Better Nutrition August 2020

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YOUR ULTIMATE RESOURCE FOR NATURAL LIVING

AUGUST 2020 * betternutrition.com

BOOST

YOUR

HEALTH!

7

EASY WAYS

TO MAKE YOUR

IMMUNE SYSTEM

STRONGER

Kids’ Nutrition:

Creative Lunch Ideas

for School or Home

MCT vs.

Coconut Oil:

What’s the

Difference (and yes,

there is one!)

p. 38

FIND OUT WHY

YOU ARE ALWAYS

SO TIRED

(& HOW TO FIX IT)

8 Foods

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VITAMIN C


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REVOLUTIONARY


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WILL GO TO VARIOUS NON-PROFIT ORGANIZATIONS.


CONTENTS

August 2020 / Vol. 82 / No. 8

26

32

features

28

Make nutrition

fun again with

our selection

of healthy,

kid-friendly

recipes—

including these

Macaroni

Pizza bites.

Pack Up the Fun with

Healthy Kids’ Lunches

Whether your kids are heading back to

their brick-and-mortar school this fall, or

distance-learning around the kitchen table,

nothing ensures academic success like a

healthy diet. Packed with flavor and oh-so-easy

to make, these delicious recipes will help you

get the school year off on the right track.

7 Easy Ways to Make Your

Immune System Stronger

In these days of global pandemics, maintaining

your natural defenses against harmful invaders

has never been more important. And the

good news is that it’s also never been easier.

Here are seven simple strategies for healthful

living—including diet, exercise, and supplement

advice—that anyone can adopt to defend

against illness.

departments

6 NEWSBITES

How to Use Essential Oil Sprays

to Ward Off Ticks

Protect yourself the natural way.

10 PASSION BEHIND THE PRODUCT

Purely Elizabeth

This company started with a single

batch of muffins.

12 IN THE SPOTLIGHT

Crystal Clear

Ease anxiety, curb cravings, and

more with healing stones.

14 HOT BUYS

Enhance Your Wellness

Natural products we’re excited about.

16 CHECK OUT

Beta-Glucans: What You Need

to Know

The amazing health benefits of

these unheralded immune boosters.

18 NATURAL REMEDY

Can Improving Heart Health

Reduce COVID Risk?

The short answer is: Yes!

22 ASK THE NATUROPATHIC DOCTOR

Why Am I Always Tired?

Causes and cures for chronic fatigue.

24 NATURAL BEAUTY

Oils and Serums for Hair Repair

Nourish your overstressed tresses.

38 ASK THE NUTRITIONIST

MCT Oil vs. Coconut Oil: What’s

the Difference?

Sorting out these popular fats.

42 HEALTHY DISH

Cooking with Whole Fish

Serious next-level grilling tips.

44 EATING4HEALTH

Get More Vitamin C

Great sources that aren’t oranges.

46 RECIPE4HEALTH

A Taste of India

Spice it up with tandoori chicken.

48 COOK WITH SUPPLEMENTS

Crazy for Keto Chaffles

Meet the low-carb answer to waffles.

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.

Photo: (cover) adobestock.com ; (this page) Pornchai Mittongtare; Styling: Robin Turk; Food Stylist: Claire Stancer

2 • AUGUST 2020


EDITOR’S LETTER

All About

Immunity

I recently heard from a reader who

requested more information on immune

health. He wanted to know how he and

his family and friends could continue

to stay healthy using herbs and other

natural remedies. “Please keep all the

immunity tips coming,” he said. You

got it!

We’ve stepped up our coverage on

immune health since the coronavirus

pandemic began. And this month is no

exception. There’s advice on fortifying

your defenses, adopting healthier habits,

making healthy (and fun!) lunches for

your kids, using beta-glucan supplements

to enhance immune function, adding

vitamin C-rich foods to your diet, and

more. Almost every article is related,

in one way or another.

For advice on COVID-19 from the

front lines, we turned to Jeanette Ryan,

DC, IFMCP, who wrote “Can Improving

Heart Health Reduce COVID Risk?” on

p. 18. Ryan has been treating patients

with mild cases of the virus using

natural therapies. “There are a number

of things you can do to greatly improve

your immune response and avoid

becoming infected with COVID-19, and

then if you do, to lessen the severity of

symptoms,” says Ryan.

When it comes down to it, immune

health is at the core of our overall health

and well-being—and preserving it has

never been more critical. Consider us

your source for natural immune health.

Also, head to betternutrition.com for

additional content and blogs on this

topic, including related articles on

stress, depression, exercise, and more.

Be well!

nbrechka@aimmedia.com

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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

Kimberly Lord Stewart is an awardwinning

journalist who has worked for

leading natural product publications since

1996. She’s the author of Eating Between the

Lines. eatingbetweenthelines.net

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 and podcaster. ChrisMann.tv

Jeanette Ryan, DC, IFMCP, is a Los

Angeles-based functional medicine doctor

known for her integrated and highly customized

healing programs. drjeanetteryan.com

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

author of Hormone Harmony. 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

Director of Retail Sales

Senior Brand Marketing

Manager

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, Emily A. Kane, ND,

LAc, Chris Mann, Jeanette Ryan, DC,

Melissa Diane Smith, Kim Stewart,

Lisa Turner, Neil Zevnik

Kim Hoff

Joy Kelley

Idania Mentana

512 Main Street, Suite 1

El Segundo, CA 90245

310-873-6952

Rob Lutz

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Joshua Kelly

jkelly@aimmedia.com

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Kristen Zohn

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Judith Nesnadny

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BETTER NUTRITION, ISSN #0405-668X. Vol. 82, No. 8. Published monthly by Cruz Bay Publishing,

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4 •

AUGUST 2020


NEWS*BITES

BY VERA TWEED

HOW TO USE

ESSENTIAL OIL

SPRAYS

TO WARD OFF TICKS

In many areas of the country, ticks are a hazard to reckon with while enjoying the

outdoors. They attach to your skin, feed on your blood, and can transmit Lyme

disease or other infections in the process. Chemical repellents, such as DEET,

are effective, but toxic. Luckily, they aren’t the only choice.

“Essential oil sprays can be helpful,” says Drew Sinatra, ND, a naturopath

in Northern California who treats many patients with Lyme disease and other

tick-borne infections. While essential oils aren’t always enough, he adds,

“They’re certainly less toxic.”

When Essential Oils Work Best

Essential oils work best where the vegetation is not too dense. “If people are going

out hiking on trails and they’re not in tall grass or the bushes—where they’re

touching a lot of the plant matter—I think they’ll

be safe,” says Sinatra. But a chemical repellent

may be more prudent when you’re heading

into dense wilderness.

Other Essential Precautions

Regardless of the type of repellent, Sinatra

emphasizes one basic step: “You have to be

doing regular tick checks.” When hiking

in dense vegetation, wear light-colored

clothing, tuck pants into boots, and look

for ticks—often. Watch out for ticks in

decaying leaves on the ground, as well.

Essential Oils

to Look For

Ticks can tell that

you’re coming by detecting

breath, body odors, body

heat, moisture, and vibrations.

Essential oils (and chemical

bug sprays) interfere with the

ticks’ senses, making you less

desirable as a host. When added

to a carrier oil, such as coconut

oil, these are some of the main

essential oils that repel ticks

and other insects:

* Geranium

* Cedarwood

* Peppermint

* Rosemary

* Thyme

* Castor

* Citronella

* Clove bud

* Lemongrass

* Soybean

Many of these oils can be found

in natural bug sprays and balms

for people and pets. Apply every

30–60 minutes.

Illustration: adobestock.com

6 • AUGUST 2020


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NEWS*BITES

ART

Lowers Stress

and Anxiety

Has it been a while since you played with crayons or paints? Now may be a good

time to start using them again, as multiple studies have found that making art

reduces stress and anxiety.

In one study of healthy adults, researchers used saliva tests to measure levels

of cortisol, the stress hormone, before and 45 minutes after creating a piece

of art. Levels of cortisol dropped significantly by the second test, and study

participants enjoyed the experience and felt more relaxed.

Another study tested the effect of making art on anxiety among college

students during the week before final exams. Tests showed significantly reduced

anxiety after creating the art.

In both studies, participants experienced benefits regardless of their previous

art experience or level of skill. And it didn’t matter what type of media they

used—felt tip pens, paint, modeling clay, pencils, crayons, or other materials to

create a collage. Coloring predesigned shapes was also shown to be therapeutic.

8 WEEKS

Just 8 weeks of eating more

vegetables and fruits and

less junk food lowered blood

pressure and reduced heart

damage in a study of more

than 300 women and men

with an average age of 45.

The critical change was

increasing the number of

vegetable-and-fruit servings

from about 3.5 daily—the

American average—to about 9

servings per day while eliminating

most junk food and sweets.

8 • AUGUST 2020

BIOCELL

COLLAGEN

REDUCES SUN

DAMAGE

An animal study has found that

BioCell collagen, an ingredient

in many supplements, protects

against damage from the

sun’s UVB rays, reducing skin

inflammation, loss of moisture,

loss of elasticity, and wrinkling.

BioCell collagen is a patented,

naturally occurring combination

of type II collagen, chondroitin

sulfate, and hyaluronic acid that is

extracted from chicken sternums.

An earlier study of 128 women

found that BioCell helped reduce

signs of aging in women’s skin

compared to a placebo, improving

moisture and plumpness of skin,

increasing elasticity, and reducing

facial lines and wrinkles. The

dosage used in the study was 500

mg, taken twice daily for 12 weeks.

“This landmark research is

especially encouraging for

women who are seeking safe and

effective options for meeting

their skin health and appearance

goals, including those who are

considering or already using

cosmetic procedures to address

skin aging,” says study coauthor

Alexander Schauss, PhD.

Photos: adobestock.com


Make Yourself Unsinkable:

New Film Examines the Power of

Positive Thinking

In the new documentary

Unsinkable, Sonia Ricotti,

author of a book by the same

name, explores the secret to

bouncing back quickly when

life knocks you down.

Whether it’s a global crisis,

financial difficulties, a divorce,

health issues, the death of

a loved one, or the loss of a

job, we all at some point

experience the pain, hurt,

and suffering of difficult

events that occur in our lives.

Drawing on Ricotti’s own

experiences—with advice

from many of the world’s

bounce-back

experts, scientists,

and teachers—the

film explains how

anyone can go from

feeling stressed,

worried, and fearful

to experiencing

calm, peace, and

happiness.

According to

the movie, about

80 percent of

the thoughts we

have each day

are negative, and

they cause most

of our suffering.

Negative thoughts about

events that have happened

to us are stories we make

up about ourselves, and

they stick with us. What

we put our attention on

grows stronger in our lives.

When we shift negative

thoughts into positive ones

and change limiting beliefs

into empowering “can-doit”

beliefs, we can shift our

lives, says Ricotti.

Learn more about the

movie, or view it for free,

at unsinkablemovie.com.

—Melissa Diane Smith

Why Exercise

Improves Memory

It’s been known for some time that

aerobic exercise improves memory,

but research at UT Southwestern

Medical Center in Dallas has only

just begun to unravel why it works.

A group of 30 people age 60 or

older with memory problems were

assigned to one of two groups for

a year-long fitness program: aerobic

exercise or stretching. Memory in

the aerobic group increased by

47 percent but did not improve

significantly in the stretching group.

Brain scans, taken before and after

the program, showed that aerobic

exercise markedly improved blood

flow to certain parts of the brain.

