There are many effective ways to support a healthy heart through simple dietary and lifestyle choices. Listen to this encore podcast presentation and learn about the link between inflammation and plant-based nutrition from one of the doctors who former President Bill Clinton credits with regaining his health. Dr. Caldwell B. Esselstyn, Jr. is an internationally known former surgeon, researcher and clinician at the Cleveland Clinic, and author of the book, Prevent and Reverse Heart Disease.

Dr. Caldwell Esselstyn’s clinical research and book on preventing heart disease is centered around smart eating for a healthy heart:

• Protection against heart disease through plant-based nutrition has been the foundation of his research and clinical practice strategy for over 25 years.
• He has consistently found in patients severely ill with advanced coronary artery disease that the results of using plant-based nutrition are prompt, powerful and enduring.
• The foundation of this plant-based diet includes a wide variety of nutrient-dense foods like vegetables, fruits, legumes and whole grains, while avoiding animal products and processed oils.
• Additionally, he adds 1000 I.U. of vitamin D3 and 1,000 mcg of vitamin B12 daily to ensure adequacy of these nutrients.

Chronic inflammation has been shown to increase the risk for cardiovascular disease:

• Coronary artery disease develops from progressive injury to the delicate inner lining of our blood vessels known as the endothelial cells.  When healthy, these cells produce copious amounts of nitric oxide.
• Nitric oxide protects our blood vessels by: maintaining a smooth blood flow to prevent cellular elements from becoming sticky; providing more blood to muscle and other body systems requiring it; inhibiting the development of inflammation in the vessel wall; and preventing the formation of vessel blockages or plaque.
• The western diet of processed oils, dairy, meat, fish and poultry progressively destroys our endothelial cells’ capacity to produce nitric oxide, thus leading to a loss of vascular protection.
• Without nitric oxide, a sticky LDL cholesterol molecule enters beneath the endothelial lining initiating an inflammatory cascade of events culminating in plaque formation and blockage with occasional plaque rupture causing a heart attack.

Dietary and lifestyle choices help support a healthy heart:

• Consume a plant-based diet and avoid processed oils, dairy, animal, fish and poultry products.
• Choose rolled oats for breakfast that are filled with polyphenolic compounds and also copious amounts of green leafy vegetables, which can help restore endothelial function.
• Exercise is important to incorporate, such as regular walking, biking, swimming, running and resistance training.
• Whether it is with family or friends, find the joy of interpersonal relationships.

Visit our Whole Body site to download this month’s featured Be Good to Your Whole Body pocket guide and more.

The New Year is a natural time to think about giving the body a much-needed vacation. Tune in to this encore podcast presentation to find out what to expect and avoid on a whole-body cleanse, and the simple ways to make the most of your efforts to reduce the “body burden” in this popular encore presentation. Dr. Gaetano Morello is a licensed naturopathic physician practicing in West Vancouver, British Columbia.

While cleansing is an everyday function of the body, beginning a detox cleanse offers many benefits:

• There are tens of thousands of toxic chemicals wiggling their way into our lives on a daily basis through the water we drink, the food we eat and the air we breathe.
• Although our body is naturally designed to process and eliminate these toxins, the sheer number creates an overload and accumulation within various body tissues.
• The concept behind cleansing is to reduce the amount of toxins in these tissues by first, reducing exposure and second, improving our body’s ability to get rid of them.
• The end result will lead to overall improvement and well-being.

The body signals when it needs a break and how the cleanse is working:

• Chemical toxins can impact many aspects of physiology that range from disrupting the endocrine system to negatively affecting the nervous system and digestive tract.
• The general signs to look for may include digestive problems, fatigue, skin issues or weight gain.
• One should feel more energetic and the digestive system should feel lighter.
• One may also experience better skin tone and a general feeling of alertness.

Reducing the body burden is critical to the cleanse:

• By definition, body burden is equal to the total amount of chemicals you’re exposed to minus your body’s ability to get rid of those chemicals.
• An effective cleanse reduces the overall body burden by minimizing exposure to toxins and then supporting the body’s ability in eliminating them.
• Reduce/avoid pesticide-laden foods, alcohol, caffeine, carbonated beverages, refined sugar, tap water, air pollution and synthetic chemicals (found in many household cleaners and bodycare products).

