Y O U R U LT I M AT E R E S O U R C E F O R N AT U R A L L I V I N G
FEBRUARY 2020 * betternutrition.com
LOVE YOUR HEART Special report: Is insulin resistance the first sign of heart disease? p. 28
THE MAGIC OF MUSHROOMS
How supplementing with them does wonders for your body & mind
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Recipes Inside!
Turkey Zucchini Lasagna • Frontier Bison Stoup • Winter Greens Salad • Mini Mexican Slow Cooker Meatloaves • Dairy-Free Raspberry-Vanilla Yogurt • Easy Veggie Fried Rice
6 Foods High in OMEGA-3 FATS Help Your Dog Live Longer With COQ10 12/20/19 3:25 PM
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Shake Up Your Routine
With New Great-Tasting Collagens Garden of LifeÂŽ has expanded its line of Grass Fed Collagen products to meet your specific needs. We are excited to introduce six new, great-tasting Collagen products with added ingredients to empower extraordinary health. From super beauty formulas, to creamers, to greens formulas, we have the clean delicious answer in our collagen powders.
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CONTENTS
February 2020 / Vol. 82 / No. 2
departments 6 NEWSBITES Keep Your Pet’s Heart Healthy Tips from a top cardiologist.
10 PASSION BEHIND THE PRODUCT Bonafide Provisions Leading the bone broth revolution.
12 HOT BUYS Sweetheart Deals New and natural products.
14 CHECK OUT Vitamin D: How Much Is Enough? The skinny on the sunshine vitamin.
18 ASK THE NATUROPATHIC DOCTOR
Get a healthy dose of coldweather veggies with our Winter Greens Salad.
features 28 The Insulin/Heart Connection 32
Medicinal Mushrooms Feast on fungi for better health. Herbs for Eye Health The best vision-boosting botanicals.
24 NATURAL REMEDY Listen to Your Thyroid A tiny gland with big health benefits.
26 CBD SCOOP CBD for Better Sleep Rest easy with hemp.
38 AROMATHERAPY RX
Little Shifts, Big Results
42 ASK THE NUTRITIONIST
Aromatherapy for a Healthy Heart Surprising benefits of essential oils.
40 NATURAL BEAUTY Get a Healthy Smile with Xylitol The sweet way to clean your teeth. Come-Together Fast Food How to make healthy meals in a jiffy.
44 EATING 4 HEALTH Omega-3 Fat Facts The lowdown on EPA and DHA.
46 HEALTHY DISH Nourishing Winter Greens Salad A summery dish for cold weather.
48 COOK WITH SUPPLEMENTS Probiotic Yogurt Powder Make your own fermented food.
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20 Heart-Healthy Chocolate Recipes We picked our 20 best chocolate recipes of all time and combined them into one easy-to-read article. Find it only at betternutrition.com/ chocolate.
20 HERBAL WELLNESS
For years, we’ve been told that high cholesterol is a contributing factor to heart disease, but recent research has called that idea into question. So what’s the real predictor of future heart issues? A growing body of evidence points to insulin resistance.
Transforming your health may be easier than you think. The key is to start small, with manageable changes to your lifestyle that can really add up. We asked Mark Hyman, MD, bestselling author and founder and director of The UltraWellness Center, for simple changes that can be made gradually, helping put you on the path to better health this year—and for years to come.
Resources & References For links to studies cited in our articles and other helpful sites and books, visit betternutrition.com.
recipes include: Cocoa-Nut Truffle Balls
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5-Minute Low-Carb Brownie Pudding
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Roasted Banana & Chocolate Chunk Mini Loaves
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Chili- & Chocolate Spiked Cornbread
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Mexican Maca Hot Chocolate Sign Up for Our Healthy Buzz Newsletter You’ll receive a carefully curated list of articles, recipes, and product giveaways in your inbox.
Cover photo: adobestock.com; This page: Pornchai Mittongtare
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• FEBRUARY 2020 12/20/19 4:13 PM
This season, when it comes to your immune health:
or trust Ester-C® The only vitamin C with 24-hour immune support* Don’t take chances. Do all you can to support your immune health:* Eat healthy, get your rest— and take Ester-C® every day.* Taken just once a day, Ester-C® capsules, vegetarian tablets or effervescent powder packets absorb into your system and stay there longer than regular vitamin C to deliver 24-hour immune support and potent antioxidant activity.* So now more than ever, trust your immune health to Ester-C®… Nothing Else Works Like It.*
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*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
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EDITOR’S LETTER
YO U R U LT I M AT E G U I D E T O N AT U R A L L I V I N G
Happy Hearts
Our Writers
It’s February, which means it’s time to celebrate chocolate—and your heart! Did you know that cacao beans have almost twice the antioxidants of red wine and up to three times the amount found in green tea? The same beans that create an almost heavenly taste sensation when ground into cocoa powder or chocolate are actually good for you—a superfood capable of enhancing health on many levels, especially heart health. Cacao’s real benefit comes from the beans’ rich source of flavonols, a class of antioxidants. The research is impressive: Studies show that cacao may help inhibit the oxidation of LDL cholesterol (the “bad” kind), improve mood, protect against Alzheimer’s disease, fend off fatigue (particularly among chronic fatigue sufferers), decrease blood pressure, and deter cancer and cardiovascular problems. High antioxidant foods, including dark chocolate, have also been shown to boost the body’s resistance to air pollution. Cacao is also a great source of the mineral sulfur, known to promote beautiful hair, skin, and nails. Not all forms of chocolate or cocoa powder offer these health payoffs—you want dark chocolate, 100% cocoa powder, or raw cacao beans or nibs. When buying dark chocolate, the higher the percentage of cacao content, the better. In addition to enjoying dark chocolate, what else can you do to keep your heart strong? Jonny Bowden, PhD, CNS, has some serious food for thought about this on p. 28. He discusses why insulin resistance underpins most forms of cardiovascular disease. So curl up with some dark chocolate (try Lily’s stevia-sweetened chocolate) and read how you can give your heart some love!
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Meet the passionate people behind this issue of Better Nutrition!
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Jonny Bowden, PhD, CNS, is a boardcertified nutritionist and the bestselling author of 15 books, including The 150 Healthiest Foods on Earth and Living Low Carb. jonnybowden.com Cheryl Cromer is an artisan aromatherapist with more than 20 years’ experience. Based in Winter Park, Fla., she specializes in writing about aromatherapy and the spa lifestyle. Matthew Kadey, MS, RD, is an Ontario, Canada-based dietitian and food writer who has contributed nutrition and recipe features to dozens of publications. He is also the author of Rocket Fuel: Power-Packed Food for Sports + Adventure. matthewkadey.com Emily A. Kane, ND, LAc, has a private 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. dremilykane.com
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Melissa Diane Smith, Dipl. Nutr., is a holistic nutritionist who has 25 years of clinical experience and specializes in using food as medicine. She is the author of Going Against GMOs and other books. melissadianesmith.com
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Sherrie Strausfogel has been writing about natural beauty for more than 20 years. Based in Honolulu, she also writes about spas, wellness, and travel. She is the author of Hawaii’s Spa Experience.
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Lisa Turner is a chef, food writer, product developer, and nutrition coach in Boulder, Colo. She has more than 20 years of experience in researching and writing about nourishing foods. lisaturnercooks.com
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Vera Tweed has been writing about supplements, holistic nutrition, and fitness for more than 20 years. She is the editorial director at Natural Health Connections and the author of Hormone Harmony and other books. veratweed.com
* nbrechka@aimmedia.com
Jeannette Bessinger, CHHC, is an award-winning educator, author of multiple books, and a real food chef. She’s helped thousands of people make lasting changes to deeply entrenched habits that no longer serve them. jeannettebessinger.com
Neil Zevnik is a private chef specializing in healthy cuisine, with clients who have included Elizabeth Taylor, Pierce Brosnan, Jennifer Garner, Charlize Theron, and the CEO of Disney. neilzevnik.com
Editor in Chief Creative Director Executive Editor Associate Editor Digital Editor Copy Editor Beauty Editor
Nicole Brechka Rachel Joyosa Jerry Shaver Elizabeth Fisher Maureen Farrar James Naples Sherrie Strausfogel
Contributing Editors Vera Tweed, Helen Gray Contributing Writers Jeannette Bessinger, CHHC, Jonny Bowden, PhD, CNS, Cheryl Cromer, Matthew Kadey, MS, RD, Emily A. Kane, ND, LAc, Melissa Diane Smith, Lisa Turner, Neil Zevnik Print Ad Coordinator Kim Hoff Prepress Manager Joy Kelley Prepress Specialist Idania Mentana Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310-873-6952 General Manager Rob Lutz AIM Retail Group rlutz@aimmedia.com 970-291-9029 Integrated Media Sales Kevin Gillespie Director – Eastern U.S. kgillespie@aimmedia.com and Midwest 603-305-5106 Integrated Media Sales Candice Smith Director – Western U.S. csmith@aimmedia.com 603-361-5762 Retail Development Group 2400 NE 65th Street, Ste. 623 Fort Lauderdale, FL 33308 800-443-4974, ext. 702 Director of Retail Sales Joshua Kelly jkelly@aimmedia.com 800-443-4974, ext. 702 Marketing Designer Judith Nesnadny jnesnadny@aimmedia.com Accounting & Billing Yolanda Campanatto ycampanatto@aimmedia.com
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Chairman & CEO Andrew W. Clurman Senior Vice President, Treasurer, CFO, & COO Michael Henry Vice President, IT Nelson Saenz Vice President, Audience Development Tom Masterson Vice President, Production and Manufacturing Barb Van Sickle Vice President, People & Places JoAnn Thomas AIM Board Chair Efrem Zimbalist III
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BETTER NUTRITION, ISSN #0405-668X. Vol. 82, No. 2. Published monthly by Cruz Bay Publishing, an Active Interest Media company. 5720 Flatiron Parkway, Boulder, CO 80301; 303-253-6300; fax 303-443-9757. ©2020 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. BETTER NUTRITION does not endorse any form of medical treatment. The information presented here is not meant to diagnose or treat any medical condition. We urge you to see a physician or other medical professional before undertaking any form of medical treatment.
• FEBRUARY 2020
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Pure Food Supplements from our certified organic farms to YOU. BIOAVAILABLE VITAMINS & MINERALS • NON-GMO • SUSTAINABLE
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NEWS*BITES BY VERA TWEED
How to Keep Your Pet’s Heart Healthy
A Personal Dog Story “Over the years, I had dogs that died of heart failure, and it’s heartbreaking,” recalls Sinatra. “Here I am as a heart specialist—so I decided to place my dogs on COQ10 and I also gave them sardines and wild salmon, because they contain a high degree of CoQ10.” The nutrient is essential for the heart to generate energy and plays a vital role
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in preventing and relieving heart failure. Sinatra developed a line of products for pets called Ageless Paws (agelesspaws. com); his CoQ10 drops have 10 mg of liposomal CoQ10 per serving. Three pet dogs on his regimen—an elkhound and two chows—maintained good health into their later years and outlived counterparts in their breeds. The Most Nutritious Foods for Pets “A lot of canned pet food uses old animals,” says Sinatra. “Old animals lose their nutritional value, and
certainly their CoQ10 content.” These are the best food options:
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Sardines and wild salmon are high in CoQ10 and healthy omega-3 fats, and low in mercury. Animal hearts and livers are other top food sources of CoQ10.
In addition, look for pet foods made without additives and other chemicals. Bison is a clean food source because it’s raised without growth hormones and rarely given antibiotics.
Pet Supplement Tips
* CoQ10 drops can be added to pet food. * A low-dose multivitamin designed for dogs or cats will guard against nutrient deficiencies.
* Probiotics can enhance digestion and immunity. * For joint health, good ingredients in formulas include green-lipped mussel extracts, glucosamine, and MSM.
Photo: adobestock.com
“Pets bring a lot to the table in terms of unconditional love, which is a significant factor in heart longevity,” says boardcertified cardiologist Stephen Sinatra, MD, a pioneer in nutritional healing and a big fan of animals. Dogs, cats, and horses have played important parts in his life. “If you come home to a loving dog after a heart attack, your incidence of survival is much higher than coming home to an empty house—or even a judgmental spouse,” says Sinatra. So feeding your pets well will enhance both their health and yours.
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NEWS*BITES
CBD Relieves Peripheral Neuropathy
Eating only during a 10-hour window each day can help you lose weight, lower blood pressure and harmful cholesterol, and sleep better, as well as reduce your risk for diabetes and heart disease, according to a study by the University of California, San Diego, and the Salk Institute in La Jolla, Calif. Such an eating pattern restores your body’s natural circadian rhythms, and it’s easier to follow than completely revamping your diet.
