Better Nutrition October 2018

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

OCTOBER 2018

| betternutrition.com

th

R E V S I A N RY ISS N A UE EST. 1938

NATURAL HEALTH

THROUGH THE YEARS PLUS

HERBAL IMMUNE “Hacks” /// 7 Foods for BREAST HEALTH /// EATING NON-GMO During the Holidays Cooking With ANCIENT GRAINS /// COLLAGEN: What It Can Do for Your Skin /// Holistic Rx for ACID REFLUX

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october2018CONTENTS/

VOLUME 80 | NUMBER 10

56

This Pumpkin Pie Green Protein Smoothie contains an energizing secret weapon: MCT oil.

34

A look back at the surprisingly turbulent history of natural health from some of the people who lived it.

features

departments

34 History Lessons

10 TREND WATCH

A look back at America’s natural health movement, from its near destruction in the mid-20th century to its bright future of tomorrow.

40 Celebrating 80 Years

Founded in 1938, Better Nutrition has long been a cutting-edge advocate for holistic health. We combed the archives to find a selection of articles that were truly ahead of their times.

44 Go With the

Ancient Grains

They may be “new” to Western store shelves, but these hearty grains—and their amazing health benefits—have been around for thousands of years.

50 11 Immune Health All-Stars

These potent natural products can help keep you well this coldand-flu season. Plus, a look at colloidal silver, an old remedy gaining newfound popularity.

Crock Pot Love Nothing beats a slow cooker for nutrition and convenience. Plus, natural clay for wound healing, vitamins for senior health, and more.

18 HOT BUYS Editors’ Picks

Food and supplement products that we’re excited about this month.

20 CHECK OUT Your Collagen Questions Answered

What you need to know about this anti-aging powerhouse.

24 NATURAL REMEDY Stop Acid Reflux Naturally

Advice from holistic digestive specialist Tamara D. Trebilcock, ND.

28 ASK THE NATUROPATHIC DOCTOR

Revitalize Your Skincare Routine Wholesome ways to nourish your skin.

54 NATURAL BEAUTY

Kiss Dry Lips Goodbye Fight back against chapping with natural balms and glosses.

56 COOK WITH SUPPLEMENTS

Pumpkin Smoothie with MCT Oil This seasonal treat is packed with energy-boosting fats.

58 EATING FOR HEALTH Eat to Beat Breast Cancer

Reduce your risk with these seven breast-protective foods.

60 ASK THE NUTRITIONIST

Have a Happy, GMO-Free Holiday Tips for avoiding genetically modified foods throughout the fall and winter.

62 HEALTHY DISH Spicy Indian Dal

This hearty vegetable stew is perfect for chilly autumn nights.

64 80 YEARS YOUNG Better Nutrition

in the 1990s, Part 1 Commemorate the low-fat craze with a bowl of delicious tofu chili.

60

F estive, non-GMO Halloween and other holiday-worthy treats.

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• OCTOBER 2018 8/31/18 4:21 PM

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editor’sNOTE YO U R G U I D E TO N AT U R A L L I V I N G

80 Years of Better Nutrition People always ask, after I tell them what I do for a living, “What’s the next big thing in nutrition and supplements?”

They don’t want to miss out on the latest health craze, they say. Everything in our culture reinforces this attitude, from endless alerts on your smartphone to the ever-changing world of technology. It’s hard to keep up!

We’re celebrating the old this month, as Better Nutrition turns 80. It’s hard to believe that this magazine has been around since 1938. That’s more than 950 issues!

If you’ve been following us this year, you’ll know that we are delving into a variety of diet and health trends each month. (We aren’t done yet—see p. 64 for this month’s piece on the early 1990s.) We’ve combed through countless archival issues and talked with previous editors.

Here’s what stands out the most: Better Nutrition may be “old” in terms of the number of years in business, but the magazine’s priority, from the start, has been to focus on what’s new, and even unheard of in some cases.

There were times when natural health was frowned upon. And holistically oriented practitioners faced an uphill battle when it came to practicing medicine, as contributing editor Vera Tweed explains in “History Lessons” on An early p. 34. Magazines like Better 1980s ad for Better Nutrition challenged conventional thinking—and Nutrition helped people transform their lives. We hope to continue this tradition.

“To this day, I have a letter from a Better Nutrition reader framed on the wall by my desk,” says James J. Gormley, former Better Nutrition editor in chief. “He told me that he was deeply depressed, but then he read an editorial titled, ‘Never Stop Dreaming,’ and he was moved to embrace a different outlook.”

When you’re looking for the new thing—or a fresh outlook on diet and health—you can trust an old friend.

nbrechka@aimmedia.com

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COMING NEXT MONTH

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

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

Contributing Designer Rachel Pilvinsky Contributing Writers Jeannette Bessinger, CHHC, Jonny Bowden, PhD, CNS, Allison Day, Emily A. Kane, ND, LAc, Chris Mann, Melanie St. Oars, Melissa Diane Smith, Tamara D. Trebilcock, ND, Lisa Turner, Neil Zevnik

10th Annual Best of Supplements Awards Our list of must-have supplements in a variety of categories, including hot new products.

Production Director Patrick Sternkopf Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310-873-6952 Vice President & Managing Andrew Amill Director, HLG AAmill@aimmedia.com Associate Publisher Bernadette Higgins 561-362-3955 bhiggins@aimmedia.com Midwest Ad Manager Lisa Dodson 800-443-4974, ext. 703 ldodson@aimmedia.com West Coast & Mountain Ad Manager Cindy Schofield 310-456-5997 cindyschofield@earthlink.net Retail Development Group 2400 NE 65th Street, Ste. 623 Fort Lauderdale, FL 33308 800-443-4974, ext. 702 Director of Retail Sales Joshua Kelly 800-443-4974, ext. 702 jkelly@aimmedia.com

A Very Keto Thanksgiving What does that mean for your Thanksgiving table?

Low-carb vegetables, grain-free swaps, and lots (and lots) of butter and cream.

Marketing Director Laureen O’Brien laobrien@aimmedia.com Marketing Designer Judith Nesnadny jnesnadny@aimmedia.com Accounting & Billing Yolanda Campanatto 310-356-2248 ycampanatto@aimmedia.com Marketing Coordinator Carl Kurdziolek 816-216-7663 ckurdziolek@aimmedia.com

Get More at betternutrition.com ACTIVE INTEREST MEDIA, INC. AND SUBSIDIARIES Chairman & CEO Andrew W. Clurman Senior Vice President, Treasurer, and CFO Michael Henry Chief Innovation Officer Jonathan Dorn Vice President, IT Nelson Saenz Vice President of People & Places JoAnn Thomas AIM Board Chair Efrem Zimbalist III

Cozy Fall Recipe Collection The following recipes are available only on our website: › Boosted Thai-Style Sweet Potato Chowder › Eggplant & Chickpea Crock Pot Stew › Chunky Turkey & Black Bean Crock Pot Chili

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twitter.com/ betternutrition

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instagram.com/ betternutritionmag

BETTER NUTRITION, ISSN #0405-668X. Vol. 80, No. 10. Published monthly by Cruz Bay Publishing, an Active Interest Media company. 5720 Flatiron Parkway, Boulder, CO 80301; 303-253-6300; fax 303-443-9757. © 2018 Cruz Bay Publishing. All rights reserved. Mechanical requirements and circulation listed in Standard Rate and Data Service. The opinions expressed by the columnists and contributors to BETTER NUTRITION, are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted.

Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Articles appearing in BETTER NUTRITION may not be reproduced in whole or in part without the express permission of the publisher. Microfilm copies of BETTER NUTRITION, are available from University Microfilms, 300 N. Zeeb Rd., Ann Arbor, MI 48106.

Authorization to photocopy items for internal or personal use of specific clients is granted by Cruz Bay Publishing, provided that the base fee of US $2.25 per copy, per page is paid directly to Copyright Clearance Center (CCC), 222 Rosewood Dr., Danvers, MA 01923 USA. The fee code for users of this Transactional Reporting Service is 0405-668X/1999 $2.25. For those organizations that have been granted a photocopying license by CCC, a separate system of payment has been arranged. Prior to photocopying items for educational classroom use, please contact CCC at 508-750-8400. Organizations or individuals with large quantity photocopy or reprint requirements should call 770-988-9991.

• OCTOBER 2018

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trendWATCH Crock Pot Love Discover the art of slow cooking with these Dos and Don’ts of Crock Pot meals ///BY NEIL ZEVNIK

Slow cooking at low temperatures has been around for a long time, from pit-roasted whole pigs in Samoa to sand-pit clambakes in New England. Starting in the 1970s, the popular and versatile countertop slow cooker, or “Crock Pot,” warmed its way into our hearts. And for good reason.

This slow, contained method of cooking also allows you to retain maximum nutrients in what is essentially a closed system.

Minimal evaporation occurs, so the wholesome goodness of your ingredients remains largely intact. And talk about convenience — just prep a few items, toss them in together, push a button, and your delicious dinner cooks itself.

Here a few things to keep in mind as you select and utilize your slow cooker:

home? Will you be taking generous offerings to pot-lucks or the in-laws?

Will you need your crock to cook and then hold while you’re at work? All these will affect what features you want.

Liquids. Heating liquids before adding them to the pot will cut down on cooking time by about half an hour, plus it helps the flavors merge fully.

Leave It Closed. The condenMeat. The best meats for sation that forms inside the lid this cooking method are helps return moisture and also the cheapest. Clod heat to the dish. If you need roasts, stew meat, shoulto open the lid, keep it brief.

The best meats for slow cooking are also der cuts, rump cuts—all the least expensive have connective tissue There are tons of cookbooks cuts. that breaks down during that can guide you as you slow cooking and adds explore the wonderful world of flavor and tenderness. Just be slow cooking. Browse a few, pick up sure they’re covered with the liquid. a couple recipes off the internet, and enjoy the extra time and terrific comfort food And for both flavor and safety, it’s best that this modern convenience provides. to sear meats before adding to pot.

did you know?

Size. The heating pattern requires that the container be at least half to two-thirds full, so be sure to choose the right volume cooker for your needs.

If you’re mostly cooking for two, then a smaller version will do; if you’ve got a big family to feed, or like a lot of leftovers, then a six- or seven-quart model is the way to go.

Features. Possibilities run from a simple single-dial heating control to an array of digital options. Consider how you will use your cooker: will you be making just simple family meals while you’re at

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• OCTOBER 2018

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Hydration

The use of mud or clay as a topical skin treatment is a common practice in some cultures, and the concept of using mud as medicine goes back to earliest times.

Now researchers from the Mayo Clinic and Arizona State University have found that at least one type of clay—a blue clay found in Oregon—may help fight disease-causing bacteria in wounds, including some treatment-resistant bacteria. The findings appear in the International Journal of Antimicrobial Agents.

In lab tests, researchers found the clay is effective against Escherichia coli and Staphylococcus aureus, including resistant strains. The lab tests are a first step in simulating the complex environment found in actual wounds. The researchers caution that not all types of clay are beneficial—some may help bacteria grow. More research is needed to identify the antibacterial properties of different clays.

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According to information compiled by ReUseThisBag.com, 2.41 million metric tons of plastic end up in oceans each year, and some 80 percent of marine debris is due to improperly disposed waste. The result? The Great Pacific Garbage Patch, which is a collection of plastic in the middle of the Pacific Ocean that is roughly 3 times the size of France and equal to the weight of 500 jumbo jets. The devastating effects of this island of refuse are only beginning to be understood, but there are steps we can all take to lessen our contribution. So far, 13 countries and 3 U.S. states (Hawaii, Washington, and California) have banned plastic bags outright. Additionally, ReUseThisBag recommends that consumers:

According to a Spanish study published in Age and Ageing, a low intake of vitamins is associated with frailty in older adults.

Scientists from the Universidad de La Frontera in Chile and the Universidad Autónoma de Madrid-IdiPaz in Madrid followed 1,643 people from Spain, aged 65 and older, for four years.

Participants’ levels of 10 vitamins— vitamin A, thiamine, riboflavin, niacin, vitamins B6, B12, C, D, E, and folate—were assessed at the beginning of the study, and researchers found that lower intake of vitamins B6, C, E, and folate was associated with a higher risk of frailty over the course of the study. Frailty was defined as meeting at least three of the following five criteria: unintentional weight loss, exhaustion, weakness, slow walking speed, and low physical activity.

The researchers also noted that failure to meet the RDAs for all vitamins was strongly associated with frailty.

