july/august 2014 exercise + protein = striking results · 8 the truth about prebiotics and...

How Words Influence Lives PAGE 12

Positive Thoughts Create Positive Lives PAGE 16

Eating and Drinking for Your Skin PAGE 28

Exercise + Protein = Striking Results PAGE 24

growing youngJULY/AUGUST 2014

the art of®

2 THE ART OF GROWING YOUNG July/August 2014

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Contents4 From the Editor

31 Ask the Expert

5 Nutritional News

6FitnessDouble Up – The Benefits of Working Out With a Partner

12LifestyleHow Words Influence Lives

14Nutrition

Family Health22 Children of All Ages Need to Be Active

24 Exercise + Protein = Striking Results

26 Stretching Is Good for Seniors

28 Eating and Drinking for Your Skin

The Art of Growing Young® is published six times a year by Lifeplus International, PO Box 3749, Batesville, Arkansas 72503, United States. Copyright © 2014 Lifeplus International

20Herbs & SupplementsEssential Oils

Features8 The Truth about Prebiotics and Probiotics

16 Positive Thoughts Create Positive Lives

The Substantial World of Phytonutrients

“I challenge you to make a point of drinking one glass of water immediately after waking, another shortly – about fifteen minutes – before breakfast, lunch and dinner, and finally another two glasses before, during and after exercise.”

We live in a health-conscious age, which is wonderful; people certainly weren’t always so curious about learning how to take care of their bodies in days gone by. I absolutely love watching the science of nutrition evolve, which is causing more people to become interested in their health.

Even though I’ve greatly enjoyed watching health and wellness topics come into the mainstream, I have noticed that one of the most important aspects of being healthy remains an often-overlooked activity. A truly healthy lifestyle requires drinking enough fresh, pure water – and it’s especially important during the hot and sunny summer months.

People tend to consume a lot of their water as coffee, iced tea, alcoholic beverages, juice and diet sodas. But these liquids actually have a net dehydrating effect on the body, because caffeine and alcohol are diuretics (they promote the removal of water from the bloodstream by the kidneys). Fruit juice, though often considered “healthy,” puts a large sugar load on the body – without the fiber of the original fruit to slow down and modulate absorption of the sugars. To stay properly hydrated in warm weather, the best thing you can do is stick to the old advice of drinking at least eight 8-ounce glasses (2 quarts) of pure water every day, though non-caffeinated herbal teas are also a good option.

Even in the middle of a hot afternoon, resist the temptation to fill your glass with ice cubes. Drinking water at a temperature of less than 40° dramatically slows its absorption from the stomach and upper intestine; the body has to warm it more than 60° to get it up to body temperature before it takes it into the blood stream. When water is consumed at room temperature or slightly above, it is able to move from the GI tract into the blood stream much more rapidly, allowing the consumption of larger quantities of water over a much shorter period of time, which is important if you have been sweating due to activity or the summer heat.

I challenge you to make a point of drinking one glass of water immediately after waking, another shortly – about fifteen minutes – before breakfast, lunch and dinner, and finally another two glasses before, during and after exercise. If you’re not used to making water a priority in your life, this may seem like a lot. But if you stick to it for several months, and see how it changes your body and mood, you will be a confirmed water addict for life.

Drinking enough water is especially important during summer months when we tend to lose more water through sweating in the heat (even more if you are outside exercising). I encourage us all to lift a glass of fresh, pure water before every meal and toast to our health.

A Toast to Summer Health


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Need help staying motivated at the gym?Turn up the volume. A recent study found that people who exercised while listening to up-tempo music covered 11 percent more ground. Even more impressive is that the participants reported that they didn’t feel as though they did anything extra. The next time you take a walk or a run, don’t forget your headphones.

Problem hearing?Free radicals can cause problems in every area of your body, including your ears. The results of a new study have researchers looking into carotenoid-rich vegetables, such as sweet potatoes, and vitamin E-rich foods, like almonds, for their hearing health benefits. The study found that people who ate these foods, which are rich in free radical-fighting antioxidants, had a 47 percent reduced risk of moderate or greater hearing loss compared with the people who con-sumed the lowest average intakes of these nutrients.

Every hour counts Going to bed just one hour earlier can have a drastic effect on your blood pres-sure. New research has shown that every additional hour of sleep you lose at night can increase your risk of high blood pres-sure by 37 percent. The 5-year study found that lack of sleep does more than just leave you feeling bleary-eyed and groggy. Too little sleep causes your sym-pathetic nervous system to ramp up, which leads to increases of stress hormones.

Muscle mass may help adults live longer, healthier lives. According to new research from the University of California Los Angeles Health Sciences, older adults with more muscle mass are less likely to die pre-maturely. These new findings have some researchers believing that it’s more impor tant to try to maximize and main-tain muscle mass throughout life than worrying about weight or body mass index (BMI).

Nutritional News

White Teamay help protect healthy skin, according to a recent lab study. The study found that phytochemicals with anti-inflammatory effects in white tea can help slow the breakdown of collagen and elastin fibers. Because these are two primary compo-nents of your skin, the effects of white tea may ultimately help provide your skin with the protection it needs to stay firm and wrinkle-free.

Fitness

THE ART OF GROWING YOUNG July/August 20146

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Double Up – The Benefits of Working Out With a Partner

Studies examining how relationships affect our health have shown that people who are married to overweight spouses are more likely to be overweight themselves. All through out the day, we are affected by the people around us. And those who we spend the most time with have the greatest effect. Therefore, if you live with a sedentary per-son who eats an unhealthy diet, you will be more likely to adopt that lifestyle as well.