Dr. Morello’s tips and recommended supplements to make the most of a cleanse:

• Make sure the digestive tract is in good health, the liver is supported and antioxidant reserves are sufficient.
• Specific supplements like digestive enzymes, fiber and milk thistle may be needed.
• Plenty of rest, deep breathing, good sleep and purified water are also key.

Visit our Whole Body site to download this month’s featured Be Good to Your Whole Body pocket guide and more.

Whole Foods Market has developed a simple program to support your health and wellness goals:

• Health Starts Here® uses a commonsense, back-to-basics approach to provide healthy eating education and support.
• Our ultimate goal is to educate people about the benefits of eating real, whole foods (specifically plant foods) in order to live more vibrant, healthy lives.

There are four pillars to guide healthy eating choices no matter which dietary path one follows:

• Whole Foods – select foods that are as unrefined and unprocessed as possible
• Plant-Strong™ – consume more plants foods: fruit, green and colorful vegetables, legumes, nuts, and seeds
• Healthy Fats – meet small daily fat requirements with whole plant foods such as nuts, seeds and avocados
• Nutrient Dense – increase consumption of micronutrients (vitamins, minerals, antioxidants and phytochemicals) while decreasing calorie consumption

Nutrient-dense foods can be helpful during weight management and cleansing:

• Nutrient-dense foods are, by their natural makeup, those that are lower in calories and higher in micronutrients.
• Dark green leafy vegetables or raw almonds are examples of foods that are low in calories and void of saturated fat and cholesterol.
• One meets the criteria of nutrient density simply by using the other three pillars to help guide food choices.

Additional healthy eating resources are available online and in store:

• ANDI (Aggregate Nutrient Density Index) scores are listed throughout the store and rates foods from 0-1000, with a 1000 being the best.
• Kale and certain other green leafy vegetables would score a perfect 1000! The best way to use ANDI is within categories to see which vegetables, fruits or perhaps legumes have the highest scores.
• There are recipes and tips for getting started with Health Starts Here on our website. Many of our stores also have healthy eating specialists on staff to offer store tours, cooking classes, supper clubs, and printed materials. Ask for a healthy eating specialist at a store near you!

Visit our Whole Body site to download this month’s featured Be Good to Your Whole Body pocket guide and more.

The immune system is a powerful defense team nourished by specific nutrients found in food or supplement form:

• Garlic and ginger both contain compounds that can help optimize the body’s immune system.
• Vitamin C is integral for white blood cell production and healthy inflammation response in the body. Whole Foods™ brand Vitamin C 1000mg is a “sustained release” formula.
• A high-quality medicinal mushroom complex that includes shiitake, reishi, maitake and cordyceps contain polysaccharide compounds that can stimulate the body’s immune system.
• Probiotics, found in fermented foods and supplement form, can aid the body in maintaining healthy levels of beneficial bacteria in the gut that are very important for immune system function.

Herbs and minerals provide additional benefit through their compounds or antioxidants:

• Astragalus is an herb that when used preventively may enhance the immune system through white blood cell function.
• Echinacea studies that have used the appropriate amount, species and part of the plant have shown that this herb is effective for supporting immune health.
• Elderberry extract is found in wellness syrups like Gaia Black Elderberry Nighttime Syrup and is noted for its effectiveness, as well as its great taste.
• 365 Flu Ease is a homeopathic remedy that when taken at the first sign of sickness can provide temporary relief of symptoms including fever, chills and body aches.
• Research shows the mineral zinc is a key player in healthy immune function and is needed for white blood cell production and activity.

To help maintain a healthy immune system, nutritionist Malia Curran recommends:

• Choose a combination immune support formula like Source Naturals Wellness Formula which contains garlic, Vitamin A, Vitamin C, zinc, selenium, elderberry, echinacea, ginger and astragalus.
• Ricola drops and teas use herbs that are organically cultivated and do not contain artificial sweeteners or colors.

In addition to hand washing, there are other effective lifestyle tips that can be easily incorporated for prevention:

• Don’t forget a multivitamin to cover your bases on basic amounts of vitamins and minerals.
• Make sleep an absolute priority, along with daily exercise and other types of personal stress management.

