Better Nutrition February 2020

YOUR ULTIMATE RESOURCE FOR NATURAL LIVING 

FEBRUARY 2020 * betternutrition.com 

LOVE YOUR 

HEART 

Special report: Is insulin resistance the 

first sign of heart disease? p. 28 

THE 

MAGIC OF 

MUSHROOMS 

How supplementing with 

them does wonders for 

your body & mind 

12 Tasty & 

Time-Saving 

MEALS 

Recipes Inside! 

Turkey Zucchini 

Lasagna • Frontier Bison 

Stoup • Winter Greens Salad • 

Mini Mexican Slow Cooker 

Meatloaves • Dairy-Free 

Raspberry-Vanilla 

Yogurt • Easy Veggie 

Fried Rice 

6 Foods 

High in 

OMEGA-3 

FATS 

Help Your Dog 

Live Longer 

With COQ10

Shake Up Your Routine 

With New Great-Tasting Collagens 

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

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

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

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

CONTENTS 

February 2020 / Vol. 82 / No. 2 

47 

Get a healthy 

dose of coldweather 

veggies 

with our Winter 

Greens Salad. 

28 

32 

features 

The Insulin/Heart Connection 

For years, we’ve been told that high cholesterol 

is a contributing factor to heart disease, but 

recent research has called that idea into question. 

So what’s the real predictor of future heart 

issues? A growing body of evidence points to 

insulin resistance. 

Little Shifts, Big Results 

Transforming your health may be easier 

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

manageable changes to your lifestyle that can 

really add up. We asked Mark Hyman, MD, 

bestselling author and founder and director 

of The UltraWellness Center, for simple changes 

that can be made gradually, helping put you on 

the path to better health this year—and 

for years to come. 

departments 

6 NEWSBITES 

Keep Your Pet’s Heart Healthy 

Tips from a top cardiologist. 

10 PASSION BEHIND THE PRODUCT 

Bonafide Provisions 

Leading the bone broth revolution. 

12 HOT BUYS 

Sweetheart Deals 

New and natural products. 

14 CHECK OUT 

Vitamin D: How Much Is Enough? 

The skinny on the sunshine vitamin. 

18 ASK THE NATUROPATHIC DOCTOR 

Medicinal Mushrooms 

Feast on fungi for better health. 

20 HERBAL WELLNESS 

Herbs for Eye Health 

The best vision-boosting botanicals. 

24 NATURAL REMEDY 

Listen to Your Thyroid 

A tiny gland with big health benefits. 

26 CBD SCOOP 

CBD for Better Sleep 

Rest easy with hemp. 

38 AROMATHERAPY RX 

Aromatherapy for a Healthy Heart 

Surprising benefits of essential oils. 

40 NATURAL BEAUTY 

Get a Healthy Smile with Xylitol 

The sweet way to clean your teeth. 

42 ASK THE NUTRITIONIST 

Come-Together Fast Food 

How to make healthy meals in a jiffy. 

44 EATING 4 HEALTH 

Omega-3 Fat Facts 

The lowdown on EPA and DHA. 

46 HEALTHY DISH 

Nourishing Winter Greens Salad 

A summery dish for cold weather. 

48 COOK WITH SUPPLEMENTS 

Probiotic Yogurt Powder 

Make your own fermented food. 

CLICK ON 

THIS! 

Resources & 

References 

For links to studies 

cited in our articles 

and other helpful 

sites and books, visit 

betternutrition.com. 

20 Heart-Healthy 

Chocolate Recipes 

We picked our 

20 best chocolate 

recipes of all time 

and combined them 

into one easy-to-read 

article. Find it only at 

betternutrition.com/ 

chocolate. 

recipes 

include: 

Cocoa-Nut Truffle 

Balls 

* 

5-Minute Low-Carb 

Brownie Pudding 

* 

Roasted Banana & 

Chocolate Chunk 

Mini Loaves 

* 

Chili- & Chocolate 

Spiked Cornbread 

* 

Mexican Maca Hot 

Chocolate 

Sign Up for Our 

Healthy Buzz 

Newsletter 

You’ll receive a 

carefully curated 

list of articles, 

recipes, and product 

giveaways in 

your inbox. 

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

2 • FEBRUARY 2020

This season, when it comes to 

your immune health: 

or trust Ester-C ® 

The only vitamin C with 

24-hour immune support* 

Don’t take chances. 

Do all you can to support your immune health:* 

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

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

vegetarian tablets or effervescent powder 

packets absorb into your system and stay there 

longer than regular vitamin C to deliver 24-hour 

immune support and potent antioxidant activity.* 

So now more than ever, trust your immune health to 

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

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

Available at health, natural food and vitamin specialty stores. 

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

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

*These statements have not been evaluated by the Food and Drug Administration. 

These products are not intended to diagnose, treat, cure or prevent any disease. 

AmericanHealthUS.com 

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

EDITOR’S LETTER 

Happy Hearts 

YOUR ULTIMATE GUIDE TO NATURAL LIVING 

Our Writers 

Meet the passionate people behind this 

Editor in Chief Nicole Brechka 

issue of Better Nutrition! 

Creative Director Rachel Joyosa 

Executive Editor Jerry Shaver 

Associate Editor Elizabeth Fisher 

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

Digital Editor Maureen Farrar 

award-winning educator, author of 

Copy Editor James Naples 

celebrate chocolate—and your heart! 

Beauty Editor Sherrie Strausfogel 

multiple books, and a real food chef. 

Did you know that cacao beans have 

She’s helped thousands of people make 

Contributing Editors Vera Tweed, Helen Gray 

almost twice the antioxidants of red 

lasting changes to deeply entrenched 

Contributing Writers Jeannette Bessinger, CHHC, 

wine and up to three times the amount 

habits that no longer serve them. 

Jonny Bowden, PhD, CNS, Cheryl 

jeannettebessinger.com 

Cromer, Matthew Kadey, MS, RD, 

found in green tea? The same beans that 

Emily A. Kane, ND, LAc, Melissa Diane 

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

nutritionist and the bestselling 

Print Ad Coordinator Kim Hoff 

Smith, Lisa Turner, Neil Zevnik 

when ground into cocoa powder or 

author of 15 books, including The 150 

Prepress Manager Joy Kelley 

chocolate are actually good for you—a 

Prepress Specialist Idania Mentana 

Healthiest Foods on Earth and Living 

superfood capable of enhancing health 

Low Carb. jonnybowden.com 

on many levels, especially heart health. 

Editorial Offices 512 Main Street, Suite 1 

* Cheryl Cromer is an artisan aromatherapist 

El Segundo, CA 90245 

Cacao’s real benefit comes from the 

310-873-6952 

with more than 20 years’ experience. 

beans’ rich source of flavonols, a class of 

Based in Winter Park, Fla., she specializes 

General Manager Rob Lutz 

antioxidants. The research is impressive: 

in writing about aromatherapy and the 

AIM Retail Group rlutz@aimmedia.com 

970-291-9029 

Studies show that cacao may help 

spa lifestyle. 

Integrated Media Sales Kevin Gillespie 

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

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

Canada-based dietitian and food writer who 

and Midwest 603-305-5106 

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

against Alzheimer’s disease, fend off 

has contributed nutrition and recipe features 

Integrated Media Sales Candice Smith 

to dozens of publications. He is also the 

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

fatigue (particularly among chronic 

603-361-5762 

author of Rocket Fuel: Power-Packed Food 

fatigue sufferers), decrease blood pressure, 

for Sports + Adventure. matthewkadey.com 

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

and deter cancer and cardiovascular 

Fort Lauderdale, FL 33308 

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

800-443-4974, ext. 702 

problems. High antioxidant foods, 

practice in Juneau, Alaska, where she lives 

Director of Retail Sales Joshua Kelly 

including dark chocolate, have also been 

with her husband and daughter. She is the 

jkelly@aimmedia.com 

author of two books on natural health, 

800-443-4974, ext. 702 

shown to boost the body’s resistance 

to air pollution. Cacao is also a great 

including Managing Menopause Naturally. 

Marketing Designer Judith Nesnadny 

dremilykane.com 

jnesnadny@aimmedia.com 

source of the mineral sulfur, known to 

* Melissa Diane Smith, Dipl. Nutr., 

Accounting & Billing Yolanda Campanatto 

promote beautiful hair, skin, and nails. 

ycampanatto@aimmedia.com 

is a holistic nutritionist who has 25 years 

Not all forms of chocolate or cocoa 

of clinical experience and specializes in 

powder offer these health payoffs—you 

using food as medicine. She is the author 

want dark chocolate, 100% cocoa powder, 

of Going Against GMOs and other books. 

or raw cacao beans or nibs. When 

melissadianesmith.com 

buying dark chocolate, the higher the 

* Sherrie Strausfogel has been writing 

percentage of cacao content, the better. 

about natural beauty for more than 

ACTIVE INTEREST MEDIA, INC. 

In addition to enjoying dark chocolate, 

20 years. Based in Honolulu, she also 

AND SUBSIDIARIES 

Chairman & CEO Andrew W. Clurman 

writes about spas, wellness, and travel. She 

what else can you do to keep your heart 

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

is the author of Hawaii’s Spa Experience. 

Vice President, IT Nelson Saenz 

strong? Jonny Bowden, PhD, CNS, has 

Vice President, Audience Development Tom Masterson 

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

Vice President, Production and Manufacturing Barb Van Sickle 

Vice President, People & Places JoAnn Thomas 

developer, and nutrition coach in Boulder, 

this on p. 28. He discusses why insulin 

AIM Board Chair Efrem Zimbalist III 

Colo. She has more than 20 years of 

resistance underpins most forms of 

experience in researching and writing about 

cardiovascular disease. So curl up 

nourishing foods. lisaturnercooks.com 

facebook.com/ 

twitter.com/ 

with some dark chocolate (try Lily’s 

BetterNutritionMagazine 

betternutrition 

* Vera Tweed has been writing about 

stevia-sweetened chocolate) and read 

supplements, holistic nutrition, and 

pinterest.com/ 

instagram.com/ 

how you can give your heart some love! 

fitness for more than 20 years. She is 

bnutritionmag 

betternutritionmag 

the editorial director at Natural Health 

Connections and the author of Hormone 

Harmony and other books. veratweed.com 

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

* Neil Zevnik is a private chef specializing 

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

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

in healthy cuisine, with clients who have 

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

nbrechka@aimmedia.com 

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

included Elizabeth Taylor, Pierce Brosnan, 

or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume 

liability for all content of advertising and for any claims arising therefrom. Articles appearing in 

BETTER NUTRITION may not be reproduced in whole or in part without the express permission of the 

Jennifer Garner, Charlize Theron, and the 

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

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

CEO of Disney. neilzevnik.com 

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


Pure Food Supplements from our certified organic farms to YOU. 

BIOAVAILABLE VITAMINS & MINERALS • NON-GMO • SUSTAINABLE 

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NEWS*BITES 

BY VERA TWEED 

How to Keep Your 

Pet’s Heart Healthy 

“Pets bring a lot to the table in terms of 

unconditional love, which is a significant 

factor in heart longevity,” says boardcertified 

cardiologist Stephen Sinatra, 

MD, a pioneer in nutritional healing 

and a big fan of animals. Dogs, cats, 

and horses have played important parts 

in his life. 

“If you come home to a loving dog 

after a heart attack, your incidence of 

survival is much higher than coming 

home to an empty house—or even 

a judgmental spouse,” says Sinatra. 

So feeding your pets well will enhance 

both their health and yours. 

in preventing and relieving heart failure. 

Sinatra developed a line of products for 

pets called Ageless Paws (agelesspaws. 

com); his CoQ10 drops have 10 mg of 

liposomal CoQ10 per serving. 

Three pet dogs on his regimen—an 

elkhound and two chows—maintained 

good health into their later years and 

outlived counterparts in their breeds. 

