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72 38 Shorter days and colder weather got you down? Try these moodboosting tips.



38 Look on the Bright Side


Coming down with a case of the blues? You’re not alone. An estimated 10 million Americans suffer from seasonal affective order (SAD)—declining mood as the days get shorter. And like many health issues, prevention is key. Here are 10 easy ways to stop your blues before they start.

44 Get Inspiralized!

As the weather gets cooler, you’re probably craving more comfort foods. If you’re also trying to watch the carbs, that can be a problem. The solution? Invest in a spiralizer and make your own low-carb “noodles” out of vegetables. Then try them out in these healthy and hearty recipes.



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editor’sNOTE YO U R G U I D E TO N AT U R A L L I V I N G

What to Do for Your Mood



If you’ve ever suffered with some form of depression, or if you have bouts of feeling down in the dumps, you’re definitely not alone. Here’s a number that’s hard to get your head around: 300 million people around the world have depression, according to the World Health Organization, including 16.2 million adults in the U.S. Although depression has many factors that are beyond our control, we do have some say in our experience. What we eat, what we drink, what we take (e.g., supplements and medications) all impact our mental health. Research has shown, for example, that sugar may contribute to depression in men. Other studies demonstrate that consuming foods rich in omega-3s, such as salmon and sardines, helps treat mild to moderate depression. I know from experience that supplements can also be particularly helpful in boosting mood. Some of the nutrients I’ve used and like include St. John’s wort, SAMe, folate, rhodiola, and whole food-based iron. To get a medical perspective on this topic, we asked naturopath Michele Burklund to share her top 10 favorite supplements for alleviating depression and seasonal affective disorder (SAD). See “Look on the Bright Side” on p. 38 to read more. You can’t change your situation all of the time, but you can change the context in which you view it. There’s a quote I like from Abraham Lincoln, who was known to battle with depression: “You are as happy as you make up your mind to be.” If I’m feeling down or stressed, I think about that quote, and it helps shift my mood, if only for a few minutes. And some days, that’s all it takes.

Editor in Chief Creative Director Executive Editor Associate Editor Copy Editor Beauty Editor Contributing Editors



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Veggie “Pasta” Noodles In addition to the recipes on p. 44, get two extras on our website: Rutabaga Spaghetti with Roasted Red Pepper Sauce and Japanese Sweet Potato Pho.


BETTER NUTRITION, ISSN #0405-668X. Vol. 80, No. 9. Published monthly by Cruz Bay Publishing, an Active Interest Media company. 5720 Flatiron Parkway, Boulder, CO 80301; 303-253-6300; fax 303-443-9757. © 2018 Cruz Bay Publishing. All rights reserved. Mechanical requirements and circulation listed in Standard Rate and Data Service. The opinions expressed by the columnists and contributors to BETTER NUTRITION, are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Articles appearing in BETTER NUTRITION may not be reproduced in whole or in part without the express permission of the publisher. Microfilm copies of BETTER NUTRITION, are available from University Microfilms, 300 N. Zeeb Rd., Ann Arbor, MI 48106. Authorization to photocopy items for internal or personal use of specific clients is granted by Cruz Bay Publishing, provided that the base fee of US $2.25 per copy, per page is paid directly to Copyright Clearance Center (CCC), 222 Rosewood Dr., Danvers, MA 01923 USA. The fee code for users of this Transactional Reporting Service is 0405-668X/1999 $2.25. For those organizations that have been granted a photocopying license by CCC, a separate system of payment has been arranged. Prior to photocopying items for educational classroom use, please contact CCC at 508-750-8400. Organizations or individuals with large quantity photocopy or reprint requirements should call 770-988-9991.


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trendWATCH Plenty of Other Tuna in the Sea Meet the next generation of canned tuna—and get tips on what to look for on your next shopping trip ///BY NEIL ZEVNIK When I was a kid, canned tuna was a staple of every kitchen pantry. Tuna fish sandwiches were mayonnaise-drenched, white-breadencased mainstays of the lunch box, and tuna-noodle casseroles, imbued with canned soup and embellished with crushed potato chips, made regular appearances on American dinner tables. No one seemed to question where that tuna came from, how it was caught, or what was in it. Fast forward 50 years, and all this has changed for the better. Food transparency, sustainability, and environmental awareness have become the norm. Welcome to the new world of canned and jarred tuna! Here are three “Dos” to consider when shopping for canned tuna: Look for the Blue MSC Label. The Marine Stewardship Council is an international nonprofit organization that uses its ecolabel and fishery

certification program to recognize and reward sustainable fishing practices, based on scientific methods and measures. Know Your Fishing Methods. There are some that are acceptable and preferable—that would be pole-and-line harvested and trollcaught—and some that are not, specifically purse-seine and long-line methods. If a tuna container doesn’t specify the catch method or display the MSC label, the manufacturer likely uses one of these undesirable methods to obtain its fish. When in doubt, check out the company’s website. Employ Traceability. The highestrated products allow you to track the container of tuna in your hand all the way back to the boat that landed that

web exclusive recipes! Stuck in a tuna sandwich rut? Break out with these two tuna recipes (only available at Tuna Pasta Puttanesca (shown above) and Simply Herbed Tuna Salad.

albacore or yellowfin. This ensures verification of sustainability standards. It might be information coded on the can, or it might be a number on the jar that you can plug in on a website to reveal the exact origins of that specific tuna.

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TONNINO Wild-caught, MSC-certified, and traceable, this Italianstyle tuna comes in glass jars and cans. Made with yellowfin tuna and handpacked in olive oil or spring water, Tonnino includes herb-infused versions.

AMERICAN TUNA Harvested and processed in the U.S., American Tuna supports artisanal fishermen and microcanneries. This hand-filleted and hand-packed albacore is MSC-certified and made with no-waste processing. And the traceability info is coded on the cans.

WILD PLANET Top-rated by Greenpeace, Wild Planet offers albacore and skipjack tunas packed in cans, jars, and pouches. Traceability information is available to third-party verifiers.

WILD SELECTIONS This is Bumblebee’s sustainable brand. It’s MSC-certified, with a portion of proceeds donated to World Wildlife Fund marine conservation programs. Wild Selections includes traceability info on its website.


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trendWATCH A Holistic Pediatrician’s Rx

FOR COLDS & FLU Holistic pediatrician Elisa Song, MD, has been helping parents navigate cold and flu seasons for years. The mother to two daughters and founder of Whole Family Wellness clinic in Belmont, Calif., Song knows a thing or two about preventing and treating nasty bugs. “As the cold and flu season approaches, every parent wants to know the same thing,” says Song. “What can I do to boost my child’s immune system?” In addition to commonsense measures, such as eliminating junk food from your child’s diet and making sure sleep is a priority, Song has found that certain remedies give a child’s body “that extra defense to more effectively ward off and fight colds and flus.” Here are four of her favorites—be sure to stock up on them now! VITAMIN C: Studies on vitamin C for cold and flu prevention have yielded mixed results, says Song. Even so, she believes the vitamin’s powerful antioxidant activity plays a vital role in helping the body ward off and deal with infections. EDITOR’S PRODUCT PICK: American Health



Scientists in Great Britain have discovered a compound in green tea that breaks up and dissolves the plaques that clog blood vessels, causing heart attacks and strokes. Researchers from Lancaster University and the University of Leeds found that epigallocatechin-3-gallate (EGCG) binds to amyloid fibers in the blood and converts them to smaller, soluble molecules that are less likely to damage blood vessels. ”The health benefits of green tea have been widely promoted, and it has been known for some time that EGCG can alter the structures of amyloid plaques associated with Alzheimer’s disease,” said David Middleton, professor of chemistry at Lancaster University. “Our results show that this intriguing compound might also be effective against the types of plaques which can cause heart attacks and strokes.” It’s doubtful, the researchers noted, that people can get enough EGCG from drinking green tea to promote this beneficial effect, but more targeted forms of the compound (e.g., supplements) may be effective. Their findings were published in the Journal of Biological Chemistry.

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OSCILLOCOCCINUM: This is a homeopathic medicine designed to prevent or reduce the duration of the flu. “I also give my kids one vial of Oscillococcinum before or right after any known ‘germfest’— birthday parties, plane travel, etc.,” says Song. EDITOR’S PRODUCT PICK: Boiron Oscillococcinum

ARABINOGALACTAN: This natural extract from the larch tree is a little-known secret weapon for enhancing “natural killer cell” and macrophage activity—both critical to a healthy immune response. Song recommends the powder in her practice, dissolved in a drink or smoothie. Use ½–1 tsp. two times daily. EDITOR’S PRODUCT PICK: ChildLife First Defense NASAL SPRAY: “One of the most preventive things you can do is to irrigate nasal passages with Xlear nasal spray at the end of every day, and after any potential exposure (work, school, playgroups, plane travel, etc.),” says Song. This saline nasal spray is made with xylitol, a sugar alcohol that has antimicrobial properties. EDITOR’S PRODUCT PICK: Kid’s Xlear Saline Nasal Spray

Constipated? try eating a mango

A Texas A&M University pilot study published in Molecular Nutrition and Food Research found that mangos, rich in polyphenols and fiber, may be more effective than powdered fiber in relieving constipation. For the four-week study, 36 adult men and women with chronic constipation were randomly divided into two groups: the mango group ate about 300 grams of mango per day (equivalent to about 2 cups or 1 mango), while the fiber group added a comparable amount of fiber powder into their daily diet (1 teaspoon or 5 grams of dietary psyllium fiber supplement). Measures of constipation severity were taken at the beginning and end of four weeks, and both the mango and fiber groups improved over the course of the study. However, mangos were found to be more effective in reducing constipation symptoms than fiber alone. Mango consumption also helped to reduce certain biomarkers of inflammation.

MANGO RECIPES AT BETTERNUTRITION.COM Two favorites: Mango Sunrise Ice Cream with Coconut Lime Dust and Fresh Thai Salad, featuring mango cubes. Just type “mango” in the search box to find the recipes.

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keeps macular degeneration away A new study reveals that people who regularly eat oranges are less likely to develop macular degeneration. Scientists at the Australia-based Westmead Institute for Medical Research interviewed more than 2,000 Australian adults over 50, following them over a 15-year period. People who ate at least one serving of oranges daily had more than a 60 percent reduced risk of developing macular degeneration 15 years later. Lead researcher Bamini Gopinath, an associate professor at the University of Sydney, noted that previous investigations on eye health have centered on common nutrients such as vitamins A, C, and E. “Our research is different because we focused on the relationship between flavonoids and macular degeneration,” says Gopinath. ”And the data shows that flavonoids found in oranges appear to help protect against the disease.“

Obesity, Inflammation, … and Garlic? According to researchers at the University of Florida Institute of Food and Agricultural Sciences, Gainesville, supplementing with Aged Garlic Extract (AGE) helps reduce inflammation associated with obesity and improves several other obesity-related health markers. Researchers recruited 51 healthy, yet obese, adults and divided them into two groups—one taking 3.6 grams of Kyolic AGE powder daily, and another a placebo. At the end of the six-week trial, markers for inflammation were significantly lower in those taking AGE than in the placebo group. The study was published in the April issue of Clinical Nutrition ESPEN.

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TROUBLE BREWING FOR MOMS-TO-BE A new study published in the journal BMJ Open shows that even moderate caffeine consumption— for example, one to two cups of coffee per day—may be a bad idea during pregnancy. As part of the Norwegian Mother and Child Cohort Study, researchers from Sahlgrenska Academy, in collaboration with the Norwegian Institute of Public Health, examined information from 50,943 women and found that children born to mothers who consumed caffeine during pregnancy were more likely to be overweight at preschool and school age. At age five, for instance, the share of children who were overweight or obese was five percent greater in the group whose mothers had the highest caffeine consumption, compared to those whose mothers had the lowest caffeine intake. The researchers included different sources of caffeine in the study, including coffee, black tea, and energy drinks.

