BetterNutritionMagazine_August2018

BEEF JERKY: the Best Brands to Try /// Low-Sugar ELECTROLYTE DRINKS

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

SUMMER SALADS Cool Off with Farmers’ Market-Fresh Recipes Arugula, Cherry, & Maytag Salad with Peppered Pecans

MOODBOOSTING SAFFRON SURPRISING

WAYS TO LOWER YOUR BLOOD PRESSURE, P. 26

HEADACHE RELIEF FROM THE KITCHEN, P. 58

LAST CHANCE TO ENTER OUR

SUMMER GIVEAWAY! P. 41

AUGUST 2018

| betternutrition.com

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august2018CONTENTS/

VOLUME 80 | NUMBER 8

46 Peach Mango Fruit Leathers make a fun after-school snack.

34 Go Natural in 90!

Enjoy the lazy days of summer in healthful style with our “Go Natural in 90” series.

departments GO T A N URAL

The final IN 90 installment of our annual summer series offers up 30 more creative ways to live a more natural, healthier lifestyle. And don’t forget to enter our Go Natural in 90 Sweepstakes (p. 41).

42 You Don’t Know Beans If you’re a fan of the Paleo diet, you may have heard that beans are second only to grains in their ability to damage your gut, increase your weight, and generally harm your health. But most studies agree that people who eat beans have a lower risk of heart disease, cancer, and overall mortality. So are beans friend or foe? Here’s what you need to know.

46 Kid-Friendly Recipes This selection of tasty (and sugar-free!) recipes from Mom’s Sugar Solution by Laura Chalela Hoover, MPH, RDN, makes healthy after- school snacking a breeze.

10

TREND WATCH Jerky: No Longer a

Mushroom Magic

Today’s exotic jerkies are a far cry from the flavorless meat strips of yesteryear.

Maitake Vanilla-Almond Frozen Latte is a blend of rich espresso and earthy mushroom extract.

20 HOT BUYS Cool Finds Food and supplement products that we’re excited about this month.

22 CHECK OUT Saffron: Nature’s Mood Saffron can do a lot more than spice up your cooking.

26 ASK THE NATUROPATHIC DOCTOR Under Pressure?

Holistic ways to lower your blood pressure (like contrast hydrotherapy and vitamin K2).

28 NATURAL REMEDY CBD Oil: the Wonder Drug?

Cutting through the hype about CBD oil.

52 NATURAL BEAUTY Summer Skin Hydration These light gels and creams provide just the right amount of moisture.

54 ASK THE NUTRITIONIST Low-Sugar Ways to Replenish Electrolytes Cactus water, coconut water, and other novel ways to replenish lost fluids.

Migraines 7 foods that soothe headache pain.

• AUGUST 2018

62 HEALTHY DISH Super Spiced Granola This may be the best homemade granola we’ve ever tried!

Booster

58 EATING FOR HEALTH Eat to Beat

4

60 COOK WITH SUPPLEMENTS

Tough Sell

63 SHOPPING CART Product Spotlights Looking for just the right supplement?

We have a few suggestions for you.

64 80 YEARS YOUNG Better Nutrition in the 1980s Marilyn and Harvey Diamond rocked the nutrition world in 1985 with their ground-breaking book Fit for Life.

28 CBD oil shows promise as a natural pain reliever.

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

features

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editor’sNOTE YO U R G U I D E T O N AT U R A L L I V I N G

A Bite of Summer Summer may be starting to wind down, but some of the season’s best fruits and vegetables are just now reaching their peak—peaches, watermelon, cherries, corn, tomatoes, blueberries, greens, and the list goes on.

Not only do these glorious foods taste better at this time of year, but most of them also offer an important health benefit—hydration. As nutritionist Melissa Diane Smith explains in “Low-Sugar Ways to Replace Electrolytes” on p. 54, “Intense sweating in the summer heat can cause dehydration and electrolyte imbalance.” Other fruits and vegetables with high water content include cucumbers, celery, iceberg lettuce, strawberries, and cantaloupe. Hibiscus tea is also extremely hydrating, so it makes a great summer beverage. Read more about this topic in Smith’s column.

The recipes in this issue are inspired by the summer’s bounty—e.g., Arugula, Cherry, & Maytag Salad with Peppered Pecans on p. 59, and Farmers’ Market Green Lentil Salad on p. 45. For kids, try the Peach Mango Fruit Leathers and Chef Salad Skewers on p. 48. (You can find more on betternutrition.com. Check out our “Top 10 Summer Recipes” on our homepage.)

On p. 64, as part of our 80th Anniversary retrospective series, we’re spotlighting Fit for Life by Harvey and Marilyn Diamond, a summer-friendly diet that was popular in the 1980s. This food-combining plan emphasizes vegetables, juices, and fruit—lots of fruit! I tried this program when it first came out, and I think I lasted about a week. (I love sandwiches too much, and eating protein with carbs was not allowed, sigh.)

Now it’s time to go enjoy some fresh summer produce before it’s too late!

COMING NEXT MONTH

Contributing Writers Jeannette Bessinger, CHHC, Jonny Bowden, PhD, CNS, Laura Chalela Hoover, MPH, RDN, Emily A. Kane, ND, LAc, Chris Mann, Melissa Diane Smith, Lisa Turner, Neil Zevnik

The Insider’s Guide to Supplements This handbook of important supplement certifications, such as non-GMO and USDA Organic, includes a special section on supplement ingredients with tips on recognizing high-quality products.

Production Director Mark Stokes Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310-873-6952 Vice President & Managing Andrew Amill Director, HLG AAmill@aimmedia.com Associate Publisher Bernadette Higgins 561-362-3955 bhiggins@aimmedia.com Midwest Ad Manager Lisa Dodson 800-443-4974, ext. 703 ldodson@aimmedia.com West Coast & Mountain Ad Manager Cindy Schofield 310-456-5997 cindyschofield@earthlink.net 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

Boost Your Metabolism Over 40

Accounting & Billing Yolanda Campanatto 310-356-2248 ycampanatto@aimmedia.com Marketing Coordinator Carl Kurdziolek 816-216-7663 ckurdziolek@aimmedia.com

Here’s why keto, Paleo, or other diets might not be working for you—and what to do about it.

Get More at

nbrechka@aimmedia.com

All-American GoodPop Berry Granita Parfaits In this summery dessert, Greek yogurt, berries, and honey are layered with GoodPop Hibiscus Mint bars.

• AUGUST 2018

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

Contributing Designer Rachel Pilvinsky

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

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BETTER NUTRITION, ISSN #0405-668X. Vol. 80, No. 8. Published monthly by Cruz Bay Publishing, an Active Interest Media company. 5720 Flatiron Parkway, Boulder, CO 80301; 303-253-6300; fax 303-443-9757. © 2018 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.

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5 Types of Food Source Collagen

TYPE I, II, III,Vand X

SKIN

JOINTS

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The truth is that collagen is literally everywhere in the body, and when there’s enough collagen in the body, then we can “keep ourselves together” and humming along.

DR. JOSH AXE, Founder

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trendWATCH Jerky: No Longer a Tough Sell Gone are the days of tough, tasteless beef jerky. Today’s jerky products are made with natural ingredients and feature organic, grass-fed meat, poultry, and other proteins ///BY NEIL ZEVNIK Truck stops on Route 66. now included, with salmon, mom-and-pop markets in ahi tuna, and trout getting rural towns. Food marts at the jerky treatment. gas stations. Some 30 years ago, that’s where you’d be What to Look for in Jerky most likely to stumble across When looking for the best packages of beef jerky. These jerky, you’ll want to check tough, bland, salty strips of out a few key details—the mystery meat were more or origins of the protein source, less your only option. other ingredients in the Boy, how times have product, and the company’s changed. There has been a philosophy. For example, veritable explosion of jerky Country Archer uses only in the marketplace, 100% grass-fed beef with partly thanks to no added preservathe popularity tives, no nitrates, of Paleo, keto, no MSG, and and similar no antibiotics Jerky is made by diets. Protein or hormones. trimming the fat off is the belle of Epic uses only meat, cutting it into the ball these pasture-raised strips, and using salt days, even in animals, and supto dry it out. snack and energy ports organizations foods. And jerky devoted to improving has become a highly praised animal welfare standards alternative to other lesssuch as The Certified healthy snacks. We’re not Humane Project. talking just beef and pork; What about taste? If you haven’t had jerky since the today’s jerky alternatives ’70s, you’re probably like range from chicken to turkey I was—not all that fond of to familiar game meats shoe leather in a plastic including bison, venison, and package.

You’re in for a elk. And for the more advenpleasant surprise! Here’s the turous, wild boar, kangaroo, list of products that turned and alligator jerkies are also available. Even fish protein is me into a jerky fanatic.

did you know?

10

• AUGUST 2018

COUNTRY ARCHER

EPIC PROVISIONS

PERKY JERKY presents

offers responsibly sourced, small-batch crafted jerky and bars of beef, pork, and turkey in multiple flavors. My favorite is the Mango Habanero Beef (great texture, perfect blend of fruit sweetness with a nice kick), with the Herb Citrus Turkey (moist, flavorful, peppery) variety topping my list of Country Archer bars.

is committed to fostering biodynamic ranching practices and humane animal husbandry, and their gourmet bars are smashingly tasty.

The Bison Uncured Bacon + Cranberry Bar knocks my socks off, and their snack strips include Venison Steak Sea Salt + Pepper Strip and Salmon Fillet Smoked Maple Strip.

a straightforward array of meats and flavors, and the company donates a percentage of its profits to Duchenne muscular dystrophy and Down syndrome research. For something subtle, try the Turkey Pale Ale, or for something assertive, try the Turkey Hot & Bothered; both are tender and flavorful.

Others worth trying: CHEF’S CUT (Honey Barbecue Chicken), LAWLESS (BBQ Spare Rib), KRAVE (Chili Lime), and THREE JERKS (Hamburger Jerky).

trendWATCH UBIQUINONE vs. UBIQUINOL: What’s the Difference?

Take the Fast Path to Weight Loss

Holistic health experts have long recommended intermittent fasting for healthy weight loss, and now, the first-ever study of its kind confirms these benefits. Researchers from the University of Illinois, Chicago, placed 23 obese individuals on a 16:8 diet—between the hours of 10 a.m. and 6 p.m. participants could eat any type and quantity of food they desired, but for the remaining 16 hours they could only drink water or calorie-free beverages.

After 12 weeks, the researchers found that those who followed the time-restricted eating diet consumed about 350 fewer calories than a matched historical control group from a previous weight-loss trial. Those on the 16:8 plan lost, on average, 3 percent of their body fat, and also saw related improvements in blood pressure.

“The results are similar to what we’ve seen in studies on alternate-day fasting,” said Krista Varady, corresponding author on the study, “but one of the benefits of the 16:8 diet may be that it is easier for people to maintain. The take-home message is that there are options for weight loss that do not include calorie counting or eliminating certain foods.”

42%

Coenzyme Q10 (CoQ10) is one of your body’s most important coenzymes. Levels of this vitaminlike, antioxidant-rich nutrient diminish with age, especially after 40, and certain medications such as statin drugs can further deplete it. Muscle weakness, fatigue, and high blood pressure are signs you’re not getting enough CoQ10.

There are two types of supplements—ubiquinone and Ubiquinol —and it’s important to know the difference. Ubiquinone, the conventional form, is oxidized and can be harder for the body to convert to the active, nonoxidized form, Ubiquinol. As a supplement, Ubiquinol is better absorbed than ubiquinone. Read product labels carefully—if there’s no mention of Ubiquinol on the label, you’re likely getting ubiquinone.

Could marriage be good for your health? Compared to married people, those who are divorced, widowed, or never have been married are 42% more likely to develop cardiovascular disease, according to a research review published in the journal Heart.