Photos: adobestock.com

ROBUVIT SPEEDS UP RECOVERY FROM HYSTERECTOMY

Robuvit, a patented extract from French oakwood used as an ingredient in dietary supplements, can speed

up recovery from a hysterectomy, according to a European study. Compared to a placebo, Robuvit reduced

common post-surgery symptoms such as fatigue, headache, nausea, depression, or pain during the first four

weeks of recovery. A dose of 300 mg per day was used in the study.

AUGUST 2020 • 9


PASSION BEHIND THE PRODUCT *

companies fostering personal & global well-being

Purely Elizabeth

How entrepreneur Elizabeth Stein turned a batch of homemade

muffins into a thriving and socially conscious food business.

BY NEIL ZEVNIK

“Start a natural foods company.” That

was Elizabeth Stein’s declaration to her

holistic nutrition instructor when asked

about her “unpredictable future.”

Not long after, she was attending

a local triathlon expo to promote her

newly minted nutrition services, only

everyone seemed far more interested

in the healthy homemade muffins

she brought to lure them in. “When

everyone kept asking where they could

purchase the muffins, the light bulb

went on,” she says.

This was pretty much before anyone

outside the “health food” community

was aware of nutritional powerhouses

such as chia seeds, quinoa, almond

flour, coconut oil, and the like—all of

which she had learned about in her

holistic nutrition training.

Her path was now clear, and thus

was born Purely Elizabeth. “My mission

as a nutrition counselor was to help

my clients live a healthier, happier

lifestyle,” says Stein. “This was a way

to take that same purpose but help a

much larger audience on their wellness

journey. This is our guiding star and

what excites me each day.”

Stein admittedly knew nothing

about the food business, and her

learning curve was steep but successful.

“I learned that you don’t have to have

all the answers, just put one foot

in front of the other and move it

forward each day.”

After starting with gluten-free muffin

and pancake mixes, she continued on

to create Ancient Grain granola mixes

that are a healthy food lover’s dream—

non-GMO, organic, gluten-free, vegan,

with no additives or soy. The crowd

went wild, as the saying goes, and

sales skyrocketed.

“When you

eat better, you

feel better. It’s

that simple,”

says Elizabeth

Stein, founder

of Purely

Elizabeth.

10 • AUGUST 2020


make it!

Salmon & Asparagus Dill Rolls

Serves 4

Serve this with a handful of mesclun greens

dressed with olive oil and fresh lemon juice for a

perfect summer supper.

2 large organic pastured eggs

¼ cup non-GMO canola oil

1/3 cup 2% organic milk

2 Tbs. water

1 cup Purely Elizabeth Ancient

Grain Pancake Mix

2 Tbs. snipped fresh dill

½ tsp. kosher salt

Non-GMO canola oil cooking spray

1¼ lbs. salmon fillet

1 Tbs. O Olive Oil lemon olive oil, divided

1 lb. pencil asparagus

1 cup heirloom cherry tomatoes, chopped

Handful of Italian flat-leaf parsley leaves

1. Lightly whisk together eggs, oil, milk, and water. Stir in pancake

mix, dill, and salt. Do not overmix.

2. Heat 8-inch skillet over medium heat, and spray with cooking

spray. Pour in ¼ cup batter and quickly tilt and turn pan to

cover bottom. Cook about 40 seconds, flip, and cook 40

seconds more. Remove to plate. Continue to make pancakes

(8 total) until all batter is used. (Tip: Put wax paper between

pancakes on plate to prevent sticking.)

3. Preheat oven to 425°F. Place salmon on foil-lined baking sheet,

drizzle with 2 tsp. lemon oil, and salt and pepper to taste. Bake

16–18 minutes until cooked through. For last 10 minutes of

cooking, drizzle asparagus with remaining lemon oil and add to

baking sheet with salmon.

4. Allow salmon to cool a bit, then flake into pieces. Divide the

salmon and asparagus among pancakes, and roll each into a

tube. Arrange two each on four dinner plates. Scatter chopped

tomatoes and parsley leaves on top, and serve.

Per serving: 640 cal; 38g prot; 46g total fat (10g sat fat); 20g carb; 165mg

chol; 610mg sod; 5g fiber; 5g sugar

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

More innovative products followed,

convenient foods made from cauliflower,

cashews, coconut, amaranth, reishi, and

flax. Stein’s latest offering is a line of

pancake mixes that combine extraordinary

nutrition with exceptional taste.

Giving back is at the core of Purely

Elizabeth. It is a certified B-Corp

company that donates to nonprofits

that strive to preserve the health of the

planet and its inhabitants: Slow Food

USA, Wellness in Schools, the Fruit

Tree Planting Foundation, the Rodale

Institute, Charity: Water, and more.

“My greatest motivating factor was and

continues to be our greater purpose.

When you know your why, it makes

everything you do light up.”

Stein sums it up this way: “We believe

that food can heal. When you eat better,

you feel better. It’s that simple.” To

which I reply, “Amen.”

AUGUST 2020 • 11


IN THE SPOTLIGHT *

stay-healthy secrets from leading experts

Crystal Clear

Jewelry historian Carol Woolton, author of The New Stone Age:

Ideas and Inspiration for Living with Crystals,

cuts through the hype about these fascinating stones.

BY CHRIS MANN

Jewelry historian, editor, and stylist

Carol Woolton has long loved crystals—

from her moss agate earrings to the

large Madagascan rose quartz in her

sitting room. But in recent years, the

London-based British Vogue jewelry

editor went from purely romancing

these stones to researching them and

their ever-growing, widespread appeal.

“I looked at the books on the market

and thought none really resonated with

me,” she says. “I think to me, like probably

a lot of people,

putting too much

science in it takes

the romance, the

mystery, and the

magic away—and

I didn’t want a

geology book. And

at the other end of

the spectrum was

a little bit too what

I say is woo-woo.

I don’t believe if

you put garnets

on your head

you’re going to

cure a migraine.

I wanted to know

what I did believe,

Win a copy of The

New Stone Age!

We have 5 books

to give away. Email

your name and

address to betternutritionfreebie@

gmail.com. Please

put “Stone Age” in

the subject line.

and I sort of set off on this exploration

that took me everywhere.”

Woolton weaves historical analysis

with expert interviews and the stories

of empowered women sharing their

experiences with these natural wonders in

The New Stone Age: Ideas and Inspiration

for Living with Crystals. Given the

seismic shifts in daily living forced by

COVID-19, the book serves even more

than originally intended as a guide to

thriving from the inside out.

“I couldn’t have known that when the

book would be published, it would be in

the middle of this pandemic,” she says,

“and it was like, my God, this is kind of

the worst time and the most interesting

time for it come out. Because people are

alone, they’re isolated, they’re desperate

for that connection to nature. People

have been locked inside, they’ve missed

loved ones, they want connections, and

I feel like it’s a really opportune time

for it to have come out. It’s the time that

everyone wants to think about their

well-being and how to improve and

their connection with human beings

and the wider world.”

12 • AUGUST 2020


Everyone Wants to Know …

BN: Which stones can help us cope with

stress in these anxiety-ridden—and very often

tech-overloaded—times?

CW: I’ve got my black tourmaline here on my desk

by my computer, and shungite is the same—that’s

another black stone that kind of absorbs your own

stress as well as the electromagnetic stress from your

devices. I think we can all get overwhelmed by that.

I know how I feel when I scroll through social media.

We all do it for work, but the panic actually upsets

me a bit. The black tourmaline gives you a bit of

clarity and perspective, and it’s going to take all that

negativity and get it away from you and act as a sort

of buffer to bounce all of that out.

Some people seem to suck your energy away, so it’s

like a filter for it, too. As I said in the book, it chucks

out anything that you haven’t really invited in. So it

can protect you in that way.

BN: You write about using agate—which occur

in a range of earthy colors—to revive plants

and possibly revitalize your garden. How has

that worked?

CW: My garden is blooming! And I have to say I just

love moss agate. If I ever have a difficult meeting or a

difficult day, or I have to do something that I’m nervous

about, I find I always get drawn to my big pair of moss

agate disc earrings. They’re the ones I go to. I always

wear them. And they do the trick. I feel better prepared

and more confident. They’re my

familiar friends to go with me.

Again, I’m just trying to have a different response to

a familiar mindset when you want to do something.

It’s going to help put a new default set button on that

mindset that takes you back to the addictive patterns.

Maybe shove it on top of the fridge, and then every time

you look at it, you think, hold on a minute. This is the

intention: Get near the amethyst, step away from the

peanut butter. And use it in that way. A lot of people

put amethyst in their bedroom, too, under their pillows

to soothe an overactive mind and leave space for more

positive things to come into your head and maybe more

creative things.

BN: So various stones placed strategically

throughout our homes—especially during

lockdowns—can change our minds and

thus change our lives?

CW: Yes. They make you think of the wider world—

which, when you’ve been locked inside, is so important—that

the earth perseveres, that there is a sense of

permanence. I think all our anxiety levels have shot up.

If you just look at a stone and think, “we will persevere,

we will survive,” you can use these stones as a comfort.

If you’re feeling more relaxed, your cortisol levels drop,

you feel calmer. And mindfulness has evidence-based

benefits, and that can have a knock-on effect. You feel

emotionally calm and you’re not making decisions based

on panic and fear. You’ll make better decisions—and

that’s a better way to live your life.

Photos: adobestock.com

BN: How can we use purple

amethyst to calm or contain

emotional eating?

CW: I’m very good at helping people

have a sense of boundary and

containment. I spent time with this

holistic health professional named

Michael Skipwith. He works with a

lot of severe trauma patients with

post-traumatic stress disorder after

combat in war. He said he really uses

it as one of his tools to help people

when their body and psyche have

been fragmented. It’s literally having

something to hold onto and sort of

believe in. It helps with their sense

of structure and in clearing trauma.

AUGUST 2020 • 13


HOT BUYS * ❶


❶ Pure Alchemy ❷ Multi-Layer

Super greens are Skin Protection

infused with a full Awaken, replenish,

spectrum of vitamins and fortify your skin

and minerals in Root’d with For the Biome Shield

Multivitamin Fizzy Health Face Serum. Nature’s

Drinks (Women’s, Men’s, & strongest CO 2

-extracted

Prenatal). When mixed active compounds help

in liquid, the chemistry defend skin from environmental

gives you an absorption

stress and

boost. Formulated by blue light for a cleaner,

nutritionists, these smoother complexion.

handy sticks are packed Astaxanthin delivers

with probiotics, electrolytes,

strong free-radical

and essential defense. And wild-

vitamins and minerals harvested rosehip

in bioavailable forms. seed oil penetrates

There are no GMOs, skin’s deepest layers,

added sugar, or synthetic

accelerating toning,

fillers.

renewal, and

hydration.

new & notable

Enhance Your Wellness

From artisan grain-free pasta to super greens multivitamins, discover the

latest ways to feel and look great.

❸ Go a Little Nutty

Meet the newest

additions to Once Again’s

line of awesome nut

butters: Sunflower Hemp

Butter and Maple Almond

Butter. The first is made

with organic hemp oil

and organically grown

sunflower seeds, roasted

and milled for an ultra

creamy texture. It’s

gluten-free, non-GMO

verified, and vegan.

The second is a lovely

sweet butter featuring

dry-roasted, milled

almonds, pure maple

sugar, and natural

vanilla flavor.



