Better Nutrition March 2019 Issue by Better Nutrition Magazine

T H E S H O P P I N G M A G A Z I N E F O R N AT U R A L L I V I N G

HERBAL CLEANSE Get Better with Detoxifying Botanicals & Foods

MARCH 2019

| betternutrition.com

THE ULTIMATE GUIDE TO KETO P. 34

BREATHE EASY Nutrients That Heal Your Lungs

TOP NUTRITION APPS P. 8

Are You Starting Your Day with Sugar? HEALTHIER BREAKFAST OPTIONS

HOW HYALURONIC ACID SAVES YOUR SKIN

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march2019CONTENTS/

VOLUME 81 | NUMBER 3

48 Antioxidantpacked Easy Artichoke Lentils

34 A keto expert tells how to ease digestive issues on the popular high-fat diet.

departments

28 Head-to-Toe Detox Plan

Give yourself a thorough spring-cleaning with this handy guide to each of your body’s major detoxification organs. From your skin to your liver, here are some of the best herbs to support a whole-body cleanup.

34 The Ultimate

4 Nutrition Apps for Different Appetites The secret to a healthy diet tailored to your individual needs may be as close as your phone.

Keto Guide

The popularity of the low-carb, high-fat keto diet for weight loss has skyrocketed, but that’s just one of the reasons to adopt this cutting-edge eating plan. Here’s everything you need to know about what the keto diet is, how it works, and who can benefit.

TREND WATCH

HOT BUYS

Health Boost Food and supplement products that we’re excited about this month.

NATURAL REMEDY

Powerful Herbs for Pain When it comes to easing aching joints, nothing beats these beneficial botanicals.

20 ASK THE NATUROPATHIC DOCTOR Strengthen Your Lungs

The best natural strategies to help you breathe better.

22 UNCOMMON HERBS

Angelica: A Saintly Herb This lesser-known herb can help improve digestion, fight off viruses, and more.

24 NATURAL BEAUTY

Does Your Skin Need Hyaluronic Acid? A moisturizer and youth boost in one, hyaluronic acid is a miracle ingredient for all skin types, even sensitive and acne- or rosacea-prone skin.

42 ASK THE NUTRITIONIST

Are You Starting Your Day with Hidden Sugar?

Most foods that we typically eat for breakfast either contain sugar or act very much like sugar in the body. Here’s how to avoid them.

44 EATING 4 HEALTH

Protect Your Colon These 7 fiber-rich foods can help reduce your risk of colon cancer and enhance your body’s elimination process.

48 HEALTHY DISH

In Season: Artichokes

If you’re not familiar with the herb angelica, its many uses—including relief from menstrual cramps—will surprise you.

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This spiky spring veggie can do wonders for your liver. Here’s a delicious way to enjoy it.

COVER PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK

features

• MARCH 2019 1/31/19 12:24 PM

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editor’sNOTE YO U R G U I D E TO N AT U R A L L I V I N G

Fat Is Your Friend First, there was Atkins. Next, Gluten-Free. Then, Paleo. And let’s not forget Whole30. Somewhere in the middle of these popular carb-restrictive food plans—many of which prohibit grains, at least initially—emerged keto. This high-fat, moderate-protein, very-low-carb plan has quickly become the reigning king of weight-loss diets. Search Pinterest for “keto recipes,” and you’ll find thousands that sound too good to be true (I’m talking to you, cheese lovers!): keto taco soup, keto lasagna, keto meatloaf, keto pizza, and the list goes on. A Google search brings up just as many weight-loss and health success stories from keto devotees. “For people who have tried to free themselves from the disastrous impacts of carbohydrate dependency, keto offers a uniquely successful and fully sustainable answer,” says Mark Sisson, an early adopter of the keto diet and author of The Keto Reset Diet. Sisson, the founder of marksdailyapple.com, a prominent Paleo and keto site with a cult-like following, advocates a whole foods-based approach to keto: “Real, nutrient-dense foods combined with healthy lifestyle practices such as getting enough high-quality sleep and managing stress.” According to Vera Tweed, who interviewed several keto experts for “The Ultimate Keto Guide” on p. 34, many people associate keto with slabs of fattening bacon and greasy hamburgers. But fat can be your friend, especially when you focus on the right kinds of fats—e.g., fatty fish, olive oils, avocado, organic cream, and nut flours. Keto seems to be a magic solution for many people when it comes to weight loss. As Tweed explains it, one of the diet’s key benefits is its ability to curb appetite. If you’ve ever struggled with insatiable hunger and constant carb cravings, you’ll know what a blessing that can be!

COMING NEXT MONTH

Editor in Chief Creative Director Executive Editor Associate Editor Copy Editor Beauty Editor Contributing Editors

Nicole Brechka Rachel Joyosa Jerry Shaver Elizabeth Fisher James Naples Sherrie Strausfogel Vera Tweed, Helen Gray

Contributing Designer Rachel Pilvinsky

Best of Natural Beauty Awards Ready to glow? Meet the winners of our annual beauty product awards!

Contributing Writers Jeannette Bessinger, CHHC, Jonny Bowden, PhD, CNS, Emily A. Kane, ND, LAc, Karta Purkh Singh, DN-C, RH, Chris Mann, Lisa Turner, Neil Zevnik Production Director Patrick Sternkopf Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310-873-6952 Vice President & Andrew Amill Managing Director, HLG AAmill@aimmedia.com General Manager Rob Lutz AIM Retail Group rlutz@aimmedia.com 970-291-9029 Associate Publisher & Bernadette Higgins East Coast Sales Director bhiggins@aimmedia.com 561-362-3955

B Complex: When & Why to Take It Lack of Bs can lead to irritability, depression, skin problems, lack of energy, confusion, problems with digestion, numbness in the hands or feet, and even a swollen tongue.

Midwest Ad Director Donna Diamond Riekenberg 818-271-8956 ddiamond@aimmedia.com West Coast & Cindy Schofield Mountain Ad Director cydschofield@gmail.com 310-456-5997 Retail Development Group 2400 NE 65th Street, Ste. 623 Fort Lauderdale, FL 33308 800-443-4974, ext. 702 Director of Retail Sales Joshua Kelly 800-443-4974, ext. 702 jkelly@aimmedia.com Marketing Director Laureen O’Brien laobrien@aimmedia.com Marketing Designer Judith Nesnadny jnesnadny@aimmedia.com Accounting & Billing Yolanda Campanatto ycampanatto@aimmedia.com

Energizing Alternatives to Caffeine Coffee not cutting it? Discover a whole world of revitalizing nutrients and foods.

ACTIVE INTEREST MEDIA, INC. AND SUBSIDIARIES Chairman & CEO Andrew W. Clurman Senior Vice President, Treasurer, and CFO Michael Henry Chief Innovation Officer Jonathan Dorn Vice President, IT Nelson Saenz Vice President, People & Places JoAnn Thomas AIM Board Chair Efrem Zimbalist III

There’s More at betternutrition.com

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nbrechka@aimmedia.com

Vegetarian Irish Stew Get into the spirit of St. Patrick’s Day with this meat-free version of an Irish classic.

BETTER NUTRITION, ISSN #0405-668X. Vol. 81, No. 3. Published monthly by Cruz Bay Publishing, an Active Interest Media company. 5720 Flatiron Parkway, Boulder, CO 80301; 303-253-6300; fax 303-443-9757. © 2019 Cruz Bay Publishing. 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. Microfilm copies of BETTER NUTRITION, are available from University Microfilms, 300 N. Zeeb Rd., Ann Arbor, MI 48106. Authorization to photocopy items for internal or personal use of specific clients is granted by Cruz Bay Publishing, provided that the base fee of US $2.25 per copy, per page is paid directly to Copyright Clearance Center (CCC), 222 Rosewood Dr., Danvers, MA 01923 USA. The fee code for users of this Transactional Reporting Service is 0405-668X/1999 $2.25. For those organizations that have been granted a photocopying license by CCC, a separate system of payment has been arranged. Prior to photocopying items for educational classroom use, please contact CCC at 508-750-8400. Organizations or individuals with large quantity photocopy or reprint requirements should call 770-988-9991.

