BetterNutrition August 2021

YOUR ULTIMATE RESOURCE FOR NATURAL LIVING 

AUGUST 2021 * betternutrition.com 

Life is 

Sweet 

Make the Most of Late 

Summer Peaches! 

BLUEBERRY- 

PEACH 

COBBLER 

p. 40 

BACKtoSCHOOL 

Six Ways to Help Your 

Child Thrive This Year 

Soothing Essential Oils to 

COMBAT STRESS 

7 

Food Duos 

That Work Better 

TOGETHER 

The Low FODMAP Diet: 

Say Goodbye to Your Digestive Issues

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

This product is not intended to diagnose, treat, cure or prevent any disease.

CONTENTS 

August 2021 / Vol. 83 / No. 8 

features 

30 

34 

30 

How to help 

your kids 

thrive this 

school year. 

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 

crucial concerns. 

7 Food Duos that Work 

Better Together 

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. 

departments 

6 NEWSBITES 

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 

Ziba Foods 

Meet the bold flavors of Afghani 

cuisine. 

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 

Banish BO 

Six ways to smell good all over. 

28 AROMATHERAPY RX 

8 Soothing Essential Oils 

Tension-taming aromatherapy. 

38 ASK THE NUTRITIONIST 

Grain-Free, Lower-Carb Pasta 

A tasty way to avoid a carb 

overload. 

40 HEALTHY DISH 

Classic Summer Cobbler 

A healthy take on grandma’s recipe. 

42 COOK WITH SUPPLEMENTS 

Good-for-You Greens 

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. 

Click On 

This! 

RESOURCES & 

REFERENCES 

For links to studies 

cited in our articles 

and other helpful 

sites and books, visit 

betternutrition.com. 

Spotlight on 

Kids’ Health 

Join our month-long 

back-to-school focus 

on kids, including: 

The ABCs of 

Raising Healthy 

Kids 

* 

Pack Up the Fun 

with Healthy Kids 

Lunch Ideas 

* 

Healthy Recipes 

to Make with 

Your Kids 

* 

5 Best Essential 

Oils for Kids 

Check out 

betternutrition.com 

for these articles 

and more— 

including exclusive 

web-only content. 

New! 

NATURAL 

MEDICINE HUB 

We’ve partnered 

with the Institute of 

Natural Medicine 

(naturemed.org) to 

bring you a range of 

health and wellness 

articles written by 

today’s leading 

naturopathic 

doctors. 

SIGN UP FOR 

OUR 

NEWSLETTER 

Receive timely 

articles, recipes, 

eBooks, and 

exclusive giveaways 

in your inbox weekly 

with our newsletter 

Healthy Buzz. 

Photo: (Cover) Pornchai Mittongtare, Styling: Robin Turk, Food styling: Claire Stancer; (this page) Adobe Stock 

2 • AUGUST 2021

• 

• 

•

EDITOR’S * LETTER 

Leave the 

Stress at 

Home 

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 

overwhelmed. 

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! 

* 

* 

* 

* 

* 

* 

* 

* 

* 

* 

Our Writers 

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. 

matthewkadey.com 

Emily A. Kane, ND, LAc, has a private 

practice in Juneau, Alaska. She is 

the author of Managing Menopause 

Naturally and other books. 

dremilykane.com 

Karta Purkh Singh Khalsa, DN-C, RH, 

teaches herbalism courses online. 

internationalintegrative.com 

Melissa Diane Smith, Dipl. Nutr., 

is a holistic nutritionist and 

author of Going Against GMOs. 

melissadianesmith.com 

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. 

lisaturnercooks.com 

Vera Tweed is editorial director 

at Natural Health Connections 

and author of Hormone Harmony. 

