FEBRUARY 2018 | luckysmarket.

com
Promotions valid January 31, 2018, thru February 28, 2018

food as medicine
CHOCOLATE
RECIPES
PG. 24

natural remedies
HEART HEALTH
PG. 18

plus
THE POWER OF

SCENT
 TURN OVER
A NEW LEAF
golden collagen
WITH A

INGREDIENTS:
• 2 Cups of Coconut Water
• ¾ Cup of Pineapples
• 1 Teaspoon of Turmeric Powder
• 2 Tablespoon of Neocell Super
CollagenTM Powder
• 1 Tablespoon of Chia Seeds
• ½ Orange HOW TO MAKE IT:
• ½ Lemon Juiced 1. Blend all ingredients, top with desired
• Hemp Seeds amount of hemp seeds.
• Pinch of Pumpkin spice 2. Sprinkle with pumpkin spice and enjoy!
For more Collagen infused recipes visit neocell.com/recipes

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 FEBRUARY 2018

FEATURE

14 K eep Your

Healthy Smile

Check out our oral health to-do
list, and learn how proper care
of gums and teeth can help
prevent Type 2 diabetes and
heart disease.

6 
W HAT’S NEW AT LUCK Y’S 18 E XPERT ADVICE 24 F OOD AS MEDICINE
Discover great finds at Lucky’s Market. Tips to optimize heart health. A celebration of chocolate!

8  APOTHECARY NEWS 20 Q UICK PICK 28 H E ALING HERBS

The latest word from the world of Magnesium for stress relief Get in the mood.
natural health. and more.

1 3 N ATUR AL GLOW
Collagen supplements for beautiful
skin.
30  IGHWAY TO HE ALTH
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22 A ROMATHER AP Y Exploring the connection between
Learn about the healing power of weight and libido.
scent.

luckysmarket.com HEALTH & HAPPINESS  3

 SWEET

HEART
The American Heart Association knows that hearts adore omega-3s.1 We do too.
That’s why Nordic Naturals loves your heart with the freshest and purest omega-3
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Hemp is happening!
I hope you’ve had a chance to visit the new Adaptogen section in our
DIRECTOR, APOTHECARY
Apothecary department. Adaptogens are medicinal plants that help the body Sindy Wise
sindyw@luckysmarket.com
adapt and cope with stress. You'll find everything from Ayurvedic herbs to
CATEGORY MANAGER, SUPPLEMENTS
medicinal mushrooms there. One of our latest additions is full-spectrum hemp Jaime Mruz
jaimem@luckysmarket.com
extract. (Learn more about Hemp Fusion Full-Spectrum PhytoComplex on the
next page.) This is one of our most exciting product launches. What exactly is CATEGORY MANAGER, BODYCARE & MERCANTILE
Erin Bovard
hemp extract? It can be confusing. Let’s break it down. erinb@luckysmarket.com

SENIOR GRAPHIC & DÉCOR DESIGNER

The plant genus Cannabis is the umbrella for plant variants that include Andrea Clark
andreac@luckysmarket.com
marijuana (which contains psychoactive THC that can get you high) and
industrial hemp (which contains almost no THC and cannot get you high). The
products you see at grocery stores can be snacked on (hemp seeds) or used
in cooking and baking (hemp seed oil). While nutritious, these products differ
from hemp oil and hemp oil extract. Hemp oil and hemp oil extract contain Chief Content Officer and Strategist
Lynn Tryba
Lynn.Tryba@TasteforLife.com
many phytocannabinoids, including cannabidiol (CBD), which is the focus of Contributing Editors
Lisa Fabian, Rich Wallace
much research. CBD acts as an anti-inflammatory and contains promise for Editorial Assistant
Kelli Ann Wilson
the treatment of many serious diseases. We’re staying on top of all the latest Art Director
Michelle Knapp
news on hemp extract, and will keep you posted as the research evolves! Custom Graphics Manager
Donna Sweeney
Wishing you Health and Happiness, Business Development Director
Amy Pierce
Customer Service

Sindy
800-677-8847
CustomerService@TasteforLife.com
Client Services Director—Retail
Judy Gagne x128
Sindy Wise Client Services Director—Advertising & Digital
Director, Apothecary Ashley Dunk x190
Executive Director of Retail Sales and Marketing
healthandhappiness@luckysmarket.com Anna Johnston
Anna.Johnston@TasteforLife.com
Founder and Chief Executive Officer
T. James Connell
Taste for Life® (ISSN 1521-2904) is published monthly by CCI, 149 Emerald
Street, Suite 0, Keene NH 03431, 603-283-0034 (fax 603-283-0141); ©2018
Connell Communications, Inc. All rights reserved. Subscription rates: $29.95.
This magazine is not intended to provide medical advice on personal health
conditions, nor to replace recommendations made by health professionals.
The opinions expressed by contributors and sources quoted in articles
are not necessarily those of the editor or the publisher. Advertisers and
advertising agencies assume liability for all content of advertising and for any
claims arising therefrom. Information appearing in Taste for Life may not be
reproduced in whole or in part without express permission of the publisher.

Creative and Sales Offices

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Printed in the U.S. on The inks used to print the body of this
partially recycled paper. publication contain a minimum of 20%,
by weight, renewable resources.

A Note on Recipes
Nutritional analysis from Edamam. Nutritional values vary depending
on portion size, freshness of ingredients, storage, and cooking
techniques. They should be used only as a guide. Star ratings are
based on standard values (SVs) that are currently recommended:
HHHHH Extraordinary (50 percent or better), HHHH Top
source, HHH Excellent source, HH Good source, H Fair source

luckysmarket.com HEALTH & HAPPINESS  5

 THIS MONTH’S FEATURE

Meet the latest addition to

our new! adaptogen section in
our Apothecary department.

new! Hemp Fusion

Full-Spectrum PhytoComplex
Perfect when you are on the go! Each pouch has
two capsules and contains unique full-spectrum
phytocomplex oil extracted from nutritional hemp, black
pepper fruit, and clove oil.

25% OFF
Avalon Organics Schmidt’s
new ! Nutiva Nourishing Natural
Organic Lavender Deodorant
MCT Oil Shampoo & Award-winning
A clean, light coconut-
flavored MCT Oil. MCTs
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are easily digested and Gentle, safe and absorb wetness
provide energy, support effective plant-based naturally while being
the metabolism and are hair care products, free from aluminum,
burned by the body for designed to bring propylene glycol,
energy and fuel. luminance to locks parabens and
without the use of harsh phthalates.
preservatives or hair-
stripping cleansers.

