Better Nutrition June 2019



JUNE 2019




Exciting Ways to Use Them, From

Soups to Wraps to Baked Goods




The Perfect

Summer Dessert:


Almond Peach



the Medical Medium

& the Celery

Juice Craze







P. 28



Build Beauty from Within

Hair, Skin, Nails & Joints †

Garden of Life now offers three Grass-Fed Collagen products to meet your specific needs. The entire line is Non-GMO

Tested and Certified, Keto Certified, Certified Paleo Friendly and NSF Gluten Free. Whether it’s fortifying hair, skin and

nails or supporting healthy joints and mobility, we have the clean, convenient answer in our collagen powders.

Non- GMO


† These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.





The Dr. Formulated Keto line is Keto Certified, Certified Paleo Friendly, and clean: Non-GMO Project

Verified and Truly Grass Fed. We also have taken the math out of the equation for you by providing

the correct mix of fat, protein and carbohydrates so you can follow your Keto diet more easily.

Download a copy of our Guide to Everything Keto at



Get a healthy

dose of


protein with

Avocado Eggs.


Man up your


routine with

our favorite




28 Top 10 Supplements

for Men

For the most part, nutrients don’t

discriminate on the basis of sex. But

there are some vitamins, minerals,

and herbs that offer clear benefits for

men. Here are 10 of the best.

32 Pump Up the Protein

Need more protein in your diet

but getting tired of the same old

shakes and smoothies? These

innovative, delicious recipes will

make you look at protein powders

in a whole new way.


Sure you know

that turmeric is

great for pain

relief, but just

wait ’til you see

what it can do

for your skin.



Best Food Sources of Vitamin D

Simple ways to get more of this key

nutrient into your diet. Plus: Meet the

Medical Medium and learn why he

thinks everyone needs celery juice.


Cool Products for Hot Days

Food and supplement products that

we’re excited about this month.


Vitamin K Types and Benefits

The skinny on this often-overlooked



Ultimate Mineral Guide

They don’t get the press of vitamin C

or D, but these essential nutrients are

crucial for optimum wellness.


Fertility-Boosting Remedies

Boost your chances of conceiving

the natural way.


A Touch of Turmeric

Spice (and brighten) up your skin with

this potent botanical.

38 EATING 4 HEALTH Foods for Fitness

What to eat if you want to shape up

and slim down.


Plant Power Salad

Harness the power of hemp with this

savory, seasonal dish.


Freeing Your Family

Cutting problem ingredients from your

family’s diet is easier than you think.

48 HEALTHY DISH Stone Fruit Clafoutis

Cool off this summer with this

scrumptious grain-free treat.

2 • JUNE 2019


Natural Foods, Healing Nutrients,

& Top Wellness Tips for a

Happy Heart



Spice Up Your

Health with


Spices are as popular today as they were some 7,000 years

ago—maybe even more popular. Throughout history, spices

have been used for everything from dyeing fabrics to making

perfume to crowning emperors.

Spices are among the most powerful healing remedies

in nature. Oregano, for example, is packed with antibacterial

and antifungal properties. Cilantro helps bind to heavy

metals and remove them from the body. Parsley helps

purify the blood, enhance detoxification, and relieve water

retention. Cinnamon helps support healthy blood sugar

levels. And then there’s turmeric, arguably the most

popular spice in the supplement aisle today.

We cover turmeric quite a bit in the magazine because

it’s recommended for so many different health issues. On the

research side, curcumin, the active compound in turmeric,

has been shown to help prevent and/or improve a range of

conditions, including Alzheimer’s, heart disease, and memory.

According to herbalist and Better Nutrition contributing

writer Karta Purkh Singh Khalsa, RH, DC-N, turmeric is

first and foremost an anti-inflammatory remedy. In high

doses, it is excellent for acute inflammation, he says. Khalsa

also uses turmeric to ease ulcers and digestive problems.

This month, turmeric is one of the “Top 10 Supplements

for Men” on p. 28. Among its numerous health benefits,

turmeric supports prostate health. And on p. 26, beauty

editor Sherrie Strausfogel uncovers the skin benefits of

turmeric. When applied topically, turmeric helps brighten

skin, reduce acne breakouts, and more.

For more on turmeric, go to and

search for “10 Benefits of Turmeric and Curcumin”—this

is one of my all-time favorite articles on the topic.




Infographic +

NOW Kids



Find out which

essential oils are

safe for kids—and

which ones are

best to avoid.

Also: Enter to win

this adorable Sleepy

Puppy Diffuser

from NOW.

Heart Health

Free Heart

Health eBook!

Heart disease and

stroke take more

lives than any other

disease. Download

our free Heart

Health eBook at,

and discover

alternative views

on cardiovascular


Father’s Day



Visit our Facebook

page on June 16

for your chance to

win one of our men’s

health baskets!


Editor in Chief

Creative Director

Executive Editor

Associate Editor

Copy Editor

Beauty Editor

Contributing Editors

Contributing Designer Rachel Pilvinsky

Contributing Writers Jeannette Bessinger, CHHC,

Jonny Bowden, PhD, CNS,

Matthew Kadey, MS, RD, Emily

A. Kane, ND, LAc, Melissa Diane

Smith, Chris Mann, Lisa Turner,

Neil Zevnik

Production Director Patrick Sternkopf

Editorial Offices 512 Main Street, Suite 1

El Segundo, CA 90245


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

Marketing Director

Marketing Designer

Accounting & Billing

Nicole Brechka

Rachel Joyosa

Jerry Shaver

Elizabeth Fisher

James Naples

Sherrie Strausfogel

Vera Tweed, Helen Gray

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

800-443-4974, ext. 702

Laureen O’Brien

Judith Nesnadny

Yolanda Campanatto



Chairman & CEO Andrew W. Clurman

Senior Vice President, Treasurer, and CFO Michael Henry

President, Active Living Group Jonathan Dorn

Vice President, IT Nelson Saenz

Vice President, People & Places JoAnn Thomas

AIM Board Chair Efrem Zimbalist III





Grilled Chicken

Cutlets with Chile-

Chocolate Sauce

This Mexicaninspired

dish is jam

packed with rich,

complex flavors.

BETTER NUTRITION, ISSN #0405-668X. Vol. 81, No. 6. 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

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

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

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4 • JUNE 2019



for Great Hair,

Skin, and Nails!

Increase Your Collagen, Elastin,

and Keratin – NATURALLY!

The condition of your hair, skin, and nails depends on three

proteins, known as your three beauty proteins. Collagen reduces

fine lines and wrinkles. Elastin tightens your skin and gives it

“bounce back.” Keratin increases hair strength and thickness,

and strengthens nails. BioSil ® increases all three – naturally. †

Clinically Proven Results

Reduces fine lines and wrinkles †‡*

Increases skin elasticity †‡*

Increases diameter of hair shaft †‡*

Increases hair strength †‡*

Strengthens nails †‡*








©2019 Bio Minerals NV. Manufactured by Bio Minerals NV, Belgium. ch-OSA, BioSil, the ch-OSA logo and Advanced Collagen Generator are registered trademarks of Bio Minerals NV.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

WWickett RR, Kossmann E, Barel A, et al. Effect of oral intake of choline-stabilized orthosilicic acid on hair tensile strength and morphology in women with fine hair. Arch Dermatol Res. 2007; 299:499-505.

*Barel A, Calomme M, Timchenko A, et al. Effect of oral intake of choline-stabilized orthosilicic acid on skin, nails and hair in women with photodamaged skin. Arch Dermatol Res. 2005; 297:147-153. Results may vary.

Introducing High-Energy Collagen

End fatigue with quick absorbing, medical-grade liquid

collagen and stimulant-free energy boosters.

“I have more energy!” Jim Caras

frequently heard from many of his

clients after using his medical-grade

liquid collagen, called AminoSculpt ® .

“At first it didn’t make sense,” says

Caras, Founder of Health Direct and

author of How to Completely Reshape

Your Body! “Collagen is known to

enhance beauty and support joints…

but energy?"

Caras had to know, “Why were

people getting more energy after using







- and


























“PEM” - Why Many Are Tired









a basic



– protein.



He explains, “I found that many

He explains, “I found that many

people suffer from a relatively common,

but mostly unknown condition called

Protein Energy Malnutrition (or PEM)."

PEM is a protein deficiency that

occurs when the body can’t properly

absorb protein. You feel this as a lack of

energy, hence the "Energy Malnutrition.”

As we age, our body’s ability to

break down protein declines. Digestive

issues, and the overuse of protein

supplements can make this problem

even worse.





















a new






























Liquid Collagen Boosts Energy

“It's all about absorption,” says Caras.

“It's all about absorption,” says Caras.

Collagen is difficult to digest and

must be “hydrolyzed” (predigested)

into “bioactive” peptides to be

absorbed. Caras explains, “When this is

done properly and then delivered in a

liquid form, two things happen…”

“First, our bodies absorb nearly

100% of the protein within minutes.

Second, this rapid absorption causes the

liver to use the collagen for energy like

it would a complex carbohydrate. This

is why many people feel an immediate







Why Other Collagen Products

DO NOT Boost Energy…



























and the quality varies widely.

and the quality varies widely.

Caras explains, “Nearly every

Caras explains, “Nearly every

Energy, Focus and Clarity with Enhanced Collagen Benefits…



Our unique liquid collagen peptides are


Our unique







the liver





the collagen















the collagen


for energy,




it would





are combined




it to support




30 metabolic

are combined


with it











and enhance

natural energy production.*







Our liquid collagen peptides are shown in

Our clinical liquid studies collagen to improve peptides recovery are shown 96% in

BETTER clinical than studies placebo. to improve Plus, recovery the nutrients 96% in

BETTER our proprietary than placebo. energy Plus, blend the help nutrients support in

our healthy proprietary blood circulation, energy blend decrease help support muscle

healthy recovery blood time, circulation, and reduce decrease soreness muscle after

recovery time, and exercise.* reduce soreness after


“Supports FOCUS


AminoSculpt Collagen Energy is rich in









rich in



and amino acids



of specific



vitamins and






that support




key roles

and cognitive

in the brain


and nervous



play key




in the




and nervous

fog” lifts


and periods

People report

of “calm








and periods of “calm focus” set in.*







Many people who use AminoSculpt

Collagen Many people Energy who notice use AminoSculpt BETTER AND

QUICKER Collagen improvements Energy notice BETTER in their AND hair,

skin QUICKER and nails. improvements It increases in the their delivery hair,

skin of collagen and nails. and It co-factors increases to the every delivery cell

in of the collagen body; and significantly co-factors enhancing to every cell the

in natural the body; benefits significantly of collagen enhancing peptides.* the

natural benefits of collagen peptides.*

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Results may vary. ©2019 D&J Vision Marketing, Inc.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Results may vary. ©2019 D&J Vision Marketing, Inc.

Why Our Medically-Proven Liquid Collagen Peptides Boost Energy…

AminoSculpt ® Liquid Collagen Peptides

Other Collagen Powders



We source grass-fed, non-GMO, RAW

collagen to meet our stringent criteria.





collagen from “Big Food” corporations.


OURSELVES with a proprietary

medical-grade process.

They simply pour it into a container and

put their label on it. They look different,

but inside they are basically all the same.

You receive the best-absorbing medical-grade

bioactive peptides EVERY TIME – the same

used by doctors and hospitals!

You get a commodity collagen powder

where the color, how well it mixes and

absorption varies between batches.