Homeopathy has a long history of use all over the world:

• Homeopathy comes from the Greek words homeo meaning “similar” and pathos meaning “suffering.”  It was first used by Dr. Samuel Hahnemann in 1796.
• Homeopathic medicines are therapeutically active micro-doses of mineral, botanical, and biological substances.  Similar to other over-the-counter medicines, homeopathic medicines can treat acute health conditions such as allergies, coughs, colds and flu symptoms.
• Homeopathic medicines are regulated as drugs by the FDA and are made according to the specifications of the Homeopathic Pharmacopoeia of the United States (HPUS), which lists approximately 1,280 medicines.

The homeopathic healing concept can be seen in every day examples and homeopathic medicines are available in a variety of forms:

• If one chops several onions in a small kitchen, one will experience symptoms such as spasmodic sneezing, runny nose and itchy eyes.  All these symptoms will be improved by breathing fresh air.  A patient experiencing these same symptoms, including feeling better when breathing fresh air, whether caused by allergy or a cold, will be relieved by a homeopathic preparation of the onion also known as Allium cepa.  It is as if a very small amount of the onion helped the body to react better against symptoms of cold or allergy similar to those caused by the onion.
• Sometimes more than one medicine is needed for treatment.  These combinations are available in a variety of dosage forms such as tablets, gels, creams, syrups, eye drops and suppositories.

Homeopathic remedies are best taken at the first sign of symptoms and can be used in conjunction with immune-building formulas:

• The sooner cold and flu symptoms are treated with homeopathic remedies, the better chance there is for a quick recovery and minimum disruption of lifestyle.
• Homeopathic medicines are among the safest choices for self-treatment and are generally free of side effects. They do not interact with conventional medicines or immune-building herbs or formulas.
• Many supplements or vitamins take some time to show their effect, whereas homeopathic medicines work very quickly.

There are a few basic guidelines in addition to using homeopathy for staying healthy during cold and flu season:

• Eat a healthy diet rich in vitamins C and E.  Foods containing these vitamins like nuts, seeds, citrus and broccoli are believed to help support the immune system.
• Stay hydrated.  When you are feeling under the weather, drinking extra fluids prevents dehydration caused by cold and flu symptoms.
• Exercise regularly.  Not only can regular exercise lower stress, but research indicates that exercise can stimulate the immune system and promotes healthy sleep.

The immune system runs all throughout the body and includes various organs and glands that work together to keep the body balanced:

• The immune system is a network of cells that defends the body from foreign invaders.  It includes protective barriers such as the skin and all mucus membranes, which are used as transport vehicles by the body to rid it of any foreign materials.
• The immune system begins in the bone marrow where stem cells are formed and from there, all red and white blood cells.
• The spleen is important because it brings blood into contact with white blood cells called lymphocytes. Any foreign invader will activate the lymphocytes by their presence.
• The thymus gland is where T-lymphocytes are proliferated and is also a part of signaling and orchestrating immune defenses.  It is likened to a crossing guard at an intersection and cross-walk.
• Lymph nodes are found distributed around the body to filter and destroy bacteria.

Prevention is key to keeping the body healthy throughout the season:

• Wash your hands for at least 10 seconds in warm, soapy water. Public health studies have demonstrated that doing this simple task can reduce the spread of germs.
• Consider getting a longer night’s rest during the months when there is less light.  Longer, deeper sleep helps our bodies to recover and build even in the lack of exposure to sunlight.
• Science shows that emotional and physiological stress significantly impacts the immune system. Reducing stress allows the body a rest from stress hormones and creates more support for repairing and renewal.

Supplementing with combination immune formulas is beneficial during the peak season:

• Cayenne, ginger and garlic encourage sweating to help cool the body.
• Elderberry has been an effective seasonal remedy for hundreds of years in Europe.
• Research shows Echinacea’s ability to support immune function, specifically through the increased activity of macrophages.  These scavengers make sure foreign matter is destroyed and help rid the body of debris.

Listen to Howard Schiffer, founder of Vitamin Angels, share his passion.

