growing young

july/August 2013

the art of

The Family Who Plays Together Stays Together

PAGE 22

Sunshine and Vitamin D

PAGE 8

Debunking Nutritional Myths

PAGE 14

Soothing Tired Muscles

PAGE 28

THEARTOFGROWINGYOUNG July/August 2013

Contents
4 5 6 12 From the Editor Nutritional News Fitness
Flex Your Happiness Muscles

Lifestyle
Curiosity The Benefits of an Inquiring Mind

Nutrition 14 20 22 24 26 28 31
Debunking Nutritional Myths

Herbs & Supplements

Ribose and Galactose

Family Health
The Family Who Plays Together Stays Together Eating for Your Skin Qigong for Seniors Soothing Tired Muscles

8 16

Features
Sunshine and Vitamin D Glucosamine

Ask the Expert

The Art of Growing Young is published six times a year by Lifeplus International, PO Box 3749, Batesville, Arkansas 72503, United States. Copyright 2013 Lifeplus International

Fun in the Sun

There is an interesting article in this issue of The Art of Growing Young that describes vitamin D production and the role sunlight plays in the process. Ill let you read the article
for that information, but as editor I want to write about the issue of sun exposure myself.
We are currently in the middle of summer. Or at least those of us in the Northern Hemisphere are. And that means we are in the time of year when our weekends tend to be filled with outdoor activities such as picnics, fishing, swimming, cycling and days spent at the beach. As a society we have grown wary of too much sun exposure, which prompts many people to either forgo outdoor time or to completely cover up with chemical-laden sun block products smeared all over their skin. While there certainly is danger associated with too much sun, there is also a danger of not enough sun. With proper precautions, playing under the sun is more than safe its a necessity for total well-being. As you will learn in the article in this issue, sunlight is directly responsible for triggering the manufacture of vitamin D by the body, which means sun exposure isnt just not a bad thing, it is a critically important part of maximizing health. Because of that, I urge everyone to get at least a few minutes of sun every day this summer. But I also urge you to do it safely. The general consensus today is to use only a sun block that creates a physical block rather than a chemical one. Ingredients such as zinc oxide and titanium oxide are among the safest, but beware of clear zinc oxide, which contains nanoparticle zinc, the safety of which is scientifically controversial at this time. By being careful and using common sense, your being out in the sun is perfectly healthy and even necessary for total well-being. By replacing tanning butter with physical sun block (after absorbing some health-giving full-spectrum sunshine), wearing sunglasses, and spending some of your time in the shade, you can safely enjoy your favorite outdoor activities this summer while helping give your body adequate amounts of health-promoting vitamin D, and very likely many as-yet undiscovered related compounds produced by full-spectrum sun exposure to the skin. The observation that skin cancers are quite rare in elderly people living in tropical fishing villages with daily exposure to very strong sun and eating their traditional diets, where the primary dietary fatty acids are omega-3s from fish and the saturated medium-chain triglycerides from coconut and palm oils, with very little intake of omega-6 fatty acids is now being supported by good scientific evidence that excessive intake of omega-6 fatty acids and inadequate intake of omega-3s, rather than sun exposure itself, predisposes a person to sun-induced skin cancers. So take your fish oils, eat small fish (to avoid bio-accumulated environmental toxins that are in large fish), avoid grain-fed meats and processed foods full of warm-weather vegetable oils (corn, soy, sesame, safflower, canola), use olive oil on salads (omega-9) and coconut or palm oil for cooking (saturated, but not artery clogging) and enjoy the sun, but dont burn. Another point to make is that once your levels of vitamin D are in the range of 4080 ng/ml for 25-OH vitamin D in the blood, your skin will be much more resistant to sunburn. Also, dietary and supplemental antioxidants help protect your skin from burning and aging from sun exposure.

With proper precautions, playing under the sun is more than safe its a necessity for total well-being.

THEARTOFGROWINGYOUNG July/August 2013

Worried about cognitive decline?

Spend more time outdoors. Researchers have shown that the immune system-regulating properties of vitamin D fight against the brainharming amyloid tangles that may contribute to the mental deterioration associated with Alzheimers disease. Because no dietary source can compare with what the body can make after being exposed to sunlight, the best way to boost your vitamin D level is to spend 2030 minutes in direct sunlight without sunscreen every day during the late spring to early autumn in temperate zones, and to escape to the tropics periodically during the winter to soak up some strong sunshine.

Nutritional News

Morning cup of coffee

Your morning cup of coffee may be doing more than just perking you up. A recent study found that drinking four cups of coffee throughout the day may help reduce the risk of developing type 2 diabetes by a staggering 50 percent. Certain chemicals in coffee appear to help stop damage to the building blocks of diabetes-preventing proteins. This isnt for everyone though, as too much coffee can cause side effects such as anxiety, headaches and gastric upset.

Walk your way to better sleep Nuts

Nuts may help you eat less at dinnertime. Because nuts are rich in fiber, eating a small handful of your favorite nuts about 30 minutes before dinner will help fill you up and prevent you from overeating at mealtime. Snacking on a couple of ounces of energy-rich nuts (raw or dry roasted) can also help steady your blood sugar levels and lower your lousy LDL cholesterol while providing an energy source to get you through a long afternoon at the office. Eating about 30 pistachio nuts before a meal can even help support healthy digestion! A recent study has shown that people who get more than 20 minutes of exercise every day can experience 65 percent more REM sleep. And the benefits dont stop in the bedroom. Because sleep short ages stimulate your appetite, this trick can also help control weight. A few extra minutes spent walking can leave you feeling well rested and looking good.

