Better Nutrition July 2019

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YOUR ULTIMATE RESOURCE FOR NATURAL LIVING

JULY 2019 | betternutrition.com

CBDIN THE

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TOP 8

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P. 34

7Foods for

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EASY WAYS TO

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july2019CONTENTS/VOLUME 81 | NUMBER 7

48

Matcha

Cashew

Krispies are

the perfect

energyboosting

snack.

features

30 Make Your Summer

Sun-Safe

If worries about wrinkles, sunburn,

and related issues are keeping you

in the shade, take heart. Here’s the

natural Rx for sun protection,

including wholesome sunscreens,

skin-friendly foods, and supportive

supplements.

34 Essential Guide to

Essential Oils

Traditionally used to treat everything

from infections to mood disorders,

these healing plant extracts are

gaining new respect from modern

science. Here are eight scents you

can’t live without.

30

Get outdoors

and enjoy

the weather

with our

comprehensive

natural suncare

guide.

departments

6 TRENDWATCH Herbs that Protect

Against Lyme Disease

Potent botanicals that can help prevent

tickborne illness.

14 HOT BUYS Sun-Sational!

Natural products we’re excited about

this month.

16 CHECK OUT

Replenishing Electrolytes

Don’t let the warm weather sap your

body of these key minerals.

18 THE CBD SCOOP

Your CBD Questions Answered

We cut through the hype to bring you

the facts about this trendy

supplement.

22 ASK THE NATUROPATHIC DOCTOR

Is the Keto Diet Right for You?

Getting the most out of a

very-low-carb/very-high-fat

eating plan.

24

Tiny fenugreek

seeds hold an

impressive

assortment of

health benefits.

24 UNCOMMON HERBS

Meet Fenugreek

Why this unsung herbal hero deserves a

place in every natural medicine cabinet.

26 NATURAL BEAUTY Native American

Beauty Secrets

Harness the power of desert-dwelling

plants for healthy skin and hair.

38 THE WISE FAT BURNER

Five Days to Fabulous

Discover the high-fat fast track to

visible transformation.

42 EATING 4 HEALTH

Seven Foods to Prevent UTIs

Fight back against invasive bacteria

with these dietary remedies.

44 ASK THE NUTRITIONIST

Have Cancer? Start Here

How to enhance any treatment plan

with cancer-fighting foods.

46 HEALTHY DISH Zesty Pesto Whitefish

This delicious grill-worthy dish will make

you forget all about burgers and dogs.

48 COOK WITH SUPPLEMENTS

Matcha Made in Heaven

This antioxidant-rich powder makes a

great addition to recipes.

2 • JULY 2019


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presents

Natural Foods, Healing Nutrients,

& Top Wellness Tips for a

Happy Heart

SPONSORED BY

editor’sNOTE

Summertime,

& the Living

Is Easy

Relish the lazy days of summer—and feel your best while

you’re at it—with the help of this issue. It’s jam-packed with

summer health tips, fresh recipes, and absorbing articles for

beach reading.

The article “Make Your Summer Sun-Safe” on p. 30 is one of

my favorites. If you’re planning a summer trip, you’ll especially

appreciate author Lisa Turner’s sun protection advice. But

even if you’re not going on vacation or spending a lot of time

in the sun, this article is a must-read. There is so much confusion

about sun exposure, skin cancer, and sunscreens. Get

straightforward answers based on the latest research.

Speaking of sunscreens ... have you seen the meme,

Keep Calm & Use Sunscreen? I’d like to modify that—Keep

Calm & Use Mineral-Based Sunscreen. According to new

research, certain chemicals in conventional sunscreens

enter the bloodstream within one day. Yet, many experts

say it’s still ok to keep using synthetic sunscreens. Really?

I’m not sure why anyone would slather endocrine-distrupting

chemicals on their skin every day now knowing these

toxins can enter the bloodstream—especially when there

are so many fantastic natural alternatives.

If all of this talk about sunscreens is making you feel

tense, chill out with CBD oil. We have two great stories on

this mega-popular supplement: On p. 12, Chris Mann

interviewed Leah Vanderveldt, author of the new book The

CBD Kitchen, for tips on incorporating CBD into recipes.

(Instead of cocktails by the pool, try Vanderveldt’s CBD

Cherry & Kombucha Mocktail!). And on p. 18, Vera Tweed

dives into the most commonly asked questions about CBD.

The latter is part of a new column called The CBD Scoop.

So, stay tuned for more CBD information next month.

One other “don’t-miss” article from this issue: See p. 44

for Melissa Diane Smith’s profile of a cancer survivor who

credits a macrobiotic diet, among other things, for helping

him overcome stage 4 cancer.

Check us out at betternutrition.com too! We have

online-only recipes and stories (see box, right, for this

month’s highlights). Enjoy your summer!

@aimmedia.com

WHAT’S NEW ON

BETTERNUTRITION.COM

Build a Supplement

Plan That

Works for You

There are so many

supplements on

store shelves—and

just as many

questions about how

to use them. We

have answers!

We Asked Our

Staff: What’s

Your Go-To Travel

Remedy?

When it comes to

staying healthy

away from home,

we have some great

suggestions to share.

Heart Health

Free Heart

Health eBook!

Download our Heart

Health eBook at

betternutrition.com,

and discover

alternative views

on cardiovascular

health.

Sign Up for Our

Healthy Buzz

Newsletter

You’ll receive a carefully

curated list of

articles, recipes, and

product giveaways

in your Inbox.

Low-FODMAP

Quick Shrimp

Scampi with

Broccoli

This tasty

low-FODMAP dish

makes a perfect

weeknight dinner.

YOUR ULTIMATE GUIDE TO NATURAL LIVING

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, Kat

James, 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

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Accounting & Billing

Nicole Brechka

Rachel Joyosa

Jerry Shaver

Elizabeth Fisher

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Vera Tweed, Helen Gray

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BETTER NUTRITION, ISSN #0405-668X. Vol. 81, No. 7. Published monthly by Cruz Bay

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4 • JULY 2019


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– Christie Brinkley

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


trendWATCH

/// BY VERA TWEED

Herbs that Protect

Against Lyme Disease

Reduce your chance of tickborne illness with

these beneficial botanicals

Our population of ticks that carry Lyme

disease and other illnesses is rapidly

increasing. But even if you’re bitten, the

right herbs can help to prevent debilitating

consequences, such as fever, pain, fatigue,

and memory loss—which sometimes

become chronic.

“Ticks have been biting humans

since there have been humans,” says

Bill Rawls, MD, author of Unlocking

Lyme: Myths, Truths, and Practical

Solutions for Chronic Lyme Disease.

“Whether or not they cause illness

depends on your immune system.”

How Ticks Infect You

Harmful microbes carried by ticks

include Borrelia, which causes Lyme

disease, and an ever-increasing variety

of others. Rawls likens these microbes

to terrorists because they hide in white

blood cells, are carried to all the tissues

in the body, and then hijack the immune

system so that it can’t kill them off.

Herbs can be a big help by balancing

your immune system and making it less

likely that tickborne bugs will make you ill.

What to Do

These herbs, says Rawls, are especially

helpful if you’re planning an outdoor

adventure such as camping, hiking,

or hunting:

Andrographis: 1,000–1,500 mg

of a standardized extract with 10%

andrographolides.

Cat’s Claw: 500–1,000 mg.

Garlic: 400–500 mg of Aged Garlic

Extract or a powdered extract with

stabilized allicin.

Take these herbs twice a day, before,

during, and after outdoor activities.

You can also take a formula that contains

these and other herbs, or a lower dose

on an ongoing basis. If you’d rather take

just one, choose andrographis.

For symptoms after a tick bite, follow

standard medical advice: a course of

antibiotics for 21 days or more. But also

take the herbs, says Rawls, because the

drugs alone don’t necessarily eradicate

all tickborne bugs.

GET SMART ABOUT TICKS

For updated information about the types

of ticks in your area and how to deal with

them, visit cdc.gov/ticks.

Andrographis

leaves

6 • JULY 2019


It’s time to focus on eye health.

Get Macula 30+

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Introducing Macula 30+, the latest in eye health care;

formulated by one of the world’s leading research

scientists in eye health nutrition to help maintain

normal macular density and promote macular health

as you age.* A healthy macula is a critical part of the

eye for vision throughout life. It is constantly under

stress, and as we age, many people develop significant

problems that impact their vision. This formula provides

the right nutrients in the right ratios to not only fortify

the macula but also to support healthy visual

performance, which includes the ability to see

in low light and the ability to recover from glare.*

Quantum Health now offers a complete line of vision

supplements that support eye health at any age.

Digital Blue helps filter digital blue light and

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SEE Lutein+ provides nutritional support for healthy eyes.*

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Every purchase helps prevent

childhood blindness.

* 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.

© 2018 Quantum Health


trendWATCH

FISH OIL REDUCES

HARM FROM AIR POLLUTION

Taking fish oil can reduce the inflammation,

harmful blood clotting, elevated levels of stress

hormones, and unhealthy function of blood

vessels caused by air pollution. That’s what a

study by American and Chinese researchers found

when they compared the effects of fish oil and a

placebo in a group of 65 healthy Chinese college

students for 4 months. Researchers measured

effects of exposure to microscopic particulate

matter (PPM 2.5), which comes from vehicle

exhaust and increases risk for heart disease.

The daily dose of fish oil was 2.5 grams.

13,000+ Lawsuits

Monsanto, the maker of Roundup, the

popular weed killer with glyphosate as its

main ingredient, is facing more than 13,000

lawsuits alleging that the chemical caused

cancer. So far, juries have ruled in three

cases, all against the company, with over

$2 billion in damages awarded to plaintiffs.

Food Additive Contributes

to Weight Gain and Diabetes

A common food additive disturbs normal metabolism in a way that

increases the risk for weight gain and diabetes, according to new Harvard

University studies on both animals and humans. Called propionate, it’s used

as a preservative to prevent mold from forming in bread and other foods.

Propionate alters hormones involved in the breakdown of starch and

sugar, causing higher levels of blood sugar and insulin after eating foods that

contain the additive. And elevated insulin leads to greater fat storage, higher

blood pressure and cholesterol, and diabetes.

What to look for on food labels: Propionate is typically

listed as “calcium propionate” or “sodium propionate.”

It’s widely used in breads, buns, other baked

goods, some processed meats, desserts, and

some sports drinks and other beverages.

Big Coffee Question ANSWERED

Coffee is a significant source of antioxidants in the American diet, and multiple studies have found health benefits from drinking it, including less

incidence of diabetes and cancer, better mental function, and decreased risk for Alzheimer’s and Parkinson’s. But how much is beneficial?

Researchers in Australia looked at the coffee habits and health of more than 347,000 adults between the ages of 37 and 73. They found that up to

5 cups of coffee daily (about 8 ounces per cup) is therapeutic for most people. More than that can lead to increased blood pressure and heightened

risk for heart disease (as a result of too much caffeine). If you feel jittery after drinking a lot of coffee, you’ve exceeded your personal threshold.

8 • JULY 2019


Summer Cold?

Is a cold spoiling your summer? Reach for pelargonium. According to a scientific

review in Integrative Medicine: A Clinician’s Journal, an extract of Pelargonium sidoides

root (Eps 7630) was superior to a placebo in patients with common colds (e.g., subjects

experienced faster relief of their symptoms). Pelargonium is a safe, natural option

for treating cold symptoms, say researchers. Historically, pelargonium has been

used by herbalists for easing coughs and bronchitis.

Supplements for HEALTH

We talked with well-known natural health expert Tieraona

nutrients for children and teenagers. Low Dog is the autho

Life and Healthy at Home. Visit her website for her health

BN: What are some of your favorite natural

remedies for helping kids stay healthy?

TLD: Many kids benefit from a basic multivitamin

during the school season. Look for one

that contains 70–100 percent of the DV (daily

value

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THINK GINKGO

FOR HEALTHY SKIN

Extracts from the seeds of the Ginkgo biloba

tree hold promise as a healing therapy for skin

infections, including acne, psoriasis, dermatitis

and eczema, according to a study from Emory

University. Researchers, whose findings were

published in Frontiers in Microbiology, found

in laboratory experiments that ginkgo seed

extracts have antibacterial effects when used

topically. They were shown to inhibit the

growth of Cutibacterium acnes, Staphylococcus

aureus, and Streptococcus pyogenes bacteria.

A nearly 200-year-old copy of a 16th-century

text on traditional Chinese medicine, Ben

Cao Gang Mu, guided the researchers in their

experiments. “Our results give validity to the

use of ginkgo seeds as a topical antimicrobial

as prescribed in this 16th-century text,” says

Francois Chassagne, co-author of the paper.

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trendWATCH

the Passion

behind the Product

Fody Foods

One man’s quest to bring

the digestive-healing

properties of the

low-FODMAP diet to

consumers everywhere

/// By Neil Zevnik

“As I learned more about IBS and the low-FODMAP diet, I knew

I had to do something to make it more accessible,” says Fody

Foods founder Steven Singer.