MORE REASONS TO Eat

Cherries

Want to tame inflammation, lower blood pressure, and get a better night’s sleep? Sweet cherries can help, according to a research review published in the March issue of the journal Nutrients. Scientists from the U.S. Department of Agriculture and the University of California, Davis, examined 29 published human trials and found that, among study subjects who consumed sweet cherries, the health benefits included decreased oxidative stress and inflammation; fewer attacks of gout; lower systolic and diastolic blood pressure; and improved sleep, anxiety, and mood.

Sweet cherries are low in calories, but deliver high concentrations of nutrients and bioactive components, including fiber, polyphenols, melatonin, carotenoids, vitamin C, and potassium, which may explain many of their health benefits. [See our recipe for Arugula, Cherry, & Maytag Salad with Peppered Pecans on p. 59.]

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• AUGUST 2018

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trendWATCH the Passion behind the Product

Do Good, Get Good For Daniel Goetz, founder of GoodPop, cooling off and doing good go hand-in-hand ///By Neil Zevnik If you grew up, like I did, in a region of the country with sweltering weather during the summer months, then you were undoubtedly a huge fan of that frozen relief-on-a-stick called Popsicles.

How enticing were those icy colors, with blue, orange, and purple a flavor palate unto themselves?

Fast forward to now. You may find yourself standing hesitantly in front of a freezer case, with a heightened awareness of everything from natural ingredients to hormones in dairy to equitable treatment in the supply chain.

Where is suitable refreshment that checks off all your contemporary boxes?

Enter Daniel Goetz and GoodPop.

could create that allowed him to be part of the emerging conscious capitalism movement.

He wanted to do good in the world, on as many levels as possible. Could it be as simple as re-imagining popsicles?

As it turns out, the answer would be a definitive yes. “It all came down to the simple, humble word ‘good,’” says Goetz.

“Good ingredients, good flavors, and a good mission.”

After experimenting with various How It All Began for GoodPop fruits and flavors, Goetz cobbled Goetz was a student at the University together an initial line of frozen bars, of Texas in Austin. During a particularly and conquered the local farmers markets. grueling hot spell, he went searching for His bars were such a hit, it was only a something similar to a frozen fruit treat matter of time before he started adding he’d had once in Mexico. But what he new fl avors and expanding rapidly. found didn’t fit with his awareness as Unique combinations such as Wateran educated consumer—there were too melon Agave and Hibiscus Mint joined many artificial ingredients and things he familiar stalwarts like Strawberry and couldn’t even pronounce.

Cherry+Lemonade—and eventually With graduation on the horizon, Daniel Chocolate Milk and vegan Orange & was looking for a direction, something he Cream, upgraded versions of the classic Fudgsicles and Creamsicles.

ALL-AMERICAN GOODPOP BERRY GRANITA PARFAITS Today, GoodPops GoodPop Hibiscus Mint bars add a gourmet touch to this can be found in lovely summer dessert, made with Greek yogurt, honey, and markets in over fresh strawberries. Get the recipe at betternutrition.com.

40 states.

web exclusive recipe!

“It all came down to the simple, humble word ‘good,’” says GoodPop creater Daniel Goetz, left. “Good ingredients, good flavors, and a good mission.”

Frozen Treats Fuel Passion The goodness that Goetz envisioned went beyond the mouths of happy consumers. He ensured that his ingredients were Fair Trade certified, Non-GMO Project verified, and organic whenever possible. All dairy products are rBST-free, and coconut milk allows vegans an equal bite at the bar.

As a Certified B-Corp company, GoodPop is committed to a triple bottom line of people, planet, and prosperity.

Goetz has partnered with numerous non-profits to give back to the community, including The Whole Planet Foundation, the World Food Program USA, and the Central Texas Food Bank.

“We can make people smile and inspire people to do good deeds,” says Goetz. “We can do good by the way we source ingredients, and we can change the lives of farmers and farming communities. And we can give back and make a difference in our own communities.”

It’s amazing and inspiring to see what a little frozen goodness and a lot of heart can accomplish.

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.

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• AUGUST 2018

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trendWATCH In the Spotlight:

Adaptogen Aficionada Looking for creative ways to add more healing herbs to your regimen? Noted author, herbalist, and adaptogen expert Agatha Noveille has the answer ///By Chris Mann If healing herbs such as suma and schisandra aren’t exactly your go-to ingredients for healthful kitchen concoctions, herbalist Agatha Noveille has the perfect tool to remedy that. Her new book, The Complete Guide to Adaptogens: From Ashwagandha to Rhodiola, Medicinal Herbs That Transform and Heal, offers over 75 clever recipes for elixirs, extracts, tonics, teas, and flavorful, nutrient-packed foods that promise to take adaptogen use and understanding to the next level.

As an herbalist, how have these herbs influenced your wellness?

I was diagnosed with Lyme disease 12 years ago. So adaptogens are actually a very important aspect for my self-care during recovery. I especially turned to tulsi, or holy basil, because of its remarkable ability to support wholeness. And it’s very uplifting, so it can be helpful if I’m really, really stressed. It also does a really good job supporting the immune system overall. In fact, it’s known as an immune modulator.

So if your immune system is too active, like if you’re responding to environmental allergens, or if your immune system is underactive, like when you sleep all the time, holy basil has this very remarkable ability to help your body find the balance that it needs to function at a normal level.

Another nervine adaptogen that I used a lot while I was recovering from Lyme was rhodiola. Not only does it have an affinity for emotional support and mental wellness overall, it’s also really good to help rebuild stamina for energy support.

My health improved in the first couple of years, and then after that most of my

“One of the ways it does that is by actually making the topic more accessible,” says Noveille of these unique herbs that help the mind and body adapt to stress while normalizing bodily processes. “I found that adding herbs to food is really a wonderful way to add them to your diet—adaptogens especially so. And they’re most beneficial if you’re using them on a daily basis.”

Whipping up a sparkling herbal refresher or a batch of eleuthero-infused

symptoms had disappeared. I’ve been functioning at a pretty normal level ever since. So that’s been wonderful.

What are some of the most versatile adaptogens?

Nervines are incredibly versatile. And goji berries are, too. They have a pleasant taste, so they’re really sweet and mild.

You can get them in a dried or powdered form. And they’re really great to use in a number of recipes. You can substitute them anytime you use raisins in a baking recipe, for example. Not only do they have the usual adaptogen qualities, but they’re an overall tonic that supports the immune system. They’re protective of the liver, which, considering all of the toxic chemicals we come into contact with on a daily basis and the stress we undergo, our liver can be overburdened.

So goji berries can be really helpful.

They’re also a nutritive herb (meaning) they are especially food-like in nutrition.

Schisandra is another one that I consider to be one of the most versatile.

It’s another berry, but it has a very reso-

Noveille says adaptogenic herbs like holy basil played a big part in her recovery from Lyme disease.

granola bites can be a fun and easy way to introduce exotic-sounding herbs to your regimen. “Being able to think creatively about using herbs in foods opens up so many good possibilities—and that can really help you take your health to the next level,” Noveille adds.

nant, unusual taste for a berry. It’s also called five-flavor berry because it has such a complex flavor. Again, it’s a nervine, so you’re going to have that whole adaptogen support package—but with an emphasis on emotional well-being and cognitive support. It has this unique ability to help promote calmness. Using it during the day can help insomnia at night.

What’s a Brainiac Oxymel?

An oxymel is a type of herbal preparation that uses vinegar to extract the beneficial properties of herbs. Honey is added for palatability. The result is a sweet and sour mix that you can enjoy by the spoonful, or you can add it to a glass of water to make a beverage. The recipe in my book for Brainiac Oxymel [see betternutrition.com for the full recipe] features ashwagandha and gotu kola.

Ashwagandha is calming and supports clear thinking. Gotu kola is used as a tonic in Ayurveda, and it has an affinity for memory and mental fatigue. Both herbs are very supportive of brain function and mental health.

Chris Mann is a wellness and fitness writer, natural health brand storyteller, entertainment author and journalist, and digital-content producer (ChrisMann.tv). Check out his blog, wellseeingtv.com.

16

• AUGUST 2018

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Saffron: Nature’s Mood Booster The world’s most expensive spice, saffron offers an array of health benefits, from reducing PMS symptoms to easing postpartum depression ///BY VERA TWEED Saffron has been used medicinally for 4,000 years, to treat at least 90 different illnesses. But in supplements today, it’s become an evidence-based, natural mood booster that rivals pharmaceuticals without their side effects. “It’s known for its cheerfulness-promoting properties so it’s one of the happiest botanicals,” says Nick Bitz, ND, a naturopathic physician and expert in botanical medicine and Ayurveda. And research backs up the claim, in people of all ages.

Did You Know?

Saffron was used to make red pigment in cave paintings that date back 50,000 years.

22

• AUGUST 2018

Effective Antidepressant Well-designed studies of depressed adults have compared saffron supplements with either a placebo or antidepressant drugs. When researchers at Jacksonville University in Florida analyzed the results, they found two things: Saffron was clearly more effective than a placebo, and it was just as effective as antidepressants—even for major depression— without adverse effects. Drugs used as comparisons included the Prozac variety and tricyclic antidepressants.

Another study found that saffron is a safe remedy for postpartum depression, among new moms who are breast-feeding.

Antidepressant drugs can be dangerous for both mother and baby, but saffron proved to be a safe and effective alternative.

Milder Mood Issues Research by Australian, Spanish, and British scientists found that in adults, saffron supplements relieved low mood that was not severe enough to be diagnosed as depression. It also improved symptoms related to stress and anxiety.

Mood-boosting herbs are not typically tested on teenagers, but Australian and Spanish researchers did just that. In a group of teens between the ages of 12 and 16, they found that 14 mg of a saffron

You Love the Sun… but Does Your Skin and Hair?

Christie Brinkley

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Non-GMO • Sustainably sourced • No sea organisms • No sugar • Gluten-free No animal by-products • No artificial colors, preservatives, or flavors ©2018 Bio Minerals NV. Manufactured by Bio Minerals NV, Belgium. ch-OSA, BioSil, the ch-OSA logo and Advanced Collagen Generator are registered trademarks of Bio Minerals NV. †

This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

**

Wickett RR, Kossmann E, Barel A, Demeester N, Clarys P, Vanden Berghe DA, Calomme M (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, De Paepe K, Demeester N, Rogiers V, Clarys P, Vanden Berghe D (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.

checkOUT and 16, they found that 14 mg of a saffron extract (Affron), taken twice daily, safely improved both depression and anxiety.

How It Works Antidepressant medications have a narrow target, such as a specific neurotransmitter. Saffron exerts an influence in many ways, including on neurotransmitters, but it also affects about 20 different pathways, and various hormones and enzymes.

With saffron, says Bitz, “You’re not going to push one pathway really strongly, which then, inadvertently, always creates a side effect.” Taking a typical 28–30 mg supplement dose is much like eating a serving of traditional Spanish paella, a dish flavored with saffron spice.

Saffron has no known adverse effects or harmful interactions with any type of medication. For people who are trying to get off antidepressants, saffron can be taken at the same time, and may help with the process of weaning off the drugs.

Although mood boosting is the main evidence-based use of saffron, it can also have beneficial effects on weight loss (see sidebar), PMS, vision, sleep, the heart, immunity, the respiratory system, digestion, and skin. Bitz calls these other benefits “secondary.” Because the chief effect of saffron is on the central nervous system, he explains, it can have a beneficial influence on many areas of the body.

What to Expect Studies generally test saffron for 4–12 weeks, but Bitz has found that many people experience a mood lift with only one dose. Although some may need to take it daily to maintain a cheerful mood, others may find that occasional use is all they need.

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WEIGHT LOSS In addition to its mood-boosting effects, saffron may also help you shed pounds.

