YOUR ULTIMATE RESOURCE FOR NATURAL LIVING
JULY 2020 * betternutrition.com
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July 2020 / Vol. 82 / No. 7
Get outside and
enjoy a safe
After a spring spent in pandemic lockdown,
getting outdoors and enjoying the sun has
never seemed so inviting. But you still have to
protect yourself—and we’re not talking about
immunity. Here are eight common seasonal
complaints, from sunburns to bug bites, and
natural solutions to help you have safe fun in
the summer sun.
The Keto-Friendly South
Remember the South Beach diet? It’s back,
with a 21st-century twist. We sat down with
Arthur Agatston, MD, the originator of this
popular eating plan, to talk about how you can
beat sugar addiction, burn fat, and achieve
lifelong health with his latest book, The New
Keto-Friendly South Beach Diet.
The Vitamin D Dilemma
Can the summer sun really give
you enough of this key nutrient?
10 PASSION BEHIND THE PRODUCT
The Sweet Spot
Chum Bites are a tasty way to
support endangered species.
12 IN THE SPOTLIGHT
How to Eat Your Vitamins
Tips from dietitian and author
Mascha Davis, MPH, RDN.
14 HOT BUYS
Natural products we’re excited about.
16 CHECK OUT
7 Benefits of Zinc
This trace mineral is for more than
just easing cold symptoms.
18 NATURAL REMEDY
Eat for Your Genes
Health begins at the cellular level.
22 ASK THE NATUROPATHIC DOCTOR
The Tinnitus-TMJ Connection
A dental cure for ringing in the ears.
26 NATURAL BEAUTY
Go Light This Summer
Lightweight body care for soft skin.
38 HEALTHY DISH
Make your own nut-based spread.
40 ASK THE NUTRITIONIST
The Go-To Meal for Summer
Simple, seasonal salads hit the spot.
Get More Potassium
Mineral-rich foods that aren’t
An Avocado a Day ...
Better-for-You Individual 7-Layer
Snack Cups are the perfect party dip.
48 COOK WITH SUPPLEMENTS
Keep Your Cool
Can we interest you in bowl of
Snickerdoodle Nice Cream?
For links to studies
cited in our articles
and other helpful
sites and books, visit
Be Well: Immune-
Recipes, & Herbs
Here’s a way
to make the
15—with five easy,
for any occasion.
Plus, learn about
the seven things
that weaken your
and read up on four
herbs you’ll want
questions and sharing
natural solutions for
New blogs monthly,
Editor posts from
experts such as Jonny
Bowden, PhD, RD.
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2 • JULY 2020
• Scientifically relevant potencies
• Superior purity
• Advanced bioavailability/bioactivity
• Free of common allergens
• Nothing artificial
• Kosher (Biotin & Liquid Hyaluronic Acid)
THE POWER INSIDE
These statements have not been evaluated by the Food and Drug Administration.
These products are not intended to diagnose, treat, cure or prevent any disease.
For additional information on Bluebonnet nutritional supplements, please visit
www.bluebonnetnutrition.com, or write: Bluebonnet Nutrition Corporation,
12915 Dairy Ashford, Sugar Land, TX 77478 USA
I recently had my DNA analyzed by a
company called GenoPalate.* By studying
a person’s genes, they can tell which
foods, and particularly which specific
nutrients, you need more or less of.
“You probably know your genes are
those little things that control your eye
color or height,” says GenoPalate founder
Sherry Zhang, PhD. “But your genes
hold so much more power than that ... a
power that determines how even things
you eat affect you differently than they
might a friend or family member.”
I think most of us can relate. For me,
it’s milk. I envy people who can enjoy
a creamy latte made with milk. My
stomach would be in knots if I drank
one. (Thank goodness for almond milk
lattes!) Turns out, my genetic makeup
puts me at high risk for lactose sensitivity.
I was not surprised to read this. But
I was shocked by a few other genetic
variations in my report—e.g., I’m not
likely to be sensitive to gluten (I thought
the opposite would be true), but I am to
omega-6 fats (found in plant and seed
oils). Who knew?
The most fascinating aspect to
GenoPalate is their analysis on nutrients.
I learned I have a genetic variant
in the MTHFR gene, responsible for
folate absorption. According to Geno-
Palate, 33 percent of the population
shares this mutation. This makes folate
supplements with 5-MTHF (the metabolically
active form) important for me.
I share all of this to illustrate just
how much nutrition shapes our health
at a cellular level—we literally can eat
for our genes. Read more about this
topic in “Eating for Your Genes” on p. 18.
*GenoPalate has not paid me to
write about them. For more information,
Meet the passionate
people behind this issue
of Better Nutrition!
Jeannette Bessinger, CHHC, is an
award-winning educator, author of multiple
books, and a real food chef. She’s helped
thousands of people make lasting changes
to unhealthy habits. jeannettebessinger.com
Jonny Bowden, PhD, CNS, is a boardcertified
nutritionist and the bestselling
author of 15 books, including The 150
Healthiest Foods on Earth and Living
Low Carb. jonnybowden.com
Kat James, author of The Truth About
Beauty and creator of Total Transformation
Retreats, been featured on “Today,” Fox,
and PBS, among others, for her pioneering
dietary method. Listen to her Sirius XM radio
show Saturdays on channel 131 (Family Talk).
Emily A. Kane, ND, LAc, has a private
practice in Juneau, Alaska, where she lives
with her husband and daughter. She is the
author of two books on natural health,
including Managing Menopause Naturally.
Chris Mann is a California-based wellness
writer and interviewer with 20 years’ experience
in natural health publishing. He is also an
entertainment author, journalist, and podcaster.
Melissa Diane Smith, Dipl. Nutr., is
a holistic nutritionist who has 25 years
of clinical experience and specializes in
using food as medicine. She is the author
of Going Against GMOs and other books.
Sherrie Strausfogel has been writing
about natural beauty for more than 20 years.
Based in Honolulu, she also writes about
spas, wellness, and travel. She is the author
of Hawaii’s Spa Experience.
Lisa Turner is a chef, food writer, product
developer, and nutrition coach in Boulder, Colo.
She has more than 20 years of experience
in researching and writing about nourishing
Vera Tweed has been writing about
supplements, holistic nutrition, and fitness
for more than 20 years. She is the editorial
director at Natural Health Connections and
the author of Hormone Harmony and other
Neil Zevnik is a private chef specializing
in healthy cuisine, with clients who have
included Jennifer Garner, Charlize Theron,
and the CEO of Disney. neilzevnik.com
YOUR ULTIMATE GUIDE TO NATURAL LIVING
Editor in Chief
Contributing Editors Vera Tweed, Helen Gray
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Retail Development Group 800-443-4974, ext. 702
Director of Retail Sales
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Jonny Bowden, PhD, CNS, Jeannette
Bessinger, CHHC, Kat James, Emily A.
Kane, ND, LAc, Chris Mann, Melissa
Diane Smith, Lisa Turner, Neil Zevnik
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Vice President, People & Places JoAnn Thomas
AIM Board Chair Efrem Zimbalist III
BETTER NUTRITION, ISSN #0405-668X. Vol. 82, No. 7. Published monthly by Cruz Bay Publishing,
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
circulation listed in Standard Rate and Data Service. The opinions expressed by the columnists and
contributors to BETTER NUTRITION are not necessarily those of the editor or publisher. Fraudulent
or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume
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presented here is not meant to diagnose or treat any medical condition. We urge you to see a
physician or other medical professional before undertaking any form of medical treatment.
CELEBRATING 20 YEARS OF
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www.EssentialFormulas.com • (972) 255-3918
BY VERA TWEED
Can summer sun give you enough
vitamin D? Chances are, no. “Most
people don’t get enough unprotected
sun exposure to make enough vitamin
D,” says Ken Redcross, MD, a holistic
physician and author of Bond: The 4
Cornerstones of a Lasting and Caring
Relationship with Your Doctor.
Based on research and his years of
experience in routinely testing patients’
vitamin D levels, Redcross estimates
that 80–90 percent of Americans are
low in the sunshine vitamin, even in
warm Southern states. Fatigue, anxiety,
recurrent infections, and feeling “not
yourself” are common signs.
In science speak, vitamin D is a
“prohormone,” meaning a hormone
precursor. Redcross explains it this
way: “Think of it as the key to opening
genes that have healing powers.”
Most immune cells need vitamin D
to do their jobs, and it’s essential for
a healthy heart, muscles, bones, and
mood, and to ward off diabetes and
When people take enough vitamin D
for 4–6 weeks, they typically have more
energy and feel better overall. “They
experience a new sense of well-being,”
How much is enough? Get tested.
Otherwise, Redcross recommends taking
5,000 IU (3,000 mcg) daily.
Testing and Vitamin D Doses
Ask your doctor for a vitamin D test—a simple blood draw—that may be
covered by insurance. Home tests, using a virtually painless finger-prick test
kit, are available for about $65 from nutrientpower.org. Once you have test
results, use a calculator on the site to identify the dose of vitamin D needed
to achieve optimum levels of 40–60 ng/mL (nanograms per milliliter).
6 • JULY 2020
Ginger supplements can
reduce elevated blood
sugar and insulin in women
with gestational diabetes,
a condition that can endanger
both mother and baby.
That’s the conclusion of
a study published in BMC
and Therapies that compared
with a placebo in a group of
70 women with gestational
diabetes. The supplements
contained 1,500 mg of a
ginger extract daily, split into
three doses and taken with
breakfast, lunch, and dinner.
8 • JULY 2020
Does Extreme Exercise
Enhance Immune Defenses?
It’s well known that moderate exercise enhances the performance of the
immune system and improves resistance to infection. But because athletes
can suffer more respiratory infections after events such as marathons, it isn’t
clear whether extreme competitive exercise helps or harms immunity. A recent
debate among American, British, Australian, and German scientists, published in
Exercise Immunology Review, tried to resolve this issue. The group concluded that
disrupted sleep and circadian rhythms, poor diet, stress, exposure to pathogens,
and an individual’s history of vaccination and infection may all contribute
to post-competition infections among athletes. For the rest of us, moderateto-vigorous
exercise has beneficial effects on immune function and enhances
resistance to disease.