• MARCH 2019

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trendWATCH ///BY VERA TWEED

4 Nutrition Apps for Different Appetites

Academy of Nutrition and Dietetics

The number of nutrition apps just keeps growing, but can they help you eat a healthier diet? When researchers at Brigham Young University, in Provo, Utah, surveyed 217 app users, more than half said that they ate healthier food more often and more consistently, felt more motivated, and set more healthy eating goals by using an app. Each of these is designed for different needs. INNIT

SPOON GURU

NUTRIENTS

www.innit.com (Free)

www.spoon.guru/usa/ (Free)

Self-described as a “culinary GPS,” Innit helps you make everyday meals that taste great, even if you don’t know how to cook (yet). Recipes are based on your personal profile, and there are detailed instructions and videos.

If you’re vegan or eat a diet free of gluten, dairy, soy, eggs, or other problematic ingredients, Spoon Guru helps you find products to meet your needs and provides tailored recipes. The app includes 14 food intolerances and enables you to scan bar codes to check for unwanted ingredients.

www.pomegranateapps.com/ nutrients/ (Only for iPhone, iPad, and Apple Watch, $4.99)

Formerly called Foodle, this app provides extensive nutritional information about nearly 200,000 foods, including vitamins, minerals, amino acids, fats, fatty acids, sugars, sterols, and other compounds such as caffeine. It can give you a nutritional breakdown of any recipe, list the best sources of specific nutrients, track everything you eat, and calculate a detailed list of nutrients that you’re consuming each day. And, it works offline.

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March is National Nutrition Month, sponsored by the Academy of Nutrition and Dietetics. LOSEIT!

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A study at Arizona State University in Phoenix found that LoseIt! produced as much weight loss as one-on-one coaching over 8 weeks. The free app enables you to track exercise and calories in 7 million foods and restaurant dishes. A subscription provides much more detailed tracking, as well as menu planning, recipes, and workouts based on your goals.

• MARCH 2019

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ESSENTIAL NUTRIENTS

for your

WHOLE BODY

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trendWATCH Surprising Way to Clean Baby Pacifiers Most parents wash or sterilize pacifiers, but this may not be the best cleaning method. When parents suck pacifiers to clean them, their children are less likely to develop allergies or asthma, according to research presented at the annual meeting of the American College of Allergy, Asthma and Immunology. “We believe the effect may be due to the transfer of health-promoting microbes from the parent’s mouth,” says study coauthor and allergist Edward Zoratti, MD. Exposure to certain microbes in infancy stimulates development of the immune system.

VITAL BRAIN NUTRIENTS IDENTIFIED Researchers at the University of Illinois at Urbana-Champaign have identified top brain nutrients for older people by using unusual techniques. Rather than asking study participants to recall what they ate, which can be unreliable, they tested blood for markers of various nutrients. And rather than giving people mental quizzes or memory tests, scientists used magnetic resonance imaging to evaluate how efficiently participants’ brains were functioning. In a group of 116 healthy adults between the ages of 65 and 75, the researchers found these nutrients to be especially important for good brain function: omega-3 and omega-6 fatty acids, carotenoids, lycopene, riboflavin, folate, vitamin B12, and vitamin D. These appear to work together synergistically, and are all plentiful in a Mediterranean diet full of fish, seeds, nuts, and a variety of different colored vegetables.

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SPIRULINA enhances exercise benefits Spirulina, a type of blue-green algae, can boost the effects of exercise. In a study of 52 sedentary men who were overweight or obese, researchers tested the effects of a six-week exercise program, with and without spirulina. By itself, exercise reduced body fat and improved cardiovascular fitness, but the benefits were greater with spirulina, and the supplement enabled men to exercise longer. The biggest effect of the supplement was seen in men who were obese. The tested dose of spirulina was 4.5 grams per day. An average Zumba class burns about 369 calories, according to a study at the University of Wisconsin-La Crosse. The dance-style fitness classes are popular as a fun way to exercise to music, but they also fulfill the key elements of effective cardiovascular exercise. Because Zumba includes high- and lowintensity movement, the study found, it works much like structured interval training with high-intensity spurts, which has been proven to be more effective than jogging or other exercise at a steady pace. And, researchers were surprised to find that regardless of fitness level, everyone in a Zumba class works at a level that improves cardiovascular health.

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trendWATCH the Passion behind the Product

Worth Her Salt For Selina Delangre, founder of Selina Naturally, salt isn’t just a common dietary staple, but an artform ///By Neil Zevnik Salt. Pretty basic, right? In fact, it’s been around from the very first stirrings of civilization. What is thought to be the first city in Europe, Solnitsata in Bulgaria, was a salt mine. For millennia, salt was used for barter, for funeral offerings, or for currency across the globe. In fact, the word “salary” comes from the Latin word for salt. Nowadays, salt’s role in society has become inevitably minimized. It is no longer vital for preserving foods, wars are no longer fought over its sources, no one is using it to pay their country’s debts. In recent years, salt has gotten something of a bad rep for its health hazards, especially when consumed in excess. I, too, worried about the pros and cons of salt. Then I met Selina Delangre.

A Family Calling for Salt Selina’s father, Jacques Delangre, introduced Celtic Sea Salt to the marketplace, and she has made it her life’s work to carry on his mission— educating

Selina, whose father introduced Celtic Sea Salt to the marketplace, has made it her life’s work to educate consumers about the benefits of naturally produced salts and work with artisanal salt farmers.

consumers about the benefits of naturally produced salts and working with artisanal salt farmers around the world. “When I saw the skill and art it takes to harvest a quality salt, I realized there are artisan skills that could become obsolete if we don’t support the hand harvest methods that produce naturally mineral-balanced sea salts,” she says. So Selina travels the world, seeking out new salt sources and mentoring the ones she already utilizes. She visits every salt pond, monitoring all aspects from tools to purity to chemistry, encouraging producers to learn and improve. “My mission is to bring these salts to market with complete transparency of the source and a mineral analysis that best mimics our bodies’ natural fluid composition,” she says. Sustainable salt-farming

web exclusive recipe! Salmon lovers, you’re in for a treat! Our Seaweed Salt & Mint Salmon Gravlax, made with Celtic Sea Salt Gourmet Seaweed Seasoning, can be enjoyed like smoked salmon on salads, sandwiches, appetizers, and more. Visit betternutrition.com for the recipe.

methods are key—she uses only natural renewable resources to produce sea salts ethically and sustainably.

Why Naturally Processed Salts Are Superior Refined salts, such as the ubiquitous “table salt” found in diners across the land, have been stripped of their minerals and cut with additives; far better to enjoy natural salts that retain their beneficial minerals. Remember, salt is essential to human health; indeed, it is one of the five basic taste sensations. We do need to keep consumption at a sensible level. And what better way to do that than to use an incredible array of tastes, textures, and flavors from a variety of natural salts in our food? That is what Selina’s company offers. Pick from a range of sea salts and seasoned salt blends, including the original Celtic Sea Salt Flower of the Ocean, and Light Grey Celtic. Selina has expanded her brand to include organic, gluten-free, raw, and vegan offerings, all of which exemplify her mission. “We want to make it easier for our customers to make the right choices for their health and well-being. It’s a tradition that’s our pride and joy.”

Neil Zevnik is a private chef in Los Angeles who tends to the culinary needs of the rich and famous; blogs about food, nutrition, and the environment for The Huffington Post; and volunteers with marine mammal rescue whenever he can. Learn more at neilzevnik.com.

• MARCH 2019

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The Elderberry Edge The berries from the European elder tree—traditionally known as “Nature’s Medicine Chest”— have been shown to help stop the flu virus from replicating and aid the body in fighting off the virus. Gaia Herbs Black Elderberry Syrup is a super-concentrated version of elderberry juice. You can take it daily to support your immune system—just increase the dose if you feel like you’re coming down with a cold or flu. Best part: it’s delicious!

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• MARCH 2019

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HOLISTIC STR ATEGIES TO HELP YOU FEEL BET TER

Powerful Herbs for Pain Ease achy, inflamed joints with these proven botanical medicines ///BY KARTA PURKH SINGH KHALSA, DN-C, RH

Arthritis literally means “joint inflammation,” but medically it also refers to more than 100 different rheumatic diseases that cause pain, stiffness, and swelling in joints or connective tissue. One form of arthritis or another afflicts 50 million Americans, and it’s the most prevalent cause of disability in people 65 and older. Osteoarthritis (OA) develops from excessive wear to the cartilage between joints, commonly affecting athletes and older people who have “worn out” their joints. Rheumatoid arthritis (RA), on the other hand, is an autoimmune disease, meaning the body’s immune system attacks itself, causing pain and inflammation. RA can strike any joint—regardless of how much or little it’s been used—at any age. Here are some of the best herbs to use for relieving arthritis symptoms.

