Better Nutrition February 2020

online.magazines

YOUR ULTIMATE RESOURCE FOR NATURAL LIVING

FEBRUARY 2020 * betternutrition.com

LOVE YOUR

HEART

Special report: Is insulin resistance the

first sign of heart disease? p. 28

THE

MAGIC OF

MUSHROOMS

How supplementing with

them does wonders for

your body & mind

12 Tasty &

Time-Saving

MEALS

Recipes Inside!

Turkey Zucchini

Lasagna • Frontier Bison

Stoup • Winter Greens Salad •

Mini Mexican Slow Cooker

Meatloaves • Dairy-Free

Raspberry-Vanilla

Yogurt • Easy Veggie

Fried Rice

6 Foods

High in

OMEGA-3

FATS

Help Your Dog

Live Longer

With COQ10


Shake Up Your Routine

With New Great-Tasting Collagens

Garden of Life® has expanded its line of Grass Fed Collagen products to meet your specific

needs. We are excited to introduce six new, great-tasting Collagen products with added

ingredients to empower extraordinary health. From super beauty formulas, to creamers,

to greens formulas, we have the clean delicious answer in our collagen powders.


CONTENTS

February 2020 / Vol. 82 / No. 2

47

Get a healthy

dose of coldweather

veggies

with our Winter

Greens Salad.

28

32

features

The Insulin/Heart Connection

For years, we’ve been told that high cholesterol

is a contributing factor to heart disease, but

recent research has called that idea into question.

So what’s the real predictor of future heart

issues? A growing body of evidence points to

insulin resistance.

Little Shifts, Big Results

Transforming your health may be easier

than you think. The key is to start small, with

manageable changes to your lifestyle that can

really add up. We asked Mark Hyman, MD,

bestselling author and founder and director

of The UltraWellness Center, for simple changes

that can be made gradually, helping put you on

the path to better health this year—and

for years to come.

departments

6 NEWSBITES

Keep Your Pet’s Heart Healthy

Tips from a top cardiologist.

10 PASSION BEHIND THE PRODUCT

Bonafide Provisions

Leading the bone broth revolution.

12 HOT BUYS

Sweetheart Deals

New and natural products.

14 CHECK OUT

Vitamin D: How Much Is Enough?

The skinny on the sunshine vitamin.

18 ASK THE NATUROPATHIC DOCTOR

Medicinal Mushrooms

Feast on fungi for better health.

20 HERBAL WELLNESS

Herbs for Eye Health

The best vision-boosting botanicals.

24 NATURAL REMEDY

Listen to Your Thyroid

A tiny gland with big health benefits.

26 CBD SCOOP

CBD for Better Sleep

Rest easy with hemp.

38 AROMATHERAPY RX

Aromatherapy for a Healthy Heart

Surprising benefits of essential oils.

40 NATURAL BEAUTY

Get a Healthy Smile with Xylitol

The sweet way to clean your teeth.

42 ASK THE NUTRITIONIST

Come-Together Fast Food

How to make healthy meals in a jiffy.

44 EATING 4 HEALTH

Omega-3 Fat Facts

The lowdown on EPA and DHA.

46 HEALTHY DISH

Nourishing Winter Greens Salad

A summery dish for cold weather.

48 COOK WITH SUPPLEMENTS

Probiotic Yogurt Powder

Make your own fermented food.

CLICK ON

THIS!

Resources &

References

For links to studies

cited in our articles

and other helpful

sites and books, visit

betternutrition.com.

20 Heart-Healthy

Chocolate Recipes

We picked our

20 best chocolate

recipes of all time

and combined them

into one easy-to-read

article. Find it only at

betternutrition.com/

chocolate.

recipes

include:

Cocoa-Nut Truffle

Balls

*

5-Minute Low-Carb

Brownie Pudding

*

Roasted Banana &

Chocolate Chunk

Mini Loaves

*

Chili- & Chocolate

Spiked Cornbread

*

Mexican Maca Hot

Chocolate

Sign Up for Our

Healthy Buzz

Newsletter

You’ll receive a

carefully curated

list of articles,

recipes, and product

giveaways in

your inbox.

Cover photo: adobestock.com; This page: Pornchai Mittongtare

2 • FEBRUARY 2020


This season, when it comes to

your immune health:

or trust Ester-C ®

The only vitamin C with

24-hour immune support*

Don’t take chances.

Do all you can to support your immune health:*

Eat healthy, get your rest— and take Ester-C®

every day.* Taken just once a day, Ester-C® capsules,

vegetarian tablets or effervescent powder

packets absorb into your system and stay there

longer than regular vitamin C to deliver 24-hour

immune support and potent antioxidant activity.*

So now more than ever, trust your immune health to

Ester-C®… Nothing Else Works Like It.*

One daily dose works for 24-hours.* Non-GMO. Gluten Free.

Available at health, natural food and vitamin specialty stores.

, Ester-C ® and The Better Vitamin C ® are registered TMs of The Ester C Company.

*As defined by SPINs, 52 w/e 10.16.2019 (dollars)

*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.

AmericanHealthUS.com

©2020 American Health Inc. | 19-AH-1304


EDITOR’S LETTER

Happy Hearts

YOUR ULTIMATE GUIDE TO NATURAL LIVING

Our Writers

Meet the passionate people behind this

Editor in Chief Nicole Brechka

issue of Better Nutrition!

Creative Director Rachel Joyosa

Executive Editor Jerry Shaver

Associate Editor Elizabeth Fisher

It’s February, which means it’s time to * Jeannette Bessinger, CHHC, is an

Digital Editor Maureen Farrar

award-winning educator, author of

Copy Editor James Naples

celebrate chocolate—and your heart!

Beauty Editor Sherrie Strausfogel

multiple books, and a real food chef.

Did you know that cacao beans have

She’s helped thousands of people make

Contributing Editors Vera Tweed, Helen Gray

almost twice the antioxidants of red

lasting changes to deeply entrenched

Contributing Writers Jeannette Bessinger, CHHC,

wine and up to three times the amount

habits that no longer serve them.

Jonny Bowden, PhD, CNS, Cheryl

jeannettebessinger.com

Cromer, Matthew Kadey, MS, RD,

found in green tea? The same beans that

Emily A. Kane, ND, LAc, Melissa Diane

create an almost heavenly taste sensation * Jonny Bowden, PhD, CNS, is a boardcertified

nutritionist and the bestselling

Print Ad Coordinator Kim Hoff

Smith, Lisa Turner, Neil Zevnik

when ground into cocoa powder or

author of 15 books, including The 150

Prepress Manager Joy Kelley

chocolate are actually good for you—a

Prepress Specialist Idania Mentana

Healthiest Foods on Earth and Living

superfood capable of enhancing health

Low Carb. jonnybowden.com

on many levels, especially heart health.

Editorial Offices 512 Main Street, Suite 1

* Cheryl Cromer is an artisan aromatherapist

El Segundo, CA 90245

Cacao’s real benefit comes from the

310-873-6952

with more than 20 years’ experience.

beans’ rich source of flavonols, a class of

Based in Winter Park, Fla., she specializes

General Manager Rob Lutz

antioxidants. The research is impressive:

in writing about aromatherapy and the

AIM Retail Group rlutz@aimmedia.com

970-291-9029

Studies show that cacao may help

spa lifestyle.

Integrated Media Sales Kevin Gillespie

inhibit the oxidation of LDL cholesterol * Matthew Kadey, MS, RD, is an Ontario,

Director – Eastern U.S. kgillespie@aimmedia.com

Canada-based dietitian and food writer who

and Midwest 603-305-5106

(the “bad” kind), improve mood, protect

against Alzheimer’s disease, fend off

has contributed nutrition and recipe features

Integrated Media Sales Candice Smith

to dozens of publications. He is also the

Director – Western U.S. csmith@aimmedia.com

fatigue (particularly among chronic

603-361-5762

author of Rocket Fuel: Power-Packed Food

fatigue sufferers), decrease blood pressure,

for Sports + Adventure. matthewkadey.com

Retail Development Group 2400 NE 65th Street, Ste. 623

and deter cancer and cardiovascular

Fort Lauderdale, FL 33308

* Emily A. Kane, ND, LAc, has a private

800-443-4974, ext. 702

problems. High antioxidant foods,

practice in Juneau, Alaska, where she lives

Director of Retail Sales Joshua Kelly

including dark chocolate, have also been

with her husband and daughter. She is the

jkelly@aimmedia.com

author of two books on natural health,

800-443-4974, ext. 702

shown to boost the body’s resistance

to air pollution. Cacao is also a great

including Managing Menopause Naturally.

Marketing Designer Judith Nesnadny

dremilykane.com

jnesnadny@aimmedia.com

source of the mineral sulfur, known to

* Melissa Diane Smith, Dipl. Nutr.,

Accounting & Billing Yolanda Campanatto

promote beautiful hair, skin, and nails.

ycampanatto@aimmedia.com

is a holistic nutritionist who has 25 years

Not all forms of chocolate or cocoa

of clinical experience and specializes in

powder offer these health payoffs—you

using food as medicine. She is the author

want dark chocolate, 100% cocoa powder,

of Going Against GMOs and other books.

or raw cacao beans or nibs. When

melissadianesmith.com

buying dark chocolate, the higher the

* Sherrie Strausfogel has been writing

percentage of cacao content, the better.

about natural beauty for more than

ACTIVE INTEREST MEDIA, INC.

In addition to enjoying dark chocolate,

20 years. Based in Honolulu, she also

AND SUBSIDIARIES

Chairman & CEO Andrew W. Clurman

writes about spas, wellness, and travel. She

what else can you do to keep your heart

Senior Vice President, Treasurer, CFO, & COO Michael Henry

is the author of Hawaii’s Spa Experience.

Vice President, IT Nelson Saenz

strong? Jonny Bowden, PhD, CNS, has

Vice President, Audience Development Tom Masterson

some serious food for thought about * Lisa Turner is a chef, food writer, product

Vice President, Production and Manufacturing Barb Van Sickle

Vice President, People & Places JoAnn Thomas

developer, and nutrition coach in Boulder,

this on p. 28. He discusses why insulin

AIM Board Chair Efrem Zimbalist III

Colo. She has more than 20 years of

resistance underpins most forms of

experience in researching and writing about

cardiovascular disease. So curl up

nourishing foods. lisaturnercooks.com

facebook.com/

twitter.com/

with some dark chocolate (try Lily’s

BetterNutritionMagazine

betternutrition

* Vera Tweed has been writing about

stevia-sweetened chocolate) and read

supplements, holistic nutrition, and

pinterest.com/

instagram.com/

how you can give your heart some love!

fitness for more than 20 years. She is

bnutritionmag

betternutritionmag

the editorial director at Natural Health

Connections and the author of Hormone

Harmony and other books. veratweed.com

BETTER NUTRITION, ISSN #0405-668X. Vol. 82, No. 2. Published monthly by Cruz Bay Publishing,

* Neil Zevnik is a private chef specializing

an Active Interest Media company. 5720 Flatiron Parkway, Boulder, CO 80301; 303-253-6300;

fax 303-443-9757. ©2020 Cruz Bay Publishing. All rights reserved. Mechanical requirements and

in healthy cuisine, with clients who have

circulation listed in Standard Rate and Data Service. The opinions expressed by the columnists and

nbrechka@aimmedia.com

contributors to BETTER NUTRITION are not necessarily those of the editor or publisher. Fraudulent

included Elizabeth Taylor, Pierce Brosnan,

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

Jennifer Garner, Charlize Theron, and the

publisher. BETTER NUTRITION does not endorse any form of medical treatment. The information

presented here is not meant to diagnose or treat any medical condition. We urge you to see a

CEO of Disney. neilzevnik.com

physician or other medical professional before undertaking any form of medical treatment.

4 • FEBRUARY 2020


Pure Food Supplements from our certified organic farms to YOU.

BIOAVAILABLE VITAMINS & MINERALS • NON-GMO • SUSTAINABLE

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NEWS*BITES

BY VERA TWEED

How to Keep Your

Pet’s Heart Healthy

“Pets bring a lot to the table in terms of

unconditional love, which is a significant

factor in heart longevity,” says boardcertified

cardiologist Stephen Sinatra,

MD, a pioneer in nutritional healing

and a big fan of animals. Dogs, cats,

and horses have played important parts

in his life.

“If you come home to a loving dog

after a heart attack, your incidence of

survival is much higher than coming

home to an empty house—or even

a judgmental spouse,” says Sinatra.

So feeding your pets well will enhance

both their health and yours.

in preventing and relieving heart failure.

Sinatra developed a line of products for

pets called Ageless Paws (agelesspaws.

com); his CoQ10 drops have 10 mg of

liposomal CoQ10 per serving.

Three pet dogs on his regimen—an

elkhound and two chows—maintained

good health into their later years and

outlived counterparts in their breeds.

The Most Nutritious Foods for Pets

“A lot of canned pet food uses old

animals,” says Sinatra. “Old animals

lose their nutritional value, and

certainly their CoQ10 content.” These

are the best food options:

*

*

Sardines and wild salmon are high

in CoQ10 and healthy omega-3 fats,

and low in mercury.

Animal hearts and livers are other

top food sources of CoQ10.

In addition, look for pet foods made

without additives and other chemicals.

Bison is a clean food source because

it’s raised without growth hormones

and rarely given antibiotics.

A Personal Dog Story

“Over the years, I had dogs that died of

heart failure, and it’s heartbreaking,”

recalls Sinatra. “Here I am as a heart

specialist—so I decided to place my

dogs on COQ10 and I also gave them

sardines and wild salmon, because they

contain a high degree of CoQ10.” The

nutrient is essential for the heart to

generate energy and plays a vital role

Pet Supplement Tips

* CoQ10 drops can be added to pet food.