"…we hydrolyzed our own collagen, other brands don't!"

collagen company DOES NOT

collagen company DOES NOT

hydrolyze their own collagen, so they

hydrolyze their own collagen, so they

can't know exactly what they're getting

can't know exactly what they're getting

– and neither do you. The proof is in the

and neither do you. The proof is in the

results. Most don't boost your energy,

results. Most don't boost your energy,

which shows they aren't absorbing well.

which shows they aren't absorbing well.

This means they weren't hydrolyzed

This means they weren't hydrolyzed



Even worse, improperly hydrolyzed

Even worse, improperly hydrolyzed

collagen can make PEM worse.

collagen can make PEM worse.










Over 4



“At Health Direct, we hydrolyze our

“At Health Direct, we hydrolyze our

own collagen, so we know exactly

own collagen, so we know exactly

what you're getting."

what you're getting."

The liquid peptides in AminoSculpt

The liquid peptides in AminoSculpt

Collagen Energy have the best

Collagen Energy have the best

absorption, are ready-to-use, and are

absorption, are ready-to-use, and are

highly concentrated (10 grams of

highly concentrated (10 grams of

collagen protein per 1 oz serving).

collagen protein per 1 oz serving).

Even better, these Whole Body


Even better,









28 types of




in the






types of











"It's no surprise










"It's no












hospitals and





over 4,700 doctors,


hospitals and health professionals over

the past 40 years," Jim adds.

the past 40 years," Jim adds.

"Supercharging” Collagen

In his research, Caras and his team also

In his research, Caras and his team also

uncovered eight additional nutrients

uncovered eight additional nutrients

that help fight PEM and address other

that help fight PEM and address other

causes of fatigue. As an added bonus

causes of fatigue. As an added bonus

they also enhance collagen’s natural

they also enhance collagen’s natural

anti-aging benefits. These stimulantfree

“superchargers” are included in

anti-aging benefits. These stimulantfree

“superchargers” are included in

AminoSculpt Collagen Energy (see sidebar

AminoSculpt Collagen Energy (see sidebar

for details).

for details).

Caras finishes, "We're getting results

Caras finishes, "We're getting results

that other collagen products simply can't

that other collagen products simply can't

deliver. It's time to expect more from

deliver. It's time to expect more from

your collagen.”

your collagen.”

AminoSculpt Collagen Energy is

AminoSculpt Collagen Energy is

sugar-free, contains zero caffeine, and is

sugar-free, contains zero caffeine, and is

made from non-GMO, grass-fed collagen.

made from non-GMO, grass-fed collagen.

It's also ready-to-drink, with no mixing

It's also ready-to-drink, with no mixing



To Find AminoSculpt

To Collagen Find AminoSculpt Energy

Collagen Energy

Call Toll-Free

Call Toll-Free

1-800-989-9531, Dept 2974

1-800-989-9531, Dept 2974

Visit Us Online:

Visit Us Online:

8 Collagen Energy








AminoSculpt Collagen Energy contains

AminoSculpt Collagen Energy contains

L-Citrulline and powerful antioxidants from

L-Citrulline and powerful antioxidants from

Amla, Pomegranate, and Red Orange.


They promote


nitric oxide

and Red



They promote nitric oxide production,

healthy circulation and energy.*

healthy circulation and energy.*





AminoSculpt Collagen Energy contains

AminoSculpt clinical-strength Collagen doses Energy of the vitamins contains

clinical-strength Methycobalamin doses B-12 of the and vitamins D3.

They Methycobalamin support energy, B-12 the metabolism, and D3.






and congnition.*

the metabolism,

bone health, and congnition.*





AminoSculpt Collagen Energy contains

high-potency AminoSculpt Collagen doses of Energy Magnesium contains and

high-potency Potassium. They doses support of Magnesium energy, and and

reduce Potassium. fatigue They and support muscle energy, weakness.* and

reduce fatigue and muscle weakness.*



Best Food Sources of Vitamin D

Simple, delicious was to get more of this all-important nutrient into

your diet

Without much unprotected sun exposure,

the human body makes very little

vitamin D, yet its function affects

many important processes. Symptoms

of a shortfall can include fatigue,

frequent infections, depression, hair

loss, bone loss, and pain in muscles,

joints, or bones.

Best Foods

Vitamin D is added to cow’s milk, many

plant milks, cereals, and other foods.

While these are all good sources of the

vitamin, they work much like a supplement,

as the vitamin D is not a natural

ingredient in the food. Top natural

sources include:

Fish and seafood: These are the

richest sources of vitamin D if they

aren’t deep fried. One study found

that frying salmon in vegetable oil

eliminated half its vitamin D content.

Approximate amounts of vitamin D

in a 3.5-ounce serving:








Wild salmon: nearly 1,000 IU or more

Farmed salmon: 250 IU

Pickled herring: 680 IU

Wild oysters: 320 IU

Sardines: 270 IU

Canned tuna: 230 IU

Shrimp: 150 IU

Egg yolks: Vitamin D levels can vary

from 20 to 40 IU per yolk if chickens

are raised on factory farms to about

four times that amount from pastureraised

hens, and much more if chickens

are fed vitamin D-enriched feed.

Mushrooms: The only plant to produce

vitamin D, mushrooms make it when

they are exposed to sunlight. Some

wild mushrooms can contain as much

as 2,300 mg of vitamin D in a 3.5 oz.

serving, but most mushrooms aren’t

good sources because they’re farmed

indoors in the dark. The exceptions

are farmed mushrooms that have been

exposed to UV light, and these should

clearly be labelled as such, ideally with

some information about their vitamin D

content. Mushrooms can retain half or

more of their vitamin D when cooked.


Government guidelines recommend

getting 600 IU daily up to age 70 and

800 IU after that, but many experts

recommend taking 1,000 IU daily or more.

Ideally, get your vitamin D blood levels

tested to identify how much you need.


Honey Linked to Healthy Lifestyle

People who eat honey are more likely to eat a healthy

diet and are less likely to be overweight or have

high cholesterol or diabetes, according to a survey

of 13,000 American adults. Those who regularly

eat honey are more likely to

keeps tabs on their intake

of calories, sugar, sodium,

and gluten, while striving

to eat plenty of fiber and

protein. In short, they’re

healthy eaters. Honey

contains vitamins, minerals,

antioxidants, and enzymes that

make it more nutritious and easier

to digest than sugar.

did you


Honey bees tap

2 million flowers

to make 1 lb.

of honey.

59 minutes

to heart health

Aerobic exercise, such as brisk walking,

has traditionally been the go-to type of

exercise for heart health. But resistance

exercise—using weights, resistance bands,

or your own body weight—has surprising

benefits. In a study of more than 12,000

people, resistance training for up to 59

minutes per week reduced risk for heart

disease and stroke by 40–70 percent.

That weekly 59 minutes could be broken

down into shorter periods that are done

twice or three times per week. Resistance

training for a longer weekly period didn’t

deliver extra benefits.

CBD from Full-Spectrum Hemp Extract

Check our CBD Quality at:


Available at Fine Health Food Stores Everywhere.

is a registered trademark of Sabinsa Corporation.


That’s how many of us

eat the recommended

daily amount of fiber:

25 grams for women and

38 grams for men up to age 50, and 21 and

30 grams, respectively, after that. Fiber is

nature’s cleanser and helps prevent digestive

problems, weight gain, cancer, high blood

pressure, heart disease, and stroke. In addition

to whole grains, here are some top sources

of fiber:

* 1 cup raspberries: 8 grams

* 1 cup strawberries: 3 grams

* I medium pear, apple, banana,

or orange: 3–5 grams

* ½ cup split peas, lentils,

or black beans: 7–8 grams

* ½ oz. chia seeds: 5 grams

* 23 almonds (1 oz.): 3.5 grams

* 1 cup cooked broccoli, turnip greens,

or Brussels sprouts: 4–5 grams

1 medium baked potato with skin: 4 grams


Curcumin, the active ingredient in turmeric root, can reduce asthma and allergy

symptoms. A study of children in Brazil found that daily curcumin supplements,

taken for six months, reduced the need for asthma medicine. Another study of

200 Chinese adults with seasonal allergies found that taking curcumin for two

months reduced sneezing and congestion.

For over 20 years, Irwin Naturals has formulated best-in-class supplements that address a wide spectrum of

health needs. We’re excited to introduce our plant-derived, full-spectrum hemp extract formulations with naturally

occurring CBD. These formulations feature some of our most favored Irwin Naturals products plus full-spectrum

hemp extract which includes the impressive and promising potential of CBD. Discover which Full-Spectrum

Hemp Extract formula is right for you. Also, please visit us at and put yourself on

the path to better health today.

For info on any product and Special Offers

go to and

enter coupon code:013913




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

Irwin Naturals will reimburse you for the face value plus 8 (cents) handling provided it is redeemed

by a 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 fraud. Irwin Naturals reserves the right to deny reimbursement (due to misredemption

activity) and/or request proof of purchase for coupon(s) submitted. Mail to: CMS Dept. 10363,

Irwin Naturals, 1 Fawcett Drive, Del Rio, TX 78840. Cash value: .001 (cents). Void where taxed or

restricted. ONE COUPON PER PURCHASE. Not valid for mail order/websites. Retail only.

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



How Alak Vasa turned

a love of chocolate

into healthful, socially

responsible treats

/// By Neil Zevnik

Hours of meditation and a passion for chocolate

led Alak Vasa (left) to ditch Wall Street and

create Elements Truffles.

Imagine a chocolate that provides more

than just a party in your mouth—it also

nourishes your body and feeds your

soul, inspired by centuries-old healing

traditions. And suppose that same

chocolate also offered hope and a future

to disadvantaged children. Would you

be interested? Alak Vasa, creator of

Elements Truffles, bets you will be.

Vasa was a successful trader on

Wall Street. Seeking to mitigate the

stresses of that life, she began the

practice of meditation, and gradually

became more mindful of her diet, her

spiritual growth, and her place in the

world. Eventually, she quit her job—with

no clear idea of what to do next. “I didn’t

have an exact plan in my mind. The only

thing consistent throughout the entire

journey was listening to my inner voice

and jumping into the unknown with

complete faith,” she says.

web exclusive recipe!

Visit for a

delicious Grilled Chicken Cutlets with

Chile-Chocolate Sauce recipe made

with Elements Truffles.

The Passion

As a dessert—especially chocolate—

lover, Vasa started with what she knew.

Experiments in the kitchen led to a

table at her local farmers market. And

the response there encouraged her to

continue to build and expand—and her

dreams were rewarded. “When I first

saw the complete product on a chocolate

wall in a store, I couldn’t believe

it,” she says. “I realized that when you

have the right intention, the universe

conspires to make it happen.”

Elements truffles are more than just

cacao and honey. As Vasa grew in her

meditative practices, she rediscovered

the Ayurvedic principles that she had

grown up with and incorporated them

into her chocolates. Infusions of cinnamon

and clove, turmeric and ginger,

and moringa and ashwagandha offer

benefits both physical and spiritual.

For Vasa, the culture of the company

is as important as the product itself. “At

Elements, we take no shortcuts. We use

only the purest ingredients from Fair

Trade manufacturers who fiercely align

with our philosophy and values.”

Equally important are the people who

surround her and whose lives she touches.

“I love to meet amazing kind-hearted

people on this journey,” she says. “I love

having an amazing team of people to

work with and share my vision with and

grow together to get there.”

The mission also involves a big

helping of giving back. A generous

portion of the company’s profits goes

to supporting the education of underprivileged

children in tribal, rural, and

slum areas of India, through the Care

For Children Program of the Art of

Living Foundation. “People always

come first,” says Vasa. “Because we

believe that only happy and grateful

people can make happy chocolates.”

