Better Nutrition April 2020 Issue by Better Nutrition Magazine

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 2020 * betternutrition.com

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Sh i

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Na t u r a l B

HOW TO RECOGNIZE

HISTAMINE INTOLERANCE 5 Labels to Look for When BUYING MEAT

Should You DITCH DAIRY? BN0420_Cover_JS.indd 1

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Shake Up Your Routine

With New Great-Tasting Collagens Garden of LifeÂŽ has expanded its line of Grass Fed Collagen products to meet your specific needs. We are excited to introduce six new, great-tasting Collagen products with added ingredients to empower extraordinary health. From super beauty formulas, to creamers, to greens formulas, we have the clean delicious answer in our collagen powders.

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Is Medical-Grade Liquid Collagen Better For You Than A Powder? Yes. It’s the #1 choice of doctors and hospitals for fat loss, more energy, joint support and better hair, skin and nails. Here’s why...

t’s easy to find a collagen product. It’s not easy to know if it’ll actually work. Hundreds of collagen products have flooded the market in every form, flavor, and at every price imaginable. So when choosing one, how can you be sure you’re making the right decision? With over 40 years of medical use, doctors have done the research for you...

The Collagen That Doctors Recommend to Other Doctors

With over 102 million doses and rising, doctors and hospitals remain steadfast

in their commitment to liquid Type 1 collagen peptides, contained in AminoSculpt®. They are considered the “Gold Standard” by the medical community. Here’s why...

Proven Medical Use

FIRST, these liquid peptides have been used by over 4,700 physicians, clinics, hospitals and health professionals for over 40 years. They’re preferred because they have provided consistent results for decades with a proven safety record, even when used by patients with

serious health problems.

Science Backs Type 1 Collagen vs. Types 2, 3, 4, 5, and 10

SECOND, doctors prefer Type 1 collagen. But, if you’re like most people, choosing the right “type” is confusing. Science has identified 28 types of collagen in the body. 90% of your body’s collagen is classified as Type 1. This is why most published scientific research supports the therapeutic use of Type 1 collagen in peptide form. What most people don’t realize is

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the ONLY collagen backed by three published studies

Medically-Proven Liquid Collagen vs. Collagen Powder

Study 1: Increases Lean Body Mass Without Exercise*1

yes

Used By Over 4,700 Doctors, Hospitals and Health Professionals

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no (12 fl oz)

products available, only AminoSculpt® Collagen from Health Direct® contains the same liquid collagen peptides used by 4,700 health professionals for over 40 years. It’s the original medicalgrade, liquid Type 1 collagen peptide supplement and the only one with: 1 Non-GMO ingredients 1 Grass-fed, pasture-raised collagen only; NO CAFO material. 1 Certified KO kosher 1 Suitable for paleo and keto 1 NO sugar, gluten, dairy, nuts, soy, or grains 1 Over 1,000,000 bottles sold

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References 1

Hays NP, Effects of whey and fortified collagen hydrolysate protein..., J Am Diet Assoc. 2009 109(6):1082-7. 2 Sundell MB, Oral protein supplementation alone improves anabolism..., J Ren Nutr. 2009 Sep;19(5):412-21. 3 Lee SK, Pressure ulcer healing with a concentrated, fortified, collagen protein..., Adv Skin Wound Care. 2006 Mar;19(2):92-6.

*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. Results may vary. ©2020 D&J Vision Marketing, Inc. **Call Health Direct for details on money-back guarantee. Policies may vary among retailers. Please call your local retailer for their policy. Dept 2973.

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Study 3: Repairs Wounds and Skin 96% Better Than Placebo*3

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Although there are many collagen

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The #1 Medical-Grade Collagen™

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CHANGE IN MUSCLE

The Best Absorbing, Clinically-Studied Peptides

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THIRD, doctors prefer collagen peptides in “liquid” form. Most published studies, patents, and realworld medical uses are on liquid collagen. The best liquid peptides are “enzymatically hydrolyzed” (predigested with fruit enzymes) for best absorption, which then provides the best results. Liquids are ready-to-use straight from the bottle, but can also be mixed with any food or beverage. They provide the most collagen in the smallest dose. Plus, they’re safer to take than powders and pills with no danger of choking or difficulty swallowing.

Study 2: Builds Muscle, Prevents Muscle Breakdown*2 COLLAGEN

yes

“Liquid” Collagen is Best

WHEY



40 Years of Hydrolyzing Raw Collagen Into Peptides

that medical-grade Type 1 collagen peptides can build ALL 28 types of collagen, making it a “whole body” collagen. Other collagen types like 2, 3, 4, 5, or 10 simply aren’t necessary with a highly absorbable Type 1 collagen.

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LEAN BODY MASS

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Health Direct guarantees its AminoSculpt collagen will work better than any other collagen or they will refund MORE than you paid! ** For Details: healthdirectusa.com/120

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CONTENTS

April 2020 / Vol. 82 / No. 4

8 NEWSBITES 3 Simple Ways to Make the Earth Better Celebrate Earth Day this year by doing your part to make the planet healthier.

12 IN THE SPOTLIGHT A Brave New (Plant-Based) World Environmental advocate Suzy Amis Cameron shares insights from her new book, The OMD Diet.

14 PASSION BEHIND THE PRODUCT Out of Africa Juka’s Organic Co. brings the bounty of Africa to American consumers.

16 HOT BUYS Creating a Stir New products we’re excited about.

18 CHECK OUT

features 27

2020 Best of Natural Beauty Awards

Radiate beauty from the inside out! Our 12th annual Best of Natural Beauty Awards showcases top natural products in a variety of categories, including hair care, deodorants, face creams, body washes, oral care, and beauty supplements with inside-out benefits. .

Could You Have Histamine Intolerance?

Eczema, migraines, vertigo, allergies, digestive issues—these and other common health problems may all be connected to an underdiagnosed condition called histamine intolerance. Dr. Becky Campbell, author of The 4-Phase Histamine Reset Plan, discusses the causes of this mysterious ailment—and what to do if you think you may have it.

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Strains: the Name of the Game The ins and outs of five of our favorite probiotic strains.

20 ASK THE NATUROPATHIC DOCTOR Should You Ditch Dairy? The plain truth about products made from cow’s milk.

22 HOW I HEALED Restoring Mom’s Heart One woman’s amazing journey from hospice to health.

40 ASK THE NUTRITIONIST Deciphering Meat Labels Grassfed. Natural. Humane. Here’s what all those terms really mean.

44 EATING4HEALTH The ABCs of Vitamin A What you need to know about this vital nutrient.

46 HEALTHY DISH Not Your Mama’s Meatloaf The secret ingredient is chutney.

48 COOK WITH SUPPLEMENTS In Mint Condition A CBD-infused mint-and-chocolate smoothie that’s perfect for spring.

CLICK ON THIS! Resources & References For links to studies cited in our articles and other helpful sites and books, visit betternutrition.com. 5-Ingredient PlantBased Recipes Less is more! Using fewer ingredients can make meal prep faster and easier. These 10 streamlined dishes will cover all your plant-based culinary bases and come together with minimal effort.

recipes include: Ricotta Omelet with Shallots & Arugula

Oven-Baked Garlic Sunchoke Chips

Mango, Jicama, & Black Bean Salad

Pistachio Eggplant Cutlets

Banana-Maple Cashew Pudding New! Editors’ Blog We’re answering questions and sharing natural solutions for everyday wellness. Sign Up for Our Newsletter Receive timely articles, recipes, and exclusive giveaways in your inbox weekly.

Cover photo: adobestock.com; (top left) Pornchai Mittongtare; Styling: Robin Turk; Food styling: Claire Stancer

Carrot Cake with Yogurt-Cream Cheese Frosting—grain-free baking has never looked (or tasted!) so good.

departments

• APRIL 2020 2/24/20 5:06 PM

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†

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Wickett R.R., Kossmann E., Barel A., et al. (2007). Effect of oral intake of choline-stabilized orthosilicic acid on hair tensile strength and morphology in women with fine hair. Arch Dermatol Res, 299: 499-505. Barel A., Calomme M., Timchenko A., et al. (2005). Effect of oral intake of choline-stabilized orthosilicic acid on skin, nails and hair in women with photodamaged skin. Arch Dermatol Res, 297: 147-153. Results may vary.