Helping others
Help others to help yourself. New research has shown that a 60 percent decrease in mortality figures can be obtained when people simply help others. The research suggests that one powerful secret to a healthier, happier life is taking the time to help other people. 5

Fitness

You and your partner will feed off of each others energy and mutual encouragement, which leads to a workout for your bodies, your happiness muscles and your relationship.

THEARTOFGROWINGYOUNG July/August 2013

Flex Your Happiness Muscles

Partnerships, both friendly and romantic, benefit from shared activities.
This is a simple fact that anyone can use to create deeper, more fulfilling relationships. And it means that working out together or sharing a fun activity or hobby can significantly strengthen your relationship and bring more happiness into your life than you could imagine.
In addition to strengthening your rela tion ships, bonding time with the impor tant people in your life can also benefit your physical health. It has been documented time and time again that success rates of sticking to wellness routines are much higher for partners and much lower for individuals. And the opposite is true as well. There have actually been studies that show people married to overweight spouses are more likely to be overweight themselves. Similarly, spending too much time with sedentary friends will increase your chances of living a sedentary lifestyle. However, there is no need to focus on this in a negative way when the positive aspects are so great. Spending time with a healthfocused partner will help both people make more healthy decisions. Picking an activity that both you and your partner enjoy will flex your happiness mus cles and bring positive emotions, experiences and results into your life. This is one of the principal reasons that having a workout buddy will drastically increase your chances of staying focused on your own road to wellness. Both people will feed off of the positive results they see in themselves and each other, while simultaneously strength ening their relationship. If your chosen activity is exercise, you will learn that depending on a par tner, and having your partner depend on you, pro vides mutual motivation. Both of you will be less tempted to skip a workout when you know it will affect the other person. When one of you may be slowing down, the other will keep the momentum going. If your chosen activity is not exercise, thats fine too. In terms of flexing your happiness muscles, there is no wrong activity to pick as long as both people enjoy it. The key is to find something that makes you happy and then relish the experience together as often as possible. You and your partner will feed off of each others energy and mutual encouragement, which leads to a workout for your bodies, your happiness muscles and your relation ship. The human spirits innate desire to help other people is a wonderful and powerful thing. By working to help each other accom plish goals, you will also be accomplishing your own goals. Our shared experiences with our closest friends, partners and family members shape who we become. For this reason it is okay to be choosy about whom you flex your happiness muscles with. Trying to find hap piness and success in a shared activity can become a frustrating endeavor if you are par tnering with a pessimist who fosters negative thoughts. The effects of exercising or playing together with a positive partner are synergistic. What you can accomplish on your own is great. The same goes for your workout buddy. But together you can accomplish so much more. Your exercise routines may become longer and more successful with a positiveminded partner. You may find that a shared hobby such as cooking brings you closer together emotionally while at the same time creating wonderful new experiences by tast ing new and exotic recipes. Because humans are naturally social creatures, we tend to engage in these relationships without consciously thinking about them. But it may be worth taking a little time to evaluate your relationships and activities to see which are flexing your happiness muscles and which are causing you stress. Make a conscious effort to invest in the relationships that bring you joy and reduce the amount of time you spend on the ones that do not. Simply spending time with a good friend who also enjoys a healthy lifestyle can be enough to influence us to take that next step toward even more health and happiness whatever that step may be. Fostering those connections and flexing our happiness muscles while doing it can strengthen those relationships and create an unstoppable force that helps everyone live healthier, happier lives.

Feature Article

THEARTOFGROWINGYOUNG July/August 2013

Sunshine and Vitamin D

Those of us in the Northern Hemisphere are currently enjoying a season of long, bright days filled with warm, summer sunshine. As pleasant as these
days are, with this weather come news reports about sunburns, skin cancer and the depletion of ozone in our atmosphere. This causes many people to ask themselves if being in the sun is even safe.
If you use common sense and take the proper precautions, such as limiting expo sure at peak UV hours, spending time in the sun is more than just safe its actually a wonderful tool in the art of growing young. This is due to the unique ability of UVB rays from the sun to trigger vitamin D manu facturing in the human body. Vitamin D is a critically important vitamin (actually the most potent steroid hormone in the body) that has many crucial physiological roles. From protecting bones to promoting a healthy immune system, without sunlight we simply couldnt function at optimum levels of health. As important as sun exposure is for vitamin D production, precautions against too much sun should be taken, because as with many things in life, it is possible to have too much of a good thing. Too much time in the sun can cause sunburns, premature skin aging, collagen destruction and worse. But dont let these fears keep you out of the sun com pletely or you may risk not having enough vitamin D. Because there are only a few sources of vitamin D in most peoples diets, spending time in the sun is by far the best way to ensure that your body is supplied with this essential vitamin. It only takes about 20 minutes of direct sunlight (between late spring and early fall in most temperate regions) a day for most individuals to man ufacture enough vitamin D. There is also accumulating scientific evidence that there are many other compounds related to vitamin D produced by sun exposure of the skin, the roles of which are just beginning to be investigated by science. Sunshine is the only way we have of producing these as-yet mysterious vitamin D relatives. Look at your shadow when you go out. If your shadow is longer than you are tall, you wont produce much, if any, vitamin D. However, if your shadow is shorter than you are, you will be able to produce vitamin D (and you must take care not to burn). Several factors can inhibit the bodys ability to absorb and utilize UV rays, thereby decreasing the amount of vitamin D the body produces. Sunscreen, clothing, hats, smog-laden weather, cloudy skies, winter seasons, latitude and time of day are exam ples of factors that can affect sun exposure and can lower the amount of UV rays your body absorbs, therefore lowering the amount of vitamin D produced. While the generally recommended intake of vitamin D is only 200 international units (IUs) for children, 400 for adults and 600 for seniors, many doctors and researchers are now recommending 2,000 IUs (or more) per day as a star ting point for healthy adults. That significantly higher number is backed by the results of several studies that have shown decreases in the incidence of colds and flu when people utilize vitamin D supplementation in optimal amounts (1,000 IUs per 1015 kg body weight per day) when sun exposure is limited. There is also accumulating evidence that higher blood levels of vitamin D are associated with decreased risk of several types of cancer, as well as multiple sclerosis and Parkinsons disease in adults and type 1 diabetes in children. It is possible to receive some vitamin D from fatty fish, eggs, and for tified foods such as milk and cereal. And it can be beneficial to seek out these foods when the days are shorter and its harder to get outdoors. If you choose to supplement with vitamin D, make sure that you are con suming vitamin D3, which is better utilized by the body than is vitamin D2. Since its very hard to get too much vitamin D, not getting enough has multiple downsides and research is suggesting that even more is better, why not try to get a little extra sun light every day? As multiple studies have suggested, vitamin D is great for helping keep your immune system functioning at an optimal level. But this is far from the only role vitamin D plays in the body. It may be especially important for children to receive enough of the vitamin because it helps bones grow and absorb calcium. The body stops actively making new bone mass dur ing a persons early 20s. Consequently, it is critical to help the body produce as much bone mass as possible before that time. Vitamin D does just that by helping keep the correct levels of calcium and phos phorus circulating in our blood though vitamins K1 and K2, calcium, magnesium and trace minerals (especially zinc, copper, 9

