Better Nutrition August 2019

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YOUR ULTIMATE RESOURCE FOR NATURAL LIVING

AUGUST 2019 | betternutrition.com

SUMMER

GRILLING

GUIDE

Move Your Feast Outside!

TOP 10

anti-aging

supplements

P. 34

Herbs Everyone

Should Be Taking

KEEP YOUR KIDS

HEALTHY

& FOCUSED

with essential oils

THE

PAIN-RELIEVING

POWER

OF CBD

P. 18

DOES YOUR

BLOOD NEED

CLEANSING?

P. 6

WHAT TO EAT FOR

ECZEMA & PSORIASIS

+

Grilled Trout

Tacos with

Mango

Pico de Gallo

P. 38


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august2019CONTENTS/VOLUME 81 | NUMBER 8

46

Beat the August

heat with a

refreshing bowl

of Lemony

Ginger Tahini

Ice Cream.

34

Our top 10

supplements for

healthy aging.

features

34 Live Long and Prosper

There’s no avoiding the fact that our

bodies change as we age. Our energy

flags, our immune system becomes

less effective, and our skin sags.

But while nothing can stop us from

getting older, these 10 supplements

can address many of the issues

involved with aging and help us live

longer, healthier lives.

38 Summer Sizzle

When temperatures rise, it’s no time

to be standing in the kitchen over a

hot stove. So chill out and move

your feast to the backyard with

these good-for-you grilling recipes.

24

Keep your

kids healthy

with soothing,

supportive

essential oils.

departments

6 TRENDWATCH Can You Cleanse

Your Blood?

Supplements to support your

body’s detox systems and help

remove unwanted substances.

12 HOT BUYS Breaking New Ground

Natural products we’re excited about

this month.

14 CHECK OUT Don’t Overlook Amla

This time-tested Ayurvedic herb

provides health and beauty benefits

from the inside and out.

18 THE CBD SCOOP Ease Your Aches

with CBD

This trendy hemp extract can provide

potent—nonaddictive—pain relief.

20 UNCOMMON HERBS 7 Herbs

Everyone Should Consider Taking

No natural medicine cabinet should be

without these botanical basics.

24 AROMATHERAPY RX Aromatherapy

for Kids & Teens

Tap into the power of essential oils for a

range of issues, from insomnia to colds

to poor mental focus.

28 NATURAL BEAUTY

Fermented Beauty

These personal care products use a

fusion of science and nature to create a

powerhouse of health benefits.

30 ASK THE NATUROPATHIC DOCTOR

Hacks for Healthy Immunity

Simple ways to avoid colds and flu

this fall.

42 EATING 4 HEALTH Eating to Beat

Skin Inflammation

Six foods that can help tame eczema,

psoriasis, and other irritating issues.

44 ASK THE NUTRITIONIST On-the-Go

Snacks That Will Sustain You

A few of our favorite portable,

energy-boosting foods.

46 HEALTHY DISH Sweet Surprise

This tahini-infused frozen treat will have

you screaming for more.

48 COOK WITH SUPPLEMENTS

Get a Super Boost From Spirulina

Tap into the health-boosting power of

blue-green algae with this refreshing

tropical drink.

2 • AUGUST 2019


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©2019 American Health Inc. | 19-AH-1112


editor’sNOTE

Aging Well,

Inside & Out

You know those people, the ones who look “young” for

their age. They still get carded when buying wine at 45.

They’re met with disbelief when they request a senior

discount. Even with gray hair and fine lines, some people

just exude youthfulness. Maybe you’re one of them!

I recently went to see a chiropractor who specializes

in supplements and nutrition. I hadn’t been there in about

5 years. I was shocked to see that she hadn’t aged at all—in

fact, she looked younger. I asked her how she does it.

“Functional medicine, plain and simple,” she said. This

approach to health focuses on the body as a whole, with

an emphasis on strengthening organs through holistic

medicine and nutrition. This is the same premise behind

“Live Long and Prosper” on p. 34. We’ve highlighted the

top 10 anti-aging supplements, each of which works to

fortify different systems in the body.

The anti-aging plan that my chiropractor recommended

includes a low-histamine diet and a customized supplement

regimen featuring curcumin, magnesium glycinate, fish

oils (DHA), folic acid, chaste tree berry, amla (read more

about this amazing herb on p. 14), and other nutrients. I can

feel a difference after just a few days. I haven’t made the

switch to a low-histamine diet just yet—I’ll report back on

this! In the meantime, read up on high-histamine foods at

betternutrition.com.

So what’s the secret to aging well? It’s like charisma—

there’s not any one thing you can point to that defines or

explains it. It’s a combination of characteristics. But while

you may or may not be able to do anything about your

charisma score, you can change how your body ages, from

the inside and out.

If you have a supplement question or want to share

your approach to anti-aging, email me at the address below.

I’d love to hear from you!

nbrechka@aimmedia.com

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4 • AUGUST 2019


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trendWATCH

/// BY VERA TWEED

Can You Cleanse Your Blood?

When a conversation turns to cleansing, you might well think of the liver,

colon, or kidney—major organs that are involved in eliminating toxins and

waste. But what about your blood?

Your circulatory system is

like the network of canals in

Venice, Italy, which enable

passengers to travel to various

destinations, according to

Gene Bruno, coauthor of

What’s in Your Blood & Why

You Should Care: How to

Cleanse & Detoxify Your Blood

for Optimum Health. Oxygen

and nutrients are delivered, and carbon

dioxide and waste products are removed

in a 24/7 process.

But there’s a catch: “Unwanted

compounds, too, can travel to various

organs of your body via your bloodstream,

which may lead to illness,” says

Bruno; “In addition, if your blood isn’t

circulating as well as it should, nutrients

will not be utilized as efficiently.”

What to Do

The blood doesn’t have its

own built-in detox mechanism,

but your gut, liver, and

other organs involved in

detoxification will cleanse it.

To enhance the process,

Bruno recommends exercising

regularly; staying hydrated

with pure water; focusing

your diet on vegetables, fruits, fermented

foods, protein, and fiber from nuts, seeds,

and whole grains; and drinking green

tea. In addition, these are some of his

top supplement picks:

N-acetylcysteine (NAC): Supports

liver detoxification; promotes the

excretion of arsenic, other poisons, and

heavy metals such as mercury and lead.

Milk thistle extract: Protects the

liver against harm from toxic chemicals

and drugs; reduces recirculation of

toxins; and helps regenerate damaged

liver cells.

Glycine: Reduces liver damage from

low oxygen levels and toxins released

by dying bacterial cells; minimizes

alcoholic liver injury by decreasing

blood alcohol levels.

HOW MUCH TO TAKE

NAC: 600 mg daily.

Milk thistle extract: 175 mg of an

extract standardized to 80% silymarin,

two to three times daily.

Glycine: 500–1,000 mg daily.

6 • AUGUST 2019


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trendWATCH

SYNERGISTIC SUPPLEMENTS FOR

BRAIN HEALTH

Two supplements that are well studied for their individual

benefits make a synergistic combo for brain health: Cognizin

citicoline and DHA (docosahexaenoic acid), one of the key

components of fish oil. In an animal study, the two nutrients

improved mental function after a stroke, and researchers

concluded that they may help to regenerate brain cells.

Citicoline is a natural brain chemical that can be taken as a

supplement, injected, or given intravenously. It’s used to improve

memory and to help treat ADHD, Alzheimer’s, Parkinson’s, and

glaucoma, and to aid stroke recovery. It’s prescribed as a drug in

Europe, but in the U.S., it’s sold as a dietary supplement.

DHA is given to babies to support mental development and

is used as a treatment for ADHD in people of all ages. In adults,

DHA is used for dementia, vision problems, depression, diabetes,

and coronary artery disease.

How Much Sugar Are You Drinking?

Cool drinks taste so good on a hot summer day, but do you know how much sugar is in them?

Large colas

(32 oz.)

Medium colas

(16 oz.)

Lemonade

(16 oz.)

Sweetened

iced tea

(16 oz.)

Fruit juice

(16 oz.)

Sugar in grams

(approximate)

100

50

50

30

46

Teaspoons

24

12

12

7

11

Labels list sugar in grams, but you can easily convert the amount to teaspoons. If you want to be precise, there are

4.2 grams of sugar in a teaspoon, or you can just divide the number of grams by 4 to get a general idea.

8 • AUGUST 2019


POSTBIOTICS:

A NEWLY RECOGNIZED KEY

FOR HEALTHIER AGING

You’re probably already using a probiotic—maybe even a prebiotic— if you’re determined

to defy the aging odds by optimizing your “microbiome” (internal balance of good and bad

bacteria). But have you heard of postbiotics? Well, just like many powerful breakthroughs,

you won’t want to wait for your doctor to tell you about them. Ross Pelton RPh, PhD, CCN,

author of The Nutritional Cost of Drugs, and many other books, points out that postbiotics—

the waste compounds, or by-products created by the bacteria in your gut— are now widely

regarded as the new frontier in microbiome science. In fact, recent research shows some

benefits of postbiotics that surpass those of probiotics themselves. Postbiotics are not

included in most encapsulated probiotic supplements, unless they are fermented and

delivered in their own prebiotic (food for bacteria) medium.

“A healthy microbiome balance will produce adequate postbiotics, but if one’s good

bacteria have been reduced by antibiotics or prescription drugs, for example, their postbiotic

production will diminish, leaving them vulnerable to countless digestive, inflammatory,

infectious, metabolic, neurological, and other disorders and imbalances,” says Pelton.

Though supplementation with probiotics can help, researchers have found that consuming

the postbiotics themselves can provide a bit of a shortcut to benefit.

“It turns out that postbiotics are key ‘master regulators’ of the brain, the nervous system,

and every other organ system,” says Pelton. These powerful postbiotic compounds include

short-chain fatty acids, enzymes, bacteriocins, amino acids, and even neurotransmitters that

have been shown to benefit most major health issues where aging is concerned. These include

inflammation (think creaky joints), allergies, dermatitis, vision problems, toxins and heavy metals,

infections, and, of course, a wide variety of digestive issues, including IBS and leaky gut.

Recent research from McMaster University in Canada associated postbiotics with blood sugar

reduction in pre-diabetics.

To boost your own postbiotics, eat fermented foods or take a fermented extract supplement

that has been cultured over extended periods, such as Dr. Ohhira’s Probiotics. —Kat James

[Editor’s note: For more on anti-aging, see p. 34.]

12

MINUTES

The average plastic bag is used for

only 12 minutes, according to

ReuseThisBag.com, yet plastic kills

100,000 marine animals annually

and the toxic chemicals live in oceans

for an estimated 1,000 years. Only

two states—California and Hawaii—

have banned plastic bags, but some

others are taking steps to reduce

plastic-bag pollution.

Get the Nature Fix

Spending at least 120 minutes a week in nature

delivers substantial health benefits—including

less obesity, heart disease, diabetes, and mental

distress—according to a study of more than

19,000 American adults of all ages. By being

outdoors in nature, even people with serious

health conditions experience improved wellbeing,

and children develop better eyesight.

