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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

JANUARY 2020 * betternutrition.com

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Want to keep your resolutions in 2020? Change your mindset, not your goals

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CONTENTS

January 2020 / Vol. 82 / No. 1

departments 8 NEWSBITES The Cholesterol Question How to ﬁnd your optimum level.

12 PASSION BEHIND THE PRODUCT The Food Side of Things The story of Patagonia Provisions.

14 IN THE SPOTLIGHT The Deﬁned Dish Customizing the Whole30 plan.

16 HOT BUYS Not-to-Miss New and natural products.

18 CHECK OUT

Soups From Around the Globe Get ready to take a trip around the world without leaving your kitchen. You’ll ﬁnd the recipes only at betternutrition.com:

20 ASK THE NATUROPATHIC DOCTOR Healing Waters How water can improve your health.

22 AROMATHERAPY RX

Year’s Guide to 28 New Making Lasting Changes Every year, thousands of people make New Year’s resolutions with every intention of sticking to them—only to watch them fall by the wayside by St. Patrick’s Day. But the key to resolution success isn’t to change your goals, but your mindset.

Beat the Bugs The holidays may be over, but cold and ﬂu season is still in full swing. Want to avoid the sneezing, sniffling, body aches, and cough this winter? Try this curated assortment of time-tested and science-backed supplements, herbs, and lifestyle practices that really work.

Relax. Focus. Balance. Revive. Our 4-week plan for the New Year.

24 NATURAL BEAUTY Superfood Beauty Super veggies for hair, skin, and nails.

26 NATURAL REMEDY The Real Story on Collagen The skinny on this trendy ingredient.

36 CBD SCOOP CBD Update The latest research and uses.

American Southern Shrimp, Black-Eyed Pea, & Okra Soup

German Sausage & Pancake Soup

Greek Egg and Lemon Soup

Japanese Hoto Soup (udon and tofu)

40 HEALTHY DISH Warming Stew for Colder Weather The perfect healthy comfort food.

42 EATING 4 HEALTH Eat Your D No sun? No problem.

44 ASK THE NUTRITIONIST Shop GMO-Smart Simple strategies for the store.

48 COOK WITH SUPPLEMENTS Just the Flax Tiny seeds make super ingredients.

• JANUARY 2020

Aloo Gobi Potage (Indian cauliﬂower and potato chowder)

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Photo (Cover and this page): adobestock.com

features

Resources & References For links to studies cited in our articles and other helpful sites and books, visit betternutrition.com.

Folate Facts and Forms The scoop on this key B vitamin.

Vitamin D-packed Cream of Mushroom Soup with Crispy Shiitakes

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EDITOR’S LETTER

YO U R U LT I M AT E G U I D E T O N AT U R A L L I V I N G

A New Year for the Taking We usually kick oﬀ January with a feature article on diet and weight loss. All of this is great, but I wanted to go a little further this year. Michele Burklund, NMD, had just emailed me about the power of creating rituals and how to keep positive momentum going—not just for the month of January, but throughout the year. I wanted to learn how to accomplish this, and I thought you might too. One of the stumbling blocks to success, says Burklund, is that many people mistakenly put their focus on the goal itself, rather than the mindset, feelings, and intentions behind it. Don’t just have a goal to have a goal— think about what you really want, and then develop a passion and meaningful routine around it. On p. 28, we have nine ways to help you do this, and then you can watch your New Year’s resolutions turn into a daily reality. What would you like to have happen in your life this year? It’s a fresh start, a new decade, and a chance to move in the direction of your dreams. Health is a big part of that for most of us. When you feel good—not just physically, but also emotionally and mentally— anything is possible. Wishing you a happy, healthy New Year!

Our Writers

Meet the passionate people behind this issue of Better Nutrition!

Michele Burklund, NMD, specializes in holistic health and preventive medicine. She believes that true medicine discovers the root cause of illness, rather than simply treating symptoms. medicinewild.com Cheryl Cromer is an artisan aromatherapist with more than 20 years’ experience. Based in Winter Park, Fla., she specializes in writing about aromatherapy and the spa lifestyle. Chris Mann is a California-based wellness and ﬁtness writer, natural health brand storyteller, entertainment author and journalist, and digital-content producer. ChrisMann.tv

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 the author of Hormone Harmony and other books. veratweed.com

• JANUARY 2020

Jonny Bowden, PhD, CNS, is a boardcertiﬁed nutritionist and the bestselling author of 14 books. His latest is The Great Cholesterol Myth, written with Stephen Sinatra, MD. jonnybowden.com

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

nbrechka@aimmedia.com

Jeannette Bessinger, CHC, is an award-winning educator, author of multiple books, and a real-food chef. She’s helped thousands of people make lasting changes to deeply entrenched habits that no longer serve them. jeannettebessinger.com

Neil Zevnik is a private chef specializing in healthy cuisine, with clients that have included Elizabeth Taylor, Pierce Brosnan, Jennifer Garner, Charlize Theron, and the CEO of Disney. He maintains an extensive organic garden, and is devoted to his pound pup Pearl. neilzevnik.com

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

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

Contributing Editors Vera Tweed, Helen Gray Contributing Writers Jeannette Bessinger, CHHC, Jonny Bowden, PhD, CNS, Michele Burklund, NMD, Cheryl Cromer, Chris Mann, Melissa Diane Smith, Lisa Turner, Neil Zevnik Ad Production Coordinator Kim Hoff SalesForce Coordinator Cossette Roberts Prepress Manager Joy Kelley Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310-873-6952 General Manager Rob Lutz AIM Retail Group rlutz@aimmedia.com 970-291-9029 Integrated Media Sales Kevin Gillespie Director – Eastern U.S. kgillespie@aimmedia.com and International 603-305-5106 Integrated Media Sales Candice Smith Director – Western U.S. csmith@aimmedia.com 603-361-5762 Retail Development Group 2400 NE 65th Street, Ste. 623 Fort Lauderdale, FL 33308 800-443-4974, ext. 702 Director of Retail Sales Joshua Kelly jkelly@aimmedia.com 800-443-4974, ext. 702 Marketing Designer Judith Nesnadny jnesnadny@aimmedia.com Accounting & Billing Yolanda Campanatto ycampanatto@aimmedia.com

Chairman & CEO Andrew W. Clurman Senior Vice President, Treasurer, CFO, & COO Michael Henry Vice President, IT Nelson Saenz Vice President, Audience Development Tom Masterson Vice President, Production and Manufacturing Barb Van Sickle Vice President, People & Places JoAnn Thomas AIM Board Chair Efrem Zimbalist III

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BETTER NUTRITION, ISSN #0405-668X. Vol. 82, No. 1. Published monthly by Cruz Bay Publishing, an Active Interest Media company. 5720 Flatiron Parkway, Boulder, CO 80301; 303-253-6300; fax 303-443-9757. ©2020 Cruz Bay Publishing. All rights reserved. Mechanical requirements and circulation listed in Standard Rate and Data Service. The opinions expressed by the columnists and contributors to BETTER NUTRITION are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Articles appearing in BETTER NUTRITION may not be reproduced in whole or in part without the express permission of the publisher. BETTER NUTRITION does not endorse any form of medical treatment. The information presented here is not meant to diagnose or treat any medical condition. We urge you to see a physician or other medical professional before undertaking any form of medical treatment.

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NEWS*BITES BY VERA TWEED

The Cholesterol Question

• JANUARY 2020

How to Calculate Your Score Online calculators are designed for people between the ages of 40 and 79 who haven’t had a heart attack or stroke and whose total cholesterol is not above 320. The simplest one to use can be found at cvriskcalculator.com. You’ll need to know:

* * * *

Your total cholesterol level Your HDL cholesterol level Your systolic blood pressure number Your diastolic blood pressure number

* Whether or not you have diabetes Tests to determine these factors are routinely performed during health check-ups.

Photo: ivector⁄adobestock.com

What is high cholesterol? The answer can be confusing because it depends on an individual’s overall health situation. Cholesterol is one of the markers used to estimate risk for cardiovascular disease, but its impact on your health depends on additional factors. If you’ve already had a heart attack or stroke, or have stents, your cholesterol status must be evaluated by a doctor. Otherwise, if you’re between the ages of 40 and 79, there’s a formula—created by the American Heart Association and the American College of Cardiology—to calculate whether your cholesterol level is unhealthy. The formula uses age, gender, race, cholesterol and blood pressure readings, diabetes status, and smoking status to produce an atherosclerotic cardiovascular disease (ASCVD) score. This score estimates your risk of heart disease or stroke in the next 10 years. For example, a score below 5 means low risk—odds of less than 5 in 100. But a score over 20 means high risk. Depending on your ASCVD score, plus family history and other health conditions, your cholesterol level may or may not need lowering. For example, if your father had coronary artery disease before age 55, or your mother did before age 65, or if you have an inﬂammatory disease, kidney disease, or metabolic syndrome, risk is higher, even if the ASCVD score is low. If a cholesterol-lowering drug is indicated, medical guidelines call for doctors to discuss individual risk, lifestyle, ways to improve health, and a patient’s preferences before writing a prescription.

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NEWS*BITES

Ashwagandha Improves Sleep A study in India has found that taking 300 mg of an ashwagandha extract twice daily helps people fall asleep faster and sleep better. Published in the journal Cureus, the study tested a speciﬁc patented extract of ashwagandha— KSM-66—found in several brands of supplements. The name of the extract may be listed on the front of a product label or in the Supplement Facts.

WHY EXERCISE BEFORE BREAKFAST A study of overweight and obese men in the United Kingdom has found that exercise before breakfast delivers greater health beneﬁts than exercise after the morning meal. “We found that the men in the study who exercised before breakfast burned double the amount of fat than the group who exercised after,” said lead study author Javier Gonzalez, PhD. “Importantly, whilst this didn’t have any effect on weight loss, it did dramatically improve their overall health.” It turns out that morning exercise on an empty stomach brings about a greater sensitivity to insulin, which reduces risk for diabetes and heart disease. Similar research is planned with women.

• JANUARY 2020

CBD can help pets with anxiety, arthritis, seizures, and abnormal growths, but dogs and cats don’t absorb it equally well, according to a study led by the Cornell College of Veterinary Medicine in Ithaca, N.Y. Researchers tested hemp-derived CBD on eight dogs and eight cats and found that compared to dogs, cats absorbed only one-ﬁfth the amount. The study, published in the journal Animals (Basel), tested safety and absorption. Researchers gave each animal an amount based on weight: 1.1 mg of CBD per pound of body weight every 12 hours for two weeks. Dogs received the CBD in chews, and cats received capsules containing CBD in ﬁsh oil. In a couple cases, the capsules caused a problem when they broke before being swallowed, making cats lick themselves excessively. Blood tests showed that levels of CBD reached their maximum in 1.4 hours in dogs but took 2 hours to peak in cats. There was no evidence of harmful effects, although a few dogs experienced loose stools and vomiting. One cat had elevated liver enzymes, but it wasn’t clear if CBD was the cause. Researchers concluded that hemp CBD seems to be safe. However, they recommended monitoring liver enzymes and watching out for potential drug interactions when hemp CBD is continually given to dogs or cats for chronic conditions.

