Better Nutrition Magazine November 2018

T H E S H O P P I N G M A G A Z I N E F O R N AT U R A L L I V I N G

NOVEMBER 2018

| betternutrition.com

2018

BEST OF SUPPLEMENTS AWARD

WINNERS

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november2018CONTENTS/

VOLUME 80 | NUMBER 11

52

47

Celebrate the season without blowing your diet with this Keto-inspired feast.

Prepare your body for holiday overindulgence with our 14-day pre-detox plan.

departments

37 Prize-Winning

10

Products

Better Nutrition’s 2018 Best of Supplements Awards shines the spotlight on exceptional vitamins, minerals, herbs, and other supplements—from time-tested favorites to innovative new formulas.

47 Holiday Pre-Detox

Take a proactive approach to winter wellness this year with two weeks’ worth of tips to support gut health, balance your body, and prepare your system for the annual onslaught of holiday festivities.

52 Keto Thanksgiving

This tasty collection of ketofriendly sides and desserts can help you celebrate the season in style—without blowing your diet.

TREND WATCH Stress-Busting

Supplements Get ahead of holiday stress with these four supplements designed to keep you calm and focused.

20 HOT BUYS The Short List

Food and supplement products that we’re excited about this month.

22 CHECK OUT A Fresh Look at Vitamin D

A comprehensive look at the latest research on this crucial nutrient.

26 ASK THE NATUROPATHIC DOCTOR 5 Stay-Well Travel Tips

Holiday travel can wreak havoc on your health, but these supplements and herbs can help.

30 NATURAL REMEDY Natural Tips for More Energy

Timely advice from energy expert Trisha Sugarek MacDonald, BS, MS.

34 NATURAL BEAUTY 7 Reasons to Use Salt Soaks & Scrubs

Relax, renew, and refresh with healing mineral bath products.

60 ASK THE NUTRITIONIST Can Magnesium Help During the Holidays?

This often-overlooked mineral can take the edge off seasonal stress.

64 EATING4HEALTH Dry Skin SOS

Seven foods to keep skin soft, supple, and wrinkle-free all winter long.

68 COOK WITH SUPPLEMENTS

On the Menu: Chia Seeds Big health benefits come in these tiny—and tasty—packages.

70 HEALTHY DISH Cranberry Slaw

Freshen up your Thanksgiving fare with this healthy take on classic coleslaw.

72 80 YEARS YOUNG Better Nutrition

in the 1990s, Part 2 Highlighting the low-carb revolution, one of the lasting health trends of the 1990s.

60

Take control of holiday stress with magnesiumfueled foods.

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COVER PHOTOGRAPHY: SHUTTERSTOCK.COM

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• NOVEMBER 2018 10/1/18 5:02 PM

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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

And the Winners Are ...

Welcome to our 10th Annual Best of Supplements Awards (BOSA) issue! Starting on p. 37, you’ll find 75 natural products that topped our list of favorites this year. After reviewing hundreds of supplements, we selected formulas featuring the highest-quality nutrients and advanced processing methods, among other distinguishing factors.

Like everything in life, supplements have changed a lot over the past decade. For example, a handful of past BOSA winners are no longer around. These have been replaced by a fresh crop of innovative products with easy-to-absorb and clean ingredients, including many non-GMO and farmto-tablet herbs and foods. I don’t want to forget the classics, though—you’ll find several time-tested gems on our list too.

One of the hottest supplements right now is hemp CBD oil, used to ease anxiety, pain, depression, insomnia, and other health issues. CBD oil is so popular that health food stores can’t keep it in stock. We added a CBD-specific category to the awards to reflect the growing craze. Other in-demand supplements include collagen for beautiful hair, skin, and nails; adaptogenic herbs for stress, immune health, and energy; turmeric and curcumin for pain and inflammation; and customized probiotics for men and women.

Speaking of trends: Our “Keto Thanksgiving” feature on p. 52 is a fat lover’s guide to Thanksgiving sides and desserts. How do Crispy Brussels Sprouts and Bacon with Hazelnuts, Spinach au Gratin, and Pecan Pie Mini Cheesecakes sound? If you like cream, butter, cheese, and bacon, this is the Thanksgiving menu for you! The keto-approved recipes are very low in carbs, and are designed to help keep your blood sugar steady.

In the spirit of giving thanks, I’d like to thank everyone who picked up this issue of Better Nutrition. Keep it and share it with friends and family. The BOSA section, particularly, is the ideal year-round resource for all your supplement needs. Wishing you a Happy Thanksgiving, and a healthy winter!

nbrechka@aimmedia.com

COMING NEXT MONTH

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

Contributing Designer Rachel Pilvinsky

35 Stocking Stuffer Ideas Skip the cheap candles and drug store candy; these natural mini-gifts will make everyone happy this holiday season.

Contributing Writers Jeannette Bessinger, CHHC, Alexandra Borgia, Jonny Bowden, PhD, CNS, Carrie French, Emily A. Kane, ND, LAc, Chris Mann, Trisha Sugarek MacDonald, BS, MS, Melissa Diane Smith, Lisa Turner, Neil Zevnik Production Director Patrick Sternkopf Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310-873-6952 Vice President & Managing Andrew Amill Director, HLG AAmill@aimmedia.com Associate Publisher Bernadette Higgins 561-362-3955 bhiggins@aimmedia.com Midwest Ad Manager Lisa Dodson 800-443-4974, ext. 703 ldodson@aimmedia.com West Coast & Mountain Ad Manager Cindy Schofield 310-456-5997 cindyschofield@earthlink.net

Free Books!

Enter to win one of these two motivational books: The Clean 20: 20 Foods, 20 Days, Total Transformation! by Ian K. Smith, MD, and The Spartan Way: Eat Better.

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Get More at betternutrition.com

Green Beans & Shiitake Mushrooms with Barùkas Nuts Our web-exclusive recipe of the month, made with crunchy Baru nuts (read more on p. 16), makes a stunning side dish for Thanksgiving dinner.

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

Retail Development Group 2400 NE 65th Street, Ste. 623 Fort Lauderdale, FL 33308 800-443-4974, ext. 702 Director of Retail Sales Joshua Kelly 800-443-4974, ext. 702 jkelly@aimmedia.com Marketing Director Laureen O’Brien laobrien@aimmedia.com Marketing Designer Judith Nesnadny jnesnadny@aimmedia.com Accounting & Billing Yolanda Campanatto 310-356-2248 ycampanatto@aimmedia.com Marketing Coordinator Carl Kurdziolek 816-216-7663 ckurdziolek@aimmedia.com

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BETTER NUTRITION, ISSN #0405-668X. Vol. 80, No. 11. 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.

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trendWATCH Stress-Busting Supplements Get ahead of holiday stress with these four supplements designed to keep you calm and focused ///BY LISA TURNER Multivitamins. A simple daily multi can go a long way to decreasing stress. Studies have linked stress with deficiencies in micronutrients, so it makes sense that a broad-spectrum multi with a wide range of nutrients can boost mood. In one study, men who took a daily multi containing vitamins, minerals, and antioxidants showed a significant reduction in anxiety and stress, and an improvement in alertness and general daily functioning, compared with men taking a placebo.

Another study showed similar results, and suggested that enhanced B vitamin status played a large part in the findings. A review of eight different studies found that multivitamin supplementation reduced levels of perceived stress and anxiety, as well as fatigue and confusion.

Tulsi. Also called holy basil, tulsi comes from an Indian plant that’s been used for thousands of years in Ayurvedic medicine for its calming properties and other benefits. Modern studies show that tulsi can address psychological stress and improve memory and cognitive function.

It also has powerful antianxiety and antidepressant actions. Other studies suggest that tulsi has antistress effects comparable to antidepressant drugs.

nervousness, and anxiety, and three human trials have documented the efficacy of passionflower as a treatment for anxiety-related disorders. In one study comparing passionflower with a prescription antianxiety medication, no difference was found in effectiveness between the two, and subjects from the passionflower group reported lower job impairment performance than those in the drug group.

