YOUR ULTIMATE RESOURCE FOR NATURAL LIVING
AUGUST 2021 * betternutrition.com
Make the Most of Late
Six Ways to Help Your
Child Thrive This Year
Soothing Essential Oils to
That Work Better
The Low FODMAP Diet:
Say Goodbye to Your Digestive Issues
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August 2021 / Vol. 83 / No. 8
How to help
Happy & Healthy Teens
If you have older children, you likely no longer
have to worry about earaches and frequent
stomach bugs. But adolescents are more
susceptible to serious adult-type health issues,
including chronic stress and weight gain. Help
your teen thrive with these tips that address six
7 Food Duos that Work
They’re not as familiar as bacon and eggs
or peanut butter and jelly, but these seven
food pairings feature nutrients that work
synergistically to create a whole that’s much
healthier than the sum of its parts. Plus,
three popular food pairings to avoid.
Hormones and Weight Loss
How to shed excess pounds.
10 HOT BUYS
This Just In
Products we love this month.
12 PASSION BEHIND THE PRODUCT
Meet the bold flavors of Afghani
14 CHECK OUT
Top 6 Benefits of Pycnogenol
Amazing multitasking supplement.
16 NATURAL REMEDY
Do You Have Parasites?
How to fight parasite infections.
20 ASK THE NATUROPATHIC DOCTOR
Tune In, Tone Up
The keys to core training.
22 HERBAL WELLNESS
The Lion’s Share of Benefits
Lion’s mane and mental health.
24 NATURAL BEAUTY
Natural Help for Thinning Hair
Tips for men—and women.
26 ALL THINGS
Six ways to smell good all over.
28 AROMATHERAPY RX
8 Soothing Essential Oils
38 ASK THE NUTRITIONIST
Grain-Free, Lower-Carb Pasta
A tasty way to avoid a carb
40 HEALTHY DISH
Classic Summer Cobbler
A healthy take on grandma’s recipe.
42 COOK WITH SUPPLEMENTS
Green powder-powered sauces.
44 EATING 4 HEALTH
What Is the Low-FODMAP Diet?
How to heal digestive issues.
48 RECIPE 4 HEALTH
Here Comes Oatgurt!
Delicious and dairy-free.
For links to studies
cited in our articles
and other helpful
sites and books, visit
Join our month-long
on kids, including:
The ABCs of
Pack Up the Fun
with Healthy Kids
to Make with
5 Best Essential
Oils for Kids
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Photo: (Cover) Pornchai Mittongtare, Styling: Robin Turk, Food styling: Claire Stancer; (this page) Adobe Stock
2 • AUGUST 2021
EDITOR’S * LETTER
It’s been a long time since I went back to
school, but I can still vividly remember
those first few weeks of a new year.
I always came home after that first day
with a headache, feeling nervous and
I recognize now that this was stress.
Back then, the effects of stress were
not as well known as they are today.
And stress was for adults, not kids.
But today, we know that stress affects
both young and old.
“As many as 30 percent of high
school students in a study said they
were stressed to ‘serious’ levels,” says
Lisa Turner in “Happy & Healthy
Teens” on p. 30. And this number is
likely even higher since the pandemic,
which has only heightened stress
and mental health issues such as
depression in kids and teens.
Thankfully, there are ways to help
your child or teen ease stress, as well
as boost their mood, maintain a healthy
relationship with food, and kick off the
new school year feeling energized and
rejuvenated. Learn how sleep is one
of the most important aspects of teen
health, why breakfast is vital to academic
success, and more in Turner’s article.
Aromatherapy is another natural
antidote to stress, and it works for all
age groups. See p. 28 for “8 Soothing
Essential Oils to Combat Stress.”
Wishing everyone a safe, healthy,
and stress-free back-to-school season!
Meet the passionate
people behind this issue
of Better Nutrition!
Jeannette Bessinger, CHHC, is an
award-winning educator, author, and
real food chef. jeannettebessinger.com
Jonny Bowden, PhD, CNS, is a
board-certified nutritionist and bestselling
author of The 150 Healthiest
Foods on Earth. jonnybowden.com
Matthew Kadey, MS, RD, is an Ontario,
Canada-based dietitian, food writer,
and author of Rocket Fuel: Power-
Packed Food for Sports + Adventure.
Emily A. Kane, ND, LAc, has a private
practice in Juneau, Alaska. She is
the author of Managing Menopause
Naturally and other books.
Karta Purkh Singh Khalsa, DN-C, RH,
teaches herbalism courses online.
Melissa Diane Smith, Dipl. Nutr.,
is a holistic nutritionist and
author of Going Against GMOs.
Sherrie Strausfogel writes about spas,
wellness, and travel. She is the author
of Hawaii’s Spa Experience.
Lisa Turner is a chef, food writer,
and nutrition coach in Boulder, Colo.
Vera Tweed is editorial director
at Natural Health Connections
and author of Hormone Harmony.
Neil Zevnik is a private chef specializing
in healthy cuisine. He is based in
Eustis, Fla. neilzevnik.com
YOUR ULTIMATE GUIDE TO NATURAL LIVING
Editor in Chief
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Accounting & Billing
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Beauty Editor Sherrie Strausfogel
Contributing Editors Vera Tweed, Helen Gray
Contributing Writers Jeannette Bessinger, CHHC, Jonny
Bowden, PhD, CNS, Emily A. Kane,
ND, LAc, Matthew Kadey, MS, RD,
Karta Purkh Singh Khalsa, DN-C, RH,
Melissa Diane Smith, Lisa Turner,
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Top 5 Hormones to Balance
for Weight Loss
BY VERA TWEED
Supplements for Hormone Balance
Along with a high-quality daily multi, Dunn recommends
taking one of more of the following:
“Your weight loss journey is not just
about how much you’re eating,” says
Lacey Dunn, RD, author of The
Women’s Guide to Hormonal
Harmony and founder of UpliftFit
“It’s also about how well your
hormones are balanced,” she
says, “because hormones affect
your metabolism, which affects
weight and weight loss.”
After helping thousands of women
overcome hormonal chaos, Dunn
has identified the best ways to restore
harmony. The following five hormones,
she says, are the most important ones
to address because they also enable
healthy function of the hunger and
satiety hormones leptin and ghrelin,
as well as serotonin for mood.
Insulin—Insulin resistance, which
occurs when the body doesn’t respond
to insulin, causing blood sugar levels to
Myo-inositol: It enhances insulin sensitivity and
progesterone levels. Take 2–4 grams daily at any
time of day, with or without food.
Chasteberry (Vitex): It balances estrogen and
progesterone. Take 400 mg with a meal in the morning. Some people have
trouble sleeping if they take it later in the day.
Maca root: It balances sex hormones, helping to raise levels that are low.
Take 300–600 mg once daily, between meals.
become erratic and rise, is a root cause
of hormone imbalance and weight problems.
It makes your body store fat, stops
you from losing weight, and saps energy.
Cortisol—This hormone helps you deal
with stress, and when working properly,
it’s anti-inflammatory. But chronic
stress keeps cortisol elevated and makes
it pro-inflammatory. High cortisol also
Thyroid—Low levels slow down your
metabolism and lead to weight gain or
difficulty losing weight. High cortisol
and environmental toxins are common
suppressors of thyroid hormone.
Estrogen and Progesterone—Estrogen
dominance (too much estrogen in
relation to progesterone) contributes to
insulin resistance and thyroid imbalance.
The result is weight-loss resistance.
How to Restore Balance
Restoring insulin function opens the
door to hormone balance and weight loss.
Dunn recommends choosing high-fiber
carbs that don’t come in packages, eating
enough protein, managing stress, getting
enough sleep, and exercising daily.
Resistance training helps your body
respond to insulin and stop hoarding
fat. And aerobic exercise is necessary
for overall healthy metabolism.
Avoid toxins, including unfiltered
tap water; fragrances in skincare and
cleaning products, detergents, and candles;
and toxins in plastic food containers. All
of these chemicals disrupt hormones.
Photo: Getty Images
6 • AUGUST 2021
Most Adults and
The Dietary Guidelines for
Americans recommend omega-3
fats to maintain good health,
but a recent study concluded
that over 95 percent of children
and 68 percent of adults don’t
get enough. The study looked
specifically at levels of EPA and
DHA, which are found in fish,
fish oil, and vegan supplements
made from plant sources of EPA
and DHA. If you don’t routinely
eat fish, supplements can fill the
gap. For children, flavored liquid
supplements can be easier to
take than capsules.
Just 1 Cup of Leafy Greens
Improves Heart Health
8 • AUGUST 2021
A Danish study has found that over time, eating just one
cup of leafy greens daily can reduce risk for heart disease by
about 15 percent. Researchers drew this conclusion after
tracking the diets and health of more than 53,000 people
for 23 years. They found that those who ate the most
nitrate-rich vegetables were least likely to develop heart
disease, have a stroke, or suffer from circulatory problems.
Nitrates in vegetables trigger your internal production
of nitric oxide, a gas that dilates blood vessels and helps to
keep blood pressure in a healthy range. Although all vegetables
contain nitrates, some contain higher levels. In addition to leafy
greens, beets, beet juice, and beet powder are rich sources
of nitrates that have been found to lower blood pressure.
Athletic Endurance and Recovery
An adaptogen used traditionally to balance stress, ashwagandha
also improves athletic endurance and recovery, according to
a recent study published in the Journal of Ethnopharmacology.
Researchers compared the effects of the supplement and a
placebo in a group of 50 healthy, athletic adults over a period of 8 weeks.
In the study, those who took an ashwagandha root extract improved endurance
in the heart, lungs, and muscles; recovered more easily from exercise; and had
more energy. Those taking the placebo did not experience similar benefits.
The dose of ashwagandha root extract in the study was 300 mg, taken twice daily.
Photo: (from top right) Getty Images (3); Adobe Stock
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HOT BUYS * ❶
10 • AUGUST 2021
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“Take also unto thee Wheat
Lentils and Millet and
in one vessel and
and Barley and Beans and
Spelt and put them
make bread of it...”
– Ezekiel 4:9
Without the Salt
PASSION BEHIND THE PRODUCT *
companies fostering personal & global well-being
These flavorful new products are helping restore Afghanistan’s
reputation as a world leader in unique gourmet ingredients.
BY NEIL ZEVNIK
Mention Afghanistan today, and it
immediately conjures images of danger,
destruction, and despair. But there was
a time not that many years ago when
its beautiful countryside was a major
source of exceptional dried fruits and
nuts—before conflict and its consequences
When Patrick Johnson and Raffi
Vartanian first visited the country, they
experienced the daily ritual of afternoon
tea accompanied by a beautiful spread of
dried fruits and nuts. “We were blown
away by the taste and variety. Listening
to our friends and their family speak so
proudly of the products that were once
considered the best quality in the world,
we knew we wanted everyone to enjoy
this discovery in the same way we did.”
That, of course, was easier said
than done in this strife-riven country.
It took several years and many visits
to select suitable products (there were
109 varieties of almonds alone), create
a sustainable supply chain, and build a
factory. Once that was accomplished,
Johnson and Vartanian got their artisanal
heirloom products in front of some
eager, high-end New York chefs, and
Ziba Foods was launched.
Drawing from centuries
relied upon both
and nuts, Johnson
and Vartanian were
able to source unique
offerings such as wild
white mulberries and
pistachio kernels, tree-dried
“We were blown away by the taste and variety,” Ziba founders Patrick Johnson and
Raffi Vartanian say of their first exposure to Afghan cuisine. “We knew we wanted
everyone to enjoy this discovery in the same way we did.”
apricots and sun-dried figs, Parwan
walnuts and Kishmish raisins, and
But the pair had more than just
cuisine and commerce in mind. They
envisioned a company that would
disrupt the imbalance between farmers
and traders, pay farmers quickly and
fairly, guarantee quality, and restore
the reputation of Afghan products.
