Betternutrition may2017 by Better Nutrition Magazine

may2017CONTENTS/

VOLUME 79 | NUMBER 5

60 34

Bean water is the secret ingredient in our Vegan RaspberryChocolate Mousse.

Considered a sacred plant in India, holy basil means “the incomparable one” in Hindu.

features

departments

34 Ayurvedic Herb Guide

Cervical Dysplasia & Cervical Cancer Naturopath Marita Schauch, ND, BSc, shares holistic prevention and treatment strategies that have worked for her clients.

46 Cinco de Mayo Spa Cuisine

Savor the flavors of Mexico with our spa-inspired menu of traditional favorites that are light on fat and calories.

TREND WATCH 3 Mediterranean Diet Myths, Busted This healthy eating plan is all the rage these days, but there are a few misconceptions about what really constitutes the Mediterranean Diet.

Natural food, beauty, and supplement products that we’re excited about.

22 CHECK OUT Energy Essential A key ingredient in energy drinks, carnitine boasts numerous other benefits.

24 ASK THE NATUROPATH Antihistamine Alternatives Learn about the risks associated with antihistamines and what you can use instead for allergy relief.

54 EATING 4 HEALTH Summer Nine foods to help you shed pounds and water weight for summer.

58 ASK THE NUTRITIONIST Dietary Solutions for Menstrual Cramps Our wholesome, drug-free strategy for relieving period pain.

60 VEGAN EATS What Is Aquafaba? “Bean water” makes a surprisingly versatile substitute for eggs and cream.

62 HEALTHY DISH Bake-Ahead Breakfast

26 7 WAYS Seven Ways to Prevent a Stroke Simple strategies that can greatly reduce your risk now.

Apples contain quercetin, a nutrient that acts as a natural antihistamine.

• MAY 2017

Scrubs to Leave You Glowing Discover six all-natural exfoliators and face washes.

Slim Down

20 HOT BUYS Had to Share!

24 4

30 NATURAL BEAUTY Facial

Oatmeal, but not as you know it—this one’s baked the night before and cut into squares for a fast morning nosh.

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

64 QUIZ WHIZ Test Your Iron Smarts Do you know where to get iron and how much you need? Find out.

COVER PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: JEANNE KELLEY; PROP STYLING: ROBIN TURK

These seemingly magical botanicals have been an integral part of India’s Ayurvedic healing system for thousands of years. Here’s how they work and what they can do for you. Plus, go beyond the medicine bottle with seven Ayurvedic principles for living a healthier life.

With just one tablet and 12 billion friendly probiotic organisms^ working hour after hour...*

It’s All In A Day’s Work. Controlled Delivery

Stomach Acid Protection

Hour after hour support

Probiotic CD all you need to help keep your digestive tract… on track!* TM

Once-daily Probiotic CD™ works differently than other probiotics. Not only does it protect friendly probiotic cultures from harmful stomach acid… but, with its unique BIO-tract® controlled-delivery technology, Probiotic CD™ continuously releases active probiotics hour after hour through your digestive system… where you need them most! That means your digestive health is consistently supported with 12 billion bioactive organisms^ from 10 vegetarian cultures.* Now that’s one hard-working probiotic! That’s PROBIOTIC CD™. NON-GMO, VEGETARIAN, GLUTEN AND PRESERVATIVE-FREE.

AVAILABLE AT HEALTH, NATURAL FOOD AND VITAMIN SPECIALTY STORES. *These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease. Bio-tract® is a registered trademark of Probi USA, Inc. in the United States (reg. in the name of Probi USA, Inc.). ^ At time of manufacture.

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

Stroke Awareness Two of my grandparents died of massive strokes. It wasn’t until their deaths that I starting paying more attention to stroke prevention. I hear a lot about protecting against heart disease and cancer, but not as much about reducing the odds of having a stroke. According to the American Stroke Association, stroke is the fifth-leading cause of death in the U.S., and it’s the leading cause of long-term disability in this country. May is National Stroke Awareness Month. To bring more visibility to this topic, author Lisa Turner looks at “7 Ways to Prevent a Stroke” on p. 26. It’s thought that as many as 80 percent of strokes are preventable. “This is why you need to start focusing on prevention now,” says Turner. She points out that strokes are not limited to the elderly, as you might think—in fact, the rate of stroke increased by 147 percent in people as young as 35–39. Eating more potassium-rich foods such as beans is a practice that offers protection against a stroke. New research shows that increasing dietary potassium helps decrease blood pressure, which also helps lower stroke risk. While you’re boosting your potassium intake, you may also want to eat more foods rich in calcium. According to Turner, getting calcium from food rather than supplements may help lower your chances of having a stroke. Although somewhat controversial, there is research that links the use of calcium supplements with a higher rate of stroke and heart disease. It’s thought that the supplements—not dietary calcium—encourage plaque buildup in arteries. In addition to Turner’s article about stroke prevention, we also have a piece on our website this month about hyperbaric oxygen therapy. This holistic treatment helps reverse stroke damage by reducing swelling and inflammation and producing new blood vessels in people who have suffered strokes. Better Nutrition contributing editor Vera Tweed has the inside scoop on this unique medical intervention—visit betternutrition.com to read her interview with Henry Prince, MD, medical director of Hyperbaric Medical Solutions, a group of clinics in New York State (hyperbaricmedicalsolutions.com).

Nicole

nbrechka@aimmedia.com

• MAY 2017

WHAT’S NEW AT

betternutrition.com

Here’s what’s cooking this month on our website:

Exclusive Blogs: Aromatherapy Essentials: Skin Care Find the best essential oils for your skin type and learn how to combine them with your favorite skin care products. Nutrient Quick Guides: Vitamin D The latest research, plus shopping tips on vitamin D.

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

Nicole Brechka Rachel Joyosa Jerry Shaver Ann Nix 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, Emily A. Kane, ND, LAc, Melissa Diane Smith, Lisa Turner Production Director Cynthia Lyons Production Manager Mark Stokes Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 Vice President, General Manager Kim Paulsen kpaulsen@aimmedia.com kpaulsen@aimmedia.com Group Publisher Joanna Shaw 800-443-4974, ext. 708 jshaw@aimmedia.com Associate Publisher Bernadette Higgins 561-362-3955 bhiggins@aimmedia.com Midwest Ad Manager Lisa Dodson 800-443-4974, ext. 703 ldodson@aimmedia.com West Coast & Mountain Ad Manager Cindy Schofield 310-456-5997 cindyschofield@earthlink.net Retail Development Group 2400 NE 65th Street, Ste. 623 Fort Lauderdale, FL 33308 800-443-4974, ext. 702 Director of Retail Sales Joshua Kelly 800-443-4974, ext. 702 jkelly@aimmedia.com National Sales Manager Steven Theobald 800-443-4974, ext. 701 stheobald@aimmedia.com Business Development Kim Erickson 702-219-6118 kerickson@aimmedia.com Marketing Designer Judith Nesnadny jnesnadny@aimmedia.com

Web Exclusive! Cilantro-Lime “Rice” Cilantro and lime add a taste of Mexico to this “riced” cauliflower recipe, which pairs perfectly with Grilled Shrimp with Mango Salsa (see “Cinco de Mayo Spa Cuisine” on p. 46.).

SIGN UP FOR OUR NEWSLETTER! Healthy Buzz Go to betternutrition. com and click on the “Healthy Buzz” button to sign up for our new monthly newsletter.

Accounting & Billing Yolanda Campanatto 310-356-2248 ycampanatto@aimmedia.com

Chairman & CEO Andrew W. Clurman Senior Vice President, Treasurer, and CFO Michael Henry Executive Vice President, Operations Patricia B. Fox Vice President, Controller Joseph Cohen Vice President, Research Kristy Kaus Vice President, IT Nelson Saenz

facebook.com/ BetterNutritionMagazine

twitter.com/ betternutrition

pinterest.com/ bnutritionmag

instagram.com/ betternutritionmag

BETTER NUTRITION, ISSN #0405-668X. Vol. 79, No. 5. Published monthly by Cruz Bay Publishing, an Active Interest Media company. 5720 Flatiron Parkway, Boulder, CO 80301; 303-253-6300; fax 303-443-9757. © 2017 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.

‘‘I take BioSil every day... I’m amazed at the results I see in my skin, hair, and nails!’’ CHRISTIE BRINKLEY

Does this Health-Conscious Super Model and Super Mom Really Have an Unfair Advantage for Defying Age? “YES, Regain Your Lost Collagen!”

“BioSil Si Is Backed by Genuine Clinical Trials!” Sil

“After the age of 21, we women lose about 1% of our collagen every year,” says Christie. Collagen, of course, “plumps” your skin and makes it smooth and youthful looking. In addition, collagen gives your skin its vital youth-promoting elasticity. Plus, collagen is responsible for helping to make your hair thicker and stronger. It makes your nails stronger, too.

“I firstt tried BioSil because I saw the remarkable results resu of its e-blind, placebo-controlled clinical trials in genuine double-blind, cal journals. I keep using it because of the results I see in medical irror!” the mirror!”

BioSil gives you the ability to regain lost collagen, add new collagen, and protect both your new and existing collagen.† “So yes, I feel like BioSil does give me an unfair advantage,” says Christie smiling.

“BioSil Generates Collagen with My Own DNA Fingerprint!” BioSil is not “made out of collagen,” it “generates collagen” through your body’s own natural pathways.† That means the collagen you add is collagen with your own DNA fingerprint. That’s why BioSil helps you look beautiful, youthful, and healthy – naturally!

BioSil Available at natural health stores nationwide ®

Clinically Proven BioSil

• Reduces Fine Lines & Wrinkles 30% ‡† • Strengthens & Thickens Hair 13% **† • Improves Skin Elasticity 89% ‡† • Strengthens Nails ‡† As demonstrated versus placebo in the published clinical trials: ‡ Barel et al. 2005, Archives of Dermatological Research 297, 147-153. ** Wickett et al. 2007, Archives of Dermatological Research 299, 499-505. Results may vary.

Give Yourself an Unfair Advantage! Try BioSil and give your skin, hair, and nails an unfair advantage! You’ll be happy to know BioSil works naturally and contains no animal parts whatsoever. Discover more of Christie’s beauty secrets at www.BioSilUSA.com/BNP0517

©2017 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.

trendWATCH ///BY VERA TWEED

3 Mediterranean Diet Myths, Busted The Mediterranean diet is recognized for its health beneﬁts—including reducing risks of heart disease and cancer and extending a healthy life—but it’s widely misunderstood, says Steven Gundry, MD, cardiologist and author of The Plant Paradox. After analyzing the science and spending time in Mediterranean villages to see how people really eat, he’s identiﬁed some major misconceptions on our part.

Myth #1: Pasta is a key food Time and again, Gundry has been told by locals: “The purpose of food is to get olive oil into your mouth.” Small amounts of bread are soaked in the oil (extra virgin,

of course), or liberal amounts are poured onto small servings of pasta. “People don’t realize the monstrous amount of olive oil that’s used,” says Gundry, while grain servings are very small. Rosemary and garlic deliver additional beneﬁts.

Myth #2: Fruits and vegetables are staples Only vegetables, especially leafy greens, are staples. A small amount of seasonal fruit is an occasional treat. Other traditional veggies include tubers such as yams, sunchokes (aka Jerusalem artichokes), turnips, and rutabagas.

Myth #3: Whole tomatoes are beneficial The seeds and skins of tomatoes contain lectins, hard-to-digest, toxic proteins

• MAY 2017

designed to discourage predators from eating them. In traditional Mediterranean salads and sauces, tomatoes are peeled and deseeded. The same should be done with peppers and other seeded veggies. Small ﬁsh such as sardines and anchovies, seafood, balsamic vinegar, and tree nuts in moderation are other traditional Mediterranean foods. Beans and quinoa, which are seeds, are also high in lectins and should be pressure cooked, says Gundry, to destroy the lectins and improve digestion.

tomato peeling tip Blanch or briefly roast tomatoes—peppers, too—for quick and easy peeling.

trendWATCH

Organic Musts THE 1-MINUTE WORKOUT Canadian fitness researchers at McMaster University in Hamilton, Ontario, have discovered what may be the most efficient aerobic workout yet. One minute of going up and down stairs as fast and as safely as possible, three times per week, produces fitness improvement similar to much longer but more leisurely workouts. You need to warm up and cool down by walking for a couple of minutes before and after, so each workout will take a bit more than one minute, but still, it’s hard to beat. “Stair climbing is a form of exercise anyone can do in their own home, after work, or during the lunch hour,” says lead researcher Martin Gibala, PhD. So much for excuses.

1 gram That’s the daily dose of EPA and DHA, the main healthy fats in ﬁsh oil, which can improve the health and lifespan of postmenopausal women, according to research published in the Journal of Clinical Lipidology. In the study, researchers tracked 6,500 women for 15 years.