The Most Nutritious Foods for Pets 

“A lot of canned pet food uses old 

animals,” says Sinatra. “Old animals 

lose their nutritional value, and 

certainly their CoQ10 content.” These 

are the best food options: 

* 

* 

Sardines and wild salmon are high 

in CoQ10 and healthy omega-3 fats, 

and low in mercury. 

Animal hearts and livers are other 

top food sources of CoQ10. 

In addition, look for pet foods made 

without additives and other chemicals. 

Bison is a clean food source because 

it’s raised without growth hormones 

and rarely given antibiotics. 

A Personal Dog Story 

“Over the years, I had dogs that died of 

heart failure, and it’s heartbreaking,” 

recalls Sinatra. “Here I am as a heart 

specialist—so I decided to place my 

dogs on COQ10 and I also gave them 

sardines and wild salmon, because they 

contain a high degree of CoQ10.” The 

nutrient is essential for the heart to 

generate energy and plays a vital role 

Pet Supplement Tips 

* CoQ10 drops can be added to pet food. 

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

guard against nutrient deficiencies. 

* Probiotics can enhance digestion and immunity. 

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

mussel extracts, glucosamine, and MSM. 

Photo: adobestock.com 


NEWS*BITES 

CBD Relieves 

Peripheral 

Neuropathy 

A common complication of diabetes, 

peripheral neuropathy can also 

be caused by chemotherapy or 

various health conditions that 

damage nerves in the hands or 

feet. It’s difficult to treat—but 

topical CBD in a cream or lotion 

can help, according to a study of 

29 patients led by Scripps Mercy 

Hospital in San Diego. Compared 

to a placebo, daily application of 

a topical CBD product containing 

250 mg of CBD per 3 fluid ounces 

for four weeks significantly reduced 

intense or sharp pain and cold 

and itchy sensations, with no 

adverse effects. 

THE 10-HOUR 

EATING PLAN 

Eating only during a 10-hour window each 

day can help you lose weight, lower blood 

pressure and harmful cholesterol, and 

sleep better, as well as reduce your 

risk for diabetes and heart disease, 

according to a study by the University 

of California, San Diego, and the 

Salk Institute in La Jolla, Calif. 

Such an eating pattern restores 

your body’s natural circadian 

rhythms, and it’s easier to 

follow than completely 

revamping your diet. 

8 • FEBRUARY 2020 

THEANINE 

Boosts Mental 

Performance 

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

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

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

four weeks, the supplement also enhanced mental performance. 

Published in the journal Nutrients, the study compared the effects 

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

people who had not been diagnosed with any psychiatric condition 

but were experiencing some difficulties with sleep and stress. After 

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

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

experienced a better mood. In addition, tests showed improved 

mental performance. 

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

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

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

and enhance attention span, and before bedtime to improve sleep 

without causing morning drowsiness. 

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

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

“Eating and drinking everything 

(except water) within a consistent 

10-hour window allows your body 

to rest and restore for 14 hours 

each night,” says study co-author 

Emily Manoogian, PhD. Most 

people in the study ate the first 

meal of the day a bit later and 

the last one a bit earlier, but 

did not skip meals. Although 

they were not asked to 

reduce calories, many did 

so spontaneously, simply 

because less of their 

day included eating. 

Photos: adobestock.com

Sweet on Monk Fruit 

Monk fruit, a Zen-like sounding natural 

sweetener, has become a favorite among 

low-carb eaters and keto aficionados. 

Also known as luo han guo, this upand-coming 

sweetener is gleaned from 

a small round sweet melon fruit grown 

in China and Southeast Asia. Lore has 

it that Buddhist monks in the 13th century 

were the first to cultivate the fruit, and 

hence its name. The sweetener is created 

by removing the seeds and skin of the 

monk fruit and crushing it to collect 

the juice, which is then processed into 

a concentrated powdered and liquid 

form. Monk fruit has been used as 

a natural remedy in traditional Eastern 

medicine for centuries, and the 

sweetener has recently become more 

widely available in the United States in 

powdered and liquid forms— the Food 

and Drug Administration (FDA) approved 

its use as a sweetener in 2010, deeming 

it “generally recognized as safe” (GRAS), 

which means there is an expert consensus 

that this food ingredient is safe for 

its intended use with no recognized 

negative side effects. 

* 

* 

* 

It has a glycemic index of zero, 

so it won’t drive up your blood 

sugar levels. 

It has virtually no carbohydrate 

calories in its pure powdered or 

liquid form. The compounds that 

give monk fruit its over-the-top 

sweetness are called mogrosides, 

which, unlike simple carbs such 

as sucrose and fructose, are not 

absorbed in the upper gastrointestinal 

tract and, in turn, do not contribute 

calories to our diet. However, some 

manufacturers mix monk fruit with 

different sweeteners to balance 

out its sweet intensity, which may 

slightly impact calorie levels. 

People find that neutral-tasting 

monk fruit sweetener is free of 

the unappetizing flavors that befall 

some other sugar substitutes. 

Since it has no direct impact on blood 

sugar levels, monk fruit sweetener 

appears to be a good option for people 

with or at risk for diabetes. But research 

addressing the impact this sweetener 

has on this demographic is sorely lacking. 

Some test-tube and animal studies 

suggest that mogrosides extracted from 

monk fruit may have anticancer and 

antioxidant properties, which could help 

protect our cells from the damaging 

effects of free radicals. Further research 

is needed to understand if dosages 

typically consumed by humans would 

have any benefit. 

How to Use Monk Fruit 

You can use monk fruit sweetener in 

multiple forms—granules, powders, 

and liquids. You can add it to beverages 

like tea, oatmeal, yogurt, pudding, baked 

goods, and other things that you’d like to 

taste a bit sweeter. Because it’s stable at 

high temperatures, monk fruit sweetener 

can be used in baked goods like muffins. 

Just remember that you only need to 

use a small amount because it tastes 

so much sweeter than sugar. When you 

are new to using monk fruit sweetener 

in your cooking, it’s best to follow 

manufacturer directions for best results. 

—Matthew Kadey, MS, RD 

For many, monk fruit sweetener is 

appealing for four major reasons. 

* 

It’s unbelievably 

sweet—roughly 200 

times sweeter than 

standard sugar, so a 

little goes a long way. 

Photos: adobestock.com 

43% OF ANTIBIOTIC PRESCRIPTIONS ARE INAPPROPRIATE 

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

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

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

FEBRUARY 2020 • 9

PASSION BEHIND THE PRODUCT * 

companies fostering personal & global well-being 

Bonafide Provisions 

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

company’s success 

BY NEIL ZEVNIK 

Let’s admit it—bone broth is trendy, 

one of the latest and most ubiquitous 

entries in the “healthy & good for you” 

sweepstakes. But you might be startled 

to learn that its origins are virtually 

prehistoric. Early man sought to use 

every bit of the creatures he hunted for 

food, and that included the bones and 

sinews that had to be boiled in liquid to 

unlock their nutritional treasures. 

Once civilization got rolling, bone 

broth continued to be utilized and 

valued. Traditional Chinese medicine 

employed it as a remedy for colds, flu, 

and diseases affecting the gastrointestinal 

tract, joints, skin, lungs, and 

muscles. Ancient Roman gourmands 

used it in such enticing dishes as Pig’s 

Trotters with Pearl Barley and Pork in 

Sweet Wine and Fig Sauce. 

For Sharon Brown, this history is 

more personal. Her discovery of the 

benefits of bone broth led to a radical 

improvement in her son’s health, and 

led her to become a Certified Nutritional 

Therapy Practitioner. And the cornerstone 

of her practice is a belief in the 

efficacy of bone broth as an integral part 

of a whole-food diet. 

But authentic bone broth is incredibly 

time-consuming to make—it requires 

anywhere from 18 to 48 hours of slow 

simmering to prompt the bones to 

release their collagen and nutrients. 

Providing nutritious broth for her family 

was one thing, but Brown quickly found 

that producing it for her clients was 

unfeasible. “We would sell out of the 

broth every day, and we realized that 

we needed to bring this product to the 

market because there was a need for 

real bone broth, made the way our 

ancestors made it,” she says. 

“Our broth had 

to be made the 

way our ancestors 

made it—with 

just the bones of 

the animal, apple 

cider vinegar, garlic, 

onions, and Celtic 

sea salt,” says company 

founder and Certified 

Nutritional Therapy 

Practitioner Sharon Brown. 

Bringing Bone Broth 

to the Masses 

Brown prevailed upon her husband 

Reb, a professional chef, to develop a 

commercial recipe that replicated her 

home brew. Their requirements were 

strict: all the ingredients had to be organic, 

the bones had to be sourced from 

grass-fed pasture-raised animals, and 

there could be no fillers, preservatives, 

or additives. “Our broth had to be 

made the way our ancestors made 

it—with just the bones of the animal, 

apple cider vinegar, garlic, onions, and 

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

Brown notes, “just like you would at 

home. After all, freezing is Mother 

Nature’s preservative.” 

For Brown, this was an opportunity 

to expand her mission of improving 

people’s lives through food. “My world 

consisted of helping patients one by 

one with their nutritional needs. When 

we launched Bonafide Provisions, 

I realized that I had the opportunity 

to help more people in a more 

impactful way. I received 

a testimony recently 

from a throat cancer 

patient who shared 

that our broth was 

the only thing he 

could consume 

while going 

through his 

treatments.” 

And with a 

brand new line 

of all-organic, bone 

broth-based soups 

recently added to their line, 

including Tomato Basil, Broccoli 

Cheddar, Creamy Mushroom, French 

Onion, and Butternut Squash, Bonafide 

now offers the benefits of bone broth 

to a larger audience that might not be 

ready to take the plunge into straight 

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

goal: “From our kitchen to yours, it is 

our mission to help everyone experience 

abundant wellness through the power 

of food.” 


make it! 

Frontier Bison Stoup 

Serves 6 

This hearty cross between 

a stew and a soup is the 

perfect antidote to a blustery 

winter’s day. If you don’t like 

bison, beef is an easy substitute. 

3 Tbs. olive oil, divided 

1½ lbs. bison clod roast, cut into 

½-inch cubes 

1 large yellow onion, diced 

4 large carrots, peeled & diced 

3 ribs of celery, diced 

2 24-oz. pouches Bonafide Frontier 

Blend Bone Broth, defrosted 

2 cups frozen corn kernels 

2 large Yukon Gold potatoes, diced 

1 cup cooked pinto beans 

2 small sprigs fresh rosemary 

Chopped Italian flat-leaf parsley 

for garnish 

1. Heat 2 Tbs. oil in large heavy pot 

or Dutch oven over medium heat. 

Add bison, and cook, stirring, 

until well-browned. Remove from 

pot with slotted spoon, and set 

aside. Add remaining oil, onion, 

carrots, and celery to pot, and 

cook, stirring often, until onion is 

translucent. 

2. Add broth, and bring to a boil. 

Add corn, potatoes, beans, bison, 

and rosemary. Bring to a boil, 

reduce heat, cover, and keep at 

a vigorous simmer until meat is 

tender and vegetables are cooked 

but still firm, about 25 minutes. 

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

3. Remove cover, and increase 

heat to medium. Allow to cook 

uncovered until some of the broth 

evaporates and mixture reaches 

consistency of a very thick soup 

or thin stew, stirring often to prevent 

burning. Remove rosemary 

sprigs, add salt & pepper to taste, 

and serve sprinkled with chopped 

parsley. 