But their aspirations went even
deeper in their desire to improve
the lives and conditions of the
farmers and communities
that they helped support.
“Some aspects of operating
in Afghanistan can
be extremely frustrating—security
is often an
issue, social norms
are certainly not
what we’re used
to. It can be really
quite a bit of responsibility rests on our
shoulders, for our employees and their
families, the communities they live in,
and our farmers. It starts adding up, and
so our decisions have a deeper impact.”
Since Afghan women are often marginalized,
Ziba maintains a workforce that
is 85 percent female. Employment is
year-round despite the cyclical nature of
harvesting, and employees are offered
industry-related training. Johnson and
Vartanian sum it up beautifully: “We
reached a point in life where it was no
longer a tenable proposition to lament
our day-to-day work and wonder ‘What
else can we be doing with our lives?’ We
love making the connection to consumers
who are excited to try new products. But
we’re also drawn to the developmental
aspects of our work—the impact we have
on the ground. It’s extremely rewarding
to participate in that transformation.”
12 • AUGUST 2021
Photo: Pornchai Mittongtare; Prop Styling: Robin Turk; Food Styling: Claire Stancer
Stuffed Pacific Cod with Almonds & Herbs
Serve this light summer supper dish with saffron rice and steamed asparagus for a warm-weather treat!
4 6-oz. filets of Pacific cod (or similar
2 Tbs. Ziba Foods Heirloom Gurbandi
2 Tbs. Ziba Foods Dried White Mulberries
3 Tbs. chopped Italian parsley, divided
2 Tbs. chopped cilantro
1 tsp. microplaned Meyer lemon zest
2 Tbs. fresh Meyer lemon juice, divided
2 Tbs. O Olive Oil Meyer lemon olive oil,
1. Preheat oven to 400°F. Slice into side of
each cod filet to make a pocket.
2. In small bowl, stir together almonds,
mulberries, 2 Tbs. parsley, cilantro, lemon
zest, 1 Tbs. each lemon juice, and
1 Tbs. olive oil. Divide mixture among
filets, stuffing into pockets.
3. Place fish on parchment-lined rimmed
baking sheet, and bake until opaque
and just cooked through, 10–12 minutes.
While fish is baking, whisk together
remaining lemon juice and olive oil.
4. Transfer fish to individual plates or
serving platter, drizzle with lemon and
olive oil, and garnish with remaining
Per serving: 220 cal; 27g prot; 9g total fat
(1.5g sat fat); 5g carb; 80mg chol; 520mg sod;
1g fiber; 3g sugar
AUGUST 2021 • 13
CHECK OUT *
“If I was stranded somewhere on a
desert island, Pycnogenol is one of the
supplements I would want to have with
me, simply because it has so many
uses,” says Fred Pescatore, MD, an integrative
medicine pioneer and author of
The A-List Diet and other health books.
“It helps with collagen and elastin,
which keeps the blood vessels going,
and it’s a natural anti-inflammatory
and antioxidant,” he elaborates. “When
you can work on those things, you have
a lot of bases covered in your body.”
Other benefits include improved
health of the skin, joints, and brain,
and better circulation, especially in the
14 • AUGUST 2021
guide to cutting-edge supplements
Top 6 Benefits of Pycnogenol
Why this patented extract of French maritime pine bark
may be the only supplement you’ll ever need.
BY VERA TWEED
tiny blood vessels that bring oxygen and
nutrients to the skin and extremities of
How Pycnogenol Works
Pycnogenol binds with collagen and
elastin, says Pescatore, strengthening
and protecting these building blocks
of skin and other tissues from being
broken down as we age and are exposed
to UV rays, environmental toxins, and
chemicals in food and water.
In addition to providing structure
to skin, collagen and elastin provide
structure to blood vessels, keeping them
strong and open. This, says Pescatore,
increases the natural production of
nitric oxide, the gas in our bodies that
keeps blood vessels dilated.
“Pycnogenol helps the blood vessels
expand and contract the way they’re
supposed to, and it helps cognitive
function by bringing oxygen flow to the
brain,” says Pescatore. In joints, collagen
and elastin provide cushioning.
Pycnogenol also increases our
natural production of hyaluronic
acid, which helps to retain moisture
in skin, reduce wrinkles, and keep
joints lubricated. Its antioxidant and
anti-inflammatory qualities also
improve respiratory health.
Photo: Adobe Stock
Benefits of Pycnogenol
All of these mechanisms
translate into a variety
of benefits, including
the following six health
Photo: Adobe Stock
❶ SKIN HEALTH
Studies have shown
that by increasing levels of
hyaluronic acid, elastin, and collagen,
Pycnogenol improves hydration
and elasticity in skin, creating a
smoother, more youthful appearance.
Its antioxidant and anti-inflammatory
properties reduce the effects of UV and
other environmental damage. In addition,
Pycnogenol reduces skin problems that
occur with seasonal changes.
❷ JOINT HEALTH
A review of studies concluded that
Pycnogenol is well absorbed in the blood
and in the fluid that cushions joints. Plus,
it provides anti-inflammatory substances
that counteract joint discomfort for about
14 hours after the supplement is taken.
Studies show that it protects joint cartilage
from degradation, relieves pain and
stiffness, and enhances mobility. People
taking Pycnogenol for joint pain have
reduced their use of medications.
MEMORY AND MENTAL PERFORMANCE
Pycnogenol can enhance memory,
attention, and overall mental performance
in adults at all stages of life. In a study
of people over age 55, the supplement
enhanced overall mental performance
and ability to function independently.
Among health professionals between
the ages of 35 and 55, the supplement
improved alertness and contentedness
and reduced anxiety. And among college
students between the ages of 18 and 27,
those who took Pycnogenol experienced
improved mood and also got higher
A study of women who experienced
uncomfortable menopausal symptoms
tested the effects of daily Pycnogenol
for eight weeks. The supplement
significantly reduced hot flashes, night
sweats, mood swings, irregular periods,
loss of libido, and vaginal dryness.
The women taking Pycnogenol also
experienced improvement in fatigue,
sleep, concentration, memory, dizziness,
and mood, including less irritability.
CIRCULATION AND JET LAG ON
Water retention can cause feet and legs
to swell, and some people have a higher
risk of blood clots during long flights.
Pycnogenol can counteract these issues
by enhancing circulation. A study of 295
people who flew for more than eight
hours found that Pycnogenol reduced
swelling more effectively than compression
stockings, while also reducing risk
for blood clots and jet lag.
FIBROMYALGIA & OTHER
Studies show that Pycnogenol is also
beneficial in reducing symptoms of
fibromyalgia, asthma, Raynaud’s syndrome,
diabetic retinopathy, chronic
venous insufficiency, enlarged prostate,
and erectile dysfunction. It’s possible
that Pycnogenol may also help correct
circulatory problems that can linger
after recovery from Covid-19, but so far,
this theory hasn’t been clinically tested.
How to Take Pycnogenol
Available as both a standalone
supplement and in combination
formulas, Pycnogenol is a patented
extract of French maritime pine bark,
so it’s always listed as “Pycnogenol”
on product labels. There are other pine
bark extracts available, but their exact
make-up and benefits are not identical
Pescatore generally recommends
taking 100 mg of Pycnogenol daily
with a meal to prevent stomach upset.
Higher dosages may be beneficial in
some situations. These are dosages used
in studies of various conditions:
Skin health: 100 mg daily
Joint health: 50 mg taken 3 times daily
Memory and mental performance: 150
Menopause symptoms: 100 mg daily
Leg swelling and jetlag on long flights:
200 mg 2–3 hours before the flight,
200 mg 6 hours later, and 100 mg
the next day
Fibromyalgia: 150 mg daily
Asthma: 50 mg taken twice daily
Raynaud’s syndrome: 50 mg taken
Diabetic retinopathy: 50 mg taken
3 times daily
Chronic venous insufficiency: 150–300
Enlarged prostate: 150 mg daily
Erectile dysfunction: 120 mg daily
AUGUST 2021 • 15
NATURAL REMEDY * holistic strategies to help you feel better
Do You Have Parasites?
Five signs you may have these bad bugs, and how to get rid of them.
BY LISA TURNER
You probably assume that parasites living primary in the large intestines.
are a problem only if you’ve traveled Giardia is the second-most frequent
to remote regions with iffy sanitation. domestic parasite. When it’s swallowed,
But they’re way more common than it makes its way through the digestive
you might think. Millions of Americans tract, splitting into two hungry microorganisms
have parasites, and some types infect
that attach to the walls of the
as much as five percent of the U.S. small intestines. Other parasites, such
population. Here’s what you need to as hookworm and whipworm, are less
know about those bad bugs—and how common in the U.S. And while you’ll
to banish them, for good.
hear plenty of horror stories about
tapeworms—flat, segmented beasts
Who’s at risk?
that can grow as long as 50 feet—they’re
“Parasite” is a broad term that describes relatively rare. You’re probably at risk
any organism that lives and feeds only if you’ve traveled to a developing
off another organism, including lice, nation or work closely with livestock.
giardia, and even mosquitoes. Intestinal Intestinal parasites are usually
parasites—including worms (known as contracted from eating undercooked
“helminths,” usually visible without a meat from an infected animal, or from
microscope) and protozoa (microscopic, raw fruits and vegetables that have been
single-celled organisms)—specifically contaminated. Giardia is commonly
reside in the gut. Pinworms are the water-borne. It lives well in cold
most common parasite in the U.S., streams, so if you’ve been drinking
that “clean” mountain water on your
backpacking trip, you’re likely at risk.
You can also pick up parasites through
direct contact with contaminated soil
and feces, or indirectly from contaminated
objects such as bathroom handles
or children’s toys.
Signs and Symptoms
Once they’ve been introduced into your
body, these freaky organisms travel
into the warm, moist environment of
the intestines, where they’re more than
happy to hang out, feeding on nutrients,
growing, and reproducing. Because
they’re so well-adapted to the human
body, they can live in your intestines
for months or sometimes years without
noticeable symptoms. And when they
do cause problems, they may be tricky
to pinpoint. Five signs that might mean
you have an intestinal parasite:
Photo: Getty Images
❶ YOUR GUT IS A MESS. If your normally
efficient digestive system grinds to a
sudden halt, it could signal an intestinal
parasite—especially if you’ve recently
been camping or traveled to a developing
country. Parasites can cause unexplained
constipation or persistent nausea, gas,
or bloating. The most common signs
of giardia infection (called giardiasis)
include diarrhea, stomach cramps,
nausea, and foul-smelling, greasy poop.
Left untreated, it can lead to
dehydration and sometimes
significant weight loss.
Ongoing giardiasis is
linked with a higher
risk of irritable bowel
syndrome (IBS), lasting
as long as six years after
❷ YOU’RE REALLY ITCHY
DOWN THERE. Unexplained,
persistent itching and irritation
around your sensitive bits can
be a sign of parasites, especially
pinworms. Once they’re ingested,
the eggs hatch in your intestines
and grow into adult worms. Female
pinworms emerge from the opening
of your rectum and lay thousands of
eggs in the skin folds around the anus
and perineum, making you scratch like
crazy. The eggs may also migrate to the
vaginal opening, causing irritation and
relentless itching. Even worse, if you’re
scratching, the eggs may cling to fingers
and nails, and you can transfer them
to other surfaces. While they’re gross,
they don’t usually cause major problems.
However, in rare cases pinworms may
lead to infections in the uterus and
vagina, or increase the risk of urinary
YOU’RE SORE AND ACHY. Painful,
aching muscles or joints, even when
you haven’t worked out or strained
anything, can be a sign of parasites.
