Better Nutrition April 2021 Issue

Y O U R U LT I M AT E R E S O U R C E F O R N AT U R A L L I V I N G

APRIL 2021 * betternutrition.com

awards!

be

beautiful!

40+ Clean Products That Bring Out the Best of Your Natural Beauty

HOW TO Balance NOT BOOST YOUR

Immune System Too Busy to Cook?

Whip Up Tasty Meals with Heat-and-Eat Proteins

For a healthier body and planet, make the switch to an organic diet

5 Big-time Benefits of lutein

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Introducing NEW!

Alicia Silverstone,

Actress, New York Times Best Selling Author, Health Advocate & Co-creator of mykind Organics

“These Organic, Non-GMO and Vegan gummies are a fun way to enjoy all of the benefits you love from Organic Apple Cider Vinegar, unrefined and fermented, originating from the Mother, plus whole-food vitamin B12.

Enjoy! Love, Alicia

†

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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.

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CONTENTS

April 2021 / Vol. 83 / No. 4

6 NEWSBITES A Garlic Supplement that Reverses Heart Disease What you need to know about AGE.

10 PASSION BEHIND THE PRODUCT Bean the Change How Beanfields is changing the face of snacking with their bean chips.

12 HOT BUYS Too Good to Pass Up New products you’ll want to try now.

14 CHECK OUT Lutein: More than Meets the Eye Vision health is just the tip of the iceberg for this popular supplement.

18 ASK THE NATUROPATHIC

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Enjoy a taste of Tucson with one local chef’s unique twist on a Mexican classic.

DOCTOR Protect Your Lung Health It’s more important than ever.

22 HERBAL WELLNESS 4 Herbal Tonics to Rejuvenate Your Health DIY elixirs for body and soul.

38 NATURAL BEAUTY

features 24

Better Nutrition’s Annual Best of Natural Beauty Awards

Make 2021 your year to shine with these 40-plus top-shelf products that will bring out the best of your natural beauty.

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Don’t Boost Your Immune System, Balance It!

In this year of the pandemic, boosting immunity has become a hot topic. But as one integrative doctor points out, an overactive immune system can be just as harmful as an underactive one.

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How Eating Organic Benefits People & Planet Celebrate Earth Day this April by making the pledge to go organic, which can help ease Mother Nature’s toxic burden—and your own.

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Meet Bakuchiol: The Retinol Alternative It’s the newest wonder ingredient in anti-aging skin care.

40 ASK THE NUTRITIONIST Quick-Fix Meat Products for Fast Food at Home Whip up tasty, healthy entrées using the best heat-and-eat products.

Click On This!

RESOURCES & REFERENCES For links to studies cited in our articles and other helpful sites and books, visit betternutrition.com.

FOOD AS MEDICINE: FOOD, MOOD, & MENTAL CLARITY Download a free eBook from the Institute for Natural Medicine featuring recipes and health information on how certain foods affect your mood.

Check it out at betternutrition.com.

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.

42 EATING 4 HEALTH Your Paleo Primer The facts about this trendy diet plan.

44 HEALTHY DISH Soup Perfection Spring veggies shine in this delish dish.

46 RECIPE 4 HEALTH Southwestern Sizzle Tucson’s take on Mole Amarillo.

48 COOK WITH SUPPLEMENTS Rooted in Flavor Hearty turmeric-infused vegetables.

SIGN UP FOR OUR NEWSLETTER Receive timely articles, recipes, eBooks, and exclusive giveaways in your inbox weekly with our newsletter Healthy Buzz.

Photo: (Cover) adobestock.com; (this page) Pornchai Mittongtare; Food styling: Claire Stancer

departments

• APRIL 2021 2/26/21 4:52 PM

Micro-exfoliants join forces w/ 6 alpha hydroxy acids + probiotics to brighten, soften & smooth.

shine bright, hippies.

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EDITOR’S * LETTER

Beauty Contest After everything that has happened over the past year, it is easier than ever to appreciate the simple joys in life.

For me, one of those innocent pleasures is trying out new beauty products.

(Ladies, what’s better than buying a new lipstick, right?)

One potential drawback: feeding your beauty habit can get a little pricey, especially if you don’t end up liking what you bought. I confess to having more than one bathroom shelf filled with beauty products that just didn’t quite work out for me.

Of course, you run the risk of getting a dud with anything you buy. But when it comes to beauty and personal care items, we want to help make all of your purchases great ones. That’s where our Best of Natural Beauty Awards come in.

We’ve been at this a while—our first award was in 2008. Even after that many years, the process is still fun and exciting. I’m constantly amazed by the quality and innovation happening in the natural beauty industry. For starters, products are getting cleaner and cleaner.

Toxic chemicals and other suspect ingredients are replaced with ones that are actually good for you. The quality, effectiveness, and usefulness of these beauty finds are off the charts.

No matter your age or specific beauty goals, you’ll find something to love among our collection of award-winning products. So turn to p. 24 to see which items topped our list of favorites this year!

PS: I would really love to hear which natural beauty and personal care products you use and like the most. Email me at nbrechka@pocketoutdoormedia.com.

nbrechka@pocketoutdoormedia.com

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Our Writers

Meet the passionate people behind this issue of Better Nutrition!

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Jeannette Bessinger, CHHC, is an award-winning educator, author, and real food chef. jeannettebessinger.com

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Jonny Bowden, PhD, CNS, is a board-certified nutritionist and bestselling author of The 150 Healthiest Foods on Earth. jonnybowden.com

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Isaac Eliaz, MD, MS, LAc, is known for his work and research in complex, chronic conditions, as well as meditation. He is the founder of ecoNugenics supplements. dreliaz.org; econugenics.com

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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 Julie Morris is a Los Angeles-based natural foods chef, on-camera personality, and New York Times best-selling cookbook author. juliemorris.net Jenny Rough is a freelance writer, lawyer, and WORLD Radio correspondent and co-host of the Legal Docket podcast. She lives with her husband in Alexandria, Va. jennyrough.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.

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Lisa Turner is a chef, food writer, and nutrition coach in Boulder, Colo. lisaturnercooks.com

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Vera Tweed is editorial director at Natural Health Connections and author of Hormone Harmony. veratweed.com

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Neil Zevnik is a private chef specializing in healthy cuisine. He is based in Eustis, Fla. neilzevnik.com

Y O U R U LT I M AT E G U I D E T O N AT U R A L L I V I N G Editor in Chief Creative Director Executive Editor Associate Editor Digital Editor Copy Editor

Nicole Brechka Rachel Joyosa Jerry Shaver Elizabeth Fisher Maureen Farrar James Naples

Beauty Editor Sherrie Strausfogel Contributing Editors Vera Tweed, Helen Gray Contributing Writers Jonny Bowden, PhD, CNS Jeannette Bessinger, CHHC Isaac Eliaz, MD, MS, LAc, Emily A. Kane, ND, LAc, Julie Morris, Jenny Rough, Melissa Diane Smith Lisa Turner, Neil Zevnik Senior Director of Production & Heather Arnold Circulation Director of Production & Barb VanSickle Manufacturing Salesforce Coordinator Cossette Roberts Prepress Manager Joy Kelley Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 818-521-2397 Publisher & Director of Rob Lutz Retail Sales rlutz@pocketoutdoormedia.com 970-291-9029 Integrated Media Sales Anne Hassett Director, West Coast anne@hassettmedia.net 415-404-2860 Integrated Media Sales Mason Wells Director, East Coast & Midwest mwells@pocketoutdoormedia.com 917-656-2899 Senior Brand Marketing Manager Kristen Zohn kzohn@pocketoutdoormedia.com Client Success Manager Caroline Lustgarten clustgarten@pocketoutdoormedia.com Marketing Designer Judith Nesnadny jnesnadny@pocketoutdoormedia.com Accounting & Billing Tonya Hodges 800-380-9842 Retail Customer Service bnsales@pocketoutdoormedia.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 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. 4. Published monthly by Pocket Outdoor Media. 5720 Flatiron Parkway, Boulder, CO 80301; ©2021 Pocket Outdoor Media. 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.

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NEWS*BITES A Garlic Supplement that Reverses Heart Disease

BY VERA TWEED

medicine at the University of California, Los Angeles, and a leader in preventive cardiology, has done some of the most interesting research.

“When I started to work with Aged Garlic Extract, I didn’t expect it to have a huge effect,” he says. “I went from being a skeptic to now prescribing it in my clinical practice.”

“When I started to work with Aged Garlic Extract, I didn’t expect it to have a huge effect,” says Los Angeles cardiologist Matthew Budoff. “I went from being a skeptic to now prescribing it in my clinical practice.”

How to Use Aged Garlic Extract Based on studies, anyone with heart disease should take 1,200 mg of Aged Garlic Extract (made by Kyolic). To prevent heart disease, you can take the same amount: 1,200 mg daily.

For anyone who does not have heart disease, Budoff recommends taking the supplement if:

* You have a family history of * *

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early heart disease You have prediabetes or diabetes Your BMI (Body Mass Index) is over 30

* * * * *

You have high blood pressure You have high cholesterol You smoke You’re a healthy man over 40 You’re a healthy woman over 50

What Studies Found Budoff’s placebo-controlled human trials used noninvasive imaging technology to test the effects of Aged Garlic Extract on arteries. He was surprised to find that the supplement slowed and reversed the growth of plaque. It also lowered cholesterol by 10 percent and lowered blood pressure by three to eight points. “There are very few therapies that we’ve ever discovered in medicine that actually reverse heart disease,” he says. “I’m very impressed with Aged Garlic Extract—it does what other agents have failed to do.”

Will Garlic or Other Garlic Supplements Work?

When it comes to eating garlic, there isn’t a standard recommended amount for heart health. Studies have estimated that anywhere from one to three raw cloves per day would be therapeutic, but eating that much garlic can cause digestive upset, not to mention garlic breath.

Photo: adobestock.com

Garlic’s medicinal qualities— for the heart and for respiratory and immune health—have been known for centuries.

But Aged Garlic Extract, an odorless form used in supplements, has a uniquely documented quality: It can reverse heart disease, as well as help to prevent it.

Among more than 4,000 scientific articles about garlic in the National Library of Medicine, at least 870 are about Aged Garlic Extract. Cardiologist Matthew Budoff, MD, a professor of

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NEWS*BITES

EXERGAMING CAN MAKE YOU DIZZY

The Scoop on Dog Food

The quality of food your dog eats influences the quantity of the poop you scoop, according to a study of beagles at the University of Illinois in Urbana. Researchers compared four diets: kibble (lowest quality), fresh-but-processed, refrigerated food approved by the USDA for dogs but not humans (better quality), and two diets of fresh dog food made of ingredients that the USDA classifies as human-grade (best quality tested).

In the study, dogs eating kibble had to eat significantly more to maintain their weight, and they produced between 1.5 and 2.9 times as much poop as dogs who ate fresh diets. The human-grade, fresh diet produced the least poop: 66 percent less than kibble, because fresh food is more absorbable, nutritious, and satisfying. And it improves the balance of beneficial gut bacteria.