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trendWATCH the Passion behind the Product

Eat Beer How a love of homemade beer led UCLA students Jordan Schwartz and Dan Kurzrock to become leaders in the war against food waste ///By Neil Zevnik When I was growing up, two of my Mom’s favorite aphorisms were, “Waste not, want not” and “Eat everything on your plate—there are starving children in Europe.” Perhaps not surprisingly, both of these sayings are excruciatingly applicable in the here and now. “Waste not, want not” has taken on even greater resonance, moving beyond the concerns of a single household and echoing from today into the future for the food needs of succeeding generations. And substitute “sub-Saharan Africa” for Europe, and the starving children in overwhelming numbers are real and desperate.

The Food Waste Crisis According to the Food and Agriculture Organization of the United Nations (FAO), one-third of all food produced for human consumption—1.3 billion tons—is wasted every year. That figure is even higher in the U.S.—40 percent of our food, worth $680 billion, is wasted each year. This is the food we leave uneaten on our plates, the discarded past-date foodstuffs that are still fine

“It is absurd that something like 1 in 7 Americans is unsure of where their next meal will come from, while 40 percent of all edible food is wasted,” says Dan Kurzrock, cofounder of ReGrained, shown here (left) with his business partner Jordan Schwartz.

for consumption, and the less than cosmetically perfect fruits and vegetables that never even make it to the supermarket. It’s such an overwhelming crisis, one hardly knows where to begin to effect change. But two beer-loving UCLA undergraduates stumbled upon a notion that led to a small step of reclamation. It has blossomed into a seriously committed company that seeks to lead the way in a crusade against food waste.

Two Beer Lovers; One Great Idea College students Jordan Schwartz and Dan Kurzrock decided that the best way to enjoy their favorite beverage—beer— was to make it themselves. When they found themselves schlepping buckets of spent grain out to the trash, they discovered that, as Kurzrock says, “It looked like oatmeal, smelled like bread, and felt like we were throwing away food, so we decided to do something about it.” So they decided to turn that “waste” grain into bread, which they sold to fellow students to support their beer habit.

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From Beer to Supergrains “We realized we could build an ingredient platform to close the loop between the brewing industry and the food system globally,” says Schwartz. Specifically, he and Kurzrock set out to create a supergrain from beer waste and incorporate it into granola-type bars. Thus was born ReGrained SuperGrain Bars, nutrient-dense, ethically sourced snack bars wrapped in sustainable packaging. There are three flavors to choose from: Honey Cinnamon IPA Immune Supporting SuperGrain Bar, Chocolate Coffee Stout Energizing SuperGrain Bar, and Blueberry Sunflower Saison Antioxidant SuperGrain Bar. But that’s just the tip of the iceberg. Once their unique supergrain (called Supergrain+) is patented, Schwartz and Kurzrock note that its applications and uses will be nearly endless. “Humanity has put itself in the midst of an environmental crisis. We’re motivated to be a part of the solution,” says Kurzrock. “We believe the market will reward purpose-driven businesses for doing the right thing,” adds Schwartz. “We believe that our values will enable us to create lasting value, and this will never change.” “I wouldn’t trade the sense of purpose this imbues in us for anything in the world,” says Kurzrock. Hopefully, this is how you save the world—one passionate and innovative step at a time.

Neil Zevnik is a private chef in Los Angeles who tends to the culinary needs of the rich and famous; blogs about food, nutrition, and the environment for The Huffington Post; and volunteers with marine mammal rescue whenever he can. Learn more at



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trendWATCH In the Spotlight:

Growing Through Adversity Joe De Sena’s mission is to get 100 million people off their couch and start living mindfully and physically. His new book, The Spartan Way, aims to guide us in this direction ///By Chris Mann “I’m a big believer that if you follow some age-old principles—knowing your True North or your purpose in life, finding your commitment, delaying gratification—and really learn them and make them part of your ethos as an individual, you’re going to be more likely to be in tune with yourself, your family, friends, environment, and just start to get it,” says Spartan Race CEO and founder Joe De Why is the Spartan Diet primarily plant-based? The principles we base everything on (come) from the book The China Study, written by Dr. Colin Campbell from Cornell University. He did a 30-year study with China, Oxford University, and Cornell. They found that animal-based protein causes lots of diseases, and that we’re better off eating a plant-based diet, which, in many cases, can actually reverse cancer and many of these modern-day diseases. The reality is we actually need a lot less protein than we think. You can get a lot of protein from plants. You’re not necessarily going to become a bodybuilder, but you also don’t want to be the biggest, most muscular person in the cemetery. So if the goal is to live a long time, not put a bunch of pressure on your body, be really fast, have tons of endurance, feel full of energy, and sleep well, that’s your diet. I’ve tested it myself. I’ve raced thousands and thousands of miles. I’ve gone through 30-below

Sena, who is also a best-selling author, endurance athlete, and public speaker. If life is an obstacle-filled endurance race, The Spartan Way’s lessons on embracing, and even creating, adversity—via diet, fitness, and otherwise—might well help us navigate any challenge. “Deliberately manufacturing adversity in your life is going to get you comfortable with being uncomfortable. Then you start to build

temperatures as well as 135-degree temperatures on all different kinds of diets. And I will tell you there is nothing like a plantbased diet for the results I just described.

How does changing from a calorie-dense to nutrient-dense diet help develop our “delayed gratification muscles”? Somebody said to me the other day, “Most people eat cake for breakfast, cake for lunch, and cake for dinner.” Pancakes for breakfast is basically cake. Some really unhealthy sandwich at lunch is basically cake. And then people have cake after or at dinner. It’s just one big cake. If you go to a nutrient-dense diet—if you eat a giant carrot versus a cake or a sugary cereal— your body is more likely to feel satiated. And your body is seeking nutrition. It’s not seeking junk food on its most basic level. But we’ve become addicted to that junk food. So if you can eat some raw fruit or vegetables maybe 10 minutes before a meal and get your body the nutrients

Author and endurance athlete Joe De Sena teaches that to experience positive changes in life, you must be willing to feel uncomfortable.

an immunity toward the obstacles that come your way that aren’t manufactured. By practicing really tough stuff, like 300 burpees in the morning or an ice cold shower, you now have a frame of reference to measure against. It helps trick your mind into not flipping out over silly stuff.”

it needs, you’re less likely to chase the nutrients through foods that don’t have nutrients. That helps you delay gratification.

What other key nutrition habits support the Spartan lifestyle? First thing in the morning—before I brush my teeth—I try to drink 10–12 ounces of warm water as fast as I can. I want to flush out my filtering system. All night long you’ve been sleeping and your body’s been filtering. Then ask yourself, can you not eat past 6 p.m. and before 10 a.m.? Can you fast one or two days a month? Can you eat your heavier meals in the morning and your lighter meals at night? Can you restrict the coffee and dessert and (other) low-nutrient foods? Can you stay away from the alcohol? A little black coffee is probably okay, but when I’m going past a Starbucks at the airport, people aren’t getting black coffee. They’re ordering giant, 16-oz. whipped-cream-laden drinks. It’s like another cake.

Chris Mann is a wellness and fitness writer, natural health brand storyteller, entertainment author and journalist, and digital-content producer ( Check out his blog,



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Plant Power

Healthy Tip! There are about 8,000 different polyphenols, and the greatest benefit comes from eating a combination of them.

They’re not the most glamorous ingredients in the world of dietary supplements, but polyphenols offer a wealth of health benefits ///BY VERA TWEED There are a lot of different ingredients in supplements, and not all of them are as familiar as the basic vitamins and minerals. So, when you see “polyphenols,” you might wonder, “Polly who?” While the name might not be familiar, your diet is likely full of polyphenols, especially if you eat lots of fruits and vegetables, season your food with herbs and spices, and drink tea, coffee, and/ or red wine. Pronounced “polly FEEnols,” they’re nutrients that plants make to protect themselves from ultraviolet radiation and pathogens. And they can protect us too. Studies show that polyphenols are antioxidants that reduce the risk of diabetes, heart disease, cancer, and neurodegenerative diseases such as Alzheimer’s and Parkinson’s.

Types of Polyphenols Scientists are continually learning more about the various natural substances found in food. So far, it’s known that there are about 8,000 different polyphenols, and the greatest benefits come from a combination, rather than any single one. That fact alone is a great reason to eat a variety of plant foods. However, knowing a bit more about what different polyphenols can do just might inspire you to expand your plant menu and spice cupboard even more.


While listing every known polyphenol would take a textbook heavy enough to be a doorstop, these are the four main classes and some of their major food sources:

Flavonoids or Bioflavonoids Used interchangeably, these terms describe a class of polyphenols that’s divided further into categories. Supplement labels may include any of these:


and they are also found in supplements made from soy or red clover. Anthocyanins may help to lower risk of heart disease, stroke, and cancer. They’re found in red, blue, and purple plant foods.

Stilbenes Found in small quantities in food, the two best-known stilbenes are resveratrol, found in grape skins, red wine, peanuts,

* Flavonols protect plants against

* * *


damage from ultraviolet rays, and people against poor circulation and elevated cholesterol. Top sources are the skins of fruits and vegetables. Flavones help to relax blood vessels. Yellow and green fruits and vegetables are top sources. Flavanones are found in citrus fruits, such as oranges and lemons. They work with vitamin C and are anti-inflammatory and good for the heart. Flavanols, aka catechins, may help to protect against dementia. Top sources include plums, prunes, berries, and black tea. Quercetin, found in asparagus, is a type of flavonol available in supplements for hay fever, hives, asthma, and eczema. Isoflavones help to balance hormones, especially in the time leading up to menopause. Soy foods are major sources,

POLYPHENOL SUPPLEMENTS Polyphenols—or polyphenol-rich fruit and vegetable concentrates or extracts—are included in some multivitamins, fruit and vegetable powders, and standalone supplements. In others, such as the following, the main ingredient is a rich source of polyphenols:

* Curcumin * Grape Seed Extract * Green Tea Extract * Pterostilbene * Pycnogenol * Quercetin * Resveratrol


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checkOUT blueberries, and cranberries, and pterostilbene, found in blueberries and grapes. Both are available in supplements. Studies have found that both are good for the heart and help protect against cancer. Although their benefits are similar, each one works in a unique way in the human body.

Lignans Flaxseed is the richest source of lignans, followed by sesame seeds. But they’re also found in other seeds, grains, and fruits and vegetables. Lignans help balance hormones and lower chronic inflammation, blood pressure, and elevated cholesterol.

Phenolic acids Found in onions, radishes, olives and olive oil, berries, cocoa, flaxseed,

chestnut, sage, and rosemary, phenolic acids protect against coronary artery disease, stroke, and cancers.

foods—variety is the name of the game. While polyphenols are a beneficial part of a healthy diet, an overload may interfere with thyroid function or iron absorption.

Top Polyphenol Foods In any given plant food, nature combines polyphenols in a unique way. When total amounts of polyphenols of any type are measured, herbs and spices rank highest, namely cloves, dried peppermint, and star anise. Cocoa powder is another top source. Pomegranate juice is a popular source of antioxidants. While its total polyphenol content is comparable to other juices, it contains a unique polyphenol not found in other foods, called punicalagin, as well as more than a dozen others. Polyphenol content alone shouldn’t be the criterion for choosing plant

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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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Give Your Eyes a Rest Shield your eyes against potentially harmful blue light from cell phones, laptops, and other electronic devises ///BY EMILY A. KANE, ND, LAc

: I think electronic screens are ruining my eyes, but my job and my social life require

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

screen time. What can I do to protect against further deterioration?


—Kris J., Fresno, Calif.

First, be smart about consolidating screen time. Instead of checking your phone constantly, discipline yourself to check several times throughout the day—not dozens of times. One of the reasons I continue to wear a watch is so I don’t whip out my phone to check the time. Definitely don’t check your phone first thing in the morning. Do not plug in your phone at your bedside. If you share a bed, ask your bedmate to do the same. Just put the phones away. Amber-tinted glasses help block the irritating blue light emitted from screens. If you’re going to have a screen session longer than 10 minutes, consider investing in a pair—either customized for your correction, or uncorrected that you can slip over glasses, or just to shield eyes if you don’t wear glasses at all.