It doesn’t matter whether you spend two

hours at the beach or in a forest or take a few

shorter breaks in a natural environment. A

15-minute walk in a park on your lunch hour or

morning coffee in your garden will all contribute

to your overall health and well-being.


trendWATCH

In the Spotlight:

Living Cancer-Free

Kate Thorp, a 48-year-old real estate

broker, says alternative therapies—CBD

oil, intermittent fasting, and a gluten-free

diet—saved her life after a devastating

cancer diagnosis /// By Chris Mann

When Kate Thorp was diagnosed with metastatic

HER2-Positive breast cancer weeks after undergoing a

double mastectomy in late 2016, the survivor of late-stage

Hodgkin’s Lymphoma knew she had to blaze an unconventional

path. Radical chemo as a teenager left her with a

heart muscle disease that led to a heart attack in 2012.

The Tulsa, Okla.-based commercial real estate broker, 48,

also developed a slew of autoimmune diseases post-chemo,

including Hashimoto’s thyroiditis.

“When I got my scans showing I had metastatic disease

in my internal lymph nodes and on my ribs—both inoperable—they

said, ‘You have to do radiation. You have to do

chemo.’ And I said, ‘No, it will kill me,’” she says. Finally, a

seventh oncologist recommended alternative treatment.

In early 2017, Thorp began taking concentrated doses

of cannabis oil containing 74% percent of the plant

compound THC and 12% CBD. After undergoing additional

intensive nutritional therapies during her three-week stay

at a Mexican cancer center, Thorp received great news:

Her MRI showed no sign of disease. More than two years

later, the mom of two—who continues to microdose THC

and CBD—remains cancer-free.

Her immune system has also been strengthened thanks

to an equally unorthodox dietary journey. Even after Thorp

found a benign mass between her armpit and breast in 2009,

“No one advised me to change my diet at the time,” she says.

“I just kind of muddled through.” Seven years later, her

optometrist, of all people, noting her inflamed corneas,

asked if she was regularly eating gluten. Thorp said

yes—and then saw the light.

“He was the first doctor to point out systemic inflammation

to me. If I could physically see inflammation in my hands,

face, and feet and feel it in my joints, bones, and muscles,

of course my eyes, brain, and other organs must be inflamed,”

she says. “Of all the unlikely places to be coached on diet—

the optometrist.” Unlikely, maybe. But the proof is in the

pudding. And the dietary changes Thorp made at the behest

of her eye doctor have undoubtedly contributed to her

continued good health.

“I was raised in

Oklahoma—give me

a chicken-fried steak,

corn, and mashed

potatoes and gravy,”

laughs Thorp. “Now

I’m a much bigger

consumer of fruits

and vegetables,

and of course only

organic.”

What detailed nutritional guidelines

did you receive in the U.S. after your

breast cancer diagnosis in 2016?

I scheduled an appointment with a

dietician through the cancer center

after my diagnosis to discuss a diet

for autoimmune diseases and cancer.

My chart was full of my autoimmune

diagnoses. The dietician printed off a

standard 2,000-calorie “healthy” diet

she pulled from Google, complete with

Google time and date stamp of that

morning. No consideration was given

to my autoimmune disorders. She had

no clue about any special diets I should

be on. It was extremely frustrating.

Additionally, at the cancer centers, they

provided snacks for the patients that

were processed foods—snack crackers,

cookies, candies, juices, sodas—full of

MSG, gluten, etc. It’s almost like they

want to keep you sick.

10 • AUGUST 2019


What Exactly Is Intermittent Fasting? Intermittent fasting (IF)

is defined as cycling your diet between periods of restricted eating and periods

of eating as much as you normally do. There are several different patterns of

intermittent fasting, but a few of the more popular include the 16/8 method,

where you fast for 16 hours and eat only during an eight-hour period; the 5:2 diet,

where you eat no more than 25 percent of your normal calorie intake two days

out of the week; and the eat-stop-eat method, which involves a full-blown

24-hour fast once or twice per week.

Consider easing into IF by starting with a beginner’s 12:12 method, where

you’re fasting for 12 hours per day and eating within a 12-hour window. From

here, you can work your way into more challenging fasts. Make your calories

count during fast and feast periods by focusing your eating efforts on nutrient-dense,

whole foods. A food journal can help make sure you’re not overeating on

fasting days. And consider exercising during your eating window so you have

more pep in your step. —Matthew Kadey, MS, RD

After

undergoing

intensive

nutritional

therapies

during her

three-week

stay at a

Mexican

cancer center,

Thorp

received

great news:

Her MRI

showed no

sign of

disease.

More than

two years

later, she

remains

cancer free.

How did your revelation at your optometrist’s

and your nutritional regimen during

your cancer treatment in Mexico change your

way of eating?

If you have any tumor burden at all, you don’t

need to have animal protein. So in Mexico, it

was an all-organic, plant-based diet. It wasn’t

the tastiest, but I got used to it. I had 13 organic

cold-pressed juices a day. So I now have a

really fancy-schmancy cold-press juicer. I was

very much a meat, potatoes, and bread person

before. I was raised in Oklahoma—give me a

chicken-fried steak, corn, and mashed potatoes

and gravy. Now I’m a much bigger consumer

of fruits and vegetables, and of course only

organic. I do like and make a good bone broth,

but I don’t eat a lot of meat at all. When I go

out to eat Mexican food now, every Mexican

food restaurant I go to knows how to make

an avocado enchilada. The things that I buy to

bring into my home are organic—no MSG, no

hydrogenated oils, and no gluten.

How has intermittent fasting help build your

immunity?

I spent thousands of dollars on a trainer and

could never lose weight. It was all futile. Then,

shortly before my breast cancer diagnosis, a

doctor told me one day that I needed to do

intermittent fasting. He said, “Don’t eat after

6 or 7 p.m., and don’t eat again until 10 a.m.

Your metabolism works during the day and your

immune system works at night.” Especially

when you have these autoimmune diseases,

you need an optimum immune system. He

said, “When you have food in your bloodstream,

your white blood cells ‘smell’ the food rather

than the cells they need to be attacking.

And so it disrupts your immune response.”

So I started intermittent fasting, and I never

felt better. I lost 30 lbs. in almost a month. Now

I’m doing it again, and I feel great. Sometimes

life gets in the way of consistent intermittent

fasting. I have to allow myself that grace

sometimes. The problem is, with that grace

comes the misery of inflammation, so I try

to get back to it as quickly as possible if I fall

away. For me, my body responds better to

fasting than any medication, diet, or other

protocol. It gives my immune and metabolic

systems time to rest, reboot, and do their jobs.

Chris Mann is a wellness and fitness writer, natural health brand storyteller, entertainment author and

journalist, and digital-content producer (ChrisMann.tv).


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The Be-All and

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system. Emerald Health Bioceuticals Endo

Omega Vegan is designed for just that.

This Cafe Mocha-flavored emulsion features

a trio of health-boosting ingredients: DHA

from algal oil, hemp oil (rich in omega 3s

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or spread on toast.

Take Your Pick of

Probiotics

Did you know? Kyo-Dophilus helped pioneer

the shelf-stable probiotic market more than

30 years ago. Their formulas, which have a

fresh new look, are clinically studied with

DNA-verified strains. We like the customized

blends: Pick from Enzyme+ Probiotic

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Environmental Working Group’s website

(ewg.org), an organization known for its

strict testing and research on sunscreens.

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Love chocolate-covered almonds? Most are

high in sugar, thanks to that thick coating of

chocolate. Meet Skinny Dipped Almonds,

a low-sugar solution for chocolate almond

fans who want a healthier sweet snack.

Whole roasted almonds are dipped in a

“skinny” layer chocolate, dusted with cocoa,

and sweetened with organic maple syrup

4

5

with a touch of sea salt. These are not overly

sweet—they strike the perfect balance of

salty, sweet, and chocolatey. Flavors include

Dark Chocolate Peanut Butter, Dark Chocolate

Cocoa, and Dark Chocolate Mint.

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nutrients, including wheat grass, spirulina,

enzymes, probiotics, and adaptogenic

herbs such as holy basil and eleuthero.

12 • AUGUST 2019


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checkOUT/GUIDE TO CUTTING-EDGE SUPPLEMENTS

Don’t Overlook

Amla

For health and beauty

benefits—inside and

out—nothing beats this

vitamin-C rich Ayurvedic

herb /// BY VERA TWEED

A prized herb in Ayurvedic medicine

for thousands of years, amla—the

Indian gooseberry—is now the darling

of celebrities. Cindy Crawford, Kim

Kardashian West, and Sofia Vergara are

among the famous fans of

amla supplements and

skincare products for

their beauty benefits

inside and out.

But if amla could

speak, it might well

say, “Hey, I’m more than

just a pretty face.”

In both traditional use

and modern science, the

fruit has proved to be

an overall rejuvenator

and a healer of many

maladies.

Studies on Amla

Researchers have analyzed

the effects of amla on

various processes within the

human body, finding that it enhances

immune function, slows down degeneration

of the skin and other organs due

to aging, protects cells against mutations

that can lead to cancer, relieves

respiratory infections, helps maintain

balance in the face of stress, and provides

an overall rejuvenating effect..

Research has shown that amla

lowers cholesterol, triglycerides, blood

pressure, and blood sugar—the major

markers underlying heart disease and

diabetes. One study found that a “full

Did You

Know?

Amla fruit contains between

1,100 and 1,700 mg of vitamin

C in a 3.5-ounce serving,

compared to just over

50 mg in a small orange

and about 100 mg

in a large one.

spectrum” extract, made from seeds

and pulp of the amla fruit, significantly

lowered total and “bad” LDL cholesterol

during a test period of 12 weeks. The

daily dose was 500 mg, twice daily,

taken after breakfast and after dinner.

Another study tested 500 mg of

dried amla juice in capsules, once daily.

Researchers compared the supplement

with a statin drug among people with

elevated cholesterol. In the 42-day

program, the amla supplement lowered

“bad” cholesterol and raised “good”

cholesterol almost as much as the drug.

Both treatments also lowered blood

pressure—more so with amla.

In another study, amla powder was

tested on healthy people and those with

type 2 diabetes. Both groups experienced

lower, more stable levels of blood

sugar after taking amla powder daily

for 21 days. Effective amounts were 1, 2,

or 3 grams of the powder daily. In addition,

those taking 2–3 grams daily experienced

lower levels of “bad” cholesterol and

higher levels of “good” cholesterol.