That’s the negative way to look at how we are influenced by friends and family. To align yourself with the positive aspects, think about what could happen if you spend more time with healthy, motivated friends and family who will actively help encourage you to be a happier, healthier person.

Our shared experiences and close relationships with our friends and family shape who we become. That can be positive, or it can be negative, depending on who you chose to align yourself with. This is one of the principal reasons that relying on a workout buddy (and having your buddy rely on you) can greatly increase both of your chances of staying focused on your journey to wellness.

The second major reason having a workout partner helps you stay focused is that you will provide motivation to each other. People become less tempted to skip a workout

when they know it will affect a friend as well. During the workout, you can rely on one another to keep the momentum going by feeding off of each other’s energy and mutual encouragement.

Finding a workout partner with similar goals will lead to fewer skipped workouts because you don’t want to let the other person down. Each of your meals will naturally become healthier because both friends will want to set a good example for the other. Encour-agement, tips and ideas will be shared between the two of you, because you will both want to see your partner succeed.

The workout goals that you can accomplish on your own are wonderful. The same goes for your friend. But when you come together with shared goals, your efforts will lead to much more than either could accomplish alone. You can reach goals you may never have dreamed of before. And the best part is that at the same time you are helping some one else reach those same goals.

You can’t just grab the first person you see at the gym and try to create a workout part-nership. For the partnership to last, you need to find a friend with a similar goal, interest and mindset. Are you trying to lose weight by running, or are you trying to increase lean muscle mass by lifting weights, or are you trying to increase flexibility and

lymphatic circulation with yoga and breath-ing exercises? If your friend has vastly different goals, you won’t experience the same results.

Talk to your buddy about your goal and how you want to reach it. If you can, make a schedule that the two of you can keep. If a personal schedule helps you get things done, think of how much more likely you will be to follow it if you know someone else is depend-ing on you.

Simply spending time with somebody with a healthy lifestyle can be enough to influ-ence us to also adopt a similar lifestyle. But if we find someone whose healthy lifestyle we agree with, and foster that connection, it can become an unstoppable force.

The journey to wellness is a trip best taken with a partner. It’s been shown many times that having a like-minded workout partner can greatly increase your chances of staying on the path toward better health.

Feature Article


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The thought of eating bacteria may seem gross, but consuming the right micro-or ga nisms is a natural and important part of a healthy diet.

The human body is a natural host to trillions of bacterial cells. While some of these bacteria do attack the body, causing illness and infection, others carry on a mutually beneficial relation ship with the body. These nonpathogenic (unable to cause illness), beneficial bacteria are called probiotics. And, they are very impor tant in the digestive process.

The probiotics Bifidobacteria and Lactoba-cillus, for example, contain the necessary enzymes to partially digest polysaccharides – such as fiber – that can’t be digested by human enzymes. Probiotics also then ferment these molecules into short-chain fatty acids, which are important to the health of the cells lining the digestive tract.

Most probiotics provide multiple benefits to the digestive process, including improving nutrient availability for absorption, competing with harmful microorganisms for resources, helping with lactose intolerance, helping guard against certain health problems and

bolste ring the immune system. They also importantly help to maintain ideal pH in the digestive tract.

Long before the concept of microorganisms was understood, ancient Babylonians used probiotic-rich sour milk to alleviate gastro-in testinal ailments. Ancient healers may not have understood the concept of micro-or ganisms living within their bodies, but they recognized the benefits obtained from eating certain foods. Modern science has taken that concept a step further and discovered the importance of an abundance of the proper microflora living inside our bodies, helping to regulate various functions and prevent illness.

Modern science also recognizes that in order for these microorganisms to flourish, they must be fed. Since all living organisms must be nourished, and probiotics are living organisms, it is important to supply them with the proper foods so they can grow and thrive. Probiotics feed predominately on prebiotics – different types of fibers that the human digestive system is only minimally capable of digesting, or not at all. Prebiotics come from multiple food sources – particu-larly foods that contain fiber. Fruits and

vegetables contain prebiotic fibers that feed probiotic bacteria.

While the human body is ill-suited to digest fiber (this is actually a good thing, as it pro motes several aspects of digestion), probiotics have enzymes that break pre-biotic fiber down and ferment the sugars in them, creating short-chain fatty acids. The cells that line the intestines are able to use these fatty acids as fuel. Certain simple sugars that are not absorbed well by our digestive systems are also used by probiotic bacteria to effectively fuel their growth.

Most doctors and nutritionists agree that men should consume about 38 grams of fiber a day and that women should consume about 25 grams. These numbers lower slightly after the age of 50. Unfortunately, the average daily intake for people in developed coun-tries is far lower – some statistics show that on average, people only consume about half as much as they should, or even less.

Low-fiber, high-fat and high-sugar diets greatly reduce the body’s level of probiotics, because such diets do not provide enough prebiotics for healthy bacteria to thrive. Antibiotics can also have a harmful impact

In a germaphobic society, the word “bacteria” conjures up negative thoughts and images. However, not all bacteria are bad. In fact for the body to be truly healthy, a person needs to consume bacteria – and we are meant to have thriving colonies of trillions of bacteria in our intestines, on our skin, in our nasal passages, and, for women, in the genital tract; healthy bacteria are meant to outnumber our bodies’ cells by 10 to 1!

The Truth about Prebiotics and Probiotics

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Food supplements should not be used as a substitute for a diversified diet.

on probiotics. In general, because of the tendency for people to not eat enough fruits, vegetables and fermented foods to ade quately support the body’s probiotic needs, it is good to supplement to overcome any shortfall.