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manganese and boron) also play important roles in achieving and maintaining peak bone mass. Vitamin K2 is especially important in picking up calcium from soft tissues and directing it to the bones. Another reason children need to make an effort to get enough sun exposure is that vitamin D is one of the factors responsible for healthy brain development. It increases the nerve growth factor during early brain develop ment, and there have been significant associations found between intellectual function and the amount of vitamin D in the body. Research has shown a strong correlation between autism and low vitamin D lev els dur i ng pregnancy and autistic chil d ren have signif icantly lower blood levels of 25-hydroxy-vitamin D than do normal children.

Vitamin D has so many important protective roles to play that researchers have shown that low levels of it in the body are associated with increased risk of all-cause mortality in general populations. As if all those reasons are not enough evidence of vitamin Ds im p ortance, some of the most recent research on the vitamin uncov ered a link between athletic performance and the bodys production of vitamin D. After com piling studies from all around the world, researchers found that larger quantities of vitamin D in the body resulted in significantly higher athletic performance possibly a result of vitamin Ds role in increasing the size and number of fast-twitch muscles throughout the body. Our bodies are designed to absorb sunlight. We need it to be healthy. If you avoid pro longed exposure and take precautions to avoid sunburn, there is nothing to worry about. All it takes is 10 20 min utes of unfiltered sun exposure during the summer months for the body to produce adequate amounts of vitamin D. In fact, lying in the sun long enough to leave the skin slightly pink, but not burned, hurting or peeling afterward, produces as much as 10,000 to 20,000 IUs of vitamin D3! Thats more than enough to help ensure that every area of your body receives enough of the nutrient.

"Children need to make an effort to get enough sun exposure as vitamin D is one of the factors responsible for healthy brain development."

Adults shouldnt think that just because their bodies are no longer utilizing vitamin D to build bone mass or develop new brain tissue that means they dont need as much. Most of the bodys organs utilize vitamin D in one way or another, making it an impor tant nutrient at every age. Hear t, skin, kidney, breast, prostate there is hardly a part of the body that doesnt benefit from ample amounts of vitamin D. It also happens to be a natural mood enhancer.

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Lifestyle
Mental challenges can come from virtually any activity that causes you to think a little harder, such as doing a cross word puzzle, reading books about new topics, going back to school, playing board games and so much more.

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THEARTOFGROWINGYOUNG July/August 2013

Curiosity The Benefits of an Inquiring Mind

A curious mind and a desire to learn can help you lead a happier, healthier life, because an active brain is a healthy brain. The desire to engage
in lifelong learning does not come naturally to everyone. But many researchers believe that cultivating an inquiring mind can have a major impact on mood, health and cognitive function later in life.
The American Association of Retired Persons suggests engaging the brain in new activities in order to help protect cognitive function as we age. This is often described as lifelong learning. But learning doesnt have to take place in a classroom. A person with an inquir ing mind will find new facts and information everywhere. Learning doesnt have to be tedious. Everyone is curious about something. Simply think about something you already enjoy doing and set out to learn everything about it. For example, if you are interested in cars, learn how to change your own oil or build a model engine. If you enjoy weather, set up your own weather station and report your findings to the local news. If you dont feel as though you have a particularly curious mind, starting with the familiar is the first step. But dont be afraid to take on new activities. Learning the spe cialized skills involved with a new hobby will challenge your brain. For example, building birdhouses and constructing model rockets have many similarities, but they also pose unique challenges. Switching from one to the other will make your brain stronger. An inquiring mind is one that likes to be challenged. Mental challenges can come from virtually any activity that causes you to think a little harder, such as doing a cross word puzzle, reading books about new topics, visiting a museum, trying new recipes, going back to school, playing card games and so much more. If you dont feel that you have a naturally inquiring mind, start with fun activities first. Organizing a weekly card game night with friends is a fun and easy way to help keep your brain active as well as socially engaged, which is also important. Multiple studies have shown that people who stay socially active are less likely to develop dementia. One reason for this may be that dealing with other people can be a very unpredictable experience, and the mental challenge of dealing with the unpre dictable is like steroids for the brain. A person who has developed an inquisitive brain may take this one step further and seek out new social activities that expose the person to people, ideas and experiences never seen before. The reason an inquisitive brain is a strong, healthy brain can be compared to the reason that active muscles are strong and healthy. Think about a bodybuilder. The more he works out, the larger his muscles will be come be cause resistance training such as weightlifting builds muscle mass. The same is true for the brain, except that instead of lifting weights you exercise it by challeng ing it with new ideas, concepts, experiences and relationships. The more a brain is utilized, the sharper it will remain. Giving your curious brain a workout can also be as easy as turning on the radio to a station you dont normally listen to. Try to make out the lyrics or figure out the tempo. In fact, some studies have shown that the simple act of listening to music can improve spatial skills, such as the ability to judge the distance to an upcoming stop sign or a parked car. Regular exercise, a healthy diet, and abstain ing from cigarettes and excessive alcohol consumption all promote a healthy mind and body. But in addition to these healthy behaviors, a lifetime spent with a curious mind actively engaging in the pursuit of knowledge and new experiences will keep your brain stimulated long past retirement and into your golden years.