Computer eye strain can often be greatly reduced by adjusting the screen resolution (if that makes letters too small, increase the font size), and also by adjusting the screen contrast so the light isn’t too bright or too dim. Also, position your screen so there’s no glare from other bright light sources. Don’t shine a light at your screen or sit with a window at your back. Make sure you don’t have to hold your head at a weird angle to work at the computer. Thighs and forearms should be parallel to the floor, with the monitor and keyboard straight ahead.

Exercise Your Eyes There are many eye exercises that you can do in less than 5 minutes per day. Here are three of my favorites from SuperVision: A Daily Program for Exceptional Eye

Health by Purna Yoga master-teacher Aadil Palkhivala. They can be done preventively, one to three times daily, or whenever your eyes feel strained and you want a therapeutic break. 1. Sitting with good posture, upright but

relaxed, feet on floor, thighs parallel with floor, belly gently drawn in toward your spine, and up toward your heart, vigorously rub your palm together for several seconds. The friction will create some pleasant heat. Apply the warm palms of your hands gently to your closed eyelids and allow the warmth to transfer into the eyeballs. Let your vision sink into darkness. Relax your eyeballs until you see no light. This will increase blood flow to all the muscles around the eyes, as well as promote healing. Repeat as desired. 2. Keeping your eyes closed, move them in a big figure-8 pattern, about 5–10 times in one direction, slowly, not causing any strain whatsoever, and then go in the other direction. Sometimes it takes a few seconds to be sure you’re really going in the opposite direction. Then just rest with the eyes closed for a few moments. 3. Find a window from which you can see something at a distance, or just go outside. Hold a pencil about 12–14 inches in front of your face, keeping shoulders relaxed. Look at the tip of the pencil, then “jump” your vision to an object in the distance, then back to the pencil. Jump back and forth quickly but not frenetically. This classic eye exercise, called “near-far jumps,” will both strengthen the ocular muscles and improve



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asktheNATUROPATHICdoctor their flexibility. Changing the focal distance requires changing the relationship of the tiny muscles all around the eyes.

in nature. Turmeric, pumpkin, carrots, sweet potatoes, and dark leafy greens are all good sources. (Chlorophyll masks the beta-carotene color in leafy greens.) What Healthy Eyes Need Most Eat yellow and orange spices, fruits, and Your eyes need water,, just like the rest of vegetables daily. Vitamin A is harder to get your body. Drink water first thing from your diet, but beta-carotene is in the morning and throughout easy if you make vegetables the the day, especially during centerpiece of your meals. exercise. The only bad time You can also look for a Bilberry, a blue-black to drink water is during a multivitamin that’s targeted berry from Europe, is a meal. Let your digestive for ocular health. In addition cousin of the American blueberry. juices work undiluted on to the basics, they usually your food. Otherwise, sip pure contain taurine, lutein (10 mg clear water throughout the day. daily), zeaxanthin (2 mg daily), and Your eyes also need a healthy diet bilberry or other darkly pigmented fruit concentrates (such as pomegranate or of nutrients that help maintain visual acuity. resveratrol). Taurine is the most abundant Everyone knows about night vision and sulfur-containing amino acid in the body. vitamin A. I recommend 25,000 IUs daily. Besides promoting retinal health, taurine Beta-carotene is a bright yellow-orange improves muscle tone, reduces obesity, precursor to vitamin A found abundantly

Did You Know?

and is critical for good hearing. It’s found naturally in fish and meat. If you are a vegetarian, you should supplement 1–2 grams daily (1,000–2,000 mg). Lutein is a very specific bioflavonoid that is healing to the retina. You may need to experiment to find an ocular multi that works for you. Choose a product that contains most, if not all, of the ingredients listed above. Do a “loading dose” of double the recommended intake for 7–10 days. If in 10 days the new ocular multi allows you to use your glasses less, or have better vision endurance, then drop down to the recommended dose and assess if this will maintain continued progress. Sometimes, not getting worse is progress. Do you have a question for Dr. Kane? Email it to editorial@ with “Ask the ND” in the subject line.

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All About Pain Relief We sat down with Kaley Burns, ND, a holistic physician at Yellowstone Naturopathic Clinic in Billings, Mont., to find out how she treats different types of pain using natural therapies ///BY NICOLE BRECHKA There are so many types and causes of pain. Is inflammation the underlying factor in most types?

Yes, chronic, subtle, systemic inflammation is often a factor in persistent pain. Moreover, the inflammation itself can have many underlying causes, from genetics to a utoimmune diseases, allergies, smoking or other biological stresses, chronic infections, and even the process of aging. What are some of the most common reasons for chronic pain, like neck and back problems, sciatica, or knee and hip problems?

Of course, any past traumas or operations are on the list, but also lifestyle factors such as nutrition, activity level, occupation, etc., play a role in chronic pain. Most

people I see have sedentary jobs, are lacking in optimal nutrition, and are not allowing their bodies to recover from stress. Poor posture, carrying extra weight, and mood conditions are significant factors to evaluate when it comes to pain. New technologies are contributing to unnatural body mechanics. Driving can cause neck, shoulder, or back pain due to bad posture and bumpy roads, combined with stress. It’s also important to be aware of medication side effects—some prescription drugs are notorious for affecting joint and/or muscle pain as a side effect, including statins, bisphosphonates, and fluoroquinolones.

What are a few surprising or hidden causes of chronic pain?

Metabolic dysregulation is a big factor that can be overlooked. Epidemiological studies and meta-analyses report a strong relationship between chronic pain and abnormalities in glucose metabolism. Insulin resistance and abnormal blood sugar pave the way for inflammatory pathways, resulting in chronic pain. Magnesium deficiency is another that comes to mind. Magnesium helps to block the brain’s receptors of glutamate, a neurotransmitter that may cause your neurons to become hypersensitive to pain. Intestinal integrity is one that many people don’t think to connect to their pain. However, high-quality food choices are crucial for managing pain due to the way they influence gut health. Substances in grains may increase intestinal permeability,

Did You Know? Some of the strongest herbal pain relievers, says Kaley Burns, ND, include white willow, black cohosh, and valerian (shown here).



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Dandelion can help protect the liver from the damaging side effects of some pain medications.

allowing undigested food particles, bacteria, and other molecules to enter the bloodstream, which can influence inflammation and chronic pain. What are your favorite natural remedies for general types of pain and inflammation?

One of the products I like mixes bromelain, curcumin, and quercetin. This powerful trio provides enhanced support for maintaining a healthy inflammatory response to reduce pain. Another favorite is a blend that contains essential nutrients the body needs to repair and recover, along with potent herbal pain alleviators, including black cohosh, white willow bark, valerian, and devil’s claw. Lastly, I suggest a high-potency proteolytic enzyme product combined with rutin. This supports the body’s natural processes for tissue and joint recovery. The enzymes work synergistically with rutin to naturally boost muscle and tissue repair.

What are some other successful therapies for pain at your clinic?

My personal preference is regenerative injection therapy (RIT). This is a nonoperative, therapeutic approach to pain reduction that involves multiple small injections into a joint to encourage the body to initiate healing methods. Through the process of concentrating and injecting specific substances, such as prolo, PRP, or stem cells at the site of injury, the process of regeneration and remodeling is facilitated and a robust healing response is achieved.

Can you suggest remedies to enhance liver health if someone is taking prescription and over-the-counter pain medications (notoriously taxing on the liver)?

Milk thistle is probably the most well-known. However, other things such as dandelion, artichoke, turmeric, beet, glutathione, and NAC hold a lot of power as well. Hydration is also critical for supporting clearance. Editor’s Note: To learn more about Kaley Burns, ND, and Yellowstone Naturopathic Clinic, visit

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thewiseFATBURNER /


KJ: Jessica, you look fantastic. Is it really true that at seven months pregnant (congratulations!), you still have a net weight loss of 87 pounds? Jessica: Yes, I’m actually smaller at seven months than before I got pregnant! When I started your regimen last spring, I was a size 22, weighing around 249 pounds. By England, I was down to a size 14. Just before I got pregnant in November, I bought my first size 10 jeans, which was surreal. I stopped “Food was weighing myself, love to me. It but when my doc also gave me started weighing a shield from me after I got stress and even pregnant, I was people,” says down 87 pounds. Jessica. Even more amazing, I’ve stayed at the same weight, even as the baby has grown healthily. But more important, my blood pressure is perfect and I’m no longer diabetic, depressed, or miserable in my exhaustion and food cravings. It’s a totally different experience from my last pregnancy. KJ: Could you share a little about how things have changed for you over the past year?

Jessica, Caleb, and Timothy Bayer made radical changes to their diets and grew closer as a family in the process.

Triple Transformation How a mother, father, and son conquered diabetes, obesity, and more ///BY KAT JAMES Jessica and Timothy Bayer of Buena Park, Calif., and their four-year-old son Caleb flew to London last October for a journey of nutritional healing with me and seven others. The experience turned each of their major health issues completely around.


As a result, Caleb, 4, is now a far healthier and happier kid, Timothy, 40, is sharp and energetic again, and Jessica, 40, is no longer diabetic, depressed, or food-obsessed. Here’s my interview with the Bayers about their incredible transformation.

Jessica: Until April of last year, I had battled obesity since my teens. Food was love to me. It also gave me a shield from stress and even people. No diet had ever kept me from bingeing for long. Last year, as my father became very ill, my food issues worsened and my fasting glucose reached a scary 180—well beyond the diabetic threshold. I read some of your success stories in Better Nutrition and decided to read your book and adopt some of your initial dietary “upgrades,” including cutting out sweet beverages, grains, flours, starchy vegetables, and most fruits, and adding more clean fats. My fasting glucose quickly dropped to around 100, and I started to lose weight. Encouraged, I joined your coaching program. After the first week of cutting out a slew of surprising ‘insulin triggers’ that I was still consuming in foods,



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focus and energy are like nothing I’ve ever had before. My belly fat and love handles melted off in the first couple weeks. I’m lanky and muscular again like I used to be—without any change in my activity. KJ: Could you share a little about Caleb’s health challenges and changes? BEFORE AFTER (Clockwise from L to R): Kat James with Caleb Bayer at Windsor Castle in England.; Jessica Bayer, free of diabetes, food addiction and depression; Jessica at 249 lbs and Caleb before his Candida cure.

beverages, and supplements, I had an abrupt drop in my appetite and what proved to be a permanent end to my compulsive eating. Willpower was no longer necessary. I just kept seeing weight melt off without much effort. Timothy and Caleb both began to follow the same food principles with amazing results, and we all attended your retreat in England. While there, my glucose shot down to the 80s, and has stayed there ever since. After buying my third new wardrobe, Timothy and I joked that I should be renting my clothes. Having been a size 22 for decades, it was surreal to put on a size 10 pair of jeans. Most important, I’m no longer Essential Formulas diabetic. I’m free Dr. Ohhira’s Probiotics from any desire helped improve skin to binge, and I can rashes and behavioral issues in the Bayer’s sleep. And even through the recent son Caleb. loss of my father, I’ve experienced a new kind of hope and optimism. I’m enjoying people more. I even went swimming with my son at a family barbecue, which is not something I’d have done before.