* A low-dose multivitamin designed for dogs or cats will

guard against nutrient deficiencies.

* Probiotics can enhance digestion and immunity.

* For joint health, good ingredients in formulas include green-lipped

mussel extracts, glucosamine, and MSM.

Photo: adobestock.com

6 • FEBRUARY 2020


NEWS*BITES

CBD Relieves

Peripheral

Neuropathy

A common complication of diabetes,

peripheral neuropathy can also

be caused by chemotherapy or

various health conditions that

damage nerves in the hands or

feet. It’s difficult to treat—but

topical CBD in a cream or lotion

can help, according to a study of

29 patients led by Scripps Mercy

Hospital in San Diego. Compared

to a placebo, daily application of

a topical CBD product containing

250 mg of CBD per 3 fluid ounces

for four weeks significantly reduced

intense or sharp pain and cold

and itchy sensations, with no

adverse effects.

THE 10-HOUR

EATING PLAN

Eating only during a 10-hour window each

day can help you lose weight, lower blood

pressure and harmful cholesterol, and

sleep better, as well as reduce your

risk for diabetes and heart disease,

according to a study by the University

of California, San Diego, and the

Salk Institute in La Jolla, Calif.

Such an eating pattern restores

your body’s natural circadian

rhythms, and it’s easier to

follow than completely

revamping your diet.

8 • FEBRUARY 2020

THEANINE

Boosts Mental

Performance

Theanine, a calming substance found in tea, is known to reduce

stress and enhance sleep, even when taken in a single dose. But

a longer-term Japanese study found that when taken daily for

four weeks, the supplement also enhanced mental performance.

Published in the journal Nutrients, the study compared the effects

of a placebo and 200 mg daily of theanine in a group of healthy

people who had not been diagnosed with any psychiatric condition

but were experiencing some difficulties with sleep and stress. After

taking the supplement at bedtime for four weeks, those in the

study fell asleep faster, stayed asleep longer, felt less anxious, and

experienced a better mood. In addition, tests showed improved

mental performance.

The supplement tested in this study, Suntheanine, is a patented

form of theanine that can be found as an ingredient in many

supplement brands. It’s usually taken during the day to relieve stress

and enhance attention span, and before bedtime to improve sleep

without causing morning drowsiness.

The theanine content of green tea ranges from 8mg to 30mg per

cup. White, oolong, and black teas contain smaller amounts.

“Eating and drinking everything

(except water) within a consistent

10-hour window allows your body

to rest and restore for 14 hours

each night,” says study co-author

Emily Manoogian, PhD. Most

people in the study ate the first

meal of the day a bit later and

the last one a bit earlier, but

did not skip meals. Although

they were not asked to

reduce calories, many did

so spontaneously, simply

because less of their

day included eating.

Photos: adobestock.com


Sweet on Monk Fruit

Monk fruit, a Zen-like sounding natural

sweetener, has become a favorite among

low-carb eaters and keto aficionados.

Also known as luo han guo, this upand-coming

sweetener is gleaned from

a small round sweet melon fruit grown

in China and Southeast Asia. Lore has

it that Buddhist monks in the 13th century

were the first to cultivate the fruit, and

hence its name. The sweetener is created

by removing the seeds and skin of the

monk fruit and crushing it to collect

the juice, which is then processed into

a concentrated powdered and liquid

form. Monk fruit has been used as

a natural remedy in traditional Eastern

medicine for centuries, and the

sweetener has recently become more

widely available in the United States in

powdered and liquid forms— the Food

and Drug Administration (FDA) approved

its use as a sweetener in 2010, deeming

it “generally recognized as safe” (GRAS),

which means there is an expert consensus

that this food ingredient is safe for

its intended use with no recognized

negative side effects.

*

*

*

It has a glycemic index of zero,

so it won’t drive up your blood

sugar levels.

It has virtually no carbohydrate

calories in its pure powdered or

liquid form. The compounds that

give monk fruit its over-the-top

sweetness are called mogrosides,

which, unlike simple carbs such

as sucrose and fructose, are not

absorbed in the upper gastrointestinal

tract and, in turn, do not contribute

calories to our diet. However, some

manufacturers mix monk fruit with

different sweeteners to balance

out its sweet intensity, which may

slightly impact calorie levels.

People find that neutral-tasting

monk fruit sweetener is free of

the unappetizing flavors that befall

some other sugar substitutes.

Since it has no direct impact on blood

sugar levels, monk fruit sweetener

appears to be a good option for people

with or at risk for diabetes. But research

addressing the impact this sweetener

has on this demographic is sorely lacking.

Some test-tube and animal studies

suggest that mogrosides extracted from

monk fruit may have anticancer and

antioxidant properties, which could help

protect our cells from the damaging

effects of free radicals. Further research

is needed to understand if dosages

typically consumed by humans would

have any benefit.

How to Use Monk Fruit

You can use monk fruit sweetener in

multiple forms—granules, powders,

and liquids. You can add it to beverages

like tea, oatmeal, yogurt, pudding, baked

goods, and other things that you’d like to

taste a bit sweeter. Because it’s stable at

high temperatures, monk fruit sweetener

can be used in baked goods like muffins.

Just remember that you only need to

use a small amount because it tastes

so much sweeter than sugar. When you

are new to using monk fruit sweetener

in your cooking, it’s best to follow

manufacturer directions for best results.

—Matthew Kadey, MS, RD

For many, monk fruit sweetener is

appealing for four major reasons.

*

It’s unbelievably

sweet—roughly 200

times sweeter than

standard sugar, so a

little goes a long way.

Photos: adobestock.com

43% OF ANTIBIOTIC PRESCRIPTIONS ARE INAPPROPRIATE

Among 130.5 million antibiotic prescriptions analyzed by researchers in Portland, Ore.,

only 57 percent were appropriate for the condition being treated. The rest were either

incorrectly prescribed or had no evidence to support their use in the situation.

FEBRUARY 2020 • 9


PASSION BEHIND THE PRODUCT *

companies fostering personal & global well-being

Bonafide Provisions

The exploding popularity of bone broth is just one key to this

company’s success

BY NEIL ZEVNIK

Let’s admit it—bone broth is trendy,

one of the latest and most ubiquitous

entries in the “healthy & good for you”

sweepstakes. But you might be startled

to learn that its origins are virtually

prehistoric. Early man sought to use

every bit of the creatures he hunted for

food, and that included the bones and

sinews that had to be boiled in liquid to

unlock their nutritional treasures.

Once civilization got rolling, bone

broth continued to be utilized and

valued. Traditional Chinese medicine

employed it as a remedy for colds, flu,

and diseases affecting the gastrointestinal

tract, joints, skin, lungs, and

muscles. Ancient Roman gourmands

used it in such enticing dishes as Pig’s

Trotters with Pearl Barley and Pork in

Sweet Wine and Fig Sauce.

For Sharon Brown, this history is

more personal. Her discovery of the

benefits of bone broth led to a radical

improvement in her son’s health, and

led her to become a Certified Nutritional

Therapy Practitioner. And the cornerstone

of her practice is a belief in the

efficacy of bone broth as an integral part

of a whole-food diet.

But authentic bone broth is incredibly

time-consuming to make—it requires

anywhere from 18 to 48 hours of slow

simmering to prompt the bones to

release their collagen and nutrients.

Providing nutritious broth for her family

was one thing, but Brown quickly found

that producing it for her clients was

unfeasible. “We would sell out of the

broth every day, and we realized that

we needed to bring this product to the

market because there was a need for

real bone broth, made the way our

ancestors made it,” she says.

“Our broth had

to be made the

way our ancestors

made it—with

just the bones of

the animal, apple

cider vinegar, garlic,

onions, and Celtic

sea salt,” says company

founder and Certified

Nutritional Therapy

Practitioner Sharon Brown.

Bringing Bone Broth

to the Masses

Brown prevailed upon her husband

Reb, a professional chef, to develop a

commercial recipe that replicated her

home brew. Their requirements were

strict: all the ingredients had to be organic,

the bones had to be sourced from

grass-fed pasture-raised animals, and

there could be no fillers, preservatives,

or additives. “Our broth had to be

made the way our ancestors made

it—with just the bones of the animal,

apple cider vinegar, garlic, onions, and

Celtic sea salt.” And it had to be frozen,

Brown notes, “just like you would at

home. After all, freezing is Mother

Nature’s preservative.”

For Brown, this was an opportunity

to expand her mission of improving

people’s lives through food. “My world

consisted of helping patients one by

one with their nutritional needs. When

we launched Bonafide Provisions,

I realized that I had the opportunity

to help more people in a more

impactful way. I received

a testimony recently

from a throat cancer

patient who shared

that our broth was

the only thing he

could consume

while going

through his

treatments.”

And with a

brand new line

of all-organic, bone

broth-based soups

recently added to their line,

including Tomato Basil, Broccoli

Cheddar, Creamy Mushroom, French

Onion, and Butternut Squash, Bonafide

now offers the benefits of bone broth

to a larger audience that might not be

ready to take the plunge into straight

broth. It’s all part of Brown’s ultimate

goal: “From our kitchen to yours, it is

our mission to help everyone experience

abundant wellness through the power

of food.”

10 • FEBRUARY 2020


make it!

Frontier Bison Stoup

Serves 6

This hearty cross between

a stew and a soup is the

perfect antidote to a blustery

winter’s day. If you don’t like

bison, beef is an easy substitute.

3 Tbs. olive oil, divided

1½ lbs. bison clod roast, cut into

½-inch cubes

1 large yellow onion, diced

4 large carrots, peeled & diced

3 ribs of celery, diced

2 24-oz. pouches Bonafide Frontier

Blend Bone Broth, defrosted

2 cups frozen corn kernels

2 large Yukon Gold potatoes, diced

1 cup cooked pinto beans

2 small sprigs fresh rosemary

Chopped Italian flat-leaf parsley

for garnish

1. Heat 2 Tbs. oil in large heavy pot

or Dutch oven over medium heat.

Add bison, and cook, stirring,

until well-browned. Remove from

pot with slotted spoon, and set

aside. Add remaining oil, onion,

carrots, and celery to pot, and

cook, stirring often, until onion is

translucent.

2. Add broth, and bring to a boil.

Add corn, potatoes, beans, bison,

and rosemary. Bring to a boil,

reduce heat, cover, and keep at

a vigorous simmer until meat is

tender and vegetables are cooked

but still firm, about 25 minutes.

Photo: Pornchai Mittongtare; Styling: Robin Turk; Food Stylist: Claire Stancer

3. Remove cover, and increase

heat to medium. Allow to cook

uncovered until some of the broth

evaporates and mixture reaches

consistency of a very thick soup

or thin stew, stirring often to prevent

burning. Remove rosemary

sprigs, add salt & pepper to taste,

and serve sprinkled with chopped

parsley.

Per serving: 450 cal; 40g prot; 12g total fat

(2.5g sat fat); 48g carb; 80mg chol; 500mg

sod; 8g fiber; 8g sugar

FEBRUARY 2020 • 11


HOT BUYS *


A Keto Dieter’s Healthy

Best Friend

Reproductive Aid

With high-potency Gaia Herbs Fertility

lipase and protease Support helps promote

enzymes to break healthy hormone

down fat and protein, levels and ovulation

Enzymedica Digest Keto rhythm. With organic

provides relief for gas, chaste tree, organic

bloating, and changes ginger root, organic

in bowel movements dandelion, cramp bark,

common to the keto and partridge berry,

diet. Additionally, this botanical blend

these capsules help also helps to maintain

digest up to 44g of healthy cycles during

fat and 20g of protein. preconception. On

This helps your body average, it takes

to absorb all the around one month

goodness from what to notice results.

you eat, supercharging

your diet.

new & notable

Sweetheart Deals

Give your fertility a boost, improve your digestion on a keto diet, and more

A Good Egg

(Substitute)

Bob’s Red Mill Gluten Free

Vegan Egg Replacer is a

vegan baking essential

made with four simple

and clean ingredients:

potato starch, tapioca

flour, baking soda, and

psyllium husk fiber—

no grains, soy, gluten, or

beans. This proprietary

powdered egg substitute

is perfect for egg-free

baking and can be

used in cakes, cookies,

muffins, pancakes,

quick breads, and

more.


The Cleanest of

Clean for Baby

When it comes to Castile

soap, there are many

reasons to love it. Most

important, it’s true

soap—not detergent.

That means no synthetic

preservatives, emulsifiers,

or surfactants. Earth

Mama Organics Simply

Non-Scents Baby Wash

is made with 100%

organic Castile soap

for an extra-gentle

wash. There are no

artificial fragrances,

triclosan, phthalates,

parabens, or sulfates.

Earth Mama baby

washes are also

available in Sweet

Orange and Calming

Lavender.


Mega Magnesiums

New Chapter has introduced

two easy-to-absorb

magnesium powders.

Active Magnesium Powder +

Coconut Water is designed

to help enhance

muscle recovery and

boost energy for active

bodies. Coconut water

is included for its high

electrolyte content.

The Women's Magnesium

Powder + Tart Cherry

promotes relaxation

and muscle recovery.

Tart Cherry is added

for its sleep-inducing

properties.


CBD

DOES THIS

SH*T EVEN

WORK?

Yes. Definitely YES. If you take the right stuff.

These days everyone is jumping on the CBD train.

Why? Because it works, providing you take the

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Vitamin D—also known as the sunshine

vitamin because our bodies naturally

produce it after exposure to the sun—

is essential for calcium absorption,

strong bones, and other aspects of

health. Observational studies have found

that adequate levels of vitamin D

14 • FEBRUARY 2020

guide to cutting-edge supplements

Vitamin D:

How Much Is Enough?

