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MARCH 2019 | betternutrition.com
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march2019CONTENTS/VOLUME 81 | NUMBER 3
A keto expert
tells how to ease
on the popular
28 Head-to-Toe Detox Plan
Give yourself a thorough spring-cleaning
with this handy guide to each of your
body’s major detoxification organs.
From your skin to your liver, here are
some of the best herbs to support a
34 The Ultimate
The popularity of the low-carb,
high-fat keto diet for weight loss
has skyrocketed, but that’s just
one of the reasons to adopt this
cutting-edge eating plan. Here’s
everything you need to know
about what the keto diet is, how
it works, and who can benefit.
If you’re not familiar
with the herb angelica,
its many uses—including
relief from menstrual
cramps—will surprise you.
8 TREND WATCH
4 Nutrition Apps for
The secret to a healthy diet tailored
to your individual needs may be as
close as your phone.
14 HOT BUYS
Food and supplement products that
we’re excited about this month.
16 NATURAL REMEDY
Powerful Herbs for Pain
When it comes to easing aching
joints, nothing beats these
20 ASK THE NATUROPATHIC DOCTOR
Strengthen Your Lungs
The best natural strategies to help
you breathe better.
22 UNCOMMON HERBS
Angelica: A Saintly Herb
This lesser-known herb can help
improve digestion, fight off viruses,
24 NATURAL BEAUTY
Does Your Skin Need
A moisturizer and youth boost in one,
hyaluronic acid is a miracle ingredient
for all skin types, even sensitive and
acne- or rosacea-prone skin.
42 ASK THE NUTRITIONIST
Are You Starting Your Day with
Most foods that we typically eat
for breakfast either contain sugar
or act very much like sugar in the
body. Here’s how to avoid them.
44 EATING 4 HEALTH
Protect Your Colon
These 7 fiber-rich foods can help reduce
your risk of colon cancer and enhance
your body’s elimination process.
48 HEALTHY DISH
In Season: Artichokes
This spiky spring veggie can do
wonders for your liver. Here’s a
delicious way to enjoy it.
COVER PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
4 • MARCH 2019
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©2019 American Health Inc. | 18-AH-1282
Fat Is Your
First, there was Atkins. Next, Gluten-Free. Then, Paleo.
And let’s not forget Whole30. Somewhere in the middle of
these popular carb-restrictive food plans—many of which
prohibit grains, at least initially—emerged keto. This high-fat,
moderate-protein, very-low-carb plan has quickly become
the reigning king of weight-loss diets.
Search Pinterest for “keto recipes,” and you’ll find thousands
that sound too good to be true (I’m talking to you,
cheese lovers!): keto taco soup, keto lasagna, keto meatloaf,
keto pizza, and the list goes on. A Google search brings up
just as many weight-loss and health success stories from
“For people who have tried to free themselves from
the disastrous impacts of carbohydrate dependency, keto
offers a uniquely successful and fully sustainable answer,”
says Mark Sisson, an early adopter of the keto diet and
author of The Keto Reset Diet. Sisson, the founder of
marksdailyapple.com, a prominent Paleo and keto site
with a cult-like following, advocates a whole foods-based
approach to keto: “Real, nutrient-dense foods combined
with healthy lifestyle practices such as getting enough
high-quality sleep and managing stress.”
According to Vera Tweed, who interviewed several
keto experts for “The Ultimate Keto Guide” on p. 34, many
people associate keto with slabs of fattening bacon and
greasy hamburgers. But fat can be your friend, especially
when you focus on the right kinds of fats—e.g., fatty fish,
olive oils, avocado, organic cream, and nut flours.
Keto seems to be a magic solution for many people
when it comes to weight loss. As Tweed explains it, one of
the diet’s key benefits is its ability to curb appetite. If you’ve
ever struggled with insatiable hunger and constant carb
cravings, you’ll know what a blessing that can be!
Best of Natural
Ready to glow?
Meet the winners of
our annual beauty
When & Why
to Take It
Lack of Bs can
lead to irritability,
problems, lack of
in the hands
or feet, and even a
Coffee not cutting
it? Discover a whole
world of revitalizing
nutrients and foods.
There’s More at
YOUR GUIDE TO NATURAL LIVING
Editor in Chief
Vice President &
Managing Director, HLG
AIM Retail Group
Associate Publisher &
East Coast Sales Director
Midwest Ad Director
West Coast &
Mountain Ad Director
Retail Development Group
Director of Retail Sales
800-443-4974, ext. 702
Accounting & Billing
Vera Tweed, Helen Gray
Jeannette Bessinger, CHHC,
Jonny Bowden, PhD, CNS,
Emily A. Kane, ND, LAc, Karta
Purkh Singh, DN-C, RH, Chris Mann,
Lisa Turner, Neil Zevnik
512 Main Street, Suite 1
El Segundo, CA 90245
Donna Diamond Riekenberg
2400 NE 65th Street, Ste. 623
Fort Lauderdale, FL 33308
800-443-4974, ext. 702
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Senior Vice President, Treasurer, and CFO Michael Henry
Chief Innovation Officer Jonathan Dorn
Vice President, IT Nelson Saenz
Vice President, People & Places JoAnn Thomas
AIM Board Chair Efrem Zimbalist III
Get into the spirit
of St. Patrick’s Day
with this meat-free
version of an Irish
BETTER NUTRITION, ISSN #0405-668X. Vol. 81, No. 3. Published monthly by Cruz Bay
Publishing, an Active Interest Media company. 5720 Flatiron Parkway, Boulder, CO 80301;
303-253-6300; fax 303-443-9757. © 2019 Cruz Bay Publishing. All rights reserved. Mechanical
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6 • MARCH 2019
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4 Nutrition Apps for
Academy of Nutrition and Dietetics
The number of nutrition apps just keeps growing, but can they help you eat a healthier diet?
When researchers at Brigham Young University, in Provo, Utah, surveyed 217 app users, more
than half said that they ate healthier food more often and more consistently, felt more motivated,
and set more healthy eating goals by using an app. Each of these is designed for different needs.
Self-described as a “culinary
GPS,” Innit helps you make
everyday meals that taste
great, even if you don’t know
how to cook (yet). Recipes
are based on your personal
profile, and there are detailed
instructions and videos.
If you’re vegan or eat a diet
free of gluten, dairy, soy, eggs,
or other problematic ingredients,
Spoon Guru helps you find
products to meet your needs
and provides tailored recipes.
The app includes 14 food
intolerances and enables you
to scan bar codes to check for
nutrients/ (Only for iPhone,
iPad, and Apple Watch, $4.99)
Formerly called Foodle,
this app provides extensive
nutritional information about
nearly 200,000 foods, including
vitamins, minerals, amino acids,
fats, fatty acids, sugars, sterols,
and other compounds such
as caffeine. It can give you a
nutritional breakdown of any
recipe, list the best sources
of specific nutrients, track
everything you eat, and calculate
a detailed list of nutrients that
you’re consuming each day.
And, it works offline.
March is National Nutrition
by the Academy of
($0 or $3.33/month)
A study at Arizona State
University in Phoenix found
that LoseIt! produced as much
weight loss as one-on-one
coaching over 8 weeks.
The free app enables you to
track exercise and calories in
7 million foods and restaurant
dishes. A subscription provides
much more detailed tracking,
as well as menu planning,
recipes, and workouts based
on your goals.
8 • MARCH 2019
Surprising Way to Clean Baby Pacifiers
Most parents wash or sterilize pacifiers, but this may not be
the best cleaning method. When parents suck pacifiers to
clean them, their children are less likely to develop allergies
or asthma, according to research presented at the annual
meeting of the American College of Allergy, Asthma and
Immunology. “We believe the effect may be due to the
transfer of health-promoting microbes from the parent’s
mouth,” says study coauthor and allergist Edward Zoratti,
MD. Exposure to certain microbes in infancy stimulates
development of the immune system.
Researchers at the University of Illinois at Urbana-Champaign have identified
top brain nutrients for older people by using unusual techniques. Rather than
asking study participants to recall what they ate, which can be unreliable, they
tested blood for markers of various nutrients. And rather than giving people
mental quizzes or memory tests, scientists used magnetic resonance imaging
to evaluate how efficiently participants’ brains were functioning.
