Create successful ePaper yourself
Turn your PDF publications into a flip-book with our unique Google optimized e-Paper software.
YOUR ULTIMATE RESOURCE FOR NATURAL LIVING<br />
MAY <strong>2020</strong> * betternutrition.com<br />
women’s<br />
health<br />
guide<br />
OPTIMIZE YOUR<br />
IMMUNITY with<br />
Smart Food Choices<br />
IS EVERYTHING YOU<br />
KNOW ABOUT<br />
SALT WRONG?<br />
The Truth About<br />
CHOLESTEROL<br />
MOTHER’S DAY<br />
Giveaway!<br />
Enter to Win a Basket<br />
Filled with Women’s Health &<br />
Beauty Products,<br />
p. 35<br />
DEEP DISH<br />
SKILLET<br />
BROWNIE<br />
Vegan, Paleo,<br />
and Oh-So-<br />
Delicious!
TRACEABLE<br />
SUSTAINABLY-SOURCED<br />
REVOLUTIONARY
SCIENCED-BASED FORMULAS<br />
YOU CAN TRUST<br />
Garden of Life is proud to introduce our new Dr. Formulated<br />
†<br />
1% OF PURCHASES ON DR. FORMULATED FISH OIL<br />
WILL GO TO VARIOUS NON-PROFIT ORGANIZATIONS.<br />
†
Is Medical-Grade Liquid Collagen<br />
<strong>Better</strong> For You Than A Powder?<br />
Yes. It’s the #1 choice of doctors and hospitals for fat loss, more<br />
energy, joint support and better hair, skin and nails. Here’s why...<br />
It’s easy<br />
It’s not easy to know if it’ll actually<br />
work. Hundreds of collagen products<br />
So when choosing one, how can you be<br />
sure you’re making the right decision?<br />
With over 40 years of medical use,<br />
doctors have done the research for you...<br />
The Collagen That Doctors<br />
Recommend to Other Doctors<br />
With over 102 million doses and rising,<br />
doctors and hospitals remain steadfast<br />
in their commitment to liquid Type<br />
1 collagen peptides, contained in<br />
AminoSculpt®. They are considered<br />
the “Gold Standard” by the medical<br />
community. Here’s why...<br />
Proven Medical Use<br />
FIRST, these liquid peptides have been<br />
used by over 4,700 physicians, clinics,<br />
hospitals and health professionals<br />
for over 40 years. They’re preferred<br />
because they have provided consistent<br />
results for decades with a proven safety<br />
record, even when used by patients with<br />
serious health problems.<br />
Science Backs Type 1 Collagen<br />
vs. Types 2, 3, 4, 5, and 10<br />
SECOND, doctors prefer Type 1<br />
collagen. But, if you’re like most people,<br />
choosing the right “type” is confusing.<br />
collagen in the body. 90% of your body’s<br />
supports the therapeutic use of Type 1<br />
collagen in peptide form.<br />
What most people don’t realize is<br />
burn fat, boost energy, improve sleep...<br />
*<br />
Burn Fat, Improve Skin<br />
and Support Joints *<br />
No Stimulants,<br />
No Jitters, Zero Sugar<br />
Patent Pending<br />
Sleep & Recovery *<br />
SHOP LOCAL, SAVE NOW: healthdirectusa.com/coupons
Medically-Proven<br />
Liquid Collagen<br />
vs.<br />
Collagen Powder<br />
Original Collagen Used<br />
in 7 U.S. Patents<br />
yes<br />
no<br />
the ONLY collagen<br />
backed by three<br />
published studies<br />
Study 1: Increases Lean Body<br />
Mass Without Exercise* 1<br />
LEAN BODY MASS<br />
WHEY<br />
COLLAGEN<br />
Used By Over 4,700<br />
Doctors, Hospitals<br />
and Health Professionals<br />
yes<br />
no<br />
Study 2: Builds Muscle,<br />
Prevents Muscle Breakdown* 2<br />
40 Years of Hydrolyzing<br />
Raw Collagen Into Peptides<br />
The Best Absorbing,<br />
Clinically-Studied Peptides<br />
yes<br />
yes<br />
no<br />
no<br />
CHANGE IN MUSCLE<br />
PLACEBO<br />
COLLAGEN<br />
Ready-to-Drink, NO Mixing,<br />
Small Serving Size<br />
yes<br />
(only 1 fl oz)<br />
no<br />
(12 fl oz)<br />
Study 3: Repairs Wounds and Skin<br />
96% <strong>Better</strong> Than Placebo* 3<br />
COLLAGEN<br />
that medical-grade Type 1 collagen<br />
peptides can build ALL 28 types of<br />
collagen, making it a “whole body”<br />
collagen. Other collagen types like 2, 3,<br />
4, 5, or 10 simply aren’t necessary with a<br />
highly absorbable Type 1 collagen.<br />
“Liquid” Collagen is Best<br />
THIRD, doctors prefer collagen<br />
peptides in “liquid” form. Most<br />
published studies, patents, and realworld<br />
medical uses are on liquid<br />
collagen. The best liquid peptides are<br />
“enzymatically hydrolyzed” (predigested<br />
with fruit enzymes) for best absorption,<br />
which then provides the best results.<br />
Liquids are ready-to-use straight<br />
from the bottle, but can also be mixed<br />
with any food or beverage. They provide<br />
the most collagen in the smallest dose.<br />
Plus, they’re safer to take than powders<br />
and pills with no danger of choking or<br />
products available, only AminoSculpt®<br />
Collagen from Health Direct® contains<br />
the same liquid collagen peptides used<br />
by 4,700 health professionals for over<br />
40 years. It’s the original medicalgrade,<br />
liquid Type 1 collagen peptide<br />
supplement and the only one with:<br />
Non-GMO ingredients<br />
Grass-fed, pasture-raised collagen<br />
only; NO CAFO material.<br />
Suitable for paleo and keto<br />
NO sugar, gluten, dairy, nuts, soy, or<br />
grains<br />
Over 1,000,000 bottles sold<br />
References<br />
1<br />
Hays NP,<br />
collagen hydrolysate protein..., J Am Diet<br />
Assoc. 2009 109(6):1082-7.<br />
2<br />
Sundell MB, Oral protein supplementation<br />
alone improves anabolism..., J Ren<br />
Nutr. 2009 Sep;19(5):412-21.<br />
WOUND HEALING<br />
PLACEBO<br />
120%<br />
MONEY-BACK<br />
GUARANTEE **<br />
The #1 Medical-Grade Collagen<br />
Although there are many collagen<br />
3<br />
Lee SK, Pressure ulcer healing with a<br />
-<br />
tein..., Adv Skin Wound Care. 2006<br />
Mar;19(2):92-6.<br />
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure<br />
or prevent any disease. Results may vary. ©<strong>2020</strong> D&J Vision Marketing, Inc. **Call Health Direct for details on money-back guarantee.<br />
Policies may vary among retailers. Please call your local retailer for their policy. Dept 2975.<br />
Health Direct guarantees its AminoSculpt collagen<br />
will work better than any other collagen<br />
or they will refund MORE than you paid!<br />
**<br />
For Details: healthdirectusa.com/120
CONTENTS<br />
<strong>May</strong> <strong>2020</strong> / Vol. 82 / No. 5<br />
13<br />
We’ve taken<br />
roasted veggies<br />
up a notch with<br />
our Cauliflower<br />
Steaks with<br />
Blood Orange<br />
& Vadouvan<br />
Spice.<br />
30<br />
36<br />
features<br />
Fix Your Period<br />
One of the biggest myths perpetrated on<br />
women today is that menstrual issues are not<br />
fixable. Whether you experience moodiness,<br />
brain fog, fatigue, fertility struggles, low libido,<br />
or other monthly issues, there are ways to<br />
revitalize your body and put these symptoms<br />
behind you, as Certified Women’s Health and<br />
Functional <strong>Nutrition</strong> Coach Nicole Jardim<br />
outlines in her latest book, Fix Your Period.<br />
The Salt Breakthrough<br />
For years, we’ve been told that a high-sodium diet<br />
leads to high blood pressure. But is that really the<br />
case? New research from the University of<br />
Virginia says, “no.” In fact, a high-sodium diet<br />
may actually lower blood pressure in some<br />
people. Here’s a look at the latest research on<br />
salt, plus tips on how to ensure that you’re<br />
getting just the right amount of sodium for you.<br />
departments<br />
8 NEWSBITES<br />
New Viruses<br />
How to protect yourself from<br />
harmful invaders.<br />
12 PASSION BEHIND THE PRODUCT<br />
Olive Oil Crush<br />
Fusion olive oil? Yes, please!<br />
14 IN THE SPOTLIGHT<br />
Mind Over Weight<br />
Dr. Ian K. Smith’s mental strategies<br />
for successful weight loss.<br />
16 HOT BUYS<br />
Come What <strong>May</strong><br />
New products we’re excited about.<br />
18 CHECK OUT<br />
Vitamin E Facts<br />
It’s more important than you think.<br />
22 ASK THE NATUROPATHIC DOCTOR<br />
The Cholesterol Question<br />
The plain truth about this natural fat.<br />
24 HERBAL WELLNESS<br />
Berberine Benefits<br />
This herbal extract boasts a wide<br />
range of medicinal uses.<br />
26 HEALTHY TRANSFORMATIONS<br />
The Ultimate Immunity Biohack<br />
How to restore leptin function and<br />
improve your resistance to illness.<br />
28 NATURAL BEAUTY<br />
Eyes on the Prize<br />
The best natural eye creams and gels.<br />
40 ASK THE NUTRITIONIST<br />
<strong>Better</strong> Butter<br />
Why grass-fed butter is the way to go.<br />
42 EATING4HEALTH<br />
Eating for Bone Health<br />
Feast on bone-building foods.<br />
46 RECIPE4HEALTH<br />
Sweet Rewards<br />
Our decadent, delicious Deep Dish<br />
Skillet Brownie is the stuff of dreams.<br />
48 COOK WITH SUPPLEMENTS<br />
Go for Protein<br />
A scoop of whey turns these snack<br />
bars into energy-boosting dynamos.<br />
CLICK ON<br />
THIS!<br />
Resources &<br />
References<br />
For links to studies<br />
cited in our articles<br />
and other helpful<br />
sites and books, visit<br />
betternutrition.com.<br />
8 Immune-Boosting<br />
Snacks<br />
Even moderately<br />
restricting calories<br />
can enhance your<br />
immune system<br />
activity, which<br />
makes small snacks<br />
the perfect choice<br />
for fortifying your<br />
defense against all<br />
type of illness. Go<br />
beyond string cheese,<br />
hard-boiled eggs,<br />
and apples with our<br />
fresh take on healthy<br />
snacking.<br />
recipes<br />
include:<br />
Broccoli with Brazil<br />
Nut Pesto<br />
*<br />
Papaya-Peach Salsa<br />
*<br />
Roasted Red Pepper<br />
& White Bean Dip<br />
*<br />
Turmeric-Parsley<br />
Popcorn<br />
*<br />
Cookie Dough<br />
Snack Bars<br />
New! Editors’ Blog<br />
We’re answering<br />
questions and sharing<br />
natural solutions for<br />
everyday wellness.<br />
Sign Up for Our<br />
Newsletter<br />
Receive timely<br />
articles, recipes, and<br />
exclusive giveaways in<br />
your inbox weekly<br />
with our newsletter<br />
Healthy Buzz.<br />
(top left) Pornchai Mittongtare; Styling: Robin Turk; Food styling: Claire Stancer<br />
4 • MAY <strong>2020</strong>
“Shinny and soft everytime<br />
I step out of the shower.”<br />
-Hannah
EDITOR’S LETTER<br />
Change What<br />
You Can<br />
As we finalize this issue for the printer,<br />
the coronavirus pandemic is at its height.<br />
Everyone on the <strong>Better</strong> <strong>Nutrition</strong> staff is<br />
working from home for the foreseeable<br />
future. It’s been an adjustment, but<br />
we’ve all pulled together to get it done.<br />
(A special thank you to my staff, who<br />
went above and beyond for this edition.)<br />
Like many, my emotions are a bit of<br />
a roller coaster right now—one minute,<br />
I’m in acceptance of the situation and<br />
appreciating the quiet time, and the<br />
next, I’m worrying about my family’s<br />
health and a million other things out<br />
of my control. And while there is a lot<br />
beyond our control, there is also a great<br />
deal that we can manage or change on<br />
our own, especially when it comes to<br />
food choices.<br />
Feeding your body with nourishing<br />
food is one of the best things you can do<br />
to stay healthy, not just physically but<br />
also mentally. Social isolation can lead<br />
to depression, anxiety, and other mental<br />
health issues. In addition to fortifying<br />
your immune system, a clean diet also<br />
begets mental clarity and positivity.<br />
This issue is filled with immune<br />
health advice, including “New Viruses:<br />
What You Need to Know for a Healthy<br />
Future,” p. 8, and “The Ultimate Immunity<br />
Biohack,” p. 26.<br />
For up-to-the-minute immune<br />
health articles, please sign up for<br />
our email newsletter Healthy Buzz<br />
(at betternutrition.com) and follow<br />
us on Facebook, Instagram, and<br />
Twitter. We are here to help you stay<br />
healthy and mentally strong during<br />
this challenging time!<br />
nbrechka@aimmedia.com<br />
*<br />
*<br />
*<br />
*<br />
*<br />
*<br />
*<br />
*<br />
*<br />
*<br />
Our Writers<br />
Meet the passionate<br />
people behind this issue<br />
of <strong>Better</strong> <strong>Nutrition</strong>!<br />
Kat James, author of The Truth About<br />
Beauty and creator of Total Transformation<br />
Retreats, been featured on “Today,” Fox,<br />
and PBS, among others, for her pioneering<br />
dietary method. Listen to her Sirius XM radio<br />
show Saturdays on channel 131 (Family Talk).<br />
informedbeauty.com or 877-54-TOTAL<br />
Nicole Jardim, author of Fix Your Period, is a<br />
certified women's health coach, writer, speaker,<br />
and the creator of Fix Your Period, a series of<br />
programs that empowers women to reclaim their<br />
hormone health. She is the host of The Period<br />
Party podcast on iTunes. nicolejardim.com<br />
Emily A. Kane, ND, LAc, has a private<br />
practice in Juneau, Alaska, where she lives with<br />
her husband and daughter. She is the author of<br />
two books on natural health, including Managing<br />
Menopause Naturally. dremilykane.com<br />
Arman Liew is the recipe developer,<br />
photographer, and writer behind the popular<br />
blog, The Big Man's World. He is the author<br />
of Clean Sweets, and his healthy desserts<br />
have been featured on Buzzfeed, Delish!,<br />
and elsewhere. thebigmansworld.com<br />
Chris Mann is a California-based wellness<br />
writer and interviewer with 20 years’ experience<br />
in natural health publishing. He is also an<br />
entertainment author, journalist, and podcaster.<br />
ChrisMann.tv<br />
Melissa Diane Smith, Dipl. Nutr., is<br />
a holistic nutritionist who has 25 years<br />
of clinical experience and specializes in<br />
using food as medicine. She is the author<br />
of Going Against GMOs and other books.<br />
melissadianesmith.com<br />
Sherrie Strausfogel has been writing<br />
about natural beauty for more than 20 years.<br />
Based in Honolulu, she also writes about<br />
spas, wellness, and travel. She is the author<br />
of Hawaii’s Spa Experience.<br />
Lisa Turner is a chef, food writer, product<br />
developer, and nutrition coach in Boulder, Colo.<br />
She has more than 20 years of experience<br />
in researching and writing about nourishing<br />
foods. lisaturnercooks.com<br />
Vera Tweed has been writing about<br />
supplements, holistic nutrition, and fitness<br />
for more than 20 years. She is the editorial<br />
director at Natural Health Connections and<br />
the author of Hormone Harmony and other<br />
books. veratweed.com<br />
Neil Zevnik is a private chef specializing<br />
in healthy cuisine, with clients who have<br />
included Jennifer Garner, Charlize Theron,<br />
and the CEO of Disney. neilzevnik.com<br />
YOUR ULTIMATE GUIDE TO NATURAL LIVING<br />
Editor in Chief<br />
Creative Director<br />
Executive Editor<br />
Associate Editor<br />
Digital Editor<br />
Copy Editor<br />
Beauty Editor<br />
Contributing Editors Vera Tweed, Helen Gray<br />
Contributing Writers<br />
Print Ad Coordinator<br />
Prepress Manager<br />
Prepress Specialist<br />
Editorial Offices<br />
General Manager<br />
AIM Retail Group<br />
Integrated Media Sales Kevin Gillespie<br />
Director – Eastern U.S. kgillespie@aimmedia.com<br />
and Midwest<br />
Integrated Media Sales Candice Smith<br />
Director – Western U.S. csmith@aimmedia.com<br />
603-361-5762<br />
Retail Development Group<br />
Director of Retail Sales<br />
Marketing Designer<br />
Accounting & Billing<br />
Nicole Brechka<br />
Rachel Joyosa<br />
Jerry Shaver<br />
Elizabeth Fisher<br />
Maureen Farrar<br />
James Naples<br />
Sherrie Strausfogel<br />
Kat James, Nicole Jardim, Emily A.<br />
Kane, ND, LAc, Arman Liew, Chris<br />
Mann, Melissa Diane Smith, Lisa<br />
Turner, Neil Zevnik<br />
Kim Hoff<br />
Joy Kelley<br />
Idania Mentana<br />
512 Main Street, Suite 1<br />
El Segundo, CA 90245<br />
310-873-6952<br />
Rob Lutz<br />
rlutz@aimmedia.com<br />
970-291-9029<br />
2400 NE 65th Street, Ste. 623<br />
Fort Lauderdale, FL 33308<br />
800-443-4974, ext. 702<br />
Joshua Kelly<br />
jkelly@aimmedia.com<br />
800-443-4974, ext. 702<br />
Judith Nesnadny<br />
jnesnadny@aimmedia.com<br />
Yolanda Campanatto<br />
