Better Nutrition July 2019 Supplement Cover by Better Nutrition Magazine

Y O U R U LT I M A T E R E S O U R C E F O R N A T U R A L L I V I N G

CBDIN THE KITCHEN Create healthy dishes with this wonder extract

JULY 2019

| betternutrition.com

TOP 8

essential oils P. 34

Foods for Preventing UTIs

EASY WAYS TO

MAKE YOUR SUMMER SUN-SAFE

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A CANCER SURVIVORâ&#x20AC;&#x2122;S DIET ADVICE P. 44

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Build Beauty from Within Hair, Skin, Nails & Joints†

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† These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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† These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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july2019CONTENTS/

VOLUME 81 | NUMBER 7

30 Get outdoors and enjoy the weather with our comprehensive natural suncare guide.

Matcha Cashew Krispies are the perfect energyboosting snack.

features

departments

30 Make Your Summer

Sun-Safe

If worries about wrinkles, sunburn, and related issues are keeping you in the shade, take heart. Here’s the natural Rx for sun protection, including wholesome sunscreens, skin-friendly foods, and supportive supplements.

34 Essential Guide to

Potent botanicals that can help prevent tickborne illness.

14 16

HOT BUYS Sun-Sational! Natural products we’re excited about this month. CHECK OUT

Replenishing Electrolytes Don’t let the warm weather sap your body of these key minerals.

THE CBD SCOOP

Your CBD Questions Answered We cut through the hype to bring you the facts about this trendy supplement.

22 ASK THE NATUROPATHIC DOCTOR

Is the Keto Diet Right for You? Getting the most out of a very-low-carb/very-high-fat eating plan.

24 Tiny fenugreek seeds hold an impressive assortment of health benefits.

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24 UNCOMMON HERBS Meet Fenugreek

Against Lyme Disease

Essential Oils

Traditionally used to treat everything from infections to mood disorders, these healing plant extracts are gaining new respect from modern science. Here are eight scents you can’t live without.

TRENDWATCH Herbs that Protect

Why this unsung herbal hero deserves a place in every natural medicine cabinet.

26 NATURAL BEAUTY Native American Beauty Secrets

Harness the power of desert-dwelling plants for healthy skin and hair.

38 THE WISE FAT BURNER

Five Days to Fabulous Discover the high-fat fast track to visible transformation.

42 EATING 4 HEALTH

Seven Foods to Prevent UTIs Fight back against invasive bacteria with these dietary remedies.

44 ASK THE NUTRITIONIST

Have Cancer? Start Here

How to enhance any treatment plan with cancer-fighting foods.

46 HEALTHY DISH Zesty Pesto Whitefish

This delicious grill-worthy dish will make you forget all about burgers and dogs.

48 COOK WITH SUPPLEMENTS

Matcha Made in Heaven This antioxidant-rich powder makes a great addition to recipes.

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editor’sNOTE 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

Summertime, & the Living Is Easy Relish the lazy days of summer—and feel your best while you’re at it—with the help of this issue. It’s jam-packed with summer health tips, fresh recipes, and absorbing articles for beach reading. The article “Make Your Summer Sun-Safe” on p. 30 is one of my favorites. If you’re planning a summer trip, you’ll especially appreciate author Lisa Turner’s sun protection advice. But even if you’re not going on vacation or spending a lot of time in the sun, this article is a must-read. There is so much confusion about sun exposure, skin cancer, and sunscreens. Get straightforward answers based on the latest research. Speaking of sunscreens ... have you seen the meme, Keep Calm & Use Sunscreen? I’d like to modify that—Keep Calm & Use Mineral-Based Sunscreen. According to new research, certain chemicals in conventional sunscreens enter the bloodstream within one day. Yet, many experts say it’s still ok to keep using synthetic sunscreens. Really? I’m not sure why anyone would slather endocrine-distrupting chemicals on their skin every day now knowing these toxins can enter the bloodstream—especially when there are so many fantastic natural alternatives. If all of this talk about sunscreens is making you feel tense, chill out with CBD oil. We have two great stories on this mega-popular supplement: On p. 12, Chris Mann interviewed Leah Vanderveldt, author of the new book The CBD Kitchen, for tips on incorporating CBD into recipes. (Instead of cocktails by the pool, try Vanderveldt’s CBD Cherry & Kombucha Mocktail!). And on p. 18, Vera Tweed dives into the most commonly asked questions about CBD. The latter is part of a new column called The CBD Scoop. So, stay tuned for more CBD information next month. One other “don’t-miss” article from this issue: See p. 44 for Melissa Diane Smith’s profile of a cancer survivor who credits a macrobiotic diet, among other things, for helping him overcome stage 4 cancer. Check us out at betternutrition.com too! We have online-only recipes and stories (see box, right, for this month’s highlights). Enjoy your summer!

@aimmedia.com

WHAT’S NEW ON

BETTERNUTRITION.COM

Build a Supplement Plan That Works for You There are so many supplements on store shelves—and just as many questions about how to use them. We have answers!

We Asked Our Staff: What’s Your Go-To Travel Remedy? When it comes to staying healthy away from home, we have some great suggestions to share. Heart Health presents

Natural Foods, Healing Nutrients, & Top Wellness Tips for a Happy Heart

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

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

Contributing Designer Rachel Pilvinsky Contributing Writers Jeannette Bessinger, CHHC, Jonny Bowden, PhD, CNS, Kat James, Emily A. Kane, ND, LAc, Melissa Diane Smith, Chris Mann, Lisa Turner, Neil Zevnik Production Director Patrick Sternkopf 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 Associate Publisher & Bernadette Higgins East Coast Sales Director bhiggins@aimmedia.com 561-362-3955 Midwest Ad Director Donna Diamond Riekenberg ddiamond@aimmedia.com 818-271-8956 West Coast & Cindy Schofield Mountain Ad Director cydschofield@gmail.com 310-456-5997 Retail Development Group 2400 NE 65th Street, Ste. 623 Fort Lauderdale, FL 33308 800-443-4974, ext. 702

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Free Heart Health eBook! Download our Heart Health eBook at betternutrition.com, and discover alternative views on cardiovascular health.

Sign Up for Our Healthy Buzz Newsletter You’ll receive a carefully curated list of articles, recipes, and product giveaways in your Inbox.

Low-FODMAP Quick Shrimp Scampi with Broccoli This tasty low-FODMAP dish makes a perfect weeknight dinner.

Director of Retail Sales Joshua Kelly jkelly@aimmedia.com 800-443-4974, ext. 702 Marketing Director Laureen O’Brien laobrien@aimmedia.com Marketing Designer Judith Nesnadny jnesnadny@aimmedia.com Accounting & Billing Yolanda Campanatto ycampanatto@aimmedia.com

ACTIVE INTEREST MEDIA, INC. AND SUBSIDIARIES Chairman & CEO Andrew W. Clurman Senior Vice President, Treasurer, and CFO Michael Henry President, Active Living Group Jonathan Dorn Vice President, IT Nelson Saenz Vice President, People & Places JoAnn Thomas AIM Board Chair Efrem Zimbalist III

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BETTER NUTRITION, ISSN #0405-668X. Vol. 81, No. 7. Published monthly by Cruz Bay Publishing, an Active Interest Media company. 5720 Flatiron Parkway, Boulder, CO 80301; 303-253-6300; fax 303-443-9757. © 2019 Cruz Bay Publishing. All rights reserved. Mechanical requirements and circulation listed in Standard Rate and Data Service. The opinions expressed by the columnists and contributors to BETTER NUTRITION, are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Articles appearing in BETTER NUTRITION may not be reproduced in whole or in part without the express permission of the publisher. Microfilm copies of BETTER NUTRITION, are available from University Microfilms, 300 N. Zeeb Rd., Ann Arbor, MI 48106. Authorization to photocopy items for internal or personal use of specific clients is granted by Cruz Bay Publishing, provided that the base fee of US $2.25 per copy, per page is paid directly to Copyright Clearance Center (CCC), 222 Rosewood Dr., Danvers, MA 01923 USA. The fee code for users of this Transactional Reporting Service is 0405-668X/1999 $2.25. For those organizations that have been granted a photocopying license by CCC, a separate system of payment has been arranged. Prior to photocopying items for educational classroom use, please contact CCC at 508-750-8400. Organizations or individuals with large quantity photocopy or reprint requirements should call 770-988-9991.

• JULY 2019

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‘‘Generate Your Own Collagen, Naturally!’’ – Christie Brinkley

Activate Your Body’s Natural Collagen-Generating Enzymes Christie knows this simple scientific fact: the only way to replace lost collagen and add new collagen is by activating your body’s natural collagen-generating enzymes. She also knows this clinical fact: that’s exactly what BioSil® does. That means you add collagen with your own DNA fingerprint, not influenced in any way by processed animal parts. What’s more, BioSil protects both your new and existing collagen from breakdown. †

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trendWATCH ///BY VERA TWEED

Herbs that Protect Against Lyme Disease Reduce your chance of tickborne illness with these beneficial botanicals Our population of ticks that carry Lyme disease and other illnesses is rapidly increasing. But even if you’re bitten, the right herbs can help to prevent debilitating consequences, such as fever, pain, fatigue, and memory loss—which sometimes become chronic. “Ticks have been biting humans since there have been humans,” says Bill Rawls, MD, author of Unlocking Lyme: Myths, Truths, and Practical Solutions for Chronic Lyme Disease . “Whether or not they cause illness depends on your immune system.”

How Ticks Infect You Harmful microbes carried by ticks include Borrelia, which causes Lyme disease, and an ever-increasing variety of others. Rawls likens these microbes to terrorists because they hide in white blood cells, are carried to all the tissues in the body, and then hijack the immune system so that it can’t kill them off. Herbs can be a big help by balancing your immune system and making it less likely that tickborne bugs will make you ill.

What to Do These herbs, says Rawls, are especially helpful if you’re planning an outdoor adventure such as camping, hiking, or hunting:

Andrographis: 1,000–1,500 mg of a standardized extract with 10% andrographolides. Cat’s Claw: 500–1,000 mg. Garlic: 400–500 mg of Aged Garlic Extract or a powdered extract with stabilized allicin. Take these herbs twice a day, before, during, and after outdoor activities. You can also take a formula that contains these and other herbs, or a lower dose on an ongoing basis. If you’d rather take just one, choose andrographis. For symptoms after a tick bite, follow standard medical advice: a course of antibiotics for 21 days or more. But also take the herbs, says Rawls, because the drugs alone don’t necessarily eradicate all tickborne bugs.

GET SMART ABOUT TICKS For updated information about the types of ticks in your area and how to deal with them, visit cdc.gov/ticks.

Andrographis leaves

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It’s time to focus on eye health.

Get Macula 30+ Right ingredients, right ratios Introducing Macula 30+, the latest in eye health care; formulated by one of the world’s leading research scientists in eye health nutrition to help maintain normal macular density and promote macular health as you age.* A healthy macula is a critical part of the eye for vision throughout life. It is constantly under stress, and as we age, many people develop significant problems that impact their vision. This formula provides the right nutrients in the right ratios to not only fortify the macula but also to support healthy visual performance, which includes the ability to see in low light and the ability to recover from glare.*

Quantum Health now offers a complete line of vision supplements that support eye health at any age. Digital Blue helps filter digital blue light and helps optimize visual performance.* SEE Lutein+ provides nutritional support for healthy eyes.*

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Every purchase helps prevent childhood blindness. * 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.

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trendWATCH FISH OIL REDUCES HARM FROM AIR POLLUTION Taking fish oil can reduce the inflammation, harmful blood clotting, elevated levels of stress hormones, and unhealthy function of blood vessels caused by air pollution. That’s what a study by American and Chinese researchers found when they compared the effects of fish oil and a placebo in a group of 65 healthy Chinese college students for 4 months. Researchers measured effects of exposure to microscopic particulate matter (PPM 2.5), which comes from vehicle exhaust and increases risk for heart disease. The daily dose of fish oil was 2.5 grams.

Food Additive Contributes to Weight Gain and Diabetes

13,000+ Lawsuits Monsanto, the maker of Roundup, the popular weed killer with glyphosate as its main ingredient, is facing more than 13,000 lawsuits alleging that the chemical caused cancer. So far, juries have ruled in three cases, all against the company, with over $2 billion in damages awarded to plaintiffs.

A common food additive disturbs normal metabolism in a way that increases the risk for weight gain and diabetes, according to new Harvard University studies on both animals and humans. Called propionate, it’s used as a preservative to prevent mold from forming in bread and other foods. Propionate alters hormones involved in the breakdown of starch and sugar, causing higher levels of blood sugar and insulin after eating foods that contain the additive. And elevated insulin leads to greater fat storage, higher blood pressure and cholesterol, and diabetes. What to look for on food labels: Propionate is typically listed as “calcium propionate” or “sodium propionate.” It’s widely used in breads, buns, other baked goods, some processed meats, desserts, and some sports drinks and other beverages.

Big Coffee Question ANSWERED Coffee is a significant source of antioxidants in the American diet, and multiple studies have found health benefits from drinking it, including less incidence of diabetes and cancer, better mental function, and decreased risk for Alzheimer’s and Parkinson’s. But how much is beneficial? Researchers in Australia looked at the coffee habits and health of more than 347,000 adults between the ages of 37 and 73. They found that up to 5 cups of coffee daily (about 8 ounces per cup) is therapeutic for most people. More than that can lead to increased blood pressure and heightened risk for heart disease (as a result of too much caffeine). If you feel jittery after drinking a lot of coffee, you’ve exceeded your personal threshold.