In a group of 116 healthy adults between the ages of 65 and 75, the
researchers found these nutrients to be especially important for good brain
function: omega-3 and omega-6 fatty acids, carotenoids, lycopene, riboflavin,
folate, vitamin B 12
, and vitamin D. These appear to work together synergistically,
and are all plentiful in a Mediterranean diet full of fish, seeds, nuts, and a
variety of different colored vegetables.
Are you feeling
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Spirulina, a type of blue-green algae, can boost the
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enabled men to exercise longer. The biggest effect of
the supplement was seen in men who were obese.
The tested dose of spirulina was 4.5 grams per day.
An average Zumba class burns about 369
calories, according to a study at the University
of Wisconsin-La Crosse. The dance-style
fitness classes are popular as a fun way to exercise to music, but they also fulfill the key
elements of effective cardiovascular exercise. Because Zumba includes high- and lowintensity
movement, the study found, it works much like structured interval training with
high-intensity spurts, which has been proven to be more effective than jogging or other
exercise at a steady pace. And, researchers were surprised to find that regardless of fitness
level, everyone in a Zumba class works at a level that improves cardiovascular health.
Nitric Oxide plays a key role in cardiovascular health. This naturally-occurring compound is
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blood to fl ow throughout the body. So that is why we added a Nitric Oxide Booster to some of our
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These statements have not been evaluated by the Food & Drug Administration.
This product is not intended to diagnose, treat, cure or prevent any disease.
Follow Us On...
behind the Product
Worth Her Salt
For Selina Delangre, founder
of Selina Naturally, salt isn’t
just a common dietary staple,
but an artform /// By Neil Zevnik
Salt. Pretty basic, right? In fact, it’s been
around from the very first stirrings of
civilization. What is thought to be the first
city in Europe, Solnitsata in Bulgaria, was
a salt mine. For millennia, salt was used for
barter, for funeral offerings, or for currency
across the globe. In fact, the word “salary”
comes from the Latin word for salt.
Nowadays, salt’s role in society has
become inevitably minimized. It is no
longer vital for preserving foods, wars
are no longer fought over its sources,
no one is using it to pay their country’s
debts. In recent years, salt has gotten
something of a bad rep for its health
hazards, especially when consumed in
excess. I, too, worried about the pros and
cons of salt. Then I met Selina Delangre.
A Family Calling for Salt
Selina’s father, Jacques Delangre, introduced
Celtic Sea Salt to the marketplace,
and she has made it her life’s work to
carry on his
Celtic Sea Salt to
has made it her
life’s work to
benefits of naturally
produced salts and
work with artisanal
consumers about the benefits of naturally
produced salts and working with
artisanal salt farmers around the world.
“When I saw the skill and art it takes
to harvest a quality salt, I realized there
are artisan skills that could become
obsolete if we don’t support the hand
harvest methods that produce naturally
mineral-balanced sea salts,” she says.
So Selina travels the world, seeking
out new salt sources and mentoring the
ones she already utilizes. She visits every
salt pond, monitoring all aspects from
tools to purity to chemistry, encouraging
producers to learn and improve. “My
mission is to bring these salts to market
with complete transparency of the source
and a mineral analysis that best mimics
our bodies’ natural fluid composition,”
she says. Sustainable salt-farming
web exclusive recipe!
Salmon lovers, you’re in for a treat! Our Seaweed
Salt & Mint Salmon Gravlax, made with Celtic Sea Salt
Gourmet Seaweed Seasoning, can be enjoyed like
smoked salmon on salads, sandwiches, appetizers,
and more. Visit betternutrition.com for the recipe.
methods are key—she uses only natural
renewable resources to produce sea salts
ethically and sustainably.
Why Naturally Processed Salts
Refined salts, such as the ubiquitous “table
salt” found in diners across the land, have
been stripped of their minerals and cut
with additives; far better to enjoy natural
salts that retain their beneficial minerals.
Remember, salt is essential to human
health; indeed, it is one of the five basic
taste sensations. We do need to keep
consumption at a sensible level. And
what better way to do that than to use
an incredible array of tastes, textures, and
flavors from a variety of natural salts in
our food? That is what Selina’s company
offers. Pick from a range of sea salts and
seasoned salt blends, including the original
Celtic Sea Salt Flower of the Ocean, and
Light Grey Celtic.
Selina has expanded her brand to
include organic, gluten-free, raw, and
vegan offerings, all of which exemplify
her mission. “We want to make it easier
for our customers to make the right
choices for their health and well-being.
It’s a tradition that’s our pride and joy.”
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.
12 • MARCH 2019
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Research on CBD oil supports its
use for enhancing overall health, as well as
taming pain, anxiety, insomnia, and other
issues. These tasty Cherry Mango gummies
contain 5 mg of CBD (cannabidiol) per serving.
The berries from the European
elder tree—traditionally known
as “Nature’s Medicine Chest”—
have been shown to help stop
the flu virus from replicating and
aid the body in fighting off the
virus. Gaia Herbs Black Elderberry
Syrup is a super-concentrated
version of elderberry juice. You
can take it daily to support your
immune system—just increase
the dose if you feel like you’re
coming down with a cold or flu.
Best part: it’s delicious!
NOW Activated Charcoal features
powdered charcoal made from
coconut shells. Charcoal’s porous
texture allows it to attract and trap
toxins in the gastrointestinal tract,
clearing them from the body. This
remedy is great for gas and bloating
caused by gas-producing foods. Holistic
practitioners often recommend it for mild
food poisoning too.
Frangiosa Farms Colorado Hemp
Honey Double Strength Raw Relief
is an artisan honey made with
twice the amount of full-spectrum
hemp extract as the company’s
popular Raw Relief Honey.
Sweet and complex, this Rocky
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occurring cannabinoids, terpenes,
and phytonutrients from hemp.
Committed to raising awareness
on both social and environmental
issues, Frangiosa Farms donates
a portion of its sales to help veterans.
Nestled in scenic Brattleboro, Vt., Coombs
Family Farms has been producing and
packing organic maple syrup for seven
generations. Its newest product is Maple
Stream, a first-of-its-kind “sprayable” maple
syrup. The bottle dispenses just the right
amount of organic grade A amber color
maple syrup —a convenient, eco-friendly
way to enjoy the sweet stuff. The syrup is
not atomized into a fine mist and contains
no flammable propellants.
14 • MARCH 2019
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naturalREMEDY/HOLISTIC STRATEGIES TO HELP YOU FEEL BETTER
Ease achy, inflamed
joints with these proven
/// BY KARTA PURKH SINGH KHALSA, DN-C, RH
Arthritis literally means “joint inflammation,”
but medically it also refers to more
than 100 different rheumatic diseases
that cause pain, stiffness, and swelling
in joints or connective tissue. One form
of arthritis or another afflicts 50 million
Americans, and it’s the most prevalent
cause of disability in people 65 and older.
Osteoarthritis (OA) develops from
excessive wear to the cartilage between
joints, commonly affecting athletes and
older people who have “worn out” their
joints. Rheumatoid arthritis (RA), on the
other hand, is an autoimmune disease,
meaning the body’s immune system attacks
itself, causing pain and inflammation. RA
can strike any joint—regardless of how
much or little it’s been used—at any age.
Here are some of the best herbs
to use for relieving arthritis symptoms.
Turmeric is a staple in Ayurvedic medicine
for treating arthritis. It works, in part,
by inhibiting an enzyme in the body
called cyclooxygenase-2 (COX-2). When
the body overproduces COX-2, chronic
inflammation and pain are the result.
A study published in Inflammopharmacology
tested turmeric extract for
knee arthritis. The herb was shown to
improve symptoms significantly compared
to a placebo. Use up to 10 grams of
powdered turmeric, in capsules, per day.
Use it liberally in cooking too. You can
make a turmeric tea by mixing 1 tsp. of
turmeric with honey to form a paste,
then adding hot water.