Turmeric Turmeric is a staple in Ayurvedic medicine for treating arthritis. It works, in part, by inhibiting an enzyme in the body called cyclooxygenase-2 (COX-2). When the body overproduces COX-2, chronic inflammation and pain are the result. A study published in Inflammopharmacology tested turmeric extract for knee arthritis. The herb was shown to improve symptoms significantly compared to a placebo. Use up to 10 grams of powdered turmeric, in capsules, per day. Use it liberally in cooking too. You can make a turmeric tea by mixing 1 tsp. of turmeric with honey to form a paste, then adding hot water.

Boswellia Also known as frankincense, boswellia (Boswellia serrata) contains boswellic acids, compounds that help prevent inflammation via several mechanisms in the body. A 2013 study in Rheumatology compared several herbal remedies, including boswellia, to the supplement glucosamine and the arthritis drug celecoxib. The results were impressive—the herbs reduced knee pain and improved knee function as well as the drug and glucosamine. Take 500 mg per day of boswellia extract standardized to 30% boswellic acid. Combining boswellia with other herbal anti-inflammatories may be even more beneficial. According to a study in the Journal of Ethnopharmacology, researchers gave patients with OA either a combination of 100 mg of boswellia, 450 mg of ashwagandha, 50 mg of turmeric, and 50 mg of a zinc complex per day, or a placebo, for three months. The herbal combination significantly reduced the severity of pain and disability associated with OA.

Ginger In a study published in Arthritis & Rheumatology, ginger (Zingiber officinale) was tested in 261 people who suffered from OA of the knee. Patients received either ginger extract or a placebo twice daily for six weeks. The ginger group experienced

less pain overall, and reported reduced knee pain when standing and after walking. In capsules, take 250 mg per day. Topically, a ginger compress helps bring blood to an area, thereby speeding healing. In one study from the Journal of Holistic Nursing, researchers evaluated changes in moderate-to-severe osteoarthritis before and after treatment with a topical ginger compress or patch. Twenty adults with chronic osteoarthritis received seven days of topical ginger treatments by trained nurses, and then the participants self-administered the treatments for 24 more weeks. After just one week, subjects reported a decline in pain and fatigue that continued over the course of the study. Researchers concluded that topical ginger treatment has the potential to relieve symptoms and increase independence in people with chronic osteoarthritis. Simmer the fresh herb (about ½ cup grated or sliced ginger) or brew a strong batch of ginger tea. Soak a washcloth in this preparation and apply as needed.

Aloe For rheumatoid arthritis pain and swelling, try rubbing a little aloe (Aloe vera) gel directly on your joints. You can purchase the gel (most commonly used for sunburn pain), or grow your own. Snip a leaf directly from the plant and rub the gel on afflicted joints as you would lotion.

• MARCH 2019

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Karta Purkh Singh Khalsa, DN-C, RH, specializes in Ayurveda and herbalism, and has more than 40 years of experience in holistic medicine. Visit him online at kpkhalsa.com.

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ANSWERS TO YOUR HE ALTH QUESTIONS

Strengthen Your Lungs Get help for a nagging cough and combat air pollution with natural therapies for healthy lungs, from applying a mustard poultice to going for a walk in the woods ///BY EMILY A. KANE, ND, LAc

Emily A. Kane, ND, LAc, has a private naturopathic practice in Juneau, Alaska, where she lives with her husband and daughter. She is the author of two books on natural health, including Managing Menopause Naturally. Visit her online at dremilykane.com.

: My lungs seem weak. I live in a fairly large city, and the pollution really bothers me. I cough a lot, but it’s not like I have a cold or flu. How can I strengthen my lungs?

—Joni E., Cleveland

Good question! For starters, always inhale through your nose when possible. The nose hairs help filter out particulate matter, something that is unavoidable when you’re breathing in city air. At the most basic level, the lungs are responsible for delivering oxygen into the bloodstream, and they provide a very fancy filtration system. Coughing is a functional response to clearing irritants. Asthma and hay fever are the two major types of lung distress that do not involve infection. If a person’s immune system can’t handle a noxious insult to the lungs, bronchitis can develop. If not resolved, this can further deepen into pneumonia.

Herbal Teas, Manuka Honey, & Green Tea If you do not have an infection (which usually includes fever, fatigue, and colored phlegm), then avoid antibiotics. Pure water and warm teas are fantastic medicine for your lungs. Don’t neglect these

simple remedies. Readily available teas—or Glutathione & NAC volatile oils, which are useful diluted with The most important antioxidant hot water and taken as a steam inhalation for our lungs is glutathione (GSH), (see “Using Essential Oils for Congestion,” a sulfur-containing compound. p. 21)—to help clear your lungs include This molecule is composed of three eucalyptus, thyme, myrrh, sandalwood, amino acids: N-acetyl cysteine (NAC), fennel, and lobelia. If you have a nagglycine, and glutamate. NAC is the ging cough, 1–2 tsp. of manuka most prevalent part of GSH and honey in fresh-squeezed helps thin mucous secretions hot lemon water can be and make coughing more Did You miraculous. Other effecproduction. I call NAC the Know? tive herbs for coughs “discount glutathione” Warm herbal teas are fantastic medicine include hyssop, cypress, because GSH (especially for your lungs. cedarwood, bergamot, in the optimal liposomal Try eucalyptus, thyme, chamomile, and cajeput form) is quite expensive. myrrh, sandalwood, fennel, or lobelia. (similar to tea tree). Green When I’m helping a patient tea, high in the pigment epiwho is at risk of moving from catechin, is one of my favorite a sore throat to a chest infection, gentle bronchial stimulants. If you’re I encourage them to sip on my favorite prone to asthma or hay fever, consider GSH (Readisorb), 1 tsp., 5–8 times daily drinking green tea regularly. for 3–5 days. This almost always prevents a full-blown lung infection.

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USING ESSENTIAL OILS FOR CONGESTION Here’s a natural way to ease congestion in your lungs and sinuses: Place 5–6 drops of pleasing essential oils* into a fairly large bowl and add 2 cups of hot water. Sit comfortably at a table so you can place your face over the steaming bowl and cover it all with a towel over your head and shoulders so no steam escapes. Keep your eyes closed and your forearms resting on the table on either side of the bowl. Breathe in the aroma of the steam deeply for several minutes. Bonus: you’ll get a nice facial as well! *Easy-to-find essential oils to try are eucalyptus, thyme, myrrh, sandalwood, fennel, hyssop, cypress, cedarwood, bergamot, chamomile, and cajeput.

Sulfur

Hidden Causes of Weak Lungs

In the old days, before antibiotics, sulfur was often the antimicrobial medicine of choice. Native Americans revered the sulfurous hot springs all over the country. On the arduous journey home after Sacagawea escaped her captors, she was said to have developed pneumonia, but cured herself by lying next to a sulfur hot spring and breathing in the fumes and resting for several days. For patients with bronchitis or the beginning stages of pneumonia, I apply a mustard poultice (mustard is yellow because of the high sulfur content) to a patient’s chest in the office and park them under a heat lamp for 20 minutes to help clear their lungs.

Besides food irritants (which you can avoid) and environmental pollutants (which are harder to avoid, but good masks can be found at ICanBreathe.com), overly sensitive lungs may signal an immune deficiency or inability to clear pollutants. You may need to dig a bit to figure out what’s bothering your lungs. Low tryptophan and low vitamin B12 levels both contribute to troubled lungs. Food additives (artificial dyes, especially the yellow tartrazine, preservatives, and sulfites) are well-known irritants. Beer and wine are high in sulfates, as are commercial salad dressings, “dressed” potatoes (like potato salad at a restaurant), and prepared dips.