veratweed.com 

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 

Creative Director 

Executive & Digital Editor 

Associate Editor 

Copy Editor 

Senior Director of Production & 

Circulation 

Director of Production & 

Manufacturing 

Salesforce Coordinator 

Prepress Manager 

Editorial Offices 

Publisher & Director of 

Retail Sales 

Integrated Media Sales 

Director, West Coast 

Integrated Media Sales 

Director, East Coast & Midwest 

Senior Brand Marketing Manager 

Client Success Manager 

Marketing Designer 

Accounting & Billing 

Retail Customer Service 

Nicole Brechka 

Rachel Joyosa 

Jerry Shaver 

Elizabeth Fisher 

James Naples 

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, 

Neil Zevnik 

Heather Arnold 

Barb VanSickle 

Cossette Roberts 

Joy Kelley 

512 Main Street, Suite 1 

El Segundo, CA 90245 

818-521-2397 

Rob Lutz 

rlutz@outsideinc.com 

970-291-9029 

Anne Hassett 

anne@hassettmedia.net 

415-404-2860 

Mason Wells 

mwells@outsideinc.com 

917-656-2899 

Kristen Zohn 

kzohn@outsideinc.com 

Caroline Lustgarten 

clustgarten@outsideinc.com 

Judith Nesnadny 

jnesnadny@outsideinc.com 

Tonya Hodges 

800-380-9842 

bnsales@outsideinc.com 

800-443-4974, ext. 701 

Chief Executive Officer Robin Thurston 

President & Chief Operating Officer Danielle Quatrochi 

Chief Financial Officer Ajay Gopal 

Chief Product Officer Christopher Glode 

Chief People Officer Jade Curtis 

Chief Revenue Officer Scott Parmelee 

SVP, Business Development & Licensing Tommy O'Hare 

Vice President, Active Lifestyle Sales Sharon Houghton 

Vice President of Content Strategy Zander Baron 

Vice President of Marketing PJ Rabice 

Vice President of Creative Services Andrea Kupfer 

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BETTER NUTRITION, ISSN #0405-668X. Vol. 83, No. 8. Published monthly by Outside Interactive 

Inc. 5720 Flatiron Parkway, Boulder, CO 80301; ©2021 Outside Interactive Inc. All rights reserved. 

Mechanical requirements and circulation listed in Standard Rate and Data Service. The opinions 

expressed by the columnists and contributors to BETTER NUTRITION are not necessarily those 

of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. 

Advertisers and advertising agencies assume liability for all content of advertising and for any 

claims arising therefrom. Articles appearing in BETTER NUTRITION may not be reproduced in whole 

or in part without the express permission of the publisher. BETTER NUTRITION does not endorse 

any form of medical treatment. The information presented here is not meant to diagnose or 

treat any medical condition. We urge you to see a physician or other medical professional before 

undertaking any form of medical treatment. 

4 • 

AUGUST 2021

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

These products are not intended to diagnose, treat, cure or prevent any disease.

NEWS*BITES 

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 

Nutrition (upliftfitnutrition.com). 

“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 

increases appetite. 

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 


NEWS*BITES 

Most Adults and 

Children Lack 

Omega-3 Fats 

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. 

ASHWAGANDHA Improves 

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

Scan Me 

Back-to-School, Back to the Essentials! 

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Gluten-Free | Non-GMO | No Artificial Colors, Flavors, or Sweeteners 

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*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

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These are 

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various immune cells. 

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Versatile avocado oils, perfectly scented hand soaps, 

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Pick from Ultimate 

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Soap Up 

The search for the 

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Olive and coconut 

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“Take also unto thee Wheat 

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PASSION BEHIND THE PRODUCT * 

companies fostering personal & global well-being 

Ziba Foods 

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 

intervened. 

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. 

Deep Roots 

Drawing from centuries 

of agricultural 

traditions that 

relied upon both 

cultivated and 

wild-foraged fruits 

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 

Gurbandi almonds. 

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 

difficult, as 

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.” 

Driving Change 

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.” 

Photo: @zibafoods 


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

make it! 

Stuffed Pacific Cod with Almonds & Herbs 

Serves 4 

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 

white fish) 

2 Tbs. Ziba Foods Heirloom Gurbandi 

Almonds, chopped 

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, 

divided 

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 

chopped parsley. 

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 


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 

our bodies. 

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 

advantages: 

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 

test scores. 

MENOPAUSAL SYMPTOMS 

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 

LONG FLIGHTS 

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 

DOCUMENTED BENEFITS 

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 

to Pycnogenol. 

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 

mg daily 

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 

twice daily 

Diabetic retinopathy: 50 mg taken 

3 times daily 

Chronic venous insufficiency: 150–300 

mg daily 

Enlarged prostate: 150 mg daily 

Erectile dysfunction: 120 mg daily 


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

NATURAL REMEDY 

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 

the infection. 

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 

tract infections. 

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 


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 



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 

more comfortable 

for you to 

allow that space 

behind your waist 

to remain peeled 

off the floor. The 

former is more 

like tucking 

the tail, and the 

latter is more like 

flicking your tail 

out behind you. 

Typically, the 

posture that 

works best for you on the floor will 

translate to a more relaxed and engaged 

posture when upright—both sitting 

and standing. 

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 

strengthen your 

core, which is a 

key component 

of any self-care 

routine. 

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 

keep elongating 

and keep drawing 

your belly toward 

your spine. 

❷ Aim for 6–10 

minutes daily of 

core tone exercise. 

There are tons of 

YouTube videos 

out there, but 

I recommend 

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 

short exhales. 

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 

naturopathic 

doctor for a virtual 

(telemedicine) or 

in-person consultation 

at naturemed. 

org/find-an-nd. 

4 Tips for Strengthening 

Your Core 

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. 


