Betternutrition March 2018 by Better Nutrition Magazine

10 REVERSIBLE Causes of Dementia /// Pick the RIGHT PROBIOTIC for You

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

EATING CLEAN HEALTHY TIPS for 7upgrading your diet SUPER SUPPLEMENTS THAT

DETOX & CLEANSE YOUR LIVER

light & lovely SPRING FRESH PEA SOUP

Hereâ&#x20AC;&#x2122;s WHAT TO EAT if You Have

AUTOIMMUNE ISSUES

MARCH 2018

| betternutrition.com

! W E N

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Clean, clinically studied whole food ingredients to support brain health at three stages of life† Kids • Young Adults • Adults 40+

march2018CONTENTS/

VOLUME 80 | NUMBER 3

50 From vitamin deficiencies to Lyme disease, here’s a look at hidden causes of dementia.

62 This Red Curry Cauliflower is a delicious way to quell inflammation.

38 Eating Clean

Spring is the perfect time to ditch the junk in your diet and replace it with nourishing whole foods. And according to Liana Werner-Gray, author of The Earth Diet, it’s easier than you think.

46 Boost Your Liver Health

Give this hard-working organ some love with our top 5 cleansing supplements and 10 liver-supporting foods.

48 Probiotics 101

Get the scoop on key strains of these good gut bugs and their uses with our handy chart.

50 10 Reversible Causes of Dementia

An Alzheimer’s diagnosis is frightening—and it may also be incorrect. Here’s a look at 10 underlying (and fixable) issues that may be at the root of dementia.

• MARCH 2018

departments 10

56 NATURAL BEAUTY Skin Detox

TREND WATCH

Detoxifying products that can help get your skin back on track.

A Force for Good Concerned about inequality and the environment? Meet Certified B Corps— for-profit companies that make it their mission to be a force for good.

58 AROMATHERAPY RX Spring Clean with Essential Oils Keep your home sparkling without the harsh chemicals.

22 HOT BUYS Springtime Selections Food, beauty, and supplement products that we’re excited about this month.

60 THE WISE FATBURNER Resolution Reboot

24 CHECK OUT The Right Way to

How a fitness trainer got a new start by changing her approach to nutrition.

Take Melatonin When it comes to this potent natural sleep aid, how and when you take it are the keys to success.

62 EATING 4 HEALTH Eating to Beat Autoimmune Disorders Six powerful foods to tame inflammation and balance the immune system.

30 7 WAYS Breathe Better Simple strategies to clear congestion and keep the air flowing.

66 ASK THE NUTRITIONIST Unscrambling Egg Labels

34 ASK THE NATUROPATHIC DOCTOR

What to look for when buying our favorite breakfast staple.

Word of Mouth The importance of oral health to overall wellness.

70 HEALTHY DISH Spring Peas These emerald gems shine in our Spring Fresh Pea Soup.

How to find the healthiest—and most humane— eggs.

72 80 YEARS YOUNG Better Nutrition

SHOPPING CART Product Spotlights Looking for just the right supplement? We have a few suggestions for you.

in the 1950s, Part 1 In the spotlight this month: Gelatin Molds, a hot food trend of the ’50s.

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

features

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17-AH-1231

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

Love Your Liver When is the last time you thought about your liver? Unless you have a disease such as hepatitis C or cirrhosis, you may never think about it. But if you want to feel lighter, have more energy, and improve other nagging health issues such as frequent headaches and skin irritations, it’s time to give your liver a little love. It is the largest organ in the body, after all. “Today, we are exposed to more than 80,000 chemicals that didn’t exist 100 years ago,” says health writer Kim Erickson, author of “Give Your Liver a Boost” on p. 46. “Our bodies were not designed to process these chemicals.” We don’t have much control over our exposure to these toxins—they lurk everywhere, from the air we breathe to the products we use. But supplements can help bridge this gap by supporting optimum liver function, essentially giving the overburdened liver a much-needed helping hand. I can say from personal experience that liver-friendly herbs and nutrients work. I started taking milk thistle, one of the herbs mentioned in Erickson’s article, several years ago. I noticed that my skin looked clearer and brighter, and my PMS symptoms decreased. One of the liver’s main jobs is to help the body process hormones. So it makes sense that any liver-supportive nutrient can help improve hormonal imbalances. I’ve also used artichoke supplements (artichokes are one of the best foods for your liver ) and had similar results. The best way to love your liver (and all other organs, for that matter) is through whole foods. Liana Werner-Gray, author of “Eating Clean” on p. 38, is a great example of the healing power of nutrition. Her story of overcoming food addiction and a lymphatic tumor is incredibly inspiring and motivating. “Wanting to save my life ﬁnally gave me the motivation to defeat my cravings and break my vicious junk food addiction,” says Werner-Gray, who published her ﬁrst book, The Earth Diet, based on her experiences and nutrition philosophy. Her nutrient-dense recipes are designed to satisfy cravings for fast food in the healthiest way possible. She shares two of them here (Beet Juice and Superfood Kale Salad), excerpted from her second book, 10-Minute Recipes. Give these liver-cleansing and diet upgrades a try, and let me know what you think!

COMING NEXT MONTH Best of Natural Beauty Awards It’s our 10th Anniversary! Don’t miss this special issue, featuring a timeline of beauty trends from the past decade and our exclusive guide to standout natural beauty and personal care products.

Bob Harper: From Paleo to High Carb Acclaimed for his work as the trainer on The Biggest Loser, Harper suffered a heart attack at 51. Find out how it changed his attitudes to nutrition and life. Plus, win a copy of his new book!

GET MORE AT betternutrition.com

Chocolate Raspberry & Goji Berry Fool This sumptuous treat tastes decadent, but it’s filled with things that are good for you!

• MARCH 2018

Healthy Buzz Go to betternutrition. com and click on the “Healthy Buzz” button to sign up for our new monthly newsletter.

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

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

Contributing Designer Rachel Pilvinsky Contributing Writers Jeannette Bessinger, CHHC, Jonny Bowden, PhD, CNS, Cheryl Cromer, Kim Erickson, Liana Werner-Gray, Emily A. Kane, ND, LAc, Chris Mann, Melissa Diane Smith, Lisa Turner, Neil Zevnik Production Director Mark Stokes Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310-873-6952 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 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, Research Kristy Kaus Vice President, IT Nelson Saenz Boulder Human Resources Director JoAnn Thomas AIM Board Chair Efrem Zimbalist III

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BETTER NUTRITION, ISSN #0405-668X. Vol. 80, No. 3. Published monthly by Cruz Bay Publishing, an Active Interest Media company. 5720 Flatiron Parkway, Boulder, CO 80301; 303-253-6300; fax 303-443-9757. © 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.

Body Shaping & Cleansing Ad Guide

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ne simple and often overlooked step can significantly change how successful you are in losing weight, shaping your body, and helping to eliminate nagging health problems, like bloating, occasional constipation, “leaky gut,” and low energy levels.* If you have ever unsuccessfully battled any of these issues, this may be the most important article you will ever read…

Why So Many People Have Trouble Losing Weight and Improving Their Health…

“It’s not your fault!” says Jim Caras, author of the weight loss and corrective health book How to Completely Reshape Your Body! and founder of Health Direct. “Most people try extreme diets, rigorous exercise programs, harmful stimulants, diuretics, laxatives, and prescription drugs to lose weight and find relief from common health problems like digestive discomfort. No one has ever explained to them how the formation of toxic build-up in their intestines is a root being overweight and having underlying health and digestive problems. Caras continues, “The single greatest challenge our bodies face is the effective removal of waste and toxins. This is why I counsel all my clients to immediately start with a natural herbal colon cleanse to help prevent the formation of and aid in the removal of these toxins, as well as to maintain healthy regular bowel movements – also called eliminations.”

]The “First Step” To Successful Weight Loss and a Slim Waistline

You Can't Avoid These...

Every day when we eat food, drink water (including bottled) and breathe air, we are exposed to chemicals like preservatives, toxins, and pollutants – they are everywhere. And, no matter how careful we are in our lifestyle choices we cannot avoid them. A frightening fact that most people do not realize is that it is the everyday foods and beverages they consume that can cause their bodies the most

Caras explains, “Cleansing should be the ‘first step’ in any weight loss, body shaping, digestive or health improvement program. It’s often overlooked but is critical in creating an environment in your gut for rapid and successful results. And it also positively affects the use of probiotics and enzymes – because unless you first cleanse – these can be useless.” he average person can have between 4-25 Caras goes pounds of this ‘built-up’ toxic intestinal matter on, “Another fantastic benefit in their colon…” of combining problems. These include processed cleansing with a healthy eating program foods like bread, pasta, pizza, white is that you may find your waistline or rice, and most foods with flour – even abdominal area flattens more quickly those "naturally made" or gluten-free. and completely. A lot of the time, Also included are mucus-forming foods feeling bloated or having a tummy that like dairy, sugar (natural cane), and protrudes is not only from fat on the even fruits and vegetables exposed to outside, but toxic build-up pushing out pesticides and other chemicals (and from inside.” this includes organic produce). Many of

“T

these have just become so commonplace

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in our lives that everyone consumes them at one time or another, even when eating "clean."

The Silent “Toxic” Problem Inside Your Gut…

The problem is that the body cannot properly digest and eliminate many of these foods and the substances they contain. They become stuck in the lining of our intestinal tracts in the form of old, dried fecal matter and mucus. It is estimated that the average person has between 4-25 pounds of this 'built-up' toxic intestinal matter in their colon - and it can keep accumulating over the years! Caras refers to this accumulation as "toxic intestinal build-up." Its form varies considerably and depends on the chemical conditions in a person’s intestines. It may be hard and brittle; firm and thick; tough, wet, and rubbery; soft and containing mucus, or transparent and thin. It can range in color from light brown, black or greenish-black to yellow or grey, and will often emit an intensely foul odor.

“Recirculating” Trouble

The problem is once this build-up is created, it is not routinely excreted from the intestines – even with regular bowel movements. The intestinal build-up gets in the way of regular daily bowel movements, as well as inhibits optimal nutrient absorption from the food and supplements we take.* It can also harbor pathogens like bacteria and parasites. When our bodies cannot fully and regularly eliminate the food we eat, the toxins they often contain can accumulate and be detrimental to our health. Even worse, these substances can be absorbed and recirculated throughout the body contributing to a host of health and digestive issues.*

Why Your Protruding Belly May Be A Sign of Health Issues to Come... Besides “pushing out” and bloating the abdomen, this “build-up” can also contribute to unhealthy weight gain, the inability to lose weight or flatten the waistline (even when dieting or

exercising) and a slower metabolism. The poisons from the build-up can contribute to many health and digestive issues, including those related to skin, fatigue, joints, immune health, mood, and cognition.* Gastroenterologist Dr. Anthony Bassler tells his colleagues, “Every physician should realize that intestinal toxemias [toxins] are one of the most important primary and contributing causes of many health problems of the human body.”*

Cleansing — The Simple Solution…

The only effective way to eliminate toxic intestinal build-up is to use an herbal cleansing supplement and follow a healthy eating program. Caras explains, “In addition to helping you have healthy, regular bowel movements, specific cleansing herbs help to quickly and thoroughly break down toxic intestinal buildup, so it can be easily removed from your system.”*

Choosing the Right Cleansing Supplement

When choosing a cleansing supplement, be cautious as the quality and effectiveness can vary greatly. The problem is that herbs listed on many cleansing supplements may look similar, but do not work the same. Where the herb originates, which part of the plant (i.e. root, leaf, bark) is used and how it is processed, all make a significant difference between receiving an effective product that works versus one that does not.

