YOUR ULTIMATE RESOURCE FOR NATURAL LIVING
SEPTEMBER 2019 | betternutrition.com
Manage Stress, Anxiety,
& Depression Naturally
BENEFITS OF A
CAN YOU TAKE
CALCIUM? P. 32
Build Beauty from Within
Hair, Skin, Nails & Joints †
Garden of Life now offers three Grass-Fed Collagen products to meet your specific needs. The entire line is Non-GMO
Tested and Certified, Keto Certified, Certified Paleo Friendly and NSF Gluten Free. Whether it’s fortifying hair, skin and
nails or supporting healthy joints and mobility, we have the clean, convenient answer in our collagen powders.
† 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.
VERI FI E D
The Dr. Formulated Keto line is Keto Certified, Certified Paleo Friendly, and clean: Non-GMO Project
Verified and Truly Grass Fed. We also have taken the math out of the equation for you by providing
the correct mix of fat, protein and carbohydrates so you can follow your Keto diet more easily.
Download a copy of our Guide to Everything Keto at www.gardenoflife.com/keto
september2019CONTENTS/VOLUME 81 | NUMBER 9
This sizzlin’ BBQ
sauce is a great
way to cap off the
summer grilling season.
26 Good Mood Guide
More than a third of Americans
struggle with depression, anxiety,
and/or stress. If you’re among them,
you don’t have to suffer. Natural herbs,
vitamins, and supplements can help.
32 Can You Take Too
This key mineral is a cornerstone of
many supplement regimens. But
more may not always be better.
37 Why Your Belly’s
Could some of your healthiest
habits actually be causing intestinal
distress? Here are six sneaky things
that may be upsetting your gut.
Celery seeds have been
used to relieve pain
as far back as
The best natural
ways to conquer
5 Vital Facts About Organic Food
September is Organic Harvest Month,
so there’s no better time to add more
organic foods to your diet. Here are
five great reasons why.
14 HOT BUYS
Natural products we’re excited about
this month, including broccoli-crust
pizzas, beauty greens, and more.
16 CHECK OUT
4 Amazing Uses for Celery
The seeds of this common crunchy
vegetable can help lower blood
pressure, tame inflammation, and
even relieve ulcers.
20 THE CBD SCOOP
CBD Terpenes 101
Found naturally in hemp and other
plants, terpenes provide a wide array
of unique health benefits.
22 NATURAL BEAUTY
The same properties that make tea such
a healthful drink can also work wonders
on your skin when applied topically.
42 EATING 4 HEALTH
Seven delicious foods that can help
support this important gland and
lessen the risk of prostate cancer. Plus,
a quick-and-easy recipe for nutrientpacked
Spicy Sloppy Joes with Tempeh.
44 ASK THE NUTRITIONIST
Eat Like a Greek
If you want to take advantage of
the myriad health benefits of the
Mediterranean diet, Greek cuisine
is a great place to start.
46 HEALTHY DISH
Fiery Labor Day BBQ Sauce
Before you cover up the grill for the
winter, give this habanero-infused
condiment a try.
48 COOK WITH SUPPLEMENTS
Our Pear-Berry Blast harnesses
the power of apple cider vinegar
to support healthy digestion.
2 • SEPTEMBER 2019
With just one tablet and 12 billion friendly probiotic organisms^
working hour after hour...*
It’s All In A Day’s Work.
Hour after hour
Probiotic CD TM
all you need to help keep your digestive tract… on track!*
Once-daily Probiotic CD works differently than other probiotics. Not only
does it protect friendly probiotic cultures from harmful stomach acid… but,
with its unique BIO-tract® controlled-delivery technology, Probiotic CD
continuously releases active probiotics hour after hour through your digestive
system… where you need them most! That means your digestive health is
consistently supported with 12 billion bioactive organisms^ from 10 vegetarian
cultures.* Now that’s one hard-working probiotic! That’s PROBIOTIC CD.
NON-GMO, VEGETARIAN, GLUTEN AND PRESERVATIVE-FREE.
AVAILABLE AT HEALTH, NATURAL FOOD AND VITAMIN SPECIALTY STORES.
*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
^At time of manufacture.
Bio-tract® is a registered trademark of Nutraceutix in the United States (reg. in the name of TNT Gamble,Inc).
U.S. Pat Nos 8,007,777 and 8,540,980.
©2019 American Health, Inc. | 18-AH-1309
Crunch on This
Celery is definitely having a moment. This is thanks, in part,
to Anthony William, better known as The Medical Medium.
He has developed a cult following with his Global Celery
Juice Movement, which involves drinking 16 oz. of freshly
squeezed celery juice every day. William says he’s been doing
this since he was a child in the ’70s with amazing results.
The health benefits are far-reaching, from relief of skin
conditions to digestion issues, and everything in between.
It may seem like celery just achieved superfood status,
but this crunchy veggie and its seeds have been used as a
medicine for centuries, for all sorts of ailments. According
to contributing editor Vera Tweed, archaeologists found
medical textbooks dating back to ancient Rome that listed
celery seeds as a cure for pain.
One of the most exciting things about celery seeds,
which come from the fruit of the celery plant, is their ability
to help lower high blood pressure. It’s estimated that 1 in
every 3 American adults has high blood pressure. Drugs
to treat high blood pressure, while undoubtedly lifesaving
and necessary for many, have side effects, including tiredness
and depression. Both celery and its seeds are thought
to reduce blood pressure through their diuretic properties,
says Tweed. Read more about this and celery seed’s other
remarkable benefits in “4 Amazing Uses of Celery Seed
Extract” on p. 16.
There seems to be no shortage of celery testimonials.
I met a man in a health food store who was buying bags
(and I mean, bags!) of celery. He said he eats it daily to
“boost his testosterone levels naturally.” One of my
coworkers and her entire family drink the fresh juice
religiously for overall vitality and mental clarity. Has
celery, in any form, improved your health? I’d love to
know. Send me an email at the address below.
Note: For all the juicy details on The Medical Medium
and his celery cleanse, read Chris Mann’s interview with
him at betternutrition.com.
WHAT’S NEW ON
bounty of herbs with
this quick technique.
6 Drug-Free Pain
Think you’ve heard it
all when it comes to
natural pain relief?
Not so fast. Read
up on six standout
pain remedies, a
few of which really
Put those crisp, juicy
apples to good use
with these recipes
(available only on
• Autumn Apple
Onions and Apples
• Apple Date Crisps
Sign Up for Our
You’ll receive a carefully
curated list of
articles, recipes, and
in your inbox.
YOUR ULTIMATE GUIDE TO NATURAL LIVING
Editor in Chief
Ad Production Coordinator
AIM Retail Group
Integrated Media Sales
Director – Eastern U.S.
Integrated Media Sales
Director – Midwest
Integrated Media Sales
Director – Western U.S.
Retail Development Group
Director of Retail Sales
Accounting & Billing
Vera Tweed, Helen Gray
Jeannette Bessinger, CHHC,
Jonny Bowden, PhD, CNS, Emily A.
Kane, ND, LAc, Karta Purkh Singh
Khalsa, Chris Mann, Melissa Diane
Smith, Lisa Turner
512 Main Street, Suite 1
El Segundo, CA 90245
Donna Diamond Riekenberg
2400 NE 65th Street, Ste. 623
Fort Lauderdale, FL 33308
800-443-4974, ext. 702
800-443-4974, ext. 702
ACTIVE INTEREST MEDIA, INC.
Chairman & CEO Andrew W. Clurman
Senior Vice President, Treasurer, CFO, & COO Michael Henry
President, Active Living Group Jonathan Dorn
Vice President, IT Nelson Saenz
Vice President, Audience Development Tom Masterson
Vice President, Production and Manufacturing Barb Van Sickle
Vice President, People & Places JoAnn Thomas
AIM Board Chair Efrem Zimbalist III
BETTER NUTRITION, ISSN #0405-668X. Vol. 81, No. 9. Published monthly by Cruz Bay
Publishing, an Active Interest Media company. 5720 Flatiron Parkway, Boulder, CO 80301;
303-253-6300; fax 303-443-9757. © 2019 Cruz Bay Publishing. All rights reserved. Mechanical
requirements and circulation listed in Standard Rate and Data Service. The opinions expressed
by the columnists and contributors to BETTER NUTRITION, are not necessarily those of the
editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted.
Advertisers and advertising agencies assume liability for all content of advertising and for any
claims arising therefrom. Articles appearing in BETTER NUTRITION may not be reproduced in
whole or in part without the express permission of the publisher. Microfilm copies of BETTER
NUTRITION, are available from University Microfilms, 300 N. Zeeb Rd., Ann Arbor, MI 48106.
Authorization to photocopy items for internal or personal use of specific clients is granted by
Cruz Bay Publishing, provided that the base fee of US $2.25 per copy, per page is paid directly
to Copyright Clearance Center (CCC), 222 Rosewood Dr., Danvers, MA 01923 USA. The fee code
for users of this Transactional Reporting Service is 0405-668X/1999 $2.25. For those organizations
that have been granted a photocopying license by CCC, a separate system of payment
has been arranged. Prior to photocopying items for educational classroom use, please contact
CCC at 508-750-8400. Organizations or individuals with large quantity photocopy or reprint
requirements should call 770-988-9991.
4 • SEPTEMBER 2019
PROTEIN & GREENS
for easy digestion and maximum nutrition
All ingredients 100% ORGANIC
Our organic farms in the beautiful Okanagan Valley produce the highest potency crops
packed with essential amino acids, minerals, antioxidants, enzymes, and phytonutrients.
These Whole Earth & Sea crops are 100% fermented.
Plants, grains, and seeds have a natural barrier to easy digestion called phytic acid.
Fermentation removes that barrier. The result? Easy digestion and maximum nutritional benefit.
PROTEIN & GREENS: Available in Organic Tropical
and Organic Chocolate GREENS: Available in Organic Tropical,
Organic Chocolate, and Unflavored
Try it for yourself, and feel the difference!
/// BY VERA TWEED
For more resources, recipes,
and programs on organic
foods, check out
The next time you’re wondering
if you should fill more of your
grocery cart with organic food,
here are some important things
to keep in mind.
1Organic Food Enhances
The largest studies of the health effects of eating an organic diet
have been carried out in France. In one group of more than 54,000
men and women, those eating organic foods were less likely to
develop diabetes, high blood pressure, and heart disease. This
link was more pronounced among men, who ate more meat and
other animal-based foods than women. Among other studies, one
looked at nearly 69,000 French adults and found that eating mostly
organic foods reduced cancer risk by 25 percent.
Hundreds of studies have looked at the nutritional profiles
of various foods. Overall, they’ve found that organic fruits and
vegetables have higher levels of protective antioxidants. And
organic meat, milk, and eggs contain more beneficial fats,
especially anti-inflammatory omega-3 fats.
6 • SEPTEMBER 2019
Give Your Child the Essentials to Go Back to School
The only liquid vitamin line for infants & children!
childlifenutrition.com | #moregood4school
2Chemicals in Conventional Food
Contribute to Chronic Disease
A report by the nonprofit Environmental
Working Group, which includes data from
the FDA, estimates that more than 2,000
chemicals are allowed as additives in
conventional food. Known health risks of
such chemicals include hormone disruption,
cancer, inflammation, brain damage,
kidney stones, gout, disruption of gut
bacteria, and other digestive problems.
In addition, some of these chemicals are
known polluters of our air and water.
weed killers cause
active ingredient in
Roundup, the world’s
most popular weed killer,
is considered a probable
carcinogen by the World Health Organization.
In this country, the manufacturer
of glyphosate has lost three lawsuits
alleging that the chemical caused cancer,
and more than 13,000 other Americans have
filed similar cases. In Austria, the government
has banned glyphosate as of 2020.
3Organic Food Protects Against
Antibiotic Resistance and Toxins
Antibiotics are fed to conventionally
raised animals to promote growth and
prevent infection in cramped
quarters. The practice leads to
bacteria developing resistance to
antibiotics. Antibiotic residues
make it to our plate, in meat and
dairy products, and contribute to
antibiotic resistance in humans.
At Emory University in Atlanta,
scientists compared conventional
and organic milk. They found residues
of antibiotics, including drugs that are
banned from use in lactating cows, in
60 percent of conventional milk. Organic
milk contained none.
In conventional milk, Emory researchers
also found extremely high levels of growth
hormone and, in up to 60 percent of samples,
pesticides that included chlorpyrifos,
which damages the brain. Organic milk
did not contain any of these.