Some varieties of tapeworm and other
parasites not usually found in the United
States are the most frequent culprits, so
you’re probably not at risk unless you’ve
18 • AUGUST 2021
traveled to a less-developed region. But
research suggests that a wide range of
other parasites may be associated with
muscle aches, pain, and inflammation,
and there’s a known link between
roundworm infection and arthritis.
Nutrient deficiencies caused by parasites
may also impact muscle function, and
dehydration from giardiasis can lead to
muscle cramps, spasms, and pain.
YOU CAN’T SLEEP. If your typically
sound slumber is suddenly disturbed,
it could be a sign of parasites. Pinworms
that cause itching can interrupt sleep,
making you wake all through the night
and disrupting your natural sleep-wake
cycle. If you’re a normally heavy sleeper,
you may not even notice you’re itching—
just that you wake up for no good reason.
Other, less common, parasites can
actually alter your biological clock,
shortening sleep time. And some research
links nocturnal bruxism (grinding your
teeth at night) with parasitic infections.
YOU’RE EXHAUSTED ALL THE TIME.
Do you feel chronically drained, depleted,
and foggy, even after plenty of sleep?
It could be a sign of parasites. Intestinal
parasites interfere with nutrient
absorption and disrupt gut bacteria,
leading to fatigue, exhaustion, apathy,
and brain fog. Parasites can damage
the villi—delicate structures lining the
intestinal walls that play a role in
nutrient uptake—lessening the absorption
of protein, fat, vitamins, and minerals.
Some, including giardia and hookworm,
are linked with a higher risk of anemia,
associated with weakness and fatigue.
And giardiasis increases the risk of chronic
fatigue, even years after the initial infection.
Disruptions to the gut microbiome can
also impact mood and cognitive function.
What to Do
If you suspect you have a parasite,
get tested pronto. Most doctors will
order a stool test for parasites,
or ask you to do a “tape test,”
which involves sticking a piece
of clear tape to your anus,
then gently peeling it off.
Pinworm eggs will stick
to the tape, and can
be identified under a
microscope. Blood tests
also pinpoint antibodies
or parasite antigens
produced when the body
is infected and the immune
system is fighting off the invader.
The good news: most intestinal
parasites don’t cause lasting harm,
and they’re treatable. Check with your
physician, then try these simple tips:
Stick to a whole-food, fiber-rich
diet to encourage elimination;
steer clear of sugar and refined
carbs, which are shown to harm
beneficial gut bacteria.
Baby your belly with naturally
fermented foods that are rich
in good bacteria, or take a
high-quality probiotic supplement.
Eat raw garlic, the traditional go-to
for killing parasites; other antiparasitic
foods include pumpkin seeds, raw
honey, and ginger.
Hydrate like crazy to prevent
dehydration, promote bowel
movements, and help flush those
nasties out of your system.
Use natural antiparasitic herbs such
as neem, clove oil, black walnut
extract, triphala, or grapefruit seed
extract; look for capsules or tinctures,
or try a combo parasite detox formula.
Photo: Getty Images
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ASK THE NATUROPATHIC DOCTOR *
answers to your health questions
Tune In, Tone Up
When it comes to shaping up and looking (and feeling) great,
it all starts with the core.
BY EMILY KANE, ND, LAC
Q: What is it with
“core tone”? Do
I really need it?
A: In a word, yes. Humans aren’t so
far away from having been four-footed
mammals with tails. Despite our
enormously rapid social evolution, our
bodies really haven’t evolved that much
for hundreds of thousands of years.
Think about getting around on four
legs with a tail. Sitting on a chair would
be pretty weird, right? One of the trickiest
elements of posture to figure out for
modern humans is where to put their
tail. So, if you still had a tail, would you
tuck it under you to sit, or would you
flick it out behind you and perch more on
the front edges of your “sitting bones”?
There is no wrong answer. You just
need to figure out what’s comfortable
and stable for you. Sitting is the new
smoking—we’ve all heard that. But we’re
not going to quit sitting, so we need to
find ways to offset the strain. Many modern
humans have chronic low-back pain,
and we also tend to have bowel issues—
from chronic constipation to loose stools.
These irritants are often related both to
sitting and to inadequate core tone.
3 Steps to Finding the
Best Upright Posture
❶Lie comfortably on the floor with your
knees bent and feet flat on the floor. Try
to relax and deepen your breathing. Place
your hands gently on your belly and feel
Photo: Getty Images
20 • AUGUST 2021
the breath expand your abdomen. As you
exhale fully, draw the navel (belly button)
straight down toward your spine. As your
breathing gets deep and smooth, and you
are connecting to the power of your belly,
the next step is to link your mind to this
moment of tuning in.
❷ Focus, and observe the comfort of
your lower back. Gently, slowly, keeping
pace with your breath, assess whether
you prefer to press the hollow space at
the low back down to the floor (Pilates
“imprint”) or it’s
for you to
allow that space
behind your waist
to remain peeled
off the floor. The
former is more
the tail, and the
latter is more like
flicking your tail
out behind you.
works best for you on the floor will
translate to a more relaxed and engaged
posture when upright—both sitting
Figure out what’s best for your body
and enjoy exploring whether this
holds true for your sitting and standing
during daily activities. You don’t have
to be rigid or obsessive about it, just
do a loving self-scan semi-regularly
throughout the day, and make the subtle
adjustments that will serve to both
lessen back pain and provide consistent,
gentle core toning.
It may not seem
like much, but
just six minutes
a day can really
core, which is a
of any self-care
Qi” and the quadratus lumborum (“back
strap”) muscles. Here are some things
to consider when targeting your core:
❶Drawing your navel toward your spine
in any position is the easiest way to
improve core tone. Whenever you can,
remember to bring your navel (and the
area around it, about the size of a small
plate) toward your spine. Keep your
spine as long as possible, no matter
what position. Gravity happens, and
definitely conspires to make us shorter
over time. You can
counter that with
core tone. Just
and keep drawing
your belly toward
❷ Aim for 6–10
minutes daily of
core tone exercise.
There are tons of
out there, but
avoiding ones where the instructor
wants you to do traditional “crunches”
that involve heaving your chest toward
your thighs. That move is really hard on
your lower back and not nearly specific
or subtle enough to do the deep work
down to the core.
To improve core tone in just six
minutes a day, try this exercise: Start by
lying on your back with your lower back
in your preferred orientation. Lift your
knees up so that your lower legs are
parallel with the floor and your knees
are at arms’ length away from your
chest—knees over the hips and not
hugged toward the chest. Just stay there
and breathe. It can be quite challenging!
Mix it up a bit. For example, you
could tap one foot and then the other
foot down to the floor—slowly, moving
with your breath, keeping your knees
above the hips and not inching toward
your head. You can also straighten your
legs up to the ceiling with feet flexed
or pointed. From there, either pulse
your legs straight up (you won’t lift
very high at all, just an inch or two),
exhaling in little panting breaths on
the effort. Or, with legs straight up, you
can also lift your arms up to the ceiling
and pulse your head and chest up with
However you choose to do it,
don’t flop your head around during
this exercise—imagine that you’re
holding a grapefruit under your chin.
And set a timer. Your abs should feel
a little burn after 6 minutes.
It may not seem like much, but just
six minutes a day can really strengthen
your core, which is a key component of
any self-care routine. And taking time
to take care of yourself is well worth
it—you’ll look great, have more energy,
and enjoy your life more.
Find a licensed
doctor for a virtual
4 Tips for Strengthening
Your “core” is not just the superficial
layer of rectus abdominis muscles
across your abdomen, but the entire
apparatus including the guts between
the front of the belly and the spine. Core
tone actually goes all the way around the
back of your body and includes “kidney
MARK YOUR CALENDAR FOR
DR. KANE’S HAWAII RETREAT
Jan. 5–14, 2022
Kane invites you to join her
Annual Big Island Yummy Farm Fresh
Food & Deep Stretching Retreat
Visit dremilykane.com for more information.
AUGUST 2021 • 21
HERBAL WELLNESS *
healing botanicals for your body and mind
The Lion’s Share of Benefits
Lion’s mane, with its long, shaggy spines that resemble—you
guessed it—a lion’s mane, has been shown to ease depression,
enhance focus and concentration, and more.
BY KARTA PURKH SINGH KHALSA, DN-C, RH
Despite its long history of use in
traditional Chinese medicine, lion’s
mane (Hericium erinaceus) is only
now getting the attention it deserves
in the West. Research shows that it
contains a plethora of health-enhancing
constituents, including antioxidants
and immune-boosting beta-glucan,
and proponents maintain that it can
address a slew of health problems.
Lion’s mane is known to help with
brain and mood issues, including
anxiety, depression, Alzheimer’s disease,
and Parkinson’s disease. It also has a
reputation for easing high cholesterol,
inflammation, ulcers, and digestive
concerns. And if that’s not enough, it
also exhibits cancer-preventive effects.
While these may seem like a wide
range of disparate conditions, they’re
all linked by one thing—inflammation.
One study evaluating the potential of
14 different mushrooms held that this
leonine remedy had the fourth-highest
antioxidant activity, which may explain
its benefits for inflammatory conditions.
Better for Your Brain
Lion’s mane may help older adults with
mild cognitive impairment, according to
a study in which researchers assigned
30 cognitively impaired older adults
to consume either mushroom extract
or a placebo for 16 weeks. In cognitive
tests given throughout the study,
patients in the lion’s mane cohort showed
significantly greater improvements
compared to those taking a placebo.
Another study examined the effects
of lion’s mane on brain function,
concluding that the fungus helped
protect against memory problems
caused by brain plaques associated
with Alzheimer’s disease. Preliminary
studies have shown that lion’s mane
Photo: Getty Images
22 • AUGUST 2021
demonstrates a possible protective
benefit for ischemic stroke, and
research is ongoing.
Natural Mood Booster
Lion’s mane helps alleviate depression
and anxiety, according to a 2010 study
that tracked 30 menopausal women
who ate daily cookies made with either
lion’s mane or a placebo for four weeks.
Scientists found that the lion’s mane
group was less likely to be irritable and
anxious and had better concentration
than those who took the placebo. In 2020,
a paper from the Department of Translational
Research and New Technologies
in Medicine and Surgery at the University
of Pisa in Italy found encouraging
indications for the use of a combination
of lion’s mane, Baikal skullcap root, and
rhodiola for depression and anxiety.
Lion’s Mane & Cancer
Preliminary research holds that
lion’s mane shows promise for cancer
prevention. For instance, in tests on
human cells, lion’s mane was shown
to help kill leukemia cells. A different
investigation found that lion’s mane
extract reduced the size of colon tumors,
and another study found that the fungus
reduced the spread of colon cancer cells
to the lungs. A 2020 study showed that
active constituents from lion’s mane
demonstrated suppressive activity
in human lung carcinoma cell lines.
Another experiment from 2020 revealed
that the mushroom enhanced the action
of anticancer gut bacteria, and a third
2020 study published in Food and Function
showed that the polysaccharides
from lion’s mane knocked out human
colorectal cancer cells.
How to Use It
You can enjoy lion’s mane mushrooms
raw, cooked, dried, or prepared as a tea.
Many people compare their flavor to
crab or lobster. Supplements, especially
extracts, are also available, but doses
haven’t yet been standardized, so read
labels carefully. It’s possible that people
who are allergic to fungi might react to
lion’s mane, so it’s prudent to be cautious.
IND April 2021 BN Half Page Ad.indd 1
2/26/21 1:49 PM
NATURAL BEAUTY *
According to The New York Times, “Since
the pandemic, many doctors report an
uptick in patients suffering from stressrelated
hair loss.” The phenomenon is a
byproduct of both stress and post-viral
inflammation from Covid-19. Temporary
hair loss can be caused by fever, illness,
childbirth, and severe stress, pushing
more hairs than usual into the shedding
phase of the hair growth cycle.