Study coauthor Kelly Swanson, PhD, wasn’t surprised to see that kibble was the least nutritious. However, he added: “I didn’t expect to see how well the human-grade fresh food performed, even compared to a fresh, commercial processed brand.”

Exergaming—playing virtual reality fitness games—is growing in popularity and can improve fitness, but it can also make you dizzy or sick within an hour after you stop playing. That’s what researchers found at the University of South Australia.

To be safe, they recommend initially trying any exergame for a short while—about 10 minutes—and then waiting to see how you feel in the next hour. If you don’t feel right, playing for a longer period will make you feel even worse.

Consider a different activity.

If you’re new to exergaming, wait until you know how it affects you before you make plans to drive immediately after a workout. It could be risky if you suddenly felt dizzy or sick.

Peripheral neuropathy—numbness, tingling, and pain in hands and feet—is a complication of diabetes. To make matters worse, the most prescribed diabetes drug, metformin, is known to deplete vitamin B12, which exacerbates the problem. But new research has found that vitamin B12 supplements can help heal nerves and relieve symptoms.

German scientists compared the effects of vitamin B12 (methylcobalamin) supplements and a placebo in a group of 90 type 2 diabetics who had been taking metformin for at least four years and suffered from neuropathy. Tests showed that all had low levels of the vitamin at the onset of the study.

After one year, those who took 1,000 mcg (1 mg) of B12 daily had higher levels of the vitamin and experienced much less pain. And a battery of medical tests showed that their nerve health and function had significantly improved. In contrast, pain and nerve damage worsened among those taking a placebo.

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Photo: adobestock.com

B12 RELIEVES DIABETIC NEUROPATHY

• APRIL 2021

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PASSION BEHIND THE PRODUCT

*

companies fostering personal & global well-being

Bean the Change

When the founders of Beanfields married beans with tortilla chips, magic happened. Now the company is growing its product line and helping people satisfy their cravings for crunch in a healthy way.

BY NEIL ZEVNIK

“We can have fun snacking, and do it in a healthy way— they don’t have to be mutually exclusive,” says Beanfields’ CEO, Arnulfo Ventura.

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in the nutrition department. After much experimentation in the kitchen, Bean Chips were born, and the mission to rid the world of unhealthy snack foods was off and running.

People Deserve Better Snacks When Beanfields’ CEO Arnulfo Ventura came on the scene a few years ago, he was determined to find new ways to “bean” the snack world.

Inspiration came from his daugh-

ter, whose favorite snack of a certain cheesy, crunchy variety was hardly nutritious or beneficial. “I promised her I’d make her something just as cheesy and crunchy, but healthy. She said, ‘You can do that?’ and I replied, ‘Mmmm, heh!’” he says.

Remembering the salty, crunchy goodness of the pork rinds he had grown up with, Ventura and his team set out to create a plant-based, vegan, non-GMO, gluten-free version of those

• APRIL 2021

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Photo: Pornchai Mittongtare; Styling: Claire Stancer

Beanfields Vegan Cracklins are modeled after the pork rinds CEO Arnulfo Ventura grew up with. “We’d been long overdue for a plant-based alternative in this fun-to-eat category,” he says.

Photo: Erik ; Harold Made

Nutritionally powerful and environmentally kind, legumes are definitely de rigueur for the concerned and aware consumer. They’re a generous source of protein, fiber, potassium, and other essential vitamins and minerals; they require fewer natural resources to produce than animal proteins; and they have the added attraction of being one of the least expensive protein options available.

But cooking your own legumes is time-consuming. Could there be a more convenient way to incorporate the mighty bean into your daily diet?

Snacks, perhaps?

Enter Beanfields. The founders had a love of beans and tortilla chips, but wanted to create a healthier option than fried corn, with more to offer

unhealthy-but-seductive treats. The result was Vegan Cracklins, a satisfying—and unexpected—offering.

“To sit on a shelf amongst all the animal and pork products and boldly call-out ‘Vegan Cracklins’? Priceless!

We’d been long overdue for a plantbased alternative in this fun-to-eat category,” says Ventura.

But there’s more to Beanfields than just deliciousness and disruption. The company cements its environmental cred with its farming partners, all of whom grow their crops sustainably in the United States. Plus, Beanfields invests in local communities by partnering with Homeboy Industries to deliver a continuum of services, programs,

and job-training to high-risk, formerly gang-involved men and women.

For Ventura and all the caring folks at Beanfields, it begins and ends with this simple but powerful message: “Our families, our loved ones, and our children deserve better. We can have fun snacking, and do it in a healthy way— they don’t have to be mutually exclusive!”

make it!

Vegan Gluten-Free Nachos Serves 6 You thought it couldn’t be done, but Beanfields chips make it possible and delicious.

1 5-5 oz. bag Beanfields Black Bean chips 1 8-oz. bag Follow Your Heart Fiesta Blend Shreds ½ cup cooked black beans ½ cup Ro-tel tomatoes with serrano peppers, drained 1 small Hass avocado, chopped 1/3 cup chopped scallions 1/3 cup chopped fresh cilantro Cholula hot sauce 1. Turn on oven to broil.

Place chips in a glass or metal pie pan.

Scatter half of “cheese” shreds evenly over top. Layer on black beans and tomatoes, then remaining shreds.

Photo: Pornchai Mittongtare; Styling: Claire Stancer

Photo: Erik ; Harold Made

2. Place pan under broiler, not too close, and watch carefully until “cheese” starts to melt and tips of chips get crispy.

3. Remove from broiler, scatter avocado, scallions, and cilantro on top, and serve immediately with Cholula on the side.

Per serving: 290 cal; 6g prot; 19g total fat (6g sat fat); 29g carb; 0mg chol; 500mg sod; 8g fiber; 1g sugar

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HOT BUYS

*

new & notable

Too Good to Pass Up

From luxurious Dead Sea salts to a magnesium formula that makes you smarter, here are our favorite products hitting store shelves this month.

A Brainy Mineral Bluebonnet Magnesium L-Threonate is specially

formulated with a patented, highly absorbable form of magnesium L-threonate known as Magtein. It’s designed to support cognitive function, and enhance memory and learning. There are no GMO ingredients, and the product is kosher and suitable for vegans and vegetarians, with no milk, soy, or gluten.

Take three capsules daily for best results.

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Only Almonds There’s a new way to enjoy the amazing almond. Meet Bob’s Red Mill Gluten-Free Almond Protein Powder. It’s made using

a simple mechanical process, without chemical solvents.

Finely ground almonds (the only ingredient) are expeller pressed to remove the oil, creating a de-fatted, high-protein powder (20 gm per serving). A great choice for Keto, Paleo, or vegan diets.

Worth Its Salt Anyone who’s taken a dip in the ancient Dead Sea knows how healing it can be, thanks to its unique salt content. Sourced directly from the Dead Sea, SaltWorks Bokek Organic Dead Sea Mineral Salts are

made using an exclusive Optically Clean technology and sorting techniques to ensure purity and mineral content. Pick from Lavender, Eucalyptus, Neroli, and Spearmint.

How Do You Like Them Apples?

Mighty Macadamia

Garden of Life mykind Organics Organic Apple Cider Vinegar Gummies are made with

Milkadamia Macadamia Oil Sprays are made from

organic apples that are fermented to produce a probiotic-rich vinegar “with the Mother.”

Choose from Original Energy (with organic coffeeberry and green tea), Probiotic (with clinically studied strains), and Diet (with Svetol Green Coffee Bean Extract). No artificial sweeteners.

top-quality macadamias, which have a high smoke point and the lowest percentage of inflammatory omega 6 fats of any nut or seed. Macadamias also have the highest content of healthy monounsaturated fat.

The sprays, available in Pure and Infused (with an umami flavor), are great for grilling, roasting, stir-frying, and more.

• APRIL 2021 2/26/21 3:46 PM

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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.

Wickett RR, Kossmann E, Barel A, et al. Effect of oral intake of choline-stabilized orthosilicic acid on hair tensile strength and morphology in women with fine hair. Arch Dermatol Res. 2007; 299:499-505.

Barel A, Calomme M, Timchenko A, et al. Effect of oral intake of choline-stabilized orthosilicic acid on skin, nails and hair in women with photodamaged skin. Arch Dermatol Res. 2005; 297:147-153.

Results may vary.

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*

guide to cutting-edge supplements

Lutein: More Than Meets the Eyes

Don’t pigeonhole this nutrient just for vision health—it’s equally great for preventing heart disease, boosting skin’s radiance, and more.

You’ve probably heard about lutein and its protective effects on vision—but lutein’s benefits go far beyond the eyes.

This plant pigment is abundant in leafy greens, especially spinach, chard, and collards, and it’s also found in other green vegetables and foods with a yellow-orange hue, including broccoli, corn, egg yolks, kiwi fruit, cantaloupe, and orange peppers. Part of a class of carotenoids called xanthophylls, lutein is a potent antioxidant with numerous health benefits. Here are the top five:

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It’s Essential for Eye Health Lutein is one of two primary carotenoids that make up the main pigments in the eye. It’s concentrated in the retina—a thin layer lining the back of the eye that contains photoreceptors, cells that send visual signals to the brain. In the eye, lutein is thought to work as a filter, shielding delicate tissues from harmful light, such as blue light and the sun’s ultraviolet (UV) rays.

Lutein is best known for its role in protecting against age-related

macular degeneration (AMD), a disease marked by damage to the macula, which is the leading cause of vision loss in people over 50. It’s especially powerful in combination with zeaxanthin, another member of the same class of carotenoids. Many studies have linked a higher intake of lutein and zeaxanthin with a significant reduction in the risk of AMD, and other research suggests that lutein supplements may improve visual function in people who already have AMD.

Photo: adobestock.com

BY LISA TURNER

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It’s time to focus on eye health.

Get Macula 30+ Right ingredients, right ratios Introducing Macula 30+, the latest in eye health care; formulated by one of the world’s leading research scientists in eye health nutrition to help maintain normal macular density and promote macular health as you age.* A healthy macula is a critical part of the eye for vision throughout life. It is constantly under stress, and as we age, many people develop significant problems that impact their vision. This formula provides the right nutrients in the right ratios to not only fortify the macula but also to support healthy visual performance, which includes the ability to see in low light and the ability to recover from glare.*

Quantum Health now offers a complete line of vision supplements that support eye health at any age.

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CHECK OUT

Lutein also protects against the development of cataracts—an agerelated condition marked by clouding of the eye’s lens and diminished visual acuity—and may improve vision in people who already have cataracts.

Plus, lutein helps improve overall eye health and visual function beyond age-related conditions. In one study, people who took lutein supplements for 12 weeks showed improvements in visual function, increased acuity and shape discrimination, and reduced effects of long-term exposure to light from computer screens.

It Deters Cognitive Decline As an antioxidant, lutein plays a role in preserving cognitive health by helping to protect the brain from the damaging effects of free radicals and inflammation. Increasing lutein intake can enhance memory, learning, reasoning, and processing speed while slowing age-related cognitive decline.

Some research also suggests that it

may help protect against Alzheimer’s and dementia. And lutein can improve cognition across the board—not just in older adults. In some studies, middleaged people with higher levels of lutein showed neural responses similar to younger people, rather than to people in their age group.

