Natural Health - November - December 2013

NOV/DEC 2013
DI SPLAY UNTIL DEC. 9, 2013

feel good look good do good
A Fresh Feast
5
fast, delish
Thanksgiving
dishes p. 72
Stay focused Boost your mood Make meals more nutritious
ADD MORE
HAPPINESS
TO YOUR
HOLIDAYS
p. 84
20 ways to feel fab
morning til night
Energy!
All-Day
12
Soups That
Nourish
and Heal
p. 44
OUR AWARD WINNERS!
TUMMY
TROUBLE?
3 QUICK
FIXES
This Years
Standout
Beauty Buys
GREAT
GIFTS
FOR
THOSE
YOU
LOVE
energy
64 20 Secrets to More Energy 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.
By Susan Hayes
nutrition
72 A Global Feast Looking to
do something a little different this
Thanksgiving? Heres how five foodies
incorporate dishes from their own
culture into the ultimate American
meal. By Christy Harrison

beauty
78 Winners Circle: 2013 Natural
Health Beauty Awards We tested
your favorite products and found the
best of the best. By Virginia I. Pelley
psych
84 Naturally Happy If this time of
year has a tendency to get you down,
try these drug-free strategies to bring
more joy to your life. By Tom Weede
Features
64
The secrets
to all-day
energy
Cover stories
22 Great gifts for those you love
32 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
contents
November/December 2013

Volume 43, Issue 6
2 naturalhealthmag.com NOVEMBER/DECEMBER 2013
17 10 Ways to Go Natural Pop some
heirloom corn request a window seat
check your Facebook profile for an ego boost
take a healing vacation and more.
22 Naturally Give: Greener gifting
Love Your Pets: Gift-a-Pet certificates for the
holidays Stay Healthy: Occasional stress
boosts the brain Eat Well: Roasted Yellow
Beet Salad with Warm Maple-Mustard
Dressing.
34 Vital Advice How Can I Treat
Indigestion? Three experts share holistic fixes
and prevention tips.
36 Beauty News Golden beauty products
agave smoothing treatments for hair and
more.
38 Natural Beauty Tub Therapy: Wake up
or unwind with these essential oils. By Ashlee
Hillier
44 Healthy Appetites Healing Soups: Not
feeling well? Theres a soup for thatand
anything else that ails you. By Matthew Kadey,
M.Sc., R.D.
52 Good Medicine Finding Focus: Learn
the signs of ADHD and ease symptoms with
effective remedies. By Niika Quistgard-DeVivo
88 Natural Healing The Right Stuff: Boost
your immunity, have more energy and find
emotional balance with adaptogenic herbs.
By Nora Isaacs
96 Make One Change Find Your Gratitude:
To feel more joy, calm and balance, give
thanks.
in every issue
4 naturalhealth.com
10 Editors Letter
12 Speak Your Mind
93 Shopping Guide
contents
72
Thanksgiving
with a twist
18
Ice cream
sans GMOs
Departments
Photographer: Colette DeBarros. Hair: Campbell
McCauley for Solo Artists. Makeup: Kim Carrillo/
buckleybutterfly@gmail.com. Styling: Kasey Wicker for
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the look, try products from Aubrey Organics: Sparkling
Glacier Complexion Mist, Silken Earth Translucent Base
in Beige, Silken Earth Powder Blush in Warmed Rose and
Natural Lips Sheer Tint in Sheer Pink.
on the cover
22
Eco-gifting made easy
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Undo Your
Indulgences
If you go overboard this holiday season,
heres how to reverse the damage.
naturalhealthmag.com/undo
Healthy Holiday
Cooking
Its never been easier to prepare
a nutritious holiday meal.
naturalhealthmag.com/holidayfood
Resolution
Revolution
Skip the generic New Years vows and
focus on the things that really matter.
naturalhealthmag.com/resolutions
Gifts That Give Back
This holiday season, offer glad tidings with
presents from companies such as Dr. Weil
and Fords Warriors in Pink that are eco-
friendly or give their proceeds to charity.
naturalhealthmag.com/giftguide13
Most popular
articles
Secrets of People Who Never Get Sick
Sauted Cinnamon Pears
The Doable Detox
Weigh in
How does winter weather affect you?
Go to naturalhealthmag.com/polls.
Follow us on Twitter @_NaturalHealth.
Now on
naturalhealthmag.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.
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THE INFORMATION IN NATURAL HEALTH IS INTENDED TO EDUCATE. DO NOT SUBSTITUTE IT FOR THE ADVICE OF A QUALIFIED
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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 of
Naturopathic 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 Rabbitt
Deputy Editor
eczema
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Johnson & Johnson Consumer Companies, Inc. 2013
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hat makes you happy? This is the time of year when lots of
people think and talk about this topic, and I hope youll indulge
my answer: Feeling grateful makes me happy.
Of course, Im thankful for my familymy daughters, my mom, even my ex-husbandmy dear
friends (you know who you are), my crew team, my health I could count many more people and
things that put a big smile on my face. But Im going to take this opportunity to say thank you for
being a reader of this magazine, because working on it has made me incredibly happy.
When we brought Natural 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 to
live 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 cleansing
toxins out of your system; the newest, purest beauty products; natural remedies for conditions that
prompt many doctors to prescribe drugs; and cutting-edge info on integrative medicine. I know as
Ive edited this magazine, Ive learned so much about what I can do to get a little more natural every
day, 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 we
celebrated 40 years of Natural Health!) despite the economic downturn. In fact, we are thriving
on newsstands. I think its quite possibly because you can see yourself in our pages, and you are
making 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 New
York 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 to
college. I need to thank my deeply talented staffthe editors (past and present), designers
and assistants, as well as the writers, models and photographers weve worked withfor their
vision, 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 to
boost your
mood?
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. 64
Editor in chief
pegmoline@gmail.com
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Speak Your Mind
We hear you
DIY, naturally For a magazine focused on all things
natural, you promote a lot of products that are processed.
I would appreciate it if you compared commercial products
with homemade solutionsfor example, a mix of baking soda,
white vinegar and water is a great all-purpose cleaner. It would
be nice to learn about other natural remedies Ive missed.
DANIELLE MATTHEWS, Fort Pierce, Fla.
Vegetables for all! I absolutely loved every recipe in
your feature on vegetarian cooking (Beautiful, Simple,
Vegetarian, September/October 2013). There was something
for everyonemy kids loved the omelettes with apples and
cottage cheese and the zucchini rolls were a hit at an office
potluck. 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 to
rehydrate after diarrhea; this is actually a laxative. A better
choice 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 you
lift yourself up when youre tired or depressed?
Join the
conversation
Got an opinion? Want to
share an idea? We want to hear
from you!
1. Email us at remedies@
naturalhealthmag.com.
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Health on Facebook.
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@_NaturalHealth.
4. Send mail to Natural Health,
4 New York Plaza, 4th Floor, New
York, NY 10004.
What brings you the
most happiness?
47%
Giving to
others
34%
Feeling
healthy
14%
Creating
something
5%
The right
ambiance
(VISIT NATURALHEALTHMAG.COM
TO WEIGH IN ON FUTURE POLLS.)
Check out our advice for beating
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Happy on pg. 84.
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NOVEMBER/DECEMBER 2013 naturalhealthmag.com 17
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ways to go natural
november december 13
Find an heir
Popcorn shouldnt
need to be
smothered in
butter to taste
good, heirloom
popcorn
enthusiasts say.
Companies
cultivating the
centuries-old plant
using organic,
sustainable
farming practices
are popping up
nationwide, and
proponents say
their popcorn is
more avorful and
easier to digest
than commercial
varieties. Plus,
keeping heirloom
plants in
circulation helps
preserve genetic
diversity in our
food supply. Buy
snack packs or
whole kernels at
tinybutmighty
foods.com, boulder
popcorn.com,
amishcountry
popcorn.com and
479degrees.com.
Spread your wings
Help the nonprot On
Wings Of Care in its mission
to track and rescue wildlife
and domestic animals in need, provide
rehabilitation services and help preserve
the ecosystem with aerial, sea and ground
missions with a tax-deductible donation.
Visit onwingsofcare.org to learn more.
Youre good
enough,
and smart
enough ...
If you suffer from
chronic stress,
here are three
good reasons to
carve some
me-time into your
day: A brief self-
afrmation can
relieve acute
stress, increase
your creativity
and even make
solving problems
easier, suggest
researchers at
Carnegie Mellon
University in
Pittsburgh, Pa.
Students who
participated in the
study were asked
to rank their
valuessuch as
artistic or athletic
ability, or
relationships with
family members
in order of
importance.
Researchers
noted improved
problem-solving
in the stressed
students who
wrote about their
most important
values compared
to the control
group who wrote
about ones they
considered much
less important.
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ways to go natural
workplaces, a
Northwestern
University study
found. Ofce hours
occur at a time of
day where light
exposure has a
strong impact,
says study co-author
Ivy N. Cheung, a
doctoral candidate
in the interdepart-
mental neuroscience
program at
Northwestern
University in
Chicago. Therefore,
lighting in the ofce
has effects beyond
the workplace. Try
to get outside for a
walk or eat outdoors
during your
workday, Cheung
says. Morning light
is most important
for regulating
circadian rhythms,
she adds.
Request a
window seat
Workers in ofces
with windows get
more and better
sleep at night, are
more physically
active and have
a higher quality
of life than those
in windowless
Face facts Need an
ego boost? Log on
to Facebook and check
out your own prole.
A University of Wisconsin at
Madison study recently found that
subjects exhibited an increase in
self-esteem after perusing their
own proles for ve minutesbut
longer than that reduced motivation
to perform cognitive tasks well.
The study authors think that seeing
idealized Facebook versions of
ourselves might make us rest on
our laurels a bit and not feel as
obligated to pursue goals that could
increase our self-worth.
Go non-GMO That bowl of Ben & Jerrys just got even
sweeter: The company has promised to transition from
its current 80 percent GMO-free ingredients to 100
percent by years end. And by the end of 2014, all Ben &
Jerrys will be labeled GMO-free, too. To help urge other
companies to follow suit, check out justlabelit.org.
Weve all faked a headache or used the excuse Im too tired but the truth is
many of us really are too tiredtoo tired for a little romance, too tired for ex-
ercise, and too tired to concentrate. Life is busy and trying to juggle family and
work can leave you feeling exhausted and run-downespecially if you are iron
defcient. Never mind the fact that those dark circles under your eyes and pale
skin can leave you feeling unattractive. When going to bed early is your idea of
a good time, its time for a change. Floradix is an easily absorbed, plant-based,
nonconstipating, liquid iron supplement with no artifcial additives or preserva-
tives and has been helping women reclaim their energy for over 60 years.* So
redefne your defnition of a good time with Floradix and rekindle the romance.
Receive a $4 coupon toward your next purchase of Floradix! Visit: or scan this code!
VEGETARIAN + NON-GMO + ADDITIVE- & PRESERVATIVE-FREE
888-436-6697 | VISIT WWW.FLORAHEALTH.COM TO FIND A STORE NEAR YOU.
Make an impact
For each bag of
GMO-free maple
oat, blueberry honey
and vanilla almond
granola sold, Impact
Foods and partner
World Food
Program USA
provide a meal for
kids in impoverished
nations. ($35;
impactfoods.com)
+
=
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ways to go natural
Get more
screen time
An overwhelming
number of children
and teens in the
U.S. lack access to
the mental health
care that they
need, according to
a survey by the
National Voices
Project of the
University of
Michigan. To
address the
problem, mental
health care
providers are
nding that
telemedicine
new programs that
allow patients to
meet with
psychologists via
Skype-type video
conferencing
sessions or even
by phonecan
help, says Matthew
M. Davis, M.D., a
pediatrician at the
University of
Michigan health
system in Ann
Arbor and director
of the National
Voices Project.
This treatment
could be invaluable
to patients in rural
areas where health
care options
are lacking,
proponents say.
Tap your
animal
instincts
Animal Flow
at Equinox tness
clubs combines a
series of uid
movements that mix
elements of parkour,
break dancing,
gymnastics, running
and circus arts.
The result? The
primal movements
target hard-to-work
muscles so you
see results quickly.
(equinox.com)
Take a healing vacation
Give your getaway a healthy
makeover with a retreat
at Hippocrates Health Institute
in West Palm Beach, Fla. Their one-
to three-week Life Transformation
Program offers instruction by
renowned health experts Brian
Clement, Ph.D., L.N.C., and Anna
Maria Clement, Ph.D., L.N.C., in raw
vegan cooking, detoxing, meditation,
yoga and emotional healing. Even
better, all this learning happens in
a serene, tropical setting. Pricing and
accommodations vary, and nancing
is available. (hippocratesinst.org)
Receive a $5 coupon toward your next purchase. Visit: www.fl a ealt .c m or scan this code!
We know life can get a little rough sometimes, but that doesnt mean your skin
should suffer. That's why we created Plor-Lssence Pe[uvenatlng Cream. Unllke
other skin creams, ours comes packed with a unique and powerful blend of 7
of the herbs found ln Plor-Lssence Tea. These herbs work synerglstlcally to
refresh, revltallze, and re[uvenate your skln all whlle protectlng lt when thlngs
get a little rough. It even helps to minimize those fine lines that someone
could unknowingly mistake for sandpaper. Luckily, thats not a situation were
wllllng to put you ln. Unless of course, you're lnto that klnd of thlng.
PARABEN-FREE + VEGAN + CRUELTY-FREE
888-436-6697 | VISIT WWW.FLORAHEALTH.COM TO FIND A STORE NEAR YOU.
S
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naturally
give 22
love your pets 28
stay healthy 30
eat well 32
greener
gifting
You dont have to be a
holiday killjoy to be kind
to the Earth. Celebrate
the season by giving
sustainable, eco-
friendlier items. Plants
are always a great choice,
and thrifted glass jars
make beautiful gifts
when lled with spices,
chocolates, bath salts or
small soaps bought in
bulk. You can also sign
up loved ones for a
Community Supported
Agriculture (CSA)
delivery or a subscription
to Booksfree.com (think
Netix for books). For
gifts that arent of the
DIY variety, check out
our picks on the
following pages. Just
wrap them in recycled or
vintage cloth, or look
for wrapping paper or
boxes (choose one or the
other!) made from
recycled materials. >>
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give naturally
1>>Pangea Organics Bar
Soaps Certified organic,
vegan and gluten-free,
these gentle soaps come
in 100 percent post-
consumer newspaper
cartons embedded with
spruce tree seeds you
can plant to grow a
Christmas tree. ($8;
pangeaorganics.com)
2>>The Apron Project
Apron These one-of-a-
kind aprons are made by
Rwandan artisan
members of Indego
Africa, a nonprofit that
helps women-owned
businesses in Rwanda
achieve economic
sustainability. In
addition, $8 of each
apron sold benefits Food
Tank: the Food Think
Tank, an organization
that supports world
hunger and obesity aid
efforts. ($40;
apronproject.co)
3>>Kharma Khare Yoga
Reincarnated Mat
Made from recycled
tires, these mats are
ultra-strong and durable,
and the company invites
customers to return old
mats for half-off credit
on a new one. Returned
mats are recycled to
create new ones or the
company donates them
for use in childrens
playgrounds. ($145;
kharmakhare.com)
4>>WASARA Picnic Kit
for 6 This compostable
set of plates, bowls,
tumblers and utensils
also includes recycled-
paper napkins and
compostable waste bags,
and is tied up in a
colorful, reusable
organic cotton cloth.
($39; branchhome.com)
5>>Recycled Vinyl
Record Guitar Picks
Hand-cut from old LPs
that no longer play, these
picks are a great gift for
the eco-conscious
musician. (Plus, they
look supercool.) ($5 for
six; vat19.com) >>
2
4
5
1
by VIRGINIA I. PELLEY
3
We purposely choose from over 100
botanicals to create 60 unique blends that support things like
energy, clarity, awareness and general feel-goodness. From sweet
to spicy, the same things that make Yogi teas delicious, make
them work. Find us in the natural food or tea aisle.
h
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yo
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yogiproducts.com
We purposely choose from over 100
botanicals to create 60 unique blends that support things like
energy, clarity, awareness and general feel-goodness. From sweet
to spicy, the same things that make Yogi teas delicious, make
themwork. Find us in the natural food or tea aisle.
2
0
1
3
-
2
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4