20% OFF
new ! Host Defense new ! Natural Vitality new ! New Chapter
Organic Myco Calm Gummies Prostate 5LX
Shield Spray & Calmful Combines prostate-
Myco Shield spray Muscles supportive plant
combines five Now you can get all the nutrients found
powerful polypore benefits of Natural in nettle and saw
mushroom species Vitality’s Calm in palmetto with a
that provide a gummy form, or with proprietary herbal
unique “shield” of a unique formula blend.
immune support with to promote muscle
refreshing flavor in a relaxation and recovery.
perfect traveler’s size.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

6  FEBRUARY 2018
20% OFF
new ! Burt’s Bees Garden of Life J.R. Watkins

Gloss Lip Organic Plant Hand Cream

Crayon Protein Natural shea and
This grain-free, cocoa butters and
The color and shine
gluten-free formula plant oils protect,
of a lip gloss, and
provides 15g of highly soothe, and
the skin-loving
digestible plant condition delicate
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Mineral Fusion Goddess Garden Organics WishGarden Herbs

Liquid Foundation Daily SPF30 Love Potion #9
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The Diva Cup Wedderspoon Andalou Naturals

Reusable Raw Manuka Body Lotion &
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12 hours without in this special New hydrating aloe vera
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home remedies, beauty skin’s moisture barrier
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Antibacterial Supplement
Foaming Soaps Digestion issues are
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luckysmarket.com HEALTH & HAPPINESS  7

APOTHECARY NEWS The latest word from the world of natural health.

YOGA MAY LOWER BP Participants received yoga instruction for one month
and then continued the practice at home. They were also
Adults with slightly elevated blood pressure (BP) had
advised to get other moderate exercise, eat a healthier
notable decreases after a three-month yoga program. Re-
diet, and quit smoking. A control group followed the same
searchers said the modest changes would reduce the risks
routine, but without the yoga. After three months,
of heart attack, stroke, and heart failure.
the yoga group had BP reductions, while the
“Patients with prehypertension [slightly elevated BP] are
control group did not.
likely to develop hypertension [high BP] unless they improve
their lifestyle,” said cardiologist Ashutosh Angrish, MD. SOURCE “Yoga Called Good
Medicine for High Blood Pres-
sure” by Robert Preidt, https://
MedlinePlus.gov, 12/8/16

WHOLE GRAINS REDUCE CANCER RISKS

Eating three servings of whole grains each day can lower the risk of colon cancer
by 17 percent, according to the American Institute for Cancer Research and the
World Cancer Research Fund International.
“Colorectal cancer is largely preventable through a healthy diet and life-
style,” said Edward Giovannucci, MD, a professor of nutrition and epidemi-
ology at the Harvard School of Public Health. “Maintaining a healthy body
weight, physical activity, a healthy diet, and avoiding smoking and high
alcohol intake all contribute to lower risk of colorectal cancer,” he added.
The researchers noted that limiting red meats, such as beef or pork, and
avoiding processed meats, such as hot dogs and bacon, also reduces the risk.

SOURCE “Here’s the Recipe to Keep Colon Cancer at Bay,” https://MedlinePlus.gov, 9/7/17

8  FEBRUARY 2018
HOT HEALTH NEWS
Enjoy chili peppers? They might help you live longer, accord-
ing to a study from the University of Vermont.
Researchers looked at health data from more than 16,000
American adults. They found a 13 percent lower risk of death,
particularly from heart disease or stroke, in consumers of
hot chili peppers. The data did not reveal the quantity of
peppers that the participants ate. Capsaicin—the substance
that gives chili peppers their heat—appears to help prevent
obesity and modulate coronary blood flow. It also has anti-
microbial properties.

SOURCE “Study Finds Association Between Eating Hot Peppers and Decreased
Mortality,” University of Vermont, 1/13/17

PLANT FOODS KEY TO BONE HEALTH

Eating a diet high in vegetables, fruit, fish, and whole
grains could boost bone health and prevent fractures
in women.
Researchers compared levels of inflammatory
elements in the diet to bone mineral density and
fractures. Over a six-year period, women who had the
least-inflammatory diet lost less bone density com-
pared to those who ate a higher inflammatory diet.
“This suggests that as women age, healthy diets
are impacting their bones,” said researcher Tonya
Orchard, PhD.
Previous studies have determined that high levels
of inflammatory markers in the blood are connected
to bone loss and fractures in both men and women.

SOURCE “Anti-Inflammatory Diet Could Reduce Risk of Bone Loss in

Women,” Ohio State University, 1/26/17

luckysmarket.com HEALTH & HAPPINESS  9

APOTHECARY NEWS The latest word from the world of natural health.

GOOD NEWS FOR

BLACK TEA LOVERS
UCLA researchers have deter-
mined that black tea may provide
weight loss and other health
benefits by altering gut bacteria.
In prior studies, polyphenols in
green tea have been found to
have positive effects on mark-
ers of obesity, but black tea fell
short. The new findings “suggest
that black tea, through a spe-
cific mechanism through the gut
microbiome, may also contribute
to good health and weight loss
in humans,” said lead researcher
Susanne Henning, PhD.
The two types of tea work in
different ways. Green tea poly-
NEW BENEFITS OF GREEN TEA REPORTED
“The ancient habit of drinking green tea may be a more acceptable alternative to
phenols are absorbed in the
medicine when it comes to combatting obesity, insulin resistance, and memory
small intestine and alter energy
impairment,” said Xuebo Liu, PhD. Dr. Liu led a recent study on the effects of a
metabolism in the liver. Black
high-fat and high-fructose diet. Participants who included the green tea com-
tea polyphenols are too big for
pound epigallocatechin-3-gallate (EGCG) in their routine had lower body weights
absorption in the small intestine,
and better memory recall at the end of the 16-week trial.
but they appear to stimulate
SELECTED SOURCES “EGCG Ameliorates High-Fat and High-Fructose-Induced Cognitive Defects . . .” by M.
the growth of gut bacteria and Yashi et al., FASEB Journal, 7/20/17 ¼ “Green Tea Ingredient May Ameliorate Memory Impairment, Brain Insulin
Resistance, and Obesity,” Federation of American Societies for Experimental Biology, 7/28/17
the formation of healthful fatty
acids. With both types of tea, the
percentage of bacteria linked to
obesity decreased while those
associated with lean body mass
increased.

SOURCE “Black Tea May Help with Weight

Loss, Too,” UCLA Health Sciences, 10/4/17

10  FEBRUARY 2018

 HIGHER OMEGA-3 LEVELS LINKED TO LONGER LIFE
In a 15-year study of older women, those with the highest blood levels of
omega-3 fatty acids were 20 percent less likely to die from any cause
compared to those with the lowest levels. More than 6,500 women
ages 65 to 80 participated in the study.
The researchers estimated that intakes of about 1 gram per day
of EPA and DHA would be enough for a woman in the lowest quartile
to shift to the highest. That level can be obtained by taking one to
three soft-gels of a good quality omega-3 supplement daily or one
teaspoon of a liquid option. Eating two or three salmon fillets per week
would also work.