Supplements of the sunshine vitamin have become popular

because it’s difficult for most people to get enough

from food and sun exposure

BY VERA TWEED

correlate with less likelihood of high

blood pressure; atherosclerosis;

type 1 and type 2 diabetes; and colon,

prostate, and breast cancers.

Vitamin D also plays a role in

healthy immune function, mood,

energy production, pain prevention

and relief, and the ability to heal from

injury. In addition to osteoporosis,

deficiencies can contribute to heart

and lung problems, neurological

diseases, and autoimmune conditions.

Unfortunately, in these days

of skin cancer concerns and SPF 40

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sunblocks, it isn’t always easy to

maintain optimum levels of vitamin D.

That’s where supplements come in, and

they can make a big difference. Looking

for direct effects of supplementation,

Canadian researchers examined

13 earlier, well-designed studies where

people age 60 or older were given daily

vitamin D and tested for balance and

muscle strength. They concluded that

consistently taking 800 to 1,000 IU (20

to 25 mcg) of vitamin D daily improved

both balance and strength in older

people, which can enrich daily life and

prevent falls.

CHECK OUT

How to Understand

Vitamin D Labels

Quantities of vitamin D listed on

labels of foods and supplements

can be confusing because new

units of measurement are being

introduced. Until recently, labels

routinely listed quantities of the

vitamin in international units (IU),

and information online, in books,

and in studies would typically

express vitamin D amounts in IU.

But that’s changing.

According to new FDA labeling

rules for food and supplements,

vitamin D amounts must be

expressed in micrograms (mcg).

Since all product labels can’t

instantly be changed, there is a

transition period during 2020.

During this transition, you may

see vitamin D amounts listed as IU,

mcg, or both, so it can be difficult

to compare products. Here’s how

these measurements translate:

2.5 mcg = 100 IU

5 mcg = 200 IU

10 mcg = 400 IU

15 mcg = 600 IU

20 mcg = 800 IU

25 mcg = 1,000 IU

If you’re mathematically inclined:

1 IU = 0.025 mcg. To convert mcg

to IU, multiply the mcg number

by 40.

16 • FEBRUARY 2020

Should You Take a Vitamin D

Supplement?

There’s a good chance that the answer

is “yes,” but it isn’t a foregone conclusion.

A government survey that tested blood

levels of vitamin D in nearly 5,000

American adults found that about

42 percent had low levels. People who

had darker skin, were obese, had low

“good” HDL cholesterol, didn’t drink

milk (which is fortified with vitamin

D), or were in overall poor health were

more likely to be deficient.

However, this survey may have

underestimated the number of people

who need more vitamin D because

it tested for deficiency levels that are

known to lead to disease—which are

lower than optimum or ideal levels of

the vitamin. For example, a vitamin D

deficiency may lead to osteoporosis,

but a simple shortfall—lower than

optimum vitamin D levels—might

make you more prone to colds or winter

blues, without an obvious connection.

You can track your vitamin D intake

from food with a website and app such

as QSun (qsun.co) and Care Clinic

(careclinic.io). The Recommended

Dietary Allowance (RDA) for vitamin

D is 600 IU (15 mcg) daily for ages

1 through 70 and 800 IU (20 mcg)

after age 70. But many holistic doctors

suggest higher amounts. You can

customize your dosage with supplements,

which come in a range of potencies

up to 10,000 IU (250 mcg).

There are two types of vitamin D

supplements: D3, the naturally occurring

form that your body makes when exposed

to the sun, and D 2

, which occurs in

plants. D 3

is the preferred version as

it’s easier for the body to absorb. Most

vitamin D 3

supplements on the market

are made from lanolin.

Why You Should Get a Vitamin D

Blood Test

General supplement recommendations

can’t account for differences in individual

health states, diet, digestion, and sun

exposure, yet all of these factors can

influence your personal needs. A blood

test to check your vitamin D levels is

the best way to tell if you need more.

Some doctors include vitamin D tests

in routine health checks, and most

insurance plans cover the cost.

A blood level under 20 ng/mL

(nanograms per milliliter) is considered

deficient for bone health. Many experts

consider that 40 to 80 ng/mL is good

for overall health. The Vitamin D Society

(vitamindsociety.org) goes so far as to

say that 100 to 150 ng/mL is an ideal

range for whole-body health.

However, other medical experts

believe vitamin D levels over 150 ng/mL

are dangerous. Although toxicity is rare,

vitamin D can build up in your body

over time. Signs that may be related

to an overload of vitamin D include

high blood levels of calcium, nausea,

constipation, diarrhea, and stomach

pain. If you routinely take vitamin D

supplements, get your blood levels

tested regularly, especially if you are

taking a high-dose formula.

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ASK THE NATUROPATHIC DOCTOR *

answers to your health questions

Medicinal Mushrooms

These popular fungi offer a bevy of health benefits

EMILY KANE, ND, LAC

QDo mushrooms really have

medicinal qualities? How do I

know which mushroom I need?

Mushrooms have been used throughout

human history for food, clothing,

tools, and medicine. Writings about

mushrooms are featured in the Yellow

Emperor’s Classic of Traditional Chinese

Herbs, dated from 1644. Fungi and

humans share up to 50 percent of their

DNA, whereas most plants share less

than 10 percent of their DNA with

humans. Fungi and humans can both

be infected by common pathogens, but

fungi are much more adept at manufacturing

compounds to combat these

pathogens than are humans.

Because of the similarities between

fungi and animals, our bodies can digest,

assimilate, and utilize these fungi as

functional foods. Most people are familiar

with the fruitbody (mushroom cap),

which is the end stage of the fungal life

cycle. But the mycelium (underground

network) also holds crucial healthpromoting

compounds for repair and

regeneration. The fruitbody is the

reproductive stage of the fungi with seedlike

spores for complete reproduction.

Compounds found in the fruiting bodies

are just one part of the full range of

mushroom constituents. Mushrooms

confer benefits to multiple systems

in the human body including the

cardiovascular, digestive, neurological,

immune, reproductive, skin, skeletal,

and muscular systems.

Potent Properties

The claim most frequently attached

to mushrooms, for good reason, is that

they can support healthy human immune

function in general, and many have

specific anticancer potential. Lion’s

mane (so named due to its shaggy

appearance) excels on this front. Studies

show that lion’s mane stimulates natural

killer (NK) cell activity. NK cells are our

primary defense against many types

of viruses as well as cancerous tumors.

Lion’s mane extracts also stimulate

the production of nerve growth factor

(NGF), which promotes myelin sheath

growth in nerve cells. Healthy myelin

sheaths are important for efficient

neuron communication.

Medicinal mushrooms are also

known to help regulate blood sugar.

If blood sugar is wildly vacillating, our

health cannot be stable. Blood sugar

stability isn’t difficult to achieve with

consistent, intelligent food choices,

and regular exercise, but far too many

Americans don’t meet those minimum

requirements, so they need a little help.

Maitake, reishi, and cordyceps mushroom

extracts are documented to help

reduce both blood sugar and insulin

levels after just one week of ingestion.

Reishi, shiitake, and maitake mushrooms

have also been shown to help

lower high blood pressure, particularly

reishi, which is also a remedy for anxiety

and insomnia. If you need a non-jangly

“pick me up” on the other hand, go for

turkey tail or cordyceps to combat low

energy levels.

Photo: adobestock.com

18 • FEBRUARY 2020


WIDE VARIETY

Some of the top medicinal mushrooms:

*

*

*

*

AGARIKON (Agaricus blazei) was

first found in Florida and is thought

to contain high levels of betaglucans,

which may help account

for the mushroom’s antitumor

activity, as well as its antiviral,

blood-sugar-modulating, and

cholesterol-lowering potential.

CHAGA (Inonotus obliquus) grows

primarily on birch trees. It has

significant antioxidant properties,

is known to slow down cell division

in tumors, and is a powerful

antiviral that helps fight even

the HIV and influenza viruses.

CORDYCEPS (Cordyceps sinensis)

This native of Tibet is best known

for inhibiting the proliferation of

human leukemia cells, enhancing

the immune system’s natural killer

(NK) cells, increasing blood flow,

and reducing several forms of

kidney disease. It’s also been studied

for the treatment of asthma and

bronchitis, and one study found

a 64 percent improvement in

erectile dysfunction after ingesting

one gram of cordyceps daily.

LION’S MANE (Hericium erinaceus)

is best known for treating cancer,

especially breast and intestinal

cancers. Lion’s mane also holds

promise for treating neurodegenerative

diseases, such as Parkinson’s

disease, because of its ability to

*

*

*

stimulate nerve repair, increasing

cognitive ability and improving

muscle function.

MAITAKE (Grifola frondosa or

“Hen of the Woods”) grows in

northern temperate deciduous

forests, and has been shown to

cause tumor regression, especially

in breast, prostate, and colorectal

cancers. This delicious, soft-fleshed

polypore also has fantastic

nutritional value and has been

used to treat diabetes. In one

study, a single dose from a maitake

mushroom extract lowered

blood glucose by 25 percent in

insulin-resistant mice.

REISHI (Ganoderma lucidum) is

a gorgeous fungus that grows on

dead or dying trees throughout

the world. It’s best known for

boosting energy and reducing

histamine/allergic responses, and

boasts potent anti-inflammatory

properties. One study compared

reishi extracts favorably against

Prednisone, without the side

effects. Because reishi can reduce

free-radical damage, it is popular

in anti-aging products.

*

SHIITAKE (Lentinula edodes) is

native to Japan, Korea, and China,

and grows primarily on Asian

oaks and beeches. Shiitake is

one of the most popular and beststudied

medicinal mushrooms

due to its lentinan content.

This high-molecular-weight

polysaccharide stimulates several

white blood cell lines (macrophages,

lymphocytes, phagocytes), thus

contributing to shiitake’s antiviral,

antibacterial, and overall tonic

activity. Shiitake is relatively

inexpensive, delicious to cook

with, and keeps longer than most

other mushroom species.

TURKEY TAIL (Trametes versicolor

aka Coriolus versicolor) is found

throughout North America.

Known for its immune-boosting,

antitumor, antiviral, antibacterial,

and antioxidant properties,

this well-researched medicinal

mushroom is extremely hardy.

The commercial drug, PSK, commercially

known as “Krestin,” is

derived primarily from mycelial

cultures of turkey tail. Krestin

is an approved anticancer drug

in Asia and has been shown to

significantly reduce incidence of

cancer recurrence, especially in

stomach cancer, when used after

conventional chemotherapy.

Similarly, when used in conjunction

with radiation therapy for cervical

cancer, Krestin has been shown

to significantly lower recurrence

rates. Its activity is two-fold:

inhibiting the growth of cancer cells

while also stimulating NK cells.

On the Shelf

Mushroom products can be found in

health food stores throughout the world.

In my opinion, the best products combine

extraction methods to maximize all the

health-promoting constituents to the

consumer. Some medicinal constituents

in mushrooms are water-soluble, while

others are alcohol (ethanol)-soluble.

Some compounds need to be extracted

in hot water (such as indigestible fiber,

beta-glucans, glycoproteins, and other

high-molecular weight compounds),

whereas some are best extracted in cold

water (the extracellular metabolites

from the mycelium at the temperature

range at which the fungi’s own immune

systems are most active). Look for a

brand that offers these multiple methods

of extraction.

Mushrooms may be found as tinctures

(extracted with alcohol, but also hopefully

with water, both hot and cold), or dried

and ground and placed into capsules.

FEBRUARY 2020 • 19


HERBAL WELLNESS *

healing botanicals for your body and mind

Herbs for Eye Health

See more clearly with these vision-boosting botanicals

BY KARTA PURKH SINGH KHALSA, DN-C, RH

Have you ever met anyone who had

sharp, clear eyesight well into their

older years? Why not you? Gradually

losing your vision might not be inevitable.

Eyeglasses, contact lenses, and laser

surgery are all tremendous technological

advances, but they don’t heal the eyes

and vision. In fact, the health of your

eyes, like the fitness of any other part

of the body, is closely associated with

total-body wellness. It’s easy to treat

the eyes as separate “parts,” propping

them up with helpful devices. But the

eyes are connected to the circulatory

system, an extension of the nervous

system, and are made of membrane

tissue linked to the entire body.

Herbalists talk about a liver/skin/eye

connection. The eyes, liver, and skin

share similar nutritional requirements,

and they all are prone to damage from

inflammation. The holistic view is that

eye disease is caused, at least in part,

by oxidative damage, toxic buildup,

and decreased circulation to the eyes.

Remedies with antioxidant, circulation,

or detoxification properties will directly

or indirectly benefit the eyes.

Bilberry

Bilberry, a blue-black

berry from Europe,

is a cousin of the

American blueberry.

Its extract

contains potent

antioxidants that

prevent freeradical

damage to

cells and capillaries

that can weaken

their membranes. The

result is stronger, more

flexible capillary and cell

walls. Bilberry strengthens retinal

connective tissue and reduces both the

leakiness and fragility of the ocular

blood vessels, making it ideal for treating

macular degeneration.

Bilberry is especially noted for

improving night vision. It also helps

to prevent degenerative eye disease

and increase function of the colorsensing

cones of the eye, improving

the brightness of the image being

viewed and increasing visual acuity.

In one study, researchers examined

the eyes of 30 healthy

middle-aged people

with myopia (nearsightedness),

and found that

bilberry extract

produced

significant

improvement.

