Better Nutrition August 2020

YOUR ULTIMATE RESOURCE FOR NATURAL LIVING
AUGUST 2020 * betternutrition.com
BOOST
YOUR
HEALTH!
7
EASY WAYS
TO MAKE YOUR
IMMUNE SYSTEM
STRONGER
Kids’ Nutrition:
Creative Lunch Ideas
for School or Home
MCT vs.
Coconut Oil:
What’s the
Difference (and yes,
there is one!)
p. 38
FIND OUT WHY
YOU ARE ALWAYS
SO TIRED
(& HOW TO FIX IT)
8 Foods
Loaded with
VITAMIN C

TRACEABLE
SUSTAINABLY-SOURCED
REVOLUTIONARY

SCIENCED-BASED FORMULAS
YOU CAN TRUST
Garden of Life is proud to introduce our new Dr. Formulated
†
1% OF PURCHASES ON DR. FORMULATED FISH OIL
WILL GO TO VARIOUS NON-PROFIT ORGANIZATIONS.
†

CONTENTS
August 2020 / Vol. 82 / No. 8
26
32
features
28
Make nutrition
fun again with
our selection
of healthy,
kid-friendly
recipes—
including these
Macaroni
Pizza bites.
Pack Up the Fun with
Healthy Kids’ Lunches
Whether your kids are heading back to
their brick-and-mortar school this fall, or
distance-learning around the kitchen table,
nothing ensures academic success like a
healthy diet. Packed with flavor and oh-so-easy
to make, these delicious recipes will help you
get the school year off on the right track.
7 Easy Ways to Make Your
Immune System Stronger
In these days of global pandemics, maintaining
your natural defenses against harmful invaders
has never been more important. And the
good news is that it’s also never been easier.
Here are seven simple strategies for healthful
living—including diet, exercise, and supplement
advice—that anyone can adopt to defend
against illness.
departments
6 NEWSBITES
How to Use Essential Oil Sprays
to Ward Off Ticks
Protect yourself the natural way.
10 PASSION BEHIND THE PRODUCT
Purely Elizabeth
This company started with a single
batch of muffins.
12 IN THE SPOTLIGHT
Crystal Clear
Ease anxiety, curb cravings, and
more with healing stones.
14 HOT BUYS
Enhance Your Wellness
Natural products we’re excited about.
16 CHECK OUT
Beta-Glucans: What You Need
to Know
The amazing health benefits of
these unheralded immune boosters.
18 NATURAL REMEDY
Can Improving Heart Health
Reduce COVID Risk?
The short answer is: Yes!
22 ASK THE NATUROPATHIC DOCTOR
Why Am I Always Tired?
Causes and cures for chronic fatigue.
24 NATURAL BEAUTY
Oils and Serums for Hair Repair
Nourish your overstressed tresses.
38 ASK THE NUTRITIONIST
MCT Oil vs. Coconut Oil: What’s
the Difference?
Sorting out these popular fats.
42 HEALTHY DISH
Cooking with Whole Fish
Serious next-level grilling tips.
44 EATING4HEALTH
Get More Vitamin C
Great sources that aren’t oranges.
46 RECIPE4HEALTH
A Taste of India
Spice it up with tandoori chicken.
48 COOK WITH SUPPLEMENTS
Crazy for Keto Chaffles
Meet the low-carb answer to waffles.
CLICK ON
THIS!
RESOURCES &
REFERENCES
For links to studies
cited in our articles
and other helpful
sites and books, visit
betternutrition.com.
FREE eBOOK!
Be Well: Immune-
Boosting Foods,
Recipes, & Herbs
Here’s a way
to make the
munchies support
your immune
system—and fight
the Quarantine
15—with five easy,
healthy treats
for any occasion.
Plus, learn about
the seven things
that weaken your
immune system,
and read up on four
immune-fortifying
herbs you’ll want
to take.
NEW!
EDITORS’ BLOG
We’re answering
questions and sharing
natural solutions for
everyday wellness.
New blogs monthly,
including Guest
Editor posts from
leading-edge health
experts such as Jonny
Bowden, PhD, RD.
SIGN UP FOR OUR
NEWSLETTER
Receive timely
articles, recipes,
eBooks, and exclusive
giveaways in
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with our newsletter
Healthy Buzz.
Photo: (cover) adobestock.com ; (this page) Pornchai Mittongtare; Styling: Robin Turk; Food Stylist: Claire Stancer
2 • AUGUST 2020

EDITOR’S LETTER
All About
Immunity
I recently heard from a reader who
requested more information on immune
health. He wanted to know how he and
his family and friends could continue
to stay healthy using herbs and other
natural remedies. “Please keep all the
immunity tips coming,” he said. You
got it!
We’ve stepped up our coverage on
immune health since the coronavirus
pandemic began. And this month is no
exception. There’s advice on fortifying
your defenses, adopting healthier habits,
making healthy (and fun!) lunches for
your kids, using beta-glucan supplements
to enhance immune function, adding
vitamin C-rich foods to your diet, and
more. Almost every article is related,
in one way or another.
For advice on COVID-19 from the
front lines, we turned to Jeanette Ryan,
DC, IFMCP, who wrote “Can Improving
Heart Health Reduce COVID Risk?” on
p. 18. Ryan has been treating patients
with mild cases of the virus using
natural therapies. “There are a number
of things you can do to greatly improve
your immune response and avoid
becoming infected with COVID-19, and
then if you do, to lessen the severity of
symptoms,” says Ryan.
When it comes down to it, immune
health is at the core of our overall health
and well-being—and preserving it has
never been more critical. Consider us
your source for natural immune health.
Also, head to betternutrition.com for
additional content and blogs on this
topic, including related articles on
stress, depression, exercise, and more.
Be well!
nbrechka@aimmedia.com
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Our Writers
Meet the passionate
people behind this issue
of Better Nutrition!
Jeannette Bessinger, CHHC, is an
award-winning educator, author of multiple
books, and a real food chef. She’s helped
thousands of people make lasting changes
to unhealthy habits. jeannettebessinger.com
Jonny Bowden, PhD, CNS, is a boardcertified
nutritionist and the bestselling
author of 15 books, including The 150
Healthiest Foods on Earth and Living
Low Carb. jonnybowden.com
Kimberly Lord Stewart is an awardwinning
journalist who has worked for
leading natural product publications since
1996. She’s the author of Eating Between the
Lines. eatingbetweenthelines.net
Emily A. Kane, ND, LAc, has a private
practice in Juneau, Alaska, where she lives
with her husband and daughter. She is the
author of two books on natural health,
including Managing Menopause Naturally.
dremilykane.com
Chris Mann is a California-based wellness
writer and interviewer with 20 years’ experience
in natural health publishing. He is also an entertainment
author and podcaster. ChrisMann.tv
Jeanette Ryan, DC, IFMCP, is a Los
Angeles-based functional medicine doctor
known for her integrated and highly customized
healing programs. drjeanetteryan.com
Melissa Diane Smith, Dipl. Nutr., is
a holistic nutritionist who has 25 years
of clinical experience and specializes in
using food as medicine. She is the author
of Going Against GMOs and other books.
melissadianesmith.com
Sherrie Strausfogel has been writing
about natural beauty for more than 20 years.
Based in Honolulu, she also writes about
spas, wellness, and travel. She is the author
of Hawaii’s Spa Experience.
Lisa Turner is a chef, food writer, product
developer, and nutrition coach in Boulder, Colo.
She has more than 20 years of experience
in researching and writing about nourishing
foods. lisaturnercooks.com
Vera Tweed has been writing about
supplements, holistic nutrition, and fitness
for more than 20 years. She is the editorial
director at Natural Health Connections and
author of Hormone Harmony. veratweed.com
Neil Zevnik is a private chef specializing
in healthy cuisine, with clients who have
included Jennifer Garner, Charlize Theron,
and the CEO of Disney. neilzevnik.com
YOUR ULTIMATE GUIDE TO NATURAL LIVING
Editor in Chief
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Associate Editor
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Beauty Editor
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Sherrie Strausfogel
Jonny Bowden, PhD, CNS, Jeannette
Bessinger, CHHC, Emily A. Kane, ND,
LAc, Chris Mann, Jeanette Ryan, DC,
Melissa Diane Smith, Kim Stewart,
Lisa Turner, Neil Zevnik
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BETTER NUTRITION, ISSN #0405-668X. Vol. 82, No. 8. Published monthly by Cruz Bay Publishing,
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4 •
AUGUST 2020

NEWS*BITES
BY VERA TWEED
HOW TO USE
ESSENTIAL OIL
SPRAYS
TO WARD OFF TICKS
In many areas of the country, ticks are a hazard to reckon with while enjoying the
outdoors. They attach to your skin, feed on your blood, and can transmit Lyme
disease or other infections in the process. Chemical repellents, such as DEET,
are effective, but toxic. Luckily, they aren’t the only choice.
“Essential oil sprays can be helpful,” says Drew Sinatra, ND, a naturopath
in Northern California who treats many patients with Lyme disease and other
tick-borne infections. While essential oils aren’t always enough, he adds,
“They’re certainly less toxic.”
When Essential Oils Work Best
Essential oils work best where the vegetation is not too dense. “If people are going
out hiking on trails and they’re not in tall grass or the bushes—where they’re
touching a lot of the plant matter—I think they’ll
be safe,” says Sinatra. But a chemical repellent
may be more prudent when you’re heading
into dense wilderness.
Other Essential Precautions
Regardless of the type of repellent, Sinatra
emphasizes one basic step: “You have to be
doing regular tick checks.” When hiking
in dense vegetation, wear light-colored
clothing, tuck pants into boots, and look
for ticks—often. Watch out for ticks in
decaying leaves on the ground, as well.
Essential Oils
to Look For
Ticks can tell that
you’re coming by detecting
breath, body odors, body
heat, moisture, and vibrations.
Essential oils (and chemical
bug sprays) interfere with the
ticks’ senses, making you less
desirable as a host. When added
to a carrier oil, such as coconut
oil, these are some of the main
essential oils that repel ticks
and other insects:
* Geranium
* Cedarwood
* Peppermint
* Rosemary
* Thyme
* Castor
* Citronella
* Clove bud
* Lemongrass
* Soybean
Many of these oils can be found
in natural bug sprays and balms
for people and pets. Apply every
30–60 minutes.
Illustration: adobestock.com
6 • AUGUST 2020

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IMMUNE BOOST * ?
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NEWS*BITES
ART
Lowers Stress
and Anxiety
Has it been a while since you played with crayons or paints? Now may be a good
time to start using them again, as multiple studies have found that making art
reduces stress and anxiety.
In one study of healthy adults, researchers used saliva tests to measure levels
of cortisol, the stress hormone, before and 45 minutes after creating a piece
of art. Levels of cortisol dropped significantly by the second test, and study
participants enjoyed the experience and felt more relaxed.
Another study tested the effect of making art on anxiety among college
students during the week before final exams. Tests showed significantly reduced
anxiety after creating the art.
In both studies, participants experienced benefits regardless of their previous
art experience or level of skill. And it didn’t matter what type of media they
used—felt tip pens, paint, modeling clay, pencils, crayons, or other materials to
create a collage. Coloring predesigned shapes was also shown to be therapeutic.
8 WEEKS
Just 8 weeks of eating more
vegetables and fruits and
less junk food lowered blood
pressure and reduced heart
damage in a study of more
than 300 women and men
with an average age of 45.
The critical change was
increasing the number of
vegetable-and-fruit servings
from about 3.5 daily—the
American average—to about 9
servings per day while eliminating
most junk food and sweets.
8 • AUGUST 2020
BIOCELL
COLLAGEN
REDUCES SUN
DAMAGE
An animal study has found that
BioCell collagen, an ingredient
in many supplements, protects
against damage from the
sun’s UVB rays, reducing skin
inflammation, loss of moisture,
loss of elasticity, and wrinkling.
BioCell collagen is a patented,
naturally occurring combination
of type II collagen, chondroitin
sulfate, and hyaluronic acid that is
extracted from chicken sternums.
An earlier study of 128 women
found that BioCell helped reduce
signs of aging in women’s skin
compared to a placebo, improving
moisture and plumpness of skin,
increasing elasticity, and reducing
facial lines and wrinkles. The
dosage used in the study was 500
mg, taken twice daily for 12 weeks.
“This landmark research is
especially encouraging for
women who are seeking safe and
effective options for meeting
their skin health and appearance
goals, including those who are
considering or already using
cosmetic procedures to address
skin aging,” says study coauthor
Alexander Schauss, PhD.
Photos: adobestock.com