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KJ: Timothy, this must have been amazing for you to see. Timothy: Last year, this person I’ve never seen before showed up. We both realized Jess had been in a fog that I finally watched her come out of. Before, it was always losing 25 lbs. then self-sabotaging. But this time, I’d never seen her so confident that her weight loss would continue. At first, I was just proud that she was being so “good.” Then I realized she didn’t even want the stuff she used to eat. But the biggest surprise was how she was connecting with me and Caleb and everyone. It has affected our quality of life in a beautiful way. KJ: Timothy, you also had serious issues that have turned around. Timothy: Yes. I had been struggling for about 15 years with a lack of energy and severe brain fog. I’d also become increasingly bloated. Seeing Jessica’s success convinced me to start following your food principles. My whole life has changed from there. My mental

Jessica: Due to an infection risk, Caleb’s doctors gave him antibiotics at birth. From that time through his fourth birthday, he had swelling and stinging rashes on most of his body from Candida overgrowth. He also had behavior issues. He was hitting us a lot and acting out constantly. We started him on your dietary approach and the fermented food extract (Dr. Ohhira’s Probiotics) and probiotic skincare (Kampuku soap and Magoroku lotion). We soon saw his bloated tummy and rashes start to recede. Timothy: But he hadn’t been eating high enough fat ratios until we got to England. Having it all explained to him and learning your tasty tricks for eating more fat—he just finally got it. He was able to eat much more fat by the end of the trip and wasn’t complaining or asking for anything else. After we got home, his rash completely disappeared, and his behavior continued to improve. And what he learned has really stuck with him. He even corrects us when we don’t have enough fat on our plates! To hear the three Bayers’ live interviews on The Kat James Show, read about their first Thanksgiving as “fat-burners,” and learn more about James’ transformational programs, visit

Kat James has been called “a master of self-transformation” by SELF magazine, in response to her self-guided, stunning recovery from liver, autoimmune, and eating disorders that nearly took her life. Her controversial and pioneering dietary method—now recommended at top neurology, fertility, functional medicine, and even dental clinics—has left countless dramatic success stories in its wake and been featured at top spas and institutions such as Omega Institute and Canyon Ranch, as well as on “Today,” Fox, and PBS, among others. Learn more about her upcoming program retreats at or by calling 877-54-TOTAL.



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WHY IS COLLAGEN IMPORTANT? Collagen is one of the reasons our bodies don’t fall apart. Collagen literally functions to hold you together. But what is collagen? Collagen is a protein made up of building blocks called amino acids and is so important that it makes up approximately 30 percent of all the proteins in the body. The truth is that collagen is literally everywhere in the body, and when there’s enough collagen in the body, then we can “keep ourselves together” and humming along.

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Include 2 Tablespoons in your morning smoothie. Add to baking dishes, muffins, bars or pancakes to increase protein intake. Replace unhealthy protein powder with this. Create a chia coconut collagen pudding. Take several Tablespoons of collagen pre- and post-workout. †

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.

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10 Ways To Boost Your Mood Naturally by Michele Burklund, ND

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oming down with a case of the blues? You’re not alone. It’s estimated that up to 10 percent of the population in the United States will show signs of a declining mood as the days get shorter and the temperatures drop. A specific type of mood disorder that’s directly related to the change in seasons is commonly known as SAD, or Seasonal Affective Disorder. SAD symptoms usually occur in the autumn and winter months and include tiredness, feelings of hopelessness, overeating, and loss of motivation. These symptoms can be more prevalent in people who live farther away from the equator, and typically affect women more than men. As with many health issues, prevention is key. Here are just a few ways to help you identify and eliminate some of the causes of your blues before they set in.

SEROTONIN Have you noticed an uptick in carb cravings? If the answer is yes, you might be suffering from a deficiency in serotonin. Known as “the feel-good neurotransmitter,” serotonin plays a crucial role in regulating both mood and hunger. A recent article published in The Journal of Depression Research and Treatment hypothesizes that people who suffer from seasonal affective disorder may

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have difficulty regulating this neurotransmitter. How do we keep serotonin in balance? By supporting the production of it through precursors such as the amino acid tryptophan (from which your body produces 5-HTP), Doctor’s as well as vitamin Best B6, an important 5-HTP with cofactor. Foods Vitamins B6 and C rich in tryptophan include turkey, eggs, salmon, nuts, and cheese. Foods loaded with vitamin B6 include garlic, spinach, cauliflower, and celery.

PROBIOTICS The gut microbiome is home to roughly 5 pounds of bacteria, which means we have more microorganisms in our body than we do our own cells (10 times as much). Current research is focused on something called the gut-brain axis, with new findings suggesting that an imbalance in gut flora could lead to

symptoms of depression. Scientists are still trying to figure out exactly how bacteria affect our mood, but studies have shown that it could be related to specific bacterial strains, the body’s ability to absorb nutrients, and hormonal pathways related Pronatura to cortisol and Kombucha Tea serotonin. How do you keep your gut flora in balance? Consume prebiotic-based foods, including asparagus, Jerusalem artichokes, oatmeal, honey, and legumes, which feed the good bacteria already living inside your digestive system. Also eat probioticrich foods such as yogurt, kefir, miso, kombucha tea, and olives to boost the amount of beneficial bacteria in your gut.

OMEGA-3S Omega-3 fatty acids are commonly found in seafood, nuts, and spinach. There are three types of omega-3s: alpha-linolenic

acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Both EPA and DHA are found in seafood, while ALA is a plant-based nutrient found in walnuts, flaxseeds, and other foods. Recent studies have shown EPA to be most effective in combating depression. In fact, a randomized, double-blind, placebo-controlled study published in the Journal of Psychiatry Research found that a group of young adults who took omega-3 fatty acids had significantly lower symptoms of depression Natural than a placebo Factors Rx group. Omega-3 Feasting on salmon, halibut, sardines, albacore, trout, and herring will get you a healthy dose of omega-3s. If you’re vegetarian or vegan, focus on increasing your intake of walnuts, spinach, flaxseed oil, hempseed oil, canola oil, and microalgae oil.


An extensive amount of research shows that this diet, rich in healthy fats, fish, and vegetables, is directly associated with a reduced risk of many ailments, including heart disease, dementia, and depression. A recent study published in the Journal of Experimental Gerontology discovered that “greater adherence to the Mediterranean diet and daily tea drinking seem to have a beneficial effect on depressive symptoms in older adults.” To give it a try: ❱

Eat primarily plant-based foods such as fruits and vegetables, whole grains, legumes, and nuts.

Drizzle olive oil over each dish.

Eat fish and poultry at least twice a week.

Limit red meat to no more than a few times a month.

Use more herbs and spices to flavor foods instead of salt.

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ADAPTOGENS Adaptogens are a unique class of medicinal plants that have healing effects on the body while also supporting its ability to “adapt” to stressful situations. Specifically, the fruit of Schisandra chinensis, a plant native to China, has Nature’s been shown to have Answer Schisandra antidepressantBerry like effects by supporting numerous neuroendocrine pathways. Schisandra can be eaten as fruit, taken in capsule or tincture form, or made into a tea—just infuse 2–3 grams of this bittersweet fruit into a cup of water for about an hour and enjoy!

VITAMIN D Commonly known as the sunshine vitamin, it’s critical to many of our body’s functions. A deficiency in vitamin D3 (cholecalciferol) has been associated with anxiety and depression. A recent study from the Journal of Psychiatry Research found that healthy women who had low vitamin D levels were more likely to suffer from depression than those with adequate vitamin D levels. A report published in the Journal of Clinical Endocrinology and Metabolism Dr. Mercola recommends Liposomal 600 IUs per Vitamin D3 day for people between the ages of 1 and 70 to maintain adequate vitamin D levels.

SAFFRON This popular seasoning has a place in the medicine cabinet as well as the kitchen thanks to its powerful mood-enhancing effects. The healing spice commonly known as saffron has been used for many centuries; in fact, its therapeutic uses Life can be traced as far Extension Optimized back as the Minoans. Saffron Derived from the flower of Crocus sativus, saffron has been shown to have potent antidepressant effects. A preliminary study published in

the Journal of Pharmacopsychiatry found saffron to be an effective natural alternative to Prozac for women suffering from mild to moderate postpartum depression.

MULTIVITAMIN Having a strong nutritional foundation is critical for maintaining a healthy mood. Ideally, you’d get a full range of nutrients from your diet, but that’s not always easy to do. Even the highest-quality multis won’t make up for a poor diet, but they can help fill in the gaps. A study from the National Institute of Complementary Medicine (NICM) published in the Journal of Human Psychopharmacology demonstrated that a multivitamin could decrease depressive symptoms in healthy older men. The study states, “Supplementation with a multivitamin, mineral, and herbal formulation may Flora Floradix be useful in EPRESAT Multivitamin improving Liquid alertness and reducing negative mood symptoms and may also improve feelings of general day-to-day well-being.”

LIGHT BOX Light therapy works by simulating natural sunlight with full-spectrum light during the darker winter months. Light boxes encourage the brain to reduce the production of melatonin (the hormone that makes you sleepy) and increase the production of serotonin (the hormone related to mood). A meta-analysis published in The American Journal of Psychiatry found that light therapy demonstrated a significant effect on seasonal affective disorder. Benefits included increased energy, improved mood, decreased depression, and better sleep. Try using a light box every day for 30 minutes, ideally in the morning, to see the results for yourself.

FLOWER ESSENCES So, what are flower essences, exactly? Well, it is difficult to categorize the Bach Flower System, but it is an energetic

healing method similar to homeopathy, in which essences influence the emotional energy system rather than the physical body. Flower essences focus on the “disharmonies,” or negative behavioral patterns. There are 38 Bach Flower Bach Flower Remedies to Remedies Sweet Chestnut choose from that & Mustard address an array of feelings, emotions, and behaviors. Give this subtle healing treatment a try by putting 2–3 drops of your chosen essence directly on your tongue or into a glass of water. Two standouts for depression: Sweet Chestnut and Mustard.

STRESS RELIEF The chronic stress of modern life affects both our physical and emotional states. The Centers for Disease Control and Prevention (CDC) reports that one-fourth to one-third of Americans feel high levels of stress at work, and on top of that, Americans are working 8 percent more than they did just 20 years ago. When you experience too much stress for too long, it becomes chronic, and you could be suffering from something called adrenal fatigue. The adrenal glands are in charge of the body’s four major stress hormones: cortisol, DHEA, adrenaline, and norepinephrine. When the body is in a state of constant stress, the Bluebonnet adrenal glands Nutrition can become Targeted Choice overworked, Stress Relief and over time they can then become underactive or fatigued. Common signs of adrenal fatigue include tiredness, weight gain, cravings, trouble sleeping, decreased immunity to common ailments, and brain fog. Try these simple lifestyle changes to support your adrenal glands. ❱ ❱ ❱ ❱ ❱









Eliminate caffeine after 11 a.m. Aim for 8 hours of sleep per night. Take a brisk 20-minute walk daily. Reach out to your support network. Try diaphragmatic breathing.

Michele Burklund, ND, specializes in medical detoxification, women’s health, neurology, and functional medicine. Learn more at

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Twist and munch your way to health with these low-carb dishes featuring spiralized veggie noodles in place of pasta By Lisa Turner


w i,thp. 46 i n i i ngiou Pesto L t e en &BePi stach d l o G ula Arug

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s the weather gets cooler, if you’re like most of us, you’re craving comfort foods. Like noodles: dense, starchy, carb-y piles of them, lavished with butter and smothered in rich, creamy sauces. And if you’re like most of us, you’re trying to convince yourself, unsuccessfully, that broccoli florets will be equally satisfying. The solution: make your own noodles out of vegetables, and suddenly, a whole world of healthy possibilities unfolds. Spiralized root vegetables offer the same starchy, twirly fun as noodles, but with a fraction of the calories and a much lower glycemic index. Plus, root vegetables are high in fiber and antioxidants, and they’re naturally gluten-free. And spiralizing is easy, fast, fun, and cheap: most spiralizers cost less than $40. This fall, swap your starchy, carb-y noodles and dig into these hearty, twirly treats.

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Golden Beet Linguini with Arugula & Pistachio Pesto Serves 4

Golden beets and brilliant green pesto make this a beautiful dish. You can also use red or Chioggia beets in place of golden beets. 2 lbs. golden beets 1 cups chopped baby arugula leaves 1 cup chopped baby spinach ½ cup chopped fresh basil 2 garlic cloves, peeled ½ cup chopped pistachios ½ cup olive oil ½ tsp. lemon juice 4 oz. soft goat cheese

1. Scrub beets, cut off ends, and spiralize into noodles. Bring large pot of salted water to boil.

2. In food processor, combine arugula, spinach, basil, garlic, pistachios, olive oil, and lemon juice. Process into thick paste, adding water, 1 Tbs. at a time, if needed to thin. Season to taste with salt and pepper, and set aside.

