Better Nutrition Magazine August 2019 Food Cover

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

SUMMER GRILLING GUIDE

AUGUST 2019

| betternutrition.com

TOP 10

anti-aging supplements P. 34

Move Your Feast Outside!

Herbs Everyone Should Be Taking KEEP YOUR KIDS

HEALTHY & FOCUSED

with essential oils

THE PAIN-RELIEVING POWER OF CBD P. 18

DOES YOUR BLOOD NEED CLEANSING? P. 6

WHAT TO EAT FOR ECZEMA & PSORIASIS BN0819_Cover.indd 1

+

Grilled Trout Tacos with Mango Pico de Gallo P. 38

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† 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.

† 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.

GARDEN OF LIFE 2 PAGE SPREAD_BN0819.indd 1

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august2019CONTENTS/

VOLUME 81 | NUMBER 8

46

Beat the August heat with a refreshing bowl of Lemony Ginger Tahini Ice Cream.

34 Our top 10 supplements for healthy aging.

features

departments

34 Live Long and Prosper

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There’s no avoiding the fact that our bodies change as we age. Our energy flags, our immune system becomes less effective, and our skin sags.

But while nothing can stop us from getting older, these 10 supplements can address many of the issues involved with aging and help us live longer, healthier lives.

38 Summer Sizzle

When temperatures rise, it’s no time to be standing in the kitchen over a hot stove. So chill out and move your feast to the backyard with these good-for-you grilling recipes.

TRENDWATCH Can You Cleanse

Your Blood?

Supplements to support your body’s detox systems and help remove unwanted substances.

12 14

18

HOT BUYS Breaking New Ground Natural products we’re excited about this month.

CHECK OUT Don’t Overlook Amla This time-tested Ayurvedic herb provides health and beauty benefits from the inside and out.

THE CBD SCOOP Ease Your Aches

with CBD This trendy hemp extract can provide potent—nonaddictive—pain relief.

20 UNCOMMON HERBS 7 Herbs

24

Everyone Should Consider Taking

Keep your kids healthy with soothing, supportive essential oils.

No natural medicine cabinet should be without these botanical basics.

24 AROMATHERAPY RX Aromatherapy for Kids & Teens

Tap into the power of essential oils for a range of issues, from insomnia to colds to poor mental focus.

28 NATURAL BEAUTY

Fermented Beauty These personal care products use a fusion of science and nature to create a powerhouse of health benefits.

30 ASK THE NATUROPATHIC DOCTOR Hacks for Healthy Immunity

Simple ways to avoid colds and flu this fall.

42 EATING 4 HEALTH Eating to Beat Skin Inflammation

Six foods that can help tame eczema, psoriasis, and other irritating issues.

44 ASK THE NUTRITIONIST On-the-Go Snacks That Will Sustain You

A few of our favorite portable, energy-boosting foods.

46 HEALTHY DISH Sweet Surprise

This tahini-infused frozen treat will have you screaming for more.

48 COOK WITH SUPPLEMENTS

Get a Super Boost From Spirulina Tap into the health-boosting power of blue-green algae with this refreshing tropical drink.

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• AUGUST 2019 6/28/19 12:54 PM

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6/14/19 11:44 AM

editor’sNOTE YO U R U LT I M AT E G U I D E T O N AT U R A L L I V I N G

Aging Well, Inside & Out You know those people, the ones who look “young” for their age. They still get carded when buying wine at 45.

They’re met with disbelief when they request a senior discount. Even with gray hair and fine lines, some people just exude youthfulness. Maybe you’re one of them!

I recently went to see a chiropractor who specializes in supplements and nutrition. I hadn’t been there in about 5 years. I was shocked to see that she hadn’t aged at all—in fact, she looked younger. I asked her how she does it.

“Functional medicine, plain and simple,” she said. This approach to health focuses on the body as a whole, with an emphasis on strengthening organs through holistic medicine and nutrition. This is the same premise behind “Live Long and Prosper” on p. 34. We’ve highlighted the top 10 anti-aging supplements, each of which works to fortify different systems in the body.

The anti-aging plan that my chiropractor recommended includes a low-histamine diet and a customized supplement regimen featuring curcumin, magnesium glycinate, fish oils (DHA), folic acid, chaste tree berry, amla (read more about this amazing herb on p. 14), and other nutrients. I can feel a difference after just a few days. I haven’t made the switch to a low-histamine diet just yet—I’ll report back on this! In the meantime, read up on high-histamine foods at betternutrition.com.

So what’s the secret to aging well? It’s like charisma— there’s not any one thing you can point to that defines or explains it. It’s a combination of characteristics. But while you may or may not be able to do anything about your charisma score, you can change how your body ages, from the inside and out.

If you have a supplement question or want to share your approach to anti-aging, email me at the address below.

I’d love to hear from you!

WHAT’S NEW ON

BETTERNUTRITION.COM

8 Surprising Benefits of Meditation Check out these eight reasons to meditate, and try our simple “no-moreexcuses” practice.

Cycle Your Way to a Stronger Body Cycling is a great workout. Follow these tips to have a better, safer and more enjoyable time on your bike.

Contributing Writers Jeannette Bessinger, CHHC, Jonny Bowden, PhD, CNS, Kat James, Emily A. Kane, ND, LAc, Karta Purkh Sighn Khalsa, Chris Mann, Melissa Diane Smith, Kimberly Lord Stewart, Lisa Turner Ad Production Coordinator Cossette Roberts Prepress Specialist Idania Mentana Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310-873-6952 General Manager Rob Lutz AIM Retail Group rlutz@aimmedia.com 970-291-9029 Associate Publisher & Bernadette Higgins East Coast Sales Director bhiggins@aimmedia.com 561-362-3955 Midwest Ad Director Donna Diamond Riekenberg ddiamond@aimmedia.com 818-271-8956 West Coast & Cindy Schofield Mountain Ad Director cydschofield@gmail.com 310-456-5997 Retail Development Group 2400 NE 65th Street, Ste. 623 Fort Lauderdale, FL 33308 800-443-4974, ext. 702 Director of Retail Sales Joshua Kelly jkelly@aimmedia.com 800-443-4974, ext. 702

Dreaming of Ice Cream?

Marketing Director Laureen O’Brien laobrien@aimmedia.com

Indulge your cravings with these three naturally sweetened frozen desserts! You don’t need an ice cream maker—just a food processor or blender.

Marketing Designer Judith Nesnadny jnesnadny@aimmedia.com

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Frozen Strawberry Cheesecake

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Quick Chia Pudding Pops

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Nicole Brechka Rachel Joyosa Jerry Shaver Elizabeth Fisher James Naples Maureen Farrar Sherrie Strausfogel Vera Tweed, Helen Gray

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BETTER NUTRITION, ISSN #0405-668X. Vol. 81, No. 8. Published monthly by Cruz Bay Publishing, an Active Interest Media company. 5720 Flatiron Parkway, Boulder, CO 80301; 303-253-6300; fax 303-443-9757. © 2019 Cruz Bay Publishing. All rights reserved. Mechanical requirements and circulation listed in Standard Rate and Data Service. The opinions expressed by the columnists and contributors to BETTER NUTRITION, are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted.

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• AUGUST 2019

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trendWATCH ///BY VERA TWEED

Can You Cleanse Your Blood?

When a conversation turns to cleansing, you might well think of the liver, colon, or kidney—major organs that are involved in eliminating toxins and waste. But what about your blood?

Your circulatory system is like the network of canals in Venice, Italy, which enable passengers to travel to various destinations, according to Gene Bruno, coauthor of What’s in Your Blood & Why You Should Care: How to Cleanse & Detoxify Your Blood for Optimum Health. Oxygen and nutrients are delivered, and carbon dioxide and waste products are removed in a 24/7 process.

But there’s a catch: “Unwanted compounds, too, can travel to various organs of your body via your bloodstream, which may lead to illness,” says Bruno; “In addition, if your blood isn’t circulating as well as it should, nutrients will not be utilized as efficiently.”

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What to Do The blood doesn’t have its own built-in detox mechanism, but your gut, liver, and other organs involved in detoxification will cleanse it.

To enhance the process, Bruno recommends exercising regularly; staying hydrated with pure water; focusing your diet on vegetables, fruits, fermented foods, protein, and fiber from nuts, seeds, and whole grains; and drinking green tea. In addition, these are some of his top supplement picks: N-acetylcysteine (NAC): Supports liver detoxification; promotes the excretion of arsenic, other poisons, and heavy metals such as mercury and lead.

Milk thistle extract: Protects the liver against harm from toxic chemicals and drugs; reduces recirculation of toxins; and helps regenerate damaged liver cells.

Glycine: Reduces liver damage from low oxygen levels and toxins released by dying bacterial cells; minimizes alcoholic liver injury by decreasing blood alcohol levels.

HOW MUCH TO TAKE NAC: 600 mg daily.

Milk thistle extract: 175 mg of an extract standardized to 80% silymarin, two to three times daily.

Glycine: 500–1,000 mg daily.

• AUGUST 2019

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trendWATCH SYNERGISTIC SUPPLEMENTS FOR BRAIN HEALTH Two supplements that are well studied for their individual benefits make a synergistic combo for brain health: Cognizin citicoline and DHA (docosahexaenoic acid), one of the key components of fish oil. In an animal study, the two nutrients improved mental function after a stroke, and researchers concluded that they may help to regenerate brain cells.

Citicoline is a natural brain chemical that can be taken as a supplement, injected, or given intravenously. It’s used to improve memory and to help treat ADHD, Alzheimer’s, Parkinson’s, and glaucoma, and to aid stroke recovery. It’s prescribed as a drug in Europe, but in the U.S., it’s sold as a dietary supplement.

DHA is given to babies to support mental development and is used as a treatment for ADHD in people of all ages. In adults, DHA is used for dementia, vision problems, depression, diabetes, and coronary artery disease.

How Much Sugar Are You Drinking?

Cool drinks taste so good on a hot summer day, but do you know how much sugar is in them?

Large colas

Medium colas

Lemonade

(32 oz.)

(16 oz.)

(16 oz.)

Sweetened iced tea

Fruit juice (16 oz.)

(16 oz.)

Sugar in grams (approximate)

100

50

50

30

46

Teaspoons

24

12

12

7

11

Labels list sugar in grams, but you can easily convert the amount to teaspoons. If you want to be precise, there are 4.2 grams of sugar in a teaspoon, or you can just divide the number of grams by 4 to get a general idea.

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• AUGUST 2019

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POSTBIOTICS:

A NEWLY RECOGNIZED KEY FOR HEALTHIER AGING You’re probably already using a probiotic—maybe even a prebiotic— if you’re determined to defy the aging odds by optimizing your “microbiome” (internal balance of good and bad bacteria). But have you heard of postbiotics? Well, just like many powerful breakthroughs, you won’t want to wait for your doctor to tell you about them. Ross Pelton RPh, PhD, CCN, author of The Nutritional Cost of Drugs, and many other books, points out that postbiotics— the waste compounds, or by-products created by the bacteria in your gut— are now widely regarded as the new frontier in microbiome science. In fact, recent research shows some benefits of postbiotics that surpass those of probiotics themselves. Postbiotics are not included in most encapsulated probiotic supplements, unless they are fermented and delivered in their own prebiotic (food for bacteria) medium.

