Better Nutrition August 2020

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AUGUST <strong>2020</strong> * betternutrition.com<br />

BOOST<br />

YOUR<br />

HEALTH!<br />

7<br />





Kids’ <strong>Nutrition</strong>:<br />

Creative Lunch Ideas<br />

for School or Home<br />

MCT vs.<br />

Coconut Oil:<br />

What’s the<br />

Difference (and yes,<br />

there is one!)<br />

p. 38<br />



SO TIRED<br />

(& HOW TO FIX IT)<br />

8 Foods<br />

Loaded with<br />







Garden of Life is proud to introduce our new Dr. Formulated<br />

†<br />




<strong>August</strong> <strong>2020</strong> / Vol. 82 / No. 8<br />

26<br />

32<br />

features<br />

28<br />

Make nutrition<br />

fun again with<br />

our selection<br />

of healthy,<br />

kid-friendly<br />

recipes—<br />

including these<br />

Macaroni<br />

Pizza bites.<br />

Pack Up the Fun with<br />

Healthy Kids’ Lunches<br />

Whether your kids are heading back to<br />

their brick-and-mortar school this fall, or<br />

distance-learning around the kitchen table,<br />

nothing ensures academic success like a<br />

healthy diet. Packed with flavor and oh-so-easy<br />

to make, these delicious recipes will help you<br />

get the school year off on the right track.<br />

7 Easy Ways to Make Your<br />

Immune System Stronger<br />

In these days of global pandemics, maintaining<br />

your natural defenses against harmful invaders<br />

has never been more important. And the<br />

good news is that it’s also never been easier.<br />

Here are seven simple strategies for healthful<br />

living—including diet, exercise, and supplement<br />

advice—that anyone can adopt to defend<br />

against illness.<br />

departments<br />


How to Use Essential Oil Sprays<br />

to Ward Off Ticks<br />

Protect yourself the natural way.<br />


Purely Elizabeth<br />

This company started with a single<br />

batch of muffins.<br />


Crystal Clear<br />

Ease anxiety, curb cravings, and<br />

more with healing stones.<br />

14 HOT BUYS<br />

Enhance Your Wellness<br />

Natural products we’re excited about.<br />

16 CHECK OUT<br />

Beta-Glucans: What You Need<br />

to Know<br />

The amazing health benefits of<br />

these unheralded immune boosters.<br />


Can Improving Heart Health<br />

Reduce COVID Risk?<br />

The short answer is: Yes!<br />


Why Am I Always Tired?<br />

Causes and cures for chronic fatigue.<br />


Oils and Serums for Hair Repair<br />

Nourish your overstressed tresses.<br />


MCT Oil vs. Coconut Oil: What’s<br />

the Difference?<br />

Sorting out these popular fats.<br />


Cooking with Whole Fish<br />

Serious next-level grilling tips.<br />


Get More Vitamin C<br />

Great sources that aren’t oranges.<br />


A Taste of India<br />

Spice it up with tandoori chicken.<br />


Crazy for Keto Chaffles<br />

Meet the low-carb answer to waffles.<br />

CLICK ON<br />

THIS!<br />



For links to studies<br />

cited in our articles<br />

and other helpful<br />

sites and books, visit<br />

betternutrition.com.<br />

FREE eBOOK!<br />

Be Well: Immune-<br />

Boosting Foods,<br />

Recipes, & Herbs<br />

Here’s a way<br />

to make the<br />

munchies support<br />

your immune<br />

system—and fight<br />

the Quarantine<br />

15—with five easy,<br />

healthy treats<br />

for any occasion.<br />

Plus, learn about<br />

the seven things<br />

that weaken your<br />

immune system,<br />

and read up on four<br />

immune-fortifying<br />

herbs you’ll want<br />

to take.<br />

NEW!<br />


We’re answering<br />

questions and sharing<br />

natural solutions for<br />

everyday wellness.<br />

New blogs monthly,<br />

including Guest<br />

Editor posts from<br />

leading-edge health<br />

experts such as Jonny<br />

Bowden, PhD, RD.<br />



Receive timely<br />

articles, recipes,<br />

eBooks, and exclusive<br />

giveaways in<br />

your inbox weekly<br />

with our newsletter<br />

Healthy Buzz.<br />

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

2 • AUGUST <strong>2020</strong>


All About<br />

Immunity<br />

I recently heard from a reader who<br />

requested more information on immune<br />

health. He wanted to know how he and<br />

his family and friends could continue<br />

to stay healthy using herbs and other<br />

natural remedies. “Please keep all the<br />

immunity tips coming,” he said. You<br />

got it!<br />

We’ve stepped up our coverage on<br />

immune health since the coronavirus<br />

pandemic began. And this month is no<br />

exception. There’s advice on fortifying<br />

your defenses, adopting healthier habits,<br />

making healthy (and fun!) lunches for<br />

your kids, using beta-glucan supplements<br />

to enhance immune function, adding<br />

vitamin C-rich foods to your diet, and<br />

more. Almost every article is related,<br />

in one way or another.<br />

For advice on COVID-19 from the<br />

front lines, we turned to Jeanette Ryan,<br />

DC, IFMCP, who wrote “Can Improving<br />

Heart Health Reduce COVID Risk?” on<br />

p. 18. Ryan has been treating patients<br />

with mild cases of the virus using<br />

natural therapies. “There are a number<br />

of things you can do to greatly improve<br />

your immune response and avoid<br />

becoming infected with COVID-19, and<br />

then if you do, to lessen the severity of<br />

symptoms,” says Ryan.<br />

When it comes down to it, immune<br />

health is at the core of our overall health<br />

and well-being—and preserving it has<br />

never been more critical. Consider us<br />

your source for natural immune health.<br />

Also, head to betternutrition.com for<br />

additional content and blogs on this<br />

topic, including related articles on<br />

stress, depression, exercise, and more.<br />

Be well!<br />

nbrechka@aimmedia.com<br />

*<br />

*<br />

*<br />

*<br />

*<br />

*<br />

*<br />

*<br />

*<br />

*<br />

*<br />

Our Writers<br />

Meet the passionate<br />

people behind this issue<br />

of <strong>Better</strong> <strong>Nutrition</strong>!<br />

Jeannette Bessinger, CHHC, is an<br />

award-winning educator, author of multiple<br />

books, and a real food chef. She’s helped<br />

thousands of people make lasting changes<br />

to unhealthy habits. jeannettebessinger.com<br />

Jonny Bowden, PhD, CNS, is a boardcertified<br />

nutritionist and the bestselling<br />

author of 15 books, including The 150<br />

Healthiest Foods on Earth and Living<br />

Low Carb. jonnybowden.com<br />

Kimberly Lord Stewart is an awardwinning<br />

journalist who has worked for<br />

leading natural product publications since<br />

1996. She’s the author of Eating Between the<br />

Lines. eatingbetweenthelines.net<br />

Emily A. Kane, ND, LAc, has a private<br />

practice in Juneau, Alaska, where she lives<br />

with her husband and daughter. She is the<br />

author of two books on natural health,<br />

including Managing Menopause Naturally.<br />

dremilykane.com<br />

Chris Mann is a California-based wellness<br />

writer and interviewer with 20 years’ experience<br />

in natural health publishing. He is also an entertainment<br />

author and podcaster. ChrisMann.tv<br />

Jeanette Ryan, DC, IFMCP, is a Los<br />

Angeles-based functional medicine doctor<br />

known for her integrated and highly customized<br />

healing programs. drjeanetteryan.com<br />

Melissa Diane Smith, Dipl. Nutr., is<br />

a holistic nutritionist who has 25 years<br />

of clinical experience and specializes in<br />

using food as medicine. She is the author<br />

of Going Against GMOs and other books.<br />

melissadianesmith.com<br />

Sherrie Strausfogel has been writing<br />

about natural beauty for more than 20 years.<br />

Based in Honolulu, she also writes about<br />

spas, wellness, and travel. She is the author<br />

of Hawaii’s Spa Experience.<br />

Lisa Turner is a chef, food writer, product<br />

developer, and nutrition coach in Boulder, Colo.<br />

She has more than 20 years of experience<br />

in researching and writing about nourishing<br />

foods. lisaturnercooks.com<br />

Vera Tweed has been writing about<br />

supplements, holistic nutrition, and fitness<br />

for more than 20 years. She is the editorial<br />

director at Natural Health Connections and<br />

author of Hormone Harmony. veratweed.com<br />

Neil Zevnik is a private chef specializing<br />

in healthy cuisine, with clients who have<br />

included Jennifer Garner, Charlize Theron,<br />

and the CEO of Disney. neilzevnik.com<br />


Editor in Chief<br />

Creative Director<br />

Executive Editor<br />

Associate Editor<br />

Digital Editor<br />

Copy Editor<br />

Beauty Editor<br />

Contributing Editors Vera Tweed, Helen Gray<br />

Contributing Writers<br />

Print Ad Coordinator<br />

Prepress Manager<br />

Prepress Specialist<br />

Editorial Offices<br />

General Manager<br />

AIM Retail Group<br />

Integrated Media Sales<br />

Director<br />

Director of Retail Sales<br />

Senior Brand Marketing<br />

Manager<br />

Marketing Designer<br />

Accounting & Billing<br />

Nicole Brechka<br />

Rachel Joyosa<br />

Jerry Shaver<br />

Elizabeth Fisher<br />

Maureen Farrar<br />

James Naples<br />

Sherrie Strausfogel<br />

Jonny Bowden, PhD, CNS, Jeannette<br />

Bessinger, CHHC, Emily A. Kane, ND,<br />

LAc, Chris Mann, Jeanette Ryan, DC,<br />

Melissa Diane Smith, Kim Stewart,<br />

Lisa Turner, Neil Zevnik<br />

Kim Hoff<br />

Joy Kelley<br />

Idania Mentana<br />

512 Main Street, Suite 1<br />

El Segundo, CA 90245<br />

310-873-6952<br />

Rob Lutz<br />

rlutz@aimmedia.com<br />

970-291-9029<br />

Kevin Gillespie<br />

kgillespie@aimmedia.com<br />

Joshua Kelly<br />

jkelly@aimmedia.com<br />

800-443-4974, ext. 702<br />

(For front cover imprint changes,<br />

email BNImprints@aimmedia.com<br />

or call 702-587-8583)<br />

Kristen Zohn<br />

kzohn@aimmedia.com<br />

917-860-8733<br />

Judith Nesnadny<br />

jnesnadny@aimmedia.com<br />

Linda Koerner<br />

513-318-0325<br />



Chairman & CEO Andrew W. Clurman<br />

Executive Vice President & Chief Financial Officer Brian Sellstrom<br />

Chief Technology Officer Nelson Saenz<br />

Senior Vice President of Operations Patricia B. Fox<br />

Vice President, Production and Manufacturing Barb Van Sickle<br />

Vice President, People & Places JoAnn Thomas<br />

AIM Board Chair Efrem Zimbalist III<br />

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

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

fax 303-443-9757. ©<strong>2020</strong> Cruz Bay Publishing. All rights reserved. Mechanical requirements and<br />

circulation listed in Standard Rate and Data Service. The opinions expressed by the columnists and<br />

contributors to BETTER NUTRITION are not necessarily those of the editor or publisher. Fraudulent<br />

or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume<br />

liability for all content of advertising and for any claims arising therefrom. Articles appearing in<br />

BETTER NUTRITION may not be reproduced in whole or in part without the express permission of the<br />

publisher. BETTER NUTRITION does not endorse any form of medical treatment. The information<br />

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

physician or other medical professional before undertaking any form of medical treatment.<br />

4 •<br />

AUGUST <strong>2020</strong>



HOW TO USE<br />


SPRAYS<br />


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

outdoors. They attach to your skin, feed on your blood, and can transmit Lyme<br />

disease or other infections in the process. Chemical repellents, such as DEET,<br />

are effective, but toxic. Luckily, they aren’t the only choice.<br />

“Essential oil sprays can be helpful,” says Drew Sinatra, ND, a naturopath<br />

in Northern California who treats many patients with Lyme disease and other<br />

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

“They’re certainly less toxic.”<br />

When Essential Oils Work Best<br />

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

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

touching a lot of the plant matter—I think they’ll<br />

be safe,” says Sinatra. But a chemical repellent<br />

may be more prudent when you’re heading<br />

into dense wilderness.<br />

Other Essential Precautions<br />

Regardless of the type of repellent, Sinatra<br />

emphasizes one basic step: “You have to be<br />

doing regular tick checks.” When hiking<br />

in dense vegetation, wear light-colored<br />

clothing, tuck pants into boots, and look<br />

for ticks—often. Watch out for ticks in<br />

decaying leaves on the ground, as well.<br />

Essential Oils<br />

to Look For<br />

Ticks can tell that<br />

you’re coming by detecting<br />

breath, body odors, body<br />

heat, moisture, and vibrations.<br />

Essential oils (and chemical<br />

bug sprays) interfere with the<br />

ticks’ senses, making you less<br />

desirable as a host. When added<br />

to a carrier oil, such as coconut<br />

oil, these are some of the main<br />

essential oils that repel ticks<br />

and other insects:<br />

* Geranium<br />

* Cedarwood<br />

* Peppermint<br />

* Rosemary<br />

* Thyme<br />

* Castor<br />

* Citronella<br />

* Clove bud<br />

* Lemongrass<br />

* Soybean<br />

Many of these oils can be found<br />

in natural bug sprays and balms<br />

for people and pets. Apply every<br />

30–60 minutes.<br />

Illustration: adobestock.com<br />

6 • AUGUST <strong>2020</strong>

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ART<br />

Lowers Stress<br />

and Anxiety<br />

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

time to start using them again, as multiple studies have found that making art<br />

reduces stress and anxiety.<br />

In one study of healthy adults, researchers used saliva tests to measure levels<br />

of cortisol, the stress hormone, before and 45 minutes after creating a piece<br />

of art. Levels of cortisol dropped significantly by the second test, and study<br />

participants enjoyed the experience and felt more relaxed.<br />

Another study tested the effect of making art on anxiety among college<br />

students during the week before final exams. Tests showed significantly reduced<br />

anxiety after creating the art.<br />

In both studies, participants experienced benefits regardless of their previous<br />