It Keeps Skin Looking Young As an antioxidant, lutein neutralizes free radicals in the skin, reduces inflammation, and protects against UV damage. Research links a higher dietary intake of lutein-rich foods with fewer wrinkles, fine lines, and other visible signs of aging. In some studies, lutein also improved skin elasticity, hydration, and tone, especially when used both topically and orally. Lutein also appears to protect against UVB radiation—ultraviolet rays that play the greatest role in skin cancer, including malignant melanoma—and increasing your intake of lutein may reduce your overall skin cancer risk.

Research links a higher intake of lutein-rich foods with fewer wrinkles, fine lines, and other signs of aging.

It Reduces Heart Disease Risk Lutein’s powerful antioxidant and anti-inflammatory effects help to protect the arteries from damage and lessen the chance of heart disease.

In some studies, people with higher blood levels of lutein had lower baseline blood pressure and less hypertension.

In other research, increasing dietary lutein decreased the risk of heart disease and metabolic syndrome— a cluster of conditions including high blood pressure, abnormal cholesterol, and excess abdominal fat—which has been linked with heart disease, stroke, and diabetes.

It Has Anti-Cancer Properties Lutein, especially when taken in combination with other carotenoids such as zeaxanthin and beta-carotene, helps to protect against the oxidative damage and inflammation associated with cancer. Some studies suggest that people with higher dietary intakes of lutein have less risk of developing non-Hodgkin lymphoma, a cancer of the lymphatic system. Other research links lutein and other carotenoids with a lower incidence of breast, colon, and other cancers.

Life Extension MacuGuard

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Doctor’s Best Lutein & Zeaxanthin Gummies

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ASK THE NATUROPATHIC DOCTOR

*

answers to your health questions

Protect Your Lung Health As we learn more about the long-term impact of Covid-19 on the lungs, keeping this vital organ in top shape is more important than ever.

BY EMILY KANE, ND, LAC

Q

Eating for Lung Health A good diet is the foundation of good health. And it’s especially important these days, when “convenience” has seemingly overtaken common sense when it comes to the food we eat. Simply put: Don’t buy junk food.

There’s no reason to whatsoever.

You may think you like the taste, but after giving it up for a few weeks,

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you’ll notice that it starts to taste disgusting. Because it is disgusting.

So be wily. Don’t succumb to advertising or convenience when it comes to your health.

Also pay attention to the specific foods you eat—even if they’re “healthy.”

Dairy products, especially milk, are highly correlated with upper respiratory congestion (sinusitis, sinus infections, sore throat, cough, even ear infections).

Milk is for babies, who should ideally drink only breast milk. Cheese is

easier to digest, but it will still irritate mucous membranes and is best avoided. Ice cream is a terrible food: cold (body prefers warm food), cornfed (American dairy products have the highest lactose content on the planet), and super sweet. A half teaspoon of sugar has been shown to depress the immune system for several hours after ingestion. A large scoop of ice cream can contain up to 25 teaspoons of sugar! Go for sorbet or a nondairy confection if desired.

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Photo: adobestock.com

In addition to Covid and air pollution, there are numerous risk factors for compromised lung integrity, and smoking is number one. Please get help to turn your head around if you still smoke. Drug and alcohol misuse is likewise harmful, due in part to the risk of passing out and aspirating stomach contents.

Being exposed to extremes of heat or cold can also be hard on the lungs, so be prepared against those possibilities. (Scarves can help!)

Folks with significant scoliosis can suffer from lung compression to some degree, and need to add daily protective measures into their routines. Being hospitalized also increases your risk of lung problems, so do your best to stay well! And, not surprisingly, immobility weakens the lungs, so make it a point to move and breathe deeply every day. Find something fun that feels good, even if it’s just wiggling around on the floor with your arms and legs in the air.

Photo: adobestock.com

With Covid hitting lungs so heavily, and increasing concerns about air pollution, I’m wondering how to protect my lungs?

How to Do a Mustard Poultice & Get Rid of Mucus

DIY Congestion-Busting Herbal Tea

It’s easy to make your own congestion-busting herbal tea. Pick 2–4 herbs from the following list, either dried or in tincture form. Add ½ teaspoon of each herb to almost boiling water and enjoy.

* *

WILD CHERRY BARK helps decrease cough spasms, is a mild sedative.

LICORICE is antiviral, helps to heal ulcers, and is an important herb for

*

HOREHOUND is a bitter herb in the mint family with antimicrobial

* * * * *

healing the adrenal glands. action—compounds called diterpenes help to thin mucus in airways to make coughing more productive.

LOBELIA is effective in blocking nicotine receptors and helps people quit smoking. Traditionally used to treat asthma, bronchitis, and whooping cough (pertussis).

COLTSFOOT is in the daisy family; its anti-inflammatory properties help to treat respiratory infections, asthma, sore throat, and flu.

GRINDELIA, in the daisy family, is an expectorant (helps to make coughing more productive) and a mild sedative. It’s known to help relieve shortness of breath caused by heart disease.

ELECAMPANE ROOT, also in the daisy family, is used for lung diseases including asthma, bronchitis, and whooping cough. It helps loosen phlegm.

BEARD MOSS is a light green, thready lichen often seen hanging from trees in northern forests. Strong antibacterial properties make it useful for topical wound healing, but it also has a long history of use in healing respiratory and sinus infections, pneumonia, strep throat, and bronchitis.

If your congestion is down in the lungs (cough feels deeper), you can benefit from both a mustard poultice and postural drainage. The sulfur in mustard (choose the good stuff with seeds)— when applied over a thin cloth to the upper chest and/or to the entire back rib cage—can quickly loosen phlegm and help resolve bronchitis and even pneumonia (globs of phlegm stuck in the lungs, impairing breathing).

Postural drainage is performed by lying with the top half of the body draped off a bed, using the forearms as support. Hold the position for 5-15 minutes and allow yourself to cough.

Gravity will help bring the mucus up to the throat, so have a bowl nearby.

For sinus congestion, think steam inhalation. Place some herbs or essential oils (see below) in a medium-to-large bowl and cover with 1–2 cups of nearly boiling water. Place the bowl on a table with a comfortable chair. Sit with a large towel draped over the bowl and your head and shoulders, making a tent that prevents the aromatic steam from escaping. Relax with your eyes closed, breathing deeply for up to 10 minutes. Repeat as needed up to four times during the day.

Here are some of the best essential oils for steam inhalation. Pick two or three and use 4-5 drops of each:

* *

FRANKINCENSE (aka boswellia) THYME (especially for long-standing

sinus infections, which are likely fungal, not bacterial)

Photo: adobestock.com

Photo: adobestock.com

Think Globally Human activity has been hard on the health of the natural world, which is also hard on the health of our lungs. Thankfully, we’re getting smarter about curbing carbon technology.

I read recently that by 2030, 50 percent of cars on the road will be electric.

In the meantime, what can you do to help make things better? Well, you’ve probably heard that trees are the “lungs of the planet,” so one of the best things you can do to improve air quality—and lung health— is to plant a tree or support groups that plant trees. Check out the search engine Ecosia (80 percent of their advertising revenue goes to planting trees all over the world), or visit TreeSisters.org, a major international tree-planting charity.

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ASK THE NATUROPATHIC DOCTOR

* *

EUCALYPTUS PEPPERMINT (especially if you’re

feeling feverish)

*

Strengthen Your Lungs with These Supplements There are many lung-supporting supplements that you can use day-to-day, then ramp up as needed.

My absolute favorite is glutathione, the body’s major antioxidant (to mop up free radical damage).

*

*

GLUTATHIONE: This nutrient is hard to get in a durable form—it must be liposomal (basically blenderized with a lipid and kept cool) to have any reasonable shelf life. I prefer “Readisorb,” although it is more expensive.

NAC: Much more affordable, though not quite as quick to take effect, is

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*

+

NAC (N-acetyl cysteine). Try 1,200 mg at bedtime to loosen phlegm.

GREEN TEA: This is also a wonderful lung tonic. Anyone with a chronic lung problem such as one of the COPD diseases (asthma, emphysema, bronchiectasis) should take several cups of strong green tea daily, or 2–3 capsules of green tea powder (matcha).

ANTI-INFLAMMATORIES: antioxidants that help combat chronic inflammation include fish oils (EPA and DHA), vitamins A and C, zinc, and selenium.

Find a licensed naturopathic doctor for a virtual (telemedicine) or in-person consultation at naturemed. org/find-an-nd.

MARK YOUR CALENDAR FOR

DR. KANE’S HAWAII RETREAT Jan. 5–14, 2022

Dr. Kane invites you to join her Annual Big Island Yummy Farm Fresh Food & Deep Stretching Retreat Visit dremilykane.com for more information.

2/26/21 5:04 PM

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HERBAL WELLNESS

*

healing botanicals for your body and mind

4 Herbal Tonics to Rejuvenate Your Health

Address imbalances in your body with these quick and easy healing waters made with dried herbs.

BY JENNY ROUGH

grow tulsi in a pot at home or look for its sister plant, Thai basil, in Asian markets.

Jeera Water Why? Besides aiding digestion, cumin flushes toxins from the body.

How? Dry roast 12 teaspoons of whole cumin seeds in a heated pot until their color darkens slightly (about 10 seconds).

Add 1 quart of water and bring to a boil; boil 3 minutes. Strain and serve warm or at room temperature.

make it!

Holy Basil Elixir

Cinnamon Water Why? Cinnamon helps reduce cholesterol and stabilize blood-sugar levels.

How? Crunch a whole cinnamon stick with a rolling pin. Add the broken chips

22

to 1 quart of water and simmer for 10 minutes. Strain and serve warm or at room temperature.

Dried Ginger Water Why? Food for relief from nausea, dried ginger will pierce through the heavy sensation you may get after eating a cheesy dinner or too much ice cream.

How? Grind 1 teaspoon of dried ginger and heat it to a boil in 2 quarts of water.

Boil for 3 minutes. Strain and serve warm or at room temperature.

Prana Water Why? Tulsi is considered a spiritual herb in India, used to balance the body’s whole system. It’s especially good for the lungs.

How? Drop a sprig of tulsi (holy basil) in a glass of room-temperature water and place in the sun for an hour. You can

Recipe by Daniella Chace ½ cup unfiltered organic apple juice ¼ frozen banana ¼ cup fresh holy basil leaves 1 Tbs. chia seeds Combine all ingredients in a highpower blender or food processor, and blend until smooth. Drink immediately.

Per serving: 139 cal; 2g pro; 3g fat (<1g sat fat); 26g carb; 0mg chol; 5g sod; 5g fiber; 18g sugars

Photo: adobestock.com

Good medicine can be as simple as steeping dried herbs and spices with water to make “healing waters” that help address the body’s imbalances.

According to Vidya Light Miller, author of Ayurveda & Aromatherapy: The Earth Essential Guide to Ancient Wisdom and Modern Healing, “When you take herbs with water, you strengthen your whole system. Their potency goes directly into the body—it’s like taking liquid medicine.” You can drink these herbal infusions just as you would regular water—carry a bottle with you and sip all day.