Asthma Triggers Another type of lung irritation is asthma, which has become increasingly common. Triggers include dust mites, cockroach droppings, pollens, feathers, and food allergens (especially dairy, but also eggs, shellfish, peanuts, wheat, chocolate, citrus, and food colorings). You can control what you put in your mouth better than what’s floating around in the air—so make sure to exert control over your allergy response by assessing food irritants. If your symptoms are worse in the spring, tree pollens are probably the culprit. If worse in the summer, grass and weed pollens are usually the problem. Some people develop hay fever in response to airborne fungal spores, which are most prevalent from April to November, or during rainier seasons.

Hydration

Day-to-Day Strategies Day-to-day strategies to keep your lungs healthy are similar to keeping the whole of you healthy: drink plenty of water, get enough sleep, and eat a healthy, plant-based diet. If you need animal protein and digest it well, free-range eggs and wild salmon are good choices. Also, spend time outside in nature whenever possible. Trees inhale carbon dioxide and exhale oxygen—we couldn’t survive without them. The Japanese have a cherished tradition that has been celebrated around the world called “forest bathing.” We might call it a walk in the woods. Keep your lungs healthy—and help keep the planet healthy—by advocating for green spaces in your community.

Do you have a question for Dr. Kane? Email it to editorial@betternutrition.com with “Ask the ND” in the subject line.

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Angelica: A Saintly Herb Discover how this herbal gem can help clear up coughs, tame menstrual cramps, ease stomach problems, including heartburn, gas, and bloating—and more ///BY KARTA PURKH SINGH KHALSA, DN-C, RH

Angelica root (Angelica archangelica) is a perennial herb that has been cultivated since ancient times. In Northern Europe, the plant has been used as medicine and food since at least the 10th century. The plant is part of the parsley family, with large leaves, umbels of white or greenish-white flowers the size of a grapefruit, and bright green stems that are sometimes tinged with purple. Angelica is unique among the parsley family for its aromatic odor, different from fennel, parsley, anise, or caraway. It has been compared to musk or juniper. In the wild, the plant dwells in damp spots, especially along streams, rivers, and ocean beaches, where there is plenty of sunlight. The thick taproot is the useful part, although the stems are eaten, similar to celery.

cough, bronchitis, and cold or flu root (Gentiana lutea), and 40 percent symptoms. Historically, it’s also used to caraway seed (Carum carvi). Angelica treat bladder infections and rheumatic root is listed in the German Drug Codex, conditions. As a hot diaphoretic tea, a supplement resource for pharmacists. it will bring down fevers. * Antiviral: A paper in Food and Gastrointestinal: In German Chemical Toxicology reported pediatric medicine, angelica that angelica has antiviral root is often used to constituents that can help treat gastrointestinal fight Herpes simplex 1 disorders. German and Coxsackievirus B3. doctors rely on a * Anxiety: A recent While the taproot of the stomach tea made Chinese study found angelica plant is useful with 20 percent that angelica has an medicinally, the stems can be eaten, similar angelica root, antianxiety effect to celery. 40 percent gentian comparable to Valium.

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From Indigestion to PMS: Angelica’s Top Uses

* Digestive: Angelica is a warming,

decongesting, aromatic, and bitter herb. It’s widely used as a digestive aid, appearing in traditional aperitif formulas. It helps stimulate appetite and ease indigestion, bloating, and gas. The herb is also used to combat a sluggish liver. Menstrual: The root helps stimulate circulation, so it relieves menstrual cramps by warming, relaxing, decongesting, and stimulating blood flow. It can also bring on delayed menses or benefit PMS. For this purpose, combine angelica with hibiscus flower and rose petal. The circulation benefits also lend it to migraine treatment. Respiratory: Angelica has an expectorant effect on the lungs and can help soothe and heal asthma,

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HOW TO TAKE ANGELICA Don’t confuse European angelica with Chinese angelica (dong quai, or Angelica sinensis). The Ayurvedic species, Angelica glauca, has similar properties to European angelica. The herb often finds its way into Ayurvedic formulas for emotional balance. It is sometimes combined with arjuna bark, rose petal, and white sandalwood to balance emotions and restore bliss and inner strength. Nutmeg and gotu kola may be added to balance the connection between the heart and the mind. It’s common to add one quarter teaspoon of angelica powder to a basic female aging formula.

product PICKS A typical Western herbalism dose is 4 grams per day as a tea or in capsules. The standard tincture dose (1:5) is 0.5–2 ml, three times daily. Angelica is considered safe, but prudence dictates abstaining during pregnancy. People taking angelica should avoid excess sun exposure because the herb can increase the skin’s sensitivity to sunlight. However, the dose that produces this effect is extremely high in most cases, so just use caution.

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Karta Purkh Singh Khalsa, DN-C, RH, specializes in Ayurveda and herbalism, and has more than 40 years of experience in holistic medicine. Visit him online at kpkhalsa.com.

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• MARCH 2019

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naturalBEAUTY Hyaluronic acid (HA) is a moisture magnet that can draw up to 1,000 times its weight in moisture into the layers of the skin. It’s a clear, gooey substance that, when added to skincare products, instantly fills in lines and wrinkles, plumps skin so it looks smoother, and improves skin’s elasticity. “HA is a naturally occurring glycosaminoglycan that is produced

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On product labels, look for sodium hyaluronate or hydrolyzed hyaluronic acid, forms of HA that penetrate the skin more easily.

drawing moisture up from the underlying dermis into the upper surface layers.” To overcome the large size of the HA molecule, many serums and moisturizers contain sodium hyaluronate (hyaluronic acid in salt form) or hydrolyzed hyaluronic acid (broken-down hyaluronic acid). Both contain smaller particles than hyaluronic acid, which penetrate into skin more easily. One form of hyaluronic acid isn’t better than the other—in fact, if a product contains more than one form, skin can reap the benefits on multiple levels. Cohen adds, “Hydrolyzed HA and traditional HA prove to be an effective combination that penetrates into the skin to hydrate the lower portion of the epidermis.” With age, your body produces less of its own hyaluronic acid, so your skin becomes drier, thinner, and wrinkled. Since HA attracts and retains moisture, it is a key ingredient in rehydrating and anti-aging skin serums, moisturizers, eye creams, and toners. Hyaluronic acid also provides soothing and healing for irritated or cracked skin. The lightweight texture makes it ideal for all skin types, even sensitive and acne- or rosacea-prone skin. Hyaluronic acid has long-term benefits as well. Over a sustained period of use, it helps restore the skin’s barrier function, creating another layer of defense against environmental aggressors, such as the sun, pollution, and free radicals. Sherrie Strausfogel is the author of Hawaii’s Spa Experience: Rejuvenating Secrets of the Islands (the first book to feature aromatherapy in its pages). Based in Honolulu, she writes about beauty, spas, health, cuisine, and travel. Her work has appeared in more than 100 magazines, newspapers, guidebooks, and websites.

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Head-to-Toe

Detox Plan Celebrities trumpet it. Infomercials drone on about it. Here’s what you really need to know about cleansing each of your body’s major detox organs By Karta Purkh Singh Khalsa, DN-C, RH

ll holistic healing systems share two core concepts: ensuring that the body eliminates its metabolic wastes and preventing harmful substances from entering the body and wreaking havoc. Health maintenance is relatively simple—give your body what it needs, and avoid letting it have too much of what it what it doesn’t need. Still, imbalances occur, and when you are exposed to noxious substances, they may not get eliminated quickly or efficiently enough. Cleaning out these “toxins” that build up in your body leads to renewed strength, overall health, and vitality. Turn to botanical medicines to enhance your body’s major detoxification pathways. Some signs that your body needs help with internal cleansing include low energy, brain fog, weight gain, dark undereye circles, rashes, dull skin, insomnia, poor digestion, canker sores, nausea, insatiable hunger, moodiness, and leg cramps. Here are a few of the best herbs to support a whole-body cleanup.