4Organic Farming Reduces
In addition to avoiding chemical fertilizers
and toxic pesticides and weed killers
that pollute air and water, organic
farming can help to reverse our bigger
pollution problem. Organic agriculture
creates healthier soil that is naturally
rich in bacteria and other microorganisms.
CBD from Full-Spectrum Hemp Extract
Check our CBD Quality at: IrwinNaturals.com/Verify
Available at Fine Health Food Stores Everywhere.
is a registered trademark of Sabinsa Corporation.
This type of soil naturally absorbs and
holds a lot of carbon dioxide, the main gas
that traps pollutants in the atmosphere and
makes our air dangerously unhealthy.
Soil on conventional farms doesn’t do
this because it has been depleted of
Scientists at The Rodale Institute
estimate that if all the farmland in the
world were converted to organic and the
natural microorganisms were restored,
the soil would absorb more carbon than
the world currently emits. Although not
all experts agree that the impact would
be as big, there’s no dispute about the
ability of rich, organic soil to take in
and keep significant amounts of carbon
dioxide out of our air.
5Organic Farming Creates More
Jobs and Healthier Communities
Growing food and raising farm animals
using organic methods is much more labor
intensive than conventional farming.
One farmer estimated that whereas a
conventional farm might support one
family, an organic farm of similar size
could support five, and research points
in a similar direction.
A study by scientists in Oregon and
Washington State found that organic
farms employ more people per acre, for
longer periods of time each year. This
creates more job security, more stable
communities, more demand for local
services, more social ties, and more
involvement in civic activities. In this way,
organic farming can help to revitalize and
build strong communities in rural America.
For over 20 years, Irwin Naturals has formulated best-in-class supplements that address a wide spectrum of
health needs. We’re excited to introduce our plant-derived, full-spectrum hemp extract formulations with naturally
occurring CBD. These formulations feature some of our most favored Irwin Naturals products plus full-spectrum
hemp extract, which includes the impressive and promising potential of CBD. Discover which Full-Spectrum
Hemp Extract formula is right for you. Also, please visit us at www.IrwinNaturals.com and put yourself on
the path to better health today.
For info on any product and Special Offers
go to www.IrwinNaturals.com and
enter coupon code:014025
ANY IRWIN NATURALS PRODUCT
EXPIRES 12/31/19 MANUFACTURERS COUPON
Consumer: Redeemable at retail locations only. Not valid for online or mail-order purchases. Retailer:
Irwin Naturals will reimburse you for the face value plus 8 (cents) handling provided it is redeemed
by a consumer at the time of purchase on the brand specified. Coupons not properly redeemed will
be void and held. Reproduction by any party by any means is expressly prohibited. Any other use
constitutes fraud. Irwin Naturals reserves the right to deny reimbursement (due to misredemption
activity) and/or request proof of purchase for coupon(s) submitted. Mail to: CMS Dept. 10363,
Irwin Naturals, 1 Fawcett Drive, Del Rio, TX 78840. Cash value: .001 (cents). Void where taxed or
restricted. ONE COUPON PER PURCHASE. Not valid for mail order/websites. Retail only.
These statements have not been evaluated by the Food & Drug Administration.
This product is not intended to diagnose, treat, cure or prevent any disease.
Follow Us On...
behind the Product
These aptly-named snack
bars aim to tackle the
issue of world hunger
one tasty bite at a time
/// By Neil Zevnik
A while back, two “millennial” buddies
with successful entertainment careers
decided to step outside their comfort
zones and take a humanitarian trip to
Liberia to rebuild a bridge for a small
community. Once there, a visit to a
refugee camp slammed them into a brutal
awareness of the worldwide hunger crisis.
Surrounded by helpless children dying of
malnutrition, they decided to help.
Todd Grinnell, known for his role in
Netflix’s One Day at a Time, and Ryan
web exclusive recipe!
This Quick Tropical Breakfast Crunchie
is a creamy way to start the day. Visit
betternutrition.com for the recipe,
featuring This Saves Lives Madagascar
Vanilla Honey & Almond Bars.
“We’re not a company with a mission,” says This Saves Lives cofounder Todd
Grinnell, pictured here (third from left) with partners Kristen Bell, Ryan Devlin ,
and Ravi Patel. “We’re a mission with a company.”
Devlin, who plays Mercer Hayes on
Veronica Mars, enlisted the aid of two
good friends to create a company that
would help them achieve their goal.
With actors Kristen Bell and Ravi Patel
enthusiastically joining the crusade,
they planned to provide therapeutic
“Plumpy’Nut” packets (a peanut-based
paste) to malnourished children
throughout the world. But how best
to accomplish this?
The Passion: Ending
Their solution: Develop and
manufacture the best-tasting
snack bars in the world, and
make them “one for one”—
for every bar sold, a packet
of lifesaving food would be
given to a child. “We’re not
a company with a mission,”
Grinnell says. “We’re a mission
with a company!”
And to make sure that
mission was clear, they
named their product This Saves Lives.
Devlin’s kitchen became the testing
ground for endless iterations of snack
bar recipes, searching for the perfect
combination of clean, premium ingredients
and appealing flavors. “I tried all of
those bars, and was deemed ‘Chief Taste
Officer,’” Bell laughingly reveals.
Even after moving into production, the
company experienced serious setbacks.
On one occasion, they decided to scrap
100,000 bars because the recipe just
wasn’t quite right. Patel recalls, “I thought
we were going out of business—a moment
that happened several times!”
But they stayed focused on their mission
above all else. For Grinnell, “It wasn’t
about how many units sold, but how many
children we fed.” They partnered with
several established nonprofits, including
Action Against Hunger and Second Mile
Haiti, and forged ahead.
Now the bars can be found at more
than 16,000 locations across the U.S.,
including Starbucks nationwide. And
those Plumpy’Nut packets? More
than 11 million have found their way to
malnourished children, with more
being generated every minute.
“I will never forget the looks of despair
on the faces of the moms the first time I saw
children with severe acute malnutrition,”
says Grinnell. Remembering their faces and
their children every day keeps us striving
to do more and to do better—because
everyone deserves the chance to thrive.”
Neil Zevnik is a private chef in Los Angeles who tends to the culinary needs of the rich and famous; blogs about food, nutrition, and the environment for The Huffington Post;
and volunteers with marine mammal rescue whenever he can. Learn more at neilzevnik.com.
10 • SEPTEMBER 2019
In the Spotlight:
Since the 1990s, his Tae Bo program has helped millions
of women and men rethink fitness while mixing
dance with martial arts and boxing. Now, the seventime
world karate champ is motivating Americans to
balance suitable exercise and sound nutrition in his
Celebrity Sweat national wellness tour /// By Chris Mann
“We’re going around the country teaching people about fitness and
showing people that if you make fitness a lifestyle instead of a trend you
can get more out of it,” says Billy Blanks, who at 64 still wakes at 4:30
a.m. to train and teach his new Tae Bo-inspired multilevel fitness program,
Billy’s BoomBoxing. “We’re talking to people about nutrition and exercise—and
how to find a good workout, because the workout has to fit your
personality. Everybody wants to be healthier and stronger, and feel good
The author of Billy’s Power Meals also practices what he preaches when
it comes to eating. “I want to teach people how to live a healthy and strong,
vibrant life—and to show people they have the power to make choices and do
whatever they need to do to help themselves be the best they can be.”
What tips do you have for those looking
to start a fitness program and diet?
I would start helping people find a workout
they like. And don’t start out with an hour
or 45-minute workout. Start with a 15-minute
workout. Do that for a week or two. And
then gradually add minutes to it. Within two
to three weeks, you’ll probably be up to a
45-minute workout that you can handle. This
helps build up your confidence, and then the
workout starts to become a lifestyle. And
as you start to work out, don’t change your
diet. See what happens to your body within
two to three weeks of working out. You
start losing inches, you start losing weight.
Then you might say, “I want to take this or
that out of my diet and see what happens.”
I try to help people figure a way that their
personality can pick up a good workout and
a good diet—one with real eating where
they’re not walking around starving—that
they can do for a lifetime. I don’t want to
teach people about weight loss. If you want
to lose weight, you have the power to do
that. If you don’t want to lose weight, but
just want to get stronger, you also have the
power to do that.
Why is it vital to engage in fitness that
fits your personality type?
I’ve been doing Tae Bo for a long time, but
it might not be for you. Tae Bo is an exercise
I think anyone can do, and it’s fun. But I
think when you’re training people, you’ve
got to give them a chance to see what
fits their personality and what’s going to
drive them—what’s going to make them
want to be their best and get up 15 minutes
early or do it before they go to bed. Some
people like to box or do karate or run—or
do all of it. My goal is to teach people that
fitness comes from the inside rather than
the outside. If it’s coming from the outside,
then you’re never going to find a way to
help yourself get in shape. If you go from
the inside out then it’s going to make you
mentally feel better about yourself as well
as your body. If the mind’s not involved, you
can’t get the best out of yourself. People ask
what makes me tick. I say that I look and act
“My goal is to teach people that
fitness comes from the inside rather
than the outside. If it’s coming from
the outside, then you’re never going
to find a way to help yourself get in
shape,” says Banks.
just like my mind and will.
Your body will do anything
your mind and will allow.
Which real foods help power your days?
I eat to fuel myself. A lot of people don’t eat
carbs, but I do, because if I don’t, I won’t
have fuel to burn for the rest of the day. The
first thing I eat when I get up is a big salad
with high-octane vegetables that give me
all the antioxidants that I need. I eat some
fruit in the morning, too, for energy. I eat
a lot of pineapple, which is great for taking
down swelling and helping you heal quick.
Strawberries are a good fat burner, so I mix
them and cherries and green apples into my
salad. Then I add two egg whites, sometimes
three or four. Every now and then
when I feel like I need extra energy, I have
a bowl of pasta with turkey in the morning.
My wife is Japanese, so I eat a lot of green
vegetables and a lot of fish and chicken. She
does all the cooking and doesn’t believe
in processed foods. Sometimes I eat salad
three times a day. Eating all of the greens,
I feel lighter, my body feels vibrant. I really
don’t eat (red) meat. Every once in a while,
I go out and eat whatever I want, like a good
steak or a pint of vanilla ice cream. I say,
“I deserve this, because I train hard.”
Chris Mann is a wellness and fitness writer, natural health brand
storyteller, entertainment author and journalist, and digital-content
12 • SEPTEMBER 2019
hotBUYS/NEW & NOTABLE
Broccoli crust pizzas,
beauty greens, fiber
perfection, and more
Go Clean With
Your Skin Care
Desert Essence Cucumber & Aloe
Facial Toner and Cucumber & Aloe
Micellar Cleansing Facial Water use
natural ingredients to nourish skin,
remove excess oils, tighten pores,
remove makeup, and calm irritation.
In addition to refreshing cucumber and
soothing aloe, both products contain
antibacterial tea tree oil. The products
are squeaky clean, with no parabens,
artificial fragrances, mineral oil, SLS,
propylene glycol, or other troublesome
ingredients. They leave your skin feeling
soft and revitalized. We especially love
the light, fresh scent.
Step aside, cauliflower pizza. There’s a new
game in town—and it’s equally delicious and
diet-friendly. Say hello to broccoli pizza crust.
Crafted from Italian family recipes perfected
over the years, Spinato’s Broccoli Crust
Pizzas are truly something to write home
about. The crust is gluten-free and made,
primarily, from a blend of broccoli, brown
rice flour, tapioca flour, and cheese. Pick
from four varieties: Margherita; Aged
Asiago, Romano & Mozzarella; Mediterranean
Supreme; and Primavera. Crispy,
cheesy, and veggie-packed goodness!
The majority of fiber supplements out there
provide just soluble fiber. But your body
also needs the insoluble kind. Health Logics
Fiber Trifecta hits the perfect balance with a
3:1 ratio of soluble to insoluble fiber. This
sugar- and gluten-free blend features three
fiber sources: organic chia seed powder,
organic psyllium husk, and Sunfiber AG
(organic galactomannan fiber). Use it daily
to promote healthy gut flora, digestive
health, and regularity.
Isn’t That Sweet?
Monk fruit extract, also called Luo Han Guo,
is a zero-calorie alternative to sugar, and it’s
known to be up to 200 times as sweet as
sugar with little to no aftertaste. NOW Monk
Fruit Organic Chocolate and Organic Vanilla
combine regular monk fruit extract with
all-natural flavorings. There are no calories,
no carbs, and no grams of sugar—good
news for so many reasons! You can bake
with these, add them to your favorite
beverages, stir into yogurt, and much more.