When I was growing up, we didn’t

talk about “bathroom issues” in polite

company, if at all. Unfortunately, that

reluctance persists today, and makes life

even more difficult for people with IBS,

or Irritable Bowel Syndrome. Current

estimates say that up to 40 million

Americans suffer from this uncomfortable

malady, and many of them aren’t even

aware of the causes of their distress.

Steven Singer wants to change all that.

Not only does he want to lead people

to awareness about their illness, but he

wants to offer a convenient and healthy

way for them to make the dietary changes

necessary to their well-being and comfort.

“As I learned more about IBS and the

low-FODMAP diet, I knew I had to do

something to make it more accessible.

It felt less like a business opportunity,

and more like a moral obligation.”

And thus was born Fody Foods.

Based upon the original low-FODMAP

diet developed at Monash University

web exclusive recipe!

Visit betternutrition.com for a

low-FODMAP Quick Shrimp Scampi

with Broccoli recipe made with Fody

Foods Garlic-Infused Olive Oil.

in Australia, Fody Foods aims to educate,

support, and offer products and information

to guide IBS sufferers to “Eat life to

the fullest.”

About FODMAPs

For those unfamiliar with the concept and

terminology, a brief and overly simplified

primer: FODMAPs are short-chain carbohydrates

found in commonly eaten foods

that travel through the gastrointestinal

tract generating gas. The low-FODMAP

diet categorizes foods that trigger gastrointestinal

problems according to the type

of carbohydrate they contain.

There are three phases to the diet:

elimination, challenge/reintroduction,

and integration. With the supervision of

a doctor and/or registered dietician, this

regimen can lead to reduced suffering

and eventually to an enjoyable life at

the dinner table.

What Singer and Fody Foods provide

is access to helpful information, including

recipes and lifestyle choices, and a varied

line of clean, socially responsible, healthy

products to make the process as easy and

painless as possible.

“Many of the people that I spoke with

were often afraid to leave their homes,

and lived with constant anxiety over

their digestive issues. I knew we had to

give them some sort of lifeline, even one

as simple as a line of products that took

the guesswork out of enjoying food—and

their lives—again.”

Products to Help You Live

Symptom-Free

Fody’s products range from pasta and

barbecue sauces to chocolate bars to

infused olive oils to trail mix, and its

recipes offer such taste treats as Cornmeal

Blueberry Pancakes and Turkey and

Black Bean Quesadillas.

But there are always new goals and

new directions. As Singer notes, “We’re

always challenged by the diet itself and

the science behind it—both of which are

continuously evolving. We need to evolve

in real time with these moving parts.

There is simply no room for error when

it comes to people’s health.”

There’s no simple one-size-fits-all

solution to being able to live symptom-free

in the face of IBS, but Singer wants to

have a hand in making that freedom a

reality for as many people as possible.

“It’s incredible to hear the impact

that a food company like ours can have

on someone’s life. It never gets old when

I pick up the phone, read an email, or see

an emotional post on social media from

a customer, thanking us for helping them

feel better. To me, this is the greatest part

of what we do.”

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

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

10 • JULY 2019


NATURE’S SUPERFOOD

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trendWATCH

In the Spotlight:

Cooking with CBD

How Leah Vanderveldt, author of The

CBD Kitchen, harnesses the powers of

this trendy plant to create a host

of healthy dishes /// By Chris Mann

When wellness expert and recipe

developer Leah Vanderveldt sought

out CBD oil to manage her anxiety

and severe period pain, she found

calming, anti-inflammatory relief—

and culinary inspiration. The cookbook

author devised dozens of ways to

make the hemp-derived compound

(which, unlike its counterpart THC,

has no psychoactive effect) more

inviting to those uneasy with its

cannabis origins and earthy taste.

“I found CBD, while really popular

at the moment, was intimidating for

a lot of people when it first started

gaining momentum,” Vanderveldt says.

“When I talked about using it, I found

people to be curious, but skeptical—or

even scared to use it. So I wanted to

clear up any misconceptions and share

different ways for people to incorporate

it into their routine. I know that

the flavor of CBD is very strong, so

finding ways to include it in meals can

make it more palatable.”

Now, others seeking relief for

everything from stomach issues (hello,

CBD Mango & Ginger Smoothie!) to

arthritis to depression to headaches

can whip up culinary creations

from Vanderveldt’s new book The

CBD Kitchen: Over 50 Plant-Based

Recipes for Tonics, Easy Meals, Treats

& Skincare Made

with the Goodness

Extracted from Hemp.

Win a copy of this book!

We have 10 copies up for grabs.

Visit betternutrition.com and

search The CBD Kitchen to enter.

“I found people to be curious but skeptical—or even scared to use it,” says Vanderveldt about CBD. “So I wanted to

clear up any misconceptions and share different ways for people to incorporate it into their routine.”

What is the typical dosage of CBD oil

for cooking?

It can vary depending on the concentration

of your oil or the serving size, but generally

if you’re serving one person, a dropperful—or

about ¼ teaspoon—would be a

typical dosage.

Any tips on creating a CBD

culinary schedule?

Pay attention to how your body and mind

are feeling. Really it’s just about figuring

out what works best for you with your

personal rhythms and needs. I know a lot

of people want a prescribed way of doing

things, but you’re the expert on your own

body and how it feels at any given time. If

you find yourself waking up anxious every

morning, maybe you want to start with

adding CBD to a latte or your breakfast.

Or if sleep is a challenge, explore taking

something before bed.

What benefits does cacao add

to your CBD recipes?

Magnesium is a huge factor in why I think

cacao is so great in tandem with CBD. The

magnesium in the cacao eases muscle tension,

and the CBD works the anti-inflammatory

angle—making it great for managing pain

or just relaxing. The CBD Hot Cacao is great

for cramps and uterine tension.

PORTRAIT PHOTO CREDIT: © MICHELLE FIDMAN

12 • JULY 2019


I love the taste of cacao, too, of course. I try

to use flavor to my advantage in all these

recipes because I do want to try to diminish

the strong taste and smell of CBD.

Speaking of flavorful, why is your CBD

Turmeric Latte—which includes plantbased

milk, coconut butter, and agave

syrup—recommended for nighttime?

You could have it anytime, but the double

anti-inflammatory action from the CBD

and the turmeric (and cinnamon and

cardamom too!) can be extra calming in

the evening and helpful for prepping your

body for rest.

What are some other foods in your

recipes that help fight inflammation?

Beetroot/beets, featured in my Beet Berry

Smoothie, are great anti-inflammatories

and are particularly great post-workout for

muscle recovery. And my Leek & Courgette

Soup is packed with green vegetables and

powerful herbs like kale, parsley, basil,

and courgette—so you’re getting a bunch

of alkalizing, anti-inflammatory ingredients

in one go.

How do you make a CBD

anti-inflammatory face mask?

I made my mine with honey, cinnamon,

and CBD. Cinnamon is an additional

anti-inflammatory and acts as a gentle

exfoliant. It’s meant to be mixed together

right before you apply it. You can combine

these ingredients in a small bowl,

or I sometimes just do it in the palm

of my hand.

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

Which summer CBD recipes do you

recommend for beginners?

Start with a couple of single-serve recipes

to see how you like it. Smoothies are great

for this. The CBD Green Strawberry Smoothie

is a go-to for me. The Avocado Toast is an

easy single-serve recipe too. For something

refreshing, I like the CBD Pomegranate

& Kombucha Mocktail (see recipe, right).

I love pomegranate in this, but you can

mix this up with your favorite fruit juice.

[Editor’s note: We used cherry juice.]

What is your favorite everyday

herbal infusion?

It’s a toss-up between the Green Vitamins

& Minerals Infusion or the Anti-Anxiety

Infusion. The Green Vitamins & Minerals is

so simple and nourishing with nettles and

peppermint. And the Anti-Anxiety Infusion

is beautifully calming. It includes lemon

balm, which is my favorite herb for a gentle

soothing of the nerves.

CBD Cherry & Kombucha Mocktail

Serves 1

Cherry brings a tangy-sweet flavor that makes this drink pop, but feel free to play

around with other fruit juice mixers.

¼ cup cherry juice

1 Tbs. freshly squeezed lemon juice

¼ tsp. CBD oil

½ cup plain kombucha (we used GT’s Living Foods Raspberry Rush Organic

Kombucha)

In a medium-sized serving glass, combine cherry juice, lemon juice, and CBD oil.

Stir to combine. Fill glass with ice, and top with kombucha, giving everything another

final stir. Garnish with fresh cherries, and enjoy.

Per serving: 50 cal; 0g prot; 0g total fat (0g sat fat); 13g carb; 0mg chol; 5mg sod;

0g fiber; 9g sugar

Recipe adapted from The CBD Kitchen by Leah Vanderveldt (Ryland Peters & Small, 2019)

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

JULY 2019 • 13


hotBUYS/NEW & NOTABLE

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Keep you eyes peeled for these

red-hot products

The Optimal Omega

Did you know that omega-3s boost

your microbiome diversity? Specifically,

combining DHA and EPA (key fatty acids

in omega-3s) with DPA (also a fatty acid)

creates the optimal ratio for inner healing.

Enter Enzymedica Aqua Biome, products

featuring DHA, EPA, and DPA from wildcaught,

sustainably sourced anchoveta.

This is the first fish oil to earn the Clean

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CBD for Cats & Dogs

Pets have the same endocannabinoid system

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great results. Smart Organics Hemp Pet CBD

Oil features European-grown hemp, and it’s

produced using a solvent-free, non-chemical,

and eco-friendly CO 2

extraction process. The

formula is gluten-free, third-party tested, and

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Adaptogen All-Star

Adaptogens are a class of herbs that help

bring the body back into balance, with

benefits such as stress reduction, energy,

immune health, and improved mood.

Paradise Herbs Imperial Adaptogen is a

blend of these prized herbs, including

eleuthero, rhodiola, reishi, ashwagandha,

cordyceps, and holy basil. This formula

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Go a Little Nutty

It’s time for a new nut butter experience.

Ellyndale Nutty Infusions start with fresh

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5

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Iced Coffee

Hot summer days and iced coffee are

a perfect match. We’re in love with the

new line of iced lattes and coffees from

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smooth, consciously crafted, and made with

organic beans. Pick from four on-the-go

cans: Original Latte; Cinnamon Dolce Latte

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a touch of sugar and organic whole milk.

A sweet treat for any day of the year!

14 • JULY 2019


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checkOUT/GUIDE TO CUTTING-EDGE SUPPLEMENTS

Replenishing Electrolytes

Hot weather, sports activities, intense workouts, and keto diets

are common robbers of electrolytes, key minerals that your body

needs to perform at its best /// BY VERA TWEED

Electrolytes are minerals—including

sodium, chloride, potassium, magnesium,

and calcium—that form an electrical

charge when combined with fluids.

In your body, electrolytes are essential

for transmitting signals that help to

maintain a balance of fluids, healthy

muscle contraction, and normal function

of the nervous system, which includes

the brain.

A perfect diet rich in a variety

of plant foods could theoretically

supply sufficient amounts. But in the

real world, electrolytes can fall short

for several reasons.

How Electrolytes Get Depleted

Sweating isn’t the only way electrolytes

become depleted, but it’s a major one.

Playing sports, doing intense workouts,

working outdoors on a hot day, or simply

being in a hot environment can rob your

body of these crucial minerals. And you

may not even realize that it’s happening.

In a hot climate that’s also very dry,

sweat can evaporate so quickly that you

don’t notice it. For athletes who train for

long periods or run marathons, drinking

too much water can actually be a hazard

because it dilutes sodium in the blood—

a condition called hyponatremia—causing

fatigue, cramping, headaches, and nausea.

A keto diet is another electrolyte

robber. For more than 50 years, it’s

been known that fasting or significantly

restricting carbohydrates triggers

excretion of sodium and potassium and

leads to electrolyte imbalance. More

recently, adherents of the keto diet have

found that getting extra electrolytes

from foods or supplements can reduce

or eliminate “keto flu,” symptoms that

typically appear during the first week

or two of a keto diet and, in some cases,

may persist without extra electrolytes.

Cancer treatment, kidney disease,

and any illness that causes vomiting or

diarrhea can also disrupt your electrolyte

balance. Symptoms can include

fatigue, muscle weakness, cramping,

Did You

Know?

Electrolyte supplements

come in gels, powders,

liquids—and effervescent

tablets that can be

mixed with water.

irregular heartbeat, numbness, tingling,

and headaches.

Types of Electrolyte Supplements

Gatorade, the first American sports

drink, was developed in 1965 to provide

16 • JULY 2019


ELECTROLYTE SNAPSHOT

Because they work together, some electrolyte functions overlap, as do some symptoms of a shortfall. When needed, an electrolyte formula can

provide a combination of these key minerals.