L-theanine and an antianxiety drug, then subjected to experimentally induced anxiety. The people who received L-theanine had lower anxiety throughout the trial than those who took the prescription drug.

L-theanine. This amino acid, found in green tea, has a measurable calming effect on the brain; it’s able to cross the blood-brain barrier and increase the body’s production of both GABA and dopamine, neurotransmitters that induce feelings of well-being.

In one study, people were given

Passionflower. A climbing vine native to the southeastern United States, passionflower has a long history of use in herbal medicine to relieve stress and anxiety. Now, modern research supports its use as a treatment for restlessness,

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trendWATCH Not so Sweet Six artificial sweeteners (aspartame, sucralose, saccharine, neotame, advantame, and acesulfame potassium-K) were shown to turn healthy bacteria in the digestive system toxic, say researchers at Ben-Gurion University of the Negev in Israel and Nanyang Technological University in Singapore. Concentrations as small as one mg/ml altered gut bacteria negatively.

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hidden

deficiency symptoms of B12 Vitamin B12 plays a role in the formation of red blood cells and is important for the functioning of our brain and nervous system. However, estimates suggest between 1.5 and 15 percent of the U.S. population are deficient in B12, although the signs may not be readily obvious. One of the warning signals of a deficiency is bad breath, revealed Craig Maxwell, DO, medical director with the Integrative Medical Center in Metamora, Indiana. Symptoms like dizziness, prickling in the feet or hands, changes in coordination, or a swollen or inflamed tongue are some of the other sneaky signs. The best way to get vitamin B12 is through diet.

Harvard Health recommends eating foods like salmon, tuna, beef, and Greek yogurt. While the RDA of vitamin B12 for adults is 2.4 micrograms, you can safely take higher doses. Your body absorbs only as much as it needs, and any excess passes through your urine. The active form of B12 is methylcobalamin, which is easier to absorb than cobalamin, especially if you are over age 40.

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Mushrooms

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* 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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trendWATCH the lasting benefits of supplements Selenium and CoQ10 supplements may provide long-lasting heart-health benefits, according to a Swedish study published in PLOS One. During a follow-up to a 2003 double-blind study that followed 443 healthy elderly people for four years, researchers found that those who supplemented with a combination of selenium and CoQ10 in the original trial experienced significantly reduced cardiovascular (CV) mortality—years after they stopped taking the supplements.

“Our results show a continual and significant reduction in CV mortality during the whole follow-up period of 12 years, which also included an eight-year period after termination of the intervention,” the researchers wrote. “The follow-up revealed a reduced CV mortality risk of more than 40%, and a significant risk reduction in those with hypertension, ischemic heart disease, impaired cardiac function, and diabetes.”

While the exact mechanism that produces these lasting benefits isn’t yet understood, the researchers noted that previous studies have shown that selenium and CoQ10 have positive effects on cardiac function, oxidative stress, fibrosis, and inflammation.

50%

Scientists followed more than 600 Brazilian women and found that those with the highest concentrations of vitamin D had a 50% lower death rate from breast cancer than those with the lowest concentrations.

The study was published in the October issue of Menopause, the Journal of The North American Menopause Society (NAMS).

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POSITIVE VIBES Maintaining positive thoughts and feelings during treatment can help patients achieve better overall outcomes when it comes to their cardiovascular health, according to a research review published in the Journal of the American College of Cardiology in September.

The authors examined a growing body of research to determine whether psychological well-being might lead to reduced risk of heart disease. Prospective studies have shown a positive relationship between optimism (one facet of psychological well-being) and heart disease, including a 2017 study showing that the most optimistic older women had a 38 percent reduced risk of heart disease mortality. Additional studies since 2012 have associated a perceived higher purpose in life with lower odds of having a stroke.

Having a strong network of social support also gives patients confidence about their future health and helps them act readily on medical advice, engage in problem-solving, and take active preventive measures. A likely link is that favorable social environment, known to influence heart disease risk, has also been shown to predict psychological well-being.

The authors said intervention programs may strengthen psychological well-being. Mindfulness programs have been shown to improve anxiety,

quality of life, smoking cessation, healthy eating, and more. Yoga and tai chi, often incorporated in mindfulness-based interventions, have improved outcomes in heart failure patients and lowered blood pressure.

“It may seem challenging to help patients modify psychological well-being in the face of a new medical diagnosis, but these events can represent a teachable moment,” said Darwin R. Labarthe, MD, MPH, PhD, professor of Preventive Medicine at Northwestern University and the review’s lead author. “Just having patient-centered discussions surrounding sources of psychological well-being and information about specific activities to promote well-being are a small, but meaningful, part of a patient’s care.”

Nitric Oxide plays a key role in cardiovascular health. This naturally-occurring compound is produced in the inner lining of blood vessels and helps to relax and dilate vessels, allowing more blood to flow throughout the body. So that is why we added a Nitric Oxide Booster to some of our most popular products.

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trendWATCH the Passion behind the Product

Nut Case While traveling through Brazil, Darin Olien discovered Baru nuts, a crunchy treasure that’s good for people and the planet in more ways than one ///By Neil Zevnik Mention the Amazon, and you conjure up visions of flowing rivers surrounded by lush rainforests teeming with exotic flora and fauna. Legendary and well-publicized as in need of saving, the Amazon has passionate advocates who rush to find ways to preserve its glories, and rightly so.

Mention the Cerrado, and you conjure up—likely a blank stare. But the Cerrado is the world’s most biologically rich savanna. It covers more than 20 percent of Brazil, and is being deforested at an even faster rate than the Amazon.

And, no, the Cerrado isn’t as ravishingly photogenic; it can be a little scrubby and dry. One might say the Amazon is the popular princess in her sumptuous gowns, and the Cerrado is Cinderella in her ashy rags. But Darin Olien is determined that the Cerrado shall go to the Ball, and he believes that the Baru nut is the magic wand that will send her there.

Baru Nuts Are Unique to Brazil The Baru nut is a revelation—packed with more protein than any other nut, and rich in fiber, antioxidants, and essential fatty acids. Barùkas taste like a crunchy crossbreed of cashews, almonds, and peanuts.

The tree that produces the Baru nut is found only in the Brazilian savanna.

With a single nut to be found within each hard-shelled fruit when it falls from the tree, harvesting and processing on a large scale is complicated and demanding.

So bringing this delicacy out into the world and revealing its appeal takes a certain kind of magic.

“Barùkas nuts are the best tasting of all the superfoods I’ve discovered,” says Barùkas founder Darin Olien.

Love at First Bite Darin Olien is widely known as the “Superfood Hunter” for his years of traveling to neglected corners of the world to search out super-nutritious plant-based foods that can contribute to local economies and global conservation.

Along the way, he founded the Superfood Conservancy, whose mission is “to bring awareness and access to quality superfoods; create funding, opportunity, and safe working conditions for small farmers; and conserve superfoods’ unique habitats by limiting or improving environmental impact and creating thoughtful stewardship.”

When Olien came upon the Baru nut in Brazil, it was love at first bite.

“Barùkas are the best tasting of all the superfoods I’ve discovered,” he says.

“You don’t have to make any compromises at all with Barùkas because they taste great, they’re really good for you, and they’re really good for the environment as well.”

The challenges involved in this Cinderella story are formidable, however. “We had to organize over 10,000 local villagers to gather Barùkas in the forests near where they live. And the Cerrado covers five of Brazil’s 26 states, each of which is about the size of California, where Olien’s company is based. So the distances are daunting when you’re trying to organize so many people over such a large area.” And that’s only the beginning, in terms of processing, supply chains, quality control, and other factors.

But Olien isn’t easily daunted, and he is determined to make this obscure nut—and its home in the Cerrado—household names. “Barùkas are a win all around. They’re the healthiest nuts in the world, they represent a remarkable opportunity to reforest the area of South America that acts as the lungs of our planet, and they bring a source of income to indigenous villages without harming anyone or anything,” he says. And that will surely provide a happy ending to the tale.

