Essential Oils
100% Organic & Pure
Why Garden of Life Essential Oils? Being both Certified USDA Organic and Non-GMO Project Verified ensures our oils are clean and free of added carrier oils or synthetic ingredients. Our botanicals are responsibly sourced from native organic farmers. And finally, our 100% pure extraction methods— no chemical solvents—provide the assurance that our oils are of the highest quality, purity and efficacy.
Experience the aromatic essence & therapeutic benefits of the entire line of Essential Oils from Garden of Life.
Calm Yourself Recipe Diffuse Yourself to Relax In a 11/16 oz. dropper bottle, add 21 drops Lavender, 21 drops Sweet Orange, 12 drops Frankincense, 9 drops Rosemary and 9 drops Geranium. Shake gently and add 10 drops to diffuser to relax and quiet the mind.
INTRODUCING
BONE BROTH PROTEIN
™
It’s a breakthrough in protein supplementation that delivers homemade bone broth in a convenient, easy-to-mix form. IS THE HOTTEST TREND IN MODERN HEALTH REALLY AN ANCIENT SUPERFOOD? Discover the ultimate 0g carb, 0g sugar superfood: Not a low calorie food.
BONE BROTH PROTEIN SUPPORTS: • • • • •
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. The world of health and fitness is often dominated by the fads and trends; however, we believe that bone broth is not going away any time soon.
For most people, there are two major obstacles to experiencing the benefits of bone broth: the time to make it at home and the expense to buy it prepackaged. Time and expense are no longer and obstacle to getting the benefits of bone broth. If you’ve wanted to experience bone broth, but don’t have the time to make it at home yourself, then THIS could be the perfect solution for you.
NOTICE: Use this product as a food supplement only. Do not use for weight reduction. Neutral Flavor Mixes Great in Water, Juices, Smoothies or Your Favorite Recipes 20g of Protein per Serving, 0g Carbs, 0g Sugars, NOT A LOW-CALORIE FOOD Paleo Friendly Featuring Collagen Type ll; Glucosamine; Chondroitin; Hyaluronic Acid; And 19 Amino Acids Non GMO
Other Delicious and Functional Flavors Available
WWW.ANCI EN TNU TRITIO N.CO M †
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.
july2018CONTENTS/
VOLUME 80 | NUMBER 7
38 These grilled Eggplant Steaks make a tasty vegetarian side dish.
28 Go Natural in 90!
For kids with chronic health issues, switching to an all-organic, non-GMO diet is crucial to wellness.
departments GO T A N URAL
The second IN 90 installment of our annual summer series offers up 30 more ways to improve your health, green your lifestyle, upgrade your beauty regimen, and more. And don’t forget to enter our Go Natural in 90! Sweepstakes (p. 35).
36 Happy Campers Whether you’re heading out for a weekend in the wild, a picnic in the park, or a barbecue in the backyard, go beyond burgers and dogs with these creative (and easy!) outdoor summer recipes.
10
TREND WATCH Holistic Therapies for Skin Cancer Mark Stengler, NMD, offers advice from his book Outside the Box Cancer Therapies. Plus five summertime snack and health essentials, Pycnogenol for safe travels, and more.
18
HOT BUYS Instant Classics Food and supplement products that we’re excited about this month.
20 CHECK OUT Eggshell Membrane Soothe your aching joints with Natural Eggshell Membrane.
24 NATURAL REMEDY 3 Myths About Fat The real skinny on dietary fat.
26 NATURAL BEAUTY 5 Safe Sunscreens Protect your skin this summer with these safe, nontoxic alternatives.
40 ASK THE NUTRITIONIST What’s Making Our Kids Sick? Could chemicals in our environment and food supply be responsible for autism, ADHD, and other ailments?
42 EATING4HEALTH The Best Diet for Menopause
22 ASK THE NATUROPATHIC DOCTOR 3 Ways to Feed Your Microbiome How to keep your good gut bugs healthy with prebiotics.
24 Rich in omega-3s and antioxidants, macadamia oil is one of the healthiest fats around.
7 foods that help balance hormones.
44 COOK WITH SUPPLEMENTS Sugar-Free Chocolate Raspberry Protein Bites These delightful bites are made with a blend of xylitol and erythritol.
46 HEALTHY DISH Summer Steak Salad 15 minutes is all your need to put this amazing dish together.
47 SHOPPING CART Product Spotlights Looking for just the right supplement? We have a few suggestions for you.
48 80 YEARS YOUNG Better Nutrition in the 1970s Known as “the first lady of nutrition,” Adelle Davis changed the way we think about food.
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COVER PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
features
40
editor’sNOTE YO U R G U I D E T O N AT U R A L L I V I N G
Sunny Side Up
COMING NEXT MONTH
Editor in Chief Creative Director Executive Editor Associate Editor Copy Editor Beauty Editor Contributing Editors
Nicole Brechka Rachel Joyosa Jerry Shaver Elizabeth Fisher James Naples Sherrie Strausfogel Vera Tweed, Helen Gray
Contributing Designer Rachel Pilvinsky
When I was an exchange student in Mexico, I spent a lot of weekends at the beach. I remember going to buy some sunscreen my first day there, when a fellow exchange student stopped me abruptly. “You’ll never get a tan if you use that! You need tanning oil.” People didn’t take sun protection as seriously back then as they do now. And at age 19, the last thing I thought about was wrinkles and age spots. So, I put the sunscreen back on the shelf and purchased a tan accelerator made with carrot oil instead. I got the tan of my life that year, but I also damaged my skin and surely increased my risk of skin cancer. I’ve since learned just how important sun protection is for healthy skin—but the type of sunscreen is equally, if not more, critical than whether you use it. As BN’s beauty editor Sherrie Strausfogel points out, conventional sunscreens contain harmful chemicals—most notably, oxybenzone and octinoxate. According to the Environmental Working Group (ewg.org), “Laboratory studies indicate that some chemical UV filters may mimic hormones, and physicians report sunscreen-related skin allergies, which raises important questions about unintended human health consequences from frequent sunscreen application.” The two chemicals mentioned above can hurt the environment too. In May, Hawaii passed a bill banning the sale of sunscreens with oxybenzone and octinoxate. The toxins are thought to destroy coral reefs, leading to coral bleaching when washed off in the ocean. Once signed by Hawaii’s governor, the bill will go into effect on Jan. 1, 2021. Fortunately, there are many natural choices when it comes to sun protection. Tinted and nontinted sunscreens made with zinc oxide (the most natural sunscreen available) and titanium dioxide work as well as conventional products. And they actually help improve your skin, especially when combined with certain antioxidants and herbs, some of which can help trigger your body’s built-in UV mechanism. Read about five of our favorite ones on p. 26. We have more sun safety advice in this issue: Learn how to protect against skin cancer through diet and supplements on p. 10 in “Holistic Therapies for Skin Cancer,” and get the latest information on vitamin D, the sunshine vitamin, in “Go Natural in 90” on p. 28. Happy summer!
nbrechka@aimmedia.com
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Contributing Writers Jeannette Bessinger, CHHC, Jonny Bowden, PhD, CNS, Maureen Farrar, Glaucia Jones, Emily A. Kane, ND, LAc, Chris Mann, Melissa Diane Smith, Lisa Turner, Neil Zevnik
CBD Hemp Oil: Should You Try It? It’s more important than ever to understand exactly what CBD oil is, what it is not, and why it matters. We dive deep into the research behind this antiinflammatory oil.
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 Group Publisher Joanna Shaw 800-443-4974, ext. 708 jshaw@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
Low-Sugar Ways to Replace Electrolytes When you’re outside on hot summer days, you’re more at risk for becoming dehydrated and depleted or imbalanced in important minerals.
Get More at betternutrition.com
Southwestern Slow-Cooker Chicken Legs Dinner will be ready and waiting for you with this zesty one-pot dish. Get the recipe on our website.
Marketing Director Laureen O’Brien laobrien@aimmedia.com Marketing Designer Judith Nesnadny jnesnadny@aimmedia.com Accounting & Billing Yolanda Campanatto 310-356-2248 ycampanatto@aimmedia.com Marketing Coordinator Carl Kurdziolek 816-216-7663 ckurdziolek@aimmedia.com
Chairman & CEO Andrew W. Clurman Senior Vice President, Treasurer, and CFO Michael Henry Chief Innovation Officer Jonathan Dorn Vice President, Controller Joseph Cohen Vice President, IT Nelson Saenz Vice President of People & Places JoAnn Thomas AIM Board Chair Efrem Zimbalist III
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BETTER NUTRITION, ISSN #0405-668X. Vol. 80, No. 7. 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. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Articles appearing in BETTER NUTRITION may not be reproduced in whole or in part without the express permission of the publisher. Microfilm copies of BETTER NUTRITION, are available from University Microfilms, 300 N. Zeeb Rd., Ann Arbor, MI 48106. Authorization to photocopy items for internal or personal use of specific clients is granted by Cruz Bay Publishing, provided that the base fee of US $2.25 per copy, per page is paid directly to Copyright Clearance Center (CCC), 222 Rosewood Dr., Danvers, MA 01923 USA. The fee code for users of this Transactional Reporting Service is 0405-668X/1999 $2.25. For those organizations that have been granted a photocopying license by CCC, a separate system of payment has been arranged. Prior to photocopying items for educational classroom use, please contact CCC at 508-750-8400. Organizations or individuals with large quantity photocopy or reprint requirements should call 770-988-9991.
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WHY IS COLLAGEN IMPORTANT? Collagen is one of the reasons our bodies donâ&#x20AC;&#x2122;t fall apart. Collagen literally functions to hold you together. But what is collagen? Collagen is a protein made up of building blocks called amino acids and is so important that it makes up approximately 30 percent of all the proteins in the body, and different bodily systems and organs need speciďŹ c proteins serving a variety of functions. The truth is that collagen is literally everywhere in the body, and when thereâ&#x20AC;&#x2122;s enough collagen in the body, then we can â&#x20AC;&#x153;keep ourselves togetherâ&#x20AC;? and are humming along.
'5 -26+ $;( )RXQGHU
WHY MULTI-COLLAGEN PROTEIN POWDER? If you’re looking to boost your collagen intake, Dr. Axe Multi-Collagen Protein powder could be just what you’re looking for. Most collagens on the market feature only one source of collagen, but Dr. Axe Multi Collagen Protein features five collagen types from four different sources! Dr. Axe Multi Collagen Protein includes hydrolyzed bovine collagen peptides, chicken bone broth collagen concentrate, hydrolyzed fish collagen peptides and eggshell membrane collagen, featuring collagen Type I, II, III, V and X. Odorless, tasteless and easy-to-mix Dr. Axe Multi Collagen Protein can be added to a wide variety of healthy foods and beverages.