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Nutrition

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THEARTOFGROWINGYOUNG July/August 2013

Debunking Nutritional Myths

Nutrition is a complex topic full of myths. Some of these develop when new
discoveries are made faster than people can adopt the results into a healthy lifestyle. As time goes by, the new information will spread and the myth will go away. However, other myths are not as innocent and are much harder to remove from the public consciousness. These myths may come about from marketing departments trying to cash in on the latest fad. Read on to discover some of the biggest and most important myths in the world of nutrition and wellness.
Myth:Fat free is always the healthiest option. Fact: F  at-free foods can be high in other unhealthy ingredients, particularly refined sugars. When well-intentioned academic nutritionists began promoting lean meats and low-fat dairy products, food processors discovered the huge market potential of low-fat sweet snack foods, based on highly refined carbo hydrates. This caused supermarkets to be flooded with low-fat versions of cakes, cookies and snacks in the 1990s. Seeing all these new low-fat choices caused the general public to believe that anything low fat couldnt be bad for them. These foods became incredibly popular, and now many experts believe this to be the root cause of the current epidemic of obesity and type 2 diabetes. This phe nom enon has spread to other areas of the grocery store. Many low-fat and fat-free versions of foods contain extra sugar where you wouldnt necessarily expect it. Fat-free salad dressings, for example, are often loaded with extra sugar in order to add flavor. After all, if simple low-fat eating was the cureall for weight management, people in the developed world would have gotten thin ner, not fatter. Myth: All cholesterol is bad. Fact: T  here are good and bad types of cholesterol. Just as there is good fat (omega-3 fatty acids) and bad fat (saturated and trans fats), there is good cholesterol (HDL) and bad cholesterol (LDL). Studies have shown that high levels of HDL cholesterol actually help protect against cardiovascular diseases, while low levels of HDL can increase the risk for heart disease. The body also uses good cholesterol to build cell membranes and produce certain hormones. On the other hand, the bad form of cholesterol, LDL (par ticularly oxidized LDL and LDL with glucose stuck to it called glycated LDL), is primarily responsible for forming the plaque in arteries that leads to increased risk of atherosclerosis and, thus, heart attack and stroke. Completely removing cholesterol from a diet is actually not a healthy thing to do. Instead, educate yourself so that you can pick foods that will help increase the HDL levels in your body while reducing the LDL levels. To make it even more complex, we now know that there are two major subtypes of LDL small, dense LDL particles, which are particularly dangerous for vascular disease, and larger, light LDL particles, which are much less dangerous (especially if not oxidized or glycated). So its more than the simple levels of these various subsets of cholesterol. Whole-food diets and exercise tend to promote the safer types (less dense) of LDL cholesterol, whereas statin medica tions lower the LDL but dont affect its density. A newer blood test that uses nuclear mag netic resonance imaging to test blood lipids is capable of differentiating between the different types of LDL cholesterol. Myth: N  utritional labels are straightforward and easy to understand. Fact: F  ood labels are complex and must be read carefully. Unfortunately, there are many premade foods that contain hidden sources of the fats responsible for raising bad cholesterol levels. Even if a nutritional label lists little or no cholesterol, other ingredients may actually cause high cholesterol. Check ingredient lists closely for hydrogenated fats and oils. These are the worst kinds of fats trans fats and one of the two most common dietary triggers of the dangerous type of cholesterol. Its also important to look at serv ing sizes. A small package of crackers may actually contain three servings, meaning if you eat the whole thing in one sitting, you will consume three times as much fat, sugar and calories as you thought. It is also important to pay attention to the ingredient list. Did you know that ingredients are listed in the order of amount? In other words, the first ingredient listed is the most prevalent ingre dient in the food. So if sugar is at the top of the list, you may want to choose a different, healthier option. Learn to read nutrition labels carefully in order to truly understand what you are putting into your body. Better yet, eat foods that dont come in packages and dont have nutrition labels (such as fresh fruits and vegetables, nuts, and seeds). Myth: All calories are the same. Fact:  The nutritional source of calories can have a big impact on health. Research done at the renowned Childrens Hospital of Harvard Medical School showed that a low glycemic index diet was signif icantly more effective in treating obese children and adolescents, compared with a standard reduced-fat diet of the same caloric value. This means that the number of calories you consume each day may not be as important as where those calories come from. We now understand that calories from simple carbo hydrates, especially sugars and refined starches, are rapidly converted into blood glucose, which results in chron ically elevated insulin levels the precursor to type 2 diabetes.

