Betternutrition september2017 by Better Nutrition Magazine

Alicia Silverstone INTRODUCES

ORGANICS GUMMIES

ALICIA SILVERSTONE Actress, NY Times Best-Selling Author, Health Advocate

by Alicia Silverstone

How mykind Organics Got Its Start While I was pregnant with my son, Bear, I embarked on a quest for the cleanest prenatal vitamin I could give my body. A vitamin that was aligned with the way I eat: organic, non-gmo, free of funky processed junk, and completely plant-based. Turns out this search was no simple task! I learned that there really wasn’t anything on the market that I would feel comfortable putting in my body as a nutritional safety net. I could ﬁnd vegan-friendly options, but they wouldn’t be whole foodbased. Some vitamins claimed to be nothing but whole foods, but in reality included binders, ﬁllers, and other synthetics. What?! That’s like saying your broccoli is nothing but broccoli and then sneaking in some hydrogenated soybean oil. Gross!

son, Bear, I came across gummy vitamin brands that were made with some organic stuff, but most snuck in processed sugar or artificial flavorings! Seriously, take a look; the top four kid-friendly gummy brands on the market all have sugar as a top ingredient. I cringe at the thought of feeding Bear a vitamin that is the equivalent of one teaspoon of table sugar. It was so important to me that we create something with zero processed sugar! So, unlike the other gummy products out there, mykind Organics Gummies uses organic apple and organic peach purée and juice to source the sweetness.

Throughout this tiresome research to seek a pure and wholesome vitamin, my brain really started to hurt! Why would I take something meant to improve my health, when in actuality it was far inferior to the quality food I was eating? I realized that if I wanted a truly great vitamin option, I was going to have to make it myself. So I went on a search for the perfect partner—the stars aligned with Garden of Life—and we co-founded mykind Organics. Together we created an entirely new kind of vitamin line that is Certified USDA Organic, Non-GMO Project Verified and free of synthetic binders and fillers. That’s right—made with whole foods and love!

On top of processed sugars, many top vitamin brands include the ingredient gelatin in their gummies. What’s the deal with gelatin? Gelatin is a tasteless gelling agent that's made from ground up animal skin and bones—primarily the stuﬀ that’s left over from the meat industry. Items like pork skins, horns, and cattle bones. Nasty! Consuming gelatin is like buying a hot dog on a random city street corner—you really have no idea what’s actually in it. For this reason, we sourced the ﬁrst ever organic pectin from organic oranges. It’s combined with apple pectin to help bind the gummy. The oranges used are actually reclaimed orange peels that might otherwise be composted. We worked with the company Uncle Matt’s® Organic to create an orange powder made from the remnants of their orange peels. This way, binding the gummy is not only healthier for you or your little one, but it’s also healthier for the planet.

Finally–Delicious, Nutritious Gummies!

A Healthy Farm-to-Gummy Vitamin

I have been over the moon about these vitamins. And I am thrilled now that we have added gummies to our line! Chewing something delicious is more fun—how could it not be? These gummies taste like fruit snacks—nine whole fruits in every bottle—and they're packed with extra nutritional goodness and zero added sugar! Most gummy vitamins have the equivalent of one teaspoon full of sugar in each serving. How crazy is that? From the get-go, we wanted to make these for children and anyone else who prefers chewing to swallowing a capsule. But in order to make it, it took a lot of research since no other gummy on the market is made the way these are: with Certiﬁed Organic, Non-GMO whole fruits and vegetables, and we don't add sugar or gelatin.

I am so happy and grateful we can now provide a healthy farmto-gummy vitamin for you! mykind Organics prides itself in being a true health crusader, ditching the conventional vitamin gummy course by steering clear of processed sugars and syrups, artificial colors and flavorings, animal products, and GMOs. Our gummies have nine whole organic fruits in each bottle in addition to a blend of all kinds of healthy goodness from kale to cauliflower, with it’s sweetness derived from the fruit itself, and the organic pectin made from apples and organic orange peels. It is Certified USDA Organic, Non-GMO Verified, Certified Vegan and Kosher. Wahoo!! We did it. mykind Organics Gummies (Kids, Prenatal, Women’s, Women’s 40+, Men’s and Men’s 40+) are now available at all major health food stores and online retailers.

In searching for a clean, vegan, and fun kids multivitamin to give my

september2017CONTENTS/

VOLUME 79 | NUMBER 9

46 Find out how conscientious farmers are using sustainable practices that go beyond organic to heal the soil itself.

It may sound too good to be true, but these vegan breakfast nachos are the real deal.

departments

38 Stress Relief Toolkit

Chronic stress is a fact of modern life—one that takes a big toll on our health. We asked the experts for their top stress-busting tips, and compiled them into an easy-to-use format to help you keep calm and carry on.

46 The New Food Frontier It turns out that going organic was just the tip of the iceberg. Find out about an exciting new agricultural movement that’s producing more nutritious food by restoring health to the land, water, and air.

53 5 Amazing Mushrooms

for Whole-Body Health

We spotlight five fabulous fungi that can help heal your ailments, energize your body, sharpen your mind, and much more. Here’s how to use medicinal mushrooms to help become the best version of yourself.

TREND WATCH Busting the

32 7 WAYS All in the Family Is a busy schedule sabotaging your health? Try these seven simple stay-healthy tips for busy families.

Multivitamin Myth Reasons why everyone needs to be taking that daily multi. Plus supplements for eyestrain, cranberries for digestive health, and more.

60 VEGAN EATS Veganize Your Meals Chef Robin Robertson, author of Veganize It!, proves that meatless fare doesn’t have to be bland and boring.

20 HOT BUYS “Fall” in Love Natural food, beauty, and supplement products that we’re excited about.

62 ASK THE NUTRITIONIST Get a

22 CHECK OUT In the Black

Collagen Boost This important protein may hold the key to healthy aging.

Discover 10 surprising health benefits of black seed oil.

26 ASK THE NATUROPATH Feet First

66 EATING 4 HEALTH Give Your Thyroid Some TLC

The best natural remedies to help soothe your aching feet.

28 NATURAL BEAUTY BB and CC Creams

Seven foods that can help keep this key gland in tip-top shape.

70 HEALTHY DISH Trout: The Perfect Catch

Beauty balms and color correcting creams are a genius marriage of makeup and skincare.

Stand aside, salmon. Move over, mackerel. When it comes to healthy protein, trout is the catch of the day.

10 Fight back against screen glare with eye-supporting supplements.

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

72 QUIZ WHIZ Minor Memory Lapse ... or Something More? Want to learn how to keep your brain sharp as you age? Don’t forget to take this quiz.

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

features

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

Don’t Stress About It Stress comes in many different shapes and sizes, some of which aren’t always obvious—work pressure, debt, illness, worries about children or aging parents, and the list goes on. There are also psychological forms of stress such as holding on to things and stuffing down feelings. Regardless of the cause, all forms of stress can negatively affect health and mental well-being. There are a lot of effective ways to deal with stress and lighten your stress “load.” We have some suggestions in “Stress Relief Toolkit” by Tina Rubin on p. 38. For example, here’s an easy stress management tip that can pay off in a big way—set aside 15 minutes each morning for yourself. Read, meditate, write in a journal, drink a cup of tea, go for a walk, etc. This helps you ease into the day, and when practiced over time, increases your body’s resiliency to stress. You may think kids are too young to be burdened by stress, but studies show that even school-age children may have high levels of chronic tension and anxiety, says Lisa Turner, author of “All in the Family” on p. 32. “If your kids struggle with stress, help them cope; be sure they’re getting proper sleep and nutrition. Don’t overschedule them; down time is the fastest rejuvenator for kids (and grown-ups).” You can also support tech-loving kids with apps. One to try is HelloMind, a kid-focused app that offers guided hypnosis sessions. Supplements can help quite a bit when it comes to blunting the effects of stress within the body. My favorites are medicinal mushrooms. According to mushroom expert Tero Isokauppila, author of “5 Amazing Mushrooms for WholeBody Health” on p. 53, reishi and chaga are among the best mushrooms for helping you stress less. “Taking reishi will not only increase your quality and duration of deep, restful sleep, but will also allow you to function at peak levels during waking hours,” says Isokauppila. Stress is everywhere. There’s no way to avoid it completely. The plus side is that you can reduce the amount of stress in your life and alleviate the kind that you can’t control. It might take time and practice, but making stress management a priority will make you a happier, healthier person.

Nicole

nbrechka@aimmedia.com

• SEPTEMBER 2017

COMING NEXT MONTH Sleep Solutions Fix your sleep crisis with the help of specific interventions designed by a doctor.

Soups, Stews, & One-Pot Meals Meat, chicken, and vegetarian options that can be prepared in a stock pot, Crock-pot, or Instant Pot.

Ashwagandha It’s the top trending herb in the U.S.— find out why and how it can help you.

Organic vs. Non-GMO What’s the real difference, and does it matter?

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

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

Contributing Designer Rachel Pilvinsky Contributing Writers Jeannette Bessinger, CHHC, Jonny Bowden, PhD, CNS, Isaac Eliaz, MD, MS, Kim Erickson, Emily A. Kane, ND, LAc, Chris Mann, Robin Robertson, Tina Rubin, Melissa Diane Smith, Lisa Turner, Neil Zevnik Production Director Cynthia Lyons Production Manager Mark Stokes Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 Vice President, General Manager Kim Paulsen kpaulsen@aimmedia.com kpaulsen@aimmedia.com Group Publisher Joanna Shaw 800-443-4974, ext. 708 jshaw@aimmedia.com Associate Publisher Bernadette Higgins 561-362-3955 bhiggins@aimmedia.com Midwest Ad Manager Lisa Dodson 800-443-4974, ext. 703 ldodson@aimmedia.com West Coast & Mountain Ad Manager Cindy Schofield 310-456-5997 cindyschofield@earthlink.net Retail Development Group 2400 NE 65th Street, Ste. 623 Fort Lauderdale, FL 33308 800-443-4974, ext. 702 Director of Retail Sales Joshua Kelly 800-443-4974, ext. 702 jkelly@aimmedia.com National Sales Manager Steven Theobald 800-443-4974, ext. 701 stheobald@aimmedia.com Business Development Kim Erickson 702-219-6118 kerickson@aimmedia.com Marketing Designer Judith Nesnadny jnesnadny@aimmedia.com Accounting & Billing Yolanda Campanatto 310-356-2248 ycampanatto@aimmedia.com

Web Exclusive Recipe! Vanilla Cherry Pecan Muesli Made with Greek yogurt, nuts, muesli, fresh fruit, and mint, these beautiful parfaits come together quickly and are perfect for breakfast or brunch.

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BETTER NUTRITION, ISSN #0405-668X. Vol. 79, No. 9. Published monthly by Cruz Bay Publishing, an Active Interest Media company. 5720 Flatiron Parkway, Boulder, CO 80301; 303-253-6300; fax 303-443-9757. © 2017 Cruz Bay Publishing. All rights reserved. Mechanical requirements and circulation listed in Standard Rate and Data Service. The opinions expressed by the columnists and contributors to BETTER NUTRITION, are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Articles appearing in BETTER NUTRITION may not be reproduced in whole or in part without the express permission of the publisher. Microfilm copies of BETTER NUTRITION, are available from University Microfilms, 300 N. Zeeb Rd., Ann Arbor, MI 48106. Authorization to photocopy items for internal or personal use of specific clients is granted by Cruz Bay Publishing, provided that the base fee of US $2.25 per copy, per page is paid directly to Copyright Clearance Center (CCC), 222 Rosewood Dr., Danvers, MA 01923 USA. The fee code for users of this Transactional Reporting Service is 0405-668X/1999 $2.25. For those organizations that have been granted a photocopying license by CCC, a separate system of payment has been arranged. Prior to photocopying items for educational classroom use, please contact CCC at 508-750-8400. Organizations or individuals with large quantity photocopy or reprint requirements should call 770-988-9991.

OWN THE MORNING

™

A p g ‡ F gg and a full B-vitamin complex to support metabolism and energy.* Available in Women’s, Women’s 50+, Men’s, Men’s 50+ and Children’s formulas. *This statement has not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. ‡Alive!® Multi-Vitamins provide 150 mg fruit/vegetable powder in each serving.

trendWATCH $1 billion That’s how much we spent on gummy vitamins last year, according to research by IBISWorld. Once made just for kids, gummy supplements now cater to all ages, and even though they’re sweet, some are sugar-free.