Many people

take bilberry

extract, standardized

to contain 25%

anthocyanosides, at

doses of 60–120 mg daily,

or up to 240–480 mg per day, to

manage active eye conditions. Bilberry

is just a species of European blueberry,

though, so its constituents are very similar

to blueberry. The consensus among

modern holistic practitioners is that

blueberries—and the entire blueberry

family, which includes huckleberry

and cranberry—work just as well as

bilberry. And blueberries are more

widely available, and less expensive,

than European standardized extracts

of bilberry.

Photo: adobestock.com

20 • FEBRUARY 2020


BREATHE BETTER


HERBAL WELLNESS

Calendula Tea & Leafy Greens

Lutein and zeaxanthin, key nutrients

for eye health, are found in calendula

tea (made from pot marigold petals).

Lutein is also found in dark-green leafy

vegetables (think spinach). Blind spots,

the ability to see contrast, and acuity

may be improved by eating daily

portions of dark leafy greens. Numerous

studies show that lutein helps prevent

glaucoma and optic nerve disease.

And a review by the International Life

Sciences Institute found that cataract

risk was lowered by lutein.

Eat a diet rich in fruits and vegetables,

especially those containing carotenoids

such as lutein and zeaxanthin, which

help protect the retina from oxidative

damage and guard against age-related

macular degeneration. Examples include

collard greens, spinach, and corn.

Additionally, take a lutein and zeaxanthin

supplement, or enjoy a few cups of

calendula tea daily.

Triphala & Mahasudarshan

Triphala, a combination of amla, bibitaki,

and haritaki fruits, is the premier

general tonic of Ayurveda. According

to Ayurveda, triphala nourishes the

eyeballs, and strengthens the nerves

and other eye tissues. Take 500 mg to

2 g per day in capsules.

Triphala may also be administered

as eye drops, which are commercially

available but somewhat difficult

to find in the U.S. Fortunately,

you can make

your own. Start by

making triphala

water: add 1 Tbs.

triphala powder

to 10 oz. water.

Cover and let sit

for 12 hours; filter

the water and

then apply with an

eyedropper or eye

cup. (Amla powder

only may be substituted

for triphala.) A recent

scientific paper reported that a

combination of triphala eye drops and

22 • FEBRUARY 2020

an oral triphala formula produced

marked improvement in “computer

vision syndrome.”

Mahasudarshan,

which literally means

“the great formula

for good vision”

in Sanskrit,

combines triphala

and bitter herbs

that cool and

cleanse the

eyes, and is a

core Ayurvedic

eye remedy. Herbs

contained in the

formula include chiretta

(Swertia chirata), guduchi

(Tinospora cordifolia), kutki (Picrorhiza

kurroa), black pepper fruit (Piper nigrum),

and ginger (Zingiber officinale). Follow

product instructions for dosages.

You really can improve and help to

prevent poor vision. In addition to being

the windows of the soul, the eyes are truly

mirrors of the body’s health. Use some

of the herbal methods mentioned here—

and see what you’ve been missing.

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NATURAL REMEDY *

holistic strategies to help you feel better

Listen to

Your Thyroid

One powerful gland controls nearly every

aspect of your health. We take a look at how

the thyroid works, and how to keep it

healthy and functioning properly

BY STEVE DOWNS, MS, CSCS

Most of us never pay much attention

to thyroid health until we begin to

experience symptoms of its malfunction

—your metabolism slows down,

energy levels plunge, you lose muscle

mass even while gaining weight, your

hair begins to break and thin out, plus

you’re cold all the time. It’s a veritable

laundry list of health issues you

definitely don’t want to experience.

Common Problems & Symptoms

There are two types of thyroid issues:

Hypothyroidism (underactive

function) occurs when the thyroid

doesn’t produce enough thyroid

hormones. Hyperthyroidism

(overactive function) is when the

gland produces too much. The

former is more common. According

to the National Institutes of Health

(NIH), hypothyroidism affects

about 5 percent of the U.S.

population, while hyperthyroidism

affects approximately

one percent. This translates to

about 20 million Americans with

some form of thyroid disease—

including both men and women.

However, women are five to

eight times more likely to have

thyroid issues than men.

There are several known

causes of hypothyroidism,

including thyroid disease and

inflammation, autoimmune

disorders, and iodine deficiency—

Photo: adobestock.com

24 • FEBRUARY 2020


Is your thyroid operating efficiently?

Symptoms of

HYPOTHYROIDISM

Symptoms of

HYPERTHYROIDISM

* Fatigue

* Irritability/nervousness

* Frequent, heavy menstrual * Muscle weakness/tremors

periods

* Infrequent, scant menstrual periods

* Forgetfulness

* Weight loss

* Weight gain

* Sleep disturbances

* Dry, coarse skin and hair * Enlarged thyroid gland

* Hoarse voice

* Vision problems or eye irritation

although the latter has been virtually

wiped out in the U.S. due to the use

of iodized salt. The origins of hyperthyroidism

include Graves’ disease,

thyroid gland inflammation, and

benign thyroid tumors.

Unless you undergo blood screenings

during treatment for diabetes, cardiovascular

disease, or another medical

Low levels of TSH indicate hyperthyroidism.

Even if your TSH readings are

normal but you continue to experience

symptoms, ask your doctor for a specific

T4 test. The normal range is 5–13 mcg/

dL, so if your numbers are below 5 you

should be treated for hypothyroidism;

readings higher than 13 indicate hyperthyroidism.

condition, you may not know you have

thyroid issues until you start experiencing

symptoms. The first thing you might

notice is a change in bodyweight, as well

as intolerance to cold, fatigue, alterations

in menstrual cycle, dry or brittle hair

(or hair loss), and sleep disturbances.

Specific symptoms and long-term

potential maladies associated with

low thyroid secretions include weaker

heartbeat and shortness of breath

while exercising. Increases in cholesterol

levels, muscle weakness, and digestive

issues such as bloating are also

indicative of hypothyroidism.

On the other hand, issues related to

hyperthyroidism include unexplained

weight loss, especially related to muscle

tissue, as well as muscle weakness.

Sensitivity to heat and increased body

temperature are additional signs, as are

irritability and irrational nervousness.

Swelling in the neck is a critical indication

of enlarged thyroid gland that should

be examined immediately.

Investing in Thyroid Health

If you’re not experiencing thyroid issues,

keep your iodine consumption consistent

by eating various dark green vegetables

and seaweed. Kelp, kale, broccoli, and

spinach are all high in this mineral,

which your body needs to create T3 and

T4 hormones. When supplementing,

don’t exceed 400 mcg per day. If you

take Synthroid or another medication

for hypothyroidism, check with your

doctor regarding iodine intake.

Other key minerals include selenium

and zinc. A wholesome diet of seafood

such as salmon, sardines, shrimp,

and scallops supplies selenium, as

will chicken, beef, turkey, and shiitake

mushrooms. Or you can take 100–200

mcg per day in supplemental form.

Zinc can be found in shellfish, meat,

legumes, and nuts, or supplement

with about 30 mg daily.

The amino acid tyrosine is involved

with thyroid hormone production and

Emerald

The normal thyroid-stimulating conversion, so it’s an important addition to

Laboratories

hormone (TSH) range is 0.4–4.0 mU/L.

If your reading is above this range, you

probably are dealing with hypothyroidism.

your diet. You can get adequate amounts

by making protein 20–30 percent of

your daily diet, or you can supplement

Thyroid

Health

with 1–2 grams daily taken in smaller,

multiple doses.

B vitamins are also important

because the various Bs have many

interactions with thyroid function and

hormone regulation. It’s always best

to eat foods rich in all B vitamins such

as nuts, yogurt, fish, eggs, seeds, and

meat. Taking a B-complex nutritional

supplement each day can also help.

Vitamin D deficiency is associated

with hypothyroidism, according to the

International Journal of Health Science.

Sources include eggs, salmon, dairy,

and mushrooms. But you’ll likely need to

take a supplement as well. Get your levels

tested to find the best dosage for you.

A typical range is 1,000–5,000 IU daily.

Since thyroid health is related to

microbes in the gut, probiotics may

promote thyroid health while not interfering

with any prescribed medications.

Try using probiotic supplements with

a wide range of strains, and changing

brands on an occasional basis.

Some plant extracts, including gotu

kola, ashwagandha, Coleus forskohlii,

and guggul may ease symptoms of hypothyroidism,

although studies are limited.

Some experts advise avoiding

iodine-rich foods and iron and calcium

supplements if you’re taking thyroid

medication because of their potential

deleterious effect on T3 and T4 levels

or medicine absorption. Also avoid soy,

which contains phytoestrogens that

can adversely affect thyroid hormone

production. Finally, caffeine, tobacco,

and alcohol can also adversely affect

thyroid medicine absorption.

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FEBRUARY 2020 • 25


THE CBD SCOOP *

As the popularity of CBD continues

to skyrocket, sleep is one of the

big reasons why people take

it. How does it work? The

jury is still out on a final

answer, but preliminary

research has unearthed

a few clues.

The Calming Effect of CBD

Our bodies naturally produce

endocannabinoids, molecules

that have a calming effect

on the nervous system and

make us feel good—the

runner’s high, for example.

CBD is a plant source of

phytocannabinoids: molecules

that are so similar to our own

endocannabinoids that our

bodies react in much the

same way.

These cannabinoids,

whether they’re made by

our bodies or obtained from

CBD supplements, seem to

play a role in regulating sleep.

A study of cells in the central nervous

system found that CBD influences

certain genes that regulate our

circadian rhythms.

Early research published in 1981 tested

different doses of CBD on 15 volunteers

with insomnia. It found that people slept

significantly more after taking a single

160-mg dose of CBD. A few of the volunteers

felt drowsy the next day, but there were

no other side effects, no signs of toxicity,

and no psychotropic effects of a “high.”

The Sleep-Anxiety Connection

Research published much more recently,

in 2019, tested a daily CBD dose of

26 • FEBRUARY 2020

using CBD & hemp for health & wellness

CBD for Better Sleep

For the rest you need without the side effects of over-the-counter

sleep aids, the popular extract of hemp can’t be beat

BY VERA TWEED

25 mg in 72 patients at a

mental health clinic in Fort

Collins, Colo. All were suffering

from anxiety and/or insomnia, and

were also receiving other treatments,

including medications in many cases.

The study lasted 3 months, with patients

being tested at the end of each month.

After one month, there were significant

improvements in anxiety in 79 percent

of patients and in sleep among 66

percent, while these conditions worsened

among some of the others. Anxiety

improvements continued during the

remaining 2 months of the study, but

sleep fluctuated. For anxiety, CBD was

taken in the morning, and for sleep,

it was taken after dinner.

Researchers found that CBD was

better tolerated than psychiatric drugs,

and that there was no evidence of

any safety issues.

They concluded

that although there

was significant

improvement in sleep

among some patients,

CBD seemed

to hold more

promise as

a treatment

for anxiety.

CBD and

Sleep in PTSD

and Parkinson’s

One of the manifestations of Parkinson’s

disease may be significant and

disturbing physical movements

during sleep because dreams are

acted out. Called REM sleep

behavior disorder (RBD),

the movements can be intense

and violent. In Brazil, researchers

tested CBD on four Parkinson’s patients

and found that it substantially reduced

the occurrence of RBD.

Other research has found that CBD

reduced nightmares in people suffering

from PTSD. In an 8-week study, initial

doses of 25–100 mg in capsules followed

by daily doses of 1–16 mg in an oral

spray were found to be effective. The

exact doses were based on how individuals

responded to the CBD.

What to Take

Experts typically recommend starting

low and going slow to avoid possible

side effects such as drowsiness the

next morning. In addition, some forms

of CBD take longer to produce an effect,

and if this isn’t considered, you could

take much more than you need before

Photo: adobestock.com


the real effects kick in. Here’s an

estimate of how long different forms

take to produce an effect:

TINCTURES: When held under the

tongue, these are rapidly absorbed,

and effects normally become

noticeable within about 15 minutes.

CAPSULES: These must be broken down

in your digestive system before being

absorbed, and you may not feel an effect

for 45 minutes to 2 hours.

FOODS AND DRINKS: CBD in food

or drinks also needs to be absorbed

through your digestive system. While

it may take less time because there’s no

capsule to break down, absorption is

also influenced by the food or liquid you

take in at the same time. Be patient.

LOTIONS, BALMS, AND OINTMENTS:

If pain is keeping you awake, rubbing

topical CBD on the area may be a

good choice. It generally takes about

15 minutes to provide relief.

Chamomile-Magnesium Body Oil

Creating a magnesium bath oil with added CBD is a

great way to put your feet up and wind down at the

end of a long day. Magnesium is often called “the

relaxation mineral,” and luckily, it can be absorbed

through the skin. This oil is the perfect ritual to

soothe tension and help ease you into a deep sleep.

INGREDIENTS

400 mg magnesium in a topical magnesium

oil spray

4 dropperfuls (about 2,400 mg) chamomile

liquid extract

4 doses (about 60 mg) of your favorite CBD oil

2 oz. carrier oil of your choice

1. Combine magnesium oil, chamomile extract, and CBD oil in a 4-oz. colored glass

spray bottle. Fill to the top with carrier oil.

2. To use body oil, shake bottle thoroughly, and massage oil onto your feet, legs, arms,

and the back of your neck before bed. You might notice that this leaves a little bit

of white residue on your skin—this is just excess salt and can be easily wiped off in

the shower or with a washcloth.

Excerpted from CBD Oil: Everyday Secrets (The Countryman Press, 2018) by Gretchen Lidicker.

Individual reactions vary, so the

right dose for one person may be

too much or too little for someone

else, and some forms may work better

than others. The only way to tell is to

try and see how you respond, starting

with a low dose.