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 • JUNE 2019



In the Spotlight:

The Medical


Could celery juice really be

the key to overcoming chronic

illness and restoring optimum

wellness? The proof, says

Anthony Williams, is in the

results /// By Chris Mann

More than 40 years before he started the global celery juice

movement, Anthony Williams—or, as readers of his bestselling

books know him, The Medical Medium—was serving up 16 oz.

glassfuls of what millions now deem a divinely inspired herbal

elixir in his efforts to bring healing to loved ones, friends, and

community members. “I remember the first time I offered it in

1975 for a family member who had a back injury that wouldn’t

get better—and she didn’t believe in celery juice, didn’t believe

in anything,” he says. “I put the celery in one of those old, beat-up

blenders, strained the juice, and within days her back was

recovering for the first time.”

Williams has made believers out of countless others since his

2015 book, The Medical Medium, introduced the chronically ill

and other health seekers to the otherworldly wellness wisdom

that Williams, since age 4, says he has shared from a compassionate

entity he calls Spirit. “I was in nursing homes at age 18,

19, sitting by bedsides offering Medical Medium information—

which is Spirit’s advanced information given to me—giving

In terms of healing, why is it better to

drink celery than to eat it?

Naysayers will say, “Oh, it’s a vegetable.

Try other vegetables. Make sure you eat

the fiber.” But celery is an herb. This is

an herbal tonic. When you’re juicing it,

you’re extracting the medicine from it.

You don’t want the fiber. Of course you

can eat celery sticks on the side and enjoy

them in a crudité or salad. But celery juice

is an herbal medicine in a larger quantity.

It moves the needle like nothing ever has.

So if you’re Keto, vegetarian, plant-based,

vegan, Paleo—whatever you do, however

you eat, however you plan on taking care

of your health—you bring in celery juice

and you have ailments, you’ll notice the

needle move and you won’t even believe

it. Because it is that weapon against

chronic illness.

What types of celery juice success stories

encourage your ongoing work?

There are people that deal with chronic

spasms, like neurological tics and spasms

in their throat where they can’t swallow or

breathe properly, and they’ve tried every

[remedy] for 10 straight years. And then

they drink celery juice for two weeks and

the problem goes away for the first time

in their lives. Debilitating cases of eczema

and psoriasis; uncomfortable cases of

acne; things like severe fatigue and

symptoms from Lyme disease, multiple

sclerosis, Hashimoto’s, and undiagnosed

illnesses; and brain fog where people

can’t even function or work or drive—and

celery juice has turned people around.

Lives have been saved. It’s medicine for

people who are struggling and think they

have tried everything.

How does celery juice work as an antiinflammatory?

The sodium cluster salts in celery juice kill

off the bugs that are creating inflammation.

Unless you’ve had a physical injury, every

form of inflammation is caused by pathogens,

by bugs. So when you eat wheat and a

smart doctor says, “You’re getting inflamed

from the wheat gluten”—why are you

getting inflamed when someone else isn’t?

It’s because you’ve got a bug that’s feeding

off that gluten. Gluten feeds bacteria.

Gluten feeds pathogens. Toxic heavy metals

and other poisons and toxins we have in

the body cause inflammation when bugs

eat them. Bugs have to eat heavy metals,

pesticides, pharmaceuticals, gluten, and

dairy to create inflammation. Celery juice is

minimizing bugs in people’s bodies.

How do sodium cluster salts work to heal

the digestive system?

The sodium cluster salt enters the stomach

glands—there are stomach glands, they

create gastric juice—and it revives them

because they become damaged as we’re

eating other things we shouldn’t be eating

over the years. When they become

damaged, you lose your hydrochloric acid

(HCI). Everybody gets low HCI. And then


14 • JUNE 2019

people B 12

back in the late 1980s so they could get out of bed.

For families and doctors who I was working with, I’ve been in

the trenches helping people out my whole life. I’ve dedicated

my life to helping the chronically ill, providing them answers

that they can’t get anywhere else because science and research

hasn’t been up to par in mystery chronic illness—and making

sure people have a chance to heal.”

Not that he hasn’t had a slew of vocal

critics dismiss his medical findings—also

outlined in his books on the thyroid and

liver—as unscientific. But he believes

that science and research will catch up

eventually. “People still don’t know why

the thyroid becomes inflamed or you get

thyroiditis,” he says. “I am the first person

to (say) that the Epstein-Barr virus gets

into the thyroid. And now they’re starting

to talk about it years later.” Williams

also gives Spirit credit for revealing—35

years ago—lemon water’s now widelyregarded

role in flushing and cleansing

the liver. “There’s no science behind it.

There’s no peer review studies. Yet the

same naysayer who will say in an article,

‘Oh, that Anthony Williams; there’s no

peer review study on celery juice,’ will actually say, ‘Put lemon

in water to help the liver.’

“I hand-write entire books listening to Spirit,” he adds. “And I

realize a guy hearing a voice is not the easiest thing to understand,

digest, or trust. But you know what? It’s worked. It still is

working. And the celery juice movement is a prime example of

how the world’s changed from it.”

William’s newest tome, Celery Juice:

The Most Powerful Medicine of Our Time

Healing Millions Worldwide, offers an arsenal

of medical and practical information to

restore health in people suffering from

over 160 illnesses and symptoms, including

fatigue, brain fog, addiction, ADHD,

diabetes, rheumatoid arthritis, thyroid and

autoimmune disorders, SIBO, Lyme disease,

eye problems, and acne. “This book talks

about how to do celery juice right so that

some people can get the best out of it,”

says Williams, who chronicles the healing

effects of celery juice’s “undiscovered

properties,” chief among them a set of

mineral salts that he refers to as sodium

cluster salts. Celery Juice, he adds, “is really

packed with Spirit’s best information.”

they can’t break down protein, the food

rots and feeds bacteria in the gut—fungus,

yeast, and mold—causing health issues.

Celery juice enters the gastric glands, and

sodium cluster salts bind onto poison from

preservatives and other crap, and they

draw out the poison. Then your HCl picks

up, your digestion gets stronger, your

bloating goes down, and you start getting

your energy back.

Sodium cluster salts also enter the liver

through the hepatic portal vein and start to

replenish bile reserves. Strong bile breaks

down fat, improves digestion, and stops

people from gaining weight. That’s why

people lose weight on celery juice.

Also, celery juice is able to rejuvenate

damaged liver cells and help the liver

produce new liver cells, so it’s basically

refurbishing a liver that’s damaged from

pharmaceuticals. And it helps to escort

pharmaceuticals that are still in the liver.

What effect do sodium cluster salts

have on the brain?

(They) also leave the intestinal tract—the

duodenum, the stomach even— and enter the

bloodstream via other avenues, eventually

reaching the brain. Sodium cluster salts

restore neurotransmitters that have been

weakened and damaged. So people get brain

fog removed. They start thinking better; the

fog is gone; they start feeling stronger in the

mind. It’s the ultimate electrolyte. There’s no

other like it. It’s a complete electrolyte. That

has to be studied down the road. It builds

up the electrical impulse activity, which is

electricity in the brain, making it stronger.

Why do you advocate cutting all fats by

about 50 percent—while adding what you

call “critically clean carbohydrates”—to

support celery juice’s benefits?

Everybody’s on a high-fat diet, but it could

be a bad fat. We’re raised on high-fat diets,

we live on high-fat diets. We get sick and

then we try to get a cleaner high-fat diet

without realizing we’re just getting a

cleaner diet but it’s still high-fat. And that

diet works for people who aren’t that sick.

The chronically ill have gotten off the

standard American diet, many of them

20 years ago, and they’re still suffering.

One of the reasons why is that their diets

are still high in fat. When we’re sick, it’s

good to lower [intake of] even healthy

fats so you can recover your liver, so you

can recover why you’re really sick. And

then you can bring the fats back in a little

bit as you go along. It’s not getting rid of

them altogether. It’s about recovery for the

chronically ill. We bring in more fruits, more

leafy greens, even more steamed potatoes

and sweet potatoes and winter squash, and

you lower your fats and oils, you lower your

olive oil and you lower your nut butters.

For the chronically ill, you start recovering.

Chris Mann is a wellness and fitness writer, natural health brand storyteller, entertainment author and journalist, and digital-content producer (

JUNE 2019 • 15


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Vitamin K Types and Benefits

What you need to know about this crucial nutrient /// BY VERA TWEED

Vitamin K is gaining attention because it

has a much greater effect on our health

than previously thought. It isn’t a single

substance, but a family of nutrients

that plays a critical role in preventing

disease, including osteoporosis and

hardening of arteries that leads to

heart attacks and strokes.

Traditionally, vitamin K has been

viewed as essential for healthy blood

clotting—we could bleed to death from

a minor cut without it. In this sense,

deficiency has not been viewed as a

problem for healthy people, but this holds

true for only one form of the vitamin: K 1


Vitamin K 2

is another story. In nature,

it exists in 10 subtypes whose names—

MK-4 through MK-13—designate

different molecular structures within

the K 2

family. All of their functions are

not fully understood yet, and there is

no established daily requirement for

vitamin K 2

, but the need is clear.

Why Vitamin K 2

Is Essential

Research has shown that vitamin

K 2

has a pivotal effect on how

our bodies utilize calcium.

Higher levels of K 2

correlate with calcium

being deposited in bones,

where it helps to prevent

osteoporosis, while low

levels correlate with harmful

calcium deposits in arteries. In

Japan, vitamin K 2

is an approved

treatment for osteoporosis. It’s been

shown to stop decline in bone mineral

density and, in some cases, to reverse it.

Here are some research highlights:


Did You


Antibiotics and


drugs interfere with

vitamin K and can

deplete levels.

In the Netherlands, the effects of

vitamins K 1

and K 2

were examined

among 4,807 healthy men and women,

who were aged 55 or older at the

outset. Their diets and health

were monitored for up

to 10 years. Dietitians

calculated the amounts

of vitamins K 1

and K 2


participants’ diets and

found that those who

consumed the most K 2

developed the least coronary

artery disease and were least

likely to die. There was no similar

correlation with vitamin K 1


18 • JUNE 2019



A study of 244 postmenopausal

women compared the effects of

taking a placebo or 180 mcg of the

MK-7 form of vitamin K 2


a patented form), daily for 3 years.

Bone scans showed that the MK-7

supplement significantly reduced

age-related bone loss and increased

the strength of bones.

Another study looked at vitamin K

in the diets of 16,057 women who

were between the ages of 49 and

70 and had no heart disease.

Researchers monitored them for

6–8 years and found that those

who consumed the most vitamin K 2

developed the least heart disease;

vitamin K 1

, however, did not affect

the heart.

Dark Leafy Pesto

Makes 1 cup

Made with blanched greens, this vitamin

K-rich pesto gets a hint of Southern flavor

from pecans and fresh sage. You could

even spice it up with a dash of hot sauce.

8 oz. collard, kale, or mustard greens,

tough stems trimmed

¼ cup pecans

¼ cup Parmesan cheese

3 cloves garlic, peeled

¼ cup sage leaves

⅔ cup olive oil

½ tsp. salt, optional

⅛ tsp. freshly ground black pepper

1. Blanch greens in large pot of boiling

salted water 3 minutes. Refresh under cold

water. Drain, pat dry, and tear into pieces.

2. Pulse pecans, Parmesan, and garlic in

food processor until finely chopped.

Add collard and sage leaves, and pulse

until greens are finely chopped. With

motor running, add oil in steady stream,

and process until smooth. Season with

salt (if using) and pepper.