Make Yourself Unsinkable:
New Film Examines the Power of
Positive Thinking
In the new documentary
Unsinkable, Sonia Ricotti,
author of a book by the same
name, explores the secret to
bouncing back quickly when
life knocks you down.
Whether it’s a global crisis,
financial difficulties, a divorce,
health issues, the death of
a loved one, or the loss of a
job, we all at some point
experience the pain, hurt,
and suffering of difficult
events that occur in our lives.
Drawing on Ricotti’s own
experiences—with advice
from many of the world’s
bounce-back
experts, scientists,
and teachers—the
film explains how
anyone can go from
feeling stressed,
worried, and fearful
to experiencing
calm, peace, and
happiness.
According to
the movie, about
80 percent of
the thoughts we
have each day
are negative, and
they cause most
of our suffering.
Negative thoughts about
events that have happened
to us are stories we make
up about ourselves, and
they stick with us. What
we put our attention on
grows stronger in our lives.
When we shift negative
thoughts into positive ones
and change limiting beliefs
into empowering “can-doit”
beliefs, we can shift our
lives, says Ricotti.
Learn more about the
movie, or view it for free,
at unsinkablemovie.com.
—Melissa Diane Smith
Why Exercise
Improves Memory
It’s been known for some time that
aerobic exercise improves memory,
but research at UT Southwestern
Medical Center in Dallas has only
just begun to unravel why it works.
A group of 30 people age 60 or
older with memory problems were
assigned to one of two groups for
a year-long fitness program: aerobic
exercise or stretching. Memory in
the aerobic group increased by
47 percent but did not improve
significantly in the stretching group.
Brain scans, taken before and after
the program, showed that aerobic
exercise markedly improved blood
flow to certain parts of the brain.
Photos: adobestock.com
ROBUVIT SPEEDS UP RECOVERY FROM HYSTERECTOMY
Robuvit, a patented extract from French oakwood used as an ingredient in dietary supplements, can speed
up recovery from a hysterectomy, according to a European study. Compared to a placebo, Robuvit reduced
common post-surgery symptoms such as fatigue, headache, nausea, depression, or pain during the first four
weeks of recovery. A dose of 300 mg per day was used in the study.
AUGUST 2020 • 9

PASSION BEHIND THE PRODUCT *
companies fostering personal & global well-being
Purely Elizabeth
How entrepreneur Elizabeth Stein turned a batch of homemade
muffins into a thriving and socially conscious food business.
BY NEIL ZEVNIK
“Start a natural foods company.” That
was Elizabeth Stein’s declaration to her
holistic nutrition instructor when asked
about her “unpredictable future.”
Not long after, she was attending
a local triathlon expo to promote her
newly minted nutrition services, only
everyone seemed far more interested
in the healthy homemade muffins
she brought to lure them in. “When
everyone kept asking where they could
purchase the muffins, the light bulb
went on,” she says.
This was pretty much before anyone
outside the “health food” community
was aware of nutritional powerhouses
such as chia seeds, quinoa, almond
flour, coconut oil, and the like—all of
which she had learned about in her
holistic nutrition training.
Her path was now clear, and thus
was born Purely Elizabeth. “My mission
as a nutrition counselor was to help
my clients live a healthier, happier
lifestyle,” says Stein. “This was a way
to take that same purpose but help a
much larger audience on their wellness
journey. This is our guiding star and
what excites me each day.”
Stein admittedly knew nothing
about the food business, and her
learning curve was steep but successful.
“I learned that you don’t have to have
all the answers, just put one foot
in front of the other and move it
forward each day.”
After starting with gluten-free muffin
and pancake mixes, she continued on
to create Ancient Grain granola mixes
that are a healthy food lover’s dream—
non-GMO, organic, gluten-free, vegan,
with no additives or soy. The crowd
went wild, as the saying goes, and
sales skyrocketed.
“When you
eat better, you
feel better. It’s
that simple,”
says Elizabeth
Stein, founder
of Purely
Elizabeth.
10 • AUGUST 2020

make it!
Salmon & Asparagus Dill Rolls
Serves 4
Serve this with a handful of mesclun greens
dressed with olive oil and fresh lemon juice for a
perfect summer supper.
2 large organic pastured eggs
¼ cup non-GMO canola oil
1/3 cup 2% organic milk
2 Tbs. water
1 cup Purely Elizabeth Ancient
Grain Pancake Mix
2 Tbs. snipped fresh dill
½ tsp. kosher salt
Non-GMO canola oil cooking spray
1¼ lbs. salmon fillet
1 Tbs. O Olive Oil lemon olive oil, divided
1 lb. pencil asparagus
1 cup heirloom cherry tomatoes, chopped
Handful of Italian flat-leaf parsley leaves
1. Lightly whisk together eggs, oil, milk, and water. Stir in pancake
mix, dill, and salt. Do not overmix.
2. Heat 8-inch skillet over medium heat, and spray with cooking
spray. Pour in ¼ cup batter and quickly tilt and turn pan to
cover bottom. Cook about 40 seconds, flip, and cook 40
seconds more. Remove to plate. Continue to make pancakes
(8 total) until all batter is used. (Tip: Put wax paper between
pancakes on plate to prevent sticking.)
3. Preheat oven to 425°F. Place salmon on foil-lined baking sheet,
drizzle with 2 tsp. lemon oil, and salt and pepper to taste. Bake
16–18 minutes until cooked through. For last 10 minutes of
cooking, drizzle asparagus with remaining lemon oil and add to
baking sheet with salmon.
4. Allow salmon to cool a bit, then flake into pieces. Divide the
salmon and asparagus among pancakes, and roll each into a
tube. Arrange two each on four dinner plates. Scatter chopped
tomatoes and parsley leaves on top, and serve.
Per serving: 640 cal; 38g prot; 46g total fat (10g sat fat); 20g carb; 165mg
chol; 610mg sod; 5g fiber; 5g sugar
Photo: (top) Pornchai Mittongtare; Styling: Robin Turk; Food Stylist: Claire Stancer
More innovative products followed,
convenient foods made from cauliflower,
cashews, coconut, amaranth, reishi, and
flax. Stein’s latest offering is a line of
pancake mixes that combine extraordinary
nutrition with exceptional taste.
Giving back is at the core of Purely
Elizabeth. It is a certified B-Corp
company that donates to nonprofits
that strive to preserve the health of the
planet and its inhabitants: Slow Food
USA, Wellness in Schools, the Fruit
Tree Planting Foundation, the Rodale
Institute, Charity: Water, and more.
“My greatest motivating factor was and
continues to be our greater purpose.
When you know your why, it makes
everything you do light up.”
Stein sums it up this way: “We believe
that food can heal. When you eat better,
you feel better. It’s that simple.” To
which I reply, “Amen.”
AUGUST 2020 • 11

IN THE SPOTLIGHT *
stay-healthy secrets from leading experts
Crystal Clear
Jewelry historian Carol Woolton, author of The New Stone Age:
Ideas and Inspiration for Living with Crystals,
cuts through the hype about these fascinating stones.
BY CHRIS MANN
Jewelry historian, editor, and stylist
Carol Woolton has long loved crystals—
from her moss agate earrings to the
large Madagascan rose quartz in her
sitting room. But in recent years, the
London-based British Vogue jewelry
editor went from purely romancing
these stones to researching them and
their ever-growing, widespread appeal.
“I looked at the books on the market
and thought none really resonated with
me,” she says. “I think to me, like probably
a lot of people,
putting too much
science in it takes
the romance, the
mystery, and the
magic away—and
I didn’t want a
geology book. And
at the other end of
the spectrum was
a little bit too what
I say is woo-woo.
I don’t believe if
you put garnets
on your head
you’re going to
cure a migraine.
I wanted to know
what I did believe,
Win a copy of The
New Stone Age!
We have 5 books
to give away. Email
your name and
address to betternutritionfreebie@
gmail.com. Please
put “Stone Age” in
the subject line.
and I sort of set off on this exploration
that took me everywhere.”
Woolton weaves historical analysis
with expert interviews and the stories
of empowered women sharing their
experiences with these natural wonders in
The New Stone Age: Ideas and Inspiration
for Living with Crystals. Given the
seismic shifts in daily living forced by
COVID-19, the book serves even more
than originally intended as a guide to
thriving from the inside out.
“I couldn’t have known that when the
book would be published, it would be in
the middle of this pandemic,” she says,
“and it was like, my God, this is kind of
the worst time and the most interesting
time for it come out. Because people are
alone, they’re isolated, they’re desperate
for that connection to nature. People
have been locked inside, they’ve missed
loved ones, they want connections, and
I feel like it’s a really opportune time
for it to have come out. It’s the time that
everyone wants to think about their
well-being and how to improve and
their connection with human beings
and the wider world.”
12 • AUGUST 2020

Everyone Wants to Know …
BN: Which stones can help us cope with
stress in these anxiety-ridden—and very often
tech-overloaded—times?
CW: I’ve got my black tourmaline here on my desk
by my computer, and shungite is the same—that’s
another black stone that kind of absorbs your own
stress as well as the electromagnetic stress from your
devices. I think we can all get overwhelmed by that.
I know how I feel when I scroll through social media.
We all do it for work, but the panic actually upsets
me a bit. The black tourmaline gives you a bit of
clarity and perspective, and it’s going to take all that
negativity and get it away from you and act as a sort
of buffer to bounce all of that out.
Some people seem to suck your energy away, so it’s
like a filter for it, too. As I said in the book, it chucks
out anything that you haven’t really invited in. So it
can protect you in that way.
BN: You write about using agate—which occur
in a range of earthy colors—to revive plants
and possibly revitalize your garden. How has
that worked?
CW: My garden is blooming! And I have to say I just
love moss agate. If I ever have a difficult meeting or a
difficult day, or I have to do something that I’m nervous
about, I find I always get drawn to my big pair of moss
agate disc earrings. They’re the ones I go to. I always
wear them. And they do the trick. I feel better prepared
and more confident. They’re my
familiar friends to go with me.
Again, I’m just trying to have a different response to
a familiar mindset when you want to do something.
It’s going to help put a new default set button on that
mindset that takes you back to the addictive patterns.
Maybe shove it on top of the fridge, and then every time
you look at it, you think, hold on a minute. This is the
intention: Get near the amethyst, step away from the
peanut butter. And use it in that way. A lot of people
put amethyst in their bedroom, too, under their pillows
to soothe an overactive mind and leave space for more
positive things to come into your head and maybe more
creative things.
BN: So various stones placed strategically
throughout our homes—especially during
lockdowns—can change our minds and
thus change our lives?
CW: Yes. They make you think of the wider world—
which, when you’ve been locked inside, is so important—that
the earth perseveres, that there is a sense of
permanence. I think all our anxiety levels have shot up.
If you just look at a stone and think, “we will persevere,
we will survive,” you can use these stones as a comfort.
If you’re feeling more relaxed, your cortisol levels drop,
you feel calmer. And mindfulness has evidence-based
benefits, and that can have a knock-on effect. You feel
emotionally calm and you’re not making decisions based
on panic and fear. You’ll make better decisions—and
that’s a better way to live your life.
Photos: adobestock.com
BN: How can we use purple
amethyst to calm or contain
emotional eating?
CW: I’m very good at helping people
have a sense of boundary and
containment. I spent time with this
holistic health professional named
Michael Skipwith. He works with a
lot of severe trauma patients with
post-traumatic stress disorder after
combat in war. He said he really uses
it as one of his tools to help people
when their body and psyche have
been fragmented. It’s literally having
something to hold onto and sort of
believe in. It helps with their sense
of structure and in clearing trauma.
AUGUST 2020 • 13

