVivo

88 Natural HealingThe Right Stuff:Boostyour immunity, have more energy and findemotional balance with adaptogenic herbs.By Nora Isaacs

96 Make One ChangeFind Your Gratitude:To feel more joy, calm and balance, givethanks.

in every issue4 naturalhealth.com

10 Editors Letter

12 Speak Your Mind

93 Shopping Guide

contents

7hanksgivingwith a twist

18Ice cream

sansGMOs

Departments

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22Eco-gifting made easy


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Make CocoaViadaily cocoa extractsupplement your source for cocoa flavanols.There have been over 100 scientific studieson cocoa flavanols. Found naturally in cocoabeans, the cocoa flavanols in our special

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Undo YourIndulgencesIf you go overboard this holiday season,heres how to reverse the damage.naturalhealthmag.com/undo

Healthy HolidayCookingIts never been easier to preparea nutritious holiday meal.naturalhealthmag.com/holidayfood

ResolutionRevolutionSkip the generic New Years vows andfocus on the things that really matter.naturalhealthmag.com/resolutions

Gifts That Give ackThis holiday season, offer glad tidings withpresents from companies such as Dr. Weiland Fords Warriors in Pink that are eco-friendly or give their proceeds to charity.naturalhealthmag.com/giftguide13

Most populararticlesSecrets of People Who Never Get SickSauted Cinnamon Pears

The Doable Detox

Weigh inHow does winter weather affect youGo to naturalhealthmag.com/polls.

Follow us on Twitter @_NaturalHealth.

ow onnaturalhealthmag.com


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It Takes Guts. . . to be Different

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

Discover more at: www.EssentialFormulas.com Vegetarian Gluten Free No Refrigeration Needed Safe for Children & Adults

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in your gut and adapted to your unique inner environment. Its like your own fingerprint. Probiotic supplements are great,

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THE INFORMATION IN NATURAL HEALTHIS INTENDED TO EDUCATE. DO NOT SUBSTITUTE IT FOR THE ADVICE OF A QUALIFIEDHEALTH CARE PROFESSIONAL. READER DISCRETION IS ADVISED. WEIDER PUBLICATIONS, LLC, PUBLISHER OF NATURAL

HEALTH, DOES NOT PROMOTE OR ENDORSE ANY OF THE PRODUCTS OR SERVICES ADVERTISED BY A THIRD-PARTYADV ERT ISE R I N T HIS PUB LICAT ION ; N OR DOE S W EID ER PUB LICAT ION S, LLC, VER IFY THE ACC URA CY OF ANY CLAI MS MAD E I N

CONNECTION WITH SUCH ADVERTISEMENTS. WEIDER PUBLICATIONS, LLC, ASSUMES NO RESPONSIBILITY FOR RETURNINGUNSOLICITED MATERIAL, INCLUDING BUT NOT LIMITED TO PHOTOGRAPHS, ARTWORK, MANUSCRIPTS AND LETTERS.

Advisory Board

Managing Editor

Senior Editor

Associate Beauty Editor

Fitness Editor

Copy Editor

Research Editor

Editorial Assistant

Managing Editor, naturalhealthmag.com

Contributing Editor (Books and Food)

Contributing Editor (Nutrition)

Contributing Editor (Detox)

Consulting Editor

Editorial

Maura Weber

Virginia I. Pelley

Ashlee Hillier

Teri Hanson

Melissa Brandzel

Kristi Haar

Cassie Tomlin

Jeanne Ricci

Lisa Sprung Cohen

Ashley Koff, R.D.

Kris Carr

Hillari Dowdle

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Two-time winner of the Aveda Environmental Award, Natural Healthwas one of therst publications to print on recycled paper. (An average issue uses approximately63,000 pounds of 10 percent post-consumer recycled paper.) In addition,NaturalHealthhas reduced its paper size and weight, resulting in a 20 percent decrease inpaper consumption. PLEASE RECYCLE THIS MAGAZINE.

Peg Moline

Vice President/Editor in Chief

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Art

Harriet Beinfield, L.Ac.

San Francisco; acupuncturist/

herbalist; co-author, Between

Heaven and Earth: A Guide to

Chinese Medicine

Mark Blumenthal

Austin, Texas; founder/director of

the American Botanical Council;

editor/publisher of HerbalGram

Alan Dattner, M.D.

New Rochelle, N.Y.; board-

certified dermatologist specializing

in holistic dermatology

Carolyn Dean, M.D., N.D.

Maui, Hawaii; member, board of

governors, Canadian College ofNaturopathic Medicine

James A. Duke, Ph.D.

Fulton, Md.; author,

The Green Pharmacy

Anti-Aging Prescriptions

James S. Gordon, M.D.

Washington, D.C.; director, Center

for Mind-Body Medicine

Elson M. Haas, M.D.

San Rafael, Calif.; integrative

physician; founder/director,

Preventive Medical Center of Marin;

author, The Detox Diet, Third Edition

Robert Ivker, D.O.

Littleton, Colo.; author,Sinus

Survival: The Holistic

Medical Treatment for

Allergies, Colds, and Sinusitis

Jennifer Jacobs, M.D., M.P.H.

Edmonds, Wash.; homeopathic

physician; co-author, Healing

with Homeopathy

Efrem Korngold, O.M.D.

San Francisco; acupuncturist/herbalist; co-author, Between

Heaven and Earth: A Guide to

Chinese Medicine

Robert McCaleb

Boulder, Colo.; president, Herb

Research Foundation; co-author,

The Encyclopedia of Popular Herbs

Judith Orloff, M.D.

Los Angeles; assistant clinical

professor of psychiatry at UCLA;

author, Emotional Freedom

Joseph E. Pizzorno Jr., N.D.

Kenmore, Wash.; co-founder and

president emeritus, Bastyr University;

co-author, How to Prevent and Treat

Cancer with Natural Medicine

Erika Schwartz, M.D.

New York City; integrative

internist; author, The 30-Day

Natural Hormone Plan

Molly Siple, M.S., R.D.

Los Angeles; nutritionist; author,

Healing Foods for Dummies

Jacob Teitelbaum, M.D.

Annapolis, Md.; director,

Annapolis Research Center for

Effective CFIDS/FMS Therapies

Dana Ullman, M.P.H.

Berkeley, Calif.; author, The

Homeopathic Revolution: Why

Famous People and Cultural

Heroes Choose Homeopathy

Meghan RabbittDeputy Editor

eczemacare

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Kristen Elliott;

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Liz Horan Jenks, Jenks & Co.; [email protected]

Christine Schultz; [email protected]

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hat makes you happy? This is the time of year when lots ofpeople think and talk about this topic, and I hope youll indulgemy answer: Feeling grateful makes me happy.

Of course, Im thankful for my familymy daughters, my mom, even my ex-husbandmy dearfriends (you know who you are), my crew team, my health I could count many more people andthings that put a big smile on my face. But Im going to take this opportunity to say thank youforbeing a reader of this magazine, because working on it has made me incredibly happy.