KIDS’ SELFIES SPREAD HEAD LICE Of all the possible downsides of smartphones—interrupting family dinners, distracting drivers, or just wasting our time—who knew that head lice could be another? But that’s what British researchers at Oxford University found. Head lice spread more easily through close contact when groups of kids take selfies or crowd together to watch something on a friend’s electronic device. The upshot: If your child’s school has a lice outbreak, cutting back on the use of electronic devices with friends can help to end it.

natural remedy for eye strain Computer and phone screens emanate blue light, which penetrates our eyes and contributes to eye strain, but a natural remedy can help. A combination of antioxidants, lutein and zeaxanthin, are natural filters that reduce the impact of blue light. A study at the University of Georgia in Athens found that supplements with these antioxidants helped reduce not only eye strain but also neck pain, fatigue, and headaches among people who spent at least six hours daily in front of a screen. “After six months of supplementation, we saw significant reduction, around 30 percent, in these symptoms, and significant improvement in measures of visual performance and protection,” says lead researcher James Stringham, PhD. This antioxidant combination is an ingredient called Lutemax 2020, found in many brands of eye health supplements.

MORE CHOLINE FOR MOMS TO BE The American Medical Association, which often looks askance at supplementation, wants more choline in prenatal supplements. Such was the consensus at the organization’s 2017 annual meeting. Last year, a study at the University of Illinois at Chicago found that of the top 25 prenatal supplements, none contained the daily recommended 450 mg of choline. Two contained 50 or 55 mg, six contained 30 mg or less, and the rest contained none. Choline is necessary for a healthy pregnancy and prevention of neural tube and other birth defects.

• SEPTEMBER 2017

Cranberries Enhance Gut Health Cranberries are best known as a natural remedy for urinary tract infections, but a new study has found benefits for the gut. Certain carbohydrates in cranberries, called xyloglucans, aren't digested in the stomach and make their way to the intestines, where they ferment and feed beneficial bacteria. Researchers at the University of Massachusetts and the University of Rhode Island think that this new discovery could lead to healthier gut bacteria, which play a key role in immunity and other aspects of health. Xyloglucans are a component of the fiber we get from fruits and vegetables.

Make the grade.

trendWATCH 55%

We’re snacking more often, with 55 percent of Americans having a snack two to three times per day, according to market research ﬁrm Mintel. Treating ourselves, taking a break, and relieving stress are the top three reasons.

Strong Muscles MAKE YOU SMARTER MAGNESIUM RELIEVES DEPRESSION Magnesium is known to be essential for healthy heart rhythm, blood pressure, bones, and many other functions, and now a study at the University of Vermont has found that it relieves depression. Among a group of 126 women and men, 248 mg daily of elemental magnesium was as effective as the SSRI class of antidepressant drugs— without the side effects. “The results are very encouraging, given the great need for additional treatment options for depression, and our finding that magnesium supplementation provides a safe, fast, and inexpensive approach to controlling depressive symptoms,” says lead researcher Emily Tarleton, RD.

One Secret to Healthy Aging Weight is a sensitive issue for most people, but controlling weight gain over the course of life can have big rewards, according to research at the Harvard T. H. Chan School of Public Health, which looked at long-term weight and health changes among more than 92,000 women and 25,000 men. The study found that seemingly modest increases in weight add up over the years. On average, U.S. adults gain 1–2 pounds per year between their late teens and mid-50s. While one year’s gain is small, the cumulative effect takes a toll on health, with increased risks for diabetes, heart disease, and cancer. On the flipside, reducing the creep of added pounds makes aging a healthier experience, and it’s never too soon to start.

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Meathead. Musclebrain. Dumb jock. Like many stereotypes, ones equating strong muscles with less-than-admirable intellectual abilities are off-base. A Finnish study of 338 older men and women (average age 66) found the opposite: Those with stronger muscles had better mental function, including better memory and a greater ability to process and use information. Exercise that challenges and strengthens muscles helps to reduce loss of muscle with age, and eating protein also makes a difference. Although it’s common for dinner to contain the biggest share of the day’s protein, Canadian researchers found that spreading daily protein among three meals led to stronger muscles among older people, compared to eating the same daily amount at one sitting. At least 18 grams of protein per meal, three times per day, was an optimum amount, and could come from a combination of high-protein foods and protein supplements.

GOOD REASONS TO GO NATURAL FOR BEAUTY More side eﬀects from conventional hair and skincare products are being reported to the FDA, rising from 706 adverse events in 2015 to 1,591 in 2016. These are largely driven by complaints about shampoos, conditioners, and hair styling products, with skincare products making up the second-largest category. Fortunately, there are many organic and natural beauty products that feature gentle, therapeutic herbs and moisturizers made from plants, without the toxic, irritating chemicals found in conventional personal care products.

Taking zinc acetate lozenges for a cold can triple the odds of a quick recovery, according to research at the University of Helsinki in Finland. Effective doses were 80–92 mg per day, starting when symptoms appear.

trendWATCH the Passion behind the Product

Muesli Magic Seven Sundays Muesli seeks to redefine the art and grace of the American breakfast ///By Neil Zevnik Back in the late ’60s, I came across a red and white box of “healthy” breakfast cereal. Called muesli, this mélange of whole grains, nuts, and fruit was a big deal among my more earthy friends. Fast-forward a few decades, and “healthy” food is no longer just for hippies. Muesli is similar to granola, but with one significant difference—it’s raw, not toasted, and therefore, doesn’t need fat and sugar to hold it together. Invented by a Swiss doctor for patients in his sanatorium in the Alps, muesli is high in fiber and rich in antioxidants, and it’s a good source of protein and omega-3 fatty acids. And that brings me to Seven Sundays Muesli. From locally sourcing plant-based, nutrient-dense, non-GMO ingredients to following environmentally sound practices to giving back to the community, Seven Sundays seeks to redefine the American breakfast.

The People Hannah and Brady Barnstable were former Midwesterners living life in the fast and fashionable lane in New York City—Hannah was an investment banker, Brady was an environmental consultant. Then their honeymoon took them to New Zealand for a six-week hiking and camping adventure that eventually turned their lives upside-down. Because most of their vacation mornings started with an unfamiliar but increasingly desirable local favorite: muesli with farm-fresh milk or yogurt. Returning to the Big Apple, they discovered they were no longer satisﬁed

• SEPTEMBER 2017

Minneapolis-based couple Hannah and Brady Barnstable started Seven Sundays Muesli as a way to find balance in their own lives and help bring it to others.

with the pace or direction of their lives—and they just couldn’t ﬁnd any decent muesli either!

The Passion Hannah’s “aha! moment” came while standing in a crowded cereal aisle in Manhattan and realizing how few brands offered what she was looking for—a way to start the day right. “And just like that, I knew what I was going to do—leave my career in finance and build a company that flipped breakfast on its head.” So the couple moved back to their home state of Minnesota. As an environmental consultant, Brady already knew the importance of sustainability and responsibility. So he focused on the big picture; as he notes, “The cereal aisle, and breakfast in general, in the U.S. need a complete overhaul. We decided to tackle it head on!” And though

the obstacles are many, his optimism is unshakable. “This is a very exciting time to be in natural food.” It started with a local farmer’s market in Minneapolis and grew slowly from there. For Hannah, the most important thing is “the ingredients—simple, unprocessed, high-quality, and sustainably sourced.” And Brady loves the fact that, “I get to work side-by-side with my partner in life, doing something that doesn’t feel like work.” And for both of them, the goal is “to build a company with a focus on transparency, community, and sustainability.” Hannah has the ﬁnal word: “Our products change people’s mornings for the better. What could be more motivating than that?” 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.

trendWATCH In the Spotlight:

Tia Mowry After being diagnosed with endometriosis, actress, author, and Cooking Channel host Tia Mowry embraced an anti-inflammatory diet and gained a new lease on life By Chris Mann

Success was sweet—too sweet, in fact—for actress Tia Mowry when she shot to fame with her twin Tamera in the 1990s sitcom Sister, Sister. Catered confectioneries and carb-filled studio cafeteria foods replaced healthy snacks and home-cooked meals. Endless candy, ice cream, and whipped-cream-topped pancakes eventually took a toll on Tia’s health. In 2006, “I was diagnosed with endometriosis, which is an infertility issue and an extremely painful condition,” says the lifestyle author, 39, who hosts the Cooking Channel’s Tia Mowry at Home. After having surgery and seeing doctor after doctor, an ob-gyn (Dolores Kent, MD) told Mowry that if she wanted to have kids, she needed to see a nutritionist. “She was the first doctor to tell me this. She was the first person to say, ‘You need to cut out dairy because it causes inflammation in the body,’” says Mowry. Processed foods and refined sugar also had to go. Mowry also sought the advice of Donna Gates, author of The Body Ecology Diet and otherwise Googled her way to healthy-eating enlightenment. “Educating myself and going on this nutritional journey, I learned that food can, in fact, be medicine. Not only did my endometriosis become suppressed, other ailments that I had with inflammationbased components were remedied too. I no longer have migraines, and this way of eating has also helped clear up my eczema. That is when I truly couldn’t believe it and decided I need to tell my story to inspire others.”

The result: Mowry’s new cookbook, Whole New You: How Real Food Transforms Your Life, for a Healthier, More Gorgeous You (Ballantine Books). “All of the recipes in this book are the recipes and the food I ate during my journey and my transition

to wellness,” she adds. “I’m still in the trenches with everybody else who has food allergies or some sort of ailment that food can exacerbate. So I wanted this book to be relatable and personal but also practical and educational.”

“Educating myself and going on this nutritional journey, I learned that food can, in fact, be medicine."

web exclusive! Read more from our interview with Tia Mowry—including her favorite comfort-food recipes and one-the-go meals—at betternutrition.com.

Chris Mann is a celebrity wellness and fitness writer, natural health brand storyteller, entertainment author and journalist, and digital-content producer (ChrisMann.tv).

• SEPTEMBER 2017

hotBUYS/

NE W & NOTABLE

“Fall” in Love Fall is in the air with these new products—probiotics for back to school, cozy pot pies, immune-boosting vitamin E, and more Kid-Friendly Probiotics American Health Probiotic Kidstiks include 5 billion clinically researched multi-strain cultures and three tummy-friendly strains in every premeasured stick-pack. They’re easy to sprinkle onto food or into beverages. And they’re flavorless, so kids don’t even know they’re there. Sprinkle onto cool food or mix into a cool beverage—the powder blends completely, so kids can’t see or taste it. Non-GMO, 100 percent vegetarian, and sugar-free.

Talkin’ Turkey Tuck into a home-cooked turkey pot pie just like Grandma used to make. That’s exactly what you get with Blake’s All Natural Foods pies—great grandma Clara Blake’s heirloom family recipes have been handed down for four generations. Made from scratch with organic, farm-fresh ingredients, the Turkey & Uncured Bacon Cottage Pie is just like Clara’s original recipe, layered with ground turkey, uncured bacon, and corn, and topped with cheddar cheese and mashed potatoes. The Turkey Shepherd’s Pie adds harvest vegetables and is topped with freshly made mashed sweet potatoes.

try it! AMERICAN HEALTH KIDSTIKS American Health is giving away five boxes of Probiotic Kidstiks to Better Nutrition readers. To enter, email your name and address to betternutritionfreebie@gmail.com.

Sunflower Power The seeds of the beautiful yellow sunflower are a rich source of vitamin E, and Natural Factors Whole Earth & Sea Sunflower Vitamin E brings it to you in its pure, unadulterated form. This natural vitamin E (d-alpha tocopherol) is encapsulated just as it is found in nature, sourced from sunflowers that are non-GMO. Unlike synthetic vitamin E, d-alpha tocopherol is the type preferred by the body, and is known to support cardiovascular and immune health; healthy aging; and skin, eye, and cognitive health. If you’re looking to avoid soy-based vitamin E supplements, this product is soy-free.

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Shower Essentials Nature’s Answer Essential Oil Personal Care

products—shampoo, conditioner, and body wash—contain pure essential oils carefully distilled from the flowers, fruits, leaves, and roots of botanicals. There are no synthetic perfumes, parabens, or sulfates in any of these products. The line features shampoo, conditioner, and body wash, each available in two scents: Coconut Vanilla and Peppermint. The shampoo and conditioner contain tea tree and lavender oils, which are known to promote hair health. They also include biotin and panthenol to strengthen hair, and citrus and argan oils for lasting moisture. Jojoba oil is a key ingredient in the body wash, which cleanses and nourishes skin without over-drying. Another plus: the body wash comes in an easy-to-use pump bottle.