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Feature Article
Many runners concerned with the long-term health of their knees look to glucosamine as a way to help safeguard their ability to run for years to come.

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THEARTOFGROWINGYOUNG July/August 2013

Glucosamine
Its impossible to say that any one nutrient is more important than another for people who are engaged in fit and active lifestyles. But it is
possible to say that there are some nutrients that people should know more about. Glucosamine is one of those nutrients. Everyone should be familiar with glucosamine because of how important it is for maintaining a healthy, active body. And even though glucosamine is actually one of the more well-known nutrients, many people do not know exactly what it is or how it benefits the body.
There are over 200 movable and semimovable joints in the human body. Each and every one of these joints helps perform the thousands of tasks we do every day. From picking up a pen to running a marathon, your joints are in constant use. And every one of them is affected by the joint-friendly nutrient glucosamine. Glucosamine is an amino sugar that helps maintain, repair and build new joint car tilage, which helps promote flexibility and balance. It can be found in the fluid around joints and is par t of the joint-lubricating substances called glycosaminoglycans (GAGs). To maximize joint health, it may be a good idea to eat a diet that also provides antioxidants, sulfur and omega-3 fatty acids in addition to glucosamine. 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. The breakthrough study was incredibly important because it marked the first time researchers were able to provide objective evidence that glucosamine helped over a long period of time. Other studies have suggested that taking glucosamine sulfate long term might be able to help millions of people suffering with inflammatory joint disorders. Although more research is needed to verify these find ings, these initial results are promising. Researchers currently believe that gluco samine is able to help the body maintain joints and cartilage by stimulating the pro duction of GAGs in the body. It is important to note that the body uses GAGs to repair, lubricate and maintain joints. The joints of any person who engages in regular phys ical activity may benefit from glucosamine. As evidence of its effectiveness has mounted both in scientific studies and anecdotally oral glucosamine has become one of the more useful supplements for supporting joint health. It is increasingly being adopted by health-conscious individuals looking for a way to help protect their still-healthy joints from future damage. Because of glucosamines apparent pro tec t ive benefit to joints, many runners concerned with the long-term health of their knees look to glucosamine as a way to help safeguard their ability to run for years to come. Glucosamine is so well trusted that it has even been adopted by pet lovers as a way to help ease the pain of arthritis in their dogs. Like many nutrients, glucosamine may work best when in the presence of other nutri ents. Methyl-sulfonyl-methane, more

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FY Skin Formula
FY Skin Formula tablets provide a carefully selected mixture of key vitamins and minerals shown to support and maintain healthy looking skin. The blend of nutrients in
this unique supplement is derived from a specific marine extract. In addition, FY Skin Formula contains Vitamin C known to sup port the formation of collagen, blood vessels and cartilages as well as Zinc, Vitamins D & E which contribute to the protection of cells from oxidative stress. FY Skin Formula is a great nutritional toolkit which may help you maintain a healthy looking appear ance! It also contains 20 mg of hyaluronic acid per serving of 2 tablets.

Beauty begins from within!

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. 2013 Lifeplus International Food supplements should not be used as a substitute for a diversified diet.

commonly known as MSM, is a form of organically complex sulfur that has also been looked at extensively for its role in joint and other connective tissue health. The body requires sulfur to manufacture and maintain collagen, which is a primary protein of connec tive tissue throughout the body. MSM is a form of sulfur that occurs widely in nature. It has become a popular supplement greatly synergistic with other collagen-supporting nutrients such as antioxidants as well as glucosamine. While there have not yet been any landmark studies on MSM, as there have been on gluco samine, initial success showing promise and simple word of mouth have led many people to add MSM to their supplement regimens. Many people may simply not be getting enough sulfur

in their diets. Some well-known foods such as eggs, garlic and onions are the most common sources of this essential mineral. Providing the body with both MSM and glucosamine is a surefire way to help give your joints the nutritional support they need for maximum health. Because we have so many joints that are in constant use, it is critical to maintain their health in order to enjoy all levels of phys ical activ ity. From your fin gers to your knees, your shoul d ers to your ankles, combining flexi bility exercises with a healthy diet rich in joint-supporting nutrients such as glucosa mine can help the body maintain its ability to perform physically for years to come.

"Glucosamine is so well trusted that it has even been adopted by pet lovers as a way to help ease the pain of arthritis in their dogs."

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Herbs & Supplements

Supplements and energy drinks containing ribose have become increasingly popular in stores over the past several years as more and more people are discovering its secret.

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THEARTOFGROWINGYOUNG July/August 2013