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yogiproducts.com
give naturally
6>>Mend Tree Tote
These 100 percent
cotton canvas bags are
handcrafted by women
in northern Uganda;
the leather band on each
one bears the signature
of the maker. Printed
using sustainable
practices, each tote in
Mends Invisible
Children line helps
empower women
affected by the Lords
Resistance Army (LRA)
conflict in Uganda.
($75; mend.co)
7>>Big Dipper Wax
Works Beeswax Instant
Camera Candle Paying
homage to the worlds
first instant camera, this
beeswax candle is
handcrafted in Seattle
and burns for 24 hours.
Bonus: The Green
America Certified
Business donates 10
percent of profits from
candle sales to
organizations dedicated
to education and the
promotion of sustainable
beekeeping. ($25; big
dipperwaxworks.com)
8>>Blake Brody
Ballerina Flats
A podiatrist helped
design this eco-friendly
line of shoes that help
keep your body in
proper alignment and
are free of animal-
derived materials. ($290;
blakebrody.com)
9>>emiko-o reware
urban jewelry
These unique bracelets,
necklaces and earrings
created by San Francisco
jewelry designer emiko
oye are made with
repurposed LEGO
pieces, precious metals
and gemstones. ($65
$310, rewarestyle.com)
10>>Threads 4 Thought
Top This comfy line is
sustainably made with
recycled materials and
organic cotton. Ten
percent of purchases
over $100 benefits the
New Roots program
of the International
Rescue Committee
(IRC), which helps
refugees become
self-sufficient through
community gardening
and small farming
businesses. ($10$88;
threadsforthought.com)
6
8
9
10
7
Look for us in better natural products
retailers or call 1-800-237-4270
www.Aubrey-Organics.com
Delicate facial skin often needs a hydration boost during
the harsh winter months. Aubrey
s Revitalizing Therapy
skin care line is specially formulated for dry or mature
skin types with moisturizing, organic Rosa Mosqueta
oil
and organic aloe vera. Alaria esculenta extract, found in
the Revitalizing Therapy Moisturizer, is clinically proven to
VINYZIREXIWOMRERHMRGVIEWIWOMRVQRIWW[LIRYWIH<
HEMP]JSVHE]W
Our all-natural
ingredients are
the heart of our
simple philosophy.
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love your pets naturally by DOROTHY FOLTZ-GRAY
canine
couture
You might think
outfitting your
pup in a sweater
during colder
months is for Paris
Hilton types and
crazy old ladies,
but dogs of all
breeds might
need a sweater
and even booties
on especially
cold days, says
Bernadine
Cruz, D.V.M.,
an associate
veterinarian at
Laguna Hills
Animal Hospital
in Laguna Hills,
Calif. Puppies
under 1 year old,
dogs older than
7, small-breed
dogs under 19
pounds (such
as Chihuahuas
and toy terriers)
and sick dogs
may need extra
protection. The
best clues come
from your dog.
If you take him
outside and he
runs back to the
door, hes cold.
And if sidewalks
are icy or salted,
booties are advis-
able, Cruz says.
A puppy or kitten jumps out of a gift box, and your kids are
happy for the rest of their lives. Thats the alluring fantasy
when your children clamor for a pet as a holiday present.
But if youll be traveling or running around a lot this season,
its not the best time to bring home a pet, says Gail Buchwald,
senior vice president of the ASPCA Adoption Center in New
York City. However, if you have time off work and are free
of obligations, and you can ease your pet into a new schedule,
the holidays can be a great time to adopt an animal. Or opt
for the ASPCAs Gift-a-Pet certificate (for cats and kittens
only) program, which lets you give kids a symbolic gift of a
pet now that you can adopt later.
gifts with bite
beggars banquet Its hard to resist your imploring dog
when hes begging for table scraps. Turns out its OK to give
in sometimes. A healthy diet for a dog is lean meat (grass-fed
is best), veggies and some fruits (especially berriesbut not
grapes), and no simple carbohydrates, says veterinarian Nancy
Scanlan, D.V.M., executive director of the American Holistic
Veterinary Medical Association in Abingdon, Md. Canine
no-nos: meat fat, sharp bones, chocolate, onions and raisins.
with 24-hour immune support*

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Available at health,
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or trust Ester-C
Eat healthy, get your restand take Ester-C every

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system and stays there to deliver 24-hour immune
support and potent antioxidant activity.* So now
more than ever, trust your immune health to
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This season, when it comes
to your immune health:
*These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.
pesticide