Per serving: 100 cal;


Ultimate Mineral Guide

Everyone talks about vitamins A through K, but it turns out minerals have a far

more important role in human health than most people imagine /// BY JONNY BOWDEN, PHD, CNS

Minerals are often the gatekeeper

when it comes to your body’s ability to

perform complex, enzyme-dependent

metabolic operations and even to access

important vitamins.

Take iron. “In my practice, I saw [a lot

of] females with anemia,” says Darrin

Starkey, ND. “But now we’re seeing

more boys with anemia as well.” Starkey

points out that the reason for this surge

in anemia may have less to do with iron

and more to do with molybdenum.

“Molybdenum is the gatekeeper for

iron stores in the liver,” says Starkey.

“Without it, your liver won’t release its

iron stores effectively, and you could

wind up with iron-deficiency anemia.”

Molybdenum is what’s known as a

trace mineral (also known as microminerals).

Minerals in your diet come in

two categories: macrominerals such as

calcium and magnesium, and microminerals

such as iron, copper, manganese, and zinc.

The macrominerals are the ones you

need a lot of. Microminerals, aka trace

minerals, are essential, but in tiny amounts.

According to Starkey and many other

researchers, the diminishing amounts

of these minerals in our soil is causing

or promoting a host of human health

problems. Not all minerals (in either

category) need to be supplemented,

though trace minerals as a group

probably should be since they’re

the minerals most neglected in

multivitamins. They’re also the ones

that seem to be disappearing from the

soil the quickest.

Don’t confuse the importance of a

mineral with its value as a supplement.

Some macrominerals, including sodium

and chloride, are so essential that you

would die without them, but they’re

almost never taken as supplements.

Other macrominerals, such as calcium

and magnesium, are among the most

popular supplements in America.

Here’s a basic guide to what you need

to know when it comes to minerals.

The Macrominerals

* Magnesium. Magnesium is needed

for more than 300 different metabolic

operations, but almost no one gets enough

of it. Magnesium lowers stress, blood

pressure, and blood sugar. I recommend

magnesium supplementation for

almost everyone. Like potassium,

magnesium is found in vegetables,

fruits, seeds, and other plant foods.

* Sodium and Chloride. Sodium and

chloride—molecules that are often

combined (as in salt)—are two of the

most important electrolytes in the body,

essential to balancing fluids. Almost no

one needs to supplement with sodium.

* Potassium. Potassium is vitally important

for your heart. And it has a symbiotic

relationship with sodium: you need the

Did You


Pumpkin seeds are a great

source of magnesium,

which can help lower

stress and control

blood sugar.



two to be balanced, or to favor potassium.

You need thousands of milligrams

of potassium a day, and it’s next to

impossible to get that amount from

supplements. Virtually every plant food

has a ton of potassium, so eat plenty.

Calcium. The conventional wisdom

on calcium is turning out to be only

partially true. You definitely need

calcium for strong bones, but you need

to make those deposits in your calcium

bank before age 25. It’s no longer clear

that supplementing with calcium in

middle age—particularly when not

accompanied by synergistic nutrients

such as vitamins D and K 2

, magnesium,

and the trace minerals boron and

silica—is very effective at preventing

fractures or osteoporosis.

Phosphorus. Eighty-five percent of the

phosphorus in the body is found in bones

and teeth. Phosphorus helps filter waste

in the kidneys and helps synthesize and

absorb vitamins and minerals from food.

20 • JUNE 2019






Learn more at



Almost no one needs to supplement with

phosphorus. Good food sources include

sunflower seeds, raw milk, white beans,

tuna, broccoli, and eggs.

Sulfur. Sulfur naturally occurs in hot

springs and volcanic craters. It helps

relieves arthritis and muscle pain, and

bathing in a sulfur-rich pool of water

does wonders for you. Onions, garlic,

leeks, and cruciferous vegetables

contain a lot of sulfur. One supplement

that people commonly take to get

more sulfur in their diet is MSM


The Microminerals

(aka Trace Minerals)

* Iron. Iron is part of hemoglobin (found

in red blood cells) and is needed to carry

oxygen to the rest of the body. Iron is

important, but you can overdo it. Women

who are menstruating often need iron

supplementation. I never recommend

it for post-menopausal women or men,

neither of whom have any natural way

to get rid of excess levels of iron.

* Zinc. This powerful antioxidant has

a great deal to do with the proper

immune system function. Zinc is

mainly found in meats and fish. Most

multis contain at least 15 mg. Go higher

when you feel a cold or flu coming on.

* Iodine. When asked about the

importance of iodine, most people

think of the thyroid. But most thyroid

disease is Hashimoto’s thyroidosis, an

autoimmune disease, and Hashimoto’s

does not respond well to iodine

supplementation—in fact, excess

iodine can make it worse. I recommend

that you get your iodine from your

diet (seaweed, kelp) and leave the

supplements alone unless recommended

by a health practitioner.

* Selenium. Studies have shown that

populations who get a lot of selenium

tend to have lower rates of cancer,

which doesn’t prove anything by

itself, but is worth noting. Selenium is

believed to help chelate toxic compounds,

such as mercury. Selenium is another





of those minerals that is diminishing

in the soil. You can get a great dose by

eating just three Brazil nuts a day.

Copper. Copper is found in a range

of foods, including nuts, seeds, legumes,

and even water. We need copper, but

more is definitely not better. Copper

has a synergistic relationship with zinc

and is elevated in a number

of conditions, so unless a

health practitioner has

recommended copper

supplementation, I’d

go with copper-free

multiples. Copper

overload may be much

more dangerous than

we thought.

Manganese. Manganese is

an important part of many enzymes,

and enzymes are critical to your

metabolic machinery. Manganese is

readily available from food—especially

plant foods—so most people don’t need

to supplement. Many multis have a decent

amount of manganese in their formulas.

Chromium. Chromium enhances the

action of insulin, which helps get sugar

out of your bloodstream and into your

cells. In this way, chromium works

much like certain “insulin-sensitizing”

medications such as Glucophage

(Metformin). It helps open the doors

of the cells so that insulin and sugar

can get in, reducing the burden of high

amounts of both blood sugar and insulin.

Research on chromium supplementation,

particularly for diabetics,

is mixed, but chromium definitely

has a place in carbohydrate/insulin

metabolism. Many people have gotten

good results with supplementation

of 200–1,000 mcg a day. It’s next to

impossible to get any real amount of

chromium from food.

Molybdenum. Molybdenum is known

as a “detoxifier” because it helps cleanse

the body of toxins, the accumulation of

which contributes to a host of conditions.

It’s also an essential part of some very

important enzymes. Most folks don’t


Did You


Molybdenum plays a

key role in helping your

liver process iron; without

enough molybdenum, you

can develop iron-deficiency



need a standalone supplement of

molybdenum, which is found in legumes,

greens, and other foods. Caution: eating

sugar can deplete molybdenum stores.

Silicon/Silica. Silicon helps with the

maintenance and flexibility of bones

and joints and makes connective tissue

stronger. When it’s oxidized (i.e., when

an oxygen molecule attaches

to it), it becomes silica, which

is now widely called

“the beauty mineral”

because of its positive

effects on nails, hair,

and skin elasticity. Silica

also has a lot of internal

benefits such as boosting

immunity and supporting

arterial health. Silicon is found

in wine, beer, raisins, and a lot of

cereals. It’s also found in organ meats.

Boron. One of the most interesting

articles in the medical literature about

boron appeared in 2015 in the journal

Integrative Medicine. In a nutshell,

this neglected trace mineral—for

which there still is no RDA—is turning

out to be a nutritional powerhouse,

essential to important metabolic

operations. Notably, it plays a key

role in making strong bones. It’s also

helpful for wound healing, boosting

vitamin D levels, and the regulation

of sex hormones. One of the best food

sources of boron is raisins.



Life Extension



Trace Minerals



Trace Mineral Drops



Jonny Bowden, PhD, CNS, is a board-certified nutritionist and the best-selling author of 14 books. His latest is Smart Fat: Eat More Fat, Lose More Weight, Get Healthy Now

(written with Steven Masley, MD). Visit him at

22 • JUNE 2019


Fertility-Boosting Remedies

Increase your chances of conceiving the natural way /// BY EMILY A. KANE, ND, LAc

: I’m in my late 30s and pretty healthy. My partner and I would like to start a family, but

we’ve been trying unsuccessfully for over a year. Any advice?

—Doris L., Baltimore

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

a:Ironically, women living in

developed countries are experiencing

significantly fewer pregnancies

than they did during our peak population

growth. In the year 1800, there were only

one billion people on the planet. Today

there are 7 billion. So, declining fertility

rates today are, in part, because of the

shock of rapid population growth to

the planet where we all live. But these

statistics don’t change the disappointment

for couples ready to welcome a child.

Toxic Troubles

The world is more toxic since the advent

and widespread use of industrial chemicals

that can impair fertility in both men and

women. Numerous studies, for example,

link pesticides to fertility problems in both

men and women. Lindane, a pesticide

commonly used to treat scabies and

lice, affects the protective outer layer

of sperm, which effectively inhibits the

sperm’s response to female hormones

at the site of egg fertilization in the uterus.

Glyphosate (the active ingredient in

RoundUp ) may be even more problematic.

The well-documented decline in testosterone

levels over the past 25 years

coincides with the introduction of GMO

24 • JUNE 2019


Miscarriage is another issue for many couples trying to conceive. Insufficient progesterone

production is a very common cause of early miscarriage, especially in women over age

35 or so. Check your progesterone levels over the course of a full cycle. There are good

saliva tests on the market, and many don’t require a doctor’s order. A single blood test

for estrogen and progesterone cannot tell you anything about your cycle.

Thyroid insufficiency is another common risk factor for miscarriage. If you have a

hard time losing weight, tend to be cold and/or constipated, and have heavy menses,

low thyroid may be the culprit. Also rule out high prolactin levels. In non-nursing

women, this is a sign of stress. Adrenal-supporting herbs such as licorice, ashwagandha,

eleutherococcus, schisandra, and rhodiola can help. Also try daily meditation, journaling,

or yoga to reduce stress.

crops and the corresponding increased

use of RoundUp. The solution? Eat organic

food whenever possible.

Polychlorinated Biphenyls

Polychlorinated biphenyls (PCBs) were

once used in electrical equipment, plastics,

and adhesives, and have contaminated

our fish, meats, and dairy products. PCBs

decrease fertility by lowering progesterone

levels, diminishing ovulation, and

reducing estrogen clearance. Solution:

Avoid most dairy products and eat only

wild, young, non-bottom-feeding fish.

Women often seek medical advice for

infertility because they have a shorter

window for conception. But

the problem is just as likely

due to the man. Besides

lower testosterone

levels worldwide, many

sperm donors who

undergo semen analysis

are being diagnosed

with agglutination, a

condition where sperm

cells stick together and are

less lively. This is usually due

to inflammation in the prostate

or urethra, generally caused by a

sub-optimal diet including chemicals

from processed food.

Dietary Solutions

To combat the chemical stew in our

environment, both members of a couple

trying to conceive would do well to enjoy

a 2–6 week period of detoxification and

Did You


The risk of infertility rises with

obesity, which is affiliated with

PCOS (polycystic ovarian syndrome,

which has many manifestations but

basically inhibits ovulation). Inositol,

a readily available supplement, is

well documented to promote

ovulation in women

with PCOS.

cleansing 1–3 times a year. This means

eating a clean, fresh diet of mostly organic

vegetables, good-quality fish,

and eggs or organic nut-based proteins.