In addition to herbal waters, try adding herbs and spices to your smoothies.

This simple and delicious blend of holy basil and apples is the perfect antidote to stress. We used fresh holy basil leaves, but you can also use holy basil capsules—just break open one or two capsules and add the powder. If you like your smoothies cold and slushy, add ½ cup of ice.

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This is your year to shine, with clean, chemical-free products that bring out the best of your natural beauty. These 40+ awardwinning supplements, moisturizers, serums, and more rejuvenate skin, strengthen hair and nails, support joints, and restore youthful glow— inside and out.

BY THE EDITORS OF BETTER NUTRITION

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ba & body

CERAMEDX

Restoring Body Lotion Formulated with an exclusive blend of plantbased ceramides, this extra-emollient lotion soothes parched skin instantly. And you won’t find any fragrance, parabens, mineral oil, or other sketchy ingredients.

TRACE MINERALS

THE SEAWEED BATH CO.

INDIGO WILD

QUANTUM HEALTH

TMskincare Pure Magnesium Oil Treat your skin to this nourishing oil infused with magnesium chloride, a potent form of the mineral that gets rapidly absorbed into the skin.

Made by America’s No. 1 trace mineral brand.

Energizing Revitalizing Body Cream - Uplift Perk up your skin with this uplifting, citrus-scented cream. Nutrient-rich bladderwrack seaweed and vitamin C are paired with energizing matcha, ginseng, and coffee.

Sea Salt Zum Mist Simple, plant-based ingredients and high-quality essential oils add a salty beach scent to your skin, hair, or personal space. So you can freshen up and chill out without the worry of chemical emulsifier additives.

Scar Reducer Improve the appearance of existing scars and minimize the formation of new ones with this plant-derived cream. It’s also great for stretch marks and calloused skin.

For best results, use daily over several months.

sunscreens

deodorants

BADGER

CRYSTAL

SPF 40 Clear Zinc Sunscreen Cream Protect your skin and the world’s coral reefs. With just four ingredients, this sunscreen is great for sensitive skin. And it’s free of pollutants that harm coral reefs, sea turtles, and other aquatic life.

Mineral Enriched Magnesium Deodorant Smell good, sans chemicals: this mineralbased deodorant uses magnesium for all-day odor protection, without blocking pores. The fast-drying formula (no white residue) and fresh, gender-neutral scent make it perfect for both women and men.

EARTH MAMA ORGANICS

Lady Face Tinted Mineral Sunscreen Face Stick SPF 40 Available in two sheer, blendable shades, this tinted reefsafe sunscreen gives skin a dewy, “no makeup” look. You can also layer it with other makeup. It’s made with rayscattering non-nano zinc and contains no toxic chemicals.

LAFES

Roll On Deodorant Renew Pure essential oils naturally banish odor-causing bacteria in this convenient roll-on.

With clinically proven 24-hour protection and a tropical (Coconut & Sugared Citrus) scent to keep you fresh, even in the steamiest weather.

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face

EARTH SCIENCE

Foaming Facial Cleanser Antioxidantrich green tea, chamomile, and bilberry combine with black oat extract and hyaluronic acid in this sudsing, super-pampering cleanser. Use instead of soap to dissolve makeup, remove impurities, and leave skin feeling clean and refreshed, without stripping natural oils.

DERMA E

Anti-Blemish Clarifying Bi-Phase Toner This lightweight toner deeply penetrates skin; healing botanicals like tea tree oil, rosewater, and aloe vera remove excess oils and balance moisture. Sweep or spritz it on after cleansing to calm, clarify, and comfort.

MAD HIPPIE

MicroDermabrasion Facial Brighten and smooth skin with this DIY dermabrasion treatment.

Six alpha hydroxy acids combine with bamboo and volcanic ash to gently buff away dry, dull cells, and probiotics soothe and nourish, for an at-home spa experience that will leave you glowing.

TRILOGY

Age-Proof Replenishing Night Cream A luxurious cream featuring Glycablend—a combo of pomegranate, strawberry, blueberry, and chia seed oils shown to heal and repair damage.

With hyaluronic acid for plumping and co-enzyme Q10 to firm, tone and deeply replenish skin.

MYCHELLE

Ultra Hyaluronic Eye Gel Brighten eyes and banish bags with this cooling botanical blend. Persian Silk Tree extract, caffeine, hyaluronic acid, and magnolia flower oil nourish and hydrate, reduce puffiness and dark circles, and minimize fine lines.

HERITAGE STORE

Rosewater Refreshing Facial Mist This classic contains only two ingredients: Damask rose oil and Vor-Mag water—vortexed and magnetized to raise the energy to a higher vibration. Spritz on face, hair and body to hydrate and soothe with a subtle scent of rose.

DR. MERCOLA

ANDALOU NATURALS

Age Defying Rejuvenating Plant-Based Retinol Alternative Cream Bakuchiol, a natural plant-based alternative to retinol, uses fruit stem cell complex and super antioxidants to improve texture and tone, and minimize lines and wrinkles. Smooth it on day and night, for soft, smooth, rejuvenated skin.

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Organic Moisturizing Daily Face Lotion This lightweight, organic formula features pomegranate seed oil, cupuaçu butter, watercress flower and other botanicals to repair damage, soften and protect.

Ultra-hydrating, with no greasy or oily feel, it’s perfect for all skin types.

DESERT ESSENCE

Pineapple Enzyme Facial Cleansing Pads Swipe away dirt, grime, and excess oil anytime, anywhere, with these convenient cleansing pads. Pineapple enzymes gently exfoliate, and jojoba oil and pure Australian Eco-Harvest tea tree balance moisture and restore radiance.

• APRIL 2021 2/26/21 4:03 PM

serums

PACIFICA

Glow Baby Booster Serum Turn up the glow, with this brightening serum. Antioxidant vitamin C combines with Kakadu plum fruit extract and glycolic acid, shown to improve texture and restore radiance. Use it alone or with your favorite moisturizer to refresh even the most lackluster skin.

NOW SOLUTIONS

HYALOGIC

ACURE

Vitamin C + Ferulic Acid Serum This supercharged serum features vitamin C and ferulic acid for concentrated antioxidant protection. With hyaluronic acid to plump and soften skin, soothing botanical extracts and Grenadys—a clinically tested pomegranate extract shown to brighten, lighten, and even tone.

Lactic Acid Exfoliating Serum A nonabrasive blend of lactic acid to gently exfoliate and hyaluronic acid to retain skin’s moisture, plus green tea, chamomile, and other nourishing botanicals. Smooth on a few drops after cleansing at night to even out skin tone, improve clarity, and leave skin radiant.

Radically Rejuvenating Niacinamide Serum Niacinamide, a form of vitamin B3, minimizes pores, refines texture and protects skin’s lipid layer. This rejuvenating serum is enriched with hempseed oil to replenish moisture, plus zinc and antioxidants for soft, supple skin and luminous glow.

cosmetics EVANHEALY

Tinted Oil Serum Foundation Light, silky coverage, with a nourishing serum that evens skin tone, blurs imperfections, and lets your skin’s natural beauty shine through. With organic argan oil, rosehips, and jojoba, in a variety of shades to fit any skin.

Wear it alone for a light, natural tint, or layer over moisturizer for a natural, dewy finish.

ZUZU LUXE

Matte Luxe Lip This ultra-luxe liquid lipstick delivers long-lasting color from highly pigmented, all-natural minerals. Enriched with Jojoba, sea fennel, and other nourishing botanicals, it goes on smooth and easy, lasts all day, with a sophisticated matte finish that doesn’t dry lips.

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hair

oral care

GIOVANNI

Hemp Hydrating Shampoo Soften and hydrate hair, with this rich cleanser that’s free from lauryl and laureth sulfate. A luxurious blend of hemp seed oil, Frankincense, turmeric, sage, and other botanical extracts moisturizes, smooths, and restores hair’s natural elasticity, while calming and soothing the scalp.

TOM’S OF MAINE

Antiplaque & Whitening Toothpaste Fight plaque and whiten teeth with a fluoride-free formula that does double-duty. Calcium, silica, and other natural ingredients gently remove stains, soothe gums, and protect against cavities. In Fennel, Spearmint, and Peppermint, for a taste that will make you look forward to brushing—plus, recyclable tubes.

SPRY

Anti-Plaque Tartar Control Toothpaste, Peppermint This plaque-fighting formula is rich in xylitol to manage the microbiome in the mouth, cleanse and protect, reduce dry mouth discomfort, and inhibit cavity-causing bacteria. With cranberry extract and aloe to support your mouth and soothe irritation, and natural peppermint flavor to cool while you clean your teeth. .

DR. BRONNER’S

HERBATINT

Normalizing Shampoo and Royal Cream Regenerating Conditioner For color-treated hair: a protein-rich formula, infused with healing botanicals, to rejuvenate and repair. Aloe vera, jojoba oil, moringa, wheat germ and other extracts, strengthen every strand, leaving hair lustrous and color vibrant.

Non-scented.

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Spearmint All-One Toothpaste Dr. Bronner’s classic toothpaste, now in spearmint—this simple, fluoride-free formula uses organic coconut flour and Fair Trade organic coconut oil to gently remove plaque and whiten teeth, plus organic aloe to calm irritation.

Flavored with organic spearmint oil, for a long-lasting, clean feeling.

HELLO

Naturally Healthy Antigingivitis Mouthwash Say goodbye to irritating alcohol-based mouthwashes, and hello to a gentle, effective formula that protects against plaque, gingivitis, and less-than-fresh breath. With aloe vera and coconut oil to moisturize, xylitol to fight cavities, and mint flavor for fresh breath.

• APRIL 2021 2/26/21 4:05 PM

supplements

GARDEN OF LIFE

VITAL PROTEINS

ANCIENT NUTRITION

Grass-Fed Collagen Super Beauty, Blueberry Acai For more supple skin, try 10 grams of grassfed collagen, blended with anti-aging botanicals. Collagen improves firmness and elasticity, and vitamin C, French melon extract, and astaxanthin nourish and repair damage.

Beauty Collagen, Lavender Lemon This combo of collagen peptides, hyaluronic acid, and probiotics enhances hydration and elasticity, restoring natural glow to hair, skin, and nails. With organic lemon juice, lavender flower, and no added sweeteners, it’s a beauty must-have.

Multi Collagen Beauty + Sleep This two-in-one formula supports skin, hair, and nails, while promoting restful sleep. Collagen from four food sources combines with phytonutrients for radiant skin. And to enhance calm, magnesium and ashwagandha are added.

ARTHUR ANDREW MEDICAL

Femesse This proprietary blend combines maitake mushroom, evening primrose oil, and hormone-balancing herbs like dong quai, wild yam, and more. Antioxidant vitamins and minerals offer an extra boost to balance hormones, promote healthy breast tissue, and improve hydration and elasticity of skin and connective tissues.

YOUTHEORY

BLUEBONNET

BeautifulAlly Hair, Skin & Nails A blend of biotin, collagen peptides, keratin, and MSM provides the nutrients you need for lustrous hair, supple skin, and strong nails. Vitamins A and C, plus glutathione, offer antioxidant benefits to protect and repair, for a complete beauty formula.