• MAY 2017

meet the

SUPPLEMENT OWL No, supplements aren’t flying around at night. The OWL is the Online Wellness Library, a one-stop source of information about thousands of supplements. More specifically, it’s a registry of supplement products, initiated by the Council for Responsible Nutrition for businesses, consumers, and government regulators. Information in OWL is provided by supplement manufacturers on a voluntary basis and includes product images and label information, ingredient lists, dosage forms, product claims, and contact information. To check it out, visit supplementowl.org.

Pesticide levels vary on different fruits and vegetables. Each year, the Environmental Working Group ranks 48 types of conventionally grown produce, based on thousands of samples tested by the U.S. Department of Agriculture. Here are this year’s highlights.

The Dirty Dozen Conventionally grown versions of these foods have the heaviest pesticide loads, which you can avoid by buying organic instead: 1. Strawberries 2. Spinach 3. Nectarines 4. Apples 5. Peaches 6. Pears

7. Cherries 8. Grapes 9. Celery 10. Tomatoes 11. Sweet bell peppers 12. Potatoes

The Clean 15 A small amount of sweet corn and papayas may be genetically modified. Otherwise, these contain the lowest levels of pesticides: 1. Sweet corn 2. Avocados 3. Pineapples 4. Cabbage 5. Onions 6. Sweet peas (frozen) 7. Papayas

8. Asparagus 9. Mangos 10. Eggplant 11. Honeydew melon 12. Kiwi 13. Cantaloupe 14. Cauliflower 15. Grapefruit

For a copy of EWG’s 2017 Shopper’s Guide to Pesticides in Produce, visit ewg.org/ foodnews.

trendWATCH STATIN USERS NEED MORE VITAMIN D

49% That’s how many Americans are trying to lose weight, according to the latest analysis in the Journal of the American Medical Association. That’s down from 53 percent seeking weight loss a few years ago. Being heavier is becoming more socially acceptable.

Studies with a total of 646 men and women have found that blood levels of vitamin D tend to be lower among those taking statin drugs for cholesterol. This held true even when people took vitamin D supplements. The study, published in the Journal of the American Geriatric Society, concluded that blood levels of vitamin D among statin users who took supplements increased 21 percent less than levels in those who supplemented but didn’t take statin drugs. So higher dosages of the vitamin may be needed to compensate for the influence of statins. To check levels and response to supplements, vitamin D blood tests are available from any doctor, or through the Vitamin D Council: vitamindcouncil.org.

PYCNOGENOL

helps women’s hearts Italian researchers have discovered that Pycnogenol, an extract of French maritime pine bark found in many supplements, reduces risk for heart disease among women approaching menopause. After women took the supplements for eight weeks, their blood pressure, cholesterol, and blood sugar reached healthier levels, while chronic inﬂammation dropped by 60 percent. In the study, published in an Italian journal, symptoms related to menopause also improved. The dose of Pycnogenol was 100 mg per day.

Chew something awesome. Your new favorite snack isn’t just delicious; it helps increase organic farmland. Introducing new Kashi Chewy Nut Butter Bars made with creamy almond butter and chocolate chunks. But WKDW·V QRW DOO ³ WKH\·UH DOVR &HUWLÀ HG Transitional. That means they are made with ingredients from farms in the process of transitioning to organic — no easy task. In fact, less than 1% of IDUPODQG LQ WKH 8 6 LV FHUWLÀ HG RUJDQLF So let’s do something about it. Every time \RX HQMR\ D SURGXFW ZLWK WKH &HUWLÀ HG Transitional seal, you’re not only supporting farmers in transition, you’re also helping to increase that 1%.

trendWATCH On the A-List Dr. Fred Pescatore’s new book, The A-List Diet, is a roadmap to doing lowcarb right—and transforming your health By Jonny Bowden, PhD, CNS

Fred Pescatore was the last doctor in the world you’d expect to be a low-carb guru. “I hated medicine,” he says. “I truly hated my residency. I hated the fact that people just went to the hospital to get sick and die. All I was doing was writing prescriptions. I had no time to talk to patients.” That all changed when, fresh out of residency, he took his ﬁrst job with Dr. Robert Atkins. “I was just waiting for my medical license to come through, so I thought “‘OK, I’ll do this for a while until I get my ﬁrst real job,’” Pescatore recalls. “I didn’t even know that much about who he was and what he was about.” Pescatore began to read The New Diet Revolution, the book that introduced the very low-carb Atkins diet to the world. “It all started to make sense,” he says. “But what really convinced me was the results— people started to get well. They not only lost weight, but their diabetes went away, their metabolic syndrome went away, their triglyceride levels went down, their HDL went up, and their blood pressure got

Pescatore published the New York Times best-seller, The Hamptons Diet. And he’s been preaching the gospel of low-carb ever since. Now he’s back with a new book that puts a different twist on low-carb eating—it’s called Fred Pescatore, MD, changed his entire The A-List Diet, and approach to practicing medicine after despite a title that working with the late Robert Atkins, MD. seems designed to hit the New York fat-free mass, make Times best-seller list, the book is filled you leaner, and help with innovative tweaks that can make get rid of stubborn belly fat. low-carb eating work for anyone, even Other secrets of Pescatore’s book people for whom it has not worked include daily protein boosts that help before. “You can put two people on a lowcarbohydrate diet,” he explains, “and A will you get all the right levels of amino acids. The protein boosts also calm do well and B will not. Why? There’s got inflammation, which Pescatore believes to be a metabolic reason why that hapis a cornerstone of every degenerative pens, and that’s what I was looking for.” disease and a major promoter of weight A central tenant of gain. “Inflammation prevents your body Pescatore’s current work “You can put two people on a lowfrom metabolizing food correctly,” he is amino acid supplecarbohydrate diet, and A will do well says. It also makes it difficult to regulate mentation. “Amino acid and B will not. Why? There’s got to be science was my ‘aha’ levels of hormones that themselves have a metabolic reason why that happens.” moment,” says Pescatore. a huge effect on weight and weight loss. This doctor-turned-bestselling author ”It shows you why men is also a big fan of alkalizing the body, and women lose weight diff erently on lower. People just got healthier, and it was though he scoffs at the notion that you low-carb, and why people at certain times strictly a matter of changing how they ate.” need expensive water filters and alkaline in their lives need diff erent amino acids.” Pescatore became Associate Medical waters to accomplish that. “There’s so Pescatore is particularly fond of suppleDirector of the Atkins Center in New York, many little things you can do that are so menting with a group of three amino acids and has never looked back. Soon after, much better for you than this crazy stuff,” known as the branched-chain aminos. he wrote what I think is one of the best he says. “Having a green drink alkalizes “They really build up your metabolism, ” he books on feeding children—Feed Your Kids you immediately!” says, explaining that they increase Well. Shortly after Atkins died in 2003, Jonny Bowden, PhD, CNS, is a board-certified nutritionist and the bestselling author of 14 books, including Smart Fat: Eat More Fat, Lose More Weight, Get Healthy Now (written with Steven Masley, MD). Visit him at jonnybowden.com.

• MAY 2017

0HGLFDO *UDGH YV *HQHULF &ROODJHQ

AminoSculpt®

Collagen Powders

Big Collagen Pills

Sugary Collagen Chews

Bone Broth

Type 1 Liquid Peptides in Published Clinical Trials

1 1 1 1

Clinical-Strength Dose of Collagen (16,000 mg)

)O 2]

&XSV

Collagen Peptides

102 Million Doses Over 35 Years of Medical-Use 4,700 Doctors, Hospitals and Health Professionals Original Pioneer in Patented Hydrolyzed Collagen Peptides

͵ǡ ͷǡ ͳͲǤ ǡ Ǥ ǯ ǡ ǯ ϐ Ǥ

“Liquid” Collagen is Superior

THIRD, doctors prefer peptides in “liquid” form. ǡ ǡ Ǧ Ǥ ǡ ǲenzymatically hydrolyzedǳ ȋ Ǧ Ȍ ǡ Ǥ Ǧ Ǧ Ǥ Ǥ ǡ ǯ

ŏ7KH 7URXEOH :LWK %21( %527+ Ő

ǡ ϐ Ǥ

The #1 Medical-Grade Collagen... ǡ AminoSculpt® Ͷǡ͹ͲͲ ͵ͷ Ǥ AminoSculpt® Ǧ ǡ ͳ ǣ 1 16 grams per ounce 1 Non-GMO ingredients 1 ϐ Ǧ 1 ϐ 1 Paleo-friendly ingredients 1 NO sugar, gluten, dairy, nuts, soy, or grains 1 Over 1,000,000 bottles sold 1 Ǧ ȗȗ

Find AminoSculpt Now

Visit: AminoSculpt.com/BN175 or call toll-free: 1-800-9899531, Dept. 2944.

ǡ ǡ Ǥ ǡ ǯ Ǥ ǯ ϐ Ǥ “Raw” and “Whole Food” are two things you don’t want your collagen to beǤ Ǥ ǯ Ǥ ǲhydrolyzedǳ ȋ Ȍ into peptides Ǥ ǡ ǡ ǡ ǡ ǡ Ǧ Ǥ

About the Author: Jim Caras has written and lectured on collagen for over 20 years. His book, “How to Completely Reshape Your Ǩǳǡ ϔ for rejuvenating and shaping the body.

ȗ Ǥ ǡ ǡ Ǥ Ǥ ©ʹͲͳ͹ Ƭ ǡ Ǥ ȗȗ Ǧ Ǥ Ǥ Ǥ

hotBUYS/

NE W & NOTABLE

Had to Share! New products that really “wowed” us Hot Hot Hot

A comforting cup of hot broth is nothing new. But now that research has uncovered bone broth’s benefits for joints, skin, and digestive health, it’s becoming a trendy choice for health-conscious consumers. We like Jarrow’s Beyond Bone Broth, which provides the incredible nutrition of homemade bone broth in a convenient powder. This savory drink mix supplies a concentrated range of vitamins, minerals, and compounds including bioactive type I and type II collagen peptides, cartilage chondroitin sulfate, calcium, marine minerals, and silicon. Just mix a heaping scoop with hot water and enjoy.

Memory Booster

“Senior moments” (forgetting small things, such as where you left your car keys) is a phenomenon that tends to become more frequent as we age. Could avoiding these memory blips be as simple taking a daily supplement? Clinical research shows that silk protein hydrolysate, the key ingredient in Natrol Cognium, may improve memory and cognition in as little as four weeks. In studies, it was shown to work by increasing blood flow and glucose to the areas of the brain responsible for memory and cognition, while also protecting the brain from free-radical damage.

Seize the Daiya

You may be lactose intolerant, vegan, allergic, or simply living a healthy lifestyle, but don’t tell your taste buds that. They still crave a gooey grilled cheese or pizza dripping with molten mozzarella. Now you can tantalize (and trick) your taste buds with Daiya’s seven deliciously dairy-free new products—Slices, Cutting Board Collection Shreds, Salad Dressings, Pepperoni-Style Gluten-Free Pizza, Greek Yogurt, and Deluxe Cheeze Sauce. Seriously,

you won’t be able to tell the difference, and many people (even hardcore dairy lovers) prefer Daiya cheese over the real thing. Plus, they’re soy- and glutenfree, and made with natural ingredients such as pea protein and coconut oil.

Cookie Bar Bliss

Have you been a good boy or girl? You deserve a cookie! Now you can get a dose of good-for-your-skin collagen just by enjoying a yummy cookie bar. NeoCell Collagen Cookie Bars (in Chocolate Chunk and Peanut Butter Crunch) are chewy, sweet

and satisfying—with only 2 grams of sugar and 13 grams of protein. They’re great as an after-workout reward or guilt-free dessert. And you can feel good knowing you’re also surreptitiously supplementing with collagen, known to benefit skin and joints.

Pure and Simple Toxin exposure (from pollutants, pesticides, etc.) is unavoidable, and can accumulate within our bodies over time. Ready to detox? A new line of cleansing and detoxification products, expertly formulated by noted health authority Michael T. Murray, ND, makes it easy. The Enzymedica Purify line—10 Day Complete Body Cleanse, Daily Regularity, Pomegranate Lemonade Fiber Drink, Liver Detox,

and Activated Coconut Charcoal+—addresses different detoxification needs in clearly labeled, targeted, no-brainer formulas.

• MAY 2017

checkOUT/

GUIDE TO CUT TING - EDGE SUPPLEMENTS

Energy Essential Carnitine can help put the pep back in your step, but that’s just the tip of the iceberg for this versatile nutrient ///BY VERA TWEED If energy drinks are among your favorites, you may be getting some carnitine with each swig, because it’s a popular ingredient in energy and workout formulas. And it has many more uses, including improving heart function, relieving leg pain from poor circulation, helping to control blood sugar, restoring energy in chronic fatigue syndrome, enhancing male fertility, and improving memory, mood, and attention problems. Why does carnitine do so many things? Because it’s in nearly every cell of the human body and enables a basic process that keeps us alive and kicking: energy production.