The #1 Rated Colon Cleanse

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To Find Sculpt n’ Cleanse Call Toll-Free: 1-800-989-9531, Dept 2959 Or Visit: sculptncleanse.com of specific parts of rare herbs blended together in precise ratios. It is natural and contains no binders, fillers, or thermogenic stimulants. Sculpt n’ Cleanse's herbs are screened and finely milled for quick release and absorption. This premium cleanse is also non-GMO, vegan-friendly and gluten-free. Sculpt n’ Cleanse is time-tested and over 1,000,000 bottles have been used with safe and outstanding results.

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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Results may vary. ©2018 D&J Vision Marketing, Inc. **Call Health Direct for details on money-back guarantee. Policies may vary among retailers. Please call your local retailer for their policy.

trendWATCH ///BY VERA TWEED

A Force for Good Concerned about inequality and the environment? Meet Certified B Corps— for-profit companies that make it their mission to be a force for good. “Being a B Corp means you’re in it not just for the shareholders, but for all the stakeholders: your employees, your customers, the community you work in, and, quite honestly, the environment is a stakeholder as well,” says Pierce Sioussat, president and CEO of Bioforce USA. A big supporter of the B Corp movement, the company markets European brands such as natural hair color by Herbatint, a Certified B Corp.

What It Takes More than 2,300 companies worldwide have earned the B Corp certiﬁcation, which requires meeting a variety of criteria, such as contributing to the local community, protecting and enhancing the environment, and compensating employees fairly. For example, a “living wage” might be the lowest compensation in a B Corp, rather than minimum wage. Based on government ﬁgures, a living wage is just enough to provide basic life essentials in a given area of the U.S., which may realistically be more than double the current minimum wage.

How It Works B Corp certifications are issued by B Lab, a nonprofit organization that sets standards and audits company policies and procedures. Certified A "living wage" can companies can put the provide basic essentials, B Corp logo on their and may be more than products. Seeing that logo, double the current says Sioussat, “is sort of a minimum wage. reassuring note, that this company represents some of the values that I embrace.” To find B Corps or check if a company is certified, look under “B Corp Community” at bcorporation.org.

did you know?

• MARCH 2018

ROUND-THE-CLOCK

trendWATCH

essentials

Iodine Deficiency Reduces Chance of Pregnancy The first study to investigate the link between pregnancy and iodine has found that a mild to moderate deficiency reduces the odds of getting pregnant. “Our findings suggest that women who are thinking of becoming pregnant may need more iodine,” said James Mills, MD, study coauthor at the National Institutes of Health. “Iodine requirements increase during pregnancy,” he added, “and the fetus depends on this mineral to make thyroid hormone and to ensure normal brain development.” Among 467 women in the study, nearly half were either mildly or moderately deficient, and almost 2 percent had a severe deficiency. Sea vegetables, especially kelp, are very rich iodine sources, and iodine is also found in many multivitamins.

1 leafy serving per day

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300x BACTERIA Gym equipment is rife with bugs, according to testing by FitRated Fitness Equipment Reviews. In tests of equipment in 3 different gyms: Free weights had 362 times more bacteria than a toilet seat Treadmills had 74 times more bacteria than a tap in a public bathroom Exercise bikes had 39 times more bacteria than a cafeteria tray

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Thoroughly washing hands, keeping them away from your face, and changing out of gym clothes after a workout can help to protect you.

Routinely eating about one daily serving of leafy greens can make an older person about 11 years younger in terms of memory and overall mental performance, according to a Memory and Aging Project study at Tufts University in Boston. Researchers found this by testing cognitive skills among 960 people, ages 58–99, during a 5-year period.

trendWATCH Ginkgo Improves Stroke Recovery Medically supervised recovery from an ischemic stroke, the most common type, can be improved with ginkgo supplements in combination with aspirin, according to a Chinese study of 348 patients published in Stroke and Vascular Neurology. Ischemic stroke is triggered by a blood clot that interrupts blood supply to the brain and damages brain cells. Researchers compared the effects of 100 mg of aspirin daily with the same aspirin dose plus 450 mg of daily of a ginkgo extract; standard medical tests showed significantly better neurological and mental function with ginkgo. Since the herb can increase bleeding risk, researchers caution against using the supplement among people who already face increased risk for bleeding due to medical conditions, or among people who take blood thinners.

Introducing the ﬁrst complete charcoal skin care regimen in the natural skin care market! Our new charcoal products help remove impurities from your complexion and your body’s skin while deep cleansing and minimizing pores. Our ﬁve charcoal products will help refresh, rejuvenate, and detoxify your skin while cleansing, scrubbing, and moisturizing.

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BEST FITNESS BARGAIN Streaming online workouts can cost anywhere from $10 to $50 per month, or more, but the BeFit YouTube channel is free and offers a variety of routines. Do a fat-burning program or try kickboxing, ballet-style conditioning, targeted exercises for a fabulous butt or abs, and more. It’s an easy way to explore different types of exercise and find your favorites, at youtube.com/user/BeFit.

trendWATCH the Passion behind the Product

Superfoods with Soul How Natierra founder Thierry Ollivier went beyond Fair Trade to create a unique marriage of business and social responsibility ///By Neil Zevnik be a primary goal for his company, Natierra. “We participate in 1% for the Planet initiatives, in after-school projects in Argentina; we sponsor families in Peru so they can receive free healthcare, and we buy Fair Trade where possible,” he says. “We say it in our tagline, ‘Superfoods with Soul.’” But it was his quest to enable a sustainable dried-fruit industry in Haiti, speciﬁcally to prevent local mangoes from going to waste, that led Ollivier down the path to his passion. His team adopted a state-of-the-art freeze-drying process that maintains the nutrient density and attractive shape of the fruit, and then employed local workers to harvest and prepare it. But that was just the beginning.

The Passion During one of his trips to Haiti, Ollivier was confronted with a shocking and brutal reality: women and children were making and eating “cookies” out of mud to trick their stomachs into feeling full. Suddenly, sourcing ethical products and creating

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“Businesses can do much bigger things than profit and dollars, can have a higher purpose than just making money,” says Natierra founder Thierry Ollivier.

jobs was simply not enough. “I freaked out,” he says, “I told my team ‘We can and must do better than dirt.’” And thus was born Ollivier’s “Feed A Soul” and “Buy One Bag, Feed One Child” initiatives. Partnering with the non-profit Convoy of Hope, Natierra provides a nourishing meal for a Haitian child for every bag of product sold. The meals are offered in schools, thereby encouraging local education and job preparation while fighting hunger and poverty. The goal is to provide one million meals by the end of 2018. And it’s not only the Haitian children and their parents who benefit, as Ollivier is quick to point out. “It’s changed my life and the lives of my entire team. It’s not about selling our products anymore; it’s how many kids we’re feeding. I keep those mud cookies in my office to remind me that businesses can do much bigger things than profit and dollars, can have a higher purpose than just making money. This is how business can change the world for the better.” That sure works for me. Eat healthy foods and feed a hungry child—and change the world one small act at a time.

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

• MARCH 2018

PHOTOGRAPHY: (BOTTOM LEFT) PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK

You’re probably familiar with Himalayan pink salt. And you’ve undoubtedly sampled goji berries, one of the most popular “superfoods” at natural foods stores. But you probably didn’t know that it was Thierry Ollivier who ﬁrst introduced those products to the American market. A native Parisian who adopted the U.S. as his home in the 1990s, Ollivier has spent years traveling the globe to seek out new and intriguing foods—always with an eye to sustainability and social responsibility. Recent rainforest excursions led to the discovery of yacon, a tuberous root used for sweetening that the National Institutes of Health say “may be eﬀectively used as a dietary supplement to prevent and treat chronic diseases,” and sacha inchi, a nut-like seed that’s packed with protein, all eight amino acids, and a healthy dose of plant-based omega-3s. At every stop along the way, Ollivier has remained determined to give back to the communities that produce these unique foods. Social impact continues to

CLEANSE HAPPY It’s time to rethink your cleanse with Flor•Essence®. Maybe you’ve been putting off a cleanse, because, well, let’s face it…they can be harsh and leave you chained to the toilet, making for an overall unpleasant experience. Flor•Essence is different. It is a gentle, daily cleanse that supports your body’s natural processes, helping it to remove toxins more efficiently than it can on its own.* The truth is your body is really good at cleansing, but due to the number of toxins we’re exposed to, it can use a little daily support. Forget harsh, extreme cleanses, and turn to Flor•Essence for gentle daily cleansing that leaves you feeling rejuvenated. #CleanseHappy

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trendWATCH In the Spotlight:

Brooke Burke-Charvet The reality-show winner, blogger, author, fitness instructor, and mom makes healthy food the focus of her every endeavor ///By Chris Mann

COOKING WITH HER KIDS How does cooking with your daughter Rain inspire creativity? She is such a great little sous chef. It’s fun for me to have a partner in the kitchen. We’ll do, let’s say, a Taco Tuesday, or we’ll play chef, and we pretend like her dad and her little brother are coming to her restaurant. She’ll put on her little apron that matches mine and she’s got a miniature knife. She’s 10 years old, and she has incredible skills from chopping to sautéing. She has an amazing palate as well, and I think that’s from exposing her to different types of cuisine.

What types of nutrientrich fare do you prepare and eat together? My husband is French, so we eat a lot of fennel. Rain and I make a beautiful fennel apple salad with celery, lemon, and olive oil. I’ll do lots of shredded carrots, and I’ll put sunflower seeds in there with a nice vinaigrette dressing. I definitely like to eat seasonal foods. For summer, we’ll

grill fish or roast chicken or do a salad with blackened salmon on top. I think if you understand food, and you are not afraid to try to prepare certain meals and to start with something that’s less challenging, you really can figure out a healthier way of feeding your family. Keep it colorful, keep it simple.

Any tips on getting kids to eat healthy snacks? I try to play a game with my kids to eat the colors of the rainbow. “Did you eat anything purple besides grapes? Have you ever tried an eggplant? What shades of green did you find?” They sort of understand that value and that energy. I think that lesson is important because they know they’re going to grab a colorful piece of fruit. I have a snack jar for my kids that’s not full of junk. I say, “Make sure you grab a piece of fruit and stick it in your lunch and then grab something that’s a little bit more fun so there’s a balance.” My

refrigerator is full of fresh food with to-go options. And hard-boiled eggs are fun for school—and easy!

How do you use food to stay fit and connect with your sense of well-being? I avoid all the packaged stuff and refined sugars and bad fats—but I promise you I eat. I eat olive oil. I eat avocados. I drink wine. On Sunday nights I’ll make pasta and enjoy it with no guilt, and then I’ll get back on my program. I’m always telling people to give yourself a little bit of a cheat day. I write a lot on Modern Mom about designing a way of eating that you enjoy and that works for your body. Design something you can sustain, then give yourself a break once a week. Get it out of your system. Do something active. We’re so stuck on these extreme diets—but I believe it’s easier to just develop a lifestyle of health and wellness all year long.

Burke-Charvet recently launched a fitness app, Brooke Burke Body (BBBody), which is available on iTunes, Google Play, and Amazon. The app allows fans to work out together with Brooke anytime. From her backyard to the beach, BBBody features renowned trainers and workouts done with Burke-Charvet.