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 neilzevnik.com.

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2018

BEST OF SUPPLEMENTS AWARD

WINNER

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trendWATCH In the Spotlight:

Whole30 Wisdom She started a nutritional reset movement in 2009 with her popular elimination diet.

Now Melissa Hartwig is (slow) cooking up a new twist on comfort classics ///By Chris Mann With over a million copies sold of her 2015 cookbook The Whole30: The 30-Day Guide to Total Health and Food Freedom, Melissa Hartwig finds continued inspiration in the Whole30.com success stories of those who’ve cut—at least for 30 days—sugar, dairy, grains, alcohol, and legumes from their diets in favor of her nutrient-dense (and still flavorful) eating plan.

Participants report “dramatic improvements,” she says, in sleep, energy, attention span, focus, digestive symptoms, skin conditions, joint pain and swelling, tendonitis, allergies, asthma, and migraines.

The program helps people “pull stuff out that is commonly problematic, put it back in carefully and systematically—one at a time, like an experiment—and figure out how these foods work for you.”

Now Hartwig is helping Whole30 devotees cut prep and cooking time with her new cookbook, The Whole30 Slow Cooker, which contains 150 compliant recipes. “I think Whole30 and slow cooking are a match made in heaven,” she says. “It allows you to take real, whole-food ingredients and turn them into meals, but it lets the appliance do most of the work for you. And it gives you the factor of doing the prep and cooking when it’s convenient for you.”

“I think Whole30 and slow cooking are a match made in heaven,” says Hartwig, who is a fan of letting the appliance do most of the cooking.

What foods can people expect to eat on Whole30?

It’s not a carnivorous plan; you’re not eating a giant amount of animal protein. But you’re eating a moderate portion of meat, seafood, and eggs, three meals a day. You’re eating lots and lots of plants. You are filling your plate with vegetables—different colors, bringing seasonality into it, maybe shopping locally. You’re eating natural, healthy fats from things like avocados, olives and olive oil, nuts and seeds, maybe some ghee or coconut products. And you’re rounding it out with fresh herbs and spices and all of the things that make meals taste delicious.

Your book has plenty of fish and shellfish recipes too.

What are some key ways these recipes transform slow-cooker staples?

Which comfort-food recipes are great for fall?

You might put a pork carnitas or a buffalo chicken or some pot roast in, and maybe the first night for dinner you’re actually eating it as a pot roast. So you have meat on your plate and maybe a couple of veggies and a side of mashed potatoes or mashed cauliflower.

But the next day you’re taking the leftover (meat) and you’re shredding it and putting it on a salad. Or you’re making eggs with some veggies in the morning and stirring in some of that shredded leftover pot roast—and you’ve got this delicious, breakfast-inspired dish. Or you’re adding it as a protein base to soup. So you’re taking the same meal and remixing it a number of ways. And nobody’s bored because you’re transforming it into all of these different dishes with a variety of micronutrients and flavor profiles.

We have a Whole30 version of a beef stew that’s big and hearty, and it feels comforting and is very family-friendly. I like the idea of throwing it in your bowl the next morning and throwing an egg on top and calling it breakfast. We have a coffee-rubbed pot roast that’s so good. We take a traditional meal and give it a modern feel with a mocha coffee rub. I also love our chili varieties. Most people think of chili, and they think of rice and beans and you’re eating them maybe on top of a corn tortilla. But we have a variety of options with no legumes that are really rich and hearty. They have a ground turkey or ground beef base. You can serve it with cauliflower rice or a thinly sliced jicama shell. There are a lot of ways to reinvent these family-friendly comfort foods Whole30-style.

A lot of people don’t think of seafood in terms of slow cooking. But you can. For example, we’ve got dishes with shrimp and white fish, which don’t require a ton of time because you don’t have to cook them as long.

But then you can take that and transform it into your dinner. If it’s salmon, you can use it in your breakfast the next morning or throw it on top of a salad or just remix it in various ways.

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

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Wickett RR, Kossmann E, Barel A, Demeester N, Clarys P, Vanden Berghe DA, Calomme M (2007). Effect of oral intake of choline-stabilized orthosilicic acid on hair tensile strength and morphology in women with fine hair. Arch Dermatol Res, 299: 499-505. ‡ Barel A, Calomme M, Timchenko A, De Paepe K, Demeester N, Rogiers V, Clarys P, Vanden Berghe D (2005). Effect of oral intake of choline-stabilized orthosilicic acid on skin, nails and hair in women with photodamaged skin. Arch Dermatol Res, 297: 147-153. Results may vary. **

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The Short List New supplements, skin care, and foods that stand out this month

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A Calm Day Achieve a blissful state of calm the natural way. Bluebonnet Simply Calm powder is a water-soluble mix ultra-concentrated in elemental magnesium (magnesium carbonate and citrate). This essential mineral helps ease stress, occasional sleeplessness, and tension. Magnesium can also help support bone and immune health, among other benefits. Choose from four flavors: Unflavored, Cherry, Orange Citrus, and Raspberry Lemon.

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A Fresh Look at Vitamin D New studies have called vitamin D’s health benefits into question, but are they accurate? ///BY VERA TWEED After years of being heralded as a beneficial supplement, with many doctors testing blood levels and prescribing supplements to raise them, vitamin D is starting to become a bit controversial. Some doctors are questioning the wisdom of both testing and supplementation.

No one disagrees with the fact that vitamin D is essential. Until it began to be added to milk in the 1930s, weak bones (rickets in children and osteomalacia in adults) were major problems. Without enough vitamin D, the body can’t absorb calcium properly, and bones become thin, brittle, and sometimes deformed.

In recent decades, studies have found that adequate levels of vitamin D also contribute to many other aspects of health, including:

* Immunity * Heart health * Circulation * Muscle function * Reduced cancer risk * Healthier babies * Less diabetes * Less osteoporosis * Stable mood * Less inflammation

Conflicting Study Results Despite a clear correlation between adequate vitamin D levels and less risk for many major chronic diseases, results of supplement studies haven’t been completely consistent. Some studies have found that elderly people who take vitamin D suffer from fewer fractures, but others have found no such benefit.

Some, but not all, studies show that vitamin D supplements improve levels of blood sugar and reduce winter blues and respiratory infections.

Several factors could help explain these inconsistent results. Studies of

Healthy Tip! Vitamin D is one of four fat-soluble vitamins (A, E, and K are the others).

Take with some fat for better absorption.

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• NOVEMBER 2018

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checkOUT vitamin D supplements have not routinely tested participants’ blood levels before starting supplementation. Yet, people whose vitamin D levels were high before taking supplements would not be expected to benefit in the same way as those who were deficient at the start. Different forms of vitamin D found in over-the-counter supplements and prescriptions from doctors don’t all have the same effect, but studies don’t always identify which form of vitamin D is being tested.

One research review examined how various vitamin D supplements affected mortality. It included 56 trials, with more than 95,000 people between the ages of 18 and 107. Elderly people who took vitamin D3 (but not those who took vitamin D2) lived longer. People who took prescription forms of the vitamin (alfacalcidol or calcitriol) did not live longer and ran the risk of hypercalcemia, blood levels of calcium so high that they can be life-threatening.

Some experts theorize that vitamin D supplementation might increase harmful calcium deposits in arteries, because this effect has been seen in animal studies.

However, human studies have found the opposite: vitamin D reduces calcification of arteries.

HOW TO GET ENOUGH VITAMIN D It’s best to get a vitamin D test and take supplements based on results. The Endocrine Society estimates that adults need 1,500–2,000 IU of vitamin D3 daily, in supplements, to achieve and maintain desirable blood levels above 30 ng/ml. Doses recommended by the federal government are lower:

* Ages 0–12 months: 400 IU daily * Ages 1–70: 600 IU daily * After age 70: 800 IU daily To benefit fully from vitamin D, take a vitamin D3 supplement that also contains vitamin K2. In addition, take at least 200 mg of magnesium daily. Vitamin D3 has traditionally been derived from animal sources, but there are vegan forms made from lichen. Because it is fat-soluble, vitamin D is best taken with fatty food.