When we broughtNatural Health back to Los Angeles in 2009 and I became editor in chief, I

saw it as an opportunity to reach an even wider audience with the message that it is possible tolive a sustainable, healthy, kind and conscious lifewith style. And throughout the last four years,I think weve brought you what you crave most: useful and easy-to-implement plans for cleansingtoxins out of your system; the newest, purest beauty products; natural remedies for conditions thatprompt many doctors to prescribe drugs; and cutting-edge info on integrative medicine. I know asIve edited this magazine, Ive learned so much about what I can do to get a little more natural everyday, whether its connecting with my inner animal (see pg. 20) or riding my e-bike to work.

Im also proud that we have been able to continue publishing this magazine (in 2011 wecelebrated 40 years ofNatural Health!) despite the economic downturn. In fact, we are thrivingon newsstands. I think its quite possibly because you can see yourself in our pages, and you aremaking changes that will help you lead a more fulfilling, healthy and happy life.

Change is a big part of my life at the moment: Natural Health is returning to our NewYork City office, in the capable hands of new editor in chief Laura Kalehoff. Ill be staying in

Los Angeles to guide my youngest daughter through her last year of high school and off tocollege. I need to thank my deeply talented staffthe editors (past and present), designersand assistants, as well as the writers, models and photographers weve worked withfor theirvision, skills and rock-solid support (a special shout-out to amazing art director Yvonne Duran).Turn to pg. 6 and take a look at the names on our masthead, because youll be seeing us.

Ill admit, changeespecially this onecan be tough. But Im thankful for this opportunity,and excited for the new adventures in store for me, and my team.

With love and gratitude,

Just say thanks

Need toboost yourmood?

Editors Letter

Super soups

Talk about a great

delivery system.

Each of our 12

soups has a healing

ingredient.

pg.44

Energy 24/7

Timing is everything:

Try our 20 secrets to

having more energy

all day long.

pg.64Editor in chief

[email protected]

w

Cool, clear water ... The Institute of Medicine

suggests women get 9 cups a day, but most adults

drink fewer than four, and 20 percent dont like

the taste. The answer from our sister pub,Shape:

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Whether a survivor or a supporter, when you wear Ford Warriors in Pink wear and gear,

you show everyone that you are in the fight against breast cancer. 100% of the net

proceeds from each sale supports one of four breast cancer charities.You make

the choice when you check out. Shop today at fordcares.com.

The Warriors in Pink Models of Courage speak out with the voice of experience.

Watch COURAGE TALKSas they discuss life with breast cancer. More sharing creates

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Speak Your Mind

We hear youDIY, naturally For a magazine focused on all thingsnatural, you promote a lot of products that are processed.I would appreciate it if you compared commercial productswith homemade solutionsfor example, a mix of baking soda,

white vinegar and water is a great all-purpose cleaner. It wouldbe nice to learn about other natural remedies Ive missed.DANIELLE MATTHEWS,Fort Pierce, Fla.

Vegetables for all! I absolutely loved every recipe inyour feature on vegetarian cooking (Beautiful, Simple,Vegetarian, September/October 2013). There was somethingfor everyonemy kids loved the omelettes with apples andcottage cheese and the zucchini rolls were a hit at an officepotluck. Thanks for inspiring me to branch out in my kitchen!ANN RITT,Portland, Maine

Correction:The May/June story Medicine Cabinet Makeover

mentions Traditional Medicinals Smooth Move as a way torehydrate after diarrhea; this is actually a laxative. A betterchoice would be Organic Chamomile or Peppermint tea.

I drink cold,unsweetened green tea. PAMELA DANIELS HASSAN

I have a good stretch.

LAURA BARFOOT

Tell us In a recent Facebook post, we asked: How do youlift yourself up when youre tired or depressed?

Join the

conversationGot an opinion? Want toshare an idea? We want to hearfrom you!

1.Email us at [email protected].

2.Become a fan of NaturalHealthon Facebook.

3.Follow us on Twitter@_NaturalHealth.

4.Send mail to Natural Health,4 New York Plaza, 4th Floor, NewYork, NY 10004.

What brings you the

most happiness?47%Giving toothers

34%Feelinghealthy

14%Creatingsomething

5%The rightambiance

(VISIT NATURALHEALTHMAG.COM

TO WEIGH IN ON FUTURE POLLS.)

Check out our advice for beatingthe blues: Turn to Naturally

Happy on pg. 84.


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Many of us take our daily multivitamin without

thinking about it. But think about this: Most

multivitamins are just something called synthetic

chemical isolateschemically processed vitamins

not found in nature.

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NOVEMBER/DECEMBER 2013 naturalhealthmag.comPHOTOGRAPHY:(fromtop)STEPHANIERAUSSER;RONIRAMOS.Propstyling:AmyPaliwoda.SeeShoppingGuide

onpg.93forfashionandretailinformation.

ways to go natural

november december 13

Find an heirPopcorn shouldntneed to besmothered inbutter to tastegood, heirloompopcornenthusiasts say.Companiescultivating thecenturies old plantusing organic,sustainablefarming practicesare popping upnationwide, andproponents saytheir popcorn ismore flavorful andeasier to digestthan commercialvarieties. Plus,keeping heirloomplants incirculation helpspreserve geneticdiversity in ourfood supply. Buysnack packs orwhole kernels attinybutmightyfoods.com, boulderpopcorn.com,

amishcountrypopcorn.com and479degrees.com.

Spread your wingsHelp the nonprofit OnWings Of Care in its missionto track and rescue wildlife

and domestic animals in need, providerehabilitation services and help preservethe ecosystem with aerial, sea and ground

missions with a tax-deductible donation.Visit onwingsofcare.org to learn more.

Youre goodenough,and smartenough ...If you suffer fromchronic stress,here are threegood reasons tocarve someme-time into yourday: A brief self-affirmation canrelieve acutestress, increaseyour creativityand even makesolving problemseasier, suggest

researchers atCarnegie MellonUniversity inPittsburgh, Pa.Students whoparticipated in thestudy were askedto rank theirvaluessuch asartistic or athleticability, orrelationships withfamily members

in order ofimportance.Researchersnoted improvedproblem-solvingin the stressedstudents whowrote about theirmost importantvalues comparedto the controlgroup who wroteabout ones they

considered muchless important.


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ways to gonatural

workplaces, aNorthwesternUniversity studyfound. Office hoursoccur at a time ofday where lightexposure has astrong impact,says study co-authorIvy N. Cheung, adoctoral candidatein the interdepart-mental neuroscienceprogram atNorthwesternUniversity inChicago. Therefore,lighting in the officehas effects beyondthe workplace. Tryto get outside for awalk or eat outdoorsduring yourworkday, Cheungsays. Morning lightis most importantfor regulatingcircadian rhythms,she adds.