14 • AUGUST 2019


checkOUT/GUIDE TO CUTTING-EDGE SUPPLEMENTS

AMLA USES AND BENEFITS

Studies have identified many ways in which amla benefits

the human body, and in Ayurvedic medicine, it has been

used to provide:

Overall rejuvenation

Improved immune function

Protection against

negative effects of stress

Enhanced physical strength

Increased sex drive

Improved complexion

In recent years, human studies

have a found that amla:

Lowers harmful (LDL)

cholesterol

Raises beneficial (HDL)

cholesterol

Lowers triglycerides

Lowers blood sugar

In Ayurvedic medicine, amla has been used to treat virtually any ailment, including:

Other Names

for Amla

Amalaki

Indian gooseberry

Phyllanthus emblica

Emblica officinalis

Anemia

Asthma

Bronchitis

Cognitive problems

Colds

Colic

Constipation

Cough

Depression

Diabetes

Diarrhea

Digestive problems

Dysentery

Eye inflammation

Fever

Gas

Hair loss

Heart disorders

Heartburn

Hemorrhage

Hemorrhoids

Hepatitis

High cholesterol

Hypoglycemia

Indigestion

Inflammation

Jaundice

Leprosy

Liver problems

Low energy

Nerve disorders

Osteoporosis

Peptic ulcer

Skin diseases

Sore throat

Urinary tract infections

Weak vision

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How to Use Amla

Traditionally, amla is eaten as a fresh

or dried fruit, in a jam or chutney made

with the fruit, or as a juice. Today, amla is

found in capsules, powders, and skincare

and hair products.

Amla Supplements: Amla supplements

can contain dried juice, extracts

from amla seeds, or a combination of

extracts from the seeds and pulp of the

fruit. Some supplements contain only

amla, while others combine it with

additional ingredients. Amla is also

found in many whole-food vitamin C

supplements.

Amla is one of three fruits (along

with harada and bihara) in triphala,

a multi-purpose Ayurvedic remedy

for digestive and other ailments.

Amla Powders: Made from dried amla

fruit, these can be mixed with water

or added to smoothies or other foods.

When combined with a little water to

make a paste, amla powder can be used

as a face mask or hair conditioner.

A common dose of amla extract

is 500 mg, once or twice daily. For

powder, 1–3 grams daily has been used

in studies. Product directions often

recommend ½ to 1½ teaspoons of amla

powder, depending on the brand. For

skincare and hair products with amla,

follow product directions.

All of the mechanisms responsible

for amla’s therapeutic effects are not yet

fully understood. But one thing is clear:

The fruit is rich in nutrients, especially

vitamin C and other antioxidants, which

exert many beneficial effects on health.

more at betternutrition.com

Read about the hidden powers of vitamin C,

including its use for treating kidney stones,

fatigue, and glaucoma on our website at

betternutrition.com/supplements/vitamin-c.

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.

16 • AUGUST 2019


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theCBDscoop/USING CBD & HEMP FOR HEALTH & WELLNESS

Ease Your Aches with CBD

The popular hemp extract has delivered dramatic, life-changing pain relief

for many people—without the issues associated with opioids. /// BY VERA TWEED

After spending 25 years in the army,

Nichole Taveres-Gibbs was medically

retired with a disabling brain condition.

It all started with severe migraines, and

then an MRI revealed that she was

suffering from Chiari malformation, a

structural brain defect that affects balance.

After undergoing surgery, she

remained in severe pain. Prescription

pain medications were the only available

treatment, and she took opioids for the

next three years—at less than the

prescribed dose for fear of addiction.

But although she was taking 23 pills

a day, the unrelenting, debilitating

pain continued.

And then, her doctor suggested

trying CBD. It helped so much that

five months later, Taveres-Gibbs

opened a store that sells only

hemp-derived CBD products to help

others get relief. Although she still walks

with a cane, Taveres-Gibbs no longer

needs so many pain pills and has taken

back her life. And she isn’t alone.

Others who have experienced pain

relief from hemp-derived CBD range

from champion athletes to Hollywood

celebrities. For some, CBD soothes aching

feet on the red carpet, relaxes a tight neck

on a Broadway stage, or improves a golf

swing on the PGA tour. For others, it puts

a new lease on life by calming chronic,

debilitating pain that used to turn every

day—and many nights—into misery.

What Is CBD?

CBD is found in both the hemp and

marijuana plants, so it sometimes

gets confused with marijuana or

raises concerns about getting

“high” or “stoned.” But CBD has no

such effect. Another ingredient

in marijuana, THC, is the

psychoactive one.

In supplements and topical products

sold outside of marijuana dispensaries,

CBD comes from hemp plants, which

naturally contain only trace amounts

of the psychoactive THC. By law, hemp

plants must contain no more than 0.3

percent THC, and some supplements are

made in a way that leaves zero THC in

the finished product.

Did You

Know?

Most chefs view CBD in drinks

and food—from appetizers to

main dishes to desserts—as

the top two dining trends,

according to the National

Restaurant Association’s

2019 What’s Hot

Culinary Survey.

How CBD Relieves Pain

Researchers once believed that CBD

worked by binding with specific

receptors: CB1 and CB2. But now, it’s

become clear that this isn’t its mechanism

of action. Rather, it seems to balance our

endocannabinoid system.

This system influences inflammation,

nerves (which transmit pain), brain

health, immune function, mood, and

other processes. Our bodies naturally

18 • AUGUST 2019


make endocannabinoids—some people’s

more than others—and CBD contains

similar substances that help to restore

endocannabinoid balance.

Along with CBD, the hemp plant

contains other compounds that influence

the endocannabinoid system in a beneficial

way, often referred as the “entourage

effect.” Some “full-spectrum” CBD supplements

include other hemp ingredients

for this reason.

Study Highlights

The widespread popularity of hempderived

CBD is a relatively recent development,

and research is catching up with

demand. So far, animal studies and small

human trials have found that CBD relieves

arthritis and other pain, and more than

190 new studies of CBD are underway.

In the past, human pain-relief trials

tested CBD only from the marijuana

plant, which was combined with the

psychoactive THC. The focus was on

THC, with the belief that it was the key

pain reliever, but that’s not the case.

Researchers at Syracuse University,

in New York, recently reviewed 40 years

of research—including more than 1,800

American and European studies—on

marijuana that contained mostly THC. Of

these, they scrutinized the best 18 studies,

which followed more than 440 adult

participants. They concluded that THC

didn’t reduce the intensity of pain. In

addition to inducing a “high,” THC slightly

increased pain thresholds and made pain

feel less unpleasant and more tolerable.

In contrast, researchers at McGill

University in Canada identified CBD as

the real pain-relieving ingredient. Their

conclusion: Given that CBD doesn’t

have the psychoactive, and potentially

dangerous, effects of marijuana, it’s a safe

alternative to opioids and other drugs

for chronic pain, including back pain,

sciatica, diabetic neuropathy, and pain

related to cancer and trauma. In short, it’s

an all-round pain reliever.

How Much to Take

There is no standardized dose, and CBD

effects vary from one person to another.

As a rule of thumb, low doses seem to

work best for pain relief.

The Arthritis Foundation recommends

taking 5–10 mg of CBD, twice daily, and

gradually increasing to 50–100 mg daily,

if needed. Topically, CBD in creams and

lotions can be rubbed on painful areas.

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.

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uncommonHERBS/GET TO KNOW BOTANICALS

7 Herbs Everyone

Should Consider Taking

Herbal medicine has been

used to treat or alleviate

virtually every possible

medical condition. Here,

we highlight the 7 herbs you

should always have on hand

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

Since ancient times, herbal medicine has

been used worldwide by many diverse

cultures to treat illness and to assist bodily

functions. Herbal remedies in the form

of teas, extracts, tinctures, capsules, and

tablets may be recommended by healthcare

practitioners of different disciplines

as a practical way to address a wide

variety of health conditions.

In all, there are tens of thousands of

healing plants on Earth, so the question

becomes the narrowing-down process.

We could discuss hundreds, of course,

but seven herbs stand out as candidates

that everyone should consider taking.

Each one of these superior herbs does

double duty as a culinary ingredient and

a medicinal remedy.

Nettle Leaf

Nettles are widely spread over the world

and consist of about 500 species, mainly

tropical, though several occur widely in

temperate climates. Imported from Europe,

but now naturalized here, the common

stinging nettles, the perennial Urtica

(from “to burn”) dioica, which can grow

as high as seven feet, and the smaller,

annual Urtica urens, are fixtures in Western

herbal medicine. Nettle is an herb with

at least five distinct internal uses.

Because it is a mild, food-like plant,

it is well tolerated, and widely

useful. First and foremost,

nettle is a traditional food.

The leaves are consumed

nettle leaf

as a spinach-like vegetable

throughout Europe. Nettle

leaf is remarkably nutritious.

Cooking or drying deactivates the

sting. As medicine, nettle is a nutritive,

building herb, which suggests nettle

for conditions as diverse as eczema and

nosebleeds. Nettle leaf is a very effective

herb for the lungs, and would fairly

appear on a top 10 list of general lung

remedies. Nettle root is being recognized

as an effective medicine for the prostate.

Nettle root has a complicated, but

measurable, effect on human sex hormones.

Numerous recent scientific studies have

shown the benefit of this herb in inflammatory

conditions of the prostate.

Herbalists in clinical practice have

been forming a consensus over the last

two decades that nettle leaf is effective for

allergy symptoms. Although the scientific

research remains preliminary, it continues

to point to the anti-inflammatory

properties of nettle. One study

showed that nettle produced

an anti-allergy effect.

turmeric

A 2013 paper stated that nettle has

strong anti-inflammatory and

antiarthritic effects. A report in

Phytotherapy Research found that

nettle extract can inhibit several key

inflammatory events that cause the

symptoms of seasonal allergies.

Turmeric

Long a favorite of yoga practitioners

in India, turmeric, first and foremost,

curbs inflammation. One of the active

ingredients, curcumin, the pigment that

gives turmeric its distinctive yellow color,

has anti-inflammatory effects comparable

to cortisone and phenylbutazone,

ingredients in some anti-inflammatory

medications. Curcumin is nonsteroidal, so

it has none of the ravaging side effects of

steroid anti-inflammatories. These antiinflammatory

qualities make turmeric

suitable for the treatment of conditions as

diverse as arthritis and a strained elbow.

A study looked at a combination of

exceptional herbs, including turmeric.

Forty-two patients with osteoarthritis

were randomly assigned to receive an

Ayurvedic preparation, containing (per

capsule) 450 mg of ashwagandha, 100

mg of Boswellia, 50 mg of turmeric, and

20 • AUGUST 2019


uncommonHERBS

50 mg of a zinc complex, or a placebo,

for three months. The dosage was two

capsules three times per day, after

meals. The treatments were then crossed

over. Compared with placebo, the herb

combination significantly reduced the

severity of pain and the disability score.

Use 1 gram per day in capsules. If using

a standardized extract containing a high

proportion of curcumin, the dose is 1,500

mg of total curcumin content per day.

Fennel Seed

Fennel seed is probably the world’s most

effective gas remedy, even for kids. In one

study, parents gave their infants a fennel

preparation. The 121 colicky infants randomly

received 5 to 20 ml of a 0.1 percent fennel

seed oil emulsion, or placebo, up to four

times daily, for one week. Parents kept

symptom diaries for the week, as well

as the week before and the week after.

The kids taking the fennel formula had

a significant 45 percent decrease in colic

symptoms, compared to a 5 percent

symptom drop from the placebo. Overall,

fennel eliminated 65 percent of the colic.

