Better Nutrition Magazine October 2020 by Better Nutrition Magazine

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

OCTOBER 2020 * betternutrition.com

THE SCIENCE OF

STAYING WELL 5PROTECT P.24

WAYS TO

THE HEALTH OF YOUR BREASTS

Our Oktoberfestinspired German Potato Salad gets a tangy health kick from Apple Cider Vinegar p. 44

How to Keep

CALM, BALANCED, & HAPPY During a Pandemic

DR. KANE’S

“MUST-TAKE” SUPPLEMENT LIST

STOP GUM DISEASE TO BOOST IMMUNITY BN1020_Cover_JS.indd 1

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NON GMO

Project VERIFIED

nongmoproject.org

Introducing

Garden of Life kids Â®

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OUR KIDS’ HEALTH IS PRIORITY ONE

What’s more important than our kids’ health? As hard as we may try, kids don’t always eat nutritious meals

†

formulas in delicious gummies, powders and liquids.

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CONTENTS

October 2020 / Vol. 82 / No. 10

6 NEWSBITES Immunity & Healthy Gums Why oral health is more important than you think.

10 PASSION BEHIND THE PRODUCT The Seed of the Universe Move over, quinoa. There’s a “new” gluten-free ancient grain in town.

12 IN THE SPOTLIGHT The Road to Stroke Recovery Diet, exercise, and lifestyle tips from Amytis Towfighi, MD.

14 HOT BUYS All the Rage Natural products we’re excited about.

16 CHECK OUT Vitamin C for the Heart, Brain, and Pain Relief This basic nutrient does a lot more than just boost immunity.

features Big Buyer’s Guide to 24 BN’s Immune Health Supplements Cold and flu season is back—with the added concern of Covid-19. So what can you do to protect yourself and your family from harmful invaders? In addition to masking up and social distancing, these supplements can help.

32 The Covid Mood Guide

From constant worry about family and friends to the loneliness of isolation, the pandemic has introduced a whole new wave of stressors to our already overburdened lives. If you find yourself feeling overwhelmed, check out these 11 easy ways to protect your mood and regain your balance.

36 Pumpkin Love

There’s much more to this versatile fruit than Jack-o’-lanterns and pumpkin pie. Just check out this collection of savory and sweet pumpkin recipes. You’ll never look at this seasonal standby the same way again.

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18 ASK THE NATUROPATHIC DOCTOR Do I Really Need to Take Supplements? The answer is probably yes.

Click On This! RESOURCES & REFERENCES For links to studies cited in our articles and other helpful sites and books, visit betternutrition.com.

Free eBOOK! The Healthy

Brain Guide Discover new ways to maximize your focus, mental clarity, memory, and more—no matter your age. Also, learn about a specific nutrient that works in a unique way to nourish the brain. Y O U R U LT I M AT E R E S O U R C E F O R N AT U R A L L I V I N G

the

HEALTHY BRAIN guide

HOW TO MAXIMIZE FOCUS & MENTAL CLARITY THROUGHOUT YOUR LIFE + Memory-Boosting Supplements, Foods, & Recipes

22 NATURAL BEAUTY Detox Your Skin with Charcoal This dark, gritty ingredient works like a magnet to pull out impurities.

40 EATING4HEALTH Eating for Iron Eight great sources that aren’t liver.

42 ASK THE NUTRITIONIST Protect the Health of Your Breasts How toxins influence breast cancer.

44 HEALTHY DISH Perfect Potato Salad A lighter take on Oktoberfest.

46 RECIPE4HEALTH Half the Sugar, All the Fun Brownies so good, you’ll never miss the sweet stuff.

48 COOK WITH SUPPLEMENTS Morning Mushrooms A delicious breakfast latte powered by our favorite fungi.

Download your free copy now at betternutrition.com.

New!

EDITORS’ BLOG We’re answering questions and sharing natural solutions for everyday wellness. New blogs monthly, including Guest Editor posts from leading-edge health experts such as Jonny Bowden, PhD, RD. SIGN UP FOR OUR NEWSLETTER Receive timely articles, recipes, eBooks, and exclusive giveaways in your inbox weekly with our newsletter Healthy Buzz.

Photo: (cover and this page) adobestock.com

Our favorite fall superfruit can do so much more than fill a pie shell.

departments

• OCTOBER 2020 8/27/20 11:59 AM

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THIS IS HEALTH TRANSFORMED.

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EDITOR’S * LETTER

My Everyday Supplements When people find out what I do for a living, they frequently ask for advice on what supplements to take. From my start as a supplement editor (I’ve been working in this field for more than 20 years), I developed a passion for helping people find great products to enhance their lives. I take supplements every day myself, and I’ve experimented with lots of different combinations. The following is my current daily regimen. (Want more ideas? See p. 18 for Dr. Emily Kane’s “must-take” supplement list.) • Vitamin C, a whole-food source from berries, including camu camu and amla. • Cordyceps—for energy and immune health. • Magnesium glycinate—for stress, sleep, and bone and heart health. • Probiotics—for overall health, including digestive and immune health. • Fish oils—for overall health, hormone balance, optimal brain function. • I-3-C (Indole-3-Carbinol)—for improved estrogen detoxification. • Folate—for mood and hormone balance. I use the 5-MTHF form. I also take a B-complex. • Green Foods—for energy, detox, and immunity. • Turmeric—for inflammation, liver and immune health, healthy skin, and hormone balance. • CoQ10 (Ubiquinol)—for anti-aging, energy, and heart health. • Digestive enzymes—for enhanced nutrient absorption from food and inflammation (if taken between meals). • Zinc carnosine—for gastrointestinal health.

Our Writers

Meet the passionate people behind this issue of Better Nutrition!

Joyce Goldstein is an American chef, twotime James Beard Foundation award winner, and cookbook author. Her books include Jam Session: A Fruit-Preserving Handbook and The New Mediterranean Jewish Table. Emily A. Kane, ND, LAc, has a private practice in Juneau, Alaska, where she lives with her husband and daughter. She is the author of two books on natural health, including Managing Menopause Naturally. dremilykane.com Chris Mann is a California-based wellness writer and interviewer with 20 years’ experience in natural health publishing. He is also an entertainment author and podcaster. ChrisMann.tv Melissa Diane Smith, Dipl. Nutr., is a holistic nutritionist who has 25 years of clinical experience and specializes in using food as medicine. She is the author of Going Against GMOs and other books. melissadianesmith.com Sherrie Strausfogel has been writing about natural beauty for more than 20 years. Based in Honolulu, she also writes about spas, wellness, and travel. She is the author of Hawaii’s Spa Experience.

Lisa Turner is a chef, food writer, product developer, and nutrition coach in Boulder, Colo. She has more than 20 years of experience in researching and writing about nourishing foods. lisaturnercooks.com

Vera Tweed has been writing about supplements, holistic nutrition, and fitness for more than 20 years. She is the editorial director at Natural Health Connections and author of Hormone Harmony. veratweed.com

Jonny Bowden, PhD, CNS, is a boardcertified nutritionist and the bestselling author of 15 books, including The 150 Healthiest Foods on Earth and Living Low Carb. jonnybowden.com

Which supplements do you take regularly? Email me at the address below.

nbrechka@pocketoutdoormedia.com

Jeannette Bessinger, CHHC, is an award-winning educator, author of multiple books, and a real food chef. She’s helped thousands of people make lasting changes to unhealthy habits. jeannettebessinger.com

Neil Zevnik is a private chef specializing in healthy cuisine, with clients who have included Jennifer Garner, Charlize Theron, and the CEO of Disney. neilzevnik.com

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

Editor in Chief Creative Director Executive Editor Associate Editor Digital Editor Copy Editor Beauty Editor

Nicole Brechka Rachel Joyosa Jerry Shaver Elizabeth Fisher Maureen Farrar James Naples Sherrie Strausfogel

Contributing Editors Vera Tweed, Helen Gray Contributing Writers Jonny Bowden, PhD, CNS, Jeannette Bessinger, CHHC, Joyce Goldstein, Emily A. Kane, ND, LAc, Chris Mann, Melissa Diane Smith, Lisa Turner, Neil Zevnik Print Ad Coordinator Kim Hoff Prepress Manager Joy Kelley Prepress Specialist Idania Mentana Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310-873-6952 Publisher Rob Lutz rlutz@pocketoutdoormedia.com 970-291-9029 Integrated Media Sales Anne Hassett Director, West Coast 415-404-2860 anne@hassettmedia.net Integrated Media Sales Mason Wells Director, East Coast & Midwest 917-656-2899 mwells@pocketoutdoormedia.com Director of Retail Sales Joshua Kelly joshuak@pocketoutdoormedia.com 800-443-4974, ext. 702 For cover imprint changes, email joshuak@pocketoutdoormedia.com or call 702-587-8583 Senior Brand Marketing Kristen Zohn Manager kzohn@pocketoutdoormedia.com 917-860-8733 Marketing Designer Judith Nesnadny jnesnadny@pocketoutdoormedia.com Accounting & Billing Linda Koerner 513-318-0325

Chief Executive Officer Robin Thurston Chief Operating Officer & President Danielle Quatrochi Senior Vice President of Sales & Business Development Tommy OHare VP of Finance Greg Abrahamson Manager of Operations & HR Ilana Coenen

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BETTER NUTRITION, ISSN #0405-668X. Vol. 82, No. 10. Published monthly by Pocket Outdoor Media. 5720 Flatiron Parkway, Boulder, CO 80301; ©2020 Pocket Outdoor Media. All rights reserved. Mechanical requirements and circulation listed in Standard Rate and Data Service. The opinions expressed by the columnists and contributors to BETTER NUTRITION are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Articles appearing in BETTER NUTRITION may not be reproduced in whole or in part without the express permission of the publisher. BETTER NUTRITION does not endorse any form of medical treatment. The information presented here is not meant to diagnose or treat any medical condition. We urge you to see a physician or other medical professional before undertaking any form of medical treatment.

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NEWS*BITES BY VERA TWEED

the surprising connection between

immunity & healthy gums

around teeth where harmful bacteria take up residence, secrete toxins, and trigger an inflammatory response. Through the many blood vessels that surround teeth, bacteria and toxins circulate through your body in about a minute, setting off systemic inflammation. To fight off infections of any kind, says Molayem, “Your body has only so many resources.” If these are tied up fighting gum disease, there are fewer resources to protect you from colds, flu, and Covid infection and complications. How to Stop Gum Disease If your gums are already inflamed, dental treatment from a periodontist (a gum specialist) is essential. To prevent gum problems, Molayem recommends these three steps:

Floss the right way: Gently pull the floss in between teeth, pull to the side to wrap the floss around one tooth, and clean all the way down to the gum line. Repeat this on the side of every tooth and then rinse with water. Brush gently: Rough brushing can injure gums. Brush each quarter of your mouth for 30 seconds. Rinse with an alcohol-free mouthwash: Alcohol dries the mouth, which increases bacterial growth. Look for an alcohol-free mouthwash such as TheraBreath 24-Hour Fresh Breath Oral Rinse, Stella-Life Vega Oral Care Rinse, and Nature’s Answer PerioBrite. The latter two contain herbs such as echinacea to fight bacteria and calendula to soothe gums.