ycampanatto@aimmedia.com<br />
ACTIVE INTEREST MEDIA, INC.<br />
AND SUBSIDIARIES<br />
Chairman & CEO Andrew W. Clurman<br />
Senior Vice President, Treasurer, CFO, & COO Michael Henry<br />
Vice President, IT Nelson Saenz<br />
Vice President, Audience Development Pat Fox<br />
Vice President, Production and Manufacturing Barb Van Sickle<br />
Vice President, People & Places JoAnn Thomas<br />
AIM Board Chair Efrem Zimbalist III<br />
facebook.com/<br />
<strong>Better</strong><strong>Nutrition</strong>Magazine<br />
pinterest.com/<br />
bnutritionmag<br />
twitter.com/<br />
betternutrition<br />
instagram.com/<br />
betternutritionmag<br />
BETTER NUTRITION, ISSN #0405-668X. Vol. 82, No. 5. Published monthly by Cruz Bay Publishing,<br />
an Active Interest Media company. 5720 Flatiron Parkway, Boulder, CO 80301; 303-253-6300;<br />
fax 303-443-9757. ©<strong>2020</strong> Cruz Bay Publishing. All rights reserved. Mechanical requirements and<br />
circulation listed in Standard Rate and Data Service. The opinions expressed by the columnists and<br />
contributors to BETTER NUTRITION are not necessarily those of the editor or publisher. Fraudulent<br />
or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume<br />
liability for all content of advertising and for any claims arising therefrom. Articles appearing in<br />
BETTER NUTRITION may not be reproduced in whole or in part without the express permission of the<br />
publisher. BETTER NUTRITION does not endorse any form of medical treatment. The information<br />
presented here is not meant to diagnose or treat any medical condition. We urge you to see a<br />
physician or other medical professional before undertaking any form of medical treatment.<br />
6 •<br />
MAY <strong>2020</strong>
Everything.<br />
#MyBestMom<br />
drbvitamins.com
NEWS*BITES<br />
BY VERA TWEED<br />
New Viruses:<br />
What You Need to Know for a Healthy Future<br />
Until recently, infectious diseases had<br />
disappeared from the list of today’s major<br />
health threats, but the outbreak of the<br />
COVID-19 coronavirus has demonstrated<br />
a troubling fact: Harmful new viruses, for<br />
which we have never built up immunity,<br />
can emerge and quickly spread.<br />
Social distancing, quarantines,<br />
frequent hand washing, and disinfectants<br />
are all essential to help stop such a<br />
spread. But there’s another, equally vital<br />
component to staying well: a healthy<br />
immune system.<br />
A stronger immune system means<br />
infection is less likely—and if you do<br />
get sick, symptoms should be milder,<br />
and recovery easier. While there’s no<br />
magic herbal cure or nutritional bullet for<br />
COVID-19, here are some things you can<br />
do to bolster your immune system in the<br />
face of a viral outbreak.<br />
Go easy on sugar. A study of more<br />
than 73,000 Americans, published in<br />
the Annals of Epidemiology,<br />
found that<br />
low consumption of<br />
sugar seems to protect<br />
against respiratory<br />
infections. Instead<br />
of sugary foods and<br />
drinks, eat plenty of<br />
whole foods, especially<br />
a variety of in-season<br />
vegetables and fruits,<br />
and take a multivitamin for insurance.<br />
Take vitamin D: More than a dozen<br />
studies have found that low levels of<br />
vitamin D correlate with higher odds of<br />
both viral and bacterial infections of the<br />
respiratory tract, according to a review<br />
of research published in BMJ (formerly<br />
+<br />
did you know ...<br />
A study of twins at the<br />
University of Washington<br />
in Seattle found that a<br />
chronic lack of sleep can<br />
shut down the immune<br />
system.<br />
the British Medical<br />
Journal). Getting<br />
vitamin D levels tested,<br />
and supplementing<br />
accordingly, is your<br />
best bet.<br />
Take supplements<br />
that enhance<br />
resistance. Studies<br />
have found that Epicor<br />
and Wellmune, two different patented<br />
derivatives of baker’s yeast, enhance<br />
resistance to viral infections. Each<br />
works differently, so they can be taken<br />
together for a synergistic effect. Other<br />
resistance-enhancing supplements<br />
include andrographis, larch, mushrooms,<br />
and olive leaf extract.<br />
WHERE TO LEARN MORE<br />
Visit betternutrition.com to download a free copy of our latest eBook,<br />
Natural Immunity.<br />
Photos: adobestock.com<br />
8 • MAY <strong>2020</strong>
BioSil® gives you everything you want in a collagen<br />
generator and nothing you don’t.<br />
With BioSil, you regain lost collagen, add new collagen, and protect<br />
your existing collagen. Plus, you increase vital elastin and keratin. †<br />
All through your body’s natural pathways! And isn’t it nice to know<br />
that BioSil is clinically proven and produced under today’s strict<br />
ethically-minded standards? For you, it all adds up to beauty with a<br />
conscience.<br />
Clinically Proven Results<br />
Reduces fine lines and wrinkles †<br />
Increases skin elasticity †<br />
Increases hair shaft diameter †<br />
Increases hair strength †<br />
Strengthens nails<br />
†<br />
NEW<br />
Liquid Capsules<br />
NON-GMO<br />
SUSTAINABLY SOURCED<br />
BioSilUSA.com<br />
©<strong>2020</strong> Bio Minerals NV. Manufactured by Bio Minerals NV, Belgium. BioSil is a registered trademark of Bio Minerals NV.<br />
†<br />
This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.<br />
For healthy and beautiful<br />
Wickett R.R., Kossmann E., Barel A., et al. (2007). Effect of oral intake of choline-stabilized orthosilicic acid on hair tensile strength and morphology in women with fine hair. Arch Dermatol Res, 299: 499-505.<br />
Barel A., Calomme M., Timchenko A., et al. (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. hair, skin, and nails
FISH COLLAGEN<br />
HELPS HEAL SUN DAMAGE<br />
Researchers in Thailand tested a collagen supplement in<br />
postmenopausal women to see if it improved skin elasticity. In<br />
a group of 36 women, half took 5 grams daily of a fish collagen<br />
supplement for 4 weeks, while the other half took a placebo, and<br />
tests were done on sun-damaged cheeks and underarm skin that<br />
had not been exposed to sun. At the end of the trial, elasticity in<br />
sun-damaged cheeks improved by 10 percent and the improvement<br />
lasted for 4 weeks after the women stopped taking the supplement,<br />
but there was no difference in the underarm skin. The study was<br />
published in The Journal of Dermatological Treatment.<br />
NEWS*BITES<br />
America’s TOP 10<br />
Seafood Choices<br />
On average, Americans eat about 16 lbs. of seafood per<br />
year, according to the National Fisheries Institute—and<br />
86 percent of it comes from these top 10 varieties:<br />
❶ Shrimp ❺ Alaska Pollock ❼ Cod<br />
❷ Salmon ❻ Pangasius ❽ Catfish<br />
❸ Tuna<br />
(a big Asian ❾ Crab<br />
❹ Tilapia<br />
catfish) ❿ Clams<br />
Sardines, mackerel, and<br />
herring aren’t as popular,<br />
but are often recommended<br />
by health experts<br />
because they’re<br />
rich in healthy<br />
omega-3 fats<br />
and low in<br />
mercury.<br />
10 • MAY <strong>2020</strong><br />
PING-PONG<br />
Helps Parkinson’s<br />
Patients<br />
Playing ping-pong improves symptoms of<br />
Parkinson’s, according to a Japanese study<br />
of 12 people suffering from the disease<br />
for an average of 7 years. After playing the<br />
game once a week for three months, subjects<br />
experienced significant improvements in<br />
speech, handwriting, and a variety of<br />
daily activities including dressing, getting<br />
out of bed, and walking. Each session<br />
included stretching, instruction from a<br />
ping-pong professional, and playing the<br />
game. The findings were presented at the<br />
American Academy of Neurology’s 72nd<br />
Annual Meeting in Toronto.<br />
In healthy people, ping-pong has been<br />
shown to improve hand-eye coordination,<br />
sharpen reflexes, and stimulate the brain.<br />
1 Week of Fast Food = Bigger Appetite<br />
Australian researchers have found a big reason why so many people can’t stop eating<br />
fast food. A study that was published in Royal Society Open Science tracked a total of<br />
110 college students who were healthy, lean, and normally ate a diet of whole foods.<br />
During the study, half the students maintained their normal diet, while the other half<br />
switched to fast food.<br />
After just one week, the researchers found that the fast-food diet led to changes in<br />
a brain area that influences appetite, which made it harder to control appetite and led to overeating. Fortunately, after<br />
the fast-food eaters went back to their normal, healthier diets, their brains and appetites returned to normal.<br />
Photos: adobestock.com
Introducing<br />
The Non-Gummy Gummies <br />
ChildLife ® Essentials SoftMelts <br />
ChildLife® Essentials SoftMelts are the first-of-their-kind.<br />
These soft chewable tablets are sugar-free, gluten-free,<br />
and contain no artificial colors, flavors, or sweeteners.<br />
Multi Vitamin SoftMelts are packed with essential<br />
vitamins and support healthy growth and development.*<br />
Healthy Vision SoftMelts support the healthy function<br />
and development of your child’s visual system and may<br />
protect against overexposure to damaging blue light from<br />
digital device use.*<br />
Available on www.amazon.com/childlife<br />
childlifenutrition.com |<br />
#moregood<br />
| @childlifeessentials<br />
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
PASSION BEHIND THE PRODUCT *<br />
companies fostering personal & global well-being<br />
Olive Oil Crush<br />
Greg Hinson of O Olive Oils takes organic olives and combines them<br />
with California citrus, and the result is pure magic BY NEIL ZEVNIK<br />
In Italy, locally produced olive oil has<br />
always been a social mainstay to be<br />
revered, guarded, and shared. It is<br />
a singular offering that expresses the<br />
character of its region and even of the<br />
family that harvested and milled it. By<br />
the same token, attitudes toward how it<br />
should be rendered and described have<br />
remained the same for centuries—<br />
rather strict and specific. No messing<br />
about with tradition!<br />
Then along came Greg Hinson,<br />
an American wanderer taking his<br />
infant daughter on day trips about<br />
the Italian countryside. “I was<br />
discovering the magic of extra<br />
virgin olive oil and the social<br />
bonds between families,<br />
their passion for olive oil, and<br />
how they traded oil between<br />
themselves. And I learned<br />
that there were so many<br />
styles of olive oil that were<br />
specific to types of dishes.<br />
I found that fascinating and<br />
wanted to learn more.”<br />
What especially intrigued<br />
him was something almost<br />
invisible to the Italians—they<br />
were using whole fresh lemons<br />
as an astringent to clean the<br />
granite milling wheels at the<br />
end of the harvest, and then<br />
discarding the resulting liquor.<br />
That’s when the light bulb went<br />
on for Hinson.<br />
So he returned to California a year<br />
later, rented an old olive oil press,<br />
and began his experiment of crushing<br />
whole organic Meyer lemons with<br />
foraged Mission olives. And that was<br />
the beginning of this new irreverent<br />
category of citrus-crushed olive oil.<br />
His first growers were organic<br />
pioneers who used solar, biodynamic,<br />
“I’ve been a vocal advocate for organic farming beginning with my first<br />
olive oil crush in 1995,” says O founder Greg Hinson. “My farmers had an<br />
old-school reverence for the land that was in their bones.”<br />
and fish emulsion feeding<br />
programs before they were<br />
cool or widely practiced.<br />
“We grew together,” he says.<br />
“They planted more trees,<br />
and I made more olive oil.<br />
I was connected suddenly<br />
to passionate farmers who<br />
taught me that the health<br />
of the soil, water, and air<br />
is key to growing nutritious,<br />
healthy food.”<br />
The road, of course, was not always<br />
smooth. Initially rejected by olive oil<br />
festivals in California as being “not real<br />
olive oil,” Greg persevered. “I thought,<br />
this is the same reaction as in Italy, but<br />
this is California, and we don’t have to<br />
repeat the same narrow interpretation<br />
as the Old World, right?”<br />
Through it all, his focus has always<br />
been on the purity of the product and<br />
the process. “This product’s simplicity<br />
is what still amazes me. It is two perfect<br />
foods combined and crushed together.<br />
That’s it.<br />
“I’ve been a vocal advocate for<br />
organic farming beginning with my<br />
first olive oil crush in 1995. My farmers<br />
had an old-school reverence for the<br />
land that was in their bones and in the<br />
way they lived their lives. We are now<br />
planting over 1,700 new acres of organic<br />
olives and converting conventional<br />
orchards to organic with another 500<br />
acres. What I’ve learned is that if you<br />
create a market and pay a sustainable<br />
price to your farming partners, they<br />
will walk together with you.” And that is<br />
definitely a walk worth taking.<br />
12 • MAY <strong>2020</strong>
make it!<br />
Cauliflower Steaks with Blood<br />
Orange & Vadouvan Spice<br />
To keep with an orange theme, we chose<br />
vitamin A-packed orange cauliflower for<br />
this recipe, but you can easily use regular<br />
cauliflower. If you really want to get<br />
adventurous, try Romanesco broccoli.<br />
Serves 4<br />
2 blood oranges<br />
1/4 cup O Blood Orange Olive Oil<br />
2 Tbs. organic olive oil<br />
1 large head orange<br />
cauliflower, cut into four<br />
thick slices<br />
1 Tbs. Whole Spice<br />
Vadouvan Crushed<br />
Spice Mix<br />
Salt & pepper to taste<br />
2 Tbs. chopped fresh<br />
cilantro<br />
1 Tbs. chopped fresh<br />
mint leaves<br />
1. Preheat oven to 400°F.<br />
Zest blood oranges,<br />
then peel and cut out<br />
segments.<br />
Photo: (bottom right) Pornchai Mittongtare; Styling: Robin Turk; Food Stylist: Claire Stancer<br />
2. Line large sheet pan with<br />
heavy-duty foil. Combine<br />
blood orange olive oil and<br />
plain olive oil. Place the<br />
cauliflower slices on pan, and<br />
drizzle oil over both sides of<br />
slices. Sprinkle tops with<br />
Vadouvan spice, blood orange<br />
zest, and salt & pepper to taste.<br />
3. Roast until cooked through but not<br />
mushy, about 30–35 minutes (an<br />
inserted knife should penetrate<br />
easily).<br />
4. Stir together blood orange<br />
segments, cilantro, and mint.<br />
Distribute over cauliflower steaks,<br />
and serve.<br />
Per serving: 270 cal; 5g prot; 21g total fat<br />
(3g sat fat); 18g carb; 0mg chol; 65mg sod;<br />
6g fiber; 10g sugar<br />
MAY <strong>2020</strong> • 13
IN THE SPOTLIGHT *<br />
He changed the way people<br />
ate and transformed their<br />
bodies with his nutritionminded<br />
and sustainable<br />
diet books Clean and<br />
Lean, The Clean 20, and his<br />
SHRED series. Now New York<br />
Times bestselling author Ian K.<br />
Smith, MD—known as “Dr. Ian” to<br />
TV viewers—is putting a focus on the<br />
mind’s role in healthy slimdowns.<br />
“For years I’ve wanted to write a book<br />
that deals exclusively with developing<br />
BN: What role does diet<br />
history play in determining<br />
the right plan?<br />
IS: Diet history is critical<br />
in that it informs us on so<br />
many levels. It tells us what<br />
has and hasn’t worked.<br />
It gives us direction in<br />
determining what type of<br />
plan is sustainable for our<br />
unique goals and characteristics.<br />
When you understand<br />
your past, you can better<br />
formulate an effective plan<br />
for now and the future.<br />
BN: What are some key<br />
ways to get motivated<br />
after failure?<br />
IS: One, find a location or<br />
environment that stimulates<br />
and motivates you to reach<br />
your goals. Two, celebrate<br />
your success. Regardless of<br />
how big or small, savor and<br />