A study of healthy but overweight women found that as well as lifting mood, a specific type of saffron extract known as Satiereal reduced the urge to snack and enhanced weight loss.

youtheory Saffron Irwin Naturals Sunny Mood

HOW TO CHOOSE AND USE SAFFRON SUPPLEMENTS For mood boosting: Bitz recommends choosing a supplement that contains a concentrated saffron extract that’s been tested for purity and efficacy, such as a trademarked or patented saffron ingredient—check product Supplement Facts. Affron (the most widely studied extract) and Saffr’Activ are some examples. The effective dose is 28–30 mg daily.

These supplements can be taken at any time of day, with or without food, but some people experience digestive upset when taking herbs on an empty stomach. If a morning cup of java is part of your daily routine, saffron can be taken at the same time. Bitz has found that saffron is synergistic with coffee.

To balance mood and stress: In Ayurveda, saffron is often taken with adaptogens, herbs that have an overall balancing effect by increasing energy or calming stress, as needed.

Saffron enhances the effects of adaptogens such as ashwagandha or rhodiola.

To help with weight loss: Satiereal is a different type of saffron extract designed to increase satiety and reduce the urge to snack. Take about 90 mg before or with breakfast and another 90 mg at dinner.

saffron crocus

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• AUGUST 2018

Contributing editor Vera Tweed has been researching and writing about supplements, holistic nutrition, fitness, and other aspects of healthy living since 1997. She is the author of several books, including Hormone Harmony: How to Balance Insulin, Cortisol, Thyroid, Estrogen, Progesterone and Testosterone to Live Your Best Life.

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ANSWERS TO YOUR HE ALTH QUESTIONS

Under Pressure The facts about high blood pressure—and what you can do about it ///BY EMILY A. KANE, ND, LAc

: I try to follow the medical news. Guidelines

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.

around blood pressure have been bouncing around the past few years. What’s going on? —Bill Q., Polson, Mont.

a:

For a long time the numbers 120/80 signified “perfect” blood pressure, although somewhat lower is rarely a problem. The upper number, called systolic, basically measures the resistance, or the “pressure” of the blood volume pushing against your veins and arteries.

This peripheral resistance is quite volatile: it can bounce around a bit because it is susceptible to adrenaline, the major stress hormone. Adrenaline is a short-acting, strong vasoconstrictor, meaning it dramatically increases the pressure in your vascular system, and thus this upper number can jump up significantly during a stressful event—including going to the doctor’s office.

The lower number, called diastolic, measures the ability of your heart to pump blood between its chambers, which infuses the blood with oxygen from the lungs. An elevated diastolic above 90 mm/Hg (millimeters of mercury being pushed up a tube, though this method is no longer used) can signify the beginning of an enlarged, boggy, less efficient heart muscle.

How High Is Too High?

Guidelines from the American College of Cardiology and the American Heart Association recently lowered the “cut-off” for hypertension (high blood pressure) from 140/90 to 130/80. This instantly made millions of Americans “eligible” for drug therapy. The evidence upon which the recommendation for a lower cut-off for “high” blood pressure is murky, because no statistically signifi-

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• AUGUST 2018

cant benefit was found for all-cause mortality, cardiovascular disease, or heart or kidney disease when treating blood pressure more aggressively. The rationale of the heart associations is “preventive,” but cardiac medications themselves are not benign—up to 40 percent of patients on cardiac medication suffer side effects including fainting or falling, electrolyte abnormalities, fatigue, weight gain, muscle aches, kidney damage, and even acute kidney failure.

Blood pressure is a dynamic measurement (it changes depending on circumstances), so a single reading shouldn’t be the basis for making a diagnosis of hypertension. It’s imperative to sit quietly for at least 2 minutes before taking your blood pressure. It’s much better to monitor your blood pressure at home, because even a visit to the doctor can be stressful enough to raise it.

I have a loaner cuff in my office for this purpose. When a patient’s pressure is high in the office, I send them home with a cuff and ask them to take 10 readings in 5–7 days at different times of day, and then report their results back to me. This is a much more accurate way to gauge overall blood pressure.

Lifestyle Interventions Hypertension isn’t really a disease; it’s a symptom of suboptimal health. Check out environmental causes first: caffeine, alcohol, and food allergens can all raise blood pressure. Other causes of high blood pressure that need to be assessed include kidney disease, narrowing of major blood vessels around the heart, excessive secretion of adrenaline, mineral imbalances in the blood, sleep apnea, and thyroid hyperfunction (Graves disease).

Hypertension can almost always be managed, or at least improved, with lifestyle considerations. First off, if you smoke, stop. Period. Next, exercise daily.

It’s far better to walk briskly for a halfhour each day than to be a weekend warrior. Find some kind of movement that you enjoy and can work into a daily routine. Activity lowers stress hormones, releases body tension, and reduces sodium levels through sweat. It also helps reduce and maintain weight—even a few extra pounds can have a profound effect on blood pressure. So find a food plan that keeps you satisfied, yet moving toward an optimal weight.

Many (but not all) folks with hypertension get relief with a low-salt diet.

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HOLISTIC STR ATEGIES TO HELP YOU FEEL BET TER

CBD Oil: the Wonder Drug?

There’s so much confusion about CBD oil. Can you separate the fact from the fiction? ///BY JONNY BOWDEN, PHD, CNS Few subjects in the health space these days generate as much controversy—and are the cause of as much confusion—as medical marijuana. But marijuana is having a moment. As more states legalize its use, it’s more important than ever to understand exactly what medical marijuana is, what it is not, and why it matters.

(Hint: The answer to why it matters is simple: cannabinoids.)

Cannabis is a genus of plants that includes different species: Cannabis sativa (also known as marijuana) is one of them; hemp is another. And this is where it sometimes gets confusing.

Because while hemp and marijuana are indeed species of the same plant, chemically, they are entirely different.

All cannabis plants—including hemp and marijuana—contain an array of healthy plant compounds called cannabinoids.

These are to the cannabis plant what flavonoids are to fruits and vegetables— powerful plant compounds with multiple healing properties. There are about 100 cannabinoids, all native to the various cannabis species. The two most famous are THC (tetrahydrocannabinol) and CBD (cannabidiol). THC is the cannabinoid responsible for getting marijuana users stoned.

What Is It?

CBD is found in both hemp and pot, but THC is found only in pot. And hemp is richer in CBD than marijuana. Legally, THC can’t be found in anything labeled “hemp.” CBD doesn’t get you high at all.

(If you want to try CBD, hemp oil is the best way to go, and it’s legal everywhere.

And CBD is CBD—it’s identical Evidence suggests that CBD oil has potential to whether you get it treat everything from from pot or hemp, anxiety to chronic and the body sees pain. it the same way regardless of origin.)

In U.S. law, the difference between marijuana and hemp is very clear and has everything to do with THC content. To be classified as hemp, there must be 0.3 percent or less of THC (less than one-third of one percent). Marijuana can have a THC content as high as 20 percent.

Cannabinoids don’t just come

Did You Know?

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• AUGUST 2018

from the cannabis plant—we also make them in our bodies. The ones we make are called endocannabinoids (endo meaning coming from within). The well-known “runner’s high” is actually an endocannabinoid, which increases in the blood during aerobic exercise and then crosses the blood-brain barrier and binds to cannabinoid receptors in the brain.

We have a network of cannabinoids and receptors in our bodies called the endocannabinoid system (ES). One of the primary jobs of the ES is to keep the body in balance, a state known as homeostasis. The ES has a profound effect on sleep, appetite, exercise, pain, inflammation, female reproduction, metabolism, anxiety, and immunity.

Research-Backed Benefits Scientists have known there was potential for medicine in the world of plant cannabinoids, but the demonization of pot prevented any real research from getting done in the U.S. But that’s changing.

The one place in which it’s legal to grow pot for federally approved research (on the campus of the University of Mississippi) was barren more than a year ago. Today, the farm is full of blooming cannabis plants. And scientists are excited about the emerging research.

Researchers at the University of Southern Florida Byrd Alzheimer’s Institute believe that low-dose THC may “slow the buildup of beta-amyloid plaque in the brain.” (Beta-amyloid plaque is typical in the brains of Alzheimer’s patients.)

There is also preliminary research suggesting that cannabinoids, particularly CBD, may be neuroprotective.

Does It Work?

CBD oil is a well-established antiinflammatory. Anecdotal reports confirm

its ability to moderate pain and inflammation. I have personal experience with this. As a tennis player, I’ve had chronic shoulder pain for years, and I’m pretty skeptical about over-thecounter drugs. Yet adding CBD oil to my supplement regimen made a noticeable difference, reducing pain by 25–50 percent, allowing me to continue with physical therapy.

There’s research showing that CBD makes a difference in inflammatory bowel disease, attenuates cardiac dysfunction and oxidative stress, and induces antidepressant-like effects. It has also been shown to have a promising role in the management of ALS symptoms.

Uma Dhanabalan, MD, MPH, was so impressed with medical marijuana that she became an outspoken advocate for

cannabis and CBD oil. Dr. Dhanabalan became interested in the healing powers of cannabinoids when her mother, who suffered with a chronic illness, urged her physician daughter to get some to help with the discomfort. Dr. Dhanabalan thought this was crazy—but looked into it anyway. What she found excited her.

“Cannabis isn’t for everyone,” she said, “yet it should be a first-line option, not the last resort.”

Should You Try It? People who have been curious about CBD hemp oil may have been reluctant to try it—if they could even find it. One study, in 2015, found that nearly 50 percent of CBD products sold tested negative for CBD; another, more recent study, found that nearly 70 percent of online CBD

products were mislabeled.

And that’s why the entrance of a company like Barlean’s into the CBD market is significant. Many people feel that if they’re going to try a new product like this, the safest thing to do is go with a company they trust. The new CBD oil products make it possible to do that.

I say there’s virtually no downside to trying CBD oil from a reputable source, if for no other reason than its proven ability to reduce pain and inflammation.

Remember, virtually every degenerative disease we know has an inflammatory component, and CBD is a known and established anti-inflammatory.

[Editor’s note: Turn the page for our hemp CBD oil product suggestions.]

Jonny Bowden, PhD, CNS, is a board-certified nutritionist and the best-selling author of 14 books. His latest is The 100 Healthiest Foods on Earth. Visit him at jonnybowden.com.

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BONE BROTH PROTEIN

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IS THE HOTTEST TREND IN MODERN HEALTH REALLY AN ANCIENT SUPERFOOD? Discover the ultimate 0g carb, 0g sugar superfood: Not a low calorie food.

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Healthy Skinb Healthy Jointsb Healthy Immune System Functionb Mix In Protein Shakes, Smoothies and Juices Made without: Dairy, Soy, Grain

THE MODERN SUPERFOOD BASED ON ANCIENT NUTRITION For as long as humans have been cooking food over fire, bone broth—the simmering stock of bones from fish, beef, chicken, turkey and other animals that are typically discarded—has been a daily part of life. And it’s celebrated by cultures around the world.

Bone broth may be the “hottest trend in health” today, even though it is centuries old. In fact, just about every culture throughout history has used a form of bone broth.

SO, WHAT EXACTLY IS BONE BROTH PROTEIN? Bone Broth Protein begins as a true bone broth liquid. It’s then dehydrated, making it into a concentrated source of high-quality, tasty powder. A quality Bone Broth Protein powder comes with the benefits of a homemade broth, but it’s even more versatile in so many recipes. Plus, Bone Broth Protein has 20 grams of protein per serving.

BONE BROTH IS NOW THE HOTTEST TREND IN NATURAL HEALTH One thing that actors, professional athletes, executives and television personalities all have in common is high-performance lifestyles. So it is little wonder that the media seems to be reporting almost daily on the celebrities who are making bone broth a central component of their health and fitness program.

You’ll also see bone broth very well represented on the covers of magazines and books if you take a stroll down the aisle of your local bookstore. Meanwhile, a surprising number of “broth cafes” have opened up in New York City as people are trading in their morning cup of coffee for the benefits that bone broth can deliver!