1–4 CUPS = LESS DEATH
According to a Swedish study of more than a half-million men and women, drinking 1 to 4 cups of filtered coffee reduced risk
of death from any cause by 15 percent when compared to drinking no coffee at all. For example, risk of death from heart disease
dropped by 12 percent among men and by 20 percent among women. However, coffee that wasn’t filtered didn’t decrease or
increase the death rate. Paper coffee filters, rather than those made of mesh or metal, produced the health benefits.
for the Planet,
Cooperation Is Contagious
We usually associate contagion with disease, but cooperation and acts
of kindness are also contagious, according to a study at the University
of Texas at Austin. “Just like the deadly virus, cooperative behavior
can also be transmitted across people,” says Haesung Annie Jung,
PhD, lead author of the study. Researchers drew this conclusion after
reviewing decades of related research. They also found that people
are more motivated to help others when they see someone else,
rather than themselves, benefit from an act of kindness. “These
findings remind the public that their behavior can impact what others
around them do; and the more individuals cooperate to stop the
spread of the disease, the more likely others nearby will do the same.”
to Protect Your Skin.
According to a summary published
in the Journal of Nutrition, 90 percent of
Americans don’t get enough fiber. But
who would connect a lack of fiber with
the country’s coronavirus pandemic?
Most people are familiar with
probiotics—the good bugs—
for gut health and immunity.
But fewer realize the critical
relationship between fiber
consumption and probiotic
survival. The fibrous food for
those good bugs—called
prebiotics—is lacking in
most of our diets, and
often die if they
(and familiar) prebiotic foods. To add
to this immune-enhancing “recipe”
are the byproducts of that pre- and
probiotic synergy—including enzymes,
acids, neurotransmitters, and other
metabolites, known as “postbiotics.”
Research suggests that some of
the immune benefits of postbiotics
may surpass those of the good bugs
themselves. Poor diet, antibiotics, and
other challenges diminish postbiotics in
your gut. To replenish them, eat fibrous
fermented foods, or take a pre-, pro-,
an extended time
(such as Dr. Ohhira’s
PROTECT collection is and
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PASSION BEHIND THE PRODUCT *
companies fostering personal & global well-being
The Sweet Spot
So who ever thought that fruit snacks and endangered species
could be part of the same equation? That would be Ben Bartley,
founder of Chum Bites.
BY NEIL ZEVNIK
A passion for exploration and adventure
took Ben Bartley on numerous dive
trips, where he was thrilled to interact
with that much-maligned apex predator,
the magnificent shark. In the process,
he became aware of the shark’s plight,
how it mirrored the issues faced by
other endangered creatures, and how it
tied into the environmental deterioration
of the planet.
And it introduced him to WildAid,
an effective nonprofit organization that
supports species conservation through
the lens of consumer persuasion and
But it was the search for healthy
fruit treats for his kids that led to this
intriguing pairing of sharks and snacks.
Finding that most of what was available
was filled with added sugars, gums,
and preservatives, Bartley thought he
could do better for his family—and thus
he embarked upon the adventure of
creating Chum Bites.
“I realized that we can make a better
clean-ingredient, dried fruit snack but
engineered as candy. No added sugar,
full of the natural goodness of vitamins
and minerals, fiber and proteins, and
10 • JULY 2020
Double Strawberry Peach
This delightfully refreshing summer
dessert will be adored by kids and
2 cups Pomona organic pure peach
1 Tbs. unflavored gelatin
2 Tbs. Bare Honey Raw wildflower
1 cup plain nonfat Greek yogurt
¼ tsp. vanilla extract
3 0.7-oz. packages Chum Bites
¾ cup sliced fresh strawberries
Chum Bites gives
15% of its profits
to WildAid for
and increase local
supports for conservation
soft-biting like gummy bears. Once this
was captured, it was easy to fuse with
my real passion for shark conservation.”
The Fruits of His Labor
Capturing that clean, fruit-only process
was no walk in the park, though. There’s
a reason conventional snacks contain
all those additives and ingredients—
they make the manufacturing process
much cheaper and faster. But Bartley
was determined to stick to his guns and
use nothing but whole fruit, and eventually
Chum Bites emerged successfully
And then came the sharks—and
the elephants, polar bears, pangolins,
rhinos, pandas, and more—profiled on
Chum Bites packages, fusing snacking
with learning. “We want to show how
conservation, protecting wild animals in
their natural habitat, stopping the illegal
wildlife trade, and protecting the health
of our oceans is so critical for the future
of our own species,” says Bartley.
He also notes the timeliness of the
message in this year of pandemic: “Look
at what has happened around the world.
We believe it all started with a human
infected by an endangered species in a
wildlife market. If that’s not enough of
a warning, I don’t know what is.”
Last but not least, Chum Bites gives
15 percent of its profits directly to
WildAid for programs that reduce global
consumption of wildlife and increase
local support for conservation efforts.
Bottom line for Ben Bartley? “Chum
Bites are good for you and good for the
planet—that’s all I need!”
1. Pour ¹/ ³ cup the juice into small
bowl, sprinkle in gelatin, and stir
to combine. Let sit 5 minutes.
2. Heat remaining juice in medium
saucepan until it reaches a simmer.
Remove from heat, add gelatin
mix and 1 Tbs. honey, and stir to
dissolve. Pour into 8x8-inch glass
baking dish, and refrigerate at least
3 hours, until firmly set.
3. In small bowl, stir together yogurt,
remaining honey, and vanilla. Cut
gelatin into small cubes; place in
a large bowl, and gently fold in
strawberry Chum Bites, sliced strawberries,
and yogurt mixture. Divide
among dessert cups, and serve.
Per serving: 110 cal; 6g prot; 0g total fat
(0g sat fat); 21g carb; 0mg chol; 20mg sod;
3g fiber; 19g sugar
JULY 2020 • 11
IN THE SPOTLIGHT *
Mascha Davis grew up eating nutrientdense
“and really delicious” Russian
and Ukrainian dishes that her mom
cooked—“a lot of traditional foods
like borscht and a lot of the different
Russian salads with lots of veggies.”
Now, the registered dietitian nutritionist,
and author wants you to fill your plate
with vitamins and minerals too.
Davis emphasizes the importance
of consuming nutrients together in
whole foods in her new book, Eat Your
Vitamins: Your Guide to Using Natural
Foods to Get the Vitamins, Minerals, and
Nutrients Your Body Needs. “Research
is showing more and more that there
are so many compounds in foods that
work together in synergy,” she says.
“They are very hard to isolate and don’t
work in isolation the same way that they
work when they’re all together. There
are compounds that affect how vitamins
and minerals are absorbed that are in
that fruit or vegetable, so the absorption
isn’t going to be the same if we just have
that vitamin or mineral isolated in a pill.
It’s going to act differently in the body.”
Davis’s user-friendly, fact- and
recipe-packed book is also a nutritional
primer during trying, socially isolated
times. “All of the book’s recipes are
kind of optimized
Win a copy of
Eat Your Vitamins!
10 copies up
for grabs. Email
your name and
address to betternutritionfreebie@gmail.
com. Put “Vitamins” in the subject line.
12 • JULY 2020
stay-healthy secrets from leading experts
How to Eat Your Vitamins
For dietitian and author Mascha Davis, MPH, RDN, synergy
is the key to healthy nutrition.
BY CHRIS MANN
Everyone Wants to Know …
BN: What are your favorite Eat Your Vitamins recipes to boost immunity?
MD: The Perfect Probiotic Breakfast Bowl has Greek yogurt, so it’s a really good source of probiotics and lean
protein. So much of our immunity and our immune systems are linked to the gut, so we want to make sure that
we’re keeping our guts healthy and eating a lot of good probiotics. And the Anti-inflammatory Nut and Seed
Super Salad has lots of superfoods. It has buckwheat, which is one of my favorite gluten-free grains, and pine nuts,
pumpkin seeds, and hemp seeds, which are one of my favorite sources of plant-based protein. There’s also fresh
mint, fresh mixed greens, and extra virgin olive oil, so all of these foods have the minerals and vitamins—including
vitamin E—that are so important for your health.
BN: What are the best sources of fat to increase bioavailability of vitamins A, D, E, and K?
MD: These are all the fat-soluble vitamins, which means that we will absorb them fast when they’re consumed with
foods that contain fat. This is another reason why eating the whole package of foods is so important as opposed to
nutrients just in isolation, because a lot of times these nutrients will come in the right package that already contains
those elements that are important for absorption. For example, vitamin E is often found in nuts and seeds, which
naturally have a lot of healthy fats. Unsaturated fats such as olive oil and nuts are the top recommendations when it
comes to the kinds of foods we need for optimal absorption and availability of fat-soluble vitamins.
BN: Your Peachy Keen Coconut Smoothie has this whole package, right?
MD: Yes, and it’s a very easy recipe. It has all whole, natural ingredients. There are avocado, frozen peaches, blueberries,
light coconut milk, and pumpkin seeds. It’s really balanced. It has protein, carbs, healthy fats—and it’s delicious.
BN: You also mention clams—why should they be at the top of our list?
MD: Clams are such an interesting, nutrient-dense food that are really high in a lot of different minerals and vitamins.
They have zinc, iron, magnesium, and selenium. These are just awesome superfoods.
BN: Mental well-being has become another important topic recently. What are the best foods to keep
in stock for mental wellness?
MD: The first thing I would say—and this sounds so simple but it’s really easy to forget—is staying really well-hydrated,
because that can affect your mood. Lack of hydration can cause headaches and cravings so easily. The other kind
of big thing I would say is managing blood sugar levels. This is where the complex carbs and fiber come in—eating
whole grains and whole fruits and vegetables as opposed to quick, simple carbs that will make your blood sugar rise
and crash, which can lead to mood swings.
A few superfoods are interlinked with mood. Sustainable fish is a really good one. Dark chocolate has flavonoids
that have some potential mood-boosting effects. Bright colored berries also have compounds that some studies have
shown can help to lower depression scores. Nuts and seeds are also high in really beneficial compounds that can
positively impact mood.
BN: You’re also launching a sustainable seafood company. Tell us about Mini Fish.
MD: Seafood is, in my opinion, the best animal-based protein that people can eat. But the key thing is choosing
the right kind of seafood because there’s the sustainability issue. Mini Fish (minifish.co) uses the cleanest, most
sustainable aquaculture fish that I could get in the U.S. So the levels of mercury in environmental contaminants
are nearly undetectable, it tastes incredible, and it has zero ocean impact. It is super sustainable and nutrient
dense. As a dietitian, this is the food that I wished existed, and I was looking for it because
I wanted to recommend it to my clients. I couldn’t find it so I had to make it myself.
One of Davis’ favorite blended drinks is her Peachy Keen Coconut Smoothie.
Get the recipe at betternutrition.com.
