Melissa Weise of Otterbein, Ind., is a truly dedicated mother of six who steadily watched her health decline after having children. At a time in life when she should have been vigilant about her own health and vitality, she understandably, like many moms, let it slip as her children became the focus. Many health issues began to surface, including clinical obesity and metabolic syndrome, sleeplessness, hypothyroidism, low energy, adult acne, carpel tunnel syndrome, frequent migraines, and fierce food cravings.

Melissa had tried “every diet out there,” but she could never succeed at controlling her weight over the long-term. After reading a success story about my nutrition program in Amazing Wellness, she decided to attend one of my Total Transformation retreats in the mountains near Asheville, N.C.—with some trepidation.

“I’m a very picky eater and figured I probably wouldn’t like the food,” says Melissa. “But from Kat’s first ‘low-impact’ (referring to blood sugar impact) meal, I was amazed at the taste. Surely, such rich, flavorful food would make me gain weight!”

A few days into the program, however, Melissa was convinced that this was something different. “For the first two days, my body felt a little strange, eating more fat, and no grains or other foods that were spiking my blood sugar. Certain fruits were even off limits for me. But soon, I began to notice that I was less and less hungry when it was time to eat, even though the food was mouth-watering and Kat forbade us to restrict our portions of the low-impact food she served.

“As day three rolled around, my former cravings were completely gone,” continues Melissa. “I felt clear hunger only when it was time to eat. No grazing, no obsessing over cookies and cakes. The food, plus the change in my biochemistry, as Kat puts it, seemed to slow down my rate of eating. Toward the end of the five days, I could eat only just a few bites of things—it’s so strange to love the taste of something and yet not want to keep eating.”

And that change in her eating habits lasted after Melissa left. “On my 11-hour drive home, I didn’t feel the slightest need to stop for soda or snacks,” she says. “I ate foods left over from the program, and my head was so clear and my body so content that I drove straight through. I couldn’t believe how I felt.”

Lasting Effects

When Melissa got home, she was stunned when she saw the number on the scale. “I had actually lost several pounds by eating totally decadent food until I was full,” she remembers (she has lost a total of 52 pounds as of this writing). “Also, I’d suffered with carpel tunnel syndrome for about three years before the program, and noticed after just two weeks that the pain was gone. Then the migraines all but stopped and my skin started to clear.”

Melissa recently visited her doctor, and that’s when her substantial health changes became evident. “My nurse practitioner reviewed my test results and was amazed that all of my major problems had resolved,” she says.

Melissa’s nurse practitioner, Randee Miller, MSN, APRN, BC, confirmed in an email that Melissa’s metabolic syndrome, migraines, high blood pressure, liver function, and many other problems had been largely resolved. Even her TPO—an enzyme that’s elevated when the thyroid is under autoimmune attack—had reduced dramatically.

Of course, resolving her health issues has been a great relief to Melissa, but she is even more excited about the comments she gets from family and friends. “People guess that I’m in my 20s, and I’m in my 40s,” she says. “I’ve gone down several sizes and have tons of energy now. I never get sick anymore—as a mother of six you’re exposed to a lot of germs, so that says a lot!  I even get compliments on my skin, which was dappled with acne before the program. My skin has cleared and changed so much that I can’t even believe it.

“Everybody asks, ‘Is it hard to do?’ And my answer must be the hardest part for them to understand. It has actually been easy.”

Melissa’s Mantras

Make all my low-impact foods ahead of time to freeze. (See recipes in Kat’s book, The Truth About Beauty.)

Make sure to eat before going to special events where the food might not be low-impact.

“I never skip my supplements. Kat says this is one of the reasons I have had such a ‘total transformation!’”

Stay stocked up on all my best foods and supplements. “Like Kat says, it’s not about willpower anymore. It’s about easy access to all the good things.”

DR. VENESSA’S FORMULAS  
Thyroid Balance is clinically formulated with vitamins, minerals, and herbs shown to help regulate metabolism and to counteract the symptoms of hyper- or hypothyroidism including weight gain.

RENEW LIFE Ultimate Flora Critical Care 50 Billion guarantees 30 billion Bifidobacteria and 20 billion Lactobacilli and Lactococcus cultures in delayed-release, enteric-coated vegetarian capsules.

PARADISE HERBS AND ESSENTIALS Holy Basil with lotus and bacopa is a synergistic blend formulated without isolating, fractionizing, or using toxic solvents to ensure active levels of key herbal constituents.

KAL Beyond Vitex is just that—vitex (chaste tree extract) plus a fantastic blend of key vitamins; minerals; and herbal extracts including licorice, dong quai, and St. John’s wort.

THE VITAMIN SHOPPE Relora helps control appetite and ease tension with a blend of herbal extracts including Magnolia officinalis and Phellodendron amurense.

The world of supplements can be confusing—especially as new vitamins, herbs, antioxidants and more flood the shelves of your local store. What’s new, what’s novel, and which ones will really light up the screen in 2012?

“In general, you’ll find more liquid and effervescent formulas, especially for multivitamins, B vitamins, vitamin C, and immune-boosters,” says James Gormley, natural products industry analyst and Board Member of the Natural Health Research Institute (NHRI). “You’ll also see more supplements specifically designed for children, especially new forms of omega-3 fats. And look for lots of combination formulas, which are more convenient and often more economical than buying individual supplements.”

Meanwhile, some old stand-bys have novel twists, like advanced delivery systems, synergistic formulas, or new-and-improved ingredient sources, including more organics. The top 12 you should know about:

1 PQQ. Pyrroloquinoline quinone (PQQ), a vitamin-like compound, is found naturally in green tea and many foods; it’s been studied since the 1960s, but has gained recent popularity because of its role in improving cognitive function related to memory loss. Animal studies have also shown that PQQ improves the number and function of mitochondria—the cell’s energy producers—and can protect mitochondria from damage.

2 Pterostilbene. Naturally occurring in blueberries and red grapes, pterostilbene is a powerful anti-inflammatory that may protect against breast cancer, diabetes, and high LDL cholesterol levels. In one study, pterostilbene inhibited the growth of breast cancer cells, and another study found that pterostilbene was more effective than resveratrol in inhibiting colon cancer cell growth. Pterostilbene may also reduce LDL cholesterol while increasing HDL levels, and may help protect against diabetes.

3 Ubiquinol, the active form of coenzyme-Q10 (CoQ10), is essential for cardiovascular health; in one study, patients suffering from advanced congestive heart failure exhibited significantly improved heart function after supplementing with ubiquinol. It also acts as a powerful antioxidant to help protect cells from oxidative damage, and may play a role in preventing cancer and diabetes. Because the body’s ability to convert CoQ10 into ubiquinol diminishes with age, taking a ubiquinol supplement may be a better bet for people over 40.

4 Agarikon (Laricifomes officinalis), a type of fungus that grows on conifers, has been used for thousands of years to protect against smallpox. An extract of the fungus was recently tested through the BIO Shield Program, a division within the Defense Department that searches for remedies against biological warfare agents and bioterrorism threats, like smallpox or anthrax. The extract shows promise as a protective agent against other viruses as well.

5 Krill oil, made from Antarctic krill—tiny, shrimp-like crustaceans—are rich in an oil that contains omega-3 fatty acids and astaxanthin, a red antioxidant pigment. It has a different chemical structure than most fish oils, and may be more easily absorbed by the body. Studies have shown that it can significantly reduce dysmenorrhea, premenstrual mood swings, and other symptoms of PMS. Another study found that 1 to 3 gm of krill oil per day reduced LDL cholesterol by 34 percent and raised HDL cholesterol by 43 percent compared to placebo.