MultiCollagen Mix All collagen is not created equal. Dr. Axe Multi Collagen Protein is unique

because it’s a blend of four different sources of collagen— bovine, chicken, fish, and egg collagens, providing collagen types 1, 2, 3, 5, and 10. Collagen is ubiquitous in the body, and is quite literally the “glue” that holds the body together, supporting healthy, youthful skin, healthy muscles, joints, and gut, and even healthy weight and restful sleep. This broad-spectrum formula, developed by well-known natural medicine doctor Josh Axe, DNM, DC, CNS, is super easy to take: Add it to your morning smoothie; stir it into muffin or pancake batter; or mix with water (it’s great pre- and post-workout).

checkOUT/

GUIDE TO CUT TING - EDGE SUPPLEMENTS

In the Black Discover 10 surprising benefits of black seed oil ///BY VERA TWEED

Described in an ancient text as “a cure for every disease except death,” black seed oil, also called black cumin oil, has a long history of many uses. The seeds are a traditional Middle Eastern spice used in pastries, dairy products, salads, and other foods. And for thousands of years, the oil has been applied topically and taken internally for virtually any ailment, from bruises, bad hair, colds, and snake bites to headaches, indigestion, and a variety of skin conditions, including leprosy. Since 1965, nearly a thousand scientific articles have been published on Nigella sativa, the Latin name for black seed, documenting anti-inflammatory, antioxidant, antimicrobial, anticancer, and immune-enhancing properties. In the past few years, human studies have pinpointed some specific benefits.

Fighting Bugs

Reducing Scars

To prevent scarring from a minor cut, Cates recommends applying black seed oil topically once the cut has started to heal. “It’s not something you would put on when you have an open wound, but once it starts to heal, to make sure it heals properly,” she says.

• SEPTEMBER 2017

HOW TO CHOOSE AND USE BLACK SEED OIL Cates recommends buying a high-quality, food-grade oil designed for internal use, which can also be used topically. (Never ingest an oil intended only for external use.) She cautions that black seed oil can turn rancid and should be stored in a cool place, in a dark-colored bottle. The usual dose is 1 Tbs. daily. Both the oil and seed extracts are also available in pills. Black seed oil is also called black cumin oil, or by its Latin name, Nigella sativa. The chief active ingredient in the oil is thymoquinone, a substance that has demonstrated anticancer effects in lab and animal studies. Some oils are formulated to have a higher percentage of thymoquinone, and specify so on the label.

PHOTOGRAPHY: PORNCHAI MITTONGTARE; PROP STYLING: ROBIN TURK

Black seed oil has an unusual ability to fight bacterial infections, even drug-resistant ones such as MRSA. “Certainly not all oils or supplements are going to have that kind of antimicrobial benefit,” says Trevor Cates, ND, author of Clean Skin from Within. “We’re always trying to look at ways that we can reduce the use of antibiotics and just use them when they’re specifically indicated,” she says. “And a lot of times we can get by using natural things that have antimicrobial benefits.”

checkOUT

Up Your

Relieving Allergies

In studies of 152 people suﬀering from various allergies, black seed oil relieved both respiratory symptoms and eczema. Eﬀective doses ranged from 18–36 mg per pound of body weight per day.

Use Vitamin C and A daily to help defend against environmental pollutants, brighten skin tone, and reduce the visible signs of aging.

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Enhancing Weight Loss

Improving Memory

A study of 20 healthy volunteers found that taking black seed oil daily improved memory and attention. The dose was 500 mg, twice daily. Researchers concluded that it should be studied for its potential to prevent or slow the progression of Alzheimer’s disease.

A study of 90 obese women found that adding black seed oil to a low-calorie diet produced more weight loss than the diet alone. And a study of 250 men found that Taking 500 mg of black seed black seed oil by itself, oil twice per day can relieve or in combination with joint pain and morning turmeric, produced some stiffness associated with rheumatoid arthritis. weight loss and reduced risk factors for diabetes.

Healthy Tip

Relieving Breast Pain

Cyclic mastalgia—breast pain that may be a symptom of PMS—can be relieved with the topical use of black seed oil, according to a study of 52 women. The oil, applied to painful areas twice a day, was as eﬀective as diclofenac, an anti-inﬂammatory drug.

Reducing Rheumatoid Arthritis Symptoms

Taking 500 mg of black seed oil in capsules, twice per day, reduced swollen joints and morning stiﬀness in a study of 40 women suﬀering from rheumatoid arthritis. The disease is an autoimmune reaction, and the oil helps modulate the immune system.

Relieving Indigestion and Heartburn

Black seed oil can relieve dyspepsia, a combination of symptoms that can include indigestion and/or heartburn. A study of 70 people suﬀering from the condition found that 5 milliliters of the oil daily brought relief and reduced infection from H. pylori, a bacterium that can lead to ulcers.

Enhancing Men’s Fertility

Black seed oil is a traditional treatment for male infertility and a study found that it is, indeed, eﬀective. In a group of 64 men with fertility problems, the oil signiﬁcantly improved sperm count and other fertility markers.

Lowering Cholesterol

Black seed oil lowered cholesterol in a study of 88 adults with levels above 200 mg/dl, with total cholesterol dropping by an average of 4.78 percent, LDL (“bad”) cholesterol by 7.6 percent, and triglycerides by 16.65 percent. The dose was 2 grams daily.

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

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ANSWERS TO YOUR HE ALTH QUESTIONS

Feet First Natural treatments like anti-inﬂammatory spices and magnetized socks can help put an end to chronic foot pain ///BY EMILY A. KANE, ND, LAc

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.

: My feet hurt all the time. I can’t play sports or even take walks, and I’m concerned my fitness will evaporate. Help! —Helen E., Nashville, Tenn.

The average person takes 10,000 steps per day, and most of us will experience foot pain at some time during our lives, especially women. Women have wider hips than knees, which puts stress on the inner (medial) knee and tends to cause pronation (rolling the foot inward). Women are also more likely to wear heels,

which cause the Achilles tendon to tighten and may lead to plantar fasciitis.

Treating Plantar Fascitis If you have heel pain, you may have plantar fasciitis. If pain lasts longer that three weeks you should see your health care provider. That said, a program of deep gentle stretching of the Achilles tendon (stand on the edge of a step and allow one heel at a time to hang over) should resolve pain within a few weeks. If not, consider neuroprolotherapy, a technique similar to acupuncture that can be quite eﬀective for stubborn heel pain. Also try a no-sugar, low-red-meat diet with lots of colorful veggies plus turmeric, ginger, cayenne, and essential fatty acids. Stay hydrated, and take digestive enzymes twice daily on an empty stomach to break down debris of injured tissue. And don’t neglect your feet as part of your daily hygiene. Keep them clean and dry, and moisturize as you would the rest of your skin. Cut your toenails across the top (not in a curved line) to minimize the risk of ingrown toenails.

The Best Shoes & Inserts An easy way to prevent one common cause of foot pain is to shop for shoes in the afternoon, rather than in the

• SEPTEMBER 2017

morning, as feet tend to swell slightly during the day. It’s also likely that one of your feet is larger than the other, so buy shoes to fit the larger foot. In general, feet are happier in flat, wide, flexible shoes. This includes hiking and sports shoes. The human body does best when the foot can move in response to the terrain. We are designed to hike in uneven terrain. Stiff-soled boots and arch support are often recommended, but going without this “support” can actually prevent injuries, especially ankle sprains. This isn’t to say that orthotics aren’t helpful. They definitely can be. And supportive socks can reduce swelling and varicosities. Jobst is a good brand for support socks, and I especially like SensiFoot socks to invigorate circulation. My favorite over-the-counter orthotics for high-impact activities are SUPERFeet, available at most outdoor gear stores. Toe spacers and all sorts of soft, wooly pads designed for foot ailments are available at hapad.com. Neuroma pads can ease that pain while you address the underlying problem, which usually stems from shoes that are too narrow, and thus pinch the foot bones together, entrapping a nerve. Some people also get immense relief from magnetic therapy. Magnetized socks designed to be worn to bed are an effortless way to treat foot pain in your sleep. One of my favorite health habits is to walk every morning in ankle-deep cold water for one minute. This not only causes rebound circulation to the entire body, but also acts as a profound tonic to the feet. It’s a really great way to start the day (after skin brushing).

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PURE INGREDIENTS FOR SKIN & BODY

BB & CC Cream Benefits BB cream, short for “beauty balm” or “blemish balm,” and CC cream, short for “color correcting” cream, are a genius marriage of makeup and skincare—and their beneﬁts are many /// BY SHERRIE STRAUSFOGEL

Invented in the 1950s by German dermatologist Christine Schrammek, BB cream was originally designed to help post-peel patients mask redness. Every tube is packed with anti-aging ingredients that can moisturize, smooth, even out skin tone, and protect against sun damage with broad-spectrum SPF. Plus, a light tint will give your skin a dewy, luminous glow. The multitasking BB cream can be used Although BB and CC creams contain SPF, you might not as a primer, tinted slather on as much as you would moisturizer, and light such as redness, dark a traditional sunscreen, so protection may not be adequate for foundation. It’s ideal spots, dull skin, or acne. prolonged outdoor activities. for everyday use across It feels lighter on the Apply sunscreen as well, or reapply BB or CC creams skin than BB cream, but all age groups. every two hours. CC cream provides more CC creams are an coverage, usually with the all-in-one makeup and inclusion of light-diff using skin-care formula packed with SPF particles. Like BB cream, CC cream has that offers full-foundation coverage, but feels like you’re not wearing sunscreen (SPF number varies by brand) makeup. Since the creams are buildable, and is packed with vitamins C and E, and you can layer on as much or as little other age-defying antioxidants. pigment as you want. Since BBs and CCs are designed to The difference between BB and CC be multitaskers, finding the best one for you requires prioritizing. Choose one based creams is subtle and depends on the on your primary complexion concern, brand. A CC cream’s primary purpose and the other benefits will follow. is to correct color-related skin issues,

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• SEPTEMBER 2017

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Treat your skin to makeup plus skin care with Jane Iredale Glow Time Full Coverage Mineral BB Cream with SPF 25. Grapefruit and apple extracts minimize pores, smooth fine lines, and brighten the skin. Extracts of white and green tea and honeysuckle calm and protect skin. Aloe and sunflower seed oil moisturize. And 20 percent titanium dioxide provides broad-spectrum UV protection. Available in eight water-resistant shades.

Get the trifecta of moisture, makeup, and sun protection with Pacifica Ultra CC Cream Radiant Foundation with SPF 17. Coconut water enhances elasticity, kelp nourishes and supports circulation, ginseng helps detox skin, color-correcting minerals adapt to your skin tone, and 11.4 percent zinc oxide provides broad-spectrum UV protection. Available in two shades: Warm/Light and Natural/Medium.

Delicate and dry skin will delight in Andalou Naturals CC 1000 Roses Color + Correct Sheer Nude with SPF 30. Alpine rose stem cells provide cellular support, while rosewater and rose essential oil soothe and soften sensitive skin, and hyaluronic acid and pomegranate hydrate and protect. Sheer, matte mineral coverage and UVA/ UVB sun protection from 20 percent zinc oxide look natural, not chalky.

Stay sun safe with MyChelle Dermaceuticals Sun Shield Liquid Tint SPF 50. This light, oil-free lotion relies on 16.1 percent zinc oxide for broad-spectrum UV protection without nanoparticles. It also contains bentonite to absorb excess oil and impurities from pores. The result is a soft, matte finish. Choose from two sheer shades: Nude (light/ medium) or Natural Tan (medium/dark).

Multitask with DeVita Multi-Benefit Beauty Balm. This all-in-one sun protection, moisturizer, and mineral makeup is a treat for your skin. Aloe and hyaluronic acid hydrate, while green tea, pomegranate, and vitamin E protect skin. Nine percent micronized zinc oxide provides broad-spectrum UVA/UVB sun protection and helps balance skin tone. Available in light, medium, and dark shades.