CV Sciences PlusCBD Oil

Gold Formula Hemp Balm

Colorado Hemp Honey

Tangerine Tranquility

Photo: adobestock.com

Sagely Naturals CBD +

Melatonin

Winged CBD Sleepy

Gummies


The

Insulin/

Heart

Connection

IS INSULIN RESISTANCE THE FIRST SIGN OF HEART

DISEASE? A GROWING BODY OF EVIDENCE SAYS IT IS

Back in 2012 when cardiologist Steven Sinatra, MD, and I wrote our book,

The Great Cholesterol Myth, I was pretty certain that testing for “good” and

“bad” cholesterol was out of date, and that our belief in its value was no longer justified.

“Bad” cholesterol was a lousy predictor of heart disease, was inaccurately named,

and was certainly not enough on which to base a prescription for a powerful drug.

But I confess, I wasn’t 100 percent sure what we should be looking for. Now I am.

It’s insulin resistance. Let me explain.

BY JONNY BOWDEN, PHD, CNS, AKA THE NUTRITION MYTH BUSTER

Insulin resistance is to heart disease

what smoking is to lung disease

Insulin resistance (IR) doesn’t account

28 • FEBRUARY 2020

for all cases of heart disease any more

than smoking accounts for all incidences

of lung cancer. But it tracks with and

predicts cardiovascular disease better

than any other variable yet studied.


And it shows up earlier. As a predictive

marker, it blows “bad” cholesterol out

of the proverbial water.

In the new and revised edition of our

book—due out in 2021—we painstakingly

detail the research showing that IR predates

cardiovascular disease with startling

consistency. In fact, the connection is

so obvious and demonstrable that we

consider insulin resistance syndrome as

one, if not the primary, cause of heart

disease. It’s been hiding in plain sight

for a very long time.

When you have IR, you have some

degree of dysfunction in your body’s

ability to metabolize carbohydrates. IR

is the opposite of insulin sensitivity,

which is a desirable metabolic state

where your body metabolizes carbs just

fine. So the best way to explain IR is to

spend a minute looking at how insulin

sensitivity works so we can see what

goes wrong in IR (and why it matters so

much to your health).

FEBRUARY 2020 • 29


So what is insulin resistance?

Let’s take a look at the undamaged

metabolism of a healthy 8-year-old kid

back in the days before the internet and

play dates. The kid comes home from

third grade and eats an apple, which

raises his blood sugar a little, causing

his pancreas to react by releasing a little

squirt of a hormone called insulin.

One of insulin’s main jobs is to round

up the excess sugar in the bloodstream

and deliver it into the muscle cells where

it can be “burned” for energy. That’s just

fine and dandy for our 8-year old, since

he’s going to be climbing on monkey

bars and playing tag, so his muscle cells

eagerly welcome the fuel. Eventually, his

muscles use up the sugar provided by the

apple, so his blood sugar is now slightly

lower than normal, which makes him

hungry. He goes home and eats a healthy

dinner, and all is right with the world.

End of story.

In this case, our hypothetical boy’s

insulin-sensitive metabolism is working

as it ought to. But in at least half of today’s

population, that’s no longer the case.

Let’s look at that same kid 30 years

later. He wakes up late, stress hormones

already coursing through his body.

Those stress hormones send a message

to his brain to fuel up for an anticipated

emergency (read: stock up on fat!). He

runs out the door and stops at the local

coffee emporium for a pumpkin spice

latte (380 calories, 49 grams of sugar) and

a lowfat blueberry muffin (350 calories,

55 grams of carbs, 29 grams of sugar).

30 • FEBRUARY 2020

His blood sugar takes off like the

Challenger. The pancreas says, “Code

Red! Send out the big guns! This dude

just ate the equivalent of ten packs of

Ding Dongs!” The pancreas produces

a bucketful of insulin in a desperate

attempt to get all that sugar out of

the bloodstream and deliver it to the

muscles. The problem is, his muscle

cells aren’t having it.

“What do we need all this sugar

for?” they seem to be asking. “The only

‘exercise’ this guy’s gonna get all day is

pushing a computer mouse, and when

he goes home, he’s going to sit on the

couch and play with the TV clicker. The

last thing we need here is more fuel.”

So the muscle cells begin to resist the

effects of insulin. “Thank you but no thank

you. We don’t need it. Go somewhere else.”

And insulin has no choice but to take its

sugar payload to another location, and

guess where that is? The fat cells. Which

happily welcome the sugar in.

Fat, Inflammation, and Blood Sugar

Fat cells are actually endocrine organs,

and they secrete a ton of inflammatory

chemicals. Inflammation is one of the

major causes and promoters of heart

disease. And making your fat cells

bigger makes them even more powerful

inflammation factories.

For a while, your blood sugar levels

may stay in the normal range, as the

pancreas valiantly tries to pump out

enough insulin to keep up with this

massive dietary sugar influx. Your blood

sugar may still be hanging on in the

“normal” range, but the high levels of

insulin—which your doc may not be

testing for—tell you that the whole thing

is about to come tumbling down. (You

can think of chronically elevated insulin

as the body’s way of shouting “Help!”)

Eventually, insulin won’t be able to

keep blood sugar in the “normal” range

anymore, and blood sugar will start

to rise. Now your blood sugar is high

(because all that sugar has nowhere

else to go), your insulin is also high, and

you’re well on your way to a diagnosis

of full-blown diabetes.

In other words, insulin resistance

syndrome is “pre-diabetes.” And prediabetes

is “pre-heart disease.” According

to the American Heart Association, at

least 84 percent of diabetics die from

cardiovascular disease, and that number

is undoubtedly a low estimate, since at

least 33 percent of people with diabetes

are walking around undiagnosed.

“Emerging evidence shows that

insulin resistance is the most important

predictor of cardiovascular disease

and type 2 diabetes,” says Robert Lustig,

MD, pediatric endocrinologist, and

professor in the Department of

Endocrinology at the University of

California, San Francisco.

Take the Test

There are ways you can test for IR right

now, with nothing more than the numbers

you already have on your basic blood test.

One good “surrogate measure” is

to calculate the ratio between your

triglycerides and your HDL (so-called

“good cholesterol”). Divide triglycerides

by HDL—so for example, if triglycerides

are 150 and HDL is 50, your ratio is 3.

A ratio of 2 (or less) is superb and shows

low likelihood for IR and little risk for a

heart attack. A ratio of 5 means it’s time

to pay attention to your diet.

Second way: Stand a few feet in front

of a wall, and walk straight toward it.

If your belly hits the wall before your

nose does, you are insulin-resistant.


Third way: Order an inexpensive

lab test called fasting insulin. Take the

result, together with your fasting glucose

(available on practically every blood

test your doctor ever ordered), and

plug those two numbers into an online

calculator called a HOMA-2 calculator.

It will give you an IR score, just like a

BMI calculator tells you your BMI based

on height and weight. [Editor’s note: one

site that features a HOMA-2 calculator is

thebloodcode.com/homa-ir-calculator.)

The state-of-the-art way—the one

I recommend if at all possible—is the

LP-IR test given by LabCorp (labcorp.

com). Ask your doctor to order it.

What to Do About It

The best news about IR is that if you

identify it early, you can turn it around.

And you can do that without drugs. It’s

completely modifiable by diet—specifically,

a low-carb, high-fat diet, which can (and

usually does) reverse IR. You just need to

find a low-carb eating plan that works for

you. And stick with it. (Shameless plug:

the recently released 4th edition of my

book Living Low Carb can help.)

If you focus on lowering insulin

resistance, you will be doing your heart

a much bigger favor than if you focus on

lowering your LDL cholesterol. Emerging

evidence—and clinical experience—

is showing that insulin resistance shows

up well in advance of other markers for

heart disease, including elevated blood

sugar, A1C, triglycerides, and disordered

blood lipids. So pay attention!

And do me a favor—when the link

between IR and heart disease finally

becomes accepted in the medical

establishment, please just remember

one thing: You heard it here first.

6 New Ways to

LOVE YOUR HEART

1. Amla

This vitamin C-rich berry (Phyllanthus emblica) does a

heart good, says new research in BMC Complementary

and Alternative Medicine. The placebo-controlled study

involved 98 participants with markers of high lipids such as triglycerides,

fat phospholipids, and/or cholesterol. Of the 49 people taking a full-spectrum

amla extract (500 mg twice daily), 73% showed significant reduction in their

total cholesterol levels. And 44 of the 49 subjects in the amla group lowered

their triglycerides.

2. Transcendental Meditation

Meditate on this: Patients with coronary heart disease who included

Transcendental Meditation (TM) with their cardiac rehabilitation program

increased blood flow to the heart by more than 20%, according to a study

in the Journal of Nuclear Cardiology. TM is a specific type of meditation.

Learn more at tm.org.

3. Blueberries

Here’s some berry good news: Eating 1 cup of blueberries daily can lower

risk factors for heart disease by 15 percent. The study was performed at

the University of East Anglia, in collaboration with colleagues from Harvard

and across the UK. Interestingly, researchers found no benefit to a smaller

serving daily, such as a half-cup of berries.

4. Aged Garlic Extract

If you have heart disease or type 2 diabetes, you may find that wounds don’t heal

as quickly as they should. The problem? The microcirculatory system that carries

blood from blood vessels to the tissues can be compromised, limiting blood flow

to the site of wounds. Garlic to the rescue: According to new research conducted

at Lund University’s Skåne University Hospital in Sweden, Kyolic Aged Garlic

Extract (AGE) can increase microcirculation in these at-risk patients.

5. Tooth Brushing

Regular tooth brushing may keep A-fib away. A study in the European Journal

of Preventive Cardiology found that people who brushed their teeth three

or more times daily had a 10 percent reduced risk of A-fib and a 12 percent

lower chance of heart failure. “Poor oral hygiene can provoke transient

bacteremia and systemic inflammation, a mediator of atrial fibrillation and

heart failure,” says study author Dr. Tae-Jin Song of Ewha Womans University

in Seoul, Korea.

Himalaya

Amla

Kyolic Aged

Garlic Extract

Original

Formula 100

Natural

Factors

BlueRich

Blueberry

Concentrate

6. Chili Peppers

Spicy hot equals heart-healthy. According to a large-scale Italian study in

the Journal of the American College of Cardiology, people who eat more chili

peppers on a regular basis have a whopping 40 percent lower risk of dying

from a heart attack. The chance of stroke was nearly 50 percent lower among

chili pepper lovers too.

FEBRUARY 2020 • 31


Little

Shifts,

Big

Results

Every new year, we make lists of resolutions with

big, ambitious plans for diet, exercise, and lifestyle

changes—and by February, most of us are back on the

couch with a bag of chips and the latest Netflix binge

opportunity. Can you relate? Try a more manageable

approach. We asked Mark Hyman, MD, bestselling

author and founder and director of The UltraWellness

Center, for a dozen simple, specific, science-based

changes to make. You don’t have to make all of these

changes at once! Implement over the course of the

year. By the time everyone else is breaking their 2021

resolutions, you’ll have created lasting habits—and

a total health transformation.

12

LIFE-CHANGING

TIPS FOR A

TOTAL

TRANSFORMATION

BY LISA TURNER

Photo: adobestock.com

32 • FEBRUARY 2020


FEBRUARY 2020 • 33


1Be less refined. One of the best

things you can do for your health:

dramatically reduce or eliminate

refined sugars and flours, and limit all

things sweet. “Sugar and flour aren’t

doing our health any favors, especially

considering how they wreak havoc on

our blood sugar—blood glucose is one

major predictor of longevity,” says

Hyman. Studies have linked blood sugar

levels to increased longevity, and a highsugar

diet may increase the risk of heart

disease, even in healthy people. [Editor’s

note: read more about this on p. 28]

While certain sweeteners are safer

than others (like maple syrup instead

of aspartame), your body still produces

insulin in response—so save the sweet

treats for special occasions. For everyday

desserts, ditch the cookies and pastries

for berries, pomegranates, pears, and

other high-fiber fruits: they’re linked

with a reduced risk of heart disease.

2Up the veggies—a lot. Fill

75 percent of your plate with

non-starchy, colorful vegetables

at every meal (including breakfast), to

support digestion and up the nutrient

density of your diet. “This helps your

health in numerous ways, like providing

fiber for satiation and digestive support—

fiber feeds good gut bugs,” says Hyman.

“And the colors in plant foods signal

potent phytonutrients like antioxidants

that fight inflammation and keep us

youthful.” Some vegetables, like broccoli,

kale, Brussels sprouts, and cabbage, are

also high in compounds that protect against

cancer. Overall, studies have linked

increased fruit and vegetable consumption

with lower risk of cardiovascular disease,

cancer, and all-cause mortality.

Include more vegetables in every

meal— have a baked sweet potato

instead of a bagel for breakfast, loaded

with scrambled eggs, chopped greens,

and tomatoes; have a big salad with lean

protein for lunch; add two veggie sides

to dinner; and snack on kale chips or

sliced veggies with hummus. Bonus:

you can eat as much as you want of nonstarchy

vegetables such as artichokes

and celery—they won’t impact your

blood sugar the way starchy ones can.

3Broaden your horizons. It’s hard

to get enthusiastic about healthy

eating if you’re stuck in a boringfood

rut. Expand your culinary horizons

with unfamiliar ingredients. “Buy one

new, real-food ingredient or one ‘weird’

food at the market every week to spice up

your meals,” says Hyman. “This is a fun

challenge to add variety to your diet, which

means new flavors and new nutrients.”

Try interesting fruits and vegetables,

like broccoli Romanesco, kalettes,

kabocha squash, bok choy, dragon fruit,

kumquats, kohlrabi, or watermelon

radish. Experiment with herbs and

spices, such as ras-el-hanout, tarragon,

Thai basil, or saffron. Don’t forget the

legumes: interesting options like fava

beans, cranberry beans, or black lentils

add interest to any meal. Check out

farmers’ markets or international

grocery stores for even more inspiration.