4 CROPS, rice, wheat, maize, potato, 60 percent calories

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of the currently consumed by humans around the world. Historically, more than 7,000 plant species have been used for food. and

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Photos (clockwise from top): Arundhati⁄adobestock.com; sonsedskaya⁄adobestock.com; amin⁄adobestock.com; nd3000⁄adobestock.com

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PASSION BEHIND THE PRODUCT

companies fostering personal & global well-being

The Food Side of Things Patagonia, the popular outdoor clothing retailer, has expanded its vision of socially responsible business into the world of sustainably produced foods BY NEIL ZEVNIK

If you’re an outdoorsy sort of person, you probably know Patagonia as a purveyor of high-end, environmentally conscious activewear. But what you may not know is that Patagonia has extended its “rescue the planet” mission into the food sector with Patagonia Provisions—and the world will (hopefully) never be the same. At any rate, that’s the goal of founder Yvon Chouinard and his Managing Director Birgit Cameron. After years of dealing with agriculture in terms of fabrics and supply chains, it became apparent that, as Cameron notes, “food agriculture is one of the biggest Patagonia founder Yvon Chouinard (left) and Managing Director Birgit Cameron are reasons for the climate issues we are taking sustainable business practices to a whole new level. “We’re in business to facing today.” So it became imperative save our whole planet,” says Cameron. to “tackle the food side of things, to go beyond our mission of building the best Determined Development work, and work with them. Then we will product and causing the least amount of have an abundance of food.” Their first product was wild sockeye harm” to an even greater goal. “We’re in Patagonia’s Buffalo Jerky fell in salmon, sustainably sourced from business to save our whole planet, and line with these beliefs, produced from family- and community-operated every single choice you make really has free-roaming American bison. The Alaskan fisheries. This was followed by to come from that place.” company expanded into even more pink salmon obtained via the old-school Cameron has food “in her arenas—organic soups, breakfast grains, reef-net method of the Lummi e i t! k genes,” as she laughingly explains, more seafood (including mussels), and tribe in Washington that avoids with her father and grandfather fruit-and-nut bars. All of these offerings by-catch and prevents leading the way. So utilizing her are organic, sustainably sourced, “clean,” crowding and damage Get life-long expertise with food in and produced in service of Patagonia’s to the fish. the recipe service of her environmental ambitious goal to save the planet. Then they moved for Neil’s Pink consciousness was a no-brainer. But for Cameron, as for all of the from sea to land, Salmon Toasts at dedicated people at Patagonia, these and became even betternutrition. com global ideals all come down to the personal, more courageously to the urgency of the dilemmas facing aspirational—they us on all sides today. “Having children partnered with the of my own … well, there’s nothing like Rodale Institute to establish an that to emphasize, to punctuate the need international certification program to do something about the state of our for Regenerative Organic Agriculture, planet. This is a journey that is incredibly now in pilot programs across the inspiring, and provides a lot of hope.” globe. “In terms of ecosystems, we Food that delights, satisfies, and don’t need to re-engineer everything,” provides hope—surely we need more explains Cameron. “What we have to of that. do is understand how they actually

• JANUARY 2020

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IN THE SPOTLIGHT

stay-healthy secrets from leading experts

The Deﬁned Dish Food blogger Alex Snodgrass takes the Whole30 diet to a whole new level BY CHRIS MANN

Food blogger Alex Snodgrass first tried Whole30 in 2015 to drop baby weight from her two pregnancies. And the results extended well beyond her whittled waistline. “I found it helped me in so many ways, more than just feeling lean,” says the recipe developer and food stylist, 32. “Eating cleaner foods without a doubt makes me function better on a cognitive level. I definitely think sugar triggers my anxiety the most, so cutting back on alcohol and sugarinfused foods are what is best for me. “I found that Whole30 set off a chain reaction: I realized how important it was for me as a mother to tend to my own personal needs. Paying attention to the foods I ate spurred me to take the time to work out and do so much more for me. It was very liberating and eye-opening.” Her insights pepper The Defined Dish: Whole30 Endorsed, Healthy and Wholesome Weeknight Recipes, her new cookbook of mostly Whole30- and Paleo-compliant recipes. This essential guide for those who’ve completed Whole30 reintroduces wholesome ingredients such as legumes, tortillas, and yogurt in savory dishes. And she serves up plenty of healthy and fun, too!

Win a copy of The Deﬁned Dish! We have 5 copies of up for grabs. Email your name and address to betternutritionfreebie@gmail.com. Put “Dish” in the subject line.

• JANUARY 2020

BN: Which dairy- and gluten-free pantry staples do you use most? AS: For glutenand grain-free substitutes, I love arrowroot starch as a thickener, cassava flour as a flour substitute, and tapioca as a breading. I also love brown rice pasta. For dairy-free, there’s nothing better than Nutpods Original Creamer. You can use it in place of coconut milk to avoid that overpowering coconut flavor.

BN: How did you manage to make a Whole30-compliant Hot and Sour Soup? AS: Making a Whole30 Hot and Sour Soup is like teaching pigs to fly. It’s hard to make a soup compliant when its classic ingredients include soy sauce, cornstarch, sriracha, and tofu. I focused on using compliant ingredients (such as rice vinegar, Red Boat fish sauce, and coconut aminos) to create similar tangy and sweet flavors that make you feel like you are

enjoying Hot and Sour Soup without the MSG. I am really happy with the ﬁnal product!

chicken nuggets. Most of these are gluten-free and dairy-free, or easily modiﬁed to be.

BN: How have your

BN: How does your

Texas roots and Italian heritage influenced these recipes? AS: You’ll see my Texas roots shine in my “Southern Charms” chapter, which features southern, soulful classics (think Whole30 Chicken Fried Steak with Cauliflower Gravy and Easy Skillet Cauliflower Rice Jambalaya), as well as my “Tacos Y Mas” chapter that’s filled with the Tex-Mex-inspired dishes I grew up eating. My mom is also half-Italian, and I grew up enjoying her family staples. I’ve taken the Italian influence from my mom and grandmother and re-created cleaner versions of my favorites.

mantra “Nourish. Not Punish.” help keep you on track? AS: I think the term “balance” is just a word, not something we can accomplish. To be in perfect harmony 100 percent of the time is an old wives’ tale. My mantra of “Nourish. Not Punish” reminds me to never dive into the yo-yo diet culture and to embrace living a little. We all have busy times in our lives where we might eat and drink more than we would really like to. We all travel and experience the joy of vacation, and we all just live a little in general. Punishing ourselves for that is the worst path that we can take ourselves on. I like to be more forgiving and understanding of those decisions and choose to come home and heal myself with nourishing, ﬁlling foods rather than punishing myself for the “unruly” behavior.

BN: What ingredients go into your Cleaned Up Foods for Kids? AS: I like to share cleaned-up versions of the foods I grew up loving to eat—think pizza bagel bites, Hamburger Helper, and grain-free

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Not-to-Miss Our favorite natural products hitting store shelves this month

OMG Omega You’ll never forget to take your omega supplement again with

Doctor’s Best Omega + DHA Gummies in Seriously Citrus. These tangy vegan chews contain omega-3, -6, and -9 fatty acids from chia oil, along with DHA from algal oil and vitamin C. This powerful blend is designed to support cognitive performance, heart and blood vessel health, vision, immunity, skin hydration, and joint health.

Bar Star We fell in love at ﬁrst bite with Skout Organic Bars—and from the online reviews, so have a lot of other people. Vegan, gluten-free, soy-free, and non-GMO, the bars have 10g of plant-based protein with 7 or fewer ingredients. They’re bound together with organic dates for the perfect combination of soft texture and natural sweetness. Flavors include Salted Chocolate, Chocolate Cherry, Peanut Butter, and Coconut.

• JANUARY 2020

Immune Fortifier Vibrant Health Immune Defense provides the body with additional immunoglobulins, immune cells the digestive tract produces naturally. Bovine-based immunoglobulins are combined with other powerful immune aids: larch arabinogalactans (an extract of the larch tree), peppermint leaf, rosemary leaf, beta glucans, and red marine algae. When you feel that first tingle of a cold, or after an overindulgent evening, reach for this.

Get Rolling CBD can’t get you high, but it can keep you dry. Lafe’s CBD Roll-On Deodorants, infused with 50 mg of full-spectrum CBD oil, help ﬁght odor-causing bacteria naturally. CBD is known to have natural antibacterial properties that help combat odor. These roll-ons are also super natural— no propylene glycol, petroleum, mineral oils, or other harmful ingredients. Pick from Lavender & White Tea, Unscented, Natural Mint, Chamomile Tea, and Matcha Tea.

The Berry Best Get all the benefits of berries without the calories or sugar with

Life Extension Berry Complete. These non-GMO capsules are packed with nutrient-rich extracts from açaí berries, grapes, blueberries, raspberries, cranberries, plums, tart cherries, bilberry fruit, and strawberries. Berries are rich in compounds known to help fight oxidative stress, maintain healthy glucose levels, and support heart, brain, and cell health.

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CHECK OUT

guide to cutting-edge supplements

Folate Facts and Forms Studies link low folate levels to depression, cognitive difficulties, stroke, heart disease, and more BY VERA TWEED

disease and other types of dementia, preterm births, and possibly cancer. For decades, folic acid supplementation has been emphasized for women to prevent birth defects in their children, and such tragedies have been reduced. But older people are also at risk of deﬁciency because of poor diet, poor digestion, or other health conditions.

Folate and vitamin B12 work together to make red blood cells, prevent anemia, and perform other vital functions. An Australian study of 900 people between the ages of 60 and 74 found that supplementing daily with 400 mcg of folic acid and 100 mcg of B12 reduced mental distress and improved memory. In addition,

Photo: Elenathewise⁄adobestock.com

An essential B vitamin, folate—called folic acid in supplements—deserves special attention because a shortfall can contribute to serious health problems, including heart disease, stroke, and neural tube defects in babies. Lack of folate can also lead to megaloblastic anemia, a condition characterized by abnormally low numbers of red blood cells that become enlarged, with symptoms that include lack of energy, irritability, and trouble concentrating. Studies have also found possible links between low folate levels and increased risk for depression, cognitive difficulties, Alzheimer’s

• JANUARY 2020

taking a B-complex supplement can provide other essential B vitamins that work together.

What Causes Folate Deﬁciency? A diet that’s low in folate is one obvious cause. Others include alcoholism, poor nutrient absorption due to digestive diseases or age, and medications that deplete folate. A mutation to the MTHFR (methylenetetrahydrofolate reductase) gene that prevents the nutrient from being converted into an active form in the body can also be a culprit. It’s estimated that this genetic mutation occurs in about 10 percent of Caucasians and Asians, 25 percent of Hispanics, and 1 percent of African Americans. Although not all experts agree about its importance, studies show that the active form of a folate supplement—5-MTHF—can overcome the genetic problem and compensate for poor absorption. Drugs that deplete folate include metformin for type 2 diabetes, methotrexate for rheumatoid arthritis, and some diuretics and antiseizure drugs. Medically supervised supplementation with folic acid can reduce the harmful side eﬀects.