probe
The latest addition
to the list of diseases
with a suspected link
to pesticide expo-
sure: Parkinsons.
A meta-analysis of
104 studies earlier
this year concluded
that exposure to
pesticides, herbi-
cides and solvents
increases the risk of
Parkinsons disease
(a neurological con-
dition that impairs
part of the brain that
controls movement),
according to The
Parkinsons Institute,
Istituti Clinici di
Perfezionamento
in Milan and
Fondazione IRCCS
Policlinico San Mat-
teo in Pavia, Italy.
Exposure to para-
quat, for example,
a widely used weed
killer, doubled the
risk of the condition.
The chemicals
likely affect that
system in the brain,
says toxicologist
Arch Carson, M.D.,
Ph.D., associate
professor of occupa-
tional health at the
University of Texas
School of Public
Health in Houston.
However, the study
doesnt pinpoint
how much contact
creates risk, says
Carson, because the
exposure amounts
deviated greatly
from study to study.
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stay healthy naturally by DOROTHY FOLTZ-GRAY
First, it was red wine. Then chocolate.
Now, stresslike a lot of thingscan be
good for you in moderation. Although
studies have shown that too much stress
boosts your risk of obesity, heart disease
and depression, occasional stress might
be a boon to the brain, according to a
recent study on rats at the University of
California, Berkeley. Rats that stressed out
for three hours released fibroblast growth
factor 2 (FGF2), which in turn triggered
the development of new nerve cells in
the hippocampus, part of the brain central
to memory, says study author Daniela
Kaufer, associate professor of integrative
biology at UC Berkeley. Too much
stress has the opposite effect, however,
suppressing the growth of neural stem
cells and undermining memory.
stress is good
heart felt
A mix of Chinese
herbs called qili
qiangxin might
help failing hearts,
according to a 2013
study of 512 heart
failure patients at
the First Affiliated
Hospital of Nanjing
Medical University in
Nanjing, China. After
12 weeks, 48 percent
of heart failure
patients taking the
herb capsules four
times a day had at
least a 30 percent
reduction in a
peptide associated
with heart failure.
Researchers arent
sure how they help,
but many of the
herbs in these
capsules increase
nitric oxide
production or
availability, says
Nathan S. Bryan,
Ph.D., assistant
professor of
molecular medicine
at the University of
Texas Health Science
Center at Houston
Medical School.
A decrease in nitric
oxide is one of the
first signs of heart
failure, as it increases
vascular pressure,
which leads to
the release of the
peptide, Bryan says.
vegan on the side
The warm dressing in this
recipe from vegan cookbook
author Isa Chandra
Moskowitzs latest release,
Isa Does It, makes this salad a
perfect holiday or winter side
dish. Plus, its packed with
protein, heart-healthy fats
and vitamins A, C and K.
ROASTED YELLOW BEET
SALAD WITH WARM
MAPLE-MUSTARD
DRESSING (serves 4)
Preheat the oven to 425F.
Peel 4 small yellow beets,
wrap them in aluminum foil
and roast for an hour. Unwrap
and slice them when they stop
steaming. To make the
dressing, mix cup stone-
ground mustard and 2 table-
spoons of maple syrup
together in a bowl. Set aside;
when ready to serve, micro-
wave for 30 seconds (or mix
and gently heat in a pan over
low heat). Peel and slice 1
small red onion, then toast 1
cup of pecans in a preheated
pan over medium heat,
tossing until lightly browned
(5 to 7 minutes).
Drizzle warmed dressing
over 6 ounces of baby arugula
or spinach in a bowl and toss.
Top with beets, pecans and
onion; serve immediately.
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eat well naturally by VIRGINIA I. PELLEY
Its tough to get all the nutrients you need every
day without overloading on calories. Enter
SHAPE Protein for Women, launched by our
sister magazine Shape, long recognized as the
authority on womens fitness. Less than 100
calories per serving and available in three
flavors, the sugar-free powder (a mix of soy and
whey protein) provides 100 percent of your
daily requirements for essential vitamins and
minerals, such as folate, iron and vitamin A,
and 50 percent of your daily dose of magnesium
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protein power
newer nonstick coatings
eventually wear off and
can become scratched,
some experts are skeptical
that theyre a more envir-
onmentally friendly
choice. Here are the top
healthy cookware picks
from Molly Morgan, R.D.,
author of The Skinny
Rules and Skinny-Size It.
Cast iron pans last
forever and can increase
the iron content of food.
Copper cookware
heats evenly, but choose
copper lined with stainless
steel. Insufficiently coated
panning out
Health concerns about
Teflon have created a huge
market for safer and
eco-friendlier nonstick
cookware (usually coated
aluminum). Teflon can
release polytetrafluoro-
ethylene (PTFE) into the
air when heated to over
660 degreesenough to
cause polymer fume flu,
which manifests as temp-
orary flulike symptoms
that wont kill humans but
can kill birds. Its easy to
overheat these pans,
however, and because even
pots can cause copper to
leach into food.
Stainless steel pans
wont release any harmful
chemicals at high heat and
are super durable.
Anodized aluminum
cookware is coated to keep
aluminum from leaching
into food so its unlikely
to raise your risk of
Alzheimers, as some
studies have suggested.
Ceramic-, porcelain-
and silicone-coated pans
are likely safe, but they
require substantial natural
resources to manufacture.
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An Ayurvedic practitioner says:
In Ayurveda, there are three varieties
of indigestion: irregular digestion
(when even a small amount of food
turns into gas), hyper digestion
(when too much hydrochloric acid
in the stomach causes heartburn)
and hypo digestion (when too much
mucus in the stomach creates a
heavy feeling after eating).
Treatment: Explain your eating and
sleeping patterns to a practitioner
to identify your type. For irregular
digestion, stick to a regular eating and
sleeping routine. Adding bitter foods
to your diet will ease hyper digestion,
and for hypo digestion, eating hot
foods will help dissipate mucus.
Self-help: Eating breakfast, lunch
and dinner around the same time
every dayand going to bed at the
same time each nightoptimizes
digestion and can ease symptoms.
Helen Thomas, D.C., Thomas Ayurveda
Chiropractic in Santa Rosa, Calif.
How can I treat indigestion?
Three experts share holistic fixes and prevention tips.
A gastroenterologist says:
Indigestion may be described
as heartburn, acid reflux or a
generalized feeling of discomfort in
the stomach or chest after eating.
Treatment: Tell your doc which
medications you are taking and
whether you use tobacco or drink
alcohol; also explain when you
experience symptoms. Your doctor
will look for recent weight gain and
check for food allergies. You might be
prescribed medication for heartburn,
and your doctor may test for acidity
or muscle function of the esophagus.
Self-help: If you have symptoms
at night, avoid eating three hours
before bedtime (particularly high-fat
foods). Keep a food diary to discover
foods that trigger your symptoms
and start working out. Exercise
stimulates digestive function.
Lauren B. Gerson, M.D., M.Sc.; associate
professor of medicine, Stanford University
School of Medicine in Stanford, Calif.
An herbalist says: Indigestion
happens when the body does not
properly process food, and can cause
cramping, nausea, gas, bloating,
reflux, constipation and diarrhea.
Treatment: Take a formula
containing bitter herbs such as
artichoke leaf, orange peel, dandelion
and angelica, which help break down
foods in the stomach by increasing
bile flow. To prevent food stagnation
in the stomach, take Chinese
hawthorn or Bao He Wan pills.
Self-help: Drink water with a slice
of lemon or lime and bite the peel
before each meal. Ensure youre
getting enough fiber (you need about
30 grams a day) and take probiotics,
which help the good bacteria in
your gut properly colonize. Also, eat
yogurt or take a supplement with
FOS (fructo-oligosaccharide).
Karen Vaughan, L.Ac., A.H.G., licensed
acupuncturist and registered herbalist in
Brooklyn, N.Y.
Vital Advice
For more information about Setria
visit www.setriaglutathione.com
Follow Setria
*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.
Setria
is a registered trademark of KYOWA HAKKO BIO CO., LTD.

Copyright 2013 KYOWA HAKKO U.S.A., INC.
All Rights Reserved.
Look for these fine brands with
Setria Glutathione in their formulations.
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1) Enhanced glutathione levels in blood and buccal cells by oral glutathione
supplementation. J.P. Richie. Presented at Experimental Biology, April 22, 2013.
The inside story on detoxification.
Glutathione. Its inside every cell in your body and an essential molecule that protects cells
from the damaging effects of oxidative stress and toxins.* Setria
Glutathione is a tripeptide
manufactured through a patented fermentation process that can help replenish the bodys reserves
that may be depleted as a result of poor diet, stress, pollution and even the natural aging process.*
Setria is also pure, vegetarian and allergen-free. If youre looking for nutritional support to help lighten
your bodys toxic load, look for supplements
formulated with Setria.*
Beauty News bring out your inner glow Beauty News bring out your inner glow
Smooth
and sweet
We thought it was too good
to be true: a formaldehyde-
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straightening and smoothing
salon treatment that works
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Brazilian Blowout. Thankfully,
we were wrong. Agave
smoothing treatments contain
amino acids that gently
reshape the cuticle to reduce
frizz and volume, while agave
plant extracts and coconut
and sunflower oils moisturize
hair. The salon treatment is
gentle enough that you can
wash or color your hair the
same day. Plus, it costs less
than most Brazilian Blowouts.
To maintain the look,
Agave Oil makes healing oil
treatments and a smoothing
shampoo and conditioner for
home use. ($100 to $250 for
salon treatment, agaveoil
.com; $24 to $40 for home
products, sephora.com)
Virginia I. Pelley
Editors pick:
Hurraw! Ayurvedic dosha-
inspired lip balms are made
with organic sesame seed
and coconut oils, and flavored
with almond (grounding vata),
lemongrass (cooling pitta) or
grapefruit (energizing kapha).
($4 each; hurrawbalm.com)
V.I.P.
Gilt-y pleasures
Twenty-four-karat bling too extravagant for your holiday wish
list? Cosmetic companies can help you strike gold with creams
chock-full of particles of this precious metal that tighten, tone and
correct sun-damaged skin with natural antioxidant properties.
Pamper yourself with these gold-filled options:
1 Orogold 24K Body Cream is packed with essential vitamins and oils and
leaves behind nongreasy, delicately scented skin. ($38; orogoldcosmetics.com)
2 Tatcha Gold Camellia Beauty Oil nourishes your face, body and
hair with Japanese camellia japonica seed oil and licorice extract, while flecks of
gold give you a subtle glow. ($125; tatcha.com)
3 LaRocca Skincare Firming Eye Cream promotes collagen production
and cell turnover in delicate under-eye skin. ($75; dermstore.com)
4 True Holistic Gold Leaf Intensive Eye Treatment helps fight free-
radical damage and minimizes fine lines with sea buckthorn. Calendula calms
and soothes under-eye skin. ($85; cygallehealingspastore.com) Ashlee Hillier
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Wake up
or unwind
with these
essential oils.
Natural Beauty look as good as you feel by Ashlee Hillier
>>
Tub therapy
With all the tasks you cram into your day, luxuriating in the tub
might seem like a laughable indulgence. But making time for a
bath can actually stimulate blood circulation, calm your nervous system and even help you fall asleep at
night, says Marina I. Peredo, M.D., P.C., a dermatologist in Smithtown, N.Y. Adding the right aromatherapy
essential 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, here
are eight amazing productsand the best time of day to use them.
b-leve b-plush
Body Puff
($7; b-leve.com)
improves skins
texture by
helping to slough
off dead cells.
Natural Beauty
recharge Need an eye-opener? Awaken your senses with a citrus-infused bath. Citrus
oils, such as mandarin, grapefruit, lemon and lime, are uplifting and can improve your mood. They can
also 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 Lemongrass
Vitalizing Bath
Essence ($30;
drhauschka.com)
contains lemon
peel oil and super-
moisturizing organic
sunflower oil.
Weleda Citrus
Creamy Body
Wash ($12; usa
.weleda.com) is a
vegetable-based
cleanser containing
lemon peel oil and
is free of synthetic
fragrances.
emerginC Scientific
Organics Ginger-Lime
Sugar Scrub ($45;
emerginc.com) is paraben-
free, gently exfoliates skin
and nourishes with pumpkin
seed and apricot kernel oils.
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ENERGY BRAIN CARDIO VISION

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AHAVA Relaxing
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Mineral Bath Salt
($22; ahavaus.com)
is packed with
minerals and herbal
oils to relax joints
and muscles.
Natural Beauty
relax Wind down after a stressful day by spiking your tub with calming essential oils and
naturally hydrating raw honey. Lavender promotes relaxation and eases anxiety, says Hanson. In addition
to its aromatherapy benefits, lavender oil helps control acne, eczema and dermatitis, and soothes mild
burns and itchy insect bites, Peredo says. Adding honey to your bath amps up its therapeutic power with
its 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 face
mask, especially if its one that stays on 10 minutes or longer, Hanson says. Theyre rich in minerals and
help remove harmful toxins from the skin, leaving you glowing. For soothing bathing, try these:
Earth Therapeutics
Anti-Stress
Microwavable
Sinus Pillow ($13;
earththerapeutics.net)
can be warmed to
reduce sinus tension
or cooled to soothe
and de-puff eyes.
Pr Minerals Dirty Girl Detoxifying
Mudd Masque ($29; purminerals.com)
contains clay to remove impurities and
cucumber extract to calm skin.
Aura Cacia
Relaxing Lavender
Aromatherapy
Bubble Bath ($9;
auracacia.com) is
free of sodium lauryl
sulfate and contains
lavender essential oil
and ginger root.
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Healing soups
hen youre under the weather, a steaming
bowl of soup is a surefire way to feel better
fast. Weve got soups to soothe all your ills, from stress and PMS to
constipation and inflammation. Each of these 12 recipes is based on
a healing ingredientand every one is easy to make and incredibly
satisfying. These are the healthy, healing soups you need this winter.
Not feeling
well? Theres
a soup for
thatand
anything else
that ails you.
Healthy Appetites good eating made simple by Matthew Kadey, M.Sc., R.D.
>>
Poached
Salmon
Udon Soup,
pg. 46
When it comes to probiotics,
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This product is not intended to diagnose, treat, cure or prevent any disease.
feeling down?
SUPER SOUP INGREDIENT:
WILD SALMON
Long-chain omega-3 fatty acids, which
are found in high concentrations in
salmon, 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
1
3 cup
soup 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?
MUSSELS
These bivalves boast vitamin B
12
;
not getting enough may increase
cognitive 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 flakes
and 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
want stronger bones?
BROCCOLI
Calcium works with vitamin K, found
in 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 garlic
cloves; 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 (0.5
g protein, 10 g carbohydrates, 1.5 g
fiber, 325 mg sodium. >>
Broccoli
Watercress
Soup (top),
Mussels in
Beer Broth
(bottom)
Tofu Miso Seaweed Soup
(top), Scallops with Saffron
Broth (bottom). Recipes, pg. 48.
need thyroid health help?
SEAWEED
Loaded with iodine, which is necessary
for proper thyroid function, seaweed
also contains folate, calcium, iron and
vitamins 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
1
3 cup 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?
SAFFRON
This brightly colored spice has been
shown to relieve the symptoms of
premenstrual 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?
GREEN TEA
Studies have found that green
tea eases anxiety. It also contains
L-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 g
want to boost your livers health?
ASPARAGUS
Guard the bodys main detox center
with glutathione, an antioxidant
in asparagus that protects the liver.
Choose firm, thin stems with deep
green closed tips.
Creamy Asparagus Soup: In a
large pot, heat 1 tablespoon oil over
medium heat. Add 2 sliced leeks, 1
cup 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
2
3 cup 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?
GRASS-FED BEEF
Foods that are high in iron, like grass-
fed beef, help carry energy-producing
oxygen 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 diced
parsnips, 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 Tea
Chicken
Rice Soup
WA T E R B OOS T E R S
Delicious Convenient Nutritious
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refreshing flavors, simply add SHAPE Water Boosters to water
and enjoy! Theyre your perfect companion for on-the-go nutrition!
*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. SHAPE and are trademarks of Weider Publications, LLC. used under license agreement.
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want to prevent cancer?
LENTILS
Folate, a B vitamin that helps prevent
changes to DNA that may lead to
cancer, is a key nutrient in lentils.
Lentil Quinoa Soup: Heat 1
tablespoon oil in a large saucepan
over 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 unsalted
cashews 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?
EXTRA-VIRGIN OLIVE OIL
A key component of extra virgin
olive oil, phenolic compounds are
powerful 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,
1
8 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 blood
pressure?
BELL PEPPERS
Ripe bell peppers are packed with
vitamin C, which has been shown
to reduce blood pressure. To get the
most C in every bite, choose vividly
colored peppers that feel firm and
heavy 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 in
juice 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.
Butternut Apple
Honey Soup

