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.

That means the supplements in Whole Body don’t contain things like  artificial colors, flavors, sweeteners and preservatives, unnecessary fillers and hydrogenated fats. Those same high standards are applied to our personal care products, as well. In fact, we encourage our vendor partners to use plant-based and naturally-derived ingredients, pure essential oil fragrances, gentle preservatives and non-petroleum ingredients. And, we do not allow any animal testing for any of our personal care products, ever.  In addition, we’ve created a set of top tier Premium Body Care® standards that raises the bar still further. Look for the products marked with our Premium Body Care seal and get a list of the Premium Body Care products your store carries on their store web page.

Now that you know a little more about what the Whole Body department is about, let me fill you in on some of the new products that have come out this month. Check back too, because I’ll be sending out more updates each month. Now you’ll have a good reason to venture into Whole Body!

Britenz Brush-On Teeth Whitener

• A convenient teeth whitening pen with a brush-on applicator; no messy trays or strips and no rinsing
• Has a fresh, natural peppermint flavor
• A portion of Britenz profits goes to organizations providing oral care for kids in the US and abroad

The Natural Dentist Healthy Moisture Dry Mouth Rinse

• Hydrates dry tissue and maintains moisture balance
• Freshens breath

The Natural Dentist Plaque Zapper Fluoride-Free Natural Gel Toothpaste

• A fluoride-free toothpaste for kids
• Formulated without SLS (sodium lauryl sulfate), artificial sweeteners, flavors or colors

Kiss My Face Triple Action Paste and Triple Action Paste with Anticavity Fluoride

• No SLS, parabens, artificial flavors, colors or sweeteners
• Great tasting mint flavor for fresher breath
• Available with or without fluoride

Everyone Soap

• A 3-in-1 soap — body wash, bubble bath and shampoo — for the whole family
• Gentle, moisturizing and fragrant
• Available in Coconut + Lemon, Lavender + Aloe and Citrus + Mint varieties

LÄRABAR Über

• Just nine carefully chosen ingredients per bar
• Made with whole fruits and nuts for sweet and salty flavor with lots of texture and crunch
• Flavors include Apple Turnover, Bananas Foster, Cherry Cobbler and Roasted Nut Roll

PROBAR

• Delectable combinations of whole grains, chunky nuts and delicious fruit served up in a convenient bar
• Vegan, includes raw ingredients and enrolled in the Non-GMO Project
• New flavors include Peanut Butter Burst, Peanut Butter Chocolate Chip, Double Chocolate and Superfruit Slam made with organic acai and organic wheatgrass

Two Degrees

• Food bars made with natural ingredients including nut-free and vegan options
• For each food bar purchased, a medically formulated nutrition pack (RUTF, endorsed by the World Health Organization) is donated to a child suffering from malnutrition in a developing nation
• Chocolate Banana, Chocolate Peanut, Cherry Almond and Apple Pecan

That’s it. Fruit Snack Bars

• Convenient fruit bars that are vegan, kosher
• Made with only two ingredients: fruit and fruit! No added sugar, no nuts
• 100 calories and 3g of fiber per serving

Keep in mind that these are brand new products and the selection in each store might vary, so you might want to check with them first if you see something here you like.

Do you shop in our Whole Body department? What are some of your favorite products?

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.

I start by swiping a toner soaked cotton pad across my face.  Using a toner is optional, but I find it gently exfoliates skin and helps close pores.  For combination to oily skin, I like Burt’s Bees Garden Tomato Toner.  If your skin is dry you can skip the toner.  Next, apply a light moisturizer like Earth Science Almond-Aloe Moisturizer.  The fragrance-free version is non-greasy and a great option for almost any skin type.  Finally, apply Mineral Fusion face primer all over your face including on your eyelids and under your brows.

After prepping your skin, start your makeup application with your eyes.  Doing this before the rest of your makeup allows you to clean up any loose eyeshadow or smudges without messing up your foundation and concealer. I swear by a good set of makeup brushes for the best coverage, but you can follow these techniques with any applicator you have at home.

