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THE SHOPPING MAGAZINE FOR NATURAL LIVING<br />
MARCH <strong>2019</strong> | betternutrition.com<br />
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march<strong>2019</strong>CONTENTS/VOLUME 81 | NUMBER 3<br />
48<br />
Antioxidantpacked<br />
Easy<br />
Artichoke<br />
Lentils<br />
34<br />
A keto expert<br />
tells how to ease<br />
digestive issues<br />
on the popular<br />
high-fat diet.<br />
features<br />
28 Head-to-Toe Detox Plan<br />
Give yourself a thorough spring-cleaning<br />
with this handy guide to each of your<br />
body’s major detoxification organs.<br />
From your skin to your liver, here are<br />
some of the best herbs to support a<br />
whole-body cleanup.<br />
34 The Ultimate<br />
Keto Guide<br />
The popularity of the low-carb,<br />
high-fat keto diet for weight loss<br />
has skyrocketed, but that’s just<br />
one of the reasons to adopt this<br />
cutting-edge eating plan. Here’s<br />
everything you need to know<br />
about what the keto diet is, how<br />
it works, and who can benefit.<br />
22<br />
If you’re not familiar<br />
with the herb angelica,<br />
its many uses—including<br />
relief from menstrual<br />
cramps—will surprise you.<br />
departments<br />
8 TREND WATCH<br />
4 <strong>Nutrition</strong> Apps for<br />
Different Appetites<br />
The secret to a healthy diet tailored<br />
to your individual needs may be as<br />
close as your phone.<br />
14 HOT BUYS<br />
Health Boost<br />
Food and supplement products that<br />
we’re excited about this month.<br />
16 NATURAL REMEDY<br />
Powerful Herbs for Pain<br />
When it comes to easing aching<br />
joints, nothing beats these<br />
beneficial botanicals.<br />
20 ASK THE NATUROPATHIC DOCTOR<br />
Strengthen Your Lungs<br />
The best natural strategies to help<br />
you breathe better.<br />
22 UNCOMMON HERBS<br />
Angelica: A Saintly Herb<br />
This lesser-known herb can help<br />
improve digestion, fight off viruses,<br />
and more.<br />
24 NATURAL BEAUTY<br />
Does Your Skin Need<br />
Hyaluronic Acid?<br />
A moisturizer and youth boost in one,<br />
hyaluronic acid is a miracle ingredient<br />
for all skin types, even sensitive and<br />
acne- or rosacea-prone skin.<br />
42 ASK THE NUTRITIONIST<br />
Are You Starting Your Day with<br />
Hidden Sugar?<br />
Most foods that we typically eat<br />
for breakfast either contain sugar<br />
or act very much like sugar in the<br />
body. Here’s how to avoid them.<br />
44 EATING 4 HEALTH<br />
Protect Your Colon<br />
These 7 fiber-rich foods can help reduce<br />
your risk of colon cancer and enhance<br />
your body’s elimination process.<br />
48 HEALTHY DISH<br />
In Season: Artichokes<br />
This spiky spring veggie can do<br />
wonders for your liver. Here’s a<br />
delicious way to enjoy it.<br />
COVER PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK<br />
4 • MARCH <strong>2019</strong>
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©<strong>2019</strong> American Health Inc. | 18-AH-1282
editor’sNOTE<br />
Fat Is Your<br />
Friend<br />
First, there was Atkins. Next, Gluten-Free. Then, Paleo.<br />
And let’s not forget Whole30. Somewhere in the middle of<br />
these popular carb-restrictive food plans—many of which<br />
prohibit grains, at least initially—emerged keto. This high-fat,<br />
moderate-protein, very-low-carb plan has quickly become<br />
the reigning king of weight-loss diets.<br />
Search Pinterest for “keto recipes,” and you’ll find thousands<br />
that sound too good to be true (I’m talking to you,<br />
cheese lovers!): keto taco soup, keto lasagna, keto meatloaf,<br />
keto pizza, and the list goes on. A Google search brings up<br />
just as many weight-loss and health success stories from<br />
keto devotees.<br />
“For people who have tried to free themselves from<br />
the disastrous impacts of carbohydrate dependency, keto<br />
offers a uniquely successful and fully sustainable answer,”<br />
says Mark Sisson, an early adopter of the keto diet and<br />
author of The Keto Reset Diet. Sisson, the founder of<br />
marksdailyapple.com, a prominent Paleo and keto site<br />
with a cult-like following, advocates a whole foods-based<br />
approach to keto: “Real, nutrient-dense foods combined<br />
with healthy lifestyle practices such as getting enough<br />
high-quality sleep and managing stress.”<br />
According to Vera Tweed, who interviewed several<br />
keto experts for “The Ultimate Keto Guide” on p. 34, many<br />
people associate keto with slabs of fattening bacon and<br />
greasy hamburgers. But fat can be your friend, especially<br />
when you focus on the right kinds of fats—e.g., fatty fish,<br />
olive oils, avocado, organic cream, and nut flours.<br />
Keto seems to be a magic solution for many people<br />
when it comes to weight loss. As Tweed explains it, one of<br />
the diet’s key benefits is its ability to curb appetite. If you’ve<br />
ever struggled with insatiable hunger and constant carb<br />
cravings, you’ll know what a blessing that can be!<br />
COMING<br />
NEXT MONTH<br />
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B Complex:<br />
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There’s More at<br />
betternutrition.com<br />
YOUR GUIDE TO NATURAL LIVING<br />
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Vegetarian<br />
Irish Stew<br />
Get into the spirit<br />
of St. Patrick’s Day<br />
with this meat-free<br />
version of an Irish<br />
classic.<br />
BETTER NUTRITION, ISSN #0405-668X. Vol. 81, No. 3. Published monthly by Cruz Bay<br />
Publishing, an Active Interest Media company. 5720 Flatiron Parkway, Boulder, CO 80301;<br />
303-253-6300; fax 303-443-9757. © <strong>2019</strong> Cruz Bay Publishing. All rights reserved. Mechanical<br />
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trendWATCH<br />
/// BY VERA TWEED<br />
4 <strong>Nutrition</strong> Apps for<br />
Different Appetites<br />
Academy of <strong>Nutrition</strong> and Dietetics<br />
The number of nutrition apps just keeps growing, but can they help you eat a healthier diet?<br />
When researchers at Brigham Young University, in Provo, Utah, surveyed 217 app users, more<br />
than half said that they ate healthier food more often and more consistently, felt more motivated,<br />
and set more healthy eating goals by using an app. Each of these is designed for different needs.<br />
INNIT<br />
www.innit.com (Free)<br />
Self-described as a “culinary<br />
GPS,” Innit helps you make<br />
everyday meals that taste<br />
great, even if you don’t know<br />
how to cook (yet). Recipes<br />
are based on your personal<br />
profile, and there are detailed<br />
instructions and videos.<br />
SPOON GURU<br />
www.spoon.guru/usa/ (Free)<br />
If you’re vegan or eat a diet<br />
free of gluten, dairy, soy, eggs,<br />
or other problematic ingredients,<br />
Spoon Guru helps you find<br />
products to meet your needs<br />
and provides tailored recipes.<br />
The app includes 14 food<br />
intolerances and enables you<br />
to scan bar codes to check for<br />
unwanted ingredients.<br />
NUTRIENTS<br />
www.pomegranateapps.com/<br />
nutrients/ (Only for iPhone,<br />
iPad, and Apple Watch, $4.99)<br />
Formerly called Foodle,<br />
this app provides extensive<br />
nutritional information about<br />
nearly 200,000 foods, including<br />
vitamins, minerals, amino acids,<br />
fats, fatty acids, sugars, sterols,<br />
and other compounds such<br />
as caffeine. It can give you a<br />
nutritional breakdown of any<br />
recipe, list the best sources<br />
of specific nutrients, track<br />
everything you eat, and calculate<br />
a detailed list of nutrients that<br />
you’re consuming each day.<br />
And, it works offline.<br />
did you<br />
know?<br />
<strong>March</strong> is National <strong>Nutrition</strong><br />
Month, sponsored<br />
by the Academy of<br />
<strong>Nutrition</strong> and<br />
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LOSEIT!<br />
www.loseit.com<br />
($0 or $3.33/month)<br />
A study at Arizona State<br />
University in Phoenix found<br />
that LoseIt! produced as much<br />
weight loss as one-on-one<br />
coaching over 8 weeks.<br />
The free app enables you to<br />
track exercise and calories in<br />
7 million foods and restaurant<br />
dishes. A subscription provides<br />
much more detailed tracking,<br />
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8 • MARCH <strong>2019</strong>
ESSENTIAL<br />
NUTRIENTS<br />
for your<br />
WHOLE<br />
BODY
trendWATCH<br />
Surprising Way to Clean Baby Pacifiers<br />
Most parents wash or sterilize pacifiers, but this may not be<br />
the best cleaning method. When parents suck pacifiers to<br />
clean them, their children are less likely to develop allergies<br />
or asthma, according to research presented at the annual<br />
meeting of the American College of Allergy, Asthma and<br />
Immunology. “We believe the effect may be due to the<br />
transfer of health-promoting microbes from the parent’s<br />
mouth,” says study coauthor and allergist Edward Zoratti,<br />
MD. Exposure to certain microbes in infancy stimulates<br />
development of the immune system.<br />
VITAL BRAIN<br />
NUTRIENTS<br />
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Researchers at the University of Illinois at Urbana-Champaign have identified<br />
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asking study participants to recall what they ate, which can be unreliable, they<br />
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In a group of 116 healthy adults between the ages of 65 and 75, the<br />
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folate, vitamin B 12<br />
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variety of different colored vegetables.<br />
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trendWATCH<br />
the Passion<br />
behind the Product<br />
Worth Her Salt<br />
For Selina Delangre, founder<br />
of Selina Naturally, salt isn’t<br />
just a common dietary staple,<br />
but an artform /// By Neil Zevnik<br />