JULY 2020 • 13
HOT BUYS *
Pop Over for a Snack Big Fish in a Big Pond
The name is just as Garden of Life Dr. Formulated
intriguing as the taste: Omega-3s are standouts
AshaPops Popped Water in a sea of omega-3
Lily Seeds are a guiltfree
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An integral part of high-potency formulas:
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Meet five natural products causing a stir this month,
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Looking to jump-start
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Oat milk is definitely
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we can’t think of a
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frozen treats are
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Plus, these won’t break
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It Takes Guts
Say goodbye to your
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digestive flora need to
thrive within the GI tract.
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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
16 • JULY 2020 CHECK OUT *
guide to cutting-edge supplements
This popular cold remedy
has a lot more uses than you
BY VERA TWEED
Zinc is a trace mineral, so we need only
small amounts—but it plays a big role
in our health. It’s estimated that zinc
binds with more than 3,000 different
proteins in the human body, and influences
many of our internal processes.
A HEALTHY IMMUNE SYSTEM
“Zinc is a critical factor for the
functioning of many cellular processes,
and loss of zinc in the cell leads to
various problems, especially in your
immune cells,” says Emily Ho, PhD,
a leading zinc researcher at the Linus
Pauling Institute at Oregon State
University in Corvallis.
In early attempts to find a treatment
for COVID-19, the addition of high-dose
zinc supplements to a drug cocktail has
shown some success. But this doesn’t
mean that zinc alone is a treatment for
the virus. Rather, adequate zinc helps
your immune system ward off or fight
all types of infections. “It’s important to
make sure you get enough zinc,” says Ho.
She favors getting the mineral
from protein-rich foods. “If
you do take zinc supplements,”
she says, “we don’t recommend
near the RDA level, 10–
15mg.” The recommended
upper limit for zinc is 40mg
per day. “At higher doses,”
adds Ho, “It will cause
problems with copper
infection in wounds. Zinc helps reduce
inflammation and helps with production
of collagen, as well as enhancing the
Zinc enhances insulin function and
regulation of blood sugar in diabetics
and in healthy people. Some, but not
all, studies have found that higher levels
of zinc were linked to decreased risk of
diabetes—up to 50 percent decreased
risk for women. And two placebocontrolled
trials in Asia found that
20–30 mg of zinc daily, taken for
6 months to a year, lowered blood sugar
in people with prediabetes.
The Age-Related Eye Disease Studies
(AREDS) investigated supplements for
age-related macular degeneration, a
leading cause of blindness in older
people. These studies found that a
combination of antioxidants with
either 25 mg or 80 mg of
zinc slowed progression
of the disease and
helped to prevent
it when taken on an
ongoing basis. Products
with the studied
BETTER BRAIN FUNCTION
In infants, zinc deficiency delays
neurological development. In adults
with Alzheimer’s, zinc levels are typically
low, and preliminary research shows
that zinc supplements may slow down
Other studies have found that zinc
levels are low in people suffering from
depression and that zinc supplements
may reduce symptoms. In addition,
Australian studies of middle-aged and
older people found that they were less
likely to develop depression if their diets
contained higher amounts of zinc.
Studies show that zinc is essential for
men’s sexual health, sperm production,
and fertility. In young men, a study
found that low levels of zinc—induced
by a temporarily zinc-restricted diet—
lowered levels of testosterone. In older
men with low testosterone, zinc supplements
The Future of Zinc
The COVID-19 pandemic shone a
brighter light on zinc, and research is
heating up. In the past year, about 35
clinical trials with zinc were published
in major scientific journals. At the time
of this writing, more than 270 clinical
trials with zinc are underway.
Zinc lozenges are proven to shorten the
duration of colds by up to 40 percent
when taken within 24 hours of the first
symptoms. Lozenges should dissolve in
your mouth and need to be taken every
2–3 hours. The total daily dose of zinc
will exceed the usual 40-mg daily limit,
but is not harmful if taken for no more
than a week or two.
FASTER WOUND HEALING
Topical ointments with zinc oxide
help cuts, burns, abrasions, and skin
ulcers to heal, and also reduce risk of
In supplements, zinc comes in a
variety of forms in individual zinc
products, as well as in multis or
other formulas. Studies have shown
that zinc picolinate and Optizinc
(zinc methionine) are better absorbed
than zinc citrate and zinc gluconate, and the latter two are better absorbed
than zinc oxide (which is found mostly in sunscreens and ointments).
Other forms include zinc acetate, sulfate, and orotate, and food-based
brands of zinc such as MegaFood, Garden of Life, and New Chapter.
Caution: Avoid zinc nasal gels and nasal sprays because they can
permanently damage the sense of smell.
JULY 2020 • 17
NATURAL REMEDY *
For years, we’ve believed it’s all in
our genes—that a predetermined and
unalterable genetic makeup would set
us up for obesity, disease, and premature
aging. Now, emerging research is
showing that’s not the case. What we’re
learning: Almost all of our genes may
be influenced by the foods we eat. In the
words of Deepak Chopra and Rudolph
E. Tanzi in Super Genes (Harmony,
2015), “You’re not just the genes you
were born with. You’re the user and
controller of your genes, the author of
your biological story. No prospect in
self-care is more exciting.”
It starts with DNA, the genetic code
that determines all the characteristics
of a living thing. DNA is packaged
into chromosomes that contain all
of our genes—sections of DNA that
include the instructions for making the
proteins our bodies need to function.
But DNA isn’t a rigid, indelible code, as
was once thought. Instead, new studies
are finding that nutrients in our food
profoundly affect gene expression—the
process by which information from a
gene’s DNA sequence is translated into
a substance, like a protein, that’s used
in a cell’s structure or function.
18 • JULY 2020
holistic strategies to help you feel better
Eating for Your Genes
Good health begins at the cellular level.
BY LISA TURNER
We’ve known for years that degenerative
diseases (and the aging process) all involve
some kind of damage or impairment to
DNA. This damage can come from toxic
chemicals, cigarette smoke, UV rays
from sunlight, radiation (such as X-rays),
and even byproducts of the body’s normal
metabolic processes. DNA gets damaged
throughout life, even tens of thousands
of times a day. The cells are able to
repair most of this damage—in most
people, fairly efficiently through their 20s.
But as we age, DNA damage accumulates
and can cause serious problems including
cancer and other diseases.
The good news is that no matter
what your genetic background, you’re
not doomed to suffer the same diseases
as your parents or grandparents. There
are many things you can do that impact
gene activity and help protect and repair
DNA. Here’s what the studies show:
Get Enough Sleep
Inadequate shut-eye has been linked
with lower DNA repair and more breaks
in DNA—explaining the increased risk
of cancers and neurodegenerative diseases
in people who are sleep-deprived. And
it’s not just a lifetime of insomnia. In
one study, researchers found that just a
single week of insufficient sleep altered
the activity of more than 700 genes.
Researchers say that sleep deprivation
affects gene expression in the nervous
system, especially on genes related to
neuronal plasticity, brain function, and
cognition. But skimping on sleep also
increases inflammation and impacts
the expression of stress-related genes.
So make sure you’re getting plenty
of shut-eye every night. If you struggle
with sleep, try valerian, passionflower,
Our genes evolved with the expectation
of a certain level of physical activity
required for normal gene expression.
When we’re sedentary, we impact gene
expression and increase the risk of
disease. Research shows exercise changes
the shape and functioning of our genes.
In one study, 117 genes were expressed
differently in the brains of animals that
began a program of running. Another
study found that physical exercise changed
the DNA in muscle cells, impacting genes
that play a role in energy metabolism,
insulin response, and inflammation
in muscles. And other research shows
exercise promotes gene expression of
feel-good chemicals in the brain.
What you do isn’t as important as
how often you do it—regular activity is
key. Work daily movement into your life.
Schedule walk-and-talks instead of lunch
meetings, park at the far end of the lot,
get up from your desk job every few
hours and run up and down the stairs, do
jumping jacks while you’re watching TV.
Chronic tension and anxiety increase
levels of stress hormones, which can
cause changes in the brain’s DNA. In one
study, these changes were most closely
associated with genes related to mental
issues, such as depression, schizophrenia,
and autism spectrum disorder. Similar
DNA changes have been seen in the
brains of clinically depressed people
who committed suicide. Other research
shows that stress impacts genes that
regulate inflammation, and mindfulness
meditation techniques can turn down the
expression of pro-inflammatory genes.
If you’re a stress case, try a simple
morning meditation, starting a yoga
class with friends, and/or breathing
deeper in tense situations. Lemon balm,
omega-3 fatty acids, ashwagandha, and
L-theanine supplements also all have
proven stress-relieving benefits.
Minimizing daily caloric intake—while
still getting adequate amounts of vitamins,
minerals, and other nutrients—has
been shown to reduce DNA damage,
enhance DNA repair, delay the effects of
aging, and lower the risk of disease. And
the reason is pretty simple. The body’s
normal process of breaking down foods
forms free radicals, so if you eat less food,
fewer free radicals are being produced,
and there’s less risk for DNA damage.
Most studies focus on the impact of
lowering calories by about 30 percent—
easier that you might think. If you’re
currently eating around 2,000 calories
a day, skip that Big Mac and fries (880
calories) or your morning Starbucks
muffin and latte (650 calories).
Our bodies were designed to eat nonstarchy
fruits and vegetables (such as
berries and leafy greens), along with lean
meat and unprocessed fats. Our current
diet, high in refined carbs and sugars,
makes the genes involved in the development
of inflammatory compounds work
overtime. And genes involved in type 2
diabetes, cardiovascular disease, Alzheimer’s
disease, and some forms of cancer
are activated by a carbohydrate-rich diet.
Some studies on genetic research
show that a diet made up of one-third
protein, one-third fat, and one-third
carbohydrates reduces the risk of disease.
To protect your DNA, balance your diet
between lean protein, unprocessed fats,
and non-starchy fruits and vegetables.
Some suggestions: a cup of oatmeal
topped with a tablespoon of almonds;
a handful of blueberries and a scoop of
protein powder; a tuna sandwich and an
apple; or a serving of salmon with half a
cup of beans and a big salad with olive oil.
JULY 2020 • 19
Focus on Nutrients
in strawberries, raspberries,
A number of vitamins, minerals, and
vitamin-like substances have been
shown to protect and repair DNA.
Some of the most important:
B vitamins: especially folate, niacin,
and vitamins B 6
and B 12
, found in
meat, seafood, eggs, beans, leafy
greens, and seeds.
greens, and salmon.
Sulforaphane: found in broccoli
sprouts, broccoli, cauliflower,
cabbage, Brussels sprouts, and kale.
Epigallocatechin gallate (EGCG):
found in green tea, white tea, and
oolong tea, and in small amounts
20 • JULY 2020
blackberries, plums, and peaches.