Different Forms of Folate Folate is the form of vitamin B9 found in food. Beef liver and leafy greens are the most plentiful natural sources. Many supplements use synthetic forms of the vitamin, including:

Photo (top right): tim9⁄adobestock.com

Folic Acid: Found in many multivitamins and other supplements, folic acid is also added to breakfast cereals and other grain foods. 5-MTHF: In your body, natural folate from food, folic acid from supplements, and folic acid that has been added to foods must all be converted to the active form of the vitamin: 5-MTHF. This form is found in many supplements, listed on labels as 5-MTHF, methylfolate, or methyltetrahydrofolate. Supplements that contain the active form eliminate

the conversion step and are more easily used by your body. Folinic Acid: Another active form of folate, folinic acid is found in some supplements. Research is testing this form in autistic children to see if it improves behavior.

On the Label Perhaps surprisingly, the synthetic form of vitamin B9—folic acid—is better absorbed than the folate found naturally in food. Labels are now required to reﬂect this, by listing micrograms of dietary folate equivalents (mcg DFE), instead of simply micrograms. The “DFE” represents bioavailability. Compared to folate from food, you need only half as much folic acid in supplements if it’s taken on an empty stomach, and 60 percent if it’s taken with food. For example, 100 mcg of folate from food would equal 60 mcg DFE of folic acid taken with food, or 50 mcg DFE taken on an empty stomach. No separate measurements have been set for 5-MTHF or folinic acid.

For any woman who could get pregnant, it’s important to get the daily requirement of folic acid (400 mcg DFE), because a shortfall at the time of conception increases risk for birth defects—and not all pregnancies are planned. The safe upper limit for any form of folic acid from supplements and fortiﬁed foods is about 1,700 mcg DFE daily (1,000 mcg). However, higher doses may be recommended by health professionals in speciﬁc, supervised situations. If you have older (but not expired) supplements that list dosages in mcg, multiply the amount of folic acid by 1.7 to get the amount in mcg DFE.

Getting the Right Amount On product labels, the simplest approach is to look for the %DV (Percent Daily Value). Teens and adults need 400 mcg DFE daily. Women need 600 mcg DFE when pregnant and 500 mcg DFE when breastfeeding.

Bluebonnet EarthSweet Chewables Methylfolate

Natural Factors BioCoenzymated Methylfolate + Vitamin B12

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Superior Source Methyl Folate

ASK THE NATUROPATHIC DOCTOR

answers to your health questions

Healing Waters It’s not just for drinking anymore. Check out these four creative ways to use water to improve your health BY EMILY KANE, ND, LAC

I’ve always felt like water has healing powers. Other than just drinking more of it, what are some of other ways to benefit from water? Humans are 60 percent water, and water is one of the most essential nutrients for our health and well-being. Of course, we need to drink water throughout the day, but water can also be applied to the skin for therapy through a wide variety of techniques. Water immersion (such as swimming or snorkeling) is extremely calming to the nervous system. In Germany, boys diagnosed with hyperactivity disorders are often sent to summer camp, which keeps them in a cool lake for much of the day. I absolutely love the simplicity and eﬀectiveness of using alternating hot and cold water, or, when tight on time, just plain cold water, as a general tonic. The main idea is that cold causes blood vessels to constrict temporarily

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(to conserve precious body heat). After removing your body or body part from contact with cold water, a reverse reaction quickly kicks in. The blood vessels open up, flooding the treated area with fresh blood containing nutrients, oxygen, and white blood cells—a magic elixir required for physical healing. Here are a few more water therapies that I use frequently and are easy to add to your routine: Cold-Water Walking If you have an outdoor stream nearby, that’s the best. Otherwise, use your bathtub or a Rubbermaid-type tub large enough to stand in comfortably. (I generally do my whole-body skin brushing routine while the water is filling.) Run cold water at least ankle deep, and walk in place for 60 seconds. Then get out of the tub and pat dry. It’s a great way to start your day— who needs coffee after this cold dip? Once you learn to love this morning

Magic Socks This simple technique works on folks of all ages—including the young—at the onset of mild colds and flu. Thoroughly dampen a pair of cotton socks and put them in the freezer. I like to put frozen juice cans inside the socks to make them easier to put on later. At bedtime, place the frozen socks on your feet, and then put on a pair of wool or fleece socks (wool is best) and go to bed. When covered with wool, damp socks draw congestion from the head and chest and work overnight to stimulate the circulatory and lymphatic systems. The socks will dry overnight as the body brings warm, fresh blood to the feet. This invigorates the immune system by increasing white blood cell production, which helps to fend off acute illness. Magic socks can be used several days in a row to nip an acute respiratory illness in the bud, or more frequently to treat insomnia. Be cautious about using this treatment for anyone who has compromised circulation in the feet, such as inadequately treated diabetes or neuropathy. The therapy could well help these ailments, but check with your doctor first.

Photo: DimaBerlin⁄adobestock.com

routine, consider increasing the bracing eﬀect by sitting down in the cold water for another few seconds. I like to splash into my armpits (lymph nodes near the surface there) and up to my mid-back (where the adrenal glands sit, above the kidneys). If this routine (which really only takes a few minutes) is too much, then try rinsing with cold water for 30–60 seconds when you shower. It’s an excellent habit to acquire and will keep your skin glowing, your hair shiny, and your energy primed.

big towel draped over your head and shoulders and the bowl, trapping the steam inside the tent you have created. Find a relaxed position leaning on your forearms and simply breathe deeply for 3–10 minutes. This therapy can be used several times daily. After feeling the sinuses and lungs open up, consider splashing your face with cool water to close the pores. Soaking Baths Everyone loves a warm bath. Enhance this time-honored relaxation experience with Epsom salts (magnesium sulfate) to promote muscle relaxation and detoxification. The benefits of Epsom salts aren’t just folklore. Numerous studies have demonstrated the profound and wide-ranging benefits of magnesium and sulfate. Almost all of the biochemical pathways in the body that promote detoxification require the element sulfur. Native

Americans prized natural sulfur springs for their curative powers. It has been said that pneumonia can be cured by inhaling the vapors of a sulfurous hot spring. Magnesium is the second most abundant mineral in a healthy body after calcium, and most of us are deﬁcient. (Calcium, among its other actions, promotes muscle contraction, while magnesium promotes muscle relaxation.) You should also experiment with essential oils in your bathwater. Lavender is especially lovely for emotional calming. Frankincense (boswellia) is helpful for reducing inﬂammation, improving complexion, reducing respiratory congestion (including soothing asthma), and relieving nervous tension. If you can’t stand disrupting the end of your bath time with a whole-body cool rinse, at least consider rinsing your feet in cold water after your bath and before you go to bed to close the pores and keep your heat in without feeling sweaty in bed.

Photo: Oleg Breslavtsev⁄adobestock.com

Steam Inhalation This is a fantastic technique to relieve sinus congestion—with a fringe beneﬁt of getting a nice facial as well! You’ll need steaming hot water, a large pot or bowl, a large towel, and some essential oils or herbs (fresh or dried). I particularly like the “pizza” herbs thyme and oregano for steam inhalation, since they’re broad antimicrobials that can help knock out bad bacterial and fungal infections. Bring at least 3 cups of water to a boil, pour into the large bowl, add the herbs, and allow to steep for 5–10 minutes. There’s no need to steep if you are using 5–8 drops of the best indicated essential oils—thyme, oregano, eucalyptus, and peppermint are all terriﬁc to relieve upper-respiratory congestion, and mints are cooling, so they’re a good choice with redness or other heat signs. Place the bowl carefully on a table, pull up a chair and place your face (closed eyes) over the steam with the

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AROMATHERAPY Rx

improve your life with essential oils

Relax. Focus. Balance. Revive. It’s a New Year, and time to tap into aromatherapy with our four-week plan to help reset your wellness quotient in 2020 BY CHERYL CROMER

Week 1 Relax. Release tension in body, mind, and spirit. With your morning stretch session, diﬀuse an aromatic blend featuring uplifting petitgrain essential oil (Citrus aurantium) to gently ease you into the day. Petitgrain, or bitter orange leaf, is a steam-distilled citrus essential oil with a tart but less ﬂoral fragrance than cousins neroli and sweet orange. This essential oil eases anxiety

RELAX AROMATIC MIST

FOCUS AROMATIC MIST

Spritz throughout the day to calm and center.

Use this mist as either a room or body spray.

* 4 oz. Lavender

* 4 oz. Sweet

Hydrosol or Distilled Water

* 24 drops

Petitgrain Essential Oil

* 32 drops

Clementine Essential Oil

Orange Hydrosol or Distilled Water

* 12 drops

Rosemary Essential Oil

* 10 drops

Peppermint Essential Oil

* 20 drops

Lemon Essential Oil

Week 2 Focus. Inhaling pungent, refreshing rosemary (Rosmarinus officinalis) helps get your brain whirring into top gear. High in camphor, rosemary has been celebrated for centuries as the herb of remembrance. Scientists have studied the oil’s eﬀect on sharpening brain function and memory. Diﬀuse during the day

BALANCE MASSAGE OIL Apply the blend to pulse points or use a capful in your evening bath.

* 1 oz. Carrier

Oil (such as Sweet Almond or Grapeseed)

* 14 drops

Bergamot Essential Oil

* 10 drops Rose Geranium Essential Oil

REVIVE MUSCLE BALM An great balm for pre- or postworkout—or when you need energy. Massage into skin and breathe deeply.

* 12 drops Fir Essential Oil

* 14 drops

Black Spruce Essential Oil

* 10 drops

Eucalyptus Essential Oil

with the clarifying scent of peppermint (Mentha piperita) or sunny lemon (Citrus limon) to promote focus, or create an aromatic mist to use as you tick oﬀ items on that to-do list.

Week 3 Balance. To support a new mindfulness, choose bergamot (Citrus bergamia), a fruity citrus oil you may recognize as the scent of Earl Grey tea. Bergamot combats moodiness with adaptogenic properties that respond to the nervous system’s varying needs for stimulation or relaxation—a natural balancing act. Blend with rose geranium (Pelargonium roseum), which oﬀers a sense of harmony and emotional wellness. Both bergamot and rose geranium are low-key aromatics that mesh with other oils. Blend with rosemary for a morning lift and with lavender in the evening to relax.

Week 4 Revive. Now you’re now ready to enhance your spirit with the rejuvenating scent of fir (Abies alba) or its sister conifer, black spruce (Picea mariana). The bracing aroma of fir will erase fatigue, lift low spirits, and motivate the weary. Black spruce offers a rousing aroma that, like fir, stimulates the respiratory system; along with woodsy eucalyptus (Eucalyptus globulus), this trio will spur you to achieve your next goal. And the natural anti-inflammatory and antibacterial properties of these oils combat germs to keep you healthy. Apply them in a preor post-workout balm—weekend warriors love the energy burst these oils provide.