HOT BUYS * ❶
❷
❶ Pure Alchemy ❷ Multi-Layer
Super greens are Skin Protection
infused with a full Awaken, replenish,
spectrum of vitamins and fortify your skin
and minerals in Root’d with For the Biome Shield
Multivitamin Fizzy Health Face Serum. Nature’s
Drinks (Women’s, Men’s, & strongest CO 2
-extracted
Prenatal). When mixed active compounds help
in liquid, the chemistry defend skin from environmental
gives you an absorption
stress and
boost. Formulated by blue light for a cleaner,
nutritionists, these smoother complexion.
handy sticks are packed Astaxanthin delivers
with probiotics, electrolytes,
strong free-radical
and essential defense. And wild-
vitamins and minerals harvested rosehip
in bioavailable forms. seed oil penetrates
There are no GMOs, skin’s deepest layers,
added sugar, or synthetic
accelerating toning,
fillers.
renewal, and
hydration.
new & notable
Enhance Your Wellness
From artisan grain-free pasta to super greens multivitamins, discover the
latest ways to feel and look great.
❸ Go a Little Nutty
Meet the newest
additions to Once Again’s
line of awesome nut
butters: Sunflower Hemp
Butter and Maple Almond
Butter. The first is made
with organic hemp oil
and organically grown
sunflower seeds, roasted
and milled for an ultra
creamy texture. It’s
gluten-free, non-GMO
verified, and vegan.
The second is a lovely
sweet butter featuring
dry-roasted, milled
almonds, pure maple
sugar, and natural
vanilla flavor.
❸
❺
❹ A Pasta Everyone
Can Enjoy
Jovial Foods Cassava Flour
Pastas are crafted in Italy
by artisan pasta makers
using the same family
traditions for over a
century. Made with
cassava flour, a nutty,
starchy root vegetable
(also called yuca), this
line of pastas cook up
firm and are free from
gluten, grains, the top
8 allergens, legumes,
gums, and lectin. It's
also Paleo-friendly,
kosher, and non-GMO.
❹
❺ Everything Is
Coming Up Rosehips
Did you know rosehips
are one of nature’s best
immunity boosters?
They have 25–40
times more vitamin C
by weight than citrus
fruits. Now you can
easily enjoy them with
NADI Wild Rosehip juices
(Grape, Original, and
Pomegranate). Rosehips
have a delicate floral
taste with a touch
of tartness. (Think
elderberry, hibiscus,
blackberries, blueberries,
and plums). The juices
have no sugar added
and are non-GMO
and organic.

CHECK OUT *
If you’ve been searching for ways to
improve your immunity, you’ve probably
heard about beta-glucans, a type of fiber
found in the cell walls of foods such as
cereal grains, mushrooms, yeast, and
seaweed. Dozens of studies suggest
that different kinds of beta-glucans
can lower cholesterol and triglycerides,
decrease blood pressure, reduce
inflammation, improve insulin
resistance, protect against diabetes,
and reduce the risk of cancer.
Beta-Glucans Activate Immune Cells
What’s especially important right
now—beta-glucans are one of the
best-studied immune supplements on
the market, and may protect against
viral, bacterial, and other infections.
They’re thought to work by activating
immune cells, enhancing the function
of natural killer cells and white blood
cells that engulf and consume foreign
16 • AUGUST 2020
guide to cutting-edge supplements
Beta-Glucans:
What You Need to Know
These biologically active compounds have multiple—often
profound—health benefits, including immune protection.
BY LISA TURNER
invaders, and improving the
body’s potential to defend
against invading
viruses, bacteria, and
other pathogens.
Beta-glucans
are especially
important in the
management and
prevention of respiratory
tract infections,
and can support the
body’s natural immune
response in times of stress and
increased susceptibility to infection.
In a study from the journal Nutrients
of moderately to highly stressed
participants, those who received either
250 mg or 500 mg of beta-glucans
reported fewer upper respiratory tract
infection symptoms, better overall
health, increased vigor, and decreased
tension, fatigue, and confusion.
Best Food Sources
You’ll find naturally
occurring beta-glucans
in several foods,
including grains,
mushrooms, and
yeast. Barley and
oats have the highest
beta-glucan levels
of cereal grains;
other grains, including
wheat, rice, and rye,
contain lower amounts.
Mushrooms—especially reishi,
shiitake, maitake, and chaga—are rich
in beta-glucans. Other sources include
Saccharomyces cerevisiae yeast (nutritional
and baker’s yeast) and some types of
seaweeds, especially Laminaria sp., a group
of brown algae commonly known as kelp.
Beta-Glucan Supplements:
What to Look for
It’s difficult, however, to get beneficial
amounts of beta-glucans from food,
especially the types known for immune
support. To really increase your infection
protection, choose a well-formulated
supplement. Beta-glucans vary in
structure, which impacts their biological
activity. In studies, beta 1,3/1,6 glucan
products have the most significant
immunological benefit and offer the
best protection against bacterial and
viral infections. And the source is
important. Beta 1,3/1,6 glucan derived
from S. cerevisiae yeast is the most studied
form for immune support, and has been
shown to protect against pathogens and
significantly reduce infections.
Photo: adobestock.com

What Are Alpha-Glucans?
In addition to beta-glucans, mushrooms
also contain alpha-glucans, which
may also improve immunity. In fact,
mushroom-derived glucans have
been licensed as successful immunemodulating
and cancer-preventive
drugs in Japan since 1983.
One mushroom-derived compound
in particular—active hexose correlated
compound, or AHCC—is an alphaglucan-rich
proprietary extract that has
a broad range of effects on the immune
system. For the best protection, look for
a beta-glucan supplement labeled “beta
glucan 1,3/1,6” or “beta 1, 3-D glucan,”
or choose AHCC or a beta- glucan-rich
mushroom supplement.
Doctor’s Best
EpiCor
Immune
Health
Basics with
Wellmune
NOW
Extra-Strength
Beta-Glucans
Discover Branded Beta-Glucan Ingredients
When you shop for beta-glucan supplements, you’ll notice that some formulas tout a proprietary type of beta-glucans on
the label. These are branded, science-backed ingredients that can be found in a variety of products. There are two standouts:
EpiCor and Wellmune. Here’s what makes them unique:
Created using a proprietary fermentation process, EpiCor is a whole-food yeast fermentate composed of dozens of
compounds and metabolites (including beta-glucans) that work together to strengthen the immune system. Published
clinical studies show that EpiCor enhances human immune response in a number of ways, including increasing NK
cell activation, boosting B-cell activity, and enhancing secretory IgA, a key antibody in your saliva. Additional research
demonstrates that EpiCor helps bolster your immune armor by increasing antioxidant power in as little as two hours.
For a complete list of EpiCor research, visit epicorimmune.com.
Photo: adobestock.com
Wellmune WGP is a proprietary extract from baker’s yeast that is rich in immune-supportive beta-glucans. It has been
heavily researched and shown to reduce the signs, symptoms, frequency, and duration of upper respiratory infections.
In a study from Journal of Dietary Supplements involving marathon runners (who experience increased infections after
super-long runs), Wellmune WGP significantly reduced symptoms of upper respiratory tract infection (sore throat, stuffy
nose, etc.) among test subjects. Go to wellmune.com to learn more and view research on the remedy.
AUGUST 2020 • 17

NATURAL REMEDY *
Leading physicians and scientists on the
front lines of the COVID-19 pandemic
have uncovered a strong link between
the virus and cardiovascular disease.
This emerging theory explains, in part,
why people with pre-existing high blood
pressure and diabetes are at greater
risk of developing severe complications
from COVID-19.
It’s thought that the virus enters the
body through the respiratory passages
and possibly the eyes. Since the virus
attacks the ACE2 enzyme receptor,
it then sets into motion a cascade of
18 • AUGUST 2020
holistic strategies to help you feel better
Can Improving Heart
Health Reduce COVID Risk?
Strengthening your cardiovascular system is never a bad thing,
but it may be more important now than ever.
BY JEANETTE RYAN, DC, IFMCP
inflammatory reactions. Ultimately,
it is the oxidative stress of this cascade
that causes hypercoagulation and blood
clots. These blood clots then cause damage
everywhere there are small capillary
beds: in the brain, lungs, kidneys, toes,
and even the blood vessels themselves.
The blood vessels and the heart have a
thin lining of cells, called endothelial
cells, that release a clotting factor called
Von Willebrand’s Factor (VWF), which
has been shown to be wildly elevated in
severe COVID-19 cases. Interestingly,
people with blood type O have less VWF.
5 Ways to Boost Your Heart
Health & Immunity
1. Increase NO: One of the best things
you can do for your immune system
is to increase nitric oxide (NO), which
helps protect endothelial cells. NO can
be increased through specific breathing
exercises. These entail nasal breathing
only, and humming through the exhale
so the front of the face vibrates, and then
slowly inhaling through the nose. For
more detailed information, see The Oxygen
Advantage: The Simple, Scientifically
Proven Breathing Techniques for a
Photo: adobestock.com

NATURAL REMEDY
Healthier, Slimmer, Faster, and Fitter
You by Patrick McKeown. This exercise
fits nicely into a meditation practice,
5–10 minutes morning and night. Beets
and beet juice have also been shown to
help boost NO levels.
❷ Mind Your Minerals: Make sure your
antioxidant enzymes are supplied with
the minerals they need—notably zinc,
selenium, copper, manganese, and iron.
Hemp, pumpkin, sesame, and other
seeds contain significant amounts of
zinc. Raw cashews do, as well. A cozy
pot of lentil soup will also do the trick
(just remember to soak the lentils first).
And eat two raw Brazil nuts every day
if you’re not allergic. That will give you
approximately 200 mcg of selenium,
which is the recommended daily
amount. Copper, manganese, and iron
are found in nuts, seeds, legumes, and
leafy greens. Or you can try a quality
multimineral supplement.
Quercetin & Zinc
Zinc has been found to inhibit the
enzyme that the COVID-19 virus uses to
replicate itself. Very little zinc is stored
in the body, so we need to consume it
at low levels on a regular basis. I usually
recommend 15 mg per day.
The challenge with zinc is that it is an ion, so it needs
help getting inside your cells. The various chelated forms
(e.g., picolinate, gluconate, arginate, glycinate) are better
20 • AUGUST 2020
absorbed than plain zinc ions. But quercetin can also help.
There is a tiny channel in the cell wall, called an ionophore,
that transports zinc into the cell. Quercetin a good ionophore
for zinc. Depending on your size, you could take up to two
500 mg capsules three times per day with meals. Adjust
downwards from there. For example, I’m currently taking
one 500 mg capsule twice per day on an empty stomach.
Food sources of quercetin include watercress, cilantro,
radicchio, asparagus, onions, elderberry, cranberry, blueberry,
blackberry, and apples.
❸Combat Quarantine
Fatigue. Maintaining
your psychological
and spiritual well-being
throughout this difficult
time is a key to going
the distance. Quarantine
fatigue is real. Nurture
your happiness with
this free course by Yale
University on the Science of Well-Being:
coursera.org/learn/the-science-of-well-being.
❹ Take NAC. N-acetyl-L-cysteine (NAC)
is a precursor to reduced glutathione,
a major factor in reducing the vascular
damage caused by the virus through
oxidative stress. Also, NAC helps
clear thick mucus
from the lungs.
I recommend taking 600 mg NAC along
with 200–400mg of S-acetyl-L-glutathione
or liposomal glutathione. These can be
taken together in the morning on an
empty stomach.
❺ Try a Pulse Oximeter. When
should you go to the hospital
if you are ill? Since only
an estimated 30 percent
of COVID-19 patients
run fevers, one way of
knowing is by using a
pulse oximeter, a device
for your fingertip that
tells you the percentage
of oxygen in your blood.
Generally, a reading below
95 is the time to seek medical
attention. This will help reduce the
number of people who are waiting until
it’s already too late, and instead get you
to help with a greater fighting chance.
Eidon Ionic
Minerals
Multiple
Mineral
Life Extension
N-Acetyl-
L-Cysteine
Suja Organic
Cold-Pressed
Sweet Beets
Photo: adobestock.com