Also known as frankincense, boswellia
(Boswellia serrata) contains boswellic
acids, compounds that help prevent
inflammation via several mechanisms in
the body. A 2013 study in Rheumatology
compared several herbal remedies,
including boswellia, to the supplement
glucosamine and the arthritis drug
celecoxib. The results were impressive—the
herbs reduced knee pain and improved
knee function as well as the drug and
glucosamine. Take 500 mg per day of
boswellia extract standardized to 30%
Combining boswellia with other herbal
anti-inflammatories may be even more
beneficial. According to a study in the
Journal of Ethnopharmacology, researchers
gave patients with OA either a combination
of 100 mg of boswellia, 450 mg of ashwagandha,
50 mg of turmeric, and 50 mg of
a zinc complex per day, or a placebo, for
three months. The herbal combination
significantly reduced the severity of pain
and disability associated with OA.
In a study published in Arthritis & Rheumatology,
ginger (Zingiber officinale) was
tested in 261 people who suffered from
OA of the knee. Patients received either
ginger extract or a placebo twice daily for
six weeks. The ginger group experienced
less pain overall, and reported reduced knee
pain when standing and after walking.
In capsules, take 250 mg per day.
Topically, a ginger compress helps
bring blood to an area, thereby speeding
healing. In one study from the Journal of
Holistic Nursing, researchers evaluated
changes in moderate-to-severe osteoarthritis
before and after treatment with a topical
ginger compress or patch. Twenty adults
with chronic osteoarthritis received seven
days of topical ginger treatments by
trained nurses, and then the participants
self-administered the treatments for 24
more weeks. After just one week, subjects
reported a decline in pain and fatigue that
continued over the course of the study.
Researchers concluded that topical ginger
treatment has the potential to relieve
symptoms and increase independence in
people with chronic osteoarthritis.
Simmer the fresh herb (about ½ cup
grated or sliced ginger) or brew a strong
batch of ginger tea. Soak a washcloth in
this preparation and apply as needed.
For rheumatoid arthritis pain and swelling,
try rubbing a little aloe (Aloe vera) gel
directly on your joints. You can purchase
the gel (most commonly used for sunburn
pain), or grow your own. Snip a leaf
directly from the plant and rub the gel on
afflicted joints as you would lotion.
16 • MARCH 2019
A traditional pain reliever, willow bark
(Salix alba) contains salicin and other
constituents (salicylates) that are the
herbal forerunners of aspirin. A review
of several studies published in Phytotherapy
Research concluded that willow
LEARN MORE AT
A few of our favorite articles on the topic:
Heal the Hurt: 10 Hidden
Causes of Pain
Everyday Pain Relief
10 Foods That Help Fight Pain
The Best Natural Treatments
for Nerve Pain
* Quiz: Are Your Joints Healthy?
bark performed as well as commonly
used drugs for musculoskeletal pain.
Take 400 mg of willow bark per day in
capsules as needed. Willow bark also
makes a soothing tea. Simmer 1 oz. of
chopped bark for an hour, strain, and
drink over the course of the day.
CBD oil from hemp (Cannabis sativa) is
a well-established anti-inflammatory.
Anecdotal reports confirm its ability to
moderate pain and inflammation. All
cannabis plants contain an array of cannabinoids—powerful
that have multiple healing properties.
Cannabinoids don’t come just from the
cannabis plant—we also make them in
our bodies. The ones we make are called
endocannabinoids (endo meaning coming
from within). The well-known “runner’s
high” is actually caused by an endocannabinoid
that increases in the blood
during aerobic exercise and then crosses
the blood-brain barrier and binds to cannabinoid
receptors in the brain. Certain
herbs, such as ginger and boswellia, help
naturally support your body’s cannabinoid
system for less pain and inflammation.
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.
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asktheNATUROPATHICdoctor/ANSWERS TO YOUR HEALTH QUESTIONS
Strengthen Your Lungs
Get help for a nagging cough and combat air pollution with
natural therapies for healthy lungs, from applying a mustard
poultice to going for a walk in the woods /// BY EMILY A. KANE, ND, LAc
Emily A. Kane, ND,
LAc, has a private
in Juneau, Alaska,
where she lives with
her husband and
daughter. She is the
author of two books
on natural health,
Visit her online at
: My lungs seem weak. I live in a fairly large city, and the pollution really bothers me.
I cough a lot, but it’s not like I have a cold or flu. How can I strengthen my lungs?
—Joni E., Cleveland
a:Good question! For starters,
always inhale through your nose
when possible. The nose hairs help filter
out particulate matter, something that is
unavoidable when you’re breathing in
city air. At the most basic level, the lungs
are responsible for delivering oxygen into
the bloodstream, and they provide a very
fancy filtration system. Coughing is a
functional response to clearing irritants.
Asthma and hay fever are the two major
types of lung distress that do not involve
infection. If a person’s immune system
can’t handle a noxious insult to the lungs,
bronchitis can develop. If not resolved,
this can further deepen into pneumonia.
Herbal Teas, Manuka Honey,
& Green Tea
If you do not have an infection (which
usually includes fever, fatigue, and colored
phlegm), then avoid antibiotics.
Pure water and warm teas are
fantastic medicine for your
lungs. Don’t neglect these
simple remedies. Readily available teas—or
volatile oils, which are useful diluted with
hot water and taken as a steam inhalation
(see “Using Essential Oils for Congestion,”
p. 21)—to help clear your lungs include
eucalyptus, thyme, myrrh, sandalwood,
fennel, and lobelia. If you have a nagging
cough, 1–2 tsp. of manuka
honey in fresh-squeezed
hot lemon water can be
miraculous. Other effective
herbs for coughs
include hyssop, cypress,
chamomile, and cajeput
(similar to tea tree). Green
tea, high in the pigment epicatechin,
is one of my favorite
gentle bronchial stimulants. If you’re
prone to asthma or hay fever, consider
drinking green tea regularly.
Warm herbal teas
are fantastic medicine
for your lungs.
Try eucalyptus, thyme,
fennel, or lobelia.
Glutathione & NAC
The most important antioxidant
for our lungs is glutathione (GSH),
a sulfur-containing compound.
This molecule is composed of three
amino acids: N-acetyl cysteine (NAC),
glycine, and glutamate. NAC is the
most prevalent part of GSH and
helps thin mucous secretions
and make coughing more
production. I call NAC the
because GSH (especially
in the optimal liposomal
form) is quite expensive.
When I’m helping a patient
who is at risk of moving from
a sore throat to a chest infection,
I encourage them to sip on my favorite
GSH (Readisorb), 1 tsp., 5–8 times daily
for 3–5 days. This almost always
prevents a full-blown lung infection.
20 • MARCH 2019
USING ESSENTIAL OILS FOR CONGESTION
Here’s a natural way to ease congestion in your lungs and sinuses: Place 5–6 drops of
pleasing essential oils* into a fairly large bowl and add 2 cups of hot water. Sit comfortably
at a table so you can place your face over the steaming bowl and cover it all with a towel
over your head and shoulders so no steam escapes. Keep your eyes closed and your
forearms resting on the table on either side of the bowl. Breathe in the aroma of the
steam deeply for several minutes. Bonus: you’ll get a nice facial as well!
*Easy-to-find essential oils to try are eucalyptus, thyme, myrrh, sandalwood, fennel,
hyssop, cypress, cedarwood, bergamot, chamomile, and cajeput.
In the old days, before antibiotics, sulfur
was often the antimicrobial medicine
of choice. Native Americans revered
the sulfurous hot springs all over the
country. On the arduous journey home
after Sacagawea escaped her captors, she
was said to have developed pneumonia,
but cured herself by lying next to a sulfur
hot spring and breathing in the fumes
and resting for several days. For patients
with bronchitis or the beginning stages
of pneumonia, I apply a mustard poultice
(mustard is yellow because of the high
sulfur content) to a patient’s chest in the
office and park them under a heat lamp
for 20 minutes to help clear their lungs.
Another type of lung irritation is asthma,
which has become increasingly common.