Another study looked at 93 healthy

breastfed infants with colic. For seven

days, they consumed a dose of fennel

mixture twice daily before breastfeeding.

Crying time dropped in 85.4 percent of

infants in the fennel group, compared

to 48.9 percent for placebo. And a 2017

meta-analysis of 14 trials with 1,927

participants found many preparations of

fennel to be effective in infantile colic.

fennel seeds

Gotu Kola

Gotu kola (Centella asiatica), also called

Mandukaparni, is a mainstay of herbal

medicine in Ayurveda. Widely considered

a superior herb for the nervous system,

gotu kola has a host of benefits. In

Ayurveda, this herb is called “brahmi,”

which means “godlike,” a reference

to its anti-aging properties. Gotu kola

strengthens memory, concentration,

and intelligence, and stabilizes mood.

Recently, a study out of Korea shows that

constituents of gotu kola show potential

for enhancing cognition and memory in

advancing age, a very promising direction.

Since gotu kola is basically a mild

salad vegetable, the dose can be very

high. Many people use a modest dose

of 1 gram per day in capsules for daily

rejuvenation. Try a cup of gotu kola tea

with honey before meditation.

Dandelion Root

A famous liver-supportive herb, dandelion

root does double duty as a digestionenhancing

bitter and a super detox

remedy that also acts to increase bile

flow. Take dandelion root as tea, tincture,

or capsules. Three thousand milligrams

per day is a good dose. You might

enjoy roasted dandelion root,

brewed as a delicious

coffee substitute.

dandelion root

He Shou Wu

Once it has been boiled in a special black

bean liquid, he shou wu (Polygonum

multiflorum) root is considered a superior

Chinese medicine. Sometimes this herb is

incorrectly known as “fo-ti” in America.

He shou wu is a major stamina tonic

that supports healthy cholesterol and

strengthens the heart. The action is

long-term and very food-like. He shou

wu can be cooked into food, or even

prepared as a stew. Use a small daily

dose, around 5 grams, for maintenance.

Triphala

Triphala, an Ayurvedic combination

of the fruits amalaki, haritaki, and

bibhitaki, is the classic herbal remedy

for long-term digestive help. It tones

the intestinal walls, detoxifies the system,

and promotes easy evacuation. Triphala

is suitable for children and is ideal for

older folks who need just a little daily

help with regularity. As a short-term

laxative to detox the colon, use 6 grams

per day. An easy bowel movement comes

in about 8 hours.

more at betternutrition.com

Browse our collection of turmeric recipes.

A few of our favorites:

Turmeric-Spiced Shrimp

Over Yellow Squash

Indian Chicken Bowl with Turmeric “Rice”

Turmeric, Cayenne, and Lemon Shot

Sweet Turmeric Twister

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.

22 • JULY AUGUST 2019 2019


Give Your Kids the Support They Need This School Year

Supports

Immune System

Doctor Developed

Mix with

Food & Drink

@ childlifeessentials

WWW.CHILDLIFENUTRITION.COM


aromatherapyRx/IMPROVE YOUR LIFE WITH ESSENTIAL OILS

Aromatherapy for Kids & Teens

Tap into the power of essential oils for a range of issues, from back-to-school

anxiety to insomnia, colds, and poor mental focus /// BY LISA TURNER

For kids, aromatherapy just makes

sense. Essential oils are a fast, gentle,

and effective way to combat colds and

flu, improve mental focus and selfconfidence,

relieve stress, and promote

sleep. Though they’re generally very

safe, essential oils should be stored out

of the reach of younger kids. To avoid

skin irritation, don’t apply directly to

skin; dilute pure essential oils with a

carrier such as jojoba or coconut oil.

If you’re using oils in a water-based

diffuser, clean it every day to avoid

bacteria and mold growth. And always

choose high-quality, organic, pure

essential oils from a reliable source.

Get ready for back-to-school and

arm yourself with aromatherapy.

The five most essential scents for kids:

Colds and Flu

Support immune function and protect

against pathogens with tea tree oil

(Melaleuca alternifolia). It has proven

antimicrobial and anti-inflammatory

properties. Research shows that

tea tree oil can protect against

a variety of pathogens

and support immunity.

Other studies show

that terpinen-4-ol, the

main active component

24 • AUGUST 2019


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aromatherapyRx

of tea tree oil, has an inhibitory effect

on the influenza virus, and it may also

protect against fungal and bacterial

pneumonia. Use tea tree oil in a diffuser,

or add a few drops to a spray bottle

of water and spritz throughout your

house. To relieve coughs, sniff it directly

from the bottle. Or mix a few drops of

tea tree oil into shea butter or coconut

oil and spread on your child’s chest to

relieve congestion. One note: tea tree

oil should never be swallowed, so keep

it out of reach of younger kids.

Mental Focus

Help your child or teen stay alert and

focused with peppermint oil (Mentha

piperita). Studies show that the smell

of peppermint can stimulate areas of

the brain responsible for alertness.

Other research shows that peppermint

can improve memory quality and enhance

performance on visual tasks.

In sports and other physical activities,

peppermint has been shown to

lessen reaction time.

Because

peppermint,

eucalyptus, and

rosemary contain compounds that may

cause slowed respiration in some children,

it’s best not to use them for kids

under the age of 5 (eucalyptus shouldn’t

be used for kids younger than 12). To

improve focus, alertness, and clarity,

sprinkle a few drops of peppermint oil

on a cotton ball or sniff it directly from

the bottle. You can also use it in a diffuser,

especially in rooms where kids are

doing homework or other mental tasks.

Sleep

Lavender (Lavandula angustifolia)

can safely soothe kids to sleep and

ease stress and anxiety. Studies show

that lavender essential oil improves

sleep quality and duration, and promotes

deeper sleep. It’s especially effective

with chamomile essential oil, which

has long been used to calm nerves,

relieve anxiety, and stop nightmares.

Lavender’s main compounds, linalool

and linalyl acetate, have also

been shown to relieve anxiety,

reduce stress, and calm the

nervous system.

To promote

peaceful sleep,

use lavender

oil in a diffuser

in your child’s room; add a few drops

of chamomile essential oil to ease nightmares.

Sprinkle a few drops on pillows

and sheets, or dilute lavender in jojoba

or sweet almond oil and use for a gentle

massage before bed.

Nausea

Stop stomach issues in their tracks

with ginger essential oil (Zingiber

officinale). Studies show that it helps

relieve digestive issues and reduce

the occurrence and severity of nausea.

Other studies have found a significant

reduction in nausea and vomiting after

using ginger essential oil. Ginger is also

rich in gingerol, a polyphenol compound

that has powerful antimicrobial effects

and can protect against stomach bugs,

ulcers, and other gastrointestinal issues.

To soothe stomach woes, add a few

drops of ginger essential oil and a little

honey to a mug of warm water. Use

it in a diffuser or spritz in your child’s

room. For instant relief, just take a

whiff directly from the bottle.

Mood and Depression

Clary sage (Salvia sclarea) is traditionally

used to boost confidence and self-esteem,

as well as to improve mood. Studies

show that clary sage has powerful antidepressant

effects, and it seems to work

by modulating dopamine and serotonin,

brain chemicals linked with feelings

of pleasure, happiness, and well-being.

It may be even more effective when

combined with ylang ylang oil—studies

show that ylang ylang can improve

mood and boost self-esteem. Mix clary

sage and ylang ylang essential oils in a

diffuser in your child’s room or combine

in a spray bottle of water and spritz

throughout your house. Sprinkle a few

drops of clary sage on a cotton ball and

inhale or sniff it right from the bottle.

Or stir a few drops into a tub of warm

water for a mood-lifting bath.

more at betternutrition.com

Download an infographic from NOW Essential

Oils that includes a list of safe/not safe

essential oils for kids.

26 • AUGUST 2019


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naturalBEAUTY/PURE INGREDIENTS FOR SKIN & BODY

Fermented Beauty

Like fermented foods, these personal

care products use a fusion of science

and nature to create a powerhouse of

beauty benefits /// BY SHERRIE STRAUSFOGEL

Originally a Korean beauty trend,

fermented skin care can reduce

the signs of aging while treating

skin gently. Just as yogurt, kimchi,

and kombucha promote

healthy gut bacteria, fermented

fruit, plants, and tea in

skincare products can promote

a healthy skin biome. Harnessing

the power of fermentation also

replaces traditional preservatives and

increases the shelf life of beauty products.

“Fermented ingredients can increase

hydration and boost the performance

of the actives by breaking their

molecule size down, helping them

to absorb better,” says Holly Harding,

INHC, AADP, creator of O’o Hawaii

skincare products, which feature

fermented radish root. “Fermented

ingredients also preserve the product,

and help crowd out bad bacteria that

can cause dull or acne-ridden skin.”

In addition to creating antimicrobial

organisms, fermentation produces

antioxidants, peptides, and amino acids

that hydrate, increase antiwrinkle collagen

synthesis, reduce inflammation, strengthen

the skin barrier, and help maintain normal

skin pH. Popular fermented ingredients

include apples, berries, pumpkin, radish

root, seaweed, black tea, and yeast.

“Radish root is fermented with the

microorganism Leuconostoc, a bacteria

from lactic acid,” says Harding. “Small

amounts are used in skincare products

to protect them from harmful substances

that can contaminate the product.”

As the trend of fermented beauty

products catches on, look for scientists

to discover even more benefits from

fermenting different ingredients.

Did You

Know?

Fermented ingredients

can increase the shelf life

of beauty products without

the use of chemical

preservatives.

28 • AUGUST 2019


1Revive dry and

aging skin with

MyChelle Dermaceuticals

Deep Repair Cream.

Fermented black tea,

rich in polyphenols and

vitamin B, improves

skin’s tone and texture.

Thermus thermophilus

ferment, a bacterium

found in the muddy waters

near volcanic areas,

protects collagen, shields

skin from UV damage,

and prevents moisture

loss. Rosehip and black

currant oils add intense

hydration.

2Balance your scalp

and hair’s biome with

just-launched Avalon

Organics Smooth Shine

Apple Cider Vinegar

Finishing Rinse. Apple

cider vinegar—made from

fermented apples—lowers

the pH level of the scalp

and hair to ensure new

hair growth, removes

dulling oils and product

buildup, and adds shine.

Use this rinse as the final

step after washing and

conditioning hair.

3Support your skin’s

ecosystem with

Dr. Ohhira’s Probiotic

Kampuku Beauty Bar.

Fermented extracts of

apricot, wild vine, Chinese

matrimony, mulberry, sea

tangle, Chinese cabbage,

oleaster, plum, wild strawberry,

loquat, mugwort,

brown seaweed, shiitake

mushroom, and Chinese

bayberry strengthen

the skin. This gentle

face and body soap

also balances skin’s pH,

prevents harmful bacterial

growth, and moisturizes.

4Clear blemishes and

even skin tone with

Alaffia Neem Turmeric

Facial Mist with Yarrow &

Lotus. Anti-inflammatory

fermented turmeric calms

pores and reduces acne.