❹ A Pasta Everyone

Can Enjoy

Jovial Foods Cassava Flour

Pastas are crafted in Italy

by artisan pasta makers

using the same family

traditions for over a

century. Made with

cassava flour, a nutty,

starchy root vegetable

(also called yuca), this

line of pastas cook up

firm and are free from

gluten, grains, the top

8 allergens, legumes,

gums, and lectin. It's

also Paleo-friendly,

kosher, and non-GMO.


❺ Everything Is

Coming Up Rosehips

Did you know rosehips

are one of nature’s best

immunity boosters?

They have 25–40

times more vitamin C

by weight than citrus

fruits. Now you can

easily enjoy them with

NADI Wild Rosehip juices

(Grape, Original, and

Pomegranate). Rosehips

have a delicate floral

taste with a touch

of tartness. (Think

elderberry, hibiscus,

blackberries, blueberries,

and plums). The juices

have no sugar added

and are non-GMO

and organic.


CHECK OUT *

If you’ve been searching for ways to

improve your immunity, you’ve probably

heard about beta-glucans, a type of fiber

found in the cell walls of foods such as

cereal grains, mushrooms, yeast, and

seaweed. Dozens of studies suggest

that different kinds of beta-glucans

can lower cholesterol and triglycerides,

decrease blood pressure, reduce

inflammation, improve insulin

resistance, protect against diabetes,

and reduce the risk of cancer.

Beta-Glucans Activate Immune Cells

What’s especially important right

now—beta-glucans are one of the

best-studied immune supplements on

the market, and may protect against

viral, bacterial, and other infections.

They’re thought to work by activating

immune cells, enhancing the function

of natural killer cells and white blood

cells that engulf and consume foreign

16 • AUGUST 2020

guide to cutting-edge supplements

Beta-Glucans:

What You Need to Know

These biologically active compounds have multiple—often

profound—health benefits, including immune protection.

BY LISA TURNER

invaders, and improving the

body’s potential to defend

against invading

viruses, bacteria, and

other pathogens.

Beta-glucans

are especially

important in the

management and

prevention of respiratory

tract infections,

and can support the

body’s natural immune

response in times of stress and

increased susceptibility to infection.

In a study from the journal Nutrients

of moderately to highly stressed

participants, those who received either

250 mg or 500 mg of beta-glucans

reported fewer upper respiratory tract

infection symptoms, better overall

health, increased vigor, and decreased

tension, fatigue, and confusion.

Best Food Sources

You’ll find naturally

occurring beta-glucans

in several foods,

including grains,

mushrooms, and

yeast. Barley and

oats have the highest

beta-glucan levels

of cereal grains;

other grains, including

wheat, rice, and rye,

contain lower amounts.

Mushrooms—especially reishi,

shiitake, maitake, and chaga—are rich

in beta-glucans. Other sources include

Saccharomyces cerevisiae yeast (nutritional

and baker’s yeast) and some types of

seaweeds, especially Laminaria sp., a group

of brown algae commonly known as kelp.

Beta-Glucan Supplements:

What to Look for

It’s difficult, however, to get beneficial

amounts of beta-glucans from food,

especially the types known for immune

support. To really increase your infection

protection, choose a well-formulated

supplement. Beta-glucans vary in

structure, which impacts their biological

activity. In studies, beta 1,3/1,6 glucan

products have the most significant

immunological benefit and offer the

best protection against bacterial and

viral infections. And the source is

important. Beta 1,3/1,6 glucan derived

from S. cerevisiae yeast is the most studied

form for immune support, and has been

shown to protect against pathogens and

significantly reduce infections.

Photo: adobestock.com


What Are Alpha-Glucans?

In addition to beta-glucans, mushrooms

also contain alpha-glucans, which

may also improve immunity. In fact,

mushroom-derived glucans have

been licensed as successful immunemodulating

and cancer-preventive

drugs in Japan since 1983.

One mushroom-derived compound

in particular—active hexose correlated

compound, or AHCC—is an alphaglucan-rich

proprietary extract that has

a broad range of effects on the immune

system. For the best protection, look for

a beta-glucan supplement labeled “beta

glucan 1,3/1,6” or “beta 1, 3-D glucan,”

or choose AHCC or a beta- glucan-rich

mushroom supplement.

Doctor’s Best

EpiCor

Immune

Health

Basics with

Wellmune

NOW

Extra-Strength

Beta-Glucans

Discover Branded Beta-Glucan Ingredients

When you shop for beta-glucan supplements, you’ll notice that some formulas tout a proprietary type of beta-glucans on

the label. These are branded, science-backed ingredients that can be found in a variety of products. There are two standouts:

EpiCor and Wellmune. Here’s what makes them unique:

Created using a proprietary fermentation process, EpiCor is a whole-food yeast fermentate composed of dozens of

compounds and metabolites (including beta-glucans) that work together to strengthen the immune system. Published

clinical studies show that EpiCor enhances human immune response in a number of ways, including increasing NK

cell activation, boosting B-cell activity, and enhancing secretory IgA, a key antibody in your saliva. Additional research

demonstrates that EpiCor helps bolster your immune armor by increasing antioxidant power in as little as two hours.

For a complete list of EpiCor research, visit epicorimmune.com.

Photo: adobestock.com

Wellmune WGP is a proprietary extract from baker’s yeast that is rich in immune-supportive beta-glucans. It has been

heavily researched and shown to reduce the signs, symptoms, frequency, and duration of upper respiratory infections.

In a study from Journal of Dietary Supplements involving marathon runners (who experience increased infections after

super-long runs), Wellmune WGP significantly reduced symptoms of upper respiratory tract infection (sore throat, stuffy

nose, etc.) among test subjects. Go to wellmune.com to learn more and view research on the remedy.

AUGUST 2020 • 17


NATURAL REMEDY *

Leading physicians and scientists on the

front lines of the COVID-19 pandemic

have uncovered a strong link between

the virus and cardiovascular disease.

This emerging theory explains, in part,

why people with pre-existing high blood

pressure and diabetes are at greater

risk of developing severe complications

from COVID-19.

It’s thought that the virus enters the

body through the respiratory passages

and possibly the eyes. Since the virus

attacks the ACE2 enzyme receptor,

it then sets into motion a cascade of

18 • AUGUST 2020

holistic strategies to help you feel better

Can Improving Heart

Health Reduce COVID Risk?

Strengthening your cardiovascular system is never a bad thing,

but it may be more important now than ever.

BY JEANETTE RYAN, DC, IFMCP

inflammatory reactions. Ultimately,

it is the oxidative stress of this cascade

that causes hypercoagulation and blood

clots. These blood clots then cause damage

everywhere there are small capillary

beds: in the brain, lungs, kidneys, toes,

and even the blood vessels themselves.

The blood vessels and the heart have a

thin lining of cells, called endothelial

cells, that release a clotting factor called

Von Willebrand’s Factor (VWF), which

has been shown to be wildly elevated in

severe COVID-19 cases. Interestingly,

people with blood type O have less VWF.

5 Ways to Boost Your Heart

Health & Immunity

1. Increase NO: One of the best things

you can do for your immune system

is to increase nitric oxide (NO), which

helps protect endothelial cells. NO can

be increased through specific breathing

exercises. These entail nasal breathing

only, and humming through the exhale

so the front of the face vibrates, and then

slowly inhaling through the nose. For

more detailed information, see The Oxygen

Advantage: The Simple, Scientifically

Proven Breathing Techniques for a

Photo: adobestock.com


NATURAL REMEDY

Healthier, Slimmer, Faster, and Fitter

You by Patrick McKeown. This exercise

fits nicely into a meditation practice,

5–10 minutes morning and night. Beets

and beet juice have also been shown to

help boost NO levels.

❷ Mind Your Minerals: Make sure your

antioxidant enzymes are supplied with

the minerals they need—notably zinc,

selenium, copper, manganese, and iron.

Hemp, pumpkin, sesame, and other

seeds contain significant amounts of

zinc. Raw cashews do, as well. A cozy

pot of lentil soup will also do the trick

(just remember to soak the lentils first).

And eat two raw Brazil nuts every day

if you’re not allergic. That will give you

approximately 200 mcg of selenium,

which is the recommended daily

amount. Copper, manganese, and iron

are found in nuts, seeds, legumes, and

leafy greens. Or you can try a quality

multimineral supplement.

Quercetin & Zinc

Zinc has been found to inhibit the

enzyme that the COVID-19 virus uses to

replicate itself. Very little zinc is stored

in the body, so we need to consume it

at low levels on a regular basis. I usually

recommend 15 mg per day.

The challenge with zinc is that it is an ion, so it needs

help getting inside your cells. The various chelated forms

(e.g., picolinate, gluconate, arginate, glycinate) are better

20 • AUGUST 2020

absorbed than plain zinc ions. But quercetin can also help.

There is a tiny channel in the cell wall, called an ionophore,

that transports zinc into the cell. Quercetin a good ionophore

for zinc. Depending on your size, you could take up to two

500 mg capsules three times per day with meals. Adjust

downwards from there. For example, I’m currently taking

one 500 mg capsule twice per day on an empty stomach.

Food sources of quercetin include watercress, cilantro,

radicchio, asparagus, onions, elderberry, cranberry, blueberry,

blackberry, and apples.

❸Combat Quarantine

Fatigue. Maintaining

your psychological

and spiritual well-being

throughout this difficult

time is a key to going

the distance. Quarantine

fatigue is real. Nurture

your happiness with

this free course by Yale

University on the Science of Well-Being:

coursera.org/learn/the-science-of-well-being.

❹ Take NAC. N-acetyl-L-cysteine (NAC)

is a precursor to reduced glutathione,

a major factor in reducing the vascular

damage caused by the virus through

oxidative stress. Also, NAC helps

clear thick mucus

from the lungs.

I recommend taking 600 mg NAC along

with 200–400mg of S-acetyl-L-glutathione

or liposomal glutathione. These can be

taken together in the morning on an

empty stomach.

❺ Try a Pulse Oximeter. When

should you go to the hospital

if you are ill? Since only

an estimated 30 percent

of COVID-19 patients

run fevers, one way of

knowing is by using a

pulse oximeter, a device

for your fingertip that

tells you the percentage

of oxygen in your blood.

Generally, a reading below

95 is the time to seek medical

attention. This will help reduce the

number of people who are waiting until

it’s already too late, and instead get you

to help with a greater fighting chance.

Eidon Ionic

Minerals

Multiple

Mineral

Life Extension

N-Acetyl-

L-Cysteine

Suja Organic

Cold-Pressed

Sweet Beets

Photo: adobestock.com


0737870-123310


ASK THE NATUROPATHIC DOCTOR *

answers to your health questions

Why Am I Always Tired?

A little investigative work can help pinpoint why you’re

constantly fatigued—and what you can do about it.

BY EMILY KANE, ND, LAC

QI feel tired a lot.

I just don’t have

the energy to

accomplish what seems

like a normal amount

of work, errands, and

a little play in my

day. What’s wrong

with me?

Lack of energy is a very

common concern and has

many possible origins.

Likely it’s a combination

of a few different things,

so let’s go over the basics

to start. It’s important to

rule out (test for) anemia

and low thyroid function.

Anemia

Menstruating women

who bleed heavily (more

than 3–4 super tampons

a day for more than 4–5

days a month) may not

be replacing red blood

cell loss, and therefore can’t deliver

oxygen optimally to the brain, heart,

and large muscles. Anemia absolutely

causes fatigue, and usually a feeling of

being cold. An inexpensive blood test

(CBC, or complete blood count) can

quickly show if anemia is the problem.