PROMOTE HEALTHY SKIN† | SUPPORT HEALTHY DIGESTIVE FUNCTION† | SUPPORT HEALTHY JOINTS†
HOW TO USE FOR BEST RESULTS, USE 1 (OR UP TO 3) SERVINGS DAILY.
Include 2 Tablespoons in your morning smoothie. Add to baking dishes, muffins, bars or pancakes to increase protein intake. Replace unhealthy protein powder with this. Create a chia coconut collagen pudding. Take several Tablespoons of collagen pre- and post-workout. †
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.
trendWATCH Holistic Therapies for Skin Cancer ///BY MARK STENGLER, NMD
The most common type of cancer involves the skin. There are several types, including basal, squamous, Merkel, lymphoma of the skin, Kaposi’s sarcoma, and melanoma. Melanoma accounts for less than one percent of skin cancer cases, but the vast majority of skin cancer deaths. An average of one person dies of melanoma every hour. An estimated 87,000 new cases of invasive melanoma are diagnosed in the U.S. each year, and an estimated 9,700 people die of melanoma annually. As with all cancers, early detection at lower stages is critical to achieving better outcomes. The estimated five-year survival rate for patients whose melanoma is detected early is about 98 percent in the U.S. The survival rate falls to 62 percent when the disease reaches the lymph nodes, and 18 percent when the disease metastasizes to distant organs. Melanoma at any stage is a cancer that requires an aggressive “waste no time” approach.
Web Resource Get more information on alternative cancer therapies at thetruthaboutcancer. com.
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• JULY 2018
A multiprong approach, in addition to conventional treatments, can be effective against melanoma. Intermittent fasting coupled with a clean (read: organic), low-glycemic diet high in vegetables can help. You can also work with a holistic doctor on following a ketogenic diet. There are some unique anticancer supplements that I recommend to help boost the immune system. These include: Fermented wheat germ extract, 9 grams daily Modified citrus pectin (MCP), 1,000–2,000 mg, three times daily Vitamin A (retinyl palmitate), 10,000– 15,000 IU daily with food CoQ10 (ubiquinone), 200 mg daily Curcumin extract, 1,000—2000 mg, two to three times daily Vitamin D, 5,000 IU daily with a meal (blood testing should confirm a blood value of at least 50 ng/ml) CBD extract, 25–50 mg of the active component, two to three times daily
I also recommend high-dose intravenous vitamin C under the supervision of a holistic doctor for a stronger anticancer effect. This is usually done one to two times per week for a total of 15–20 treatments. One interesting note is that hypothyroidism is more prevalent among patients with melanoma. Talk to your doctor about optimizing your thyroid function through nutrients and/or medication.
Mark Stengler, NMD, is a licensed naturopathic medical doctor in private practice in Encinitas, Calif. He is the coauthor of the bestselling book Outside the Box Cancer Therapies (Hay House, 2018).
trendWATCH PACK THE PYCNOGENOL
Mindfulness Could Thwart Dementia
Good news for travelers. A new study shows that the natural French maritime the pine bark extract Pycnogenol, a powerful superantioxidant shown to boost blood circulation and act as a natural anti-inflammatory, is effective in reducing lower leg swelling (edema) and relieving jet lag often associated with long flights and road trips. Edema is one of the major risk factors of deep vein thrombosis (DVT), which can result from lack of activity or being confined in an airplane or car for long periods of time. Participants were tested for blood clots and vein compression before and after each flight. Results show that those who supplemented with Pycnogenol experienced significant improvement of their edema symptoms. Pycnogenol was also found to improve jet-lag symptoms, helping travelers feel more rested.
Mindfulness and meditation could stave off dementia, new research suggests. Analysis of studies involving 30,000 people found that those who suffered moderate to severe anxiety in midlife were more likely to develop dementia years later. The researchers from the University College London said responses to stress may speed up brain cell aging and degenerative changes in the central nervous system, increasing vulnerability to conditions such as Alzheimer’s disease. However, they said therapies such as mindfulness and meditation, which have been found to reduce anxiety, might reduce that risk. So spend about 15 minutes a day sitting quietly, feeling your breath move in and out of your body, and letting your awareness of everything else fall away.
5
SUMMERTIME SNACKS & HEALTH ESSENTIALS
Dr. King’s Natural Medicine Regional Allergies: Enjoy the outdoors this summer without enduring allergies. These homeopathic-based formulas are targeted by region for optimal results. Choose from Northeastern U.S., Great Lakes U.S., Plains U.S., Southwest U.S., Pacific U.S., Desert U.S., Southern U.S., and Rocky Mtns. U.S.
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Try: Solgar Pycnogenol 100 mg
• JULY 2018
Bobo’s Oat Bites: Warning: these are super addictive, and perfect for taking on long hikes! They’re made with organic oats, brown rice syrup, organic coconut oil, and other wholesome ingredients. They come in seven varieties: Original with Chocolate Chips, Coconut, Maple Pecan, Lemon Poppyseed, Apple Pie, PB + J, and Gingerbread.
Honey Stinger Cracker n’ Nut Butter bars: Throw a few of these into your travel bag for a go-to satisfying snack. They’re made with nut butters, honey, multigrain crackers, and chocolate. Pick from Peanut Butter, Almond Butter, and Cashew Butter.
NOW Foods Magnesium Topical Spray: Use this to ease sore muscles and help nudge your body toward sleep, which can be disrupted by different time zones during travel. The spray bottle makes it easy to apply, too.
Quantum Health Buzz Away Extreme Towelettes: These are a must for any outdoor adventures. They naturally repel mosquitos and other pests with plant-based essential oils, including citronella, geranium, lemongrass, and cedarwood oils.
COOKING WITH COLLAGEN MAKES EATING HEALTHY SIMPLE & DELICIOUS.
peanut butter GLUTEN FREE
CHOCOLATE TRUFFLE
(Gluten-free, Grain-free, Egg-free, Soy-free, optionally Dairy-free and Nut-free) Makes 24 INGREDIENTS: ¾ cup sifted powdered sugar ½ cup creamy peanut butter or seed butter 3 tablespoons unsalted butter or dairy-free butter, melted 4 tablespoons NeoCell Super Collagen 1¼ cups semisweet chocolate chips or dairy-free chocolate chips 1 tablespoon vegetable shortening Flaky sea salt
Recipe by Carol Kicinski
HOW TO MAKE IT: Line a baking sheet with parchment or waxed paper. Combine the powdered sugar, peanut butter, butter, and collagen together in a mixing bowl and mix until fully combined. Divide the mixture into 24 equal-sized balls. Place on the prepared baking sheet and refrigerate for 30 minutes. Combine the chocolate chips and shortening in a microwave-safe bowl and microwave on high power for 60-90 seconds or until most of the chocolate chips are melted. Stir until smooth and glossy. Dip the truffles into the chocolate to coat and place back on the baking sheet. Sprinkle the top with a small pinch of sea salt and refrigerate for another 15-30 minutes.
For more Collagen infused recipes visit neocell.com/recipes
trendWATCH the Passion behind the Product
The Zen of Slow Cooking How Meg Barnhart’s quest to slow down a frantic world led to a unique business that’s all about helping people ///By Neil Zevnik Let’s face it: we live in a hurry-up, giveit-to-me-right-now kind of world these days. From business to pleasure, at home or at work, quickness and convenience have become desirable commodities. The days of leisurely anything seem to have become relics of a rapidly disappearing and little-mourned past. This is especially true in the realm of food. Gone are the days of carefully planned and executed family meals, afternoons spent in the kitchen presiding over bubbling and steaming pots and pans, and evenings taken up with long dinners filled with earnest and inviting conversation. “Fast food” has come to rule the countryside.
The People Meg Barnhart was caught up in this breakneck world while raising three kids and working in hospitality and event management—and experiencing a bit of “mom guilt.” She remembered the dinners of her childhood, with her mother spending half the day preparing special offerings followed by candlelit meals that brought the family together. Barnhart was determined to find her own way to replicate that experience, and began to experiment with a slow cooker; ingredients went into the cooker in the morning, and a splendid dinner was available that evening. The process gave her a certain measure of relief, and more time to devote to her family.
The Passion Some years later, Barnhart was looking to create a business that would provide
employment for her developmentally challenged son and others like him. “A friend asked me one simple question, ‘What makes you happy?’ I laughed and said I’m having fun with my slow-cooking journey, and she said, ‘Do that!’” Shortly thereafter, Barnhart was introduced to Jane McKay, another Meg Barnhart and Jane McKay started selling their gourmet spice mom who, at the time, blends at local farmers’ markets, and the business grew from there. was developing recipes and writing about food. It was the proverbial “match made in workshop about the simplicity of slow heaven,” and they teamed up to explore cooking for a group of young adults with the possibilities. autism, and a program of Slow Cooker Community Boxes that fosters shared The Products communal meals. Recently, the company First came the Zen of Slow Cooking blog. became B-Corp certified, and Barnhart In the wake of its runaway success, they received the Specialty Food Association’s crafted a few gourmet-inspired spice 2018 Business Leadership Award. mixes and sold them at their local farmers’ But for Barnhart and McKay, the market. Email sales followed soon after, greatest satisfaction is close to home. and then an online store. Barnhart tells it like this: “Our class was Eventually, they teamed with in a deeply depressed area on the south Planet Access Company, which provides side of Chicago, with a large turnout of training and employment for adults with moms and dads trying to figure out how developmental disabilities, to work on to put together a healthy and simple meal packaging the spice blends. Barnhart for their families. There was so much joy, love, and appreciation for our work that notes that, “in the state of Illinois, only we felt so grateful for the opportunity 9 percent of people with developmental to spread a little Zen!” And from McKay: disabilities are employed. We wanted to “When my 9-year-old year daughter Connie address that employment gap, rooted in told me, ‘Mom, when I’m older I want to our belief that everyone has something start a spice business,’ I was floored.” positive to contribute to the world.” Because with The Zen of Slow Cooking, They branched out into the community, it’s always first and foremost about family. offering classes at an organic farm, a
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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• JULY 2018
trendWATCH In the Spotlight:
Dr. Ian K. Smith He helped millions trim their waistlines with his popular SHRED diet books. Now Ian K. Smith, MD, is advising people to clean up their plates ///By Chris Mann Bestselling author Ian K. Smith, MD, has cooked up a smart program for people looking to eliminate processed fare in favor of nutrient-rich food. And The Clean 20: 20 Foods, 20 Days, Total Transformation! promises long-term results. While researching the sugar content of various foods for his book Blast the Sugar Out, “I also found all of the other artificial ingredients that are in our foods—things like coloring, dyes, and quote-unquote natural flavors, preservatives, and additives,” Smith says.