Hydrate, balance skin tone, rejuvenate, and protect your skin with Mineral Fusion Illuminating Mineral Beauty Balm. Aloe, licorice root, sunflower oil, and lavender moisturize and reduce redness. A mineral peptide blend of magnesium, zinc, and copper helps generate new skin cells and minimize pores and fine lines, while vitamin C, pomegranate, and white tea nourish and protect skin. Mineral sun protection from 3.9 percent titanium dioxide helps ward off harmful rays. Available in two shades.

Sherrie Strausfogel is the author of Hawaii’s Spa Experience: Rejuvenating Secrets of the Islands (the first book to feature aromatherapy in its pages). Based in Honolulu, she writes about beauty, spas, health, cuisine, and travel. Her work has appeared in more than 100 magazines, newspapers, guidebooks, and websites.

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SE A SONAL TIPS & REMEDIES FOR HOLISTIC LIVING

All in the Family Hectic pace of life wearing you and your loved ones down? Try these 7 stay-healthy tips for busy families ///BY LISA TURNER

Cut back on sugar. Seriously, it’s the fastest, easiest way for a busy family to improve overall health. If you can’t completely eliminate it, cut way back. Drink less juice: one small glass has about 25 grams of sugar (as much as a soda). Instead, serve chilled hibiscus, apple, or blueberry tea with breakfast. And beware of hidden sugars in products such as peanut butter, nondairy milk, ketchup, and others; look for unsweetened versions. If you do buy packaged snacks, look at the sugar content, and stick to those with 10 grams or less per serving. And serve a small portion of a low-sugar dessert (berries with whipped cream, pears and dark chocolate, reduced-sugar ice cream) with meals. It neutralizes the idea that dessert is a reward, and makes the sweet stuﬀ less of a Holy Grail.

Cook slowly. Slow cookers are the fastest way to make a home-cooked meal. While your coﬀee’s brewing in the morning, ﬁll your Crock-Pot with meat,

• SEPTEMBER 2017

beans, or chicken; add broth, sauce, or water, and a handful of spices; turn it on low. When you come home, stir in frozen vegetables, and you’ll have a ready-to-eat meal by the time you set the table. Familyfriendly suggestions: pulled chicken, barbecue brisket, turkey chili, pot roast, short ribs, tacos, black bean soup, and white beans with kale. Make more than you need, and freeze leftovers.

Healthy Tip!

Visit betternutrition. com for easy slow-cooker recipes, including Eggplant and Chickpea Stew and Chunky Turkey and Black Bean Chili.

Turn TV time into fitness hour. Get your little potatoes off the couch, and let them watch the tube only if they’re moving too. Do crunches, squats, or jumping jacks during commercials. Stretch or jog in place while channel surfing. Keep hand weights in a basket by the sofa, and bust out some curls or overhead presses during your favorite

show. Do tricep dips or incline pushups, using the couch as a prop. Make it a contest: whoever does the most burpees gets control of the remote.

Microwave. When slow cooking won’t work, embrace your microwave. Skip the high-fat, high-sodium prepackaged meals, and look for instant or frozen foods with less than 450 mg of sodium, 300–500 calories, 10–20 grams of protein, and less than 4 grams of saturated fat. Or make your own ultra-fast, zappable meals: Microwave chopped vegetables with scrambled eggs and cheese for an instant omelet. Combine blueberries, mashed banana, oats, ground ﬂax, and an egg, and microwave for breakfast. Microwave preseasoned chicken fajitas and peppers until done, and serve with tortillas for instant dinner. Combine frozen vegetable mix with canned chickpeas, coconut milk, and curry paste, and microwave until hot for vegetarian curry.

7WAYS

Make breakfast easy. It’s the most skipped meal, and that has health consequences, especially for young ones: kids who skip breakfast have diminished academic performance, a greater risk of being overweight, and a lower ﬁtness level. Stock up on quick morning meals-to-go: make smoothies the night before and freeze in Ziploc bags. Keep a bowl of boiled eggs, small containers of fruit, and individual packets of almond butter ready for grab-and-go morning meals. Give kids and teens a well-designed multivitamin and mineral to ﬁll in any nutritional gaps.

Healthy Tip! Visit betternutrition. com for our Easy Blended Baked Oatmeal recipe (it can be made the night before).

Water your ﬂowers. Be sure that your family drinks enough water; dehydration can lead to headaches, muscle cramps, even changes in mood. Encourage hydration by keeping water around; buy everyone his or her own reusable water bottle and post reminder notes on the front door to take water bottles before leaving the house. Other easy ways to ensure that you and your family are getting enough water:

* Stock up on cans or bottles of * * *

sugar-free, fruit-flavored fizzy water to encourage sipping. Fill a pitcher with water and slices of orange or sprigs of mint for flavoring. Invest in a countertop water dispenser; kids love the novelty of refilling their own glasses. Fill ice cube trays with diluted fruit juice and berries, and freeze to add novelty to iced water.

MULTIVITAMIN/MINERAL. Children under the age of 13 should take a formula designed for kids. Teens can take half the dose of most adult formulas. Multis don’t usually contain enough vitamin D or bone-supporting minerals, and menstruating girls need extra iron, around 15 mg per day. EDITOR’S PICK: Nature’s Way Alive! Children’s Chewable Multi-Vitamin VITAMIN D. It’s critical for building strong bones and supporting immune health, and may help prevent depression during winter months. Many kids are deficient, especially since the bulk of their days during the school year are spent inside, so supplements are important. Recommended dosages range from 500–2,000 IU per day. EDITOR’S PICK: ChildLife Essentials Vitamin D3 Drops Natural Berry Flavor ZINC. This mineral is critical for growth and immune

function, as well as sexual development at puberty. If your child doesn’t eat meat or seafood, he or she may need supplements. Recommended doses range from 4–11 mg per day. EDITOR’S PICK: Nature’s Plus Animal Parade Kid Zinc BONE HEALTH NUTRIENTS. Kids 1–3 need 700 mg of calcium per day; kids 4–8 need 1,000 mg, and those 9 and up need 1,300 mg. Look for a supplement that includes these amounts, along with magnesium, vitamin K, and vitamin D. EDITOR’S PICK: Solgar U-Cubes Children’s Calcium with D3 Gummies OMEGA-3S. Omega-3s may improve ADHD symptoms in kids under 12. They’re

also essential for reducing diabetes risk, improving asthma, and protecting against depression. Recommended doses range from 300–1,000 mg per day. EDITOR’S PICK: Nordic Naturals Nordic Omega-3 Fishies ELDERBERRY. Busy families don’t have time to be sick! Keep kids healthy with safe, effective immune-boosting supplements. Our top pick for treating colds and flu is elderberry (Sambucus nigra)—keep this on hand year-round. This herb has impressive antiviral properties and has been shown to lessen symptoms and shorten the duration of the flu in human clinical trials. It has a pleasant taste in syrup form and is free of side effects. EDITOR’S PICK: Nature’s Answer Sambucus Kid’s Formula PROBIOTICS. Healthy bacteria are key for gut health and immunity, and

they can also help with food sensitivities and allergies. For little kids, look for formulas designed for younger ages (even infants can benefit from probiotic supplements); tweens and teens can take adult probiotics. Look for products with a broad spectrum of strains. EDITOR’S PICK: Jarrow Formulas Jarro-Dophilus Infant Probiotics

Prioritize sleep. It’s easy to skimp on the Zzz’s when life is full. But lack of sleep can impact brain development, immune function, mood, and even weight: kids who don’t get enough sleep are at higher risk of being obese as adults. To encourage a restful night, shut down electronics at least 30 minutes before bedtime, and

IMPORTANT VITAMINS FOR KIDS & TEENS

• SEPTEMBER 2017

start dimming lights and noise levels throughout the house. For younger kids, create a nighttime ritual: brush teeth, read a story, sing a song. If kids struggle with sleep, try gentle herbs such as passionﬂower, chamomile, or catnip. Look for them as single or combination

formulas in capsules or alcohol-free tinctures. Or choose a homeopathic sleep remedy designed for kids; they’re safe enough even for little ones. Lisa Turner is a certified food psychology coach, nutritional healer, intuitive eating consultant, author, and creator of the Inspired Eats iPhone app. Visit her at inspiredeating.com

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STRESS RELIEF

TOOLKIT IF YOU DON’T HAVE A HEALTHY WAY TO DEAL WITH STRESS, IT’S SO EASY TO CRUMBLE. CONSIDER CREATING A FOUNDATIONAL SUPPORT SYSTEM FOR YOUR LIFE WITH THESE STRESS-BUSTING IDEAS ///BY TINA RUBIN

• SEPTEMBER 2017

ave you ever noticed your pulse accelerate when you do something as mundane as watching the news? In an automatic response to perceived danger, the body floods with hormones and elevates the heart rate, boosting our energy in preparation for “fight or flight.” These days, some of us find our bodies’ alarm systems going off all the time, which can lead to serious health consequences. “Stress relief isn’t optional anymore, it’s a necessity,” says Cassandra Bodzak, a holistic lifestyle expert, meditation and wellness teacher, and TV personality. “Consider creating a foundational support system for your life. If you don’t have a way to relieve stress, whether it’s national or personal, it’s so easy to crumble.” The following tools can help us create that system. Tool No. 1:

Take 15 Minutes Bodzak suggests taking 15 minutes in the morning to “fill your own cup first.” Her practice is to have some tea, meditate, then go on a walk through her neighborhood. Your own personal routine could include reading a favorite blog or journaling, “but make that walk a thing, even if it’s just 10 minutes,” Bodzak says. “The sunshine does wonders for your health and sanity, and taking that time for yourself first thing in the morning gives you extra bandwidth for the day.” For Bodzak, meditation and mindfulness are like a daily vitamin. She encourages meditating for five minutes a day, even while you’re still in bed. Numerous experiments have shown that the practice reduces anxiety, lowers levels of stress hormones, and improves attention and cognition. If you’re just starting out, there are many good resources, such as the guided tutorial on the UCLA Mindful Awareness Research Center website, marc.ucla.edu. In an article in Real Simple, Diana Winston, director of Mindfulness Education at the UCLA research center,

explains that the simple act of taking a deep breath has been scientiﬁcally proven to help curb anxiety and refocus our attention. “That’s important,” she says, “because dwelling on negative emotions only pushes us further into sadness and despair.” She also suggests practicing mindful breathing at least ﬁve minutes a day. “Once you get used to it,” she says, “you can use the technique whenever you need it.” Practicing gratitude is also advantageous. “There is some neuroscience around the idea that people can’t have fear and gratitude in their minds at the same time,” Winston says. Try calling a loved one to express appreciation for that person, writing down things you’re thankful for, or just being aware of time spent with your favorite people. Tool No. 2:

Stop Eating StressInducing Foods This is the cardinal component of the body’s ability to deal with stress. A strong, healthy body is less aﬀected by stressors than a weak one. SEPTEMBER 2017

•

Walk barefoot on the dirt or sand for a few minutes to connect to the earth‘s natural energy charge. Called “earthing,” this practice contributes to vibrant health.

“If you eat inﬂammatory foods every day, and your body is consistently low in the essential nutrients it needs, then it’s only a matter of time until the stress wins out and something in your body breaks,” says Peter Glidden, ND. To optimize health, Glidden suggests eliminating foods such as wheat, barley, rye, oats, well-done red meat, meat with added nitrates, the skins of baked potatoes, and genetically modiﬁed corn or soy

(an informative video on his website, glidden.healthcare, explains why each may be problematic). And get your daily allowance of the 60 minerals, 16 vitamins, 12 amino acids, and two fatty acids that the human body cannot make. What we fuel our bodies with in the morning enables—or disables—our interactions during the day. “Try experimenting with this,” says Bodzak. “Grab a bagel or croissant at Starbucks and notice how

you feel at 10 a.m. Another morning, have a cleaner, more soothing breakfast: a smoothie, or scrambled tofu with veggies, or a coconut yogurt parfait, and then notice how you feel at 10 a.m. You’ll be surprised how much you notice the diﬀerence. Listen to your body.” As Bodzak indicates, certain foods are soothing and actually help relieve stress. In general, good-quality fats such as coconut, avocado, and salmon are

ADAPT WITH ADAPTOGENS Adaptogens get their names from the adaptive properties the plants exhibit in nature, meaning the plants respond and adapt well to stressful environmental conditions, making them hardier and stronger. Fortunately, these herbs have the same effect on us. The following adaptogens can help to improve your stress response and mitigate the negative impact stress has on your immune system. As a result, these adaptogens help restore balance to your entire body.