BODY FAT AND VITAMIN D: Men and women with belly fat, and women with overall excess body fat, have lower blood levels of vitamin D, likely because the vitamin is stored in fat instead of being utilized. In these situations, higher doses of vitamin D are needed for healthy blood levels.

VITAMIN D AND KIDNEY STONES: A recent study of healthy people found that taking 1,200 mg daily of calcium with 600 IU of vitamin D3 slightly increased risk for kidney stones.

Taking that amount of calcium with 10,000 IU daily of vitamin D more than tripled the risk.

However, other research has found that taking up to 1,000 IU of vitamin D daily did not increase such risk. Magnesium and vitamin K2 may help to prevent kidney stones.

Form & Function There are two forms of vitamin D in supplements: D3 (cholecalciferol) and D2 (ergocalciferol). Most supplements in health food stores contain D3. This is the form made by the human body after sun exposure, and it is absorbed and used more effectively than D2. However, supplements prescribed by doctors often contain vitamin D2—made with a process that has been patented by pharmaceutical companies.

Vitamin D doesn’t work in isolation in the human body and is most effective with some synergistic nutrients:

* Vitamin K2: It inhibits calcification of arteries. Vitamin D is often taken with

*

calcium and enhances absorption of the mineral. When taken in high doses, calcium can be deposited in arteries.

Taking vitamin K2 with vitamin D helps to get calcium into bones, rather than arteries.

Magnesium: Without adequate magnesium, vitamin D is less effective because it’s stored, rather than being used. The American Osteopathic Society estimates that about half of Americans are deficient in magnesium.

Vitamin D Tests: What They Mean Not all experts agree on the optimum level of vitamin D in blood. Between 12 and 20 ng/ml (nanograms per milliliter) is considered sufficient to prevent a deficiency that could cause rickets. However, the Endocrine Society concluded that levels above 30 ng/ml

are desirable for optimum function, and by this standard, nearly 8 in 10 American adults lack sufficient vitamin D. Blood levels above 50–60 ng/ml may produce adverse effects.

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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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• NOVEMBER 2018

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asktheNATUROPATHICdoctor/

ANSWERS TO YOUR HE ALTH QUESTIONS

5 Stay-Well Travel Tips

Emily A. Kane, ND, LAc, has a private naturopathic practice in Juneau, Alaska, where she lives with her husband and daughter. She is the author of two books on natural health, including Managing Menopause Naturally.

Visit her online at dremilykane.com.

Avoid getting sick by following a few “pretravel” steps and using herbal tonics customized to your blood type ///BY EMILY A. KANE, ND, LAc

: I often seem to get sick

during travel. Bad timing!

What can I do?

a:

—Lorenzo J., San Antonio

It’s no fun getting sick when you’re on vacation, or even when you’re away on business. But it happens a lot, simply because you’re exposed to far more germs than normal when you travel—especially if you fly.

Luckily, there are five simple steps you can take to bolster your immune system.

STEP 1: Do These 2 Things Before You Leave First, do your best to get enough (even extra) sleep in the week to 10 days before traveling. And take as much vitamin C as possible without getting loose stools. Start with 500 mg at bed-

time and add a little more each evening to max capacity. I prefer a buffered powdered form mixed in water, which is gentler on the stomach.

STEP 2: Take Herbs for Your Blood Type

* Type A: Good old echinacea and *

*

goldenseal work great for type A blood.

Type B: If this is your type, you will be greatly helped by elderberry extract (1 tsp. 3–4 times daily during flu season), as well as by chamomile tea (stress-relieving) and fermented foods.

Type AB: According to Peter D’Adamo, ND, author of the groundbreaking book Eat Right 4 Your Type, people with type AB blood are the most vulnerable to degradation of NK (natural killer) cells, key components

*

of immunity. Irregular eating habits, low vegetable intake, inadequate protein intake, excessive wheat intake, and high-fat diets can all contribute to NK cell degradation.

If you have type AB blood, take care to avoid toxic chemicals and “green” up your personal care and home cleaning products.

Type O: Your best immune tonics include larch powder, astragalus, and eleuthero (Siberian ginseng).

STEP 3: Protect Against Germs with Essential Oils Wash your hands frequently while traveling, and try not to rub any part of your face.

Avoid hand sanitizers that contain alcohol (very drying to the skin) or Triclosan.

Instead, choose sanitizers made with

PACK IT UP Believe it or not, taking a little time ahead to prepare your packing can help you stay well when you’re travelling. Being prepared helps reduce stress, and thus protects your immune capacity to ward off new bugs and exotic food.

Start with deciding on shoes, since they’re bulky and take up a lot of room. Then try to pack as lightly as possible. Plot out what you plan to wear each day away. Pack a suitcase where pieces can mix and match. And if you’re traveling from a cold, wet climate to somewhere sunny and warm, make sure to leave enough space in your bag to pack a coat and heavier shoes for your return.

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• NOVEMBER 2018

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Learn more at AmericanHealthUS.com ©2018 American Health Inc.

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asktheNATUROPATHICdoctor essential oils such as thyme, oregano, frankincense (Boswellia serrata), or tea tree, all of which are effective antimicrobials.

As a bonus, they also smell nice (unlike alcohol-based products), and confer no unwanted side effects. You can even make your own blend. Just make sure to put it in a 3.5 oz. or smaller bottle for travel.

STEP 4: Stay Regular Constipation is very common during air travel, which is extremely dehydrating.

It’s best to keep sipping water all day rather than gulping a whole bottle, which will irritate your bladder. Sometimes, putting electrolytes or a pinch of complex salt (Celtic, Himalayan) in the water will help keep it in your cells longer.

Try senna, either in capsules or tea, for stubborn constipation. I always travel with some Smooth Move tea bags, but be

warned—they’re potent. Don’t steep for longer than 10 minutes.

Sometimes, bowel function can go in the other direction if you’re exposed to a bug, usually food-borne, that your intestines try to push out in a big hurry. Let the loose stools run their course for 24–48 hours. Stay hydrated. Take electrolytes.

If you’re still stuck in the bathroom after a day or two, consider my favorite gastrointestinal remedy, berberine. This naturally yellow pigment is found in goldenseal (Hydrastis canadensis), Oregon grape, and bearberry. Tincture or glycerite forms are usually better absorbed than capsules, but trickier for travel.

STEP 5: Use Enzymes & Herbs for Digestive Issues Indulging in rich food and drink on vacation can leave you feeling heavy,

bloated, and hung-over. In this case, you need to take digestive enzymes (a mix of protease, amylase, and lipase) or an herbal formula to ease digestion. I like a classic Chinese herbal formulation called Jia Wei Kang Ning Wan. “Wan” means pill, or tablet, form. You can also use digestive bitters, sometimes called Swedish bitters, which typically contain digestion-easing herbs including gentian, anise, ginger, and/or cumin. If you know you’ll be eating a more complex meal, or indulging in more fat or sugar than usual, do yourself a favor and take digestive enzymes or a digestion-easing herbal formula before your meal. Both will stimulate your own digestive process and allow for smooth transit the whole way down.

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

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naturalREMEDY/

HOLISTIC STR ATEGIES TO HELP YOU FEEL BET TER

Natural Tips for More Energy Trisha Sugarek MacDonald, BS, MS, a supplement educator who specializes in research and development, tells which natural remedies are best for boosting energy levels, including nutrient deficiencies associated with fatigue ///BY NICOLE BRECHKA Why are so many of us going through life feeling tired all the time?

Fatigue is actually a complicated and diverse set of symptoms with many possible causes, including poor sleep, nutrient deficiencies, excessive alcohol consumption, and most importantly, stress. Identifying the underlying reasons for feeling sluggish is the key to choosing which vitamins and supplements will help you feel more energized and motivated to achieve your health goals.