All Things Bright
Find your glow with Amazing Grass
Green Superfood Beauty. Biotin, collagen,
and reviving botanicals are paired with
the company’s signature greens and
antioxidant blend for whole-body benefits,
including healthier hair, skin, and nails.
Drop a tablet into a glass of water for
an effervescent treat. Choose from Pink
Lemonade (a fan favorite) and Rosé flavors.
One dose provides a complete serving of
greens and veggies. They’re sweetened
14 • SEPTEMBER 2019
checkOUT/GUIDE TO CUTTING-EDGE SUPPLEMENTS
4 Amazing Uses for
Celery Seed Extract
As with many plants, the ancient wisdom of using celery seeds to restore
health is being validated by modern science /// BY VERA TWEED
Worried about your blood pressure
rising? Got gout? Plagued by arthritis?
Wondering if a stressful job might give
you an ulcer? Celery seed—the fruit of
the common, everyday vegetable—can
come to the rescue.
While most of us know
celery as a crunchy snack often
slathered with peanut or
other nut butter—or as an
ingredient that adds
flavor to soups, stews,
sauces, and other
part of its history.
unearthed medical texts
that describe celery
seeds as a pain reliever
in ancient Rome. And
for thousands of years, Eastern medicine
has used the seeds to treat many
ailments, including colds, flu, digestive
troubles, diseases of the liver and spleen,
water retention, and different types of
arthritis, including gout.
Now, the seeds’ healing powers are
gaining recognition in the Western
world. And celery seed extracts in
supplements offer a concentrated and
convenient way to benefit.
Lowering Blood Pressure
Both celery and celery seeds act
as a diuretic, helping to eliminate
excess water and salt that make blood
pressure rise. This is also how many
prescription blood-pressure medications
work, but the drugs also cause
side effects because they disrupt
the body’s balance of sodium and
potassium and reduce blood flow
to the brain. Celery does the job
without disturbing the body’s natural
mineral balance, doesn’t reduce
blood flow to the brain, and doesn’t
cause any other adverse effects. In
addition, celery seed extract helps
dilate blood vessels, another mechanism
that lowers blood pressure.
16 • SEPTEMBER 2019
Beauty truly does shine from within. Deep,
soul-inspiring beauty is embracing who
you are and showing respect, kindness and
love to those around you. Of course, part of
embracing and loving yourself means taking
care of yourself and this starts with what
you put into your body. This is why
I use FloraSil from Flora, a plant-based silica
that helps rejuvenate collagen, naturally.
Rejuvenate collagen naturally with FloraSil.
- Eloise De Joria
age 62, Flora Ambassador
Think thin hair, weak, brittle nails, and less-than-supple skin are inevitable? Think
again. These telltale signs of aging may be associated with a mineral deficiency.
FloraSil is the ultimate, plant-based mineral makeover. The silica in FloraSil helps
reverse some of the effects of aging by rejuvenating collagen and providing valuable
nutrients your body is thirsting for.* Long hair, fewer wrinkles, and strong nails?
They’re all within your reach. Say “goodbye” to the effects of time, and say “hello” to
FloraSil – it’s time to let your natural beauty shine. #HelloBeautiful
Gluten-Free | Non-GMO | Vegan
*THIS STATEMENT HAS NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE.
florahealth.com | @florahealthy | #BeFloraHealthy | 1.888.436.6697
Available in natural health food stores, select grocery stores, and pharmacies.
A study of 30 people with moderately
elevated blood pressure tested 75 mg
of a celery seed extract twice daily
(once in the morning and again in the
evening). Blood pressure began to drop
after a few weeks of supplementation,
and at the end of six weeks, it had fallen,
on average, from 139/85 to 131/76.
Celery and its seeds contain
phthalides, a specific category of
plant nutrients. Although other plants
also contain phthalides, the
unique composition of these
compounds in celery
produces its health
(short for 3-nbutylphthalide),
found only in celery,
and is believed to be
the key component that
lowers blood pressure.
The blood-pressure study
referenced above used an extract
standardized to contain 85-percent 3nB.
to Relieve Pain
Temporary inflammation is the
body’s natural reaction to injury—
when you cut a finger, the redness
around it means your body is
working to heal the cut. But chronic
inflammation is a key component of
chronic pain. Anti-inflammatory drugs
used to treat arthritis and other pain
suppress some of the production of
inflammation in a way that leads to
side effects and health risks, but
celery works in different manner.
Rather than blocking internal
processes, celery seed extract restores
balance to the body’s prostaglandins,
natural chemicals that influence
inflammation. By balancing, rather than
blocking natural processes, the extract
can bring relief without harmful side
effects. In fact, a study of 70 people
suffering from arthritis pain tested
75 mg of a celery seed extract for three
A study of 70 people
suffering from arthritis pain
found that 75 mg of a celery
seed extract taken for three
weeks reduced pain and
weeks and found that the
extract reduced pain and
improved flexibility of joints.
Easing Gout & Relieving Ulcers
Many people have experienced relief
from gout by taking celery seed
extract. Gout can develop on its own
or can be triggered by diuretic drugs
that lower blood pressure, because the
drugs raise levels of uric acid. When
uric acid forms crystals, they cause
severe pain, often in the big toe.
While celery seed extract is a
diuretic, it has the opposite effect
on uric acid. Lab analyses of celery
seed have found that it contains
luteolin, a substance that reduces
unhealthy levels of uric acid by
blocking an enzyme that contributes
to its overproduction.
Celery seed is also an ancient
remedy for poor digestion, and more
recent examinations of its components
have found that it can help prevent or
relieve stomach ulcers. Lab analyses
show that it inhibits H. pylori bacteria,
which can cause ulcers in the lining
of the stomach.
How to Use Celery Seed Extract
Celery seed extract is available as
an individual supplement and is also
found in formulas. For extracts standardized
to contain 85% 3nB—noted
in the Supplements Facts—the usual
dose is 75–150 mg, twice daily. For
other extracts, follow product directions.
To relieve gout, some people take much
higher doses, such as 500 mg or 1,200
mg daily. It usually needs to be taken on
an ongoing basis to prevent gout from
recurring. Some formulas combine celery
seed with tart cherry extract, which also
reduces uric acid and helps relieve gout
and other types of pain.
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.
18 • SEPTEMBER 2019
Flu & cold support*
Immune Support Line
Olive Leaf Tea
Olive Leaf Plus
Olive Leaf Extract
For more information visit our website at
www.onlynaturalinc.com or call 1-516-897-7001
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
theCBDscoop/USING CBD & HEMP FOR HEALTH & WELLNESS
CBD Terpenes 101
found naturally in
hemp and other
wide array of health
benefits /// BY VERA TWEED
The popularity of CBD supplements—cannabidiol
from hemp that
can’t get you high—has attracted
attention to a related category of natural
substances: terpenes. Pronounced
“ter-peenz,” the word probably isn’t
part of your daily conversation, but
the effects of terpenes are very familiar
to all of us. When you walk in a
forest and the air seems fresher,
or you walk along a tree-lined
street and feel more relaxed,
you’re experiencing the effects
of terpenes released by the trees.
The distinctive aromas of
lavender, pine, cinnamon, nutmeg,
and other plants, as well as the unique
tastes of spices, come from the terpenes
within these plants. And terpenes in essential
oils give each one its unique characteristics
and aromatherapy benefits.
A type of natural plant chemical,
terpenes can be found in food additives
for flavor and in cosmetics for pleasant
scents. In addition, these plant compounds
offer a variety of health benefits.
Studies have found that the effects of
terpenes include calming inflammation;
relieving anxiety, depression, and
pain; calming allergies; protecting the
brain and nervous system; preventing
the growth of cancerous tumors; killing
harmful bacteria; stopping convulsions;
and improving sugar metabolism.
In aromatherapy, the power of terpenes
is harnessed through our sense of smell.
In massage, essential oils transmit terpenes
through the skin. In CBD supplements, the
natural terpenes from hemp can enhance
the healthful effects.
There are more than
540 different phytochemicals
Terpenes in Hemp
The hemp plant contains
hundreds of different phytochemicals.
In supplements, CBD plays the
lead and terpenes can play supporting
roles to create what researchers have
described as an “entourage effect.”
Although it’s estimated that there are
more than 100 different terpenes in
hemp, these are some of the main ones
that have been studied so far:
Caryophyllene: It calms inflammation
and helps relieve pain while protecting
the lining of the digestive system—
unlike anti-inflammatory drugs for
pain, which can damage the stomach.
Topically, it may help to relieve
inflammatory skin conditions.
ALSO FOUND IN: Black pepper, cloves,
rosemary, hops, and echinacea.
Humulene: The main ingredient in
hops that gives beer its telltale smell
and taste, humulene has a calming
effect, reduces inflammation, and helps
to relieve pain when taken internally or
applied topically. As a pain reliever, it
can also work as an aerosol. In addition,
it may help to heal wounds.
ALSO FOUND IN: Hops, sage, ginseng,
Limonene: Nature’s source of that
familiar citrus smell, limonene helps to
relieve depression, enhances immune
function, and may help to relieve
heartburn. A small study of breast cancer
patients found that it can kill cancer
cells in very high doses, although this
type of use is limited because doses
high enough to be a possible cancer
treatment produce side effects such
as nausea, vomiting, and diarrhea.
ALSO FOUND IN: Orange, grapefruit, lemon,
and lime peels; caraway and dill seeds.
Linalool: A key component of
lavender, linalool is believed to calm
neurotransmitters, producing a sedative
effect that calms anxiety and pain
and can reduce seizures. It may be
20 • SEPTEMBER 2019
the reason why natural essential oil of
lavender can help to heal burns without
scarring skin. In refined oils, however,
linalool may irritate skin.
ALSO FOUND IN: Lavender, clary sage,
bergamot, rosewood, patchouli, ho
wood, and sweet basil.
Myrcene: It helps to relieve pain by
blocking inflammation, and also has a
sedative effect, which can help to relax
muscles. Additionally, myrcene may
protect the liver against damage from
aflatoxin, a poisonous type of mold that
can contaminate grains and nuts.
Myrcene contributes to the sedative
quality of hops and other calming plants.
ALSO FOUND IN: Lemongrass, hops, bay
leaves, verbena plants, chamomile,
thyme, basil, and mangoes.
SHOPPING FOR CBD PRODUCTS
Some CBD supplements are extracts of only CBD, sometimes referred to as CBD “isolates.”
Others, often described as “full spectrum” or “broad spectrum,” contain additional components
from the hemp plant, such as terpenes.
Since individual body chemistry and health vary, there is no hard-and-fast rule about
which CBD product may work best for you. However, the entourage effect of CBD with
terpenes may magnify its benefits.
Pinene: The most common terpene
found in nature, pinene is the source
of that fresh pine aroma. It also
offers several health benefits. It’s a
bronchodilator, meaning that it helps
to open airways for easier breathing.
Additionally, it enhances communication
between neurotransmitters and may
help improve memory. It also acts
as a natural antibiotic and helps calm
ALSO FOUND IN: Pine and other conebearing
trees, eucalyptus, sage, rosemary,
frankincense, and ironwort.
Terpenes work together to produce their
effects. In supplements, this “entourage
effect” can enhance the benefits of CBD.
Contributing editor Vera Tweed has been researching and writing about supplements, holistic nutrition, fitness, and other aspects of healthy living since 1997. She is the author of several books, including
Hormone Harmony: How to Balance Insulin, Cortisol, Thyroid, Estrogen, Progesterone and Testosterone to Live Your Best Life.
Five years ago, the entry of PlusCBD Oil products gave
birth to an entirely new category that never existed
before. We felt great responsibility to create comfort
around hemp CBD products and funded the scientific,
legal, and social metamorphosis that has transpired before
our eyes. Creating change around hemp in the minds of
millions wasn’t an easy task but, collectively, we did it.
THE # 1 SELLING HEMP CBD PRODUCTS *
SOLD IN HEALTH FOOD STORES NATIONWIDE
PLUSCBDOIL.COM I (855) PLUS-CBD (758-7223)
*SPINS SCAN DATA
A CV SCIENCES BRAND
naturalBEAUTY/PURE INGREDIENTS FOR SKIN & BODY
The surprising topical benefits of tea /// BY SHERRIE STRAUSFOGEL
Tea—green, black, white, and red—is making
its way from the cup into beauty products.