ASHWAGANDHA

is a calming adaptogen that supports healthy adrenal function. It is often used to relieve anxiety and fatigue, and to help balance the immune system by reducing cortisol levels. During one randomized, double-blind, placebocontrolled trial involving 64 people with a history of chronic stress, those taking ashwagandha twice a day for 60 days showed significantly reduced stress-assessment scores. Serum cortisol levels were also

• SEPTEMBER 2017

substantially lower and more normal in the ashwagandha group compared to those in the placebo group.

HOLY BASIL is

commonly used to reduce the effects of stress while improving memory. But more recent studies show that it also contributes to a healthy immune response, thanks to the active constituent eugenol. It’s so powerful, holy basil has even demonstrated antimicrobial effects against Streptococcus mutans, the

pathogen responsible for tooth and gum disease.

RHODIOLA is best

known for its ability to enhance energy, endurance, alertness, and memory while reducing fatigue. Recent finding in the Archives of Virology suggest that it also boosts NK cell levels (which helps enhance immune function) and produces an antiviral immune response for stress-free protection. —Kim Erickson

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HOMEOPATHIC STRESS RELIEF Looking for a gentle way to ease stress, anxiety, and depression? Homeopathic remedies offer nontoxic solutions that have been used for centuries to treat many ailments, including stress, anxiety, and depression. Although there is an ongoing debate in conventional medicine about its effectiveness, homeopathic therapy’s age-old wisdom has been bolstered over the years by clinical observations showing it works for many people. Here are my top five choices of homeopathic remedies to help calm and soothe acute or chronic anxiety, stress, and depression. These remedies are sold individually and in combination formulas. Use a 30C potency, and follow label instructions for dosing. ACONITUM NAPELLUS, also called monkshood, has been used for centuries in traditional Chinese medicine. The roots produce aconite, which is useful for anxiety, panic, and insomnia. GELSEMIUM comes from a flowering vine and is particularly effective when treating stress caused by a specific event, such as appearing in front of a group. It’s also good for general nervousness. NATRUM MURIATICUM is the homeopathic version of simple table salt. It can help with mental strain, anxiety, irritability, and worry. PULSATILLA is an effective remedy for people who are depressed or sensitive. It’s also

useful for people dealing with anxiety that results from hormonal fluctuations, and is commonly recommended for anxiety and depression associated with PMS. SEPIA is good for both anxiety and depression. It’s particularly helpful for people who are

feeling overwhelmed. It’s often recommended for women.

A great advantage of homeopathic remedies is that they’re widely available and relatively inexpensive, making them an attractive choice for those seeking gentler health solutions. For more in-depth support, a trained homeopathic doctor can help you refine your program by prescribing a customized remedy or formula. To find a homeopathic physician in your area, visit nationalcenterforhomeopathy.org. —Isaac Eliaz, MD, LAc, MS

EDITOR'S PICKS: 5 STRESS-BUSTING SUPPLEMENTS

1 Bluebonnet Nutrition Targeted Choice Stress Relief blends holy basil and rhodiola with other calming herbs.

Gaia Herbs Natrol 5-HTP Stress Response Mood & Stress features the has 100 mg of adaptogenic this amino acid herbs holy basil, from a plantashwagandha, based source. and rhodiola in It's also a timeliquid Phyto-Caps. release formula.

• SEPTEMBER 2017

NOW Foods Rhodiola boasts a standardized extract of this adaptogenic herb. Take on an empty stomach for best results.

Organic India Ashwagandha is made with certified organic ashwagandha. It's gluten-free and safe for vegans and vegetarians.

calming because they support nerve function, explains Emily A. Kane, ND, LAc. Foods with high levels of tryptophan can also be soothing because tryptophan, an essential amino acid, produces serotonin, a chemical considered responsible for maintaining mood balance. Those foods include nuts, seeds, tofu, cheese, red meat, chicken, turkey, ﬁsh, beans, lentils, and eggs. Tool No. 3:

Move More The National Center for Complimentary and Integrative Health notes that yoga, like meditation, is a mindbody practice that contributes to reduced stress and boosts immune function. And if possible, take that yoga mat outside. Any kind of outdoor exercise— such as those walks Bodzak mentions above—is ideal because of the extremely soothing eﬀect the natural world has on the human brain. Kane notes that it’s also beneﬁcial to walk barefoot on the dirt or sand for a few minutes to connect to the earth’s natural energy charge. Called “earthing,” or “grounding,” the practice contributes to vibrant health. Tool No. 4:

Make Face-to-Face Connections Among other signiﬁcant techniques to reduce stress are strengthening our face-to-face social connections; creating an environment that induces calm by minimizing distractions, such as having the TV news on in the background, and eliminating clutter. And give yourself some down time to enjoy favorite activities such as listening to music, writing a poem, or going to a movie. While these tools have been separated by category, they all work together—the mind and body function like two sides of a coin. Over time, as you acclimate to these practices, you’ll be able to recognize stress as it happens and let it go. The more you do it, the easier it becomes. Tina Rubin, a freelance writer, editor, and writing coach, holds an MFA in creative writing. Her work has appeared in publications such as the Los Angeles Times, Vegetarian Times, and Top Agent magazine, and she produces the online journal Travel by the Books. She lives in Calabasas, Calif.

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THE NEW FOOD FRONTIER

A GROWING MOVEMENT IN FARMING IS PRODUCING FOOD THAT IS MORE NUTRITIOUS WHILE REDUCING POLLUTION AND RESTORING HEALTH TO LAND, WATER, CROPS, ANIMALS, AND AIR ///BY VERA TWEED

â&#x20AC;¢ SEPTEMBER 2017

housands of years ago, agriculture started changing civilization. As humans ﬁgured out ways to grow crops and domesticate animals, they stopped being hunters and gatherers who continually moved around on a never-ending search for food and shelter, and created communities with distinct cultures. And eventually, we ended up where we are today. While industrial farming on a grand scale has become very eﬃcient, it has

degraded the quality of soil. “As the soil has been mined of its fertility, we’ve seen the loss of vitamins and minerals within foods,” says Ann Adams, PhD, executive director of Holistic Management International, a nonproﬁt organization that educates farmers in regenerative agriculture. “If we have a truly living, fertile soil, that’s very diﬀerent than dirt that’s being used to grow food by putting in synthetic fertilizer and herbicides and pesticides,” she adds.

During the past 80 years, tests performed by the United States Department of Agriculture (USDA) show the concentration of essential vitamins and minerals in our food, especially vegetables, has dropped by 5–80 percent, depending upon the nutrient. Depleted soil also makes land more vulnerable to climate changes that destroy crops and threaten our food supply, and increases air pollution. But a regenerative way of farming can reverse these trends.

SEPTEMBER 2017

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Beyond Organic

Nature’s Cycle In healthy soil, there are more living organisms underground than above ground, from microscopic bacteria and fungi to clearly visible worms. “It’s said that a teaspoon of healthy soil contains more microorganisms than all the people on earth,” says Gabe Brown, a North Dakota farmer and regenerative pioneer. And those organisms are essential for nutritious food, resilient farmland, and clean air.

What’s Up with Carbon?

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The Breakthrough Grain A new type of grain developed by The Land Institute, a nonprofit research organization that designs alternatives to destructive farming techniques, Kernza can help reverse soil depletion. Traditional grains deplete soil because they are annual plants; seeds must be planted each year and are harvested a few months later, leaving the soil fallow and exposed to erosion, with no food for living organisms. Kernza is a perennial; once planted, it lives for many years, producing an annual grain crop. Kernza has very deep roots, which grow to about 10 feet in a year. “Those roots are there to take up whatever resources are available and they’re forming a network that holds the soil and prevents erosion all year round,” says Lee De Haan, PhD, lead Kernza scientist at the institute. “If our growing of grains undermines the system, eventually it will collapse, as historically civilizations that are dependent upon annual grain crops have collapsed as they deplete their soils,” he says. “So we’re trying to have a system that has natural sustainability like natural ecosystems do, by allowing the plant to be one that lives for many years in one place.” So far, Kernza has been used to make Long Root Ale (hopworksbeer. com), and farmers have started growing it for grain foods. So you may be seeing Kernza soon, in a store near you.

“It’s said that a teaspoon of healthy soil contains more microorganisms than all the people on earth,” says Gabe Brown, a North Dakota farmer and regenerative pioneer. And those organisms are essential for nutritious food, resilient farmland, and clean air.

Uniting these seemingly unrelated issues is a gas that often gets negative headlines: carbon dioxide. It makes up 80 percent of the greenhouse gases that trap heat above the earth, but carbon isn’t all bad. Every time we breathe, we inhale oxygen and exhale carbon. Plants do the opposite, taking in carbon and emitting oxygen. Too much carbon, often found in poorly ventilated oﬃces, makes the air

KERNZA:

seem stuﬀy, can make people feel sleepy, and can lead to headaches. But in farming, says Adams, “Carbon is the food of life.” Here’s how nature intended it to work: k Plants take in carbon from the air, convert some of it into energy, and pump out the rest through their roots. k Organisms in the soil feed on the

carbon, supply nutrients to the plants, and enable soil to absorb water efficiently and withstand droughts and other extreme weather. k As long as there is plenty of life below ground, massive amounts of carbon are stored in the soil, instead of escaping into the atmosphere. By killing off life in the soil, herbicides, pesticides, chemical fertilizers, and other farming practices have broken the cycle. Depleted soil floods easily, leads to toxic run-off, can’t withstand drought, produces poor-quality food, and contributes to air pollution. But it can be rescued.

PHOTO (CLOCKWISE FROM TOP): THE UNIVERSITY OF MINNESOTA’S FOREVER GREEN INITIATIVE; PAUL BROWN

Organic farming protects the land (and us, when we eat organic food) by shunning toxic herbicides, pesticides, and chemical fertilizers. It may improve the quality of soil to different degrees, depending upon the farm, but the basic approach is to do no harm. Soil quality is not among the criteria for organic certification. Regenerative agriculture goes a step further, aiming to literally regenerate the life, fertility, and resilience of the land, and it’s become a hot topic. The most recent survey of American organic farmers by the nonprofit Organic Farming Research Foundation found that soil health was their chief priority in every region of the country. To meet these needs, the organization funds studies to identify the best methods to enhance soil and provides educational guides to help farmers improve crop yields and make their land more resilient in the face of climate shifts.

Saving Farms

Did you know?

rai a n fell in less than 6 Brown's Ranch in hoours and his land Since the 1970s, just one North Dakota is a happily h soaked it up regenerative farming techprime example of while w a neighboring nique—not tilling the land— regenerated land. cconventional farm has reduced carbon dioxide Gabe Brown bought was still flooded w in our air as much as a his farm in 1991 and th hree weeks later year’s emissions from started farming the because dead bec 50 million cars. usual way, tilling the so ccan’t absorb water. soil land and using chemi-Brow own’s farm has cal fertilizers and pestticides, become veryy successful, and and it didn’t go well. Several years of he has become a leading advocate of hailstorms and droughts left him on the regenerative farming, helping other brink of ruin, until he started learning farmers to rescue their land. “We have to about alternative methods. become regenerative to fix the human “I was a farmer, but I didn’t know about health crisis,” he says. And, he encourages the soil,” he recalls. For example, he says, everyone to buy food produced this way “Tilling the land is releasing carbon into and help drive the growth of this type of the air instead of feeding the plants,” so farming. “We underestimate the importance he stopped tilling. Planting many varieties of our buying decisions,” he says. of cover crops and rotating animals on grazing land are among the other Cleaning the Environment regenerative techniques that gradually “The soil has an incredible ability made his land much more fertile and able to store a lot of carbon,” says Adams, to withstand extreme weather changes but only if it’s rich in living organisms. and produce more nutritious food. As those organisms die off, carbon is One of the ways soil scientists released into the air. Scientists at Ohio evaluate soil health is by measuring how State University have estimated that much rainfall it can absorb in an hour— cultivated land around the world has lost better absorption prevents floods, stores up to 70 percent of the carbon it once held. water for times of drought, prevents The process can be reversed by erosion, and helps keep local streams revitalizing soil, depending on how much clean. Brown’s farm went from ½ inch to of the world’s farmland is cultivated in the future with regenerative methods. If 8 inches per hour. One day, 13 inches of

these practices became the norm, they could, theoretically, solve a signiﬁcant part of the world’s carbon problem.