But those are just a few causes of hair
loss. “The main cause of thinning hair in
men and women is androgenic alopecia,
a genetic condition,” says Gary Linkov,
MD, founder and medical director of
City Facial Plastics in New York. “Less
24 • AUGUST 2021
pure ingredients for skin & body
Natural Help for
If you’ve noticed tangles of hair in your brush and
shower drain, don’t panic. There are remedies that can
help you prevent thinning hair and improve the health of
your entire hair ecosystem—scalp, follicles, and strands.
BY SHERRIE STRAUSFOGEL
common causes include temporary
hair-loss conditions such as telogen
effluvium, as well as hair loss caused by
hormonal imbalances or medications.”
New research has shown that oxidative
stress is a common cause of daily
hair loss. The same UV rays and pollution
that produce lines and wrinkles on
your face can also speed hair shedding
by weakening the connection of each
hair strand to the scalp. Calming a
stressed scalp with shampoos, conditioners,
and treatments formulated with
antioxidants, zinc, and B vitamins can
help relieve oxidative stress and boost
the health of your scalp.
Aside from medical therapies,
Linkov offers practical, healthy tips
to keep the hair you have. “A gentle
shampoo—avoid strong shampoos
that c0ntain salicylic acid and ketoconazole—and
and heat on the hair are important
for preserving it. Keeping the blow
dryer on a low heat setting can help
prevent damaging the hair. The same
goes for the shower-water temperature.
Viviscal, a biotin-based vitamin, helps
thicken hair especially in women, and
Nutrafol, another biotin-based vitamin,
boosts the health of hair follicles for
both men and women.”
Photo: Getty Images
❶Lessen hair loss by fortifying hair
at its roots with Andalou Naturals Age
Defying Argan Stem Cell Scalp Intensive
for Thinning Hair. Argan oil stem cells
strengthen and smooth hair, making it
less brittle, more manageable, and shinier.
Solar vitas (grape stem cells) protect
against UV damage. Vitamin B complex,
panthenol, rice and soy proteins, and
a hair regeneration complex (coltsfoot
leaf, yarrow flower, cysteine, licorice
root, horsetail, and meadowsweet flower
extracts) encourage growth. Also available
as a Thinning Hair System including
Argan Stem Cell Age Defying Scalp
Intensive, Shampoo, and Conditioner.
❷Reduce hair breakage up to 61
percent with Desert Essence Professional
Anti-Breakage Hair Mask. A blend of the
same vitamins and minerals in Country
Life Maxi-Hair Plus Biotin supplement,
along with provitamin B 5
, keratin, and
bamboo, help fortify hair. Nourishing
jojoba and coconut oils and saw palmetto
strengthen strands to help minimize
fallout. Aloe and olive oil hydrate and
condition, and radish seed extract adds
shine. For best results, use in combination
with Anti-Breakage Shampoo and
Resist splitting and breaking while
adding volume and texture with Earth
Science Ceramide Care Volumizing
Shampoo and Conditioner. A plant-based
ceramide complex restores and locks
in moisture. Golden barley protein,
panthenol, and soy protein strengthen
and hydrate strands. This gentle shampoo
and conditioner combo is safe for
color-treated hair, and it’s pH-neutral
for daily use on normal and fine hair.
The faint scent of vanilla, ginger, and
cardamom remains on your clean and
Find less hair in the drain with Pura
d’Or Hair Thinning Therapy Shampoo
and Conditioner. The duo strengthens,
minimizes breakage, and reduces hair
thinning with aloe vera, argan and alma
oils, biotin, black cumin seed, copper
tripeptide, nettle leaf, and saw palmetto.
Niacin, organic rosemary oil, and tea
tree oil help to invigorate and purify
the scalp while encouraging strand
strength and resiliency. The Chinese
herb he shou wu root extract improves
circulation and supports hair growth.
Thinning, damaged, and chemically
treated hair will look and feel revived
from scalp to ends.
Strengthen dry, brittle hair with
SheaMoisture Manuka Honey & Yogurt
Hydrate + Repair Protein Power Treatment.
This rich conditioner reinforces
and revitalizes overprocessed, abused
wavy and curly hair with moisturizing
shea butter, antioxidant Manuka honey,
and protein-infused yogurt powder and
extract, plus deep conditioning baobab,
mafura, castor, and coconut oils. Use
after shampooing to turn hair with
breakage and split ends into smooth,
soft strands. Leave on for 10 to 15
minutes for best results.
AUGUST 2021 • 25
ALL THINGS *
seasonal guide to supplements, foods, & personal care
Six ways to battle body odor and smell good all over.
BY LISA TURNER
a natural antiperspirant or deodorant
Body odor is natural and normal, and
26 • AUGUST 2021
sweating is necessary—but if you’re like that’s free from parabens and alumi-
most people, you’ll gladly pass on funky
feet, stinky pits, and bad breath. No
sweat. These six solutions for the most
pungent parts of your body will leave you
smelling fresh and clean, naturally.
1Your pits. The armpit area Product picks:
is rich in apocrine glands that * Nubian Heritage Lemongrass
produce a viscous fluid high in protein
and lipids. Bacteria on your skin break
these down, releasing that characteristic
smell. Shower daily, more if you’re
working out or in hot weather, and get
rid of excess hair—it traps bacteria and
moisture, which exacerbates odor. Use
& Tea Tree Bar Soap
* Dr. Bronner’s Peppermint
* Schmidt’s Natural Charcoal +
* Lafe’s Deodorant Roll On
Active (Citrus + Bergamot)
num compounds. Activated charcoal
can minimize wetness without clogging
pores, and deodorants made
with essential oils fight bacteria
and stop the stink.
Your feet. The warm, damp
environment of socks and shoes
becomes a breeding ground for bacteria
and fungi that feed off dead skin cells
and produce pungent odors.
Wash feet regularly and use
a liquid soap to really get
between toes—try a natural
antibacterial soap with tea tree
oil. Before putting on socks
and shoes, spray on deodorant,
or use a powder to minimize
moisture. Once a week, soak
and scrub feet to get rid of dead
skin cells that contribute to
the stink. And use a natural
antifungal cream with thyme,
Photos: Getty Images
and other botanicals
to fight foot
* Crystal Mineral
* Home Health
* Dr. Bronner’s
Liquid Castile Tea
3Your privates. Next to the
armpits, the groin houses most of
the body’s apocrine glands, and their
fluids collect in groin folds and pubic
hair, leading to bacteria and odor. Yoga
pants, tight shorts, or snug-fitting
cotton underwear trap moisture and
exacerbate the problem. To minimize
smell, shower daily and always after
working out. Use a gentle but effective
soap—charcoal-based washes or black
soap with antibacterial plantain extract
are ideal. A talc-free powder can
mop up excess moisture. And choose
breathable, moisture-wicking synthetic
fabrics, especially for exercising.
* Nubian Heritage
Soap Bar Soap
* Every Man
* Emerita Feminine
* NutriBiotic Body
& Foot Powder
than stinky pits or
feet, your scalp can
get pretty ripe if you skip a shampoo
or two—especially after working out
or in hot summer months. Dandruff
makes matters worse. As dead skin
cells break down, they release a subtlebut-distinctive
odor. Fight funky hair
with shampoo made with lavender,
rosemary, mint, eucalyptus, and other
odor-banishing oils. A natural antidandruff
shampoo can combat dead skin
cells. And if you don’t have time to wash
your hair, try a
a sweaty workout.
* EO French Lavender
* Avalon Organics
* Mineral Fusion
* Acure Dry
5Your mouth. Food trapped
between teeth, around the gums,
and on the surface of the tongue
promote bacterial growth, leading to
smelly breath—technically known as
halitosis. A dry mouth also encourages
bad breath, since saliva helps wash
away bacteria and dead cells on the
gums and tongue. And certain foods
contain pungent-smelling compounds
that enter the bloodstream and are
exhaled through the lungs. Brush,
floss, and gargle religiously. Use
natural toothpaste and mouthwash
with xylitol, neem, tea tree, peppermint,
sage, cinnamon, or clove to fight bacteria,
and try a tongue scraper to remove
food particles from the tongue.
* Desert Essence Tea Tree and
* The Natural Dentist Peppermint
Preserve Tongue Cleaner
Hello Antiplaque + Whitening Fluoride
6Your body. Sometimes, skin
just smells bad—even in areas
with fewer sweat glands. Part of the
reason may be your diet. Broccoli,
cabbage, and other cruciferous vegetables
are high in pungent sulfur compounds
that permeate through skin. Onion,
garlic, cumin, curry, alcohol, red meat,
and refined carbs can also negatively
impact your scent. On the other hand,
research shows that carotenoids,
found in carrots, sweet potatoes,
mangos, and other yellow-orange
foods, may have a positive impact on
body scent. The chlorophyll in dark,
leafy greens, wheat grass, and parsley
is also thought to fight odor. And an
excellent-smelling body wipe, lotion,
or spray rich in
the scent of
* Every Man
Jack Speed Shower Body Wipes
* Nature’s Way Chlorofresh
* Amazing Grass Organic
AUGUST 2021 • 27
AROMATHERAPY Rx *
It’s normal to experience occasional
stress, anxiety, mood swings, and a
lack of focus. But you don’t have walk
around feeling like a stress ball all the
time. Natural essential oils can help ease
stress, boost mood, and bolster your
mental health. Some stress- busting
essential oils can even help enhancing
alertness and boost motivation.
Spritz, sniff, or soak your way to
calm with these soothing selections.
Derived from a flowering Mediterranean
herb (Lavandula angustifolia),
lavender oil is the best-known (and
studied) essential oil for stress, anxiety,
28 • AUGUST 2021
improve your life with essential oils
8 Soothing Essential Oils to
Help Combat Stress
You can’t erase stress from your life, but you can use aromatherapy to
help you cope with it naturally. Here are eight tension-taming
essential oils with proven benefits.
BY LISA TURNER
and sleep. Its main components, linalool
and linalyl acetate, calm the nervous
system. Research shows that inhaling
lavender affects brain wave patterns
in a way that eases anxiety and boosts
mood. Lavender oil also increases
slow-wave brain activity. This is linked
to improved sleep quality and duration,
and elevated vigor the following morning—even
in people with insomnia.
It’s especially effective when used with
chamomile and neroli, and a combo of
the three can powerfully lessen stress
and enhance sleep.
How to use it: Sprinkle a few drops on
your pillowcase for instant peace and
❷ CLARY SAGE
Distilled from Salvia sclarea, a flowering
herb native to the northern Mediterranean,
clary sage reduces anxiety and
improves mood. Its active chemical
constituents appear to impact dopamine
and serotonin, neurotransmitters
associated with motivation, pleasure,
and well-being. Studies show that
inhaling clary sage essential oil
lowers cortisol, the body’s primary
stress hormone, while significantly
How to use it: Combine clary sage and
other calming oils in a spray bottle of
distilled water and spritz in your room
to ease stress and uplift mood.
Photo: Getty Images
can impact respiration during slumber,
improving breathing patterns and
lessening the tendency to snore.
How to use it: Sniff it straight from
the bottle when you need calm without
sedation. Or add a few drops to a diffuser
to improve nighttime breathing.