The study of how probiotics affect health has surged in recent years as doctors are recog nizing their potential. In many studies and clinical trials, probiotics show positive results in supporting health. This may be partially due to the health-promoting aspects of probiotics and partially due to the fact that the more probiotics that thrive in a person’s intestines, the fewer other organisms can live.

Health-promoting probiotics are not the only microorganisms living in the digestive tract. These beneficial bacteria compete for resources with other, illness-causing bacteria. When probiotics are not able to thrive, illness can occur because other bacteria take their place. In one study, researchers found that the digestive linings of healthy individuals contained 30 times the amount of a specific type of probiotic

bacteria than in those who suffered from colitis, an inflammatory colon condition that often results in chronic diarrhea.

A diet that supplies your body with enough fermented foods and fiber is not always enough to promote healthy probiotic levels. One major cause of disruption is the administration of antibiotics. The degree of

the effect created depends greatly on which anti biotics are used and how often they are administered. There is no ques tion that antibiotics, when utilized properly, are bene-ficial – even lifesaving. However, indiscrim inate use can also lead to an uncom fort able side effect – antibiotic-asso ciated diarrhea (AAD). The concept of purposefully feeding bacteria in our bodies may not seem natural to some. But the helpful bacteria in the gut need

food to survive, and if we take care to provide them with that nourishment by eating foods that contain ample prebiotics, as well as naturally fermented foods such as yogurt, sauerkraut and kimchee, we are helping to take care of our bodies.

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“Prebiotics come from multiple food sources – particu larly foods that contain

fiber. Fruits and vegetables contain prebiotic fibers that feed probiotic bacteria.”

Lifestyle


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Words have the power to change lives. One sentence can change a relationship forever: “Will you marry me?” Three words can repair a damaged relationship: “I forgive you.” Or they can damage a good relationship: “I hate you.”

Every word that comes out of your mouth has the ability to affect those around you. It can be in a positive way or a negative way. What kind of influence do you want to be on your friends, family and coworkers?

Even if we are completely unaware of our current emotional state, many of our words are a direct reflection of what we are focused on. If you are focused on the positive side of life, you are much more likely to offer encouragement and compliments. However, if you tend to focus on negative people, things and experiences, you will be more likely to complain, chastise and discourage those around you.

The effects of what you communicate cause a chain reaction throughout other people’s lives. If you treat others with kindness and respect, they will be more likely to do the same throughout their day. But if you are mean, your negative energy will ripple out into the lives of those around you.

Positive messages are essential to motivate children, coworkers, friends and anyone

else in your life that you wish to help. But the words you choose affect others too; being mindful of what you say can have a major impact in the way you live your own life.

To experience firsthand how your words affect both you and those around you, take the “Never Say No Challenge.” Spending a month, a week or even just a day refusing to say “no” can change your entire outlook because it helps you learn how to reframe negative thoughts into positive ones.

Never saying no does not mean you have to say yes to every favor asked of you. That would be exhausting. Rather, it’s a challenge that helps you be more mindful of how your language affects the people around you, as well as how it affects your own mood.

If your child asks for a candy bar at the grocery store, don’t tell him or her “no.” Instead, reframe your answer to something more positive, such as “Wouldn’t you rather enjoy the crunchy sweetness of carrot sticks, or some raisins?” When a student asks, “Did I answer correctly?” don’t say “No.” Reframe your answer to something more helpful, such as “I can see you tried hard, but let me show you how to do it another way.” If your partner proposes a date night but you are just too busy, instead of saying “No,” say “I would love to do that tomorrow when I have more time.”

The difference is subtle and yet profound. And it is felt by you and the people around you. As you feel your thoughts and emotions focus on the positive aspects around you, more positive people and experiences will be attracted into your life.

The power behind phrases such as “I love you” and “I hate you” can change our relationships, our demeanors and our entire life systems. What we say to one another has a powerful and undeniable influence on what we attract into our lives – for better and for worse.

Think twice before you speak, because your words and influence will plant the seed of either success or failure in the mind of another.

– Napoleon Hill

How Words Influence Lives

Nutrition


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“Phyto” comes from the Greek word for plant. Phytonutrients are simply plant nutrients found in all fruits, vegetables, herbs and many spices. Phytonutrients are also responsible for the rainbow of colors you see in the pro-duce section of the grocery store. There are more than 600 carotenoids and anthocyanins responsible for providing the yellow, orange, blue, purple, green and red colors in fruits and vegetables.

Scientists have discovered more than 25,000 phytonutrients in different plant-based foods. Six commonly known phytonutrient groups include carotenoids, ellagic acid, flavonoids, resveratrol, glucosinolates and phyto-estrogens (synonymous with isoflavones).

Phytonutrients help protect plants from germs, bugs and other threats. Once you consume them, phytonutrients help keep your body working properly. They may enter the body in small amounts, but they can have profound positive effects on your health.

For instance, allyl sulfides contained in garlic and onion support already-healthy cholesterol levels and colon and stomach health; capsaicin in chili peppers promotes healthy joints; polyphenols in green and black teas promote a healthy heart and circulation. Carotenes in orange, yellow and dark green fruits work as antioxidants to help the body protect critical structural and

functional components, such as proteins, DNA, cell membranes and lipids throughout the whole body.

Due to the sheer number of dif ferent phytonutrients available, there are many other positive effects on health to be gained from them. Some studies have suggested that resveratrol might be able to help reduce the risk of heart disease and cancer.