The Role of Animals Industrial feedlots may be inhumane polluters, but on regenerative farms, healthy animals thrive while playing a vital role in enhancing the land. “When we focus on ‘animals are bad,’ we’re missing the boat,” says Nicole Hahn Niman, author of Defending Beef, a former environmental lawyer, and a vegetarian since her college days. “If you just look at any kind of natural system,” she adds, “there’s a tremendous interrelationship, a very complex kind of tapestry between the plants and animals.”

How to Go Beyond Organic “Make it a journey and begin to learn more about your food,” says Hahn Niman, “without becoming obsessive.” In addition to buying organic and local whenever possible, she suggests: k Ask if food was produced in a way that enhances the soil and keeps it alive. k Seek out pasture-raised hens, as well as grass-fed beef. k Get more connected with food by growing some of your own, maybe starting with herbs on the kitchen windowsill. k Grow food in your own garden, or join a community garden.

The More You Know To learn more about regenerative farming, try these resources: B Brown’s Ranch: brownsranch.us B Holistic Management International: holisticmanagement.org B The Land Institute: landinstitute.org B Organic Farming Research Foundation: ofrf.org B On Twitter: @DefendingBeef B Regeneration International: regenerationinternational.org B Rodale Institute: rodaleinstitute.org

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amazing mushrooms

FOR WHOLE-BODY HEALTH If you know how to use even a few different varieties of medicinal mushrooms, you can heal and recharge your body, reach your full potential, and become the best version of yourself BY TERO ISOKAUPPILA

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

grew up in Finland on a farm that has been in my family for at least 13 generations. Much of my youth was spent outdoors, learning from and living oﬀ the land. These days, when I tell people—strangers, friends, family members, possible love interests— that I am passionate about fungi, the reactions I get are anything but dull. They’re confused, surprised, skeptical, intrigued. Some are even disgusted— I can almost see the thoughts emerge from their heads like a cartoon bubble: “Mushrooms must be big in Finland.” “Just another hipster forager.” “He must be a chef! I’ll ask him about morels!” These are all valid reactions. People hear the word “mushroom” and often have surprisingly speciﬁc ideas of what they think the larger conversation must be about. We’ve all heard cautionary tales about the poisonous potential of mushrooms, and we’ve seen elation spread over the faces of world-famous chefs as they extol certain varietals of fungi in an almost evangelical manner. SEPTEMBER 2017

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The fact that mushrooms can be both poisonous and delicious is fascinating and indicative of their complexity; the kingdom is such a vast and complete entity that both the yin and yang exist in equal measure. Fungi have the capacity to change your life in an immediate, powerful, and exponentially beneﬁcial manner. I know this because I see it happen daily. Mushrooms will blow your mind, just as they blew mine. The following mushrooms will balance and restore your immune system, increase oxygen ﬂow to your cells, amp up your mental and creative acuity, regulate your blood sugar, lower your stress levels, ensure restful sleep, and cure myriad physical, emotional, and mental ailments.

Reishi (Ganoderma lucidum)

“Mushrooms will balance and restore your immune system, increase oxygen flow to your cells, amp up your mental and creative acuity, regulate your blood sugar, lower your stress levels, ensure restful sleep, and cure myriad physical, emotional, and mental ailments.” The compounds in reishi work externally and internally to keep you looking young by reducing dermal oxidation (when proteins on the skin are damaged, causing wrinkles and other signs of aging) and protecting your cellular DNA and mitochondria from oxidant damage, allowing you to remain energized and alert. Another major beneﬁt of reishi is how it works to achieve hormonal balance. When you have an optimally functioning hormonal system (and surprisingly few of us do—for a slew of reasons, including the impact of environmental toxins and the overprescribing of prescription medications), your body can relax and recover during the night as it is meant to. Editor’s Product Pick: New Chapter LifeShield Reishi

USE REISHI TO:

REISHI IN ACTION

k Sleep better k Stress less k Cure seasonal allergies

One of the most powerful ways I’ve seen reishi in action was with one of my colleagues who suffered from severe seasonal allergies. When exposed to allergens, the body releases histamines, which then cling to cells and cause them to swell and leak fluid—hence the sneezing and runny noses. He started taking just 1,000 mg of reishi daily, and almost immediately his allergy symptoms disappeared entirely. That was nearly four years ago, and thanks to reishi, he can now wake up and smell the roses—literally.

Reishi has been used in traditional Chinese medicine for at least 2,000 years, with the ﬁrst known written records dating from the Han Dynasty (206 B.C. to A.D. 220). Reishi has the ability to boost the body’s immune system to protect it against pathogens such as viruses, bacteria, and parasites. Even when pathogens aren’t present, an optimally functioning immune system will exponentially increase your overall health and wellness to the point where you can witness the eﬀects of aging being reversed—both physically and cognitively.

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Chaga (Inonotus obliquus)

USE CHAGA TO:

k Ward off the common cold k Have shiny, thick hair and glowing skin k Lower inflammation caused by a busy, stressful life If reishi is the queen of mushrooms, then chaga is the big daddy, the implacable and respected father of the mushroom world. The ﬁrst recorded usage of chaga dates to 17th-century Russia, where it was widely used in folk medicine to treat everything from cancers to gastrointestinal issues. Like reishi, chaga has astonishing immunomodulating powers. Chaga polysaccharides, speciﬁcally its beta-glucans, have the ability to boost the production of lymphocytes (white blood cell that regulates the immune response to infectious microorganisms and other foreign substances). Chaga is also a rich source of antioxidants. In fact, one dose of dual-extracted chaga (the typical amount found in

a single cup of strong chaga tea) packs the same number of antioxidants as 30 pounds of carrots. For me, chaga has proven itself to be a health miracle. I travel extensively for business, so I am constantly exposed to diﬀerent kinds of germs. Whenever I feel the inkling of a cold coming on, I double my daily dose of chaga (which is 1,000–2,000 mg of strong chaga extract). As a result, I haven’t been sick in almost a decade. I’m not claiming to be superhuman, but chaga has been remarkably eﬀective at protecting me against the common cold. Editor’s Product Pick: North American Herb & Spice ChagaMax

Cordyceps (Ophiocordyceps sinensis)

glucans. Those present in cordyceps, like all other beta-glucans, deliver oxygen to the body on a cellular level, which not only decreases the occurrence of disease but also increases energy and stamina. Cordyceps also significantly boosts adenosine triphosphate (ATP) levels in the body. ATP is the body’s main energy supply source and is required for all cellular processes. Cells need energy to activate our muscles and keep us moving. Because it is so effective at increasing energy and decreasing fatigue, cordyceps is a popular and effective supplement for the elderly who are seeking to counteract the lethargy that often accompanies aging, as well as for athletes who are looking to perform at peak levels. Cordyceps’ antiinflammatory properties mean that it helps with blood flow, overall heart health, and lowering cholesterol. Editor’s Product Pick: Mushroom Wisdom Super Cordyceps

Lion’s Mane (Hericium erinaceus)

USE CORDYCEPS TO:

k Perform better (both athletically and in the bedroom) k Increase energy k Alleviate asthma and bronchitis Cordyceps is valued primarily for its extraordinary ability to increase energy and reduce fatigue. It’s been a centerpiece of traditional Chinese medicine for more than 1,300 years, with the ﬁrst known record of its use dating back to the Tang Dynasty in A.D. 620. Cordyceps is most notable for its energizing eﬀects, due to its beta-

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fruiting bodies (a smooth cap and stem), lion’s mane looks like a cluster of cascading white strands. This waterfalllike “mane” has inspired all kinds of other fun nicknames for the mushroom, including “pom-pom mushroom,” “bearded tooth,” and “monkey head.” History suggests that lion’s mane was used in traditional Chinese medicine specifically for treating stomach and digestive problems, including cancers. It was also used as a general restorative due to its anti-inflammatory, antibacterial, and immunomodulating properties. But lion’s mane’s effects on the brain truly distinguish it from other medicinal mushrooms and make it an utterly fascinating subject. Lion’s mane has the ability to repair and regenerate neurons, resulting in improved cognitive function, and the mushroom has been known to mitigate and even reverse the effects of neurological diseases such as Parkinson’s, Alzheimer’s, and dementia, among others. So how does this happen? Your body contains nerve growth factors (NGF), proteins that protect existing neurons and stimulate new neuron growth. These proteins play a crucial role in maintaining the viability of the neurons required for the nervous system to function properly. Amazingly, lion’s mane stimulates the synthesis of NGF. It not only has the potential to help those suffering from neurological disorders, but through NGF stimulation, it can potentially reverse the cognitive deterioration that creeps up on many of us as we age. And unlike most pharmaceutical medicines that are used for cognitive function, lion’s mane has no known side effects. Editor’s Product Pick: Four Sigmatic

USE LION’S MANE TO:

k Improve memory k Boost concentration k Protect your nervous system Lion’s mane earned its playful moniker because of its unique appearance. Unlike the typical shape of most mushroom

Mushroom Coffee Mix Think with Lion’s Mane & Chaga

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Turkey Tail (Coriolus versicolor or Trametes versicolor)

USE TURKEY TAIL TO:

Turkey tail earned its name due to the mushroom’s fan shape, which resembles the tail end of Thanksgiving’s favorite bird. Its Latin name means “of several colors,” which is also fitting, as this mushroom can be identified by the concentric circles of varying colors that appear on its fruiting body. Like many other mushrooms, turkey tail is full of polysaccharides and triterpenes that give it its immunomodulating properties, providing overall immune support and regulation. But what sets turkey tail apart are two of its unique beta-glucans: PSK and PSP. PSK has received national media attention for its anticancer properties. PSK and PSP in turkey tail have the ability to regenerate white blood cells (which are necessary to ward off infection) and stimulate the activity and creation of T-cells, macrophages, and natural killer (NK) cells, enabling the immune system to once again ward off and destroy pathogens. PSK is the best-selling anticancer drug in Japan, and is used in combination with surgery, chemotherapy, and radiation therapy. Editor’s Product Pick: Host Defense Turkey Tail

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Shiitake Carpaccio Serves 2

Want to include more mushrooms in your diet? Start with easy-to-find varieties such as shiitake. This dish is insanely easy to prepare, is packed with nutrients, and is surprisingly satisfying given its simplicity. There’s peppery arugula, brightness from the lemon, hot-and-smoky paprika, and creamy, salty umami flavor from the cheese. Recipe excerpted with permission from Healing Mushrooms by Tero Isokauppila. 1 bunch arugula (4 cups) 8 oz. shiitake mushrooms, stemmed and very thinly sliced Juice of ½ lemon (1 Tbs.) Extra-virgin olive oil (approx. 2 Tbs.) Salt and freshly ground pepper, to taste Smoked paprika (½–1 tsp.) 1½ oz. shredded Parmesan cheese Divide arugula between two plates, and top with mushroom slices. Drizzle lemon juice and olive oil over mushrooms, and season with salt, pepper, and paprika. Finish with a sprinkling of Parmesan cheese over all. Per serving: 260 cal; 12g prot; 21g total fat (6g sat fat); 11g carb; 15mg chol; 380mg sod; 4g fiber; 4g sugars Tero Isokauppila is the founder of Four Sigmatic (us.foursigmatic.com), a company specializing in mushroom coffees, superfood blends, and elixirs. He is the author of Healing Mushrooms, from which this article is excerpted with permission.

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

k Treat the common cold and flu k Aid digestion k Help heal infections

veganEATS/

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

Veganize Your Meal Recreate comfort-food classics with the help of a new book, Veganize It! ///BY NICOLE BRECHKA Chef Robin Robertson became a vegan in the late 1980s—a time when finding vegan alternatives to meat and dairy was all but impossible. “If I wanted something meaty or creamy made from plant foods, back in those days, I had to come up with a way to make it myself—I had to figure out how to veganize it,” says Robertson, who relied on her culinary chops to reimagine the classics. More than 20 cookbooks later, Robertson is considered a pioneer in made-from-scratch, plant-based cooking. Her newest book, Veganize It!, is a collection of scrumptious recipes (e.g., Loaded Baked Potatoes, Buffalo Cauliflower with Ranch Dressing, BBQ Seitan Ribs) featuring her signature cheese sauces, vegan bacon, dairyfree milks, and more. Here’s Robertson’s take on the ultimate comfort-food dish—nachos!