MODERN SUPERFOOD PERFECT FOR BOTH PALEO AND NON-PALEO LIFESTYLES Another audience that is “fueling the fire” of the bone broth movement is the rapidly-growing group of people following the Paleolithic-inspired eating and lifestyle program. And it’s not just the weekend warriors and hardcore fitness advocates who are contributing to the growth.

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90

GO NATURAL IN

DAYS PART 3

34

• AUGUST 2018

W

elcome to the final installment of our Go Natural in 90 summer makeover series and sweepstakes!

It’s not too late—it’s never too late—to make different choices when it comes to your health and your family’s health. Fuel your body, nourish your mind, and feel good as you go through your day with the following 30 suggestions. Your body wants to heal itself! Here are some simple ways to let it do just that.

BY THE EDITORS OF BETTER NUTRITION

DAY

Avoid the of 1 Pitfalls Working Too Much Working long hours and not taking care of yourself can spell disaster for your health. Here are a few tips from Envolve, an integrated healthcare solutions company, to balance your work and personal life:

GO NATURAL IN 90

WIN BIG THIS SUMMER!

DAY

Ease PMS 2 with Vitamin B6 & Calcium

If you suffer from water retention, tender breasts, cravings for sweets, headaches, migraines, Turn to p. 41 to see aches and pains, insomnia, all of the healthy goodies we're backache, acne, depression, giving away in irritability, and/or lethargy partnership 1– 2 weeks before your with our sponperiod, two nutrients may sors—natural help. Vitamin B6, which products, gift cards, cookbooks, 1. Plan and Prioritize. doesn’t work overnight, & more!

Get a notebook and is worth adding to your start writing down supplement regimen if ways you can incorpoyou have premenstrual rate healthy habits into your schedule. syndrome (PMS). According to one trial, Do you want to eat healthier? How the vitamin reduced pre-menstrual about stop checking emails after headaches in 80 percent of women. It’s dinner? Prioritize what you want to also known to help lessen depression achieve and set realistic expectations. and aggressive tendencies during PMS. 2. Slumber Smartly. Sleep directly Consider taking calcium too—calcium affects your mood, productivity, and levels drop about 10 days before mendecision-making, so strive to get the struation, suggesting that a deficiency recommended 7–8 hours each night. could cause water retention, cramps, A consistent bedtime and wake time headaches, and tension. encourages your body and mind to DAY get into a rhythm that helps you feel Think of Vitamin C rested throughout the day. for More Than Colds 3. Alleviate Anxiety. After a long day of You may associate vitamin C work, it’s crucial to unwind and let go with immune health, but this important of your stress, if only for a few minutes. vitamin has a lot more going for it. It’s Clear your mind, unplug, and be necessary for the production of collagen, present in the moment so you’re able a shortage of which contributes to to enjoy the things and people around skin sagging, joint deterioration, and you. For example, try a meditation other signs of aging. It’s also known to practice or yoga, or listen to music. help prevent the buildup of cholesterol 4. Increase Enjoyment. It’s important deposits. Taking aspirin for long periods to plan activities that you can look of time can impair the forward to during the week. Read for absorption of vitaenjoyment, meet up with friends, or min C, so you may cook your favorite meal with a loved need to boost one. Studies have shown that people your intake if who are in satisfying committed you use aspirin relationships have fewer health issues on a regular basis. and live longer.

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AUGUST 2018

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DAY

4

Incorporate Mindfulness into Workouts

Certified personal trainer Corey Phelps (cultivatebycorey.com) believes the practice of mindfulness can be applied “just about anywhere and in any type of workout.” That means not just on a yoga mat. One way to cultivate mindfulness, says Phelps, is to set an intention. Prior to jumping into a workout, take a moment to consider what you want to achieve during your time. Defining a concrete goal can serve as a compass during your workout.

This is something you can return to if motivation dips or focus is lost.

DAY

5

Sip Smartly

Americans use and discard 500 million plastic straws each day, according to nonprofit group The Last Plastic Straw (thelastplasticstraw.org).

That adds up to more than 175 billion straws each year piling up in landfills and littering our environment. If you can’t bring yourself to sip your favorite beverage without a straw, recyclable paper straws are a good option, but reusable stainless steel straws are even better. You can find a set of six for less than $10, then take them with you to restaurants and bars and ask the staff to “hold the straw” on any drinks you order.

DAY

6

Bee Environmentally Friendly

Plastic sandwich baggies are another unnecessary drain on our environment—according to some estimates, by the year 2050, there will be more plastic in our oceans than fish. Luckily, environmentally friendly options abound. Take your pick from reusable silicon, cotton, and BPA-free plastic bags, one of which can replace more than 350 conventional baggies.

Or try a Bees Wrap beeswax sandwich wrapper. Handmade in Vermont, these washable, reusable, compostable wraps last about 1 year when used several times each week. They cost about $11 each, roughly the same as one large box of Ziploc plastic sandwich baggies.

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• AUGUST 2018

DAY

7

Steer Clear of Everyday Skincare Sins

What’s getting in the way of having beautiful skin? Here are a few surprising skin saboteurs from London-based doctor Maryam Zamani (drmaryamzamani.com): Washing with Tap Water: Hard water tends to be more alkaline, which impacts the slightly acidic pH of skin. If this pH is disrupted, it can cause a flare up and make it harder to retain moisture in the skin. Try no-rinse cleaners, water filters, and/or a slightly acidic cleanser (to combat alkalinity in hard water).

Smartphone Sins: Holding the phone to your face can increase skin allergies and outbreaks. Bacteria from dirty hands, sweat, and makeup all affect your skin.

Regularly clean your screen or invest in earphones or a wireless headset.

Tech Neck: Looking down at your screen leads to aging around the face and stress on the neck muscles. It also creates folds in the skin, causing it to look untoned and slack.

Hold gadgets at a neutral eye level to avoid looking down for long periods.

Seasonal Allergies: Seasonal allergies are the most common causes of dark circles under the eyes. The congestion, even when minor, causes the veins that drain from the eyes into the nose, to increase in size and become darker. [Editor’s note: For natural solutions to seasonal allergies, search “allergies” at betternutrition.com.]

Overexfoliating: If you overexfoliate, it can cause your skin to become inflamed.

Use exfoliants sparingly, no more than 2–3 times a week.

DAY

8

Make a Restaurant Plan

Many of us struggle with trying to stick to our diet when dining out. “The challenges to navigating restaurant meals are many,” says Jill Weisenberger, who partnered with the American Diabetes Association to write Prediabetes: A Complete Guide: Your Lifestyle Reset to Stop Prediabetes and Other Chronic Illnesses. “Portions are often huge, it’s hard to know which foods are swimming

in sugar and saturated fats, and what sounds like a wholesome wrap or salad may be a calorie bomb in disguise.”

You can eat away from home without blowing your diet, says Weisenberger.

Most important: Make a plan, and stick to it. “Before heading to the restaurant, set your plan,” she says. “My most successful clients preview menus online and make their choices at home in a leisurely environment. They give themselves time to think through their options instead of being influenced by the orders of dining companions or nudges from the waitstaff. Last-minute choices are frequently less healthful.”

DAY

9

Focus on Figs

Tired of the same-old, same-old snack foods? Next time you’re feeling the urge, grab a handful of figs.

They’re packed with fiber, potassium, calcium, and antioxidants, and are naturally fat-, sodium-, and cholesterol-free. Select plump, fragrant figs that are soft and yielding to the touch, but not mushy. If they smell slightly sour, they have already begun to ferment. Fresh figs should be refrigerated as soon as possible and can be stored for up to seven days. There are two fig seasons—early June and August through October.

DAY

10

Eat Your Way to Better Sleep

Tired of being tired? Certified Nutritional Health Counselor Sara Siskind (sarasiskind.com) recommends four foods that can help: > Tart Cherry Juice—Researchers from

Louisiana State University concluded that drinking the juice of Montmorency tart cherries twice per day for two weeks helped increase sleep time by nearly 90 minutes among older adults with insomnia. > Pistachio Nuts—Besides being a powerhouse of heart-healthy fats, protein, and fiber, pistachios also contain a significant amount of vitamin B6, which can help to induce sleepiness. According to the Alaska Sleep Clinic, a deficiency in B6

ARE YOU TAKING THE RIGHT FORM OF CoQ10?

Did you know that there are two forms of CoQ10?

CoQ10 comes in two main forms: Ubiquinone (the oxidized form) sometimes called conventional CoQ10 and Ubiquinol, sometimes called the advanced or active CoQ10.

For CoQ10 to be effective in the production of cellular energy it must be converted to its active form – UBIQUINOL (“you-bik-win-all”).

Our bodies rely on cellular energy for our heart and other organs to function properly. Ubiquinol is associated with over 90% of our cellular energy production.

After the age of 40 our bodies produce less CoQ10 which can result in lower Ubiquinol levels.

By taking a Ubiquinol supplement, you can bypass the conversion.

Look for the Kaneka quality seal on your favorite brand of Ubiquinol

For more information, please visit www.ubiquinol.org/bn 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.

has been linked with lowered serotonin levels and poor sleep. > Bananas—They’re full of magnesium and potassium, which are natural muscle relaxers that can help your body to unwind. > Kiwis—These fruits contain a significant amount of sleep-promoting serotonin.

Researchers at Taiwan’s Taipei Medical University found that eating kiwi on a daily basis was linked to substantial improvements in both quality and quantity of sleep.

DAY

11

Get a Proper Bike Fit

“A cyclist’s position on the bike has to balance aerodynamics, power output, and comfort. The more you pursue any one of the three, the more the others suffer,” writes Chris Carmichael, CEO and Head Coach of Carmichael Training Systems in Santa Ynez, Calif. For road bikes, you want your weight distributed as evenly as possible between the wheels, says Carmichael. Sitting too upright means less weight on the front wheel—and less control, traction, and stability. “Get a bike fit that allows you to feel comfortable handling your bike … not one that just makes the bike more like an easy chair.” For more of Carmichael’s tips, visit trainright.com.

DAY

12

Pick the Right Wood for Grilling

Steven Raichlen knows a thing or two about grilling. He’s written 31 books on grilling, filmed seven TV series, taught two decades of Barbecue University classes, and written hundreds of articles on the topic. In his newest book, Project Fire, Raichlen offers this grilling hack: “If I could pick one wood for grilling, it would be oak, which is full-flavored enough to stand up to beef, yet neutral enough to grill the most delicate poultry or seafood without overpowering it. Avoid soft woods, such as pine and spruce for grilling (they put out a resinous sooty smoke).” Visit stevenraichlen.com for more barbecue tips.

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• AUGUST 2018

DAY

13

Save Your Skin with Lycopene

Lycopene, a potent antioxidant found in tomatoes, is best-known for promoting prostate health. But did you know that it can also prevent—and maybe even reverse—sun damage to your skin? Several studies have shown that lycopene can protect against burning from the sun’s UV rays. In one, healthy adults who ate 5–10 mg of lycopene (also found in apricots, pink grapefruit, guava, and watermelon) for 12 weeks decreased sunburn by approximately 50 percent.

“Lycopene is the best at mopping up free radicals, so it protects against sun damage for the skin,” says Mark Menolascino, MD, an integrative physician in Jackson Hole, Wyo. “It has the ability to work in multiple areas by becoming that free radical scavenger.” As a supplement, take 20 mg of lycopene daily.

DAY

14

Use Sunscreen, Even on Cloudy Days

“Always apply SPF sunscreen if you plan to be outdoors for an hour even during cloudy days, as research proves that strong rays of light get through and can cause skin damage,” says Enrique Ramirez, esthetician and founder of the spa Face to Face NYC. Also, says Ramirez, avoid direct sun exposure between 10 a.m. and 4 p.m. if possible—that’s when the sun is at its strongest.

DAY

15

Eat More Veggies at the Ballpark

A hot dog and a beer may be the traditional baseball meal, but these days, most sports fans are looking for something a little healthier. Enter VeggieHappy.com, a unique online tool that makes it easier than ever to enjoy a game or concert without loading up on junk food.