Hyaluronic Plus Hyaluronic acid improves moisture content in skin, and ceramides form a protective barrier to lock in moisture, but both decline with age. Replenish them with this formula that includes lutein and zeaxanthin to heal damage and restore a youthful glow.

FLOW

Collagen-Infused Spring Water Dehydration is the enemy of skin.

Hydrate and nourish, with skin-supportive (grass-fed) collagen and super-alkaline artesian spring water.

No added sweeteners or colors. Flavors include Meyer Lemon, Blood Orange, and Pomegranate.

DR. OHHIRA’S

NATURAL FACTORS

AMAZING GRASS

CV SCIENCES

Premium Collagen Plus A highly absorbable combo of collagen to replenish the suppleness of skin and boost joint performance, plus probiotics to enhance gut health and immunity.

This water-soluble powder mixes easily in cold beverages; add to water or juice for a fully functional beauty regimen, from the inside out.

BioSil Vegan Liquid Capsules These tiny, easy-to-swallow vegan caps feature ch-OSA, a bioavailable form of silicon, clinically proven to increase collagen, keratin, and elastin levels in your body. BioSil’s two-in-one action activates pathways that produce collagen and protects existing collagen from degradation for naturally beautiful hair, skin, and nails.

Green Superfood Beauty, Strawberry Lemonade A plant-based blend of alkalizing greens, superfoods, and nourishing fruits and vegetables, with biotin, B-complex, and antioxidant support from vitamin C. Stir this refreshing Strawberry Lemonade powdered mix—no added sugars—into water for glowing skin and fullbody radiance.

PlusCBD Maximum Strength Softgels 50 mg This supercharged supplement with full-spectrum hemp extract is rich in cannabidiol to benefit the body’s own endocannabinoid system, restore physical and mental balance, and enhance skin health.

CBD also helps promote relaxation and reduce inflammation.

APRIL 2021

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R U O Y T S O O B DON'T UNE SYSTEM, IMM

!

T I E C N A L BA

Instead of “boosting” your immune function, which is not always a good thing, focus on fine-tuning your body for optimal immune health.

Photo: adobestock.com

BY ISAAC ELIAZ, MD, MS, LAC

As the global pandemic raged over the past year, everyone, it seems, has been looking for ways to boost immunity. After all, the immune system is our most important protection against everything going around. So it might seem to make sense that we’d want to ramp up our defenses. But when it comes to the immune system, balancing is far better than boosting.

What this means is that when our bodies face threats from invading microbes, we want our immune systems to mount a proper response, not to underreact or overreact, because either of those can lead to serious health problems.

Loading up on supplements such as echinacea, for example, can overstimulate the immune system, which can trigger a dangerous overreaction leading to runaway inflammation or and/or confused immune cells attacking the body— especially dangerous for anyone with an autoimmune condition. Even worse, an overstimulated immune system can set off a potentially deadly cytokine storm.

On top of that, an overstimulated immune system can get worn out.

And if you’re boosting the wrong immune cells, you may not even get the microbe-defeating response you were hoping for in the first place.

So instead of giving your immune system a boost, give it balance—with complementary solutions that help fine-tune and train immune activity for optimal responses. Because a well-balanced immune system is truly your best defense.

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Your Immune System Is a Whole System

When Your Immune System Is Out of Balance

The immune system is made up of thousands of moving parts that all need to work together with balance and harmony, including:

A healthy, balanced immune system responds to threats, neutralizes them, and then goes back into “watch and wait” mode. It doesn’t underreact or overreact.

But an immune system that’s out of balance simply can’t work properly.

When your immune system underreacts, you’ll fall victim to all sorts of infectious viruses, bacteria, and other invaders, leading you to get sick more often and stay sicker longer. That’s because an immune system that underreacts can’t keep the bad guys out and can’t defeat them when they cause infections.

When your immune system overreacts, it sets off a dangerous series of events triggered by the master alarm protein, galectin-3. In this situation, galectin-3’s alarm signals don’t shut down when threats disap-

*

* *

*

*

Natural killer (NK) cells, which mobilize

when your body detects infectious microbes or cancer cells Helper T cells, which send instructions to B cells and killer T cells Killer T cells, which kill off any of your cells that have been infected by an invading pathogen B cells, which produce targeted antibodies to fight specific invaders (a common cold antibody, for example) Cytokines, which end the signals that activate immune responses and inflammation

The key to a proper immune response involves activating the right cells at the right time and shutting them down once the threat has been neutralized.

But if the immune system is out of balance, that carefully coordinated response can go off the rails.

pear. The immune system keeps sending out troops even when there’s no real enemy to fight, and those overstimulated immune cells start to attack the body’s own cells, which can:

* *

*

Cause an autoimmune condition, such as lupus or rheumatoid arthritis.

Cause ongoing systemic inflammation, which can lead to a range of chronic conditions including type 2 diabetes, cancer, and heart disease.

Trigger potentially deadly cytokine storms, which can severely damage the lungs and other organs.

Boosting your immune system—especially if you do it every day—works sort of like giving candy to a toddler.

They get that immediate “sugar high,” supplying energy and stimulation, but aftewards they either pass out from the sugar crash or go into an uncontrolled tantrum.

Similarly, a constant supply of immune-boosting substances can lead to an immune system that underreacts (like a sugar crash) or overreacts (like a tantrum).

Balancing the immune system, on the other hand, delivers the protection you want. When you take steps to keep your immune system in balance, it effectively:

* * * * * *

Strengthens your defenses.

“Trains” your defensive immune cells to respond properly.

Neutralizes pathogens.

Controls inflammation.

Prevents attacks on your own tissues and organs.

Stops dangerous overreactions—like cytokine storms—before they start.

A well-balanced immune system keeps you healthy and vital. So if you’re not feeling your best, at least on most days, your immune system may be letting you know that it needs help.

5 Signs Your Immune System Needs Support If your immune system needs support, you want to know it before you catch a dangerous infection or develop a chronic, debilitating condition. Listen to your body. It will let you know—loud and clear—if your immune system needs help. Here are five warning signs that your immune system is struggling to keep you well: You catch a lot of colds, and they last a long time.

You get multiple or recurrent infections, such as ear infections, sinus infections, or walking pneumonia during the year.

You feel exhausted most the time.

You’re constantly stressed out.

Your injuries, like cuts and bruises, heal too slowly.

Any of these warning signs may indicate that your immune system can’t keep up. But with the right support, you can get your immune system back into balance and ready to keep you safe and healthy.

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Let's Talk Immune Health Immune system support for the whole family.

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Bio-Kult Boosted is a unique multi-action formulation with the same great 14 probiotic strains found in Bio-Kult but at 4 times the concentration.

Bio-Kult Boosted also contains vitamin B12 to support the immune system.

Bio-Kult S. Boulardii is an advanced multi-action formulation designed to target both the immune system and digestive tract. It contains Saccharomyces boulardii as well as vitamin D3 which contributes to the normal function of the immune system.

Bio-Kult Infantis is an advanced probiotic formulation for babies, toddlers and young children. Containing 7 probiotic strains, Preplex and vitamin D3 which contributes to the normal function of the immune system.

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*THIS STATEMENT HAS NOT BEEN EVALUATED BY THE FOOD & DRUG ADMINISTRATION. THE PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.

Distributed By: ADM Protexin, Inc., 1833 NW 79th Avenue, Doral, Miami FL 33126. Tel: 786.310.7233 Manufacturer: ADM Protexin, Lopen Head, Somerset, TA13 5JH

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6 Ways to Balance Immune Function It’s easier to keep your immune system in proper balance than you might think.

By taking these simple steps, you’ll deliver steady, effective support and nourishment to your immune system—just what it needs to keep you well.

Forest Bathing: While it might sound like you’d need to go skinny-dipping in a woodland lake, forest bathing really refers to immersing yourself in a natural green setting. Studies show that spending time in green spaces—like a forest or meadow—helps balance and improve immune function.

Meditation: Meditation enhances your awareness and your ability to remain clear, calm, and focused in your life, while enriching your health and wellness.

Clinical trials show that meditation helps reduce inflammation, improve cellular immunity, and support antibody response to infectious microbes.

Modified Citrus Pectin (MCP): The researched

form of MCP (ecoNugenics Pecta-Sol C) supports balanced immune function in several critical ways:

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Yoga: The ancient practice

of yoga combines physical postures, focused breathing techniques, and mindfulness to deliver a variety of health benefits. Studies show that yoga helps reduce inflammation and improve immune function, especially with consistent long-term practice.

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MCP blocks the alarm protein galectin-3, helping prevent immune system overreactions such as cytokine storms.

It enhances activity of NK cells, T cells, and B cells so they can work effectively.

It detoxifies heavy metals and other substances to reduce their toxic burden on the immune system.

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It helps reduce inflammation and maintain healthy cellular function.

Tibetan Herbal Formula:

For generations, Eastern traditional medicine has made use of a classical Tibetan herbal formula to treat a wide variety of health conditions and support overall wellness. This antioxidant-rich formula (ecoNugenics PADMA Basic) is backed by more than 30 published clinical trials.

It reduces inflammation, balances immune function, and supports the body’s ability to fight off infections.

Studies show this blend can:

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Reduce chronic inflammation by decreasing production of inflammatory cytokines.

Support immunity against infectious bacteria and viruses.

Improve circulation and cardiovascular health.

Provide strong antioxidant protection.

A Botanically Enhanced Mushroom Formula:

Medicinal mushrooms act as “trainers” that improve your immune system over time. They optimize immune responses and help them stay balanced, neither underreacting nor overreacting.

At the same time, many medicinal mushrooms have powerful antiviral activity, especially against viruses that infect the respiratory system. Medicinal mushrooms—including reishi, cordyceps, and coriolus— deliver the best results when used together. They work synergistically, each enhancing the immunebalancing effects of the others.

Botanical enhancement can make mushrooms even more potent and effective.

Botanically enhanced mushrooms, such as ecoNugenics Ten Mushroom Formula, are cultivated on a blend of adaptogenic, immunebalancing herbs that enrich the mushrooms with additional healing compounds.

Nourishment and Care Your immune system faces constant threats—pathogens, toxins, unhealthy lifestyles, chronic stress, and more. Working overtime to keep you healthy means your immune system—and your entire body— need nourishment, replenishment, and care, not overstimulation. These harmonizing strategies can provide the balancing support you need to optimize your defenses, and your long-term wellness, naturally.

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Organic Is Significantly Better Unlike conventional farmers, certified organic farmers cannot use toxic synthetic chemical pesticides, artificial fer-

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tilizers, genetically modified organisms (GMOs), and unnecessary hormones or antibiotics. Instead, they use practices that restore, maintain, and enhance soil and ecosystem health. Perhaps not surprisingly, this type of farming produces more nutritious foods. Organic foods have 18–69 percent higher concentrations of health-protective antioxidants than conventionally grown foods, according to a 2014 meta-analysis that examined 343 peer-reviewed publications in the British Journal of Nutrition.

Organic foods also contain lower levels of toxic heavy metals and pesticides

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than conventional produce. And that’s important, especially for kids. Certain pesticide residues are thought to trigger subtle changes in a child’s development and have been linked to health problems, including ADHD, autism, and obesity.