3. Add beet noodles to boiling water, and cook 3–4 minutes until tender, but firm. Drain, and transfer to serving bowl. Add pesto, and toss to mix. Divide among individual serving plates, top with goat cheese, and serve immediately. Per Serving: 510 cal; 13g prot; 41g total fat (9g sat fat); 27g carb; 15mg chol; 320mg sod; 8g fiber; 17g sugar

New to using spiralizers? Go to YouTube to watch a variety of demos.


Parsnip Vermicelli with Olive Tapenade Serves 4

The pale hue and sturdy texture of parsnips hold up well in this simple dish, and the mild sweetness is nicely balanced by the briny bite of olives. You can also swap turnips, rutabaga, or kohlrabi, or use carrots for a more dramatic color contrast. ½ cup pitted Kalamata olives ½ cup pitted green olives 2 shallots, chopped small (about ¼ cup) 2 Tbs. capers 2 Tbs. chopped flat-leaf parsley, plus more for garnish 2 Tbs. olive oil, divided 1 tsp. lemon juice 4 large parsnips

1. Combine olives, shallots, and capers in food processor. Pulse until ingredients are finely chopped (don’t process until smooth). Add parsley, 1 Tbs. olive oil, and lemon juice, and pulse four or five times more. Season with salt and pepper.

2. Cut ends and tops off parsnips, and spiralize into long, thin noodles. Heat remaining olive oil in large skillet, and sauté parsnips 4–5 minutes, until just tender.

3. Transfer parsnips to large serving bowl. Add tapenade, and toss to mix well. Shower with additional parsley, and serve immediately. Per Serving: 210 cal; 2g prot; 13g total fat (1.5g sat fat); 21g carb; 0mg chol; 610mg sod; 5g fiber; 6g sugar


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Butternut Squash Udon Bowl with Grilled Prawns Serves 4

This bowl is so much fun with butternut squash noodles, you may not ever go back to regular udon! For successful spiralizing, use the straightest squash you can find, and when peeling, take off more skin than you think you need to for the most uniform results. 4 cups whole spinach leaves, stems removed 2 tsp. tamari 1 tsp. toasted sesame oil 1 medium butternut squash 4 cups chicken or vegetable stock 3 Tbs. mirin 3 garlic cloves, smashed with the flat side of a knife 3 ⅛-inch slices ginger 12 large prawns, back vein removed, tails on 1 small red pepper, halved lengthwise and thinly sliced crosswise (⅛th inch) 2 scallions, thinly sliced lengthwise 1 Tbs. black sesame seeds (substitute brown sesame seeds)

1. Bring large pot of salted water to a boil. Add spinach, and cook 1 minute. Remove from boiling water with slotted spoon, and drain well. Transfer to small bowl,













Sweet Bell Peppers

and sprinkle with tamari and sesame oil. Return water to a boil.

2. Cut bulbous end from butternut squash, peel straight top, and spiralize into long strips. Add squash to boiling water, and cook 5 minutes, until just tender but still very firm. Drain, and set aside.


3. In medium pot, combine chicken stock, mirin, garlic, and ginger. Bring to a boil, reduce heat, and simmer, covered, for 4 minutes. Add prawns, and cook 3–5 minutes more, until prawns are cooked through. Remove garlic and ginger from pot, and discard.


Sweet corn




Sweet Peas










4. Divide noodles among serving bowls. In one third of the bowl, tuck red pepper strips on a diagonal into noodles, allowing them to extend about an inch above the surface. In another third of the bowl, arrange spinach in a small pile next to peppers. Arrange scallion strips between peppers and spinach. Arrange 3 prawns in the center of each bowl. Pour broth over bowl, shower with black sesame seeds, and serve immediately. Per Serving: 140 cal; 8g prot; 3g total fat (0g sat fat); 19g carb; 35mg chol; 850mg sod; 3g fiber; 8g sugar


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P LEMENTS Six factors to consider when shopping for supplements, and the most important certifications to seek out on product labels by Nicole Brechka


athy and Victor, a Los Angeles-based couple in their 60s, had their share of health issues. She’d undergone multiple surgeries to fix a defective bladder mesh, which left her with chronic fatigue and urinary tract infections. And he was dealing with type 2 diabetes and poor liver health from a hepatitis C infection. They took prescription medications, and while they were both getting by in life, they knew they could feel better. This is what led them to explore natural healing options, particularly supplements. But they had a lot of questions—more questions than answers. Here’s where Kathy and Victor’s story becomes relatable to most everyone who takes supplements. Fifty, 40, even 30 years ago, buying supplements was less complicated. Choices were limited and often centered on multivitamins, some herbs and other nutrients, and single vitamins. Today, the supplement market is buzzing with options. And it’s not just the number of products available, but also the ingredients used in formulas—and the companies making them—that separate good from great supplements. Here are some suggestions to help you navigate the supplement aisle and find the best quality products to suit your needs.


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If It Sounds Too Good to Be True, It Probably Is

This seems like a no-brainer, but marketing claims can be deceptive. “If a supplement claims that it should do something that you know requires more than a pill, be wary,” says Ashley Koff, RD, author and creator of Ashley Koff Approved and the Better Nutrition Program ( “The front of the package is like an online dating profile—they are trying to woo you with all of their best attributes. Turn it over to see what they aren’t saying on the front.” Keep in mind that both the FDA and the Federal Trade Commission (FTC) monitor manufacturers to ensure supplements are accurately labeled and contain authentic claims. Under the FDA’s Good Manufacturing Practices (GMPs), companies are required to substantiate the identity, purity, quality, strength, and composition of their ingredients.


Do Some Research

“We are living in the information age,” says Daniel Fabricant, PhD, president and CEO of the Natural Products Association. “Take advantage of this by researching companies and asking questions: Is the company transparent about their ingredients? Do their products have important certifications? Are their formulas third-party tested?” For products that say “third-party tested” on labels, this means that an outside organization has verified that what’s on the label is in the product. It might seem obvious, but the easiest way to gather this information is simply to poke around a company’s website. Fabricant also recommends the following two websites if you want to dig deeper into research on alternative remedies. There is also a consumer section on the NPA’s website with extensive information on supplements, regulations, and buying tips (

❱ A database of clinical

trials conducted around the world. “Look for companies who invest in research,” says Fabricant. “In general, they are committed to manufacturing high-quality, effective products.” ❱ National Center for Complementary

and Integrative Health (

This federal government agency oversees scientific research on medical practices and therapies that fall outside the field of conventional medicine.


Look for Transparency

“We want to know what we are taking in,” says Koff. “Is it better for us, the planet, and the people who are growing and harvesting the ingredient?” Today, manufacturers are creating a transparency revolution through certification programs (see sidebar, below), ingredient traceability, and even detailed information on the farms

Supplement Certifications Guide You’ll find a variety of bona fide certifications on supplement labels— here are four of the more common ones you’re likely to encounter.



What It Means:

What It Means:

The products’ ingredients have been produced according to rules set by the USDA Organic Program, as well as certified by a third-party organization approved by the USDA. Organic ingredients cannot contain genetically modified organisms (GMOs).

Ingredients are free of GMOs and have been tested and authenticated by the Non-GMO Project Product Verification Program, a nonprofit, thirdparty organization for food and products.


GLUTEN-FREE CERTIFICATION ORGANIZATION (GFCO) What It Means: Products undergo a stringent process, certifying that they contain no more than 10 parts per million (ppm) of gluten. This certification comes from The Gluten Intolerance Group (GIG), a nonprofit dedicated to consumer support, advocacy, and education.

CERTIFIED B CORPORATION What It Means: Manufacturers must meet rigorous standards of social and environmental performance, accountability, and transparency, determined by the nonprofit organization B Lab. This is a prestigious certification that is not easily attained.


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and farmers growing their ingredients. Many even have their own farms. Here’s where you actually do want to judge a book by its cover—companies that are committed to transparency and to using superior ingredients are proud to advertise it on their labels. “If you choose organic and non-GMO foods, if you avoid artificial colors and sweeteners most of the time, if you choose humanely raised wild fish, etc., you should do the same with your supplements,” says Koff.


Seek Out the Active Form

Certain nutrients can be harder to absorb for some, such as vitamin B12 (try the methylcobalamin form) and folate (look for 5-MTHF). Fortunately, many of these are now available in forms your body can assimilate and utilize more efficiently (look for the words “bioavailable,” “optimized,” or “active form” on labels). This is especially the case if you’re over 40, as digestion starts to grow sluggish with age. This doesn’t mean, however, that traditional forms

of nutrients are ineffective. Everyone’s body is different, so keep that in mind.

checked and then pick out a supplement that meets your needs,” he says.



Ask Yourself, “Why Am I Using This?”

Supplements help prevent nutritional gaps, aid in replenishing stores of essential vitamins and minerals, and provide therapeutic support (as a complement or alternative to medication), says Koff, who believes a product “should do one or all three of these.” It’s important to have a “why” when deciding on whether to use a supplement, says Fabricant. “Do you really need 1,200 mg of vitamin D a day? Get your levels

Shop at Brick & Mortar Stores

There are few people as passionate and knowledgeable about supplements as health food store owners and their employees. When you buy a product online, you’re missing out on advice from seasoned professionals. Health food retailers know what works based on customer feedback, and they are intimately familiar with different formulations. Best of all, they love helping people find a product that works.

Yes, Supplements Are Regulated: Watch the Video The Natural Products Association (NPA) has created a fun, 16-minute video to educate consumers about supplement regulations. Visit the NPA’s YouTube channel to view this and other videos on supplements.

NSF: The Mark of Quality There’s no way to tell with the naked eye whether your ginkgo supplement really contains 120 mg of Ginkgo biloba extract, or if heavy metals are lurking in your favorite sports nutrition powder—unless you see the NSF certification mark on the label. An independent and accredited nongovernmental organization, NSF certifies supplements based on a rigorous, multipronged process. Its seal has become synonymous with superior-quality products. When you see an NSF certification mark on a label, it means: ❱

The manufacturer’s facility has been audited to comply with the FDA’s Good Manufacturing Practices (GMPs) requirements and the industry’s best practices.

The formula and label claims have been verified through toxicological reviews.

The label has been checked to authenticate that what’s on the label is what’s in the product.

Testing has been done to ensure there are no harmful levels of contaminants, such as heavy metals and pesticides.

In addition to the above, NSF scientists perform ongoing audits and testing to make sure manufacturers are adhering to certification codes.

If you’re an elite athlete or sports enthusiast, you’ll want to check out the new NSF Certified for Sport app, designed to help fitness buffs steer clear of banned substances, questionable ingredients, and other common concerns associated with sports nutrition products. The app is also a great resource for trainers. NSF tests products for more than 272 banned substances; this means supplements bearing the Certified for Sport mark are guaranteed free of these harmful items. The app boasts multiple features, including a barcode scanner (to see if a product is Certified for Sport) and the ability to compare products side by side. For more information: Visit and You can download the NSF Certified for Sport app at iTunes.


Examples of products that are NSF Certified for Sport and NSF Certified

Garden of Life Organic PlantBased Protein (shown here in Vanilla)

MegaFood Blood Builder


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BN’s Guide to Proprietary Ingredients You may have noticed registered trademarks on the “Supplement Facts” portion of labels. In most cases, this means that the ingredient (or combination of ingredients) is patented and/or features a patented process. These unique forms are made by ingredient suppliers, so you’ll find them in a variety of supplement brands. The advantage to buying these exclusive kinds of ingredients? They are usually clinically tested for efficacy and standardization. And they tend to boast higher absorption rates. Here are some to consider: Ingredient: ASHWAGANDHA Proprietary forms: KSM-66

Ingredient: CURCUMIN Proprietary forms BCM-95,

Ingredient: LUTEIN Proprietary forms FloraGlo,

Ingredient: L-THEANINE Proprietary form: Suntheanine,

(contains only the roots, which are processed using a unique solvent-free extraction process), Sensoril (an organic, non-GMO blend of the leaves and roots of Withania somnifera).