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 



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. 

Host 

Defense 

Lion’s 

Mane 

Mushroom 

Wisdom 

Super 

Lion’s Mane 

Om Lion’s 

Mane 

Mushroom 

Powder 

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 


pure ingredients for skin & body 

Natural Help for 

Thinning Hair 

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 

reducing traction 

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

❶ 

 

❷ 

 

 

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 

Conditioner. 

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 

fuller-looking hair. 

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. 


ALL THINGS * 

seasonal guide to supplements, foods, & personal care 

Banish BO 

Six ways to battle body odor and smell good all over. 


a natural antiperspirant or deodorant 

Body odor is natural and normal, and 


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 

Shaving Soap 

* Schmidt’s Natural Charcoal + 

Magnesium Deodorant 

* 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. 

2 

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

grapefruit seed, 

and other botanicals 

to fight foot 

fungus. 

Product picks: 

* Crystal Mineral 

Deodorant Spray 

* WiseWays 

Herbals Tea-Tree 

Talc-Free 

Foot Powder 

* Home Health 

Antifungal 

Lotion 

* Dr. Bronner’s 

Liquid Castile Tea 

Tree Soap 

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 

African Black 

Soap Bar Soap 

* Every Man 

Jack Activated 

Charcoal Wash 

* Emerita Feminine 

Cleansing and 

Moisturizing Wash 

* NutriBiotic Body 

& Foot Powder 

4Your scalp. 

More subtle 

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 

dry shampoo, 

especially after 

a sweaty workout. 


* EO French Lavender 

Shampoo 

* Avalon Organics 

Anti-Dandruff 

Shampoo 

* Mineral Fusion 

Dry Shampoo 

* Acure Dry 

Shampoo 

Rosemary & 

Peppermint 

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 

Neem Toothpaste 

* The Natural Dentist Peppermint 

Sage Mouthwash 

* 

* 

Preserve Tongue Cleaner 

Hello Antiplaque + Whitening Fluoride 

Free Toothpaste 

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 

essential oils 

will sweeten 

the scent of 

your skin. 


* Wyndmere 

Naturals 

Neroli Spray 

* Every Man 

Jack Speed Shower Body Wipes 

* Nature’s Way Chlorofresh 

Chlorophyll Softgels 

* Amazing Grass Organic 

Greens Blend 


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 stressbusting 

essential oils can even help enhancing 

alertness and boost motivation. 

Spritz, sniff, or soak your way to 

calm with these soothing selections. 

❶ LAVENDER 

Derived from a flowering Mediterranean 

herb (Lavandula angustifolia), 

lavender oil is the best-known (and 

studied) essential oil for stress, anxiety, 


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. 


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 

restful slumber. 

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 

increasing serotonin. 

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 

YLANG YLANG 

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. 

SWEET ORANGE 

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. 

LEMONGRASS 

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 

situations. 

How to use it: Add a few drops to a 

basin of warm (not hot) water for a 

tension-taming facial steam. 

VETIVER 

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 

BERGAMOT 

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, 

sunny outlook. 

NEROLI 

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 

soak. 


HAPPY& 

HEALTHY 

TEENS 


Six simple ways 

to help your 

child thrive. 


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 

massive meltdowns. 

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 

crucial concerns. 



1 Sleep 

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, 

avoiding caffeine, 

and minimizing 

pre-bed stress 

can help. If 

your teen 

suffers from 

insomnia, try 

gentle herbs 

like chamomile, 

passionflower, 

or lemon 

balm, or homeopathic 

combination 

sleep remedies. 

2 Weight 

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 

be prediabetic. 

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. 

3 Stress 

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. 

4 Breakfast 

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 

occasional treat. 

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. 



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. 

5Screen time 

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. 

6 Supplements 

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/ 

life-stages/children. 

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. 


When it comes to certain 

health-boosting foods, 

two is better than one. 

BY MATTHEW KADEY, MS, RD 

7 Food Duos 

That Work Better 

Together 

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 

outsized benefits. 



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. 


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. 


4Turmeric + 

Black Pepper 

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, 

and oatmeal, 

remember to 

reach for more 

than one spice jar. 

5Yogurt + 

Pumpkin 

Seeds 

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. 



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. 

Double Trouble 

Not all foods and drinks are a dream team. Time to divorce these couples that don’t play nice together. 


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. 


ASK THE NUTRITIONIST * 

Q 

: 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. 


answers to your food questions 

Grain-Free, Lower-Carb 

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 

Noodled Organic 

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 

Meals, ready-to-make, 

vitamin-packed dishes 

that are substantially 

lower in carbs and 

calories than what you 

find in typical on-the-go 

packaged products. 