0737870-123310

ASK THE NATUROPATHIC DOCTOR *
answers to your health questions
Why Am I Always Tired?
A little investigative work can help pinpoint why you’re
constantly fatigued—and what you can do about it.
BY EMILY KANE, ND, LAC
QI feel tired a lot.
I just don’t have
the energy to
accomplish what seems
like a normal amount
of work, errands, and
a little play in my
day. What’s wrong
with me?
Lack of energy is a very
common concern and has
many possible origins.
Likely it’s a combination
of a few different things,
so let’s go over the basics
to start. It’s important to
rule out (test for) anemia
and low thyroid function.
Anemia
Menstruating women
who bleed heavily (more
than 3–4 super tampons
a day for more than 4–5
days a month) may not
be replacing red blood
cell loss, and therefore can’t deliver
oxygen optimally to the brain, heart,
and large muscles. Anemia absolutely
causes fatigue, and usually a feeling of
being cold. An inexpensive blood test
(CBC, or complete blood count) can
quickly show if anemia is the problem.
Thyroid
Another major contributor to low energy
is hypothyroidism, or low thyroid
function, which has become rampant in
the past 20–25 years. Thyroid problems
used to be quite rare, but because of the
enormous burden of new chemicals and
plastics on the planet, our bodies are
constantly working against “foreign”
substances in our air, water, and soil.
We can, and will, adapt, but evolution is
the long game. It’s trickier short-term.
The only solution to current levels of
pollution is to do your very best with
the fundamentals of maintaining good
health whenever you can.
If your fatigue is linked to low thyroid
function, you may be able to turn it
around without medicine. The screening
test is TSH—thyroid stimulating
hormone, which is made in the brain.
A TSH reading over 5 signals that you
may not be making enough of the
hormone thyroxine. Thyroxine acts
like a gas pedal in your body. When
you need to rev up, get warmer, get
your digestion going, get your heart
pumping, the thyroid gland should
produce thyroxine. And every cell
in the body has receptors for thyroxine.
Photo: adobestock.com
22 • AUGUST 2020

Photo: adobestock.com
What About Coffee?
Coffee is probably the most common
substance people turn to when they’re
feeling drained. And it’s not the worst
thing in the world if used intelligently.
It can help your brain and motor reflexes
short-term. Some studies have shown
that moderate coffee drinking promotes
cognitive function and longevity. People can
lead healthy, productive lives and be coffee
drinkers—but coffee is not the secret sauce!
Coffee is a potent vasoconstrictor, which means it
causes blood vessels, especially smaller ones, to clamp
down and reduce blood flow temporarily. Most migraines
are caused by too much blood going to the head,
which is why people get bad headaches when they
quit coffee. This is one reason why it’s wise not
to start. If you have a cup a few times a month at a
special café, that’s fine. But for daily consumption,
go for hot lemon water in the morning instead.
Sometimes the thyroid gland gets
clogged up and just can’t pump out
enough thyroxine. Sometimes we don’t
have enough of the building block (iodine)
in our diets. Many people with low
thyroid function actually have an autoimmune
disease that causes the body to
start attacking the thyroid gland. Work
with a healthcare provider
to sort this all out.
Beware the medical
professional who just
wants to give you a
prescription (or in the
case of overactive
thyroid, irradiate and
kill the gland) right off
the bat. Don’t be too
hasty! Get a second
opinion. Drugs and/or
surgery should be your last resort.
Healthy Energy Boosts
Nutritional supplements—including
iron, herbal nervines, and digestive
enzymes—can be helpful in resolving
fatigue. Because of our indoor lifestyle,
did you know ...
If you rule out anemia
and low thyroid, other
potential causes of fatigue
include low blood pressure
(POTS), low adrenal
function (Addison’s),
and poor sleep.
most of us are deficient in vitamin D 3
,
vitamin K, and melatonin. Unless
you drink a lot of fresh orange juice
or use a lot of fresh lemon juice, you’re
probably not getting enough vitamin C
either. It’s the basic nutrient required
for all tissue repair, and it’s also
crucial for balancing sympathetic
and parasympathetic
nervous system
responses (fight or
flight versus calm).
Lifestyle adjustments
are also crucial
when fighting fatigue.
Bodies need to move.
Take a walk. Take the
stairs. Dance around
the living room. Just
do it. And while you’re
moving, stay well-hydrated. Dry tissues
are more easily damaged, less resilient,
and literally less energetic—less
oxygenating blood flows through
dry tissues. Start the morning
with a big glass of water (room
temperature or warm), and keep
going. Drink water
between meals and
during exercise. Keep
track. Have a few
favorite glass or
stainless water
bottles and fill them
daily. I like to fill my
water bottles with tap
water in the evening
before I go to bed, then
leave the lid off overnight
so the city chlorine can out-gas.
Speaking of water, one of my
favorite health-promoting, self-care
activities is cold water walking. Run
cold water into the tub ankle deep while
dry-brushing your whole body. Then
walk in place in the tub for 60 seconds
(you can start with 30 seconds—or if
this doesn’t appeal, just rinse with cold
water after every shower or bath). Now
that I’m brave and have been cold-water
walking in the morning for years, I sit
down and splash my belly and low back,
then kneel and put my forearms in the
cold water. Who needs coffee after a
cold dip first thing in the morning?
Finally, I can’t emphasize enough
the importance of making good food
choices all the time. In general, you
want your diet to promote tissue
healing, and not inflammation. The
basics of an anti-inflammatory diet are
well known—mostly veggies, fish not
red meat, good olive oil (raw or gently
heated), no deep-fried anything, and
whole grains such as rice, quinoa, and
barley. Avoid processed foods like the
plague (just say no to chips, cookies,
and crackers). Snack on nuts, carrot
sticks, sliced apples, and celery instead.
Choose your food wisely—it can
make all the difference.
+
Now is the time to
contact a licensed
naturopathic doctor with
telemedicine.
Find an ND today
at naturemed.org/
find-an-nd/.
AUGUST 2020 • 23

NATURAL BEAUTY *
Hair oils are treatments that improve
the condition of your hair. Their
molecules absorb into the hair and
scalp, moisturizing with essential fatty
acids that help prevent split ends and
breakage. If your hair is damaged or
dry, coat your hair with oil from scalp
to ends, leave on for at least 20 minutes,
24 • AUGUST 2020
pure ingredients for skin & body
Oils and Serums for
Hair Repair
Whether you’re trying to repair damage from coloring your hair
at home, looking to mend parched ends, or just want to de-frizz
from summer mugginess, there’s an oil or serum for you.
BY SHERRIE STRAUSFOGEL
then wash out. Thicker oil may require
two shampoos. You can also use just a
few drops on wet or dry hair to smooth,
tame dry ends, and add shine.
Although most hair serums
include oils in their formulas, they
are usually lighter and coat the hair
rather than sinking into the strands.
Serums add ingredients that help
smooth, protect against humidity, and
enhance shine. They work best when
you apply them to wet hair prior to
styling. Many serums are formulated
to protect hair from sun, pollutants,
and heat styling tools.
Choose your hair oil or oil-packed
serum based on the condition and
texture of your hair:
*
*
*
*
*
*
AVOCADO and MORINGA OILS
are especially light and ideal for
fine hair that can lose volume.
Apply them sparingly, focusing
on the ends up to the middle
portion of your hair, avoiding
the scalp so as not to weigh hair
down or make it look oily.
ARGAN OIL smooths, removes
frizz and flyaways, and adds shine
to thick, curly, or extra-dry hair.
BLACK CASTOR OIL increases blood
flow to the scalp to promote faster
hair growth and thicker strands.
COCONUT OIL is creamy and
replenishes moisture while
also boosting shine and adding
definition to curly hair.
MARULA OIL has a light texture,
but it’s packed with nourishing
vitamins, anti-aging amino acids,
and moisturizing fatty acids to
restore hair that’s been colored
or chemically treated.
JOJOBA and MACADAMIA OILS
add hydration and protect hair
strands. These oils are ideal for
all hair types.
Photo: adobestock.com

❹
❺
❶
❸
❷
❶Get back to the roots of healthy hair
with Shea Terra Egyptian Black Castor Hair Oil.
This pure, cold-pressed, syrupy oil helps
soothe the scalp, strengthen hair, and
increase hair growth. It can be used as
a deep conditioning or a leave-in treatment.
Although it may require a few
shampoos, slather the oil all over your
scalp, hair, and even eyebrows to promote
faster growth and thicker strands.
❷ Swap frizz for shine with John Masters
Organics 100% Argan Oil. This pure, organic,
lightweight oil hydrates, repairs split
ends, and tames frizz. Argan oil is
packed with antioxidant vitamin E and
omega-6 fatty acids. Smooth one or
two drops of this concentrated oil from
roots to ends. Mix a few drops with
leave-in conditioner or hair mask. Use
it on your face and body, too, as it is
gentle on sensitive skin.
❸ Manage your messy mane with
Kinky-Curly Perfectly Polished Nourishing Hair
Oil. This rich blend of argan, apricot
kernel, Abyssinian seed, and wheat
germ oils hydrates, protects, and
boosts glossiness. Use it for a hot oil
treatment, pre-shampoo, scalp massage,
and as a finishing aid on dry hair.
❹Heal your hair with Giovanni 2Chic
Repairing Super Potion Hair Oil Serum.
Damaged or overprocessed hair will
soak up this finishing serum, which
strengthens and tames hair with
blackberry extract and coconut oil. Say
goodbye to frizz and flyaways and hello
to shine. Argan and macadamia oils,
shea butter, and keratin help prevent
breakage and split ends.
Fortify curly hair with Ouidad Bye-Bye
Breakage Strengthening + Thickening Serum.
This treatment rebalances the scalp’s
pH to help promote hair growth. The
light formula is infused with jojoba oil,
niacinamide, hyaluronic acid, amino
acid-rich plant collagen, and Irish moss
to provide essential nutrients to the scalp
to help reduce breakage, encourage
healthier hair growth, and reduce
excessive shedding. Rose hip, bamboo
shoot extract, burdock, and chamomile
promote volume and thickness.
AUGUST 2020 • 25

26 • AUGUST 2020

PACK UP THE
FUN WITH
Healthy
KIDS’ LUNCHES
Liven up your
midday meal
with these
delicious,
healthy, and
kid-friendly
recipes.
BY KIMBERLY LORD STEWART
It’s not always easy to come up
with creative lunch ideas for
kids. Too often, we fall back
on the time-honored PB&J
or mystery-meat nuggets. So if
you’re looking to spice up your
children’s noontime nosh, check
out this selection of good—and
good-for-you—recipes. Whether
they’re headed back to school or
just into the next room, your kids
will thank you!
Photoraphy: Pornchai Mittongtare | Styling: Robin Turk | Food Stylist: Claire Stancer
AUGUST 2020 • 27