Use reusable shopping bags Invest in a reusable bottle, rather than buying bottled water Take a travel mug to the coffee shop, or order coffee without a lid Refuse disposable straws in restaurants Buy in bulk to reduce packaging waste

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trendWATCH the Passion behind the Product

Rebels With a Cause REBBL’s mission is to reinvent the entire concept of what a business, and product, should be ///By Neil Zevnik

What if you could reach into your refrigerator and grab a beverage that was not only smoothly delicious and wholly plant-based, but also packed with traditional herbal ingredients that could provide extraordinary benefits to your body and mind? And what if your purchase of that beverage also made you part of a social and environmental movement that promotes lasting good in communities throughout the world?

Would you want to buy that product?

Meet REBBL, a beverage company creating elixirs and protein drinks based on coconut milk and enhanced with adaptogens from Ayurvedic and Chinese medicines.

“A Cause Looking For a Company” The genesis of REBBL was unusual, to say the least. It started with Not for Sale (NFS), a nonprofit organization dedicated to eradicating human trafficking.

NFS wanted to partner with a company that shared values and practices that would enhance its mission.

That’s when they enlisted Palo Hawken, an inventor who was enthralled with indigenous edible and medicinal herbology. Palo’s goal was clear: “To create the world’s greatest beverage company, while re-imagining the very DNA of what business is, from the ground up.”

Palo Hawken (left) and Sheryl O’Loughlin set out to create a healthy beverage—and in the process redefined success to include promoting lasting good in communities throughout the world.

Then Sheryl O’Loughlin, former CEO of Cliff Bars, came on board. “We realized we had to address the intersection between social and ecological justice,” she says. “We started our work in one grower community with the development of a line of plant-based, super herb adaptogen beverages, using local herbs from that community.” And that was just the beginning.

Invested in Helping Others “Our vision has evolved over time, getting so much bigger than what we’d initially imagined,” says O’Loughlin.

“Now, through our relationship with growers in 39 countries around the world, we’re able to support Not for Sale’s work helping vulnerable communities.

We help survivors of trafficking get access to shelter, education, and long-term counseling, help growers earn a living wage, and help provide access to health care, education, and clean water. And

we do it by implementing regenerative business practices.”

As if that weren’t enough, REBBL donates 2.5 percent of net sales to NFS—over $250,000 to date.

And what about the beverages?

Aside from the fact that they’re complexly scrumptious, they’re exceptionally pure and honest. They’re made with organic, fair-trade ingredients whenever available, sourced from indigenous communities, and contain no gums, natural flavors, or thickeners. Adaptogens, including maca, ashwagandha, turmeric, and reishi mushrooms, are just a few of the wide-ranging, wellness-promoting super herbs to be found here.

But in the end, it all comes down to this thought shared by O’Loughlin: “Our vision is that from the wisdom of plants, we awaken our strength, honor our senses, and fuel our love of life.”

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

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• OCTOBER 2018

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A Perfect Fit for Heart Health

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trendWATCH In the Spotlight:

Finding ‘Your Healthiest Healthy’ A 2014 breast cancer diagnosis turned Dancing with the Stars and Entertainment Tonight cohost Samantha Harris’ world upside down—and gave her a new understanding of health ///By Chris Mann “When I was diagnosed with breast cancer with no genetic link at 40, I thought that I was the most fit and healthiest that I had ever been,” says Emmy-winning journalist Samantha Harris, now 44. “To me, eating healthily meant anything that was slapped with ‘low fat, low sugar.’ ‘Fat free’ to me meant health, so I thought I could eat a box of vanilla sandwich cookies and I was being healthy. But I wasn’t.”

All that changed once Harris began researching the possible cause of her cancer, and her findings led her to a radical dietary overhaul.

She completely cut out chemically laden processed foods, including anything with high fructose corn syrup, and cut way back on red meat and dairy, both of which have also been linked to a potential increased risk of breast cancer.

Harris’s transformative story— and her wellness tips—are found in her new book Your Healthiest Healthy: 8 Easy Ways to Take Control, Help Prevent and Fight Cancer, and Live a Longer, Cleaner, Happier Life. “What I came to learn was that the changes I wanted to make in my daily life for ridding myself of toxins as much as possible will also positively affect prevention for other chronic diseases,” she says. “It was eye opening.”

“‘Fat free’ to me meant health, so I thought I could eat a box of vanilla sandwich cookies and I was being healthy. But I wasn’t,” says Harris.

How have your breakfasts evolved in your quest for cleaner eating?

My first step was getting away from having dairy every morning … my Greek yogurt or cereal with milk. When I switched to having a smoothie every day, I started with whey protein, and then I eventually moved to plant-based protein. I use a wheatgrass powder, as well as superfoods green powder—in addition to the kale and spinach I also add into the smoothies.

There are a lot of other superfood boosts that can up your nutritional intake. For our family, that means chia and flax seed in our smoothies.

Actually, I think of my smoothie as sort of a kitchen sink. I throw in everything that I might not want to eat on its own or might not have time to eat on its own. Like matcha green tea powder, which has great anticancer properties. I’m not someone who really takes the time to just sip tea through the day. But a teaspoon in a smoothie is nice and easy.

What lunch and dinner food swaps do you recommend for beginners?

Number one is filling your plate at least half full every meal with veggies instead of animal protein to help you refocus on what a plate should look like. I think we all were raised where the slab of meat was the star of the show, with maybe a little side of veggies and a little carb of some sort, whether it’s a potato or rice.

Make sure that the fat that’s in there is a healthy fat, and then if you are still working with eating animal protein, try to minimize the amount. We’re always so impressed when

we walk into a restaurant and they hand us a 20 oz. steak—“Look at all that we get to eat!”—but really it should be 2, 3, 4 oz. max.

And then whittle from there and try to sub in plant-based protein a couple of times a week if you can. There are so many options available out there for your individualized plan.

That said, what do your second and third meals of the day look like?

I transition at lunchtime to a really large chopped salad that’s as colorful as possible, with healthy fats like avocado. Sometimes I’ll even throw some chia seeds on there, too, as well as lentils and garbanzo beans.

Apple cider vinegar is one of those things on my journey to my healthiest that I would like to start to integrate more because of all its great benefits. So I will sprinkle it into my salad along with balsamic vinegar.

Dinner is usually where I tend to change it up the most. I might do a black bean salad or a lentil pasta. I still do eat some fish. I try to make sure if I’m giving fish to the family that it’s wild Alaskan salmon. I do splurge, though, and have a weekly sushi meal with the family. I do that knowing that it’s going to be higher in mercury and other environmental toxins. So part of this personalized sign of your healthiest healthy is figuring out where you want to make those exceptions. I would eat sushi every day if I could. I don’t—but I do allow myself to do it once a week.

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

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Editors’ Picks What’s all the rage this month?

Here’s our roundup of the best and brightest natural products Scary Good Halloween candy gets a healthy—and allergen-friendly—makeover with Enjoy Life Chocolate Minis. It’s hard to believe that these rich, chocolatey treats are made without dairy, nuts, eggs, or gluten. These adorable, bite-size candies are made with simple ingredients, including unsweetened chocolate, cane sugar, and cocoa butter.

Pick from four varieties: Dark Chocolate, Rice milk Chocolate, Rice milk Crunch Chocolate (our favorite!), and a Variety Pack.

Hair Refresh Thanks to a custom blend of botanical oils and vitamins, including Pro-Vitamin B5 and keratin, Desert Essence Anti-Breakage Shampoo, Conditioner, and Hair Mask set the bar high when it comes to delivering stronger, soft, and ultra-shiny hair. This trio is part of the company’s Professional line, so it’s on a par with salon hair products. Studies done on the products showed that they reduced hair breakage by 61 percent.

Greener Pastures

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With so many “greens” powders on the market, deciding which one to buy is challenging, to say the least. Enter Natural Factors Whole Earth & Sea 100% Fermented Organic Greens. Jammed with nutrients, this

stevia-sweetened green supplement boasts fermented grasses, which are easier to digest, as well as fruits, vegetables, and micronized medicinal mushrooms for immune health, energy, and detoxification.

Everything is harvested from Natural Factors’ farms and is certified organic and non-GMO. Choose from Organic Chocolate, Organic Tropical, and Unflavored.

Meet Monk Fruit If you’ve never tried monk fruit, you’re in for a sweet treat. We like NOW Real Food Organic

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Feed Your Eyes Monk Fruit. It’s a calorie-free sweetener that’s

up to 200 times sweeter than sugar. Also known as Luo Han Guo, monk fruit has a low glycemic impact, and perhaps best of all, little to no aftertaste. This liquid version tastes especially great in beverages, including coffee and tea. It’s also non-GMO, vegan, and gluten-free. Monk fruit comes from a gourd-like fruit common in Southeast Asia.

Protect your precious peepers with Quantum Health Eye Health supplements. Developed by noted vision expert Dr. James Stringham, this new line targets three areas of eye health: Macula 30+, with lutein, zeaxanthin, omega-3s, zinc, and vitamins C and E to protect eyes as you age; Digital Blue, with lutein, zeaxanthin, curcumin, omega-3s, and vitamins C and E to help eyes filter blue light from digital devices; and See Lutein, with lutein, zeaxanthin, and vitamins C and E for overall eye health support.

• OCTOBER 2018

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GUIDE TO CUT TING - EDGE SUPPLEMENTS

Your Collagen Questions Answered What you need to know about nature’s anti-aging, beauty-boosting powerhouse ///BY VERA TWEED C

Botox, injectable fillers, laser treatments, chemical peels, facelifts … In the age-old quest for youth and beauty, more women— and men—are choosing one or more of these invasive procedures. Social media amps up the pressure to look good by setting unrealistic expectations. So it isn’t surprising that even people in their 20s and 30s are jumping on the antiaging bandwagon.

Yes, we’re a youth-obsessed culture.

But what if you prefer to take a more holistic, beauty-from-within approach?

Enter collagen, one of today’s most popular beauty supplements.

What Can Collagen Do for My Skin?

Collagen is a protein that gives skin its structure, and that soft, plumped-up look. Our bodies make it—less and less as we get older. In our 20s, we start losing about 1 percent of collagen per year, and in the first 5 years after menopause, women lose about 30 percent, increasing wrinkles and sags.

Studies have found that replenishing collagen reduces crow’s feet, fine lines, and wrinkles; boosts hydration; makes skin more elastic; gives it a smoother, more youthful appearance; and reduces cellulite.

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Can Collagen Help My Hair and Nails?

Collagen is also a building block for hair and nails. An animal study found that decreasing levels of collagen around hair follicles underneath the skin leads to thinning hair. In nails, decreasing levels of collagen can contribute to brittle and rough nails that are more susceptible to peeling and breakage. Another study found that among most people who took bioactive collagen peptides daily for 24 weeks, nails were less brittle and less likely to peel. In addition, collagen increased nail growth by 12 percent and reduced the frequency of broken nails by 42 percent.

concentrated bone broth in powdered supplements, are food-based sources of collagen.

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What Types of Collagen Supplements Are There?

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Collagen supplements can be made from the skins or cartilage of cows, pigs, chicken, or fish, or from concentrated bone broth. In addition to pills, collagen is available in powders—as a single ingredient or combined with other nutrients for specific benefits for skin, hair, nails, bones, or joints—and in concentrated liquids. It’s also being added to creamers, nutrition bars, teas, and other foods and drinks.

Can I Get Collagen Collagen ingredients that have been tested in studies From Food?

Theoretically, yes, include BioCell Collagen but today’s diets don’t and Verisol, found in a contain much. Collagen variety of supplement You can get collagen from food, but modern diets is concentrated in parts brands. Collagen in don’t typically contain the of animals that we don’t supplements may be best sources, including usually eat: tendons, described as “hydrolyzed,” tendons, ligaments, and feet. ligaments, skin, feet, “hydrolysate,” “bioactive,” or bones, and marrow. Bone as “collagen peptides.” These are all forms of collagen designed broth, made by cooking these to be more bioavailable. Other collagen parts for hours, extracts collagen and supplements contain concentrated other nutrients,. Real bone broths made bone broth. in the traditional, slow-cooked way, and

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Healthy Tip!

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checkOUT How Should I Use Collagen Supplements?

Collagen is one of the most versatile supplements. It can be taken in pills or in powders, which are tasteless and can be mixed into beverages, sprinkled on foods, or used in virtually any recipe for cold or hot dishes—even in baking.

A key component of connective tissue, collagen also improves joint health. Studies of BioCell Collagen have found that it reduces osteoarthritis pain, protects joints of healthy people during exercise, and enhances exercise recovery.

What Other Nutrients Increase Collagen Levels?