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

used—felt tip pens, paint, modeling clay, pencils, crayons, or other materials to<br />

create a collage. Coloring predesigned shapes was also shown to be therapeutic.<br />

8 WEEKS<br />

Just 8 weeks of eating more<br />

vegetables and fruits and<br />

less junk food lowered blood<br />

pressure and reduced heart<br />

damage in a study of more<br />

than 300 women and men<br />

with an average age of 45.<br />

The critical change was<br />

increasing the number of<br />

vegetable-and-fruit servings<br />

from about 3.5 daily—the<br />

American average—to about 9<br />

servings per day while eliminating<br />

most junk food and sweets.<br />

8 • AUGUST <strong>2020</strong><br />




DAMAGE<br />

An animal study has found that<br />

BioCell collagen, an ingredient<br />

in many supplements, protects<br />

against damage from the<br />

sun’s UVB rays, reducing skin<br />

inflammation, loss of moisture,<br />

loss of elasticity, and wrinkling.<br />

BioCell collagen is a patented,<br />

naturally occurring combination<br />

of type II collagen, chondroitin<br />

sulfate, and hyaluronic acid that is<br />

extracted from chicken sternums.<br />

An earlier study of 128 women<br />

found that BioCell helped reduce<br />

signs of aging in women’s skin<br />

compared to a placebo, improving<br />

moisture and plumpness of skin,<br />

increasing elasticity, and reducing<br />

facial lines and wrinkles. The<br />

dosage used in the study was 500<br />

mg, taken twice daily for 12 weeks.<br />

“This landmark research is<br />

especially encouraging for<br />

women who are seeking safe and<br />

effective options for meeting<br />

their skin health and appearance<br />

goals, including those who are<br />

considering or already using<br />

cosmetic procedures to address<br />

skin aging,” says study coauthor<br />

Alexander Schauss, PhD.<br />

Photos: adobestock.com

Make Yourself Unsinkable:<br />

New Film Examines the Power of<br />

Positive Thinking<br />

In the new documentary<br />

Unsinkable, Sonia Ricotti,<br />

author of a book by the same<br />

name, explores the secret to<br />

bouncing back quickly when<br />

life knocks you down.<br />

Whether it’s a global crisis,<br />

financial difficulties, a divorce,<br />

health issues, the death of<br />

a loved one, or the loss of a<br />

job, we all at some point<br />

experience the pain, hurt,<br />

and suffering of difficult<br />

events that occur in our lives.<br />

Drawing on Ricotti’s own<br />

experiences—with advice<br />

from many of the world’s<br />

bounce-back<br />

experts, scientists,<br />

and teachers—the<br />

film explains how<br />

anyone can go from<br />

feeling stressed,<br />

worried, and fearful<br />

to experiencing<br />

calm, peace, and<br />

happiness.<br />

According to<br />

the movie, about<br />

80 percent of<br />

the thoughts we<br />

have each day<br />

are negative, and<br />

they cause most<br />

of our suffering.<br />

Negative thoughts about<br />

events that have happened<br />

to us are stories we make<br />

up about ourselves, and<br />

they stick with us. What<br />

we put our attention on<br />

grows stronger in our lives.<br />

When we shift negative<br />

thoughts into positive ones<br />

and change limiting beliefs<br />

into empowering “can-doit”<br />

beliefs, we can shift our<br />

lives, says Ricotti.<br />

Learn more about the<br />

movie, or view it for free,<br />

at unsinkablemovie.com.<br />

—Melissa Diane Smith<br />

Why Exercise<br />

Improves Memory<br />

It’s been known for some time that<br />

aerobic exercise improves memory,<br />

but research at UT Southwestern<br />

Medical Center in Dallas has only<br />

just begun to unravel why it works.<br />

A group of 30 people age 60 or<br />

older with memory problems were<br />

assigned to one of two groups for<br />

a year-long fitness program: aerobic<br />

exercise or stretching. Memory in<br />

the aerobic group increased by<br />

47 percent but did not improve<br />

significantly in the stretching group.<br />

Brain scans, taken before and after<br />

the program, showed that aerobic<br />

exercise markedly improved blood<br />

flow to certain parts of the brain.<br />

Photos: adobestock.com<br />


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

up recovery from a hysterectomy, according to a European study. Compared to a placebo, Robuvit reduced<br />

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

weeks of recovery. A dose of 300 mg per day was used in the study.<br />

AUGUST <strong>2020</strong> • 9


companies fostering personal & global well-being<br />

Purely Elizabeth<br />

How entrepreneur Elizabeth Stein turned a batch of homemade<br />

muffins into a thriving and socially conscious food business.<br />


“Start a natural foods company.” That<br />

was Elizabeth Stein’s declaration to her<br />

holistic nutrition instructor when asked<br />

about her “unpredictable future.”<br />

Not long after, she was attending<br />

a local triathlon expo to promote her<br />

newly minted nutrition services, only<br />

everyone seemed far more interested<br />

in the healthy homemade muffins<br />

she brought to lure them in. “When<br />

everyone kept asking where they could<br />

purchase the muffins, the light bulb<br />

went on,” she says.<br />

This was pretty much before anyone<br />

outside the “health food” community<br />

was aware of nutritional powerhouses<br />

such as chia seeds, quinoa, almond<br />

flour, coconut oil, and the like—all of<br />

which she had learned about in her<br />

holistic nutrition training.<br />

Her path was now clear, and thus<br />

was born Purely Elizabeth. “My mission<br />

as a nutrition counselor was to help<br />

my clients live a healthier, happier<br />

lifestyle,” says Stein. “This was a way<br />

to take that same purpose but help a<br />

much larger audience on their wellness<br />

journey. This is our guiding star and<br />

what excites me each day.”<br />

Stein admittedly knew nothing<br />

about the food business, and her<br />

learning curve was steep but successful.<br />

“I learned that you don’t have to have<br />

all the answers, just put one foot<br />

in front of the other and move it<br />

forward each day.”<br />

After starting with gluten-free muffin<br />

and pancake mixes, she continued on<br />

to create Ancient Grain granola mixes<br />

that are a healthy food lover’s dream—<br />

non-GMO, organic, gluten-free, vegan,<br />

with no additives or soy. The crowd<br />

went wild, as the saying goes, and<br />

sales skyrocketed.<br />

“When you<br />

eat better, you<br />

feel better. It’s<br />

that simple,”<br />

says Elizabeth<br />

Stein, founder<br />

of Purely<br />

Elizabeth.<br />

10 • AUGUST <strong>2020</strong>

make it!<br />

Salmon & Asparagus Dill Rolls<br />

Serves 4<br />

Serve this with a handful of mesclun greens<br />

dressed with olive oil and fresh lemon juice for a<br />

perfect summer supper.<br />

2 large organic pastured eggs<br />

¼ cup non-GMO canola oil<br />

1/3 cup 2% organic milk<br />

2 Tbs. water<br />

1 cup Purely Elizabeth Ancient<br />

Grain Pancake Mix<br />

2 Tbs. snipped fresh dill<br />

½ tsp. kosher salt<br />

Non-GMO canola oil cooking spray<br />

1¼ lbs. salmon fillet<br />

1 Tbs. O Olive Oil lemon olive oil, divided<br />

1 lb. pencil asparagus<br />

1 cup heirloom cherry tomatoes, chopped<br />

Handful of Italian flat-leaf parsley leaves<br />

1. Lightly whisk together eggs, oil, milk, and water. Stir in pancake<br />

mix, dill, and salt. Do not overmix.<br />

2. Heat 8-inch skillet over medium heat, and spray with cooking<br />

spray. Pour in ¼ cup batter and quickly tilt and turn pan to<br />

cover bottom. Cook about 40 seconds, flip, and cook 40<br />

seconds more. Remove to plate. Continue to make pancakes<br />

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

pancakes on plate to prevent sticking.)<br />

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

drizzle with 2 tsp. lemon oil, and salt and pepper to taste. Bake<br />

16–18 minutes until cooked through. For last 10 minutes of<br />

cooking, drizzle asparagus with remaining lemon oil and add to<br />

baking sheet with salmon.<br />

4. Allow salmon to cool a bit, then flake into pieces. Divide the<br />

salmon and asparagus among pancakes, and roll each into a<br />

tube. Arrange two each on four dinner plates. Scatter chopped<br />

tomatoes and parsley leaves on top, and serve.<br />

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

chol; 610mg sod; 5g fiber; 5g sugar<br />

Photo: (top) Pornchai Mittongtare; Styling: Robin Turk; Food Stylist: Claire Stancer<br />

More innovative products followed,<br />

convenient foods made from cauliflower,<br />

cashews, coconut, amaranth, reishi, and<br />

flax. Stein’s latest offering is a line of<br />

pancake mixes that combine extraordinary<br />

nutrition with exceptional taste.<br />

Giving back is at the core of Purely<br />

Elizabeth. It is a certified B-Corp<br />

company that donates to nonprofits<br />

that strive to preserve the health of the<br />

planet and its inhabitants: Slow Food<br />

USA, Wellness in Schools, the Fruit<br />

Tree Planting Foundation, the Rodale<br />

Institute, Charity: Water, and more.<br />

“My greatest motivating factor was and<br />

continues to be our greater purpose.<br />

When you know your why, it makes<br />

everything you do light up.”<br />

Stein sums it up this way: “We believe<br />

that food can heal. When you eat better,<br />

you feel better. It’s that simple.” To<br />

which I reply, “Amen.”<br />

AUGUST <strong>2020</strong> • 11


stay-healthy secrets from leading experts<br />

Crystal Clear<br />

Jewelry historian Carol Woolton, author of The New Stone Age:<br />

Ideas and Inspiration for Living with Crystals,<br />

cuts through the hype about these fascinating stones.<br />


Jewelry historian, editor, and stylist<br />

Carol Woolton has long loved crystals—<br />

from her moss agate earrings to the<br />

large Madagascan rose quartz in her<br />

sitting room. But in recent years, the<br />

London-based British Vogue jewelry<br />

editor went from purely romancing<br />

these stones to researching them and<br />

their ever-growing, widespread appeal.<br />

“I looked at the books on the market<br />

and thought none really resonated with<br />

me,” she says. “I think to me, like probably<br />

a lot of people,<br />

putting too much<br />

science in it takes<br />

the romance, the<br />

mystery, and the<br />

magic away—and<br />

I didn’t want a<br />

geology book. And<br />

at the other end of<br />

the spectrum was<br />

a little bit too what<br />

I say is woo-woo.<br />

I don’t believe if<br />

you put garnets<br />

on your head<br />

you’re going to<br />

cure a migraine.<br />

I wanted to know<br />

what I did believe,<br />

Win a copy of The<br />

New Stone Age!<br />

We have 5 books<br />

to give away. Email<br />

your name and<br />

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and I sort of set off on this exploration<br />