Eating Organic Linked to Lower Risk of Cancer A study reported in October 2018 in JAMA Internal Medicine found that eating organic can significantly cut your risk of developing cancer. The study, which followed close to 70,000 adults for five years, found a 25 percent decrease

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Photo: adobestock.com

In celebration of Earth Day—an annual event that takes place on April 22 to raise awareness of environmental issues—consider taking the big step to support organic farming by regularly choosing organic foods when you shop.

Doing so is one of the most effective ways you can take action to protect the health of the Earth. And, even better, it’s a key way to safeguard your own health.

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in risk of all types of cancer among regular consumers of organic foods when compared to people who eat organic less often. The association was particularly marked in breast cancer among postmenopausal women (34 percent decreased risk) and in lymphoma (a staggering 76 percent decreased risk).

“Things like cancer don’t just happen. They happen for a reason,” says Grain Brain author David Perlmutter, MD, in the 2018 documentary Secret Ingredients. And now we’re seeing connections between the mechanisms of cancer and mechanisms by which pesticides change human physiology to increase the risk of cancer.

Photo: adobestock.com

Photo: adobestock.com

Neuropathy Gone & Other Dramatic Health Turnarounds There’s a growing number of stories of people who recovered their health after switching to an organic diet. The Secret Ingredients documentary shares the personal accounts of people who turned around serious health conditions— including breast cancer, infertility, and life-threatening food allergies—after adopting an organic diet that naturally avoids GMOs and pesticides.

For example, Kathleen DiChiara and her family were collectively struggling with 21 chronic diseases. Kathleen experienced sudden-onset neuropathy in her legs, followed by surgery, followed by paralysis and chronic pain syndrome.

Her oldest son had autistic spectrum disorder. Her middle son had asthma, chronic bronchitis, bloating, and mood swings. Her youngest son had rashes and allergies and experienced an anaphylactic reaction.

Kathleen identified the hidden GMO and pesticide ingredients she felt were keeping her family in a perpetual state of illness and eliminated them from her kitchen by adopting an all-organic diet. With this simple change, she recovered her health so much that she no longer feels she has a disability, and her children amazingly overcame their varied chronic health problems, too.

This type of evidence is often called anecdotal. But, in the documentary, Perlmutter explains that multiple anecdotes make up data, ultimately accumulating to a body of information.

Organic Heals—Here’s Why It makes sense that eating organic foods would help the body overcome disease, Perlmutter says, because it eliminates toxins from the diet. The herbicide glyphosate, for example, is a metal chelator, antibiotic (that can kill good bacteria), endocrine or hormone disruptor, and probable human carcinogen. For all of

these reasons, it sets up what he calls “a perfect storm” of ways to deteriorate health. By eating organic foods that aren’t sprayed with glyphosate and other pesticides, people remove the ingredients that cause this toxic burden.

Pediatrician Michelle Perro, MD, coauthor of What’s Making Our Children Sick?, has also seen dramatic turnarounds in health from patients who switch to an organic diet. And it doesn’t just help improve the health of the children who are most sick, Perro says. Going organic offers health benefits for all members of the family, some quite dramatically.

Organic foods have 18–69 percent higher concentrations of health-protective antioxidants than conventionally grown foods.

4 Ways to Successfully Make the Switch to an Organic Diet MAKE YOUR DIET BUDGET-FRIENDLY—and compromise where needed.

Buying organic is an investment in health, but there are ways to make it more affordable. You may pay more than you did buying conventional foods, but if you’re careful, you may not. Just watch for sales and special discounts on organic foods at various natural food stores, comparison shop, and stock up on organic staples when you see super deals.

HAVE A PLAN B. You may not be able to get organic foods at your favorite supermarket, or restaurant, or friend’s house. That means you have to think ahead. Stock up on organic snacks that you can take with you when you go out, and bring your own organic dishes or desserts to parties.

KEEP IT SIMPLE. Eat what you normally eat, just substitute organic versions of those foods. Go from vegetables to organic vegetables, cookies to organic cookies, and so forth.

LOOK AT LABELS. When possible, choose foods that carry both the USDA

Organic label and the Non-GMO Project Verified label. If you can’t find both, opt for foods with the USDA Organic seal—these are produced without the use of GMOs, synthetic chemical pesticides and fertilizers, sewage sludge, irradiation, artificial dyes, artificial sweeteners, and antibiotics and artificial growth hormones. In contrast, products that carry the Non-GMO Project Verified seal are independently verified to be in compliance with North America’s only third- party standard for GMO avoidance, including testing of at-risk ingredients. But these foods still could be sprayed with glyphosate or other synthetic pesticides and you wouldn’t know it.

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NATURAL BEAUTY

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pure ingredients for skin & body

Meet Bakuchiol: The Retinol Alternative

Move over retinol: bakuchiol is the newest wonder ingredient in antiaging skin care—and it’s popping up in all types of beauty products.

Although new to skin care labels, bakuchiol has long been used in traditional Ayurvedic and Chinese medicine to cure various skin diseases.

Bakuchiol comes from the Psoralea corylifolia plant grown on the plains of India. It was first isolated in 1966 from the seed of the plant and was called bakuchiol based on the plant’s Sanskrit name, bakuchi.

The seeds and leaves contain essential oil, flavonoids, alkaloids, terpenoids, and coumarins, giving bakuchi antioxidant, antimicrobial, and anti-inflammatory

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properties. It is also being studied for its chemoprotective power.

Bakuchiol seed oil is capable of some serious damage control: * It deeply penetrates the skin to target dark spots and areas of hyperpigmentation. * It reduces the appearance of fine lines and wrinkles by plumping the skin and increasing the synthesis of hyaluronic acid. * It minimizes enlarged pores, boosts firmness, and helps to calm acne and sensitive skin.

Bakuchiol has become a popular swap for retinol primarily because it is much less irritating, while retinol can cause drying and peeling. Bakuchiol has some additional advantages: * It’s more stable than retinol and can increase retinol’s stability. * It is safe to use during the day, while retinol isn’t safe to use during sun exposure. * It can be combined with other antiaging powerhouses, while retinol shouldn’t be used with alpha-hydroxy acids or vitamin C.

Photo: adobestock.com

BY SHERRIE STRAUSFOGEL

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Freshen and revive your look by choosing anti-aging and brightening skincare with the magical effects of bakuchiol.

Here are a few of our favorites to try: Turn back time with Trilogy Bakuchiol + Booster Treatment. This natural retinol alternative is a two-week remedy that reduces fine lines, wrinkles, dullness, dryness, and elasticity. Bakuchiol (4 percent) smooths and tones, squalane hydrates, omega-rich hemp and rosehip oils moisturize and nourish, and softening meadowfoam seed oil leaves skin feeling silky and pampered.

Exfoliate and invigorate your skin with Derma E Anti-Wrinkle Toner. This pH-balanced, alcohol-free skin prep also removes impurities, rebalances skin, and helps shrink pores. Bakuchiol and retinol work together to smooth skin. Glycolic acid exfoliates dead skin, sea kelp extract detoxifies, and vitamin A-rich papaya helps hydrate, leaving skin looking brighter and feeling refreshed.

Address signs of aging with Pacifica Clean Shot Retinoid + Bakuchiol 3% in Seawater. In addition to bakuchiol, this serum boasts Granactive, an advanced retinoid complex that can be less irritating than retinol. And it smells great thanks to the addition of jasmine.

Renew and protect your skin with Acure Radically Rejuvenating Dual Phase Bakuchiol Serum. The top layer is an

antioxidant-rich essence, and the bottom is a moisturizing serum. For radiant skin, shake to mix bakuchiol and rejuvenating eggplant, holy basil, turmeric, neem, and red algae extracts.

Refresh your skin as you sleep with Sagely Naturals Brightening CBD Night Cream. Bakuchiol seed oil, moisturizing Photo: adobestock.com

hyaluronic acid, meadowfoam seed oil, and vitamin C-rich camu camu awaken your skin’s glow with antioxidants and moisture.

Broad-spectrum CBD hemp oil also soothes and smooths skin structure and tone. In the morning your skin will look and feel revived.

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ASK THE NUTRITIONIST

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answers to your food questions

Quick-Fix Meat Products for Fast Food at Home

When you aren’t able to cook from scratch, use the following products to whip up tasty, healthy entrées in less time than it takes to get takeout.

BY MELISSA DIANE SMITH

Q

I make most of my meals at home using whole-food ingredients, but I’d like some backup options. I eat a grainfree diet, and I’m looking for healthy, flavorful, meat-based fast food that can help me when I’m too busy or too tired to cook. Do you have any suggestions?

Fortunately, because of demand from customers just like you, manufacturers have upped their game in terms of offering quick-fix, high-quality animal protein, often combined with vegetables.

Most of these can be combined with a salad or cooked vegetables to form a complete meal. Some of them stand as meals on their own. Here are some of the best heat-and-eat products you can find in natural food stores.

Kevin’s Natural Foods Heat & Eat Dinners

Cofounded by Kevin McCray, who overcame a serious autoimmune disorder by eating a Paleo diet, Kevin’s Natural Foods offers a line of flavorful chicken-based entrées that empower people to eat clean at home.

With flavors including Roasted Garlic Chicken, Cilantro Lime Chicken, and Thai-Style Coconut Chicken, they can be heated in the microwave or on top of the stove in just 5 minutes. They’re all Certified Paleo and Certified Gluten Free.

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Tribali Foods Meat Patties and Sliders

Tribali Foods was developed by Angela Bicos Mavridis, who wanted to capture the magic of her grandmother’s kitchen in a way that fits into today’s hectic lifestyles. The company sells certified Paleo patties created from organic animal meats combined with vegetables, spices, herbs, and purées to create flavors that tantalize the taste buds.

Examples include Mediterranean Style Organic 100% Grass Fed & Finished Beef Patties, Umami Beef Patties, and Organic Chicken & Apple Sliders. These meat products cook from frozen and are ready to eat in minutes.

Applegate Farms Well Carved Burgers and Meatballs

In 2020, Applegate Farms, known for its natural and organic sausages and deli meats, introduced its Well Carved line of frozen organic burgers and meatballs—savory combinations of organic meat blended with nutritious vegetables, legumes, and/or brown rice. Applegate’s Organic Mediterranean Style Meatballs, Organic Grass-Fed Beef Burgers, and Organic Turkey Burgers are mostly grainfree, as well as USDA Organic and Non-GMO Project Verified. Heat the meatballs in the microwave, oven, or on the stovetop, and heat the burgers in a skillet or on the grill.

Primal Kitchen Bowls and Skillet Meals

To help fill a need for real-ingredient, Paleobased items in the frozen aisles of natural food stores, Primal Kitchen launched its Bowls and Skillet Meals last year. The bowls feature innovative packaging made from recycled sugar cane fiber: just heat them to make simple, single-serve meals. The skillet meals serve two people and take just minutes to sauté in oil in a skillet on the stove. Steak fajitas anyone?

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Ready-to-Eat Animal Protein

Looking for Paleo-friendly animal protein that requires no preparation at all? The following products fit the bill. Buy these items ahead of time to keep healthy protein at your fingertips.