Rich in antioxidants with anti-aging and
anti-inflammatory properties, green tea is
the most popular tea in skin care,
but interest in other varieties
Green, black, and
white teas come from
the same plant, Camellia
sinensis. What makes
them different is the
Rooibos isn’t technically tea,
but a brew made from the
South African Aspalathus
linearis plant. True tea comes
only from the Camellia
processing of the leaves. Fresh-plucked
green tea leaves are withered and
steamed, not fermented. Black tea
leaves are crushed and fermented, and
according to recent studies, black
tea has a similar amount of
polyphenol antioxidants as
green tea. Because white
tea is the least processed
of all varieties, it has the
most antioxidants. It is
made from leaves and buds
that are plucked the day before they
open, and then sun-dried.
Rooibos is a red herbal tea from
the shrub Aspalathus linearis, usually
grown on the western coast of South
Africa. It turns red during fermentation
and is not related to “true” tea. Rooibos
means “red bush” in Afrikaans and
references the deep crimson hue of
rooibos tea. Each of the teas has
distinctive skin care benefits:
Green tea is loaded with epigallocatechin gallate (EGCG) and other polyphenol
antioxidants that shield the skin from sun damage, wrinkles, and signs of
aging. Green tea polyphenols also protect against skin cancer, both when
sipped and applied topically. Although anyone can benefit from this
ingredient, it’s especially ideal for sensitive skin exposed to pollutants.
While matcha is technically a green tea, it’s a more potent version. Matcha
works similarly to green tea to help reduce redness, soothe the skin, and
protect the skin from UV rays and pollutants. It’s ideal for normal skin.
Black tea has been used in skin care formulas since China’s Ming
Dynasty. Black tea’s tannins are antioxidants that can shield the skin
from environmental damage, fight bacteria, hydrate, and nourish.
It’s also very high in caffeine, which plumps, de-puffs, and firms skin.
Its ability to absorb excess sebum makes it effective for oily skin.
Since white tea is not processed, it has a higher polyphenol
content than green and black tea. White tea is antibacterial
and helps prevent dullness, spots, wrinkles, and sagging
skin caused by toxins and free radicals. Its antioxidants
benefit all skin types.
Rooibos has wrinkle-fighting powers. It contains the
antioxidant enzyme superoxide dismutase, which
is responsible for disarming the most dangerous
free radicals, increasing cell turnover, and slowing
down the development of wrinkles. Rooibos is
recommended for dry skin or premature aging
22 • SEPTEMBER 2019
1Protect skin and
improve its texture
with Alaffia Rooibos
& Shea Antioxidant
Face Cream. Rooibos
tea protects skin from
damaging free radicals,
while unrefined shea
butter, virgin coconut
oil, and African wild
honey diminish fine
lines and renew
hands while you
lather with Live Clean
White Tea & Cherry
Foaming Hand Wash.
White tea defends
skin and supports
its natural renewal
cycle. Vitamin E,
aloe vera, chamomile,
and cherry extract
leave hands clean,
moisturized, and soft.
The creamy lather
rinses easily, leaving
the scent of white tea
with Alba Botanica
Hawaiian Green Tea
Sunscreen SPF 45.
Green tea, aloe vera,
and palm kernel oil
absorb quickly and
effectively to hydrate
protection that is
water resistant for 80
minutes. The lotion
absorbs quickly and is
ideal for daily wear.
4Scrub and purify
skin with Mad
Hippie Advanced Skin
Care 2 Minute Polishing
Mask. Organic matcha
tea, adzuki bean
powder, organic rice
bran, and organic oat
flower gently buff and
smooth skin. Detoxing
green and white clays
pull out impurities,
leaving skin soft and
5Defend your skin
damage with Reviva
Advanced Day Créme.
Black and green teas,
vitamins C and E,
and alpha-lipoic acid
help diminish fine
lines and wrinkles
against future damage.
flaxseed, and lavender
oils soften normal
to dry skin.
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.
SEPTEMBER 2019 • 23
Garden of Life offers convenient, clean, ready-to-drink protein to suit any lifestyle.
Our plant-based Organic Protein Drinks are Certified USDA Organic, Non-GMO Project
Verified and provide 21 grams of complete protein along with 5 grams of MCTs. Our Sport
Dairy Protein Drinks offer 26 grams of complete protein with no synthetic hormones or
antibiotics and are Non-GMO Project Verified and NSF Certified for Sport. Both drinks
contain 0 grams of sugar and are available in delicious chocolate and vanilla flavors.
VERI F I E D
Extraordinary Health Starts With Extraordinary Ingredients
Great Taste High Protein 0g Sugar
BY LISA TURNER
bout 21 million American adults
suffer from mood disorders such
as depression and bipolar, and 40
million have an anxiety disorder. What’s
worse, a report last year by the American
Psychiatric Association (APA) found that
40 percent of Americans are more anxious
than they were the previous year.
As for stress: three out of four adults say
they’re stressed, 45 percent report lying
awake at night, and 36 percent say they
feel nervous or anxious.
What all this means is that more
than a third of Americans struggle
with depression, anxiety, or stress—and
sometimes, all three. If you’re among
them, you don’t have to suffer. Natural
herbs, vitamins, and supplements can calm
anxiety, soothe stress, and ease depression
without the side effects of pharmaceuticals.
Check with your doctor first to identify
serious disorders, and if you’re taking
prescription medication, rule out any
interactions. Then try these nine moodfixing
solutions to feel better, faster.
This flowering vine (Passiflora
incarnata) grows throughout
South America and in some parts of the
southern United States. It’s been used in
traditional herbal medicine for hundreds
of years for a variety of conditions, and
modern studies document the effectiveness
of passionflower in relieving stress
and anxiety. Passionflower appears to
work by increasing the brain’s levels
of gamma-aminobutyric acid (GABA),
a compound that helps regulate mood.
Some research shows that passionflower
is as effective as prescription antianxiety
medications without causing sedation
or impacting job performance. It’s also
helpful in promoting sleep. In one study,
people who drank passionflower tea
daily reported significant improvements
in sleep quality
HOW TO TAKE IT: Look for standardized
whole-plant capsules or extracts with
at least 0.8% flavonoids or isovitexin;
45–90 mg per day has been used for
26 • SEPTEMBER 2019
anxiety and stress. Pregnant women
should avoid passionflower..
From the threadlike red stigmas
of the Crocus sativus flower,
saffron has been revered for centuries
as a culinary herb and a traditional
medicine to treat depression, anxiety and
inflammation. Saffron contains safranal
and crocin, compounds that may ease
depression by interacting with the brain’s
serotonin and noradrenaline system. The
antioxidants in saffron are also thought
to protect brain cells from oxidative stress,
linked with mood disorders. A number
of studies show saffron can significantly
reduce depression and, in some cases,
may be as effective as a prescription
antidepressant. Another study found
that people who took crocin along with
their antidepressants showed significantly
improved scores for relief of depression
and anxiety compared to those who
took a placebo or antidepressants alone.
SEPTEMBER 2019 • 27
Other studies show that saffron helps
treat depression related to premenstrual
HOW TO TAKE IT: Choose a saffron extract
or capsules standardized to at least 0.3
percent safranal; 15–30 mg a day has
been used for depression.
This compound is naturally
produced in the body from methionine,
an amino acid found in certain foods. It is
important for many key cellular functions.
Researchers suggest that it may influence
the expression of genes involved in
depression, impact receptors and structures
that transport neurotransmitters,
or help create neurotransmitters. In one
study, 36 percent of people taking SAMe
with an antidepressant showed improvement
compared with a control group that
took a placebo with the antidepressant.
Additionally, 26 percent of the SAMe
group experienced a complete remission
of symptoms. One analysis found that
taking SAMe resulted in clinically
meaningful benefits to depressed patients,
and the supplement worked as well as
tricyclic antidepressants, a class of
HOW TO TAKE IT: Look for SAMe in blister
packs, since it degrades easily. Studies
have used 200–1,600 mg daily to treat
depression. If you have bipolar disorder,
ask your doctor before taking SAMe,
and don’t take SAMe with prescription
antidepressants or antipsychotics. Some
studies also suggest that you shouldn’t
take SAMe with St. John’s wort.
This traditional Ayurvedic
remedy (Withania somnifera)
is considered an adaptogen—a substance
that normalizes and balances the body’s
own systems and stabilizes the body’s
response to stress. It’s rich in withanolides,
the active compounds in the ashwagandha
root, and appears to work by regulating
chemical signaling in the nervous system.
Ashwagandha has effects on anxiety similar
to those of prescription benzodiazepines.
Studies show that ashwagandha extract
improves resistance to stress and quality
of life, and one review concluded that
ashwagandha was significantly more effective
than a placebo or psychotherapy
at relieving anxiety and stress. Another
study found that ashwagandha reduced
levels of the stress hormone cortisol, and
significantly lowered stress and anxiety.
It may also act as a mood stabilizer in
treating symptoms of depression.
HOW TO TAKE IT: Look for capsules or
extracts standardized to 2.5–5 percent
withanolides, and don’t take it if you’re
pregnant; 500 mg has been used to treat
stress and anxiety.
28 • SEPTEMBER 2019
Also called melissa or Melissa
officinalis, this member of the
mint family has been used in herbal
medicine for hundreds of years to
relieve stress and anxiety. In studies,
compounds isolated from lemon balm
showed effects on mood, cognition,
and memory, and it works in part by
interacting with the brain’s neurotransmitters.
Studies show that lemon balm
can treat anxiety, stress, and insomnia.
In one study, lemon balm extract
reduced anxiety by 18 percent and
lowered insomnia by 42 percent.
Ninety-five percent of all subjects
responded to treatment, while 70 percent
showed full remission for anxiety and
85 percent showed full remission for
insomnia. Lemon balm may be even more
effective when combined with valerian.
HOW TO TAKE IT: Lemon balm is available
in capsules, tinctures, or essential oils;
Take the Spiritual Path to Stress Relief
Author of the bestselling books The Urban Monk and The Art of Stopping Time,
Pedram Shojai addresses the real-life issues that people deal with every day:
Money. Time. Energy. Sleep. Family. The Urban Monk philosophy is about
applying the lofty lessons he learned in years of practice as a Taoist monk to the
down-and-dirty nitty-gritty of real-life problems. The book is based on an ancient
Chinese practice called a 100-Day Gong, but applied to modern life. A gong is a
designated amount of time that you allot to perform a specific task every day.
So, for example, meditation is a gong. Here are just a few of the 100 “gongs”
from The Art of Stopping Time.
Practicing gratitude is healthy. It helps paint a worldview of optimism and hope.
“Gratitude is good medicine,” says Shojai. “Multiple studies have shown that
people who practice it are consistently happier.”
STEP INTO NATURE
“Step outside today and learn from the ultimate teacher,” suggests Shojai.
“Nature is our guiding light when it comes to cycles and rhythms. Nature has all
the wisdom you need, packed into plain sight. We’ve simply forgotten to look.”
Email is integral to our lives, but it’s become one of our biggest time-wasters.
“We’ve become slaves to the inventions that were created to make life easier,”
says Shojai. He suggests setting up chunk time for checking email, preferably
30–60 minutes in the late morning and another block toward the late afternoon.
“The key is to get in, handle it, and get out,” he says.
ALLOW TIME TO DIGEST THOUGHTS
When people have a whole backlog of stuff hanging out in their psychic space
waiting to be processed, it creates stress. As Shojai puts it, you have stuff on
your mind, yet life keeps coming at you. How do we fix this? Simple. We allow
time for digestion—mental digestion. “You have to honor the fact that it can
take some time to process certain information,” notes Shojai. “Exercising and
hiking are great places to do this. They get the body moving so you can
integrate your thoughts and process them in a healthy way.”
Chunking time is assigning segments of time on your calendar for specific
activities and then keeping to the schedule. Email time (see above) is for checking
and responding to email. That’s it. Family time is for family, with no other distractions.
If you’re out to dinner, be with the person you’re eating with (texters and
phone-checkers, I’m looking at you). “The key to getting this is to let go of
the false notion that multitasking somehow makes us better,” says Shojai.
“One of the main reasons people in modern cultures can’t sleep is the velocity
they carry into their evening hours,” says Shojai. In the deceleration gong you
pay close attention to your evening rituals as they slowly blend into sleep.