Macaroni Pizza
Makes 16 mini pizzas
Muffin tins make the ideal container for
a pizza-flavored mac and cheese. Pasta is
packed with protein already, but when you
add in cottage cheese, mozzarella, and eggs,
you’ve got a protein-rich lunch that will get
your kids through the afternoon.
1½ cups small macaroni (any kind will do,
wheat, lentil, rice, or bean)
1 cup marinara sauce
2 cups grated mozzarella, divided
1½ cups cottage cheese
4 eggs
4 Tbs. grated Parmesan cheese
Hefty pinch of salt and pepper
16 pepperoni or salami rounds
Apple, Oat, and Yellow Squash
Pancakes
Makes 24 pancakes
For kids who like to eat breakfast all day,
look no further than these silver dollarsized
morsels. Serve these high-fiber
pancakes with a tub of applesauce or a bit
of maple syrup for dipping. Gluten-free,
Makes 2 dozen.
1½ cups gluten-free oat flour
1 cup rolled gluten-free oats
2 tsp. baking powder
½ tsp. cinnamon
1 tsp. vanilla
4 eggs, whisked
1 cup milk of your choice
1 large apple, grated (don’t peel)
1 small yellow summer
squash, grated
Cooking oil for the pan
1. Preheat non-stick skillet or griddle to
medium-high heat. Mix dry ingredients
in bowl. Add vanilla, eggs, and milk.
Stir well.
2. Add apple and squash, and stir into
batter and until well combined.
3. Oil pan, and drop 2 Tbs. of batter on the
hot skillet for each pancake. When edges
are cooked and the center bubbles, flip
pancake, and cook until done. Repeat
with remaining batter. Pancake may be
stored in refrigerator up to 5 days.
Per serving: 70 cal; 3g prot; 2g total fat
(0.5 sat fat); 10g carb; 30mg chol; 55mg sod;
1g fiber; 2g sugar
1. Preheat oven to 350°F. Cook pasta according
to package directions until al dente.
Drain, place in a bowl, and stir in marinara
sauce. Let cool 10 minutes.
2. Stir in 1½ cup grated mozzarella. Blend
cottage cheese, eggs, Parmesan, salt, and
pepper in blender or food processor until
smooth
3. Line cups of two 8-cup muffin pans with
two paper liners each. Place pepperoni or
salami in the bottom of each liner. Fill cups
half full of macaroni mixture. Carefully
pour cottage cheese and eggs over macaroni
to fill in gaps. Top with the remaining
mozzarella cheese.
4. Bake 20 minutes, until egg is set and tops
are puffed and golden brown. Mini pizzas
will keep in refrigerator up to 5 days.
Per serving: 140 cal; 8g prot; 5g total fat
(2 sat fat); 14g carb; 50mg chol; 320mg sod;
0g fiber; 5g sugar
28 • AUGUST 2020

Chicken and Edamame Onigiri
Makes 12
These Japanese rice snacks are perfect for the adventurous
eater in your home. Traditional recipes call for rolling the balls
or forming a flat cake in a triangle shape, then adding a filling to
the center of the rice cake. This recipe simplifies the process by
mixing up the filling with the rice.
1 cup short grain rice
1 cup cooked chicken
1 cup shelled frozen edamame
4 green onions, trimmed of upper green stalks
2 Tbs. cooking oil
Japanese rice seasoning (sesame, salt and seaweed blend)
Soy sauce for serving
1. Cook rice according to package directions. Transfer to bowl. Place
chicken, edamame, and onions in food processor, and pulse until
finely minced.
2. Heat skillet to medium high, add oil. Sauté chicken-edamame
mixture 5–8 minutes, until onions are soft. Stir chicken mixture
into rice.
3. Wet your hands with water, and form mixture into 12 tightly
packed triangle-shaped rice cakes. Roll half in rice seasoning, and
place in a flat container. (Alternately, pack rice with a small round
ice cream scoop, place in flat container, and sprinkle tops with
the rice seasoning.) Refrigerate until ready to eat or pack. Serve
with soy sauce for dipping.
Per serving: 110 cal; 6g prot; 3.5g total fat (0 sat fat); 14g carb; 10mg chol;
30mg sod; 1g fiber; 1g sugar
Tutti-Frutti Veggie Dippy
Serves 8
Kids love anything that is good for dipping. This whipped-cream cheese blend of strawberries, pineapple,
cucumber, and spinach is perfect for dipping sugar snap peas, celery, grapes, carrots, and crackers.
8 oz. whipped cream cheese
2 Tbs. pineapple juice, reserved from the canned pineapple
½ cup each finely diced strawberries, cucumber, canned pineapple
½ cup minced baby spinach
1. Gently fold all ingredients into cream cheese. Spoon into serving container and serve with vegetables,
fruit, and crackers. Or use it as a sandwich filling (see sidebar)
Per serving: 120 cal; 2g prot; 10g total fat (6 sat fat); 6g carb; 30mg chol; 90mg sod; 0g fiber; 4g sugar
AUGUST 2020 • 29

Bento Box Ideas
Japanese-style bento lunchbox containers are all the rage. They’re perfect for whatever type of eater you have. Say the kid
who wants his or her food in separate containers (let’s call them the food no-touchers) or the more adventurous ones who
like to try lots of new foods at the same time. Here are a few ideas to inspire.
The Lunchtime
Dragon Slayer:
Use a cocktail
stirrer or
Popsicle stick
as a skewer
(bamboo
skewers and
long toothpicks
are frowned
upon at school)
and fill with
squares of
whole grain
bread, turkey,
pickles, cherry
tomatoes, and
cheese.
Loco for Tacos:
Whole grain
tortilla chips
or tiny street
taco tortillas,
black beans,
shredded
lettuce,
cheese,
and salsa.
The Veg-Head:
Hummus,
pretzels, and
dehydrated
sugar snap
pea snacks.
World Traveler:
Asian dumplings,
Onigiri
(see recipe),
and snow
peas with soy
sauce and
sweet red
chili sauce for
dipping.
The Traditionalist:
Cut 2
pieces of white
whole-wheat
bread into
rounds, spread
with Tutti-Frutti
Veggie Dippy
(see recipe),
and add tops
for tasty tea
sandwiches.
Southern
Gourmet:
Cut whole
wheat waffles
into quarters
and spread
with maple
butter (soft
butter sweetened
with a
little maple
syrup). Add
shredded
chicken
and lettuce
to make a
chicken waffle
sandwich.
Mama Mia:
Macaroni Pizza
(see recipe)
and cocktail
stirrer-skewered
pearl
mozzarella balls
with cherry
tomatoes and
mozzarella
sticks.
Illustration: adobestock.com
30 • AUGUST 2020

Get the Ho Hum Out of School Lunches
We checked in with Rhian Allen, CEO/Founder of The Healthy Mommy, a healthy living program designed to show busy moms that
eating healthy can be easy and inexpensive. As a busy mom of two, she shares her school lunch ideas and her thoughts on why
what you put in that lunchbox is important to your child’s nutrition. “A school lunchbox that is packed with snacks, lunch, and an
after-school nutrient boost can potentially make up to 30–50 percent of your child’s daily food intake, so we want to make them
count,” she says.
MEAL PLAN FOR HEALTHY LUNCHES
Allen suggests making lunchbox planning a part of your weekly
meal planning. And if you’ve made something for dinner that
your kids love, consider packing it in their lunch. “Make a little
extra of certain meals you know your kids love, and then use it as
part of their lunch that week.”
Also, ask your kids what they want in their lunch and for
snacks. Within reason work with them on the purchasing and
preparation. “Getting your kids to help put it all together is not
just a helpful timesaver. If they’re involved, they will get excited
about eating their lunch,” Allen says. “Your kids may also surprise
you. They may prefer sandwiches over that stir fry or salad you
were planning to pack.”
FUN FINGER FOODS
Kids love anything they can eat with their hands. Forgo the forks
and spoons for small edibles that give kids the look and feel of
a special treat. Allen’s kids go for Lemon Coconut Bliss Balls, a
healthy concoction of almonds, coconut, and lemon rolled into
bite-sized morsels. On the savory side, cheesy broccoli bites are
a great way for your kids to get some vegetables and protein in
their lunch (see the recipe below).
Lastly, don’t forget to pack water along with other healthy
beverages. “If your kids don’t like to drink water, try adding berries
or other fruit in it to infuse it with added flavor and natural
sweetness,” Allen says.
Rhian Allen is the founder of Healthy Mommy, a program to educate moms about how they can make small changes to their life to become healthier and make
healthy choices for a healthy life for themselves and their family. For more information, visit thehealthymommy.com
Cheesy Broccoli Bites
Makes 16 bites
2 cups broccoli florets
2 free-range eggs
½ cup whole-wheat breadcrumbs
½ cup grated Parmesan
2 Tbs. coconut oil
1. Steam broccoli on stovetop or in
microwave 3 minutes, until bright
green. Allow to cool slightly.
2. In food processor, process steamed broccoli
into fine crumbs. Tip broccoli crumbs
into medium bowl with eggs, breadcrumbs,
and Parmesan, and stir well.
3. Using spoon, form mixture into 16 balls.
Heat half of oil in frying pan over medium
heat. Add half of bites to pan, and press
tops gently to flatten slightly. Cook 2–3
minutes per side until golden. Move to
paper towel and repeat with remaining
oil and bites. Store leftovers in airtight
container in fridge for up to 3 days.
Per serving: 45 cal; 2g prot; 3g total fat
(2 sat fat); 3g carb; 25mg chol; 60mg sod;
0g fiber; 0g sugar
AUGUST 2020 • 31

7 Easy Ways to
Make Your
Immune
System
Stronger
SIMPLE STRATEGIES OF HEALTHY LIVING ARE
VITAL FOR KEEPING THE BODY IN TIP-TOP SHAPE
TO DEFEND AGAINST ILLNESS. BY MELISSA DIANE SMITH
32 • AUGUST 2020

You’ll likely always remember
2020 as the year the COVID-19
coronavirus pandemic led to
a societal focus on external
hygiene—including social distancing
and frequent hand washing—to help
prevent spread of the illness. But have
you paid as much attention to internal
hygiene, practices that help optimize
your immune system to ward off disease
on its own?
It’s true that COVID-19 is a new virus
that no one, up until recently, had been
exposed to. However, we have to face
the fact that we can’t live in a world
free of cold and flu viruses, other
foreign invaders, toxins, and stressors.
No matter what we want to defend
ourselves against, building up our
immune systems is the key to fighting
off many different challenges.
Naturopathic physicians and other
holistic-oriented practitioners focus
on back-to-basics approaches—simple
things that can make a big difference—
to increase resistance. The practices that
follow aren’t complicated: They promote
health, which in turn supports the body’s
natural ability to heal and protect itself.
1
Load up on vegetables
The more vegetables—and more
varieties of vegetables—you eat, the
better it is for your immune system and
your health in general. Polyphenols,
naturally occurring compounds in
vegetables and fruits, help support
beneficial gut bacteria while inhibiting
harmful bacteria. This sets up an internal
environment that helps our immune
system function more efficiently. Other
veggie nutrients, such as beta-carotene
and vitamin C, help improve our immune
defenses in other ways. For example,
flavonoids, colorful polyphenols found
in vegetables, fruits, and herbs, upregulate
the body’s antiviral defenses while also
downregulating excessive inflammation
and immune overactivity, says Lise
Alschuler, ND, of the Center for
Integrative Medicine at the University
of Arizona.
AUGUST 2020 • 33

As a key strategy to help our immune
defenses, we should shoot for eating
7–10 servings of vegetables, fruits, and
herbs per day. According to researcher
and educator Peter D’Adamo, ND,
vegetables such as shallots, garlic, onions,
and leeks deserve special mention: they
contain substances called lectins that
almost act as targeted antibodies against
viral infections.
2Avoid eating sugary
foods
Consuming sugar suppresses the
immune system by destroying the
germ-killing ability of white blood cells
for up to five hours after ingestion. It
also interferes with transport of vitamin
C, one of the most important nutrients
for healthy immune function. Plus,
sugar is a source of empty calories—it
doesn’t provide any nutrients to help
the body fight off illness.
3Stay hydrated
Drinking enough water is just as
important for immunity as getting
enough sleep. Water is needed to keep
lymph fluid, a key component of healthy
immune function, flowing smoothly.
The mucous membranes that line our
nasal passages, lungs, and throat, which
are on the front lines of the body’s
defenses, cannot do their job well when a
person is dehydrated. Water is also needed
to allow the kidneys to flush out toxins
and the digestive tract to remove waste
from the body. So, drink more water!
4
Get some sleep
Lack of sleep depresses immunity
by preventing the body from producing
more cytokines to fight infection.
Sleep deprivation can make you
more susceptible to disease—
including new and advanced
respiratory diseases—and also
increase the time it takes to
recover from illness.
Adequate sleep—
generally
considered to
be between seven
and nine hours a
night—plays an
integral role in
immune function
because it positively
Photo: (this page and previous spread) adobestock.com
34 • AUGUST 2020