that took me everywhere.”<br />

Woolton weaves historical analysis<br />

with expert interviews and the stories<br />

of empowered women sharing their<br />

experiences with these natural wonders in<br />

The New Stone Age: Ideas and Inspiration<br />

for Living with Crystals. Given the<br />

seismic shifts in daily living forced by<br />

COVID-19, the book serves even more<br />

than originally intended as a guide to<br />

thriving from the inside out.<br />

“I couldn’t have known that when the<br />

book would be published, it would be in<br />

the middle of this pandemic,” she says,<br />

“and it was like, my God, this is kind of<br />

the worst time and the most interesting<br />

time for it come out. Because people are<br />

alone, they’re isolated, they’re desperate<br />

for that connection to nature. People<br />

have been locked inside, they’ve missed<br />

loved ones, they want connections, and<br />

I feel like it’s a really opportune time<br />

for it to have come out. It’s the time that<br />

everyone wants to think about their<br />

well-being and how to improve and<br />

their connection with human beings<br />

and the wider world.”<br />

12 • AUGUST <strong>2020</strong>

Everyone Wants to Know …<br />

BN: Which stones can help us cope with<br />

stress in these anxiety-ridden—and very often<br />

tech-overloaded—times?<br />

CW: I’ve got my black tourmaline here on my desk<br />

by my computer, and shungite is the same—that’s<br />

another black stone that kind of absorbs your own<br />

stress as well as the electromagnetic stress from your<br />

devices. I think we can all get overwhelmed by that.<br />

I know how I feel when I scroll through social media.<br />

We all do it for work, but the panic actually upsets<br />

me a bit. The black tourmaline gives you a bit of<br />

clarity and perspective, and it’s going to take all that<br />

negativity and get it away from you and act as a sort<br />

of buffer to bounce all of that out.<br />

Some people seem to suck your energy away, so it’s<br />

like a filter for it, too. As I said in the book, it chucks<br />

out anything that you haven’t really invited in. So it<br />

can protect you in that way.<br />

BN: You write about using agate—which occur<br />

in a range of earthy colors—to revive plants<br />

and possibly revitalize your garden. How has<br />

that worked?<br />

CW: My garden is blooming! And I have to say I just<br />

love moss agate. If I ever have a difficult meeting or a<br />

difficult day, or I have to do something that I’m nervous<br />

about, I find I always get drawn to my big pair of moss<br />

agate disc earrings. They’re the ones I go to. I always<br />

wear them. And they do the trick. I feel better prepared<br />

and more confident. They’re my<br />

familiar friends to go with me.<br />

Again, I’m just trying to have a different response to<br />

a familiar mindset when you want to do something.<br />

It’s going to help put a new default set button on that<br />

mindset that takes you back to the addictive patterns.<br />

Maybe shove it on top of the fridge, and then every time<br />

you look at it, you think, hold on a minute. This is the<br />

intention: Get near the amethyst, step away from the<br />

peanut butter. And use it in that way. A lot of people<br />

put amethyst in their bedroom, too, under their pillows<br />

to soothe an overactive mind and leave space for more<br />

positive things to come into your head and maybe more<br />

creative things.<br />

BN: So various stones placed strategically<br />

throughout our homes—especially during<br />

lockdowns—can change our minds and<br />

thus change our lives?<br />

CW: Yes. They make you think of the wider world—<br />

which, when you’ve been locked inside, is so important—that<br />

the earth perseveres, that there is a sense of<br />

permanence. I think all our anxiety levels have shot up.<br />

If you just look at a stone and think, “we will persevere,<br />

we will survive,” you can use these stones as a comfort.<br />

If you’re feeling more relaxed, your cortisol levels drop,<br />

you feel calmer. And mindfulness has evidence-based<br />

benefits, and that can have a knock-on effect. You feel<br />

emotionally calm and you’re not making decisions based<br />

on panic and fear. You’ll make better decisions—and<br />

that’s a better way to live your life.<br />

Photos: adobestock.com<br />

BN: How can we use purple<br />

amethyst to calm or contain<br />

emotional eating?<br />

CW: I’m very good at helping people<br />

have a sense of boundary and<br />

containment. I spent time with this<br />

holistic health professional named<br />

Michael Skipwith. He works with a<br />

lot of severe trauma patients with<br />

post-traumatic stress disorder after<br />

combat in war. He said he really uses<br />

it as one of his tools to help people<br />

when their body and psyche have<br />

been fragmented. It’s literally having<br />

something to hold onto and sort of<br />

believe in. It helps with their sense<br />

of structure and in clearing trauma.<br />

AUGUST <strong>2020</strong> • 13

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latest ways to feel and look great.<br />

❸ Go a Little Nutty<br />

Meet the newest<br />

additions to Once Again’s<br />

line of awesome nut<br />

butters: Sunflower Hemp<br />

Butter and Maple Almond<br />

Butter. The first is made<br />

with organic hemp oil<br />

and organically grown<br />

sunflower seeds, roasted<br />

and milled for an ultra<br />

creamy texture. It’s<br />

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verified, and vegan.<br />

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❹ A Pasta Everyone<br />

Can Enjoy<br />

Jovial Foods Cassava Flour<br />

Pastas are crafted in Italy<br />

by artisan pasta makers<br />

using the same family<br />

traditions for over a<br />

century. Made with<br />

cassava flour, a nutty,<br />

starchy root vegetable<br />

(also called yuca), this<br />

line of pastas cook up<br />

firm and are free from<br />

gluten, grains, the top<br />

8 allergens, legumes,<br />

gums, and lectin. It's<br />

also Paleo-friendly,<br />

kosher, and non-GMO.<br />

❹<br />

❺ Everything Is<br />

Coming Up Rosehips<br />

Did you know rosehips<br />

are one of nature’s best<br />

immunity boosters?<br />

They have 25–40<br />

times more vitamin C<br />

by weight than citrus<br />

fruits. Now you can<br />

easily enjoy them with<br />

NADI Wild Rosehip juices<br />

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elderberry, hibiscus,<br />

blackberries, blueberries,<br />

and plums). The juices<br />

have no sugar added<br />

and are non-GMO<br />

and organic.

CHECK OUT *<br />

If you’ve been searching for ways to<br />

improve your immunity, you’ve probably<br />

heard about beta-glucans, a type of fiber<br />

found in the cell walls of foods such as<br />

cereal grains, mushrooms, yeast, and<br />

seaweed. Dozens of studies suggest<br />

that different kinds of beta-glucans<br />

can lower cholesterol and triglycerides,<br />

decrease blood pressure, reduce<br />

inflammation, improve insulin<br />

resistance, protect against diabetes,<br />

and reduce the risk of cancer.<br />

Beta-Glucans Activate Immune Cells<br />

What’s especially important right<br />

now—beta-glucans are one of the<br />

best-studied immune supplements on<br />

the market, and may protect against<br />

viral, bacterial, and other infections.<br />

They’re thought to work by activating<br />

immune cells, enhancing the function<br />

of natural killer cells and white blood<br />

cells that engulf and consume foreign<br />

16 • AUGUST <strong>2020</strong><br />

guide to cutting-edge supplements<br />

Beta-Glucans:<br />

What You Need to Know<br />

These biologically active compounds have multiple—often<br />

profound—health benefits, including immune protection.<br />


invaders, and improving the<br />

body’s potential to defend<br />

against invading<br />

viruses, bacteria, and<br />

other pathogens.<br />

Beta-glucans<br />

are especially<br />

important in the<br />

management and<br />

prevention of respiratory<br />

tract infections,<br />

and can support the<br />

body’s natural immune<br />

response in times of stress and<br />

increased susceptibility to infection.<br />

In a study from the journal Nutrients<br />

of moderately to highly stressed<br />

participants, those who received either<br />

250 mg or 500 mg of beta-glucans<br />

reported fewer upper respiratory tract<br />

infection symptoms, better overall<br />

health, increased vigor, and decreased<br />

tension, fatigue, and confusion.<br />

Best Food Sources<br />

You’ll find naturally<br />

occurring beta-glucans<br />

in several foods,<br />

including grains,<br />

mushrooms, and<br />

yeast. Barley and<br />

oats have the highest<br />

beta-glucan levels<br />

of cereal grains;<br />

other grains, including<br />

wheat, rice, and rye,<br />

contain lower amounts.<br />

Mushrooms—especially reishi,<br />

shiitake, maitake, and chaga—are rich<br />

in beta-glucans. Other sources include<br />

Saccharomyces cerevisiae yeast (nutritional<br />

and baker’s yeast) and some types of<br />

seaweeds, especially Laminaria sp., a group<br />

of brown algae commonly known as kelp.<br />

Beta-Glucan Supplements:<br />

What to Look for<br />

It’s difficult, however, to get beneficial<br />

amounts of beta-glucans from food,<br />

especially the types known for immune<br />

support. To really increase your infection<br />

protection, choose a well-formulated<br />

supplement. Beta-glucans vary in<br />

structure, which impacts their biological<br />

activity. In studies, beta 1,3/1,6 glucan<br />

products have the most significant<br />

immunological benefit and offer the<br />

best protection against bacterial and<br />

viral infections. And the source is<br />

important. Beta 1,3/1,6 glucan derived<br />

from S. cerevisiae yeast is the most studied<br />

form for immune support, and has been<br />

shown to protect against pathogens and<br />

significantly reduce infections.<br />

Photo: adobestock.com

What Are Alpha-Glucans?<br />

In addition to beta-glucans, mushrooms<br />

also contain alpha-glucans, which<br />

may also improve immunity. In fact,<br />

mushroom-derived glucans have<br />

been licensed as successful immunemodulating<br />

and cancer-preventive<br />

drugs in Japan since 1983.<br />

One mushroom-derived compound<br />

in particular—active hexose correlated<br />

compound, or AHCC—is an alphaglucan-rich<br />

proprietary extract that has<br />

a broad range of effects on the immune<br />

system. For the best protection, look for<br />

a beta-glucan supplement labeled “beta<br />

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

or choose AHCC or a beta- glucan-rich<br />

mushroom supplement.<br />

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

EpiCor and Wellmune. Here’s what makes them unique:<br />

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

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

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

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

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For a complete list of EpiCor research, visit epicorimmune.com.<br />

Photo: adobestock.com<br />

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

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

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

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AUGUST <strong>2020</strong> • 17