What Is It? Carnitine is an amino acid named after the Latin word for meat, “carnus,” since meat is its richest food source. It’s classiﬁed as a “conditionally essential” nutrient, which can be a bit confusing. Essential nutrients, such as basic vitamins and minerals, are those the human body can’t live without and can’t make by itself, so they must be obtained from food. In the case of carnitine, our bodies can make it from two other amino acids, lysine and methionine, but may not make enough. A rare genetic disorder can interfere with normal carnitine production, and some antibiotics and health conditions can impair its absorption. In such cases, the deﬁciency can be life threatening or severely debilitating, and doctors prescribe carnitine supplements. For everyone else, the “conditional” aspect of carnitine is less clear: if your

• MAY 2017

body makes enough, FOOD SOURCES OF CARNITINE you don’t need more, FOOD SERVING SIZE CARNITINE CONTENT but if your body doesn’t IN MILLIGRAMS (mg) make enough, you do. Unfortunately, there Beef steak 4 oz. 56–162 are no governmentGround beef 4 oz. 87–99 recommended daily Whole milk 1 cup 8 intakes of the nutrient 4 oz. 4–7 Codfish to use as a guideline. But what we do know Chicken breast 4 oz. 3–5 is that the body needs Cheddar cheese 2 oz. 2 adequate amounts of 1 slice 0.1 Whole wheat bread vitamin C, iron, niacin, Asparagus ½ cup 0.1 and vitamin B6, as well as lysine and methionine, in order to make carnitine. And acetyl-l-carnitine, which is more easily since most Americans don’t eat a perfect absorbed by the brain. Some uses of the diet, chances are that most of us are two forms overlap, but overall, acetyl-llacking at least some of these required carnitine is generally taken for symptoms relating to the brain and nervous nutrients. system, while l-carnitine is used to enhance physical function, including: How It Works Carnitine is sometimes described as a fat burner but that doesn’t mean it’s a * Endurance and sports performance weight-loss elixir, as the fat burning hap* Heart conditions pens on a cellular level. More speciﬁcally, * Blood vessel and circulation problems carnitine enables cells to convert fat into * Unhealthy cholesterol levels energy. The heart, for example, needs * Anorexia to burn fat for at least 60 percent of its * Diabetes energy, and skeletal muscles and the brain * Chronic fatigue syndrome are other big consumers of fat as fuel. * Overactive thyroid Equally important, carnitine removes the * ADD toxic by-products of energy production from cells. Without enough carnitine, On the other hand, acetyl-l-carnitine is energy production isn’t optimum and can usually used to improve: contribute to a variety of symptoms. * Memory problems Two Types of Carnitine * Depression in older people Supplements may contain l-carnitine or * Alzheimer’s disease

* Diabetic nerve pain * Down syndrome * Nerve pain related to AIDS drugs * Facial paralysis * Lyme disease * Infertility in men * Peyronie’s disease

Relieve Your Anxiety and Stress …Fast! *†

Carnitine and Thyroid Function High doses of carnitine can interfere with thyroid hormones and can contribute to low thyroid. But for an overactive thyroid, it can be an eﬀective alternative treatment to drugs or surgery.

False Alarm Over the longer term, research has found that carnitine is beneﬁcial for the heart, but a few years ago, one study raised concerns that the nutrient may be the culprit in higher rates of heart disease among red-meat eaters. More recent research, however, shows that this risk is actually related to an imbalance of gut bacteria. To help prevent such an imbalance, it’s helpful to choose meat without antibiotics, hormones, pesticides, and herbicides (found in industrial animal feed), and to take probiotic supplements that contain a variety of beneﬁcial bacteria.

product PICKS Irwin Naturals Brain Awake

Diamond Herpanacine Diamond MIND

Whether it’s the nervous ﬂutter of butterﬂies in your stomach, sweaty palms before a big speech, or sleepless nights due to looming deadlines, everyone experiences the symptoms of anxiety at some point.† But when occasional stress and fear stop you from doing the things you love, it’s time to reclaim your life with AnxioCalm®, a clinically studied formula that can offer you relief in just hours.*†

Non-drowsy. Non-addictive. Safe for adults and children over 4. MRM Acetyl L-Carnitine Lemonade Flavor

EuroPharmaUSA.com 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.

MONEY-BACK GUARANTEE † Relieves occasional anxiety and stress. *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.

asktheNATUROPATH/

ANSWERS TO YOUR HE ALTH QUESTIONS

Antihistamine Alternatives When used long-term, antihistamines dry out not only your mucous membranes, but also your brain ///BY EMILY A. KANE, ND, LA C

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.

: I’ve had horrible allergies most of my life. My doctor has me on antihistamines,

prescription and over-the-counter. I’ve been taking them for years, but I want to try a more natural approach, and I’m scared about the long-term risks of antihistamine use. Thoughts? —Jack B., Philadelphia

Histamine is a naturally occurring chemical that is secreted by the body when mucous membranes are confronted with some kind of irritant. Histamine causes a rush of white blood cells and fluid to the affected area, and this natural reaction causes short-term swelling and congestion as it attempts to flush out the irritant. If exposure persists—as in the case of allergies or dusty/moldy environments— this histamine response becomes prolonged, making the “cure” seem worse than the cause. This is why antihistamines are a $30 million-a-year industry in the U.S. These medications block histamine, thus preventing immune responses from engaging, and delaying the body’s ability to heal from an acute exposure to irritants.

Brain Drain Despite label warnings, many people take antihistamines quite liberally. And that’s a problem, because when used long-term (one study cites more than 180 days), antihistamines can dry out not only your mucous membranes, but also your brain. The brain is happiest when fed with high-quality fats such as avocado, coconut oil, and wild salmon, along with a lowglycemic diet; plenty of water, sleep, and exercise; and minimal amounts of “screen time,” especially late at night. In other words, keeping your brain happy is not so diﬀerent from keeping the rest of your body happy. But there is a special feature of the brain: namely, that it is made mostly of moist fat. One reason our brains start to degrade as we age is

• MAY 2017

Apple a Day Keep the doctor away and allergies at bay with quercetin, a nutrient derived from apple skins.

that nerve/brain healing factors like the steroid hormones (estrogen, testosterone, progesterone, and the pre-hormones vitamins A, D, E, and K) decline. And drying the brain out with antihistamines only makes matters worse. Long-term exposure to antihistamines is thought to lower the primary neurotransmitter in the brain, called acetylcholine, and has been linked to elevated risk of Alzheimer’s disease and other forms of dementia—and the longer the exposure, the greater the risk.

Anti-Allergy Foods & Nutrients If you’re a chronic antihistamine user, know that there are healthier options that can be just as effective. Bioflavonoids are my favorite mast-cell wall stabilizers, and will delay the “histamine-dumping” effect of irritating exposure. Quercetin (usually derived from pigments in apple skins and the inner skins of red onions) is also extremely helpful. The ideal way to take quercetin is with a coconut drink—the good fat in coconut makes quercetin more bioavailable. Turmeric

is another excellent remedy for reducing inflammation associated with allergies, and it is synergistic with quercetin. Incorporating yellow and orange foods such as squashes and carrots into your diet can also help reduce your allergic response, as can eating apples and red onions regularly. Other good food choices (those rich in bioflavonoids and/or quercetin) include strawberries and other berries, cherries, red bell peppers, spinach, broccoli, mango, pineapple, and oranges. These foods are also good sources of vitamin C, important for allergy relief. Reducing or eliminating white flour and sugar from your diet will also improve your “tolerance” to irritants that are inevitably part of the daily environment. Sugar and bleached flour massively depress the immune system. And if your immune system is depressed, you will have even less capacity to manage mucous membrane irritants. Do you have a question for Dr. Kane? Email it to editorial@ betternutrition.com with “Ask the ND” in the subject line.

7WAYS/

SE A SONAL TIPS & REMEDIES FOR HOLISTIC LIVING

Seven Ways to Prevent a Stroke The first warning sign of stroke is often a stroke, so it’s never too early to start thinking about prevention ///BY LISA TURNER Strokes are the fifth-leading cause of death in the United States, and they’re not just a problem for the elderly; unlike other forms of cardiovascular disease, strokes are increasing among younger people. In fact, from 2010 to 2014, the rate of stroke increased by 147 percent in people ages 35–39, compared to rates from 1995–1999. And while strokes aren’t always fatal, they can have life-changing effects, including problems with balance, communication, and cognition, or changes to vision, emotions, and behavior. Like other forms of cardiovascular disease, strokes are largely preventable. Here’s how to protect yourself:

Did You Know?

Walking 30 minutes a

day, six times per week, Kick the salt. A highcan lower a woman’s sodium diet increases stroke risk by 30 * Even if you don’t eat percent. blood pressure, one of the biggest processed foods, a pinch risk factors for stroke. Over time, here and a dash there add excessive pressure can damage up. Toss your salt shaker, and arteries in the brain, making them more look for salt-free seasoning substitutes susceptible to bursting or clogs. According made with herbs, garlic powder, and to the World Health Organization, high spices to add flavor at the table. blood pressure can more than double your * Stock up on seasonings for cooking chances of having a stroke. Additionally, that add flavor without sodium. Good studies show that lowering sodium intake choices include onion powder, red chili can reduce stroke risk by 24 percent. So flakes, garlic granules, fresh ginger root, kick your salt habit; shoot for less than dried rosemary, and sage. Or season 2,300 mg per day with a few simple tips: with curry powder. It’s high in turmeric, a spice that may protect the brain against some of the effects of stroke. Taking * Avoid processed foods. Chips, crackers, processed meats, and fast foods are the turmeric and garlic, particularly Aged Garlic Extract, in supplement form can single highest source of sodium in most help promote both cardiovascular and people’s diets, and a cheeseburger and brain health. fries at most drive-through restaurants will add 1,000 mg of sodium or more to your daily intake. Get moving. Commit to daily exercise, even if it’s just a 30-minute * Watch out for hidden sources of salt. Pasta sauce, salad dressings, canned walk (or two 15-minute walks). A study of soups, barbecue sauce, and other 40,000 women found that walking for at condiments may have as much as 1,000 least 3 hours a week reduced their risk of mg of sodium per serving—almost half stroke by 30 percent. The reason: when of the recommended upper limit. you exercise, you strengthen the heart

• MAY 2017

muscle, making it more eﬃcient at pumping blood, with less pressure. Exercise also reduces weight and lowers cholesterol, other risk factors of stroke. What’s the best way to move? Brisk walking is convenient and universally accessible, and you can vary the intensity and speed. Other good choices: hiking, swimming, dancing, and bicycling.

Love your salads. An analysis of data from more than 250,000 participants showed that eating more antioxidant-rich fruits and vegetables is linked with reduced risk of stroke. The greatest benefits occur at five servings or more per day—easy to do with a hefty salad. Focus on nutrient-dense selections, such as baby spinach, broccoli, arugula, carrots, blueberries, beets, and pears. And how you dress your salad makes a difference. The best choice is olive oil, which protects against all kinds of cardiovascular disease, including stroke. In one study, people over the age of 65 who regularly use olive oil reduced stroke risk by 41 percent. Omega-3 fats, found

7WAYS/

SE A SONAL TIPS & REMEDIES FOR HOLISTIC LIVING

Get as much of your calcium as possible from dietary sources such as yogurt, milk, kale, broccoli, and sesame seeds.

in walnuts, fatty fish, and flax seeds, also lower inflammation and reduce the risk of stroke. And avoid saturated animal fat and trans fats; both are linked with an increased risk of stroke.

Calm down. If you’re an aggressive, short-tempered sort, you’re a candidate for stroke, as well as heart attack and other cardiovascular disease. In one study, stressed-out, short-tempered people were twice as likely to suffer a stroke—increasing the risk as much as smoking. Additionally, people with antagonistic personality traits may have increased thickening of arteries in the neck, a significant risk factor for stroke. And one study found that a more active amygdala, the part of the brain that’s activated during stress, is linked with a higher risk of stroke. So chill out. Meditation, tai chi, and yoga calm the nervous system and soothe stress. Biofeedback can help you learn what triggers you, and how to control it. Even a walk in a garden has been shown to lower levels of psychological stress. Or try a calming supplement such as passionflower, valerian, L-theanine, or magnesium. And phosphatidylserine (PS) has been shown to measurably reduce stress.