appreciate your victories.<br />
And three, adjust your<br />
focus. What you’re focusing<br />
14 • MAY <strong>2020</strong><br />
stay-healthy secrets from leading experts<br />
Mind Over Weight<br />
Bestselling author Dr. Ian K. Smith prescribes<br />
mental strategies for successful weight loss<br />
on can impact your drive to<br />
accomplish your goals.<br />
BN: How are “incremental<br />
milestones” vital to<br />
weight-loss success?<br />
IS: It’s important to focus<br />
on the small goals, as they<br />
lead to the bigger goals.<br />
When you achieve some<br />
success, you’re more<br />
likely to keep going to<br />
achieve more. Incremental<br />
milestones give you a<br />
measuring stick to track<br />
progress. The old-fashioned<br />
saying that “success<br />
begets success” really can<br />
apply when it comes to<br />
weight loss.<br />
BN: How do visualization<br />
and confidence mantras<br />
facilitate weight loss?<br />
IS: Visualizing success can<br />
be critical in conditioning<br />
the mind for weight-loss<br />
strategies and techniques.<br />
BY CHRIS MANN<br />
mental strategies to win the<br />
weight-loss battle,” says<br />
Smith. “I’ve said for a long<br />
time that successful weight<br />
loss starts in the mind.<br />
Regardless of how great the<br />
plan, if your mind isn’t right,<br />
then your chances for success<br />
are greatly diminished, and it’s going to<br />
inevitably be a steep uphill fight.”<br />
In Mind over Weight: Curb Cravings,<br />
Find Motivation and Hit Your Number in<br />
7 Simple Steps, the good doctor offers<br />
Try to see yourself looking<br />
smaller, wearing new clothes,<br />
being happy with your<br />
transformation. Confidence<br />
can be a valuable fuel to<br />
power you through the<br />
process, especially when it<br />
becomes challenging.<br />
BN: What are three<br />
strategies for checking<br />
emotional eating?<br />
IS: One, avoid boredom.<br />
When people are bored,<br />
they tend not to give much<br />
thought about what or why<br />
they’re eating. Keep yourself<br />
occupied mentally and/<br />
or physically. Two, remove<br />
temptation. If you can’t<br />
access foods or beverages<br />
you’re not supposed to<br />
eat, you are more likely to<br />
avoid them. And three, find<br />
alternative stress relievers.<br />
Watch a movie, listen to<br />
music, or read a book.<br />
Stress leads many of us to<br />
valuable tips, tools, and inspiration to<br />
help readers develop the mental edge to<br />
drop and keep off extra pounds—even<br />
when past weight-loss<br />
failures (hello, New<br />
Year’s resolutions!)<br />
have held them back.<br />
Win a copy of Mind over<br />
Weight. We have 15 copies<br />
up for grabs. Email your<br />
name and address to<br />
betternutritionfreebie@gmail.com. Put “Mind<br />
over Weight” in the subject line. Good luck!<br />
make poor dietary choices.<br />
Finding ways outside of<br />
food to relieve it is very<br />
strategic and beneficial.<br />
BN: How can brewing<br />
tea and filling up on<br />
chromium help us outwit<br />
our food cravings?<br />
IS: Chromium is a trace<br />
element that can enhance<br />
the effect of insulin and<br />
help lower blood glucose<br />
levels, causing them to<br />
remain stable. This can help<br />
curb and prevent cravings.<br />
Brewing tea can be used<br />
as a distraction. By going<br />
through the calming, stepby-step<br />
process of brewing<br />
tea, sometimes you can<br />
outlast the craving and<br />
avoid giving in to the urge<br />
to eat or drink something<br />
you’re not supposed to.<br />
Follow Dr. Ian...<br />
Instagram: @DoctorIanSmith<br />
Twitter: @DoctorIanSmith
DISCOVER EVERYDAY ENERGY<br />
Available in Capsule<br />
and<br />
NEW<br />
and<br />
— with —<br />
HRG80 Red Ginseng *<br />
tablet<br />
Available in Capsule<br />
NEW<br />
tablet<br />
Available in Capsule<br />
and<br />
NEW<br />
Chewable<br />
Tablet<br />
andNEW<br />
CHEWABLE<br />
Available in Capsule<br />
TABLET<br />
Whole root<br />
red ginseng for full<br />
spectrum benefits<br />
Delivers 7X more rare,<br />
noble ginsenosides, shown<br />
to be 17 times more absorbable †<br />
Ultra-clean process<br />
Grown without<br />
pesticides<br />
Try HRG80 Red Ginseng Energy to<br />
Feel Energized Every Day! *<br />
†Compared to classic ginsenosides in an in-vitro scientific (Caco-2) study.<br />
*THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.<br />
EuroPharmaUSA.com<br />
MONEY-BACK GUARANTEE
HOT BUYS *<br />
❶<br />
❷<br />
❶ <strong>Better</strong> Than ❷ The Clear Winner<br />
Gummies for Kids You know how important<br />
“The Non-Gummy it is to fuel your body<br />
Gummies.” That’s with more of what you<br />
how ChildLife Essentials need and less of what<br />
describes their easyto-chew<br />
you don’t. That’s where<br />
kids’ vitamins. Doctor’s Best Clear Whey<br />
The orange-flavored comes in. Formulated<br />
Multi Vitamin SoftMelts with all the good and<br />
are free from sugar none of the bad, this<br />
and provide a full whey isolate is 100%<br />
range of essential hydrolyzed using an<br />
vitamins and minerals advanced ultrafiltration<br />
that little ones need process. The result is a<br />
to thrive. The berryflavored<br />
high-absorption whey<br />
Healthy Vision powder that dissolves<br />
SoftMelts, with wildgrown<br />
instantly—and without<br />
bilberry, lutein, a trace—into water or<br />
zeaxanthin, and vitamin juice. Fuel your workouts<br />
A, are designed to<br />
and your busy life.<br />
protect kids’ eyes from Shown here in Cherry<br />
blue light radiation. Rush flavor.<br />
new & notable<br />
Come What <strong>May</strong><br />
A collection of this month’s most exciting product releases,<br />
from chickpea chips to clear whey protein powder<br />
❸<br />
❸ CoQ10 Trio<br />
CoQ10 is a foundational<br />
nutrient for healthy<br />
aging, and heart and<br />
brain health. If you’re<br />
over 40 and/or take<br />
statin drugs, you<br />
probably need more.<br />
Terry Naturally introduces<br />
three new ways to<br />
supplement with this<br />
super antioxidant:<br />
Ubiquinone CoQ10 (the<br />
most studied form);<br />
Bioactive Ubiquinol CoQ10<br />
(a proprietary form<br />
that requires no<br />
conversion by the<br />
liver); and Chewable<br />
CoQ10 (utilizing a<br />
unique delivery system<br />
for high absorption).<br />
❹<br />
❺<br />
❹ Pass the<br />
Chickpea Chips<br />
Say hello to your new<br />
favorite snack. Hippeas<br />
Tortilla Chips are made<br />
from, you guessed it,<br />
chickpea flour, along<br />
with organic corn and<br />
pea flours. Organic,<br />
gluten-free, vegan,<br />
and non-GMO, these<br />
savory chips come in<br />
three flavors: Straight<br />
Up Sea Salt, Jalapeño Vegan<br />
Cheddar, and Rockin’<br />
Ranch. These stand up<br />
well to dips and salsa,<br />
and can be used in<br />
place of crackers for<br />
almost any occasion.<br />
❺ Oregano to<br />
the Rescue<br />
Tap into the immune<br />
and respiratory health<br />
benefits of antimicrobial<br />
spices with North<br />
American Herb & Spice<br />
OregaRESP. Available in<br />
liquid, Powder Caps,<br />
and Gelcaps, this<br />
potent formula is a<br />
blend of wild, organic,<br />
mountain-grown<br />
oregano oil (the<br />
company’s signature<br />
ingredient), cinnamon<br />
oleo-resin, organic<br />
sage oil, and mountaingrown<br />
cumin oil,<br />
in a base of extra<br />
virgin olive.
A New Look to Inspire<br />
the New You<br />
The <strong>Better</strong> <strong>Nutrition</strong><br />
team sat down with<br />
Gale Bensussen,<br />
President & CEO of<br />
Doctor’s Best, for<br />
a chat about the<br />
company’s new look<br />
and its dedication to<br />
science, quality, and<br />
innovation.<br />
Meet Gale Bensussen, President<br />
& CEO of Doctor’s Best.<br />
Q: You have a His favorite product? “I can’t<br />
new look! Tell get enough of our Vitamin C<br />
us all about it. Gummies. They are delicious!”<br />
Well, after 30 years of<br />
the same “look,” it’s time to change our packaging.<br />
Consumers told us it was time to refresh ourselves,<br />
lighten up a bit, and make Doctor’s Best more<br />
appealing, but to hold onto what makes us timeless—our<br />
science. What we put in our bottle remains<br />
the best: our ingredients, formulations, quality processes,<br />
and good manufacturing practices. We’ve<br />
kept it all in place, and with a new look!<br />
Q: What sets Doctor’s Best<br />
products apart from others?<br />
Our products are manufactured in the U.S. under<br />
strict standards. We source the best ingredients<br />
from the best manufacturers around the world.<br />
And we display the origin of our branded ingredients<br />
by putting the logo of the active ingredient<br />
manufacturer on our label. This is your assurance<br />
that the same ingredient, from the same manufacturer,<br />
is in every bottle and every pill or capsule.<br />
Complete transparency, complete consistency.<br />
Q: What drives you as a company?<br />
Doctor’s Best is dedicated to improving people’s<br />
lives through quality, affordable, science-based<br />
nutrition. We are educators and innovators<br />
committed to working with passion, integrity, and<br />
transparency. This is the foundation of who we<br />
are and strive to be.<br />
Q: What would you like <strong>Better</strong> <strong>Nutrition</strong><br />
readers to know most about Doctor’s<br />
Best products?<br />
With Doctor’s Best, you can be confident in the<br />
quality of the supplements you are getting, be<br />
knowledgeable about the benefits, and be<br />
empowered while choosing from a selection of<br />
proven ingredients to create your own unique<br />
approach to better health.<br />
Lookin’ good, Doctor’s Best! B Complex<br />
Gummies, D3 Kids Gummies, and Clear Whey<br />
Isolate show off the company’s brand-new labels.
CHECK OUT *<br />
Vitamin E is an antioxidant and a<br />
component of all cell membranes,<br />
so when it’s in short supply, all cells<br />
can suffer. Yet it’s estimated that at<br />
least 90 percent of Americans don’t<br />
get a minimum of 15 mg daily—the<br />
amount considered adequate for<br />
most people—from food alone.<br />
Severe deficiency is rare and<br />
usually stems from a genetic defect<br />
that impairs normal absorption and<br />
metabolism of vitamin E. Symptoms<br />
can include loss of muscle control,<br />
nerve damage, muscle weakness,<br />
and damage to the retina of the eye.<br />
More common, subtle deficiencies can<br />
contribute to faster skin aging, joint<br />
degeneration, heart disease, loss of<br />
memory and other mental faculties in<br />
later years, vision deterioration, and<br />
higher risk for some cancers.<br />
18 • MAY <strong>2020</strong><br />
guide to cutting-edge supplements<br />
Vitamin E Facts<br />
This essential nutrient isn’t the most popular supplement<br />
on store shelves—but maybe it should be<br />
BY VERA TWEED<br />
Some studies have shown clear<br />
benefits of vitamin E supplements<br />
while other have not. But as more<br />
is learned, some reasons for these<br />
conflicting results are emerging.<br />
Individual Differences in Metabolism<br />
A German study published in Nature<br />
Communications has discovered that<br />
vitamin E may produce benefits in<br />
an indirect way. After a person takes<br />
vitamin E, the liver produces alphacarboxychromanol,<br />
a metabolite that<br />
has anti-inflammatory and other<br />
beneficial effects. But the amount<br />
produced varies significantly from<br />
one person to another.<br />
“If the effect of vitamin E depends<br />
on how much of the bioactive metabolite<br />
is produced, this explains very well why<br />
the same amount of vitamin E has<br />
a particular effect in one person<br />
and perhaps a much more limited<br />
effect in another,” says lead researcher<br />
Oliver Werz, PhD.<br />
Forms of Vitamin E<br />
Vitamin E in nature exists in eight<br />
forms: alpha-, beta-, gamma-, and<br />
delta-tocopherol, and alpha-, beta-,<br />
gamma-, and delta-tocotrienol. But<br />
major studies have focused on only<br />
one: alpha-tocopherol, the only form<br />
that is found in human blood where<br />
its levels can be measured. Other<br />
forms are found in tissues where<br />
there’s no way to measure levels.<br />
When studies have looked at other<br />
forms of vitamin E, researchers<br />
Photo: adobestock.com
PlusCBD <br />
THIS<br />
SH*T<br />
MAKES<br />
ME<br />
HAPPY!<br />
Happy… as long as you take the right CBD.<br />
It’s everywhere these days. Doctors, celebrities and even the FDA can’t stop talking about it. Here’s the<br />
thing though, not all CBD is created equal. Some folks are simply trying to make a quick buck and don’t<br />
have research indicating that what they are selling is effective and safe – but we do.<br />
PlusCBD Extra Strength Hemp Extract is made with a proprietary chemical-free process that is so effective<br />
believe no other CBD product even comes close. That being said, we don’t expect you to simply take our word<br />
for it, which is why we offer a 100% risk-free, 30-day money-back guarantee*. This is health transformed.<br />
PlusCBDoil.com<br />
*Contact us: 855–PLUS CBD (758-7223)<br />
WARNING: PlusCBD may make you more amenable,<br />
gregarious, unperturbed, resilient, and genuinely stoked.
which may be described as “complete,”<br />
“mixed,” or a vitamin E “complex.”<br />
The measurements of vitamin E<br />
listed on supplement labels are in a<br />
transition period, from international<br />
units (IU) to milligrams (mg). This is<br />
part of a larger overhaul of food and<br />
supplement labels by the FDA.<br />
In <strong>2020</strong>, you’re likely to see some<br />
companies using the new measurements<br />
while others use the old. This is because<br />
the FDA required large companies to<br />
start using new labels by the beginning<br />
of <strong>2020</strong>, but smaller companies were<br />
given an extra year to comply.<br />
Here’s how measurements of<br />
popular vitamin E capsules translate:<br />
CHECK OUT<br />
found that they can reduce risk for<br />
diabetes, heart disease, and cancer,<br />
and may help to relieve digestive,<br />
skin, and joint problems.<br />
In supplements and fortified foods,<br />
alpha tocopherol can come in two<br />
forms: d-alpha tocopherol, a natural<br />
form; and dl-alpha tocopherol,<br />
a synthetic form. When ingested, the<br />
natural form is more readily absorbed,<br />
so you need smaller amounts. Today,<br />
established supplement brands<br />
usually contain natural vitamin E.<br />
What to Look for in Supplements<br />
Holistic health professionals often<br />
recommend taking a supplement with<br />
multiple forms of vitamin E rather than<br />
isolated alpha-tocopherol. Such combinations<br />
can be found in some multivitamins<br />
and standalone vitamin E products,<br />
20 • MAY <strong>2020</strong><br />
NATURAL VITAMIN E (d-alpha tocopherol)<br />
100 IU = 67 mg<br />
400 IU = 268 mg<br />
SYNTHETIC VITAMIN E (dl-alpha tocopherol)<br />
100 IU = 90 mg<br />
400 IU = 360 mg<br />
The amount of vitamin E considered<br />
adequate for most people—the recommended<br />
daily allowance (RDA)—is 15 mg<br />
of alpha-tocopherol for teens and adults.<br />
There are no set recommended amounts<br />
for the other 7 forms of the vitamin.<br />
Carlson<br />
E•Gems Elite<br />
Life Extension<br />
Super<br />
Vitamin E<br />
NOW Gamma<br />
E Complex<br />
Advanced<br />
Photo: adobestock.com
You Could Be Living with a<br />
Common Nutrient Deficiency<br />
and Not Even Know It<br />
presents<br />
BEST OF<br />
SUPPLEMENTS<br />
8 Common Nutrient Deficiencies & How to Fix Them<br />
PLUS! Meet the WINNERS of Our<br />
SUPPLEMENT AWARDS<br />
The Solution?<br />
Go to betternutrition.com and download our<br />
FREE eBook: Best of Supplements: 8 Common Nutrient<br />
Deficiencies & How to Fix Them<br />
• • •<br />
Included are the winners of our most recent<br />
Best of Supplements Awards!<br />
Winners!