Thyroid

Another major contributor to low energy

is hypothyroidism, or low thyroid

function, which has become rampant in

the past 20–25 years. Thyroid problems

used to be quite rare, but because of the

enormous burden of new chemicals and

plastics on the planet, our bodies are

constantly working against “foreign”

substances in our air, water, and soil.

We can, and will, adapt, but evolution is

the long game. It’s trickier short-term.

The only solution to current levels of

pollution is to do your very best with

the fundamentals of maintaining good

health whenever you can.

If your fatigue is linked to low thyroid

function, you may be able to turn it

around without medicine. The screening

test is TSH—thyroid stimulating

hormone, which is made in the brain.

A TSH reading over 5 signals that you

may not be making enough of the

hormone thyroxine. Thyroxine acts

like a gas pedal in your body. When

you need to rev up, get warmer, get

your digestion going, get your heart

pumping, the thyroid gland should

produce thyroxine. And every cell

in the body has receptors for thyroxine.

Photo: adobestock.com

22 • AUGUST 2020


Photo: adobestock.com

What About Coffee?

Coffee is probably the most common

substance people turn to when they’re

feeling drained. And it’s not the worst

thing in the world if used intelligently.

It can help your brain and motor reflexes

short-term. Some studies have shown

that moderate coffee drinking promotes

cognitive function and longevity. People can

lead healthy, productive lives and be coffee

drinkers—but coffee is not the secret sauce!

Coffee is a potent vasoconstrictor, which means it

causes blood vessels, especially smaller ones, to clamp

down and reduce blood flow temporarily. Most migraines

are caused by too much blood going to the head,

which is why people get bad headaches when they

quit coffee. This is one reason why it’s wise not

to start. If you have a cup a few times a month at a

special café, that’s fine. But for daily consumption,

go for hot lemon water in the morning instead.

Sometimes the thyroid gland gets

clogged up and just can’t pump out

enough thyroxine. Sometimes we don’t

have enough of the building block (iodine)

in our diets. Many people with low

thyroid function actually have an autoimmune

disease that causes the body to

start attacking the thyroid gland. Work

with a healthcare provider

to sort this all out.

Beware the medical

professional who just

wants to give you a

prescription (or in the

case of overactive

thyroid, irradiate and

kill the gland) right off

the bat. Don’t be too

hasty! Get a second

opinion. Drugs and/or

surgery should be your last resort.

Healthy Energy Boosts

Nutritional supplements—including

iron, herbal nervines, and digestive

enzymes—can be helpful in resolving

fatigue. Because of our indoor lifestyle,

did you know ...

If you rule out anemia

and low thyroid, other

potential causes of fatigue

include low blood pressure

(POTS), low adrenal

function (Addison’s),

and poor sleep.

most of us are deficient in vitamin D 3

,

vitamin K, and melatonin. Unless

you drink a lot of fresh orange juice

or use a lot of fresh lemon juice, you’re

probably not getting enough vitamin C

either. It’s the basic nutrient required

for all tissue repair, and it’s also

crucial for balancing sympathetic

and parasympathetic

nervous system

responses (fight or

flight versus calm).

Lifestyle adjustments

are also crucial

when fighting fatigue.

Bodies need to move.

Take a walk. Take the

stairs. Dance around

the living room. Just

do it. And while you’re

moving, stay well-hydrated. Dry tissues

are more easily damaged, less resilient,

and literally less energetic—less

oxygenating blood flows through

dry tissues. Start the morning

with a big glass of water (room

temperature or warm), and keep

going. Drink water

between meals and

during exercise. Keep

track. Have a few

favorite glass or

stainless water

bottles and fill them

daily. I like to fill my

water bottles with tap

water in the evening

before I go to bed, then

leave the lid off overnight

so the city chlorine can out-gas.

Speaking of water, one of my

favorite health-promoting, self-care

activities is cold water walking. Run

cold water into the tub ankle deep while

dry-brushing your whole body. Then

walk in place in the tub for 60 seconds

(you can start with 30 seconds—or if

this doesn’t appeal, just rinse with cold

water after every shower or bath). Now

that I’m brave and have been cold-water

walking in the morning for years, I sit

down and splash my belly and low back,

then kneel and put my forearms in the

cold water. Who needs coffee after a

cold dip first thing in the morning?

Finally, I can’t emphasize enough

the importance of making good food

choices all the time. In general, you

want your diet to promote tissue

healing, and not inflammation. The

basics of an anti-inflammatory diet are

well known—mostly veggies, fish not

red meat, good olive oil (raw or gently

heated), no deep-fried anything, and

whole grains such as rice, quinoa, and

barley. Avoid processed foods like the

plague (just say no to chips, cookies,

and crackers). Snack on nuts, carrot

sticks, sliced apples, and celery instead.

Choose your food wisely—it can

make all the difference.

+

Now is the time to

contact a licensed

naturopathic doctor with

telemedicine.

Find an ND today

at naturemed.org/

find-an-nd/.

AUGUST 2020 • 23


NATURAL BEAUTY *

Hair oils are treatments that improve

the condition of your hair. Their

molecules absorb into the hair and

scalp, moisturizing with essential fatty

acids that help prevent split ends and

breakage. If your hair is damaged or

dry, coat your hair with oil from scalp

to ends, leave on for at least 20 minutes,

24 • AUGUST 2020

pure ingredients for skin & body

Oils and Serums for

Hair Repair

Whether you’re trying to repair damage from coloring your hair

at home, looking to mend parched ends, or just want to de-frizz

from summer mugginess, there’s an oil or serum for you.

BY SHERRIE STRAUSFOGEL

then wash out. Thicker oil may require

two shampoos. You can also use just a

few drops on wet or dry hair to smooth,

tame dry ends, and add shine.

Although most hair serums

include oils in their formulas, they

are usually lighter and coat the hair

rather than sinking into the strands.

Serums add ingredients that help

smooth, protect against humidity, and

enhance shine. They work best when

you apply them to wet hair prior to

styling. Many serums are formulated

to protect hair from sun, pollutants,

and heat styling tools.

Choose your hair oil or oil-packed

serum based on the condition and

texture of your hair:

*

*

*

*

*

*

AVOCADO and MORINGA OILS

are especially light and ideal for

fine hair that can lose volume.

Apply them sparingly, focusing

on the ends up to the middle

portion of your hair, avoiding

the scalp so as not to weigh hair

down or make it look oily.

ARGAN OIL smooths, removes

frizz and flyaways, and adds shine

to thick, curly, or extra-dry hair.

BLACK CASTOR OIL increases blood

flow to the scalp to promote faster

hair growth and thicker strands.

COCONUT OIL is creamy and

replenishes moisture while

also boosting shine and adding

definition to curly hair.

MARULA OIL has a light texture,

but it’s packed with nourishing

vitamins, anti-aging amino acids,

and moisturizing fatty acids to

restore hair that’s been colored

or chemically treated.

JOJOBA and MACADAMIA OILS

add hydration and protect hair

strands. These oils are ideal for

all hair types.

Photo: adobestock.com







❶Get back to the roots of healthy hair

with Shea Terra Egyptian Black Castor Hair Oil.

This pure, cold-pressed, syrupy oil helps

soothe the scalp, strengthen hair, and

increase hair growth. It can be used as

a deep conditioning or a leave-in treatment.

Although it may require a few

shampoos, slather the oil all over your

scalp, hair, and even eyebrows to promote

faster growth and thicker strands.

❷ Swap frizz for shine with John Masters

Organics 100% Argan Oil. This pure, organic,

lightweight oil hydrates, repairs split

ends, and tames frizz. Argan oil is

packed with antioxidant vitamin E and

omega-6 fatty acids. Smooth one or

two drops of this concentrated oil from

roots to ends. Mix a few drops with

leave-in conditioner or hair mask. Use

it on your face and body, too, as it is

gentle on sensitive skin.

❸ Manage your messy mane with

Kinky-Curly Perfectly Polished Nourishing Hair

Oil. This rich blend of argan, apricot

kernel, Abyssinian seed, and wheat

germ oils hydrates, protects, and

boosts glossiness. Use it for a hot oil

treatment, pre-shampoo, scalp massage,

and as a finishing aid on dry hair.

❹Heal your hair with Giovanni 2Chic

Repairing Super Potion Hair Oil Serum.

Damaged or overprocessed hair will

soak up this finishing serum, which

strengthens and tames hair with

blackberry extract and coconut oil. Say

goodbye to frizz and flyaways and hello

to shine. Argan and macadamia oils,

shea butter, and keratin help prevent

breakage and split ends.

Fortify curly hair with Ouidad Bye-Bye

Breakage Strengthening + Thickening Serum.

This treatment rebalances the scalp’s

pH to help promote hair growth. The

light formula is infused with jojoba oil,

niacinamide, hyaluronic acid, amino

acid-rich plant collagen, and Irish moss

to provide essential nutrients to the scalp

to help reduce breakage, encourage

healthier hair growth, and reduce

excessive shedding. Rose hip, bamboo

shoot extract, burdock, and chamomile

promote volume and thickness.

AUGUST 2020 • 25


26 • AUGUST 2020


PACK UP THE

FUN WITH

Healthy

KIDS’ LUNCHES

Liven up your

midday meal

with these

delicious,

healthy, and

kid-friendly

recipes.

BY KIMBERLY LORD STEWART

It’s not always easy to come up

with creative lunch ideas for

kids. Too often, we fall back

on the time-honored PB&J

or mystery-meat nuggets. So if

you’re looking to spice up your

children’s noontime nosh, check

out this selection of good—and

good-for-you—recipes. Whether

they’re headed back to school or

just into the next room, your kids

will thank you!

Photoraphy: Pornchai Mittongtare | Styling: Robin Turk | Food Stylist: Claire Stancer

AUGUST 2020 • 27


Macaroni Pizza

Makes 16 mini pizzas

Muffin tins make the ideal container for

a pizza-flavored mac and cheese. Pasta is

packed with protein already, but when you

add in cottage cheese, mozzarella, and eggs,

you’ve got a protein-rich lunch that will get

your kids through the afternoon.

1½ cups small macaroni (any kind will do,

wheat, lentil, rice, or bean)

1 cup marinara sauce

2 cups grated mozzarella, divided

1½ cups cottage cheese

4 eggs

4 Tbs. grated Parmesan cheese

Hefty pinch of salt and pepper

16 pepperoni or salami rounds

Apple, Oat, and Yellow Squash

Pancakes

Makes 24 pancakes

For kids who like to eat breakfast all day,

look no further than these silver dollarsized

morsels. Serve these high-fiber

pancakes with a tub of applesauce or a bit

of maple syrup for dipping. Gluten-free,

Makes 2 dozen.

1½ cups gluten-free oat flour

1 cup rolled gluten-free oats

2 tsp. baking powder

½ tsp. cinnamon

1 tsp. vanilla

4 eggs, whisked

1 cup milk of your choice

1 large apple, grated (don’t peel)

1 small yellow summer

squash, grated

Cooking oil for the pan

1. Preheat non-stick skillet or griddle to

medium-high heat. Mix dry ingredients

in bowl. Add vanilla, eggs, and milk.

Stir well.

2. Add apple and squash, and stir into

batter and until well combined.

3. Oil pan, and drop 2 Tbs. of batter on the

hot skillet for each pancake. When edges

are cooked and the center bubbles, flip

pancake, and cook until done. Repeat

with remaining batter. Pancake may be

stored in refrigerator up to 5 days.