Triggers include dust mites, cockroach
droppings, pollens, feathers, and food
allergens (especially dairy, but also eggs,
shellfish, peanuts, wheat, chocolate,
citrus, and food colorings). You can
control what you put in your mouth
better than what’s floating around in the
air—so make sure to exert control over
your allergy response by assessing food
irritants. If your symptoms are worse
in the spring, tree pollens are probably
the culprit. If worse in the summer,
grass and weed pollens are usually the
problem. Some people develop hay fever
in response to airborne fungal spores,
which are most prevalent from April to
November, or during rainier seasons.
Hidden Causes of Weak Lungs
Besides food irritants (which you can
avoid) and environmental pollutants
(which are harder to avoid, but good
masks can be found at ICanBreathe.com),
overly sensitive lungs may signal an
immune deficiency or inability to clear
pollutants. You may need to dig a bit to
figure out what’s bothering your lungs.
Low tryptophan and low vitamin B 12
levels both contribute to troubled lungs.
Food additives (artificial dyes, especially
the yellow tartrazine, preservatives,
and sulfites) are well-known irritants.
Beer and wine are high in sulfates,
as are commercial salad dressings,
“dressed” potatoes (like potato salad
at a restaurant), and prepared dips.
Day-to-day strategies to keep your
lungs healthy are similar to keeping
the whole of you healthy: drink plenty
of water, get enough sleep, and eat a
healthy, plant-based diet. If you need
animal protein and digest it well,
free-range eggs and wild salmon are
good choices. Also, spend time outside
in nature whenever possible. Trees
inhale carbon dioxide and exhale
oxygen—we couldn’t survive without
them. The Japanese have a cherished
tradition that has been celebrated
around the world called “forest bathing.”
We might call it a walk in the woods.
Keep your lungs healthy—and help
keep the planet healthy—by advocating
for green spaces in your community.
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Do you have a question for Dr. Kane? Email it to email@example.com with “Ask the ND” in the subject line.
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uncommonHERBS/GET TO KNOW BOTANICALS
Angelica: A Saintly Herb
Discover how this herbal gem can help clear up coughs, tame menstrual cramps,
ease stomach problems, including heartburn, gas, and bloating—and more
/// BY KARTA PURKH SINGH KHALSA, DN-C, RH
Angelica root (Angelica archangelica) is
a perennial herb that has been cultivated
since ancient times. In Northern Europe,
the plant has been used as medicine and
food since at least the 10th century.
The plant is part of the parsley
family, with large leaves, umbels of
white or greenish-white flowers the size
of a grapefruit, and bright green stems
that are sometimes tinged with purple.
Angelica is unique among the parsley
family for its aromatic odor, different
from fennel, parsley, anise, or caraway.
It has been compared to musk or juniper.
In the wild, the plant dwells in damp
spots, especially along streams, rivers,
and ocean beaches, where there
is plenty of sunlight. The thick
taproot is the useful part,
although the stems are eaten,
similar to celery.
cough, bronchitis, and cold or flu
symptoms. Historically, it’s also used to
treat bladder infections and rheumatic
conditions. As a hot diaphoretic tea,
it will bring down fevers.
Gastrointestinal: In German
pediatric medicine, angelica
root is often used to
doctors rely on a
stomach tea made
with 20 percent
40 percent gentian
While the taproot of the
angelica plant is useful
medicinally, the stems
can be eaten, similar
root (Gentiana lutea), and 40 percent
caraway seed (Carum carvi). Angelica
root is listed in the German Drug Codex,
a supplement resource for pharmacists.
Antiviral: A paper in Food and
Chemical Toxicology reported
that angelica has antiviral
constituents that can help
fight Herpes simplex 1
and Coxsackievirus B3.
* Anxiety: A recent
Chinese study found
that angelica has an
comparable to Valium.
From Indigestion to PMS:
Angelica’s Top Uses
* Digestive: Angelica is a warming,
decongesting, aromatic, and bitter
herb. It’s widely used as a digestive
aid, appearing in traditional aperitif
formulas. It helps stimulate appetite
and ease indigestion, bloating,
and gas. The herb is also used to
combat a sluggish liver.
* Menstrual: The root helps stimulate
circulation, so it relieves menstrual
cramps by warming, relaxing,
decongesting, and stimulating blood
flow. It can also bring on delayed
menses or benefit PMS. For this purpose,
combine angelica with hibiscus flower
and rose petal. The circulation benefits
also lend it to migraine treatment.
* Respiratory: Angelica has an
expectorant effect on the lungs and
can help soothe and heal asthma,
22 • MARCH 2019
HOW TO TAKE
Don’t confuse European angelica with
Chinese angelica (dong quai, or Angelica
sinensis). The Ayurvedic species, Angelica
glauca, has similar properties to European
angelica. The herb often finds its way into
Ayurvedic formulas for emotional balance.
It is sometimes combined with arjuna bark,
rose petal, and white sandalwood to balance
emotions and restore bliss and inner
strength. Nutmeg and gotu kola may be
added to balance the connection between
the heart and the mind. It’s common to
add one quarter teaspoon of angelica
powder to a basic female aging formula.
A typical Western herbalism dose is
4 grams per day as a tea or in capsules.
The standard tincture dose (1:5) is 0.5–2 ml,
three times daily. Angelica is considered
safe, but prudence dictates abstaining
during pregnancy. People taking angelica
should avoid excess sun exposure because
the herb can increase the skin’s sensitivity
to sunlight. However, the dose that produces
this effect is extremely high in most cases,
so just use caution.
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.
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24 • MARCH 2019
Hyaluronic acid (HA) is a moisture
magnet that can draw up to 1,000 times
its weight in moisture into the layers
of the skin. It’s a clear, gooey substance
that, when added to skincare products,
instantly fills in lines and wrinkles,
plumps skin so it looks smoother, and
improves skin’s elasticity.
“HA is a naturally occurring
glycosaminoglycan that is produced
and present throughout
the body, including high
concentrations in the skin
and joints,” says Joel L.
Cohen, MD, Director of
and DermSurgery in
Denver. “HA is a large
molecule that does most of its
work on the surface of the skin,
On product labels, look for
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hydrolyzed hyaluronic acid,
forms of HA that penetrate
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To overcome the large size of the HA
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Both contain smaller particles than
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With age, your body produces less
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Since HA attracts and retains moisture,
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Celebrities trumpet it. Infomercials
drone on about it. Here’s what you
really need to know about cleansing
each of your body’s major detox organs
By Karta Purkh Singh Khalsa, DN-C, RH
All holistic healing systems share two core concepts: ensuring that
the body eliminates its metabolic wastes and preventing harmful
substances from entering the body and wreaking havoc. Health
maintenance is relatively simple—give your body what it needs, and avoid
letting it have too much of what it what it doesn’t need. Still, imbalances
occur, and when you are exposed to noxious substances, they may not get
eliminated quickly or efficiently enough. Cleaning out these “toxins” that
build up in your body leads to renewed strength, overall health, and vitality.
Turn to botanical medicines to enhance your body’s major detoxification
pathways. Some signs that your body needs help with internal cleansing
include low energy, brain fog, weight gain, dark undereye circles, rashes,
dull skin, insomnia, poor digestion, canker sores, nausea, insatiable hunger,
moodiness, and leg cramps. Here are a few of the best herbs to support a
28 • MARCH 2019
For Your Liver
The liver is the body’s chief organ of
detoxification, so it’s only fitting that any
sensible program begins here. Few herbs
are more widely used than burdock root
(Arctium lappa) for detoxifying the liver.
British herbalists, especially, esteem
burdock for just about any liver toxicity
condition, including eczema, psoriasis,
and boils. A member of the daisy family,
burdock is loaded with anti-inflammatory
flavonoids, lignins, and bitter glycosides.
In a series of studies, scientists in Taiwan
recently confirmed burdock’s powerful
In Japan, you’ll find burdock root
served as a food known as gobo.
Bearing a resemblance to a long
brown carrot, burdock can be
prepared similarly, as a fresh juice
or a stir-fry. If you prefer, use
burdock root in capsules at a
dose of 5 grams per day.
Dandelion has been used
for centuries by herbalists the
world over, who have long held
this common lawn weed in high
regard. Dandelion is a major herb
in at least three ancient herbal
traditions—Western, Chinese, and
Ayurveda—which use it to treat
conditions including jaundice.
