Better Nutrition July 2020

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YOUR ULTIMATE RESOURCE FOR NATURAL LIVING

JULY 2020 * betternutrition.com

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Gene

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How to

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CONTENTS

July 2020 / Vol. 82 / No. 7

28

32

features

28

Get outside and

enjoy a safe

summer with

our selection

of sunburn

remedies, bug

repellents,

electrolytes,

and more.

Summer Essentials

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

Beach Diet

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.

departments

6 NEWSBITES

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

Introducing ...

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

Vegan “Cheese”

Make your own nut-based spread.

40 ASK THE NUTRITIONIST

The Go-To Meal for Summer

Simple, seasonal salads hit the spot.

44 EATING4HEALTH

Get More Potassium

Mineral-rich foods that aren’t

bananas.

46 RECIPE4HEALTH

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?

CLICK ON

THIS!

RESOURCES &

REFERENCES

For links to studies

cited in our articles

and other helpful

sites and books, visit

betternutrition.com.

FREE eBOOK!

Be Well: Immune-

Boosting Foods,

Recipes, & Herbs

Here’s a way

to make the

munchies support

your immune

system—and fight

the Quarantine

15—with five easy,

healthy treats

for any occasion.

Plus, learn about

the seven things

that weaken your

immune system,

and read up on four

immune-fortifying

herbs you’ll want

to take.

NEW! EDITORS’

BLOG

We’re answering

questions and sharing

natural solutions for

everyday wellness.

New blogs monthly,

including Guest

Editor posts from

leading-edge health

experts such as Jonny

Bowden, PhD, RD.

SIGN UP FOR OUR

NEWSLETTER

Receive timely

articles, recipes,

eBooks, and exclusive

giveaways in

your inbox weekly

with our newsletter

Healthy Buzz.

Cover and this page: adobestock.com

2 • JULY 2020


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

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For additional information on Bluebonnet nutritional supplements, please visit

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EDITOR’S LETTER

The DNA

Diet

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,

visit genopalate.com.

nbrechka@aimmedia.com

*

*

*

*

*

*

*

*

*

*

Our Writers

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).

informedbeauty.com

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.

dremilykane.com

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.

ChrisMann.tv

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.

melissadianesmith.com

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

foods. lisaturnercooks.com

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

books. veratweed.com

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

Creative Director

Executive Editor

Associate Editor

Digital Editor

Copy Editor

Beauty Editor

Contributing Editors Vera Tweed, Helen Gray

Contributing Writers

Print Ad Coordinator

Prepress Manager

Prepress Specialist

Editorial Offices

General Manager

AIM Retail Group

Integrated Media Sales

Director

Retail Development Group 800-443-4974, ext. 702

Director of Retail Sales

Marketing Designer

Accounting & Billing

Nicole Brechka

Rachel Joyosa

Jerry Shaver

Elizabeth Fisher

Maureen Farrar

James Naples

Sherrie Strausfogel

Jonny Bowden, PhD, CNS, Jeannette

Bessinger, CHHC, Kat James, Emily A.

Kane, ND, LAc, Chris Mann, Melissa

Diane Smith, Lisa Turner, Neil Zevnik

Kim Hoff

Joy Kelley

Idania Mentana

512 Main Street, Suite 1

El Segundo, CA 90245

310-873-6952

Rob Lutz

rlutz@aimmedia.com

970-291-9029

Kevin Gillespie

kgillespie@aimmedia.com

Joshua Kelly

jkelly@aimmedia.com

800-443-4974, ext. 702

Judith Nesnadny

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Linda Koerner

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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

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4 •

JULY 2020


CELEBRATING 20 YEARS OF

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www.EssentialFormulas.com • (972) 255-3918


NEWS*BITES

BY VERA TWEED

THE

VITAMIN D

DILEMMA

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

autoimmune conditions.

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,”

says Redcross.

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).

Photos: adobestock.com

6 • JULY 2020


NEWS*BITES

GINGER

FIGHTS

GESTATIONAL

DIABETES

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

Complementary Medicine

and Therapies that compared

ginger supplements

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.

Photos: adobestock.com


Gentle Enough

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.”

Powerful Enough

to Protect Your Skin.

Photos: adobestock.com

HOW POSTBIOTICS

BOOST IMMUNITY

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

typical probiotics

often die if they

aren’t accompanied

by

their favorite

(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-,

and postbiotic

supplement,

fermented over

an extended time

(such as Dr. Ohhira’s

Probiotics).

—Kat James

MyCHELLE’s

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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

community support.

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

Chum Bites

founder Ben

Bartley mixes

snacking with

learning by

featuring fun

factoids about

endangered

species on

product

packages.

