Better Nutrition January 2019

JACLYN SMITH’S Antiaging Tips / Supplements that FEED YOUR GENES 

THE SHOPPING MAGAZINE FOR NATURAL LIVING 

JANUARY 2019 

| betternutrition.com 

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Power-Packed Recipes 

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➐WAYS TO 

REFRESH 

YOUR LIFE P. 30 

REPAIR 

YOUR GUT 

NATURALLY 

5 TRENDING DIETS: 

what works 

and what 

doesn’t 

THE DOWNSIDE OF 

CARB CYCLING P. 26 

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january2019CONTENTS/VOLUME 81 | NUMBER 1 

38 

46 

Nothing says 

comfort food 

like a bowl of 

our Hearty 

Minestrone. 

Get the 

inside scoop 

on today’s 

hottest diets— 

from Keto to 

Whole30 and 

beyond. 

features 

30 Refresh Your Life 

Start the new year off on a healthy 

foot with nourishing superfoods, 

warming herbs, soothing skincare 

tips, and more. 

34 6 Fruity Smoothies 

In the constant struggle to get more 

fruits and vegetables in our diets, we 

could all use a little help. And these 

delicious, nutrient-packed blender 

creations are a great place to start. 

38 Fab Five 

We break down five of today’s 

trendiest eating plans to find out 

what works, what doesn’t, and 

how they stack up in terms of 

long-term, healthy weight loss. 

28 

Manuka honey 

is the hot new 

ingredient for 

radiant skin. 

departments 

8 TREND WATCH Is Your Multi 

Missing Something? 

Want to live to a ripe old age? Learn 

about 11 “longevity vitamins.” 

16 HOT BUYS Give Yourself 

a Health Boost 

Food and supplement products that 

we’re excited about this month. 

18 UNCOMMON HERBS Soothe Anxiety 

with Skullcap 

This lesser-known botanical can offer 

calming relief for frazzled nerves. 

20 ASK THE NATUROPATHIC DOCTOR 

Feed Your Genes 

Keeping your DNA healthy might be the 

key to avoiding serious diseases. 

22 NATURAL REMEDY Best Gut Health 

Remedies 

Natural treatments for tummy troubles. 

26 THE WISE FATBURNER 

The Carb-Cycling Trap 

Food for thought about this trendy 

dietary practice. 

28 NATURAL BEAUTY 

Manuka Honey for Radiant Skin 

This unique honey from New Zealand 

offers a wealth of skin-saving benefits. 

42 ASK THE NUTRITIONIST 

Green Up Your New Year 

These powerhouse vegetables are easy 

to add to your diet. 

44 EATING 4 HEALTH Heal Your Liver 

Keep your body’s detox pathways in 

top shape with these veggies and herbs. 

46 HEALTHY DISH Magnificent 

Minestrone 

Warm up those cold winter nights with 

this hearty, healthy classic. 

48 COOK WITH SUPPLEMENTS 

Easy-to-Love Lemon Bars 

Calorie- and sugar-free erythritol is the 

star of these healthy treats. 

COVER PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK 

4 • JANUARY 2019

When it comes to digestion… 

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©2019 American Health, Inc. | 18-AH-1281 

www.AmericanHealthUS.com

editor’sNOTE 

Refresh Your 

Whole Life 

If the holidays have left you feeling sluggish, bloated, 

and maybe even a little blue (coming down from the 

holiday high can do this), we have some great ways to 

reinvigorate your health, body, beauty routine, and life. 

And these suggestions can work for anyone. 

One of my favorites is “7 Ways to Refresh Your Life” on 

p. 30. Author Michele Burklund, ND, shares her top natural 

techniques for winter skincare, cold and flu prevention, and 

more. Trying oil cleansing, using warming herbs, and filling 

up on nourishing soups and winter superfoods are just a 

few of her cold-weather health secrets. 

Looking for the perfect weight-loss plan to start off 

your New Year? Writer Lisa Turner has the scoop on five 

of today’s most popular diets, including the ketogenic diet, 

Whole30, and intermittent fasting. See “Fab Five” on p. 38 

to learn about what works and what doesn’t. 

Read about another diet trend in “The Carb-Cycling 

Trap” on p. 26 by author and radio show host Kat James. 

Although currently all the rage in diet circles, carb cycling 

is a questionable practice, according to James. “The idea of 

planning weekly carb eating ‘cycles’ is—at least from my 

decades of personal and observational experience—akin 

to a self-imposed slippery slope that people consistently 

regret,” she says. 

There’s a lot more packed into the issue to help you feel 

fantastic, from finding creative ways to eat more greens 

this year to making easy fruit smoothies to enhancing your 

genetic health with specific supplements and diet choices. 

The New Year is the ideal time to recommit to your 

health and plan positive goals for yourself. Wishing you 

the very best for 2019. Happy New Year! 

COMING 

NEXT MONTH 

Heart Health 

The latest evidence 

on diet, exercise, 

and nutrients may 

surprise you. Plus: 

How to use supplements 

if you take 

prescription drugs. 

Body & Spirit 

Transformation 

The inspiring story 

of a singer who 

reversed breathing 

and swallowing 

issues, constant 

food cravings, and 

other health problems 

by switching to 

a keto-style diet. 

Potatoes in 

Peril 

Did you know? Many 

potatoes contain 

GMOs. Learn how to 

enjoy them safely. 

YOUR GUIDE TO NATURAL LIVING 

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Lentil & 

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Fortify your body 

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trendWATCH 

/// BY VERA TWEED 

Is Your Multi Missing Something? 

Want to live a longer—and healthier—life? Make sure that you’re getting 

enough of these 11 “longevity vitamins” 

Traditional multivitamins are designed 

to prevent deficiencies that are known 

to affect our health—vitamin C to 

prevent scurvy, for example. But we 

need additional nutrients to prevent 

premature aging and chronic disease, 

according to Bruce Ames, PhD, director 

of the Nutrition & Metabolism Center 

at the Children’s Hospital Oakland 

Research Institute and author of more 

than 500 scientific articles. 

“Prolonging good health while aging 

is an important issue in a world with 

large increases in life expectancy,” writes 

Ames in the Proceedings of the National 

Academy of Sciences. In addition to 

the essential vitamins and minerals 

commonly found in multivitamins, Ames 

has identified 11 “longevity vitamins”— 

other nutrients that are necessary for a 

healthy, long life. 

Although lack of these 

nutrients won’t manifest as a 

deficiency in the short term, 

says Ames, it does reduce 

the ability of a human 

body to function well 

and disease-free over the 

course of a long lifespan. 

11 LONGEVITY VITAMINS 

The 11 nutrients identified by Ames as crucial for a long, healthy life, plus 

where to find them. 

PYRROLOQUINOLINE QUINONE (PQQ): Available in energy and brain formulas and in 

standalone supplements, but not in multivitamins. 

TAURINE: In some protein powders and standalone supplements. 

LUTEIN AND ZEAXANTHIN: In eye-health formulas and standalone supplements. 

LYCOPENE AND ASTAXANTHIN: In standalone supplements and carotenoid formulas. 

ALPHA-CAROTENE, BETA-CAROTENE, AND BETA-CRYPTOXANTHIN: In carotenoid formulas. 

ERGOTHIONEINE: Not available in supplements, this antioxidant is found chiefly in mushrooms. 

QUEUINE: Found in many plant foods, as well as in milk. Queuine is also made by gut 

bacteria, but is not available in supplements. 

did you 

know? 

PQQ has been shown to 

be effective at improving 

brain function, but the 

best results have occurred 

when PQQ is combined 

with CoQ10. 


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product is not intended to diagnose, treat, cure or prevent any disease. 

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© 2019 Quantum Health

trendWATCH 

CUTTING CARBS BOOSTS CALORIE BURN 

Losing weight is challenging, and keeping it off is even harder. But a new study sheds light on a path to success. Researchers at the 

Harvard-affiliated Boston Children’s Hospital tested three different diets for maintaining weight loss and found that restricting carbs 

works best because it increases natural calorie burning and helps to control hunger. 

The study enrolled 164 people, ages 18 to 65, who had recently lost 10 percent of their body weight. For the next 20 weeks, researchers 

put them on one of three diets: a high (60 percent), moderate (40 percent), or low (20 percent) carbohydrate diet. All diets contained the 

same number of calories. 

People on the low-carb diet burned 209–278 more calories per day than those on the high-carb diet. The difference was even 

greater among those with the highest insulin levels at the start of the study: up to 478 more calories per day. Hormone tests showed 

that the low-carb diet also lowered levels of hunger hormones. 

77% 

A study of more than 25,000 American men and women, age 

50 and older, has found that taking fish oil daily dramatically 

reduces risk for heart attacks. Risk dropped by 77 percent 

among African Americans, and 40 percent among others who ate less than 1.5 

servings of fish per week. 

how to get 

enough exercise 

It may be easier than you think to stay 

fit. The latest guidelines recognize that 

any amount of moderate-to-vigorous 

physical activity during your day—even 

a few minutes here and there—will 

enhance your health. Walking to do 

errands, vacuuming, dusting, climbing 

stairs, or cleaning out a cluttered closet 

or garage could be moderate or even 

vigorous. This is how much activity it 

takes to improve health: 

KNITTING is as relaxing as YOGA 

Knit for Peace, a British charity, surveyed 

over 1,000 people who regularly knit, and 

found that not only is the craft as relaxing 

as yoga, but it also: 

Lowers blood pressure 

Reduces depression and anxiety 

Distracts from pain 

Reduces loneliness, when 

done in a group 

Reduces dementia 

Increases well-being 

In the Middle Ages, before machines 

were invented, men did the knitting and 

formed guilds (unions of the day) that 

didn’t admit women. Today, more men 

are knitting as a hobby. 

ADULTS: 150 minutes of moderateto-vigorous 

aerobic activity per week 

(which averages out to 21.5 minutes 

per day), plus muscle-strengthening 

movement twice a week. 

AGES 6–17: 60 minutes of moderate-tovigorous 

activity every day. 


trendWATCH 

Bold Idea Sprouts New Brew 

“I knew there must an easier way to 

consume functional mushrooms and 

adaptogens,” he says. “So I gathered 

a few of my closest friends from 

university and we decided to start a 

superfood company.” As simple as that, 

Four Sigmatic was created. 

The company started by adding effective 

doses of functional mushrooms to 

hot cacaos and tonics. Lion’s mane went 

into an elixir for focus; turkey tail and 

chaga appeared in a chai latte mix for 

calming comfort; cordyceps contributed 

to an energizing hot cacao mix to support 

stamina and endurance. These did really 

well, so Isokauppila decided to introduce 

mushroom extracts into America’s favorite 

drink—coffee—and Mushroom Coffee 

was born, and it has prospered. 

As with all original ideas and startups, 

Four Sigmatic has experienced its 

share of growing pains. Aiming to be 

USDA Organic, Whole30- and Paleothe 

Passion 

behind the Product 

Mushroom Buff 

How a lifelong love affair with mushrooms led 

Tero Isokauppila from the family farm to a thriving 

supplement company with 

a heart /// By Neil Zevnik 

Portobello and porcini. Button and 

brown. Chanterelle and shiitake and 

maitake and morel. We’ve grown 

accustomed to the profusion of mushrooms 

available for our gustatory 

pleasure at modern farmers’ markets 

and health food stores, but there’s a 

whole other category of fungi that 

has begun to make its way into the 

consciousness and diets of the Western 

world—medicinal mushrooms. 