By partnering with food service companies that contract with ballparks, stadiums, and other large venues, the site highlights plant-based menu options and where to find them. Listings are free, and venue representatives can upload and manage them right from the website. Visitors can easily reference menu information

from any device, share venue listings via social media, and post reviews about their own plant-based food experiences.

DAY

DAY

DAY

16 17 18

Cook Smarter

The New York-based Natural Gourmet Institute (NGI) has been providing innovative, health-supportive culinary education since 1977. Its culinary community is made up of cutting-edge chefs in the world of vegan and plant-based eating.

Here are 3 tips and tricks used by NGI teachers and chefs (learn more at naturalgourmetinstitute.com): 1. Poke a hole in a lemon and squeeze

the juice you need if it’s only a small amount; the remainder will last longer.

2. Freeze sauce, stock, or leftover red wine in ice cube trays, and then add to dishes straight from the freezer.

3. Rather than cutting all the ingredients for a recipe before starting cooking, chop in the order that they are used.

Start the first ingredients cooking and add subsequent ingredients as they are ready. By the time the last ingredient is prepped, the dish is almost ready.

DAY

19

Lean on Seeds

Flax, chia, pumpkin, sunflower and other seeds make proteinand fiber-rich replacements for grains that won’t spike blood sugar and set off cravings. To make “flour,” finely grind flax and chia in a spice mill or clean coffee grinder. Use a food processor or highpowered blender such as a VitaMix to grind larger seeds; be careful not to overprocess or you’ll end up with seed butter. Use these to fortify cookies, crackers, pancakes, muffins, or breads, to add nutrients and a nutty, rich flavor that will keep you satisfied.

DAY

20

Keep Your Nasal Passages Healthy

The lining of the nasal passages must have plenty of vitamin A to be healthy. This vitamin guards the linings of all body openings. Keeping nasal

passages moist and healthy helps prevent post-nasal drip, nasal congestion, and colds. Vitamin A also plays an important role in overall immune and skin health.

Avoid taking more than 25,000 IU daily, as excessive amounts of vitamin A can be toxic, and are especially dangerous for pregnant women. Beta-carotene is the plant-derived form of vitamin A. DAY

21

Trim Down with Yoga

Researchers at the National Institutes of Health interviewed people who had lost weight with yoga after struggling, unsuccessfully, with other methods. In addition to improved muscle tone and metabolism, yoga benefits included less stress and stress eating, reduced appetite, fewer cravings, more mindful eating, a better mood, greater self-esteem, social support, and healthy role models. “This weight loss experience was markedly different than past attempts,” the researchers concluded, “in that the weight loss was easier, and subjects felt more confident in their ability to maintain lasting weight loss.”

DAY

22

Look to Lecithin for Gallstones

If you want to prevent gallstones, try adding lecithin to your diet. Lecithin is a fatty substance that the body manufactures, and it’s a natural emulsifier, which means it helps break up particles of fat. In the gallbladder, lecithin may help digest and emulsify fats in foods. You can take lecithin in supplement form or eat more lecithin-rich foods such as egg yolks, grass-fed raw dairy, meat, and soybeans.

[Editor’s note: Talk to your doctor first if you have gallbladder disease.]

DAY

23

Kick Candida to the Curb

One of the most effective agents in combating candida overgrowth and other nonspecific vaginal yeast infections is tannic acid, says Emily A. Kane, ND, author of Managing Menopause Naturally and Better Nutrition’s Ask the

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Naturopathic Doctor column (see p. 26).

The tannins bind to the yeast and help prevent it from attaching to the host mucous membranes (gut, vagina). Black tea, witch hazel, and goldenseal are all high in tannins and have proven helpful for controlling candida. Goldenseal is also an excellent source of berberine, which is healing to all mucosal surfaces in the body, including the mouth, bladder, and lung cells.

DAY

24

Ripen a Hard Avocado

Avocados, along with bananas, release ethylene gas, which is key to the ripening process, says Lucky Jessop, author of The Goodness of Avocado. “Place your unripe, hard avocado in a brown paper bag (or other container—an empty bread bin or cake tin works well). This will trap the ethylene gas and help it ripen more quickly,” says Jessop, who adds that you can also add a banana to the bag to increase the amount of ethylene gas. Store at room temperature.

DAY

DAY

DAY

25 26 27

Become a Vegan BBQ Master

Veggies and vegan meat alternatives taste great when grilled. Here are three tips from Nadine Horn and Jorg Mayer, vegan grilling pros and authors of VBQ: The Ultimate Vegan Barbecue Cookbook: > Blanch tempeh before putting it

on the grill. Cut the tempeh into slices and blanch for 7–10 minutes in salted water. Then drain and pat dry.

Blanched tempeh becomes flexible, loses its pungent smell and taste, and absorbs marinades better. > Use plenty of oil when grilling tofu.

Dry tofu will stick to a grill faster than you can count to three. To prevent this, tofu slices seasoned with a dry rub should be brushed with plenty of oil before being placed on the grill, and any marinades should contain a large proportion of oil.

> To grill asparagus, brush the spears

with plenty of olive oil and lay them (preferably in a perforated container) on the grill over direct heat. They need only about 90 seconds. They’ll still be crispy, but with lovely char marks and a smoky aroma.

DAY

28

Clear Brain Fog

“Ever feel socked in by brain fog? That’s the cloudy quality at work,” says Kate O’Donnell, an Ayurvedic practitioner, yoga instructor, and author of Everyday Ayurveda Cooking for a Calm, Clear Mind. “Foods that clog the channels increase this feeling,” she says. The top offenders? Cold milk and cheese, white flour, trans fats, toxic chemicals, alcohol, pharmaceutical or recreational drugs, and avoiding exercise.

“A clear head results from foods that digest clearly and do not leave a residue.

These include fruits and vegetables with a high-water content, clear soups, herbal teas, water, and meditation.

DAY

29

Swap Manuka Honey for Sugar in Coffee

Substituting Manuka honey for other sweeteners gives you a sweeter coffee that’s easier to process and provides you with other important nutrients like antioxidants, minerals, enzymes, and vitamins. Manuka honey also tastes great in iced tea, lemonade, lattes, punch, and other sweetened beverages. Manuka honey comes from New Zealand. Look for high-quality, non-GMO brands such as Wedderspoon.

DAY

30

Don’t Fall for the Exercise Myth

While physical activity is definitely necessary, beneficial, and burns more calories than sitting around or sleeping, it won’t beat an unhealthy or overly generous diet. As a rule of thumb, walking or running a mile burns about 100 calories. Are you willing to literally go the extra mile to burn off a single 100-calorie snack pack or a 300-calorie donut?

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YOU DON’T KNOW

S N A BE The truth about legumes

by Lisa Turner

I

f you’re a fan or a follower of the Paleo diet, you’ve probably heard that beans are second only to grains in their ability to damage your gut, increase your weight, and generally harm your health. But most studies agree that people who eat beans have a lower risk of heart disease, cancer, and overall mortality. So are beans friend or foe? As with most things, the truth lies somewhere in the middle.

Beans contain a multitude of nutrients. They’re low in fat, high in protein (15–20 grams per cup), and rich in magnesium, folate, zinc, copper, iron, phosphorous, and other vitamins and minerals. And dark-colored varieties such as red, black, and kidney beans are loaded with cancer-protective antioxidants.

But fiber is where beans really shine. One cup of navy beans, for example, contains 20 grams of fiber, which is about 70 percent of the recommended daily value. Beans also contain resistant starch, which encourages the growth of beneficial bacteria, lowers blood sugar, improves insulin sensitivity, reduces cholesterol and triglycerides, and may protect against colon cancer.

On the other hand, beans also contain compounds that can interfere with nutrient absorption, irritate the gut, and cause digestive issues.

Turn the page for a look at each of these compounds, and ways to keep them from interfering with your continued enjoyment of beans.

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1

Phytates. Beans and other legumes,

grains, nuts, and seeds store phosphorous as phytic acid—called phytate when it’s bound to a mineral in the seed. Phytates are an energy source for the sprouting seeds, and also prevent them from sprouting prematurely. But phytates can interfere with the body’s absorption of minerals, including zinc, iron, manganese, and, to a small degree, calcium. They can also make proteins, fats, and starches harder to digest.

Use your bean: To deactivate most of the phytic acid in beans, combine them in a large bowl or pot with water to cover by 2 inches, then soak for 8–12 hours.

Drain, rinse well, and cook as usual (soaking reduces cooking time). And the upside: phytic acid seems to have some powerful health benefits. It’s an antioxidant, and may bind cadmium, lead, and other heavy metals, preventing their absorption. Foods with high phytic acid content also seem to reduce the risk of

breast, prostate, and colon cancer, and may protect against hardening of the arteries.

2

Lectins, found in high levels in beans and legumes, grains, nuts, and nightshade vegetables such as eggplant and potatoes, are proteins that bind to cell membranes. They act as natural pesticides, protecting plants from insects, fungi, and harmful microorganisms.

The problem is, lectins can bind to the intestinal wall, making it more permeable and triggering a condition called leaky gut syndrome, in which partially digested protein and toxins “leak” through the intestinal walls and enter the bloodstream, causing systemic inflammation and other problems. Some even say that lectins are linked with Crohn’s disease, colitis, IBS, fibromyalgia, and other autoimmune conditions.

Use your bean: Thoroughly cooking beans dramatically decreases their lectin

Beans and Legumes:

What’s the Difference?

Legumes are a broad category of seeds that grow in pods. They include beans, peas, and lentils. So beans are always legumes, but legumes aren’t always beans.

For varieties where you eat both the seed and the pod—such as snow peas or green beans—the legume is considered a vegetable. And while we call peanuts “nuts,” they’re different from tree nuts like almonds and pecans. Because they’re seeds that grow in pods, they’re technically legumes—but they don’t have the same nutritional profile.

content, and also breaks down some of their complex starch into simple carbs, which then bind with the lectins and remove them from the body. Don’t use a slow cooker; the temperature’s not high enough to deactivate lectins. Instead, use a pressure cooker, or boil beans on the stovetop. Fermenting and sprouting can also reduce lectins. But don’t sprout kidney beans; they contain a lectin called phytohaemagglutinin, which can cause severe gastrointestinal symptoms including nausea, vomiting, and diarrhea even in very small doses. Kidney beans should always be thoroughly cooked.

3

Protease inhibitors, found mainly

in beans, grains, nuts, and seeds, are compounds that block protease, the body’s protein-digesting enzyme, thus interfering with the body’s absorption of protein. Over time, this causes levels of enzymes, especially one called trypsin, to increase in the intestines, and can lead to

leaky gut. Soy is especially high in these compounds, and the protease inhibitors in soybeans appear to be more resistant to cooking and processing.

Use your bean: Soaking and cooking deactivates the majority of protease inhibitors in most beans. Fermentation has been shown in some studies to completely remove protease inhibitors, especially in soy—so stick with tempeh, miso, and other fermented soy products.

On the flip side, some studies suggest that the protease inhibitors in soy may contribute to their anticancer effects.

4

FODMAPS, an acronym that stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, are carbohydrates that are poorly absorbed by some people, especially those who have IBS or other digestive problems. Because they’re easily fermented by gut bacteria, they can cause significant bloating, gas, stomach pain, diarrhea, constipation, and other digestive symptoms in some people.

Use your bean: While most beans are high in FODMAPs, chickpeas, lentils, and peas are allowed on most FODMAP diets. Canned beans are lower in FODMAPs than regular beans and, not surprisingly, soaking before cooking can reduce FODMAPs too.

PHOTO: PORNCHAI MITTONGTARE

5

Saponins, found in beans, peanuts, legumes, and other plant sources, are thought to damage the membrane lining of cells, especially in the intestines. When the intestines become more permeable, as in leaky gut, toxins can enter the bloodstream and cause systemic inflammation and other issues. In extremely high quantities, saponins can destroy red blood cells if they enter the bloodstream.