ASK THE NATUROPATHIC DOCTOR *<br />
answers to your health questions<br />
The Cholesterol Question<br />
Is this naturally occurring fat really as bad as we’ve been led to<br />
believe? The answer may surprise you<br />
BY EMILY A. KANE, ND, LAC<br />
QIt seems like so many people<br />
over 40, or sometimes even<br />
younger, are taking statin<br />
drugs. What is that all about? Will they<br />
make me healthier?<br />
While pharmaceuticals can be lifesaving,<br />
they rarely promote health.<br />
In emergency situations, prescription<br />
medication can save lives, but because<br />
they are powerful and change your<br />
body’s physiology (meaning the way the<br />
systems work together), they eventually<br />
create unwanted side effects, which<br />
often leads to prescribing more drugs,<br />
and slowly but surely weakening our<br />
innate health.<br />
I’m grateful for emergency medicine,<br />
which plays an important role in modern<br />
society. But we seem to have lost track<br />
of what it takes to actually maintain<br />
health—or to promote a return to health<br />
if we have neglected our own selfhealing<br />
potential. It’s exciting to follow<br />
the health news where “lifestyle” choices<br />
are trending, but it’s kind of silly that<br />
this is framed as a new concept that<br />
needs more “studies.” We really don’t<br />
need studies to prove that getting<br />
enough sleep, drinking enough water,<br />
and making good food choices are the<br />
foundations for good health. That’s just<br />
common sense.<br />
Photo: adobestock.com<br />
22 • MAY <strong>2020</strong>
Lifestyle Science<br />
It may seem like common sense to you and me, but science is slowly discovering that a healthy lifestyle can do more<br />
for your well-being than any pharmaceutical drug. In January <strong>2020</strong>, the British Medical Journal published findings from<br />
a long-term analysis showing that a “healthful” lifestyle (never smoking, normal body-mass index, moderate-to-vigorous<br />
physical activity, moderate alcohol intake, and high-quality diet) adds 10.7 years of disease-free life to women and<br />
7.6 disease-free years to men.<br />
Last year, the prestigious journal Circulation published a large study—following nearly 120,000 people for over<br />
10 years—showing that the intake of sugary beverages significantly increased mortality from cardiovascular disease<br />
and cancer. Artificially sweetened beverages were also associated with increased overall mortality and heart disease,<br />
but not necessarily cancer death. The takeaway? Avoid juices, sodas, sports drinks, and any other liquid loaded with<br />
sugar or chemicals, and drink water instead.<br />
Our consumer society has been<br />
brainwashed into thinking we can eat<br />
and drink whatever we want, and later<br />
take a pill for the bellyaches, heartburn,<br />
constipation, poor sleep, headaches,<br />
and other resulting issues. Now that is<br />
certainly not common sense.<br />
The Problem With Statins<br />
The reason statins are one of the most<br />
prescribed categories of drugs has an<br />
interesting history. In the 1950s, in a<br />
little town in Massachusetts called Framingham,<br />
a physician researcher thought<br />
he saw a trend of folks with higher total<br />
cholesterol levels having more cardiovascular<br />
disease. He set up a clinical trial<br />
and followed people with higher levels of<br />
cholesterol against otherwise matched<br />
controls with lower levels of cholesterol.<br />
His data barely reached statistical significance,<br />
but he was able to show a trend<br />
correlating higher cholesterol with more<br />
cardiovascular disease.<br />
But correlation is definitely not<br />
causation. In fact, about 20 years ago,<br />
the original data was re-analyzed with<br />
a much more sophisticated tool than<br />
was available in the 1950s, and the<br />
correspondence of cholesterol levels<br />
with cardiovascular disease no longer<br />
achieved statistical significance.<br />
This is a little-known fact that has<br />
been conveniently buried by the drug<br />
manufacturers—for easily understood<br />
reasons. Based in large part on the<br />
erroneous conclusions of the original<br />
study, Lipitor, an early statin, became<br />
the first “blockbuster” drug that helped<br />
start a whole new era of publicly traded<br />
pharmaceutical companies with huge<br />
profit margins and unimaginable CEO<br />
compensation.<br />
The Truth About Cholesterol<br />
Cholesterol is the most important natural<br />
fat in the body. Your brain is largely made<br />
of cholesterol, which is why statins are<br />
affiliated with cognitive decline and<br />
memory loss. (Check out astronaut Duane<br />
Graveline’s book Lipitor: Thief of Memory.)<br />
Besides allowing for nervous system<br />
repair, cholesterol is the precursor to<br />
all steroidal hormones (progesterone,<br />
testosterone, estrogen, cortisol). Your<br />
body cannot build testosterone (or any<br />
other steroidal hormone for that matter)<br />
without cholesterol. It’s also crucial<br />
for the absorption of fat-soluble vitamins<br />
such as vitamins A, D, E, and K.<br />
There are two major sources of<br />
cholesterol: Your liver makes exactly the<br />
correct amount of cholesterol your body<br />
needs to build hormones, keep the nervous<br />
system intact, and perform cell<br />
repair. You can also ingest cholesterol<br />
from animal foods such as meat, dairy,<br />
and eggs. But eggs also contain high<br />
amounts of lecithin, which emulsifies<br />
the cholesterol and cancels out any<br />
possibility of excess buildup.<br />
What about the so-called “bad” LDL<br />
cholesterol? It isn’t really bad, it just<br />
delivers cholesterol from the liver to<br />
the cells, which need it. The so-called<br />
“good” HDL cholesterol brings fat back<br />
to the liver for re-processing. So they<br />
both have important roles to play in<br />
overall health. Meanwhile, the pharmaceutical<br />
industry has persuaded the FDA<br />
to set “target” LDL cholesterol levels at<br />
100. But my clinical experience of nearly<br />
30 years as a primary care provider is<br />
that it is virtually impossible to achieve<br />
LDL levels of 100 without drugs, and<br />
this recommendation is pernicious.<br />
The only reason for short-term<br />
(6 months) statin use is to treat ultrasound-proven<br />
atherosclerotic plaque,<br />
which narrows the arteries and causes<br />
high blood pressure and increased risk<br />
for stroke. It’s true that plaque is made<br />
of calcium, bacteria, and cholesterol, but<br />
the cholesterol is like a liquid bandage<br />
that tries to heal arteries that have been<br />
damaged by years of careless diet. Unfortunately,<br />
calcium and bacteria begin to<br />
adhere to the helpful cholesterol, which<br />
becomes a problem that requires treating,<br />
sometimes with short-term statin use.<br />
A better solution is to ingest healing<br />
nutrients, especially antioxidant-packed<br />
polyphenols—organic pigments from<br />
foods such as berries; spices including<br />
clove, cinnamon, and turmeric; cacao;<br />
green tea; legumes; nuts; and dark leafy<br />
greens. Using a drug with rampant side<br />
effects (the most notorious statin side<br />
effect is muscle wasting) is frankly a<br />
bad strategy for improving cardiovascular<br />
health—especially when simply<br />
reducing (or cutting out) meat in your<br />
diet and eating more berries can mostly<br />
do the trick.<br />
MAY <strong>2020</strong> • 23
HERBAL WELLNESS *<br />
Berberine is a plant alkaloid with<br />
a long history of medicinal use in<br />
Western, Ayurvedic, and Chinese<br />
herbal traditions. It can be found in<br />
the roots, rhizomes, and stem bark<br />
of goldenseal (Hydrastis canadensis),<br />
goldthread or coptis (Coptis chinensis),<br />
Oregon grape (Mahonia aquifolium),<br />
barberry (Berberis vulgaris), Amur cork<br />
tree (Phellodendron amurense), and<br />
tree turmeric (Berberis aristata).<br />
While it has long been used to treat<br />
bacterial diarrhea, intestinal parasite<br />
infections, and eye infections, berberine<br />
has become a hot research topic over<br />
the past few years, with more than<br />
5,600 scientific studies published in<br />
the scientific literature highlighting its<br />
ability to lower blood sugar, promote<br />
weight loss, and improve heart health.<br />
One of the foremost actions of<br />
berberine is to activate an enzyme<br />
inside cells called activated protein<br />
kinase (AMP or AMPK), which<br />
is sometimes referred to as a<br />
“metabolic master switch.” AMP is<br />
found in the cells of the heart, brain,<br />
muscle, kidney, and liver, and it plays<br />
a key role in regulating metabolism. It<br />
may also affect how genes function.<br />
Blood Sugar Benefits<br />
Diabetes, blood fats, hypertension, and<br />
obesity are a deadly combo that plagues<br />
our society. And berberine helps all of<br />
them. In fact, many studies show that<br />
berberine dramatically reduces blood<br />
sugar levels in type 2 diabetes, with an<br />
effectiveness comparable to the popular<br />
diabetes drug metformin.<br />
24 • MAY <strong>2020</strong><br />
healing botanicals for your body and mind<br />
Berberine Benefits<br />
Found in goldenseal and other plants, berberine has a long history<br />
of use as a natural antibiotic and anti-fungal treatment—and newer<br />
research shows that it may also help with healthy aging, blood<br />
sugar balance, and more<br />
BY KARTA PURKH SINGH KHALSA, DN-C, RH<br />
Unlike prescription drugs, berberine<br />
seems to act through multiple mechanisms.<br />
It cuts insulin resistance, increases<br />
glycolysis, drops sugar<br />
production in the liver,<br />
slows carbohydrate<br />
breakdown in the gut,<br />
and bumps up beneficial<br />
bacteria in the gut.<br />
In one study, 1 gram<br />
of berberine per day<br />
decreased fasting blood<br />
sugar by 20 percent—<br />
from diabetic to<br />
normal levels—and<br />
lowered hemoglobin<br />
A1c by 12 percent.<br />
did you know ...<br />
Despite the success of<br />
isolated berberine, one<br />
of the benefits of herbal<br />
remedies is synergy—the<br />
combined action of multiple<br />
chemical components in<br />
the plant—so consider<br />
using whole herbs that<br />
contain berberine.<br />
Research shows that berberine<br />
also lowers total and LDL cholesterol,<br />
raises HDL cholesterol, and reduces<br />
triglycerides. Plus, this<br />
plant chemical can<br />
promote weight loss.<br />
A dose of 1,500 mg<br />
per day over 12 weeks<br />
produced an average<br />
5-pound reduction.<br />
Inhibiting Infections<br />
Berberine-containing<br />
herbs are generally<br />
anti-fungal and can<br />
be used to treat yeast<br />
infections. An Italian<br />
study established that<br />
berberine inhibited the ability, at least<br />
in a test tube, of infectious yeast to<br />
produce an enzyme it needed to colonize<br />
the skin and mucosal surfaces.<br />
To treat a persistent yeast infection, try<br />
8 grams of medicinal-quality goldenseal<br />
for at least one month to wipe out the<br />
tenacious infection.<br />
Berberine may also hold the key<br />
to antibiotic resistance. Combined<br />
with antibiotics, berberine inactivates<br />
certain types of Staphylococcus<br />
aureus, bacteria responsible<br />
for staph infections that are<br />
frequently spread in hospitals.<br />
Chemists from the Department of<br />
Chemistry at Colorado State University<br />
in Fort Collins are excited about<br />
a “two-pronged attack” that barberry<br />
brings to fighting bacterial infection.<br />
Plants that contain berberine have a<br />
long history of use as antibacterials. But<br />
Photo: adobestock.com
erberine alone is not very active because<br />
bacteria have evolved mechanisms to pump<br />
it out of their systems (transmembrane<br />
proteins that eject the berberine). But<br />
scientists have found that 5’-Methoxyhydnocarpin<br />
(5’-MHC) isolated from the<br />
barberry plant, which has no antibacterial<br />
activity on its own, efficiently inhibits<br />
the pump. The level of bacterial cellular<br />
berberine accumulation was increased<br />
strongly in the presence of 5’-MHC,<br />
demonstrating that this plant compound<br />
effectively disabled the bacterial resistance<br />
mechanism against the antimicrobial<br />
berberine. Acting synergistically<br />
with berberine and a number of other<br />
antibiotics, 5’-MHC inactivates resistant<br />
strains of staph.<br />
Berberine has also been shown<br />
scientifically to fight tooth infections,<br />
and a <strong>2020</strong> study found that adding<br />
berberine to standard therapy speeds<br />
up eradication and accelerates healing<br />
of stomach ulcers. And speaking of the<br />
digestive tract, berberine showed, in<br />
a <strong>2020</strong> study, that it protected cells in<br />
ulcerative colitis.<br />
More Uses & Indications<br />
In general, berberine-containing herbs<br />
are powerful inflammation fighters,<br />
and the consensus among experts is<br />
that inflammation is at the root of most<br />
chronic diseases. Recent research, for<br />
example, finds that berberine helps<br />
depression and other mood disorders,<br />
probably because of its anti-inflammatory<br />
effect in the brain.<br />
Fatty liver is getting more and more<br />
attention as a major hidden disease.<br />
Berberine can reduce fat build-up in the<br />
liver, which likely would help protect<br />
Curcumin:<br />
The Ultimate Anti-Diabetes Spice?<br />
If you’re looking to add another blood sugar-balancing herb to your regimen<br />
(in addition to berberine), consider curcumin. Best known as the active<br />
component in the curry spice turmeric, curcumin is a powerful ally in the<br />
fight against diabetes. Studies show that it can favorably impact the key facets<br />
of diabetes, including insulin resistance, chronically high blood sugar levels,<br />
and high cholesterol, while also helping to prevent complications resulting<br />
from diabetic nerve damage. This golden spice might also help prevent the<br />
initial development of diabetes: in a study that appeared in the journal<br />
Diabetes Care, 240 people with prediabetes were given either curcumin or a<br />
placebo daily for nine months. At the end of the study, more than 16 percent<br />
of those in the placebo group were diagnosed with type 2 diabetes, while<br />
none of the participants taking the curcumin showed any signs of the disease.<br />
There’s one problem: curcumin is notoriously hard for the body to<br />
absorb and utilize. Fortunately, there are a handful of branded ingredients<br />
that offer better bioavailability (and the science to back up that claim).<br />
Look for names such as Meriva, Curcumin C3 Complex, TheraCurmin,<br />
and CuraMed on labels.<br />
Add more turmeric and/or curry to you diet too. Turmeric’s earthy taste<br />
tempers the stronger spices in curry powder; it also enhances pastas and<br />
grains, soups, stews, and leafy green sautés. Sprinkle turmeric over open-faced<br />
cheese sandwiches before broiling, add a pinch to an omelet or tofu scramble,<br />
and increase the curcumin quotient in each teaspoon of curry powder by<br />
adding an extra ¼ teaspoon of turmeric.<br />
Photo: adobestock.com<br />
Natural<br />
Factors<br />
WellbetX<br />
Berberine<br />
NOW<br />
Berberine<br />
Glucose<br />
Support<br />
Paradise<br />
Herbs<br />
Berberine<br />
against non-alcoholic fatty liver disease<br />
(NAFLD).<br />
Over the past few years, evidence has<br />
been accumulating that berberine might<br />
be valuable in the treatment of cancer.<br />
A study from The University School of<br />
Medicine, in Ube, Japan, indicates that<br />
coptis, an herb rich in berberine, might<br />
benefit esophageal cancer. A similar<br />
study in Taiwan revealed that berberine<br />
inhibited human colon tumor cells.<br />
For general use, take 500 mg, 3 times<br />
per day, with food. Berberine has a half-life<br />
of just a few hours, so spread your dosage<br />
over the day to achieve steady blood<br />
levels. Berberine is very safe. The main<br />
side effects are digestive, including mild<br />
constipation or loose stools.<br />
MAY <strong>2020</strong> • 25
HEALTHY TRANSFORMATIONS *<br />
inspirational & off-the-beaten-path advice<br />
The Ultimate Immunity<br />
Biohack<br />
Improving your body’s leptin function is a little-known—and<br />
powerful—way to enhance your immune function<br />
BY KAT JAMES<br />
In a very short time, the average person<br />
—and not just here in America—has<br />
learned a lot about self-protection to<br />
stay well. Social distancing, washing<br />
hands, and even self-isolation when we’re<br />
sick all play key roles in preventing the<br />
spread of novel diseases. And because<br />
you read this magazine, I’m guessing<br />
you’re pretty well-versed in the supplements<br />
and herbs that can bolster your<br />
immunity, such as vitamins C and D,<br />
zinc, and medicinal mushrooms.<br />
But are you also optimizing your<br />
immunity with your food choices? If<br />
you carry extra pounds, are diabetic,<br />
or deal with cravings, energy swings,<br />
or insomnia—in spite of all that you<br />
do to stay healthy—you may need to<br />
address another issue that dramatically<br />
impacts immunity: leptin resistance.<br />
Leptin is a hormone produced by fat<br />
cells. It’s also found in smaller amounts<br />
in the brain (hypothalamus, pituitary),<br />
stomach and intestines, skeletal muscle,<br />
breast tissue, cartilage and bone cells,<br />
placenta, and immune cells.<br />
Why Leptin Is so Important<br />
Leptin is the “master hormone” that<br />
regulates immune function, activating<br />
our neutrophils and natural killer (NK)<br />
cells, according to research. Poor leptin<br />
function, or “leptin resistance,” can<br />
hamper proper immune response,<br />
contributing to both inadequate and<br />
overactive (autoimmune) immune<br />
function. Even more amazing, all of this<br />
is mostly regulated by the metabolic<br />