• MARCH 2018

When Brooke Burke-Charvet calls health and fitness “a huge part of my life,” she means it. The former Dancing with the Stars winner incorporated her Booty Burn workout into a winning sales pitch on Celebrity Apprentice, netting her charity, Operation Smile, $50,000. And she’s continued to shine a light on stories of triumph as host of Chicken Soup for the Soul’s Hidden Heroes. But the brunette beauty, 45, draws much of her energy by sharing her passion in her Malibu-based fitness studio and kitchen. “I’ve been teaching my Booty Burn fitness class for five years, and I love it,” she says. “It’s so fulfilling, and it’s such a great group of women and such a gift to be able to inspire people. The fitness part is valuable, but the spiritual and the health part is so much more important than just vanity.” The mom of four also approaches mealmaking with purpose—often with the help of her children, especially daughter Rain. “I don’t have an education in the kitchen, but I’m sort of taught and powered by a family of six,” she says. “So even if you’re a home chef, you can’t be afraid to try new things.” Burke-Charvet also has a podcast, The Brooke Burke Show, which she describes as “an unvarnished continuation” of her 2012 book by the same title. “I’m covering everything from health, wellness, and fitness to inspirational people, love, family, and relationships. It’s very uncensored and I want to stay humorous at times, because I think we have to laugh a lot along the way. And it’s kind of how I dance through the chaos of my life.” Chris Mann is a celebrity wellness and fitness writer, natural health brand storyteller, entertainment author and journalist, and digital-content producer (ChrisMann.tv).

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

ANCIENT NUTRITION IS BONE BROTH THE MISSING LINK TO YOUR HEALTH? For as long as humans have been cooking food over fire, bone broth—the simmering stock of bones otherwise discarded—has been a daily part of life, celebrated by cultures around the world. Not only does bone broth add depth of flavor to recipes and meals, it also imparts significant and broad health benefits that are now capturing the attention of millions. Bone broth may be the “hottest trend in health” today, even though it is centuries old. Could it be the missing link that you’ve been searching for?

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

Another audience that is “fueling the fire” of the bone broth movement is the rapidly-growing group of people following a Paleolithic-inspired eating and lifestyle program. And its not just weekend warriors and hardcore fitness advocates that are contributing to the growth. Recent statistics indicate a wider demographic of people is ”going Paleo” and estimate that 54% are women and 76% are college educated. The world of health and fitness is often dominated by fads and trends; however, all the data suggests that this is a modern-day phenomenon, based on ancient wisdom, that is not going away any time soon.

You will also see bone broth very well represented if you take a stroll down the aisle of your local bookstore and 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!

WHY ALL THE HYPE? Bone broth is typically rich in protein, collagen, gelatin, glucosamine, chondroitin and key minerals often missing in diet. These vital nutrients support a wide range of health beneﬁts and body systems including: Healthy detoxiﬁcation, gut and immune system†

Healthy and vibrant skin, hair and nails†

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NE W & NOTABLE

Springtime Selections As winter winds down, get ready to swing into spring with these exciting new products

Use Your Noodle

If you love Ramen noodle bowls, you’re in for a treat. Blount Fine Foods has introduced a new line of ready-to-eat, Asian-inspired bowls: Vegetable Rice Bowl, Coconut Chicken & Noodle Bowl, Hibachi Chicken & Rice Bowl, and Chicken Ramen Bowl. These are great for a fast

lunch or dinner—just pop in the microwave for three minutes. All of the chicken is raised without antibiotics, and the line features one vegetarian and two gluten-free options. The broth has a rich flavor, thanks to the mix of spices, including garlic, ginger, red onion, and red peppers.

In the Black

Give your health—particularly your mood and memory—a boost with New Chapter Fermented Black Seed Booster Powder. Made with black seed oil, lion’s mane, aloe, and turmeric, this vegan, gluten-free, non-GMO blend is designed to relieve occasional stress, help improve memory, and promote a healthy mood. It’s fermented with clinically studied probiotics and whole foods, which makes it easier to digest. Add to smoothies, juices, and recipes.

Hair So Soft

Remember hot oil treatments popular in the ’70s and ’80s? Giovanni 2chic Frizz Be Gone Hot Oil Hair Treatment Shea Butter & Sweet Almond Oil is a natural version made with

• MARCH 2018

a deeply nourishing smoothing complex. Use to minimize damage, boost shine, repair split ends, prevent breakage, and seal in moisture. All Giovanni products are made with natural fragrances and essential oils, and are free of the toxic chemicals such as phthalates and sodium sulfate (SLS).

Radiant Beauty

Bluebonnet, known for high-quality supple-

ments, has come out with a line of beauty-enhancing products—BeautifulAlly. Whether you want to revitalize your hair, grow stronger nails, or improve the look of your skin, there’s a formula here for you. From left: Hyaluronic Acid, which helps boost moisture levels in the skin and promote a more youthful look; Collagen Caplets and Collagen Hydrolyzed Powder, both featuring types l and lll collagen for hair, skin, and nail health; Hair, Skin & Nails, a mutlivitamin-style blend with biotin, MSM, keratin, and collagen; and Biotin 10,000 mcg, a high-dose, yeast-free form of the beauty nutrient.

Can’t Beet It!

You don’t have to be a beet lover to reap the health benefits of beets. Nature’s Answer Whole Beets is a cherry-flavored powder that improves circulation via beet’s nitric oxide-boosting properties. Many people also report increased energy levels when taking beet supplements. This version is made using a probiotic fermentation process, which optimizes nitric oxide precursors. One scoop has just 20 calories and 1 gram sugar (the powder is sweetened with stevia). It mixes easily in water, juice, or smoothies. Plus, it’s certified organic and non-GMO.

Life, well accompanied. You picked the perfect topping. Now bring it to life with the simply better flavor of Harvest Stone.

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GUIDE TO CUT TING - EDGE SUPPLEMENTS

The Right Way to Take Melatonin When and how you use this potent natural sleep aid matters ///BY VERA TWEED I ﬁrst heard of melatonin in the mid-1990s after complaining to a friend that I wasn’t a morning person. “Take melatonin,” she said, as though it were the most obvious thing in the world. At the time, a Newsweek cover was touting the supplement as a magic sleep bullet, and prominent signs in windows of health food stores proclaimed, “We have melatonin.” Excited that I might become one of those people who savors watching the rising sun, I started taking it—but not for long. I did fall asleep and wake up earlier, but after a few days, I was living in a mental fog, something I’d never experienced before. When I stopped taking the supplement, the fog lifted and I decided that sunrises are overrated after all. Fast-forward to my interview with Michael Grandner, PhD, sleep expert at the University of Arizona in Tucson, and I understand what happened in my personal melatonin experiment. With no clue about how to use it, I took too much, and I took it at the wrong time of day.

How It Works “The body has many diﬀerent 24-hour or daily cycles that regulate everything from cellular metabolism to insulin function and hormone secretion,” says Grandner. “The main function of melatonin, from a circadian perspective, is to signal the body that it’s nighttime.” Unlike many other sleep aids, melatonin is not a sedative. It’s a hormone that our

bodies produce at night. Supplements can boost our natural levels and help get our body clock on track.

Supplements “Melatonin isn’t like a drug, where a higher dose is more effective,” says Grandner. “If anything, lower doses tend to be more effective.” He recommends 0.5–3 mg per day, although some people may benefit from larger amounts. Timing is equally important. “If you take melatonin as your body is starting to naturally produce it, you can potentially jumpstart the system and get it to start producing melatonin a little faster,” Grandner says. “Your whole clock is going to shift.” Melatonin generally starts to rise about two hours before you go to sleep, although the exact time varies from person to person. When taking a melatonin supplement:

* Start with 0.5 to 3 mg. If you experience *

side eﬀects, such as grogginess or a headache, reduce the dose. Take melatonin about two hours before you want to go to sleep. If it doesn’t work as you hoped, try taking it a bit earlier or later. If you tend to wake up during the night, try a sustainedrelease melatonin supplement.

“The main function of melatonin, from a circadian perspective, is to signal the body that it’s nighttime.”

• MARCH 2018

* Enhance your own nighttime melatonin

production by getting morning light, which has a more beneﬁcial eﬀect on your body clock than daylight later in the day. For about two hours before bedtime, stay away from digital screens and other bright lights, which suppress melatonin production.

Food Sources You can also increase your body’s melatonin levels by adding a few key foods to your diet. Montmorency tart cherries are the richest food source of melatonin, according to an analysis of various plants at the University of Texas Health Science Center in San Antonio. A British study of 20 people found that drinking tart cherry juice signiﬁcantly raised melatonin levels and improved sleep, compared to a placebo. At Louisiana State University, scientists found that drinking 8 oz. of Montmorency tart cherry juice

SPRING FORWARD. INTO YOUR PILLOW. NEW LOOK!

SEASONS CHANGE. SLEEP SCHEDULES SHOULDN’T. Natrol® Melatonin, the #1 Melatonin Brand,* helps minimize disruptions to your sleep routine like Daylight Saving. It’s the 100% drug-free way to fall asleep faster and stay asleep longer, so you wake up refreshed and ready to take on whatever life throws your way, even an antiquated time change.† Go ahead, own your health with Natrol.

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checkOUT in the morning, and again 1–2 hours before bedtime, increased sleep time by 84 minutes among people with

3 SLEEP-DISRUPTING DEFICIENCIES MAGNESIUM: A lack of this mineral can disturb natural circadian rhythms and interfere with the natural function of melatonin. VITAMIN D: Low levels can lead to

insomnia and interfere with the quantity and quality of sleep. IRON: Most common in pregnancy, an iron deficiency can underlie restless leg syndrome—uncomfortable sensations in the legs or other body parts that disturb sleep.

insomnia. Although juices contain much smaller amounts of melatonin than supplements, they can exert beneficial effects on sleep. Melatonin is also found in tiny quantities in other plant foods, including coffee, although caffeine counteracts its sleepinducing effects. Finnish researchers who examined how nutrition affects melatonin noted, “It has been demonstrated that some nutritional factors, such as intake of vegetables, caffeine, and some vitamins and minerals, could modify melatonin production but with less intensity than light, the most dominant synchronizer of melatonin production.” They identified B vitamins, zinc, magnesium, and omega-3 fats as nutrients that support naturally healthy melatonin levels.

product PICKS

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Tryptophan is a precursor to melatonin production, and is used as a natural remedy for sleep. Food sources of tryptophan include ﬁsh, poultry, eggs, whole grains, potatoes, bananas, dairy, and legumes.

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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Help your lips out this season while staying imm strong with Super Lysine+® Tablets and Ointmen Challenges await the immune system at every turn. And those immune challenges can appear in many uncomfortable ways, from sniffling setbacks to prickling, stinging lip discomfort. The immune-boosting power of lysine, along with other effective natural ingredients, help fend off those painful lip sensations while helping promote immune health. * 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. © 2017 Quantum Health

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SE A SONAL TIPS & REMEDIES FOR HOLISTIC LIVING

7 Ways to Breathe Better Simple, natural ways to clear congestion and irritants, and keep the air ﬂowing ///BY LISA TURNER You can go weeks without food and days without water. But you won’t last even a few minutes without breathing. Even so, we tend to forget how important air is. Winter respiratory infections, sinus problems, allergies, pollution, asthma, and even stress and tension can make it hard to breathe easy. If your breathing is anything less than deep and full, try these seven tips to breathe better now.