Photo: (Top right) Adobe Stock

Photo: (Bottom left) Getty Images 

Spaghetti 

Squash 

As the name 

suggests, spaghetti 

squash is a great 

substitute for 

spaghetti. But 

preparing it 

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. 

Hearts of 

Palm Pasta 

In the world of 

grain-free pasta 

substitutes, Palmini 

Hearts of Palm 

Pasta is the new 

kid on the block. 

The line includes 

linguine, angel 

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. 

Kelp Noodles 

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 

calorie-free. 

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. 

Shirataki 

Noodles 

Made from the 

root of the Konjac 

(Asian white yam) 

plant, shirataki 

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. 

Almond 

Flour Pasta 

Cappello Pasta is 

a combination 

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. 


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 


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 

summer treat. 

—Dr. Jonny 

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


FEATURED INGREDIENT 

Grass-Fed 

Butter 

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, 

bone-building nutrient. 

SUPER FATS 

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 

many pathogenic 

viruses. 

“Butter is definitely 

a fat with healthpotentiating 

properties,” 

Enig wrote, 

and I couldn’t 

agree more. 

make it! 

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 

Serves 16 

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 

work too) 

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; 


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. 


COOK WITH SUPPLEMENTS * 

easy ways to boost your nutrition 

Good-for-You Greens 

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 

Serves 8 

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 

Arugula Aioli 

Serves 10 

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 

leaves 

¼ cup chives 

1 egg yolk 

2 tsp. lemon juice 

2–3 tsp. green foods 

powder 

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. 

Wakunaga Kyo•Green 

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; 

0g sugar 

Photo: Pornchai Mittongtare, Styling: Robin Turk, Food Styling: Claire Stancer 

42 • 

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EATING 4 HEALTH * 

FODMAP stands for Fermentable 

Oligosaccharides, Disaccharides, 

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. 


foods & meals that heal 

What Is the 

Low-FODMAP Diet? 

If you have digestive issues that haven’t responded to other 

treatments, you may be sensitive to FODMAPS. 


Avoid: Kidney beans, split peas, chickpeas 

and hummus, soybeans, lentils, and most 

other legumes. 

Fruits 

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. 

Vegetables 

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). 

Dairy 

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. 

Grains 

Eat: Rice, quinoa, corn (avoid sweet corn), 

oats, and tapioca. 

Avoid: Barley, rye, wheat, and any other 

gluten-containing grains such as Muesli. 

Proteins 

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. 

Sweeteners 

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. 

Beverages 

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 

Diet Right 

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. 

make it! 

Low-FODMAP Summer Salad with Torn Thyme Croutons 

Serves 4 

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), 

trimmed 

2 slices rustic or sourdough gluten-free 

bread 

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 

chicken 

Fody Low-FODMAP Caesar Salad 

Dressing 

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; 



RETAILER SPOTLIGHT 

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 

purchased Sterling 

Health Foods. 

We wanted to 

continue serving 

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 

exceptional ones. 


VISIT THE STORE 

Sterling Health Foods 

18975 U.S. Highway 6 

Sterling, CO 80751 

(970) 522-3525 

Hours: 7 a.m. to 5 p.m. M–F 

7 a.m. to 12 p.m. Sat. 

Closed Sundays

PRODUCT SPOTLIGHTS 

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. 


RECIPE 4 HEALTH * 

Granola Girl Ambrosia 

Serves 4 

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 

if desired) 

2 Tbs. honey 

½ cup shredded coconut 

½ cup pecans 

1 cup granola (we like Purely Elizabeth 

Grain Free Granola) 

1. Combine orange, 

pineapple, apple, 

banana, blackberries, 

and grapes in medium 

mixing bowl. Let stand. 

2. In small mixing bowl, 

combine oat yogurt 

Hälsa Scandinavian 

and honey, and mix 

Style Oatgurt 

well. Stir in coconut 

and pecans. 

3. Add oat yogurt 

dressing to fruit 

and mix gently 

to blend well. 

Gently fold in 

granola and 

serve at once. 

* 

Per serving: 450 

cal; 8g protein;25g 

total fat (9g sat fat); 

* 

54g carb; 0mg chol; 

* 

125mg sod; 8g fiber; 

38g sugar 

* 


eating clean made easy 

Move Over Yogurt—Here 

Comes Oatgurt! 

Oat-based milks and yogurt are taking the nutritional world by 

storm. And cooking with them couldn’t be easier. 


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

1 

“I just noticed that 

I was sharper, I was 

starting to remember 

things better!” 

“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 

years ago.” 

** 

Susan, 52 

Sales Management. 

Marathon Runner. 

Paid Testimonialist 

1 

Based on a clinical study of 

subgroups of individuals who 

were cognitively normal or 

mildly impaired. 

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.

BetterNutrition August 2021

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