YOUR ULTIMATE RESOURCE FOR NATURAL LIVING
FEBRUARY 2020 * betternutrition.com
Special report: Is insulin resistance the
first sign of heart disease? p. 28
How supplementing with
them does wonders for
your body & mind
12 Tasty &
Lasagna • Frontier Bison
Stoup • Winter Greens Salad •
Mini Mexican Slow Cooker
Meatloaves • Dairy-Free
Yogurt • Easy Veggie
Help Your Dog
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.
February 2020 / Vol. 82 / No. 2
Get a healthy
dose of coldweather
with our Winter
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
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.
Keep Your Pet’s Heart Healthy
Tips from a top cardiologist.
10 PASSION BEHIND THE PRODUCT
Leading the bone broth revolution.
12 HOT BUYS
New and natural products.
14 CHECK OUT
Vitamin D: How Much Is Enough?
The skinny on the sunshine vitamin.
18 ASK THE NATUROPATHIC DOCTOR
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.
For links to studies
cited in our articles
and other helpful
sites and books, visit
We picked our
20 best chocolate
recipes of all time
and combined them
into one easy-to-read
article. Find it only at
Roasted Banana &
Chili- & Chocolate
Mexican Maca Hot
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You’ll receive a
list of articles,
recipes, and product
Cover photo: adobestock.com; This page: Pornchai Mittongtare
2 • FEBRUARY 2020
This season, when it comes to
your immune health:
or trust Ester-C ®
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Do all you can to support your immune health:*
Eat healthy, get your rest— and take Ester-C®
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*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.
©2020 American Health Inc. | 19-AH-1304
YOUR ULTIMATE GUIDE TO NATURAL LIVING
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
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
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 firstname.lastname@example.org
Studies show that cacao may help
Integrated Media Sales Kevin Gillespie
inhibit the oxidation of LDL cholesterol * Matthew Kadey, MS, RD, is an Ontario,
Director – Eastern U.S. email@example.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. firstname.lastname@example.org
fatigue (particularly among chronic
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
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
source of the mineral sulfur, known to
* Melissa Diane Smith, Dipl. Nutr.,
Accounting & Billing Yolanda Campanatto
promote beautiful hair, skin, and nails.
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
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
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
with some dark chocolate (try Lily’s
* Vera Tweed has been writing about
stevia-sweetened chocolate) and read
supplements, holistic nutrition, and
how you can give your heart some love!
fitness for more than 20 years. She is
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
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
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.
6 • FEBRUARY 2020
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
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, 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
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.
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
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.
times sweeter than
standard sugar, so a
little goes a long way.
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
The exploding popularity of bone broth is just one key to this
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
just the bones of
the animal, apple
cider vinegar, garlic,
onions, and Celtic
sea salt,” says company
founder and Certified
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
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
And with a
brand new line
of all-organic, bone
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
10 • FEBRUARY 2020
Frontier Bison Stoup
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
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
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
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
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
With high-potency Gaia Herbs Fertility
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Enzymedica Digest Keto rhythm. With organic
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A Good Egg
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,
quick breads, and
The Cleanest of
Clean for Baby
When it comes to Castile
soap, there are many
reasons to love it. Most
important, it’s true
That means no synthetic
or surfactants. Earth
Mama Organics Simply
Non-Scents Baby Wash
is made with 100%
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Earth Mama baby
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Orange and Calming
New Chapter has introduced
Active Magnesium Powder +
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muscle recovery and
boost energy for active
bodies. Coconut water
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The Women's Magnesium
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and muscle recovery.
Tart Cherry is added
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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
right stuff. +PlusCBD Oil Gold Formula is made
with a proprietary chemical-free process that
provides unparalleled results. With studies to
support safety and benefits, it is the best-selling*
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We don’t expect you to simply take our word
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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
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
What do you get when you combine digestive enzymes
and probiotics in one convenient formula?
A happy gut means a happy you. And that’s just
what you get with Enzyme Probiotic Complex.