Fortify Your Body with Supportive Supplements
No matter how healthy our diets are, many of us still have trouble getting adequate—let alone optimal—amounts of
the nutrients necessary to build and support healthy immune systems. Supplements can help provide that extra boost.
For additional support, consider taking the following nutrients, either individually or in combination formulas.
Vitamin D—This fat-soluble
nutrient plays a powerful role
in immune health. It is a key
factor linking innate and
adaptive immunity; it enhances
the pathogen-fighting effects
of white blood cells; and it
decreases inflammation, which
helps promote appropriate
immune response. Low vitamin
D levels are associated with
an increased risk of upper
respiratory tract infections,
including influenza.
According to a 2019 review
of randomized control studies
of 11,321 people, supplementing
with vitamin D significantly
decreases the risk of respiratory
infections in people deficient
in this vitamin, and even lowers
infection risk in those with
adequate vitamin D levels.
The body makes vitamin D
when we are exposed to UV
rays from sunlight. If you
don’t get much exposure to
the sun—or if you want
extra assurance—consider
supplements of vitamin D 3
.
A dosage between 1,000 IU
and 4,000 IU daily is sufficient
for most people. But individuals
with serious deficiencies may
need more.
Zinc—This trace mineral is
needed for immune cell development
and communication.
A deficiency in this nutrient
affects your immune system’s
ability to function properly,
resulting in an increased risk
of infection and disease.
Oral zinc supplementation
reduces the incidence rate of
acute respiratory infections
by 35 percent, shortens the
duration of flu-like symptoms
by approximately two days, and
improves the rate of recovery.
Foods high in zinc include
lamb, beef, dark-meat chicken,
pork, nuts, seeds such as
pumpkin and hemp seeds,
and mushrooms. Typical
supplemental dosages range
from 15–50 mg daily.
Vitamin C—A powerful
antioxidant and cofactor for
enzymatic processes that are
crucial for healthy immunity,
vitamin C is short-lived in the
body, and prolonged infection
or stress depletes it faster.
Supplementing with vitamin
C has been shown to reduce
the duration and severity of
upper respiratory infections,
including the common cold.
A large review of 29 studies
of more than 11,000 people
demonstrated that regularly
supplementing with vitamin C
at an average dose of 1,000–
2,000 mg per day reduces the
duration of colds by 8 percent
in adults, by 14 percent in
children, and by up to 50
percent in individuals under
high physical stress, including
soldiers and marathon runners.
Additionally, high-dose intravenous
vitamin C treatment
has been shown to significantly
improve symptoms in people
with severe infection, including
sepsis and acute respiratory
distress syndrome resulting
from viral infections.
Foods rich in vitamin C
include broccoli, cauliflower,
kiwi, lemons, limes, orange
juice, kale, papaya, pepper
(red, green, or yellow), sweet
potato, strawberries, and
tomatoes. Many people take
supplements of 500–2,000 mg
per day, often in divided doses.
Aloe Juice—There’s a whole
other side to aloe you may not
know about. For example, did
you know aloe juice is a potent
immune booster, among other
things? A clinical study on Lily
of the Desert products with
Aloesorb showed a 16 percent
increase in white blood cell
counts over a placebo group.
Increasing the amount of white
blood cells helps to further
support a healthy immune
system. Follow label instructions
for dosage.
Combination Formulas—
These generally contain some
or all of the above nutrients
plus herbs such as olive leaf
extract, elderberry, echinacea,
and medicinal mushrooms. See
product examples to the right.
Note: Those with autoimmune
conditions or digestive
disorders may experience
uncomfortable symptoms
from multi-herb blends.
If you have this problem,
try a nutrient-based product
such as Carlson ACES + Zn.
Carlson ACES+Zn
Lily of the Desert
Aloe Vera Juice
Natural Factors
Anti-V Formula
Nature’s Plus Source of
Life Immune Booster
Sambucol Black
Elderberry Capsules
AUGUST 2020 • 35

impacts T cell function (an important
component of immune response). As a
key strategy to boost immunity, make it
a priority to get regular, sufficient sleep.
5Move your body
Moderate physical activity—even
something as simple as taking a walk—
boosts health and immunity in numerous
ways. It improves the flow of lymph
in our lymphatic system, which is the
circulatory system of our immunity.
Proper lymph flow transports immune
cells around the body, where they patrol
for foreign invaders; then, immune cells
come together in hubs of immune activity
called lymph nodes to fight infection.
36 • AUGUST 2020
If the flow of lymph becomes impaired
from lack of movement, this key part of
our immune surveillance and defenses
can become compromised.
DID INDUSTRIAL FOOD
SET US UP FOR COVID-19?
The 2020 coronavirus pandemic should bring global attention to the grave
risks inherent in our modern food system, says Kristin Lawless, author of
Formerly Known as Food: How the Industrial Food System is Changing Our
Minds, Bodies, and Culture. First, our industrial food system is decimating
the environment. Second, our nutrient-depleted and chemically saturated
processed-food supply is changing our bodies from the inside out, Lawless
wrote in an April 2020 article for the Organic Consumers Association.
Industrial farming has depleted our soil of nutrients. Without healthy
soil, we can’t have nutritious food to support healthy immune systems.
There also is emerging research that exposure to environmental chemicals
such as pesticides, BPA, and dioxins—which are used in the growing of
food ingredients and the packaging of food products—impair immune
function and leave people more vulnerable to infectious diseases.
People who suffer from a chronic disease such as diabetes, cardiovascular
disease, stroke, kidney disease, and various cancers, are particularly at risk.
Preliminary findings show that metabolic dysfunction, which occurs with
any of these diseases, can cause devastating complications from COVID-19.
According to Lawless, metabolic dysfunction has one primary source: our
highly processed, sugar-laden, nutrient-poor food supply.
6Reduce stress
When we are stressed, our immune
system’s ability to fight off foreign invaders
is impaired, making us more susceptible
to infections and illness. That’s why it’s
imperative that we find ways to lessen
our stress load. Whatever engages us
fully and takes us out of our head for a
while counts as relaxation. For some,
that might be exercise. For others, that
could be meditation, reading, listening
to music, talking to friends, engaging in
an absorbing hobby, cooking, walking, or
doing yoga or tai chi. Whatever works for
you should be an important part of your
immune-boosting program.
7Harness the healing
power of nature
There is a strong connection between
exposure to nature and immunological
health, according to Kurt Beil, ND, L Ac,
MPH, vice president of the New York
Association of Naturopathic Physicians.
Being in nature promotes the same
stress-reducing, health-enhancing effect
as meditating, says Beil. His advice is to
get outside, away from technology and
the news, and walk in a park, nature
preserve, or around the block. Or forest
bathe—go into the forest and be still—if
you can. There are phytoncides, germrepelling
and immune-boosting chemicals,
that come from natural substances
such as evergreen trees. If you’re stuck
inside, bring nature indoors by having
plants as well as pictures, calendars, and
screen savers that have nature scenes in
your home. These reminders of nature
also offer positive health effects, says Beil.
Photo: adobestock.com

Back-to-School
Essentials
ChildLife Essentials® offers a variety of supplements
developed by a pediatrician and formulated specifically
for use by infants and children beginning at age six
months. All ChildLife® products are made from
natural ingredients, are gluten-free, and do not
contain artificial colors, flavors, or sweeteners.
To support your children’s daily health, try our daily
maintenance recommendations: ChildLife®
Multi Vitamin (liquid or non-gummy gummies TM )
Liquid Vitamin C
Pure DHA
Vitamin D3
The combination of these vitamins will support your
child’s brain, bone, and immune health for life.*
Nutrition for Kids!
childlifenutrition.com | #moregood | @childlifeessentials
*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.

ASK THE NUTRITIONIST *
QMCT oil and coconut oil
seem alike in my mind. I’m
not sure how they differ and
which one to use. Do they
have the same benefits, and can they be
used interchangeably?
No, definitely not. While both can be
therapeutic for certain conditions,
there are key differences between
MCT and coconuts oils, and each has
unique benefits and uses. It’s important
to understand the pros and cons
of each to determine which oil is more
appropriate for you—or whether you
want to use them both.
Coconut oil is a historically used fat
in many tropical areas of the world,
and it has become popular among
many health-oriented shoppers in
recent years. It is considered the
richest food source of medium-chain
triglycerides (MCTs), also called
38 • AUGUST 2020
answers to your food questions
MCT Oil vs. Coconut Oil:
What’s the Difference?
Both have therapeutic health effects, but they aren’t the same.
BY MELISSA DIANE SMITH
medium-chain fatty acids, which are
primarily capric, caprylic, and lauric
acids. It also contains some long-chain
fatty acids, which aren’t as easy for
the body to digest.
The fact that coconut oil is listed as
a rich source of MCTs should have an
asterisk next to it, though. The highest
percentage of fatty acids in coconut oil
is from lauric acid. Even though lauric
acid is considered a medium-chain
fatty acid by chemists, it behaves
more like a long-chain fatty acid in
terms of digestion and absorption. For
this reason, many experts suggest that
coconut oil should not be considered
an MCT-rich oil. Lauric acid has notable
antimicrobial effects, but it doesn’t
have the easy-to-digest characteristics
of MCTs that encourage the body to
burn fat and provide quick energy.
MCTs, on the other hand, don’t
require the enzymes or bile acids
for digestion and absorption that
long-chain fatty acids require.
This allows MCTs to go straight to
your liver where they are either used
for immediate energy or turned into
ketones, compounds produced when
your liver breaks down a lot of fat.
MCT oil contains 100 percent MCTs,
compared with about 50 percent in
coconut oil. MCT oil is made by refining
coconut oil or palm oil to remove
other compounds and to concentrate
the MCTs naturally found in the oils.
The Benefits and Uses of MCT Oil
Research suggests that MCT oil may
help boost weight loss, metabolic functioning,
and energy production more
than other oils. As mentioned, your
Photo: adobestock.com