Vitamin C is essential for collagen production. In scurvy, the disease caused by

vitamin C deficiency, skin lesions are common because the lack of vitamin C depletes collagen production. The vitamin also protects against skin damage from UV rays, which destroy collagen. Studies have found that consuming more vitamin C reduces wrinkles and improves skin’s appearance, and topical vitamin C helps enhance collagen production and smooth skin.

Silica supplements stimulate cells that make collagen. Silica is also found in hair and helps to protect against hair loss.

Silica is also a major component of nails, and silica supplements can enhance nail strength and health.

Many supplements for skin, hair, and nails combine collagen with biotin, which can strengthen hair and nails and may be beneficial for skin. Antioxidants,

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

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naturalREMEDY/

HOLISTIC STR ATEGIES TO HELP YOU FEEL BET TER

Stop Acid Reflux Naturally We sat down with digestive specialist Tamara D. Trebilcock, ND, Medical Director of Integrative Health Institutes in Santa Monica, Calif., to get her insights on holistic treatments for acid reflux, heartburn, and related issues ///BY NICOLE BRECHKA What are some of the more common causes of acid reflux and/or heartburn?

The number one cause that I see is stress.

Chronic stress depletes the body’s supply of cortisol, the stress hormone, which in turn reduces the amount of stomach acid produced. The gatekeeper between your stomach and esophagus in the throat is called the LES. When stomach acid is normal, the LES closes when food arrives, and nothing refluxes back into the throat.

When stomach acid starts to get low, the LES remains open, and the little bit of acid in the stomach refluxes back up into the esophagus, causing burning, coughing, post nasal drip, pain, and nausea. Stomach acid also decreases with age.

Overeating, which can be due to habit, hormone imbalance, brain chemistry, mood, and stress, is another common cause. If you don’t give your system enough time to digest the food that’s in your stomach, the LES remains open because more food keeps coming in. This causes any acid in the stomach to reflux into the throat, because it can’t mechanically close due to food blocking it.

What about ‘hidden’ causes—certain foods or medications that people might not associate with acid reflux?

Reflux can be caused by any food in cases of stomach inflammation (gastritis) or lack

24

of stomach acid due to stress, by specific foods in the case of food sensitivities, or by imbalance, infection, or overgrowth of the beneficial bacteria in the gut. Any medication that reduces stomach acid will prevent the little acid that is in your stomach from refluxing (and thus stop the symptom), but causes further maldigestion of foods in the stomach and can cascade down the digestive tract causing further imbalances. B12 and calcium also need acid to be absorbed/broken off of proteins (such as dairy).

How do you typically treat these types of issues?

In naturopathic medicine, we look to individualize treatment and to treat the cause. Depending on the individual, I may test for poor protein digestion. I may test stress hormones and food sensitivities.

If overeating is a concern, I test both hormones and the brain’s neurotransmitters to determine the cause.

If we find imbalances in hormones or neurotransmitters, I use diet, stress reduction techniques, herbs, medical-grade nutrients, and sleep strategies. If we find digestive concerns, we manage food sensitivities; correct imbalances in beneficial bacteria or infection; support healthy bile, pancreatic enzyme production, and stomach acid; and use nutrients and

herbs to reduce inflammation and heal digestive tissue.

What specific herbs and/or other remedies have you had the most success with for alleviating acid reflux?

I use nutrients like deglycyrrhizinated licorice (DGL) to help increase stomach mucus production. Aloe, slippery elm, and marshmallow also soothe and heal stomach tissue. Certain adrenal (stress) herbal formulas, such as holy basil, rhodiola, and ashwagandha may be needed, or we may need to adjust the diet to avoid problem foods and use natural antibiotics for an infection or inflammation if these are also contributing factors. Digestive enzymes are helpful, after the stomach lining is healed. When used beforehand, however, they can increase heartburn, only making the condition worse.

What is your suggestion for people who want to get off OTC or prescription acid blockers?

Don’t try to do it on your own. It can be very frustrating if you’re only addressing the symptoms without understanding the causes—and there are usually several.

Schedule an appointment with a naturopathic doctor or other integrated health care practitioner to guide you through the process.

• OCTOBER 2018

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naturalREMEDY And go very slowly. As you begin to reduce acid blockers, your stomach will start producing acid, and sometimes your symptoms will return with a vengeance.

It is essential during this time to use stomach-soothing herbs and nutrients, and to treat the cause of stomach acid imbalance, as discussed above.

What foods help/harm acid reflux?

It really depends on the individual. For example, if the issue is too little stomach acid, acidic foods such as raw apple cider vinegar or lemon juice before a meal can increase it enough to close the LES. However, if you have been on acid blockers for a long time, your stomach acid production may be very

limited, and these acidic foods will cause pain and make your condition worse.

In general, it’s a good idea to avoid acidic foods such as citrus, tomatoes and tomato sauce (think pizza and pasta), spicy foods, alcohol (also relaxes the LES), highprotein meals, vinegars, and any known problem foods or triggers. On the other hand, it’s good to increase your intake of cooked vegetables, puréed soups, cooked fruits, aloe vera juice, licorice tea (if you

don’t have elevated blood pressure or low testosterone), and easily digestible proteins such as lean ground meats. Also try to get 8 hours of sleep every night, and try other stress-reduction techniques on a daily basis, including mediation or yoga/stretching.

Learn more about Dr. Trebilcock and integrative Health Institutes at integrativehi.com.

Deglycyrrhizinated licorice (DGL) can help increase stomach mucus and ease acid reflux.

Tamara D Trebilcock, ND, is the Medical Director of Integrative Health Institutes in Santa Monica and Claremont, Calif. She specializes in treating digestive concerns (bloating, constipation diarrhea, IBS, reflux), low energy, hormonal imbalances, thyroid imbalances, PMS, acne, pregnancy preparation, infertility, anxiety, and depression. She strives to educate, honor, and listen to all patients to discover the individual obstacles that prevent optimal wellness.

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asktheNATUROPATHICdoctor/

ANSWERS TO YOUR HE ALTH QUESTIONS

Revitalize Your Skincare Routine Wholesome ways to regain that natural glow ///BY EMILY A. KANE, ND, LAc

: My skin care routine is

a:

pretty complicated and expensive—and not reliable. Any ideas?

—Amy M., Lawrence, Kan.

of the top layer of skin, so you can get healthy, fresh skin on the surface.

As our largest organ of elimination, the skin also needs to breathe—so covering it in layers of conventional makeup won’t help. Instead, find a natural, mineral-based cover-up that matches your skin tone, and wear it as little as possible.

Every good skin routine starts with wholesome cleansing.

A lot of people use fairly harsh soaps and scrubs to “wash” their skin. This is overkill.

You may need a good scrub if you’ve Get Back to Basics mucked around all day, but otherwise, Take a good look at all the “skincare” your skin probably isn’t particularly dirty. products you use, and toss any that As a society, we’ve become incredibly contain a bunch of unpronounceable germ phobic, and we’re just beginning chemicals. Keep it simple. to discover how harmful it is Chemicals will perturb the to mess around with the natural integrity and diversity microbiome of our soil, our guts, of good bugs on your and our skin. I personally think skin. Instead, look for Rose oil is gentle and plain warm water, followed by nourishing enough several splashes of cold water as to use as a facial moisturizer. a tonic, is the best way to care for your skin at the end of the day.

Follow with a moisturizer formulated with natural oils (coconut, jojoba, rose seed, and/or shea butter are good choices) to sink in overnight. Use pillowcases that fit tightly over your pillow to minimize transferring a crease from the cloth onto your cheek. If you’re truly comfortable sleeping on your back, this is a great way to reduce facial wrinkles.

In the mornings, I recommend simply brushing your face for about 60 seconds with a small soft brush. Brush away from the midline, and up the neck to the edge of the jaw. Use a firmer long-handled brush for the rest of your body. You can spend thousands of dollars in salons for exfoliation treatments, or you can gently expedite exfoliation every day in the comfort of your bathroom. All skin therapy revolves around increasing the rate of turnover

Did You Know?

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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.

products that contain minimal, natural ingredients. Try not to put anything on your highly absorptive skin surface that you wouldn’t put in your mouth.

I like to use coconut oil on my dry shins and elbows, and a more buttery emollient such as shea butter on my arms and neck. For my face I might use a rose oil or black cumin seed balm.

But mostly water and skin brushing, as mentioned earlier.

Facial skin gets the most attention, but also beware unnecessary—and even nasty—chemicals in hand soaps and body washes. Avoid products that contain alcohol, as this ingredient is very drying and will strip off natural oils. Most soaps are based on ancient formulas that used naturally occurring saponins (irritants,

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asktheNATUROPATHICdoctor but effective for scrubbing off oily grime) and lye. Soaps in general make skin drier and more vulnerable to damage. If you want to sanitize your hands, consider an antimicrobial essential oil blend instead.

Feed Your Skin Exercise—any kind of vigorous movement—can improve skin tone and prolong a youthful appearance, but it’s only about 20 percent of the equation. The most important aspect of a healthy life, with healthy glowing skin, is high-quality food.

Water is the best drink for your skin, and fresh vegetables are the most mineral- and fiber-rich food source. Start your morning with a big glass of water, and keep going. Try to eat vegetables at least three times per day—spinach in a morning smoothie; fresh salad or steamed crucifers at lunch; a Thai- or

Mexican-style veggie stir-fry at dinner.

On cooler nights, bake yams, squash, or a carrot/mushroom/Brussels sprout blend doused in olive oil and herbs.

In addition to water and veggies, healthy fats are the key to a glowing complexion.

The very top layer of your skin migrates to the surface from the “basement membrane” that lies below the epidermis. Between that basement membrane and the surface lies a fatty layer. Even the slimmest of people house at least 20,000 calories worth of fat (a generous 10-day supply of nourishment) under their skin. This means that new skin cells pass through this fatty layer on the way to the surface as they are maturing. So, the quality of the fat you ingest is critical for helping skin cells to mature through a clean, supportive medium.

Hydrogenated fats are bad because they’re jammed with hydrogen, so they’re

completely dead. Oils that get used over and over in cooking are also particularly noxious. When you’re tempted to eat deep fried foods, think about a fresh healthy skin cell trying to swim to the surface of your face through a vat of grease. Don’t go there.

Good fats generally come in containers that protect them from light and heat.

The best olives in the world (from the Mediterranean) are usually stored in tins. Green glass or black recyclable plastic containers are also adequate. Fresh fatty fish (salmon, mackerel, anchovies, sardines, herring) are very healthy for your skin. Olive oil is one of the better salad and cooking oils. Just don’t overheat it, as overheating any oil can turn it rancid, eliminating its healthful qualities.

Do you have a question for Dr. Kane? Email it to editorial@ betternutrition.com with “Ask the ND” in the subject line.

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...and your taste buds.

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Rice So Good You Can Taste It. Ame r i c a’s obs e ss ion w it h ma ss fo o d pro duc t ion is over. To d ay’s ag r ic u ltura l hero es are f ar me rs li ke John ny Hunter I I , w ho is ditching p est icides and f ung icides for ra di c a l f ar m ing pr a c t ic e s t hat work wit h Mot her Nature. Not ag ainst he r.

A DV ER TIS EMEN T

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t h i s movement, w h i ch i s typi f i e d

He re in t he Mi ss ou r i b o ot he el, d e er

pr i or it i zes s oi l he a lt h over mass

he rds, r ac o ons , ow l s and haw k s

pro duc t i on. One s i g n of Hunter’s

t hr ive on t he t h i rd - gener at i on

su c cess : Hi s de vot i on to e colog i c a l-

f ar me r’s 2,200 a c res of bl end e d c over

d r iven prac t i ces , couple d wit h h i s

c rops, p op c or n , and l ong - g r ai n r i c e.

g r andf at her and f at her’s hard work

“In t he spr i ng, w hen t he c over

by s ma l l- f ar m prac t i ces t hat

cl e ar i ng and i r r i gat i ng t he l and, has

c rops bl o om out , t he b e es c ome

broug ht m i l li ons of e ar t hwor ms (a

b ack,” he s ay s. “ The c rop s are l i ke a

ke y i ndi c ator sp e ci es ) b ack to C astor

hom ing b e ac on. The y ju st f i nd u s .”

R i ver Farms .