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

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

sod; 8g fiber; 8g sugar 


HOT BUYS * 

 

A Keto Dieter’s Healthy 

Best Friend 

Reproductive Aid 

With high-potency Gaia Herbs Fertility 

lipase and protease Support helps promote 

enzymes to break healthy hormone 

down fat and protein, levels and ovulation 

Enzymedica Digest Keto rhythm. With organic 

provides relief for gas, chaste tree, organic 

bloating, and changes ginger root, organic 

in bowel movements dandelion, cramp bark, 

common to the keto and partridge berry, 

diet. Additionally, this botanical blend 

these capsules help also helps to maintain 

digest up to 44g of healthy cycles during 

fat and 20g of protein. preconception. On 

This helps your body average, it takes 

to absorb all the around one month 

goodness from what to notice results. 

you eat, supercharging 

your diet. 

new & notable 

Sweetheart Deals 

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

A Good Egg 

(Substitute) 

Bob’s Red Mill Gluten Free 

Vegan Egg Replacer is a 

vegan baking essential 

made with four simple 

and clean ingredients: 

potato starch, tapioca 

flour, baking soda, and 

psyllium husk fiber— 

no grains, soy, gluten, or 

beans. This proprietary 

powdered egg substitute 

is perfect for egg-free 

baking and can be 

used in cakes, cookies, 

muffins, pancakes, 

quick breads, and 

more. 

 

The Cleanest of 

Clean for Baby 

When it comes to Castile 

soap, there are many 

reasons to love it. Most 

important, it’s true 

soap—not detergent. 

That means no synthetic 

preservatives, emulsifiers, 

or surfactants. Earth 

Mama Organics Simply 

Non-Scents Baby Wash 

is made with 100% 

organic Castile soap 

for an extra-gentle 

wash. There are no 

artificial fragrances, 

triclosan, phthalates, 

parabens, or sulfates. 

Earth Mama baby 

washes are also 

available in Sweet 

Orange and Calming 

Lavender. 

 

Mega Magnesiums 

New Chapter has introduced 

two easy-to-absorb 

magnesium powders. 

Active Magnesium Powder + 

Coconut Water is designed 

to help enhance 

muscle recovery and 

boost energy for active 

bodies. Coconut water 

is included for its high 

electrolyte content. 

The Women's Magnesium 

Powder + Tart Cherry 

promotes relaxation 

and muscle recovery. 

Tart Cherry is added 

for its sleep-inducing 

properties.

CBD 

DOES THIS 

SH*T EVEN 

WORK? 

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

These days everyone is jumping on the CBD train. 

Why? Because it works, providing you take the 

right stuff. +PlusCBD Oil Gold Formula is made 

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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 


guide to cutting-edge supplements 

Vitamin D: 

How Much Is Enough? 

Supplements of the sunshine vitamin have become popular 

because it’s difficult for most people to get enough 

from food and sun exposure 

BY VERA TWEED 

correlate with less likelihood of high 

blood pressure; atherosclerosis; 

type 1 and type 2 diabetes; and colon, 

prostate, and breast cancers. 

Vitamin D also plays a role in 

healthy immune function, mood, 

energy production, pain prevention 

and relief, and the ability to heal from 

injury. In addition to osteoporosis, 

deficiencies can contribute to heart 

and lung problems, neurological 

diseases, and autoimmune conditions. 

Unfortunately, in these days 

of skin cancer concerns and SPF 40 

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sunblocks, it isn’t always easy to 

maintain optimum levels of vitamin D. 

That’s where supplements come in, and 

they can make a big difference. Looking 

for direct effects of supplementation, 

Canadian researchers examined 

13 earlier, well-designed studies where 

people age 60 or older were given daily 

vitamin D and tested for balance and 

muscle strength. They concluded that 

consistently taking 800 to 1,000 IU (20 

to 25 mcg) of vitamin D daily improved 

both balance and strength in older 

people, which can enrich daily life and 

prevent falls. 

CHECK OUT 

How to Understand 

Vitamin D Labels 

Quantities of vitamin D listed on 

labels of foods and supplements 

can be confusing because new 

units of measurement are being 

introduced. Until recently, labels 

routinely listed quantities of the 

vitamin in international units (IU), 

and information online, in books, 

and in studies would typically 

express vitamin D amounts in IU. 

But that’s changing. 

According to new FDA labeling 

rules for food and supplements, 

vitamin D amounts must be 

expressed in micrograms (mcg). 

Since all product labels can’t 

instantly be changed, there is a 

transition period during 2020. 

During this transition, you may 

see vitamin D amounts listed as IU, 

mcg, or both, so it can be difficult 

to compare products. Here’s how 

these measurements translate: 

2.5 mcg = 100 IU 

5 mcg = 200 IU 

10 mcg = 400 IU 

15 mcg = 600 IU 

20 mcg = 800 IU 

25 mcg = 1,000 IU 

If you’re mathematically inclined: 

1 IU = 0.025 mcg. To convert mcg 

to IU, multiply the mcg number 

by 40. 


Should You Take a Vitamin D 

Supplement? 

There’s a good chance that the answer 

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

A government survey that tested blood 

levels of vitamin D in nearly 5,000 

American adults found that about 

42 percent had low levels. People who 

had darker skin, were obese, had low 

“good” HDL cholesterol, didn’t drink 

milk (which is fortified with vitamin 

D), or were in overall poor health were 

more likely to be deficient. 

However, this survey may have 

underestimated the number of people 

who need more vitamin D because 

it tested for deficiency levels that are 

known to lead to disease—which are 

lower than optimum or ideal levels of 

the vitamin. For example, a vitamin D 

deficiency may lead to osteoporosis, 

but a simple shortfall—lower than 

optimum vitamin D levels—might 

make you more prone to colds or winter 

blues, without an obvious connection. 

You can track your vitamin D intake 

from food with a website and app such 

as QSun (qsun.co) and Care Clinic 

(careclinic.io). The Recommended 

Dietary Allowance (RDA) for vitamin 

D is 600 IU (15 mcg) daily for ages 

1 through 70 and 800 IU (20 mcg) 

after age 70. But many holistic doctors 

suggest higher amounts. You can 

customize your dosage with supplements, 

which come in a range of potencies 

up to 10,000 IU (250 mcg). 

There are two types of vitamin D 

supplements: D3, the naturally occurring 

form that your body makes when exposed 

to the sun, and D 2 

, which occurs in 

plants. D 3 

is the preferred version as 

it’s easier for the body to absorb. Most 

vitamin D 3 

supplements on the market 

are made from lanolin. 

Why You Should Get a Vitamin D 

Blood Test 

General supplement recommendations 

can’t account for differences in individual 

health states, diet, digestion, and sun 

exposure, yet all of these factors can 

influence your personal needs. A blood 

test to check your vitamin D levels is 

the best way to tell if you need more. 

Some doctors include vitamin D tests 

in routine health checks, and most 

insurance plans cover the cost. 

A blood level under 20 ng/mL 

(nanograms per milliliter) is considered 

deficient for bone health. Many experts 

consider that 40 to 80 ng/mL is good 

for overall health. The Vitamin D Society 

(vitamindsociety.org) goes so far as to 

say that 100 to 150 ng/mL is an ideal 

range for whole-body health. 

However, other medical experts 

believe vitamin D levels over 150 ng/mL 

are dangerous. Although toxicity is rare, 

vitamin D can build up in your body 

over time. Signs that may be related 

to an overload of vitamin D include 

high blood levels of calcium, nausea, 

constipation, diarrhea, and stomach 

pain. If you routinely take vitamin D 

supplements, get your blood levels 

tested regularly, especially if you are 

taking a high-dose formula. 

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ASK THE NATUROPATHIC DOCTOR * 

answers to your health questions 

Medicinal Mushrooms 

These popular fungi offer a bevy of health benefits 

EMILY KANE, ND, LAC 

QDo mushrooms really have 

medicinal qualities? How do I 

know which mushroom I need? 

Mushrooms have been used throughout 

human history for food, clothing, 

tools, and medicine. Writings about 

mushrooms are featured in the Yellow 

Emperor’s Classic of Traditional Chinese 

Herbs, dated from 1644. Fungi and 

humans share up to 50 percent of their 

DNA, whereas most plants share less 

than 10 percent of their DNA with 

humans. Fungi and humans can both 

be infected by common pathogens, but 

fungi are much more adept at manufacturing 

compounds to combat these 

pathogens than are humans. 

Because of the similarities between 

fungi and animals, our bodies can digest, 

assimilate, and utilize these fungi as 

functional foods. Most people are familiar 

with the fruitbody (mushroom cap), 

which is the end stage of the fungal life 

cycle. But the mycelium (underground 

network) also holds crucial healthpromoting 

compounds for repair and 

regeneration. The fruitbody is the 

reproductive stage of the fungi with seedlike 

spores for complete reproduction. 

Compounds found in the fruiting bodies 

are just one part of the full range of 

mushroom constituents. Mushrooms 

confer benefits to multiple systems 

in the human body including the 

cardiovascular, digestive, neurological, 

immune, reproductive, skin, skeletal, 

and muscular systems. 

Potent Properties 

The claim most frequently attached 

to mushrooms, for good reason, is that 

they can support healthy human immune 

function in general, and many have 

specific anticancer potential. Lion’s 

mane (so named due to its shaggy 

appearance) excels on this front. Studies 

show that lion’s mane stimulates natural 

killer (NK) cell activity. NK cells are our 

primary defense against many types 

of viruses as well as cancerous tumors. 

Lion’s mane extracts also stimulate 

the production of nerve growth factor 

(NGF), which promotes myelin sheath 

growth in nerve cells. Healthy myelin 

sheaths are important for efficient 

neuron communication. 

Medicinal mushrooms are also 

known to help regulate blood sugar. 

If blood sugar is wildly vacillating, our 

health cannot be stable. Blood sugar 

stability isn’t difficult to achieve with 

consistent, intelligent food choices, 

and regular exercise, but far too many 

Americans don’t meet those minimum 

requirements, so they need a little help. 

Maitake, reishi, and cordyceps mushroom 

extracts are documented to help 

reduce both blood sugar and insulin 

levels after just one week of ingestion. 

Reishi, shiitake, and maitake mushrooms 

have also been shown to help 

lower high blood pressure, particularly 

reishi, which is also a remedy for anxiety 

and insomnia. If you need a non-jangly 

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

turkey tail or cordyceps to combat low 

energy levels. 



WIDE VARIETY 

Some of the top medicinal mushrooms: 

* 

* 

* 

* 

AGARIKON (Agaricus blazei) was 

first found in Florida and is thought 

to contain high levels of betaglucans, 

which may help account 

for the mushroom’s antitumor 

activity, as well as its antiviral, 

blood-sugar-modulating, and 

cholesterol-lowering potential. 

CHAGA (Inonotus obliquus) grows 

primarily on birch trees. It has 

significant antioxidant properties, 

is known to slow down cell division 

in tumors, and is a powerful 

antiviral that helps fight even 

the HIV and influenza viruses. 

CORDYCEPS (Cordyceps sinensis) 

This native of Tibet is best known 

for inhibiting the proliferation of 

human leukemia cells, enhancing 

the immune system’s natural killer 

(NK) cells, increasing blood flow, 

and reducing several forms of 

kidney disease. It’s also been studied 

for the treatment of asthma and 

bronchitis, and one study found 

a 64 percent improvement in 

erectile dysfunction after ingesting 

one gram of cordyceps daily. 

LION’S MANE (Hericium erinaceus) 

is best known for treating cancer, 

especially breast and intestinal 

cancers. Lion’s mane also holds 

promise for treating neurodegenerative 

diseases, such as Parkinson’s 

disease, because of its ability to 

* 

* 

* 

stimulate nerve repair, increasing 

cognitive ability and improving 

muscle function. 

MAITAKE (Grifola frondosa or 

“Hen of the Woods”) grows in 

northern temperate deciduous 

forests, and has been shown to 

cause tumor regression, especially 

in breast, prostate, and colorectal 

cancers. This delicious, soft-fleshed 

polypore also has fantastic 

nutritional value and has been 

used to treat diabetes. In one 

study, a single dose from a maitake 

mushroom extract lowered 

blood glucose by 25 percent in 

insulin-resistant mice. 

REISHI (Ganoderma lucidum) is 

a gorgeous fungus that grows on 

dead or dying trees throughout 

the world. It’s best known for 

boosting energy and reducing 

histamine/allergic responses, and 

boasts potent anti-inflammatory 

properties. One study compared 

reishi extracts favorably against 

Prednisone, without the side 

effects. Because reishi can reduce 

free-radical damage, it is popular 

in anti-aging products. 