Eat more beans. They’re one of the best sources of potassium, linked with reduced risk of stroke. In one study, people who had low dietary intake of potassium experienced a 28 percent higher risk of stroke. In another study, the risk of stroke decreased by 11 percent for every 1,000 mg per day increase in

potassium intake—about the amount in a cup of beans. As a bonus, beans are also loaded with ﬁber, which is signiﬁcantly associated with lower risk of stroke. Other potassium-rich foods include tomato sauce, beets, Swiss chard, white potatoes, sweet potatoes, avocados, yogurt, dried apricots, spinach, and bananas. To get more potassium in your diet, start your day with a smoothie made of banana, avocado, spinach, and yogurt; whip up a white bean soup with tomatoes, potatoes, and Swiss chard; or snack on a baked sweet potato or a few dried apricots.

Watch your sugar. High sugar intake is linked with increased risk of stroke and other diseases. In one study, people who got 17–21 percent of their daily calories from added sugar had a 38 percent higher risk of dying from cardiovascular disease, including stroke. And the risk more than doubled for people who ate 21 percent or more of their calories from sugar. High-fructose sweeteners, including agave syrup, have also been linked with high blood pressure. The Heart and Stroke Foundation recommends that no more than 10 percent of total calories per day come from added sugars, with 5 percent being a better target. Say goodbye to sugar with these simple tips:

* Purge your pantry. Get rid of sugary *

snacks, and stock your fridge with b erries, oranges, and other fruit. Swap soda for seltzer. Combine freshsqueezed grapefruit juice, pomegranate juice, or red grape juice with sparkling water for a stroke-preventive substitute. Use stevia or xylitol. Try stevia-sweetened soft drinks, or use xylitol or stevia to sweeten beverages, yogurt, or cereal.

Be careful with calcium. We’ve been taking calcium supplements for years, but recent research suggests they may raise the risk of heart attack and stroke by encouraging plaque buildup in arteries. The same isn’t true for dietary calcium, which appears be protective. In one study, researchers found that the risks of calcium supplements outweighed the beneﬁts for bone health. The reason: many forms of supplemental calcium don’t make it to the bones, instead accumulating in soft tissues and contributing to plaques that increase stroke risk. Which is not to say that calcium isn’t important, but it should be taken properly. To protect both your heart and bones, avoid calcium supplements made from oyster shell, bone meal, or dolomite, and choose bioavailable forms such as calcium citrate or citrate-malate. Always take calcium with its complementary nutrients— magnesium, vitamin D, and vitamin K2—to be sure it’s properly utilized. And get as much of your calcium as possible from dietary sources such as yogurt, milk, kale, broccoli, and sesame seeds.

product PICKS Nature’s Answer Turmeric-3 Liquid

Source Naturals Calm Thoughts (with L-theanine)

Wakunaga Kyolic Omega-3

Lisa Turner has been researching and writing about nutrition for almost 20 years. She’s the author of five books on food and nutrition, including Mostly Macro and Meals That Heal. Visit her online at inspiredeating.com.

• MAY 2017

Feel Like Yourself Again with Thyroid Care™

• Thick, lustrous hair • Restored energy and mood • Healthy metabolism and weight management† • Enhanced focus and concentration • Immune health support • Healthy hormone levels for overall well-being!* Your thyroid works hard. Give it some extra support with Thyroid Care, a one-of-a-kind formula that provides key nutrients for proper thyroid hormone production. Take it daily to experience added energy, more beautiful hair, and healthy weight management*— all the things that make you feel like a new YOU.*

† In conjunction with a healthy diet and exercise regimen.

*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.

EuroPharmaUSA.com MONEY-BACK GUARANTEE

naturalBEAUTY/

PURE INGREDIENTS FOR SKIN & BODY

Face Scrubs to Leave You Glowing If you want beautiful skin, you need a great face wash and exfoliator for your skin type—here are a few of our favorites /// BY SHERRIE STRAUSFOGEL A gentle cleanse rids your skin of dirt, oil, debris, makeup, and pollution. Use a cleanser ﬁt for your skin type—gel to clarify oily and acne-prone skin, milky lotion for normal and sensitive skin, and creamier lotions and oils for dry and mature skin. If you want to reﬁne the appearance of dull, dry, lusterless skin, you need a second step—exfoliation. When you exfoliate, you scrub away the dead surface layer of cells, which not only improves skin texture, but also stimulates circulation and encourages toxins to escape through the unclogged pores. When skin

is clean and exfoliated, it can absorb the beneficial ingredients in treatment and moisturizing products much more effectively. It takes young skin 25 days to renew itself naturally by shedding dead cells and generating new ones. As skin matures, this process slows down. This causes a buildup of dry, dull flakes that give skin a rough, uneven texture and aged appearance. All you need to do to bring back a healthy glow is scrub gently. Exfoliating your skin once or twice a week will reveal the smoother, softer new skin beneath the dead cells.

Polish your skin with Earth Science Apricot Gentle Facial Scrub. This soap-free, moisturizing cleanser lightly exfoliates with walnut shell powder, oat flour, and sugar cane. Apricot kernel oil and orange, lemon, and bilberry extracts leave skin soft and smooth. Use daily to prevent blemishes caused by clogged pores.

Gently eliminate dirt, oil, and makeup with Home Health Everclēn Facial Cleanser. Formulated with plantbased ingredients that leave skin feeling clean and soft, it won’t clog pores, and it’s also hypoallergenic, nonirritating, non-GMO, and vegan-friendly.

Buff and brighten your skin with Andalou Naturals Chia Omega + C Radiant Skin Polish. Apple and grape stem cells provide energized antioxidant defense, an eight-berry complex supplies vitamin C, omega-rich borage seed and flax seed oils moisturize, and micropolishing chia seed and walnut powders slough away surface cells for even tone and smooth skin.

Get your glow on with Derma E Microdermabrasion Scrub. Detoxifying Dead Sea salt buffs away dullness and smooths wrinkles, roughness, and acne scars, while refreshing lime, lemon, and sweet orange essential oils soften and invigorate skin.

Illuminate and firm a dull complexion with NOW Solutions Clarify & Illuminate Age Transformation Cleanser. The gel contains Mitostime, a brown algae extract that has been shown to help reduce signs of aging, as well as hydrating marine collagen, moisture retaining allantoin and Manuka honey, and extra virgin olive oil.

Remove dirt, oil, and makeup in one step with MyChelle Dermaceuticals Quick Clean Micellar Water. This gentle cleanser has strawberry and kiwi extracts and botanicals to nourish and revitalize skin.

try it!

MyChelle Dermaceuticals is giving away 35 bottles of Quick Clean Micellar Water! To enter, email your name and address to community@ MyChelle.com.

6 5

• MAY 2017

If exfoliating leaves your complexion looking raw and irritated, chances are you’re using a scrub with large, abrasive particles. Instead, choose a scrub that obtains its exfoliating action from such natural ingredients as almond or walnut powder, chia seed powder, ground apricot kernels, sugar cane, dead sea salt, or fruit enzymes that dissolve surface cells with natural alpha hydroxy acids. The ideal product should remove dead cells and prevent water loss (look for honey, borage oil, jojoba, glycerin, or hyaluronic acid). Exfoliation can leave the skin sensitive, so be sure to use a lotion or cream afterward to moisturize and rehydrate. Adding just one small step to your skin care routine can make your skin glow.

TIPS TO GET THE BEST RESULTS FROM FACIAL EXFOLIATORS * Choose an exfoliator that is

specifically designed for the face. Body scrubs are too coarse.

* Wet your face before exfoliating. * Use circular motions when applying the exfoliator.

* Avoid the eye area. * After using the exfoliator, apply a moisturizer.

* Do not use an abrasive exfoliating product if your skin is sensitive or if you have blemishes or cuts.

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.

Award-winning formula, now in a liquid! With tart cherry juice concentrate and supportive herbs, Gouch! Liquid helps you maintain healthy uric acid levels.* It is formulated to support healthy uric acid metabolism, nourish the kidneys and support healthy immune system function.* Gouch! Liquid helps bring your body back into balance.*

Tc Ay FROM A GLOBAL PERSPECTIVE | NOTES FROM OUR FORMULATORS Cherries and ginger are well respected in Chinese traditions as foods that help maintain health. Couch Grass has been used since classical Greek and ancient Roman times and is approved for use in the German Commission E Monographs. Ayurvedic traditions include Boerhavia diffusa (known as Punarnava) to support the kidneys and liver as well as nourish the immune system. Also available in capsules

Nurturing Whole-Body Balance Quality and Purity Guaranteed

Questions? 888.453.5058 support@reddremedies.com Redd Remedies, Bradley, IL 60915 reddremedies.com *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. *The

Ayurvedic

HERB GUIDE These seemingly magical botanicals have been an integral part of Ayurvedic healing for thousands of years—here’s how they work and what they can do for you /// Vera Tweed

• MAY 2017

yurveda, India’s traditional system of healing, uses more than 5,000 different herbs. Some of these are especially versatile and well-matched for resolving many common problems that we encounter today, and have become popular remedies and preventive supplements for a variety of conditions. “Ayurveda is about balance,” says Virender Sodhi, ND, founder of the Ayurvedic and Naturopathic Medical Clinic in Bellevue, Wash. “Balance in sleep, balance in food, balance in exercise activity, sexual activity, all those things, and when you have created a balance, everything functions properly in the body.” The first doctor to be certified both in naturopathic medicine in the U.S. and in Ayurvedic medicine in India, Sodhi has treated thousands of patients using these principles, producing some remarkable results. One patient arrived while waiting for a heart transplant, and after a six-month regimen of an Ayurvedic heart formula, with arjuna as the main herb, the patient no longer needed the transplant. Another had arteries that were 60–70 percent blocked, as a result of fibromuscular dysplasia. After a year of taking arjuna plus a combination of curcumin and CoQ10, she underwent a CAT scan that found her arteries were clear. Others have corrected underlying imbalances that led to high blood pressure, and no longer need medication for hypertension; some resolved other chronic conditions. Many Ayurvedic herbs have some similar mechanisms of action, such as reducing harmful chronic inflammation, but each also has unique qualities. To harness their power in different situations, these are Sodhi’s top herbal picks:

did you know.... holy basil

(pictured here) is a traditional Ayurvedic remedy for colds and flu, and is also used to relieve asthma, seasonal allergies, and stress.

MAY 2017

•

Ashwagandha Especially helpful for anxiety, stress, and adrenal dysfunction, ashwagandha can be an alternative to anti-anxiety and antidepressant medications. It lowers inﬂated levels of the stress hormone cortisol, and enhances natural levels of testosterone and DHEA, hormones that help maintain overall strength and muscle mass. It also calms harmful levels of inﬂammation.

Arjuna Also called Terminalia arjuna, this herb relieves angina, the chest pain related to heart disease, by relaxing and widening blood vessels in a way similar to nitroglycerin. It also strengthens blood vessels and makes them more elastic, and enhances collagen levels. Arjuna can be taken to treat or lower the risk of developing heart disease.

Curcumin Best known as a powerful natural remedy for chronic inﬂammation, curcumin (an extract of turmeric) relieves arthritis and other pain, cleans arteries, relieves depression, helps with indigestion, and may relieve symptoms of PMS and many inﬂammatory conditions, such as Crohn’s disease and ulcerative colitis. It’s also used to reduce cancer risk and enhance cancer treatment.

Triphala A classic Ayurvedic combination of three Indian herbs (haritaki, bahera, and amla, sometimes spelled slightly diﬀerently), triphala is used to enhance digestion and regularity, and helps good bacteria to ﬂourish in the gut.

Amla One of the herbs in triphala, amla is also used on its own for rejuvenation, especially in cases of anemia or a weak immune system. It can be helpful for frequent colds or ﬂu, ongoing cough, bronchitis, or upper respiratory tract infections. Amla is also used in conjunction with chemotherapy or radiation treatment for cancer.

• MAY 2017

A remedy for fungal, bacterial, and viral infections, neem is especially useful in preventing and treating shingles and the associated nerve pain.

TURMERIC AND CURCUMIN:

What’s the Difference? Among the top-selling supplements of the past few years, turmeric powder and curcumin come from the same plant, so it’s easy to get them confused. Here’s the difference: TURMERIC is a plant. Its root is ground into a powder to make “the golden spice” that imbues many Indian dishes with a yellow color. In India, where there is a much lower incidence of most lifestyle diseases than in the United States, turmeric is traditionally consumed in most meals, starting in childhood. CURCUMIN is the chief health-promoting component of

the turmeric plant, making up no more than about 3 percent of the root. Curcumin in supplements is a concentrated extract designed to work more quickly than the whole turmeric root. “I have yet to find a single disease of any type for which curcumin has not been studied,” says Ajay Goel, PhD, professor at Baylor Research Institute in Dallas, who has been researching natural substances for about 25 years. And, he adds, more than 10,000 studies document the benefits of curcumin. Goel recommends routinely eating turmeric as a spice to enhance overall, longterm health. However, he says, “If you’re intending to find a cure or to get relief from something immediate, then you have to take curcumin.” Otherwise, the concentration of curcumin in turmeric may not be sufficient to deliver quick results. In India, he says, these are some traditional Ayurvedic remedies:

Mix 1 teaspoon of turmeric powder in a cup of full-fat milk and drink it to relieve an upset stomach, a headache, an oncoming cold, or other ailments. They key is to mix turmeric with a fatty liquid, to aid absorption.