Leading physicians and scientists on the<br />

front lines of the COVID-19 pandemic<br />

have uncovered a strong link between<br />

the virus and cardiovascular disease.<br />

This emerging theory explains, in part,<br />

why people with pre-existing high blood<br />

pressure and diabetes are at greater<br />

risk of developing severe complications<br />

from COVID-19.<br />

It’s thought that the virus enters the<br />

body through the respiratory passages<br />

and possibly the eyes. Since the virus<br />

attacks the ACE2 enzyme receptor,<br />

it then sets into motion a cascade of<br />

18 • AUGUST <strong>2020</strong><br />

holistic strategies to help you feel better<br />

Can Improving Heart<br />

Health Reduce COVID Risk?<br />

Strengthening your cardiovascular system is never a bad thing,<br />

but it may be more important now than ever.<br />


inflammatory reactions. Ultimately,<br />

it is the oxidative stress of this cascade<br />

that causes hypercoagulation and blood<br />

clots. These blood clots then cause damage<br />

everywhere there are small capillary<br />

beds: in the brain, lungs, kidneys, toes,<br />

and even the blood vessels themselves.<br />

The blood vessels and the heart have a<br />

thin lining of cells, called endothelial<br />

cells, that release a clotting factor called<br />

Von Willebrand’s Factor (VWF), which<br />

has been shown to be wildly elevated in<br />

severe COVID-19 cases. Interestingly,<br />

people with blood type O have less VWF.<br />

5 Ways to Boost Your Heart<br />

Health & Immunity<br />

1. Increase NO: One of the best things<br />

you can do for your immune system<br />

is to increase nitric oxide (NO), which<br />

helps protect endothelial cells. NO can<br />

be increased through specific breathing<br />

exercises. These entail nasal breathing<br />

only, and humming through the exhale<br />

so the front of the face vibrates, and then<br />

slowly inhaling through the nose. For<br />

more detailed information, see The Oxygen<br />

Advantage: The Simple, Scientifically<br />

Proven Breathing Techniques for a<br />

Photo: adobestock.com


Healthier, Slimmer, Faster, and Fitter<br />

You by Patrick McKeown. This exercise<br />

fits nicely into a meditation practice,<br />

5–10 minutes morning and night. Beets<br />

and beet juice have also been shown to<br />

help boost NO levels.<br />

❷ Mind Your Minerals: Make sure your<br />

antioxidant enzymes are supplied with<br />

the minerals they need—notably zinc,<br />

selenium, copper, manganese, and iron.<br />

Hemp, pumpkin, sesame, and other<br />

seeds contain significant amounts of<br />

zinc. Raw cashews do, as well. A cozy<br />

pot of lentil soup will also do the trick<br />

(just remember to soak the lentils first).<br />

And eat two raw Brazil nuts every day<br />

if you’re not allergic. That will give you<br />

approximately 200 mcg of selenium,<br />

which is the recommended daily<br />

amount. Copper, manganese, and iron<br />

are found in nuts, seeds, legumes, and<br />

leafy greens. Or you can try a quality<br />

multimineral supplement.<br />

Quercetin & Zinc<br />

Zinc has been found to inhibit the<br />

enzyme that the COVID-19 virus uses to<br />

replicate itself. Very little zinc is stored<br />

in the body, so we need to consume it<br />

at low levels on a regular basis. I usually<br />

recommend 15 mg per day.<br />

The challenge with zinc is that it is an ion, so it needs<br />

help getting inside your cells. The various chelated forms<br />

(e.g., picolinate, gluconate, arginate, glycinate) are better<br />

20 • AUGUST <strong>2020</strong><br />

absorbed than plain zinc ions. But quercetin can also help.<br />

There is a tiny channel in the cell wall, called an ionophore,<br />

that transports zinc into the cell. Quercetin a good ionophore<br />

for zinc. Depending on your size, you could take up to two<br />

500 mg capsules three times per day with meals. Adjust<br />

downwards from there. For example, I’m currently taking<br />

one 500 mg capsule twice per day on an empty stomach.<br />

Food sources of quercetin include watercress, cilantro,<br />

radicchio, asparagus, onions, elderberry, cranberry, blueberry,<br />

blackberry, and apples.<br />

❸Combat Quarantine<br />

Fatigue. Maintaining<br />

your psychological<br />

and spiritual well-being<br />

throughout this difficult<br />

time is a key to going<br />

the distance. Quarantine<br />

fatigue is real. Nurture<br />

your happiness with<br />

this free course by Yale<br />

University on the Science of Well-Being:<br />

coursera.org/learn/the-science-of-well-being.<br />

❹ Take NAC. N-acetyl-L-cysteine (NAC)<br />

is a precursor to reduced glutathione,<br />

a major factor in reducing the vascular<br />

damage caused by the virus through<br />

oxidative stress. Also, NAC helps<br />

clear thick mucus<br />

from the lungs.<br />

I recommend taking 600 mg NAC along<br />

with 200–400mg of S-acetyl-L-glutathione<br />

or liposomal glutathione. These can be<br />

taken together in the morning on an<br />

empty stomach.<br />

❺ Try a Pulse Oximeter. When<br />

should you go to the hospital<br />

if you are ill? Since only<br />

an estimated 30 percent<br />

of COVID-19 patients<br />

run fevers, one way of<br />

knowing is by using a<br />

pulse oximeter, a device<br />

for your fingertip that<br />

tells you the percentage<br />

of oxygen in your blood.<br />

Generally, a reading below<br />

95 is the time to seek medical<br />

attention. This will help reduce the<br />

number of people who are waiting until<br />

it’s already too late, and instead get you<br />

to help with a greater fighting chance.<br />

Eidon Ionic<br />

Minerals<br />

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Cold-Pressed<br />

Sweet Beets<br />

Photo: adobestock.com



answers to your health questions<br />

Why Am I Always Tired?<br />

A little investigative work can help pinpoint why you’re<br />

constantly fatigued—and what you can do about it.<br />


QI feel tired a lot.<br />

I just don’t have<br />

the energy to<br />

accomplish what seems<br />

like a normal amount<br />

of work, errands, and<br />

a little play in my<br />

day. What’s wrong<br />

with me?<br />

Lack of energy is a very<br />

common concern and has<br />

many possible origins.<br />

Likely it’s a combination<br />

of a few different things,<br />

so let’s go over the basics<br />

to start. It’s important to<br />

rule out (test for) anemia<br />

and low thyroid function.<br />

Anemia<br />

Menstruating women<br />

who bleed heavily (more<br />

than 3–4 super tampons<br />

a day for more than 4–5<br />

days a month) may not<br />

be replacing red blood<br />

cell loss, and therefore can’t deliver<br />

oxygen optimally to the brain, heart,<br />

and large muscles. Anemia absolutely<br />

causes fatigue, and usually a feeling of<br />

being cold. An inexpensive blood test<br />

(CBC, or complete blood count) can<br />

quickly show if anemia is the problem.<br />

Thyroid<br />

Another major contributor to low energy<br />

is hypothyroidism, or low thyroid<br />

function, which has become rampant in<br />

the past 20–25 years. Thyroid problems<br />

used to be quite rare, but because of the<br />

enormous burden of new chemicals and<br />

plastics on the planet, our bodies are<br />

constantly working against “foreign”<br />

substances in our air, water, and soil.<br />

We can, and will, adapt, but evolution is<br />

the long game. It’s trickier short-term.<br />

The only solution to current levels of<br />

pollution is to do your very best with<br />

the fundamentals of maintaining good<br />

health whenever you can.<br />

If your fatigue is linked to low thyroid<br />

function, you may be able to turn it<br />

around without medicine. The screening<br />

test is TSH—thyroid stimulating<br />

hormone, which is made in the brain.<br />

A TSH reading over 5 signals that you<br />

may not be making enough of the<br />

hormone thyroxine. Thyroxine acts<br />

like a gas pedal in your body. When<br />

you need to rev up, get warmer, get<br />

your digestion going, get your heart<br />

pumping, the thyroid gland should<br />

produce thyroxine. And every cell<br />

in the body has receptors for thyroxine.<br />

Photo: adobestock.com<br />

22 • AUGUST <strong>2020</strong>

Photo: adobestock.com<br />

What About Coffee?<br />

Coffee is probably the most common<br />

substance people turn to when they’re<br />

feeling drained. And it’s not the worst<br />

thing in the world if used intelligently.<br />

It can help your brain and motor reflexes<br />

short-term. Some studies have shown<br />

that moderate coffee drinking promotes<br />

cognitive function and longevity. People can<br />

lead healthy, productive lives and be coffee<br />

drinkers—but coffee is not the secret sauce!<br />

Coffee is a potent vasoconstrictor, which means it<br />

causes blood vessels, especially smaller ones, to clamp<br />

down and reduce blood flow temporarily. Most migraines<br />

are caused by too much blood going to the head,<br />

which is why people get bad headaches when they<br />

quit coffee. This is one reason why it’s wise not<br />

to start. If you have a cup a few times a month at a<br />

special café, that’s fine. But for daily consumption,<br />

go for hot lemon water in the morning instead.<br />

Sometimes the thyroid gland gets<br />

clogged up and just can’t pump out<br />

enough thyroxine. Sometimes we don’t<br />

have enough of the building block (iodine)<br />

in our diets. Many people with low<br />

thyroid function actually have an autoimmune<br />

disease that causes the body to<br />

start attacking the thyroid gland. Work<br />

with a healthcare provider<br />

to sort this all out.<br />

Beware the medical<br />

professional who just<br />

wants to give you a<br />

prescription (or in the<br />

case of overactive<br />

thyroid, irradiate and<br />

kill the gland) right off<br />

the bat. Don’t be too<br />

hasty! Get a second<br />

opinion. Drugs and/or<br />

surgery should be your last resort.<br />

Healthy Energy Boosts<br />

<strong>Nutrition</strong>al supplements—including<br />

iron, herbal nervines, and digestive<br />

enzymes—can be helpful in resolving<br />

fatigue. Because of our indoor lifestyle,<br />

did you know ...<br />

If you rule out anemia<br />

and low thyroid, other<br />

potential causes of fatigue<br />

include low blood pressure<br />

(POTS), low adrenal<br />

function (Addison’s),<br />

and poor sleep.<br />

most of us are deficient in vitamin D 3<br />

,<br />

vitamin K, and melatonin. Unless<br />

you drink a lot of fresh orange juice<br />

or use a lot of fresh lemon juice, you’re<br />

probably not getting enough vitamin C<br />

either. It’s the basic nutrient required<br />

for all tissue repair, and it’s also<br />

crucial for balancing sympathetic<br />

and parasympathetic<br />

nervous system<br />

responses (fight or<br />

flight versus calm).<br />

Lifestyle adjustments<br />

are also crucial<br />

when fighting fatigue.<br />

Bodies need to move.<br />

Take a walk. Take the<br />

stairs. Dance around<br />

the living room. Just<br />

do it. And while you’re<br />

moving, stay well-hydrated. Dry tissues<br />

are more easily damaged, less resilient,<br />

and literally less energetic—less<br />

oxygenating blood flows through<br />

dry tissues. Start the morning<br />

with a big glass of water (room<br />

temperature or warm), and keep<br />

going. Drink water<br />

between meals and<br />

during exercise. Keep<br />

track. Have a few<br />

favorite glass or<br />

stainless water<br />

bottles and fill them<br />

daily. I like to fill my<br />

water bottles with tap<br />

water in the evening<br />

before I go to bed, then<br />

leave the lid off overnight<br />

so the city chlorine can out-gas.<br />

Speaking of water, one of my<br />

favorite health-promoting, self-care<br />

activities is cold water walking. Run<br />

cold water into the tub ankle deep while<br />

dry-brushing your whole body. Then<br />

walk in place in the tub for 60 seconds<br />

(you can start with 30 seconds—or if<br />

this doesn’t appeal, just rinse with cold<br />

water after every shower or bath). Now<br />

that I’m brave and have been cold-water<br />

walking in the morning for years, I sit<br />

down and splash my belly and low back,<br />

then kneel and put my forearms in the<br />

cold water. Who needs coffee after a<br />

cold dip first thing in the morning?<br />

Finally, I can’t emphasize enough<br />

the importance of making good food<br />

choices all the time. In general, you<br />

want your diet to promote tissue<br />

healing, and not inflammation. The<br />

basics of an anti-inflammatory diet are<br />

well known—mostly veggies, fish not<br />

red meat, good olive oil (raw or gently<br />

heated), no deep-fried anything, and<br />

whole grains such as rice, quinoa, and<br />

barley. Avoid processed foods like the<br />

plague (just say no to chips, cookies,<br />

and crackers). Snack on nuts, carrot<br />

sticks, sliced apples, and celery instead.<br />

Choose your food wisely—it can<br />

make all the difference.<br />

+<br />

Now is the time to<br />

contact a licensed<br />

naturopathic doctor with<br />

telemedicine.<br />

Find an ND today<br />

at naturemed.org/<br />

find-an-nd/.<br />

AUGUST <strong>2020</strong> • 23


Hair oils are treatments that improve<br />

the condition of your hair. Their<br />

molecules absorb into the hair and<br />

scalp, moisturizing with essential fatty<br />

acids that help prevent split ends and<br />

breakage. If your hair is damaged or<br />

dry, coat your hair with oil from scalp<br />

to ends, leave on for at least 20 minutes,<br />

24 • AUGUST <strong>2020</strong><br />

pure ingredients for skin & body<br />

Oils and Serums for<br />

Hair Repair<br />

Whether you’re trying to repair damage from coloring your hair<br />

at home, looking to mend parched ends, or just want to de-frizz<br />

from summer mugginess, there’s an oil or serum for you.<br />


then wash out. Thicker oil may require<br />

two shampoos. You can also use just a<br />

few drops on wet or dry hair to smooth,<br />

tame dry ends, and add shine.<br />

Although most hair serums<br />

include oils in their formulas, they<br />

are usually lighter and coat the hair<br />

rather than sinking into the strands.<br />

Serums add ingredients that help<br />

smooth, protect against humidity, and<br />

enhance shine. They work best when<br />

you apply them to wet hair prior to<br />

styling. Many serums are formulated<br />

to protect hair from sun, pollutants,<br />

and heat styling tools.<br />

Choose your hair oil or oil-packed<br />

serum based on the condition and<br />

texture of your hair:<br />

*<br />

*<br />

*<br />

*<br />

*<br />

*<br />


are especially light and ideal for<br />

fine hair that can lose volume.<br />

Apply them sparingly, focusing<br />

on the ends up to the middle<br />

portion of your hair, avoiding<br />

the scalp so as not to weigh hair<br />

down or make it look oily.<br />

ARGAN OIL smooths, removes<br />

frizz and flyaways, and adds shine<br />

to thick, curly, or extra-dry hair.<br />

BLACK CASTOR OIL increases blood<br />

flow to the scalp to promote faster<br />

hair growth and thicker strands.<br />

COCONUT OIL is creamy and<br />

replenishes moisture while<br />

also boosting shine and adding<br />

definition to curly hair.<br />

MARULA OIL has a light texture,<br />

but it’s packed with nourishing<br />

vitamins, anti-aging amino acids,<br />

and moisturizing fatty acids to<br />

restore hair that’s been colored<br />

or chemically treated.<br />


add hydration and protect hair<br />

strands. These oils are ideal for<br />

all hair types.<br />

Photo: adobestock.com

❹<br />

❺<br />

❶<br />

❸<br />

❷<br />

❶Get back to the roots of healthy hair<br />

with Shea Terra Egyptian Black Castor Hair Oil.<br />

This pure, cold-pressed, syrupy oil helps<br />

soothe the scalp, strengthen hair, and<br />

increase hair growth. It can be used as<br />

a deep conditioning or a leave-in treatment.<br />

Although it may require a few<br />

shampoos, slather the oil all over your<br />

scalp, hair, and even eyebrows to promote<br />

faster growth and thicker strands.<br />

❷ Swap frizz for shine with John Masters<br />

Organics 100% Argan Oil. This pure, organic,<br />

lightweight oil hydrates, repairs split<br />

ends, and tames frizz. Argan oil is<br />

packed with antioxidant vitamin E and<br />

omega-6 fatty acids. Smooth one or<br />

two drops of this concentrated oil from<br />

roots to ends. Mix a few drops with<br />

leave-in conditioner or hair mask. Use<br />

it on your face and body, too, as it is<br />

gentle on sensitive skin.<br />

❸ Manage your messy mane with<br />

Kinky-Curly Perfectly Polished Nourishing Hair<br />

Oil. This rich blend of argan, apricot<br />

kernel, Abyssinian seed, and wheat<br />

germ oils hydrates, protects, and<br />

boosts glossiness. Use it for a hot oil<br />

treatment, pre-shampoo, scalp massage,<br />

and as a finishing aid on dry hair.<br />

❹Heal your hair with Giovanni 2Chic<br />

Repairing Super Potion Hair Oil Serum.<br />

Damaged or overprocessed hair will<br />

soak up this finishing serum, which<br />

strengthens and tames hair with<br />

blackberry extract and coconut oil. Say<br />

goodbye to frizz and flyaways and hello<br />

to shine. Argan and macadamia oils,<br />

shea butter, and keratin help prevent<br />

breakage and split ends.<br />

Fortify curly hair with Ouidad Bye-Bye<br />

Breakage Strengthening + Thickening Serum.<br />

This treatment rebalances the scalp’s<br />

pH to help promote hair growth. The<br />

light formula is infused with jojoba oil,<br />

niacinamide, hyaluronic acid, amino<br />

acid-rich plant collagen, and Irish moss<br />

to provide essential nutrients to the scalp<br />

to help reduce breakage, encourage<br />

healthier hair growth, and reduce<br />

excessive shedding. Rose hip, bamboo<br />

shoot extract, burdock, and chamomile<br />

promote volume and thickness.<br />

AUGUST <strong>2020</strong> • 25

26 • AUGUST <strong>2020</strong>


FUN WITH<br />

Healthy<br />


Liven up your<br />

midday meal<br />

with these<br />

delicious,<br />

healthy, and<br />

kid-friendly<br />

recipes.<br />


It’s not always easy to come up<br />

with creative lunch ideas for<br />

kids. Too often, we fall back<br />

on the time-honored PB&J<br />

or mystery-meat nuggets. So if<br />

you’re looking to spice up your<br />

children’s noontime nosh, check<br />

out this selection of good—and<br />

good-for-you—recipes. Whether<br />

they’re headed back to school or<br />

just into the next room, your kids<br />

will thank you!<br />

Photoraphy: Pornchai Mittongtare | Styling: Robin Turk | Food Stylist: Claire Stancer<br />