6 Whey formulas. Still popular as a soy-free source of concentrated protein, whey proteins may help regulate blood sugar, promote muscle building, and support the immune system. New whey products have a variety of incarnations, from on-the-go individual packs, fruit flavors and carb-free formulations, to stevia-sweetened formulations made from organic and/or grass-fed cow’s milk.

7 Relora, a combination herbal formula made from phellodendron and magnolia, mitigates the body’s production of cortisol to reduce stress and anxiety. Relora also acts as a gentle muscle relaxant, and can combat mood swings, irritability, insomnia, and depression. It may help in weight control by minimizing stress-eating habits and regulating the body’s tendency to store fat in the presence of high cortisol levels.

8 Cocoa. The ingredient that gives chocolate its health properties, cocoa is now sold in supplement form. “Cocoa demonstrates significant benefits for the cardiovascular system, helping to lower LDL (bad) cholesterol, elevate HDL (good) cholesterol, and reduce the risk of heart attack, stroke, high blood pressure, and even cancer,” says author and plant medicine expert Chris Kilham, known as the “Medicine Hunter” for his extensive research in over 20 countries. “Furthermore, cocoa consumption is associated with reduced cognitive decline in old age … and cocoa is rich in agents that enhance the production of various feel-good chemicals in the brain.”

9 Collagen. Collagen is the most abundant protein found in the body, and we lose it as we age. Collagen loss is linked not only to sagging skin and wrinkles, but also to weak muscles and organs including thinning lung tissue, and bone loss. Another application of collagen is weight loss—collagen has an appetite suppressing effect, according to some studies. Look for hydrolyzed collagen capsules, as well as drink powders, and cosmetics.

10 Green foods. Designed as an easy and convenient way to add more greens to any diet, green foods powders are still popular. Look for new twists on old favorites; you’ll find more organic formulations, raw foods formulas, stevia-sweetened blends, and powders with supplemental ingredients like chia seeds and probiotics. You’ll also see more formulas with berries, black cherry, and superfruits like açai and goji, to add valuable phytochemicals to your diet.

11 Curcumin. It’s still big news in the anti-inflammatory world as a safe, natural, food-based supplement; studies have shown it can treat conditions ranging from inflammatory bowel disease and rheumatoid arthritis to cystic fibrosis, and may protect against cancer, Alzheimer’s, cardiovascular disease, and obesity. New twists include high-dose formulas, synergistic blends to increase bioavailability, and the addition of other anti-inflammatories like black pepper, garlic, saffron, and ginger.

12 Lychee. It’s a cute fruit native to China and Southeast Asia with what’s sometimes described as “perfume” flavor, and is popular in desserts in Asian countries. Now, lychee extract is proving to help trim abdominal fat, and may help people with metabolic syndrome (characterized by obesity, hypertension, and prediabetes). A study published in the Journal of Functional Foods found that human subjects who took the lychee extract Oligonol lost an average of 3 cm. in waist size and experienced a 15 percent reduction in abdominal fat.

Top 10 Core Health Basics

Make new supplement friends, but don’t forget the loyal companions to your everyday health regimen. (Bonus: most do double—or triple—duty, benefiting one or more body systems.) Stock up on these 10 essentials:

1. Calcium. You know it’s crucial for bone health, but it also enhances the body’s ability to maintain normal weight, regulate blood pressure, and helps with PMS. Some studies suggest it protects against colon cancer. Look for calcium citrate for best absorption, and shoot for 1,000 to 1,200 mg a day in two doses, with meals, to maximize absorption.
2. Omega-3s. They’ll keep blood pressure normal, lower triglycerides, reduce the risk of blood clots, protect against inflammation, and enhance mood. Some studies also suggest omega-3 fats protect against Alzheimer’s. Most people need 1,000 mg a day, but if you’re at risk for heart disease or a mood disorder, you may need more; check with your health care practitioner.
3. Vitamin D. Many recent studies have demonstrated the effectiveness of vitamin D in preventing a number of chronic diseases and conditions, including cancer, osteoporosis, high blood pressure, and autoimmune disorders. The recommended dose still hovers around 400 IUs, but most experts say adults can safely take 1000 IUs a day.
4. Chromium. It helps balance blood sugar levels, and may protect against diabetes. Chromium also protects the heart by decreasing LDL, increasing HDL, and lowering blood pressure. Most people need 35 mcg a day of chromium picolinate (the most effective form).
5. Probiotics. In addition to treating gastrointestinal disorders and improving digestion, probiotics enhance immune function and fight off infections, and may protect against colon cancer. Some studies suggest probiotics also modulate inflammatory response and regulate cholesterol levels. Shoot for doses in the range of 1 billion to 10 billion colony-forming units (CFUs).
6. Selenium. It may be cancer-protective, especially against colon, lung, and prostate cancers. Many studies also show that selenium improves immune response and protects against cold and flu. Most people need 200 mcg a day.
7. Glucosamine. It has been shown to reduce joint pain and stiffness, improve mobility, and slow or prevent the progression of osteoarthritis in the knees. You’ll find it as a single supplement, and in combination with chondroitin. Most studies found effect at 1,500 mg a day of glucosamine, and 1,200 mg a day of chondroitin.
8. Multivitamin. A multivitamin/multimineral can fill in nutritional gaps, especially in trace minerals and B-vitamins. Look for food-based supplements, and be aware of any repeats of other individual supplements you may be taking.
9. Folic acid. Also called folate, this B vitamin is essential for women of child-bearing age to protect against birth defects; it also lowers homocysteine levels to prevent blood clots, stroke, and heart disease, and may ward off Alzheimer’s. The usual dose is 500 mcg a day.
10. Magnesium. Known for its role in bone and heart health, magnesium is also a powerful natural stress-buster and relaxant. It may also improve sleep, and acts as a gentle natural laxative. Start with 250 mg a day, and increase your dosage to up to 1,000 mg a day.

Superstars on Store Shelves

RESERVEAGE ORGANICS CocoaWell Maximum Potency Organic Cocoa boasts 100% pure and organic cocoa from the rainforests of South America infused with green tea, and delivering beneficial flavonols without the sugar and fat of chocolate.

GENCEUTIC NATURALS Curcumin contains 19 times the curcumin content of the ground turmeric spice with Next Generation Curcu-Gel BCM-95, shown in studies to absorb 700% better and last up to 10 hours in the blood. Standardized to 95% curcuminoids.

LIFE EXTENSION PQQ Caps with BioPQQ delivers a purified, highly potent form of PQQ from Japan produced through a natural fermentation process (BioPQQ). PQQ has been shown to enhance cognitive function and protect mitochondria.

MERCOLA Ubiquinol Enhanced Bioactiviy CoQ10 softgels, made from 100% pure and natural ingredients, deliver a highly absorbable form of ubiquinol (the reduced, active form of CoQ10).

GARDEN OF LIFE Perfect Food Raw Organic Green Super Food powder packs 35 raw organic greens, sprouts, and vegetable juices naturally rich in antioxidants, enzymes, amino acids, and essential fatty acids. Easy to mix in water or juice.