Multiple species of these adaptogenic 

mushrooms have been utilized for 

millennia in Chinese medicine to boost 

the immune system, support numerous 

body functions, and contribute to 

energy and longevity. With names such 

as lion’s mane, cordyceps, reishi, turkey 

tail, and chaga, they possess the exoticism 

that once was attached to their 

edible cousins. The challenge today is 

how to easily access versions that can 

be trusted in order to enjoy their myriad 

health benefits. 

Enter Tero Isokauppila. Growing up 

on a family farm in Finland, he regularly 

foraged for mushrooms with his mother 

and brother, and when he got older, he 

became interested in the science of 

the foods he had taken for granted 

back on the farm. An encounter with 

cordyceps mushrooms while training 

for a marathon awakened him to its 

invigorating properties. But locating it 

was a hassle, and its potency and safety 

were questionable. 

Tero Isokauppila 

grew up foraging 

for mushrooms 

in Finland. Now 

he’s taken this 

lifelong passion 

for fungi and 

turned it into 

a leading-edge 

company with a 

conscience. 

friendly, vegan, and gluten-free is challenging. 

In spite of production issues and 

stock shortages, product setbacks and 

personnel discomforts, Isokauppila and 

his team kept their eyes on the goal: “Our 

vision since day one has been to help 

people all over the world improve their 

health through simple dietary tweaks.” 

And their concern for global wellbeing 

goes further, as Four Sigmatic joins 

the ranks of companies stressing Conscious 

Capitalism as an urgently needed 

new business model. When asked about 

his approach, Isokauppila explains it this 

way: “The thing I struggle with the most 

is keeping the focus on being an environmentally 

sustainable business. It is very 

important for me personally, and also 

incredibly hard. We do our best to source 

ingredients and packaging sustainably, 

but there’s always room for improvement.” 

And it’s that concern and conscientiousness 

and commitment that make his 

passion come to life at Four Sigmatic. 

Neil Zevnik is a private chef in Los Angeles who tends to the culinary needs of the rich and famous; blogs about food, nutrition, and the environment for The Huffington Post; and 

volunteers with marine mammal rescue whenever he can. Learn more at neilzevnik.com. 


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trendWATCH 

In the Spotlight: 

Jaclyn Smith 

The iconic actress, entrepreneur, and breast 

cancer survivor stays balanced with mindful 

work, workouts, and nutrition /// By Chris Mann 

More than four decades after she and her 

fellow Charlie’s Angels became symbols of 

female empowerment—and 17 years after 

she beat stage-1 breast cancer with radiation 

and a lumpectomy—Jaclyn Smith 

continues to take charge of all aspects of 

her well-being. Her secret: when possible, 

focusing on one thing at a time. 

“There’s balance to life and I think 

that’s hard to come by,” says the actress, 

who at 73 now juggles her fashion and 

beauty empire with the joys of playing 

with her two-year-old 

granddaughter, Bea. 

“There’s so much around 

you and so many things 

that are stimulating, but 

you’ve got to do them one at a time 

sometimes. It’s about balance and being 

good to yourself.” 

Smith finds this balance in part by 

fueling her body with supplements— 

including calcium and psyllium husk and 

vitamins B complex, C, and D—and a diet 

Most known for her role in Charlie’s Angels, 

Smith credits a “one-thing-at-a-time” approach 

to life as a secret to happiness. 

informed in part by the eating habits of 

her husband of 21 years, pediatric heart 

surgeon Bradley Allen. 

How has being married to a heart 

surgeon brought balance to your diet? 

Brad opened up a whole new world in 

diet, because as fit and physical as he 

is—he’s in excellent shape—he has high 

cholesterol. And it ran in his families. So he 

was basically on a Mediterranean, low-fat 

diet. But he’s a believer in the fast CT scan 

to see any buildup in the heart, which I 

do. We’re very proactive with health. So 

we eat lots of fruits and vegetables. We 

do eat meat and chicken and fish, but in 

a balanced way. I’m not gonna give up 

hamburgers or pizza. I love them. I’m a 

Texas girl. Every now and then you have 

to splurge or you go cuckoo. I don’t drink, 

I don’t smoke, I’ve never touched a drug. 

And we do eat pretty healthy. I don’t want 

hormones. I don’t want antibiotics in the 

meat or chicken. I have a lot of berries in 

the morning. We might eat oatmeal or 

cereal with three different berries. He has 

egg whites, but I have to have a regular 

egg if I do it. I do a green juice at lunch 

sometimes. I’m pretty aware of what goes 

into my body. I’m not a big coffee drinker 

except in the morning. I don’t do any diet 

drinks anymore. I don’t want aspartame. 

How do you fit fitness into your day? 

I like to work out in the morning. By the 

end of the day, it’s family, it’s dinner, 

it’s collecting your thoughts, reading. 

I’m better and stronger at the beginning 

of the day. And working out with my 

trainer, I think, makes me much better. 

Because you tend to say to yourself, 

“Okay, I’m gonna do five (reps) instead 

of 10.” And then, uh-oh, the phone’s 

ringing. But when my trainer is there, the 

phones are turned off and it’s devoted 

attention to her. It’s important to say, this 

is my turn and I’m gonna work out for 

an hour, and then we can start the calls 

again. And I do think that not only for 

your body but your brain, you need to 

work out at least three times a week as 

you get older. 

What keeps you young at heart? 

My family is my rhyme and reason of 

everything. Without them nothing means 

too much. I grew up with incredible 

parents and an incredible grandfather. So 

I think that sense of family is life’s true 

blessing. It makes you work harder. It 

makes you appreciate everything more. 

Balance also keeps me young at heart. My 

work is something that’s really mine. And 

I think it fulfills me and makes me a whole 

human being. Certainly doing the Spencer 

baby collection with my daughter, who 

designed it, with three generations coming 

together—I’m about all of that. 

How does staying creative contribute 

to your well-being? 

I think anytime you are creative, it’s 

rejuvenating. Sears-Kmart gave me the 

freedom to be creative with my clothing 

line, to have a strong point of view 

that was respected. So that takes all the 

burnout away. You feel good. You feel 

you’re contributing. You feel, oh, wow, 

this is making other people’s lives better, 

not just my own. So I think certainly my 

work is an integral part of feeling good 

about myself. 

Chris Mann is a wellness and fitness writer, natural health brand storyteller, entertainment author and journalist, and digital-content producer (ChrisMann.tv). Check out his blog, wellseeingtv.com. 

PHOTO CREDIT (FROM LEFT): ABC PHOTO ARCHIVES/GETTY IMAGES; CHARLES BUSH 


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hotBUYS/NEW & NOTABLE 

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16 • JANUARY 2019 

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uncommonHERBS/GET TO KNOW BOTANICALS 

Soothe Anxiety with Skullcap 

It’s not a trendy superstar, but this workhorse of the herb world is a true 

American original /// BY KARTA PURKH SINGH KHALSA, DN-C, RH 

Skullcap (Scutellaria lateriflora) has a 

long history of use in the herbal systems 

of North America, and more recently, in 

Europe. Its other common names—helmet 

flower, hoodwort, and Quaker bonnet— 

give you an idea what the flower looks 

like. As a member of the mint family, 

skullcap is found in the rich woods and 

moist soils of North America—from Newfoundland 

to British Columbia and south 

to Georgia and California. But although 

it’s a mint, it has a bitter taste, and isn’t 

particularly aromatic. 

Skullcap has a cooling, drying energy, 

and its aerial parts (leaf, stem, and 

flower) have a variety of uses in herbal 

medicine. The Cherokee and Iroquois 

nations used skullcap tea to stimulate 

delayed menstruation. The Eclectics, 

the dominant herbal legacy in 1800s 

America, extensively wrote about, and 

copiously employed, skullcap for a wide 

range of issues. It was used by 19thcentury 

herbalists to treat a condition 

that today we might call fibromyalgia 

(muscle, ligament, and tendon pain). 

It was once known as “mad 

dog skullcap” and was 

historically used to 

treat rabies. 

Did You Know? 

Skullcap is a uniquely 

American herb first used by 

the Cherokee and Iroquois 

peoples. 

Skullcap 

Studies Are 

Impressive 

Today, skullcap is 

best known as a 

safe, reliable, mild 

sedative that excels in 

relieving anxiety, neuralgia, 

and insomnia. It treats high 

blood pressure, premenstrual 

syndrome, tension headache, and 

muscle spasm. Some contemporary 

herbalists also use it to control Braxton- 

Hicks contractions during late pregnancy. 

One recent study found that rats 

exhibited less anxiety after a dose of skullcap. 

And a double-blind, crossover human 

study of 15 women and 4 men, aged 20–70 

years, found that, in healthy subjects, 

skullcap “demonstrated noteworthy 

anxiolytic effects.” Another study in 2014 

found that, in healthy people, skullcap 

significantly enhanced overall mood without 

a reduction in energy or cognition. 

Skullcap also serves as a nerve tonic 

and tissue rejuvenator, and many recent 

scientific papers have found it to be 

protective for nerve tissue. In addition, it 

seems to have a protective effect on the 

liver, as well as anticancer activity. These 

qualities suggest that skullcap could 

be effective for seizure and movement 

(chorea) disorders, including a variety of 

twitches, ticks, and tremors, for which it 

has been used for centuries. 

A study published in Phytotherapy 

Research found that rodents prone to 

seizures that drank water containing 

skullcap extract were seizure-free, while 

the control group continued to have seizures. 

Skullcap’s calming action is thought 

to be mainly due to its antispasmodic 

constituent scutellarin, a flavonoid glycoside. 

Another constituent, the flavonoid baicalin, 

is known to bind to the GABAA receptor, a 

sedating neural receptor sensitive to many 

sedating drugs, including Valium. 

How Much & What Form to Take 

Skullcap is available in teas, capsules, 

tablets, and tinctures. For a tea, start 

with 10 grams of the dry herb. Infuse 

the chopped dry leaves, strain, and drink. 

Use several small doses throughout the 

day for anxiety, or the entire dose at 

bedtime for insomnia. In tincture form, 

the equivalent dose is 8 tsp. Fresh herb 

tinctures are strongly preferred. 

Historically, skullcap’s effectiveness 

has been enhanced when combined with 

valerian, chamomile, passionflower, and 

vervain, so it shows up in many combination 

formulas for sleep and anxiety. 

There’s not enough information on 

the pharmacological activity and toxicity 

of skullcap to comment on its use during 

pregnancy and lactation; however, no 

specific contraindications have come to 

light. Modern midwives sometimes use 

skullcap for insomnia, sciatica, and stress 

during pregnancy. 

Karta Purkh Singh Khalsa, DN-C, RH, specializes in 

Ayurveda and herbalism, and has more than 40 years 

of experience in holistic medicine. Visit him online at 

kpkhalsa.com. 


asktheNATUROPATHICdoctor/ANSWERS TO YOUR HEALTH QUESTIONS 

Feed Your Genes 

Keeping your DNA healthy is a relatively new idea, but it might 

be the key to avoiding many serious diseases /// BY EMILY A. KANE, ND, LAc 

Emily A. Kane, ND, 

LAc, has a private 

naturopathic practice 

in Juneau, Alaska, 

where she lives with 

her husband and 

daughter. She is the 

author of two books 

on natural health, 

including Managing 

Menopause Naturally. 