“A healthy microbiome balance will produce adequate postbiotics, but if one’s good bacteria have been reduced by antibiotics or prescription drugs, for example, their postbiotic production will diminish, leaving them vulnerable to countless digestive, inflammatory, infectious, metabolic, neurological, and other disorders and imbalances,” says Pelton.

Though supplementation with probiotics can help, researchers have found that consuming the postbiotics themselves can provide a bit of a shortcut to benefit.

“It turns out that postbiotics are key ‘master regulators’ of the brain, the nervous system, and every other organ system,” says Pelton. These powerful postbiotic compounds include short-chain fatty acids, enzymes, bacteriocins, amino acids, and even neurotransmitters that have been shown to benefit most major health issues where aging is concerned. These include inflammation (think creaky joints), allergies, dermatitis, vision problems, toxins and heavy metals, infections, and, of course, a wide variety of digestive issues, including IBS and leaky gut.

Recent research from McMaster University in Canada associated postbiotics with blood sugar reduction in pre-diabetics.

To boost your own postbiotics, eat fermented foods or take a fermented extract supplement that has been cultured over extended periods, such as Dr. Ohhira’s Probiotics. —Kat James [Editor’s note: For more on anti-aging, see p. 34.]

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12 MINUTES

The average plastic bag is used for only 12 minutes, according to ReuseThisBag.com, yet plastic kills 100,000 marine animals annually and the toxic chemicals live in oceans for an estimated 1,000 years. Only two states—California and Hawaii— have banned plastic bags, but some others are taking steps to reduce plastic-bag pollution.

Get the Nature Fix Spending at least 120 minutes a week in nature delivers substantial health benefits—including less obesity, heart disease, diabetes, and mental distress—according to a study of more than 19,000 American adults of all ages. By being outdoors in nature, even people with serious health conditions experience improved wellbeing, and children develop better eyesight.

It doesn’t matter whether you spend two hours at the beach or in a forest or take a few shorter breaks in a natural environment. A 15-minute walk in a park on your lunch hour or morning coffee in your garden will all contribute to your overall health and well-being.

6/28/19 12:35 PM

trendWATCH In the Spotlight:

Living Cancer-Free Kate Thorp, a 48-year-old real estate broker, says alternative therapies—CBD oil, intermittent fasting, and a gluten-free diet—saved her life after a devastating cancer diagnosis ///By Chris Mann When Kate Thorp was diagnosed with metastatic HER2-Positive breast cancer weeks after undergoing a double mastectomy in late 2016, the survivor of late-stage Hodgkin’s Lymphoma knew she had to blaze an unconventional path. Radical chemo as a teenager left her with a heart muscle disease that led to a heart attack in 2012.

The Tulsa, Okla.-based commercial real estate broker, 48, also developed a slew of autoimmune diseases post-chemo, including Hashimoto’s thyroiditis.

“When I got my scans showing I had metastatic disease in my internal lymph nodes and on my ribs—both inoperable—they said, ‘You have to do radiation. You have to do chemo.’ And I said, ‘No, it will kill me,’” she says. Finally, a seventh oncologist recommended alternative treatment.

In early 2017, Thorp began taking concentrated doses of cannabis oil containing 74% percent of the plant compound THC and 12% CBD. After undergoing additional intensive nutritional therapies during her three-week stay at a Mexican cancer center, Thorp received great news: Her MRI showed no sign of disease. More than two years later, the mom of two—who continues to microdose THC and CBD—remains cancer-free.

Her immune system has also been strengthened thanks to an equally unorthodox dietary journey. Even after Thorp found a benign mass between her armpit and breast in 2009, “No one advised me to change my diet at the time,” she says.

“I just kind of muddled through.” Seven years later, her optometrist, of all people, noting her inflamed corneas, asked if she was regularly eating gluten. Thorp said yes—and then saw the light.

“He was the first doctor to point out systemic inflammation to me. If I could physically see inflammation in my hands, face, and feet and feel it in my joints, bones, and muscles, of course my eyes, brain, and other organs must be inflamed,” she says. “Of all the unlikely places to be coached on diet— the optometrist.” Unlikely, maybe. But the proof is in the pudding. And the dietary changes Thorp made at the behest of her eye doctor have undoubtedly contributed to her continued good health.

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“I was raised in Oklahoma—give me a chicken-fried steak, corn, and mashed potatoes and gravy,” laughs Thorp. “Now I’m a much bigger consumer of fruits and vegetables, and of course only organic.”

What detailed nutritional guidelines did you receive in the U.S. after your breast cancer diagnosis in 2016?

I scheduled an appointment with a dietician through the cancer center after my diagnosis to discuss a diet for autoimmune diseases and cancer.

My chart was full of my autoimmune diagnoses. The dietician printed off a standard 2,000-calorie “healthy” diet she pulled from Google, complete with Google time and date stamp of that morning. No consideration was given to my autoimmune disorders. She had no clue about any special diets I should be on. It was extremely frustrating.

Additionally, at the cancer centers, they provided snacks for the patients that were processed foods—snack crackers, cookies, candies, juices, sodas—full of MSG, gluten, etc. It’s almost like they want to keep you sick.

• AUGUST 2019

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What Exactly Is Intermittent Fasting? Intermittent fasting (IF) is defined as cycling your diet between periods of restricted eating and periods of eating as much as you normally do. There are several different patterns of intermittent fasting, but a few of the more popular include the 16/8 method, where you fast for 16 hours and eat only during an eight-hour period; the 5:2 diet, where you eat no more than 25 percent of your normal calorie intake two days out of the week; and the eat-stop-eat method, which involves a full-blown 24-hour fast once or twice per week.

Consider easing into IF by starting with a beginner’s 12:12 method, where you’re fasting for 12 hours per day and eating within a 12-hour window. From here, you can work your way into more challenging fasts. Make your calories count during fast and feast periods by focusing your eating efforts on nutrient-dense, whole foods. A food journal can help make sure you’re not overeating on fasting days. And consider exercising during your eating window so you have more pep in your step. —Matthew Kadey, MS, RD

After undergoing intensive nutritional therapies during her three-week stay at a Mexican cancer center, Thorp received great news: Her MRI showed no sign of disease.

More than two years later, she remains cancer free.

How did your revelation at your optometrist’s and your nutritional regimen during your cancer treatment in Mexico change your way of eating?

If you have any tumor burden at all, you don’t need to have animal protein. So in Mexico, it was an all-organic, plant-based diet. It wasn’t the tastiest, but I got used to it. I had 13 organic cold-pressed juices a day. So I now have a really fancy-schmancy cold-press juicer. I was very much a meat, potatoes, and bread person before. I was raised in Oklahoma—give me a chicken-fried steak, corn, and mashed potatoes and gravy. Now I’m a much bigger consumer of fruits and vegetables, and of course only organic. I do like and make a good bone broth, but I don’t eat a lot of meat at all. When I go out to eat Mexican food now, every Mexican food restaurant I go to knows how to make an avocado enchilada. The things that I buy to bring into my home are organic—no MSG, no hydrogenated oils, and no gluten.

How has intermittent fasting help build your immunity?

I spent thousands of dollars on a trainer and could never lose weight. It was all futile. Then, shortly before my breast cancer diagnosis, a doctor told me one day that I needed to do intermittent fasting. He said, “Don’t eat after 6 or 7 p.m., and don’t eat again until 10 a.m.

Your metabolism works during the day and your immune system works at night.” Especially when you have these autoimmune diseases, you need an optimum immune system. He said, “When you have food in your bloodstream, your white blood cells ‘smell’ the food rather than the cells they need to be attacking.

And so it disrupts your immune response.”

So I started intermittent fasting, and I never felt better. I lost 30 lbs. in almost a month. Now I’m doing it again, and I feel great. Sometimes life gets in the way of consistent intermittent fasting. I have to allow myself that grace sometimes. The problem is, with that grace comes the misery of inflammation, so I try to get back to it as quickly as possible if I fall away. For me, my body responds better to fasting than any medication, diet, or other protocol. It gives my immune and metabolic systems time to rest, reboot, and do their jobs.

Chris Mann is a wellness and fitness writer, natural health brand storyteller, entertainment author and journalist, and digital-content producer (ChrisMann.tv).

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Breaking New Ground From CBD-infused green foods to chocolate-laced almonds, here are our favorite new products The Be-All and Endo-All

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Essential to whole-body wellness, the endocannabinoid system helps restore and maintain balance. Supplementing with omega fats, among other nutrients, can help nourish your endocannabinoid system. Emerald Health Bioceuticals Endo Omega Vegan is designed for just that.

This Cafe Mocha-flavored emulsion features a trio of health-boosting ingredients: DHA from algal oil, hemp oil (rich in omega 3s and 6s), and MCT oil. Enjoy straight from the bottle, add to smoothies and yogurt, or spread on toast.

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Take Your Pick of Probiotics Did you know? Kyo-Dophilus helped pioneer the shelf-stable probiotic market more than 30 years ago. Their formulas, which have a fresh new look, are clinically studied with DNA-verified strains. We like the customized blends: Pick from Enzyme+ Probiotic (enzymes and probiotics); Multi 9 Daily Probiotic (for immune and digestive health); Cran+ Probiotic (cranberry extract and probiotics for urinary tract health); and Kids Probiotic (regularity and immune support).

No refrigeration is needed for these formulas.

Something New Under the Sun Get a fresh glow without chemicals. Earth Mama Lady Face Mineral Tinted Sunscreen Sticks are the perfect marriage of all-natural sun protection (SPF 40) and light, dewy

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coverage. Choose from two shades: Light/ Medium Tint and Medium/Dark Tint. The formula is moisturizing and easy to throw in your purse or beach bag. Earth Mama sunscreens are listed as a safe choice on the Environmental Working Group’s website (ewg.org), an organization known for its strict testing and research on sunscreens.

Go Skinny-Dipping Love chocolate-covered almonds? Most are high in sugar, thanks to that thick coating of chocolate. Meet Skinny Dipped Almonds, a low-sugar solution for chocolate almond fans who want a healthier sweet snack.

Whole roasted almonds are dipped in a “skinny” layer chocolate, dusted with cocoa, and sweetened with organic maple syrup

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with a touch of sea salt. These are not overly sweet—they strike the perfect balance of salty, sweet, and chocolatey. Flavors include Dark Chocolate Peanut Butter, Dark Chocolate Cocoa, and Dark Chocolate Mint.