* 

SHIITAKE (Lentinula edodes) is 

native to Japan, Korea, and China, 

and grows primarily on Asian 

oaks and beeches. Shiitake is 

one of the most popular and beststudied 

medicinal mushrooms 

due to its lentinan content. 

This high-molecular-weight 

polysaccharide stimulates several 

white blood cell lines (macrophages, 

lymphocytes, phagocytes), thus 

contributing to shiitake’s antiviral, 

antibacterial, and overall tonic 

activity. Shiitake is relatively 

inexpensive, delicious to cook 

with, and keeps longer than most 

other mushroom species. 

TURKEY TAIL (Trametes versicolor 

aka Coriolus versicolor) is found 

throughout North America. 

Known for its immune-boosting, 

antitumor, antiviral, antibacterial, 

and antioxidant properties, 

this well-researched medicinal 

mushroom is extremely hardy. 

The commercial drug, PSK, commercially 

known as “Krestin,” is 

derived primarily from mycelial 

cultures of turkey tail. Krestin 

is an approved anticancer drug 

in Asia and has been shown to 

significantly reduce incidence of 

cancer recurrence, especially in 

stomach cancer, when used after 

conventional chemotherapy. 

Similarly, when used in conjunction 

with radiation therapy for cervical 

cancer, Krestin has been shown 

to significantly lower recurrence 

rates. Its activity is two-fold: 

inhibiting the growth of cancer cells 

while also stimulating NK cells. 

On the Shelf 

Mushroom products can be found in 

health food stores throughout the world. 

In my opinion, the best products combine 

extraction methods to maximize all the 

health-promoting constituents to the 

consumer. Some medicinal constituents 

in mushrooms are water-soluble, while 

others are alcohol (ethanol)-soluble. 

Some compounds need to be extracted 

in hot water (such as indigestible fiber, 

beta-glucans, glycoproteins, and other 

high-molecular weight compounds), 

whereas some are best extracted in cold 

water (the extracellular metabolites 

from the mycelium at the temperature 

range at which the fungi’s own immune 

systems are most active). Look for a 

brand that offers these multiple methods 

of extraction. 

Mushrooms may be found as tinctures 

(extracted with alcohol, but also hopefully 

with water, both hot and cold), or dried 

and ground and placed into capsules. 


HERBAL WELLNESS * 

healing botanicals for your body and mind 

Herbs for Eye Health 

See more clearly with these vision-boosting botanicals 

BY KARTA PURKH SINGH KHALSA, DN-C, RH 

Have you ever met anyone who had 

sharp, clear eyesight well into their 

older years? Why not you? Gradually 

losing your vision might not be inevitable. 

Eyeglasses, contact lenses, and laser 

surgery are all tremendous technological 

advances, but they don’t heal the eyes 

and vision. In fact, the health of your 

eyes, like the fitness of any other part 

of the body, is closely associated with 

total-body wellness. It’s easy to treat 

the eyes as separate “parts,” propping 

them up with helpful devices. But the 

eyes are connected to the circulatory 

system, an extension of the nervous 

system, and are made of membrane 

tissue linked to the entire body. 

Herbalists talk about a liver/skin/eye 

connection. The eyes, liver, and skin 

share similar nutritional requirements, 

and they all are prone to damage from 

inflammation. The holistic view is that 

eye disease is caused, at least in part, 

by oxidative damage, toxic buildup, 

and decreased circulation to the eyes. 

Remedies with antioxidant, circulation, 

or detoxification properties will directly 

or indirectly benefit the eyes. 

Bilberry 

Bilberry, a blue-black 

berry from Europe, 

is a cousin of the 

American blueberry. 

Its extract 

contains potent 

antioxidants that 

prevent freeradical 

damage to 

cells and capillaries 

that can weaken 

their membranes. The 

result is stronger, more 

flexible capillary and cell 

walls. Bilberry strengthens retinal 

connective tissue and reduces both the 

leakiness and fragility of the ocular 

blood vessels, making it ideal for treating 

macular degeneration. 

Bilberry is especially noted for 

improving night vision. It also helps 

to prevent degenerative eye disease 

and increase function of the colorsensing 

cones of the eye, improving 

the brightness of the image being 

viewed and increasing visual acuity. 

In one study, researchers examined 

the eyes of 30 healthy 

middle-aged people 

with myopia (nearsightedness), 

and found that 

bilberry extract 

produced 

significant 

improvement. 

Many people 

take bilberry 

extract, standardized 

to contain 25% 

anthocyanosides, at 

doses of 60–120 mg daily, 

or up to 240–480 mg per day, to 

manage active eye conditions. Bilberry 

is just a species of European blueberry, 

though, so its constituents are very similar 

to blueberry. The consensus among 

modern holistic practitioners is that 

blueberries—and the entire blueberry 

family, which includes huckleberry 

and cranberry—work just as well as 

bilberry. And blueberries are more 

widely available, and less expensive, 

than European standardized extracts 

of bilberry. 



BREATHE BETTER

HERBAL WELLNESS 

Calendula Tea & Leafy Greens 

Lutein and zeaxanthin, key nutrients 

for eye health, are found in calendula 

tea (made from pot marigold petals). 

Lutein is also found in dark-green leafy 

vegetables (think spinach). Blind spots, 

the ability to see contrast, and acuity 

may be improved by eating daily 

portions of dark leafy greens. Numerous 

studies show that lutein helps prevent 

glaucoma and optic nerve disease. 

And a review by the International Life 

Sciences Institute found that cataract 

risk was lowered by lutein. 

Eat a diet rich in fruits and vegetables, 

especially those containing carotenoids 

such as lutein and zeaxanthin, which 

help protect the retina from oxidative 

damage and guard against age-related 

macular degeneration. Examples include 

collard greens, spinach, and corn. 

Additionally, take a lutein and zeaxanthin 

supplement, or enjoy a few cups of 

calendula tea daily. 

Triphala & Mahasudarshan 

Triphala, a combination of amla, bibitaki, 

and haritaki fruits, is the premier 

general tonic of Ayurveda. According 

to Ayurveda, triphala nourishes the 

eyeballs, and strengthens the nerves 

and other eye tissues. Take 500 mg to 

2 g per day in capsules. 

Triphala may also be administered 

as eye drops, which are commercially 

available but somewhat difficult 

to find in the U.S. Fortunately, 

you can make 

your own. Start by 

making triphala 

water: add 1 Tbs. 

triphala powder 

to 10 oz. water. 

Cover and let sit 

for 12 hours; filter 

the water and 

then apply with an 

eyedropper or eye 

cup. (Amla powder 

only may be substituted 

for triphala.) A recent 

scientific paper reported that a 

combination of triphala eye drops and 


an oral triphala formula produced 

marked improvement in “computer 

vision syndrome.” 

Mahasudarshan, 

which literally means 

“the great formula 

for good vision” 

in Sanskrit, 

combines triphala 

and bitter herbs 

that cool and 

cleanse the 

eyes, and is a 

core Ayurvedic 

eye remedy. Herbs 

contained in the 

formula include chiretta 

(Swertia chirata), guduchi 

(Tinospora cordifolia), kutki (Picrorhiza 

kurroa), black pepper fruit (Piper nigrum), 

and ginger (Zingiber officinale). Follow 

product instructions for dosages. 

You really can improve and help to 

prevent poor vision. In addition to being 

the windows of the soul, the eyes are truly 

mirrors of the body’s health. Use some 

of the herbal methods mentioned here— 

and see what you’ve been missing. 

Doctor’s Best 

Lutein & 

Zeaxanthin 

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Hawaii 

BioAstin 

EyeAstin 

Organic India 

Triphala 


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NATURAL REMEDY * 

holistic strategies to help you feel better 

Listen to 

Your Thyroid 

One powerful gland controls nearly every 

aspect of your health. We take a look at how 

the thyroid works, and how to keep it 

healthy and functioning properly 

BY STEVE DOWNS, MS, CSCS 

Most of us never pay much attention 

to thyroid health until we begin to 

experience symptoms of its malfunction 

—your metabolism slows down, 

energy levels plunge, you lose muscle 

mass even while gaining weight, your 

hair begins to break and thin out, plus 

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

laundry list of health issues you 

definitely don’t want to experience. 

Common Problems & Symptoms 

There are two types of thyroid issues: 

Hypothyroidism (underactive 

function) occurs when the thyroid 

doesn’t produce enough thyroid 

hormones. Hyperthyroidism 

(overactive function) is when the 

gland produces too much. The 

former is more common. According 

to the National Institutes of Health 

(NIH), hypothyroidism affects 

about 5 percent of the U.S. 

population, while hyperthyroidism 

affects approximately 

one percent. This translates to 

about 20 million Americans with 

some form of thyroid disease— 

including both men and women. 

However, women are five to 

eight times more likely to have 

thyroid issues than men. 

There are several known 

causes of hypothyroidism, 

including thyroid disease and 

inflammation, autoimmune 

disorders, and iodine deficiency— 



Is your thyroid operating efficiently? 

Symptoms of 

HYPOTHYROIDISM 

Symptoms of 

HYPERTHYROIDISM 

* Fatigue 

* Irritability/nervousness 

* Frequent, heavy menstrual * Muscle weakness/tremors 

periods 

* Infrequent, scant menstrual periods 

* Forgetfulness 

* Weight loss 

* Weight gain 

* Sleep disturbances 

* Dry, coarse skin and hair * Enlarged thyroid gland 

* Hoarse voice 

* Vision problems or eye irritation 

although the latter has been virtually 

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

of iodized salt. The origins of hyperthyroidism 

include Graves’ disease, 

thyroid gland inflammation, and 

benign thyroid tumors. 

Unless you undergo blood screenings 

during treatment for diabetes, cardiovascular 

disease, or another medical 

Low levels of TSH indicate hyperthyroidism. 

Even if your TSH readings are 

normal but you continue to experience 

symptoms, ask your doctor for a specific 

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

dL, so if your numbers are below 5 you 

should be treated for hypothyroidism; 

readings higher than 13 indicate hyperthyroidism. 

condition, you may not know you have 

thyroid issues until you start experiencing 

symptoms. The first thing you might 

notice is a change in bodyweight, as well 

as intolerance to cold, fatigue, alterations 

in menstrual cycle, dry or brittle hair 

(or hair loss), and sleep disturbances. 

Specific symptoms and long-term 

potential maladies associated with 

low thyroid secretions include weaker 

heartbeat and shortness of breath 

while exercising. Increases in cholesterol 

levels, muscle weakness, and digestive 

issues such as bloating are also 

indicative of hypothyroidism. 

On the other hand, issues related to 

hyperthyroidism include unexplained 

weight loss, especially related to muscle 

tissue, as well as muscle weakness. 

Sensitivity to heat and increased body 

temperature are additional signs, as are 

irritability and irrational nervousness. 

Swelling in the neck is a critical indication 

of enlarged thyroid gland that should 

be examined immediately. 

Investing in Thyroid Health 

If you’re not experiencing thyroid issues, 

keep your iodine consumption consistent 

by eating various dark green vegetables 

and seaweed. Kelp, kale, broccoli, and 

spinach are all high in this mineral, 

which your body needs to create T3 and 

T4 hormones. When supplementing, 

don’t exceed 400 mcg per day. If you 

take Synthroid or another medication 

for hypothyroidism, check with your 

doctor regarding iodine intake. 

Other key minerals include selenium 

and zinc. A wholesome diet of seafood 

such as salmon, sardines, shrimp, 

and scallops supplies selenium, as 

will chicken, beef, turkey, and shiitake 

mushrooms. Or you can take 100–200 

mcg per day in supplemental form. 

Zinc can be found in shellfish, meat, 

legumes, and nuts, or supplement 

with about 30 mg daily. 

The amino acid tyrosine is involved 

with thyroid hormone production and 

Emerald 

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

Laboratories 

hormone (TSH) range is 0.4–4.0 mU/L. 