Are there certain nutrient deficiencies that are to blame for chronic fatigue?

A high percentage of adults in the U.S. eat less than the minimum daily allowance of many essential vitamins and minerals. A study published in the Journal of Nutrition in 2011, for example, found that even when including vitamin intake from supplements and fortified foods, 97 percent of Americans don’t get enough potassium, 65 percent don’t get enough vitamin K, 60 percent don’t get enough vitamin E, 70 percent don’t get enough vitamin D, and around 30 percent don’t get enough vitamins A and C. Nutrient deficiencies are among the causes of low energy and fatigue because they slow energy production inside cells. This can result in excessive tiredness and lack of energy as well as many other symptoms. Here are three of the most important nutrients related to fatigue:

* B vitamins are necessary for converting

food into energy, and deficiencies in these nutrients can impact your ability to synthesize adenosine triphosphate

30

“CoQ10 in its reduced, active form Ubiquinol is actually responsible for 95 percent of the body’s energy production, making it an amazing energy booster.”

*

*

*

(ATP), the body’s energy currency.

Without ample ATP, you may feel tired, burned out, and sluggish.

Magnesium is an essential mineral involved in more than 300 metabolic processes in the body, including energy production. Magnesium is required to form and store the energy molecule ATP. Magnesium deficiency impairs the energy production pathway required by mitochondria to generate ATP. Antioxidants, such as vitamins C and E, selenium, and CoQ10, are chemical compounds that neutralize free radicals by preventing oxygen from reacting with other compounds.

Like the B vitamins, antioxidants are involved in the process of mitochondrial energy production.

CoQ10 in its reduced, active form Ubiquinol is actually responsible for 95 percent of the body’s energy production, making it an amazing energy booster. In fact, most people who take Ubiquinol report a long-term boost in energy levels. Plus, unlike

caffeine or sugar, which act on your brain, Ubiquinol acts within your cells to naturally increase energy levels. Caffeine and other stimulants provide temporary solutions to a lack of energy, and when the stimulant is processed out of your system, you often go back to feeling tired.

What are the best natural energy aids out there?

Here are my favorites: AMINO ACIDS

Arginine, taurine, and tyrosine can be produced by the body, but you also might need to obtain them from diet under certain conditions (e.g., during strenuous exercise). Arginine aids in the production of nitric oxide, which helps to relax the blood vessels to increase blood flow throughout the body, allowing more oxygen to reach the heart, brain, and muscles.

Tyrosine is the precursor of several neurotransmitters, including L-dopa,

• NOVEMBER 2018

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naturalREMEDY dopamine, norepinephrine, and epinephrine, which help to regulate mood, increase energy levels, and sharpen mental acuity. When taurine is combined with caffeine, it has been shown to reduce sleepiness and improve reaction time in people who are sleep-deprived.

Lysine must be acquired in the diet and has been shown to normalize hormonal stress response in humans.

This improves anxiety levels by increasing serotonin and/or lessening plasma cortisol in response to physical or chronic mental stress. Lysine is important for the synthesis of carnitine, which is required for converting fatty acids into energy.

Beta-alanine, citrulline, and theanine are naturally produced in the

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body but can still be beneficial when supplemented. Beta-alanine aids in the production of carnosine, a compound that plays a role in endurance and stamina. Citrulline is converted to arginine, which, as mentioned above, aids in the production of nitric oxide.

It has also been shown to help reduce fatigue and improve endurance for both aerobic and anaerobic prolonged exercise.

Theanine transmits nerve impulses in the brain, producing alpha waves that support a calming response in the body.

ELECTROLYTES

Electrolytes play many essential roles in the body. Regarding energy, it is important to maintain adequate levels of electrolytes, such as sodium, potassium, calcium, and magnesium, because a lack of these minerals can cause the body to feel rundown and sluggish.

HERBS

Some herbs, such as green tea, cocoa bean, green coffee bean, and yerba mate, serve as natural sources of caffeine to help fight fatigue and improve mental alertness. Research suggests that drinking caffeinated beverages throughout the day keeps the mind attentive—as long as they contain responsible levels of caffeine.

Consuming caffeinated beverages has also been shown to increase physical strength and endurance, and to delay exhaustion. Caffeine is thought to stimulate the central nervous system, heart, and muscles by increasing the release of certain chemical messengers in the brain called neurotransmitters, as well as increasing circulation and blood flow. It is one of the most studied ergogenic ingredients in the world for reducing fatigue.

10/1/18 4:31 PM

Lastly, what do you suggest for afternoon energy slumps?

I personally have found the key to staying energized throughout the day, and it is so simple, you will kick yourself for not thinking of it first—water.

I’ve started drinking 1 gallon of water a day for the past 35 days—that’s 128 oz. daily and, yes, it keeps you in tip-top condition. This is because staying hydrated is incredibly important for maintaining energy levels and beating the afternoon slump. Dehydration causes fatigue and has a direct impact on the function of your brain. Even being just 1 percent dehydrated results in a 5 percent decrease in brain function according to some studies.

All cellular activity relies on water to work

DO YOU NEED EXTRA IRON? Iron is an essential mineral that helps oxygen circulate throughout the body. It is also necessary for the body’s cells to function and develop properly. Iron deficiency is the primary cause of anemia, which can impair cognitive abilities, decrease immunity, negatively impact work performance—and leave you feeling tired.

Meat and seafood are excellent sources of dietary iron. If you’re vegetarian, then nuts, beans, lentils, spinach, and fortified grain products are some go-to foods for iron. If necessary, iron supplements will help maintain proper levels of the essential mineral, but be mindful that iron supplements can cause severe side effects when taken in excess. Make sure to consult with your doctor before supplementing with iron.

Iron is especially important for women who experience heavy menstrual cycles, or for pregnant women because of iron’s importance for fetal development. For a gentle, nonconstipating form of iron, try chelated iron.

efficiently, so drinking enough will benefit your whole body. Drink at least 8 glasses per day, and consider opting

for alkalized water for maximum impact.

Plus, I guarantee, you will also lose 5–10 lbs. in about 2 weeks.

Trisha Sugarek MacDonald, BS, MS holds a Master of Science degree in Nutrition from Texas Woman’s University and a Bachelor of Science degree in Nutrition and Foods from Texas State University. She is the Senior Director of Research & Development and the National Educator for Bluebonnet Nutrition in Sugar Land, Texas.

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naturalBEAUTY/

PURE INGREDIENTS FOR SKIN & BODY

7 Reasons to Use Salt Soaks & Scrubs Healing mineral baths salts and scrubs can do wonders for your body and mind /// BY SHERRIE STRAUSFOGEL Get a Healthy Dose of Minerals Bath salts are packed with key minerals for inside-out health: * Magnesium helps the nervous system, eases stress, and can relieve water retention. * Calcium strengthens bones and nails. * Potassium plays a role in nerve function, muscle control, and blood pressure. * Bromides in the salts heal and relax your muscles. * Sodium promotes a healthy immune system and proper fluid balance.

Soothe Aches & Calm Your Mind If you lead an active lifestyle, and particularly if you work out, a long soak in a tub with mineral-rich bath salts can reduce muscle soreness and joint pain, help you unwind, and even lower blood pressure.

Get Ready for Sleep If you suffer from insomnia, or have a difficult time getting to sleep, a warm mineral bath before bedtime can improve your sleep.

Purify Your Body A soak with mineral salts cleanses, hydrates, and detoxifies your skin. It also stimulates circulation and cellular regeneration, and leaves your skin soft and smooth.

Brighten & Soften Your Skin For even softer and smoother skin, exfoliate with a scrub once or twice a week. As skin matures, its natural ability to shed old surface cells and renew itself slows down. This causes a buildup of dry, dull flakes that give skin a rough, uneven texture and aged appearance. Ridding the dead top layer allows skin to breathe, and it can absorb nourishing and moisturizing products much more effectively.