Use your bean: Cooking beans doesn’t reduce the saponin content, but soaking and fermenting do. And, like other so-called antinutrients, saponins have some health benefits. Studies suggest that they decrease blood lipids, normalize blood glucose response, and reduce the risk of cancer.

Farmers’ Market Green Lentil Salad Recipe Neil Zevnik

Makes: 9 cups The secret to this smashing high-protein salad is using only the ripest, brightest, freshest ingredients that you can find.

1 cup green lentils 3 ears white corn, kernels cut off (about 3 cups) 2 cups chopped heirloom tomatoes (about 3–4 medium) ¾ cup chopped red onion (about ½ small onion) 2 cups chopped fresh baby spinach (about 4 oz.) ¼ cup fresh-squeezed lemon juice ¼ cup bold extra virgin olive oil Salt & fresh ground black pepper to taste

1. In large saucepan, bring lentils and 5 cups water to a boil. Reduce heat, and simmer 15–20 minutes, or until just tender and still firm. Rinse well under running cold water, and set aside. (Lentils can be cooked in advance and refrigerated.)

2. Combine lentils with remaining ingredients in large bowl, and toss gently to combine. Serve as a side dish with grilled fish, or heap atop a bed of crispy greens for a main-course salad. per 1-cup serving: 186 cal; 7g pro; 7g total fat (1g sat fat); 27g carb; 0mg chol; 201mg sod; 6g fiber; 4g sugars

Bean Friendly If beans don’t agree with you, or you just can’t or won’t eat them, be sure you’re including these important supplements in your diet: k DIGESTIVE ENZYMES. Look for a digestive supplement formulated specifically for beans, or one that contains alpha-galactosidase, an enzyme that helps break down the complex sugars in beans. k FIBER. Beans are extremely high in both soluble and insoluble fiber. Choose a fiber supplement that contains both, and if you’re avoiding beans because of digestive issues, check with your doctor first. k B-COMPLEX VITAMINS. Beans are packed with Bs, so if you’re not a legume lover and don’t eat a varied diet, consider supplementing. Sublingual forms are great if you suffer from digestive problems. k MINERAL COMPLEX. Beans are an excellent source of magnesium, copper, phosphorous, iron, potassium, and manganese. If you also avoid nuts and seeds, look for a full-spectrum, multimineral supplement. Liquid forms tend to be better absorbed, especially if you have digestive issues. k PROTEIN. Most of us get plenty of protein, but if you’re a vegan and don’t eat beans, you may need to supplement. Look for protein powders made from sprouted rice, sprouted quinoa, hemp seeds, chia seeds, or artichoke protein.

AUGUST 2018

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y l d n e i r F Kid es p i c Re crave s id k r u o y Do school? sugar after ree real-food, Here are threcipes from low-sugar k, Mom’s a new boo tion—they’re Sugar Solu lunch or perfect for l snacks after-schoo over, MPH, RDN alela Ho

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by Laura C

AUGUST 2018

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Peach Mango Fruit Leathers Serves 5

These fruit leathers are every bit as fun as Fruit Roll-Ups, but without the artificial dyes and sugar. They’re also easy to make.

Get creative and experiment with different fruit varieties, such as strawberry, apple, watermelon, pineapple, or cherry. Store in an airtight container at room temperature for 1–2 weeks.

1½ cups diced peaches 1½ cups diced mango ½ cup water

1. Preheat oven to 175°F (or lowest

2. Add fruit to food processor, and pulse until partially blended. Add half of water, and pulse again until only a few chunks remain. Add remaining water, and pulse until completely smooth, about 2 minutes.

3. Transfer fruit to prepared baking sheet, and smooth out until surface is even.

Bake 3 hours, or until surface is glassy and dry.

4. Remove from pan, and cut into 10 strips while still on parchment paper, being sure to also cut through parchment paper, which will keep the roll-up from sticking to itself as you roll it. Tightly roll each strip, with parchment paper on the outside. Tie with a small piece of string, and store in airtight container.

Per Serving: 50 cal; 1g prot; 0g total fat (0g sat fat); 12g carb; 0mg chol; 0mg sod; 1g fiber; 10g sugar

Chef Salad Skewers

Quick Ranch Dip

Serves 8

Serves 10

There’s something about food on a stick that both kids and adults love. These colorful skewers are packed with protein and vegetables. Use any type of skewer you have on hand; I like to use 10-inch bamboo skewers. Feel free to get creative with how you layer the ingredients on the skewers, alternating colors and textures to keep things interesting.

Research shows that kids are 80 percent more likely to eat bitter vegetables when they’re served with dip. But most storebought dips use added sugars as a leading ingredient. This recipe has zero added sugar.

It goes perfectly with the Chef Salad Skewers.

4 thick slices Italian bread, crusts removed, and cut into 16 squares 16 cherry tomatoes 4 large Boston lettuce leaves, roughly trimmed into 2-inch squares 4 oz. low-sodium ham, cut into cubes 1 medium cucumber, peeled and sliced into 16 rounds 4 oz. Swiss cheese, cut into cubes 4 hard-boiled eggs, shelled and cut in half 4 oz. low-sodium smoked turkey, cut into cubes

1 cup plain low-fat Greek yogurt 1 tsp. dried dill 1 tsp. dried chives 1 tsp. garlic powder 1 tsp. dried parsley 1 tsp. dry mustard 2 tsp. lemon juice Salt and black pepper, to taste Combine all ingredients in medium bowl, and mix well. Serve immediately, or store in airtight container in refrigerator for up to a week. Serve with skewers, a plate of raw veggies, and/or toasted pita chips.

Per Serving: 20 cal; 2g prot; 0.5g total fat

1. Thread all ingredients onto 8 skewers, dividing ingredients equally among skewers. The following is a suggested pattern, but feel free to get creative: bread cube, tomato, lettuce leaves, ham cube, cucumber round, cheese cube, egg, turkey cube, cucumber round, lettuce leaves, bread cube, tomato.

2. Serve immediately, or refrigerate up to 1 day.

Per Serving: 190 cal; 15g prot; 9g total fat (4g sat fat); 11g carb; 120mg chol; 390mg sod; 1g fiber; 3g sugar

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(0g sat fat); 1g carb; 0mg chol; 10mg sod; 0g fiber; 1g sugar

All recipes excerpted with permission from Mom’s Sugar Solution by Laura Chalela Hoover, MPH, RDN In her new book, registered dietitian nutritionist Laura Chalela Hoover shares how to get your family involved in a low-sugar lifestyle, including the best ways to minimize sugar in your child’s diet and how to emphasize natural ingredients in meals.

There are 150 kid-friendly recipes here—everything from breakfast to dessert ideas.

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

temperature). Line baking sheet with parchment paper.

Supplements for HEALTHY KIDS & TEENS We talked with well-known natural health expert Tieraona Low Dog, MD, about the most important nutrients for children and teenagers. Low Dog is the author of several books, including Fortify Your Life and Healthy at Home. Visit her website for her health blogs and more at drlowdog.com.

BN: What are some of your favorite natural remedies for helping kids stay healthy?

TLD: Many kids benefit from a basic multivitamin during the school season. Look for one that contains 70–100 percent of the DV (daily

value) for most vitamins and minerals, with a few exceptions. For teens, only menstruating girls should take a multi that includes iron, unless a health care professional tells you otherwise.

Calcium takes up a lot of space in a “once daily” type of vitamin, so generally most will only provide 100–200 mg per day. That’s okay. You do want to make sure it has adequate amounts of the B-vitamins, zinc, and vitamin C. Speaking of vitamin C, keep some extra around the house in case someone comes down with the sniffles, as well as a bottle of elderberry syrup, which can help the body fight off respiratory infections. I always recommend probiotics too.

Vitamin D is important during winter. Studies show that vitamin D supplements can reduce the risk of upper respiratory infections, and it has also been shown to reduce hospitalizations and steroid use in children with asthma, which tends to also be worse during cold and flu season. I recommend 1,000 IU per day for children 6 and older.

BN: Is there a good remedy for improving focus and attention?

TLD: Well, the main prescription, if you will, is getting plenty of sleep, a breakfast with healthy protein and fats, and regular exercise. A multivitamin is also important for ensuring kids are getting adequate B-vitamins, which are important for mood and focus. Bacopa (Bacopa monnieri) can be useful for aiding focus in children and teens.

And lemon balm (Melissa officinalis) can be very helpful for children who have difficulty focusing.

BN: How about teenage health?

TLD: Teens need lots of rest, as they are growing rapidly. If your kids are staying up late working on the computer doing homework, make sure you install software that will block blue light, which is notorious for making it difficult to fall asleep. Keep plenty of healthy snacks around the house, and try “daily booster powders” that contain some protein, vitamins, and/or fruits and veggies.

BN: What if sleep is a problem?

TLD: Herbal teas can be helpful when given one hour before bed. I love Traditional Medicinal’s Nighty Night tea. If your child takes medicine for ADHD, talk to your health care provider about using melatonin. A number of studies show that 2–3 mg sustained-release melatonin can help counter sleep problems associated with psychostimulants.

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PURE INGREDIENTS FOR SKIN & BODY

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Summer Skin Hydration These light moisturizers are the oppostie of heavy skin creams—perfect for hot, sticky days /// BY SHERRIE STRAUSFOGEL

Moisturizing is an essential daily skincare step for every skin type all year round. Believe or not, the warm, moist air of summer can be just as damaging to skin as cold, drying winter winds.

A few drops of facial oil containing argan, rosehip seed, jojoba, or coconut oils will soak into dry or combination skin and leave no residue. These oils help balance 3 your skin’s own oil production and let pores breathe.

Oils have the ability to penetrate the skin like a serum, instead of sitting on top like a moisturizer. They trap moisture and help block dirt and pollution that clog pores.

“Beauty oils not only heal and nourish the skin, they leave a light, reflective glow, which is the ‘in’ look,” says Rose-Marie Swift, makeup artist and founder of the nontoxic and nutritive cosmetics line, RMS Beauty, who recently presented a clean beauty seminar at Colur Studios in Charleston, S.C. “Most oils in their pure form are antibacterial, which is a great benefit when the weather is warm,” she says.

Dry or combination skin that needs a boost of nutrition will also benefit from a light lotion. Although gels have the highest water content, and oils are usually rich in vitamin E, lotions tend to have the most corrective benefits, especially if they have added UV protection.

Oily and acne-prone skin won’t clog up with gel moisturizers.

These water- or aloe-based hydrators absorb quickly, feel refreshing, and lock in moisture so your pores won’t suffocate even on the most humid days.

1

Hit refresh with ANNEMARIE BÖRLIND Natural Beauty Aquanature Hyaluronate Creme Sorbet. Aloe vera, botanical hyaluronic acid, and papyrus and marine plant extracts in this light, creamy gel provide dehydrated skin with intensive moisture. Antioxidants, plus jojoba and olive oils, protect skin and improve its capability to regenerate.

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Get your glow on with Derma•E Essentials Illuminating Rosehip & Cranberry Face Oil. This blend of rosehip, cranberry, organic pumpkin seed, sea buckthorn, coconut, and sunflower seed oils hydrates, rejuvenates, and brightens skin. It absorbs quickly and can be used alone or as a base under sunscreen and makeup.

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Reduce wrinkles while you moisturize your skin with Mad Hippie Face Cream. This lightweight hydrator is packed with skin-smoothing peptides and antioxidants, including CoQ10, resveratrol, green tea, pomegranate, and açai berry. Coconut and argan oils moisturize without leaving you shiny.

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Feed your skin with Nourish Organic Lightweight Moisturizing Face Lotion.

Moroccan argan oil hydrates and replenishes dry skin, while rosewater evens skin tone and texture, and shea butter locks in moisture and improves elasticity. Vitamins and antioxidants replenish essential skin nutrients and boost defenses for healthy-looking skin.