have a sore throat?
HONEY
Research suggests that honey
soothes pesky coughs and scratchy
throats. Darker varieties, like
buckwheat honey, boast more
antioxidants than lighter ones.
Ginger soothes digestive distress.
Butternut Apple Honey
Soup: Heat 1 tablespoon oil in a
large saucepan over medium heat.
Add 2 diced shallots; cook 3
minutes. Add 5 cups low-sodium
vegetable broth, 1 diced medium
butternut squash, 2 diced Granny
Smith apples, 1 tablespoon minced
ginger, 2 teaspoons dried sage,
1
4 teaspoon nutmeg and salt to
taste; simmer 30 minutes. Stir in 2
tablespoons honey; pure. Garnish
with toasted walnuts.
(0.5 g saturated fat), 0 mg cholesterol,
7.5 g protein, 48 g carbohydrates,
6 g fiber, 160 mg sodium.
Matthew Kadey, M.Sc., R.D., is a dietitian
and writer in Waterloo, Ontario, Canada.
H
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Good Medicine the integrative approach
Finding focus
Learn the signs of ADHD
and ease symptoms with
effective remedies.
o
ne year, I decided to teach yoga, homeschool my son, join a singing
group and remodel the kitchen. These (and other) projects came up
just after Id finished my degree in interior design and certificate in
ayurvedic medicine, published a journal and redesigned my garden.
Somehow I managed to get it all done, which is impressive considering my commitment could usually
be measured in days or weeks, not months or years.
I see this same pattern repeated again and again: boundless enthusiasm for idea after idea, tempered
by a restlessness that keeps me always moving on to the next thing. Its what a behavioral neurologist
would call attention deficit hyperactivity disorder (ADHD).
In spite of intelligence and enthusiasm, someone with ADHD experiences daily life as a constant
struggle. Boredom, procrastination, disorganization and a tendency to say yes to too many projects
by Niika Quistgard-DeVivo
People with
ADHD
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too much
at once
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filter out
extraneous
stimuli.
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www.sixstagechelates.com
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Good Medicine
Do You Have ADHD?
The principal characteristics of attention deficit
hyperactivity disorder (ADHD) are inattention,
hyperactivity and impulsivity, according to the
National Institute of Mental Health. Behavior
can be predominantly inattentive (loses tools,
makes careless mistakes, is easily distracted,
leaves tasks uncompleted), predominantly
hyperactive-impulsive (feels restless and
fidgety, interrupts, blurts out comments, has
difficulty relaxing or waiting) or both.
The following self-test questions, developed
by the World Health Organization, can help
you identify behavior consistent with adult
ADHD. Answer never (0 points); rarely (1
point); sometimes (2 points); often (3 points);
or very often (4 points). A score of 11 points
or more indicates the potential benefit of being
evaluated by a health care provider.
In the last six months:
1. How often have you been distracted by
activity or noise around you?
2. How often have you had difficulty getting
things in order when you had to do a task that
required organization?
3. How often did you have difficulty waiting
your turn in situations when taking turns was
required?
4. When you had a task that required a lot
of thought, how often did you avoid or delay
getting 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 were
expected to remain seated?
can be dizzyingly stressful, while emotional
intensity, impulsivity and a tendency to
interrupt make for chaotic relationships.
But by accepting the diagnosis of ADHD, Ive
begun to understand the complexities of the
condition and the effectiveness of traditional
as well as alternative treatments.
Nonlinear in a Linear
World
Originally known as minimal brain
dysfunction, then attention deficient
disorder, the condition has had one misleading
moniker after another. Those of us with ADHD
dont suffer from a deficit of attentionif
anything, we have a surfeit of it. Were
vulnerable to distraction because we perceive
too much at once.
The cause may be a lack of blood flow and
electrical stimulation to the frontal cortex
the area of the brain involved in prioritizing,
focusing and choosing words thoughtfully
rather than blurting them out. Scans of people
with ADHD usually show reduced activity in
this decision-making area of the brain, notes
Daniel G. Amen, M.D., founder of Amen Clinics
Inc., two-time board-certified psychiatrist and
best-selling author of Unleash the Power of the
Female Brain (Harmony). He says there are six
different types of attention deficit disorder,
Individuals
with ADHD
work 22
fewer days
than their
co-workers
annually
due to their
symptoms.
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Good Medicine
Train Your Brain
Here are three techniques that can help
you reinforce positive brain function:
1. Coaching Many individuals with
ADHD are creative, intelligent people
who are frustrated with their lack of
achievement, says Pam Milazzo,
founder of the SAIL Institute and
former chair of the ADHD Awareness
Campaign for the Attention Deficit
Disorder Association. When they learn
strategies that support working memory
and executive functioning, they start
to see sustained success. Coaching
can help: For more information, visit the
ADD Coach Academy at addca.com or
ADD Consults at addconsults.com.
2. Tai Chi A tai chi practice may
reintroduce the brain and nervous
system to a fluid, sustained state of
People with
ADHD
tend to be
creative
types,
such as
musicians.
concentration. A University of Miami
School of Medicine study found
that taking two 30-minute classes
a week for five weeks reduced
ADHD symptoms like anxiety and
hyperactivity.
3. Neurofeedback The Journal of
Clinical Psychology published findings
showing that neurofeedback had
an effect comparable to stimulant
medication in helping ADHD
adolescents and adults intentionally
regulate brain activity. This technique
uses monitoring equipment to display
a visual representation of your brain
state. Working with a specialist, you
learn to differentiate between different
brain wave types, and independently
regulate brain wave activity for
increased concentration and focus.
and knowing which type afflicts you is key to a
targeted treatment plan.
Some researchers suggest that executive
functioning disorder is a better description.
ADHD people think in a tangential, nonlinear,
circular way, says Hal Elliott, M.D., residency
program director and associate professor
at East Tennessee State Universitys Quillen
College of Medicine in Johnson City. One
thing reminds them of something else, which
reminds them of something else. People
with ADHD tend to be writers, musicians,
visionaries, inventors and people who rock the
boat at workthey come up with better ways
to do things. Theres nothing wrong with being
a nonlinear person except that it can make you
miserable in this linear world we live in.
About 4 to 5 percent of American adults
suffer from the condition, and they work 22
fewer days than their ADHD-free co-workers
annually due to their symptoms, according
to a national screening survey conducted by
Harvard Medical School. A history of childhood
ADHD is one criterion, and there is evidence
that ADHD runs in families. According to the
Semel Institute for Neuroscience & Human
Behavior at UCLA, ADHD is generally a chronic
disorder, with 30 to 50 percent of those
individuals diagnosed in childhood continuing
to have symptoms into adulthood.
Adults with past or current symptoms
of ADHD are also at a higher risk for other
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problems, including depression. A 2005
study in The American Journal of Psychiatry
found that 59 percent of ADHD patients
suffered from major depression at some point,
compared with 40 percent of the non-ADHD
group; the respective ratio for anxiety disorder
was 21 percent versus 8 percent.
Trials and Treatments
Since we still know so little about ADHD,
treatment is very trial and error, says Hailing
Zhang, M.D., a psychiatrist who treats many
adults with ADHD. But the gold standard
is stimulant medication. Controlled studies
show that drugs like methylphenidate
(Ritalin, Concerta) and mixed amphetamines
(Adderall) increase mental concentration by
making 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 side
effects like insomnia, stomach pain, loss of
appetite, irritability, anxiety or heart problems.
Canadian authorities banned the use of
Adderall for several months in 2005 due to
possible sudden deaths, heart-related fatalities,
and strokes in children and adults. And while
the FDA considers Strattera an effective drug
with low risk, the agency is warning doctors
to monitor children and adolescents taking it
for suicidal thoughts.
There are alternatives that show promise.
Naturopath and acupuncturist Trina Seligman,
N.D., L.Ac., a guest lecturer at Bastyr University
in Seattle, recommends a foundation of
a broad-spectrum, free-form amino acid
supplement taken daily to balance a patients
brain chemistry. To target specific symptoms,
Seligman uses specific aminos.
She often prescribes twice-daily single doses
of dopamine precursor DL-phenylalanine
or norepinephrine precursor L-tyrosine
to improve concentration and diminish
restlessness; serotonin precursor L-tryptophan
to alleviate depression; or GABA or L-theanine
to reduce anxiety and irritability.
An ayurvedic herb may also help. Two
Australian studies published in Neuro-
psychopharmacology and Psychopharmacology
found that 300 milligrams of Bacopa monniera
(aka brahmi) daily improved information-
processing speed while slowing the rate at which
newly acquired information is forgotten.
Meanwhile, a study in Progress in Neuro-
Psychopharmacology & Biological Psychiatry
determined that zinc sulfate (150 mg per day)
can reduce some ADHD symptoms.
A classic natural therapy may also be
beneficial: A Swiss study showed homeopathic
treatment comparing favorably to the use
of methylphenidate in children with ADHD.
Good Medicine
The ability
to focus on
a single task
and follow
it through to
completion
can be
tough for
individuals
who have
symptoms of
ADHD.
Insomnia
may be a
side effect of
some ADHD
medications.
Good Medicine
Because the condition is so complex, however,
there is no advised standard; an experienced
homeopath can determine the best remedy for
each individual.
The Holistic Approach
Medication and/or supplementation is only
part of proper ADHD management. Taking
a whole-person approach to brain health can
make an enormously positive difference, says
Amen. The following lifestyle adjustments are
recommended:
FEED YOUR FOCUS. Keeping blood sugar stable
is vital to leveling out symptoms. If you have
ADHD, it can be hard to function on a good
day, but if your blood sugar is low or spiking,
it makes it even more difficult, says Wendy
Richardson, M.A., M.F.T., author of When Too
Much Isnt Enough: Ending the Destructive
Cycle of ADHD and Addictive Behavior (Pinon
Press). So, eat real meals throughout the day
and limit simple carbohydrates, sugar and
caffeine. (Caffeine is a stimulant, but it actually
decreases blood flow to the brain.) Every
breakfast, lunch and dinner should provide
complex carbs, quality protein and healthy
fats in the form of fresh, whole foods. Avoid
preservatives and other food additives, as they
may exacerbate symptoms.
Drain Your Brain
Feeling overwhelmed? People with ADHD
need time each day without stimulation so
they can decompress, says Hal Elliott, M.D.
Restore yourself with activities that relieve the
mental and emotional strain, such as:
Getting outside Spending time outside in
green settings is a potentially valuable
component of treatment, according to a
2004 study published in the American
Journal of Public Health.
Playing Its sometimes easier for those
with ADHD to concentrate on pleasurable
activities. Having a hobbygardening,
woodworking, knitting, any kind of hands-on
endeavoris a great outlet for ADHD energy.
Relaxing Massage and yoga give busy minds
a vacation by drawing awareness back into
the body. The Ayurvedic technique known
as Shirodhara involves pouring warm oil over
the forehead in a specific pattern, says John
Douillard, D.C., National Ayurvedic Medical
Association board member. This stills the
mind and calms the nervous system.
A hands-on
hobby will
help release
energy.
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Just do it:
Regular
exercise
can
improve
your
mood and
promote
sound
sleep.
PUMP THE BLOOD. Every ADHD expert
emphasizes the importance of regular,
vigorous movement. Exercise is not a choice,
says Amen. It boosts blood flow to the brain
and helps the brain make new nerve cells.
In addition, sustained cardiovascular activity
steadies blood sugar, contributes to overall
mood and promotes sound sleepsomething
patients typically need more of.
People with ADHD dont do boring, so do
what you enjoy, says Amen. If youre not sure
what to do, walk brisklydont stroll. Get a
physicians OK, then elevate your heart rate for
at least 30 minutes, five days a week.
SEEK SUPPORT. ADHD has nothing to do
with laziness or a lack of intelligence, yet
people with the condition are often pegged
as underachievers. Take advantage of
psychotherapy, coaching and support groups to
clarify the emotional factors involved and help
restore your self-esteem.
HONOR WHO YOU ARE. Personally, Ive found
that meeting my needs as a whole person
eating wisely, exercising, doing yoga, taking
herbs and supplements, and getting support
has enabled me to manage the challenges
of ADHD. Indeed, Ive begun to realize that
many of my ADHD qualitieslike flexibility,
creativity and empathyare strengths I can
rely on and even celebrate.
Keep blood
sugar
stable by
eating
healthy
proteins.
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t seems everyone is talking 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? Allure magazine, in
its Anti-aging Special issue, highlighted growth hormone
as its 2013 call-out. Shape magazine 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 bet
that 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, exercises
when 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 ller, 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-old
produces more than twice as much
hGH as [she] will when [shes] 40...
hGH, by turning back the body clock,
turns back the aging process.
VANITY FAIR says:
7KH
<RXWK
Hormone...
Everyones talking about it.
But can it really reduce body
fat, increase lean muscle
mass, boost mood, heighten
sex drive, give you plenty
of energy, get rid of wrinkles
and tighten saggy skin?
Barbara just had another birthday.
By Tiffany Strobel
*
Why all the fuss?
Simple. hGH disciples and to
many like Barbara, hGH therapy is
truly a religious experience...
believe hGH can help reduce
body fat, increase lean
muscle mass, boost mood,
heighten sex drive, give
them plenty of energy, get
rid of wrinkles and tighten
saggy skin making them
look and feel decades not
years, but decades younger.
Celebrities, CEOs, Wall Street
execs, models, housewives,
athletes and even some high-
ranking politicians all seem
to be drinking from the same
pitcher of Kool-Aid. Theres
no doubt about it; in our
current fast-paced, youth-
oriented culture, hGH
therapy is hot.
The controversy
The controversy isnt over
whether or not hGH
plays an essential role in
our health and aging (virtually
everyone 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 hGH
into the body may upset natural
hGH production.
The breakthrough
Because 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 Scientic Meeting in San
Antonio, Texas, and then again
at The Academy of Womens
Healths 21st Annual Congress
in Washington, D.C., it created a
serious stir.
The revolution
The formula that was the
subject of these research
ndings is now being sold
by SanMedica International
under the trade name SeroVital.
And when Dr. Oz discussed