What is the Clean 20 program’s basic premise? The idea is that for 20 days you choose 20 foods that work for you. Everyone can have a different Clean 20 list, but it will come from the same list of clean foods. There are also “basket buddies” you can swap in and out. What people have told me they love about the program is that whether they’re vegan, vegetarian, pescatarian, carnivorous, gluten-free, or diabetic, the plan’s flexibility allows them to customize it for themselves. And by the way, the average weight loss (among my Facebook followers) is about 10 lbs.
What other health benefits does this way of eating offer? I’m not advocating for anyone to eat perfectly, but given how processed most of our food is, giving the body a break from this kind of artificial stress is very cleansing. Not just physically but also mentally. People report increased mental clarity, their skin is
And when a friend who had trouble losing weight followed Smith’s clean-eating ideas—within 10 days she reported weight loss and “energy levels through the roof,” he adds—“I thought, geez, maybe I need to write a book teaching people how to eat clean in a way that isn’t intimidating.” The Clean 20 guides readers to incorporate health-boosting foods into 60 simple recipes. Smith’s Facebook group,
better, and they talk about their blood sugars, cholesterol levels, and blood pressures dropping. Hitting that reset button allows our body to clear the canvas and reintroduce powerful natural foods that are full of fiber, nutrients, vitamins, and minerals. Once you reset, you will drift into areas that aren’t the healthiest, but I think the drift is less because people want to make better choices.
Where do dairy and grains fit in? Dairy and grains aren’t inherently unclean. A whole grain is very clean. And dairy that doesn’t have antibiotics and hormones in it is also very clean. But when we age, we have inflammatory responses to dairy and to grains. And if you have a response to either, then it shouldn’t be on your list. But to automatically delete it and say it isn’t clean food is incorrect. My simple tip is if a packaged food has more than five ingredients, it’s unlikely to be clean. It’s probably full of a lot of additives.
“People report increased mental clarity, their skin is better, and they talk about their blood sugars, cholesterol levels, and blood pressures dropping,” says Smith of his Clean 20 plan.
TheClean20, offers advice from readers with varying incomes. “I want people to realize that clean eating isn’t reserved for the upper echelon of society. All of us can eat clean if we think about it and prepare.”
What are your favorite Clean 20 breakfast, lunch, and dinner? Oatmeal with fresh berries and bananas is a tremendous way to start the day. I get my sweetness from the fruit but also get my whole grains, including with 100 percent whole-grain toast. Lunch is a grilled chicken sandwich with sliced avocados and tomatoes. The book has recipes for homemade condiments. For dinner, I like whole-grain or whole-wheat pasta with seafood or chicken. I believe you should put protein in as many meals as you can.
You allow foods like cheeseburgers to be slowly reintroduced after Day 20. What if someone opts for drivethru convenience before then? This is a very forgiving, understanding program. These foods can be found almost everywhere. And they’re affordable. The minute you see the words “clean eating,” you might think, ‘Oh, I have to be a foodie.’ But there’s real food on this.
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.
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• JULY 2018
hotBUYS/
NE W & NOTABLE
Instant Classics Discover health benefits galore with these new premium-quality formulas Get Hip to Hemp CBD
Derived from agricultural hemp (not marijuana, so it can’t get you high), CV Sciences Plus +CBDoil Spray can help optimize your health by restoring homeostasis. Other uses associated with CBD oil include relief from pain and inflammation, anxiety, nausea, and seizures. This high-quality liquid is gluten-free and non-GMO, and it’s made using a non-chemical CO2 extraction process for a pure, concentrated form of CBD. Choose from Cafe Mocha, Peppermint, or Unflavored.
1 2 3
100% Flower Power
The power of aromatherapy may seem mysterious, but science shows that it works—and the uses are endless (e.g., mood booster, energy aid, aromatic cleaner). Quality is especially important when buying essential oils. That’s one reason we like Garden of Life 100% Organic & Pure Essential Oils. This new line is in keeping with the
company’s creed: clean, certified organic, and Non-GMO Project Verified ingredients. The oils are responsibly sourced. Pick from 10 scents, including Sweet Orange, Frankincense, and Geranium.
Goodbye to Dry
Cotton mouth? Frequent thirst? Cracked lips? These are all signs of dry mouth, often caused by certain medications or medical conditions. Get natural relief with Nature’s Answer PerioBrite Dry Mouth Lozenges.
These Lemon-Lime Mint-flavored tablets are designed to hydrate and refresh the mouth. They’re made with BLIS M 18, an oral probiotic that helps restore balance in the mouth. They also double as an on-the-go mouthwash. You can have up to 5 lozenges per day—let them dissolve slowly in your mouth for best results.
4 From Farm(er) to Table
One Degree Organic Foods is a small company
with a big mission: to rebuild trust in the food system by connecting consumers with the farmers behind every ingredient in their products. Pretty amazing, huh? We love what we tasted from their new line, including Sprouted Turmeric Tortillas, Gluten-Free Sprouted Pumpkin Seed & Flax Granola, Sprouted Cacao O’s (shown here), and Gluten-Free Sprouted Corn Flakes. The products are all sprouted for easier
digestion, and the cereals are low in sugar.
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• JULY 2018
5 Grown-Up Gummies
Introducing Curcumin Gummies and Melatonin Gummies from Nordic Naturals. The first features a highly absorbable form of curcumin (Longvida) in tasty Mango Flavor to help reduce inflammation, among other health benefits. The second formula contains 1.5 mg of melatonin for restful sleep and antioxidant protection. These tasty gumdrop-style chews come in Raspberry Flavor.
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GUIDE TO CUT TING - EDGE SUPPLEMENTS
Eggshell Membrane NEM eases joint pain and stiffness, and it can even help prevent joint damage in younger people ///BY VERA TWEED The most common type of joint disorder, osteoarthritis strikes more than 30 million Americans, and many more suffer from less severe joint discomfort. Although risk for osteoarthritis increases with age, joint injuries among young athletes can set the disease in motion quite early in life. “We found that when 20-year-old women soccer players tore their ACL, you could see arthritis in their knees by age 30,” says Jason Theodosakis, MD, author of The Arthritis Cure. Fortunately, Theodosakis and other researchers have found that Natural Eggshell Membrane (NEM) helps to prevent damage and protects joints.
Combat Cartilage Breakdown at an Early Age The hallmark of osteoarthritis is a deterioration of cartilage that cushions joints. Damage begins years before symptoms become evident, and cartilage wears away gradually over a long period of time. Eventually, some cases become severe enough to be diagnosed as osteoarthritis. The latest study of NEM broke new ground by showing that the supplement can combat cartilage deterioration at a very early stage. Joint supplements are usually tested on people who have already developed osteoarthritis, but in this case, NEM was tested in a group of 60 healthy postmenopausal women who did not have a joint disorder. The study followed a group of women between the ages of 40 and 75 who performed an exercise routine on a stair stepper, every second day for two weeks. Exercise intensity was based on each woman’s fitness level, but was high enough to produce some joint discomfort after a workout. Half the women took
HOW TO USE NEM Theodosakis recommends trying NEM for 2–3 months. Take 500 mg (the dosage used in human trials), once daily with or without food. Safety studies have found no adverse effects, and there are no known drug interactions. On supplement labels, look for “Natural Eggshell Membrane” or “NEM,” a proprietary form made from chickens raised in the United States. Other eggshell membrane ingredients aren’t produced in the same way and haven’t been as thoroughly studied.
NEM, while the others took a placebo. In addition to tracking joint pain and stiffness, researchers measured a marker of cartilage turnover. Once we reach our 30s, cartilage begins to be continually broken down and rebuilt, explains Theodosakis. Injury, hormonal disorders, rheumatologic diseases, and the aging process can lead to more cartilage breakdown than rebuilding, with a net loss of cartilage. And without that cushioning cartilage, joints can become stiff or painful. To track cartilage turnover, researchers used a marker called CTX-II, which is associated with incidence and progression of osteoarthritis. CTX-II was measured in urine samples taken at the start of the study, after the first week, and at the end of the second week. Compared to women taking a placebo, those taking NEM had lower rates of cartilage turnover.
Pain Relief Within Days Most joint supplements can take weeks or months to noticeably relieve symptoms, but NEM acts more rapidly. In the study of healthy women, those taking NEM started to feel less stiffness after exercise on the fourth day, and less pain after exercise on the eighth day. Several earlier studies tested NEM on people with osteoarthritis and found that pain and stiffness began to improve after
10 days of daily supplementation. And one study found that NEM even relieved joint problems in dogs. Cell and animal research has found that NEM reduces inflammation that destroys cartilage. This quick relief can be beneficial not just to your joints, but to your overall health as well. “Anything that helps people exercise is very beneficial,” says Theodosakis. “People give up on exercise and treatments if they don’t have symptom benefits, but if research shows there’s a structure benefit that’s separate, then they should continue with that intervention.” In other words, with or without joint problems, NEM is a good daily supplement to keep your joints in the best possible shape.
product PICKS
Redd Remedies Joint Health NEM
Dr. Axe Multi Collagen Protein Powder Natural Factors NEM Knee & Joint Formula
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
3 Ways to Feed Your Microbiome Increasing your intake of foods rich in healthy microbes is the best way to repair your gut—and overall health ///BY EMILY A. KANE, ND, LAc
: I’ve heard a lot about the microbiome lately. Could you tell me in plain English what that is and why it’s important?
—Sebastian F., Mt. Vernon, Ill.
a:
The microbiome is made up of the genetic material found in the trillions of cells—including bacteria, viruses, and fungi—that live inside our bodies and on our skin. These foreign bugs outnumber our own cells tenfold, and the largest concentration resides in the gut. Our synergistic relationship with these critters is vital to normal health. The microorganisms that live inside the human gastrointestinal tract—also known as gut flora or microbiota—amount to as much as 4 pounds of biomass, and each person has a unique mix of species. This community of microbes plays critical roles in digestion and immunity, and also affects thinking and behavior. Disturbances in the microbiota’s balance are thought to be a cause of numerous diseases.
More About Healthy Gut Bacteria Each of us harbors anywhere from 10 trillion to 100 trillion microbial cells in a symbiotic relationship that, in a normal, healthy state, suits both them and us. Estimates vary, but there could be more than 1,000 different species of
microorganisms making up the human microbiota. At birth, infants get a wallop of probiotics when they pass through the birth canal. Babies delivered by C-section are at significantly higher risk for allergies and immune dysfunction later in life because they miss out on this process. Microbial diversity is affiliated with a healthy immune response. As we age, microbial diversity wanes. Therefore, it’s vital to nourish your gut every day. Here are three simple ways to encourage a thriving microbiota.