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For Your Liver The liver is the body’s chief organ of detoxification, so it’s only fitting that any sensible program begins here. Few herbs are more widely used than burdock root (Arctium lappa) for detoxifying the liver. British herbalists, especially, esteem burdock for just about any liver toxicity condition, including eczema, psoriasis, and boils. A member of the daisy family, burdock is loaded with anti-inflammatory flavonoids, lignins, and bitter glycosides. In a series of studies, scientists in Taiwan recently confirmed burdock’s powerful liver-protective effects. In Japan, you’ll find burdock root served as a food known as gobo. Bearing a resemblance to a long brown carrot, burdock can be prepared similarly, as a fresh juice or a stir-fry. If you prefer, use burdock root in capsules at a dose of 5 grams per day. Dandelion has been used for centuries by herbalists the world over, who have long held this common lawn weed in high regard. Dandelion is a major herb in at least three ancient herbal traditions—Western, Chinese, and Ayurveda—which use it to treat conditions including jaundice. This root is bitter and a bit salty, due to its high mineral content. A Korean test-tube study found that dandelion extract inhibits oxidative stress and inflammatory responses. Another paper reports that a water extract of dandelion reduced oxidative stress and liver injury. And an Israeli study testing dandelion root extract showed similar results. Human studies on dandelion are hard to come by, but one interesting 2011 test-tube experiment concluded that dandelion root extract presents a potential nontoxic adjunct therapy to conventional leukemia therapy. Take 5 grams per day in capsules or enjoy a cup or two of dandelion root tea each day.

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For Your Skin Sarsaparilla (Smilax officinalis), native to tropical America, has a history of European use as a blood purifier dating back to the 16th century. Several compounds in sarsaparilla have been shown to be effective in treating psoriasis and dermatitis, diseases often related to toxicity within the body. In a controlled study, one of these components, sarsaponin, greatly improved symptoms in 62 percent of patients, and completely cleared the disease in 18 percent. Another study found that sarsaparilla saponins showed anti-inflammatory effects by inhibiting COX-2 enzymes. And a 2016 scientific paper found that sarsaparilla reduced dermatitis. The flavonoid astilbin is the major active component that is extracted from the rhizome of sarsaparilla, which has been widely used in China to treat inflammatory and autoimmune diseases such as psoriasis. Sarsaparilla binds endotoxins, bacteria byproducts that are absorbed from your digestive tract. If these endotoxins evade the liver and circulate in the blood, they contribute to gout, arthritis, psoriasis, and fever. Take 3–12 grams of sarsaparilla root per day as a tasty tea, or the equivalent in capsules. Chinese violet leaf is bitter and cold, so it is useful in targeting inflammation, making it one of the most widely used Chinese herbs for skin inflammation. Traditional Chinese medicine says that it is used to “cool heat, disinfect, and detoxify.” Violet also has some antibacterial action, so it might be a particularly good match for inflamed, infected, toxic skin. A 2016 study confirmed its anti-inflammatory effects. Take violet leaf as a tea. Start with a teaspoon of the dried herb, brewed, and work up to as much as 30 grams of the dry weight of the herb, brewed, per day, as necessary. The Western herb wild pansy (Viola tricolor) is very similar and can be substituted.

Detoxifying Dandelion and Bitter Greens Salad with Tarragon-Lemon Vinaigrette Serves 4

This colorful salad is brimming with liver-cleansing dandelion and other bitter greens. Mix in extras, such as artichoke hearts, steamed asparagus, cubed jicama, avocado, pomegranate seeds, grated celery root, basil leaves, tomatoes, and/or raw garden peas, for each serving. Salad 2 cups dandelion greens, thick stems trimmed 2 cups chicory leaves, outer ribs discarded, leaves torn into 2-inch pieces 2 cups baby arugula 1 medium Belgian endive, sliced into ½-inch-thick rings (1 cup) 1 medium carrot, grated (½ cup) 1 small fennel bulb, thinly sliced (½ cup) ¼ cup thinly sliced celery ¼ cup chopped parsley Vinaigrette ½ cup olive oil ½ cup lemon juice 2 Tbs. chopped fresh tarragon 2 cloves garlic, minced (2 tsp.) Combine salad ingredients in large bowl. Shake together vinaigrette ingredients in small jar with tight-fitting lid. Toss one serving of salad with just enough vinaigrette to lightly coat leaves. Serve immediately. Per serving: 300 cal; 3g prot; 28g total fat (4g sat fat); 13g carb; 0mg chol; 80mg sod; 5g fiber; 4g sugar

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• MARCH 2019

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For the Blood

For Your Kidneys

Detox your blood with a cooling herbal food. Known mainly as a striking vegetable, globe artichoke (Cynara scolymus) is an excellent detoxifier of the liver and gallbladder. Artichoke contains cynaropicrin, a sesquiterpene lactone that accounts for its characteristic bitter taste. Another substance found in artichoke, cynarin, promotes bile flow and has antitoxic liver functions similar to milk thistle. The globe artichoke brings blood to the liver and supports regeneration. It reduces blood fats, including cholesterol, and effectively treats gallstones, effects that also make it valuable in treating obesity. One study showed a significant reduction in elevated cholesterol (12.2 percent) and triglyceride (5.7 percent) levels in people who took artichoke extract. These patients also lost body weight. Another study with artichoke extract produced a significant reduction of cholesterol and an 11 percent improvement in general well-being over a period of 12 weeks. Artichoke leaf is normally consumed as a vegetable, but you can also juice the raw globe. Artichoke extract, made from the whole plant, is available as a dietary supplement.

Punarnava (Boerhaavia diffusa) is a unique herb that helps maintain efficient kidney and urinary functions. Punarnava is a mild, well-tolerated diuretic, antispasmodic, and anti-inflammatory agent in the urinary tract. The anti-edema action is beneficial for disorders involving water retention, including congestive heart failure, asthma, scanty urine, and internal inflammation. A 2014 review paper found multiple benefits for the urinary system, including reducing kidney stones, inflammation, edema, and liver damage. Use 250–500 mg per day in decoction or capsules.

For Your Digestion & Colon Triphala, an Ayurvedic combination of the fruits amalaki, haritaki, and bibhitaki, is a classic herbal remedy for long-term digestive help. It tones the intestinal walls, detoxifies the system, and promotes easy evacuation. Triphala is suitable for children and is ideal for older folks who need just a little daily help with regularity. As a short-term laxative to detox the colon, use 6 grams per day. An easy bowel movement should come in about 8 hours.

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THE ULTIMATE The popularity of the high-fat, low-carb keto diet for weight loss has skyrocketed. But some underlying mechanisms and other benefits don’t get much attention and aren’t widely understood. Here’s what you need to know By Vera Tweed

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GUIDE M

y body weight has been the same since I was 20— never changes,” says Laurie Steelsmith, ND, a naturopath in Hawaii and author of Growing Younger Every Day. She decided to go on a keto diet not to lose weight, but to experience its effects. “After about 3 weeks, I felt fantastic, I had so much energy, and kept going,”

she says. After following the diet for two months, Steelsmith started modifying it in a way that maintains improvements. “I no longer have low blood sugar—ever,” which had been a problem before keto, says Steelsmith. “My tendency was not to eat because I get busy, so I got ‘hangry,’ and then I got irritable, and

then I felt crummy,” she recalls. But that cycle is gone. One day after breakfast, she went on a six-hour hike up a mountain. Afterward, she knew it was time to eat but wasn’t very hungry, still had plenty of energy, and mentally felt on top of her game. Before keto, she would have been hungry, and likely hangry, long before the end of the hike.

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THE KETO THEORY The keto diet changes metabolism by shifting the human body’s fuel source from blood glucose to ketones, chemicals the liver makes when fat is burned to generate energy. A perfectly healthy human body could switch from one fuel to the other as needed, much like a hybrid car that uses either gas or electrical power. However, the large amount of carbohydrates that most people eat has broken that switch, blocking fat from being used as an energy source. The keto diet forces the switch to turn on. “You’re burning fat, which is in your diet, but you’re also opening up pathways that allow you to eat yourself—you can liberate and mobilize fat, and your brain senses that energy,” says Dominic D’Agostino, PhD, a neuroscientist at the University of South Florida who has been researching keto diets and supplements for over 10 years. “If you’re on a really high-carbohydrate diet and you go four or five hours without food,” he adds, “your brain senses an energetic crisis because it doesn’t have quick or easy access to the fat.” If it did, there wouldn’t be a problem. Fat burning and keto production are also triggered by fasting, which is why people can survive without food for weeks. Intense or prolonged exercise can also trigger temporary ketone production.

WHY KETO TRIGGERS WEIGHT LOSS Scores of dramatic before-and-after photos, shared online by keto adherents, might give you the idea that there’s something magical about eating a lot of fat. But this isn’t why the keto diet works. “It helps you lose weight, but it does it by calorie restriction, because it helps you regulate your appetite,” says D’Agostino. “It’s really changing brain chemistry,” he adds. “Instead of your appetite controlling you, the diet allows you to control your appetite, to moderate your intake, and to really control what you eat.”