Request awindow seatWorkers in officeswith windows getmore and bettersleep at night, aremore physicallyactive and havea higher qualityof life than thosein windowless

Face factsNeed anego boost? Log onto Facebook and checkout your own profile.

A University of Wisconsin atMadison study recently found thatsubjects exhibited an increase in

self-esteem after perusing theirown profiles for five minutesbutlonger than that reduced motivationto perform cognitive tasks well.The study authors think that seeingidealized Facebook versions ofourselves might make us rest onour laurels a bit and not feel as

obligated to pursue goals that couldincrease our self-worth.

Go non-GMOThat bowl of Ben & Jerrys just got evensweeter: The company has promised to transition fromits current 80 percent GMO-free ingredients to 100percent by years end. And by the end of 2014, all Ben &Jerrys will be labeled GMO-free too. To help urge othercompanies to follow suit, check out justlabelit.org.


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Weve all faked a headache or used the excuse Im too tired but the truth is

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Make an impactFor each bag ofGMO-free mapleoat, blueberry honeyand vanilla almondgranola sold, Impact

Foods and partnerWorld FoodProgram USAprovide a meal forkids in impoverishednations. ($35;impactfoods.com)

+ =

ways to go natural

Get morescreen timeAn overwhelmingnumber of childrenand teens in theU.S. lack access tothe mental healthcare that theyneed, according toa survey by the

National VoicesProject of theUniversity ofMichigan. Toaddress theproblem, mentalhealth careproviders arefinding thattelemedicinenew programs thatallow patients tomeet with

psychologists viaSkype type videoconferencingsessions or evenby phonecanhelp, says MatthewM. Davis, M.D., apediatrician at theUniversity ofMichigan healthsystem in AnnArbor and directorof the National

Voices Project.This treatmentcould be invaluableto patients in ruralareas where healthcare optionsare lacking,proponents say.

Tap youranimalinstinctsAnimal Flowat Equinox fitnessclubs combines aseries of fluidmovements that mixelements of parkour,break dancing,gymnastics, running

and circus arts.The result? Theprimal movementstarget hard-to-workmuscles so yousee results quickly.(equinox.com)

Take a healing vacationGive your getaway a healthymakeover with a retreatat Hippocrates Health Institute

in West Palm Beach, Fla. Their one-to three-week Life Transformation

Program offers instruction byrenowned health experts BrianClement, Ph.D., L.N.C., and AnnaMaria Clement, Ph.D., L.N.C., in rawvegan cooking, detoxing, meditation,yoga and emotional healing. Evenbetter, all this learning happens ina serene, tropical setting. Pricing and

accommodations vary, and financingis available. (hippocratesinst.org)


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naturallygive22

love your pets28

stay healthy 30

eat well 32

greenergifting

You dont have to be a

holiday killjoy to be kind

to the Earth. Celebratethe season by giving

sustainable, eco-

friendlier items. Plants

are always a great choice,

and thrifted glass jars

make beautiful gifts

when filled with spices,

chocolates, bath salts or

small soaps bought inbulk. You can also sign

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givenaturally

1>>Pangea Organics BarSoapsCertified organic,vegan and gluten-free,these gentle soaps comein 100 percent post-consumer newspapercartons embedded with

spruce tree seeds youcan plant to grow aChristmas tree. ($8;pangeaorganics.com)

2>>The Apron ProjectApronThese one-of-a-kind aprons are made byRwandan artisanmembers of IndegoAfrica, a nonprofit thathelps women-ownedbusinesses in Rwandaachieve economicsustainability. Inaddition, $8 of each

apron sold benefits FoodTank: the Food ThinkTank, an organizationthat supports worldhunger and obesity aidefforts. ($40;apronproject.co)3>>Kharma Khare YogaReincarnated MatMade from recycledtires, these mats areultra-strong and durable,and the company invitescustomers to return oldmats for half-off credit

on a new one. Returnedmats are recycled tocreate new ones or thecompany donates themfor use in childrensplaygrounds. ($145;kharmakhare.com)

4 >>WASARA Picnic Kitfor 6This compostableset of plates, bowls,tumblers and utensilsalso includes recycled-paper napkins andcompostable waste bags,and is tied up in acolorful, reusableorganic cotton cloth.($39; branchhome.com)

5>>Recycled VinylRecord Guitar PicksHand-cut from old LPsthat no longer play, thesepicks are a great gift forthe eco-consciousmusician. (Plus, theylook supercool.) ($5 forsix; vat19.com)>>

4

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We purposely choose from over 100botanicals to create 60 unique blends that support things likeenergy clarity awareness and general feel-goodness. From sweetto spicy the same things that make Yogi teas delicious make

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givenaturally6>>Mend Tree ToteThese 100 percentcotton canvas bags arehandcrafted by womenin northern Uganda;the leather band on eachone bears the signatureof the maker. Printedusing sustainablepractices, each tote in

Mends InvisibleChildren line helpsempower womenaffected by the LordsResistance Army (LRA)conflict in Uganda.($75; mend.co)

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keep your body inproper alignment andare free of animal-derived materials. ($290;blakebrody.com)

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Delicate facial skin often needs a hydration boost duringthe harsh winter months. Aubreys Revitalizing Therapyskin care line is specially formulated for dry or matureskin types with moisturizing, organic Rosa Mosquetaoiland organic aloe vera. Alaria esculenta extract, found in

the Revitalizing Therapy Moisturizer, is clinically proven toVINYZIREXI WOMRERH MRGVIEWI WOMRVQRIWW [LIRYWIH >

Tub therapyWith all the tasksyou cram into your day, luxuriating in the tubmight seem like a laughable indulgence. But making time for abath can actually stimulate blood circulation, calm your nervous system and even help you fall asleep atnight, says Marina I. Peredo, M.D., P.C., a dermatologist in Smithtown, N.Y. Adding the right aromatherapyessential oils can help you recharge and energize or relax and unwind, as well as nourish and hydrate

your skin, improve your mood and relax your muscles. To inspire you to hop into the tub for a soak, hereare eight amazing productsand the best time of day to use them


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b-leve b-plushBody Puff($7; b-leve.com)

improves skinstexture byhelping to sloughoff dead cells.

Natural Beauty

recharge Need an eye-opener? Awaken your senses with a citrus-infused bath. Citrusoils, such as mandarin, grapefruit, lemon and lime, are uplifting and can improve your mood. They canalso help soothe and invigorate tired muscles, says Lina Hanson, a natural beauty expert and author of

Eco-Beautiful: The Ultimate Guide to Natural Beauty and Wellness(Rodale). Some citrus oils are photo-sensitive, which means they may cause skin redness or irritation if you spend a lot of time in the sun,

adds Peredo. So save this type of bath for later in the day.To stimulate your senses and boost your energy, add the above pick-me-ups to your bath.


Dr. Hauschka

Lemon LemongrassVitalizing BathEssence($30;drhauschka.com)contains lemonpeel oil and super-moisturizing organicsunflower oil.