Antibacterial neem

also treats acne, while

stimulating collagen

production. Astringent

yarrow controls oily skin

and acne and tightens

skin. Regenerative algae

tones and restores skin’s

protective layers. Mist face

after cleansing or anytime

to refresh.

5Gently remove

makeup, and cleanse

and tone your skin with

Pacifica Rose Kombucha

Flower Powered Face

Wash. Antioxidant-rich

fermented black tea

in this light, foaming

cleanser helps balance

and protect the skin. Rose

extract, as well as argan

and olive oils, helps calm

and moisturize skin. It’s

formulated without SLS,

sulfates, parabens, and

petroleum.

2

5

3

4

1

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.

AUGUST 2019 • 29


asktheNATUROPATHICdoctor/ANSWERS TO YOUR HEALTH QUESTIONS

Hacks for Healthy Immunity

As summer winds down and back-to-school kicks into high gear, give your

immune system a little TLC to fight off whatever’s going around /// BY EMILY A. KANE, ND, LAc

Healthy

Tip!

To reduce your heavy

metal load, focus on SMASH

seafood choices: salmon,

mackerel, anchovies,

sardines, and herring.

: I’m a teacher and I get sick

at the beginning of every

school year! It makes for a

rough start. What can I

do to break this cycle?

—Katie M., Twin Falls, Idaho

a:It can be hard to reel in the

summer schedule, which often

includes late nights, gardening, prolonged

hikes, and having fun with friends and

family. Even though most folks are more

active in the summer, they may also get

a little sloppier on making every bite

count in terms of optimal nutritional value.

Why does this matter? It can impact

your immune system, increasing your

susceptibility to illness.

To bolster your immune system, start with

the basics, as always: Stay well- hydrated,

keep a regular schedule that allows for

8 hours of sleep each night, and eat a

healthy diet. If you want to occasionally

have some ice cream, a sloppy Joe or fresh

corn on the cob slathered in butter, that’s

fine. Just don’t make a regular habit of

sugary, fried, or processed foods.

Also consider trying a 10-day detox

program before school starts up, to flush

out your system and boost immunity.

There are many different ways to do this,

but here is one tried and true formula:

Schedule your meals: If you’re a

breakfast person, your two meals of the

day should be soon after arising, and then

an early supper that’s wrapped up by 5 p.m.

If you’re not ravenous in the morning,

your scheme would be a brunch around

11 a.m., and then a light dinner around

6 p.m. This way, you can give your digestive

system a rest for at least 14 hours daily,

10 days in a row. If this schedule works for

you, you can even adopt the two-mealsdaily

plan semi-permanently.

30 • AUGUST 2019


asktheNATUROPATH

Try cold-water walking: Begin

your day with a full 12-oz. glass of water.

Then in the bathroom, as you are brushing

your entire naked body with a longhandled

dry skin brush (always brushing

towards the heart from all directions), fill

the tub ankle-deep with cold water. If you

don’t have a tub, use a large plastic container

that you can easily stand in. Walk

in place for 60 seconds in the cold water.

This is wonderfully invigorating! Who

needs coffee after morning cold-water

walking? I like to brush my face with a

softer, smaller skin brush while enjoying

my cold-water tonic. Once you get used

to this, you can sit down in the water and

splash up under your armpits for a few

seconds before getting out.

Make the most of your meals:

Since 80 percent of your health is

determined by the food your choose

to eat, let’s think further about those

choices. I recommend planning at least

five days of food to start your cleanse, while

allowing for some adjustments, if needed,

for the second half of the program. The

first meal of your day should ideally be the

main meal, focusing on vegetables, clean

protein, and some good fats. If you’re an

appropriate weight or underweight, add

some healthy complex carbs such as

steel-cut oats, quinoa, brown rice, or a

baked sweet potato. If you wouldn’t mind

losing a few pounds, ditch the carbs.

Keep a glass container of chopped

veggies to add to an omelet, or if you’re

vegetarian, organic tofu for the first meal

scramble. Lightly oil a pan with olive

oil, coconut oil, or ghee, and sauté the

chopped onions, scallions, garlic, ginger,

and spices. Next add the mix of chopped

veggies: celery, red pepper, leeks, sliced

mushrooms, and grated beets. Avoid

nightshades (tomato, potato, eggplant).

Whip up 1–4 eggs, depending on your

appetite, with 1–2 Tbs. nut milk, yogurt,

or water. I love a dash of nutmeg with eggs.

Pour the eggs over the cooked veggies,

and add a handful of spinach. After

3–4 minutes on a medium-low flame,

flip the whole thing over so the spinach

wilts. Serve right away, and add toppings

as desired: nutritional yeast; toasted flax,

sunflower or pumpkin seeds; pulverized

kelp powder; a dash of turmeric; and

maybe some sprouts. Yum.

Your second meal should be lighter.

In the summer, there’s nothing like a

huge fresh salad. Start with local green,

if possible. Add sprouts, chopped veggies

(like the morning batch but add kimchee

or other pickled produce). Slice an

avocado. Add cucumbers. Consider

topping with a can of small fish. The

SMASH fish are the healthiest—salmon,

mackerel, anchovies, sardine, and herring.

These are small enough to have not

bioaccumulated heavy metals, which

is unfortunately a concern with larger

fish all over our small planet.

Move around: Try to get at least

45 minutes of exercise during the day.

Walking is terrific, especially up hills

or stairs. If you feel uninspired about

movement choices, try something new!

Flow yoga, Pure Barre, stand-up paddle,

spinning, ultimate frisbee—there are

hundreds of options out there. Explore!

The key is to do something every day.

And drink most of your water during

exercise, not with meals.

To start the school year in top shape,

you need to eat right, drink plenty of

water, and get enough sleep. It’s also

very helpful to poop every day. Don’t

hesitate to use a light, non-habit-forming

laxative at the end of the day if you

didn’t have a complete bowel movement.

I recommend magnesium (start with

250 mg, but you may need more,

especially women who lose a lot of

magnesium in menstrual blood), Senna,

or Swiss Kriss. Rehydrated prunes and

apricots are very effective for some

people. Try eating 2–4 at bedtime

before tooth brushing, or as dessert

after dinner.

Beyond your 10-day cleanse,

always remember to take time to

care for yourself. There is no

better use of your time.

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.

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

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


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LIVE

The top 10

supplements

for healthy

aging

BY VERA TWEED

LONG and

PROSPER

34 • AUGUST 2019


In different ways, these 10 nutrients address changes that occur as we live longer.

In some cases, our need for the nutrient simply increases with age. In others,

a supplement can help our bodies counteract situations that are more likely to

develop later in life, including lack of energy, inflammation that underlies most

age-related diseases, and a less-effective immune system that lowers resistance to

infections and slows healing from injuries or surgeries.

COQ10 (COENZYME Q10)

A vitamin-like substance, CoQ10 feeds

mitochondria, the energy-generating

components of our cells. Our bodies

naturally make CoQ10, but levels decline

as we get older—just when we need it

most. Low levels of the nutrient have

been linked to heart disease, brain

diseases, cancer, and diabetes.

In studies, CoQ10 supplements

improved heart function in people with

heart failure; protected the heart against

damage from some chemotherapy

drugs; improved exercise performance,

sugar metabolism, blood pressure, brain

function, and fertility; and helped relieve

chronic fatigue syndrome, gum disease,

diabetic neuropathy, and headaches.

We can get small quantities of CoQ10

from food: 9–12 mg in a 3.5-oz. serving

of organ meats; a few milligrams in muscle

meats and fish; and less than 1 mg per

serving from most plant foods. But these

amounts are too small to be therapeutic.

Typical daily doses: 30–200 mg, or

more to treat diseases.

PQQ (PYRROLOQUINOLINE

QUINONE)

An antioxidant found in trace amounts

in plant foods, PQQ promotes the growth

of energy-producing mitochondria in all

cells and enhances the health of nerve

cells. Lab studies show that it may help

inhibit the growth of brain plaques and

cancer cells.

Preliminary human studies of PQQ

have shown that it can enhance memory,

mood, and other mental functions. It also

promotes sleep and reduces fatigue

and inflammation. Because both CoQ10

and PQQ enhance mitochondria, they

are often combined in supplements.

Typical daily doses: 10–40 mg, often

combined with CoQ10.

FISH OIL

Scientists became interested in fish oil

after studies in the 1970s discovered

that Greenland Eskimos enjoyed

surprisingly healthy hearts, despite

eating a very-high-fat diet. The omega-3

fats in fish oil—EPA and DHA—seemed

to be responsible. Since then, many

studies have been exploring just how

fish oil produces beneficial effects.

AUGUST 2019 • 35


Fish oil reduces levels of triglycerides,

blood fats that contribute to diabetes and

heart disease when elevated. It also lowers

inflammation in plaque deposits within

artery walls, which reduces the odds of a

heart attack or stroke being caused by rupture

of the plaque. Where blood pressure is

elevated, omega-3 fats can help lower it.

Reducing chronic inflammation—

which generally increases as we get

older—is the mechanism underlying

the various benefits of fish oil. Studies

have found that it has therapeutic

effects on depression, cancer, Alzheimer’s

disease, psoriasis, arthritis, and other

inflammation-related conditions.

Typical daily doses: 500 mg of a combination

of EPA plus DHA, usually found

in 1,000 mg fish oil; 1,000–2,000 mg

of an EPA-DHA combination daily for

health conditions. Vegan sources of

EPA and DHA are also available.

ASTAXANTHIN

A powerful antioxidant that comes from

certain algae, astaxanthin gives salmon

and other sea creatures their pink color

because they eat the algae. Astaxanthin

protects skin against damage from the

sun’s UV rays—which are well known for

speeding up aging—and reduces signs of

aging that stem from a slower turnover

of skin cells as we get older.

Studies have found that astaxanthin

enhances skin elasticity and reduces

wrinkles, age spots, and skin inflammation.

Because of its antioxidant and

anti-inflammatory properties, it can also

enhance muscle recovery and decrease

soreness after exercise. It’s also been

shown to help relieve carpal tunnel

syndrome, and is taken for heart, brain,

eye, and overall health.

Typical daily doses: 4–12 mg. Astaxanthin

can also be found in topical skin

creams and serums.

RESVERATROL

The main therapeutic ingredient in red

wine, resveratrol has a beneficial effect

on sirtuins, enzymes that control various

pathways involved in the aging process.

In animal studies, it has extended lifespan.

HEALTHY AGING SUPPLEMENT SNAPSHOT

SUPPLEMENT:

By activating sirtuins, resveratrol

enhances the body’s ability to withstand

stress and may slow down the aging

process. Studies have found that it helps

to lower blood pressure and cholesterol;

improves heart, brain, and joint health;

and helps to protect against cancer.