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For healthy and beautiful hair, skin, and nails

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EDITOR’S LETTER

YO 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

Healthy, But Not Healthy Most of us try to eat the healthiest foods possible, the ones experts recommend and studies deem exceptionally nutritious. But what if some of these “health foods” are actually making you sick? It’s hard to believe that foods like gut-balancing sauerkraut, fiber-packed beans, or vitamin C-rich strawberries could be diminishing your health. But that’s exactly what Dr. Becky Campbell, DNM, DC, discovered when she started investigating a condition called histamine intolerance. While histamine is a normal part of the immune system, it becomes a problem if your body can’t break it down efficiently. This can happen for a variety of reasons, as Campbell explains on p. 34 in “Could You Have Histamine Intolerance?” She shares her own struggle with histamine intolerance and how adopting a low-histamine diet changed her life. A big part of the treatment is to avoid foods naturally high in histamine. Many of my favorite foods are among those highest in histamine—olives, pickles, cheese, figs, avocados, oranges (not oranges!), and the list goes on. Here’s the bright side: If you have histamine intolerance, you may only need to remove problem foods for 1 to 3 months. That seems like a small price to pay for your health. Plus, there are plenty of healthy low-histamine foods to enjoy. If you’re struggling with seemingly unrelated symptoms such as fatigue, migraines, dizziness, allergies, and eczema—despite eating a healthy diet— you may be helped by a low-histamine plan. As the proverb goes, one man’s meat may indeed be another man’s poison.

nbrechka@aimmedia.com

Our Writers

Meet the passionate people behind this issue of Better Nutrition!

Jeannette Bessinger, CHHC, is an awardwinning educator, author of multiple books, and a real food chef. She’s helped thousands of people make lasting changes to unhealthy habits. jeannettebessinger.com Jonny Bowden, PhD, CNS, is a boardcertified nutritionist and the bestselling author of 15 books, including Living Low Carb. jonnybowden.com Becky Campbell, DNM, DC, specializes in functional medicine and clinical nutrition. She is the author of The 30-Day Thyroid Reset Plan and The 4-Phase Histamine Reset Plan. DrBeckyCampbell.com Emily A. Kane, ND, LAc, has a private 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. dremilykane.com Chris Mann is a California-based wellness writer and interviewer with 20 years’ experience in natural health publishing. He is also an entertainment author, journalist, and podcaster. ChrisMann.tv Melissa Diane Smith, Dipl. Nutr., is a holistic nutritionist who has 25 years of clinical experience and specializes in using food as medicine. She is the author of Going Against GMOs and other books. melissadianesmith.com

Sherrie Strausfogel has been writing about natural beauty for more than 20 years. Based in Honolulu, she also writes about spas, wellness, and travel. She is the author of Hawaii’s Spa Experience.

Carlene Thomas, RDN, is a registered dietitian, nutritionist, and food-loving culinary creator in Virginia. She has appeared on CNN, Fox, and Washington DC morning shows. Follow her on Instagram @OhCarlene.

Lisa Turner is a chef, food writer, product developer, and nutrition coach in Boulder, Colo. She has more than 20 years of experience in researching and writing about nourishing foods. lisaturnercooks.com

Vera Tweed has been writing about supplements, holistic nutrition, and fitness for more than 20 years. She is the editorial director at Natural Health Connections and the author of Hormone Harmony and other books. veratweed.com

Neil Zevnik is a private chef specializing in healthy cuisine, with clients who have included Jennifer Garner, Charlize Theron, and the CEO of Disney. neilzevnik.com

Editor in Chief Creative Director Executive Editor Associate Editor Digital Editor Copy Editor Beauty Editor

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

Contributing Editors Vera Tweed, Helen Gray Contributing Writers Jeannette Bessinger, CHHC, Jonny Bowden, PhD, CNS, Becky Campbell, DNM, DC, Emily A. Kane, ND, LAc, Chris Mann, Melissa Diane Smith, Lisa Turner, Neil Zevnik Print Ad Coordinator Kim Hoff Prepress Manager Joy Kelley Prepress Specialist Idania Mentana Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310-873-6952 General Manager Rob Lutz AIM Retail Group rlutz@aimmedia.com 970-291-9029 Integrated Media Sales Kevin Gillespie Director – Eastern U.S. kgillespie@aimmedia.com and Midwest Integrated Media Sales Candice Smith Director – Western U.S. csmith@aimmedia.com 603-361-5762 Retail Development Group 512 Main Street, Suite 1 El Segundo, CA 90245 800-443-4974, ext. 702 Director of Retail Sales Joshua Kelly jkelly@aimmedia.com 800-443-4974, ext. 702 Marketing Designer Judith Nesnadny jnesnadny@aimmedia.com Accounting & Billing Yolanda Campanatto ycampanatto@aimmedia.com

ACTIVE INTEREST MEDIA, INC. AND SUBSIDIARIES

Chairman & CEO Andrew W. Clurman Senior Vice President, Treasurer, CFO, & COO Michael Henry Vice President, IT Nelson Saenz Vice President, Audience Development Tom Masterson Vice President, Production and Manufacturing Barb Van Sickle Vice President, People & Places JoAnn Thomas AIM Board Chair Efrem Zimbalist III

facebook.com/ BetterNutritionMagazine

twitter.com/ betternutrition

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instagram.com/ betternutritionmag

BETTER NUTRITION, ISSN #0405-668X. Vol. 82, No. 4. Published monthly by Cruz Bay Publishing, an Active Interest Media company. 5720 Flatiron Parkway, Boulder, CO 80301; 303-253-6300; fax 303-443-9757. ©2020 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. 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.

• APRIL 2020

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Embrace The Science of a Healthier Life®

At Life Extension, we are passionate about nutrition. We’ve spent 40 years bringing you premium, scientiﬁcally-validated formulations with one goal in mind: empowering you to live longer and feel better.

IFOS™ certification mark is a registered trademark of Nutrasource Diagnostics, Inc. These products have been tested to the quality and purity standards of the IFOS™ program conducted at Nutrasource Diagnostics, Inc. Life Extension will not be liable for any typographical, photographic, or other errors. Prices and content are provided without warranty and are subject to change without notice. Copyright ©2020 Life Extension®. All rights reserved.

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

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NEWS*BITES BY VERA TWEED

3 Simple Ways to Make Earth Better

Choose Meat Wisely Researchers at the University of Minnesota examined the environmental impact of more than 90 types of food

and found that conventional beef production has 3–10 times the negative environmental impact of pork, poultry, and fish. In addition, beef that’s raised with regenerative farming methods can reduce greenhouse gases. Make Plant Foods Count The more plant foods you eat, the more important it is to choose organic. A French study of more than 34,000 people found that environmental benefits of organic were greatest from people who ate the most vegetables.

WHERE TO LEARN MORE

Get Creative with Your Clothes Closet There’s a good reason why Jane Fonda has stopped buying clothes and instead wears what’s already in her closet. Making 1 kilogram of fabric generates an average of 23 kilograms of greenhouse gases, according to global consultants McKinsey & Company, yet nearly 60 percent of clothing goes into incinerators or landfills within a few years of being purchased. Making the most of what you own, recycling, and finding gems in used clothing stores can help to reverse the trend.

Check out 45 Sustainability Resources from Purdue University Global at: www.purdueglobal.edu/blog/student-life/45-sustainability-resources.

Photos: adobestock.com

We all want a healthier planet, but the impact of our diets on the environment isn’t well understood. A Yale University survey of more than 1,000 American adults found that 51 percent said they would eat more plant-based foods if they knew how this simple change would impact the environment. Relevant fact: Producing beef on factory farms emits 20 times more greenhouse gases than beans—for the same amount of protein. But if you aren’t part of the four percent of Americans who are vegan or vegetarian, what can you do?

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NEWS*BITES

Pycnogenol Relieves ED

GLUCOSAMINE Fights Type 2 Diabetes A popular supplement for osteoarthritis for over 20 years, glucosamine also lowers risk for type 2 diabetes. A study of 404,508 people in the United Kingdom examined their lifestyle, health status, and supplement use over a period of eight years. At the beginning of the study, all participants were healthy. Over the years, those who took glucosamine supplements were less likely to develop type 2 diabetes. The supplement had the greatest protective effect on those who initially had elevated levels of chronic inflammation, measured by C-reactive protein blood tests. Even among people who were genetically predisposed to develop type 2 diabetes, researchers also found that glucosamine was protective.