Curcumin C3 Complex, Longvida Optimized Curcumin Extract, Meriva, Theracurmin (all are “optimized” for superior absorption using advanced processing methods; visit the companies’ websites to learn more).

Lutemax, OptiLut (these are “optimized” for superior absorption using various advanced processing methods; visit the companies’ websites to learn more).

produced via a patented fermentation process that mimics the natural process of green tea leaves, resulting in 100 percent pure L-isomertheanine.

Ingredient: MINERALS Proprietary form: Albion

Ingredient: VITAMIN C Proprietary form: Ester-C, a

Minerals, highly bioavailable organic forms of mineral elements known as mineral amino acid chelates.

nonacidic, easier-to-digest type of ascorbic acid.

Ingredient: PYCNOGENOL Proprietary form: Pycnogenol,

❱ ❱

Ingredient: ASTAXANTHIN Proprietary forms: AstaREAL,

Ingredient: COLLAGEN Proprietary form: BioCell

BioAstin (both are “optimized” for superior absorption using advanced processing methods; visit the companies’ websites to learn more).

Collagen, a combination of type 2 hydrolyzed collagen, hyaluronic acid, and chondroitin.

Ingredient: CRANBERRY Proprietary form: Cran-Max, a

Ingredient: GLUTATHIONE Proprietary form: Setria,

concentrated cranberry extract featuring a patented delivery system that survives the digestive system to reach the lower gastrointestinal tract.

a tripeptide composed of three amino acids: glutamic acid, cysteine, and glycine; glutathione is known as “the master antioxidant” because it helps reactivate other antioxidants such as vitamins C and E.

Ingredient: COQ10 Proprietary/active form:

a French maritime pine bark extract that is derived from the bark of mono-species pine trees grown exclusively in Les Landes de Gascogne forest in southwest France.

Ubiquinol (ubiquinone is the oxidized form).

Ingredient: VITAMIN K Active forms:

MK-4 & MK-7 MenaQ7 (a proprietary form of MK-7)

MK-4 and MK-7 are different forms of the K2 molecule—for example, MK-4 is the only form of vitamin K2 in the brain. While there is some debate about which form is best, both are considered active forms of vitamin K2, and some experts suggest using a formula that combines the two.

6 SUPPLEMENTS FEATURING PATENTED & ACTIVE NUTRIENTS American Health Ester-C 500 mg with Citrus Bioflavonoids

Carlson K Complete


NOW Glutathione with Kyowa Setria

Country Life Pycnogenol 100 mg

Nordic Naturals Omega Curcumin

Solgar Ubiquinol 200 mg


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CONFIDENCE Helps maintain healthy heart and arteries*

Fights oxidative damage from free radicals*

Supports healthy blood pressure levels*†

Supports healthy vision*

Protects skin from the effects of aging*

Promotes focus and concentration*


One of the reasons I use French Grape Seed VX1 in my research is its purity and absorption.


— Ajay Goel, PhD,

professor and research director

Looking for a grape seed extract that can provide amazing heart support, cellular protection, and more? At Terry Naturally®, we make it easy for you to choose high quality, effective products because that’s all we make. French grape seed extract VX1® found in Clinical OPC® is made of highly absorbable, tannin-free OPCs that are bursting with antioxidants to support optimal health.* This amazing VX1 extract is also now the subject of published studies! While other grape seed products on the market are adulterated with cheap ingredients that can fool those who don’t test carefully, Clinical OPC is the real deal. Our French grape seed extract VX1 is tested, verified, and NEVER adulterated—guaranteed. You can’t go wrong with Clinical OPC. †Supports healthy levels already within normal range. MONEY-BACK GUARANTEE


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Better Hair Care Make bad-hair days a thing of the past with nourishing products that meet your hair’s unique needs /// BY SHERRIE STRAUSFOGEL


Strengthen and stimulate hair growth with Shea Terra Egyptian Black Castor Hair Oil with Hibiscus Infusion. An ancient Egyptian secret to thick hair and regrowth is 100% pure, cold-pressed, roasted Egyptian black castor oil infused with Egyptian hibiscus flowers. Use as a preconditioning oil to add shine, or leave in overnight and shampoo out in the morning for deep conditioning.


Dry, damaged strands are quenched with Alaffia Repair & Restore Curl Maker, part of a new 9-product line. This deeply hydrating styling cream for textured, curly, natural, coarse, wavy, or overly processed hair hydrates and elongates curls for maximum definition. Baobab fruit, argan oil, and monoi oil create shiny, soft, well-defined curls.



Build-up be gone with Avalon Organics Smooth Shine Apple Cider Vinegar Shampoo and Conditioner. Clean, clarify, and condition for smooth, shiny hair. The acidic pH of apple cider vinegar, plus nettle extract, remove dulling oils and residues while balancing the biome of the scalp to ensure new hair growth. Argan and babassu oils seal the hair cuticle, lock in shine, and reduce frizz.

Rescue colorprocessed hair with Andalou Naturals 1000 Roses Complex Deep Conditioning Hair Mask. This intensive treatment infuses moisture to dry, damaged, and colored hair. Alpine rose stem cells boost resilience as rosehip and pomegranate oils help smooth and shield strands from fading, split ends, and frizz. Hair will feel softer and look fuller with a lasting shine.


Goodbye damaged hair. Mill Creek Botanicals Biotin Therapy Shampoo and Conditioner with biotin and other B vitamins (panthenol, niacin, and folic acid) strengthen hair and build body. Argan oil and organic aloe vera smooth and prevent frizz. Refreshing peppermint oil invigorates the scalp.

2 3






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Skin Perfection.


Dry or damaged hair needs to be replenished. Coconut oil, soy, and biotin hydrate, repair, and fortify hair. Healthy hair is bouncy and shiny; it feels soft and flexible, and it’s easy to style. To keep your tresses in tip-top shape, look for shampoos, conditioners, and styling products that address your hair type— and check the labels to be sure they contain natural ingredients. Fine, limp hair needs volume. Wheat protein and panthenol (vitamin B5) lift locks. Coarse hair craves moisture. Look for rose oil, shea butter, and sea kelp to boost shine and leave hair soft and manageable. Products for curly hair should contain wheat and wheat germ oil to prevent frizz and support curl contouring. Dry or damaged hair needs to be replenished. Coconut oil, soy, and biotin hydrate, repair, and fortify hair. Colorprocessed hair needs moisturizing aloe

vera and oils rich in essential fatty acids, such as olive, marula, and castor oils, to hydrate and protect hair from sun and environmental damage. If you have too much styling product, mineral, or chemical buildup, choose a clarifying shampoo and conditioner that contain apple cider vinegar and nettle extract to deep clean. Heat weakens cuticles, dries out your hair, and can leave it prone to breakage. So every now and then, ditch the styling tools, apply protective products, give your hair a quick tousle, and let it dry naturally. If you absolutely can’t live without your hair dryer or curling iron, keep the heat on the lowest setting, and try leave-in conditioners designed to minimize heat damage that feature argan oil and vitamin E.

A BRUSH WITH GREATNESS Rough or wiry bristles can cause breakage and damage the scalp. Use a natural bristle brush to help spread natural oils from the scalp down the length of the shaft to make hair smoother and shinier. If your hair is prone to tangles, use a brush designed to slide out knots without breaking hair. We like: Earth Therapeutics Natural Bristle Brush.

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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Safe and effective, SPF 50 UV protection, Zinc Oxide selection.

Learn more at

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Boost an Over 40 Metabolism 5 strategies from a visionary nutrition expert to jumpstart your system ///BY MELISSA DIANE SMITH

: After I turned 40, it felt like my metabolism and energy slowed a lot, and I developed

more digestive issues, food allergies, and psoriasis. The pounds started to creep on, even though I was eating the exact same food. Now that I’m closer to 50, I’ve developed a belly bulge or “menopot.” Plus, key heart-disease risk factors, such as blood pressure and blood sugar levels, are going in unhealthy directions. I tried the Paleo diet and then the ketogenic diet, and neither one worked for me. Is it just normal to have all these different health issues develop and worsen as we age?

Melissa Diane Smith is an internationally known journalist and holistic nutritionist who has more than 20 years of clinical nutrition experience and specializes in using food as medicine. 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: and

—Karen M., Cape May, N.J.


The short answer is no. The health issues you describe are typically seen in people over 40, but they don’t have to be. Over time, many people develop a toxic metabolism, and when this occurs, wide-ranging health issues can develop and worsen. Even beneficial diets might not work if your metabolism has turned toxic. Trailblazing nutritionist Ann Louise Gittleman, PhD, CNS, observed that this phenomenon has become so common that she wrote a new book, Radical Metabolism, which delves into how to rescue a stalled metabolism that typically occurs after 40.

accumulate, and the body has a difficult time cleaning them all out,” says Gittleman. “When this happens, metabolism becomes toxic and sluggish, and your ability to control weight and maintain healthy function in organs and systems throughout the body deteriorates.”

5 Rules to Rescue Metabolism To boost your metabolism so that it keeps you lean, healthy, and energized

as you get older, try these rules from Radical Metabolism: 1. Revamp Your Fats To shift your body from sugar-burning mode into fat-burning mode, eat less sugar, and don’t skimp on fats. Cell membranes are made of fat, and to strengthen cell membranes and counter resistance to many different hormones, including insulin, it’s important not to lower fat intake,

A Toxic Metabolism Metabolism means transforming the food you eat into energy via countless life-sustaining chemical reactions that mostly occur at the cellular level. Our metabolism controls digestion, as well Whole olives and highas getting nutrients into the quality olive oil are great cell and waste products out. sources of metabolismSometimes, our cells boosting healthy fats. aren’t getting the nutrients they need, aren’t detoxifying well, or both. “Because so many toxins are in our food, water, and air today, toxins progressively

Did You Know?



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Visit to learn more.

TIRED OF BEING TIRED? So was Amanda…until she tried Floradix® Iron + Herbs. You can probably relate: between juggling her job and family, she was constantly exhausted. She put off going to the gym because, well…she was just too tired. Some nights, making dinner seemed like a heroic task. Then she found out she had the most common nutritional deficiency in the US: iron deficiency. Amanda turned to Floradix, an easily absorbed, plant-based, liquid iron supplement that has been helping women reclaim their energy for over 60 years.* If you can relate to Amanda—the constant fatigue, pale skin, and dark circles under your eyes—it’s time to reclaim your energy with Floradix.*

Free of Artificial Additives & Preservatives Vegetarian | Non-GMO | Non-constipating

*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. | @florahealthy | #BeFloraHealthy | 1.888.436.6697 Available in natural health food stores, select grocery stores, and pharmacies.