Pay attention to what you’re doing the 3–4 hours before bedtime. Can you hang
out in candlelight for a bit? Maybe get into a book instead of binge-watching
Netflix? Start doing this, asserts Shojai, and you’ll start to see improved quality
of sleep. “Your days will begin with more energy and enthusiasm, and your
stress levels will begin to come down.”
In the end, it’s really about the little things. Like smiling. “Smiling is really the
simplest example,” says Shojai. “It lights up someone else’s day and makes you
feel good too. It’s unbelievable how much different the day can be if you just
start smiling at people.” —Jonny Bowden, PhD, CNS
Visit theurbanmonk.com to learn more.
SEPTEMBER 2019 • 29
80–300 mg of lemon balm extract taken
twice daily has been used for anxiety.
These fatty acids found naturally
in fish have been shown
to calm anxiety, ease depression, and
improve mood. They work partly by
reducing stress hormones, decreasing
brain inflammation, and supporting
neurotransmitter function. Research
suggests that people with different
forms of depression, including minor
depression, postpartum depression,
and suicidal ideation, may have lower
levels of omega-3s in their bodies. A
number of studies show that omega-3
supplements have significant effects
on reducing depression and managing
symptoms of bipolar disorder. In one
review, researchers found that people
who took omega-3s showed significant
improvement compared to those who
were taking a placebo, and those with
bipolar depression showed a 50 percent
improvement. In another study,
omega-3 supplements were as effective
as a common antidepressant.
HOW TO TAKE IT: It’s best to get omega-3s
from cold-water fish such as sardines,
mackerel, herring, or wild Alaskan
salmon. For supplements, choose one
forms of key
that’s been independently tested and
guaranteed to be free of heavy metals
and other environmental toxins; aim for
700–1,000 mg of EPA and 200–500 mg
of DHA daily.
This compound found in green
tea has a measurable calming
effect on the brain. In one study, people
who took L-theanine supplements produced
more alpha waves, a sign of
relaxation. L-theanine helps relieve
anxiety in part by interacting with
neurotransmitters in the brain, binding
to receptors for excitatory compounds
and enhancing production of relaxing
neurotransmitters. Research shows that
L-theanine can treat anxiety, sleep disturbances,
and symptoms of depression in
people with major depressive disorder.
In one study, people were subjected to
experimentally induced anxiety and given
either L-theanine or an antianxiety drug
The people who received L-theanine had
lower anxiety throughout the trial than
those who took the prescription drug.
HOW TO TAKE IT: Look for capsules,
tablets, or extracts, or drink matcha, a
powdered form of green tea that’s high in
L-theanine; studies have shown calming
effects at 200 mg of L-theanine per day.
is a blend
has 1,280 mg
IU D 3
is a fullspectrum
This amino acid is an immediate
precursor of serotonin naturally produced
by the body. Because low serotonin is
linked with depression, anxiety, and
mood disorders, boosting the body’s
production can help. Some small studies
show that 5-HTP relieved symptoms
of depression, and one found that it
was as effective as a commonly used
prescription antidepressant. Research
also suggests that the effects are more
pronounced when 5-HTP is combined with
antidepressant medications, especially in
depression that’s resistant to drug therapies.
Other studies suggest that 5-HTP
improves sleep quality and duration,
especially when combined with GABA.
HOW TO TAKE IT: For mood enhancement,
studies have used 50–100 mg three times
a day, with meals; for sleep, 100–300 mg
before bed has been used.
B vitamins are critical for a
healthy nervous system, and low
levels or deficiencies are linked with an
increased risk of depression and other
mood disorders. Several studies suggest
that B-complex supplements improve
mood, reduce stress, and enhance overall
quality of life. In one study of people
with depression, a B-complex vitamin
significantly improved symptoms of
depression and anxiety compared to a
placebo. Other research shows that a
combination of vitamin B 12
, vitamin B 6
and folic acid enhanced the effectiveness
of antidepressant medications compared
to a placebo.
HOW TO TAKE IT: Look for a B-complex
formula that contains a balanced blend
of all the Bs, and take one daily, or as
directed on the package.
LEARN MORE ONLINE
For links to the studies cited in this article,
Lisa Turner is a chef, food writer, product developer, and nutrition
coach based 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 online at
30 • SEPTEMBER 2019
My body. My collagen.
It’s my body. So when it comes to adding collagen, I want it to be my own
collagen and not just any kind that comes from animal, sea, or plant origins!
The BioSil® Advanced Collagen Generator® activates my body’s own natural
collagen-generating enzymes and is clinically proven to reduce fine lines and
wrinkles, increase skin elasticity, thicken and strengthen hair, and strengthen
nails. Plus, BioSil protects my existing collagen! When you want to gain
collagen, make sure it’s not just any collagen, but 100% your own!
BioSil for beautiful hair, skin, and nails
VEGAN NON-GMO HORMONE FREE TOXIN FREE
©2019 Bio Minerals NV. Manufactured by Bio Minerals NV, Belgium. ch-OSA, BioSil, the ch-OSA logo, and Advanced Collagen Generator are registered trademarks of Bio Minerals NV.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
CAN YOU TAKE
Calcium is essential for strong bones—that’s a fact.
But does this mean you need high doses of calcium
supplements? Will your bones crumble if you
don’t? Here’s what science has to say. BY VERA TWEED
After the FDA authorized a health
claim in 1993—that calcium
in foods and supplements may
reduce the risk for osteoporosis—calcium
became a widely marketed item. But
government nutritional surveys show
that most Americans still consume less
than the recommended amount from
food and supplements: 1,000 mg daily
for adults, and 1,200 mg daily for women
after age 50 and for men after age 70.
About three out of four women
over the age of 60, and nearly as many
teenage girls, fall short, as do about
half of boys and men in the same age
groups. And there are slightly smaller
but significant shortfalls among all the
other age groups.
More important: Are you deficient?
The answer isn’t as simple as saying,
“take so many milligrams a day and
you’ll be okay.” Just as a shortfall is bad
for your health, so is taking too much.
Excess levels of calcium can increase
risk for heart disease, kidney stones,
and possibly colon cancer. The amount
of calcium in your food, some health
conditions, and some medications can
all influence your calcium levels.
When it comes to taking calcium
supplements, individual needs really
do vary. In fact, scientists who analyzed
decades of calcium research concluded
that “the proper dosages of calcium
supplementation for people are actually
CALCIUM AND BONE HEALTH
In the human body, 99 percent of
calcium is found in bones and teeth.
The remaining 1 percent is in the blood,
where it’s essential for many functions,
including the contraction and relaxation
of blood vessels, muscle function, transmission
of signals through nerves, and
hormone secretion. If there isn’t enough
calcium in the blood, additional calcium
will be released from bones.
At the same time, bone continually
turns over, breaking down and rebuilding.
In later life, especially in women after
menopause, the breakdown is greater
than the formation of new bone, and
this leads to bone loss, fragile bones,
and higher risk of fractures.
Adequate calcium from food and
supplements helps to preserve bone in
older people, but there is conflicting
32 • SEPTEMBER 2019
SEPTEMBER 2019 • 33
evidence about whether calcium
supplements alone can prevent fractures.
One successful strategy for preserving
bone and reducing fracture risk is
taking vitamin D with calcium. Getting
regular exercise, such as walking or
running and doing resistance exercises,
is also important for bone health.
CALCIUM AND HEART DISEASE
In studies, the link between calcium
and heart disease is not clear. In some
studies of older women, calcium appeared
to lower risk for heart disease, but in
others, supplementing with 1,000 mg
per day or more increased risk. Men
taking more than 1,000 mg of calcium
in supplements also had higher risk
for heart disease. However, lower-dose
supplementation did not contribute to
In studies of calcium and blood
pressure, the results are also inconsistent.
In some cases, higher calcium intake
reduced blood pressure but in others,
it had no effect. Dairy products have
been found to lower blood pressure,
but it isn’t clear if their beneficial
effect came from calcium.
While the calcium-heart relationship
isn’t clear, the American Society for
Preventive Cardiology and the National
Osteoporosis Foundation have concluded
that calcium is safe as long as your daily
total from food and supplements doesn’t
exceed 2,500 mg for adults up to age 50,
and 2,000 mg after that.
CALCIUM AND CANCER
Some studies have linked calcium
with lower incidence of colon cancer,
especially a daily amount of 700–800
mg from food and/or supplements.
However, in one study of women who
took 1,200 mg of calcium daily for at
least three years, with or without
1,000 IU daily of vitamin D, there was
an increased risk of polyps that are
precursors of colon cancer.
In studies of men, an increased risk
for prostate cancer was seen among
those taking 1,300 mg of calcium daily
or more. But there was no link between
Why Calcium Levels Can Be Too Low or Too High
While it’s essential to get adequate dietary calcium, other factors, such as medications or
parathyroid disorders, can raise or lower calcium in the blood to unhealthy levels.
Not to be confused with the thyroid, there are four parathyroid glands in the neck, each
the size of a grain of rice. They regulate levels of calcium in the blood by secreting parathyroid
hormone to raise calcium levels and stopping release of the hormone to lower levels.
If you routinely take any medications, ask your pharmacist if they influence the way your
body uses, stores, or excretes calcium. And find out if calcium supplements are recommended.
These are some common reasons for unhealthy levels of calcium:
Calcium levels can be too low because of:
Low levels of albumin, a protein in
Underactive parathyroid glands
Low levels of vitamin D or magnesium
High levels of phosphorus
An inflamed pancreas
prostate cancer and lower daily intakes
of calcium (between 500 and 1,000 mg
from food and supplements).
CALCIUM AND KIDNEY STONES
Research on the link between calcium
and kidney stones has also produced
conflicting results. One study
of postmenopausal women found that
taking 1,000 mg of calcium and 400 IU
of vitamin D every day for seven years
increased risk for kidney stones by
17 percent. But another study found
fewer kidney stones among women
who took supplemental calcium or
ate more calcium-rich foods. Lack of
fluids and eating a lot of foods high in
oxalates—such as spinach, bran flakes,
rhubarb, beets, potato chips, French
fries, nuts, and nut butters—can also
increase risk for kidney stones.
WHAT TO DO
When it comes to ensuring that you’re
getting enough calcium, the first step
is to increase your intake of foods that
are naturally rich in the mineral. Milk
and other dairy products can provide
200–300 mg in a serving. An 8-ounce
serving of collard greens, broccoli rabe,
Calcium levels can be too high because of:
Overactive parathyroid glands
An overactive thyroid (hyperthyroidism)
Too much vitamin D
Being immobilized for a long time
Levels of blood calcium can be tested during a medical check-up. In addition to identifying
your personal calcium needs, a test may help to detect hidden medical conditions.
or kale, or a 3-ounce serving of canned
sardines with bones, can deliver a similar
Fortified foods, including many cereals,
plant milks, and juices, contain added
calcium. Consuming these is essentially
like taking calcium supplements with
food. These are valid sources, as are
traditional calcium supplements in pills.
To determine your own need for
calcium supplements, check the calcium
content of the foods you typically eat
and add up your usual daily total. If you
take antacids that contain calcium, a
multivitamin, or other supplements,
calculate your average calcium intake
from these and add it to your food
sources to get a daily total. If it’s less
than the daily recommended 1,000 mg
(or 1,200 for women over 50 and men
over 70), fortified foods or calcium
supplements can make up the difference.
LEARN MORE ONLINE
For links to the studies cited in this article,
Contributing editor Vera Tweed has been researching
and writing about healthy living since 1997. She is the
author of Hormone Harmony: How to Balance Insulin,
Cortisol, Thyroid, Estrogen, Progesterone and
Testosterone to Live Your Best Life and other books.
34 • SEPTEMBER 2019
WHAT EATING STYLE IS
RIGHT FOR YOU?
FREE eBook! Go to betternutrition.com to download your copy!
Here’s a sneak peak at what’s inside:
Lots of easy-to-prepare recipes, including
Sesame Beef Lettuce Cups, Oatmeal Banana
Carrot Muffins, Grain-Free Nut & Seed Granola,
Butternut Squash Pasta, and Yellow Bell
Pepper Potato Soup, Coconut Curry Broccoli
Rice, and Orange Miso Salmon Bowl
The scoop on 8 popular diets:
• Clean Eating • Flexitarian
• Keto • Mediterranean
• Paleo • Pescatarian
• Plant-Based • Whole30
WHY YOUR BELLY’S
things that may
BY LISA TURNER
You’re avoiding gluten, minimizing
carbs, and taking your supplements—
and you’re still experiencing
indigestion, bloating, stomach upset, or
constipation. It may be that common daily
habits are harming your gut. Check
out these six surprising gut-killers, and
make your belly better right now.