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.
(galactooligosaccharides), and/or inulin, a naturally occurring polysaccharide found in the roots of plants. Some prebiotics may cause gas and bloating initially, so start slowly and experiment with different brands to find one that works best for you. XOS may cause the least amount of digestive upset among the three. 2. PROBIOTICS
A few of the top probiotic foods are sauerkraut, miso, tempeh, Roquefort cheese (in moderation), kimchi, kombucha, yogurt, and coconut kefir. If you’re not already taking a probiotic supplement, start using one. You may need to rotate brands until you find one that agrees with your system.
1. PREBIOTICS
3. ENZYMES
Prebiotics are substances that help feed probiotics, the healthy bacteria in the gut. Some of the best prebiotic foods are jicama, asparagus, dandelion greens, Jerusalem artichokes, garlic, onions, and leeks. These vegetables are teeming with beneficial prebiotic fibers. Also, start eating more foods rich in polyphenols, which have prebiotic properties. Some great choices: pomegranate, olive oil, baobab, fresh herbs, and berries and other red and purple fruits and veggies. Prebiotic supplements typically contain XOS (xylooligosaccharides), GOS
Our microbiota also play a key role in synthesizing enzymes, which are present in all living animal and plant cells. They’re necessary for every chemical reaction in the body, and they are the catalysts that allow food to be digested. Therefore, it’s important to make sure you’re getting enough enzymes from food and/or supplements. I’m not a fan of an all-raw diet, but I tell my patients to eat some raw food every day to help maintain an adequate supply of enzymes. Sprouts are one of the richest sources of enzymes, because enzymes are what makes seeds sprout in the first place. Enzymes are also produced in the salivary glands, so be sure to chew your food well. A vegetarian enzyme supplement, taken before meals, can also help. Do you have a question for Dr. Kane? Email it to nbrechka@aimmedia.com with “Ask the ND” in the subject line.
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• JULY 2018
They’re Your Nails…
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BioSil, Clinically Proven for Your Skin and Hair Too!
Forget the trendy shades. Dump the nail art. Get rid of the discoloration, brittleness, and spots. It’s time to show off your nail’s genuine, uncovered beauty. Now you can have that exquisite, natural “better-than-polish” look, in just a few short weeks!†
You’ll be happy to know that BioSil is clinically proven to reduce fine lines and wrinkles 30%†*, increase skin elasticity by 89%†* and thicken and strengthen your hair 13%†‡*. There’s a reason it’s called BioSil Hair, Skin, Nails!
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BioSil, Good for You, Good for Our Planet
The condition of your nails starts long before you ever see it. It begins in the nail root, hidden under your cuticle. Without sufficient collagen and keratin production, any new growth will simply look like your current nails. No matter how many times you cut them. BioSil increases collagen and helps keratin production, helping you to create flawless nails – naturally!†
BioSil gives you everything you want in a collagen-generating supplement and nothing you don’t want!
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In double-blind, placebo-controlled clinical trials, BioSil is proven to increase nail strength.* That means more chip-resistant nails. What’s more, field group studies prove that BioSil produces a naturally smooth feel while eliminating those annoying white flecks and spots. All while creating that sought after clarity!†
BioSilUSA.com ©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. †
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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.
naturalREMEDY/
HOLISTIC STR ATEGIES TO HELP YOU FEEL BET TER
3 Myths About Fat One day fat is bad; the next it’s good. What is the real deal on dietary fat? ///BY JONNY BOWDEN, PHD, CNS
Once upon a time there was no confusion about healthy eating. We all knew the rules, even if we didn’t always follow them. High-complex carbs, heavy on the grains, moderate fish and chicken. Low calorie—even lower fat. But that was then. Emerging science suggests that we were not only wrong about fat, we were spectacularly, embarrassingly wrong. It’s clear that our knowledge of what fat is, what it does, and what it does not do needs a serious update. Let’s start by looking at three of the biggest myths related to fat and disease.
MYTH 1: Saturated Fat Causes Heart Disease Actually, it doesn’t. There have been several major, peer-reviewed meta-analyses in the past decade completely debunking the notion that saturated fat is a causal factor in heart disease. In 2010, researchers reviewed 21 studies looking for the relationship of dietary saturated fat to the risk of coronary heart disease. They couldn’t find one. “There is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD (coronary heart disease) or CVD (cardiovascular disease),” they concluded. This lack of association was confirmed in several other studies, notably a 2014 review in the Annals of Internal Medicine, which found no link between saturated fat consumption and the risk of heart disease or death.
MYTH 2: Vegetable Oils Are Good Well, not always. Vegetable oils don’t actually come from vegetables. They’re processed from grains such as corn, or from plants such as soybeans. Those we
commonly use—corn oil, safflower oil, sunflower oil, and canola oil—are frequently derived from GMO crops, unless they’re organic. They’re processed at high heat, often with harsh chemicals, so by the time they end up on the shelf, there’s little nutritional value left. What’s more, they are mostly made up of omega-6 fats, which—in the absence of sufficient omega-3s—are pro-inflammatory.
MYTH 3: Animal Products Are Unhealthy and Don’t Belong in a “Clean” Diet It’s true that toxic animal products are unhealthy and don’t belong in your diet. But note the word “toxic.” Toxic animal products come from animals that have been raised in unspeakable conditions, fed an inflammatory diet, given massive amounts of antibiotics, injected with hormones and steroids, and fed grain sprayed with chemicals. Most of this meat comes from “factory farms” or CAFOs (confined animal feedlot operations). Beef that is 100 percent grass-fed and organic is the opposite of toxic meat. The cows graze on their natural diet of pasture. Their omega-3 content is higher, their (pro-inflammatory) omega-6 content lower. They tend to have high concentrations of CLA (conju-
gated linolenic acid), which has anticancer and anti-obesity properties. [Read more about grass-fed meat and try our recipe for Balsamic Blackstrap Steak Salad on p. 46.]
A New Way of Looking at Fat So the old way of classifying fat—animal fat “bad,” vegetable fat “good”—turns out to be pretty useless. In our 2016 book, Smart Fat, Steven Masley, MD, and I suggest dividing fat into two categories—toxic and nontoxic. The simple take-away? Avoid toxic fat, and don’t worry about the rest. Welcome clean fat back into your diet. It really shouldn’t have left.
Did You Know? Macadamia nut oil is rich in omega-3 fatty acids, and it’s packed with immune-boosting antioxidants.
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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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.
naturalBEAUTY/
PURE INGREDIENTS FOR SKIN & BODY
5 Safe Sunscreens
1
Catch some rays without damaging your skin or clogging it up with chemicals—here are the latest innovations in natural sun protection /// BY SHERRIE STRAUSFOGEL 2 Melanin, which is mostly overlooked in sunscreen science, may be the key to creating protective, nourishing sunscreens. How so? UV rays that damage the skin also activate melanin production, resulting in uneven skin tone, sunspots, and even skin cancer. However, melanin is also your body’s built-in UV protection. “Modern science is uncovering the molecular benefits of botanicals that effectively treat the melanin pathway and provide robust defense against sun damage,” says Tanuj Nakra, MD, FACS, of TOC Eye and Face in Austin, Texas. He is also cofounder of AVYA Skincare, a product line that addresses the health of the skin’s melanin cycle. For better skin health, choose sunscreens with nourishing botanicals plus zinc oxide or titanium dioxide for UV protection. These minerals don’t irritate skin like chemical sunscreens—oxybenzone and octinoxate—can. Mineral sunscreens sit on the skin to reflect UV rays, while chemical MyChelle is giving away 25 Sun Protection Sun Shield sunscreens must be absorbed to work. Sticks to Better Nutrition readers! To enter, email your name “Chemical sunscreens rapidly and address to community@ deactivate with sunlight exposure,” says mychelle.com. Please put “BN Sun” in the Nakra. “In contrast, physical sunscreens subject line. do not deactivate. The two major ways to protect skin from the sun are to apply a fullspectrum, non-chemical sunscreen, and to incorporate 4 molecular antioxidants to reverse ongoing damage.”
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Try It!
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Have more fun in the sun with Australian Gold Botanical Broad Spectrum SPF 30 Mineral Lotion Sunscreen. It provides non-chemical UVA/UVB protection with titanium dioxide and zinc oxide for a powder-like, non-greasy finish. Antioxidant-rich eucalyptus leaf, red algae, and kakadu plum extracts defend skin’s cellular health. It’s water-resistant for 80 minutes.
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Soften skin and protect from UV rays with DeVita Natural Skin Care Solar Body Moisturizer Broad Spectrum SPF 30 Mineral Sunscreen. This all-in-one sunscreen and body moisturizer is packed with micronized zinc oxide and skin-smoothing aloe, green tea leaf extract, shea butter, olive oil, and hyaluronic acid. Fragrance-free and fastabsorbing for sensitive skin.
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Soothe and protect sensitive skin with Paula’s Choice Skincare CALM Redness Relief SPF 30 Mineral Moisturizer for Normal to Oily Skin. Titanium dioxide, zinc oxide, and healing antioxidants in this lightweight sunscreen diminish redness while moisturizing and preventing sun damage. The non-greasy lotion is gentle enough for skin with rosacea.
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Reapply on the go with MyChelle Dermaceuticals Sun Protection Sun Shield Stick Broad Spectrum SPF 50. This tinted zinc oxide sunscreen provides powerful UV protection for your face, while antiaging avocado, jojoba, and vitamin E oils moisturize skin. It glides on smoothly with just enough color to enhance any skin tone—and it won’t sweat off.
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Keep delicate skin safe from the sun with Alba Botanica Baby Mineral Sunscreen Broad Spectrum SPF 50+. This hypoallergenic, pediatriciantested zinc oxide sunscreen is not just for babies. Aloe, coconut oil, shea butter, orange peel oil, and chamomile extract gently soothe sensitive skin and provide water-resistant UV defense for 80 minutes.