Ribose and Galactose

When it comes to eating for energy, the first healthy source of nutritional energy that usually comes to mind is complex carbohydrates. These
long-lasting sources of energy certainly are great for a pre-workout snack. But they are not the only exercise-friendly carbohydrates. Galactose and ribose, two simple sugars, may have a place in your pre- (and post-) workout snack too.
Ribose is a naturally occurring sugar that the body is capable of producing itself from glucose (the form of sugar we call blood sugar). Ribose is an essential component of ATP (adenosine triphosphate), the basis for energy in all our cells. Because sustained workouts require lots of ATP to be used rapidly, ribose becomes essential for replen ishing energy in those ATP stores in order to keep your body moving. Supplements and energy drinks containing ribose have become increasingly popular in stores over the past several years as more and more people are discovering its secret. People consume these supplements not just as an energy source during a workout, but also because they believe the ribose is able to speed muscle tissue recov ery after exercise as well as reduce post-exercise fatigue. The unique energyreplenishing actions of ribose have also led to its use in helping improve symptoms of chronic fatigue and boost exercise ability, even in people with muscle diseases. Another simple sugar that may help boost and maintain energy levels during workouts is galactose. Galactose is a sugar found in milk. Lactose, which more people are familiar with, is actually created when glucose and galactose are bound together into one mole cule. Whereas ribose is generally either created by the body or consumed in supple ments and energy drinks, galactose can be ingested by simply drinking a glass of milk if you have the lactase enzyme in your intestines necessary to split galactose and glucose apart for absorption. People who do not have this enzyme are called lactose intolerant. Galactose is used by the body in other important ways as well. It may help athletes stay mentally sharp, as it has a role in vital information and control processes within the human brain as well as the body. Professional athletes know that staying mentally sharp is equally as important as staying at their physical peak. With this understanding it is easy to see why the simple sugar galactose may be able to give athletes a competitive edge. Galactose is also unique in that it is able to enter brain cells without insulin. Once inside the cells, galactose is converted into glu cose, for use as energy. Galactose is also present in structural substances for cells, such as cell walls and intracellular matrices. Modern Western diets tend to be very high in unhealthy refined sugars. Unlike ribose and galactose, these sugars of fer no nutritional value, other than as a source of energy. Worse than that, refined sugars often raise insulin levels, which leads to excess fat storage and creates insulin resistance. Its important to understand the difference between the refined sugars (sucrose and fructose) found in a candy bar and the intelligent sugars such as galactose and ribose. There are also short-term reasons not to use refined sugar as a pre-workout fuel. Eating a candy bar before a workout may give you a quick energy spike, but it will ultimately lead to a sugar crash that leaves you with even less energy long before your workout is over. Intelligent sugars such as ribose and galactose, however, will help give your body the energy and mental awareness it requires to maximize your workout in a healthy way, with sustained energy and no post-sugar crash. There is even evidence that if galactose is substituted for sucrose, fructose and glucose in your diet, it can improve and lessen insulin resistance, which is at epidemic proportions in developed countries.

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Family Health
The family who plays together will not only stay together but will grow healthier and happier for generations to come.

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THEARTOFGROWINGYOUNG July/August 2013

The Family Who Plays Together Stays Together

The benefits children receive from growing up in families who play together are numerous and undeniably important. Studies have shown that school-aged
children and young adults with engaged parents are more likely to not just stay in school but also to maintain better grades. These same kids are also less likely to get into trouble with the law, smoke cigarettes, drink alcohol or take drugs, and they tend to end up living healthier lifestyles as they reach maturity.
There are many reasons for these benefits, but one major factor is that a family who plays together is one who develops strong emotional bonds that transform into an emotional safety net that helps everyone in the family deal better with stress. Everyone is a keyword in that sentence, because it is true. Children, parents, grandparents and anyone else considered part of your family will benefit from the bonding and deeper relationships formed by playing together. One of the easiest ways to play together is to have dinner together. Time around the dinner table can be a great medium for play. Helping cook, talking about your day, asking each other questions, telling jokes, supporting one another, discussing the food being eaten in the definition of play we are using, all these dinnertime activities count as vitally important play activities. Just be clear that television and phone calls are not allowed at the table so the focus stays on the family. As the saying goes, the family who plays together stays together. But what constitutes play? Play can be any activity in which the family engages with one another in a positive manner. Its not enough to just spend time in the same room. Its not playing together if Mom is on the computer, Dad is reading the newspaper, Brother is watching television and Sister is texting her friends. Everyone may be in proximity physically, but mentally and emotionally each person is a world away from the others. Playing together requires interacting with one another. Even knowing all the benefits of family playtime, it can often be difficult to find the time for family bonding activities, especially as children grow older. Between school, sports, jobs, friends and other responsi bilities, it becomes harder and harder to get the entire family together for playtime. For the sake of everyone in your family, make an effort to schedule family playtime despite the difficulties even if that means plan ning simple family activities weeks or even months in advance. Older children and young adults will naturally want to spend more time with their friends and less time with their family. This is a natural and healthy process that needs to be respected, but dont let it completely overtake family playtime. Some times, a little more creativity is required. Even chores create the opportunity for bonding. Dishes, laundry, yard work, etc., all create a chance for the family to come together for a little while. The really amazing thing to remember about family playtime is that it truly does not matter what you do together. There is not one magic activity that you must do in order to make family playtime work. Every family is different, and every family member is unique. Simply find activities that every one can agree on. And give each member a chance to choose the activity so nobody feels left out. No matter what the activity your family enjoys, family playtime will help strengthen the family unit and create opportunities for teaching and fostering growth. The family who plays together will not only stay together but will grow healthier and happier for gener ations to come.

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Family Health

There is also a powerful skin-supporting nutrient class produced by specially processed fish bones, which may make sardines the best-of-the-best choice for skin health.

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THEARTOFGROWINGYOUNG July/August 2013