Photo: (clockwise from top) Getty Images; Adobe Stock
Cananga odorata, distilled from the
flowers of a tropical tree native to India
and Southeast Asia, has a lush, heady
fragrance and relaxing, mood-enhancing
effects. (In Indonesia, it’s traditionally
used to enhance euphoria and reduce
anxiety during sex.) Ylang ylang influences
brain activity and the serotonin
system, reducing stress and enhancing
mood and self-esteem. And ylang ylang
in combination with neroli, lavender, and
marjoram significantly decreases levels
of cortisol. This eases tension, promotes
relaxation, and boosts mood.
How to use it: Add a few drops to a carrier
oil, like coconut or sweet almond oil, for
a soothing bath or seductive massage oil.
Derived from the peels of common
oranges, sweet orange oil (Citrus sinensis)
has a citrusy, floral aroma and soothing,
anxiety-relieving properties. The primary
active compound, limonene, eases
stress and promotes tranquility, and
research suggests that inhaling sweet
orange essential oil prevents anxiety
in tension-promoting situations.
How to use it: Sprinkle a few drops on a
cotton ball, or take a whiff right from the
bottle before stress-provoking events.
Distilled from Cymbopogon citratus,
a tropical plant native to South Asia,
lemongrass has a bright lemony scent
that refreshes and soothes. It’s rich
in compounds that calm tension
and encourage relaxation, probably
by interacting with a neurotransmitter
involved in anxiety, depression, and
sleep disorders. In one study, lemongrass
essential oil had an immediate effect on
stress, lessening anxiety and encouraging
calm. Plus, participants who inhaled
lemongrass recovered quickly—in
five minutes or less—from stressprovoking
How to use it: Add a few drops to a
basin of warm (not hot) water for a
tension-taming facial steam.
From an aromatic perennial grass in
the same family as lemongrass, vetiver
(Vetiveria zizanioides) essential oil has
an earthy, exotic fragrance with distinctive
woodsy undertones. Its primary constituents
interact with neurotransmitters
involved in anxiety, learning, and memory,
which eases stress and promotes
alertness and brain function. Vetiver
oil also impacts brain wave patterns to
deepen sleep. Some studies show that it
Derived from the peel of Citrus bergamia,
a small fruit that gives Earl Grey tea its
distinctive aroma, bergamot oil has a
floral smell with light citrus undertones.
Its primary active constituents impact
neurons and reduce levels of cortisol to
lessen tension and promote relaxation.
Bergamot oil also soothes depression,
and research suggests that inhaling
bergamot increases positive feelings
and uplifts mood.
How to use it: Bergamot can be irritating,
so don’t use it directly on your skin.
Add a few drops to a diffuser for a calm,
Distilled from the flowers of the bitter
orange tree (Citrus aurantium), neroli
has a sweet, sharp, citrusy aroma. It’s
packed with volatile compounds that
influence the nervous system and impact
the limbic system, the brain region
involved in emotions. Studies show that
inhaling neroli reduces anxiety, eases
stress, and supports restful slumber.
Combined with lemon oil, it boosts mood
and improves concentration and memory.
Neroli also influences hormones via the
endocrine system. If fact, inhaling neroli
oil can relieve menopausal symptoms
and increase sexual desire.
How to use it: Sprinkle a few drops into
a warm bath for a luxurious, stressbusting
AUGUST 2021 • 29
30 • AUGUST 2021
Six simple ways
to help your
BY LISA TURNER
You thought it was
hard raising a toddler?
Wait until you have a
teen. They’re more
independent, less easily
persuaded, and often
just as likely to have
And while you’ll avoid
earaches and frequent
stomach bugs, teens
are more susceptible to
serious health issues
like stress and weight
gain. Help your teen
thrive with these
tips that address six
Photo: Adobe Stock
AUGUST 2021 • 31
It’s one of the most critical aspects
of teen health—and the most
universally neglected. The American
Academy of Pediatrics recommends
10–12 hours a night for teens, but
studies show that most kids bag a
fraction of that. In a Centers for Disease
Control and Prevention (CDC) survey of
12,000 high school students, only 900
said they got the recommended amount
of shut-eye, and 39 percent slept for
only 6 hours a night or less.
Kids miss sleep because of stress,
busy schedules, or late-night screen
time. Over time, lack of sleep impacts
immunity, weight, learning, and
emotional health. Simple changes
such as going to bed at the
same time every night,
can help. If
balm, or homeopathic
According to the CDC, obesity
has more than tripled in adolescents
in the past 30 years, and in 2010, more
than one-third of adolescents surveyed
were found to be overweight or obese.
It’s a serious health issue. In one
study, 70 percent of obese teens had at
least one risk factor for cardiovascular
disease and were more likely to
If your teen is overweight, have a
heart-to-heart about the health dangers
to avoid triggering body image issues.
Model healthy eating, don’t buy excessive
amounts of candy or sugary snacks, and
discourage quick-fix solutions like pills
or starvation diets. And ban sodas from
your house, period. In one study, teens
who swapped sugary sodas for noncaloric
beverages lost weight, even
when they made no other changes.
It’s not just for adults. In fact,
as many as 30 percent of high
school students in a study said they
were stressed to “serious” levels. And
stressful life events in childhood can
predispose teens to weight gain. In one
study, experiencing negative life events
was linked with a 50 percent higher
risk of being overweight by age 15.
Help teens handle stress by encouraging
them to exercise, eat regularly,
get enough sleep, and avoid
excess caffeine. Supple-
ments such as lemon balm, B vitamins,
omega-3 fats, and GABA can help soothe
excess stress as well. Also, teach and
model healthy stress-management
techniques including muscle relaxation
and time management. And encourage
your kids to avoid perfectionism—good
enough is often enough.
Hurried teens have a tendency
to miss breakfast—in one study,
13 percent of high school students said
they regularly skipped the morning
meal. But breakfast is critical for brain
function, energy, concentration, academic
performance, and healthy weight. Ideally,
the morning meal should focus on
protein, with enough fat to sustain energy.
5 ways to teach kids healthy eating
Better food choices lead to healthier teens. It really
is that simple. Here are five ways to help your kids
develop a healthy relationship with food.
1 | SKIP THE CLEAN-PLATE CLUB. Teach kids to eat
according to internal cues instead.
2 | DON’T MAKE ANY FOOD “BAD.” When your kids eat
pizza, bagels, or other “bad” food—which they will—you
don’t want them to feel guilty about it. Instead, talk about
“sometimes” versus “always” foods, and let junk food be an
3 | REFRAME CULTURAL MESSAGES. Talk to your kids about media messages
that only certain body types are acceptable. Listen to their self-image issues and
remind them that healthy bodies come in many different shapes and sizes and
not to judge a body’s worth by how it looks.
4 | DON’T USE THE “D” WORD. Dieting, versus listening to the body’s impulses,
sets kids up for problems. Explain that unnecessarily restricting calories can
impact growth, brain development, and overall health. If your teen or tween is
overweight, try a shift in eating that emphasizes whole foods instead.
5 | COOK WITH YOUR KIDS. When teens and tweens have an active role in meal
planning and preparation, they feel more empowered. Sit down with your child
and plan out the week’s meals. Go shopping together and tell them about the
benefits of different foods—for example, “yellow peppers are good for your skin,”
or “blueberries help your memory.” Let them choose different things to try, such
as white asparagus or cherimoya. And cook together—it’s a great way to bond.
Photo: Getty Images
32 • AUGUST 2021
If your teen is in a hurry to get out the
door, try quick, healthy options such as
smoothies fortified with protein powder,
egg burritos, breakfast pizzas, sausage
omelet pitas, or well-formulated energy
bars. Grab-and-go breakfasts are best.
A recent study found that teens
spend an average of seven hours
and 38 minutes per day, seven days
a week, on cell phones or in front of
computers, TVs, or video games. That
means seven hours of inactivity, which
can impact weight. Other studies have
shown that excessive media use can lead
to attention problems, school difficulties,
eating disorders, and sleep issues.
Help your teen cut back by coming
up with a list of household rules together
to help limit screen time—say, no TV
until homework is completed, no electronics
after 8 p.m., or no texting during
meals. Create a system of rewards and
consequences if the rules are violated.
And be prepared to follow them yourself
to set a good example.
Between busy schedules and social
activities that revolve around food,
few teens eat a truly balanced diet. A
quality multivitamin can fill in substantial
gaps in nutrition. Look for one that’s
formulated specifically for teenagers.
Other supplements to consider:
Omega-3 fatty acids. Teen diets
are often lacking in omega-3s, and
supplementation can improve
behavior, mood, and attention span.
Calcium. Bones grow quickly
during the teen years, so calcium is
critical. Look for a comprehensive
bone-building formula that also
contains synergistic nutrients such
as vitamin D.
Iron. Teenage girls in particular
need adequate iron.
Probiotics. Inflammation in the gut
can manifest as acne, but probiotic
supplements can help by restoring
healthy gut flora.
Naturopathic Rx for Strong Immunity
Immune health is at the top of every parent’s mind as kids head back
to school. We sat down with Vermont-based doctor (and father himself)
Sam Russo, ND, LAc, to get his advice on the best vitamins and other
supplements for kids and teens.
WHAT NUTRIENTS ARE MOST IMPORTANT FOR COLD AND FLU
PREVENTION IN KIDS?
In addition to a children’s multiple vitamin (which is essential), I recommend
500 mg daily of omega-3 fatty acids from fish oil, probiotics, and a protein-rich
diet. For probiotics, look for a product that lists strain names after the bacteria
names—this means that the strain has research behind it. Give probiotics with
food (that’s how bacteria get through your stomach naturally).
A lot of children eat too many carb-rich foods, which can cause mucus
accumulation and increase susceptibility to infections. The solution? Try feeding
your kids a diet higher in protein. This will help build a strong immune system
because the immune system uses protein to create antibodies.
Speaking of multivitamins, look for the following specific nutrients in a multi
for kids: vitamin A or beta carotene, vitamin C, and zinc—these are necessary
for healthy immune function. The requirements for these nutrients vary by age.
The Linus Pauling Institute at Oregon State University has an excellent resource to
find the amounts to look for in a multiple based on age: lpi.oregonstate.edu/mic/
WHAT’S THE FIRST NATURAL REMEDY TO REACH FOR IF YOUR CHILD GETS SICK?
For flu-like symptoms, such as a fever with body aches and a cough, elderberry
concentrate is one of my favorite early infection treatments. This tasty liquid can
be taken three to four times a day. Elderberry has antiviral and anti-inflammatory
effects and does not interact with any medications, so it’s a safe first-line therapy
for colds and flu.
I also keep Esberitox Echinacea by Enzymatic Therapy in my home year-round.
It’s a great general infection treatment that has been clinically shown to help
shorten the duration of colds. I also give it to my kids if there are other sick children
in the classroom during cold and flu season. Follow the package directions.
For sore throat, try slippery elm lozenges, which can be used multiple times per
day. Gargling with salt water several times daily can also help soothe sore throats.
To calm a cough, I like honey. If chest congestion or a runny nose accompanies
the cough, I add a little thyme tea, which helps clear out mucous membranes.
Plus, the honey makes it taste better.
It’s also important to note that if your child is in a new school, they may
come into contact with unfamiliar viral strains that they haven’t been exposed
to previously. In this case, you and your child may both have to go through a
few more colds for a season.
HOW CAN PARENTS REDUCE KIDS’ STRESS?
Stress reduces the immune response, and chronic stress can alter our physical
barriers to infection. Stress management, such as mindfulness exercises and
Social Thinking strategies, are great tools to employ for raising a healthier,
happier child. Visit socialthinking.com to learn more about this innovative
language-based learning approach.
AUGUST 2021 • 33
When it comes to certain
two is better than one.
BY MATTHEW KADEY, MS, RD
7 Food Duos
That Work Better
Chocolate and vanilla. Pancakes and maple syrup. Bacon and eggs.