Visit her online at 

dremilykane.com. 

: What is epigenetics and 

does it have anything to do 

with my health? 

—José V., Greenville, S.C. 

word literally means “in 

a:The 

addition to changes in the 

genetic sequence.” One of the marvels 

of evolution is that each human is very 

similar, yet unique. The reason we are 

unique is because one of billions of 

possible sperm and one of maybe a few 

thousand eggs came together to become 

each of us. So, the genetic blueprint 

for any given person will be a unique 

jumble of maternal and paternal genes 

that could mix and match in a nearly 

infinite configuration. That’s how we 

evolve—helpful traits get passed along 

because healthier people usually bear 

more healthy children, who in turn live 

and thrive to reproductive age. 

However, there are other pressures on 

our genetic code involving factors that 

turn genes “on” and “off.” Our genetic code 

is a tightly packed bundle protected by 

a coating called histones. These can peel 

back to expose bits of the genetic blueprint 

in response to very specific “requests” from 

chemical information delivered to the 

cell, calling for the building of a certain 

protein, for example. Sometimes these 

chemical requests can get mixed up, and 

Did You 

Know? 

Epigenetic processes are 

natural and essential to many 

functions, but if they occur 

improperly, there can be 

major adverse health and 

behavioral effects. 


the wrong gene (for example, a cancercausing 

gene) can get turned on, or a 

repair enzyme can be made defectively. 

Epigenetic processes are natural and 

essential to many functions, but if they 

occur improperly, there can be major 

adverse health and behavioral effects. 

Causes of Genetic Changes 

A wide variety of illnesses, behaviors, and 

other health indicators are linked with 

epigenetic mechanisms, including cancers 

of almost all types, as well as cognitive, 

respiratory, cardiovascular, reproductive, 

and autoimmune dysfunction. Known 

drivers behind epigenetic processes 

include heavy metals, pesticides, diesel 

exhaust, tobacco smoke, flame retardants, 

polycyclic aromatic hydrocarbons, hormone 

disruptors (especially soft plastics), 

pharmaceuticals, radioactivity, viruses, 

bacteria, and basic nutrients. 

What can be done to reduce the 

potential for epigenetic changes that 

can increase risk of disease? Looking at 

the list of known drivers, living a clean 

life should come to mind. It’s really that 

simple. Of course in an increasingly 

polluted world, it’s difficult to live a 

completely clean life. But doing your 

very best will make a huge difference, 

especially if you plan on having children 

or your children want to be parents. 

Start with making a commitment to 

stop buying food and drink in plastic 

containers. We simply must reduce the 

demand for plastic, which is choking up 

our detox mechanisms on a personal 

and planetary level. Buy a few stainless 

steel water bottles and keep them in 

your car, in your gym bag, at work, and 

by your bedside. Recycle your old plastic 

Tupperware and invest in reusable glass 

containers. Always keep cloth shopping 

bags in your car, and a small compressible 

bag in your purse. Never take a new 

plastic bag at the store. Just stop. 

Top Gene-Supporting Nutrients 

Certain supplements and nutrients can 

amplify our detoxification capacity. In 

order to clear toxins effectively, the bowels 

have to work well (a subject of many 

of these columns). You need to sweat 

regularly (exercise or sauna—mix it up) 

and also have functional urination. It’s 

normal for urine to be a bit yellow in the 

morning, but mostly it should be nearly 

clear. If not, drink more water. 

One of the major ways in which the 

environment can epigenetically alter your 

DNA is via a process called methylation. 

Some people do not “methylate” well and 

can be helped by taking methylated 

vitamins, in particular B vitamins. More 

is definitely not better. Look for a B multi 

with methylcobalamin (the active form 

of B 12 

) in doses in the 1,000 mcg range, 

and methylfolate (not “folic acid,” which is 

synthetic) in the 500 mcg range. 

Vitamin C is also helpful in locking 

in good changes and repairing cell 

replication mistakes. I prefer a buffered 

powder “to bowel tolerance.” Cut back 

the dose if stools get loose. Glutathione 

is arguably the most potent antioxidant 

produced endogenously, and is especially 

potent for lung repair. The main peptide in 

glutathione is NAC, which is a fantastic 

and much more affordable option if you 

aren’t ill, but simply want to maintain good 

health. I recommend taking 600–1,200 

mg of NAC at bedtime. Take the higher 

dose if you’re trying to clear an infection, 

especially if your mucous secretions 

seem sticky or difficult to expectorate. 

Many of us are also low on minerals 

because of soil depletion, so a good 

multimineral supplement can also 

help cells function optimally. I prefer 

liquid multiminerals because of their 

excellent absorption. 

What You Eat = Roughly 

80 Percent of Your Health 

Sufficient sleep, regular exercise, 

and kindness can all favorably 

change epigenetics. For younger 

women, these epigenetic improvements 

can be passed down to your children. 

You might be familiar with the popular 

epigenetic study showing that when 

mother rats lick their pups, they leave 

epigenetic marks on their babies’ DNA. 

This, in turn, helps the pups grow up 

to be calm adult rats. On the other 

hand, pups who receive very little 

licking, grooming, or nursing from 

their moms tend to grow up more 

Most animals make their own vitamin C. But our 

ancestors lost this ability some 25 million years 

ago, so we have to obtain it 

through diet or supplements. 

anxious. It wasn’t their genes that 

dictated their stressed-out behavior, 

but their epigenome, which was 

shaped by the nurturing behavior of 

their mother early in life. Could this 

hold true for humans? New research 

suggests that it might. 

What goes into your mouth 

determines about 80 percent of your 

health profile. Some people have 

“better genes” than others, but all of 

us are at risk of pushing our genes in 

the wrong direction if we persistently 

ingest unnatural chemicals. If you 

truly desire health, choose the cleanest 

food and water possible every day. 

It’s important to frame these choices 

with a joyous desire to be the best 

possible person you can during your 

time on the earth. Don’t think of 

making healthy food choices from a 

perspective of “deprivation.” Instead, 

make a commitment to self-care that is 

gentle, authentic, and consistent. 

Your unique self came to this life 

to be as clear, openhearted, and healthy 

as possible. If you’re reading this, you 

are luckier than most. Do the best you 

can for yourself. There’s nothing better 

than living your best life. 

Do you have a question for Dr. Kane? Email it to editorial@ 

betternutrition.com with “Ask the ND” in the subject line. 

JANUARY 2019 • 21

naturalREMEDY/HOLISTIC STRATEGIES TO HELP YOU FEEL BETTER 

Best Gut Health Remedies 

Quick tips about the top supplements 

for gut health /// BY LISA TURNER 

Fiber 

* Fiber is crucial for gut health, normal 

bowel movements, and elimination of 

toxins. Most Americans get only half 

of what they need from food. 

* Psyllium husk is rich in fiber to 

treat constipation, and is safe for 

long-term use. 

* Fiber-rich flaxseeds help treat 

constipation, especially in people 

with irritable bowel syndrome (IBS). 

Add flax slowly to avoid bloating and 

gas, and take sufficient water. 

* Be aware: fiber can impact the 

absorption of certain medications, so 

take first thing in the morning away 

from medications and supplements. 

* People with allergies to grass pollen 

or melon could have allergic reactions 

to fiber. 

Digestive Enzymes 

* They help break down food and aid 

in digestion. 

* Alpha-galactosidase supplements 

improve the breakdown of legumes. 

* Lactose improves digestion of 

dairy products. 

* Specialized enzymes like as dipeptidyl 

peptidase help break down gluten. 


* 

* 

Protease, lipase, and amylase 

digest protein, fats, and starches. 

Combination formulas with a variety 

of enzymes are best for overall digestion. 

Deglycyrrhizinated Licorice (DGL) 

* Derived from licorice root, DGL is 

used to relieve indigestion, heartburn, 

and acid reflux. 

* It heals and protects the mucosa lining 

the GI tract. 

* It contains flavonoids that protect 

against H. pylori, a common cause 

of ulcers. 

* Unpurified, licorice can have side 

effects and may contribute to high 

blood pressure. Use DGL licorice—this 

TRADITIONAL HERBS FOR HEALTHY DIGESTION 

Tap into the wisdom of plants to heal stomach problems and other digestive issues. Here 

are a few of our favorites: 

* 

* 

* 

* 

* 

FENNEL SEED: This herb is a safe, traditional remedy for bowel irregularities and spasms. 

CHAMOMILE: It’s an antispasmodic herb that soothes the digestive system. 

GENTIAN ROOT: This herb and other bitter botanicals support digestive activity. 

SLIPPERY ELM: This ancient herb soothes inflamed and irritated GI mucous membranes. 

TRIPHALA: This Ayurvedic herb promotes the health of the gut epithelium and villi. It 

also helps ease constipation. 

Healthy Tip! 

Flaxseeds are especially 

helpful in treating irritable 

bowel syndrome. 

form does not contain glycyrrhizin, 

the compound that causes some side 

effects such as high blood pressure. 

Ginger 

* It relieves nausea, vomiting, and 

morning sickness, and is safe for 

use in pregnancy. 

* It can work as well as Dramamine 

against symptoms of motion sickness. 

* It prevents gastric ulcers caused by 

H. pylori and NSAIDs. 

* It aids in digestion by stimulating 

gastric motility and the production 

of enzymes. 

* It has anti-inflammatory and antioxidant 

effects. 

Peppermint 

* It improves bile flow to help ease 

digestion. 

* It helps prevent gas, bloating, and 

flatulence, especially in IBS. 

* It acts as an antispasmodic to ease 

digestive discomfort. 

* The enteric-coated capsules pass 

through intestines, where the oil is 

then released.

* 

If you have acid reflux or GERD, use 

peppermint with caution, as it can 

exacerbate symptoms. 

Glutamine 

* It’s an amino acid found naturally 

in the body. 

* It supports and heals the digestive 

tract, especially the intestines. 

* It preserves the gut barrier function 

and also helps protect the gut epithelial 

tissues. 

* It may help relieve diarrhea. 

* It’s especially useful for IBS and leaky 

gut syndrome. 

Essential Fatty Acids 

* They support nutrient absorption and 

the membrane integrity of the intestinal 

tract. 

* 

* 

* 

* 

Omega-3s work with gut microbiota 

to maintain intestinal wall integrity. 

They may benefit IBS by reducing 

inflammation. 

They help promote bacterial diversity 

in the gut. 

Take them in a specific balanced ratio of 

omega 3, 6, and 9 fats in a ratio of 4:1:1. 

Probiotics 

* These healthy microorganisms restore 

balance to the intestinal microbiome and 

reduce chronic low-grade inflammation. 

* They protect against GI infections, 

inflammatory bowel disease, and IBS. 

* Probiotics reduce diarrhea, especially 

antibiotic-induced diarrhea. 

* They prevent constipation, especially 

in older adults and those with chronic 

constipation. 

* 

* 

They improve digestion and nutrient 

absorption. 