Weleda CitrusCreamy BodyWash($12; usa.weleda.com) is avegetable-basedcleanser containinglemon peel oil andis free of syntheticfragrances.

emerginC ScientificOrganics Ginger-LimeSugar Scrub($45;emerginc.com) is paraben-free, gently exfoliates skinand nourishes with pumpkinseed and apricot kernel oils.

>>


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AHAVA RelaxingHoney-HerbalMineral Bath Salt

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Natural Beauty

relax Wind down after a stressful day by spiking your tub with calming essential oils andnaturally hydrating raw honey. Lavender promotes relaxation and eases anxiety, says Hanson. In additionto its aromatherapy benefits, lavender oil helps control acne, eczema and dermatitis, and soothes mildburns and itchy insect bites, Peredo says. Adding honey to your bath amps up its therapeutic power withits antimicrobial and anti-inflammatory abilities, and honeys alpha-hydroxy acids (a natural exfoliant)

are thought to help minimize the appearance of scars. A bath is also a great time to apply a clay-based facemask, especially if its one that stays on 10 minutes or longer, Hanson says. Theyre rich in minerals andhelp remove harmful toxins from the skin, leaving you glowing. For soothing bathing, try these:

Earth TherapeuticsAnti-StressMicrowavableSinus Pillow($13;

earththerapeutics.net)can be warmed toreduce sinus tensionor cooled to sootheand de-puff eyes.

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Healing soupshen youre un erthe weather, a steamingbowl of soup is a surefire way to feel betterfast. Weve got soups to soothe all your ills, from stress and PMS toconstipation and inflammation. Each of these 12 recipes is based ona healing ingredientand every one is easy to make and incredibly

satisfying. These are the healthy, healing soups you need this winter.

Not feelingwell? Theresa soup forthatandanything elsethat ails you

Healthy Appetites good eating made simple byMatthew Kadey, M.Sc., R.D.

>>

PoachedSalmon

Udon Soup,pg. 46


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When it comes to probiotics,

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feeling down?SUPER SOUP INGREDIENT:

WILD SALMONLong-chain omega-3 fatty acids, whichare found in high concentrations insalmon, help ease depression.

Poached Salmon Udon Soup:

In a large pot, bring 5 cups water,

1 pound wild salmon, 8 thin ginger

slices and ounce dried shiitake

mushrooms to a low simmer. Gently

simmer for 8 minutes, or until salmon

is opaque and flaky. In a separate

pot, cook 6 ounces udon noodles

according to directions; drain and

rinse. Flake salmon and put back into

first pot along with udon noodles, 2

sliced baby bok choy, teaspoon red

pepper flakes and salt to taste. Whisk

2 tablespoons white miso with 13cupsoup broth, add to soup and heat until

greens are tender. Garnish with green

onion and serve immediately.

Per serving:340 calories, 7.5 g fat (1

g saturated fat), 62 mg cholesterol, 30

g protein, 39 g carbohydrates, 4 g

fiber, 650 mg sodium.

want more mental focus?SUPER SOUP INGREDIENT:

MUSSELSThese bivalves boast vitamin B12;not getting enough may increasecognitive decline.

Mussels in Beer Broth: Heat 1

tablespoon oil in a large saucepan over

medium heat. Add 2 chopped shallots

and 3 chopped garlic cloves; cook

4 minutes. Add 5 diced tomatoes, 1

tablespoon fresh thyme, 1 tablespoon

butter, teaspoon red pepper flakesand 2 cups wheat beer; bring to a

Healthy Appetites

boil. Add 2 pounds rinsed mussels

and cover; simmer until mussels

open, 3 to 4 minutes. Using a slotted

spoon, transfer solids to serving bowls.

Season liquid with juice of lemon

and pepper to taste; boil until reduced

by half. Top mussels with beer broth.

Garnish with cilantro.



g protein, 25 g carbohydrates, 2.5 g

fiber, 372 mg sodium.

want stronger bones?SUPER SOUP INGREDIENT:

BROCCOLICalcium works with vitamin K, foundin broccoli, to help build bone tissue.

Broccoli Watercress Soup:

Heat 1 tablespoon oil in a large

saucepan over medium heat. Add 1

chopped shallot and 2 diced garliccloves; cook 3 minutes. Add 4 cups

low-sodium vegetable broth, florets

of 1 large broccoli, 1 teaspoon dried

oregano and teaspoon each salt

and pepper; simmer 20 minutes. Stir

in 1 tablespoon red wine vinegar, 1

seeded and diced jalapeo pepper,

1 bunch watercress and juice from

lemon; pure. Stir in 1 cup unflavored

almond milk; heat 2 minutes. Garnish

with Parmesan cheese and toasted

sunflower seeds.

Per serving:100 calories, 4 g fat (0.5g saturated fat), 0 mg cholesterol, 7

g protein, 10 g carbohydrates, 1.5 g

fiber, 325 mg sodium. >>

roccoliWatercressSoup (top),Mussels inBeer Broth

(bottom)

Tofu Miso Seaweed Soup(top), Scallops with Saffron

Broth (bottom). Recipes, pg. 48.


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need thyroid health help?SUPER SOUP INGREDIENT:

SEAWEEDLoaded with iodine, which is necessaryfor proper thyroid function, seaweedalso contains folate, calcium, iron andvitamins A, C, E and K.

Tofu Miso Seaweed Soup:Soak ounce dried wakame in water for 10

minutes; drain and chop. Bring 5 cups

water to a boil, add wakame and 1

cup sliced oyster mushrooms; simmer

5 minutes. Whisk 3 tablespoons white

miso with 13cup soup stock and add

to soup along with 1 block (14 ounces)

cubed firm tofu and 1 tablespoon chili

garlic sauce; heat 2 minutes. Garnish

with green onion.

Per serving:133 calories, 4 g fat (0 g

saturated fat), 0 mg cholesterol, 10 g

protein, 11 g carbohydrates, 3 g fiber,760 mg sodium.

dealing with PMS?SUPER SOUP INGREDIENT:

SAFFRONThis brightly colored spice has beenshown to relieve the symptoms ofpremenstrual syndrome.

Scallops with Saffron Broth:

Season 1 pound bay scallops with

Healthy Appetites


salt and pepper. In a large skillet, bring

to a simmer 2 cups low-sodium

chicken broth, 1 teaspoon orange

zest, teaspoon saffron and

teaspoon sweet paprika. Add scallops;

simmer 2 minutes. Flip scallops; cook

until opaque in center, about 1 to 2

minutes. Garnish with fresh chives.Per serving:145 calories, 2.5 g

fat (0.5 g saturated fat), 56 mg

cholesterol, 28 g protein, 2 g

carbohydrates, 0 g fiber, 327 mg

sodium.

feeling anxious?SUPER SOUP INGREDIENT:

GREEN TEAStudies have found that greentea eases anxiety. It also containsL-theanine, an amino acid that can

improve mental focus.Green Tea Chicken Rice Soup:

Bring 5 cups water to a simmer. Turn

off heat, add 3 green tea bags and

1 sliced lemongrass stalk; steep 10

minutes. Remove solids from tea broth,

bring to a simmer and add 1 cup

shelled frozen edamame, 1 cup sliced

shiitake mushrooms, and salt and

pepper to taste; cook 5 minutes. Add

1 pound cooked cubed or shredded

chicken breast, 1 cup cooked brown

rice, 1 tablespoon sesame oil and 2

sliced green onions; cook 2 minutes

or until heated through. Garnish with

cilantro and serve immediately.