2. In a medium bowl, combine tomato, jalapeño, cilantro, and lime juice. Season with salt to taste, and mix well. Gently stir in avocado.

3. To assemble: Spoon thin layer of sauce on bottom of large plate. Place half of chips on top of sauce. Spoon half of sauce on top of chips, followed by half of tofu and beans, then half of salsa. Top with remaining chips, and repeat with remaining ingredients. Serve immediately, garnished with additional cilantro, if using. Per serving: 520 cal; 16g prot; 24g total fat (3g sat fat); 61g carb; 0mg chol; 440mg sod; 12g fiber; 3g sugars

SMOKY QUESO SAUCE Makes about 2 cups (6 servings)

BREAKFAST NACHOS Serves 6

Nachos for breakfast is a fun way to start the day. Make the queso sauce in advance, and the nachos will come together quickly. 1 Tbs. olive oil 1 small yellow onion, finely chopped 2 garlic cloves, minced 3 green onions, chopped 12 oz. extra-firm tofu, drained and diced ½ tsp. salt 2 Tbs. nutritional yeast ½ tsp. ground cumin ¼ tsp. turmeric 1½ cups cooked or 1 (15-oz.) can black beans, drained and rinsed 1 large tomato, diced

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1 jalapeño, seeded and finely chopped ¼ cup chopped cilantro, plus more for garnish (optional) 1 Tbs. fresh lime juice 1 ripe avocado, peeled, pitted, and diced 1 recipe Smoky Queso Sauce, kept warm 1 (13-oz.) bag organic tortilla chips

1 (2-oz.) jar chopped pimientos, drained 1 tsp. canned chipotle chiles in adobo sauce ⅓ cup nutritional yeast 3 Tbs. cornstarch ½ tsp. smoked paprika ½ tsp. mustard powder ½ tsp. onion powder ½ tsp. garlic powder 1 tsp. salt 1 Tbs. olive oil 2 tsp. fresh lemon juice 2 tsp. rice vinegar 1½ cups plain unsweetened almond milk

1. Heat oil in large nonstick skillet over

1. Combine all ingredients in blender, and

medium-high heat. Add onion, and cook 3 minutes, then add garlic and green onions, and cook 2 minutes more. Add tofu and salt, and cook, stirring, 5 minutes. Stir in nutritional yeast, cumin, and turmeric. Taste and adjust seasonings, if needed. Stir in beans, cover, and keep warm.

blend until smooth.

2. Transfer to saucepan, and cook over medium heat, stirring constantly, until thickened, about 5 minutes. Taste and adjust seasonings, if needed. Per serving: 60 cal; 2g prot; 3g total fat (0g sat fat); 7g carb; 0mg chol; 460mg sod; 1g fiber; 0g sugars

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

In addition to using this as a nacho sauce, try it folded into cooked pasta for a zesty mac-and-cheese.

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asktheNUTRITIONIST/

ANSWERS TO YOUR FOOD QUESTIONS

Get a Collagen Boost You can get more of this important protein in your diet from bone broth or hydrolyzed collagen powder ///BY MELISSA DIANE SMITH

: I’ve heard that collagen is

related to bone broth, but I know virtually nothing about it. What is collagen, and why are people taking it?

—Rebecca C., Kansas City, Kan.

Collagen is the most abundant protein in our bodies. In fact, it accounts for one-third of the total protein in our bodies, and 70 percent of the protein in our skin. It provides the structure in connective tissue and is found in our bones, tendons, ligaments, gut, hair, and nails. There are many types of collagen, but 90 percent of the collagen in the body are types 1, 2, and 3. Collagen is made from the protein we eat. Protein helps rebuild damaged joint tissues and produce healthy cartilage, which is another type of collagen. But while our bodies make collagen, this production decreases as we age. Environmental factors such as pollution, and lifestyle factors such as poor nutrition, can also diminish collagen production. Our ancestors utilized whole-animal nutrition, which naturally provided an abundant amount of collagen. Bone broths, good sources of collagen, are staples in the traditional diets of most every culture. This protein also made its way into early diets through slowcooked shanks, necks, feet, oxtails, and ribs, as well as in whole-ﬁsh soups and stews. Few people prepare and eat these

• SEPTEMBER 2017

foods today, so virtually none of us are getting much collagen in our diets. And that’s not good, because this multitasking protein performs numerous key functions in the body.

Collagen Roles and Benefits Collagen is critical for smooth, healthy skin, and research suggests that supplementation might counteract some signs of aging. One double-blind, placebocontrolled study found that collagen supplements used daily among women ages 35–55 for eight weeks significantly improved skin elasticity. In another double-blind study, women who took a collagen supplement daily experienced a 20 percent reduction in wrinkle depth around their eyes after eight weeks. Some people report other benefits from collagen supplementation, such as healthier hair and nails, improved wound healing, a decrease in cellulite, and even speedier recovery from injury. Mark Sisson, Paleo diet expert at Mark’s Daily Apple blog, wrote that when he suffered an Achilles tendon injury, he experienced dramatic healing after he began supplementing with collagen.

Many people also report that their joints become less achy and stiﬀ when they supplement with collagen. Studies have shown that supplemental collagen provides improvement in some measures of pain and function in people with osteoarthritis or other arthritic conditions. Collagen might also help with postexercise muscle recovery. A study by the Department of Nutrition and Sports Nutrition for Athletics at Penn State University found that when student athletes supplemented with collagen over the course of 24 weeks, the majority showed a signiﬁcant improvement in joint comfort, along with a decrease in factors that negatively impacted athletic performance.

Ways to Get More Collagen You can get collagen from foods such as gelatin used in recipes (yes, this includes Jell-O), but the best-known food source is bone broth (sometimes called stock), long revered as a healing food. Bone broth is easily digestible, and it may help strengthen the immune system and reduce inﬂammation and symptoms during illness.

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asktheNUTRITIONIST Supplements There are many different types and forms of collagen supplements available. Consider a collagen powder, which is probably the easiest to use. And look for hydrolyzed collagen, also called collagen hydrolysate or collagen peptides. In this form, the protein has been broken down into smaller peptides, which are easier to digest and more absorbable. Also look for a brand that is nonGMO; free of common allergens, fillers, binders, and sweeteners; and derived from sustainable animal sources. Vital Proteins, for example, makes collagen peptides sourced from grass-fed, pasture-raised bovine hides from Brazil, and Marine Collagen is sourced from wild-caught, non-GMO red snapper. Hydrolyzed collagen powder is relatively tasteless and odorless, and blends quickly and easily in cold and warm drinks just by stirring. You can add it to water, almond, or coconut milk; hot drinks; and soups and stews. The most popular way to consume it is just by mixing it into a daily cup of coffee or tea. An important caveat: Before you start supplementing, be aware that while

many people experience benefits and no side effects from taking hydrolyzed collagen, some people have reported developing uncomfortable symptoms such as bloating, constipation, and headaches. It’s not known exactly why this happens. Some have found that they don’t suffer the same side effects when switching to a different form or brand. If you experience symptoms, it may be a good idea to start with very small amounts and slowly build up to the recommended daily dosage, or stop taking it altogether. Another approach is to try supplements that help boost the body’s production of collagen naturally—the top nutrients for this are vitamin C, biotin, hyaluronic acid, and silica. Or you can just drink organic bone broth. It’s the besttolerated, time-tested choice. 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 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.

VITALITY COLLAGEN PUDDING Serves 2

Collagen powder makes a great addition to almost any recipe. Use a plain (or flavorless) variety for best results. Here’s an easy-to-make recipe we love featuring NeoCell’s Super Collagen Powder, which is non-GMO and gluten-free. —BN Editors 2 cups vanilla coconut or almond milk 1 scoop NeoCell Super Collagen Powder ½ tsp. cinnamon powder ½ cup chia seeds ½ cup fresh pineapple chunks ½ cup fresh blueberries

1. Blend milk base, collagen powder, and cinnamon in blender.

2. Stir in chia seeds, and soak at least 2 hours. (For best results, soak overnight.) 3. Fold in fresh pineapple chunks and top with desired amount of fresh blueberries. per serving: 340 cal; 7g prot; 18g total fat (5g sat fat); 39g carb; 0mg chol; 10mg sod; 17g fiber; 16g sugars

FOOD PHOTO COURTESY OF NEOCELL

Nutrient-rich bone broth might also aid in muscle recovery after intense exercise or injury. Kobe Bryant and some other L.A. Lakers basketball players credit bone broth with helping them recover from injuries and extend their careers. You can make your own bone broth in a slow cooker, or if you’re short on time, simply buy a high-quality bone broth made from pastured, organic chicken bones or organic grass-fed beef bones, such as Bonaﬁde Provisions Restorative Bone Broth. A convenient way to get a quick collagen boost is to eat a sustaining, low-sugar food bar that contains collagen. Primal Kitchen Coconut-Cashew Bar with Grass-Fed Collagen and Bulletproof Vanilla Shortbread Collagen Protein Bar are two tasty examples.

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eating4HEALTH/

FOODS & ME ALS THAT HE AL

Give Your Thyroid Some TLC Improve thyroid function by eating more of these seven foods ///BY LISA TURNER Is your thyroid gland making you fat, sad, and tired? It’s possible. An estimated 10 million to 25 million people suﬀer from underactive thyroid—a condition called hypothyroidism. And some studies show even mild thyroid impairment can result in cognitive impairment. The thyroid is a small, butterﬂy-shaped gland at the base of the neck; its job is to make hormones that regulate energy, metabolism, mood, heart rate, and other important functions. But when it’s out of whack, symptoms can include weight gain, fatigue, dry skin, sluggish thinking, and even depression. If you suspect your thyroid’s not functioning properly, check with your health care provider. And support your thyroid—and overall health—with these seven foods.

Seaweed. The thyroid requires iodine, a trace mineral, to synthesize suﬃcient amounts of thyroid hormone, and studies show that even mild iodine deﬁciencies can lead to thyroid problems. Other than iodized salt, the richest source of natural iodine is seaweed, with kelp, kombu, and wakame having the highest amounts. Try this: Soak wakame seaweed in hot water for 20 minutes, then drain and combine with rice vinegar, sesame oil, grated ginger, honey, or agave, and thinly sliced scallions for an easy seaweed salad. Brush sheets of nori with olive oil; sprinkle with a mix of brown sugar, salt, smoked paprika, and cayenne; and pan fry for 15 seconds. After allowing this to cool, cut into triangles. Soak hijiki seaweed in hot water for 10 minutes; drain and toss with a mixture of minced red onion, shredded carrots, cooked quinoa, and green peas; drizzle with a dressing of white miso, black sesame seeds, sesame oil, and garlic.

Brazil nuts. The thyroid has the highest selenium content of any organ, and studies suggest that selenium deficiencies may be a primary

• SEPTEMBER 2017

cause of thyroid disorders. Brazil nuts are an especially rich food source of selenium; other sources include tuna, sardines, beef, turkey, and chicken. Try this: Combine Brazil nuts, olive oil, garlic, and a handful of arugula and basil in a food processor, and process into a savory pesto. Soak Brazil nuts overnight in water, then drain and purée with fresh water, a couple of dates, and a dash of vanilla for a delicious milk alternative. For a rich, dairy-free soup, cut sweet potatoes and onions into chunks and simmer in stock with a sprig of rosemary until soft; remove and discard rosemary; add Brazil nuts and purée until creamy and smooth.

Apples. Like pears, plums, and citrus fruits, apples are rich in pectins, a gelatinous fiber that helps clear the body of heavy metals, especially mercury, which has been associated with lower levels of thyroid hormone in those people with higher exposure. Try this: Cut apples crosswise (don’t peel them—the skin is the richest source of pectin!), dredge in brown sugar, then pan-fry in coconut oil until tender; top with shredded basil and crumbled blue cheese. Spiralize a whole apple with skin, lightly steam in apple juice until tender, and serve with yogurt, hemp seeds, and

blueberries as a breakfast noodle bowl. Simmer chopped apples, parsnips, shallots, and sprigs of thyme in broth until tender; remove thyme sprigs and purée until smooth; top with additional thyme and a dollop of crème fraîche.