10 • JULY 2020


make it!

Double Strawberry Peach

“Jello” Parfait

Serves 6

This delightfully refreshing summer

dessert will be adored by kids and

grown-ups alike.

2 cups Pomona organic pure peach

juice, divided

1 Tbs. unflavored gelatin

2 Tbs. Bare Honey Raw wildflower

honey, divided

1 cup plain nonfat Greek yogurt

¼ tsp. vanilla extract

3 0.7-oz. packages Chum Bites

strawberry

¾ cup sliced fresh strawberries

Chum Bites gives

15% of its profits

to WildAid for

programs that

protect wildlife

and increase local

supports for conservation

efforts.

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 deliciously).

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

to

boost healthy

immunity,”

she says.

Win a copy of

Eat Your Vitamins!

We have

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.

Photos: adobestock.com

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.

+

BONUS RECIPE:

One of Davis’ favorite blended drinks is her Peachy Keen Coconut Smoothie.

Get the recipe at betternutrition.com.

JULY 2020 • 13


HOT BUYS *

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An integral part of high-potency formulas:

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with an airy quality Cod Liver Oil, Advanced

(think Cheese Puffs Omega, and DHA 1,000 mg.

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other nutrients that

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production. With folate,

taurine, ribose, natural

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Dairy-Free Delight

Oat milk is definitely

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the calorie bank at

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and Salted Caramel.

It Takes Guts

Say goodbye to your

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Microbiome Cleanse

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balance the GI tract

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health; and Microbiome

Food supplies prebiotics,

nourishment that your

digestive flora need to

thrive within the GI tract.


MOR I NGA

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Olive Leaf & Oregano

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Supports healthy immune function*

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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

7 Benefits

of Zinc

This popular cold remedy

has a lot more uses than you

might think.

BY VERA TWEED

Photo: adobestock.com


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

high doses—take

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

and iron.”

infection in wounds. Zinc helps reduce

inflammation and helps with production

of collagen, as well as enhancing the

immune system.

LESS DIABETES

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.

LONGER-LASTING VISION

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

combinations are

usually described

as “AREDS”

formulas.

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

mental decline.

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.

HEALTHIER TESTOSTERONE

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

increased levels.

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.

Photo: adobestock.com

SHORTER COLDS

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

Zinc Supplements

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

MegaFood

Zinc

Quantum

Health

TheraZinc

Spray

ZAND

Naturals

Elderberry

Zinc

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.

Photo: adobestock.com


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,

or melatonin.

Be Active

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.

Chill Out

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.

Eat Less

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).

Photo: adobestock.com

Minimize Starches

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


NATURAL REMEDY

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,

and limes.

*

*

*

*

*

*

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,

and pistachios.

Photo: adobestock.com


TRADITIONAL CARIBBEAN

Authentic

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

MADE IN

USA

*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

The Tinnitus-TMJ

Connection

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

Photo: adobestock.com

22 • JULY 2020


Photo: adobestock.com

QI have developed

an annoying

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

dental students.

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 cause.

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

an orthodontist

in my local

community who

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,

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Join Dr. Kane for her

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without unconsciously going into a

clenching or grinding mode. [Editor’s

note: Visit nationaldentex.com for more

information on the NTI mouthguard.]

Dental Issues

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

Alzheimer’s disease.

I’m a fan of using xylitolinfused

toothpastes and

mouthwashes, as they help

mop up bad bugs in the

mouth. And studies show

that using xylitol gum

reduces ear infections,

sinus infections, and

dementia. Having

said that, some

people find that

chewing gum

makes their

tinnitus worse, so

pay attention to

what your body

tells you, and

react accordingly.

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.

Photo: adobestock.com


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


Summer

Essentials

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.

SUMMER ESSENTIALS:

Quantum Health

Buzz Away Extreme;

All Terrain Herbal

Armor Repellent

Spray; Badger

After-Bug Balm.

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

botanicals.

SUMMER ESSENTIALS:

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

Andrew Medical

Neprinol AFD;

Organic India

Turmeric Formula.

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.

SUMMER ESSENTIALS:

Solaray Ginger Trips Chewables;

Hyland’s Motion Sickness

Tablets; Clear Motion &

Digestive Aid; SpaRoom

Traveler’s Aid Personal Diffuser.

5

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


Photo: adobestock.com

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

irritation.

SUMMER ESSENTIALS:

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.

SUMMER

ESSENTIALS:

Ultima Replenisher;

Trace Minerals

Research Electrolyte

Stamina; Eidon

Ionic Minerals

Electrolytes.

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.