Per serving: 70 cal; 3g prot; 2g total fat

(0.5 sat fat); 10g carb; 30mg chol; 55mg sod;

1g fiber; 2g sugar

1. Preheat oven to 350°F. Cook pasta according

to package directions until al dente.

Drain, place in a bowl, and stir in marinara

sauce. Let cool 10 minutes.

2. Stir in 1½ cup grated mozzarella. Blend

cottage cheese, eggs, Parmesan, salt, and

pepper in blender or food processor until

smooth

3. Line cups of two 8-cup muffin pans with

two paper liners each. Place pepperoni or

salami in the bottom of each liner. Fill cups

half full of macaroni mixture. Carefully

pour cottage cheese and eggs over macaroni

to fill in gaps. Top with the remaining

mozzarella cheese.

4. Bake 20 minutes, until egg is set and tops

are puffed and golden brown. Mini pizzas

will keep in refrigerator up to 5 days.

Per serving: 140 cal; 8g prot; 5g total fat

(2 sat fat); 14g carb; 50mg chol; 320mg sod;

0g fiber; 5g sugar

28 • AUGUST 2020


Chicken and Edamame Onigiri

Makes 12

These Japanese rice snacks are perfect for the adventurous

eater in your home. Traditional recipes call for rolling the balls

or forming a flat cake in a triangle shape, then adding a filling to

the center of the rice cake. This recipe simplifies the process by

mixing up the filling with the rice.

1 cup short grain rice

1 cup cooked chicken

1 cup shelled frozen edamame

4 green onions, trimmed of upper green stalks

2 Tbs. cooking oil

Japanese rice seasoning (sesame, salt and seaweed blend)

Soy sauce for serving

1. Cook rice according to package directions. Transfer to bowl. Place

chicken, edamame, and onions in food processor, and pulse until

finely minced.

2. Heat skillet to medium high, add oil. Sauté chicken-edamame

mixture 5–8 minutes, until onions are soft. Stir chicken mixture

into rice.

3. Wet your hands with water, and form mixture into 12 tightly

packed triangle-shaped rice cakes. Roll half in rice seasoning, and

place in a flat container. (Alternately, pack rice with a small round

ice cream scoop, place in flat container, and sprinkle tops with

the rice seasoning.) Refrigerate until ready to eat or pack. Serve

with soy sauce for dipping.

Per serving: 110 cal; 6g prot; 3.5g total fat (0 sat fat); 14g carb; 10mg chol;

30mg sod; 1g fiber; 1g sugar

Tutti-Frutti Veggie Dippy

Serves 8

Kids love anything that is good for dipping. This whipped-cream cheese blend of strawberries, pineapple,

cucumber, and spinach is perfect for dipping sugar snap peas, celery, grapes, carrots, and crackers.

8 oz. whipped cream cheese

2 Tbs. pineapple juice, reserved from the canned pineapple

½ cup each finely diced strawberries, cucumber, canned pineapple

½ cup minced baby spinach

1. Gently fold all ingredients into cream cheese. Spoon into serving container and serve with vegetables,

fruit, and crackers. Or use it as a sandwich filling (see sidebar)

Per serving: 120 cal; 2g prot; 10g total fat (6 sat fat); 6g carb; 30mg chol; 90mg sod; 0g fiber; 4g sugar

AUGUST 2020 • 29


Bento Box Ideas

Japanese-style bento lunchbox containers are all the rage. They’re perfect for whatever type of eater you have. Say the kid

who wants his or her food in separate containers (let’s call them the food no-touchers) or the more adventurous ones who

like to try lots of new foods at the same time. Here are a few ideas to inspire.

The Lunchtime

Dragon Slayer:

Use a cocktail

stirrer or

Popsicle stick

as a skewer

(bamboo

skewers and

long toothpicks

are frowned

upon at school)

and fill with

squares of

whole grain

bread, turkey,

pickles, cherry

tomatoes, and

cheese.

Loco for Tacos:

Whole grain

tortilla chips

or tiny street

taco tortillas,

black beans,

shredded

lettuce,

cheese,

and salsa.

The Veg-Head:

Hummus,

pretzels, and

dehydrated

sugar snap

pea snacks.

World Traveler:

Asian dumplings,

Onigiri

(see recipe),

and snow

peas with soy

sauce and

sweet red

chili sauce for

dipping.

The Traditionalist:

Cut 2

pieces of white

whole-wheat

bread into

rounds, spread

with Tutti-Frutti

Veggie Dippy

(see recipe),

and add tops

for tasty tea

sandwiches.

Southern

Gourmet:

Cut whole

wheat waffles

into quarters

and spread

with maple

butter (soft

butter sweetened

with a

little maple

syrup). Add

shredded

chicken

and lettuce

to make a

chicken waffle

sandwich.

Mama Mia:

Macaroni Pizza

(see recipe)

and cocktail

stirrer-skewered

pearl

mozzarella balls

with cherry

tomatoes and

mozzarella

sticks.

Illustration: adobestock.com

30 • AUGUST 2020


Get the Ho Hum Out of School Lunches

We checked in with Rhian Allen, CEO/Founder of The Healthy Mommy, a healthy living program designed to show busy moms that

eating healthy can be easy and inexpensive. As a busy mom of two, she shares her school lunch ideas and her thoughts on why

what you put in that lunchbox is important to your child’s nutrition. “A school lunchbox that is packed with snacks, lunch, and an

after-school nutrient boost can potentially make up to 30–50 percent of your child’s daily food intake, so we want to make them

count,” she says.

MEAL PLAN FOR HEALTHY LUNCHES

Allen suggests making lunchbox planning a part of your weekly

meal planning. And if you’ve made something for dinner that

your kids love, consider packing it in their lunch. “Make a little

extra of certain meals you know your kids love, and then use it as

part of their lunch that week.”

Also, ask your kids what they want in their lunch and for

snacks. Within reason work with them on the purchasing and

preparation. “Getting your kids to help put it all together is not

just a helpful timesaver. If they’re involved, they will get excited

about eating their lunch,” Allen says. “Your kids may also surprise

you. They may prefer sandwiches over that stir fry or salad you

were planning to pack.”

FUN FINGER FOODS

Kids love anything they can eat with their hands. Forgo the forks

and spoons for small edibles that give kids the look and feel of

a special treat. Allen’s kids go for Lemon Coconut Bliss Balls, a

healthy concoction of almonds, coconut, and lemon rolled into

bite-sized morsels. On the savory side, cheesy broccoli bites are

a great way for your kids to get some vegetables and protein in

their lunch (see the recipe below).

Lastly, don’t forget to pack water along with other healthy

beverages. “If your kids don’t like to drink water, try adding berries

or other fruit in it to infuse it with added flavor and natural

sweetness,” Allen says.

Rhian Allen is the founder of Healthy Mommy, a program to educate moms about how they can make small changes to their life to become healthier and make

healthy choices for a healthy life for themselves and their family. For more information, visit thehealthymommy.com

Cheesy Broccoli Bites

Makes 16 bites

2 cups broccoli florets

2 free-range eggs

½ cup whole-wheat breadcrumbs

½ cup grated Parmesan

2 Tbs. coconut oil

1. Steam broccoli on stovetop or in

microwave 3 minutes, until bright

green. Allow to cool slightly.

2. In food processor, process steamed broccoli

into fine crumbs. Tip broccoli crumbs

into medium bowl with eggs, breadcrumbs,

and Parmesan, and stir well.

3. Using spoon, form mixture into 16 balls.

Heat half of oil in frying pan over medium

heat. Add half of bites to pan, and press

tops gently to flatten slightly. Cook 2–3

minutes per side until golden. Move to

paper towel and repeat with remaining

oil and bites. Store leftovers in airtight

container in fridge for up to 3 days.

Per serving: 45 cal; 2g prot; 3g total fat

(2 sat fat); 3g carb; 25mg chol; 60mg sod;

0g fiber; 0g sugar

AUGUST 2020 • 31


7 Easy Ways to

Make Your

Immune

System

Stronger

SIMPLE STRATEGIES OF HEALTHY LIVING ARE

VITAL FOR KEEPING THE BODY IN TIP-TOP SHAPE

TO DEFEND AGAINST ILLNESS. BY MELISSA DIANE SMITH

32 • AUGUST 2020


You’ll likely always remember

2020 as the year the COVID-19

coronavirus pandemic led to

a societal focus on external

hygiene—including social distancing

and frequent hand washing—to help

prevent spread of the illness. But have

you paid as much attention to internal

hygiene, practices that help optimize

your immune system to ward off disease

on its own?

It’s true that COVID-19 is a new virus

that no one, up until recently, had been

exposed to. However, we have to face

the fact that we can’t live in a world

free of cold and flu viruses, other

foreign invaders, toxins, and stressors.

No matter what we want to defend

ourselves against, building up our

immune systems is the key to fighting

off many different challenges.

Naturopathic physicians and other

holistic-oriented practitioners focus

on back-to-basics approaches—simple

things that can make a big difference—

to increase resistance. The practices that

follow aren’t complicated: They promote

health, which in turn supports the body’s

natural ability to heal and protect itself.

1

Load up on vegetables

The more vegetables—and more

varieties of vegetables—you eat, the

better it is for your immune system and

your health in general. Polyphenols,

naturally occurring compounds in

vegetables and fruits, help support

beneficial gut bacteria while inhibiting

harmful bacteria. This sets up an internal

environment that helps our immune

system function more efficiently. Other

veggie nutrients, such as beta-carotene

and vitamin C, help improve our immune

defenses in other ways. For example,

flavonoids, colorful polyphenols found

in vegetables, fruits, and herbs, upregulate

the body’s antiviral defenses while also

downregulating excessive inflammation

and immune overactivity, says Lise

Alschuler, ND, of the Center for

Integrative Medicine at the University

of Arizona.

AUGUST 2020 • 33


As a key strategy to help our immune

defenses, we should shoot for eating

7–10 servings of vegetables, fruits, and

herbs per day. According to researcher

and educator Peter D’Adamo, ND,

vegetables such as shallots, garlic, onions,

and leeks deserve special mention: they

contain substances called lectins that

almost act as targeted antibodies against

viral infections.

2Avoid eating sugary

foods

Consuming sugar suppresses the

immune system by destroying the

germ-killing ability of white blood cells

for up to five hours after ingestion. It

also interferes with transport of vitamin

C, one of the most important nutrients

for healthy immune function. Plus,

sugar is a source of empty calories—it

doesn’t provide any nutrients to help

the body fight off illness.

3Stay hydrated

Drinking enough water is just as

important for immunity as getting

enough sleep. Water is needed to keep

lymph fluid, a key component of healthy

immune function, flowing smoothly.

The mucous membranes that line our

nasal passages, lungs, and throat, which

are on the front lines of the body’s

defenses, cannot do their job well when a

person is dehydrated. Water is also needed

to allow the kidneys to flush out toxins

and the digestive tract to remove waste

from the body. So, drink more water!

4

Get some sleep

Lack of sleep depresses immunity

by preventing the body from producing

more cytokines to fight infection.

Sleep deprivation can make you

more susceptible to disease—

including new and advanced

respiratory diseases—and also

increase the time it takes to

recover from illness.

Adequate sleep—

generally

considered to

be between seven

and nine hours a

night—plays an

integral role in

immune function

because it positively

Photo: (this page and previous spread) adobestock.com

34 • AUGUST 2020


Fortify Your Body with Supportive Supplements

No matter how healthy our diets are, many of us still have trouble getting adequate—let alone optimal—amounts of

the nutrients necessary to build and support healthy immune systems. Supplements can help provide that extra boost.