“Oh, I’m so stressed out.”
Heard those words recently? Or maybe said them yourself? I’m not surprised. Stress has become a buzzword synonymous with anything mildly annoying in your life. It’s almost a badge of honor these days. When you’re “stressed” you’re in good company, sharing marquis space with type A personalities, movers and shakers, masters of the universe, doing-it-all moms, and other busy and productive types.

But stress is a lot more than a mild annoyance. It’s a true life-shortener.

Technically, stress is any physical, mental, or emotional factor that causes mental tension or bodily harm. But it’s also probably the single most potent enemy of longevity and health on the planet. It produces hormonal reactions in the body that can shrink parts of the brain, damage your vascular system, and increase blood sugar levels, heart rate, and blood pressure. Stress can exacerbate conditions such as skin problems, herpes, asthma and allergies, and make recovery from just about any illness much more difficult.

If you’re like many folks who don’t spend a lot of time reading biochemistry textbooks, you can be forgiven for buying into the common myth that “stress is all in your mind.” It’s not. The complicated stress response does begin in the brain, often out of conscious awareness, but it doesn’t stay there. The stress response is a complicated, multi-dimensional set of biochemical and hormonal responses and signals that affect virtually the whole body. You can measure blood (and saliva) levels of specific stress hormones—they have a concrete reality—it’s not “all in your head”! And their effect over time can shorten your life if you don’t know how to manage them. It’s not a coincidence that the longest lived and healthiest people on the planet either live relatively stress-free existences or have in place a number of useful ways of dealing with stress so it doesn’t shorten their lives.
The stress response actually plays an important role in our survival. Mother Nature gave us some built-in mechanisms to respond to threats that were designed to save our lives in an emergency. The problem with these mechanisms is not the mechanisms themselves, but the fact that we are no longer following the manual that says “use as directed.”

Let me explain.

Cortisol: Good and Bad

Assume for a moment that you are a calm, happy caveman, resting peacefully on the African Serengeti. All of a sudden, an enraged wildebeest comes charging at you. What do you do?

Well, obviously, you run like heck. The adrenals send out powerful hormones, cortisol and adrenaline, known as the “fight or flight” hormones, precisely because that is what they prepare your body to do. If they weren’t onboard, you’d continue to lounge lazily on your way to becoming a tasty dinner for the wildebeest.

This is how nature intended it. The stress hormones are like a first gear for the body, turbo-charging the engine to prepare for emergency. You’re instantly alert, primed for action. Your blood pressure has gone up and your heart is racing, all good things if you’re about to run for your life.
But nature meant for the stress response to be used in emergencies. It’s like a gas pedal to be used only when there’s an important threat to survival.

Nature did not mean for that pedal to be pressed to the metal all day long.

Though cortisol is always described as a stress hormone, it’s actually more of an “anti-stress” hormone (which is why your doctor will give you a shot of cortisone, a cortisol mimic, when you have a lot of inflammation). After adrenaline has moved out of the way, cortisol hangs around trying to put out some of the fires and quench some of the damage that happens as a result of all the hormonal and metabolic changes your body goes through in a state of emergency.

The effects of cortisol are beneficial for the short term, but long term, they’re an aging nightmare. And when you’re in a continual state of stress, cortisol is always elevated, not a good thing from a longevity point of view.

For example, high levels of cortisol shrink an important portion of the brain called the hippocampus, which is essential to memory and thinking.

In addition, high levels of cortisol also increase insulin resistance, metabolic syndrome, and heart disease. Stress hormones lower immunity (which is why marathoners, who put their body through enormous physical stress during an event, for instance, get sick so often the week after competing). And cortisol breaks down muscle and causes your body to gain weight—and not just any old weight gain, but weight gain around the middle. Abdominal weight greatly increases the risk of a whole host of life-shorteners such as heart disease. The bottom line: continuous, relentless stress shortens your life

The Stress-Sleep Connection

You don’t have to be a brain surgeon to figure out that stress can interfere with sleep. And not sleeping enough is a stressor—a powerful one.

Undersleeping, like all things stressful, causes a major release of the stress hormones (our old friends cortisol and adrenaline), shrinking your brain and expanding your belly. (It’s no surprise that research shows a connection between obesity and undersleeping.)

So if you don’t sleep well, you’re setting yourself up for a high stress day. And if less-than-restful sleep is a regular part of your daily existence, you can pretty much assume that your “stress hormone pedal” is pressed to the metal most of the time, leading to all the many associated problems

What to do?

Well, the first order of business is to have a good stress-management program in place. The gold standard of stress reduction techniques is meditation. Deep breathing can help, as can a routine that includes natural de-stressors like taking a warm bath, going for a walk, spending time outdoors, petting animals, or spending time with friends.

In addition, certain nutritional supplements can help:

5-HTP

Serotonin is the brain chemical associated with feeling relaxed and content. (Antidepressants like Prozac work by increasing serotonin.) The body makes serotonin from an amino acid called tryptophan, which then converts to 5-HTP (5-hydroxy-tryptophan), which then becomes serotonin. Thus, 5-HTP is a great natural supplement for increasing serotonin. Many report that it makes sleep easier and more restful, calms the mind, and may even indirectly help with weight loss. Start with 50 mg, and work up to 300 mg a day

L-Theanine

Ever wonder why tea drinkers don’t get the same jitters as coffee drinkers? One reason is L-theanine, an amino acid with a relaxing effect, and one that’s found in green tea. Theanine is helpful in improving mood and increasing a sense of relaxation. Try a 200 mg capsule a couple of times a day.

Melatonin

Melatonin is a hormone produced by the pineal gland and is available as a supplement. Its most famous use is for the prevention of jet lag, but what it really does is help regulate sleep by helping to set the brain’s internal clock. A good deal of research shows that melatonin is useful for insomnia.

Typical doses are .3 mg to 3 mg before bed.

GABA (gamma-amino-butyric-acid)

GABA is an amino acid that acts as a neurotransmitter in the brain and slows down brain activity. While there’s some dispute about whether supplemental GABA can get through the blood-brain barrier, many health practitioners use it successfully to combat anxiety. (It may work particularly well in combination with Inositol.) Take according to label instructions.

Inositol

Inositol is “nature’s sleeping pill.” Taken before bedtime, it can significantly improve sleep quality. People who take it report a general relaxed feeling, akin to having a few calming “bedtime” teas. I recommend getting it in the powdered form and taking a big heaping tablespoon in a glass of water right before bed.

Rhodiola

Rhodiola is an adaptogenic herb, which means it can both dial down anxiety and stress and boost energy, adapting to your body’s needs. According to the Physicians Desk Reference for Herbal Medicines, rhodiola may be helpful in relieving mental and physical fatigue and improving endurance and general well-being. Most users find that it improves their mood, energy level, and mental clarity. Take it early in the day. Recommended dose is between 50-200 mg a day. Note: Rhodiola is not recommended for people with bipolar disorder.

Vitamin D benefits SAD

The irritability and anxiety that often comes with stress is also linked to depression. Seasonal Affective Disorder (SAD) is a kind of depression that tends to hit at the same time each year, usually in the fall continuing into the winter months. The general belief is that it’s related to your body’s reaction to the lack of sunlight.

Since sunlight is our main “natural” source of vitamin D, it’s been hypothesized that low levels of vitamin D may contribute to SAD (and therefore to the many symptoms that go with it like fatigue, weight gain, irritability, and anxiety).