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Boosts Mental Performance
Theanine, a calming substance found in tea, is known to reduce stress and enhance sleep, even when taken in a single dose. But a longer-term Japanese study found that when taken daily for four weeks, the supplement also enhanced mental performance. Published in the journal Nutrients, the study compared the effects of a placebo and 200 mg daily of theanine in a group of healthy people who had not been diagnosed with any psychiatric condition but were experiencing some difficulties with sleep and stress. After taking the supplement at bedtime for four weeks, those in the study fell asleep faster, stayed asleep longer, felt less anxious, and experienced a better mood. In addition, tests showed improved mental performance. The supplement tested in this study, Suntheanine, is a patented form of theanine that can be found as an ingredient in many supplement brands. It’s usually taken during the day to relieve stress and enhance attention span, and before bedtime to improve sleep without causing morning drowsiness. The theanine content of green tea ranges from 8mg to 30mg per cup. White, oolong, and black teas contain smaller amounts.
“Eating and drinking everything (except water) within a consistent 10-hour window allows your body to rest and restore for 14 hours each night,” says study co-author Emily Manoogian, PhD. Most people in the study ate the first meal of the day a bit later and the last one a bit earlier, but did not skip meals. Although they were not asked to reduce calories, many did so spontaneously, simply because less of their day included eating.
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Photos: adobestock.com
THE 10-HOUR EATING PLAN
THEANINE
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A common complication of diabetes, peripheral neuropathy can also be caused by chemotherapy or various health conditions that damage nerves in the hands or feet. It’s difficult to treat—but topical CBD in a cream or lotion can help, according to a study of 29 patients led by Scripps Mercy Hospital in San Diego. Compared to a placebo, daily application of a topical CBD product containing 250 mg of CBD per 3 fluid ounces for four weeks significantly reduced intense or sharp pain and cold and itchy sensations, with no adverse effects.
Sweet on Monk Fruit Monk fruit, a Zen-like sounding natural sweetener, has become a favorite among low-carb eaters and keto aficionados. Also known as luo han guo, this upand-coming sweetener is gleaned from a small round sweet melon fruit grown in China and Southeast Asia. Lore has it that Buddhist monks in the 13th century were the first to cultivate the fruit, and hence its name. The sweetener is created by removing the seeds and skin of the monk fruit and crushing it to collect the juice, which is then processed into a concentrated powdered and liquid form. Monk fruit has been used as a natural remedy in traditional Eastern medicine for centuries, and the sweetener has recently become more widely available in the United States in powdered and liquid forms— the Food and Drug Administration (FDA) approved its use as a sweetener in 2010, deeming it “generally recognized as safe” (GRAS), which means there is an expert consensus that this food ingredient is safe for its intended use with no recognized negative side effects.
* It has a glycemic index of zero, so it won’t drive up your blood sugar levels.
* It has virtually no carbohydrate
calories in its pure powdered or liquid form. The compounds that give monk fruit its over-the-top sweetness are called mogrosides, which, unlike simple carbs such as sucrose and fructose, are not absorbed in the upper gastrointestinal tract and, in turn, do not contribute calories to our diet. However, some manufacturers mix monk fruit with different sweeteners to balance out its sweet intensity, which may slightly impact calorie levels.
* People find that neutral-tasting
monk fruit sweetener is free of the unappetizing flavors that befall some other sugar substitutes.
Since it has no direct impact on blood sugar levels, monk fruit sweetener appears to be a good option for people with or at risk for diabetes. But research addressing the impact this sweetener
has on this demographic is sorely lacking. Some test-tube and animal studies suggest that mogrosides extracted from monk fruit may have anticancer and antioxidant properties, which could help protect our cells from the damaging effects of free radicals. Further research is needed to understand if dosages typically consumed by humans would have any benefit. How to Use Monk Fruit You can use monk fruit sweetener in multiple forms—granules, powders, and liquids. You can add it to beverages like tea, oatmeal, yogurt, pudding, baked goods, and other things that you’d like to taste a bit sweeter. Because it’s stable at high temperatures, monk fruit sweetener can be used in baked goods like muffins. Just remember that you only need to use a small amount because it tastes so much sweeter than sugar. When you are new to using monk fruit sweetener in your cooking, it’s best to follow manufacturer directions for best results. —Matthew Kadey, MS, RD
For many, monk fruit sweetener is appealing for four major reasons.
* It’s unbelievably
Photos: adobestock.com
Photos: adobestock.com
sweet—roughly 200 times sweeter than standard sugar, so a little goes a long way.
43% OF ANTIBIOTIC PRESCRIPTIONS ARE INAPPROPRIATE
Among 130.5 million antibiotic prescriptions analyzed by researchers in Portland, Ore., only 57 percent were appropriate for the condition being treated. The rest were either incorrectly prescribed or had no evidence to support their use in the situation.
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PASSION BEHIND THE PRODUCT
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companies fostering personal & global well-being
Bonafide Provisions
The exploding popularity of bone broth is just one key to this company’s success
Let’s admit it—bone broth is trendy, one of the latest and most ubiquitous entries in the “healthy & good for you” sweepstakes. But you might be startled to learn that its origins are virtually prehistoric. Early man sought to use every bit of the creatures he hunted for food, and that included the bones and sinews that had to be boiled in liquid to unlock their nutritional treasures. Once civilization got rolling, bone broth continued to be utilized and valued. Traditional Chinese medicine employed it as a remedy for colds, flu, and diseases affecting the gastrointestinal tract, joints, skin, lungs, and muscles. Ancient Roman gourmands used it in such enticing dishes as Pig’s Trotters with Pearl Barley and Pork in Sweet Wine and Fig Sauce. For Sharon Brown, this history is more personal. Her discovery of the benefits of bone broth led to a radical improvement in her son’s health, and led her to become a Certified Nutritional Therapy Practitioner. And the cornerstone of her practice is a belief in the efficacy of bone broth as an integral part of a whole-food diet. But authentic bone broth is incredibly time-consuming to make—it requires anywhere from 18 to 48 hours of slow simmering to prompt the bones to release their collagen and nutrients. Providing nutritious broth for her family was one thing, but Brown quickly found that producing it for her clients was unfeasible. “We would sell out of the broth every day, and we realized that we needed to bring this product to the market because there was a need for real bone broth, made the way our ancestors made it,” she says.
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“Our broth had to be made the way our ancestors made it—with just the bones of the animal, apple cider vinegar, garlic, onions, and Celtic sea salt,” says company founder and Certified Nutritional Therapy Practitioner Sharon Brown.
Bringing Bone Broth to the Masses Brown prevailed upon her husband Reb, a professional chef, to develop a commercial recipe that replicated her home brew. Their requirements were strict: all the ingredients had to be organic, the bones had to be sourced from grass-fed pasture-raised animals, and
there could be no fillers, preservatives, or additives. “Our broth had to be made the way our ancestors made it—with just the bones of the animal, apple cider vinegar, garlic, onions, and Celtic sea salt.” And it had to be frozen, Brown notes, “just like you would at home. After all, freezing is Mother Nature’s preservative.” For Brown, this was an opportunity to expand her mission of improving people’s lives through food. “My world consisted of helping patients one by one with their nutritional needs. When we launched Bonafide Provisions, I realized that I had the opportunity to help more people in a more impactful way. I received a testimony recently from a throat cancer patient who shared that our broth was the only thing he could consume while going through his treatments.” And with a brand new line of all-organic, bone broth-based soups recently added to their line, including Tomato Basil, Broccoli Cheddar, Creamy Mushroom, French Onion, and Butternut Squash, Bonafide now offers the benefits of bone broth to a larger audience that might not be ready to take the plunge into straight broth. It’s all part of Brown’s ultimate goal: “From our kitchen to yours, it is our mission to help everyone experience abundant wellness through the power of food.”
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Photo: Pornchai Mittongtare; Styling: Robin Turk; Food Stylist: Claire Stancer
BY NEIL ZEVNIK
mak
t! ei
Frontier Bison Stoup Serves 6 This hearty cross between a stew and a soup is the perfect antidote to a blustery winter’s day. If you don’t like bison, beef is an easy substitute. 3 Tbs. olive oil, divided 1½ lbs. bison clod roast, cut into ½-inch cubes 1 large yellow onion, diced 4 large carrots, peeled & diced 3 ribs of celery, diced 2 24-oz. pouches Bonafide Frontier Blend Bone Broth, defrosted 2 cups frozen corn kernels 2 large Yukon Gold potatoes, diced 1 cup cooked pinto beans 2 small sprigs fresh rosemary Chopped Italian flat-leaf parsley for garnish 1. Heat 2 Tbs. oil in large heavy pot or Dutch oven over medium heat. Add bison, and cook, stirring, until well-browned. Remove from pot with slotted spoon, and set aside. Add remaining oil, onion, carrots, and celery to pot, and cook, stirring often, until onion is translucent.
Photo: Pornchai Mittongtare; Styling: Robin Turk; Food Stylist: Claire Stancer
2. Add broth, and bring to a boil. Add corn, potatoes, beans, bison, and rosemary. Bring to a boil, reduce heat, cover, and keep at a vigorous simmer until meat is tender and vegetables are cooked but still firm, about 25 minutes. 3. Remove cover, and increase heat to medium. Allow to cook uncovered until some of the broth evaporates and mixture reaches consistency of a very thick soup or thin stew, stirring often to prevent burning. Remove rosemary sprigs, add salt & pepper to taste, and serve sprinkled with chopped parsley. Per serving: 450 cal; 40g prot; 12g total fat (2.5g sat fat); 48g carb; 80mg chol; 500mg sod; 8g fiber; 8g sugar
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HOT BUYS
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Give your fertility a boost, improve your digestion on a keto diet, and more
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Healthy Reproductive Aid Gaia Herbs Fertility Support helps promote healthy hormone levels and ovulation rhythm. With organic chaste tree, organic ginger root, organic dandelion, cramp bark, and partridge berry, this botanical blend also helps to maintain healthy cycles during preconception. On average, it takes around one month to notice results.
A Good Egg (Substitute) Bob’s Red Mill Gluten Free Vegan Egg Replacer is a vegan baking essential made with four simple and clean ingredients: potato starch, tapioca flour, baking soda, and psyllium husk fiber— no grains, soy, gluten, or beans. This proprietary powdered egg substitute is perfect for egg-free baking and can be used in cakes, cookies, muffins, pancakes, quick breads, and more.
The Cleanest of Clean for Baby When it comes to Castile soap, there are many reasons to love it. Most important, it’s true soap—not detergent. That means no synthetic preservatives, emulsifiers, or surfactants. Earth Mama Organics Simply Non-Scents Baby Wash is made with 100% organic Castile soap for an extra-gentle wash. There are no artificial fragrances, triclosan, phthalates, parabens, or sulfates. Earth Mama baby washes are also available in Sweet Orange and Calming Lavender.
Mega Magnesiums New Chapter has introduced two easy-to-absorb magnesium powders. Active Magnesium Powder + Coconut Water is designed to help enhance muscle recovery and boost energy for active bodies. Coconut water is included for its high electrolyte content. The Women's Magnesium Powder + Tart Cherry promotes relaxation and muscle recovery. Tart Cherry is added for its sleep-inducing properties.
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CBD DOES THIS SH*T EVEN WORK? Yes. Definitely YES. If you take the right stuff. These days everyone is jumping on the CBD train. Why? Because it works, providing you take the right stuff. +PlusCBD™ Oil Gold Formula is made with a proprietary chemical-free process that provides unparalleled results. With studies to support safety and benefits, it is the best-selling* and highest-quality CBD available, we believe no other CBD product comes close. We don’t expect you to simply take our word for it, which is why we offer a 100% RISK-FREE, 30-day money-back guarantee. This is Health Transformed.
* BASED ON 2019 SPINS MARKET DATA
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CHECK OUT
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guide to cutting-edge supplements
Vitamin D: How Much Is Enough?
Supplements of the sunshine vitamin have become popular because it’s difficult for most people to get enough from food and sun exposure BY VERA TWEED
correlate with less likelihood of high blood pressure; atherosclerosis; type 1 and type 2 diabetes; and colon, prostate, and breast cancers. Vitamin D also plays a role in healthy immune function, mood, energy production, pain prevention
and relief, and the ability to heal from injury. In addition to osteoporosis, deficiencies can contribute to heart and lung problems, neurological diseases, and autoimmune conditions. Unfortunately, in these days of skin cancer concerns and SPF 40
Photo: adobestock.com
Vitamin D—also known as the sunshine vitamin because our bodies naturally produce it after exposure to the sun— is essential for calcium absorption, strong bones, and other aspects of health. Observational studies have found that adequate levels of vitamin D
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• FEBRUARY 2020
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What do you get when you combine digestive enzymes and probiotics in one convenient formula?