The Grass Is Greener With CBD Vibrant Health Green Vibrance +CBDOil is a brilliant combination of Green Vibrance, the bestselling green foods supplement, with hemp CBD oil from CV Sciences PlusCBD. This plant-based blend supplies full-spectrum hemp (with 3.5 mg of cannabidiol) along with superfoods and nutrients, including wheat grass, spirulina, enzymes, probiotics, and adaptogenic herbs such as holy basil and eleuthero.

• AUGUST 2019

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NATURE’S

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GUIDE TO CUT TING - EDGE SUPPLEMENTS

Don’t Overlook Amla For health and beauty benefits—inside and out—nothing beats this vitamin-C rich Ayurvedic herb /// BY VERA TWEED A prized herb in Ayurvedic medicine for thousands of years, amla—the Indian gooseberry—is now the darling of celebrities. Cindy Crawford, Kim Kardashian West, and Sofia Vergara are among the famous fans of amla supplements and skincare products for their beauty benefits inside and out.

But if amla could speak, it might well say, “Hey, I’m more than just a pretty face.”

In both traditional use and modern science, the fruit has proved to be an overall rejuvenator Amla fruit contains between and a healer of many 1,100 and 1,700 mg of vitamin C in a 3.5-ounce serving, maladies.

Did You Know?

Studies on Amla

compared to just over 50 mg in a small orange and about 100 mg in a large one.

Researchers have analyzed the effects of amla on various processes within the human body, finding that it enhances immune function, slows down degeneration of the skin and other organs due to aging, protects cells against mutations that can lead to cancer, relieves respiratory infections, helps maintain balance in the face of stress, and provides an overall rejuvenating effect..

Research has shown that amla lowers cholesterol, triglycerides, blood pressure, and blood sugar—the major markers underlying heart disease and diabetes. One study found that a “full

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spectrum” extract, made from seeds and pulp of the amla fruit, significantly lowered total and “bad” LDL cholesterol during a test period of 12 weeks. The daily dose was 500 mg, twice daily, taken after breakfast and after dinner.

Another study tested 500 mg of dried amla juice in capsules, once daily.

Researchers compared the supplement with a statin drug among people with elevated cholesterol. In the 42-day program, the amla supplement lowered “bad” cholesterol and raised “good”

cholesterol almost as much as the drug.

Both treatments also lowered blood pressure—more so with amla.

In another study, amla powder was tested on healthy people and those with type 2 diabetes. Both groups experienced lower, more stable levels of blood sugar after taking amla powder daily for 21 days. Effective amounts were 1, 2, or 3 grams of the powder daily. In addition, those taking 2–3 grams daily experienced lower levels of “bad” cholesterol and higher levels of “good” cholesterol.

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GUIDE TO CUT TING - EDGE SUPPLEMENTS

AMLA USES AND BENEFITS Studies have identified many ways in which amla benefits the human body, and in Ayurvedic medicine, it has been used to provide: Overall rejuvenation Improved immune function Protection against negative effects of stress

Enhanced physical strength Increased sex drive Improved complexion

In recent years, human studies have a found that amla: Lowers harmful (LDL) cholesterol Raises beneficial (HDL) cholesterol Lowers triglycerides Lowers blood sugar

Other Names for Amla Amalaki Indian gooseberry Phyllanthus emblica Emblica officinalis

In Ayurvedic medicine, amla has been used to treat virtually any ailment, including: Anemia Asthma Bronchitis Cognitive problems Colds Colic Constipation Cough Depression Diabetes Diarrhea Digestive problems Dysentery

Eye inflammation Fever Gas Hair loss Heart disorders Heartburn Hemorrhage Hemorrhoids Hepatitis High cholesterol Hypoglycemia Indigestion Inflammation

How to Use Amla Traditionally, amla is eaten as a fresh or dried fruit, in a jam or chutney made with the fruit, or as a juice. Today, amla is found in capsules, powders, and skincare and hair products.

Amla Supplements: Amla supplements can contain dried juice, extracts from amla seeds, or a combination of extracts from the seeds and pulp of the fruit. Some supplements contain only amla, while others combine it with additional ingredients. Amla is also found in many whole-food vitamin C supplements.

Jaundice Leprosy Liver problems Low energy Nerve disorders Osteoporosis Peptic ulcer Skin diseases Sore throat Urinary tract infections Weak vision

Amla is one of three fruits (along with harada and bihara) in triphala, a multi-purpose Ayurvedic remedy for digestive and other ailments.

Amla Powders: Made from dried amla fruit, these can be mixed with water or added to smoothies or other foods.

When combined with a little water to make a paste, amla powder can be used as a face mask or hair conditioner.

A common dose of amla extract is 500 mg, once or twice daily. For powder, 1–3 grams daily has been used in studies. Product directions often

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recommend ½ to 1½ teaspoons of amla powder, depending on the brand. For skincare and hair products with amla, follow product directions.

All of the mechanisms responsible for amla’s therapeutic effects are not yet fully understood. But one thing is clear: The fruit is rich in nutrients, especially vitamin C and other antioxidants, which exert many beneficial effects on health. more at betternutrition.com Read about the hidden powers of vitamin C, including its use for treating kidney stones, fatigue, and glaucoma on our website at betternutrition.com/supplements/vitamin-c.

Contributing editor Vera Tweed has been researching and writing about supplements, holistic nutrition, fitness, and other aspects of healthy living since 1997. She is the author of several books, including Hormone Harmony: How to Balance Insulin, Cortisol, Thyroid, Estrogen, Progesterone and Testosterone to Live Your Best Life.

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• AUGUST 2019

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USING CBD & HEMP FOR HE ALTH & WELLNESS

Ease Your Aches with CBD The popular hemp extract has delivered dramatic, life-changing pain relief for many people—without the issues associated with opioids. ///BY VERA TWEED After spending 25 years in the army, In supplements and topical products Nichole Taveres-Gibbs was medically sold outside of marijuana dispensaries, retired with a disabling brain condition.

CBD comes from hemp plants, which It all started with severe migraines, and naturally contain only trace amounts then an MRI revealed that she was of the psychoactive THC. By law, hemp suffering from Chiari malformation, a plants must contain no more than 0.3 structural brain defect that affects balance. percent THC, and some supplements are After undergoing surgery, she made in a way that leaves zero THC in remained in severe pain. Prescription the finished product. pain medications were the only available treatment, and she took opioids for the next three years—at less than the prescribed dose for fear of addiction.

But although she was taking 23 pills a day, the unrelenting, debilitating Most chefs view CBD in drinks pain continued. and food—from appetizers to main dishes to desserts—as And then, her doctor suggested the top two dining trends, trying CBD. It helped so much that according to the National five months later, Taveres-Gibbs Restaurant Association’s 2019 What’s Hot opened a store that sells only Culinary Survey. hemp-derived CBD products to help others get relief. Although she still walks with a cane, Taveres-Gibbs no longer needs so many pain pills and has taken back her life. And she isn’t alone.

Others who have experienced pain relief from hemp-derived CBD range from champion athletes to Hollywood celebrities. For some, CBD soothes aching feet on the red carpet, relaxes a tight neck on a Broadway stage, or improves a golf swing on the PGA tour. For others, it puts a new lease on life by calming chronic, debilitating pain that used to turn every day—and many nights—into misery.

How CBD Relieves Pain Researchers once believed that CBD worked by binding with specific receptors: CB1 and CB2. But now, it’s become clear that this isn’t its mechanism of action. Rather, it seems to balance our endocannabinoid system.

This system influences inflammation, nerves (which transmit pain), brain health, immune function, mood, and other processes. Our bodies naturally

Did You Know?

NE

What Is CBD? CBD is found in both the hemp and marijuana plants, so it sometimes gets confused with marijuana or raises concerns about getting “high” or “stoned.” But CBD has no such effect. Another ingredient in marijuana, THC, is the psychoactive one.

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make endocannabinoids—some people’s more than others—and CBD contains similar substances that help to restore endocannabinoid balance.

Along with CBD, the hemp plant contains other compounds that influence the endocannabinoid system in a beneficial way, often referred as the “entourage effect.” Some “full-spectrum” CBD supplements include other hemp ingredients for this reason.

Study Highlights The widespread popularity of hempderived CBD is a relatively recent development, and research is catching up with demand. So far, animal studies and small human trials have found that CBD relieves arthritis and other pain, and more than 190 new studies of CBD are underway.

In the past, human pain-relief trials tested CBD only from the marijuana plant, which was combined with the psychoactive THC. The focus was on THC, with the belief that it was the key pain reliever, but that’s not the case.

Researchers at Syracuse University, in New York, recently reviewed 40 years of research—including more than 1,800 American and European studies—on marijuana that contained mostly THC. Of these, they scrutinized the best 18 studies, which followed more than 440 adult participants. They concluded that THC didn’t reduce the intensity of pain. In addition to inducing a “high,” THC slightly increased pain thresholds and made pain feel less unpleasant and more tolerable.

In contrast, researchers at McGill University in Canada identified CBD as

the real pain-relieving ingredient. Their conclusion: Given that CBD doesn’t have the psychoactive, and potentially dangerous, effects of marijuana, it’s a safe alternative to opioids and other drugs for chronic pain, including back pain, sciatica, diabetic neuropathy, and pain related to cancer and trauma. In short, it’s an all-round pain reliever.

How Much to Take There is no standardized dose, and CBD effects vary from one person to another.

As a rule of thumb, low doses seem to work best for pain relief.

The Arthritis Foundation recommends taking 5–10 mg of CBD, twice daily, and gradually increasing to 50–100 mg daily, if needed. Topically, CBD in creams and lotions can be rubbed on painful areas.

Contributing editor Vera Tweed has been researching and writing about supplements, holistic nutrition, fitness, and other aspects of healthy living since 1997. She is the author of several books, including Hormone Harmony: How to Balance Insulin, Cortisol, Thyroid, Estrogen, Progesterone and Testosterone to Live Your Best Life.

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uncommonHERBS/

GET TO KNOW BOTANIC AL S

7 Herbs Everyone Should Consider Taking Herbal medicine has been used to treat or alleviate virtually every possible medical condition. Here, we highlight the 7 herbs you should always have on hand ///BY KARTA PURKH SINGH KHALSA, DN-C, RH

Since ancient times, herbal medicine has been used worldwide by many diverse cultures to treat illness and to assist bodily functions. Herbal remedies in the form of teas, extracts, tinctures, capsules, and tablets may be recommended by healthcare practitioners of different disciplines as a practical way to address a wide variety of health conditions.

In all, there are tens of thousands of healing plants on Earth, so the question becomes the narrowing-down process.

We could discuss hundreds, of course, but seven herbs stand out as candidates that everyone should consider taking.

Each one of these superior herbs does double duty as a culinary ingredient and a medicinal remedy.

Nettle Leaf Nettles are widely spread over the world and consist of about 500 species, mainly tropical, though several occur widely in temperate climates. Imported from Europe, but now naturalized here, the common stinging nettles, the perennial Urtica (from “to burn�) dioica, which can grow as high as seven feet, and the smaller, annual Urtica urens, are fixtures in Western herbal medicine. Nettle is an herb with at least five distinct internal uses.