Howard Schiffer, founder of Vitamin Angels, was honored with the Dietary Supplement Education Alliance’s Hero Award in 2003 for his work in “making a difference in the lives of so many children throughout our country and around the world.”

Vitamin Angels was founded through the vision and passion of natural products industry veteran, Howard Schiffer:

• Vitamin Angels began in 1994 with Schiffer’s desire to translate his industry connections into helping children around the world.
• Schiffer developed a mantra, “what you don’t know can be your greatest ally”, after he learned that vitamin A could help prevent a child from going blind and that 1/3 of all child and maternal deaths were due to chronic malnutrition.
• The children who benefit the most from Vitamin Angels’ work are the ones who are most vulnerable: children under 5, who are living in rural areas in extreme poverty and who no one else is reaching.
• Today, Vitamin Angels is reaching over 20 million children in more than 40 countries and is literally improving children’s lives every day.

The work of Vitamin Angels helps children thrive, not just survive and includes two powerful programs:

• Schiffer states that “Most children born in the developing world today will never reach their full intellectual or structural capacity from the day they are born due to the chronic malnutrition of their mothers before they were even conceived.”
• The damage that gets done before a child is 2 years old is often irreversible. Conversely, getting to the children early enough can have a profound impact on the rest of their lives.
• Thrive to Five is an international program to get children’s multivitamins to children under 5, and prenatal vitamins to pregnant women as early in their pregnancy as possible.
• Operation 20/20 focuses on getting vitamin A to children under 5 around the world. Two high dose vitamin A per child per year (at a total cost of 25 cents per child) will increase survival rates by 23%!

There are a variety of ways to get involved with Vitamin Angels:

• Choose supplements at Whole Foods Market that are tagged with the Vitamin Angels logo.  These companies donate a portion of sales or provide nutrients to the programs.
• Visit www.vitaminangels.org to learn more about the children, sign up for the monthly newsletter and check out personal fundraising pages.

Vitamin Angels strives for strong growth to reach as many children as possible:

• In the next three years, Vitamin Angels will reach 50 million children.
• In the next 5-10 years, they will reach 100 million children, which will be the majority of children who no one else is reaching and are the most in need.

Supporting the health of a child’s skin is an important consideration for every parent. From baby to teen, discover which ingredients are most beneficial and how to choose better body care for kids. Jessica Iclisoy is the founder of California Baby, a full line of natural skin care products for babies, kids and sensitive adults.

Choosing better body care products to support the health of a child’s skin is an important consideration for every parent:

• Most conventional skin cleansers include ingredients that are harsh and stripping of the skin’s protective oils, leaving the skin dry and open to irritation. Reading labels is a must.
• Look for glucosides in shampoos, hand cleansers and bubble baths, which are very mild, non-stripping and extremely biodegradable natural cleansers.

Stocking the household with body care products that the whole family can use may not be the best solution for different ages and skin types:

• Babies and kids have different skin types and different needs than adults for their personal care products.
• Adults with sensitive skin and teens have a similar skin profile as babies in that they all need very gentle cleansers, non-irritating moisturizers and a natural mineral-based sunscreen. The entire family can share products formulated for baby.
• Start with a baby shampoo that can be left in the hair for a minute to clean away gel or styling products. A baby shampoo leaves the hair’s natural oils intact resulting in soft shiny hair.

Give careful thought when choosing products like diaper area washes, powders and creams for baby’s sensitive skin:

• Diaper rash cream is classified as an over-the-counter-drug (OTC) and must be made in an FDA approved facility.
• Look for an ultra-purified (USP) grade lanolin to act as a water barrier vs mineral oil or fish oil.
• Talc-powder should be avoided because it is very light weight and can burrow deep into the lungs. Look instead for bases of moisture-absorbing clays and cornmeal.

Sunscreen plays a significant role in protecting the health of a child’s skin:

• Choose non-chemical mineral-based sunscreens with titanium dioxide or zinc oxide. These are physical barriers that scatter and reflect the UV rays as opposed to absorbing them.