A happy gut means a happy you. And that’s just what you get with Enzyme Probiotic Complex. It helps keep your system smiling with 9-active, naturally-based enzymes that break down fats, carbohydrates and proteins into absorbable nutrients.* And, 2 billion bio-active probiotics^ that help with your natural digestion and support your system with friendly microflora.* The result? Gut happiness! Plus, the confidence of knowing you’re getting comprehensive digestive support from just one complex. (Insert smile here)
AVAILABLE AT HEALTH, NATURAL FOOD AND VITAMIN SPECIALTY STORES
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. ^At Time of Manufacture
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CHECK OUT
Quantities of vitamin D listed on labels of foods and supplements can be confusing because new units of measurement are being introduced. Until recently, labels routinely listed quantities of the vitamin in international units (IU), and information online, in books, and in studies would typically express vitamin D amounts in IU. But that’s changing. According to new FDA labeling rules for food and supplements, vitamin D amounts must be expressed in micrograms (mcg). Since all product labels can’t instantly be changed, there is a transition period during 2020. During this transition, you may see vitamin D amounts listed as IU, mcg, or both, so it can be difficult to compare products. Here’s how these measurements translate: 2.5 mcg = 100 IU 5 mcg = 200 IU 10 mcg = 400 IU 15 mcg = 600 IU 20 mcg = 800 IU 25 mcg = 1,000 IU If you’re mathematically inclined: 1 IU = 0.025 mcg. To convert mcg to IU, multiply the mcg number by 40.
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Should You Take a Vitamin D Supplement? There’s a good chance that the answer is “yes,” but it isn’t a foregone conclusion. A government survey that tested blood levels of vitamin D in nearly 5,000 American adults found that about 42 percent had low levels. People who had darker skin, were obese, had low “good” HDL cholesterol, didn’t drink milk (which is fortified with vitamin D), or were in overall poor health were more likely to be deficient. However, this survey may have underestimated the number of people who need more vitamin D because it tested for deficiency levels that are known to lead to disease—which are lower than optimum or ideal levels of the vitamin. For example, a vitamin D deficiency may lead to osteoporosis, but a simple shortfall—lower than optimum vitamin D levels—might make you more prone to colds or winter blues, without an obvious connection. You can track your vitamin D intake from food with a website and app such as QSun (qsun.co) and Care Clinic (careclinic.io). The Recommended Dietary Allowance (RDA) for vitamin D is 600 IU (15 mcg) daily for ages 1 through 70 and 800 IU (20 mcg) after age 70. But many holistic doctors suggest higher amounts. You can customize your dosage with supplements, which come in a range of potencies up to 10,000 IU (250 mcg).
There are two types of vitamin D supplements: D3, the naturally occurring form that your body makes when exposed to the sun, and D2, which occurs in plants. D3 is the preferred version as it’s easier for the body to absorb. Most vitamin D3 supplements on the market are made from lanolin. Why You Should Get a Vitamin D Blood Test General supplement recommendations can’t account for differences in individual health states, diet, digestion, and sun exposure, yet all of these factors can influence your personal needs. A blood test to check your vitamin D levels is the best way to tell if you need more. Some doctors include vitamin D tests in routine health checks, and most insurance plans cover the cost. A blood level under 20 ng/mL (nanograms per milliliter) is considered deficient for bone health. Many experts consider that 40 to 80 ng/mL is good for overall health. The Vitamin D Society (vitamindsociety.org) goes so far as to say that 100 to 150 ng/mL is an ideal range for whole-body health. However, other medical experts believe vitamin D levels over 150 ng/mL are dangerous. Although toxicity is rare, vitamin D can build up in your body over time. Signs that may be related to an overload of vitamin D include high blood levels of calcium, nausea, constipation, diarrhea, and stomach pain. If you routinely take vitamin D supplements, get your blood levels tested regularly, especially if you are taking a high-dose formula.
Bluebonnet Liquid Vitamin D3 Drops, Natural Citrus Flavor
Dr. Mercola Liposomal Vitamin D3 5,000 IU
Michael’s Naturopathic Programs Vitamin D3 with Vitamin K2
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How to Understand Vitamin D Labels
sunblocks, it isn’t always easy to maintain optimum levels of vitamin D. That’s where supplements come in, and they can make a big difference. Looking for direct effects of supplementation, Canadian researchers examined 13 earlier, well-designed studies where people age 60 or older were given daily vitamin D and tested for balance and muscle strength. They concluded that consistently taking 800 to 1,000 IU (20 to 25 mcg) of vitamin D daily improved both balance and strength in older people, which can enrich daily life and prevent falls.
• FEBRUARY 2020
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ASK THE NATUROPATHIC DOCTOR
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answers to your health questions
Medicinal Mushrooms These popular fungi offer a bevy of health benefits
Q
Do mushrooms really have medicinal qualities? How do I know which mushroom I need?
Mushrooms have been used throughout human history for food, clothing, tools, and medicine. Writings about mushrooms are featured in the Yellow Emperor’s Classic of Traditional Chinese Herbs, dated from 1644. Fungi and humans share up to 50 percent of their DNA, whereas most plants share less than 10 percent of their DNA with humans. Fungi and humans can both be infected by common pathogens, but fungi are much more adept at manufacturing compounds to combat these pathogens than are humans. Because of the similarities between fungi and animals, our bodies can digest, assimilate, and utilize these fungi as functional foods. Most people are familiar with the fruitbody (mushroom cap), which is the end stage of the fungal life cycle. But the mycelium (underground network) also holds crucial health-
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promoting compounds for repair and regeneration. The fruitbody is the reproductive stage of the fungi with seedlike spores for complete reproduction. Compounds found in the fruiting bodies are just one part of the full range of mushroom constituents. Mushrooms confer benefits to multiple systems in the human body including the cardiovascular, digestive, neurological, immune, reproductive, skin, skeletal, and muscular systems. Potent Properties The claim most frequently attached to mushrooms, for good reason, is that they can support healthy human immune function in general, and many have specific anticancer potential. Lion’s mane (so named due to its shaggy appearance) excels on this front. Studies show that lion’s mane stimulates natural killer (NK) cell activity. NK cells are our primary defense against many types of viruses as well as cancerous tumors. Lion’s mane extracts also stimulate
the production of nerve growth factor (NGF), which promotes myelin sheath growth in nerve cells. Healthy myelin sheaths are important for efficient neuron communication. Medicinal mushrooms are also known to help regulate blood sugar. If blood sugar is wildly vacillating, our health cannot be stable. Blood sugar stability isn’t difficult to achieve with consistent, intelligent food choices, and regular exercise, but far too many Americans don’t meet those minimum requirements, so they need a little help. Maitake, reishi, and cordyceps mushroom extracts are documented to help reduce both blood sugar and insulin levels after just one week of ingestion. Reishi, shiitake, and maitake mushrooms have also been shown to help lower high blood pressure, particularly reishi, which is also a remedy for anxiety and insomnia. If you need a non-jangly “pick me up” on the other hand, go for turkey tail or cordyceps to combat low energy levels.
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EMILY KANE, ND, LAC
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WIDE VARIETY Some of the top medicinal mushrooms:
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AGARIKON (Agaricus blazei) was first found in Florida and is thought to contain high levels of betaglucans, which may help account for the mushroom’s antitumor activity, as well as its antiviral, blood-sugar-modulating, and cholesterol-lowering potential.
stimulate nerve repair, increasing cognitive ability and improving muscle function.
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CHAGA (Inonotus obliquus) grows primarily on birch trees. It has significant antioxidant properties, is known to slow down cell division in tumors, and is a powerful antiviral that helps fight even the HIV and influenza viruses. CORDYCEPS (Cordyceps sinensis)
This native of Tibet is best known for inhibiting the proliferation of human leukemia cells, enhancing the immune system’s natural killer (NK) cells, increasing blood flow, and reducing several forms of kidney disease. It’s also been studied for the treatment of asthma and bronchitis, and one study found a 64 percent improvement in erectile dysfunction after ingesting one gram of cordyceps daily. LION’S MANE (Hericium erinaceus) is best known for treating cancer, especially breast and intestinal cancers. Lion’s mane also holds promise for treating neurodegenerative diseases, such as Parkinson’s disease, because of its ability to
On the Shelf Mushroom products can be found in health food stores throughout the world. In my opinion, the best products combine extraction methods to maximize all the health-promoting constituents to the consumer. Some medicinal constituents in mushrooms are water-soluble, while
studied medicinal mushrooms due to its lentinan content. This high-molecular-weight polysaccharide stimulates several white blood cell lines (macrophages, lymphocytes, phagocytes), thus contributing to shiitake’s antiviral, antibacterial, and overall tonic activity. Shiitake is relatively inexpensive, delicious to cook with, and keeps longer than most other mushroom species.
MAITAKE (Grifola frondosa or
“Hen of the Woods”) grows in northern temperate deciduous forests, and has been shown to cause tumor regression, especially in breast, prostate, and colorectal cancers. This delicious, soft-fleshed polypore also has fantastic nutritional value and has been used to treat diabetes. In one study, a single dose from a maitake mushroom extract lowered blood glucose by 25 percent in insulin-resistant mice.
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REISHI (Ganoderma lucidum) is a gorgeous fungus that grows on dead or dying trees throughout the world. It’s best known for boosting energy and reducing histamine/allergic responses, and boasts potent anti-inflammatory properties. One study compared reishi extracts favorably against Prednisone, without the side effects. Because reishi can reduce free-radical damage, it is popular in anti-aging products.
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SHIITAKE (Lentinula edodes) is
native to Japan, Korea, and China, and grows primarily on Asian oaks and beeches. Shiitake is one of the most popular and best-
others are alcohol (ethanol)-soluble. Some compounds need to be extracted in hot water (such as indigestible fiber, beta-glucans, glycoproteins, and other high-molecular weight compounds), whereas some are best extracted in cold water (the extracellular metabolites from the mycelium at the temperature
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TURKEY TAIL (Trametes versicolor
aka Coriolus versicolor) is found throughout North America. Known for its immune-boosting, antitumor, antiviral, antibacterial, and antioxidant properties, this well-researched medicinal mushroom is extremely hardy. The commercial drug, PSK, commercially known as “Krestin,” is derived primarily from mycelial cultures of turkey tail. Krestin is an approved anticancer drug in Asia and has been shown to significantly reduce incidence of cancer recurrence, especially in stomach cancer, when used after conventional chemotherapy. Similarly, when used in conjunction with radiation therapy for cervical cancer, Krestin has been shown to significantly lower recurrence rates. Its activity is two-fold: inhibiting the growth of cancer cells while also stimulating NK cells.
range at which the fungi’s own immune systems are most active). Look for a brand that offers these multiple methods of extraction. Mushrooms may be found as tinctures (extracted with alcohol, but also hopefully with water, both hot and cold), or dried and ground and placed into capsules. FEBRUARY 2020
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19 12/20/19 3:34 PM
HERBAL WELLNESS
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healing botanicals for your body and mind
Herbs for Eye Health
See more clearly with these vision-boosting botanicals BY KARTA PURKH SINGH KHALSA, DN-C, RH
Bilberry Bilberry, a blue-black berry from Europe, is a cousin of the American blueberry. Its extract contains potent antioxidants that prevent freeradical damage to cells and capillaries that can weaken their membranes. The result is stronger, more flexible capillary and cell walls. Bilberry strengthens retinal connective tissue and reduces both the leakiness and fragility of the ocular blood vessels, making it ideal for treating macular degeneration. Bilberry is especially noted for improving night vision. It also helps to prevent degenerative eye disease and increase function of the colorsensing cones of the eye, improving the brightness of the image being viewed and increasing visual acuity. In one study, researchers examined
the eyes of 30 healthy middle-aged people with myopia (nearsightedness), and found that bilberry extract produced significant improvement. Many people take bilberry extract, standardized to contain 25% anthocyanosides, at doses of 60–120 mg daily, or up to 240–480 mg per day, to manage active eye conditions. Bilberry is just a species of European blueberry, though, so its constituents are very similar to blueberry. The consensus among modern holistic practitioners is that blueberries—and the entire blueberry family, which includes huckleberry and cranberry—work just as well as bilberry. And blueberries are more widely available, and less expensive, than European standardized extracts of bilberry.
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Have you ever met anyone who had sharp, clear eyesight well into their older years? Why not you? Gradually losing your vision might not be inevitable. Eyeglasses, contact lenses, and laser surgery are all tremendous technological advances, but they don’t heal the eyes and vision. In fact, the health of your eyes, like the fitness of any other part of the body, is closely associated with total-body wellness. It’s easy to treat the eyes as separate “parts,” propping them up with helpful devices. But the eyes are connected to the circulatory system, an extension of the nervous system, and are made of membrane tissue linked to the entire body. Herbalists talk about a liver/skin/eye connection. The eyes, liver, and skin share similar nutritional requirements, and they all are prone to damage from inflammation. The holistic view is that eye disease is caused, at least in part, by oxidative damage, toxic buildup, and decreased circulation to the eyes. Remedies with antioxidant, circulation, or detoxification properties will directly or indirectly benefit the eyes.