Other studies have suggested that flavonoids (a class with many thousands of members) may help reduce inflammation in the body. Some research has even found that certain flavonoids may help reduce the risk of developing asthma. Clearly, the roles of phytonutrients are varied and important.

One primary area of interest is the antioxidant protection provided to collagen, the most common structural protein in your body. By protecting collagen, antioxidants support the cartilage in your joints and skin. This helps to maintain healthy thickness and elasticity in your skin and other connective tissues, including those in your arteries, bones, joints and muscles.

The importance of consuming phytonutrient antioxidants cannot be stressed enough. Fortunately, there are many options to suit the tastes of any eater – OPCs from grape seeds and pine bark; curcuminoids from

turmeric; lycopene from tomatoes; lutein from many fruits and vegetables; quercetin from apples and onions. The list of phytonu-trients with antioxidant properties goes on and on! Other sources include green tea, ginkgo biloba, ginseng, rosemary, hawthorn berries, milk thistle, cayenne pepper, red clover, red wine and rose hips.

Phytonutrients are available in every piece of food in the produce section of your grocery store. That means no matter what your personal tastes, you can find a healthy choice. However, it all means that the best way to give your body the protection it needs is to consume a wide variety of fresh fruits, vegetables, herbs and spices.

Today, researchers are discovering scientific reasons to do something your mom has told you to do time and time again – eat your fruits and vegetables. Mom may not have known the exact reasoning behind it, but she was right. Fruits and vegetables contain thousands of microscopic, healthful phyto-chemicals that have substantial benefits for your health and well-being.

Every piece of fruit you eat and every vegetable you consume contain thousands of incredibly small but substantially important natural chemicals. These healthful substances are called phytonutrients.

The Substantial World of Phytonutrients

Feature Article


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Focusing on posit ive things, people, experiences and circumstances will help attract even more of each into your life. If you stop to think about this concept, you realize that it truly does make sense to stay focused on the positive things in your life. We really do play the major roles in the creation of our lives. Let’s examine how this is true.

To begin creating the life you want, you must first ask yourself if you would rather be in harmony with the positive or the negative side of things. Of course, your answer is positive. That may seem like a silly question, but you need to be aware of your answer in order to begin shifting your focus toward the positive side.

In reality, you can and do attract both positive and negative things, people, experiences and circumstances into your life every day simply by thinking about them. This is often referred to as The Law of Attraction. Until we consciously stop and examine what we are focused on, many of us go through life just letting it all happen. And most people don’t even realize what is actually happening.

To create the life you want, you must pay attention to your emotions. It’s critically

important to understand that you don’t have to monitor every single thought you have throughout the day. That’s impossible. Instead, pay attention to how you feel. When you feel good, when you are smiling and not worrying, your emotions are telling you that you are predominantly focused on things in that positive frequency range. Conversely, if you feel bad, anxious or stressed, your mood is telling you that you are focused predominately on negatives.

Once you have recognized that you are not feeling well, you will automatically know that you are focused on more negative thoughts than positive ones. When you are aware that you are in this negative mode, instead of dwelling on it, switch your focus to something positive – anything positive will do.

Negative and positive ideas are a natural part of life that everyone will have occasion-ally. Focusing on the positive aspects of life doesn’t mean you ignore bad thoughts or try to pretend you are happy when you are not. Rather, it involves acknowledging negative thoughts for what they are and then replacing or reframing the idea in a new, positive manner. For example, thinking to yourself, “I can’t do this” can be replaced with “How can I handle this?” This is a more

constructive way of looking at a problem that turns a negative thought into a positive one. You will find you are more creative when thinking positively.

Another good example of changing your thinking that many people are familiar with is feeling bad about skipping a workout session. If you meant to go for a run, but instead decided to relax on the couch, you may begin to feel your thoughts drift toward negative ideas, such as “I wish I would have gotten some exercise” or “I’m being lazy.” These negative thoughts can snowball, making it even harder to get active. When you become aware that you are thinking these things, shift your focus to thinking about how good you feel after a run or about how proud you will be after your next workout routine. The simple act of changing your thoughts will probably be enough to spur you into activity right then!

If you find staying in a positive frame of mind to be challenging, try to get in the habit of saying a few nice things about yourself, to yourself, once or twice a day – or more! Every time you see yourself in a mirror, give yourself a compliment. It may seem silly at first, but positive affirmations are a very effective tool for creating positive thought patterns.

Experts tell us to keep our focus on the positive, and that our focus is the most powerful asset we have for creating the life we want. It’s true; with the right outlook and focus, you can accomplish anything, making your greatest dreams a reality.

Positive Thoughts Create Positive Lives

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Many people also find that keeping a feelings journal can be revealing. Keep a pencil and pad of paper nearby and keep track of your thoughts throughout the day. This journal will begin to condition you to pay more attention to your thoughts. Even after just a few days of tracking your mood, you may learn quite a bit about where your thoughts tend to be.

As you become more and more aware of your feelings, eventually, instead of reaching for your pen and paper, you will automatically change your focus to positive thoughts. Paying attention to whether you feel good or bad is the best way to actually monitor your thoughts, and it is so much easier to do than trying to keep track of thousands of thoughts every day.

If your feelings journal continues to be filled with negative con-cepts, it may be time to make important changes in your life. Where is all the negative energy coming from? Your job? Your friends? Your lifestyle?