Half of Americans are trying to lose weight but only one in four are following a diet plan, according to market research company The NPD Group. Most are simply being more careful about the foods they eat. Among those following diets, “my own” diet was the most popular response in the survey, followed by a keto diet and intermittent fasting.

REDUCE TOXIC BYPRODUCTS WITH VINEGAR

The high heat of grilling meat creates toxic byproducts that have been linked to cancer, but spraying meat with vinegar can help. Researchers in Brazil charcoal-grilled pork and tested the effects of five vinegars on the formation of polycyclic aromatic hydrocarbons— toxins that are also emitted by cigarettes, cars and trucks, forest fires, volcanoes, and industries that burn fossil fuels. Here’s how much different vinegars reduced the formation of this harmful compound:

82%

Elderberry vinegar

79%

White wine vinegar

66%

Red wine and cider vinegars

55%

Fruit vinegar with raspberry juice

While the study focused on plain vinegar only, consider trying a vinegar-based BBQ sauce or marinade.

These Vegetables Prevent Fatty Liver Disease Indole, a compound found in broccoli and other cruciferous vegetables, can protect against nonalcoholic fatty liver disease, according to research led by Texas A&M AgriLife Research in College Station. With excess body fat, the liver can become marbled with fat, and this can lead to diseases such as cirrhosis or liver cancer. Indole reduces inflammation in the liver, helping to protect against damage and may even reverse it. In addition to broccoli, other cruciferous vegetable sources of indole include cabbage, kale, cauliflower, and Brussels sprouts. In supplements, the compound can be found in indole-3-carbinol.

Photos: adobestock.com

1 in 2 Want to Lose Weight

A patented extract of a French maritime pine bark, Pycnogenol helps to relieve erectile dysfunction in healthy men and those with type 2 diabetes. In a study of 53 men with ED, 32 had type 2 diabetes and the others did not. Compared to taking a placebo, Pycnogenol supplements produced significant improvements in ED symptoms—by 45 percent in men with diabetes, and by 22 percent in men who did not have the disease. In diabetic men, the supplement also lowered cholesterol and blood sugar.

GRILLING?

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IN THE SPOTLIGHT

stay-healthy secrets from leading experts

A Brave New (Plant-Based) World

Environmental advocate Suzy Amis Cameron is on a mission to help you save the planet—and your health—one plant-based meal at a time BY CHRIS MANN

Suzy Amis Cameron, 58, spent years in environmental circles learning about the negative effects of animal agriculture on the planet and human health. “But it never really seemed there were any solutions,” she says. Then one day, a conversation with her husband, Oscar-winning Titanic director James Cameron, helped her see a multipurpose solution was as close as everyone’s fork-holding fingertips. “Everybody eats every day. And you can actually help to move the needle—not only on climate change but your health as well,” says Amis Cameron, who went vegan in 2012. Amis Cameron serves up her healthpromoting, environmentally friendly approach in her book The OMD Plan: Swap One Meal a Day to Save Your Health and Save the Planet. “You don’t have to be perfect,” she says. “And it’s not judgmental.” And it means anything but starving yourself, she adds. “The beauty of being plant-based is you can eat more food. I eat probably twice as much as I used to. It’s pretty amazing.” “One person changing one of their meals a day to a plant-based meal for one year saves close to 200,000 gallons of water and the carbon equivalent of driving from Los Angeles to New York,” says Suzy Amis Cameron, author of the newly released The OMD Plan.

BN: What are some good OMD starter recipes? SAC: My children and husband love plant-based meats. I don’t eat them a lot because I find them to be a little too real. But I think they’re fantastic for transitioning. I use the Beyond Beef Crumbles in my chili recipe, which everyone loves. I often serve it to carnivorous people (who) actually don’t believe that it’s not ground beef. And who doesn’t love a plate of pasta with yummy marinara or puttanesca tomato sauce? I went on a miso kick after I wrote the book. I have it almost every night for dinner. On Sundays, I chop up different vegetables and put them in glass containers. So I just reach in there and grab whatever veggies I have and throw them into my miso. Ten minutes later, I’ve got a delicious soup.

BN: Any other tricks for making the switch from meat to plant-based protein? SAC: One of the things that’s engaged my family and children more than anything is having interactive food. I do it with dinner parties as well, and everybody loves it. We had one recently with Asian food where we made our own spring rolls. The recipe’s in the book, and it’s by my brother Charlie. When you give people the license to eat with their fingers, everybody has some. We also do taco bar night, which is really fun. We do the Beyond Meat crumbles, we do the Gardein chicken strips. We do the plantbased cheeses, the guacamole. We do pizzas and sushi too.

BN: Any tips for stocking your pantry? SAC: The staples to have in your pantry (or fridge) are whatever plant-based milks you like, dried and canned beans, lentils, fava

beans, chickpeas, crushed tomatoes, hummus, and different grains, rice, and pastas. Just basics you can grab and put into things. We use a lot of nutritional yeast, which we call nooch, and spices. We love spicy things in our family, so we have a whole collection of hot sauces. We always have potatoes, sweet potatoes, and different kinds of squashes. We eat seasonally and grow a lot of our own produce. Even people who have apartments can do container growing.

BN: Which sources of omega-3s should be in the OMD kitchen? SAC: If you’re supplementing, I think algae is the best source. But walnuts are amazing. And hemp seeds— hemp hearts have the perfect ratio of omega-3, -6, and -9. Put hemp hearts in smoothies, sprinkle them over a salad, put them in a soup. They have a beautiful, kind of nutty flavor.

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PASSION BEHIND THE PRODUCT

companies fostering personal & global well-being

Out of Africa

Juka’s Organic Co. brings the bounty of Africa to American consumers, one sustainable step at a time I don’t know if it’s on your radar yet, but red palm oil only recently flowed into my consciousness. Not that it doesn’t have a history reaching back 5,000 years or more—it was found in an Egyptian tomb dating back to 3000 BCE. And it has been a staple of home cooking in Africa for centuries. In more recent times, it has been used as an industrial lubricant and as a basis for a multitude of cleansing and beauty products. Red palm oil has proven to have multiple health benefits as well. An article in the NIH Library of Medicine notes that “It has been shown that dietary red palm oil ... promotes the efficient utilization of nutrients ... and improves immune function.” But you will also find a bit of controversy surrounding red palm oil. Like so many beneficial gifts from nature, its growth, harvesting, and production for commercial products have threatened the environment through deforestation and the resulting harm to the climate, indigenous populations, and endangered species.

Spotting a Need in the Marketplace Juka Ceesay wants to fix all that with Juka’s Organic Co. Her mission is complex and caring. She seeks to offer a suite of healthful West African products, to support and encourage women in small West African villages, and to keep the traditional landscape intact. It all began with red palm oil, and blossomed from there. “Growing up, we ate very healthy at my house. This convinced me that most of our health depends on the food we eat and how we take care of our bodies, minds, each other, and our environment,” says Ceesay.

small villages and sourcing palm oil the way it’s been done for centuries enabled her to offer a stable income and financial independence to families in the region. “It is truly humbling every time I’m able to visit our women partners, their praises and songs of gratitude melt my heart. They have so much to offer to the world; they just need the opportunity to do it with dignity,” she says. By sourcing only from small family holdings, Juka’s Organic Co. can help retain and protect the existing landscape. “It is to our benefit as Africans to stand against deforestation, because wildlife and rainforests are what make Africa unique and special,” says Ceesay. Juka’s stable of products now ranges “My dream is to work with hundreds of from culinary to cleansing to beauty, but villages throughout Africa to bring the they all share the same purpose. “What naturally healthy foods they offer to I love the most in this journey is the lives the American mainstream,” says Juka’s we touch in the process,” says Ceesay. Organic Co. founder Juka Ceesay. “My dream is to work with hundreds of villages throughout Africa She felt it was her to bring the naturally healthy privilege to introduce Get the recipe foods they offer to the American people to the healthy for Roasted Halibut with Black Beans & mainstream.” pleasures of African Spinach made with products, something Juka’s Red Palm Oil at that was missing in the betternutrition.com. United States. “When you go to a grocery store you often see an ethnic aisle, with Asian and Mexican and Middle Eastern products, but never African products. Yet Africa has so many great health and natural products that the world could benefit from; and it would also help eliminate or reduce poverty in the continent.”