ELECTROLYTE Sodium Chloride Potassium Magnesium Calcium

WHAT IT DOES

SYMPTOMS OF

DEPLETION

*

*

*

Helps maintain fluid

balance in the body

Affects blood

pressure

Is essential for

healthy muscle and

nerve function

*

*

Helps balance fluids

and electrolytes

Is needed for a

healthy balance of

acidity and alkalinity

*

*

*

*

*

Necessary for normal

heart rhythm

Necessary for

healthy blood

pressure

Helps balance

electrolytes

Used in transmission

of nerve impulses

Is needed for muscle

contraction

*

*

*

*

Necessary for

healthy function of

nerves and muscles

Necessary for normal

heart rhythm

Helps to regulate

blood glucose levels

Enhances immune

function

Fatigue * Irregular heartbeat Muscle cramps

Muscle cramping *

Muscle cramps

Muscle weakness

Weakness

Twitching

Nausea

Dizziness

Heart palpitations * Confusion

* Headaches

* Twitching Confusion

Difficulty

concentrating

* Loss of appetite

*

Necessary for normal

function of nerves

and muscles

Muscle spasms

electrolytes and carbohydrates for

the Gators, the University of Florida’s

football team. But few people have

the same nutritional requirements as

college football players, and there are

many supplements that contain little

or no sugar, no artificial additives, and

different electrolyte combinations.

While blood tests can detect electrolyte

imbalances and doctors can determine

individual needs in the context of

medical treatment, no specific dosages

or combinations of electrolytes have

been determined by scientific studies or

medical consensus. Ultimately, the only

way to tell which electrolyte supplement

will work best for you is a matter

of trial and error.

Electrolytes come in liquids, powders,

gels, and effervescent tablets that are

mixed with water. Some contain only

a few electrolytes, while others include

more ingredients such as vitamin C and

other nutrients. In addition, coconut

water is a naturally rich source of

potassium, with smaller amounts

of other electrolyte minerals.

Clues to Your Personal

Needs

The minerals that act as

electrolytes in your body are also

essential for other reasons, such as

calcium for healthy bones, potassium for

healthy blood pressure, and magnesium

for more than 300 enzyme reactions in

the human body. Their role as electrolytes

is another reason why we need

them from our diets or supplements.

When the weather is heating up

or you’re planning extra exertion,

your normal levels of the electrolyte

minerals will influence whether you

need extra electrolyte supplements.

If you have an adequate supply before

facing a challenge from hot weather

or intense activity, your body is more

likely to maintain a balance.

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Contributing editor Vera Tweed has been researching and writing about supplements, holistic nutrition, fitness, and other aspects of healthy living since 1997. She is the author of

several books, including Hormone Harmony: How to Balance Insulin, Cortisol, Thyroid, Estrogen, Progesterone and Testosterone to Live Your Best Life.

JULY 2019 • 17


theCBDscoop/USING CBD & HEMP FOR HEALTH & WELLNESS

Your CBD Questions Answered

CBD has gained notoriety for relieving pain, sleep problems, and many other ills,

but it’s also surrounded by confusion. To clear things up, here are the answers to

some common questions. /// BY VERA TWEED

Q: What’s the difference between

CBD and marijuana?

A: Like all plants, marijuana contains

many components, but two of these are

known for their specific effects: THC and

CBD. THC produces the hallmark feeling

of a high whereas CBD has therapeutic

properties but does not produce a high.

CBD is also found in industrial hemp,

a plant from the same botanical family

as marijuana that contains only trace

amounts of THC—not enough to produce

a psychoactive effect. By law, hemp plants

can contain no more than 0.3 percent

THC. In comparison, marijuana contains

between 8 and 30 percent THC, depending

on the plant variety.

Q: Where does the CBD in supplements

come from?

A: The industrial hemp plant is the

source of CBD in supplements, creams,

gels, and lotions found in health food

stores and other retail outlets. In

states where marijuana is legal,

dispensaries may sell CBD products

made from marijuana plants.

Q: Is CBD from hemp and

marijuana the same thing?

A: Theoretically, yes. A pure extract

of CBD—without traces of any other

plant compounds—would be the same,

regardless of which plant it came from.

However, CBD extracts may contain other

plant components, either by design or

through contamination. “Full spectrum”

extracts intentionally contain multiple

plant components that may also be

beneficial. Extracts of only CBD may

inadvertently contain other

plant ingredients if the

manufacturing process

isn’t tightly controlled.

Depending on the

extract, one that comes

from the marijuana plant

may contain a significant

amount of THC. Extracts

from hemp can’t contain

significant levels of THC because the

plant itself contains only trace amounts.

Q: Can CBD make you fail a

drug test?

A: It shouldn’t, because drug tests look

for THC, not CBD. However, if a CBD

product contains enough THC for a test

to detect levels, failure is possible.

Some CBD products derived from hemp

are labelled “0% THC,” and if they come

from a reputable company, the product

will contain exactly what the

label says it does. But the extreme

popularity of CBD has attracted

some suspect manufacturers.

There have been reports of

failed drug tests after using a

CBD product. One woman who

failed a drug test and lost her

job is suing a CBD manufacturer

whose label falsely claimed that

there was no THC in its CBD

vape product. In other cases,

independent testing has

found undisclosed THC in

some CBD oils.

18 • JULY 2019


CRANKY BOWELS?

HOW ABOUT

FATIGUE?

The best prescription is found over the counter.

Those suffering from cranky bowels are no strangers to a wide range

of symptoms like occasional diarrhea, bloating, constipation, gas, or a

sluggish immune response.

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healthy immune function by gently cleansing toxic yeast from the

body, delivering probiotic spores and systemic enzymes in its

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Learn more about the benefits of Syntol and read reviews from

real customers at ArthurAndrew.com, or call 800-385-3553.

BEFORE SYNTOL

High amounts of yeast

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*These statements have not been evaluated by the Food and Drug Administration.

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


theCBDscoop

To avoid mislabeled products, look

for established companies that disclose

their testing methods and let you see a

Certificate of Analysis from a third-party

lab, either on the company’s website

or by request. Such manufacturers

typically make high-quality products

with accurate labels.

Q: Can you take CBD on a plane?

A: According to the TSA, agents don’t

specifically look for CBD when checking

bags, but if they happen to see something

labelled “CBD” or “cannabidiol,” they will

refer you to a law enforcement officer. It

seems that the TSA equates all CBD with

marijuana, even if the CBD comes from

the hemp plant. For updates on the TSA

position, check tsa.gov.

TYPES OF SUPPLEMENTS

Some products are called “CBD” while others are labeled as

“hemp extract.” Regardless of the name, in supplements, balms,

creams, and lotions sold in health food and other stores, the CBD

comes from industrial hemp plants that do not produce a “high.”

FULL SPECTRUM: Products described as “full spectrum” include

additional components that are naturally found in the hemp plant

such as terpenes; these products contain other substances that

work together for a synergistic effect. CBD “isolates” are strictly CBD.

HEMP SEEDS AND OILS VS EXTRACTS: CBD may be extracted from

the stalks, flowers, or leaves of the hemp plant. Supplement labels

often state which parts of the plant an extract comes from. In contrast,

hemp seeds are a source of healthy fats, but not CBD. The seeds

can be eaten whole, and hemp oil made from seeds is available in

supplements and as a culinary oil.

If you’re looking for CBD from hemp, look for a hemp

extract from stalks, flowers, and/or leaves. The Supplements

Did You

Know?

Hemp seeds are a source

of healthy fats, but not

CBD, which is extracted

from hemp leaves,

flowers, or

stalks.

Facts may contain these details. If the product is made

from only hemp seeds, it is designed to be a source

of healthy fats, rather than CBD.

Contributing editor Vera Tweed has been researching and writing about supplements, holistic nutrition, fitness, and other aspects of healthy living since 1997. She is the author of

several books, including Hormone Harmony: How to Balance Insulin, Cortisol, Thyroid, Estrogen, Progesterone and Testosterone to Live Your Best Life.

20 • JULY 2019


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asktheNATUROPATHICdoctor/ANSWERS TO YOUR HEALTH QUESTIONS

Is the Keto Diet

Right for You?

How to harness the power of this popular eating plan for

long-term success /// BY EMILY A. KANE, ND, LAc

Emily A. Kane, ND,

LAc, has a private

naturopathic practice

in Juneau, Alaska,

where she lives with

her husband and

daughter. She is the

author of two books

on natural health,

including Managing

Menopause Naturally.

Visit her online at

dremilykane.com.

: So, I’m trying keto and mostly, I like it. But it seems kind of

restrictive. Isn’t all that fat bad for my heart? Is this the best way

to eat forever? —Taylor M., Indianapolis

important benefit of keto

a:One

eating is that it gets you off

sugar. The average American is addicted

to sugar, and most of us don’t even realize

it. In fact, sugar may be as addictive as

heroin; plus, it’s cheaper and socially

condoned. America is the fattest country

on the planet with the highest rates

of diabetes. Luckily, many good people

are willing to ignore the advertising

and make sensible, health-promoting

choices for themselves every day.

When your fuel comes from goodquality

fat, as it does in the keto diet, that

feeds your brain, which is made mostly of

fat. That’s my favorite part about eating

keto—I can sustain focused thinking

for writing or listening to my patients.

A sugar- or carb-based diet creates ups

and downs of energy because sugar is

a short-burning fuel. One molecule of

glucose produces about 36 units of the

basic fuel (ATP) made inside our cells.

By contrast, one molecule of fat produces

up to 146 units of ATP. That’s a huge

difference! Fat is a long-burning fuel that

will provide a steady stream of energy

over 8–10 hours. Sugar and refined

carbs give a burst of energy that lasts

Healthy Tip!

Unless you’re already an

excellent hydrator, you’ll

need to drink more water

than you’re used to on

a keto diet.

22 • JULY 2019


for 2 hours tops. I’m sure you have noticed

that a high-carb meal will leave you feeling

hungry sooner than a meal that has at

least a few tablespoons of high-quality fat.

Keto Rules for Success

Before addressing whether keto eating

is “forever,” here are a few pointers for

successfully experimenting with a high-fat,

moderate-protein, low-carb approach to

food and beverage choices. Your targets

should be to get 70 percent of your

calories from fat, 20 percent from protein,

and 10 percent from low-starch carbs.

Because fat is much more caloric

per quantity than protein, the volume

on your plate between fat and protein

would look about even, if you’re eating,

as examples, pure coconut oil and

pure-protein egg whites. Most foods are

combinations of fat, protein, and carbs

of course. But it’s not that hard to keep

track of your intakes. You can get an

app—try Cronometer or MyKeto—and

also use a keto/glucometer. It’s worth it

to get it right so you can appreciate what

keto eating can do for your brain.

To fully implement a healthy keto

eating plan, keep these five ideas in mind:

Invest in a combo ketone/glucose

meter. The ketone sticks don’t give enough

specific information. The lancets are

super tiny and hardly hurt at all. I prick

my toes, which are less sensitive than the

fingertips. When your glucose reliably

reads under 100 every morning, that’s a

good sign. You’re in nutritional ketosis

when the ketone reading is 0.5 mmol/L.

➋ It is imperative to drink enough water

and replace minerals. This means more

water than you’re used to (unless you are

an excellent hydrator already) and more

complex salt on your food, or even a Sole

for first thing in the morning (water

infused with Himalayan sea salt).

➌ Many people have trouble eating

enough fat on a keto diet because

we’ve been conditioned to think that

fat is bad. But your brain is made of fat.

All your hormones are direct derivatives

Invest in a combo

ketone/glucose meter.

A glucose reading under

100 is a good sign.

You’re in nutritional

ketosis when the

ketone reading

is 0.5 mmol/L.

of cholesterol, the most important, healing,

nutritious fat in the body. You can’t live

without it. Your liver makes exactly the

amount of cholesterol that your body

requires. So eat fat! It’s delicious, nutritious,

filling, and won’t jerk your energy and

mood around. It’s very pleasant to feel

strong and stable for the entire day.

My favorite sources of good fats

are wild salmon, small tinned fish, ripe

avocados, coconut oil, and nuts. Keto food

plans can certainly include good-quality

red meat and organic dairy products.

I personally am pesco-ovo-vegetarian,

so I choose to not eat cow or pork products.

Some people genuinely feel better eating

small amounts of red meat.

➍ Beware of too much protein, which

will convert to glucose. You don’t need

more than 40–50 grams of protein daily.

A bodybuilder will need more but not

the average exerciser.

➎ Your microbiome will change when

you’re on a keto diet. Help this process

along by getting plenty of fiber in your

diet (the main food for good bugs). Other

ways to support healthy gut flora include

bone broth (homemade is best, but there

are some terrific commercial brands out

there), glutamine, collagen, and my favorite:

pickled veggies. Kombucha is a wonderful

beverage for creating a happy gut.

Do You Have to Give Up Nachos

Forever?

Once you’ve spent at least 6 weeks in

nutritional ketosis, the benefits will be

clear. But can you really give up

birthday cake or nachos or toast

forever? Just remind yourself that carbs

are addictive, and the five seconds of

pleasure pales in comparison to the

obvious health benefits of avoiding

them. That said, here’s an idea that

works for many: I call it the 5-1-1

program. It’s similar to the 5+2 food

plan, but a little different:

*

*

*

For 5 days of the week, eat keto, and

make sure you are in ketosis by checking

your morning glucose and ketones.

One day of the week, follow a 24-hour

clear-liquid-only fast.