These are the Thelma and Louise of the food world, items that just
belong together. But the best hookups don’t just taste great when
working in unison—they also amplify each other’s nutritional benefits.
It’s called food synergy: the concept that the benefits of two or more
foods eaten together can be greater than the sum of their parts. It’s one
reason why research suggests that when nutrients like vitamin E and
calcium are taken in isolation, they don’t have the same protective powers
as when they’re consumed from a mixture of whole foods. Nutrients and
antioxidants shouldn’t necessarily take a solo adventure to improve our
health. Instead, they seem to perform better when set free to mingle.
While researchers haven’t even begun to untangle all the super
combinations available, these good-chemistry eats and sips can pack
Photo: Adobe Stock
34 • AUGUST 2021
1Kale + Avocado
Dark, leafy greens are already nutritional
heavy hitters, but if you really want to
reap their rewards, make sure to fatten them
up. Research in the Journal of Nutrition
demonstrates that consuming foods that are
good sources of beta-carotene (think kale,
tomatoes, carrots, and sweet potatoes) with
a dietary source of fat such as avocado can boost
how much beta-carotene our bodies can absorb
and convert into vitamin A. Since beta-carotene is a
fat-soluble compound, it makes sense that pairing
it with some fatty acids would help us soak more
up—and that means higher levels of vitamin A for
better immune and eye health.
Other studies have found that fats from everything
from peanut butter to egg to soybean oil can
bolster absorption rates of a range of veg-sourced
carotenoids including alpha-carotene, lutein, and
lycopene. These potent antioxidants help combat
cell-damaging free radicals for healthier aging,
so any dietary measure we can take to soak up
more is worth striving for.
The upshot is that whenever you have colorful
veggies on your plate, be sure to fatten them up
with foods such as olive oil, avocado, nuts, or seeds.
One study in the American Journal of Clinical
Nutrition found that essentially no carotenoid
antioxidants were absorbed from salads dressed
with fat-free dressing.
2Chickpeas + Rice
Going more plant-based these days? Well, if legumes such as
chickpeas could speak, they would say to whole grains, “You
complete me.” As reported in the Journal of Nutrition, the quality of
protein in a plant-based meal increases when chickpeas are consumed
in the presence of rice as opposed to consuming the plant protein by
itself. Why? Legumes are naturally low in the essential amino acid
methionine, and anti-nutritional factors in chickpeas can also impact
methionine bioavailability in the body. On the flipside, rice contains higher
amounts of methionine that is more bioavailable. So when the two are teamed
up, the result is a meal with higher protein quality. Other pulse-grain combos such as
kidney beans and quinoa or lentils and millet should perform together equally well.
Photo: Adobe Stock
3Salmon + Potato
Sure, breakfast is the most important meal of the day. But if you
exercise regularly, there’s another feast deserving of front-page
news—the one you eat post-workout. Science has shown that
consuming carbohydrates and protein shortly after a hard
workout speeds muscle recovery, reduces soreness, and can
even prevent a drop in immunity. This synergistic effect is
attributed to setting up an environment of higher insulin
levels circulating in your blood, which allows your muscles
to bring in more precious repair items.
You want about 30 grams of protein and 60–90
grams of carbs in your post-workout repast, which
can come from combos such as salmon and roasted
potatoes, pasta with meat sauce, or chicken and rice.
AUGUST 2021 • 35
From cinnamon to cumin to
cloves, spices are increasingly being
lauded for their health-boosting powers.
But science shows that spices can work
even harder for us if they don’t fly solo.
For instance, while turmeric is being
studied for its anti-inflammatory prowess,
we don’t absorb its main bioactive
compound, curcumin, very well. The
good news is that a chemical found in
black pepper called piperine can greatly
bolster our ability to take up curcumin.
More proof two heads are better than
one: pairing capsaicin (the phytochemical
that gives chili powder and cayenne
their fiery kick) with gingerol (found in
ginger) may have some cancer-fighting
properties that are greater than when
either is consumed on their
own. So when you’re
making dishes like
soups, chili, stews,
reach for more
than one spice jar.
From lowering the risk for
heart disease to bolstering
brain function to even
improving survival rates
from COVID, vitamin D does
it all. But you can’t get the most
out of this nutrient if you’re not
getting enough magnesium from
whole-food sources such as pumpkin
seeds, whole grains, nuts, cacao, and
legumes. We now have evidence that one of the functions of magnesium is to
regulate vitamin D in our bodies by playing a role in vitamin D synthesis and
its metabolic pathways. So even if you eat plenty of vitamin D from yogurt,
fatty fish, eggs, and UV-exposed mushrooms—or take a daily supplement—
you won’t get the full health benefits if your magnesium intake is subpar. So,
indeed, a bowl of yogurt (make sure it’s vitamin D-fortified) sprinkled with
crunchy pumpkin seeds is a dynamic duo snack.
6Green Tea + Lemon
Packed with health-boosting antioxidants,
green tea is one of the healthiest drinks
you can sip on. And it turns out you can make
green tea even more of an antioxidant powerhouse
by adding a squirt of lemon. Research
conducted at Purdue University shows that citrus
juice can increase the amount of the antioxidants in
the ancient beverage that are available for the body to
absorb by up to fivefold. The abundance of vitamin C
in lemon and other sun-kissed citrus might be the key
to this perk.
Photo: Adobe Stock
36 • AUGUST 2021
7Beans + Bell Pepper
Vital to transporting oxygen throughout the body,
iron is one of the most important minerals in our
diets. Of course, a hunk of steak is a stellar source, but you
can also get iron from plant-based foods such as beans, lentils,
tofu, fortified cereals, spinach, and some whole grains. But
there’s a catch: only 2 percent to 20 percent of the iron
found in plant foods, called non-heme iron,
makes its way from your digestive tract into
your blood. But Mother Nature has provided
an assist in the form of vitamin
C (ascorbic acid), which converts
plant-based iron into a form that
is more readily absorbed. That’s
why a study in the British Journal
of Nutrition found that women
who ate iron-fortified cereal with
kiwi fruit, which is especially rich
in vitamin C, were able to raise
their iron levels. Other vitamin
C-rich foods include bell peppers,
tomatoes, broccoli, citrus fruits, and
berries. That makes it a good idea to
load up a pot of chili with chopped peppers
and toss some tomatoes, or even sweet
berries, into lentil salads.
Not all foods and drinks are a dream team. Time to divorce these couples that don’t play nice together.
Photo: Adobe Stock
TEA AND MILK
A study in the European Heart Journal
suggests that you shouldn’t follow the
lead of the Brits and spike your tea with
milk. Scientists discovered that adding
moo juice to tea blunted its cardiovascular
benefits. Casein protein in milk may
bind up antioxidants in tea, rendering
them less available for absorption. Milk
may also inhibit tea’s ability to activate
a special gene in the body that helps to
open blood vessels.
COFFEE AND OATS
You may not want to chase a bowl
of oatmeal with a cup of Joe. Certain
polyphenol compounds in coffee can
hamper the body’s ability to absorb iron
from plant sources such as grains and
legumes. Ditto for black tea. Ideally,
you want to wait at least one hour
after consuming plant-based iron
before drinking coffee or tea. The same
inhibitory effect doesn’t apply to iron in
animal-based foods such as beef.
WHITE BREAD AND JAM
If you’re going to include refined grains
and sugary foods in your diet, it’s best to
separate them. That’s because when you
combine two or more foods that each
have a high glycemic index, your blood
sugar will likely soar. What often follows
is a sudden sugar drop that can leave you
feeling tired and moody. And over time,
these spikes in blood sugar brought on by
eating too many poor carbs can lead to
metabolic conditions such as diabetes.
AUGUST 2021 • 37
ASK THE NUTRITIONIST *
: I grew up eating a
lot of pasta, which
has kept me about 30
pounds overweight for
most of my life! A few
years ago, I found out I
was gluten-sensitive and
made the switch to rice,
quinoa, and lentil pastas.
That helped my digestive
issues, but I haven’t lost
any weight. In fact, I’ve
gained a few pounds.
Are there other types
of grain-free, low-carb
pastas I can try?
A: I’m happy to say that there are
more options than ever that fit your
needs. The key to reducing the carbs
and calories in pasta is to ditch those
made from high-carb grains and
legumes and substitute grain-free,
legume-free alternatives. Most of the
lower-carb substitutes that follow are
made from non-starchy vegetables,
which provide a high amount of essential
vitamins and minerals relative to the
carbs and calories they supply—so
they’re a healthy addition to any diet.
Spiralized Vegetable Noodles
With a registered tagline of “Simple but
Twisted,” Cece’s Veggie Co. sells noodled
veggie varieties that you can find in the
produce section in natural food stores.
38 • AUGUST 2021
answers to your food questions
Pasta? You Bet!
To lose or control weight—or just add extra nutrition and variety
to your diet—use these healthy alternatives to cut the carbs in your
favorite noodle dishes.
BY MELISSA DIANE SMITH
They’re super-easy to prepare: simply
sauté them in oil for a few minutes.
Cece’s Noodled Organic Zucchini is
the lowest in carbs, with only 3 grams
of carbs and
15 calories per
serving. Its Cece’s
Butternut and Organic
Beets both contain
about 7 grams of
carbs and 35 calories
per serving, but the
Butternut Spirals add
160 percent of the Daily Value of vitamin
A and 25 percent of the Daily Value of
vitamin C, and the Organic Beets are a
good source of iron and vitamin C.
Cece’s also produces
Zucchini Marinara and
Zucchini Pesto Veggie
that are substantially
lower in carbs and
calories than what you
find in typical on-the-go
Photo: (Top right) Adobe Stock
Photo: (Bottom left) Getty Images
As the name
squash is a great
from scratch can be time-consuming.
Fortunately, Solely, Inc., offers
a ready-made solution: baked and
oven-dried spaghetti squash that you
can prepare in a fraction of the time.
Simply boil this pasta substitute in
water for about five minutes, until
cooked al dente. Then rinse and combine
with the sauce of your choice.
The package supplies the noodles
from one whole spaghetti squash. A
serving of one-quarter of the squash—
or one-half cup cooked—contains about
6 grams of carbs and just 30 calories.
Look for this shelf-stable product
in the pasta section of the store.
In the world of
Hearts of Palm
Pasta is the new
kid on the block.
The line includes
hair, and lasagna (shown here). Though
some hearts of palm products are not
produced sustainably, Palmini cultivates
and harvests their raw ingredient in an
environmentally sustainable way.
Hearts of palm noodles can be taken
out of the package, rinsed with water,
and heated as-is with a pasta sauce.
They can also be boiled
until a desired texture is
achieved. The noodles are
a good source of minerals
such as potassium and
calcium. They contain
4 grams of carbs and 20
calories per serving. Look
for these shelf-stable products
in the pasta section of the store.
Produced by the Sea
Tangle Noodle Company,
kelp noodles are a
combination of the
sea vegetable kelp
and sodium alginate
(salt extracted from a
brown seaweed). Kelp
noodles, which are in the refrigerated
case of the store, have a non-fishy,
completely neutral taste. They pick up
the flavors of whatever foods they’re
combined with. They’re rich in iodine
and almost completely carbohydrateand
To use, just open the bag, drain,
and add them at the last minute to
soups or stir-fries, or toss with pesto
or sauce of your choice.
Made from the
root of the Konjac
(Asian white yam)
noodles are very
low in calories
and carbs. They
also contain glucomannan, a soluble
fiber that turns into a gel-like substance
once you eat it, leaving you feeling full
longer. This fiber can also slow down
the rate at which the body absorbs
carbs (good for preventing blood sugar
spikes). It also acts as a prebiotic that
promotes healthy bacteria growth
in the colon.