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• FEBRUARY 2020
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BREATHE BETTER
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HERBAL WELLNESS
Calendula Tea & Leafy Greens Lutein and zeaxanthin, key nutrients for eye health, are found in calendula tea (made from pot marigold petals). Lutein is also found in dark-green leafy vegetables (think spinach). Blind spots, the ability to see contrast, and acuity may be improved by eating daily portions of dark leafy greens. Numerous studies show that lutein helps prevent glaucoma and optic nerve disease. And a review by the International Life Sciences Institute found that cataract risk was lowered by lutein. Eat a diet rich in fruits and vegetables, especially those containing carotenoids such as lutein and zeaxanthin, which help protect the retina from oxidative damage and guard against age-related macular degeneration. Examples include collard greens, spinach, and corn. Additionally, take a lutein and zeaxanthin supplement, or enjoy a few cups of calendula tea daily.
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an oral triphala formula produced marked improvement in “computer vision syndrome.” Mahasudarshan, which literally means “the great formula for good vision” in Sanskrit, combines triphala and bitter herbs that cool and cleanse the eyes, and is a core Ayurvedic eye remedy. Herbs contained in the formula include chiretta (Swertia chirata), guduchi (Tinospora cordifolia), kutki (Picrorhiza kurroa), black pepper fruit (Piper nigrum),
and ginger (Zingiber officinale). Follow product instructions for dosages. You really can improve and help to prevent poor vision. In addition to being the windows of the soul, the eyes are truly mirrors of the body’s health. Use some of the herbal methods mentioned here— and see what you’ve been missing.
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Triphala & Mahasudarshan Triphala, a combination of amla, bibitaki, and haritaki fruits, is the premier general tonic of Ayurveda. According to Ayurveda, triphala nourishes the eyeballs, and strengthens the nerves and other eye tissues. Take 500 mg to 2 g per day in capsules. Triphala may also be administered as eye drops, which are commercially available but somewhat difficult to find in the U.S. Fortunately, you can make your own. Start by making triphala water: add 1 Tbs. triphala powder to 10 oz. water. Cover and let sit for 12 hours; filter the water and then apply with an eyedropper or eye cup. (Amla powder only may be substituted for triphala.) A recent scientific paper reported that a combination of triphala eye drops and
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holistic strategies to help you feel better
Listen to Your Thyroid
One powerful gland controls nearly every aspect of your health. We take a look at how the thyroid works, and how to keep it healthy and functioning properly BY STEVE DOWNS, MS, CSCS
Common Problems & Symptoms There are two types of thyroid issues: Hypothyroidism (underactive function) occurs when the thyroid doesn’t produce enough thyroid hormones. Hyperthyroidism (overactive function) is when the gland produces too much. The former is more common. According to the National Institutes of Health (NIH), hypothyroidism affects about 5 percent of the U.S. population, while hyperthyroidism affects approximately one percent. This translates to about 20 million Americans with some form of thyroid disease— including both men and women. However, women are five to eight times more likely to have thyroid issues than men. There are several known causes of hypothyroidism, including thyroid disease and inflammation, autoimmune disorders, and iodine deficiency—
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Most of us never pay much attention to thyroid health until we begin to experience symptoms of its malfunction —your metabolism slows down, energy levels plunge, you lose muscle mass even while gaining weight, your hair begins to break and thin out, plus you’re cold all the time. It’s a veritable laundry list of health issues you definitely don’t want to experience.
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Is your thyroid operating efficiently? Symptoms of HYPOTHYROIDISM
* Fatigue * Frequent, heavy menstrual
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periods Forgetfulness Weight gain Dry, coarse skin and hair Hoarse voice Intolerance to cold
although the latter has been virtually wiped out in the U.S. due to the use of iodized salt. The origins of hyperthyroidism include Graves’ disease, thyroid gland inflammation, and benign thyroid tumors. Unless you undergo blood screenings during treatment for diabetes, cardiovascular disease, or another medical condition, you may not know you have thyroid issues until you start experiencing symptoms. The first thing you might notice is a change in bodyweight, as well as intolerance to cold, fatigue, alterations in menstrual cycle, dry or brittle hair (or hair loss), and sleep disturbances. Specific symptoms and long-term potential maladies associated with low thyroid secretions include weaker heartbeat and shortness of breath while exercising. Increases in cholesterol levels, muscle weakness, and digestive issues such as bloating are also indicative of hypothyroidism. On the other hand, issues related to hyperthyroidism include unexplained weight loss, especially related to muscle tissue, as well as muscle weakness. Sensitivity to heat and increased body temperature are additional signs, as are irritability and irrational nervousness. Swelling in the neck is a critical indication of enlarged thyroid gland that should be examined immediately. The normal thyroid-stimulating hormone (TSH) range is 0.4–4.0 mU/L. If your reading is above this range, you probably are dealing with hypothyroidism.
Symptoms of HYPERTHYROIDISM
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Irritability/nervousness Muscle weakness/tremors Infrequent, scant menstrual periods Weight loss Sleep disturbances Enlarged thyroid gland Vision problems or eye irritation Heat sensitivity
Low levels of TSH indicate hyperthyroidism. Even if your TSH readings are normal but you continue to experience symptoms, ask your doctor for a specific T4 test. The normal range is 5–13 mcg/ dL, so if your numbers are below 5 you should be treated for hypothyroidism; readings higher than 13 indicate hyperthyroidism. Investing in Thyroid Health If you’re not experiencing thyroid issues, keep your iodine consumption consistent by eating various dark green vegetables and seaweed. Kelp, kale, broccoli, and spinach are all high in this mineral, which your body needs to create T3 and T4 hormones. When supplementing, don’t exceed 400 mcg per day. If you take Synthroid or another medication for hypothyroidism, check with your doctor regarding iodine intake. Other key minerals include selenium and zinc. A wholesome diet of seafood such as salmon, sardines, shrimp, and scallops supplies selenium, as will chicken, beef, turkey, and shiitake mushrooms. Or you can take 100–200 mcg per day in supplemental form. Zinc can be found in shellfish, meat, legumes, and nuts, or supplement with about 30 mg daily. The amino acid tyrosine is involved with thyroid hormone production and conversion, so it’s an important addition to your diet. You can get adequate amounts by making protein 20–30 percent of your daily diet, or you can supplement
with 1–2 grams daily taken in smaller, multiple doses. B vitamins are also important because the various Bs have many interactions with thyroid function and hormone regulation. It’s always best to eat foods rich in all B vitamins such as nuts, yogurt, fish, eggs, seeds, and meat. Taking a B-complex nutritional supplement each day can also help. Vitamin D deficiency is associated with hypothyroidism, according to the International Journal of Health Science. Sources include eggs, salmon, dairy, and mushrooms. But you’ll likely need to take a supplement as well. Get your levels tested to find the best dosage for you. A typical range is 1,000–5,000 IU daily. Since thyroid health is related to microbes in the gut, probiotics may promote thyroid health while not interfering with any prescribed medications. Try using probiotic supplements with a wide range of strains, and changing brands on an occasional basis. Some plant extracts, including gotu kola, ashwagandha, Coleus forskohlii, and guggul may ease symptoms of hypothyroidism, although studies are limited. Some experts advise avoiding iodine-rich foods and iron and calcium supplements if you’re taking thyroid medication because of their potential deleterious effect on T3 and T4 levels or medicine absorption. Also avoid soy, which contains phytoestrogens that can adversely affect thyroid hormone production. Finally, caffeine, tobacco, and alcohol can also adversely affect thyroid medicine absorption.
Emerald Laboratories Thyroid Health
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FEBRUARY 2020
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NOW Foods Thyroid Energy
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THE CBD SCOOP
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using CBD & hemp for health & wellness
CBD for Better Sleep
For the rest you need without the side effects of over-the-counter sleep aids, the popular extract of hemp can’t be beat BY VERA TWEED
any safety issues. They concluded that although there was significant improvement in sleep among some patients, CBD seemed to hold more promise as a treatment for anxiety.
The Sleep-Anxiety Connection Research published much more recently, in 2019, tested a daily CBD dose of
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25 mg in 72 patients at a mental health clinic in Fort Collins, Colo. All were suffering from anxiety and/or insomnia, and were also receiving other treatments, including medications in many cases. The study lasted 3 months, with patients being tested at the end of each month. After one month, there were significant improvements in anxiety in 79 percent of patients and in sleep among 66 percent, while these conditions worsened among some of the others. Anxiety improvements continued during the remaining 2 months of the study, but sleep fluctuated. For anxiety, CBD was taken in the morning, and for sleep, it was taken after dinner. Researchers found that CBD was better tolerated than psychiatric drugs, and that there was no evidence of
CBD and Sleep in PTSD and Parkinson’s One of the manifestations of Parkinson’s disease may be significant and disturbing physical movements during sleep because dreams are acted out. Called REM sleep behavior disorder (RBD), the movements can be intense and violent. In Brazil, researchers tested CBD on four Parkinson’s patients and found that it substantially reduced the occurrence of RBD. Other research has found that CBD reduced nightmares in people suffering from PTSD. In an 8-week study, initial doses of 25–100 mg in capsules followed by daily doses of 1–16 mg in an oral spray were found to be effective. The exact doses were based on how individuals responded to the CBD. What to Take Experts typically recommend starting low and going slow to avoid possible side effects such as drowsiness the next morning. In addition, some forms of CBD take longer to produce an effect, and if this isn’t considered, you could take much more than you need before
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The Calming Effect of CBD Our bodies naturally produce endocannabinoids, molecules that have a calming effect on the nervous system and make us feel good—the runner’s high, for example. CBD is a plant source of phytocannabinoids: molecules that are so similar to our own endocannabinoids that our bodies react in much the same way. These cannabinoids, whether they’re made by our bodies or obtained from CBD supplements, seem to play a role in regulating sleep. A study of cells in the central nervous system found that CBD influences certain genes that regulate our circadian rhythms. Early research published in 1981 tested different doses of CBD on 15 volunteers with insomnia. It found that people slept significantly more after taking a single 160-mg dose of CBD. A few of the volunteers felt drowsy the next day, but there were no other side effects, no signs of toxicity, and no psychotropic effects of a “high.”
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As the popularity of CBD continues to skyrocket, sleep is one of the big reasons why people take it. How does it work? The jury is still out on a final answer, but preliminary research has unearthed a few clues.
the real effects kick in. Here’s an estimate of how long different forms take to produce an effect: TINCTURES: When held under the
tongue, these are rapidly absorbed, and effects normally become noticeable within about 15 minutes. CAPSULES: These must be broken down
in your digestive system before being absorbed, and you may not feel an effect for 45 minutes to 2 hours.
Chamomile-Magnesium Body Oil Creating a magnesium bath oil with added CBD is a great way to put your feet up and wind down at the end of a long day. Magnesium is often called “the relaxation mineral,” and luckily, it can be absorbed through the skin. This oil is the perfect ritual to soothe tension and help ease you into a deep sleep. INGREDIENTS 400 mg magnesium in a topical magnesium oil spray 4 dropperfuls (about 2,400 mg) chamomile liquid extract 4 doses (about 60 mg) of your favorite CBD oil 2 oz. carrier oil of your choice
FOODS AND DRINKS: CBD in food
or drinks also needs to be absorbed through your digestive system. While it may take less time because there’s no capsule to break down, absorption is also influenced by the food or liquid you take in at the same time. Be patient.
1. Combine magnesium oil, chamomile extract, and CBD oil in a 4-oz. colored glass spray bottle. Fill to the top with carrier oil. 2. To use body oil, shake bottle thoroughly, and massage oil onto your feet, legs, arms, and the back of your neck before bed. You might notice that this leaves a little bit of white residue on your skin—this is just excess salt and can be easily wiped off in the shower or with a washcloth. Excerpted from CBD Oil: Everyday Secrets (The Countryman Press, 2018) by Gretchen Lidicker.
LOTIONS, BALMS, AND OINTMENTS:
If pain is keeping you awake, rubbing topical CBD on the area may be a good choice. It generally takes about 15 minutes to provide relief.
Photo: adobestock.com
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Individual reactions vary, so the right dose for one person may be too much or too little for someone else, and some forms may work better than others. The only way to tell is to try and see how you respond, starting with a low dose.
CV Sciences PlusCBD Oil Gold Formula Hemp Balm
Colorado Hemp Honey Tangerine Tranquility
Sagely Naturals CBD + Melatonin
Winged CBD Sleepy Gummies
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The
Insulin/ Heart Connection
IS INSULIN RESISTANCE THE FIRST SIGN OF HEART DISEASE? A GROWING BODY OF EVIDENCE SAYS IT IS BY JONNY BOWDEN, PHD, CNS, AKA THE NUTRITION MYTH BUSTER™
B
ack in 2012 when cardiologist Steven Sinatra, MD, and I wrote our book, The Great Cholesterol Myth, I was pretty certain that testing for “good” and “bad” cholesterol was out of date, and that our belief in its value was no longer justified. “Bad” cholesterol was a lousy predictor of heart disease, was inaccurately named, and was certainly not enough on which to base a prescription for a powerful drug. But I confess, I wasn’t 100 percent sure what we should be looking for. Now I am. It’s insulin resistance. Let me explain.