Selenium: found primarily in Brazil
nuts, tuna, sardines, oysters, chicken,
turkey, brown rice, and sunflower seeds.
Carotenoids (lycopene, lutein,
astaxanthin, and zeaxanthin):
found in pink grapefruit, watermelon,
tomatoes, papayas, mangoes, leafy
Anthocyanins: found in blueberries,
blackberries, red cabbage, black
plums, red radish, and raspberries.
Citrus flavonoids: found in grapefruit,
oranges, tangerines, lemons,
N-acetylcysteine (NAC): found as
cysteine in chicken, turkey, eggs,
cheese, beans, and yogurt.
Alpha lipoic acid: found in spinach,
broccoli, sweet potatoes, tomatoes,
carrots, beets, rice bran, and red meat.
Carnitine: found in red meat, chicken,
milk, fish, beans, and avocado.
Creatine: found in red meat, poultry,
pork, fish, eggs, and shellfish.
NADH: found in red meat, fish,
poultry, and yeast.
Coenzyme Q10: found in beef,
chicken, fatty fish, beans and lentils,
spinach, cauliflower, sesame seeds,
Irish Sea Moss
Used by the people of the Caribbean for generations. This treasure
from the sea has been cherished for its bountiful heath restoring
properties and for boosting sexual prowess and fertility. It was often
consumed as a tea to keep ones health up or blended into a tonic
with other traditional herbs to increase energy and vitality. Only
naturals Authentic Irish Sea Moss is the same botanical form
used for generations by the native people of the Caribbean.
For more information visit our website at
www.onlynaturalinc.com or call 1-516-897-7001
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
ASK THE NATUROPATHIC DOCTOR *
answers to your health questions
Ringing in the ears has been a medical
mystery for years. Could the cure be as
simple as a trip to the dentist?
BY EMILY KANE, ND LAC
22 • JULY 2020
QI have developed
ringing in my
ears. I have seen a few
doctors without success.
The gist of the advice
I’ve been given so far
is, “Learn to live with
it.” Is there really
nothing else I can do?
Tinnitus is any sound that someone
perceives when there is no outside source
for the sound. The noises can be soft,
loud, ringing, blowing, roaring, buzzing,
hissing, humming, whistling, or even
sizzling. This mystery of perceived sound,
without an obvious source, has puzzled
medical scientists for hundreds of years.
Tinnitus affects over 50 million
Americans according to the American
Tinnitus Association (ata.org). Of these,
2 million are so debilitated by the
condition they cannot function at a
normal level on a day-to-day basis. It
is, unfortunately, a substantial cause
of suicide. The association also states,
“Currently there is no cure.”
But, the news is not all grim. I spoke
with Ronald L. Rosenthal, DDS, who
published, as part of a larger body of
work on headaches and migraines, a
paper entitled, “Is Tinnitus Messing
with Your Head?” Dr. Rosenthal has
spent more than 40 years teaching
about head, neck, and facial pain to
Many causes of tinnitus have been
proposed in the popular and medical
literature including stress, smoking,
hearing loss, earwax build-up, high
blood pressure, exposure to loud noises,
excessive coffee drinking, damage to the
hearing center of the brain, and more.
Treatments have been proposed
(including by me, in this
magazine) such as acupuncture,
high-dose Ginkgo biloba
(240mg daily), earwax removal,
and hearing aids that provide
white noise, some of which may help.
Dr. Rosenthal emphatically states that
these treatments may help the symptoms
of tinnitus, but they are less than fully
successful because they do not treat
The Real Cause of Tinnitus
Dr. Rosenthal’s explanation of the
root cause of tinnitus involves the
structure of the temporomandibular
joint (TMJ), which, under stress, causes
a slight chronic jaw dislocation, leading
to a vibration in the inner ear that
is perceived as noise. He is a strong
proponent of an orthodontic technique
called “selective grinding,” which
micro- adjusts the back teeth surfaces
to perfect the bite closure without
pain or distortion.
I also spoke with
in my local
was aware of
Dr. Rosenthal’s work,
mostly from the 1970s
during his tenure at the
University of Kentucky (a
leading research center in
the diagnosis and management
of oral and facial pain). In more
recent years, so-called subtractive
dentistry (removing teeth whole,
or even grinding down parts of the
enamel) fell out of favor—because once
gone, these structures can never be
authentically replaced. Mouthguards
(I favor the tiny NTI
devices that fit over
the front 2 teeth) are
another approach to
helping the jaw stay
in a relaxed position,
+ DR. KANE
Join Dr. Kane for her
rejuvenating Big Island
Retreat, January 5–14,
2021. Go to tri.ps/DSR
for all the details.
without unconsciously going into a
clenching or grinding mode. [Editor’s
note: Visit nationaldentex.com for more
information on the NTI mouthguard.]
If you or a friend suffers from tinnitus,
and you have not considered a correlation
with your dental alignment, take this
possibility to your dentist. It’s very easy
to see the effect of grinding: Your molar
surfaces look worn down.
And while on the topic of oral
health, I want to shout out for excellent
dental hygiene. All sorts of weird bugs
can grow in the mouth, and there is a
well-established correlation between
an unhealthy microbiome in the mouth
and cognitive decline. Yes, it’s true!
People with poor oral hygiene (and
poor diets) are putting themselves
at greater risk for dementia and
I’m a fan of using xylitolinfused
mouthwashes, as they help
mop up bad bugs in the
mouth. And studies show
that using xylitol gum
reduces ear infections,
sinus infections, and
said that, some
people find that
tinnitus worse, so
pay attention to
what your body
tells you, and
JULY 2020 • 23
NATURAL BEAUTY *
When the temperature heats up,
swap out your body wash and body
moisturizer for lighter formulations.
During the summer, the skin on
your arms and legs is exposed more
often to the sun and environmental
pollutants, causing sunburn, brown
spots, dryness, and irritation. So
treat that skin with extra care.
When the weather’s hot, you also
tend to shower more often, which
dries skin. This makes humectants
such as aloe and natural glycerin
that draw moisture into the skin
important. Moisturizing body washes
may also contain hydrating fruit and
nut oils such as argan, jojoba, almond,
and mango seed, as well as vitamins,
such as vitamin E.
Look for body washes that contain
moisturizing ingredients rather than
harsh foaming agents, like sodium
lauryl sulfate, or preservatives, like
parabens. Your body wash should not
contain polysorbates, phenoxyethanol,
mineral oil, triclosan, TEA/DEA,
synthetic fragrances, or colors.
26 • JULY 2020
pure ingredients for skin & body
Go Light This Summer
Keep your skin soft and smooth on sweltering days with
lightweight lotions and body washes.
BY SHERRIE STRAUSFOGEL
To seal in the moisture, slather on
a body lotion or body oil when your
skin is still damp. Powerful fruit
and vegetable oils such as coconut,
avocado, jojoba, and rosehip seed can
improve the health of your skin, not
just its appearance. They actually feed
your skin nutrients.
When shopping for a body
moisturizer in summer, look for
water-, aloe-, or oil-based lotions or
light oils that rapidly and thoroughly
absorb into the skin’s dermal layers,
leaving no greasiness. If you have oily
skin, it might seem counterproductive,
but jojoba and other oils balance skin’s
oil production to calm oily areas and
moisturize dry ones. Very dry and
mature skin types may need denser
shea butter lotions.
Check the lotion’s label to avoid
cheap preservatives, irritating
chemicals, and worthless fillers such
as sulfates, parabens, phthalates,
mineral oil, synthetic fragrances, and
PEG compounds. The scent should
come from essential oils.
Boost your body’s good bacteria with
Tom’s of Maine Prebiotic Moisturizing Body
Wash. Killing all bacteria may do more
harm than good. Inulin, a prebiotic, helps
the growth of beneficial bacteria, which
in turn helps skin retain its moisture
and maintain a healthy barrier. Glycerin
and sunflower seed oil moisturize, while
cleansing agents from corn and coconut
or palm kernel oil gently wash skin.
Essential oils and other natural fragrances
provide an indulgent scent. Choose from
Gentle Lavender, Blood Orange, Soft
Rose, and Fresh Apple Scent.
Balance and center yourself while
you bathe with Pacifica Cannabis Flower
Body Wash. An aromatherapeutic blend
of sandalwood, orange, jasmine, and
lavender will calm and brighten your
mood, while aloe, hemp seed oil,
chamomile, white tea, arnica, and
glycerin moisturize and heal irritated
or sensitive skin. It’s 100 percent vegan,
and formulated without parabens,
phthalates, sulfates, or mineral oil.
Get a full-body glow with Desert
Essence Jojoba & Sunflower Body Oil Spray.
This silky and light after-shower
finishing spray absorbs quickly to seal
in moisture. It helps smooth, soften,
and protect skin with a blend of jojoba,
sunflower, and apricot oils, plus an
extra dose of hydration from sweet
almond and coconut oils and shea
butter. Try Jojoba & Sweet Almond
Body Oil Spray if your skin is dry; or
Jojoba, Coconut & Chamomile Body
Oil Spray for sensitive skin.
Moisturize thirsty skin with Derma E
Vitamin E Fragrance-Free Therapeutic Shea Body
Lotion. Vitamin E softens and restores
dry, rough, flaky skin. Cranberry seed,
olive, and jojoba oils deliver additional
antioxidant and nourishing benefits.
Shea butter, glycerin, and aloe provide
rich moisture. This lotion is ideal for
extra-dry hands from frequent washing.
Pamper your skin with Andalou
Naturals Soothing 1000 Roses Body Lotion.
Rosehip and argan oils blend with rich
shea and cocoa butters to nourish,
smooth, and soften dry skin. Rosewater
soothes the senses and the skin. Alpine
rose and other plant stem cells—an
antioxidant 8-berry complex—and
hydrating aloe help protect skin’s moisture
barrier for an all-over body treatment.
JULY 2020 • 27
MUST-HAVE SOLUTIONS FOR MORE
FUN IN THE SUN.
BY LISA TURNER
28 • JULY 2020
Summer isn’t always
carefree. Playing outside
is fraught with hazards
such as bites, burns,
allergies, and sprains. And
motion sickness can put a
serious damper on summer
travel. This year, prepare
yourself for the season by
stocking a small zippered bag
with first-aid basics—adhesive
bandages, rubbing alcohol,
instant cold packs, hand
wipes, and tweezers—
and include the following
essentials to keep you happy
and healthy all summer long.
JULY 2020 • 29
1Bug bites and stings.