the products research on
his show by introducing
something he called a new
frontier: stimu lating your bodys
production 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 to
full-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 if they 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, is
a no-brainer. However, make no
mistake about it, the established
medical community (and of course,
they know everything) would say
its benets 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. How
about you?
Dr. Amy Heaton, PhD, Director
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A recent study [on SeroVital-hgh]

showed patients given a special blend of amino
acids saw their hGH levels spike more than 6 times...
So whats the catch?
When you see a
50-year-old actress who can pass
for 35, you can bet that good genes
arent the only things responsible
for her youthful glow.
Where can I get it?
)HDWXUHG
3URGXFW
ADVERTISEMENT - PROMOTIONAL - ADVERTISEMENT
Dr. Oz says:
SHAPE says:
Even with more than 550 stores,
were still having a tough time keeping SeroVital in stock!
ULTA BEAUTY says:
*Tiffany Strobel is an author, columnist, and beauty editor of MyFreeDiet.com.
Free standard shipping in the continental U.S.A. only. All trademarks are the property of their respective owners. 2013 All Rights Reserved. BR14443-35
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.
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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 65
A dose of
rays in the
afternoon will
rev you up.
breathe before you get
out of bed
Instead of jumping up immediately when the
alarm goes off and making a beeline to the
bathroom, take a few minutes to get focused
and clear your mind with this easy breathing
technique. Keep your eyes closed and place
your tongue behind your teeth, says Svetlana
Kogan, M.D., founder of Doctors at Trump
Place in New York City. Take a deep breath
in through your nose on a count of four, hold
it for a count of four and then slowly exhale
through your mouth to a count of eight. Do
this six times.
splash cold water on
your face
This simple and energizing hydrotherapy
technique literally wakes up your brain
by helping it make the switch from the
parasympathetic nervous system (sleep mode)
to the sympathetic nervous system (awake
mode), says Jacob Teitelbaum, M.D., author of
From Fatigued to Fantastic! (Avery).
Ah, the holidaysthe most
wonderful (and exhausting)
time of the year. Whether
youre cooking, shopping, hosting,
party-going or all of the above, theres
nothing like Thanksgiving-through-
New Years busyness to make you feel
joyfuland drained. But it doesnt have
to be that way, says Frank Lipman,
M.D., director of Eleven Eleven Wellness
Center in New York City and author of
Revive: Stop Feeling Spent and Start
Living Again (Pocket Books). Think
of energy as if its a bank account,
he says. Each day we make energy
withdrawals and deposits. When we use
more than we put in, were in the red.
If youre feeling more pooped than
party-ready these days, take heart.
These tips from leading experts in
the field of feeling good will help you
recharge instantly. Learn from their
wisdom, live it and you can make hefty
deposits in your energy bankeven
during this jam-packed time of year.
(((EAT
BREAKFAST)))
Sounds simple, but its super
important: Have a morning meal.
If you dont start your day with a
good breakfast, you can expect to
be hungry throughout the day, and
both your energy level and cognitive
performance will suffer, explains
Mary Horn, M.S., nutritionist and
exercise physiologist for Vail Mountain
Lodge in Vail, Colo. So fuel up with a
breakfast that includes whole grains,
lean proteins and small amounts
of healthy fats. With this winning
combo, both your mood and your
blood-sugar level will stay steady
all morning, sustaining energy and
alertness and keeping hunger pains
at bay. Try two eggs scrambled with
1
2 cup chopped veggies, a slice of
whole-wheat toast and a cup of
antioxidant-rich green teaand skip
the coffee and scones. Sugar and
caffeine give you a false start, Horn
says. They cause blood-sugar levels
to spike, then drop, and your energy
will drop as well.
stretch yourself
Sore muscles and too-tight fasciathe
membrane that surrounds bones, muscles and
tendonscan leave you feeling beaten up
before the day has even begun. Try Lipmans
neck and shoulder release: Lie on your back,
knees bent and hip-width apart. Put a tennis
ball 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 massage
tight muscles and fascia. Repeat 10 times.
3
1
2
4
take a technology break
before lunch
Close your eyes for five minutes to engage
the revitalizing yogic practice pratyahara, or
withdrawal of the senses. The point is to purify
yourself from the sensory stimulation that
youve probably been overloading yourself with
for the past three hours or so, says Mas Vidal,
director of Dancing Shiva Yoga and Ayurveda in
Los Angeles. This simple practice will protect
your nerves from the kind of overtaxation that
drains your energy.
have a snack at 11 a.m.
For sustained energy, blood sugar needs to
remain stable throughout the dayand that
means eating every three to four hours, says
Michelle Babb, M.S., R.D., a Seattle-based dietitian
and owner of Eat.Play.Be. Most people should be
eating two healthy snacks in addition to three
balanced meals. To maximize energy, your
snack should include a lean protein, complex
carbohydrate and healthy fat. Examples: a small
apple with 1 ounce of almonds (about 10 nuts);
a mozzarella stick with four small whole-grain
crackers; or baby carrots dipped in hummus.
5
6
SUPPLE
MENTAL
ENERGY
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 Botanicals
Ashwagandha
($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 B
12
.
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 place
daily, your energy should
be good. Take 500
milligrams in capsule form
with breakfast and lunch.
Try: Natures Way Ginger
Root ($9 for 100 capsules;
gnc.com).
(((FILL UP ON FIBER)))
To optimize your energy at middayand avoid the
dreaded afternoon slumpchoose foods that are high in
lean protein and fiber for lunch. Beans fit the bill perfectly.
Legumes are great for stabilizing blood sugar and
sustaining energy throughout the afternoon, says Babb.
They are rich in quality protein, magnesium, iron, fiber and
antioxidants. Try a bowl of meatless chili, hummus in a
whole-wheat pita or a black bean burrito, or top your salad
with a spoonful of garbanzos or kidney beans.
7
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.
get some sun
According to several studies, a majority of
Americans are running low on vitamin D, a
nutrient that protects against osteoporosis,
cancer, depression, heart disease andyes
fatigue. Since sunlight stimulates the body to
produce D, get outside for 10 to 20 minutes of
sun exposure on bare arms and legs. Too chilly
to show some skin? Take 1,000 to 2,000 IUs of
vitamin D3 with food, suggests Babb. Some
people feel a significant increase in energy as
soon as they start supplementing with vitamin
D, she says.
have fruit for dessert
Always on the hunt for something sweet after
you eat? The refined sugar in the cookie, pastry
or piece of candy you may crave will send
your blood sugar soaringand crashing soon
after. When that happens, you crave more
sugar and the vicious cycle continues, says
Babb. The solution? Get your sweet fix with a
piece of fruit. Its fiber will slow the absorption
of fructose (fruits naturally occurring sugar),
helping to short-circuit a spike in blood sugar.
have an after-school
snack
Your mom was onto something when she
had a snack waiting for you when you got off
the school bus: A bit of high-quality fuel in
the early afternoon keeps mood and energy
levels stable. Nows also a good time to think
about what youve eaten so far, and course-
correct for any mistakes you made earlier in
the day. When you feel the urge to reach for a
sugary snack, ask yourself, Have I had enough
protein? Have I had enough water? Have I had
enough healthy fats? says Babb. If youre
robbing your body of any of those things
throughout the day, it might show up as a
false sugar craving.
do Legs-Up-the-Wall
Celebrate the end of your workday with a
restorative yoga pose, suggests Roger Cole,
Ph.D., a certified Iyengar yoga teacher and a
sleep research scientist in Del Mar, Calif. Lie on
your back and place your legs up a wall so that
your body forms an L shape. Get your hips
comfortably close to the wall, but not so close
that your leg muscles cant relax. This pose
sends blood thats been stuck in your legs back
to your trunk, increasing the volume of blood
in circulation and allowing the waste products
to be cleansed by the liver and other organs,
explains Cole. Stay in this position for 10 to 15
minutes and then roll to your side to come out.
If your office setting isnt conducive to this pose,
simply close your eyes and take another tech
break, and try it later at home.
9
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(((TAKE A HIKE )))
Even if all you manage is a trip to the bathroom
farthest from your desk, get moving. In our
research we found that a brisk, 10-minute walk
leads to increased energy for up to two hours
afterward, says Robert Thayer, Ph.D., a professor
of psychology at California State University, Long
Beach, and author of Calm Energy: How People
Regulate Mood with Food and Exercise (Oxford
University Press). Why? When you walk briskly, your
metabolism, heart rate and blood pressure increase.
So does your breathing, which means more
energy-boosting oxygen circulates. Small amounts
of cortisol and adrenaline are released into your
bloodstream and levels of feel-good hormones like
serotonin and dopamine also increase.
8
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T
K
(((FILL
UP YOUR
GLASS)))
Buy a beautiful glass or
cute, BPA-free reusable
water bottle and keep
it with you all day long.
We often feel tired when
were dehydrated,
says Horn. Proper
hydration is necessary
for the breakdown and
use of nutrients in the
body, which is essential
for energy production.
Drinking more water helps
your body extract and
absorb those nutrients
optimallyits like putting
more gas in your tank.
Whenever you start to feel
sluggish, take a sip.
13
hit the gym for 30
minutes
In addition to energizing us in the short term,
physical activity is the best antidote for the
long-term effects of stress, says Jrg Blech,
author of Healing Through Exercise: Scientifically
Proven Ways to Prevent and Overcome Illness
and Lengthen Your Life (Da Capo Press). As soon
as you start to exercise, your brain produces
proteins that trigger the growth of new nerve
cells in the brain, which make you feel alert,
Blech explains. They also make you more
resilient, so youre better able to handle
the unexpected.
Of course, if your usual routine is to work
out in the morning, stick to that. Some of us
are morning people, some of us are afternoon
or evening people, says Horn. Try to arrange
your schedule so that youre able to exercise at
a time that agrees with your body. If you work
with your own biorhythms, youll be more
likely to enjoy your workouts.
challenge yourself in
the kitchen
As you cook your evening meal, try using your
nondominant hand to flip the salmon or lift
a pot. The moment we bring our attention to
what we feel as we move our body, rather than
operating on autopilot, brain activity increases
dramatically and new connections between
brain cells are made, bringing about increased
energy and vitality, says Anat Baniel, author
of Move Into Life: The Nine Essentials for Lifelong
Vitality (Harmony Books).
create a balanced plate
At dinner, fill half of your plate with
vegetables, one-quarter with a lean protein
and the final quarter with a starch or whole
grain, says Babb. Salmon is an energizing
protein choice because its rich in omega-3
fatty acids, which provide fuel for the brain to
keep you sharp. Add a side of spinach, which is
high in magnesium (a nutrient the body needs
to manufacture energy).
put your electronics
to sleep
To help your body prepare for bedtime, create
what Lipman calls an electronic sundown
by turning off your computer, cellphone and
television at least an hour before you go to bed.
Melatonin is the hormone that induces sleep,
and its secreted with darkness, he says. The
bright light from your electronics can fool your
body into thinking that its daytime, resulting in
decreased melatonin production and a tougher
time winding down at night.
take a warm bath
Hopping into the tub helps relax your muscles.
To deepen your relaxation response, sprinkle
lavender essential oil into the bathwater. The
smell of lavender has been shown to increase
the brains alpha waves, which generates a
more relaxed state, says Alan Hirsch, M.D.,
director of the Smell & Taste Treatment and
Research Foundation in Chicago.
help yourself fall asleep
If youre too wound up to drift off, add a few
drops of vanilla essential oil to a tissue and tuck it
inside your pillowcase. Vanilla has been shown
to help people get to sleep faster, says Hirsch.
14
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(((JUST CONNECT)))
Fill your psycho-emotional tank by spending some time
with your family or friends, says Teitelbaum. The only
thing that really matters in life is the connections we have
with other people, he says. Make time to be with the
people who feed your soul because they will make you
feel joythe greatest energizer of all. Go on a date,
hang out with the kids or exchange messages with your
Facebook communityit doesnt much matter how you
do it, so much as you just do it, Teitelbaum says.
Susan Hayes is a freelance writer in Brooklyn, N.Y.
19
20
hanksgiving has always been a time to reconnect with family and
friends. But in this nation of immigrantsfrom those who landed
in Virginia and Massachusetts centuries ago to those who arrive
todaythe holiday is also an opportunity for another kind of
reconnection: one with your own cultural heritage and the traditions
handed down from previous generations.
Nowhere is that heritage reflected more eloquently than in the
Thanksgiving dinner itself. Across the country, American families
add their own culinary twists, drawing on the influence of every
continent, their own heritage and countless ethnicities to create
diverse (and irresistible!) recipes.
The first Thanksgiving was, of course, about two cultures reaching
out to each other across a communal table. With this in mind, we
set out to find healthy, original multicultural riffs on Turkey Day
dishes. We spoke to five foodies who shared their favorite holiday
recipesas well as their favorite Thanksgiving stories.
LOOKING TO DO SOMETHING A LITTLE
DIFFERENT THIS THANKSGIVING?
HERES HOW FIVE FOODIES INCORPORATE
DISHES FROM THEIR OWN CULTURE
INTO THE ULTIMATE AMERICAN MEAL.
GLOBAL
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INDIA
Turkey Cafreal
Recipe, pg. 74
INDIA
TURKEY CAFREAL
Floyd Cardoz
We try to do a mix of Indian food and
traditional Thanksgiving dishes, says
Mumbai-born Floyd Cardoz, executive
chef at North End Grill in New York
City and winner of Bravos Top Chef
Masters, season three. In India,
whenever there was a celebration,
there were certain dishes that you
always served. We try to incorporate
these into our holiday to teach our
boys, who were born in the United
States, about our traditions. Cardozs
Thanksgiving dinner often includes
spice-rubbed turkey, dried fruit
chutney and Brussels sprouts.
Turkey Cafreal
SERVES 12
In Cardozs native Goa region of India,
this dish is prepared with chicken
rubbed with a garlicky cilantro paste
and left to marinate for 24 hours.
Cardoz created this turkey variation,
adapted from his cookbook, One Spice,
Two Spice: American Food, Indian
Flavors (William Morrow), for his
familys Thanksgiving dinner.
1 14-pound fresh free-range turkey
1 cup lime juice
1 pound cilantro, chopped
20 whole cloves garlic, peeled