They can be eaten right out of the container, added on top of salads, or used in recipes.

Wild Planet Canned Fish and Chicken Wild Planet Foods offers a full line of sustainably caught seafood with fresh-from-the-sea flavor.

Its products include albacore and skipjack light tuna, wild pink and sockeye salmon, sardines, white anchovies, wild mackerel fillets, and wild yellowtail.

The company also sells canned organic roasted chicken breast, with or without sea salt. The chicken is raised on an organic diet free of chemical fertilizers, herbicides, pesticides, and genetically modified ingredients. Try using the chicken in salads, Mexican food, or soups.

JERKY: THE PORTABLE MEAT SNACK Jerky is derived from a word that means “dried, salted meat.” It’s made from beef or other sources of animal protein, cut into strips, and then dried, usually with salt to prevent spoilage.

Jerky is ready-to-eat and can be stored for months without refrigeration.

That makes it a convenient high-protein snack or mini-meal when you’re hiking, traveling, or away from home for an extended period of time. Jerkies that follow grain-free Paleo guidelines include: EPIC Meat Bars & Bites EPIC Provisions offers an extensive line of meat bars and bites. Keto-friendly, unsweetened bars include Chicken Sriracha, Beef Sea Salt + Pepper (new), and Beef Jalapeño (new). All of the beef is sourced from grass-fed cattle.

Smaller than the bars, EPIC Bites make the perfect light snack. In addition to Chicken Sriracha, other unsweetened varieties are Beef Liver Bites, made with grass-fed beef and beef liver, and Venison with Beef Bites, made with grass-fed venison and beef.

Chomps Meat Sticks Chomps makes sticks from grass-fed and finished beef and venison and free-range, antibiotic-free turkey. They source beef raised by ranchers who practice regenerative agriculture methods such as rotational grazing. Varieties include Sea Salt Beef, Italian Style Beef, and Salt & Pepper Venison.

The products are Certified Gluten Free and Certified Paleo.

BELA Canned Codfish BELA Canned Codfish is the first and only tinned cod on store shelves.

It’s prepared in a centuries-old Portuguese style, with plump fillets of the white, flaky fish marinated in organic extra virgin olive oil, sautéed onion, garlic slices, and sea salt. Try pouring a tin (oil and all) over a bowl of warm, grain-free pasta, light beans, or cooked vegetables.

Patagonia Provisions canned seafood Patagonia Provisions sells a line of nutritious, responsibly sourced canned seafood that includes lightly smoked mussels and selectively harvested mackerel and wild

Wild Zora Meat and Vegetable Bars Wild Zora produces high-protein meat bars made with responsibly sourced, free-range meat paired with a serving of organic fruits and veggies. They’re handy, nutritious, all-in-one snacks. Paleo varieties that don’t contain cheese: Mediterranean Lamb, Apple Pork, Taco Pork, Curry Turkey, BBQ Beef, and Chili Beef. pink and wild sockeye salmon. Enjoy as is, or heat the sealed package in hot water for seven minutes, open, drain, and serve over greens.

Vital Farms Organic Pasture-Raised Hard-Boiled Eggs Vital Farms, known for its fresh pasture-raised eggs, offers the only hard-boiled, pasture-raised eggs on the market. Its hard-boiled eggs are available in a 6-count package containing three “grab-and-go” 2-packs. Available in the refrigerated section of natural food stores, each 2-pack comes with its own salt and pepper packet. Eat out of hand, add on top of salads, or make quick deviled eggs with them.

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EATING 4 HEALTH

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foods & meals that heal

Your Paleo Primer

Done well, the paleo diet is one of the cleanest plans around.

Here's how to make it work for you.

It may be trendy today, but the general concept behind the Paleo diet dates back to the 1970s, when gastroenterologist Walter Voegtlin noted that our huntergatherer ancestors—who subsisted on lean meat, leafy greens, nuts, and berries—knew what they were doing.

Also known as the Caveman or Stone age Diet, Paleo is based on the presumed diet of our ancestors in the Paleolithic era, essentially foods that could be found by hunting and gathering. When farming practices began, grains, legumes, and dairy quickly became staples of the human diet. But as the Paleo theory goes, our bodies aren’t designed to eat foods that emerged from farming practices, and this genetic mismatch contributes to obesity, heart disease, diabetes, and other modern illnesses. Many studies support these claims. Some highlights: Weight loss. By eliminating specific foods, the Paleo diet naturally lessens cravings and makes losing weight easier. It’s high in protein and (ideally) fiberrich vegetables, which impact hormones linked with appetite and promote feelings of fullness. Many studies suggest that going Paleo results in (often significant) weight loss, lower body fat, and reduced waist circumference.

In some research, a Paleostyle diet improved glucose tolerance, insulin sensitivity, and lipid profiles better than the Mediterranean diet.

Heart health. Several studies show that a Paleo diet can increase beneficial HDL cholesterol levels, lower harmful LDL and triglyceride levels, and decrease blood pressure—in some cases, better than other heart-healthy diets that replace saturated fat with carbs and reduce total fat intake.

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Diabetes and insulin sensitivity. Studies show the beneficial effects of a Paleo plan on blood sugar, insulin resistance, and diabetes control. In some research, a Paleostyle diet improved glucose tolerance, insulin sensitivity, and lipid profiles better than the Mediterranean diet.

Overall health and longevity. Going Paleo can lower inflammation, decrease oxidative stress, improve digestive conditions, and reduce overall mortality. In one study of more than 2,000 people, participants who followed a Paleo diet showed a

Photo: Arsy Vartanian, Rachel Ball, Jenny Castaneda, Hannah Healy, Katja Heino, Nazanin Kovács, Rachel McClelland, Vivica Menegaz, Caroline Potter and Kelly Winters

BY LISA TURNER

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decrease in mortality from cancers, specifically colon cancers, as well as all-cause mortality.

The Definition of Paleo Varies The Paleo diet focuses on vegetables, fruits, nuts, seeds, healthy fats (olive oil, coconut oil, avocados), plus meat,

fish, and eggs—ideally grass-fed, pasture-raised, and organic. Sugar, grains, legumes, and most dairy products are avoided, as are trans fats and vegetable oils such as soybean, cottonseed, and sunflower oils. Processed foods with artificial additives and long ingredient lists are banned.

Photo: Arsy Vartanian, Rachel Ball, Jenny Castaneda, Hannah Healy, Katja Heino, Nazanin Kovács, Rachel McClelland, Vivica Menegaz, Caroline Potter and Kelly Winters

make it!

Egg-Free Chocolate Pie

Egg-Free, Grain-Free Pie Crust

Serves 8

Makes 1 Pie Crust

This rich, creamy, and decadent chocolate pie is a great dish to bring to a dinner party. It looks impressive, yet the filling is very easy to make and the nutty crust is one of the best parts of the whole dish!

It’s nice to have a healthy go-to Paleo pie crust recipe, especially during the holidays or summer when peaches and berries are in season. This pie crust is egg-free and relatively easy to make considering that you don’t have to roll it out with a rolling pin—you just press it into the pie dish!

2 13.5-oz. cans coconut cream ¼ cup raw honey, or coconut nectar for a vegan alternative ²/3 cup cacao powder or cocoa powder ¼ tsp. sea salt ½ tsp. vanilla 1 Egg-Free, Grain-Free Pie Crust (recipe at right), cooled Shaved dark chocolate, for garnish 1. Scoop coconut cream from cans into large mixing bowl—you can reserve a small portion (about 2 Tbs.) to top the pie like whipped cream if you want.

2. Whisk coconut cream until lumps are broken up and it achieves a fluffy, whipped cream consistency. Add honey, cacao powder, sea salt, and vanilla, and gently whisk until fully blended with no lumps.

3. Spread filling evenly in pie crust. Refrigerate at least 1 hour to allow to set.

4. To serve, place a small amount of whipped coconut cream on top for garnish, if desired, and sprinkle with shaved dark chocolate.

6 Tbs. ground flaxseeds ²/3 cup coconut flour 1 cup almond flour ¼ cup arrowroot powder ½ tsp. sea salt 1 tsp. baking soda ½ cup coconut sugar ½ cup softened coconut oil, plus more for greasing 1 tsp. vanilla extract 1 Tbs. honey 5. Preheat oven to 350°F. In small bowl, mix ground flaxseeds and 6 Tbs. warm water. Allow to sit until seeds jell.

6. Mix dry ingredients together in food processor or mixing bowl. Add wet ingredients, including flax mixture, and mix well. (The result should be a thick crumbly dough-like consistency.)

7. Grease 8- or 9-inch pie dish with coconut oil. Crumble dough evenly over pie dish, and press so it forms the pie dish shape. Puncture crust a few times with fork to avoid bubbling, and bake about 5 minutes to pre-cook.

Per serving: 850 cal; 7g prot; 46g total fat (33g sat fat); 105g carb; 0mg chol; 450mg sod; 7g fiber; 86g sugar

Recipes reprinted with permission from 1,001 Paleo Recipes by Arsy Vartanian, Rachel Ball, Jenny Castaneda, Hannah Healy, Katja Heino, Nazanin Kovács, Rachel McClelland, Vivica Menegaz, Caroline Potter, Kelly Winters, and Amanda Torres, Page Street Publishing Co. 2021.

There is no set-in-stone Paleo plan, however, and variations abound. Some versions allow honey, maple, and full-fat butter and cheese. Some allow potatoes.

And while quinoa (technically a seed) and peanuts (technically legumes) are generally excluded, you’ll find plenty of Paleo products and approaches that include them in moderation.

When done right, the Paleo diet is high in fiber- and antioxidant-rich fruits and vegetables, and low in processed foods and artificial ingredients. Plus, it’s less restrictive than the Keto diet, making it easier to follow and potentially more nutritious.

Making the Most of a Paleo Plan How to make your Paleo plan super healthy? Start by treating it as a template, not a dogmatic diet—while our ancestors subsisted on whole, unprocessed foods, those foods varied significantly in different regions, depending on what was available. Some survived on fatty meats, others on greens or high-carb fruits.

Start with a more flexible interpretation, like the 80/20 plan: Eating Paleo 80 percent of the time, and including non-Paleo (ideally, nutrient-dense) foods 20 percent of the time. Other tips:

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Enjoy meat in moderation. Even though the standard Paleo diet tends to be higher in meat, research suggests that our ancestors ate less meat than we originally thought.

Be careful with hidden sugars.

Fruits aren’t restricted, and those sugar grams can add up fast.

If your version of the Paleo diet excludes dairy, you’ll want to keep an eye on calcium, and boost your consumption of dark, leafy greens.

Go easy on the “Paleo-friendly” packaged snacks. Look for ones with short ingredient lists, and use them as an occasional treat.

If you are a vegetarian or vegan, consider a modified Paleo diet that includes properly-prepared beans and lentils. A good source for more information: marksdailyapple.com.

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HEALTHY DISH

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recipe makeovers full of modern flavor

Soup Perfection

Antioxidant-rich cauliflower lends a potato quality to this creamy soup, while fennel and leeks add extra layers of flavor.