Hydrate and humidify. Cold air and indoor heating can dry out delicate respiratory tissues, exacerbating respiratory illness and asthma, and increasing the risk of sinus or upper respiratory tract infections. In winter months, or if you live in a dry climate, use a humidiﬁer—the warm, moist air helps clear excess mucus from the lungs and sinuses and lessens irritation of

from the nasal cavities. You can find a variety of nasal irrigation devices at natural grocers or pharmacies. Try a neti pot, a small ceramic pot specially designed to irrigate sinuses, or a squeeze bottle. Fill either one with 1 pint of lukewarm distilled water mixed with the respiratory tract. Steam 1 teaspoon of sea salt. Check the vaporizers are inexpensive health department guidelines and easy to maintain, and in your area; your tap water can be used with essential may contain low levels One of the easiest ways oils. Just add a few drops of bacteria and protozoa to breathe better is to retrain your body to of eucalyptus, peppermint, that can stay alive in the breathe in a way that pine, or spruce essential oil nasal passages and cause improves respiratory function. to the medicine cup on the potentially serious infections mister, and infuse your bedin some individuals. During room or office with healing scents. the day, keep nasal cavities clear To prevent the growth of bacteria with sprays designed to moisturize and and mold, be sure to clean your soothe sinuses. Look for formulas made humidifier properly—use with xylitol, a sugar alcohol derived from equal parts of warm water fruits and vegetables that’s been shown and vinegar, and scrub to reduce the risk of sinus infections. off residue with a soft brush—and be careful not Use healing herbs. A variety to overhumidify, which of herbs and supplements can can lead to mold growth. ease congestion, combat allergies, fight Stay well-hydrated to respiratory infections, and help you keep the respiratory breathe easier. Butterbur, a shrub that tract moist. If you’re grows in Europe and North America, has sick of chugging been used for hundreds of years in trawater, try spiking it ditional medicine to treat cough, asthma, with juice, lemon or and breathing difficulties, and it’s been cucumber slices, or shown in studies to ease allergic rhinitis electrolyte-enhanced and other respiratory issues. Look for drink tablets or powders. tinctures and capsules standardized for petasin and isopetasin, and choose a Flush it out. formula certified and labeled “PA-free,” Nasal irrigation, meaning it doesn’t contain liver-harming a traditional Ayurvedic pyrrolizidine alkaloids (PAs). treatment, has been used for Additionally, medicinal mushrooms, thousands of years to treat can help promote healthy respiratory congestion and sinus problems and lung function. And eucalyptus by removing mucus contains myrtol and cineole, compounds and debris that have been shown to treat sinusitis and bronchitis; look for it in combination

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Health Study of 38,597 women, the risk of developing chronic lung disease was reduced by 10 percent in women using vitamin E supplements. VITAMIN C, a powerful antioxidant, has been linked to asthma prevention; studies also show increased vitamin C can reduce wheezing, improve lung function, and protect against bronchitis and sinusitis. FLAVONOIDS, a group of antioxidants found in many fruits, vegetables, coffees, and teas, have anti-inflammatory properties and can reduce the prevalence and severity of asthma and allergies. Pycnogenol, a supplement that contains a mixture of flavonoids, can be especially effective, and has been shown to increase lung function and improve breathing. VITAMIN D protects against respiratory infections and sinusitis, and low levels

of vitamin D have been shown to impair normal lung function and exacerbate symptoms of asthma.

Practice breathing exercises. One of the easiest, fastest ways to breathe better is to … breathe better by retraining your body to breathe in a way that increases lung capacity and improves respiratory function. Try this simple exercise: lie down in a comfortable position, and place your hands on your upper and lower belly. Then breathe in slowly through your nose to the count of ﬁve, letting your belly rise and fully expand as you inhale. Slowly breathe out, letting your belly deﬂate and releasing all the air. Do this for at least 10 full rounds of inhaling and exhaling, gradually working your way up to 5 minutes, morning and night. While lying down is best, you can also practice this technique at your desk, or even standing

in line at the grocery store. The idea is to make it a habit—so you’re breathing better all day long.

product PICKS RidgeCrest Herbals ClearLungs Extra Strength

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Xlear Xylitol Saline Nasal Spray Lisa Turner is a chef, food writer, product developer, and nutrition coach in Boulder, Colo. She has more than 20 years of experience in researching and writing about nourishing foods, and coaching people toward healthier eating habits. Find her at lisaturnercooks.com.

For over 20 years, Irwin Naturals has formulated “best-in-class” supplements that address a wide spectrum of health needs. Our extensive line uses an all-liquid soft-gel delivery that offers superior advantages over hard-to-digest tablets and capsules. Plus, our signature BioPerine Complex enhances nutrient absorption and potency. Check out some of the latest additions to our family of products below. If you are not yet familiar with the entire breadth of this amazing health-conscious brand, check us out at www.IrwinNaturals.com, and put yourself on the path to better health.

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ANSWERS TO YOUR HE ALTH QUESTIONS

Word of Mouth Gum disease and other oral health problems can be a sign that your body is out of balance ///BY EMILY A. KANE, ND, LAc

: My dentist told me that poor dental/oral health can increase the risk for other diseases. Is this just an urban legend to generate more dental business?

—Ryan K., Minneapolis

No, it’s not an urban legend at all. The link between poor oral health and cardiovascular disease has long been established. And more recently, researchers have been taking a great deal of interest in the gut-brain axis, which involves the connection between intestinal health and mental health. The good bugs that reside throughout our bodies—including in the mouth— work in many ways, largely by helping to digest nutrients so they can be absorbed, and also by helping to form enzymes and neurotransmitters, including adrenaline, cortisol, serotonin, and GABA. This delicate balance of microbes

• MARCH 2018

in the mouth and rest of the digestive tract can be thrown out of whack easily, creating a range of health problems. For instance, there is a lot of microfloradisrupting junk out there posing as “food.” I don’t want to sound judgmental, but I’m always shocked when I walk into a superstore and see aisle upon aisle of fluffed-up, GMO-laced corn-carbs with artificial flavorings. Protect your brain! Don’t walk down these aisles.

Your Mouth Is Full of Bacteria & Why It Matters The mucosa-covered surfaces in your mouth are prime targets for bacteria, and

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.

various types can be found on the throat, tongue, teeth, and gums no matter how healthy you are—especially Streptococcus, Neisseria, Fusobacterium, and Prevotella bacteria. Recent research shows that Parkinson’s patients are low in Prevotella bugs in their mouth and gut. The mouth is subjected to constant environmental changes, and any disturbance in the mouth leads to changes in microﬂora. When conditions are disrupted, and the helpful bacteria are outnumbered by pathogenic bacteria, diseases can occur. Some of the same bacteria that cause bad breath on the tongue will cause periodontal disease between the gum and the tooth surface. To help restore bacterial balance to your mouth and throat, probiotic formulas featuring Streptococcus salivarius K12 are available. These are designed to support your body’s key natural defense system. In addition to probiotics, calcium, magnesium, silica, zinc, vitamin C, and CoQ10 are all important for oral health.

What Else Can You Do? Brush and ﬂoss your teeth twice daily. If your teeth are irregularly spaced, also consider water-piking. Rinse your mouth out right after eating anything, even a small snack. Eat lively foods (e.g., pickles, yogurt, kimchi) and raw foods daily. Go easy on animal products, or go vegan. Check it out. You might feel even better! Editor’s note: Read more about good bacteria and probiotics on p. 48. Do you have a question for Dr. Kane? Email it to editorial@betternutrition.com with “Ask the ND” in the subject line.

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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.

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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.

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â&#x20AC;¢ MARCH 2018

Spring is the perfect time to ditch the junk in your diet and replace it with nourishing whole foods by Liana Werner-Gray

a diagnosis of stage 1 cancer in my lymhen I talk to people about the phatic system. My immune system was importance of whole, nourishing weakened, I was also diagnosed with foods, I speak from experience. chronic fatigue, and my blood work turned When I was 18, I struck out on my own up Epstein-Barr virus and warning signs for the first time, and that’s when I started of leukemia. But even though I knew to indulge in junk foods. Chocolate with sugar was destroying my health, all I dairy, refined white sugar, fast foods, could think about was my next fix. fried chicken, pizza, cakes, cookies, I had to break this vicious cycle once gummy bears—I ate anything that I and for all to restore my health, but the felt like eating. And I quickly became thought of giving up ice cream, addicted, which led to the familburgers, tacos, and chocolate iar ups and downs of eating for the rest of my life was unhealthy foods. almost too much to bear. You might know the There must be a way, I thought, cycle—eating sugar gives Fresh juice is one of the quickest ways to enjoy these indulgences you that wonderful rush, to infuse nutrition in a more nourishing way but then you come crashing into your body. without sacrificing flavor. And down and you try to escape that’s when I started creating the “low” by eating even more recipes filled with nutrients like processed foods. This vicious cycle protein, vitamin E, and antioxidants to usually develops into an extremely poor replace my favorite processed foods. relationship with food. During my healing process, every Five years of unhealthy eating landed time an impulse popped up, I thought, me in the hospital with a lump the size “Okay, how can I fulfill this craving in a of a golf ball sticking out of my neck and

Did You Know?

MARCH 2018

•

It’s Time to

Personalize Your Enzymes!

Are You a Keto Person? Pritikin? Atkins? Your Digestive Enzyme Supplement Should ReÁect the Foods You Actually Eat.

WHAT MAKES REAL-ZYMES SO SPECIAL?

he United States Department of Health and Human Services reported, in 2014, that over 40% of adult Americans experience frequent digestive complaints. Because of this, millions now use digestive enzyme supplements. For over 50 years, however, enzyme supplements have been “one size Àts all.” Because we eat in many different ways, this makes little sense. Enzymes digest foods by breaking macronutrients—proteins, carbohydrates and fats—down into their constituent parts. However, they are not interchangeable. Protease digests only proteins, lipase breaks down only fats, and carbohydrase reduces only carbs. People following an Atkins plan eat twice as much protein and 6 times more fat than those on a Pritikin type regimen. Obviously, this means they need twice the protein digesting activity and 6 times more fat digesting power. Pritikin devotees, meanwhile, need far more carbohydrase enzymes. There is simply no way that the same supplement can serve both plans equally well. Although Americans follow countless dietary programs, each Àts into one of eight major, macronutrient proÀles. By applying proprietary enzyme activity algorithms to these proÀles, we’ve developed the world’s only line of personalized digestive enzyme supplements. We call them REAL-ZYMES, and no matter what you eat, one is perfect for you.

Having enzymes customized for your personal dietary plan will make a vast difference in your supplement’s performance. Personalization, however, is only the beginning of the REAL-ZYME story. REAL-ZYMES are also state of the art in every other way, providing:

1. Every enzyme required for

4. ATPower, featuring ATP with zinc

2. TotalTrac protease, amylase, lipase

5. Bacillus subtilis, perhaps the only

complete digestion of proteins, carbs and fats. and cellulase blends, which function at the widest possible ranges of pH levels and combine complementary enzymes for the most efÀcient digestion possible.

3. Activ8 trace mineral complex, because trace minerals may increase enzyme activity.

and magnesium to energize your digestive process.

probiotic that can fully survive the digestive process.

6. Both “endo” and “exo” enzymes

to break down macronutrient chains at every possible location.