Campgrounds, hiking trails, and
outdoor events are crawling with biting,
stinging critters. Wear shoes, avoid
perfume and strongly scented lotions
or deodorant, and cover exposed skin—
especially during sunrise or sunset,
when insects are more active. Keep bugs
at bay with a natural insect repellent,
and stock up on natural topicals to ease
itching, pain, and redness if you do get
bitten or stung.
Buzz Away Extreme;
All Terrain Herbal
2Sunburn. We know you’re
slathering on sunscreen—but
despite your best efforts, you still get
burned. For additional sun protection,
seek shade, wear a wide-brimmed hat
and light, long-sleeved cover-ups or
clothing with UPF protection, and avoid
the sun during peak hours—usually
10 am to 2 pm. Soothe
minor sunburns, redness,
and irritation with aloe
vera, tea tree, and other
Lily of the Desert Aloe Vera
Gel; Topricin After Burn
Cream; Goddess Garden
Organics After-Sun Gel.
3Sprains, strains, and
muscle pain. All that running,
biking, and hiking makes sprains and
strains more common in summer. To
protect against everyday-athlete and
weekend-warrior injuries, warm up
and stretch first, wear good shoes that
fit well, run on flat surfaces, and avoid
extreme activities when you’re tired or
in pain. To ease sprains, strains, and
muscle pains, look for topical treatments
and supplements with arnica or menthol,
and natural anti-inflammatories such as
turmeric or proteolytic enzymes.
SUMMER ESSENTIALS: Boiron Arnicare
Gel; Prince of Peace Tiger Balm
Sports Rub; Arthur
4Motion sickness. Even if
you’re not flying this summer, you’ll
likely encounter lots of opportunities
for motion sickness. Caused by repetitive
motions that disturb the inner ear,
this common condition can be triggered
by car trips, boat rides, trains, and
roller coasters. Even 3D movies can
leave some people feeling bilious. To
stop queasy stomachs before they start,
avoid greasy or heavy foods, don’t read,
and keep your eyes focused on a distant,
stationary spot. If you’re flying, choose
a seat near the wings where motion is
minimized. And if your tummy tumbles
at the mere mention of movement,
choose stomach-soothing remedies
such as ginger, essential oils,
and homeopathic remedies.
Solaray Ginger Trips Chewables;
Hyland’s Motion Sickness
Tablets; Clear Motion &
Digestive Aid; SpaRoom
Traveler’s Aid Personal Diffuser.
Rashes. Your summer hike led
you through a lush field of poison
ivy, poison oak, or other noxious flora. To
avoid that itch that just won’t stop, learn
what these plants look like and where
they grow, stay on cleared areas when
you’re hiking or camping, and wear
protective clothing—long-sleeved shirts,
Photo: (this page and previous spread) adobestock.com
30 • JULY 2020
pants, socks, and boots—if you’re in
a heavily wooded area. If you do come
in contact with irritating plants, wash
your skin promptly with cool water
and mild soap, and look for creams,
salves, and homeopathic remedies to
ease itching and soothe
Bach Flower Essences Rescue
Cream; Boericke & Tafel
Florasone Cream; Derma E
Tea Tree & Vitamin E Cream.
6Dehydration and heat
stroke. Too much time in the
hot summer sun can lead to heat stroke—
especially if you’re not regularly hydrating.
If you’re super-active in summer, start
slowly to let your body acclimate to
increased temperatures. Wear lightcolored,
loose-fitting clothes, take breaks
in the shade, and replenish lost fluids,
especially with natural hydrating beverages—they’ll
boost electrolytes, and studies
show that flavored beverages encourage
more consumption than plain water.
7Cuts, burns, and minor
injuries. Bike rides, home
improvement projects, and kids’ camps
mean more opportunities for cuts,
scrapes, burns, and other summer
owies. To treat wounds and soothe pain,
look for products with antibacterial
ingredients and calming botanicals like
calendula. And keep a homeopathic
spray on hand to promote
calm after minor traumas—
especially good for kids.
Now Foods Tea Tree Oil;
Puremedy Original Healing
Calendula Salve; Bach
Rescue Remedy Spray.
8Allergies. April showers and
May flowers may be long gone, but
summer allergy season can still leave you
sneezing, sniffling, and stuffy well into
the hottest months. The most common
culprits are grasses and weeds, especially
ragweed. Plus mold, smog, and dust
mites tend to peak in summer. Fight
back with homeopathics and natural
supplements that protect the
respiratory system, support
immune health, and fight
runny, itchy noses and eyes.
WishGarden Herbs Kick-ass
Tincture; BioAllers Grass Pollen
Allergy Treatment; Nature’s Way
Umcka Allergy & Sinus Tablets.
JULY 2020 • 31
32 • JULY 2020
REMEMBER THE SOUTH
BEACH DIET? It’s back with
a keto twist. Here’s how
it can help you beat sugar
addiction, burn fat, and
achieve lifelong health.
BY VERA TWEED
Sugar addiction is the same as alcohol,
cigarettes … any addiction,” says Arthur
Agatston, MD, author of the South Beach
Diet and his latest, The New Keto-Friendly
South Beach Diet. But you can beat it,
he adds—for good.
As someone who has struggled with his own sugar
addiction, Agatston knows the pitfalls of diets only too
well. “When I put weight on my belly after I cheated, my
wife would say, ‘Arthur, you can only do radio,’” he recalls.
But rather than giving up, he found the lasting cure.
“I feel so much better. I really call it the fountain of
youth,” he says after staying slim and full of energy for
the past year and a half. And the same holds true for
his patients who’ve adopted these new eating habits.
JULY 2020 • 33
Agatston’s new diet lowers carbs
enough to turn on enzymes that burn
excess body fat, but not so low that
it’s difficult to maintain. And it ends
the pattern of eating throughout the
day—the popular pastime of “grazing.”
In terms of the underlying science, it
combines two effective principles: the
keto diet and intermittent fasting.
Agatston has found that for most
people, eating a bit more unprocessed
carbs and protein than you would in
the very-low-carb keto diet can produce
comparable benefits. But it’s easier than
a “diet” that inevitably ends one day.
Timing of food is equally important.
For years, many nutritionists have
believed that small, frequent meals—
every three hours or so—were essential
to keep levels of blood sugar stable and
prevent cravings. Not so, says Agatston;
“We now know they do the opposite.”
Why Eating Often Is Deadly
You probably know that eating carbs
raises blood sugar, and then insulin
levels rise in response and blood sugar
drops. It’s a normal reaction, but eating
too often can make it go haywire.
With frequent meals or snacks, insulin
rises significantly more than it would
with fewer meals. Even if you ate the
same amount of food in one large meal,
your insulin would rise significantly less.
“When your insulin levels are high,
they’re blocking access to fat,” says
Agatston, “So, you’re walking around
hungry all the time, even though you
have a lot of excess fat.”
High insulin is what enables bears
to gorge and continually gain weight
through the summer and early fall.
“Bears are ravenously hungry even
though they have 400 pounds of stored
fat,” he says; “They can eat 30,000
berries per day.”
Consequences of High Insulin
Over time, insulin levels become
chronically elevated. In addition to
fostering obesity and making lasting
weight loss impossible, elevated insulin
leads to many of today’s chronic health
High blood pressure
Reduced immune function
Inflammatory belly fat
Fatty liver disease
Memory lapses and mental decline
Increased risk for breast, gastric,
colon, pancreatic, and liver cancers
Hidden Insulin Danger
“Most Americans are walking around
with high insulin,” says Agatston. It’s
a problem even among teenagers. Yet,
most doctors aren’t aware of the danger.
Outside of diabetes treatment, insulin
isn’t routinely checked as a marker of
health. And in the rare cases where an
insulin test is performed, it measures
only fasting insulin rather than the real
danger—disrupted insulin patterns.
In truly healthy people, insulin levels
peak about 30 minutes after eating
and then gradually drop back to their
baseline within an hour or two. With too
much sugar, processed carbs, and frequent
meals and snacks, insulin takes longer
to peak and longer to drop. And then,
it stays chronically high, keeping you
Elevated insulin keeps blood sugar
levels in a normal range for decades,
masking the underlying problem. But
eventually, blood sugar will also rise, and
that’s when prediabetes or type 2 diabetes
is diagnosed. Meanwhile, elevated
insulin levels have been causing damage
for years. Agatston sees people in their
30s, or even younger, with plaque in their
arteries because of high insulin. But their
blood sugar levels are normal.
The Real Insulin Test
Although few doctors outside of
research settings are familiar with it,
there is an insulin tolerance test that
Agatston uses to detect abnormal insulin
patterns. It requires several blood
samples: before you have a glucose
drink, 30 or 60 minutes later, and again
after 90 and 120 minutes. If insulin
takes more than 60 minutes to peak,
“When your insulin levels
are high, they’re blocking
access to fat,” says Agatston,
“So, you’re walking around
hungry all the time, even
though you have a lot of
or if it’s higher at 120 minutes than it
was at 60 minutes, there’s a problem.
For more information about the test,
you can search “insulin response to
glucose” at questdiagnostics.com. You will
need to work with a health professional.
However, if you’re struggling with
hunger, low energy, weight, mental
focus, high blood pressure, prediabetes,
type 2 diabetes, or heart disease, a diet
that promotes healthy insulin function
can help turn things around.
34 • JULY 2020
Keto-Friendly South Beach Diet Snapshot
Agatston’s diet sets up a low-carb lifestyle in two phases:
PHASE 1: A stricter low-carb regimen for at least a month,
until you’re no longer addicted to sugar and have reached
certain milestones, including increased energy and endurance;
no cravings or frequent hunger during the day; decreased
belly fat and waist size; and normal levels of blood sugar. You
may or may not have achieved your weight-loss goal, but the
rate of loss has slowed down. Aim to eat no more than 50
grams of carbs per day.
PHASE 2: The lifestyle eating approach from here on
out, with the introduction of some additional carbs. If
you haven’t reached your weight-loss goal in the first phase,
you’ll continue to lose weight more gradually. Aim to eat no
more than 100 grams of carbs per day.
In both phases, these are the most important things to do:
Stay away from sugar and refined carbs.
Eat fewer, larger meals rather than frequent small ones.
Eat whole foods rather than processed or packaged ones.
Eat a variety of non-starchy vegetables.
Eat a variety of meats, poultry, and seafood.
Include healthy fats such as almond, avocado,
coconut, MCT, hazelnut, sesame, and olive oils,
but not vegetable oils or refined oils.
Include full-fat dairy products and eggs.
If you have snacks, keep them low-carb, such as a
small handful of nuts.
Phase 1 and 2: Similarities and Differences
A typical plate would look similar in both phases, with non-starchy vegetables filling at least half and the rest being a protein
such as meat, poultry, seafood, or low-carb vegan protein. Soda, sugar, corn, wheat, and potatoes aren’t on the menu in either
phase. And preferred sweeteners should always be stevia, monk fruit, or erythritol.