4Zen out. A number of studies link

a regular mindfulness practice

with improved health. “Meditation

is overflowing with benefits, and even

just a short practice each day can lead to

reduced stress, less inflammation, lower

blood pressure, better sleep, and easier

aging,” says Hyman. You don’t have to sit

on a cushion for two hours a day: even

a few minutes of meditation elicits the

body’s relaxation response and can

affect genes involved in the inflammatory

response and longevity. Immediate

effects include lower stress, reduced

blood pressure, increased attention,

and the ability to regulate stress.

Get started now: set aside 5–10 minutes

in the morning for meditation and deep

breathing, and check out apps such as

Headspace, Calm, or 10% Happier for

easy, guided meditation practices.

5Eat in. Tie on your apron, break out

the pots and pans, and get cooking!

Making five meals a week at home

can reduce your risk of chronic disease

and improve overall health. “Cooking

at home is associated with many health

benefits, like decreased risk for type

2 diabetes and obesity and an overall

healthier diet,” says Hyman. And studies

suggest people who cook at home more

Photo: adobestock.com

34 • FEBRUARY 2020


often have a lower intake of sugar, fat,

and calories.

New to the kitchen? Try a beginner’s

cooking class, stock up on inexpensive

tools that make food prep easier, and

enlist a friend to cook with you. And

check out Hyman’s cookbook, Food:

What the Heck Should I Cook?, for a

guide to making healthy, home-cooked

meals. [Editor’s note: see p. 36 for a

recipe from Hyman’s book.]

6Move more. Regular exercise

reduces the risk of heart disease

and cancer, eases anxiety and

depression, and may improve cognitive

function and self-esteem. “Get moving

at least 30 minutes a day,” says Hyman.

“Choose something you actually enjoy

so that it feels like play and not a chore.”

Dancing, tennis, swimming, and cycling

are good options, and even a brisk walk

is beneficial. And it doesn’t have to

be continuous. Some studies suggest

that three 10-minute walks may be as

beneficial as one 30-minute walk.

7Engage. Strong relationships

and social engagement are critical

for health. “Loneliness is the new

smoking,” says Hyman. “So be sure to

keep yourself supported with people you

can trust and reach out to those you think

may be isolated.” Studies suggest that social

isolation increases the risk of premature

death, while regular interaction improves

self-worth and overall health. Plan an

activity with friends or family once

a week, and widen your social circle.

Look for groups or clubs geared toward

your favorite hobbies, volunteer for an

organization you believe in, or join a

class or faith community.

8Get more green. Jump off the

treadmill and take your daily walk

outside. Studies show that spending

more time in nature can reduce your risk

for type 2 diabetes, stress, cardiovascular

disease, high blood pressure, and early

death, says Hyman. Exposing yourself to

sunshine and bright light during the day

improves sleep at night and boosts mood

and alertness during the day. The most

benefits come from green spaces, says

Hyman —so even if you live or work in a

city, make an effort to spend time in the

nearest park.

9Boost your brain. Learning

new skills improves memory and

cognition, enhances brain health,

and protects against cognitive decline.

One of the most powerful: learning to

play a musical instrument, which engages

multiple brain functions and can improve

cognition and protect against decline.

Ballroom dancing and other kinds of

dance also require the brain to learn

new patterns and steps; helps sharpen

memory; and increases neural activity.

Even games, crossword puzzles,

or jigsaw puzzles can boost cognition.

And don’t forget to feed your head.

Whole foods such as leafy greens,

vegetables, berries, nuts, and fish can

help protect against cognitive decline

and reduce the risk of Alzheimer’s—in

some research, by as much as 53 percent.

the blue light.

Flat-screen TVs, computers,

10Ban

electronic notebooks,

smartphones, and other digital devices

emit blue light—wavelengths that

can disrupt slumber and suppress the

production of melatonin, a hormone that

promotes sleep. Other studies suggest a

link between melatonin suppression and

obesity, heart disease, and other health

conditions. Turn off electronics two to

three hours before bed or wear blue light

blocking glasses for optimal melatonin

production and deeper sleep, says Hyman.

Other tips: install an app on your devices

that filters blue light at night, and use

dim red lights for night lights. They’re

less likely to suppress melatonin.

Photo: adobestock.com

mindfully. “To get more

enjoyment and satiation out

11Eat

of less food, slow down,” says

Hyman. “Pay attention to each bite,

acknowledge your environment, and

experience the tastes and textures fully.”

Studies show that eating mindfully—

slowly and without distractions, while

focusing on your food—can promote

weight loss and manage chronic disease.

Instead of scarfing down a bagel in the

car, wake up 10 minutes early and have

a sit-down breakfast at home. Skip the

sandwich at your computer and go

to lunch with friends or co-workers.

You’ll eat more slowly, and it’s another

opportunity to socialize.

FEBRUARY 2020 • 35


make it!

Turkey Zucchini Lasagna

Serves 6

Zucchini noodles are an

excellent replacement for regular

lasagna noodles since they don’t

have refined flour and gluten. With layers

of tangy tomato-based turkey filling and

nutrient-dense Swiss chard, this is a

delicious yet ultra-healthy lasagna that

is sure to please everyone. The leftovers

make a wonderful lunch. This will keep

in the fridge for up to 3 days.

Zucchini Noodles:

9 medium zucchini

½ tsp. salt

Chard:

2 Tbs. avocado oil

1 Tbs. plus 1 tsp. pressed garlic

1 tsp. sea salt

2 bunches Swiss or rainbow chard,

deveined and cut into thin strips

1 Tbs. lemon juice

Turkey Filling:

1½ Tbs. avocado oil

2 tsp. minced seeded jalapeño (optional)

2 tsp. pressed garlic

2 tsp. chili powder

1 tsp. smoked paprika

1 tsp. dried oregano

1 tsp. onion powder

1½ lbs. pasture-raised ground turkey

1½ cups no-sugar-added marinara sauce

1 cup fresh basil leaves, chopped

1¼ tsp. sea salt

6 oz. goat’s milk Cheddar cheese, finely

grated (about 1½ cups)

1 tsp. freshly cracked pepper

Garnish: ¼ cup thinly sliced basil

1. Preheat oven to 375°F; line two baking

sheets with parchment paper.

2. For the zucchini noodles: Cut the

ends off zucchini and thinly slice

into longitudinal strips, like lasagna

noodles, about ¼-inch thick. Use a

mandoline if you have one to ensure

consistent thickness. You want 22

strips. Evenly arrange the strips on the

two lined baking sheets, then sprinkle

evenly with the salt. Bake for 5 minutes.

Rotate the pans between the top

and bottom oven racks and bake for

another 5 minutes, until tender.

3. For chard: Heat avocado oil in a large

sauté pan over medium heat until

shimmering. Add garlic and salt and

cook for 30 seconds, stirring well. Add

chard in batches, stirring well to spread

greens evenly around pan. Once the

greens are wilted, after 2 to 3 minutes,

reduce heat to low and add lemon

juice. Transfer to a colander to drain.

4. For filling: Heat avocado oil in sauté

pan over medium-low heat. When

oil is warm, add jalapeño, garlic, chili

powder, paprika, oregano, and onion

powder. Sauté spice mixture for

2 minutes. Increase heat to medium,

add turkey, and cook for 8 minutes,

stirring constantly. Add marinara sauce

and basil and cook for 2 minutes. Add

salt, stir well, and remove from heat.

5. Assemble lasagna by arranging a layer

of zucchini strips on the bottom of an

8x8-inch baking dish, then cover with

half the turkey filling. Add another layer

of zucchini, followed by the chard, then

½ cup cheddar. Repeat with zucchini,

the remaining meat, and remaining

1 cup cheddar spread over the top.

Sprinkle with fresh cracker pepper.

6. Bake for 25 minutes, until sauce is

bubbly, and the cheese is melted. Let

cool for several minutes before cutting.

Top with thinly sliced basil, and enjoy!

Per serving: 460 cal; 33g prot; 29g

total fat (9g sat fat); 18g carb; 115mg

chol; 1,700mg sod; 4g fiber; 10g sugar

Excerpted from Food: What the

Heck Should I Cook? Copyright

© 2019 by Mark Hyman, MD.

Used with permission of Little,

Brown and Company, New York.

your sleep.

We know deep, restful sleep

12Stabilize

is linked with improved

mood, overall health, and longevity.

Creating a rhythm around your sleep

time can help. “Go to bed and wake up

at the same time every day to support

the body’s natural circadian rhythm,”

Says Hyman. “This helps you fall asleep

fast, improves sleep quality, and can

even boost brain function.”

Some studies also suggest that

stabilizing circadian rhythms can

improve mood and ease depression.

Be consistent with sleep: choose a

bedtime and wake-up time, and stick

with it. Before bed, dim lights and create

a simple routine, such as having a cup

of chamomile tea or writing in a journal.

Move your alarm clock across the room,

so you can’t roll over and hit the snooze

button in the morning. And make small,

gradual adjustments. It’s unlikely that

you’ll be able to change overnight, so

shift bedtime and wake-up time by 10

minutes a day until you reach your ideal.

Meet Dr. Hyman

Mark Hyman, MD, is the director

of the Cleveland Clinic Center for

Functional Medicine, president of

clinical affairs on the board of the

Institute for Functional Medicine,

and founder of the UltraWellness

Center. He is an 11-time New York

Times bestselling author

whose books include Eat

Fat, Get Thin; and The Blood

Sugar Solution 10-Day Detox

Diet. His latest book is Food:

What the Heck Should I Cook?

Photo: Nicole Franzen

36 • FEBRUARY 2020


Grab Your Headphones

and Feed Your Brain!

DO YOU STRUGGLE WITH MEMORY LAPSES,

MENTAL FOG, STRESS, OR FOCUSING PROBLEMS?

Tune in to our Talk Healthy Today podcast this month

as radio host Lisa Davis, MPH, welcomes New York

Times bestselling author and natural-food

chef Julie Morris. Considered a pioneer in the

realm of vegan superfoods and nootropic cooking,

Morris discusses her groundbreaking new book,

Smart Plants. She’ll share powerful insights and

easy ways to incorporate superfoods into your daily

diet to optimize brain health and performance.

Commonly

ranked

in the top

Talk Healthy

Today podcasts

serve up the latest

research, tools, and

common-sense tips

you need to get and stay

healthy – FOR FREE!

Listen on the go as radio

host Lisa Davis, MPH, interviews

some of the best

brains in health and wellness.

5

in the alternative

health category

on iTunes!

iTunes

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Spotify

iHeart RADIO

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Go to betternutrition.com/go-vegan for more info. Use code BNVEGAN100 for $100 OFF.


AROMATHERAPY Rx *

*

*

*

The right scent can calm stressed

souls. It’s this ability to impact

anxiety—one risk factor for high blood

pressure—that makes aromatherapy a

heart-healthy habit you can incorporate

into your daily wellness regimen to fight

coronary disease.

Essential oils are composed of various

innate chemical properties that act to

help keep the cardiovascular system

running in tip-top shape. Keep your

heartbeats steady by tapping into

the sedative properties of Lavender

(Lavandula angustifolia) and the soothing

scent of Cypress (Cupressus sempervirens)

as antidotes to acute stress. Lavender

battles hypertension and is an excellent

addition to any blend. Cypress has a

woodsy fragrance that can gently lift

away fatigue. Add several drops of each

to a diffuser for a relaxing evening scent.

Some studies indicate that Basil

(Ocimum basilicum) and Ginger

38 • FEBRUARY 2020

improve your life with essential oils

Aromatherapy for a

Healthy Heart

Many are mindful of how diet and exercise affect heart health,

but aromatherapy offers complementary support with essential oils

BY CHERYL CROMER

Antistress Balm

Apply as needed

to the chest and

solar plexus and

breathe deeply.

1 oz. carrier oil

(grapeseed

or sweet almond oil,

for example)

* 6 drops

lavender

12 drops basil

or holy basil

8 drops ginger

* 4 drops

cinnamon bark

(Zingiber officinale) boost the cardiovascular

system by supporting healthy

arteries and limiting the buildup of bad

cholesterol, otherwise known as LDL

(low-density lipoprotein). If you prefer

a sweeter, quieter herbal aroma than

basil, choose essential oil of Holy Basil

(Ocimum sanctum)—equally energizing,

but less aggressive. Both herbs blend

well with spicy ginger, a warming

essential oil especially suited for the

winter months. Mix with a drop or two

of richly stimulating Cinnamon Bark

(Cinnamomum zeylanicum) for an

aromatic balm for the chest and solar

plexus that will increase circulation.

In addition to its anticlotting effect

on blood platelets, cinnamon offers

Heart Healthy Refreshing

Massage Oil

Body Tonic

Use as a relaxing Spritz post-shower

massage oil or add a or -bath for an

capful to your bath invigorating tonic.

for a soothing soak.

* 4 oz. lavender

* 2 oz. carrier oil

hydrosol or

(grapeseed or

distilled water

sweet almond oil,

* 12 drops lavender

for example)

* 18 drops cypress

* 12 drops ylang ylang

* 10 drops

* 10 drops rose otto cinnamon

* 10 drops sandalwood bark

* 8 drops vanilla CO 2 * 16 drops

extract

juniper

* 16 drops clary sage

anti-inflammatory properties. Natural

healing occurs in the body when

inflammation is reduced. For an aftershower

moisturizer that will support

overall cell health, mix 4 ounces of

unscented body lotion and 1–2 drops

of cinnamon bark with several drops of

Juniper (Juniperus communis), a crisp

aromatic that is a cleansing and balancing

tonic that will aid blood circulation.