Per serving:340 calories, 10 g fat (2

g saturated fat), 95 mg cholesterol,

42 g protein, 20 g carbohydrates, 4 gfiber, 95 mg sodium.

want to boost your livers health?SUPER SOUP INGREDIENT:

ASPARAGUSGuard the bodys main detox centerwith glutathione, an antioxidantin asparagus that protects the liver.Choose firm, thin stems with deepgreen closed tips.

Creamy Asparagus Soup:In a

large pot, heat 1 tablespoon oil over

medium heat. Add 2 sliced leeks, 1cup sliced cremini mushrooms and

1 bunch chopped asparagus; cook

4 minutes. Add 4 cups low-sodium

vegetable broth, 2 tablespoons fresh

tarragon, 1 teaspoon cumin, and

salt and pepper to taste; simmer

20 minutes and pure. In a food

processor, mix together 1 cup

unsalted cashews and 23cup water

until smooth. Stir mixture and juice of

lemon into soup; heat 5 minutes.

Garnish with crostini.

Per serving:280 calories, 19 g fat (3

g saturated fat), 0 mg cholesterol, 12 g

protein, 21 g carbohydrates, 3 g fiber,

135 mg sodium.

want more energy?SUPER SOUP INGREDIENT:

GRASS-FED BEEFFoods that are high in iron, like grass-fed beef, help carry energy-producingoxygen to cells.

Beef and Spelt Berry Soup:In

a large saucepan, combine 4 cups

low-sodium beef broth, 1 cup water,

cup whole spelt kernels, 2 dicedparsnips, 2 sliced celery stalks, 2

cups sliced cremini mushrooms, 1

tablespoon tomato paste, 2 teaspoons

Worcestershire sauce, 1 teaspoon dried

thyme, and salt and pepper to taste;

simmer until spelt is tender, about 60

minutes. Stir in 1 pound cubed cooked

grass-fed beef (lean sirloin) or bison;

heat 5 minutes. Garnish with parsley.



g protein, 34 g carbohydrates, 6 g fiber,

280 mg sodium. >>

Green TeahickenRice Soup


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want to prevent cancer?SUPER SOUP INGREDIENT:

LENTILSFolate, a B vitamin that helps preventchanges to DNA that may lead tocancer, is a key nutrient in lentils.

Lentil Quinoa Soup: Heat 1

tablespoon oil in a large saucepanover medium heat. Add 1 diced

yellow onion; cook 4 minutes. Add

1 teaspoon cumin seeds, 1 tablespoon

minced ginger, 2 minced garlic cloves

and teaspoon each cayenne,

ground cloves and salt; heat 1

minute. Add 5 cups low-sodium

vegetable broth, cup dried red

lentils, 1 teaspoon dried thyme,

29-ounce can crushed fire-roasted

tomatoes and 2 chopped carrots;

simmer 20 minutes. Stir in cup

cooked quinoa, cup unsaltedcashews and juice of lemon; heat

5 minutes. Garnish with parsley and

serve immediately.

Per serving:485 calories, 17 g

fat (2.5 g saturated fat), 0 mg


carbohydrates, 19.5 g fiber, 625

mg sodium.

want to reduce inflammation?SUPER SOUP INGREDIENT:

EXTRA-VIRGIN OLIVE OILA key component of extra virginolive oil, phenolic compounds arepowerful anti-inflammatories.Garlic has anti-inflammatory and

antiseptic properties.Corn Soup with Basil Oil:

Heat 1 tablespoon oil in a large

saucepan over medium heat.

Add 1 diced red onion, 2 diced red

bell peppers and 3 minced garlic

cloves; cook 4 minutes. Add 3

cups frozen corn; cook 3 minutes.

Add 4 cups low-sodium vegetable

stock, 2 tablespoons fresh dill,18 teaspoon cayenne, and salt

and pepper to taste; simmer 10

minutes. Pure 2 cups soup and

return to pot. Pulse together

cup extra virgin olive oil and 1 cup

fresh basil in a food processor.

Garnish with basil oil.

Per serving:335 calories, 18 g fat

(2.5 g saturated fat), 0 mg


carbohydrates, 6.5 g fiber, 131 mg

sodium.

Healthy Appetites

need to lower your bloodpressure?SUPER SOUP INGREDIENT:

BELL PEPPERSRipe bell peppers are packed withvitamin C, which has been shownto reduce blood pressure. To get the

most C in every bite, choose vividlycolored peppers that feel firm andheavy for their size.

Roasted Red Pepper Beet

Soup: Heat 1 tablespoon oil in a

large saucepan over medium heat.

Add 1 diced onion; cook 5 minutes.

Add 4 cups low-sodium vegetable

broth, 1 cup sliced roasted red

bell pepper, 2 peeled and sliced

medium-size beets, 1 tablespoon

ground coriander, 1 teaspoon

fennel seeds, and salt and pepper

to taste; simmer 30 minutes. Stir injuice of lemon and 1 tablespoon

fresh thyme; pure. Garnish with

soft goat cheese.

Per serving:110 calories, 3.5

g fat (0.5 g saturated fat), 0 mg


carbohydrates, 3 g fiber, 320 mg

sodium.


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Good Medicine the integrative approach

Finding focusLearn the signs of ADHDand ease symptoms witheffective remedies.

o ne year, I decided to teach yoga, homeschool my son, join a singinggroup and remodel the kitchen. These (and other) projects came upjust after Id finished my degree in interior design and certificate inayurvedic medicine, published a journal and redesigned my garden.Somehow I managed to get it all done, which is impressive considering my commitment could usuallybe measured in days or weeks, not months or years.

I see this same pattern repeated again and again: boundless enthusiasm for idea after idea, temperedby a restlessness that keeps me always moving on to the next thing. Its what a behavioral neurologistwould call attention deficit hyperactivity disorder (ADHD).

In spite of intelligence and enthusiasm, someone with ADHD experiences daily life as a constantstruggle. Boredom, procrastination, disorganization and a tendency to say yes to too many projects

byNiika Quistgard-DeVivo

People withADHDperceivetoo muchat onceand cantfilter out

extraneousstimuli.