Because it is a mild, food-like plant, it is well tolerated, and widely useful. First and foremost, nettle is a traditional food.

The leaves are consumed

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nettle leaf as a spinach-like vegetable throughout Europe. Nettle leaf is remarkably nutritious.

Cooking or drying deactivates the sting. As medicine, nettle is a nutritive, building herb, which suggests nettle for conditions as diverse as eczema and nosebleeds. Nettle leaf is a very effective herb for the lungs, and would fairly appear on a top 10 list of general lung remedies. Nettle root is being recognized as an effective medicine for the prostate.

Nettle root has a complicated, but measurable, effect on human sex hormones.

Numerous recent scientific studies have shown the benefit of this herb in inflammatory conditions of the prostate.

Herbalists in clinical practice have been forming a consensus over the last two decades that nettle leaf is effective for allergy symptoms. Although the scientific research remains preliminary, it continues to point to the anti-inflammatory properties of nettle. One study showed that nettle produced an anti-allergy effect.

turmeric

A 2013 paper stated that nettle has strong anti-inflammatory and antiarthritic effects. A report in Phytotherapy Research found that nettle extract can inhibit several key inflammatory events that cause the symptoms of seasonal allergies.

Turmeric Long a favorite of yoga practitioners in India, turmeric, first and foremost, curbs inflammation. One of the active ingredients, curcumin, the pigment that gives turmeric its distinctive yellow color, has anti-inflammatory effects comparable to cortisone and phenylbutazone, ingredients in some anti-inflammatory medications. Curcumin is nonsteroidal, so it has none of the ravaging side effects of steroid anti-inflammatories. These antiinflammatory qualities make turmeric suitable for the treatment of conditions as diverse as arthritis and a strained elbow.

A study looked at a combination of exceptional herbs, including turmeric.

Forty-two patients with osteoarthritis were randomly assigned to receive an Ayurvedic preparation, containing (per capsule) 450 mg of ashwagandha, 100 mg of Boswellia, 50 mg of turmeric, and

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uncommonHERBS 50 mg of a zinc complex, or a placebo, for three months. The dosage was two capsules three times per day, after meals. The treatments were then crossed over. Compared with placebo, the herb combination significantly reduced the severity of pain and the disability score.

Use 1 gram per day in capsules. If using a standardized extract containing a high proportion of curcumin, the dose is 1,500 mg of total curcumin content per day.

Fennel Seed Fennel seed is probably the world’s most effective gas remedy, even for kids. In one study, parents gave their infants a fennel preparation. The 121 colicky infants randomly received 5 to 20 ml of a 0.1 percent fennel seed oil emulsion, or placebo, up to four times daily, for one week. Parents kept symptom diaries for the week, as well as the week before and the week after.

The kids taking the fennel formula had a significant 45 percent decrease in colic symptoms, compared to a 5 percent symptom drop from the placebo. Overall, fennel eliminated 65 percent of the colic.

Another study looked at 93 healthy breastfed infants with colic. For seven days, they consumed a dose of fennel mixture twice daily before breastfeeding.

Crying time dropped in 85.4 percent of infants in the fennel group, compared to 48.9 percent for placebo. And a 2017 meta-analysis of 14 trials with 1,927 participants found many preparations of fennel to be effective in infantile colic.

fennel seeds

Gotu Kola Gotu kola (Centella asiatica), also called Mandukaparni, is a mainstay of herbal medicine in Ayurveda. Widely considered a superior herb for the nervous system, gotu kola has a host of benefits. In Ayurveda, this herb is called “brahmi,” which means “godlike,” a reference to its anti-aging properties. Gotu kola strengthens memory, concentration, and intelligence, and stabilizes mood.

Recently, a study out of Korea shows that constituents of gotu kola show potential for enhancing cognition and memory in advancing age, a very promising direction.

Since gotu kola is basically a mild salad vegetable, the dose can be very high. Many people use a modest dose of 1 gram per day in capsules for daily rejuvenation. Try a cup of gotu kola tea with honey before meditation.

Dandelion Root A famous liver-supportive herb, dandelion root does double duty as a digestionenhancing bitter and a super detox remedy that also acts to increase bile flow. Take dandelion root as tea, tincture, or capsules. Three thousand milligrams per day is a good dose. You might enjoy roasted dandelion root, brewed as a delicious coffee substitute. dandelion root

He Shou Wu Once it has been boiled in a special black bean liquid, he shou wu (Polygonum multiflorum) root is considered a superior Chinese medicine. Sometimes this herb is incorrectly known as “fo-ti” in America.

He shou wu is a major stamina tonic that supports healthy cholesterol and strengthens the heart. The action is long-term and very food-like. He shou wu can be cooked into food, or even prepared as a stew. Use a small daily dose, around 5 grams, for maintenance.

Triphala Triphala, an Ayurvedic combination of the fruits amalaki, haritaki, and bibhitaki, is the classic herbal remedy for long-term digestive help. It tones the intestinal walls, detoxifies the system, and promotes easy evacuation. Triphala is suitable for children and is ideal for older folks who need just a little daily help with regularity. As a short-term laxative to detox the colon, use 6 grams per day. An easy bowel movement comes in about 8 hours. more at betternutrition.com Browse our collection of turmeric recipes.

A few of our favorites: Turmeric-Spiced Shrimp Over Yellow Squash Indian Chicken Bowl with Turmeric “Rice” Turmeric, Cayenne, and Lemon Shot Sweet Turmeric Twister

Karta Purkh Singh Khalsa, DN-C, RH, specializes in Ayurveda and herbalism, and has more than 40 years of experience in holistic medicine. Visit him online at kpkhalsa.com.

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aromatherapyRx/

IMPROVE YOUR LIFE WITH ESSENTIAL OIL S

Aromatherapy for Kids & Teens Tap into the power of essential oils for a range of issues, from back-to-school anxiety to insomnia, colds, and poor mental focus ///BY LISA TURNER For kids, aromatherapy just makes sense. Essential oils are a fast, gentle, and effective way to combat colds and flu, improve mental focus and selfconfidence, relieve stress, and promote sleep. Though they’re generally very safe, essential oils should be stored out of the reach of younger kids. To avoid skin irritation, don’t apply directly to skin; dilute pure essential oils with a carrier such as jojoba or coconut oil.

If you’re using oils in a water-based diffuser, clean it every day to avoid bacteria and mold growth. And always choose high-quality, organic, pure essential oils from a reliable source.

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Get ready for back-to-school and arm yourself with aromatherapy.

The five most essential scents for kids:

Colds and Flu Support immune function and protect against pathogens with tea tree oil (Melaleuca alternifolia). It has proven antimicrobial and anti-inflammatory properties. Research shows that tea tree oil can protect against a variety of pathogens and support immunity.

Other studies show that terpinen-4-ol, the main active component

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aromatherapyRx in your child’s room; add a few drops of chamomile essential oil to ease nightmares. Sprinkle a few drops on pillows and sheets, or dilute lavender in jojoba or sweet almond oil and use for a gentle massage before bed.

Nausea

of tea tree oil, has an inhibitory effect on the influenza virus, and it may also protect against fungal and bacterial pneumonia. Use tea tree oil in a diffuser, or add a few drops to a spray bottle of water and spritz throughout your house. To relieve coughs, sniff it directly from the bottle. Or mix a few drops of tea tree oil into shea butter or coconut oil and spread on your child’s chest to relieve congestion. One note: tea tree oil should never be swallowed, so keep it out of reach of younger kids.

Mental Focus Help your child or teen stay alert and focused with peppermint oil (Mentha piperita). Studies show that the smell of peppermint can stimulate areas of the brain responsible for alertness.

Other research shows that peppermint can improve memory quality and enhance performance on visual tasks.

In sports and other physical activities, peppermint has been shown to lessen reaction time.

Because peppermint, eucalyptus, and

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rosemary contain compounds that may cause slowed respiration in some children, it’s best not to use them for kids under the age of 5 (eucalyptus shouldn’t be used for kids younger than 12). To improve focus, alertness, and clarity, sprinkle a few drops of peppermint oil on a cotton ball or sniff it directly from the bottle. You can also use it in a diffuser, especially in rooms where kids are doing homework or other mental tasks.

Sleep Lavender (Lavandula angustifolia) can safely soothe kids to sleep and ease stress and anxiety. Studies show that lavender essential oil improves sleep quality and duration, and promotes deeper sleep. It’s especially effective with chamomile essential oil, which has long been used to calm nerves, relieve anxiety, and stop nightmares.

Lavender’s main compounds, linalool and linalyl acetate, have also been shown to relieve anxiety, reduce stress, and calm the nervous system.

To promote peaceful sleep, use lavender oil in a diffuser

Stop stomach issues in their tracks with ginger essential oil (Zingiber officinale). Studies show that it helps relieve digestive issues and reduce the occurrence and severity of nausea.

Other studies have found a significant reduction in nausea and vomiting after using ginger essential oil. Ginger is also rich in gingerol, a polyphenol compound that has powerful antimicrobial effects and can protect against stomach bugs, ulcers, and other gastrointestinal issues.

To soothe stomach woes, add a few drops of ginger essential oil and a little honey to a mug of warm water. Use it in a diffuser or spritz in your child’s room. For instant relief, just take a whiff directly from the bottle.

Mood and Depression Clary sage (Salvia sclarea) is traditionally used to boost confidence and self-esteem, as well as to improve mood. Studies show that clary sage has powerful antidepressant effects, and it seems to work by modulating dopamine and serotonin, brain chemicals linked with feelings of pleasure, happiness, and well-being.

It may be even more effective when combined with ylang ylang oil—studies show that ylang ylang can improve mood and boost self-esteem. Mix clary sage and ylang ylang essential oils in a diffuser in your child’s room or combine in a spray bottle of water and spritz throughout your house. Sprinkle a few drops of clary sage on a cotton ball and inhale or sniff it right from the bottle.

Or stir a few drops into a tub of warm water for a mood-lifting bath. more at betternutrition.com Download an infographic from NOW Essential Oils that includes a list of safe/not safe essential oils for kids.

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naturalBEAUTY/

PURE INGREDIENTS FOR SKIN & BODY

Fermented Beauty Like fermented foods, these personal care products use a fusion of science and nature to create a powerhouse of beauty benefits /// BY SHERRIE STRAUSFOGEL Originally a Korean beauty trend, fermented skin care can reduce the signs of aging while treating skin gently. Just as yogurt, kimchi, and kombucha promote Fermented ingredients can increase the shelf life healthy gut bacteria, ferof beauty products without mented fruit, plants, and tea in the use of chemical preservatives. skincare products can promote a healthy skin biome. Harnessing the power of fermentation also replaces traditional preservatives and increases the shelf life of beauty products.