Illustration: adobestock.com

When used correctly, your toothbrush and floss can do more than just keep your pearly whites sparkling. By keeping your gums healthy, they can also reduce chronic inflammation that predisposes you to colds, flu, and—according to a new study—deadly complications of Covid-19. “Inflammation in the body makes Covid severity worse,” says Shervin Molayem, DDS, a Los Angeles-based periodontist and coauthor of the study, which was published in the Journal of the California Dental Association. Hospitalized Covid patients with preexisting gum disease have higher levels of inflammation and are much more likely to suffer respiratory failure, requiring a ventilator. Gum disease is a common source of inflammation because it creates pockets

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Superfood Mushroom Mycelium Syrup

ELDERBERRY Plus Delicious Syrup for Daily Immune Support*

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

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NEWS*BITES

HELP AMERICA’S FARMERS BY

GOING ORGANIC

Farm workers suffer more chemical-related injuries than any other workforce in this country, according to the Natural Resources Defense Council. In addition to being exposed to toxic pesticides in the fields, workers can unintentionally expose their families by carrying home pesticide residues on clothing, shoes, and skin. And pesticides can drift beyond the fields, exposing entire communities. By choosing organic produce, you can help increase demand for organic farming and reduce harm to those we depend on for our food. And, as an added benefit, you can reduce pesticide levels in your own body by as much as 70 percent by eating an organic diet for just one week.

Send Your Excess Pounds Packing With LIPOIC ACID

Got a Frozen Shoulder?

TRY CUTTING CARBS

Also known as adhesive capsulitis, frozen shoulder occurs when connective tissue in the shoulder joint stiffens, making movement painful. When there is no known cause (such as an injury), the trigger can be blood sugar in a high-normal range. A study of more than 600 people, with and without the condition, found that risk for frozen shoulder increases when fasting blood sugar is over 90 mg/dL, and significantly decreases when levels are 85 mg/dL or lower. (Prediabetes begins at 100 mg/dL and type 2 diabetes at 126 mg/dL.) Reducing carbs and sugar typically lowers blood-sugar levels.

Photos: adobestock.com

According to a 24-week trial in The Journal of Nutrition, women and some men lost weight—without changing their diets or exercise habits—with lipoic acid, also known as alpha lipoic acid. The study compared lipoic acid supplements with a placebo in two groups of healthy but overweight men and women, with 31 people in each group. After daily supplementation with 600 mg of lipoic acid, nearly half the women lost 5 percent or more of their initial weight, and the heaviest men also lost some weight. Lipoic acid is an antioxidant that has been shown to reduce some markers of inflammation. Lipoic acid supplements are widely available at health food stores; one that we like is Bluebonnet Alpha Lipoic Acid 600 mg.

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PASSION BEHIND THE PRODUCT

companies fostering personal & global well-being

The Seed of the Universe

Move over quinoa. There’s a “new” ancient grain in town—fonio, a hearty, gluten-free species from West Africa introduced to America by Yolélé Foods. BY NEIL ZEVNIK

For all you fans of quinoa out there (and those who have yet to enjoy it), I have a special treat to propose— fonio, the most excellent ancient grain that you’ve probably never heard of. And it comes with a special bonus: in addition to being delicious and gluten-free, it provides societal and environmental benefits in a part of the world that’s desperately in need of them. At once delicious and nutritious, fonio is native to West Africa, where it has been a prized and ubiquitous source of nutrition for over 5,000 years. It’s known in Mali as “The Seed of the Universe,” the root of all existence. Gluten-free and low-glycemic, it’s a low- calorie-density food that is rich in fiber and antioxidants. did you know ... It’s also high in two “Yolélé” basically means “Let’s Party!” in Fulani, a key amino acids— local language in Senegal methionine and

“Sharing culture through food has always been my driving passion, and Yolélé was created in that spirit,” says restaurateur and cookbook author Pierre Thiam. 10

Photo: Sara Costa

cysteine, which

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Gentle Enough for the Planet, Powerful owerful Enoug Enough to Protect Your Skin.

THE GRAIN THING

promote hair, skin, and nail growth and are deficient in all other grains. And as if that weren’t enough, it is, in my humble opinion, one of the tastiest grains around—slightly earthy and pleasingly nutty, with a light, fluffy texture that provides a perfect backdrop for any number of foods and flavors.

Photo: Sara Costa

Out of Africa The man who helped bring this product to America is Pierre Thiam, a noted restaurateur, cookbook author, and passionate supporter of West African foods and farmers. While writing his first cookbook, Yolélé! Recipes From the Heart of Senegal, he realized that “many of the amazing ingredients I was using in my recipes were not readily accessible in the U.S. Some of them, like fonio, are resilient and nutritious, but the small family farmers that grow it barely make a living. I realized that I could positively impact these communities if I could figure out a way to develop a chain of value for these crops.” So he created Yolélé Foods to share the joy of West African cuisine, create economic opportunity for smallholder farms, and support biodiverse, regenerative, and resilient food systems in his homeland.

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Newly arrived in the U.S., thanks to Pierre Thiam and Yolélé Foods, fonio is an ancient grain that has been a staple in West African diets for thousands of years. Today’s consumers can enjoy this gluten-free treat in a variety of healthy flavors, including Moringa & Spinach; Tomato & Bell Pepper; and Onion, Lime & Chili.

Outward Bound But Pierre’s gaze extends beyond his regional aspirations. “To me the most important thing about the fonio journey, is that it can serve as a model of development for other similar African products. It’s a nutritious product of regenerative agriculture that can bring economic prosperity to rural Africa and help diversify our global diets.” In the face of the growing disruption of climate change, especially in the Sahel region of West Africa, a fast-growing, drought-resistant crop like fonio assumes heightened importance. Beyond the societal and environmental aspects, Yolélé’s mission is deeply personal for Pierre. “Sharing culture through food has always been my driving passion, and Yolélé was created in that spirit. In truth, I love every step of seeing what was first an idea and a dream become a reality.” And his final aspiration and determination? “I can change the world!”

M y C HE L L E ’ s P R O T E C T c o lle ct i on i s a nd alw ays w i ll be reef s afe, mi ne ra l b a s e d , & f ree of h ar mf u l c he mi ca ls .

Learn more at MyCHELLE.com

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IN THE SPOTLIGHT

stay-healthy secrets from leading experts

The Road to Stroke Recovery Amytis Towfighi, MD, coauthor of What You Must Know About Strokes: How to Recover from a Stroke and How to Prevent Another Stroke, empowers survivors to reduce their risk for another stroke. BY CHRIS MANN

Everyone Wants to Know … BN: How important are diet and related health conditions in preventing strokes? AT: Four out of five strokes are caused by five key factors: blood pressure, smoking, poor diet, physical inactivity, and abdominal obesity. This means that most strokes can be avoided. Other stroke risk factors tied to diet include diabetes and cholesterol abnormalities.

BN: What are some essential lifestyle tips that can help keep us stroke-free? AT: Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous

aerobic activity. Get up and move throughout the day. Eat at least five servings of fruits and vegetables a day. Don’t smoke. Drink alcohol in moderation—one drink or less per day for women and two drinks or less per day for men. And maintain a normal body mass index (i.e., 18.5-25 kg/m2).

* Three or more servings of legumes

BN: Which foods—and diets— are key to stroke prevention? AT: The Mediterranean diet has been

BN: What is sofrito and why should we make it twice a week to prevent stroke? AT: Sofrito is a typical technique of

shown to reduce the risk of stroke in a large trial. Key components of this famous diet include: * Three servings of fresh fruit a day * Two or more servings of vegetables a day * Three or more servings of seafood or fish—especially fatty fish— per week

* * * *

a week Four tablespoons of olive oil a day Three or more servings of tree nuts a week Two servings of sofrito a week Emphasizing white meat over red meat

lightly frying onions and garlic in extra virgin olive oil. Tomato sofrito is a staple of many Mediterranean dishes. Recent studies have suggested that the process of sautéing tomatoes, onion, and garlic in olive oil may improve the bioavailability of healthy compounds (such as polyphenols and

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Photo: Michael Ziegler

“Knowing what to do is only half the battle,” says Amytis Towfighi, MD. “The far more difficult task is making changes to highly ingrained habits, particularly when life gets in the way. This has become the focus of my research.”

Photo: Diana Zapata

Every 40 seconds, someone in the United States has a stroke, an often deadly condition that occurs when blood flow to the brain is interrupted. Roughly 25 percent of stroke patients have suffered a stroke before. Proper nutrition, exercise, and other healthy lifestyle factors are central to avoiding these brain attacks—especially for stroke survivors. “Stroke can be a lifechanging event,” says Amytis Towfighi, MD, an associate professor of neurology and the James and Dorothy Williams Stroke Scholar at the Keck School of Medicine of the University of Southern California. “Over the years, I found that patients were often surprised to hear that four out of

Photo: (food) adobestock.com

Photo: Michael Ziegler

five strokes could be prevented through changes in lifestyle and blood pressure control. Yet, knowing what to do is only half the battle. The far more difficult task is making changes to highly ingrained habits, particularly when life gets in the way. This has become the focus of my research.” Towfighi has teamed with seasoned health writer and dietitian Laura Stevens—who reached out to the neurologist after experiencing a stroke herself— to coauthor the comprehensive new book What You Must Know About Strokes: How to Recover from a Stroke and How to Prevent Another Stroke (Square One Publishers, 2020). “I was thrilled to have the opportunity to collaborate with her,” says Towfighi of Stevens, and “to provide people with advice and tools to help them prevent a stroke.” Win a copy of What Your Must Know About Strokes! We’re giving away 5 books. Email your name and address to betternutritionfreebie@ gmail.com. Put “Strokes” in the subject line.

carotenoids), allowing the body to better absorb these healthy nutrients.

Photo: Diana Zapata

BN: What role does whole-fat dairy—even cheese, which is high in saturated fat—play in stroke risk? AT: The dairy story is an interesting one. For years, dietary guidelines have recommended low-fat or nonfat dairy products in an effort to reduce calorie and fat consumption. However, foods are not simply a collection of components, such as fat and calories, but rather complex matrices with more nuanced effects on health. Recent studies, including a review of 37 trials enrolling nearly 185,000 participants, have shown that whole-fat dairy does not cause weight gain; dairy consump-

Cooking for Stroke Prevention Mediterranean Sofrito Serves 4 Sofrito serves as a flavor base for many dishes including chicken, fish, and vegetables. The sauce becomes sweeter overnight, so feel free to double the recipe, refrigerate for up to 5 days, and add to any dish throughout the week. ¼ cup extra-virgin olive oil 1 medium yellow onion, chopped ½ green bell pepper, seeded, and minced, optional 2 large carrots, finely diced, optional 2 large celery sticks, finely diced, optional 4 large cloves garlic, minced 1 large can crushed tomatoes (or 5–6 large ripe tomatoes, diced) 1. Heat large frying pan over medium heat, and pour olive oil to coat bottom of pan. Sauté onions until translucent and soft; avoid browning.

Simmer over very low heat 20–40 minutes, stirring occasionally, until a thick sauce is achieved. 4. Allow to cool, then store in the refrigerator Per serving: 200 cal; 3g prot; 14g total fat (2g sat fat); 17g carb; 0mg chol; 65mg sod; 5g fiber; 10g sugar

Persian Yogurt & Cucumber Salad Serves 4 This is one of the easiest appetizers you can make! Be sure to buy regular full-fat Greek yogurt and not the sweetened variety. 2 cups whole-fat Greek yogurt 4 Persian cucumbers (or 1 English cucumber), diced 2 Tbs. dried mint Salt and pepper, to taste Combine all ingredients in bowl. Serve as an appetizer, side dish, or dip.