Two or more servings per day (versus

one or fewer per week) of low-fat dairy

products have been associated with an

85 percent decrease in fertility.The protein

component of dairy (casein) causes the

problem, but these effects were only

observed with low-fat dairy consumption.

High-quality organic or grass-fed full-fat

dairy actually seems to increase fertility.

Keep blood sugars steady by

minimizing grains and completely

avoiding processed foods. Drink mostly

water, along with kombucha

or herbal teas. Coffee is

a vasoconstrictor (like

nicotine) and will mess

with oxygen delivery

to all tissues.

And watch your

weight. The risk of

infertility rises with

obesity, which is affiliated

with PCOS (polycystic

ovarian syndrome, which has

many manifestations but basically

inhibits ovulation). Inositol, a readily

available supplement, is well documented

to promote ovulation in women with PCOS.

Key Fertility Nutrients

Micronutrient deficiencies can inhibit

a healthy pregnancy: particularly iron

and folic acid. It’s easy to check your

status with an inexpensive blood test

(CBC). You can also check your ovarian

reserves with a somewhat more

expensive blood test called AMH

(Anti-Mullerian Hormone).

For women, once you’ve determined

that you’re ovulating (you observe

mid-cycle egg-white stretchy mucous,

and your ovulation detector confirms

this is high-estrogen mucus, indicating

fertility), try taking:





Phosphatidyl choline (the myo

inositol form is best)—1,200 mg

three times daily to soften the ovary

walls, until conception

Vitamin E—800 IUs daily to boost


High potency B complex—with

230–500 mg of B1 (thiamine) to

promote ovulation

Vitex (chasteberry)—in tincture

or capsule form, taken on an empty

stomach every morning. Work with

someone knowledgeable of this

herbal medicine.

For men, once a semen analysis

shows that you do have live swimmers,

you should avoid hot tubs, tight pants,

and cycling. If possible, also avoid taking

antibiotics, particularly the erythromycin

group, which is known to reduce sperm

production. Supplements that can help

male fertility include:





Vitamin E—400–800 IUs daily to

boost sperm production

Glutathione—500 mg daily to

improve sperm mobility

Zinc—50 mg daily

Vitamin C—1,000 mg daily

Finally, consider GIFT (gamete

intra fallopian transfer), which is

significantly more natural than other

assisted reproductive technologies.

Many acupuncturists are familiar

with special acupoints to both enhance

fertility and to enhance the promise

of a full-term pregnancy.

Do you have a question for Dr. Kane? Email it to editorial@ with “Ask the ND” in the subject line.

JUNE 2019 • 25


A Touch of Turmeric

This popular natural pain reliever can also do

wonders for your skin /// BY SHERRIE STRAUSFOGEL

Turmeric’s benefits go beyond spicing

up curry. This orange-colored root,

a member of the ginger family, has

significant beauty benefits. It exfoliates

and brightens skin, slows wrinkle

formation, fights acne, fades scars and

blemishes, and controls inflammation.

Curcumin, turmeric’s active ingredient,

is a natural antiseptic with antioxidant,

antibacterial, and antimicrobial properties.


Arguably, the most powerful benefit

of curcumin is its ability to control

inflammation. Whether taken internally

as a kitchen spice or supplement, or

used topically in personal care products,

turmeric can help fight germs, soothe

irritation, and neutralize certain enzymes

that cause inflammation.

Turmeric powder has

a mild abrasive texture,

Did You


If you have psoriasis,

eczema, or a similar type

of skin condition, taking

a turmeric supplement

may help reduce


which makes it an ideal skin exfoliator.

You can find it in cleansers and scrubs

that promise cell regeneration and

smooth, soft skin. Turmeric is also a key

ingredient in brightening masks due to

its ability to illuminate and rejuvenate

dull-looking skin. Turmeric protects skin

from age-related pigmentation, but

it also protects the deeper layers

of the skin from wrinkles





26 • JUNE 2019

and premature aging, making it an ideal

ingredient in moisturizing serums,

creams, and lotions.

Turmeric’s anti-inflammatory and

antiseptic properties fight and prevent

acne. Turmeric-infused toners, serums,

and balms attack acne-causing bacteria

and germs, while reducing redness. It

fades blemishes and scars by speeding

up the healing process of wounds. Plus,

turmeric is rich in vitamin C, which

boosts collagen and encourages healing.

1Gently polish


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Turmeric powder

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cacao powder

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dry hair

and scalp

with Alaffia

Neem Turmeric

Shampoo and


Turmeric and

neem clean

and treat dry

scalp and

dandruff while

nourishing hair.


shea butter

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the elements.


tea tree and


rosemary leave

your scalp


and your hair

smelling fresh.


Even skin

tone and


fine lines with

Derma E Vitamin

C Brightening

Clay Mask with

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This single-use

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with antioxidantpacked

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turmeric, and kale.




natural glow

with Andalou


Turmeric + C

Enlighten Serum.

Turmeric, vitamin

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grape stem cells,

and bioactive

berry complex

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Use day and

night before


5Clear up


skin with



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Face Wash.

This soap-free

gel cleanses by

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combined with

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Sherrie Strausfogel is the author of Hawaii’s Spa Experience: Rejuvenating Secrets of the Islands (the first book to feature aromatherapy in its pages). Based in Honolulu, she writes

about beauty, spas, health, cuisine, and travel. Her work has appeared in more than 100 magazines, newspapers, guidebooks, and websites.





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Man up your supplement regimen

with these key guy-friendly nutrients

By Vera Tweed

Nutrients are gender-neutral—they don’t discriminate.

But because the male and female incarnations of our

species are not identical, nutritional benefits can differ

somewhat between the sexes. Among the dozens of supplement

choices, these 10 offer some clear perks for men.

28 • JUNE 2019

JUNE 2019 29


The contents of multis can differ

dramatically, from a handful of ingredients

to a few dozen, with a variety of dosages.

Consequently, it’s difficult to study multivitamin

effects, and research results have

not been consistent. But large, longerterm

trials that compared specific

supplement formulations with placebos

have found less incidence of cancer,

heart disease, and early death, and

overall healthier aging, among men

who supplement with a multi.

A French study of more than 13,000

men and women compared the effects of a

placebo and a daily supplement containing

a combination of antioxidants typically

found in multis. After 7 years, researchers

found that the supplement reduced

risk of cancer and all causes of death in

men, but not in women. The antioxidant

supplements contained 120 mg of vitamin

C; 30 mg of vitamin E (equivalent to 45 IU

natural vitamin E or 67 IU of a synthetic

form); 6 mg (10,000 IU) of beta carotene;

100 mcg of selenium; and 20 mg of zinc.

In another 11-year study, male

physicians who were age 50 or older at

the outset were given either a placebo

or a once-daily multi with relatively low

doses of essential vitamins and minerals.

Researchers also estimated nutrient

intakes from food. They concluded that

the multivitamin lowered risk of cancer

and, among men who consumed higher

amounts of vitamins B 6

, B 12

, and D from

food, risk of heart disease and death.


In addition to being essential for overall

and bone health, vitamin D is necessary

for maintaining testosterone levels. The

hormone responsible for manly traits,

testosterone is essential for healthy

aging, and when levels drop, the aging

process speeds up. Higher levels of

body fat are a sign.

Several studies have found that low

levels of vitamin D correlate with low

levels of testosterone, and that taking

vitamin D supplements can raise levels

of the hormone. Vitamin D also supports

a healthy, brain, heart, and prostate. Men

30 • JUNE 2019

who are overweight need extra vitamin D

because they use it less efficiently.

Recommendations for vitamin D

supplement doses range from 1,000

to 5,000 IU daily, but individual needs

should be assessed with blood tests,

which are usually covered by health

insurance. Optimum blood levels of the

vitamin fall between 30 and 50 ng/mL.


A traditional herbal remedy for an enlarged

prostate (benign prostate hyperplasia,

or BPH), saw palmetto supplements are

extracts from berries of the tree of the

same name. Although some studies have

not shown benefits, others have found

that 160 mg, twice daily, was as effective

as a drug (finasteride, brand names

Proscar and Propecia) in relieving nighttime

urination and other BPH symptoms.

Saw palmetto also helps to balance

hormones and control inflammation.


Short for coenzyme Q10, CoQ10 is a

vitamin-like substance that every

cell uses to generate energy, especially

in the heart and other muscles. Statins

deplete CoQ10, and this is one reason

why they cause side effects such as

muscle weakness and aches. Studies

have found that taking between

30 and 200 mg of CoQ10 daily can

relieve statin-related muscle pain.

In both healthy people and those with

angina or heart failure, research shows

that CoQ10 improves heart function and

energy. In addition, it can increase the

density and quality of sperm, and has been

used as a treatment for infertility. Effective

doses range from 30 to 300 mg daily.


A native of the Peruvian Andes, maca

has been consumed for over 2,000 years

for energy and fertility. In recent years,

studies of maca supplements support

these benefits while finding that it also

enhances sexual function, stamina, and

physical performance in men.

One recent study at Nova Southeastern

University in Davie, Fla., tested a patented

form of maca (Lepidamax) and found

improved sexual function, enhanced

energy, and stronger hand grip among

men who took 2,100 mg of the supplement

daily for 28 days. Women did not experience

the same benefits. Other studies have

found that between 1,500 and 3,000 mg

of dried maca root, or maca extract

supplements, enhanced sexual function.


In several studies, pumpkin seed oil

reduced symptoms of BPH, improved

urinary function in men with overactive

bladders, and improved quality of life.

Studies also suggest that pumpkin seeds

can slow the growth of prostate cancer

cells. Other research shows this healing

fat may also help support heart health,

blood sugar balance, and hair growth.

The dosage for BPH is 1,000–2,000 mg

daily. In research on male baldness, the

dosage used was 400 mg daily.


Both the herb turmeric and its active

component curcumin can relieve

prostatitis, a painful infection of the

prostate, and help prevent and stop the

growth of prostate cancer. The herb is

anti-inflammatory and fights bacteria

and viruses. A study of chronic bacterial

prostatitis found that 200 mg of curcumin,

taken with 100 mg of quercetin and an

antibiotic for 14 days, worked better than

the antibiotic alone in eliminating the

infection and preventing recurrence.

For prostate-cancer prevention, 100 mg

of curcumin combined with 40 mg of

soy isoflavones effectively lowered a

risk marker for the disease. Turmeric or

curcumin are often taken alone to reduce

inflammation or relieve pain. Typical

daily doses range from 500 to 2,000 mg

of curcuminoids, which should be noted

on the label.


An amino acid found in many protein-rich

foods, arginine is needed to produce sperm

and dilate blood vessels, helping to address

high blood pressure, angina, low sperm

count, and erectile dysfunction. It also

helps to prevent infection and heal injuries.

Arginine can be in short supply in times

of stress, infection, or injury. In studies,

1,600–2,800 mg daily, taken for 6 weeks,

has been effective for ED for many (but

not all) men. To enhance sperm count

and fertility, try 4,000 mg daily for a few

months. For heart health, doses vary.


An essential mineral for hundreds of body

processes, including muscle relaxation,

magnesium is depleted by antacids and

heartburn drugs, and is lacking in any

diet that isn’t rich in vegetables and fruits.

Adequate magnesium can prevent muscle

cramps and sleep problems. And research

shows that magnesium supplements

increase levels of testosterone. Helpful

doses are 200 mg daily or more.


Tea doesn’t have a macho connotation

in our culture, but it was the favored

drink of legendary Samurai warriors.

It contains theanine (also called

"L-theanine”), an amino acid that has a

relaxing effect while enhancing mental

focus. Taking a theanine supplement

during the day can help bust stress or

relieve anxiety without making you feel

drowsy, and taking it in the evening can

help you sleep. Common doses range

from 100 to 400 mg daily. If you’d rather

get your theanine in tea, avoid brews

with lots of sugar.