In addition to wine, resveratrol is

found in grapes, some berries, peanuts,

and other foods, but amounts are too

small to produce the therapeutic effects

observed in studies. Supplements are

generally made from Japanese knotweed

ESPECIALLY BENEFICIAL FOR:

CoQ10 ................................................................ The heart and overall energy

PQQ ................................................................... Mental function and energy

Fish Oil ............................................................... Overall health

Astaxanthin ....................................................... Skin and exercise recovery

Resveratrol ........................................................ Internal aging processes

Pycnogenol ........................................................ Many common ailments

Lutein ................................................................. Vision

Turmeric or Curcumin ......................................... Inflammatory conditions

Zinc .................................................................... Immune function

Protein Powder (whey) ...................................... Muscle maintenance and strength

Protein Powder (collagen) .................................. Skin, joints, and blood vessels

(Polygonum cuspidatum), a rich plant

source of resveratrol.

Typical daily doses: 200 mg or more.

PYCNOGENOL

A patented extract from French maritime

pine bark, Pycnogenol enhances blood

circulation, reduces inflammation, and

helps maintain healthy skin and joint

tissues. It binds to collagen and elastin,

which give skin and other tissues structure.

It also helps to regenerate hyaluronic

acid, which maintains moisture.

36 • AUGUST 2019


Studies have found that Pycnogenol

supplements may help improve

memory, vision, attention span, blood

pressure, cholesterol, asthma, menstrual

problems, erectile dysfunction, gum

disease, osteoarthritis, skin conditions,

blood sugar in diabetics, menopausal

symptoms, leg cramps, and jet lag.

Typical daily doses: 30–150 mg.

LUTEIN

With age, risks increase for eye diseases

such as age-related macular degeneration

and cataracts, and reading glasses

become all too common. Lutein is an

essential and well-studied nutrient for

eye health. It protects eyes against damage

from UV rays, aging, and eyestrain

from blue light that emanates from electronic

devices. For eye health, it works

synergistically with zeaxanthin.

Recent research has found that lutein

is also needed for a healthy brain. Studies

have found that lutein supplements

increase blood flow to the brain, protect

it against damage, and enhance memory,

attention, and overall mental function.

Typical daily doses: 10 mg lutein with

2 mg zeaxanthin.

TURMERIC OR CURCUMIN

Curcumin is the key active ingredient

in turmeric, the plant that gives curry

its yellow color. In studies, supplements

of both turmeric and curcumin have

reduced inflammation and provided

relief from a wide variety of conditions,

including different forms of arthritis, low

back pain, depression, Crohn’s disease,

heartburn, genital herpes, HIV, and

inflammation after surgery.

Although many nutrients decrease

inflammation, turmeric and/or curcumin

are especially helpful for inflammatory

conditions, whether they affect joints, the

heart, the digestive system, or any other

area. And these often develop later in life.

Typical daily doses: Follow product

instructions, as extracts vary.

ZINC

Zinc lozenges are popular as a cold

remedy, but the mineral is essential

for ongoing healthy immune function.

Yet, both zinc intake and immunity

tend to decline with age.

Zinc is needed for many processes in

the human body, and lack of it manifests

in ways similar to the aging process, with

increased susceptibility to infections

and diseases such as atherosclerosis

and cancer, poor wound healing, and

degenerative diseases of the brain and

nervous system. The technical term for

this decline, “immunosenescence,” means

an aging immune system.

Studies of zinc supplements have

found that it reduces infections, improves

healing from injuries and many diseases,

and helps resolve skin conditions—sometimes

making warts disappear.

Typical daily doses: 15 mg (an amount

found in many multivitamins), or more.

PROTEIN POWDERS

Two types of protein powders can

be especially beneficial for healthy

aging: whey and collagen. Each delivers

different benefits—for muscles and

connective tissues in joints and

skin—and the two are complementary.

Research shows that whey is most

effective at maintaining and rebuilding

muscle in older people. It works best

when combined with strength-training

exercises. It’s especially beneficial in cases

where recovery from injury or illness

have made people less active than usual,

as inactivity speeds up age-related muscle

loss. Some protein powders also include

concentrated greens for added nutrients.

Collagen is a building block of

connective tissues in skin, joints, blood

vessels, and organs. Our bodies produce

collagen, but that process slows down

with age. Collagen protein can help buck

that trend.

Typical daily doses: Follow product

directions.

Garden of Life Oceans 3

Beyond Omega-3 with

OmegaXanthin is a

synergistic blend of highpotency

omega-3 fats

and astaxanthin.

FORMULAS TO HELP YOU AGE WELL

NOW Foods Clinical

Strength Ocu Support

contains lutein and

zeaxanthin, along with zinc,

CoQ10, and other eyesupportive

nutrients.

Solgar Whey to Go Whey

Protein Powder has no

artificial sweeteners and features

rBGH-free whey with

20 gm of protein per serving.

Available in Chocolate,

Vanilla, and Strawberry.

Natural Factors

CurcuminRich Whole Body

Curcumizer combines

high-absorption curcumin

with omega-3 fats and

antioxidants.

Quality of Life

VitaPQQ helps fight agerelated

fatigue and promote

healthier aging with a

patented form of PQQ.

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.

AUGUST 2019 • 37


Summer

Up your grilling

game this year with

this fresh take on

backyard BBQs

BY KIMBERLY LORD STEWART

Sizzle

When temperatures

rise, it’s no time

to stand over a

hot stove sweating and

swearing about the heat.

Chill out and move your

feast outside with

these better-for-you

grilling recipes.

PHOTOGRAPHY BY

PORNCHAI MITTONGTARE

FOOD STYLING BY

CLAIRE STANCER

PROP STYLING BY

ROBIN TURK


Lime Gremolata Trout Tacos

with Mango Pico de Gallo

Serves 4

Italian meets Mexican in this traditional Mediterranean

condiment of citrus zest and garlic, with the added zing

of south-of-the border jalapeños. Soften the heat with a

sweet mango pico de gallo and let guests fill soft, warm

tortillas with the grilled trout, mango salsa, and cabbage.

Lime Gremolata

1 bunch green onions, finely minced

2 cloves garlic, minced

1 jalapeño, seeded, minced

1 lime, juiced

⅓ cup each cilantro, parsley, basil,

finely chopped

4 Tbs. extra virgin olive oil

2 Tbs. rice wine vinegar

Salt to taste

Mango Pico de Gallo

1 large ripe mango, peeled and diced

3 green onions, sliced thinly

1 jalapeño, minced (or use half for a

milder salsa)

Time-

Saving Tip!

Short on time? Buy

prepared Pico de Gallo

and add one finely diced

mango and a couple

tablespoons of diced

cucumber.

½ red pepper, seeded and finely diced

2 Tbs. cucumber, finely diced

¼ tsp. ground cumin

⅓ cup cilantro, finely chopped

Tacos

4 trout filets with skin

Salt & pepper to taste

8 Corn tortillas

¼ cabbage, finely shredded

2 limes, quartered

Prepared guacamole, optional

Sour cream or Greek yogurt, optional

1. Stir gremolata ingredients together and set aside until ready to grill fish. Mix pico de gallo

ingredients together in serving bowl.

2. Oil grill pan to prevent fish from sticking. Preheat grill to 400°F with grill pan on grates. Place

trout on the preheated pan skin side down, spoon gremolata down middle of each filet.

3. Lower heat to 350°F, and close lid. Cook 10 minutes, until fish is flakey and heated through.

4. Serve each filet on individual plate and pass around tortillas, mango pico de gallo, and taco

fixings to let guest make their own tacos.

Per serving: 490 cal; 38g prot; 21g total fat (3g sat fat); 40g carb; 95mg chol; 85mg sod; 5g fiber;

19g sugar

AUGUST 2019 • 39


Eggplant and Summer Squash

Grilled Salad with Tahini

Dressing

Serves 6 as a side dish

As a side or main dish, this salad brings out

the best of summer’s bounty. The tahini

dressing is pure Mediterranean goodness

that can be used as a dressing or dip for

your next get-together.

Tahini Dressing

4 Tbs. tahini (well stirred)

4 Tbs. water (or more

if too thick)

⅛ cup lemon juice

1 clove garlic,

or more to taste

1 Tbs. honey

Salt and pepper to

taste

Eggplant &

Summer Squash

1 Japanese eggplant

(slender variety)

1 zucchini

1 yellow summer squash

Kosher salt

2 Tbs. extra-virgin

olive oil

1½ tsp. dried

oregano

1 head frissée

(chicory),

escarole, or

romaine lettuce

(sturdy lettuce

that won’t wilt

works best)

8 dates, chopped

½ cup slivered almonds

1 cup cherry tomatoes, quartered

½ cup feta cheese or slivered manchego

cheese for garnish

1. Blend all dressing ingredients in food

process or blender. Taste, adjust salt and

pepper, and set aside.

2. Oil grill grates to prevent vegetables from

sticking. Preheat grill to 375°F.

Healthy

Tip!

When shopping for eggplant,

look for shiny, smooth skin that

gives just a little when you press

it gently with your thumb. The

stem should be green. Above all,

smaller is better because the

skin will be less bitter. Store

in the refrigerator and eat

within a week.

Cut tops off eggplant, zucchini,

and squash, and cut each down

the middle lengthwise. Score flesh in

crisscross pattern. Salt well, and set aside

10–15 minutes to draw out water.

3. Brush off salt, and dab dry with a paper

towel. Brush generously with extra-virgin

olive oil. Season with dried oregano and

a light sprinkle of pepper.

4. Place vegetables on grill, flesh down.

Grill 10–15 minutes, until well browned.

Remove from grill, and cut into 1-inch

thick pieces.

5. Wash, dry, and tear salad leaves into

bite-sized pieces. Place in large, shallow

salad bowl. Top lettuce with grilled

vegetables, dates, almonds, tomatoes,

and cheese. Serve with tahini dressing.

Per serving: 260 cal; 9g prot; 18g total fat

(3.5g sat fat); 21g carb; 10mg chol; 140mg sod;

8g fiber; 10g sugar

40 • AUGUST 2019


Warm Brie with Grilled Grapes

Serves 6

This appetizer or savory dessert is a crowd

pleaser. Feel free to substitute grapes with

strawberries threaded on bamboo skewers.

1 Brie wheel

1 Tbs. extra-virgin olive oil

1 Tbs. honey

2 large bunches green or red grapes,

washed and dried

1 cup coconut milk, in a shallow dish

1 cup organic sugar, in a shallow dish

French bread, sliced thinly

1. Preheat grill to 375°F. Place Brie on piece of

foil large enough to wrap it well. Remove

handful of grapes from stems, cut in half,

and place on top of the Brie until the top

is fully covered in grape halves. Pour extra

virgin olive oil and honey over top. Bring

foil up to the sides and wrap brie well.

2. Place remaining grapes in coconut milk,

and coat well. Transfer to sugar, and

spoon it over grapes to coat.

3. Place cheese and grapes on grill, and close

cover. Grill cheese abut 5–10 minutes.

Turn grapes when caramelized, about

8–10 minutes on each side. Serve cheese

and grapes on platter with French bread.