2. Add green bell pepper, carrots, and celery, if using, and cook until softened.

Per serving: 130 cal; 12g prot; 6g total fat (3g sat fat); 7g carb; 15mg chol; 45mg sod; 1g fiber; 6g sugar

3. Add minced garlic, and sauté one minute more. Add diced tomatoes and mix well.

Recipes provided and excerpted with permission from Amytis Towfighi, MD.

tion improves body composition by increasing lean body mass and reducing body fat; yogurt consumption reduces weight gain; fermented dairy, including cheese, lowers cardiovascular risk; and yogurt, cheese, and even dairy fat protect against type 2 diabetes. There are several potential reasons for the health benefits of whole-fat dairy. First, compared with meat, dairy has a greater proportion of short and medium chain fatty acids. These shorter fatty acids may have beneficial health effects. Second, yogurt contains probiotics, which have been shown to improve sugar levels in the blood, reduce body weight, lower BMI, and lower fat percentage. Also, fermented dairy products lower risk of diabetes and cardiovascular risk.

BN: Is there another core takeaway from your book that you would like to share? AT: It’s essential to know the signs and symptoms of stroke—an easy way to remember these things is using the acronym FAST: FACE: Is a person’s smile uneven?

Is one side drooping? ARM: When raised, is one arm drifting

down or paralyzed? SPEECH: Is the speech difficult to understand? Can the patient understand what you are saying? TIME: Time to call 911. If you spot any of these signs in yourself or someone else, call 911 right away.

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HOT BUYS

new & notable

All the Rage

Here’s what’s exciting and new this month at health food stores.

Pop Goes the Falafel If you watch Shark Tank, you may remember when TaDa Foods! founder John Sorial got a deal for his frozen falafel street wraps. Now, the thriving company is expanding their East Mediterranean cuisine with Falafel Poppers (also frozen). They come in Cucumber Dill Yogurt, Lemony Roasted Garlic Hummus, and Harissa Hummus. Each bite delivers perfectly seasoned falafel with a creamy hummus center—delicious!

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Collagen Booster Generate your own collagen production with Natural Factors BioSil Small Vegan Liquid Capsules, a new liquid capsule form of the popular supplement. The ingredients in BioSil help your skin regain lost collagen, add new collagen, and protect existing collagen. The supplement also does a great job at increasing vital elastin and keratin in your body. Take daily for best results.

Keto Cookie Monster If you’re on a keto or Paleo diet, your life is about to get a lot sweeter. Enter Superfat Keto Cookies. These tasty treats are made with almond and coconut flour, grass-fed butter, and grass-fed collagen. No added sugar and no grains, fillers, or palm oil. Available flavors are Peanut Butter Chocolate Chip, Chocolate Chip, and Snickerdoodle. One serving has just 2–3 grams of net carbs.

Perfect Pairing Two of the best immune-supportive supplements come together in Nature’s Answer Standardized Sambucus + Probiotic. This unique combination of pure black elderberry extract and immune-specific probiotic cultures works to support a healthy immune system. It’s made with 10 billion CFUs and contains 6,400 mg of black elderberry.

Tension & Pain Relief in Sight Pulled a muscle? Sprained your ankle? Dealing with inflammation and pain from arthritis or other causes? Try Trace Minerals Research TMskincare CBD and Magnesium Cream. This soothing cream has 600 mg of full-spectrum CBD and 10% magnesium chloride, which is absorbed through the skin to help relax tight muscles and ease tension and stress.

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CHECK OUT

guide to cutting-edge supplements

Vitamin C for the Heart, Brain, and Pain Relief This basic nutrient does a lot more than just boost immunity—although it does that too! BY VERA TWEED

Most heart attacks are caused by plaque in arteries rupturing and blocking blood flow to the heart. Collagen is one of the building blocks of arteries and it needs to be stable to prevent plaque rupture. Sufficient vitamin C makes collagen more stable and reduces the risk of plaque rupture. Research at Oregon State University found that people with metabolic syndrome, which increases risks for heart disease and diabetes, need more

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Vitamin C and the Heart Vitamin C reduces harmful inflammation and helps build collagen and connective tissues that keep organs and blood vessels working well. Numerous studies have found that low levels of the vitamin correlate with more heart disease and deaths.

Photo: adobestock.com

Vitamin C is known as an essential nutrient for healthy immune function and fighting colds and other infections, but it also plays a vital role in the health of the heart and brain, in healing from injuries, and in pain relief. In all these cases, low blood levels of vitamin C—but not low enough to produce severe signs of deficiency such as scurvy—have a detrimental effect, whereas higher levels are beneficial.

Drugs that Deplete Vitamin C Three types of drugs have been shown to deplete levels of vitamin C. HEARTBURN DRUGS: Studies have found that both healthy people and those with H. pylori infection who took omeprazole (Prilosec and similar drugs) for 4 weeks experienced significant drops in vitamin C levels. The drugs likely inhibit absorption of vitamin C in the stomach. ASPIRIN: Studies in the 1970s were the first to find that high-dose aspirin taken for arthritis depleted levels of vitamin C. Later research found that an aspirin dose of 600 mg stopped the absorption of vitamin C by leukocytes— white blood cells in the immune system that fight pathogens. On the other hand, vitamin C may prevent stomach damage from aspirin use.

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BIRTH CONTROL PILLS: Some studies have found that vitamin C levels are lower, and levels of harmful oxidation are higher, in women who take birth control pills. Taking vitamin C supplements reduces the oxidative effects of birth control pills.

vitamin C. Metabolic syndrome means having at least three of these conditions: abdominal obesity, high blood pressure, high blood sugar, low levels of “good” HDL cholesterol, and high levels of triglycerides. “People with metabolic syndrome can eat the same amount of vitamin C as people without metabolic syndrome, but they have lower plasma concentrations of vitamin C,” said Maret Traber, PhD, a professor at Oregon State. It’s estimated that about 35 percent of American adults suffer from metabolic syndrome. Vitamin C, Mood, and Mental Function Measurements of vitamin C in cerebrospinal fluid show that the vitamin is

much more concentrated in the brain and nervous system than in the blood, and it influences mental function. Evidence from more than 50 studies shows that higher levels of vitamin C correlate with better memory, concentration, attention, and overall mental function. This holds true in healthy people, those suffering from minor cognitive impairment, and those with Alzheimer’s disease. Other studies have found that low levels of vitamin C are also related to depression. Vitamin C Enhances Healing and Reduces Pain The need for vitamin C increases after injury or surgery, and during illness.

Studies show that high-dose vitamin C has improved healing from fractures, joint replacement surgery, anterior cruciate ligament (ACL) reconstruction, and tendon injuries. Vitamin C enhances formation of collagen and has been found to speed up healing of bones, ligaments, and tendons. It also reduces oxidative stress generated by an injury or illness. Studies have found that high-dose vitamin C reduces the need for opiate medications for pain control. It is useful for reducing pain from shingles, as well as nerve pain, neck pain, back pain, arthritis pain, and other muscle, joint, and bone pain. Vitamin C is often depleted during hospitalization, and can be severely depleted during some cancer treatments. High-dose vitamin treatment, including intravenous vitamin C, can help relieve treatment-related pain. Vitamin C Doses The Recommended Dietary Allowances (RDAs) of vitamin C to prevent deficiency are 90 mg daily for men, 75 mg for women, 85 mg during pregnancy, and 120 mg when breastfeeding. However, scientists at the National Institutes of Health recommended decades ago that the RDA should be increased to 200 mg daily. Studies of vitamin C to enhance healing from injuries and surgeries found that at least 500 mg daily was beneficial. Specific dosages have not been established for different health conditions, but much higher doses are often used, orally or intravenously, in treatments by health practitioners.

Dr. Mercola Liposomal Vitamin C

Garden of Life Vitamin Code RAW Vitamin C

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Solaray Timed Release Vitamin C 1000 mg

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ASK THE NATUROPATHIC DOCTOR

answers to your health questions

Do I Really Need to Take Supplements? Even if you eat a perfect organic, whole-foods diet, the answer is probably yes. BY EMILY KANE, ND, LAC

The best idea, always, is to value and preserve your health to the best of your ability. Top priority, every day. If COVID-19 has shown us anything, it’s that people who are generally well tend to have milder disease, which is why maintaining optimum health is so important. So, what are some strategies for staying healthy? A targeted regimen of dietary supplements tops the list. That’s mostly because our food—even when organic—doesn’t have the vitamin and mineral content as it did before our air, water, and soil became saturated with man-made chemicals. Our planet is belea-

guered with the stuff—and so are our guts and immune systems!

Vitamin C for Tissue Repair & Much More One example of a critical nutrient that requires supplementation is vitamin C. Humans are incapable of internally producing vitamin C (ascorbic acid), which is used by the body for tissue repair, wound healing, adrenal health, and collagen integrity. Unless you drink fresh-squeezed orange juice or use a lot of lemon/lime in your water or cooking, you probably aren’t getting a beneficial amount of vitamin C from your diet. The Recommended Dietary Allowance (RDA) for vitamin C is 65 mg per day. This is the minimum

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A lot of regular medical doctors seem to think that supplements just produce “expensive urine.” I think drugs are way worse, but it’s still confusing. Thoughts?

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ASK THE NATUROPATHIC DOCTOR

Supplementing with melatonin at bedtime is a sensible way to offset the melatonin deficiency caused by indoor lighting. Blame Thomas Edison for our insomnia and night owling! amount needed to prevent scurvy. But if your goal is optimal health, and not just scurvy prevention, you’ll want quite a bit more. The best dose is just under what would produce a loose stool. I take about 2,500 mg daily, in the evening, because it can help with tissue repair overnight. [Editor note: Read more about vitamin C on p. 16 and on p. 25.]

stored in our fat cells, so it can be tricky for overweight people to achieve optimal blood levels of 60–80 ng/mL. Another benefit of losing weight is that your D3 levels will move toward the optimal range as the vitamin becomes liberated from fat cells that are being used up for fuel.

naturally. So start low with your melatonin dose: 0.5 mg may be enough to allow for deep sleep onset within 20 minutes of laying your head on the pillow. I use 2.5 mg nightly. Too much can produce weird dreams, but nothing worse. And turn off your electronics an hour before bed! This will help your sleep to be more profoundly restorative.

Melatonin for Sounder Sleep Many of us don’t get enough of this essential vitamin. Our bodies make vitamin D after being exposed to the sun, but because we now live mostly indoors (and slather on sunscreen when we venture outside), even people in Southern California and Arizona are widely vitamin D3-deficient unless they take a supplement. I generally recommend 5,000 IUs daily. It’s best to check your serum levels a few times until you understand which dose will bring them into an optimal range. Inexpensive tests are often offered at local health fairs. Also take note that vitamin D3 gets

Click It

Supplementing with melatonin at bedtime is a sensible way to offset the melatonin deficiency caused by indoor lighting. Blame Thomas Edison for our insomnia and night owling! Melatonin is produced naturally by the body, although we lack definitive information about how much—it seems to vary with age and light exposure. Generally, humans are thought to secrete about 10 ng/mL daily, but some research says up to 60 ng/mL. I mention this because there is no danger of suppressing natural melatonin production if we use lower doses than the body would optimally produce

Dr. Kane offers an annual wellness retreat on the Big Island of Hawaii in January. Join her in 2021! More info at www.tri.ps/DSR.