Tapping Natural Talents & Resources This idea tied into Ceesay’s other passions. Working with women in

Photo: (bottom right) Pornchai Mittongtare; Styling: Robin Turk; Food Stylist: Claire Stancer

BY NEIL ZEVNIK

• APRIL 2020

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CHECK OUT

guide to cutting-edge supplements

Strains: the Name of the Game If you’re using probiotics for specific health issues, it’s good to know where different strains live in the body BY VERA TWEED

Lactobacillus acidophilus: Discovered in the late 19th century, it’s the most widely researched probiotic. It lives in the small intestine and the vagina. Medically recognized for relieving diarrhea triggered by antibiotics, acidophilus has also been shown to relieve other digestive problems, treat vaginal yeast infections, improve resistance to other infections, reduce allergy symptoms, and help lower cholesterol and blood pressure. Lactobacillus reuteri: These friendly bacteria live in the gut and urinary tract, and on the skin. They produce antimicrobial substances that kill harmful bacteria, reduce inflammation, and strengthen the intestinal barrier. A strong barrier stops harmful micro-

environment—walking barefoot on the grass or gardening, for example. In supplements, it can help enhance digestion and immune function, reduce urinary tract infections, reduce symptoms of irritable bowel syndrome, and shorten respiratory illnesses in children.

Is Lactose a Problem for You?

Both Lactobacillus and Bifidobacterium probiotics help to break down lactose, the milk sugar that causes problems with dairy foods for a lot of people.

organisms from spreading through the gut wall into other parts of the body where they can trigger inflammatory diseases or infections, or overall systemic illness. Researchers have observed that when humans eat less fermented foods that contain L. reuteri, inflammatory diseases become more common. Bacillus subtilis: More than 60 years ago, an antibiotic for burns was developed from this probiotic, which lives in soil as well as the human gut. Our supply is enriched by being outdoors in a natural

Lactobacillus rhamnosus: By adhering to the walls of the digestive tract, it helps to maintain the integrity of those walls and reduce the risk of leaky gut, a condition in which food particles leak into the blood and trigger autoimmune reactions and other symptoms. L. rhamnosus also protects against overgrowth of the yeast Candida albicans, which can provoke fatigue, digestive problems, infections, joint pain, and other seemingly mysterious symptoms that are often difficult to diagnose. Bifidobacterium longum: Found in the colon, it helps to break down plant fibers and carbohydrates that can’t be broken down earlier during the digestive process. It reduces inflammation in the digestive system and helps the immune system to resist illnesses more effectively.

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A healthy balance of gut microorganisms can improve your health by enhancing digestion; reducing symptoms of digestive disorders; relieving diarrhea; relieving constipation; fending off infections; reducing risk of skin disorders; and lowering the odds of obesity, high cholesterol, depression, anxiety, heart disease, diabetes, and possibly more. The human gut contains about 1,500 species of probiotics. They can protect the structure of the digestive tract, stop pathogens from multiplying and causing illness, and produce enzymes to help break down food. Each probiotic is part of a genus, a broad category such as Lactobacillus or Bifidobacterium, and each of these is further divided into species. These are some popular species of probiotics found in supplements:

• APRIL 2020

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ASK THE NATUROPATHIC DOCTOR

answers to your health questions

Should You Ditch Dairy? It’s a great source of calcium and other key nutrients, but some experts recommend avoiding it altogether. Here’s the plain truth about dairy BY EMILY A. KANE, ND, LAC

The main problem with milk in the U.S. is that it mostly comes from cows raised inhumanely and fed an extremely highglycemic diet—GMO corn mash and stale pastries from nearby supermarkets. This makes the lactose content of American milk shockingly high. And food products made from such milk, including cheese and ice cream, aren’t any better.

Managing Milk Humans have been consuming milk for centuries without the chronic irrita-

tion frequently caused by standard American milk products. So what can you do to enjoy dairy products safely? Here are a few suggestions: Know where your milk comes from.

Choose milk products that came from happy cows that lived in a pasture full-time. Go with local, small farms where the cows don’t stand all day with machines hooked up to their udders. Always buy organic, and even better, look for dairy products from grassfed cows. Try goat or sheep dairy products. Both are easier to digest (they have smaller fat globules and more medium fatty acid chains than cow’s milk). They are also higher in nutrients: Goat’s milk has more zinc and selenium than cow’s milk, and sheep’s milk boasts more vitamin B12, vitamin C, folate, and magnesium than cow or goat’s milk.

How to Ferment Your Milk First, capture the good bugs. They live everywhere, abundantly, from the air to the soil. A Japanese/Korean method starts with plain white rice plus an equal amount of water. Stir thoroughly with your hands until the liquid looks milky. Strain off liquid and leave it out, uncovered, for 36 hours in a warmer climate or 5 days in a cooler climate where the outside temperature is under 60°F. (You can cook the rice now or later as desired.) A small amount of this liquid can be scooped out with a clean ladle to rinse your face and help restore the acid mantle. Next, fill a large Mason jar about two-thirds full with 10 parts good-quality milk and 1 part of the starter liquid described above. Cover with a breathable lid such as cloth or paper towel. Fairly quickly, the curds and the whey in

Ferment your milk. This can be tricky (see box below), but it’s totally worthwhile because it makes the milk (or milk products) more digestible. Fermentation increases the vigor of our microbiota, the helpful microorganisms that enhance digestion and nutrient assimilation. These bugs produce enzymes and a host of other crucial compounds for human well-being, including neurotransmitters and hormones. Learn about high- and low-lactose foods. Cow’s milk contains the most

of this hard-to-digest natural sugar (skim has more than whole milk). Hard cheeses, such as cheddar, Parmesan, and Swiss, are much lower in lactose and easier to tolerate. Half-n-half, butter, and heavy cream contain even less lactose than cheese and milk, with butter and cream landing at the bottom of the list.

MORE DIY FERMENTED RECIPES Visit betternutrition.com for our new collection of fermented recipes that include MoroccanSpiced Carrots, Ginger-Pear Chutney, and Herbed Vegan Brie.

the milk will separate. This may take up to a week in cooler climates. Keep your ferment somewhere warmish with a stable temperature. You will see a curd form at the top that becomes quite solid. At this point, you could add spices and tinker with the curd, but what you’re really after is the whey. A small amount (¼ cup) of this liquid daily will restore health better than any probiotic. It’s also delicious. The whey will keep a few weeks in the fridge. Seal the jar with an airtight lid. To learn more about Korean Natural Farming and get recipes, start at pureknf.com.

Photo: adobestock.com

I definitely feel better not eating processed wheat. What about milk products? Are they all bad for me too?

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HOW I HEALED

the natural path back to health

Restoring Mom’s Heart One woman’s journey from hospice to health BY VERA TWEED

“I looked for who had At the age of 80, Millie survived this level of Donahue’s heart was heart failure,” she failing so severely that says, and discovered doctors had run out of promising nutritional treatment options— regimens. After trying hospice care was their various approaches, only recommendation. she found one that But a loving family worked: a plant-based and a whole-food, diet designed by Caldwell plant-based diet turned B. Esselstyn, Jr., MD, described things around and today, in his book, Prevent and at 89, Millie is going strong At age 89—9 years Reverse Heart Disease. and living a full life. after doctors recomUsing recipes in the book, “It was very touch and mended hospice care—Millie learned Meg transformed the way the go,” recalls her daughter to play the ukulele. whole family ate. And slowly, Meg. A mother of five, Millie her mother started to regain is an independent woman, her health and brought her heart function and despite a diagnosis of congestive up to the low end of normal, with an heart failure in 2010, insisted on living ejection fraction of 55—enough of an alone. As the deterioration of her health improvement that doctors reduced the continued, so did her reluctance to move dosages of some of her medications and in with one of her children. took her off others altogether. Then, after months of hospitalizations, things changed. Millie’s ejection fraction—a measurement of how well What Worked the heart is pumping blood—dropped For the first few months after leaving the to 10 percent, which doctors consider a hospital, Millie was very ill. She needed point of no return. (A normal ejection food that didn’t require more than 5–10 fraction is between 55 and 70 percent.) seconds to chew, was easy to digest, was very rich in nutrients, and provided a lot of energy in a small serving. Starting the Road to Recovery “Anything that wasn’t a small size Just as her mother was at her worst, Meg, was really overwhelming to her and at the age of 49, gave birth to a daughter, she didn’t want to eat it,” says Meg. three months before the due date. With “That happens when people get sick and her premature baby in intensive care they stop eating.” Lack of appetite was and her mother in the hospital, Meg had another problem, and foods with some her garage renovated into a separate natural sweetness were more appealing. apartment for her mom, and brought Some staples that helped Millie both mom and daughter home. recover included a small bowl of squash That’s when the real work started. soup with hemp seeds, smoothies, and Millie had many prescriptions. “I needed small salads served on small plates. a spreadsheet to keep track of the drugs,” Salads included a lot of greens and other says Meg, and she started researching brightly colored vegetables, with some what could be done to restore her chopped pears or dates, tossed with mother’s health.

avocado and garlic. Salad ingredients were finely chopped into pieces no bigger than one-quarter inch. Smoothies included almond milk; cacao powder; banana; hemp, flax, and chia seeds; and a little date syrup. “It would feel sweet and cool in the throat,” says Meg, “and she could have a cup of it and get in 400 or 500 calories.” Meg adds: “It helps if you have loving people around you.” And as Millie got stronger, she was able to hold and play with her granddaughter, who also helped give her a new lease on life.