Per serving: 520 cal; 13g prot; 21g total fat

(14g sat fat); 75g carb; 40mg chol; 450mg sod;

1g fiber; 52g sugar

One-Pan Griller:

Chicken Sausage,

Peppers, Potatoes

and Corn

Serves 4

With one grill and one

grill pan, you will have

dinner ready in no time. Use

your imagination and any kind of

sausage, peppers, or potato to round

out the meal.

4 chicken bratwurst-style sausages

(uncooked)

3 corn cobs, shucked, cut in half

½ large onion, cut into one-inch-thick slices

1 orange, yellow, red, or green sweet

pepper, seeded and cut into one-inch

squares

1 lb. 8 oz. bag petite new golden potatoes,

washed, dried, and cut in half

3 Tbs. extra-virgin olive oil

3 sprigs fresh rosemary, pull leaves from

stems

Salt and pepper to taste

1. Preheat grill to 400°F with grill pan

on grates. Cut sausage into two-inch

Grill

Pan Tip:

Look for grill pan at your local

housewares or hardware store.

These perforated pans, in cast

iron or stainless, will stand up to

the heat and allow for all that

great grilling goodness to

get through to the food.

sections with sharp

knife, and set aside.

Soak corn in water

15 minutes, then drain

and wrap in foil. Place

onions, peppers, potatoes,

extra-virgin olive oil, and

rosemary in bowl. Season with

salt and pepper.

2. Place potato and onion on grill pan.

over grill, and cook 10–15 minutes, until

potatoes begin to soften and brown.

3. Push potatoes to side of the pan, away

from direct flame. Add sausage to pan,

and place foil-wrapped corn directly on

grill. Cook, turning often, until sausage

is brown and corn is heated through,

20–25 minutes.

4. Unwrap corn, and season with butter,

salt, and pepper. Serve sausage, onions,

peppers, and corn on a single platter.

Per serving: 480 cal; 24g prot; 21g total fat

(1.5g sat fat); 54g carb; 60mg chol; 90mg sod;

8g fiber; 7g sugar

HOW HOT IS HOT?

Don’t have a thermometer on your grill? No worries, your bare hand is a good gauge

for temperature (adults only, please). This works for gas or charcoal grills. Hold your hand

a few inches above the grate and time how long you can safely keep your hand there:

Less than a second Very hot (be careful) 600°F or more

1–2 seconds Hot (still be careful) 400–500°F

3–4 seconds Medium 350–375°F

5–7 seconds Medium low 325–350°F

Kimberly Lord Stewart is an award-winning journalist who has worked as an editor and contributor for leading natural product, dietary

supplement, functional foods, and integrative-physician publications since 1996. She’s the author of Eating Between the Lines.

AUGUST 2019 • 41


eating4HEALTH/FOODS & MEALS THAT HEAL

Eating to Beat Skin Inflammation

Fight back against psoriasis, eczema, and other disruptive conditions with these

six healing foods /// BY LISA TURNER

Inflammatory skin conditions are

generally characterized as either acute

or chronic. Acute skin inflammation can

be caused by allergens such as poison ivy,

exposure to irritants (think fragrances

or household cleaners), infections, and

even sun exposure. These usually resolve

in a week or two, generally without any

tissue damage.

Chronic inflammatory skin conditions

are a different matter: caused by an

ongoing inflammatory response within

the skin itself, these conditions—such as

eczema, psoriasis, seborrheic dermatitis,

or rosacea—are long-lasting and can cause

tissue damage and other complications.

To reduce flare-ups, avoid or eliminate

certain foods from your diet, including

fatty red meats, fried foods, sugar, dairy,

soy, and gluten. In addition, nightshades

(such as tomatoes, potatoes, and peppers)

are thought to worsen psoriasis. Eggs,

citrus, nuts, seeds, shellfish, legumes,

chocolate, and other foods are thought

to trigger eczema. It’s also thought that

foods high in histamines can exacerbate

inflammatory skin conditions. These

include alcohol, fermented or smoked

meats, pickled food, canned fish or other

canned foods, aged cheese, dried fruit,

strawberries, tomatoes, citrus, legumes,

cinnamon, chocolate, and wheat. And

some studies show that obesity can

worsen inflammatory skin conditions,

especially psoriasis.

In general, an anti-inflammatory diet

rich in antioxidants can help, especially

if it focuses on foods that also strengthen

and protect skin. Here, six of the best:

Salmon is rich in

omega-3 fats, which have

been shown to reduce

inflammatory markers, support immune

function, and improve inflammatory skin

conditions. Some studies show that fish

can fight inflammatory and autoimmune

conditions that affect the skin, including

psoriasis and lupus. Omega-3s also

protect skin from dryness and itching

and may decrease sensitivity to the sun.

Salmon is also high in vitamin D, which

may benefit people with psoriasis. And

while some people with eczema may

be sensitive to fish, research shows an

early introduction of fish in the diet can

decrease the risk of eczema in infants.

Carrots are loaded

with carotenoids, powerful

antioxidants that fight

inflammation and improve

immune function. Beta carotene, in

particular, has powerful skin-protective

properties and can reduce UV sensitivity.

Studies show that people with psoriasis

have lower skin carotenoid levels than

people without psoriasis, and other

research suggests that beta carotene can

prevent eczema flare-ups. Studies of

people with eczema show similar results.

Other foods high in carotenoids

include carrots, pumpkin, sweet potatoes,

mangoes, and papaya.

Blueberries are

high in anthocyanins,

antioxidant compounds

that reduce inflammation

and improve immune

function. Some research also suggests

that anthocyanins help regulate the

interplay between inflammation and

obesity, important because studies show

a link between obesity and psoriasis.

Blueberries are also high in quercetin,

a flavonoid that can mitigate histamine,

a compound in the body that’s involved

in inflammation. Studies suggest that

quercetin can reduce the symptoms of

psoriasis and prevent its progression,

and may protect against leaky gut,

characteristic of psoriasis. Red cabbage,

blackberries, and black plums are also

high in anthocyanins. Other good sources

of quercetin include leafy greens, apples,

grapes, and onions..

Brown rice

and other gluten-free

grains are much better

dietary choices than

wheat, rye, or barley.

Non-celiac gluten sensitivity (NCGS) is

related to eczema, rashes, and other

inflammatory skin conditions, and some

studies show that people with psoriasis

who follow a gluten-free diet show

significant improvement. In one study,

four times as many people with

psoriasis had celiac disease as those

without psoriasis. Other gluten-free

grains include oats, buckwheat,

amaranth, teff, and, if you’re not

sensitive to seeds, quinoa.

Kale is high in

vitamin C, a powerful

antioxidant that

protects against

inflammation and improves immune

function. In studies, people with skin

inflammation show suboptimal levels

of vitamin C compared to unaffected

people, and people with eczema in

particular have significantly lower levels.

Some studies also suggest that increasing

your intake of vitamin C and other

antioxidants can help reduce oxidative

stress and improve psoriasis. Vitamin C

is also critical for optimal collagen

production, which can repair damaged

skin and protect joints (especially

important for people with psoriasis,

since a progression of the disease can

cause painful joints). And kale is also

rich in carotenoids to protect against

inflammatory skin conditions.

42 • AUGUST 2019


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

Blueberry Mango Pie

Serves 10

This summery fruit pie is loaded with skin-protective blueberries

and mangoes. The almond-flour crust is flaky, tender and free

from gluten and dairy, which can exacerbate skin inflammation.

Make sure the shortening is very cold for the best results; spoon

teaspoons onto a sheet of parchment and freeze briefly until it's

firm. We used fresh fruit, but frozen blueberries and mangoes are

a great substitution. Serve it with dairy-free ice cream or beat

coconut cream for an easy whipped topping.

2½ cups blanched almond flour

¾ cup tapioca flour

1 tsp. salt

½ cup chilled vegan shortening

6–10 Tbs. ice water

2 cups fresh blueberries

2 cups diced mango

1 Tbs. lemon juice

½ cup coconut sugar or organic unrefined cane sugar

¼ cup ground chia seeds

1. Combine almond flour, tapioca flour, and salt in food processor,

and pulse to mix. With food processor running on low, add

shortening a few teaspoons at a time until mixture resembles

Sauerkraut is a

good non-dairy source

of probiotics, which can

help reduce inflammatory

skin conditions by impacting what’s

called the gut-skin axis: in short, a

disruption in the gut microbiota can

lead to leaky gut, allowing toxins to

be released into the bloodstream and

exacerbating inflammation throughout

the body. Research shows that probiotics

help improve symptoms of eczema and

psoriasis, and may also benefit rosacea

and acne. Sauerkraut, like other fermented

coarse meal. Add a few tablespoons ice water, pulsing between

each addition, until mixture forms a firm but pliable dough.

2. Transfer dough to a parchment-lined surface and gather it into a

ball, kneading once or twice. Divide ball into two separate balls;

flatten each into a disc, wrap in plastic, and refrigerate 1 hour.

3. Preheat the oven to 400°F. Lightly grease pie pan. In medium

bowl, combine blueberries, mango, lemon juice, sugar, and

chia seeds. Toss gently to mix.

4. Roll first ball of dough into 12-inch circle on sheet of parchment.

Transfer to pie pan, and carefully trim excess, leaving about ½

inch hanging over edges. Roll out other ball of dough and cut

into 8 even strips.

5. Transfer fruit mixture to pie pan. Carefully lay strips over top of

filling, weaving them together to make a lattice. (Alternatively,

lay four strips horizontally and then lay four strips vertically,

without weaving strips.) Trim overhang, leaving about ½ inch

hanging over edges. Roll overhang toward the pie, sealing firmly.

6. Bake pie 20 minutes, then lower heat to 350°F, and continue

baking 25–30 minutes more, until crust is golden and filling

is bubbly. Remove from oven and cool 30 minutes to 1 hour.

Serve slightly warm or at room temperature.

Per serving: 380 cal; 7g prot; 27g total fat (8 sat fat); 32g carb; 0mg chol;

250mg sod; 6g fiber; 15g sugar

foods, is high in histamines, so if you’re

following a low-histamine diet for skin

inflammation, choose a high-quality

probiotic supplement.

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.

AUGUST 2019 • 43


asktheNUTRITIONIST/ANSWERS TO YOUR FOOD QUESTIONS

On-the-Go

Snacks That

Will Sustain You

Whether you’re traveling,

hiking, camping, or working

under intense deadlines,

reach for these portable,

energy-boosting foods.

/// BY MELISSA DIANE SMITH

: My husband and I regularly

eat nutrient-dense, low-carb

meals, but we sometimes

blow our diet when we’re

traveling. What kinds

of emergency snacks

should we have on hand to help

sustain us when we’re on the go—or

when we’re time-pressured and under

stress? —Tanya W., Madison, Wis.

a:Most people experience sustained energy boosts from snacks that provide

some protein, healthful fat, and unrefined, slow-burning carbohydrates—think

nuts and an apple, sugar-free beef jerky and celery sticks, or a protein-rich food

bar. But we each have unique biochemistries. Some people are bolstered more from

higher-protein snacks, and others do best with high-fat snacks. So do a little bit of

experimenting to see which types of snacks hold you over best until your next meal.