This root is bitter and a bit salty,
due to its high mineral content.
A Korean test-tube study found
that dandelion extract inhibits
oxidative stress and inflammatory
responses. Another paper reports that
a water extract of dandelion reduced
oxidative stress and liver injury. And
an Israeli study testing dandelion root
extract showed similar results. Human
studies on dandelion are hard to come
by, but one interesting 2011 test-tube
experiment concluded that dandelion
root extract presents a potential nontoxic
adjunct therapy to conventional leukemia
therapy. Take 5 grams per day in capsules
or enjoy a cup or two of dandelion root
tea each day.
MARCH 2019 • 29
For Your Skin
Sarsaparilla (Smilax officinalis), native
to tropical America, has a history of
European use as a blood purifier dating
back to the 16th century.
Several compounds in sarsaparilla have
been shown to be effective in treating
psoriasis and dermatitis, diseases often
related to toxicity within the body.
In a controlled study, one of these
components, sarsaponin, greatly improved
symptoms in 62 percent of patients, and
completely cleared the disease in 18 percent.
Another study found that sarsaparilla
saponins showed anti-inflammatory
effects by inhibiting COX-2 enzymes.
And a 2016 scientific paper found that
sarsaparilla reduced dermatitis.
The flavonoid astilbin is the major
active component that is extracted
from the rhizome of sarsaparilla, which
has been widely used in China to treat
inflammatory and autoimmune diseases
such as psoriasis.
Sarsaparilla binds endotoxins, bacteria
byproducts that are absorbed from your
digestive tract. If these endotoxins evade
the liver and circulate in the blood, they
contribute to gout, arthritis, psoriasis,
and fever. Take 3–12 grams of sarsaparilla
root per day as a tasty tea, or the equivalent
Chinese violet leaf is bitter and cold,
so it is useful in targeting inflammation,
making it one of the most widely used
Chinese herbs for skin inflammation.
Traditional Chinese medicine says that
it is used to “cool heat, disinfect, and
detoxify.” Violet also has some antibacterial
action, so it might be a particularly
good match for inflamed, infected,
toxic skin. A 2016 study confirmed its
Take violet leaf as a tea. Start with a
teaspoon of the dried herb, brewed, and
work up to as much as 30 grams of the
dry weight of the herb, brewed, per day,
as necessary. The Western herb wild
pansy (Viola tricolor) is very similar and
can be substituted.
Detoxifying Dandelion and Bitter Greens Salad with
This colorful salad is brimming with liver-cleansing dandelion and other bitter greens. Mix in
extras, such as artichoke hearts, steamed asparagus, cubed jicama, avocado, pomegranate
seeds, grated celery root, basil leaves, tomatoes, and/or raw garden peas, for each serving.
2 cups dandelion greens, thick stems trimmed
2 cups chicory leaves, outer ribs discarded, leaves torn into 2-inch pieces
2 cups baby arugula
1 medium Belgian endive, sliced into ½-inch-thick rings (1 cup)
1 medium carrot, grated (½ cup)
1 small fennel bulb, thinly sliced (½ cup)
¼ cup thinly sliced celery
¼ cup chopped parsley
½ cup olive oil
½ cup lemon juice
2 Tbs. chopped fresh tarragon
2 cloves garlic, minced (2 tsp.)
Combine salad ingredients in large bowl. Shake together vinaigrette ingredients in small jar
with tight-fitting lid. Toss one serving of salad with just enough vinaigrette to lightly coat
leaves. Serve immediately.
Per serving: 300 cal; 3g prot; 28g total fat (4g sat fat); 13g carb; 0mg chol; 80mg sod;
5g fiber; 4g sugar
30 • MARCH 2019
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For the Blood
Detox your blood with a cooling herbal food. Known mainly as a striking vegetable, globe artichoke
(Cynara scolymus) is an excellent detoxifier of the liver and gallbladder. Artichoke contains cynaropicrin,
a sesquiterpene lactone that accounts for its characteristic bitter taste. Another substance found in
artichoke, cynarin, promotes bile flow and has antitoxic liver functions similar to milk thistle. The
globe artichoke brings blood to the liver and supports regeneration. It reduces blood fats, including
cholesterol, and effectively treats gallstones, effects that also make it valuable in treating obesity.
One study showed a significant reduction in elevated cholesterol (12.2 percent) and triglyceride
(5.7 percent) levels in people who took
artichoke extract. These patients also
lost body weight. Another study with
artichoke extract produced a significant
reduction of cholesterol and an 11 percent
improvement in general well-being over
a period of 12 weeks.
Artichoke leaf is normally consumed
as a vegetable, but you can also juice the
raw globe. Artichoke extract, made from
the whole plant, is available as a dietary
For Your Kidneys
diffusa) is a unique herb
that helps maintain efficient
kidney and urinary
is a mild, well-tolerated
agent in the urinary tract.
The anti-edema action is
beneficial for disorders
involving water retention,
heart failure, asthma,
scanty urine, and internal
inflammation. A 2014
review paper found
multiple benefits for the
urinary system, including
reducing kidney stones,
and liver damage. Use
250–500 mg per day in
decoction or capsules.
For Your Digestion & Colon
Triphala, an Ayurvedic combination of the fruits amalaki, haritaki, and bibhitaki, is a classic
herbal remedy for long-term digestive help. It tones the intestinal walls, detoxifies the system,
and promotes easy evacuation. Triphala is suitable for children and is ideal for older folks
who need just a little daily help with regularity. As a short-term laxative to detox the colon,
use 6 grams per day. An easy bowel movement should come in about 8 hours.
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32 • MARCH 2019
The popularity of the high-fat, low-carb keto
diet for weight loss has skyrocketed. But some
underlying mechanisms and other benefits
don’t get much attention and aren’t widely
understood. Here’s what you need to know
By Vera Tweed
34 • MARCH 2019
My body weight has been
the same since I was 20—
never changes,” says Laurie
Steelsmith, ND, a naturopath in
Hawaii and author of Growing
Younger Every Day. She decided to
go on a keto diet not to lose weight,
but to experience its effects. “After
about 3 weeks, I felt fantastic, I had
so much energy, and kept going,”
she says. After following the diet
for two months, Steelsmith started
modifying it in a way that maintains
“I no longer have low blood
sugar—ever,” which had been
a problem before keto, says
Steelsmith. “My tendency was not
to eat because I get busy, so I got
‘hangry,’ and then I got irritable, and
then I felt crummy,” she recalls. But
that cycle is gone. One day after
breakfast, she went on a six-hour
hike up a mountain. Afterward,
she knew it was time to eat but
wasn’t very hungry, still had plenty
of energy, and mentally felt on top
of her game. Before keto, she would
have been hungry, and likely hangry,
long before the end of the hike.
MARCH 2019 • 35
THE KETO THEORY
The keto diet changes metabolism by
shifting the human body’s fuel source
from blood glucose to ketones, chemicals
the liver makes when fat is burned to
generate energy. A perfectly healthy
human body could switch from one
fuel to the other as needed, much like a
hybrid car that uses either gas or electrical
power. However, the large amount of
carbohydrates that most people eat has
broken that switch, blocking fat from
being used as an energy source. The keto
diet forces the switch to turn on.
“You’re burning fat, which is in your
diet, but you’re also opening up pathways
that allow you to eat yourself—you
can liberate and mobilize fat, and your
brain senses that energy,” says Dominic
D’Agostino, PhD, a neuroscientist at
the University of South Florida who
has been researching keto diets and
supplements for over 10 years. “If you’re
on a really high-carbohydrate diet and
you go four or five hours without food,”
he adds, “your brain senses an energetic
crisis because it doesn’t have quick or
easy access to the fat.” If it did, there
wouldn’t be a problem.