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Keto Benefits Beyond Weight Loss The keto diet originated in 1921 as a treatment for type 1 diabetes (before the invention of diabetes drugs) and seizures among children with epilepsy. Since then, studies have found that it may assist in the treatment of certain diseases, including: Type 2 diabetes

Cancer

Digestive disorders

Prediabetes

Amyotrophic lateral sclerosis (ALS)

Autoimmune diseases

Acne and eczema

Alzheimer’s disease

Gout

Polycystic ovary syndrome (PCOS)

Traumatic brain injury

Fatty liver disease

Seizure disorders

In addition, because the keto diet lowers unhealthy levels of blood glucose, it may lower risk for atherosclerosis, heart disease, and stroke.

KETO DIET BASICS The carb content of keto diets is typically counted as net carbs: the amount of total carbs in a food minus its fiber content. Total net carbs per day range between 20 and 50 grams, much lower than the typical American diet, which contains between 200 and 300 grams of total carbs. No one officially tracks the nation’s net carb consumption, but it’s estimated that we eat an average of 15 grams of fiber daily. Subtracting the fiber from total carbs, average daily net carbs would be around 185 to 285 grams—dramatically higher than keto diet levels. The carb calories are replaced mostly by fat, as in healthy fat. Protein levels don’t dramatically change and shouldn’t be too high, as too much protein can prevent fat burning. Although we don’t usually turn protein into blood glucose, it can happen on a low-carb, high-protein diet. The proportion of fat calories in a keto diet can vary from 60–75 percent. Protein would be about 20 percent, and carbs would make up the rest. This, says Steelsmith, is how a strict, very low-carb keto diet would compare with a standard American diet:

Standard American Diet

Keto Diet

Approximate % of Calories

Protein 16%

Protein 20%

Fat 34%

Carbs 5%

Carbs 50%

Fat 75%

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DIFFERENT TYPES OF KETO DIETS The idea of a high-fat diet may seem inherently unhealthy—fast-food burgers without buns or fries, for example, an approach sometimes called “dirty keto.” But since the purpose of the diet is to improve health, fats should be healthy ones. Grass-fed meat, organic butter or ghee, and organic dairy products are popular. (Although milk is discouraged because, unlike cream, butter, yogurt, and cheese, it contains significant amounts of lactose, a form of sugar.) But the keto principle can be applied to any type of diet. Steelsmith’s pre-keto diet was gluten-free, sugar-free, and dairy-free, and she isn’t a fan of red meat or added animal fats, so she worked out a keto plan that suited her own style of eating. “It was a very satiating diet,” she says, “and it all tasted great.” Here’s an example of what she eats in a day, designed to contain no more than 30 grams of net carbs: Net Carbs Breakfast

3.5 g

½ cup coconut yogurt ⅛ cup hemp hearts

¼ cup blueberries

4.5 g

Green tea with 2 teaspoons MCT oil

Lunch

Grilled chicken and avocado

Snack

¼ cup olives with olive oil and lemon juice

Dinner

Sautéed greens such as chard, I cup cauliflower rice, and a salmon burger on salad Total net carbs for the day:

TARGETED KETO SUPPLEMENTS By reducing carbohydrates, a keto diet dramatically reduces the amount of blood glucose available as fuel, and it takes a while for fat burning and ketone production to ramp up as the alternative fuel. During this transition period, “keto flu,” with symptoms such as fatigue and brain fog, can make it difficult to stick with the diet. “You go through this glucose withdrawal, and it’s essentially the brain lacking the energy that it needs,” says D’Agostino. But specific supplements can help. “If you elevate ketones a bit

through these products,” he says, “that can really help you adhere to the diet and maybe prevent a lot of the keto flu or brain fog.” Supplements of beta-hydroxybutyrate (BHB) are actual ketones in a pill or powder, and studies have found that they effectively raise ketone levels in the human body. In addition, MCT oil from coconut is a fast-burning fat that helps enhance natural ketone production. In more than a decade of research, D’Agostino has found that the most effective way to use these is in combination, in powdered form. As well as reducing keto

10 g 27 g

flu symptoms, he says, “They can augment the therapeutic effects of the diet.”

HOW TO TAKE KETO SUPPLEMENTS BHB can have a gentle laxative effect if you take more than your body can absorb. D’Agostino recommends using BHB and MCT oil in powdered forms, which are designed to mix with water. Take equal amounts of each. Start with half the suggested dose, or about 5 grams of each, and gradually work your way up to a full dose. Your body will learn to absorb more, but if you experience a laxative effect, take a little less.

KETO PRODUCT GUIDE Ancient Nutrition Keto Fire is packed with ketone-activating ingredients such as BHB and digestive enzymes.

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Trace Minerals Research Keto Electrolyte Tablets help combat symptoms of “keto flu” with a full-spectrum of electrolytes, plus vitamin B6 and magnesium.

Perfect Keto Exogenous Keto Base is a powdered mix with BHB blend, sweetened with monk fruit.

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SOLUTIONS TO COMMON KETO DIGESTIVE PROBLEMS Tamara Duker Freuman, RD, a New York-based dietitian and author of The Bloated Belly Whisperer, often sees clients who are following a keto diet and experience digestive problems. “People are prone to eating extremely large portions of a limited number of staple foods, such as an entire avocado in a meal, sometimes even more than once daily,” she says. “This can lead to digestive issues that people consuming a more varied diet may be less likely to encounter due to more modest portions of any given food.” These are some of her solutions to common keto pitfalls: AVOCADO, CAULIFLOWER, AND CELERY: These foods can cause gas when eaten in large amounts. Eat smaller portions at any one time, and diversify with vegetables that are less gassy, such as spinach, zucchini, peppers, string beans, cucumbers, and arugula. Try alternatives to cauliflower rice, such as spiralized zucchini or kelp noodles. BRUSSELS SPROUTS, CASHEWS, AND PISTACHIOS: Enzyme supplements of alpha galactosidase can reduce gassiness or other digestive issues. HEARTBURN: Large amounts of romaine or other lettuces make the stomach work hard to break them down and can trigger heartburn. Try cooked vegetables instead. DIARRHEA: A combination of high fat and low fiber can lead to diarrhea. Soluble fiber, such as an acacia fiber supplement, can help. CONSTIPATION: Lack of fiber is usually the cause. Eat the full amount of low-carb vegetables that fit your keto plan and, if necessary, take a soluble fiber supplement. Or, take magnesium at night, which can loosen stools if you take enough. LOW-CARB FLOURS: Coconut flour is very dense, absorbs a lot of water, and can be hard to digest. Almond flour is easier on the stomach and a good source of fiber. INULIN: Found in many low-carb packaged foods, and in low-carb pasta made with Jerusalem artichoke flour, inulin is a type of fiber that can cause digestive problems. SUGAR ALCOHOLS: Sugar-free sweeteners whose names end in “-ol,” even if they’re considered natural, can cause digestive upset. Look for other natural sugar-free sweeteners, such as stevia or monk fruit.

ELECTROLYTE DEPLETION AND DEHYDRATION A keto diet increases loss of fluids, and electrolytes—including sodium, magnesium, and potassium—are excreted during the process. Drinking half your body weight in ounces of water, eating salt, and taking electrolyte supplements can help to prevent a shortfall. Some electrolyte supplements are specifically formulated to support a keto diet.

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HOW TO START A KETO DIET Steelsmith recommends educating yourself about the diet as a first step. Then calculate your personal nutritional needs. She’s found that it’s easiest to start with a net-carb limit of 50 grams, and once you get used to eating that way, gradually reduce the carb limit over time. Initially, use an online calculator or an app (ketodietapp.com offers both) to work out what to eat to achieve your personal

goals. And then make a plan and a shopping list, and take the plunge: Get rid of the foods you won’t be eating, stock up on those you will, and get keto supplements to help you stay on track. Doing the diet with a partner may be easier, or you can find buddies online. You might want to track everything you eat for a while, but with time, you’ll develop a new sense of what to eat. It’s a process, says Steelsmith. “It’s re-educating your own perception of your body.”