Eyes: Step 1

For this holiday look use a shimmery white or champagne color on the inner part of your eyelid.  I’m using Zuzu eyeshadow in Platinum. Pat the eyeshadow all over your eyelid up to the crease.  Patting on the shadow rather than sweeping it on gives a denser amount of pigment.

Eyes: Step 2

Using a medium dome brush with fairly stiff bristles, sweep a deep burgundy or purple shadow like Aubergene by Gabriel Cosmetics into the crease and along the outside edge of your upper lash line.  My trick is to look straight ahead rather than closing my eye, which keeps the brush in the area directly under the brow bone.  Make a shape that resembles a sideways “V” on the outside of your lid.

Eyes: Step 3

Next, if you have one, use a slightly larger domed brush with softer bristles.  Apply a color that is just a bit lighter than the shade you just used.  I’m using the purple from the Mineral Fusion eyeshadow trio called Symmetry. Sweep the color above and slightly on top of the last shadow, to soften the edges and blend.  You can also apply a little on the lid, directly below the crease to blend the color downward and add more definition.

Eyes: Step 4

Next, line the outer two-thirds of your upper lash line with a black eyeliner.  Gabriel Cosmetics has an easy-to-blend liner in Coal that’s great for this.  Don’t worry too much about getting a perfect line because in the next step you’ll smudge it out.  Using a stiffer-bristled dome brush, add a little of the Mineral Fusion purple shadow along your lash line, to soften and smudge the eyeliner and blend it into the crease shadow you’ve already put down.

Eyes: Step 5

Now you’re ready for eyelashes!  They truly are the icing on the cake when it comes to beautiful eye makeup.  Curl them with an eyelash curler to open up your eyes and brighten your whole face.  Follow this with two coats of a dark mascara. I like the one from Gabriel Cosmetics.

Eyebrows

If you have sparse or over-plucked eyebrows, fill them in to give you a polished appearance.  You can use an eyeshadow in a shade slightly lighter than the natural shade of your brows.  Be careful not to go very dark since this may cause your brows to look too harsh.

Cheeks

Now that the eyes are finished, it’s time to apply foundation and concealer, if you need it.  I use a pressed mineral foundation with the Bamboo Bronzer Brush from EcoTools.  Both Gabriel Cosmetics and Mineral Fusion have great powder foundations, but if your skin is on the dry side you can use a liquid foundation like Dr. Hauschka’s Translucent Makeup for a dewy glow.  Follow the foundation with a bronzer or a peachy pink blush to add warmth to your face.  Because the rest of the look is dramatic you don’t want to overdo it with blush. Apply just enough to define the part of your cheeks that sticks out the furthest.  You can also very lightly sweep the extra powder on the brush along your hairline to give the front of your face a soft glow.

Lips

The final step is to add a bright, festive lip color. For this look I chose Gabriel Cosmetics lipstick in Pomegranate.

When you’re done you can spritz on Mineral Fusion Hydration Mist, especially if you used a powder foundation.  The mist helps blend the powder and seal in your makeup.

That’s all there is to it!  It’s a festive holiday look that shines with natural cosmetics.

Do you have a holiday makeup tip? I’d love to hear it!

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.

Running out of shampoo, toothpaste or another beloved beauty product has happened to the best of us. Here are 10 ways to use items from your kitchen when you’re in a pinch so you can get out the door looking and smelling your best.

Apple Cider Vinegar

Shampoo: You won’t get a head full of sudsy lather, but rinsing hair with apple cider vinegar is a fantastic way to remove odor, product build up and dirt.

Avocado

Moisturizing Mask: For dry skin, especially in the wintertime, mashing up some fresh avocado and applying to the face is a time-tested way to nourish and hydrate dry skin. After 10 minutes, simply tissue off the avocado to leave behind the nutritive oils for a radiant looking face.

Baking soda

Toothpaste: It may not taste minty fresh, but baking soda on a toothbrush mixed with water (and a drop of tea tree oil if you have it on hand) will leave your mouth clean, odor free and help whiten teeth.

Deodorant: Mix a dash of baking soda in with a dash of cornstarch and you have yourself an effective, safe deodorant.