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Insulin resistance is to heart disease what smoking is to lung disease Insulin resistance (IR) doesn’t account for all cases of heart disease any more than smoking accounts for all incidences of lung cancer. But it tracks with and predicts cardiovascular disease better than any other variable yet studied.
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And it shows up earlier. As a predictive marker, it blows “bad” cholesterol out of the proverbial water. In the new and revised edition of our book—due out in 2021—we painstakingly detail the research showing that IR predates cardiovascular disease with startling consistency. In fact, the connection is
so obvious and demonstrable that we consider insulin resistance syndrome as one, if not the primary, cause of heart disease. It’s been hiding in plain sight for a very long time. When you have IR, you have some degree of dysfunction in your body’s ability to metabolize carbohydrates. IR
is the opposite of insulin sensitivity, which is a desirable metabolic state where your body metabolizes carbs just fine. So the best way to explain IR is to spend a minute looking at how insulin sensitivity works so we can see what goes wrong in IR (and why it matters so much to your health). FEBRUARY 2020
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So what is insulin resistance? Let’s take a look at the undamaged metabolism of a healthy 8-year-old kid back in the days before the internet and play dates. The kid comes home from third grade and eats an apple, which raises his blood sugar a little, causing his pancreas to react by releasing a little squirt of a hormone called insulin. One of insulin’s main jobs is to round up the excess sugar in the bloodstream and deliver it into the muscle cells where it can be “burned” for energy. That’s just fine and dandy for our 8-year old, since he’s going to be climbing on monkey bars and playing tag, so his muscle cells eagerly welcome the fuel. Eventually, his muscles use up the sugar provided by the apple, so his blood sugar is now slightly lower than normal, which makes him hungry. He goes home and eats a healthy dinner, and all is right with the world. End of story. In this case, our hypothetical boy’s insulin-sensitive metabolism is working as it ought to. But in at least half of today’s population, that’s no longer the case. Let’s look at that same kid 30 years later. He wakes up late, stress hormones already coursing through his body. Those stress hormones send a message to his brain to fuel up for an anticipated emergency (read: stock up on fat!). He runs out the door and stops at the local coffee emporium for a pumpkin spice latte (380 calories, 49 grams of sugar) and a lowfat blueberry muffin (350 calories, 55 grams of carbs, 29 grams of sugar).
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His blood sugar takes off like the Challenger. The pancreas says, “Code Red! Send out the big guns! This dude just ate the equivalent of ten packs of Ding Dongs!” The pancreas produces a bucketful of insulin in a desperate attempt to get all that sugar out of the bloodstream and deliver it to the muscles. The problem is, his muscle cells aren’t having it. “What do we need all this sugar for?” they seem to be asking. “The only ‘exercise’ this guy’s gonna get all day is pushing a computer mouse, and when he goes home, he’s going to sit on the couch and play with the TV clicker. The last thing we need here is more fuel.” So the muscle cells begin to resist the effects of insulin. “Thank you but no thank you. We don’t need it. Go somewhere else.” And insulin has no choice but to take its sugar payload to another location, and guess where that is? The fat cells. Which happily welcome the sugar in.
Fat, Inflammation, and Blood Sugar Fat cells are actually endocrine organs, and they secrete a ton of inflammatory chemicals. Inflammation is one of the major causes and promoters of heart disease. And making your fat cells bigger makes them even more powerful inflammation factories. For a while, your blood sugar levels may stay in the normal range, as the pancreas valiantly tries to pump out enough insulin to keep up with this massive dietary sugar influx. Your blood
sugar may still be hanging on in the “normal” range, but the high levels of insulin—which your doc may not be testing for—tell you that the whole thing is about to come tumbling down. (You can think of chronically elevated insulin as the body’s way of shouting “Help!”) Eventually, insulin won’t be able to keep blood sugar in the “normal” range anymore, and blood sugar will start to rise. Now your blood sugar is high (because all that sugar has nowhere else to go), your insulin is also high, and you’re well on your way to a diagnosis of full-blown diabetes. In other words, insulin resistance syndrome is “pre-diabetes.” And prediabetes is “pre-heart disease.” According to the American Heart Association, at least 84 percent of diabetics die from cardiovascular disease, and that number is undoubtedly a low estimate, since at least 33 percent of people with diabetes are walking around undiagnosed. “Emerging evidence shows that insulin resistance is the most important predictor of cardiovascular disease and type 2 diabetes,” says Robert Lustig, MD, pediatric endocrinologist, and professor in the Department of Endocrinology at the University of California, San Francisco.
Take the Test There are ways you can test for IR right now, with nothing more than the numbers you already have on your basic blood test. One good “surrogate measure” is to calculate the ratio between your triglycerides and your HDL (so-called “good cholesterol”). Divide triglycerides by HDL—so for example, if triglycerides are 150 and HDL is 50, your ratio is 3. A ratio of 2 (or less) is superb and shows low likelihood for IR and little risk for a heart attack. A ratio of 5 means it’s time to pay attention to your diet. Second way: Stand a few feet in front of a wall, and walk straight toward it. If your belly hits the wall before your nose does, you are insulin-resistant.
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Third way: Order an inexpensive lab test called fasting insulin. Take the result, together with your fasting glucose (available on practically every blood test your doctor ever ordered), and plug those two numbers into an online calculator called a HOMA-2 calculator. It will give you an IR score, just like a BMI calculator tells you your BMI based on height and weight. [Editor’s note: one site that features a HOMA-2 calculator is thebloodcode.com/homa-ir-calculator.) The state-of-the-art way—the one I recommend if at all possible—is the LP-IR test given by LabCorp (labcorp. com). Ask your doctor to order it.
What to Do About It The best news about IR is that if you identify it early, you can turn it around. And you can do that without drugs. It’s completely modifiable by diet—specifically, a low-carb, high-fat diet, which can (and usually does) reverse IR. You just need to find a low-carb eating plan that works for you. And stick with it. (Shameless plug: the recently released 4th edition of my book Living Low Carb can help.) If you focus on lowering insulin resistance, you will be doing your heart a much bigger favor than if you focus on lowering your LDL cholesterol. Emerging evidence—and clinical experience— is showing that insulin resistance shows up well in advance of other markers for heart disease, including elevated blood sugar, A1C, triglycerides, and disordered blood lipids. So pay attention! And do me a favor—when the link between IR and heart disease finally becomes accepted in the medical establishment, please just remember one thing: You heard it here first.
6 New Ways to
LOVE YOUR HEART 1. Amla This vitamin C-rich berry (Phyllanthus emblica) does a heart good, says new research in BMC Complementary and Alternative Medicine. The placebo-controlled study involved 98 participants with markers of high lipids such as triglycerides, fat phospholipids, and/or cholesterol. Of the 49 people taking a full-spectrum amla extract (500 mg twice daily), 73% showed significant reduction in their total cholesterol levels. And 44 of the 49 subjects in the amla group lowered their triglycerides.
2. Transcendental Meditation Meditate on this: Patients with coronary heart disease who included Transcendental Meditation (TM) with their cardiac rehabilitation program increased blood flow to the heart by more than 20%, according to a study in the Journal of Nuclear Cardiology. TM is a specific type of meditation. Learn more at tm.org.
3. Blueberries Here’s some berry good news: Eating 1 cup of blueberries daily can lower risk factors for heart disease by 15 percent. The study was performed at the University of East Anglia, in collaboration with colleagues from Harvard and across the UK. Interestingly, researchers found no benefit to a smaller serving daily, such as a half-cup of berries.
4. Aged Garlic Extract If you have heart disease or type 2 diabetes, you may find that wounds don’t heal as quickly as they should. The problem? The microcirculatory system that carries blood from blood vessels to the tissues can be compromised, limiting blood flow to the site of wounds. Garlic to the rescue: According to new research conducted at Lund University’s Skåne University Hospital in Sweden, Kyolic Aged Garlic Extract (AGE) can increase microcirculation in these at-risk patients.
5. Tooth Brushing Regular tooth brushing may keep A-fib away. A study in the European Journal of Preventive Cardiology found that people who brushed their teeth three or more times daily had a 10 percent reduced risk of A-fib and a 12 percent lower chance of heart failure. “Poor oral hygiene can provoke transient bacteremia and systemic inflammation, a mediator of atrial fibrillation and heart failure,” says study author Dr. Tae-Jin Song of Ewha Womans University in Seoul, Korea.
6. Chili Peppers
Himalaya Amla
Kyolic Aged Garlic Extract Original Formula 100
Natural Factors BlueRich Blueberry Concentrate
Spicy hot equals heart-healthy. According to a large-scale Italian study in the Journal of the American College of Cardiology, people who eat more chili peppers on a regular basis have a whopping 40 percent lower risk of dying from a heart attack. The chance of stroke was nearly 50 percent lower among chili pepper lovers too.
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Little Shifts,
Big Results
E
12 LIFE-CHANGING TIPS FOR A TOTAL TRANSFORMATION BY LISA TURNER
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very new year, we make lists of resolutions with big, ambitious plans for diet, exercise, and lifestyle changes—and by February, most of us are back on the couch with a bag of chips and the latest Netflix binge opportunity. Can you relate? Try a more manageable approach. We asked Mark Hyman, MD, bestselling author and founder and director of The UltraWellness Center, for a dozen simple, specific, science-based changes to make. You don’t have to make all of these changes at once! Implement over the course of the year. By the time everyone else is breaking their 2021 resolutions, you’ll have created lasting habits—and a total health transformation.
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Be less refined. One of the best things you can do for your health: dramatically reduce or eliminate refined sugars and flours, and limit all things sweet. “Sugar and flour aren’t doing our health any favors, especially considering how they wreak havoc on our blood sugar—blood glucose is one major predictor of longevity,” says Hyman. Studies have linked blood sugar levels to increased longevity, and a highsugar diet may increase the risk of heart disease, even in healthy people. [Editor’s note: read more about this on p. 28] While certain sweeteners are safer than others (like maple syrup instead of aspartame), your body still produces insulin in response—so save the sweet treats for special occasions. For everyday desserts, ditch the cookies and pastries for berries, pomegranates, pears, and other high-fiber fruits: they’re linked with a reduced risk of heart disease.
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and celery—they won’t impact your blood sugar the way starchy ones can.
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Broaden your horizons. It’s hard to get enthusiastic about healthy eating if you’re stuck in a boringfood rut. Expand your culinary horizons with unfamiliar ingredients. “Buy one new, real-food ingredient or one ‘weird’ food at the market every week to spice up your meals,” says Hyman. “This is a fun challenge to add variety to your diet, which means new flavors and new nutrients.” Try interesting fruits and vegetables, like broccoli Romanesco, kalettes, kabocha squash, bok choy, dragon fruit, kumquats, kohlrabi, or watermelon radish. Experiment with herbs and spices, such as ras-el-hanout, tarragon, Thai basil, or saffron. Don’t forget the legumes: interesting options like fava beans, cranberry beans, or black lentils add interest to any meal. Check out farmers’ markets or international grocery stores for even more inspiration.
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Zen out. A number of studies link a regular mindfulness practice with improved health. “Meditation
is overflowing with benefits, and even just a short practice each day can lead to reduced stress, less inflammation, lower blood pressure, better sleep, and easier aging,” says Hyman. You don’t have to sit on a cushion for two hours a day: even a few minutes of meditation elicits the body’s relaxation response and can affect genes involved in the inflammatory response and longevity. Immediate effects include lower stress, reduced blood pressure, increased attention, and the ability to regulate stress. Get started now: set aside 5–10 minutes in the morning for meditation and deep breathing, and check out apps such as Headspace, Calm, or 10% Happier for easy, guided meditation practices.