Do your best to surround yourself with loving, positive-minded people in your life. No matter what your goals are in life, your chances of success are much greater when you are surrounded by people

who support you. And your support for those around you matters too. The more people who move from a negative to a positive focus, the better the world becomes for everyone.

Similarly, don’t get sucked into negative conversations, television shows, blogs and news stories. One of the best things to avoid is all the negative news that we see today in our newspapers, on TV and in other places. It is important to get in the habit of just observing

those kinds of negative things rather than focusing on them. There is a major difference be-tween “observing” and “focusing.” When you are only observing, you are actually aware that you are not par t of those negative aspects.

Also make a point to listen to uplifting music, read inspirational books and watch motivating movies. Music can have a pro-found effect on mood. Uplifting

and spiritual songs can create comfort and happiness. You have the opportunity to experience a joyful life. It’s all a matter of focus. The power of mind is incredibly strong. Focus on the things you want in life while pushing out the destructive thoughts that may attract negatives, and you will quickly see the results.

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“Keep a pencil and pad of paper nearby and keep track of your thoughts throughout the day. This journal will begin to condition you to pay more attention to your thoughts. Even after just a few days of tracking your

mood, you may learn quite a bit about where your thoughts tend to be.”

Herbs & Supplements


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The same delightful scents utilized in perfumes have led to the widespread use of essential oils in aromatherapy. The citrus smell of lemon oil is considered useful for combating stress and boosting mood. Lavender oil produces a calming effect, making it a widely used aid for meditation purposes and mild insomnia. The sweet and spicy smell of thyme is often used in aromatherapy to purify and energize, while the long-lasting, bittersweet aroma of sage oil is used as a calming sedative and also has been shown to improve concentration and working memory in older adults. Aro-ma therapy with rosemary oil has been shown to improve students’ performance in mathematics. There is a distinct scent and unique effect on the mind and body for just about every essential oil.

However, there are far more health benefits to essential oils than just those related to their smells. Essential oils are comprised of plant-based, volatile oils with extremely high antioxidant content.

Antioxidants are compounds that help protect us from the damaging effects of free radicals. Free radicals are highly reactive and unstable molecules that have lost one electron of a pair. When trying to replace the lost electron, a free radical will “steal” it from another atom or molecule, thus creat-ing a new free radical. This causes a chain reaction that can damage proteins, DNA and sensitive cellular structures, such as membranes and mitochondria.

Antioxidants terminate or “quench” these chain reactions by giving up an electron while remaining stable themselves, thereby rendering the free radical stable and

harm less. Current research suggests that antioxidants protect all body tissues from free radical damage, which scientists term “oxidative stress.”

The most common method of evaluating a food’s antioxidant capacity is by measuring its ORAC (oxygen radical absorbance capac ity) value. Many essential oils are packed with super-potent, fat-soluble anti-ox idants that reside among the top spots on the ORAC scale.

Of all the high-ranking essential oils, clove bud oil registers among the highest lipid ORAC values ever measured. For perspec-tive, blueberries, which are known for their own high antioxidant capacity, have an ORAC value of over 2,000 units per gram, and garlic around 1,900. Clove oil has an ORAC value of well over 10.5 million – which is 50,000 times the potency of vitamin E! Other essential oils with very high ORAC values include oregano, sage, clary sage, cinnamon and thyme.

Cinnamon oil is also a rich source of antioxi dants, but there is an impor tant difference between “true cinnamon” (Ceylon) and “bastard cinnamon” (cassia). Cassia has a much higher content of coumarins, which can be toxic in large quantities and have been known to cause damage to the liver and kidneys. True cinnamon powder is finer and less dense than cassia, which is thicker and woodier in texture. On store shelves, Cassia is sometimes also labeled as Chinese cinnamon and should be avoided if you are looking for antioxidant-rich spices. Cinnamon of either type should be included in liberal quantities (several grams per day) in the diets of diabetics and those with insulin

resistance, as it dramatically improves the efficiency of insulin production and function.

Essential oils are wonderful for aromatherapy and contain super-high levels of antioxidants (especially oregano and clove oil), but their power doesn’t stop there. Many have other uses. Clove oil, for example, is often used as a topical analgesic, especially in dentistry, where a small dab of clove oil on a tooth is often enough to temporarily relieve pain. It’s also an antiseptic. Some oils, such as sage oil and oregano oil, have antifungal, antibacterial and astringent properties.

Antioxidants are natural preservatives (they are used as food additives to prolong shelf life), so a small bottle of essential oil can keep for at least 5 years, if not more. And because they are so concentrated and only a tiny amount is needed in anything you do, a small bottle will contain enough to last a long time.

With all their health-promoting properties, as well as their wonderful smells, doesn’t it make sense to make essential oils an essential part of your life? Like any natural product, some individuals may have sensi-tivities to some essential oils, especially when breathing or applying them to excess. And because they are so concentrated, a little bit can go a long, long way. And because they are so potent, don’t use them internally without professional guidance. So take advan tage of these wonderful natural sub-stances in a sensible way.

The same oils that lend their wonderful aromas to perfumes, shampoos, beauty products and natural cleaning supplies may also be beneficial to your health.

Essential Oils

Family Health


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Children who don’t have regular physical activity in their lives tend to weigh more, have higher blood pressure and experience an increased risk of developing diabetes than do their active counterparts. As they grow up, the cumulative effects of an unhealthy lifestyle will have profound repercussions.

On the other hand, children who grow up in health-conscious households will be much more likely to continue that healthy lifestyle later in life, and the cumulative effect on their mental and physical health will be great.