While following the main rules above, there are foods and
drinks forbidden in phase 1 that can be added in phase 2,
High-protein grains (1 serving = ½ cup) such as amaranth,
buckwheat, oats, quinoa, and wild or brown rice.
Small servings of some starchy vegetables, such as
sweet potato or yam (½ medium one), winter squash
(¼ cup), calabaza squash (½ cup), and pumpkin (¼ cup).
Lower-sugar fruits such as berries, starfruit, apples,
apricots, peaches, and melons.
Alcoholic drinks no more than twice a week, such as a
1½-ounce serving of spirits, a 4-ounce glass of wine, or
a low-carb beer.
Throughout the process, and especially in phase 2, Agatston encourages each individual to be aware of how they react to
different foods. If symptoms of sugar addiction, frequent hunger, or cravings return, be more vigilant in controlling carbs to get
back on track. The overall goal is to learn as you go and develop eating strategies that work for you. Detailed menus and recipes
are included in The New Keto-Friendly South Beach Diet.
JULY 2020 • 35
Beef & Veggie Bowl
Skip the takeout. Coat
savory steak, crisp broccoli,
and sweet sugar snap
peas in a thick and creamy
sesame glaze. You can
make this dish ahead
or store leftovers
in an airtight container
in the fridge
for 3–4 days. For longterm
storage, freeze individual
portions. Defrost overnight in
the refrigerator before reheating.
1 Tbs. olive oil
1 lb. beef steak
¼ cup diced onion
2 cups broccoli florets
½ cup sugar snap peas
¼ cup reduced-sodium tamari sauce
1 Tbs. toasted sesame oil
1 Tbs. minced garlic
½ cup beef broth
1 tsp. tapioca flour
¼ cup chopped scallions
1 Tbs. sesame seeds
1. Heat oil in large skillet over medium-high
heat. Pat beef dry and season all over
with salt and pepper to taste. Add beef
to hot pan, and brown 3–4 minutes per
side. Remove beef, and set aside, reserving
grease in skillet.
2. Reduce heat to medium. Add onion, and
cook 3–4 minutes, until translucent. Add
broccoli florets, and cook 3–4 minutes
more, until brown. Add sugar snap peas,
and cook 1–2 minutes more.
3. Meanwhile, in small mixing bowl, whisk
together tamari, sesame oil, minced garlic,
beef broth, and tapioca flour until dissolved.
Add sauce to skillet, stirring to coat vegetables.
Bring the mixture to a boil, and
reduce the heat to medium-low.
4. Cut steak into small pieces, about 1 inch
square, and return to pan with vegetables.
Simmer 5–7 minutes, until beef is cooked
to desired doneness. Divide steak and
veggies among 4 individual bowls.
Garnish with the scallions and sesame
seeds, and serve.
Per serving: 260 cal; 30g prot; 12g total fat
(2.5 sat fat); 7g carb; 70mg chol; 850mg sod;
2g fiber; 2g sugar
Recipe excerpted with permission from
The New Keto-Friendly South Beach Diet.
Photo: Courtesy of The New Keto-Friendy South Beach Diet
36 • JULY 2020
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HEALTHY DISH *
I’m not a fan of vegan “substitutes”
such as vegan cheese or vegan pizza.
For some reason, many vegan “substitute”
foods are made with horrible
ingredients and lots of chemicals. (Try
reading the ingredient list on a vegan
pizza—if you dare!) But this one is
different. Very different. In fact, it’s
the only vegan cheese I’ve had that I
actually like. Here’s why:
First of all, it’s made from one of
my favorite foods, nuts (see “Featured
Ingredient,” below right). Secondly—
unlike lots of imitation cheeses—it
tastes extraordinarily good. And finally,
A countertop is fine for
culturing in the summer
months. When it’s cooler, I
put my cheez in the microwave
with the stove light on
underneath to make it a little
warmer than room temp.
Culturing is an art in itself.
For most people, the cheez
will taste “right” when it’s got
a slight sharp or sour tang.
You can also eat it earlier
than 24 hours—before you
can taste the sour note—or
let it rest for an additional
12 hours to increase the
sharpness, according to your
personal preference. Cooler
temperatures will slow the
culturing process, and warmer
temps will speed it up.
Adjust your times accordingly.
38 • JULY 2020
recipe makeovers full of modern flavor
How to make your own healthy spread from treenuts.
BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC
it contains really healthy ingredients
such as probiotics, and none of the
often used in fake foods. As my grandmother
used to say, what’s not to like?
Making your own vegan cheese—
or “cheez,” as Chef Jeanette likes to call
it—isn’t really difficult, but it does take
some time (for soaking and culturing).
And there’s no getting around it—you’ll
need either a high-speed blender or an
industrial-strength one. But here’s the
good news: The flavors of these “cheezes”
are so good, you won’t miss the real thing
even a little bit.
And let’s face it, for many people,
these cheezes are just going to be a lot
easier to digest than traditional cheese.
I love the “double-batch” approach
because it produces enough cheez to
ensure you’ll be able to nosh for quite
a while. (Why go to all the trouble if it
only lasts one evening?)
These soft vegan cheezes are amazing
on a simple (gluten-free) cracker,
but they also work as a bagel schmear,
to liven up sandwiches or wraps, as a
dip for crudités or fruit slices, or even
dolloped over crisp green salads (one of
my personal favorites). Enjoy!
Double Batch Treenut Cheez: Cranberry Orange Pecan and Everything Bagel Flavors
Makes about 2 cups (16 servings)
1½ cups raw unsalted cashew pieces
1 cup raw unsalted macadamia nuts
1 cup spring water
1 tsp. probiotics powder (if you don’t
have it in powder form, you can open
Juice from ½ small lemon
1 Tbs. nutritional yeast, optional
½ tsp. sea salt
CRAN-ORANGE PECAN FLAVOR
3 Tbs. chopped juice-sweetened dried
cranberries, or more to taste
3 Tbs. chopped toasted pecans, or more
2 lightly packed tsp. orange zest
EVERYTHING BAGEL FLAVOR
2 Tbs. toasted sesame seeds
1 Tbs. nutritional yeast, optional
2 tsp. granulated onion powder
1½ tsp. granulated garlic powder
1½ tsp. poppy seeds, optional
¾ tsp. sweet paprika
Flake salt, to taste
1. Cover nuts with water in separate bowls, and soak 8 hours or
overnight. Discard soak water, rinse well, and combine nuts in
high-speed blender. Add spring water, and blend mixture until
smooth. Add probiotic powder, and stir well.
2. Transfer mixture to clean nut milk bag, and twist until cheez is
tightly bound, but not squishing out. Use string or rubber band
to secure top, and place bundle into fine mesh stainless steel
strainer over bowl. (If you don’t have a nut milk bag, you can
spoon the cheez directly into the center of your strainer.) Cover
lightly with clean dish towel, and place in a warmish area to
drain and culture for 24 hours.
3. When cheez is cultured, turn it out into a bowl. Stir in lemon juice,
nutritional yeast, if using, and salt. Divide into two equal batches,
and place in separate bowls.
4. Into one bowl, fold cranberries, pecans, and zest into Base
Cheez. Taste and add more, if desired.
5. Into second bowl, add sesame seeds, nutritional yeast, onion
powder, garlic powder, poppy seeds, paprika, and flake salt to Base
Cheez, and stir to mix well. Taste and adjust seasonings, if desired.
6. Store cheezes in 2 covered glass containers in refrigerator for
up to 5 days, or freeze extra for use within 2 months.
Per serving (Base Cheez): 120 cal; 3g prot; 11g total fat (2g sat fat); 4g carb; 0mg chol; 75mg sod; 1g fiber; 1g sugar
Per serving (Cran-Orange Pecan Cheez): 150 cal; 3g prot; 13g total fat (2g sat fat); 8g carb; 0mg chol; 75mg sod; 1g fiber; 4g sugar
Per serving (Everything Bagel Cheez): 140 cal; 4g prot; 12g total fat (2g sat fat); 5g carb; 0mg chol; 75mg sod; 1g fiber; 1g sugar
Here’s what Dr. Robert Atkins (of Atkins Diet fame) had to
say about macadamia nuts in Health Revelations, way back
in November 1996: “I’ve always looked for a food that could
serve as a meal in itself—nutritionally complete and safe as
a snack. All you need to do is keep a jar of macadamia nuts
handy. I snack on them whenever a meal is late ... I simply
will not board an airplane without them.”
Now I wouldn’t go so far as to say that macadamia nuts are
“the” perfect food, but they sure are a good one. The oil in
macadamia nuts is more than 80 percent monounsaturated,
higher than any other nut oil, even olive oil (about 75 percent
monounsaturated). Monounsaturated fat is the main fat in the
Mediterranean diet, which has been shown in virtually every
research study to be associated with lower levels of heart disease
and cancer, not to mention longer life spans. In the famous Lyon
Diet Heart Study, those following a Mediterranean diet, with its
high intake of monounsaturated fat, experienced three times
the reduction in risk for heart disease than what is achieved
by statin drugs, and they had a 45 percent lower overall risk of
death. There’s not much question that monounsaturated fat—
like the kind found in macadamia nuts—is awfully good for you.
These nuts also contain
calcium, phosphorus, and
magnesium (for strong bones
and teeth), heart-healthy potassium,
a couple of grams of fiber per ounce, and
a small amount of selenium, a trace mineral
with significant anticancer properties. Plus
they contain phytosterols, including beta-sitosterol, which has
been shown to help lower bad cholesterol and to promote
prostate health, possibly by its anti-inflammatory activity.
Macadamia nuts are very high in calories—about 204 per
ounce—so if you’re trying to lose weight, don’t go munching
them right out of the jar. Instead, substitute an ounce of the
nuts two or three times a week for an equivalent number of
calories from other sources.
My family’s favorite nut mix is cashews and macadamias
with a few Brazil nuts or almonds thrown in just for good
measure. We always keep a jar with that exact homemade mix
available for (limited!) snacking.
JULY 2020 • 39
ASK THE NUTRITIONIST *
QDo you have a favorite
meal that you rely on—
something that is quick to
fix, requires little effort, is
healthy, and tastes good?
Particularly during the hot summer
season, my go-to meal is, without a
doubt, a main-course salad. It’s so simple
to fix that I encourage you to make it
your staple meal too.