SUMMER ESSENTIALS:

Now Foods Tea Tree Oil;

Puremedy Original Healing

Salve; Bodyceuticals

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.

SUMMER ESSENTIALS:

WishGarden Herbs Kick-ass

Tincture; BioAllers Grass Pollen

Allergy Treatment; Nature’s Way

Umcka Allergy & Sinus Tablets.

JULY 2020 • 31


The

Keto-Friendly

South

Beach

Diet

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.

Photo: adobestock.com

JULY 2020 • 33


What’s New

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

problems, including:

*

*

*

High blood pressure

Reduced immune function

Inflammatory belly fat

* Diabetes

* Prediabetes

Fatty liver disease

*

* Atherosclerosis

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

chronically hungry.

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

excess fat.”

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.

Eat slowly.

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,

including:

*

*

*

*

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.

Photo: adobestock.com

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


Sesame Glazed

Beef & Veggie Bowl

Serves 4

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,

Notes from

the Clean

Food Coach:

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

Vegan “Cheese”

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

chemical-tasting pseudo-ingredients

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!

Photo: adobestock.com


make it!

Double Batch Treenut Cheez: Cranberry Orange Pecan and Everything Bagel Flavors

Makes about 2 cups (16 servings)

BASE CHEEZ

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

up capsules)

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

to taste

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

Photo: adobestock.com

Featured Ingredient:

Macadamia Nuts

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.

Photo: adobestock.com


Popular Salads

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

deli meat.

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!

Bolthouse Farms

Organic dressings—

Made with organic,

non-GMO, gluten-free

ingredients, some of

which are organic

dairy-based, these

dressings come in a variety

of flavors including

Organic Creamy Caesar,

Organic Signature Blue

Cheese, and Organic

Lemon Basil Vinaigrette.

Bragg—This company

offers four types of USDA

Organic and Non-GMO

Project Verified

gluten-free dressings that

are on the sweet side

because they contain

small amounts of honey

or apple juice concentrate.

Popular varieties

include Vinaigrette and

Ginger & Sesame, both

of which are made with

organic extra virgin olive

oil, apple cider vinegar,

honey, and Coconut

Liquid Aminos.

Chosen Foods—

Chosen Foods produces

non-GMO, gluten-, dairy-,

soy-, and canola-free

dressings made with

avocado oil. Varieties

include Ranch, Caesar,

Lemon Garlic, and Apple

Cider Vinegar.

Cindy’s Kitchen—The

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,

Almond Sesame

Ginger, and Lemon &

Shallot Vinaigrette.

Hak’s Organic Dressing

Singles—Hak’s sells

convenient single-serving

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—

Primal Kitchen produces

15 varieties of Paleo-dietcompliant

salad dressings

made with avocado oil.

Flavors include Ranch,

Green Goddess, Caesar,

Sesame Ginger, Thousand

Island, and Cilantro Lime.

Sir Kensington’s—

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.

Tessemae’s—This food

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

and creamy.

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.

Classic Salads

The following salads are a little off

the beaten path, but they’re easy to

make and provide unique flavors and

hard-to-get nutrients.

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.

Ethnic Salads

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

summertime treats!

*

*

*

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.

Photo: adobestock.com


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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.

2

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

summer hydration.

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

immune health.

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

other antioxidants.

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

olive oil.


make it!

Cantaloupe-Basil Sorbet

Serves 6

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,

or overnight.

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

Photo: adobestock.com

JULY 2020 • 45


RECIPE 4 HEALTH *

Better-for-You Individual 7-Layer

Snack Cups

Serves 4

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

drained

¼ cup hummus

1 cup frozen organic corn kernels, thawed

and drained

1 cup organic cottage cheese

½ cup pico de gallo, store-bought or

homemade

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

immediately.

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

many more.

BONUS RECIPE!

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.

make it!

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!

+

Photo:


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JULY 2020 • 47


COOK WITH SUPPLEMENTS *

Snickerdoodle Nice Cream Bowl

Serves 2

“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 bananas

SNICKERDOODLE TOPPING

2 large medjool dates, pitted

¼ cup raw pecans

½ tsp. ground cinnamon

Pinch sea salt

1 tsp. coconut oil

1 Tbs. hemp seeds

NICE CREAM

²⁄ ³ cup unsweetened

almond milk

1 scoop Amazing

Grass Protein

Amazing Grass Organic

& Kale Simply

Protein & Kale

Vanilla

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

combined.

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;

36g sugar

Recipe courtesy of amazinggrass.com.

Photo courtesy of amazingrass.com


What a

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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. *

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©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

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Individual results may vary.

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

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