7. L-Glutamine to nourish the brush border villi of the small intestine.

Put simply, REAL-ZYMES are the most advanced digestive supplements ever offered. They are the world’s only enzyme supplements customized to Àt your own, personal needs, and stand alone in providing all these other factors. They reduce proteins, carbohydrates and fats in every way that digestive enzymes can, and thus assure the quickest, most complete and most efÀcient digestion possible. They are the best possible replacement for the lack of enzymes in foods and for those we might no longer make enough of for ourselves.

REAL-ZYMES are so remarkable that we guarantee them to outperform any other enzyme supplement you have ever used. ADVERTORIAL

Tired of being tired? Floradix heLps reduce exhaustion and fatigue* Life is busy and trying to juggle family and work can leave you feeling exhausted and run-down…especially if you are iron deficient. Floradix is a low-dose supplement designed to prevent and treat iron deficiency and has been helping women reclaim their energy and vitality for over 60 years.

Iron deficiency affects 20% to 25% of the world population,1 with irondeficiency anemia the most common type of anemia.

25%

Reference 1 . McLean E, Cogswell M, Egli I, et al. Worldwide prevalence of anaemia, WHO Vitamin and Mineral Surveillance Information System, 1993-2005. Public Health Nutrition 2009; 12(4): 444-54.

We all need iron for energy. Women are especially prone to iron deficiency due to periods, pregnancy, and breast-feeding. In fact, menstruation is the main reason women are 10 times more likely than men to suffer from low iron levels. Just a few consecutive heavy periods can cause iron losses that are difficult to reverse without supplementation.

Iron-deficiency symptom checklist: Are you iron-deficient? Do you often feel weak? Do you look pale, lack appetite, or feel tired? Are you often cold or chilly? Do you have brittle hair and nails? Are you vegetarian? The more questions you answered “yes” to, the higher your risk of being iron deficient.

Is iron missing in your diet? If your diet hasn’t been giving you the recommended 18 mg of iron a day and you’re feeling tired and run-down, Floradix® Liquid Iron + Herbs could be the simple solution. In addition to iron, Floradix’s gentle formula contains vitamins B1, B2, B6, B12, as well as vitamin C. Vitamin C helps the body absorb the form of iron found in fruits and vegetables, like those found in Floradix’s liquid base.

Feel the difference Floradix® makes: • • • •

Nonconstipating Dairy-, lactose-, & alcohol-free Free of artificial colors & flavors Safe, utilizable dosage

• • • •

Formulated for maximum absorption Contains whole food & herbal extracts Certified kosher Suitable for vegetarians

VEGETARIAN + NON-GMO + ADDITIVE- & PRESERVATIVE-FREE 1-888-436-6697 | WWW.FLORAHEALTH.COM *THIS STATEMENT HAS NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE.

BOOST YOUR

LIVER HEALTH GIVE YOUR HARD-WORKING LIVER SOME LOVE WITH CLEANSING SUPPLEMENTS by Kim Erickson

• MARCH 2018

he liver. It’s not something that most of us routinely think about. But the liver is the largest internal organ in the body. Its best-known role is that of garbage collector—in a world filled with toxins, it’s the liver’s job to break down the contaminants that come our way and get them ready to be escorted from the body. Ideally, the liver could process all of the toxins we encounter, but due to the sheer volume of industrial chemicals and pollutants that we are exposed to today, the liver’s natural ability to detoxify can have trouble keeping up. The following herbs and nutrients can not only help optimize overall liver function, but also specifically support the organ’s detoxification mechanisms.

AMLA FRUIT EXTRACT is one of the most important foods in Ayurvedic medicine, largely because of its antioxidant and anti-inflammatory properties. Scientific studies show that amla effectively prevents the toxic effects of many industrial chemicals, heavy metals, and pharmaceutical drugs. Amla is also one of the richest natural sources of vitamin C. Editor’s Product Pick: Vibrant Health Super Natural C

BURDOCK ROOT is another liverspecific herb. Rich in iron, calcium, and vitamin C, burdock stimulates bile flow and protects and tonifies the liver. A study in the American Journal of Chinese Medicine found that burdock defends against the toxic effects of acetaminophen and the industrial carbon tetrachloride. Taiwanese researchers found that burdock root also helps guard the liver from chronic alcohol consumption. Editor’s Product Pick:

L-GLUTATHIONE is the most powerful antioxidant made by the body, and the highest levels are found in the liver. Often called “The Master Antioxidant,” glutathione is made up of three amino acids—cysteine, glycine, and glutamine. Along with quenching free radicals in the liver, glutathione plays a critical role in Phase II detoxiﬁcation, a key part of the body’s two-step detoxiﬁcation process. Editor’s Product Pick: NOW Foods Liver Refresh

MILK THISTLE EXTRACT is perhaps the best-known herb for liver support. Milk thistle’s most active compound is silymarin, a polyphenol with powerful antioxidant activity that scavenges damaging free radicals. What’s more, milk thistle boosts the activity of the body’s own antioxidants such as glutathione. Studies suggest that milk thistle also inhibits inﬂammation, stimulates new liver cell production, and prevents glutathione depletion. Artichoke, which is related to the milk thistle plant, is another liver-protective herb.

Gaia Herbs Liver Cleanse

SIGNS OF A COMPROMISED LIVER k Abdominal bloating

CHLORELLA is a single-celled, freshwater alga that has survived on the earth for more than 2 billion years. The secret to its longevity is chlorella’s fibrous outer wall. Hidden within that wall—which is indigestible to humans—are powerful detoxification properties. Fortunately, scientists have found that breaking the wall releases chlorella’s natural ability to bind toxins and heavy metals through a process known as chelation. Chlorella also boasts a wealth of nutrients, including B vitamins, vitamins C and K, minerals, essential fatty acids, and fiber.

k Abdominal weight gain k Chemical sensitivities to irritants

such as tobacco smoke, perfume, or cleaning products k Pain over the liver or between

the shoulder blades k A bitter taste in the mouth k Intolerance to greasy foods k Oily or shiny stools k Light or pale colored stools k Constipation k Heartburn k Frequent nausea k Headache over the eyes

Editor’s Product Pick:

k Easily hung over

NovaForme CytoGreens for Athletes, Chocolate

k Gallbladder issues

TOP 10 FOODS FOR YOUR LIVER

Avocados

Beets

Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower)

Garlic

Leafy greens

Lemon

Turmeric

Editor’s Product Pick:

Grapefruit

Enzymedica Purify Liver Detox

Artichokes

MARCH 2018

Walnuts

•

1 0 1 S C I T O I B O PR The basics of good gut bugs by Kim Erickson

ithout a healthy gut, the body can’t receive the nourishment it needs to function. Your gut is home to billions of bacteria (known collectively as the microbiome) that play a key role in everything from belly bliss to your mood. “There are hundreds of known uses for probiotics that include not only digestive help, but also beneﬁts against many health conditions, from the common cold and asthma to certain forms of cancer,” says Jo A. Panyko, BS, MNT, author of Probiotics for Health (powerofprobiotics.com). “Probiotics can help with your external health as well. They have been shown to help reduce the signs of aging, improve nails and hair, and even ﬁght bad breath and acne.”

HOW MUCH DO YOU NEED? Research suggests that you need a minimum of 1 billion live bacteria, measured in colony forming units (CFUs). Many people find that taking more—5 to 50 billion CFUs—is beneficial, especially for gastrointestinal conditions such as irritable bowel syndrome.

• MARCH 2018

SORTING OUT PROBIOTIC STRAINS

Convinced that you need to be taking a probiotic supplement, but don’t know where to start? Use this guide to common strains—and their key benefits—to help you find a formula that meets your needs.

COMMON STRAINS:

WE LIKE:

Lactobacillus acidophilus (L. acidophilus) and Bifidobacterium bifidum (B. bifidum) help enhance digestive and immune system health. Use L. acidophilus to ease lactose intolerance and B. bifidum for relief from irritable bowel syndrome. L. acidophilus is also great to take if you’re coming down with a cold.

American Health Chewable Acidophilus and Bifidum, Natural Strawberry Flavor

Bacillus subtilis (B. subtilis) is a spore probiotic—a robust strain that stands up to heat, sunlight, and stomach acid. Research on B. subtilis shows that it helps alleviate diarrhea, vaginitis, allergic skin conditions, high cholesterol, gas, and constipation.

Arthur Andrew Medical Syntol AMD

Lactobacillus casei (L. casei) is noted for alleviating antibiotic-induced diarrhea and Clostridium difficile (C. diff) infections, as well as inflammation in patients with rheumatoid arthritis. One study showed that L. casei lessened anxiety and promoted gut health in chronic fatigue sufferers.

Dr. Mercola Complete Probiotics

Enterococcus faecalis TH10 comes from lactic acid bacteria (LAB). Recent studies have found that this novel form of LAB shows immune-boosting activity that is more than six times greater than traditional LAB.

Essential Formulas Dr. Ohhira’s Probiotics

Lactobacillus plantarum (L. plantarum) has been shown in studies to enhance immune function and overall health, especially among elderly people. Other research supports its use for improving memory and age-related memory loss.

Flora Udo’s Choice Super 8 Hi-Potency Probiotic

Bifidobacterium longum (B. longum) helps tame inflammation and lesssen food allergies. Other research shows that B. longum eases depression and anxiety, while also helping the body handle stress more effectivelyy. B. longum helps increase the amount of available tryptophan, which is a precursor to serotonin.

Garden of Life Dr. Formulated Probiotics Mood+

Lactobacillus reuteri (L. reuteri) helps reduce symptoms associated witth gastroenteritis (stomach flu). It also colonizes the vaginal environment and d fights off unwelcome bacteria and yeast. Use it to help restore vaginal health.

Jarrow Formulas Women's Fem-Dophilus

GanedenBC30 is a proprietary strain of Bacillus coagulans (B. coagulans). Like B. subtilis, B. coagulans is a spore probiotic, and therefore survives the journey through the intestinal tract. It’s often used to help stop diarrhea, including traveler’s diarrhea and antibiotic-induced diarrhea. It also helps promote immune and digestive system health. Lactobacillus rhamnosus (L. rhamnosus) is useful for treating a variety of health issues, including dermatitis, obesity, diarrhea, digestive gas and bloating, vaginal yeast infections, depression, and anxiety. Xylooligosaccharides (XOS) isn’t a probiotic strain, but a type of prebiotic fiber that feeds your gut’s good bacteria and improves digestive health. Take it with probiotics to improve their effects.

Nature’s Answer Probiotic Lite Natural Probiotic Drink Mix Natural Factors Relief Biotic Life Extension Florassist Prebiotic Chewable Natural Strawberry Flavor

DEMENTIA We’ve uncovered 10 underlying issues that may be at the root of dementia, including common vitamin deficiencies and Lyme disease by Vera Tweed

he number of Americans with Alzheimer’s disease is rising at a rapid rate, and is expected to more than double by 2050. But a deeper look shows a more encouraging trend—the actual risk of seniors developing the disease is going down. “The explosion is because we’ve got so many more 80-year-olds and 90-year-olds and 100-year-olds, but it’s not because your chances of developing dementia have gone up,” says Claudia Kawas, MD, a geriatric neurologist and founder of The 90+ Study at the University of California, Irvine. “An 80-year-old now is less likely to get dementia than 20 years ago,” she says. “That’s a pretty profound change to happen in just 20 years, eﬀectively a generation.” Several large studies have drawn such conclusions. One, at the University of Michigan in Ann Arbor, looked at more than 20,000 people age 65 and older and found that incidence of dementia was 24 percent lower in 2012 than in 2000. “There’s no drug to reduce your risk of Alzheimer’s disease, so if people now are lower risk than they were 20 years ago, to my mind, it’s almost exclusively been done by lifestyle,” says Kawas. Cardiologists have helped, she adds, because heart-healthy regimens also reduce dementia risk.