ody turns MCTs into alternative forms
of energy called ketones, which provide
your brain with energy, increase your
metabolic rate, and burn excess fat. Mark
Hyman, MD, author of Eat Fat, Get Thin,
calls MCT oil “the secret fat that makes
you thin.” He calls MCT oil a super fuel
for your cells that increases mental clarity
and boosts fat-burning.
MCTs can increase the number of
calories your body burns compared with
longer-chain fatty acids‚ and replacing
other dietary fats with MCT oil can
produce weight loss. One study found
that people saw more weight loss and
decreased body fat from consuming
MCT oil rather than olive oil. Other
studies suggest that MCT oil may
help you exercise longer and improve
your stamina.
Because of the rapid and simple
digestion of MCTs, MCT oil also may
help people who have malabsorption
issues. Some holistic-oriented medical
practitioners use MCTs as nutritional
therapy for reducing intestinal irritation
in patients with irritable bowel disease,
short bowel syndrome, or celiac disease,
or after gastrointestinal surgery.
The Benefits and Uses of Coconut Oil
Decades ago, coconut oil was avoided
because it is a saturated fat that people
in the Western world incorrectly
associated with heart disease. History
shows that coconut oil doesn’t appear
to increase cardiovascular disease, and
some clinical research also supports
this. In parts of the world, such as the
South Pacific islands and Papua New
Guinea, where coconuts are a dietary
staple, people have thrived eating
coconut oil for generations and have
very low rates of heart disease.
Lauric acid makes up about half of
the fatty acids in coconut oil. When
your body digests lauric acid, it forms
a substance called monolaurin. Both
lauric acid and monolaurin may kill
harmful pathogens, such as bacteria,
viruses, and fungi. Test-tube studies
show that these substances help wipe
out Staphylococcus aureus, which
causes staph infections, and the yeast
Candida albicans, a common source of
yeast infections in humans. Research
also shows that lauric acid has potent
inhibitory effects against Clostridium
difficile, often abbreviated C. diff,
a bacteria that affects the intestines
and is resistant to many antibiotics.
Monolaurin and lauric acid also have
the physiochemical property of being
able to destroy the membrane of lipidcoated
viruses, such as the virus that
causes COVID-19. Clinical trials using
coconut oil on COVID-19 patients
in hospitals in the Philippines are
underway as of this writing.
Unlike MCT oil, which should not be
used in cooking, coconut oil has a high
smoke point, meaning it stands up
well to heat and is good for stir-frying
and pan-frying. Coconut oil also is an
excellent substitute for butter in baking.
Coconut oil can be used topically
to improve the health and appearance
of skin and hair. Research shows that
when coconut oil is applied to skin, it
can improve the moisture content and
reduce the symptoms of eczema. When
applied to hair, coconut oil may soften
texture, protect against damage, and act
as a weak sunscreen, blocking about 20
percent of the sun’s UV rays.
Which Is Best?
Which of these oils is best for you to use
depends on the condition of your health
and your personal goals. If you want to
lose weight, especially if you’re following a
keto-type diet, supplementing with MCT
oil can ensure you’re getting enough fat
to stay in ketosis—the state in which
your body burns fat, rather than carbs,
for fuel. But even if you’re on a different
type of eating plan, MCT oil can help you
feel fuller, longer; help you feel more
mentally alert; and might even improve
endurance during exercise.
If you have a digestive disorder or
difficulty digesting and absorbing
fat—which is often characterized by
diarrhea, greasy stools, foul-smelling
stools, bloating, and gas—consider
supplementing with MCT oil to provide
an easy-to-digest source of fat that might
help reduce irritation in your intestines.
On the other hand, coconut oil is the
one to choose if you’re looking for a
versatile cooking oil that can also be used
therapeutically on the skin and hair.
It is an all-star in these areas. It’s also
possible that because of its high lauric
acid content, consuming raw coconut
oil is potentially beneficial for protecting
against—or combating—infections
MCT OIL VS. COCONUT OIL: A Quick Cheat Sheet
MCT OIL
A flavorless liquid nutritional supplement derived from
coconut or palm oil refined to isolate the MCTs
100 percent MCTs
Easy-to-absorb source of fats used to help with
weight loss and energy
Take by the spoonful, or add raw to smoothies,
salad dressings, sauces, coffee, or tea
COCONUT OIL
A food-based oil that is solid at room temperature
and tastes like coconut
Slightly more than 50 percent MCTs,
plus some long- and short-chain fatty acids
Good cooking oil and therapeutic skin and hair treatment
Use in cooking or baking, apply topically to skin
and hair, or heat to liquefy and take by the spoonful
or add to coffee or tea
AUGUST 2020 • 39

ASK THE NUTRITIONIST
Dr. Bronner’s
Ellyndale Organics Bulletproof Brain
Regenerative Organic Coconut Infusions
Octane Oil
Coconut Oil
caused by numerous pathogenic bugs,
including Candida albicans, bacteria,
and viruses. For the best health benefits
and the most nutrients, opt for organic,
unrefined virgin coconut oil.
Regardless of which one you choose,
be aware that taking too much MCT oil
or coconut oil can lead to stomach
discomfort, cramping, diarrhea, and
bloating. So, it’s a good idea to start
small (say, ½ Tbs. per day), see how your
body reacts, and increase as tolerated to
a maximum dose of 3–4 Tbs per day.
If you experience digestive distress
from supplementing with MCT oil,
consider trying another brand of the
40 • AUGUST 2020
product. Some people who experience
digestive trouble from MCT oil may react
to the proprietary blend of MCTs or to
the solvents used in the processing that
may not be in another brand. Popular
brands include Nutiva 100% Organic
Coconut MCT Oil and MCT powders;
Bulletproof Brain Octane Oil; and
hexane-free Garden of Life Dr. Formulated
100% Organic Coconut MCT Oil.
If you don’t like the taste of one
brand of coconut oil, try another. There
can be differences in flavor depending
on where the product is sourced and
how it is processed. Common brands
include Jarrow Formulas Extra Virgin,
Garden of Life
Dr. Formulated
MCT Oil
Nutiva Organic
MCT Powder
Cold Pressed Organic Coconut Oil; Viva
Naturals Extra Virgin Organic Coconut
Oil; Dr. Bronner’s Regenerative Organic
Coconut Oil; and Nature’s Way Extra
Virgin, Unrefined Coconut Oil.
Finally, whether you decide to
use MCT oil, coconut oil, or both in
your diet, understand that MCT oil
supplies no essential fatty acids (EFAs)
and coconut oil supplies a negligible
amount. As the name implies, EFAs are
essential for our health and well-being.
To avoid becoming deficient in EFAs,
eat plenty of cold-water fish, grass-fed
beef, omega-3-enriched eggs, hemp
seeds, and flaxseeds.
Photo: adobestock.com

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42 • AUGUST 2020 HEALTHY DISH *
recipe makeovers full of modern flavor
Cooking with Whole Fish
Up your grilling game this summer with this heart-healthy recipe.
BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC
Years ago, when I was struggling to come up with my own set of ethics when it
came to eating animals, I came across this passage: “If you’re used to preparing fish
that’s already been filleted, I highly recommend grilling a whole fish at least once.
It will give you an immediate sense of your food’s animal origins, and the flavors
and eating experience are somehow elevated. I can’t explain it, but you’ll know
what I mean when you try it.”
That passage was wise and prophetic. It addressed the very nature of our
relationship with the things that we eat. It suggested that by being more in touch
with the source of our food, we could deepen our relationship with that food,
enrich our experience of eating it, and perhaps even make more conscious choices
about what exactly to include and exclude from our diets.
It might not surprise you to learn that this passage was written by Chef
Jeannette Bessinger. And what she says is true. The process of grilling the whole fish
does somehow enhance the experience. Just give it a try, and you’ll see.
Notes from
the Clean
Food Coach:
Tips for choosing a good
grilling fish:
*
*
*
*
Choose a mild fish and make
sure it’s ultra-fresh. It should
smell clean, not at all fishy, and
the eyes should be clear, not
heavily clouded over. Plan to
buy it (or catch it) the same
day you cook it.
Ask if the fish seller has any
local catch in the back. Often
these are the best fish, but they
aren’t on display because people
generally ask for the more
expensive, imported choices.
To support more even grilling,
choose a few smaller fish (2–2.5
pounds, at least 2 inches thick)
rather than one large one.
Unless you know how to do it
yourself, ask that your fish be
gutted and scaled for you, with
the head and tail left intact.
You can use any uncooked fins,
tails, heads, and/or bones (cooked
or uncooked) or seafood shells
to make fragrant fish broth for
excellent fish soups and stews.
The easiest method is to place
everything in your slow cooker,
generously cover with cold water,
bring to a boil on the high setting,
then reduce to low without opening
the cover and cook 8 hours to
overnight. Strain out all solid
matter and refrigerate or freeze
the broth for future use.
Photo: adobestock.com

make it!
Whole Grilled Fish
Serves 6
You can use almost any fish you like, but red snapper works
particularly well. See “Notes from the Clean-Food Coach” for
more about how to choose and use your fish.
3 2-lb. whole fish, at least 2 inches thick in the middle, gutted
and scaled
Heat-stable vegetable oil, neutral flavor
3 tsp. sea salt
1½ tsp. cracked black pepper
6 cloves garlic or small shallots, smashed
1½ small lemons, cut into 9 wedges
Soaked toothpicks or small grill skewers
Chopped fresh herbs and additional lemon wedges, optional
for garnish
1. Scrub grill grate clean to help prevent sticking, and preheat grill
to medium high. If fish still has fins, remove with a sharp knife
and set aside to make fish broth, or discard.
2. Make a series of 3–4 diagonal slits across fleshy part of each
side of fish between tail and head. Cuts should be deep (to the
bone) to aid in more even cooking.
3. Lightly oil entire fish, including inside the cuts and in the belly
cavity. Coat each fish with 1 teaspoon salt and ½ teaspoon pepper
(or to taste), concentrating on cuts and cavities. Insert 2 garlic
cloves or shallots deep into the belly cavities of each fish.
4. Squeeze lemon wedges into belly cavities, and line them up
along the opening, skin sides out, about 3 per fish, to plug the
cavity opening. Use soaked barbecue skewers or toothpicks
to “pin” opening flaps together to keep pungents and lemon
securely inside.
5. Reduce grill temp to medium, and oil grate. Generously recoat
fish with oil and place on grill, belly side toward you, leaving
enough room behind it to roll over. Cover grill, and cook,
undisturbed, about 10 minutes (if fish is 2 inches thick in the
middle).
6. Gently roll fish backward with spatula to flip, close grill, and
cook 10 minutes more, until flesh flakes easily.
7. Use spatula to carefully work fish skin away from grill, and lift
whole fish onto plate. Garnish with fresh herbs, if using, and
generous lemon wedges to squeeze over all just before serving.
Be mindful of small bones when enjoying.
Per serving: 510 cal; 94g prot; 11g total fat (2g sat fat); 3g carb; 170mg
chol; 1450mg sod; 1g fiber; 1g sugar
Photo: adobestock.com
Featured
Ingredient:
Fish
Given how confusing and contradictory
health advice from the “experts” often
is, it’s refreshing to find a principle
upon which absolutely everyone agrees:
Eat fish!
Fish is a high-protein, low-calorie
food that provides a whole range of
health benefits, from the heart to
the brain. Fish high in omega-3s and
low in contaminants include wild
salmon from Alaska (fresh, frozen,
and canned), Atlantic mackerel and
herring, sardines, sablefish, anchovies,
and farmed oysters.
White-fleshed fish, on the other hand,
is loaded with vitamins and minerals
while being incredibly low in calories,
but it rarely contains a significant
amount of omega 3s. Almost all fish,
however—with the possible exception
of some farmed salmon—are naturally
low in pro-inflammatory omega-6s, and
that’s a very good thing.
The American Heart Association
recommends that we eat at least two
fish meals a week. This recommendation
is also included in the USDA’s dietary
guidelines. The nutrients found in seafood
help reduce risk of death by heart
attack and prevent a host of chronic
health problems and terminal illnesses.
Seafood cuts the risk for heart disease,
cancer, Alzheimer’s, stroke, diabetes,
and inflammatory diseases such as
rheumatoid arthritis, all of which
has been documented in dozens of
published studies.
Understand that when I’m waxing
on and on about the virtues of fish,
I’m not talking about “mystery fish
nuggets deep fried in recycled vegetable
oil” or some similar Frankenfood from
the local fast-food emporium. I’m
talking the real deal. Research shows
that more nutrients are retained in
fish that is baked or broiled, rather
than processed and/or fried.
(But you knew that, didn’t you?)
And to protect against viral and
germ contamination, handle
uncooked seafood with care, as
you would any meat or poultry.
AUGUST 2020 • 43