“Fermented ingredients can increase hydration and boost the performance of the actives by breaking their molecule size down, helping them to absorb better,” says Holly Harding, INHC, AADP, creator of O’o Hawaii skincare products, which feature fermented radish root. “Fermented ingredients also preserve the product, and help crowd out bad bacteria that can cause dull or acne-ridden skin.”

In addition to creating antimicrobial organisms, fermentation produces antioxidants, peptides, and amino acids that hydrate, increase antiwrinkle collagen synthesis, reduce inflammation, strengthen the skin barrier, and help maintain normal skin pH. Popular fermented ingredients include apples, berries, pumpkin, radish root, seaweed, black tea, and yeast.

“Radish root is fermented with the microorganism Leuconostoc, a bacteria from lactic acid,” says Harding. “Small amounts are used in skincare products to protect them from harmful substances that can contaminate the product.”

As the trend of fermented beauty products catches on, look for scientists to discover even more benefits from fermenting different ingredients.

Did You Know?

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Revive dry and aging skin with MyChelle Dermaceuticals Deep Repair Cream.

Fermented black tea, rich in polyphenols and vitamin B, improves skin’s tone and texture.

Thermus thermophilus ferment, a bacterium found in the muddy waters near volcanic areas, protects collagen, shields skin from UV damage, and prevents moisture loss. Rosehip and black currant oils add intense hydration.

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Balance your scalp and hair’s biome with just-launched Avalon Organics Smooth Shine Apple Cider Vinegar Finishing Rinse. Apple cider vinegar—made from fermented apples—lowers the pH level of the scalp and hair to ensure new hair growth, removes dulling oils and product buildup, and adds shine.

Use this rinse as the final step after washing and conditioning hair.

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Support your skin’s ecosystem with Dr. Ohhira’s Probiotic Kampuku Beauty Bar. Fermented extracts of apricot, wild vine, Chinese matrimony, mulberry, sea tangle, Chinese cabbage, oleaster, plum, wild strawberry, loquat, mugwort, brown seaweed, shiitake mushroom, and Chinese bayberry strengthen the skin. This gentle face and body soap also balances skin’s pH, prevents harmful bacterial growth, and moisturizes.

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Clear blemishes and even skin tone with Alaffia Neem Turmeric Facial Mist with Yarrow & Lotus. Anti-inflammatory fermented turmeric calms pores and reduces acne.

Antibacterial neem also treats acne, while stimulating collagen production. Astringent yarrow controls oily skin and acne and tightens skin. Regenerative algae tones and restores skin’s protective layers. Mist face after cleansing or anytime to refresh.

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Gently remove makeup, and cleanse and tone your skin with Pacifica Rose Kombucha Flower Powered Face Wash. Antioxidant-rich fermented black tea in this light, foaming cleanser helps balance and protect the skin. Rose extract, as well as argan and olive oils, helps calm and moisturize skin. It’s formulated without SLS, sulfates, parabens, and petroleum.

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Sherrie Strausfogel is the author of Hawaii’s Spa Experience: Rejuvenating Secrets of the Islands (the first book to feature aromatherapy in its pages). Based in Honolulu, she writes about beauty, spas, health, cuisine, and travel. Her work has appeared in more than 100 magazines, newspapers, guidebooks, and websites.

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asktheNATUROPATHICdoctor/

ANSWERS TO YOUR HE ALTH QUESTIONS

Hacks for Healthy Immunity As summer winds down and back-to-school kicks into high gear, give your immune system a little TLC to fight off whatever’s going around ///BY EMILY A. KANE, ND, LAc

Healthy Tip!

To reduce your heavy metal load, focus on SMASH seafood choices: salmon, mackerel, anchovies, sardines, and herring.

: I’m a teacher and I get sick

a:

at the beginning of every school year! It makes for a rough start. What can I do to break this cycle?

—Katie M., Twin Falls, Idaho

It can be hard to reel in the summer schedule, which often includes late nights, gardening, prolonged hikes, and having fun with friends and family. Even though most folks are more active in the summer, they may also get a little sloppier on making every bite count in terms of optimal nutritional value.

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Why does this matter? It can impact your immune system, increasing your susceptibility to illness.

To bolster your immune system, start with the basics, as always: Stay well- hydrated, keep a regular schedule that allows for 8 hours of sleep each night, and eat a healthy diet. If you want to occasionally have some ice cream, a sloppy Joe or fresh corn on the cob slathered in butter, that’s fine. Just don’t make a regular habit of sugary, fried, or processed foods.

Also consider trying a 10-day detox program before school starts up, to flush out your system and boost immunity.

There are many different ways to do this, but here is one tried and true formula: Schedule your meals: If you’re a breakfast person, your two meals of the day should be soon after arising, and then an early supper that’s wrapped up by 5 p.m.

If you’re not ravenous in the morning, your scheme would be a brunch around 11 a.m., and then a light dinner around 6 p.m. This way, you can give your digestive system a rest for at least 14 hours daily, 10 days in a row. If this schedule works for you, you can even adopt the two-mealsdaily plan semi-permanently.

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asktheNATUROPATH Try cold-water walking: Begin your day with a full 12-oz. glass of water.

Then in the bathroom, as you are brushing your entire naked body with a longhandled dry skin brush (always brushing towards the heart from all directions), fill the tub ankle-deep with cold water. If you don’t have a tub, use a large plastic container that you can easily stand in. Walk in place for 60 seconds in the cold water.

This is wonderfully invigorating! Who needs coffee after morning cold-water walking? I like to brush my face with a softer, smaller skin brush while enjoying my cold-water tonic. Once you get used to this, you can sit down in the water and splash up under your armpits for a few seconds before getting out.

Make the most of your meals: Since 80 percent of your health is determined by the food your choose to eat, let’s think further about those

choices. I recommend planning at least five days of food to start your cleanse, while allowing for some adjustments, if needed, for the second half of the program. The first meal of your day should ideally be the main meal, focusing on vegetables, clean protein, and some good fats. If you’re an appropriate weight or underweight, add some healthy complex carbs such as steel-cut oats, quinoa, brown rice, or a baked sweet potato. If you wouldn’t mind losing a few pounds, ditch the carbs.

Keep a glass container of chopped veggies to add to an omelet, or if you’re vegetarian, organic tofu for the first meal scramble. Lightly oil a pan with olive oil, coconut oil, or ghee, and sauté the chopped onions, scallions, garlic, ginger, and spices. Next add the mix of chopped veggies: celery, red pepper, leeks, sliced mushrooms, and grated beets. Avoid nightshades (tomato, potato, eggplant).

Whip up 1–4 eggs, depending on your appetite, with 1–2 Tbs. nut milk, yogurt, or water. I love a dash of nutmeg with eggs.

Pour the eggs over the cooked veggies, and add a handful of spinach. After 3–4 minutes on a medium-low flame, flip the whole thing over so the spinach wilts. Serve right away, and add toppings as desired: nutritional yeast; toasted flax, sunflower or pumpkin seeds; pulverized kelp powder; a dash of turmeric; and maybe some sprouts. Yum. Your second meal should be lighter.

In the summer, there’s nothing like a huge fresh salad. Start with local green, if possible. Add sprouts, chopped veggies (like the morning batch but add kimchee or other pickled produce). Slice an avocado. Add cucumbers. Consider topping with a can of small fish. The SMASH fish are the healthiest—salmon, mackerel, anchovies, sardine, and herring.

These are small enough to have not bioaccumulated heavy metals, which is unfortunately a concern with larger fish all over our small planet.

Move around: Try to get at least 45 minutes of exercise during the day.

Walking is terrific, especially up hills or stairs. If you feel uninspired about

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movement choices, try something new!

Flow yoga, Pure Barre, stand-up paddle, spinning, ultimate frisbee—there are hundreds of options out there. Explore!

The key is to do something every day.

And drink most of your water during exercise, not with meals.

To start the school year in top shape, you need to eat right, drink plenty of water, and get enough sleep. It’s also very helpful to poop every day. Don’t hesitate to use a light, non-habit-forming laxative at the end of the day if you didn’t have a complete bowel movement.

I recommend magnesium (start with 250 mg, but you may need more, especially women who lose a lot of magnesium in menstrual blood), Senna, or Swiss Kriss. Rehydrated prunes and apricots are very effective for some people. Try eating 2–4 at bedtime before tooth brushing, or as dessert after dinner.

Beyond your 10-day cleanse, always remember to take time to care for yourself. There is no better use of your time.

Emily A. Kane, ND, LAc, has a private naturopathic 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. Visit her online at dremilykane.com.

Do you have a question for Dr. Kane? Email it to editorial@ betternutrition.com with “Ask the ND” in the subject line.

6/28/19 11:46 AM

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LIVE LONG and PROSPER The top 10 supplements for healthy aging

BY VERA TWEED

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I

n different ways, these 10 nutrients address changes that occur as we live longer.

In some cases, our need for the nutrient simply increases with age. In others, a supplement can help our bodies counteract situations that are more likely to develop later in life, including lack of energy, inflammation that underlies most age-related diseases, and a less-effective immune system that lowers resistance to infections and slows healing from injuries or surgeries.

COQ10 (COENZYME Q10) A vitamin-like substance, CoQ10 feeds mitochondria, the energy-generating components of our cells. Our bodies naturally make CoQ10, but levels decline as we get older—just when we need it most. Low levels of the nutrient have been linked to heart disease, brain diseases, cancer, and diabetes.

In studies, CoQ10 supplements improved heart function in people with heart failure; protected the heart against damage from some chemotherapy drugs; improved exercise performance, sugar metabolism, blood pressure, brain function, and fertility; and helped relieve

chronic fatigue syndrome, gum disease, diabetic neuropathy, and headaches.

We can get small quantities of CoQ10 from food: 9–12 mg in a 3.5-oz. serving of organ meats; a few milligrams in muscle meats and fish; and less than 1 mg per serving from most plant foods. But these amounts are too small to be therapeutic.

Typical daily doses: 30–200 mg, or more to treat diseases.

PQQ (PYRROLOQUINOLINE QUINONE) An antioxidant found in trace amounts in plant foods, PQQ promotes the growth of energy-producing mitochondria in all

cells and enhances the health of nerve cells. Lab studies show that it may help inhibit the growth of brain plaques and cancer cells.

Preliminary human studies of PQQ have shown that it can enhance memory, mood, and other mental functions. It also promotes sleep and reduces fatigue and inflammation. Because both CoQ10 and PQQ enhance mitochondria, they are often combined in supplements.

Typical daily doses: 10–40 mg, often combined with CoQ10.

FISH OIL Scientists became interested in fish oil after studies in the 1970s discovered that Greenland Eskimos enjoyed surprisingly healthy hearts, despite eating a very-high-fat diet. The omega-3 fats in fish oil—EPA and DHA—seemed to be responsible. Since then, many studies have been exploring just how fish oil produces beneficial effects.

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Fish oil reduces levels of triglycerides, blood fats that contribute to diabetes and heart disease when elevated. It also lowers inflammation in plaque deposits within artery walls, which reduces the odds of a heart attack or stroke being caused by rupture of the plaque. Where blood pressure is elevated, omega-3 fats can help lower it.