If you know in advance that you are going to travel or enter a time-pressured period,

plan ahead and buy easy-to-carry, healthy foods. A far better plan is to have grab-and-go,

nutritious foods on hand to take at a moment’s notice or to regularly carry with you to

help you through life’s unexpected events—like these 10 energy-lifting, on-the-go foods:

Sugar-free Jerky

Protein is a long-lasting fuel that can

stabilize energy levels and increase

mental focus quickly for most people. For

portable protein, look for sugar-free

brands of meat-based jerky

such as The New Primal Beef Thins made with grass-fed

beef and organic coconut aminos (a soy-free substitute

for soy sauce). Also try Paleo Valley 100% Grass Fed

Beef Sticks, Chomps Snack Sticks, made with just seasonings,

no sugar, and some varieties of Epic Bars, including

Lamb, Venison, and Sriracha Chicken. If you need

something more, try combining these snacks with

celery sticks or

a small apple for

a quick minimeal.

Meat & Veggie Bars

For an all-in-one meat-andveggie

combo with a healthy

balance of protein, fat, and

carbs, try Wild Zora Original Meat

& Veggie Bars. Different types

of meat are combined with organic

vegetables, dried fruits, and spices.

All but one of the bars is Paleo, and a

few of the varieties are nightshadefree

and acceptable for people on

autoimmune-protective diets.

DNX Bars combine grass-fed beef, bison, or free-range chicken

with organic superfoods. Take note: the total amount of carbohydrates

ranges from 1 to 11 grams, depending on the flavor of the

bar, so choose varieties with carb counts that work best for you.

44 • AUGUST 2019


Grain-Free Crackers

For crackers with crunch and a great savory taste,

try Jilz Original Gluten-Free Crackerz. Made with organic

seeds, seed flours, almond flour, and tapioca flour,

these savory snacks provide nutrient-packed fuel

that gives you far longer staying power than white

flour-based crackers.

Cheese Sticks

Individually wrapped cheese sticks, such

as Organic Valley Stringles Organic String Cheese

Mozzarella, offer a combination of protein and

fat in a handy form. One caveat: If they’re

unrefrigerated, eat the sticks within the first

hour of a trip, or carry them in a small cooler

so they can stay cool.

Nuts & Seeds

Concentrated in nutrients

with a mix of protein, carbs,

and fat, nuts or seeds make

easy-to-carry traveling

foods. Eden Foods makes

4-oz. packs and 1-oz. Pocket

Snack sizes of Pistachios, Tamari Almonds, and Pumpkin Seeds.

The Pocket Snacks are perfect for slipping into a zippered

pouch in a fanny pack, purse, or backpack.

Nut Butter Packets

These handy products are great when you’re

on the go and want to spread nut butter on

celery sticks or an apple, or just eat it by

the spoonful. Try Justin’s Classic Almond Butter

in 1.15-oz. packets. Or, for

extra protein and a touch of

sweetness in your almond

butter, try RX Nut Butter Almond Butter, which is

made with one egg white, 18 almonds, half a

date, and some coconut oil and sea salt in each

packet. Bring along a small spoon or knife to get

every bit of the nut butter out of the pouch!

Coconut Oil Packets

Kelapo 0.5-oz. pouches of cold pressed,

100% organic Extra Virgin Coconut Oil are

versatile items to carry when traveling.

Bring these products with you to eat coconut

oil right out of the packet for immune-boosting

benefits. Use the fat as a cooking oil if you’re

away from home, or mix into hot coffee or tea.

You can also use the oil as a moisturizer for

lips, legs, face, and hair.

Hard-Boiled Eggs

For a hit of concentrated protein, a hard-boiled

egg is the tried-and-true choice. To keep yourself

safe from harmful bacteria that could grow on

unrefrigerated hard-boiled eggs, eat them quickly—within

60–90 minutes of packing them—or

carry eggs in a cooler so they stay refrigerated. If you don’t have

time to boil the eggs, buy packaged hard-boiled eggs, such as

Wilcox Organic Hard-Boiled Organic Eggs, which come in convenient

two-egg packs.

Collagen Bars

Eating bars that contain collagen is a

convenient way to boost your diet with

collagen protein, which helps support

healthy bones, tendons, ligaments,

connective tissues, gut, hair, and nails.

Some people who take collagen

report less stiff and achy

joints or improved wound

or injury healing. Brands of

collagen bars to look for

include Bulletproof Collagen

Protein Bars with an organic

cashew butter base, and Perfect

KETO Keto Bar with an organic almond butter

base. Both are sweetened with stevia.

Fat-Rich Bars

As the name implies, Love Good

Fats Bars are loaded with a

healthy fat blend of

nut or seed butter

and coconut oil. They

also contain protein

from milk-based

whey protein or brown

rice protein (in the plantbased

varieties). These

creamy textured bars won’t work for everyone—they have a

touch of sweetening and should be thought of as treats. But

the high fat content does make many people feel full longer

for an extended period of time.

Melissa Diane Smith, who specializes in using food as medicine,

is an internationally known journalist and holistic nutritionist who

has more than 20 years of clinical nutrition experience. 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.

Do you have a question for the nutritionist? We would love to hear from you. Please

email your questions to bnaskthenutritionist@gmail.com.

AUGUST 2019 • 45


healthyDISH/RECIPE MAKEOVERS FULL OF MODERN FLAVOR

Sweet Surprise

Tempt your tastebuds with this exotic,

Middle Eastern twist on ice cream

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

I don’t know about you, but when I go to

the local ice cream parlor I’m immediately

drawn to the weird—sorry, artisan—

flavors. (My wife gets chocolate, I get goat

milk cherry. Go figure.) So when I see a

flavor like “Ginger Tahini,” my taste buds

immediately start firing.

And it may not be as weird as you

think. Tahini is a trending ingredient this

year. It’s great in smoothies, and it’s great

as a peanut butter alternative. It puts a

Middle Eastern twist on your sauces and

baked goods. And it has some interesting

health benefits (see right).

I’m also a fan of any recipe that features

fresh ginger. I juice it almost every day,

and just about every one of what I call my

“plant juice” recipes includes fresh ginger.

And I don’t use it sparingly, as anyone

who’s been to my house and sampled my

“plant juice” knows well. In Ayurvedic

(Indian) medicine, ginger is known as the

“universal remedy,” and rightfully so, as it

contains a whole pharmacy of ingredients

with multiple health benefits.

This recipe gives me an excuse to try

out the ice cream making attachment on

my brand new Hurom juicer—

which gives me a great

excuse to eat ice cream.

Not that I really needed

one, especially one as

healthy and relatively low

in sugar as this one is. Enjoy!

—Dr. Jonny

FEATURED INGREDIENT:

Tahini

Tahini is basically butter made from

sesame seeds, which contain an oil

that is characterized by two members

of the lignan family: sesamin and

sesamolin. When the seeds are refined

(as in the making of tahini), two additional

phenolic antioxidants—sesamol

and sesaminol—are formed.

Sesame lignans enhance vitamin E’s

absorption and availability, improve

lipid profiles, and help normalize

blood pressure. Animal studies show

that they may enhance fat burning by

increasing the activity of several liver

enzymes that break down fatty acids.

As for tahini itself, according to the

USDA food database, a 2-Tbs. serving

provides 5 grams of protein, almost 3

grams of fiber, and a negligible amount

of sugar (less than ⅓ of a gram!). It

also provides about 8 grams of healthy

fat per tablespoon. But it ain’t exactly a

calorie lightweight, weighing in at

89 per tablespoon.

Tahini also contains small amounts

of minerals, including copper, iron,

zinc, and manganese, as well as B

vitamins, important for all kinds of

metabolic functions. According Dr.

Josh Axe, the phytoestrogens in tahini

may benefit post-menopausal

women over 50—or, for that

matter, any woman who might

be low in estrogen—to help

balance hormones.

Lemony Ginger Tahini Ice

Cream

Serves 6

2 14-oz. cans full fat coconut milk (we like

Native Forest Organic), well shaken

⅓ cup tahini

⅓ cup raw honey (or to taste)

1-inch chunk peeled fresh ginger root

(or more, to taste)

1½ tsp. dried ginger

¼ tsp. sea salt

2 tsp. fresh lemon zest (about 1 large

or 2 small organic lemons)

2–3 Tbs. crystalized ginger chips

(finely chopped candied ginger),

optional to serve

1. Combine all ingredients from coconut milk

through sea salt in high-speed blender, and

blend until smooth.

2. Taste, and add more honey or ginger if

desired. (Freezing foods reduces their

sweetness, so your blend should be

slightly sweeter before churning.)

3. Stir in zest, and transfer contents to automatic

ice cream maker. Churn until desired

consistency, about 20 minutes.

4. Transfer to serving bowls, and top each

dish with 1–2 tsp. ginger chips, if using.

Per serving: 390 cal; 4g prot; 34g total fat

(24g sat fat); 22g carb; 0mg chol; 120mg sod;

1g fiber; 15g sugar

NOTES FROM THE CLEAN FOOD COACH

The flavor of honey pairs beautifully with tahini, but if you’d prefer a lower-carb version, use ¼ cup honey and ¼ cup Lakanto.

You can also use a stevia syrup for a no-added-sugar option—try NuNaturals NuStevia Ginger Syrup, to taste.

This ice cream is best served immediately. Ice cream leftovers will freeze solid in the freezer. To serve again, rest on the counter for

10 minutes, break into chunks, and re-blend in a food processor or blender.

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

46 • AUGUST 2019


SHOPPING CART

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AUGUST 2019 • 47


cookwithSUPPLEMENTS/EASY WAYS TO BOOST YOUR NUTRITION

Get a Super Boost From Spirulina

Give your smoothie an upgrade with this superfood, a blue-green algae chock-full

of calcium, niacin, potassium, magnesium, B vitamins, iron, and protein

Tropical Fruit Smoothie

Serves 1

Infused with tropical notes from pineapple,

papaya, and mango, this thick, creamy smoothie

packs a serious nutritional punch from nutrientdense

spirulina, vitamin C-rich fruits, and proteinand

probiotic-packed Greek yogurt.

½ cup plain organic Greek yogurt

1 cup organic pineapple juice

1 cup organic diced papaya

½ cup organic mango chunks

1 tsp. VieSun Organic

Spirulina Powder

Blend all ingredients together

until smooth.

Per serving: 420 cal; 21g prot;

8g total fat (3g sat fat); 64g carb;

15mg chol; 180mg sod; 4g fiber; 55g sugar

Superfood Recipes

Take your smoothies, sauces, and more to the next level

with VieSun Organic Spirulina, nature’s original superfood.

editor’spick

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

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48 • AUGUST 2019


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©2019 Solgar, Inc.

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For additional information, log on to www.solgar.com or call us at 1-800-645-2246

NOTICE: Use this product as a food supplement only. Do not use for weight reduction. **At time of manufacture.

Spectra is a trademark of VDF FutureCeuticals, Inc., used under license. Unique IS-2 is a trademark of Unique Biotech Limited.

*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.

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