Retain Skin’s Moisture Most scrubs obtain their exfoliating action from sea salt, raw sugar, or finely ground plant seeds. They are blended with jojoba, coconut, macadamia, avocado, sunflower, and sweet almond oils to moisturize and prevent water loss.

Elevate Your Mood Boost your clean by choosing scents to match your mood, such as soothing and relaxing lavender, geranium, or sweet orange essential oil; or energizing and invigorating mint, ginger, or grapefruit essential oils.

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Submerge your stress with Earth Therapeutics Aromatherapy Sea of Tranquility Anti-Stress Bath. Pure concentrated marine salts rich in bromides, calcium, magnesium, potassium, and phosphorous turn bath water into a mineral-rich elixir that draws out impurities, relaxes sore muscles, and relieves stiff joints. Chamomile, lavender, Sea salts are rich in and sweet orange oils soothe potassium, which helps and calm the mind so tension treat water retention and rid the body and skin and fatigue melt away.

Did You Know?

2

Slough away every trace of dead skin of toxins. with Alba Botanica Hawaiian Body Scrub Turn an ordinary tub into Revitalizing Sea Salt. a spa treatment with Dr Rejuvenating Pacific sea salts detox Teal’s Ultra Moisturizing and exfoliate skin, while jojoba, macadamia, Bath Bombs. Mineral-rich Epsom and sea avocado, sunflower, and sweet almond oils salts are combined with hydrating almond, soften and hydrate. Grapefruit, lime, and jojoba, and sunflower oils; skin-softening orange peel oils awaken your senses. sodium bicarbonate; and essential oils that

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benefit your skin and your mood. Choose from Eucalyptus & Spearmint (shown below), Lavender, Pink Himalayan Salt, and Coconut Oil.

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Get comfort from cold and flu symptoms with Earth Based Body Crystal Clear Decongestant Soak. Sprinkle four to six scoops of this aromatic blend of sea salts, menthol crystals, and eucalyptus, peppermint, and rosemary essential oils into your bath to reduce congestion, help open up blocked sinuses, and clear your head. The soak is therapeutic in the bath or in a bowl as a face steam. Packed in an apothecary jar with cork and spoon, the bath soak is also available in Muscle, Beauty, Calming, and Detox varieties.

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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2018

BEST OF SUPPLEMENTS AWARD

WINNERS

Prize-Winning P ro d u c t s Our annual list of exceptional vitamins, minerals, herbs, and other supplements, including exciting new formulas and classics not to miss

BY THE EDITORS OF BETTER NUTRITION

NOVEMBER 2018

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2018

BEST OF SUPPLEMENTS AWARD

WINNERS Prize-Winning P ro d u c t s

DETOX & CL E

ANTIAG IN G

Hyalogic Joints, Skin & Eyes Premium, unflavored hyaluronic acid is easy to take orally, with widespread anti-aging benefits throughout the body.

Nature’s Answer Brocco-Glutathione Replenish diminishing antioxidant stores with organic broccoli sprouts and L-glutathione, which is nicknamed “nature’s master antioxidant.”

Om Chaga Powerful results come from pure ingredients. Add 100% pure, certified organic chaga mushrooms to your morning for key antioxidants.

Health Direct restorIT For over 10 years, this clinicalstrength supplement has helped people manage stress and reduce fatigue with adrenal gland support.

BRAIN H EA

Diamond Herpanacine Diamond•MIND Non-GMO ayurvedic herbs and potent vitamins are formulated for maximum mental focus in an FDA-licensed facility.

LifeSeasons Anxie-T Within 30 minutes, this stresssupport supplement may promote calm relaxation without fatigue through amino acids and GABA neurotransmitters.

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T H E A LT H

Four Sigmatic Mushroom Coffee with Lion’s Mane 100% organic arabica coffee beans get a brain boost with antioxidant-rich chaga mushrooms and lion’s mane extract for focus.

TRE SS

Nelsons RESCUE REMEDY FOR PETS This alcohol-free oral serum provides calming relief for all pets in stressful situations. Trusted by veterinarians for more than 80 years!

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LT H

Host Defense Stress Decompress The proprietary blend of mushrooms and certified organic herbs promotes comfortable feelings of calm and tranquility through mental relaxation.

BONE & JOIN

ANXIETY & S

New Chapter Bone Strength take care This bone health supplement combines plant-sourced calcium with minerals and fermented vitamins D3 and K2 to promote absorption.

Irwin Naturals Collagen-Strong UC-II Joint Builder Support healthy joints with this comprehensive blend of undenatured collagen, glucosamine, chondroitin sulfate, nourishing plant oils, and ayurvedic herbs.

WishGarden Herbs Genius Juice With no added sugars or stimulants, this gluten-free formula utilizes powerful herbal extracts to promote focus and creativity.

AN SI N G

Himalaya ComfortCleanse Alkalize your intestines and settle into a comfortable cycle of colon cleansing with this gentle, restorative herb blend.

Kyolic Liver Support Aged garlic extract, paired with the right blend of herbs, detoxifies the body and promotes healthy liver function.

DIGESTIVE HEA

LT H

American Health Probiotic CD This innovative gel matrix protects 12 billion bioactive microorganisms as it passes through the stomach for gradual release in your gut.

Enzymedica GI Recovery Repair and reset your digestive system with 50 superfoods and prebiotic fibers that promote natural cleansing.

• NOVEMBER 2018

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2018

BEST OF SUPPLEMENTS AWARD

WINNERS Prize-Winning P ro d u c t s

HEART H E A LT H

Pure Essence Real-Zymes Real-Zymes supplements are available in a wide variety of formulas to match your specific diet and digestive enzyme needs.

HAIR, SKIN,

& N A IL S

Amazing Grass Beauty Elixir USDA-certified organic biotin, chaga mushrooms, greens, and herbs alkalize and energize to support radiance with a touch of stevia sweetness.

NeoCell Berry Lemon Super Collagen Two different types of collagen support whole body strength, firmness, and radiance. Bioactive, small peptides boost absorption.

Nordic Naturals Marine Collagen Sustainably caught marine collagen is paired with natural vitamin C to enhance collagen production and deliver essential antioxidants.

Reserveage Nutrition Lipid Beauty Complex Reduce inflammation for a more radiant, youthful look with omega-3 fatty acids and vitamins from wild Alaskan cod.

HEALTHY FAT

Essential Formulas Reg’Activ Cardio Wellness ME-3 glutathione probiotic is paired with B vitamins and active Q10 to promote healthy cholesterol and strong heart tissue.

Smart Organics CBD Hemp Stalk Oil softgels Chemical-free CO2 extraction delivers maximum potency cannabinoids from European-grown hemp stalks in a soft gelatin capsule.

HE R B S

S

Carlson Elite Omega-3 plus D & K Support whole-body health with a comprehensive supplement blend of omega-3s and vitamins D3 and K2, which support calcium binding.

Doctor’s Best Purified & Clear Omega 3 Fish Oil Sustainably caught anchovy oil is remarkably clear, delivering 800 mg EPA and 400 mg DHA omega-3 fatty acids per serving.

Wiley’s Finest Wild Alaskan Fish Oil Vitamin K2 This bone and heart health supplement features wild-caught omega-3s and vitamins K2 and D3 from non-GMO chickpeas.

KAL Magnesium Taurate + Support nerve and muscle function for a healthy heart with nutritive magnesium, vitamin B6, and select amino acids.

HEMP CB D

O IL

Barlean’s Extra Strength Ideal CBD Hemp Oil This extra-strength, full-spectrum CBD hemp oil is made from U.S.-grown hemp and is guaranteed to contain less than 0.3% THC.

CV Sciences PlusCBD Oil Café Mocha Spray Aerated CBD oil is available in two flavors for easy ingestion and fast absorption, with 1 mg CBD per serving.