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asktheNUTRITIONIST/

ANSWERS TO YOUR FOOD QUESTIONS

Are You Starting Your Day with Hidden Sugar? To stop mid-morning sugar cravings, replace traditional breakfast foods with more substantial morning fare ///BY MELISSA DIANE SMITH

: I routinely start the day with some type of breakfast, but by 10 or 11 a.m., I feel tired and irritable and crave sugar! Can you offer some nutrition suggestions to help?

—Nancy D., Oklahoma City

Melissa Diane Smith is an internationally known journalist and holistic nutritionist who has more than 20 years of clinical nutrition experience and specializes in using food as medicine. She is the cutting-edge author of Going Against GMOs, Going Against the Grain, and Gluten Free Throughout the Year, and the coauthor of Syndrome X. To learn about her books, long-distance consultations, nutrition coaching programs, or speaking, visit her websites: melissadianesmith.com and againstthegrainnutrition.com.

It’s surprising, but most foods that we typically eat for breakfast either contain hidden sugar or act very much like sugar in the body. This means that they disrupt blood sugar balance, which in turn leads to cravings for sugar a few hours later. The only breakfast food exception is eggs. But many people pair their eggs with blood-sugar-spiking foods such as toast, or with sugar-packed foods such as ham or bacon. To stop this blood sugar roller coaster, it’s important to identify and avoid both foods that contain hidden sugar and foods that spike blood sugar levels. Instead, try to eat blood-sugar-balancing breakfasts that keep your energy levels steady until lunchtime. Oftentimes, that means thinking outside the box.

Healthy Tip!

For a an easy breakfast that won’t spike your blood sugar, skip the toast and eat your eggs with greens instead.

Breakfast Foods with Hidden Sugar Yogurt: Plain, unsweetened yogurt contains good-for-your-gut probiotics and also naturally occurring sugar in the form of lactose (milk sugar). But fruit yogurts, the type of yogurts most people eat, can contain up to 30 grams (six teaspoons) of sugar per serving. That’s like eating dessert for breakfast—a sure way to cause your body to experience sugar cravings a few hours later. Cereals: Granola, granola bars, cereal, and food bars are other quick-and-convenient products that many people eat for breakfast. Although these products contain nutritious ingredients such as pumpkin, nuts, or flax seeds, and sound super healthy, they’re

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a big category of sneaky sugar foods. Granola-based cereals, for example, can have up to 15 grams of sugar. That’s like eating three teaspoons of sugar. Granola bars are worse, with up to 25 grams in a small bar, equivalent to the amount in a chocolate bar. The sugar in bars and cereals may not always come from “sugar,” but from ingredients such as evaporated cane juice, glucose syrup, fructose, honey, maple syrup, brown rice syrup, fruit juice concentrate, and dates. Check labels for these sneaky sugar sources. Meats: Breakfast meats, such as bacon and ham, are sources of protein, which initially seem like good choices. But they, too, contain hidden sugar—in much smaller amounts than other breakfast foods, but amounts that can still prompt sugar cravings in sugar-sensitive people.

Breakfast Foods That Act Like Sugar Other common breakfast foods—toast, English muffins, pancakes, waffles, and muffins—are high-carbohydrate, high-glycemic, blood-sugar-spiking foods. Even if they contain no added sugar, foods made with wheat flour or gluten-free flours such as cornmeal or rice flour contain carbohydrates that break down to sugar quickly, resulting in a rapid rise in blood glucose levels, followed by a drop—a recipe that can easily lead to post-breakfast hunger and mid-morning cravings. And if they contain added sugar, they spell even more trouble. Potatoes are another carb-laden, highglycemic breakfast. Hash browns and home fries—the two most popular potato dishes eaten for breakfast—are on the list of 100 vegetables with the highest glycemic index. Although these side dishes are often eaten with protein-rich eggs, which help moderate the blood sugar response, potatoes are likely the worst vegetables to eat for those prone to sugar cravings.

Breakfast Solutions for Long-Lasting Energy Keep in mind that breakfast is the break to the fast your body has been on since dinner the night before. To change your

SUGAR-FREE BREAKFAST BEVERAGES Breakfast for most people doesn’t just consist of food; it includes beverages too. If you’re drinking fruit juice or sugared coffee or tea with your morning meal, you’re consuming concentrated liquid sugar that can disrupt even the best-balanced food choices. To get the sugar out of breakfast beverages, stop the fruit juice habit and try eating small amounts of whole fruit instead. If you’re accustomed to sugar or sweetened creamers in coffee or tea, take the time to gradually transition to coffee or tea with unsweetened coconut milk, organic half and half, or vanilla-flavored, unsweetened almond milk, cashew milk, or coconut milk. Or use a no-sugaradded coffee creamer such as Nutpods Unsweetened Dairy-Free Creamer or Califia Farms Unsweetened Better Half or Unsweetened Almondmilk Creamer.

breakfast habits in a favorable way and get your day off to a healthy start, shift away from the idea of eating traditional breakfast foods and toward the idea of eating a blood-sugar balancing meal in the morning. Try these tips:

* Include protein, healthy fat, and

* Make sure your breakfast is

sugar-free. Removing hidden sugar means looking at nutrition labels and avoiding foods that contain added sugars, dropping most traditional breakfast foods, and looking for no-added-sugar, lower-glycemic alternatives. Make pancakes, waffles, and muffins out of coconut or nut flour, and include no added sweeteners. For a quick breakfast “bread,” try Paleobased Mickey’s Original English Muffins made from almond and coconut flours. If you can tolerate milk go for full-fat, unsweetened, organic Greek yogurt. In the breakfast meat category, skip the bacon and ham and look for savory rather than sweet dinner sausages, such as Applegate Organics Spinach & Feta Sausage.

slow-burning carbs. Instead of pairing poached or fried eggs with potatoes, place them on top of sautéed greens. Or make omelets or frittatas with eggs, cheese, sautéed onions, spinach, peppers, tomatoes, and/or mushrooms. For something different, try making homemade, sugar-free sausage patties with ground pork or ground turkey, sage, and fennel, and serve them with sautéed cinnamon apples in organic butter or coconut oil. Try dinner leftovers. Breakfast should be any food that gets you off to a good start, so reheated dinner leftovers can make a quick, healthy morning meal. Whether dinner a night or two before was organic steak or hamburgers with sautéed mushrooms, chicken stir fry, or lamb chops and julienne green beans, each of these provide protein, fat, and slower-burning carbohydrates—and they’re quick and easy to reheat. During warmer months, or when you’re short on time, grab some cold, cooked slices of pot roast or chicken, nuts, celery sticks, and fresh berries.

Do you have a question for the nutritionist? We would love to hear from you. Please email your questions to bnaskthenutritionist@gmail.com.

MARCH 2019

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eating4HEALTH/

FOODS & ME ALS THAT HE AL

Protect Your Colon

Easy-to-find and fiber-rich, these seven foods help reduce colon cancer risk and enhance your body’s elimination process ///BY LISA TURNER After a winter’s worth of heavy, fatty foods, your gut may be ready for a thorough spring cleaning. Why it’s necessary: the colon (also called the large intestine) is the cleanup crew of the digestive tract, escorting waste and toxins from the body—so it’s important to keep it healthy. Promote daily detox with these seven foods that can help increase bowel movements, improve gut bacteria, and protect your colon from disease.

➊ Sunchokes, also called Jerusalem artichokes, are high in inulin, a type of fiber that acts as a prebiotic to nourish beneficial bacteria in the intestines, improving their diversity and activity. Be sure to cook sunchokes well to prevent gas and bloating. Recipe Tips: Thinly slice sunchokes, toss with olive oil, salt, and paprika, and roast until tender; dice sunchokes, and sauté with shredded Brussels sprouts, diced sweet potatoes, and garlic for an easy hash; cook sunchokes, celery, and leeks in broth until soft, then purée into a creamy soup.

➋ Raspberries are packed with fiber—a one-cup serving has only 65 calories and 8 grams of fiber, about a third of what you need in a day. They’re also high in polyphenols, antioxidants that have been shown to help protect against colon cancer. Recipe Tips: Combine raspberries, chopped red onions, minced serrano peppers, and lime juice for a fruity salsa; toss raspberries, arugula, goat cheese, and pecans with raspberry vinaigrette; purée raspberries, then stir in chia seeds and let stand until thickened for an easy, raw jam.