Reducing chronic inflammation— which generally increases as we get older—is the mechanism underlying the various benefits of fish oil. Studies have found that it has therapeutic effects on depression, cancer, Alzheimer’s disease, psoriasis, arthritis, and other inflammation-related conditions.

Typical daily doses: 500 mg of a combination of EPA plus DHA, usually found in 1,000 mg fish oil; 1,000–2,000 mg of an EPA-DHA combination daily for health conditions. Vegan sources of EPA and DHA are also available.

ASTAXANTHIN A powerful antioxidant that comes from certain algae, astaxanthin gives salmon and other sea creatures their pink color because they eat the algae. Astaxanthin protects skin against damage from the sun’s UV rays—which are well known for speeding up aging—and reduces signs of aging that stem from a slower turnover of skin cells as we get older.

Studies have found that astaxanthin enhances skin elasticity and reduces wrinkles, age spots, and skin inflammation. Because of its antioxidant and anti-inflammatory properties, it can also enhance muscle recovery and decrease soreness after exercise. It’s also been shown to help relieve carpal tunnel syndrome, and is taken for heart, brain, eye, and overall health.

Typical daily doses: 4–12 mg. Astaxanthin can also be found in topical skin creams and serums.

RESVERATROL The main therapeutic ingredient in red wine, resveratrol has a beneficial effect on sirtuins, enzymes that control various pathways involved in the aging process.

In animal studies, it has extended lifespan.

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HEALTHY AGING SUPPLEMENT SNAPSHOT SUPPLEMENT:

ESPECIALLY BENEFICIAL FOR:

CoQ10 ................................................................ The heart and overall energy PQQ ................................................................... Mental function and energy Fish Oil ............................................................... Overall health Astaxanthin ....................................................... Skin and exercise recovery Resveratrol ........................................................ Internal aging processes Pycnogenol ........................................................ Many common ailments Lutein ................................................................. Vision Turmeric or Curcumin ......................................... Inflammatory conditions Zinc .................................................................... Immune function Protein Powder (whey) ...................................... Muscle maintenance and strength Protein Powder (collagen) .................................. Skin, joints, and blood vessels

By activating sirtuins, resveratrol enhances the body’s ability to withstand stress and may slow down the aging process. Studies have found that it helps to lower blood pressure and cholesterol; improves heart, brain, and joint health; and helps to protect against cancer.

In addition to wine, resveratrol is found in grapes, some berries, peanuts, and other foods, but amounts are too small to produce the therapeutic effects observed in studies. Supplements are generally made from Japanese knotweed

(Polygonum cuspidatum), a rich plant source of resveratrol.

Typical daily doses: 200 mg or more.

PYCNOGENOL A patented extract from French maritime pine bark, Pycnogenol enhances blood circulation, reduces inflammation, and helps maintain healthy skin and joint tissues. It binds to collagen and elastin, which give skin and other tissues structure.

It also helps to regenerate hyaluronic acid, which maintains moisture.

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Studies have found that Pycnogenol supplements may help improve memory, vision, attention span, blood pressure, cholesterol, asthma, menstrual problems, erectile dysfunction, gum disease, osteoarthritis, skin conditions, blood sugar in diabetics, menopausal symptoms, leg cramps, and jet lag.

Typical daily doses: 30–150 mg.

LUTEIN With age, risks increase for eye diseases such as age-related macular degeneration and cataracts, and reading glasses become all too common. Lutein is an essential and well-studied nutrient for eye health. It protects eyes against damage from UV rays, aging, and eyestrain from blue light that emanates from electronic devices. For eye health, it works synergistically with zeaxanthin.

Recent research has found that lutein is also needed for a healthy brain. Studies have found that lutein supplements increase blood flow to the brain, protect it against damage, and enhance memory, attention, and overall mental function.

Typical daily doses: 10 mg lutein with 2 mg zeaxanthin.

TURMERIC OR CURCUMIN Curcumin is the key active ingredient in turmeric, the plant that gives curry

its yellow color. In studies, supplements of both turmeric and curcumin have reduced inflammation and provided relief from a wide variety of conditions, including different forms of arthritis, low back pain, depression, Crohn’s disease, heartburn, genital herpes, HIV, and inflammation after surgery.

Although many nutrients decrease inflammation, turmeric and/or curcumin are especially helpful for inflammatory conditions, whether they affect joints, the heart, the digestive system, or any other area. And these often develop later in life.

Typical daily doses: Follow product instructions, as extracts vary.

ZINC Zinc lozenges are popular as a cold remedy, but the mineral is essential for ongoing healthy immune function.

Yet, both zinc intake and immunity tend to decline with age.

Zinc is needed for many processes in the human body, and lack of it manifests in ways similar to the aging process, with increased susceptibility to infections and diseases such as atherosclerosis and cancer, poor wound healing, and degenerative diseases of the brain and nervous system. The technical term for this decline, “immunosenescence,” means an aging immune system.

Studies of zinc supplements have found that it reduces infections, improves healing from injuries and many diseases, and helps resolve skin conditions—sometimes making warts disappear.

Typical daily doses: 15 mg (an amount found in many multivitamins), or more.

PROTEIN POWDERS Two types of protein powders can be especially beneficial for healthy aging: whey and collagen. Each delivers different benefits—for muscles and connective tissues in joints and skin—and the two are complementary.

Research shows that whey is most effective at maintaining and rebuilding muscle in older people. It works best when combined with strength-training exercises. It’s especially beneficial in cases where recovery from injury or illness have made people less active than usual, as inactivity speeds up age-related muscle loss. Some protein powders also include concentrated greens for added nutrients.

Collagen is a building block of connective tissues in skin, joints, blood vessels, and organs. Our bodies produce collagen, but that process slows down with age. Collagen protein can help buck that trend.

Typical daily doses: Follow product directions.

FORMULAS TO HELP YOU AGE WELL Garden of Life Oceans 3 Beyond Omega-3 with OmegaXanthin is a synergistic blend of highpotency omega-3 fats and astaxanthin.

NOW Foods Clinical Strength Ocu Support contains lutein and zeaxanthin, along with zinc, CoQ10, and other eyesupportive nutrients.

Natural Factors CurcuminRich Whole Body Curcumizer combines high-absorption curcumin with omega-3 fats and antioxidants.

Solgar Whey to Go Whey Protein Powder has no artificial sweeteners and features rBGH-free whey with 20 gm of protein per serving. Available in Chocolate, Vanilla, and Strawberry.

Quality of Life VitaPQQ helps fight agerelated fatigue and promote healthier aging with a patented form of PQQ.

Contributing editor Vera Tweed has been researching and writing about supplements, holistic nutrition, fitness, and other aspects of healthy living since 1997. She is the author of several books, including Hormone Harmony: How to Balance Insulin, Cortisol, Thyroid, Estrogen, Progesterone and Testosterone to Live Your Best Life.

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Summer Sizzle Up your grilling game this year with this fresh take on backyard BBQs

BY KIMBERLY LORD STEWART

W

hen temperatures rise, it’s no time to stand over a hot stove sweating and swearing about the heat.

Chill out and move your feast outside with these better-for-you grilling recipes.

PHOTOGRAPHY BY PORNCHAI MITTONGTARE FOOD STYLING BY CLAIRE STANCER PROP STYLING BY ROBIN TURK

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Lime Gremolata Trout Tacos with Mango Pico de Gallo Serves 4

Italian meets Mexican in this traditional Mediterranean condiment of citrus zest and garlic, with the added zing of south-of-the border jalapeños. Soften the heat with a sweet mango pico de gallo and let guests fill soft, warm tortillas with the grilled trout, mango salsa, and cabbage.

Lime Gremolata 1 bunch green onions, finely minced 2 cloves garlic, minced 1 jalapeño, seeded, minced 1 lime, juiced ⅓ cup each cilantro, parsley, basil, finely chopped 4 Tbs. extra virgin olive oil 2 Tbs. rice wine vinegar Salt to taste Mango Pico de Gallo 1 large ripe mango, peeled and diced 3 green onions, sliced thinly 1 jalapeño, minced (or use half for a milder salsa)

TimeSaving Tip!

Short on time? Buy prepared Pico de Gallo and add one finely diced mango and a couple tablespoons of diced cucumber.

½ red pepper, seeded and finely diced 2 Tbs. cucumber, finely diced ¼ tsp. ground cumin ⅓ cup cilantro, finely chopped Tacos 4 trout filets with skin Salt & pepper to taste 8 Corn tortillas ¼ cabbage, finely shredded 2 limes, quartered Prepared guacamole, optional Sour cream or Greek yogurt, optional

1. Stir gremolata ingredients together and set aside until ready to grill fish. Mix pico de gallo ingredients together in serving bowl.

2. Oil grill pan to prevent fish from sticking. Preheat grill to 400°F with grill pan on grates. Place trout on the preheated pan skin side down, spoon gremolata down middle of each filet.

3. Lower heat to 350°F, and close lid. Cook 10 minutes, until fish is flakey and heated through.

4. Serve each filet on individual plate and pass around tortillas, mango pico de gallo, and taco fixings to let guest make their own tacos.

Per serving: 490 cal; 38g prot; 21g total fat (3g sat fat); 40g carb; 95mg chol; 85mg sod; 5g fiber; 19g sugar AUGUST 2019

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Eggplant and Summer Squash Grilled Salad with Tahini Dressing Serves 6 as a side dish

As a side or main dish, this salad brings out the best of summer’s bounty. The tahini dressing is pure Mediterranean goodness that can be used as a dressing or dip for your next get-together.

Tahini Dressing 4 Tbs. tahini (well stirred) 4 Tbs. water (or more if too thick) ⅛ cup lemon juice 1 clove garlic, or more to taste 1 Tbs. honey Salt and pepper to taste Eggplant & Summer Squash 1 Japanese eggplant (slender variety) 1 zucchini 1 yellow summer squash Kosher salt Healthy 2 Tbs. extra-virgin olive oil Tip! 1½ tsp. dried When shopping for eggplant, oregano look for shiny, smooth skin that gives just a little when you press 1 head frissée it gently with your thumb. The (chicory), stem should be green. Above all, escarole, or smaller is better because the romaine lettuce skin will be less bitter. Store (sturdy lettuce in the refrigerator and eat within a week. that won’t wilt Cut tops off eggplant, zucchini, works best) 8 dates, chopped and squash, and cut each down ½ cup slivered almonds the middle lengthwise. Score flesh in 1 cup cherry tomatoes, quartered crisscross pattern. Salt well, and set aside ½ cup feta cheese or slivered manchego 10–15 minutes to draw out water. cheese for garnish 3. Brush off salt, and dab dry with a paper towel. Brush generously with extra-virgin 1. Blend all dressing ingredients in food olive oil. Season with dried oregano and process or blender. Taste, adjust salt and a light sprinkle of pepper. pepper, and set aside.