AUGUST <strong>2020</strong> • 27

Macaroni Pizza<br />

Makes 16 mini pizzas<br />

Muffin tins make the ideal container for<br />

a pizza-flavored mac and cheese. Pasta is<br />

packed with protein already, but when you<br />

add in cottage cheese, mozzarella, and eggs,<br />

you’ve got a protein-rich lunch that will get<br />

your kids through the afternoon.<br />

1½ cups small macaroni (any kind will do,<br />

wheat, lentil, rice, or bean)<br />

1 cup marinara sauce<br />

2 cups grated mozzarella, divided<br />

1½ cups cottage cheese<br />

4 eggs<br />

4 Tbs. grated Parmesan cheese<br />

Hefty pinch of salt and pepper<br />

16 pepperoni or salami rounds<br />

Apple, Oat, and Yellow Squash<br />

Pancakes<br />

Makes 24 pancakes<br />

For kids who like to eat breakfast all day,<br />

look no further than these silver dollarsized<br />

morsels. Serve these high-fiber<br />

pancakes with a tub of applesauce or a bit<br />

of maple syrup for dipping. Gluten-free,<br />

Makes 2 dozen.<br />

1½ cups gluten-free oat flour<br />

1 cup rolled gluten-free oats<br />

2 tsp. baking powder<br />

½ tsp. cinnamon<br />

1 tsp. vanilla<br />

4 eggs, whisked<br />

1 cup milk of your choice<br />

1 large apple, grated (don’t peel)<br />

1 small yellow summer<br />

squash, grated<br />

Cooking oil for the pan<br />

1. Preheat non-stick skillet or griddle to<br />

medium-high heat. Mix dry ingredients<br />

in bowl. Add vanilla, eggs, and milk.<br />

Stir well.<br />

2. Add apple and squash, and stir into<br />

batter and until well combined.<br />

3. Oil pan, and drop 2 Tbs. of batter on the<br />

hot skillet for each pancake. When edges<br />

are cooked and the center bubbles, flip<br />

pancake, and cook until done. Repeat<br />

with remaining batter. Pancake may be<br />

stored in refrigerator up to 5 days.<br />

Per serving: 70 cal; 3g prot; 2g total fat<br />

(0.5 sat fat); 10g carb; 30mg chol; 55mg sod;<br />

1g fiber; 2g sugar<br />

1. Preheat oven to 350°F. Cook pasta according<br />

to package directions until al dente.<br />

Drain, place in a bowl, and stir in marinara<br />

sauce. Let cool 10 minutes.<br />

2. Stir in 1½ cup grated mozzarella. Blend<br />

cottage cheese, eggs, Parmesan, salt, and<br />

pepper in blender or food processor until<br />

smooth<br />

3. Line cups of two 8-cup muffin pans with<br />

two paper liners each. Place pepperoni or<br />

salami in the bottom of each liner. Fill cups<br />

half full of macaroni mixture. Carefully<br />

pour cottage cheese and eggs over macaroni<br />

to fill in gaps. Top with the remaining<br />

mozzarella cheese.<br />

4. Bake 20 minutes, until egg is set and tops<br />

are puffed and golden brown. Mini pizzas<br />

will keep in refrigerator up to 5 days.<br />

Per serving: 140 cal; 8g prot; 5g total fat<br />

(2 sat fat); 14g carb; 50mg chol; 320mg sod;<br />

0g fiber; 5g sugar<br />

28 • AUGUST <strong>2020</strong>

Chicken and Edamame Onigiri<br />

Makes 12<br />

These Japanese rice snacks are perfect for the adventurous<br />

eater in your home. Traditional recipes call for rolling the balls<br />

or forming a flat cake in a triangle shape, then adding a filling to<br />

the center of the rice cake. This recipe simplifies the process by<br />

mixing up the filling with the rice.<br />

1 cup short grain rice<br />

1 cup cooked chicken<br />

1 cup shelled frozen edamame<br />

4 green onions, trimmed of upper green stalks<br />

2 Tbs. cooking oil<br />

Japanese rice seasoning (sesame, salt and seaweed blend)<br />

Soy sauce for serving<br />

1. Cook rice according to package directions. Transfer to bowl. Place<br />

chicken, edamame, and onions in food processor, and pulse until<br />

finely minced.<br />

2. Heat skillet to medium high, add oil. Sauté chicken-edamame<br />

mixture 5–8 minutes, until onions are soft. Stir chicken mixture<br />

into rice.<br />

3. Wet your hands with water, and form mixture into 12 tightly<br />

packed triangle-shaped rice cakes. Roll half in rice seasoning, and<br />

place in a flat container. (Alternately, pack rice with a small round<br />

ice cream scoop, place in flat container, and sprinkle tops with<br />

the rice seasoning.) Refrigerate until ready to eat or pack. Serve<br />

with soy sauce for dipping.<br />

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

30mg sod; 1g fiber; 1g sugar<br />

Tutti-Frutti Veggie Dippy<br />

Serves 8<br />

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

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

8 oz. whipped cream cheese<br />

2 Tbs. pineapple juice, reserved from the canned pineapple<br />

½ cup each finely diced strawberries, cucumber, canned pineapple<br />

½ cup minced baby spinach<br />

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

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

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

AUGUST <strong>2020</strong> • 29

Bento Box Ideas<br />

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

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

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

The Lunchtime<br />

Dragon Slayer:<br />

Use a cocktail<br />

stirrer or<br />

Popsicle stick<br />

as a skewer<br />

(bamboo<br />

skewers and<br />

long toothpicks<br />

are frowned<br />

upon at school)<br />

and fill with<br />

squares of<br />

whole grain<br />

bread, turkey,<br />

pickles, cherry<br />

tomatoes, and<br />

cheese.<br />

Loco for Tacos:<br />

Whole grain<br />

tortilla chips<br />

or tiny street<br />

taco tortillas,<br />

black beans,<br />

shredded<br />

lettuce,<br />

cheese,<br />

and salsa.<br />

The Veg-Head:<br />

Hummus,<br />

pretzels, and<br />

dehydrated<br />

sugar snap<br />

pea snacks.<br />

World Traveler:<br />

Asian dumplings,<br />

Onigiri<br />

(see recipe),<br />

and snow<br />

peas with soy<br />

sauce and<br />

sweet red<br />

chili sauce for<br />

dipping.<br />

The Traditionalist:<br />

Cut 2<br />

pieces of white<br />

whole-wheat<br />

bread into<br />

rounds, spread<br />

with Tutti-Frutti<br />

Veggie Dippy<br />

(see recipe),<br />

and add tops<br />

for tasty tea<br />

sandwiches.<br />

Southern<br />

Gourmet:<br />

Cut whole<br />

wheat waffles<br />

into quarters<br />

and spread<br />

with maple<br />

butter (soft<br />

butter sweetened<br />

with a<br />

little maple<br />

syrup). Add<br />

shredded<br />

chicken<br />

and lettuce<br />

to make a<br />

chicken waffle<br />

sandwich.<br />

Mama Mia:<br />

Macaroni Pizza<br />

(see recipe)<br />

and cocktail<br />

stirrer-skewered<br />

pearl<br />

mozzarella balls<br />

with cherry<br />

tomatoes and<br />

mozzarella<br />

sticks.<br />

Illustration: adobestock.com<br />

30 • AUGUST <strong>2020</strong>

Get the Ho Hum Out of School Lunches<br />

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

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

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

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<br />

count,” she says.<br />


Allen suggests making lunchbox planning a part of your weekly<br />

meal planning. And if you’ve made something for dinner that<br />

your kids love, consider packing it in their lunch. “Make a little<br />

extra of certain meals you know your kids love, and then use it as<br />

part of their lunch that week.”<br />

Also, ask your kids what they want in their lunch and for<br />

snacks. Within reason work with them on the purchasing and<br />

preparation. “Getting your kids to help put it all together is not<br />

just a helpful timesaver. If they’re involved, they will get excited<br />

about eating their lunch,” Allen says. “Your kids may also surprise<br />

you. They may prefer sandwiches over that stir fry or salad you<br />

were planning to pack.”<br />


Kids love anything they can eat with their hands. Forgo the forks<br />

and spoons for small edibles that give kids the look and feel of<br />

a special treat. Allen’s kids go for Lemon Coconut Bliss Balls, a<br />

healthy concoction of almonds, coconut, and lemon rolled into<br />

bite-sized morsels. On the savory side, cheesy broccoli bites are<br />

a great way for your kids to get some vegetables and protein in<br />

their lunch (see the recipe below).<br />

Lastly, don’t forget to pack water along with other healthy<br />

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

or other fruit in it to infuse it with added flavor and natural<br />

sweetness,” Allen says.<br />

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<br />

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

Cheesy Broccoli Bites<br />

Makes 16 bites<br />

2 cups broccoli florets<br />

2 free-range eggs<br />

½ cup whole-wheat breadcrumbs<br />

½ cup grated Parmesan<br />

2 Tbs. coconut oil<br />

1. Steam broccoli on stovetop or in<br />

microwave 3 minutes, until bright<br />

green. Allow to cool slightly.<br />

2. In food processor, process steamed broccoli<br />

into fine crumbs. Tip broccoli crumbs<br />

into medium bowl with eggs, breadcrumbs,<br />

and Parmesan, and stir well.<br />

3. Using spoon, form mixture into 16 balls.<br />

Heat half of oil in frying pan over medium<br />

heat. Add half of bites to pan, and press<br />

tops gently to flatten slightly. Cook 2–3<br />

minutes per side until golden. Move to<br />

paper towel and repeat with remaining<br />

oil and bites. Store leftovers in airtight<br />

container in fridge for up to 3 days.<br />

Per serving: 45 cal; 2g prot; 3g total fat<br />

(2 sat fat); 3g carb; 25mg chol; 60mg sod;<br />

0g fiber; 0g sugar<br />

AUGUST <strong>2020</strong> • 31

7 Easy Ways to<br />

Make Your<br />

Immune<br />

System<br />

Stronger<br />




32 • AUGUST <strong>2020</strong>

You’ll likely always remember<br />

<strong>2020</strong> as the year the COVID-19<br />

coronavirus pandemic led to<br />

a societal focus on external<br />

hygiene—including social distancing<br />

and frequent hand washing—to help<br />

prevent spread of the illness. But have<br />

you paid as much attention to internal<br />

hygiene, practices that help optimize<br />

your immune system to ward off disease<br />

on its own?<br />

It’s true that COVID-19 is a new virus<br />

that no one, up until recently, had been<br />

exposed to. However, we have to face<br />

the fact that we can’t live in a world<br />

free of cold and flu viruses, other<br />

foreign invaders, toxins, and stressors.<br />

No matter what we want to defend<br />

ourselves against, building up our<br />

immune systems is the key to fighting<br />

off many different challenges.<br />

Naturopathic physicians and other<br />

holistic-oriented practitioners focus<br />

on back-to-basics approaches—simple<br />

things that can make a big difference—<br />

to increase resistance. The practices that<br />

follow aren’t complicated: They promote<br />

health, which in turn supports the body’s<br />

natural ability to heal and protect itself.<br />

1<br />

Load up on vegetables<br />

The more vegetables—and more<br />

varieties of vegetables—you eat, the<br />

better it is for your immune system and<br />

your health in general. Polyphenols,<br />

naturally occurring compounds in<br />

vegetables and fruits, help support<br />

beneficial gut bacteria while inhibiting<br />

harmful bacteria. This sets up an internal<br />

environment that helps our immune<br />

system function more efficiently. Other<br />

veggie nutrients, such as beta-carotene<br />

and vitamin C, help improve our immune<br />

defenses in other ways. For example,<br />

