Better Nutrition March 2019

THE SHOPPING MAGAZINE FOR NATURAL LIVING 

MARCH 2019 | betternutrition.com 

HERBAL 

CLEANSE 

Get Better with Detoxifying 

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BREATHE 

EASY 

Nutrients That 

Heal Your Lungs 

TOP 

NUTRITION 

APPS 

P. 8 

THE 

ULTIMATE 

GUIDE 

TO KETO 

P. 34 

Are You 

Starting 

Your Day 

with Sugar? 

HEALTHIER 

BREAKFAST 

OPTIONS 

HOW HYALURONIC 

ACID SAVES YOUR SKIN 

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PAIN 

RELIEF 

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march2019CONTENTS/VOLUME 81 | NUMBER 3 

48 

Antioxidantpacked 

Easy 

Artichoke 

Lentils 

34 

A keto expert 

tells how to ease 

digestive issues 

on the popular 

high-fat diet. 

features 

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. 

22 

If you’re not familiar 

with the herb angelica, 

its many uses—including 

relief from menstrual 

cramps—will surprise you. 

departments 

8 TREND WATCH 

4 Nutrition Apps for 

Different Appetites 

The secret to a healthy diet tailored 

to your individual needs may be as 

close as your phone. 

14 HOT BUYS 

Health Boost 

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 

beneficial botanicals. 

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, 

and more. 

24 NATURAL BEAUTY 

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. 

42 ASK THE NUTRITIONIST 

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. 

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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editor’sNOTE 

Fat Is Your 

Friend 

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 

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! 

COMING 

NEXT MONTH 

Best of Natural 

Beauty Awards 

Ready to glow? 

Meet the winners of 

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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. 

Energizing 

Alternatives to 

Caffeine 

Coffee not cutting 

it? Discover a whole 

world of revitalizing 

nutrients and foods. 

There’s More at 

betternutrition.com 

YOUR GUIDE TO NATURAL LIVING 

Editor in Chief 

Creative Director 

Executive Editor 

Associate Editor 

Copy Editor 

Beauty Editor 

Contributing Editors 

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Contributing Writers 

Production Director 

Editorial Offices 

Vice President & 

Managing Director, HLG 

General Manager 

AIM Retail Group 

970-291-9029 

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561-362-3955 

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Director of Retail Sales 

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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 

310-873-6952 

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Vegetarian 

Irish Stew 

Get into the spirit 

of St. Patrick’s Day 

with this meat-free 

version of an Irish 

classic. 

BETTER NUTRITION, ISSN #0405-668X. Vol. 81, No. 3. Published monthly by Cruz Bay 

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/// BY VERA TWEED 

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 

www.innit.com (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. 

SPOON GURU 

www.spoon.guru/usa/ (Free) 

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 

www.pomegranateapps.com/ 

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 

know? 

March is National Nutrition 

Month, sponsored 

by the Academy of 

Nutrition and 

Dietetics. 

LOSEIT! 

www.loseit.com 

($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. 


ESSENTIAL 

NUTRIENTS 

for your 

WHOLE 

BODY

trendWATCH 

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. 

VITAL BRAIN 

NUTRIENTS 

IDENTIFIED 

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. 

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Spirulina, a type of blue-green algae, can boost the 

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the effects of a six-week exercise program, with and 

without spirulina. By itself, exercise reduced body fat 

and improved cardiovascular fitness, but the benefits 

were greater with spirulina, and the supplement 

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. 

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. 

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trendWATCH 

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 

mission— 

educating 

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 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 

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 neilzevnik.com. 


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The Elderberry 

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The berries from the European 

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naturalREMEDY/HOLISTIC STRATEGIES TO HELP YOU FEEL BETTER 

Powerful 

Herbs 

for Pain 

Ease achy, inflamed 

joints with these proven 

botanical medicines 

/// 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 

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. 

Boswellia 

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. 

Ginger 

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. 

Aloe 

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. 


naturalREMEDY 

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 

LEARN MORE AT 

BETTERNUTRITION.COM 

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 

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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 

naturopathic practice 

in Juneau, Alaska, 

where she lives with 

her husband and 

daughter. She is the 

author of two books 

on natural health, 

including Managing 

Menopause Naturally. 

Visit her online at 

dremilykane.com. 

: 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 

Know? 

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. 


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. 

High Intensity. 

Hydration 

Sulfur 

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 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 

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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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 

treat gastrointestinal 

disorders. German 

doctors rely on a 

stomach tea made 

with 20 percent 

angelica root, 

40 percent gentian 

* 

Did You 

Know? 

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, 


HOW TO TAKE 

ANGELICA 

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. 

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naturalBEAUTY 

Hyaluronic acid (HA) is a moisture 

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Cohen, MD, Director of 

AboutSkin Dermatology 

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On product labels, look for 

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Head-to-Toe 

Detox 

Plan 

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. 


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. 

Salad 

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 

Vinaigrette 

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 


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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 

supplement. 

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. 

FORMULAS FOR WHOLE-BODY CLEANSING 

Bluebonnet 

Targeted Choice Liver 

Detox contains sustainably 

harvested/wildcrafted herbs 

including dandelion. 

NOW Liver Refresh features 

artichoke along with 

liver-friendly nutrients such 

as NAC. 

Paradise Herbs Triphala 

is a concentrated, 

full-spectrum formula, 

processed without toxic 

solvents. 

Flora Flor•Essence is a 

gentle detox elixir with 

burdock and other herbs. 

Organic India Liver Kidney 

blends Punarnava with 

other cleansing Ayurvedic 

herbs. 


THE 

ULTIMATE 

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 


GUIDE 

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 

improvements. 

“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. 


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 

ketone production. 

WHY KETO TRIGGERS 

WEIGHT LOSS 

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 

Prediabetes 

Seizure disorders 

Acne and eczema 

Polycystic ovary 

syndrome (PCOS) 

 

 

 

 

Cancer 

Amyotrophic lateral 

sclerosis (ALS) 

Alzheimer’s disease 

Traumatic brain 

injury 

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: 

 

 

 

 

Digestive disorders 

Autoimmune 

diseases 

Gout 

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 

Fat 

34% 

Approximate % of Calories 

Keto Diet 

Protein 

16% Protein 

20% 

Carbs 

50% 

Fat 

75% 

Carbs 5% 


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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: 

Breakfast 

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 

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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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 

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. 

ELECTROLYTE DEPLETION 

AND DEHYDRATION 

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.” 


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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 

Melissa Diane 

Smith is an 

internationally 

known journalist and 

holistic nutritionist who 

has more than 20 years of 

clinical nutrition experience 

and specializes in using 

food as medicine. She is 

the cutting-edge author 

of Going Against GMOs, 

Going Against the Grain, 

and Gluten Free 

Throughout the Year, and 

the coauthor of Syndrome 

X. To learn about her 

books, long-distance 

consultations, nutrition 

coaching programs, or 

speaking, visit her 

websites: 

melissadianesmith.com 

and againstthegrainnutrition.com. 

surprising, but most foods that 

a:It’s 

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. 

Healthy 

Tip! 

For a an easy breakfast 

that won’t spike your 

blood sugar, skip the 

toast and eat your 

eggs with greens 

instead. 

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 


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: 

* 

SUGAR-FREE BREAK- 

FAST BEVERAGES 

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 

bnaskthenutritionist@gmail.com. 


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. 

Sunchokes, 

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. 


eating4HEALTH 

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 

temperature 

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; 


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


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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, 

drained 

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; 


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 


Beauty truly does shine from within. Deep, 

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Better Nutrition March 2019

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