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Summer Cold? Is a cold spoiling your summer? Reach for pelargonium. According to a scientific review in Integrative Medicine: A Clinician’s Journal, an extract of Pelargonium sidoides root (Eps 7630) was superior to a placebo in patients with common colds (e.g., subjects experienced faster relief of their symptoms). Pelargonium is a safe, natural option

Supplements for HEALTHY KI

We talked with well-known natural health expert Tieraona Low Dog nutrients for children and teenagers. Low Dog is the author of seve Life and Healthy at Home. Visit her website for her health blogs and BN: What are some of your favorite natural remedies for helping kids stay healthy?

for treating cold symptoms, say researchers. Historically, pelargonium has been used by herbalists for easing coughs and bronchitis.

TLD: Many kids benefit from a basic multivitamin during the school season. Look for one that contains 70–100 percent of the DV (daily

value) for mos few exception girls should ta a health care p Calcium takes type of vitami provide 100–2 do want to ma of the B-vitam of vitamin C, k in case someo as well as a bo help the body always recomm Vitamin D is show that vitam risk of upper re been shown to use in children be worse durin 1,000 IU per da

BN: Is there a and attention?

THINK GINKGO

FOR HEALTHY SKIN Extracts from the seeds of the Ginkgo biloba tree hold promise as a healing therapy for skin infections, including acne, psoriasis, dermatitis and eczema, according to a study from Emory University. Researchers, whose findings were published in Frontiers in Microbiology, found in laboratory experiments that ginkgo seed extracts have antibacterial effects when used topically. They were shown to inhibit the growth of Cutibacterium acnes, Staphylococcus aureus, and Streptococcus pyogenes bacteria. A nearly 200-year-old copy of a 16th-century text on traditional Chinese medicine, Ben Cao Gang Mu, guided the researchers in their experiments. “Our results give validity to the use of ginkgo seeds as a topical antimicrobial as prescribed in this 16th-century text,” says Francois Chassagne, co-author of the paper.

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trendWATCH the Passion behind the Product

Fody Foods One man’s quest to bring the digestive-healing properties of the low-FODMAP diet to consumers everywhere

“As I learned more about IBS and the low-FODMAP diet, I knew I had to do something to make it more accessible,” says Fody Foods founder Steven Singer.

///By Neil Zevnik

When I was growing up, we didn’t talk about “bathroom issues” in polite company, if at all. Unfortunately, that reluctance persists today, and makes life even more difficult for people with IBS, or Irritable Bowel Syndrome. Current estimates say that up to 40 million Americans suffer from this uncomfortable malady, and many of them aren’t even aware of the causes of their distress. Steven Singer wants to change all that. Not only does he want to lead people to awareness about their illness, but he wants to offer a convenient and healthy way for them to make the dietary changes necessary to their well-being and comfort. “As I learned more about IBS and the low-FODMAP diet, I knew I had to do something to make it more accessible. It felt less like a business opportunity, and more like a moral obligation.” And thus was born Fody Foods. Based upon the original low-FODMAP diet developed at Monash University

web exclusive recipe! Visit betternutrition.com for a low-FODMAP Quick Shrimp Scampi with Broccoli recipe made with Fody Foods Garlic-Infused Olive Oil.

in Australia, Fody Foods aims to educate, support, and offer products and information to guide IBS sufferers to “Eat life to the fullest.”

as simple as a line of products that took the guesswork out of enjoying food—and their lives—again.”

About FODMAPs

Products to Help You Live Symptom-Free

For those unfamiliar with the concept and terminology, a brief and overly simplified primer: FODMAPs are short-chain carbohydrates found in commonly eaten foods that travel through the gastrointestinal tract generating gas. The low-FODMAP diet categorizes foods that trigger gastrointestinal problems according to the type of carbohydrate they contain. There are three phases to the diet: elimination, challenge/reintroduction, and integration. With the supervision of a doctor and/or registered dietician, this regimen can lead to reduced suffering and eventually to an enjoyable life at the dinner table. What Singer and Fody Foods provide is access to helpful information, including recipes and lifestyle choices, and a varied line of clean, socially responsible, healthy products to make the process as easy and painless as possible. “Many of the people that I spoke with were often afraid to leave their homes, and lived with constant anxiety over their digestive issues. I knew we had to give them some sort of lifeline, even one

Fody’s products range from pasta and barbecue sauces to chocolate bars to infused olive oils to trail mix, and its recipes offer such taste treats as Cornmeal Blueberry Pancakes and Turkey and Black Bean Quesadillas. But there are always new goals and new directions. As Singer notes, “We’re always challenged by the diet itself and the science behind it—both of which are continuously evolving. We need to evolve in real time with these moving parts. There is simply no room for error when it comes to people’s health.” There’s no simple one-size-fits-all solution to being able to live symptom-free in the face of IBS, but Singer wants to have a hand in making that freedom a reality for as many people as possible. “It’s incredible to hear the impact that a food company like ours can have on someone’s life. It never gets old when I pick up the phone, read an email, or see an emotional post on social media from a customer, thanking us for helping them feel better. To me, this is the greatest part of what we do.”

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

• JULY 2019

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Enr con po en ligh

NATURE’S

SUPERFOOD

VIESUN ORGANIC SPIRULINA Enriched by the elements and cultivated with care, VieSun Organic Spirulina is nature’s superfood—a blue-green algae containing vitamins and minerals such as vitamin A, vitamin B12, and iron. VieSun Organic Spirulina is cultivated in covered ponds using fresh, pure mineral water pumped from 1600 feet underground in a desert area. This remote, controlled environment eliminates any airborne contaminants to ensure a quality, clean product as nature intended. Packaged in light- and oxygen-resistant, re-sealable foil pouches to ensure optimal freshness and quality. • Supports cardiovascular health* • Provides year-round immune support* • Non-GMO

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florahealth.com | @florahealthy | #BeFloraHealthy | 1.888.436.6697 Available in natural health food stores, select grocery stores, and pharmacies.

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trendWATCH In the Spotlight:

Cooking with CBD

Win a copy of this book! We have 10 copies up for grabs. Visit betternutrition.com and search The CBD Kitchen to enter.

“I found people to be curious but skeptical—or even scared to use it,” says Vanderveldt about CBD. “So I wanted to clear up any misconceptions and share different ways for people to incorporate it into their routine.”

What is the typical dosage of CBD oil for cooking? It can vary depending on the concentration of your oil or the serving size, but generally if you’re serving one person, a dropperful—or about ¼ teaspoon—would be a typical dosage.

Any tips on creating a CBD culinary schedule? Pay attention to how your body and mind are feeling. Really it’s just about figuring out what works best for you with your personal rhythms and needs. I know a lot of people want a prescribed way of doing things, but you’re the expert on your own

body and how it feels at any given time. If you find yourself waking up anxious every morning, maybe you want to start with adding CBD to a latte or your breakfast. Or if sleep is a challenge, explore taking something before bed.

What benefits does cacao add to your CBD recipes? Magnesium is a huge factor in why I think cacao is so great in tandem with CBD. The magnesium in the cacao eases muscle tension, and the CBD works the anti-inflammatory angle—making it great for managing pain or just relaxing. The CBD Hot Cacao is great for cramps and uterine tension.

PORTRAIT PHOTO CREDIT: © MICHELLE FIDMAN

When wellness expert and recipe developer Leah Vanderveldt sought out CBD oil to manage her anxiety and severe period pain, she found calming, anti-inflammatory relief— and culinary inspiration. The cookbook author devised dozens of ways to make the hemp-derived compound (which, unlike its counterpart THC, has no psychoactive effect) more inviting to those uneasy with its cannabis origins and earthy taste. “I found CBD, while really popular at the moment, was intimidating for a lot of people when it first started gaining momentum,” Vanderveldt says. “When I talked about using it, I found people to be curious, but skeptical—or even scared to use it. So I wanted to clear up any misconceptions and share different ways for people to incorporate it into their routine. I know that the flavor of CBD is very strong, so finding ways to include it in meals can make it more palatable.” Now, others seeking relief for everything from stomach issues (hello, CBD Mango & Ginger Smoothie!) to arthritis to depression to headaches can whip up culinary creations from Vanderveldt’s new book The CBD Kitchen: Over 50 Plant-Based Recipes for Tonics, Easy Meals, Treats & Skincare Made with the Goodness Extracted from Hemp.

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

How Leah Vanderveldt, author of The CBD Kitchen, harnesses the powers of this trendy plant to create a host of healthy dishes ///By Chris Mann

I love the taste of cacao, too, of course. I try to use flavor to my advantage in all these recipes because I do want to try to diminish the strong taste and smell of CBD.

How do you make a CBD anti-inflammatory face mask? I made my mine with honey, cinnamon, and CBD. Cinnamon is an additional anti-inflammatory and acts as a gentle

exfoliant. It’s meant to be mixed together right before you apply it. You can combine these ingredients in a small bowl, or I sometimes just do it in the palm of my hand.

Speaking of flavorful, why is your CBD Turmeric Latte—which includes plantbased milk, coconut butter, and agave syrup—recommended for nighttime? You could have it anytime, but the double anti-inflammatory action from the CBD and the turmeric (and cinnamon and cardamom too!) can be extra calming in the evening and helpful for prepping your body for rest.

What are some other foods in your recipes that help fight inflammation? Beetroot/beets, featured in my Beet Berry Smoothie, are great anti-inflammatories and are particularly great post-workout for muscle recovery. And my Leek & Courgette Soup is packed with green vegetables and powerful herbs like kale, parsley, basil, and courgette—so you’re getting a bunch of alkalizing, anti-inflammatory ingredients in one go.

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

PORTRAIT PHOTO CREDIT: © MICHELLE FIDMAN

Which summer CBD recipes do you recommend for beginners? Start with a couple of single-serve recipes to see how you like it. Smoothies are great for this. The CBD Green Strawberry Smoothie is a go-to for me. The Avocado Toast is an easy single-serve recipe too. For something refreshing, I like the CBD Pomegranate & Kombucha Mocktail (see recipe, right). I love pomegranate in this, but you can mix this up with your favorite fruit juice. [Editor’s note: We used cherry juice.]

What is your favorite everyday herbal infusion? It’s a toss-up between the Green Vitamins & Minerals Infusion or the Anti-Anxiety Infusion. The Green Vitamins & Minerals is so simple and nourishing with nettles and peppermint. And the Anti-Anxiety Infusion is beautifully calming. It includes lemon balm, which is my favorite herb for a gentle soothing of the nerves.

CBD Cherry & Kombucha Mocktail Serves 1

Cherry brings a tangy-sweet flavor that makes this drink pop, but feel free to play around with other fruit juice mixers. ¼ cup cherry juice 1 Tbs. freshly squeezed lemon juice ¼ tsp. CBD oil ½ cup plain kombucha (we used GT’s Living Foods Raspberry Rush Organic Kombucha) In a medium-sized serving glass, combine cherry juice, lemon juice, and CBD oil. Stir to combine. Fill glass with ice, and top with kombucha, giving everything another final stir. Garnish with fresh cherries, and enjoy. Per serving: 50 cal; 0g prot; 0g total fat (0g sat fat); 13g carb; 0mg chol; 5mg sod; 0g fiber; 9g sugar Recipe adapted from The CBD Kitchen by Leah Vanderveldt (Ryland Peters & Small, 2019)

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

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hotBUYS/

NE W & NOTABLE

Sun-Sational! Keep you eyes peeled for these red-hot products The Optimal Omega Did you know that omega-3s boost your microbiome diversity? Specifically, combining DHA and EPA (key fatty acids in omega-3s) with DPA (also a fatty acid) creates the optimal ratio for inner healing. Enter Enzymedica Aqua Biome, products featuring DHA, EPA, and DPA from wildcaught, sustainably sourced anchoveta. This is the first fish oil to earn the Clean Label Project’s Certification. There are five formulas: Classic Strength; Maximum Strength; Digestive Relief (with boswellia); Meriva Curcumin (fish oil plus curcumin); and Sports Performance (with quercetin). The best part? When you buy a bottle, the company donates to the Mote Marine Laboratory & Aquarium to rebuild the Florida Keys reef system.

CBD for Cats & Dogs Pets have the same endocannabinoid system as humans. This helps explain why many people are giving their pets CBD oil for arthritis and other health issues—and having great results. Smart Organics Hemp Pet CBD Oil features European-grown hemp, and it’s produced using a solvent-free, non-chemical, and eco-friendly CO2 extraction process. The formula is gluten-free, third-party tested, and non-GMO for maximum potency and efficacy.

Adaptogen All-Star Adaptogens are a class of herbs that help bring the body back into balance, with benefits such as stress reduction, energy, immune health, and improved mood. Paradise Herbs Imperial Adaptogen is a blend of these prized herbs, including eleuthero, rhodiola, reishi, ashwagandha, cordyceps, and holy basil. This formula incorporates the plants’ full profile of naturally occurring constituents, and it’s extracted without toxic solvents.

4 Go a Little Nutty It’s time for a new nut butter experience. Ellyndale Nutty Infusions start with fresh almonds and cashews, which are carefully roasted for the perfect flavor. The nuts are ground in small batches without any oils, sweeteners, or preservatives. In addition to Roasted Almond Butter and Roasted Cashew Butter, the line features three inspired flavors: Ginger Wasabi Cashew Butter, Mango-Chili Cashew Butter, and Salted Caramel Cashew Butter. For creative recipe ideas, visit nowfoods.com/now/recipes.

