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YOUR ULTIMATE RESOURCE FOR NATURAL LIVING<br />
AUGUST <strong>2020</strong> * betternutrition.com<br />
BOOST<br />
YOUR<br />
HEALTH!<br />
7<br />
EASY WAYS<br />
TO MAKE YOUR<br />
IMMUNE SYSTEM<br />
STRONGER<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 />
FIND OUT WHY<br />
YOU ARE ALWAYS<br />
SO TIRED<br />
(& HOW TO FIX IT)<br />
8 Foods<br />
Loaded with<br />
VITAMIN C
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†
CONTENTS<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 />
6 NEWSBITES<br />
How to Use Essential Oil Sprays<br />
to Ward Off Ticks<br />
Protect yourself the natural way.<br />
10 PASSION BEHIND THE PRODUCT<br />
Purely Elizabeth<br />
This company started with a single<br />
batch of muffins.<br />
12 IN THE SPOTLIGHT<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 />
18 NATURAL REMEDY<br />
Can Improving Heart Health<br />
Reduce COVID Risk?<br />
The short answer is: Yes!<br />
22 ASK THE NATUROPATHIC DOCTOR<br />
Why Am I Always Tired?<br />
Causes and cures for chronic fatigue.<br />
24 NATURAL BEAUTY<br />
Oils and Serums for Hair Repair<br />
Nourish your overstressed tresses.<br />
38 ASK THE NUTRITIONIST<br />
MCT Oil vs. Coconut Oil: What’s<br />
the Difference?<br />
Sorting out these popular fats.<br />
42 HEALTHY DISH<br />
Cooking with Whole Fish<br />
Serious next-level grilling tips.<br />
44 EATING4HEALTH<br />
Get More Vitamin C<br />
Great sources that aren’t oranges.<br />
46 RECIPE4HEALTH<br />
A Taste of India<br />
Spice it up with tandoori chicken.<br />
48 COOK WITH SUPPLEMENTS<br />
Crazy for Keto Chaffles<br />
Meet the low-carb answer to waffles.<br />
CLICK ON<br />
THIS!<br />
RESOURCES &<br />
REFERENCES<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 />
EDITORS’ BLOG<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 />
SIGN UP FOR OUR<br />
NEWSLETTER<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>
EDITOR’S LETTER<br />
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 />
YOUR ULTIMATE GUIDE TO NATURAL LIVING<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 />
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Editorial Offices<br />
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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 />
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Kevin Gillespie<br />
kgillespie@aimmedia.com<br />
Joshua Kelly<br />
jkelly@aimmedia.com<br />
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Kristen Zohn<br />
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Linda Koerner<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 />
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4 •<br />
AUGUST <strong>2020</strong>
NEWS*BITES<br />
BY VERA TWEED<br />
HOW TO USE<br />
ESSENTIAL OIL<br />
SPRAYS<br />
TO WARD OFF TICKS<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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NEWS*BITES<br />
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 />
BIOCELL<br />
COLLAGEN<br />
REDUCES SUN<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 SPEEDS UP RECOVERY FROM HYSTERECTOMY<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
PASSION BEHIND THE PRODUCT *<br />
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 />
BY NEIL ZEVNIK<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
IN THE SPOTLIGHT *<br />
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 />
BY CHRIS MANN<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 />
address to betternutritionfreebie@<br />
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put “Stone Age” in<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
HOT BUYS * ❶<br />
❷<br />
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Super greens are Skin Protection<br />
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Multivitamin Fizzy Health Face Serum. Nature’s<br />
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in liquid, the chemistry defend skin from environmental<br />
gives you an absorption<br />
stress and<br />
boost. Formulated by blue light for a cleaner,<br />
nutritionists, these smoother complexion.<br />
handy sticks are packed Astaxanthin delivers<br />
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There are no GMOs, skin’s deepest layers,<br />
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new & notable<br />
Enhance Your Wellness<br />
From artisan grain-free pasta to super greens multivitamins, discover the<br />
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 />
gluten-free, non-GMO<br />
verified, and vegan.<br />
The second is a lovely<br />
sweet butter featuring<br />
dry-roasted, milled<br />
almonds, pure maple<br />
sugar, and natural<br />
vanilla flavor.<br />
❸<br />
❺<br />
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 />
(Grape, Original, and<br />
Pomegranate). Rosehips<br />
have a delicate floral<br />
taste with a touch<br />
of tartness. (Think<br />
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 />
BY LISA TURNER<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 />
Doctor’s Best<br />
EpiCor<br />
Immune<br />
Health<br />
Basics with<br />
Wellmune<br />
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Beta-Glucans<br />
Discover Branded Beta-Glucan Ingredients<br />
When you shop for beta-glucan supplements, you’ll notice that some formulas tout a proprietary type of beta-glucans on<br />