I’m not talking about a boring bowl
of iceberg lettuce with dressing poured
on it. Instead, you can quickly combine
assorted greens, chopped vegetables,
cooked meat or seafood pieces, cheese,
40 • JULY 2020
answers to your food questions
The Go-To Meal for Summer
Try 12 varieties of this delicious, versatile, nutritious, no-cook fast food.
BY MELISSA DIANE SMITH
beans, nuts, seeds, fruits, and dressing
in an almost endless variety of tasty
mixtures. Plus, you can have fun doing
it—and create a well-balanced meal
at a fraction of the price of buying a
take-out or restaurant salad! If you plan
ahead by having meat or fish leftovers
or by buying appropriate ready-to-use
ingredients for the type of salad you
want to make, you can often prepare
the salad in as little as 5 minutes.
A main-dish salad is fast food that
doesn’t require any cooking. It’s also
healthy food that provides a nice mix of
slow-burning carbs, protein, and fat that
promotes steady blood sugar and energy
levels. When you change up items from
different food groups, each combination
of ingredients provides a wide array of
vitamins and minerals that promote health.
To create a super salad, my best advice
is to follow your intuition to creatively
pull together ingredients—including
leftovers—in salad form. You also can
use this guide to 12 basic types of salads
for ideas. Try to buy the appropriate
ingredients ahead of time, but don’t
worry if you don’t have all of them. Half
the fun is trying different ingredients and
substitutions. Just by using whatever you
have on hand, you can make a healthy
and delicious salad anytime.
While these are some of the most
popular salads in American, they aren’t
necessarily the best for you. Packed
with cheese, meats, and thick dressings,
these salads tend to be very heavy,
especially in the summertime. When
you make them at home, make them
lighter by limiting processed meats,
using minimal amounts of cheese,
adding extra greens or other
vegetables, and thinning out dressings
with olive oil and/or lemon juice.
Chef Salad—This is an American
salad consisting of hard-boiled eggs;
one or more varieties of meat, such
as ham and turkey; Swiss or cheddar
cheese; cucumbers; tomatoes; and
lettuce. To prepare this salad in a
pinch, try ready-to-use, organic
Cobb Salad—This salad usually
includes grilled chicken, a healthier
choice than deli meat. Cobb salads
often include hard-boiled eggs,
Healthy Bottled Salad Dressings That Can Help You
It doesn’t take much time to make most salad dressings from scratch. But let’s face it: sometimes we just want dressings
all made up for us and ready to use!
To make salad preparation even quicker than usual when you’re on the run, keep a few bottled salad dressings on hand. Look
for products that have a short list of clean ingredients, and avoid those that contain sugar or vegetable oils, such as soybean,
cottonseed, canola, and corn oil. Look instead for dressings made with heart-healthy monounsaturated-rich avocado oil, olive oil, or
high-oleic sunflower oil. Peruse the following and choose the ones that sound good to you!
Made with organic,
ingredients, some of
which are organic
dressings come in a variety
of flavors including
Organic Creamy Caesar,
Organic Signature Blue
Cheese, and Organic
Lemon Basil Vinaigrette.
offers four types of USDA
Organic and Non-GMO
gluten-free dressings that
are on the sweet side
because they contain
small amounts of honey
or apple juice concentrate.
include Vinaigrette and
Ginger & Sesame, both
of which are made with
organic extra virgin olive
oil, apple cider vinegar,
honey, and Coconut
Chosen Foods produces
non-GMO, gluten-, dairy-,
soy-, and canola-free
dressings made with
avocado oil. Varieties
include Ranch, Caesar,
Lemon Garlic, and Apple
choices are almost endless
when it comes to these
clean dressings. Everything
is made with organic, non-
GMO ingredients, and if
you are following a special
diet, there are sugar-free,
oil-free, low-sodium, dairyfree,
gluten-free, and vegan
options. Popular flavors
include Asiago & Cracked
Peppercorn, Avocado Vinaigrette,
Ginger, and Lemon &
Hak’s Organic Dressing
packets of gluten-, dairy-,
soy-, and canola-free
organic salad dressings
that are made with
organic extra virgin olive
oil or sesame oil combined
with sunflower oil.
Flavors offered include
Organic Olive Oil & Lemon;
Balsamic; Spicy Thai;
and Sesame Ginger.
Primal Kitchen produces
15 varieties of Paleo-dietcompliant
made with avocado oil.
Flavors include Ranch,
Green Goddess, Caesar,
Sesame Ginger, Thousand
Island, and Cilantro Lime.
Using simple, non-GMO
ingredients, this company
makes four types of
dairy-free Ranch, three
of which are made with
high-oleic sunflower oil,
and one that is made
with avocado oil.
manufacturer offers 17
types of dressings made
with high-oleic sunflower
oil, 10 of which are
organic. They include
three types of Organic
Ranch, plus Organic
Caesar, Green Goddess,
and Lemon Garlic.
JULY 2020 • 41
ASK THE NUTRITIONIST
avocado, bacon bits, and crumbled
blue cheese—making them very rich.
Summerize your Cobb by cutting
back on some of the ingredients, or
eliminating them altogether. And
toss your homemade Cobb with a
vinaigrette—the avocado and cheese
already make the salad plenty rich
Caesar Salad—This salad is typically
made with chopped romaine,
croutons, and grated Parmesan
cheese, and usually topped with
chicken to make a main-course
meal. To cut the calorie count: ditch
the croutons, use cheese sparingly,
and thin out the Caesar dressing.
The following salads are a little off
the beaten path, but they’re easy to
make and provide unique flavors and
Spinach Salad—This salad uses
spinach as its base instead of lettuce.
The heavier version includes hardboiled
eggs and bacon, but you can
skip the bacon and add fresh berries,
nuts, and goat cheese for
a lighter, summery version.
Salad Niçoise—This traditional salad
originated in the French city of Nice.
It’s usually made with hard-boiled
eggs, tuna or anchovies, Niçoise olives,
tomatoes, and sometimes cooked
green beans and potatoes, all dressed
with a vinaigrette. If you have leftover
cooked green beans or potatoes, salad
greens, and packaged tuna, this is an
easy salad to throw together.
Arugula Salad—To add some excitement
to your salad repertoire, branch
out from spinach, romaine, or mixed
spring greens, and try peppery,
spicy arugula. It forms a nice bed
of greens for savory-sweet combos
of ingredients, such as grilled steak
with peaches, or roasted salmon with
strawberries. Pull the salad together
42 • JULY 2020
by tossing everything with a balsamic
or lemon vinaigrette.
If you have a favorite kind of cuisine,
or if you’re just looking to vary your
menu, try creating flavor combinations
that make you feel like you’ve traveled
around the world. Here are three ideas.
Asian Salad—Combine greens with
finely sliced Napa cabbage, sesame
seeds or roasted cashews, chicken
pieces, diced carrots, and a dressing
made with ginger, garlic, sesame oil,
and tamari sauce or coconut aminos.
Greek Salad—This tried-and-true
combination of romaine lettuce, red
onion, cucumber, tomato, Kalamata
olives, and feta cheese is dressed
with olive oil and lemon juice, or
with an olive oil-based vinaigrette.
For a main dish salad, top with
cooked shrimp or lamb pieces.
Mexican Salad—Give a south-of
the-border flavor to salad by topping
greens with salsa, shredded Monterey
Jack cheese, cooked pieces of beef or
chicken, pinto or black beans, chopped
avocado, cilantro, organic corn chip
pieces, and lime juice and olive oil.
Salads with Fresh Fruit
Seasonal fruits are one of the best benefits
of summer, so why not enjoy them in
your salads? Add small pieces of sweet,
succulent fruits to regular salads to
quickly turn them into mouth-watering
Summer Greens and Peach Salad—
Combine a variety of lettuces, or
simply use Bibb lettuce alone, and
top with chopped ripe nectarines
or peeled peaches, thinly sliced
carrots, roasted sunflower or
pumpkin seeds, goat cheese, and
chicken pieces or hard-boiled
egg slices. Toss with a balsamic
vinaigrette or a lemon vinaigrette.
Strawberry Spinach Salad—For
a light, refreshing summertime
meal, go very berry in your creations.
On top of spinach greens, place
sliced fresh strawberries and your
choice of chicken pieces, chopped
avocado, and feta or goat cheese.
Then dress with balsamic or lemon
vinaigrette. Change up the flavor
by using fresh raspberries instead
of strawberries and add chopped
mango if desired.
Arugula, Cherry, and Goat Cheese
Salad—For this seasonal treat, halve
and pit fresh cherries and add these
pieces of sweetness on top of baby
arugula with lightly toasted, chopped
pistachios or almonds, goat cheese,
and crumbled hard-boiled egg. Toss
with a balsamic vinaigrette.
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EATING 4 HEALTH *
When you hear “potassium,” you probably
think about bananas. But the truth is,
there are many better sources of this
important electrolyte. Studies link
adequate potassium levels with reduced
risk of high blood pressure, heart disease,
osteoporosis, diabetes, Alzheimer’s, and
stroke. And it’s especially important
during summer, when heat, exercise,
and sweating can significantly deplete
potassium levels, leading to weakness,
fatigue, muscle cramps, heart palpitations,
and mood changes.
The recommended daily intake
for potassium is 4,700 mg, but most
people get only a fraction of that
amount. While bananas have decent
amounts—400 mg, or about 9 percent
of the daily value (DV) in a medium
banana—they’re not the best source
(and you can only eat so many bananas).
Instead, try these seven summer-centric,
high-potassium foods, each with more
than 15 percent of your daily needs.
1Watermelon. This hydrating
summer fruit has 640 mg of
potassium in two wedges, or 18
percent of the DV. Honeydew, cantaloupe,
and other melons are also loaded with
potassium. Watermelon is also an excellent
source of the antioxidant lycopene.
Recipe Tips: Purée watermelon with
lime juice and mint for an alcohol-free
mojito; toss watermelon balls with
blueberries, cucumber, and minced basil;
make a fresh, fruity salsa with diced
watermelon, minced red onion, jalapeño
pepper, pineapple, and lime juice.
Coconut water. This light,
refreshing and hydrating beverage
is loaded with potassium—600
mg, or 17 percent of the DV, per cup.
And because it’s a balanced source of
other electrolytes, including magnesium,
44 • JULY 2020
foods & meals that heal
Get More Potassium
Seven mineral-rich foods that aren’t bananas.
BY LISA TURNER
calcium, and sodium, coconut water
is an excellent low-calorie choice for
Recipe Tips: Purée coconut water with
raspberries until smooth, stir in whole
blackberries, and freeze in Popsicle
molds; combine coconut water, lemon
juice, and honey or agave for a refreshing
lemonade; purée coconut water with
shredded coconut and mango cubes,
and freeze in an ice cream maker.