For cuts and scrapes, put turmeric powder under a bandage to prevent infection and speed healing.

Turmeric powder can be added to smoothies or any other food.

One of the worldâ&#x20AC;&#x2122;s leading authorities on natural medicine, Dr. Murray has literally written the Textbook of Natural Medicine as well as The Encyclopedia of Natural Medicine.

A New Paradigm in Cleansing / Detox!

Daily Regularity Formulated by

Dr. Michael Murray

Author of over 30 books featuring natural approaches to health

Coconut Charcoal Formulated by

Dr. Michael Murray

Author of over 30 books featuring natural approaches to health

Liver Detox Formulated by

Dr. Michael Murray

Author of over 30 books featuring natural approaches to health

m pPM

Complete Body Cleanse Formulated by

Dr. Michael Murray

Author of over 30 books featuring natural approaches to health

enzymedica.com/purify

Boswellia

Holy Basil

Rauwolfia

Also known as Indian frankincense, boswellia is an anti-inﬂammatory herb used to relieve pain and other symptoms of arthritis and other “-itis” conditions, as well as for asthma, hay fever, sore throat, menstrual cramps, stomach pain, and even pimples. It can be combined with other Ayurvedic herbs.

Taken as a tea, holy basil is a traditional Indian remedy for colds and ﬂu, and is also used to relieve other respiratory infections, asthma, and seasonal allergies, as well as to counteract stress and anxiety. It can often be found in combination herbal formulas.

Less common in the United States than the other herbs mentioned here, rauwolfia is a natural remedy for high blood pressure. Stiff or hardened blood vessels make blood pressure rise, and rauwolfia works by making blood vessel walls more elastic, thereby restoring healthy blood flow and pressure.

Shatavari

A remedy for fungal, bacterial, and viral infections, neem is especially useful in preventing and treating shingles and the associated nerve pain, as well as ringworm. It should always be taken with food, as it lowers blood sugar, and can drive levels too low if taken on an empty stomach.

Although it can be used by both men and women to strengthen the reproductive system, shatavari is best known as a female tonic that balances hormones. The herb enhances fertility, reduces vaginal dryness during and after menopause, and reduces hot ﬂashes.

Neem

Gymnema Sylvestre A go-to herbal remedy for elevated blood sugar and diabetes, gymnema sylvestre can also treat polycystic ovary syndrome. It helps reduce insulin resistance and improve metabolism of sugar and starch, and can even help with weight loss.

Ayurvedic Basics: BEYOND HERBS Ayurveda literally means knowledge (veda) of life (ayu). For lasting health, Sodhi recommends following these basic principles: Sleep from 10 p.m. until 6 a.m., in tune with the earth’s natural rhythms. Eat food that is locally in season, as it provides nutrients that are essential during each time of year. Don’t drink water with meals, as it dilutes stomach acids that are essential for good digestion. Don’t eat fruit or sugary foods with meals, as sugar interferes with digestion. When eating, avoid distractions such as watching television or using electronic devices. Share meals with people whose company you enjoy. Walk regularly, as walking is the most therapeutic form of exercise throughout life.

SHOPPING FOR AYURVEDIC HERBS: FIVE GREAT FORMULAS TO TRY

Gaia Herbs Holy Basil Leaf

Health Direct restoreIT (with ashwagandha)

3 4.

Himalaya Herbal Healthcare Amla

4 5.

Organic India Triphala

5 6.

Terry Naturally CuraMed (with curcumin)

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.

• MAY 2017

UTERINE AND BREAST HEALTH. NORMAL FIBRIN ACTIVITY. HORMONE BALANCE. DONâ&#x20AC;&#x2122;T PLAY ROULETTE WITH YOUR HORMONE AND REPRODUCTIVE HEALTH.

Fibrovera is a specialized enzyme and botanical blend designed by a team of experts to support uterine and breast health for women suffering from hormonal irregularities and reproductive health concerns. This gentle option offers women the opportunity to feel calm and balanced by supporting normal hormone levels as well as providing relief from occasional discomfort associated with menstruation and menopause. Trust the well-researched and clinically supported ingredients of Fibrovera to maintain a healthy reproductive system and bring balance back to your hormone levels. Learn more about how science, stats, and standards play a role in supplement selection and why you should always CHECK3 at arthurandrew.com/check-three or call (800) 490-1566.

*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.

Life happens. But Kyo-Dophilus® is always there for me and my family. When stress, travel, icky weather and antibiotics bring on the sniffles and intestinal yuckiness, our balance of good and bad bacteria is thrown off.* When I think that 70 percent of the immune system is in our digestive tract, that means keeping our immune system strong partly comes down to making sure we’re supporting our intestinal health as well. That’s why probiotics are so important.* I take Kyo-Dophilus, a heat-resistant blend of beneficial bacteria shown to support healthy digestion and a strong immune system. It’s guaranteed stable at the time of consumption so I know we are getting live and active cultures. And because it doesn’t need to be refrigerated, it’s as convenient as it is effective.*

So, c’mon life, bring it on. We’re ready for you!

Effective. Convenient. Kyo-Dophilus. Call 1-800-421-2998 for a FREE SAMPLE or email info@wakunaga.com Wakunaga of America Co., Ltd., Mission Viejo, CA 92691 (800) 421-2998 www.kyolic.com *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Kyo-Dophilus® is a registered trademark of Wakunaga of America Co., Ltd.

CERVICAL DYSPLASIA & CERVICAL CANCER: NATURAL THERAPIES FOR TREATMENT & PREVENTION

A naturopath shares what has worked with her clients for cervical dysplasia and cervical cancer—two common concerns for many women /// Marita Schauch, ND, BSc

ervical dysplasia refers to pre-cancerous changes in the cells on the surface of the cervix. If left untreated, cervical dysplasia can progress into cervical cancer—the second-most-common cancer in women ages 20 to 39. However, Pap tests have greatly increased the ability to identify cervical dysplasia before this change occurs. Cervical cancer is also one of the most common causes of cancer deaths among women in the developing world due to limited access to health care such as Pap tests. The majority of cervical dysplasia cases are caused by the human papilloma virus (HPV); however, not all women with the virus will develop cervical dysplasia or cervical cancer. There are more than 100 HPV subtypes that have been identiﬁed and categorized, more than 30 of which can infect the genital area. MAY 2017

•

Vitamin E is a potent antioxidant, and low levels of this nutrient have been associated with all stages of cervical dysplasia. Supplementing with vitamin E is associated with a decreased risk. Signs & Symptoms k Vaginal bleeding after intercourse, between periods, or after menopause k Watery, bloody vaginal discharge that may be heavy or have a foul odor k Pelvic pain during intercourse

Food Factors A diet high in fruits and vegetables has been found to be protective against cervical cancer and dysplasia. Foods high in vitamin C, selenium, carotenoids, and vitamin E should be included as part of every woman’s diet. k Vitamin C: papaya, kiwi, peppers, oranges, broccoli, Brussels sprouts, grapefruit, strawberries, and cantaloupe k Selenium: Brazil nuts, ﬁsh, turkey, barley, shrimp, lamb, and scallops k Vitamin E: Sunﬂower seeds, almonds, spinach, Swiss chard, turnip greens, papaya, mustard greens, and asparagus k Carotenoids: Carrots, squash, collards, tomatoes, sweet potato, pumpkin, spinach, and kale

MOTHER’S DAY

GIVEAWAY!

Join us May 8–14 as we celebrate Women's Health Month—and all things mom-related. Enter daily at betternutrition.com for your chance to win women's health supplements, books, and beauty products!

Key Supplements Folate: Studies have shown

a connection between folate deﬁciency and an increased risk of cervical dysplasia. In two separate double-blind trials and one uncontrolled trial, doses of 5–10 mg per day for one to three months were found to be eﬀective for cervical dysplasia in women taking oral contraceptives. Dosage: 2–10 mg daily for treatment, or 1–3 mg for prevention. Editor’s pick: Life Extension High Potency Optimized Folate Vitamin C: Vitamin C exerts

both anticancer and antiviral eﬀects. It’s also involved in collagen synthesis and helps to detoxify potential carcinogens. Dosage: 1,000–5,000 mg daily to bowel tolerance. Editor’s pick: American Health Ester-C 1000 mg with Citrus Bioflavonoids Vitamin B12—Methylcobalamin: Vitamins B12, B6, and folate help to decrease homocysteine levels. When elevated, homocysteine has been associated with an increased risk of cervical cancer. Methylcobalamin is the preferred form of B12 because it is utilized more eﬃciently in the body. Dosage: 1,000 mcg daily.

Editor’s pick: Emerald Laboratories B-Healthy

• MAY 2017

Carotenoids: Studies of

cervical dysplasia and carotenoids indicate that low concentrations of selected serum carotenoids (alpha carotene, beta carotene, lycopene, zeaxanthin, and beta cryptoxanthin) are associated with an increased risk of cervical dysplasia. Dosage: 75,000 IUs of mixed natural carotenoids twice daily for treatment, or 25,000–50,000 IUs for prevention. Editor’s pick: Nature’s Life Mixed Carotenoids Flaxseed and/or Pure Fish Oil: Essential fatty acids,

in the form of flaxseed or uncontaminated fish oil, decrease the formation of PGE2, a type of prostaglandin that acts as a messenger molecule to promote inflammatory pathways in the body. Some prostaglandins can actually inhibit cancer growth and support healthy immune function, while other prostaglandins promote cancer. Omega-3s (found in fish oil and flax oil) support the “healthy” prostaglandin pathways, preventing disease and abnormal cell growth. Dosage: Take up to 2 Tbs. of flax oil daily and/or up to 3,000 mg fish oil daily with a minimum of 1,000 mg of EPA and 600 mg of DHA. Editor’s pick: Nordic Naturals Omega Woman

THINGS THAT INCREASE YOUR RISK … THINGS THAT LOWER YOUR RISK … B Becoming sexually active before age 18 B Having multiple sexual partners or being sexually active with a man who has multiple sexual partners

B B B B B B B B B

B Getting routine Pap tests, at least every three to five years for a normal Pap and every three to six months for an abnormal Pap

B Quitting smoking B Minimizing alcohol consumption B Using alternative forms of birth control rather than oral

Giving birth before age 22 Smoking Compromised immune system

contraceptives (e.g., barrier methods such as condoms)

Low socioeconomic status

B Supporting healthy liver function—do a liver cleanse one

Family history of cervical cancer

to two times per year

Oral contraceptives

B Reducing stress through deep breathing exercises, yoga, and/or meditation

Obesity

B Exercising (a combination of cardio and weight-bearing

Poor nutrition Chlamydia infection, herpes simplex virus, or HIV

Vitamin E—Mixed Tocopherols: Vitamin E is a potent antioxidant, and low levels of this vitamin have been associated with an increased risk of all stages of cervical dysplasia. Supplementing with vitamin E to raise serum levels is associated with a decreased risk. Vitamin E also promotes tissue healing. Dosage: 400–800 IU daily.

Editor’s pick: Carlson Labs E•Gems Elite Selenium— L-selenomethionine:

Selenium is another important antioxidant that protects against many cancers, including cervical cancer. It is an important mineral for activating optimal immune functioning. L-selenomethionine is more bioavailable and more easily absorbed in the gastrointestinal tract. Dosage: 200–400 mcg daily. Editor’s pick: Solgar Yeast-Free Selenium 200 MCG L-Selenomethionine

exercise) at least 40–60 minutes per day, or at least three times per week

Zinc: This is another important immunitybuilding mineral. It also helps heal tissue. Dosage: 30 mg daily.

Editor’s pick: Garden of Life Vitamin Code RAW Zinc Probiotics—Lactobacillus acidophilus and Bifidobacterium spp.: Probiotics

are known to have an important role in the maintenance of normal flora in the gastrointestinal tract. They are also essential for the detoxification of excess estrogens from the body through the bowel along with dietary fiber. Probiotics also support optimal immune function, as 70 percent of our immune cells reside in the gut. Dosage: at least 10 billion CFU daily with food. Editor’s pick: NOW Foods Women’s Probiotic 20 Billion

Green tea extract: This has been shown to prevent and/or treat HPV-related lesions. Epigallocatechin-3gallate (EGCG) inhibits cervical cell proliferation and induces cell death (apoptosis) for cancer cells. It therefore possesses antitumor eﬀects. Dosage: 300 mg daily.