Planetary Herbals Full Spectrum Ashwagandha This full-spectrum tablet combines ayurvedic botanicals and modern Western herbs to support vitality and reproductive health.

Solstice Medicine Company Yunnan Baiyao Tong-Shu Capsule Traditional Chinese herbs boost blood circulation, which is essential for immune system health and relaxed muscles.

Youtheory Turmeric Extra Strength Formula Turmeric’s wealth of phytonutrients and curcuminoids are enhanced with a patented black pepper extract and olive leaf.

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BEST OF SUPPLEMENTS AWARD

WINNERS Prize-Winning P ro d u c t s

IMMUN IT Y

Flora Elderberry Crystals Combat seasonal illness with natural antioxidants from certified organic elderberry juice, which is dried into a quick-absorbing powder.

Renew Life Strong & Ready Probiotics + Organic Prebiotics 10 strains of organic prebiotics and 20 billion live cultures amplify your immune system by promoting healthy bacteria growth.

Wedderspoon Manuka Honey Plus Immunity This delicious shot of manuka honey is enhanced with antioxidant-rich elderberry and energizing watermelon seed butter; also available in tart cherry with sunflower seed butter.

Xlear Rescue Nasal Spray Tea tree, eucalyptus, and parsley oil are infused in this xylitol nose spray for natural antiseptic and antiviral properties.

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KIDS’ HE A LT H

Arthur Andrew Medical Syntol KIDS Three billion probiotic cultures, vitamin C, and vitamin D3 support digestion in a kid-friendly, berry-flavored powder that dissolves instantly.

ChildLife First Defense Five carefully selected herbs and minerals support young immune systems in a sugar-free liquid formula.

Pacific Resources International Manuka Honey Children’s Lollipops Kid-friendly organic cane sugar lollipops promote immune system health with manuka honey, bee propolis, and menthol.

MEN’S H E

Life Extension Male Vascular Sexual Support K. parviflora extract has been shown to promote healthy blood flow and sexual response in two clinical studies.

MULTIVIT AM

Solaray Mycrobiome Probiotic Men’s Formula This supportive probiotic blend is specifically formulated for men to promote sexual function, athletic recovery, prostate health, and more.

MOOD

Gaia Herbs Mood Uplift Promote mental and emotional well-being with a balanced blend of herbs that promotes feelings of calm and healthy stress relief.

A LT H

A. Vogel Prostasan Pesticide-free saw palmetto berry extract is a natural herbal remedy that relieves the symptoms of BPH in men over 50.

Organic India Joy! This bittersweet blend of four organic herbs can uplift your mood and boost energy while reducing emotional tension.

Natrol 5-HTP Mood & Stress 5-HTP, a plant-derived amino acid, aids brain chemical balance and boosts serotonin production for calm relaxation.

Choose from 100mg or 200mg.

INS

Hero Nutritionals Yummi Bears Super Complete Multi + Omega Essential vitamins and minerals, including bone-building vitamin D, are combined with omega-3 fats for healthy growth and development.

Nature’s Way Alive! Max3 Daily Multi-Vitamin Max Potency Fuel your body with a diverse nutritive formula. This comprehensive multivitamin contains six plant blends and vitamins A through K.

Rainbow Light Vibrance Trimester 3 Prenatal This prenatal multivitamin supports both mother and baby with a blend of organic fruits and vegetables, probiotics, and vitamin D.

• NOVEMBER 2018

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2018

BEST OF SUPPLEMENTS AWARD

WINNERS Prize-Winning P ro d u c t s

NEW PRO

PROTEIN PO

DU C T S

Bio Nutrition Pine Pollen Raw pine pollen is expertly formulated with a cracked cell wall to produce a more effective extract with immune support.

Quantum Health Macula 30+ This new eye health supplement fortifies macula health with vitamin C, vitamin E, zinc, and a blend of omega-3s.

PAIN RE LI

EF

WDE R S

Ancient Nutrition Keto Protein Bone broth protein powder delivers the ideal balance of protein and fat to fuel keto performance with a caffeine boost.

SINGLE NU TR

IE N T S

Country Life Coenzyme B-Complex Powder Pure B vitamins are formulated in a coenzyme powder to enhance absorption and support natural, lasting energy.

C

Mushroom Wisdom Super Poria Super poria has been used for centuries in Chinese herbalism and is now available from a non-GMO-certified facility.

Boiron Arnicare Roll-On Roll-on relief for muscle pain, stiffness, swelling, and bruising with concentrated Arnica montana herbal extract.

Natural Factors Whole Earth & Sea 100% Fermented Organic Protein & Greens Enjoy 21 grams of plant-based, vegan protein in every serving with a certified-organic, fermented formula of green superfoods.

Garden of Life mykind Organics Vitamin C Pure vitamin C is sourced from certified-organic, non-GMO foods, including amla berries, and packed into a delicious oral spray.

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NOW Probiotic-10 & Bifido Boost 10 acid-resistant probiotic strains are more resilient through the stomach and pair with a prebiotic complex that reinforces gut microflora.

Nutiva Organic MCT Powder Fuel your day with the quality fats of organic MCT powder from virgin coconut oil paired with prebiotic acacia fiber.

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Bluebonnet Targeted Nutrition Pain & Inflammation Reduce pain by targeting inflammation at the source. Vitamin C and manganese pair with ginger root and tart cherry extract.

Terry Naturally Hemp Oil + Curcumin European CBD hemp oil is formulated with curcumin from turmeric essential oil to support healing with less pain.

Solgar Spoonfuls EarthHarvested Plant Protein This comprehensive vegan protein blend utilizes non-GMO fruits, vegetables, legumes, seeds, and ancient grains for broad-spectrum nutrition.

MegaFood B12 Energy Gummies These energizing B12 gummies have a spicy zing and are made from ginger root without any artificial ingredients or preservatives.

Paradise Herbs Earth’s Blend Vitamin D3 Enjoy 5,000 IU of 100% vitamin D3 with every serving. The pure, plant-sourced vitamin is paired with probiotics and superfoods.

• NOVEMBER 2018

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LS-consumer-ad-Anxie-T-better-nutrition-award.pdf

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Searching for natural stress relief C

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Yeah, we have a formula for that.

At LifeSeasons®, we are all about providing solutions that address your daily health challenges. So we’ve created 36 synergistic supplement formulations with your specific concerns in mind. Nature offers powerful and proven alternatives for many conditions, and our dedicated team is focused on bringing clean, potent, proven ingredients together to promote your health and wellness. LifeSeasons also believes in the validating role of science, so every ingredient we sell is supported by clinical evidence.

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2018

BEST OF SUPPLEMENTS AWARD

WINNERS Prize-Winning P ro d u c t s

SUPERFO O

SLEEP

Natural Vitality Calm Calmful Sleep Soothe nerves and relax muscles with magnesium and calming amino acids. In addition to sleep support, magnesium also balances calcium.

Quality of Life Melatonin-SR This sustained-release melatonin supplement helps to regulate the sleep cycle and promote deeper sleep for over 7 hours.

Twinlab Dreamory The natural blend of Sensoril, amino acids, and tart cherry antioxidants helps you fall asleep faster while supporting healing processes.

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Dr. Mercola Fermented Beets with Red Spinach Boost your physical and mental performance with healthy nitrates from fermented beets and red spinach without high sugar content.

Health Logics Black Seed Oil Cold-pressed black seed oil is a rich source of essential fatty acids, including omega-3, 6, 7, and 9, which boost immune response.

Also available in soft gels.

Vibrant Health Green Vibrance Matcha Tea 25 billion probiotics are expertly paired with plant-based superfoods, including holy basil, goji berries, astragalus, wheatgrass, and more.

WEIGHT LO S

S

Nature’s Plus Keto Living Sugar Control This sugar control supplement is the perfect Keto diet partner with a base blend of organic whole foods and berberine.

PlantFusion Complete Lean Prebiotic fibers, digestive enzymes, and pea protein are more effective at curbing hunger and breaking down carbs for weight loss.