1
2 cup thinly sliced peeled fresh
ginger
2 mild to moderately hot chile
peppers, cut crosswise into
pieces
2 tablespoons cumin seeds
3 teaspoons black peppercorns
8 cloves
1 cinnamon stick
2 teaspoons kosher salt
1. Rinse turkey, drain and pat dry.
Lightly pierce skin all over with a fork.
2. In a food processor, combine lime
juice, cilantro, garlic, ginger and chiles.
Puree until smooth, then pour into a
large bowl.
3. In a coffee grinder, grind cumin
seeds, peppercorns, cloves and
cinnamon. Stir ground spices and salt
into cilantro puree.
4. Rub marinade all over turkey and
under skin. In a large, lidded container,
marinate the turkey in the refrigerator
for at least 6 hours, ideally up to 24.
Refrigerate any leftover marinade.
5. When ready to cook, preheat oven
to 400 F. Put about
1
8 inch water in
the bottom of a large roasting pan, fit
turkey into pan, breast up, and lightly
pat dry with paper towels to remove
any remaining marinade from skin.
6. Roast turkey, about 15 minutes per
pound. (Turn oven down to 350 F
after a half hour and baste every 10 to
15 minutes.) When internal temperature
reaches 165 F, remove from oven and
let stand for about 20 minutes to allow
juices to redistribute. Carve turkey
into moderately thin slices and serve,
passing pan juices at the table.
(4.4 g saturated), 77 g protein, 6.3 g
sodium.
IRAN
THANKSGIVING
JEWELED RICE
Suad Noah
Ive always been invited to
Thanksgiving dinner at other
peoples houses, says Iranian-born
psychologist and mother of two Suad
Noah, who now lives in Larchmont,
N.Y. And I always bring the rice, which
is a healthy alternative to stuffing. In
Iran, jeweled rice is typically served on
holidays, including Persian New Year,
which falls on the vernal equinox. In
the original Iranian version, Noah
explains, we would use barberries,
which are a bit sour. I make it
American by substituting cranberries.
CHINA
Steamed Kabocha
Pumpkin Buns
Recipe, pg. 92
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IRAN
Thanksgiving
Jeweled Rice
Recipe, pg. 76
AN AMERICAN
TAKE ON
JEWELED
RICE USES
CRANBERRIES
INSTEAD OF
BARBERRIES.
Thanksgiving Jeweled Rice
SERVES 8
This version of jeweled rice, which
highlights fruits and nuts, is especially
appropriate for a stuffing substitute;
Noah rinses the rice several times
to remove some starch, which helps
form a golden crust, or tah-dig, which
is prized in Persian cooking.
9 cups water, divided
2 tablespoons salt
3 cups long-grain basmati rice
1 cup finely slivered orange peel
2 large carrots, peeled and cut into
matchsticks
1
2 cup sugar
1 cup unsweetened dried
cranberries
2 tablespoons slivered almonds
2 tablespoons slivered pistachios
4 tablespoons extra-virgin olive oil
1. In a large nonstick saucepan,
bring 8 cups water and salt to a boil.
Meanwhile, in a fine-mesh colander,
rinse rice 4 or 5 times in warm water.
Drain well. When water is boiling, pour
in rice and boil briskly, 5 to 10 minutes,
until rice is al dente. Drain into a fine-
mesh colander, rinse with warm water
and set over a bowl to finish draining.
2. In a medium saut pan, bring the
orange peel and about 1 inch of water
to a boil, then drain. In the saut pan,
combine orange peel, carrot sticks,
sugar and 1 cup water; simmer 10
minutes. Add cranberries and stir for
2 minutes. Drain, and in a large bowl,
mix with almond and pistachio slivers.
3. In a large nonstick saut pan, heat
olive oil over low heat until shimmering.
Spread a
1
2-inch layer of rice over
bottom of pan, then a
1
2-inch layer of
almond-pistachio mix; repeat layering
process until all ingredients are used.
Cover with wax paper, gently pressing
down to compress. Cover and cook
for about 40 minutes.
4. Remove cover and wax paper, turn
heat to medium high and cook about
10 minutes, until bottom layer of rice
is golden-brown. (Lift gently with a
spatula every few minutes so rice
doesnt burn.) Invert saut pan onto
large serving platter and crack the
golden-brown surface into bite-size
pieces with a fork. Serve warm.
(1 g saturated), 5.7 g protein, 73 g
sodium.
ARGENTINA
WATERCRESS,
ARUGULA & ENDIVE
SALAD
Patricia Arancibia
When Patricia Arancibia moved to the
U.S. from Argentina 13 years ago, she
had never celebrated Thanksgiving.
Now living in Brooklyn, N.Y., she
spends the holiday with friends who
immigrated to the U.S. from Latin
America and who are as passionate
about good food as she is. Because
Arancibia finds the produce here
less vibrant than the greens she
remembers from home, she adjusts
traditional Argentine recipes to add
what she calls a more Spanish flair.
Watercress, Arugula &
Endive Salad
SERVES 8
Argentine cooking is based on
combining fresh ingredients that
complement each other. This flavorful
salad couldnt be simpler, working
miracles with basic materials.
6 cups watercress leaves (about 2
bunches)
4 cups arugula (about 1 large
bunch), with tough stems
removed
3 cups endive (about 4 small
heads), cut crosswise into thin
rings
4 tablespoons extra-virgin olive oil
Juice of 1 lemon
Salt and pepper to taste
UKRAINE
Carrot & Potato Tzimmes
Recipe, pg. 92
continued on pg. 92
FOR A
FESTIVE
FALL MEAL,
PUT THE
FOCUS ON
FRESH,
SEASONAL
FOODS.
ARGENTINA
Watercress, Arugula
& Endive Salad
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Photography by RONI RAMOS
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P
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i
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a
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+Lip Balm
Winner: eos Smooth
Sphere Lip Balm ($3;
evolutionofsmooth.com)
Awesome attributes:
Antioxidant vitamin E keeps
lips soft in this paraben-,
petrolatum- and phthalate-free
formula. (And youd be hard-
pressed to find a balm in cuter
packaging.)
+Mascara
Winner: Maybelline New York
The Rocket Volum Express
Washable Mascara ($8;
maybelline.com)
Awesome attributes:
Microbristles and thickening
agents plump lashes so theyre
up to 8 percent fuller.
+Blush
Winner: LOral Paris
Visible Lift Color Lift Blush
($13; drugstore.com)
Awesome attributes:
Mineral tourmaline pearls
brighten cheeks with an
easy-to-blend cream-to-powder
formula available in several
natural-looking hues.
+Lip Color
Winner: bareMinerals
Marvelous Moxie Lipstick
($18; bareminerals.com)
Awesome attributes:
Abyssinian oil, omega fatty
acids and vitamins A,
C and E provide intense
moisture in a long-lasting,
ultrapigmented formula.
Makeup
Marvels
+BB Cream
Winner: Derma E BB Crme
Multi-Functional Mineral
Beauty Balm ($40; dermae.com)
Awesome attributes: Rich
with wrinkle-fighting peptides
and anti-aging antioxidants
such as green tea and vitamin
C, this cream helps even
skin tone, moisturize, boost
radiance and provide sun
protection.
+Eye Shadow
Winner: Urban Decay
Moondust Eyeshadow ($20;
sephora.com)
Awesome attributes: Just
in time for holiday soirees,
these shadows rich jewel tones
are infused with microfine
sparkle for a sophisticated
(but still fun) shimmer. Plus,
the reusable accompanying
compact lets you pop shades in
and out for custom palettes.
+Eyeliner
Winner: tarte skinny
smolderEYES Amazonian
clay waterproof liner ($19;
sephora.com)
smudgeable yet long-lasting
liner made with Amazonian
clay makes eyes pop.
Body
Work
LOOK YOUR
BEST WITH
CONSCIOUS
BEAUTY
PICKS THAT
ARE GOOD
FOR YOU
AND THE
PLANET.
+Hand Cream
Winner: Dead Sea Essentials by
AHAVA Calming Lavender Hand
Cream ($10; target.com)
Awesome attributes: Minerals
in this nongreasy, fast-absorbing
formula leave skin feeling soft
for hours.
+Body Moisturizer
Winner: Veria ID Innerdosha
Vata dosha Perfectly Rich Body
Butter ($14; vitaminlife.com)
Awesome attributes: Packed
with nut butters and seed oils,
this rich body cream makes skin
supple and contains only naturally
derived fragrances.
+Sunscreen
Winner: Aubrey Natural Sun SPF
45 ($16; aubrey-organics.com)
Awesome attributes: Water-
resistant for up to 40 minutes,
this powerful sunscreen provides
broad-spectrum protection and
softens skin with organic aloe and
shea butter.
+Body Scrub
Winner: Carols Daughter
Lavender & Vanilla Body
Cleansing Scrub ($18;
carolsdaughter.com)
Awesome attributes: Natural
sugars and coconut-based
ingredients exfoliate skin all over
without parabens, sulfates or
mineral oil.
+Body Wash
Winner: Gd from Burts Bees
Red Ruby Groovy Natural Body
Wash ($7; gudhappens.com)
Awesome attributes: Sunflower
seed oil and organic black walnut
leaf extract provide moisture
in this gentle, paraben- and
phthalate-free body cleanser.
+Toothpaste
Winner: Toms of Maine
Botanically Bright Whitening
Toothpaste ($6; tomsofmaine
store.com)
Awesome attributes: Toms
fluoride-free whitening paste
cleans teeth without sodium lauryl
sulfate and is never tested on
animals. Choose from two flavors,
spearmint with organic aloe and
peppermint with bee propolis.
naturally
antidepressants to feel better than
those who werent exposed.
Azzaros list of feel-good
aromas includes:
Orange (citrus reticulata)
Lemon (citrus limon)
Tangerine (citrus reticulata
var blanco)
Clary sage (salvia sclarea)
Geranium (pelargonium graveolens)
Ylang-ylang (cananga odorata)
Peppermint (mentha piperita)
Exotic rose oils
In addition to simply inhaling
a scent, you can incorporate an
aroma into body or foot baths.
(For a relaxing bath, add 5 to 10
drops of lavender essential oil to the
tub after the water has run.) Or try
compresses or massage. By adding
essential oils to massage oil, you
can achieve a state of relaxation
while experiencing the healing
properties of aromatherapy, says
Azzaro. Talk to your doctor if youre
pregnant or trying to conceive, breastfeeding, epileptic
or have any specific health concerns.
Detoxify your diet
According to the ancient health practice of Ayurveda,
depression may be related to ama, or toxins in the system.
Ayurveda teaches that every food has its own taste (rasa),
a heating or cooling effect (virya) and a post-digestive
effect (vipaka). Combining two or more foods with
incompatible rasa, virya and vipaka can impair digestion.
Staying up late, eating excessively and combining foods
improperly can all lead to an accumulation of ama, says
Ed Danaher, a practitioner and department manager with
the Ayurvedic Institute in Albuquerque, N.M.
Acceptable combinations include grains with
vegetables, meat with grains and vegetables, and eggs
with vegetables. Fruit should be eaten by itself; Ayurveda
holds that mixing fruits with other foods may produce a
sourness in the stomach. Also, avoid eating raw and cooked
foods at the same time, as well as fresh foods and leftovers.
Danaher suggests that the following combinations
may also need to be avoided:
Beans with cheese, eggs, fish, milk, meat or yogurt
Grains with fruit
Eggs with cheese
Melons with any other food
Milk with bananas or meat
Yogurt with fruit, cheese, eggs, fish, meat or milk
In addition to balancing your diet, Danaher also
recommends the herb triphala to cleanse the colon and
help to balance the three doshas that govern mental and
physical health: vata (movement), pitta (metabolism) and
kapha (flesh and bones). Triphala will help eliminate
toxins and balance the doshas, thereby creating a
lightness in the body and mind and promoting clarity
of perceptionall of which are helpful in offsetting
Get involved
One good way to lift a blue mood is to get involved in your
community, and the holidays offer plenty of opportunity.
In a study of more than 2,500 people published in the
Journal of Health and Social Behavior, researchers found
that volunteer work enhanced six aspects of personal well-
being: happiness, life satisfaction, self-esteem, sense of
control, physical health and depression relief.
Volunteering at places like soup kitchens and homeless
shelters is a good way to offer your support and caring to
people who truly need it and, in return, deepen your own
sense of self-worth. These activities help you embrace
the feeling of sharing and giving that is supposed to be at
the heart of the holiday season, says clinical psychologist
Raymond Crowel, Psy.D., Chief of Behavioral Health & Crisis
Services in Montgomery County, Maryland. Better yet,
make volunteering a year-round priority. Youll feel good
about sharing something of yourself with others, says
Crowel. And that in and of itself can be uplifting.
Follow your nose
Aromatherapy practitioners use essential oils to enhance
body and spirit. The best part? Youll experience the
benefits immediately, says aromatherapist Kelly Holland
Azzaro, past president of the National Association for
Holistic Aromatherapy and co-owner of Ashi Therapy
holistic healing center in Banner Elk, N.C., and founder and
president of the Holistic Animal Association. When you
inhale a scent, the properties of an essential oil go beyond
the blood-brain barrier, helping to produce an effect on
your mood.
Try citrus oils first, says Azzaro. These are a reminder
of warm climates with lots of sunshine, so theyre
definitely a picker-upper. Azzaros choice is confirmed by
science: A small nonrandomized study published in the
journal Neuroimmunomodulation found that depressed
subjects who were exposed to citrus aromas needed fewer
elcome to short and dark days,
endless to-do lists and spirit-
numbing traffic. If the hubbub of the
holidays leaves you more stressed
than merry, youre not alone. A
survey by the National Womens
Health Resource Center revealed
that almost two-thirds of the respondents experience
holiday depression. Still, these feelings are hardly
seasonal; stress and fatigue can strike on any given
day. If your depression is ongoing and significantly
interferes with your work or relationships, you may
need clinical treatment, so talk to your doctor about
options. But if the occasional bad day (or week) is
taking too much of an emotional toll, these natural
mood boosters may be the best gift you can give
yourselfand your loved onesthis season.
depression, he says. Mix half a teaspoon of powder in
8 ounces of hot water, or take two to three tablets with
water. Triphala should be taken in the morning or before
bed, one hour before or after eating.
Express your creativity
Exposure to the arts can be especially beneficial if
youre feeling down. Painting, dancing, singing or just
listening to music strongly affects parts of the brain that
handle emotional responses, such as the amygdala and
hypothalamus, says Barbara Reuer, Ph.D., founder and
CEO of MusicWorx of California in San Diego, and past
president of the National Association of Music Therapists.
Music also may lower anxiety-related chemicals in the
brain, including epinephrine. Start by listening to music
that matches your present mood, and gradually work up to
more energetic and hopeful tunes, she suggests. If were
anxious, the music might typically be more unsettling (sad,
anxious, depressed, angry), then move to soothing music
(quiet, peaceful) and then energetic music (hopeful, playful,
happy). We can use music to exercise our emotions to
mood states more healthy for our bodies, Reuer says.
Dance and movement have their own encouraging
effects, says Christina Devereaux, Ph.D., L.C.A.T., a registered
dance/movement therapist and assistant professor and
director of clinical training in the dance/movement
therapy program at Antioch University New England in
Keene, N.H. When youre engaged in positive movement
experiences, the brain secretes higher levels of serotonin,
which is a mood regulator, she says.
To dance away a mild funk, try some moves on your
own. Music that can stimulate and increase movement
includes waltzes with a strong downbeat, Irish music and
music with a strong percussive quality, says Devereaux.
For personal benefits, she advises taking a dance class or
seeking out a movement-based group led by a trained
dance/movement therapist.
Try homeopathy
To alleviate mild depression, Dana Ullman, M.P.H.,
co-author of Everybodys Guide to Homeopathic Medicines
(Tarcher), suggests two of the many possible homeopathic
remedies. Pick the one that best fits your emotional profile.
Pulsatilla This is a medicine
for people who are very emotional
and seek consolation, says
Ullman. Its for people who can
and will cry easily, and its the type
of crying that almost begs another
person to hug them.
Ignata amara This is a more appropriate remedy for
those who show wide mood swings, are more acutely
depressed and tend to withdraw when feeling down, often
experiencing silent grief until later exploding in tears and
hyper-emotions. Theyll frequently sigh during a crying
episode or while talking, says Ullman.
Look for homeopathic medicines that are in the 6C, 12C
or 30C potency. Self-treatment is fine for mild depression;
for a more serious condition, seek a practitioners help.
EXPOSURE TO THE ARTS CAN BE BENEFICIAL IF YOURE
BLUE. SIMPLY LISTENING TO MUSIC AFFECTS PARTS
OF THE BRAIN THAT HANDLE EMOTIONAL RESPONSES.
continued on pg. 93
4
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Natural Healing holistic solutions that work
Boost your
immunity,
have more
energy and
find emotional
balance with
adaptogenic
herbs.
by Nora Isaacs
The right stuff
f youre like most people, your daily to-do list seems
to constantly grow while your energy levels dip.
Sound familiar? If so, it may be time to try adaptogenic herbs. Derived from plants
and plant parts, these herbs reduce stress and correct imbalances, and with the
right regimen, they may even help you sail through winter in good health.
Adaptogenic herbs increase your bodys resistance to physical, biological,
emotional and environmental stressors, says David Winston, R.H. (AHG),
a founding member of the American Herbalists Guild and co-author of
Adaptogens: Herbs for Strength, Stamina, and Stress Relief (Healing Arts Press).
All adaptogens help regulate the HPA (hypothalamic-pituitary-adrenal) axis and
the sympathoadrenal system, meaning they can adjust imbalances related to
immunity, hormones and stress, ultimately giving you more energy.
Each one also offers unique benefits. One herb might calm your mind, while
another gives you energy or increases your endurance. Adaptogens help
fight inflammation by switching on areas of our genes known as antioxidant
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Natural Healing
responsive elements, says Winston. They may also build
stamina, ease anxiety or enhance cognitive function.
Here are the adaptogenic herbs that can help you feel
great this season. Follow label instructions or refer to
Winstons dosage recommendations included with each
herb mentioned here, and talk to your doctor before
taking herbs if youre nursing, pregnant or planning to
become pregnant. Youll also want to plan in advance:
Start taking adaptogens two weeks before holiday stress
is likely to kick in, says Winston.
For fatigue and insomnia
ASHWAGANDHA
The roots of this nightshade plant, also known as Indian
ginseng or winter cherry, have been used in parts of Asia
and Africa to treat various ailments, including lower back
and muscle pain, arthritis, sexual dysfunction and anemia.
A review of scientific studies published in Alternative
Medicine Review concluded that the herb combats stress
and has a positive effect on the central nervous system.
Ashwagandha fights anxiety, fatigue, stress-induced
insomnia and exhaustion, says Winston.
How to take: Tincture (1:5): 40 to 60 drops three times a
day. Capsules: one 400 to 500 mg capsule twice a day.
For emotional balance REISHI
Traditional Chinese Medicine (TCM) practitioners use this
herb to calm the mind and restore emotional balance. A
study in the Journal of Medicinal Food in 2005 found eight
weeks of treatment with reishi reduced exhaustion and
improved well-being in 123 Chinese patients diagnosed with
fatigue. The mushroom variety contains polysaccharides,
phytochemicals that boost the immune system.
How to take: Tincture (1:5): 80 to 100 drops four to six
times a day. Capsules (mycelial extracts): three 500 to
1,000 mg capsules three times a day.
For mental and physical ability
SCHISANDRA
These berries are unusual in that they help people to
feel alert, focused and calm. TCM practitioners use
the fruit to remedy diarrhea and boost lung and liver
health. Schisandra also can be used to enhance physical
and mental abilities. A study in Phytomedicine showed
that athletes who took schisandra before training had
improved exercise performance and enhanced recovery
when compared with athletes not given the herb.
How to take: Tincture (1:5): 40 to 80 drops three to four
times a day. Capsules: one to two 400 to 500 mg capsules
two to three times a day.
For vitality ASIAN GINSENG
One of the more stimulating adaptogens, Asian ginseng
root (Chinese or Korean) improves cognitive function and
strengthens the body. In TCM, its used to restore energy,
boost a depleted immune system and improve vitality.
Panax ginseng is used for people who have chronic
fatigue syndrome and frequently feel cold. A Journal
of Nutrition review says ginsengs anti-inflammatory
properties may thwart damage to DNA.
How to take: Tincture (1:5): 20 to 40 drops up to three
times a day. Capsules: two 400 to 500 mg capsules of the
powdered herb two to three times a day; one 400 to 500
mg capsule of the powdered extract twice a day.
For stamina ELEUTHERO
Formerly known as Siberian ginseng (though it doesnt
belong to the same genus as true ginsengs), eleuthero
was developed as a remedy in the former Soviet Union.
Evidence shows eleuthero improves endurance and
strengthens the immune system, reducing the incidence
of colds and other common infections. In an Italian study
of 20 elderly adults reported in Archives of Gerontology
and Geriatrics, those treated with eleuthero experienced
improved mental health and social functioning after
four weeks, without negative side effects, while a study
reported in Psychological Medicine showed eleuthero
reduced the severity and duration of chronic fatigue
in 86 individuals with the condition at the two-month
follow-up mark. Eleuthero can also be given to people who
are stressed and too busy to eat well or get enough sleep.
How to take: Tincture (1:4): 60 to 100 drops three to
four times a day. Fluid extract (1:1): 20 to 40 drops three
times a day.
To locate a registered herbalist in your area or to
find books that provide instructions on using herbs,
visit the website of the American Herbalists Guild at
americanherbalistsguild.com.
Rev up your workout
with schisandra.
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1
2 teaspoon cinnamon

