Better Nutrition March 2019



MARCH 2019 |



Get Better with Detoxifying

Botanicals & Foods



Nutrients That

Heal Your Lungs




P. 8





P. 34

Are You


Your Day

with Sugar?









Best Natural


to Drugs P. 16

Dandelion &

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A keto expert

tells how to ease

digestive issues

on the popular

high-fat diet.


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

whole-body cleanup.

34 The Ultimate

Keto Guide

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.



4 Nutrition Apps for

Different Appetites

The secret to a healthy diet tailored

to your individual needs may be as

close as your phone.


Health Boost

Food and supplement products that

we’re excited about this month.


Powerful Herbs for Pain

When it comes to easing aching

joints, nothing beats these

beneficial botanicals.


Strengthen Your Lungs

The best natural strategies to help

you breathe better.


Angelica: A Saintly Herb

This lesser-known herb can help

improve digestion, fight off viruses,

and more.


Does Your Skin Need

Hyaluronic Acid?

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.


Are You Starting Your Day with

Hidden Sugar?

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.


Protect Your Colon

These 7 fiber-rich foods can help reduce

your risk of colon cancer and enhance

your body’s elimination process.


In Season: Artichokes

This spiky spring veggie can do

wonders for your liver. Here’s a

delicious way to enjoy it.


4 • MARCH 2019

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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

keto devotees.

“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, 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!



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B Complex:

When & Why

to Take It

Lack of Bs can

lead to irritability,

depression, skin

problems, lack of

energy, confusion,

problems with

digestion, numbness

in the hands

or feet, and even a

swollen tongue.


Alternatives to


Coffee not cutting

it? Discover a whole

world of revitalizing

nutrients and foods.

There’s More at


Editor in Chief

Creative Director

Executive Editor

Associate Editor

Copy Editor

Beauty Editor

Contributing Editors

Contributing Designer

Contributing Writers

Production Director

Editorial Offices

Vice President &

Managing Director, HLG

General Manager

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

Marketing Director

Marketing Designer

Accounting & Billing

Nicole Brechka

Rachel Joyosa

Jerry Shaver

Elizabeth Fisher

James Naples

Sherrie Strausfogel

Vera Tweed, Helen Gray

Rachel Pilvinsky

Jeannette Bessinger, CHHC,

Jonny Bowden, PhD, CNS,

Emily A. Kane, ND, LAc, Karta

Purkh Singh, DN-C, RH, Chris Mann,

Lisa Turner, Neil Zevnik

Patrick Sternkopf

512 Main Street, Suite 1

El Segundo, CA 90245


Andrew Amill

Rob Lutz

Bernadette Higgins

Donna Diamond Riekenberg

Cindy Schofield

2400 NE 65th Street, Ste. 623

Fort Lauderdale, FL 33308

800-443-4974, ext. 702

Joshua Kelly

Laureen O’Brien

Judith Nesnadny

Yolanda Campanatto

Chairman & CEO Andrew W. Clurman

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






Irish Stew

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

requirements and circulation listed in Standard Rate and Data Service. The opinions expressed

by the columnists and contributors to BETTER NUTRITION, are not necessarily those of the

editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted.

Advertisers and advertising agencies assume liability for all content of advertising and for any

claims arising therefrom. Articles appearing in BETTER NUTRITION may not be reproduced in

whole or in part without the express permission of the publisher. Microfilm copies of BETTER

NUTRITION, are available from University Microfilms, 300 N. Zeeb Rd., Ann Arbor, MI 48106.

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has been arranged. Prior to photocopying items for educational classroom use, please contact

CCC at 508-750-8400. Organizations or individuals with large quantity photocopy or reprint

requirements should call 770-988-9991.

6 • MARCH 2019




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4 Nutrition Apps for

Different Appetites

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.

INNIT (Free)

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

unwanted ingredients.


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.

did you


March is National Nutrition

Month, sponsored

by the Academy of

Nutrition and



($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



for your




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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without spirulina. By itself, exercise reduced body fat

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The tested dose of spirulina was 4.5 grams per day.

369 Calories

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

produced in the inner lining of blood vessels and helps to relax and dilate vessels, allowing more

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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Consumer: Redeemable at retail locations only. Not valid for online or mail-order purchases. Retailer:

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consumer at the time of purchase on the brand specified. Coupons not properly redeemed will be void

and held. Reproduction by any party by any means is expressly prohibited. Any other use constitutes

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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...


the Passion

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



Selina, whose

father introduced

Celtic Sea Salt to

the marketplace,

has made it her

life’s work to

educate consumers

about the

benefits of naturally

produced salts and

work with artisanal

salt farmers.

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 for the recipe.

methods are key—she uses only natural

renewable resources to produce sea salts

ethically and sustainably.