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Eat in. Tie on your apron, break out
the pots and pans, and get cooking! Making five meals a week at home can reduce your risk of chronic disease and improve overall health. “Cooking at home is associated with many health benefits, like decreased risk for type 2 diabetes and obesity and an overall healthier diet,” says Hyman. And studies suggest people who cook at home more
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75 percent of your plate with non-starchy, colorful vegetables at every meal (including breakfast), to support digestion and up the nutrient density of your diet. “This helps your health in numerous ways, like providing fiber for satiation and digestive support— fiber feeds good gut bugs,” says Hyman. “And the colors in plant foods signal potent phytonutrients like antioxidants that fight inflammation and keep us youthful.” Some vegetables, like broccoli, kale, Brussels sprouts, and cabbage, are also high in compounds that protect against cancer. Overall, studies have linked increased fruit and vegetable consumption with lower risk of cardiovascular disease, cancer, and all-cause mortality. Include more vegetables in every meal— have a baked sweet potato instead of a bagel for breakfast, loaded with scrambled eggs, chopped greens, and tomatoes; have a big salad with lean protein for lunch; add two veggie sides to dinner; and snack on kale chips or sliced veggies with hummus. Bonus: you can eat as much as you want of nonstarchy vegetables such as artichokes
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Up the veggies—a lot. Fill
often have a lower intake of sugar, fat, and calories. New to the kitchen? Try a beginner’s cooking class, stock up on inexpensive tools that make food prep easier, and enlist a friend to cook with you. And check out Hyman’s cookbook, Food: What the Heck Should I Cook?, for a guide to making healthy, home-cooked meals. [Editor’s note: see p. 36 for a recipe from Hyman’s book.]
can trust and reach out to those you think may be isolated.” Studies suggest that social isolation increases the risk of premature death, while regular interaction improves self-worth and overall health. Plan an activity with friends or family once a week, and widen your social circle. Look for groups or clubs geared toward your favorite hobbies, volunteer for an organization you believe in, or join a class or faith community.
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Move more. Regular exercise reduces the risk of heart disease and cancer, eases anxiety and depression, and may improve cognitive function and self-esteem. “Get moving at least 30 minutes a day,” says Hyman. “Choose something you actually enjoy so that it feels like play and not a chore.” Dancing, tennis, swimming, and cycling are good options, and even a brisk walk is beneficial. And it doesn’t have to be continuous. Some studies suggest that three 10-minute walks may be as beneficial as one 30-minute walk.
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Engage. Strong relationships and social engagement are critical for health. “Loneliness is the new smoking,” says Hyman. “So be sure to keep yourself supported with people you
Get more green. Jump off the treadmill and take your daily walk outside. Studies show that spending more time in nature can reduce your risk for type 2 diabetes, stress, cardiovascular disease, high blood pressure, and early death, says Hyman. Exposing yourself to sunshine and bright light during the day improves sleep at night and boosts mood and alertness during the day. The most benefits come from green spaces, says Hyman —so even if you live or work in a city, make an effort to spend time in the nearest park.
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Boost your brain. Learning
new skills improves memory and cognition, enhances brain health, and protects against cognitive decline. One of the most powerful: learning to
play a musical instrument, which engages multiple brain functions and can improve cognition and protect against decline. Ballroom dancing and other kinds of dance also require the brain to learn new patterns and steps; helps sharpen memory; and increases neural activity. Even games, crossword puzzles, or jigsaw puzzles can boost cognition. And don’t forget to feed your head. Whole foods such as leafy greens, vegetables, berries, nuts, and fish can help protect against cognitive decline and reduce the risk of Alzheimer’s—in some research, by as much as 53 percent.
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Ban the blue light.
Flat-screen TVs, computers, electronic notebooks, smartphones, and other digital devices emit blue light—wavelengths that can disrupt slumber and suppress the production of melatonin, a hormone that promotes sleep. Other studies suggest a link between melatonin suppression and obesity, heart disease, and other health conditions. Turn off electronics two to three hours before bed or wear blue light blocking glasses for optimal melatonin production and deeper sleep, says Hyman. Other tips: install an app on your devices that filters blue light at night, and use dim red lights for night lights. They’re less likely to suppress melatonin.
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Photo: adobestock.com
Eat mindfully. “To get more
enjoyment and satiation out of less food, slow down,” says Hyman. “Pay attention to each bite, acknowledge your environment, and experience the tastes and textures fully.” Studies show that eating mindfully— slowly and without distractions, while focusing on your food—can promote weight loss and manage chronic disease. Instead of scarfing down a bagel in the car, wake up 10 minutes early and have a sit-down breakfast at home. Skip the sandwich at your computer and go to lunch with friends or co-workers. You’ll eat more slowly, and it’s another opportunity to socialize.
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Stabilize your sleep.
Turkey Zucchini Lasagna Serves 6 Zucchini noodles are an excellent replacement for regular lasagna noodles since they don’t have refined flour and gluten. With layers of tangy tomato-based turkey filling and nutrient-dense Swiss chard, this is a delicious yet ultra-healthy lasagna that is sure to please everyone. The leftovers make a wonderful lunch. This will keep in the fridge for up to 3 days. Zucchini Noodles: 9 medium zucchini ½ tsp. salt Chard: 2 Tbs. avocado oil 1 Tbs. plus 1 tsp. pressed garlic 1 tsp. sea salt 2 bunches Swiss or rainbow chard, deveined and cut into thin strips 1 Tbs. lemon juice Turkey Filling: 1½ Tbs. avocado oil 2 tsp. minced seeded jalapeño (optional) 2 tsp. pressed garlic 2 tsp. chili powder 1 tsp. smoked paprika 1 tsp. dried oregano 1 tsp. onion powder 1½ lbs. pasture-raised ground turkey 1½ cups no-sugar-added marinara sauce 1 cup fresh basil leaves, chopped 1¼ tsp. sea salt 6 oz. goat’s milk Cheddar cheese, finely grated (about 1½ cups) 1 tsp. freshly cracked pepper Garnish: ¼ cup thinly sliced basil 1. Preheat oven to 375°F; line two baking sheets with parchment paper. 2. For the zucchini noodles: Cut the ends off zucchini and thinly slice into longitudinal strips, like lasagna noodles, about ¼-inch thick. Use a mandoline if you have one to ensure consistent thickness. You want 22 strips. Evenly arrange the strips on the two lined baking sheets, then sprinkle evenly with the salt. Bake for 5 minutes. Rotate the pans between the top and bottom oven racks and bake for another 5 minutes, until tender.
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3. For chard: Heat avocado oil in a large sauté pan over medium heat until shimmering. Add garlic and salt and cook for 30 seconds, stirring well. Add chard in batches, stirring well to spread greens evenly around pan. Once the greens are wilted, after 2 to 3 minutes, reduce heat to low and add lemon juice. Transfer to a colander to drain. 4. For filling: Heat avocado oil in sauté pan over medium-low heat. When oil is warm, add jalapeño, garlic, chili powder, paprika, oregano, and onion powder. Sauté spice mixture for 2 minutes. Increase heat to medium, add turkey, and cook for 8 minutes, stirring constantly. Add marinara sauce and basil and cook for 2 minutes. Add salt, stir well, and remove from heat. 5. Assemble lasagna by arranging a layer of zucchini strips on the bottom of an 8x8-inch baking dish, then cover with half the turkey filling. Add another layer of zucchini, followed by the chard, then ½ cup cheddar. Repeat with zucchini, the remaining meat, and remaining 1 cup cheddar spread over the top. Sprinkle with fresh cracker pepper. 6. Bake for 25 minutes, until sauce is bubbly, and the cheese is melted. Let cool for several minutes before cutting. Top with thinly sliced basil, and enjoy! Per serving: 460 cal; 33g prot; 29g total fat (9g sat fat); 18g carb; 115mg chol; 1,700mg sod; 4g fiber; 10g sugar
Excerpted from Food: What the Heck Should I Cook? Copyright © 2019 by Mark Hyman, MD. Used with permission of Little, Brown and Company, New York.
We know deep, restful sleep is linked with improved mood, overall health, and longevity. Creating a rhythm around your sleep time can help. “Go to bed and wake up at the same time every day to support the body’s natural circadian rhythm,” Says Hyman. “This helps you fall asleep fast, improves sleep quality, and can even boost brain function.” Some studies also suggest that stabilizing circadian rhythms can improve mood and ease depression. Be consistent with sleep: choose a bedtime and wake-up time, and stick with it. Before bed, dim lights and create a simple routine, such as having a cup of chamomile tea or writing in a journal. Move your alarm clock across the room, so you can’t roll over and hit the snooze button in the morning. And make small, gradual adjustments. It’s unlikely that you’ll be able to change overnight, so shift bedtime and wake-up time by 10 minutes a day until you reach your ideal.
Meet Dr. Hyman
Mark Hyman, MD, is the director of the Cleveland Clinic Center for Functional Medicine, president of clinical affairs on the board of the Institute for Functional Medicine, and founder of the UltraWellness Center. He is an 11-time New York Times bestselling author whose books include Eat Fat, Get Thin; and The Blood Sugar Solution 10-Day Detox Diet. His latest book is Food: What the Heck Should I Cook?
Photo: Nicole Franzen
ma
i t! ke
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Grab Your Headphones and Feed Your Brain! DO YOU STRUGGLE WITH MEMORY LAPSES, MENTAL FOG, STRESS, OR FOCUSING PROBLEMS? Tune in to our Talk Healthy Today podcast this month as radio host Lisa Davis, MPH, welcomes New York
Times bestselling author and natural-food chef Julie Morris. Considered a pioneer in the realm of vegan superfoods and nootropic cooking, Morris discusses her groundbreaking new book, Smart Plants. She’ll share powerful insights and easy ways to incorporate superfoods into your daily diet to optimize brain health and performance.
Commonly ranked in the top
5
Talk Healthy in the alternative Today podcasts health category serve up the latest on iTunes! research, tools, and common-sense tips you need to get and stay healthy – FOR FREE! Listen on the go as radio host Lisa Davis, MPH, interviews some of the best brains in health and wellness.
FIND US ON: iTunes TuneIn Stitcher Spotify iHeart RADIO activeinterestradio.com or your favorite podcast app.
Go Vegan! 30 Days to a Plant-Based Lifestyle
Ready to embrace the power of a completely plant-based lifestyle? Join Julie Morris in this comprehensive online course that gives you essential knowledge and skills for going vegan—and reaping the benefits of this healthy, energizing, vibrant way of eating!
Go to betternutrition.com/go-vegan for more info. Use code BNVEGAN100 for $100 OFF.
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AROMATHERAPY Rx
*
improve your life with essential oils
Aromatherapy for a Healthy Heart
Many are mindful of how diet and exercise affect heart health, but aromatherapy offers complementary support with essential oils BY CHERYL CROMER
Apply as needed to the chest and solar plexus and breathe deeply.
* 1 oz. carrier oil
(grapeseed or sweet almond oil, for example)
*
6 drops lavender
* 12 drops basil or holy basil
* 8 drops ginger * 4 drops
cinnamon bark
The right scent can calm stressed souls. It’s this ability to impact anxiety—one risk factor for high blood pressure—that makes aromatherapy a heart-healthy habit you can incorporate into your daily wellness regimen to fight coronary disease. Essential oils are composed of various innate chemical properties that act to help keep the cardiovascular system running in tip-top shape. Keep your heartbeats steady by tapping into the sedative properties of Lavender (Lavandula angustifolia) and the soothing scent of Cypress (Cupressus sempervirens) as antidotes to acute stress. Lavender battles hypertension and is an excellent addition to any blend. Cypress has a woodsy fragrance that can gently lift away fatigue. Add several drops of each to a diffuser for a relaxing evening scent. Some studies indicate that Basil (Ocimum basilicum) and Ginger
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Heart Healthy Massage Oil
Refreshing Body Tonic
Use as a relaxing massage oil or add a capful to your bath for a soothing soak.
Spritz post-shower or -bath for an invigorating tonic.
*
2 oz. carrier oil (grapeseed or sweet almond oil, for example)
* 12 drops ylang ylang * 10 drops rose otto * 10 drops sandalwood * 8 drops vanilla CO2 extract
*
* 4 oz. lavender hydrosol or distilled water
* 12 drops lavender * 18 drops cypress * 10 drops cinnamon bark
* 16 drops juniper
16 drops clary sage
(Zingiber officinale) boost the cardiovascular system by supporting healthy arteries and limiting the buildup of bad cholesterol, otherwise known as LDL (low-density lipoprotein). If you prefer a sweeter, quieter herbal aroma than basil, choose essential oil of Holy Basil (Ocimum sanctum)—equally energizing, but less aggressive. Both herbs blend well with spicy ginger, a warming essential oil especially suited for the winter months. Mix with a drop or two of richly stimulating Cinnamon Bark (Cinnamomum zeylanicum) for an aromatic balm for the chest and solar plexus that will increase circulation. In addition to its anticlotting effect on blood platelets, cinnamon offers
anti-inflammatory properties. Natural healing occurs in the body when inflammation is reduced. For an aftershower moisturizer that will support overall cell health, mix 4 ounces of unscented body lotion and 1–2 drops of cinnamon bark with several drops of Juniper (Juniperus communis), a crisp aromatic that is a cleansing and balancing tonic that will aid blood circulation. One last essential oil known for lowering blood pressure is earthy Clary Sage (Salvia sclarea). Clary sage’s bitter scent may take some getting used to, but it offers the highest natural concentration of ester, a chemical property that calms anxiety.
Photos adobestock.com
Antistress Balm
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Will cannabis cure cancer? Is CBD safe when I’m pregnant? What’s the right dose? Will I fail a drug test? Find in-depth answers to these and other important questions in our user-friendly online courses.