Doctors Were Surprised Millie’s doctors couldn’t believe her improvement and asked her what she was doing. But despite witnessing her dramatic recovery, local doctors weren’t sold on her diet. They considered the results anecdotal, rather than scientific, and it seemed too hard for most people to follow. “Sure, compliance is a hurdle,” says Meg. But it can save your life. To help others follow this path to wellness, Meg has cofounded a company that delivers plant-based meals (mamasezz.com).

Resources * Dr. Esselstyn’s Prevent & *

Reverse Heart Disease Program—dresselstyn.com Prevent and Reverse Heart Disease: The Revolutionary, Scientifically Proven, Nutrition-Based Cure by Caldwell B. Esselstyn, Jr., MD The Prevent and Reverse Heart Disease Cookbook: Over 125 Delicious, Life-Changing, PlantBased Recipes by Ann Crile Esselstyn and Jane Esselstyn

• APRIL 2020

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3 forms of vit C + adaptogens + deep hydration

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“A thing of beauty is a joy forever” —John Keats

NATURAL BEAUTY

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• APRIL 2020

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Could You Have

Histamine

Intolerance?

ECZEMA, MIGRAINES, VERTIGO, ALLERGIES, DIGESTIVE ISSUES— THESE AND OTHER COMMON HEALTH PROBLEMS MAY ALL BE CONNECTED TO AN UNDERDIAGNOSED CONDITION CALLED HISTAMINE INTOLERANCE BY BECKY CAMPBELL, DNM, DC

E USIV T: EXCL ERP C X E BOOK -PHASE THE 4 MINE HISTA LAN P RESET

or many years, I suffered from thyroid issues that were driven by gut problems, heavy metals, and viruses. If you read my first book, The 30-Day Thyroid Reset Plan, you may know a little about my story. But what most people don’t know is that one of the most significant issues—in addition to my thyroid symptoms and general ill health—was mast cell activation syndrome (MCAS) and, therefore, histamine intolerance. Mast cells (white blood cells) are responsible for releasing histamine. This isn’t a bad thing unless your body isn’t equipped to break down histamine properly or you’re producing more histamine than your body can handle, which happens to be the case with MCAS. It wasn’t until I started learning about histamine intolerance as a functional medicine practitioner that I finally began to piece together the puzzle. I realized that my symptoms and food sensitivities were being driven by histamine intolerance. I created the plan outlined here. Most of the symptoms I suffered are gone, and I now live a pretty normal life day-to-day.

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What Is Histamine?

Histamine is a chemical your body makes that plays a number of different roles, but its main function is to get rid of allergens. When histamine is released, it causes inflammation to alert the body of potential pathogens. This is a natural part of the body’s immune response, and for those who don’t suffer histamine intolerance, enzymes later break down the histamine to prevent it from building up and causing ill health. Histamine is also involved in digestion through stomach acid as well as the central nervous system, where it works as a neurotransmitter, delivering messages between the body and the brain.

When Histamine Becomes a Problem Histamine can become an issue when it builds up. This can occur when the body is suffering from certain metabolic disturbances, such as a defect in enzymeproducing genes, that make it difficult to break down and metabolize histamine in the proper way. When this happens, histamine can affect the brain, gut, lungs, and cardiovascular system, causing a number of unwanted symptoms, including:

* * * * * * * * * * * * * * * * * * * * * * *

Diarrhea Headaches/migraines Congestion/runny nose Low blood pressure Hives Asthma attacks Eczema/psoriasis Crawling sensations on skin or scalp Hypertension Vertigo/dizziness Fatigue Flushing Facial swelling Red eyes Itchy skin, eyes, ears, and nose Abnormal menstrual cycle Fast heart rate Heart palpitations Difficulty falling asleep Acid reflux or other digestive issues Tightness in the throat Difficulty regulation body temperature/heat intolerance Anxiety

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The 4-Phase Histamine Reset Plan Phase 1 Eliminate If you have histamine intolerance or suspect that you do, the first step is to remove high-histamine and inflammatory foods from your diet for 1–3 months. It’s very important to keep a food diary as a way to help determine which foods are triggering immediate symptoms. This doesn’t mean you’ll have to keep these foods out of your diet forever. The diet may be a temporary measure until your histamine levels stabilize and you start to feel better. However, you may find that you have to keep some foods out of your diet forever. HISTAMINE-LIBERATING FOODS HIGH-HISTAMINE FOODS

Foods that are problematic for those with histamine intolerance include:

* * * * *

* * * * * * * *

Aged Cheese: including goat cheese Citrus Fruits: oranges, grapefruit,

pomelo (exception: you may be able to tolerate lemons and limes) Canned & Cured Meats: bacon, pepperoni, salami, lunch meat, canned meats, hot dogs Dried Fruits: apricots, dates, figs, prunes, raisins Fermented Foods: kefir, Kombucha, sauerkraut, soy sauce, vinegar (gluten-free white distilled vinegar and apple cider vinegar are lower in histamine and may be okay) Fermented Alcohol: beer, champagne, wine especially Legumes: beans, lentils, peanuts, soy Nuts: cashews and walnuts Processed Foods: all types, preservatives are high in histamine Soured Foods: buttermilk, sour cream, sour milk, etc. Smoked fish & these Species of Fish:

anchovies, mackerel, mahi-mahi, sardines, tuna, fish sauce Veggies: avocados, eggplant, and spinach Vinegar-Containing Foods: olives and pickles

These foods aren’t high in histamine, but they cause histamine release in the body.

* * * * * * * * * * * *

Alcohol Bananas Chocolate Cow’s milk Nuts Papaya Pineapple Shellfish Strawberries Tomatoes Wheat germ Many artificial preservatives and dyes

Phase 2 Support the Liver Liver support is critical—too much histamine can lead to liver-enzyme changes, harming the organ. And liver dysfunction can lead to histamine intolerance. It’s therefore important to give your liver some love. Try: EPSOM SALT BATHS

These are a natural way to support the liver through detoxification, and they can also be very relaxing (reducing stress is a big part of controlling histamine intolerance). The magnesium sulfate in Epsom salts is what helps remove built-up toxins from the body. CASTOR OIL PACKS

DAO-ENZYME-BLOCKING FOODS

These foods block DAO, the enzyme needed to break down histamine.

* * * * *

Alcohol Black tea Energy drinks Green tea Mate tea

I recommend castor oil packs, which you can place over your liver to support liver function. Heritage Store makes a starter kit. INFRARED SAUNAS

These are a fabulous tool for anyone with histamine intolerance. They can provide detoxification benefits just like moderate exercise. Infrared saunas are particularly helpful in releasing toxic contaminants such as mercury and lead. Enjoy two or three times per week. SUPPLEMENTS

Supplements to support the liver include milk thistle and NAC.

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Phase 3 Go Deeper Heal your gut—Certain bacteria in the gut can produce histamine, leading to a buildup of histamine in the body while also impairing DAO function. And digestive enzymes are extremely important for those suffering with histamine intolerance, as most people with this condition tend to need help breaking down food properly. If you take a probiotic for gut health, know that some strains of beneficial bacteria can actually raise histamine levels because they are fermented. With limited research on histamine intolerance and probiotics, the following strains have been found to be acceptable for those with histamine intolerance, and they may also be able to lower inflammation: B. bifidum, B. infantis, B. longum, B. lactic, B. rhamnosus, L. plantarum, and L. salivarius. Sooth your stress—Because stress is a big histamine trigger, supporting the adrenal glands is essential to combating histamine intolerance symptoms and lowering inflammation. I highly recommend meditation and visualization. Meditation switches off the genes related to inflammation, while visualization can quickly change your mindset, lower stress when you are experiencing histamine-related symptoms, and aid the healing process.