2. Oil grill grates to prevent vegetables from sticking. Preheat grill to 375°F.

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4. Place vegetables on grill, flesh down.

Remove from grill, and cut into 1-inch thick pieces.

5. Wash, dry, and tear salad leaves into bite-sized pieces. Place in large, shallow salad bowl. Top lettuce with grilled vegetables, dates, almonds, tomatoes, and cheese. Serve with tahini dressing.

Per serving: 260 cal; 9g prot; 18g total fat (3.5g sat fat); 21g carb; 10mg chol; 140mg sod; 8g fiber; 10g sugar

Grill 10–15 minutes, until well browned.

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6/27/19 2:32 PM

Warm Brie with Grilled Grapes Serves 6

This appetizer or savory dessert is a crowd pleaser. Feel free to substitute grapes with strawberries threaded on bamboo skewers.

1 Brie wheel 1 Tbs. extra-virgin olive oil 1 Tbs. honey 2 large bunches green or red grapes, washed and dried 1 cup coconut milk, in a shallow dish 1 cup organic sugar, in a shallow dish French bread, sliced thinly

1. Preheat grill to 375°F. Place Brie on piece of foil large enough to wrap it well. Remove handful of grapes from stems, cut in half, and place on top of the Brie until the top is fully covered in grape halves. Pour extra virgin olive oil and honey over top. Bring foil up to the sides and wrap brie well.

2. Place remaining grapes in coconut milk, and coat well. Transfer to sugar, and spoon it over grapes to coat.

3. Place cheese and grapes on grill, and close cover. Grill cheese abut 5–10 minutes.

Turn grapes when caramelized, about 8–10 minutes on each side. Serve cheese and grapes on platter with French bread.

Per serving: 520 cal; 13g prot; 21g total fat (14g sat fat); 75g carb; 40mg chol; 450mg sod; 1g fiber; 52g sugar

One-Pan Griller: Chicken Sausage, Peppers, Potatoes and Corn Serves 4

Grill Pan Tip:

Look for grill pan at your local housewares or hardware store.

These perforated pans, in cast iron or stainless, will stand up to the heat and allow for all that great grilling goodness to get through to the food.

With one grill and one grill pan, you will have dinner ready in no time. Use your imagination and any kind of sausage, peppers, or potato to round out the meal.

4 chicken bratwurst-style sausages (uncooked) 3 corn cobs, shucked, cut in half ½ large onion, cut into one-inch-thick slices 1 orange, yellow, red, or green sweet pepper, seeded and cut into one-inch squares 1 lb. 8 oz. bag petite new golden potatoes, washed, dried, and cut in half 3 Tbs. extra-virgin olive oil 3 sprigs fresh rosemary, pull leaves from stems Salt and pepper to taste

1. Preheat grill to 400°F with grill pan on grates. Cut sausage into two-inch

sections with sharp knife, and set aside.

Soak corn in water 15 minutes, then drain and wrap in foil. Place onions, peppers, potatoes, extra-virgin olive oil, and rosemary in bowl. Season with salt and pepper.

2. Place potato and onion on grill pan. over grill, and cook 10–15 minutes, until potatoes begin to soften and brown.

3. Push potatoes to side of the pan, away from direct flame. Add sausage to pan, and place foil-wrapped corn directly on grill. Cook, turning often, until sausage is brown and corn is heated through, 20–25 minutes.

4. Unwrap corn, and season with butter, salt, and pepper. Serve sausage, onions, peppers, and corn on a single platter.

Per serving: 480 cal; 24g prot; 21g total fat (1.5g sat fat); 54g carb; 60mg chol; 90mg sod; 8g fiber; 7g sugar

HOW HOT IS HOT? Don’t have a thermometer on your grill? No worries, your bare hand is a good gauge for temperature (adults only, please). This works for gas or charcoal grills. Hold your hand a few inches above the grate and time how long you can safely keep your hand there: Less than a second

Very hot (be careful)

600°F or more

1–2 seconds

Hot (still be careful)

400–500°F

3–4 seconds

Medium

350–375°F

5–7 seconds

Medium low

325–350°F

Kimberly Lord Stewart is an award-winning journalist who has worked as an editor and contributor for leading natural product, dietary supplement, functional foods, and integrative-physician publications since 1996. She’s the author of Eating Between the Lines.

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eating4HEALTH/

FOODS & ME ALS THAT HE AL

Eating to Beat Skin Inflammation

Fight back against psoriasis, eczema, and other disruptive conditions with these six healing foods ///BY LISA TURNER

Salmon is rich in omega-3 fats, which have been shown to reduce inflammatory markers, support immune function, and improve inflammatory skin conditions. Some studies show that fish

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can fight inflammatory and autoimmune conditions that affect the skin, including psoriasis and lupus. Omega-3s also protect skin from dryness and itching and may decrease sensitivity to the sun.

Salmon is also high in vitamin D, which may benefit people with psoriasis. And while some people with eczema may be sensitive to fish, research shows an early introduction of fish in the diet can decrease the risk of eczema in infants.

Carrots are loaded with carotenoids, powerful antioxidants that fight inflammation and improve immune function. Beta carotene, in particular, has powerful skin-protective properties and can reduce UV sensitivity.

Studies show that people with psoriasis have lower skin carotenoid levels than people without psoriasis, and other research suggests that beta carotene can prevent eczema flare-ups. Studies of people with eczema show similar results.

Other foods high in carotenoids include carrots, pumpkin, sweet potatoes, mangoes, and papaya.

Blueberries are high in anthocyanins, antioxidant compounds that reduce inflammation and improve immune function. Some research also suggests that anthocyanins help regulate the interplay between inflammation and obesity, important because studies show a link between obesity and psoriasis.

Blueberries are also high in quercetin, a flavonoid that can mitigate histamine, a compound in the body that’s involved in inflammation. Studies suggest that quercetin can reduce the symptoms of psoriasis and prevent its progression, and may protect against leaky gut,

characteristic of psoriasis. Red cabbage, blackberries, and black plums are also high in anthocyanins. Other good sources of quercetin include leafy greens, apples, grapes, and onions..

Brown rice and other gluten-free grains are much better dietary choices than wheat, rye, or barley.

Non-celiac gluten sensitivity (NCGS) is related to eczema, rashes, and other inflammatory skin conditions, and some studies show that people with psoriasis who follow a gluten-free diet show significant improvement. In one study, four times as many people with psoriasis had celiac disease as those without psoriasis. Other gluten-free grains include oats, buckwheat, amaranth, teff, and, if you’re not sensitive to seeds, quinoa.

Kale is high in vitamin C, a powerful antioxidant that protects against inflammation and improves immune function. In studies, people with skin inflammation show suboptimal levels of vitamin C compared to unaffected people, and people with eczema in particular have significantly lower levels.

Some studies also suggest that increasing your intake of vitamin C and other antioxidants can help reduce oxidative stress and improve psoriasis. Vitamin C is also critical for optimal collagen production, which can repair damaged skin and protect joints (especially important for people with psoriasis, since a progression of the disease can cause painful joints). And kale is also rich in carotenoids to protect against inflammatory skin conditions.

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6/27/19 2:11 PM

PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK

Inflammatory skin conditions are generally characterized as either acute or chronic. Acute skin inflammation can be caused by allergens such as poison ivy, exposure to irritants (think fragrances or household cleaners), infections, and even sun exposure. These usually resolve in a week or two, generally without any tissue damage.

Chronic inflammatory skin conditions are a different matter: caused by an ongoing inflammatory response within the skin itself, these conditions—such as eczema, psoriasis, seborrheic dermatitis, or rosacea—are long-lasting and can cause tissue damage and other complications.

To reduce flare-ups, avoid or eliminate certain foods from your diet, including fatty red meats, fried foods, sugar, dairy, soy, and gluten. In addition, nightshades (such as tomatoes, potatoes, and peppers) are thought to worsen psoriasis. Eggs, citrus, nuts, seeds, shellfish, legumes, chocolate, and other foods are thought to trigger eczema. It’s also thought that foods high in histamines can exacerbate inflammatory skin conditions. These include alcohol, fermented or smoked meats, pickled food, canned fish or other canned foods, aged cheese, dried fruit, strawberries, tomatoes, citrus, legumes, cinnamon, chocolate, and wheat. And some studies show that obesity can worsen inflammatory skin conditions, especially psoriasis.

In general, an anti-inflammatory diet rich in antioxidants can help, especially if it focuses on foods that also strengthen and protect skin. Here, six of the best:

Blueberry Mango Pie

coarse meal. Add a few tablespoons ice water, pulsing between each addition, until mixture forms a firm but pliable dough.

Serves 10

PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK

This summery fruit pie is loaded with skin-protective blueberries and mangoes. The almond-flour crust is flaky, tender and free from gluten and dairy, which can exacerbate skin inflammation.

Make sure the shortening is very cold for the best results; spoon teaspoons onto a sheet of parchment and freeze briefly until it's firm. We used fresh fruit, but frozen blueberries and mangoes are a great substitution. Serve it with dairy-free ice cream or beat coconut cream for an easy whipped topping.

2½ cups blanched almond flour ¾ cup tapioca flour 1 tsp. salt ½ cup chilled vegan shortening 6–10 Tbs. ice water 2 cups fresh blueberries 2 cups diced mango 1 Tbs. lemon juice ½ cup coconut sugar or organic unrefined cane sugar ¼ cup ground chia seeds

1. Combine almond flour, tapioca flour, and salt in food processor, and pulse to mix. With food processor running on low, add shortening a few teaspoons at a time until mixture resembles

Sauerkraut is a good non-dairy source of probiotics, which can help reduce inflammatory skin conditions by impacting what’s called the gut-skin axis: in short, a disruption in the gut microbiota can

2. Transfer dough to a parchment-lined surface and gather it into a

ball, kneading once or twice. Divide ball into two separate balls; flatten each into a disc, wrap in plastic, and refrigerate 1 hour.

3. Preheat the oven to 400°F. Lightly grease pie pan. In medium bowl, combine blueberries, mango, lemon juice, sugar, and chia seeds. Toss gently to mix.

4. Roll first ball of dough into 12-inch circle on sheet of parchment.

Transfer to pie pan, and carefully trim excess, leaving about ½ inch hanging over edges. Roll out other ball of dough and cut into 8 even strips.

5. Transfer fruit mixture to pie pan. Carefully lay strips over top of

filling, weaving them together to make a lattice. (Alternatively, lay four strips horizontally and then lay four strips vertically, without weaving strips.) Trim overhang, leaving about ½ inch hanging over edges. Roll overhang toward the pie, sealing firmly.

6. Bake pie 20 minutes, then lower heat to 350°F, and continue

baking 25–30 minutes more, until crust is golden and filling is bubbly. Remove from oven and cool 30 minutes to 1 hour.

Serve slightly warm or at room temperature.