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Good Medicine

Do You Have ADHD?The principal characteristics of attention deficithyperactivity disorder (ADHD) are inattention,hyperactivity and impulsivity, according to theNational Institute of Mental Health. Behaviorcan be predominantly inattentive (loses tools,makes careless mistakes, is easily distracted,leaves tasks uncompleted), predominantlyhyperactive-impulsive (feels restless andfidgety, interrupts, blurts out comments, hasdifficulty relaxing or waiting) or both.

The following self-test questions, developedby the World Health Organization, can helpyou identify behavior consistent with adultADHD. Answer never (0 points); rarely (1point); sometimes (2 points); often (3 points);or very often (4 points). A score of 11 pointsor more indicates the potential benefit of beingevaluated by a health care provider.

In the last six months:1.How often have you been distracted byactivity or noise around you?

2.How often have you had difficulty gettingthings in order when you had to do a task thatrequired organization?3.How often did you have difficulty waitingyour turn in situations when taking turns wasrequired?4.When you had a task that required a lotof thought, how often did you avoid or delaygetting started?5.How often did you feel restless or fidgety?6.How often did you leave your seat in

meetings or other situations in which you wereexpected to remain seated?

can be dizzyingly stressful, while emotionalintensity, impulsivity and a tendency tointerrupt make for chaotic relationships.

But by accepting the diagnosis of ADHD, Ivebegun to understand the complexities of thecondition and the effectiveness of traditionalas well as alternative treatments.

Nonlinear in a LinearWorldOriginally known as minimal braindysfunction, then attention deficientdisorder, the condition has had one misleadingmoniker after another. Those of us with ADHDdont suffer from a deficit of attentionifanything, we have a surfeit of it. Werevulnerable to distraction because we perceivetoo much at once. The cause may be a lack of blood flow and

electrical stimulation to the frontal cortexthe area of the brain involved in prioritizing,focusing and choosing words thoughtfullyrather than blurting them out. Scans of peoplewith ADHD usually show reduced activity inthis decision-making area of the brain, notesDaniel G. Amen, M.D., founder of Amen ClinicsInc., two-time board-certified psychiatrist andbest-selling author of Unleash the Power of theFemale Brain(Harmony). He says there are sixdifferent types of attention deficit disorder,

Individualswith ADHDwork 22fewer daysthan theirco-workersannuallydue to theirsymptoms.


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Good Medicine

Train Your BrainHere are three techniques that can helpyou reinforce positive brain function:

1.Coaching Many individuals withADHD are creative, intelligent peoplewho are frustrated with their lack ofachievement, says Pam Milazzo,founder of the SAIL Institute andformer chair of the ADHD AwarenessCampaign for the Attention DeficitDisorder Association. When they learnstrategies that support working memoryand executive functioning, they startto see sustained success. Coachingcan help: For more information, visit theADD Coach Academy at addca.com orADD Consults at addconsults.com.

2.Tai ChiA tai chi practice may

reintroduce the brain and nervoussystem to a fluid, sustained state of

People withADHDtend to becreativetypessuch asmusicians.

concentration. A University of MiamiSchool of Medicine study foundthat taking two 30-minute classesa week for five weeks reducedADHD symptoms like anxiety andhyperactivity.

3.NeurofeedbackTheJournal ofClinical Psychology published findings

showing that neurofeedback hadan effect comparable to stimulantmedication in helping ADHDadolescents and adults intentionallyregulate brain activity. This techniqueuses monitoring equipment to displaya visual representation of your brainstate. Working with a specialist, youlearn to differentiate between differentbrain wave types, and independently

regulate brain wave activity forincreased concentration and focus.

and knowing which type afflicts you is key to atargeted treatment plan.

Some researchers suggest that executivefunctioning disorder is a better description.ADHD people think in a tangential, nonlinear,circular way, says Hal Elliott, M.D., residency

program director and associate professorat East Tennessee State Universitys QuillenCollege of Medicine in Johnson City. Onething reminds them of something else, whichreminds them of something else. Peoplewith ADHD tend to be writers, musicians,visionaries, inventors and people who rock theboat at workthey come up with better waysto do things. Theres nothing wrong with beinga nonlinear person except that it can make youmiserable in this linear world we live in.

About 4 to 5 percent of American adultssuffer from the condition, and they work 22fewer days than their ADHD-free co-workersannually due to their symptoms, accordingto a national screening survey conducted byHarvard Medical School. A history of childhoodADHD is one criterion, and there is evidencethat ADHD runs in families. According to theSemel Institute for Neuroscience & HumanBehavior at UCLA, ADHD is generally a chronicdisorder, with 30 to 50 percent of thoseindividuals diagnosed in childhood continuingto have symptoms into adulthood.

Adults with past or current symptomsof ADHD are also at a higher risk for other


59/100

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problems, including depression. A 2005study in The American Journal of Psychiatryfound that 59 percent of ADHD patientssuffered from major depression at some point,compared with 40 percent of the non-ADHDgroup; the respective ratio for anxiety disorder

was 21 percent versus 8 percent.

Trials and TreatmentsSince we still know so little about ADHD,treatment is very trial and error, says HailingZhang, M.D., a psychiatrist who treats manyadults with ADHD. But the gold standardis stimulant medication. Controlled studiesshow that drugs like methylphenidate(Ritalin, Concerta) and mixed amphetamines(Adderall) increase mental concentration bymaking the neurotransmitters dopamine and

norepinephrine more available to the brain.Drugs related to antidepressants (Wellbutrin)can be successful in treating ADHD, too.

But some of these drugs may cause sideeffects like insomnia, stomach pain, loss ofappetite, irritability, anxiety or heart problems.Canadian authorities banned the use ofAdderall for several months in 2005 due topossible sudden deaths, heart-related fatalities,and strokes in children and adults. And whilethe FDA considers Strattera an effective drugwith low risk, the agency is warning doctorsto monitor children and adolescents taking itfor suicidal thoughts.

There are alternatives that show promise.Naturopath and acupuncturist Trina Seligman,N.D., L.Ac., a guest lecturer at Bastyr Universityin Seattle, recommends a foundation ofa broad-spectrum, free-form amino acidsupplement taken daily to balance a patientsbrain chemistry. To target specific symptoms,Seligman uses specific aminos.

She often prescribes twice-daily single dosesof dopamine precursor DL-phenylalanine

or norepinephrine precursor L-tyrosineto improve concentration and diminishrestlessness; serotonin precursor L-tryptophanto alleviate depression; or GABA or L-theanine

to reduce anxietyand irritability.An ayurvedic herb may also help. Two

Australian studies published inNeuro-psychopharmacologyandPsychopharmacologyfound that 300 milligrams of Bacopa monniera

(aka brahmi) daily improved information-processing speed while slowing the rate at whichnewly acquired information is forgotten. Meanwhile, a study inProgress in Neuro-Psychopharmacology & Biological Psychiatrydetermined that zinc sulfate (150 mg per day)can reduce some ADHD symptoms.