Meditation switches off the genes related to inflammation, while visualization can change your mindset, lower stress when you are experiencing histaminerelated symptoms, and aid the healing process.

Yes Foods

Here are examples of foods that you can eat freely on a low-histamine plan:

Protein beef, bison, chicken, lamb, pasture-raised eggs, pork, fresh seafood, and turkey

Fruits (fresh or frozen) apples, apricots, blackberries, blueberries, cherries, exotic fruit (star fruit, quince), grapes, melon, and pears

Fats extra-virgin olive oil, ghee, grass-fed butter, and coconut oil

Sweeteners blackstrap molasses, honey, maple syrup, and coconut sugar

Flours arrowroot, cassava, coconut flour, and tapioca

Vegetables

Phase 4 Reintroduce You can now reintroduce certain high-histamine foods into your diet. Try the food for three days and track any symptoms you experience. If you do experience symptoms, eliminate the food right away. You may never be able to eat certain high-histamine foods, even if your body is able to tolerate histamine better. Test each of the foods one by one and keep a very detailed food journal to identify what will and will not work for your body.

Next Steps

Having histamine intolerance can be overwhelming and confusing. However, there are a number of things you can do to feel better and get your histamine levels under control. I’d like to stress the importance of working with a functional medicine practitioner or taking part in my Histamine Intolerance Online Course (DrBeckyCampbell.com) to uncover all of your triggers and support your whole body, so that you can enjoy the absolute best outcome.

fennel, artichoke, arugula, asparagus, beets, bell peppers, bok choy, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, garlic, green beans, greens, jicama, kale, leeks, lettuce, onions/shallots, parsnips, rutabaga, sweet potatoes/ yams, swiss chard, turnip, watercress, and zucchini

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Common Causes of Histamine Intolerance

1 Mast Cell Activation Syndrome (MCAS) In MCAS, a wide range of triggers, such as genetic predisposition, gut microbiome dysbiosis, and infections, cause mast cells to release inflammatory mediators and histamine. When mast cells are triggered, they can spill chemicals into your body, one of which is histamine, causing a wide range of symptoms. There are tests available for MCAS, as well as doctors who specialize in treating it.*

5 Inflammatory Digestive Diseases Inflammatory bowel diseases (IBD), which include Crohn’s disease and ulcerative colitis, are closely linked with issues relating to low DAO, due to the inflammatory effects they have on the body. Histamine levels can also be higher in the gut in IBD sufferers.

Gluten Intolerance

Leaky Gut

Gut Infections*

Gluten can be problematic for more than one reason. Apart from the fact that it is an inflammatory substance, gluten is especially harmful for those suffering from a thyroid condition, as the body can mistake gluten for healthy thyroid tissue and vice versa. Wheat, rye, barley, malt, durum, semolina, farina, farro, graham, and kamut are glutencontaining grains.

Leaky gut is a condition in which the barrier of the intestines becomes “leaky.” When foreign substances gain access to the bloodstream (via small holes that develop in the intestines), they can trigger an autoimmune reaction in the body and create inflammation, skin issues, fatigue, digestive complaints, food allergies, and histamine intolerance.

Microbial and fungal infections and histamine intolerance often go hand and hand. H. pylori, SIBO, Candida, and parasites are gut infections that have been linked to histamine intolerance. Mastic gum, methylmethionine sulfonium (vitamin U), and DGL have been used to successfully treat H. pylori. [Editor’s note: For additional recommendations, view an expanded version of this article on betternutrition.com.]

Nutrient Deficiencies*

Genetic Mutations

Certain Medications

Having a deficiency in certain vitamins or minerals can lead to problems with low DAO. For example, copper and vitamin C help increase DAO function, and they can also be helpful in reducing histamine levels. So having a deficiency can lead to a decrease in DAO or poor DAO function. Vitamin B6 and zinc are also vital players in treating histamine intolerance.

Certain genetic mutations are often linked with histamine intolerance, particularly MTHFR and HNMT genes. MTHFR is needed to make the enzyme methylenetetrahydrofolate reductase, which plays a very important role when it comes to methylation and removing toxins from the body. Histamine needs methylation in order to be processed and eliminated from the body.

NSAIDs, antidepressants, immune modulators, antiarrhythmics, antihistamines, histamine blockers (Pepcid, Zantac, Tagamet), and aspirin can all lead to low DAO. You might be surprised to see antihistamines on the list—they can indeed lead to a depletion of DAO in the body, making histamine intolerance worse.

Article reprinted with permission from The 4-Phase Histamine Reset Plan by Dr. Becky Campbell (Page Street Publishing Co., 2019). *For more information about MCAS, as well as a list of recommended tests for nutrient deficiencies, visit DrBeckyCampbell.com.

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ASK THE NUTRITIONIST

answers to your food questions

Deciphering Meat Labels Should you buy Grassfed? Natural? Certified Humane? Here’s what all those terms—and more—really mean

Eating meat is an important part of my therapeutic diet to keep my blood sugar and energy levels steady. But I want to seek out clean meat from animals that are raised humanely and aren’t fed GMOs or pesticide-laden feed. What should I look for on the label?

You aren’t alone. More and more people are trying to avoid conventional meat produced from animals that are fattened up on genetically modified feed in crowded, confined conditions. Instead, they are seeking out meat from animals raised on pasture. Grass is what animals, including cattle,

bison, goats, and sheep, ate more than 100 years ago: It’s healthiest for the animals, for the environment, and for the people who eat the meat. But it’s not always easy to identify healthier meat options. Label claims and seals can be deceptive, and it’s difficult for shoppers to know which claims have a meaningful definition behind them and adhere to standards that meet their expectations.

ingredients, and/or antibiotics. But that isn’t necessarily the case. According to USDA regulations, the term “natural” may be used on labeling for meat products if the product is minimally processed and doesn’t contain artificial ingredients, coloring ingredients, or chemical preservatives. “Natural” gives no information about what type of feed the animals ate or the living conditions in which they were raised.

“Natural” Means Next to Nothing Take, for example, “Natural.” Many people seek meat that has this term on the package because they assume it’s free of pesticides, genetically modified

The Most Important Labels & Claims So, what terms carry weight when looking for better-for-you types of meat? Here’s what to look for, according to Consumer Reports’ Guide to Food Labels:

Photo: adobestock.com

BY MELISSA DIANE SMITH

• APRIL 2020

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ASK THE NUTRITIONIST

American Grassfed Seal (americangrassfed.org)

This seal, which is awarded by the nonprofit American Grassfed Association, is found only on meat from ruminant meat animals—goat, cattle, bison, lamb, and sheep. It means:

* * * * *

Animals are fed only grass and forage (no grain), from birth to harvest. Farms are inspected every fifteen months. The animals aren’t given antibiotics or growth-promoting drugs, including hormones. Farmers can’t feed the animals genetically modified (GMO) crops, and they can use synthetic pesticides on pasture only as a last resort. Standards include some protections for animal welfare, such as providing animals with shade and shelter. Animal Welfare Approved Seal (agreenerworld.org)

The standards for this seal, which are set by A Greener World, address concerns consumers have about animal welfare, including:

* *

Animals are raised on pasture-based family farms and are treated humanely at all times. Farmers must provide living conditions that allow animals to

engage in their natural behaviors, as well as outdoor access and freedom of movement. Growth-promoting drugs and using antibiotics for disease prevention are prohibited. Certified Humane Seal (certifiedhumane.org)

This seal is overseen by the nonprofit Humane Farm Animal Care organization. Like Animal Welfare Approved, the standards for Certified Humane address the majority of the expectations consumers have for a “humane” claim, but unlike Animal Welfare Approved, under Certified Humane, outdoor access isn’t mandatory for all animals: i.e., beef cattle don’t have to be raised on a pasture. This seal means:

* *

Farmers must provide living conditions that allow animals to move freely and engage in their natural behaviors. Farmers must treat animals compassionately at all times. Non-GMO Project Verified Label (nongmoproject.org)

This seal is awarded by the Non-GMO Project, a nonprofit organization that tests for at-risk ingredients so consumers can avoid genetically modified foods. When it comes to meat, this means:

Grassfed Meat: The Grass Is Definitely Greener! Compared with feedlot meat, meat from 100% grass-fed beef, bison, sheep, lamb, and goats is considerably more nutritious. It has less total fat and fewer calories while featuring more vitamin E, beta-carotene, vitamin C, and healthy fats—including anti-inflammatory omega-3s and conjugated linoleic acid (CLA), which has fat-burning properties. Some studies suggest that opting for grass-fed meat also may lower the risk of foodborne illnesses, such as infection from campylobacter and E. coli. And there’s another benefit: Not using grain in meat production helps the environment in numerous ways. It eliminates herbicides and fertilizers used to grow corn fed to cattle, and eliminates the oil and gas used in machinery to harvest grain and in vehicles that ship grain to the animals.