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asktheNUTRITIONIST Gittleman says. Instead, change the fats in your diet. Eliminate high omega-6 refined vegetable oils (corn, soybean, cottonseed), trans-fats (partially hydrogenated oils found in margarine and butter substitutes), and very-long-chain fatty acids (canola oil, peanut oil, whole peanuts, peanut butter, mustard oil, and borage oil). Instead, eat whole olives and olive oil; avocados and avocado oil; coconut oil; grass-pastured animal products and wild cold-water fish; nuts (organic almonds, Brazil nuts, pistachios, hazelnuts, and pine nuts); seeds (hemp seeds, chia, sunflower, safflower, sesame, flax, pumpkin seeds); and cold-pressed seed oils. If you’re stuck in your weight loss efforts, consider adding hemp seeds and hemp oil to your diet, and possibly a gamma-linolenic acid (GLA) supplement, such as black currant oil. GLA is unparalleled in promoting fat burning by activating a type of fat called brown fat, according to Gittleman. 2. Restore Your Gallbladder Many individuals have difficulty digesting and metabolizing fats. If you have this problem, then simply eating more healthy fats and less sugar is not going to result in the metabolic shift needed for weight loss and optimal health—and popular higher-fat diets such as Paleo or ketogenic diets may not work for you. To optimize your body’s ability to use healthy fats for your benefit, it’s important to help support the liver to produce adequate, healthy bile. Bile helps your body break down all the fats you eat, which is critical to healthy membranes and healthy hormones. Bile also helps remove toxins so they can be flushed out of your liver. Adequate, healthy bile promotes healthy function of the gallbladder, the organ where bile is stored. The top strategy to support the production of adequate, healthy bile is to incorporate more bitter foods in your diet, including asparagus, dandelion greens, collards, radicchio, red leaf lettuce, watercress, arugula, broccoli, cabbage, endive, artichoke, cauliflower, kale, Swiss chard, and even coffee and cacao. You


IS YOUR METABOLISM UNDER TOXIC STRESS? Think you might be suffering from a toxic metabolism? Here are some of the most common signs:

* Metabolism seems to have slowed since turning 40 * Type 2 diabetes or prediabetes diagnosis * Suboptimal lipid profile (higher LDL and triglycerides, lower HDL) * Elevated blood pressure * Experiencing “menopot” before actual menopause: increased belly fat, higher * * * * * *

waist-to-hip ratio Craving snacks, such as coffee or candy, throughout the day Food allergies or intolerances to gluten and dairy History of gallstones or gallbladder surgery GI discomfort after eating fatty foods Constipation Nausea, heartburn, gas, bloating, or other digestive symptoms

Source: Radical Metabolism: A Powerful New Plan to Blast Fat and Reignite Your Energy in Just 21 Days by Ann Louise Gittleman, PhD, CNS

could also try an herbal bitters formula. Popular ingredients include barberry bark, dandelion, fennel, gentian root, globe artichoke, milk thistle, wormwood, and yellow dock. 3. Rebuild Your Muscles Fat gain always accompanies muscle loss, so addressing age-related muscle loss, known as sarcopenia, is another important step in restoring healthy metabolism. To get the essential amino acids your body needs, eat protein daily. But don’t overdo it: The body can utilize only 4–6 ounces of protein at a time, Gittleman says. Also make sure the protein you eat is high- quality. Avoid processed meat products from factoryfarmed animals, and instead focus on wild-caught fish and organic and pasture-raised meat, eggs, and dairy. 4. Repair Your Gut Healthy digestion is key to a robust metabolism, but many people suffer from unhealthy bacterial balance, as well as permeable or “leaky” gut, due to exposure to toxins and allergens. To restore gut health, Gittleman recommends:

* Avoiding sugars and allergenic foods (such as gluten, dairy, and eggs)

* Avoiding refined carbs, processed fats, *

and factory-farmed meats Repopulating your gut with beneficial bacteria by eating more naturally fermented foods, such as sauerkraut and kimchi, and/or by taking probiotic supplements

5. Reduce Your Toxic Load We’re exposed to toxins that run the gamut from hormone-disrupting chemicals (known as obesogens), which show up in tap water, nonorganic foods, and nonstick cookware, to dangerous pesticides such as glyphosate, which is sprayed on genetically modified corn, soy, sugar, and canola. If the body has a heavy toxic burden, many of its resources are needed just to keep the poisons cleared out, leaving precious few available for fat burning. To jumpstart your metabolism, you may need a radical lifestyle cleanup. Opt for organic real foods whenever possible. Ditch artificial air “fresheners.” Invest in an air purifier. And improve your body’s detoxification processes by drinking plenty of fresh water, as well as by sweating (a form of detoxification through your skin) by taking infrared saunas or exercising. Do you have a question for the nutritionist? We would love to hear from you. Please email your questions to


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Anti-Viral Foods

This year, as cold and flu season approaches, take a stand against influenza and other nasty pathogens by filling your plate with these 7 foods shown to attack viruses and improve immune response ///BY LISA TURNER ➊ Black tea is rich in a group of pathogen-fighting compounds that can protect against a variety of viral infections. Tea leaves contain naturally occurring compounds—including polyphenols, catechins, and alkaloids such as caffeine, theobromine, and theophylline—that defend the plants against invading bacteria, fungi, and viruses. Research shows that black tea can almost completely inhibit the infectivity of influenza virus. And in one study, black tea extract rich in flavanol compounds called theaflavins inhibited herpes simplex virus type-1 (HSV-1) infection. Try this: Purée strong-brewed black tea with grated ginger, frozen mango, and Greek yogurt for a flu-busting breakfast; steep black tea bags in hot water, then use as a broth to cook brown rice, garlic, and onions; finely grind loose black tea (try Earl Grey) and add to lemon or banana muffin batter before cooking.

➋ Garlic contains powerful compounds—including allicin, diallyl trisulfide, and ajoene—that fight viruses, including influenza, rhinovirus, cytomegalovirus (a type of herpes virus), herpes simplex, HIV, viral pneumonia, and rotavirus. In one study, people who took allicin extract over a 12-week period had significantly fewer colds than a placebo group, and those who did get a cold recovered faster. Try this: Roast whole heads of garlic, skin-on, until cloves are soft, then let cool and peel off skins; finely mince raw garlic and add to a dressing of olive oil, lemon juice, and


minced thyme; press or mash raw garlic cloves and mix with minced rosemary and coconut oil, then refrigerate until firm for a pungent vegan spread.

➌ Shiitake mushrooms are loaded with beta-glucans, antiviral compounds that have been shown to inhibit viral replication and enhance immune function. In one study, people who ate shiitake mushrooms for four weeks showed improved markers of immunity, as well as reduced inflammation. Other studies have shown that shiitake mushrooms have significant antibacterial and antifungal properties, and protected against 85 percent of the yeasts, molds, and other organisms it was tested on. Try this: Thinly slice shiitake mushroom caps, toss with melted coconut oil and minced garlic, and roast until crispy; sauté whole shiitake mushroom caps and leeks in olive oil, then finish with balsamic glaze; stir-fry shiitakes, slivered carrots, broccoli, sliced red peppers, and minced ginger in sesame oil and tamari, then toss with cooked soba or rice noodles. ➍ Ginger has long been used in traditional medicine to treat colds and flu, and modern studies show that it has measurable antiviral benefits. In one study, fresh ginger protected against HRSV (human respiratory syncytial virus, a major cause of lower respiratory tract infections), by blocking the virus’ ability to attach to cells and stimulating the release of compounds that help counteract viral infections. Try this: Cut peeled ginger root

into matchsticks, sauté in olive oil until crispy, and use as a topping for soups or salads; simmer ginger slices in milk or coconut milk, strain, then whisk in turmeric and honey for a creamy, soothing beverage; combine finely grated ginger, dates, walnuts, and coconut in a food processor, process to make a paste, then roll into balls for quick energy treats.

➎ Apple cider vinegar is another traditional antiviral, and a number of modern studies have established the antimicrobial activity of apple cider vinegar against a variety of pathogens. Researchers suggest that apple cider vinegar may work by a variety of mechanisms, including the antiviral properties of apples and the presence of probiotics that occur during the fermentation process. Try this: Steep dried elderberries and sliced ginger in apple cider vinegar, then strain and add honey for an easy oxymel (herbal tonic); whisk together apple cider vinegar, honey, mustard, and olive oil for a sweet, creamy dressing; stir apple cider vinegar and agave into hot water and pour over sliced onions and ginger for quick pickles.

➏ Cinnamon has been used in herbal medicine for hundreds of years, and chemical profiling shows that its active compounds have antiviral, antimicrobial, immunomodulatory, and anti-inflammatory effects. In one study, cinnamaldehyde, the compound that gives cinnamon its characteristic flavor and smell, inhibited the growth of the influenza virus. Cinnamaldehyde also


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eating4HEALTH inhibits Listeria and Escherichia coli in foods, and protects against a variety of yeasts and fungi, including Candida albicans. Try this: Add cinnamon, cardamom, vanilla extract, and coconut milk to oatmeal for a chai-spiced breakfast; toss sliced apples and pears with cinnamon and honey, sauté in coconut oil, and top with toasted pecans; add cinnamon and cocoa powder to your morning coffee.

➐ Yogurt contains probiotics that fight viral infections. In one review, 28 trials showed that probiotics protected against respiratory tract infections. Other studies have found that probiotics can enhance respiratory tract immunity, speed recovery, and lessen the severity of respiratory infections caused by the

influenza virus. Probiotics may protect against other viral infections, including some types of Coxsackievirus, HIV-1, and viruses that cause diarrhea. Try this: Mix Greek yogurt with mashed avocado, minced red onions, and cumin for a creamy sandwich spread; whisk yogurt with apple cider vinegar, dried dill, and minced garlic and chives for a delicious healthy dressing.

Fire Cider Serves 2

1 large onion, chopped 1 large jalapeño pepper, chopped (including seeds) ¼ cup grated ginger root 2 Tbs. crushed garlic cloves Apple cider vinegar (about 2 cups) ½ cup raw honey

1. Combine onion, jalapeño, ginger, garlic,

and any optional additions in quart jar with a tight-fitting lid. Add apple cider vinegar to cover vegetables and herbs by one inch, and shake well to mix. Place small fermenting weight or ramekin filled with beans on top of mixture to keep vegetables and herbs submerged. Cover with lid, and let stand in cool, dark spot 2–3 days, or up to 2 weeks.

2. When Fire Cider is ready, remove weight,

re-cover jar with lid, and shake vigorously. Strain mixture through fine sieve into pint jar. Add honey, and shake to mix well. Pour 2 Tbs. into shot glass, and serve. Store remaining Fire Cider in refrigerator with a tight-fitting lid.

Per serving: 310 cal; 2g prot; 0g total fat

(0g sat fat); 82g carb; 0mg chol; 10mg sod; 2g fiber; 73g sugar



A form of oxymel—a centuries-old herbal immune-boosting tonic—this pungent antiviral blend is guaranteed to kill pathogens. Optional bug-busting additions: 1/4 cup dried elderberries, or a handful of rosemary or thyme sprigs. Do a shot three times a day if you feel a bug coming on.


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Get Your Daily Dose of Vitamin C and D3 Vitamin deficiencies are becoming more common than ever as a result of poor agricultural practices leading to substandard food quality and also due to overconsumption of

processed foods. It’s estimated that 9 out of 10 Americans may be deficient in vitamin D3, and 20 percent of some populations are severely lacking in vitamin C.

Dr. Mercola’s Liposomal Vitamin C and Liposomal Vitamin D3 both contain

phospholipids from sunflower lecithin that help vitamin transport across your gut membrane to its target organs and cells for optimal absorption and benefits.*

Available in fine health food stores or visit and order today! *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

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Sweet on Manuka Honey


Made with antibacterial Manuka honey and sage, this super-simple tea is the best medicine for sore throats

if i


Did You Know?

Per serving: 10 cal; 0g prot; 0g total Pa

Sage is a fabulous antibacterial, and its pungent, bitter, aromatic compounds stimulate metabolism and activate the immune system. It lends itself well to treating common ailments, including colds and the flu, sore throats, stomach bugs, indigestion, tonsillitis, and mouth sores. The addition of Manuka honey to this tea makes it especially soothing in You can take 1–2 Tbs. of Manuka honey daily cases of a sore to bolster immunity or inflamed and help fight throat, and it viruses. balances the bitter flavor of sage.


e so

u rce s M a n u ka H



fat (0g sat fat); 3g carb; 0mg chol; 0mg sod; 0g fiber; 3g sugar


Makes 3 cups (6 servings) Recipe adapted from Recipes from the Herbalist’s Kitchen by Brittany Wood Nickerson

¼ cup fresh sage or 2 tsp. dried 1. Combine the sage and orange peel in teapot or jar, and pour in boiling water. 1 Tbs. grated or chopped r’s pick Cover with lid, and let steep 5–15 o t i orange zest d e minutes. 3 cups boiling water 1 Tbs. Manuka honey, 2. Strain, and sweeten with Manuka or to taste honey to taste. Drink ½ cup, hot, every 1–2 hours to soothe a sore throat or symptoms of a head cold.