Seriously Good Iced Coffee Hot summer days and iced coffee are a perfect match. We’re in love with the new line of iced lattes and coffees from Chameleon Cold-Brew. They’re super smooth, consciously crafted, and made with organic beans. Pick from four on-the-go cans: Original Latte; Cinnamon Dolce Latte (our favorite); Black Coffee; and Churro Coffee. The lattes are coffee-forward with a touch of sugar and organic whole milk. A sweet treat for any day of the year!

• JULY 2019

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checkOUT/

GUIDE TO CUT TING - EDGE SUPPLEMENTS

Replenishing Electrolytes Hot weather, sports activities, intense workouts, and keto diets are common robbers of electrolytes, key minerals that your body needs to perform at its best /// BY VERA TWEED Electrolytes are minerals—including sodium, chloride, potassium, magnesium, and calcium—that form an electrical charge when combined with fluids. In your body, electrolytes are essential for transmitting signals that help to maintain a balance of fluids, healthy muscle contraction, and normal function of the nervous system, which includes the brain. A perfect diet rich in a variety of plant foods could theoretically supply sufficient amounts. But in the real world, electrolytes can fall short for several reasons.

Did You Know? Electrolyte supplements come in gels, powders, liquids—and effervescent tablets that can be mixed with water.

How Electrolytes Get Depleted Sweating isn’t the only way electrolytes become depleted, but it’s a major one. Playing sports, doing intense workouts, working outdoors on a hot day, or simply being in a hot environment can rob your body of these crucial minerals. And you may not even realize that it’s happening. In a hot climate that’s also very dry, sweat can evaporate so quickly that you don’t notice it. For athletes who train for long periods or run marathons, drinking too much water can actually be a hazard because it dilutes sodium in the blood— a condition called hyponatremia—causing fatigue, cramping, headaches, and nausea. A keto diet is another electrolyte robber. For more than 50 years, it’s been known that fasting or significantly restricting carbohydrates triggers excretion of sodium and potassium and leads to electrolyte imbalance. More recently, adherents of the keto diet have found that getting extra electrolytes from foods or supplements can reduce or eliminate “keto flu,” symptoms that typically appear during the first week or two of a keto diet and, in some cases,

may persist without extra electrolytes. Cancer treatment, kidney disease, and any illness that causes vomiting or diarrhea can also disrupt your electrolyte balance. Symptoms can include fatigue, muscle weakness, cramping,

irregular heartbeat, numbness, tingling, and headaches.

Types of Electrolyte Supplements Gatorade, the first American sports drink, was developed in 1965 to provide

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ELECTROLYTE SNAPSHOT Because they work together, some electrolyte functions overlap, as do some symptoms of a shortfall. When needed, an electrolyte formula can provide a combination of these key minerals. ELECTROLYTE

Sodium

WHAT IT DOES

SYMPTOMS OF DEPLETION

Magnesium

Calcium

maintain fluid balance fluids for normal * Helps * Helps * Necessary balance in the body and electrolytes heart rhythm blood needed for a for * Affects * Ishealthy * Necessary pressure balance of healthy blood essential for acidity and alkalinity pressure * Ishealthy muscle and balance * Helps nerve function electrolytes in transmission * Used of nerve impulses needed for muscle * Iscontraction

for * Necessary healthy function of

for normal * Necessary function of nerves

* Fatigue cramps * Muscle * Weakness * Dizziness * Headaches * Difficulty concentrating * Loss of appetite

cramping * Muscle * Nausea * Confusion * Twitching

electrolytes and carbohydrates for the Gators, the University of Florida’s football team. But few people have the same nutritional requirements as college football players, and there are many supplements that contain little or no sugar, no artificial additives, and different electrolyte combinations. While blood tests can detect electrolyte imbalances and doctors can determine individual needs in the context of medical treatment, no specific dosages or combinations of electrolytes have been determined by scientific studies or medical consensus. Ultimately, the only way to tell which electrolyte supplement will work best for you is a matter of trial and error. Electrolytes come in liquids, powders, gels, and effervescent tablets that are mixed with water. Some contain only a few electrolytes, while others include more ingredients such as vitamin C and other nutrients. In addition, coconut

Chloride

* Irregular heartbeat

Potassium

cramps * Muscle weakness * Muscle * Twitching palpitations * Heart * Confusion

* * *

nerves and muscles Necessary for normal heart rhythm Helps to regulate blood glucose levels Enhances immune function

and muscles

* Muscle spasms

water is a naturally rich source of potassium, with smaller amounts of other electrolyte minerals.

Clues to Your Personal Needs The minerals that act as electrolytes in your body are also essential for other reasons, such as calcium for healthy bones, potassium for healthy blood pressure, and magnesium for more than 300 enzyme reactions in the human body. Their role as electrolytes is another reason why we need them from our diets or supplements. When the weather is heating up or you’re planning extra exertion, your normal levels of the electrolyte minerals will influence whether you need extra electrolyte supplements. If you have an adequate supply before facing a challenge from hot weather or intense activity, your body is more likely to maintain a balance.

product PICKS

Ultima Replenisher Ultima Replenisher Electrolyte Powder

Trace Minerals Research 40,000 Volts! Electrolyte Concentrate

American Health Ester-C Effervescent

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

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theCBDscoop/

USING CBD & HEMP FOR HE ALTH & WELLNESS

Your CBD Questions Answered CBD has gained notoriety for relieving pain, sleep problems, and many other ills, but it’s also surrounded by confusion. To clear things up, here are the answers to some common questions. ///BY VERA TWEED Q: What’s the difference between CBD and marijuana? A: Like all plants, marijuana contains

Q: Is CBD from hemp and marijuana the same thing? A: Theoretically, yes. A pure extract

many components, but two of these are known for their specific effects: THC and CBD. THC produces the hallmark feeling of a high whereas CBD has therapeutic properties but does not produce a high. CBD is also found in industrial hemp, a plant from the same botanical family as marijuana that contains only trace amounts of THC—not enough to produce a psychoactive effect. By law, hemp plants can contain no more than 0.3 percent THC. In comparison, marijuana contains between 8 and 30 percent THC, depending on the plant variety.

of CBD—without traces of any other plant compounds—would be the same, regardless of which plant it came from. However, CBD extracts may contain other plant components, either by design or through contamination. “Full spectrum” extracts intentionally contain multiple plant components that may also be beneficial. Extracts of only CBD may inadvertently contain other plant ingredients if the manufacturing process isn’t tightly controlled. Depending on the extract, one that comes from the marijuana plant may contain a significant amount of THC. Extracts from hemp can’t contain

Q: Where does the CBD in supplements come from? A: The industrial hemp plant is the source of CBD in supplements, creams, gels, and lotions found in health food stores and other retail outlets. In states where marijuana is legal, dispensaries may sell CBD products made from marijuana plants.

significant levels of THC because the plant itself contains only trace amounts.

Q: Can CBD make you fail a drug test? A: It shouldn’t, because drug tests look for THC, not CBD. However, if a CBD product contains enough THC for a test to detect levels, failure is possible. Some CBD products derived from hemp are labelled “0% THC,” and if they come from a reputable company, the product will contain exactly what the label says it does. But the extreme popularity of CBD has attracted some suspect manufacturers. There have been reports of failed drug tests after using a CBD product. One woman who failed a drug test and lost her job is suing a CBD manufacturer whose label falsely claimed that there was no THC in its CBD vape product. In other cases, independent testing has found undisclosed THC in some CBD oils.

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CRANKY BOWELS? FATIGUE? HOW ABOUT

The T he best p prescription is found over the counter. Those suffering from cranky bowels are no strangers to a wide range of symptoms like occasional diarrhea, bloating, constipation, gas, or a sluggish immune response. The cause is often a probiotic deficiency or due to yeast overgrowth. Syntol promotes good digestion and healthy immune function by gently cleansing toxic yeast from the body, delivering probiotic spores and systemic enzymes in its place. The best part is you wonâ&#x20AC;&#x2122;t feel the uncomfortable detox symptoms often found with other formulas.

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

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theCBDscoop To avoid mislabeled products, look for established companies that disclose their testing methods and let you see a Certificate of Analysis from a third-party lab, either on the company’s website or by request. Such manufacturers typically make high-quality products with accurate labels.

Q: Can you take CBD on a plane? A: According to the TSA, agents don’t specifically look for CBD when checking bags, but if they happen to see something labelled “CBD” or “cannabidiol,” they will refer you to a law enforcement officer. It seems that the TSA equates all CBD with marijuana, even if the CBD comes from the hemp plant. For updates on the TSA position, check tsa.gov.

TYPES OF SUPPLEMENTS Some products are called “CBD” while others are labeled as “hemp extract.” Regardless of the name, in supplements, balms, creams, and lotions sold in health food and other stores, the CBD comes from industrial hemp plants that do not produce a “high.” FULL SPECTRUM: Products described as “full spectrum” include additional components that are naturally found in the hemp plant such as terpenes; these products contain other substances that work together for a synergistic effect. CBD “isolates” are strictly CBD. HEMP SEEDS AND OILS VS EXTRACTS: CBD may be extracted from

the stalks, flowers, or leaves of the hemp plant. Supplement labels often state which parts of the plant an extract comes from. In contrast, hemp seeds are a source of healthy fats, but not CBD. The seeds can be eaten whole, and hemp oil made from seeds is available in supplements and as a culinary oil. If you’re looking for CBD from hemp, look for a hemp extract from stalks, flowers, and/or leaves. The Supplements Facts may contain these details. If the product is made from only hemp seeds, it is designed to be a source of healthy fats, rather than CBD.

Did You Know?

Hemp seeds are a source of healthy fats, but not CBD, which is extracted from hemp leaves, flowers, or stalks.

• JULY 2019

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asktheNATUROPATHICdoctor/

ANSWERS TO YOUR HE ALTH QUESTIONS

Is the Keto Diet Right for You?

Emily A. Kane, ND, LAc, has a private naturopathic practice in Juneau, Alaska, where she lives with her husband and daughter. She is the author of two books on natural health, including Managing Menopause Naturally. Visit her online at dremilykane.com.

How to harness the power of this popular eating plan for long-term success ///BY EMILY A. KANE, ND, LAc

: So, I’m trying keto and mostly, I like it. But it seems kind of

restrictive. Isn’t all that fat bad for my heart? Is this the best way to eat forever? —Taylor M., Indianapolis

One important benefit of keto eating is that it gets you off sugar. The average American is addicted to sugar, and most of us don’t even realize it. In fact, sugar may be as addictive as heroin; plus, it’s cheaper and socially condoned. America is the fattest country on the planet with the highest rates

of diabetes. Luckily, many good people are willing to ignore the advertising and make sensible, health-promoting choices for themselves every day. When your fuel comes from goodquality fat, as it does in the keto diet, that feeds your brain, which is made mostly of fat. That’s my favorite part about eating

keto—I can sustain focused thinking for writing or listening to my patients. A sugar- or carb-based diet creates ups and downs of energy because sugar is a short-burning fuel. One molecule of glucose produces about 36 units of the basic fuel (ATP) made inside our cells. By contrast, one molecule of fat produces up to 146 units of ATP. That’s a huge difference! Fat is a long-burning fuel that will provide a steady stream of energy over 8–10 hours. Sugar and refined carbs give a burst of energy that lasts

Healthy Tip!

Unless you’re already an excellent hydrator, you’ll need to drink more water than you’re used to on a keto diet.

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for 2 hours tops. I’m sure you have noticed that a high-carb meal will leave you feeling hungry sooner than a meal that has at least a few tablespoons of high-quality fat.

Keto Rules for Success Before addressing whether keto eating is “forever,” here are a few pointers for successfully experimenting with a high-fat, moderate-protein, low-carb approach to food and beverage choices. Your targets should be to get 70 percent of your calories from fat, 20 percent from protein, and 10 percent from low-starch carbs. Because fat is much more caloric per quantity than protein, the volume on your plate between fat and protein would look about even, if you’re eating, as examples, pure coconut oil and pure-protein egg whites. Most foods are combinations of fat, protein, and carbs of course. But it’s not that hard to keep track of your intakes. You can get an app—try Cronometer or MyKeto—and also use a keto/glucometer. It’s worth it to get it right so you can appreciate what keto eating can do for your brain. To fully implement a healthy keto eating plan, keep these five ideas in mind: Invest in a combo ketone/glucose meter. The ketone sticks don’t give enough specific information. The lancets are super tiny and hardly hurt at all. I prick my toes, which are less sensitive than the fingertips. When your glucose reliably reads under 100 every morning, that’s a good sign. You’re in nutritional ketosis when the ketone reading is 0.5 mmol/L.

➋ It is imperative to drink enough water and replace minerals. This means more water than you’re used to (unless you are an excellent hydrator already) and more complex salt on your food, or even a Sole for first thing in the morning (water infused with Himalayan sea salt).

Invest in a combo ketone/glucose meter. A glucose reading under 100 is a good sign. You’re in nutritional ketosis when the ketone reading is 0.5 mmol/L. of cholesterol, the most important, healing, nutritious fat in the body. You can’t live without it. Your liver makes exactly the amount of cholesterol that your body requires. So eat fat! It’s delicious, nutritious, filling, and won’t jerk your energy and mood around. It’s very pleasant to feel strong and stable for the entire day. My favorite sources of good fats are wild salmon, small tinned fish, ripe avocados, coconut oil, and nuts. Keto food plans can certainly include good-quality red meat and organic dairy products. I personally am pesco-ovo-vegetarian, so I choose to not eat cow or pork products. Some people genuinely feel better eating small amounts of red meat.