Probiotics maintain overall health of 

the GI tract. 

product 

PICKS 

Arthur Andrew 

Medical 

Devigest ADS 

Bluebonnet 

L-Glutamine 

Powder 

American 

Health 

Enzyme 

Probiotic 

Complex 

Lisa Turner is a chef, food writer, product developer, and nutrition coach in Boulder, Colo. She has more than 20 years of experience in researching and writing about nourishing foods, 

and coaching people toward healthier eating habits. Find her at lisaturnercooks.com. 

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thewiseFATBURNER/STORIES OF TRANSFORMATION FROM NUTRITION & LEPTIN PIONEER KAT JAMES 

The Carb-Cycling Trap 

The plain truth about this questionable practice /// BY KAT JAMES 

Readers have asked about a dietary 

concept that fat-burner enthusiasts 

refer to as “carb cycling”—occasionally 

or periodically reintroducing carbs into 

their diets. Achieving ketosis or leptin 

sensitivity (two states where the body is 

burning ketones, a byproduct of burning 

fat as one’s primary fuel) involves lots of 

individualization and trial and error. But 

the idea of planning weekly carb eating 

“cycles” is—at least from my decades of 

personal and observational experience— 

akin to a self-imposed slippery slope that 

people consistently regret. 

Of course, if you never achieve a 

fat-burning state to begin with, carb-cycling 

is painless, because you’re not switching 

the body’s primary fuel, which always 

involves a degree of discomfort. But, 

for true insulin- and leptin-optimized 

fat-burners, fat is their body’s primary 

fuel. The minute a fat-burner starts 

eating dozens of carbs (and it takes much 

fewer carbs than most think to throw 

you out of a fat-burner state, especially 

if you’re metabolically challenged), the 

body will default immediately to the 

fat-storing, sugar-burning quagmire that 

many of us worked so hard to escape. 

That first spike in blood sugar signals the 

brain that you’re suddenly experiencing 

starvation as a default mechanism of 

cutting off sensitivity to the hormone 

leptin in the hypothalamus. 

If you’re doing what I call a “close-butno-cigar” 

version of “keto” or low-carb (or 

Paleo, or “low-glycemic”), you won’t feel the 

typical discomfort of “carb cycling” because 

you never really achieved a metabolic and 

hormonal fat-burning state to begin with. 

Achieving a true fat-burning state takes 

a minimum of a few transitional (and at 

least one uncomfortable) days after just 

one “carb day” (if you can ever get back to 

a true fat-burning state at all, which some 

never do). So, with both unwitting and 

intentional carb experiences, one would 

be lucky to experience even a day or two 

of the miracles of true fat-burning and the 

physical revelations it brings, including 

unprecedented mental clarity, restful sleep, 

soaring energy, and, of course, speedy, 

struggle-free weight loss. It’s a state I 

equate with being free of the ball and chain 

that made a good part of my life purely 

miserable. A state I’ve lived in gratefully for 

27 amazing years. 


Candida Resurgence Alert 

If your body is in true fat-burner mode 

and not just merely losing weight or 

burning fat here and there, then those 

“carb days” will cause not only major 

discomfort (brain fog, lethargy, and more), 

but also the cultivation of dangerous 

candida and other strains of yeast, as 

the heartiest members of those strains 

propagate wildly again with each “carb 

cycle.” All of the recurrent, candidarelated 

bloating infections will promptly 

return like clockwork each time. 

Only very healthy people with lowerthan-average 

vulnerability to the blood 

sugar, insulin, and leptin-impacting power 

of carbs can just flip back and forth from 

using sugar as their primary fuel. Primitive 

man easily endured flipping in and out of 

fat-burning and sugar-burning (famine) 

modes, but thanks to decades of metabolically 

morphing dietary assaults, most 

modern Americans can no longer do this 

without undue stress, as well as energy 

and microbiome disruption. If you can 

cycle between sugar and fat burning 

without feeling pronounced transitional 

discomfort, then you’re either extremely 

healthy (and unlikely to carry any excess 

weight) or you weren’t in a deep fatburning 

state to begin with. 

James, 52, 

started her 

dramatic selftransformation 

in 1990. Since 

then, she’s led 

88 retreats and 

has become 

known as the 

“Jane Goodall 

of leptin.” 

Primitive man easily 

endured flipping in 

and out of fat-burning 

and sugar-burning 

(famine) modes, but 

thanks to decades of 

metabolically morphing 

dietary assaults, most 

modern Americans 

can no longer do this 

without undue stress, 

as well as energy and 

microbiome disruption. 

Carbs Signal Starvation 

Finally, the idea that carb cycling 

reminds the body it’s not starving, as 

some have claimed, counters the fact 

that fat adaptation requires a metabolic 

state that neurologically senses “times of 

plenty.” It’s the carbs that signal the brain 

to go into starvation-protective, fat-hording, 

and sugar-burning mode. 

For ultra fat-burners—who are not 

only burning ketones but burning them 

efficiently enough to achieve full leptin 

sensitivity—consuming dozens of carbs 

in just one sitting (as many carb-cycling 

guidelines suggest) will prompt a “famine” 

signal to the brain. And thus, the satiety 

signal is suddenly lost (on the spot, after 

your first sip or bite of carbs), and that 

“bottomless hunger” and the resulting 

weight gain return. Some people compound 

this problem by fasting, but fasting also 

prompts the body to go into famine mode. 

Breakfast, for example, instantly becomes 

unappealing once the fat-burner mode 

is interrupted with carbs (see my article 

about discussing a dark side of fasting, 

including research and my personal and 

group observations showing disordered 

eating as a result, at betternutrition.com). 

The very point of achieving fat-adaptation 

or, more ambitiously, leptin sensitivity, is 

to signal the body that you aren’t starving 

anymore by turning on leptin’s signaling in 

the hypothalamus, which is critical to every 

system in the body. 

So in summary, if you’ve found 

the way to get your metabolism to 

function as nature intended, willfully 

interrupting it by carb cycling—especially 

when periodic unwitting interruptions 

are bound to ensue anyway—is an 

incredibly bad idea. Instead, focus on 

mastering and customizing your individual 

metabolic thresholds, something that 

will become a more effortless and joyful 

dietary pursuit than any before it. 

Why re-attach the old ball and chain 

of metabolic dysfunction ever again? 

To learn more about The Kat James Show 

on Sirius XM’s Family Talk (channel 131, 

Saturdays), visit totaltransformation.com. 

To read previous Kat James’ articles, search 

“Kat James” on betternutrition.com. 

Kat James has been called “a master of self-transformation” by SELF magazine in response to her self-guided, 

stunning recovery from liver, autoimmune, and eating disorders that nearly took her life. Her controversial and 

pioneering dietary method—now recommended at top neurology, fertility, functional medicine, and even dental 

clinics—has left countless dramatic success stories in its wake and been featured at top spas and institutions such as 

Omega Institute and Canyon Ranch, as well as on “Today,” Fox, and PBS, among others. Learn more about her 

upcoming program retreats at informedbeauty.com or by calling 877-54-TOTAL. 


naturalBEAUTY/PURE INGREDIENTS FOR SKIN & BODY 

Manuka Honey for Radiant Skin 

Natural beauty products are harnessing the power of this superior honey 

for healthy, glowing skin, thanks to its antibacterial, anti-inflammatory, 

antioxidant, and hydrating qualities /// BY SHERRIE STRAUSFOGEL 

The nutrients in honey are ultra-nourishing 

for skin. Honey’s stickiness allows it to 

attract and retain moisture, and this helps 

keep skin hydrated. But not all honey is 

the same. Its antibacterial quality depends 

on the nectar the bees feed on. Manuka 

honey is packed with the antibacterial 

component methylglyoxal, which is found 

in the nectar of manuka flowers, and 

makes manuka honey extra-potent. 

Manuka honey’s antibacterial quality 

allows it to clear pores and pimples of 

bacteria. It’s a natural anti-inflammatory, 

able to soothe raw, swollen, and irritated 

skin. And its antioxidant ability neutralizes 

free radicals that cause premature aging, 

while also helping skin cells rejuvenate. 

Look for it in natural skin 

products. If you’re allergic to 

bee stings, however, this 

wonder ingredient may 

cause a reaction. 

1Replenish and hydrate with straight-fromthe 

hive First Honey Skin Therapy Cream. 

Medical-grade manuka honey soothes and 

moisturizes dry, irritated skin and provides a 

protective barrier that helps skin heal. Olive and 

jojoba oils and shea butter add moisturizing clout. 

2Sweeten your beauty routine with 

Wedderspoon Manuka Honey Hydrating 

Day Cream. Organic manuka honey, shea 

butter, and aloe moisturize skin, while lemon 

extract brightens and tones. This light, freshsmelling 

cream is ideal for all skin types. 

3Brighten and firm your skin with NOW 

Solutions Clarify & Illuminate Cleanser. 

Manuka honey and marine collagen 

rejuvenate skin and retain moisture. 

Mitostime, a brown algae extract, has 

been clinically proven to help skin 

appear younger. Extra virgin olive 

oil helps replenish your skin’s 

natural oils. 

3 

4Treat your face, neck, and hands to 

Aroma Naturals Orange Honey Blossom 

Extraordinary Beauty Oil. The blend of 

manuka honey with vitamin-rich avocado, coconut, 

sunflower, grape seed, olive, pumpkin seed, 

argan, borage, pomegranate, baobab seed, and 

orange peel oils nourishes and moisturizes skin. 

This light, delicate oil absorbs fast and can be used 

for massage or an all-over moisturizer for dry skin. 

5Protect and condition your hands with 

Pacific Resources International Simply 

Manuka Hand Cream. Manuka honey and 

natural botanicals soften your hands while 

defending them from harsh elements. Available 

in three scents: Simply Manuka, Cool Citrus, and 

Coconut and Lime. 

Did You 

Know? 

Manuka honey didn’t exist 

until European settlers 

brought honeybees to 

New Zealand in 1839. 

Sherrie Strausfogel is the author 

of Hawaii’s Spa Experience: 

Rejuvenating Secrets of the 

Islands (the first book to feature 

aromatherapy in its pages). 

Based in Honolulu, she writes 

about beauty, spas, health, 

cuisine, and travel. Her work 

has appeared in more than 

100 magazines, newspapers, 

guidebooks, and websites. 

2 

1 

4 

5 

PHOTOGRAPHY: PORNCHAI MITTONGTARE; PROP STYLIST: ROBIN TURK 


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7 

WAYS TO 

REFRESH 

YOUR 

LIFE 

Make a commitment to renew your health in the coming year 

with these powerful immune-boosting techniques, secrets to 

luminous skin, and cold-fighting superfoods by Michele Burklund, NMD 

The beginning of a new 

year is truly a time to 

reflect, assess, and refresh 

your life. Trying just a few 

of these techniques can get 

you on the path to renewed 

wellness for 2019. 

1WINTERIZE YOUR 

SKINCARE ROUTINE 

Have you noticed that your skin 

can become especially irritated, dry, or 

even chapped during the cold-weather 

months? There are many variables that 

can contribute to this issue, including 

biting winds, central heating, and the 

drastic difference between outdoor and 

indoor temperatures. So, how do you get 

back your summer glow in the middle 

of winter? 