SOURCE “Study Finds Link Between High EPA and DHA Omega-3 Blood Levels and Decreased Risk of
Death,” GOED, 2/21/17

HITTING THE RIGHT NOTES

Musical training may be an effective treatment for
some children with autism or attention deficit hyper-
activity disorder (ADHD). A study of 5- and 6-year-olds
found increased development of certain areas of the
brain that involve hearing, motor skills, cognition, emo-
tion, and social skills. The gains were seen after nine
months of musical instruction. None of the children
had any previous musical training.
“Experiencing music at an early age can contribute
to better brain development, optimizing the creation
and establishment of neural networks,” said study
author Pilar Dies-Suarez, MD.

SOURCE “Musical Training Creates New Brain Connections in Children,”

Radiological Society of North America, 11/21/16

luckysmarket.com HEALTH & HAPPINESS  11

SWISS FORMULA

MANUFACTURERS COUPON EXPIRES 3/31/2018

$1.00 OFF R

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ALL HERBAL REMEDIES
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Retailer: Penn Herb Company, Ltd. will reimburse you the face value of this coupon plus 8 cents handling for coupons redeemed in accordance with this offer.
Invoices proving purchase of sufficient stock to support coupon submissions must be provided upon request. Consumers are limited to one coupon per purchase
and are responsible for all taxes. This offer cannot be combined with any other offer. Void if copied, purchased or sold. Valid only in the USA. Cash value is .0001
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cent. Copyright PHC 2018. Send all coupons to Penn Herb Company, Ltd., 10601 Decatur Road, Ste 200, Philadelphia, PA 19154-3293
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any diseases.
  NATUR AL GLOW by Victoria Dolby Toews, MPH

Age-Defying Collagen
It keeps skin firm and flexible
The years go by and somehow your
skin doesn’t look the same as it used
to. No matter how clean your diet is
or how well hydrated you are, the fact
is that internal changes to the skin
lead to fine lines, sagging, and dryness.
In large part, the problem involves a
protein called collagen, which provides
the magic mix for skin that is both
flexible and firm.
“Although many people associate hormonal changes with taking 5,000 mg) to a placebo for two months. By the end of the
aging, a more significant contributor to aging symptoms is the study there was a noticeable difference, with the skin of the col-
breakdown of collagen in the body, most notably in the skin, lagen users appearing smoother, more elastic, and less saggy.
joints, and bones,” said clinical nutritionist Tim Mount. “Wrinkles, Similarly, when women ages 45 to 65 with crow’s feet took
joint pain and instability, and bone weakness are all a result of collagen in 2,500 mg supplements, they experienced improve-
the progressive slowdown of collagen production after we reach ment in their eye wrinkles. The benefit didn’t fade away. Wrinkles
the age of 25.” rechecked a month after the supplements were stopped showed
The dwindling collagen supply may be replaced, with supple- a noticeable benefit from the prior collagen use.
mental collagen serving as an easy (and nonsurgical) way to Just how does collagen roll back the clock? As Mount explains,
achieve firmer, smoother skin that defies your chronological age, “Collagen is a protein fiber woven throughout the tissues of our
Mount says. “A daily collagen supplement reverses the natural body from head to toe, much like the threads in a piece of fabric.
aging process and rebuilds our tissues from the inside.” This mesh of collagen in the skin holds it tight against the body
and is responsible for the youthful appearance of the complexion.
SMOOTHER SKIN Collagen supplements replenish and rebuild damaged collagen
fibers and allow us to recapture our beauty from within.”
In one study, supplementing with collagen daily (along with hyal-
uronic acid) for two months improved skin appearance in terms of Victoria Dolby Toews, MPH, a health journalist for more than
two decades, is the author of Life After Baby: Rediscovering and
wrinkles, dryness, and firmness. Similar results were reported in Reclaiming Your Healthy Pizzazz (Basic Health Publications, 2012).

research of middle-aged women comparing daily collagen supple-

ments (with some women taking 2,500 milligrams [mg] and others

SELECTED SOURCES “Daily Consumption of the Collagen Supplement . . . Reduces Visible Signs of Aging” by M. Borumand and S. Sibilia, Clin Interv Aging, 10/13/14 ½ “Oral
Intake of Specific Bioactive Collagen Peptides Reduces Skin Wrinkles and Increases Dermal Matrix Synthesis” by E. Proksch et al., 12/24/13; “Oral Supplementation of
Specific Collagen Peptides Has Beneficial Effects on Human Skin Physiology . . .” by E. Proksch et al., 8/14/13, Skin Pharmacol Physiol ½ Personal communication: Tim Mount

luckysmarket.com HEALTH & HAPPINESS  13

By Martin Hanft

keep your healthy smile

Pay attention to your gums!
Healthy gums are one element
of a healthy life. If you have
neglected the care of your
gums and teeth, you may
experience swollen, bleeding, or
receding gums, loose teeth, bad
breath, or an unpleasant taste
in the mouth. Those may be
signs of gum disease.
OR AL HE ALTH TO-DO LIST
1 Get regular dental checkups. A key part
of maintaining healthy gums is keeping
plaque from building up on your teeth.
Plaque, a sticky, colorless film, is pro-
duced when sugars and starches in food
encounter bacteria within the mouth. If
plaque builds up between the gums and
teeth, the area can become inflamed.
This may result in a deterioration of the
supporting bone structure, gum recession,
and tooth loss.
2 Brush and floss your teeth after meals.
Brushing and flossing remove food debris
and plaque, but plaque typically reappears
within one day. Hence the need for regular
brushing, at least twice daily. Many experts
also recommend brushing the tongue,
where bacteria can hide. Flossing at least
once daily helps remove food particles and
plaque a toothbrush can’t reach. Be aware
that smoking or chewing tobacco, stress,
poor nutrition, substance abuse, diabetes,
hormonal fluctuations, and certain medi-
cations can add to the risk of developing
gum disease.

14  FEBRUARY 2018

 The Sweet Story of Xylitol SAVE 20%
Xylitol is a sugar alcohol found in birch trees and many plants, fruits, and vegetables. ON THESE PRODUCTS
It’s also naturally produced by the body. This low-calorie sweetener is used in chewing Kiss My Face
gums, mints, toothpastes, and other natural products. Triple Action
Research supports using xylitol to prevent cavities and tooth decay, especially in Gel Toothpaste
young children. Bacteria cannot utilize xylitol to grow; therefore, fewer decay-causing This Triple Action
formula removes
bacteria survive on the tooth’s surface over time, reducing plaque formation. plaque, whitens,
Studies show that mothers who regularly chew xylitol gum are less likely to pass and prevents tartar
build-up.
bacteria associated with cavities and ear infections to their children, and that kids
given xylitol products or nasal spray are less likely to develop ear infections. Although
Nature’s Way
it is considered safe for humans, xylitol is extremely toxic to dogs, so exercise caution
Hawthorn
around pets.
Berries
Hawthorn has been
SELECTED SOURCES 7-Syndrome Healing: Supplement Essentials for the Mind and Body by Marcia
Zimmerman, CN, and Jayson Kroner, CSN ($16.95, Nutrition Solution, 2006) ½ “Xylitol: The Decay-Preventive used traditionally
Sweetener,” California Dental Association, www.cda.org to help support
cardiovascular health.