For additional support, consider taking the following nutrients, either individually or in combination formulas.

Vitamin D—This fat-soluble

nutrient plays a powerful role

in immune health. It is a key

factor linking innate and

adaptive immunity; it enhances

the pathogen-fighting effects

of white blood cells; and it

decreases inflammation, which

helps promote appropriate

immune response. Low vitamin

D levels are associated with

an increased risk of upper

respiratory tract infections,

including influenza.

According to a 2019 review

of randomized control studies

of 11,321 people, supplementing

with vitamin D significantly

decreases the risk of respiratory

infections in people deficient

in this vitamin, and even lowers

infection risk in those with

adequate vitamin D levels.

The body makes vitamin D

when we are exposed to UV

rays from sunlight. If you

don’t get much exposure to

the sun—or if you want

extra assurance—consider

supplements of vitamin D 3

.

A dosage between 1,000 IU

and 4,000 IU daily is sufficient

for most people. But individuals

with serious deficiencies may

need more.

Zinc—This trace mineral is

needed for immune cell development

and communication.

A deficiency in this nutrient

affects your immune system’s

ability to function properly,

resulting in an increased risk

of infection and disease.

Oral zinc supplementation

reduces the incidence rate of

acute respiratory infections

by 35 percent, shortens the

duration of flu-like symptoms

by approximately two days, and

improves the rate of recovery.

Foods high in zinc include

lamb, beef, dark-meat chicken,

pork, nuts, seeds such as

pumpkin and hemp seeds,

and mushrooms. Typical

supplemental dosages range

from 15–50 mg daily.

Vitamin C—A powerful

antioxidant and cofactor for

enzymatic processes that are

crucial for healthy immunity,

vitamin C is short-lived in the

body, and prolonged infection

or stress depletes it faster.

Supplementing with vitamin

C has been shown to reduce

the duration and severity of

upper respiratory infections,

including the common cold.

A large review of 29 studies

of more than 11,000 people

demonstrated that regularly

supplementing with vitamin C

at an average dose of 1,000–

2,000 mg per day reduces the

duration of colds by 8 percent

in adults, by 14 percent in

children, and by up to 50

percent in individuals under

high physical stress, including

soldiers and marathon runners.

Additionally, high-dose intravenous

vitamin C treatment

has been shown to significantly

improve symptoms in people

with severe infection, including

sepsis and acute respiratory

distress syndrome resulting

from viral infections.

Foods rich in vitamin C

include broccoli, cauliflower,

kiwi, lemons, limes, orange

juice, kale, papaya, pepper

(red, green, or yellow), sweet

potato, strawberries, and

tomatoes. Many people take

supplements of 500–2,000 mg

per day, often in divided doses.

Aloe Juice—There’s a whole

other side to aloe you may not

know about. For example, did

you know aloe juice is a potent

immune booster, among other

things? A clinical study on Lily

of the Desert products with

Aloesorb showed a 16 percent

increase in white blood cell

counts over a placebo group.

Increasing the amount of white

blood cells helps to further

support a healthy immune

system. Follow label instructions

for dosage.

Combination Formulas—

These generally contain some

or all of the above nutrients

plus herbs such as olive leaf

extract, elderberry, echinacea,

and medicinal mushrooms. See

product examples to the right.

Note: Those with autoimmune

conditions or digestive

disorders may experience

uncomfortable symptoms

from multi-herb blends.

If you have this problem,

try a nutrient-based product

such as Carlson ACES + Zn.

Carlson ACES+Zn

Lily of the Desert

Aloe Vera Juice

Natural Factors

Anti-V Formula

Nature’s Plus Source of

Life Immune Booster

Sambucol Black

Elderberry Capsules

AUGUST 2020 • 35


impacts T cell function (an important

component of immune response). As a

key strategy to boost immunity, make it

a priority to get regular, sufficient sleep.

5Move your body

Moderate physical activity—even

something as simple as taking a walk—

boosts health and immunity in numerous

ways. It improves the flow of lymph

in our lymphatic system, which is the

circulatory system of our immunity.

Proper lymph flow transports immune

cells around the body, where they patrol

for foreign invaders; then, immune cells

come together in hubs of immune activity

called lymph nodes to fight infection.

36 • AUGUST 2020

If the flow of lymph becomes impaired

from lack of movement, this key part of

our immune surveillance and defenses

can become compromised.

DID INDUSTRIAL FOOD

SET US UP FOR COVID-19?

The 2020 coronavirus pandemic should bring global attention to the grave

risks inherent in our modern food system, says Kristin Lawless, author of

Formerly Known as Food: How the Industrial Food System is Changing Our

Minds, Bodies, and Culture. First, our industrial food system is decimating

the environment. Second, our nutrient-depleted and chemically saturated

processed-food supply is changing our bodies from the inside out, Lawless

wrote in an April 2020 article for the Organic Consumers Association.

Industrial farming has depleted our soil of nutrients. Without healthy

soil, we can’t have nutritious food to support healthy immune systems.

There also is emerging research that exposure to environmental chemicals

such as pesticides, BPA, and dioxins—which are used in the growing of

food ingredients and the packaging of food products—impair immune

function and leave people more vulnerable to infectious diseases.

People who suffer from a chronic disease such as diabetes, cardiovascular

disease, stroke, kidney disease, and various cancers, are particularly at risk.

Preliminary findings show that metabolic dysfunction, which occurs with

any of these diseases, can cause devastating complications from COVID-19.

According to Lawless, metabolic dysfunction has one primary source: our

highly processed, sugar-laden, nutrient-poor food supply.

6Reduce stress

When we are stressed, our immune

system’s ability to fight off foreign invaders

is impaired, making us more susceptible

to infections and illness. That’s why it’s

imperative that we find ways to lessen

our stress load. Whatever engages us

fully and takes us out of our head for a

while counts as relaxation. For some,

that might be exercise. For others, that

could be meditation, reading, listening

to music, talking to friends, engaging in

an absorbing hobby, cooking, walking, or

doing yoga or tai chi. Whatever works for

you should be an important part of your

immune-boosting program.

7Harness the healing

power of nature

There is a strong connection between

exposure to nature and immunological

health, according to Kurt Beil, ND, L Ac,

MPH, vice president of the New York

Association of Naturopathic Physicians.

Being in nature promotes the same

stress-reducing, health-enhancing effect

as meditating, says Beil. His advice is to

get outside, away from technology and

the news, and walk in a park, nature

preserve, or around the block. Or forest

bathe—go into the forest and be still—if

you can. There are phytoncides, germrepelling

and immune-boosting chemicals,

that come from natural substances

such as evergreen trees. If you’re stuck

inside, bring nature indoors by having

plants as well as pictures, calendars, and

screen savers that have nature scenes in

your home. These reminders of nature

also offer positive health effects, says Beil.

Photo: adobestock.com


Back-to-School

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To support your children’s daily health, try our daily

maintenance recommendations: ChildLife®

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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.


ASK THE NUTRITIONIST *

QMCT oil and coconut oil

seem alike in my mind. I’m

not sure how they differ and

which one to use. Do they

have the same benefits, and can they be

used interchangeably?

No, definitely not. While both can be

therapeutic for certain conditions,

there are key differences between

MCT and coconuts oils, and each has

unique benefits and uses. It’s important

to understand the pros and cons

of each to determine which oil is more

appropriate for you—or whether you

want to use them both.

Coconut oil is a historically used fat

in many tropical areas of the world,

and it has become popular among

many health-oriented shoppers in

recent years. It is considered the

richest food source of medium-chain

triglycerides (MCTs), also called

38 • AUGUST 2020

answers to your food questions

MCT Oil vs. Coconut Oil:

What’s the Difference?

Both have therapeutic health effects, but they aren’t the same.

BY MELISSA DIANE SMITH

medium-chain fatty acids, which are

primarily capric, caprylic, and lauric

acids. It also contains some long-chain

fatty acids, which aren’t as easy for

the body to digest.

The fact that coconut oil is listed as

a rich source of MCTs should have an

asterisk next to it, though. The highest

percentage of fatty acids in coconut oil

is from lauric acid. Even though lauric

acid is considered a medium-chain

fatty acid by chemists, it behaves

more like a long-chain fatty acid in

terms of digestion and absorption. For

this reason, many experts suggest that

coconut oil should not be considered

an MCT-rich oil. Lauric acid has notable

antimicrobial effects, but it doesn’t

have the easy-to-digest characteristics

of MCTs that encourage the body to

burn fat and provide quick energy.

MCTs, on the other hand, don’t

require the enzymes or bile acids

for digestion and absorption that

long-chain fatty acids require.

This allows MCTs to go straight to

your liver where they are either used

for immediate energy or turned into

ketones, compounds produced when

your liver breaks down a lot of fat.

MCT oil contains 100 percent MCTs,

compared with about 50 percent in

coconut oil. MCT oil is made by refining

coconut oil or palm oil to remove

other compounds and to concentrate

the MCTs naturally found in the oils.

The Benefits and Uses of MCT Oil

Research suggests that MCT oil may

help boost weight loss, metabolic functioning,

and energy production more

than other oils. As mentioned, your

Photo: adobestock.com


ody turns MCTs into alternative forms

of energy called ketones, which provide

your brain with energy, increase your

metabolic rate, and burn excess fat. Mark

Hyman, MD, author of Eat Fat, Get Thin,

calls MCT oil “the secret fat that makes

you thin.” He calls MCT oil a super fuel

for your cells that increases mental clarity

and boosts fat-burning.

MCTs can increase the number of

calories your body burns compared with

longer-chain fatty acids‚ and replacing

other dietary fats with MCT oil can

produce weight loss. One study found

that people saw more weight loss and

decreased body fat from consuming

MCT oil rather than olive oil. Other

studies suggest that MCT oil may

help you exercise longer and improve

your stamina.

Because of the rapid and simple

digestion of MCTs, MCT oil also may

help people who have malabsorption

issues. Some holistic-oriented medical

practitioners use MCTs as nutritional

therapy for reducing intestinal irritation

in patients with irritable bowel disease,

short bowel syndrome, or celiac disease,

or after gastrointestinal surgery.

The Benefits and Uses of Coconut Oil

Decades ago, coconut oil was avoided

because it is a saturated fat that people

in the Western world incorrectly

associated with heart disease. History

shows that coconut oil doesn’t appear

to increase cardiovascular disease, and

some clinical research also supports

this. In parts of the world, such as the

South Pacific islands and Papua New

Guinea, where coconuts are a dietary

staple, people have thrived eating

coconut oil for generations and have

very low rates of heart disease.

Lauric acid makes up about half of

the fatty acids in coconut oil. When

your body digests lauric acid, it forms

a substance called monolaurin. Both

lauric acid and monolaurin may kill

harmful pathogens, such as bacteria,

viruses, and fungi. Test-tube studies

show that these substances help wipe

out Staphylococcus aureus, which

causes staph infections, and the yeast

Candida albicans, a common source of

yeast infections in humans. Research

also shows that lauric acid has potent

inhibitory effects against Clostridium

difficile, often abbreviated C. diff,

a bacteria that affects the intestines

and is resistant to many antibiotics.

Monolaurin and lauric acid also have

the physiochemical property of being

able to destroy the membrane of lipidcoated

viruses, such as the virus that

causes COVID-19. Clinical trials using

coconut oil on COVID-19 patients

in hospitals in the Philippines are

underway as of this writing.