TRY OIL CLEANSING: It 

might seem counterintuitive 

to apply oil to your face in 

order to cleanse it, but this 

practice can help rebalance 

your skin. Many ove-thecounter 

face washes 

actually strip the oil out of 

your skin, which leaves skin 

overly dry and perpetuates 

an endless cycle of the body 

trying to compensate and 

produce more oil—leaving 

your skin either too dry or 

too oily. Oil cleansing is a great 

way to keep your skin looking radiant 

and balanced all winter long. Try olive 

oil, castor oil, almond oil, rose hip 

seed oil, or jojoba oil—either alone 

or in combination. 

Just add about a quarter-sized amount 

of oil to your hands and massage it into 

your face for 1–2 minutes. This will help 

draw out any impurities or makeup 

residue. Next, put a warm, moist towel 

over your face to gently remove any 

excess oil while still keeping a light 

coating on your skin. 

Try: Aura Cacia Organic Jojoba Oil 

EAT MORE 

OMEGA-3S: 

Balance your skin 

from the inside out 

by adding more 

wholesome omega-3 

fatty acids to your diet. 

Eat walnuts, fatty fish 

such as cod and salmon, 

and flax and chia seeds 

for luminous skin. 

Try: Nordic Naturals Algae Omega

2GRAB A BOWL OF BONE BROTH 

Bone broth has become increasingly popular for one important reason: 

it’s incredibly nutritious. Bones are rich in minerals, vitamins, amino acids, 

omega-3 and omega-6 fatty acids, and gelatin. This simple-yet-powerful combination 

has been shown to help with leaky gut, support collagen production, improve joint 

health, and provide essential nutrients. 

If boiling bones yourself seems like a tall task, there are many quality readymade 

bone broths available at health food stores, as well as bone-broth-enhanced 

supplements that make it easier than ever to get a healthy dose of this super-nutritious 

food into your diet. 

3EMBRACE 

ELDERBERRY 

Elderberry is 

a powerful plant 

with potent virusfighting 

properties. 

A study published in 

the Journal of Nutrients 

compared two groups of 

international travelers, those who took 

elderberry versus those who did not, 

over a two-week period before and after 

their flights. The study found that the 

travelers who used 

elderberry had a lower 

occurrence of colds, 

as well as a 

decrease in 

cold symptoms 

and duration. Mix 

some elderberry 

syrup into your water 

and drink it through the 

day as a delish cold-fighting remedy. 

Try: Gaia Herbs Black Elderberry Syrup 

4NOURISH & HEAL WITH 

WINTER HERBS 

Herbs such as cardamom and 

cinnamon might be exactly what you 

need to warm up on a cold winter’s 

day. These healing spices heat the body 

by bringing the blood to the surface 

of skin, but that’s just one of their 

healthful properties. 

Cardamom is a peppery spice 

native to the forests of India, used 

in Ayurvedic medicine to support 

detoxification, decrease inflammation, 

and boost immunity. Mix it into hot 

chocolate, drink it in chai tea, or 

chew a pod instead of gum. 

Cinnamon is a nourishing spice 

that comes from the inner bark of the 

tree. It’s known for its woody fragrance 

and has potent healing properties. 

A study published in the Journal of 

Agricultural and Food Chemistry 

measured the antioxidant capacity of 

26 different spices and found cinnamon 

to be the clear leader. 

This delicious spice has 

been shown to help 

balance blood sugar, 

decrease inflammation, 

support cognitive 

function, and fight 

bacterial and fungal 

infections. Sprinkle on 

your favorite winter 

beverage for an extra kick. 

Try: Numi Organic Tea Turmeric Chai Golden Latte 


5ADAPT WITH ASTRAGALUS 

Astragalus root is a potent 

adaptogen that has been prized 

by herbalists for more 2,000 years for 

its powerful healing properties. Studies 

show that it reduces the effects of stress 

on the body, enhances the immune 

system, supports detoxification, and has 

antiaging properties. 

Immune-Boosting Soup 

Serves 8 

Packed with astragalus and other powerful healing ingredients, this healthy comfort food will 

give your immune system that extra pick-me-up to banish any virus. 

5 cups water 

1 Tbs. miso paste 

1 cup shiitake mushrooms (sliced) 

2 small yellow onions (minced) 

1 cup celery (sliced) 

1 cup carrots (sliced) 

1 cup bell peppers (sliced) 

1 Tbs. ginger (grated) 

1 tsp. turmeric 

¼ tsp. black pepper 

3–4 dried slices of astragalus root 

5 cloves garlic 

1 Tbs. coconut oil 

Heat water and miso paste in large pot, and 

allow paste to dissolve. Add mushrooms, 

onion, celery, carrots, peppers, ginger, 

turmeric, black pepper, and astragalus slices, 

and simmer 1 hour (or longer if needed). 

Add raw garlic and coconut oil for the final 

10 minutes of simmering. Remove astragalus 

slices from soup before serving. 

Per serving: 50 cal; 1g prot; 2g total fat 

(1.5g sat fat); 7g carb; 0mg chol; 90mg sod; 

2g fiber; 3g sugar 

PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK 


6SAVOR SEASONAL 

SUPERFOODS 

Give your diet a New Year’s 

upgrade with these wintertime favorites: 

Mandarin oranges 

are tasty citrus fruits 

that you might recognize 

as clementines, satsumas, 

or tangerines, which are all part of the 

same family. Internally, the juice of 

mandarins will give you the building 

blocks for great skin, as well as an 

immune boost with vitamin C, vitamin A, 

phytonutrients, and lots of fiber. The 

phytochemicals tangeretin and hesperidin, 

which are found in Mandarin peels and 

juices, have powerful antiaging and 

immune-boosting actions. 

Pomegranates are an 

ancient and highly prized 

fruit found in writings and 

artifacts dating back 

thousands of years. They’re loaded 

with nutrients, rich in antioxidants, 

have powerful anti-inflammatory effects, 

are heart-healthy, and help to balance 

blood sugar. They also contain a unique 

compound called punicalagin. One study 

found that pomegranate juice has three 

times more antioxidants than green tea 

and red wine, attributing this to the 

punicalagin content. Sprinkle pomegranate 

seeds on top of a salad or enjoy them as a 

satiating snack. 

Broccoli isn’t merely a 

healthy vegetable, it’s 

a potent medicinal food 

packed with vitamins 

and minerals. This cruciferous vegetable 

contains a unique combination of plant 

compounds, including sulforaphane, 

indole-3-carbinol, carotenoids, quercetin, 

and kaempferol. A recent study published 

in the International Journal of Food 

Sciences and Nutrition found that 

broccoli and its constituent sulforaphane 

have immune-modulating abilities. 

Broccoli can be enjoyed raw, steamed, 

or added to dishes such as pasta for 

texture and taste. 

7TRY THE WET SOCK TREATMENT 

The wet sock treatment is a traditional hydrotherapy technique that can 

be highly effective at relieving upper respiratory symptoms. You might be 

wondering how wearing wet socks at bedtime treats colds. Well, wearing cold, wet 

socks causes the blood vessels in your feet to constrict and reflexively increase blood 

circulation to the rest of your body, including your head and neck. This increase in 

circulation helps to transport nutrients and stimulate the healing process. As the feet 

eventually warm up, the blood vessels will begin to dilate again, which in turn stimulates 

movement in the lymphatic system and decreases sinus congestion. In fact, the North 

American Journal of Medical Sciences published an article titled “Scientific Evidence- 

Based Effects of Hydrotherapy on Various Systems of the Body,” which showed that 

localized cold therapy to the feet was helpful in opening bronchial passages. 

To take advantage of hydrotherapy, completely immerse a pair of cotton socks in 

cold water just before bedtime. Wring them out thoroughly, and put them on your 

feet. Then put on a pair of thick (dry) wool socks to cover the wet socks. Go to bed, 

and keep both pairs of socks on throughout the night. Wake up with dry socks and 

less sinus congestion. 

Michele Burklund, NMD, is a physician specializing in holistic health and preventive medicine. Burklund believes that true medicine 

discovers the root cause of an illness, rather than simply treating symptoms. Visit medicinewild.com to learn more. 


Big on flavor and relatively low 

in calories, these smoothies are 

the perfect way to boost your 

wellness this year 

In the constant struggle to get more fruits and 

vegetables into our diets, we could all use a 

little help. Enter smoothies. Easy-to-make and 

oh-so-delicious, these clever concoctions are 

loaded with antioxidant-packed fruits, plus other 

wholesome ingredients such as yogurt, green tea, 

and tofu. Just give a couple of these recipes a try, 

and sip your way to better health in 2019. 

Serves 4 

1⅔ cup apple juice 

⅔ cup lowfat vanilla yogurt 

2½ cups fresh peaches, sliced and 

partially frozen 

½ cup raspberries, partially frozen 

2 cups ice chips 

Blend all ingredients in blender, and enjoy. 


(0g sat fat); 22g carb; 5mg chol; 25mg sod; 


PHOTOGRAPHY: PORNCHAI MITTONGTARE | FOOD STYLING: CLAIRE STANCER | PROP STYLIST: ROBIN TURK 


Serves 4 

This smoothie uses cream of 

coconut for rich coconut flavor. 

Don’t mistake it for coconut 

milk, which is not sweetened. 

¾ cup skim milk 

1 cup nonfat frozen vanilla yogurt 

2 Tbs. cream of coconut (such as Coco Lopez) 

2 cups fresh pineapple, diced and partially frozen 

1½ cups crushed ice cubes 

Fresh pineapple wedges for garnish 

Pour milk into blender. Add yogurt, cream of coconut, pineapple, 

and ice. Blend until ice is incorporated and very fine, 

about 30 seconds. Stop and stir if blender slows or stalls. 

Garnish each serving with pineapple wedges. 

Per serving: 130 cal; 4g prot; 1.5g total fat (1g sat fat); 26g carb; 

5mg chol; 70mg sod; 1g fiber; 18g sugar 

Serves 1 

1 frozen banana 

⅔ cup almond milk 

1 cup ice 

½ cup 2% plain Greek-style yogurt 

2 Tbs. PB2 Powdered Peanut Butter 

with Premium Chocolate 

1 tsp. vanilla extract 

Blend all ingredients in blender, 

and enjoy. 

Per serving: 320 cal; 20g prot; 6g total 

fat (1.5g sat fat); 51g carb; 5mg chol; 

270mg sod; 5g fiber; 30g sugar 


Serves 4 

2½ cups Granny Smith apples, peeled, 

diced, and partially frozen 

1 Tbs. lemon juice, freshly squeezed 

¾ cup apple juice 

1¼ cups nonfat frozen vanilla yogurt 

¼ cup Walden Farms Sugar Free 

Caramel Syrup 

1¼ cups ice chips 

Blend all ingredients in blender, 

and enjoy. 

Per serving: 110 cal; 

3g prot; 0g total fat 

(0g sat fat); 26g 

carb; 5mg chol; 

80mg sod; 2g 

fiber; 16g sugar 

Serves 1 

. 

1 cup frozen diced mango 

½ cup each shredded carrot 

½ cup 2% plain Greekstyle 

yogurt 

½ cup double-strength 

chai green tea (such as 

Yogi Tea) 

1 Tbs. minced fresh ginger 

Blend all ingredients in blender, and enjoy. 