DISE ASE PROGRESSION closely linked to Type 2 diabetes, heart

The first and mildest stage of gum disease disease, and other serious health problems. new ! Nordic Naturals
is usually gingivitis, which results from poor Researchers believe the same bacteria that COQ10Gummies
These provide 100 mg
oral hygiene. Gingivitis is a treatable and cause problems in the mouth “can enter the
Coenzyme Q10 in
reversible form of gum disease that occurs bloodstream and move to other parts of the each strawberry-
flavored gummy.
when plaque accumulates and hardens over circulatory system” triggering inflamma-
Promotes
time, and bacteria in the plaque damage tion that leads to the formation of arterial cardiovascular
support.
gum tissues. To treat gingivitis, your dentist plaque, reports Robert H. Gregg II, DDS, in
will clean the affected areas to remove www.DentistryIQ.com.
plaque, possibly all the way down to the bot- Protect your smile with daily maintenance
new ! Himalaya
tom of the tooth pocket. and regular dental checkups. You will be
Complete Care
Toothpaste
If left untreated, gingivitis can lead to well repaid for your efforts! People who are
Neem, pomegranate
periodontitis. Periodontitis is a more serious pregnant or have Type 2 diabetes, cardiovas- and the power of xylitol
combine to support
condition in which the bacteria produced cular disease, or cerebrovascular disease
fresh breath, healthy-
by the plaque trigger an immune system who receive at least one periodontal disease looking gums and
brighter teeth.
response. In essence, the body attacks treatment experience better overall health
itself, trying to fight off the invasion. Some for at least four years after the treatment
of the otherwise protective substances the compared to people who do not receive SAVE 25%
body produces damage the jaw bone and treatment.
new ! Carlson
the connective tissue around the teeth, in
SELECTED SOURCES “Antimicrobial Activity of Fish Oil
the process forming spaces between the Streptococcus salivarius K12 on Bacteria Involved in This award-winning
Oral Malodour” by L. Masdea et al., Archives of Oral Biol- fish oil delivers 1,600
gums and teeth. These spaces may then ogy, 8/12 ½ “The Surprising Link Between Periodontal mg of omega 3s per
Disease and Heart Health . . .” by Robert H. Gregg II, www.
become infected, adding to the damage. As DentistryIQ.com, 1/30/17 ½ “Treating Gum Disease May
teaspoonful, including
Lessen the Burden of Heart Disease, Diabetes, Other EPA and DHA, which
the disease progresses, the teeth loosen and support heart, brain,
Conditions” by Julie Corliss, Harvard Health Blog, www.
eventually must be removed. Health.Harvard.edu, 7/23/14 ½ “Types of Gum Disease,” vision, and joint health.
American Academy of Periodontology, www.perio.org,
There is evidence that gum disease is 2015

luckysmarket.com HEALTH & HAPPINESS  15

 ANCIENT NUTRITION
IS BONE BROTH THE MISSING LINK TO YOUR HEALTH?
For as long as humans have been cooking food over fire, bone broth—the simmering stock of bones
otherwise discarded—has been a daily part of life, celebrated by cultures around the world. Not only
does bone broth add depth of flavor to recipes and meals, it also imparts significant and broad health
benefits that are now capturing the attention of millions. Bone broth may be the “hottest trend in health”
today, even though it is centuries old. Could it be the missing link that you’ve been searching for?

CELEBRITY TREND DU JOUR PERFECT FOR PALEO LIVING

One thing that actors, professional athletes,
executives and television personalities all have
in common are high-performance lifestyles. So
it is little wonder that the media seems to be
reporting almost daily on the celebrities that are
making bone broth a central component of their
health and fitness program.
You will also see bone broth very well represented
if you take a stroll down the aisle of your local
bookstore and a surprising number of “broth
cafes” have opened up in New York City as people
are trading in their morning cup of coffee for the
benefits that bone broth can deliver!
Another audience that is “fueling the fire” of the
bone broth movement is the rapidly-growing group
of people following a Paleolithic-inspired eating
and lifestyle program. And its not just weekend
warriors and hardcore fitness advocates that are
contributing to the growth. Recent statistics indicate
a wider demographic of people is ”going Paleo”
and estimate that 54% are women and 76% are
college educated. The world of health and fitness
is often dominated by fads and trends; however,
all the data suggests that this is a modern-day
phenomenon, based on ancient wisdom, that
is not going away any time soon.

WHY ALL THE HYPE?

Bone broth is typically rich in protein, collagen, gelatin, glucosamine,
chondroitin and key minerals often missing in diet. These vital nutrients
support a wide range of health benefits and body systems including:

Healthy detoxification, Healthy and vibrant skin,

gut and immune system† hair and nails†

Healthy joints Metabolism and

and lean muscle mass† a healthy weight†

Natural | Gluten Free | Dairy Free | Soy Free | Grain Free | Nut Free
 BONE BROTH
PROTEIN
™

MODERN SUPERFOOD
BRINGING THE BENEFITS OF BONE BROTH TO THE PEOPLE
Two major drawbacks to experiencing the benefits of bone broth is the time to make it at home
and expense to buy it pre-packaged. Introducing Bone Broth Protein™—a breakthrough in protein
supplementation that delivers the benefits of bone broth in an easy-to-mix, convenient and
on-the-go form.

Not only does Bone Broth Protein™ pack 20g of gut-friendly and Paleo-friendly protein per serving,
it also provides Bone Broth Co-Factors such as collagen, glucosamine, chondroitin, hyaluronic acid
and key electrolyte minerals to support the health of your gut, joints, muscles, skin and healthy
detoxification.†

Bone Broth Protein™ is free of common allergens and the ideal protein source for those sensitive
to dairy, grains, egg, beef, nuts and legumes. Carefully-crafted quality you can trust and tested to
be GMO free.