Salt. Pretty basic, right? In fact, it’s been<br />
around from the very first stirrings of<br />
civilization. What is thought to be the first<br />
city in Europe, Solnitsata in Bulgaria, was<br />
a salt mine. For millennia, salt was used for<br />
barter, for funeral offerings, or for currency<br />
across the globe. In fact, the word “salary”<br />
comes from the Latin word for salt.<br />
Nowadays, salt’s role in society has<br />
become inevitably minimized. It is no<br />
longer vital for preserving foods, wars<br />
are no longer fought over its sources,<br />
no one is using it to pay their country’s<br />
debts. In recent years, salt has gotten<br />
something of a bad rep for its health<br />
hazards, especially when consumed in<br />
excess. I, too, worried about the pros and<br />
cons of salt. Then I met Selina Delangre.<br />
A Family Calling for Salt<br />
Selina’s father, Jacques Delangre, introduced<br />
Celtic Sea Salt to the marketplace,<br />
and she has made it her life’s work to<br />
carry on his<br />
mission—<br />
educating<br />
Selina, whose<br />
father introduced<br />
Celtic Sea Salt to<br />
the marketplace,<br />
has made it her<br />
life’s work to<br />
educate consumers<br />
about the<br />
benefits of naturally<br />
produced salts and<br />
work with artisanal<br />
salt farmers.<br />
consumers about the benefits of naturally<br />
produced salts and working with<br />
artisanal salt farmers around the world.<br />
“When I saw the skill and art it takes<br />
to harvest a quality salt, I realized there<br />
are artisan skills that could become<br />
obsolete if we don’t support the hand<br />
harvest methods that produce naturally<br />
mineral-balanced sea salts,” she says.<br />
So Selina travels the world, seeking<br />
out new salt sources and mentoring the<br />
ones she already utilizes. She visits every<br />
salt pond, monitoring all aspects from<br />
tools to purity to chemistry, encouraging<br />
producers to learn and improve. “My<br />
mission is to bring these salts to market<br />
with complete transparency of the source<br />
and a mineral analysis that best mimics<br />
our bodies’ natural fluid composition,”<br />
she says. Sustainable salt-farming<br />
web exclusive recipe!<br />
Salmon lovers, you’re in for a treat! Our Seaweed<br />
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and more. Visit betternutrition.com for the recipe.<br />
methods are key—she uses only natural<br />
renewable resources to produce sea salts<br />
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Why Naturally Processed Salts<br />
Are Superior<br />
Refined salts, such as the ubiquitous “table<br />
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been stripped of their minerals and cut<br />
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salts that retain their beneficial minerals.<br />
Remember, salt is essential to human<br />
health; indeed, it is one of the five basic<br />
taste sensations. We do need to keep<br />
consumption at a sensible level. And<br />
what better way to do that than to use<br />
an incredible array of tastes, textures, and<br />
flavors from a variety of natural salts in<br />
our food? That is what Selina’s company<br />
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seasoned salt blends, including the original<br />
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Light Grey Celtic.<br />
Selina has expanded her brand to<br />
include organic, gluten-free, raw, and<br />
vegan offerings, all of which exemplify<br />
her mission. “We want to make it easier<br />
for our customers to make the right<br />
choices for their health and well-being.<br />
It’s a tradition that’s our pride and joy.”<br />
Neil Zevnik is a private chef in Los Angeles who tends to the culinary needs of the rich and famous; blogs about food, nutrition, and the environment for The Huffington Post; and<br />
volunteers with marine mammal rescue whenever he can. Learn more at neilzevnik.com.<br />
12 • MARCH <strong>2019</strong>
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naturalREMEDY/HOLISTIC STRATEGIES TO HELP YOU FEEL BETTER<br />
Powerful<br />
Herbs<br />
for Pain<br />
Ease achy, inflamed<br />
joints with these proven<br />
botanical medicines<br />
/// BY KARTA PURKH SINGH KHALSA, DN-C, RH<br />
Arthritis literally means “joint inflammation,”<br />
but medically it also refers to more<br />
than 100 different rheumatic diseases<br />
that cause pain, stiffness, and swelling<br />
in joints or connective tissue. One form<br />
of arthritis or another afflicts 50 million<br />
Americans, and it’s the most prevalent<br />
cause of disability in people 65 and older.<br />
Osteoarthritis (OA) develops from<br />
excessive wear to the cartilage between<br />
joints, commonly affecting athletes and<br />
older people who have “worn out” their<br />
joints. Rheumatoid arthritis (RA), on the<br />
other hand, is an autoimmune disease,<br />
meaning the body’s immune system attacks<br />
itself, causing pain and inflammation. RA<br />
can strike any joint—regardless of how<br />
much or little it’s been used—at any age.<br />
Here are some of the best herbs<br />
to use for relieving arthritis symptoms.<br />
Turmeric<br />
Turmeric is a staple in Ayurvedic medicine<br />
for treating arthritis. It works, in part,<br />
by inhibiting an enzyme in the body<br />
called cyclooxygenase-2 (COX-2). When<br />
the body overproduces COX-2, chronic<br />
inflammation and pain are the result.<br />
A study published in Inflammopharmacology<br />
tested turmeric extract for<br />
knee arthritis. The herb was shown to<br />
improve symptoms significantly compared<br />
to a placebo. Use up to 10 grams of<br />
powdered turmeric, in capsules, per day.<br />
Use it liberally in cooking too. You can<br />
make a turmeric tea by mixing 1 tsp. of<br />
turmeric with honey to form a paste,<br />
then adding hot water.<br />
Boswellia<br />
Also known as frankincense, boswellia<br />
(Boswellia serrata) contains boswellic<br />
acids, compounds that help prevent<br />
inflammation via several mechanisms in<br />
the body. A 2013 study in Rheumatology<br />
compared several herbal remedies,<br />
including boswellia, to the supplement<br />
glucosamine and the arthritis drug<br />
celecoxib. The results were impressive—the<br />
herbs reduced knee pain and improved<br />
knee function as well as the drug and<br />
glucosamine. Take 500 mg per day of<br />
boswellia extract standardized to 30%<br />
boswellic acid.<br />
Combining boswellia with other herbal<br />
anti-inflammatories may be even more<br />
beneficial. According to a study in the<br />
Journal of Ethnopharmacology, researchers<br />
gave patients with OA either a combination<br />
of 100 mg of boswellia, 450 mg of ashwagandha,<br />
50 mg of turmeric, and 50 mg of<br />
a zinc complex per day, or a placebo, for<br />
three months. The herbal combination<br />
significantly reduced the severity of pain<br />
and disability associated with OA.<br />
Ginger<br />
In a study published in Arthritis & Rheumatology,<br />
ginger (Zingiber officinale) was<br />
tested in 261 people who suffered from<br />
OA of the knee. Patients received either<br />
ginger extract or a placebo twice daily for<br />
six weeks. The ginger group experienced<br />
less pain overall, and reported reduced knee<br />
pain when standing and after walking.<br />
In capsules, take 250 mg per day.<br />
Topically, a ginger compress helps<br />
bring blood to an area, thereby speeding<br />
healing. In one study from the Journal of<br />
Holistic Nursing, researchers evaluated<br />
changes in moderate-to-severe osteoarthritis<br />
before and after treatment with a topical<br />
ginger compress or patch. Twenty adults<br />
with chronic osteoarthritis received seven<br />
days of topical ginger treatments by<br />
trained nurses, and then the participants<br />
self-administered the treatments for 24<br />
more weeks. After just one week, subjects<br />
reported a decline in pain and fatigue that<br />
continued over the course of the study.<br />
Researchers concluded that topical ginger<br />
treatment has the potential to relieve<br />
symptoms and increase independence in<br />
people with chronic osteoarthritis.<br />
Simmer the fresh herb (about ½ cup<br />
grated or sliced ginger) or brew a strong<br />
batch of ginger tea. Soak a washcloth in<br />
this preparation and apply as needed.<br />
Aloe<br />
For rheumatoid arthritis pain and swelling,<br />
try rubbing a little aloe (Aloe vera) gel<br />
directly on your joints. You can purchase<br />
the gel (most commonly used for sunburn<br />
pain), or grow your own. Snip a leaf<br />
directly from the plant and rub the gel on<br />
afflicted joints as you would lotion.<br />
16 • MARCH <strong>2019</strong>
naturalREMEDY<br />
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of several studies published in Phytotherapy<br />
Research concluded that willow<br />
LEARN MORE AT<br />
BETTERNUTRITION.COM<br />
A few of our favorite articles on the topic:<br />
*<br />
*<br />
*<br />
*<br />
Heal the Hurt: 10 Hidden<br />
Causes of Pain<br />
Everyday Pain Relief<br />
10 Foods That Help Fight Pain<br />
The Best Natural Treatments<br />
for Nerve Pain<br />
* Quiz: Are Your Joints Healthy?<br />
bark performed as well as commonly<br />
used drugs for musculoskeletal pain.<br />
Take 400 mg of willow bark per day in<br />
capsules as needed. Willow bark also<br />
makes a soothing tea. Simmer 1 oz. of<br />
chopped bark for an hour, strain, and<br />
drink over the course of the day.<br />
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the blood-brain barrier and binds to cannabinoid<br />
receptors in the brain. Certain<br />
herbs, such as ginger and boswellia, help<br />
naturally support your body’s cannabinoid<br />
system for less pain and inflammation.<br />
Karta Purkh Singh Khalsa, DN-C, RH, specializes in Ayurveda and herbalism, and has more than 40 years of experience in holistic medicine. Visit him online at kpkhalsa.com.