If your reading is above this range, you 

probably are dealing with hypothyroidism. 

your diet. You can get adequate amounts 

by making protein 20–30 percent of 

your daily diet, or you can supplement 

Thyroid 

Health 

with 1–2 grams daily taken in smaller, 

multiple doses. 

B vitamins are also important 

because the various Bs have many 

interactions with thyroid function and 

hormone regulation. It’s always best 

to eat foods rich in all B vitamins such 

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

meat. Taking a B-complex nutritional 

supplement each day can also help. 

Vitamin D deficiency is associated 

with hypothyroidism, according to the 

International Journal of Health Science. 

Sources include eggs, salmon, dairy, 

and mushrooms. But you’ll likely need to 

take a supplement as well. Get your levels 

tested to find the best dosage for you. 

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

Since thyroid health is related to 

microbes in the gut, probiotics may 

promote thyroid health while not interfering 

with any prescribed medications. 

Try using probiotic supplements with 

a wide range of strains, and changing 

brands on an occasional basis. 

Some plant extracts, including gotu 

kola, ashwagandha, Coleus forskohlii, 

and guggul may ease symptoms of hypothyroidism, 

although studies are limited. 

Some experts advise avoiding 

iodine-rich foods and iron and calcium 

supplements if you’re taking thyroid 

medication because of their potential 

deleterious effect on T3 and T4 levels 

or medicine absorption. Also avoid soy, 

which contains phytoestrogens that 

can adversely affect thyroid hormone 

production. Finally, caffeine, tobacco, 

and alcohol can also adversely affect 

thyroid medicine absorption. 

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THE CBD SCOOP * 

As the popularity of CBD continues 

to skyrocket, sleep is one of the 

big reasons why people take 

it. How does it work? The 

jury is still out on a final 

answer, but preliminary 

research has unearthed 

a few clues. 

The Calming Effect of CBD 

Our bodies naturally produce 

endocannabinoids, molecules 

that have a calming effect 

on the nervous system and 

make us feel good—the 

runner’s high, for example. 

CBD is a plant source of 

phytocannabinoids: molecules 

that are so similar to our own 

endocannabinoids that our 

bodies react in much the 

same way. 

These cannabinoids, 

whether they’re made by 

our bodies or obtained from 

CBD supplements, seem to 

play a role in regulating sleep. 

A study of cells in the central nervous 

system found that CBD influences 

certain genes that regulate our 

circadian rhythms. 

Early research published in 1981 tested 

different doses of CBD on 15 volunteers 

with insomnia. It found that people slept 

significantly more after taking a single 

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

felt drowsy the next day, but there were 

no other side effects, no signs of toxicity, 

and no psychotropic effects of a “high.” 

The Sleep-Anxiety Connection 

Research published much more recently, 

in 2019, tested a daily CBD dose of 


using CBD & hemp for health & wellness 

CBD for Better Sleep 

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

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

BY VERA TWEED 

25 mg in 72 patients at a 

mental health clinic in Fort 

Collins, Colo. All were suffering 

from anxiety and/or insomnia, and 

were also receiving other treatments, 

including medications in many cases. 

The study lasted 3 months, with patients 

being tested at the end of each month. 

After one month, there were significant 

improvements in anxiety in 79 percent 

of patients and in sleep among 66 

percent, while these conditions worsened 

among some of the others. Anxiety 

improvements continued during the 

remaining 2 months of the study, but 

sleep fluctuated. For anxiety, CBD was 

taken in the morning, and for sleep, 

it was taken after dinner. 

Researchers found that CBD was 

better tolerated than psychiatric drugs, 

and that there was no evidence of 

any safety issues. 

They concluded 

that although there 

was significant 

improvement in sleep 

among some patients, 

CBD seemed 

to hold more 

promise as 

a treatment 

for anxiety. 

CBD and 

Sleep in PTSD 

and Parkinson’s 

One of the manifestations of Parkinson’s 

disease may be significant and 

disturbing physical movements 

during sleep because dreams are 

acted out. Called REM sleep 

behavior disorder (RBD), 

the movements can be intense 

and violent. In Brazil, researchers 

tested CBD on four Parkinson’s patients 

and found that it substantially reduced 

the occurrence of RBD. 

Other research has found that CBD 

reduced nightmares in people suffering 

from PTSD. In an 8-week study, initial 

doses of 25–100 mg in capsules followed 

by daily doses of 1–16 mg in an oral 

spray were found to be effective. The 

exact doses were based on how individuals 

responded to the CBD. 

What to Take 

Experts typically recommend starting 

low and going slow to avoid possible 

side effects such as drowsiness the 

next morning. In addition, some forms 

of CBD take longer to produce an effect, 

and if this isn’t considered, you could 

take much more than you need before 


the real effects kick in. Here’s an 

estimate of how long different forms 

take to produce an effect: 

TINCTURES: When held under the 

tongue, these are rapidly absorbed, 

and effects normally become 

noticeable within about 15 minutes. 

CAPSULES: These must be broken down 

in your digestive system before being 

absorbed, and you may not feel an effect 

for 45 minutes to 2 hours. 

FOODS AND DRINKS: CBD in food 

or drinks also needs to be absorbed 

through your digestive system. While 

it may take less time because there’s no 

capsule to break down, absorption is 

also influenced by the food or liquid you 

take in at the same time. Be patient. 

LOTIONS, BALMS, AND OINTMENTS: 

If pain is keeping you awake, rubbing 

topical CBD on the area may be a 

good choice. It generally takes about 

15 minutes to provide relief. 

Chamomile-Magnesium Body Oil 

Creating a magnesium bath oil with added CBD is a 

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

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

relaxation mineral,” and luckily, it can be absorbed 

through the skin. This oil is the perfect ritual to 

soothe tension and help ease you into a deep sleep. 

INGREDIENTS 

400 mg magnesium in a topical magnesium 

oil spray 

4 dropperfuls (about 2,400 mg) chamomile 

liquid extract 

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

2 oz. carrier oil of your choice 

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

spray bottle. Fill to the top with carrier oil. 

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

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

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

the shower or with a washcloth. 

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

Individual reactions vary, so the 

right dose for one person may be 

too much or too little for someone 

else, and some forms may work better 

than others. The only way to tell is to 

try and see how you respond, starting 

with a low dose. 

CV Sciences PlusCBD Oil 

Gold Formula Hemp Balm 

Colorado Hemp Honey 

Tangerine Tranquility 


Sagely Naturals CBD + 

Melatonin 

Winged CBD Sleepy 

Gummies

The 

Insulin/ 

Heart 

Connection 

IS INSULIN RESISTANCE THE FIRST SIGN OF HEART 

DISEASE? A GROWING BODY OF EVIDENCE SAYS IT IS 

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

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

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

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

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

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

It’s insulin resistance. Let me explain. 

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

Insulin resistance is to heart disease 

what smoking is to lung disease 

Insulin resistance (IR) doesn’t account 


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). 


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). 


His blood sugar takes off like the 

Challenger. The pancreas says, “Code 

Red! Send out the big guns! This dude 

just ate the equivalent of ten packs of 

Ding Dongs!” The pancreas produces 

a bucketful of insulin in a desperate 

attempt to get all that sugar out of 

the bloodstream and deliver it to the 

muscles. The problem is, his muscle 

cells aren’t having it. 

“What do we need all this sugar 

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

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

pushing a computer mouse, and when 

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

couch and play with the TV clicker. The 

last thing we need here is more fuel.” 

So the muscle cells begin to resist the 

effects of insulin. “Thank you but no thank 

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

And insulin has no choice but to take its 

sugar payload to another location, and 

guess where that is? The fat cells. Which 

happily welcome the sugar in. 

Fat, Inflammation, and Blood Sugar 

Fat cells are actually endocrine organs, 

and they secrete a ton of inflammatory 

chemicals. Inflammation is one of the 

major causes and promoters of heart 

disease. And making your fat cells 

bigger makes them even more powerful 

inflammation factories. 

For a while, your blood sugar levels 

may stay in the normal range, as the 

pancreas valiantly tries to pump out 

enough insulin to keep up with this 

massive dietary sugar influx. Your blood 

sugar may still be hanging on in the 

“normal” range, but the high levels of 

insulin—which your doc may not be 

testing for—tell you that the whole thing 

is about to come tumbling down. (You 

can think of chronically elevated insulin 

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

Eventually, insulin won’t be able to 

keep blood sugar in the “normal” range 

anymore, and blood sugar will start 

to rise. Now your blood sugar is high 

(because all that sugar has nowhere 

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

you’re well on your way to a diagnosis 

of full-blown diabetes. 

In other words, insulin resistance 

syndrome is “pre-diabetes.” And prediabetes 

is “pre-heart disease.” According 

to the American Heart Association, at 

least 84 percent of diabetics die from 

cardiovascular disease, and that number 

is undoubtedly a low estimate, since at 

least 33 percent of people with diabetes 

are walking around undiagnosed. 

“Emerging evidence shows that 

insulin resistance is the most important 

predictor of cardiovascular disease 

and type 2 diabetes,” says Robert Lustig, 

MD, pediatric endocrinologist, and 

professor in the Department of 

Endocrinology at the University of 

California, San Francisco. 

Take the Test 

There are ways you can test for IR right 

now, with nothing more than the numbers 

you already have on your basic blood test. 

One good “surrogate measure” is 

to calculate the ratio between your 

triglycerides and your HDL (so-called 

“good cholesterol”). Divide triglycerides 

by HDL—so for example, if triglycerides 

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

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

low likelihood for IR and little risk for a 

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

to pay attention to your diet. 

Second way: Stand a few feet in front 

of a wall, and walk straight toward it. 

If your belly hits the wall before your 

nose does, you are insulin-resistant.

Third way: Order an inexpensive 

lab test called fasting insulin. Take the 

result, together with your fasting glucose 

(available on practically every blood 

test your doctor ever ordered), and 

plug those two numbers into an online 

calculator called a HOMA-2 calculator. 

It will give you an IR score, just like a 

BMI calculator tells you your BMI based 

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

site that features a HOMA-2 calculator is 

thebloodcode.com/homa-ir-calculator.) 

The state-of-the-art way—the one 

I recommend if at all possible—is the 

LP-IR test given by LabCorp (labcorp. 

com). Ask your doctor to order it. 

What to Do About It 

The best news about IR is that if you 

identify it early, you can turn it around. 

And you can do that without drugs. It’s 

completely modifiable by diet—specifically, 

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

usually does) reverse IR. You just need to 

find a low-carb eating plan that works for 

you. And stick with it. (Shameless plug: 

the recently released 4th edition of my 

book Living Low Carb can help.) 

If you focus on lowering insulin 

resistance, you will be doing your heart 

a much bigger favor than if you focus on 

lowering your LDL cholesterol. Emerging 

evidence—and clinical experience— 

is showing that insulin resistance shows 

up well in advance of other markers for 

heart disease, including elevated blood 

sugar, A1C, triglycerides, and disordered 

blood lipids. So pay attention! 

And do me a favor—when the link 

between IR and heart disease finally 

becomes accepted in the medical 

establishment, please just remember 

one thing: You heard it here first. 

6 New Ways to 

LOVE YOUR HEART 

1. Amla 

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

heart good, says new research in BMC Complementary 

and Alternative Medicine. The placebo-controlled study 

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

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

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

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

their triglycerides. 

2. Transcendental Meditation 

Meditate on this: Patients with coronary heart disease who included 

Transcendental Meditation (TM) with their cardiac rehabilitation program 

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

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

Learn more at tm.org. 

3. Blueberries 

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

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

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

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

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

4. Aged Garlic Extract 

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

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

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

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

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

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

5. Tooth Brushing 

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

of Preventive Cardiology found that people who brushed their teeth three 

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

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

bacteremia and systemic inflammation, a mediator of atrial fibrillation and 

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

in Seoul, Korea. 