Eating for Your Skin

One of the first things people notice about you, often without even realizing it, is your skin. The skin is your bodys largest and most visible organ, and 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.
Drinking plenty of fresh, pure water is essential for healthy, radiant skin. This is especially important during hotter times of the year when you are more likely to lose water through perspiration. Drinking eight glasses of water containing about eight ounces (250 cc) each every day will help ensure that your body stays hydrated, which promotes healthier, younger-looking skin. Proper fluid levels in the body also help moisturize skin and increase elasticity. Many people who have never made an effort to stay hydrated find that simply increasing the amount of water they drink every day can quickly lead to healthier-looking skin. Proteins, whether from a single animal source or carefully paired vegetarian sources, pro vide the building blocks for all of the bodys cells and structures. Your skin is no exception. Because your body is incapable of storing excess protein, you must provide a fresh supply every day in order to ensure opti mum skin health. The omega-3 fatty acids found in fresh, deep-ocean, cold-water fish are also great nutrients for skin health. Omega-3 fatty acids have been shown time and time again in clinical studies to help protect skin from sun damage. The same nutrients are also cur rently 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 same study also showed a reduced amount of an important marker of UV-induced DNA dam age, which could make omega-3 fatty acids one of the best nutrie nts available for skin health. There is also a powerful skin-sup port ing nutrient class produced by specially processed fish bones, which may make sar dines the best-of-the-best choice for skin health. Although not in the same high quantities, vegetarians and vegans can find omega-3 fatty acids in plant-based sources such as flaxseed (linseed), chia seeds, kiwi berries, lingonberries, acai berries, and fortified foods or supplements. These non-fish sources provide a different form of omega-3 fatty acids, which, although beneficial, may not provide all the same health-protecting ben efits as the omega-3s found in fish oil. The one exception to this is omega-3s obtained from specific types of algae (DHA). Many people view sunlight as something that only damages skin. These people may be underestimating the impor tance of vitamin D for skin health. No dietary source of vitamin D can compare with the amount of the nutrient that your body can create on its own after exposure to UVB rays from the sun. It only takes 20 minutes of exposure during peak hours for the body to create up to 20,000 units of vitamin D3. The very outermost portion of your skin the epidermis is made up of dead skin cells that are constantly sloughed off and replaced. This layer is your first defense against germs, and it protects against bumps and scrapes while locking in moisture and natural oils. As this layer sheds, your body must replace the old skin cells with new ones. This process is dependent on vitamin D. Since vitamin D is so important and no other source compares with sun exposure, spend ing time outdoors is actually good for your skin if you maintain a healthy ratio of omega-3 to omega-6 fatty acids in your diet (ideally 1:1 to 1:4 a typical Western diet of processed foods can be as unbalanced as 1:50). Other skin-friendly nutrients include the B vitamin complex, antioxidant-rich fruits and vegetables, zinc and vitamin C, and proteins rich in proline and hydroxyproline. Not only is your skin the first thing people will notice about you, it is also your first defense against germs and illness. If you take care of your skin with a healthy diet, plenty of fresh water and adequate sun exposure for vitamin D production, your skin will take care of you by providing a glowing first impression and protection against germs and illness.

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Family Health

No matter what your reason for trying it, you will find qigong to be a gentle, low-impact form of exercise that utilizes breathing tech niques and repeated movements that help strengthen and stretch the body.

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THEARTOFGROWINGYOUNG July/August 2013

Qigong for Seniors

Qigong, chi kung or chi gung however you see it spelled is an ancient Chinese exercise utilizing rhythmic breathing coordinated with slow, stylized repetition of fluid movement that is perfect for seniors who are looking for a low-impact way to stay active, relieve stress and maintain a high level of cognitive function.
Although not as well known in the Western world as tai chi, qigong is widely practiced throughout China. The two forms of exercise do share some important similarities, such as slow, deliberate movements. Qigong uti lizes rhythmic breathing specifically coordinated with slow, stylized repetition of fluid move ment. Also like tai chi, the term qigong does not refer to just one form of exercise, but rather to a group of similar styles with related forms and benefits. Anyone interested in qigong should talk to an instructor first to decide which style will best suit his or her needs. Qigong is a practice that aligns breathing, movements and mental awareness for exer cise and meditation. If the word meditation conjures negative images in your mind, dont worry. The meditation involved is simply focus ing on the movements and breathing techniques. With roots over 4,000 years old, qigong has spread around the world. Today, millions of people from diverse backgrounds practice qigong for a wide variety of reasons. Some people use it strictly for low-impact exercise; others believe it to be a form of self-healing. Many people find it to be a great form of relaxation, and others utilize it as part of a wider martial arts training program. No matter what your reason for trying it, you will find qigong to be a gentle, low-impact form of exercise that utilizes breathing tech niques and repeated movements that help strengthen and stretch the body. In addition to helping promote limber joints and lean muscle mass, these movements can also help increase blood, synovial and lymph fluid movement throughout the body. Qigong is also thought to help improve balance and awareness of how the body moves through space. All these benefits make it perfect for seniors, who often struggle with maintaining balance, flexibility and muscle mass. Qigong can also help foster a calm, mindful state during exercise. The breathing and mental focus used during qigong can be greatly beneficial for anyone who feels the need to calm down after a stressful day. The relaxing nature of qigong is thought to boost mood and decrease stress and anxiety. Although the body of research is still rela tively small, some studies have shown that practicing qigong can actually lead to a 27 decrease in levels of cortisol (a damaging stress hormone). Although its low-impact and slow nature is often perfect for seniors, nearly anyone can benefit from qigong from professional athletes to weekend warriors, the physically fit to the physically challenged. However, because it can be performed lying down, sitting or standing, qigong can be especially beneficial for seniors and people recover ing from injuries. Many practitioners and teachers of qigong believe the practice can enhance health and well-being by improving cardiovascular function, fostering healing processes and increasing longevity.

Family Health

British researchers discovered that drinking just one ounce of concentrated cherry juice twice daily helped people bounce back faster from their workouts.