Omega-3 Fats Are Key If you’re lucky enough to live near a supply of wild, oily fish, they’re the best way to get your essential omega-3 fatty acids. Otherwise, consider supplementing with a high-quality fish oil blend of EPA and DHA, sourced from wild (not farmed) fatty fish, and ideally cold-pressed (like good olive oil). The best sources of fish oil come from the SMASH fish: salmon, mackerel, anchovies, sardines, and herring. Fish oil has been proven to improve cardiovascular disease, particularly in high-risk populations such as African American men.

Supergreen Powders for Healthy Blood Vessels If you eat the rainbow of colorful fruits and vegetables, you likely get enough healing bioflavonoids in your diet. If, for

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Vitamin D3 for Overall Health

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whatever reason, you don’t eat 5 cups of vegetables and 1–2 cups of fresh fruit daily, then consider supplementing with a supergreen food powder or an antiinflammatory turmeric-based blend. Bioflavonoids are a major agent of repair, specifically for the inner lining of blood vessels. Healthy blood vessels don’t accumulate plaque, which is a major cause of high blood pressure and stroke.

and phosphatidylcholine. These are very important nerve factors that help balance the sympathetic (fight or flight) and parasympathetic (feed and breed) responses to our constantly stimulating environment. A high-quality B complex supplement can help you get adequate amounts of these key stress-busting nutrients.

Find a licensed naturopathic doctor for a virtual (telemedicine) or in-person consultation at naturemed.org/ find-an-nd.

Vitamin A for Healthy Skin The fat-soluble fraction of a major bioflavonoid (beta-carotene) is vitamin A, which is important for skin health. And it also has significant antiviral properties. If you suffer from acne or easily irritable skin, try a course of 25,000 IUs of vitamin A (in a gel cap) daily for 6 weeks to 6 months.

Vitamin E for Women Over 40 Women over 40 should consider adding vitamin E to their health and beauty regimen, because it’s a natural attenuator of estrogen, which keeps the skin elastic and bones strong. Try 400–800 IUs daily unless you have premenstrual breast tenderness, in which case a higher dose of 1,600 IUs may be helpful for a few years.

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B Vitamins for Stress B vitamins are often referred to as “antistress,” and for good reason— they are important nerve nutrients. Red meat is a major dietary source of B vitamins, in particular B12. Vegans need to supplement with B12 (1,000– 2,000 mcg daily, ideally in sublingual form). Fermented foods are a good source of B12, as is nutritional yeast— but you probably won’t want to eat ¼ cup of nutritional yeast every day! The numbered B vitamins are watersoluble and are generally well absorbed unless you have a chronic gut issue such as celiac disease. Many folks with celiac or IBD are B-deficient—ask a nutritionally oriented doctor or naturopathic physician to check your blood levels. There is a category of fat-soluble B vitamins as well: lecithin, inositol,

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BOOST YOUR

IMMUNITY

STRENGTHEN YOUR GUT. When common ailments take a toll on your health, turn to Syntol’s unique combination of probiotics, prebiotics and enzymes to enhance your immune defenses. The lining of your intestinal tract houses roughly 70% of your immune system. That’s right—the key to stronger immunity lies in your gut. Creates an intestinal barrier against pathogens* Supports the production of antibodies* Processes vitamins and minerals essential for healthy immune function* Nourishes the gut with immune boosting probiotics and enzymes* *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.

To keep your immune system strong and to learn more about Syntol, visit www.syntol.org or call 800-490-1566

8/27/20 10:22 AM

NATURAL BEAUTY

pure ingredients for skin & body

Detox Your Skin With Charcoal

Dirt, air pollution, and chemicals from synthetic skincare products can clog your pores and dull your skin. But this dark, gritty ingredient works like a magnet to pull toxins and impurities to the surface so they can be washed away. BY SHERRIE STRAUSFOGEL

Not all charcoal is created equal. Made from coconut shells or bamboo, activated charcoal is a fine, black powder that is odorless and tasteless. Quite different from ashes from burnt wood or the charcoal in a barbecue grill, charcoal becomes “activated” when high temperatures combine with a gas to expand its surface area, creating tiny pores that trap toxins and chemicals. Activated charcoal has been used for centuries to speed healing from cuts and insect bites, and as an antidote for poisoning, which is probably one of its better-known uses. The first recorded

Activated charcoal works up too much of your use was in the 1500s best when it sits on the skin’s natural oils. by Egyptians. It was skin for a full minute, And be sure to moisalso used by Native which gives it time to pull turize when using Americans. Today, out dirt and toxins. activated charcoal you’ll find activated masks or cleansers. charcoal in face Activated charcoal washes, scrubs, masks, is also turning up in toothpaste and moisturizers, soaps, and shampoos. dental floss because it has the ability to The antibacterial properties of bind to plaque and absorb microscopic activated charcoal help reduce acne and particles that stain teeth. It also changes improve overall skin health. Depending the pH balance in the mouth, helping on your skin’s amount of oil, dryness, prevent cavities, bad breath, and gum or sensitivity, you can use exfoliating disease. (Don’t be alarmed when your products sparingly one to three times a teeth turn black—it rinses away.) week. Do not use daily as they can soak

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did you know ...

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Make your grin sparkle with Dr. Tung’s Activated Charcoal Floss. Vegan floss is coated with activated charcoal from coconuts, antibacterial turmeric, natural licorice aroma, natural lemongrass oil, and vegetable wax to remove plaque and food debris and leave breath feeling fresh. It expands when moist into interdental spaces, so it’s gentler on gums and softer on fingers. The thick floss is ideal for braces and wide spaces, and is rolled in an eco-friendly cardboard dispenser.

Cleanse and clear congested pores with Reviva Labs Bamboo Charcoal Pore Minimizing Cleansing Gel. This gentle bamboo charcoal cleanser is infused with soothing rosehip seed and borage oils, calendula, burdock root, lavender, geranium, and aloe to protect your skin from dehydration and irritation.

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Perk up dull, oily skin with Now Solutions Charcoal Detox Moisturizer. White charcoal powder from ubame oak bark absorbs excess oil, dirt, and impurities, while soothing aloe and superfruits goji and açai berry help rejuvenate your skin. This lightweight moisturizer will leave your skin feeling soft and smooth.

Detox skin and refine pores with Juice Beauty Bamboo Pore Refining Mask. Activated bamboo charcoal made from renewable and sustainable bamboo plants, along with absorbent clay and a blend of alpha and polyhydroxy acids, unclogs pores and helps clear blemishes. Leaves oily and blemish-prone skin feeling softer and looking more even-toned. Purify your skin as you lather with The Seaweed Bath Co. Purifying Detox Facial Bar. This unscented soap cleans with charcoal powder and exfoliating volcanic ash, and moisturizes with sustainably harvested bladderwrack seaweed, shea butter, and green tea. Bladderwrack seaweed is also a natural detoxifier that promotes skin elasticity. Use as a face and body cleanser, and your skin will feel clean and clear. OCTOBER 2020

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BN’S

BIG BUYER’S GUIDE TO

IMMUNE HEALTH SUPPLEMENTS

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Is it a cold, flu, or Covid? This fall and winter, many of us will be wondering just that if we start feeling sick, especially since many of the symptoms associated with these viruses overlap. What can you do? Focus on supporting your immune system with a daily immune health regimen—here’s how to create your plan. BY LISA TURNER

ll of the following remedies can be taken daily, all year long, so pick the ones you are most likely to take every day. One other option: find a combination formula that includes some or all of these ingredients.

Vitamin C It’s one of the best immune health vitamins out there. It’s a safe, effective antioxidant that’s been shown to prevent and treat flu and other viral infections. Studies suggest that taking vitamin C frequently throughout the day, rather than in one concentrated dose, results in higher plasma levels. For maximum effectiveness, choose ascorbic acid in combination with bioflavonoids and other associated micronutrients. Higher doses of ascorbic acid can cause stomach upset; buffered forms or liposomal vitamin C prevent this, and some research suggests that liposomal vitamin C is also better absorbed than traditional ascorbic acid. One form, called Ester-C, uses a proprietary, water-based process that creates a pH-neutral product that’s gentler on the stomach and has improved bioavailability. Whole food-based vitamin C supplements may also be easier to absorb, as they rely on body-ready fruits and veggies that are rich in vitamin C.

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Medicinal Mushrooms Used for thousands of years in traditional Chinese medicine, medicinal mushrooms are rich in polysaccharides and betaglucans, both of which help protect against viruses and support overall immune function. Mushrooms are also high in L-ergothioneine and glutathione, extremely powerful antioxidants that protect against viruses and support the immune system. Reishi, shiitake, maitake, and turkey tail mushrooms are the most widely used medicinal varieties, but even culinary mushrooms such as button and porcini have the same type of immunostimulatory compounds. Some

CAN IV VITAMIN C & VITAMIN D HELP IMPROVE COVID OUTCOMES? IV vitamin C is currently being studied in China and Italy as an adjunct therapy for Covid-19. However, there is not yet enough scientific evidence to determine if it can help reduce the severity of the novel coronavirus. How might vitamin C work in Covid-19 patients? According to the Linus Pauling Institute, one of the world’s foremost vitamin C research centers, “Very high vitamin C levels may create free radicals that destroy viruses and bacteria. Our body’s cells have defenses against these free radicals, but viruses do not. Another possibility is IV vitamin C renews the body’s antioxidant protection. Serious infections can use up our body’s vitamin C and other antioxidants very quickly.” Keep in mind, IV vitamin C and vitamin C supplements are not the same: You can’t get blood levels of vitamin C as high with supplements as you can with IV vitamin C. Vitamin D status may also play a role in the severity of Covid-19 symptoms. According to a recent study using real-world data in The FEBS Journal, low plasma levels of vitamin D appear to be an independent risk factor for Covid-19 infection and hospitalization. “The main finding of our study was the significant association of low plasma vitamin D level with the likelihood of Covid-19 infection among patients who were tested for Covid-19, even after adjustment for age, gender, socioeconomic status, and chronic mental and physical disorders,” said Eugene Merzon, MD, one of the lead researchers.

In one study, workers who took the probiotic bacteria Lactobacillus reuteri every day used less than half the sick leave of workers who didn’t. studies also suggest that mushrooms are even more potent when taken with ashwagandha, an Ayurvedic herb that also promotes immune function. Another immune-enhancing fungus related to the mushroom family is Cordyceps sinensis, which has been used for thousands of years in traditional Chinese and Tibetan medicine. It’s a bizarre fungus that grows on the bodies of caterpillars (modern versions are grown on grains, so they’re vegan). Cordyceps has powerful immunomodulatory effects and has been studied for its effects on the flu virus. Studies show that cordyceps has antiviral, anti-influenza properties, and appears to work in part by increasing the number of natural killer cells and the expression of proteins that regulate white blood cell activities.

Turmeric Curcumin, the most active compound in turmeric, is a powerful anti-inflammatory and immune-supportive agent that can modulate the activation of T cells, B cells, macrophages, neutrophils, natural killer cells, and other components of the immune response. Because turmeric naturally contains as little as 2 percent curcumin, concentrated supplements may better a better source than food. Additionally, because the spice is insoluble in water, curcumin is hard for the body to absorb—undissolved particles are too large to be absorbed through the intestinal wall into the bloodstream, so they’re excreted by the body. Most curcumin supplements include piperine

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vitamin D2, and is significantly better at raising blood levels of vitamin D.