effects of the foods you eat.<br />
My own experience with this<br />
happened 30 years ago, before leptin<br />
was even discovered. I had several<br />
serious autoimmune issues affecting<br />
my skin, gut, and liver. I also had<br />
thyroid problems and, as a result,<br />
was overweight. By restoring leptin’s<br />
function through years of dietary<br />
experimentation, I was able to correct<br />
my immune response and resolve<br />
inflammation throughout my body.<br />
Regaining proper leptin function<br />
not only ended my 12-year bingeeating<br />
disorder and obesity, but it also<br />
healed my gut and microbiome (read:<br />
immunity), liver, underactive thyroid,<br />
and rash-ravaged skin—all by giving<br />
up the high-sugar (including starches,<br />
juices, and sweet fruits) and fat-phobic<br />
food choices that had caused leptin<br />
Photo: adobestock.com<br />
26 • MAY <strong>2020</strong>
It’s important to note that it’s<br />
not the elevation of leptin that is good.<br />
Quite the contrary: it’s the lowering<br />
of leptin—just like the lowering<br />
of insulin—that helps us regain<br />
sensitivity to it.<br />
resistance in the first place. For more<br />
on leptin and how I—and many<br />
others—have harnessed its power,<br />
please read “Transforming Our View<br />
of Fat” at betternutrition.com.<br />
Thymus Function & Immunity<br />
As we know, the elderly, have increased<br />
vulnerability to infectious diseases.<br />
Part of the reason is that thymus gland<br />
shrinks and becomes less active with<br />
age, producing fewer T-cells that fight<br />
novel pathogens. Zinc has been shown<br />
to prevent some of that lost function.<br />
But optimizing and reestablishing leptin<br />
sensitivity, according to research, is<br />
truly a game-changer when it comes to<br />
bolstering thymus function.<br />
Activating Stem Cells<br />
Another fascinating consideration is<br />
the current observational reports of<br />
stem cell treatments reducing lung<br />
inflammation and assisting virus<br />
sufferers in regaining lung function.<br />
Interestingly, proper leptin function has<br />
been shown to reduce body-wide inflammation<br />
and activate mesenchymal stem<br />
cells in humans. Leptin’s function has<br />
also been shown to affect lung function.<br />
Dietary Dos & Don’ts<br />
Consistent and life-long achievement<br />
and maintenance of proper leptin<br />
function—affecting virtually all<br />
systems of the body—is something<br />
that should be pursued carefully, since<br />
it involves shifting the body into its<br />
intended fat-burning state, often with<br />
some transitional discomfort due to<br />
yeast die-off and energy interruption.<br />
It takes me at least 12 hours to teach<br />
folks how to adapt their own lifestyle<br />
to this profound dietary change<br />
(biologically, logistically, culturally,<br />
culinarily), even after 30 years of<br />
firsthand experience and practical<br />
honing. All online guidelines I’ve<br />
seen include many foods or loopholes<br />
(even in protein amounts) that can<br />
preclude success.<br />
Because everyone’s leptin-optimizing<br />
fat, carb, and protein ratios will be<br />
slightly different, the best way to go<br />
about it on your own is to very gradually<br />
cut carbs and increase a wide variety<br />
of quality plant and animal fats (always<br />
grass-fed) until you experience<br />
classic symptoms of leptin sensitivity<br />
—decreased appetite, loss of excess<br />
(inflammation-related) fluid, clearing<br />
of brain fog, better sleep, and enhanced,<br />
balanced energy.<br />
Of course you must not eat any<br />
processed foods. Dark greens are your<br />
best plant foods (even too many cooked<br />
vegetables can throw you off here). It<br />
took me almost 2 years before a quantum<br />
“leap” into leptin sensitivity took place.<br />
And when it happens, those symptoms<br />
I just mentioned will only be the beginning<br />
of a new era affecting every aspect<br />
of your health. You can elevate your own<br />
radiant potential—including your mood<br />
and ability to cope with stressful and<br />
changing circumstances—in one of the<br />
most powerful ways possible.<br />
MAY <strong>2020</strong> • 27
NATURAL BEAUTY *<br />
The fragile skin of the eye area needs<br />
extra care—it’s the first place on your<br />
face to show stress, fatigue, and aging.<br />
The visible effects are dark circles,<br />
puffiness, fine lines, crow’s feet, and<br />
sagging skin. Eye creams and gels,<br />
just like face moisturizers and<br />
sunscreens, are essential for prevention<br />
and damage control for the young as<br />
well as the aging eye.<br />
On average, you blink over<br />
100,000 times per day, and every<br />
time you smile or frown you place<br />
a demand on the delicate skin<br />
around the eyes. This skin is<br />
actually 5–10 times thinner than<br />
the skin on the rest of the face,<br />
and it contains a small amount<br />
of subcutaneous fat and absolutely<br />
no oil glands. Effective<br />
eye creams can imitate the<br />
function of oil glands, providing<br />
the necessary hydration.<br />
“The thin eyelid skin can<br />
be one of the first places to<br />
show irritation and allergy,”<br />
says Jennifer MacGregor,<br />
MD, certified dermatologist<br />
at Union Square Laser<br />
Dermatology in New York.<br />
“And the eyelid skin is<br />
very dynamic—it moves<br />
with facial expression—<br />
so it tends to be the first<br />
area of the face to show<br />
skin aging.”<br />
28 • MAY <strong>2020</strong><br />
pure ingredients for skin & body<br />
Eyes on the Prize<br />
The best natural eye creams and gels<br />
BY SHERRIE STRAUSFOGEL<br />
Eye creams and gels are specially<br />
formulated to tackle a variety of<br />
concerns. They can stimulate circulation,<br />
which helps reduce dark circles and<br />
puffiness. They can improve the<br />
skin’s elasticity, which prevents the<br />
crinkled look and diminishes crow’s<br />
feet. And they can also plump up fine<br />
lines so they look less pronounced.<br />
Choose the eye cream or gel that<br />
addresses your biggest concern.<br />
To prevent or repair wrinkles,<br />
sagging skin, and dryness around the<br />
eyes, MacGregor suggests choosing<br />
eye creams and gels that contain<br />
hyaluronic acid and ceramides to<br />
hydrate and restore moisture, vitamin<br />
C for its antioxidant properties, and<br />
caffeine to constrict blood vessels and<br />
brighten. She also likes peptides for<br />
repair and protection of aging skin. She<br />
cautions against stronger anti-aging<br />
ingredients, such as retinoids and alpha<br />
hydroxy acids, which may be too<br />
irritating for the delicate eye area.<br />
What shouldn’t be in eye creams<br />
and gels is just as important as what<br />
should. Check the label on your eye<br />
creams and gels for ingredients<br />
that may cause red, irritated,<br />
itchy, or dry eyes. Preservatives<br />
are the worse offenders.<br />
Parabens (methylparaben,<br />
ethylparaben, propylparaben,<br />
and butylparaben)<br />
and formaldehyde—even<br />
in very<br />
small concentrations—<br />
can cause redness and<br />
itching. Parabens can also<br />
clog the oil glands that line<br />
the eyelid, preventing tears<br />
from evaporating, which<br />
can lead to dry eyes.<br />
Photo: adobestock.com
❹<br />
❶<br />
❸<br />
❷<br />
❶ Awaken your eyes<br />
with DeVita Revitalizing<br />
Eye Crème. Organic aloe,<br />
hyaluronic acid, and<br />
green tea in this light<br />
eye treatment hydrate<br />
tired skin. Hydrolyzed<br />
Manihot esculenta<br />
tuber extract (cassava)<br />
smoothes wrinkles, improves<br />
skin’s natural elasticity, and<br />
reduces sagging. Albizia<br />
julibrissin bark extract (Persian<br />
silk tree) helps produce<br />
melatonin to reduce the<br />
appearance of discoloration.<br />
And Darutoside, an extract<br />
of St. Paul’s Wort and gotu<br />
kola, helps improve the<br />
appearance of puffy eyes<br />
and dark circles.<br />
❷ Refresh stressed eyearea<br />
skin with Avalon Organics<br />
Intense Defense with Vitamin C<br />
Eye Cream. Antioxidant-rich<br />
vitamin C, lemon bioflavonoids,<br />
and white tea help<br />
neutralize free radicals from<br />
sun and environmental<br />
damage, while stimulating<br />
cellular renewal to help boost<br />
collagen and elastin production.<br />
Aloe, jojoba, and borage<br />
seed oils, and calendula<br />
extract hydrate and soothe<br />
dry, irritated skin.<br />
❸ Brighten and hydrate<br />
the delicate skin around<br />
your eyes with Earth Science<br />
Active Age Defense i-Cream<br />
Nourishing Eye Care. Evening<br />
primrose oil and calendula<br />
extract soothe tired skin,<br />
antioxidant vitamin E and<br />
coenzyme Q-10 help protect,<br />
moisturizing aloe and<br />
hyaluronic acid plump dry<br />
skin, while extracts of licorice<br />
root and honeysuckle help<br />
brighten the area.<br />
❹ Soothe and smooth the<br />
extra-sensitive skin around<br />
the eyes with Annemarie<br />
Börlind ZZ Sensitive Regenerative<br />
Eye Cream. Golden orchid<br />
and magnolia bark extract<br />
strengthen the skin and<br />
protect against free radicals.<br />
Meadowfoam seed oil<br />
moisturizes, rejuvenates, and<br />
helps prevent moisture loss.<br />
Shea butter and inulin keep<br />
skin hydrated and soft.<br />
➎ Look younger in the<br />
wink of an eye with<br />
Derma•E Advanced Peptides<br />
& Collagen Eye Cream. This<br />
double-action eye cream<br />
visibly smooths the look<br />
of wrinkles and crow’s feet<br />
for more youthful eyes.<br />
Powerful anti-aging peptides,<br />
Matrixyl synthe’6 and<br />
Argireline, help support<br />
collagen to smooth the<br />
appearance of fine lines and<br />
wrinkles. Antioxidant-rich<br />
Pycnogenol, green tea, and<br />
vitamins A, C, and E protect<br />
and moisturize the delicate<br />
skin around the eyes.<br />
❺<br />
MAY <strong>2020</strong> • 29
EXCLUSIVE<br />
BOOK EXCERPT:<br />
FIX YOUR PERIOD<br />
BY NICOLE JARDIM<br />
(HARPER WAVE,<br />
<strong>2020</strong>).<br />
fix your<br />
PERIOD<br />
ARE YOU READY TO<br />
COMPLETELY REVITALIZE<br />
YOUR BODY AND HORMONES<br />
AND PUT YOUR PMS<br />
SYMPTOMS IN THE<br />
REARVIEW MIRROR?<br />
BY NICOLE JARDIM<br />
When it comes to all things menstrual cyclerelated,<br />
medical professionals often tell<br />
us that our symptoms—moodiness, brain<br />
fog, fatigue, fertility struggles, and low<br />
libido—are normal, or are a natural response to getting<br />
older. Nothing to worry about.<br />
One of the biggest myths perpetrated on women<br />
today is that our menstrual issues are not fixable. They<br />
are. Each month, your body tries to tell you something<br />
about your health. PMS, a heavy period, no period—<br />
whatever you’re experiencing isn’t the result of your body<br />
randomly rebelling against you. Rather, these issues are<br />
your body’s way of communicating with you—your period<br />
problems are a sign of your body needing attention. Your<br />
body is always working for you, not against you.<br />
30 • MAY <strong>2020</strong>
Photo: adobestock.com<br />
Feed Your Hormones *<br />
The foods we eat play a big role in<br />
how our hormones behave. In fact,<br />
*<br />
the number one cause of hormonal<br />
*<br />
imbalances, period problems, and<br />
*<br />
fertility issues is a lack of the right<br />
nutrients in our diets. If you don’t<br />
have the nutrients you need to<br />
produce hormones properly or the<br />
understanding of how different foods<br />
affect your body, you won’t have a<br />
sturdy enough foundation to build on.<br />
It’s important to understand that a<br />
one-size-fits-all approach to food is not<br />
possible. That’s why I’ve incorporated<br />
various elements from a couple of<br />
different dietary theories to create the<br />
Fix Your Period way of eating and living.<br />
Carbohydrates<br />
*<br />
Not all carbs are created equal. I can’t<br />
stress enough that the best choices<br />
in carbohydrates are those found in<br />
whole foods. Simple or refined carbs<br />
such as white sugar, white flour, and<br />
the products made from them, such<br />
as pasta and baked goods, are typically<br />
the worst-quality carbs to consume.<br />
On the other end of the spectrum,<br />
vegetables are the shining star of the<br />
carbohydrate world.<br />
Leafy Greens<br />
Leafy greens are the most nutrientdense<br />
foods on the planet, yet are<br />
*<br />
totally underrated—and missing from<br />
most people’s daily diet. It’s time to<br />
up-level your greens intake.<br />
There are many different types of<br />
leafy greens, and each of them contains<br />
an array of nutrients that not only<br />
impact your overall health but also<br />
*<br />
have a pretty profound effect on the health<br />
of your reproductive organs—and<br />
all are essential for optimal hormone<br />
production and regulation:<br />
*<br />
* Arugula<br />
Beet greens<br />
*<br />
Broccoli rabe<br />
*<br />
* Collard greens<br />
Dandelion greens<br />
* Kale<br />
Mustard greens<br />
Red/green leaf lettuce<br />
Romaine lettuce<br />
* Spinach<br />
Swiss chard<br />
*<br />
Just as the rainforest cleans the air,<br />
the abundance of nutrients found in<br />
leafy greens (chlorophyll in particular)<br />
helps remove potentially harmful<br />
toxins from your blood, makes new<br />
red blood cells, improves circulation,<br />
strengthens the immune system, and<br />
reduces inflammation. Indeed, when it<br />
comes to period problems, the nutrients<br />
in greens are gold:<br />
Calcium. This mineral can be a big<br />
help in reducing PMS symptoms<br />
such as anxiety, depression, fatigue,<br />
and pain. In fact, low levels of calcium<br />
in the luteal phase have been found<br />
to cause or worsen PMS. Estrogen<br />
supports intestinal absorption<br />
of calcium, so having sufficient<br />
estrogen in your body is necessary<br />
for the integrity of your bones.<br />
It’s crucial for women with<br />
amenorrhea or low estrogen to<br />
make sure they are getting adequate<br />
calcium through food and possibly<br />
supplementation.<br />
Magnesium. This essential mineral<br />
has been shown to reduce bloating<br />
and breast tenderness and also<br />
helps to build progesterone. It<br />
reduces PMS-related anxiety and<br />
sleeplessness and works amazingly<br />
well for period pain and migraines.<br />
Iron. This contributes to healthy egg<br />
production, stable energy levels, and<br />
healthy menstrual blood flow. (Hint:<br />
too-heavy or too-light periods can be<br />
a sign of insufficient iron levels.)<br />
Potassium. This powerhouse<br />
mineral and electrolyte allows<br />
your body to make energy from the<br />
foods you eat, reduce bloat, and<br />
relieve menstrual cramps.<br />
MAY <strong>2020</strong> • 31
*<br />
Vitamin A. This vitamin helps<br />
maintain healthy, acne-free skin and<br />
may even help reduce heavy periods.<br />
* Folate. Vitamin B , or folate, acts as<br />
9<br />
a mild antidepressant by indirectly<br />
helping to produce serotonin and<br />
dopamine. Folate has also been<br />
shown to increase progesterone<br />
in premenopausal women, protect<br />
cervical cells, and even reverse<br />
cervical dysplasia.<br />
Vitamin C. This vitamin helps to<br />
*<br />
increase iron absorption, which can<br />
help a missing period return and<br />
also may reduce anemia caused by<br />
heavy bleeding. It is the only vitamin<br />
shown to raise progesterone levels.<br />
In addition, it helps protect your<br />
eggs and the cells of the cervix,<br />
thus reducing the risk of cervical<br />
dysplasia and cervical cancer.<br />
Vitamin E. A powerful antioxidant,<br />
*<br />
vitamin E has been shown to reduce<br />
chronic pelvic pain in women with<br />
endometriosis and may reduce<br />
menstrual pain caused by primary<br />
dysmenorrhea.<br />
Vitamin K. An important nutrient for<br />
*<br />
proper clotting of the blood, in some<br />
cases vitamin K may be used to slow<br />
or stop excessive bleeding.<br />
Fiber. When the liver breaks down<br />
*<br />
estrogens, those metabolites are<br />
sent to the colon for removal. Eating<br />
more fiber encourages regular bowel<br />
movements, ensuring that those<br />
estrogen metabolites are removed<br />
from the body and do not recirculate<br />
and wreak hormonal havoc.<br />
Cruciferous Veggies<br />
Cruciferous vegetables, including<br />
broccoli, cauliflower, cabbage, and<br />
Brussels sprouts, contain a compound<br />
called indole-3-carbinol (I3C), which<br />
dramatically enhances the body’s<br />
ability to neutralize carcinogens and<br />
promote a healthier pathway for<br />
breaking down estrogen in the body,<br />
thus protecting against various forms<br />
of cancer. [Editor’s note: Both I3C and<br />
its metabolite DIM are available in<br />
supplement form.]<br />
Sulforaphane, a super antiinflammatory<br />
compound found<br />
in cruciferous veggies, changes<br />
the way your liver metabolizes<br />
estrogen. It massively reduces<br />
PMS-related symptoms, acne ...<br />
and a host of issues related to<br />
estrogen dominance.<br />
Broccoli Sprouts<br />
These germinated seeds have an<br />
extremely high concentration of the<br />
compound sulforaphane, which has<br />
super-anti-inflammatory powers.<br />
Also found in other cruciferous veggies,<br />
sulforaphane changes the way your<br />
liver metabolizes estrogen, redirecting<br />
it to a healthier pathway. Sulforaphane<br />
massively reduces or eliminates<br />
PMS-related symptoms, acne, ovulation<br />
bloating and pain, and a host of issues<br />
related to estrogen dominance.<br />
Microgreens<br />
The next growth stage after sprouts,<br />
microgreens are tiny leaves that appear<br />
on the plant. They can be grown from a<br />
variety of seeds such as cabbage, spinach,<br />
broccoli, arugula, and Swiss chard.<br />
A few studies have found microgreens to<br />
contain higher concentrations of nutrients<br />
than their grown-up counterparts.<br />
Sweet Veggies<br />
Add these veggies into your regular food<br />