In 2012, Hunter t rade d i n h i s

The mushro om i ng wi l d l i fe p opu l at ion ke ep s Hu nter’s c rop s

g r andf at her’s ploug h for a blend of cover crops , f rom cere a l

he a lt hy — and el i m i nates t he ne e d for ma ss -

r ye to cr i ms on clover,

pro duc e d pr ac t i c es

to suppress we e ds ,

l i ke p e st ic ide s , f ung ic ide s, t i l l age, and t r adit iona l r i c e f l o o ding. The resu lt : His hig h ly ae robi c s oi l g row s 1. 5 m i l l i on

T he re’s more bi olo g y in a table sp o on of healthy s oil than the re are p eopl e on thi s planet.

re duce s oi l eros i on,

The legumes that cover his fields naturally fixate nitrogen and promote bacteria and fungi that earthworms thrive off. They annually generate tons of casts per acre that have increased worm populations by 100 times while dramatically improving his farm’s topsoil.

nit rogen. The sh i f t, couple d wit h li kem i nde d e colog i c a l

his f am i ly m i l l s on t hei r far m e a ch ye ar. His c ustomers pr ai s e it for it s

pre ci s i on- p oi nt i r r i gat i on, ushere d

c onsiste nt ly l ong, t h i n g r ai ns and

i n a ne w era: One w here h i s f ar m

sl ig ht ly butte r y t a ste.

works wit h nature. Not i n spite of it. “ There’s more bi olog y i n a

un he ard of among maj or r i c e

t ablesp o on of he a lt hy s oi l t han t here

pro duc e rs. Tr a d it i ona l far m i ng

are p e ople on t h i s pl anet,” Hunter

me t ho ds c an cre ate f lu c tu at i ng

s ay s. “S oi l he a lt h i s a j our ne y, not

f l avor and, more wor r i s ome, h i g her

a d e st i nat i on. My l and i s li ke a f i ne

amount s of ars en i c and ot her

wi ne. It ke eps gett i ng b etter wit h

har m f u l che mi c a l s .

t i me.”

The publ ic’s g row i ng d emand for fo o d t hat is he a lt hy for t he ir f ami l i es and t he pl ane t has c re ate d a w ate rshe d moment i n Ame r ic an ag r ic u ltu re, one t hat’s l e d to t he bir t h of t he g l ob a l ag ro e c ol o g y movement .

LESS WATER Smarter irrigation has reduced Hunter’s water consumption by nearly a third.

MORE EARTHWORMS

tol e rance p est i ci de p oli c y, and

That c onsistenc y i s ne arly

Your family’s next rice dish will be healthier—and better for the planet—thanks to Hunter’s agroecological practices, which have set off a cascade of changes on his Missouri farm.

t he g round wit h

c att le g razi ng, a zero-

w hite and brow n r i c e t hat

why this rice?

and natura l ly i nf us e

prac t i ces li ke rot at i ona l

p ounds of nut r it i ou s

>>

J O H N N Y HU N TER’ S RIC E F I E L D S H U M WITH B EES .

HEALTHIER WILDLIFE Deer, birds, and raccoons benefit from reduced levels of pesticide and insecticide usage.

MORE BEES “My fields never hummed before,” says Hunter. “Now they do, thanks to healthier returning hives.” Plus, more bees mean better pollination for all crops.

LESS ARSENIC Southeast Missouri State University research shows that rice watered with precision-point irrigation contains significantly lower levels of arsenic than those grown in flooded fields.

He re in t he r ur a l Mi dwest , Hunte r is t he le a d er of

>>

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FO R M O R E I N FO R M ATION, V IS IT C A S T O R R I V E R FA R M S . C OM

8/31/18 4:01 PM

How America’s natural healing movement survived near destruction and paved the road to true health

By Vera Tweed

34 BN1018_F_Pioneers_JS.indd 34

• OCTOBER 2018

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ore than 86 percent of our healthcare dollars are spent on managing chronic conditions, rather than addressing and resolving their root causes. Natural medicine, which is designed to identify and resolve underlying causes and restore good health, has been growing in popularity in the last few decades, but still makes up a tiny fraction of health professionals in the U.S. There are about 6,000 naturopathic doctors (NDs) in 23 states and territories that license them, but close to 900,000 MDs throughout the country.

There’s growing recognition of the value of natural healing, with NDs on staff in at least 28 medical centers of excellence, including university hospitals and specialty treatment centers. But insurance coverage for practitioners who aren’t conventional medical doctors is still limited, at best.

OCTOBER 2018

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•

35 8/31/18 4:01 PM

How MDs Gained Dominance Today’s healthcare landscape began to take shape at the beginning of the 20th century, when two distinct schools of thought emerged: The allopathic strategy to kill disease with drugs and surgery, and a variety of healing disciplines designed to help your body heal itself.

Ultimately, aggressive marketing and political lobbying bestowed dominance upon MDs and treatment with drugs.

In the early 1900s, when about 60 percent of physicians were allopathic and regulation of drugs was virtually nonexistent, the theory that germs cause disease was established in medical schools. At the same time, new leadership in the American Medical Association invented a “seal of approval” for drugs. To receive the seal, manufacturers simply needed to advertise a drug in the organization’s publications, without any proof of safety or efficacy.

AMA income skyrocketed.

Well-funded political lobbying and more financial support from philanthropic organizations created a situation where the AMA controlled medical education, licensing of MDs, and granting of hospital privileges. The system forced most MDs to join the organization and its membership

boomed. By 1950, tobacco advertising in AMA journals was a major source of funding, while articles in its journals touted the health benefits of smoking, and tobacco advertising campaigns featured doctors promoting cigarettes.

The AMA made it a priority to knock out competition from other types of healers. Media campaigns labeled health professionals who were not allopathic as “quacks,” accused them of fraud, and made it difficult for them to obtain and maintain licenses to practice. It was an all-out battle.

Between 1937 and 1987, courts found the AMA guilty of violating antitrust laws against conspiracy and restraint of trade in several separate legal cases.

As a result, AMA influence waned, but allopathic medicine had established itself as the authority on healing. Although the AMA continues to be a leading publisher of medical journals and a major lobbying group, only 30 percent of doctors are now members of the organization.

Natural Medicine Becomes an Endangered Practice As allopathic medicine was establishing its monopoly, various types of natural healers

became collectively known as “drugless healers.” Starting in 1902, “naturopathy” emerged as a discipline that aimed to include all forms of natural healing.

Then, as now, it was based on a core principle that there is a vital force with the power to heal within each human being, and the practitioner’s role is to restore health by aiding that force. Naturopaths work to heal the whole person. The philosophy is radically different from the disease-focused allopathic strategy and, history shows, it was viewed by the medical establishment as a competitive threat.

John Bastyr (1912–1995)

HIGHLIGHTS OF Founded as the John Bastyr College of Naturopathic Medicine in 1978, the university was named after a pioneer and educator in natural medicine who was a strong proponent of science and a mentor to the naturopaths who founded the school.

Now with two campuses (Kenmore, Wash., and San Diego), Bastyr trains naturopaths and offers more than 20 other programs at undergraduate, master’s, and doctoral levels in natural health disciplines, including acupuncture, Ayurveda, exercise science, midwifery, herbal sciences, nutrition, and public health.

In its 40-year history, Bastyr has broken many barriers by being the first school of natural medicine to:

FOUNDING FOUR Bastyr University founders at a campus event in 2005.

Left to right: Joe Pizzorno, ND, Lee Griffith, ND, William Mitchell, ND, (1947–2007), and Medical Administrator Sheila Quinn, who developed and implemented Bastyr’s business plan. They helped protect and develop the practice of natural medicine, overcoming legislative, financial, and political barriers.

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Become accredited as an educational institution.

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Be awarded research grants by the NIH.

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Receive government funds to provide free natural healthcare to those in need.

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Establish research facilities to study and document natural medicine. More than 100 studies have been completed or are underway.

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“By the late 1940s and early 1950s, the medical lobby grew to be the most powerful,” says George Cody, JD, who provided much legal support to naturopaths in Washington state for 25 years and helped shape its licensing laws.

“Conventional medicine targeted naturopaths and chiropractors for eradication,” says Cody. By the 1960s, there were only about 500 naturopaths in the country, and by the 1970s, he says, “They were pretty much gone.”

But there were some holdouts.

Rebirth Begins Joe Pizzorno, ND, was one of those holdouts, and became one of the world’s leading authorities on natural medicine. His has authored or co-authored more than a dozen books, including the leading natural medicine textbook; served on advisory committees of two U.S. presidents; helped shepherd naturopathic licensing laws and the legislation that gives Americans freedom to choose and use dietary supplements; and was the founding editor-in-chief of Integrative Medicine: A Clinician’s Journal.

In 1975, when he started a naturopathic practice in Seattle, Pizzorno’s alma mater was the only remaining school of naturopathy in the United States, and it was struggling. “It was almost as if the profession died but didn’t quite get buried,” he recalls. “I knew it had a lot

Drug manufacturers didn’t have to prove that a drug was effective or receive pre-market FDA approval until 1962. to offer and realized it had to come up to modern standards of education and research.”

He coined the phrase “science-based natural medicine,” and embarked on a mission to turn that vision into reality.

In 1978, Pizzorno and three colleagues founded Bastyr University, and he was its president for the next 22 years. Bastyr became a bastion of natural health arts and sciences and has been instrumental in putting natural medicine on today’s healthcare map in a major way. (See “Highlights of Bastyr History,” p. 36.)

Today, there are seven accredited schools of naturopathic medicine in the U.S. Naturopaths provide primary care and specialty care in oncology, gastroenterology, endocrinology, cardiology, and other fields, and their numbers are growing.

Forward Into the Future “The future of medicine is integrative,” says Lee Griffith, ND, one of the three surviving cofounders of Bastyr. But he points out that integrative medicine is generally oriented toward treating health conditions, and while naturopathy plays an important role in treatment, it can do more. “Naturopaths like to

WHERE TO FIND PRACTITIONERS Licensed naturopaths: ❱❱ American Association of

Naturopathic Physicians— naturopathic.org ❱❱ Institute for Natural

Medicine—naturemed.org Other helpful health professionals: The Institute for Functional Medicine (ifm.org ) trains and certifies various types of licensed health practitioners, including MDs, NDs, nutritionists, and others, in finding and addressing the root causes of disease.

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think in terms of long-term, preventive care scenarios,” he says, which include nutrition, exercise, avoiding toxins, and understanding the importance of a positive mental outlook. “If you think life sucks,” he says, “then it is more likely to suck than if you didn’t think that.”

Sheila Quinn, Bastyr’s founding medical administrator, agrees. “Most people my age are taking anywhere between four and eight prescriptions every day, and I find that very worrisome,” she says.

Using natural medicine, at age 73, she’s healthy without prescription drugs.

Her advice: “If you want to take active steps toward being healthier, you need to have a healthcare practitioner who’s your partner in that effort, who has the training and the knowledge to guide you.” Otherwise, she cautions, “you can feel very lost and alone.”

Pizzorno sees recent advancements in medicine as the beginnings of a revolutionary, individualized type of healing. “Now that we have genomics, we can look at people’s chemistry and recognize where they have a unique need,” he says. As an example, his wife, whose family has a history of osteoporosis in women, developed osteopenia (the precursor to osteoporosis) in her 40s, despite an exceptionally healthy lifestyle.

It was a mystery, until genetic tests revealed the problem. And then, natural medicine solved it. “She has a vitamin D receptor-site deficit,” says Pizzorno, “which means she does not absorb vitamin D very well.” Two years of very-high-dose vitamin D supplementation, along with supporting nutrients, restored healthy levels, and now, years after menopause, her bones are completely healthy.

The next frontier? Harnessing genetic testing to routinely personalize natural medicine. And Pizzorno is at the forefront, developing a practical system to tailor supplementation to an individual’s genetic needs.

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On the Leading Edge of Health & Healing for 80 Years BY THE EDITORS OF BETTER NUTRITION

1970s

1980s Is Spirulina the Food of the Future?

Try a Prehistoric Diet!

A supplement superstar in the making: “Spirulina is

They saw the Paleo craze coming:

an excellent food supplement to be taken alone just for additional protein which we feel we may need, or used in almost any way in preparing food to raise the protein level of the final dish.”

“Aside from their completely ‘natural’ diet, our ancestors had one other aspect of life in their favor so far as health is concerned—they worked hard physically. But they ate lots of protein, fiber, and other essential nutrients. More importantly, it was a well-balanced diet.”

Celiac-Sprue Disease Is Often Misdiagnosed Before Celiac disease and gluten-free were household terms: “This is another

Vitamin C as Cancer Therapy Cutting-edge cancer research:

“While the cancer experts continue to look for that elusive drug that will cure cancer, Dr. Ewan Cameron in Scotland and Dr. Linus Pauling in California are making nutritional history with their use of vitamin C for terminal cancer patients.

It makes exciting reading.”

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Did You Know?

The word vitamine was first coined by Casimir Funk in 1912.