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THEARTOFGROWINGYOUNG July/August 2013

Soothing Tired Muscles

The occasional sore and tired muscle is something everyone practicing the art of growing young deals with. These aches and pains can be a result of
repeated movements, heavy exercise, dehydration or accidental strains. Regardless of the event that caused the pain, there are certain nutritional basics that may help sooth your overworked muscles.
Tart cherry juice is currently one of the most relied-upon natural muscle pain soothers and for good reason. Not long ago, British researchers discovered that drinking just one ounce of concentrated cherry juice twice daily helped people bounce back faster from their workouts. These results were found in less than two weeks of drink ing the juice! The researchers believe tart cherries contain antioxidant properties that help reduce exercise-induced muscle damage by help ing the body handle inflammation faster and more normally. For the same reasons, tart cherry juice has become popular in the fight against aches and pains of many different types. In recent years the research backing up these claims has also verified that the deep red pigments in cherries are responsible for the high antioxidant content of the fruit. The pigment is composed of anthocyanins, which are potent antioxidants that help quench free radicals in the body. Quenching free radicals may be especially important after bouts of vigorous exercise because exercise increases the bodys oxidative stress by calling on the tissues to generate more energy. To successfully combat the surge in free radicals, the body may require even more antioxidants, making antioxidant-rich tart cherries the perfect after-exercise snack. Healthy and delicious, the tart cherries will help replenish energy while helping safe guard against sore muscles. The same benefits can be found in juice and supple ments made from tart cherries. According to research, replacing sports drinks with cherry juice may be helpful for marathon runners. One study focusing on marathon runners found that those who drank cherry juice before and during a race reported significantly less post-race sore ness in their muscles. How many cherries does it take to feel a difference? The amount suggested varies by study and amount of strenuous activity. Some studies suggest that about a cup and a half of fresh tart cherries is a good amount. Or if you would rather drink the benefits instead of chew them, one cup of tart cherry juice. One final tip on cherries: if you think tart cherry juice can help alleviate some of your post-workout aches and pains, be sure to choose 100 percent juice with no added sweeteners or preservatives. The tart flavor may take some getting used to, but your drink will be far healthier than one loaded with unhealthy sugars and unnatural preservatives. Cherries may be one of the best and most popular after-workout foods, but they are far from the only nutrient-rich edibles that can help maximize a workout and protect muscles. Foods with similar antioxidant inflammation-managing benefits to cherries include pomegranates, acai ber ries, blueberries and cranberries. Blending some of these into a shake with protein-rich lowfat yogurt can be a very delicious way to help take care of your muscles after a workout. The protein in the yogurt will help supply your body with the building blocks it needs to repair and rebuild muscles after working out. Eating complex carbohydrates about 20 minutes before a workout can help provide your body with a long-lasting, steady source of energy that may help reduce muscle protein breakdown during exercise. Ginger and other inflammation-managing foods can help reduce soreness as well. Ginger is rich in inflammation-managing compounds, such as gingerols, which may help soothe sore muscles after a workout. And of course, never underestimate the importance of water before, during and after exercise.

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VITAMIN-E-COMPLEX
A top quality, focused Vitamin E solution

A simple, quality supplement that harnesses the natural potency of Vitamin E in helping to support and protect your cells from oxidative damage. This product contains all eight isomers that make up the Vitamin E family.

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. 2013 Lifeplus International Food supplements should not be used as a substitute for a diversified diet.

Is juice an acceptable replacement for real fruit?

Replacing the occasional piece of fruit with a glass of 100 percent fruit juice is okay, and certainly a far healthier drink option than soda, but dont make a habit out of it. In terms of fruits, there really is no substitute for a fresh, whole piece of delicious fruit. The juice-making process strips out some nutrients and virtually eliminates fiber. All too often sugars or other sweeteners are also added for flavor, which further removes them from the nutritional wholeness of the original fruit. Compared with whole fruit, fruit juice usually contains more calories, more concen trated sugars and less fiber. It is possible for 100 percent real fruit juices to have a role in any healthy diet, but for the best results, stick to the whole fruit as often as possible.

Ask the Expert

Are probiotics really that important?

In short, yes. There is an entire ecosystem living in your digestive tract. Without the countless microscopic organisms living in your digestive tract, your body would not be able to function at peak health. Along with these beneficial organisms, commonly referred to as gut flora, there are also bad ones that can cause disease and infections if they proliferate. Taking probiotics, whether in supplements or fermented foods such as yogurt, kefir (real) sour cream, sauerkraut and other fermented vegetables, adds more of the good bacteria to your body. Because all these bacteria are competing with one another for resources, by supplying probiotics you are also naturally controlling the bad bacteria.

Does worry affect my health?

Worry and similar emotions such as anxiety, anger and stress can negatively impact your body if you dont take precautions to take care of your emotional needs. On the other hand, positive emotions such as happiness can have a positive impact on your health. All emotions can impact health, especially strong and prolonged ones. This is one reason why you may feel sluggish and run down after a stressful week of work. But its also important to keep in mind that, like many other emotions, worry and stress can be healthy too. In the right amounts, they are emotions that motivate you to take action. But when they build up or are too strong or too prolonged, they become stressors that can contribute to a number of health issues. From simple upset stomachs and headaches to cellular damage and major diseases, too much worrying can definitely take its toll on your body. You can prevent damage from worrying too much by learning how to relax properly, learning how to let go of situations out of your control, and taking care of your body by supplying it with high-quality antioxidants, B vitamins and other micronutrients. And never underestimate the ability of strong positive emotions such as happiness and joy to have a positive physical effect on your body. 31

The Taste of Summer!

Enjoy your favorite shake this season

with the Bodysmart Triple Protein Shakes.

Wild Berry Boost

1 Scoop (60 cc Scoop) Triple Protein Shake Vanilla or Vanilla Unsweet 8 11 oz (240 320 ml) Non-fat Milk 8 Fresh Raspberries 4 Fresh Strawberries 15 Fresh Blueberries 3 4 Ice Cubes Mix together in blender.
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. Food supplements should not be used as a substitute for a diversified diet. 2013 Lifeplus International

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