WWW.THENATURX.COM/COURSES
U N I V E R S I T Y
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NATURAL BEAUTY
*
pure ingredients for skin & body
Get a Healthy Smile with Xylitol
Keep your teeth and gums in tip-top shape with this healthy natural sweetener
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Sweet news: daily use of xylitol in your oral care can prevent cavities and help stop plaque from sticking to your teeth. Research has shown that xylitol can even help repair damage to the enamel. And it makes toothpaste, mouthwash, and even floss taste great! Xylitol is a low-digestible carbohydrate found in the fibrous parts of fruits and vegetables such as plums, strawberries, cauliflower, and pumpkin, as well as in fibrous cornhusks and birch trees. Pure xylitol is a white crystalline substance that looks and tastes like sugar. But instead of eroding your teeth like sugar does, it’s actually tooth-friendly. The bacteria in your mouth thrive on sugar, causing them to multiply rapidly. This metabolic process produces acids that can eat away the enamel on your teeth, causing tooth decay. Research shows that xylitol’s molecular structure makes it unable to be digested by the bacteria in the mouth, so they stop multiplying. When you use xylitol in your daily oral care, it stops the acid attack that would otherwise last for over half an hour after eating. According to studies, the amount of acidproducing bacteria may decrease as much as 90 percent with xylitol. When no acid is formed, the pH of saliva stays neutral at 7. When saliva pH is boosted above 7, calcium and phosphate salts in the saliva help to harden weak enamel and repair early cavities.
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BY SHERRIE STRAUSFOGEL
Defend your teeth from buildup with Xlear Spry AntiPlaque Tartar Control Toothpaste. Xylitol and cranberry extract inhibit bacteria from adhering to teeth and gums. This fluoride-free toothpaste also contains aloe to soothe gums and natural peppermint to freshen breath.
Photo: Pornchai Mittongtare
Photo: adobestock.com
Clean your teeth where your toothbrush can’t reach with Radius Vegan Floss Sachets with Natural Xylitol. The vegan floss is soft and spongy, and spun in candelilla plant wax for easy grab-and-grip. It’s flavored with plant-based xylitol, mint, and anti-bacterial tea tree for a fresh, clean mouth. The portable Floss Sachets are perfect for travel.
Polish, gently whiten, and protect your teeth with My Magic Mud Peppermint Turmeric Tooth Powder. This formula blends the natural, medicinal powers of organic turmeric with the optimal oral-defense properties of xylitol and cold-pressed cacao husk. Put a little of the powder under your tongue, wet your brush, and brush for two minutes. Protect your teeth from decay and gently whiten with Tom’s of Maine Sea Salt Anticavity Toothpaste in Refreshing Mint. Xylitol from birch trees or corn, purified sea salt, and hydrated silica gently scrub away surface stains, protect teeth from acid attacks, and fight bad breath germs. Fluoride helps remineralize weakened enamel and reverses early signs of tooth decay. Look for the first-of-its-kind recyclable toothpaste tube by the end of 2020.
Get back to basics with Redmond Earthpaste. This toothpaste contains five ingredients, and they all come from the earth: water, Redmond clay, salt, essential oils, and xylitol. There’s no glycerin, fluoride, foaming agents, or coloring. Five of the six flavors are sweetened with xylitol. (Unsweetened Spearmint doesn’t contain xylitol.)
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ASK THE NUTRITIONIST
*
answers to your food questions
Come-Together Fast Food
Everything you need to know to make healthy meals in a jiffy BY MELISSA DIANE SMITH
1
Organic Rotisserie Chicken Thigh and/or Drumstick and Steamed Broccoli with Butter. Steam broccoli spears for about 10 minutes, top with butter, and serve with just-bought chicken.
2
Easy Veggie Fried Rice. Use Cece’s Veggie Co. Organic Veggie Medley of riced cauliflower, broccoli, carrot, and green onion to help you make this dish with sesame oil, gluten-free soy sauce, eggs, and cooked protein, such as chicken, tofu, or shrimp. (See recipe, right.) Cece’s offers organic riced, spiraled, noodled, and z-cut griller vegetables, which makes vegetables fun and ultra-easy to use for quick meal preparation.
3
Mediterranean Tuna Salad. Combine an undrained can of Wild Planet Albacore Wild Tuna with coarsely chopped artichoke hearts, chickpeas, chopped red bell pepper, chopped pitted Kalamata olives, chopped red onion, shredded carrots, basil or oregano, and capers. Mix in a dressing of red wine vinegar, olive oil, lemon juice, and salt and pepper, and serve.
Photo: adobestock.com
Absolutely. With a little planning and preparation, it’s possible to bring healthy meals together in under 10 minutes. You have to start by selecting smart products at the natural foods store and setting aside slightly more time one day a week to prepare some meat, such as broiling burgers, meat kabobs, or lamb chops or steaks, which can be easily reheated at another meal. For variety in your choices of protein, it’s a good idea to have frozen shrimp in your freezer, along with eggs and packaged or canned tuna in your refrigerator. I also recommend buying an organic rotisserie chicken once a week. You can eat a thigh and/or drumstick hot when you bring the chicken home from the store, then refrigerate it and cut the meat up a day or two later to use in salads, stir fries, and soups.
In your refrigerator, be sure to have salad greens and/or spinach and other vegetables that you like in a handy, easy-to-use form. For making quick, low-fuss meals, you’ll also need a wok or large frying pan, a broiling pan, pans or containers for reheating, and a pan with a removable steamer basket. Once you have these basics, there are countless ways to quickly and creatively combine meat and vegetables. The following are 12 fast-food lunch or dinner meal ideas to get you started. A few of them include mentions of tasty products that offer time-saving luxury.
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Photo: Pornchai Mittongtare; Styling: Robin Turk; Food Stylist: Claire Stancer
Q
Are there any secrets for making quick, “clean” meals at home so I’m not tempted to go to a drive-through and pick up unhealthy fast food? —Maryanne C., Tampa, Fla.
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Fried Organic Ham and Eggs on Roasted Asparagus Spears with Fruit. Depending on the thickness of the asparagus, roasting the spears may take longer than 10 minutes. Toward the last 5 minutes or so of roasting, fry the eggs and ham to desired doneness. Serve with a bowl of berries.
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Grass-Fed Hamburger with No-Fuss Coleslaw. Reheat a burger you made ahead of time on the stove or in the microwave. While the burger is heating, put organic coleslaw mix in a bowl and toss with Primal Kitchen Cilantro Lime Salad Dressing.
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Sautéed Steak, Mushrooms, Garlic, and Spinach. In a wok or large frying pan, cook sliced mushrooms in olive oil, butter, or coconut oil. When the mushrooms are close to being done, stir in precooked steak pieces and minced garlic, then mix in spinach until it wilts. Salt and pepper to taste.
Photo: Pornchai Mittongtare; Styling: Robin Turk; Food Stylist: Claire Stancer
Photo: adobestock.com
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Organic Soup made with Bone Broth. Bonafide Provisions offers six types of organic soup made with nutritious, protein-packed bone broth: Broccoli Cheddar, Creamy Mushroom, Chicken Vegetable, Butternut Squash, Roasted Tomato-Basil, and French Onion. Remember to thaw the frozen soup container in the refrigerator a day or two before you want to serve it, then just heat it up on the stove. If you want something light, enjoy this soup on its own. For a heartier meal, serve soup as a side dish with a burger or egg dish, or beef up the soup with cut-up pieces of leftover meat and cooked veggies.
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Lamb with Buttered Green Beans. Boil fresh green bean pieces about 5–6 minutes until done, or cook frozen green beans according to directions. Drain water, then add butter and salt.
Easy Veggie Fried Rice Serves 4 Recipe courtesy of Cece’s Veggie Co. 1 Tbs. sesame oil 2 garlic cloves, minced 1 14-oz. pkg. Cece’s Veggie Co. Riced Organic Veggie Medley 2 Tbs. gluten-free soy sauce or tamari 2 large eggs Cooked chicken, shrimp, tofu, or other protein, optional Salt and pepper to taste Heat sesame oil in large skillet over medium-high. Add garlic, and cook until fragrant, about 1 minute. Add Veggie Medley, and sauté until al dente, about 6 minutes. Stir in soy sauce or tamari, and cook, stirring, 2 minute mores. Create hole in center, drop in eggs, and scramble. Stir together, and add choice of cooked protein if desired. Salt and pepper to taste. Per serving: 130 cal; 8g prot; 6g total fat (1.5g sat fat); 13g carb; 95mg chol; 580mg sod; 0g fiber; 4g sugar
While the green beans are cooking, reheat cut-up pieces of cooked lamb burger or broiled lamb chop meat in a small amount of chicken broth and olive oil in a pan on the stove. Combine the lamb, broth, and green beans, and sprinkle with fresh lemon juice.
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Turkey Cheeseburger with Celery Sticks and Apple Slices with Almond Butter. Reheat a precooked turkey burger with cheese. Cut the celery into sticks and the apple into slices, and serve with unsweetened almond butter.
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Spinach & Cheese Scrambled Eggs with Grain-Free English Muffin. Sauté spinach with salt, pepper, and onion powder until wilted and tender, about 5–7 minutes. Add eggs with a little cream or coconut milk if desired, scramble, then top with organic cheese of your choice (e.g., grated or shredded cheddar, Colby, pepper Jack, provolone, or mozzarella) and mix. Serve with toasted, buttered Mikey’s Grain-Free English Muffin.
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Garlic Shrimp Alfredo with Zucchini Noodles. Here’s another idea from Cece’s Veggie Co.: Cook shrimp in a large skillet over medium-high heat about 2–3 minutes per side. Remove shrimp from pan and set aside. Sauté zucchini noodles until al dente, 2–4 minutes. Add half a jar of Primal Kitchen No-Dairy Roasted Garlic Alfredo Sauce, mix in the cooked shrimp, and top with chopped Italian parsley.
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Quick Asian Chicken Salad. Combine romaine lettuce, shredded cabbage coleslaw mix or shredded carrots, sesame seeds or roasted cashews, Primal Kitchen Sesame Ginger Salad Dressing or Bragg’s Ginger & Sesame Dressing, and chopped meat either from a rotisserie chicken or from True Story Organic Thick Cut Oven Roasted Chicken Breast. The latter, a handy organic meat product that you can find in the deli section of many natural food stores, has no nitrates, nitrites, artificial preservatives, carrageenan, antibiotics, gluten, or MSG—just five clean ingredients. FEBRUARY 2020
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EATING 4 HEALTH
*
foods & meals that heal
Omega-3 Fat Facts
What you need to know about these heart-healthy nutrients BY LISA TURNER
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Sardines, a group of small, fatty
fish in the herring family, are high in omega-3 fats. One tin (about 4.35 oz.) has as much as 1,700 mg of omega-3 fats. And because they’re lower
on the food chain, sardines are less likely to be contaminated with mercury. If you buy them canned, look for varieties packed in water or olive oil, not soybean oil. And choose the bone-in variety for extra calcium. RECIPE TIPS: Sprinkle oil-packed sardines with garlic and lemon juice, and broil; add sardines, red onions, and minced tarragon to scrambled eggs; toss sardines with cooked white beans, chopped tomatoes, Kalamata olives, baby spinach, and vinaigrette.
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Rainbow trout, a freshwater
fish with a mild, light flavor, is rich in omega-3s, with 500–1,000 mg in a 3-oz. serving. Farmed rainbow trout from U.S. ponds, raceways, or recirculating agricultural systems are considered a safe and sustainable choice, and less likely to contain toxins. RECIPE TIPS: Sauté trout fillets with leeks and wild mushrooms; marinate trout in lime juice, olive oil, garlic powder, and chili powder, then grill; roast trout and green beans with lemon juice and shallots, then top with slivered almonds.
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Pastured eggs,
from chickens that are allowed to roam free, tend to be higher in omega-3s and other nutrients. In one study, pastured eggs had 2.5 times the amount of omega-3 fats and a better omega-6 to omega-3 ratio than
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Photo: Pornchai Mittongtare; Styling: Robin Turk; Food Stylist: Claire Stancer
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Wild salmon is an excellent source of omega-3 fats, with 1,220 mg of DHA and 350 mg of EPA per 3-oz. serving. Omega-3 levels in farmed salmon vary widely, depending on the type of feed used. And while farmed salmon are generally a good source of omega-3 fats, they’re also higher in omega-6s. They’re also likely to contain high levels of PCBs, dioxins, chlorinated pesticides, and other toxins—so wild-caught salmon is a better choice. RECIPE TIPS: Toss cooked salmon with gluten-free penne pasta and pesto; mix canned salmon with Greek yogurt and dill for a cracker spread; simmer skinless salmon fillets, bok choy, carrots, and onions in coconut milk with green curry paste for an easy stew.