Beets and Cherries

Lip and cheek stains: We all know how these vibrant red and fuchsia colored foods can easily stain fabrics. Luckily we can harness their staining abilities to give our face a bit of healthy flush. Beets and cherries give the lips and cheeks a tint similar to that of a popular makeup product, which costs $30 in stores. Save some cash using cooked beets or fresh cherries. Dip a brush (to prevent staining your fingers) in the beet or cherry juice and apply where you would normally put your lip and cheek color. An extra tip for lips: first apply the stain, then follow up with lip balm to give the mouth a more hydrated, polished look.

Coconut Oil and Olive Oil

Makeup Remover: These oils will gently remove even the most stubborn makeup, including waterproof mascara! Put a quarter size drop of oil on your hands, a cloth or cotton pad and rub in gently to take off any makeup and dirt from your face.

Body Moisturizer: Simply pour some oil into your hands and start spreading it around wherever you have dryness. If you have a favorite essential oil handy, add a few drops in to smell extra delicious and for a little aromatherapy.

Hair Conditioner and Curl Tamer: Both oils have wonderfully moisturizing properties for hair, especially for wild and untamable curls. The more dry and curly your hair, the more you can use. Apply oil from the ends of the hair working your way up, and stop a few inches before reaching the scalp.

Coffee Grounds

Body Exfoliator and Cellulite Reducer: For a body scrub that will wake you up and will reduce the appearance of cellulite, mix together 1/2 cup of coffee grounds, 2 tablespoons of olive oil and add a dash of cinnamon in a non-breakable bowl. In the shower, after your skin has warmed in the water, use firm, circular movements to apply the scrub all over your body. Stop the water if possible to allow it to soak in for two minutes, then rinse off.

Tea Bags

Puffy Eye Shrinker: There’s no need to throw out used tea bags, instead cool them in the refrigerator and they can be used in the morning as a way to shrink puffy eyes. Chamomile is the most popular for this trick, but black teas can also de-puff and offer anti-oxidant benefits when rubbed over the skin.

You might just come to love these naturally beautifying foods so much that you aren’t only applying them in a pinch but as a regular part of your beauty routine. Got any other suggestions? We’d love to hear them!

Lipstick is frequently mentioned when talking about dangerous cosmetics. While all cosmetics can be absorbed into the skin, lipstick sits on your lips. Do you ever think about what happened to your lipstick as you’re reapplying it after a meal? Some of it may come off on your cup or fork but much of it is ingested along with your food.

Knowing that the ingredients in your lipstick will end up inside your body, it makes sense to pay close attention to what’s in the products you choose. That’s why I recommend seeking out the product lines in our stores that carry our Premium Body Care symbol. These are the most exceptional personal care products available. They meet the strictest standards for quality sourcing, environmental impact, results and safety.

Premium Body Care standards require lipsticks be made without harmful chemicals like artificial colors and fragrances or parabens that many conventional brands contain. A large amount of the ingredients are variations of things you might consume anyway, like fruit extracts.  Brands such as Dr. Hauschka, Peacekeeper, Aubrey, Suki and Burt’s Bees offer selections of bright, gorgeous colors that are natural and safe.

Artificial colors are created from chemical combinations, some of which have been related to various allergies and skin irritations. Brands with our Premium Body Care symbol are colored using naturally derived sources like plant extracts and mineral-based iron oxides.

Fragrances are used in some conventional brands to cover any unpleasant scents from the other ingredients and to make the lipstick more appealing. These fragrances are most often synthetic, and companies are not required to fully disclose all of the components in the fragrances, leaving the consumer in the dark. While lipsticks from brands with our Premium Body Care symbol sometimes contain fragrances as well, they are from naturally derived essential oils that are not harmful when ingested.

Parabens are chemicals typically used in lipsticks to give them a longer shelf life but are thought to be linked to skin allergies. Various natural extracts and preservative blends can be used instead to provide effective preservation.

Natural makeup has changed for the better. At one time there was trendy makeup and then there was healthy makeup. Today there is no need to settle for one or the other. Cosmetic brands meeting our Premium Body Care standards provide the best of both worlds!

So, fess up, did you borrow your mother’s lipstick? What color was it?

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.