Fat burning and keto production
are also triggered by fasting, which
is why people can survive without
food for weeks. Intense or prolonged
exercise can also trigger temporary
WHY KETO TRIGGERS
Scores of dramatic before-and-after
photos, shared online by keto adherents,
might give you the idea that there’s
something magical about eating a lot
of fat. But this isn’t why the keto diet
works. “It helps you lose weight, but it
does it by calorie restriction, because it
helps you regulate your appetite,” says
D’Agostino. “It’s really changing brain
chemistry,” he adds. “Instead of your
appetite controlling you, the diet allows
you to control your appetite, to moderate
your intake, and to really control what
Keto Benefits Beyond Weight Loss
The keto diet originated in 1921 as a treatment for type 1 diabetes (before the
invention of diabetes drugs) and seizures among children with epilepsy. Since then,
studies have found that it may assist in the treatment of certain diseases, including:
Type 2 diabetes
Acne and eczema
KETO DIET BASICS
The carb content of keto diets is typically counted as net carbs: the amount of total
carbs in a food minus its fiber content. Total net carbs per day range between 20 and
50 grams, much lower than the typical American diet, which contains between
200 and 300 grams of total carbs.
No one officially tracks the nation’s net carb consumption, but it’s estimated that
we eat an average of 15 grams of fiber daily. Subtracting the fiber from total carbs,
average daily net carbs would be around 185 to 285 grams—dramatically higher
than keto diet levels.
The carb calories are replaced mostly by fat, as in healthy fat. Protein levels don’t
dramatically change and shouldn’t be too high, as too much protein can prevent fat
burning. Although we don’t usually turn protein into blood glucose, it can happen
on a low-carb, high-protein diet.
The proportion of fat calories in a keto diet can vary from 60–75 percent. Protein
would be about 20 percent, and carbs would make up the rest. This, says Steelsmith,
is how a strict, very low-carb keto diet would compare with a standard American diet:
Fatty liver disease
In addition, because the keto diet lowers unhealthy levels of blood glucose, it may
lower risk for atherosclerosis, heart disease, and stroke.
Standard American Diet
Approximate % of Calories
36 • MARCH 2019
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DIFFERENT TYPES OF KETO DIETS
The idea of a high-fat diet may seem inherently unhealthy—fast-food burgers without buns or fries, for example, an approach
sometimes called “dirty keto.” But since the purpose of the diet is to improve health, fats should be healthy ones. Grass-fed meat,
organic butter or ghee, and organic dairy products are popular. (Although milk is discouraged because, unlike cream, butter, yogurt,
and cheese, it contains significant amounts of lactose, a form of sugar.) But the keto principle can be applied to any type of diet.
Steelsmith’s pre-keto diet was gluten-free, sugar-free, and dairy-free, and she isn’t a fan of red meat or added animal fats,
so she worked out a keto plan that suited her own style of eating. “It was a very satiating diet,” she says, “and it all tasted great.”
Here’s an example of what she eats in a day, designed to contain no more than 30 grams of net carbs:
½ cup coconut yogurt
⅛ cup hemp hearts
¼ cup blueberries
Green tea with 2 teaspoons MCT oil
Lunch Grilled chicken and avocado 7 g
Snack ¼ cup olives with olive oil and lemon juice 2 g
Dinner Sautéed greens such as chard, I cup cauliflower rice, and a salmon burger on salad 10 g
Total net carbs for the day:
TARGETED KETO SUPPLEMENTS
By reducing carbohydrates, a keto diet
dramatically reduces the amount of
blood glucose available as fuel, and it
takes a while for fat burning and ketone
production to ramp up as the alternative
fuel. During this transition period, “keto
flu,” with symptoms such as fatigue and
brain fog, can make it difficult to stick
with the diet.
“You go through this glucose withdrawal,
and it’s essentially the brain
lacking the energy that it needs,” says
D’Agostino. But specific supplements
can help. “If you elevate ketones a bit
through these products,” he says, “that
can really help you adhere to the diet
and maybe prevent a lot of the keto flu
or brain fog.”
Supplements of beta-hydroxybutyrate
(BHB) are actual ketones in a pill or
powder, and studies have found that
they effectively raise ketone levels in the
human body. In addition, MCT oil from
coconut is a fast-burning fat that helps
enhance natural ketone production.
In more than a decade of research,
D’Agostino has found that the most effective
way to use these is in combination, in
powdered form. As well as reducing keto
flu symptoms, he says, “They can augment
the therapeutic effects of the diet.”
HOW TO TAKE KETO SUPPLEMENTS
BHB can have a gentle laxative effect
if you take more than your body can
absorb. D’Agostino recommends using
BHB and MCT oil in powdered forms,
which are designed to mix with water.
Take equal amounts of each. Start with
half the suggested dose, or about 5 grams
of each, and gradually work your way
up to a full dose. Your body will learn
to absorb more, but if you experience a
laxative effect, take a little less.
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38 • MARCH 2019
SOLUTIONS TO COMMON KETO DIGESTIVE PROBLEMS
Tamara Duker Freuman, RD, a New York-based dietitian and author of The Bloated Belly Whisperer, often sees clients who are
following a keto diet and experience digestive problems. “People are prone to eating extremely large portions of a limited number
of staple foods, such as an entire avocado in a meal, sometimes even more than once daily,” she says. “This can lead to digestive
issues that people consuming a more varied diet may be less likely to encounter due to more modest portions of any given food.”
These are some of her solutions to common keto pitfalls:
AVOCADO, CAULIFLOWER, AND CELERY: These foods can cause gas when eaten in large amounts. Eat smaller portions at any one
time, and diversify with vegetables that are less gassy, such as spinach, zucchini, peppers, string beans, cucumbers, and arugula.
Try alternatives to cauliflower rice, such as spiralized zucchini or kelp noodles.
BRUSSELS SPROUTS, CASHEWS, AND PISTACHIOS: Enzyme supplements of alpha galactosidase can reduce gassiness or other
HEARTBURN: Large amounts of romaine or other lettuces make the stomach work hard to break them down and can trigger
heartburn. Try cooked vegetables instead.
DIARRHEA: A combination of high fat and low fiber can lead to diarrhea. Soluble fiber, such as an acacia fiber supplement, can help.
CONSTIPATION: Lack of fiber is usually the cause. Eat the full amount of low-carb vegetables that fit your keto plan and, if
necessary, take a soluble fiber supplement. Or, take magnesium at night, which can loosen stools if you take enough.
LOW-CARB FLOURS: Coconut flour is very dense, absorbs a lot of water, and can be hard to digest. Almond flour is easier on the
stomach and a good source of fiber.
INULIN: Found in many low-carb packaged foods, and in low-carb pasta made with Jerusalem artichoke flour, inulin is a type of fiber
that can cause digestive problems.
SUGAR ALCOHOLS: Sugar-free sweeteners whose names end in “-ol,” even if they’re considered natural, can cause digestive upset.
Look for other natural sugar-free sweeteners, such as stevia or monk fruit.
A keto diet increases loss of fluids, and
electrolytes—including sodium, magnesium,
and potassium—are excreted
during the process. Drinking half your
body weight in ounces of water, eating
salt, and taking electrolyte supplements
can help to prevent a shortfall. Some
electrolyte supplements are specifically
formulated to support a keto diet.
HOW TO START A KETO DIET
Steelsmith recommends educating
yourself about the diet as a first step.
Then calculate your personal nutritional
needs. She’s found that it’s easiest to start
with a net-carb limit of 50 grams, and
once you get used to eating that way,
gradually reduce the carb limit over time.
Initially, use an online calculator or an
app (ketodietapp.com offers both) to work
out what to eat to achieve your personal
goals. And then make a plan and a shopping
list, and take the plunge: Get rid of the foods
you won’t be eating, stock up on those you
will, and get keto supplements to help you
stay on track. Doing the diet with a partner
may be easier, or you can find buddies online.
You might want to track everything you
eat for a while, but with time, you’ll develop
a new sense of what to eat. It’s a process,
says Steelsmith. “It’s re-educating your own
perception of your body.”
40 • MARCH 2019
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asktheNUTRITIONIST/ANSWERS TO YOUR FOOD QUESTIONS
Are You Starting Your
Day with Hidden Sugar?
To stop mid-morning sugar cravings, replace traditional breakfast
foods with more substantial morning fare /// BY MELISSA DIANE SMITH
: I routinely start the day with some type of breakfast, but by 10 or 11 a.m., I feel tired
and irritable and crave sugar! Can you offer some nutrition suggestions to help?