Photos: (this page and previous spread) adobestock.com

Vitamin D A number of studies have found that vitamin D boosts the body’s natural defenses, and helps ward off viruses that cause colds, flu, and respiratory illness. Vitamin D supplements should be taken daily during the winter, when sunshine is at a minimum and levels of this crucial substance can drop dramatically. In addition to supporting overall immunity, vitamin D supplements may reduce risk of respiratory infections by 50 percent. Studies show a direct and dramatic impact of vitamin D on respiratory and lung health, including preventing viral and bacterial respiratory infection, asthma, and other conditions. The recommended form is vitamin D3, or cholecalciferol. Studies show that D3 converts to its active form faster than

FOLK MEDICINE

Rub garlic on your feet. The idea is

Gargle with apple cider vinegar.

that the active compounds in garlic penetrate the skin and are absorbed into the bloodstream. (Test it: if you rub garlic on your feet, you’ll taste it in your mouth in about 15 minutes.) Here’s how to do it: thinly slice several garlic cloves, layer on the bottom of the feet, wrap feet in plastic wrap, and cover with socks. You can also just eat garlic—finely mince 1–2 garlic cloves, drop in a small cup of water and chug it—or take garlic in capsule form. Studies show that a daily garlic supplement significantly reduces incidence and severity of colds and flu.

Raw, unpasteurized apple cider vinegar (ACV) contains probiotics and creates an acidic coating in the throat that deters viruses and bacteria. Mix a tablespoon in warm water and gargle; repeat several times a day. Or mix equal parts ACV and raw honey in a small jar, and take 1 tablespoon every hour (store in the refrigerate between doses). You can also gargle with salt water: the briny solution soothes sore throat, promotes healing of irritated mucous membranes, and creates an environment that’s inhospitable to pathogens. Mix ½ teaspoon sea salt in a cup of warm water, gargle, and spit it out. Don’t overdo it; too much salt will irritate the throat.

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6 SAFE, SIMPLE REMEDIES

Clean your ears with hydrogen peroxide. Some

people hypothesize the cold virus enters the body through the ear canal, and cleaning the ears with hydrogen peroxide can halt replication of the virus. Pour 3 percent hydrogen peroxide solution in a dropper bottle, tilt you head to one side, and place several drops of hydrogen peroxide into the ear. Hold your head in place for about two minutes; you’ll feel a fizzing or bubbling sensation. Tilt your head to the other side and repeat. You can do this every couple of hours, or until there’s no more bubbling or fizzing when you add the drops. If nothing else, your ears will be clean. (If you’ve had a punctured eardrum, or any ear surgeries, skip this option.)

Wear wet socks.

Drink ginger tea.

This is a simple form of hydrotherapy, which is thought to clear blocked nasal passages and increase immune system activity by shocking the body into quickly increasing circulation. Before bed, soak your feet in a tub of hot water. At the same time, soak a pair of thin cotton socks in a bowl of ice water. Wring them out well, put them on your feet, cover with a heavy pair of wool socks, and crawl into bed. Your feet will start warming up quickly, and congestion should be relieved within about 30 minutes.

It’s thought to decrease inflammation, thin mucus secretions, and clear nasal passages. Cayenne pepper, garlic, and other spicy and pungent foods also help. For a decongestant tea, combine ¼ cup sliced ginger root with 3 cups water, and add a clove of garlic and as much cayenne pepper as you can bear. Simmer, covered, for 20 minutes, then strain and sweeten with raw honey. You can also add onions, green tea bags, or apple slices—all are rich in quercetin, an antioxidant that reduces inflammation, supports immune response, and acts as a natural antihistamine.

Eat chicken soup. The hot

vapors from soup increase the temperature of the airways and promote secretions. Warm broth also calms and soothes inflamed membranes in the throat. Drinking any kind of soup also helps with hydration—the more liquid content, the better. [Editor’s note: Speaking of soup ... see our recipe for Slow-Cooker French Onion Soup with Thyme on p. 28. It’s filled immune-boosting powers.

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from black pepper, which significantly increases bioavailability. Others may use technology—like coating curcumin molecules with substances that make them water-soluble, or using very tiny particles— to make curcumin more available. One caution: Curcumin can bind to iron and decrease its availability, so people with low iron status or anemia should check with their health care providers before taking any turmeric or curcumin product.

Zinc

Slow-Cooker French Onion Soup with Thyme Serves 6 Onions truly are a magical ingredient. They bring flavor to every dish they grace, and they add health benefits such as antihistamine and antioxidant actions. Thyme offers an intense woodsy flavor to this warming soup as well as a strong antiviral and antimicrobial action—perfect for when cold symptoms hit. Recipe adapted from The Herbalist’s Healing Kitchen by Devon Young. Used with permission. 4 lbs. yellow onions, sliced pole to pole (about 8–10 cups sliced) 4 Tbs. butter or olive oil, divided 2 Tbs. all-purpose flour (of your choice) 1 Tbs. Cognac, optional 1 cup dry white wine 8 cups bone broth (or beef or chicken broth) 3 Tbs. fresh thyme 4 cups 1-inch crusty bread cubes, for serving (gluten-free or grain-free works too) 1 cup shredded Gruyère cheese, for serving 1. Toss onions and 1 Tbs. butter in slow cooker. Set heat to low, and cover with lid. Cook about 10 hours, stirring occasionally. (I do not recommend trying to speed up this process by using high heat because it may lead to uneven caramelization.) 2. When onions are cooked, transfer to large stockpot over medium heat. Add flour and 1 Tbs. butter. Cook, stirring, 1–2 minutes to brown the flour. 3. Increase heat to medium-high. Add Cognac, if using, and white wine, and cook 3–4 minutes, until alcohol is mostly cooked off. Add bone broth and thyme, and bring to a low boil. Reduce the heat to medium-low, and cover pot. 4. Preheat oven to 400°F. Melt remaining 2 Tbs. butter, and toss with bread cubes. Place bread on baking sheet, and toast in the oven 15–20 minutes, tossing occasionally to ensure even browning. When golden and crispy, remove the bread from oven. Preheat broiler and place rack close to the heating element. 5. Ladle soup into ovenproof bowls. Top with bread cubes and cheese. Place bowls under the broiler until cheese is melted, bubbly, and slightly browned, 1–2 minutes. Serve immediately. Per serving: 430 cal; 24g prot; 15g total fat (9g sat fat); 46g carb; 40mg chol; 480mg sod; 5g fiber; 15g sugar

Zinc is essential for immune cell function, and even mild deficiencies can suppress immune function. A review of studies examining vitamins and minerals for colds and flu treatment showed that 70 mg of zinc per day alleviated cough, sore throat, and fever if taken with 24 hours of the onset of symptoms. Zinc lozenges that also include elderberry can ease and shorten the duration of cold and flu symptoms. One warning: because excessive zinc can depress the immune system, the daily recommended dose of 70 mg should not be exceeded.

Probiotics These live cultures found in yogurt and fermented foods are beneficial bacteria that improve immune function in the gut and fight off pathogens—significant, because the gut represents about 70 percent of the immune system. Studies show that probiotics work by preventing pathogens from adhering to the intestinal walls, enhancing the gut’s barrier function, modulating inflammation, and stimulating protective responses to pathogens. Other research suggests that probiotics specifically help prevent respiratory infections and the common cold. In one study, workers who took Lactobacillus reuteri (a specific probiotic strain that stimulate white blood cells) every day had less than half the sick leave of workers who didn’t. In another study, Lactobacillus acidophilus or a combination of L. acidophilus NCFM and Bifidobacterium animalis subsp lactis B1-07 helped alleviate cold and flu symptoms, including cough.

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Herbal Upgrades

Research shows that it can significantly improve symptoms of upper respiratory tract infections, and may even prevent them from occurring. In one study, andrographis was twice as effective as a placebo at reducing cough, nasal discharge, headache, fever, sore throat, earache, fatigue, sleep disturbances, and other symptoms of respiratory tract infection. Andrographis may also prevent infection by the flu virus, and can lessen the severity and duration of the flu. Some studies used a specific

Consider adding the following supplements to your daily regimen during cold and flu season to protect against pathogens. They work best when used at the first sign of illness, and should be kept on hand and taken immediately when first feeling sick.

Studies show Korean ginseng boosts immunity, protects against colds and flu and shortens their duration, and can help the flu vaccine work better. Fermented forms tend to be absorbed faster and more consistently than non-fermented forms. Another herb called Siberian ginseng (Eleutherococcus senticosus) isn’t actually related to true ginseng, but has similar immune-boosting antiviral activities.

Andrographis, also called “Indian

Arthur Andrew Medical Syntol AMD

echinacea,” has been used in traditional medicine for thousands of years to protect against infection.

COLD SYMPTOMS * * * * * * * * * *

Gradual onset, even over a few days Normal body temperature No chills Mild fatigue Chest congestion, cough, and hacking Stuff y, runny nose and sneezing Mild or no aches and pains Mild or no headache Gradually developing sore throat Normal appetite

Essential Formulas Dr. Ohhira’s Probiotics

Gaia Herbs Turmeric Supreme Immune Support

product called Kan Jang, a Scandinavian cold remedy that combines andrographis with Siberian ginseng.

* * * * * * * * *

a few hours Fever over 100°F Shaking chills Extreme fatigue, exhaustion Coughing, may be dryer or less congested Usually mild or no stuff y nose or sneezing Strong muscle aches and pains More severe headache May or may not include sore throat Loss of appetite

standardized extract, has been shown to fight bronchitis by rendering the virus noninfectious, and may also protect against the flu virus. Other studies show a significant reduction of cold duration and severity after taking Sambucus extracts. Elderberry can be taken daily throughout the year.

Sambucol Black Elderberry Syrup

FLU SYMPTOMS * Sudden onset, often over

Elderberry (Sambucus nigra), as a

Host Defense Mushrooms MyCommunity Comprehensive Immune Support

Smarty Pants Adult Formula multivitamin gummies

COVID-19 SYMPTOMS * Fever or chills * Cough * Shortness of breath or * * * * * * *

difficulty breathing Fatigue Muscle or body aches Headache New loss of taste or smell Diarrhea Congestion or runny nose Nausea or vomiting

Sources: Centers for Disease Control and Prevention; Harvard Health Letter; Mayo Clinic; Tufts Medical Center; Berkeley Wellness newsletter

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THE WIDEST VARIETY OF IMMUNE SUPPORT SUPPLEMENTS FOR YOU AND YOUR FAMILY

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11 EASY WAYS TO STAY CALM, BALANCED, AND HAPPY DURING A PANDEMIC. BY LISA TURNER

THE

C VID T

hey say we’re all in this together—but if current social restrictions, financial concerns, and isolation have left you feeling stressed and depressed, it sure can feel like you’re all alone. And it’s not all in your head. Studies show that social isolation and uncertainty about the future breed anxiety and depression, and financial fears are linked with higher levels of anxiety and poor mental health. And to make matters worse, chronic stress significantly impacts immune health, inflammation, and susceptibility to infectious disease. There’s not much you can do about the state of the world, but you can take steps to protect your mood. Here are some of the best ways to feel better, right now.

MOOD GUIDE

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ings of stress and anxiety. Make your morning latte with green tea instead— it’s rich in L-theanine, a compound that interacts with neurotransmitters in the brain and helps relieve anxiety. In one study, volunteers who took L-theanine showed more alpha waves, a sign of calm and relaxation. Other research shows that L-theanine can improve mood in people with major depressive disorder and reduce anxiety better than prescription medications.

Get off the couch. Exercise is

critical for reducing stress, improving mood, and promoting healthy sleep. Moving your body works in part by lowering stress hormones and temporarily boosting endorphins, brain chemicals that promote better mood. Over the long run, exercise appears to encourage the brain to rewire itself in a way that eases depression. Shoot for three to five days a week. If possible, exercise outside, and with a friend— hikes and long walks are ideal.