Multivitamin ....................... Overall health, prevention of heart disease and cancer

Vitamin D ........................... Overall health, testosterone production

Maca .................................. Physical stamina, sexual function

Saw palmetto ..................... Prostate health

Arginine ............................. Dilation of blood vessels, sperm production, sexual function

Turmeric or curcumin ......... Inflammation, pain, prostatitis

CoQ10 ................................ Heart health, energy, fertility

Pumpkin seed oil ............... Prostate and heart health, blood sugar support, hair growth

Magnesium ........................ Relaxation, sleep, testosterone production

Theanine ............................ Stress, mental focus, sleep


Natural Factors

Whole Earth & Sea Men's

Multi features 100%

organic, non-GMO

plant-based ingredients.

Everything is grown on

Natural Factors’ farms and

harvested at their peak.

Redd Remedies At Ease

contains L-theanine,

magnesium, and other

nutrients designed to

support relaxation and

mental focus.

Solgar Full Spectrum

Curcumin is a unique

water-soluble form of

curcumin, making it

immediately body-ready

and faster absorbed.

NOW Prostate Support

is a blend of nutrients and

standardized extracts

including saw palmetto and

pumpkin seed oil.

Quality of Life

CoQ10-SR features

MicroActive CoQ10, a

patented, 24-hour sustainedrelease

form of the nutrient.

JUNE 2019 • 31





Protein powders aren’t just for boring shakes! These

five recipes incorporate them in new and exciting ways


When it comes to what we eat, it’s best not to overlook protein. Most active

people require about 1.5 grams of protein for every kilogram they weigh

(that’s 89 grams for a 130-pound person). Protein helps build lean body

mass (aka muscle) and keeps you feeling satiated to stamp out overeating, and protein

powder is an easy and convenient way to help make sure you get what you need. But

most people think of whey, soy, and plant-based protein powders as something to

blend into smoothies, chug down after a workout, or throw together for quick breakfast.

And while protein powders are perfect for that, there are so many other ways to use

them in the kitchen. As these recipes show, you can employ protein powders to boost

the muscle-building power of everything—from baked goods to oatmeal to soups—

without needing the shaker cup. Use any protein powder you like here. For tips on

picking the best ones, see p. 35.



32 • JUNE 2019

Masala Cauliflower Soup

Serves 4

Creamy soups are a great opportunity to

sneak some more vegetables and—surprise,

surprise—protein into your diet. This heavenly

spiced soup is a nutritious companion to

any meal.

1 Tbs. grapeseed oil

1 yellow onion, chopped

½ tsp. salt

1 head cauliflower, cut into small florets

2 garlic cloves, chopped

1 Tbs. ginger, chopped

1 Tbs. garam masala powder

¼ tsp. cayenne powder

¼ tsp. black pepper

2 cups low-sodium vegetable broth

⅓ cup unflavored protein powder

Juice of ½ lime

1 cup unsweetened plain cashew milk

1 cup crunchy chickpeas (optional)

½ cup cilantro, chopped

1. Heat oil in large saucepan over medium

heat. Add onion and salt; cook until onion

has softened and is beginning to darken,

about 5 minutes. Add cauliflower, garlic,

and ginger to pan, and heat 3 minutes.

Stir in garam masala, cayenne, and black

pepper, and heat 30 seconds more. Pour

in broth and 2 cups water. Bring to a boil,

reduce heat to low, cover, and simmer

20 minutes.

2. Place soup in blender or food processor,

along with protein powder and lime

juice, and blend until very smooth.

Return to pan, stir in cashew milk, and

heat through.

3. Divide soup among serving bowls and

garnish with crispy chickpeas (if using)

and cilantro.

Per serving (with whey protein powder):

160 cal; 14g prot; 6g total fat (1g sat fat); 15g

carb; 30mg chol; 460mg sod; 4g fiber; 7g sugar

JUNE 2019 • 33

PB & J Oatmeal

Serves 4

This creamy oatmeal tastes like everyone’s

favorite schoolyard sandwich, albeit one

with more lofty protein levels. Soaking

hearty steel-cut oats overnight slashes their

cooking time to make this breakfast more

conducive to harried mornings. Whole nuts

and coconut chips are a great way to add a

satisfying crunch.

1½ cups fresh or frozen (thawed)


1 Tbs. honey

2 Tbs. chia seeds

1 cup steel-cut oatmeal

⅓ cup milk or unsweetened dairy-free milk

½ cup plain or vanilla protein powder

¼ cup natural peanut butter

1 tsp. cinnamon

¼ cup unsalted roasted peanuts (optional)

¼ cup coconut chips (optional)

1. Blend together strawberries, honey,

and 2 Tbs. water. Place strawberry purée

in container or bowl and stir in chia

seeds. Set aside at least 1 hour to thicken.

2. Place oats, a pinch of salt, and 3 cups

water in medium-sized saucepan. Bring

to a mild boil, immediately turn off heat,

cover, and let oats soak overnight.

3. In the morning, stir milk, protein

powder, peanut butter, and cinnamon

into oats, and cook over medium-low

heat, 5 minutes, stirring occasionally.

4. Divide oats among serving bowls and

swirl in strawberry-chia jam. Garnish with

peanuts and/or coconut chips if desired.

Per serving (with whey protein powder):

390 cal; 27g prot; 14g total fat (2.5g sat fat); 43g

carb; 50mg chol; 115mg sod; 6g fiber; 10g sugar

Mocha Oat Pancakes

Makes 8 pancakes (4 servings)

These fluffy, protein-packed pancakes are sure to perk up your weekend mornings. You can

also spread some nut butter and/or cream cheese between two leftover pancakes for an

ultimate fast-food breakfast sandwich.

²⁄ ³

cup rolled oats

¾ cup brewed coffee

½ cup milk or unsweetened dairy-free milk

¾ cup oat flour

¼ cup chocolate or vanilla protein powder

2 Tbs. cocoa powder

1 tsp. cinnamon

¼ tsp. cayenne (optional)

1 tsp. baking powder

½ tsp. baking soda

1 large egg, lightly beaten

2 Tbs. melted butter or coconut oil

1 tsp. vanilla extract (omit if using vanilla

protein powder)

¼ cup chopped walnuts

1 cup plain Greek yogurt

2 Tbs. pure maple syrup

1 ½ cups raspberries

1. Combine oats, coffee, and milk in large

bowl, and set aside 10 minutes.

2. In separate bowl, stir together flour,

protein powder, cocoa powder,

cinnamon, cayenne if using, baking

powder, baking soda, and a pinch of

salt. Stir egg, butter or coconut oil,

and vanilla into oat-coffee mixture.

Add wet ingredients to dry ingredients,

mix gently, and fold in walnuts.

3. Heat a greased skillet or griddle pan over

medium heat. Pour ¼ cup batter for each

pancake into pan, and cook until tops are

covered with a few bubbles and edges

look dry and cooked, about 2 minutes.

Flip, and cook 1 minute more. Keep

prepared pancakes warm in oven set to

200°F while you cook remaining batter.

4. Stir together yogurt and maple syrup.

Serve pancakes topped with dollops of

maple yogurt and raspberries.

Per serving (with plant-based protein powder):

430 cal; 23g prot; 20g total fat (7g sat fat); 43g

carb; 95mg chol; 440mg sod; 8g fiber; 14g sugar

34 • JUNE 2019



Cooking with protein powder isn’t rocket science, but it’s also not something you can

do without any thought. Keep these tips in mind the next time you reach for your

power powder.

FLAVOR MATTERS: It’s important to pick the right flavor of protein powder for your

recipe. After all, chocolate protein powder may not go over too well in a soup.

Try stirring a berry-flavored powder into yogurt, mixing a vanilla powder in muffins,

and using a plain powder for savory applications.

HOLD THE WHEY: When used in baked goods such as muffins, whey or casein powders

have a tendency to cause a rubbery, less-tender texture if used too liberally. Generally,

you don’t want to replace more than 25 percent of the flour in a recipe with whey

protein powder or you’ll risk eating something that tastes like a tire. For better texture,

try using plant-based protein powders for baking purposes.

LIQUID ASSETS: When stirring whey or veggie powders into batters, add a little bit

more of a moisturizer such as yogurt, applesauce, or pumpkin purée to avoid dry

results. Also, don’t overmix the batter—stir gently just until everything is moist.

TURN DOWN THE HEAT: A slightly lower baking temperature—say 325°F instead

of 350—will help keep protein powder-infused baked goods moister.

BURY THE SCOOP: Many powders come with a scoop that is convenient when adding

the protein to items like smoothies. But for recipes such as muffins and pancakes,

where you want to use a specified amount, it’s best to measure out the powder using

measuring cups.

THE COVER UP: Some powders such as pea and hemp can impart earthy flavors to

dishes. Using ingredients like cinnamon, mashed banana, or cocoa can help mask

these tastes.

Banana Protein Muffins

Makes 12 muffins

These grain-free, banana-bread-like muffins

taste more naughty than they are. Enjoy one

as a quick snack or guilt-free dessert. If you

like, the hazelnut flour can be replaced with

almond flour.

2 large eggs

¼ cup milk or unsweetened dairy-free milk

3 medium-sized very ripe bananas, peeled

¼ cup honey or maple syrup

1½ cups hazelnut meal/flour

½ cup plain or vanilla plant-based protein


1 tsp. cinnamon

½ tsp. baking powder

½ tsp. baking soda

¼ tsp. salt

½ cup dark chocolate chips

1. Preheat oven to 350°F. Place eggs, milk,

bananas, and honey in blender or food

processor, and blend until smooth. Blend

in hazelnut flour, protein powder,

cinnamon, baking powder, baking soda,

and salt. Stir in chocolate chips.

2. Divide batter among 12 standard-sized

greased or paper-lined muffin cups.

Bake 22–25 minutes until set and lightly

browned on top, so that a toothpick

inserted into center of muffin comes out

nearly clean. Let cool a few minutes

before unmolding and cooling completely

on metal rack. Chill up to five days.

Per muffin (with plant-based protein powder):

230 cal; 10g prot; 13g total fat (3g sat fat); 22g

carb; 30mg chol; 230mg sod; 3g fiber; 15g sugar

JUNE 2019 • 35

Sweet Potato Hummus

Chicken Wraps

Makes 4 wraps

Nobody will be the wiser that you snuck

protein powder into this creamy sweet

potato spread to turn the lunch wrap into

an even bigger protein powerhouse. You

can make it vegan-friendly by using plant

protein powder and swapping out the

chicken for tofu. You’ll likely end up with

extra hummus, which can be used as a

dip or for even more sandwiches.

1 medium sweet potato, peeled and diced

1 cup cooked or canned chickpeas

⅓ cup plain protein powder

3 Tbs. tahini

Juice of ½ lemon

1 garlic clove, minced

2 Tbs. extra virgin olive oil

1 tsp. smoked paprika

½ tsp. cumin powder

½ tsp. salt

4 whole-grain bread wraps

4 cups baby greens or arugula

1½ cups sliced cooked chicken

2 large carrots, cut into matchsticks

1 cup sliced roasted red pepper

1. Steam or boil sweet potato until very

tender. Let cool.

2. Place cooked sweet potato, chickpeas,

protein powder, tahini, lemon juice,

garlic, olive oil, paprika, cumin, and salt

in food processor or blender, and blend

until smooth.