Editor’s pick: Country Life Green Tea Extract Indole-3-Carbinol (I3C): This

chemical compound is found in cruciferous vegetables, including cabbage, broccoli, Brussels sprouts, cauliﬂower, and kale. I3C has been shown to prevent abnormal cell growth and tumor progression. 13C increases the protective 2-hydroxyestrone without increasing the other harmful estrogens. Dosage: 300 mg daily. Editor’s pick: Natural Factors EstroSense

Marita Schauch, ND, BSc, practices medicine in Vancouver Island in Sidney, B.C., on Vancouver Island. She is the author of Making Sense of Women’s Health, from which this article has been excerpted, and coauthor of The Adrenal Stress Connection.

• MAY 2017

Cinco de Mayo SPA CUISINE

â&#x20AC;¢ MAY 2017

se e h t h t o wi c i x e of M vorites s r o v fla l fa a e n h t o i r t i Savo ns of trad s than e t a t o S d er ersi v Unitepre-summ n e h w t n d-do e iday ixcuse for a u, replete es, l o m h r m en vy dish ge te sli erfec a ayo m (a big

ayo ) is the p co de M heese-he timing M e d inco n Mexico pical Cin es, and c and the imsuit it is i But the tyfatty sauc ghtmare—close to swration, bash. tortillas, ’s worst ni it does so Mayo celeb or rice les f g as ater o de fried with healthy eagic, fallinp your Cinc ps vegetabalories. is the ecially tr r, lighten u that swa s fat and c is espn. This yea ired menu nd slashe e! seaso a spa-inspthe fiber, a o celebrat with hips, ups mething t R ONGTARE URNE T and c s really so LISA OTRNCHAI MITLLEY Y B E P K ’ y E t b N RK r a p hy g b y J E A N Tha IN TU hotog n

food

RO B st yli food st yling by p ro p

MAY 2017

•

Charred Pepper and Green Pea Guacamole Serves 8

Adding thawed frozen green peas slashes fat and adds fiber to this guacamole recipe. Charring peppers then removing the seeds adds flavor without blinding heat. If you’re using the grill for other recipes, just toss the pepper on the top rack and grill for 5 minutes per side, until evenly charred. Use poblano instead of jalapeño for a less-spicy, equally flavorful dip. Serve with cucumber slices, red pepper chunks, jicama chips, or regular chips for dipping. 1 large jalapeño pepper 4 large, very ripe avocados ½ small red onion, diced ½ cup chopped cilantro leaves 1 cup fresh or thawed frozen peas Juice of 2 small limes

1. On a gas range, set wire rack over burner, turn flame to high, and char pepper on all sides, turning once or twice with tongs. Alternatively, char pepper in oven under a broiler set on high. Transfer charred pepper to small bowl, cover with a dish towel, and lets stand 5 minutes, until just cool enough to handle. Rub off skin with dishtowel, then halve and remove seeds.

2. While peppers are charring, halve avocados, remove pits, and scoop flesh into a medium bowl. Add onion and cilantro.

3. Purée peas, lime juice, and charred pepper until smooth, and add to guacamole. Season to taste with salt and pepper, and serve. PER SERVING: 180 cal; 3g prot; 15g total fat (2g sat fat); 13g carb; 0mg chol; 10mg sod; 8g fiber; 2g sugars

• MAY 2017

Sweet Corn Gazpacho with Chipotle Crème Serves 8

This flavorful, slightly chunky gazpacho is topped with fresh sweet corn kernels for substance and flavor. A light drizzle of spicy chipotle sour cream—thinned with water to reduce fat and make for easy drizzling—completes the dish, with few calories. 1 lb. large red tomatoes, quartered 2 medium English cucumbers, peeled, seeded and cut into large chunks 1 medium green bell pepper, cored and cut into large chunks 1 small red onion, coarsely chopped 1 garlic clove, chopped 2–3 cups tomato juice, divided ½ cup Sherry wine vinegar 2 Tbs. extra-virgin olive oil ½ cup chopped cilantro leaves 2 large ears sweet corn, shucked, or 2 cups thawed frozen corn ½ cup sour cream or low-fat sour cream ½–1 tsp. chipotle powder, or 1 tsp. adobo sauce (from canned chipotle peppers), or to taste Additional whole cilantro leaves for garnish

1. Combine tomatoes, cucumber, pepper, onion, garlic, 1 cup tomato juice, vinegar, and olive oil in large bowl. Process in

batches in a food processor until blended and chopped well, but not completely smooth. Add cilantro to last batch, and pulse to mix. Add remaining 1–2 cups of tomato juice to thin to desired consistency. Season with salt and pepper.

2. While soup stands, using sharp knife, remove kernels from corn into small bowl, and set aside. Combine sour cream and chipotle powder in small bowl, and add 1–2 Tbs. of water to make a thin drizzling sauce.

3. Transfer soup to serving bowls. Drizzle sour cream across surface. Shower with whole cilantro leaves and corn kernels, and serve immediately. PER SERVING: 140 cal; 4g prot; 6g total fat (2g sat fat); 19g carb; 5mg chol; 270mg sod; 4g fiber; 6g sugars

Help your brain keep up Modern life is complicated. Between work, kids, aging parents and home repairs, your brain’s energy stores are constantly drained. Re-energize it with Cognizin® Citicoline. Backed by years of clinical trials, Cognizin increases ATP energy in brain cells and helps protect aging neurons from free radical damage.* You ask a lot of your brain. Give it the energy, nourishment and protection it needs with Cognizin.*

Train-your-brain games at www.cognizin.com

Follow Cognizin®

*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.

Look for Cognizin® Citicoline in these fine brands.

Skinny Taco Salad with Pepita-Ranch Dressing Serves 8

The typical taco salad is full of fatty ingredients such as cheese, sour cream, and fried tortilla chips. This one uses strips of baked tortilla, and substitutes spinach and arugula for iceberg lettuce; a light sprinkle of cotija—a traditional hard Mexican cheese—completes the dish; if you can’t find cotija, feta is a good swap. 4 corn tortillas 1 Tbs. olive oil Garlic salt 4 cups baby spinach leaves 4 cups baby arugula leaves ½ cup sliced black olives ½ cup jicama cubes 1 small red onion, thinly sliced crosswise 1 large ear sweet corn, shucked (or 1 cup thawed frozen corn) 4 oz. cotija cheese ½ cup raw pumpkin seeds (pepitas)

• MAY 2017

1 large garlic clove, minced 3 Tbs. apple cider vinegar or lime juice 3 Tbs. olive oil 2 tsp. honey 1 tsp. dried dill ½ tsp. black pepper

strips. Arrange on a parchment-lined baking sheet, sprinkle with garlic salt, and bake 10 minutes, until crispy and golden. Remove from oven and let cool.

2. While tortilla strips are baking, 1. Preheat oven to 375°F. Stack tortillas on top of each other on a cutting board, brushing each tortilla with olive oil before stacking. Cut crosswise into thin (¼–½ inch)

combine spinach, arugula, olives, jicama, onion, corn, and cheese in large bowl. Combine pepitas, garlic, vinegar, oil, honey, dill, and black pepper in blender. Purée

until smooth, adding up to 2 Tbs. water as needed to thin to desired consistency.

3. To serve, drizzle just enough dressing over salad to lightly coat, and toss to mix. Divide among individual plates, arrange tortilla strips in a crosshatch pattern on top of salad, and serve. PER SERVING: 260 cal; 9g prot; 18g total fat (4.5g sat fat); 19g carb; 10mg chol; 290mg sod; 3g fiber; 3g sugars

Cinco de Mayo Cocktail Serves 1 Recipe from Wise Cocktails by Jennifer Ripps & Maria Littlefield

This fiery tequilla cocktail is made with green tea for a health boost. 1½ tsp. green tea leaves ½ tsp. yerba maté ½ tsp. dried peach ½ tsp. ground ginger 1 medium Serrano chili, seeded and minced 1½ oz. tequila 1 Tbs. agave nectar 1 fresh ginger slice, for garnish

1. Place 6 oz. lukewarm water in cup. Combine tea leaves, yerba maté, dried peach, and ground ginger in tea linen or ball, and place in cup with water. Let brew 10 minutes, agitating from time to time, and remove sachet/ball.

2. In cocktail shaker, combine 4½

Grilled Shrimp with Mango Salsa Serves 8

If using bamboo skewers, be sure to soak them in water for 30 minutes before using, to avoid burning. You can also sauté shrimp on the stovetop in a large skillet with a little oil. Serve on Cilantro-Lime “Rice,” or atop a bed of fresh or lightly wilted spinach or other greens. 2 lbs. large shrimp, shelled and deveined ¼ cup olive oil 1 tsp. ground cumin ½ tsp. crushed red pepper flakes 2 cups fresh or thawed frozen mango cubes (about 2 large mangoes) 1 medium serrano chili, seeded and minced 1 small red bell pepper ½ cup diced red onion ¼ cup chopped cilantro ½ fresh lime

1. Combine shrimp, olive oil, cumin, and red pepper flakes in large bowl, and stir to mix. Let stand 20–30 minutes, or refrigerate 2–3 hours if time allows.

2. In medium bowl, combine mango,

Get the recipe for Cilantro-Lime “Rice” (made with cauliflower) at betternutrition. com.

and lime. Stir to mix well, and season to taste with salt and pepper. Let stand 20–30 minutes to allow flavors to blend. Salsa can be made ahead of time, up to 24 hours in advance.

3. Preheat grill to medium and lightly oil racks. Thread shrimp on skewers, and grill 4–5 minutes, turning once, until just cooked through and opaque.

4. To serve, arrange shrimp on bed of greens. Top with mango salsa, and serve immediately. PER SERVING: 170 cal; 16g prot; 8g total fat (1g sat fat); 9g carb; 145mg chol; 640mg sod; 1g fiber; 6g sugars

Serrano chili, bell pepper, onion, cilantro, Lisa Turner has been researching and writing about nutrition, and cooking great natural meals, for almost 20 years. She’s the author of five books on food and nutrition, including Mostly Macro and Meals That Heal. She has appeared on national television and radio shows, taught cooking classes, and lectured across the United States on food, health, and nutrition. Visit her online at inspiredeating.com.

• MAY 2017

oz. tea base, tequila, and agave nectar. Dry shake until agave dissolves. Add ice, and gently swirl to chill. Garnish with ginger slice. Strain, pour into festive glass, and enjoy! PER SERVING: 160 cal; 0g prot; 0g total fat (0g sat fat); 17g carb; 0mg chol; 0mg sod; 0g fiber; 16g sugars

GREAT TASTING

ANTI-CAVITY

EASY TO USE

COMPLETE SYSTEM

YOU’RE DOING IT. MAKE IT COUNT. THE SPRY5 SYSTEM IS THE MOST COMPLETE, EASY TO USE AND GREAT TASTING LINE OF ORAL CARE PRODUCTS ON THE MARKET

Make the switch to Spry products and

Using products from the Spry5 system make it easy to get the dentistrecommended ﬁve daily exposures of xylitol. Research has shown over and over that using xylitol products ﬁve times throughout the day is the The Spry5 System is simple to use, in fact you’re probably going through the motions, just not with products that use mouthwash, chew gum, eat mints or candy you should make it count.

Available at ﬁne retailers

1 Brush and rinse with Spry toothpaste and oral rinse when you wake up. 2 After meals chew Spry gum or mints. 3 Brush and rinse with Spry toothpaste and oral rinse before bed. The goal of the Spry5 system is to make oral care easy, tasty and retailer at Xlear.com.

Or visit Xlear.com

4 Use Spry Dental Probiotics before bed. 5 Other exposures to 100% xylitol products throughout the day are added bonuses and will help.

eating4HEALTH/

FOODS & ME ALS THAT HE AL

Summer Slim Down 9 foods to help you shed pounds, de-bloat, and get ready for the warm-weather months ///BY LISA TURNER Can certain foods really help you eliminate toxins, banish bloat, and shed fat? The research says yes! Get slim in time for summer with these nine options:

Lemons. Long used as a detox tool, lemons are thought to have a gentle diuretic and laxative eﬀect, and can reduce bloating from excess salt intake—half a lemon in a glass of tepid water is the general rule. Lemons may also promote weight loss. In one study, people who followed a detox program that included lemon juice and maple syrup reduced body weight, body fat percentage, and insulin resistance at the end of the seven-day detox.

Grapefruit. Like lemons, grapefruit is known for reducing bloat, aiding detox, and slimming the belly. Even the smell of grapefruit can reduce appetite and stimulate metabolism. Grapefruit is also high in nootkatone, a compound that’s been shown to reduce overall weight and abdominal fat. In one study, people who ate half a grapefruit before meals lost more weight than a control group, and also improved insulin resistance.