* *

Meat, milk, chicken, or eggs with the label come from animals that have been fed Non-GMO Project Verified feed. The only focus of the program is GMO avoidance.

A product could meet the standards of GMO avoidance but still come from animals that were given feed that has been sprayed with synthetic chemical pesticides or from animals that haven’t been treated humanely. USDA Organic Label (usda.gov)

By federal law, foods that carry the USDA Organic seal must meet Department of Agriculture standards regarding how farm animals are raised and what they are fed. Under the standards:

* * *

Organic livestock must be produced without genetic engineering, ionizing radiation, or sewage sludge. Farmers must maintain or improve soil and water quality. Farmers must feed animals 100 percent organic feed. They are prohibited from feeding animals GMO feed or feed that has been sprayed with most pesticides and from using antibiotics and growth hormones in farm animals. Annual on-farm inspections are required. However, animal welfare requirements tend to be weak, according to Consumer Reports.

Select the Claims that Are Most Important to You In the end, it really comes down to what is most important to you. The seals that let you know about the kind of feed the animals were given are American Grassfed, Non-GMO Project Verified, and USDA Organic. The seals related to raising animals humanely are American Grassfed, Animal Welfare Approved, and Certified Humane. Some products have a combination of these.

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EATING 4 HEALTH

foods & meals that heal

The ABCs of vitamin A

This vital nutrient doesn’t get a lot of press, but it’s critical for eye health, white blood cell production, bone strength, organ function, and reproduction

Preformed vitamin A, found in fish, eggs, dairy, and meat, doesn’t require conversion and is readily available and usable by the body. Provitamin A carotenoids, found in plant foods, are converted by the body into retinol, the active form of vitamin A. Beta-carotene is the primary provitamin A carotenoid. Unfortunately, the conversion process is highly inefficient, and only a small percentage of beta-carotene gets transformed into vitamin A. The process depends on a number of factors, especially healthy gut function and the presence of other nutrients including riboflavin, niacin, iron, zinc, and protein. Not to say that’s entirely bad. Betacarotene that’s not converted into vitamin A circulates through the body and acts as an antioxidant, protecting the cells from free radical damage, lowering inflammation, and reducing the risk of cancer, heart disease, and other diseases.

greens such as kale, spinach, and chard are also rich in beta-carotene. Eat them with fat to enhance absorption, and include cooked varieties—some research suggests that cooking fruits and vegetables increases their content of beta carotene. Try these tricks for getting more carotenoids in your diet:

Carrots. Cook finely shredded carrots, onions, and garlic in tomato sauce with olive oil, then purée for a carotenoidpacked pasta sauce. Thinly slice carrots on the diagonal, toss with melted coconut oil and coarse salt, and roast until crispy. Drizzle baby carrots with olive oil, sprinkle with minced rosemary and black pepper, and bake until tender.

Spinach. Sauté chopped spinach, onion, garam masala, and cumin in coconut oil, then stir in cream and cubes of paneer cheese and warm through (use coconut milk and cubes of tofu for a vegan option). Purée steamed spinach with avocado and artichoke hearts for a cream dip. Toss baby spinach leaves with thinly sliced red onions, sautéed mushrooms, and sliced hard-boiled egg, then drizzle with a warm mustard vinaigrette.

Are You Getting Enough? Unless you’re a vegan, focus on getting preformed vitamin A in your diet from organ meats, beef, chicken, turkey, cheese, egg yolks, fish, and cod liver oil. If you don’t eat animal products, make sure you’re getting plenty of beta-carotene in your diet. Focus on orange/red fruits and vegetables, such as sweet potatoes, carrots, acorn squash, butternut squash, pumpkin, apricots, cantaloupe, and red peppers. Leafy

Butternut squash. Toss butternut squash cubes with maple syrup, coconut oil, cinnamon, and cayenne, and roast until tender. Purée thawed frozen butternut squash with garlic and cream, then warm through for an easy sauce. Halve a butternut squash, roast until tender, then stuff with quinoa, chickpeas, and minced sautéed greens.

Cantaloupe. Toss diced cantaloupe, red pepper, cucumbers, onion, and jalapeño pepper with lime juice and olive oil for a simple salsa. Sprinkle cantaloupe cubes with chili powder and lime, then toss with arugula, spinach, fresh basil, and olive oil. Purée cantaloupe with coconut milk and fresh mint leaves, then freeze in an ice cream maker.

Sweet potatoes. Sauté diced sweet potato and onions until tender; stir in black beans, thawed frozen corn, avocado cubes, and minced cilantro, and serve in taco shells. Use a spiralizer to make sweet potato noodles, then sauté in olive oil with minced onions, sage leaves, and Parmesan cheese.

Apricots. Toss sliced apricots with vanilla extract and honey, top with ground almonds and oats, and bake until bubbly. Halve apricots, remove pits, add a dollop of vanilla yogurt, and sprinkle with minced basil. Toss quartered apricots with baby spinach leaves, pistachios, and crumbled goat cheese, and drizzle with vinaigrette.

Watercress. Sauté watercress, leeks, garlic, and minced red chili peppers in sesame oil, then stir in water chestnuts and tamari. Wrap watercress, avocado slices, red bell pepper, and hummus in a whole-wheat tortilla. Toss watercress, orange segments, and jicama cubes with olive oil and lime juice.

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

The term “vitamin A” is more complicated than you think. There are two dietary forms:

Photo: adobestock.com

BY LISA TURNER

it ! ke

Grain-free Carrot Cake with Yogurt-Cream Cheese Frosting Serves 12 This high-protein, grain-free cake is frosted with a mixture of cream cheese and yogurt, for a sweet, healthy twist. The frosting is soft; if you like it firmer, increase the cream cheese to yogurt ratio. We made ours in a loaf pan for ease. For a layered cake, double the recipe and bake in two 8-inch round pans. Experiment with spices and other additions: cardamom, pecans, coconut, and currants are all delicious alternatives. Or use sunflower seeds for a nut-free version.

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

Photo: adobestock.com

¼ cup melted coconut oil, plus extra coconut oil for greasing pan 1¾ cups fine almond flour, plus additional for dusting pan 3 medium to large carrots 1½ tsp. baking powder 1 tsp. sea salt 1½ tsp. ground ginger 1 tsp. ground cinnamon ¼ tsp. ground nutmeg 3 large or 4 medium eggs ¾ cup coconut sugar 1 tsp. vanilla extract ½ cup chopped walnuts, plus ¼ cup whole walnuts to decorate ¼ cup golden raisins Frosting 4 oz. cream cheese at room temperature ½ cup organic powdered sugar* ¹⁄³ cup Greek yogurt 1 tsp. vanilla extract Pinch of salt 1. Preheat oven to 350°F. Grease 8x4-inch loaf pan with coconut oil, then dust with almond flour. Shake out excess. 2. Peel and coarsely shred carrots. Squeeze shredded carrots firmly to release as much liquid as possible (should make about 1½ cups lightly packed shredded carrots). Combine in medium bowl with walnuts and raisins; set aside. 3. In large bowl, whisk remaining almond flour, baking powder, salt, ginger, cinnamon, and nutmeg.

4. In stand mixer, or using handheld electric mixer, beat eggs and coconut sugar until light and creamy and doubled in volume, 4–5 minutes. Beat in vanilla extract and remaining coconut oil. 5. With mixer on lowest setting, add half the flour mixture, beating until well combined. Add half the carrot mixture, and beat until combined. Repeat with remaining flour and carrot mixture. 6. Spoon batter into prepared loaf pan and smooth top. Bake on middle rack about 35 minutes, until golden and tester inserted into the center of loaf comes out clean. Remove from oven and let cool 15 minutes. Run butter knife along edges of pan to release sides, and invert onto cooling rack. Let cool completely before frosting (cake may be made in advance).