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asktheNATUROPATHICdoctor/ANSWERS TO YOUR HEALTH QUESTIONS<br />
Strengthen Your Lungs<br />
Get help for a nagging cough and combat air pollution with<br />
natural therapies for healthy lungs, from applying a mustard<br />
poultice to going for a walk in the woods /// BY EMILY A. KANE, ND, LAc<br />
Emily A. Kane, ND,<br />
LAc, has a private<br />
naturopathic practice<br />
in Juneau, Alaska,<br />
where she lives with<br />
her husband and<br />
daughter. She is the<br />
author of two books<br />
on natural health,<br />
including Managing<br />
Menopause Naturally.<br />
Visit her online at<br />
dremilykane.com.<br />
: My lungs seem weak. I live in a fairly large city, and the pollution really bothers me.<br />
I cough a lot, but it’s not like I have a cold or flu. How can I strengthen my lungs?<br />
—Joni E., Cleveland<br />
a:Good question! For starters,<br />
always inhale through your nose<br />
when possible. The nose hairs help filter<br />
out particulate matter, something that is<br />
unavoidable when you’re breathing in<br />
city air. At the most basic level, the lungs<br />
are responsible for delivering oxygen into<br />
the bloodstream, and they provide a very<br />
fancy filtration system. Coughing is a<br />
functional response to clearing irritants.<br />
Asthma and hay fever are the two major<br />
types of lung distress that do not involve<br />
infection. If a person’s immune system<br />
can’t handle a noxious insult to the lungs,<br />
bronchitis can develop. If not resolved,<br />
this can further deepen into pneumonia.<br />
Herbal Teas, Manuka Honey,<br />
& Green Tea<br />
If you do not have an infection (which<br />
usually includes fever, fatigue, and colored<br />
phlegm), then avoid antibiotics.<br />
Pure water and warm teas are<br />
fantastic medicine for your<br />
lungs. Don’t neglect these<br />
simple remedies. Readily available teas—or<br />
volatile oils, which are useful diluted with<br />
hot water and taken as a steam inhalation<br />
(see “Using Essential Oils for Congestion,”<br />
p. 21)—to help clear your lungs include<br />
eucalyptus, thyme, myrrh, sandalwood,<br />
fennel, and lobelia. If you have a nagging<br />
cough, 1–2 tsp. of manuka<br />
honey in fresh-squeezed<br />
hot lemon water can be<br />
miraculous. Other effective<br />
herbs for coughs<br />
include hyssop, cypress,<br />
cedarwood, bergamot,<br />
chamomile, and cajeput<br />
(similar to tea tree). Green<br />
tea, high in the pigment epicatechin,<br />
is one of my favorite<br />
gentle bronchial stimulants. If you’re<br />
prone to asthma or hay fever, consider<br />
drinking green tea regularly.<br />
Did You<br />
Know?<br />
Warm herbal teas<br />
are fantastic medicine<br />
for your lungs.<br />
Try eucalyptus, thyme,<br />
myrrh, sandalwood,<br />
fennel, or lobelia.<br />
Glutathione & NAC<br />
The most important antioxidant<br />
for our lungs is glutathione (GSH),<br />
a sulfur-containing compound.<br />
This molecule is composed of three<br />
amino acids: N-acetyl cysteine (NAC),<br />
glycine, and glutamate. NAC is the<br />
most prevalent part of GSH and<br />
helps thin mucous secretions<br />
and make coughing more<br />
production. I call NAC the<br />
“discount glutathione”<br />
because GSH (especially<br />
in the optimal liposomal<br />
form) is quite expensive.<br />
When I’m helping a patient<br />
who is at risk of moving from<br />
a sore throat to a chest infection,<br />
I encourage them to sip on my favorite<br />
GSH (Readisorb), 1 tsp., 5–8 times daily<br />
for 3–5 days. This almost always<br />
prevents a full-blown lung infection.<br />
20 • MARCH <strong>2019</strong>
USING ESSENTIAL OILS FOR CONGESTION<br />
Here’s a natural way to ease congestion in your lungs and sinuses: Place 5–6 drops of<br />
pleasing essential oils* into a fairly large bowl and add 2 cups of hot water. Sit comfortably<br />
at a table so you can place your face over the steaming bowl and cover it all with a towel<br />
over your head and shoulders so no steam escapes. Keep your eyes closed and your<br />
forearms resting on the table on either side of the bowl. Breathe in the aroma of the<br />
steam deeply for several minutes. Bonus: you’ll get a nice facial as well!<br />
*Easy-to-find essential oils to try are eucalyptus, thyme, myrrh, sandalwood, fennel,<br />
hyssop, cypress, cedarwood, bergamot, chamomile, and cajeput.<br />
High Intensity.<br />
Hydration<br />
Sulfur<br />
In the old days, before antibiotics, sulfur<br />
was often the antimicrobial medicine<br />
of choice. Native Americans revered<br />
the sulfurous hot springs all over the<br />
country. On the arduous journey home<br />
after Sacagawea escaped her captors, she<br />
was said to have developed pneumonia,<br />
but cured herself by lying next to a sulfur<br />
hot spring and breathing in the fumes<br />
and resting for several days. For patients<br />
with bronchitis or the beginning stages<br />
of pneumonia, I apply a mustard poultice<br />
(mustard is yellow because of the high<br />
sulfur content) to a patient’s chest in the<br />
office and park them under a heat lamp<br />
for 20 minutes to help clear their lungs.<br />
Asthma Triggers<br />
Another type of lung irritation is asthma,<br />
which has become increasingly common.<br />
Triggers include dust mites, cockroach<br />
droppings, pollens, feathers, and food<br />
allergens (especially dairy, but also eggs,<br />
shellfish, peanuts, wheat, chocolate,<br />
citrus, and food colorings). You can<br />
control what you put in your mouth<br />
better than what’s floating around in the<br />
air—so make sure to exert control over<br />
your allergy response by assessing food<br />
irritants. If your symptoms are worse<br />
in the spring, tree pollens are probably<br />
the culprit. If worse in the summer,<br />
grass and weed pollens are usually the<br />
problem. Some people develop hay fever<br />
in response to airborne fungal spores,<br />
which are most prevalent from April to<br />
November, or during rainier seasons.<br />
Hidden Causes of Weak Lungs<br />
Besides food irritants (which you can<br />
avoid) and environmental pollutants<br />
(which are harder to avoid, but good<br />
masks can be found at ICanBreathe.com),<br />
overly sensitive lungs may signal an<br />
immune deficiency or inability to clear<br />
pollutants. You may need to dig a bit to<br />
figure out what’s bothering your lungs.<br />
Low tryptophan and low vitamin B 12<br />
levels both contribute to troubled lungs.<br />
Food additives (artificial dyes, especially<br />
the yellow tartrazine, preservatives,<br />
and sulfites) are well-known irritants.<br />
Beer and wine are high in sulfates,<br />
as are commercial salad dressings,<br />
“dressed” potatoes (like potato salad<br />
at a restaurant), and prepared dips.<br />
Day-to-Day Strategies<br />
Day-to-day strategies to keep your<br />
lungs healthy are similar to keeping<br />
the whole of you healthy: drink plenty<br />
of water, get enough sleep, and eat a<br />
healthy, plant-based diet. If you need<br />
animal protein and digest it well,<br />
free-range eggs and wild salmon are<br />
good choices. Also, spend time outside<br />
in nature whenever possible. Trees<br />
inhale carbon dioxide and exhale<br />
oxygen—we couldn’t survive without<br />
them. The Japanese have a cherished<br />
tradition that has been celebrated<br />
around the world called “forest bathing.”<br />
We might call it a walk in the woods.<br />
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keep the planet healthy—by advocating<br />
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uncommonHERBS/GET TO KNOW BOTANICALS<br />
Angelica: A Saintly Herb<br />
Discover how this herbal gem can help clear up coughs, tame menstrual cramps,<br />
ease stomach problems, including heartburn, gas, and bloating—and more<br />
/// BY KARTA PURKH SINGH KHALSA, DN-C, RH<br />
Angelica root (Angelica archangelica) is<br />
a perennial herb that has been cultivated<br />
since ancient times. In Northern Europe,<br />
the plant has been used as medicine and<br />
food since at least the 10th century.<br />
The plant is part of the parsley<br />
family, with large leaves, umbels of<br />
white or greenish-white flowers the size<br />
of a grapefruit, and bright green stems<br />
that are sometimes tinged with purple.<br />
Angelica is unique among the parsley<br />
family for its aromatic odor, different<br />
from fennel, parsley, anise, or caraway.<br />
It has been compared to musk or juniper.<br />
In the wild, the plant dwells in damp<br />
spots, especially along streams, rivers,<br />
and ocean beaches, where there<br />
is plenty of sunlight. The thick<br />
taproot is the useful part,<br />
although the stems are eaten,<br />
similar to celery.<br />
*<br />
cough, bronchitis, and cold or flu<br />
symptoms. Historically, it’s also used to<br />
treat bladder infections and rheumatic<br />
conditions. As a hot diaphoretic tea,<br />
it will bring down fevers.<br />
Gastrointestinal: In German<br />
pediatric medicine, angelica<br />
root is often used to<br />
treat gastrointestinal<br />
disorders. German<br />
doctors rely on a<br />
stomach tea made<br />
with 20 percent<br />
angelica root,<br />
40 percent gentian<br />
*<br />
Did You<br />
Know?<br />
While the taproot of the<br />
angelica plant is useful<br />
medicinally, the stems<br />
can be eaten, similar<br />
to celery.<br />
root (Gentiana lutea), and 40 percent<br />
caraway seed (Carum carvi). Angelica<br />
root is listed in the German Drug Codex,<br />
a supplement resource for pharmacists.<br />
Antiviral: A paper in Food and<br />
Chemical Toxicology reported<br />
that angelica has antiviral<br />
constituents that can help<br />
fight Herpes simplex 1<br />
and Coxsackievirus B3.<br />
* Anxiety: A recent<br />
Chinese study found<br />
that angelica has an<br />
antianxiety effect<br />
comparable to Valium.<br />
From Indigestion to PMS:<br />