Sage & Orange Peel Throat Soother Tea

T p r T e

C a b p C

T i C r t c

C C s C h s T a t

O a l e t

T t w t i e




† *


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Finally—Safe, Non-Addictive, Effective Pain Relief!


Stop Pain Safely with Curamin †



#1 for Pain Relief*† There are many choices available to address pain.*† Unfortunately, some of them carry risks you can do without. Curamin from Terry Naturally® is different. It puts safe, effective pain relief within reach.*† Curamin delivers pain-relieving power in a trusted formula that helps you feel your best without the worry.*† For over ten years, people around the world have considered Curamin to be the answer for pain.*† Time-Tested Botanicals with Roots in the Ayurveda Curamin features two botanicals with deep roots in Ayurvedic medicine: curcumin from turmeric and boswellia, which is often called frankincense. Curcumin That Makes a Difference Curcumin has become very popular as a supplement over the last several years. Curcumin extracted from turmeric is an herbal superstar due to its ability to support so many body functions amazingly well. The tough thing is getting curcumin to absorb well into the body without having to take massive doses of it. Our curcumin has a secret that makes it absorb better and stay in the bloodstream longer than unstandardized turmeric or even other standardized curcumin extracts: turmeric essential oil. Turmeric essential oil mirrors, in a way, the long-term benefits enjoyed by those who have consumed curcumin in curries their entire lives. For those of us who have indulged in a standard Western diet, simply eating more curry isn’t enough—the only

way to make a difference is to concentrate the way that curcumin is absorbed into the bloodstream, so it can get to work helping you feel your best. The curcumin in Curamin is backed by scientific and clinical research. In fact, it has 32 published studies to back it up—more than any other enhanced absorption curcumin in the world. You can have confidence in its ability to relieve pain.*† Unique Boswellia—A Pain Relief Partner*† The second herb in this combo is a specialized extract of Boswellia serrata. Like the curcumin in Curamin, this boswellia extract is well above the ordinary. What makes this boswellia special is that it has been standardized to deliver a more concentrated level of a compound called acetyl-11-keto-beta-boswellic acid. You can simply remember it as “AKBA.” Unstandardized boswellia supplements might only contain one percent of the compound—ours contains at least ten percent AKBA and 70 percent beneficial boswellic acids overall.

When pain is the problem, Curamin is the answer.*† We all have times when we experience pain, and finding a way to deal with it can be a challenge.*† After all, you want relief, but you don’t want to compromise your health. Fortunately, there is Curamin. Curamin is one the most powerful products available. It is an award-winning combination with ingredients that have been proven time and time again to be highly effective and safe for extended use or just when you need it. Discover the Curamin difference at your favorite health food store today! Talk to the knowledgeable experts at your favorite health food store about Curamin, and you’ll probably find that they have their own success stories to share with you, too.

The AKBA in this clinically studied boswellia assists with relieving occasional pain, but along different pathways than curcumin.*† This makes it the perfect complementary botanical. As a combination, the enhanced absorption curcumin and specialized boswellia provided by Curamin have been clinically tested and show remarkable results, supporting a healthy range of motion and the ability to walk comfortably and easily.* Additional Key Players That Help You Feel Great Our original Curamin also includes synergistic ingredients—DLPA and nattokinase. DLPA is a combination of two amino acids, d- and l-phenylalanine. It supports the healthy activity of endorphins and enkephalins— natural “feel good” compounds in your mind and body. Nattokinase is an enzyme that helps support healthy circulation, ensuring that the nutrients in Curamin are delivered to where they can be most effective.* MONEY-BACK GUARANTEE


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Dessert for One This recipe is pure alchemy—cake-like on top and pudding-like on the bottom. What’s not to like? /// BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC

I’ve been experimenting with different versions of keto dieting—and this dessert actually fits into my plan quite well. It’s got zero flour, and is naturally gluten- and grain-free. You can swap in a no-cal sweetener, such as stevia or erythritol, if you want to zero out the sugar altogether. But unlike most sugar-free, grain-free desserts (which taste like grated cardboard), this one is completely delicious and scarily easy to make. Neither Chef nor I are huge fans of the microwave, but in a pinch it’s really nice to be able to throw a few ingredients together and make a quick, single-serving healthy dessert that really satisfies. —Dr. Jonny

Dark Cocoa

Whenever researchers talk about the benefits of dark cocoa, someone is bound to bring up the Kuna Indians. The Kuna live off the coast of Panama, and they’re unusual because their blood pressure pretty much stays the same throughout their lifespan. And that just doesn’t happen anywhere else. Unlike Americans and Europeans, the Kuna don’t experience the dangerous rise in blood pressure that accompanies aging and increases the risk for heart disease and diabetes. How can this be? Some researchers think it’s the cocoa. Kuna Indians drink about 5 cups of the stuff every day. Cocoa is loaded with compounds called flavonoids, which are also found in cranberries, apples, strawberries, onions, tea, and red wine, placing chocolate in excellent company. In plants, flavonoids provide shielding from environmental toxins, and when we consume flavonoid-rich foods, we absorb a lot of those protective benefits. Flavonoids in cocoa are called flavanols, and cocoa flavanols prevent fatlike substances in the bloodstream from clogging the arteries—which is similar to the action of a baby aspirin. When you reduce the blood’s ability to clot, you also reduce the risk of heart attack and stroke. As a bonus, cocoa also contains magnesium, one of the most important minerals for heart health. Flavanols in cocoa also modulate a compound in the body called nitric oxide, which is critical for healthy blood flow and cardiovascular health. (That’s why beet-juice products are all the rage now—they increase nitric oxide!) In a 2011 study published in the British Medical Journal, researchers found that the highest levels of cocoa consumption were associated with a 37 percent reduction in cardiovascular disease.

5-Minute Low-Carb Brownie Pudding Serves 1

1 Tbs. coconut oil 2 Tbs. dark cocoa powder 1 Tbs. ground flaxseed 1 tsp. cinnamon ½ tsp. baking powder 2 Tbs. palm sugar (or erythritol, such as Lakanto or Sukrin for sugar-free) 1 egg 3 Tbs. unsweetened almond milk 1 Tbs. dark chocolate chips (or try Lily’s Stevia-Sweetened Chocolate, which is sugar-free), optional

1. Melt coconut oil in 4-inch ramekin in

microwave, about 20 seconds. Remove from microwave, and tip ramekin around in your hand to coat sides with melted oil.

2. Add ingredients from cocoa powder

NOTES FROM THE CLEAN FOOD COACH Committing to a low-sugar diet can be a problem for chocoholics. One of the solutions is to get good at making your own treats using low-glycemic sweeteners, such as erythritol and stevia. The other is to use very-high-quality cocoa powder. Though it costs a little more, stocking a high-quality, rich, dark cocoa will elevate all your goodies, including the lowercarb choices, to a new level. My favorite brand to scratch that chocolate itch is Cacao Barry Extra Brute, so deep it’s almost red and needs very little sweetener added.


through almond milk to ramekin, and mix well with fork until blended and smooth.

3. Stir in the chocolate chips, if using, and

microwave 55 seconds. Allow to cool for a few minutes to let it set before serving.

Per serving: 350 cal; 10g prot; 22g total fat (14g sat fat); 36g carb; 185mg chol; 400mg sod; 7g fiber; 24g sugar




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Product Spotlights Pacific Resources Manuka Honey Lollipops Sweeten the transition back to school with Manuka Honey Lollipops. Make those back-to-school days fun with a healthy treat that helps improve digestion and the immune system. Contains no artificial colors or flavors, refined sugars, or corn syrup. Another great product from the PRI family for children of any age.

Kyolic Curcumin Curcumin is the key antioxidant in the spice turmeric, long used for its powerful phenolic antioxidant benefits. Kyolic Curcumin contains Aged Garlic Extract and Meriva Turmeric Complex, designed to provide powerful and natural support for healthy inflammation response, joint function, colon and liver health, cardiovascular benefit, and more.

Bluebonnet Simply Energy Bluebonnet’s Simply Energy powder is a whole-food, structure-function blend of herbal extracts, amino acids, and electrolytes that helps the body generate a wholesome surge of pure energy without artificially derived sweeteners, flavors, and colors, or excess amounts of added sugar. Available in multiple flavors as well as convenient single-serving packets.

NOW Super Cortisol Support NOW Super Cortisol Support is a blend of nutrients and botanicals that’s formulated to naturally support a healthy adrenal response, relieve stress, and promote healthy eating patterns.

Mushroom Wisdom Maitake D-Fraction “EZ” Spray Immune support made “EZ” in a full-strength, easy-to-use, fast-acting spray! Maitake D-Fraction is grounded in research, and now the “EZ” Spray administration is ideal for continued immune support, even when traveling or on the go.

Ancient Nutrition Multi Collagen Protein Ancient Nutrition Multi Collagen Protein powder features collagen types I, II, III, V, and X from four food sources—beef, chicken, fish and eggshell membrane. Odorless, tasteless, and easy-to-mix, it can be added to a wide variety of healthy foods and beverages.


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Better Nutrition in the 1980s, part 2 2018 marks Better Nutrition’s 80th year in print. Travel through time with us as we highlight popular diet and food trends by decade. In the spotlight this month: Bran. ///BY THE EDITORS OF BETTER NUTRITION

Bran muffins. Bran cereal. Wheat germ. Whole grains, and high-fiber diets. Remember Melba Toast, Grape Nuts, and All-Bran? In the ’80s, especially in Better Nutrition, whole grains reigned supreme. If you were into health food, you were into bran. Articles in the magazine throughout the decade extolled the health virtues of eating more whole grains. In the later part of the ’80s and into the early ’90s, the fat-free craze owned the diet and weight-loss market. Whole grains fit the bill perfectly, as most have little to no fat. Check back next month as we go deeper into the misguided and often wacky no-fat diet. As an interesting side note, 1980s issues of Better Nutrition covered a mix of diet philosophies. While whole grains were the principal focus, we found articles that were ahead of their time, including pieces on a “hunter-gatherer” diet (i.e., the Paleo diet) and celiac disease (almost unheard of back then).

THE STORY OF Better Nutrition was founded by Jack Schwartz in 1938. Schwartz returned from the military with a business idea—start a magazine about nutrition. He loved helping friends and family find natural solutions to health problems, and he figured others would be interested in this too. He saw an opportunity to fill a niche and, at the same time, satisfy his passion for health and nutrition. And just like that, Better Nutrition magazine was born. Fall back in time with us this year as we revisit popular trends in nutrition, vitamins, recipes, and more with this limited-edition section.




❉ B-complex vitamins

❉ Bee pollen ❉ Brewer’s yeast ❉ Lecithin ❉ Magnesium ❉ Vitamin C ❉ Weight-loss

protein powders

❉ Zinc

Prune & Bran Bread Makes 1 Loaf (about 16 slices)

Don’t be put off by the title—this fiber-rich recipe tastes more like a bran muffin than a bread. It comes from a 1985 issue of Better Nutrition. Honey and applesauce give it just the right hint of sweetness. Try it warmed with butter and honey or jam on top. 1¾ cups sifted unbleached, whole-grain flour 2½ tsp. double-acting baking powder ¼ cup honey 1 egg, well-beaten

½ cup milk ¼ cup applesauce ¼ cup vegetable oil 1 cup chopped, cooked, pitted prunes 1 cup bran

1. Preheat oven to 350°F. Sift flour with baking powder. Combine

honey, egg, milk, and applesauce, and add to flour mixture. Add vegetable oil, mixing to dampen flour. Fold in prunes and bran.

2. Spread dough in greased 8x4-inch loaf pan. Bake about 60 minutes, or until cake tester inserted in center comes out dry. Cool in pan 10 minutes, remove from pan, and cool thoroughly before wrapping in wax paper.

Per Serving: 140 cal; 4g prot; 4.5g total fat (0.5g sat fat); 24g carb; 10mg chol; 85mg sod; 2g fiber; 9g sugar

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