One last essential oil known

for lowering blood pressure is earthy

Clary Sage (Salvia sclarea). Clary

sage’s bitter scent may take some

getting used to, but it offers the

highest natural concentration of

ester, a chemical property that

calms anxiety.

Photos adobestock.com


Will cannabis

cure cancer?

Is CBD safe when

I’m pregnant?

What’s the right

dose?

Will I fail

a drug test?

Find in-depth answers to these

and other important questions

in our user-friendly online courses.

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UNIVERSITY


NATURAL BEAUTY *

Sweet news: daily use of xylitol in your

oral care can prevent cavities and help

stop plaque from sticking to your teeth.

Research has shown that xylitol can

even help repair damage to the enamel.

And it makes toothpaste, mouthwash,

and even floss taste great!

Xylitol is a low-digestible carbohydrate

found in the fibrous parts of fruits and

vegetables such as plums, strawberries,

cauliflower, and pumpkin, as well as in

fibrous cornhusks and birch trees. Pure

xylitol is a white crystalline substance

that looks and tastes like sugar. But

instead of eroding your teeth like

sugar does, it’s actually tooth-friendly.

The bacteria in your mouth thrive

on sugar, causing them to multiply

rapidly. This metabolic process

produces acids that can eat away the

enamel on your teeth, causing tooth

decay. Research shows that xylitol’s

molecular structure makes it unable

to be digested by the bacteria in the

mouth, so they stop multiplying.

When you use xylitol in your daily

oral care, it stops the acid attack that

would otherwise last for over half an

hour after eating. According to

studies, the amount of acidproducing

bacteria may

decrease as much as 90

percent with xylitol. When

no acid is formed, the pH of

saliva stays neutral at 7. When

saliva pH is boosted above 7,

calcium and phosphate salts in the

saliva help to harden weak enamel and

repair early cavities.

40 • FEBRUARY 2020

pure ingredients for skin & body

Get a Healthy Smile

with Xylitol

Keep your teeth and gums in tip-top shape with this

healthy natural sweetener

BY SHERRIE STRAUSFOGEL

Photo: adobestock.com


Photo: Pornchai Mittongtare





Defend your teeth from

buildup with Xlear Spry Anti-

Plaque Tartar Control Toothpaste.

Xylitol and cranberry extract

inhibit bacteria from adhering

to teeth and gums. This

fluoride-free toothpaste also

contains aloe to soothe gums

and natural peppermint to

freshen breath.

Clean your teeth where

your toothbrush can’t

reach with Radius Vegan Floss

Sachets with Natural Xylitol.

The vegan floss is soft

and spongy, and spun in

candelilla plant wax for easy

grab-and-grip. It’s flavored

with plant-based xylitol,

mint, and anti-bacterial tea

tree for a fresh, clean mouth.

The portable Floss Sachets

are perfect for travel.

Get back to basics

with Redmond Earthpaste.

This toothpaste contains

five ingredients, and they

all come from the earth:

water, Redmond clay, salt,

essential oils, and xylitol.

There’s no glycerin, fluoride,

foaming agents, or coloring.

Five of the six flavors are

sweetened with xylitol.

(Unsweetened Spearmint

doesn’t contain xylitol.)

Polish, gently whiten,

and protect your teeth

with My Magic Mud Peppermint

Turmeric Tooth Powder. This

formula blends the natural,

medicinal powers of organic

turmeric with the optimal

oral-defense properties of

xylitol and cold-pressed

cacao husk. Put a little

of the powder under your

tongue, wet your brush,

and brush for two minutes.

Protect your teeth from

decay and gently whiten

with Tom’s of Maine Sea Salt

Anticavity Toothpaste in Refreshing

Mint. Xylitol from birch trees

or corn, purified sea salt,

and hydrated silica gently

scrub away surface stains,

protect teeth from acid

attacks, and fight bad

breath germs. Fluoride

helps remineralize weakened

enamel and reverses early

signs of tooth decay. Look

for the first-of-its-kind

recyclable toothpaste tube

by the end of 2020.

FEBRUARY 2020 • 41


ASK THE NUTRITIONIST *

Q

Are there any secrets

for making quick, “clean”

meals at home so I’m

not tempted to go to a

drive-through and pick up unhealthy

fast food? —Maryanne C., Tampa, Fla.

Absolutely. With a little planning and

preparation, it’s possible to bring

healthy meals together in under 10

minutes. You have to start by selecting

smart products at the natural foods

store and setting aside slightly more

time one day a week to prepare some

meat, such as broiling burgers, meat

kabobs, or lamb chops or steaks, which

can be easily reheated at another meal.

For variety in your choices of

protein, it’s a good idea to have frozen

shrimp in your freezer, along with eggs

and packaged or canned tuna in your

refrigerator. I also recommend buying

an organic rotisserie chicken once a week.

You can eat a thigh and/or drumstick

hot when you bring the chicken home

from the store, then refrigerate it and

cut the meat up a day or two later to

use in salads, stir fries, and soups.

42 • FEBRUARY 2020

answers to your food questions

Come-Together Fast Food

Everything you need to know to make healthy meals in a jiffy

BY MELISSA DIANE SMITH

In your refrigerator, be sure to have

salad greens and/or spinach and other

vegetables that you like in a handy,

easy-to-use form. For making quick,

low-fuss meals, you’ll also need a wok

or large frying pan, a broiling pan, pans

or containers for reheating, and a pan

with a removable steamer basket.

Once you have these basics, there are

countless ways to quickly and creatively

combine meat and vegetables. The following

are 12 fast-food lunch or dinner

meal ideas to get you started. A few of

them include mentions of tasty products

that offer time-saving luxury.

1

Organic Rotisserie Chicken

Thigh and/or Drumstick and

Steamed Broccoli with Butter.

Steam broccoli spears for about 10

minutes, top with butter, and serve with

just-bought chicken.

2Easy Veggie Fried Rice.

Use Cece’s Veggie Co. Organic

Veggie Medley of riced cauliflower,

broccoli, carrot, and green onion

to help you make this dish with sesame

oil, gluten-free soy sauce, eggs, and

cooked protein, such as chicken, tofu, or

shrimp. (See recipe, right.) Cece’s offers

organic riced, spiraled, noodled, and

z-cut griller vegetables, which makes

vegetables fun and ultra-easy to use for

quick meal preparation.

3Mediterranean Tuna Salad.

Combine an undrained can of

Wild Planet Albacore Wild Tuna

with coarsely chopped artichoke hearts,

chickpeas, chopped red bell pepper,

chopped pitted Kalamata olives, chopped

red onion, shredded carrots, basil or

oregano, and capers. Mix in a dressing

of red wine vinegar, olive oil, lemon

juice, and salt and pepper, and serve.

Photo: adobestock.com


Photo: Pornchai Mittongtare; Styling: Robin Turk; Food Stylist: Claire Stancer

4Fried Organic Ham and

Eggs on Roasted Asparagus

Spears with Fruit.

Depending on the thickness of the

asparagus, roasting the spears may

take longer than 10 minutes. Toward

the last 5 minutes or so of roasting,

fry the eggs and ham to desired

doneness. Serve with a bowl of berries.

5Grass-Fed Hamburger

with No-Fuss Coleslaw.

Reheat a burger you made ahead

of time on the stove or in the microwave.

While the burger is heating, put organic

coleslaw mix in a bowl and toss

with Primal Kitchen Cilantro Lime

Salad Dressing.

6Sautéed Steak, Mushrooms,

Garlic, and Spinach.

In a wok or large frying pan, cook

sliced mushrooms in olive oil, butter,

or coconut oil. When the mushrooms

are close to being done, stir in precooked

steak pieces and minced garlic, then

mix in spinach until it wilts. Salt and

pepper to taste.

7Organic Soup made with

Bone Broth.

Bonafide Provisions offers six

types of organic soup made with

nutritious, protein-packed bone broth:

Broccoli Cheddar, Creamy Mushroom,

Chicken Vegetable, Butternut Squash,

Roasted Tomato-Basil, and French

Onion. Remember to thaw the frozen

soup container in the refrigerator a day

or two before you want to serve it, then

just heat it up on the stove. If you want

something light, enjoy this soup on its

own. For a heartier meal, serve soup as

a side dish with a burger or egg dish,

or beef up the soup with cut-up pieces

of leftover meat and cooked veggies.

8Lamb with Buttered

Green Beans.

Boil fresh green bean pieces about

5–6 minutes until done, or cook frozen

green beans according to directions.

Drain water, then add butter and salt.

make it!

Easy Veggie Fried Rice

Serves 4

Recipe courtesy of Cece’s Veggie Co.

1 Tbs. sesame oil

2 garlic cloves, minced

1 14-oz. pkg. Cece’s Veggie Co. Riced

Organic Veggie Medley

2 Tbs. gluten-free soy sauce or tamari

2 large eggs

Cooked chicken, shrimp, tofu, or other

protein, optional

Salt and pepper to taste

Heat sesame oil in large skillet over

medium-high. Add garlic, and cook until

fragrant, about 1 minute. Add Veggie

Medley, and sauté until al dente, about 6

minutes. Stir in soy sauce or tamari, and

cook, stirring, 2 minute mores. Create hole

in center, drop in eggs, and scramble. Stir

together, and add choice of cooked protein if desired. Salt and pepper to taste.

Per serving: 130 cal; 8g prot; 6g total fat (1.5g sat fat); 13g carb; 95mg chol; 580mg sod;

0g fiber; 4g sugar

While the green beans are cooking,

reheat cut-up pieces of cooked lamb

burger or broiled lamb chop meat in

a small amount of chicken broth and

olive oil in a pan on the stove. Combine

the lamb, broth, and green beans,

and sprinkle with fresh lemon juice.

9Turkey Cheeseburger with

Celery Sticks and Apple Slices

with Almond Butter.

Reheat a precooked turkey burger with

cheese. Cut the celery into sticks and

the apple into slices, and serve with

unsweetened almond butter.

& Cheese Scrambled

Eggs with Grain-Free

10Spinach

English Muffin.

Sauté spinach with salt, pepper, and

onion powder until wilted and tender,

about 5–7 minutes. Add eggs with a

little cream or coconut milk if desired,

scramble, then top with organic cheese

of your choice (e.g., grated or shredded

cheddar, Colby, pepper Jack, provolone,

or mozzarella) and mix. Serve with

toasted, buttered Mikey’s Grain-Free

English Muffin.

Shrimp Alfredo

with Zucchini Noodles.

11Garlic

Here’s another idea from

Cece’s Veggie Co.: Cook shrimp in a

large skillet over medium-high heat

about 2–3 minutes per side. Remove

shrimp from pan and set aside. Sauté

zucchini noodles until al dente, 2–4

minutes.

Add half a jar of Primal Kitchen

No-Dairy Roasted Garlic Alfredo

Sauce, mix in the cooked shrimp,

and top with chopped Italian parsley.

Asian Chicken Salad.

Combine romaine lettuce,

12Quick

shredded cabbage coleslaw

mix or shredded carrots, sesame seeds

or roasted cashews, Primal Kitchen

Sesame Ginger Salad Dressing or Bragg’s

Ginger & Sesame Dressing, and

chopped meat either from a rotisserie

chicken or from True Story Organic

Thick Cut Oven Roasted Chicken

Breast. The latter, a handy organic

meat product that you can find in the deli

section of many natural food stores, has

no nitrates, nitrites, artificial preservatives,

carrageenan, antibiotics, gluten, or

MSG—just five clean ingredients.

FEBRUARY 2020 • 43


EATING 4 HEALTH *

In the fury over fats, we can all agree

on one thing: omega-3 fatty acids have

potent health benefits. Dozens of studies

suggest that omega-3s can protect against

cardiovascular disease, inflammation,

arthritis, cognitive decline, mood

disorders, and possibly cancer.

Because your body can’t make

them, omega-3 fats must be consumed

through supplements or food sources.

But here’s the catch: not all omega-3s

are interchangeable. The omega-3s

found in fatty fish such as salmon

and sardines are eicosapentaenoic

acid (EPA) and docosahexaenoic acid

(DHA), while plant sources of omega-3s,

such as walnuts and flaxseed, contain

alpha-linolenic acid (ALA). The body

converts ALA into EPA and DHA

through a series of chemical reactions,

but the conversion ratio is very low—

in some studies, as little as 5 percent of

ALA is converted to EPA, and less than

0.5 percent to DHA.

Additionally, the ratio of omega-3

to omega-6 fats in the diet is crucial.

Healthy ratios of omega-6 to omega-3

fats range from 1:1 to 4:1. But the

typical Western diet, high in processed

foods, is often closer to a 16:1 ratio

of omega-6 to omega-3, which

promotes inflammation

and increases the risk of

cardiovascular disease, cancer,

and autoimmune diseases.

While there’s no

RDI for omega-3s, most

experts recommend

250–500 mg combined

EPA and DHA every

day for healthy adults.

Here are six great

food sources of these

healthy fats.

44 • FEBRUARY 2020

foods & meals that heal

Omega-3 Fat Facts

What you need to know about these heart-healthy nutrients

BY LISA TURNER

1Wild salmon is an excellent

source of omega-3 fats, with

1,220 mg of DHA and 350 mg

of EPA per 3-oz. serving. Omega-3

levels in farmed salmon vary widely,

depending on the type of feed used.

And while farmed salmon are generally

a good source of omega-3 fats, they’re

also higher in omega-6s. They’re also

likely to contain high levels of PCBs,

dioxins, chlorinated pesticides, and

other toxins—so wild-caught salmon

is a better choice.

RECIPE TIPS: Toss cooked salmon with

gluten-free penne pasta and pesto;

mix canned salmon with Greek yogurt

and dill for a cracker spread; simmer

skinless salmon fillets, bok choy, carrots,

and onions in coconut milk with green

curry paste for an easy stew.