Angelica’s Top Uses<br />
* Digestive: Angelica is a warming,<br />
decongesting, aromatic, and bitter<br />
herb. It’s widely used as a digestive<br />
aid, appearing in traditional aperitif<br />
formulas. It helps stimulate appetite<br />
and ease indigestion, bloating,<br />
and gas. The herb is also used to<br />
combat a sluggish liver.<br />
* Menstrual: The root helps stimulate<br />
circulation, so it relieves menstrual<br />
cramps by warming, relaxing,<br />
decongesting, and stimulating blood<br />
flow. It can also bring on delayed<br />
menses or benefit PMS. For this purpose,<br />
combine angelica with hibiscus flower<br />
and rose petal. The circulation benefits<br />
also lend it to migraine treatment.<br />
* Respiratory: Angelica has an<br />
expectorant effect on the lungs and<br />
can help soothe and heal asthma,<br />
22 • MARCH <strong>2019</strong>
HOW TO TAKE<br />
ANGELICA<br />
Don’t confuse European angelica with<br />
Chinese angelica (dong quai, or Angelica<br />
sinensis). The Ayurvedic species, Angelica<br />
glauca, has similar properties to European<br />
angelica. The herb often finds its way into<br />
Ayurvedic formulas for emotional balance.<br />
It is sometimes combined with arjuna bark,<br />
rose petal, and white sandalwood to balance<br />
emotions and restore bliss and inner<br />
strength. Nutmeg and gotu kola may be<br />
added to balance the connection between<br />
the heart and the mind. It’s common to<br />
add one quarter teaspoon of angelica<br />
powder to a basic female aging formula.<br />
A typical Western herbalism dose is<br />
4 grams per day as a tea or in capsules.<br />
The standard tincture dose (1:5) is 0.5–2 ml,<br />
three times daily. Angelica is considered<br />
safe, but prudence dictates abstaining<br />
during pregnancy. People taking angelica<br />
should avoid excess sun exposure because<br />
the herb can increase the skin’s sensitivity<br />
to sunlight. However, the dose that produces<br />
this effect is extremely high in most cases,<br />
so just use caution.<br />
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Karta Purkh Singh Khalsa, DN-C, RH, specializes in Ayurveda and herbalism, and has more than 40 years of experience in holistic medicine. Visit him online at kpkhalsa.com.<br />
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Sodium hyaluronate, blue<br />
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3<br />
4Boost your skin’s<br />
resilience and<br />
firmness with Hyalogic<br />
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moisturizing serum with<br />
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you sleep by applying<br />
a generous layer of<br />
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Cream with Hyaluronic Acid<br />
before bed. This rich<br />
moisturizer<br />
combines sodium<br />
hyaluronate to<br />
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skin and antioxidant<br />
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vitamins A, C, and<br />
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and smooth lines<br />
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24 • MARCH <strong>2019</strong>
naturalBEAUTY<br />
Hyaluronic acid (HA) is a moisture<br />
magnet that can draw up to 1,000 times<br />
its weight in moisture into the layers<br />
of the skin. It’s a clear, gooey substance<br />
that, when added to skincare products,<br />
instantly fills in lines and wrinkles,<br />
plumps skin so it looks smoother, and<br />
improves skin’s elasticity.<br />
“HA is a naturally occurring<br />
glycosaminoglycan that is produced<br />
and present throughout<br />
the body, including high<br />
concentrations in the skin<br />
and joints,” says Joel L.<br />
Cohen, MD, Director of<br />
AboutSkin Dermatology<br />
and DermSurgery in<br />
Denver. “HA is a large<br />
molecule that does most of its<br />
work on the surface of the skin,<br />
Did You<br />
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On product labels, look for<br />
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drawing moisture up from the underlying<br />
dermis into the upper surface layers.”<br />
To overcome the large size of the HA<br />
molecule, many serums and moisturizers<br />
contain sodium hyaluronate (hyaluronic<br />
acid in salt form) or hydrolyzed hyaluronic<br />
acid (broken-down hyaluronic acid).<br />
Both contain smaller particles than<br />
hyaluronic acid, which penetrate into<br />
skin more easily. One form of hyaluronic<br />
acid isn’t better than the other—in fact,<br />
if a product contains more than one<br />
form, skin can reap the benefits on<br />
multiple levels.<br />
Cohen adds, “Hydrolyzed HA and<br />
traditional HA prove to be an effective<br />
combination that penetrates into the<br />
skin to hydrate the lower portion of<br />
the epidermis.”<br />
With age, your body produces less<br />
of its own hyaluronic acid, so your skin<br />
becomes drier, thinner, and wrinkled.<br />
Since HA attracts and retains moisture,<br />
it is a key ingredient in rehydrating and<br />
anti-aging skin serums, moisturizers,<br />
eye creams, and toners. Hyaluronic acid<br />
also provides soothing and healing for<br />
irritated or cracked skin. The lightweight<br />
texture makes it ideal for all skin<br />
types, even sensitive and acne- or<br />
rosacea-prone skin.<br />
Hyaluronic acid has long-term benefits<br />
as well. Over a sustained period of use, it<br />
helps restore the skin’s barrier function,<br />
creating another layer of defense against<br />
environmental aggressors, such as the<br />
sun, pollution, and free radicals.<br />
Sherrie Strausfogel is the author of Hawaii’s Spa<br />
Experience: Rejuvenating Secrets of the Islands (the first<br />
book to feature aromatherapy in its pages). Based in<br />
Honolulu, she writes about beauty, spas, health, cuisine,<br />
and travel. Her work has appeared in more than 100<br />
magazines, newspapers, guidebooks, and websites.
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Barel A, Calomme M, Timchenko A, De Paepe K, Demeester N, Rogiers V, Clarys P, Vanden Berghe D (2005). Effect of oral intake of choline stabilized orthosilicic acid on skin, nails and hair in women with photodamaged skin. Arch Dermatol Res 297: 147-153. Results may vary.
Head-to-Toe<br />
Detox<br />
Plan<br />
Celebrities trumpet it. Infomercials<br />
drone on about it. Here’s what you<br />
really need to know about cleansing<br />
each of your body’s major detox organs<br />
By Karta Purkh Singh Khalsa, DN-C, RH<br />
All holistic healing systems share two core concepts: ensuring that<br />
the body eliminates its metabolic wastes and preventing harmful<br />
substances from entering the body and wreaking havoc. Health<br />
maintenance is relatively simple—give your body what it needs, and avoid<br />
letting it have too much of what it what it doesn’t need. Still, imbalances<br />
occur, and when you are exposed to noxious substances, they may not get<br />
eliminated quickly or efficiently enough. Cleaning out these “toxins” that<br />
build up in your body leads to renewed strength, overall health, and vitality.<br />
Turn to botanical medicines to enhance your body’s major detoxification<br />
pathways. Some signs that your body needs help with internal cleansing<br />
include low energy, brain fog, weight gain, dark undereye circles, rashes,<br />
dull skin, insomnia, poor digestion, canker sores, nausea, insatiable hunger,<br />
moodiness, and leg cramps. Here are a few of the best herbs to support a<br />
whole-body cleanup.<br />
28 • MARCH <strong>2019</strong>
For Your Liver<br />
The liver is the body’s chief organ of<br />
detoxification, so it’s only fitting that any<br />
sensible program begins here. Few herbs<br />
are more widely used than burdock root<br />
(Arctium lappa) for detoxifying the liver.<br />
British herbalists, especially, esteem<br />
burdock for just about any liver toxicity<br />
condition, including eczema, psoriasis,<br />
and boils. A member of the daisy family,<br />
burdock is loaded with anti-inflammatory<br />
flavonoids, lignins, and bitter glycosides.<br />
In a series of studies, scientists in Taiwan<br />
recently confirmed burdock’s powerful<br />
liver-protective effects.<br />
In Japan, you’ll find burdock root<br />
served as a food known as gobo.<br />
Bearing a resemblance to a long<br />
brown carrot, burdock can be<br />
prepared similarly, as a fresh juice<br />
or a stir-fry. If you prefer, use<br />
burdock root in capsules at a<br />
dose of 5 grams per day.<br />
Dandelion has been used<br />
for centuries by herbalists the<br />
world over, who have long held<br />
this common lawn weed in high<br />
regard. Dandelion is a major herb<br />
in at least three ancient herbal<br />
traditions—Western, Chinese, and<br />
Ayurveda—which use it to treat<br />
conditions including jaundice.<br />
This root is bitter and a bit salty,<br />
due to its high mineral content.<br />
A Korean test-tube study found<br />
that dandelion extract inhibits<br />
oxidative stress and inflammatory<br />
responses. Another paper reports that<br />
a water extract of dandelion reduced<br />
oxidative stress and liver injury. And<br />
an Israeli study testing dandelion root<br />
extract showed similar results. Human<br />
studies on dandelion are hard to come<br />
by, but one interesting 2011 test-tube<br />
experiment concluded that dandelion<br />
root extract presents a potential nontoxic<br />
adjunct therapy to conventional leukemia<br />
therapy. Take 5 grams per day in capsules<br />
or enjoy a cup or two of dandelion root<br />
tea each day.<br />
MARCH <strong>2019</strong> • 29
For Your Skin<br />
Sarsaparilla (Smilax officinalis), native<br />
to tropical America, has a history of<br />
European use as a blood purifier dating<br />
back to the 16th century.<br />
Several compounds in sarsaparilla have<br />
been shown to be effective in treating<br />
psoriasis and dermatitis, diseases often<br />