➍ Beware of too much protein, which will convert to glucose. You don’t need more than 40–50 grams of protein daily. A bodybuilder will need more but not the average exerciser.

➎ Your microbiome will change when you’re on a keto diet. Help this process along by getting plenty of fiber in your diet (the main food for good bugs). Other ways to support healthy gut flora include bone broth (homemade is best, but there are some terrific commercial brands out there), glutamine, collagen, and my favorite: pickled veggies. Kombucha is a wonderful beverage for creating a happy gut.

➌ Many people have trouble eating

Do You Have to Give Up Nachos Forever?

enough fat on a keto diet because we’ve been conditioned to think that fat is bad. But your brain is made of fat. All your hormones are direct derivatives

Once you’ve spent at least 6 weeks in nutritional ketosis, the benefits will be clear. But can you really give up birthday cake or nachos or toast

forever? Just remind yourself that carbs are addictive, and the five seconds of pleasure pales in comparison to the obvious health benefits of avoiding them. That said, here’s an idea that works for many: I call it the 5-1-1 program. It’s similar to the 5+2 food plan, but a little different:

* For 5 days of the week, eat keto, and * *

make sure you are in ketosis by checking your morning glucose and ketones. One day of the week, follow a 24-hour clear-liquid-only fast. One day of the week, you can eat whatever you want. Hopefully, you will want to continue eating very healthy food—this is one of the most important choices you can make every day—but allow for some rice, or good-quality bread for 1–2 pieces of toast, or a baked yam.

Do you want to look good, feel good, and enjoy a long life in which you maintain a spry body and a highfunctioning brain? Of course you do! Try keto or modified keto eating long term, and just say no to processed carbs. I promise you they quickly become unappetizing. Plan ahead, and make good food choices. This is the single best way to improve and maintain your health. Do you have a question for Dr. Kane? Email it to editorial@ betternutrition.com with “Ask the ND” in the subject line.

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uncommonHERBS/

GET TO KNOW BOTANIC AL S

Meet Fenugreek You’ve probably seen Fenugreek seeds at Indian restaurants, but have you tried the herb in supplement form? There are so many benefits to discover, from easing heartburn to lowering high blood sugar levels to soothing sore throats ///BY KARTA PURKH SINGH KHALSA, DN-C, RH

Fenugreek (Trigonella foenum-graecum), a legume that grows from the Mediterranean to China, is an ancient spice with a bitter flavor. Although rare in American cooking, the seeds are popular in India for pickles and curried dishes. Dry roasting can enhance the flavor and reduce bitterness, and the seeds may also be eaten raw or boiled. Fenugreek leaves are an important food from Western Asia to Northern India, where they’re eaten as a very tasty

vegetable that can be prepared like spinach, added to salads, or dried and used as a spice, which has a maple-like smell and taste.

With its anti-inflammatory properties, fenugreek has been used topically for abscesses, boils, wounds, burns, eczema, gout, and Fenugreek seeds skin ulceration. are popular in Indian Fenugreek for In 2018, a meta-analysis cuisine for pickling and curries. published in the journal Whatever Ails Phytotherapy Research You (Literally!) Fenugreek has been used for reported that consumption more than 2,000 years to stimulate of fenugreek can significantly flagging appetites, as well as for an increase the amount of produced breast assortment of digestive complaints, milk versus a placebo. A 2019 doubleincluding heartburn and gas. Recent blind, randomized trial that tested an animal evidence indicates that it herbal tea containing fenugreek found increases the production of pancreas no adverse events during the 30-day enzymes, and scientific evidence also study or for the first year of an infant’s supports its use for ulcers. life. Certain plant compounds found Gargle with fenugreek seed tea to naturally in fenugreek (sapogenins) relieve sore throats and soothe coughs. can mimic or regulate human steroid Traditional uses for this herb include hormones or hormone precursors. This arthritis, bronchitis, and fevers, and may account for the herb’s traditional as a general male reproductive tonic. use for increasing breast milk production.

Did You Know?

A NATURAL & NON-HABIT-FORMING LAXATIVE Fenugreek seeds are a a bulk laxative— they contain fibers and mucilage that swell up in contact with water, expanding bowel contents and stimulating peristaltic activity. For laxative use, take 0.5–1 tsp. of the freshly powdered herb, followed by additional 8 oz. of water, one to three times daily.

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fenugreek leaves

Some evidence indicates that fenugreek can lower certain stone-forming substances in the kidney, particularly calcium oxalate. Recent discoveries indicate that fenugreek has antioxidant benefits, and that it increases enzyme activity in the liver, so that may be part of its cholesterollowering effect. One study showed significant reduction in total cholesterol and triglycerides with a dose of only 2.5 grams of fenugreek twice daily, which can easily be taken in capsules. In some studies, the fenugreek seed was baked into flat bread or cooked into a soup. Newer research suggests that fenugreek may also have anticancer activity. In one study, cancerous mice injected with an alcohol extract of the seed saw more than 70 percent inhibition of tumor cell growth compared to control animals. The extract was found to enhance immune cell counts and produce a significant anti-inflammatory effect. Since inflammation tends to stimulate cancer growth, this action may help explain the herb’s possible anticancer benefits.

Blood Sugar Control for Type 1 & 2 Diabetics The most researched medical use for fenugreek is in diabetic blood sugar control. Studies demonstrate its benefit in both insulin-dependent (type 1) and non insulin-dependent (type 2) diabetics.

SUN PROTECTION.

Doses as low as 15 mg per day may bring about beneficial outcomes in fasting blood sugar, after-meal blood sugar elevation, and overall glycemic control. In one open study of 60 type 2 diabetics, 25 grams per day of fenugreek led to important improvements in overall blood sugar control, blood sugar elevations after a meal, and cholesterol levels. A different open study showed results with only 15 grams of fenugreek daily. In a small single-blind, controlled study, patients with type 1 diabetes were given either 50 grams of fenugreek or a placebo twice daily for 10 days. The fenugreek group had significant decreases in their fasting blood sugar.

How to Take Fenugreek At the store, you can buy fenugreek seeds in bulk, or find it in capsules, powders, tinctures, and teas. Debittered and defatted preparations are available. For topical use, mix the powder with water to form a paste. Also experiment with this unique herb in the kitchen. With such a rich selection of healing foods to choose from, there should be little problem putting together a menu of delicious medicinal recipes containing this tasty spice. You’ll like making your cupboard into your medicine chest.

Safe and Effective SPF 50 UV Protection

more at betternutrition.com Fenugreek is a star ingredient in many Indian curry dishes. Visit our website to read the fascinating history of curry (search “curry”) and try recipes such as Chana Saag Chickpea Spinach Curry and Chicken Vindaloo.

Karta Purkh Singh Khalsa, DN-C, RH, specializes in Ayurveda and herbalism, and has more than 40 years of experience in holistic medicine. Visit him online at kpkhalsa.com.

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Skin Perfection.

sun protection

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naturalBEAUTY/

PURE INGREDIENTS FOR SKIN & BODY

Native American Beauty Secrets Harness the wisdom and power of indigenous ingredients for healthier hair and skin /// BY SHERRIE STRAUSFOGEL Native Americans were experts at using what nature provided for their medicine cabinet and personal care. No matter where they roamed, they sought out indigenous plants with healing and beauty benefits. The tribes that inhabited the area that is now Sedona, Ariz., were particularly adept at using aloe, agave, juniper, prickly pear, and yucca to care for their skin and hair.

Aloe Desert-dwelling Native Americans used aloe vera gel to expedite wound healing, soothe sunburn, and hydrate skin. Cooling aloe is antimicrobial, antibacterial, antifungal, anti-inflammatory, and it contains antioxidants. Aloe also has phytosterols that help soothe itches and irritation. The bioactive compounds

in the plant are rich in vitamins A, B, C, D, and E as well as magnesium, potassium, and zinc that aid healing.

Agave Best known as the tequila plant, many species of agave thrive throughout the Southwestern desert. Agave nectar is antimicrobial and was mixed with salt by

Did You Know?

The natural compounds that keep desert plants hydrated can work the same wonders on your skin and hair.

1 2 3

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Native Americans to heal skin conditions. Agave’s sugars soften skin and lock moisture inside hair. These sugars form complex bonds with internal proteins to add strength, resiliency, and elasticity to skin and hair.

Prickly Pear Native Americans ate the prickly pear and used oil from the fruit’s seeds to help strengthen skin and hair. The oil contains twice as many proteins and fatty acids as argan oil, and is rich in vitamin E, making it an excellent remedy for damaged or mature skin and dry hair. Linoleic and oleic fatty acids help moisturize and restore skin’s elasticity. The vitamin K in prickly pear helps to brighten dark spots and undereye dark circles.

Quench parched skin while you cleanse with Andalou Naturals Coconut Water Firming Cleanser. Prickly pear seed oil hydrates and nourishes dry, depleted skin, helping minimize wrinkles and hyper-pigmentation for a lifted, firmer look. Enzymes, vitamin C, and coconut water electrolytes in this foaming cleanser gently remove dirt, impurities, and dull surface cells.

Revive and soothe your skin with John Masters Organics Rose & Aloe Hydrating Toning Mist. Aloe helps skin retain moisture, and Damascan rose water, white tea, and gotu kola tone and clarify while calming redness and irritation. Use on clean skin to tone or mist over your finished makeup to set and refresh.

Revitalize your hair and scalp with therapeutic Desert Essence Tea Tree Replenishing Shampoo and Conditioner. Yucca and eucalyptus help reduce flaking and add moisture and shine to dry, dull hair. Tea tree oil cleanses without stripping hair’s natural oil, while peppermint oil soothes the scalp. The addition of South American murumuru butter in the conditioner removes tangles and minimizes breakage.

Detox from daily pollution with Abra Therapeutics Grapefruit & Juniper Cellular Detox Lotion. Detoxifying juniper berry and root extracts of burdock, comfrey, dandelion, and ginseng protect skin from free radical damage caused by air pollution. Essential oils of grapefruit and juniper tone and refresh skin.

Get glistening skin from head to toe with FarmHouse Fresh Agave Nectar Ageless Body Oil. Agave, soybean, and sweet almond oils are paired with extracts of sandalwood, barley, and Phellodendron amurense bark to help skin retain moisture. Use this light oil immediately after showering for soft, scented skin that doesn’t feel greasy.

Juniper Native Americans discovered that juniper berries produce a stimulating, astringent, and detoxifying oil. They used it to remove impurities. Today, juniper oil is a key ingredient in detox skin products. It can balance oily skin and open blocked pores and keep them clear. Juniper improves circulation and reduces swelling, making it an ideal ingredient in massage oil.

Yucca

Native Americans used the juice from the yucca root to make soap and shampoo because of its ability to lather. Since it’s packed with vitamin C and other antioxidants that soothe and nourish the skin and scalp, they also used it to treat ailments from acne to hair loss. Yucca is also anti-inflammatory, antibacterial, and detoxifying.

QUIET MIND Traditional Native American healing treatments inspire the massages and integrative therapies at L’Apothecary Sedona Spa at the tranquil, creek-side L’Auberge de Sedona in Arizona (lauberge.com). Their “Quiet Mind” treatment helps turn off mental chatter to better experience a deeply relaxing massage. Desert-blooming bird of paradise and other indigenous botanicals in the massage oil support letting go of distraction and dissolving muscle tension. Guided meditative breathing accompanied by gentle facial acupressure helps calm the mind.

Sherrie Strausfogel is the author of Hawaii’s Spa Experience: Rejuvenating Secrets of the Islands (the first book to feature aromatherapy in its pages). Based in Honolulu, she writes about beauty, spas, health, cuisine, and travel. Her work has appeared in more than 100 magazines, newspapers, guidebooks, and websites. JULY 2019

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How a Low-Glycemic High-Protein Diet Changed My Life Wendy lost over 60 pounds, dropped eight pant sizes, and started living lighter.*

“

I can’t even describe it. I feel like a whole new person. You feel that you can look at yourself in the mirror and say wow, “I look really good. I feel great.” - Wendy Carpenter

endy had tried everything. Name a diet, she’s tried it. Individually measuring out all her food, 21-day resets, points-based dieting. Nothing worked. Nothing was ever successful. “I didn’t care what I was eating,” she says. “Of course, I tried to eat healthy. But if I was hungry and there was a fast food place to go to—I would go in and get a cheeseburger. I wasn’t really watching what I was eating. And I wasn’t exercising.” Then she spent the 4th of July weekend with her brother last summer. His girlfriend was Before spreading the gospel of Almased (the low-glycemic high-protein dietary supplement). “Wendy should try it,” she said. “I had never heard of Almased in my life,” Wendy recalls. “I was there visiting, and we were talking about how I wanted to lose weight since I was at the heaviest I had ever been.” Wendy started Almased with a two-week fast on July 7, 2017. Her life has improved every day since. *Results are not typical. Individual results may vary based on starting weight and program adherence These statements has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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The day she started she was 204 pounds; her goal was 140. To motivate herself when she started, she put a picture on her refrigerator of herself at 204 pounds. “When I looked at that picture, it just gave me the drive and the motivation to stick with it,” she says fondly. Wendy didn’t just hit her goal of 140 pounds—she passed it, losing 66 pounds and dropping eight pants sizes. She still does her Almased shakes for breakfast, but she’s learned to love eating healthy along the way. Losing weight from Almased was the positive reinforcement she needed. Pretty soon, Wendy was living lighter. “I can’t even describe it. I feel like a whole new person,” she says. “You feel that you can look at yourself in the mirror and say wow, “I look really good. I feel great”. Everything around you just kind of falls into place.” Wendy says that losing the weight with Almased has made her feel like a better person, better friend, better coworker, and a better mom. She feels good about herself and that’s reflected in her work and life. But it’s not just the weight. With Almased she feels empowered to eat healthier than she did when she was trying to, well, eat healthy. When she dieted in the past, it would work for a few weeks then she’d go back to her normal habits and eventually put on the weight she lost. No longer. “So for instance, last night I went to an ugly sweater holiday party,” she says, laughing. “They had brownies and cookies and lots of sweets. The old Wendy would have had about five cookies and three brownies. But the new Wendy? “I had half of a brownie. And that’s the thing about Almased. It helps me with my cravings so that I don’t want four brownies.”