One day of the week, you can eat

whatever you want. Hopefully, you

will want to continue eating very

healthy food—this is one of the most

important choices you can make

every day—but allow for some rice,

or good-quality bread for 1–2 pieces of

toast, or a baked yam.

Do you want to look good, feel good,

and enjoy a long life in which you

maintain a spry body and a highfunctioning

brain? Of course you do!

Try keto or modified keto eating long

term, and just say no to processed carbs.

I promise you they quickly become

unappetizing. Plan ahead, and make good

food choices. This is the single best way

to improve and maintain your health.

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

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

JULY 2019 • 23


uncommonHERBS/GET TO KNOW BOTANICALS

Meet Fenugreek

You’ve probably seen Fenugreek seeds at Indian restaurants, but have you tried

the herb in supplement form? There are so many benefits to discover, from

easing heartburn to lowering high blood sugar levels to soothing sore throats

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

Fenugreek (Trigonella foenum-graecum),

a legume that grows from the Mediterranean

to China, is an ancient spice with

a bitter flavor. Although rare in American

cooking, the seeds are popular in India for

pickles and curried dishes. Dry roasting

can enhance the flavor and reduce bitterness,

and the seeds may also be eaten raw or

boiled. Fenugreek leaves are an important

food from Western Asia to Northern

India, where they’re eaten as a very tasty

vegetable that can be prepared

like spinach, added to salads,

or dried and used as a spice,

which has a maple-like

smell and taste.

Fenugreek for

Whatever Ails

You (Literally!)

Fenugreek has been used for

more than 2,000 years to stimulate

flagging appetites, as well as for an

assortment of digestive complaints,

including heartburn and gas. Recent

animal evidence indicates that it

increases the production of pancreas

enzymes, and scientific evidence also

supports its use for ulcers.

Gargle with fenugreek seed tea to

relieve sore throats and soothe coughs.

Traditional uses for this herb include

arthritis, bronchitis, and fevers, and

as a general male reproductive tonic.

Did You

Know?

Fenugreek seeds

are popular in Indian

cuisine for pickling

and curries.

With its anti-inflammatory

properties, fenugreek has

been used topically for

abscesses, boils, wounds,

burns, eczema, gout, and

skin ulceration.

In 2018, a meta-analysis

published in the journal

Phytotherapy Research

reported that consumption

of fenugreek can significantly

increase the amount of produced breast

milk versus a placebo. A 2019 doubleblind,

randomized trial that tested an

herbal tea containing fenugreek found

no adverse events during the 30-day

study or for the first year of an infant’s

life. Certain plant compounds found

naturally in fenugreek (sapogenins)

can mimic or regulate human steroid

hormones or hormone precursors. This

may account for the herb’s traditional

use for increasing breast milk production.

A NATURAL &

NON-HABIT-FORMING

LAXATIVE

Fenugreek seeds are a a bulk laxative—

they contain fibers and mucilage that

swell up in contact with water, expanding

bowel contents and stimulating peristaltic

activity. For laxative use, take 0.5–1 tsp.

of the freshly powdered herb, followed

by additional 8 oz. of water, one to three

times daily.

24 • JULY 2019


Some evidence indicates that fenugreek

can lower certain stone-forming

substances in the kidney, particularly

calcium oxalate.

Recent discoveries indicate that

fenugreek has antioxidant benefits, and

that it increases enzyme activity in the

liver, so that may be part of its cholesterollowering

effect. One study showed

significant reduction in total cholesterol

and triglycerides with a dose of only

2.5 grams of fenugreek twice daily,

which can easily be taken in capsules.

In some studies, the fenugreek seed was

baked into flat bread or cooked into a soup.

Newer research suggests that fenugreek

may also have anticancer activity.

In one study, cancerous mice injected

with an alcohol extract of the seed saw

more than 70 percent inhibition of tumor

cell growth compared to control animals.

The extract was found to enhance immune

cell counts and produce a significant

anti-inflammatory effect. Since inflammation

tends to stimulate cancer growth,

this action may help explain the herb’s

possible anticancer benefits.

Blood Sugar Control

for Type 1 & 2 Diabetics

The most researched medical use for

fenugreek is in diabetic blood sugar

control. Studies demonstrate its benefit

in both insulin-dependent (type 1) and

non insulin-dependent (type 2) diabetics.

fenugreek

leaves

Doses as low as 15 mg per day may bring

about beneficial outcomes in fasting

blood sugar, after-meal blood sugar

elevation, and overall glycemic control.

In one open study of 60 type 2 diabetics,

25 grams per day of fenugreek led to

important improvements in overall blood

sugar control, blood sugar elevations

after a meal, and cholesterol levels.

A different open study showed results

with only 15 grams of fenugreek daily.

In a small single-blind, controlled

study, patients with type 1 diabetes

were given either 50 grams of fenugreek

or a placebo twice daily for 10 days.

The fenugreek group had significant

decreases in their fasting blood sugar.

How to Take Fenugreek

At the store, you can buy fenugreek

seeds in bulk, or find it in capsules,

powders, tinctures, and teas. Debittered

and defatted preparations are available.

For topical use, mix the powder with

water to form a paste.

Also experiment with this unique

herb in the kitchen. With such a rich

selection of healing foods to choose

from, there should be little problem

putting together a menu of delicious

medicinal recipes containing this tasty

spice. You’ll like making your cupboard

into your medicine chest.

more at betternutrition.com

Fenugreek is a star ingredient in many Indian

curry dishes. Visit our website to read the

fascinating history of curry (search “curry”)

and try recipes such as Chana Saag Chickpea

Spinach Curry and Chicken Vindaloo.

Skin

Perfection.

SUN PROTECTION.

Safe and Effective

SPF 50 UV Protection

sun protection

Karta Purkh Singh Khalsa, DN-C, RH, specializes in Ayurveda and herbalism, and has more than 40 years of

experience in holistic medicine. Visit him online at kpkhalsa.com.

Learn more at mychelle.com


naturalBEAUTY/PURE INGREDIENTS FOR SKIN & BODY

Native American Beauty Secrets

Harness the wisdom and power of indigenous ingredients for healthier

hair and skin /// BY SHERRIE STRAUSFOGEL

Native Americans were experts at

using what nature provided for their

medicine cabinet and personal care.

No matter where they roamed, they sought

out indigenous plants with healing and

beauty benefits. The tribes that inhabited

the area that is now Sedona, Ariz., were

particularly adept at using aloe, agave,

juniper, prickly pear, and yucca to care

for their skin and hair.

Aloe

Desert-dwelling Native Americans

used aloe vera gel to expedite wound

healing, soothe sunburn, and hydrate skin.

Cooling aloe is antimicrobial, antibacterial,

antifungal, anti-inflammatory, and it

contains antioxidants. Aloe also

has phytosterols that help

soothe itches and irritation.

The bioactive compounds

Did You

Know?

The natural compounds

that keep desert plants

hydrated can work the

same wonders on your

skin and hair.

in the plant are rich in vitamins A, B, C, D,

and E as well as magnesium, potassium,

and zinc that aid healing.

Agave

Best known as the tequila plant, many

species of agave thrive throughout

the Southwestern desert. Agave

nectar is antimicrobial and

was mixed with salt by

4

1

2

3

26 • JULY 2019


Native Americans to heal skin conditions.

Agave’s sugars soften skin and lock moisture

inside hair. These sugars form complex

bonds with internal proteins to add strength,

resiliency, and elasticity to skin and hair.

Prickly Pear

Native Americans ate the prickly pear

and used oil from the fruit’s seeds to help

strengthen skin and hair. The oil contains

twice as many proteins and fatty acids as

argan oil, and is rich in vitamin E, making

it an excellent remedy for damaged or

mature skin and dry hair. Linoleic and

oleic fatty acids help moisturize and

restore skin’s elasticity. The vitamin K in

prickly pear helps to brighten dark spots

and undereye dark circles.

1Quench parched skin while you cleanse with Andalou Naturals Coconut Water Firming Cleanser.

Prickly pear seed oil hydrates and nourishes dry, depleted skin, helping minimize wrinkles and

hyper-pigmentation for a lifted, firmer look. Enzymes, vitamin C, and coconut water electrolytes in

this foaming cleanser gently remove dirt, impurities, and dull surface cells.

2Revive and soothe your skin with John Masters Organics Rose & Aloe Hydrating Toning Mist.

Aloe helps skin retain moisture, and Damascan rose water, white tea, and gotu kola tone and

clarify while calming redness and irritation. Use on clean skin to tone or mist over your finished

makeup to set and refresh.

3Revitalize your hair and scalp with therapeutic Desert Essence Tea Tree Replenishing Shampoo and

Conditioner. Yucca and eucalyptus help reduce flaking and add moisture and shine to dry, dull hair.

Tea tree oil cleanses without stripping hair’s natural oil, while peppermint oil soothes the scalp. The addition

of South American murumuru butter in the conditioner removes tangles and minimizes bre akage.

4Detox from daily pollution with Abra Therapeutics Grapefruit & Juniper Cellular Detox Lotion.

Detoxifying juniper berry and root extracts of burdock, comfrey, dandelion, and ginseng protect

skin from free radical damage caused by air pollution. Essential oils of grapefruit and juniper tone

and refresh skin.

5Get glistening skin from head to toe with FarmHouse Fresh Agave Nectar Ageless Body Oil.

Agave, soybean, and sweet almond oils are paired with extracts of sandalwood, barley, and

Phellodendron amurense bark to help skin retain moisture. Use this light oil immediately after

showering for soft, scented skin that doesn’t feel greasy.

5

Juniper

Native Americans discovered that

juniper berries produce a stimulating,

astringent, and detoxifying oil. They used

it to remove impurities. Today, juniper

oil is a key ingredient in detox skin

products. It can balance oily skin and

open blocked pores and keep them clear.

Juniper improves circulation and reduces

swelling, making it an ideal ingredient in

massage oil.

Yucca

Native Americans

used the juice

from the yucca

root to make

soap and shampoo

because of its

ability to lather.

Since it’s packed

with vitamin C

and other antioxidants that soothe and

nourish the skin and scalp, they also

used it to treat ailments from acne to hair

loss. Yucca is also anti-inflammatory,

antibacterial, and detoxifying.

QUIET MIND

Traditional Native American

healing treatments inspire the

massages and integrative therapies

at L’Apothecary Sedona Spa at the

tranquil, creek-side L’Auberge de

Sedona in Arizona (lauberge.com).

Their “Quiet Mind” treatment helps

turn off mental chatter to better

experience a deeply relaxing massage.

Desert-blooming bird of paradise and

other indigenous botanicals in the

massage oil support letting go of

distraction and dissolving muscle

tension. Guided meditative breathing

accompanied by gentle facial

acupressure helps calm the mind.

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.

JULY 2019 • 27


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. Individually measuring

out all her food, 21-day resets,

points-based dieting. Nothing worked. Nothing

was ever successful. “I didn’t care what I

was eating,” she says. “Of course, I tried to eat

healthy. But if I was hungry and there was a

fast food place to go to—I would go in and get

a cheeseburger. I wasn’t really watching what I

was eating. And I wasn’t exercising.”

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. “I had never heard of Almased in my life,” Wendy recalls. “I was there visiting,

and we were talking about how I wanted to lose weight since I was at the heaviest I had ever been.”

Wendy started Almased with a two-week fast on July 7, 2017. Her life has improved every day since.

*Results are not typical. Individual results may vary based on starting weight and program adherence

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

Before


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. “When I

looked at that picture, it just gave

me the drive and the motivation to

stick with it,” she says fondly. Wendy

didn’t just hit her goal of 140

pounds—she passed it, losing 66

pounds and dropping eight pants

sizes. She still does her Almased

shakes for breakfast, but she’s

learned to love eating healthy along

the way.

Losing weight from Almased was

the positive reinforcement she

needed. Pretty soon, Wendy was living

lighter. “I can’t even describe it.

I feel like a whole new person,” she

says. “You feel that you can look at

yourself in the mirror and say wow, “I

look really good. I feel great”. Everything

around you just kind of falls

into place.” Wendy says that losing

the weight with Almased has made

her feel like a better person, better

friend, better coworker, and a better

mom.

She feels good about herself and

that’s reflected in her work and life.

But it’s not just the weight. With

Almased she feels empowered to

eat healthier than she did when

she was trying to, well, eat healthy.

When she dieted in the past, it

would work for a few weeks then

she’d go back to her normal habits

and eventually put on the weight

she lost. No longer. “So for instance,

last night I went to an ugly sweater

holiday party,” she says, laughing.

“They had brownies and cookies

and lots of sweets. The old Wendy

would have had about five cookies

and three brownies. But the new

Wendy? “I had half of a brownie.

And that’s the thing about Almased.

It helps me with my cravings so that

I don’t want four brownies.”

Scientifically-

Proven

Metabolism

Boost

Lose weight. Burn Fat.

1 | What is Almased?

Almased is the low-glycemic

high-protein (LGHP) meal

replacement and dietary

supplement. This unique

multi-protein formula is created

from different sources

to fit the amino acid profile

the human body needs for

optimal function as exactly

as possible. The bioavailability

of amino acids and bioactive

peptides (such as lunasin) is

increased by a special process

using active enzymes from

natural sources. This makes

the Almased Weight Loss

Phenomenon TM possible!