related to toxicity within the body.<br />
In a controlled study, one of these<br />
components, sarsaponin, greatly improved<br />
symptoms in 62 percent of patients, and<br />
completely cleared the disease in 18 percent.<br />
Another study found that sarsaparilla<br />
saponins showed anti-inflammatory<br />
effects by inhibiting COX-2 enzymes.<br />
And a 2016 scientific paper found that<br />
sarsaparilla reduced dermatitis.<br />
The flavonoid astilbin is the major<br />
active component that is extracted<br />
from the rhizome of sarsaparilla, which<br />
has been widely used in China to treat<br />
inflammatory and autoimmune diseases<br />
such as psoriasis.<br />
Sarsaparilla binds endotoxins, bacteria<br />
byproducts that are absorbed from your<br />
digestive tract. If these endotoxins evade<br />
the liver and circulate in the blood, they<br />
contribute to gout, arthritis, psoriasis,<br />
and fever. Take 3–12 grams of sarsaparilla<br />
root per day as a tasty tea, or the equivalent<br />
in capsules.<br />
Chinese violet leaf is bitter and cold,<br />
so it is useful in targeting inflammation,<br />
making it one of the most widely used<br />
Chinese herbs for skin inflammation.<br />
Traditional Chinese medicine says that<br />
it is used to “cool heat, disinfect, and<br />
detoxify.” Violet also has some antibacterial<br />
action, so it might be a particularly<br />
good match for inflamed, infected,<br />
toxic skin. A 2016 study confirmed its<br />
anti-inflammatory effects.<br />
Take violet leaf as a tea. Start with a<br />
teaspoon of the dried herb, brewed, and<br />
work up to as much as 30 grams of the<br />
dry weight of the herb, brewed, per day,<br />
as necessary. The Western herb wild<br />
pansy (Viola tricolor) is very similar and<br />
can be substituted.<br />
Detoxifying Dandelion and Bitter Greens Salad with<br />
Tarragon-Lemon Vinaigrette<br />
Serves 4<br />
This colorful salad is brimming with liver-cleansing dandelion and other bitter greens. Mix in<br />
extras, such as artichoke hearts, steamed asparagus, cubed jicama, avocado, pomegranate<br />
seeds, grated celery root, basil leaves, tomatoes, and/or raw garden peas, for each serving.<br />
Salad<br />
2 cups dandelion greens, thick stems trimmed<br />
2 cups chicory leaves, outer ribs discarded, leaves torn into 2-inch pieces<br />
2 cups baby arugula<br />
1 medium Belgian endive, sliced into ½-inch-thick rings (1 cup)<br />
1 medium carrot, grated (½ cup)<br />
1 small fennel bulb, thinly sliced (½ cup)<br />
¼ cup thinly sliced celery<br />
¼ cup chopped parsley<br />
Vinaigrette<br />
½ cup olive oil<br />
½ cup lemon juice<br />
2 Tbs. chopped fresh tarragon<br />
2 cloves garlic, minced (2 tsp.)<br />
Combine salad ingredients in large bowl. Shake together vinaigrette ingredients in small jar<br />
with tight-fitting lid. Toss one serving of salad with just enough vinaigrette to lightly coat<br />
leaves. Serve immediately.<br />
Per serving: 300 cal; 3g prot; 28g total fat (4g sat fat); 13g carb; 0mg chol; 80mg sod;<br />
5g fiber; 4g sugar<br />
30 • MARCH <strong>2019</strong>
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For the Blood<br />
Detox your blood with a cooling herbal food. Known mainly as a striking vegetable, globe artichoke<br />
(Cynara scolymus) is an excellent detoxifier of the liver and gallbladder. Artichoke contains cynaropicrin,<br />
a sesquiterpene lactone that accounts for its characteristic bitter taste. Another substance found in<br />
artichoke, cynarin, promotes bile flow and has antitoxic liver functions similar to milk thistle. The<br />
globe artichoke brings blood to the liver and supports regeneration. It reduces blood fats, including<br />
cholesterol, and effectively treats gallstones, effects that also make it valuable in treating obesity.<br />
One study showed a significant reduction in elevated cholesterol (12.2 percent) and triglyceride<br />
(5.7 percent) levels in people who took<br />
artichoke extract. These patients also<br />
lost body weight. Another study with<br />
artichoke extract produced a significant<br />
reduction of cholesterol and an 11 percent<br />
improvement in general well-being over<br />
a period of 12 weeks.<br />
Artichoke leaf is normally consumed<br />
as a vegetable, but you can also juice the<br />
raw globe. Artichoke extract, made from<br />
the whole plant, is available as a dietary<br />
supplement.<br />
For Your Kidneys<br />
Punarnava (Boerhaavia<br />
diffusa) is a unique herb<br />
that helps maintain efficient<br />
kidney and urinary<br />
functions. Punarnava<br />
is a mild, well-tolerated<br />
diuretic, antispasmodic,<br />
and anti-inflammatory<br />
agent in the urinary tract.<br />
The anti-edema action is<br />
beneficial for disorders<br />
involving water retention,<br />
including congestive<br />
heart failure, asthma,<br />
scanty urine, and internal<br />
inflammation. A 2014<br />
review paper found<br />
multiple benefits for the<br />
urinary system, including<br />
reducing kidney stones,<br />
inflammation, edema,<br />
and liver damage. Use<br />
250–500 mg per day in<br />
decoction or capsules.<br />
For Your Digestion & Colon<br />
Triphala, an Ayurvedic combination of the fruits amalaki, haritaki, and bibhitaki, is a classic<br />
herbal remedy for long-term digestive help. It tones the intestinal walls, detoxifies the system,<br />
and promotes easy evacuation. Triphala is suitable for children and is ideal for older folks<br />
who need just a little daily help with regularity. As a short-term laxative to detox the colon,<br />
use 6 grams per day. An easy bowel movement should come in about 8 hours.<br />
FORMULAS FOR WHOLE-BODY CLEANSING<br />
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Paradise Herbs Triphala<br />
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Flora Flor•Essence is a<br />
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other cleansing Ayurvedic<br />
herbs.<br />
32 • MARCH <strong>2019</strong>
THE<br />
ULTIMATE<br />
The popularity of the high-fat, low-carb keto<br />
diet for weight loss has skyrocketed. But some<br />
underlying mechanisms and other benefits<br />
don’t get much attention and aren’t widely<br />
understood. Here’s what you need to know<br />
By Vera Tweed<br />
34 • MARCH <strong>2019</strong>
GUIDE<br />
My body weight has been<br />
the same since I was 20—<br />
never changes,” says Laurie<br />
Steelsmith, ND, a naturopath in<br />
Hawaii and author of Growing<br />
Younger Every Day. She decided to<br />
go on a keto diet not to lose weight,<br />
but to experience its effects. “After<br />
about 3 weeks, I felt fantastic, I had<br />
so much energy, and kept going,”<br />
she says. After following the diet<br />
for two months, Steelsmith started<br />
modifying it in a way that maintains<br />
improvements.<br />
“I no longer have low blood<br />
sugar—ever,” which had been<br />
a problem before keto, says<br />
Steelsmith. “My tendency was not<br />
to eat because I get busy, so I got<br />
‘hangry,’ and then I got irritable, and<br />
then I felt crummy,” she recalls. But<br />
that cycle is gone. One day after<br />
breakfast, she went on a six-hour<br />
hike up a mountain. Afterward,<br />
she knew it was time to eat but<br />
wasn’t very hungry, still had plenty<br />
of energy, and mentally felt on top<br />
of her game. Before keto, she would<br />
have been hungry, and likely hangry,<br />
long before the end of the hike.<br />
MARCH <strong>2019</strong> • 35
THE KETO THEORY<br />
The keto diet changes metabolism by<br />
shifting the human body’s fuel source<br />
from blood glucose to ketones, chemicals<br />
the liver makes when fat is burned to<br />
generate energy. A perfectly healthy<br />
human body could switch from one<br />
fuel to the other as needed, much like a<br />
hybrid car that uses either gas or electrical<br />
power. However, the large amount of<br />
carbohydrates that most people eat has<br />
broken that switch, blocking fat from<br />
being used as an energy source. The keto<br />
diet forces the switch to turn on.<br />
“You’re burning fat, which is in your<br />
diet, but you’re also opening up pathways<br />
that allow you to eat yourself—you<br />
can liberate and mobilize fat, and your<br />
brain senses that energy,” says Dominic<br />
D’Agostino, PhD, a neuroscientist at<br />
the University of South Florida who<br />
has been researching keto diets and<br />
supplements for over 10 years. “If you’re<br />
on a really high-carbohydrate diet and<br />
you go four or five hours without food,”<br />
he adds, “your brain senses an energetic<br />
crisis because it doesn’t have quick or<br />
easy access to the fat.” If it did, there<br />
wouldn’t be a problem.<br />
Fat burning and keto production<br />
are also triggered by fasting, which<br />
is why people can survive without<br />
food for weeks. Intense or prolonged<br />
exercise can also trigger temporary<br />
ketone production.<br />
WHY KETO TRIGGERS<br />
WEIGHT LOSS<br />
Scores of dramatic before-and-after<br />
photos, shared online by keto adherents,<br />
might give you the idea that there’s<br />
something magical about eating a lot<br />
of fat. But this isn’t why the keto diet<br />
works. “It helps you lose weight, but it<br />
does it by calorie restriction, because it<br />
helps you regulate your appetite,” says<br />
D’Agostino. “It’s really changing brain<br />
chemistry,” he adds. “Instead of your<br />
appetite controlling you, the diet allows<br />
you to control your appetite, to moderate<br />
your intake, and to really control what<br />
you eat.”<br />
Keto Benefits Beyond Weight Loss<br />
The keto diet originated in 1921 as a treatment for type 1 diabetes (before the<br />
invention of diabetes drugs) and seizures among children with epilepsy. Since then,<br />
studies have found that it may assist in the treatment of certain diseases, including:<br />
<br />
<br />
<br />
<br />
<br />
Type 2 diabetes<br />
Prediabetes<br />
Seizure disorders<br />