ScientiﬁcallyProven Metabolism Boost

Lose weight. Burn Fat. 1 | What is Almased? Almased is the low-glycemic high-protein (LGHP) meal replacement and dietary supplement. This unique multi-protein formula is created from different sources to fit the amino acid profile the human body needs for optimal function as exactly as possible. The bioavailability of amino acids and bioactive peptides (such as lunasin) is increased by a special process using active enzymes from natural sources. This makes the Almased Weight Loss PhenomenonTM possible! 2 | How does Almased work? The proof: The University of Alberta in Edmonton, Canada tested the low-glycemic

Almased’s Very Berry Shake Recipe

high-protein Almased. What they found was that 50 grams of Almased increased the basal metabolic rate (the energy consumption without doing anything) remarkably compared to a healthy standard diet. The difference is equivalent to 30 minutes on the treadmill! 3 | Following Almased’s Diet: The Figure Plan — an easy-to-follow four-phase meal replacement shake program that leads to effective weight loss and fat burn. For a FREE download of The Figure Plan or for shakes recipes and to learn more about Almased, visit figureplan.com/BN07C

Inspired by Wendy’s story? Almased, the low-glycemic high-protein dietary supplement is available at many health food stores. A free diet plan is under the lid of every can. For questions, call toll-free 1-877-256-2733.

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Summer MAKE YOUR

SUN-SAFE We have the clear-cut prescription for sun protection— use the right sunscreens, eat more skin-friendly foods, and safeguard your body with key supplements By Lisa Turner

ove—and fear—the sun? Welcome to the club: we’re all confused. In a survey by the American Academy of Dermatology, 75 percent of Americans said they would do anything possible to prevent skin cancer. Yet fewer than half of Americans use sunscreen regularly. And sunscreen may not be the panacea we’d hoped. While the use of sunscreens and blocks has increased dramatically since the 1980s, skin cancer rates are higher than ever. Some researchers suggest that we’ve gone too far in fearing the sun. While it’s true that overexposure to the sun can damage the eyes, contribute to premature aging, and increase the risk of skin cancer, a healthy dose of sunlight also enhances overall mood and promotes the production of melatonin, a natural hormone that improves sleep and slows the aging process. Sun exposure also prompts the body to produce vitamin D, which supports immune function, maintains healthy bones, enhances cardiovascular health, and protects against cancer. But sunscreens can reduce the body’s production of vitamin D by as much as 99 percent, and some studies suggest that by diminishing vitamin D levels, sunscreens are ironically increasing skin cancer risk. Moreover, studies show that vitamin D supplements aren’t a substitute for vitamin D produced by the body in response to sunlight. And while the American Academy of Dermatology says there’s no safe exposure to the sun, some researchers say that the benefits of natural vitamin D are so great that “the message of sun avoidance must be changed to acceptance of non-burning sun exposure.” In general, you’ll need 15–30 minutes of midday sun several times a week to ensure for the body’s vitamin D needs. How to optimize vitamin D levels and the benefits of the sun, while minimizing aging, skin damage, and cancer risk? Try these nine easy ways to make your summer sun-safe:

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1 DON’T BARE IT ALL.

To protect your skin, skip the skimpy bikini and choose lightweight coverups that help filter sun’s damaging rays. UPF (ultraviolet protection factor)-rated clothing is ideal, especially if you’re engaged in summer sports or spending time in the water. Or choose simple clothing in bright colors. In general, the darker or more vivid the color, the greater the protection, but even light-colored fabrics can minimize burns. And wear a hat; a big, wide-brimmed one protects face, neck, and eyes.

2 SHIELD YOUR EYES.

Too much exposure to UV light can damage the eye and increase the risk of cataracts, growths on the eyes, and even ocular melanoma, a type of eye cancer. Sun damage can happen at any time of year, not just summer. To protect your eyes, wear wide-brimmed hats and sunglasses, even when you’re napping (the thin layer of skin on the eyelids won’t protect your eyes from the sun). The American Optometric Association recommends shades that screen out 75–90 percent of visible light and offer 99–100 percent protection against UVA and UVB rays. The frames should fit close to eyes and contour to the shape of your face to prevent exposure to UV rays from all sides. Wraparound styles are best.

An FDA update in February noted that chemical sunscreen ingredients needed more research before they could be generally regarded as safe. On the other hand, physical sunscreens contain zinc oxide or titanium dioxide, minerals that sit on the surface of the skin and act like a shield to deflect the sun’s rays, rather than being absorbed by the body. The FDA’s new sunscreen regulations say only zinc oxide and titanium dioxide are generally recognized as safe and effective. Choose a natural formula that’s free of parabens, petrochemicals, synthetic fragrances, and other potentially harmful chemicals.

4 SEEK THE SHADE.

A beach umbrella, covered pavilion, or even a big, shady tree can protect skin from sun damage and aging—especially if you’re lounging by the pool with a paperback. If you’re more inclined toward volleyball, hiking, or other summer activities, take frequent shade breaks, especially between the hours of 10 a.m. and 2 p.m., when sun’s rays are the most intense. But also know that UV rays are reflected off pool water, sea foam, sand, and even concrete—so you can still burn in the shade. And don’t be fooled by an overcast day: up to 80 percent of UV rays still pass through clouds.

3 KNOW YOUR SUNSCREEN. 5 EAT FOR SUN PROTECTION. The best kind of sunscreen is water-resistant with broad-spectrum protection against both UVA rays (the ones that age skin) and UVB rays (the ones that burn). An SPF of 30 is best; ultra-high SPF products only filter out about 1 percent more UV light. There are essentially two kinds of sunscreen: chemical and physical/mineral. Chemical sunscreens use ingredients such as oxybenzone and avobenzone to absorb UV rays. The problem: some of these chemicals are potential endocrine disruptors, and a recent study in JAMA found that four of them—avobenzone, oxybenzone, ecamsule, and octocrylene— enter the bloodstream at levels high enough to trigger a government safety investigation after just one day of use.

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Certain foods minimize sun damage and protect against UV rays. The best: ❱ Green tea is rich in polyphenols that inhibit skin cancer; topical green tea also has a protective effect. ❱ Cruciferous vegetables such as broccoli, kale, cabbage, and arugula mitigate oxidative damage to the skin from sun exposure. ❱ Peppers, strawberries, broccoli, and citrus fruits are high in vitamin C to help protect against skin damage from the sun. ❱ Tomatoes, papaya, watermelon, pink grapefruit, and persimmons contain lycopene, which protects against the development of UV-induced cancer and may also reduce the risk of sunburn. ❱ Olives contain oleuropein, a compound

❱

that helps protect against sun-induced skin damage and cancer. Red cabbage, blueberries, and red onions are rich in anthocyanidin antioxidants that inhibit skin damage and cancer from UV exposure. Carrots, mangos, sweet potatoes, and dark leafy greens are high in beta carotene to protect skin cells from UV damage.

COSMETICS WITH SUNSCREENS. 6 CHOOSE

Sunscreens aren’t just for poolside or beach vacations. Look for cosmetics laced with sunscreen for all-day, every-day protection. To protect your face from dark spots, wrinkling, and other signs of aging, apply a layer of SPF-fortified lotion and pat an SPF eye cream around eyes; focus on the outer corners where crow’s feet begin, and don’t forget the area just under brows—especially susceptible to burning and damage. Then choose a sunscreen-fortified foundation or use a tinted SPF moisturizer or brush-on powdered bronzer. And keep delicate lip skin from burning with an SPF balm.

7 TREAT BURNS PROMPTLY.

If, in spite of your best efforts, you still end up burned, act fast. Get out of the sun the second you notice skin getting pink or red, and hop into a cool shower or bath to minimize redness. Then slather on moisturizer to trap water in skin and ease dryness. Look for products with aloe vera. Studies show that it delays progressive damage, accelerates healing, and reduces inflammation. Keep aloe vera gel in the fridge for instant cooling relief. Lavender oil and calendula have also been shown to reduce inflammation and promote healing.

FOR SUN PROTECTION. 8 SUPPLEMENT

Certain nutrients can protect your skin from damage. ❱ OMEGA-3 FATTY ACIDS inhibit COX-2 (a chemical that promotes skin cancer progression), reduce DNA damage that can lead to skin cancer, and protect against signs of aging, wrinkle formation, and thinning of skin from UV exposure.

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❱ POLYPODIUM LEUCOTOMOS, an extract

❱

from ferns, can reduce UVA-related damage and protect against wrinkling, brown spots, sunburn, and skin cancer. PYCNOGENOL, from the bark of the European coastal pine, significantly improves skin hydration and elasticity and can combat hyperpigmentation from excessive sun exposure. VITAMIN E prevents free-radical damage, has anti-inflammatory actions, and protects against UV-related skin damage. It’s especially effective when combined with vitamin C.

❱ SELENIUM has been shown to reduce

cancer cell progression in several cancers, including skin cancer.

SUNSCREENS THE RIGHT WAY. 9 USE

Even the best sunscreen won’t work if you don’t apply it properly or often enough. Use enough to generously coat all exposed skin, and apply about 20 minutes before you head outside, especially if you’re using a chemical sunscreen—they need time to be absorbed into the skin to work. Don’t forget sensitive or hard-to-reach

areas such as lips, the tops of your ears, around the eyes, the backs of your legs, and even your scalp (especially if your hair is parted or thinning). No matter what the SPF, reapply your sunscreen every two hours—more often if you’re swimming or sweating, even if you’re using a water-resistant formula. They’re just that: resistant, not waterproof (the FDA banned the terms “waterproof” and “sweat-proof” from sunscreens). Lisa Turner is a chef, food writer, product developer, and nutrition coach in Boulder, Colo. She has more than 20 years of experience in researching and writing about nourishing foods, and coaching people toward healthier eating habits. Find her at lisaturnercooks.com.

Must-Pack Travel Products

Finally, your summer vacay is here! Whether you’re heading to an exotic locale or planning a nearby camping trip, use this product guide to stay well wherever you wander. Pack It! Natural Factors Travel Biotic BB536 Probiotics are the ultimate “don’t-leavehome-withoutit” remedy. Your digestive and immune systems will thank you. Look for “no refrigeration required” on the label.

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Pack It! Life-flo Pure Magnesium Oil (travel size) Topical magnesium can help you relax and get a good night's sleep—two vacation necessities. Overdid it walking or hiking? Magnesium is also great for sore muscles.

Pack It! Garden of Life mykind Organics Elderberry Immune Gummy Elderberry has been shown to reduce cold symptoms and duration among air travelers, according to a study in the journal Nutrients. It tastes great, and it protects against annoying colds? Thumbs up!

Pack It! Life Extension VenoFlow Pycnogenol, an extract of French maritime pine bark, has been shown in multiple studies to help reduce edema and the risk of deep vein thrombosis (DVT) on long flights, especially when combined with compression stockings.

Pack It! Bluebonnet Nutrition EarthSweet Chewables Melatonin It’s hard to sleep when you’re not in your own bed, not to mention when you’re in a totally different time zone. Melatonin can help you fall asleep, stay asleep, and allow your body to adjust to a new time zone.

Pack It! Quantum Health Buzz Away Extreme Towelettes People may tell you that DEET is the only effective way to ward off pesky mosquitoes and ticks. Not true! Essential oils, such as citronella, geranium, lemongrass, and cedarwood, offer potent protectionfor all your outdoor adventures.

Pack It! Mushroom Wisdom Maitake EZ Spray Maitake is one of the best all-around immune tonics. It has been shown in numerous studies to support immune health in a variety of ways. Simplify things with a spray form.

Pack It! Derma E Mineral Sunscreen Powder and Badger Clear Zinc Oxide Sport Sunscreen SPF 35 Here’s the gist of it: Buy sunscreens made with minerals—zinc oxide, titanium dioxide, or a combination of the two. When traveling, bring one product for your face (try a tinted powder for a fresh glow!) and one for your body.