5 BIG BENEFITS OF
BONE BROTH PROTEIN™
1. Saves You Time
2. Saves You Money
3. Packed with 20g Protein
+ Bone Broth Co-Factors
4. Whole Food Supplemental Protein
5. Diet, Paleo and Gut Friendly

Other Delicious and Functional Flavors Available

W W W. B O N E B R OT H P R O.C O M
†These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
   EXPERT ADVICE By Jacob Teitelbaum, MD

Heart Health Supplements

Omega 3s and more

This article is excerpted

with permission from Dr.
Teitelbaums’s “Cures A-Z,”
a popular free iPhone app,
which was ranked in the top
10 of all health/wellness
downloads on iTunes. >>

HEART DISEASE BACKGROUND is important. Heart valve surgery is rarely recommended unneces-
sarily, and cardiologists are very good with this issue. Follow your
The heart is a muscle that acts as a pump to send blood around your
physician’s advice for lowering blood pressure.
body. When it gets damaged (cardiomyopathy) by heart attacks or
Fortunately, natural remedies do an excellent job at improving
infections, has a malfunctioning heart valve, or grows too big (e.g., from
heart muscle efficiency, and even modest improvements can im-
long standing and untreated high blood pressure), the heart may no
prove function dramatically. The following recipe can help anyone
longer be able to pump blood effectively. Improving the efficiency of the
with heart disease (unless they have associated kidney failure, in
heart muscle can be helpful for most cardiac problems that are severe
which case the magnesium part of the treatment should be moni-
enough to cause symptoms (e.g., chest pain, shortness of breath,
tored by their physician).
swelling in your ankles that persists when you wake in the morning—
Take these nutrients for six weeks to see the optimal effects.
mild swelling at night is common even in healthy people).
The benefits for heart health are often dramatic! Most people
choose to stay on them, though they can often lower the dose.
T R E AT M E N T
Caution: If on the blood thinner Coumadin, get your doctor’s OK
Treating the underlying high blood pressure, valve problem, or angina before adding any supplements.

18  FEBRUARY 2018

 SAVE 20%
ON THESE PRODUCTS
OPTIMIZE HEART EFFICIENCY AND FUNCTION
Give the following six weeks to see the full effect. Dr. Bronner’s

1 Omega-3 Fatty Acids from Fish Even the conservative American Heart Asso- Organic Virgin
ciation recommends omega-3 fatty acids to optimize heart health. Its recom-
Coconut Oil
Use these in recipes
mendation: 1 gram (1,000 milligrams) daily of a mixture of DHA (docosahexae- that call for stir-
noic acid) and EPA (eicosapentaenoic acid). There are several ways you can get frying, braising, and
baking.
that amount:

✔ One tablespoon of fish oil, four times a week.

✔ One serving of fatty fish, such as salmon or tuna, four times a week. Jarrow Formulas
Supertip: Canned white albacore tuna has three times the amount of Ubiquinol
fish oil as chunk light tuna. But skip the fast-food fried fish sandwiches. QH-Absorb
A proprietary,
Research shows they worsen omega-3 deficiency! 
enhanced-stability
✔ A daily fish oil or omega-3 supplement.  formula, clinically
shown in humans to
2 Ribose Ribose powder looks and tastes like sugar and is a key to energy pro- increase CoQ10 levels
by 215%.
duction in the body—including the heart. I recommend 1 scoop (5 grams) three
times a day for six weeks, then twice a day. This nutrient is outstanding for
heart disease. You will likely be amazed after six weeks on it!
new ! Natural Factors
SeaRich
3 Coenzyme Q10 (CoQ10) Take 400 milligrams (mg) a day for six weeks, then 200 Omega-3s
mg a day. This nutrient is especially critical for anyone on cholesterol-lowering This is great-tasting,
medications. These medications cause CoQ10 deficiency, and this nutrient is readily absorbed
omega-3 in liquid
critical for energy production. For late stage CHF (heart failure), use 450 to 900 form, from the
freshest and highest
mg a day of the ubiquinol form (a special form of coenzyme Q10 that is more
quality fish oil.
expensive, but better absorbed).

4 Magnesium Take magnesium glycinate 200 mg a day with B complex 50 mg a Wiley’s Finest
day and vitamin D 1,000 to 2,000 units a day. You can typically find these in a Fish Oil
good multivitamin powder. Take as directed daily, but if it causes gas or loose Peak EPA is clinically
proven to increase
stools, decrease the powder to a half-dose a day. Magnesium not only increases omega-3 levels
your heart muscle’s strength but also helps maintain healthy heart rhythm. in human muscle
tissue and red blood
5 Magnesium Orotate This is different from magnesium glycinate, and 6,000 cells.
mg a day for one month followed by 3,000 mg a day increased survival rate 50
percent and markedly improved function in a placebo-controlled study.

6 Acetyl-L-Carnitine Take acetyl-L-carnitine 500 mg three times a day for six

Jacob Teitelbaum, MD is a board-
weeks, then stop unless symptoms recur.
certified internist and author of
the popular free iPhone application
7 Hawthorn In an analysis of 14 rigorous studies involving more than 1,000 “Cures A-Z,” which was ranked in the
people, an extract of the herb hawthorn was effective at improving the strength top 10 of all health/wellness down-
loads on iTunes. Dr. Teitelbaum is the
of the heart muscle and blood flow to the heart. Take two capsules of hawthorn author of the perennial bestseller
From Fatigued to Fantastic! (Avery
phytosomes, three times a day. Penguin), which has sold over half a million copies.

luckysmarket.com HEALTH & HAPPINESS  19

   QUICK PICK

Magnesium
W H AT I S I T ?
Magnesium has been called the
“anti-stress” mineral because it
works as a natural tranquilizer to
relax muscles, but magnesium
also plays a much larger role in
the function and structure of the
human body. It regulates blood
sugar levels, blood pressure, and
heart rhythm, helps keep bones
strong, aids muscle and nerve
function, and is involved in en-
ergy metabolism and cardiovas-
cular functions.
W H Y TA K E I T ?
Although magnesium is found in
many foods, much of the mineral
can be lost through processing
and refining. According to the
USDA, nearly a third of Ameri-
cans don’t get the recommended
daily amount of magnesium—420
milligrams (mg) for men over 30
and 320 mg for women over 30.
Studies point to magnesium’s
efficacy for treating both muscle
and nerve pain, and for promot-
ing muscle strength in male
athletes. Researchers are also
looking into the role of magne-
sium in preventing and manag-
ing hypertension, cardiovascular
disease, and diabetes.
GOOD TO KNOW
If you take calcium supplements,
you’ll want to be sure to balance
them with magnesium, which
the body needs to absorb and
metabolize calcium. Magnesium
activates the hormone calcitonin,
which draws calcium out of the
blood and soft tissues and into
the bones. It also suppresses an-
other hormone that breaks down
bone, and magnesium converts
vitamin D into its active form so it
can aid calcium absorption.

SELECTED SOURCES “Calcium Magnesium

Balance Is Vital,” Nutritional Magnesium
Association, www.nutritionalmagnesium.org ½
“Dietary Supplement Fact Sheet: Magnesium,”
Office of Dietary Supplements, http://ods.
od.nih.gov ½ “Magnesium for Pain Relief” by
Jacob Teitelbaum, MD, www.pyschologytoday.
com, 9/16/10 ½ Staying Healthy with Nutrition
by Elson M. Haas, MD, with Buck Levin, PhD, RD
($39.95, Celestial Arts, 2006)

20  FEBRUARY 2018

 Mineral rich!
Cocoa powder is a food
source of magnesium. This
mineral is also available
in a variety of dietary
supplements.