flavonoids, colorful polyphenols found<br />

in vegetables, fruits, and herbs, upregulate<br />

the body’s antiviral defenses while also<br />

downregulating excessive inflammation<br />

and immune overactivity, says Lise<br />

Alschuler, ND, of the Center for<br />

Integrative Medicine at the University<br />

of Arizona.<br />

AUGUST <strong>2020</strong> • 33

As a key strategy to help our immune<br />

defenses, we should shoot for eating<br />

7–10 servings of vegetables, fruits, and<br />

herbs per day. According to researcher<br />

and educator Peter D’Adamo, ND,<br />

vegetables such as shallots, garlic, onions,<br />

and leeks deserve special mention: they<br />

contain substances called lectins that<br />

almost act as targeted antibodies against<br />

viral infections.<br />

2Avoid eating sugary<br />

foods<br />

Consuming sugar suppresses the<br />

immune system by destroying the<br />

germ-killing ability of white blood cells<br />

for up to five hours after ingestion. It<br />

also interferes with transport of vitamin<br />

C, one of the most important nutrients<br />

for healthy immune function. Plus,<br />

sugar is a source of empty calories—it<br />

doesn’t provide any nutrients to help<br />

the body fight off illness.<br />

3Stay hydrated<br />

Drinking enough water is just as<br />

important for immunity as getting<br />

enough sleep. Water is needed to keep<br />

lymph fluid, a key component of healthy<br />

immune function, flowing smoothly.<br />

The mucous membranes that line our<br />

nasal passages, lungs, and throat, which<br />

are on the front lines of the body’s<br />

defenses, cannot do their job well when a<br />

person is dehydrated. Water is also needed<br />

to allow the kidneys to flush out toxins<br />

and the digestive tract to remove waste<br />

from the body. So, drink more water!<br />

4<br />

Get some sleep<br />

Lack of sleep depresses immunity<br />

by preventing the body from producing<br />

more cytokines to fight infection.<br />

Sleep deprivation can make you<br />

more susceptible to disease—<br />

including new and advanced<br />

respiratory diseases—and also<br />

increase the time it takes to<br />

recover from illness.<br />

Adequate sleep—<br />

generally<br />

considered to<br />

be between seven<br />

and nine hours a<br />

night—plays an<br />

integral role in<br />

immune function<br />

because it positively<br />

Photo: (this page and previous spread) adobestock.com<br />

34 • AUGUST <strong>2020</strong>

Fortify Your Body with Supportive Supplements<br />

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

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

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

Vitamin D—This fat-soluble<br />

nutrient plays a powerful role<br />

in immune health. It is a key<br />

factor linking innate and<br />

adaptive immunity; it enhances<br />

the pathogen-fighting effects<br />

of white blood cells; and it<br />

decreases inflammation, which<br />

helps promote appropriate<br />

immune response. Low vitamin<br />

D levels are associated with<br />

an increased risk of upper<br />

respiratory tract infections,<br />

including influenza.<br />

According to a 2019 review<br />

of randomized control studies<br />

of 11,321 people, supplementing<br />

with vitamin D significantly<br />

decreases the risk of respiratory<br />

infections in people deficient<br />

in this vitamin, and even lowers<br />

infection risk in those with<br />

adequate vitamin D levels.<br />

The body makes vitamin D<br />

when we are exposed to UV<br />

rays from sunlight. If you<br />

don’t get much exposure to<br />

the sun—or if you want<br />

extra assurance—consider<br />

supplements of vitamin D 3<br />

.<br />

A dosage between 1,000 IU<br />

and 4,000 IU daily is sufficient<br />

for most people. But individuals<br />

with serious deficiencies may<br />

need more.<br />

Zinc—This trace mineral is<br />

needed for immune cell development<br />

and communication.<br />

A deficiency in this nutrient<br />

affects your immune system’s<br />

ability to function properly,<br />

resulting in an increased risk<br />

of infection and disease.<br />

Oral zinc supplementation<br />

reduces the incidence rate of<br />

acute respiratory infections<br />

by 35 percent, shortens the<br />

duration of flu-like symptoms<br />

by approximately two days, and<br />

improves the rate of recovery.<br />

Foods high in zinc include<br />

lamb, beef, dark-meat chicken,<br />

pork, nuts, seeds such as<br />

pumpkin and hemp seeds,<br />

and mushrooms. Typical<br />

supplemental dosages range<br />

from 15–50 mg daily.<br />

Vitamin C—A powerful<br />

antioxidant and cofactor for<br />

enzymatic processes that are<br />

crucial for healthy immunity,<br />

vitamin C is short-lived in the<br />

body, and prolonged infection<br />

or stress depletes it faster.<br />

Supplementing with vitamin<br />

C has been shown to reduce<br />

the duration and severity of<br />

upper respiratory infections,<br />

including the common cold.<br />

A large review of 29 studies<br />

of more than 11,000 people<br />

demonstrated that regularly<br />

supplementing with vitamin C<br />

at an average dose of 1,000–<br />

2,000 mg per day reduces the<br />

duration of colds by 8 percent<br />

in adults, by 14 percent in<br />

children, and by up to 50<br />

percent in individuals under<br />

high physical stress, including<br />

soldiers and marathon runners.<br />

Additionally, high-dose intravenous<br />

vitamin C treatment<br />

has been shown to significantly<br />

improve symptoms in people<br />

with severe infection, including<br />

sepsis and acute respiratory<br />

distress syndrome resulting<br />

from viral infections.<br />

Foods rich in vitamin C<br />

include broccoli, cauliflower,<br />

kiwi, lemons, limes, orange<br />

juice, kale, papaya, pepper<br />

(red, green, or yellow), sweet<br />

potato, strawberries, and<br />

tomatoes. Many people take<br />

supplements of 500–2,000 mg<br />

per day, often in divided doses.<br />

Aloe Juice—There’s a whole<br />

other side to aloe you may not<br />

know about. For example, did<br />

you know aloe juice is a potent<br />

immune booster, among other<br />

things? A clinical study on Lily<br />

of the Desert products with<br />

Aloesorb showed a 16 percent<br />

increase in white blood cell<br />

counts over a placebo group.<br />

Increasing the amount of white<br />

blood cells helps to further<br />

support a healthy immune<br />

system. Follow label instructions<br />

for dosage.<br />

Combination Formulas—<br />

These generally contain some<br />

or all of the above nutrients<br />

plus herbs such as olive leaf<br />

extract, elderberry, echinacea,<br />

and medicinal mushrooms. See<br />

product examples to the right.<br />

Note: Those with autoimmune<br />

conditions or digestive<br />

disorders may experience<br />

uncomfortable symptoms<br />

from multi-herb blends.<br />

If you have this problem,<br />

try a nutrient-based product<br />

such as Carlson ACES + Zn.<br />

Carlson ACES+Zn<br />

Lily of the Desert<br />

Aloe Vera Juice<br />

Natural Factors<br />

Anti-V Formula<br />

Nature’s Plus Source of<br />

Life Immune Booster<br />

Sambucol Black<br />

Elderberry Capsules<br />

AUGUST <strong>2020</strong> • 35

impacts T cell function (an important<br />

component of immune response). As a<br />

key strategy to boost immunity, make it<br />

a priority to get regular, sufficient sleep.<br />

5Move your body<br />

Moderate physical activity—even<br />

something as simple as taking a walk—<br />

boosts health and immunity in numerous<br />

ways. It improves the flow of lymph<br />

in our lymphatic system, which is the<br />

circulatory system of our immunity.<br />

Proper lymph flow transports immune<br />

cells around the body, where they patrol<br />

for foreign invaders; then, immune cells<br />

come together in hubs of immune activity<br />

called lymph nodes to fight infection.<br />

36 • AUGUST <strong>2020</strong><br />

If the flow of lymph becomes impaired<br />

from lack of movement, this key part of<br />

our immune surveillance and defenses<br />

can become compromised.<br />



The <strong>2020</strong> coronavirus pandemic should bring global attention to the grave<br />

risks inherent in our modern food system, says Kristin Lawless, author of<br />

Formerly Known as Food: How the Industrial Food System is Changing Our<br />

Minds, Bodies, and Culture. First, our industrial food system is decimating<br />

the environment. Second, our nutrient-depleted and chemically saturated<br />

processed-food supply is changing our bodies from the inside out, Lawless<br />

wrote in an April <strong>2020</strong> article for the Organic Consumers Association.<br />

Industrial farming has depleted our soil of nutrients. Without healthy<br />

soil, we can’t have nutritious food to support healthy immune systems.<br />

There also is emerging research that exposure to environmental chemicals<br />

such as pesticides, BPA, and dioxins—which are used in the growing of<br />

food ingredients and the packaging of food products—impair immune<br />

function and leave people more vulnerable to infectious diseases.<br />

People who suffer from a chronic disease such as diabetes, cardiovascular<br />

disease, stroke, kidney disease, and various cancers, are particularly at risk.<br />

Preliminary findings show that metabolic dysfunction, which occurs with<br />

any of these diseases, can cause devastating complications from COVID-19.<br />

According to Lawless, metabolic dysfunction has one primary source: our<br />

highly processed, sugar-laden, nutrient-poor food supply.<br />

6Reduce stress<br />

When we are stressed, our immune<br />

system’s ability to fight off foreign invaders<br />

is impaired, making us more susceptible<br />

to infections and illness. That’s why it’s<br />

imperative that we find ways to lessen<br />

our stress load. Whatever engages us<br />

fully and takes us out of our head for a<br />

while counts as relaxation. For some,<br />

that might be exercise. For others, that<br />

could be meditation, reading, listening<br />

to music, talking to friends, engaging in<br />

an absorbing hobby, cooking, walking, or<br />

doing yoga or tai chi. Whatever works for<br />

you should be an important part of your<br />

immune-boosting program.<br />

7Harness the healing<br />

power of nature<br />

There is a strong connection between<br />

exposure to nature and immunological<br />

health, according to Kurt Beil, ND, L Ac,<br />

MPH, vice president of the New York<br />

Association of Naturopathic Physicians.<br />

Being in nature promotes the same<br />

stress-reducing, health-enhancing effect<br />

as meditating, says Beil. His advice is to<br />

get outside, away from technology and<br />

the news, and walk in a park, nature<br />

preserve, or around the block. Or forest<br />

bathe—go into the forest and be still—if<br />

you can. There are phytoncides, germrepelling<br />

and immune-boosting chemicals,<br />

that come from natural substances<br />

such as evergreen trees. If you’re stuck<br />

inside, bring nature indoors by having<br />

plants as well as pictures, calendars, and<br />

screen savers that have nature scenes in<br />

your home. These reminders of nature<br />

also offer positive health effects, says Beil.<br />

Photo: adobestock.com

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QMCT oil and coconut oil<br />