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ESSENTIAL GUIDE TO

essential oils 8 scents you can’t live without By Lisa Turner

ore than just fragrant, essential oils have been used for thousands of years M to treat a wide variety of ailments, and modern

research shows they have proven, measurable effects on a range of conditions—from skin irritations to mood disorders. There are dozens of oils, so choosing the right ones can be overwhelming. We’ve compiled some of the best-researched selections for a variety of needs. Stock up on these eight essentials. LAVENDER. From Lavandula angustifolia, a flowering plant native to the Mediterranean, lavender has long been used for a variety of skin conditions, including burns, cuts, and acne. It’s also known for its ability to promote relaxation and sleep, and fight depression. In one study, inhaling lavender combined with chamomile and neroli significantly reduced anxiety, and improved sleep quality and duration. In other studies, sniffing lavender increased slow-wave sleep patterns associated with deep sleep, an effect that was pronounced in women.

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For stress relief and restful slumber, combine lavender with chamomile, neroli, clary sage, rose, or bergamot. Sprinkle it on pillows, spray it in your bedroom, or keep a bottle in your bag for a quick sniff during stressful times.

➋ TEA TREE OIL. From Melaleuca alternifolia, a tall shrub native to Australia, tea tree oil has proven antibacterial and antiviral properties and can protect against C. albicans overgrowth (yeast infections). Studies show that applying tea tree oil to wounds and skin irritations helps fight infections, reduces inflammation, and speeds healing. It’s also an excellent topical remedy for acne. Tea tree oil isn’t safe to ingest, so use it topically or as a mouthwash. For breakouts and acne, dab a drop of tea tree oil directly on zits to clear them up and soothe redness. To ease inflammation and speed wound healing, dilute tea tree oil with coconut oil and smooth over skin. For oral candida, add a few drops to a glass of water, then swish and spit. You’ll also find tea tree oil in vaginal suppositories for yeast infection relief.

➌ PEPPERMINT. Distilled from Mentha piperita, a hybrid plant that grows throughout Europe and the United States, peppermint oil is traditionally used to improve digestion, treat respiratory ailments, promote energy, and enhance mood. It also has significant antimicrobial, antiviral, and anti-inflammatory properties, and studies show that it can relax the gastrointestinal tract, ease irritable bowel syndrome (IBS), and relieve nausea and abdominal pain. Other studies show that peppermint boosts memory, increases alertness and energy, reduces sleepiness, and improves cognitive and physical performance. For nausea or indigestion, blend a few drops with a tablespoon of honey or agave, then add to hot water and sip as a tea. For instant energy and alertness, sprinkle peppermint oil on a handkerchief, or take a sniff directly from the bottle.

➍ EUCALYPTUS. A type of evergreen tree native to Australia, eucalyptus (Eucalyptus globulus) has powerful antibacterial, antiviral, and anti-inflammatory effects, and can improve immune response. Eucalyptus oil is traditionally used for respiratory ailments, and studies show that it’s effective in easing bronchitis, sinusitis, asthma, chronic obstructive pulmonary disease (COPD), and other conditions. To open sinuses and clear congestion, add a few drops to a pot of steaming water, lean your face over the pot (don’t get too close, to avoid burning skin), cover your head with a towel, and inhale deeply. Or add a few drops to a diffuser; combine it with oregano, tea tree, thyme, or rosemary for extra pathogen-fighting potential.

➎ ROSE. Usually made from the Damask rose (Rosa damascena), rose oil comes in several forms. Rose otto is the essential oil derived by steam or water distillation of rose petals; the water liquid

that remains is called rose hydrosol. Some rose oils are extracted using a solvent, yielding what’s called rose absolute. While all are common in aromatherapy, rose otto is the preferred (though more expensive) form. Traditionally used to ease stress, soothe grief, and calm anxiety, rose oil is also considered an aphrodisiac, lifting mood and improving libido. It’s an excellent essential oil for skin conditions, especially dry, sensitive, or mature skin, and can also help tame acne and blemishes. To soften, smooth, and heal skin, add a few drops to your regular moisturizer, or dilute one-to-one with sweet almond oil and apply directly to skin. Or inhale right from the bottle to relieve sadness and improve mood.

➏ LEMONGRASS. From Cymbopogon citratus, a tropical plant native to South Asia, lemongrass is rich in flavonoids and phenolic compounds that have potent antibacterial, antifungal, and anti-inflammatory properties. Studies show that it can reduce skin inflammation, treat infections, heal wounds, and control bacterial growth, and is helpful even against drug-resistant bacteria. It’s also been shown to help relieve arthritis pain, reduce gingivitis, improve oral health, and calm anxiety when inhaled. For inflammation and joint pain, add lemongrass oil to sweet almond oil or jojoba oil and massage into skin. Add a few drops to warm water and use as a mouthwash, or inhale directly from the bottle to ease anxiety and boost mood.

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➐ CLOVE. Derived from the clove plant (Syzygium aromaticum) native to Indonesia, clove oil is one of the richest sources of eugenol, a compound with powerful analgesic and antiseptic properties. It’s traditionally used to treat infections and relieve pain, and for its instant numbing effect in toothaches. Studies show that eugenol helps protect against C. albicans, E. coli, and other pathogens. It’s extremely effective in fighting athlete’s foot and ringworm, and can ease itching, calm inflammation, and tame acne. Clove oil is also a powerful tool for overall dental care, and studies show that it relieves tooth pain, inhibits decalcification of teeth, and kills oral pathogens. For candida and other infections, add a few drops of clove oil to warm water and use as a mouthwash, or use whole or ground cloves in a tea. To soothe skin conditions, dilute clove oil with coconut or jojoba oil. For tooth pain, put a few drops on a cotton swab and apply directly to the affected tooth for instant relief.

ROSEMARY. From the Rosmarinus officinalis plant, an aromatic shrub related to the mint family, rosemary essential oil is traditionally used for its mood-boosting and memory-enhancing effects. Studies show that inhaling rosemary can increase cognition, concentration, memory, and recall. It can also improve accuracy and performance on mental tasks. Rosemary also appears to bind to heavy metals, which have been associated with amyloid plaques in the brains of people with Alzheimer’s, and inhaling rosemary and other essential oils may improve brain function in people with dementia and Alzheimer’s. It’s also excellent for improving mood, increasing energy, and reducing stress. In one study, people who inhaled rosemary had lower levels of the stress hormone cortisol. To enhance memory and cognitive performance, combine rosemary with lemon, lavender, or orange oil in a diffuser. For instant energy and mood-boosting, sprinkle a few drops on a handkerchief or take a whiff right from the bottle.

ESSENTIAL TIPS: how to use oils

Essential oils are used in one of three ways: inhaled, applied directly to the skin, or ingested. In general, inhalation is best for mood effects, such as stress relief or energy boosting. For skin conditions, topical applications are most effective. Some ways to use them: ❱

For inhalation: Combine essential oils with water in a spray bottle and spritz your room. Or use a diffuser—a small device that disperses scent via steam. Spray essential oils on your pillowcase, add to a sink or pot of warm water to steam your face, or sprinkle a few drops on a cotton ball, handkerchief, or tissue and inhale. You can also take a whiff directly from the bottle. Just be sure not to touch your nose to the opening, and don’t exhale into the bottle—moisture degrades the oils.

❱

Topically: Add a few drops to a carrier oil, such as jojoba, sweet almond, or coconut oil. You can also sprinkle essential oils into bathwater, use in compresses, mix with your regular moisturizer or, in some cases, apply directly to skin. Most should be diluted to avoid irritation, unless you’re using a cotton swab to apply directly to a blemish, insect bite, or sore tooth.

❱

For systemic relief of nausea and digestive issues, and to heal candida: Use a few drops in teas; they won’t mix with water, so stir a few drops into a tablespoon of honey or agave, then add to hot water. Some essential oils, including cypress, eucalyptus, birch, white fir, and cedarwood, should never be ingested. Check the bottle first before consuming essential oils.

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

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thewiseFATBURNER/

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

Five Days to Fabulous Discover the high-fat fast track to visible transformation ///BY KAT JAMES So, the big event is coming. The reunion. The wedding. The presentation. What if I told you that strategic nutrition could have you looking noticeably healthier, sexier, and, yes, younger—in a matter of days. Read on for the most powerful nonsurgical, DIY transformation guide ever. How do I know? Because it was once my job to make celebrities look younger and healthier, superficially, in a couple of hours. But after being forced by a health crisis to figure out my own do-or-die cellularlevel Rubik’s Cube, I can now help others do in a matter of days what took me decades to piece together. Check out celebrity trainer Shianne Lombard’s inside and out transformation after only five days (at right).

De-puff and De-bloat Basics It might seem counterintuitive in our fat-averse society, but the key to a super slimdown is to cut carbs and eat more fat. Skip those sweet beverages and fruits. Switch to sea salt if you haven’t already (it doesn’t cause the water retention or sodium/potassium imbalance that regular table salt does). Eat a little sauerkraut every day. And take a multi-strain probiotic to reduce bloat, calm cravings, nourish skin, and even out blood sugar swings. Avoid brined, or sodium-packed foods such as feta, olives, pickles, and Parmesan to reduce fluid retention. And avoid foods you’re sensitive to, of course. This will minimize digestive and skin flare-ups. Regarding hydration, don’t shy away from water or sea salt, thinking they will bloat you. Just the opposite is true. Plenty of pure water and sea salt help allow your tissues to hydrate normally, affecting skin texture and eye health. Sea salt rarely throws off sodium/potassium ratios like table salt does, so water retention is rarely an issue. In

What a difference five days makes: Kat James’ finishing makeup touches enhance a much deeper health transformation in Shianne Lombard, who was a trainer from season three of The Biggest Loser. Read Shianne’s whole story by searching “Resolution Reboot” at betternutrition.com.

fact, the lack of the electrolytes found in sea salt can cause bloat, not to mention a lack of energy, concentration, and ability to hydrate your tissues with the water you do drink.

The Sleep Gatekeeper to Rapid Anti-Aging in Days Sleep issues can make or break your Five Days to Fabulous plans. Increasing fat intake a bit (but only once you’ve lowered your carb intake) will often deepen sleep quickly. Coffee and alcohol, even if you feel like it makes you relax at first, generally interfere with deep wave sleep and worsen the adrenal issues that affect sleep quality. A number of other factors such as anxiety, pain, negative brain chatter, and irregular circadian rhythms can be helped greatly by changes in diet and nutritional supplementation (see list, p. 40). Sleep apnea is a major thief of beauty and metabolic health. Strategic supplementation and even topicals can help. And limiting your carb intake helps

reduce the swelling that is often a major contributor to sleep apnea, in addition to reducing other sleep deterrents such as pain, hot flashes, and acid reflux. A lack of sleep-defending boundaries with children, pets, or even your spouse, could be building your belly fat each day while harming your adrenal (and thus, thyroid) functions. It also causes cravings for caffeine and/or sugar, so it pays to lay down some sleep time rules, even if they’re only temporary. It’s amazing how changes can be successfully made if we tell ourselves “it’s just for a few days.” Other simple hacks that can help bring on deeper sleep include ear plugs, white noise machines, a better pillow or mattress, and reducing electronic device use. Total darkness during sleep and using blue light filtering apps such as Iris can make a great difference. Shoot for shuteye by 10 p.m. or earlier on your 5-day lead-up.

Inside-Out, Swift Skin Transformers Will Also Brighten Your Eyes These dietary changes can also revive the glow in your skin and your eyes. Switching

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thewiseFATBURNER from processed to whole, lower-carb and higher-fat foods can brighten your coloring quickly, due to reduced inflammation. Eventually, you may want to adopt a very-low-carb/very-high-fat regimen for the long-term, but hold off until your big event is over, or you may have a couple of ill-timed, low-energy transitional days. So for now, continue eating low-sugar fruits, beans, or a little quinoa each day to stay energized. Ditto with quitting coffee. Five days ahead of your event is not the time. You can delve deeper and get to the root of your sleep and energy issues afterward, when you have time to carefully and comprehensively execute a full regimen. In the meantime, taking fish oil, evening primrose oil, and hyaluronic acid can change the feel and look of your skin and the brightness of your eyes in a matter of days. Drinking lots of water will help those supplements work their magic. Speaking of pure water, another little hack that changes skin and hair texture in a couple

of days—more than any serum—is a good chlorine-filtering shower water purifier.

Days Before: Make Your Hair Youthful-Looking If you’re really going for a bit of reverse aging, cover those greys with a low- or no-PPD natural color from your health food store. Make sure your cut is flattering. For most women, a few long, skillfully executed “icicle-shaped” layers can help frame the face and soften or lift flat or heavy areas, and an inverted overall shape will generally take years off when compared to a straight-across, or “A-shaped” cut. Very long hair can be quite aging, so if you’ve just “always” avoided splurging on a professional cut at a higher-end salon, a special event merits an appointment with a true professional. Smooth the hair first with an ionic blow drying and large round brush, followed with a hair type-specific shine serum and, if possible, a straightening iron, which can also be used to add wave or curl.

The Morning of the Event: Run Hot and Cold (Water, that Is) Epsom salts and magnesium flake baths are great for sore or creaky joints. Seaweed flakes are also a great option. A hot (though not too hot) washcloth on your face, alternated with very cold water, will shunt blood back and forth. Using a gentle rolling motion (or even a jade face roller) under the eyes is a great way to drain fluid and reduce under-eye puffiness.