Funk was a Polish biochemist researching treatments for beriberi, a disease caused by vitamin B1 (thiamine) deficiency.

victim of Celiac-Sprue who spent years trying to find out from doctors what was causing her severe abdominal pain, diarrhea, vomiting, and other problems. At age 16 she was given Valium and digestive aid drugs. But she was constantly ill and depressed. Eventually she found out that she was sensitive to gluten.”

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F

rom its humble start in 1938, Better Nutrition is still going strong, driven by its original mission—to inspire and educate health enthusiasts about supplements, holistic therapies, food, beauty products, and natural living. Through the years, BN has always been a little ahead of the curve. When other publications featured articles about the dangers of cholesterol in the 1980s, Better Nutrition questioned the science, contemplating if cholesterol was in fact the real villain. To capture the magazine’s avant-garde spirit, we put together this retrospective of cutting-edge Better Nutrition stories from the ’70s, ’80s, and ’90s.

1990s F.O.S.—S.O.S. for Your Gut Early adopters of good bacteria for gut health:

“Have you fed your bacteria lately? While many bacteria are dangerous critters, others are actually beneficial, including many that reside in our digestive tracts. … FOS, also known as inulin or ‘neosugar,’ are considered ‘prebiotics’ because they serve as fertilizer for ‘probiotics.’”

Vitamin B1 (thiamine) was the first to be discovered, followed by vitamin C, vitamin D, and vitamin B2 (riboflavin).

Other noteworthy topics covered in BN ...

There Are Specific Nutrients for Stress Relief Breaking new ground when it comes to the hazards of chronic stress and the effectiveness of antistress supplements: “The dynamics

involved in the destructive process of continued stress can be neutralized by a great supply of antioxidants, minerals, and other therapies, such as meditation.”

THE SUPPLEMENT “IT” LIST

BY DECADE 1930s: Cod Liver Oil, Vitamins B2 and B3 1940s: Multivitamins, “Pep” Pills

❱

“You cannot remain healthy without fat,” declared an article in a ’50s issue.

1950s: Calcium, Iron, Desiccated Liver

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As early as the ’70s, BN contributors presented research on the benefits of organic farming.

1960s: Kids’ Multis, Vitamin B12

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Also in the ’70s—pre-smoothie days—articles detailed how to cook with protein powders.

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Cutting-edge research on magnesium appeared in an early ’80s edition, with information on using the mineral to avoid heart attacks and congestive heart failure, and to treat addictions and insomnia.

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1970s: Papaya Enzymes, Protein Powders 1980s: Single Vitamins: C, B-Complex, & E 1990s: Herbs: St. John’s Wort, Garlic, and Echinacea 2000s: Fish Oils, Probiotics, Vitamin D

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Natural Products

THEN & NOW

We asked a handful of supplement, food, and natural beauty companies—many of which have been in business for years—to share a popular product from their early days, along with a current bestseller, or hot new product. Here’s a fun glance back—and an exciting look at the present trends.

Alaffia Alaffia was founded by a husband-and-wife team who wanted to help women in Togo, Africa find work and prosper. One of the first—and still most popular—products is their Unscented Shea Butter, made with fair trade shea butter. Today, the company has a full line of personal care products, including Unrefined Shea Butter in Lavender Mint.

NOW Still family owned today, this Illinois-based company started out with Dolomite Tablets, a mineral made up of calcium magnesium carbonate. Today, Super Enzymes are one of NOW’s top-selling products.

This comprehensive blend of enzymes helps break down fats, carbohydrates, and protein in foods.

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American Health

Doctor’s Best

Chewable Original Papaya Enzyme is a longtime favorite of health food store shoppers.

The packaging has changed slightly, but this award-winning product remains the same—an “after meal” tablet made with papaya fruit and enzymes.

The company started with Ultra Guggulow, featuring gum guggul extract, an Ayurvedic herb that is used to promote heart health and lower cholesterol. One of their most popular products today? Glucosamine Chondroitin MSM with OptiMSM for total joint health.

Pacific Resources

Xlear

100% Raw Certified Multi Flora Honey came first for Pacific Resources, which now has a full line of products featuring New Zealand Manuka honey, including bestseller Manuka Honey 20+.

Created by a doctor to help his patients combat sinus and allergy problems, Xlear Natural Saline Nasal Spray (originally called just Xlear) is made with the sugar alcohol xylitol, which helps ease congestion and help prevent bacteria and viruses from sticking to nasal passages.

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8/31/18 3/27/18 6:13 9:33PM AM

GO WITH THE

Compared to today’s overly processed grains, ancient ones like spelt and teff win out when it comes to nutrition

T N E I C N A

By Sherrie Strausfogel

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GRAINS

ave you noticed the wealth of trendy “new” grains at the market—kaniwa, farro, freekeh, spelt, and teff? Actually, they’ve been around for a long, long time. In fact, these grains are positively ancient.

Only recently discovered by Western palates, kaniwa comes from the Andes in Peru, where it’s been a staple of local diets for generations. Farro was mentioned in the Bible. It’s been found in the tombs of Egyptian kings, is said to have fed the Roman legions, and was even used as a form of currency in ancient Rome. Freekeh was created thousands of years ago in the Fertile Crescent (where the Middle East meets the Mediterranean Sea). Spelt was so important to the Greeks that they gave it as an offering to their gods. And teff has been a staple of traditional Ethiopian cooking for more than 3,000 years.

Why the renewed interest in these ancient foodstuffs? For three simple reasons: ancient grains are claimed to be more nutritious and healthier than modern grains, they haven’t been genetically modified, and many are gluten-free. Plus, studies show that people who consume more whole grains may have a lower risk of many chronic diseases, including heart disease and type 2 diabetes. And any one of these ancient grains could become the next “super grain,” kicking quinoa right out of the pot.

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farro

A favorite grain of foodies and chefs, farro is high in fiber, iron, and protein. It is hearty and chewy, with a rich, nutty flavor, and it’s easy to digest. This tasty ancient grain delivers about the same number of calories (roughly 100 per half-cup, cooked) as more traditional grains, with about 3.5 more grams of protein and fiber than brown rice per half-cup serving. Farro is also rich in vitamins and minerals, including calcium, iron, magnesium, niacin, and zinc.

Some say that farro is the original ancestor of all other wheat. Today, this Old World heirloom is still highly regarded in Italy, where it has been grown for generations by Tuscan farmers and is featured in many traditional dishes. Use it in casseroles, stews, salads, pilafs, tabbouleh, and couscous. Or try your hand at “farrotto,” an alternative to traditional risotto.

Farro was found in the tombs of Egyptian kings and was used as a form of currency in ancient Rome.

kaniwa

Just when you finally learned how to pronounce quinoa (keen-wa), another healthy grain comes along with an odd sounding name. Kaniwa (pronounced ka-nyi-wa) is the latest gluten-free super grain, not to be confused with its cousin quinoa. Technically a seed, it is rich in protein, fiber, iron, calcium, zinc, and antioxidants. In fact, kaniwa is a complete protein, boasting all nine essential amino acids and seven grams of protein per half-cup serving.

Kaniwa is easy to digest and has a similar sweet nutty flavor as quinoa, but is half the size. Kaniwa can be cooked just like quinoa, but it doesn’t need to be rinsed prior to cooking. Try kaniwa in place of oatmeal for breakfast, as a rice replacement, or in soups, soufflés, casseroles, and baked goods.

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spelt

freekeh

Freekeh (pronounced free-kah) or farik (Arabic for “to rub”) was created when a crop of young, green grain was set ablaze. In a salvage attempt, the farmers rubbed away the burnt chaff to discover the tender roasted kernels inside, and freekeh soon became a Middle Eastern staple. The grain on the inside is too young and moist to burn, so what remains is firm and chewy with an earthy, nutty, and subtle smoky flavor.

When it comes to nutritional benefits, freekeh dominates most grains. It’s low in fat and has more than three times the fiber as brown rice and twice as much as quinoa. This means it keeps you feeling full long after you’ve eaten it. Freekeh also ranks low on the glycemic index, making it a great choice for people managing diabetes or those trying to keep their blood sugar steady. This power-packed grain is high in iron, calcium, and zinc, and it acts as a prebiotic, promoting the growth of good bacteria.

Freekeh is wheat, however, so if you’re gluten-free, it’s not for you.

Otherwise, freekeh is easy to incorporate into your diet. It cooks up relatively quickly compared to many whole grains—in just 20 minutes. Use it anywhere you’d use whole grains.

Substitute hot freekeh for oatmeal as a hearty hot cereal topped with milk, honey, nuts, or fruit.

Add cooked freekeh to salad, soups, pilafs, risottos, and tabbouleh.

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A distant cousin to wheat, spelt is more nutritious, providing a generous dose of protein, fiber, riboflavin (vitamin B2), iron, manganese, and zinc. Spelt has a robust, nutty flavor and chewy texture and can be easier to digest than wheat. Because of its high water solubility, its vital nutrients are quickly absorbed into the body.

Originating in the Near East more than 8,000 years ago, this heirloom grain later spread throughout Europe, becoming especially popular in Germany, where it was farmed throughout the Middle Ages. Spelt has never been hybridized, so it has retained many of its original characteristics from antiquity, including its complex flavor. Breads and pasta made from spelt are denser and slightly sweeter than those made from white flour. Spelt makes excellent pasta, cookies, and other baked goods.

However, like freekeh, it isn’t gluten-free.

C

M

Teff has more calcium and vitamin C than almost any other grain.

teff

Y

CM

MY

Teff is a tiny whole grain the size of a poppy seed, with a mild, nutty flavor. It’s the smallest grain in the world (about 1/100th the size of a kernel of wheat). The germ and bran, where nutrients are concentrated, account for a larger volume of the seed compared to more familiar grains. It’s a good source of fiber, protein, iron, calcium, magnesium, and zinc. It has more calcium and vitamin C than almost any other grain. Much of its fiber is resistant starch, which has been linked in studies to improved blood sugar, and it is gluten-free.

Teff is the most widely planted crop in Ethiopia, where it’s a dietary staple of the country’s legendary distance runners because it’s naturally high in minerals. Mix up your menu with teff. Try it on its own or in stews, veggie burgers, cakes, cookies, and breads. It can be made into polenta, or a hot cereal with coconut oil.

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Gluten or No Gluten?

Download our Gluten & Grains Guide at betternutrition.com.

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kyowa-ad-pantesin-better-nutrition.pdf

1

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Effective support for heart healthy cholesterol levels.* Like most of us, you are probably concerned about heart health. You may recognize the role lifestyle choices play in helping to maintain a healthy ratio of good cholesterol (HDL) to bad cholesterol (LDL). But while eating right and exercise are essential to keeping a healthy balance, research shows that additional nutritional support can also play a role in supporting heart health. A pure and highly absorbable form of Pantethine (an active form of Vitamin B5), Pantesin® provides safe and effective support for a healthy heart.* Pantesin® works at the cellular level, enhancing enzyme and metabolic activity to help maintain balanced cholesterol levels.* Look for Pantesin® on the ingredient label of your favorite supplements.

For more information visit www.pantesin.com

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M

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CMY

K

*These statements have not been evaluated by the Food and Drug Administration.

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Pantesin® is a registered trademark of Kyowa Pharma Chemical Co., Ltd. Copyright ©2018 KYOWA HAKKO U.S.A., INC. All Rights Reserved.

Look for Pantesin® Pantethine in these fine brands.

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Spicy Orange Beef & Broccoli with Brown Rice Serves 4

You can easily sub out brown rice with another grain. Try farro, barley, kaniwa, or quinoa—the most “rice-like” grains.

Serves 4

It may feel counterintuitive to leave the skins on the squash, but they’re edible and soften during roasting. You can also use butternut squash here.

2 large delicata squash (about 2 lb.), seeded and cut into 1-inch cubes 3 Tbs. pure maple syrup, divided Salt and black pepper to taste 8 oz. dry farro 2 cups roughly chopped arugula ¾ cup dried cranberries 1 Tbs. chopped fresh sage ¼ cup extra-virgin olive oil 3 Tbs. cider vinegar 1 tsp. Dijon mustard ¼ tsp. freshly grated nutmeg ⅓ cup chopped walnuts, toasted Fresh sage leaves, optional

1. Preheat oven to 450°F. Line baking sheet with parchment paper coated with nonstick spray. Toss together squash, 2 Tbs. maple syrup, salt, and pepper, and spread in single layer on prepared baking sheet. Roast squash until fork-tender, 18–20 minutes.

2. Cook farro according to package directions.

Stir in arugula, cranberries, and chopped sage. Whisk together oil, vinegar, 1 Tbs. maple syrup, Dijon, and nutmeg, and stir into farro mixture. Top with squash, walnuts, and sage leaves, if using.