3. Spread hummus on wraps, and place an

equal amount of greens, chicken, carrot,

and roasted red pepper on bottom third

of each wrap. Roll wraps tightly, tucking

in sides as you roll. Slice on bias.

Per wrap (with whey protein powder):

540 cal; 39g prot; 19g total fat (4g sat fat);

54g carb; 74mg chol; 1,130mg sod; 9g fiber;

11 g sugar

Matthew Kadey, MS, RD, is an Ontario, Canada-based

dietitian and food writer who has contributed nutrtion

and recipe features to dozens of publications. He is also

the author of Rocket Fuel: Power-Packed Food for Sports

+ Adventure (Velopress, 2016).

36 • JUNE 2019

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Foods for Fitness

What to eat for strength, endurance, and weight loss /// BY LISA TURNER

Serious athlete or weekend warrior?

Focus on foods that fuel your body, repair

damage, reduce inflammation, improve

strength, and build muscle. Turn your

frame into a lean, mean, exercising machine

with these seven super-fitness foods:

Eggs are rich in

high-quality protein, critical

for athletes to repair

muscle, maintain aerobic

metabolism, and speed

recovery and wound healing. They also

contain vitamins and minerals involved

in energy and protein metabolism, cell

growth, tissue repair, and protection against

oxidative stress and inflammation. And

they’re rich in leucine, an amino acid

that’s key in building lean muscle mass,

and choline, a vitamin-like nutrient

that can speed weight loss without

impacting strength.

Recipe Tips:

Bake eggs, chopped kale, and Swiss cheese

in muffin cups for quick mini-quiches;

Beat eggs with minced onions and shredded

Asiago, and cook in a greased waffle iron;

Lightly whisk eggs and stir into chicken or

vegetable broth with ginger, hot peppers,

and scallions for instant egg drop soup.

Sweet potatoes

are high in carbs, critical

for energy before highintensity

exercise. Unlike

other sources of carbohydrates, such

as pasta or bagels, sweet potatoes are

grain-free, gluten-free, and rich in

potassium, an electrolyte that’s depleted

during high-intensity exercise. Low

potassium levels impact muscle contractions,

energy, and endurance, so it’s important to

replenish them with natural sources.

Sweet potatoes are also high in beta

carotene, a powerful antioxidant that

reduces inflammation. Drizzle sweet

potatoes with olive oil to add more

Avocado Eggs

Serves 6

This super-healthy riff on deviled eggs skips the mayo and uses avocado, for a summery

green color and fresh, bright flavor. For an on-the-go snack, marry two filled egg halves

and wrap tightly in foil. For a portable lunch, turn eggs into a wrap: mash all ingredients

together, spread on a whole-grain or gluten-free tortilla, add arugula and hummus, and

roll into a wrap.

6 hard-boiled eggs,

peeled and halved


1 very ripe large avocado

1. Remove yolks from eggs and transfer to medium bowl. Set egg white halves aside.

2. Halve avocado lengthwise, remove pit and scoop flesh into bowl with egg yolks.

Add onion, garlic, minced cilantro, and lime juice. Mash with fork until smooth and

well-blended. Season to taste with salt and pepper.

3. Fill egg white halves with avocado mixture. Arrange on plate, garnish with cilantro

and paprika, if desired, and serve immediately.

Per serving: 140 cal; 7g prot; 10g total fat (2.5 sat fat);

4g carb; 185mg chol; 65mg sod; 2g fiber; 1g sugar

anti-inflammatory compounds that help

reduce pain and swelling.

Recipe Tips:

Toss sweet potato cubes with coconut oil,

cumin, garlic, and cayenne pepper, and

roast till tender;

Mash cooked sweet potatoes with almond

milk, cinnamon, chopped almonds, and

raisins for a grain-free breakfast bowl;

Make “lasagna” with sweet potatoes thinly

sliced lengthwise in place of noodles.

¼ cup minced red onion

1 garlic clove, peeled and

pressed in a garlic press

2 Tbs. minced cilantro

1 Tbs. lime juice

Cilantro leaves and

paprika for garnish


Almond butter

is a great post-workout

snack, rich in protein

and other important

nutrients for athletes.

Almonds are high in

magnesium (critical for proper function

of muscles and nerves), vitamin E to

prevent exercise-induced oxidative

damage, and other nutrients that help

the body use oxygen more effectively.


38 • JUNE 2019


How a Low-Glycemic High-Protein

Diet Changed My Life

Wendy lost over 60 pounds, dropped eight

pant sizes, and started living lighter.*

“I can’t even describe it.

I feel like a whole new

person. You feel that

you can look at yourself

in the mirror and say

wow, “I look really good.

I feel great.”

- Wendy Carpenter


Wendy had tried everything.

Name a diet, she’s tried it.

Nothing worked. Nothing was

ever successful. Then she spent the 4th

of July weekend with her brother last

summer. His girlfriend was spreading

the gospel of Almased (the low-glycemic

high-protein dietary supplement).

“Wendy should try it,” she said.

Wendy started Almased with a twoweek

fast on July 7, 2017. Her life has

improved every day since. The day she

started she was 204 pounds; her goal

was 140. To motivate herself when she

started, she put a picture on her refrigerator

of herself at 204 pounds. Wendy

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In one study, athletes who ate whole

almonds before training improved their

cycling distance and endurance and had

higher blood levels of antioxidants.

Recipe Tips: :

Whisk almond butter with sesame oil,

rice vinegar, and minced ginger for a

creamy Asian vinaigrette;

Make hummus with white beans,

almond butter, olive oil, lemon juice,

and minced garlic;

Scoop the flesh from a roasted sweet

potato, mash with almond butter and

bananas, and re-stuff potato skins for

twice-baked breakfast potatoes.

Beets are high

in nitrates, which are

converted by the body to

nitric oxide, a compound

that dilates blood vessels,

improves blood flow, and enhances

athletic performance. In one study,

athletes who drank beet juice showed

a 38 percent increase in blood flow to

muscles,. In another study, runners who

ate cooked beets ran 5 percent faster.

And in a review of 23 studies, researchers

concluded that drinking beet juice can

improve cardiorespiratory endurance

(the ability of the circulatory and

respiratory systems to supply fuel

during sustained physical activity),

exercise efficiency, and performance.

Recipe Tips:

Wrap whole beets in foil and roast

until tender;

Add cooked and cooled beets to a

smoothie with bananas,

blueberries, and Greek yogurt;

Thinly slice beets, toss with olive oil

and salt, and bake till crispy for a

nutrient-dense chip alternative.


are loaded with

antioxidants, including

ellagitannins, shown

to reduce exerciseinduced

inflammation. In one study,

athletes who took an ellagitannin-rich

pomegranate extract had less muscle

soreness and significantly higher

strength recovery after resistance

training. In another study, subjects who

drank pomegranate juice for 15 days

reduced muscle soreness and weakness

in their elbow flexors after resistance

training compared to a placebo. It’s even

better if you combine pomegranate juice

with apple juice and/or green tea—the

quercetin in apples and epigallocatechin

3-gallate (EGCG) in green tea have been

shown to reduce inflammation in cyclists.

Recipe Tips:

Combine pomegranate juice, apple

juice, cooled green tea, and sparkling

water for a healing post-exercise drink;

Toss pomegranate seeds with sliced

kiwi, tangerine segments, minced

basil, and lime juice;

Mix concentrated pomegranate juice and

pomegranate seeds with coconut milk

and freeze in an ice cream maker.

Hummus is loaded

with resistant starch, a

slow-burning carbohydrate

that minimizes and controls

spikes in blood glucose and insulin prior

to exercise. Resistant starches also

provide fuel for beneficial bacteria and

improve gut microbiota, which play an

important role in the production, storage,

and expenditure of energy. Hummus is

high in protein and iron, critical to optimal

athletic performance via its role in energy

metabolism and transport of oxygen to

muscles. And studies show that legumes

help you feel fuller, longer, promoting fat

loss and lean muscle mass.

Recipe Tips:

Spread hummus on whole-wheat tortillas

and layer with avocado, baby spinach,

sliced onions, and salsa for an on-the-go

breakfast wrap;

Stuff boiled eggs with hummus for a

healthier deviled egg;

Layer hummus, sliced olives, red onions,

yellow peppers, and goat cheese on

pizza crust, and bake until bubbly.

Cherries are

high in antioxidant

and anti-inflammatory

anthocyanins and

other phenolic

compounds that have been shown to

reduce muscle damage, lessen pain,

speed strength recovery after exercise,

and decrease markers of inflammation.

Most studies on athletes have focused on

tart (Montmorency) cherry juice, but a

review of sweet cherries found the same

health benefits, and other studies show

that sweet cherries are equally high in

anti-inflammatory compounds.

Recipe Tips:

Simmer frozen tart cherries with rosemary

needles, then purée for an instant jam;

Combine tart cherries with chopped

apple, onions, and celery in a honeyyogurt

dressing for Waldorf salad;

Toss pitted cherries in balsamic vinegar

and minced thyme, and roast till tender.

Lisa Turner is a chef, food writer, product developer, and nutrition

coach in Boulder, Colo. She has more than 20 years of experience in

researching and writing about nourishing foods, and coaching people

toward healthier eating habits. Find her at

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Plant Power Salad

Get a healthful dose of greens and harness the power of omega-3-rich hemp

with this hearty, seasonal main-dish salad

Plant Power Salad

Serves 4

For quick prep, you can make the pickled beets

ahead of time. Just know, the earlier you make

them, the more “pickled” they become.


1 lb. golden beets, trimmed

(about 2 large)

1 tsp. extra-virgin olive oil

½ cup distilled white vinegar

1 Tbs. honey

½ tsp. kosher salt

¼ tsp. black pepper


1 pkg. super greens mix or baby kale

(5 oz.), such as Organic Girl

2 cups cooked red quinoa

1 pint fresh blueberries

1 bunch scallions, trimmed and bias-sliced

½ cup torn fresh basil

½ cup roughly chopped roasted

and shelled pistachios

3 Tbs. hemp hearts


⅔ cup plain full-fat

Greek yogurt

¼ cup fresh lemon juice

¼ cup extra-virgin

olive oil

1 Tbs. culinary-grade


1 tsp. grated fresh garlic

1 tsp. honey

Salt and black pepper

to taste

2. To make salad: Toss together greens,

quinoa, blueberries, scallions, basil,

pistachios, and hemp hearts. Drain beets,

and add to salad.

editor’s pick

Manitoba Harvest Hemp Hearts

3. To make dressing: Whisk

together yogurt, lemon juice,

oil, matcha, garlic, and

honey; season

with salt and pepper.

Drizzle over salad.

Per serving: 550 cal;

19g prot; 29g total fat

(4.5g sat fat); 59g carb;

5mg chol; 390mg sod;

13g fiber; 26g sugar


1. To make beets: Preheat

oven to 400°F. Drizzle

beets with oil, then wrap

each in foil, and roast until

fork-tender, about 45 minutes.

Let beets cool slightly,

then remove foil and rub off

skins. Cut beets into ¼-inch

pieces. Whisk together vinegar,

honey, salt, and pepper. Stir in beets,

cover, and chill at least 1 hour.

42 • JUNE 2019

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Freeing Your Family

When health crises prompt major diet changes,

focus on the positive and patiently and persistently

adopt new habits to move toward a therapeutic

way of eating /// BY MELISSA DIANE SMITH

: My son has just been diagnosed with the gluten-related autoimmune

skin condition dermatitis herpetiformis, and we recently found out

that my daughter is severely allergic to milk products and experiences

digestive distress from all grains. My husband has irritable bowel

syndrome, allergies, and asthma; I have digestive bloating;

and all of us are overweight and don’t eat enough

vegetables. Going on a grain-free, sugar-free, dairy-free diet seems

like it would be best for us, but I’m overwhelmed about how to go

about that. Can you offer some pointers?