Don’t hold your breath. Stress

and anxiety decrease respiration— not good for mood and mental health. Deep, steady breathing helps lower cortisol levels and can reduce stress and anxiety. A simple online yoga or meditation class can help, and both are linked with improvements in anxiety and depression, and an overall sense of well-being.

Nearly half of all Americans—and by some estimates up to 80 percent— don’t get enough stress-busting magnesium from their diets.

Go back to school. This is the perfect time to cultivate a new skill. Studies show that novel activities promote chemical changes in the brain, increasing levels of dopamine—a brain

chemical that’s linked with pleasure and enjoyment. Learning a skill or activity can also create new neural pathways, improve mood, and lessen depression. Try an online class—language, painting, cooking, music, or whatever inspires your creative passion.

Clean up your plate. What

you eat directly influences neurotransmitters and inflammation, and can impact stress, anxiety, and depression. Go easy on the carbs and saturated fat, and focus on whole foods high in brain-healthy nutrients such as tryptophan, vitamin B12, folate, omega-3s, calcium, lycopene, and anthocyanins. Excellent choices for supporting mood include walnuts, soybeans, white beans, yogurt, cheese, eggs, turkey, salmon, hemp seeds, yogurt, collard greens, tomatoes, pink grapefruit, avocado, broccoli, spinach, beets, blackberries, and red cabbage.

Tame the flame. New research

links depression with brain inflammation, and studies consistently show that people with major depressive

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Step away from that double espresso. Caffeine increases feel-

Photo: (this and previous spread) adobestock.com

disorder have increased levels of inflammatory biomarkers. Stress and trauma also promote inflammation, impacting mood by breaking down tryptophan and disrupting serotonin. One of the best ways to tame the flame is curcumin, the active ingredient in turmeric, which has been shown in dozens of studies to reduce inflammation, not only in the brain but also in the gut, a critical component of overall mood. Curcumin also elevates serotonin and dopamine, brain chemicals linked with a sense of ease and well-being.

Hug a tree. Being outside with

flowers and trees reduces stress and improves mood. In one study, taking a walk in nature reduced depression scores in 71 percent of participants. And you don’t have to break a sweat— in the same study, the equivalent amount of exercise indoors didn’t impact mood. Plus, a regular dose of sunshine enhances vitamin D production, which can relieve stress, anxiety,

Stabilize your sleep.

Photo: adobestock.com

Photo: (this and previous spread) adobestock.com

Insufficient or poor-quality sleep is directly linked with depression and anxiety. It goes both ways: stress and depression also make it harder to fall asleep and stay asleep. Rest easy with a consistent before-bed routine, and avoid computers and other electronics at least two to four hours before bed (screens emit blue light that disturbs melatonin production and regular sleep). Try to go to sleep and wake up around the same time every day, and don’t oversleep. Too much sleep is linked with depression. If you struggle with sleep, supplements such as melatonin, valerian, lemon balm, and lavender essential oil have proven benefits.

Life Extension Curcumin Elite

Natural Factors Extra Strength Tranquil Sleep

Make your belly better.

Gut and mood are intimately linked through the gut-brain axis, and gut microbiota communicate with the central nervous system (CNS) through a variety of pathways. Beneficial microorganisms in the gut produce serotonin and other neuroactive substances, and research links disturbances in the gut microbiome with increased risk of depression. Other studies show that a healthy microbiome can protect against anxiety and other mood disorders. Add fermented foods such as yogurt, kefir, tempeh, and kimchi to your diet, or take a high-quality probiotic.

Adapt, naturally.

Adaptogenic herbs naturally improve the body’s response to stress and help the body’s own systems reach a state of physical and mental balance. Rhodiola rosea appears to impact serotonin and dopamine, and studies suggest that it can significantly reduce anxiety, stress, anger, and depression. Ashwagandha also helps regulate neurotransmitters, and some research suggests that it also has effects on anxiety similar to those of benzodiazepines, a prescription anti-anxiety drug. and depression. Vitamin D influences neurotransmitters related to brain function and mood, and a number of studies have linked low vitamin D with increased stress, depression, and anxiety.

Nature’s Way Fortify Daily Probiotic Mood & Stress

Nordic Naturals Vitamin D3 5,000 IU

Zhou Calm Now

Eat chocolate. It’s rich

in anandamide and PEA (phenyl- ethylamine), compounds that reduce stress and encourage a sense of calm and happiness. It’s also high in magnesium, critical in the body’s production of the stress hormone cortisol, low levels of which are linked with feelings of anxiety. In one study, people who ate 40 grams of chocolate a day reported less stress. And choose extra-dark chocolate. It’s higher in beneficial compounds and lower in sugar than milk chocolate. Other good sources of magnesium include leafy greens, pumpkin seeds, black beans, cashews, and avocado. 0CTOBER 2020

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DON’T LET AUTUMN PASS YOU BY WITHOUT TRYING THESE SAVORY AND SWEET PUMPKIN RECIPES! BY JOYCE GOLDSTEIN

ven when Halloween and Thanksgiving aren’t just around the corner, there’s a world of good reasons to cook with fresh pumpkin. “Pumpkins are grown on every continent except Antarctica,” explains DeeDee Stovel, author of Pumpkin: A Super Food for All 12 Months of the Year. “For people who only associate pumpkin with pie, it’s a revelation to see all the ways you can use it.” Peeled chunks are found in African stews, Indian curries, Italian risottos, and Caribbean soups. Mexicans simmer pumpkins with brown sugar for breakfast; Turks make a soft pumpkin dessert. Brazilians stuff and bake whole pumpkins, while Japanese cooks slice them into thin

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strips to be fried in tempura batter. Here at home, pumpkin purée provides a slightly sweet, colorful base for quick breads, coffee cakes, and pie fillings. One easy way to start cooking with fresh pumpkin is to substitute peeled cubes for potatoes, yams, or carrots in favorite recipes. Another is to steam, roast, or microwave chunks of pumpkin, then purée the flesh, and serve the way you would mashed potatoes. Also, try fresh pumpkin purée in your favorite holiday recipes. You may never want to go back to canned (although, we have to admit, it makes baking a whole lot easier). Whichever method you choose, the delicious benefits are ... dare we say it ... HUGE.

Photo: adobestock.com

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• OCTOBER 2020 8/27/20 11:50 AM

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Sugar-Free Pumpkin Coffee Cake with Streusel Topping Serves 12 This streusel-topped treat tastes so rich, no one will guess it’s chock-full of good-for-you ingredients such as oats, whole-grain pastry flour, and, of course, pumpkin. COFFEE CAKE 2 cups whole-grain gluten-free pastry flour 1½ cups rolled oats 1 Tbs. baking powder 1 Tbs. ground cinnamon 1½ tsp. ground ginger ½ tsp. ground nutmeg ½ tsp. salt ½ cup (1 stick) butter, softened 1½ cups monkfruit sweetener (or sweetener of your choice) 3 large eggs, lightly beaten 1¾ cups fresh or canned pumpkin purée

1. To make Coffee Cake: Preheat oven to 350°F. Coat 10-inch square pan with cooking spray. 2. Combine flour, oats, baking powder, cinnamon, ginger, nutmeg, and salt in bowl. Beat butter and sugar in separate bowl until fluffy. Mix eggs and pumpkin into butter mixture. Stir flour mixture into pumpkin mixture. Spread in pan.

1 2½-lb. pumpkin, peeled, seeded and cubed 8 cloves garlic, peeled and minced (2½ Tbs.) ¹⁄³ cup chopped parsley 2 Tbs. chopped fresh sage ¼ cup olive oil ½ cup grated Parmesan cheese ¼ cup breadcrumbs (of your choice)

2. Toss pumpkin with garlic, parsley, sage, and salt and pepper to taste. Transfer to baking dish, and drizzle with olive oil.

Pumpkin’s

* 12 mg

vitamin C * 1 mg zinc

Source: fdc.nal.usda.gov

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Serves 8 This hearty North African stew will ward off the first chill of fall with its colorful ingredients and warm, spicy flavors.

3. Bake 1 hour, or until pumpkin begins to soften and brown around the edges, stirring NUTRITIONAL PROFILE occasionally. Toss with cheese and breadcrumbs. 1 cup cooked: Bake 15 minutes more, 49 calories 3 g sugars * or until top is golden 2 g protein * 12,230 IU brown. vitamin A 12 g carbs

* * * * 0 g cholesterol * 2 g sodium * 3 g fiber

Moroccan Pumpkin and Lentils

Serves 6 This Provençal dish is a favorite throughout France, where large wedges of pumpkin are sold at vegetable markets in the fall and winter. If you don’t have fresh sage, substitute 1 Tbs. dried rubbed sage.

1. Preheat oven to 350°F. Spray 9x13-inch baking dish or gratin dish with cooking spray.

3. To make Streusel Topping: Mix all ingredients together until crumbly. Spread on coffee cake. Bake 1 hour, or until toothpick inserted in center comes out clean. Cool 10 minutes, then slice into squares, and serve. Per serving: 280 cal; 7g prot; 14g total fat (8g sat. fat); 65g carb; 75mg chol; 340mg sod; 11g fiber; 1g sugar

Pumpkin-Parmesan Gratin

Per serving: 170 cal; 5g prot; 11g total fat (2.5g sat. fat); 14g carb; 5mg chol; 167mg sod; 1g fiber; 6g sugar

2 Tbs. olive oil 1 large onion, diced (1½ cups) 1 jalapeño pepper, seeded and sliced 1 14.5-oz. can diced tomatoes, or 4 tomatoes, chopped 1 cup green lentils, rinsed 1 Tbs. paprika ¼ tsp. cayenne pepper 1 tsp. ground cumin 1 2-lb. pumpkin, peeled, seeded, and cubed ½ cup tomato purée ¼ cup chopped cilantro, for garnish 1. Heat olive oil in large saucepan over medium-high heat. Add onion and jalapeño, and sauté 10 minutes, or until onion is translucent and golden. Add tomatoes, lentils, and spices, and cook 2–3 minutes more. Stir in pumpkin, tomato purée, and 2½ cups water. Season with salt and pepper. 2. Reduce heat to medium-low, and cook 40 minutes, or until pumpkin and lentils are tender, stirring occasionally and adding more water if needed. Season with salt and pepper. Garnish with cilantro, and serve hot. Per serving: 161 cal; 9g prot; 4g total fat (0.5g sat. fat); 25g carb; 0mg chol; 287mg sod; 9g fiber; 7g sugar

Photo: adobestock.com

STREUSEL TOPPING ½ cup whole-grain gluten-free pastry flour ½ cup rolled oats ¼ cup natural sugar alternative (a monkfruit and erythritol blend works well) ¼ cup natural brown sugar alternative (try Lakanto Golden Monkfruit Sweetener) 4 Tbs. butter, melted

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EATING 4 HEALTH

foods & meals that heal

Eating for Iron

Not a fan of liver? Here are eight other sources of this key mineral. BY LISA TURNER

8 mg of iron in a 3-ounce serving, or about 44 percent of the daily value, they’re four times higher in iron than red meat, and have almost twice as much iron as liver. And oysters contain the readily available heme type of iron. Recipe Tips: Steam oysters and serve with garlic butter; broil oysters and top with shallots and minced tarragon; simmer oysters, celery, and onions in milk or cream and top with parsley for a simple oyster soup.

serving (45–60 percent cacao) has 7 mg, or about 39 percent of the daily value. Cacao nibs are similar in iron content, plus they’re sugar-free and, like dark chocolate, high in antioxidants. Recipe Tips: Dip strawberries in melted dark chocolate for an easy, elegant dessert; purée cacao nibs, cherries, and coconut milk for an iron-rich breakfast smoothie; make a mole with unsweetened dark chocolate, tomatoes, peppers, onions, garlic, and spices.