A classic natural therapy may also bebeneficial: A Swiss study showed homeopathictreatment comparing favorably to the useof methylphenidate in children with ADHD.

Good Medicine

The abilityto focus ona single taskand followit through tocompletioncan betough forindividualswho havesymptoms of

ADHD.

Insomniamay be aside effect ofsome ADHDmedications.


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Good Medicine

Because the condition is so complex, however,there is no advised standard; an experiencedhomeopath can determine the best remedy foreach individual.

The Holistic ApproachMedication and/or supplementation is only

part of proper ADHD management. Takinga whole-person approach to brain health canmake an enormously positive difference, saysAmen. The following lifestyle adjustments arerecommended:FEED YOUR FOCUS.Keeping blood sugar stableis vital to leveling out symptoms. If you haveADHD, it can be hard to function on a goodday, but if your blood sugar is low or spiking,it makes it even more difficult, says WendyRichardson, M.A., M.F.T., author of When TooMuch Isnt Enough: Ending the DestructiveCycle of ADHD and Addictive Behavior(Pinon

Press). So, eat real meals throughout the dayand limit simple carbohydrates, sugar andcaffeine. (Caffeine is a stimulant, but it actuallydecreases blood flow to the brain.) Everybreakfast, lunch and dinner should providecomplex carbs, quality protein and healthyfats in the form of fresh, whole foods. Avoidpreservatives and other food additives, as theymay exacerbate symptoms.

Drain Your BrainFeeling overwhelmed? People with ADHDneed time each day without stimulation sothey can decompress, says Hal Elliott, M.D.Restore yourself with activities that relieve themental and emotional strain, such as:Getting outsideSpending time outside ingreen settings is a potentially valuablecomponent of treatment, according to a2004 study published in theAmericanJournal of Public Health.

PlayingIts sometimes easier for those

with ADHD to concentrate on pleasurableactivities. Having a hobbygardening,woodworking knitting any kind of hands-onendeavoris a great outlet for ADHD energy.RelaxingMassage and yoga give busy mindsa vacation by drawing awareness back intothe body. The Ayurvedic technique knownas Shirodhara involves pouring warm oil overthe forehead in a specific pattern, says JohnDouillard, D.C., National Ayurvedic Medical

Association board member. This stills themind and calms the nervous system.

A hands-onhobby will

help releaseenergy.

Just do it:Regularexercisecanimproveyourmood and

promotesoundsleep.


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PUMP THE BLOOD.Every ADHD expertemphasizes the importance of regular,vigorous movement. Exercise is not a choice,says Amen. It boosts blood flow to the brainand helps the brain make new nerve cells.In addition, sustained cardiovascular activitysteadies blood sugar, contributes to overallmood and promotes sound sleepsomethingpatients typically need more of. People with ADHD dont do boring, so dowhat you enjoy, says Amen. If youre not surewhat to do, walk brisklydont stroll. Get aphysicians OK, then elevate your heart rate forat least 30 minutes, five days a week.SEEK SUPPORT.ADHD has nothing to dowith laziness or a lack of intelligence, yetpeople with the condition are often peggedas underachievers. Take advantage ofpsychotherapy, coaching and support groups toclarify the emotional factors involved and helprestore your self-esteem.HONOR WHO YOU ARE. Personally, Ive foundthat meeting my needs as a whole personeating wisely, exercising, doing yoga, takingherbs and supplements, and getting supporthas enabled me to manage the challengesof ADHD. Indeed, Ive begun to realize thatmany of my ADHD qualitieslike flexibility,creativity and empathyare strengths I canrely on and even celebrate.

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64/100

t seems everyone is talk ing about human growth hormone

lately. No less than the famed Dr. Oz began a recent show

by asking his audience, How many of you want to start

feeling 20 years younger right now?Alluremagazine, in

its Anti-aging Special issue, highlighted growth hormone

as its 2013 call-out. Shapemagazine began a recent growth

hormone article with the provocative lead in: When you

see a 50-year-old actress who can pass for 35, you can betthat good genes arent the only things responsible for her

youthful glow.Fox News, The Today Show, CNN, ABC, and

CBS have all contributed to the current frenzy.

SPECIAL REPORT

She watches her diet, exerciseswhen she can, and is in pretty good shape. In fact, she could be the poster child for the

Fountain of Youth headline we see on the covers of fashion mags around the globe. Whats

her secret? Its not just the occasional Botox, peel or filler, or even her assortment of skin creams

that could rival the anti-aging section of your local Sephora. Barbara, who was always cutting

edge, has become a believer in what is fast becoming the most popular (if not the most

expensive) anti-aging treatment in the USA Growth Hormone Therapy.

A 20 year oldproduces more than twice as muchhGH as [she] will when [shes] 40...

hGH, by turning back the body clock,turns back the aging process.

VANITY FAIR says:

7KH


65/100

Why all the fuss?Simple. hGH disciples and to

many like Barbara, hGH therapy is

truly a religious experience...

believe hGH can help reducebody fat, increase leanmuscle mass, boost mood,

heighten sex drive, give

them plenty of energy, get

rid of wrinkles and tightensaggy skin making themlook and feel decades notyears, but decades younger.Celebrities, CEOs, Wall Streetexecs, models, housewives,athletes and even some high-ranking politicians all seemto be drinking from the samepitcher of Kool-Aid. Theresno doubt about it; in ourcurrent fast-paced, youth-

oriented culture, hGH

therapy is hot.

The controversyThe controversy isnt overwhether or not hGH

plays an essential role inour health and aging virtuallyeveryone already agrees on that).

Instead, the controversy lies in the

best way to maintain our bodys

supply of human growth hormone.

Until recently, most felt the best way

was through expensive prescription

injections (although costs can run as

high as $1500 per month). However,

some experts argue against the use of

these synthetic injections, because

they fear introducing synthetic hGHinto the body may upset natural

hGH production.

The breakthroughBecause of these concerns, researchers

have spent the last thirty years

searching for a reliable, clinically

proven way to promote pituitary

health, thereby increasing human

growth hormone levels naturally.

So its no surprise that when an oral

compound capable of increasing

mean, endogenous, bioactive, serum(blood) growth hormone levels...

by 682%... was presented at the

prestigious Obesity Societys most

recent Scientific Meeting in San

Antonio Texas and then againat The Academy of WomensHealths 21st Annual Congress

in Washington, D.C., it created aserious stir.

The revolutionThe formula that was thesubject of these researchfindings is now being soldby SanMedica Internationalunder the trade name SeroVital

And when Dr. Oz discussedthe products research on

his show by introducing

something he called a newfrontier: stimu ating your bodysproduction of growth hormones

naturally... and added, I have

been searching for this from the

day we started the show. Ive been

looking for ways of increasing hGH

naturally because I dont like getting

the injections, you can imagine

the frenzy he created. Before long,

SanMedica was having trouble

keeping SeroVital in stock. It went

from underground sensation tofull-blown phenomenon.