Shirataki noodles are about 3 percent
fiber and 97 percent water. They come
in a variety of shapes, and they’re
available either dry or in water. Look for
them in the pasta section or refrigerated
case. Common brands include Miracle
Noodles Ready-to-Eat Noodle Spaghetti,
NO0odle No Carb Pasta, and House
Foods Traditional Shirataki Noodles.
Follow package directions. You’ll
need to drain and rinse the wet varieties
before boiling or briefly sautéing them.
Cappello Pasta is
of almond flour,
tapioca flour, and
eggs, which gives
it a rich flavor and
silky texture that
tastes more like traditional pasta.
This Certified Paleo food isn’t super
low in carbs, but it is lower than wheat
pasta. Compared to a serving of traditional
spaghetti, which has 41 grams of
carbs, a serving of Cappello’s Almond
Flour Spaghetti has only 24. It also has
9 grams of protein and 14 grams of fat,
making it a substantial pasta substitute
that can be a meal all by itself.
Cappello’s pasta cooks in boiling
water in as little as 75 seconds. Look for
it in the frozen aisle.
In the Mood for Lasagna?
If you want to make a low-carb lasagna, Cappello’s Almond Flour Pasta Lasagna Sheets
or Palmini Hearts of Palm Lasagna are good noodle substitutes. Or try making your own:
ROASTED EGGPLANT LASAGNA SHEETS: Cut an eggplant lengthwise
into thin slices. Brush both sides with oil and roast the slices until soft
and golden, turning once. Use these roasted eggplant slices instead of
pasta sheets when making lasagna.
ROASTED ZUCCHINI LASAGNA SHEETS: Cut a zucchini lengthwise into
¼ inch-thick slices. Bake at 375°F for about 15 minutes, until fork tender.
Allow briefly to cool, then use in place of traditional pasta sheets.
AUGUST 2021 • 39
HEALTHY DISH *
Before I introduce this month’s recipe
let me say a bit about a component of
eating that’s almost as important as its
nutritional content. See, many foods
have an entire emotional history in our
memories, foods that we associate with
certain people or places or times in our
lives. There’s a reason they’re called
“comfort foods”—they’re comforting,
for all the reasons just mentioned.
Unfortunately, those same “comfort
foods” aren’t always the healthiest.
Chef Jeannette and I tackled this issue
when we wrote The 150 Best Comfort
Foods on Earth. We took all the usual
40 • AUGUST 2021
recipe makeovers full of modern flavor
Classic Summer Cobbler
A fresh, healthy take on one of Grandma’s beloved recipes.
BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC
suspects and tried to give them a health
upgrade while still providing all the
happy memories of the original. Which
is exactly what Chef has done here with
one of the great grandmother-inspired
comfort foods of all time: cobbler.
In fact, the original recipe for this
amazing cobbler came from Chef
Jeannette’s own grandmother, who—a
child of her times—used Crisco for the
shortening. We now know a few things
we didn’t back then, one of which is that
butter—when it comes from grass-fed,
pasture-raised cows—can be a health
food (see “Featured Ingredient,” p. 41).
Real, wholesome butter is a perfectly
acceptable food that also makes the
darn thing taste amazing. And because
the taste is so rich and smooth, we can
use a smaller amount of crust, which
is as light and flaky as any you’ll ever
see. We leave the skins on the peaches
(rich in healthy plant compounds), add
blueberries for extra antioxidants, and
use only about a third of the sugar found
in conventional recipes. Put it all
together, and this cobbler hits all the
right notes as delicious and satisfying
Photo: Pornchai Mittongtare; Styling: Robin Turk; Food Styling: Claire Stancer
Photo: Getty Images
Butter—from pasture-fed, organically
raised cows—is a wonderful, healthy
food. It’s a rich source of vitamin A,
which is needed for healthy immunity
and vision. And it also contains the
other fat-soluble vitamins—E, K, and
D. Vitamin D deficiency is a real problem
because most Americans don’t get
nearly enough of this cancer-fighting,
When you eat products that come
from healthy, grass-fed animals, you’re
getting the benefits of the animal’s
diet. Foods like butter that come from
grass-fed cows are rich in healthy fats,
including omega-3s and conjugated
linoleic acid (CLA), a particularly beneficial
fat that has anticancer properties.
The late biochemist Mary Enig, PhD,
author of Know Your Fats, noted that
the fat in butter inhibits the growth
of pathogens. That’s because butter
is a source of antimicrobial fatty acids,
including lauric acid, which disables
“Butter is definitely
a fat with healthpotentiating
and I couldn’t
Notes from the
Clean Food Coach
My grandmother doubled this crust
recipe and used the whole thing in one cobbler. She would add
half the peaches to the prepared baking dish, lay strips of
dough over them in a random pattern, top with the other half
of the peaches, and finish with the traditional crosshatch crust.
Blueberry Peach Cobbler
If you don’t have a food processor, you can also use a pastry cutter or 2 knives:
Dice the chilled butter into pieces (or quickly grate by hand using a cheese grater)
and cut them into the flour until the mixture forms moist crumbs.
Cooking oil spray
5 lbs. ripe fresh peaches
¼ cup plus ½ tsp. plus 2 Tbs. Lakanto
(monk fruit), divided
¹/3 plus 1½ cups unbleached flour, divided
(gluten-free or grain-free varieties
2½ tsp. cinnamon, divided
¾ tsp. coriander
½ tsp. nutmeg
½ tsp. salt
²⁄3 cup grass-fed butter, well chilled
1 small egg, lightly beaten (or ½ large)
½ tsp. white vinegar
2 Tbs. cold water
1½ cups fresh blueberries
1 egg white, lightly beaten
1. Preheat oven to 425°F. Spray a 9 x 13-inch baking pan lightly with neutral, high-heat
cooking oil, and set aside.
2. Pit peaches and slice thickly (8–10 slices each, depending on size of peach). Place sliced
peaches into large bowl and sprinkle with ¼ cup sweetener, ¹⁄3 cup flour, 2 tsp. cinnamon,
coriander, and nutmeg. Mix gently and set aside to rest.
3. In large bowl, whisk together remaining flour, salt, and ½ tsp. sugar. Place cold butter
in food processor and pulse a few times to chop. Gently add flour mixture and pulse
just until it forms moist crumbs, scraping down the sides, as necessary. (Don’t worry
if you can still see bits of butter—that helps with the flakiness.) Return flour mixture
to large bowl.
4. Whisk the egg, vinegar, and water together in separate small bowl, and pour into flour
crumbs. Knead with hands just until smooth, elastic consistency is achieved. Do not
overwork dough or it will become tough.
5. Flour a smooth surface and lay dough in center. Pull dough into large rectangle. Flour
rolling pin and roll dough into large rectangle about ¼-inch thick. Slice widthwise into
¾-inch strips. (If dough warms it will get sticky and harder to handle—refrigerate 10
minutes and try again.)
6. Stir blueberries gently into prepared peaches, and pour mixture into prepared pan.
Gently lift each pastry strip (using the sharp knife to help remove it in one piece, if
necessary), and lay lengthwise across the peaches. Then lay remaining strips widthwise
across placed strips to form a crosshatch pattern. Wrap any leftover dough tightly in
plastic wrap and store in refrigerator for another use.
7. In small bowl, mix together remaining 2 Tbs. sweetener and ½ tsp. cinnamon. Lightly
brush crust with egg white, and sprinkle cinnamon sugar evenly over the coated crust.
Cover tightly with aluminum foil and bake 30 minutes.
8. Reduce oven temp to 350°F and bake 20–30 minutes more, until fruit is bubbling.
Remove foil and cook about 20 minutes more, or until crust is lightly browned. Let cool
at least 10 minutes before serving.
Per serving: 190 cal; 4g prot; 8g total fat (5g sat fat); 27g carb; 30mg chol; 140mg sod;
3g fiber; 13g sugar
I kept the crust dough as it is to reduce the total carb
load of the dessert, but feel free to add a few strips in the
middle like my grandma always did. It makes for a kind of
lovely dumpling effect.
AUGUST 2021 • 41
COOK WITH SUPPLEMENTS *
easy ways to boost your nutrition
Green foods powders aren’t just for smoothies.
Give your diet an energizing and immune-enhancing boost
with these easy-peasy recipes featuring nutrient-dense
green powders such as spirulina and wheat grass.
BY THE EDITORS OF BETTER NUTRITION
Spinach Green Goddess Dressing
Nothing tastes fresher than homemade salad dressing! This
extra “greened-up” version also makes a great replacement
for mayonnaise in chicken salad.
1 cup firmly packed spinach, stems removed
¾ cup sour cream
½ cup fresh parsley
½ cup chopped chives
3 Tbs. olive oil
3 anchovies (optional)
2 Tbs. lemon juice
½ tsp. monk fruit
(or sweetener of your choice)
¼ tsp. lemon zest
2–3 tsp. green foods powder
Salt and pepper to taste
Place all ingredients into blender,
and blend until smooth.
Season to taste with salt
and pepper. Store up to 3 days
in the fridge.
Per Serving: 90 cal; 1g prot; 9g total fat (2.5g sat fat);
2g carb; 10mg chol; 10mg sod; 0g fiber; 1g sugar
This delicate lemony sauce goes especially well with fish.
But it’s also delicious with roast chicken, and it makes an
excellent spread for sandwiches.
1 cup firmly packed arugula
¼ cup chives
1 egg yolk
2 tsp. lemon juice
2–3 tsp. green foods
½ tsp. salt
1 cup olive oil
1. Place all ingredients except
oil into blender, and
blend until smooth.
2. Continue blending, and
slowly add oil through
feed tube until mixture
thickens, then pour oil in
at a faster rate.
Greens Blend Energy
3. Scrape mixture out into
container, and store in
fridge for up to 3 days.
Per Serving: 200 cal; 0g prot;
22g total fat (3g sat fat); 0g carb;
20mg chol; 120mg sod; 0g fiber;
Photo: Pornchai Mittongtare, Styling: Robin Turk, Food Styling: Claire Stancer
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EATING 4 HEALTH *
FODMAP stands for Fermentable
Monosaccharides, and Polyols—shortchain
carbohydrates and sugar alcohols.
Found in a variety of foods, they’re not
fully digested and absorbed by some
people, especially those who have IBS
or other gastrointestinal issues. In the
colon, bacteria feed on these undigested
sugars, releasing gases that lead to
bloating, cramping, and other symptoms.
FODMAPs may also have an osmotic
effect, meaning they draw water into the
intestines, causing loose stools.
The IBS Fix?
A number of studies show that a low-
FODMAP diet can reduce symptoms
in people with IBS, and some studies
suggest that a low-FODMAP diet is more
effective than standard dietary interventions
for controlling IBS. A low-FODMAP
diet can also benefit Crohn’s disease,
ulcerative colitis, and inflammatory
bowel diseases (IBD).
If you do choose to follow a low-
FODMAP plan, do it right. Maximize
results and minimize adverse effects
with this simple guide for what to eat,
what to avoid, and how to do it right.
What To Eat, What To Avoid
The FODMAP diet is definitely restrictive
in its initial phases. Here’s a simple guide:
Beans and legumes
Eat: Small amounts of canned black
beans (canned beans are generally lower
in FODMAPs). Soaking dried beans overnight
then draining and rinsing before
cooking also reduces FODMAP content.
44 • AUGUST 2021
foods & meals that heal
What Is the
If you have digestive issues that haven’t responded to other
treatments, you may be sensitive to FODMAPS.
BY LISA TURNER
Avoid: Kidney beans, split peas, chickpeas
and hummus, soybeans, lentils, and most
Eat: Blueberries, raspberries, strawberries,
grapefruit, grapes, kiwi, cantaloupe,
oranges, lemons, and limes.