SAVE 20%
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luckysmarket.com HEALTH & HAPPINESS  21

   AROMATHER AP Y By Lisa Fabian

The Power of Scent

Essential oils for health and wellness
Did you know that certain scents can improve your mood and help you release
stress? Perfumer and chemist Rene-Maurice Gattefosse coined the term
“aromatherapie” in 1937—his book of the same name included early research
on therapeutic uses of essential oils to cure a range of common ailments.
For thousands of years, humans have extracted oils from ■ Geranium: Uplifting scent increases alertness and
grasses, seeds, flower petals, buds, bark, wood, stems, leaves, eases anxiety; benefits both oily and dry skin types.
and roots. These powerful scents benefit us in numerous ways. ■ Lavender: Lifts mood; has anti-inflammatory prop-
Aromatherapy stimulates the olfactory system (the sense of erties; helps heal scars and stretch marks; eases
smell), which triggers calmness and relaxation. Scent can uplift nervousness, irritability, pain, and insomnia. Small
and balance our mental and emotional states and offer relief
studies suggest aromatherapy with lavender oil may
from fatigue, insomnia, and stress.
reduce pain from osteoarthritis of the knee.

■ Bergamot: Uplifting and cheerful. Use when you’re

BEYOND THE ESSENTIALS
stressed and need a boost of confidence.
Since essential oils are very concentrated, some individuals can
■ Peppermint: If you’re tired, stressed, or unfocused,
have reactions to them if they’re applied directly to the skin. To
you have a friend in peppermint. This scent can
prevent this, a carrier oil is used to dilute the essential oil and
increase alertness and snap you out of a bad mood.
“carry” the benefits directly into the skin.
Provides relief from tension headaches.
Carrier oils are produced from the fatty portions of vegeta-
■ Spearmint: Mood-elevating scent calms and relaxes
bles, fruits, nuts, and seeds. Examples include sweet almond,
the brain, focuses concentration, and can open
jojoba, macadamia nut, sesame, and grapeseed oil. They do
sinuses.
not smell as strong as essential oils do, but they offer many
therapeutic benefits of their own. Rich in vitamins, minerals, Suggested applications for essential oils:
and essential fatty acids, they can help improve the health and ■ Bath: 3–10 drops per bath, depending on the type of oil
softness of the skin. and its potential for irritation.
Here are some common “scent-sational” essential oils and
■ Body oil: 10–12 drops per ounce of carrier oil.
their benefits. While shopping, look for personal care items—hair
■ Fragrant body mist: 5–10 drops per 4 ounces of water.
care and bath products, liquid soaps, and body lotions—that use
■ Inhalant: 3–5 drops in a bowl of hot (not boiling) water.
these scents. Aromatherapy may not work miracles in your life,
but it can help you feel better—and make you smell good too! Do not use this technique during an asthma attack.
You can also whiff an open bottle or place a few drops
■ Eucalyptus: Antiseptic for wounds and insect bites; en-
on a tissue or cotton ball and inhale.
hances skin repair; reduces skin inflammation and itching;
invigorating scent increases energy and can relieve head- ■ Massage oil: 6 drops per ounce of carrier oil.

aches, shock, and stress. ■ Room spray: 1–2 drops per 4 ounces of water.

22  FEBRUARY 2018

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Marula and argan oil
with rose or coconut.
Ultra-lightweight
and easily absorbed.
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Pure, soothing
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with uplifting
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Try our Essential
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SELECTED SOURCES “Aromatherapy Carrier Oils: your body into a
Which Ones Should You Choose?” www.your-
aromatherapy-guide.com, 2011 ½ Aromatherapy:
state of harmony and
A Complete Guide to the Healing Art, 2nd ed., by relaxation.
Kathi Keville and Mindy Green ($19.95, Crossing Press,

SAVE 25%
2009) ½ Aromatherapy for Life Empowerment by
David Schiller and Carol Schiller ($19.95, Basic Health,
2011) ½ “Peppermint Oil in the Acute Treatment of
Tension-Type Headache” by H. Gobel et al., Schmerz, Aura Cacia
6/16 ½ “Re: Lavender Aromatherapy Helps Reduce
Postsurgical Pain” by Shari Henson, HerbClip, http://
Essential Oils
cms.HerbalGram.org, 5/31/16 ½ “What Are the Ben- Stock up on these
efits of Aromatherapy?” by Brent A. Bauer, MD, www. globally sourced
MayoClinic.com, 5/24/17 ½ “What Is Aromatherapy?” and quality tested
National Association of Holistic Aromatherapy, www. essential oils
NAHA.org
for all of your
aromatherapy needs.

luckysmarket.com HEALTH & HAPPINESS  23

   FOOD AS MEDICINE By Eva Milotte

Celebrate Chocolate in sweet and savory food

For years it was your favorite food. Then everyone said that chocolate was bad for you. For decades,
it occupied the “least recommended” tip at the top of the food pyramid. After you’ve avoided it for
years—or felt guilty whenever you indulged—chocolate’s reputation has taken a 180-degree turn.

For a guide to
D Dairy Free
nutrition
G Gluten Free breakdowns,
N Nut Free see page 5.
V Vegan
V Vegetarian