1
2 cup vegetable stock or orange
juice
2 tablespoons unsalted butter, cut
into small dice
1 teaspoon lemon juice
1. Preheat oven to 350 F. In a large
saucepan, cover sweet potatoes,
white potatoes and carrots with lightly
salted water and simmer over medium
heat 15 minutes, until tender but firm.
Drain and place in a large baking dish
with prunes (or other dried fruit), honey,
cinnamon and vegetable stock (or
orange juice); stir to combine. Dot with
butter and drizzle with lemon juice.
2. Cover and bake for 30 minutes.
Remove cover, stir gently, rotate dish
and bake uncovered for another 10
to 15 minutes, adding more vegetable
stock (or orange juice) if mixture
becomes too dry. Serve warm.
Per serving: 226 calories, 1.7 g fat
(1 g saturated), 3.2 g protein, 51 g
sodium.
CHINA
STEAMED KABOCHA
PUMPKIN BUNS
Sabrina Chin
I had my first Thanksgiving dinner
when I was a freshman in college,
recalls Sabrina Chin, whose father
and mother were born in Canton
and Hong Kong, respectively. My
aunt made an epic Chinese dinner
for a family of 50 at her Bay Area
restauranta day of eating and
playing mah-jongg. When Chin
attempted to introduce American
recipes to her familys celebration, she
was met with some resistance. Most
of my family identified as Chinese,
not Chinese-American. They thought
I was becoming too American.
Eventually we learned that having a
potluck worked best: Its a nice bridge
where both cultures can coexist.
Steamed Kabocha
Pumpkin Buns
MAKES 12 BUNS
The kabocha is a Japanese squash,
available at most Asian markets and
many farmers markets in autumn.
Its vibrant orange flesh is naturally
sweet, and Sabrina Chins family has
served these light, airy, Chinese-style
buns for dessert in lieu of American
pumpkin pie. Sifting the flour helps
give the buns an appealing lightness.
To cook, youll need to use a steamer
in a lidded saucepan, or a traditional
bamboo steamer.
3
4 cup warm water
1
4 cup sugar
1
1
2 teaspoons active dry yeast
1
1
2 cups cake flour
1
1
2 cups sifted all-purpose flour