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Keep it light with EO Hydrating Face Moisturizer. Snow algae, which thrive in extreme environments in the Swiss Alps, have been proven to stimulate collagen production, improve hydration, and smooth wrinkles. Tsubaki oil reduces fine lines and wrinkles, restores skin texture, and evens skin tone.

Argan and carrot seed oils and cocoa and mango seed butters heal dry skin.

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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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.

Low-Sugar Ways to Replenish Electrolytes When you’re outside on hot summer days, you’re at increased risk for becoming dehydrated and depleted of important minerals. Try these tips for getting more of these essential nutrients ///BY MELISSA DIANE SMITH

:

My elderly mother has become dehydrated more apt to develop a few times recently, and I give tours Mild dehydration can usually medical conditions that be treated simply by drinking outdoors in the summertime and sweat put them at risk, or to more fluids.

But more serious a lot. Our physician recommended commercial dehydration often requires take medications that electrolyte replacement drinks for both of us. intravenous treatment. increase their risk.

I am looking for some ideas of healthier Signs and symptoms electrolyte replacement drinks without all the of dehydration in adults sugar, artificial sweeteners, artificial colors, and additives found in and the elderly include the commercial types. Could you fill me in a little about electrolytes and fatigue, dizziness, confusion, why the elderly are more likely to become depleted, and offer suggestions headache, irritability, disorientation, on better-for-you ways to replace these important minerals, especially on hot thirst, dark urine, and sunken eyes. summer days? —DeeDee R., Philadelphia Especially in older adults, weakness and dizziness can provoke falls, a common cause of injury in the elderly. Depending Electrolytes are minerals, including enters—can affect the concentration on what type of electrolyte imbalance sodium, chloride, potassium, of the body’s electrolytes, leading to develops, a number of symptoms can magnesium, and calcium, that assist in electrolyte imbalance. Intense sweating result, including muscle aches, spasms, proper muscle function, maintaining fluid in the summer heat, as well as medical twitches, and weakness; heart palpitations balance, and supporting nerve activity. conditions such as diarrhea, vomiting, or irregular heartbeat; blood pressure When you lose a lot of fluids in a short blood loss, and diabetes, can cause changes; fatigue; confusion; and even period of time, you can become deficient dehydration and electrolyte imbalance. nervous system disorders. or imbalanced in these nutrients.

Some medications, especially diuretics, Moderate dehydration and electrolyte can also lead to dehydration. The elderly imbalance are often Dehydration are at higher risk of dehydration and treated with intravenous Dehydration—a condition that occurs electrolyte imbalance because they are hydration in urgent care, when more fluid leaves the body than the emergency room, or even the hospital. Mild dehydration and electrolyte imbalance can usually be treated simply by drinking more fluids.

Did You Know?

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Healthy Ways to Replace Electrolytes Instead of drinking commercial electrolyte replacement beverages packed with sugar, artificial sweeteners, artificial colors, and additives, try these healthier ways to increase your intake of electrolytes.

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• AUGUST 2018

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ANSWERS TO YOUR FOOD QUESTIONS

dead.” That may be a bit of a stretch, but 100% organic chicken and beef bone broths do have incredible healing properties, including being great sources of bioavailable minerals such as phosphorus, sodium, magnesium, and calcium.

Sipping on bone broth is a delicious and easy way to replenish lost electrolytes.

One well-known brand that you can find in many natural food stores is Bonafide Provisions.

COCONUT WATER—Coconut water is a

clear liquid in the fruit’s center that is tapped from young, green coconuts. It contains easily digested carbohydrates and is rich in antioxidants and minerals.

Sometimes dubbed “Mother Nature’s sports drink” by marketers, unsweetened coconut water has fewer calories, less sugar, less sodium, and more potassium than commercial sports drinks. Ounce-per-ounce, most unflavored coconut water contains 5.45 calories, 1.3 grams of sugar, 61 mg of potassium, and 5.45 mg of sodium.

In comparison, Gatorade has 6.25 calories, 1.75 grams of sugar, 3.75 mg of potassium, and 13.75 mg of sodium.

The healthiest brands of coconut water are made from young coconuts that are sustainably grown and harvested; contain no additives, preservatives, or added sugars; and aren’t made from concentrate. Brands to look for include Taste Nirvana and Harvest Bay plain variety. For an 8-oz. serving, these brands of coconut water supply 40–50 calories and 6–9 grams of sugar.

CACTUS WATER OR CACTUS NECTAR—

The people of the Sonoran desert have long used prickly pear cactus, also called nopal, for medicinal and nutritional purposes. They believed prickly pear cactus was an essential element to their health and survival.

That may be for good reason: Research has found that prickly pear cactus is a good source of nutrients, including electrolytes and antioxidants.

True Nopal Cactus Water is a convenient, ready-to-drink beverage made from water, prickly pear concentrate, and natural flavor. It has a refreshing fruit taste and no added sugars or sweeteners. It contains about half the calories and sugar as the leading brand of coconut water while still providing electrolytes, especially potassium and magnesium, and antioxidants.

Another option: Arizona Cactus Ranch makes Prickly Pear Nectar, or 100% pure prickly pear concentrate.

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As a source of electrolytes and antioxidants, take 1 tsp. per day. Or make Prickly Pear Electrolyte Water by adding 2–4 tsp. of Prickly Pear Nectar to a 16 oz. bottle of water.

Both coconut water and cactus water are lacking in sodium. If you think you could be deficient in sodium, which is common during electrolyte depletion, add a pinch of high-quality salt to a meal, or eat a salty snack, such as salted nuts, fermented raw sauerkraut, or a pickle, in addition to drinking these healthier electrolyte beverages.

Make a Homemade Electrolyte Drink There are creative ways to make your own “electrolyte replacement” beverages that naturally supply potassium, sodium, magnesium, and calcium. Here are two ideas for low-sugar, electrolyte-containing combinations to try:

Use a Powdered Electrolyte Supplement You can also mix a powdered electrolyte dietary supplement into water and drink it as needed. Try Vega Sport Electrolyte Hydrator dietary supplement, which is sweetened with stevia extract, not sugar. It comes in two yummy flavors (Lemon Lime and Berry) and has zero calories.

Eat Mineral-Rich Foods & Drink Water Marketers have done an effective job of making you think that you need a beverage to replace electrolytes.

But you can obtain the critical minerals from many foods too. In most cases, you don’t really need a special drink. You can replenish electrolytes simply by eating foods that are rich in appropriate minerals, and drinking pure water. For snacks or when making meals, include:

* Real salt, Himalayan salt, or Celtic sea salt to provide sodium and chloride.

* Juice 6 stalks of celery (a natural source

*

of sodium, potassium, magnesium, chloride, and phosphorus), one apple, and one lemon.

Blend 1 banana, 1 cup almond milk, and 1 cup kale. The banana and almonds are rich in magnesium and potassium.

Kale is a superfood and an excellent source of calcium and magnesium.

Sip on Bone Broth An ancient South American proverb says “bone broth can resurrect the

* Fresh fruits and vegetables to load up on potassium.

* Protein-rich foods, such as meat, * *

poultry, fish, nuts, and beans for phosphorus.

Dark-green leafy vegetables and nuts to supply magnesium.

Dairy products, nuts, and greens for calcium.

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

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FOODS & ME ALS THAT HE AL

Eat to Beat Migraines 7 foods that soothe headache pain ///BY LISA TURNER

Migraines and severe headaches are one of the most debilitating—and common— ailments in the United States. A Centers for Disease Control and Prevention (CDC) survey found that 20 percent of women and almost 10 percent of men reported having a severe headache or migraine in a three-month period. If you’re one of them, put some relief right on your plate with these seven foods that ease headache pain.

Cherries This sweet fruit contains an array of polyphenol antioxidants shown to reduce inflammation, a major contributing factor in many headaches and migraines. Several studies have found reduced antioxidant activity and increased oxidative stress in patients with chronic migraine and medicationoveruse headaches (a condition caused by overuse of pain-relief drugs). Try this: Blend cherries with coconut milk, vanilla, and honey, and freeze in an ice-cream maker; toss them with balsamic vinegar, grill until tender, and add to a salad of arugula, goat cheese, and hazelnuts; dip whole cherries with stems in melted dark chocolate for an easy, elegant dessert.

Cucumbers They're

96 percent water, and can help prevent dehydration, a known cause of many headaches. The reason: when the body is dehydrated, the brain temporarily shrinks and contracts, causing pain. In one study, people with headaches reported a significant improvement in pain and overall quality of life when they were hydrated. In addition to cucumbers, celery, lettuce, peppers, and tomatoes are all hydrating foods that contain as much as 94 percent water. Try this: Slice them crosswise, then top with smoked salmon; blend

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peeled cucumber with lemonade and mint for a refreshing drink; purée with Greek yogurt, onions, and garlic for a simple cold soup.

Wild Alaskan salmon Like sardines, tuna, mackerel, and herring, salmon is rich in omega-3 fatty acids, shown to decrease frequency of headaches. In one study, lower intake of EPA and DHA—the type of omega-3 fatty acids found in salmon and other fatty fish—was associated with higher frequency of migraine attacks. In another study, 74–87 percent of adolescents who took omega-3 fish oil reported a significant reduction in headache frequency, duration, and severity. Try this: Mix cooked salmon with minced scallions and mashed avocado, and stuff in a taco shell, then top with slaw; sauté smoked salmon, onions, and shredded sweet potatoes into an easy breakfast hash; mix salmon with bread crumbs and seasonings, and grill like a burger.

Swiss chard

The magnesium in Swiss chard and other leafy greens can help prevent magnesium deficiency, which is more common in migraine sufferers than in people who don’t have migraines.

In one study, patients with chronic migraines reported significant improvement after taking 600 mg of magnesium daily for 12 weeks. Spinach, beet greens, peanut butter, and tofu are also high in magnesium. Try this: Brush whole chard leaves and stems with olive oil, and grill until lightly charred; top a pizza with chopped chard leaves, sautéed mushrooms, and leeks; sauté shredded chard, garlic, and cherry tomatoes, then toss with bucatini pasta and grated Asiago cheese.

Quinoa This

gluten-free, grainlike seed is rich in nutrients linked with lower risk of migraines, including riboflavin, magnesium, and iron. The high iron content of quinoa —15 percent of the daily value—can protect against iron-deficiency anemia, which has been linked with migraines.

Quinoa is also high in folate, a B vitamin shown to reduce migraine frequency.

Try this: Toss cooked quinoa with chopped cucumbers, parsley, mint, green onions, feta cheese, and a light vinaigrette for a gluten-free tabbouleh; sauté cooked quinoa with chopped chard and shallots, then top with a poached egg; cook quinoa, lentils, broccolini, and red onions in a mixture of coconut milk and vegetable broth for a savory soup.

Black-eyed

peas Like other beans, peas, and lentils, they're an excellent source of low-fat, highfiber, plant-based protein. In one study, a vegan diet was associated with reduced migraine pain. In other studies, a low-fat, high-protein vegan diet reduced frequency of premenstrual headaches. Because they also improve blood sugar parameters, black-eyed peas and other legumes can help prevent chronic migraine, which has been linked with insulin resistance. And they're a good source of headache-busting iron and magnesium. Try this: Sauté black-eyed peas with shredded collards and sliced okra for a Southern-style side; toss black-eyed peas with chopped spinach, chopped red onion, and diced red and yellow peppers; purée black-eyed peas with tahini, olive oil, and garlic for a riff on hummus.

Shiitake mush-

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

rooms They're a good source of riboflavin, a B vitamin that's been shown to reduce the frequency and duration of migraine attacks with no side effects. In one study, patients who took riboflavin reported a significant drop in headache frequency, and were able to decrease their use of antimigraine drugs. Shiitake mushrooms are also high in magnesium to ease headache pain. Try this: Sauté sliced shiitakes in sesame oil, then toss with a honey-miso glaze; finely chop shiitakes, ginger, garlic, and green onions in a food processor, and use as a stuffing for potstickers; simmer whole shiitake mushroom tops and baby bok choy in mirin and tamari.