Himalaya 

Amla 

Kyolic Aged 

Garlic Extract 

Original 

Formula 100 

Natural 

Factors 

BlueRich 

Blueberry 

Concentrate 

6. Chili Peppers 

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

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

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

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

chili pepper lovers too. 


Little 

Shifts, 

Big 

Results 

Every new year, we make lists of resolutions with 

big, ambitious plans for diet, exercise, and lifestyle 

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

couch with a bag of chips and the latest Netflix binge 

opportunity. Can you relate? Try a more manageable 

approach. We asked Mark Hyman, MD, bestselling 

author and founder and director of The UltraWellness 

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

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

changes at once! Implement over the course of the 

year. By the time everyone else is breaking their 2021 

resolutions, you’ll have created lasting habits—and 

a total health transformation. 

12 

LIFE-CHANGING 

TIPS FOR A 

TOTAL 

TRANSFORMATION 

BY LISA TURNER 




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 



often have a lower intake of sugar, fat, 

and calories. 

New to the kitchen? Try a beginner’s 

cooking class, stock up on inexpensive 

tools that make food prep easier, and 

enlist a friend to cook with you. And 

check out Hyman’s cookbook, Food: 

What the Heck Should I Cook?, for a 

guide to making healthy, home-cooked 

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

recipe from Hyman’s book.] 

6Move more. Regular exercise 

reduces the risk of heart disease 

and cancer, eases anxiety and 

depression, and may improve cognitive 

function and self-esteem. “Get moving 

at least 30 minutes a day,” says Hyman. 

“Choose something you actually enjoy 

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

Dancing, tennis, swimming, and cycling 

are good options, and even a brisk walk 

is beneficial. And it doesn’t have to 

be continuous. Some studies suggest 

that three 10-minute walks may be as 

beneficial as one 30-minute walk. 

7Engage. Strong relationships 

and social engagement are critical 

for health. “Loneliness is the new 

smoking,” says Hyman. “So be sure to 

keep yourself supported with people you 

can trust and reach out to those you think 

may be isolated.” Studies suggest that social 

isolation increases the risk of premature 

death, while regular interaction improves 

self-worth and overall health. Plan an 

activity with friends or family once 

a week, and widen your social circle. 

Look for groups or clubs geared toward 

your favorite hobbies, volunteer for an 

organization you believe in, or join a 

class or faith community. 

8Get more green. Jump off the 

treadmill and take your daily walk 

outside. Studies show that spending 

more time in nature can reduce your risk 

for type 2 diabetes, stress, cardiovascular 

disease, high blood pressure, and early 

death, says Hyman. Exposing yourself to 

sunshine and bright light during the day 

improves sleep at night and boosts mood 

and alertness during the day. The most 

benefits come from green spaces, says 

Hyman —so even if you live or work in a 

city, make an effort to spend time in the 

nearest park. 

9Boost your brain. Learning 

new skills improves memory and 

cognition, enhances brain health, 

and protects against cognitive decline. 

One of the most powerful: learning to 

play a musical instrument, which engages 

multiple brain functions and can improve 

cognition and protect against decline. 

Ballroom dancing and other kinds of 

dance also require the brain to learn 

new patterns and steps; helps sharpen 

memory; and increases neural activity. 

Even games, crossword puzzles, 

or jigsaw puzzles can boost cognition. 

And don’t forget to feed your head. 

Whole foods such as leafy greens, 

vegetables, berries, nuts, and fish can 

help protect against cognitive decline 

and reduce the risk of Alzheimer’s—in 

some research, by as much as 53 percent. 

the blue light. 

Flat-screen TVs, computers, 

10Ban 

electronic notebooks, 

smartphones, and other digital devices 

emit blue light—wavelengths that 

can disrupt slumber and suppress the 

production of melatonin, a hormone that 

promotes sleep. Other studies suggest a 

link between melatonin suppression and 

obesity, heart disease, and other health 

conditions. Turn off electronics two to 

three hours before bed or wear blue light 

blocking glasses for optimal melatonin 

production and deeper sleep, says Hyman. 

Other tips: install an app on your devices 

that filters blue light at night, and use 

dim red lights for night lights. They’re 

less likely to suppress melatonin. 


mindfully. “To get more 

enjoyment and satiation out 

11Eat 

of less food, slow down,” says 

Hyman. “Pay attention to each bite, 

acknowledge your environment, and 

experience the tastes and textures fully.” 

Studies show that eating mindfully— 

slowly and without distractions, while 

focusing on your food—can promote 

weight loss and manage chronic disease. 

Instead of scarfing down a bagel in the 

car, wake up 10 minutes early and have 

a sit-down breakfast at home. Skip the 

sandwich at your computer and go 

to lunch with friends or co-workers. 

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

opportunity to socialize. 


make it! 

Turkey Zucchini Lasagna 

Serves 6 

Zucchini noodles are an 

excellent replacement for regular 

lasagna noodles since they don’t 

have refined flour and gluten. With layers 

of tangy tomato-based turkey filling and 

nutrient-dense Swiss chard, this is a 

delicious yet ultra-healthy lasagna that 

is sure to please everyone. The leftovers 

make a wonderful lunch. This will keep 

in the fridge for up to 3 days. 

Zucchini Noodles: 

9 medium zucchini 

½ tsp. salt 

Chard: 

2 Tbs. avocado oil 

1 Tbs. plus 1 tsp. pressed garlic 

1 tsp. sea salt 

2 bunches Swiss or rainbow chard, 

deveined and cut into thin strips 

1 Tbs. lemon juice 

Turkey Filling: 

1½ Tbs. avocado oil 

2 tsp. minced seeded jalapeño (optional) 

2 tsp. pressed garlic 

2 tsp. chili powder 

1 tsp. smoked paprika 

1 tsp. dried oregano 

1 tsp. onion powder 

1½ lbs. pasture-raised ground turkey 

1½ cups no-sugar-added marinara sauce 

1 cup fresh basil leaves, chopped 

1¼ tsp. sea salt 

6 oz. goat’s milk Cheddar cheese, finely 

grated (about 1½ cups) 

1 tsp. freshly cracked pepper 

Garnish: ¼ cup thinly sliced basil 

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

sheets with parchment paper. 

2. For the zucchini noodles: Cut the 

ends off zucchini and thinly slice 

into longitudinal strips, like lasagna 

noodles, about ¼-inch thick. Use a 

mandoline if you have one to ensure 

consistent thickness. You want 22 

strips. Evenly arrange the strips on the 

two lined baking sheets, then sprinkle 

evenly with the salt. Bake for 5 minutes. 

Rotate the pans between the top 

and bottom oven racks and bake for 

another 5 minutes, until tender. 

3. For chard: Heat avocado oil in a large 

sauté pan over medium heat until 

shimmering. Add garlic and salt and 

cook for 30 seconds, stirring well. Add 

chard in batches, stirring well to spread 

greens evenly around pan. Once the 

greens are wilted, after 2 to 3 minutes, 

reduce heat to low and add lemon 

juice. Transfer to a colander to drain. 

4. For filling: Heat avocado oil in sauté 

pan over medium-low heat. When 

oil is warm, add jalapeño, garlic, chili 

powder, paprika, oregano, and onion 

powder. Sauté spice mixture for 

2 minutes. Increase heat to medium, 

add turkey, and cook for 8 minutes, 

stirring constantly. Add marinara sauce 

and basil and cook for 2 minutes. Add 

salt, stir well, and remove from heat. 

5. Assemble lasagna by arranging a layer 

of zucchini strips on the bottom of an 

8x8-inch baking dish, then cover with 

half the turkey filling. Add another layer 

of zucchini, followed by the chard, then 

½ cup cheddar. Repeat with zucchini, 

the remaining meat, and remaining 

1 cup cheddar spread over the top. 

Sprinkle with fresh cracker pepper. 

6. Bake for 25 minutes, until sauce is 

bubbly, and the cheese is melted. Let 

cool for several minutes before cutting. 

Top with thinly sliced basil, and enjoy! 

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

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

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

Excerpted from Food: What the 

Heck Should I Cook? Copyright 

© 2019 by Mark Hyman, MD. 

Used with permission of Little, 

Brown and Company, New York. 

your sleep. 

We know deep, restful sleep 

12Stabilize 

is linked with improved 

mood, overall health, and longevity. 

Creating a rhythm around your sleep 

time can help. “Go to bed and wake up 

at the same time every day to support 

the body’s natural circadian rhythm,” 

Says Hyman. “This helps you fall asleep 

fast, improves sleep quality, and can 

even boost brain function.” 

Some studies also suggest that 

stabilizing circadian rhythms can 

improve mood and ease depression. 

Be consistent with sleep: choose a 

bedtime and wake-up time, and stick 

with it. Before bed, dim lights and create 

a simple routine, such as having a cup 

of chamomile tea or writing in a journal. 

Move your alarm clock across the room, 

so you can’t roll over and hit the snooze 

button in the morning. And make small, 

gradual adjustments. It’s unlikely that 

you’ll be able to change overnight, so 

shift bedtime and wake-up time by 10 

minutes a day until you reach your ideal. 

Meet Dr. Hyman 

Mark Hyman, MD, is the director 

of the Cleveland Clinic Center for 

Functional Medicine, president of 

clinical affairs on the board of the 

Institute for Functional Medicine, 

and founder of the UltraWellness 

Center. He is an 11-time New York 

Times bestselling author 

whose books include Eat 

Fat, Get Thin; and The Blood 

Sugar Solution 10-Day Detox 

Diet. His latest book is Food: 

What the Heck Should I Cook? 

Photo: Nicole Franzen 


Grab Your Headphones 

and Feed Your Brain! 

DO YOU STRUGGLE WITH MEMORY LAPSES, 

MENTAL FOG, STRESS, OR FOCUSING PROBLEMS? 

Tune in to our Talk Healthy Today podcast this month 

as radio host Lisa Davis, MPH, welcomes New York 

Times bestselling author and natural-food 

chef Julie Morris. Considered a pioneer in the 

realm of vegan superfoods and nootropic cooking, 

Morris discusses her groundbreaking new book, 

Smart Plants. She’ll share powerful insights and 

easy ways to incorporate superfoods into your daily 

diet to optimize brain health and performance. 

Commonly 

ranked 

in the top 

Talk Healthy 

Today podcasts 

serve up the latest 

research, tools, and 

common-sense tips 

you need to get and stay 

healthy – FOR FREE! 

Listen on the go as radio 

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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 

coronary disease. 

Essential oils are composed of various 

innate chemical properties that act to 

help keep the cardiovascular system 

running in tip-top shape. Keep your 

heartbeats steady by tapping into 

the sedative properties of Lavender 

(Lavandula angustifolia) and the soothing 

scent of Cypress (Cupressus sempervirens) 

as antidotes to acute stress. Lavender 

battles hypertension and is an excellent 

addition to any blend. Cypress has a 

woodsy fragrance that can gently lift 

away fatigue. Add several drops of each 

to a diffuser for a relaxing evening scent. 

Some studies indicate that Basil 

(Ocimum basilicum) and Ginger 


improve your life with essential oils 

Aromatherapy for a 

Healthy Heart 

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

but aromatherapy offers complementary support with essential oils 

BY CHERYL CROMER 

Antistress Balm 

Apply as needed 

to the chest and 

solar plexus and 

breathe deeply. 

1 oz. carrier oil 

(grapeseed 

or sweet almond oil, 

for example) 

* 6 drops 

lavender 

12 drops basil 

or holy basil 

8 drops ginger 

* 4 drops 

cinnamon bark 

(Zingiber officinale) boost the cardiovascular 

system by supporting healthy 

arteries and limiting the buildup of bad 

cholesterol, otherwise known as LDL 

(low-density lipoprotein). If you prefer 

a sweeter, quieter herbal aroma than 

basil, choose essential oil of Holy Basil 

(Ocimum sanctum)—equally energizing, 

but less aggressive. Both herbs blend 

well with spicy ginger, a warming 

essential oil especially suited for the 

winter months. Mix with a drop or two 

of richly stimulating Cinnamon Bark 

(Cinnamomum zeylanicum) for an 

aromatic balm for the chest and solar 

plexus that will increase circulation. 