ADDITIONAL PRODUCTS FOR QUICK INSIDE-OUT TRANSFORMATION Supplements that can help speed your radiance revival:

* MELATONIN, 5-HTP, and CBD address

* ADRENAL FORMULAS WITH

ADAPTOGENS AND GLANDULARS

(for the ultra-stressed), such as Adrenal Support by Vital Nutrients, can reduce stress and belly fat. SEAWEED, VITAMIN C, PEPTIDE, and HYALURONIC ACID SERUMS such as those by Evan Healy, MyChelle, Mad Hippie, Derma E, and Hyalogic can be layered (use hyaluronic last, while skin is still moist), to plump and rejuvenate skin.

* TOOTH-RESTORING AND WHITENING

PRODUCTS such as Xlear Spry (daily

more on betternutrition.com As a former celebrity makeup and hair artist, James knows the tricks and trades for a super-natural glow. Get her advice for the most natural, “you, only rested and healthy” results, including how to use fluid foundation, the right way to fill in your brows, and the one-size-fits-all blush shade.

sleep rhythms, pain/depression, or mood and negative chatter. Countless other sleep boosters exist on vitamin store shelves. Find what works for your specific sleep issues. FACIAL ANTI-WRINKLE PATCHES, such as those by Andalou Naturals, Frownies, or Earth Therapeutics Facial, can give amazing results in a short amount of time. L-TYROSINE and IODINE can increase energy, thyroid function, and weightloss speed.

care and mints) and Cali-white (paint on teeth) are great daily and pre-event tools, respectively. A white smile can take ages off of your appearance. TIMED-RELEASE MAGNESIUM can give you the optimal energizing, yet calming, effects (and excellent musclecramp relief for deeper sleep) without the digestive distress sometimes caused by magnesium supplements.

Kat James has been called “a master of self-transformation” by SELF magazine in response to her self-guided, recovery from liver, autoimmune, and eating disorders. Her controversial and pioneering dietary method—now recommended at top neurology, fertility, functional medicine, and even dental clinics—has left countless success stories in its wake and been featured at top spas and institutions such as Omega Institute and Canyon Ranch, as well as on “Today,” Fox, and PBS, among others. Learn more about her upcoming retreats at informedbeauty.com or by calling 877-54-TOTAL. Listen to her Sirius XM radio show Saturdays on chanel 131 (Family Talk).

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eating4HEALTH/

FOODS & ME ALS THAT HE AL

Seven Foods to Prevent UTIs Fight back against invasive bacteria with these dietary remedies

///BY LISA TURNER

Cranberry juice may help prevent UTIs by keeping bacteria from adhering to the lining of the urinary tract. Though study findings are mixed, many studies show that cranberry juice can decrease the recurrence of UTIs. And a meta-analysis of seven clinical trials published in the Journal of Nutrition found that cranberry reduced the risk of developing a UTI by 26 percent in healthy women. Because most cranberry juice drinks are loaded with sugar, stick to cranberry concentrates mixed with water or use the whole fruit. Recipe Tips: ❱ Sweeten cranberry juice concentrate with a little honey or stevia, then mix with cherry juice, sparkling water, and a squeeze of lime. ❱ Chop whole cranberries with a food processor, then combine with minced red onion, mango cubes, cilantro, and a squeeze of lime for a zesty salsa. ❱ Add chopped cranberries, pumpkin seeds, and garlic to cooked brown rice.

Grilled Cinnamon Peaches Serves 4

This simple, summery treat combines UTI-healing peaches and cinnamon with Greek yogurt— rich in probiotics that can help prevent infections. To pit peaches, cut them lengthwise and twist the halves, then use a melon baller to carefully remove the pit. 4 peaches, halved and pitted 1 Tbs. coconut oil, melted 1 Tbs. cinnamon, plus additional for garnish

1 cup plain full-fat Greek yogurt Honey (optional)

1. Preheat grill to medium. 2. Lightly brush cut sides of peaches with coconut oil and sprinkle with cinnamon. 3. Place peaches, cut side down, on grill. Grill for 4–5 minutes, depending on ripeness of

peaches, until just softened. Don't move the peaches during grilling, to keep them from sticking and ensure good grill marks.

4. Carefully flip peaches over and grill the other side for 3 minutes, until tender. 5. Remove from pan and arrange on a platter. Spoon Greek yogurt into centers of peaches and drizzle with honey, if desired. Sprinkle with additional cinnamon and serve hot.

Per serving: 170 cal; 7g prot; 7g total fat (4.5 sat fat); 21g carb; 10mg chol; 20mg sod; 4g fiber; 17g sugar

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

Urinary tract infections (UTIs) are painful, disruptive, and all-too-common: more than half of adult women have had a UTI, and many women have several recurrences every year. It happens when bacteria travel into the urethra, the duct through which urine passes. Women are more susceptible because the urethra is shorter than in men, but guys can get them too. Left untreated, UTIs can have serious complications, including recurrent infections, urethral narrowing, and kidney damage. While UTIs may not be completely avoidable, dietary choices can reduce your risk. Drink plenty of water, and try these seven anti-inflammatory, antibacterial, and immune-boosting foods to protect your insides.

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➋ Cinnamon has long been used for its antibacterial properties. It's rich in compounds that reduce inflammation and hamper the growth of bacteria and other pathogens. Some studies show that cinnamon compounds prevent the colonization of E. coli, the bacteria responsible for most UTIs, in the bladder and urethra. Because it's also an anti-inflammatory and can help relieve pain, cinnamon may also ease some of the discomfort associated with UTIs. Recipe Tips: : ❱ Combine cinnamon sticks, sliced ginger, cardamom pods, and vanilla bean in a pot of water, then simmer for 10 minutes and strain for a caffeine-free chai. ❱ Mix cinnamon powder into raw honey and coconut oil and use instead of butter on pancakes or toast. ❱ Cook thickly-sliced carrots in orange juice, then toss with cinnamon, minced garlic, and olive oil.

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

➌ Kefir, a beverage made from fermented milk, is rich in probiotics, beneficial bacteria that may help prevent UTIs by keeping harmful bacteria from growing in the vagina, where they can migrate to the urinary tract and cause infections. Studies suggest that probiotics help protect against UTIs and prevent their recurrence. They've also been shown to reduce inflammation and support the immune system's ability to fight infection. Other good sources of probiotics: yogurt, miso paste, sauerkraut, and kim chi. Recipe Tips: ❱ Purée kefir, papaya, cardamom, and honey in a blender for a traditional lassi. ❱ Combine kefir, quick oats, chia seeds, vanilla, and cinnamon and let stand until thick for easy, no-cook oats. ❱ Strain kefir through a cheesecloth set over a bowl and let stand overnight, then stir in chives and minced garlic for a thick, creamy spread.

➍ Papaya, like broccoli,

➏ Broccoli is high in

is loaded with vitamin C to support immune function and increase the acidity of urine. It's also rich in beta carotene and lycopene, antioxidant carotenoids with powerful immuneboosting properties. Some studies also show carotenoids from papaya are easily absorbed by the body and are three times more bioavailable than carotenoids from carrots or tomatoes. Sweet potatoes, mangos, leafy greens, apricots, plums, and squash are also high in carotenoids. Recipe Tips:

vitamin C, which helps make urine more acidic and hampers the growth of bacteria that cause UTIs. In one study published in Acta Obstetricia et Gynecologica Scandinavica, pregnant women who took vitamin C had a significantly lower risk of developing a UTI. Vitamin C also boosts overall immune function, helping the body's resistance to infection. Other vitamin C-rich foods include bell peppers, leafy greens, strawberries, Brussels sprouts, and oranges. Recipe Tips:

❱ Halve a papaya, remove seeds, and scoop out flesh, then chop flesh, combine with pineapple, coconut, and mint, and refill papaya skins for an easy tropical salad. ❱ Toss papaya cubes with baby spinach, sliced red onion, and cashews, then drizzle with olive oil, lime juice, and garlic. ❱ Cook papayas, onions, garlic, and curry powder in coconut milk, then purée into a creamy soup and top with chopped basil.

❱ Grate broccoli stems and combine with shredded carrots and red cabbage, thinly sliced scallions, and a dressing of yogurt, honey, and apple cider vinegar. ❱ Roast broccoli florets tossed with olive oil, garlic, and Kalamata olives. ❱ Cook broccoli, potatoes, onions, and garlic in stock, then purée until creamy.

➎ Garlic is high in allicin and other compounds that have antibacterial and antimicrobial activities and enhance immune function. Garlic has been shown to protect against a variety of bacteria, including E. coli, and studies suggest that it can be a safe and effective treatment for recurring UTIs. In a study from Case Reports in Medicine, garlic extract (combined with parsley, L-arginine, probiotics, and cranberry tablets) had more antibacterial activity against UTI pathogens than commonly used drugs. Because allicin is easily damaged by heat, raw garlic is best. Recipe Tips: ❱ Press whole garlic cloves in a garlic press, add to olive oil and drizzle over cooked vegetables or grains. ❱ Finely mince garlic and whisk with minced ginger, miso paste, rice vinegar, and sesame oil for an easy Asian dressing. ❱ Mix mashed garlic cloves with apple cider vinegar, raw honey, and a dash of cayenne pepper, and take a spoonful for a powerful antibacterial tincture.

➐ Peaches contain D-mannose, a simple sugar that naturally occurs in fruits and many vegetables. It's thought to work by preventing E. coli from adhering to and invading the urinary tract (cranberries are also high in D-mannose). Some research suggests that D-mannose may help protect against recurrent UTIs. In a study published in World Journal of Urology, D-mannose was more effective in preventing UTIs than the antibiotic Nitrofurantoin. Recipe Tips: ❱ Halve peaches, remove pits, brush with olive oil, and grill until tender. ❱ Purée peaches, coconut milk, and pistachios in a blender until smooth, then freeze in an ice cream maker. ❱ Combine peaches, yellow tomatoes, yellow peppers, sweet onions, garlic, and lime juice in a food processor, process until mostly smooth, and top with minced basil for a fresh, summery gazpacho. Lisa Turner is a chef, food writer, product developer, and nutrition coach in Boulder, Colo. She has more than 20 years of experience in researching and writing about nourishing foods, and coaching people toward healthier eating habits. Find her at lisaturnercooks.com.

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asktheNUTRITIONIST/

ANSWERS TO YOUR FOOD QUESTIONS

Have Cancer? Start Here Begin by making a plan to remove toxins from your diet, and instead load your body with cancer-fighting foods ///BY MELISSA DIANE SMITH

: I have been diagnosed with skin cancer. I tried chemotherapy and other conventional treatments, but I simply can’t tolerate them. Trying to figure out what to do next is overwhelming—the amount of holistic treatments out there is mind-boggling! If I can’t tolerate conventional cancer treatments and want to pursue alternative treatments, where is the first place to begin? —Tanya W., Madison, Wis.

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

Many people have overcome cancer by using natural treatments or a combination of natural and conventional treatments. One place to begin searching for beneficial treatments is to look at how other people have successfully overcome cancer using natural therapies. One such person is James Templeton, author of the new book, I Used to Have Cancer: How I Found My Own Way Back to Health (Square One Publishers, 2019). More than three decades ago, at age 32, Templeton was diagnosed with stage 4 melanoma. He had surgery and started chemotherapy and an experimental treatment to combat the cancer, but they didn’t work well, and he couldn’t tolerate the treatments. He then began a journey of healing that involved following a macrobiotic diet (based primarily on locally and organically grown whole A diet packed with grains, vegetables, beans, and cancer-fighting foods is wild-caught fish), supplea crucial component of any treatment menting with vitamin C, and regimen. source of information engaging in regular exercise for breakthrough strategies and meditation. His healing and tools to help beat and path also led him to author and prevent cancer. With this background, nutritionist Ann Louise Gittleman, he acknowledges that his unique path to who first helped him learn that he had healing might not necessarily be yours. parasites and how to treat them, and later, became his life partner. Cancer is a complex, multifactorial disease, and the pathology and best treatments Templeton extensively studied natural likely vary from individual to individual— treatments for cancer for years, and even among people who have been recently created the Templeton Wellness diagnosed with the same type of cancer. Foundation (templetonwellness.com) as a

Healthy Tip!

Cancer-Fighting Diet Basics Improving your diet, the cornerstone of any good healing plan, is an excellent place to start in pursuing natural treatments for cancer. Unfortunately, one diet does not fit all. One person may boost their immune system best on a vegan diet; another may do so on a high-fat, low-carb, ketogenic diet; and others on still other types of diets. Finding the right eating plan may take some experimenting.

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5 WAYS TO REDUCE ENVIRONMENTAL RISK FACTORS According to the National Institutes of Health, an estimated two-thirds of all cancers are caused by environmental factors. We can’t control everything in our environment, but we can take steps to eliminate those factors under our control and limit our exposure to others. In addition to cleaning up your diet, try these environmental cleanup strategies from I Used to Have Cancer:

If you haven’t been prescribed a diet, Templeton recommends the following points to keep in mind, which he considers “non-negotiable” in terms of eating to help the immune system fend off cancer.

* Take precautions to limit your exposure to outdoor air contaminants. When pumping

Choose organic, non-GMO foods. Conventional foods may contain residues of dangerous pesticides, including glyphosate, a probable human carcinogen. Plus organic foods contain more healthpromoting vitamins and nutrients.

* *

Avoid processed foods. They contain additives, such as MSG, trans-fats, chemical preservatives, and artificial sweeteners and colors. Research has found that simply eating processed foods contributes to high inorganic blood mercury levels, which makes you more prone to many diseases, including cancer.