Arugula, Cherry, & Maytag Salad with Peppered Pecans Serves 4

Migraine-busting cherries star in this refreshing salad that's perfect for a light summer lunch or side. ½ cup pecan halves 1 Tbs. coconut oil 1 Tbs. coconut sugar ½ tsp. salt ½ tsp. black pepper 4 cups baby arugula leaves ½ cup thinly sliced red onion 2 Tbs. white wine vinegar 3 Tbs. olive oil 1 cup fresh cherries, stemmed and pitted 2 oz. crumbled Maytag or other blue cheese

2. In same pan, melt coconut oil, and add sugar, salt, and pepper. Cook 3 minutes, until bubbly. Pour mixture over pecans, and stir to mix well. Spread pecans in a single layer on a sheet of parchment, and let cool.

3. In medium bowl, toss together arugula and onions. Drizzle with vinegar and oil, and toss to mix well. Add cherries. blue cheese, and cooled pecans, and toss gently to mix. Serve immediately.

1. Dry toast pecans over medium-low heat in small pan until just golden and fragrant, 4–5 minutes, being careful not to burn.

Transfer to bowl.

Per serving: 310 cal; 6g prot; 27g total fat (8g sat fat); 13g carb; 10mg chol; 470mg sod; 3g fiber; 8g sugar

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E A SY WAYS TO BOOST YOUR NUTRITION

Mushroom Magic Earthy mushrooms and rich espresso pair perfectly in this coffee house-style drink—charged with immune power from maitake extract By Lisa Turner Maitake Vanilla-Almond Frozen Latte Serves 2

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1½ cups vanilla almond milk 2 shots espresso, cooled, or 3–4 tsp. instant espresso powder 20 drops liquid maitake extract, or 1 Tbs. maitake or other mushroom powder 1 Tbs. agave or coconut sugar, or to taste 1 tsp. vanilla extract 2 cups ice cubes Chocolate sauce (optional)

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

This power-packed latte is a better-for-you alternative to coffee shop frozen drinks. If your blender’s not superpowerful, use 1 cup crushed ice instead of the ice cubes.

For extra indulgence, add 2 Tbs. of cacao nibs before blending, or top with vegan or regular whipped cream.

Tone it down with decaffeinated espresso, or turn it into breakfast with a scoop of vanilla protein powder.

Wi

sdo

ra c m Maitake D - F

1. Combine almond milk, espresso, mushroom powder, agave or sugar, and vanilla extract in blender. Pulse to mix. Add ice, and purée on high until mixture is smooth and creamy.

2. Transfer to two serving glasses, top with chocolate sauce if using, and serve immediately.

Per serving: 85 cal; 1g pro; 1g fat; 139mg sod; 11g carbs; 2g sugar

More Recipes!

Get mushroom recipes at betternutrition.com.

A favorite: Roasted Mushroom, Lentil, & Goat Cheese Paté

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• AUGUST 2018

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healthyDISH/

RECIPE MAKEOVERS FULL OF MODERN FL AVOR

Super Spiced Granola For a quick-and-cool summer breakfast, this simple recipe can’t be beat /// BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC

FEATURED INGREDIENT:

but if you use Grade B, it’s got a few minerals in it, and you always have the option of using inulin for a sugar-free (higher-fiber) version.

A rich dose of coconut oil (see below) helps to insure that the overall glycemic impact of this granola is moderate to low.

Unless you’re on an extremely carbrestricted eating plan (such as a keto diet) there’s no reason not to put a granola of this quality back on your menu.

Try it over plain yogurt with fresh summer berries or other seasonal fruit.

And it’s perfect to make ahead and eat as an “instant” breakfast for up to two weeks! —Dr. Jonny

Coconut Oil

Coconut oil was once damned by health authorities for being a saturated fat. But research over the past decade has discounted the notion that saturated fat causes heart disease, and coconut oil—a textbook example of a healthy saturated fat—is having a second act.

The fat in coconut oil is actually a blend of many different fatty acids, four of which are classified as medium chain triglycerides (MCTs). Three of these MCTs are processed in the body similarly to carbs—they’re used almost immediately for energy and the body prefers not to store them. These fatty acids can also generate ketones, which are a wonderful source of fuel for the heart, muscles, and brain. The fourth MCT found in coconut oil—lauric acid—is processed more conventionally, but has antiviral and antimicrobial properties. MCTs inhibit bacterial and virus growth, reduce LDL and increase HDL, and increase fat burning.

And MCTs are frequently used as a major source of calories in ketogenic diets.

In his seminal book, Medicinal Plants of the World, the dean of American herbalists, James Duke, wrote that coconut and coconut oil are used as folk remedies to treat more than 35 different ailments from abscesses to wounds. And it’s well known that the absorption of calcium, magnesium, and amino acids increases when infants are fed a diet using coconut oil. It also has substantial antioxidant power. Populations that consume coconut as a major part of their diets are rarely troubled by osteoporosis and heart disease. It’s long been observed that people from the Pacific Islands and Asia whose diets are very high in coconut oil are surprisingly free from degenerative diseases.

Easy Citrus-Spiked Granola Makes 10 ½-cup servings

1½ cups whole rolled oats 2 cups roughly chopped unsalted mixed nuts (almonds, walnuts, cashews, and/ or pecans) ¾ cup unsalted mixed seeds (sunflower seeds, pepitas, hemp seeds, and/or sesame seeds) ⅓ cup coconut oil, just-melted ¼ cup 100% pure maple syrup (or liquid inulin for no sugar) 2 tsp. ground ginger 2 tsp. ground cinnamon ¼ tsp. sea salt Zest of 1 large navel orange ½ cup flaked coconut ½ cup chopped unsulphured and unsweetened mixed dried fruit (tart cherries, cranberries, blueberries, mango), optional

1. Preheat oven to 350°F. Line large jelly roll pan with parchment paper, and set aside.

2. Combine ingredients from oats through seeds in large mixing bowl. In smaller bowl, whisk together liquid ingredients and spices from coconut oil through sea salt until well blended. Pour liquid ingredients over dry ingredients, and mix well with wooden spoon until thoroughly coated.

3. Carefully transfer mixture to prepared sheet, and spread in even layer. Bake 15–20 minutes, until golden brown, stirring gently every 5 minutes and watching carefully to prevent scorching.

4. Remove, and allow to cool about

NOTES FROM THE CLEAN FOOD COACH Silpats are inexpensive, French-made baking mats composed of fiberglass and silicone. Use in place of parchment paper to better prevent sticking and bottom-scorching with baked goods such as cookies, nuts, or even roasted vegetables. They are long-lasting, heat resistant to 480ºF, and easy to clean—simply wipe down with a soapy sponge, rinse well, and hang dry. They are absolutely perfect for scorch-sensitive dishes like this granola.

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10 minutes. Break up, and stir in zest, coconut, and dried fruit, if using, while still warm. Let cool completely, and store in airtight container.

Per serving: 410 cal; 10g prot; 31g total fat (11g sat fat); 26g carb; 0mg chol; 100mg sod; 5g fiber; 7g sugar

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

Granola fell out of favor for a while, at least with those of us who championed the benefits of a low-carb diet. And for a while—let’s face it—most granola was just candy masquerading as a health food. I even saw some “healthy” granolas in the supermarket that featured high-fructose corn syrup as the second ingredient! But in the past few years, I’ve had a change of heart.

This terrific spiced granola is one reason why. In this version, the only grain is oats—which is gluten-free and rarely a problem for most people, even those who generally avoid grains.

There’s a little bit of maple syrup, true,

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AUGUST 2018

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80yearsYOUNG/

1938–2018

Better Nutrition in the 1980s, part 1

2018 marks Better Nutrition’s 80th year in print. Travel through time with us as we highlight popular diet and food trends by decade. In the spotlight this month: Fit for Life. ///BY THE EDITORS OF BETTER NUTRITION

Marilyn and Harvey Diamond were a husband-and-wife team* who rocked the nutrition world in 1985 with the release of Fit for Life. The couple’s approach to nutrition centered on one prevailing theory: it’s not what you eat, but when and how you eat it.

Food combining is based on the discovery that certain combinations of food may be digested with greater ease and efficiency than others,” say the authors. “The human body is not designed to digest more than one concentrated food in the stomach at the same time.”

Fit for Life Breakfast Guidelines What’s a concentrated food? Anything In a word: fruit. That’s the gist of Harvey and Marilyn Diamond’s food prescription, other than fruits and vegetables. This particularly where breakfast is concerned. means mixing proteins with starches is off “The reason we instinctively crave fruit is that fruit, without any question, is the most important food we can put into the human body. It is the one food that the human species limits, and consuming starches with other is biologically adapted to,” say the Diamonds. They list six breakfast rules in their book: starches is not a good idea; however, the Diamonds allow for some leeway with 1. Start your day with fresh fruit juice if you desire. Recommended quantity: starches, as carbs are easier than protein 8–14 oz. to digest, they say.

2. Throughout the morning, have pieces of fruit as you feel hungry.

Food combining may have fallen out of 3. Have a minium of two servings of fruit in any three-hour period. favor, but Fit for Life’s focus on eating more 4. Your maximum fruit intake should be governed by your needs. Have as much as you desire. Do not undereat or overeat fruit! fresh fruits and vegetables is as relevant 5.

Eat melons before other fruit. today as 33 years ago.

6. Eat bananas when you are particularly hungry and are craving heavier food.

8THATFOODS WERE

THE STORY OF

POPULAR IN THE ’80S L Capri Sun L Diet Coke L Fruit Roll-Ups L Hubba Bubba Gum L Jell-O Pudding

L Lean Cuisine L TCBY Frozen Yogurt

L Tri-color pasta salad

Pops

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Better Nutrition was founded by Jack Schwartz in 1938. Schwartz returned from the military with a business idea—start a magazine about nutrition. He loved helping friends and family find natural solutions to health problems, and he figured others would be interested in this too. He saw an opportunity to fill a niche and, at the same time, satisfy his passion for health and nutrition. And just like that, Better Nutrition magazine was born. Fall back in time with us this year as we revisit popular trends in nutrition, vitamins, recipes, and more with this limited-edition section. *Marilyn and Harvey Diamond have since divorced, but both are still advocates of healthy living and good nutrition.

• AUGUST 2018

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Redefining natural beauty Available in fine health food stores nationwide. • nowfoods.com/nowsolutions facebook.com/nowfoodsofficial

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©2018 Solgar, Inc.

Fruits, vegetables, legumes, seeds, ancient grain... kissed by the sun, nurtured by the rain, embraced by the earth... the source of well-being as nature intended. Not only are plants a great source of nutrition... they can also be a great source of protein.

That’s the whole idea behind the broad-spectrum nutrition of New Solgar® Spoonfuls: plant-harvested-protein... vital nutrients... fruit, vegetable and greens concentrates... probiotics, digestive enzymes, flaxseed EFA, plus all the goodness of ayurvedic botanicals. Three small scoops throughout your day gives you 20 grams of protein plus whole food and plant-based concentrates, nutrients, and a rich complement of essential vitamins.

From AM to PM, with Solgar® Spoonfuls you get wholesome, non-GMO, dairy-free protein any way you like it... once a day... or throughout the day. Earth-harvested-plant-protein never tasted so good... and was never so easy.* Available in these delicious natural flavors: Vanilla Chai, Chocolate Coconut and Mixed Berry.

F O L LO W U S

For additional information, log on to www.solgar.com or call us at 1-800-645-2246 NOTICE: Use this product as a food supplement only. Do not use for weight reduction. **At time of manufacture.

Spectra™ is a trademark of VDF FutureCeuticals, Inc., used under license. Unique IS-2™ is a trademark of Unique Biotech Limited. *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.