Try these blends in your diﬀuser too! 22

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Photos (clockwise from top): kolesnikovserg ⁄adobestock.com; Africa Studio ⁄adobestock.com

and re-centers stressed souls with its fresh scent. Pair it with clementine (Citrus clementina) to combat stress and promote contentment; blend these two restoratives with lavender (Lavandula angustifolia) to support your new pattern of self-care and renewal.

BLACK GARLIC

NATURAL BEAUTY

pure ingredients for skin & body

Superfood Beauty The same antioxidant-packed fruits and veggies that boost your health can also do wonders for your skin and hair BY SHERRIE STRAUSFOGEL

Superfruits and vegetables, packed with powerful antioxidants, are cropping up in face creams, serums, eye creams, cleansers, masks, body lotions, and hair care products. These multitasking antioxidants detox your skin and scalp, hydrate skin and hair, help boost collagen production, reduce fine lines and wrinkles, help repair sun damage, fade age spots, and fight acne and breakouts. Not all produce is created equal. Six colorful superfoods—açai, berries, oranges, pomegranate, avocado, and mushrooms—are especially chockful of antioxidants, vitamins, minerals, polyphenols, flavonoids, and other nutrients that feed your skin. AÇAI is an anti-aging

powerhouse. It restores the skin’s elasticity levels, moisturizes, and instantly relieves dry cracked skin.

BERRIES (blueberries,

ORANGES tone skin,

blackberries, raspberries, strawberries) improve the skin’s clarity, ﬁrmness, and glow, and alleviate redness and inﬂammation.

balance oil production, help prevent lines and wrinkles, and reduce sunburn, blemishes, and dark spots.

AVOCADOS hydrate skin

and hair, encourage healthy skin cell function, and improve skin’s barrier function. MUSHROOMS help

improve irritated skin, acne, rosacea, and eczema. They hydrate skin and protect against wrinkles and discoloration caused by environmental damage. Mushrooms were originally used to lighten skin (kojic acid, a well-known skinlightener, is found in shiitake mushrooms).

POMEGRANATES help

skin cell generation, even skin tone, and ﬁght acne-causing bacteria and sun damage.

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Photo: Yakobchuk Olena⁄adobestock.com

Fight shine and breakouts with Pacifica Pore Warrior Booster Serum. Extracts of raspberry and black currant help limit sebum oxidations, protect your skin’s natural barrier, and help correct uneven skin tone. Niacinamide helps regulate oil production, protects skin, and improves the appearance of enlarged pores. This concentrated serum is best for oily and combination skin.

Get glowing skin as you wash away dirt, oil, and makeup with Acure Brightening Cleansing Gel. Pomegranates, blackberries, and açai are packed with polyphenols that counter free radicals and increase blood flow. These superfruits are also anti-inflammatory and have the power to soothe skin while repairing surface cells and deterring wrinkles. Purify inside and out with Four Sigmatic Mushroom Face Mask & Tonic. Reishi and chaga mushrooms combined with powdered cacao, cinnamon, nutmeg, charcoal, ginseng, gotu kola, and ginger make an organic face mask that’s good enough to drink. A weekly mask clears pores, smooths fine lines, hydrates, and reduces redness, while a daily tonic helps you stress less, sleep better, and detox.

Hydrate thirsty strands from roots to ends with John Masters Organics Conditioner for Dry Hair with Lavender & Avocado. Nutrient-rich avocado, lavender, and jojoba seed oils intensely moisturize and strengthen hair without weighing it down. Hair is left shiny and soft with a light lavender scent. It’s ideal for hair parched by dry winter winds and indoor heating. Invigorate your skin with Annemarie Börlind Orange Blossom Energizer. Orange extract and orange blossom water, along with carrot and beet extracts, refresh your skin and help protect it from environmentally induced premature aging. Jojoba and macadamia nut oils moisturize and boost tired skin tone and elasticity.

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NATURAL REMEDY

holistic strategies to help you feel better

The Real Story on Collagen Everyone seems obsessed with collagen right now. You might be wondering: What are the beneﬁts of this popular supplement? Read on BY JONNY BOWDEN, PHD, CNS

And in those days, we were taught that you couldn’t really take collagen supplements because they weren’t well digested, so an envelope of gelatin seemed like the only option.

That was then, this is now The notion that you couldn’t digest and absorb oral collagen supplements has long since been buried on the garbage dump of wrong nutritional theories, and collagen supplements have now become, as they say, a thing.

So what’s the deal? What’s the diﬀerence between gelatin and collagen? And what’s the diﬀerence between collagen supplements for the skin and collagen supplements for the joints? And what’s up with collagen protein powder? Glad you asked.

Collagen & Gelatin First, let’s sort out the gelatin-collagen relationship. Gelatin is the cooked form of raw collagen. The raw collagen itself comes from animals, particularly the parts of the animal that we usually don’t eat, like gristle, cartilage, tendons,

Photo: icka_kinamoto⁄adobestock.com

Back in the 1990s, I worked in New York with nutritionist Oz Garcia. Oz was very cutting-edge with nutritional supplement recommendations, and we had an entire dispensary filled with all kinds of high-end brands of designer vitamins, exotic nootropics from Europe, and injectables like glutathione and alphalipoic acid. Top-of-the line stuff. And right there on the shelf alongside these superstar supplements was a big carton of plain old Knox gelatin. That’s right, gelatin. Like the stuff they make Jell-O from. And it was on the shelf with all the superstars because—at the time—it was one of the most powerful natural treatments we had for joint health. The reason we used gelatin for joints was that it’s a precursor to something our joints absolutely need—collagen.

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3 Reasons to Try Fish Collagen There really is no vegan source of collagen, but there is a pescatarian one—fish collagen. As a commercial product, it hasn’t been around as long, but it does have a few definite selling points. Fish collagen is the only option for vegetarians—or at least those who eat fish. Fish collagen peptides are smaller than beef collagen peptides, and studies have shown that they are very well absorbed and digested. Many of my naturopathic doctor friends, like Nikki Arguinzoni-Gil, ND, recommend fish collagen supplements for patients with any gut issues or sensitivity, since they are so easy on the gut. Fish collagen is high in a particularly valuable amino acid—hydroxyproline—that seems to have particular value in stimulating collagen synthesis. A recent study showed that people taking antioxidants together with fish collagen had improved measures of moisture and skin elasticity.

need it for just about everything: strong bones, cartilage, tendons, joints, skin, hair, and nails. (Remember, it’s the main protein in connective tissue!) And last but not least, we make less of it as we get older. We don’t know why collagen production declines with age, but it does. After the age of 20, one percent less of collagen is produced in the dermis every year. In our 40s, we essentially stop making it. When you don’t have enough collagen, bad stuff happens. In the skin, the fibers thicken, stiffen, and lose their elasticity—all resulting in aging lines and wrinkles. Joints become less flexible. Joint aches and pain increases.

Collagen protein powder and bones. When you cook that stuff— as you do when you simmer bones in a broth for 12 hours—the collagen heats up and turns into a form we know as gelatin. And that’s exactly what it looks like, a kind of gelatinous yellow waxy substance floating in the bone broth, that, though unattractive, is nonetheless quite edible. The problem is that bone broth isn’t an efficient way to get collagen into your body—at least not if you want that collagen to do the things it is known for (like helping to improve joints and skin). Here’s why. Bone broth contains collagen proteins in the form of gelatin, and that’s a good thing, as collagen protein is a terrific protein. But collagen proteins are big messy molecules, and they need to be broken down further if you really want to absorb them. Your body will absorb the collagen protein— but it won’t effectively break it down into small enough particles for it to be of maximum use in repairing and maintaining connective tissue. That’s where hydrolization comes in.

Enter hydrolyzed collagen Hydrolyzed collagen is collagen that’s been broken down into tiny, microscopic particles that the body will just suck up and use at exactly the places you need it.

And it’s hydrolyzed collagen supplements that are primarily sold for skin, hair, nails, and joints. Don’t get me wrong— bone broth is a terriﬁc food that supplies a rich array of vitamins and micronutrients and some collagen in the form of gelatin. But if you want collagen for more speciﬁc purposes, hydrolyzed collagen supplements are the way to go. And, although there are many variations and combination products, most fall into one of two categories: products that provide collagen 1 and 3, and products that provide collagen 2.

What are all these different kinds of collagen? There are at least 16 diﬀerent types of collagen, but about 90 percent of the collagen in your body consists of types 1, 2, and 3. Collagen 1 and 3 are found mainly in the skin. Collagen 2 is found in the joints. All collagens serve the same purpose: to help tissues withstand stretching. Many collagen supplement companies oﬀer at least two formulas—a combined collagen 1 and 3 supplement (for the skin) and a collagen 2 supplement (for the joints). So why do we need collagen supplements? Number one, collagen is the most abundant protein in the body, so it’s pretty important. Number two, we

While collagen supplements are a great way to get support for skin and bones, there’s a trend toward high-quality collagen protein powders, which oﬀer a much greater dose of the collagen peptides. Collagen protein powder is rich in amino acids that are important in building joint cartilage. Clinical studies suggest that 10 grams per day of pharmaceutical-grade collagen reduces pain in patients with osteoarthritis of the knee or hip. One published review concluded that “Collagen hydrolysate is of interest as a therapeutic agent of potential utility in the treatment of osteoarthritis and osteoporosis,” adding that “its high level of safety makes it attractive as an agent for long-term use in these chronic disorders.” Another study showed improvement of joint pain in athletes who were treated with the dietary supplement collagen hydrolysate. I consider collagen protein an excellent choice and often use it instead of whey just for variety. It might be a particularly good choice for those who are extremely sensitive to dairy. It’s also worth pointing out that products that come from beef, such as collagen or whey protein, should always be sourced from healthy cows. A number of companies have grass-fed/ pasture-raised collagen in their product lineup—a very encouraging sign indeed! JANUARY 2020

•

NEW YEAR’S GUIDE TO

Making Lasting Changes IF YOU WANT TO KEEP YOUR RESOLUTIONS THIS YEAR, THE KEY ISN’T TO CHANGE YOUR GOALS, BUT YOUR MINDSET BY MICHELE BURKLUND, NMD

• JANUARY 2020

The New Year is an exciting time, full of possibilities and potential to make a real change in our lives. But despite the best of intentions, many of us have a hard time getting started. In fact, a shocking study from U.S. News and World Report showed that 80 percent of New Year’s resolutions will fail by February. Why? Because our focus is on the goal itself, rather than the mindset, feelings, and intentions behind it. This step-by-step guide will give you the tools you need to create lasting change, to replace habits with meaningful rituals, and to thrive in 2020 and all the years ahead.