rotation—especially during the week<br />
before your period, as their natural<br />
starch content helps produce serotonin,<br />
the happy neurotransmitter that offsets<br />
anxiety and tension. They are full of<br />
fiber and contain a lot of menstruationsupportive<br />
nutrients such as calcium,<br />
magnesium, and vitamins A, C, and a<br />
number of the B vitamins.<br />
You’d be amazed at how easily a side<br />
of beets or sweet potato can stop cravings<br />
in their tracks. Other good choices<br />
include squash (butternut, acorn,<br />
spaghetti, kabocha), cassava, jicama,<br />
carrots, yucca, plantains, and pumpkin.<br />
Beans (and the B Vitamins)<br />
The B in beans could stand for “B<br />
vitamins.” That’s great, as every woman<br />
should make it her mission to get<br />
adequate B-complex vitamins at all<br />
stages of her life, but especially B 6<br />
and<br />
B 9<br />
(folate), which play an important<br />
role in menstrual cycle support. Beans<br />
contain B 1<br />
, B 2<br />
, B 3<br />
, B 5<br />
, and B 6<br />
. Vitamin<br />
B 6<br />
in its active form, pyridoxal-5-<br />
phosphate, has been shown to help<br />
reduce the symptoms associated with<br />
PMS, including premenstrual depression.<br />
B 6<br />
is also involved with the production<br />
of serotonin, which controls mood,<br />
appetite, and sleep patterns.<br />
Gluten-Free Whole Grains<br />
While some people swear by a strict<br />
adherence to a grain-free diet, I’ve found<br />
that, for most women, avoiding grains is<br />
neither desirable nor practical, and often<br />
not even necessary.<br />
When it comes to grains, whole<br />
grains are the good grains, nutritious<br />
little gems that contain fiber, B-complex<br />
vitamins, essential fatty acids, and<br />
a wide range of minerals. They also<br />
contain strong antioxidant properties,<br />
which protect your body and your<br />
reproductive organs from damage by<br />
free radicals.<br />
I recommend only gluten-free whole<br />
grains (e.g., amaranth, rice, buckwheat,<br />
32 • MAY <strong>2020</strong>
millet, and quinoa). Gluten, a protein<br />
found in grains such as wheat, barley,<br />
rye, kamut, spelt, and farro, makes<br />
these grains difficult for many people<br />
to digest.<br />
In addition to gluten, pay attention to<br />
the way ingesting corn makes you feel,<br />
and avoid it if you experience gut issues.<br />
Corn contains a type of gluten known as<br />
zein. While it’s not exactly the same as<br />
wheat gluten, there are similarities that<br />
can cause cross-reactive symptoms in<br />
people who are gluten-intolerant or who<br />
have celiac disease.<br />
Fruit<br />
I want you to focus on fruits low in<br />
fructose. Fruits with more than 4 grams<br />
of fructose per serving are considered<br />
high-fructose foods. I suggest limiting<br />
your consumption of these fruits, especially<br />
if you have a fructose intolerance,<br />
blood sugar issues (e.g., high or low blood<br />
sugar), insulin resistance, diabetes, or<br />
polycystic ovary syndrome (PCOS).<br />
Low-fructose fruits include berries<br />
(raspberries, strawberries, blackberries),<br />
grapefruit, apricots, oranges, watermelon,<br />
and peaches; apples, cherries,<br />
grapes, kiwi, and pears are examples of<br />
high-fructose fruits.<br />
Eat fruit whole, keeping the fiber and<br />
micronutrients intact.<br />
Fat<br />
Women have roughly 10 percent more<br />
body fat than men on average because—<br />
wait for it—we make babies, and our<br />
bodies are always trying to get us pregnant.<br />
We require a certain amount of<br />
dietary fat to function at our best.<br />
Dietary fat supports your menstrual<br />
cycle and fertility, and our livers use<br />
healthy fats to make cholesterol, a building<br />
block for some of our most important<br />
sex hormones, such as progesterone,<br />
estrogen, and testosterone.<br />
Most of the women I see in my<br />
practice are not eating enough fat, or<br />
enough of the right fats. So, for your<br />
menstrual and reproductive health,<br />
add healthy fat to each meal to facilitate<br />
increased absorption of critical<br />
*<br />
*<br />
*<br />
*<br />
*<br />
*<br />
*<br />
*<br />
*<br />
*<br />
*<br />
*<br />
*<br />
Most Common Period Problems<br />
PMS and PMDD (you’re saying and doing unreasonable things,<br />
but you can’t stop)<br />
Period pain (truly, you have my utmost sympathy)<br />
Mid-cycle, or ovulatory, pain (ouch!)<br />
Heavy periods (enough, already!)<br />
Light or short periods (like, was that even a period?)<br />
Short cycles, or too-frequent periods (bleeding more often than<br />
should be legal)<br />
Infrequent, or irregular, periods (you have no idea when she’s making<br />
an appearance)<br />
Missing periods (you haven’t seen it in months)<br />
Spotting or bleeding in between periods (can’t stop, won’t stop bleeding)<br />
Vaginal infections (itchy much?)<br />
PCOS (more symptoms than you can count)<br />
Endometriosis (this much pain should be illegal)<br />
Most Common PMS Symptoms<br />
Bloating and fluid retention<br />
* Cramping<br />
Lower-back pain<br />
*<br />
* Acne<br />
Change in appetite, especially a big increase in hunger or food binges and<br />
*<br />
*<br />
*<br />
*<br />
*<br />
*<br />
*<br />
*<br />
*<br />
*<br />
increased cravings for salt or sugar (hello, chips and chocolate!)<br />
Stomach upset, nausea, or vomiting<br />
Sleep problems (usually insomnia) and often excessive fatigue<br />
Headaches and menstrual migraines<br />
Breast tenderness or pain<br />
Lowered libido (sex or ice cream? Hmm, let me think about that)<br />
Anxiety (can this period just show up already?)<br />
Irritability, anger, or rage (your partner never knows if happy you or angry<br />
you will walk in the door)<br />
Feeling down and not like yourself<br />
Brain fog or forgetfulness (where did I put my keys again?)<br />
MAY <strong>2020</strong> • 33
fat-soluble vitamins such as A, D, E,<br />
and K, the star players in hormone<br />
regulation and fertility.<br />
Here are signs your body needs<br />
more fat:<br />
*<br />
*<br />
*<br />
*<br />
*<br />
*<br />
You get headaches and brain fog and<br />
are plagued by indecision.<br />
About 30 to 60 minutes after meals<br />
you experience tiredness or sleepiness<br />
and want to take a nap.<br />
Your period has its own agenda.<br />
Either it’s missing (for three months<br />
or more) or is extremely irregular,<br />
showing up every 35 to 90 days.<br />
You could eat and eat some more,<br />
and are never full. Often, you’re<br />
starving again one to two hours after<br />
your meals.<br />
You have intense cravings for sugar.<br />
(“It’s 3 p.m. Pass the M&Ms!”)<br />
Your hands and feet are always cold,<br />
your hair is frizzy, and your skin<br />
feels like it’s perpetually parched.<br />
The 411 on Fats<br />
Saturated fat, found in animal meat,<br />
full-fat dairy, butter, coconut, and lard,<br />
helps your body absorb fat-soluble<br />
vitamins. It protects your liver from<br />
damage by free radicals, and specific<br />
types of saturated fats strengthen your<br />
immune system, support metabolism,<br />
and provide some of the best materials<br />
for building steroid hormones.<br />
Monounsaturated fats are highest in<br />
foods such as avocados and olive oil.<br />
Omega-3 fatty acids can help<br />
reduce menstrual cramping and<br />
PMS symptoms. The brain is high in<br />
omega-3 fatty acids, which have been<br />
shown to help it cope better with stress<br />
and to reduce the negative effects of<br />
chronic stress.<br />
Omega-6 fatty acids are not all created<br />
equal. Some are great for you, while<br />
others aren’t. For instance, the natural<br />
forms found in coconuts, seeds, and<br />
nuts are what you want to be eating.<br />
Meanwhile, highly refined and processed<br />
peanut and canola oil are extremely high<br />
in omega-6 fats and likely oxidized and<br />
damaged by the processing; this could<br />
trigger an inflammatory response and<br />
lead to hormonal havoc.<br />
Nuts and Seeds<br />
These nutrient powerhouses are filled<br />
with healthy fatty acids, minerals, and<br />
protein. Each type of nut and seed has<br />
a different nutritional profile, but generally<br />
speaking, nuts and seeds contain<br />
various B vitamins, copper, vitamin E,<br />
iron, manganese, magnesium, phosphorus,<br />
selenium, and zinc. Just be<br />
cognizant of actual serving sizes for<br />
these foods.<br />
Brazil nuts are super high in selenium,<br />
a superstar mineral for your<br />
*<br />
menstrual cycle. Selenium is found<br />
in large quantities in healthy egg follicles<br />
and plays a critical role in the<br />
later stages of follicle development.<br />
So, I Can’t Take a Pill for That?<br />
Like me, you may have been prescribed the birth control pill<br />
to “fix” your period problems. You’re not alone: 58 percent of<br />
American women who are on the pill started for this reason.<br />
Why? In the mid-1980s, when direct-to-consumer marketing<br />
of prescription medication became legal, pharmaceutical companies<br />
started promoting their contraceptives as more than<br />
birth control. They became so-called lifestyle drugs, marketed<br />
to improve a person’s quality of life by treating conditions<br />
that were not as serious as preventing pregnancy. Something<br />
I hear a lot is that the pill can be used for “period<br />
regulation.” This drives me crazy. The pill<br />
most definitely does not regulate a<br />
period. And this goes for other forms<br />
of hormonal contraceptives too (the<br />
patch, IUD, vaginal ring, implant, and<br />
Depo-Provera shot).<br />
Here’s what the pill and these other<br />
forms of hormonal birth control actually<br />
do: they stop you from ovulating.<br />
No ovulation, no natural hormone<br />
changes, no more period problems.<br />
But there’s a catch: because your body is no longer going<br />
through its natural monthly cycle of hormone production,<br />
you are no longer producing sufficient amounts of sex hormones,<br />
which support your mood, libido, vaginal lubrication,<br />
and bone health. As you can see, these natural hormones<br />
control many of our body’s major systems; no wonder the<br />
side effects of hormonal birth control are so wide-ranging:<br />
from migraines, acne, and mood swings to irregular bleeding,<br />
weight gain, low libido, and depression.<br />
The straight truth is that the pill and other<br />
hormonal birth control methods override<br />
your body’s natural processes<br />
and merely mask any underlying<br />
hormonal imbalance. While on the<br />
pill, no woman’s body is capable of<br />
functioning at its optimal level. I encourage<br />
you to consider whether it is the<br />
right choice for you. I know going off<br />
the pill is a big decision. Only you<br />
can decide the best way to support<br />
your health.<br />
34 • MAY <strong>2020</strong>
*<br />
*<br />
Walnuts are the queens of plant-based<br />
omega-3s, providing more omega-3<br />
fatty acids than any other nut.<br />
Pumpkin seeds contain copper, iron,<br />
manganese, magnesium, phosphorous,<br />
and zinc. While all these nutrients<br />
are crucial, I want to give a shoutout<br />
to zinc, which helps the follicles in<br />
the ovaries mature each month. It also<br />
improves PCOS-related issues such as<br />
insulin resistance and high testosterone.<br />
Additionally, zinc supports<br />
thyroid hormone production, and because<br />
of its anti-inflammatory effect,<br />
it helps lessen period pain.<br />
MOTHER’S DAY<br />
GIVEAWAY<br />
In honor of mothers and women of all ages,<br />
we are giving away 5 beautiful baskets filled<br />
with these high-quality health and natural<br />
beauty products!<br />
Protein<br />
Protein is a real hustler. In addition to<br />
creating your organs, muscles, nails, and<br />
hair, protein helps your cells communicate<br />
and facilitates muscle contraction<br />
and the transmission of nerve signals.<br />
Protein also makes up immune molecules,<br />
blood cells, hormones, and<br />
enzymes, and even assists your cells<br />
in making new proteins. And it is an<br />
essential structural component of all<br />
hormones, which means you’ve got to<br />
consume protein to make hormones.<br />
The type and quality of the protein<br />
makes a difference. Higher-quality<br />
proteins such as grass-fed meats,<br />
pasture-raised eggs, wild-caught fish,<br />
and organic vegetables facilitate better<br />
hormone function.<br />
Not enough protein or a low-protein<br />
diet (about 50 grams or less per day)<br />
messes with levels of growth hormone,<br />
thyroid hormones, and insulin—and<br />
drives the body toward fat storage,<br />
increasing both body fat and fatty liver.<br />
Also, keep in mind that the only natural<br />
source of vitamin B 12<br />
is animal protein,<br />
so if you’re plant-based or vegan,<br />
you should be supplementing. B 12<br />
plays<br />
many critical roles in the body, such as<br />
facilitating estrogen detoxification and<br />
thyroid hormone production. These two<br />
mechanisms alone have far-reaching<br />
effects, including keeping our moods in<br />
check, normalizing our estrogen levels,<br />
and lessening persistent fatigue.<br />
$50<br />
gift card<br />
Enter online at betternutrition.com/mothers-day-giveaway.<br />
You can also register to win through our Facebook page on<br />
Mother’s Day (<strong>May</strong> 10th).<br />
And from your friends at <strong>Better</strong> <strong>Nutrition</strong>,<br />
Happy Mother’s Day!<br />
WHERE TO LEARN MORE<br />
+<br />
For more information about Nicole Jardim and Fix Your Period, visit nicolejardim.com.<br />
Jardim’s wonderful book features a six-week plan for banishing bloating, conquering<br />
cramps, managing moodiness, and igniting lasting hormone balance.<br />
Article reprinted with permission from Fix Your Period by Nicole Jardim (Harper<br />
Wave, <strong>2020</strong>).<br />
MAY <strong>2020</strong> • 35
salt<br />
THE<br />
BREAKTHROUGH<br />
HOW MUCH SALT IS<br />
TOO MUCH? AND CAN<br />
TOO LITTLE RAISE YOUR<br />
BLOOD PRESSURE?<br />
BY VERA TWEED<br />
Salt has a bad rap for raising blood<br />
pressure and risk for heart disease and<br />
stroke, but some studies have questioned<br />
the low-salt mantra. For example,<br />
the Framingham Offspring Study followed<br />
more than 2,600 men and women for 16 years<br />
and found that those who consumed less than<br />
2,500 mg of sodium daily had higher blood<br />
pressure than those who consumed more.<br />
This flies in the face of limits recommended<br />
by the American Heart Association of 2,300<br />
mg of sodium daily, and ideally no more than<br />
1,500 mg daily for most older people. It’s become<br />
a muddled issue.<br />
Enter the Salt Sensitivity Study (saltstudy.com)<br />
at the University of Virginia in Charlottesville.<br />
An NIH-funded research project that’s been<br />
going on for the past 10 years, it’s shedding<br />
some new light on the salt scene.<br />
36 • MAY <strong>2020</strong>
MAY <strong>2020</strong> • 37
The Breakthrough<br />
“A low-salt diet may not be beneficial to<br />
everyone and may paradoxically increase<br />
blood pressure in some individuals,” says<br />
the study’s principal investigator, Robin<br />
Felder, PhD. Bottom line: Each of us has a<br />
unique sweet spot for salt intake, called a<br />
“personal salt index” by the researchers,<br />
and your health risks will be lowest if you<br />
eat the right amount—not much more or<br />
less than your optimum amount.<br />
How likely are you to need more or less<br />
salt? Initial testing in the Salt Study has<br />
found three categories of reactions to salt:<br />
*<br />
*<br />
*<br />
Sodium doesn’t affect blood pressure<br />
in 72 percent of people, described by<br />
researchers as “salt-resistant.”<br />
A high-sodium diet raises blood<br />
pressure in 17 percent of people,<br />
described as “salt-sensitive,” and<br />
a low-sodium diet will lower their<br />
blood pressure.<br />
For 11 percent of people, described as<br />
“inverse salt-sensitive,” a low-sodium<br />
38 • MAY <strong>2020</strong><br />
diet will actually raise blood<br />
pressure. Increasing sodium will<br />
lower blood pressure.<br />
Which Type Are You?<br />
There isn’t any medical test to find your<br />
personal salt index, but you can do this:<br />
eat a low-sodium diet for a week, and<br />
then a high-sodium diet for another week<br />
and measure your blood pressure along<br />
the way. For test purposes, low-sodium is<br />
no more than 400 mg daily and highsodium<br />
is 1,800–2,000 mg of sodium daily.<br />
Here are some other clues from<br />
Felder: At a football game where people<br />
load up on beer and salty hot dogs and<br />
snacks at the start, the inverse saltsensitive<br />
will be the first wave of people<br />
to go to the bathroom because they<br />
quickly eliminate water and salt. The<br />
salt-resistant will go later in the game.<br />
And the salt-sensitive may not go at all<br />
until they get home.<br />
If you eat an unusually salty meal<br />
and feel really bloated the next morning<br />
or notice a gain of a few pounds on the<br />
bathroom scale, it’s water retention.<br />
You’re likely salt-sensitive.<br />
How the Right Amount of<br />
Salt Keeps You Healthy<br />
Elevated blood pressure readings during<br />
the daytime are only one possible sign<br />
of too much or too little sodium. Eating<br />
the right amount also plays a vital role<br />
in repairing arteries while you sleep,<br />
helping to prevent atherosclerosis,<br />
diabetes, and stroke.<br />
“At night, our blood pressure is<br />
programmed genetically to drop about<br />
10 percent and then come back up in the<br />
morning,” says Felder. “That 10-percent<br />
drop is the time when your body is<br />
repairing capillaries.”<br />
By tracking blood pressure while<br />
people slept, the Salt Study found that the<br />
wrong amount of salt is harmful because<br />
it interferes with the normal nighttime<br />
drop. “At night,” says Felder, “if you<br />
aren’t dipping, you aren’t repairing.”