Why Naturally Processed Salts

Are Superior

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

12 • MARCH 2019


Health Boost

Products for extra immune support,

digestive relief that also detoxifies,

and more

Chew On This

Made using full-spectrum extracts from

agricultural hemp, CV Sciences Plus +CBD Oil

Hemp Gummies contain a matrix of phytonutrients.

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 Elderberry


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!


Go-To Remedy

for Bloating


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

Mountain honey boasts naturally

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.

Now Streaming:

Maple Syrup

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

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maple syrup —a convenient, eco-friendly

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no flammable propellants.

14 • MARCH 2019




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800-938-8482 •





for Pain

Ease achy, inflamed

joints with these proven

botanical medicines


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%

boswellic acid.

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


Willow Bark

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



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.

Hemp CBD

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

plant compounds

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




No. 7








Endo Inflame

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

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We do not use ingredients that were produced using biotechnology.


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

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

: 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,

cedarwood, bergamot,

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.

Did You


Warm herbal teas

are fantastic medicine

for your lungs.

Try eucalyptus, thyme,

myrrh, sandalwood,

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

“discount glutathione”

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


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.

High Intensity.



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.

Asthma Triggers

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,

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

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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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


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

treat gastrointestinal

disorders. German

doctors rely on a

stomach tea made

with 20 percent

angelica root,

40 percent gentian


Did You


While the taproot of the

angelica plant is useful

medicinally, the stems

can be eaten, similar

to celery.

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

antianxiety effect

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



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.







Breathe Free

Herb Pharm


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






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Does Your Skin Need

Hyaluronic Acid?

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 /// BY SHERRIE STRAUSFOGEL

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help skin retain moisture

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antioxidant pomegranate

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BeautyPrep Hyaluronic

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non-greasy serum softens,

brightens, and protects skin

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extract offers antioxidant

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lines, and redness.

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Sodium hyaluronate, blue

agave leaf extract, and

prickly pear cactus extract

smooth, moisturize, and

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leave on for 5–10 minutes or

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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

AboutSkin Dermatology

and DermSurgery in

Denver. “HA is a large

molecule that does most of its

work on the surface of the skin,

Did You


On product labels, look for

sodium hyaluronate or

hydrolyzed hyaluronic acid,

forms of HA that penetrate

the skin more easily.

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Cohen adds, “Hydrolyzed HA and

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Since HA attracts and retains moisture,

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Wickett RR, Kossmann E, Barel A, Demeester N, Clarys P, Vanden Berghe DA, Calomme M (2007). Effect of oral intake of choline-stabilized orthosilicic acid on hair tensile strength and morphology in women with fine hair. Arch Dermatol Res 299: 499-505.

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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

whole-body cleanup.

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

liver-protective effects.

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

in capsules.

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

anti-inflammatory effects.

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

Tarragon-Lemon Vinaigrette

Serves 4

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

Punarnava (Boerhaavia

diffusa) is a unique herb

that helps maintain efficient

kidney and urinary

functions. Punarnava

is a mild, well-tolerated

diuretic, antispasmodic,

and anti-inflammatory

agent in the urinary tract.

The anti-edema action is

beneficial for disorders

involving water retention,

including congestive

heart failure, asthma,

scanty urine, and internal

inflammation. A 2014

review paper found

multiple benefits for the

urinary system, including

reducing kidney stones,

inflammation, edema,

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 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

ketone production.



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

you eat.”

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


Seizure disorders

Acne and eczema

Polycystic ovary

syndrome (PCOS)


Amyotrophic lateral

sclerosis (ALS)

Alzheimer’s disease

Traumatic brain



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:

Digestive disorders




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

Keto Diet


16% Protein






Carbs 5%

36 • MARCH 2019

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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

Net Carbs

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:

3.5 g

0 g

4.5 g

0 g

27 g


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.”


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


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

digestive issues.

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.


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 ( 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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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

Melissa Diane

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

books, long-distance

consultations, nutrition

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.

Breakfast Foods

That Act Like Sugar

Other common breakfast foods—toast,

English muffins, pancakes, waffles,

and muffins—are high-carbohydrate,

high-glycemic, blood-sugar-spiking

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.

Breakfast Solutions

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

no-added-sugar, lower-glycemic

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


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.

Raspberries are

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,

raw jam.

Chickpeas are

loaded with fiber to

promote regularity,

prevent constipation,

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,

and sulfur-containing

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.

Papaya contains

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

gastrointestinal disorders.

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

into waffles.

44 • MARCH 2019


Raspberry-Papaya Oat

Breakfast Bowl

Serves 2

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


46 • MARCH 2019


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MARCH 2019 • 47


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


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


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

before serving.

Per serving: 230 cal; 12g prot; 3g total fat

(0g sat fat); 40g carb; 0mg chol; 690mg sod;

14g fiber; 14g sugar


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.


48 • MARCH 2019

Beauty truly does shine from within. Deep,

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