24  FEBRUARY 2018

Researchers now tell us that dark chocolate may protect the
heart, reduce blood pressure, improve circulation, lower cho-
lesterol, and balance blood sugar. Chocolate is rich in minerals,
antioxidants, flavonoids, and other components that improve
our mental focus, alertness, and mood. For health, choose dark
chocolate—the darker, the better. And more is not necessarily
Mole Rojo dG
From Enchiladas Aztec to Tex-Mex by Cappy Lawton & Chris Waters Dunn
($39.95, Trinity University Press, 2015)
1 hour, 50 minutes prep time n Yields 6 to 8 cups (serves 10)
For the Chicken and Stock
Kosher salt
K large white onion, peeled
2 cloves garlic, peeled
8 assorted chicken pieces, with bones and skin
For the Mole
K lb dried ancho chilies
N lb dried guajillo chilies
1 lb Roma tomatoes
1 large white onion, peeled and halved
8 medium cloves garlic, unpeeled
3 Tbsp vegetable oil, divided
M c pecans, chopped
M c unsalted peanuts
4 Tbsp brown unhulled sesame seeds
1 small stick Mexican canela (cinnamon)*
8 whole black peppercorns
4 whole cloves
1 Tbsp dried Oaxacan oregano or dried marjoram
1K c low-sodium chicken stock
1K oz Mexican chocolate or less, to taste
Kosher salt, to taste
Pinch of sugar as needed
Start with the Chicken and Stock:
1. In a large stockpot, bring 2K quarts salted water to a boil.
2. Add onion half and garlic. When water is vigorously boiling, add
chicken pieces and immediately reduce heat to a bare simmer.
Skim any impurities and excess fat that rise to surface from time
to time.
3. Cook chicken until fork-tender, 45 minutes to an hour.
4. Remove meat from stockpot. When cool enough to handle,
shred meat, discarding bones and skin. Cover and refrigerate
until needed for another recipe.
5. Strain broth, cover, and refrigerate until needed.
Prepare the Mole:
1. Remove stems, seeds, and veins from chilies. Dry roast chilies
until inside flesh turns medium brown in color.
2. Transfer to a bowl of hot water and soak until softened, 15
minutes at most.
luckysmarket.com HEALTH & HAPPINESS  25
better. Most experts recommend only small daily doses.
When Valentine’s Day comes around, chocolate is an ex-
pected and appreciated treat. But when it’s featured in savory
dishes, it adds an unexpected twist. The following recipes
showcase how chocolate can lend a gourmet touch to both din-
ner and dessert.
3. While chilies are soaking, dry roast tomatoes, onion halves,
and unpeeled garlic cloves on an unoiled iron griddle or heavy
skillet over medium-high heat. Roast until softened and evenly
colored. (They will be blistered and blackened in spots.) There is
no need to peel the tomatoes after dry roasting. Peel garlic.
4. Place 1K tablespoons oil in a skillet over medium heat and
sauté pecans and peanuts until golden.
5. Add sesame seeds, canela, peppercorns, and cloves, and
stir until fragrant. Add oregano and stir briefly. Immediately
remove nuts, seeds, spices, and herbs from skillet to prevent
overbrowning, and set aside.
6. Transfer softened chilies to a blender. Add enough fresh water
to process to a smooth purée. Pass through a medium-mesh
strainer.
7. Heat remaining 1K tablespoons oil in a large Dutch oven over
medium-low heat. When oil is hot, carefully pour chili purée over
oil. Fry 5 to 10 minutes (a splatter screen helps with cleanup) until
slightly reduced.
8. Blend sautéed nut/seed/spice mixture with roasted tomatoes,
onion, peeled garlic, and enough water to process to a smooth
purée.
9. Pass through medium-mesh strainer, stir into chili purée, and
cook until mole reduces by one-fourth.
10. Remove any accumulated fat from surface of stock and add
1K cups stock to mole.
11. When mole is warmed through, taste and season with salt.
12. Add chocolate, a little at a time, until it tastes in balance
with mole. (Amount will depend on flavor intensity of other
ingredients. Also, depending on bitterness of chocolate, a pinch
of sugar may be needed.)
13. Let mole simmer, stirring occasionally, until it coats back of a
spoon. Taste and adjust seasoning before using.
*It is best to use true Mexican canela, which is much softer
and easier to process than the hard stick cinnamon commonly
sold in the United States. If you can’t find Mexican canela, use a
common cinnamon stick. Be sure to remove it before puréeing
the nut/seed/spice mixture with the roasted vegetable mixture.
Kitchen Note: Serve this mole sauce over your favorite enchilada
or your favorite protein. The mole may be refrigerated for up to 1
week or frozen for up to 1 month.
Per serving: 301 Calories, 9 g Protein, 25 g Carbohydrates, 13 g Fiber, 20 g Total fat (2 g sat, 7 g mono, 6
g poly), 123 mg Sodium, HHH Manganese, HH Vitamin A, C, Copper, Iron, H Vitamin B1 (thiamine), B3
(niacin), Magnesium, Phosphorus, Zinc
continued on page 27
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Our pure, clean collagen enhanced with
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*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.
continued from page 25

Molten Chocolate Truffle Cakes GnV

From Let Us All Eat Cake by Catherine Ruehle with Sarah Scheffel ($24.99, Ten Speed Press, 2014)
30 minutes prep time n Makes 8 mini cakes (serves 8)

1 c (2 sticks) unsalted 1. Preheat oven to 425°. Lightly grease 8 (6-ounce) 4. Slowly pour melted chocolate mixture into egg
butter or melted and ramekins with butter or coconut oil and dust lightly mixture and gently fold it in using a rubber spatula.
cooled virgin coconut with cocoa powder. Place ramekins on a baking sheet Add flour and fold it in just to combine.
oil, plus extra for and set aside. 5. Gently pour or scoop batter into prepared ramekins.
greasing 2. Fill a small saucepan with 2 inches of water topped Bake for 9 minutes or until edges and tops of cakes
Natural cocoa with a stainless steel bowl that fits securely in the are crusted but centers are still moist. Transfer
powder pan without the bottom touching the water (you ramekins to a wire rack and let cakes cool for just 1
(nonalkalized), for want indirect heat). Place double boiler over medium minute. Place a serving plate over top of one ramekin
dusting heat and add the 1 cup of butter or coconut oil and and invert plate, releasing cake. Repeat to plate all
2K c dark chocolate chocolate chips to bowl. When water begins to cakes. Serve immediately.
chips simmer, reduce heat to maintain a low simmer until
4 eggs, at room Kitchen Note: To make the batter in advance, pour
chocolate and butter have completely melted. Stir or batter into greased ramekins, wrap tightly with plastic
temperature whisk occasionally but do not overwork chocolate.
4 egg yolks, at room wrap, and refrigerate for 2 days or freeze up to 1 week.
When chocolate-butter mixture has melted, turn off Move from the freezer to your fridge the night before
temperature heat and whisk until well combined and smooth.
K c organic cane sugar the party, and then to the countertop 2 hours before
Pinch of sea salt 3. While chocolate and butter melt, in the bowl of a baking. Keep the ramekins wrapped until you’re ready
N c Gluten-Free Whole stand mixer fitted with the whip attachment, combine to bake.
Grain Flour Blend eggs, egg yolks, sugar, and salt. Beat on high speed Per serving: 569 Calories, 7 g Protein, 45 g Carbohydrates, 1 g Fiber, 43 g Total fat (31
g sat, 4 g mono, 1 g poly), 46 mg Sodium, H Vitamin A, B2 (riboflavin), Iron, Phosphorus,
(see following recipe) until egg mixture is pale and thick, about 6 minutes. Selenium

Gluten-Free
W hole Grain
Flour Blend
dGnV
From Let Us All Eat Cake by
Catherine Ruehle with Sarah Scheffel
($24.99, Ten Speed Press, 2014)
5 minutes prep time n Makes
about 4 cups
2 c sweet sorghum flour
1 c white rice flour
1 c potato starch (not flour)
1. In a large bowl, whisk sorghum
flour, rice flour, and potato
starch until well combined.
2. Store in an airtight container
in your pantry or another cool,
dark place for up to 1 month.
For longer-term storage, keep
in the refrigerator up to 6
months or in the freezer up to
1 year. Before using, bring to
room temperature. Just before
measuring, whisk flour blend to
aerate it in case it has settled.
Sifting is not necessary if you
whisk.

luckysmarket.com HEALTH & HAPPINESS  27

   HE ALING HERBS By Victoria Dolby Toews, MPH and Karen Lovett

Fire Up Your Libido

Natural remedies for sexual well-being
Stress, an unhealthy diet, and poor lifestyle habits often combine to reduce sexual
desire, making “lagging libido” exceedingly common, according to Chris Kilham,
author of Hot Plants: Nature’s Proven Sex Boosters for Men and Women.