Per Serving: 620 cal; 13g prot; 22g total fat (2.5g sat fat); 98g carb; 0mg chol; 45mg sod; 12g fiber; 30g sugar

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1. Cut ⅛-inch-wide strips of rind from one orange, set aside. Squeeze juice from both oranges into small mixing bowl (about ½ cup of juice). Whisk soy sauce, 1 Tbs. water, apple juice, honey, and cornstarch into juice. Set sauce aside.

2. Heat large skillet over medium-high heat with 1 tsp. of oil. Add beef, and

sauté 1 minute. Set beef aside on papertowel-lined plate to drain excess oil.

3. Add remaining oil to the skillet. Add garlic, ginger, pepper flakes, and strips of orange rind, and sauté until fragrant, about 30 seconds. Add broccoli and ⅓ cup water. Cover and steam, about 2 minutes. Add red pepper, and sauté 1 minute more. Gradually whisk in orange sauce. Bring to a boil, stirring constantly, until sauce has thickened, about 2 minutes.

Add scallions and beef, and stir to combine.

Serve over brown rice.

Per Serving: 320 cal; 20g prot; 8g total fat (1.5g sat fat); 46g carb; 30mg chol; 320mg sod; 7g fiber; 11g sugar

Wild for Rice It may not be “new” to you like some of the ancient grains featured in this article, but rice has a storied history all its own, dating back thousands of decades—an estimated 12,000 to 15,000 years. First cultivated in China, rice quickly became a staple in Asian, Middle Eastern, Indian, and European cuisines. For so many dishes, there’s just no suitable substitute for rice.

Whether you prefer white or brown rice (the more nutrient-dense of the two, with higher amounts of fiber, minerals, and vitamins than white), not all rice is the same. A handful of farmers are raising the bar when it comes to growing rice. One standout: Castor River Farms in Southeast Missouri, a generations-old farm dedicated to soil conservation. They use cover crops and no-till farming to regenerate the land and reduce carbon emissions. “Utilizing cover crops protects the soil where crops are planted. As a result, specific plants are allowed to grow deep into the soil, promoting soil health and fertility,” says Johnny Hunter II, owner of Castor River Farms. Both their Long Grain White Rice and Long Grain Brown rice have a light, fluffy texture and taste great fried or steamed. —Nicole Brechka

RICE GIVEAWAY: Enter to Win! Castor River Farms is giving away 5 bags of brown rice to Better Nutrition readers. Be one of the lucky winners—to enter, simply email your name and address to betternutritionfreebie@gmail.com. Put “Rice” in the subject line.

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

Maple-Glazed Delicata Squash with Farro & Arugula

2 oranges 1 Tbs. soy sauce or coconut aminos 1 Tbs. organic apple juice 1 tsp. honey 1 Tbs. cornstarch 3 tsp. sunflower oil ½ lb. grass-fed beef sirloin, trimmed of all visible fat and sliced into 1-inch long, thin slices 4 cloves garlic, minced 1-inch fresh ginger, minced (about 1 Tbs.) 1 Tbs. dried red pepper flakes (1 tsp. for mild spice) 2 heads broccoli, chopped (about 6 cups) 1 red bell pepper, sliced 1 bunch chopped scallions with greens (about ½ cup) 2 cups brown rice, cooked

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

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IMMUNE Surrounded by sick people at the office?

Coming down with a cold?

Traveling a lot? Here are 11 awesome immune-boosting products to help you sidestep illness all season long

HEALTH

ALL-STARS 2

By Nicole Brechka

1

American Health Probiotic CD

Essential Formulas Reg’Activ Immune & Vitality

Glutathione is one of the most important antioxidants in the body.

Essential Formulas Reg’Activ Immune & Vitality contains a unique probiotic strain, Lactobacillus fermentum ME-3, that helps boost your body’s stores of glutathione for better immune function and increased energy.

You may think of them for digestive wellness, but probiotics are equally important for maintaining a strong immune system, most of which resides in your gut. For a daily supplement, we like American Health Probiotic CD. This 10-strain formula features BIO-tract, a process that allows probiotics to withstand stomach acid and reach the intestinal tract unharmed.

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5

LivOn Labs Lypo-Spheric Vitamin C

Vitamin C and a hearty immune system go hand in hand. What you might not realize is that your body needs extra C during times of illness or stress. LivOn Labs Lypo-Spheric Vitamin C delivers 1,000 mg of vitamin C right into your bloodstream and your cells for fast uptake. It’s made using liposomal technology, in which vitamin C molecules are encased in liposomes to avoid degradation from digestive acids.

3

Flora Elderberry Crystals

Elderberry shines as an immune aid, thanks to its high antioxidant content and antiviral and antibacterial properties. Flora Elderberry Crystals are a tasty way to benefit from this healing herb.

Add to smoothies, juices, or your favorite beverage. Elderberry is the only ingredient here, and there’s no added sugar.

6

4

Kyolic Immune Formula 103

Looking for a well-rounded immune health formula? Kyolic Immune Formula 103 blends Aged Garlic Extract, a natural antimicrobial, with nutrients known for their immune-supportive properties: medicinal mushrooms, astragalus, oregano, olive leaf, and vitamin C.

Mushroom Wisdom Maitake D-Fraction EZ Spray

For mega immune protection, think maitake. This medicinal mushroom has been used for thousands of years to support immune health and protect against viruses and other microbes. Mushroom Wisdom Maitake D-Fraction EZ Spray is a concentrated source of maitake. Carry it with you for a daily immune boost.

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Did you wake up with a sore throat or that achy, run-down feeling? Pick up a box of Solstice Medicine Company Yin Chiao (Chieh Tu Pien).

This potent blend of nine Chinese herbs helps power up your immune system and fight off cold and flu symptoms for a speedy recovery. Use at the first sign of illness.

DIY Elderberry Spice Syrup

1 organic lemon 1 cup dried elderberries 5 cups water ¼ cup peeled & sliced fresh ginger root ½ Tbs. whole cloves 1 cinnamon stick 2 cups raw honey

1. Peel lemon, and cut peel into strips. Juice lemon into small bowl, and set aside.

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Wedderspoon Manuka Honey Plus Immunity Butters

Snack your way to stronger immunity with Wedderspoon Manuka Honey Plus Immunity Butters, infused with antioxidantrich New Zealand Manuka Honey and cold- and flu-preventive remedies, such as vitamin C, elderberry, and bee propolis.

Choose from Elderberry with Watermelon Seedbutter and Tart Cherry with Sunflower Seedbutter. These taste great spread on toast— the perfect immunefortifying breakfast.

2. Add lemon peel, elderberries, water, ginger, cloves, and cinnamon stick to medium heavy-bottomed pot. Bring to a boil, reduce heat, and simmer gently, 25 minutes or until liquid is dark and reduced by about ⅓. Turn off heat, and allow to cool slightly.

3. Strain liquid through fine-mesh sieve and some cheesecloth, squeezing berries to extract as much liquid as possible.

Discard spent berries, and add fresh lemon juice and honey to elderberry liquid.

4. To use, take ½ Tbs. three times per day at the first signs of a viral infection.

Store finished syrup in refrigerator up to 3 months.

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WishGarden Herbs Kick-Ass Immune Activator

The name says it all. Carefully crafted by herbalists, WishGarden Herbs Kick-Ass Immune Activator contains powerhouse herbs that you might not see in other immune products, including baptista, yerba santa, and osha. You’ll also find tried-and-true favorites like goldenseal and echinacea. Use it as a frontline defense against illness.

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

Makes 4 cups Excerpted with permission from The Simple Guide to Natural Health by herbalist Melanie St. Ours (learn more at psycheandsoma.com).

This simple syrup can help you stay healthy during cold and flu season. If you have an autoimmune condition, have had an organ transplant, or if you’re taking blood thinners, ask your doctor before using.

Solstice Medicine Company Yin Chiao

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➎ COLLOIDAL SILVER WAYS TO USE

By Liana Werner-Gray Silver has been used medicinally for centuries, dating back to the days of Hippocrates. Ancient Mediterranean civilizations used it to promote the purity and safety of their drinking water. The metal, which was highly valued for its antimicrobial properties, was often used as a lining for utensils, dishes, and drinking vessels to keep food fresh and prevent spoilage. In the days before antibiotics, silver was the treatment of choice for infections and wounds, including surgical wounds and soldiers’ wounds during World War I. In the 1930s, when doctors started relying on antibiotics to treat infections, silver use dropped out of favor.

Fortunately, you can still reap the health benefits of silver today in the form of liquid and topical colloidal silver. More people are discovering the healing powers of colloidal silver, particularly with the increase in antibiotic-resistant bacteria. While human research is somewhat limited, anecdotal evidence is substantial when it comes to colloidal silver’s health benefits.

I have used colloidal silver for years for energy, vibrancy, immune support, and more. Here are its top 5 health benefits:

Nature’s Answer

10 Sambucus Kids

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

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If you find it challenging to give your children any kind of medicine, you (and your kids!) will love Nature’s Answer Sambucus Kids. It’s a tasty, natural syrup designed to help treat and prevent colds, flu, and other respiratory infections. Antiviral elderberry is paired with immunesupportive echinacea and astragalus in this no-sugar-added formula.

Sovereign

11 Silver Bio-Ac-

tive Silver Hydrosol

Fans of this antibacterial and antiviral remedy swear by it for everything from cold relief to sinus infections to flu prevention. Sovereign Silver Bio-Active Silver Hydrosol is a safe, effective form of the metal that’s been refined to produce a small particle size, which translates to better absorption and excretion from the body.

1. Gut Cleanse: I’ve done my fair share of colon cleanses in the past 10 years. One of my favorites, hands down, is a colloidal silver and aloe cleanse developed by Robert Scott Bell, a homeopathic practitioner and radio show host.

According to Scott Bell, this therapy helps resolve gut issues, including leaky gut syndrome, candida, diverticulitis, bloating, IBS, constipation, and damage from antibiotic overuse. For the cleanse: Mix 1 oz. colloidal silver with 1 oz. pure aloe juice; drink three times daily (45 minutes away from food or drink) for 2–6 weeks. Also, take a probiotic at night. [Editor’s note: You can download a copy of the full protocol at robertscottbell.com.]

2. Immune Health: Colloidal silver is known as a natural antibiotic, antifungal, and antiviral substance. According to research by Larry C. Ford, MD, at the UCLA School of Medicine, viral, fungal, and bacterial microbes were killed within minutes of exposure to silver. Some of the top immune-supportive uses include: ❱Enhancing overall immune function (I take 1 tsp. before and after a flight to avoid getting sick). ❱Easing sinus infections and allergies (try adding a few drops to a neti pot or spray directly up your nose). ❱Promoting recovery and soothing symptoms from colds and flu; use at the first sign of illness if possible. ❱ Aiding in recovery from bacterial infections, including respiratory infections, pink eye, and ear infections (place 2–3 drops in each ear, three times daily).

3. Fungal infections: Colloidal silver is known as a potent antifungal and can be used to help relieve ringworm, candida, thrush, and other

fungal infections. According to a study in the Iranian Journal of Biotechnology, pine pollen helped enhance the antifungal effects of silver nanoparticles.

4. Healthy Skin: If you have any skin issues, including skin infections, psoriasis, eczema, rosacea, and acne, colloidal silver gel may help reduce inflammation, pain, and redness.

The gel doubles as a beauty product—I dab it under my eyes to help with fine lines. It also make a great night cream.

5. First Aid Remedy: Colloidal silver gel is a must-have for your first aid kit. Apply to minor cuts, burns, scrapes, bites, and bruises. It’s also great to have on hand when traveling.

NOT ALL LIQUID SILVER IS THE SAME Safety First: Certain forms of silver are unstable (i.e., they are excreted without being absorbed by the body), and they come with increased toxicity risks. While these dangers are dependent on dosage, it’s best to stick with brands from reputable manufactures. Low-quality silver has been associated with argyria, a rare condition in which the skin turns blue.

High-Quality Silver: One standout type is Bio-Active Silver Hydrosol, a mixture of highly refined silver ions and silver nanoclusters.

Thanks to the extremely small particle size (as low as 0.8nm), this form is completely safe when taken as directed. Bio-Active Silver Hydrosol also contains 98% positively charged silver for optimum effectiveness.

Dosage Guidelines: Take 45 minutes away from any food or drink. You can add the liquid to smoothies, juices, smoothie bowls, etc. You can also mix 2 oz. of colloidal silver liquid per gallon of water and sip throughout the day.