seem alike in my mind. I’m<br />

not sure how they differ and<br />

which one to use. Do they<br />

have the same benefits, and can they be<br />

used interchangeably?<br />

No, definitely not. While both can be<br />

therapeutic for certain conditions,<br />

there are key differences between<br />

MCT and coconuts oils, and each has<br />

unique benefits and uses. It’s important<br />

to understand the pros and cons<br />

of each to determine which oil is more<br />

appropriate for you—or whether you<br />

want to use them both.<br />

Coconut oil is a historically used fat<br />

in many tropical areas of the world,<br />

and it has become popular among<br />

many health-oriented shoppers in<br />

recent years. It is considered the<br />

richest food source of medium-chain<br />

triglycerides (MCTs), also called<br />

38 • AUGUST <strong>2020</strong><br />

answers to your food questions<br />

MCT Oil vs. Coconut Oil:<br />

What’s the Difference?<br />

Both have therapeutic health effects, but they aren’t the same.<br />


medium-chain fatty acids, which are<br />

primarily capric, caprylic, and lauric<br />

acids. It also contains some long-chain<br />

fatty acids, which aren’t as easy for<br />

the body to digest.<br />

The fact that coconut oil is listed as<br />

a rich source of MCTs should have an<br />

asterisk next to it, though. The highest<br />

percentage of fatty acids in coconut oil<br />

is from lauric acid. Even though lauric<br />

acid is considered a medium-chain<br />

fatty acid by chemists, it behaves<br />

more like a long-chain fatty acid in<br />

terms of digestion and absorption. For<br />

this reason, many experts suggest that<br />

coconut oil should not be considered<br />

an MCT-rich oil. Lauric acid has notable<br />

antimicrobial effects, but it doesn’t<br />

have the easy-to-digest characteristics<br />

of MCTs that encourage the body to<br />

burn fat and provide quick energy.<br />

MCTs, on the other hand, don’t<br />

require the enzymes or bile acids<br />

for digestion and absorption that<br />

long-chain fatty acids require.<br />

This allows MCTs to go straight to<br />

your liver where they are either used<br />

for immediate energy or turned into<br />

ketones, compounds produced when<br />

your liver breaks down a lot of fat.<br />

MCT oil contains 100 percent MCTs,<br />

compared with about 50 percent in<br />

coconut oil. MCT oil is made by refining<br />

coconut oil or palm oil to remove<br />

other compounds and to concentrate<br />

the MCTs naturally found in the oils.<br />

The Benefits and Uses of MCT Oil<br />

Research suggests that MCT oil may<br />

help boost weight loss, metabolic functioning,<br />

and energy production more<br />

than other oils. As mentioned, your<br />

Photo: adobestock.com

ody turns MCTs into alternative forms<br />

of energy called ketones, which provide<br />

your brain with energy, increase your<br />

metabolic rate, and burn excess fat. Mark<br />

Hyman, MD, author of Eat Fat, Get Thin,<br />

calls MCT oil “the secret fat that makes<br />

you thin.” He calls MCT oil a super fuel<br />

for your cells that increases mental clarity<br />

and boosts fat-burning.<br />

MCTs can increase the number of<br />

calories your body burns compared with<br />

longer-chain fatty acids‚ and replacing<br />

other dietary fats with MCT oil can<br />

produce weight loss. One study found<br />

that people saw more weight loss and<br />

decreased body fat from consuming<br />

MCT oil rather than olive oil. Other<br />

studies suggest that MCT oil may<br />

help you exercise longer and improve<br />

your stamina.<br />

Because of the rapid and simple<br />

digestion of MCTs, MCT oil also may<br />

help people who have malabsorption<br />

issues. Some holistic-oriented medical<br />

practitioners use MCTs as nutritional<br />

therapy for reducing intestinal irritation<br />

in patients with irritable bowel disease,<br />

short bowel syndrome, or celiac disease,<br />

or after gastrointestinal surgery.<br />

The Benefits and Uses of Coconut Oil<br />

Decades ago, coconut oil was avoided<br />

because it is a saturated fat that people<br />

in the Western world incorrectly<br />

associated with heart disease. History<br />

shows that coconut oil doesn’t appear<br />

to increase cardiovascular disease, and<br />

some clinical research also supports<br />

this. In parts of the world, such as the<br />

South Pacific islands and Papua New<br />

Guinea, where coconuts are a dietary<br />

staple, people have thrived eating<br />

coconut oil for generations and have<br />

very low rates of heart disease.<br />

Lauric acid makes up about half of<br />

the fatty acids in coconut oil. When<br />

your body digests lauric acid, it forms<br />

a substance called monolaurin. Both<br />

lauric acid and monolaurin may kill<br />

harmful pathogens, such as bacteria,<br />

viruses, and fungi. Test-tube studies<br />

show that these substances help wipe<br />

out Staphylococcus aureus, which<br />

causes staph infections, and the yeast<br />

Candida albicans, a common source of<br />

yeast infections in humans. Research<br />

also shows that lauric acid has potent<br />

inhibitory effects against Clostridium<br />

difficile, often abbreviated C. diff,<br />

a bacteria that affects the intestines<br />

and is resistant to many antibiotics.<br />

Monolaurin and lauric acid also have<br />

the physiochemical property of being<br />

able to destroy the membrane of lipidcoated<br />

viruses, such as the virus that<br />

causes COVID-19. Clinical trials using<br />

coconut oil on COVID-19 patients<br />

in hospitals in the Philippines are<br />

underway as of this writing.<br />

Unlike MCT oil, which should not be<br />

used in cooking, coconut oil has a high<br />

smoke point, meaning it stands up<br />

well to heat and is good for stir-frying<br />

and pan-frying. Coconut oil also is an<br />

excellent substitute for butter in baking.<br />

Coconut oil can be used topically<br />

to improve the health and appearance<br />

of skin and hair. Research shows that<br />

when coconut oil is applied to skin, it<br />

can improve the moisture content and<br />

reduce the symptoms of eczema. When<br />

applied to hair, coconut oil may soften<br />

texture, protect against damage, and act<br />

as a weak sunscreen, blocking about 20<br />

percent of the sun’s UV rays.<br />

Which Is Best?<br />

Which of these oils is best for you to use<br />

depends on the condition of your health<br />

and your personal goals. If you want to<br />

lose weight, especially if you’re following a<br />

keto-type diet, supplementing with MCT<br />

oil can ensure you’re getting enough fat<br />

to stay in ketosis—the state in which<br />

your body burns fat, rather than carbs,<br />

for fuel. But even if you’re on a different<br />

type of eating plan, MCT oil can help you<br />

feel fuller, longer; help you feel more<br />

mentally alert; and might even improve<br />

endurance during exercise.<br />

If you have a digestive disorder or<br />

difficulty digesting and absorbing<br />

fat—which is often characterized by<br />

diarrhea, greasy stools, foul-smelling<br />

stools, bloating, and gas—consider<br />

supplementing with MCT oil to provide<br />

an easy-to-digest source of fat that might<br />

help reduce irritation in your intestines.<br />

On the other hand, coconut oil is the<br />

one to choose if you’re looking for a<br />

versatile cooking oil that can also be used<br />

therapeutically on the skin and hair.<br />

It is an all-star in these areas. It’s also<br />

possible that because of its high lauric<br />

acid content, consuming raw coconut<br />

oil is potentially beneficial for protecting<br />

against—or combating—infections<br />

MCT OIL VS. COCONUT OIL: A Quick Cheat Sheet<br />

MCT OIL<br />

A flavorless liquid nutritional supplement derived from<br />

coconut or palm oil refined to isolate the MCTs<br />

100 percent MCTs<br />

Easy-to-absorb source of fats used to help with<br />

weight loss and energy<br />

Take by the spoonful, or add raw to smoothies,<br />

salad dressings, sauces, coffee, or tea<br />


A food-based oil that is solid at room temperature<br />

and tastes like coconut<br />

Slightly more than 50 percent MCTs,<br />

plus some long- and short-chain fatty acids<br />

Good cooking oil and therapeutic skin and hair treatment<br />

Use in cooking or baking, apply topically to skin<br />

and hair, or heat to liquefy and take by the spoonful<br />

or add to coffee or tea<br />

AUGUST <strong>2020</strong> • 39


Dr. Bronner’s<br />

Ellyndale Organics Bulletproof Brain<br />

Regenerative Organic Coconut Infusions<br />

Octane Oil<br />

Coconut Oil<br />

caused by numerous pathogenic bugs,<br />

including Candida albicans, bacteria,<br />

and viruses. For the best health benefits<br />

and the most nutrients, opt for organic,<br />

unrefined virgin coconut oil.<br />

Regardless of which one you choose,<br />

be aware that taking too much MCT oil<br />

or coconut oil can lead to stomach<br />

discomfort, cramping, diarrhea, and<br />

bloating. So, it’s a good idea to start<br />

small (say, ½ Tbs. per day), see how your<br />

body reacts, and increase as tolerated to<br />

a maximum dose of 3–4 Tbs per day.<br />

If you experience digestive distress<br />

from supplementing with MCT oil,<br />

consider trying another brand of the<br />

40 • AUGUST <strong>2020</strong><br />

product. Some people who experience<br />

digestive trouble from MCT oil may react<br />

to the proprietary blend of MCTs or to<br />

the solvents used in the processing that<br />

may not be in another brand. Popular<br />

brands include Nutiva 100% Organic<br />

Coconut MCT Oil and MCT powders;<br />

Bulletproof Brain Octane Oil; and<br />

hexane-free Garden of Life Dr. Formulated<br />

100% Organic Coconut MCT Oil.<br />

If you don’t like the taste of one<br />

brand of coconut oil, try another. There<br />

can be differences in flavor depending<br />

on where the product is sourced and<br />

how it is processed. Common brands<br />

include Jarrow Formulas Extra Virgin,<br />

Garden of Life<br />

Dr. Formulated<br />

MCT Oil<br />

Nutiva Organic<br />

MCT Powder<br />

Cold Pressed Organic Coconut Oil; Viva<br />

Naturals Extra Virgin Organic Coconut<br />

Oil; Dr. Bronner’s Regenerative Organic<br />

Coconut Oil; and Nature’s Way Extra<br />

Virgin, Unrefined Coconut Oil.<br />

Finally, whether you decide to<br />

use MCT oil, coconut oil, or both in<br />

your diet, understand that MCT oil<br />

supplies no essential fatty acids (EFAs)<br />

and coconut oil supplies a negligible<br />

amount. As the name implies, EFAs are<br />

essential for our health and well-being.<br />

To avoid becoming deficient in EFAs,<br />

eat plenty of cold-water fish, grass-fed<br />

beef, omega-3-enriched eggs, hemp<br />

seeds, and flaxseeds.<br />

Photo: adobestock.com

20 YEARS OF<br />


since their time with Kat in<br />

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42 • AUGUST <strong>2020</strong> HEALTHY DISH *<br />

recipe makeovers full of modern flavor<br />

Cooking with Whole Fish<br />

Up your grilling game this summer with this heart-healthy recipe.<br />


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

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

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

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*<br />

*<br />

*<br />

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Choose a mild fish and make<br />

sure it’s ultra-fresh. It should<br />

smell clean, not at all fishy, and<br />

the eyes should be clear, not<br />

heavily clouded over. Plan to<br />

buy it (or catch it) the same<br />

day you cook it.<br />

Ask if the fish seller has any<br />

local catch in the back. Often<br />

these are the best fish, but they<br />

aren’t on display because people<br />

generally ask for the more<br />

expensive, imported choices.<br />

To support more even grilling,<br />

choose a few smaller fish (2–2.5<br />

pounds, at least 2 inches thick)<br />

rather than one large one.<br />

Unless you know how to do it<br />

yourself, ask that your fish be<br />

gutted and scaled for you, with<br />

the head and tail left intact.<br />

You can use any uncooked fins,<br />

tails, heads, and/or bones (cooked<br />

or uncooked) or seafood shells<br />

to make fragrant fish broth for<br />

excellent fish soups and stews.<br />

The easiest method is to place<br />

everything in your slow cooker,<br />

generously cover with cold water,<br />

bring to a boil on the high setting,<br />

then reduce to low without opening<br />

the cover and cook 8 hours to<br />

overnight. Strain out all solid<br />

matter and refrigerate or freeze<br />

the broth for future use.<br />

Photo: adobestock.com

make it!<br />

Whole Grilled Fish<br />

Serves 6<br />

You can use almost any fish you like, but red snapper works<br />

particularly well. See “Notes from the Clean-Food Coach” for<br />

more about how to choose and use your fish.<br />

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

and scaled<br />

Heat-stable vegetable oil, neutral flavor<br />

3 tsp. sea salt<br />

1½ tsp. cracked black pepper<br />

6 cloves garlic or small shallots, smashed<br />

1½ small lemons, cut into 9 wedges<br />

Soaked toothpicks or small grill skewers<br />

Chopped fresh herbs and additional lemon wedges, optional<br />

for garnish<br />

1. Scrub grill grate clean to help prevent sticking, and preheat grill<br />

to medium high. If fish still has fins, remove with a sharp knife<br />

and set aside to make fish broth, or discard.<br />

2. Make a series of 3–4 diagonal slits across fleshy part of each<br />

side of fish between tail and head. Cuts should be deep (to the<br />

bone) to aid in more even cooking.<br />

3. Lightly oil entire fish, including inside the cuts and in the belly<br />

cavity. Coat each fish with 1 teaspoon salt and ½ teaspoon pepper<br />

(or to taste), concentrating on cuts and cavities. Insert 2 garlic<br />

cloves or shallots deep into the belly cavities of each fish.<br />

4. Squeeze lemon wedges into belly cavities, and line them up<br />

along the opening, skin sides out, about 3 per fish, to plug the<br />

cavity opening. Use soaked barbecue skewers or toothpicks<br />

to “pin” opening flaps together to keep pungents and lemon<br />

securely inside.<br />

5. Reduce grill temp to medium, and oil grate. Generously recoat<br />

fish with oil and place on grill, belly side toward you, leaving<br />

enough room behind it to roll over. Cover grill, and cook,<br />

undisturbed, about 10 minutes (if fish is 2 inches thick in the<br />

middle).<br />

6. Gently roll fish backward with spatula to flip, close grill, and<br />

cook 10 minutes more, until flesh flakes easily.<br />

7. Use spatula to carefully work fish skin away from grill, and lift<br />

whole fish onto plate. Garnish with fresh herbs, if using, and<br />

generous lemon wedges to squeeze over all just before serving.<br />

Be mindful of small bones when enjoying.<br />

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

chol; 1450mg sod; 1g fiber; 1g sugar<br />

Photo: adobestock.com<br />

Featured<br />

Ingredient:<br />

Fish<br />

Given how confusing and contradictory<br />

health advice from the “experts” often<br />

is, it’s refreshing to find a principle<br />

upon which absolutely everyone agrees:<br />

Eat fish!<br />

Fish is a high-protein, low-calorie<br />

food that provides a whole range of<br />

health benefits, from the heart to<br />

the brain. Fish high in omega-3s and<br />

low in contaminants include wild<br />

salmon from Alaska (fresh, frozen,<br />

and canned), Atlantic mackerel and<br />

herring, sardines, sablefish, anchovies,<br />

and farmed oysters.<br />

White-fleshed fish, on the other hand,<br />

is loaded with vitamins and minerals<br />

while being incredibly low in calories,<br />

but it rarely contains a significant<br />

amount of omega 3s. Almost all fish,<br />

however—with the possible exception<br />

of some farmed salmon—are naturally<br />

low in pro-inflammatory omega-6s, and<br />

that’s a very good thing.<br />

The American Heart Association<br />

recommends that we eat at least two<br />

fish meals a week. This recommendation<br />

is also included in the USDA’s dietary<br />

guidelines. The nutrients found in seafood<br />

help reduce risk of death by heart<br />

attack and prevent a host of chronic<br />

health problems and terminal illnesses.<br />

Seafood cuts the risk for heart disease,<br />

cancer, Alzheimer’s, stroke, diabetes,<br />

and inflammatory diseases such as<br />

rheumatoid arthritis, all of which<br />

has been documented in dozens of<br />

published studies.<br />

Understand that when I’m waxing<br />

on and on about the virtues of fish,<br />

I’m not talking about “mystery fish<br />

nuggets deep fried in recycled vegetable<br />

oil” or some similar Frankenfood from<br />

the local fast-food emporium. I’m<br />

talking the real deal. Research shows<br />

that more nutrients are retained in<br />

fish that is baked or broiled, rather<br />

than processed and/or fried.<br />

(But you knew that, didn’t you?)<br />

And to protect against viral and<br />

germ contamination, handle<br />

uncooked seafood with care, as<br />

you would any meat or poultry.<br />

AUGUST <strong>2020</strong> • 43


Sounds pretty<br />

important, right?<br />

Lucky for us, some<br />

of summer’s freshest<br />

foods are packed with<br />

this powerful nutrient.<br />

Here are eight of the best<br />

(all DVs are based on<br />

January <strong>2020</strong> updated<br />

recommendations of<br />

90mg for adults):<br />

44 • AUGUST <strong>2020</strong><br />

foods & meals that heal<br />

Get More Vitamin C<br />

Here are 8 great sources of this key nutrient that aren’t oranges.<br />


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

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

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

important benefits:<br />

Strong, healthy joints. Vitamin C regulates the synthesis of the structural<br />

protein collagen, involved in building joint cartilage—especially important<br />

during summer when hiking, biking, running, and other activities can take<br />

a toll on joints. Studies also suggest that vitamin C improves healing of soft<br />

tissue and tendon injuries.<br />

Glowing skin. The role of vitamin C in collagen production, plus its powerful<br />

antioxidant benefits, makes it essential for healthy, youthful skin. Studies<br />

show that vitamin C helps diminish the appearance of fine lines and wrinkles,<br />

protects skin from free-radical damage, and promotes faster wound healing.<br />

Travel insurance. Your immune system can use some insurance before a summer<br />

vacation. Vitamin C supports several components of the immune system, and<br />

studies link deficiencies with impaired immunity and higher susceptibility<br />

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

symptoms and shorten the duration of colds and respiratory tract infections.<br />