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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90
GO NATURAL IN
DAYS PART 2
Welcome to our 2nd annual Go Natural in 90, an exclusive 3-part series on improving your life one healthy tip at a time! For our second installment, we carefully selected 30 ways to upgrade your diet, lifestyle, and beauty routines. Try just a few of these tips to look and feel better every day of the year! BY THE EDITORS OF BETTER NUTRITION
DAY
1
Make Your Own Weed Killer
The most “natural” way to get rid of pesky weeds in your lawn or garden is to pull them. But if your back won’t take it, or you just don’t have the time, try this simple recipe instead. Mix 1 gallon of vinegar with 1 Tbs. dishwashing liquid, and spray directly on weeds. The acid in the vinegar will react with sunlight to burn the weeds up, and the dish soap helps the vinegar stick to the leaves. Plain old white vinegar will work, but higher acidity gardening vinegar is also available—just note that it must be handled carefully and isn’t as safe for kids and pets. It is acid, after all. This mixture won't discriminate between weeds and other plants, so spray carefully. And it won’t penetrate roots or contaminate the ground, so it may take several applications to make weeds completely go away. For areas where you don’t want anything to grow, such as cracks in sidewalks, add 1 cup of salt to the mixture. DAY
2
Feed Your Hair
If your diet is lacking in certain nutrients, you’ll see the effects in hair loss, slower growth, or dull, brittle locks. Collagen, the most abundant protein in the body, strengthens hair follicles and improves hair growth. Zinc, iron, biotin and other B vitamins, and omega-3 fats prevent hair loss, nourish hair, and improve strength and shine. DAY
3
Get a Better Brush
Rough or wiry bristles can cause breakage and damage the scalp. Use a natural bristle brush to help spread natural oils from the scalp down the length of the shaft to make hair smoother and shinier. If your hair is prone to tangles, use a brush designed to slide out knots without breaking hair. DAY
4
Protect Your Tresses from Environmental Damage
Shield your hair from heat styling, sun damage, chlorine, pollution, and dry air
GO NATURAL with a leave-in conditioner. Use a light, spray-on formula, and apply before blow-drying or styling. For extra protection, spritz hair with a spray sunscreen to protect from sun damage. DAY
5
Nourish Your Good Gut Bugs
IN 90
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We’ve all heard about the power of probiotics to promote overall health, but prebiotics are just as important. Essentially, prebiotics are the forms of fiber that encourage the growth of healthy probiotics in your GI system. They encourage your body to produce probiotics—this fiber is the “food” that feeds your microflora. In addition, taking in more fiber promotes health by mitigating insulin release, and it supports body fat reduction and decreases appetite. You can supplement with a prebiotic product and/or boost your consumption of prebiotic foods such as vegetables, fruits, beans, and legumes. [Editor’s note: for more on prebiotics, see p. 22.] DAY
6
Repair Your Joints with Collagen
Collagen is a peptide (a short chain of amino acids), and it is the most abundant protein in the human body. While we used to consume plenty of collagen in our diets (mostly from less desirable parts of animals), we now consume far less. This makes collagen supplementation especially important. Collagen promotes mobility and joint health, and many people also supplement with collagen for its benefits in supporting healthy skin, hair, and nails. Getting plenty of collagen also aids the repair and maintenance of connective tissue such as tendons and ligaments. Those who exercise regularly—or those who suffer from joint pain due to torn ligaments or tendons—may benefit from collagen
supplementation. This helps provide the raw materials necessary for repair and maintenance before or after injury. DAY
7
Recover with Casein
This fraction of milk protein is digested more slowly than other types of supplemental proteins because it is a much larger molecule that “clumps.” This means that casein provides a slow, steady flow of amino acids that minimizes the spiking of insulin. It also helps prevent the catabolism of lean tissue when you’re trying to maintain muscle. In addition, it provides satiety for those trying to lose weight and/or control type 2 diabetes. Athletes and those trying to recover from activity should consider supplementing with casein shortly before bedtime to encourage muscle protection and growth. DAY
8
Green Your Health with Spirulina
This form of microalgae has been consumed for centuries for its nutritional and health benefits. While it looks like a plant, it’s really a bacterium, even though it has photosynthesis capability. Nutrient-dense in minerals and many B vitamins, spirulina provides benefits for those with diabetes, heart disease, and even ALS. Its amino acid content makes it a good source of protein as well. It’s also used for weight control and to support immunity. DAY
9
Go for CoQ10
Coenzyme Q10 (CoQ10) is an antioxidant also known as ubiquinone because it is prevalent throughout the human body. While it’s found in many foods, most people do not consume an adequate amount of CoQ10. Ubiquinol is a specific form of CoQ10 JULY 2018
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that is easier to absorb. Found primarily in the mitochondria within your cells, CoQ10 helps your body generate more adenosine triphosphate (ATP), the energy that fuels short-term intense activity. This is particularly beneficial for those who perform vigorous exercise. Levels of CoQ10 lessen as you age, and they are often low in people with medical conditions such as heart disease and Parkinson’s, making it a good idea to supplement. CoQ10 helps destroy free radicals generated by disease and other stressors, supporting health as we age. DAY
10
Savor Sardines
These tiny fish are packed with omega-3 fatty acids that lower the risk of heart attack, stroke, and other types of cardiovascular disease, and can decrease the risk of death from coronary artery disease by as much as 50 percent. Plus they're high in protein, and studies show that eating adequate protein lowers heart disease risk by 26 percent. They’re also high in selenium, a key mineral for thyroid health. Because they're smaller than most other omega-3-rich fish, including salmon and tuna, sardines are less likely to be contaminated with heavy metals that can accumulate in the tissues of larger fish. Buy the boneless, skinless variety packed in water, and use them like tuna: mixed on top of salads, tossed with cooked pasta, or stuffed in a yummy wrap. DAY
11
Don’t Forget Your Vitamin D
This fat-soluble vitamin can be made by the body in the presence of sunshine and stored for future use. So most of us get adequate amounts in the summertime—although sunscreens block vitamin D production, so supplementation is a good idea all year round. Why? Because vitamin D, particularly the cholecalciferol (D3) form, is crucial for the production of hormones necessary for general health and sexual function. It’s also a powerful antioxidant that
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destroys harmful free radicals, and research shows that vitamin D supplementation helps reduce the risk of colon, breast, and other types of cancer. Vitamin D3 supplementation can also improve the leanness of muscle tissue (yes, even muscles contain fat), and it may help increase strength. DAY
12
Go Paleo
Arguably the most “natural” diet a human can eat, the Paleo Diet focuses on foods that were available to our pre-agricultural ancestors. A perfectly Paleo kitchen is completely devoid of packaged or processed foods and artificial ingredients, consisting only of fresh foods that are rich in nutrients—including starchy vegetables such as sweet potatoes, but no (or few) grains, legumes, or dairy. If you already don’t eat a lot of cereal, bread, and pasta, switching to a Paleo diet should be a snap. Studies have found numerous benefits: more energy, lower levels of inflammation, fewer allergies, healthier aging, and lower risks of diabetes, heart disease, autoimmune diseases, and cancer. Here are the basic Paleo foods: > Meat: Game, grass-fed beef, or organic,
pasture-raised pork and poultry. Meat raised this way is a source of healthy fats without toxic chemicals. > Eggs: Pasture-raised. > Fish: Preferably wild. > Vegetables and fruits: In-season, local, grown without chemical fertilizers, herbicides, or pesticides, and picked and eaten at their prime rather than being harvested early to extend shelf life during shipping and storage. > Healthy fats: Extra virgin olive oil, coconut oil, natural fat from grass-fed animals, nuts, seeds, and avocados, and unrefined oils such as walnut, flaxseed, or macadamia. > Sugars: No refined sugars, but a small amount of honey, dates, or other natural sweeteners is generally acceptable.
DAY
13
Beware of Aging Running Shoes
If you’re a runner, you may have heard that shoes can last for 300–500 miles, but wear and tear depends on body weight, stride, and running style. The tread may be in decent shape, while the cushioning has worn out. If your legs or feet feel more achy than usual, your shoes could be over the hill—and that’s true for everyone, not just runners. DAY
14
Don’t Use Drugs to Push Through Pain
We’ve all heard the phrase “no pain, no gain,” but if you’re using drugs to “push through the pain” of exercise, you’re likely doing more harm than good. Over-the-counter medications can reduce inflammation and pain, but they can also lead to damage if you take them to get through a workout. “They do not speed healing,” says Alan Shih, DPM, director of podiatry at Head to Toe Healthcare in Tucson, Ariz., “and they allow you to overstress damaged tissue.” Instead, try these supplements for healthy exercise: > Magnesium: The mineral relaxes
muscles and may help to prevent cramping. Take 500 mg daily. > Ribose: Also called d-ribose, this natural sugar that’s produced by the body fuels energy production in muscles, helps them relax, and improves sleep. Take a powdered form, 5 grams three times daily for three weeks to increase cellular levels, then 5 grams twice daily for maintenance. DAY
15
Focus on One Exercise Goal
No matter what kind of exercise you do, it pays to concentrate on one goal at a time. If you’re a runner, aim to increase speed or distance at any given time. If you’re strength training, increase reps or weight, but not both. Focusing on only one goal will be more effective and is much less likely to cause injury.