Sodium Tracking Tips<br />
If you want to try low- and high-sodium diets to see how your body reacts, you need to track your daily sodium intake.<br />
Whether you use an app such as MyFitnessPal.com, or track sodium manually, these are some things to keep in mind:<br />
*<br />
When eating packaged foods, check Coarsely ground salts, such as Kosher salt<br />
the sodium content of each food on and some Himalayan and sea salts, are<br />
the label, multiply the per-serving made up of larger crystals. These contain<br />
amount by the number of servings slightly less sodium by volume because<br />
you’re eating, and add it to your when you take a teaspoon of larger crystals,<br />
daily total.<br />
fewer crystals fit on the spoon. Although<br />
some salts contain other minerals, these<br />
For fast food, other restaurant food, are trace amounts that don’t occupy<br />
*<br />
or takeout from supermarkets or enough space to significantly change the<br />
natural food stores, get the sodium sodium content. The sodium content<br />
information from the company’s of coarse salts should be listed on the<br />
website or in the store or restaurant. package. Here’s an example for Morton<br />
This isn’t always available, or it may Coarse Kosher Salt:<br />
be difficult to get an accurate count<br />
for your serving size. When testing 1 tsp.: 1,920 mg<br />
*<br />
your own sensitivity to salt, it may<br />
be best to steer clear of foods<br />
²⁄3 tsp.: 1,280 mg<br />
*<br />
without clear sodium labeling for<br />
your high- and low-salt test periods. ½ tsp.: 960 mg sodium<br />
*<br />
When you’re preparing fresh ingredients<br />
at home, most of the sodium<br />
¼ tsp.: 480 mg sodium<br />
* *<br />
will come from seasonings, sauces, Most people consume about 3,400 mg<br />
or marinades. Anything packaged of sodium daily, mostly from processed<br />
or bottled will list sodium, and you’ll food in cans or packages or from<br />
need to precisely measure your restaurant food. Fresh foods generally<br />
serving size to get an accurate count. contain little sodium. For example:<br />
When using salt in your kitchen or at 3 oz. fresh fish or seafood without<br />
*<br />
the table, here’s how to eyeball sodium added seasoning: Less than 100 mg<br />
amounts in regular table salt or sea salt sodium.<br />
that has similar consistency:<br />
3 oz. canned fish or seafood with<br />
*<br />
1 tsp.: 2,300 mg (the generally<br />
added salt: Varies, but may range<br />
*<br />
recommended daily maximum for from 300 to 800 mg.<br />
healthy adults)<br />
3 oz. fresh meat cooked without<br />
*<br />
²⁄3 tsp.: 1,500 mg (recommended as salt: Less than 100 mg sodium.<br />
*<br />
a daily maximum by the American<br />
Heart Association)<br />
½ tsp.: 1,150 mg sodium<br />
*<br />
* ¼ tsp.: 575 mg sodium<br />
*<br />
*<br />
*<br />
*<br />
*<br />
*<br />
However, a cheeseburger with<br />
condiments or a 3-oz. serving of<br />
processed or canned meat can<br />
contain more than 1,100 mg sodium.<br />
Fresh fruit: Ranges from zero to a<br />
few milligrams of sodium per piece<br />
or typical serving.<br />
Salad dressings: Oil and vinegar<br />
contain no sodium, but sodium<br />
content of bottled dressings varies<br />
and can be quite high.<br />
Grains: Without any seasoning or<br />
additives, grains contain only a trace<br />
of sodium or none; baked foods,<br />
cereals, and other packaged grain<br />
products vary.<br />
Fresh vegetables (without any<br />
added salt): Milligrams of sodium<br />
per cup of most fresh vegetables are<br />
in the single or low-double digits.<br />
These are some with higher sodium<br />
content: beets (131 mg), beet greens<br />
(347 mg), and celery (104 mg).<br />
Nuts: Without any added salt, they<br />
contain negligible sodium.<br />
Condiments and sides: One<br />
tablespoon can add significant<br />
sodium from soy sauce (914 mg)<br />
or teriyaki (689 mg). So can 1 dill<br />
pickle (833 mg). Lower-sodium<br />
options include (per tablespoon):<br />
ketchup (178 mg) or sweet pickle<br />
relish (122 mg).<br />
MAY <strong>2020</strong> • 39
ASK THE NUTRITIONIST *<br />
Q<br />
To me, there’s nothing<br />
better than mushrooms<br />
sautéed in butter,<br />
or buttered broccoli, or<br />
butter melted on a muffin! However,<br />
I’ve repeatedly heard that we should<br />
avoid saturated fats like butter.<br />
Should butter be avoided or not?<br />
We all grew up hearing that<br />
butter should be avoided because<br />
it’s a saturated fat that isn’t good<br />
for heart health. However, the<br />
saturated fat myth has been<br />
thoroughly debunked in recent<br />
years: two massive review<br />
studies showed there is no<br />
association between saturated<br />
fat consumption and heart disease.<br />
(This is especially true if the<br />
saturated fat you eat doesn’t go<br />
hand-in-hand with sugar and<br />
refined grains.)<br />
But bear in mind that all butter<br />
isn’t created equal. Just as grass-fed<br />
beef has a much stronger nutritional<br />
profile and offers more health benefits<br />
than conventional beef from cattle<br />
that are fed grains, the same is true<br />
of grass-fed butter. This is the type<br />
of butter that comes from the milk<br />
of cows that graze on grass their<br />
entire lives.<br />
The Benefits of Grass-Fed Butter<br />
Grass-fed butter was a historically<br />
used fat. It was part of the diets of<br />
many traditional cultures, and in<br />
many ways, it was considered a<br />
superfood. We now know that it’s<br />
rich in numerous hard-to-obtain<br />
and not so well-known nutrients<br />
and healthful fats—a key reason<br />
40 • MAY <strong>2020</strong><br />
answers to your food questions<br />
<strong>Better</strong> Butter<br />
Want to enjoy your favorite spread without<br />
the guilt? Grass-fed is the way to go<br />
BY MELISSA DIANE SMITH<br />
why some people, such as keto<br />
diet followers, are now adding it to<br />
their coffee. Here’s a rundown of<br />
the nutrients found in this creamy,<br />
golden favorite.<br />
CLA—Grass-fed butter is a rich<br />
source of conjugated linoleic acid<br />
(CLA): It actually contains five times<br />
more CLA than butter from grain-fed<br />
cows. CLA is a beneficial fatty acid<br />
that has anti-inflammatory properties<br />
and is linked to fighting cancer and<br />
helping your body build muscle<br />
rather than store fat.<br />
CLA also seems<br />
to promote cardiovascular<br />
health. One<br />
study conducted in<br />
Costa Rica, where most<br />
dairy farms are still<br />
pasture-based, found<br />
that people with higher CLA levels in<br />
their bodies also had less risk of heart<br />
attacks. Those with the highest levels<br />
of CLA had a 36 percent lower risk of<br />
heart attack compared to those with<br />
the lowest levels.<br />
Photo: adobestock.com
Photo: adobestock.com<br />
“Activator X”/Vitamin K2—In the 1930s,<br />
researcher Weston A. Price documented<br />
the diets of traditional cultures with<br />
little degenerative disease and very low<br />
rates of tooth decay and cavities. Price<br />
discovered that butter was an important<br />
food for bone and dental health and he<br />
deduced that it had something he called<br />
“Activator X” that helps the body use<br />
other vitamins to strengthen bones and<br />
teeth. Today many nutrition professionals<br />
think Activator X is Vitamin K 2<br />
, which is<br />
found in grass-fed butter.<br />
Vitamin K 2<br />
plays a key role<br />
in bone and heart<br />
health by regulating<br />
calcium levels.<br />
Vitamin K 2<br />
helps<br />
remove excess<br />
calcium from<br />
your bloodstream,<br />
which may help<br />
prevent harmful<br />
calcium deposits<br />
and plaque from<br />
building up in your<br />
blood vessels. The<br />
nutrient also helps<br />
your bones properly<br />
use vitamins A and<br />
D. Vitamin K 2<br />
is<br />
mainly found in<br />
fermented foods and animal products,<br />
including grass-fed butter. Our gut flora<br />
can make Vitamin K 2<br />
from Vitamin K 1<br />
,<br />
which is found in vegetables. But cows<br />
that eat grass rich in K 1<br />
are much more<br />
efficient converting it to Vitamin K 2<br />
,<br />
and the K 2<br />
is present in their milk and<br />
concentrated in butter made from the milk.<br />
Omega-3 Fatty Acids—Compared to<br />
butter from grain-fed cows, grass-fed<br />
butter is a good source of omega-3 fatty<br />
acids such as DHA and EPA. One analysis<br />
found that grass-fed butter provides<br />
about 26 percent more omega-3 fatty<br />
acids than regular butter, on average.<br />
Omega-3s are an integral part of cell<br />
membranes throughout your body and<br />
a building block for hormones. They<br />
also have anti-inflammatory functions,<br />
How to Find Grass-Fed Butter<br />
Several imported brands of butter that are grass-fed<br />
or mostly grass-fed can be found in natural food<br />
stores. These include Anchor (from New Zealand),<br />
Kerrygold (from Ireland), Allgau (from Germany), and<br />
Smjor (from Iceland).<br />
One nationally available brand of grass-fed butter<br />
that is USDA Organic (meaning the cows are not given<br />
feed that is genetically modified or sprayed with synthetic<br />
chemical pesticides, and they are not given antibiotics<br />
and hormones) is Organic Valley Pasture Butter. This<br />
butter, which comes in a distinctive green package, is<br />
produced from <strong>May</strong> to September when pastures are<br />
green and lush and account for 99 percent of the cow’s<br />
feed. Fortunately, you usually can find the product<br />
year-round in many health food stores.<br />
which are important in controlling<br />
inflammatory health conditions such as<br />
arthritis and eczema and in protecting<br />
heart and brain function.<br />
If Dairy Bothers You …<br />
Many people who are lactose-intolerant or sensitive to the proteins in<br />
milk products often can tolerate small amounts of grass-fed butter in<br />
their diet. That’s because grass-fed butter is mostly fat, with very low<br />
levels of the milk sugar and milk proteins that make other dairy foods<br />
problematic for some people.<br />
However, we all are biochemically unique. If you are sensitive to butter,<br />
try grass-fed ghee, also called clarified butter. Ghee is made by heating<br />
butter at a very low heat until the water evaporates and then skimming<br />
off the proteins that float on top to get almost pure fat with even fewer<br />
milk sugars and proteins. Being almost pure fat, it has a higher smoke<br />
point than butter. Brands of<br />
grass-fed ghee to look for include<br />
Butyrate—Grass-fed butter contains<br />
butyrate, a short-chain fatty acid that<br />
has anti-inflammatory, metabolismboosting,<br />
and possibly weight-controlling<br />
benefits. In studies using mice, butyrate<br />
improved insulin sensitivity, reduced<br />
cholesterol, and increased fat burning<br />
and mitochondrial activity. Mitochondria<br />
power every cell in your body, helping<br />
turn the foods you eat into cellular<br />
energy. According to a study in World<br />
Journal of Gastrointestinal Pathophysiology,<br />
butyrate can help control weight<br />
by enhancing the hormone leptin, which<br />
can suppress appetite. Butyrate also has<br />
Bulletproof Grass-Fed Ghee, Pure<br />
Indian Foods Grass-Fed Cultured<br />
Ghee, and Organic Valley Organic<br />
Ghee Clarified Butter.<br />
If you don’t tolerate ghee, or if<br />
you avoid animal products, switch<br />
to coconut oil. It does not have the<br />
same nutritional profile as grass-fed<br />
butter, but coconut oil serves as<br />
a handy vegan<br />
substitute for<br />
butter in cooking<br />
and baking.<br />
anti-inflammatory benefits in the gut,<br />
and it may help prevent colon cancer.<br />
Vitamins A, D, E, and Beta-Carotene—<br />
Grass-fed butter is rich in vitamins A, D,<br />
and E, which are necessary for immune<br />
function, reproduction, and vision. These<br />
nutrients are also involved in maintaining<br />
healthy teeth, bones, and skin.<br />
Additionally, grass-fed butter contains<br />
higher amounts of beta carotene<br />
than regular butter. Beta carotene is a<br />
potent antioxidant that has been linked<br />
to a reduced risk of several chronic<br />
diseases and the body converts it to<br />
vitamin A as needed.<br />
In sum, grass-fed butter is a nutritional<br />
powerhouse. So, go ahead and enjoy<br />
butter, but make sure you upgrade it.<br />
MAY <strong>2020</strong> • 41
EATING 4 HEALTH *<br />
You know that calcium is critical<br />
to strengthen teeth and prevent<br />
osteoporosis—but it’s not the only<br />
nutrient that you need for healthy<br />
teeth and bones. Magnesium, vitamin<br />
C, vitamin D, vitamin K, copper, zinc,<br />
and other nutrients play a crucial role<br />
in maintaining bone density.<br />
Protein is also important—while<br />
it was once thought that a high-protein<br />
diet caused the body to lose calcium,<br />
more recent research suggests that<br />
a high intake of protein actually boosts<br />
intestinal calcium absorption. Several<br />
studies also point to a link between<br />
protein intake and improved bone<br />
mineral density.<br />
Plenty of plant foods are rich sources<br />
of calcium and other supportive nutrients<br />
for vegan or dairy-free diets. Keep your<br />
skeleton healthy and strong with these<br />
seven bone-building foods.<br />
42 • MAY <strong>2020</strong><br />
foods & meals that heal<br />
Eating for Bone Health<br />
The best food sources of calcium and other nutrients for strong bones<br />
BY LISA TURNER<br />
1Collard greens. Especially<br />
important for people who don’t<br />
eat dairy, collard greens are an<br />
excellent source of calcium, with about<br />
270 mg per cup of cooked collards.<br />
They’re also high in magnesium, vitamin<br />
C, vitamin K, and other nutrients<br />
needed for bone health. Turnip greens,<br />
mustard greens, beet greens, and kale<br />
are also great sources of calcium and<br />
other bone-building nutrients. While<br />
spinach is rich in calcium, it’s also high<br />
in oxalates, compounds that are thought<br />
to inhibit calcium absorption, though<br />
studies are mixed.<br />
Recipe Tips: Simmer chopped collards<br />
in broth with diced sweet potatoes,<br />
onions, and white beans; combine<br />
shredded collards, carrots, green apples<br />
and red cabbage with a tahini-honey<br />