Acne and eczema<br />
Polycystic ovary<br />
syndrome (PCOS)<br />
<br />
<br />
<br />
<br />
Cancer<br />
Amyotrophic lateral<br />
sclerosis (ALS)<br />
Alzheimer’s disease<br />
Traumatic brain<br />
injury<br />
KETO DIET BASICS<br />
The carb content of keto diets is typically counted as net carbs: the amount of total<br />
carbs in a food minus its fiber content. Total net carbs per day range between 20 and<br />
50 grams, much lower than the typical American diet, which contains between<br />
200 and 300 grams of total carbs.<br />
No one officially tracks the nation’s net carb consumption, but it’s estimated that<br />
we eat an average of 15 grams of fiber daily. Subtracting the fiber from total carbs,<br />
average daily net carbs would be around 185 to 285 grams—dramatically higher<br />
than keto diet levels.<br />
The carb calories are replaced mostly by fat, as in healthy fat. Protein levels don’t<br />
dramatically change and shouldn’t be too high, as too much protein can prevent fat<br />
burning. Although we don’t usually turn protein into blood glucose, it can happen<br />
on a low-carb, high-protein diet.<br />
The proportion of fat calories in a keto diet can vary from 60–75 percent. Protein<br />
would be about 20 percent, and carbs would make up the rest. This, says Steelsmith,<br />
is how a strict, very low-carb keto diet would compare with a standard American diet:<br />
<br />
<br />
<br />
<br />
Digestive disorders<br />
Autoimmune<br />
diseases<br />
Gout<br />
Fatty liver disease<br />
In addition, because the keto diet lowers unhealthy levels of blood glucose, it may<br />
lower risk for atherosclerosis, heart disease, and stroke.<br />
Standard American Diet<br />
Fat<br />
34%<br />
Approximate % of Calories<br />
Keto Diet<br />
Protein<br />
16% Protein<br />
20%<br />
Carbs<br />
50%<br />
Fat<br />
75%<br />
Carbs 5%<br />
36 • MARCH <strong>2019</strong>
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DIFFERENT TYPES OF KETO DIETS<br />
The idea of a high-fat diet may seem inherently unhealthy—fast-food burgers without buns or fries, for example, an approach<br />
sometimes called “dirty keto.” But since the purpose of the diet is to improve health, fats should be healthy ones. Grass-fed meat,<br />
organic butter or ghee, and organic dairy products are popular. (Although milk is discouraged because, unlike cream, butter, yogurt,<br />
and cheese, it contains significant amounts of lactose, a form of sugar.) But the keto principle can be applied to any type of diet.<br />
Steelsmith’s pre-keto diet was gluten-free, sugar-free, and dairy-free, and she isn’t a fan of red meat or added animal fats,<br />
so she worked out a keto plan that suited her own style of eating. “It was a very satiating diet,” she says, “and it all tasted great.”<br />
Here’s an example of what she eats in a day, designed to contain no more than 30 grams of net carbs:<br />
Breakfast<br />
½ cup coconut yogurt<br />
⅛ cup hemp hearts<br />
¼ cup blueberries<br />
Green tea with 2 teaspoons MCT oil<br />
Net Carbs<br />
Lunch Grilled chicken and avocado 7 g<br />
Snack ¼ cup olives with olive oil and lemon juice 2 g<br />
Dinner Sautéed greens such as chard, I cup cauliflower rice, and a salmon burger on salad 10 g<br />
Total net carbs for the day:<br />
3.5 g<br />
0 g<br />
4.5 g<br />
0 g<br />
27 g<br />
TARGETED KETO SUPPLEMENTS<br />
By reducing carbohydrates, a keto diet<br />
dramatically reduces the amount of<br />
blood glucose available as fuel, and it<br />
takes a while for fat burning and ketone<br />
production to ramp up as the alternative<br />
fuel. During this transition period, “keto<br />
flu,” with symptoms such as fatigue and<br />
brain fog, can make it difficult to stick<br />
with the diet.<br />
“You go through this glucose withdrawal,<br />
and it’s essentially the brain<br />
lacking the energy that it needs,” says<br />
D’Agostino. But specific supplements<br />
can help. “If you elevate ketones a bit<br />
through these products,” he says, “that<br />
can really help you adhere to the diet<br />
and maybe prevent a lot of the keto flu<br />
or brain fog.”<br />
Supplements of beta-hydroxybutyrate<br />
(BHB) are actual ketones in a pill or<br />
powder, and studies have found that<br />
they effectively raise ketone levels in the<br />
human body. In addition, MCT oil from<br />
coconut is a fast-burning fat that helps<br />
enhance natural ketone production.<br />
In more than a decade of research,<br />
D’Agostino has found that the most effective<br />
way to use these is in combination, in<br />
powdered form. As well as reducing keto<br />
flu symptoms, he says, “They can augment<br />
the therapeutic effects of the diet.”<br />
HOW TO TAKE KETO SUPPLEMENTS<br />
BHB can have a gentle laxative effect<br />
if you take more than your body can<br />
absorb. D’Agostino recommends using<br />
BHB and MCT oil in powdered forms,<br />
which are designed to mix with water.<br />
Take equal amounts of each. Start with<br />
half the suggested dose, or about 5 grams<br />
of each, and gradually work your way<br />
up to a full dose. Your body will learn<br />
to absorb more, but if you experience a<br />
laxative effect, take a little less.<br />
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38 • MARCH <strong>2019</strong>
SOLUTIONS TO COMMON KETO DIGESTIVE PROBLEMS<br />
Tamara Duker Freuman, RD, a New York-based dietitian and author of The Bloated Belly Whisperer, often sees clients who are<br />
following a keto diet and experience digestive problems. “People are prone to eating extremely large portions of a limited number<br />
of staple foods, such as an entire avocado in a meal, sometimes even more than once daily,” she says. “This can lead to digestive<br />
issues that people consuming a more varied diet may be less likely to encounter due to more modest portions of any given food.”<br />
These are some of her solutions to common keto pitfalls:<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
<br />
AVOCADO, CAULIFLOWER, AND CELERY: These foods can cause gas when eaten in large amounts. Eat smaller portions at any one<br />
time, and diversify with vegetables that are less gassy, such as spinach, zucchini, peppers, string beans, cucumbers, and arugula.<br />
Try alternatives to cauliflower rice, such as spiralized zucchini or kelp noodles.<br />
BRUSSELS SPROUTS, CASHEWS, AND PISTACHIOS: Enzyme supplements of alpha galactosidase can reduce gassiness or other<br />
digestive issues.<br />
HEARTBURN: Large amounts of romaine or other lettuces make the stomach work hard to break them down and can trigger<br />
heartburn. Try cooked vegetables instead.<br />
DIARRHEA: A combination of high fat and low fiber can lead to diarrhea. Soluble fiber, such as an acacia fiber supplement, can help.<br />
CONSTIPATION: Lack of fiber is usually the cause. Eat the full amount of low-carb vegetables that fit your keto plan and, if<br />
necessary, take a soluble fiber supplement. Or, take magnesium at night, which can loosen stools if you take enough.<br />
LOW-CARB FLOURS: Coconut flour is very dense, absorbs a lot of water, and can be hard to digest. Almond flour is easier on the<br />
stomach and a good source of fiber.<br />
INULIN: Found in many low-carb packaged foods, and in low-carb pasta made with Jerusalem artichoke flour, inulin is a type of fiber<br />
that can cause digestive problems.<br />
SUGAR ALCOHOLS: Sugar-free sweeteners whose names end in “-ol,” even if they’re considered natural, can cause digestive upset.<br />
Look for other natural sugar-free sweeteners, such as stevia or monk fruit.<br />
ELECTROLYTE DEPLETION<br />
AND DEHYDRATION<br />
A keto diet increases loss of fluids, and<br />
electrolytes—including sodium, magnesium,<br />
and potassium—are excreted<br />
during the process. Drinking half your<br />
body weight in ounces of water, eating<br />
salt, and taking electrolyte supplements<br />
can help to prevent a shortfall. Some<br />
electrolyte supplements are specifically<br />
formulated to support a keto diet.<br />
HOW TO START A KETO DIET<br />
Steelsmith recommends educating<br />
yourself about the diet as a first step.<br />
Then calculate your personal nutritional<br />
needs. She’s found that it’s easiest to start<br />
with a net-carb limit of 50 grams, and<br />
once you get used to eating that way,<br />
gradually reduce the carb limit over time.<br />
Initially, use an online calculator or an<br />
app (ketodietapp.com offers both) to work<br />
out what to eat to achieve your personal<br />
goals. And then make a plan and a shopping<br />
list, and take the plunge: Get rid of the foods<br />
you won’t be eating, stock up on those you<br />
will, and get keto supplements to help you<br />
stay on track. Doing the diet with a partner<br />
may be easier, or you can find buddies online.<br />
You might want to track everything you<br />
eat for a while, but with time, you’ll develop<br />
a new sense of what to eat. It’s a process,<br />
says Steelsmith. “It’s re-educating your own<br />
perception of your body.”<br />
40 • MARCH <strong>2019</strong>
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asktheNUTRITIONIST/ANSWERS TO YOUR FOOD QUESTIONS<br />
Are You Starting Your<br />
Day with Hidden Sugar?<br />
To stop mid-morning sugar cravings, replace traditional breakfast<br />
foods with more substantial morning fare /// BY MELISSA DIANE SMITH<br />
: I routinely start the day with some type of breakfast, but by 10 or 11 a.m., I feel tired<br />
and irritable and crave sugar! Can you offer some nutrition suggestions to help?<br />
—Nancy D., Oklahoma City<br />
Melissa Diane<br />
Smith is an<br />
internationally<br />
known journalist and<br />
holistic nutritionist who<br />
has more than 20 years of<br />
clinical nutrition experience<br />
and specializes in using<br />
food as medicine. She is<br />
the cutting-edge author<br />
of Going Against GMOs,<br />
Going Against the Grain,<br />
and Gluten Free<br />
Throughout the Year, and<br />