Per serving: 200 cal; 13g prot; 3g total fat (1.5g sat fat); 34g 

carb; 5mg chol; 85mg sod; 3g fiber; 27g sugar 

Serves 1 

½ banana 

½ cup frozen blueberries 

½ cup açai-blueberry juice 

¼ cup soft silken tofu 

¼ cup plain soy milk 

1 tsp. lemon juice 

Process all ingredients in blender until smooth. 

Per serving: 230 cal; 6g prot; 3.5g total fat (0g sat fat);46g carb; 0mg chol; 45mg sod; 4g fiber; 33g sugar 


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By Lisa Turner 

An inside look at 

some of today’s 

trendiest diets: 

what works— 

and what doesn’t 

FIVE 

Every year, there’s a new crop of diets focused on weight loss, 

disease prevention, or overall longevity. In general, the best 

of these avoid calorie counting, focus on whole foods, and are 

either balanced enough that they can be followed for the long 

run, or effective enough that they’re worth trying for a short 

time. Here’s a look at five of today’s most popular eating plans, 

with the best and worst of each. 

➊THE KETOGENIC DIET 

Possibly the most popular diet of 

2018, the ketogenic (also called “Keto”) 

diet focuses on minimal carbs—about 5 

percent of daily calories—with moderate 

protein (20 percent) and very high 

amounts of fat (75 percent). It’s designed 

to shift the metabolism into ketosis, a 

state in which the body burns fat, instead 

of sugar, for fuel. The diet is geared 

primarily for weight loss, and studies 

show that it may also prevent seizures 

and protect against neurodegenerative 

disorders and other diseases. 

What you eat. The Keto diet is composed 

mostly of “good” fats—coconut oil, 

nuts, full-fat dairy, and other forms 

of saturated and monounsaturated 

fats. Hydrogenated fats and processed 

vegetables oils such as safflower or 

soybean oils are avoided. Proteins 

include meat, eggs, fish, and nuts. 

Vegetables are limited to low-starch 

varieties, and fruit is generally 

restricted to berries. Beans, grains, 

sugars, or starches are avoided. 

What’s good. Because it strictly bans 

sugar and starches, it can promote 

balanced blood sugar and rapid 

weight loss. And the high amount of 

fat means you’ll rarely feel hungry. 

What’s bad. It’s low in fiber, and limits 

fruits, vegetables, and legumes—foods 

that have been shown to protect 

against cancer and other diseases. 

It’s high in saturated fats, which have 

been linked with increased risk of 

disease. And there are side effects, 

including dehydration and what’s 

called “keto flu,” a feeling of lethargy, 

brain fog, and nausea. 

The bottom line. The Keto diet is 

great for quick weight loss and 

balancing insulin, but it’s generally 

not a life-long eating plan. 


➋INTERMITTENT FASTING 

This plan involves cycling between periods of eating and fasting. The most 

popular approach, called the 16/8 plan, limits eating to an eight-hour window. 

So, for example, you’d finish eating at 8 p.m., and then have your next meal at noon 

the following day. Other plans avoid food for one or two days a week, while eating 

normally on the remaining days. Some studies show that intermittent fasting can 

promote weight loss, decrease insulin resistance, improve metabolic health, protect 

against disease, and possibly increase longevity. 

What you eat. Generally, whatever you want. There are no caloric recommendations, 

nor any restrictions on the kind of food you eat. In reality, most people who follow 

this plan focus on healthy foods. 

What’s good. It’s relatively easy to follow, and allows for the consumption of a 

wide variety of healthy foods. It’s also extremely flexible, unlike other diets, and 

can accommodate specific eating plans including vegan, vegetarian, low-carb, 

and diets based around allergies or food sensitivities, 

What’s bad. Because there are no guidelines, you may be tempted to overeat or 

binge on unhealthy foods—especially if you haven’t eaten for 16 hours. It’s also 

easy to get dehydrated. 

The bottom line. You can use Intermittent Fasting on a regular basis, but only if 

you don’t have trouble sticking to a healthy eating plan. 

➌THE ALKALINE DIET 

Designed to create an alkaline 

state in the body, this diet—recently 

popularized by Patriots quarterback 

Tom Brady—avoids high-acid foods 

and encourages the consumption of 

alkaline foods. The goal of the Alkaline 

Diet is to promote optimal pH of blood 

and cellular fluids—around 7.2 to 7.4, 

or slightly alkaline. It’s thought that 

chronically acidic blood leads to weight 

gain and a variety of health issues, and 

that an alkaline diet can reduce the risk 

of Alzheimer’s, osteoporosis, kidney 

disease, joint inflammation, rheumatoid 

arthritis, and even cancer. 

What you eat. Fruits, vegetables, 

and some nuts, legumes, and grains 

are considered alkaline in varying 

degrees. The diet avoids high-acid 

foods such as meat, dairy, eggs, fish, 

sugar, alcohol, processed foods, and 

grains including wheat, white rice, 

 

and rye. Generally, about 80 percent 

of the diet should be alkalizing foods, 

with 20 percent acid-forming. 

What’s good. The diet focuses on 

whole foods and includes ample 

amounts of vegetables and fruits, 

as well as specific nuts, grains, and 

legumes, all of which have been shown 

to promote health and reduce the risk 

of disease. It doesn’t eliminate entire 

food groups, and is flexible enough for 

vegans or vegetarians. 

What’s bad. It’s complicated to 

follow. You’ll generally need some 

kind of chart or reference to figure 

out which foods are acidic and which 

are alkaline, and even experts on 

the topic may disagree. It also tends 

to be low in protein. 

The bottom line. If you make sure 

that you’re getting enough protein, 

and can get used to following charts 

and lists, the Alkaline Diet can be a 

long-term eating plan. 


➍THE WHOLE30 

Based on the principles of the Paleo diet, the Whole30 goes one step further 

and restricts the diet to whole, unprocessed foods for 30 days. The goal is not 

only to lose weight, but also to address health issues, especially digestive issues, 

gut problems, inflammation, and chronic pain. There’s no calorie counting, and the 

creators of the diet recommend that followers avoid weighing or measuring 

themselves during the 30 days. 

What you eat. The Whole30 focuses on moderate portions of meat, seafood, 

and eggs, lots of vegetables, small servings of fruits, and healthy, unprocessed 

fats such as nuts, avocados, and olive oil. Sugar of any kind—including honey, 

coconut sugar, or maple syrup, which are generally allowed on the Paleo 

diet—is prohibited. Grains, legumes, dairy, alcohol, and processed foods 

(including “Paleo-friendly” snacks) are also avoided. 

What’s good. The diet includes a variety of high-fiber, antioxidant-rich vegetables 

shown to reduce the risk of many diseases. Because it avoids sugars and processed 

foods, it can help curb cravings, break processed-food habits, promote weight 

loss, and balance insulin levels. The variety of foods makes it somewhat 

easier to follow than the Keto or other more restrictive diets. 

What’s bad. Beans and legumes, shown to reduce the risk of heart disease, 

cancer, and other diseases, are eliminated. Dairy—which has been linked 

in many studies to reduced waist circumference and protection against 

disease—is eliminated. And there are no restrictions on saturated fats. 

The bottom line. The Whole30 is a great jump start for 30 days, but if followed 

to the letter, it’s probably not a life-long plan. 

➎THE MIND DIET 

A blend of two clinically proven 

diets—the Mediterranean Diet and the 

DASH Diet—this plan was developed by 

a nutritional epidemiologist to protect 

the brain and reduce the risk of Alzheimer’s 

disease and cognitive decline. Some 

studies show that it can reduce the 

risk of Alzheimer’s by up to 53 percent. 

Though the MIND Diet wasn’t designed 

for weight loss, it’s possible you’ll lose 

weight because it avoids sugar, fried 

foods, and processed foods. 

What you eat. The diet focuses on 

10 brain-healthy food groups—leafy 

greens, other vegetables, berries, nuts, 

olive oil, whole grains, legumes, fish, 

poultry, and wine—and avoids red 

meat, butter and margarine, sugary 

foods, fried foods, and fast food. Eggs, 

dairy, and fruits besides berries are 

neither included nor excluded, though 

the authors recommend that if you do 

eat dairy, stick with low-fat versions. 

What’s good. Because the MIND 

Diet emphasizes leafy greens, 

vegetables, and legumes, it’s 

high in fiber, antioxidants, and other 

compounds shown to prevent disease. 

It’s also flexible enough that vegans 

or people with specific food 

restrictions can follow it. 

What’s bad. The plan itself 

includes specific amounts 

of the 10 brain-healthy 

foods, so it involves a fair 

amount of planning and 

organization. And if you’re 

not a wine drinker, you’ll 

completely exclude one of the 

10 groups. (The creators of the 

diet say that if you don’t 

currently drink alcohol, 

don’t start.) 

The bottom line. Once 

you get used to organizing 

and planning around the 

food groups, the MIND Diet 

can be followed indefinitely. 

Lisa Turner is a chef, food writer, product developer, and nutrition coach in Boulder, Colo. She has more than 20 years of experience in 

researching and writing about nourishing foods, and coaching people toward healthier eating habits. Find her at lisaturnercooks.com. 


SHOPPING CART 

Product Spotlights 

Essential Formulas Dr. Ohhira’s Probiotics 

Last spring, news organizations around the world (including Forbes and Yahoo! News) 

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Dr. Ohhira’s and water kept her healthy and helped her avoid jet lag during her extensive travels. 

Nature’s Answer Sambucus Mega Gummies 7X 

Nature’s Answer Sambucus Mega Gummies 7X support a healthy immune system while boasting 

40 grams of fresh black elderberries per gummie! This gummie stands above the rest by packing in 

seven times the concentration of elderberry than the competition. Gluten-free, vegan, and alcohol-free, 

this is the gummie you can trust. 

Solgar Spoonfuls 

Solgar Spoonfuls make it easy to add a plant-based source of protein to your diet 

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Frangiosa Farms Colorado Hemp Honey Sticks 

Portable, convenient, and packed full of the world’s sweetest hemp supplement. Full-spectrum 

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asktheNUTRITIONIST/ANSWERS TO YOUR FOOD QUESTIONS 

Green Up Your 

New Year 

These powerhouse vegetables are packed with nutrients 

and easy to add to your diet /// BY MELISSA DIANE SMITH 

: It’s the beginning of a new year, and I know I should eat more vegetables. Unfortunately, 

I don’t know what to do with many vegetables, especially dark green leafy vegetables, 

which are supposed to be so packed with nutrients. Can you provide some ideas? 

—Michelle N., Dallas 

Melissa Diane 

Smith is an 

internationally 

known journalist and 

holistic nutritionist who 

has more than 20 years of 

clinical nutrition experience 

and specializes in using 

food as medicine. She is 

the cutting-edge author 

of Going Against GMOs, 

Going Against the Grain, 

and Gluten Free 

Throughout the Year, and 

the coauthor of Syndrome 

X. To learn about her 

books, long-distance 

consultations, nutrition 

coaching programs, or 

speaking, visit her 

websites: 

melissadianesmith.com 

and againstthegrainnutrition.com. 

a:Without a doubt, encouraging 

clients to eat fewer grains and 

more vegetables is the most common 

advice I give in my counseling practice. 