Australian researchers found that 800 IUs of cholecalciferol (vitamin D) did enhance mood in late winter months, and other research has shown that depressed subjects had lower levels of vitamin D in their bloodstream than non-depressed control subjects. Another study found that improvement in blood levels of vitamin D was significantly associated with improvement in depression scale scores.

Most health practitioners, myself included, believe that most people need to supplement with at least 2,000 IUs daily.

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COUNTRY LIFE Inositol Powder Inositol has shown promise in relieving anxiety and insomnia. Mix with water, fruit juice, or sprinkle on food. No binders of fillers—only pure inositol powder.

NEW CHAPTER Rhodiola Force 300 uses a solvent-free extraction process that assures a full spectrum of beneficial compounds. Guaranteed purity and potency. Just one capsule delivers 3,600 mg of rhodiola.

M.D. SELECT Advanced Sleep Formula combines 5-HTP, melatonin, valerian, passionflower, and GABA for occasional sleeplessness. Take 2 veggie capsules daily before bed.

NATURAL VITALITY Natural Calm delivers magnesium in an ionic form that easily bonds with water and is quickly absorbed by the body to relieve symptoms of magnesium depletion including stress and insomnia.

We’re in the middle of winter cold and flu season, and inside your body, a series of small battles is being waged. The army, your immune system, is made up of a number of key players, all dedicated to protecting you from foreign invaders. How to keep immunity healthy and balanced?

Here’s the best advice on what to eat, what to avoid, how to move, and how to live.

What to Eat

The immune system is like an army protecting the body from foreign invaders, and it’s important to keep the soldiers well nourished. The best defense is a balanced diet, with ample amounts of certain key nutrients. Some of the most important:

• Brazil nuts. They’re high in selenium, a powerful antioxidant that has been shown in a number of studies to significantly improve immune response. Other good sources of selenium include halibut, turkey and sardines. Easy fixes: chop Brazil nuts and add to steamed quinoa; purée Brazil nuts, garlic, fresh basil, and olive oil for pesto.
• Oysters are the richest source of zinc, an antioxidant mineral that’s essential for immune cell function. Many studies have shown that even mild zinc deficiency depresses immunity. Beef, crab, turkey, and kidney beans are other good sources of zinc. Easy fixes: add oysters to stuffing recipes; combine oysters, crab, and fish in a seafood stew.
• Pumpkin is rich in vitamin A, which enhances immune functions, such as white blood cell activity. Vitamin A also has antioxidant properties, and studies have shown that a deficiency increases risk of infectious disease. Carrots, sweet potatoes, spinach, collards, and kale are also high in vitamin A. Easy fixes: add puréed pumpkin to pasta sauce, halve sugar pie pumpkins and roast until tender.
• Sunflower seeds are rich in vitamin E, essential for overall immune function; in studies, even a small vitamin E deficiency impaired immune response. Other good sources of vitamin E: almonds, turnip greens, spinach, and beet greens. Easy fixes: purée sunflower seeds with cooked artichokes, swap sunflower butter for peanut butter on sandwiches.
• Papayas are rich in vitamin C, long recognized for its immune-enhancing effects. Studies have shown that vitamin C improves many components of the immune system, including natural killer cell activities. Strawberries, grapefruit juice, peaches, peppers, broccoli, and Brussels sprouts are other good sources. Easy fixes: add frozen papaya cubes to smoothies; combine chopped papayas and peaches with minced jalapeños, red onion, and lime juice for salsa.

Red peppers contain vitamin B6, which is necessary for production of several important immune system cells. Other good B6 sources: tuna, spinach, cod, bananas, soy, and beans. Easy fixes: purée roasted red peppers and white beans for a quick dip; add minced red peppers to tuna salad.

How to Live

Diet, exercise, and supplements can go a long way toward boosting resistance and improving immune system function. But that’s only part of the story; if you’re sleeping too little and stressing too much, you’ll impact your immune system. Some important tips on how to live to boost resistance:

• Reduce stress. It’s one of the most important factors for improving immune function. Researchers have known for years that a wide variety of conditions and illnesses, from digestive disorders to heart disease, are linked to emotional stress. Most studies show that chronic, long-term stress—versus sudden, short-lived, intense stress—causes more damage to the immune system. Stress may impact immunity by disrupting communication between the immune system and other body systems, by causing a chronic release of stress hormones, like cortisol, that affect immune regulation, or by decreasing T-cell activity.
• Have close friends. In an early and famous experiment on immune response and social life, researchers exposed healthy volunteers to the cold virus, and found that those with stronger social networks and friendships were less likely to develop colds. Other studies have consistently linked a strong support system with better immune function, as well as lower blood pressure and reduced mortality.
• Laugh. A good belly laugh can boost immunity and increase natural endorphins, the body’s natural feel-good chemicals. In one recent study, laughter appeared to specifically impact the activity of natural killer cells. Rent a funny movie, go to a comedy show, invite your funniest friend to lunch. Your immune system will thank you.

Meditate, with love. Mindfulness-based meditation practices have been linked with improved immune function in many studies. One recent study also noted that similar practices, called loving-kindness meditation and compassion meditation—geared toward encouraging a loving, kind mindset—improved immune response.

What to Avoid

Some foods, toxins, and drugs upset immune system balance and deplete the body’s ability to ward off toxins. The worst offenders:

• Sugar decreases the ability of white blood cells to engulf bacteria—in some studies as much as 40 percent. White sugar is the worst, but large amounts of any concentrated sweetener—including honey, agave, and maple syrup—have similar actions. Same with pasta, bread, and other refined carbohydrates that lack adequate fiber to slow the release of glucose into the bloodstream. Stick to low-glycemic carbs, like sweet potatoes, quinoa, oat groats, buckwheat and beans, and use sugar in moderation.
• Alcohol. Drinking wine, beer, and hard liquor hampers immunity in much the same way as sugar: by reducing the ability of white blood cells to fight pathogens. Excessive alcohol intake—three drinks or more—also inhibits the ability of white blood cells to protect against cancer. Additionally, heavy drinking usually results in deficiencies of key immune-boosting nutrients. Stick to one drink a day, or less; if you’re drinking red wine for the health benefits, switch to red grape juice to get the same heart-healthy antioxidants (mainly resveratrol).
• Allergenic foods. Food allergies, or even sensitivities, stress the immune system; the most common offenders are gluten, dairy, corn, soy, and peanuts. Food additives like artificial colors, preservatives, and pesticide residues, may also cause sensitivities. Focus on whole, unprocessed foods (those without a label); if you suspect that you’re allergic to a food, work with a nutritionist to identify offending foods.
• Coffee. In excess, coffee and other significant sources of caffeine tax the adrenal glands and central nervous system, increasing stress—which directly impacts immune function. Limit intake, or try combining half of the coffee grounds you’d normally use with an herbal coffee substitute, and brew as usual.
• Obesity. Some studies suggest that excessive amounts of stored fat in the body trigger inflammation and upset the immune system; one theory is that some fatty acids “look” like bacterial invaders, leading the body to believe they’re foreign invaders. Additionally, obesity can lead to resistance to leptin—a hormone produced by fat cells that supports white blood cell production and enhances immune function.