Eggs. Whole eggs (not just the

Potatoes. They’re not normally

whites) can encourage weight loss, especially when they’re replacing bagels, cereal, or muﬃns in your morning meal. The protein and fat in whole eggs keeps you satisﬁed for longer and prevents blood sugar surges that can trigger snacking. In one study, people who ate eggs for breakfast consumed fewer calories for lunch and dinner, and generally ate less for almost 36 hours. In another study, egg-eaters lost more weight and reduced both waist circumference and overall body fat, with no change in cholesterol levels.

associated with weight loss, but white potatoes have one of the highest satiety ratings of any food. One reason: potatoes contain high amounts of resistant starch (RS), a type of starch that resists digestion as it passes through the intestines. RS can help shed pounds, balance blood sugar, and improve insulin sensitivity. If you’re not a potato lover, you’ll ﬁnd resistant starch in oats, brown rice, legumes, and green bananas. Because cooking destroys resistant starches, the best way to eat any of these foods (besides bananas) is to cook them, then let them cool completely before eating to allow the lost starches to redevelop.

• MAY 2017

Fish. Eating ﬁsh several times a week can encourage weight loss, as well as improve insulin resistance. One reason: it’s high in protein, which has been shown to induce satiety—a feeling of fullness that discourages overeating or snacking—boost metabolism, and encourage weight loss. If you don’t like ﬁsh, choose other healthy sources of protein, such as legumes, eggs, and pastured or grass-fed meat. And protein powders can help you lose fat by keeping you full , while increasing lean muscle mass.

Raspberries. They’re loaded with fiber, which makes you feel fuller, longer. Fiber also moves food through the intestines to prevent belly bloating. Because they’re high in water, they also fight water weight gain. Like other berries, they’re low in FODMAPs, compounds that can cause digestive distress and bloating. And, as an added bonus, studies show that people who eat vegetables and fruits tend to weigh less and have a lower risk of obesity.

Discover the Dr. Ohhira Difference!™ Why I Recommend This Whole-Food Probiotic Superior health requires humans to have the correct balance of vigorous, beneﬁcial bacteria. The same holds true for plants and animals and is a common thread that connects us all. Unfortunately this balance is often disturbed due to modern living, stress, bad food choices and medication. This is where Dr. Ohhira’s Probiotics® come in. A ‘Whole Food’ supplement, it is nurtured through a three-year, natural temperature fermentation process that includes all-natural, seasonally harvested ingredients. It is the only gut health supplement that incorporates prebiotics, probiotics and postbiotics. I take Dr. Ohhira’s myself and recommend them to my family and friends. Experience homegrown health with Dr. Ohhira’s entire line of probiotic formulations including Propolis PLUS®, and the Kampuku Beauty Bar™.*

Naturally Yours,

Howard Garrett “The Dirt Doctor” National Talk Show Host President of the Texas Organic Research Center

Find these formulas at better health food stores nationwide. www.EssentialFormulas.com • (972) 255-3918 * 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.

eating4HEALTH

Coffee. The caffeine in coffee can increase metabolism, boost fat-burning, and help maintain weight loss. In one recent study, people who reported drinking more coffee showed better weight-loss maintenance. Green tea has similar effects even though it’s lower in caffeine, likely because it also contains catechins, a class of antioxidants that appear to work in concert with caffeine to encourage weight loss.

Apple cider vinegar. Also called ACV, apple cider vinegar is traditionally used for detox and weight loss, and also improves insulin sensitivity, possibly by hampering digestion of carbohydrates and slowing absorption of sugar into the bloodstream. Taking ACV can also help you feel fuller for longer, and decrease the number of calories you eat through the day.

Smart Tip! These cookies last 10 to 14 days in the refrigerator or two months in the freezer.

Makes 16 cookie balls Recipe by Gwen Eager for Garden of Life

Coconut oil. Coconut oil is composed primarily of medium chain triglycerides (MCTs), a type of fat that’s metabolized diﬀerently from other fats. It’s used by the body for immediate energy, is less likely to be stored as fat, and has a thermogenic eﬀect—that is, it increases fat burning. One meta-analysis found using MCTs in place of (not in addition to) other fats decreased body weight, waist and hip circumference, and total body fat without disrupting cholesterol levels.

The coconut oil and protein powder make these tasty morsels a figure-friendly ally. They have quickly become one of our favorite snacks here at the office. 1 scoop Garden of Life RAW Fit Protein powder 2 cups unsalted cashews 1 Tbs. Garden of Life Coconut Oil ¼ cup dried cranberries (apple juicesweetened if available) ½ cup dried coconut flakes 10 Medjool dates (pitted and soaked in water for 20 minutes) 1 tsp. cinnamon

1. In a bowl, combine coconut flakes and cinnamon and set aside.

2. Place RAW Fit and cashews in food processor and process until well mixed with a flour-like consistency.

3. Remove dates from water. 4. Add coconut oil, dates and cranberries to mixture in food processor and pulse until everything begins to stick (about 20 pulses).

5. Roll cookie balls and coat in coconut flake/cinnamon mixture.

6. Refrigerate to harden the texture of the cookies. Per cookie ball: 170 cal; 5g prot; 9g total fat (3.5g sat fat); 18g carb; 0mg chol; 5mg sod; 2g fiber; 13g sugars

Lisa Turner has been researching and writing about nutrition, and cooking great natural meals, for almost 20 years. She’s the author of five books on food and nutrition, including Mostly Macro and Meals That Heal. She has appeared on national television and radio shows, taught cooking classes, and lectured across the United States on food, health, and nutrition. Visit her online at inspiredeating.com.

• MAY 2017

PHOTOGRAPHY (OPPOSITE PAGE): PORNCHAI MITTONGTARE; FOOD STYLING: JEANNE KELLEY; PROP STYLING: ROBIN TURK

GRAB N' GO PROTEIN BITES

asktheNUTRITIONIST/

ANSWERS TO YOUR FOOD QUESTIONS

Dietary Solutions for Menstrual Cramps Anti-inﬂammatory diet strategies can help alleviate the pain that most women experience during that time of the month ///BY MELISSA DIANE SMITH

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

: I experience such severe cramps during my period that I usually end up doubled over in pain and out of commission for at least two days. Can changing what I eat help? —Ciara S., Milwaukee, Wis.

Painful menstrual cramps are the most common gynecological condition among women of reproductive age. More than half of women report some pain from period cramps for a day or two each month, according to the American Congress of Obstetricians and Gynecologists. Unfortunately, many women don’t seek treatment because they consider pain to be a normal part of the menstrual cycle. But it doesn’t have to be. Studies have shown that women who experience higher levels of pain have higher levels of inflammatory prostaglandins or hormone-like substances in their bodies. High levels of prostaglandins can promote painful uterine contractions, decreased blood flow to the uterus, and pain. So in many cases, the solution for menstrual cramps is to avoid foods that increase inflammation, and emphasize foods that decrease inflammation.

Foods and Beverages to Avoid Rid your diet of foods that raise levels of inflammatory prostaglandins in the body, including processed vegetable oils (e.g., soybean, corn, safflower, sunflower, cottonseed, and grapeseed oils); fried foods; products that contain partially hydrogenated oils (e.g., margarine/shortening, many baked goods, and nondairy coffee creamers); processed meats; dairy products; alcohol; high-glycemic foods, such as refined flour; and sugar.

• MAY 2017

Too much sugar, or specifically eating too many carbs at once, is a strong inducer of inflammation, so it’s a definite no-no for many women. Sometimes cutting out sugar and reducing carbohydrate intake in general makes all the difference when it comes to menstrual pain. For some women, staying away from gluten or grains is an important answer to alleviating pelvic pain. In one study, 75 percent of women who experienced endometriosis, a painful chronic pelvic disease in which tissue that normally lines the inside of the uterus grows outside the uterus, reported a decrease in pain, including a decrease in menstrual cramps, along with increased physical functioning, vitality, and social functioning, after 12 months on a gluten-free diet.

Tips on What to Eat To reduce menstrual pain, try these tips:

* Include good fats in your diet.

The right oils will keep your hormones balanced and control prostaglandins. For cooking, use cold-pressed extra virgin coconut oil, grass-fed butter, or high monounsaturated oils such as organic almond and peanut oils. For cold applications, use coldpressed extra virgin olive or avocado oil.

* Get more omega-3s. Try adding raw

ground ﬂax, walnuts, and pumpkin seeds to salads, snacks, or entrées. Eat more cold-water ﬁsh (wild-caught salmon, sardines, anchovies, Atlantic mackerel) and sea vegetables. And try a high-quality daily omega-3 supplement. Seek out organic, pasture-raised eggs and meat. They supply higher levels of omega-3 fatty acids than conventional eggs and meats. Also consider

Fatten Up Good fats—like those found in avocado oil— help keep hormones balanced and control inflammation.

homemade bone broths as easy-todigest protein foods that help the body rebuild and reduce inflammation. Get adequate fiber. Fiber helps to maintain hormone balance by binding to estrogen and carrying it out of the body. Good sources include apples, coconut, citrus fruits, berries, beans, artichokes, asparagus, and broccoli. Eat your veggies. Research shows that women who don’t suffer from menstrual pain have a higher intake of zinc, beta-carotene, and vitamin E than those who do. Good sources of zinc include red meats and pumpkin seeds. For beta-carotene, try carrots, sweet potatoes, and dark leafy greens. Good food sources of vitamin E include nuts, seeds, and avocados.

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

NATURAL REMEDIES FOR PAINFUL PERIODS An anti-inflammatory diet is considered the most important nutrition strategy for alleviating menstrual cramps. But the following supplements also can provide much-needed relief. GINGER—A study in Evidence-Based Complementary and Alternative Medicine compared ginger to mefenamic acid, the most commonly used drug for menstrual cramps. Ginger was found to be just as effective at relieving pain, yet much safer, than the drug. The study used dry ginger powder, but fresh ginger or ginger tea also can also be effective, especially if you experience nausea, vomiting, or diarrhea due to cramping. MAGNESIUM—This mineral helps relax muscle tissue. A 2001 Cochrane review showed that magnesium was more effective than placebo for menstrual pain relief, and reduced the need for additional medication. One six-month study of 50 women with menstrual pain found that treat-

ment with magnesium significantly improved symptoms. Researchers reported evidence of reduced levels of prostaglandin F2 alpha, one of the prostaglandins involved in menstrual pain. OMEGA-3 FATTY ACIDS—A 2012 study found

a reduction in menstrual pain in women after 3 months of treatment with omega-3s from fish oil. They also needed less ibuprofen than women who received placebo. CRAMP BARK (VIBURNUM OPULUS)—This tradi-

tional Native American remedy helps relax contractions of the uterus. Take as a tea or tincture. Women who take diuretics or lithium should ask their doctors before taking cramp bark.

veganEATS/

TIPS, TRICKS, & RECIPES FOR E A SY VEGAN LIVING

What Is Aquafaba? After you finish boiling those beans, don’t throw the water out—it makes a surprisingly versatile and protein-packed vegan substitute for eggs or cream ///BY LISA TURNER You’ve heard the kid’s ditty that goes “Beans, beans, the magical fruit.” Now beans have some serious magic, in the form of aquafaba. Latin (sort of) for “bean water,” aquafaba is the translucent, viscous water in which beans have been cooked. Because the proteins and starches in aquafaba are structurally very similar to the proteins in egg whites, it behaves very much like egg whites when whipped, becoming light in texture, opaque in color, and more than tripling in size. It can be used as a vegan substitute for egg whites in dozens of recipes— meringues, marshmallows, macaroons, mousse, and more. With a small amount of sugar and vanilla, it also makes a mean whipped cream. Just beat with a handheld or standing mixer as you would egg whites or cream. Though any bean will work, chickpeas and white beans are best, since the water from pintos, black beans, and kidney beans tends to be darker in color. You can use the water from dried, home-cooked beans, but canned beans lend a thicker, more viscous liquid that tends to be more stable. And unlike coconut cream or other substitutes for eggs or cream, aquafaba is neutral in flavor, virtually fat-free, extremely low in calories (about three calories per tablespoon), and free from soy, nuts, gluten, starches, and artificial ingredients. Ready to experience bean magic? Just try these vegan treats. VEGAN RASPBERRY-CHOCOLATE MOUSSE

Makes about 1 cup (4 Servings)

Serves 4

This recipe couldn’t be easier, and yields a light, airy whipped topping that’s ideal for chocolate mousse, strawberries, or cakes. Swap almond or peppermint for the vanilla to vary flavors, or try a few drops of rose essential oil and use as a topping for fresh raspberries. Extra-fine sugar keeps this topping light—if you cant find it, just grind regular cane sugar in a spice mill or clean coffee grinder.

This creamy, rich mousse has the same texture as non-vegan versions, but is egg-free and lower in fat and calories. Experiment with almond or vanilla extract instead of the peppermint for different flavors. Or try adding ¼ cup very strong espresso. Cream of tartar, a by-product of the wine-making process, helps stabilize the meringue, increasing volume and keeping bubbles from collapsing, but you can as easily make this without.