It’s also true that many people who 

aren’t used to eating many vegetables 

are intimidated by incorporating dark 

leafy greens into their diet. But it’s 

easier than you think. 

Eating greens actually is a New Year’s 

tradition for many people. The custom 

developed not for health reasons but for 

financial good luck, because greens 

resemble money, specifically 

folding money. In Germany, 

there’s a tradition of eating 

green cabbage in the form 

of sauerkraut or stuffed 

cabbage leaves on New 

Year’s Day to bring an 

abundance of money. 

Other people who 

adopted the custom 

swapped cabbage for 

other greens that they 

preferred or that grew in 

their area. In the American 

South, many people eat 

black-eyed peas and greens 

on New Year’s Day. 

Regardless of whether they’ll bring 

you good luck, greens are nutritional 

powerhouses filled with vitamins, minerals, 

and phytonutrients. They are also rich 

in chlorophyll, which alkalinizes the 

blood, and fiber, which keeps the colon 

healthy. The current USDA Food Pyramid 

recommendation is that adults should 

consume about 3 cups of dark green 

vegetables per week, but many nutritional 

experts think that is much too low. 

There are three main categories of 

dark green leafy vegetables: lettuces, 

spinach and Swiss chard, and cruciferous 

leafy greens. Here’s a rundown on how 

to use them. 

Did You 

Know? 

Ancient Egyptians and 

Romans considered 

arugula to be an 

aphrodisiac. 


Lettuces 

Dark green lettuces include romaine, 

green leaf, and butterhead. These nutrientdense 

leaves are easily incorporated into 

the diet by making raw salads. If you’re 

accustomed to eating salads made of 

iceberg lettuce, start “greening up” your 

diet by mixing in one of these darker 

lettuces, and gradually add more and 

more dark green lettuce each week. 

If you already eat salads made with 

dark green lettuce, you can boost the 

nutritional status of your salads by 

adding nutrient-rich carrots, red onions, 

cucumbers, and/or other greens such 

as spinach or kale. 

Spinach and Swiss Chard 

Spinach and Swiss chard are leafy greens 

in the amaranth family. Both are rich 

in iron, which is needed to make the 

hemoglobin that transfers oxygen in the 

blood from the lungs to the tissues. These 

leaves are very versatile: You can include 

them in raw salads; chop, season, and sauté 

them alone or with pieces of poultry 

or meat; or add them to egg scrambles. 

Try making Filet of Sole Florentine. 

With spinach, onions, and olive oil, it’s 

a delicious way to enjoy a mild fish. 

3 MORE GREAT WAYS 

TO ENJOY GREENS 

* 

* 

* 

Try adding CHOPPED GREENS— 

chopped kale, collards, chard, or 

spinach—to chicken soup. Simmer 

until the greens are tender, 3–10 

minutes (depending on which kind 

of green you’re using). 

Make BEANS & GREENS. Soak beans and cook them until they’re done, then add 

sautéed onion, garlic, and raw greens of your choice; stir and cook until the greens 

wilt. This same comb0 of veggies can be added to cooked brown rice or quinoa. 

If you prefer to eat kale in the form of a tasty snack food, try kale chips. Organic 

brands that you can find in most health food stores include Rhythm Superfoods 

Kale Chips, Brad’s Crunchy Kale, and Made in Nature Kale Chips. [Editor’s note: See 

our recipe for Crunchy Sunflower-Kale Chips on betternutrition.com.] 

Cruciferous Leafy Greens 

Kale, collard greens, cabbage, bok choy, 

broccoli, and arugula are cruciferous 

vegetables that belong to the Brassicaceae 

family of plants. Cruciferous vegetables are 

packed with sulfur-containing compounds 

known as glucosinolates, which have been 

shown to have cancer-fighting properties. 

They have also been linked to a long list of 

health benefits, including increased weight 

loss and improved heart health. 

Cruciferous vegetables are not only 

low in calories, they’re high in fiber, 

which promotes satiety and wards off 

cravings. One study published in PLoS 

One in 2015 found that each serving of 

cruciferous vegetables was associated 

with 0.68 pounds of weight loss over a 

two-year period. 

Despite the health benefits of cruciferous 

vegetables, the digestion of raw cruciferous 

vegetables in the intestines releases goitrogens, 

which can increase the need for 

iodine, and in excess, can cause damage to 

the thyroid. If you have thyroid problems, 

you might want to err on the side of caution 

and eat only cruciferous vegetables that 

have been cooked. 

Here is a quick rundown of easy-touse 

cruciferous vegetables: 

Arugula—The sharp flavor of this 

peppery salad green makes it a great 

standalone option with a vinaigrette 

dressing. You also can chop and sauté 

arugula just like spinach. Or steam it 

on top of cooked eggs. 

Bok Choy—Nothing says Chinese 

stir-fry quite as much as adding baby bok 

choy leaves to a wok with other vegetables 

and tamari sauce or coconut aminos, then 

stir-frying until tender. If you buy large 

bok choy, rip the leaves from the stems, 

chop the stems in small pieces, stir-fry 

them first until they’re done, then toss in 

the leaves. 

Broccoli—The easiest way to prepare 

broccoli is to steam it until tender, then 

top it with butter, coconut or avocado 

oil, and salt and pepper. Or you can add 

shredded cheese on top. 

Cabbage—Stuffed cabbage leaves with 

meat and rice is a traditional New Year’s 

meal for some. Or make a Chinese stir-fry 

with Napa cabbage and bok choy, chicken 

or meat, garlic, and tamari. Another great 

way to use green cabbage or green and 

red cabbage is to make cole slaw. Try it 

with olive oil, lime juice, cilantro leaves, 

and avocado in place of mayonnaise. 

Collard Greens and Kale—The most 

common way to use collard greens and 

a variety of different types of kale is to 

tear the leaves, discard the stems, and 

sauté the leaves in oil with garlic, salt, 

and pepper. You also can add a bit of 

chicken or vegetable stock for extra 

flavor, and add chicken or beef pieces to 

turn the side dish into a meal. Or make 

a nest of sautéed greens, then crack two 

eggs on top, and cover the eggs to steam 

them until they’re done to your liking. 

The easiest type of kale to use in 

salads is dinosaur kale, also known as 

Tuscan or lacinato kale, which is more 

tender and less bitter than curly kale. 

Massage a dressing of olive oil, salt, and 

lemon juice or orange juice into lacinato 

kale leaves, add some dried cranberrie s, 

and allow the greens to macerate on 

the counter for at least an hour. Mix in 

chopped orange pieces before serving. 

Do you have a question for the nutritionist? We would 

love to hear from you. Please email your questions to 

bnaskthenutritionist@gmail.com. 


eating4HEALTH/FOODS & MEALS THAT HEAL 

Heal Your Liver 

Keep your body’s most important detoxification pathways in top shape with 

these liver-supportive veggies and herbs /// BY LISA TURNER 

After a long holiday season with too 

much sugar, fat, and heavy drinking, your 

liver may need a little care. Try these 

seven foods, shown to help strengthen 

the liver, improve its cleansing processes, 

and protect it from damage. 

➊ Artichokes are rich 

in cyanarin, chlorogenic 

acid, and other compounds 

that boost the liver's detox 

pathways, protect against oxidative 

stress, and reduce the risk of liver 

damage. It's also high in inulin, which 

helps stimulate components of the 

immune system. 

TRY THIS: Steam whole artichokes and 

serve them with warm olive oil infused 

with rosemary and garlic; toss chopped 

artichoke hearts with cannellini beans, 

black olives, roasted red peppers, and 

baby arugula; quarter baby artichokes, 

grill until tender, and toss with a 

dressing of minced shallots, grapefruit 

juice, and olive oil. 

➋ Coffee reduces 

inflammation and 

protects against fatty liver 

disease and inflammation. 

Studies show that drinking coffee lowers 

the risk of cirrhosis, a condition marked 

by scarring of the liver, even in people 

with chronic liver disease. It may 

also protect against liver cancer and 

reduce mortality in people with chronic 

liver disease. 

TRY THIS: Blend cooled espresso with 

vanilla Greek yogurt, freeze in an ice 

cream maker, and top with shaved 

chocolate; simmer coconut milk with 

ginger, turmeric, and honey, then strain 

and add to brewed coffee; mix instant 

espresso powder, brown sugar, chipotle 

powder, garlic powder, and brown sugar, 

and use as a rub for grilled salmon. 

➌ Broccoli sprouts, 

like all cruciferous 

vegetables, are rich in 

sulforaphane and other compounds that 

boost detoxification and protect the liver 

from damage. In one study, men with 

fatty liver disease who took broccoli sprout 

extract showed improved liver enzyme 

levels and decreased oxidative stress. 

TRY THIS: Toss broccoli sprouts with sliced 

red onion, pomegranate seeds, walnuts, 

feta cheese, and olive oil; roll broccoli 

sprouts, avocado, carrots, cucumbers, and 

cooked brown rice into sheets of nori for 

quick veggie sushi; sauté shallots and 

wild mushrooms in olive oil and garlic, 

add broccoli sprouts to warm, and toss 

with pasta. 

➍ Beet juice 

has traditionally 

been used as a 

remedy to activate 

liver enzymes and increase bile, which 

helps the liver's detox function. It's high 

in betalains and other compounds that 

have been shown to reduce inflammation, 

protect against oxidative stress, and 

reduce the risk of liver damage. 

TRY THIS: Juice whole beets, ginger, 

carrots, and green apples for an uplifting 

morning beverage; combine beet juice, 

grapefruit juice, lime juice, and sparkling 

water, and garnish with lime wedges; 

simmer beet juice with honey, rosemary 

sprigs and balsamic vinegar, and use as a 

glaze or dressing. 

➎ Grapefruit is packed 

with naringenin and 

naringin, antioxidants 

that protect the liver by 

reducing inflammation 

and preventing oxidative damage. Some 

studies have shown that naringenin and 

naringin may help reduce the risk of 

cirrhosis and hepatic fibrosis, the 

development of excessive connective 

tissue in the liver. Naringin also 

helps the liver's ability to metabolize 

alcohol and protects against some of 

its damaging effects. 

TRY THIS: Toss grapefruit sections with 

cubed avocado, frisse, pomegranate 

seeds, and pistachios; combine chopped 

grapefruit sections with minced red 

pepper, red onions, jalapeno peppers, 

cilantro, and lime juice for a zesty salsa; 

cut grapefruits into wedges, including 

skin, toss with sliced fennel and olive oil, 

and roast until tender. 

➏ Green tea 

is high in catechins, 

antioxidants that 

improve blood 

markers of liver health, boost liver 

enzyme levels, and protect against 

oxidative stress and fat deposits in the 

liver. Some studies suggest that green 

tea also reduces the risk of liver cancer. 

Because some studies suggest that 

concentrated green tea supplements 

can increase the risk of liver damage, 

it's best to drink it in its natural form. 

TRY THIS: Cook brown rice and dried 

mushrooms in a broth of strong brewed 

green tea, tamari, and ginger; combine 

matcha green tea powder with minced 

garlic, ginger, sesame oil, and rice vinegar 

for a robust Asian dressing; purée cooled 

green tea with cucumbers, baby spinach, 

and honey for a refreshing beverage. 