Also look for “VERY water resistant” as this indicates that the sunscreen stays effective for 80 minutes while in water or sweating. Water resistant = 40 minutes

Like nutritional supplements, herbs are an effective option to help support immune health, stress and brain function in children. Learn specific recommendations for kid-friendly herbal supplements that can be used all year round. Dr. Mary Bove is a pediatric naturopathic physician, author and formulator of children’s herbal supplements with Gaia Herbs.

In addition to a multivitamin, herbs can be taken regularly to support a child’s overall health:

• Include an omega-3 supplement and a probiotic to support immune function, mucus membrane health and digestive wellness.
• Choose astragalus root for supporting the immune system and promoting gut membrane health. This may be taken as a tea, tincture or powder depending on the age and preference of the child.
• As a powder, ½ to 1 tsp may be added to foods such as smoothies, apple sauce, oatmeal or yogurt.

During allergy season, Dr. Bove recommends specific herbs that help provide relief for on-the-go children:

• To minimize allergy symptoms, start a child on some supplements a few weeks ahead of the season.
• Daily Vitamin C at 100 to 1000mg and mixed bioflavonoids at 100 to 500 mg depending on the child’s age, used along with herbal supplements including nettles, acai berry, fenugreek seed, eyebright, elder flowers, elder berry and licorice root can be helpful.

Herbs can be beneficial to help manage stress and support normal, healthy sleep:

• A lavender flower bath or a tea of rose petals, milky oats and lemon balm may be used to help relax the mind and body.
• According to Dr. Bove, if a child has ongoing stress, herbal adaptogens such as ashwaganda, holy basil, rhodiola root or eleutherococcus root will aid the body systems in adapting, thus minimizing the negative effects on the child’s health. These plants can be taken daily in a capsule or as an extract.
• Also, licorice root can be added as a daily tea or licorice candy for adrenal health. Make sure to choose a good quality candy made with real licorice root.
• Traditional children’s sleep herbs include lemon balm, passionflower, skullcap, lavender flowers and chamomile flowers, often found in a blend of several of these plants. These herbs may be given as a tea or extract in the evening to help promote sleep and calm restlessness, agitation and irritability.

To support a focused brain and nervous system, Dr. Bove suggests:

• Natural options such as vitamins, minerals, amino acids and herbal supplements all have an impact on the function, development and performance of the human brain.
• Specific herbs shown to be supportive of focus, concentration and memory include gotu kola, lemon balm, ashwaganda, holy basil and ginkgo.
• Combining these herbs with plants that act to calm agitation, irritation and restlessness such as skullcap, passionflower and wild milky oats offers a great formula for use during the school week.
• Try these in the morning before school, after school and once again after dinner. These herbs may be used long-term if needed throughout the entire school year.

Don’t know where to start when it comes to products designed for children? Join us as we clear up the confusion and outline the most important nutrients and supplements to support growing kids and teens. Malia Curran, MS, MPH, is a nutrition consultant, speaker and mother of 2 young children.

A multivitamin is the most important supplement to give to children:

• The American Academy of Pediatrics recommends a multivitamin for kids with poor appetite or erratic eating.
• A balanced healthy diet with a variety of whole foods can provide all the nutrients kids need; but children are all different and some eating patterns pose specific problems that can cause nutrient deficiencies.
• Children have special nutrient requirements and therefore need special multivitamins. Additionally, requirements change as they grow – such as calcium, iron, vitamin A and vitamin C – these all have specific recommendations for children and teens.

The additional nutrients to focus on for children are:

• Essential fatty acids, which are the good fats vital for growth and development.
• For children who are not dairy or fortified non-dairy milk drinkers, a calcium/magnesium/vitamin D supplement is important.
• Green powder drinks designed specifically for kids can be mixed into drinks, water or smoothies for additional vitamins and minerals, as well as countless antioxidants.

When giving supplements and snacks to children and teens, keep in mind:

• It really is important to buy children-specific products. Nutrient needs (and upper limits) do change often as children grow.
• Healthy adult snacks are usually fine for children, and sometimes even have fewer sweeteners than kids’ versions.  Just be aware of potential choking hazards for young children like whole nuts in granola bars.
• Look out for caffeine and herbal content in adult energy snacks and beverages, as these may not be appropriate for children and teens.
• Choose snack bars for kids that have some protein and fiber in them, which can often be missing.