In addition to its anticlotting effect 

on blood platelets, cinnamon offers 

Heart Healthy Refreshing 

Massage Oil 

Body Tonic 

Use as a relaxing Spritz post-shower 

massage oil or add a or -bath for an 

capful to your bath invigorating tonic. 

for a soothing soak. 

* 4 oz. lavender 

* 2 oz. carrier oil 

hydrosol or 

(grapeseed or 

distilled water 

sweet almond oil, 

* 12 drops lavender 

for example) 

* 18 drops cypress 

* 12 drops ylang ylang 

* 10 drops 

* 10 drops rose otto cinnamon 

* 10 drops sandalwood bark 

* 8 drops vanilla CO 2 * 16 drops 

extract 

juniper 

* 16 drops clary sage 

anti-inflammatory properties. Natural 

healing occurs in the body when 

inflammation is reduced. For an aftershower 

moisturizer that will support 

overall cell health, mix 4 ounces of 

unscented body lotion and 1–2 drops 

of cinnamon bark with several drops of 

Juniper (Juniperus communis), a crisp 

aromatic that is a cleansing and balancing 

tonic that will aid blood circulation. 

One last essential oil known 

for lowering blood pressure is earthy 

Clary Sage (Salvia sclarea). Clary 

sage’s bitter scent may take some 

getting used to, but it offers the 

highest natural concentration of 

ester, a chemical property that 

calms anxiety. 

Photos adobestock.com

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UNIVERSITY

NATURAL BEAUTY * 

Sweet news: daily use of xylitol in your 

oral care can prevent cavities and help 

stop plaque from sticking to your teeth. 

Research has shown that xylitol can 

even help repair damage to the enamel. 

And it makes toothpaste, mouthwash, 

and even floss taste great! 

Xylitol is a low-digestible carbohydrate 

found in the fibrous parts of fruits and 

vegetables such as plums, strawberries, 

cauliflower, and pumpkin, as well as in 

fibrous cornhusks and birch trees. Pure 

xylitol is a white crystalline substance 

that looks and tastes like sugar. But 

instead of eroding your teeth like 

sugar does, it’s actually tooth-friendly. 

The bacteria in your mouth thrive 

on sugar, causing them to multiply 

rapidly. This metabolic process 

produces acids that can eat away the 

enamel on your teeth, causing tooth 

decay. Research shows that xylitol’s 

molecular structure makes it unable 

to be digested by the bacteria in the 

mouth, so they stop multiplying. 

When you use xylitol in your daily 

oral care, it stops the acid attack that 

would otherwise last for over half an 

hour after eating. According to 

studies, the amount of acidproducing 

bacteria may 

decrease as much as 90 

percent with xylitol. When 

no acid is formed, the pH of 

saliva stays neutral at 7. When 

saliva pH is boosted above 7, 

calcium and phosphate salts in the 

saliva help to harden weak enamel and 

repair early cavities. 


pure ingredients for skin & body 

Get a Healthy Smile 

with Xylitol 

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

healthy natural sweetener 

BY SHERRIE STRAUSFOGEL 


Photo: Pornchai Mittongtare 

 

 

 

 

Defend your teeth from 

buildup with Xlear Spry Anti- 

Plaque Tartar Control Toothpaste. 

Xylitol and cranberry extract 

inhibit bacteria from adhering 

to teeth and gums. This 

fluoride-free toothpaste also 

contains aloe to soothe gums 

and natural peppermint to 

freshen breath. 

Clean your teeth where 

your toothbrush can’t 

reach with Radius Vegan Floss 

Sachets with Natural Xylitol. 

The vegan floss is soft 

and spongy, and spun in 

candelilla plant wax for easy 

grab-and-grip. It’s flavored 

with plant-based xylitol, 

mint, and anti-bacterial tea 

tree for a fresh, clean mouth. 

The portable Floss Sachets 

are perfect for travel. 

Get back to basics 

with Redmond Earthpaste. 

This toothpaste contains 

five ingredients, and they 

all come from the earth: 

water, Redmond clay, salt, 

essential oils, and xylitol. 

There’s no glycerin, fluoride, 

foaming agents, or coloring. 

Five of the six flavors are 

sweetened with xylitol. 

(Unsweetened Spearmint 

doesn’t contain xylitol.) 

Polish, gently whiten, 

and protect your teeth 

with My Magic Mud Peppermint 

Turmeric Tooth Powder. This 

formula blends the natural, 

medicinal powers of organic 

turmeric with the optimal 

oral-defense properties of 

xylitol and cold-pressed 

cacao husk. Put a little 

of the powder under your 

tongue, wet your brush, 

and brush for two minutes. 

Protect your teeth from 

decay and gently whiten 

with Tom’s of Maine Sea Salt 

Anticavity Toothpaste in Refreshing 

Mint. Xylitol from birch trees 

or corn, purified sea salt, 

and hydrated silica gently 

scrub away surface stains, 

protect teeth from acid 

attacks, and fight bad 

breath germs. Fluoride 

helps remineralize weakened 

enamel and reverses early 

signs of tooth decay. Look 

for the first-of-its-kind 

recyclable toothpaste tube 

by the end of 2020. 


ASK THE NUTRITIONIST * 

Q 

Are there any secrets 

for making quick, “clean” 

meals at home so I’m 

not tempted to go to a 

drive-through and pick up unhealthy 

fast food? —Maryanne C., Tampa, Fla. 

Absolutely. With a little planning and 

preparation, it’s possible to bring 

healthy meals together in under 10 

minutes. You have to start by selecting 

smart products at the natural foods 

store and setting aside slightly more 

time one day a week to prepare some 

meat, such as broiling burgers, meat 

kabobs, or lamb chops or steaks, which 

can be easily reheated at another meal. 

For variety in your choices of 

protein, it’s a good idea to have frozen 

shrimp in your freezer, along with eggs 

and packaged or canned tuna in your 

refrigerator. I also recommend buying 

an organic rotisserie chicken once a week. 

You can eat a thigh and/or drumstick 

hot when you bring the chicken home 

from the store, then refrigerate it and 

cut the meat up a day or two later to 

use in salads, stir fries, and soups. 


answers to your food questions 

Come-Together Fast Food 

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

BY MELISSA DIANE SMITH 

In your refrigerator, be sure to have 

salad greens and/or spinach and other 

vegetables that you like in a handy, 

easy-to-use form. For making quick, 

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

or large frying pan, a broiling pan, pans 

or containers for reheating, and a pan 

with a removable steamer basket. 

Once you have these basics, there are 

countless ways to quickly and creatively 

combine meat and vegetables. The following 

are 12 fast-food lunch or dinner 

meal ideas to get you started. A few of 

them include mentions of tasty products 

that offer time-saving luxury. 

1 

Organic Rotisserie Chicken 

Thigh and/or Drumstick and 

Steamed Broccoli with Butter. 

Steam broccoli spears for about 10 

minutes, top with butter, and serve with 

just-bought chicken. 

2Easy Veggie Fried Rice. 

Use Cece’s Veggie Co. Organic 

Veggie Medley of riced cauliflower, 

broccoli, carrot, and green onion 

to help you make this dish with sesame 

oil, gluten-free soy sauce, eggs, and 

cooked protein, such as chicken, tofu, or 

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

organic riced, spiraled, noodled, and 

z-cut griller vegetables, which makes 

vegetables fun and ultra-easy to use for 

quick meal preparation. 

3Mediterranean Tuna Salad. 

Combine an undrained can of 

Wild Planet Albacore Wild Tuna 

with coarsely chopped artichoke hearts, 

chickpeas, chopped red bell pepper, 

chopped pitted Kalamata olives, chopped 

red onion, shredded carrots, basil or 

oregano, and capers. Mix in a dressing 

of red wine vinegar, olive oil, lemon 

juice, and salt and pepper, and serve. 



4Fried Organic Ham and 

Eggs on Roasted Asparagus 

Spears with Fruit. 

Depending on the thickness of the 

asparagus, roasting the spears may 

take longer than 10 minutes. Toward 

the last 5 minutes or so of roasting, 

fry the eggs and ham to desired 

doneness. Serve with a bowl of berries. 

5Grass-Fed Hamburger 

with No-Fuss Coleslaw. 

Reheat a burger you made ahead 

of time on the stove or in the microwave. 

While the burger is heating, put organic 

coleslaw mix in a bowl and toss 

with Primal Kitchen Cilantro Lime 

Salad Dressing. 

6Sautéed Steak, Mushrooms, 

Garlic, and Spinach. 

In a wok or large frying pan, cook 

sliced mushrooms in olive oil, butter, 

or coconut oil. When the mushrooms 

are close to being done, stir in precooked 

steak pieces and minced garlic, then 

mix in spinach until it wilts. Salt and 

pepper to taste. 

7Organic Soup made with 

Bone Broth. 

Bonafide Provisions offers six 

types of organic soup made with 

nutritious, protein-packed bone broth: 

Broccoli Cheddar, Creamy Mushroom, 

Chicken Vegetable, Butternut Squash, 

Roasted Tomato-Basil, and French 

Onion. Remember to thaw the frozen 

soup container in the refrigerator a day 

or two before you want to serve it, then 

just heat it up on the stove. If you want 

something light, enjoy this soup on its 

own. For a heartier meal, serve soup as 

a side dish with a burger or egg dish, 

or beef up the soup with cut-up pieces 

of leftover meat and cooked veggies. 

8Lamb with Buttered 

Green Beans. 

Boil fresh green bean pieces about 

5–6 minutes until done, or cook frozen 

green beans according to directions. 

Drain water, then add butter and salt. 

make it! 

Easy Veggie Fried Rice 

Serves 4 

Recipe courtesy of Cece’s Veggie Co. 

1 Tbs. sesame oil 

2 garlic cloves, minced 

1 14-oz. pkg. Cece’s Veggie Co. Riced 

Organic Veggie Medley 

2 Tbs. gluten-free soy sauce or tamari 

2 large eggs 

Cooked chicken, shrimp, tofu, or other 

protein, optional 

Salt and pepper to taste 

Heat sesame oil in large skillet over 

medium-high. Add garlic, and cook until 

fragrant, about 1 minute. Add Veggie 

Medley, and sauté until al dente, about 6 

minutes. Stir in soy sauce or tamari, and 

cook, stirring, 2 minute mores. Create hole 

in center, drop in eggs, and scramble. Stir 

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

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

0g fiber; 4g sugar 

While the green beans are cooking, 

reheat cut-up pieces of cooked lamb 

burger or broiled lamb chop meat in 

a small amount of chicken broth and 

olive oil in a pan on the stove. Combine 

the lamb, broth, and green beans, 

and sprinkle with fresh lemon juice. 

9Turkey Cheeseburger with 

Celery Sticks and Apple Slices 

with Almond Butter. 

Reheat a precooked turkey burger with 

cheese. Cut the celery into sticks and 

the apple into slices, and serve with 

unsweetened almond butter. 

& Cheese Scrambled 

Eggs with Grain-Free 

10Spinach 

English Muffin. 

Sauté spinach with salt, pepper, and 

onion powder until wilted and tender, 

about 5–7 minutes. Add eggs with a 

little cream or coconut milk if desired, 

scramble, then top with organic cheese 

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

cheddar, Colby, pepper Jack, provolone, 

or mozzarella) and mix. Serve with 

toasted, buttered Mikey’s Grain-Free 

English Muffin. 

Shrimp Alfredo 

with Zucchini Noodles. 

11Garlic 

Here’s another idea from 

Cece’s Veggie Co.: Cook shrimp in a 

large skillet over medium-high heat 

about 2–3 minutes per side. Remove 

shrimp from pan and set aside. Sauté 

zucchini noodles until al dente, 2–4 

minutes. 

Add half a jar of Primal Kitchen 

No-Dairy Roasted Garlic Alfredo 

Sauce, mix in the cooked shrimp, 

and top with chopped Italian parsley. 