—Nancy D., Oklahoma City
Smith is an
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
coaching programs, or
speaking, visit her
surprising, but most foods that
we typically eat for breakfast
either contain hidden sugar or act very
much like sugar in the body. This means
that they disrupt blood sugar balance,
which in turn leads to cravings for sugar
a few hours later. The only breakfast
food exception is eggs. But many people
pair their eggs with blood-sugar-spiking
foods such as toast, or with sugar-packed
foods such as ham or bacon.
To stop this blood sugar roller coaster,
it’s important to identify and avoid
both foods that contain hidden sugar
and foods that spike blood sugar levels.
Instead, try to eat blood-sugar-balancing
breakfasts that keep your energy levels
steady until lunchtime. Oftentimes, that
means thinking outside the box.
For a an easy breakfast
that won’t spike your
blood sugar, skip the
toast and eat your
eggs with greens
Breakfast Foods with Hidden Sugar
Yogurt: Plain, unsweetened yogurt
contains good-for-your-gut probiotics
and also naturally occurring sugar in
the form of lactose (milk sugar). But
fruit yogurts, the type of yogurts most
people eat, can contain up to 30 grams
(six teaspoons) of sugar per serving. That’s
like eating dessert for breakfast—a sure
way to cause your body to experience
sugar cravings a few hours later.
Cereals: Granola, granola bars, cereal,
and food bars are other quick-and-convenient
products that many people eat for breakfast.
Although these products contain nutritious
ingredients such as pumpkin, nuts, or flax
seeds, and sound super healthy, they’re
42 • MARCH 2019
a big category of sneaky sugar foods.
Granola-based cereals, for example, can
have up to 15 grams of sugar. That’s like
eating three teaspoons of sugar. Granola
bars are worse, with up to 25 grams in
a small bar, equivalent to the amount in
a chocolate bar. The sugar in bars and
cereals may not always come from “sugar,”
but from ingredients such as evaporated
cane juice, glucose syrup, fructose, honey,
maple syrup, brown rice syrup, fruit juice
concentrate, and dates. Check labels for
these sneaky sugar sources.
Meats: Breakfast meats, such as bacon
and ham, are sources of protein, which
initially seem like good choices. But
they, too, contain hidden sugar—in much
smaller amounts than other breakfast
foods, but amounts that can still prompt
sugar cravings in sugar-sensitive people.
That Act Like Sugar
Other common breakfast foods—toast,
English muffins, pancakes, waffles,
and muffins—are high-carbohydrate,
foods. Even if they contain no added
sugar, foods made with wheat flour or
gluten-free flours such as cornmeal or
rice flour contain carbohydrates that break
down to sugar quickly, resulting in a
rapid rise in blood glucose levels, followed
by a drop—a recipe that can easily lead to
post-breakfast hunger and mid-morning
cravings. And if they contain
added sugar, they spell even more trouble.
Potatoes are another carb-laden, highglycemic
breakfast. Hash browns and
home fries—the two most popular potato
dishes eaten for breakfast—are on the list
of 100 vegetables with the highest glycemic
index. Although these side dishes are
often eaten with protein-rich eggs, which
help moderate the blood sugar response,
potatoes are likely the worst vegetables
to eat for those prone to sugar cravings.
for Long-Lasting Energy
Keep in mind that breakfast is the break
to the fast your body has been on since
dinner the night before. To change your
breakfast habits in a favorable way and
get your day off to a healthy start, shift
away from the idea of eating traditional
breakfast foods and toward the idea of
eating a blood-sugar balancing meal in
the morning. Try these tips:
Breakfast for most people doesn’t just
consist of food; it includes beverages too.
If you’re drinking fruit juice or sugared
coffee or tea with your morning meal,
you’re consuming concentrated
liquid sugar that can disrupt even
the best-balanced food choices.
To get the sugar out of breakfast
beverages, stop the fruit juice habit
and try eating small amounts of whole
fruit instead. If you’re accustomed to
sugar or sweetened creamers in coffee or tea, take the time to
gradually transition to coffee or tea with unsweetened coconut
milk, organic half and half, or vanilla-flavored, unsweetened
almond milk, cashew milk, or coconut milk. Or use a no-sugaradded
coffee creamer such as Nutpods Unsweetened Dairy-Free Creamer or
Califia Farms Unsweetened Better Half or Unsweetened Almondmilk Creamer.
Make sure your breakfast is
sugar-free. Removing hidden sugar
means looking at nutrition labels and
avoiding foods that contain added
sugars, dropping most traditional
breakfast foods, and looking for
alternatives. Make pancakes, waffles,
and muffins out of coconut or nut flour,
and include no added sweeteners. For
a quick breakfast “bread,” try Paleobased
Mickey’s Original English Muffins
made from almond and
coconut flours. If you can
tolerate milk go for full-fat,
unsweetened, organic Greek
yogurt. In the breakfast
meat category, skip the
bacon and ham
and look for savory
rather than sweet
dinner sausages, such
as Applegate Organics
Spinach & Feta Sausage.
Include protein, healthy fat, and
slow-burning carbs. Instead of
pairing poached or fried eggs with
potatoes, place them on top of sautéed
greens. Or make omelets or frittatas
with eggs, cheese, sautéed onions,
spinach, peppers, tomatoes, and/or
mushrooms. For something different,
try making homemade, sugar-free
sausage patties with ground pork or
ground turkey, sage, and fennel, and
serve them with sautéed cinnamon
apples in organic butter or coconut oil.
Try dinner leftovers. Breakfast
should be any food that gets you off to a
good start, so reheated dinner leftovers
can make a quick, healthy morning
meal. Whether dinner a night or two
before was organic steak or hamburgers
with sautéed mushrooms, chicken stir
fry, or lamb chops and julienne green
beans, each of these provide protein, fat,
and slower-burning carbohydrates—and
they’re quick and easy to reheat. During
warmer months, or when you’re short
on time, grab some cold, cooked slices of
pot roast or chicken, nuts, celery sticks,
and fresh berries.
Do you have a question for the nutritionist? We would
love to hear from you. Please email your questions to
MARCH 2019 • 43
eating4HEALTH/FOODS & MEALS THAT HEAL
Protect Your Colon
Easy-to-find and fiber-rich, these seven foods help reduce colon cancer risk and
enhance your body’s elimination process /// BY LISA TURNER
After a winter’s worth of heavy, fatty foods,
your gut may be ready for a thorough
spring cleaning. Why it’s necessary:
the colon (also called the large intestine)
is the cleanup crew of the digestive
tract, escorting waste and toxins from
the body—so it’s important to keep it
healthy. Promote daily detox with these
seven foods that can help increase bowel
movements, improve gut bacteria, and
protect your colon from disease.
also called Jerusalem
artichokes, are high
in inulin, a type of
fiber that acts as a prebiotic to nourish
beneficial bacteria in the intestines,
improving their diversity and activity.
Be sure to cook sunchokes well to
prevent gas and bloating.
Recipe Tips: Thinly slice sunchokes,
toss with olive oil, salt, and paprika,
and roast until tender; dice sunchokes,
and sauté with shredded Brussels
sprouts, diced sweet potatoes, and garlic
for an easy hash; cook sunchokes, celery,
and leeks in broth until soft, then purée
into a creamy soup.
packed with fiber—a
one-cup serving has only
65 calories and 8 grams
of fiber, about a third of
what you need in a day. They’re also high
in polyphenols, antioxidants that have been
shown to help protect against colon cancer.
Recipe Tips: Combine raspberries,
chopped red onions, minced serrano
peppers, and lime juice for a fruity salsa;
toss raspberries, arugula, goat cheese,
and pecans with raspberry vinaigrette;
purée raspberries, then stir in chia seeds
and let stand until thickened for an easy,
loaded with fiber to
and sweep toxins from
the colon—a one-cup serving contains
13 grams, about half the recommended
daily intake. Chickpeas and other beans
and lentils are also linked with decreased
risk of colorectal cancer.