DAY
16
Don’t Ignore Exercise Pain
The classic treatment is RICE: rest, ice, compression, and elevation. To relieve pain and inflammation, use an ice pack for no more than 20 minutes, every 4–6 hours. After 48–72 hours, heat does a better job at promoting healing. DAY
17
Take Protein Supplements at Mealtime
People looking to manage their weight with strength training and protein supplements should consume their supplements during a meal, according to a research review by scientists at Purdue University. “It may matter when you take your supplements in relation to when you eat, so people who consume protein supplements in between meals as snacks may be less likely to be successful in managing their body weight,” says Wayne Campbell, professor of nutrition science and senior author of the study, which was published in Nutrition Reviews. The analysis found that while protein supplementation effectively increased lean mass for all groups, consuming protein supplements with meals helped maintain body weight while decreasing fat mass. In contrast, consuming protein supplements between meals promoted weight gain. The timing likely makes a difference because a person may tend to adjust their calories at mealtime to include the protein supplement. DAY
18
Guys, Get Over the Grill
These days, more and more men are taking responsibility for planning and preparing meals. But many lack basic cooking skills that go beyond grilling burgers. Cliff Pelloni, founder of Kitchen Dads, is out to change all that. Pelloni’s new book, Kitchen Dads the Basics: Have Fun in the Kitchen with Family and Friends Cooking Real Food, aims to help more dads learn the basics of cooking and have fun in the process. It focuses on using real food ingredients and dishes that can be made in a short amount of time and be put on the table quickly, and covers all the
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essentials, including pantry staples, equipment, basic knife skills, common cooking terms, and shopping tips—plus, more than 100 easy-to-make and delicious recipes. DAY
19
Be Aware of Keto Side Effects
A ketogenic diet, also known as the keto diet, is well known for being a low-carb, high-fat eating plan that prompts the body to produce ketones in the liver to be used as energy. According to Dr. Neal Malik, of Bastyr University, this diet was originally used in the 1900s to treat epilepsy, and today it’s used to treat a number of different health conditions. In the short term, it appears to be safe for otherwise healthy individuals. But, when switching from a standard American diet, which consists mostly of carbohydrates, there can be some side effects. Complaints range from: > Fatigue (which could be the result
of having low blood sugar due to the decreased intake of carbohydrates) > Constipation (also due to reduced carbohydrate intake) > Diarrhea (due to increased fat intake) > Gallstones > Vitamin deficiencies If you’re considering trying the keto diet for weight-loss, or any other reason, do so only under the supervision of a knowledgeable health care professional. DAY
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Use Essential Oils to Enhance Workouts
For an energizing blend (and great workout motivator!), start with essential oil of grapefruit, which has a subtle sweetness that belies its powerful metabolism-boosting properties. Then add mood-brightening and immunity-building lemon, and invigorating peppermint; the latter contains natural compounds that support respiratory function. In addition to opening airways for maximum oxygen exchange, peppermint’s refreshing scent has also been proven to reduce perceived effort while exercising and will help you
eke out a few more reps. Blend equal amounts of the oils with a carrier oil, such as sweet almond or coconut oil, and apply under the nose, breathing deeply throughout your session to maintain focus and energy output. DAY
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Get Lean with Whey Protein
The benefits of whey for male bodybuilders have long been known, but many women avoid the supplement for fear of “bulking up.” But that simply isn’t the case, according to a review of 13 different studies, which found that supplementing with whey promoted a modest increase in lean mass of less than 1 percent in women, without influencing fat mass. “Although more research is needed to specifically assess the effects of varying states of energy sufficiency and exercise training,” says study leader Robert Bergia, “the overall findings show that consuming whey protein supplements may aid women seeking to modestly improve body composition, especially when they are reducing energy intake to lose body weight.” DAY
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Keep Your Color
To prevent hair color from fading and keep your tresses shining all summer long, look for products containing these natural ingredients. > Olive and Macadamia Oils, to instantly brighten all hair colors. > Vitamin E to protect hair from environmental aggression. > Panthenol and Xylitol to add strength and moisture to hair and retain vibrancy of hair color. > Castor Oil to make hair more manageable and prevent color fading. DAY
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Pick Your Own Fruit
Shopping at a farmers’ market is a great way to find locally grown, wholesome produce. But if you want to get even closer to the source of your food, look for a pick-your-own farm in your area. Also known as PYO or U-pick farms, these trendy agricultural
establishments generally charge less than you would pay for prepicked produce, and also provide a great excuse to get outside and enjoy the weather. Many also host seasonal festivals, hayrides, and other fun activities. To find a PYO farm in your area—as well as information on what’s in season, canning and storing, and recipes— visit pickyourown.org. DAY
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Bye-Bye Body Odor
Zinc supplements can help body odor disappear. The more you sweat or exercise, the more you lose of this important mineral. Signs that you might need more include poor immune function (e.g., frequent colds and flu), diarrhea, allergies, neurological symptoms, thinning hair, and acne. Zinc may also help reduce perspiration and sweaty feet. Try 30–50 mg daily. DAY
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Go Ahead and Eat an Egg
For many years, eggs got a bad rap in the world of nutrition due to (often overblown) concerns about cholesterol. But a new study, published in the American Journal of Clinical Nutrition, finds that eating up to 12 eggs per week for a year didn’t increase cardiovascular risk in people with prediabetes and type 2 diabetes. While eggs are high in fat, they’re also full of vitamins, minerals, protein, and healthy omega-3s. The yolk is packed with nutrients, so there’s no need to opt for egg whites only. Also, eggs do not significantly raise cholesterol in the blood, the Mayo Clinic reports, and people who replace a grain-based breakfast with eggs have been found to eat fewer calories throughout the day. DAY
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Reduce Stroke Risk in the Sauna
According to a recently published study in the journal Neurology, regularly taking saunas can substantially lower risk for stroke among middle-aged and elderly people. Most of us spend our days in climate-controlled spaces with air conditioning or heat, but there’s evidence that this may not be good for us.
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An approach known as environmental conditioning centers around the idea that our circulatory systems are designed to help us adapt to different conditions, and a lack of stress on this system could be responsible for diseases such as stroke and hypertension. In the latest study, researchers followed 1,628 men and women between the ages of 53 and 74 for 15 years, tracking their cardiovascular health and stroke incidence. Participants were divided into three groups: those who took saunas once a week, those who took two or three saunas per week, and those who took four to seven saunas a week. That last group, with the highest sauna frequency, had more than a 60 percent reduced risk of stroke compared to the once-per-week group. And the middle group had a 12 percent lower risk of stroke than the low-frequency group. DAY
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DIY Skin Savers
When temperatures soar and the heat becomes unbearable, our delicate skin needs some extra TLC in addition to sunscreen. If you’re feeling the need to nourish your skin, try out these at-home remedies developed by Omega Juicers: > Face Mask for Overheated Skin—
Blend 2 cups plain yogurt with 1 medium peeled cucumber, ½ medium potato, ½ cup cold brewed tea, and 2 Tbs. orange juice. > Face Mask for Flaky, Sunburnt Skin—Blend 4 slices of fresh pineapple with 2 Tbs. coconut milk. > Face Moisturizer—Blend ¼ cup coconut oil, ¼ cup almond oil, ¾ oz. (by weight) beeswax, and 1 cup aloe vera. > Papaya Body Scrub—Blend ½ cup sea salt, 1 papaya, and 2 Tbs. olive oil. DAY
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Eat Outside
The summer weather is calling to you anyway, so why eat indoors? According to a study published in PLOS One, exposure to nature can improve creativity and cognitive functions. “There is a cognitive advantage to be realized if we spend time in a natural setting. We anticipate that this advantage
comes from an increase in exposure to natural stimuli and a corresponding decrease in exposure to attention-demanding technology,” the study’s authors wrote. For best results, try unplugging and getting away for a week. But even eating dinner outdoors can help. Make it special. Spread out a nice tablecloth and place settings, and whip up a favorite dish or two. Then spend an hour (or more) outside, away from TVs, laptops, and other distractions, and take the time to enjoy your food. According to the Slow Food movement, spending more time over a meal can improve digestion and reduce stress—and may help you eat fewer calories. DAY
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Save Your Nails from the Sun
Sure, you slather sunscreen on your skin, and may even put protective products in your hair. But what about your nails? The fact is, too much sun on nails can cause discoloration and ridges. And it’s even possible to develop skin cancer underneath your nails. The solution? Natural, nontoxic nail polishes. Most polishes already contain some form of protection from UV rays, but for an extra dose of defense, look for a sunscreen topcoat with added UVA and UVB filters. DAY
30
Go Beyond the Water Bottle
We all know the importance of adequate hydration to good health, especially in the summer months. But that omnipresent bottle of water doesn’t have to be your only defense against dehydration. Many fruits and veggies also contain a significant amount of water in their raw, uncooked forms. Watermelon, which is 92 percent water, might seem like the most obvious, but the humble cucumber actually tops the list at a whopping 96 percent. Cucumbers are also high in fiber and low in calories, and they contain a generous amount of vitamin C, polyphenols, flavonoids, and other healthy compounds. Plus, what could be more refreshing on a hot summer’s day than a cool cucumber salad?
FOOD PHOTOGRAPHY BY
Pornchai Mittongtare FOOD STYLING BY Claire Stancer PROP STYLING BY Robin Turk
Celebrate the great outdoors in all its glory with these camp-friendly recipes by the editors of Better Nutrition
I
s the great outdoors calling you this summer? Whether you’re going deep into the wilderness or pitching a tent closer to home, the experience of sleeping under the stars and waking up in the fresh open air is incomparable. Deciding what to bring—and cook—is half the adventure. With a little planning, you can prepare summery meals that go beyond basic hot dogs and hamburgers. We designed the perfect menu for summer camping trips (or backyard barbecues), including make-ahead Honey-Granola Cookies and crowd-pleasing Crispy Grilled Chicken. Time to fire up the grill!
Crispy Grilled Chicken Serves 4
Grilled chicken takes on the coveted crispiness of a fried chicken dinner with this soon-to-be favorite recipe. 2 tsp. sugar 1 tsp. baking powder ½ tsp. black pepper salt, to taste 1 chicken cut into 8 pieces 1½ tsp. granulated garlic 1½ tsp. dry mustard 1½ tsp. smoked paprika ¼ tsp. apple pie spice ¼ tsp. cayenne pepper
1. Combine sugar, baking powder, black pepper, and salt in small bowl. Rinse
chicken, and pat dry with paper towels. Loosen skin on breasts, thighs, and drumsticks, but do not remove. Pierce wings with a paring knife or fork.
2. Place chicken, skin-side up, on rack set in a baking sheet. Sprinkle sugar mixture on skin of larger pieces of chicken first, and finish with wings. Chill, uncovered, until skin looks dry and flesh is pink, 16–20 hours.
3. Prepare grill for indirect grilling, heating one side to high and keeping other side unlit to maintain temperature of 425–450°F. Brush grill grate with oil.
4. Mix garlic, mustard, paprika, apple pie spice, and cayenne in bowl. Rub spice
mixture onto chicken, and coat with nonstick spray.
5. Grill chicken indirectly, covered, skin-side down, until grill marks appear, about 3 minutes. Flip pieces skin-side up, placing thickest parts toward lit section of grill. Roast chicken, covered, until skin begins to brown, 20 minutes. Move chicken as needed toward lit section of grill if skin seems underexposed to heat, and grill 15–20 minutes more. Chicken is done when thermometer inserted into thickest part of breast registers 165°F, and into the thigh or drumstick registers 170°F. Per serving: 510 cal; 43g prot; 35g total fat (10g sat fat); 4g carb; 170mg chol; 280mg sod; 1g fiber; 2g sugar
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Eggplant Steak With Caprese Salsa Serves 4
Eggplants can be long and skinny or short and fat. Choose one that falls somewhere in between so it will make four steaks of similar size. ¼ cup plus 1 Tbs. balsamic vinegar ¼ cup plus 2 tsp. extra-virgin olive oil (divided use) 2 tsp. minced garlic kosher salt, to taste black pepper, to taste 1 large eggplant (1–1½ lb.) 2 cups seeded and diced fresh tomatoes 1 cup diced fresh mozzarella cheese (4 oz.) 2 Tbs. finely chopped fresh basil
1. Preheat grill to medium-high heat. Whisk together ¼ cup vinegar, ¼ cup oil, garlic, salt, and pepper in bowl. Cut eggplant lengthwise into four ½- to ¾-inch-thick slices.