3Mushrooms. A cup of cooked
brown (cremini) mushrooms
has 555 mg of potassium, or
15 percent of the DV. Plus, they’re the
only plant source of naturally occurring
vitamin D. Some varieties, like shiitakes,
are also rich in compounds that support
Recipe Tips: Toss sliced mushrooms with
olive oil and minced rosemary, arrange
on a grill basket, and grill until tender;
sauté shiitake mushrooms, green onions,
bok choy, carrots, and ginger in sesame
oil, then toss with tamari and cooked soba
noodles; sauté wild mushrooms, fennel,
and leeks, and serve on polenta.
4Potatoes. One cup of boiled
new potatoes contains almost 600
mg of potassium, or 16 percent of
the DV. Other potatoes, including sweet
potatoes, have similar amounts. Plus,
sweet potatoes and purple potatoes are
especially high in antioxidants.
Recipe Tips: Toss cooked and quartered
new potatoes with minced red onion,
diced celery, and basil with a lemonyogurt
dressing for a healthier take on
potato salad; thinly slice sweet potatoes,
brush with olive oil and grill until
tender; sauté diced blue potatoes with
black beans, corn, red peppers, and
onion, and garnish with avocado cubes,
cilantro, and pumpkin seeds.
5Spinach. It’s packed with
potassium: one cup of cooked
spinach has 839 mg, about 24
percent of the DV. Spinach is also rich
in beta-carotene and other nutrients,
and it’s one of the best sources of the
antioxidants lutein and zeaxanthin.
Recipe Tips: Make a tropical green
smoothie with spinach, pineapple, and
coconut milk; toss shredded spinach
with cubed golden beets, black lentils,
walnuts, and feta cheese; purée spinach,
avocado, basil, and olive oil until creamy,
then toss with cooked spaghetti squash.
6Lima beans. Also called butter
beans, these small, tender legumes
are loaded with potassium—one
cup cooked has 969 mg, about 18 percent
of the DV. Plus, they’re loaded with
protein and fiber. Other beans, peas,
and lentils have similar amounts.
Recipe Tips: Make succotash with lima
beans, corn kernels, diced zucchini,
onions, and red peppers; cook lima
beans, potatoes, onions, garlic, and
thyme in broth, then purée for a creamy
soup; sauté cooked lima beans with
shredded kale, diced carrots, and leeks,
and top with ricotta salata cheese.
7Chard. Like most greens,
chard is loaded with potassium.
One cup cooked has 961 mg, about
27 percent of the DV. It’s also high in
beta-carotene, and varieties with red
and yellow stems are rich in lutein and
Recipe Tips: Lightly steam whole chard
leaves and wrap around a filling of quinoa,
red lentils, garlic, and cumin; thinly slice
red chard and sauté with leeks and wild
mushrooms; toss shredded chard leaves
with cherry tomatoes, chickpeas, black
olives, and feta cheese, and dress with
This fresh, fruity sorbet is packed with potassium, plus fiber and antioxidants. We added basil for flavor and a bit
of color; or substitute mint, fresh thyme leaves, or very finely minced fresh rosemary needles. Unrefined cane
sugar makes the sorbet freeze better, but you can use honey or agave. For an even creamier texture, press the
mixture through a fine mesh sieve before chilling and freezing.
1 large cantaloupe, peeled,
seeded and coarsely chopped
(about 8 cups)
¼ cup unrefined cane sugar,
or more, to taste
Juice from 1 small lime
Pinch of sea salt
3 Tbs. finely chopped basil leaves
1. Combine cantaloupe, sugar,
lime juice, and sea salt in
blender, and purée until very
smooth. Add basil, and pulse
a few times to combine. Transfer
mixture to covered container
and freeze at least one hour,
2. Freeze mixture in ice
cream maker. Divide among
individual dishes or cups,
and serve immediately.
Per serving: 100 cal; 2g prot; 0g total
fat (0g sat fat); 26g carb; 0mg chol;
60mg sod; 2g fiber; 23g sugar
JULY 2020 • 45
RECIPE 4 HEALTH *
Better-for-You Individual 7-Layer
Creamy avocado tops this healthy spin on
a time-honored party dip. We used Hass
avocados for this recipe, which are the most
recognized varietal. Patented by postman
Rudolph Hass in 1935, the Hass version
is often preferred for its easy-to-peel skin,
creamy texture, and nutty flavor.
1 cup canned black beans, rinsed and
¼ cup hummus
1 cup frozen organic corn kernels, thawed
1 cup organic cottage cheese
½ cup pico de gallo, store-bought or
1 ripe, fresh avocado, halved, pitted,
peeled and diced
2 Tbs. scallions, sliced
1. Layer ingredients, in order listed, into four
small glasses or jars, dividing evenly. Serve
Per serving: 220 cal; 14g prot; 8g total fat
(1.5g sat fat); 28g carb; 5mg chol; 520mg sod;
8g fiber; 5g sugar
Recipe courtesy of Fresh Avocados – Love One
Today. Visit LoveOneToday.com/recipes for
Avocado and Watermelon
Chile Lime Spiced Smoothie.
Get the recipe at betternutrition.com.
46 • JULY 2020
eating clean made easy
An Avocado a Day …
Want to boost your fiber, healthy fat, and nutrient intake in the most
delicious way possible? Give avocados a starring role in your diet.
When it comes to genius food pairings, avocado is up there with the classics—bread and butter, peanut butter
and chocolate, and yes, guacamole and chips! The beloved avocado, technically a fruit, adds that certain something
to almost any dish (what would a turkey sandwich or juicy burger be without sliced avocado?). It’s a superfood
with a sublime taste. Here are the impressive stats: One-third of a medium avocado adds 3 grams of fiber. The
clean, unsaturated fat in avocados—6 grams per servings—acts as a nutrient booster by enhancing the absorption of fat-soluble
vitamins (e.g., A, D, K, and E) in the foods you eat. Can you tell, the Better Nutrition staff just can’t get enough avocados!
Hybrid Remedies HybridEB+ Complete Elderberry Immune Support
Get immune strong with HybridEB+ Complete Elderberry Immune Support! HybridEB+
is the first pharmacist-formulated, high-potency elderberry remedy that provides a
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strength all year long. HybridEB+ is an ideal formula for your whole family.
Food For Life Ezekiel 4:9 Low Sodium Bread
For over 40 years, Ezekiel 4:9 Low Sodium Bread with No
Added Salt (0g sodium per 34g) has been widely distributed in
a “brownish orange” packaging. That’s about to change! Food
for Life promotes health and wellness through its products, and to help
those on sodium-restricted diets. Food for Life’s Ezekiel 4:9 Low Sodium bread in the
new “sky blue” packaging is available this summer.
Youtheory Immune+ Daily Wellness
New from Youtheory, Immune+ Daily Wellness is designed to boost immunity and
help strengthen resistance to stressors and environmental challenges. This powerful
formula combines six organic mushroom extracts with a unique strain of baker’s
yeast to enhance the body’s immune response. It also provides 100% of the daily
value of vitamin C, vitamin D 3
, and zinc.
Bio-Kult Mind Probiotic
Introducing Bio-Kult Mind, the newest product to join the Bio-Kult family,
targeting both the digestive system and cognitive function with its unique multi-action
formulation. Bio-Kult Mind contains Bacillus subtilis PXN 21 and bioavailable
flavonoids—grape, wild blueberry extracts, and zinc. Zinc contributes to normal
cognitive function and the protection of cells from oxidative stress. Zinc also contributes
to the normal function of the immune system.
Redd Remedies Immune Health
When you’re fighting to maintain your strength and wellness, Redd
Remedies’ immune formulas can help. Immune Everyday offers daily
support, and Immune Advanced provides deep, long-term immune system
support. Immune Vrl Pro and Immune Bac Pro are targeted to help when
your body needs an extra immune boost. These non-GMO, vegan, gluten-free formulas
strengthen your body’s natural defenses so you can feel better and live better.
NOW Sleep Regimen 3-in-1
NOW’s Sleep Regimen 3-in-1 is a restful sleep blend that promotes relaxation.
Melatonin supports the regulation of the body’s sleep/wake cycle, and 5-HTP
supports serotonin production, which promotes a sense of calm.
JULY 2020 • 47
COOK WITH SUPPLEMENTS *
Snickerdoodle Nice Cream Bowl
“Nice cream” is the term for a healthy
ice cream that’s made with little more
than just bananas (which, understandably,
is pretty nice, right?). It takes just a moment
to create, as long as you freeze the bananas
ahead of time. Here, it becomes the perfect
base to add a generous cinnamon sweetness
and adorn with a cookie-like crumble.
2 large medjool dates, pitted
¼ cup raw pecans
½ tsp. ground cinnamon
Pinch sea salt
1 tsp. coconut oil
1 Tbs. hemp seeds
²⁄ ³ cup unsweetened
1 scoop Amazing
Amazing Grass Organic
& Kale Simply
Protein & Kale
¹⁄8 tsp. sea salt
1 tsp. ground cinnamon
1. Peel bananas and place in freezer bag.
Freeze at least 2 hours, or overnight.
2. Make Snickerdoodle Topping: Place dates
in food processor, and process until ground
into fine bits. Add pecans, cinnamon, sea
salt, and coconut oil, and process briefly
until mixture looks like cookie crumbs.
Transfer to small bowl, stir in the hemp
seeds, and set aside.
3. Make Nice Cream: In shaker cup or glass,
combine almond milk, protein powder, sea
salt, and cinnamon. Mix or shake until well
4. Working quickly to preserve frozen texture,
slice each frozen banana into eight pieces,
and place sections into food processor
or high-speed blender. Add the almond
milk mixture to bananas. Process briefly,
stopping machine and scraping down
sides as needed. When mixture begins to
48 • JULY 2020
easy ways to boost your nutrition
Keep Your Cool
You don’t need an ice cream maker to prepare this dairy-free frozen
treat, laced with the health-boosting powers of green foods powder.
transform from chunky to “whipped” (like
frozen yogurt), stop machine.
5. Immediately transfer to serving bowls, top
with Snickerdoodle topping, and enjoy.
Per serving: 410 cal; 15g prot; 17g total fat (3.5g
sat fat); 58g carb; 0mg chol; 460mg sod; 8g fiber;
Recipe courtesy of amazinggrass.com.
Photo courtesy of amazingrass.com
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.
©2020 Solgar, Inc.
The complete line of Solgar nutritional supplements is available at fine health food retailers worldwide.
For store locations and additional information, visit solgar.com or call 1.800.645.2246
*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.
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.