SEPTEMBER 2019 • 37
DIET. Beans, lentils, cashews,
beets, cauliflower, apples, blackberries,,
and certain other plant
foods are nutrient-dense and loaded with
fiber—but if you’re sensitive, they can
wreak havoc on your digestive system.
These and other good-for-you foods are
high in FODMAPS (fermentable oligosaccharides,
that aren’t fully digested and can be
fermented by gut bacteria, causing pain,
gas, bloating, constipation, and diarrhea
in some people. Even if you’re not
sensitive to FODMAPs, an increase in
high-fiber foods can overload your
digestive system and cause distress.
And some studies show that decreasing
fiber may improve constipation in people
following a high-fiber diet. For some,
even prebiotic fibers such as inulin
and FOS, designed to “feed” intestinal
bacteria, can cause gas, bloating,
cramps, abdominal pain, and diarrhea.
GUT-HEALTH GUIDELINES: We’re not
saying you should stop eating beans,
fruits, and vegetables; but if you’re
new to a high-fiber diet, start slow.
Add fiber-rich foods gradually
and drink plenty of water.
To make beans easier to
digest, soak them overnight
to remove oligosaccharides,
the soaking water before
cooking. And if you have
irritable bowel syndrome
(IBS) or other chronic gut
issues, consider a low-
FODMAP diet; studies show
it can improve symptoms.
Check out Healthy Gut, Flat Stomach:
The Fast and Easy Low-FODMAP Diet
Plan by Danielle Capalino, MSPH, RD,
for more information.
2COCKTAIL HOUR. That daily
drink not only harms your liver,
it may be messing with your
gut as well. Alcohol irritates the
stomach lining, interferes with gastric
acid secretion in the stomach, impairs
38 • SEPTEMBER 2019
muscle movement in the intestines, and
relaxes the esophageal sphincter, which
increases the risk of heartburn. Studies
also show that alcohol can cause an
imbalance in gut bacteria and increase
the numbers of harmful bugs.
GUT-HEALTH GUIDELINES: Drink in
moderation, and not every day. If you
do drink, switch to red wine. In one study,
hard liquor reduced beneficial bacteria in
the gut, while moderate amounts of red
wine increased good gut bacteria and
decreased harmful bacteria.
3THE KETO DIET. Short for
ketogenic, the Keto plan
drastically reduces carbohydrate
intake and replaces it with high
quantities of fat. While low-carb diets
have many benefits, they can cause
problems with digestive health. Studies
suggest that a diet high in saturated fat
tends to increase harmful gut bacteria
while diminishing beneficial bacteria.
Keto and other low-carb diets generally
tend to be higher in animal protein,
which may have an unfavorable impact
on the microbiome (nonorganic
versions). And if it’s not grass-fed, red
meat may promote the growth
A disruption in your body’s
circadian rhythm—lots of parties
or late-night work dinners—can
increase the risk of a variety of
of harmful intestinal bacteria and
potentially increase the risk of IBS and
other gut disorders. And some sugar
alcohols, used as sugar alternatives on
low-carb diets, can cause gas, bloating,
and other digestive issues.
GUT-HEALTH GUIDELINES: You don’t
have to ditch your low-carb diet, but if
you’re struggling with belly issues, be
careful with your saturated fat intake,
and skip those sugar alcohols.
ADDICTION. Coffee causes
an increase in stomach acid
and can lead to heartburn, acid
indigestion, or reflux. Caffeine also
stimulates peristalsis—the rhythmic
contractions of the intestines that move
stool matter—which can cause diarrhea
or loose stools in some people. And
drinking coffee can slow digestion:
caffeine increases the production of
adrenaline and noradrenaline, which
causes the heart to beat faster and can
result in decreased blood flow to the
intestines. It’s also a diuretic, which can
impact gastrointestinal health.
GUT-HEALTH GUIDELINES: None of this
means that you can’t ever drink coffee;
just moderate your consumption and drink
a full glass of water after every cup. If you
suffer from heartburn, gastroesophageal
reflux disease (GERD), or excess stomach
acid, try a lower-acid coffee, or switch to a
coffee substitute made from mushrooms
or adaptogenic herbs. And on a happier
note: Some studies suggest that coffee is
actually good for gut bacteria, increasing
diversity and promoting the growth of
some friendly strains.
If your highaction
life means fewer hours
of shut-eye, you may be
compromising gut health.
Lack of sleep increases
stomach acid, decreases
intestinal motility, and
hampers blood flow and
digestion. In one study,
only two nights of sleep deprivation
altered gut microbes and increased the
abundance of bacteria associated with
weight gain, obesity, and type 2 diabetes.
A disruption in your body’s circadian
rhythm—lots of parties or late-night
work dinners—can increase the risk of
a variety of gastrointestinal diseases,
including IBS, GERD, and peptic ulcer
disease. And a high-stress job or lifestyle
can dramatically impact digestive health
THE #1 SELLING CURCUMIN BRAND!
Stronger, More Effective Curcumin
Up to 500
Over 50 scientific studies
Up to 500 times stronger than turmeric^
The ONLY PATENTED curcumin with
turmeric essential oil containing ar-turmerone
Absorption up to 700%
(greater than standard curcumin)
“I guarantee you the
results you deserve
or your money back!”
Terry Lemerond, Founder and President
of Terry Naturally ® products
Absorbs Better • Works Longer • More Effective^^ • Clinically Proven Results
When it’s your health, count on CuraMed ® !
†Occasional inflammation due to exercise or overuse. ††SPINSscan Other Herbal Formula Subcategory Brand Rank; 52 week data ending 6/16/19.
^ Based on enhanced absorption of CuraMed curcumin versus equivalent weight capsule of unstandardized turmeric containing 2% curcumin.
*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.
3 HERBS FOR GAS
Let’s get something straight. The word “bloating”? It’s the word du jour, and I hear it a lot. The thing is, most people who complain
about abdominal bloating don’t know that gas (not just water retention) is a major cause. This “bloat” is any abnormal swelling,
or increase in diameter, of the abdominal area.
A gut full of gas may sound trivial, but that constant pressure and resulting abdominal pain can be among the most annoying
symptoms a person can endure. It pales next to a brain tumor, but it can sure ruin a good day.
Gas can form anywhere in the digestive tract, but it largely comes from bacterial action in the large intestine, as a byproduct of
fermentation. Those bugs live off our waste. So if undigested carbohydrates make their way to the bacterial homeland, the microbes
break them down to simpler compounds, including some in gaseous form. Certain herbs can stimulate the secretion of digestive
juices that assist the body in digestion and can help to alleviate gas.
The parsley family is famous for its collection of gas-suppressing seeds—think fennel, cumin, dill, coriander,
anise, and caraway. The theory is that the abundant essential oils in these seeds bump up digestive juices,
and may also kill bad bacteria.
In my mind, fennel is the world champion. In a recent Italian study, fennel and coriander were both found to
be natural bactericides. A 2016 study found that anethole, a major constituent in fennel seed, restored delayed
gastric emptying. In another trial, 95 percent of study participants taking an herbal mixture containing fennel, as
well as dandelion, St. John’s wort, lemon balm, and calendula, experienced complete relief of colitis symptoms,
including abdominal pain and cramping, within two weeks.
Use fennel, or any of these parsley family seeds, by taking them in capsules, tablets, or tinctures;
or chewing the whole seeds or drinking as a tea as needed.
Ginger, a warming herb, is a first-aid kit on a plate. This time-tested remedy is used by nearly every culture
in the world as a treatment for gas. It reduces gut spasms, absorbs and neutralizes toxins in the GI tract, and
boosts digestive juice secretion, including bile and saliva. A recent paper reported that ginger enhanced fat
digestion by stimulating bile and pancreatic lipase enzymes. This spicy root contains constituents that soothe
the gut and aid digestion.
Prepare a tea and drink after a large meal to ease discomfort. Drink three times a day, or as much as needed
to lessen the bloating. I also recommend taking ginger in capsules and tinctures.
On the whole, warming herbs reduce gas and bloating, and black pepper is an excellent example. It is one
of the most valued herbs in Asia. Piperine, a main active constituent, has a reputation for increasing
bioavailability and absorption of nutrients. It works in part by increasing intestinal motility, which is known
to reduce gas. It is often combined with long pepper, a close relative. Long pepper tends to moisturize
tissues, such as those in the digestive tract, while black pepper tends to reduce excess moisture.
Use black pepper in tea or capsules. Start with 500 mg per meal and increase with each meal until you
have banned the bloat. —Karta Purkh Sighn Khalsa, DN-C, RH
and also lead to changes in gut microbiota,
reducing overall diversity, lowering
beneficial bacteria, and increasing
potentially harmful bacteria.
GUT-HEALTH GUIDELINES: As much as
possible, try to keep a regular sleep routine,
going to bed at the same time every night
and getting up at the same time the next
morning (preferably 8 hours later). And
practice good sleep hygiene: Avoid excessive
caffeine and alcohol consumption, as well
as screen time before bedtime; keep your
bedroom cool, dark, and quiet; and limit
nighttime snacking to small amounts of highprotein
food. If you’re overstressed and
have trouble sleeping, natural sleep aids
such as valerian root and melatonin can help.
6SKIPPING THE GYM. Regular
physical activity not only lowers
stress, encourages weight loss,
and reduces the risk of chronic
disease, it can also positively impact
intestinal bacteria and improve gut
health. If you’re not moving, the
digestive tract can’t move waste
through your system properly, leading to
constipation, IBS, and other gut health
issues. And recent studies suggest that
physical activity can improve gut flora,
promoting diversity and increasing
levels of beneficial bacteria.
GUT-HEALTH GUIDELINES: You don’t
have to be a superstar athlete to reap the
benefits of exercise. Any regular physical
activity, even at low-to-moderate intensities
(think walking, gardening, ballroom
dancing) is beneficial. The key is to find
an activity you like, and keep doing it!
Lisa Turner is a chef, food writer, product developer, and nutrition coach based 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 online at lisaturnercooks.com.
40 • SEPTEMBER 2019
My formula for a better life.
“I take Joint Health Advanced and I’m back to doing the things I love!”
- ANDRE W.
up to 955?
- Dan, Founder
Joint Health Advanced TM is an award-winning, all-natural formula for joint
health. NEM ® (Natural Eggshell Membrane) supports mobility and flexibility and
helps maintain healthy connective tissue and cartilage.* Clinical research
shows that NEM positively impacts your joints in as little as 4-10 days.*
WE TEST OUR FINISHED PRODUCTS FOR
955 TOXIC COMPOUNDS, INCLUDING GLYPHOSATE,
HEAVY METALS AND ENVIRONMENTAL TOXINS.
Visit ReddRemedies.com/955 to learn more.
*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.
Feel Better. Live Better.
eating4HEALTH/FOODS & MEALS THAT HEAL
Seven super foods that support this tiny but important gland /// BY LISA TURNER
For guys, prostate health is one of the
most critical areas of wellness. Prostate
cancer accounts for almost one-third of
newly diagnosed cancers in the United
States and is the second-leading cause
of cancer-related deaths in men in
the Western world. And nearly half of
American men over the age of 50 have
benign prostatic hyperplasia (BPH), an
enlargement of the prostate gland that
can cause uncomfortable urinary
symptoms, as well as bladder, urinary
tract, or kidney problems. The good
news: a handful of nutrients have been
shown to protect against BPH, reduce
the risk of prostate cancer, and keep
the prostate healthy. Some of the best:
beta-sitosterol, a plant
compound that has been
linked with reduced
symptoms of BPH. Some studies also
suggest that plant sterols prevent or
retard prostate cancer formation and
progression. Avocado is also rich in lutein
and other compounds that may protect
against prostate cancer. Other foods high
in beta-sitosterol include wheat germ,
rice bran, soybeans, and peanuts.
RECIPE TIPS: Add diced avocados and red
onions to scrambled eggs; purée avocados
with cocoa powder and honey for a
healthy chocolate mousse; sauté onions,
jalapenos, and garlic, add broth and
chopped avocado, heat through, and purée
until silky for a creamy, dairy-free soup.
and tomatoes in general,
are high in lycopene, a
carotenoid antioxidant that
helps protect against BPH and prostate
cancer. Studies show that increased tomato
consumption is linked with a lower risk of
prostate cancer, and other research suggests
that lycopene can slow the progression of
BPH. Tomato sauce is more effective than
raw tomatoes, since cooking makes
the lycopene more available to the body.