Because children tend to emulate and adopt the lifestyle choices they see their parents making, the “Do as I say, not as I do” attitude will not work with your children’s health. You can’t expect your child to want to eat vege-tables and play outside if you aren’t living your life the same way. Parents need to set a good example and, in this modern age of computers and video games, show children of all ages how fun it is to be physically active.

Young children enjoy moving their bodies and seem to have a nonstop supply of energy. The trick for parents becomes learn-ing how to foster and encourage the love of exercise and activities that can reap the

physical, emotional and social benefits of regular exercise as their children grow older.

Encourage free play among younger children. In this age group, young children can’t sit still because their growing bodies are bursting with energy. Simple activities such as dancing, walking, running, skipping and jumping will not only begin to show children how good exercise feels, but also help parents constructively divert their chil-dren’s natural energy into positive activities.

As children begin to grow a little older, more complex activities can be enjoyed by the whole family. As a parent, find a time that fits everyone’s schedule and start a group activity that involves being active. Simple sports and games help families bond emo-tionally while fostering a love of an active lifestyle. Biking, football, swimming, hide-and-seek, hiking – take turns picking activities so that everyone has an oppor tunity to participate.

When children are old enough, encourage involvement in organized sports. Whether it’s through school or a recreational league, team sports teach young adults important lessons about cooperation, leadership,

sportsmanship, goal setting and more. Being active isn’t only about a healthy cardio-vascular system. Clearly, there are aspects that affect other areas of life as well. Research has shown that childhood and adolescence may be pivotal times for pre-venting sedentary behavior later in life by instilling the habit of physical activity. Even though we tend to associate exercise with physical health and fun, your children will benefit in numerous other ways as well. Regular exercise often helps children per-form better at school, sleep better at night and experience improved self-esteem. Exer-cise even helps children develop important interpersonal skills – especially activities that involve teamwork, such as sports.

Inactive children are more likely to become inactive adults, especially if that’s how they saw their parents live their lives. So the next time you find yourself choosing between zoning out on the couch and getting some exercise, remember that your children are looking to you to set the example.

More and more often, children grow up sitting on the couch watching television, playing video games and using their computers. Gone are the days of playing active games with friends in the backyard. These lifestyle changes are contributing to an increase in body fat and an overall unhealthy lifestyle for children that they may continue to live through the rest of their lives.

Children of All Ages Need to Be Active

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Exercise + Protein = Striking Results

Exercise is often broken into three categories: cardiovascular, resistance and flexibility. Cardiovascular exercises, such as running or biking, burn fat and calories while promot-ing cardiovascular health. Flexibility activities, such as yoga or tai chi, help to improve balance, range of movement and flexibility. Resistance training, such as lifting weights, using a home training machine, working out with resistance bands or doing any other strength-training exercise will help increase bone, muscle, tendon and ligament strength.

A balanced workout routine will incorporate all three of these categories. However, if you wish to build more lean muscle mass, you may want to put an emphasis on resistance training and specific nutritional support for it. The more you use your muscles, the stronger they will become. To maximize your efforts at the gym, be sure to eat a protein-rich diet.

Ask any bodybuilder in any gym how to eat for muscle gain and he will tell you that you can’t build muscle without protein. There is absolutely no other nutrient that can do for your muscles what protein does. This is because the amino acids found in protein fuel muscle growth and provide the building blocks needed for protein synthesis. Without protein, you could lift weights all day and never get any stronger. The body simply must have those amino acids to grow and repair muscles after a hard workout.

One particular amino acid appears to be of special importance to muscles. Leucine is one of the essential amino acids that provide

ingredients for the manufacturing of other essential biochemical components in the body. Some of those components are used to give boosts of energy. The availability of this essential amino acid is especially important in controlling the net blend of protein. Another important aspect of high-quality dietary protein (rich in leucine and its cousins isoleucine and valine), is TIMING. Consuming a high-quality bioavailable protein source 30 minutes after resistance training has a greater effect on muscle recovery and growth than consuming the same protein at other times.

Good sources of high-quality protein are lean meats, eggs and dairy products. Veg-etarians can get protein from soy, whole (unground, non-GMO) grains and legumes. Another good source is protein shakes. Many bodybuilders, professional and amateur, drink protein shakes after workouts because they know that the concentrated, high-quality protein is exactly what their growing muscles need. But bodybuilders aren’t the only ones who can benefit from a little more protein.

While a muscle-gaining diet can be good for just about anyone, it can be especially important for some seniors. If he’s not engag-ing in regular resistance training, an aging man can lose seven pounds of muscle every decade. This starts a number of health pro-blems, including a slower metabolism, which can in turn lead to fat gain. Perhaps more important, muscle loss also contributes to poor balance and can lead to more falls in

the elderly. Fortunately, it’s easy to regain that lost muscle. According to AARP, strength training just 20 minutes a day, three days a week, for 10 to 12 weeks is all it takes to rebuild three pounds of muscle. In less than a year, it is possible to more than make up for decades of lost muscle mass.

In one study focusing on adult women, researchers saw that protein-rich dieters lost more weight than those who ate less protein. Furthermore, the weight they lost came from fat, not muscle. Researchers concluded that extra protein in the diet reduced muscle loss while the low simple-carbohydrate aspect of the diet gave the women low insulin, allowing them to burn fat. The power of protein is underscored in that both groups consumed the same amount of calories.

The study also took into account exercise levels. Women who worked out more and included two 30-minute weightlifting ses-sions every week saw more lean muscle mass retained and more fat burned.