Recipe Tips: Toss cooked chickpeas with
olive oil, garlic salt, and black pepper,
and roast until crispy; combine cooked
chickpeas with diced cucumbers, red bell
peppers, onions, chopped olives, and feta
cheese, and dress with vinaigrette; sauté
chickpeas, shallots, finely chopped
broccoli florets, and garlic in olive oil
for a simple side.
Onions are rich
in inulin, flavonoids,
compounds that fight
pathogens in the gut,
and studies suggest they reduce the risk
of colon cancer. Garlic, leeks, scallions,
and shallots have similar effects.
Recipe Tips: Thinly slice red onions,
combine with apple cider vinegar and
honey, and let stand 30 minutes for
quick pickles; cut onions into thick slices,
brush with olive oil, grill until tender, and
sprinkle with minced rosemary; simmer
chopped onions with puréed tomatoes,
garlic, olive oil, and balsamic vinegar for
a savory chutney.Cauliflower
is rich in fiber to prevent
constipation and sweep
toxins from the colon.
And studies show that
a high-fiber diet improves gut bacteria,
protecting against inflammation and
disease. Cauliflower also contains
glucosinolates, compounds found in
cruciferous veggies that have been
shown to reduce the risk of colon cancer.
Recipe Tips: Slice cauliflower heads
lengthwise into steaks, brush with olive
oil, and grill until tender; chop florets into
small pieces in a food processor, and
simmer in broth for grain-free couscous;
simmer cauliflower, onions, red peppers,
spinach, and curry powder in coconut
milk until tender.
papain, a naturally
occurring digestive enzyme
that combats indigestion
and constipation. It’s also
rich in fiber and antioxidants that fight
gut inflammation and improve inflammatory
bowel disease (IBD) and other
Recipe Tips: Purée papaya, Greek yogurt,
and lime juice into a refreshing smoothie;
thread cubes of papaya on skewers with
shrimp, red onions, and green peppers, and
grill until tender; toss sliced papaya with
avocado, jicama, olive oil, and lime juice.
Oat bran is
brimming with beta
glucan, a type of fiber
that increases the
diversity of gut bacteria
and may improve ulcerative colitis and
IBD. It’s also high in avenanthramides,
polyphenols found primarily in oats
that have been shown to protect
against colon cancer.
Recipe Tips: Combine oat bran with
coconut milk and cinnamon, simmer
until thick, then top with walnuts
and chopped dates; stir oat bran and
raspberries into vanilla yogurt; add oat
bran, blueberries, slivered almonds, and
vanilla extract to any batter and cook
44 • MARCH 2019
This power-packed breakfast has twice as
much colon-healing fiber as oatmeal. We
combined it with raspberries to protect
against colon cancer and papaya to boost
digestion and ease inflammation. Substitute
mango if you don’t like papaya. Coconut
milk and hemp seeds add creaminess and
healthy fats; for more serving options, top
with chopped cashews, pumpkin seeds,
and/or toasted coconut flakes.
½ cup oat bran
¼ cup coconut milk
1 Tbs. honey or agave, or to taste
½ cup frozen raspberries, thawed to room
½ cup frozen papaya, thawed to room
temperature and chopped small
2 Tbs. hemp seeds
1. Bring 2 cups salted water to a vigorous
boil in small suacepan. Slowly whisk in
oat bran. Bring to a boil, reduce heat, and
simmer 3 minutes, whisking frequently.
2. Whisk in coconut milk and honey or
agave. Simmer 1 minute longer, until
thick and creamy.
3. Divide between two bowls, and top with
raspberries and papaya. Sprinkle with
hemp seeds, and serve immediately.
Per serving: 180 cal; 8g prot; 7g total fat
(1.5g sat fat); 33g carb; 0mg chol; 590mg sod;
7g fiber; 13g sugar
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
46 • MARCH 2019
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MARCH 2019 • 47
healthyDISH/RECIPE MAKEOVERS FULL OF MODERN FLAVOROR
In Season: Artichokes
Catch artichoke fever this spring—this antioxidant
powerhouse is one of the best foods for your liver,
and it’s easier to prepare than you might think
/// BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC
The liver is getting a lot of attention
these days in the health press, and for
good reason. It plays a central role in
every metabolic process. Everything
that you consume gets filtered by the
liver. It’s ground zero for detoxification.
It’s where fat is burned and broken down.
And when your liver isn’t working
properly—if it’s stopped up with too
much fat for example (as in nonalcoholic
fatty liver disease, which affects about
one-third of Americans)—well, then,
you’re in trouble. Which is why we
really like liver-friendly foods and
supplements, especially artichokes.
If you’ve ever looked at the ingredients
on a supplement designed specifically
for liver health or detoxification, you’ve
FEATURED INGREDIENT: Lentil
Lentils are small, disk-shaped brown, reddish-orange, or brownish-green legumes.
They grow on an annual bush-like plant native to central Asia. They’re especially popular
in India, where they’re cooked to a purée called dahl, an amazing-tasting lentil curry.
Pappadams—those crisp Indian crackers—are made with lentil flower.
One of the big differences between beans and lentils is that lentils don’t give you gas,
because they lack sulfur. So if you want the benefits of fiber minus the unpleasant side
effects of eating beans, check out this cool little legume.
Of course lentils’ real claim to fame is the fact that they’re absolutely loaded with
fiber, especially soluble fiber, which breaks down as it passes through the digestive tract,
forming a gel. This helps control blood sugar by delaying the emptying of the stomach
and slowing down the entry of sugar into the bloodstream. Since fiber slows digestion,
it can help blunt sudden spikes in blood sugar and insulin that can cause you to be hungry
again an hour after eating a low-fiber meal.
In the last decade, research has exploded on the microbiome, the name scientists give
to the vast ecology of microbes that live in and on our bodies. The good guys in our
microbiome—the “friendly” gut microbes—simply love fiber. They actually feast on it
and create important compounds from it.
Lentils and beans get a bad rap from
the Paleo crowd because they contain
lectins, proteins that give some folks
digestive problems. But according to
Steven Masley, MD—my coauthor on a
book called Smart Fat—lectins affect only
about 10 percent of the population. For
everyone else, lentils are a true superfood.
likely seen artichoke extract listed.
Why? Because this antioxidant-rich plant
is a wonderful source of silymarin,
which has a long and distinguished
pedigree as a plant compound that
helps protect and nourish the liver.
And artichokes have plenty of it. Their
peak season is March through May.
Of course, artichokes are only one
of the superstar ingredients featured
in this lovely dish. Tomatoes are rich
in lycopene, an antioxidant that may
have anticancer properties. Lentils are
packed with healthy fiber. Just about
everyone knows about the incredible
health benefits of olive oil. And vinegar
has been shown to improve insulin
sensitivity. —Dr. Jonny
Easy Artichoke Lentils
Serves 4 as a side dish
This great little recipe is amazingly simple
to throw together, tastes great, and is a
health bonanza to boot! You can also use
frozen artichoke hearts.
2 tsp. avocado or olive oil
2 large shallots, diced
1 large orange or red bell pepper, diced
1 large zucchini, diced
2 tsp. Italian spice blend
1 15-oz. can lentils, drained and rinsed
1 15-oz. can quartered artichoke hearts,
1 15-oz. can diced tomatoes, undrained
2 Tbs. balsamic vinegar
Sea salt and fresh ground pepper, to taste
1. Heat oil in large sauté pan over
medium heat. Sauté shallot, pepper,
and zucchini until just tender. (If veggies
are a little older or tough, cover sauté
pan 2–3 minutes to generate steam
for faster softening.)
2. Stir in Italian spice blend, lentils,
artichoke hearts, and tomatoes,
and cook until hot throughout.
3. Stir in vinegar, salt, and pepper
Per serving: 230 cal; 12g prot; 3g total fat
(0g sat fat); 40g carb; 0mg chol; 690mg sod;
14g fiber; 14g sugar
NOTES FROM THE CLEAN FOOD COACH
If you want to “vegucate” this meal even more, spiralize and lightly steam 2 large summer
squash, and serve the artichoke lentils over zoodles. Combine that with a simple green salad
for a quick-and-easy spring meal. It’s filling, but you will feel light after eating because it’s
made up of nearly all high-fiber, high-water-content vegetables.
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
48 • MARCH 2019
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