➐ Blueberries are 

rich in anthocyanins, 

antioxidants that 

reduce inflammation and protect the 

liver from oxidative stress. Some studies 

suggest that blueberries, as well as 

cranberries, protect against liver damage 

and reduce the risk of fibrosis. 



Broccoli Sprout Salad with 

Matcha-Ginger Vinaigrette 

Serves 4 

This Asian-inspired salad is loaded with 

sulforaphane, catechins and other compounds 

that boost detoxification and protect the liver 

from damage. Adjust the matcha powder 

in the vinaigrette to taste; we used the full 

amount for the most robust flavor and added 

liver protection. If you can't find goji berries, 

swap cranberries instead. 

3 Tbs. rice vinegar 

1 Tbs. honey 

1 Tbs. finely chopped peeled 

ginger root 

2 garlic cloves, finely minced 

2–3 tsp. matcha green tea powder 

2 tsp. tamari 

4 Tbs. light (not toasted) sesame oil 

2 cups packed broccoli sprouts 

2 cups packed baby spinach leaves, 

shredded or chopped small 

1 medium carrot, cut into thin matchsticks 

1 small celery stalk, very thinly sliced on 

the diagonal 

½ small red onion, thinly sliced 

½ cup sugar snap peas, thinly sliced on 

the diagonal 

¼ cup toasted cashews 

¼ cup goji berries 

2 Tbs. black sesame seeds 

1. In small bowl, whisk together rice 

vinegar, honey, ginger, garlic, matcha 

powder, and tamari until well blended. 

Whisk in sesame oil. Season to taste with 

salt and white pepper. Set aside. 

2. In medium bowl, combine broccoli 

sprouts, baby spinach, carrots, celery, red 

onion, and sugar snap peas. Drizzle salad 

with just enough dressing to lightly coat, 

and toss to mix well. Add cashews, goji 

berries, and black sesame seeds, and toss 

to combine. Divide salad between four 

bowls, and serve immediately. 

Per serving: 300 cal; 9g prot; 21g total fat (3 sat fat); 

19g carb; 0mg chol; 220mg sod; 4g fiber; 12g sugar 

TRY THIS: Simmer mashed blueberries with 

minced onion and sprigs of fresh thyme, 

then purée for a savory jam; toss blueberries 

with chopped kale, dried cranberries, 

edamame, red onion, cashews, and quinoa, 

and drizzle with olive oil; combine 

blueberries, Greek yogurt, and chia seeds, 

then refrigerate overnight and top with 

chopped pecans for a fast breakfast bowl. 

Lisa Turner is a chef, food writer, product developer, and nutrition coach in Boulder, Colo. She has more than 20 years of experience in researching and writing about nourishing foods, and coaching people toward healthier 

eating habits. Find her at lisaturnercooks.com. 

JANUARY 2019 45

healthyDISH/RECIPE MAKEOVERS FULL OF MODERN FLAVOR 

Magnificent Minestrone 

Warm up those cold winter nights with this hearty, healthy classic 

/// BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC 

Minestrone is one of those traditional, 

rich, nutrient-laden soups that’s been 

co-opted by the food industry and 

turned into a staple that you can find 

in a can at any store in America. But 

the problem is, none of them taste—or 

deliver—like the real thing. Chef’s 

recipe, on the other hand, is the real 

thing. And once you’ve tasted it, you’ll 

never look at canned soup the same 

way again. 

So why is minestrone such a 

nutritional bonanza? Because it’s 

made with some of the healthiest 

food groups on the planet: vegetables 

and legumes. There’s no real traditional 

recipe for minestrone—you can skip 

the pasta for a gluten-free version, 

or skip the rice for a low-carb version. 

You can lose the bone or chicken broth 

and make a vegan version, or stir in 

a chopped, cooked pastureraised 

chicken breast 

for a heartier 

meal. 



You can doctor it up any way you like, 

but the core ingredients are at the top 

of everybody’s healthy foods list. Take 

carrots, for example, which continue to 

suffer from an undeserved reputation for 

being high in sugar (they’re actually not). 

What they are high in is carotenoids, 

antioxidant compounds associated with 

a wide range of health benefits. You’ve 

undoubtedly heard good things about 

beta-carotene, but that’s only one of 

about 500 members of the carotenoid 

family, and some research suggests 

that the other carotenoids may be even 

more important. 

Celery suffers from Rodney Dangerfield 

syndrome–it don’t get no respect, 

but it should. It’s been recommended 

in traditional Chinese medicine for 

high blood pressure for centuries, and 

experimental evidence has confirmed its 

usefulness. Mark C. Houston, MD, director 

of The Hypertension Institute and Vascular 

Biology at St. Thomas Hospital in Nashville, 

puts celery at the top of his list of foods 

for high blood pressure. 

And don’t get me started on the 

health benefits of beans. They’re 

one of the best sources of dietary fiber, 

and most of us aren’t close to getting 

enough fiber from our diets. 

High-fiber diets are associated 

with all kinds of good stuff, including 

lower risks of heart disease, diabetes, 

cancer, and obesity. 

If you really want to go nuts with 

this soup—in terms of getting every 

single drop of nutritional benefit 

possible—use a quality bone broth such 

as Vital Choice. If you make your own, 

use only bones from 100% grass-fed 

beef and 100% pasture-raised chickens. 

The extra effort is worth it. 

Chef did use potatoes for this recipe, 

which are perfectly fine as a starch 

source, and, combined with all other 

ingredients (almost all of which are 

low-glycemic) shouldn’t really do 

anything significant to your blood 

sugar. But you could drop the potatoes 

if you were trying for a more ketofriendly 

version of this soup. 

Hearty Minestrone 

Serves 6 

This nourishing, warming soup is the very 

definition of “nutrient-dense”—it provides a 

ton of nutrition and takes up a lot of space 

in the tummy (making it very filling), but has 

an incredibly low amount of calories. It’s 

also simplicity itself to make, which sets it 

apart from many soup recipes. 

3 Tbs. olive oil 

1 large leek, well rinsed and chopped 

4 cloves garlic, minced 

2 stalks celery, chopped 

2 medium carrots, chopped into rounds 

1 medium Yukon Gold potato, unpeeled 

and chopped into bite-sized pieces 

1 quart low-sodium chicken bone broth 

or vegetable broth 

2 cans diced tomatoes, undrained 

1 15-oz. can great northern or cannellini 

beans, drained and rinsed 

¾ tsp. sea salt 

¾ tsp. coarse ground black pepper 

2 Tbs. tomato paste 

½ lemon 

1 2-inch square 

Parmesan cheese 

rind, optional 

1 cup frozen corn 

1 cup frozen spinach 

1. Heat oil in soup pot over medium heat. 

Add leeks, and cook until they start to 

soften, about 6 minutes. Add garlic, 

celery, and carrots, and cook 5 minutes 

more, turning occasionally. Add broth, 

potatoes, tomatoes, beans, salt, and 

pepper, and increase heat to high. 

2. When soup starts to simmer, reduce 

heat to low, and stir in the tomato paste. 

Squeeze lemon into the soup, drop 

it in, and add Parmesan rind, if using. 

Cover, and cook about 20 minutes, 

until vegetables are soft. 

3. Remove and discard the lemon half 

and cheese rind. Taste soup, and season 

with more salt, pepper, lemon juice, or 

tomato paste, if desired. Stir in corn and 

spinach, and remove from heat. Cool 

slightly before serving. 


(1.5g sat fat); 42g carb; 0mg chol; 1010mg sod; 


NOTES FROM THE CLEAN FOOD COACH 

I love this soup with a swirl of pesto stirred in just before 

serving. You can always buy a premade pesto to save 

time, but it’s easy enough to make your own. Just 

combine 2 Tbs. pine nuts, 1 cup basil leaves, and 2 Tbs. 

sundried tomatoes in their oil in a food processor, and 

pulse to break up. Add 1–3 Tbs. extra virgin olive oil plus 

sea salt and fresh ground pepper to taste, and continue 

to pulse to desired consistency. Enjoy a spoonful with 

each bowl of minestrone. You can use any extra to top 

baked chicken thighs or white fish right after cooking. 

FEATURED INGREDIENT: Leeks 

Leeks are a member of the allium family, which includes health foods 

such as onions, shallots, and garlic. In fact, you can think of a leek as 

a sweet version of an onion. They contain a whole pharmacy of healthboosting 

components, including key sulfur compounds. 

The active substances in leeks provide protection against some cancers. 

They also help block the reactions of hormones and chemical pathways within 

the body that promote cancer. Plus, regular consumption of allium vegetables 

is associated with a reduced risk of both prostate and colon cancer. 

Leeks are also a good source of two of the most important carotenoids for 

eye health, lutein and zeaxanthin. One 54-calorie leek contains 1,691 mcg of 

these two superstar nutrients, which are currently the subject of extensive 

research for their ability to prevent macular degeneration, the No. 1 cause of 

blindness in adults. Leeks are also packed with fiber, calcium, iron, magnesium, 

phosphorus, potassium, vitamin K, and more than 1,400 IUs of vitamin A. 


cookwithSUPPLEMENTS/EASY WAYS TO BOOST YOUR NUTRITION 

Easy-to-Love Lemon Bars 

With zero calories, erythritol makes the perfect alternative to sugar in almost 

any recipe—give it a try with these tempting lemon bars! 

Sugar-Free Luscious Lemon 

Bars 

Makes 24 bars 

These fragrant lemon bars are wonderful eaten on 

the day they are made, to get the real zingy lemon 

hit. You can also experiment with other flavors— 

try them with lime juice and zest, grapefruit, blood 

orange, or even passionfruit. Recipe adapted from 

Baking Without Sugar by Sophie Mitchell. 

1 cup coconut flour 

⅔ cup cashew butter 

½ cup butter 

Juice of ½ lemon 

Zest of 1 lemon 

1 tsp. vanilla extract 

Zest of 2 lemons and juice of 6 lemons 

1 cup erythritol (use NOW Foods brand) 

6 eggs 

3 Tbs. corn starch 

Erythritol to dust 

(approx. 2 tsp.) 

1. Preheat oven to 350°F. Mix coconut 

flour, cashew butter, butter, lemon 

zest, lemon juice, and vanilla together 

in medium bowl. 

2. Line baking tray with parchment 

paper and carefully press 

mix into bottom; spread as 

evenly as possible, and 

prick all over with fork. 

3. Cook about 15 minutes, 

until golden and cooked 

through. Reduce heat to 

325°F. Remove tray and 

cool completely. 

editor’spick 

NOW Real 

4. For the filling: In a large bowl, whisk 

together lemon zest, lemon juice, 

erythritol, eggs, and corn starch until 

well- combined and lump-free. Pour 

mix carefully over base, and return 

to oven for 20 minutes, or until 

just set and a little wobbly. 

5. Remove and cool 

completely before cutting 

into bars. Sprinkle with 

erythritol, if desired. 

Food Erythritol 

Per bar: 120 cal; 3g prot; 

9g total fat (4g sat fat); 15g carb; 

55mg chol; 80mg sod; 




NOW from Solgar 

® 

grown here. 

PROTEIN harvested 

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©2019 Solgar, Inc. 

2018 

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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.

Better Nutrition January 2019

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