Unlike MCT oil, which should not be

used in cooking, coconut oil has a high

smoke point, meaning it stands up

well to heat and is good for stir-frying

and pan-frying. Coconut oil also is an

excellent substitute for butter in baking.

Coconut oil can be used topically

to improve the health and appearance

of skin and hair. Research shows that

when coconut oil is applied to skin, it

can improve the moisture content and

reduce the symptoms of eczema. When

applied to hair, coconut oil may soften

texture, protect against damage, and act

as a weak sunscreen, blocking about 20

percent of the sun’s UV rays.

Which Is Best?

Which of these oils is best for you to use

depends on the condition of your health

and your personal goals. If you want to

lose weight, especially if you’re following a

keto-type diet, supplementing with MCT

oil can ensure you’re getting enough fat

to stay in ketosis—the state in which

your body burns fat, rather than carbs,

for fuel. But even if you’re on a different

type of eating plan, MCT oil can help you

feel fuller, longer; help you feel more

mentally alert; and might even improve

endurance during exercise.

If you have a digestive disorder or

difficulty digesting and absorbing

fat—which is often characterized by

diarrhea, greasy stools, foul-smelling

stools, bloating, and gas—consider

supplementing with MCT oil to provide

an easy-to-digest source of fat that might

help reduce irritation in your intestines.

On the other hand, coconut oil is the

one to choose if you’re looking for a

versatile cooking oil that can also be used

therapeutically on the skin and hair.

It is an all-star in these areas. It’s also

possible that because of its high lauric

acid content, consuming raw coconut

oil is potentially beneficial for protecting

against—or combating—infections

MCT OIL VS. COCONUT OIL: A Quick Cheat Sheet

MCT OIL

A flavorless liquid nutritional supplement derived from

coconut or palm oil refined to isolate the MCTs

100 percent MCTs

Easy-to-absorb source of fats used to help with

weight loss and energy

Take by the spoonful, or add raw to smoothies,

salad dressings, sauces, coffee, or tea

COCONUT OIL

A food-based oil that is solid at room temperature

and tastes like coconut

Slightly more than 50 percent MCTs,

plus some long- and short-chain fatty acids

Good cooking oil and therapeutic skin and hair treatment

Use in cooking or baking, apply topically to skin

and hair, or heat to liquefy and take by the spoonful

or add to coffee or tea

AUGUST 2020 • 39


ASK THE NUTRITIONIST

Dr. Bronner’s

Ellyndale Organics Bulletproof Brain

Regenerative Organic Coconut Infusions

Octane Oil

Coconut Oil

caused by numerous pathogenic bugs,

including Candida albicans, bacteria,

and viruses. For the best health benefits

and the most nutrients, opt for organic,

unrefined virgin coconut oil.

Regardless of which one you choose,

be aware that taking too much MCT oil

or coconut oil can lead to stomach

discomfort, cramping, diarrhea, and

bloating. So, it’s a good idea to start

small (say, ½ Tbs. per day), see how your

body reacts, and increase as tolerated to

a maximum dose of 3–4 Tbs per day.

If you experience digestive distress

from supplementing with MCT oil,

consider trying another brand of the

40 • AUGUST 2020

product. Some people who experience

digestive trouble from MCT oil may react

to the proprietary blend of MCTs or to

the solvents used in the processing that

may not be in another brand. Popular

brands include Nutiva 100% Organic

Coconut MCT Oil and MCT powders;

Bulletproof Brain Octane Oil; and

hexane-free Garden of Life Dr. Formulated

100% Organic Coconut MCT Oil.

If you don’t like the taste of one

brand of coconut oil, try another. There

can be differences in flavor depending

on where the product is sourced and

how it is processed. Common brands

include Jarrow Formulas Extra Virgin,

Garden of Life

Dr. Formulated

MCT Oil

Nutiva Organic

MCT Powder

Cold Pressed Organic Coconut Oil; Viva

Naturals Extra Virgin Organic Coconut

Oil; Dr. Bronner’s Regenerative Organic

Coconut Oil; and Nature’s Way Extra

Virgin, Unrefined Coconut Oil.

Finally, whether you decide to

use MCT oil, coconut oil, or both in

your diet, understand that MCT oil

supplies no essential fatty acids (EFAs)

and coconut oil supplies a negligible

amount. As the name implies, EFAs are

essential for our health and well-being.

To avoid becoming deficient in EFAs,

eat plenty of cold-water fish, grass-fed

beef, omega-3-enriched eggs, hemp

seeds, and flaxseeds.

Photo: adobestock.com


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42 • AUGUST 2020 HEALTHY DISH *

recipe makeovers full of modern flavor

Cooking with Whole Fish

Up your grilling game this summer with this heart-healthy recipe.

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

Years ago, when I was struggling to come up with my own set of ethics when it

came to eating animals, I came across this passage: “If you’re used to preparing fish

that’s already been filleted, I highly recommend grilling a whole fish at least once.

It will give you an immediate sense of your food’s animal origins, and the flavors

and eating experience are somehow elevated. I can’t explain it, but you’ll know

what I mean when you try it.”

That passage was wise and prophetic. It addressed the very nature of our

relationship with the things that we eat. It suggested that by being more in touch

with the source of our food, we could deepen our relationship with that food,

enrich our experience of eating it, and perhaps even make more conscious choices

about what exactly to include and exclude from our diets.

It might not surprise you to learn that this passage was written by Chef

Jeannette Bessinger. And what she says is true. The process of grilling the whole fish

does somehow enhance the experience. Just give it a try, and you’ll see.

Notes from

the Clean

Food Coach:

Tips for choosing a good

grilling fish:

*

*

*

*

Choose a mild fish and make

sure it’s ultra-fresh. It should

smell clean, not at all fishy, and

the eyes should be clear, not

heavily clouded over. Plan to

buy it (or catch it) the same

day you cook it.

Ask if the fish seller has any

local catch in the back. Often

these are the best fish, but they

aren’t on display because people

generally ask for the more

expensive, imported choices.

To support more even grilling,

choose a few smaller fish (2–2.5

pounds, at least 2 inches thick)

rather than one large one.

Unless you know how to do it

yourself, ask that your fish be

gutted and scaled for you, with

the head and tail left intact.

You can use any uncooked fins,

tails, heads, and/or bones (cooked

or uncooked) or seafood shells

to make fragrant fish broth for

excellent fish soups and stews.

The easiest method is to place

everything in your slow cooker,

generously cover with cold water,

bring to a boil on the high setting,

then reduce to low without opening

the cover and cook 8 hours to

overnight. Strain out all solid

matter and refrigerate or freeze

the broth for future use.

Photo: adobestock.com


make it!

Whole Grilled Fish

Serves 6

You can use almost any fish you like, but red snapper works

particularly well. See “Notes from the Clean-Food Coach” for

more about how to choose and use your fish.

3 2-lb. whole fish, at least 2 inches thick in the middle, gutted

and scaled

Heat-stable vegetable oil, neutral flavor

3 tsp. sea salt

1½ tsp. cracked black pepper

6 cloves garlic or small shallots, smashed

1½ small lemons, cut into 9 wedges

Soaked toothpicks or small grill skewers

Chopped fresh herbs and additional lemon wedges, optional

for garnish

1. Scrub grill grate clean to help prevent sticking, and preheat grill

to medium high. If fish still has fins, remove with a sharp knife

and set aside to make fish broth, or discard.

2. Make a series of 3–4 diagonal slits across fleshy part of each

side of fish between tail and head. Cuts should be deep (to the

bone) to aid in more even cooking.

3. Lightly oil entire fish, including inside the cuts and in the belly

cavity. Coat each fish with 1 teaspoon salt and ½ teaspoon pepper

(or to taste), concentrating on cuts and cavities. Insert 2 garlic

cloves or shallots deep into the belly cavities of each fish.

4. Squeeze lemon wedges into belly cavities, and line them up

along the opening, skin sides out, about 3 per fish, to plug the

cavity opening. Use soaked barbecue skewers or toothpicks

to “pin” opening flaps together to keep pungents and lemon

securely inside.

5. Reduce grill temp to medium, and oil grate. Generously recoat

fish with oil and place on grill, belly side toward you, leaving

enough room behind it to roll over. Cover grill, and cook,

undisturbed, about 10 minutes (if fish is 2 inches thick in the

middle).

6. Gently roll fish backward with spatula to flip, close grill, and

cook 10 minutes more, until flesh flakes easily.

7. Use spatula to carefully work fish skin away from grill, and lift

whole fish onto plate. Garnish with fresh herbs, if using, and

generous lemon wedges to squeeze over all just before serving.

Be mindful of small bones when enjoying.

Per serving: 510 cal; 94g prot; 11g total fat (2g sat fat); 3g carb; 170mg

chol; 1450mg sod; 1g fiber; 1g sugar

Photo: adobestock.com

Featured

Ingredient:

Fish

Given how confusing and contradictory

health advice from the “experts” often

is, it’s refreshing to find a principle

upon which absolutely everyone agrees:

Eat fish!

Fish is a high-protein, low-calorie

food that provides a whole range of

health benefits, from the heart to

the brain. Fish high in omega-3s and

low in contaminants include wild

salmon from Alaska (fresh, frozen,

and canned), Atlantic mackerel and

herring, sardines, sablefish, anchovies,

and farmed oysters.

White-fleshed fish, on the other hand,

is loaded with vitamins and minerals

while being incredibly low in calories,

but it rarely contains a significant

amount of omega 3s. Almost all fish,

however—with the possible exception

of some farmed salmon—are naturally

low in pro-inflammatory omega-6s, and

that’s a very good thing.

The American Heart Association

recommends that we eat at least two

fish meals a week. This recommendation

is also included in the USDA’s dietary

guidelines. The nutrients found in seafood

help reduce risk of death by heart

attack and prevent a host of chronic

health problems and terminal illnesses.

Seafood cuts the risk for heart disease,

cancer, Alzheimer’s, stroke, diabetes,

and inflammatory diseases such as

rheumatoid arthritis, all of which

has been documented in dozens of

published studies.

Understand that when I’m waxing

on and on about the virtues of fish,

I’m not talking about “mystery fish

nuggets deep fried in recycled vegetable

oil” or some similar Frankenfood from

the local fast-food emporium. I’m

talking the real deal. Research shows

that more nutrients are retained in

fish that is baked or broiled, rather

than processed and/or fried.

(But you knew that, didn’t you?)

And to protect against viral and

germ contamination, handle

uncooked seafood with care, as

you would any meat or poultry.

AUGUST 2020 • 43


EATING 4 HEALTH *

Sounds pretty

important, right?

Lucky for us, some

of summer’s freshest

foods are packed with

this powerful nutrient.

Here are eight of the best

(all DVs are based on

January 2020 updated

recommendations of

90mg for adults):

44 • AUGUST 2020

foods & meals that heal

Get More Vitamin C

Here are 8 great sources of this key nutrient that aren’t oranges.

BY LISA TURNER

You may take vitamin C for granted—it’s one of those ho-hum nutrients most

of us forget about unless it’s winter, and you’re battling a cold. But this crucial

antioxidant plays a profound, year-round role in our health. Some of its most

important benefits:

Strong, healthy joints. Vitamin C regulates the synthesis of the structural

protein collagen, involved in building joint cartilage—especially important

during summer when hiking, biking, running, and other activities can take

a toll on joints. Studies also suggest that vitamin C improves healing of soft

tissue and tendon injuries.

Glowing skin. The role of vitamin C in collagen production, plus its powerful

antioxidant benefits, makes it essential for healthy, youthful skin. Studies

show that vitamin C helps diminish the appearance of fine lines and wrinkles,

protects skin from free-radical damage, and promotes faster wound healing.