3
8 teaspoon salt, divided

3
4 tablespoon unsalted butter,
softened
1 pound kabocha, rind on, seeds
scraped out
Toasted sesame oil, for brushing
1. Make the dough starter: In a small
mixing bowl, combine water, sugar
and yeast, stirring to dissolve. Allow to
rest until bubbles form on surface of
water, about 5 to 10 minutes.
2. Make the dough: In a large mixing
bowl, sift cake flour, all-purpose flour
and
1
4 teaspoon salt. Make a well
in center of flour mixture and pour
in starter; stir gently with a fork to
moisten flour. Remove fork and knead
mixture by hand until a soft dough
is formed. Add butter and continue
to knead until dough is smooth and
elastic. Form a large ball, cover with a
clean, slightly damp cloth and allow to
rise until roughly doubled in size, about
60 to 90 minutes.
3. While dough rises, prepare the
filling: Preheat oven to 375 F. Brush
kabocha flesh with sesame oil and
bake in a small pan until fork-tender,
about 30 minutes. Let cool, then
scoop flesh out of rind and place in
medium bowl with remaining salt.
Mash gently with a potato masher or
fork until smooth and creamy. Cover
with wax paper secured with a rubber
band and set aside.
4. Make the buns: After dough has
risen, divide into 12 balls and place
on a flat, lightly floured surface. With a
rolling pin, gently roll out each ball to
create a 6-inch disk with edges slightly
thinner than its center. Place roughly
2 tablespoons of filling in the center of
each disk, fold edges around filling to
form a bun, then let buns rise again,
uncovered, about 1 hour. Heat water
under steamer. Cut squares of wax
paper to fit under each bun and place
buns on paper in steamer. Steam over
high heat for 10 to 12 minutes. Serve
warm directly from the steamer.
(<1 g saturated), 3.4 g protein, 30
g carbohydrates, 1 g fiber, 73 mg
sodium.
1. In a large serving bowl, combine
watercress, arugula and endive; toss
gently.
2. Just before serving, toss in olive oil
and lemon juice; season with salt and
pepper.
(1 g saturated), 1 g protein, 1.8 g
carbohydrates, <1 g fiber, 90 mg
sodium.
UKRAINE
CARROT AND POTATO
TZIMMES
Marilyn Heimerdinger
I make traditional Jewish recipes for
Sukkot, the festival of thanksgiving in
the fall, says Marilyn Heimerdinger,
a retired writer and textbook editor in
Armonk, N.Y., whose family originally
hails from a region in Eastern Europe
that is now part of Ukraine. Its a
weeklong tribute to the fruits of the
harvest. We go to temple, where a
service of thanksgiving is offered,
songs are sung and a meal is enjoyed,
often inside the sukkah, a wooden
frame constructed with branches and
fruits. Some historians speculate that
the Pilgrims learned about the Sukkot
tradition during their years in Holland
and may have based their first
Thanksgiving on the Jewish feast.
Carrot and Potato Tzimmes
SERVES 8
In Yiddish, to make a big tzimmes
means to make a big deal out of
something. In Jewish cuisine, a
tzimmes is a simple baked mixture
with a base of root vegetables, dried
fruit and a sweetener. During Sukkot,
Heimerdinger serves a meatless
version that features sweet potatoes,
white potatoes and carrots, and uses
prunes and honey for sweetness.
4 large sweet potatoes, peeled
and sliced into chunks
2 large white potatoes, peeled and
cut into chunks
1 bunch carrots, peeled and cut
into 1-inch slices
1
2 cup pitted prunes or any favorite
dried fruit
1
4 cup honey
GLOBAL
continued from pg. 77
Get to the (needle) point
From an Eastern perspective, depression
results from an obstruction of qi
(pronounced chee), the animating
force that flows through the body. Such
obstructions cause a kind of friction
and heat that ultimately deplete your
vitality and strength. The result?
Irritability, anxiety and nervousness.
As the condition worsens, the heat
transforms to cold, and you begin to
feel easily chilled, dull and lifeless. In
the psyche, this congestion of qi causes
emotional pain, says Harriet Beinfield,
L.Ac., an acupuncturist at Chinese
Medicine Works in San Francisco.
Acupuncture is seen as a way to
reestablish the movement of qi. From
a Western viewpoint, acupuncture
is thought to stimulate nerves at
the insertion points. This releases
endorphins, which cause a feeling
of well-being, Beinfield says. Plus,
research has found that acupuncture
eases symptoms of depression and
decreases the need for medication. It
H
a
p
p
y
produces a chemical state that makes
you feel good, says Beinfield.
Hit the gym
No matter how crowded your
schedule gets, dont neglect your
workouts. Regular exercise helps keep
mood elevated, says Elson Haas, M.D.,
director of the Preventive Medical
Center of Marin in Northern California
and author of Staying Healthy With
the Seasons.
A study published in Comprehensive
Psychiatry found that running was as
effective as psychotherapy at relieving
depression. Such mind-boosting effects
may be due to an increased release of
endorphins. Additionally, exposure to
sunlight is especially helpful during
the winter, when the body produces
more melatonin, a hormone that may
cause symptoms of depression. And if
youre wondering whether cardio or
weightlifting is better when it comes
to beating the blues, a report in the
Journal of Consulting and Clinical
Psychology found them equally
effective. So, alternate your workouts to
enjoy continued benefits, keep yourself
interested and get naturally happy.
continued from pg. 87
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E S S E NT I AL S MAI L OR DE R
If theres such a thing as a
spiritual shortcut, it probably
lies in those two magic words
found in all human language:
thank you. The ability to recognize the good
things in life and express gratitude for
them is the most direct path to happiness.
Admittedly, research suggests everyone has
an optimism set point. But think of that
set point like flexibility; you may have an
innate range of motion, but you can certainly
practice stretching yourself within that range
and strive to stay at your highest possible
level of gratitude and joy. Heres how:
Practice joy Since joy and gratitude are so
closely linked, one of the ways to develop
your capacity for gratitude is to expand
your capacity for joy. The first step in
rewiring your brain, thus making it more
likely to recognize and embrace joy, is to
train yourself to notice when youre happy,
says Pam Lancaster, a body therapist at
Miraval Resort & Spa in Tucson, Ariz. Think
about what you can do to consciously
evoke positive memories. Once youve
acknowledged joy, you can really luxuriate in
it and express gratitude for the experience.
Meditate on thankfulness Settle in and
take a few slow, conscious breaths. When
your body has begun to relax, picture a
beautiful spot in nature, real or imagined.
Ask yourself: What am I grateful for? Note
the first thing that comes to mind, whether it
seems grand or small. Ask the question again,
and then again. Simply saying I am grateful
for over and over may constitute your
entire meditation, or you can contemplate
certain categories of blessingsfocus your
gratitude on your body, or let your mind
move through the events of your day,
expressing gratitude for each one.
Try integrative therapies Lancasters
techniques combine bodywork in the form
of Thai massage, Chi Nei Tsang, shiatsu
and the powerful vibrations of traditional
Tibetan bowls to create a state of pure peace.
Integrative therapies can release tension,
thus realigning our energies and rebooting
the joy centers of our brains. The healing,
Lancaster says, often results in an outpouring
of gratitude at the end of the session. This is
not a modality where you find whats wrong
and analyze how things got that way, she
says. This is a massage therapeutic ceremony
where you celebrate your bodys natural
capacity for healing, balance and joy.
From Mindful Living Miraval (Hay House, 2013).
Find your
gratitude
To feel more joy,
calm and balance,
give thanks.
Make One Change a simple step toward wellness
Concentrate
on what youre
thankful for.
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