Liana Werner-Gray is a holistic health advocate whose mission is to help people heal with nutrition and lifestyle choices. She’s the author of The Earth Diet and 10-Minute Recipes. Her website is theearthdiet.com.

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naturalBEAUTY/

PURE INGREDIENTS FOR SKIN & BODY

Did You Know?

Kiss Dry Lips Goodbye Your lips are thin-skinned and lack oil glands to protect them from cracking and chapping—all the more reason to use nourishing lip balms /// BY SHERRIE STRAUSFOGEL

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Nourish your lips with Shea Terra Organics Argan-E Lip Savior. Ugandan shea butter helps improve skin elasticity and boosts cell renewal. Cold-pressed chamomile and calendula oils soothe and repair. Seabuckthorn, rich in omega-7s, regenerates healthy skin cells, while argan oil softens lips. Golden Ugandan beeswax contains healing properties from pollinated plants. All ingredients are edible, so if the almond flavor has you licking your lips, there’s no harm.

Smooth and exfoliate dry lips with Farmhouse Fresh Lip Polish. U.S.-grown cane sugar sloughs off dead skin cells, while sunflower seed oil, shea butter, and beeswax soothe and moisturize chapped lips. Choose from three flavors: Blackberry Wine, made with crushed organic Oregon blackberries and Texas Merlot grapes; Whoopie!, made with Georgia cane and confectioners’ sugar; and Beach Punch, made with California dates, Texas honey, and pineapple juice.

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Give your lips some TLC with Alaffia Ethically Traded Lip Balm. This silky stick is made with Ethically Traded coconut oil and essential oils, along with cocoa butter and candelilla wax. Enjoy three scents: Coconut Mint, Coconut Pineapple, and Purely Coconut.

All three balms are also vegan.

Protect your pucker with Jane Iredale LipDrink Lip Balm with SPF 15. Nourishing carrot seed and avocado oils, as well as aloe vera, moisturize dry lips, while green tea and vitamins E and C provide antioxidant protection, and titanium dioxide offers broad-spectrum sun defense. This sunscreen lip balm doubles as a lipstick and is available in five trendy shades (shown here in Tease), all with a refreshing lemon flavor.

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For the perfect pout, treat your lips to Pacifica Enlightened Gloss. Infused with coconut oil, cocoa butter, vitamin E, and mineral color, this nourishing gloss adds shine without the plasticizers used in most mass-market lip glosses. Nonsticky and hydrating, it comes in five shades of sheer, long-lasting, natural color scented with coconut and vanilla.

Colors shown here: Poppy and Ravish.

Sun and cold, as well as lipsticks with synthetic ingredients like mineral oil,, are the main causes of dehydrated lips.

Licking your lips in an attempt to keep them moist will only aggravate the problem.

Protect your lips from the sun, wind, and cold with Badger Sunscreen Lip Balm with Broad Spectrum SPF 15. Non-nano mineral zinc oxide provides lifeguard-worthy sun protection for lips. Extra virgin olive oil, beeswax, and shea and cocoa butters keep delicate skin hydrated. It’s kid-friendly, reef-friendly, flavorfree, and biodegradable.

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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.

• OCTOBER 2018

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cookwithSUPPLEMENTS/

E A SY WAYS TO BOOST YOUR NUTRITION

Pumpkin Smoothie with MCT Oil Pumpkin Pie Protein Smoothie

of

nut

G a rd e n

M C T Oil

⅓ cup milk or nut milk, plus more to thin ⅓ cup pumpkin purée, chilled Serves 1 ⅓ cup plain organic yogurt Recipe adapted from Purely Pumpkin

by Allison Day 1 Tbs. maple syrup r’s p ½ tsp. pumpkin pie spice Think of this like ½ tsp. vanilla extract edito ick pumpkin pie in a glass 1 cup packed organic —with lots more spinach protein, fiber, and ½ banana, peeled, micronutrients. cut into pieces, and This thick smoothie frozen, or ½ fresh will keep you banana (use fresh for satisfied for hours. a thinner smoothie) Dr 1 Tbs. MCT oil c .F i o rm an 2 ice cubes ula O rg e

Co

co

Li f

t e d 10 0 %

1. Add all smoothie ingredients

to blender. Blend on high until smooth and creamy. Thin with additional milk or water if desired.

Serve immediately.

Per serving: 370 cal; 9g prot; 17g total fat (16g sat fat); 45g carb; 10mg chol; 125mg sod; 2g fiber; 32g sugar

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

Known for its energizing effect, MCT oil is a concentrated source of fats from coconut oil that blends well with this creamy autumn delight

Did You Know?

MCT Oil helps boost production of ketones, making it a great fat choice for keto dieters.

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

eating4HEALTH/

FOODS & ME ALS THAT HE AL

Eat to Beat Breast Cancer About one in eight American women will develop invasive breast cancer over the course of her lifetime, and breast cancer death rates are higher than those for any cancer, other than lung cancer. The good news: because it's one of the most-studied forms of cancer, research has pointed out dozens of dietary factors and foods that can reduce your risk. Seven of the best:

➊ Carrots are high in carotenoids—antioxidants such as beta carotene and alpha carotene—that protect against breast cancer. In one large study, women with the highest blood levels of carotenoids had an 18–28 percent lower risk of breast cancer. Other foods rich in carotenoids include mango, papaya, sweet potatoes, pumpkin, and leafy greens. Try this: Shred carrots and toss with currants, pistachios, and rosewater for a Middle Eastern carrot salad; purée roasted carrots with chickpeas, garlic, and olive oil for a twist on hummus; toss baby carrots and cauliflower florets in melted coconut oil, roast till tender, and shower with minced parsley.

➋ Flax seeds contain compounds called lignans, phytoestrogens that can change estrogen metabolism.

In postmenopausal women, lignans can cause the body to produce less active forms of estrogen, which helps reduce breast cancer risk. Flax seeds are also rich in alpha-linolenic acid, a type of omega-3 fat that has been shown to suppress the growth, size, and proliferation of cancer cells and to promote breast cancer cell death. Pumpkin seeds, sunflower seeds, oats, barley, beans, and berries also contain lignans. Try this: Combine ground flax seeds with minced

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///BY LISA TURNER

rosemary, garlic powder, and water, roll thin, cut into squares, and bake as savory crackers; stir ground flax seeds, chopped walnuts, and blueberries into oatmeal for a power-packed breakfast; purée ground flax, cocoa powder, instant espresso, and yogurt for a healthy mocha smoothie.

➌ Red onions are high in organosulfur compounds, which block tumor growth in breast and other cancers. Other foods rich in organosulfur compounds include yellow onions, garlic, leeks, shallots, and chives. Red onions also contain quercetin and anthocyanin— responsible for the red color—which also protect against breast cancer. Try this: Sauté red onions, shaved Brussels sprouts, and mushrooms in olive oil; halve red onions, drizzle with a mixture of melted coconut oil, honey, and balsamic vinegar, and roast until tender; thinly slice red onions, pack in a jar, and cover with apple cider vinegar for quick pickles.

➍ Arugula is loaded with cancer-preventive compounds, especially glucosinolates, a group of sulfur-containing chemicals that are responsible for the pungent, bitter taste of crucifers. Glucosinolates are broken down by the body into isothiocyanates and indoles, compounds that have been shown to inhibit the development of cancer cells and promote cancer cell death. One study found that women who ate more crucifers, including arugula, kale, radishes, broccoli, and cabbage, had a lower risk of breast cancer. Try this: Purée arugula, basil, and spinach with cashews, olive oil, and garlic for a spicy pesto; toss baby arugula leaves with diced pears, chopped pecans, and crumbled blue cheese, and

drizzle with olive oil; sauté arugula, escarole, radicchio, and shallots, and top with a poached egg.

➎ Green tea is rich in polyphenols, especially epigallocatechin gallate (EGCG), a powerful compound that's been shown to strengthen immunity, prevent cancer cell growth, and induce cancer cell apoptosis (cell death). In one study of 1,009 women, green tea consumption was associated with a reduced risk of breast cancer.

EGCG is found primarily in green tea, but raspberries, peaches, strawberries, onions, and avocados also contain trace amounts. Try this: Add matcha green tea powder and honey to hot almond milk for a creamy green tea latte; simmer fish in a broth of green tea and sliced ginger; combine matcha green tea powder and almond flour, and use as a base for grain-free pancakes. ➏ Tuna is high in EPA and DHA, omega-3 fats that reduce inflammation, protect against the development of breast cancer, and promote cancer cell apoptosis.

Salmon, sardines, herring, and mackerel are also high in EPA and DHA. And because studies have found a link between red meat, processed meat, and increased risk of breast cancer, fish may be a better choice than red meat for hearty meals. Try this: Toss cooked whole-grain pasta with canned tuna, Kalamata olives, halved cherry tomatoes, and pesto; lightly sear thinly sliced fresh tuna and layer over sautéed greens; mix canned tuna with white beans, chopped arugula, and minced red onions for a protein-rich salad.

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

Reduce your risk with these 7 cancer-fighting foods

Spicy Tuna Salad Sandwich with Arugula, Red Onion, & Broccoli Sprouts Serves 2

This power-packed sandwich incorporates a variety of cancer-preventive vegetables into traditional tuna salad. A mix of Greek yogurt, lemon juice, and olive oil takes the place of high-fat mayonnaise, and adds extra protein, with a spicy zing from cayenne pepper. We layered ours on a hearty, whole-grain bread studded with flax seeds; other options include gluten-free bread, ciabatta, baguette, or whole-wheat tortillas. For a grain-free option, serve it in lettuce cups.

1/3 cup low-fat, plain Greek yogurt 2 Tbs. olive oil 1 Tbs. lemon juice 1/4 tsp. cayenne pepper, or to taste 1 6-oz. can white meat tuna packed in water, drained well 1/2 cup finely chopped arugula 1/4 cup minced red onion 1/4 cup shredded carrots 8 slices whole-grain flax bread 1 cup broccoli sprouts Dijon mustard (optional)

1. In medium bowl, whisk together yogurt, olive oil, lemon juice, and cayenne pepper. Add tuna, arugula, onion, and carrots, and stir to mix well. Season to taste with salt and pepper.

2. Divide mixture between four slices of

bread, and top with broccoli sprouts.

Spread remaining bread with mustard, if desired. Top sandwiches with remaining bread, cut on the diagonal, and serve immediately.

Per serving: 540 cal; 36g prot; 21g total fat

(3.5g sat fat); 49g carb; 40mg chol; 670mg sod; 1g fiber; 10g sugar

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

➐ Broccoli sprouts, baby broccoli plants that resemble alfalfa sprouts, contain extremely high levels of sulforaphane, a sulfur-containing compound related to those in red onions. Studies show that sulforaphane can inhibit breast cancer cell growth and induce apoptosis of breast cancer cells. They're also high in fiber, which may protect against breast cancer by altering hormonal actions. Other foods high in sulforaphane include broccoli, cabbage, Brussels sprouts, kale, and other crucifers. Try this: Spread mashed avocado on toast and layer with broccoli sprouts, red pepper slices, and olives for an easy breakfast or snack; blend broccoli sprouts, bananas, pineapple, and coconut milk into a creamy smoothie; toss cooked soba noodles with broccoli sprouts, sautéed carrots and onions, sesame oil, tamari, and black sesame seeds.

SOVEREIGN SILVER

BIO-ACTIVE SILVER HYDROSOL™ The Ultimate Refinement of Colloidal Silver™

No matter where your fall fun takes you, we have you covered with Immune Support * for your entire family!

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

NATURAL IMMUNOGENICS CORP. • 1-888-328-8840 • www.SovereignSilver.com * This statement has not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease. © 2018 Natural Immunogenics Corp.

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asktheNUTRITIONIST/

ANSWERS TO YOUR FOOD QUESTIONS

Have a Happy, GMO-Free Holiday Try these tips to help avoid genetically modified foods from Halloween through the New Year ///BY MELISSA DIANE SMITH

: I do my best to stay away from genetically modified foods (GMOs), but they seem

much harder to avoid during the holidays. Can you provide some names of non-GMO Halloween and holiday candy and other tips for festive non-GMO food choices?

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

—Connie M., Oklahoma City

a:

Consumer demand for non-GMO foods may be at an all-time high, but it still isn’t easy to completely avoid them— especially during the food-centric holiday season. Here’s a quick guide to help you steer clear of GMOs all fall and winter long.

Halloween

Organic Lollipops, Licorice, Gummy Bears, and Hard Candy; Chimes Ginger Chews; and Simply Gum.

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

Most parents want their children to experience the fun of Halloween without risky, hidden ingredients that can turn sweet treats into health tricks. To avoid this spooky situation, try Non-GMO Project Verified candy, such as Yum Earth

Healthy Tip!