2Sardines, a group of small, fatty

fish in the herring family, are high

in omega-3 fats. One tin (about

4.35 oz.) has as much as 1,700 mg of

omega-3 fats. And because they’re lower

on the food chain, sardines are less

likely to be contaminated with mercury.

If you buy them canned, look for

varieties packed in water or olive oil,

not soybean oil. And choose the bone-in

variety for extra calcium.

RECIPE TIPS: Sprinkle oil-packed sardines

with garlic and lemon juice, and

broil; add sardines, red onions, and

minced tarragon to scrambled eggs;

toss sardines with cooked white beans,

chopped tomatoes, Kalamata olives,

baby spinach, and vinaigrette.

3Rainbow trout, a freshwater

fish with a mild, light flavor, is

rich in omega-3s, with 500–1,000

mg in a 3-oz. serving. Farmed rainbow

trout from U.S. ponds, raceways, or

recirculating agricultural systems are

considered a safe and sustainable

choice, and less likely to contain toxins.

RECIPE TIPS: Sauté trout fillets with

leeks and wild mushrooms; marinate

trout in lime juice, olive oil, garlic

powder, and chili powder, then grill;

roast trout and green beans with

lemon juice and shallots, then top

with slivered almonds.

4Pastured eggs,

from chickens that

are allowed to

roam free, tend to be

higher in omega-3s

and other nutrients.

In one study,

pastured eggs

had 2.5 times the

amount of

omega-3 fats and

a better omega-6 to

omega-3 ratio than

Photo: adobestock.com


eggs from caged hens. Omega-3

fortified eggs, produced by feeding

chickens a diet supplemented with

flaxseeds, may have more than

400 mg of omega-3 fats per egg.

But they’re generally raised in cages,

unless otherwise specified, so pastured

eggs are a more ethical choice.

RECIPE TIPS: Top scrambled eggs with

crème fraîche, smoked salmon, and

chives; bake eggs in tomato sauce,

harissa, and Feta cheese; poach eggs

and serve them over grilled asparagus

and polenta.

make it!

Photo: Pornchai Mittongtare; Styling: Robin Turk; Food Stylist: Claire Stancer

5Walnuts are high in healthy

monounsaturated fats and

ALA omega-3 fats, with 1,670 mg

per half cup. They’ve been shown to

reduce blood pressure and inflammation,

and decrease harmful LDL cholesterol

by as much as 16 percent. Other studies

suggest that eating a handful of

walnuts daily can improve blood lipid

profiles in people who don’t eat fish.

RECIPE TIPS: Simmer walnut halves,

mushrooms, carrots, and lentils in

broth until tender; toss toasted walnuts

with golden beets, baby arugula, and

blue cheese; sauté walnuts in coconut

oil, honey, and cinnamon for a sweet,

healthy snack.

6Chia, flax, and hemp seeds.

All three of these seeds are good

sources of ALA omega-3 fats.

One ounce of chia seeds has 5,000 mg

of ALA omega-3 fats; flaxseeds have

about 6,300 mg of ALA per ounce.

And an ounce of hemp seeds has

about 6,000 mg of ALA. And all three

varieties have about three times as

much omega-3 as omega-6.

RECIPE TIPS: Combine chia seeds,

rooibos tea, coconut milk, and agave,

then refrigerate until chilled for a

riff on boba tea; make waffles using

ground flax, almond flour, pumpkin

purée, and pumpkin pie spice; toss

hemp seeds with baby spinach,

blackberries, pomegranate seeds,

and a sweet vinaigrette for a

light-and-healthy lunch salad.

Mini Mexican Slow Cooker

Meatloaves

Serves 4

This crowd-pleasing recipe takes almost

no time to assemble in a slow cooker. It’s

packed with omega-3 fats from walnuts,

grass-fed beef, a pastured egg, and chia

and flaxseed tortilla chips. Recipe from

the California Walnut Board (walnuts.org).

1 cup prepared salsa

¾ cup chopped California walnuts,

divided

¾ cup shredded Mexican 4 cheese

blend, divided

½ cup crushed tortilla chips (try

omega-3-rich Siete Sea Salt Grain

Free Tortilla Chips or Food Should

Taste Good Multigrain Tortilla Chips)

½ cup chopped onion

2 tsp. reduced-sodium chili and lime

Mexican seasoning blend

1 lb. organic, grass-fed ground beef

1 (4-oz.) can diced green chiles

1 pastured egg

Additional salsa, diced avocado, and

fresh cilantro for topping, optional

1. Place salsa in the bottom of a large

slow cooker. Place ½ cup walnuts,

½ cup cheese, tortilla chips, onion,

seasoning, ground beef, chiles, and

egg in large bowl. Mix well with your

hands, then shape into 4 equal balls.

2. Place 1 Tbs. remaining walnuts in

palm of your hand, and place

1 meatloaf on top, pressing walnuts

into surface. Repeat with remaining

walnuts and meat. Place loaves,

walnut-side-up, in slow cooker.

3. Cover, and cook on high 1½ hours,

or on low 3 hours. Top loaves with

equal amounts of cheese; cover, and

let stand 5 minutes more to melt.

Serve with any desired toppings.

Per serving: 530 cal; 35g prot; 37g total fat

(12g sat fat); 17g carb; 140mg chol; 850mg

sod; 3g fiber; 5g sugar

How to Get Enough

Experts recommend getting 250–500 mg combined EPA and DHA in

your diet every day. The easiest way to do this is to eat some type of fatty

fish twice per week. Mercury usually isn’t a problem unless you’re pregnant

or nursing, but if you’re concerned, choose low-mercury options such as

sardines, trout, and wild salmon.

If you’re vegan or vegetarian, or just don’t like fish, getting enough

omega-3s can be a problem. You can start by focusing on plant sources of

the nutrient, but you may also want to consider an omega-3 supplement

made from algae.

FEBRUARY 2020 • 45


HEALTHY DISH *

The challenge with kale is making

it taste good. Look, everybody knows

kale is super healthy, but if you don’t

prepare it in just the right way, it can

be bitter and unpalatable to the average

eater. Fortunately, there are ways

to prepare it that cut the bitterness,

leaving you with a delicious vegetable

that can’t be topped when it comes to

nutritional power. So, if you haven’t

enjoyed kale up until now, get ready

for a surprise.

When I talked with Chef Jeannette

about this salad recipe, she told me

that most home chefs find making

raw kale challenging. One way

to conquer the “kale objection”

is with a really amazing salad

dressing. And this salad has the

best dressing you’ve ever had on

kale. No kidding. Also, pay attention

to this month’s “Notes from the

Clean Food Coach,” because she

tells you the game-changing trick

to defeating the bitterness problem

when preparing raw kale.

If you’re like me, by the time

February rolls around you just might

be feeling a little … blah. After all,

we’ve just come off the holiday season,

we’ve spent most of the winter eating

heavier, warmer foods, and in most

parts of the country it’s still bitterly

cold. These are not ideal conditions

for lighter, greener fare. But the dense

chewy nature of the kale—and the tasty

fats of the avocado and the dressing—

are satisfyingly fresh without making

you feel cold inside. Enjoy!

46 • FEBRUARY 2020

recipe makeovers full of modern flavor

Nourishing Winter

Greens Salad

We normally think of salads as a summertime treat,

but winter vegetables make for equally

delicious—and healthy—combinations

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

Photo: Pornchai Mittongtare; Styling: Robin Turk; Food Stylist: Claire Stancer


make it!

Winter Greens Salad

Serves 4

Dressing

¹⁄ ³ cup sundried tomatoes

¹⁄ ³ cup extra virgin olive oil

Juice and zest of 1 medium lemon

(¼ cup juice)

1½ Tbs. raw honey

Scant ½ tsp. sea salt

¼ tsp. freshly ground black pepper

¼ tsp. red pepper flakes

Salad

1 large bunch curly green kale, ribs

removed, chopped into bite-sized

pieces, and massaged

1 medium Haas avocado, peeled,

pitted, and diced

Fresh grated Parmesan cheese to

taste, optional

1. Cover sundried tomatoes in boiling

water in a small bowl for a few

minutes to rehydrate and soften.

Remove from the water and transfer

to high-speed blender, reserving

soak water. Let water cool until it’s

warm, but not overly hot.

2. Combine ¼ cup cooled soak water,

olive oil, lemon zest and juice,

honey, and salt and pepper, and

blend until smooth. Stir in red

pepper flakes.

3. To make salad, combine prepared

kale and dressing, and toss until

thoroughly coated. Gently fold

in the avocado and top with

Parmesan, if using.

Per serving: 290 cal; 2g prot; 27g total fat

(3.5g sat fat); 15g carb; 0mg chol; 320mg

sod; 4g fiber; 7g sugar

Featured Ingredient:

Kale

Once upon a time there was a testing procedure used by the USDA to determine

the antioxidant capacity of fruits and vegetables. It was called the ORAC test.

Researchers would look at all the different antioxidants and phytochemicals

that are found in a plant food and determine how well they worked

together as a team to fight cell-damaging free radicals. The foods were given

what’s called an ORAC rating. Kale consistently scored as number one among

the vegetables. (The ORAC test has since been retired, but kale continues to

score high rankings on virtually all the tests that have replaced it.)

Kale is actually a type of cabbage, which means that it has even more health

benefits than its antioxidant power alone. Like others in the brassica family,

it contains powerful phytochemicals such as cancer-fighting indoles. It’s also high in

sulfur, and contains a compound known as sulforaphane, which helps give a boost

to the body’s detoxification enzymes and may help fight cancer as well. Sulforaphane

is formed when the vegetables containing it are chopped or chewed, and it triggers

the liver to remove free radicals and other chemicals that may cause DNA damage.

Several studies—including one in the prestigious Journal of Nutrition—have

demonstrated that sulforaphane helps stop breast cancer proliferation.

Kale is also loaded with calcium, iron, and vitamins A, C, and bone-building K.

It contains seven times the beta-carotene of broccoli and 10 times as much lutein

and zeaxanthin, eye-protecting carotenoids known to help protect against macular

degeneration. And 2 cups of the stuff contain about 4g of protein and

3g of fiber, making it an all-around nutritional powerhouse vegetable.

Photo: adobestock.com

Notes from the Clean Food Coach:

To prepare curly kale for a raw salad, strip the greens from the stems with your fingers. The stems can be chopped

and sautéed or stir-fried for another use later. Chop the leafy part of the kale into small pieces—large pieces make

the salad harder to eat. Sprinkle the chopped kale lightly with salt and massage it well with clean hands for about

30 seconds. Don’t be afraid to squeeze it hard all over to help break down the fibers. Raw kale is tough and can

have a bitter edge—lightly salting and massaging it will mellow the flavor and soften the texture without cooking.

FEBRUARY 2020 • 47


COOK WITH SUPPLEMENTS *

easy ways to boost your nutrition

Probiotic Yogurt Powder

What’s the best way to take advantage of the health benefits of

fermented foods? Try making your own

BY LISA TURNER

The centuries-old tradition of fermenting

foods is suddenly trendy—and for

good reason. Fermented foods are

full of beneficial bacteria that have

been shown to improve digestion,

enhance immunity, and benefit

mood, weight loss, and heart health.

Homemade fermented foods are

cheaper, cleaner, and more potent

than store-bought versions. And

it’s not as scary as it sounds. With a

few simple steps, you can easily whip

up your own yogurt, kimchi, and other

probiotic-rich eats.

Dairy-Free Raspberry-Vanilla Yogurt

Makes about 1 quart (4 1-cup servings)

Store-bought vegan yogurts are usually not

fermented, and often include additives and

lots of sugar. This simple recipe uses full-fat

coconut milk with probiotics as a starter.

Be sure to use a high-quality probiotic with

no added prebiotics. We used raspberries

and vanilla, but you can vary the fruits and

flavorings as you’d like.

2 14-oz. cans full-fat coconut milk

4 capsules vegan probiotics

½ cup fresh or thawed frozen raspberries,

lightly mashed

2 tsp. pure vanilla extract

Erythritol, organic cane sugar, stevia,

or sweetener of your choice, to taste

1. Vigorously shake coconut milk cans before

opening. Open and transfer to clean

glass bowl. Empty contents of probiotic

capsules into coconut milk, and mix well.

2. Cover bowl with cheesecloth or thin,

lint-free dish towel and let stand in

warm location 1–2 days, until thickened.

3. Remove towel, and stir in raspberries,

vanilla, and sweetener to taste. Transfer

to glass jar with a lid, and refrigerate

3–4 hours before serving.

Per serving: 400 cal; 4g prot; 42g total fat (37g

sat fat); 8g carb; 0mg chol; 25mg sod; 1g fiber;

1g sugar

Garden of Life

Dr. Formulated Probiotics

Once Daily 30 Billion CFU

Photo: Pornchai Mittongtare; Styling: Robin Turk; Food Stylist: Claire Stancer

48 •

FEBRUARY 2020


What a

difference

a week makes!

A week ago, it was a stretchfor her just to think about yoga.

What you thought was impossible… can be possible.

Solgar N o. 7 increases mobility, flexibility, and range of motion. *

Even better, it shows improvement in joint comfort within 7 days. 1*

One small capsule once daily.

*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.

©2020 Solgar, Inc.

1. Based on two human studies with 5-LOXIN Advanced® where subjects rated their joint health over time, subjects’ joint health

improved within 7 days and continued to improve throughout the duration of the studies.

Individual results may vary.

5-LOXIN ADVANCED® is a registered trademark of PL Thomas-Laila Nutra, LLC

U.S. Patent #8,551,496 and patents pending.

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