• MARCH 2018

MARCH 2018

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Alzheimer’s, Dementia, What’s the Diﬀerence? Dementia isn’t a disease, but a description of symptoms including loss of memory, ability to focus and reason, and other mental issues that can interfere with daily life. Alzheimer’s disease, characterized by plaques that kill oﬀ brain cells, is considered the most common cause of dementia, but it isn’t fully understood. A study at Northwestern University in Chicago found that some people in their 90s, with widespread Alzheimer’s brain plaques, presented no symptoms and continued to have superior memory throughout their lives. Strokes, Parkinson’s disease, and other conditions can also damage brain cells and produce dementia symptoms, but sometimes there is simply no known cause. The 90+ Study, which began in 2003 and has looked at more than 1,600 people in their 90s, has found that half of those with dementia have no known physical manifestations in their brains to explain the condition.

What Can Be Reversed? Research has identiﬁed speciﬁc ways to reduce the odds of any type of dementia. In addition, there are treatable conditions that mimic Alzheimer’s and can even be misdiagnosed as the disease.

and Other Lyme Hidden Infections

Kris Kristofferson’s

MIRACULOUS RECOVERY The country music legend suffered years of debilitating memory loss and was misdiagnosed with Alzheimer’s until one doctor tested for and discovered Lyme disease. At age 80, after three weeks of treatment for Lyme, Kristofferson miraculously recovered and, to the delight of his fans, is performing live concerts again. dementia is one possible symptom. Epstein Barr, parasites, and other infections can also cause dementia. Testing for Lyme disease in a person with dementia who lives in the upper Midwest or Northeastern United States is reasonable.

Toxins

“Toxins have been shown to kill brain cells,” says DeSylvia. And, she adds, they damage the lining of our gut, create inﬂammation, impair immune function, and disrupt hormones, all of which can contribute to brain fog or dementia. Pesticides and herbicides are toxins that are fairly simple to avoid if you eat organic food. Mercury and other heavy metals may be culprits, especially if there has been occupational exposure earlier in life; they can be detoxiﬁed with the help of a competent health professional.

“Lyme on the brain.” That’s Undiagnosed how Dawn DeSylvia, MD, Low Thyroid an integrative physician A fairly common cause of and founder of Whole Life brain fog, intense low thyroid Dementia isn’t a disease, but a description of Health MD in Los Angeles, symptoms can be diagnosed symptoms, including describes dementia that as dementia, and many doctors memory loss. stems from undiagnosed don’t test thoroughly enough to Lyme disease. Although known discover the cause. The conventional to be carried by ticks in the northeasttest, TSH (thyroid stimulating hormone) ern U.S., Lyme disease can be contracted often registers as normal even when thyroid from other sources in other areas, partichormone levels are below optimum. If you ularly the upper Midwest. The infection suspect low thyroid but are being told it’s can linger for decades, triggering chronic “normal,” DeSylvia recommends getting inflammation. A healthy immune system additional tests: free and total T3 and T4, can ward off noticeable signs but evenreverse T3 (different forms of thyroid tually gets overwhelmed, and debilitating hormone), and TPO (thyroperoxidase)

Did You Know?

• MARCH 2018

antibodies. Thyroperoxidase is an enzyme involved in thyroid hormone production, and TPO antibodies can be a marker of autoimmune thyroid disease.

Dementia-Promoting Eating Habits

Diabetes is known to increase risk for dementia, but even slightly elevated blood sugar in healthy people increases risk. Insulin resistance, where blood glucose cannot be utilized for energy, is also linked to dementia. Foregoing highstarch, high-sugar foods and drinks can help prevent and reverse the condition. (See “Alzheimer’s Action Plan,” p. 54)

Sleep Deprivation

We’ve all experienced the eﬀects of too little sleep, from “zoning out” to forgetting things to diﬃculty focusing. And studies following more than 69,000 people show a link between too little sleep, or lack of restful sleep, and higher risk for dementia. Allowing enough time and, if necessary, taking supplements such as 5-HTP, melatonin, magnesium, or tart cherry juice, can help improve sleep.

Vitamin Deficiencies

Deﬁciencies of vitamins B1 and B12 are recognized as triggers of dementia symptoms. B1, depleted by alcohol and poorly absorbed by gluten-sensitive people, is essential for blood sugar to be used as energy in the brain, and a deﬁciency leads to the death of brain cells. B12, which becomes harder to absorb as

people get older, is an essential component of myelin, a protective coating on brain cells. Deﬁciencies in vitamin B6 and folic acid can also contribute to dementia symptoms. All of these B vitamins can be found in B complex or multivitamin formulas, or as individual supplements.

Hearing Loss

Studies following a total of more than 16,000 older people (in the U.S., Britain, and France) found that hearing loss increases risk for dementia, and that correcting hearing problems stops or slows mental decline. “Relationships at home and work often suffer due to rising frustrations of not being able to communicate effectively,” says Leisa Lyles-DeLeon, AuD, a board-certified audiologist in Washington. “This can lead to less communication attempts and feelings of isolation from partners and colleagues.” Today’s hearing aids are virtually invisible, and many work with smartphone apps.

Drug Side Effects

Some medications can cause dementia-like symptoms. Top oﬀenders include drugs for depression, anxiety,

heart conditions, Parkinson’s, and convulsions, as well as sedatives, narcotics, and corticosteroids. Check the potential side eﬀects of any medication.

¡Physical Inactivity

Studies show that exercise can improve memory, speed up thinking, and improve focus. The latest guidelines from the American Academy of Neurology recommend brisk walking, jogging, or other activities that get your heart pumping, at least twice weekly, for a total of 150 minutes per week. Weight training, while necessary for preserving muscle, hasn’t been shown to protect against dementia.

¢Isolation

Making a habit of spending time with friends, visiting relatives, and going to parties, restaurants, and other events lowers the odds of dementia, according to a study of more than 1,100 seniors with a mean age of 80 at Rush University Medical Center in Chicago. “Our ﬁndings suggest that social inactivity itself leads to cognitive impairments,” says lead researcher Bryan James, PhD. In other words, go out and have fun.

Alzheimer’s Action Plan A study at the University of California, Los Angeles, found that a personalized program, based on several dozen tests, could reverse dementia symptoms ranging from mild memory problems to moderate Alzheimer’s disease. Of the 10 people in the study, six were either unable to work or had been struggling at their jobs, and all returned to work or significantly improved their performance. These were some of the key lifestyle steps: k Eating a low-grain or gluten-free

diet, low in starches and sugar, and replacing processed food, as much as possible, with more vegetables, fruits, and nonfarmed fish. k Fasting for a minimum of

12 hours between dinner and breakfast, and for a minimum of three hours between dinner and bedtime. k Sleeping seven to eight hours

per night. k Taking supportive supplements,

KEEPING YOUR MENTAL EDGE: HELPFUL FORMULAS Irwin Naturals Mega BComplex with Quick Energy MCT’s

Diamond Herpanacine Diamond• MIND

Reserveage Nutrition Active Ubiquinol CoQ10 with Resveratrol

which varied among individuals and included methylcobalamin (B12), B1, vitamin D, fish oil, coenzyme Q10, curcumin, ashwagandha, coconut or MCT oil, and citicoline. k Probiotics and prebiotics, where

necessary, to repair gut health. k Exercising for a minimum of

30 minutes, four to six days per week. k Taking steps to reduce stress,

with yoga or music, for example. Solgar Wild Alaskan Full Spectrum Omega

k Improving dental health, where Youtheory Turmeric

necessary, to reduce gum inflammation.

• MARCH 2018

Look

Youthful

Look

Beautiful Look

Healthy

What I Love about BioSil Scientifically Advanced Collagen Generator®†

“Clinically Proven for My SKIN, NAILS, and HAIR!” Nothing gives a better first impression than thick, luscious, radiant hair. For those up close moments, you want smooth, firm, glowing skin. And great looking nails are always a big plus. BioSil is clinically proven for all three. I love the results I see in my skin, hair, and nails!

“BioSil Gives Me the Power of Genuine Collagen-Generating Science” I love the fact that BioSil is formulated by medical researchers and is proven in bona fide double-blind, placebo-controlled clinical trials. That’s why it says “clinically proven,” not just clinically tested or clinically studied. That way you know exactly what you’re getting, and that it works!

“BioSil Is Vegan, Non-GMO, and Sustainably Sourced” I’m a vegetarian, and try to be a responsible steward of our planet. That’s why I love that BioSil is sustainably sourced, completely vegan, non-GMO, and contains no animal parts or sea organisms. Plus it’s cGMP certified for purity. It’s great for you and for our environment!

“With BioSil, I Regain Lost Collagen, Add New Collagen, and Protect My Existing Collagen’’

“BioSil Generates Collagen Naturally, with My Own DNA Fingerprint!’’

“See BioSil’s Clinically Proven Results”

BioSil works completely naturally. BioSil activates the actual enzymes that generate collagen in humans. That way I know that the collagen has my own DNA fingerprint – and I love that!

What good is generating collagen if you’re just going to lose it all over again!? That’s the reason I love how BioSil protects both my new and existing collagen. You will too!

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Decreases Fine Lines & Wrinkles 30.0%‡† Increases Skin Elasticity 89.0%‡† Increases Hair Thickness 12.8%**† g 13.1%**† Increases Hair Strength Dramatically Inccreases Naill Strength h‡††

BioSil® – Start Your Own Love Affair! www.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. †

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

Wickett, et al. (2007) Arch Dermatol Res, 299: 499-505. ‡Barel, et al. (2005) Arch Dermatol Res 297: 147-153. Results may vary.

naturalBEAUTY/

PURE INGREDIENTS FOR SKIN & BODY

Skin Detox Dirt, impurities, and pollution can turn healthy skin into blemished, inﬂamed, and dull skin. Detoxifying skin care products that deep clean and exfoliate can get your skin back on track after overindulgence or neglect /// BY SHERRIE STRAUSFOGEL

Over time, toxins, including the chemicals in synthetic makeup and skincare products, heavy metals in water, air pollution, and pesticides, can build up under your skin. And while the liver, kidneys, and digestive system remove waste and toxins from the body, you need extra help when it comes to cleaning them from the surface. Luckily, there are potent, natural ways to pull dirt and impurities from the pores and neutralize or remove environmental pollutants from the skin.

The Big Three: Charcoal, Clay, & Seaweed In cleansing products, look for activated charcoal, soft clays, and seaweed to scrub those toxins away. Activated charcoal works like a magnet to attract and absorb excess oil and pore-clogging dirt, bacteria, and chemicals. It comes in face washes, scrubs, masks, soap, and konjac sponges.

1 2

Smooth, tighten, and moisturize skin with The Seaweed Bath Co. Awaken Firming Detox Cream. Bladderwrack seaweed naturally detoxifies and promotes skin elasticity. Antioxidant-packed green coffee beans and green tea detoxify and protect skin. Hawaiian kukui oil and aloe vera hydrate and nourish skin. A rosemary and mint essential oil blend leaves your skin freshly scented.