What to Take

Herb and supplement stand-outs for immunity:

• Ashwagandha, an Ayurvedic herb traditionally used as an adaptogen to combat stress and boost energy, may also enhance immune function by increasing production of certain key players. One recent study suggested that ashwagandha may also help protect against colon cancer.
• Propolis, a sticky, glue-like substance produced by honeybees and used to construct their hives, is strongly anti-bacterial. In one study, propolis was more effective than an antibiotic mixture against a strain of Enterococcus bacteria.
• Astragalus, traditionally used in Chinese medicine to treat diabetes and speed healing, also has immune-supportive effects, and can help combat HIV. It’s especially useful in supporting the immune system during chemotherapy, and other studies have suggested that astragalus may also protect against some kinds of cancer.
• Ganoderma lucidum (reishi mushroom) is a fungus traditionally used in Chinese medicine for health, longevity, and recuperation. Many studies have pointed to the potent immune-supportive effects of reishi mushroom, and more recent research suggests that reishi inhibits tumor growth.
• Probiotics have a wide range of immune-supportive actions, especially in diarrhea, allergies, eczema and viral infections. Other studies point to their effectiveness in treating irritable bowel syndrome and reducing inflammation.

Olive leaf extract—from the Mediterranean olive tree—is rich in antioxidants and has strong antiviral activities. In one study, olive leaf extract inhibited HIV-1 replication. It’s also been shown to lower blood pressure and reduce LDL cholesterol.

Our Product Picks

SOLGAR Astragalus Root Extract Astragalus, used in traditional Chinese medicine, has immune-supportive effects. This standardized, full-potency astragalus root extract provides naturally occurring flavonoids and polysaccharides. Capsules are vegetarian.

HERO NUTRITIONALS Yummi Bears Organics Immunity Shield This fun-to-take gummy protects kids with natural vitamins E and C, zinc, and immune-boosting herbs. Free of gluten, casein, allergens, and artificial flavors or colors.

IRWIN NATURALS Immuno-Shield maximizes your body’s natural defense system with a blend of antioxidants, herbal extracts, and bioflavonoids that support healthy respiratory function.

TWINLAB Immunity Booster combines beta glucan with arabinogalactan, both clinically shown to have a positive impact on the immune system, plus vitamins C and E and an herbal blend for powerful immune support.

Homeopathic Healing

Homeopathic remedies are safe and can be tailored to individual symptoms. Here are homeopathics for some of the more common ailments your family may face during cold and flu season. Many homeopathic kits are outfitted with several of the following remedies, and each can also be purchased individually.

HEEL Engystol is a safe homeopathic formula designed to support the immune system against the symptoms of flu, including fever, body aches, and chills.

BOIRON Oscillococcinum. Have a tube handy and take at the first sign of flu-like symptoms including headache,  body aches, chills, fever, and run-down feeling.

HYLAND’S Flu features a classic combination of six of the most effective homeopathic medicines for easing chills, headaches, fever, soreness and body aches down to your bones. It’s all-natural and safe to take with other medicines.

When you think of cardiovascular disease, what comes to mind? Cholesterol? Your blood pressure? The truth is, your cardiovascular system is only as healthy as your arteries. Your arteries are blood vessels that carry oxygen-rich blood away from the heart to other parts of the body. When these arteries become damaged—a condition called atherosclerosis—blood flow can be impeded or even completely blocked.

Atherosclerosis occurs in stealth mode over many years as plaque builds up along the inside lining of the arteries—also called the endothelium—and surprisingly it can begin to develop as early as childhood. Plaque is a fatty substance made up of cholesterol, calcium, cellular waste, and a blood-clotting material called fibrin which causes the endothelium tissue to malfunction. Over time it accumulates, damaging the arterial lining and causing the arteries to become narrow and stiff. As plaque silently grows, it can eventually reduce blood flow to the heart, brain, and other parts of the body. If plaque becomes unstable it can rupture, causing a blood clot to form that can block off the artery completely and trigger a heart attack or stroke.

What causes plaque to form in the first place? Advancing age and a family history of heart disease play a role. But the biggest risk factors are things that are within your ability to control. They include:

• High blood pressure. The higher your blood pressure, the more your arteries swell and stretch. This injures the endothelium, causing plaque to accumulate at a faster rate.
• High cholesterol. High levels of so-called “bad” LDL cholesterol contribute to the buildup of arterial plaque. But that’s not the whole story. Low levels of HDL also play a role in atherosclerosis since this “good” cholesterol is thought to divert LDL cholesterol away from your arteries so it can be eliminated from the body by the liver.
• Diabetes. High blood sugar drives inflammation in the endothelium and slows blood flow.
• Obesity. Not only does excess weight increase the odds of developing high cholesterol and blood pressure, it also triggers chronic inflammation. Losing just 5 or 10 pounds can help keep arteries healthy.
• Smoking. Cigarette smoke constricts blood vessels and slows circulation. The carbon monoxide from smoke also creates free radicals that damage the endothelium and promote plaque buildup. In addition, nicotine causes the growth of new blood vessels inside existing blood vessels that provide nutrients to plaque.

Reducing these risk factors is the first step in the fight against atherosclerosis. Adopting a healthy diet rich in fruits and vegetables and low in unhealthy fats and sugar is a great place to begin. Other heart smart strategies include practicing portion control, exercising for at least 30 minutes most days of the week, and learning to manage stress. And if you smoke, do whatever you can to quit.

Supplements can help give you an edge over atherosclerosis, too. Here are some of the most effective:

Aged Garlic Extract:

This pungent herb lowers blood pressure, prevents inflammation, and improves the elasticity of blood vessel walls. Because of its antioxidant potential, aged garlic also reduces the oxidation of LDL cholesterol. But aged garlic’s benefits don’t stop there. In addition to its impact on blood pressure, cholesterol, and inflammation, a double-blind, placebo-controlled trial recently found that this multi-tasking herb can significantly reduce coronary artery calcification that contributes to reduced blood flow and less flexibility.

Alpha Lipoic Acid:

Often called the universal nutrient because it is soluble in both fat and water, this vitamin-like antioxidant protects against free radicals that can damage the endothelium. Alpha lipoic acid can also re-activate other heart-healthy antioxidants, including glutathione and vitamin C. But that’s only one of the many ways this potent nutrient can keep your arteries healthy. According to scientists from Oregon State University and the University of Washington, alpha lipoic acid also helps to extinguish inflammation, prevent plaque formation in blood vessels, and lower triglycerides. As a bonus, preliminary research suggests that it might even aid in weight loss.

Fish Oil:

The secret to fish oil’s ability to protect blood vessels comes from two omega-3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Numerous studies show that these two omega-3s help reduce high blood pressure and triglyceride levels. They also modulate many of the mechanisms of atherosclerosis, including inflammation, blood clotting, and platelet aggregation (stickiness). To ensure you’re getting all of the heart-healthy advantages fish oil has to offer, it’s smart to add an EPA/DHA fish oil supplement to your supplement routine every day.

Niacin:

This old nutrient has discovered new life after a number of studies linked it to improved vascular health. In one analysis of seven trials involving more than 5,000 patients, researchers at Chicago Medical School confirmed that taking niacin can raise HDL levels by up to 35 percent in people with coronary artery disease. Other studies suggest that niacin prevents cells from clumping together and sticking to artery walls. Be aware that immediate release supplements (the most effective for raising HDL) can cause flushing. You can help prevent this by taking your niacin at bedtime along with a dose of stinging nettles. It’s also wise to take niacin under a doctor’s supervision since, like statin drugs, it may affect liver function at therapeutic doses.