It helps keep your system smiling with 9-active, naturally-based enzymes
that break down fats, carbohydrates and proteins into absorbable nutrients.*
And, 2 billion bio-active probiotics^ that help with your natural digestion and
support your system with friendly microflora.*
The result? Gut happiness! Plus, the confidence of knowing you’re getting
comprehensive digestive support from just one complex. (Insert smile here)
AVAILABLE AT HEALTH, NATURAL FOOD AND VITAMIN SPECIALTY STORES
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
^At Time of Manufacture
©2020 American Health, Inc. | 19-AH-1302
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
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
16 • FEBRUARY 2020
Should You Take a Vitamin D
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
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
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.
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
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
18 • FEBRUARY 2020
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,
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
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
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
due to its lentinan content.
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
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
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, a blue-black
berry from Europe,
is a cousin of the
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
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
with myopia (nearsightedness),
and found that
to contain 25%
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
20 • FEBRUARY 2020
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
water: add 1 Tbs.
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
which literally means
“the great formula
for good vision”
and bitter herbs
that cool and
eyes, and is a
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
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:
function) occurs when the thyroid
doesn’t produce enough thyroid
(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
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
disorders, and iodine deficiency—
24 • FEBRUARY 2020
Is your thyroid operating efficiently?
* Frequent, heavy menstrual * Muscle weakness/tremors
* Infrequent, scant menstrual periods
* 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
The normal thyroid-stimulating conversion, so it’s an important addition to
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
with 1–2 grams daily taken in smaller,
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.
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
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
that are so similar to our own
endocannabinoids that our
bodies react in much the
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
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.
that although there
improvement in sleep
among some patients,
to hold more
Sleep in PTSD
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
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.
400 mg magnesium in a topical magnesium
4 dropperfuls (about 2,400 mg) chamomile
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
Sagely Naturals CBD +
Winged CBD Sleepy
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
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
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
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
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.
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.
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
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.
TIPS FOR A
BY LISA TURNER
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
34 • FEBRUARY 2020
often have a lower intake of sugar, fat,
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
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,
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.
mindfully. “To get more
enjoyment and satiation out
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
Turkey Zucchini Lasagna
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.
9 medium zucchini
½ tsp. salt
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
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.
We know deep, restful sleep
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.
in the top
serve up the latest
research, tools, and
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.
in the alternative
or your favorite
FIND US ON:
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Ready to embrace the power of a
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Join Julie Morris in this comprehensive online course that gives you essential knowledge and skills for
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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
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
Many are mindful of how diet and exercise affect heart health,
but aromatherapy offers complementary support with essential oils
BY CHERYL CROMER
Apply as needed
to the chest and
solar plexus and
1 oz. carrier oil
or sweet almond oil,
* 6 drops
12 drops basil
or holy basil
8 drops ginger
* 4 drops
(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
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
sweet almond oil,
* 12 drops lavender
* 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
* 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
Is CBD safe when
What’s the right
Will I fail
a drug test?
Find in-depth answers to these
and other important questions
in our user-friendly online courses.
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
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
Keep your teeth and gums in tip-top shape with this
healthy natural sweetener
BY SHERRIE STRAUSFOGEL
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
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.
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 *
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.
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
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: 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.
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
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
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
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.
Easy Veggie Fried Rice
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
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
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
with Zucchini Noodles.
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
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,
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
and increases the risk of
cardiovascular disease, cancer,
and autoimmune diseases.
While there’s no
RDI for omega-3s, most
250–500 mg combined
EPA and DHA every
day for healthy adults.
Here are six great
food sources of these
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.
from chickens that
are allowed to
roam free, tend to be
higher in omega-3s
and other nutrients.
In one study,
had 2.5 times the
omega-3 fats and
a better omega-6 to
omega-3 ratio than
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
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,
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
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,
¾ cup shredded Mexican 4 cheese
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
We normally think of salads as a summertime treat,
but winter vegetables make for equally
BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC
Photo: Pornchai Mittongtare; Styling: Robin Turk; Food Stylist: Claire Stancer
Winter Greens Salad
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
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
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
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
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.
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
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,
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;
Garden of Life
Dr. Formulated Probiotics
Once Daily 30 Billion CFU
Photo: Pornchai Mittongtare; Styling: Robin Turk; Food Stylist: Claire Stancer
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.