Spinach is rich in iron, with

6.5 mg (about 35 percent of the daily value) per cup. Swiss chard is another good source. One cup, cooked, has about 4 mg of iron. And both are high in vitamin C, which enhances iron absorption. Recipe Tips: Sauté chopped spinach with red peppers and cooked black lentils; brush whole Swiss chard leaves with olive oil and grill until tender; make an iron-rich salad with shredded spinach, sliced strawberries, and toasted walnuts.

White beans are one of the

richest sources of plant-based iron, with 8 mg, or about 44 percent of the daily value, per cup. Black beans, kidney beans, and chickpeas are also excellent plant-based sources of iron, with 4–5 mg per cup.

Recipe Tips: Purée white beans with sautéed garlic, leeks, vegetable broth, and nutritional yeast for a creamy, iron-rich alfredo sauce; sauté chickpeas in olive oil with minced red peppers, red onions, and spinach; toss black beans with broccoli florets, cooked corn, and a cilantro-lime vinaigrette.

Lentils, like white beans,

are loaded with iron. One cup contains 6 mg, or about 34 percent of the daily value. Red, black, and sprouted lentils have similar amounts, and black lentils are also high in polyphenol antioxidants. Recipe Tips: Combine lentils with cooked quinoa, red peppers, and minced shallots; toss black lentils with cubed sweet potatoes, scallions, and spinach; sauté chickpeas with shredded Swiss chard, garlic, harissa, and cumin.

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Oysters. With

Dark chocolate, happily, is a great source of iron. A 3-ounce

Photo: adobestock.com

You know iron is critical for building red blood cells and many other physiological functions. Here’s the good news: you don’t have to eat liver (or even red meat) to get this important mineral. But if you follow a meat-free diet, there are a few things you should know. First, iron comes in two forms: heme iron, found in meat, is the most readily available to the body. The form found in plants, called non-heme iron, is less efficiently absorbed. To further complicate matters, phytic acid, a compound found in legumes, nuts, and grains—abundant in plant-based diets—inhibits the availability of iron and other minerals. That doesn’t mean you can’t get enough iron without eating meat. To enhance your absorption of this important mineral, soak beans, grains and legumes before cooking to reduce their phytic acid content (sprouting has a similar effect). And include more foods rich in vitamin C, such as broccoli, red peppers, strawberries, and kiwi fruit, in your diet. Studies show that vitamin C enhances iron absorption and, in some cases, may offset the effects of phytic acid. Here are eight great iron-rich foods to try.

Tempeh.

A halfcup serving contains roughly 4.5 mg of iron, about 28 percent of the daily value. Tofu and edamame have similar amounts. The advantage of tempeh: the fermentation process breaks down phytic acid, improving iron absorption. Recipe Tips: Simmer cubed tempeh with onion and garlic in tomato sauce; toss tempeh slices with olive oil and garlic powder, grill until browned, and serve with grilled chard; make a colorful slaw with shredded red cabbage, carrots, scallions, and edamame.

Cooked tomatoes are

a great source of iron, and they’re high in vitamin C. The highest: canned puréed tomatoes, with 4.5 mg per cup, or about 28 percent of the daily value. Crushed tomatoes and tomato sauce are other good iron sources. Recipe Tips: Simmer white beans, broccoli, and leeks in tomato sauce; make vegan chili with puréed tomatoes, crumbled tempeh, kidney beans, onions, and garlic; whip up homemade salsa with canned tomatoes, minced scallions, jalapeño peppers, and cilantro.

make it! Double Decker Tempeh Reuben Serves 4 12 oz. tempeh 2 Tbs. olive oil 2 tsp. black pepper 1 tsp. fine sea salt 1 tsp. smoked paprika ½ tsp. ground coriander ½ tsp. brown sugar

½ tsp. mustard powder ½ tsp. garlic powder ½ tsp. onion powder ½ cup vegan mayonnaise 1 Tbs. ketchup 1 tsp. bottled or fresh grated horseradish

½ tsp. hot sauce ½ tsp. smoked paprika ¼ tsp. fine sea salt 6 slices Food For Life 7 Sprouted Grains Bread, toasted Sauerkraut, drained

1. Preheat oven to 375°. Lightly grease a baking sheet. 2. Rub tempeh with oil. In small bowl, stir together pepper, salt, paprika, coriander, sugar, mustard, and garlic and onion powders. Rub spice blend all over tempeh, and place on baking sheet. Bake until deep brown, about 30 minutes. 3. In medium bowl whisk together mayonnaise, ketchup, horseradish, hot sauce, paprika, and salt. Set aside. 4. Cut tempeh into thin strips. Divide half of tempeh between 2 slices of bread. Top with sauerkraut, drizzle with dressing, and top with 2 more bread slices. Divide remaining tempeh between sandwiches, top with more sauerkraut and dressing, and place remaining bread slices on top. Per serving: 540 cal; 24g prot; 35g total fat (4g sat fat); 33g carb; 0mg chol; 1140mg sod; 5.5g fiber; 3g sugar

How Much Iron Do You Need? Iron requirements vary widely across gender and life stage. Here’s how much you need every day.

RECOMMENDED DIETARY ALLOWANCES (RDAS) FOR IRON* Age

Male

Female

Pregnancy

Lactation

Birth to 6 months

0.27 mg

7–12 months

11 mg

1–3 years

7 mg

4–8 years

10 mg

9–13 years

8 mg

14–18 years

11 mg

15 mg

27 mg

10 mg

19–50 years 51+ years

8 mg

18 mg

27 mg

9 mg

8 mg

*Source: National Institutes of Health, Office of Dietary Supplements.

Photo: (bottom) adobestock.com

Photo: adobestock.com

Sardines are higher in iron

than salmon, tuna, or shrimp. A three-ounce serving has 2 mg, or about 11 percent of the daily value. And like other animal products, it contains the more readily available heme type of iron. Recipe Tips: Mix canned sardines with mashed avocado and minced red

onion for a tuna-fish alternative; serve sardines in tacos and top with salsa, slaw, and crumbled cotija cheese; make a twist on Salade Niçoise with spinach, sardines, Kalamata olives, boiled eggs, and cooked green beans. Iron values taken from the USDA National Nutrient Database for Standard Reference. Recipe courtesy of FoodforLife.com.

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ASK THE NUTRITIONIST

answers to your food questions

Protect the Health of Your Breasts

During Breast Cancer Awareness Month, learn the basics of prevention by choosing organic food and using safe cleaning and personal care products free of risky toxic chemicals.

Several older women I know either have had breast cancer or have it now. I’m only 18, but I’m wondering if there is anything I can do to protect my breasts now so I don’t develop breast cancer in the future?

Kudos to you for thinking about prevention early in life! There are many things you can do to protect the health of your breasts. Key strategies focus on avoiding hormone disruptive chemicals and potential carcinogens (chemicals that cause cancer) in the food you eat and in the cleaning and personal care products you use.

What to Know about Breast Cancer Susceptibility About one in every eight women will develop breast cancer in her lifetime. Contrary to popular belief, only 5–10 percent of breast cancer diagnoses are associated with a family history of the disease. Between 15 and 20 percent of breast cancers are linked to lifestyle factors, and more than 70 percent of breast cancers are largely unexplained. Research has focused on endocrine disruptors—chemicals in our environment that interfere with

hormone action, which in turn leads to adverse physiological effects. The picture that has emerged from the research is that exposure to environmental toxins during critical windows of susceptibility (puberty, pregnancy, lactation, and menopause) may increase the likelihood of developing a breast cancer. One great resource is Protect Our Breasts (protectourbreasts.org), which features information on the Silent Spring Institute’s 216 mammary carcinogens and The Endocrine Disruptors Exchange’s list of 870 potential endocrine disruptors. The Protect Our Breasts website states: “The newest science clearly shows women are most vulnerable during the years up and through the first full-term pregnancy. It is NOT women in their 50s. It is the young women who think nothing of a potential diagnosis that need most to avoid toxins in everyday products now and throughout their pregnancy— for their own health and for the next generation.” Cynthia Barstow, founder and executive director of Protect Our Breasts and author of The Eco Foods Guide, says: “We were stunned (by this information) … Our directive was made crystal clear: translate the science into messages that young women can apply to themselves now—immediately—to protect their

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BY MELISSA DIANE SMITH

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breasts and prevent a diagnosis later in life.” (If you’re an older woman or a man, following the tips below can still help protect health, but please also share this information with younger women in your life who may not be thinking about the issue.) Avoid Hormone-Disrupting and Carcinogenic Chemicals It may come as a shock to learn how prevalent unsafe chemicals are in our lives. From years of increasing industrial and agricultural chemical use, our planet has become overburdened by toxins in the air, soil, and grass—which translates to the food we consume and products we use. Though we cannot avoid some of these noxious substances, it’s important to take control and limit our exposure where we can. Here are five simple steps that everyone can take: Choose USDA Organic food.

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It’s an unappetizing but unavoidable fact: many of our go-to fruits and veggies are saturated with pesticide residue. According to What’s on My Food? (whatsonmyfood.org), a searchable database presented by the Pesticide Action Network, seasonal favorites including cranberries, green beans, potatoes, winter squash, and celery may contain residues of between 13 and 64 potentially harmful pesticides. Some of these pesticides are known or probable carcinogens; some are suspected hormone disruptors; some are neurotoxins; and some are reproductive toxins. You can avoid or dramatically limit your exposure to these pesticides by choosing USDA Certified Organic fruits and vegetables. Also look for organic turkey and other meats; organic flour, sweeteners, and dessert ingredients; and organic candy for Halloween. Store leftovers in glass containers, not plastic containers or plastic wrap.

Chemicals from those sealable plastic containers can leach into your food. Common offenders include #3 polyvinyl chloride (PVC); #6 polystyrene; and #7

other/polycarbonate (usually labeled by a small number surrounded by a triangle on the container). Plastic wrap is most often made out of #3 PVC plastic, which is created with the addition of plasticizers, such as phthalates, that are well-known endocrine disruptors. Avoid these options, and store food in glass containers instead. Use safe cleaners when cleaning your home.

It may seem counterintuitive, but cleaning your house can actually be bad for your health—if you’re using potentially toxic conventional cleaning products. Many chemicals in common cleaning products can increase a woman’s risk of breast cancer. Even household cleaning products claiming to be “Green” or “All-Natural” may still contain harmful carcinogens and endocrine disruptors. To make sure you’re maintaining a healthy home, check out the Environmental Working Group’s (EWG) Guide to Healthy Cleaning. Non-harmful multi-purpose cleaners that get an A rating include Dr. Bronner’s Pure-Castile Soap; Earth Friendly Products ECOS All–Purpose Cleaner; Planet All-Purpose Spray Cleaner; and Seventh Generation Disinfecting Multi-Surface Cleaner. You can also make your own healthy cleaning products by using everyday ingredients such as white vinegar and baking soda. Use makeup and personal care products without harmful ingredients.