* *

gas, stand away from the pump and try not to breathe in the gasoline fumes. If at all possible, avoid living near a nuclear power plant. And don’t expose yourself to dangerous herbicides such as glyphosate-based Roundup. Consider putting a good air purifier in your home or office. It can help protect you and your family from harmful contaminants in the air you breathe indoors. Also, some plants are natural air purifiers. Aloe vera, for example, helps rid the air of formaldehyde, which is found in mortuaries and hair salons, and the red emerald philodendron helps remove all indoor toxins. If you smoke, do yourself (and everyone around you) a favor and quit. At least 69 of the 250 known harmful chemicals in tobacco smoke are known to cause cancer. Be aware of radon. This radioactive, colorless, odorless gas is the second-leading cause of lung cancer. If you have symptoms such as a persistent cough, wheezing, and frequent infections, perform a test to determine if you’re being exposed to high levels of radon in your home. You can buy test kits from home improvement stores, hardware stores, and online. Avoid exposure to pesticides. Using synthetic chemical pesticides in your home or yard has deleterious health effects, and some are probable or possible carcinogens. Opt for natural pest control strategies. Keep floors and counters as clean and disinfected as possible so as not to attract pests. Use essential oils, diatomaceous earth, and other natural solutions as much safer options. For example, consider peppermint essential oil to repel ants, flies, and spiders, and cedarwood to repel roaches, moths, and weevils.

Stay away from sugar. Cancer feeds on sugars, including fruit sugar and the glucose that the body makes from grains and other starchy foods. This means that it’s important to avoid not just table sugar but all other forms of sugar, including molasses, maple sugar, honey, corn syrup, and fruit. If you opt to eat fruit, limit yourself to small amounts of low-sugar fruit with cancer-fighting phytonutrients, such as organic blueberries or strawberries.

* Members of the garlic/onion family

Load up on cancer-fighting foods. * Cruciferous vegetables (arugula, bok choy, broccoli, Brussels sprouts, watercress, garden cress)

* * * * *

* *

(garlic, onions, leeks, chives, scallions) Lettuces and greens (endive, escarole, romaine) Beans and peas (adzuki beans, blackeyed peas, chickpeas, pinto beans) Celery and celery root Asparagus Avocado Carrots Cucumber

READ ALL ABOUT IT I Used to Have Cancer (Square One Publishers, 2019) is an inspiring look back at James Templeton’s unique journey in overcoming stage 4 melanoma. Templeton crisscrossed America, finding various natural approaches to battle his cancer—from diet and supplements to meditation and lifestyle adjustments. As his journey continued, his definition of success changed from making money to seeing the next sunrise. And he continues finding success by reaching out to others to share the lessons he has learned. While this book largely focuses on the various methods Templeton used to overcome his own cancer, it’s also about taking control of your life and finding a way back from the brink of death. It’s about being able to tell your friends, ‘I used to have cancer.’

* Zucchini * Mushrooms (cremini, reishi, shiitake) * Squash (buttercup and kabocha) * Seaweed (kombu, arame, dulse, kelp) Be mindful about your protein intake. Some amino acids found in animal protein, especially leucine and tyrosine, can stimulate cancer growth— and the enzymes that your pancreas produces, which are important for the destruction of cancer cells, are used up faster by eating too much meat, according to Templeton. He recommends restricting animal protein for many people with cancer. However, based on what he has studied and read, people with lymphomas, sarcomas, myelomas, and melanomas may require more protein. If this is the case, he recommends limiting red meat and opting for chicken, turkey, wild-caught fish, and pasture-raised, organic eggs. Do you have a question for the nutritionist? We would love to hear from you. Please email your questions to bnaskthenutritionist@gmail.com.

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healthyDISH/

RECIPE MAKEOVERS FULL OF MODERN FL AVOR

Zesty Pesto Whitefish When you fire up the grill this summer, skip the dogs and burgers and give this bright, tangy dish a try /// BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC

FEATURED INGREDIENT:

Macadamia and Pine Nuts

Macadamia nuts were Dr. Atkins’ favorite snack. And it’s easy to understand why he loved them. Not only are they delicious, but they’re stupendously healthy. The oil in macadamia nuts is more than 80 percent monounsaturated, higher than any other nut. Macs also contain calcium, phosphorus, and magnesium; heart-healthy potassium; and a couple of grams of fiber per ounce. And they contain plant sterols such as beta-sitosterol, which has been shown to help lower cholesterol and promote prostate health. They are very high in calories (about 204 per ounce), so if you’re trying to lose weight, don’t just go munching on them out of the jar. Pine nuts, which also work great in this recipe, have a marvelous taste and mouth feel, and are no slouch when it comes to health benefits. They containa wonderful blend of nutrients, including antioxidants, manganese, potassium, and monounsaturated fat. And they may even help with weight loss. Research shows that pine nuts release large amounts of a hormone called CCK, which is known to suppress appetite. In one study, women who consumed three grams of pinolenic acid from pine nuts before breakfast wound up eating about ⅓ less food.

Grilled Whitefish with Cilantro Pesto Serves 4

⅓ cup pine nuts (or ½ cup unsalted macadamia nuts) 1½ packed cups fresh cilantro Juice of 1 lime 1 Tbs. mellow white miso paste 1 Tbs. olive oil Sea salt and fresh ground pepper 1.5 lbs. deboned, skinless white fish fillets

1. Preheat grill to medium. In food processor,

combine pine nuts, cilantro, lime juice, miso, and olive oil, and pulse several times, scraping down the sides as necessary. (Drizzle additional olive oil to thin, if necessary, but pesto should be thick and spreadable.) Season with salt and pepper, pulse again to mix, and set aside.

2. Season fish with salt and pepper, and

grill 6–8 minutes per side (depending on thickness) or until fish flakes easily with a fork. Transfer fillets to serving platter and coat with thick layer of the pesto.

Per serving: 350 cal; 35g prot; 21g total fat (2.5g sat fat); 4g carb; 100mg chol; 210mg sod; 1g fiber; 1g sugar

NOTES FROM THE CLEAN FOOD COACH Good choices for sustainable whitefish are green-rated U.S. farmed barramundi, a clean, sweet-flavored fish that holds up on a grill; striped bass; or Pacific halibut. The striped bass and halibut are more strongly flavored than the barramundi, both with a dense, flaky texture. If you have leftover pesto, it freezes like a dream. Use an ice cube tray for singleserving sizes, or small zip-closure baggies for meal-sized portions. Pesto thaws in a just a couple of minutes under warm water, and this version can instantly enliven any simple shrimp or fish dish.

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

When Chef Jeannette sent me this month’s recipe she added an intriguing note: “Try this recipe with barramundi—it’s my new favorite fish! Read about it, and you’ll see why.” How could I resist the challenge? After I spent an hour or so on the internet, it became abundantly clear that Chef Jeannette was onto something. There’s mad buzz around barramundi, which seems destined to become the “it” fish of the moment. Here’s the what, why, and how. Barramundi is a type of Australian seabass that eats low on the food chain and is extremely easy and efficient to raise (more on that in a moment). It’s got a flavor comparable to halibut or grouper—often described as clean and buttery. It doesn’t give off a fishy smell when you cook it, and it works perfectly in almost every whitefish recipe. Plus, it has only 185 calories but packs 34 grams of protein per serving. It’s relatively low in pro-inflammatory omega-6 and relatively high in omega-3, at least compared to other whitefish. In fact, the ratio of omega 6 to omega 3—a wonderful metric for a healthy diet—is the ideal 1:1. (The average ratio in the standard American diet is about 16:1 in favor of the pro-inflammatory 6s!) The man many people credit with raising barramundi awareness is Josh Goldman, the same fellow who helped bring tilapia to America. He’s always been interested in finding healthy, affordable, and sustainable fish, and— according to him (and the company he created, Australis The Better Fish), he found it with the barramundi. Because it’s a really hardy species, it can be farmraised without any antibiotics, hormones, or chemicals. And did I mention that it tastes fantastic? —Dr. Jonny

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SHOPPING CART

Product Spotlights Solgar Spoonfuls Solgar Spoonfuls make it easy to add a plant-based source of protein to your diet every day. Three small scoops throughout your day give you 20 grams of protein plus whole-food and plant-based concentrates, nutrients, and a rich complement of essential vitamins. With Spoonfuls, you can take your protein your way.

Quantum Health Buzz Away Extreme Buzz Away Extreme from Quantum Health is the DEET-free, plant-based repellent that has been trusted by families for years. It’s been proven effective at repelling mosquitoes and ticks, and is available in spray form and convenient wipes. Don’t put harsh chemicals on your family. Switch to Buzz Away Extreme.

Bluebonnet Nutrition Ladies’ ONE & Men’s ONE Multivitamins Ladies’ ONE and Men’s ONE Whole Food-Based Multiple Vegetable Capsules are a onecapsule-daily formula featuring more 25 crucial vitamins—including all the coenzyme forms of the B vitamins—plus minerals, including Albion mineral chelates. Vegetarian, Kosher Certified by KOF-K, and Non-GMO Certified by the NSF True North Program. Available in 30, 60, and 90 counts.

Redd Remedies Joint Health Soft Chews Get clinically proven results in 4–10 days with one great-tasting black cherry soft chew per day. Joint Health Soft Chews by Redd Remedies feature NEM (Natural Eggshell Membrane), a whole-food source of hyaluronic acid, collagen, and chondroitin that supports joint comfort and flexibility. Gluten-free and non-GMO.

Arthur Andrew Medical Syntol AMD Syntol AMD (Advanced Microflora Delivery) is an extremely gentle yeast cleanse and daily probiotic. Syntol can cleanse the body without the detoxification symptoms commonly associated with probiotic and yeast-cleansing products.

Waterwise 3200 Do you like the idea of having 100 percent distilled water? Then you’re going to really love the new Waterwise 3200! It produces 1 gallon of purified water in just 4 hours by using the most effective method—steam distillation. This effectively removes arsenic, aluminum, bacteria, chlorine, copper, fluoride, lead, mercury, nitrates, trihalomethanes, and viruses.

JULY 2019

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cookwithSUPPLEMENTS/

E A SY WAYS TO BOOST YOUR NUTRITION

A Matcha Made in Heaven Known mainly as an energizing add-on to smoothies, this popular green tea powder also makes a great addition to these tasty sweet treats Serves 12 (Makes 12 Krispies) Reserve a few Tbs. of the Cashew Butter Sauce for icing. Decoration is best after the Krispies mixture has been frozen.

For the Cashew Butter Sauce: 2 cups whole cashews 4 Tbs. coconut oil, melted ½ cup maple syrup ½ tsp. vanilla

For the Matcha Krispies: 2 cups puffed rice 2 cups shredded coconut ½ cup buckwheat groats 1 cup coconut oil, melted ¾ cup maple syrup 2 Tbs. Cashew Butter Sauce 1 Tbs. tahini 1 tsp. Navitas Organics Matcha Powder

r’s p edito ick

1. To make Cashew Butter Sauce: Soak

cashews overnight, and drain. Combine in blender with coconut oil, maple syrup, and vanilla until smooth.

2. To make Krispies: Stir together Matcha

Krispie ingredients thoroughly in large bowl. Divide mixture into 12 cupcake papers (about 2-3 Tbs. per wrapper). Freeze 3–4 hours. Before serving, decorate with the remaining Cashew Butter Sauce.

Per serving: 530 cal; 6g prot; 38g total fat; (25g sat fat); 44g carb; 0mg chol; 80mg sod; 2g fiber; 28g sugar Recipe courtesy of Marisa LaValette for Navitas Organics (navitasorganics.com).

i ta

rg a n i c

s M atc h

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

Matcha Cashew Krispies

• JULY 2019

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

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To find a product in a store near you, Visit our “Where to Buy” section on our website BioCell Collagen™ and Feed Your Skin & Joints™, variously in name and/or design, are trademarks of BioCell Technology, LLC, and are registered in the United States and other jurisdictions. (Pat: https://www.biocellcollagen.com/patents) © 2019 BioCell Technology LLC. All rights reserved.

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

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NOW

from Solgar®

grown here. PROTEIN

harvested F R O M N A T U R E

2018

BEST OF SUPPLEMENTS AWARD

WINNER

Fruits, vegetables, legumes, seeds, ancient grain... kissed by the sun, nurtured by the rain, embraced by the earth... the source of well-being as nature intended. Not only are plants a great source of nutrition... they can also be a great source of protein. That’s the whole idea behind the broad-spectrum nutrition of Solgar® Spoonfuls: plant-harvested-protein... vital nutrients... fruit, vegetable and greens concentrates... probiotics, digestive enzymes, flaxseed EFA, plus all the goodness of ayurvedic botanicals. Three small scoops throughout your day gives you 20 grams of protein plus whole food and plant-based concentrates, nutrients, and a rich complement of essential vitamins. From AM to PM, with Solgar® Spoonfuls you get wholesome, non-GMO, dairy-free protein any way you like it... once a day... or throughout the day. Earth-harvested-plant-protein never tasted so good... and was never so easy.* Available in these delicious natural flavors: Vanilla Chai, Chocolate Coconut and Mixed Berry.

For additional information, log on to www.solgar.com or call us at 1-800-645-2246 NOTICE: Use this product as a food supplement only. Do not use for weight reduction. **At time of manufacture. Spectra™ is a trademark of VDF FutureCeuticals, Inc., used under license. Unique IS-2™ is a trademark of Unique Biotech Limited. *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.

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Better Nutrition July 2019 Supplement Cover

Articles inside

Native American Beauty Secrets