2 | How does Almased

work?

The proof: The University of

Alberta in Edmonton, Canada

tested the low-glycemic

Advertisement

Almased’s Very Berry

Shake Recipe

high-protein Almased. What

they found was that 50 grams

of Almased increased the

basal metabolic rate (the

energy consumption without

doing anything) remarkably

compared to a healthy standard

diet. The difference is

equivalent to 30 minutes on

the treadmill!

3 | Following Almased’s

Diet: The Figure Plan — an

easy-to-follow four-phase

meal replacement shake program

that leads to effective

weight loss and fat burn.

For a FREE download of

The Figure Plan or for shakes

recipes and to learn more

about Almased, visit

figureplan.com/BN07C

Inspired by Wendy’s story? Almased, the low-glycemic

high-protein dietary supplement is available at many health food stores.

A free diet plan is under the lid of every can. For questions, call toll-free 1-877-256-2733.


MAKE YOUR

Summer

SUN-SAFE

We have the clear-cut prescription for sun protection—

use the right sunscreens, eat more skin-friendly foods,

and safeguard your body with key supplements

By Lisa Turner

Love—and fear—the sun? Welcome to the club: we’re all confused. In a survey by the American

Academy of Dermatology, 75 percent of Americans said they would do anything possible to

prevent skin cancer. Yet fewer than half of Americans use sunscreen regularly. And sunscreen

may not be the panacea we’d hoped. While the use of sunscreens and blocks has increased dramatically

since the 1980s, skin cancer rates are higher than ever.

Some researchers suggest that we’ve gone too far in fearing the sun. While it’s true that overexposure

to the sun can damage the eyes, contribute to premature aging, and increase the risk of skin cancer,

a healthy dose of sunlight also enhances overall mood and promotes the production of melatonin,

a natural hormone that improves sleep and slows the aging process.

Sun exposure also prompts the body to produce vitamin D, which supports immune function,

maintains healthy bones, enhances cardiovascular health, and protects against cancer. But sunscreens

can reduce the body’s production of vitamin D by as much as 99 percent, and some studies suggest

that by diminishing vitamin D levels, sunscreens are ironically increasing skin cancer risk. Moreover,

studies show that vitamin D supplements aren’t a substitute for vitamin D produced by the body in

response to sunlight. And while the American Academy of Dermatology says there’s no safe exposure

to the sun, some researchers say that the benefits of natural vitamin D are so great that “the message

of sun avoidance must be changed to acceptance of non-burning sun exposure.” In general, you’ll

need 15–30 minutes of midday sun several times a week to ensure for the body’s vitamin D needs.

How to optimize vitamin D levels and the benefits of the sun, while minimizing aging, skin damage,

and cancer risk? Try these nine easy ways to make your summer sun-safe:

30 • JULY 2019


JULY 2019 31


DON’T BARE IT ALL. To protect

1 your skin, skip the skimpy bikini and

choose lightweight coverups that help

filter sun’s damaging rays. UPF (ultraviolet

protection factor)-rated clothing is ideal,

especially if you’re engaged in summer

sports or spending time in the water. Or

choose simple clothing in bright colors.

In general, the darker or more vivid the

color, the greater the protection, but even

light-colored fabrics can minimize burns.

And wear a hat; a big, wide-brimmed one

protects face, neck, and eyes.

SHIELD YOUR EYES. Too much

2 exposure to UV light can damage

the eye and increase the risk of cataracts,

growths on the eyes, and even ocular

melanoma, a type of eye cancer. Sun damage

can happen at any time of year, not just

summer. To protect your eyes, wear

wide-brimmed hats and sunglasses, even

when you’re napping (the thin layer of

skin on the eyelids won’t protect your eyes

from the sun). The American Optometric

Association recommends shades that

screen out 75–90 percent of visible light

and offer 99–100 percent protection against

UVA and UVB rays. The frames should fit

close to eyes and contour to the shape of

your face to prevent exposure to UV rays

from all sides. Wraparound styles are best.

KNOW YOUR SUNSCREEN.

3 The best kind of sunscreen is

water-resistant with broad-spectrum

protection against both UVA rays

(the ones that age skin) and UVB rays

(the ones that burn). An SPF of 30 is

best; ultra-high SPF products only filter

out about 1 percent more UV light.

There are essentially two kinds of

sunscreen: chemical and physical/mineral.

Chemical sunscreens use ingredients

such as oxybenzone and avobenzone

to absorb UV rays. The problem: some

of these chemicals are potential endocrine

disruptors, and a recent study in JAMA

found that four of them—avobenzone,

oxybenzone, ecamsule, and octocrylene—

enter the bloodstream at levels high

enough to trigger a government safety

investigation after just one day of use.

32 • JULY 2019

An FDA update in February noted that

chemical sunscreen ingredients needed

more research before they could be

generally regarded as safe.

On the other hand, physical sunscreens

contain zinc oxide or titanium dioxide,

minerals that sit on the surface of the

skin and act like a shield to deflect the

sun’s rays, rather than being absorbed

by the body. The FDA’s new sunscreen

regulations say only zinc oxide and

titanium dioxide are generally recognized

as safe and effective. Choose a natural

formula that’s free of parabens, petrochemicals,

synthetic fragrances, and

other potentially harmful chemicals.

SEEK THE SHADE. A beach

4 umbrella, covered pavilion, or even

a big, shady tree can protect skin from

sun damage and aging—especially if

you’re lounging by the pool with a

paperback. If you’re more inclined

toward volleyball, hiking, or other summer

activities, take frequent shade breaks,

especially between the hours of 10 a.m.

and 2 p.m., when sun’s rays are the most

intense. But also know that UV rays are

reflected off pool water, sea foam, sand,

and even concrete—so you can still burn

in the shade. And don’t be fooled by an

overcast day: up to 80 percent of UV

rays still pass through clouds.

EAT FOR SUN PROTECTION.

5 Certain foods minimize sun damage

and protect against UV rays. The best:

❱ Green tea is rich in polyphenols that

inhibit skin cancer; topical green tea

also has a protective effect.

❱ Cruciferous vegetables such as broccoli,

kale, cabbage, and arugula mitigate

oxidative damage to the skin from

sun exposure.

❱ Peppers, strawberries, broccoli, and citrus

fruits are high in vitamin C to help protect

against skin damage from the sun.

❱ Tomatoes, papaya, watermelon, pink

grapefruit, and persimmons contain

lycopene, which protects against the

development of UV-induced cancer and

may also reduce the risk of sunburn.

❱ Olives contain oleuropein, a compound

that helps protect against sun-induced

skin damage and cancer.

❱ Red cabbage, blueberries, and red

onions are rich in anthocyanidin

antioxidants that inhibit skin damage

and cancer from UV exposure.

❱ Carrots, mangos, sweet potatoes, and dark

leafy greens are high in beta carotene

to protect skin cells from UV damage.

CHOOSE COSMETICS

6 WITH SUNSCREENS.

Sunscreens aren’t just for poolside or

beach vacations. Look for cosmetics

laced with sunscreen for all-day, every-day

protection. To protect your face from dark

spots, wrinkling, and other signs of aging,

apply a layer of SPF-fortified lotion and

pat an SPF eye cream around eyes; focus

on the outer corners where crow’s feet

begin, and don’t forget the area just

under brows—especially susceptible

to burning and damage. Then choose

a sunscreen-fortified foundation or use

a tinted SPF moisturizer or brush-on

powdered bronzer. And keep delicate lip

skin from burning with an SPF balm.

TREAT BURNS PROMPTLY.

7 If, in spite of your best efforts, you

still end up burned, act fast. Get out

of the sun the second you notice skin

getting pink or red, and hop into a cool

shower or bath to minimize redness. Then

slather on moisturizer to trap water in

skin and ease dryness. Look for products

with aloe vera. Studies show that it

delays progressive damage, accelerates

healing, and reduces inflammation.

Keep aloe vera gel in the fridge for

instant cooling relief. Lavender oil and

calendula have also been shown to reduce

inflammation and promote healing.

SUPPLEMENT FOR SUN

8 PROTECTION. Certain nutrients

can protect your skin from damage.

❱ OMEGA-3 FATTY ACIDS inhibit COX-2

(a chemical that promotes skin cancer

progression), reduce DNA damage that

can lead to skin cancer, and protect

against signs of aging, wrinkle formation,

and thinning of skin from UV exposure.


❱ POLYPODIUM LEUCOTOMOS, an extract

from ferns, can reduce UVA-related

damage and protect against wrinkling,

brown spots, sunburn, and skin cancer.

❱ PYCNOGENOL, from the bark of the

European coastal pine, significantly

improves skin hydration and elasticity

and can combat hyperpigmentation

from excessive sun exposure.

❱ VITAMIN E prevents free-radical damage,

has anti-inflammatory actions, and

protects against UV-related skin damage.

It’s especially effective when combined

with vitamin C.

❱ SELENIUM has been shown to reduce

cancer cell progression in several

cancers, including skin cancer.

USE SUNSCREENS THE

9 RIGHT WAY. Even the best

sunscreen won’t work if you don’t apply

it properly or often enough. Use enough

to generously coat all exposed skin,

and apply about 20 minutes before you

head outside, especially if you’re using

a chemical sunscreen—they need time

to be absorbed into the skin to work.

Don’t forget sensitive or hard-to-reach

areas such as lips, the tops of your ears,

around the eyes, the backs of your legs,

and even your scalp (especially if your

hair is parted or thinning). No matter

what the SPF, reapply your sunscreen

every two hours—more often if you’re

swimming or sweating, even if you’re

using a water-resistant formula. They’re

just that: resistant, not waterproof (the

FDA banned the terms “waterproof” and

“sweat-proof” from sunscreens).

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

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

researching and writing about nourishing foods, and coaching people

toward healthier eating habits. Find her at lisaturnercooks.com.

Must-Pack Travel Products

Finally, your summer vacay is here! Whether you’re heading to an exotic locale or planning a nearby

camping trip, use this product guide to stay well wherever you wander.

Pack It!

Natural Factors

Travel Biotic

BB536

Probiotics are

the ultimate

“don’t-leavehome-withoutit”

remedy.

Your digestive

and immune

systems will

thank you.

Look for “no

refrigeration

required” on

the label.

Pack It!

Life-flo

Pure

Magnesium Oil

(travel size)

Topical

magnesium

can help you

relax and get

a good night's

sleep—two

vacation

necessities.

Overdid it

walking or

hiking? Magnesium

is also

great for sore

muscles.

Pack It!

Garden of

Life mykind

Organics

Elderberry

Immune

Gummy

Elderberry has

been shown

to reduce cold

symptoms and

duration among

air travelers,

according

to a study in

the journal

Nutrients.

It tastes

great, and it

protects against

annoying colds?

Thumbs up!

Pack It!

Life Extension

VenoFlow

Pycnogenol,

an extract of

French maritime

pine bark, has

been shown

in multiple

studies to help

reduce edema

and the risk

of deep vein

thrombosis

(DVT) on

long flights,

especially when

combined with

compression

stockings.

Pack It!

Bluebonnet

Nutrition

EarthSweet

Chewables

Melatonin

It’s hard to

sleep when

you’re not in

your own bed,

not to mention

when you’re

in a totally

different time

zone. Melatonin

can help you

fall asleep,

stay asleep,

and allow your

body to adjust

to a new time

zone.

Pack It!

Quantum

Health Buzz

Away Extreme

Towelettes

People may

tell you that

DEET is the

only effective

way to ward

off pesky

mosquitoes

and ticks. Not

true! Essential

oils, such

as citronella,

geranium,

lemongrass,

and cedarwood,

offer potent

protectionfor all

your outdoor

adventures.

Pack It!

Mushroom

Wisdom

Maitake

EZ Spray

Maitake

is one of

the best

all-around

immune tonics.

It has been

shown in

numerous

studies to

support

immune health

in a variety of

ways. Simplify

things with a

spray form.

Pack It!

Derma E

Mineral Sunscreen

Powder

and Badger

Clear Zinc

Oxide Sport

Sunscreen

SPF 35

Here’s the

gist of it: Buy

sunscreens

made with

minerals—zinc

oxide, titanium

dioxide, or a

combination of

the two. When

traveling, bring

one product for

your face (try a

tinted powder

for a fresh

glow!) and one

for your body.


ESSENTIAL GUIDE TO

essential

oils

8

scents

you can’t

live without

By Lisa Turner

ore than just fragrant, essential oils

Mhave been used for thousands of years

to treat a wide variety of ailments, and modern

research shows they have proven, measurable

effects on a range of conditions—from skin

irritations to mood disorders. There are

dozens of oils, so choosing the right ones can

be overwhelming. We’ve compiled some of the

best-researched selections for a variety of

needs. Stock up on these eight essentials.