A healthy heart. Summer heat, humidity, and exercise put stress on your<br />

heart—keep yours strong with vitamin C. It’s linked with healthy cholesterol<br />

levels and improved blood vessel health, and many studies show that a high<br />

intake of vitamin C can reduce the risk of—and death from—heart disease.<br />

Eye protection. Vitamin C supports the health of blood vessels in the eye and<br />

protects against UV damage—especially important when you’re spending more<br />

time in the sun. Additionally, studies suggest that vitamin C lowers the risk of<br />

developing cataracts and, when taken with other essential nutrients, slows the<br />

progression of age-related macular<br />

degeneration (AMD) and loss of<br />

visual acuity.<br />

1Papayas<br />

* One cup, cubed = 87 mg<br />

* DV: 97 percent<br />

Recipe Tips: Sprinkle cold papaya wedges<br />

with chili powder and fresh lime juice; toss<br />

papaya cubes with blackberries, baby<br />

arugula, olive oil, and crumbled feta cheese;<br />

purée papaya with pineapple cubes and<br />

coconut milk for a tropical smoothie.<br />

2<br />

Yellow peppers<br />

* One cup, chopped = 274 mg<br />

* DV: 304 percent<br />

Recipe Tips: Sauté yellow peppers, leeks,<br />

and garlic, then purée with fresh basil<br />

for a colorful alternative to tomato sauce;<br />

grill halved yellow peppers then stuff with<br />

quinoa, black beans, chopped tomatoes,<br />

and avocado cubes; purée yellow peppers,<br />

yellow tomatoes, green onions, cucumber,<br />

and cilantro into a fresh, bright gazpacho.<br />

3Broccoli<br />

* One cup, cooked = 101mg<br />

* DV: 112 percent<br />

Recipe Tips: Cut broccoli into thin spears,<br />

brush with olive oil, sprinkle with garlic<br />

powder and cumin, and grill until tender;<br />

simmer broccoli florets and yellow onions in<br />

stock, then purée with coconut milk and chill<br />

for a creamy soup; toss small broccoli florets<br />

with baby spinach, shaved red cabbage,<br />

grated carrots, and chopped strawberries,<br />

and dress with a lemon-olive oil vinaigrette.<br />

4Cantaloupe<br />

* One cup, cubed = 58mg<br />

* DV: 64 percent<br />

Recipe Tips: Purée cantaloupe cubes with<br />

fresh peaches and minced thyme and freeze<br />

in an ice cream maker; toss diced cantaloupe<br />

with minced serrano peppers, red bell<br />

peppers, red onion, cilantro, and lime juice<br />

for a zesty salsa; make a breakfast bowl<br />

with cantaloupe balls, blueberries, Greek<br />

yogurt, and low-sugar granola.<br />

Photo: adobestock.com

make it!<br />

Grilled Pepper Salad with Black Beans & Avocado<br />

Serves 4<br />

Break out the grill one last time this summer for this delicious,<br />

easy-to-make, entrée salad.<br />

1 lb. mini sweet peppers, coated with nonstick spray<br />

1 medium red onion, sliced into ½-inch-thick rings, coated<br />

with nonstick spray<br />

1 15-oz. can no-salt-added black beans, drained and<br />

rinsed<br />

1 avocado, cubed<br />

½ cup chopped fresh cilantro<br />

1 Tbs. fresh lime juice<br />

1 Tbs. olive oil<br />

1 tsp. kosher salt<br />

Black pepper to taste<br />

1. Preheat grill to medium-high. Grill sweet<br />

peppers and red onion rings on all sides<br />

until grill marks appear, about 2 minutes<br />

per side. Transfer to plate and let cool.<br />

Discard pepper stems and seeds,<br />

and chop peppers and onion<br />

into small dice.<br />

2. Combine beans, avocado,<br />

cilantro, sweet peppers, and red<br />

onion in salad bowl and toss with<br />

lime juice, oil, salt, and pepper.<br />

Per serving: 240 cal; 8g prot; 12g total<br />

fat (1.5g sat fat); 29g carb; 0mg chol;<br />

500mg sod; 10g fiber; 2g sugar<br />

Photo: Pornchai Mittongtare; Styling: Robin Turk; Food Stylist: Claire Stancer<br />

5Kiwi fruit<br />

* One medium = 64mg<br />

* DV: 71 percent<br />

Recipe Tips: Purée kiwi chunks and<br />

lime juice until smooth, add whole<br />

raspberries and freeze in Popsicle<br />

molds; toss kiwi slices with endive,<br />

blackberries and goat cheese, and dress<br />

with a lemon-basil vinaigrette; purée<br />

kiwi with frozen bananas, baby spinach,<br />

strawberries, and chia seeds for a fruity<br />

morning smoothie.<br />

6Strawberries<br />

* One cup, sliced = 98mg<br />

* DV: 109 percent<br />

Recipe Tips: Toss strawberries with<br />

aged balsamic vinegar, minced basil,<br />

and coarsely ground black pepper,<br />

and serve with a dollop of crème<br />

fraîche or mascarpone cheese;<br />

dip large strawberries in melted<br />

dark chocolate and crushed walnuts;<br />

purée strawberries with lemon juice,<br />

honey, ice cubes, and mint leaves for a<br />

refreshing, booze-free party beverage.<br />

7Cherry tomatoes<br />

* One cup = 19mg<br />

* DV: 29 percent<br />

Recipe Tips: Thread cherry tomatoes<br />

on rosemary sprig skewers and grill<br />

until tender; make Caprese salad with<br />

whole cherry tomatoes, basil leaves,<br />

olive oil, and fresh mozzarella cheese;<br />

coarsely chop cherry tomatoes and<br />

lightly sauté with diced yellow peppers,<br />

baby spinach, red onion, and minced<br />

thyme, and toss with pasta for a light,<br />

fresh alternative to pasta sauce.<br />

8Kale<br />

* One cup, chopped = 80mg<br />

* DV: 89 percent<br />

Recipe Tips: Coat whole Tuscan kale<br />

leaves with olive oil, sprinkle with sea<br />

salt, and grill until crispy; finely chop<br />

baby kale and toss with corn kernels,<br />

grilled zucchini, red onion, avocado<br />

cubes, and shredded Asiago cheese;<br />

combine kale, green peas, basil,<br />

pumpkin seeds, garlic, and olive oil<br />

in a blender and process into a<br />

creamy pesto.<br />

AUGUST <strong>2020</strong> • 45


Sheet-Pan Tandoori Chicken<br />

Serves 4<br />

Don’t skip the cilantro and lemon juice.<br />

They are the final touches that will transport<br />

you to a faraway place. Serve with brown<br />

rice or a steaming plate of naan with Greek<br />

yogurt for dipping.<br />

1¾ lbs. bone-in, skin-on chicken parts<br />

(any mix of thighs, drumsticks, and<br />

breasts; wings not recommended)<br />

½ cup nonfat Greek yogurt<br />

4 cloves garlic, minced (about 4 tsp.)<br />

1 Tbs. minced fresh ginger<br />

1 Tbs. ground cumin<br />

2½ tsp. chili powder, divided<br />

1½ tsp. kosher salt, divided<br />

1 15-oz. can reduced sodium chickpeas<br />

1 small head cauliflower, chopped into<br />

¾-inch wide florets (about 4½ cups)<br />

1 sweet potato, peel-on, cut into ¾-inch<br />

cubes (about 2 cups)<br />

1½ Tbs. extra virgin olive oil<br />

1 tsp. ground turmeric<br />

1 large lemon, halved<br />

Freshly chopped cilantro<br />

1. Remove skin from chicken. Cut breasts in<br />

half crosswise, if using.<br />

2. To large resealable plastic bag, add yogurt,<br />

garlic, ginger, cumin, 1 tsp. chili powder,<br />

and 1 tsp. salt. Seal bag to remove air,<br />

and squish ingredients together until<br />

combined. Add chicken to bag, seal,<br />

and shake to coat. Refrigerate at least<br />

30 minutes, or up to 24 hours.<br />

3. Preheat oven to 425°F and place rack in<br />

center. Line large-rimmed baking sheet<br />

with aluminum foil and coat generously<br />

with nonstick cooking spray.<br />

46 • AUGUST <strong>2020</strong><br />

eating clean made easy<br />

A Taste of India<br />

Looking for something different? Try this creative take on the classic<br />

Indian dish from Erin Clarke’s The Well Plated Cookbook.<br />

make it!<br />


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

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

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

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

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

4. Drain and rinse chickpeas, and pat<br />

dry with paper towels, removing any<br />

loose skins. Place chickpeas in large<br />

mixing bowl.<br />

5. Add cauliflower and sweet potato to bowl<br />

with chickpeas. Drizzle with olive oil, and<br />

sprinkle with remaining chili powder,<br />

turmeric, and remaining salt. Toss to<br />

evenly coat, and spread into single layer<br />

on prepared baking sheet.<br />

6. Remove chicken from bag, and shake off<br />

any excess marinade. Arrange piece on<br />

top of vegetables, and bake 15 minutes.<br />

Remove pan from oven and carefully<br />

stir veggies around to promote even<br />

cooking. Return pan to oven, and bake<br />

15–20 minutes more, until chicken<br />

reaches internal temperature of 165°F<br />

and juices run clear when sliced.<br />

7. Squeeze lemon over chicken and veggies,<br />

sprinkle with cilantro, and serve.<br />

Per serving: 620 cal; 49g prot;34g total fat (9g sat<br />

fat); 29g carb; 145mg chol; 1090mg sod; 9g fiber;<br />

7g sugar<br />

Excerpted from The<br />

Well Plated Cookbook<br />

by Erin Clarke<br />

with permission of<br />

Avery, an imprint of<br />

Penguin Publishing<br />

Group, a division of<br />

Penguin Random<br />

House LLC. Copyright<br />

© Erin Clarke,<br />

<strong>2020</strong>.<br />

Photo: Courtesy of Avery⁄Penguin Random House


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Terry Naturally AnxioCalm<br />

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Carlson Lutein Gummies<br />

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AUGUST <strong>2020</strong> • 47


easy ways to boost your nutrition<br />

Crazy for Keto Chaffles<br />

Simpler than cloud bread and other keto-friendly bread alternatives,<br />

chaffles are really just waffle-shaped cheese omelets. The cheese<br />

creates a crisp crust similar to a traditional waffle—and collagen<br />

powder adds beauty benefits.<br />

In case you’ve missed out on the social<br />

media buzz, chaffles are one of the latest<br />

low-carb bread replacement crazes.<br />

Chaffles equals cheese plus waffle. There’s<br />

one more ingredient to this mathematical<br />

equation—eggs, which give the chaffle<br />

recipe structure and some volume.<br />

The easiest way to make a chaffle:<br />

Use a waffle maker. You could technically<br />

cook chaffles in a pan or in the oven,<br />

but you won’t get the unique waffle<br />

shape and aesthetic if you don’t use a<br />

waffle maker.<br />

You can make chaffles from the<br />

two-ingredient recipe here (eggs and<br />

cheese), but we wanted more structure<br />

and that crisp bite of freshly toasted<br />

waffles. So we added almond flour and<br />

collagen peptides (you can also use<br />

whey protein).<br />

Keto Chaffles<br />

Serves 1<br />

You can add ingredients to this base recipe<br />

to suit any savory or sweet craving you<br />

might have. For example, add 2 Tbs. ranch<br />

dressing into the mixing bowl with the<br />

other batter ingredients for a little extra kick.<br />

Primal Kitchen Avocado Oil Spray<br />

1 egg<br />

½ cup shredded cheddar cheese<br />

1 Tbs. almond flour<br />

1 scoop Primal Kitchen<br />

Collagen Peptides<br />

1. Heat waffle maker for<br />

a minute or two, and<br />

spray inside with<br />

Avocado Oil Spray.<br />

2. In mixing bowl, crack<br />

one egg. Add<br />

shredded cheese,<br />

Primal Kitchen<br />

Collagen Peptides<br />

did you know ...<br />

Collagen peptides help<br />

support hair, skin, and nails,<br />

and pair perfectly with many<br />

recipes, including savory<br />

soups, shakes, smoothies,<br />

coffee, baked goods—and<br />

of course chaffles!<br />

almond flour, and collagen peptides.<br />

Whisk the mixture until combined.<br />

3. Pour chaffle mixture into waffle<br />

maker, and cook 3–4 minutes.<br />

Using a spatula, carefully remove<br />

the chaffle and place on plate to<br />

serve.<br />

Per serving: 380 cal; 31g prot; 27g total<br />

fat (12g sat fat); 4g carb; 240mg chol;<br />

480mg sod; 1g fiber; 1g sugar<br />

Recipe courtesy PrimalKitchen.com.<br />

Photo courtesy of PrimalKitchen.com<br />

48 •<br />

AUGUST <strong>2020</strong>

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