Adding olive oil further enhances its
absorption. Papaya, watermelon, red
peppers, and pink grapefruit are also
good sources of lycopene.
RECIPE TIPS: Sauté spiralized zucchini,
cherry tomatoes, and garlic, and smother
with tomato sauce and fresh basil; cook
tempeh and onions in tomato sauce for
vegan Sloppy Joes (see recipe, right); stuff
bell peppers with cooked quinoa, olives,
rosemary, tomato sauce, and cheese, and
bake until bubbly.
Pumpkin seeds are
loaded with zinc, a mineral
that's critical for prostate
health. Research shows
that zinc plays a role in prostate cell
functions and survival and may help
maintain DNA integrity. Studies suggest
that men with BPH and/or prostate
cancer have lower blood levels of zinc,
and insufficient zinc intake is also linked
to BPH. Dietary zinc is easier for the body
to absorb than zinc supplements. Sesame
seeds, almonds, legumes, eggs, and shellfish
are also good sources of this key mineral.
RECIPE TIPS: Purée pumpkin seeds, almond
butter, garlic, and kale for a nutrientpacked
pesto; make veggie burgers with
ground pumpkin seeds, onions, black
beans, mashed sweet potatoes, and spices.
Tempeh and other
forms of soy are high
in isoflavones, plant
compounds that help protect against
BPH and cancer. Soy isoflavones may
improve signs and symptoms of BPH,
and studies also suggest that soy
products decrease prostate cancer cell
growth, induce cancer cell death, and
regulate other cancer-related cellular
processes. It’s also a great protein
alternative to meat: some research
shows that people who follow a vegan
diet have a 35 percent lower risk of
prostate cancer. Tofu and edamame are
other good sources of soy isoflavones.
RECIPE TIPS: Cut tempeh into thin slices,
season with tamari, and sauté in olive oil
until crispy; coat tempeh with paprika,
cayenne pepper, garlic powder, and salt
for blackened tempeh burgers; steam
crumbled tempeh and use as a filling for
Broccoli is rich
in glucosinolates, plant
compounds that protect
against prostate and other
cancers. In one study, increasing
cruciferous vegetable intake to more than
three servings per week was associated
with a 41 percent reduction in risk for
development of prostate cancer. Broccoli
is also high in vitamin C, an antioxidant
that can reduce the risk of prostate cancer.
Other vitamin C-rich foods include citrus
fruit, tomatoes, peppers, kale, kiwi, and
Brussels sprouts. Kale, cabbage, cauliflower,
arugula, and Brussels sprouts are also
high in glucosinolates.
RECIPE TIPS: Finely chop broccoli florets
and toss with cherry tomatoes, red onions,
and Caesar salad dressing; riff on fried rice
with broccoli florets, shiitake mushrooms,
scallions, and cooked quinoa; thinly slice
broccoli lengthwise, toss with olive oil and
sliced leeks, and roast until crispy.
phytochemicals that can
protect against BPH and
prostate cancer. Garlic, leeks, scallions,
and other members of the allium family
have similarly protective effects. One
study found that men who ate the most
garlic and onions had lower rates of
prostate cancer. Research has also shown
a preventive effect of allium vegetables
against prostate and other cancers, and
one study found that men with the
42 • SEPTEMBER 2019
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
Spicy Sloppy Joes
This flavorful, easy-to-make
entrée swaps tempeh for the
traditional ground beef, with
lots of garlic and onions simmered
in a rich tomato sauce.
Our version is pleasantly spicy;
skip the jalapeño pepper to dial
down the heat. Serve it with a
side salad of arugula, avocado
cubes, and pumpkin seeds for
extra prostate protection.
highest intake of onions, garlic, and
scallions had a significantly lower risk
of prostate cancer.
RECIPE TIPS: Cook finely chopped onions
with honey, white balsamic vinegar, and
minced rosemary until soft for onion
jam; cut yellow onions into thick slices,
brush with olive oil and garlic powder,
and grill until tender; sauté onion rings
in olive oil, drop an egg into the center,
cook until firm, and top with minced
cilantro and salsa.
1 Tbs. olive oil
1 small yellow onion, diced
1 green bell pepper, diced
1 large jalapeño pepper,
seeded and minced
1 package tempeh, crumbled
2 garlic cloves, minced
1 cup tomato sauce
4 Tbs. ketchup
1 Tbs. regular or vegan
2 tsp. mustard
4 gluten-free or whole-grain
1. Heat oil in large skillet over
medium-high heat. Add onion,
bell pepper ,and jalapeño ,
and cook 2 minutes, or until
just tender. Stir in tempeh,
and cook for 5–7 minutes
longer, until tempeh is lightly
browned, stirring frequently
to avoid burning.
2. Stir in garlic, tomato sauce,
sauce, and mustard. Reduce
heat and simmer, covered,
7 minutes, until vegetables
are cooked through and
➐ Green tea is high in
catechin antioxidants, especially
(EGCG), which has been linked in a
number of studies to reduced risk of
prostate and other cancers. In one study,
green tea catechins significantly reduced
the incidence of prostate cancer in men with
an elevated risk. Research shows that
prostate cancer risk declines with increased
consumption of green tea, especially in
men drinking five or more cups per day.
flavors are blended. Season
to taste with salt and pepper.
3. Place bottom half of each
bun on four individual
plates. Divide sloppy joe mix
between roll bottoms. Cover
with bun tops and serve
Per serving: 430 cal; 24g prot;
18g total fat (3g sat fat); 53g carb;
0mg chol; 830mg sod; 2g fiber;
RECIPE TIPS: Purée matcha green tea
powder with honey and coconut milk,
freeze in an ice cream maker, and serve
between cookies for an ice cream
sandwich; whisk matcha into melted
white chocolate chips and form into
balls for truffles; stir matcha and ginger
powder into waffle batter and serve
with warm honey.
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.
SEPTEMBER 2019 • 43
asktheNUTRITIONIST/ANSWERS TO YOUR FOOD QUESTIONS
Eat Like a Greek!
Adopt this style of Mediterranean eating to enjoy tasty food, promote
longevity, and protect against many diseases.
/// BY MELISSA DIANE SMITH
: Do you think there is one
cuisine or cooking style that
is healthier than others?
—Tanya W., Madison, Wis.
I’m biased (full disclosure:
I’m half Greek!), but I think one of
the healthiest and easiest ways to cook
is Greek, especially low-carb Greek. That
means skipping the pita and baklava, and
preparing poultry, meats, fish, shellfish,
and a wide variety of vegetables using
the key ingredients of olive oil, lemon,
garlic, and flavorful herbs. Eating Greek is
not only satisfying and tasty, but it helps
protect against degenerative disease and
The Mediterranean diet is based
on the traditional Greek diet and other
similar food patterns of nearby countries.
It centers around eating real food and
emphasizes extra virgin olive oil and other
healthy fats, seafood, and a wide variety
of vegetables, fruits, whole grains, and
legumes. Refined grain products, refined
vegetable oils, trans-fats, processed meats,
and foods with added sugars are avoided
or discouraged. It was ranked as the best
diet of 2019 according to U.S. News &
Benefits of the Mediterranean Diet
Numerous scientific studies show that a
Mediterranean-style eating plan can offer
widespread health benefits, including
increased life expectancy, reduced risk
of major chronic disease, and improved
quality of life. Some research highlights:
Heart Disease. The Mediterranean diet
has been found to reduce the burden, or
prevent the development, of cardiovascular
disease (CVD), and to improve markers
of CVD, such as waist-to-hip ratio, blood
lipids, and markers of inflammation.
Cognitive Decline. The Mediterranean
way of eating helps brain health too.
One study with 1,864 participants found
that those who followed the diet were
less likely to develop dementia and they
experienced better cognitive performance
in many areas, especially memory.
Cancer. A review of 83 studies published
in October 2017 in the journal Nutrients
suggested that the Mediterranean diet
may help reduce the risk of cancers such
as breast cancer and colorectal cancer,
and help prevent cancer-related death.
Another study, published in October 2015
in JAMA Internal Medicine, found that
women who ate a Mediterranean diet
supplemented with extra-virgin olive
oil had a 62 percent lower risk of breast
cancer than those who ate a low-fat diet.
Other Benefits. Other studies have
shown that the Mediterranean diet is
linked to lower incidence of depression
and lower risk for type 2 diabetes. It also
improves blood sugar control more than
low-carbohydrate, low-glycemic index,
44 • SEPTEMBER 2019
and high-protein diets among people
A 2016 scientific review concluded:
“In the era of evidence-based medicine,
the Mediterranean diet represents the
gold standard in preventive medicine,
probably due to the harmonic combination
of many elements with antioxidants and
How to Go Greek
If you’re interested in a Greek-style
Mediterranean diet, include these foods:
Olive Oil. Use extra virgin olive oil when
preparing foods. Olive oil is loaded with
beneficial monounsaturated fatty acids
and powerful antioxidants, and has been
linked to many health benefits, including
less inflammation, better brain health,
protection against heart disease and stroke,
and the ability to help fight cancer.
Some people think that olive oil
shouldn’t be used in cooking, but that’s
not true. Research shows that with its
high monounsaturated fatty acid and
antioxidant content, olive oil stands up
well to heat. One study published in
2018 found that extra virgin olive oil is
the most stable cooking oil.
Lemons, another staple in Greek cuisine,
provide vitamin C and bioflavonoids as
well as smaller amounts of B vitamins and
minerals. Research shows that consuming
lemon juice controls high blood pressure,
dizziness, and nausea; may help provide
relief from indigestion and constipation;
and soothes respiratory disorders.
Lemons are used in many popular
Greek dishes, including baked chicken
Athenian, broiled lamb chops, shrimp
scampi, and avgolemono soup, the Greek
version of chicken soup (which is made
with chicken, lemon, eggs, and rice).
Garlic is one of the earliest documented
examples of plants employed for treatment
of disease and maintenance of health.
Hippocrates, the revered physician
who said, “Let food be thy medicine, and
medicine be thy food,” prescribed garlic
for a variety of conditions.
Modern research indicates that garlic
may help improve heart health in a number
of ways, may protect against cancer,
and is a triple threat against infections,
boasting antibacterial, antiviral, and
Herbs. Instead of loading foods primarily
with salt, Greek cooking uses a variety
of aromatic herbs, including oregano,
marjoram, dill, fennel, mint, rosemary, sage,
thyme, and parsley. Each herb has medicinal
benefits and adds its own appeal.
Fish and Seafood. Fish and shellfish
are an important part of the Greek diet.
Sardines, a great source of EPA and DHA
omega-3 fatty acids, are one of the most
commonly eaten fish in Greece. Baked or
broiled fish, such as trout, with olive oil,
lemon, and seasonings is a simple, nutritious
entrée that is easy to fix.
Shrimp and scallops, which are both
high in protein and very low in fat, are
the most common types of shellfish used
in Greek dishes. They’re also “fast” foods,
taking less than 10 minutes to prepare.
Souvlaki. One of the best-known
Greek foods is souvlaki or kabobs—small
grilled pieces of meat on a skewer, with
or without vegetables. Souvlaki is typically
made from chicken, lamb, beef, or pork
and also can be made with shrimp, scallops,
or pieces of a firm fish such as sea bass,
mahi-mahi, or swordfish.
Greek Yogurt and Tzatziki. Like regular
yogurt, Greek yogurt is packed with
gut-beneficial probiotics, but it is thicker
because the yogurt has been strained to
remove the liquid whey. This reduces its
lactose content and makes it higher in
protein. People following a Greek diet
often eat Greek yogurt with fruit, or they
eat tzatziki, a dip made with Greek yogurt,
cucumbers, olive oil, and herbs.
Hummus. For Greek-style snacking,
try veggie sticks with hummus, a dip that
has been eaten for thousands of years. It’s
made with garbanzo beans, garlic, sesame
tahini (sesame seed butter), and olive oil.
Greek Salad and Horiatiki Salad.
Made with tomatoes, red onion, cucumber,
olives, feta cheese, olive oil, and red wine
vinegar, both of these salads are common
side dishes. The difference is that Greek
salad also contains lettuce and Horiatiki
salad does not.
Greens. A high intake of greens is a key
component of the Mediterranean diet.