Looking for a no-sugaradded Halloween treat?

Try making jack-o-lanterns from mandarins, satsumas, or small oranges.

But beware: like all candy, these treats are made mostly of (non-GMO or organic) sugar.

From a nutrition point of view, treats made with certified organic real-food ingredients—and a little healthy fat to prevent candy-induced blood sugar spikes—are a better way to go. A few to choose from that come in large bags or boxes: Nutiva

Organic O’Coconut Lightly Sweetened Coconut Treat; Cocomels Organic Coconut Milk Caramels;

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Alter Eco Organic Truffles; and Heavenly Organics Chocolate Honey Patties. Other healthier treat options include Stretch Island Organic Fruit Strips, which are made

only with real fruit ingredients, and Eden Foods Organic Pocket Snacks, featuring

fruit-juice-sweetened dried fruits.

Looking for sugar-free Halloween ideas? Try making festive alternatives to jack-o-lanterns from fresh mandarins, satsumas, or small oranges. Draw faces on the skin of the fruit with a black permanent marker (it won’t contaminate the fruit). Or give out Glee Sugar-Free Gum, which is Non-GMO Project Verified and Fair Trade certified. It’s sweetened with xylitol, a sugar alcohol made from American birch and beech trees, and is available in five flavors. You also can go unconventional, skip food altogether, and give out glow bracelets—fun gifts that kids love that are also practical because they make kids easier to see in the dark when they’re out trick or treating!

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

Thanksgiving The best way to enjoy a healthy nonGMO holiday meal with a minimum of stress is to be organized and plan ahead.

A few weeks before the holiday, order an unprocessed organic or Non-GMO Project Verified turkey (or an organic turkey breast, or organic or Non-GMO Project Verified chicken for smaller dinner gatherings). Mary’s produces both options.

Gradually gather nonperishable, USDA Organic or Non-GMO Project Verified products—such as dried herbs and spices, chicken broth, thickeners such as arrowroot, sweeteners, and canned pumpkin—that you will need for Thanksgiving. Half a week before the holiday, buy ingredients such as organic butter, as well as hardier vegetables. Then prepare dishes such as mashed root vegetables, homemade cranberry sauce, and any pies or desserts that you can make in advance. A day or two before Thanksgiving, pick up your turkey and any perishable fresh vegetables you’ll be serving, then prepare a simple-yet-tasty non-GMO meal that you and your family and friends will love.

FESTIVE KALE SALAD WITH DRIED CRANBERRIES & TOASTED WALNUTS Serves 4

Begin preparing the salad about 2 hours before you want to serve it. ½ cup organic walnut halves or pieces 1 large bunch organic lacinato or dinosaur kale 1 organic orange ¼ cup organic extra virgin olive oil 2 Tbs. orange juice (squeezed from ½ the orange) 1½ Tbs. lemon juice Unrefined sea salt and pepper to taste ½ cup organic dried cranberries

1. Preheat oven to 325°F. Arrange walnuts on baking sheet and toast until fragrant and crisp, about 10 minutes.

2. Wash and dry kale. Remove center ribs, slice the kale leaves into thin strips, and place in large salad bowl.

3. Zest orange. Place orange zest, olive oil, orange juice, lemon juice, salt, and pepper into cup or small jar, and mix.

Add cranberries and toasted walnuts to kale, pour over dressing, and toss to coat thoroughly. Let sit on countertop at least one hour.

4. Slice remaining orange half lengthwise into thin slices, peel away rind, and chop orange slices into small pieces. Add orange pieces to salad before serving. per serving: 300 cal; 4g prot; 23g total fat (3g sat fat); 22g carb; 0mg chol; 15mg sod; 3g fiber; 14g sugar

Christmas For the big dinner, follow the same guidelines as for Thanksgiving. If you prefer red meat to poultry, seek out and purchase organic, 100 percent grass-fed cuts of beef or lamb.

Keep in mind that corn, potatoes, yellow squash, zucchini, papaya, and apples can be genetically modified, so make sure to seek out those labeled organic. Or make simple side dishes with vegetables that aren’t genetically modified. Some options include baked sweet potatoes, roasted asparagus and mushrooms, green beans almondine, spinach salad, or kale salad with orange pieces and organic dried cranberries.

For desserts, use non-GMO flours and sweeteners and organic butter or coconut

oil to make easy-to-prepare apple crisps or shortbread cookies.

For sweet stocking stuffers, any of the organic candies mentioned for Halloween will work well. Also look for Justin’s Dark Chocolate Almond Butter Cups, Coconut Secret Coconut Bars, Eating Evolved Coconut Butter Cups, Hail Merry Bites, Boulder Bake Chocolate Chip or Banana Walnut Cookies, and That’s It Dark Chocolate Covered Fruit Truffles.

For sugar-free stocking stuffers, try That’s It Fruit Bars, made only from fruit, Lily’s Sweets stevia-sweetened chocolate bars, or Bulletproof Vanilla Shortbread or Mint Chocolate Chip Collagen Protein Bars.

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

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healthyDISH/

RECIPE MAKEOVERS FULL OF MODERN FL AVOR

Spicy Indian Dal It’s easier than you might think to make this fragrant stew, especially with the help of an Instant Pot /// BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC

FEATURED INGREDIENT:

Lentils

Lentils are small, disk-shaped legumes that grow on an annual bush-like plant native to central Asia. They’re used throughout the Mediterranean region and the Middle East, and they’re especially popular in India where they’re mixed with spices and cooked to a purée called a dal.

There are at least 50 varieties of lentils, in addition to the brown variety most common in the west. The ancient Greeks used them for making bread, and the crisp Indian crackers known as pappadams that are often served with lentils are made from lentil flour.

But lentils’ real claim to fame—and the reason they got a “star” in my book, The 150 Healthiest Foods on Earth—is that they are positively loaded with fiber, especially soluble fiber. Soluble fiber provides food for the good microbes in your gut, and helps control blood sugar by delaying the emptying of the stomach and slowing the entry of sugar into the bloodstream. That’s why high-fiber foods such as lentils have such a low glycemic load. Because fiber slows down digestion, it can help blunt the spikes in blood sugar and insulin that can cause you to be hungry again an hour after a low-fiber meal. Those blood-sugar spikes can also contribute to diabetes, insulin resistance, and metabolic syndrome, while making weight loss very difficult.

High-fiber diets have been consistently associated with better weight management, as well as improved glucose control for both diabetics and non-diabetics. High-fiber diets are also associated with lower risks for cancer and heart disease.

In addition to whopping 16 grams of fiber, a cup of lentils also provides about 18 grams of protein. Lentils are also a good source of at least seven minerals.

Quick Vegetable Dal Serves 8

1 Tbs. coconut oil ½ sweet onion, finely diced 2 Tbs. minced ginger root (or 1 tsp. ground ginger) 1 Tbs. minced turmeric root (or 1 tsp. ground turmeric) 2 cloves garlic, minced (or 1 tsp. granulated garlic) 1 tsp. cumin 1 tsp. coriander ½ tsp. cardamom ½ tsp. red pepper flakes, optional ½ small cauliflower, chopped 1 small zucchini, chopped 1 cup yellow moong dal, rinsed 2 cups sodium-free vegetable broth, or water 1 15-oz. can diced tomatoes, undrained Juice of 1 lime, plus extra slices for serving Salt and freshly ground black pepper, to taste 1 bag baby spinach, optional 1 bunch cilantro chopped, optional

1. Heat coconut oil in Instant Pot set to

sauté, or frying pan over medium heat.

Sauté sweet onion until beginning to soften, about 5 minutes. Add spices from ginger through red pepper flakes, if using, and sauté 1–2 minutes more, until very fragrant. Add remaining ingredients from cauliflower through lime juice, and stir to combine (or transfer all ingredients to a pressure cooker).

2. Pressure cook 10 minutes. Let it sit

NOTES FROM THE CLEAN FOOD COACH The Instant Pot is a useful, versatile tool for healthy, fast food preparation. It’s reasonably priced and saves on space because it takes the place of multiple bulky kitchen appliances.

I regularly use one to sauté, slow cook, pressure cook, and make rice and even sous vide!

If you don’t have one, a pressure cooker will work fine with the extra step of sautéing on the stove top. If you don’t have a pressure cooker, add more liquid and simmer the contents in a soup pot on the stovetop until everything is tender, about 30–40 minutes.

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10 minutes, then release pressure valve to vent steam. Remove lid, and season with salt and pepper. Stir in spinach and cilantro, if using. Let rest a minute to wilt greens, stir again, and serve with lime slices.

Per serving: 140 cal; 7g prot; 2.5g total fat (1.5g sat fat); 23g carb; 0mg chol; 160mg sod; 5g fiber; 4g sugar

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

Dal (also known as dahl) is an Indian term for a thick soup-like stew made from different varieties of legumes (usually lentils), onions, and a variety of pungent spices.

It’s a staple in Ayurvedic cooking, a supremely nourishing dish, and quite easy to digest. Chef Jeannette’s version is a spice-rack come to life, featuring cumin, coriander, garlic, ginger, and turmeric, all superstars in the spice kingdom.

Moong dal is made of split mung beans. They tend to turn mushy in a soup, making them a perfect choice for the consistency of a thick dal, and they cook more quickly than brown or green lentils. Chef’s version is about half vegetable/half moong, making it lower carb than most options. We also opted to skip the traditional basmati rice for the same reason. The ingredient list is a bit long, but more than half of them are herbs and spices, so the dish comes together pretty easily.

I know the Paleo folks don’t much care for beans or legumes because of the lectins (proteins in grains, beans, and legumes that can cause problems for some people), but in my experience, only about 10 percent of the general population is “lectin-sensitive.”

For everyone else, legumes are among the healthiest foods on the planet.—Dr. Jonny

• OCTOBER 2018

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•

63 8/31/18 3:43 PM

80yearsYOUNG/

1938–2018

Better Nutrition in the 1990s, part 1

T

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

9

FOODS

THAT WERE POPULAR IN THE ’90S

Serves 4

With a fraction of the calories and fat content of poultry and meat, soy became a favorite food in the ’90s. This classic soy chili recipe comes from a 1996 issue of Better Nutrition.

2 packages firm tofu, frozen 1 large onion, diced 2 cloves garlic, minced 3 cups tomatoes 4 cups cooked kidney beans 2 Tbs. chili powder

❉ Hot Pockets ❉ Lunchables ❉ Chinese chicken salad

❉ SnackWells ❉ Pizza bagels ❉ Veggie burgers ❉ Molten chocolate cake

❉ Sun-dried tomatoes

❉ Butter Buds

THE STORY OF

Easiest Ever Tofu Chili

1 tsp. vinegar 1 tsp. sugar ½ tsp. salt ¼ tsp. black pepper Tabasco sauce to taste, optional

1. Thaw tofu, and crumble into bits. Sauté onion and garlic in oil* until tender. Add tofu, and sauté another few minutes.

2. In large pot, mix all ingredients, and simmer 1 hour, stirring frequently. Spoon into bowls and enjoy.

Per Serving: 440 cal; 36g prot; 10g total fat (1.5g sat fat); 56g carb; 0mg chol; 460mg sod; 15g fiber; 8g sugar *We added 1 Tbs. of olive oil to enhance the recipe, but you can also use cooking spray.

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

The 1990s were bookended by competing nutritional philosophies: First, everyone was on the low-fat bandwagon, but by the end of the decade, low-carb diets like the Atkins Diet were all the rage.

For low-fat proponents, it was fat that made you fat and caused disease.

And doctors at the time agreed. People started to shun fat as though it were a poison—no fat was better than low-fat.

Fat-free cheese, sour cream, cookies, milk, salad dressings, and similar foods crowded store shelves. Popcorn and bagels prevailed, and books on the lowfat lifestyle made it onto the bestseller list, including Butter Busters by Pam Mycoskie and Stop the Insanity! by Susan Powter, a popular TV personality who slimmed down on a low-fat diet.

Fat can still be hot button issue, but most experts now agree that clean, healthy fats are necessary for good health—and not something to fear.

Better Nutrition was founded by Jack Schwartz in 1938. Schwartz returned from the military with a business idea—start a magazine about nutrition.

He loved helping friends and family find natural solutions to health problems, and he figured others would be interested in this too. He saw an opportunity to fill a niche and, at the same time, satisfy his passion for health and nutrition. And just like that, Better Nutrition magazine was born. Fall back in time with us this year as we revisit popular trends in nutrition, vitamins, recipes, and more with this limited-edition section.

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• OCTOBER 2018 8/31/18 3:32 PM

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

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