Avoid: Apples, pears, cherries, mangos,
figs, watermelon, dried fruit, blackberries,
peaches, prunes, and plums.
Eat: Spinach, kale, chard, lettuce, carrots,
tomatoes, bell peppers, celery, cucumbers,
eggplant, green beans, parsnips,
white potatoes, radishes, squash (except
butternut, which is a moderate FODMAP
food), turnips, and zucchini.
Avoid: Garlic, onions, artichokes, cauliflower,
mushrooms, peas, celery, leeks,
cabbage, shallots, asparagus, broccoli,
Brussels sprouts, fennel, and sweet potatoes
(4 ounces may be okay for some).
Eat: Hard and aged cheeses such
as cheddar, Camembert, Parmesan,
blue cheese, Havarti, and Swiss in
moderation. Smaller amounts of
cottage cheese, ricotta, cream cheese,
feta, and Colby may also be safe.
Avoid: Milk, yogurt, soft cheeses, ice
cream, sour cream, processed cheese
foods and spreads, and whey protein,
unless it’s labeled lactose-free.
Nuts and seeds
Eat: Almonds, peanuts, macadamia
nuts, pine nuts, and sesame seeds.
Avoid: Cashews and pistachios.
Eat: Rice, quinoa, corn (avoid sweet corn),
oats, and tapioca.
Avoid: Barley, rye, wheat, and any other
gluten-containing grains such as Muesli.
Eat: Chicken, beef, turkey, lamb, fish,
shellfish, eggs, firm tofu, tempeh, and
edamame in moderation.
Avoid: Silken tofu, textured soy protein,
and gluten-based foods like seitan.
Herbs and spices
Eat: Most fresh and dried herbs and
spices, including rosemary, basil, tarragon,
parsley, ginger, and chives.
Avoid: Garlic, onions, and seasoning
blends with high-FODMAP ingredients.
Fats and oils
Eat: Olive oil, coconut oil, avocado oil,
sesame oil, butter, and most other oils
and fats in moderation.
Avoid: Oil-based condiments and salad
dressings that may contain high-FODMAP
ingredients such as garlic.
Eat: Stevia, coconut sugar (small amounts),
maple syrup, and cane and brown sugar.
Avoid: Honey, molasses, high-fructose corn
syrup, xylitol, mannitol, maltitol, sorbitol,
inulin, chicory root extract, and agave.
Drink: Coffee, tea, vegetable juices, and
small amounts of red or white wine.
Avoid: Beer, fortified wines such as sherry
and port, milk, and soft drinks sweetened
with high-fructose corn syrup.
Photo: Pornchai Mittongtare, Styling: Robin Turk; Food Styling: Claire Stancer
How to Do the FODMAP
The low-FODMAP diet is (or should be)
a three-stage process. In the first phase,
high-FODMAP foods are eliminated
from the diet to ease gastrointestinal
distress. In the second phase, some
FODMAP foods are slowly and systematically
reintroduced to determine
which ones trigger symptoms. The
third phase aims to personalize the
diet, reintroducing as many foods as
possible while avoiding FODMAPs
that exacerbate discomfort. Here’s
how it works:
Phase one Elimination. Most plans
completely eliminate all high-FODMAP
foods from the diet for three to eight
weeks. It’s important to be rigorous
here. The plan likely won’t work if
you’re only eliminating some—but
not all—high-FODMAP foods. The good
news is that you may feel relief in as
little as a week (though it can take the
full eight weeks for symptoms to ease).
Phase two Reintroduction. Once your
digestive symptoms have noticeably
eased, you can slowly and systematically
reintroduce some FODMAP foods to
your diet. Few people are sensitive to
all FODMAPs, so adding foods one at a
time, in small amounts, can allow you
to identify which types of FODMAPs
you can tolerate, and in what quantity.
(Ideally, you’ll work with a nutritionist
to help you determine which foods to
reintroduce, and in what order and
amount.) This phase usually takes six
to eight weeks.
Phase three Personalization. This
step involves creating a long-term,
personalized eating plan that reintroduces
the safe foods identified in phase two.
The goal is to eat a wide variety of
foods and maximize fiber intake from
low-FODMAP foods, while avoiding
trigger foods. Because a person’s
FODMAP tolerance can change over
time, keep an eye out for symptoms,
and revise as needed.
Low-FODMAP Summer Salad with Torn Thyme Croutons
This salad adds lots of low-FODMAP vegetables for a fast, fresh meal that’s perfect for a
lazy summer afternoon. The croutons are seasoned with thyme and garlic-infused olive
oil—safe for low-FODMAP diets. For extra flavor, toast the bread over a hot grill until
golden. Sub tuna or salmon for the chicken, or skip the meat for a vegetarian version.
1 lb. green beans (about 40 beans),
2 slices rustic or sourdough gluten-free
3 Tbs. olive oil
1 tsp. dried thyme
4 cups shredded Romaine lettuce
2 cups loosely packed baby spinach leaves
1 small yellow or orange bell pepper,
cored and cut into strips
2 cups cubed or shredded cooked
Fody Low-FODMAP Caesar Salad
1 cup grape or pear tomatoes
4 hard-boiled eggs, peeled and quartered
8 slices fried bacon, coarsely crumbled
1 cup shaved Parmesan cheese
1. Bring medium pot of salted water to full boil. Add beans and boil about 1 minute,
until bright green and crisp-tender. Remove from heat and drain into colander.
Rinse well with cold water, pat dry, and set aside.
2. Brush both sides of bread with olive oil, and sprinkle with thyme, salt, and pepper.
Tear bread into 1–2-inch pieces. Fry in dry pan over medium heat, tossing frequently,
until croutons are golden, about 4 minutes. Set aside to cool.
3. In large bowl, combine Romaine, spinach, bell pepper, and chicken. Toss with
enough dressing to lightly coat. Divide among four individual plates. Arrange green
beans, tomatoes, and eggs on top of salad. Sprinkle with bacon and cheese. Serve
immediately with additional dressing on the side.
Per serving: 720 cal; 44g prot; 50g total fat (11g sat fat); 24g carb; 280mg chol; 1070mg sod;
5g fiber; 8g sugar
AUGUST 2021 • 45
Sterling Health Foods
Mike and Tamara Welch bought Sterling Health Foods
30 years ago—and business has never been better.
Sterling Health Foods:
a Colorado Original
Sterling Health Foods was founded
in Sterling, Colo. in 1971 by Ellen
Ressler. She started the business as
a tea shop and organic health food
store. In 1982, Ellen moved the
store to its present location: 18975
U.S. Highway 6, on the south end
of Sterling, which is about 2 hours
northeast of Denver.
In 1991, my wife,
Tamara, and I
We wanted to
the community in the
same way that Ellen did.
There have been many changes,
updates, and dreams fulfilled over
30 years. Some of our customers
are now reaching 100 years of age,
and agree that their lives have been
46 • AUGUST 2021
VISIT THE STORE
Sterling Health Foods
18975 U.S. Highway 6
Sterling, CO 80751
Hours: 7 a.m. to 5 p.m. M–F
7 a.m. to 12 p.m. Sat.
Bluebonnet Collagen Refreshers
& Organic MCT Powder
Bluebonnet is adding a fresh twist to traditional
collagen and MCT powders. Whether you’re
tackling the gym or looking for a beauty lift, a little
cleanse, a shot of vitality, or just finding your Zen moment, these Collagen Refreshers
and Organic MCT Powders are deliciously refreshing and remarkably effective!
ChildLife Essentials Liquid Iron for Kids
ChildLife Essentials’ Liquid Iron formula is an excellent source of supplemental iron
that tastes great! This chelated form of supplemental iron is easily absorbed
and one of the best-tolerated forms for sensitive stomachs.
Health Thru Nutrition Freedom Joint Support Formula
Freedom softgels is an award-winning product containing curcumin,
wild-caught fish oil, GLA, vitamin E, vitamin D, hydroxytyrosol, and astaxanthin,
all clinically substantiated to combat inflammation! A double-blind, placebo-controlled,
IRB-approved clinical trial conducted at Institute for Biomedical Innovation at UCLA
Medical Center shows that Freedom significantly impacted inflammatory markers
and systolic blood pressure in subjects.
Food For Life Ezekiel 4:9 Flourless Sprouted
Low Sodium Bread
Food For Life’s Ezekiel 4:9 Flourless Sprouted Low
Sodium Bread contains no added sea salt. With
0mg of sodium per serving, this whole-grain option is ideal for
a heart-healthy diet. Other new low-sodium Items include Ezekiel 4:9 Low Sodium
Sprouted Flourless English Muffins, Ezekiel 4:9 Low Sodium Sprouted Flourless
Crunchy Cereal, and Ezekiel 4:9 Low Sodium Sprouted Flourless Tortillas.
Hälsa Dairy Free Scandinavian Style Oatgurt Unsweetened
From Hälsa, maker of 100% clean plant-based yogurts, comes Hälsa Plain Unsweetened
Zero Sugar oatmilk yogurt. With no naturally occurring or added sugar, this great
source of pre- and probiotics has only 90 calories per serving. This kitchen multitasker
is great for smoothies, dips, dressings, and other plant-based recipes.
Xlear Nasal Spray
Physician-backed and scientifically proven, Xlear Nasal Spray with xylitol is the most
effective, natural nasal spray. Not only does it alleviate congestion, it cleans your
nose. In fact, studies show that xylitol inhibits bacteria and viruses from sticking to
tissue, allowing them to be washed away. Breathe better, be better with Xlear.
AUGUST 2021 • 47
RECIPE 4 HEALTH *
Granola Girl Ambrosia
We used vanilla oat yogurt, but if you
want something fruitier, try a fruitflavored
yogurt such as mango.
½ cup orange sections
½ cup pineapple tidbits
1 apple, unpeeled, cored, and sliced
1 banana, sliced on the diagonal
½ cup blackberries
½ cup seedless grapes
1 cup Hälsa Vanilla Oat Yogurt (or more
2 Tbs. honey
½ cup shredded coconut
½ cup pecans
1 cup granola (we like Purely Elizabeth
Grain Free Granola)
1. Combine orange,
and grapes in medium
mixing bowl. Let stand.
2. In small mixing bowl,
combine oat yogurt
and honey, and mix
well. Stir in coconut
3. Add oat yogurt
dressing to fruit
and mix gently
to blend well.
Gently fold in
serve at once.
Per serving: 450
cal; 8g protein;25g
total fat (9g sat fat);
54g carb; 0mg chol;
125mg sod; 8g fiber;
48 • AUGUST 2021
eating clean made easy
Move Over Yogurt—Here
Oat-based milks and yogurt are taking the nutritional world by
storm. And cooking with them couldn’t be easier.
BY LISA TURNER
Why Oat Yogurt Is Gut-Friendly
Helena Lumme, founder of Halsa, shares a few interesting facts about
oats and oat-based yogurt:
Whole-grain oats contain prebiotic fiber that feeds and
stimulates the growth of healthy bacteria in the gut.
Artificial ingredients destroy the good bacteria in the gut.
Organic ingredients (in oat yogurt) without pesticide residue
help probiotics work better.
Probiotics are fragile. They can be destroyed by stomach acid,
heat, and time. Never mix probiotics with anything hot.
Photo: Pornchai Mittongtare; Styling: Robin Turk; Food Styling: Claire Stancer
“I just noticed that
I was sharper, I was
starting to remember
“Even if you’re not noticing
an issue with memory loss,
I would still recommend
taking it. I just feel like it
makes you sharper and
keeps you on your toes.
I wish I had taken
Prevagen 5 or 10
Based on a clinical study of
subgroups of individuals who
were cognitively normal or
AVAILABLE AT STORES NATIONWIDE
**Based on voting by Better Nutrition editors.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.