EATING 4 HEALTH *
Sounds pretty
important, right?
Lucky for us, some
of summer’s freshest
foods are packed with
this powerful nutrient.
Here are eight of the best
(all DVs are based on
January 2020 updated
recommendations of
90mg for adults):
44 • AUGUST 2020
foods & meals that heal
Get More Vitamin C
Here are 8 great sources of this key nutrient that aren’t oranges.
BY LISA TURNER
You may take vitamin C for granted—it’s one of those ho-hum nutrients most
of us forget about unless it’s winter, and you’re battling a cold. But this crucial
antioxidant plays a profound, year-round role in our health. Some of its most
important benefits:
Strong, healthy joints. Vitamin C regulates the synthesis of the structural
protein collagen, involved in building joint cartilage—especially important
during summer when hiking, biking, running, and other activities can take
a toll on joints. Studies also suggest that vitamin C improves healing of soft
tissue and tendon injuries.
Glowing skin. The role of vitamin C in collagen production, plus its powerful
antioxidant benefits, makes it essential for healthy, youthful skin. Studies
show that vitamin C helps diminish the appearance of fine lines and wrinkles,
protects skin from free-radical damage, and promotes faster wound healing.
Travel insurance. Your immune system can use some insurance before a summer
vacation. Vitamin C supports several components of the immune system, and
studies link deficiencies with impaired immunity and higher susceptibility
to infections. Plus, if you do get sick on your summer trip, vitamin C can ease
symptoms and shorten the duration of colds and respiratory tract infections.
A healthy heart. Summer heat, humidity, and exercise put stress on your
heart—keep yours strong with vitamin C. It’s linked with healthy cholesterol
levels and improved blood vessel health, and many studies show that a high
intake of vitamin C can reduce the risk of—and death from—heart disease.
Eye protection. Vitamin C supports the health of blood vessels in the eye and
protects against UV damage—especially important when you’re spending more
time in the sun. Additionally, studies suggest that vitamin C lowers the risk of
developing cataracts and, when taken with other essential nutrients, slows the
progression of age-related macular
degeneration (AMD) and loss of
visual acuity.
1Papayas
* One cup, cubed = 87 mg
* DV: 97 percent
Recipe Tips: Sprinkle cold papaya wedges
with chili powder and fresh lime juice; toss
papaya cubes with blackberries, baby
arugula, olive oil, and crumbled feta cheese;
purée papaya with pineapple cubes and
coconut milk for a tropical smoothie.
2
Yellow peppers
* One cup, chopped = 274 mg
* DV: 304 percent
Recipe Tips: Sauté yellow peppers, leeks,
and garlic, then purée with fresh basil
for a colorful alternative to tomato sauce;
grill halved yellow peppers then stuff with
quinoa, black beans, chopped tomatoes,
and avocado cubes; purée yellow peppers,
yellow tomatoes, green onions, cucumber,
and cilantro into a fresh, bright gazpacho.
3Broccoli
* One cup, cooked = 101mg
* DV: 112 percent
Recipe Tips: Cut broccoli into thin spears,
brush with olive oil, sprinkle with garlic
powder and cumin, and grill until tender;
simmer broccoli florets and yellow onions in
stock, then purée with coconut milk and chill
for a creamy soup; toss small broccoli florets
with baby spinach, shaved red cabbage,
grated carrots, and chopped strawberries,
and dress with a lemon-olive oil vinaigrette.
4Cantaloupe
* One cup, cubed = 58mg
* DV: 64 percent
Recipe Tips: Purée cantaloupe cubes with
fresh peaches and minced thyme and freeze
in an ice cream maker; toss diced cantaloupe
with minced serrano peppers, red bell
peppers, red onion, cilantro, and lime juice
for a zesty salsa; make a breakfast bowl
with cantaloupe balls, blueberries, Greek
yogurt, and low-sugar granola.
Photo: adobestock.com

make it!
Grilled Pepper Salad with Black Beans & Avocado
Serves 4
Break out the grill one last time this summer for this delicious,
easy-to-make, entrée salad.
1 lb. mini sweet peppers, coated with nonstick spray
1 medium red onion, sliced into ½-inch-thick rings, coated
with nonstick spray
1 15-oz. can no-salt-added black beans, drained and
rinsed
1 avocado, cubed
½ cup chopped fresh cilantro
1 Tbs. fresh lime juice
1 Tbs. olive oil
1 tsp. kosher salt
Black pepper to taste
1. Preheat grill to medium-high. Grill sweet
peppers and red onion rings on all sides
until grill marks appear, about 2 minutes
per side. Transfer to plate and let cool.
Discard pepper stems and seeds,
and chop peppers and onion
into small dice.
2. Combine beans, avocado,
cilantro, sweet peppers, and red
onion in salad bowl and toss with
lime juice, oil, salt, and pepper.
Per serving: 240 cal; 8g prot; 12g total
fat (1.5g sat fat); 29g carb; 0mg chol;
500mg sod; 10g fiber; 2g sugar
Photo: Pornchai Mittongtare; Styling: Robin Turk; Food Stylist: Claire Stancer
5Kiwi fruit
* One medium = 64mg
* DV: 71 percent
Recipe Tips: Purée kiwi chunks and
lime juice until smooth, add whole
raspberries and freeze in Popsicle
molds; toss kiwi slices with endive,
blackberries and goat cheese, and dress
with a lemon-basil vinaigrette; purée
kiwi with frozen bananas, baby spinach,
strawberries, and chia seeds for a fruity
morning smoothie.
6Strawberries
* One cup, sliced = 98mg
* DV: 109 percent
Recipe Tips: Toss strawberries with
aged balsamic vinegar, minced basil,
and coarsely ground black pepper,
and serve with a dollop of crème
fraîche or mascarpone cheese;
dip large strawberries in melted
dark chocolate and crushed walnuts;
purée strawberries with lemon juice,
honey, ice cubes, and mint leaves for a
refreshing, booze-free party beverage.
7Cherry tomatoes
* One cup = 19mg
* DV: 29 percent
Recipe Tips: Thread cherry tomatoes
on rosemary sprig skewers and grill
until tender; make Caprese salad with
whole cherry tomatoes, basil leaves,
olive oil, and fresh mozzarella cheese;
coarsely chop cherry tomatoes and
lightly sauté with diced yellow peppers,
baby spinach, red onion, and minced
thyme, and toss with pasta for a light,
fresh alternative to pasta sauce.
8Kale
* One cup, chopped = 80mg
* DV: 89 percent
Recipe Tips: Coat whole Tuscan kale
leaves with olive oil, sprinkle with sea
salt, and grill until crispy; finely chop
baby kale and toss with corn kernels,
grilled zucchini, red onion, avocado
cubes, and shredded Asiago cheese;
combine kale, green peas, basil,
pumpkin seeds, garlic, and olive oil
in a blender and process into a
creamy pesto.
AUGUST 2020 • 45

RECIPE 4 HEALTH *
Sheet-Pan Tandoori Chicken
Serves 4
Don’t skip the cilantro and lemon juice.
They are the final touches that will transport
you to a faraway place. Serve with brown
rice or a steaming plate of naan with Greek
yogurt for dipping.
1¾ lbs. bone-in, skin-on chicken parts
(any mix of thighs, drumsticks, and
breasts; wings not recommended)
½ cup nonfat Greek yogurt
4 cloves garlic, minced (about 4 tsp.)
1 Tbs. minced fresh ginger
1 Tbs. ground cumin
2½ tsp. chili powder, divided
1½ tsp. kosher salt, divided
1 15-oz. can reduced sodium chickpeas
1 small head cauliflower, chopped into
¾-inch wide florets (about 4½ cups)
1 sweet potato, peel-on, cut into ¾-inch
cubes (about 2 cups)
1½ Tbs. extra virgin olive oil
1 tsp. ground turmeric
1 large lemon, halved
Freshly chopped cilantro
1. Remove skin from chicken. Cut breasts in
half crosswise, if using.
2. To large resealable plastic bag, add yogurt,
garlic, ginger, cumin, 1 tsp. chili powder,
and 1 tsp. salt. Seal bag to remove air,
and squish ingredients together until
combined. Add chicken to bag, seal,
and shake to coat. Refrigerate at least
30 minutes, or up to 24 hours.
3. Preheat oven to 425°F and place rack in
center. Line large-rimmed baking sheet
with aluminum foil and coat generously
with nonstick cooking spray.
46 • AUGUST 2020
eating clean made easy
A Taste of India
Looking for something different? Try this creative take on the classic
Indian dish from Erin Clarke’s The Well Plated Cookbook.
make it!
BY ERIN CLARKE
Tandoori chicken is a warmly spiced, juicy chicken dish cooked at a high temperature in a clay oven. But if a trip to
India is not in your near future, how can you satisfy your craving for tandoori chicken at home? Make a sheet pan
rendition! This version is cooked in the oven, and the spices are available at any health food or grocery store. While
it’s not 100 percent authentic, the robust mix of spices and tenderness of the chicken resemble dishes abroad and at
Indian restaurants. Sweet potato, cauliflower, and chickpeas are added to make this an all-in-one meal.
4. Drain and rinse chickpeas, and pat
dry with paper towels, removing any
loose skins. Place chickpeas in large
mixing bowl.
5. Add cauliflower and sweet potato to bowl
with chickpeas. Drizzle with olive oil, and
sprinkle with remaining chili powder,
turmeric, and remaining salt. Toss to
evenly coat, and spread into single layer
on prepared baking sheet.
6. Remove chicken from bag, and shake off
any excess marinade. Arrange piece on
top of vegetables, and bake 15 minutes.
Remove pan from oven and carefully
stir veggies around to promote even
cooking. Return pan to oven, and bake
15–20 minutes more, until chicken
reaches internal temperature of 165°F
and juices run clear when sliced.
7. Squeeze lemon over chicken and veggies,
sprinkle with cilantro, and serve.
Per serving: 620 cal; 49g prot;34g total fat (9g sat
fat); 29g carb; 145mg chol; 1090mg sod; 9g fiber;
7g sugar
Excerpted from The
Well Plated Cookbook
by Erin Clarke
with permission of
Avery, an imprint of
Penguin Publishing
Group, a division of
Penguin Random
House LLC. Copyright
© Erin Clarke,
2020.
Photo: Courtesy of Avery⁄Penguin Random House

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AUGUST 2020 • 47

COOK WITH SUPPLEMENTS *
easy ways to boost your nutrition
Crazy for Keto Chaffles
Simpler than cloud bread and other keto-friendly bread alternatives,
chaffles are really just waffle-shaped cheese omelets. The cheese
creates a crisp crust similar to a traditional waffle—and collagen
powder adds beauty benefits.
In case you’ve missed out on the social
media buzz, chaffles are one of the latest
low-carb bread replacement crazes.
Chaffles equals cheese plus waffle. There’s
one more ingredient to this mathematical
equation—eggs, which give the chaffle
recipe structure and some volume.
The easiest way to make a chaffle:
Use a waffle maker. You could technically
cook chaffles in a pan or in the oven,
but you won’t get the unique waffle
shape and aesthetic if you don’t use a
waffle maker.
You can make chaffles from the
two-ingredient recipe here (eggs and
cheese), but we wanted more structure
and that crisp bite of freshly toasted
waffles. So we added almond flour and
collagen peptides (you can also use
whey protein).
Keto Chaffles
Serves 1
You can add ingredients to this base recipe
to suit any savory or sweet craving you
might have. For example, add 2 Tbs. ranch
dressing into the mixing bowl with the
other batter ingredients for a little extra kick.
Primal Kitchen Avocado Oil Spray
1 egg
½ cup shredded cheddar cheese
1 Tbs. almond flour
1 scoop Primal Kitchen
Collagen Peptides
1. Heat waffle maker for
a minute or two, and
spray inside with
Avocado Oil Spray.
2. In mixing bowl, crack
one egg. Add
shredded cheese,
Primal Kitchen
Collagen Peptides
did you know ...
Collagen peptides help
support hair, skin, and nails,
and pair perfectly with many
recipes, including savory
soups, shakes, smoothies,
coffee, baked goods—and
of course chaffles!
almond flour, and collagen peptides.
Whisk the mixture until combined.
3. Pour chaffle mixture into waffle
maker, and cook 3–4 minutes.
Using a spatula, carefully remove
the chaffle and place on plate to
serve.
Per serving: 380 cal; 31g prot; 27g total
fat (12g sat fat); 4g carb; 240mg chol;
480mg sod; 1g fiber; 1g sugar
Recipe courtesy PrimalKitchen.com.
Photo courtesy of PrimalKitchen.com
48 •
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