2. Place eggplant slices in a large glass dish. Pour vinegar mixture over eggplant, turning to coat slices; let eggplant sit 5 minutes.
3. Combine tomatoes, mozzarella, basil, vinegar, 2 tsp. oil, salt, and pepper in medium bowl, and set aside.
4. Grill eggplant slices, covered, over direct
Charred Corn Salad Serves 4
The creamy, cool texture of this salad marries well with grilled meats, seafood, and chicken. Opt for organic corn if possible. Add a handful of arugula for a slightly spicy kick. 2 ears fresh sweet corn, shucked ¾ cup halved cherry tomatoes (optional) 1 avocado, peeled, pitted, and cut into chunks ¼ cup sliced red onion 3 Tbs. crumbled goat cheese, divided 2 Tbs. lime juice or distilled white vinegar kosher salt, to taste
1. Grill corn over medium heat, turning often, until kernels begin to blacken, about 10 minutes. Remove corn from grill. When corn is cool enough to handle, cut kernels from cob and place them in bowl. (You should have about 1 cup.) Add tomatoes, avocado chunks, and red onion.
2. In separate bowl, whisk together 2 Tbs. goat cheese and lime juice, and season with salt, to taste. Drizzle goat cheese sauce over corn mixture, and toss to combine. Divide salad into four portions, and top with remaining goat cheese. Per serving: 160 cal; 4g prot; 10g total fat (2g sat fat); 20g carb; 5mg chol; 40mg sod; 6g fiber; 3g sugar
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heat until tender, 2–3 minutes per side. Remove eggplant from grill, and serve with salsa. Per serving: 310 cal; 11g prot; 23g total fat (6g sat fat); 17g carb; 20mg chol; 230mg sod; 5g fiber; 10g sugar
Honey-Granola Cookies Makes 16 Cookies
These are crammed with the same good things as granola—and they are above all travel-friendly. Make ahead and store in a tin or plastic bag. ¾ cup brown sugar ½ cup (1 stick) unsalted butter ½ cup clover honey ¼ cup water ½ tsp. kosher salt 2 tsp. vanilla extract 3 cups old-fashioned oats ⅔ cup (3 oz.) dried tart cherries ½ cup toasted wheat germ ½ cup slivered almonds ½ cup sweetened coconut ⅓ cup sunflower seeds ⅓ cup sesame seeds ⅓ cup pepitas ½ tsp. kosher salt ½ cup semisweet chocolate chips, optional
1. Preheat oven to 350°F. Combine brown sugar, butter, honey, water, and salt in large saucepan. Warm over low heat until sugar and honey melt, and remove from heat. Stir in vanilla.
2. Combine dry ingredients, add to honey mixture, and stir to coat. Fill #16 scoop (or ¼ cup measuring cup) with dough, and drop onto baking sheets lined with parchment. Continue with remaining dough, dropping about 4 inches apart. Flatten dough balls slightly with scoop.
3. Bake 13–15 minutes, or until set and golden. Transfer to a rack, and cool 20 minutes before serving. Per Cookie: 280 cal; 6g prot; 13g total fat (5g sat fat); 35g carb; 15mg chol; 135mg sod; 5g fiber; 19g sugar
asktheNUTRITIONIST/
ANSWERS TO YOUR FOOD QUESTIONS
What’s Making Our Kids Sick? Sick has become the new normal for children. But the authors of a new book say that it’s possible to change that trend and dramatically improve kids’ health ///BY MELISSA DIANE SMITH
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.
: My son has digestive issues, multiple food and environmental allergies, chronic sinus
congestion, and behavioral problems. He was recently diagnosed with attention deficit hyperactivity disorder. Is it normal to have so many health problems at just 10 years old, and is there anything that can be done to address these different conditions? —Barbara M., Bridgeport, Conn.
a:
Unfortunately, having sick kids Roundup. Its use in the U.S. agricultural is incredibly common today. Close sector rose 300-fold from 1974 to 2014. to one out of two children now has a It is also used liberally in landscaping chronic disease—defined as a disease and along roadways. that lasts more than three months and Glyphosate is a patented antibiotic. isn’t considered curable by conventional Because it kills bacteria, it is believed to doctors. Digestive problems, food allergies, contribute to the development of dysbiosis, asthma, autism spectrum disorder, and or imbalances in the gut microbiome, the attention deficit hyperactivity disorder collection of microorganisms that live (ADHD) are all on the rise. According to in our intestines. Research shows that a the Allergy Kids Foundation, one in three healthy microbiome plays a vital role in American children has ADHD, allergies, digestive health and immunity. Imbalances autism, or asthma. in the gut microbiome are linked to a Pediatrician Michelle Perro, MD, and wide range of digestive disorders, as well medical anthropologist Vincanne Adams, as conditions, such as PhD, authors of What’s Making Our autism, allergies, Children Sick?, believe that many of these issues can be blamed on an environment that has been made Discover watermelon toxic by agrochemical industrialized recipes that can easily food production. Kids are be made 100% organic at betternutrition.com. Two exposed to pesticides and other favorites: Watermelon & foreign chemical substances both Strawberry Granita and internally, through what they eat Red Fruit Salad. and drink, and externally, by exposure to pesticides and other substances sprayed at schools, parks, and daycare centers. And we’re only beginning to understand some of the harmful effects of these toxic chemicals.
Did You Know?
Problems with Pesticides Take, for example, glyphosate, which is the active ingredient in the herbicide
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asthma, celiac disease, and ADHD. Glyphosate is also a metal chelator: It binds minerals such as zinc and magnesium, making them less available. Perro believes that the saturation of metal-chelating glyphosate in our food is responsible for the mineral deficiencies seen commonly in children. Glyphosate in our foods and environment is also of great concern because the weed killer has been declared a probable human carcinogen by the World Health Organization. Another chemical hidden in food is Bacillus thuringiensis (Bt), found in insecticide-producing, genetically modified foods. Bt breaks open pores and
eating4HEALTH/
FOODS & ME ALS THAT HE AL
The Best Diet for Menopause Eat your way to hormone balance with these 7 foods that elevate mood, ease hot flashes and insomnia, fight cancer, and protect your heart and bones ///BY LISA TURNER Menopause is a natural phase of every woman’s life. But the side effects of fluctuating hormones feel anything but normal. Additionally, hormonal changes during menopause increase the risk of serious diseases, including osteoporosis, cancer, and cardiovascular disease. But increasing your consumption of the following seven foods can help.
Buckwheat Technically a seed (not a whole grain), buckwheat is an excellent source of complex carbs, essential for serotonin, a neurotransmitter linked with memory and mood. Studies show that complex carbs help relieve depression and elevate mood. According to other research, having a carb-containing meal at dinner may shorten sleep onset. Buckwheat is gluten-free and rich in B vitamins, which also impact mood. Try this: Stir-fry cooked buckwheat with eggs, green onions, carrots, ginger, and tamari for a twist on fried rice; toss cooked buckwheat with chopped parsley, red onions, feta cheese, Kalamata olives, and olive oil; soak uncooked buckwheat, chia seeds, and coconut milk overnight, then serve with berries and honey as a quick breakfast.
Collard greens
Calcium is essential during menopause; osteoporosis affects one of three postmenopausal women, and for those women, the lifetime risk of fractures is higher than the risk of breast cancer. One cup of collards has as much calcium as a cup of milk, and some studies suggest the absorption of calcium from vegetables is twice as high as from dairy. Plus, collards are rich in vitamin K and magnesium, also
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critical for bone health. Try this: Sauté shredded collard greens, chickpeas, and garlic in olive oil and harissa; tear collard leaves into chip-sized pieces, toss with olive oil and salt, and roast until crispy; massage thinly sliced collard leaves with olive oil and vinegar, then toss with radishes, sweet onions, and crumbled feta cheese for a quick salad.
Try this: Beat ground flaxseeds with buckwheat flour, honey, and eggs, and make silver-dollar pancakes; blend ground flax with sunflower seeds, basil, garlic, arugula, and lemon for a nut-free pesto; mix flaxseeds with chia seeds, coconut milk, and coconut sugar, then top with cacao nibs and toasted coconut chips.
Sardines Like salmon,
Tomato sauce is a concentrated source of lycopene, a powerful antioxidant that reduces the risk of heart disease and stroke. Additionally, some studies show that lycopene can reduce the risk of osteoporosis. While tomatoes in general are high in lycopene, cooking them breaks down cell walls and makes the lycopene more available; adding olive oil further increases bioavailability. Try this: Cook tomato sauce with pumpkin purée, shallots, and stock, add miso paste and purée until smooth; simmer tomato sauce with minced onion, garlic, Kalamata olives, capers, and anchovies for a fast puttanesca sauce; heat tomato sauce and chopped spinach in a shallow pan, crack in eggs, simmer until whites set, and serve hot with shaved Parmesan.
tuna, and other fatty fish, sardines are high in omega-3 fatty acids, which can help prevent hot flashes and reduce the risk of osteoporosis and breast cancer. Omega-3 fats also reduce triglyceride levels and protect the heart—especially important for women receiving hormone therapy, which can increase triglyceride levels. And if you eat canned sardines with bones, you’ll also be getting calcium. Try this: Mix canned sardines with bread crumbs, minced onions, chopped parsley, and eggs, form into patties, and cook in olive oil; in a food processor, combine smoked sardines, yogurt, smoked paprika, and black pepper, process until just smooth, and serve with vegetables for dipping; spread mashed avocado on toast, layer with grilled onions and sardines, and sprinkle with parsley.
Flaxseeds
Flaxseeds are the richest source of lignans—phytoestrogens that are structurally similar to estrogens and may reduce breast cancer risk. Flax has also been shown to reduce night sweats and hot flashes and improve quality of life during menopause. In some studies, 40 grams per day of flaxseed had effects similar to hormone replacement therapy for decreasing menopausal symptoms.
Tomato sauce
Tempeh Like
flax, soy contains phytoestrogens that mimic the actions of estrogen and can relieve symptoms of menopause. Findings on the effects of isoflavones—phytoestrogens in soy—are mixed, but some studies show a benefit to hot flash frequency and/or severity. In one study, soy reduced hot flashes by 45 percent. Populations with a high soy consumption also have a significant reduction in breast cancer incidence, and isoflavones may also have protective
Grilled Black Bean Chili Rellenos Serves 4
Chili rellenos (roughly translated to “stuffed peppers”) are generally crammed with cheese, dipped in batter, and deepfried. This slimmed-down version grills the peppers instead, to eliminate much of the fat. In this version, black beans add extra protein and fiber, and the cheese is slashed, for a fresh, lighter twist on the traditional dish.