the coauthor of Syndrome<br />
X. To learn about her<br />
books, long-distance<br />
consultations, nutrition<br />
coaching programs, or<br />
speaking, visit her<br />
websites:<br />
melissadianesmith.com<br />
and againstthegrainnutrition.com.<br />
surprising, but most foods that<br />
a:It’s<br />
we typically eat for breakfast<br />
either contain hidden sugar or act very<br />
much like sugar in the body. This means<br />
that they disrupt blood sugar balance,<br />
which in turn leads to cravings for sugar<br />
a few hours later. The only breakfast<br />
food exception is eggs. But many people<br />
pair their eggs with blood-sugar-spiking<br />
foods such as toast, or with sugar-packed<br />
foods such as ham or bacon.<br />
To stop this blood sugar roller coaster,<br />
it’s important to identify and avoid<br />
both foods that contain hidden sugar<br />
and foods that spike blood sugar levels.<br />
Instead, try to eat blood-sugar-balancing<br />
breakfasts that keep your energy levels<br />
steady until lunchtime. Oftentimes, that<br />
means thinking outside the box.<br />
Healthy<br />
Tip!<br />
For a an easy breakfast<br />
that won’t spike your<br />
blood sugar, skip the<br />
toast and eat your<br />
eggs with greens<br />
instead.<br />
Breakfast Foods with Hidden Sugar<br />
Yogurt: Plain, unsweetened yogurt<br />
contains good-for-your-gut probiotics<br />
and also naturally occurring sugar in<br />
the form of lactose (milk sugar). But<br />
fruit yogurts, the type of yogurts most<br />
people eat, can contain up to 30 grams<br />
(six teaspoons) of sugar per serving. That’s<br />
like eating dessert for breakfast—a sure<br />
way to cause your body to experience<br />
sugar cravings a few hours later.<br />
Cereals: Granola, granola bars, cereal,<br />
and food bars are other quick-and-convenient<br />
products that many people eat for breakfast.<br />
Although these products contain nutritious<br />
ingredients such as pumpkin, nuts, or flax<br />
seeds, and sound super healthy, they’re<br />
42 • MARCH <strong>2019</strong>
a big category of sneaky sugar foods.<br />
Granola-based cereals, for example, can<br />
have up to 15 grams of sugar. That’s like<br />
eating three teaspoons of sugar. Granola<br />
bars are worse, with up to 25 grams in<br />
a small bar, equivalent to the amount in<br />
a chocolate bar. The sugar in bars and<br />
cereals may not always come from “sugar,”<br />
but from ingredients such as evaporated<br />
cane juice, glucose syrup, fructose, honey,<br />
maple syrup, brown rice syrup, fruit juice<br />
concentrate, and dates. Check labels for<br />
these sneaky sugar sources.<br />
Meats: Breakfast meats, such as bacon<br />
and ham, are sources of protein, which<br />
initially seem like good choices. But<br />
they, too, contain hidden sugar—in much<br />
smaller amounts than other breakfast<br />
foods, but amounts that can still prompt<br />
sugar cravings in sugar-sensitive people.<br />
Breakfast Foods<br />
That Act Like Sugar<br />
Other common breakfast foods—toast,<br />
English muffins, pancakes, waffles,<br />
and muffins—are high-carbohydrate,<br />
high-glycemic, blood-sugar-spiking<br />
foods. Even if they contain no added<br />
sugar, foods made with wheat flour or<br />
gluten-free flours such as cornmeal or<br />
rice flour contain carbohydrates that break<br />
down to sugar quickly, resulting in a<br />
rapid rise in blood glucose levels, followed<br />
by a drop—a recipe that can easily lead to<br />
post-breakfast hunger and mid-morning<br />
cravings. And if they contain<br />
added sugar, they spell even more trouble.<br />
Potatoes are another carb-laden, highglycemic<br />
breakfast. Hash browns and<br />
home fries—the two most popular potato<br />
dishes eaten for breakfast—are on the list<br />
of 100 vegetables with the highest glycemic<br />
index. Although these side dishes are<br />
often eaten with protein-rich eggs, which<br />
help moderate the blood sugar response,<br />
potatoes are likely the worst vegetables<br />
to eat for those prone to sugar cravings.<br />
Breakfast Solutions<br />
for Long-Lasting Energy<br />
Keep in mind that breakfast is the break<br />
to the fast your body has been on since<br />
dinner the night before. To change your<br />
breakfast habits in a favorable way and<br />
get your day off to a healthy start, shift<br />
away from the idea of eating traditional<br />
breakfast foods and toward the idea of<br />
eating a blood-sugar balancing meal in<br />
the morning. Try these tips:<br />
*<br />
SUGAR-FREE BREAK-<br />
FAST BEVERAGES<br />
Breakfast for most people doesn’t just<br />
consist of food; it includes beverages too.<br />
If you’re drinking fruit juice or sugared<br />
coffee or tea with your morning meal,<br />
you’re consuming concentrated<br />
liquid sugar that can disrupt even<br />
the best-balanced food choices.<br />
To get the sugar out of breakfast<br />
beverages, stop the fruit juice habit<br />
and try eating small amounts of whole<br />
fruit instead. If you’re accustomed to<br />
sugar or sweetened creamers in coffee or tea, take the time to<br />
gradually transition to coffee or tea with unsweetened coconut<br />
milk, organic half and half, or vanilla-flavored, unsweetened<br />
almond milk, cashew milk, or coconut milk. Or use a no-sugaradded<br />
coffee creamer such as Nutpods Unsweetened Dairy-Free Creamer or<br />
Califia Farms Unsweetened <strong>Better</strong> Half or Unsweetened Almondmilk Creamer.<br />
Make sure your breakfast is<br />
sugar-free. Removing hidden sugar<br />
means looking at nutrition labels and<br />
avoiding foods that contain added<br />
sugars, dropping most traditional<br />
breakfast foods, and looking for<br />
no-added-sugar, lower-glycemic<br />
alternatives. Make pancakes, waffles,<br />
and muffins out of coconut or nut flour,<br />
and include no added sweeteners. For<br />
a quick breakfast “bread,” try Paleobased<br />
Mickey’s Original English Muffins<br />
made from almond and<br />
coconut flours. If you can<br />
tolerate milk go for full-fat,<br />
unsweetened, organic Greek<br />
yogurt. In the breakfast<br />
meat category, skip the<br />
bacon and ham<br />
and look for savory<br />
rather than sweet<br />
dinner sausages, such<br />
as Applegate Organics<br />
Spinach & Feta Sausage.<br />
*<br />
*<br />
Include protein, healthy fat, and<br />
slow-burning carbs. Instead of<br />
pairing poached or fried eggs with<br />
potatoes, place them on top of sautéed<br />
greens. Or make omelets or frittatas<br />
with eggs, cheese, sautéed onions,<br />
spinach, peppers, tomatoes, and/or<br />
mushrooms. For something different,<br />
try making homemade, sugar-free<br />
sausage patties with ground pork or<br />
ground turkey, sage, and fennel, and<br />
serve them with sautéed cinnamon<br />
apples in organic butter or coconut oil.<br />
Try dinner leftovers. Breakfast<br />
should be any food that gets you off to a<br />
good start, so reheated dinner leftovers<br />
can make a quick, healthy morning<br />
meal. Whether dinner a night or two<br />
before was organic steak or hamburgers<br />
with sautéed mushrooms, chicken stir<br />
fry, or lamb chops and julienne green<br />
beans, each of these provide protein, fat,<br />
and slower-burning carbohydrates—and<br />
they’re quick and easy to reheat. During<br />
warmer months, or when you’re short<br />
on time, grab some cold, cooked slices of<br />
pot roast or chicken, nuts, celery sticks,<br />
and fresh berries.<br />
Do you have a question for the nutritionist? We would<br />
love to hear from you. Please email your questions to<br />
bnaskthenutritionist@gmail.com.<br />
MARCH <strong>2019</strong> • 43
eating4HEALTH/FOODS & MEALS THAT HEAL<br />
Protect Your Colon<br />
Easy-to-find and fiber-rich, these seven foods help reduce colon cancer risk and<br />
enhance your body’s elimination process /// BY LISA TURNER<br />
After a winter’s worth of heavy, fatty foods,<br />
your gut may be ready for a thorough<br />
spring cleaning. Why it’s necessary:<br />
the colon (also called the large intestine)<br />
is the cleanup crew of the digestive<br />
tract, escorting waste and toxins from<br />
the body—so it’s important to keep it<br />
healthy. Promote daily detox with these<br />
seven foods that can help increase bowel<br />
movements, improve gut bacteria, and<br />
protect your colon from disease.<br />
Sunchokes,<br />
also called Jerusalem<br />
artichokes, are high<br />
in inulin, a type of<br />
fiber that acts as a prebiotic to nourish<br />
beneficial bacteria in the intestines,<br />
improving their diversity and activity.<br />
Be sure to cook sunchokes well to<br />
prevent gas and bloating.<br />
Recipe Tips: Thinly slice sunchokes,<br />
toss with olive oil, salt, and paprika,<br />
and roast until tender; dice sunchokes,<br />
and sauté with shredded Brussels<br />
sprouts, diced sweet potatoes, and garlic<br />
for an easy hash; cook sunchokes, celery,<br />
and leeks in broth until soft, then purée<br />
into a creamy soup.<br />
Raspberries are<br />
packed with fiber—a<br />
one-cup serving has only<br />
65 calories and 8 grams<br />
of fiber, about a third of<br />
what you need in a day. They’re also high<br />
in polyphenols, antioxidants that have been<br />
shown to help protect against colon cancer.<br />
Recipe Tips: Combine raspberries,<br />
chopped red onions, minced serrano<br />
peppers, and lime juice for a fruity salsa;<br />
toss raspberries, arugula, goat cheese,<br />
and pecans with raspberry vinaigrette;<br />
purée raspberries, then stir in chia seeds<br />
and let stand until thickened for an easy,<br />
raw jam.<br />
Chickpeas are<br />
loaded with fiber to<br />
promote regularity,<br />
prevent constipation,<br />
and sweep toxins from<br />
the colon—a one-cup serving contains<br />
13 grams, about half the recommended<br />
daily intake. Chickpeas and other beans<br />
and lentils are also linked with decreased<br />
risk of colorectal cancer.<br />