Quercetin:

This powerful polyphenol can be found in green tea as well as apples, citrus fruits, onions, and leafy green vegetables. Because of quercetin’s robust antioxidant and anti-inflammatory properties, increasing your levels through diet and supplements may help enhance overall heart health. In fact, population-based studies have found that people with high intakes of quercetin tend to have lower rates of heart disease. One reason is that this antioxidant has the ability to prevent inflammation, dilate blood vessels, and reduce the buildup of plaque. Quercetin slows chemical reactions that cause large macrophages to cluster on artery walls, reducing LDL oxidation and risk of plaque formation. In one study, quercetin reduced the size of atherosclerotic lesions by an impressive 52 percent.

Resveratrol:

Resveratrol is another polyphenol with artery-protective properties. Found in red wine and in the skin of grapes, research suggests that resveratrol has a direct effect on the health of the cells lining blood vessels. It also triggers the release of nitric oxide, which plays a key role in the relaxation of blood vessels. Resveratrol also helps lower LDL cholesterol and prevents blood platelets from clumping together inside blood vessels.

Product Spotlight

Barlean’s Total Omega Swirl 3.6.9 Orange Cream gives you complete and balanced omega-3 -6 and -9 nutrition you can eat by the spoonful. Made with organic flaxseed oil, Fresh Catch EPA/DHA fish oil, and pure borage oil.

Carlson Super Omega-3 Fish Oils These softgels contain a special concentrate of fish body oils from cold-water fish, which are especially rich in omega-3s EPA and DHA. Certified by an independent laboratory for potency and purity.

Enzymatic Therapy Artery Advantage combines vitamin K2 to promote calcium transfer from blood to bones to help maintain healthy arteries, allicin from fresh garlic for healthy cholesterol, and pomegranate for enhanced circulation.

Nordic Naturals Ultimate Omega contains 70% purified omega-3 fatty acids, providing an exceptionally high concentration of EPA and DHA in one serving. Every batch is third-party tested for environmental toxins, including heavy metals, dioxins, and PCBs.

Wakunaga Kyolic Formula 100 features 100% organically grown garlic bulbs aged in a unique extraction process to eliminate odor and cultivate beneficial compounds that help maintain circulatory function and overall heart health.

Misplacing your keys or forgetting a colleague’s name occasionally? That may be worrisome, but it’s pretty normal. People with dementia might forget a friend’s name, but also how they know the person. Also, they find it hard to understand words, solve problems, and think abstractly. Eventually, dementia can progress to the point of derailing simple tasks like getting dressed.

The most common form of dementia is Alzheimer’s disease, which affects 5.5 million Americans, but there are more than 60 types. Dementia is medically incurable; some drugs help the symptoms, but do not stop the course of the condition. Many natural remedies look promising, though.

Reduced blood flow to the brain is quite common in the elderly, and manifests as depression, memory loss, decreased alertness, and headaches. Ginkgo improves circulation to the brain by increasing the tone and elasticity of the blood vessels. A 2011 study from Johns Hopkins University, enrolling 9 elderly, healthy men, found that 120 mg of ginkgo extract per day for four weeks bumped up cerebral blood flow significantly. A review study, published in Pharmacopsychiatry, concluded that ginkgo is beneficial for dementia if taken for 6 months. Recent research compared it to a leading Alzheimer’s drug (donepezil, Aricept), and determined that it was comparable to the drug for dementia symptoms.

Vinpocetine is an extract from periwinkle, reported to increase cerebral blood flow and protect the nerve cells. It is used as a drug for age-related memory impairment in Europe. Vinpocetine is a potent anti-inflammatory agent. Research looks promising for use in the treatment of Alzheimer’s disease, although studies are as yet inconclusive. Start with 2–5 mg of vinpocetine with meals, then increase the dosage to 10–40 mg a day as effective and comfortable.

Curcumin, the main active ingredient in the spice turmeric, is a potent antioxidant and anti-inflammatory that inhibits formation of beta-amyloid (plaques found in the brains of those with Alzheimer’s), and assists in its removal from the body. Research has demonstrated improvements in memory in Alzheimer’s patients taking curcumin. Curcumin is available as a supplement, and it never hurts to use turmeric liberally as a spice, for example in Indian curries. And consider taking it with vitamin D; according to recent studies, vitamin D and curcumin may work synergistically to clear beta-amyloid.

Acetyl-L-Carnitine is an amino acid that can act as an a powerful antioxidant, helping to prevent deterioration of brain cells and increase circulation. Preliminary research for use in Alzheimer’s disease looks promising. A 2011 animal study determined that it reduced memory deficits. Use 1 to 3 gm per day.
Derived from soybeans, phosphatidylserine is an amino acid that the FDA allows to bear the claim, “Consumption of phosphatidylserine may reduce the risk of dementia in the elderly.” Most clinicians recommend a dose of 600 mg per day.

What do Gregg Allman, of the Allman Brothers Band, Steven Tyler of Aerosmith, and Pam Anderson of “Baywatch” fame have in common? They’re all infected with the hepatitis C virus. And while you might not be one of the other 5 million infected people in the U.S., chances are you know someone who is—and that person may not know it because the symptoms of hepatitis C are often non-existent, or so mild as to be mistaken for something else.

The first noticeable symptom is also the most common: fatigue. But it often doesn’t come until years after the original infection. Other symptoms of hepatitis C are very similar to flu symptoms—joint aches, muscle pain, loss of appetite, mild fever, and more fatigue—which lead many people to dismiss their symptoms as something routine. On top of that, hepatitis C symptoms can ebb and flow and even disappear for a while, so it can be years before a proper diagnosis is made.

Cleaning Up

Hepatitis C is a serious viral disease that can lead to permanent liver damage. And the conventional drug treatment is not particularly fun, nor always successful. Fortunately, there are a number of vitamins and herbs that can help. As a bonus, anything that helps with hepatitis C by definition supports the liver, so the supplement program outlined here can actually be used by anyone—whether or not you have hepatitis C—interested in improving overall liver health.

The single best thing you can do if you’ve got any form of liver disease: stop drinking. Completely. No kidding. Alcohol puts a strain on your liver that isn’t so bad if it’s healthy, but is lethal if it’s not.

You should also stop taking any products containing acetaminophen, which is the number one cause of emergency room visits for liver failure. Imagine the common scenario of drinking too much and taking Tylenol to “treat” the hangover. If you’ve got hepatitis C and you do that, you’re essentially asking to be a statistic.

I first learned about this natural treatment from Burt Berkson, MD, PhD. In a published paper, he suggested a basic protocol of three supplements to protect the liver from free-radical damage, increase the levels of other fundamental antioxidants, and interfere with viral proliferation. This protocol is the core of the natural treatment for hepatitis C:

The Big Three

Selenium: In January 2007, one of the most conservative publications in medicine, The Archives of Internal Medicine, published an article showing that daily selenium supplements appear to suppress the progression of the viral load in patients with HIV infection. It’s also essential for those with hepatitis C. As Berkson told me, “selenium acts as a birth control pill to the virus.”

Milk Thistle: The herb milk thistle is probably the premier liver nutrient. The active ingredient in milk thistle is silymarin, which is believed to be responsible for its medicinal qualities. Milk thistle has been used in Europe as a treatment for liver disease since the 16th century.

Alpha-lipoic acid: ALA is a powerful antioxidant that scavenges free radicals, protects cells from damage, and helps regenerate vitamins C and E. It’s one of the most powerful liver nutrients available.