dressing for a colorful slaw; toss torn<br />
collard leaves with olive oil and garlic<br />
salt, roast until crispy, then sprinkle<br />
with grated Parmesan cheese.<br />
2Cottage cheese. This unsung<br />
hero of the dairy world is rich in<br />
calcium—one cup has 138 mg,<br />
or about 14 percent of the RDI. Cottage<br />
cheese is extremely high in protein<br />
(25 grams per cup) and selenium, which<br />
may play a part in bone health. Some<br />
studies suggest that calcium from dairy<br />
is more efficiently absorbed by the body<br />
than calcium from other foods.<br />
Recipe Tips: Blend cottage cheese<br />
with a splash of milk until creamy, then<br />
simmer with minced garlic and grated<br />
cheese for a healthy Alfredo sauce; mash<br />
cottage cheese with avocado, then spread<br />
on toast and top with chopped olives<br />
and tomatoes; purée cottage cheese,<br />
honey, and cardamom, stir in chopped<br />
pistachios, and spoon into Medjool dates.<br />
Photo: adobestock.com
make it!<br />
Egg Foo Yung<br />
Makes 20 pancakes<br />
To properly cook<br />
these Asian pancakes,<br />
be sure the<br />
griddle or skillet is<br />
preheated so they<br />
set immediately.<br />
Recipe from our<br />
sister publication,<br />
CuisineatHome.com.<br />
²/3 cup small-curd cottage cheese<br />
(about 6 oz.)<br />
6 eggs, beaten<br />
1 cup chopped fresh mung bean<br />
sprouts<br />
3/4 cup minced celery<br />
1/4 cup grated Parmesan<br />
2 Tbs. minced scallions, plus more for<br />
garnish (optional)<br />
2 Tbs. low-sodium soy sauce<br />
Salt and black pepper<br />
1. Mash cottage cheese in medium bowl.<br />
Stir in eggs, sprouts, celery, Parmesan,<br />
2 Tbs. scallions, and soy sauce. Season<br />
with salt and pepper.<br />
2. Brush griddle or nonstick skillet with<br />
oil or spray with nonstick cooking<br />
spray, and heat over medium-low heat.<br />
When hot, scoop 2 Tbs. batter onto<br />
griddle and cook until light brown,<br />
2–3 minutes per side. Repeat with<br />
remaining batter. Garnish pancakes<br />
with scallions, if using, and serve with<br />
soy sauce.<br />
Per serving: 35 cal; 3g prot; 2g total fat (0.5g<br />
sat fat); 1g carb; 60mg chol; 125mg sod; 0g<br />
fiber; 1g sugar<br />
Photo: Pornchai Mittongtare; Styling: Robin Turk; Food Stylist: Claire Stancer<br />
MAY <strong>2020</strong> • 43
EATING 4 HEALTH<br />
3Tahini. Made from ground<br />
sesame seeds, this traditional<br />
Middle Eastern ingredient is packed<br />
with calcium—126 mg in 2 tablespoons—<br />
and it’s also rich in magnesium and<br />
copper. Sesame seeds, poppy seeds,<br />
and chia seeds are also good sources of<br />
calcium, magnesium, and copper.<br />
Recipe Tips: Roast eggplant, onions,<br />
and garlic, then purée with tahini, cumin,<br />
and cilantro for a Middle Eastern dip;<br />
combine tahini, coconut milk, and honey<br />
or agave, stir in black sesame seeds, and<br />
freeze in popsicle molds; cook carrots,<br />
onions, and ginger in broth, then purée<br />
with tahini and white miso until creamy.<br />
4Bone-in sardines. They’re<br />
packed with calcium: one can (3.75<br />
ounces) of bone-in sardines has<br />
351 mg. Sardines are also loaded with<br />
protein and vitamin D, with about 100<br />
percent of the RDI in a one-can serving.<br />
They’re also rich in omega-3 fatty acids,<br />
which play a part in bone health, and<br />
they’re lower in mercury and other<br />
toxins than larger fatty fish. Canned<br />
bone-in salmon is another good source;<br />
look for water-packed varieties of both.<br />
Recipe Tips: Simmer sardines with<br />
tomato sauce, shallots, and saffron,<br />
then garnish with parsley; sauté sardines<br />
in olive oil with onions, cherry<br />
tomatoes, black olives, and chopped<br />
kale; grill escarole and radicchio until<br />
tender, then top with warm sardines<br />
and grated Parmesan cheese.<br />
5Tofu. One of the best ways to<br />
get calcium on a vegan diet is with<br />
tofu, which has as much as 850 mg<br />
in a half-cup serving, depending on the<br />
coagulant used to bind the proteins. Studies<br />
suggest that calcium absorption from<br />
tofu is comparable to that from cow’s<br />
milk. Tofu is also high in protein and is<br />
an excellent source of bone-supportive<br />
magnesium, copper, and zinc. Look for<br />
firm varieties made with calcium sulfate,<br />
the most commonly used coagulant.<br />
Recipe Tips: Mix crumbled tofu with<br />
chopped scallions, chives, vegan or<br />
regular mayo, and a pinch of turmeric<br />
for “egg” salad; thread tofu on skewers<br />
with mushrooms, tomatoes, and green<br />
peppers, brush with olive oil and<br />
grill; marinate cubed tofu in sesame<br />
oil, tamari, and garlic powder, toss in<br />
cornstarch, and bake until crispy.<br />
6Parmesan cheese. All<br />
cheeses have calcium, but hard,<br />
aged cheeses have significantly<br />
more. One ounce of Parmesan cheese<br />
contains 331 mg of calcium, and hard<br />
goat, Romano, and Gruyere cheeses<br />
range from 250 to 300 mg per ounce.<br />
Edam, part-skim mozzarella, Swiss,<br />
Muenster, and provolone range from<br />
150 to 225 mg per ounce. Softer cheese<br />
such as Brie, Neufchâtel, and soft goat<br />
cheese are much lower, with about 50<br />
mg per ounce. Parmesan cheese is also<br />
a great source of selenium.<br />
Recipe Tips: Mix grated Parmesan<br />
with garlic powder and dried rosemary,<br />
drop by tablespoons onto a baking<br />
sheet, and bake until crispy for<br />
grain-free crackers; toss roasted<br />
Brussels sprouts, delicata squash, and<br />
red onions with balsamic glaze, then<br />
shower with shaved Parmesan or<br />
Romano; arrange thick slices of<br />
tomatoes on a baking sheet, top with<br />
grated Parmesan, bake until melted,<br />
and top with minced basil.<br />
7White beans. Most beans<br />
have decent amounts of calcium,<br />
but white beans top the list with<br />
161 mg in a one-cup serving. They’re<br />
also rich in magnesium, copper, zinc,<br />
and protein. Because beans also contain<br />
phytates, compounds that interfere with<br />
the absorption of calcium, soak dried<br />
beans in water for 6 hours, then drain<br />
and rinse before cooking to reduce the<br />
content of phytates. Make a big batch,<br />
then freeze one- or two-cup servings in<br />
quart-sized freezer bags.<br />
Recipe Tips: Sauté white beans in<br />
olive oil with sardines, shredded<br />
collards, and Kalamata olives, then toss<br />
with penne pasta and Romano cheese;<br />
make a hummus with white beans,<br />
tahini, garlic, lemon juice, and roasted<br />
red peppers; mash white beans with<br />
cooked sweet potatoes for a highcalcium<br />
twist on mashed potatoes.<br />
Photo: adobestock.com<br />
44 •<br />
MAY <strong>2020</strong>
RECIPE 4 HEALTH *<br />
Dessert lover Arman<br />
Liew, author of Clean<br />
Sweets (The Countryman<br />
Press, <strong>2020</strong>)<br />
and the blog The Big<br />
Man’s World, believes that, when<br />
it comes to sweets, healthy substitutions<br />
cannot sacrifice taste. Ever.<br />
“After extensively experimenting<br />
with recipes, I have a firm grasp<br />
on what works and what doesn’t<br />
in healthy dessert adaptations,”<br />
he says. Here’s one of his favorites,<br />
excerpted from Clean Sweets.<br />
Deep Dish Skillet Brownie<br />
Serves 1<br />
This mini-skillet brownie can be a<br />
savior any time the sweet tooth strikes.<br />
It uses easy on-hand ingredients and,<br />
as it doesn’t contain any eggs, is perfect<br />
when just undercooked.<br />
2 Tbs. plus 2 tsp. almond flour<br />
1 Tbs. plus 2 tsp. cocoa powder<br />
½ tsp. baking powder<br />
1 Tbs. granulated sweetener of choice<br />
(we used NOW Organic Monk Fruit<br />
Extract Powder)<br />
1 Tbs. plus 1 tsp. ground flax<br />
(or substitute 1 large egg)<br />
1 Tbs. oil of choice<br />
2 Tbs. milk of choice<br />
*Chocolate chips for topping, optional<br />
1. Preheat oven to 350°F. Lightly grease<br />
mini-skillet or ramekin, and set aside.<br />
2. In small mixing bowl, add dry ingredients<br />
and mix well. Add in oil and milk, and<br />
stir until batter is formed. Top the batter<br />
with chocolate chips, if using, and bake<br />
10–12 minutes, or until just cooked in<br />
center and chocolate chips have melted.<br />
Per loaf: 320 cal; 8g prot; 29g total fat<br />
(4g sat fat); 15g carb; 0mg chol; 270mg sod;<br />
8g fiber; 3g sugar<br />
*USE A SUGAR-FREE BRAND LIKE LILY’S SWEETS<br />
TO MAKE RECIPE PALEO- AND KETO-FRIENDLY.<br />
46 • MAY <strong>2020</strong><br />
eating clean made easy<br />
Sweet Rewards<br />
Say hello to the dessert of your dreams! This ooey-gooey brownie is<br />
super easy to make—perfect when a chocolate craving hits<br />
make it!<br />
Photo: Pornchai Mittongtare; Styling: Robin Turk; Food Stylist: Claire Stancer
PRODUCT SPOTLIGHTS<br />
Solgar Curcumin BrainWorks and SleepEase<br />
As an extension to the most bioavailable curcumin in the market, Solgar<br />
brings you BrainWorks and SleepEase. BrainWorks is a combination of bacopa<br />
for short-term memory, choline as an essential component of brain cell<br />
membranes, and body-ready B 12<br />
for metabolism. SleepEase combines<br />
melatonin, GABA, and Venetron to help with occasional sleeplessness so<br />
you fall asleep faster and stay asleep longer.<br />
MegaFood Multivitamin Chews<br />
Mmmmmm … multivitamins. You can have your multi and eat it too with<br />
these tasty chews packed with good-for-you nutrients plus added food<br />
sourced from trusted farm partners. Individually wrapped for convenience and<br />
available in Men’s, Women’s, and Kids targeted formulas.<br />
Natural Factors Whole Earth & Sea Pure Food Super Mushroom<br />
This potent medicinal mushroom supplement provides powerful immune support<br />
by synergistically combining 50mg each of maitake, shiitake, reishi, cordyceps,<br />
chaga, and lion’s mane with 250mg of Wellmune, a natural yeast beta-glucan. With<br />
an investment of over $300 million, Wellmune is the best-studied, natural-support<br />
ingredient for immune health.<br />
Garden of Life Dr. Formulated CBD Probiotics<br />
Why take two products when you can take one? Garden<br />
of Life and David Perlmutter, MD, are proud to introduce<br />
Dr. Formulated CBD Probiotics—two premium products in<br />
one. Breakthrough technology provides an inner capsule to<br />
deliver clinically studied probiotics and an outer capsule containing Whole Hemp<br />
Extract along with an Entourage Effect Essential Oil Blend.<br />
Doctor’s Best Doc’s Kids D3 Kids Gummies<br />
Make sure your kids get the daily dose of the “sunshine vitamin” they need to grow<br />
strong bones and teeth with Doctor’s Best Kids D 3<br />
. These delicious gummies are packed<br />
with vitamin D 3<br />
—a key nutrient in absorbing calcium. Converted naturally by sunlight,<br />
vitamin D 3<br />
regulates calcium metabolism in your little ones’ growing bodies.<br />
Health Direct Collagen Energy<br />
Great energy starts in the morning. AminoSculpt Collagen Energy is a new,<br />
high-energy collagen. Every serving gives you 10 grams of medical-grade collagen<br />
protein combined with 8 energy-boosting vitamins, minerals, amino acids, and<br />
antioxidants to jump-start your day. Best of all, it’s clean energy without a sugar or<br />
caffeine crash.<br />
MAY <strong>2020</strong> • 47
COOK WITH SUPPLEMENTS *<br />
Cherry-Chia and Pistachio Breakfast Bars<br />
Makes 12 bars<br />
These dense-and-chewy breakfast bars are fortified<br />
with protein-rich whey for extended energy on the go.<br />
Dried cherries add extra flavor and a powerful dose of<br />
antioxidants. We used chia seeds and pistachios for added<br />
protein and fiber, plus a healthy dose of omega-3 fats. You<br />
can swap out the pistachios for almonds, macadamias, or<br />
cashews, or use pumpkin seeds for a nut-free version.<br />
48 • MAY <strong>2020</strong><br />
easy ways to boost your nutrition<br />
Go for Protein<br />
Tired of the same old bacon and sausage? Get your morning dose<br />
of protein with these whey-infused breakfast bars.<br />
Garden of Life Organic<br />
Grass Fed Whey Protein<br />
1 cup milk<br />
2 eggs<br />
2 tsp. vanilla extract<br />
3 Tbs. chia seeds<br />
2 cups rolled oats<br />
½ cup vanilla-flavored whey protein<br />
powder<br />
2 Tbs. monk fruit or erythritol<br />
(optional)<br />
1 tsp. baking powder<br />
½ tsp. salt<br />
¼ cup dried cherries<br />
¼ cup pistachios<br />
1. Preheat oven to 375°F. Lightly spray or<br />
coat an 8x8-inch glass baking dish with<br />
vegetable or coconut oil.<br />
2. In medium bowl, whisk together milk,<br />
eggs, and vanilla extract. Whisk in chia<br />
seeds and set aside.<br />
3. In large bowl, combine oats, whey protein<br />
powder, sweetener (if using), baking<br />
powder, and salt. Stir wet ingredients<br />
into dry, mixing until well combined.<br />
Stir in cherries and pistachios.<br />
4. Spread batter evenly into prepared<br />
baking dish, and bake 20 minutes, or<br />
until firm and golden. Remove from<br />
oven and let cool completely. Cut into<br />
12 bars, and serve.<br />
Per serving: 190 cal; 10g prot; 5g total fat<br />
(1g sat fat); 24g carb; 40mg chol; 180mg sod;<br />
4g fiber; 3g sugar<br />
Recipe photo: Pornchai Mittongtare; Styling: Robin Turk; Food Styling: Claire Stancer
What a<br />
difference<br />
a week makes!<br />
A week ago, it was a stretchfor her just to think about yoga.<br />
What you thought was impossible… can be possible.<br />
Solgar ® N o. 7 increases mobility, flexibility, and range of motion. *<br />
Even better, it shows improvement in joint comfort within 7 days. 1*<br />
One small capsule once daily.<br />
©<strong>2020</strong> Solgar, Inc.<br />
The complete line of Solgar nutritional supplements is available at fine health food retailers worldwide.<br />
For store locations and additional information, visit solgar.com or call 1.800.645.2246<br />
*These statements have not been evaluated by the Food and Drug Administration.<br />
This product is not intended to diagnose, treat, cure, or prevent any disease.<br />
1. Based on two human studies with 5-LOXIN Advanced® where subjects rated their joint health over time, subjects’ joint health<br />
improved within 7 days and continued to improve throughout the duration of the studies.<br />
Individual results may vary.<br />
5-LOXIN ADVANCED® is a registered trademark of PL Thomas-Laila Nutra, LLC<br />
U.S. Patent #8,551,496 and patents pending.