Asian Chicken Salad. 

Combine romaine lettuce, 

12Quick 

shredded cabbage coleslaw 

mix or shredded carrots, sesame seeds 

or roasted cashews, Primal Kitchen 

Sesame Ginger Salad Dressing or Bragg’s 

Ginger & Sesame Dressing, and 

chopped meat either from a rotisserie 

chicken or from True Story Organic 

Thick Cut Oven Roasted Chicken 

Breast. The latter, a handy organic 

meat product that you can find in the deli 

section of many natural food stores, has 

no nitrates, nitrites, artificial preservatives, 

carrageenan, antibiotics, gluten, or 

MSG—just five clean ingredients. 


EATING 4 HEALTH * 

In the fury over fats, we can all agree 

on one thing: omega-3 fatty acids have 

potent health benefits. Dozens of studies 

suggest that omega-3s can protect against 

cardiovascular disease, inflammation, 

arthritis, cognitive decline, mood 

disorders, and possibly cancer. 

Because your body can’t make 

them, omega-3 fats must be consumed 

through supplements or food sources. 

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

are interchangeable. The omega-3s 

found in fatty fish such as salmon 

and sardines are eicosapentaenoic 

acid (EPA) and docosahexaenoic acid 

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

such as walnuts and flaxseed, contain 

alpha-linolenic acid (ALA). The body 

converts ALA into EPA and DHA 

through a series of chemical reactions, 

but the conversion ratio is very low— 

in some studies, as little as 5 percent of 

ALA is converted to EPA, and less than 

0.5 percent to DHA. 

Additionally, the ratio of omega-3 

to omega-6 fats in the diet is crucial. 

Healthy ratios of omega-6 to omega-3 

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

typical Western diet, high in processed 

foods, is often closer to a 16:1 ratio 

of omega-6 to omega-3, which 

promotes inflammation 

and increases the risk of 

cardiovascular disease, cancer, 

and autoimmune diseases. 

While there’s no 

RDI for omega-3s, most 

experts recommend 

250–500 mg combined 

EPA and DHA every 

day for healthy adults. 

Here are six great 

food sources of these 

healthy fats. 


foods & meals that heal 

Omega-3 Fat Facts 

What you need to know about these heart-healthy nutrients 


1Wild salmon is an excellent 

source of omega-3 fats, with 

1,220 mg of DHA and 350 mg 

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

levels in farmed salmon vary widely, 

depending on the type of feed used. 

And while farmed salmon are generally 

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

also higher in omega-6s. They’re also 

likely to contain high levels of PCBs, 

dioxins, chlorinated pesticides, and 

other toxins—so wild-caught salmon 

is a better choice. 

RECIPE TIPS: Toss cooked salmon with 

gluten-free penne pasta and pesto; 

mix canned salmon with Greek yogurt 

and dill for a cracker spread; simmer 

skinless salmon fillets, bok choy, carrots, 

and onions in coconut milk with green 

curry paste for an easy stew. 

2Sardines, a group of small, fatty 

fish in the herring family, are high 

in omega-3 fats. One tin (about 

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

omega-3 fats. And because they’re lower 

on the food chain, sardines are less 

likely to be contaminated with mercury. 

If you buy them canned, look for 

varieties packed in water or olive oil, 

not soybean oil. And choose the bone-in 

variety for extra calcium. 

RECIPE TIPS: Sprinkle oil-packed sardines 

with garlic and lemon juice, and 

broil; add sardines, red onions, and 

minced tarragon to scrambled eggs; 

toss sardines with cooked white beans, 

chopped tomatoes, Kalamata olives, 

baby spinach, and vinaigrette. 

3Rainbow trout, a freshwater 

fish with a mild, light flavor, is 

rich in omega-3s, with 500–1,000 

mg in a 3-oz. serving. Farmed rainbow 

trout from U.S. ponds, raceways, or 

recirculating agricultural systems are 

considered a safe and sustainable 

choice, and less likely to contain toxins. 

RECIPE TIPS: Sauté trout fillets with 

leeks and wild mushrooms; marinate 

trout in lime juice, olive oil, garlic 

powder, and chili powder, then grill; 

roast trout and green beans with 

lemon juice and shallots, then top 

with slivered almonds. 

4Pastured eggs, 

from chickens that 

are allowed to 

roam free, tend to be 

higher in omega-3s 

and other nutrients. 

In one study, 

pastured eggs 

had 2.5 times the 

amount of 

omega-3 fats and 

a better omega-6 to 

omega-3 ratio than 


eggs from caged hens. Omega-3 

fortified eggs, produced by feeding 

chickens a diet supplemented with 

flaxseeds, may have more than 

400 mg of omega-3 fats per egg. 

But they’re generally raised in cages, 

unless otherwise specified, so pastured 

eggs are a more ethical choice. 

RECIPE TIPS: Top scrambled eggs with 

crème fraîche, smoked salmon, and 

chives; bake eggs in tomato sauce, 

harissa, and Feta cheese; poach eggs 

and serve them over grilled asparagus 

and polenta. 

make it! 


5Walnuts are high in healthy 

monounsaturated fats and 

ALA omega-3 fats, with 1,670 mg 

per half cup. They’ve been shown to 

reduce blood pressure and inflammation, 

and decrease harmful LDL cholesterol 

by as much as 16 percent. Other studies 

suggest that eating a handful of 

walnuts daily can improve blood lipid 

profiles in people who don’t eat fish. 

RECIPE TIPS: Simmer walnut halves, 

mushrooms, carrots, and lentils in 

broth until tender; toss toasted walnuts 

with golden beets, baby arugula, and 

blue cheese; sauté walnuts in coconut 

oil, honey, and cinnamon for a sweet, 

healthy snack. 

6Chia, flax, and hemp seeds. 

All three of these seeds are good 

sources of ALA omega-3 fats. 

One ounce of chia seeds has 5,000 mg 

of ALA omega-3 fats; flaxseeds have 

about 6,300 mg of ALA per ounce. 

And an ounce of hemp seeds has 

about 6,000 mg of ALA. And all three 

varieties have about three times as 

much omega-3 as omega-6. 

RECIPE TIPS: Combine chia seeds, 

rooibos tea, coconut milk, and agave, 

then refrigerate until chilled for a 

riff on boba tea; make waffles using 

ground flax, almond flour, pumpkin 

purée, and pumpkin pie spice; toss 

hemp seeds with baby spinach, 

blackberries, pomegranate seeds, 

and a sweet vinaigrette for a 

light-and-healthy lunch salad. 

Mini Mexican Slow Cooker 

Meatloaves 

Serves 4 

This crowd-pleasing recipe takes almost 

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

packed with omega-3 fats from walnuts, 

grass-fed beef, a pastured egg, and chia 

and flaxseed tortilla chips. Recipe from 

the California Walnut Board (walnuts.org). 

1 cup prepared salsa 

¾ cup chopped California walnuts, 

divided 

¾ cup shredded Mexican 4 cheese 

blend, divided 

½ cup crushed tortilla chips (try 

omega-3-rich Siete Sea Salt Grain 

Free Tortilla Chips or Food Should 

Taste Good Multigrain Tortilla Chips) 

½ cup chopped onion 

2 tsp. reduced-sodium chili and lime 

Mexican seasoning blend 

1 lb. organic, grass-fed ground beef 

1 (4-oz.) can diced green chiles 

1 pastured egg 

Additional salsa, diced avocado, and 

fresh cilantro for topping, optional 

1. Place salsa in the bottom of a large 

slow cooker. Place ½ cup walnuts, 

½ cup cheese, tortilla chips, onion, 

seasoning, ground beef, chiles, and 

egg in large bowl. Mix well with your 

hands, then shape into 4 equal balls. 

2. Place 1 Tbs. remaining walnuts in 

palm of your hand, and place 

1 meatloaf on top, pressing walnuts 

into surface. Repeat with remaining 

walnuts and meat. Place loaves, 

walnut-side-up, in slow cooker. 

3. Cover, and cook on high 1½ hours, 

or on low 3 hours. Top loaves with 

equal amounts of cheese; cover, and 

let stand 5 minutes more to melt. 

Serve with any desired toppings. 


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


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. 


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! 


recipe makeovers full of modern flavor 

Nourishing Winter 

Greens Salad 

We normally think of salads as a summertime treat, 

but winter vegetables make for equally 

delicious—and healthy—combinations 

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

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

make it! 

Winter Greens Salad 

Serves 4 

Dressing 

¹⁄ ³ cup sundried tomatoes 

¹⁄ ³ cup extra virgin olive oil 

Juice and zest of 1 medium lemon 

(¼ cup juice) 

1½ Tbs. raw honey 

Scant ½ tsp. sea salt 

¼ tsp. freshly ground black pepper 

¼ tsp. red pepper flakes 

Salad 

1 large bunch curly green kale, ribs 

removed, chopped into bite-sized 

pieces, and massaged 

1 medium Haas avocado, peeled, 

pitted, and diced 

Fresh grated Parmesan cheese to 

taste, optional 

1. Cover sundried tomatoes in boiling 

water in a small bowl for a few 

minutes to rehydrate and soften. 

Remove from the water and transfer 

to high-speed blender, reserving 

soak water. Let water cool until it’s 

warm, but not overly hot. 

2. Combine ¼ cup cooled soak water, 

olive oil, lemon zest and juice, 

honey, and salt and pepper, and 

blend until smooth. Stir in red 

pepper flakes. 

3. To make salad, combine prepared 

kale and dressing, and toss until 

thoroughly coated. Gently fold 

in the avocado and top with 

Parmesan, if using. 


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


Featured Ingredient: 

Kale 

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

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

Researchers would look at all the different antioxidants and phytochemicals 

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

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

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

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

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

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

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

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

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

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

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

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

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

demonstrated that sulforaphane helps stop breast cancer proliferation. 

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

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

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

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

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


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. 


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 


The centuries-old tradition of fermenting 

foods is suddenly trendy—and for 

good reason. Fermented foods are 

full of beneficial bacteria that have 

been shown to improve digestion, 

enhance immunity, and benefit 

mood, weight loss, and heart health. 

Homemade fermented foods are 

cheaper, cleaner, and more potent 

than store-bought versions. And 

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

few simple steps, you can easily whip 

up your own yogurt, kimchi, and other 

probiotic-rich eats. 

Dairy-Free Raspberry-Vanilla Yogurt 

Makes about 1 quart (4 1-cup servings) 

Store-bought vegan yogurts are usually not 

fermented, and often include additives and 

lots of sugar. This simple recipe uses full-fat 

coconut milk with probiotics as a starter. 

Be sure to use a high-quality probiotic with 

no added prebiotics. We used raspberries 

and vanilla, but you can vary the fruits and 

flavorings as you’d like. 

2 14-oz. cans full-fat coconut milk 

4 capsules vegan probiotics 

½ cup fresh or thawed frozen raspberries, 

lightly mashed 

2 tsp. pure vanilla extract 

Erythritol, organic cane sugar, stevia, 

or sweetener of your choice, to taste 

1. Vigorously shake coconut milk cans before 

opening. Open and transfer to clean 

glass bowl. Empty contents of probiotic 

capsules into coconut milk, and mix well. 

2. Cover bowl with cheesecloth or thin, 

lint-free dish towel and let stand in 

warm location 1–2 days, until thickened. 

3. Remove towel, and stir in raspberries, 

vanilla, and sweetener to taste. Transfer 

to glass jar with a lid, and refrigerate 

3–4 hours before serving. 

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

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

1g sugar 

Garden of Life 

Dr. Formulated Probiotics 

Once Daily 30 Billion CFU 


48 • 

FEBRUARY 2020

What a 

difference 

a week makes! 

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

What you thought was impossible… can be possible. 

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

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

One small capsule once daily. 

*These statements have not been evaluated by the Food and Drug Administration. 

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

©2020 Solgar, Inc. 

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

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

Individual results may vary. 

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

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

Better Nutrition February 2020

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