LAVENDER. From

Lavandula angustifolia,

a flowering plant native

to the Mediterranean,

lavender has long been

used for a variety of skin

conditions, including

burns, cuts, and acne. It’s

also known for its ability to

promote relaxation and sleep,

and fight depression. In one study,

inhaling lavender combined with

chamomile and neroli significantly

reduced anxiety, and improved sleep

quality and duration. In other studies,

sniffing lavender increased slow-wave

sleep patterns associated with deep sleep,

an effect that was pronounced in women.

34 • JULY 2019


JULY 2019 35


For stress relief and restful slumber,

combine lavender with chamomile,

neroli, clary sage, rose, or bergamot.

Sprinkle it on pillows, spray it in your

bedroom, or keep a bottle in your bag

for a quick sniff during stressful times.

➋ TEA TREE OIL. From Melaleuca

alternifolia, a tall shrub native to Australia,

tea tree oil has proven antibacterial

and antiviral properties and can protect

against C. albicans overgrowth (yeast

infections). Studies show that applying

tea tree oil to wounds and skin irritations

helps fight infections, reduces inflammation,

and speeds healing. It’s also an excellent

topical remedy for acne. Tea tree

oil isn’t safe to ingest, so use it topically

or as a mouthwash. For breakouts and

acne, dab a drop of tea tree oil directly on

zits to clear them up and soothe redness.

To ease inflammation and speed wound

healing, dilute tea tree oil with coconut oil

and smooth over skin. For oral candida,

add a few drops to a glass of water, then

swish and spit. You’ll also find tea tree

oil in vaginal suppositories for yeast

infection relief.

➌ PEPPERMINT. Distilled from

Mentha piperita, a hybrid plant that

grows throughout Europe and the United

States, peppermint oil is traditionally used

to improve digestion, treat respiratory

ailments, promote energy, and enhance

mood. It also has significant antimicrobial,

antiviral, and anti-inflammatory properties,

and studies show that it can relax

the gastrointestinal tract, ease irritable

bowel syndrome (IBS), and relieve nausea

and abdominal pain. Other studies

show that peppermint boosts memory,

increases alertness and energy, reduces

sleepiness, and improves cognitive and

physical performance. For nausea or

indigestion, blend a few drops with a

tablespoon of honey or agave, then add

to hot water and sip as a tea. For instant

energy and alertness, sprinkle peppermint

oil on a handkerchief, or take a sniff

directly from the bottle.

➍ EUCALYPTUS. A type of evergreen

tree native to Australia, eucalyptus

(Eucalyptus globulus) has powerful antibacterial,

antiviral, and anti-inflammatory

effects, and can improve immune response.

Eucalyptus oil is traditionally used for

respiratory ailments, and studies show

that it’s effective in easing bronchitis,

sinusitis, asthma, chronic obstructive

pulmonary disease (COPD), and other

conditions. To open sinuses and clear

congestion, add a few drops to a pot of

steaming water, lean your face over the

pot (don’t get too close, to avoid burning

skin), cover your head with a towel, and

inhale deeply. Or add a few drops to a

diffuser; combine it with oregano, tea

tree, thyme, or rosemary for extra

pathogen-fighting potential.

➎ ROSE. Usually made

from the Damask rose (Rosa

damascena), rose oil comes

in several forms. Rose

otto is the essential

oil derived by

steam or water

distillation of

rose petals; the

water liquid

that remains is called rose hydrosol. Some

rose oils are extracted using a solvent,

yielding what’s called rose absolute.

While all are common in aromatherapy,

rose otto is the preferred (though more

expensive) form. Traditionally used to ease

stress, soothe grief, and calm anxiety,

rose oil is also considered an aphrodisiac,

lifting mood and improving libido. It’s an

excellent essential oil for skin conditions,

especially dry, sensitive, or mature skin,

and can also help tame acne and blemishes.

To soften, smooth, and heal skin, add a

few drops to your regular moisturizer, or

dilute one-to-one with sweet almond oil

and apply directly to skin. Or inhale right

from the bottle to relieve sadness and

improve mood.

➏ LEMONGRASS. From Cymbopogon

citratus, a tropical plant native to South

Asia, lemongrass is rich in flavonoids

and phenolic compounds that have

potent antibacterial, antifungal, and

anti-inflammatory properties. Studies

show that it can reduce skin inflammation,

treat infections, heal wounds, and control

bacterial growth, and is helpful even

against drug-resistant bacteria. It’s also

been shown to help relieve arthritis pain,

reduce gingivitis, improve oral health,

and calm anxiety when inhaled. For

inflammation and joint pain, add lemongrass

oil to sweet almond oil or jojoba oil and

massage into skin. Add a few drops to

warm water and use as a mouthwash,

or inhale directly from the bottle to ease

anxiety and boost mood.

36 • JULY 2019


➐ CLOVE. Derived from the clove plant

(Syzygium aromaticum) native to Indonesia,

clove oil is one of the richest sources

of eugenol, a compound with powerful

analgesic and antiseptic properties. It’s

traditionally used to treat infections and

relieve pain, and for its instant numbing

effect in toothaches. Studies show that

eugenol helps protect against C. albicans,

E. coli, and other pathogens. It’s extremely

effective in fighting athlete’s foot and

ringworm, and can ease itching, calm

inflammation, and tame acne.

Clove oil is also a powerful tool for

overall dental care, and studies show

that it relieves tooth pain, inhibits

decalcification of teeth, and kills oral

pathogens. For candida and other infections,

add a few drops of clove oil to warm water

and use as a mouthwash, or use whole

or ground cloves in a tea. To soothe skin

conditions, dilute clove oil with coconut

or jojoba oil. For tooth pain, put a few drops

on a cotton swab and apply directly to

the affected tooth for instant relief.

ROSEMARY. From the Rosmarinus

officinalis plant, an aromatic shrub

related to the mint family, rosemary

essential oil is traditionally used for its

mood-boosting and memory-enhancing

effects. Studies show that inhaling rosemary

can increase cognition, concentration,

memory, and recall. It can also improve

accuracy and performance on mental

tasks. Rosemary also appears to bind

to heavy metals, which have been

associated with amyloid plaques in the

brains of people with Alzheimer’s, and

inhaling rosemary and other essential

oils may improve brain function in

people with dementia and Alzheimer’s.

It’s also excellent for improving mood,

increasing energy, and reducing stress.

In one study, people who inhaled

rosemary had lower levels of the stress

hormone cortisol. To enhance memory

and cognitive performance, combine

rosemary with lemon, lavender, or orange

oil in a diffuser. For instant energy and

mood-boosting, sprinkle a few drops

on a handkerchief or take a whiff right

from the bottle.

ESSENTIAL TIPS: how to use oils

Essential oils are used in one of three ways: inhaled, applied directly

to the skin, or ingested. In general, inhalation is best for mood effects, such as

stress relief or energy boosting. For skin conditions, topical applications are most

effective. Some ways to use them:

❱ For inhalation: Combine essential oils with water in a spray bottle and spritz

your room. Or use a diffuser—a small device that disperses scent via steam.

Spray essential oils on your pillowcase, add to a sink or pot of warm water

to steam your face, or sprinkle a few drops on a cotton ball, handkerchief,

or tissue and inhale. You can also take a whiff directly from the bottle. Just

be sure not to touch your nose to the opening, and don’t exhale into the

bottle—moisture degrades the oils.

❱ Topically: Add a few drops to a carrier oil, such as jojoba, sweet almond,

or coconut oil. You can also sprinkle essential oils into bathwater, use in

compresses, mix with your regular moisturizer or, in some cases, apply

directly to skin. Most should be diluted to avoid irritation, unless you’re

using a cotton swab to apply directly to a blemish, insect bite, or sore tooth.

❱ For systemic relief of nausea and digestive issues, and to heal candida:

Use a few drops in teas; they won’t mix with water, so stir a few drops into

a tablespoon of honey or agave, then add to hot water. Some essential oils,

including cypress, eucalyptus, birch, white fir, and cedarwood, should never

be ingested. Check the bottle first before consuming essential oils.

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

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

JULY 2019 • 37


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

Five Days to

Fabulous

Discover the high-fat fast track to

visible transformation /// BY KAT JAMES

So, the big event is coming. The reunion.

The wedding. The presentation. What if

I told you that strategic nutrition could

have you looking noticeably healthier,

sexier, and, yes, younger—in a matter of

days. Read on for the most powerful nonsurgical,

DIY transformation guide ever.

How do I know? Because it was once

my job to make celebrities look younger

and healthier, superficially, in a couple of

hours. But after being forced by a health

crisis to figure out my own do-or-die cellularlevel

Rubik’s Cube, I can now help others

do in a matter of days what took me decades

to piece together. Check out celebrity

trainer Shianne Lombard’s inside and out

transformation after only five days (at right).

De-puff and De-bloat Basics

It might seem counterintuitive in our

fat-averse society, but the key to a super

slimdown is to cut carbs and eat more fat.

Skip those sweet beverages and fruits.

Switch to sea salt if you haven’t already

(it doesn’t cause the water retention or

sodium/potassium imbalance that regular

table salt does). Eat a little sauerkraut every

day. And take a multi-strain probiotic to

reduce bloat, calm cravings, nourish skin,

and even out blood sugar swings.

Avoid brined, or sodium-packed foods

such as feta, olives, pickles, and Parmesan

to reduce fluid retention. And avoid foods

you’re sensitive to, of course. This will

minimize digestive and skin flare-ups.

Regarding hydration, don’t shy away

from water or sea salt, thinking they will

bloat you. Just the opposite is true. Plenty

of pure water and sea salt help allow your

tissues to hydrate normally, affecting skin

texture and eye health. Sea salt rarely throws

off sodium/potassium ratios like table salt

does, so water retention is rarely an issue. In

What a difference

five days makes:

Kat James’ finishing

makeup touches

enhance a much

deeper health

transformation in

Shianne Lombard,

who was a trainer from season three of The Biggest

Loser. Read Shianne’s whole story by searching

“Resolution Reboot” at betternutrition.com.

fact, the lack of the electrolytes found in sea

salt can cause bloat, not to mention a lack of

energy, concentration, and ability to hydrate

your tissues with the water you do drink.

The Sleep Gatekeeper

to Rapid Anti-Aging in Days

Sleep issues can make or break your

Five Days to Fabulous plans. Increasing fat

intake a bit (but only once you’ve lowered

your carb intake) will often deepen sleep

quickly. Coffee and alcohol, even if you feel

like it makes you relax at first, generally

interfere with deep wave sleep and

worsen the adrenal issues that affect sleep

quality. A number of other factors such as

anxiety, pain, negative brain chatter, and

irregular circadian rhythms can be helped

greatly by changes in diet and nutritional

supplementation (see list, p. 40).

Sleep apnea is a major thief of beauty

and metabolic health. Strategic supplementation

and even topicals can help.

And limiting your carb intake helps

reduce the swelling that is often a major

contributor to sleep apnea, in addition to

reducing other sleep deterrents such as

pain, hot flashes, and acid reflux.

A lack of sleep-defending boundaries

with children, pets, or even your spouse,

could be building your belly fat each day

while harming your adrenal (and thus,

thyroid) functions. It also causes cravings

for caffeine and/or sugar, so it pays to

lay down some sleep time rules, even if

they’re only temporary. It’s amazing how

changes can be successfully made if we

tell ourselves “it’s just for a few days.”

Other simple hacks that can help bring

on deeper sleep include ear plugs, white

noise machines, a better pillow or mattress,

and reducing electronic device use. Total

darkness during sleep and using blue light

filtering apps such as Iris can make a great

difference. Shoot for shuteye by 10 p.m. or

earlier on your 5-day lead-up.

Inside-Out, Swift Skin Transformers

Will Also Brighten Your Eyes

These dietary changes can also revive the

glow in your skin and your eyes. Switching

38 • JULY 2019


thewiseFATBURNER

from processed to whole, lower-carb and

higher-fat foods can brighten your coloring

quickly, due to reduced inflammation.

Eventually, you may want to adopt a

very-low-carb/very-high-fat regimen for

the long-term, but hold off until your big

event is over, or you may have a couple of

ill-timed, low-energy transitional days. So

for now, continue eating low-sugar fruits,

beans, or a little quinoa each day to stay

energized. Ditto with quitting coffee. Five

days ahead of your event is not the time.

You can delve deeper and get to the root

of your sleep and energy issues afterward,

when you have time to carefully and

comprehensively execute a full regimen.

In the meantime, taking fish oil, evening

primrose oil, and hyaluronic acid can

change the feel and look of your skin and

the brightness of your eyes in a matter of

days. Drinking lots of water will help those

supplements work their magic. Speaking

of pure water, another little hack that

changes skin and hair texture in a couple

of days—more than any serum—is a good

chlorine-filtering shower water purifier.

Days Before: Make Your

Hair Youthful-Looking

If you’re really going for a bit of reverse

aging, cover those greys with a low- or

no-PPD natural color from your health

food store. Make sure your cut is flattering.

For most women, a few long, skillfully

executed “icicle-shaped” layers can help

frame the face and soften or lift flat or

heavy areas, and an inverted overall

shape will generally take years off

when compared to a straight-across, or

“A-shaped” cut. Very long hair can be quite

aging, so if you’ve just “always” avoided

splurging on a professional cut at a

higher-end salon, a special event merits

an appointment with a true professional.