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good, this one looks like it might blend well, this one has the right color—OK, let’s try it!” And over the years I’ve developed some awesome ways of putting together whatever happens to be available in the produce section. And this soup works in much the same way.

How whimsical—how random— how brilliant—is it to combine cauliflower, fennel, and leeks? I mean, really? But when you picture those three together, they suddenly make sense, both in terms of texture and color. The colors blend. The flavors mesh. Unlikely a combo as it might seem, it all comes together in an absolutely delicious blend

that whispers “fresh and light” with every spoonful.

Roasting the veggies first deepens the rich flavor of this otherwise light soup. The cauliflower keeps the purée both low-cal and low-carb—a double winner in my book. For those who aren’t averse to using foods from humanely raised and healthy animals, you can enrich this soup with grass-fed butter, organic milk, and free-range chicken. For those who want to keep things plant-based, go to town with extra-virgin olive oil, coconut milk, and vegetable broth.

Either way, this soup is a winner!

—Dr. Jonny

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Photo: adobestock.com

The first thing I thought of when I read Chef Jeannette’s recipe for the “Stars of Spring” soup was that it reminded me of my juicing recipes.

As many of you know, I am hardly a skilled chef, so my admiration for Jeanette’s recipes is heightened by the fact that I can actually make them—and if I can make them, believe me, anyone can.

What I particularly like about this recipe—the very thing that reminded me of how I make juice—is the sheer whimsicality of it. The two things I excel at making—coffee and juices—I learned to do by pure experimentation. I’d go to the grocery store and think, “This vegetable looks

Photo: Pornchai Mittongtare; Food Styling: Claire Stancer

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

make it!

Roasted Spring Vegetable Soup Serves 6 1 large head cauliflower, cored and cut into florets 1 large fennel bulb, fronds removed and roughly chopped 1 large leek, root and tough greens removed, halved lengthwise and roughly chopped 6 garlic cloves, peeled 1 Tbs. olive oil Sea salt and freshly ground pepper, to taste 1 Tbs. grass-fed butter or olive oil 4 cups low-sodium chicken or vegetable broth 1 cup milk of choice (cow, unflavored almond or low-fat coconut all work well) Zest of 1 lemon, and lemon wedges, optional for serving 1. Preheat oven to 400°F. Line roasting pan with parchment, and set aside.

2. Combine cauliflower, fennel, leek, and garlic in large bowl. Drizzle with olive oil and season lightly with salt and pepper. Toss gently to coat, and arrange vegetables in prepared roasting pan.

3. Roast vegetables 20–25 minutes, until beginning to caramelize and soften, turning gently at 10 minutes and watching closely after 20 minutes to prevent scorching.

Photo: adobestock.com

Photo: Pornchai Mittongtare; Food Styling: Claire Stancer

4. Heat butter (or olive oil) in soup pot over medium heat, and carefully transfer roasted vegetables into pot. Pour broth over veggies, and bring to a boil. Reduce heat, cover, and simmer 15–20 minutes, until vegetables are tender.

5. Using immersion blender, purée soup to desired texture. Stir in milk to cream, and thin to taste.

Season to taste with salt and pepper, and simmer 5 minutes more. Stir in lemon zest and serve bowls of hot soup with lemon wedges, if using.

Per serving: 140 cal; 8g prot; 6g total fat (2.5g sat fat); 17g carb; 10mg chol; 150mg sod; 4g fiber; 7g sugar

FEATURED INGREDIENT

Cauliflower I never had much of a taste for cauliflower until the 1990s, when Dr. Arthur Agatston came out with The South Beach Diet and began the craze of substituting cauliflower for starchy, carby potatoes.

In the years since, cauliflower has only expanded its culinary resume. Chefs everywhere are roasting it, browning it, and serving it in all kinds of exotic spicy combos. The once lowly cauliflower has become a princess in the land of edible plants—a delectable side dish served in many great restaurants around the globe.

Cauliflower is a member of the über-healthy Brassica family of vegetables, and it contains many of the compounds (such as indoles) that have given this family its rightly deserved reputation as a potent cancer fighter. Plus, cauliflower contains sulforaphane, which was first identified in broccoli sprouts by scientists at the Johns Hopkins University School of Medicine. It’s one of a class of plant chemicals called isothiocyanates, a potent antioxidant and stimulator of natural detoxifying enzymes in the body.

On the downside, cauliflower also contains purines, a feature it shares with a number of very healthy foods including sardines and spinach. Usually that’s not a problem—we break down purines into uric acid and get rid of it. But in some people this mechanism doesn’t work exactly right, which leads to uric acid buildup and painful episodes of gout. Such patients are advised to limit foods that contain purines, including cauliflower.

How Does Cauliflower Fight Cancer?

Within minutes of being eaten, the sulforaphane in cauliflower enters the bloodstream and turbocharges the body’s antioxidant defense systems. When it reaches the cells, it activates phase-2 detoxification enzymes in the liver, which then “disarm” carcinogenic molecules and help remove them from the cells. Sulforaphanes, along with other isothiocyanates and indoles, are believed to be responsible for the lowered risk of cancer associated with the consumption of cruciferous vegetables such as cauliflower, kale, cabbage, and, of course, broccoli and broccoli sprouts.

All that—and cauliflower still makes the best “faux mashed potatoes” you can imagine!

Notes from the

Clean Food Coach

Leeks are notorious for hiding sand and grit inside their folds, so be sure to clean them carefully before using. I find it easiest to chop them first and immerse them in a bowl of water to rinse well. If they’re very sandy, you may need to separate the layers while rinsing.

If you don’t have an immersion wand, carefully purée the soup in batches in a blender. Vent the lid a bit to prevent steam burns.

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RECIPE 4 HEALTH

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eating clean made easy

Southwestern Sizzle

Tucson-based chef Suzana Davila shares her fresh, flavorful take on a traditional Mexican favorite.

make it!

Chicken Mole Amarillo Serves 6 Nuttier and less sweet than its chocolatebased cousin, this version of Mole Amarillo is the personal creation of Chef Suzana Davila of Tucson’s Café Poca Cosa. She specializes in these complex sauces, and her recipes are longtime local favorites. Serve this dish with tortillas and a pretty salad.

FOR THE CHICKEN 2 Tbs. olive oil ¼ cup chopped white onion 6 boneless, skinless chicken breasts 1 bay leaf Sea salt Corn tortillas, for serving 1. Make mole: Preheat broiler. Place bell peppers, garlic, tomatoes, and chiles on foil-lined, rimmed baking sheet. Place in oven and broil until skins are blackened and charred, about 15 minutes. When cool enough to handle, remove stems, seeds, and skins from peppers, tomatoes, and chiles.

2. In dry 12-inch skillet over medium heat, toast sesame seeds until golden brown, about 2 minutes, stirring to prevent burning. Remove from skillet and let cool.

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3. Toast almonds and pepitas in same skillet, until pepitas puff up but do not darken, about 2 minutes; remove the almonds and pepitas from the skillet and let cool. Once cooled, transfer sesame seeds, almonds, and pepitas to food processor or blender. Add 1 cup broth, and blend until smooth.

4. Heat 1 Tbs. olive oil in same skillet over medium heat. Sauté onion and oregano in oil until the onion is tender but not brown, about 5 minutes. Add puréed nut mixture, and stir well. Reduce heat to low.

5. Place roasted peppers, tomatoes, chiles, and 1 cup chicken broth in food processor or blender, and blend until smooth. Add to onion-nut mixture in skillet.

6. Break tostada shells into pieces, and pulse in food processor or blender with roasted garlic,

bouillon, and 1 cup broth. Stir into skillet mixture. Cook mole, stirring often, over low heat for 20–25 minutes. If sauce becomes too thick, add another cup of chicken broth.

7. Make Chicken: While mole is simmering, heat 2 Tbs. olive oil in another large skillet over medium heat. Sauté chopped onion, chicken, and bay leaf until chicken is cooked through, about 10 minutes.

8. Pour mole over cooked chicken and allow to simmer 10 minutes. Add salt to taste. Serve garnished with pepitas with the tortillas on the side.

Per serving: 690 cal; 44g prot; 40g total fat (6g sat fat); 42g carb; 85mg chol; 730mg sod; 9g fiber; 10g sugar

Recipe excerpted with permission from Taste of Tucson by Jackie Alpers

Photo: Pornchai Mittongtare; Styling: Claire Stancer

FOR THE MOLE 8 yellow bell peppers 4 garlic cloves, peeled 2 yellow tomatoes 2 Güero (Caribe) chiles ½ cup raw sesame seeds 1 cup raw almonds ½ cup raw pepitas (shelled pumpkin seeds), plus more for garnish 3 cups chicken broth, divided 2 Tbs. olive oil, divided ½ cup chopped white onion 1 tsp. dried Mexican oregano 6 6-inch corn tostada shells 2 tsp. granulated chicken-flavored bouillon, preferably Knorr brand

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COOK WITH SUPPLEMENTS

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easy ways to boost your nutrition

Rooted in Flavor

This colorful root-based dish, made with anti-inflammatory turmeric, is the perfect alternative to potatoes or other starchy sides.

Turmeric Roasted Root Vegetables with Yogurt Sauce Serves 4 You’ll want the carrots and parsnips to be about ½-inch thick and 4–6 inches long, so depending on the size of the roots, leave them whole or slice them into halves, quarters, or even sticks.

Simply Organic Turmeric

1. Heat oven to 425°F. 2. Place carrots and parsnips into large bowl. Add olive oil, maple syrup, cumin, turmeric, cinnamon, ½ teaspoon sea salt, and black pepper, and toss until veggies are well coated.

3. Spread roots onto baking sheet in even layer, and roast, tossing once or twice, 25–35 minutes, until roots are tender and lightly browned.

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Simply Organic’s turmeric root powder contains 4% curcumin, the ingredient that’s responsible for the spice’s anti-inflammatory and immune-building benefits. It is sourced from India, Guatemala, and Nicaragua using organic and non-irradiated methods.

4. While roots are cooking, combine yogurt, lime zest, lime juice, and remaining ½ teaspoon sea salt in separate bowl. Mix well and refrigerate until ready to serve.

5. When roots are fully roasted, spoon most of yogurt sauce over serving platter, add roots, and drizzle remaining

yogurt sauce on top. (For a less artful presentation you can also just toss everything together.). Sprinkle roots with hemp seeds and mint, and serve warm.

Per serving: 240 cal; 4g prot; 10g total fat (2g sat fat); 36g carb; 0mg chol; 680mg sod; 8g fiber; 14g sugar Recipe by Julie Morris

Photo: Pornchai Mittongtare; Styling: Claire Stancer

1 lb. small carrots, peeled and trimmed 1 lb. small parsnips, peeled and trimmed 2 Tbs. olive oil 1 Tbs. maple syrup ½ tsp. ground cumin ½ tsp. ground turmeric ¼ tsp. ground cinnamon 1 tsp. sea salt, divided ¼ tsp. ground black pepper ½ cup unsweetened coconut-milk yogurt zest and juice of 1 lime 2 Tbs. hemp seeds 2 Tbs. fresh mint leaves, torn

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