Be passionate: When thinking about setting a goal, ask yourself how much

you really want it. Choose a New Year’s resolution that is not only practical, but creates positive feelings and emotions. A well-known study from the University of Pennsylvania discovered that “grit” is a key attribute for attaining goals. Grit, which is defined as having both the perseverance and passion for a long-term goal, is an important predictor for long-term success. For example, let’s say your resolution is to “get healthy.” Now ask yourself how getting healthy will make you feel. What do you see yourself doing once you achieve your goal? Keep in mind that less is more when deciding upon which goals to pursue. The more goals you choose to focus on at any given time, the more scattered your focus becomes.

Photo: Monster Ztudio⁄adobestock.com

PERSONAL EXERCISE: Choose one goal. Write down how you would feel when you achieved it, then write down what you would do if you achieved it.

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Be conscious: This is easier

Year’s resolution that you’re passionate about, it’s time to break it down into small actionable steps that will create profound change over time. The famous saying by Lao Tzu is still relevant today: “The journey of a thousand miles begins with one step.” Continuing with the example of “get healthy,” break this goal down into smaller parts focusing on nutrition, exercise, and overall wellness, making this large goal seem more attainable with a clear plan of action. Some examples could include adding one serving of greens into your daily meals, starting a daily food journal, going for 20-minute walks 4 days a week, working with a ﬁtness trainer once a week, having a nutrient-dense, home-cooked meal twice a week, or practicing mindfulness for 10 minutes each morning. PERSONAL EXERCISE: Write down 5 actionable steps that will help you to achieve your goal.

Set a date: Having clear and

measurable goals will set you up for success. Over 2,000 years ago, the philosopher Aristotle detailed this approach by stating, “First have a definite, clear, practical ideal; a goal, an objective. Second, have the necessary means to achieve your ends: wisdom, money, materials, and methods. Third, adjust all your means to that end.” The modern twist on this ancient method goes by the acronym “SMART,” which stands for Speciﬁc, Measurable, Actionable, Reasonable, and Timely. A recent study published in the Journal of Health Education and Teaching found that the SMART approach was successful in preventing weight gain in a group of college students who used it. The study also conﬁrmed that having a passion or a clear motivation improved outcomes, as did consistent monitoring. PERSONAL EXERCISE: Write down measurable actions to achieve your goals within a clear time frame.

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Adjust accordingly: Reaching

a goal is never a straight road. Socrates said, “Falling down is not a failure. Failure comes when you stay where you have fallen.” Focus on progress rather than perfection. Allow yourself to approach failure with a new mindset—see it as part of the journey, and continue forward. PERSONAL EXERCISE: Take 15 minutes each week and go over the actions you performed that got you closer to your desired goal. Next, write down the actionable items that you didn’t get done, and then write what held you back and what you will do moving forward.

said than done because many of our biggest obstacles are unconscious actions, such as grabbing the chips while watching TV or going straight for the soda at the grocery store. Think about the feelings or routines that bring about these unhealthy behaviors. The more you become aware of them, the better you will be at stopping them. PERSONAL EXERCISE: Write down your “triggers” or times/activities that tempt you to veer oﬀ course.

Feel grateful: It has literally

been proven that a grateful mindset can improve many aspects of your life, from your stress level and mood to your blood pressure. A study published in the Journal of Personality and Social Psychology found that a grateful outlook improved both psychological and physical well-being among its participants. Counting your blessings is also an important attribute for reaching your New Year’s resolution by helping to keep you positive through the challenges that might arise along the journey. PERSONAL EXERCISE: List 5 things that you’re thankful for each day.

Photos (clockwise from top): Monster Ztudio⁄adobestock.com; esoxx⁄adobestock.com

Define it: Now that you have a New

Visualize: This has long been a

secret to success among Olympic athletes, and a study from the Journal of Sports Science & Medicine showed that the practice of mental imagery along with physical training was able to minimize the risk of injuries, physiological stress, and overtraining while improving muscle strength. Your brain doesn’t know the difference between a visualization and reality. PERSONAL EXERCISE: Take several minutes each day to visualize yourself as if you have achieved your goal, and focus on the feelings that accompany it.

Replace habits with inspiring rituals: A ritual is

PERSONAL EXERCISE: Design your morning ritual with purpose and meaning from the time you wake up to the time you begin your day.

Create a mantra: Mantras have

been used for thousands of years to help set intentions, clear the mind, and energize a thought. Creating a mantra to help you reach your goal will help set that intention, keep you focused, and bring awareness to it. In fact, a pilot study from India that evaluated the effect of mantras on overall well-being, stress, and depression recruited students from top-ranking colleges to select a mantra of their choice and listen to it for a period of time. The study found that the students who listened to their selected mantras had both an improved level of psychological well-being and better clarity of mind. For this exercise, a mantra can be a word, a prayer, a statement, or even a sound—something that resonates with you to help you on your journey that you can repeat throughout the day either silently or out loud. PERSONAL EXERCISE: Create your own mantra and repeat it throughout the day.

Photo: arthurhidden⁄adobestock.com

an intentional set of actions done with a purpose—something that goes beyond just the action itself. A habit, on the other hand, is an unconscious action done from repetitive actions. By creating rituals, you’re adding more meaning into your life, your focus

is on the power of that moment, you’re enjoying and even celebrating each action, and you’re mindful during the entire routine. For example, if you ﬁnd yourself repeatedly hitting the snooze button on the alarm, taking a quick shower and not remembering if you shampooed your hair, or mindlessly eating your breakfast while stuck in traffic, these are all habits that can be replaced with intentional and empowering rituals instead. Try choosing the music or sounds you want to hear as you wake up, begin practicing mindfulness meditation for 10 minutes each morning, place some eucalyptus inside your shower to awaken your senses, make a delicious breakfast smoothie packed with protein and phytonutrients, or practice being present during your morning commute.

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Fever, body aches, sore throats, and coughs that last till spring—it’s that time of year again. But you don’t have to be miserable. Herbs, supplements, foods, and lifestyle practices can help you kick that sickness to the curb. Just try these science-based remedies that really work.

Suck on some zinc.

It can significantly reduce the duration of colds and severity of symptoms. Taken within 24 hours after symptoms start, zinc lozenges can shorten the length of colds by up to three days and cut the duration of some symptoms, such as stuffy nose, by as much as 58 percent. While lozenges have the best immediate effect, zinc supplements may also support immunity and lower your risk of getting sick. To stop a cold in its tracks, take zinc lozenges as soon as symptoms appear. For longer-term protection, take zinc capsules or tablets. But avoid zinc nasal sprays and swabs—they’ve been linked with an irreversible loss of the sense of smell.

• JANUARY 2020

WAYS TO CONQUER COLDS, FIGHT FLU, AND STAY HEALTHY THIS WINTER

Photo: Natallia⁄adobestock.com

BY LISA TURNER

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Get more sunshine. When

skin is exposed to sunlight, the body produces vitamin D, critical for healthy immune function. In cold, cloudy winter months, when you’re not out as much, you may need supplements, since low levels of vitamin D can make you more susceptible to colds and flu. Epidemiologic studies show that high vitamin D levels are linked with a reduced risk of upper respiratory tract infections, and supplementing with vitamin D significantly lowers risk of infection. In one study, vitamin D cut the risk of respiratory infection in half, especially in people who were deficient. Look for vitamin D3 in gel caps or liquids for best absorption.

Load up on echinacea. It’s

rich in compounds that support the immune system by activating the body’s defense systems. Some studies show that echinacea can inhibit the flu virus, viral growth, and the secretion of pro-inflammatory compounds in the body. Studies on echinacea’s effects on colds are mixed, but some research suggests that it can inactivate certain respiratory bacteria, reverse inflammatory effects caused by these bacteria, and control symptoms. In some cases, echinacea may reduce the likelihood of getting a cold by 10–20 percent. Choose standardized echinacea tinctures for maximum absorption, or try echinacea capsules.

Don’t forget “Indian echinacea.” Andrographis,

also called “Indian echinacea,” supports immune function and can both prevent sickness and significantly improve symptoms. Studies show that andrographis is twice as effective as a placebo at reducing respiratory tract infection symptoms (cough, sore throat, runny nose, fever), and can lessen the duration of illness. One review of 33 studies found that andrographis was significantly better than other herbal therapies at reducing symptoms of respiratory tract infections. Most

• JANUARY 2020

studies used a product that combines andrographis with Siberian ginseng. Try andrographis capsules or tablets, or look for it in combination respiratory health formulas.

Sauté some shiitakes. They’re

rich in compounds called beta glucans that support immune function and protect against colds and flu. Add broccoli or kale—like other cruciferous vegetables, they support immune function—and carrots or other orange vegetables that can protect against infection. Include lots of garlic, which activates the body’s natural killer cells and reduces the severity of cold and flu symptoms. And sprinkle your stir-fry with nutritional yeast, which increases the body’s potential to defend against invading pathogens and can reduce infections by as much as 25 percent. If you don’t love mushrooms, try a supplement. Look for reishi, maitake, lion’s mane, or cordyceps, or choose a blend formulated to support immune function.

Boost your berries. Blueberries,

blackberries, strawberries, and other berries are rich in polyphenols that support immune function and may protect against the flu. Elderberry in particular is rich in antioxidant polyphenols that enhance immune cell activity and may block a virus’s ability to spread. Research shows that elderberry both inhibits the flu virus and reduces symptoms if you do get an infection. In one study of people who had the flu, almost 47 percent of those who took an elderberry extract for three days had a complete resolution of their symptoms. In another study, elderberry extract cut duration of flu symptoms in half. Look for syrups, lozenges, or effervescent tablets, and take as soon symptoms appear.

Sleep also lowers stress, which can make you more susceptible to sickness. Quality is as important as quantity: one study found that people who slept less than seven hours a night were almost three times more likely to get a cold, and those who slept poorly were more than five times more prone to colds. If you struggle to snooze, try melatonin, valerian, or kava kava, which have all been shown to improve quality of sleep.

Get back to your roots. In

herbal medicine, it’s thought that the healing compounds of many plants are more concentrated in the roots. Three to try:

Ginseng has a long history of use in

traditional Chinese medicine for its immune-supportive effects. It helps protect against upper respiratory infections, and some studies show that taking ginseng daily for 3–4 months during flu season can significantly decrease the risk of developing a cold or flu and reduce the number of colds in a season. If you do get an infection, ginseng can reduce symptom severity and duration. Choose standardized ginseng in tinctures or capsules, ideally organic, and look for a formula that’s been tested for purity. Pelargonium, from a plant known as

African geranium, has both antiviral and antibacterial activities, and is eﬀective in treating a number of respiratory conditions, including bronchitis, sinusitis, and the common cold. Other studies show pelargonium extract may inhibit infection by, and prevent the replication of, respiratory viruses. It’s sold under the brand name Umcka or as umckaloabo, in syrups, liquids, drink mixes, and chewable tablets. Turmeric, traditionally used in Ayurvedic

Rest easy. A good night’s sleep

protects immune function and can reduce your risk of colds and flu. Part of the reason: the body releases chemicals during sleep that help regulate immune response and fight infection.

medicine, is known for its ability to reduce inﬂammation and support immune function. It also has antibacterial and antiviral properties, and can protect against viruses that cause a variety of respiratory illnesses. In some studies,

For One Doctor, the Choice Is “Xlear” Gustavo Ferrer, MD, an experienced pulmonologist trained in both Cuba and the U.S., has seen more than his fair share of cold and ﬂu cases. As the founder of the Cleveland Clinic Florida Cough Clinic, Ferrer has been treating patients for all kinds of respiratory ailments for more than 20 years. One of his favorite weapons for combating colds and ﬂu isn’t Mucinex, Sudafed, or another OTC product—it’s Xlear, a natural nasal spray that Ferrer says works consistently among his patients. We wanted to hear more, so we sat down with Ferrer and asked him a few questions.