1 15-oz. can chickpeas at room temperature 2 Tbs. extra-fine cane sugar 1 tsp. vanilla extract

1. Open beans and drain liquid into bowl of standing mixer; be sure to get as much liquid out of the can as possible. Reserve beans for another use.

Per serving: 120 cal; 5g prot; 1.5g total fat (0g sat fat); 21g carb; 0mg chol; 115mg sod; 4g fiber; 9g sugars

• MAY 2017

of beans and drain liquid into bowl of standing mixer; be sure to get as much liquid out of the can as possible. Reserve beans for another use.

3. Sprinkle cream of tartar over top of bean water. Place bowl in mixer, and using whisk attachment, whisk until soft peaks form, about 10 minutes. Once peaks form, sprinkle in cane sugar and peppermint extract. Whisk again 2 minutes.

4. Remove bowl from mixer, and pour 6 oz. dark chocolate chips 1 15.5 oz. can chickpeas, cannellini beans, or other white beans ½ tsp. cream of tartar 2 Tbs. extra-fine cane sugar 1 tsp. peppermint extract Vegan whipped topping (optional, recipe at left)

2. Beat on high 10–12 minutes, until soft peaks form. With mixer still running, add sugar and vanilla, and beat 1 minute more. Serve immediately.

2. While chocolate is melting, open can

1. Place chocolate chips in metal bowl, and place bowl over a pot of water. Bring to a simmer, and melt chocolate, stirring frequently with spatula until melted and smooth. (You can also melt chocolate in a microwave.) Let cool slightly.

about ¼ of whipped aquafaba into chocolate. Using rubber spatula, gently fold in aquafaba until incorporated. Repeat with remaining aquafaba, being sure to mix gently but completely.

5. Divide mixture evenly among four wine glasses or serving bowls. Let chill at least 3 hours. To serve, remove from refrigerator and top with vegan topping, if desired. Serve immediately. Per serving: 310 cal; 5g prot; 13g total fat (9g sat fat); 49g carb; 0mg chol; 120mg sod; 7g fiber; 23g sugars

PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: JEANNE KELLEY; PROP STYLING: ROBIN TURK

WHIPPED “CREAM” TOPPING

GOT PAIN?

*†

Stop Pain Like Never Before!

*†

SAFE • EFFECTIVE • NON-ADDICTIVE

Voted #1 for Pain Relief * † Curamin® is the award-winning pain relief*† product with clinically studied ingredients that provides life-changing beneﬁts. Curamin doesn’t just mask occasional pain—it gets to the source and stops it.*† • Safe, effective relief*† • Winner of 28 national awards • No stomach, liver, or kidney damage

Hello Curamin! GOODBYE PAIN!*

†

SELLING BRAND ^

Millions of Bottles Sold

Curamin is amazing! “This is the ﬁrst sustained relief I’ve had in 59 years. Amazing!”—Carol S, Cusning, OK Curamin has changed my life around! ”Curamin has changed my life around. I heard about Curamin and I thought I would try it. Thank you to the makers of Curamin. I highly recommend this product.”— Deb B, Freemon, NE

†Occasional muscle pain due to exercise or overuse.

EuroPharmaUSA.com MONEY-BACK GUARANTEE

^SPINSscan Other Herbal Formula Subcategory Brand Rank, data ending 1/22/17.

*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.

healthyDISH/

HE ALTHY FA ST FOOD FULL OF MODERN FL AVOR

Bake-Ahead Breakfast Get your day oﬀ to a healthy (and yummy!) start with this delicious oatmeal dish /// BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC

I’m a huge fan of oatmeal, much to the chagrin of my strict Paleo friends who like to point out that oatmeal is a grain. Of course, that’s true, but as grains go, it’s one of the least offensive. One cup of cooked oatmeal has about 6 grams of protein and 4 grams of fiber—and the majority of the fiber is a kind called beta-glucan, which helps strengthen and support the immune system. Technically, oatmeal doesn’t contain gluten, but severely gluten-sensitive folks will need to buy a gluten-free-certified brand because oats frequently become cross-contaminated with gluten either in the field or during processing. This recipe is a breeze to make. It’s incredibly delicious, and it’s a nutritional powerhouse. It takes all of about 10 minutes to prepare in a blender. Then just throw it in an oven for 30 minutes, and you’re done.

You can make this dish the night before, cover, refrigerate, and bake in the morning. But you won’t get as high a rise from the baking powder as cooking right after blending. Because of the egg whites, the dish will puff up initially and then settle down as it cools. Once cool, slice into 6–8 pieces, cover, and store in the refrigerator for a quick heat-and-eat breakfast all week long. You can substitute seasonal chopped stone fruit such as apricots for the berries, but the prep will take a little longer. This baked oatmeal is lovely served as is, topped with yogurt and additional berries, or with a light drizzle of pure maple syrup and a scattering of toasted pecans or walnuts.

FEATURED NUTRIENT:

Cinnamon

Cinnamon got a lot of attention back in the early 2000s, when research at the USDA showed that it helped lower blood sugar. According to C. Leigh Broadhurst, PhD—a USDA researcher who studied cinnamon—the active ingredient is MHCP (methylhydroxychalcone polymer), which increases the ability of cells to uptake glucose and helps turn that glucose into glycogen (the storage form of carbohydrate in the body). Cinnamon is also a powerful antioxidant. In fact, one study found that it beat out such superspices as garlic and oregano in antioxidant capacity. It’s also really good for digestion, and compounds in cinnamon help relieve nausea. There are two types of cinnamon—Ceylon cinnamon, which is “true” cinnamon, and cassia cinnamon, which is the more common variety. The good news is that you don’t need expensive cinnamon to get the health benefits. According to Broadhurst, you’re fine getting the cheap stuff. “Buying in bulk is cost-effective and highly recommended,” she says.

EASY BLENDED BAKED OATMEAL Serves 8

We upped the protein in this dish with egg whites and cottage cheese and then topped with berries. 2 Tbs. pastured butter or ghee, for greasing the pan 2 cups whole rolled oats 1 16-oz. carton organic egg whites 1 16-oz. tub organic cottage cheese 2–4 Tbs. dry sweetener of choice, to taste (try palm sugar, or Lakanto for no added sugar) 1 Tbs. ground cinnamon 1 Tbs. baking powder 2 tsp. vanilla extract 1 tsp. ground nutmeg 2 cups fresh or frozen berries— no need to thaw for frozen

• MAY 2017

Grease 9x13-inch glass baking dish or casserole with butter, and set aside.

2. Blend oats in high speed blender until they form a coarse flour. Add egg whites through nutmeg in order listed, and blend until smooth, scraping down sides as needed to ensure dry ingredients are incorporated.

3. Pour batter into prepared baking dish, and scatter over berries (it’s fine if they sink into batter). Bake 30 minutes, or until firm in center and lightly golden all over.

Per serving: 240 cal; 17g prot; 6g total fat (3g sat fat); 27g carb; 15mg chol; 480mg sod; 3g fiber; 11g sugars

1. Preheat oven to 350°F.

PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: JEANNE KELLEY; PROP STYLING: ROBIN TURK

NOTES FROM THE CLEAN FOOD COACH

SHOPPING CART

Product Spotlights Irwin Naturals Mediterranean Pure-Wellness Mediterranean Pure-Wellness delivers a daily nutritional boost from highly revered ingredients of the Mediterranean lifestyle, such as grape seed oil, red wine extract, extra virgin olive oil, lycopene, and olive leaf extract. With BioPerine Complex to help enhance absorption.

Xlear Sinus Rinse Bottle and Sinus Care Rinse Packets Don’t just rinse your nose with other salines this allergy season. Use Xlear’s Sinus Care Rinse Bottle and Sinus Rinse Packets, the only ones with xylitol to more safely and effectively alleviate dryness and congestion due to allergies.

Herbatint Herbatint is the world’s most effective permanent hair color. Clinically proven to be safe even for sensitive skin, Herbatint is made with a unique blend of 8 certified organic herbs that nourish hair, leaving it healthy and silky soft. Choose from 36 luminous shades of long-lasting, vibrant hair color. Herbatint: Hair color even sensitive skin will love!

Vital Planet Flora Dog 20 Billion Daily Probiotic Flora Dog 20 Billion Daily Probiotic is the only high-potency, raw probiotic formula with 20 billion live cultures per serving. It combines 10 unique probiotic strains to more closely match your dog’s digestive system. Boosted with prebiotics to help support healthy bacterial growth and diversity.

Bluebonnet Targeted Choice Blood Pressure Support This wholesomely crafted blood pressure support formula contains a blend of complementary vitamins, minerals, and herbal extracts, as well as pharmaceutical-grade amino acids and CoQ10, to help maintain blood pressure levels already within the normal range. Plus, it’s vegan, non-GMO, and free of soy, gluten, and milk.

Redd Remedies Gouch! Liquid Featuring the same great formula as award-winning Gouch! capsules, this delicious tart cherry-flavored liquid naturally supports kidney function and joint health while promoting healthy uric acid levels already within normal range.

MAY 2017

•

quizWHIZ/

PUT YOUR KNOWLEDGE TO THE TEST

Test Your Iron Smarts Iron is essential for oxygen to be transported by the blood throughout the body, for oxygen to be used by cells, for synthesis of some hormones and connective tissue, and for production of energy. A deﬁciency can lead to anemia, fatigue, depression, learning problems, and poor immunity. Do you know where to get it, and how much you need? Find out by taking our quiz. ///BY VERA TWEED 1. Which of these contains the most iron in a 3.5 oz serving? a) b) c) d) e)

a) b) c) d) e)

Beef Pork Chicken Bison Salmon

2. Which of these groups needs the most iron? a) b) c) d) e)

6. Which of these diets is most likely to be deficient in iron?

8. Which of these foods contains the most iron?

Paleo Gluten-free Dairy-free Low-carb Vegan

a) b) c) d) e)

1 large hard-boiled egg ½ cup of broccoli ½ cup of spinach ½ cup of chickpeas ½ cup of kidney beans

7. Chocolate can be a good source of iron.

Teenage girls Teenage boys Women up to age 50 Women after age 50 Men

a) True b) False

Did you know? In the 1920s, iron was one of the ingredients in multivitamin and mineral supplements promoted for “pep.”

3. Women need the most iron when they are: a) Pregnant b) Breast feeding

4. Multivitamins for women always contain iron. a) True b) False

5. Food contains how many different types of iron? a) 1 b) 2 c) 3

ANSWERS

1. d) Bison. Here’s the iron content of a 3.5 oz serving in milligrams, highest first: bison 3.42, beef 2.72–2.99, chicken 1.21, pork 1.0, salmon 0.5.

2. c) Women ages 19–50 who are not pregnant or breast feeding need 18 mg daily. These are daily requirements for others: 8 mg for all men and women after age 50, 15 mg for teenage girls, and 11 mg for teenage boys.

3. a) Women who are pregnant need 27 mg daily, and those who are breast feeding need 10 mg daily between the ages of 14 and 18, and 9 mg after age 18.

4. b) Multivitamins formulated for women of child-bearing age do contain iron, but those for postmenopausal women typically do not, as women’s iron requirements decrease after menopause.

5. b) Food contains two different types of iron: heme and nonheme. The type of iron depends upon the food source. Heme iron is more easily absorbed.

• MAY 2017

6. e) Assuming the other diets don’t exclude meat and seafood, a vegan diet is most likely to fall short on iron, because the iron in plant foods is typically nonheme iron, which is not absorbed as well as heme iron found in meat and seafood.

7. a) Dark chocolate with 45–69 percent cacao solids contains 7 mg of iron in a 3-oz serving.

8. c) The spinach contains 3 mg of iron. Kidney beans and chickpeas each contain 2 mg, and the broccoli and egg each contain 1 mg.

Now, Solgar unlocks the power of curcumin like never before.

More active. 185 times better bioavailability. Faster absorbed.

That’s the difference with Solgar ® Full Spectrum Curcumin. For the first time, Solgar transforms poorly absorbed curcumin from a fat-soluble to a water-soluble phytonutrient… making it immediately body-ready, faster absorbed, more active, and more bioavailable than ever before. 9 Solgar ® Full Spectrum Curcumin is so advanced, just 40 mg of curcumin in one softgel delivers the equivalency of nearly 75 (100 mg) capsules of standardized curcumin extract. Even more, in a recent clinical study, Solgar ® Full Spectrum Curcumin was shown to be longer lasting so it stays in your system for a full 24 hours. 9 Now, for brain, joint, and immune health – Solgar changes what you believed was possible from curcumin… forever. Solgar ® Full Spectrum Curcumin… one softgel, once a day–185X better. 9*

The complete line of Solgar nutritional supplements is available at fine health food retailers worldwide. For store locations and additional information, visit solgar.com or call 1.800.645.2246 *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. 9

Compared to native curcumin extract.