3 4 5

Deep clean your hair and scalp with Alba Botanica Hawaiian Detox Daily Clarifying Volcanic Clay Shampoo and Conditioner. This nourishing pair can remove buildup from styling gels, dry shampoo, and hair spray that make your hair look flat, dull, and dirty and your scalp itch. Volcanic clay and tropical fruit extracts clean clogged hair follicles for volume, shine, and stronger hair.

Reviva Labs Bamboo Charcoal Cleansing Gel is a gentle botanical-infused cleanser that helps to remove impurities while it deep cleanses your skin with the help of bamboo charcoal. Safe for all skin types, it’s sulfate-free and rich in natural extracts. Skin-balancing herbs and essential oils include lavender, burdock, tea tree, rose hip, calendula, and grapefruit seed oils.

Purify your pores with Shea Terra Organics African Earth & Sea Daily Detox Face Masque. The powdered ingredients are sourced from across Africa. Ghassoul clay from the Moroccan Atlas Mountains pulls out toxins and softens skin; nutrient-rich Ecklonia maxima sea kelp from the rugged coast of South Africa draws out impurities and hydrates; Kalahari Desert mineral salt dries blemishes; and antioxidant-rich moringa leaf cleanses. Mix with water to apply.

Purge pores of oil, dirt, and toxins with Derma E Purifying 2-in-1 Charcoal Mask. Kimarine, wakame, and bladderwrack seaweeds hydrate skin and help protect it against environmental pollutants. Activated charcoal lifts out dirt, oil, and bacteria to decongest pores. Apricot seed powder exfoliates dead skin cells. Kaolin and bentonite clays absorb excess oil and impurities. It’s ideal for oily, active, or urban skin.

• MARCH 2018

Activated charcoal works best when it sits on the skin for a full minute, time enough to pull out impurities. Soft clays, such as bentonite and kaolin, work the same way as charcoal, by drawing dirt out of skin. But they also add the benefit of hydration, because moisturizing botanical oils such as lavender, sweet almond, and safflower are often mixed with the clay to soften it and make it easier to use. Seaweed is rich in detoxifying minerals and stimulates circulation. By itself, it isn’t as cleansing as charcoal or clay, but it’s often mixed with one or both of them in cleansers or masks, which boosts their effectiveness. Plus, sea algae have the antioxidant power to decrease the damage caused by environmental pollution, as well as UV rays that break down collagen and elastin.

STEAM OUT TOXINS The best way to detox through your skin is to sweat, and steam amps up the process. Many herbs, including turmeric, peppermint, and eucalyptus, can also encourage detoxification. Spa Vitale, at the Hotel Vitale in San Francisco, uses herbal compresses in its signature Thai Herbal Poultice Massage to detox by boosting blood circulation. Poultices are made of dried chamomile, lavender, lemongrass, turmeric, camphor, peppermint, cloves, and eucalyptus wrapped in muslin or cotton cloth. The poultices are steamed, and the moist heat helps the herbs penetrate the skin. “Steaming releases the aroma and therapeutic properties of the herbs,” says Amal Abbara, lead massage therapist at Spa Vitale. “The herbs in the compress are anti-inflammatory, antiseptic, astringent, and antioxidant. After a detoxifying Thai herbal massage, you feel refreshed, relaxed, and energetically balanced.”

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.

aromatherapyRx/

IMPROVE YOUR LIFE WITH ESSENTIAL OIL S

Spring Clean with Essential Oils Green your spring cleaning routine this year with essential oils ///BY CHERYL CROMER Whether you want to fortify your home against germs or simply embrace your space with green cleaning habits, tasking essential oils in your housekeeping can help to build a powerful, all-natural defense against germs. (And the aahhinspiring aromas might even make cleaning house something to look forward to!) Begin by stocking your cleaning bucket with a bottle of grease-zapping white vinegar and a box of nature’s exfoliator, baking soda. Diluted with water, vinegar cleans soiled surfaces, and when mixed with baking soda, it can tackle even the messiest kitchens (including that annoying food splatter in the microwave), leaving your kitchen fresh and sparkling.

Pregnant? On Medication?

Best Antibacterial Oils: Lemon & Sweet Orange

Check with your physician before cleaning with essential oils. Avoid spraying near the face, and keep out of reach of children and pets. Wear gloves and wash hands thoroughly after cleaning to prevent possible skin irritation from vinegar or essential oils.

Citrus oils such as zesty lemon (Citrus limon) and cheerful sweet orange (Citrus sinensis) are natural disinfectants that zap bacteria. And their bright, invigorating scents will energize you and lift low spirits. You’ll wonder why you ever relied on harsh, cough-inducing chemicals to clean. Keep a small glass bottle ﬁlled with a dilution of distilled water and lemon essential oil to treat cutting boards after use and to wipe down laminate kitchen counters and fridge handles at day’s end. Sweet orange essential oil will also freshen smelly sinks and garbage disposals—simply shake a few drops into the sink and rinse with hot water. With each change of the garbage can liner, shake a drop or two of lemon or orange in the bottom of the can to dispel odors. And try the following mixtures to keep your home clean and green.

• MARCH 2018

ALL-PURPOSE HOUSEHOLD CLEANER ¾ cup distilled white vinegar 1 cup distilled water 10 drops lemon essential oil 10 drops sweet orange essential oil In an 8-oz. spray bottle, mix ingredients and shake well to blend. Spray generously on surfaces, including non-copper faucets and hardware, and let sit for several minutes. Wipe with a clean cloth. This mild solution can also double as a green cleaner for smart phones and computer keyboards where germs collect. First, power down (and unplug) your

gadgets. Spray a clean cotton cloth with your solution and gently wipe down keyboards and screens. Use a Q-tip lightly misted with the solution to reach crevices and in between keys. Since vinegar has antistatic properties, cleaning your electronics with this solution will also help keep dust from collecting on surfaces. For common areas around a home with small children, forego the vinegar and make a simple spray of distilled water and orange essential oil—its antiviral properties and light scent are safe for kids. Spray toys, crib, and playroom surfaces, then wipe with a clean cloth rinsed in warm water.

thewiseFATburner/

STORIES OF TR ANSFORMATION FROM NUTRITION & LEPTIN PIONEER K AT JAMES

Resolution Reboot Learn how a reality fitness trainer got a new start—and a new body—by changing her approach to nutrition ///BY KAT JAMES In 2016, a widely publicized study showing weight regain and metabolic destruction in contestants of the popular reality show The Biggest Loser led to the promotion of several potentially misleading—and possibly dangerous—ideas about weight loss. Most notably, the idea that the body will always return to its “set point” weight after a diet and exercise program (as happened to those eight ill-fated contestants), making such efforts essentially futile. Promoters of this idea suggested gastric surgery, or even a long-term drug regimen, for weight loss. As someone who has helped people achieve dramatic and permanent weight loss, I felt compelled to offer a counterpoint, which I shared with radio hosts across the country. Shianne Lombard, 40, a featured trainer on season three of The Biggest Loser, heard one of those interviews. Seeking answers to a physically devastating diagnosis of Cushing’s disease, the Maryland-based Lombard was intrigued by my story of how the hormone leptin played a large part in my own transformation.

The Leptin Connection

“The photo of me in the pink says, “and this leptin thing dress was taken a month after you ﬁgured out really I started Kat’s program. You sounded like a big missing can see that the swelling from piece, especially when I my Cushing’s is nearly gone. heard you talk about how No more embarrassment to tell people I’m a trainer,” says it regulates appetite and Shianne Lombard. reproductive and thyroid hormones, deepens sleep, and resolved your own issues with food, weight, and inﬂammation.”

Change Can Happen Fast

Lombard signed up to attend one of my 5-day retreats, and began an initial transition toward my dietary protocol at home (before the retreat), including increasing fat intake, reducing carbs, and taking supplements to ease the transition. “I went through a headache-y phase over the first few days,” she says. “But in a little over a week, my menstrual cycle resumed for the first time in over four years. My mood began to lift. With my doctor’s supervision, I began to wean off certain meds I’d started taking to combat those moods (e.g., Abilify, Paxil). By the time I arrived at the retreat, my belly had To learn about leptin, its started to flatten.”

What Is Leptin?

Cushing’s disease, which effects on weight and other causes a constant fightissues, and the science behind it, visit betternutrition.com or-flight state of elevated In Lombard’s own words: and search for “Beyond cortisol, forces the body to “I was losing a ton of fluid, Paleo” by Kat James. store loads of fat to protect I was sleeping better, and I woke up with a clearer head the organs. “People often gain each day during the retreat. I was 100 pounds. I was lucky to gain a surrounded by decadent food all week, and little over 30, but as a trainer that can end was actually eating far more than just a your career,” says Lombard. few weeks prior. But I was losing weight, After adrenal gland removal surgery rather than gaining. Amazingly, I never brought on instant menopause, sleep wanted a second serving of anything. It and mood issues, and even more weight gain, Lombard tried every diet and drug was surreal to be so satisfied on less food. combination she could find. She even By the time I got home, my mood, sleep, resorted to purging. “I knew there was and eating patterns had improved. I started more going on than a love of food,” she weaning off other prescriptions, including

• MARCH 2018

After Before

Ambien, Xanax, and Adderall, which I used to take just to get through the day. Within a little over a month, my lab results came back with all hormonal numbers going in the right direction. I lost 18 lbs. of fat and gained 4 lbs. of muscle. I am seeing with nutrition alone what I never saw happen before, no matter how much I worked out! “Even if I never lost another pound, the emotional stability and peace with food are what I wouldn’t trade for anything. I still have to navigate challenges like eating out, making time to cook at home, and ﬁnding the right dosage of steroids, which I have to take for the rest of my life due to Cushing’s. But I never want to go back to how it was.” Kat James is an award-winning nutrition author who’s been called “a master of self-transformation” by SELF magazine, in response to her self-guided recovery from liver, autoimmune, and eating disorders that nearly took her life. Her controversial dietary method—now recommended at top neurology, fertility, and functional medicine clinics—has left dramatic success stories in its wake and been featured at top spas and institutions such as Omega Institute, as well as on Today and PBS. To learn more about her Total Transformation Programs since 2000, visit informedbeauty.com or call 877-54-TOTAL. The Kat James Show airs Saturdays at 3 p.m. EST on Sirius XM channel 131 (Family Talk).

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eating4HEALTH/

FOODS & ME ALS THAT HE AL

Red Curry Cauliflower Serves 4

Packed with inflammation-busting turmeric (in the curry paste), this simple vegan dish is ready to eat in less than 15 minutes. Serve it over cooked brown or basmati rice—use instant rice for the fastest prep. Even faster: use frozen cauliflower for fresh, add it at the end of cooking and have a ready-to-eat dish in about 5 minutes.

Six powerful foods to help tame inflammation and balance the immune system ///BY LISA TURNER Autoimmune diseases such as rheumatoid arthritis, lupus, thyroid disorders, Crohn’s disease, and ulcerative colitis are painful, disruptive, and often devastating. At their core, they have one thing in common: an out-of-control immune response linked with systemic inflammation. Luckily, the right diet can help. In general, avoid caffeine, alcohol, sugar, grains, dairy, and red meat, and instead focus on fruits, vegetables, healthy fats, and fish. And try these six foods to make living with autoimmune disorders easier (and tastier):

Sauerkraut. Traditionally fermented sauerkraut is loaded with probiotics, which help balance the gut microbiome and improve the intestine’s barrier function, critical in protecting against autoimmune

• MARCH 2018

disorders. Studies show that people with rheumatoid arthritis who took probiotics showed a significant reduction in stiffness, swelling, pain, and inflammation. Other good dairy-free probiotic sources include kombucha, kimchi, fermented vegetables, pickled ginger, and kefir. Try this: Purée sauerkraut with mustard, horseradish, and brown sugar for a zesty sandwich spread; grill chicken or turkey sausage, slice on the diagonal, and serve on a bed of sauerkraut; mix sauerkraut with grated carrots, daikon radish, and shredded spinach for an easy side.