—Tanya W., Madison, Wis.

common for health crises to


compel transformation in diet,

and summer is the perfect time to make

the switch so your family can become

accustomed to this therapeutic way

of eating before your kids go back to

school. And, really, it’s a good idea for

everyone to adopt at least a few of these

healthier dietary practices.

“Changing your diet now can save

you time, heartache, and money in the

future,” says Leah Webb, MPH, author

44 • JUNE 2019

of the new book, The

Grain-Free, Sugar-

Free, Dairy-Free Family

Cookbook (Chelsea Green

Publishing). Families who are

not in crisis mode might favor a more

moderate approach to their diet, but

getting grain- sugar-, and dairy-based

junk foods out of the diet can benefit

everyone. “Don’t settle for mediocrity when

it comes to diet when the alternative

feels so much better,” says Webb.



Summer is the best time

to make healthier changes

to your family’s diet, so that

everyone has a chance to

get used to them before

they go back to


Parents have a responsibility to help

their children learn and understand how

to fuel their bodies in a healthy way.

Feeding our kids the proper foods takes

effort, but the payoff is substantial.

Basics of Making Changes

as a Family

Start with yourself. Improve the way you

eat and the effects will likely gradually

cascade down to other family members.

Next, serve only one healthy meal

each at breakfast, lunch, and dinner.

Don’t cook to order or offer alternative

foods for individual kids. Try to pair new

foods with something familiar that they

like. But if your kids don’t want to

eat the new foods, don’t get

discouraged: Keep trying to

offer them. Studies show

that children won’t even

try a new food until it’s

been offered many times,

according to Webb.

Also, encourage your

children to get involved in

the kitchen and participate

in small tasks during the food

preparation process. Kids are much more

interested in trying new foods if they

have a hand in fixing those foods. Plus,

the more they learn to do in the kitchen

when they’re young, the more prepared

they will be to make their own nutritious

meals in the future.



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Simple jobs that kids can do in the

kitchen include cracking eggs, stirring,

adding measured ingredients, mashing

tuna for tuna salad, chopping soft

vegetables and fruit (with a nylon

kitchen knife, for safety), and pushing

buttons on blenders or food processors

to blend ingredients. If you have a small

herb or vegetable garden, teach your

kids how to snip fresh herbs or pick

vegetables when they’re ripe.

Practical Pointers

To put a clean diet into practice for your

family, it’s important to get organized

and plan ahead. Try these guidelines

from The Grain-Free, Sugar-Free, Dairy-

Free Family Cookbook:


Stock your pantry and freezer

with staples you regularly need for the

meals you make. To turn your kitchen

into a grain-free, sugar-free, dairy-free

producing machine, you’ll need to

have at least a few key items on hand,

from dried unsweetened shredded

coconut to applesauce to almond flour

and coconut and avocado oils. Look

for high-quality, preferably organic




products, and save money whenever

you can by buying in bulk and taking

advantage of special discounts.

Make a weekly meal plan and

only buy the items you need. Check

out weekly sales before creating

the week’s menu. But keep the plan

flexible and subject to change if you

unexpectedly see a vegetable you

didn’t plan on serving being on sale

that week.

Pick five meals to prepare for the

week. Don’t plan to eat something

new every single meal of every single

day. Decide on meals that you’re

willing to reheat or eat as leftovers,

and include those leftovers in your

meal plan. Know which meals freeze

well and make extra servings of those

meals. Also include snacks in your

meal plan.

Mix and match leftovers. Meals

don’t have to be fixed combinations

of food. Instead, creatively combine

the meat entrée you had on Monday

with a different side dish or put it in a

different form (for example, in a salad)

on Tuesday to create different meals

on different days.

Chocolate Walnut Freezer Fudge

Makes 24 pieces of fudge

Walnuts provide a distinct and delicious crunch to a thick and decadent dessert that satisfies

the craving of the chocoholic. The fudge becomes too soft at room temperature, so you’ll

need to put it on a plate positioned over an ice pack if you’re serving it at a party.

½ cup coconut oil,

solid (not melted)

½ avocado

½ cup pitted Medjool

dates, packed

½ tsp. vanilla

½ cup cacao powder

½ cup chopped walnuts

1. Combine coconut oil, avocado, dates, and vanilla in

high-powered blender. Blend mixture until creamy

and very few date pieces remain. Try not to overblend,

as this creates heat and will cause coconut oil to

separate from rest of fudge. (You can’t avoid it entirely,

but try to keep blending to a minimum.)

2. Add cacao powder, and blend about 10 seconds

more, or until well combined. Stir in walnuts by

hand, and spread mixture into a 1-inch-thick slab

on parchment-lined baking sheet.

3. Freeze about 1 hour, remove from freezer, and

slice into 24 equal-sized pieces. Serve immediately,

or return to freezer.



Get creative with snacks. For

young kids, serve—or, better yet,

have them assemble—fun-to-make

snacks, such as banana snowmen

(with banana slices, blueberries,

strawberries, raisins, and seeds),

apple slice monsters (apple wedges

with sunflower butter and strawberries),

and turkey cucumber rolls (with thinly

peeled cucumber slices, turkey slices,

and hummus).

Invest in a good lunch box. When

packing lunch for your kids or your

spouse, Webb recommends buying and

using bento-style boxes such as Yumbox

Tapas or Bentgo Fresh: these boxes are

leakproof and they allow you to easily

pack a variety of foods without those

foods mixing together—the dry foods

can be separated from the wet.


Chicken Tenders

Serves 4

If you’re looking for a perfectly golden

chicken tender, you can transfer the

pan to the top rack in the oven and

broil the chicken for the last 2 minutes

of the cooking time.

3 eggs

1½ cups unsweetened

shredded coconut

1½ tsp. salt

2 lbs. chicken tenders

1. Preheat oven to 425°F. Beat

eggs together in wide, shallow

bowl. Mix coconut and salt in

another wide, shallow bowl. Dip

each chicken tender in egg to

cover completely, then dip into

coconut, turning chicken until it’s

completely and evenly coated.

2. Transfer chicken onto parchment

paper-lined baking sheet,

and bake 10 minutes. Flip, and

cook 7–10 minutes more, until

cooked through.

Per serving: 850 cal; 40g prot; 59g total

fat (27g sat fat); 42g carb; 230mg chol;

2,150mg sod; 4g fiber; 3g sugar

Per serving: 80 cal; 1g prot; 7g total fat (4g sat fat); 6g carb; 0mg chol; 0mg sod; 1g fiber;

4g sugar

Do you have a question for the nutritionist? We would

love to hear from you. Please email your questions to

46 • JUNE 2019


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JUNE 2019 • 47


Stone Fruit Clafoutis

Cool off this summer with this oh-so-simple seasonal


Clafoutis (pronounced cluh-foo-tee) is a

French custard dish traditionally made

with black cherries. Let that sink in for a

minute. (Just writing the words “French

custard” and “black cherries” in the same

sentence makes my mouth water.)

The authentic French recipe consists

primarily of egg, heavy cream, white

flour, and sugar. I’m fine with the egg

and cream, but flour and sugar are hard

to recommend in a column that has the

word “healthy” in the title. And while

I personally do well with certain dairy

foods (e.g., raw milk), many people don’t.

So Chef Jeannette swapped out the

original cream for a far less allergenic,

full-fat coconut milk. She also dumped

the white/wheat flour and replaced it

with almond and coconut.

The recipe calls for just a small

amount of clean sweetener such as

rice syrup, maple syrup, or cold-pressed

honey, but feel free to reduce the amount

or use stevia instead. (There are some

really good organic stevias on the market

and they’re not expensive.)

This dish might not be quite as smooth

and creamy as the original French version,

but it’s a dessert for the times—delicious,

satisfying, and seasonal, with a decent

amount of protein, good fat, and fiber.

Works for me! —Dr. Jonny


Eggs—whole eggs, complete with that rich yellow yolk—are, and always have been,

one of the most complete and healthy foods ever to appear on planet Earth. So why is there

so much objection to eggs among our mainstream medical brethren? The simple answer is

this: cholesterol.

To dismantle the myths about cholesterol and heart disease would take a book—in

fact I wrote one with cardiologist Stephen Sinatra, MD, called The Great Cholesterol Myth.

But you don’t have to buy our book to discover that a substantial (and growing) number

of medical doctors, PhDs, scientists, and researchers don’t agree that cholesterol is

public enemy No. 1 when it comes to heart disease. Moreover, just about everyone now

acknowledges that cholesterol in the diet doesn’t matter a whit, even if they still believe

that cholesterol in the blood is really important. But the enlightened position on dietary

cholesterol is that it doesn’t matter to anyone except those who have a rare genetic

condition called familiar hypercholesterolemia.

So the big rap against eggs has been that they contain cholesterol—but that’s turning

out to be like demonizing blueberries because they’re blue. Dietary cholesterol doesn’t

do anything “bad” to you—if you didn’t eat it, your liver would simply make more of it.

Your body makes cholesterol in every single cell, and without it you’d die. The fact that

this perfect food contains cholesterol is irrelevant to your health.

On the nutrition side, egg yolks boast healthy doses of lutein and zeaxanthin,

the superstar carotenoids of eye nutrition. The yolk also contains choline, which turns

into acetylcholine, a prime neurotransmitter in your brain that’s needed for memory,

thinking, and mood. That’s why your grandmother rightfully called eggs “brain food.”

For a paltry 75 or so calories, an egg gives you 7 grams of protein plus a decent

amount of iron, other minerals, and vitamins. It also has 5 grams of perfectly good

fat—most of which, contrary to conventional wisdom, is not saturated but monounsaturated,

the same kind of healthy fat found in olive oil.

I always recommend eggs from a local farm, or at the very least eggs from hens not raised

in cages but free to roam on pasture. The only thing wrong with eggs from factory farms is

that they’re likely to contain traces of all the junk fed to chickens raised in battery cages.

Cook them in grass-fed butter, grass-fed ghee, Malaysian palm oil, coconut oil, or even

extra-virgin olive oil if you keep the heat under 200°F.

Almond Peach Clafoutis

Serves 6

2 tsp. pastured butter or coconut oil,

room temperature

3 eggs

¼ cup rice syrup, pure maple syrup,

or honey

1 cup full-fat coconut milk or cream, canned

1 tsp. almond extract

1 tsp. vanilla extract

¼ cup almond flour

¼ cup coconut flour, sifted

¼ tsp. salt

1 lb. sliced peaches, fresh or frozen,

thawed, and well-drained, skins optional

1. Preheat oven to 375°F. Generously

grease bottom and sides of 8x8-inch

baking pan with butter or coconut oil,

and set aside.

2. Beat eggs in mixer until frothy. Add

sweetener, cream, and extracts, and

beat until well blended and smooth.

Add flours and salt, and beat on low

until well incorporated.

3. Arrange peaches to cover bottom of

prepared dish and pour batter gently

and evenly over top. Bake 30–35 minutes

until custard is firm and top is a light,

toasty golden. Rest at least 5 minutes

before serving.

Per serving: 250 cal; 6g prot; 15g total fat (10g

sat fat); 24g carb; 95mg chol; 170mg sod; 3g

fiber; 14g sugar



This dish works well with all stone

fruits in the summer, but it’s particularly

delicious with fresh, ripe plums.

In the fall and winter, you can switch

to thinly sliced apples and pears.


48 • JUNE 2019

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