Natural Prescription for Hepatitis C

Essential:

• Alpha lipoic acid: 900–1,200 mg
•  Selenium: 200–400 mcg
•  Milk thistle (silymarin): 900 mg

Also recommended:

• Phosphatidylcholine: The active ingredient in the popular supplement lecithin, phosphatidylcholine has been shown to protect against cirrhosis and fibrosis.

goodbuys

Natural Factors Alpha-Lipoic Acid delivers 200 mg of alpha-lipoic acid per capsule, a fat-and water-soluble antioxidant that quenches free radicals both inside and outside the cells.

Solaray High Potency Selenium Each capsule supplies 50 mcg of organically bound selenium yeast, a potent antioxidant that helps guard cells from free radical damage.

Himalaya Herbal HealthCare LiverCare supports liver cell regeneration, healthy liver enzyme levels, and acts as a daily super food for the liver and for occasional overwhelming challenges. It can be used safely by everyone on a daily basis.

Who couldn’t use more energy? Taking carnitine can help. The nutrient enables our heart and other muscles to make energy, eliminate toxic byproducts, and continue to function well as we live longer.

Our bodies make carnitine from the amino acids lysine and methionine, found in proteins, but we may not produce enough when faced with physical challenges, such as exercise. In particular, anything that stresses the heart, including diabetes, any form of heart disease or precursors to these, increase carnitine demands. And, our natural ability to produce carnitine decreases as we get older.

How Carnitine Works

Each of our cells contains mitochondria, tiny components that generate energy for the cell. They’re like microscopic furnaces that use fatty acids—broken down fats—as fuel. Carnitine acts as a cargo train, transporting the fatty acids to the mitochondria and, once the fuel is burned, taking away the trash—byproducts that would be toxic if left in the cell. Without sufficient carnitine, mitochondria can’t function optimally and energy suffers.

Mitochondria also play a key role in aging because they contain their own DNA, separate from the overall cell. According to studies published in the Journal of the American Medical Association and other scientific publications, mitochondrial DNA influences cell regeneration and death, and if that DNA is damaged, cells don’t function as they should—they may die prematurely or mutate, and the aging process accelerates. Keeping mitochondria healthy is considered one of the key strategies for staying in good shape during a long life, and carnitine is a necessary ingredient.

Heart-Warming News

Many studies have shown that carnitine helps the heart work more efficiently. For example, research presented at a conference sponsored by the National Institutes of Health in Bethesda, MD, included these findings:

• The heart is dependent on carnitine because fatty acids are the major source of energy for the heart muscle
• Studies of more than 2,500 patients who suffered a heart attack found that carnitine significantly reduced deaths, chest pain and shortness of breath, improved recovery of the heart, and lowered the odds of patients developing heart failure.
• Research at 49 centers in 8 European countries found that carnitine improved the ability to walk and do physical exercise in patients with chronic heart failure.

These are some other research highlights:

Muscle Soreness

A study published in the journal Metabolism: Clinical and Experimental concluded that carnitine helps middle-aged people recover better from exercise, with less muscle soreness. Other research has found similar benefits among younger people.

Gestational Diabete

A study of pregnant women, published in the Journal for Obstetrics and Gynecology, found that 2 grams daily of carnitine reduced the incidence of gestational diabetes. Levels of carnitine typically drop during pregnancy and may contribute to diabetes risk.

Brain Health

A review of research, published in Alternative Medicine Review, found that a specific form of carnitine, acetyl-l-carnitine, improved mental function among people with Alzheimer’s disease; reduced depression; helped to relieve neuropathy (disorders in nerve endings) due to diabetes, HIV drug therapy or chemotherapy; helped the brain recover from oxygen deprivation (due to a stroke, for example); and, in combination with L-carnitine, increased sperm mobility, improving male fertility.

Dosage Guidelines

Carnitine is an ingredient in some energy drinks and many supplement formulas, and is available as an individual supplement. It isn’t a stimulant and doesn’t cause jitters or other caffeine-like side effects.

The nutrient is also found in food, chiefly red meats, but their carnitine content is not sufficient to have the therapeutic effects produced by supplements in studies. For example, a 3-ounce serving of beef contains about 80 mg of carnitine, but in people who are not perfectly healthy, studies have most often found beneficial amounts range from 1 to 3 grams daily. To obtain just 1 gram, you would need to eat approximately 2.3 lb. of beef!
If you are healthy, take 500 mg once or twice daily.

If you have diabetes, prediabetes or heart disease, take up to 3 gm daily in divided doses. Start with a lower dose and increase gradually.
Carnitine is absorbed more efficiently on an empty stomach, but if you experience discomfort, take it with food.

 goodbuys

Natrol L-Carnitine provides 500 mg of free-form L-carnitine per capsule, shown to help the body produce energy from fat and enhance workout performance. No yeast, wheat, corn, added sugar, or preservatives.

The Vitamin Shoppe CarniPure L-Carnitine Liquid Raspberry. Enjoy 1 tasty tablespoon (providing 1,100 mg L-carnitine) with morning and evening meals or before high intensity workouts. Great mixed into juice or water, too.

Jarrow Formulas L-Carnitine. Vegetarian- and vegan-friendly capsules deliver 500 mg L-carnitine. Free of gluten, soybeans, dairy, egg, fish/shellfish, and peanuts/tree nuts.

If your skin is dry, the underlying cause is inflammation, says Nicholas Perricone, MD, FACN, author of Forever Young and other best-selling books on inflammation and aging. To remedy, he suggests a three-tiered program. “You can counter the causes of dry, flaky skin with the combination of a healthy diet; nourishing, antioxidant-rich supplements; and topical treatments that contain alpha-lipoic acid (ALA),” he says. “ALA works synergistically with other antioxidants in the skin to reduce the damaging inflammatory effects of ultraviolet radiation.”

Also, look for natural skin care products that contain polyenylphosphotidylcholine (PPC) to relieve chapped, dry skin, says Perricone. Since the primary moisturizing agents in skin are phospholipids, when you apply an unsaturated phospholipid such as PPC, the moisturizing action is even more effective than that of the natural phospholipids in your skin. In addition, PPC provides emollient benefits to skin; helps heal dry, chapped, and inflamed skin; rapidly moisturizes severely dehydrated skin; and helps to improve the appearance of damaged skin.

Taking vitamin E is one of the  best things you can do for your skin, and look for it in topical treatments as well. Choose the potent form known as tocotrienols and look for natural d-alpha tocopherols rather than synthetic vitamin E. “Powerful antioxidant and emollient tocotrienols provide the first line of defense against free radicals generated by UV rays,” says Perricone. “They’re fast-acting, and are 40–60 times more effective in preventing free radical damage to the skin than d-alpha tocopherol. They make hair shinier, reduce skin redness and flaking, increase moisture levels in skin consistent with the skin’s natural oils, reduce fine lines and wrinkles, and prevent nails from cracking.”

If you have diabetes, prediabetes or heart disease, take up to 3 gm daily in divided doses. Start with a lower dose and increase gradually.