Pumpkin seeds. Zinc is critical to thyroid health and is required for the synthesis of thyroid hormones. In fact, deficiencies of this mineral can lead to hypothyroidism. (Additionally, thyroid hormones are essential for zinc absorption, so hypothyroidism can lead to zinc deficiency.) Pumpkin seeds are a rich source of zinc; other good sources include oysters, crab, lobster, legumes, nuts, and sunflower seeds. Try this: Purée raw pumpkin seeds with avocado chunks, cilantro, and a squeeze of lime for a creamy twist on guacamole. Combine pumpkin seeds, canned black beans, shredded carrots, and instant oats in a food processor; pulse until finely chopped and form into burgers; fry until crispy on the outside and cooked through. Or toss pumpkin seeds with melted butter or coconut oil, honey, cinnamon, and cardamom, and toast in the oven at 300°F until browned.

Yogurt is rich in vitamin D, a key hormone-like substance that’s involved in immune system regulation. Vitamin D deficiencies are associated with increased risk of Hashimoto's disease, an autoimmune condition that’s the most common cause of hypothyroidism. Other good sources of D include fortified orange juice, dairy-free milks, sardines, and sunshine.

eating4HEALTH JAPANESE SWEET POTATO SOUP WITH RICE & NORI CROUTONS Serves 6

This creamy vegan soup is topped with crispy rice “croutons” laced with seaweed; we used crumbled nori, but kelp or dulse flakes would work as well. 1 cup sushi rice 1 large shallot 2 garlic cloves 2 large Japanese sweet potatoes, peeled and cubed (about 2½ cups), or regular sweet potatoes 3 cups vegetable stock 1 15 oz. can coconut milk 2 Tbs. red curry paste, or to taste ⅓ cup crumbled toasted nori Sesame oil for frying croutons

Rinse rice in colander until water runs clear, not milky. Combine rice with 1½ cups water in medium saucepan. Bring to a boil, reduce heat, cover, and simmer 20 minutes, until rice is tender and water is absorbed. Remove from heat, and let cool.

While rice is cooling, combine shallots, garlic, sweet potatoes, and stock. Bring to a boil, reduce heat, and simmer 15 minutes, until sweet potatoes are soft. Stir in coconut milk and red curry paste, and cook 2 minutes longer. Transfer to blender or food processor, and purée until very smooth. Return to pan to keep warm.

While soup is cooking, stir nori or other seaweed into rice. Form rice into 1-inch balls and flatten slightly. Heat sesame oil in large, heavy skillet. Fry croutons 4–5 minutes per side, until golden.

To serve, divide soup among individual serving bowls. Top each with croutons, and serve immediately.

Try this: Make a lassi, a traditional Indian beverage: purée yogurt, frozen mango chunks, and lime juice, then pour into glasses and garnish with slices of lime. Purée yogurt with blackberries, honey, and grated ginger; stir in vanilla yogurt to make swirls and then spoon into Popsicle molds and freeze. Dump a container of yogurt into a cheeseclothlined strainer and refrigerate overnight; stir in your favorite herbs and seasonings, and use as a substitute for sour cream.

Chickpeas.

Like other beans and legumes, chickpeas are high in fiber, which can help prevent or reduce constipation—a common complaint among people with thyroid disorders.

• SEPTEMBER 2017

Bonus: chickpeas are also high in zinc, which is critical for thyroid function. Try this: Toss cooked chickpeas with olive oil, coarse salt, and minced rosemary; spread on a baking sheet and roast at 400°F until crispy; let cool for a crunchy, nut-like snack. For a vegan tagine, cook chickpeas with sweet potatoes, onions, tomatoes, garlic, cinnamon, cumin, and broth; stir in chopped dried figs and slivered almonds; top with parsley. Or toss chickpeas, Brussels sprouts, and cauliflower florets with olive oil, and roast at 400°F till tender.

Sardines. Like

Brazil nuts, sardines are high in selenium. Plus, sardines are rich in omega-3 fatty acids, which help

lower inflammation and enhance immunity, reducing the risk of Hashimoto’s. Other good sources of omega-3s include salmon, walnuts, and flax seeds. Try this: Arrange sardines in a glass casserole dish and drizzle with olive oil and lemon juice; broil till hot and then shower with parsley before serving. Mash boneless, skinless sardines with olive oil, chopped olives, capers, coarse black pepper, and a pinch of cayenne for an easy, spreadable ﬁsh dip. Simmer boneless, skinless sardines in tomato sauce with minced rosemary leaves and crushed red pepper ﬂakes; serve over cooked penne pasta with grated Asiago cheese. 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 clean, nourishing foods, and coaching people toward healthier eating habits. Find her at lisaturnercooks.com.

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

Per serving: 330 cal; 7g pro; 18g total fat (14g sat fat); 40g carb; 0mg chol; 410mg sod; 3g fiber; 4g sugars

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healthyDISH/

HE ALTHY FA ST FOOD FU0,LL OF MODERN FL AVOR

Trout: The Perfect Catch This light dish featuring trout—one of the safest ﬁsh to eat—makes a perfect evening meal as summer moves into fall /// BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC

FEATURED NUTRIENT:

Lemon

The poor underappreciated lemon. Like comedian Rodney Dangerfield, it “just don’t get no respect.” Usually relegated to the position of garnish or zest, it rarely gets the attention it deserves as a genuinely healthy food on its own. Maybe it’s time that it did. Singing teachers have long known about the anecdotal benefits of lemon. When I was working in musical theater, there wasn’t a singer I knew whose teacher hadn’t prescribed hot water and lemon, first thing in the morning, for its soothing effect on vocal cords. Nutritionists in the naturopathic tradition—like my friend Ann Louise Gittleman, PhD—recommend daily intake of lemon juice to stimulate digestive juices. Like other citrus fruits, lemons are a great source of vitamin C, a powerful antioxidant and anti-inflammatory agent. Lemons also contain two other compounds—a group of chemicals called limonoids, and specifically a compound called limonene— both of which have documented anticancer properties.

• SEPTEMBER 2017

TANGY TOMATO TROUT Serves 4

Pan roasting gives this moist, flaky fish a nice crispy skin. Ask your fishmonger to butterfly the fillets for easier prep. 2 Tbs. neutral high-heat oil, such as rice bran or pastured butter 8 boneless, 4 oz. rainbow trout fillets, or 4 whole 6 oz. rainbow trout, deboned and butterflied wide open Salt and cracked black pepper, to taste 2 Tbs. olive oil 1 large clove garlic, crushed and thinly sliced 1 large lemon, seeded, peel and pith cut away, and roughly chopped 2 pints heirloom cherry tomatoes ½ cup whole pitted Kalamata or green olives, drained 2 Tbs. capers ½ lemon, for squeezing ¼ cup chopped parsley, optional for garnish

1. Heat rice bran or butter oil in large skillet, sauté pan, or Dutch oven over medium-high heat.

2. Evenly season trout fillets with salt and pepper. Add fillets in single layer to skillet, skin side up, and allow to cook, undisturbed, about 3 minutes. Gently flip fish, and sear about 2 minutes, or until just cooked through. (Try to flip the fish only once to prevent breakage.)

3. While fish is cooking, heat olive oil in large sauté pan at just below medium-high heat. Add garlic, lemon, and tomatoes, and sauté 3–4 minutes, until tomatoes start to soften. Add olives and capers, and sauté 2 minutes more (bursting some tomatoes), until everything is hot and tender.

4. Add tomato mixture to serving plates, and arrange fillets on top. Squeeze lemon over all, and garnish with parsley, if using.

Per serving: 470 cal; 48g prot; 26g total fat (4.5g sat fat); 9g carb; 135mg chol; 440mg sod; 2g fiber; 4g sugars

NOTES FROM THE CLEAN FOOD COACH Rainbow trout made the 2010 Seafood Watch “Best of the Best” list for low levels of mercury and PCBs. Nutritionally, rainbow trout is superior to tilapia because its ratio of omega-6 to omega-3 fatty acids is 1:2 (like salmon), whereas tilapia is 2:1. Otherwise, the two types of fish are very similar—both mild, quick-cooking fillets.

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

When Chef Jeannette sent me this recipe, the first thing I did was Google rainbow trout. That’s because every time you look, it seems there’s another hidden danger or environmental problem with fish. Farmed salmon is, according to the Environmental Working Group, the main source of polychlorinated biphenyls (PCBs) in the U.S. food supply. Swordfish can have large amounts of mercury. And do we really trust the farm-raised tilapia from China? On the other hand, rainbow trout seems to be on the “good” side of everyone’s “eat this, not that” list. In 2014, Women’s Health magazine listed it under “fish you should eat,” and as recently as May of this year, livestrong.com listed it as one of the nine safest seafood options. (Mussels and Pacific sardines also made the list.) Rainbow trout has more than 100 percent of the daily requirement for vitamin B12, as well as more potassium than bananas. It’s also got a nice dollop of niacin, an important B vitamin. And the rest of the ingredients in this dish are superstar supporting players with a wealth of health benefits: garlic, the original medicinal food; tomatoes, with their healthy dose of the antioxidant lycopene; olives, with their legendary olive polyphenols (the reason extra virgin olive oil is so good for you); and the underappreciated lemon, the subject of this month’s “featured ingredient” section. As my grandmother used to say, “What’s not to like?” —Dr. Jonny

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SEPTEMBER 2017

•

quizWHIZ/

PUT YOUR KNOWLEDGE TO THE TEST

Minor Memory Lapse … or Something More? Alzheimer’s disease may be the most dreaded condition when we think of living a long life, but minor memory lapses or occasional confusion or disorientation don’t always signal the worst-case scenario. Wondering what else can cause such symptoms? Take our quiz to ﬁnd out. ///BY VERA TWEED 1. Mental decline, serious enough to interfere with daily life, is a normal part of aging. a) True b) False

2. Dementia and Alzheimer’s are: a) Two different diseases b) Different names for the same disease c) May or may not be the same disease

3. Memory lapses may be: a) The result of a minor head injury b) A drug side effect c) Due to a nutritional deficiency d) A symptom of stress e) Due to sleep apnea f) One or more of the above

4. One reason why alcoholism can cause disorientation and memory loss is because it depletes which vitamin? a) Vitamin A b) Vitamin B1 c) Vitamin B6 d) Vitamin B12

7. Which of these oils may reduce amyloid plaques in the brain, a sign of Alzheimer’s disease? a) Canola oil b) Safflower oil c) Cottonseed oil d) Olive oil

6. Which of these can cause symptoms that mimic dementia?

8. Many Alzheimer’s patients have experienced improvement with coconut oil or an extract of a type of fat found in coconut oil. What type of fat is it? a) Short chain triglycerides b) Medium chain triglycerides c) Long chain triglycerides

a) An underactive thyroid b) An overactive thyroid c) Either one

DID YOU KNOW? Drinking black, green, or oolong tea halves the risk for Alzheimer’s, even among people who are genetically predisposed to the disease, according to a study of 957 older adults with an average age of 65. The study, published in the Journal of Nutrition, also found that tea drinkers with the APOE4 gene, the marker for high Alzheimer’s risk, were less likely to develop the disease than people without the gene who didn’t drink tea.

ANSWERS

1. b) Serious mental decline is not a normal part of aging.

2. c) Dementia is not, medically speaking, a disease, but an umbrella term that describes a loss of mental abilities, such as memory, to a degree that interferes with daily life, along with physical changes in the brain. Between 60 and 80 percent of dementia in the U.S. is Alzheimer’s disease, but dementia may also be a sign of other conditions.

3. f) Any one of these, or a combination, can lead to memory lapses, and it’s important to identify the underlying trigger.

4. b) Alcoholism depletes vitamin B1, also called thiamine.

5. c) Lack of vitamin B12 can cause dementia-like symptoms. B12 levels can be tested by a doctor.

• SEPTEMBER 2017

a) Vitamin A b) Vitamin B3 c) Vitamin B12 d) Vitamin C e) Vitamin E f) A combination of the above

6. c) An underactive thyroid (hypothyroidism) is the more common of these two conditions, but an overactive thyroid (hyperthyroidism) can also cause dementia-like symptoms.

7. d) Extra virgin olive oil reduced amyloid plaques in animal brains in research at the Lewis Katz School of Medicine at Temple University in Philadelphia.

8. b) Coconut oil is rich in medium chain triglycerides (MCT for short), so-called because of its chemical structure. Both coconut and MCT oils can be taken as supplements or eaten as an oil on salads or other foods.

5. A deficiency of which essential vitamin may be a cause of confusion, disorientation, and memory problems?

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