Thanks to the release of SeroVital,

the hGH revolution is exploding.

Now that theres an easy-to-

swallow capsule that can raise

growth hormone naturally, an

awful lot of people have stopped

asking ifthey should be increasing

their hGH levels and started asking

which hGH-boosting option is

right for them.

Is it worth it?

To me, anything that may reduce

wrinkles, tighten saggy skin, decrease

body fat, increase lean muscle

mass, strengthen bones, and boost

mood, while giving you plenty of

energy and improving sex drive, isa no-brainer. However, make no

mistake about it, the established

medical community (and of course,

they know everything) would say

its benefits are largely anecdotal,

and based on research thats

preliminary. But theres no denying

that something that has a chance of

making you look and feel decades,

not years, but DECADES, younger,

is... at the very least... irresistible.

Frankly, Im ready to try it. Howabout you?

Dr. Amy Heaton, PhD, Director

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((((

20secr

etsto

more))))

BY

SUSANH

AYES

PHOTOGRAPHY

BY

COLETTE

DE

BARR O


67/100

DO YOU WAKE UP FEELING FATIGUED? NEED A

COFFEE BREAK AROUND 3? COLLAPSE ON THE COUCH AFTER

WORK? FOLLOW OUR PLAN TO FEEL AMAZING ALL DAY LONG.

naturalhealthmag.com

A dose ofrays in the

afternoon willrev you up.


68/100


breathe before you getout of bedInstead of jumping up immediately when thealarm goes off and making a beeline to thebathroom, take a few minutes to get focusedand clear your mind with this easy breathingtechnique. Keep your eyes closed and placeyour tongue behind your teeth, says SvetlanaKogan, M.D., founder of Doctors at TrumpPlace in New York City. Take a deep breath

in through your nose on a count of four, holdit for a count of four and then slowly exhalethrough your mouth to a count of eight. Dothis six times.

splash cold water onyour faceThis simple and energizing hydrotherapytechnique literally wakes up your brainby helping it make the switch from theparasympathetic nervous system (sleep mode)to the sympathetic nervous system (awake

mode), says Jacob Teitelbaum, M.D., author ofFrom Fatigued to Fantastic! (Avery).

Ah, the holidaysthe mostwonderful (and exhausting)time of the year. Whether

youre cooking, shopping, hosting,party-going or all of the above, theresnothing like Thanksgiving-through-

New Years busyness to make you feeljoyfuland drained. But it doesnt haveto be that way, says Frank Lipman,M.D., director of Eleven Eleven WellnessCenter in New York City and author ofRevive: Stop Feeling Spent and StartLiving Again(Pocket Books). Thinkof energy as if its a bank account,he says. Each day we make energy

withdrawals and deposits. When we usemore than we put in, were in the red.

If youre feeling more pooped thanparty-ready these days, take heart.

These tips from leading experts inthe field of feeling good will help yourecharge instantly. Learn from their

wisdom, live it and you can make heftydeposits in your energy bankevenduring this jam-packed time of year.

(((EATBREAKFAST)))Sounds simple, but its superimportant: Have a morning meal.If you dont start your day with agood breakfast, you can expect tobe hungry throughout the day, andboth your energy level and cognitiveperformance will suffer, explainsMary Horn, M.S., nutritionist and

exercise physiologist for Vail MountainLodge in Vail, Colo. So fuel up with abreakfast that includes whole grains,lean proteins and small amountsof healthy fats. With this winningcombo, both your mood and yourblood-sugar level will stay steadyall morning, sustaining energy andalertness and keeping hunger painsat bay. Try two eggs scrambled with12cup chopped veggies, a slice ofwhole-wheat toast and a cup ofantioxidant-rich green teaand skipthe coffee and scones. Sugar andcaffeine give you a false start, Hornsays. They cause blood-sugar levelsto spike, then drop, and your energywill drop as well.

stretch yourselfSore muscles and too-tight fasciathemembrane that surrounds bones, muscles andtendonscan leave you feeling beaten upbefore the day has even begun. Try Lipmansneck and shoulder release: Lie on your back,knees bent and hip-width apart. Put a tennisball under the top of each shoulder blade.Straighten your arms, lift them to the ceiling,move them slowly toward your knees, then back

over your headthe tennis balls will massagetight muscles and fascia. Repeat 10 times.

1

24


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NOVEMBER/DECEMBER 2013 naturalhealthmag.com

take a technology breakbefore lunchClose your eyes for five minutes to engagethe revitalizing yogic practice pratyahara, orwithdrawal of the senses. The point is to purifyyourself from the sensory stimulation thatyouve probably been overloading yourself withfor the past three hours or so, says Mas Vidal,director of Dancing Shiva Yoga and Ayurveda inLos Angeles. This simple practice will protect

your nerves from the kind of overtaxation thatdrains your energy.

have a snack at 11 a.m.For sustained energy, blood sugar needs toremain stable throughout the dayand thatmeans eating every three to four hours, saysMichelle Babb, M.S., R.D., a Seattle-based dietitianand owner of Eat.Play.Be. Most people should beeating two healthy snacks in addition to threebalanced meals. To maximize energy, yoursnack should include a lean protein, complexcarbohydrate and healthy fat. Examples: a smallapple with 1 ounce of almonds (about 10 nuts);

a mozzarella stick with four small whole-graincrackers; or baby carrots dipped in hummus.

5 6


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SUPPLEMENTALENERGY

Ashwagandha acts as

a tonic, enhancing the

bodys ability to heal and

preserve its own energy,

says yogi Mas Vidal,

who recommends taking

500 milligrams of the

Ayurvedic adaptogen

once or twice a day.

Try:Banyan BotanicalsAshwagandha

($20 for 90 tablets;

banyanbotanicals.com).

B complex vitamins

are the fuel for many of

the energy-producing

mechanisms in our body,

says dietitian Michelle

Babb, M.S., R.D. Theyre

also important for

vegetarians, who often

dont get enough B12.

Try:Thorne Research

Basic B Complex

($18 for 60 capsules;

thenaturalonline.com).

Ginger helps ignite

the digestive fire, says

Vidal. If digestion

is working well and

elimination is taking placedaily, your energy should

be good. Take 500

milligrams in capsule form

with breakfast and lunch.

Try:Natures Way GingerRoot ($9 for 100 capsules;

gnc.com).

(((FILL UP ON FIBER)))To optimize your energy at middayand avoid thedreaded afternoon slumpchoose foods that are high inlean protein and fiber for lunch. Beans fit the bill perfectly.Legumes are great for stabilizing blood sugar andsustaining energy throughout the afternoon, says Babb.They are rich in quality protein, magnesium, iron, fiber andantioxidants. Try a bowl of meatless chili, hummus in a

whole-wheat pita or a black bean burrito, or top your saladwith a spoonful of garbanzos or kidney beans.

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5/28/2018 Natural Health - November - Decemb

natural health - november - december 2013

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