Per serving: 380 cal; 7g prot; 27g total fat (8 sat fat); 32g carb; 0mg chol; 250mg sod; 6g fiber; 15g sugar

lead to leaky gut, allowing toxins to be released into the bloodstream and exacerbating inflammation throughout the body. Research shows that probiotics help improve symptoms of eczema and psoriasis, and may also benefit rosacea and acne. Sauerkraut, like other fermented

foods, is high in histamines, so if you’re following a low-histamine diet for skin inflammation, choose a high-quality probiotic supplement.

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, and coaching people toward healthier eating habits. Find her at lisaturnercooks.com.

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asktheNUTRITIONIST/

ANSWERS TO YOUR FOOD QUESTIONS

On-the-Go Snacks That Will Sustain You Whether you’re traveling, hiking, camping, or working under intense deadlines, reach for these portable, energy-boosting foods. ///BY MELISSA DIANE SMITH

: My husband and I regularly

eat nutrient-dense, low-carb meals, but we sometimes blow our diet when we’re traveling. What kinds of emergency snacks should we have on hand to help sustain us when we’re on the go—or when we’re time-pressured and under stress? —Tanya W., Madison, Wis.

a:

Most people experience sustained energy boosts from snacks that provide some protein, healthful fat, and unrefined, slow-burning carbohydrates—think nuts and an apple, sugar-free beef jerky and celery sticks, or a protein-rich food bar. But we each have unique biochemistries. Some people are bolstered more from higher-protein snacks, and others do best with high-fat snacks. So do a little bit of experimenting to see which types of snacks hold you over best until your next meal.

If you know in advance that you are going to travel or enter a time-pressured period, plan ahead and buy easy-to-carry, healthy foods. A far better plan is to have grab-and-go, nutritious foods on hand to take at a moment’s notice or to regularly carry with you to help you through life’s unexpected events—like these 10 energy-lifting, on-the-go foods:

Sugar-free Jerky Protein is a long-lasting fuel that can stabilize energy levels and increase mental focus quickly for most people. For portable protein, look for sugar-free brands of meat-based jerky such as The New Primal Beef Thins made with grass-fed beef and organic coconut aminos (a soy-free substitute for soy sauce). Also try Paleo Valley 100% Grass Fed Beef Sticks, Chomps Snack Sticks, made with just seasonings, no sugar, and some varieties of Epic Bars, including Lamb, Venison, and Sriracha Chicken. If you need something more, try combining these snacks with celery sticks or a small apple for a quick minimeal.

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Meat & Veggie Bars For an all-in-one meat-andveggie combo with a healthy balance of protein, fat, and carbs, try Wild Zora Original Meat & Veggie Bars. Different types of meat are combined with organic vegetables, dried fruits, and spices.

All but one of the bars is Paleo, and a few of the varieties are nightshadefree and acceptable for people on autoimmune-protective diets.

DNX Bars combine grass-fed beef, bison, or free-range chicken with organic superfoods. Take note: the total amount of carbohydrates ranges from 1 to 11 grams, depending on the flavor of the bar, so choose varieties with carb counts that work best for you.

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Hard-Boiled Eggs

Grain-Free Crackers For crackers with crunch and a great savory taste, try Jilz Original Gluten-Free Crackerz. Made with organic seeds, seed flours, almond flour, and tapioca flour, these savory snacks provide nutrient-packed fuel that gives you far longer staying power than white flour-based crackers.

Cheese Sticks Individually wrapped cheese sticks, such as Organic Valley Stringles Organic String Cheese Mozzarella, offer a combination of protein and fat in a handy form. One caveat: If they’re unrefrigerated, eat the sticks within the first hour of a trip, or carry them in a small cooler so they can stay cool.

Nuts & Seeds Concentrated in nutrients with a mix of protein, carbs, and fat, nuts or seeds make easy-to-carry traveling foods. Eden Foods makes 4-oz. packs and 1-oz. Pocket Snack sizes of Pistachios, Tamari Almonds, and Pumpkin Seeds.

The Pocket Snacks are perfect for slipping into a zippered pouch in a fanny pack, purse, or backpack.

Nut Butter Packets These handy products are great when you’re on the go and want to spread nut butter on celery sticks or an apple, or just eat it by the spoonful. Try Justin’s Classic Almond Butter in 1.15-oz. packets. Or, for extra protein and a touch of sweetness in your almond butter, try RX Nut Butter Almond Butter, which is made with one egg white, 18 almonds, half a date, and some coconut oil and sea salt in each packet. Bring along a small spoon or knife to get every bit of the nut butter out of the pouch!

Coconut Oil Packets

For a hit of concentrated protein, a hard-boiled egg is the tried-and-true choice. To keep yourself safe from harmful bacteria that could grow on unrefrigerated hard-boiled eggs, eat them quickly—within 60–90 minutes of packing them—or carry eggs in a cooler so they stay refrigerated. If you don’t have time to boil the eggs, buy packaged hard-boiled eggs, such as Wilcox Organic Hard-Boiled Organic Eggs, which come in convenient two-egg packs.

Collagen Bars Eating bars that contain collagen is a convenient way to boost your diet with collagen protein, which helps support healthy bones, tendons, ligaments, connective tissues, gut, hair, and nails.

Some people who take collagen report less stiff and achy joints or improved wound or injury healing. Brands of collagen bars to look for include Bulletproof Collagen Protein Bars with an organic cashew butter base, and Perfect KETO Keto Bar with an organic almond butter base. Both are sweetened with stevia.

Fat-Rich Bars As the name implies, Love Good Fats Bars are loaded with a healthy fat blend of nut or seed butter and coconut oil. They also contain protein from milk-based whey protein or brown rice protein (in the plantbased varieties). These creamy textured bars won’t work for everyone—they have a touch of sweetening and should be thought of as treats. But the high fat content does make many people feel full longer for an extended period of time.

Kelapo 0.5-oz. pouches of cold pressed, 100% organic Extra Virgin Coconut Oil are

versatile items to carry when traveling.

Bring these products with you to eat coconut oil right out of the packet for immune-boosting benefits. Use the fat as a cooking oil if you’re away from home, or mix into hot coffee or tea.

You can also use the oil as a moisturizer for lips, legs, face, and hair.

Melissa Diane Smith, who specializes in using food as medicine, is an internationally known journalist and holistic nutritionist who has more than 20 years of clinical nutrition experience. She is the cutting-edge author of Going Against GMOs, Going Against the Grain, and Gluten Free Throughout the Year, and the coauthor of Syndrome X. To learn about her books, long-distance consultations, nutrition coaching programs, or speaking, visit her websites: melissadianesmith.com and againstthegrainnutrition.com.

Do you have a question for the nutritionist? We would love to hear from you. Please email your questions to bnaskthenutritionist@gmail.com.

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healthyDISH/

RECIPE MAKEOVERS FULL OF MODERN FL AVOR

Sweet Surprise Tempt your tastebuds with this exotic, Middle Eastern twist on ice cream /// BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC

FEATURED INGREDIENT:

Tahini

Tahini is basically butter made from sesame seeds, which contain an oil that is characterized by two members of the lignan family: sesamin and sesamolin. When the seeds are refined (as in the making of tahini), two additional phenolic antioxidants—sesamol and sesaminol—are formed.

Sesame lignans enhance vitamin E’s absorption and availability, improve lipid profiles, and help normalize blood pressure. Animal studies show that they may enhance fat burning by increasing the activity of several liver enzymes that break down fatty acids.

As for tahini itself, according to the USDA food database, a 2-Tbs. serving provides 5 grams of protein, almost 3 grams of fiber, and a negligible amount of sugar (less than ⅓ of a gram!). It also provides about 8 grams of healthy fat per tablespoon. But it ain’t exactly a calorie lightweight, weighing in at 89 per tablespoon.

Tahini also contains small amounts of minerals, including copper, iron, zinc, and manganese, as well as B vitamins, important for all kinds of metabolic functions. According Dr. Josh Axe, the phytoestrogens in tahini may benefit post-menopausal women over 50—or, for that matter, any woman who might be low in estrogen—to help balance hormones.

Lemony Ginger Tahini Ice Cream Serves 6

2 14-oz. cans full fat coconut milk (we like Native Forest Organic), well shaken ⅓ cup tahini ⅓ cup raw honey (or to taste) 1-inch chunk peeled fresh ginger root (or more, to taste) 1½ tsp. dried ginger ¼ tsp. sea salt 2 tsp. fresh lemon zest (about 1 large or 2 small organic lemons) 2–3 Tbs. crystalized ginger chips (finely chopped candied ginger), optional to serve

1. Combine all ingredients from coconut milk

through sea salt in high-speed blender, and blend until smooth.

2. Taste, and add more honey or ginger if desired. (Freezing foods reduces their sweetness, so your blend should be slightly sweeter before churning.)

3. Stir in zest, and transfer contents to auto-

matic ice cream maker. Churn until desired consistency, about 20 minutes.

4. Transfer to serving bowls, and top each

dish with 1–2 tsp. ginger chips, if using.

Per serving: 390 cal; 4g prot; 34g total fat (24g sat fat); 22g carb; 0mg chol; 120mg sod; 1g fiber; 15g sugar

NOTES FROM THE CLEAN FOOD COACH The flavor of honey pairs beautifully with tahini, but if you’d prefer a lower-carb version, use ¼ cup honey and ¼ cup Lakanto.

You can also use a stevia syrup for a no-added-sugar option—try NuNaturals NuStevia Ginger Syrup, to taste.

This ice cream is best served immediately. Ice cream leftovers will freeze solid in the freezer. To serve again, rest on the counter for 10 minutes, break into chunks, and re-blend in a food processor or blender.

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PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK

I don’t know about you, but when I go to the local ice cream parlor I’m immediately drawn to the weird—sorry, artisan— flavors. (My wife gets chocolate, I get goat milk cherry. Go figure.) So when I see a flavor like “Ginger Tahini,” my taste buds immediately start firing.

And it may not be as weird as you think. Tahini is a trending ingredient this year. It’s great in smoothies, and it’s great as a peanut butter alternative. It puts a Middle Eastern twist on your sauces and baked goods. And it has some interesting health benefits (see right).

I’m also a fan of any recipe that features fresh ginger. I juice it almost every day, and just about every one of what I call my “plant juice” recipes includes fresh ginger.

And I don’t use it sparingly, as anyone who’s been to my house and sampled my “plant juice” knows well. In Ayurvedic (Indian) medicine, ginger is known as the “universal remedy,” and rightfully so, as it contains a whole pharmacy of ingredients with multiple health benefits.

This recipe gives me an excuse to try out the ice cream making attachment on my brand new Hurom juicer— which gives me a great excuse to eat ice cream.

Not that I really needed one, especially one as healthy and relatively low in sugar as this one is. Enjoy!

—Dr. Jonny

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SHOPPING CART

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AUGUST 2019

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47 6/28/19 12:08 PM

cookwithSUPPLEMENTS/

E A SY WAYS TO BOOST YOUR NUTRITION

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PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK

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• AUGUST 2019

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