DAMIANA

Fortunately, nature provides aphrodisiacs that can MACA

boost libido in many ways. Some are tonics that
crank up vitality; others more directly affect the
reproductive system.
The most highly prized aphrodisiacs of all have
a direct sparking effect on the libido, stirring desire
and improving performance and pleasure. If your li-
bido has gone missing and you’re ready to coax back
your mojo, check out these herbal sex boosters.
“Maca, a root from the Peruvian Andes, demonstrates potent
libido-enhancing power,” says Kilham. Traditionally, Peruvians
relied on this plant to boost energy, vitality, mood, and fertility.
Research demonstrates that this herb increases desire and
sexual function in both men and menopausal women.
■ Try 1,500 milligrams (mg) of maca extract per day. Add
a spoonful or two to smoothies or take it in capsules
or tinctures.

28  FEBRUARY 2018

DAMIANA

Damiana is a highly aromatic, time-honored aphrodisiac herb, SAVE 20%

ON THESE PRODUCTS
long used by herbalists in Mexico to gently improve sexual inter-
est and response. Experimental research shows it to be a sexual
Nutraceutical
pick-me-up for both men and women. There have been several
Cobra
studies based on a combination herbal formula (damiana, ginseng, and ginkgo)
Sexual
that indicate increased sexual satisfaction in women.
Energy
■ Try 400 to 800 mg three times per day.
This exciting combination of exotic herbs
promotes virility and enhances pleasure.
GINSENG For men of all ages!

“Ginseng is one of the most well-known tonic herbs with a reputa-

Lucky’s
tion for increasing sexual wellness,” says Martha Lucas, PhD, LAc,
a practitioner of traditional Chinese medicine in Denver, CO.
Virilomax
Men’s Virility
Ginseng has long been associated with male potency; this ben-
Support
efit is backed by modern research in men with erectile dysfunction, with as many This herbal blend
as 66 percent of men reporting improvement in one study. formula supports the
processes involved in
However, men are not the only ones to benefit from ginseng. Panax ginseng, promoting a healthy
or Asian ginseng, may kick up sexual desire in menopausal women. According male sex drive, energy
and stamina.
to one study, menopausal women taking ginseng felt more easily aroused and
reported overall improvements to their sex life.
■ Try 400 mg daily of an extract
Ginseng can cause headache, insomnia, palpitations, and a rise in blood pres-
standardized to at least 2 per-
sure if overused, cautions Dr. Lucas.
cent rosavin.
■ Try 200 mg per day.

A FINAL WORD
EPIMEDIUM
When not taken as directed, some
Epimedium (also known as horny goat weed) has been used in
of the supplements listed here may
Chinese medicine for centuries to treat low libido and erectile
have adverse effects, such as mood
dysfunction. It’s considered an aphrodisiac or sexual tonic,
changes, anxiety, or other physical
since it stimulates sensory nerves that have an indirect effect
symptoms, such as high blood pres-
on increasing sexual desire, according to Dr. Lucas. While the herb has not
sure. As always, it is recommended to
been widely researched, one study found that a compound in horny goat weed
discuss treatment with your health-
improved penile blood flow.
care provider first.
■ Try 6 to 15 grams per day.
SELECTED SOURCES “Can Supplements
Help Your Sex Life?” by Sonya Collins, 7/15;
RHODIOLA “Vitamins and Supplements Lifestyle Guide:
Horny Goat Weed (Epimedium),” www.WebMD.
com ½ “Ethnobiology and Ethnopharmacology
Rhodiola has been used traditionally in Russia for energy. Re- of Lepidium meyenii (Maca), a Plant from the
Peruvian Highlands” by G. Gonzales, Evid Based
search indicates that rhodiola provides a mood lift by boosting Complement Alternat Med, 10/11 ½ “Exploring
Scientifically Proven Herbal Aphrodisiacs” by
production of serotonin in the brain. In addition, “this Siberian root S. Kotta et al., Pharmacogn Rev, 2013 ½ “Maca
(L. meyenii) for Improving Sexual Function: A
gives you some extra sexual ‘get up and go’ while also enhancing Systematic Review” by B. C. Shin et al., BMC
Complement Altern Med, 8/6/10 ½ Personal
overall health,” says Kilham. communication: Chris Kilham and Martha Lucas

luckysmarket.com HEALTH & HAPPINESS  29

   HIGHWAY TO HE ALTH By Jessica Ricard
Weight + Libido
It’s proven that being overweight can dampen your libido, but by making small
changes here and there, there are ways to kick-start your sex drive.
“Unfortunately, people are internalizing
society’s definition of what it takes to
be involved in sex, particularly the body
shape—there are clearly societal biases out
there that are influencing us on an indi-
vidual level and not in a good way,” Martin
Binks, PhD, clinical psychologist and direc-
tor of behavioral health at Duke University’s
Diet and Fitness Center, told WebMD.com.
However, physical conditions do play a
role in the intensity of your sex drive. Ex-
cess weight, especially belly fat, interferes
with blood flow to the penis, which causes
testosterone production to drop. Although
experts say that being overweight doesn’t
affect a man’s self-esteem as significantly
as it does a woman’s, men still can feel
shame and doubt about their bodies.
Medical conditions in both men and
women play a role in sexual performance
too. High cholesterol and insulin resistance
cause small blood vessels in the penis to
30  FEBRUARY 2018
What’s the connection?
shut down, often causing erectile dysfunc-
tion. In overweight women, the same kinds
of blood vessel blockages affect blood
flow to the clitoris, often resulting in lesser
sexual desire.
Research has shown that even losing 5
to 10 percent of body weight can improve
sex drive.
T H E I M PA C T O F E X E R C I S E
Being overweight isn’t the only thing that
hinders libido. Researchers have suggest-
ed that high-intensity exercise and longer
lengths of training time both contribute to
lower libido.
In a study of more than 1,000 active
men, those who trained at the lowest
intensities reported normal or high libido,
compared to those who trained at the
highest intensity levels. Another problem?
Going too hard for much too long. Those
who trained for more than 10 hours a week
had lower libido than those who trained
between four and six hours a week.
Whether it’s losing 10 pounds, reading a
sexy novel, or accepting your body just the
way it is, you have the power to enhance
your libido.
SELECTED SOURCES “Better Sex: What’s Weight
Got to Do with It?” by Colette Bouchez, www.WebMD.
com ½ “Endurance Exercise Training and Male Sexual
Libido” by A.C. Hackney et al., Med Sci Sports Exerc,
7/17 ½ “Erectile Dysfunction? Try Losing Weight” by
Anne Harding, www.Health.com, 8/5/11
SAVE 20%
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