7. To make frosting: In stand mixer or using hand-held mixture, beat cream cheese and powdered sugar on medium-high until smooth, scraping down sides as needed. Reduce speed to low, and beat in yogurt, vanilla, and salt. Increase mixer speed and beat until fluffy, 3–4 minutes. If mixture is very soft, chill 1 hour to firm it up. 8. Transfer cake to serving platter. Spread frosting evenly over top and sides of cake, and decorate with walnuts. Serve immediately, or refrigerate until ready to serve. Per serving: 250 cal; 7g prot; 19g total fat (5g sat fat); 18g carb; 45mg chol; 300mg sod; 3g fiber; 11g sugar *For a sugar-free alternative, try NOW Foods Organic Confectioner’s Erythritol Powder.

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HEALTHY DISH

recipe makeovers full of modern flavor

Not Your Mama’s Meatloaf We’ve taken turkey meatloaf up a notch by adding spicy-sweet, nutrient-packed chutney BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC

Notes from the Clean Food Coach:

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Photo: adobestock.com

We don’t normally opt for no-fat ground meats, but in this recipe, it’s more aesthetically pleasing to use ground turkey that’s low in fat so excess oils don’t pool around your meatloaf “cupcake.”

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

My mother, bless her heart, was not exactly a great cook. (True story: Until I was a teenager, I actually thought spaghetti and meatballs came out of a can.) But she did know how to make meatloaf, which she actually did rather well. So meatloaf occupies a warm, fuzzy spot in my culinary memory bank, just like it does for so many other people. The problem is that conventional meatloaf is high in fat and calories, stuffed with bread crumbs (unnecessary carbs and calories), and most often made with meat that contains hormones, steroids, and antibiotics. Enter this crowdpleasing, low-cal version made with clever substitutions that boost its nutritional value without losing one iota of flavor or comfort. Lean turkey instead of feedlot-farmed mystery meat, rolled oats instead of breadcrumbs, a bevy of nutrient-packed vegetables, and a healthy dose of chutney for a sweet and exotic spiciness. My mother would have loved it!

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Chutney Mini Meatloaves Makes 12 mini-loaves Cool leftover meatloaves completely in the refrigerator and then freeze extras for a tasty, easy, protein-packed snack or mini-meal anytime.

1 egg ½ cup prepared chutney (such as Native Forest Organic Pineapple Chutney or Trader Joe’s Mango Ginger Chutney), or to taste 1½ lbs. leanest ground turkey ¹⁄³ cup whole rolled oats 1 cup grated carrots 1 cup grated zucchini or summer squash, optional

1 tsp. mustard powder 1 tsp. onion powder ½ tsp. salt ½ tsp. cracked black pepper 1. Preheat oven to 375°F. Lightly spray 12-cup muffin tin with cooking oil or line with parchment liners.

Featured Ingredient:

Photo: adobestock.com

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

Chutney

What if you could snap your fingers and get every member of your family to take a high-quality, high-dose multivitamin supplement every single day? Most people would do it. But in the real world, it doesn’t work like that. Some people (especially kids) don’t like to take pills, and others simply forget. Many adults think supplementing is a good idea, but are confused about which ones to take so they take none. If you can relate to this, I’ve got a solution for you: Chutney. Chutney is nature’s way of adding a high-quality, high-dose vitamin supplement to the dinner table, one that everyone will “take” because it’s cleverly disguised as a delicious food. It doesn’t fit into any neat categories—it’s not a sauce nor a vegetable. It’s sort of a relish but not really. It’s not even (really) a side dish. It's actually a flavorful, delicious, usually (but not always) spicy condiment. (The term “chutney” comes from the East Indian word “chatni,” which means “very spicy.”) Chutney has so many variations that saying a food is a “chutney” is like saying a food is a “soup”—it’s a general name for a type of food that has infinite variations. Most all chutneys are made from spices, fruits, vinegar, vegetables, herbs—and often sugar. Sugar is actually one of the few negatives about chutney, especially if you’re watching your intake of the sweet stuff.

2. In large bowl, whisk together egg and chutney. Add turkey, oats, carrots, zucchini, mustard powder, onion powder, salt, and pepper, and mix with hands until well combined—do not overwork. Gently spoon meat evenly into muffin cups, but do not pack. Bake 30 minutes, or until cooked through. Per loaf: 130 cal; 12g prot; 6g total fat (1.5g sat fat); 7g carb; 55mg chol; 190mg sod; 1g fiber; 2g sugar

But although frequently used in chutneys like the famous mango variation, sugar isn’t necessary for making a great chutney. In fact, there are many chutneys that don’t require a single gram. Mint chutney, peanut chutney, and green chutney are just three examples of chutneys that are nutritious, delicious, and sugar-free. (Note: yummly.com has a wonderful collection of the top 10 sugar-free chutney recipes, and it’s free.) When Dr. Steven Masley and I wrote Smart Fat back in 2016, we pointed out that spices were an unappreciated asset in the journey toward health and longevity. I’d go so far as to say that spices are a “secret health weapon.” There are so many natural antioxidants did you know ... and anti-inflammatories in While mango chutney spices that you might as well contains a generous think of your spice rack as amount of sugar, many a second medicine cabinet. chutneys don’t require a With chutneys, you get to single gram, including mint go to town in the spice and chutney, peanut chutney, herb department—you really and green chutney. can’t make a mistake! Chutneys are traditionally used as accompaniments to all kinds of dishes—much like a relish—and go particularly wonderfully with curry. But you’ll also find chutneys served with everything from bread to meat dishes. It’s a great place to experiment in the kitchen—so be creative! APRIL 2020

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COOK WITH SUPPLEMENTS

easy ways to boost your nutrition

In Mint Condition

Can you get a better combo for spring than mint and chocolate? CBD gives this superfood smoothie stress- and pain-busting powers Cannabinoids like CBD work by interacting with receptors in the body’s endocannabinoid system. Those receptors then work to relay instructions all over your body, from your heart and brain to your gastrointestinal system and pain receptors. CBD works as an anti-inflammatory, helps with anxiety relief, boosts mood, protects against chronic stress, helps with gastrointestinal issues, decreases pain, improves sleep, and more. And because CBD oil is fast-acting in comparison to many adaptogens, which can require weeks to start working, its effects can be felt quickly. This, of course, means you get the emotional or physical relief you need ASAP.

1 small peeled frozen banana, cut into chunks ½ cup ice cubes 1 Tbs. chopped cacao nibs, plus ¼ teaspoon for garnish 2 fresh mint sprigs for garnish 1. Add hemp milk, tofu, mint, spirulina, CBD, avocado, spinach, banana, and ice to blender. 2. Start blender on low and increase to high for 45 seconds. Stop blender and add 1 Tbs. cacao nibs. 3. Blend an additional 30 seconds until smooth with cacao flecks. Pour into two glasses and top each with ¹⁄8 tsp. cacao nibs and mint sprig. Serve immediately.

Per serving: 220 cal; 6g prot; 15g total fat (2.5g sat fat); 19g carb; 0mg chol; 90mg sod; 6g fiber; 7g sugar

Serves 2 Anything called mint chocolate chip should be green, right? That’s why avocado, spirulina, and spinach play a major role in this smoothie. If you have fresh mint on hand, use about 2 tablespoons of leaves in place of mint extract, but whichever option you use, this smoothie’s mint aroma is a super energizing way to start the day. No cacao nibs? Use chocolate chips instead. This is also a great opportunity to use any mint-flavored CBD oil. 1 cup unsweetened hemp milk ¼ cup silken tofu ¼ tsp. mint extract ½ tsp. spirulina powder 30 mg CBD fullspectrum oil ½ small avocado, peeled 1 cup packed baby spinach

CV Sciences PlusCBD Oil Peppermint Drops

Recipe photo: Pornchai Mittongtare; Styling: Robin Turk; Food Styling: Claire Stancer

Mint Chocolate Chip Smoothie

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2/17/20 3:07 PM

Better Nutrition April 2020 Issue

Articles inside

Not Your Mama’s Meatloaf

The ABCs of vitamin A

Should You Ditch Dairy?

Strains: the Name of the Game

A Brave New (Plant-Based) World