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
4 large poblano chilies 1 Tbs. olive oil 1 small red onion, finely chopped 4 garlic cloves, minced
effects on cardiovascular and bone health. Soy can be hard to digest, so stick to tempeh; because it’s fermented, tempeh is easier to digest and has a higher content of B vitamins and increased antioxidant capacity. Try this: Stir-fry sliced tempeh with broccolini, thinly sliced onions, shiitake mushrooms, and cashews; simmer crumbled tempeh with onions, peppers, tomato sauce, and seasonings for a vegan sloppy Joe; marinate tempeh cubes in tamari, olive oil, and garlic powder, then bake until crispy for grain-free croutons.
1 15-oz. can fire-roasted diced tomatoes, drained well 1 15-oz. can black beans, drained and rinsed well 1 tsp. dried cumin ½ tsp. dried oregano 1½ cups shredded Asadero or Monterey Jack cheese
1. Preheat grill to medium. Grill poblanos, turning frequently, until softened and charred on all sides, 12–15 minutes. Remove from grill, and immediately wrap each pepper in paper towels. Let stand until cool enough to handle; peel
Black beans
Black beans and other legumes are loaded with fiber, which protects against breast cancer after menopause. They’re also rich in B vitamins, important for mood, and magnesium, which protects bone health, improves sleep, and may relieve anxiety and depression. Black beans have higher levels of antioxidants than other varieties of beans; they’re especially rich in anthocyanins, which
charred skins off peppers, then split lengthwise and remove seeds.
2. While peppers are grilling, heat olive oil in large skillet over medium heat, and sauté onion and garlic, 3–5 minutes, until tender. Stir in tomatoes, beans, cumin, oregano, and half of cheese. Season to taste with salt and pepper.
3. Stuff peppers with bean mixture, and top with remaining cheese. Arrange peppers on top rack of grill. Close grill cover, and cook until cheese melts and filling is hot, about 5 minutes. Per serving: 340 cal; 19g prot; 16g total fat (8g sat fat); 31g carb; 45mg chol; 600mg sod; 12g fiber; 7g sugar
have been shown in studies to protect against the risk of heart disease after menopause. Try this: Cook black beans with shredded sweet potatoes, chopped kale, and cumin for quickand-easy breakfast hash; simmer black beans with green bell peppers, onions, bay leaves, and oregano, and top with avocado, cilantro, and sour cream; purée black beans with tahini, olive oil, and garlic, then stir in finely minced jalapeño peppers for a spicy hummus for snacking. JULY 2018
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cookwithSUPPLEMENTS/
E A SY WAYS TO BOOST YOUR NUTRITION
Delightful Bites
l rito
Li t
Xylitol and erythritol are prebiotics that help grow a healthy gut microbiome.
ar
Did You Know?
Xle
Low in sugar, high in protein, these tasty bites created by Glaucia Jones (bakesugarfree.com) are sweetened with dates and a blend of xylitol and erythritol.
1. Line a cookie sheet with
ea
parchment paper. Place the oats, cashews, protein powder, Light&Sweet, dates, cocoa powder, and salt in a food processor and blend until everything is a smooth, floury consistency.
th
Makes 25 Bites
1 cup rolled oats 1 cup raw cashews 1 servings vanilla protein powder 2 Tbs. Xlear Lite and Sweet 8 dates, pitted ⅓ cup unsweetened cocoa powder ¼ tsp. salt 1 ripe banana ½ cup freeze-dried raspberries
nd
2. Add banana and blend until a thick, slightly sticky dough forms. Roll out 25 balls and place on parchment paper.
ry
Sugar-Free Chocolate Raspberry Protein Bites
r’s p edito ick
Sw e
et with x ylitol
an
de
3. Pulse freeze-dried raspberries in a food processor. Roll each ball in raspberry powder and return to cookie sheet.
4. Store in fridge in a sealed container for up to a week. Per serving (1 bite): 80 cal; 3g pro; 2.5g fat; 0g sat fat; 30mg sod; 13g carbs; 2g fiber; 6g sugars
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PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
These irresistible protein cookie balls are made with the natural sweeteners xylitol and erythritol in place of sugar /// RECIPE BY GLAUCIA JONES
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healthyDISH/
RECIPE MAKEOVERS FULL OF MODERN FL AVOR
Summer Steak Salad It takes only about 15 minutes to throw together this summery salad made with 100% grass-fed beef /// BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC
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Balsamic Blackstrap Steak Salad Serves 4
Rich molasses and balsamic vinegar give steak a lot of flavor without a long marinating time. 1 12-oz. pasture-raised sirloin steak (1-1½ inches thick), trimmed 6 cups chopped dark leaf lettuce 8 Campari tomatoes, chopped ½ red onion, thinly sliced 1 medium cucumber, peeled and chopped Salt and pepper, to taste 2 Tbs. blackstrap molasses 2 Tbs. balsamic vinegar ½ tsp. dried thyme Pinch nutmeg
1. Season steak on both sides with salt and pepper. Spray large skillet or grill pan with cooking spray to lightly coat. Heat pan to medium-high (the pan is ready when you touch
a fatty edge of the steak to the center and it sizzles quickly). Cook steak, 4–6 minutes per side for medium rare, slicing steak open to check for desired doneness.
2. While steak is cooking, combine lettuce, tomatoes, onions, and cucumbers in large bowl, and toss gently to combine. In small bowl, whisk together molasses, balsamic vinegar, thyme, and nutmeg.
3. When steak is finished, remove from pan and reduce heat to low. Slice steak thickly across the grain, and lay over prepared salad. Pour molasses mixture into cooled pan and stir quickly until heated through, about 1 minute. Drizzle lightly over salad, and serve. Per serving: 170 cal; 21g prot; 3.5g total fat (1g sat fat); 13g carb; 50mg chol; 75mg sod; 2g fiber; 8g sugar
NOTES FROM THE CLEAN FOOD COACH If you have 10 more minutes, slice a whole yellow onion into rings. Heat 1 Tbs. olive oil in a clean skillet over medium heat, add the onion slices, and sauté with pinches of salt, pepper, and sugar until soft and translucent. Replace the raw red onion with warmed, caramelized yellow onion.
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
You’ll note that Chef Jeannette specified “pasture-raised” steak in this recipe—please don’t ignore that recommendation. I get asked on a regular basis how I can recommend meat when “everybody knows” how bad it is for you. After all, there are studies showing that “meat eaters” have higher risks for certain diseases, right? What, my readers ask, do you say about that? Here’s what I say. The vast majority of the meat available to us, the overwhelming majority of meat sold in grocery stores and restaurants, is factory-farmed. Factory-farmed cows spend most of their lives in industrial complexes known as confined animal feedlot operations (CAFOs). Animals in CAFOs are fed grain (sprayed with pesticides, of course) and injected with massive amounts of antibiotics and a fair amount of steroids and hormones (such as bovine growth hormone). Meat from these animals is not good for us. On that point, I’m with the vegetarians. To make matters worse, much of this meat is processed into salami, hot dogs, and so forth. The negative meat studies all talk about people who, for the most part, eat processed meat from factory farms. But that’s not the only meat available. There’s an alternative—100% grass-fed. Pasture is the natural diet of cows. When cows are free to roam and munch, they consume bugs and insects along with grass, which gives their meat a healthy omega-3 content. Meat from these contented, humanely raised animals doesn’t contain added antibiotics, steroids, or hormones. Their meat isn’t contaminated with pesticides from grains. And that meat—from cows that are 100% grass-fed from birth to death—isn’t a health hazard, it’s a health food! Is it more expensive? Usually. But let me use this recipe as an opportunity to remind you about how important the source of your food is. Please—for your own sake and the sake of your family—insist on 100% pasture-raised meat as often as possible. It truly is, forgive the pun, a whole different animal. Note: It’s not enough that it says “grass-fed” on the label. Many cows are grass-fed, then “finished” on grain for the last six weeks of their lives, which undoes most of the good of grass feeding. And more than a few shady manufacturers have been called out for putting a “grass-fed” label on ordinary meat, which technically they can do since all cows in the world are grass-fed for the first six months of their lives. It’s what happens to them afterwards that matters. Don’t settle for less than 100% grass-fed. —Dr. Jonny
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JULY 2018
•
47
80yearsYOUNG/
1938–2018
Adelle Davis believed whole milk was superior to skim milk.
Better Nutrition in the 1970s
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: Adelle Davis ///BY THE EDITORS OF BETTER NUTRITION
Serves 6
This easy-to-make recipe comes from a 1976 issue of Better Nutrition. It’s rich in protein from tuna and essential nutrients from fruits and veggies, all cornerstones of Adelle Davis’ diet.
1. Combine tuna, onion, lemon juice, and celery in bowl, and place in refrigerator to chill until ready to serve, at least 1 hour.
2. To serve, toss tuna mixture with grapes, mayonnaise, mandarin segments, and almonds, reserving a
few mandarin segments and almonds for garnish. Serve on lettuce leaves, and garnish with remaining mandarin segments, almonds, and olives, if using. Per serving: 330 cal; 30g prot; 17g total fat (2.5g sat fat); 13g carb; 55mg chol; 530mg sod; 3g fiber; 9g sugars
3 cups chunk-style tuna 1 Tbs. minced onion 1 Tbs. lemon juice 1 cup thinly sliced celery 1 cup seedless grapes ⅓ cup mayonnaise 1 11-oz. can mandarin orange segments, drained ½ cup toasted, slivered almonds 6 large lettuce leaves olives for garnish, optional
THE STORY OF
6THATDIETS WERE
POPULAR IN THE ’70S L Weight Watchers L The Cookie Diet L Slim Fast
48
Mandarin Main Dish Salad
L AYDS “candies” L The Scarsdale Diet L The Atkins Diet
• JULY 2018
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.
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
Known as “the first lady of nutrition,” pioneering nutritionist Adelle Davis shaped the way Americans viewed food and natural health. Davis, who reached her height of popularity in the 1970s, wrote several books on health, cooking, and exercise. But it was her groundbreaking book Let’s Get Well that put Davis on the map. The encyclopedic tome contains detailed diet advice for a range of conditions, including stress, digestive problems, diabetes, and infections. She was way ahead of her time, advocating unprocessed foods and vitamin supplements, and eschewing trans fats and sugar. “Your health is in your hands,” says Davis in Let’s Get Well. “Few diseases become a problem when the nutrition is improved the minute the first symptom is noticed; and an amazing degree of vitality, stamina, and youthfulness can be maintained if an adequate diet is adhered to thereafter.”
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