Recipe Tips: Toss cooked chickpeas with<br />
olive oil, garlic salt, and black pepper,<br />
and roast until crispy; combine cooked<br />
chickpeas with diced cucumbers, red bell<br />
peppers, onions, chopped olives, and feta<br />
cheese, and dress with vinaigrette; sauté<br />
chickpeas, shallots, finely chopped<br />
broccoli florets, and garlic in olive oil<br />
for a simple side.<br />
Onions are rich<br />
in inulin, flavonoids,<br />
and sulfur-containing<br />
compounds that fight<br />
pathogens in the gut,<br />
and studies suggest they reduce the risk<br />
of colon cancer. Garlic, leeks, scallions,<br />
and shallots have similar effects.<br />
Recipe Tips: Thinly slice red onions,<br />
combine with apple cider vinegar and<br />
honey, and let stand 30 minutes for<br />
quick pickles; cut onions into thick slices,<br />
brush with olive oil, grill until tender, and<br />
sprinkle with minced rosemary; simmer<br />
chopped onions with puréed tomatoes,<br />
garlic, olive oil, and balsamic vinegar for<br />
a savory chutney.Cauliflower<br />
is rich in fiber to prevent<br />
constipation and sweep<br />
toxins from the colon.<br />
And studies show that<br />
a high-fiber diet improves gut bacteria,<br />
protecting against inflammation and<br />
disease. Cauliflower also contains<br />
glucosinolates, compounds found in<br />
cruciferous veggies that have been<br />
shown to reduce the risk of colon cancer.<br />
Recipe Tips: Slice cauliflower heads<br />
lengthwise into steaks, brush with olive<br />
oil, and grill until tender; chop florets into<br />
small pieces in a food processor, and<br />
simmer in broth for grain-free couscous;<br />
simmer cauliflower, onions, red peppers,<br />
spinach, and curry powder in coconut<br />
milk until tender.<br />
Papaya contains<br />
papain, a naturally<br />
occurring digestive enzyme<br />
that combats indigestion<br />
and constipation. It’s also<br />
rich in fiber and antioxidants that fight<br />
gut inflammation and improve inflammatory<br />
bowel disease (IBD) and other<br />
gastrointestinal disorders.<br />
Recipe Tips: Purée papaya, Greek yogurt,<br />
and lime juice into a refreshing smoothie;<br />
thread cubes of papaya on skewers with<br />
shrimp, red onions, and green peppers, and<br />
grill until tender; toss sliced papaya with<br />
avocado, jicama, olive oil, and lime juice.<br />
Oat bran is<br />
brimming with beta<br />
glucan, a type of fiber<br />
that increases the<br />
diversity of gut bacteria<br />
and may improve ulcerative colitis and<br />
IBD. It’s also high in avenanthramides,<br />
polyphenols found primarily in oats<br />
that have been shown to protect<br />
against colon cancer.<br />
Recipe Tips: Combine oat bran with<br />
coconut milk and cinnamon, simmer<br />
until thick, then top with walnuts<br />
and chopped dates; stir oat bran and<br />
raspberries into vanilla yogurt; add oat<br />
bran, blueberries, slivered almonds, and<br />
vanilla extract to any batter and cook<br />
into waffles.<br />
44 • MARCH <strong>2019</strong>
eating4HEALTH<br />
Raspberry-Papaya Oat<br />
Breakfast Bowl<br />
Serves 2<br />
This power-packed breakfast has twice as<br />
much colon-healing fiber as oatmeal. We<br />
combined it with raspberries to protect<br />
against colon cancer and papaya to boost<br />
digestion and ease inflammation. Substitute<br />
mango if you don’t like papaya. Coconut<br />
milk and hemp seeds add creaminess and<br />
healthy fats; for more serving options, top<br />
with chopped cashews, pumpkin seeds,<br />
and/or toasted coconut flakes.<br />
½ cup oat bran<br />
¼ cup coconut milk<br />
1 Tbs. honey or agave, or to taste<br />
½ cup frozen raspberries, thawed to room<br />
temperature<br />
½ cup frozen papaya, thawed to room<br />
temperature and chopped small<br />
2 Tbs. hemp seeds<br />
1. Bring 2 cups salted water to a vigorous<br />
boil in small suacepan. Slowly whisk in<br />
oat bran. Bring to a boil, reduce heat, and<br />
simmer 3 minutes, whisking frequently.<br />
2. Whisk in coconut milk and honey or<br />
agave. Simmer 1 minute longer, until<br />
thick and creamy.<br />
3. Divide between two bowls, and top with<br />
raspberries and papaya. Sprinkle with<br />
hemp seeds, and serve immediately.<br />
Per serving: 180 cal; 8g prot; 7g total fat<br />
(1.5g sat fat); 33g carb; 0mg chol; 590mg sod;<br />
7g fiber; 13g sugar<br />
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK<br />
46 • MARCH <strong>2019</strong>
SHOPPING CART<br />
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MARCH <strong>2019</strong> • 47
healthyDISH/RECIPE MAKEOVERS FULL OF MODERN FLAVOROR<br />
In Season: Artichokes<br />
Catch artichoke fever this spring—this antioxidant<br />
powerhouse is one of the best foods for your liver,<br />
and it’s easier to prepare than you might think<br />
/// BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC<br />
The liver is getting a lot of attention<br />
these days in the health press, and for<br />
good reason. It plays a central role in<br />
every metabolic process. Everything<br />
that you consume gets filtered by the<br />
liver. It’s ground zero for detoxification.<br />
It’s where fat is burned and broken down.<br />
And when your liver isn’t working<br />
properly—if it’s stopped up with too<br />
much fat for example (as in nonalcoholic<br />
fatty liver disease, which affects about<br />
one-third of Americans)—well, then,<br />
you’re in trouble. Which is why we<br />
really like liver-friendly foods and<br />
supplements, especially artichokes.<br />
If you’ve ever looked at the ingredients<br />
on a supplement designed specifically<br />
for liver health or detoxification, you’ve<br />
FEATURED INGREDIENT: Lentil<br />
Lentils are small, disk-shaped brown, reddish-orange, or brownish-green legumes.<br />
They grow on an annual bush-like plant native to central Asia. They’re especially popular<br />
in India, where they’re cooked to a purée called dahl, an amazing-tasting lentil curry.<br />
Pappadams—those crisp Indian crackers—are made with lentil flower.<br />
One of the big differences between beans and lentils is that lentils don’t give you gas,<br />
because they lack sulfur. So if you want the benefits of fiber minus the unpleasant side<br />
effects of eating beans, check out this cool little legume.<br />
Of course lentils’ real claim to fame is the fact that they’re absolutely loaded with<br />
fiber, especially soluble fiber, which breaks down as it passes through the digestive tract,<br />
forming a gel. This helps control blood sugar by delaying the emptying of the stomach<br />
and slowing down the entry of sugar into the bloodstream. Since fiber slows digestion,<br />
it can help blunt sudden spikes in blood sugar and insulin that can cause you to be hungry<br />
again an hour after eating a low-fiber meal.<br />
In the last decade, research has exploded on the microbiome, the name scientists give<br />
to the vast ecology of microbes that live in and on our bodies. The good guys in our<br />
microbiome—the “friendly” gut microbes—simply love fiber. They actually feast on it<br />
and create important compounds from it.<br />
Lentils and beans get a bad rap from<br />
the Paleo crowd because they contain<br />
lectins, proteins that give some folks<br />
digestive problems. But according to<br />
Steven Masley, MD—my coauthor on a<br />
book called Smart Fat—lectins affect only<br />
about 10 percent of the population. For<br />
everyone else, lentils are a true superfood.<br />
likely seen artichoke extract listed.<br />
Why? Because this antioxidant-rich plant<br />
is a wonderful source of silymarin,<br />
which has a long and distinguished<br />
pedigree as a plant compound that<br />
helps protect and nourish the liver.<br />
And artichokes have plenty of it. Their<br />
peak season is <strong>March</strong> through May.<br />
Of course, artichokes are only one<br />
of the superstar ingredients featured<br />
in this lovely dish. Tomatoes are rich<br />
in lycopene, an antioxidant that may<br />
have anticancer properties. Lentils are<br />
packed with healthy fiber. Just about<br />
everyone knows about the incredible<br />
health benefits of olive oil. And vinegar<br />
has been shown to improve insulin<br />
sensitivity. —Dr. Jonny<br />
Easy Artichoke Lentils<br />
Serves 4 as a side dish<br />
This great little recipe is amazingly simple<br />
to throw together, tastes great, and is a<br />
health bonanza to boot! You can also use<br />
frozen artichoke hearts.<br />
2 tsp. avocado or olive oil<br />
2 large shallots, diced<br />
1 large orange or red bell pepper, diced<br />
1 large zucchini, diced<br />
2 tsp. Italian spice blend<br />
1 15-oz. can lentils, drained and rinsed<br />
1 15-oz. can quartered artichoke hearts,<br />
drained<br />
1 15-oz. can diced tomatoes, undrained<br />
2 Tbs. balsamic vinegar<br />
Sea salt and fresh ground pepper, to taste<br />
1. Heat oil in large sauté pan over<br />
medium heat. Sauté shallot, pepper,<br />
and zucchini until just tender. (If veggies<br />
are a little older or tough, cover sauté<br />
pan 2–3 minutes to generate steam<br />
for faster softening.)<br />
2. Stir in Italian spice blend, lentils,<br />
artichoke hearts, and tomatoes,<br />
and cook until hot throughout.<br />
3. Stir in vinegar, salt, and pepper<br />
before serving.<br />
Per serving: 230 cal; 12g prot; 3g total fat<br />
(0g sat fat); 40g carb; 0mg chol; 690mg sod;<br />
14g fiber; 14g sugar<br />
NOTES FROM THE CLEAN FOOD COACH<br />
If you want to “vegucate” this meal even more, spiralize and lightly steam 2 large summer<br />
squash, and serve the artichoke lentils over zoodles. Combine that with a simple green salad<br />
for a quick-and-easy spring meal. It’s filling, but you will feel light after eating because it’s<br />
made up of nearly all high-fiber, high-water-content vegetables.<br />
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK<br />
48 • MARCH <strong>2019</strong>
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