Smooth the hair first with an ionic blow

drying and large round brush, followed

with a hair type-specific shine serum and,

if possible, a straightening iron, which can

also be used to add wave or curl.

The Morning of the Event: Run Hot

and Cold (Water, that Is)

Epsom salts and magnesium flake baths

are great for sore or creaky joints. Seaweed

flakes are also a great option. A hot

(though not too hot) washcloth on your

face, alternated with very cold water,

will shunt blood back and forth. Using a

gentle rolling motion (or even a jade face

roller) under the eyes is a great way to

drain fluid and reduce under-eye puffiness.

more on betternutrition.com

As a former celebrity makeup and hair

artist, James knows the tricks and trades

for a super-natural glow. Get her advice

for the most natural, “you, only rested and

healthy” results, including how to use fluid

foundation, the right way to fill in your

brows, and the

one-size-fits-all

blush shade.

ADDITIONAL

PRODUCTS FOR

QUICK INSIDE-OUT

TRANSFORMATION

Supplements that can help speed your

radiance revival:

*

*

*

*

*

*

*

MELATONIN, 5-HTP, and CBD address

sleep rhythms, pain/depression, or

mood and negative chatter. Countless

other sleep boosters exist on vitamin

store shelves. Find what works for

your specific sleep issues.

FACIAL ANTI-WRINKLE PATCHES,

such as those by Andalou Naturals,

Frownies, or Earth Therapeutics

Facial, can give amazing results in a

short amount of time.

L-TYROSINE and IODINE can increase

energy, thyroid function, and weightloss

speed.

ADRENAL FORMULAS WITH

ADAPTOGENS AND GLANDULARS

(for the ultra-stressed), such as

Adrenal Support by Vital Nutrients,

can reduce stress and belly fat.

SEAWEED, VITAMIN C, PEPTIDE,

and HYALURONIC ACID SERUMS such

as those by Evan Healy, MyChelle,

Mad Hippie, Derma E, and Hyalogic

can be layered (use hyaluronic last,

while skin is still moist), to plump and

rejuvenate skin.

TOOTH-RESTORING AND WHITENING

PRODUCTS such as Xlear Spry (daily

care and mints) and Cali-white (paint

on teeth) are great daily and pre-event

tools, respectively. A white smile can

take ages off of your appearance.

TIMED-RELEASE MAGNESIUM can

give you the optimal energizing, yet

calming, effects (and excellent musclecramp

relief for deeper sleep) without

the digestive distress sometimes

caused by magnesium supplements.

Kat James has been called “a master of self-transformation” by SELF magazine in

response to her self-guided, recovery from liver, autoimmune, and eating disorders. Her

controversial and pioneering dietary method—now recommended at top neurology,

fertility, functional medicine, and even dental clinics—has left countless success stories

in its wake and been featured at top spas and institutions such as Omega Institute and

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

her upcoming retreats at informedbeauty.com or by calling 877-54-TOTAL. Listen to her

Sirius XM radio show Saturdays on chanel 131 (Family Talk).


HOW ARE WE

HELPING YOU

STAY HEALTHY?

Complete our online survey for a chance to


WIN 1 of

$

250 gift cards!

visit betternutrition.com/2019readersurvey

All participants who complete our online survey will be automatically entered into our drawing.

Rules and regulations can be found at betternutrition.com/2019ReaderSurvey.

Our reader survey will be available July 1 - 31, 2019.

YOUR ULTIMATE RESOURCE FOR NATURAL LIVING


eating4HEALTH/FOODS & MEALS THAT HEAL

Seven Foods to Prevent UTIs

Fight back against invasive bacteria with these dietary remedies /// BY LISA TURNER

Urinary tract infections (UTIs) are painful,

disruptive, and all-too-common: more

than half of adult women have had a UTI,

and many women have several recurrences

every year. It happens when bacteria travel

into the urethra, the duct through which

urine passes. Women are more susceptible

because the urethra is shorter than in men,

but guys can get them too.

Left untreated, UTIs can have serious

complications, including recurrent

infections, urethral narrowing, and

kidney damage. While UTIs may not be

completely avoidable, dietary choices can

reduce your risk. Drink plenty of water,

and try these seven anti-inflammatory,

antibacterial, and immune-boosting

foods to protect your insides.

Cranberry juice

may help prevent UTIs

by keeping bacteria from

adhering to the lining of

the urinary tract. Though

study findings are mixed, many studies

show that cranberry juice can decrease

the recurrence of UTIs. And a meta-analysis

of seven clinical trials published in

the Journal of Nutrition found that

cranberry reduced the risk of developing

a UTI by 26 percent in healthy women.

Because most cranberry juice drinks are

loaded with sugar, stick to cranberry

concentrates mixed with water or use

the whole fruit.

Recipe Tips:

❱ Sweeten cranberry juice concentrate

with a little honey or stevia, then mix

with cherry juice, sparkling water,

and a squeeze of lime.

❱ Chop whole cranberries with a food

processor, then combine with minced

red onion, mango cubes, cilantro,

and a squeeze of lime for a zesty salsa.

❱ Add chopped cranberries, pumpkin

seeds, and garlic to cooked brown rice.

Grilled Cinnamon Peaches

Serves 4

This simple, summery treat combines UTI-healing peaches and cinnamon with Greek yogurt—

rich in probiotics that can help prevent infections. To pit peaches, cut them lengthwise and

twist the halves, then use a melon baller to carefully remove the pit.

4 peaches, halved and pitted

1 Tbs. coconut oil, melted

1 Tbs. cinnamon, plus additional for garnish

1 cup plain full-fat Greek yogurt

Honey (optional)

1. Preheat grill to medium.

2. Lightly brush cut sides of peaches with coconut oil and sprinkle with cinnamon.

3. Place peaches, cut side down, on grill. Grill for 4–5 minutes, depending on ripeness of

peaches, until just softened. Don't move the peaches during grilling, to keep them from

sticking and ensure good grill marks.

4. Carefully flip peaches over and grill the other side for 3 minutes, until tender.

5. Remove from pan and arrange on a platter. Spoon Greek yogurt into centers of peaches and

drizzle with honey, if desired. Sprinkle with additional cinnamon and serve hot.

Per serving: 170 cal; 7g prot; 7g total fat (4.5 sat fat); 21g carb; 10mg chol; 20mg sod; 4g fiber; 17g sugar

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

42 • JULY 2019


➋ Cinnamon has

long been used for its

antibacterial properties.

It's rich in compounds

that reduce inflammation

and hamper the growth

of bacteria and other pathogens. Some

studies show that cinnamon compounds

prevent the colonization of E. coli, the

bacteria responsible for most UTIs, in

the bladder and urethra. Because it's

also an anti-inflammatory and can

help relieve pain, cinnamon may also

ease some of the discomfort associated

with UTIs.

Recipe Tips: :

❱ Combine cinnamon sticks, sliced ginger,

cardamom pods, and vanilla bean in a

pot of water, then simmer for 10 minutes

and strain for a caffeine-free chai.

❱ Mix cinnamon powder into raw honey

and coconut oil and use instead of butter

on pancakes or toast.

❱ Cook thickly-sliced carrots in orange juice,

then toss with cinnamon, minced garlic,

and olive oil.

➌ Kefir, a beverage

made from fermented

milk, is rich in probiotics,

beneficial bacteria that

may help prevent UTIs by keeping

harmful bacteria from growing in the

vagina, where they can migrate to the

urinary tract and cause infections.

Studies suggest that probiotics help

protect against UTIs and prevent

their recurrence. They've also been

shown to reduce inflammation and

support the immune system's ability

to fight infection. Other good sources

of probiotics: yogurt, miso paste,

sauerkraut, and kim chi.

Recipe Tips:

❱ Purée kefir, papaya, cardamom, and

honey in a blender for a traditional lassi.

❱ Combine kefir, quick oats, chia seeds,

vanilla, and cinnamon and let stand until

thick for easy, no-cook oats.

❱ Strain kefir through a cheesecloth set

over a bowl and let stand overnight,

then stir in chives and minced garlic for

a thick, creamy spread.

➍ Papaya, like broccoli,

is loaded with vitamin C to

support immune function

and increase the acidity of

urine. It's also rich in beta

carotene and lycopene, antioxidant

carotenoids with powerful immuneboosting

properties. Some studies also

show carotenoids from papaya are easily

absorbed by the body and are three times

more bioavailable than carotenoids from

carrots or tomatoes. Sweet potatoes,

mangos, leafy greens, apricots, plums,

and squash are also high in carotenoids.

Recipe Tips:

❱ Halve a papaya, remove seeds, and scoop

out flesh, then chop flesh, combine with

pineapple, coconut, and mint, and refill

papaya skins for an easy tropical salad.

❱ Toss papaya cubes with baby spinach,

sliced red onion, and cashews, then drizzle

with olive oil, lime juice, and garlic.

❱ Cook papayas, onions, garlic, and curry

powder in coconut milk, then purée into a

creamy soup and top with chopped basil.

➎ Garlic is high

in allicin and other

compounds that have

antibacterial and

antimicrobial activities

and enhance immune function. Garlic has

been shown to protect against a variety of

bacteria, including E. coli, and studies

suggest that it can be a safe and effective

treatment for recurring UTIs. In a study

from Case Reports in Medicine, garlic extract

(combined with parsley, L-arginine, probiotics,

and cranberry tablets) had more antibacterial

activity against UTI pathogens than

commonly used drugs. Because allicin is

easily damaged by heat, raw garlic is best.

Recipe Tips:

❱ Press whole garlic cloves in a garlic press,

add to olive oil and drizzle over cooked

vegetables or grains.

❱ Finely mince garlic and whisk with minced

ginger, miso paste, rice vinegar, and

sesame oil for an easy Asian dressing.

❱ Mix mashed garlic cloves with apple

cider vinegar, raw honey, and a dash of

cayenne pepper, and take a spoonful for

a powerful antibacterial tincture.

➏ Broccoli is high in

vitamin C, which helps

make urine more acidic

and hampers the growth

of bacteria that cause UTIs. In one study

published in Acta Obstetricia et Gynecologica

Scandinavica, pregnant women

who took vitamin C had a significantly

lower risk of developing a UTI. Vitamin C

also boosts overall immune function,

helping the body's resistance to infection.

Other vitamin C-rich foods include bell

peppers, leafy greens, strawberries,

Brussels sprouts, and oranges.

Recipe Tips:

❱ Grate broccoli stems and combine with

shredded carrots and red cabbage, thinly

sliced scallions, and a dressing of yogurt,

honey, and apple cider vinegar.

❱ Roast broccoli florets tossed with olive

oil, garlic, and Kalamata olives.

❱ Cook broccoli, potatoes, onions, and

garlic in stock, then purée until creamy.

➐ Peaches contain

D-mannose, a simple

sugar that naturally

occurs in fruits and

many vegetables. It's

thought to work by preventing E. coli

from adhering to and invading the

urinary tract (cranberries are also high in

D-mannose). Some research suggests

that D-mannose may help protect against

recurrent UTIs. In a study published in

World Journal of Urology, D-mannose

was more effective in preventing UTIs

than the antibiotic Nitrofurantoin.

Recipe Tips:

❱ Halve peaches, remove pits, brush

with olive oil, and grill until tender.

❱ Purée peaches, coconut milk, and

pistachios in a blender until smooth,

then freeze in an ice cream maker.

❱ Combine peaches, yellow tomatoes,

yellow peppers, sweet onions, garlic,

and lime juice in a food processor, process

until mostly smooth, and top with minced

basil for a fresh, summery gazpacho.

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

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

researching and writing about nourishing foods, and coaching people

toward healthier eating habits. Find her at lisaturnercooks.com.

JULY 2019 • 43


asktheNUTRITIONIST/ANSWERS TO YOUR FOOD QUESTIONS

Have Cancer? Start Here

Begin by making a plan to remove toxins from your diet, and

instead load your body with cancer-fighting foods /// BY MELISSA DIANE SMITH

: I have been diagnosed with skin cancer. I tried chemotherapy and other conventional

treatments, but I simply can’t tolerate them. Trying to figure out what to do next

is overwhelming—the amount of holistic treatments out there is mind-boggling!

If I can’t tolerate conventional cancer treatments and want to pursue alternative

treatments, where is the first place to begin? —Tanya W., Madison, Wis.

Melissa Diane

Smith is an

internationally

known journalist and

holistic nutritionist who

has more than 20 years of

clinical nutrition experience

and specializes in using

food as medicine. She is

the cutting-edge author

of Going Against GMOs,

Going Against the Grain,

and Gluten Free

Throughout the Year,

and the coauthor of

Syndrome X. To learn

about her books,

long-distance consultations,

nutrition coaching programs,

or speaking, visit her

websites:

melissadianesmith.com

and againstthegrainnutrition.com.

a:Many people have overcome

cancer by using natural treatments

or a combination of natural and conventional

treatments. One place to begin

searching for beneficial treatments is to

look at how other people have

successfully overcome cancer using

natural therapies. One such person is

James Templeton, author of the new

book, I Used to Have Cancer: How I

Found My Own Way Back to Health

(Square One Publishers, 2019).