BN: You’ve said Xlear Nasal Spray has become one of your favorite natural products. How has it helped your patients? I have been using Xlear for my patients for more than five years. I was first introduced to Xlear from Burke Lennihan, RH, CCH, the coauthor of my book Cough Cures. She was using it with her patients for years. I carefully reviewed the research, and then I started using it for chronic cough, rhinitis, postnasal drip, and sinusitis. My patients love it. BN: For people not familiar with Xlear Nasal Spray, what is it, and how can it help keep colds and flu at bay? Xlear Nasal Spray features xylitol, a natural ingredient that clinical studies show helps break up bacterial colonies called biofilms and inhibit bacteria from sticking to nasal and sinus tissues. It safely cleanses the nose and sinuses by helping the body flush contaminants out of the body. BN: How does it differ from saline and other nasal sprays (OTC and prescription)? Saline nasal sprays, though natural, do not offer enough impact to promote health. Additionally, saline alone can dry out

curcumin, the active compound in turmeric, prevented replication of some strains of the ﬂu virus by 90 percent. It’s also eﬀective in preventing bronchitis. Look for standardized forms in capsules or tinctures, and be sure it contains black pepper extract (piperine) to dramatically increase its absorption.

Supercharge your smoothie.

Make your breakfast count with an immune-boosting smoothie: start with plain yogurt, rich in probiotics that support immune function, improve the activity of natural killer cells, and prevent infection. Research shows that probiotics are effective for fighting the common cold and flu-like respiratory infections, and can reduce the number of respiratory tract infections. Add some kiwis, peaches, or papaya—all are high in immune-enhancing vitamin C to protect against pathogens and reduce the frequency of colds. Sweeten your

the nasal passages, creating a more susceptible environment for illness. People also complain of an uncomfortable burning sensation when using saline. Prescription nasal sprays contain medication that could cause rebound symptoms (e.g., congestion) or even dependence. Prescription medications do not work with the body—in fact, they can turn off the body’s natural defenses, which could create more of a problem. I’ve found that Xlear Nasal Spray is highly effective while still being natural and safe to use as much as needed. It also works with the body’s natural processes to defend itself. BN: What’s the best way to use it? Xlear Nasal Spray is best used daily to keep the nose and sinuses clean. If people are needing a stronger punch during cold and ﬂu season, Xlear Rescue, a separate product, is the best option. Xlear Rescue combines the original saline-andxylitol formula with health-promoting herbs like oregano and other essential oils, added for additional beneﬁt when people need it most. Learn more about Ferrer at gustavoferrermd.com.

smoothie with Manuka honey, a special variety that comes from Australia and New Zealand. Studies show that it has antibacterial and immune-supportive properties, and may protect against the flu virus.

Take a hike. Exercise

enhances immune function and can help your body fight off bad bugs. A brisk walk or hike is ideal; in one study, regular moderate

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exercise reduced respiratory infections by a third, but strenuous exercise increased susceptibility. And hike with a friend—social interactions reduce stress and improve immune response. Start exercising before cold and flu season to bolster your body’s defenses. If you have a bug, take it easy. Gentle movement with a common cold can speed healing, but if you have a fever, chills, body aches, or chest congestion, rest until you’re better.

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JANUARY 2020

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•

THE CBD SCOOP

using CBD & hemp for health & wellness

CBD Update CBD is everywhere these days—in products from supplements to sparkling water to shampoo. What’s the best way to beneﬁt? A doctor and a pharmacist explain BY VERA TWEED

• JANUARY 2020

For any type of pain, CBD is a safer alternative to over-the-counter remedies such as acetaminophen or ibuprofen. “Ibuprofen kills 16,000 to 17,000 people a year from gastric hemorrhage, and it hospitalizes over another 100,000 for gastrointestinal bleeds,” says Maroon. And acetaminophen, when used longterm, is a common cause of liver failure and the need for a liver transplant. However, says Maroon, “CBD is not a cure-all.” Rather, it works best when used much like aspirin or the other overthe-counter pharmaceutical remedies, as a safer, plant-derived alternative.

How CBD Works CBD, short for cannabidiol, brings about benefits by influencing the endocannabinoid system—a signaling system that helps to regulate inflammation, the brain and central nervous system, and

the immune system. Although its eﬀects aren’t fully understood, CBD has a balancing eﬀect. “It’s an adaptogen,” says Earl Mindell, a pharmacist, pioneer in nutritional healing, and author of Healing With Hemp CBD Oil. “It adapts to your needs.” As an example, someone taking CBD for pain might also experience reduction in anxiety or improvement in sleep, even though these weren’t the symptoms that prompted the use of CBD.

Can CBD Get You High? The short answer is, “No.” CBD can be extracted from hemp or marijuana. Unlike hemp-derived products, CBD from marijuana may be combined with THC, the component in the marijuana plant that does produce a high. The hemp plant contains traces of THC, but by law hemp may not contain

Photo: Irina⁄adobestock.com

“Hemp-derived CBD has a very large therapeutic potential to help in a multiplicity of ways,” says Joseph Maroon, MD, a neurological surgeon at the University of Pittsburgh, a pioneer in nutritional healing, and coauthor of a recent scientific review of CBD published in Surgical Neurology International. “It is a significant antiinflammatory; it’s an analgesic—a pain reliever; and it’s an antianxiety agent.” And it does these things safely. In using CBD with hundreds of patients, Maroon has found no side effects other than some gastrointestinal upset in one or two cases. He recommends it for neck pain, back pain, degenerative disk disease, osteoarthritis, trauma, sleep problems, anxiety, and peripheral neuropathy, such as burning, painful feet that are a common complication of diabetes.

What to Look for in a CBD Product The quality of CBD products varies a great deal. Look for a company whose website describes its agricultural, extraction, and testing methods and provides a Certiﬁcate of Analysis (COA)—results of testing by a competent lab. Tests should be done to ensure that products do not contain any microbial contaminants, pesticides, or other toxins that could be harmful. In addition, products should be tested to make sure that the label accurately states quantities of CBD and other ingredients.

Label Check In capsules and tinctures, hemp CBD should be extracted from the aerial parts of the plant and should be “broad spectrum,” or “full spectrum,” meaning that in addition to CBD, it contains other beneﬁcial components found naturally in the hemp plant. On labels, take note of the serving size and look for the quantity of CBD per serving. When choosing topical CBD balms or lotions, check other ingredients on labels for possible skin irritants or allergens.

How to Use CBD CBD is best absorbed with fat, and some tinctures and soft gels contain fat. Otherwise, take CBD with a fatty food.

Photo (top right): cendeced⁄adobestock.com

TINCTURES AND SPRAYS: For

fastest absorption, try an oilbased hemp CBD tincture or spray designed to be taken under the tongue or into the cheek. These are absorbed from your mouth, rather than going through your digestive system.

Ancient Nutrition Organic CBD Hemp

Charlotte’s Web CBD Gummies

* *

PILLS: If you prefer to swallow

pills, capsules and soft gels are available. BALMS AND LOTIONS: Rub on a painful area and reapply as needed.

How Much to Take The overriding recommendation is “Start low and go slow.” Maroon recommends starting with 15 mg daily for three days and if needed, increase to 30 mg for another three days. If needed, keep increasing the dose by 15 mg every three days, up to 100 mg. To enhance sleep, take CBD in the evening. To relieve anxiety, pain, or other symptoms, take it during the day. In some cases, it makes sense to split the daily amount into two or more doses—if you experience anxiety relief for only a few hours, for example. For localized pain, such as a painful joint, start with a CBD balm or cream, rubbed on as needed. If, after a few days, you need more relief, try adding a tincture or pill.

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CBD Uses Conditions for which CBD may be beneficial include: * Age-related macular degeneration * Alzheimer’s disease * Anxiety * Arthritis * Attention deficit hyperactivity disorder * Blood clots * Cancer treatment side effects * Crohn’s disease * Depression * Eczema * Epilepsy * Fibromyalgia * Glaucoma * Headaches, including migraines * Heart disease * High blood pressure * Inflammation * Insomnia * Irritable bowel syndrome * Menopause * Multiple sclerosis * Nausea * Opiate addiction * Panic attack * Post-traumatic stress disorder * Premenstrual syndrome * Schizophrenia * Skin conditions including acne * Sleep problems * Stroke recovery * Thrombosis * Thyroid disorders * Traumatic brain injury * Ulcerative colitis * Vomiting

JANUARY 2020

•

THE CBD SCOOP

more than 0.3 percent THC—too little to produce a psychoactive eﬀect.

Recent Research The popularity of CBD has been driven by user experience, and the legalization of hemp cultivation in the United States in 2018 has opened the door to a proliferation of research. Mindell estimates that there are more than 40 human trials of CBD currently underway. CBD formulated as an FDA-approved drug, Epidiolex, is used to treat certain forms of childhood epilepsy, and there is anecdotal evidence that over-the-counter CBD products can also reduce epileptic seizures. Other study highlights: Pain: One study tested a hemp CBD extract among people who had been taking opioids for chronic pain for at least a year. The study, published

in Postgraduate Medicine, tracked 94 patients of a pain clinic based in New Albany, Ind., who took an extract containing approximately 15 mg of CBD, twice daily in most cases. After 8 weeks, 53 percent of patients had significantly reduced or eliminated use of opioids, and 94 percent reported better quality of life. In Poland, researchers tested a topical hemp CBD oil against a placebo for jaw pain in 60 people. In the study, published in the Journal of Clinical Medicine, applying hemp CBD oil topically to jaw muscles, twice daily for 14 days, significantly reduced pain intensity—by 70 percent in those using hemp CBD oil, compared to about 10 percent in those using a placebo oil. Sleep and anxiety: At a mental health clinic in Fort Collins, Colo., the effects of CBD were tracked in 72 patients

suﬀering from anxiety or poor sleep. Nearly all patients took 25 mg of CBD daily in capsules (a handful took larger doses) as an adjunct to their usual drug treatment. After a month, there was mild improvement in sleep and greater improvement in anxiety. Among those who continued to take CBD for another month—56 percent— sleep varied but improvements in anxiety were sustained. Results of the research were published in The Permanente Journal. Parkinson’s disease: A review of studies that used CBD doses ranging from 75 to 400 mg daily, taken in addition to medications, found that patients experienced improved mental and emotional health and less disruptive involuntary movement while sleeping. The review was published in the European Archives of Psychiatry and Clinical Neuroscience.

