Better Nutrition August 2019

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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BETTER NUTRITION, ISSN #0405-668X. Vol. 81, No. 8. Published monthly by Cruz Bay 

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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. 


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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. 


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. 


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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Breaking New 

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The Be-All and 

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Essential to whole-body wellness, the 

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with omega fats, among other nutrients, 

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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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the bottle, add to smoothies and yogurt, 

or spread on toast. 

Take Your Pick of 

Probiotics 

Did you know? Kyo-Dophilus helped pioneer 

the shelf-stable probiotic market more than 

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fresh new look, are clinically studied with 

DNA-verified strains. We like the customized 

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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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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. 


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. 


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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 


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. 



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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 


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. 


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 


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

Feel Better. Live Better.

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. 


Download an infographic from NOW Essential 

Oils that includes a list of safe/not safe 

essential oils for kids. 


‘‘Generate Your 

Own Collagen, 

Naturally!’’ 

– Christie Brinkley 

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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. 


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. 


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 


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. 


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. 


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. 




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 


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 


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. 


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


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. 


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


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. 


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. 


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. 


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. 


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. 


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. 


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


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. 



SHOPPING CART 

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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 

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NOW from Solgar 

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grown here. 

PROTEIN harvested 

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©2019 Solgar, Inc. 

2018 

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

Better Nutrition August 2019

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