Spinach is a green used in many recipes,
including horta vrasta, a traditional side
dish made with boiled greens topped with
salt, pepper, olive oil, and lemon juice.
The Greek diet also makes extensive use
of endive, dandelion greens, and chicory.
Dolmades are stuffed grape leaves
typically filled with rice, herbs, and
sometimes meats. Grape leaves are
low in calories and have a very high
antioxidant content—about 10 times the
antioxidant activity of grape juice or pulp.
Fresh Fruit. Instead of ice cream or
Greek pastries, reach for strawberries,
grapes, fresh figs, oranges, or apples.
If you don’t like all Greek foods or
have food sensitivities, personalize the
diet.I eat more lamb and beef than fish,
and I avoid grains and tomatoes. This
allows me to avoid symptoms from foods
that cause me problems and still enjoy the
many health benefits of the Greek diet.
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
more at betternutrition.com
For links to the studies cited in this article,
Do you have a question for the nutritionist? We would
love to hear from you. Please email your questions to
SEPTEMBER 2019 • 45
healthyDISH/RECIPE MAKEOVERS FULL OF MODERN FLAVOR
Fiery Labor Day BBQ Sauce
Say goodbye to the summer grilling season and turn
up the heat with this habanero-infused sauce
/// BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC
If you think Chef Jeannette is kidding about the “fiery” in the title of this recipe, let me
alert you: she’s not. This is hot stuff, largely thanks to the intense flavor and spice of
the habanero pepper, one of the strongest types of chili pepper. (Chili peppers are
themselves a member of the Capsicum genus, which means they’re filled with capsaicin,
the pain-killing, metabolism-boosting ingredient that makes them so fiery as well as so
good for you!)
The thing about making your own BBQ sauce is that you control what goes in
there—no artificial ingredients, much less sugar than the store-bought kind, and no highfructose
corn syrup, which most commercial BBQ sauces are loaded with. There’s nothing
here but top-quality, high-flavor, fresh ingredients. And seriously folks, this sauce, in Chef
Jeannette’s words, is kickin’. So use caution. Only the brave need apply! —Dr. Jonny
FEATURED INGREDIENT: Blackstrap Molasses
I’m often asked if there are any sweeteners that are actually good for you. One that always
comes to mind is blackstrap molasses.
Molasses is a byproduct of sugar refining that contains all the nutrients from the raw
sugarcane plant. Since the roots of sugarcane grow very deep, they are able to receive a
pretty broad range of minerals and trace elements that are usually lacking in the topsoil.
During the refining process, sugarcane plants are boiled to a syrup from which the crystals
are extracted. Then they’re boiled two more times, both of which produce molasses. Each
successive boiling produces a molasses with less sugar. Blackstrap molasses comes from
the third (and final) boiling and has the least amount of sugar of the three boils—but
more of the vitamins, minerals, and trace elements found naturally in the sugarcane plant.
Blackstrap molasses is very dark and has a robust, somewhat bitter flavor. It’s used in a
variety of dishes as a sweetener and coloring agent. It’s also widely accepted as a “health
food.” It can be used in any number of recipes and is particularly suitable for gingersnaps,
soy-based sauces, licorice, canned baked beans, and—homemade BBQ sauces!
Blackstrap molasses is a very good source of iron, potassium, calcium, and magnesium,
and an excellent source of manganese and copper. It also contains a small amount of the
cancer-fighting mineral selenium. There are all sorts of claims about the health benefits
of taking blackstrap molasses as a nutritional supplement, some of which are far-fetched.
But where there’s that much smoke, there’s probably a fire somewhere, and there’s no
doubt that this sweet staple is packed with health-promoting nutrients.
To my taste buds, blackstrap molasses is wonderfully delicious and rich, and a nutrientdense
sweetener that I feel good about recommending for most people. Best bet: Look
for unsulfured blackstrap molasses from organic sugar.
NOTES FROM THE CLEAN FOOD COACH
The slow cooker method really helps develop the flavors of this sauce, but if you
don’t have a small one, you can prepare this recipe on the stovetop. After the garlic
has cooked, sprinkle the Sucanat evenly over the onion mixture to melt it. Add the
remaining ingredients, bring to a simmer, lower heat to medium, and cook for about
15 minutes until it thickens and gets a little glossy. Watch liquid level while simmering
and stir in a little more broth or water if it gets too thick. Cool and purée until smooth.
Fiery Homemade BBQ Sauce
Makes about 2 cups (6 servings)
1 Tbs. coconut oil
1 large yellow onion, finely diced
6 garlic cloves, minced
1 habanero pepper, seeded and finely
chopped (or more, to taste)
¾ cup vegetable broth (or water)
½ cup raw apple cider vinegar
½ cup fresh-squeezed lime juice
1 6-oz. can tomato paste
¼ cup Sucanat (or packed brown sugar or
monk fruit, for a no-added-sugar option)
3 Tbs. dark rum
2 Tbs. blackstrap molasses
1 Tbs. Dijon mustard
1 Tbs. Worcestershire sauce
¾ tsp. salt
½ tsp. dried thyme
1. Heat oil in large skillet over medium high
heat. Add onion, and cook about 4 minutes,
until starting to soften. Add garlic, and cook
2. Remove from heat and transfer contents
to a small slow cooker (1-1½ quarts). Stir
in remaining ingredients from habanero
through thyme, and mix well.
3. Cover, and cook on high 1½–2 hours
until mixture comes to a simmer. Remove
insert, stir well, recover, and let sit about
1 hour. Purée cooled sauce until smooth
(an immersion blender works well for this).
Transfer to storage container and keep
refrigerated for up to 2 weeks.
Per serving: 130 cal; 2g prot; 2.5g total fat
(2g sat fat); 23g carb; 0mg chol; 690mg sod;
1g fiber; 16g sugar
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
46 • SEPTEMBER 2019
Terry Naturally Andrographis EP80 Extra Strength
This Ayurvedic answer for optimal health delivers 400 mg of a proprietary blend of both andrographis
stem and leaf extracts, which provides a more powerful variety of phytonutrients (including 80 mg of
andrographolides) for maximum health benefits. Supports immune, joint, and liver health, as well
as daily energy, mental clarity, and more.
Garden of Life Protein Shakes
Garden of Life’s new protein shakes offer convenient, clean, ready-to-drink protein to suit any
lifestyle. The Certified USDA Organic Plant-Based Protein Drink provides 21 grams of complete
protein and 5 grams of MCTs. The Grass-Fed Sport Protein Drinks offer 26 grams of complete protein
with no synthetic hormones or antibiotics. Both drinks contain 0 grams of sugar and are available
in delicious Chocolate and Vanilla flavors.
Only Natural Premium Elderberry
Only Natural’s Premium Elderberry concentrated syrup offers powerful immune support in an easy-totake
liquid. Its potent 10:1 Black Sambucus Extract is rich in cold-and-flu fighting flavanoids. Plus, this
great-tasting elderberry syrup is naturally high in antioxidant properties and can be taken daily.
ChildLife Multi Vitamin & Mineral
ChildLife’s Multi Vitamin & Mineral contains the full spectrum of essential nutrients to support healthy
development, strong immune function, and emotional and mental vitality. This great-tasting liquid formula
makes it easy for children to absorb and take their vitamins daily.
Essential Formulas Dr. Ohirra’s Probiotics
Discover the Dr. Ohirra difference. It’s the only probiotic formula with an extraordinary blend of:
• PREbiotic Culture Medium—fermented vegetables and mushrooms that nourish probiotics.
• PRObiotics—friendly bacteria that help you digest food and support immune response.
• POSTbiotics—pH-balancing organic acids and naturally occurring vitamins, minerals,
enzymes, and amino acids that support digestive function and whole health.
Health Direct AminoSculpt Collagen Energy
Great energy starts in the morning. AminoSculpt Collagen Energy is a new, high-energy collagen.
Every serving gives you 10 grams of medical-grade collagen protein combined with eight energy-boosting
vitamins, minerals, amino acids, and antioxidants to jump-start your day. Best of all, it’s clean
energy without a sugar or caffeine crash.
SEPTEMBER 2019 • 47
cookwithSUPPLEMENTS/EASY WAYS TO BOOST YOUR NUTRITION
The list of apple cider vinegar (ACV) benefits is extensive. Add it to your
smoothies and other drinks to reap its benefits /// BY MAUREEN FARRAR
With plentiful vitamins and minerals, such
as vitamins A, C, and K, iron, magnesium,
and phosphorus, pears provide gut-friendly
fiber that aids in digestion. Fiber helps ferry
food through the digestive system without
the fear of food particles being caught in the
large intestine’s pockets. Apple cider vinegar
assists in this work by providing nutritious
enzymes that help break down food as it
passes through the digestive system. Improving
digestion and supporting the body by ensuring
the proper absorption and distribution of
nutrients, pears and ACV combine to create
the perfect drink for digestion!
1 Tbs. apple cider vinegar
1 medium pear, peeled and cored
1 cup raspberries
1 cup blackberries
2 cups purified water (pH-balanced)
1. Combine all ingredients in a large
2. Blend on high until thoroughly
combined and frothy.
3. Consume immediately or store tightly
sealed and unrefrigerated up to 4 hours.
Per serving: 100 cal; 2 g pro; 1 g fat; 25 g
carb; 10 g fiber; 13 g sugar
Excerpted from Apple
Cider Vinegar Drinks
for Health: 100 Teas,
and Drinks to Help You
Lose Weight, Improve
Energy, Ease Colds,
Relieve Stress, and Look
Radiant by Britt Brandon
Comvita Apple Cider Vinegar with Manuka Honey
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
48 • SEPTEMBER 2019
Managing thyroid and adrenal hormone levels already within the normal
range is the secret to successfully handling daily stress and adrenal fatigue.
That’s why the nutritional scientists at Bluebonnet Nutrition are excited to
introduce Targeted Choice ® Thyroid Boost and Adrenal Support Vegetable
Capsules to our line of whole food-based, structure-function formulas,
which incorporate unique blends of sustainably harvested or wildcrafted
herbal/botanical extracts for optimal glandular support. ◆
The thyroid boost formula contains free-form L-tyrosine, as well as iodine
from a proprietary blend of glandular powder, potassium iodide and brown
seaweeds (i.e., bladderwrack and kelp), and freeze-dried, thyroxine- and
BSE/TSE-free glandular powder sourced from pasture-fed cows in New
Zealand not treated with hormones (rBGH) or antibiotics.
The adrenal support formula, on the other hand, includes essential nutrients
important for the normal production of adrenal hormones, which help to
maintain healthy metabolism, energy and stress levels.
Together, these formulas offer complementary
ingredients that recharge and revive your
body so that you can take on the day
feeling your best. ◆
Available at fine natural food stores
◆ These statements have not been evaluated by the Food and Drug Administration.
These products are not intended to diagnose, treat, cure or prevent any disease.
For additional information on Bluebonnet nutritional supplements, please call
1-800-580-8866, visit www.bluebonnetnutrition.com, or write:
Bluebonnet Nutrition Corporation, 12915 Dairy Ashford, Sugar Land, TX 77478 USA
NOW from Solgar
harvested FROM NATURE
©2019 Solgar, Inc.
Fruits, vegetables, legumes, seeds, ancient grain... kissed by the sun, nurtured by the rain, embraced by the earth...
the source of well-being as nature intended. Not only are plants a great source of nutrition... they can also be a
great source of protein.
That’s the whole idea behind the broad-spectrum nutrition of Solgar ® Spoonfuls: plant-harvested-protein...
vital nutrients... fruit, vegetable and greens concentrates... probiotics, digestive enzymes, flaxseed EFA, plus all the
goodness of ayurvedic botanicals. Three small scoops throughout your day gives you 20 grams of protein plus whole
food and plant-based concentrates, nutrients, and a rich complement of essential vitamins.
From AM to PM, with Solgar ® Spoonfuls you get wholesome, non-GMO, dairy-free protein any way you like it...
once a day... or throughout the day. Earth-harvested-plant-protein never tasted so good... and was never so easy.*
Available in these delicious natural flavors: Vanilla Chai, Chocolate Coconut and Mixed Berry.
For additional information, log on to www.solgar.com or call us at 1-800-645-2246
NOTICE: Use this product as a food supplement only. Do not use for weight reduction. **At time of manufacture.
Spectra is a trademark of VDF FutureCeuticals, Inc., used under license. Unique IS-2 is a trademark of Unique Biotech Limited.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.