The results of this study, and countless others, underscore the need to blend a healthy diet and regular physical activity to maximize your health-related goals. When you can combine resistance training with a protein-rich diet, you may be surprised at how striking the results are on your body.

Resistance training, such as lifting weights, is only half of the muscle-building formula. The other half is proper nutrition. If you make it a point to eat plenty of high-quality protein and lots of fresh fruits and vegetables, as well as drink plenty of pure water, you’ll be building muscle in no time.

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Many elderly people lessen their physical activity because they are afraid of injuring themselves. Unfortunately, the less physical activity a person does, the less they become capable of doing, which in turn increases the risk of injury. Ultimately, this can prompt a person to become even less physically active. The key is to break the cycle by stay-ing active. The more active you are now, the more independent you will be in years to come.

Take time to stretch your ankles, neck, shoulders, calves, hamstrings and back. Of course, the more body parts you choose to stretch, the more mobile you will be – but keeping these key areas limber can greatly help promote mobility. Slowly stretch the area until you feel tension, but not pain. Hold the stretch for 10 to 30 seconds, and then relax and breathe. Stretch each area three to five times per session.

One great way to stay active and increase flexibility is to join a yoga or tai chi class. Many gyms and fitness clubs offer such classes that are specifically designed for the needs and requirements of seniors. The World Health Organization has stated that weight-bearing exercises that stretch joints, muscles and tendons, such as tai chi, are valuable for preventative and comple-mentary therapy in treating osteoporosis and injuries associated with the disease. Relaxing and strengthening muscles, strength ening bones and improving posture stability were listed as some of the key

reasons that regularly practicing tai chi reduced the number of falls in certain elderly groups by nearly 50 percent.

A study published in the Journals of Gerontology Series A: Biological Sciences and Medical Sciences showed that elderly individuals who practiced tai chi three times a week reduced not just their number of falls, but also the fear of falling itself – for many, fear can be more immobilizing than any physical ailment. As tai chi students feel the effects of strengthened muscles and improved balance control, confidence increases and fear of falling decreases, effectively increasing mobility and the desire to be mobile.

Whether you are simply stretching at home or taking a yoga or tai chi class, nutritional support can help make your activity even more effective. Glucosamine is an amino sugar that helps maintain, repair and build new joint cartilage, which helps promote flexibility and balance. Glucosamine is found in the fluid around joints and is part of the joint-lubricating substances called glycosa-minoglycans (GAGs).

Not long ago, a groundbreaking study discovered that glucosamine sulfate may be a valuable nutrient for people dealing with osteoarthritis. The Belgium-based study found that taking glucosamine daily over a three-year period led to about 25 percent improvement in symptoms. The break through study was incredibly important, because it

marked the first time researchers were able to provide objective evidence that gluco-samine helped over a long period of time.

To fur ther maximize joint health, it may also be a good idea to eat a diet that also pro vides ample amounts of antioxidants, sulfur (especially rich sources are garlic, onions and eggs) and omega-3 fatty acids in addition to glucosamine.

Flexibility exercises serve to help protect and maintain joint stability, keep muscles limber and, depending on the activity, also help improve balance. From basic stretches to intricate yoga poses, these activities impact nearly every area of life by simply allowing you the range of movement needed to tie your shoes or reach a book on the top shelf.

Stretching exercises are an important part of any physical activity program. As we age, they may become even more important, as maintaining flexibility can help maintain independence. Incorporating stretching and flexibility activities into your regular fitness routine will help promote more freedom of movement and balance in order to ease everyday physical activities, such as getting dressed and reaching objects on a shelf.

Stretching Is Good for Seniors

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One of the most important – and easily overlooked – ways to help protect your skin is to ensure that you are drinking plenty of fresh, pure water. Water becomes especially important during these hotter times of the year when you are more likely to lose water through perspiration. Drinking eight 8-ounce glasses of water every day will help keep your body hydrated, which promotes healthier, younger-looking skin. Proper fluid levels in the body also help to moisturize skin and increase elasticity. If you have never made a concentrated effort to stay hydrated, you may quickly find that simply increasing your water intake can make a dramatic difference in the way your skin looks.

There are many nutrients that promote healthy skin. Proteins, whether from a single animal source or carefully paired vegetarian sources, provide the building blocks for your skin. Because the body cannot store excess pro-tein, your skin requires a fresh supply every day in order to ensure optimum health.

Also important are omega-3 fatty acids. These healthy fats, found in fresh, deep-ocean, cold-water fish have been shown time and time again to help protect skin from sun damage in clinical studies. The same nutri-ents are also currently being investigated for their anti-aging effects on the skin. One study has already shown that ingesting omega-3s from fish oil every day for three months significantly reduced sensitivity to sunburn. The study also showed a reduced amount of an important marker of UV-induced DNA damage, which could make omega-3 fatty acids one of the best nutrients available for skin health.

Although not in the same high quantities, vegans can find omega-3 fatty acids in plant-based sources, such as flaxseed (linseed), chia seed, kiwi, lingonberry, açai berries and

fortified foods or supplements. These non-fish sources provide a different form of omega-3 fatty acid (alpha-linolenic acid, or ALA), which, although beneficial, may not provide all the same health-supporting benefits as the longer-chain omega-3s found in fish oil. The one exception to this is the long-chain omega-3s that can be obtained from certain cultured algae species.

Foods rich in B vitamins may help keep skin smooth and wrinkle-free. These include bananas, lentils, chili peppers, tempeh, liver, turkey, tuna, nutritional yeast and molasses. Lack of B vitamins can result in symptoms similar to dermatitis and sunburn. Dry, scaly skin; dandruff; red, itchy sores; and premature wrinkles are all common skin problems caused by a diet lacking in adequate amounts of B vitamins.