Travel insurance. Your immune system can use some insurance before a summer

vacation. Vitamin C supports several components of the immune system, and

studies link deficiencies with impaired immunity and higher susceptibility

to infections. Plus, if you do get sick on your summer trip, vitamin C can ease

symptoms and shorten the duration of colds and respiratory tract infections.

A healthy heart. Summer heat, humidity, and exercise put stress on your

heart—keep yours strong with vitamin C. It’s linked with healthy cholesterol

levels and improved blood vessel health, and many studies show that a high

intake of vitamin C can reduce the risk of—and death from—heart disease.

Eye protection. Vitamin C supports the health of blood vessels in the eye and

protects against UV damage—especially important when you’re spending more

time in the sun. Additionally, studies suggest that vitamin C lowers the risk of

developing cataracts and, when taken with other essential nutrients, slows the

progression of age-related macular

degeneration (AMD) and loss of

visual acuity.

1Papayas

* One cup, cubed = 87 mg

* DV: 97 percent

Recipe Tips: Sprinkle cold papaya wedges

with chili powder and fresh lime juice; toss

papaya cubes with blackberries, baby

arugula, olive oil, and crumbled feta cheese;

purée papaya with pineapple cubes and

coconut milk for a tropical smoothie.

2

Yellow peppers

* One cup, chopped = 274 mg

* DV: 304 percent

Recipe Tips: Sauté yellow peppers, leeks,

and garlic, then purée with fresh basil

for a colorful alternative to tomato sauce;

grill halved yellow peppers then stuff with

quinoa, black beans, chopped tomatoes,

and avocado cubes; purée yellow peppers,

yellow tomatoes, green onions, cucumber,

and cilantro into a fresh, bright gazpacho.

3Broccoli

* One cup, cooked = 101mg

* DV: 112 percent

Recipe Tips: Cut broccoli into thin spears,

brush with olive oil, sprinkle with garlic

powder and cumin, and grill until tender;

simmer broccoli florets and yellow onions in

stock, then purée with coconut milk and chill

for a creamy soup; toss small broccoli florets

with baby spinach, shaved red cabbage,

grated carrots, and chopped strawberries,

and dress with a lemon-olive oil vinaigrette.

4Cantaloupe

* One cup, cubed = 58mg

* DV: 64 percent

Recipe Tips: Purée cantaloupe cubes with

fresh peaches and minced thyme and freeze

in an ice cream maker; toss diced cantaloupe

with minced serrano peppers, red bell

peppers, red onion, cilantro, and lime juice

for a zesty salsa; make a breakfast bowl

with cantaloupe balls, blueberries, Greek

yogurt, and low-sugar granola.

Photo: adobestock.com


make it!

Grilled Pepper Salad with Black Beans & Avocado

Serves 4

Break out the grill one last time this summer for this delicious,

easy-to-make, entrée salad.

1 lb. mini sweet peppers, coated with nonstick spray

1 medium red onion, sliced into ½-inch-thick rings, coated

with nonstick spray

1 15-oz. can no-salt-added black beans, drained and

rinsed

1 avocado, cubed

½ cup chopped fresh cilantro

1 Tbs. fresh lime juice

1 Tbs. olive oil

1 tsp. kosher salt

Black pepper to taste

1. Preheat grill to medium-high. Grill sweet

peppers and red onion rings on all sides

until grill marks appear, about 2 minutes

per side. Transfer to plate and let cool.

Discard pepper stems and seeds,

and chop peppers and onion

into small dice.

2. Combine beans, avocado,

cilantro, sweet peppers, and red

onion in salad bowl and toss with

lime juice, oil, salt, and pepper.

Per serving: 240 cal; 8g prot; 12g total

fat (1.5g sat fat); 29g carb; 0mg chol;

500mg sod; 10g fiber; 2g sugar

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

5Kiwi fruit

* One medium = 64mg

* DV: 71 percent

Recipe Tips: Purée kiwi chunks and

lime juice until smooth, add whole

raspberries and freeze in Popsicle

molds; toss kiwi slices with endive,

blackberries and goat cheese, and dress

with a lemon-basil vinaigrette; purée

kiwi with frozen bananas, baby spinach,

strawberries, and chia seeds for a fruity

morning smoothie.

6Strawberries

* One cup, sliced = 98mg

* DV: 109 percent

Recipe Tips: Toss strawberries with

aged balsamic vinegar, minced basil,

and coarsely ground black pepper,

and serve with a dollop of crème

fraîche or mascarpone cheese;

dip large strawberries in melted

dark chocolate and crushed walnuts;

purée strawberries with lemon juice,

honey, ice cubes, and mint leaves for a

refreshing, booze-free party beverage.

7Cherry tomatoes

* One cup = 19mg

* DV: 29 percent

Recipe Tips: Thread cherry tomatoes

on rosemary sprig skewers and grill

until tender; make Caprese salad with

whole cherry tomatoes, basil leaves,

olive oil, and fresh mozzarella cheese;

coarsely chop cherry tomatoes and

lightly sauté with diced yellow peppers,

baby spinach, red onion, and minced

thyme, and toss with pasta for a light,

fresh alternative to pasta sauce.

8Kale

* One cup, chopped = 80mg

* DV: 89 percent

Recipe Tips: Coat whole Tuscan kale

leaves with olive oil, sprinkle with sea

salt, and grill until crispy; finely chop

baby kale and toss with corn kernels,

grilled zucchini, red onion, avocado

cubes, and shredded Asiago cheese;

combine kale, green peas, basil,

pumpkin seeds, garlic, and olive oil

in a blender and process into a

creamy pesto.

AUGUST 2020 • 45


RECIPE 4 HEALTH *

Sheet-Pan Tandoori Chicken

Serves 4

Don’t skip the cilantro and lemon juice.

They are the final touches that will transport

you to a faraway place. Serve with brown

rice or a steaming plate of naan with Greek

yogurt for dipping.

1¾ lbs. bone-in, skin-on chicken parts

(any mix of thighs, drumsticks, and

breasts; wings not recommended)

½ cup nonfat Greek yogurt

4 cloves garlic, minced (about 4 tsp.)

1 Tbs. minced fresh ginger

1 Tbs. ground cumin

2½ tsp. chili powder, divided

1½ tsp. kosher salt, divided

1 15-oz. can reduced sodium chickpeas

1 small head cauliflower, chopped into

¾-inch wide florets (about 4½ cups)

1 sweet potato, peel-on, cut into ¾-inch

cubes (about 2 cups)

1½ Tbs. extra virgin olive oil

1 tsp. ground turmeric

1 large lemon, halved

Freshly chopped cilantro

1. Remove skin from chicken. Cut breasts in

half crosswise, if using.

2. To large resealable plastic bag, add yogurt,

garlic, ginger, cumin, 1 tsp. chili powder,

and 1 tsp. salt. Seal bag to remove air,

and squish ingredients together until

combined. Add chicken to bag, seal,

and shake to coat. Refrigerate at least

30 minutes, or up to 24 hours.

3. Preheat oven to 425°F and place rack in

center. Line large-rimmed baking sheet

with aluminum foil and coat generously

with nonstick cooking spray.

46 • AUGUST 2020

eating clean made easy

A Taste of India

Looking for something different? Try this creative take on the classic

Indian dish from Erin Clarke’s The Well Plated Cookbook.

make it!

BY ERIN CLARKE

Tandoori chicken is a warmly spiced, juicy chicken dish cooked at a high temperature in a clay oven. But if a trip to

India is not in your near future, how can you satisfy your craving for tandoori chicken at home? Make a sheet pan

rendition! This version is cooked in the oven, and the spices are available at any health food or grocery store. While

it’s not 100 percent authentic, the robust mix of spices and tenderness of the chicken resemble dishes abroad and at

Indian restaurants. Sweet potato, cauliflower, and chickpeas are added to make this an all-in-one meal.

4. Drain and rinse chickpeas, and pat

dry with paper towels, removing any

loose skins. Place chickpeas in large

mixing bowl.

5. Add cauliflower and sweet potato to bowl

with chickpeas. Drizzle with olive oil, and

sprinkle with remaining chili powder,

turmeric, and remaining salt. Toss to

evenly coat, and spread into single layer

on prepared baking sheet.

6. Remove chicken from bag, and shake off

any excess marinade. Arrange piece on

top of vegetables, and bake 15 minutes.

Remove pan from oven and carefully

stir veggies around to promote even

cooking. Return pan to oven, and bake

15–20 minutes more, until chicken

reaches internal temperature of 165°F

and juices run clear when sliced.

7. Squeeze lemon over chicken and veggies,

sprinkle with cilantro, and serve.

Per serving: 620 cal; 49g prot;34g total fat (9g sat

fat); 29g carb; 145mg chol; 1090mg sod; 9g fiber;

7g sugar

Excerpted from The

Well Plated Cookbook

by Erin Clarke

with permission of

Avery, an imprint of

Penguin Publishing

Group, a division of

Penguin Random

House LLC. Copyright

© Erin Clarke,

2020.

Photo: Courtesy of Avery⁄Penguin Random House


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AUGUST 2020 • 47


COOK WITH SUPPLEMENTS *

easy ways to boost your nutrition

Crazy for Keto Chaffles

Simpler than cloud bread and other keto-friendly bread alternatives,

chaffles are really just waffle-shaped cheese omelets. The cheese

creates a crisp crust similar to a traditional waffle—and collagen

powder adds beauty benefits.

In case you’ve missed out on the social

media buzz, chaffles are one of the latest

low-carb bread replacement crazes.

Chaffles equals cheese plus waffle. There’s

one more ingredient to this mathematical

equation—eggs, which give the chaffle

recipe structure and some volume.

The easiest way to make a chaffle:

Use a waffle maker. You could technically

cook chaffles in a pan or in the oven,

but you won’t get the unique waffle

shape and aesthetic if you don’t use a

waffle maker.

You can make chaffles from the

two-ingredient recipe here (eggs and

cheese), but we wanted more structure

and that crisp bite of freshly toasted

waffles. So we added almond flour and

collagen peptides (you can also use

whey protein).

Keto Chaffles

Serves 1

You can add ingredients to this base recipe

to suit any savory or sweet craving you

might have. For example, add 2 Tbs. ranch

dressing into the mixing bowl with the

other batter ingredients for a little extra kick.

Primal Kitchen Avocado Oil Spray

1 egg

½ cup shredded cheddar cheese

1 Tbs. almond flour

1 scoop Primal Kitchen

Collagen Peptides

1. Heat waffle maker for

a minute or two, and

spray inside with

Avocado Oil Spray.

2. In mixing bowl, crack

one egg. Add

shredded cheese,

Primal Kitchen

Collagen Peptides

did you know ...

Collagen peptides help

support hair, skin, and nails,

and pair perfectly with many

recipes, including savory

soups, shakes, smoothies,

coffee, baked goods—and

of course chaffles!

almond flour, and collagen peptides.

Whisk the mixture until combined.

3. Pour chaffle mixture into waffle

maker, and cook 3–4 minutes.

Using a spatula, carefully remove

the chaffle and place on plate to

serve.

Per serving: 380 cal; 31g prot; 27g total

fat (12g sat fat); 4g carb; 240mg chol;

480mg sod; 1g fiber; 1g sugar

Recipe courtesy PrimalKitchen.com.

Photo courtesy of PrimalKitchen.com

48 •

AUGUST 2020


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