Halibut. One 3-oz. serving has more than a full day’s recommended value of vitamin D, which is linked with reduced risk of rheumatoid arthritis, multiple sclerosis,

1. Heat coconut oil in large skillet over medium heat. Add onions, and sauté until just starting to turn golden, about 2 minutes. Add curry paste, and cook, stirring constantly, 30 seconds.

2. Stir in coconut milk, broth, cauliflower, and carrots. Cover, and simmer 10–12 minutes, until cauliflower is just tender. Stir in spinach, and season to taste with salt and black or white pepper. Sprinkle with cilantro or basil, if desired, and serve immediately over brown or basmati rice. Per serving: 310 cal; 7g prot; 24g total fat (21g sat fat); 21g carb; 0mg chol; 490mg sod; 7g fiber; 8g sugars

lupus, and similar autoimmune diseases. Other good sources of vitamin D include salmon, mackerel, sardines, whitefish, and tuna. And while mushrooms are very high in vitamin D, it’s in a form that’s not readily available to the human body. Try this: Marinate halibut steaks in olive oil and garlic, then grill until done and garnish with lemons, capers, and parsley; layer halibut filets with rosemary and shallots, wrap in parchment or foil, and bake until done; poach halibut in white wine, cut into strips, and serve on a salad of arugula, thinly sliced fennel, orange segments, and black olives.

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

Eating to Beat Autoimmune Disorders

1 Tbs. coconut oil 1 small yellow onion, halved and thinly sliced crosswise 3 Tbs. Thai red curry paste 1 can coconut milk 1 cup vegetable broth 1 large head cauliflower, cut into florets (about 4 cups) 2 large carrots, sliced crosswise 1 cup chopped baby spinach Cilantro or basil for garnish (optional)

eating4HEALTH Wild Alaskan salmon. It’s rich in omega-3 fatty acids, which reduce inflammation, modulate immune activity, and protect against autoimmune disorders, including rheumatoid arthritis, Crohn's disease, ulcerative colitis, psoriasis, and multiple sclerosis. Tuna, sardines, mackerel, and other fatty fish are also good sources of omega-3 fats. Try this: Simmer seaweed noodles in a broth with ginger and garlic, and top with bok choy, scallions, and crumbled cooked salmon; combine salmon, leeks, zucchini, garlic, and onions in a food processor, pulse to mix, form into patties, and sauté in olive oil; toss canned salmon with avocado cubes, chopped kale, shredded carrots, and a simple vinaigrette.

Green tea. It’s high in a compound called epigallocatechin3-gallate (EGCG), which has been shown to improve symptoms and reduce the pathology in autoimmune diseases. Dysregulation of T cell function is a critical factor in the development of autoimmune inflammatory diseases, and green tea has a dramatic effect on T cells, especially their differentiation, in a way that can favorably impact autoimmunity. Try this: Brew green tea with mint tea and slices of ginger, sweeten with honey, and serve warm; mix strong-brewed green tea, bananas, and coconut milk, and freeze in an ice cream maker; purée matcha green tea powder with avocados and green peas for a bean-free hummus.

Turmeric. This bright-orange curry spice contains curcumin, a powerful healing compound that’s been shown to alleviate multiple sclerosis, rheumatoid arthritis, psoriasis, and inflammatory bowel disease by regulating inflammatory substances in the body. Curcumin is hard for the body to absorb, but combining it with black pepper and heating it can make it easier for the body to use. Try this: Cook butternut squash cubes with coconut milk, turmeric, black pepper, and curry paste, and purée for an easy, creamy soup; simmer coconut or almond milk with turmeric and black pepper, and sweeten with honey for dairy-free golden milk; toss cauliflower florets in turmeric, black pepper, salt, garlic, and olive oil, and roast until tender.

Broccoli. Like other sulfur-rich foods (cauliflower, kale, radishes, cabbage, onions, and garlic), broccoli contains a powerful antioxidant called glutathione, which can help alleviate autoimmune diseases. It’s key in taming chronic inflammation and protecting against oxidative stress, and studies show that glutathione status may be diminished by as much as 50 percent in people with autoimmune disorders. Try this: Toss broccoli spears in olive oil, garlic, and red pepper flakes, and grill until tender; cook broccoli, cauliflower, and leeks in broth, and purée until smooth for a creamy, dairy-free soup; grate or shred broccoli stems, red cabbage, celery, green apples, and onions, add golden raisins, and dress with mayonnaise, honey, and apple cider vinegar for an easy slaw. Lisa Turner is a chef, food writer, product developer, and nutrition coach in Boulder, Colo. She has more than 20 years of experience in researching and writing about nourishing foods, and coaching people toward healthier eating habits. Find her at lisaturnercooks.com.

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asktheNUTRITIONIST/

ANSWERS TO YOUR FOOD QUESTIONS

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.

Unscrambling Egg Labels Here’s what you need to know to sift through and understand the many options when shopping for America’s favorite breakfast staple ///BY MELISSA DIANE SMITH

: When I go to the natural food store to purchase eggs, I get confused

by all the different choices. What do all the various terms mean? And which type of egg is the healthiest? —Jean R., Austin, Texas

Most shoppers feel exactly the way you do. As complete little packets of protein and nutrients that are easy to cook and use in recipes, eggs are a popular food. Yet misleading labels don’t make it easy for average shoppers to make informed choices at the store. The vast majority of eggs sold in the United States come from caged chickens, and as public opinion has turned against these practices, increasing numbers of consumers are seeking out cage-free and organic options. But the Cornucopia Institute, a Wisconsin nonprofit that promotes natural foods, says that these products aren’t always what they’re cracked up to be. So it pays to become better educated on this topic. This guide will cover the most commonly seen terms used on egg cartons, followed by information on labels that are certified or verified to meet certain standards. Before you read what follows, prepare yourself:

• MARCH 2018

that the chickens were allowed “access” to the outside—with no speciﬁcations about the quality or the duration of that outside exposure.

Pasture-Raised—Pasture-raised eggs come from hens that were raised outdoors on pasture. Although the term isn’t regulated by the USDA, it is being used by sustainable farmers to indicate Common Terms chickens that are raised in the outdoors and Cage-Free—Simply put, cage-free eggs eat not only grass but also wild come from hens that do not live plants, bugs, and worms—a in cages. The chickens have more room than caged chicken’s natural diet. hens, but they can still Not surprisingly, true be conﬁned in very pasture-raised eggs are To make sure the eggs you buy meet your standards, check out the close quarters inside more nutritious than Cornucopia Institute’s Egg Scorecard a building. They may their conventional at cornucopia.org. National brands of eggs with excellent or very good also have little or no cousins. An egg testing ratings include Vital Farms/Pasture access to the outdoors. project conducted by Verde, Mary’s Organic Eggs, Wilcox Family Farms, The Mother Earth News Happy Egg Co., and Blue Free-Range—Freein 2007 found that the Sky Family Farms. range eggs are produced beneﬁts of pasture-raised by birds that are allowed eggs include: access to the outdoors for at least part of the day. They have more space * ⅔ more vitamin A than their caged and cage-free peers, * 2 times more omega-3 fatty acids but they don’t get outside as much as * 3 times more vitamin E you might think. According to USDA * 7 times more beta carotene regulations, “free range” only means * 4–6 times more vitamin D

many of the terms on egg cartons are downright cagey or deceiving!

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healthyDISH/

RECIPE MAKEOVERS FULL OF MODERN FL AVOR

Spring Peas These often overlooked emerald gems shine in our Spring Fresh Pea Soup /// BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC

NOTES FROM THE CLEAN FOOD COACH There is some confusion about the difference between spring onions, green onions, and scallions. Green onions and scallions are just different names for the same plant, with long, tender green stalks and narrow white bulbs. Their flavor is mild and a bit grassy, and they are usually available year-round. Spring onions have a much larger white bulb and a stronger oniony taste, but they’re still mild and lightly sweet. Look for them in early to mid-spring. Leeks and Vidalia onions will make good substitutes in this recipe if you can’t find true spring onions.

• MARCH 2018

Spring Fresh Pea Soup

1. Heat oil or ghee in soup pot over medium heat. Add spring onion, and cook 3–4 minutes until just beginning to soften. Add broth, increase heat to high, and bring to boil. Reduce heat, cover, and simmer about 8 minutes, or until onions are very tender.

Serves 4

Made with fresh peas, this light and lovely soup is a nutrient-loaded, super-fresh alternative to traditional split pea soup with ham. 1 Tbs. olive oil or ghee ¾ cup finely chopped spring onions (or leek or sweet onion) 3 cups low-sodium vegetable broth ⅓ cup plain Greek yogurt (or coconut yogurt) 2 Tbs. minced fresh chives 2 Tbs. minced fresh mint 1 Tbs. fresh-squeezed lemon juice 1 small clove garlic, minced 1 lb. shelled fresh sweet peas (or frozen baby peas) Salt and fresh ground pepper, to taste ¼ cup pastured or organic cream (or evaporated coconut milk)

FEATURED INGREDIENT:

2. While onions are cooking, mix together yogurt, chives, mint, lemon juice, and garlic in small bowl, and set aside.

3. Add peas, salt, and pepper to broth mix, return to a boil, reduce heat, and simmer until peas are tender, about 3 minutes.

4. Purée soup until very smooth using an immersion blender, regular blender, or food processor. Return to low heat, and mix in cream. Adjust seasonings, if necessary, and serve each bowl with a generous dollop of the yogurt garnish. Per serving: 170 cal; 8g prot; 5g total fat (1.5g sat fat); 22g carb; 5mg chol; 250mg sod; 7g fiber; 8g sugars

Ghee

Ghee is clarified butter, which means its basically butter with the milk solids removed. But to treat ghee as just a form of butter doesn’t properly acknowledge the fact that this food has traditionally been used for its health-giving properties. Ghee has a long and respected history as a medicinal and healing food in Ayurvedic medicine, a tradition that dates back nearly 5,000 years. In Ayurveda, it’s believed to strengthen the ojas, the vital energy cushion at the root of our well-being and immunity. In her classic book Food and Healing, Annemarie Colbin, PhD, calls ghee one of the three best-quality fats.

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

Peas are like the Rodney Dangerfield of legumes—they “don’t get no respect.” But they’re a real nutritional heavyweight. They’ve got a generous amount of protein, quite a bit of vitamin A, plus calcium, potassium, choline, and a nice helping of lutein and zeaxanthin, two essential nutrients for eye health. Peas themselves have a whopping 9 grams of fiber per cup, making them a fiber superstar. Luscious, relatively low in calories, high in fiber, and very filling, this soup is the poster child for healthy comfort food. You might wonder how it could be possible to make a great pea soup without the hambone. But the sad fact is that humanely raised, pastured pork is hard to find—and the treatment of factory farmed pigs is almost too cruel to contemplate. So we decided to just ditch the hambone in this updated version, and, trust me, you won’t miss it. —Dr. Jonny

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