DR. PERRICONE’S tips

• To prevent dry skin:
  Keep your showers and baths short, and try to use warm—not hot—water.
  Avoid coffee, as it is a diuretic.
  Avoid alcohol, which will accelerate dehydration.
  Avoid sugary, starchy foods that cause an inflammatory response and exacerbate a host of skin problems including wrinkles, dry skin, acne, eczema, and rosacea.
  Avoid harsh cleansers and exfoliators. Instead, use a gentle, antioxidant-based cleanser applied with a natural sponge, and rinse thoroughly with warm water.
  Don’t smoke.

To treat dry skin:

• Apply antioxidant-rich moisturizers while skin is damp.
• Stay hydrated with pure spring water.
• Protect your skin from harsh weather (wind, cold, sun) by applying a phospholipid-based moisturizer over your treatment products.
• Increase your intake of healthy omega-3 fats from fatty fish, and take high-quality fish oil capsules for supple, smooth skin.
• Use topical antioxidants to treat the underlying cause of dry skin—inflammation.
• Follow an anti-inflammatory diet of high-quality protein, fresh fruits and vegetables, and healthy fats. Natural anti-inflammatory foods include watercress, beets, cherries, shiitake mushrooms, and garlic.

goodbuys

Derma-e DMAE – Alpha Lipoic C-Ester Crème: Antioxidant alpha lipoic acid protects the skin’s cellular structure while C-Ester guards against free radical damage, and DMAE boosts firmness. Enriched with moisturizing jojoba oil and nourishing vitamins A and E.

Jason Natural Cosmetics Pure Natural Crème C Effects delivers Ester-C for superior antioxidant protection and accelerated skin cell turnover, vitamin C for increased collagen production, and vitamin E to protect against UV damage and premature aging.

REVIVA labs Alpha Lipoic Acid Vitamin C Ester & DMAE Cream battles past skin damage as it defends against future damage with powerful antioxidants, and helps firm and texturize skin. Use at night. Apply lightly (massage in with upward movements) all over face and throat.

We expect a lot from food. We want it to help us lose weight, lower cholesterol, comfort us when we’re sad, soothe us when we’re anxious, indulge us when we’re deprived, and make us happy when we’re not.

Of course, at its most basic level, food is merely fuel. “But it’s not that simple,” says Karin Kratina, PhD, RD, LD/N, a clinical nutritionist specializing in disordered eating. For example, if you grew up as a member of the clean plate club, or with parents who scolded you for eating certain foods or closely monitored your weight, your current relationship with food can’t help but be skewed. Read through the following common pitfalls—and change your relationship with food for the better.

Eating to cope.

When we use food to meet any need other than physical hunger, we’re eating to cope. “Food becomes a way to focus on something other than what is really bothering us,” says Carmen Cool, MA, LPC, a psychotherapist specializing in binge-eating disorder. “This may work in the immediate short-term, but it doesn’t attend to what we really need.”

Pay attention to what’s really going on when you have the urge to munch. “Mindfulness can be invaluable in learning to differentiate what our true needs and feelings are, and in learning to tolerate feelings,” says Cool. Check in with your body, advises Cool. Are you really hungry? Or do you need to feed a different kind of hunger—for comfort, for companionship, for connection and love?

Eating for stress relief.

It’s similar to the eating-to-cope pattern, with a few differences. “When people crave hard, chewy or crunchy foods, like chips, pretzels or cookies, it’s usually in response to a pressure emotion, like stress, anger, frustration, resentment or feeling overwhelmed,” says Linda Spangle, RN, MA, author of Life is Hard, Food is Easy. “The act of chewing on these foods relieves tension in the jaw and eases emotional and mental pressure.” In contrast, if you’re experiencing what Spangle calls “empty” emotions, you’ll usually crave soft, smooth foods, like ice cream or mashed potatoes, that give you a sense of being filled up.

When you have an urge to eat, and you’re not really hungry, noticing what you’re craving—hard and crunchy, or soft and smooth—can give you a clue about what’s really going on. If it’s stress, ask yourself, “What do I need to bite down and chew on in my life?” says Spangle.

Food as reward.

If your parents rewarded you with food for good behavior, it’s likely that you’ll do the same as an adult. “The problem is, the things you’re rewarding yourself for doing become less important,” says Kratina.  The question, she says, becomes, “What is it you’ve done that’s created a situation where you now can eat chocolate truffles? Has your promotion at work suddenly removed truffles from the list of forbidden foods? And why can’t you just have truffles when you want truffles? Why do you have to earn them?”

It also depends on what rewarding yourself with food looks like. There’s a big difference between getting dressed up and taking yourself out to dinner as a celebration of your success, and buying a box of truffles and eating the whole thing alone in the car on your drive home, says Spangle. She advises considering alternative rewards, such as a weekend yoga retreat or an afternoon matinee—something that includes down time, stress relief, and non-food indulgence.

Chronic dieting.

Characterized by calorie counting, rigid rules around food intake, and sometimes the exclusion of entire groups or types of food, chronic dieting takes you out of the physical experience of hunger and into the mind.  If you’re on a diet, when you’ve reached a certain number of calories, or a certain pattern of food intake, you stop eating—even if you’re still hungry— or eat more, even if you’re not hungry.

“Dieting provides a system (and a culturally sanctioned one) for knowing what to do,” says Cool. “It provides a set of rules that tells us if we’re being ‘good’ or ‘bad.’ Dieting also follows a belief that something about my body is ‘wrong,’ and losing weight through dieting is the solution.” It makes food the enemy.
The problem is, deprivation often triggers overeating, says Cool. Many studies have shown that dieters are more likely than non-dieters to binge eat and to eat when they’re not hungry. “Then it becomes a self-fulfilling prophecy,” says Cool. “After overeating, the dieter says ‘See, I knew I couldn’t be trusted around food. I need to go back to restricting.’”

The first step is to stop counting: grams of fat, calories, carbs, whatever it is you count. When you count, you’re judging food, and choosing it according to mental, rather than physical, cues. Start small, by eating one meal a day without counting. After a few days, eat two meals a day without counting. Continue slowly, until you’ve eliminated counting. And remove judgments around food; allow yourself to have a “forbidden” food, but do it in a “safe” place. For example, instead of buying a bag of cookies, go to the bakery, sit at a table, and have just one. Ultimately, what stops dieting is self-love and complete acceptance of your body exactly as it is.

Mindless eating.

Munching lunch in the car, eating in front of the television, standing in front of the refrigerator and nibbling out of containers: all of these are forms of mindless eating.

Binge eating is a more extreme form of mindless eating, but has a frenetic quality to it, and usually involves “forbidden” foods. The best way to approach binge eating, says Kratina, is to remove judgments around food. “Take away the critical judgments, the ‘I can’t, shouldn’t, won’t eat this,’ and allow yourself free access to all foods,” she says. Over time, this will loosen the grip of forbidden, binge foods.

Also, identify what you’re feeling, and why. Try this exercise, says Spangle: Draw a line down the center of a sheet of paper. On the top left write the heading “I feel…” and on the top right, write “…because.” Then start to write down feelings and their causes. By the time you’ve done a dozen or so, you’ll be much closer to finding out what’s really driving your urge to eat.

According to most studies, the bottom line for improving your relationship with food—no matter what the pattern—is to eat when you’re hungry, stop when you’re no longer hungry, choose whole foods rather than processed foods, and allow yourself “forbidden foods” like chocolate so you don’t end up feeling deprived. And most of all, says Cool, “A healthy relationship with food involves eating in partnership with our bodies, not with a set of rules. It is trusting the wisdom of our bodies to know when to eat, what to eat, and how much.”