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HEALTHY DISH

i t! ke

Warming Stew for Colder Weather BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC

Few foods oﬀer hearty comfort as well as a hot, tasty, well-made beef stew. Here’s a way to make it healthy as well: Choose lean, grass-fed beef. Most restaurant beef stew is made with fatty, low-quality factory-farmed beef, complete with a nice (unwanted) helping of antibiotics, steroids, and hormones. Not so with grass-fed. You’ll get everything you need from beef—iron, B12, and the highest-quality protein— without any of the “ingredients” you

don’t want. And speaking of iron, we need it—badly. (Especially growing kids!) There are actually two kinds of iron in our diet—heme iron and non-heme iron. The heme kind is far more absorbable but is only found in animal products. This stew is as easy as pie to prepare—you assemble the ingredients in a ﬂash in the morning and return home to a rich, warm, fragrant dish that is sure to satisfy on any chilly winter night!

Notes from the Clean Food Coach For faster preparation, use the manual pressure cooker setting on your Instant Pot.

Add 1 Tbs. olive oil to the instant pot, and set to sauté. Add beef, Italian seasoning, cracked pepper, and salt, and brown meat lightly, turning frequently, for 3–4 minutes. Transfer beef to a bowl to rest.

Add onion, celery, and carrots to Instant Pot and sauté until onions begin to soften. Stir in garlic, potatoes, and mushrooms, and gently turn everything over a few times.

Turn off the sauté function; drain and discard juices from the reserved

Hearty Slow Cooker Beef Stew Serves 8 1 large sweet onion, chopped 4 medium celery stalks, chopped 4 medium carrots, peeled and chopped 1 lb. young red or purple potatoes, unpeeled and chopped 6 oz. mixed wild mushrooms of choice, sliced 1½ lbs. pounds stew beef (sirloin best) 4 cloves garlic, minced 1 Tbs. Italian seasoning 1 tsp. cracked black pepper ¾ tsp. salt, or to taste 1½ cups beef bone broth 1 14-oz. can tomato sauce ½ cup burgundy wine 2 Tbs. Worcestershire sauce 2 Tbs. cornstarch (or kudzu) 2 Tbs. water 1 cup frozen peas 1. In large slow cooker (at least 3.5 quarts), scatter onions, celery, carrots, potatoes, and mushrooms. Top with beef cubes, and sprinkle garlic, Italian seasoning, cracked pepper, and salt evenly over meat. 2. In medium bowl, combine bone broth, tomato sauce, wine, and Worcestershire sauce, and mix gently to combine. Pour evenly over meat and vegetables.

beef; and add meat to the Instant Pot. Add broth, tomato sauce, red wine, and Worcestershire sauce, and stir gently to combine. Lock lid and set to manual, high pressure for 35 minutes.

3. Cook on high about 4 hours, or on low about 6 hours, until vegetables are tender and meat is cooked through, but not overdone.

In small bowl, combine cornstarch and water, and whisk with a fork until

4. In small bowl, combine cornstarch and water, and whisk with fork until dissolved. Remove slow cooker lid, and stir in cornstarch slurry to thicken stew slightly. Stir in peas. Taste, and adjust seasoning, if necessary.

dissolved. Set aside. Remove peas from freezer and set aside. When cook time has completed, let the Instant Pot rest 10 minutes, then release pressure valve.

Carefully remove lid, stir cornstarch slurry again and add to stew, stirring gently about 30 seconds to thicken. Stir in peas, taste, and adjust seasoning, if necessary.

• JANUARY 2020

Per serving: 280 cal; 22g prot; 9g total fat (3g sat fat); 25g carb; 60mg chol; 710mg sod; 5g ﬁber; 7g sugar

Photo: Sławomir Fajer⁄adobestock.com

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EATING 4 HEALTH

foods & meals that heal

Eat Your D No sun? No problem. Try these 7 cold-weather sources of the sunshine vitamin BY LISA TURNER

important for immune function: one serving has 91 mg, or about 600 percent of the daily value. RECIPE TIPS: Simmer oysters with stock, milk, onions, and garlic for a simple stew; mix chopped smoked oysters with cream cheese and spread on crackers; top oysters in the shell with lemon and garlic, and broil until done.

Mushrooms.

as much as 500 IU per egg. The vitamin D is concentrated in the yolk, so egg white omelets won’t do it. If you’re worried about fat, poach or boil eggs instead of cooking them in oil. RECIPE TIPS: Combine eggs, chopped mushrooms, spinach, and grated cheese, and bake in muffin tins for mini-frittatas; mash hard-boiled egg yolks with avocado and spread on sandwiches; top braised greens with soft-poached eggs.

Eggs. One large, commercially

raised egg has about 20 IU of vitamin D, but pasture-raised versions have three to four times as much. Eggs from chickens who were fed vitamin D-enriched feed may have

• JANUARY 2020

Oysters. They’re high in

vitamin D—one 3.5-ounce serving has 320 IU—and low in fat, with only 68 calories per serving. Oysters are also loaded with zinc,

Mushrooms are the only plant source of naturally occurring vitamin D; they contain a type of sterol, called ergosterol, that converts to D in the presence of sunlight. (The primary form produced by mushrooms is vitamin D2, rather than the D3 found in animal foods.) But all mushrooms aren’t created equal. Some commercially grown mushrooms are raised in the dark, and contain very little vitamin D. But if they’re exposed to UV light, they can contain high amounts—UV-exposed portobellos, for example, have about 52 percent of the RDI per one-cup serving. To make sure you’re getting D, look for mushrooms that are labeled “UV-treated” or “high in vitamin D.” RECIPE TIPS: Brush portobellos with olive oil and grill until tender; sauté brown mushrooms with leeks and tarragon; toss shiitakes with tamari and garlic, and roast till tender.

Photo: adobestock.com

Over the past decade, vitamin D (technically a hormone) has become one of the most researched nutrients— and for good reason. Not only is it critical for bone health, cell growth, immune function, and other body processes, it may also play a role in preventing inﬂammation and protecting against several forms of cancer. There has been some controversy around the optimal amount: while the RDIs for vitamin D were recently updated to 600 IU per day for adults, some studies suggest that a higher intake (as much as 3,000 IU per day) is needed to maintain optimal blood levels. Your body naturally produces vitamin D when UV rays from the sun hit your skin, but in cold winter months or northern climates— or if you use sunscreen religiously— you may not get enough. And because vitamin D is naturally present in very few foods, mostly animal products, vegetarians and vegans are at a particularly high risk of deﬁciencies. Here’s how to meet your needs during the coldest, grayest days of winter:

Salmon. It’s a rich source

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of vitamin D, but amounts vary depending on how it’s raised. Wild-caught versions are higher: some have as much as 988 IU of vitamin D per serving, while farmed varieties have only about 25 percent as much. Tuna, herring, mackerel, catﬁsh, and halibut are other good sources of vitamin D. RECIPE TIPS: Mix canned salmon with Greek yogurt, minced dill, and capers; top salmon ﬁllets with Kalamata olives, chopped tomatoes, and rosemary, and roast until tender; combine cooked salmon with cumin, salsa, scallions, and avocado cubes and serve as tacos.

Sardines. These small, oily fish

in the herring family are also excellent sources of vitamin D, with 272 IU per serving. Like salmon, they’re also loaded with omega-3 fats and other nutrients. The big plus: canned sardines are super-convenient, and if you buy the bone-in varieties, they’re an excellent source of calcium, with about 350 mg per serving. RECIPE TIPS: Sauté sardines with roasted red peppers and arugula, and toss with cooked pasta; top pizza with tomato sauce, basil, mozzarella, and sardines; sauté chopped kale, onions, and sardines in olive oil, and sprinkle generously with red pepper ﬂakes.

6 Photo: vm2002⁄adobestock.com

Dairy. While vitamin D doesn’t

naturally occur in milk, cheese, yogurt, or other dairy products, most commercial varieties contain added D. In the 1930s, the United States began fortifying milk with vitamin D to enhance calcium absorption and prevent rickets, a childhood skeletal disease. Dairy from grass-fed or pastured animals is also higher in omega 3 fats and other nutrients. RECIPE TIPS: Warm low-fat Greek yogurt with minced garlic, parsley, and shredded Parmesan cheese for a healthier Alfredo sauce; simmer milk, honey, vanilla, and unﬂavored gelatin, pour into ramekins, and let cool till

4 Tbs. olive oil 1 lb. cremini or portobello mushrooms, chopped ½ cup heavy cream (optional) Chopped ﬂat-leaf parsley or minced chives for garnish 1. Preheat oven to 375°F. Toss shiitake mushrooms with coconut oil and spread in single layer on large baking sheet. Sprinkle with salt, and roast 20 minutes, stirring once or twice during cooking, until mushrooms are crispy. Remove from oven and let cool brieﬂy.

Cream of Mushroom Soup with Crispy Shiitakes Serves 6 This rich, silky soup is made with a base of puréed potatoes and cauliflower instead of cream, which creates the same hearty texture with much less fat and lots of fiber and nutrients. We added cream as an option, for extra richness. When you’re roasting the shiitakes, be sure not to crowd them to prevent steaming and ensure the mushrooms get extra crispy—use two pans if necessary. To make sure you’re getting vitamin D from your mushrooms, look for those labeled “UV-treated” or “high in vitamin D.” 2 cups shiitake mushroom caps, thinly sliced 2 Tbs. melted coconut oil 2 cups small cauliflower florets 2 large Yukon Gold potatoes, peeled and chopped 1 small yellow onion, chopped 2 garlic cloves, minced 2 sprigs thyme 5 cups chicken or vegetable broth

ﬁrm; purée milk, frozen cherries, and cocoa powder, sweeten to taste, and freeze in an ice-cream maker.