Thousands of chemicals, including hormone disruptors and carcinogens, lurk in personal care products such as lipstick, toothpaste, shampoo, and lotion. EWG developed its Skin Deep database of cosmetics and Healthy Living app to help people avoid these unsafe products. Clean personal care products that either are EWG Verified (which meet EWG’s strict criteria for transparency and health) or have a high rating of 1 on their list include Mineral Fusion lipstick, lip gloss, and foundation; Tom’s of Maine Antiplaque & Whitening Toothpaste, Peppermint; Tom’s of

Maine Fresh Mint Toothpaste; Redmond Earthpaste; Avalon Organics Shampoo; and Everyone 3 in 1 Lotion, unscented as well as most scented varieties. Avoid synthetic fragrances.

Beware of any product that lists the word “fragrance” in its ingredients. The ugly truth is that most fragrances are a cocktail of chemicals, and federal law doesn’t require companies to list any of the chemicals separately on product labels. Research from EWG and the Campaign for Safe Cosmetics found an average of 14 chemicals in 17 namebrand fragrance products, and none of them was listed on the label. Phthalates, parabens, and artificial musks in particular are potential endocrine disruptors that have been linked to breast cancer. Choose unscented personal care and cleaning products, or scented products with essential oils or citrus ingredients for a pleasant aroma. For a perfume alternative, use pure essential oils.

Click It

For more information about harmful chemicals in our food, cleaning, and personal care products, visit these websites: What’s on My Food? (whatsonmyfood.org), a searchable database of common foods and the pesticide residues found on them, presented by the Pesticide Action Network. Environmental Working Group’s (EWG) Guide to Healthy Cleaning (ewg.org/guides/cleaners), a searchable database of cleaning products. Environmental Working Group’s Skin Deep Guide to Cosmetics (ewg.org/skindeep) and Healthy Living app, a database that rates 70,000 personal care products for safety.

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HEALTHY DISH

recipe makeovers full of modern flavor

Perfect Potato Salad

Celebrate Oktoberfest in healthy style with this slimmed-down version of a German classic. BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC

so you’ll get some fiber, iron, vitamin C, B6, potassium, manganese, and copper, as well as many beneficial antioxidants. The turkey bacon and eggs add a double dose of protein, which helps balance out the carbs in this filling and satisfying side. —Dr. Jonny

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use the organic, less processed version, you’ll be getting a hefty dose of the antioxidants and vitamins found in apples, and the vinegar will help regulate your blood sugar and “alkalize” your system (trust us, that’s a good thing). Many of the nutrients found in potatoes are concentrated in the skin,

Photo: adobestock.com

What’s a picnic without comfort food like potato salad? Our sweet-tart German version replaces the heavy canned mayo of classic potato salad with a tangy shot of apple cider vinegar. As I wrote in The 150 Healthiest Foods On Earth, apple cider vinegar has a long tradition of being used as an all-purpose medicinal food. If you

make it! Lighter German Potato Salad Serves 4 1¼ lbs. small baby Yukon Gold potatoes, unpeeled and diced into bite-sized pieces 4 slices turkey bacon (nitrate-free) ¹⁄³ cup diced Vidalia onion 1 Tbs. sugar ½ tsp. salt ¼ tsp. fresh ground pepper ½ cup plus 1 Tbs. low-sodium vegetable broth (or water) ¼ cup raw apple cider vinegar 1 tsp. kudzu (or cornstarch) 1 tsp. mustard seeds 3 hard boiled eggs, peeled and chopped ¹⁄³ cup sliced green onions, optional 1. In large saucepan, add potatoes and enough water to generously cover. Bring to a boil over high heat, then lower heat, partially cover, and simmer 10–15 minutes until potatoes are fork-tender. Drain well. 2. While potatoes are cooking, in a large sauté pan or Dutch oven, cook turkey bacon over medium heat until crisp. Remove bacon and set on paper towels to drain. 3. Add onion to hot pan and cook in oils left by the bacon, 4–5 minutes until softened, but not browned. Stir in sugar, salt, pepper, ½ cup broth, and vinegar until well combined. Increase heat to medium high and simmer about 3 minutes.

Photo: adobestock.com

4. While vinegar mixture is simmering, in a small cup stir kudzu into 1 Tbs. broth until dissolved. Pour kudzu mixture into vinegar mixture and simmer 1 minute or until slightly thickened. Reduce heat to medium low and crumble bacon strips into mixture. Fold in potatoes and heat 2–3 minutes until warm throughout. 5. Gently fold in mustard seeds, eggs, and green onions, if using. Adjust seasonings if necessary and serve warm. Per serving: 220 cal; 10g prot; 7g total fat (2g sat fat); 29g carb; 155mg chol; 550mg sod; 4g fiber; 6g sugar

FEATURED INGREDIENT

Apple Cider Vinegar I included apple cider vinegar in my book, The 150 Healthiest Foods on Earth because it’s a virtual infusion of healthy minerals, vitamins, and amino acids. In fact, unpasteurized vinegar can contain as many as 50 different nutrients, including those that come from the original “starting” material (in this case, apples). Apple cider vinegar is cheap and easy to use, and it benefits our health in numerous ways. Hippocrates, the father of medicine, thought of it as a powerful elixir and a naturally occurring antibiotic and antiseptic that fights germs. Ancient Egyptians, Romans, and Greeks used it. And apple cider vinegar is mentioned in the Bible as an antiseptic and healing agent. Even Columbus had barrels of vinegar on his ships for the prevention of scurvy. Indeed, apple cider vinegar has been used for thousands of years, as both a health and a cleansing agent. But note well the term “unpasteurized.” Remember that pasteurization is basically a process that subjects foods to tremendous amounts of heat. That has the “benefit” of destroying microorganisms, but it’s a dubious benefit when it also destroys the heat-sensitive vitamins and enzymes that made it a good food to begin with. To get the health benefits of vinegar, look for “unpasteurized,” “unfiltered,” “traditionally brewed,” “traditionally fermented,” or “aged in wood” on the label. VINEGAR AND DIABETES

In a study published in Diabetes Care, apple cider vinegar significantly improved insulin sensitivity in insulin-resistant subjects. (The vinegar also improved insulin sensitivity somewhat in diabetics, but the results didn’t quite reach statistical significance.) Notes from the The authors stated that “vinegar may possess physiological effects similar to … metformin,” a drug typically given to To save time, you can cook diabetics and prediabetics to increase the potatoes and bacon ahead, insulin sensitivity, and noted that “further make a simple dressing, and toss investigations to examine the efficacy them together lightly with the of vinegar as an antidiabetic therapy prepared egg and green onion. are warranted.” Warm everything gently in a large Since insulin resistance is a feature sauté pan just before serving. of metabolic syndrome and often precedes diabetes, anything that makes the cells To make the dressing, whisk more sensitive to insulin and helps together 1 Tbs. olive oil, 2 tsp. control blood sugar is worth checking out. apple cider vinegar, 1 tsp. country Nutritionist and researcher Jeff Volek, PhD, Dijon mustard, ½ tsp. sugar, and RD, suggests a salad with vinegar at the ½ tsp. salt. beginning of every meal for its potential help with managing blood sugar.

Clean Food Coach:

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RECIPE 4 HEALTH

eating clean made easy

Half the Sugar, All the Fun These rich, fudgy brownies really hit the mark—you’ll never even notice the “missing” sugar.

Added sugar is everywhere—in yogurts and bottle dressings, boxed mac and cheese and pre-sliced bread, and even in organic packaged granola. The health implications of sugar are vast, from cardiovascular disease to type 2 diabetes. With all this sugar lurking, how can you avoid it and still make quick, flavorful, meals your kids will love? Enter Half the Sugar, All the Love by award-winning cookbook author Jennifer Tyler Lee and Associate Professor of Pediatrics at Stanford Anisha Patel, MD, MSPH. Topics covered include debunking sugar myths, how to avoid hidden sugars, and how to cook and bake low-sugar, kid-friendly recipes (such as No-Bake Peanut Butter Energy Bars, BBQ Chicken Pizza, and ThreeIngredient Strawberry Jam). Here’s one of the authors’ favorites from the cookbook—Double Chocolate Brownies.

make it! Double Chocolate Brownies Makes 24 brownies Sweet potatoes surprisingly give these brownies a natural sweetness, while almond butter adds a creamy, rich texture—plus they’re studded with chocolate chips. They don’t need flour, so they’re great for QUICK TIP gluten-free families. You can substitute 1 cup ½ lb. sweet potatoes, canned sweet peeled, cubed, potato purée and boiled until for the fresh fork-tender sweet potato. ½ cup unsweetened almond butter ½ cup coconut oil or unsalted butter (1 stick), melted 1 large egg plus 1 large egg yolk ¼ cup maple syrup 2 tsp. pure vanilla extract ¾ cup unsweetened natural cocoa powder

½ tsp. salt ½ tsp. baking soda 1 cup plus 2 Tbs. semisweet chocolate chips (6 ¾ oz.) 1. Preheat oven to 350°F. Line 13×9-inch baking dish with parchment paper, leaving 2 inches of overhang on each side. Coat with nonstick cooking spray. 2. Combine sweet potatoes, almond butter, coconut oil, egg, and egg yolk in food processor. Process until very smooth, making sure no chunks of sweet potato remain, about 1 minute. 3. Scrape down sides of bowl and add maple syrup and vanilla. Process until combined, about 30 seconds. 4. Add cocoa powder, salt, and baking soda, and process until dry ingredients are incorporated, about 1 minute more. Fold in 1 cup chocolate chips. 5. Pour batter into prepared pan, spread it into even layer, and sprinkle with remaining chocolate chips. Bake 27–30 minutes, until top is set and toothpick inserted into center comes out with a few moist crumbs. Let brownies cool slightly. Cut into 24 bars. Per serving: 140 cal; 2g prot; 11g total fat (6g sat fat); 12g carb; 15mg chol; 95mg sod; 2g fiber; 7g sugar

Photo: Erin Scott

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8/26/20 11:52 AM

COOK WITH SUPPLEMENTS

easy ways to boost your nutrition

Morning Mushrooms

Harness the power of medicinal mushrooms with this delicious breakfast (or anytime) drink. Chaga, cordyceps, lion’s mane, and maitake mushrooms have been valued for their healing and immune-boosting properties in Eastern medicine for centuries. This epic combination will add a delightful spark of energy and vibrancy to your day.

make it! Spiced Chai Latte with Functional Mushrooms Serves 1 This coffee house-style drink gets an extra energy kick from medicinal mushrooms. It’s a perfectly nutritious (and delicious!) way to fuel your mornings. You can make a large batch of the chai spice mix ahead of time so that you’re ready to quickly prepare a latte whenever you want. CHAI SPICE MIX: 3 tsp. ground ginger 2 tsp. ground cinnamon 1 tsp. cardamom 1 tsp. allspice 1 tsp. ground cloves ¼ tsp. ground black pepper CHAI LATTE: 8 oz. plant-based milk of your choice 1 Tbs. Original Superfood Creamer with Functional Mushrooms

Laird Superfood Original Superfood Creamer with Functional Mushrooms

2. In small pot over medium heat, heat milk to not-quite boiling. Stir in creamer and 1 tsp. chai spice mix. 3. Store remaining chai spice mix in sealed jar for future lattes. Per serving: 120 cal; 3g prot; 7g total fat (2g sat fat); 17g carb; 0mg chol; 200mg sod; 5g fiber; 3g sugar Recipe courtesy Laird Superfood

Photo courtesy Inlight Photography

1. Mix chai spice ingredients together in small bowl.

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