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 />
demonstrates that EpiCor helps bolster your immune armor by increasing antioxidant power in as little as two hours.<br />
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 />
super-long runs), Wellmune WGP significantly reduced symptoms of upper respiratory tract infection (sore throat, stuffy<br />
nose, etc.) among test subjects. Go to wellmune.com to learn more and view research on the remedy.<br />
AUGUST <strong>2020</strong> • 17
NATURAL REMEDY *<br />
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 />
BY JEANETTE RYAN, DC, IFMCP<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
NATURAL REMEDY<br />
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 />
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Photo: adobestock.com
0737870-123310
ASK THE NATUROPATHIC DOCTOR *<br />
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 />
BY EMILY KANE, ND, LAC<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
NATURAL BEAUTY *<br />
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 />
BY SHERRIE STRAUSFOGEL<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 />
AVOCADO and MORINGA OILS<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 />
JOJOBA and MACADAMIA OILS<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>
PACK UP THE<br />
FUN WITH<br />
Healthy<br />
KIDS’ LUNCHES<br />
Liven up your<br />
midday meal<br />
with these<br />
delicious,<br />
healthy, and<br />
kid-friendly<br />
recipes.<br />
BY KIMBERLY LORD STEWART<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 />
MEAL PLAN FOR HEALTHY LUNCHES<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 />
FUN FINGER FOODS<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 />
SIMPLE STRATEGIES OF HEALTHY LIVING ARE<br />
VITAL FOR KEEPING THE BODY IN TIP-TOP SHAPE<br />
TO DEFEND AGAINST ILLNESS. BY MELISSA DIANE SMITH<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 />
DID INDUSTRIAL FOOD<br />
SET US UP FOR COVID-19?<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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ASK THE NUTRITIONIST *<br />
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 />
BY MELISSA DIANE SMITH<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 />
COCONUT OIL<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
ASK THE NUTRITIONIST<br />
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
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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 />
BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC<br />
Years ago, when I was struggling to come up with my own set of ethics when it<br />
came to eating animals, I came across this passage: “If you’re used to preparing fish<br />
that’s already been filleted, I highly recommend grilling a whole fish at least once.<br />
It will give you an immediate sense of your food’s animal origins, and the flavors<br />
and eating experience are somehow elevated. I can’t explain it, but you’ll know<br />
what I mean when you try it.”<br />
That passage was wise and prophetic. It addressed the very nature of our<br />
relationship with the things that we eat. It suggested that by being more in touch<br />
with the source of our food, we could deepen our relationship with that food,<br />
enrich our experience of eating it, and perhaps even make more conscious choices<br />
about what exactly to include and exclude from our diets.<br />
It might not surprise you to learn that this passage was written by Chef<br />
Jeannette Bessinger. And what she says is true. The process of grilling the whole fish<br />
does somehow enhance the experience. Just give it a try, and you’ll see.<br />
Notes from<br />
the Clean<br />
Food Coach:<br />
Tips for choosing a good<br />
grilling fish:<br />
*<br />
*<br />
*<br />
*<br />
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
EATING 4 HEALTH *<br />
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 />
BY LISA TURNER<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
RECIPE 4 HEALTH *<br />
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 />
BY ERIN CLARKE<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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AUGUST <strong>2020</strong> • 47
COOK WITH SUPPLEMENTS *<br />
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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Solgar ® N o. 7 increases mobility, flexibility, and range of motion. *<br />
Even better, it shows improvement in joint comfort within 7 days. 1*<br />
One small capsule once daily.<br />
©<strong>2020</strong> Solgar, Inc.<br />
The complete line of Solgar nutritional supplements is available at fine health food retailers worldwide.<br />
For store locations and additional information, visit solgar.com or call 1.800.645.2246<br />
*These statements have not been evaluated by the Food and Drug Administration.<br />
This product is not intended to diagnose, treat, cure, or prevent any disease.<br />
1. Based on two human studies with 5-LOXIN Advanced® where subjects rated their joint health over time, subjects’ joint health<br />
improved within 7 days and continued to improve throughout the duration of the studies.<br />
Individual results may vary.<br />
5-LOXIN ADVANCED® is a registered trademark of PL Thomas-Laila Nutra, LLC<br />
U.S. Patent #8,551,496 and patents pending.