Soy milk. Because animal

products are the only sources of vitamin D3, vegans, vegetarians, or people with dairy sensitivities may be at risk for vitamin D deficiencies— so most soy, almond, oat, and other plant-based milk substitutes are fortified with the vitamin. Most varieties contain 15–25 percent of the DV for vitamin D per cup, about the same as

2. While shiitakes are roasting, combine cauliflower, potatoes, onion, garlic, thyme, and broth in medium pot. Bring to a boil, reduce heat, and simmer, covered, 12–15 minutes, or until cauliflower and potatoes are tender. 3. While soup cooks, heat olive oil in a large skillet. Add cremini or portobello mushrooms, and cook 5–7 minutes, until tender, stirring frequently. 4. Remove thyme sprigs from cauliflower and potato mixture and discard. Transfer mixture to a high-powered blender or food processor, and purée until very smooth and creamy. Season to taste with salt and white pepper. 5. Return cauliflower-potato mixture to pot, and add cremini or portobello mushrooms. Stir in cream, if using, and simmer 5 minutes. 6. To serve, divide soup among individual bowls. Top each bowl with crispy shiitakes and parsley or chives, and serve immediately. Per serving: 250 cal; 6g prot; 14g total fat (5g sat fat); 28g carb; 0mg chol; 510mg sod; 5g fiber; 5g sugar

fortified cow’s milk. Plus, most are also fortified with calcium for bone health. Fortified orange juice is another good option for vegans, vegetarians, or those with dairy sensitivities. RECIPE TIPS: Purée fortiﬁed orange juice, vanilla soy milk, and ice cubes until creamy; purée soy milk with probiotic powder, pour into a bowl, cover with a towel, and let stand 24 hours for dairy-free yogurt; simmer soy milk with cinnamon, cardamom, ginger, and vanilla, then whisk in matcha green tea powder. JANUARY 2020

•

ASK THE NUTRITIONIST

answers to your food questions

Shop GMO-Smart The USDA’s new GMO disclosure law doesn’t provide the clear labeling and understandable terms Americans want, but there are still sureﬁre ways to steer clear of genetically modiﬁed foods at the store BY MELISSA DIANE SMITH

Knowing how to avoid buying genetically engineered foods, also known as genetically modiﬁed organisms (GMOs), was confusing for consumers before the USDA published its ﬁnal National

• JANUARY 2020

Bioengineered Food Disclosure Standard (NBFDS) in the Federal Register on December 21, 2018. Believe it or not, the new law actually has made the whole process even more convoluted! Under the new law, some products may disclose that they are bioengineered in 2020; others by 2022. But don’t take that disclosure too seriously. Consumer groups have spoken out against many loopholes and omissions in the new law. “The USDA has betrayed the public trust by denying Americans the right to know how their food is produced,” says Andrew Kimbrell, executive director

at the Center for Food Safety. “Instead of providing clarity and transparency, they have created large-scale confusion and uncertainty for consumers, food producers, and retailers.” According to the Non-GMO Project, the new law:

Exempts most products that have been processed and refined, which means the majority of GMO foods. A product can have many different highly refined GMO ingredients and still not be labeled under this law. Largely exempts GMO ingredients developed through new techniques

Photo: zimmytws⁄adobestock.com

I want to avoid genetically modified organisms (GMOs) when I buy food. But I still don’t understand the current labels on products, and I read that GMO labels based on a new law might start appearing. Can you provide a rundown of what I need to know to stay away from GMOs when I shop?

ASK THE NUTRITIONIST

Non-GMO vs. Organic: Which Is Better? Buying products labeled Non-GMO Project Verified or USDA Organic are both excellent ways to steer clear of genetically modified organisms (GMOs). But do you know how to distinguish the difference between the two? Products that have the Non-GMO Project Verified seal, the square box with a butterfly, are free of GMOs and have been tested for at-risk ingredients. However, products with this label still could be sprayed with synthetic chemical pesticides. In contrast, products that have the USDA Organic seal cannot, by law, contain any GMO ingredients. Organic foods also must be produced without irradiation, sewage sludge, antibiotics, and growth hormones, and without synthetic chemical fertilizers and pesticides. And organic foods are more nutritious than non-organic foods, according to reviews of multiple studies. What’s the bottom line? Overall, buying organic is better for people and planet: It supports an environmentally beneficial food production system that sustains the health of soils, ecosystems, and people. To be as safe as possible, choose USDA Organic foods, preferably those that are also Non-GMO Project Verified. Selecting products with the two seals together gives extra assurance and the strongest protection against GMOs, particularly for foods that are commonly genetically modified, such as corn, soy, and sugar.

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such as CRISPR or RNAi because many do not contain detectable GMO DNA. Does not use the term GMO. Instead, labels will say “bioengineered” or “derived from bioengineering.” Using this confusing terminology misleads consumers: More than 95 percent of consumers are familiar with the term GMO, but most people do not understand what bioengineered food means. Fails to include any technical requirements to ensure that GMO testing is meaningful (e.g., testing method, accreditation of labs, sampling plan requirements). Doesn’t keep up with the rapid introduction of new GMOs: it only updates its list of GMO foods once per year. Allows a 5 percent-per-ingredient level for GMO contamination. For context, the European Union and the Non-GMO Project both use a 0.9 percent level for most foods. Does not require products that need a bioengineered disclosure to have a plain-text label. Consumers may need to scan QR codes, visit

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websites, send text messages, or make telephone calls to ﬁnd out if some of their food contains GMOs. Does not apply to animal feed. Therefore, meat, eggs, and dairy products from animals fed a GMO diet will not require disclosure. Has no penalty for failing to comply with the law. In contrast, the USDA’s National Organic Program levies ﬁnes of up to $11,000 per violation.

These shortcomings and exemptions—coupled with a lack of ﬁnes for non-compliance—prevent the law from delivering meaningful disclosure of food produced using GMOs. So what’s a consumer to do?

How to Avoid GMOs The good news is that we actually can learn to identify and avoid GMOs with conﬁdence when we shop even without reliable GMO labeling mandated by the government. As I explain in my book Going Against GMOs, there are four tried-and-true guidelines for shunning GMO products. They are:

Buy Organic Foods labeled with the USDA Organic seal are produced without the use of GMOs, synthetic chemical pesticides and fertilizers, sewage sludge, irradiation, artificial dyes, artificial sweeteners, and antibiotics and artificial growth hormones (in the production of meat, dairy, and eggs). Farmers and processors must show that they are not using GMOs; however, organic certification does not require testing for GMOs.

Look for Non-GMO Project Verified Seals Products that carry the Non-GMO Project Verified seal are independently verified to be in compliance with North America’s most rigorous standard for GMO avoidance, including testing of at-risk ingredients. Fortunately, the USDA’s final rule allows Non-GMO Project Verified claims, so looking for the Non-GMO Project Verified seal remains an easy and accessible way for consumers to avoid GMOs.

Learn & Avoid the At-Risk Foods Currently, the following genetically modiﬁed foods are available in the U.S.: alfalfa, Arctic apples, canola, corn, cotton, eggplant, papaya, pink pineapple, potatoes, AquAdvantage salmon, soybeans, sugar beets, yellow squash, and zucchini. Either avoid these foods and products containing them, or choose Non-GMO Project Veriﬁed or USDA Organic versions.

Upgrade Your Animal Protein Avoid conventional meats and dairy products from animals or farmed fish that are fed GMO feed. Switch to wild-caught fish, and eggs, poultry, meat, and dairy products labeled USDA Organic or Non-GMO Project Verified.

PRODUCT SPOTLIGHTS Doctor’s Best CoQ10 Gummies Give yourself a happy heart. Coenzyme Q10 contains antioxidant properties that help support heart function and promote energy production in the cells. CoQ10 is very important for the creation of energy, muscular contraction, and protein synthesis. These gummies give a healthy boost to your heart and immune system.

Life Extension Curcumin Elite You’ve heard of the superfood spice called turmeric. Well, turmeric gets its power from natural botanical compounds called curcuminoids—and the more curcuminoids you absorb, the better. Curcumin Elite delivers over 45 times more free curcuminoids (the easiest to absorb) and has 270 times better absorption of total curcuminoids, making it the best curcumin supplement ever.

Host Defense MycoShield Sprays MycoShield sprays are perfect for people on-the-go! They feature a combination of 5 polypore mushroom species—agarikon, reishi, chaga, birch polypore, and turkey tail—in ﬁve delicious ﬂavors: Winter Mist, Cinnamon, Citrus, Peppermint, and Licorice Root. These convenient sprays are perfect for anyone seeking a quick immune boost!

Bio Nutrition Black Seed Tea Bio Nutritions’s new black seed tea is a robust-tasting tea that may be helpful for balancing blood sugar and maintaining a healthy immune response. It may be served hot or cold. So enjoy a cup today and check out the company’s other premium quality teas.

Bluebonnet MaxiONE Multivitamin New and improved MaxiONE—now in vegetable capsules—is bursting with over 25 crucial nutrients, including B vitamins and some of their coenzyme forms, at higher potencies based on today’s science. These non-GMO multis also feature energy-boosting herbs, organic veggies, and plant-based enzymes. Available in iron and iron-free options.

NOW AlliBiotic CF NOW non-drowsy AlliBiotic CF is an herbal combination formulated to support a healthy immune system. This comprehensive botanical formula features garlic extract, plus elderberry, olive leaf extract, and oregano oil.

JANUARY 2020

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COOK WITH SUPPLEMENTS

easy ways to boost your nutrition

Just the Flax Rich in plant-based omega-3 fats, protein, and fiber, flax seeds and flax oil shine in this vegetarian entrée BY LISA TURNER

Sumac-Flax Cauliﬂower Steaks with Sesame-Flax Butter

2 medium heads of cauliflower ¼ cup ground flax seeds 2 Tbs. sumac 2 tsp. ground cumin 1 tsp. garlic powder ½ tsp. sea salt Olive oil for brushing cauliflower ²⁄³ cup sesame seeds ¹⁄³ cup golden flax seeds 4 Tbs. flax oil Juice from one large lemon 2 large garlic cloves, crushed 1 Tbs. za’atar ½ cup water ¼ cup chopped cilantro leaves 2 Tbs. black sesame seeds (optional)

1. Preheat oven to 400°F. Trim bottom of cauliflower stem, keeping core intact. Using sharp knife, slice cauliflower heads from top toward stem, cutting three or four ¾-inch thick “steaks” from each head. Reserve remaining florets for another use. Arrange steaks on two large, rimmed baking sheets, and set aside. Barlean’s Organic Flax Oil and Forti-Flax

2. Whisk together ground flax, sumac, cumin, garlic powder, and salt in small bowl. Brush both sides of each steak with olive oil, and sprinkle both sides with spice and flax mixture. Roast 20–25 minutes, rotating pans and flipping each steak halfway through cooking, until lightly browned and tender. 3. While cauliflower is roasting, combine sesame seeds and golden flax seeds in high-powered blender or food processor, and grind into coarse powder. Add flax oil, and continue grinding until thick paste forms. With blender or food processor running, add lemon juice, garlic, za’atar, and water to make a thick, creamy spread. Season to taste with salt and pepper, and transfer to serving bowl. 4. Remove cauliflower steaks from oven and arrange on a serving dish. Sprinkle with cilantro and black sesame seeds, if using, and serve with sesame-flax butter on the side. Per serving: 310 cal; 8g prot; 25g total fat (3g sat fat); 17g carb; 0mg chol; 260mg sod; 8g fiber; 4g sugar

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Photos (clockwise from top): juliamikhaylova⁄adobestock.com; dule964⁄adobestock.com

Serves 6 Thick cauliflower “steaks” are coated ith a savory blend of ground flax and sumac—a bright-red, tart Middle Eastern seasoning—and served with a tahini-inspired butter that incorporates flax and za’atar, a Middle Eastern seasoning blend with thyme, oregano, sumac, sesame seeds, and other spices. The sesame-flax butter is made with flax oil—a good way to use …this delicate oil, which should never be heated. We used golden flax seeds for the butter for a pale, pretty look, but brown flax works just as well. For an even creamier sauce, swap whole yogurt for the water.