➌ Chickpeas are loaded with fiber to promote regularity, prevent constipation, and sweep toxins from the colon—a one-cup serving contains 13 grams, about half the recommended daily intake. Chickpeas and other beans and lentils are also linked with decreased risk of colorectal cancer. Recipe Tips: Toss cooked chickpeas with olive oil, garlic salt, and black pepper, and roast until crispy; combine cooked chickpeas with diced cucumbers, red bell peppers, onions, chopped olives, and feta cheese, and dress with vinaigrette; sauté chickpeas, shallots, finely chopped broccoli florets, and garlic in olive oil for a simple side.

➍ Onions are rich in inulin, flavonoids, and sulfur-containing compounds that fight pathogens in the gut, and studies suggest they reduce the risk of colon cancer. Garlic, leeks, scallions, and shallots have similar effects. Recipe Tips: Thinly slice red onions, combine with apple cider vinegar and honey, and let stand 30 minutes for quick pickles; cut onions into thick slices, brush with olive oil, grill until tender, and sprinkle with minced rosemary; simmer chopped onions with puréed tomatoes, garlic, olive oil, and balsamic vinegar for a savory chutney.

➎ Cauliflower is rich in fiber to prevent constipation and sweep toxins from the colon. And studies show that a high-fiber diet improves gut bacteria, protecting against inflammation and disease. Cauliflower also contains

glucosinolates, compounds found in cruciferous veggies that have been shown to reduce the risk of colon cancer. Recipe Tips: Slice cauliflower heads lengthwise into steaks, brush with olive oil, and grill until tender; chop florets into small pieces in a food processor, and simmer in broth for grain-free couscous; simmer cauliflower, onions, red peppers, spinach, and curry powder in coconut milk until tender.

➏ Papaya contains papain, a naturally occurring digestive enzyme that combats indigestion and constipation. It’s also rich in fiber and antioxidants that fight gut inflammation and improve inflammatory bowel disease (IBD) and other gastrointestinal disorders. Recipe Tips: Purée papaya, Greek yogurt, and lime juice into a refreshing smoothie; thread cubes of papaya on skewers with shrimp, red onions, and green peppers, and grill until tender; toss sliced papaya with avocado, jicama, olive oil, and lime juice.

➐ Oat bran is brimming with beta glucan, a type of fiber that increases the diversity of gut bacteria and may improve ulcerative colitis and IBD. It’s also high in avenanthramides, polyphenols found primarily in oats that have been shown to protect against colon cancer. Recipe Tips: Combine oat bran with coconut milk and cinnamon, simmer until thick, then top with walnuts and chopped dates; stir oat bran and raspberries into vanilla yogurt; add oat bran, blueberries, slivered almonds, and vanilla extract to any batter and cook into waffles.

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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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eating4HEALTH Raspberry-Papaya Oat Breakfast Bowl Serves 2

1. Bring 2 cups salted water to a vigorous

boil in small suacepan. Slowly whisk in oat bran. Bring to a boil, reduce heat, and simmer 3 minutes, whisking frequently.

2. Whisk in coconut milk and honey or

agave. Simmer 1 minute longer, until thick and creamy.

3. Divide between two bowls, and top with raspberries and papaya. Sprinkle with hemp seeds, and serve immediately.

Per serving: 180 cal; 8g prot; 7g total fat (1.5g sat fat); 33g carb; 0mg chol; 590mg sod; 7g fiber; 13g sugar

PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK

This power-packed breakfast has twice as much colon-healing fiber as oatmeal. We combined it with raspberries to protect against colon cancer and papaya to boost digestion and ease inflammation. Substitute mango if you don’t like papaya. Coconut milk and hemp seeds add creaminess and healthy fats; for more serving options, top with chopped cashews, pumpkin seeds, and/or toasted coconut flakes.

½ cup oat bran ¼ cup coconut milk 1 Tbs. honey or agave, or to taste ½ cup frozen raspberries, thawed to room temperature ½ cup frozen papaya, thawed to room temperature and chopped small 2 Tbs. hemp seeds

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healthyDISH/

RECIPE MAKEOVERS FULL OF MODERN FL AVOROR

In Season: Artichokes Catch artichoke fever this spring—this antioxidant powerhouse is one of the best foods for your liver, and it’s easier to prepare than you might think /// BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC

FEATURED INGREDIENT:

likely seen artichoke extract listed. Why? Because this antioxidant-rich plant is a wonderful source of silymarin, which has a long and distinguished pedigree as a plant compound that helps protect and nourish the liver. And artichokes have plenty of it. Their peak season is March through May. Of course, artichokes are only one of the superstar ingredients featured in this lovely dish. Tomatoes are rich in lycopene, an antioxidant that may have anticancer properties. Lentils are packed with healthy fiber. Just about everyone knows about the incredible health benefits of olive oil. And vinegar has been shown to improve insulin sensitivity. —Dr. Jonny

Lentil

Easy Artichoke Lentils Serves 4 as a side dish

This great little recipe is amazingly simple to throw together, tastes great, and is a health bonanza to boot! You can also use frozen artichoke hearts. 2 tsp. avocado or olive oil 2 large shallots, diced 1 large orange or red bell pepper, diced 1 large zucchini, diced 2 tsp. Italian spice blend 1 15-oz. can lentils, drained and rinsed 1 15-oz. can quartered artichoke hearts, drained 1 15-oz. can diced tomatoes, undrained 2 Tbs. balsamic vinegar Sea salt and fresh ground pepper, to taste

Lentils are small, disk-shaped brown, reddish-orange, or brownish-green legumes. They grow on an annual bush-like plant native to central Asia. They’re especially popular 1. Heat oil in large sauté pan over in India, where they’re cooked to a purée called dahl, an amazing-tasting lentil curry. medium heat. Sauté shallot, pepper, Pappadams—those crisp Indian crackers—are made with lentil flower. and zucchini until just tender. (If veggies One of the big differences between beans and lentils is that lentils don’t give you gas, are a little older or tough, cover sauté because they lack sulfur. So if you want the benefits of fiber minus the unpleasant side pan 2–3 minutes to generate steam effects of eating beans, check out this cool little legume. for faster softening.) Of course lentils’ real claim to fame is the fact that they’re absolutely loaded with fiber, especially soluble fiber, which breaks down as it passes through the digestive tract, 2. Stir in Italian spice blend, lentils, forming a gel. This helps control blood sugar by delaying the emptying of the stomach artichoke hearts, and tomatoes, and slowing down the entry of sugar into the bloodstream. Since fiber slows digestion, and cook until hot throughout. it can help blunt sudden spikes in blood sugar and insulin that can cause you to be hungry 3. Stir in vinegar, salt, and pepper again an hour after eating a low-fiber meal. before serving. In the last decade, research has exploded on the microbiome, the name scientists give to the vast ecology of microbes that live in and on our bodies. The good guys in our Per serving: 230 cal; 12g prot; 3g total fat microbiome—the “friendly” gut microbes—simply love fiber. They actually feast on it (0g sat fat); 40g carb; 0mg chol; 690mg sod; and create important compounds from it. 14g fiber; 14g sugar Lentils and beans get a bad rap from the Paleo crowd because they contain lectins, proteins that give some folks digestive problems. But according to NOTES FROM THE CLEAN FOOD COACH Steven Masley, MD—my coauthor on a If you want to “vegucate” this meal even more, spiralize and lightly steam 2 large summer book called Smart Fat—lectins affect only squash, and serve the artichoke lentils over zoodles. Combine that with a simple green salad about 10 percent of the population. For for a quick-and-easy spring meal. It’s filling, but you will feel light after eating because it’s everyone else, lentils are a true superfood. made up of nearly all high-fiber, high-water-content vegetables.

PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK

The liver is getting a lot of attention these days in the health press, and for good reason. It plays a central role in every metabolic process. Everything that you consume gets filtered by the liver. It’s ground zero for detoxification. It’s where fat is burned and broken down. And when your liver isn’t working properly—if it’s stopped up with too much fat for example (as in nonalcoholic fatty liver disease, which affects about one-third of Americans)—well, then, you’re in trouble. Which is why we really like liver-friendly foods and supplements, especially artichokes. If you’ve ever looked at the ingredients on a supplement designed specifically for liver health or detoxification, you’ve

• MARCH 2019

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PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK

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