Grapes and moderate amounts of red wine may also be beneficial for your skin’s health. OPCs are potent antioxidants found in virtually all plant foods, but they are usually commer-cially purified from grape seeds and pine bark. OPCs partner powerfully with vitamin C from citrus foods or supplements to protect collagen and elastin, and are also potent free-radical scavengers.

Free radicals from any number of sources – environmental pollutants, stress, smoking, illness, alcohol, chemical additives – can cause excessive oxidative stress in your skin’s collagen and elastin. Collagen acts as both a glue and a lubricant in your skin, holding tissue together but also allowing fibers to slide smoothly over each other. Damage to collagen and elastin can cause your skin to age prematurely. A diet that supplies your body with free-radical fighting antioxidants will help protect your skin from these dam-aging effects. Recent research shows that we actually need a certain amount of oxidative

stress to be healthy, but, due to many aspects of modern life and our current environment, many people experience far too much oxida-tive stress, and the specific food-derived compounds we call antioxidants can protect us from it.

There’s one nutrient your skin requires that won’t be found in the foods you eat (at least not in adequate quantities) – vitamin D. It only takes 20 minutes of exposure (sans sunscreen) during peak hours in late spring to early fall, in temperate regions, for the body to create 10,000–20,000 units of skin-friendly vitamin D.

Because vitamin D is so important for the health of nearly every system in the body, including your skin, spending time outdoors can be good for your skin. However, spending too much time outside without protecting yourself can lead to prematurely damaged skin. Too much time outside, especially during high-intensity ultraviolet hours, can easily cause sunburn in the short term and more dangerous conditions in the long term. Antioxidants that localize in the skin, such as carotenoids, green tea catechins and OPCs, as well as the long-chain omega-3 fatty acids (EPA and DHA), also bolster our skin’s resistance to damage from ultraviolet light from the sun – but in some situations, such as skiing at high altitudes in the spring, there is no substitute for sunscreen protection.

One of the first things people notice about you, often without even realizing it, is your skin. As your body’s largest and most visible organ, the state of your skin is constantly sending messages to the people around you. Does your skin look smooth, supple and healthy? Or does it look loose, wrinkled and aged? Eating a diet full of skin-healthy nutrients will help ensure that your first impression is always a good one.

Your skin is the first thing new people who you meet notice about you, and it is also your first defense against germs and illness. If you take care of skin with a healthy diet, plenty of fresh water and good hygiene, your skin will take care of you by providing a glowing first impression and protection against germs and illness.

Eating and Drinking for Your Skin

JOINT FORMULANutritional support for joints◊






We all like to keep fit – but fitness is about more than just muscles. Our joints do all the hard work in carrying us around, so it’s important to look after them as part of our well-being. Joint Formula is designed to help support your joints for an active lifestyle and is a precise combination of minerals shown to support normal joints.◊


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Should I drink a glass of water before eating a meal? Drinking a large glass of fresh, pure water about 30 minutes before eating is a healthy habit that few people remember to do. Consuming a pint of water produces many advan-tageous physiological effects in the body – specifically creating a more efficient digestive process. The water will enhance intestinal motility by causing the release of a wide range of intestinal hormones. On the other hand, consuming beverages with and/or after your meals tends to dilute your digestive secretions, making digestion LESS effective, meaning your body is less prepared and able to absorb the nutrients in food – so timing is important. And of course, don’t forget that water in your stomach can displace the amount of food you eat, effectively acting as a calorie-control mechanism.

What are probiotics,and why are they important? Probiotics are beneficial bacteria that live in the intestines and help promote a healthy digestive tract. These beneficial bacteria, such as Lactobacillus acidophilus, Bifidobacterium bifidum and Lactoba-cillus salivarius produce organic compounds such as lactic acid, hydrogen peroxide and acetic acid that help maintain and promote a healthy acid/alkaline balance in the colon. In addition, they produce sub-stances called bacteriocins – which, in concert with the immune system, act as natural antibiotics to kill undesirable microorganisms, which compete for resources in the intestines. The thought of consuming bacteria may seem gross, but eating these micro-organisms is a natural, healthy and important part of a healthy diet. All fermented foods are good sources of pro biotics, and all dietary fibers serve as specific foods for these bacteria.

Ask the Expert

Is there really such a thing as good cholesterol?There are two types of cholesterol: high-density (HDL) and low-density (LDL). HDL cholesterol decreases the risk of cardiovascular disease, and LDL increases the risk. Researchers believe that oxidized and glycated (sugar molecules stuck to it) LDL initiates the process of atherosclerosis, which leads to heart disease. Many antioxidants shield LDL from oxidation, including vitamins A, C and E; beta-carotene complex; Co-Q-10; selenium; numerous extracts from the fibrous parts of plants like OPCs; and the herbal concentrates hawthorn, garlic, ginger, turmeric and rosemary. HDL cho-les terol levels can be increased by exercise, magnesium and avoiding foods containing refined carbohydrates, such as sugars, white breads and pastas – all of which produce the excess sugars that can end up stuck to your LDL cholesterol, as well as many proteins in your body. The hemo-globin A1C is a readily available test that tells you how many sugar molecules are stuck to the hemo-globin in your red blood cells, and it is one of the most useful medical tests you can get. For optimal health, this number should be less than 5.4%. Values over 6% are associated with pre-diabetes and diabetes.

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