More than three decades ago, at age

32, Templeton was diagnosed with stage

4 melanoma. He had surgery and started

chemotherapy and an experimental

treatment to combat the cancer, but

they didn’t work well, and he couldn’t

tolerate the treatments. He then began

a journey of healing that involved

following a macrobiotic diet

(based primarily on locally

and organically grown whole

grains, vegetables, beans, and

wild-caught fish), supplementing

with vitamin C, and

engaging in regular exercise

and meditation. His healing

path also led him to author and

nutritionist Ann Louise Gittleman,

who first helped him learn that he had

parasites and how to treat them, and later,

became his life partner.

Templeton extensively studied natural

treatments for cancer for years, and

recently created the Templeton Wellness

Foundation (templetonwellness.com) as a

Healthy

Tip!

A diet packed with

cancer-fighting foods is

a crucial component

of any treatment

regimen.

source of information

for breakthrough strategies

and tools to help beat and

prevent cancer. With this background,

he acknowledges that his unique path to

healing might not necessarily be yours.

Cancer is a complex, multifactorial disease,

and the pathology and best treatments

likely vary from individual to individual—

even among people who have been

diagnosed with the same type of cancer.

Cancer-Fighting Diet Basics

Improving your diet, the cornerstone of any

good healing plan, is an excellent place to

start in pursuing natural treatments for cancer.

Unfortunately, one diet does not fit all.

One person may boost their immune

system best on a vegan diet; another may

do so on a high-fat, low-carb, ketogenic

diet; and others on still other types of

diets. Finding the right eating plan may

take some experimenting.

44 • JULY 2019


If you haven’t been prescribed a diet,

Templeton recommends the following

points to keep in mind, which he considers

“non-negotiable” in terms of eating to

help the immune system fend off cancer.

Choose organic, non-GMO foods.

Conventional foods may contain residues

of dangerous pesticides, including

glyphosate, a probable human carcinogen.

Plus organic foods contain more healthpromoting

vitamins and nutrients.

Avoid processed foods. They contain

additives, such as MSG, trans-fats, chemical

preservatives, and artificial sweeteners

and colors. Research has found that simply

eating processed foods contr ibutes to

high inorganic blood mercury levels,

which makes you more prone to many

diseases, including cancer.

Stay away from sugar. Cancer feeds

on sugars, including fruit sugar and the

glucose that the body makes from grains

and other starchy foods. This means that

it’s important to avoid not just table sugar

but all other forms of sugar, including

molasses, maple sugar, honey, corn syrup,

and fruit. If you opt to eat fruit, limit yourself

to small amounts of low-sugar fruit

with cancer-fighting phytonutrients, such

as organic blueberries or strawberries.

Load up on cancer-fighting foods.

* Cruciferous vegetables (arugula,

bok choy, broccoli, Brussels sprouts,

watercress, garden cress)

* Members of the garlic/onion family * Zucchini

(garlic, onions, leeks, chives, scallions) *

* Lettuces and greens (endive, escarole, *

romaine)

*

* Beans and peas (adzuki beans, blackeyed

peas, chickpeas, pinto beans)

* Celery and celery root

* Asparagus

* Avocado

* Carrots

* Cucumber

READ ALL ABOUT IT

I Used to Have Cancer (Square One Publishers, 2019) is an inspiring

look back at James Templeton’s unique journey in overcoming

stage 4 melanoma. Templeton crisscrossed America, finding various

natural approaches to battle his cancer—from diet and supplements

to meditation and lifestyle adjustments. As his journey continued,

his definition of success changed from making money to seeing the next sunrise. And he

continues finding success by reaching out to others to share the lessons he has learned.

While this book largely focuses on the various methods Templeton used to overcome

his own cancer, it’s also about taking control of your life and finding a way back from the

brink of death. It’s about being able to tell your friends, ‘I used to have cancer.’

5 WAYS TO REDUCE ENVIRONMENTAL RISK FACTORS

According to the National Institutes of Health, an estimated two-thirds of all cancers are caused

by environmental factors. We can’t control everything in our environment, but we can take

steps to eliminate those factors under our control and limit our exposure to others. In addition

to cleaning up your diet, try these environmental cleanup strategies from I Used to Have Cancer:

*

*

*

*

*

Take precautions to limit your exposure to outdoor air contaminants. When pumping

gas, stand away from the pump and try not to breathe in the gasoline fumes. If at all

possible, avoid living near a nuclear power plant. And don’t expose yourself to dangerous

herbicides such as glyphosate-based Roundup.

Consider putting a good air purifier in your home or office. It can help protect you and

your family from harmful contaminants in the air you breathe indoors. Also, some plants are

natural air purifiers. Aloe vera, for example, helps rid the air of formaldehyde, which is found in

mortuaries and hair salons, and the red emerald philodendron helps remove all indoor toxins.

If you smoke, do yourself (and everyone around you) a favor and quit. At least 69 of

the 250 known harmful chemicals in tobacco smoke are known to cause cancer.

Be aware of radon. This radioactive, colorless, odorless gas is the second-leading cause of

lung cancer. If you have symptoms such as a persistent cough, wheezing, and frequent

infections, perform a test to determine if you’re being exposed to high levels of radon in your

home. You can buy test kits from home improvement stores, hardware stores, and online.

Avoid exposure to pesticides. Using synthetic chemical pesticides in your home or

yard has deleterious health effects, and some are probable or possible carcinogens.

Opt for natural pest control strategies. Keep floors and counters as clean and disinfected

as possible so as not to attract pests. Use essential oils, diatomaceous earth, and other

natural solutions as much safer options. For example, consider peppermint essential oil

to repel ants, flies, and spiders, and cedarwood to repel roaches, moths, and weevils.

Mushrooms (cremini, reishi, shiitake)

Squash (buttercup and kabocha)

Seaweed (kombu, arame, dulse, kelp)

Be mindful about your protein

intake. Some amino acids found in

animal protein, especially leucine and

tyrosine, can stimulate cancer growth—

and the enzymes that your pancreas

produces, which are important for the

destruction of cancer cells, are used

up faster by eating too much meat,

according to Templeton. He recommends

restricting animal protein for many

people with cancer. However, based

on what he has studied and read, people

with lymphomas, sarcomas, myelomas,

and melanomas may require more protein.

If this is the case, he recommends limiting

red meat and opting for chicken, turkey,

wild-caught fish, and pasture-raised,

organic eggs.

Do you have a question for the nutritionist? We would

love to hear from you. Please email your questions to

bnaskthenutritionist@gmail.com.

JULY 2019 • 45


healthyDISH/RECIPE MAKEOVERS FULL OF MODERN FLAVOR

Zesty Pesto Whitefish

When you fire up the grill this summer, skip the dogs

and burgers and give this bright, tangy dish a try

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

When Chef Jeannette sent me this month’s

recipe she added an intriguing note: “Try

this recipe with barramundi—it’s my new

favorite fish! Read about it, and you’ll see

why.” How could I resist the challenge?

After I spent an hour or so on the

internet, it became abundantly clear

that Chef Jeannette was onto something.

There’s mad buzz around barramundi,

which seems destined to become the

“it” fish of the moment. Here’s the what,

why, and how.

Barramundi is a type of Australian

seabass that eats low on the food chain

and is extremely easy and efficient to

raise (more on that in a moment). It’s

got a flavor comparable to halibut or

grouper—often described as clean and

buttery. It doesn’t give off a fishy smell

when you cook it, and it works perfectly

in almost every whitefish recipe.

Plus, it has only 185 calories but

packs 34 grams of protein per serving.

It’s relatively low in pro-inflammatory

omega-6 and relatively high in omega-3,

at least compared to other whitefish. In

fact, the ratio of omega 6 to omega 3—a

wonderful metric for a healthy diet—is

the ideal 1:1. (The average ratio in the

standard American diet is about 16:1 in

favor of the pro-inflammatory 6s!)

The man many people credit with

raising barramundi awareness is Josh

Goldman, the same fellow who helped

bring tilapia to America. He’s always

been interested in finding healthy,

affordable, and sustainable fish, and—

according to him (and the company he

created, Australis The Better Fish), he

found it with the barramundi. Because

it’s a really hardy species, it can be farmraised

without any antibiotics, hormones,

or chemicals. And did I mention that it

tastes fantastic? —Dr. Jonny

FEATURED INGREDIENT:

Macadamia

and Pine Nuts

Macadamia nuts were Dr. Atkins’

favorite snack. And it’s easy to understand

why he loved them. Not only are

they delicious, but they’re stupendously

healthy. The oil in macadamia nuts is

more than 80 percent monounsaturated,

higher than any other nut. Macs also

contain calcium, phosphorus, and magnesium;

heart-healthy potassium; and

a couple of grams of fiber per ounce.

And they contain plant sterols such as

beta-sitosterol, which has been shown

to help lower cholesterol and promote

prostate health. They are very high in

calories (about 204 per ounce), so if

you’re trying to lose weight, don’t just

go munching on them out of the jar.

Pine nuts, which also work great in

this recipe, have a marvelous taste and

mouth feel, and are no slouch when

it comes to health benefits. They

containa wonderful blend of nutrients,

including antioxidants, manganese,

potassium, and monounsaturated fat.

And they may even help with weight

loss. Research shows that pine nuts

release large amounts of a hormone

called CCK, which is known to suppress

appetite. In one study, women who

consumed three grams of pinolenic acid

from pine nuts before breakfast wound

up eating about ⅓ less food.

Grilled Whitefish with

Cilantro Pesto

Serves 4

⅓ cup pine nuts (or ½ cup unsalted

macadamia nuts)

1½ packed cups fresh cilantro

Juice of 1 lime

1 Tbs. mellow white miso paste

1 Tbs. olive oil

Sea salt and fresh ground pepper

1.5 lbs. deboned, skinless white fish fillets

1. Preheat grill to medium. In food processor,

combine pine nuts, cilantro, lime juice,

miso, and olive oil, and pulse several times,

scraping down the sides as necessary.

(Drizzle additional olive oil to thin, if

necessary, but pesto should be thick and

spreadable.) Season with salt and pepper,

pulse again to mix, and set aside.

2. Season fish with salt and pepper, and

grill 6–8 minutes per side (depending

on thickness) or until fish flakes easily with

a fork. Transfer fillets to serving platter

and coat with thick layer of the pesto.

Per serving: 350 cal; 35g prot; 21g total fat

(2.5g sat fat); 4g carb; 100mg chol; 210mg sod;

1g fiber; 1g sugar

NOTES FROM THE CLEAN FOOD COACH

Good choices for sustainable whitefish are green-rated U.S. farmed barramundi,

a clean, sweet-flavored fish that holds up on a grill; striped bass; or Pacific halibut.

The striped bass and halibut are more strongly flavored than the barramundi,

both with a dense, flaky texture.

If you have leftover pesto, it freezes like a dream. Use an ice cube tray for singleserving

sizes, or small zip-closure baggies for meal-sized portions. Pesto thaws in a

just a couple of minutes under warm water, and this version can instantly enliven any

simple shrimp or fish dish.

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

46 • JULY 2019


SHOPPING CART

Product Spotlights

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Bluebonnet Nutrition Ladies’ ONE & Men’s ONE Multivitamins

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Arthur Andrew Medical Syntol AMD

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JULY 2019 • 47


cookwithSUPPLEMENTS/EASY WAYS TO BOOST YOUR NUTRITION

A Matcha Made in Heaven

Known mainly as an energizing add-on to smoothies, this popular green tea

powder also makes a great addition to these tasty sweet treats

Matcha Cashew Krispies

Serves 12 (Makes 12 Krispies)

Reserve a few Tbs. of the Cashew Butter Sauce for

icing. Decoration is best after the Krispies mixture

has been frozen.

For the Cashew Butter Sauce:

2 cups whole cashews

4 Tbs. coconut oil, melted

½ cup maple syrup

½ tsp. vanilla

For the Matcha Krispies:

2 cups puffed rice

2 cups shredded coconut

½ cup buckwheat groats

1 cup coconut oil, melted

¾ cup maple syrup

2 Tbs. Cashew Butter Sauce

1 Tbs. tahini

1 tsp. Navitas Organics Matcha Powder

editor’s pick

Navitas Organics Matcha Powder

1. To make Cashew Butter Sauce: Soak

cashews overnight, and drain. Combine

in blender with coconut oil, maple syrup,

and vanilla until smooth.

2. To make Krispies: Stir together Matcha

Krispie ingredients thoroughly in large

bowl. Divide mixture into 12 cupcake

papers (about 2-3 Tbs. per wrapper). Freeze

3–4 hours. Before serving, decorate with the

remaining Cashew Butter Sauce.

Per serving: 530 cal; 6g prot; 38g total fat;

(25g sat fat); 44g carb; 0mg chol; 80mg sod;

2g fiber; 28g sugar

Recipe courtesy of Marisa LaValette for

Navitas Organics (navitasorganics.com).

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

48 • JULY 2019


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