Photo: adobestock.com
In the fury over fats, we can all agree on one thing: omega-3 fatty acids have potent health benefits. Dozens of studies suggest that omega-3s can protect against cardiovascular disease, inflammation, arthritis, cognitive decline, mood disorders, and possibly cancer. Because your body can’t make them, omega-3 fats must be consumed through supplements or food sources. But here’s the catch: not all omega-3s are interchangeable. The omega-3s found in fatty fish such as salmon and sardines are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), while plant sources of omega-3s, such as walnuts and flaxseed, contain alpha-linolenic acid (ALA). The body converts ALA into EPA and DHA through a series of chemical reactions, but the conversion ratio is very low— in some studies, as little as 5 percent of ALA is converted to EPA, and less than 0.5 percent to DHA. Additionally, the ratio of omega-3 to omega-6 fats in the diet is crucial. Healthy ratios of omega-6 to omega-3 fats range from 1:1 to 4:1. But the typical Western diet, high in processed foods, is often closer to a 16:1 ratio of omega-6 to omega-3, which promotes inflammation and increases the risk of cardiovascular disease, cancer, and autoimmune diseases. While there’s no RDI for omega-3s, most experts recommend 250–500 mg combined EPA and DHA every day for healthy adults. Here are six great food sources of these healthy fats.
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eggs from caged hens. Omega-3 fortified eggs, produced by feeding chickens a diet supplemented with flaxseeds, may have more than 400 mg of omega-3 fats per egg. But they’re generally raised in cages, unless otherwise specified, so pastured eggs are a more ethical choice. RECIPE TIPS: Top scrambled eggs with crème fraîche, smoked salmon, and chives; bake eggs in tomato sauce, harissa, and Feta cheese; poach eggs and serve them over grilled asparagus and polenta.
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Walnuts are high in healthy monounsaturated fats and ALA omega-3 fats, with 1,670 mg per half cup. They’ve been shown to reduce blood pressure and inflammation, and decrease harmful LDL cholesterol by as much as 16 percent. Other studies suggest that eating a handful of walnuts daily can improve blood lipid profiles in people who don’t eat fish. RECIPE TIPS: Simmer walnut halves, mushrooms, carrots, and lentils in broth until tender; toss toasted walnuts with golden beets, baby arugula, and blue cheese; sauté walnuts in coconut oil, honey, and cinnamon for a sweet, healthy snack.
Photo: Pornchai Mittongtare; Styling: Robin Turk; Food Stylist: Claire Stancer
Photo: adobestock.com
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Chia, flax, and hemp seeds.
All three of these seeds are good sources of ALA omega-3 fats. One ounce of chia seeds has 5,000 mg of ALA omega-3 fats; flaxseeds have about 6,300 mg of ALA per ounce. And an ounce of hemp seeds has about 6,000 mg of ALA. And all three varieties have about three times as much omega-3 as omega-6. RECIPE TIPS: Combine chia seeds, rooibos tea, coconut milk, and agave, then refrigerate until chilled for a riff on boba tea; make waffles using ground flax, almond flour, pumpkin purée, and pumpkin pie spice; toss hemp seeds with baby spinach, blackberries, pomegranate seeds, and a sweet vinaigrette for a light-and-healthy lunch salad.
Mini Mexican Slow Cooker Meatloaves Serves 4 This crowd-pleasing recipe takes almost no time to assemble in a slow cooker. It’s packed with omega-3 fats from walnuts, grass-fed beef, a pastured egg, and chia and flaxseed tortilla chips. Recipe from the California Walnut Board (walnuts.org). 1 cup prepared salsa ¾ cup chopped California walnuts, divided ¾ cup shredded Mexican 4 cheese blend, divided ½ cup crushed tortilla chips (try omega-3-rich Siete Sea Salt Grain Free Tortilla Chips or Food Should Taste Good Multigrain Tortilla Chips) ½ cup chopped onion 2 tsp. reduced-sodium chili and lime Mexican seasoning blend 1 lb. organic, grass-fed ground beef 1 (4-oz.) can diced green chiles
1 pastured egg Additional salsa, diced avocado, and fresh cilantro for topping, optional 1. Place salsa in the bottom of a large slow cooker. Place ½ cup walnuts, ½ cup cheese, tortilla chips, onion, seasoning, ground beef, chiles, and egg in large bowl. Mix well with your hands, then shape into 4 equal balls. 2. Place 1 Tbs. remaining walnuts in palm of your hand, and place 1 meatloaf on top, pressing walnuts into surface. Repeat with remaining walnuts and meat. Place loaves, walnut-side-up, in slow cooker. 3. Cover, and cook on high 1½ hours, or on low 3 hours. Top loaves with equal amounts of cheese; cover, and let stand 5 minutes more to melt. Serve with any desired toppings. Per serving: 530 cal; 35g prot; 37g total fat (12g sat fat); 17g carb; 140mg chol; 850mg sod; 3g fiber; 5g sugar
How to Get Enough
Experts recommend getting 250–500 mg combined EPA and DHA in your diet every day. The easiest way to do this is to eat some type of fatty fish twice per week. Mercury usually isn’t a problem unless you’re pregnant or nursing, but if you’re concerned, choose low-mercury options such as sardines, trout, and wild salmon. If you’re vegan or vegetarian, or just don’t like fish, getting enough omega-3s can be a problem. You can start by focusing on plant sources of the nutrient, but you may also want to consider an omega-3 supplement made from algae.
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HEALTHY DISH
*
recipe makeovers full of modern flavor
Nourishing Winter Greens Salad
We normally think of salads as a summertime treat, but winter vegetables make for equally delicious—and healthy—combinations
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Photo: adobestock.com
The challenge with kale is making it taste good. Look, everybody knows kale is super healthy, but if you don’t prepare it in just the right way, it can be bitter and unpalatable to the average eater. Fortunately, there are ways to prepare it that cut the bitterness, leaving you with a delicious vegetable that can’t be topped when it comes to nutritional power. So, if you haven’t enjoyed kale up until now, get ready for a surprise. When I talked with Chef Jeannette about this salad recipe, she told me that most home chefs find making raw kale challenging. One way to conquer the “kale objection” is with a really amazing salad dressing. And this salad has the best dressing you’ve ever had on kale. No kidding. Also, pay attention to this month’s “Notes from the Clean Food Coach,” because she tells you the game-changing trick to defeating the bitterness problem when preparing raw kale. If you’re like me, by the time February rolls around you just might be feeling a little … blah. After all, we’ve just come off the holiday season, we’ve spent most of the winter eating heavier, warmer foods, and in most parts of the country it’s still bitterly cold. These are not ideal conditions for lighter, greener fare. But the dense chewy nature of the kale—and the tasty fats of the avocado and the dressing— are satisfyingly fresh without making you feel cold inside. Enjoy!
Photo: Pornchai Mittongtare; Styling: Robin Turk; Food Stylist: Claire Stancer
BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC
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Featured Ingredient: Winter Greens Salad Serves 4 Dressing ¹⁄³ cup sundried tomatoes ¹⁄³ cup extra virgin olive oil Juice and zest of 1 medium lemon (¼ cup juice) 1½ Tbs. raw honey Scant ½ tsp. sea salt ¼ tsp. freshly ground black pepper ¼ tsp. red pepper flakes Salad 1 large bunch curly green kale, ribs removed, chopped into bite-sized pieces, and massaged 1 medium Haas avocado, peeled, pitted, and diced Fresh grated Parmesan cheese to taste, optional 1. Cover sundried tomatoes in boiling water in a small bowl for a few minutes to rehydrate and soften. Remove from the water and transfer to high-speed blender, reserving soak water. Let water cool until it’s warm, but not overly hot.
Kale
Once upon a time there was a testing procedure used by the USDA to determine the antioxidant capacity of fruits and vegetables. It was called the ORAC test. Researchers would look at all the different antioxidants and phytochemicals that are found in a plant food and determine how well they worked together as a team to fight cell-damaging free radicals. The foods were given what’s called an ORAC rating. Kale consistently scored as number one among the vegetables. (The ORAC test has since been retired, but kale continues to score high rankings on virtually all the tests that have replaced it.) Kale is actually a type of cabbage, which means that it has even more health benefits than its antioxidant power alone. Like others in the brassica family, it contains powerful phytochemicals such as cancer-fighting indoles. It’s also high in sulfur, and contains a compound known as sulforaphane, which helps give a boost to the body’s detoxification enzymes and may help fight cancer as well. Sulforaphane is formed when the vegetables containing it are chopped or chewed, and it triggers the liver to remove free radicals and other chemicals that may cause DNA damage. Several studies—including one in the prestigious Journal of Nutrition—have demonstrated that sulforaphane helps stop breast cancer proliferation. Kale is also loaded with calcium, iron, and vitamins A, C, and bone-building K. It contains seven times the beta-carotene of broccoli and 10 times as much lutein and zeaxanthin, eye-protecting carotenoids known to help protect against macular degeneration. And 2 cups of the stuff contain about 4g of protein and 3g of fiber, making it an all-around nutritional powerhouse vegetable.
2. Combine ¼ cup cooled soak water, olive oil, lemon zest and juice, honey, and salt and pepper, and blend until smooth. Stir in red pepper flakes.
Per serving: 290 cal; 2g prot; 27g total fat (3.5g sat fat); 15g carb; 0mg chol; 320mg sod; 4g fiber; 7g sugar
Notes from the Clean Food Coach: Photo: adobestock.com
Photo: Pornchai Mittongtare; Styling: Robin Turk; Food Stylist: Claire Stancer
3. To make salad, combine prepared kale and dressing, and toss until thoroughly coated. Gently fold in the avocado and top with Parmesan, if using.
To prepare curly kale for a raw salad, strip the greens from the stems with your fingers. The stems can be chopped and sautéed or stir-fried for another use later. Chop the leafy part of the kale into small pieces—large pieces make the salad harder to eat. Sprinkle the chopped kale lightly with salt and massage it well with clean hands for about 30 seconds. Don’t be afraid to squeeze it hard all over to help break down the fibers. Raw kale is tough and can have a bitter edge—lightly salting and massaging it will mellow the flavor and soften the texture without cooking.
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COOK WITH SUPPLEMENTS
*
easy ways to boost your nutrition
Probiotic Yogurt Powder
What’s the best way to take advantage of the health benefits of fermented foods? Try making your own BY LISA TURNER
The centuries-old tradition of fermenting foods is suddenly trendy—and for good reason. Fermented foods are full of beneficial bacteria that have been shown to improve digestion, enhance immunity, and benefit mood, weight loss, and heart health. Homemade fermented foods are cheaper, cleaner, and more potent than store-bought versions. And it’s not as scary as it sounds. With a few simple steps, you can easily whip up your own yogurt, kimchi, and other probiotic-rich eats.
Dairy-Free Raspberry-Vanilla Yogurt Makes about 1 quart (4 1-cup servings) Store-bought vegan yogurts are usually not fermented, and often include additives and lots of sugar. This simple recipe uses full-fat coconut milk with probiotics as a starter. Be sure to use a high-quality probiotic with no added prebiotics. We used raspberries and vanilla, but you can vary the fruits and flavorings as you’d like.
1. Vigorously shake coconut milk cans before opening. Open and transfer to clean glass bowl. Empty contents of probiotic capsules into coconut milk, and mix well. 2. Cover bowl with cheesecloth or thin, lint-free dish towel and let stand in warm location 1–2 days, until thickened. 3. Remove towel, and stir in raspberries, vanilla, and sweetener to taste. Transfer to glass jar with a lid, and refrigerate 3–4 hours before serving. Per serving: 400 cal; 4g prot; 42g total fat (37g sat fat); 8g carb; 0mg chol; 25mg sod; 1g fiber; 1g sugar
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Garden of Life Dr. Formulated Probiotics Once Daily 30 Billion CFU Photo: Pornchai Mittongtare; Styling: Robin Turk; Food Stylist: Claire Stancer
2 14-oz. cans full-fat coconut milk 4 capsules vegan probiotics ½ cup fresh or thawed frozen raspberries, lightly mashed 2 tsp. pure vanilla extract Erythritol, organic cane sugar, stevia, or sweetener of your choice, to taste
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NOW Foods_BN_FEB20.indd 1
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What a
difference a week makes!
A week ago, it was a s t r e t c h for her just to think about yoga.
What you thought was impossible… can be possible. Solgar No.7 increases mobility, flexibility, and range of motion.* Even better, it shows improvement in joint comfort within 7 days.1* One small capsule once daily.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. ©2020 Solgar, Inc.
Solgar_BN_FEB20.indd 1
1. Based on two human studies with 5-LOXIN Advanced® where subjects rated their joint health over time, subjects’ joint health improved within 7 days and continued to improve throughout the duration of the studies. Individual results may vary. 5-LOXIN ADVANCED® is a registered trademark of PL Thomas-Laila Nutra, LLC U.S. Patent #8,551,496 and patents pending.
12/11/19 4:36 PM