Redd Remedies Crave Stop Manage sugar cravings and make better diet choices with a blend of natural polyphenols, chromium, ginseng, and amla berry.

WOMEN’S HE

A LT H

Jarrow Formulas Jarro-Dophilus Women This female-focused vaginal probiotic contains four clinically documented strains found in the body to lower vaginal pH.

BioMed Health Femi-Yin Eight whole herbs are balanced and formulated to reduce symptoms of female hormone changes, including hot flashes and mood swings.

Bio-Kult Pro-Cyan Promote urinary tract health and reduce uncomfortable UTI symptoms with targeted probiotic strains, vitamin A, and pure cranberry extract.

• NOVEMBER 2018

10/1/18 4:49 PM

It’s time to focus on eye health.

Get Macula 30+ Right ingredients, right ratios Introducing Macula 30+, the latest in eye health care; formulated by one of the world’s leading research scientists in eye health nutrition to help maintain normal macular density and promote macular health as you age.* A healthy macula is a critical part of the eye for vision throughout life. It is constantly under stress, and as we age, many people develop significant problems that impact their vision. This formula provides the right nutrients in the right ratios to not only fortify the macula but also to support healthy visual performance, which includes the ability to see in low light and the ability to recover from glare.*

Quantum Health now offers a complete line of vision supplements that support eye health at any age.

Digital Blue helps filter digital blue light and helps optimize visual performance.* SEE Lutein+ provides nutritional support for healthy eyes.*

Learn more at QuantumHealth.com/macula30

Every purchase helps prevent childhood blindness. * 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.

© 2018 Quantum Health

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Holiday

Pre-Detox

14 ways to cleanse and de-bloat before the holiday madness sets in—and just in time for those family photos By Lisa Turner

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hat little space between leftover Halloween candy and Thanksgiving stuffing and gravy offers an opportunity to support your gut, balance your body, and get your system ready for the next onslaught.

Two weeks before the holiday, get prepared: detox (before you retox) with these 14 tips.

1

Rethink caffeine.

Caffeine is a powerful diuretic that can burden the liver and tax the adrenals. Try a morning brew that enhances immune function, clears toxins, and hydrates cells: Simmer sliced ginger root in hot water, then add turmeric and lemon juice for their anti-inflammatory and liver-supportive effects. Or swap coffee for tea (or at least one cup of coffee for a cup of tea). It’s lower in caffeine and rich in protective polyphenols.

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Boost your bugs. Get your gut ready for heavy holiday meals with a daily dose of probiotics. Bolstering your microbiome in advance can protect against indigestion, heartburn, and constipation, and studies show that beneficial bacteria impact mood and energy, support the body’s ability to detoxify itself, and may help control appetite. Focus on probioticrich foods such as kefir, kimchi, tempeh, and yogurt. And take a high-quality supplement. Look for fermented forms that also include prebiotics and postbiotics— healing compounds that enhance immune function and reduce gut inflammation.

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Up your fiber. Ample fiber

from vegetables, fruits, seeds, and legumes keeps your colon moving right along and helps sweep toxins from the body. Toss kidney beans and shredded Brussels sprouts into salads; snack on raspberries or blackberries; add broccoli and acorn squash to soups; or have a baked sweet potato with coconut oil for breakfast.

4

Hydrate all day. Water is crucial

for transporting nutrients and removing wastes. You need more than you think: divide your weight by two to find the number of ounces of water you should be drinking every day. Keep a (not plastic) bottle of filtered water in your car and on your desk for constant hydration. Lace it with cranberry juice to stimulate your liver and prevent an accumulation of bacteria in your bladder.

Or make a weak green tea to sip all day long. It’s rich in antioxidants and can help you gently kick your coffee habit.

5

Stretch your body. Amp up circulation and boost your digestive organs and lymphatic system with deep stretching. Yin Yoga focuses on long, luxurious stretches that stimulate the meridians— energy pathways in the body—and reduce stress. The stretches and twists in any form of yoga massage internal organs and enhance lymph function. And studies show that yogic meditation practices lower stress and reduce inflammation.

6

Banish bloating. Focus on foods that

reduce belly bloat and aid in detox: Grapefruit helps reduce appetite and stimulates metabolism. It contains nootkatone, a compound that’s been shown to reduce abdominal fat.

Asparagus contains asparagine, an amino acid that helps reduce water retention.

High-water foods, such as celery, cucumber, melon, and tomatoes, hydrate the body and promote cleansing. Toss them into salads or add them to your morning smoothie.

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Brush it off. Dry brushing stimulates the lymphatic system, helps move water through the body, and encourages the elimination of toxins from the skin.

Right before you shower, use a soft-bristled brush to lightly brush your body; start with fingers and toes, and move toward your heart for 3–5 minutes. Follow with a shower, alternating very warm and cold water—30 seconds each—to further boost circulation and move lymph. Or take a warm Epsom salt bath to further encourage toxin removal.

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Stock up on detox herbs. Keep a variety of herbs that support liver, kidney, and gut health on hand, and work them into your daily routine. Red clover and parsley are thought to help carry waste out of the bloodstream; nettles support kidney and liver function; burdock has antimicrobial activities and works as a gentle diuretic; and milk thistle protects the liver and helps remove toxins and metabolic waste. Look for single herbs in capsules, tinctures, or teas, or combination formulas that support overall detox.

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Sweat it out. Sweating escorts toxins from the body through the skin. Try a sauna or steam room, or move your body: vigorous physical activity encourages perspiration and stimulates movement of lymphatic fluid (plus, it helps burn fat, the primary storehouse for toxins). Snowshoeing, cross-country skiing, or even a long hike through the wintry woods can help detox the body and clear the mind.

10

Upgrade breakfast smoothies.

Ease up on the sugary fruits in your morning blender, and try a smoothie based on detoxifying vegetables. Try spinach, kale, celery, beets, carrots, and cucumber. They’re all rich in fiber and antioxidants that support cells during the detox process and fight inflammation.

Add a handful of ground chia or flax seeds for extra fiber.

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Destress, in advance. Detox your nervous system before the festivities with adaptogenic herbs that support the body’s natural stress-management systems.

Ashwagandha has been shown to decrease stress and anxiety by as much as 57 percent.

Rhodiola, schisandra, holy basil, and maca are other good choices. Take them as capsules or teas, or add a dropperful of tincture to your morning smoothie.

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Supersize your salads. Make one meal per day a big bowl of raw vegetables; they’re high in fiber and loaded with antioxidants, enzymes, and

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compounds that enhance detoxification.

Focus on bitter greens such as dandelion, watercress, chicory, and endive to support liver function. Add crucifers such as cabbage, kale, arugula, Brussels sprouts, and radishes; they’re rich in cancer-preventive glucosinolates that help remove toxic substances from the body. Sprinkle on pumpkin seeds and hemp seeds for fiber and healthy fats. And dress your salad with a detoxifying blend of apple cider vinegar, cayenne pepper, olive oil, and garlic.

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Stock up on sleep. Deep, restful

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Clean up your act. Household

sleep is crucial for liver function and gut health, and chronic lack of sleep is linked with weight gain and increased risk of diabetes and heart disease. A recent study also suggests that sleep clears the brain of damaging molecules associated with neurodegeneration. If you’re tossing and turning at night, natural sleep aids can help. Try melatonin, passionflower, valerian, L-theanine, tryptophan, or magnesium.

cleaners, fabric softeners, scented candles, air fresheners, fragrances, and lotions may contain parabens, DEA, phthalates, and other toxic endocrine disruptors—compounds that interfere with the normal functioning of the endocrine system and increase the risk of certain cancers. Toss your conventional cleaners and personal care products, and look for plant-based natural versions scented with pure essential oils.

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Visit florahealth.com/floradix 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.*

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

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KETO THANKSGIVING PHOTOGRAPHY: PORNCHAI MITTONGTARE | FOOD STYLING: CLAIRE STANCER | PROP STYLIST: ROBIN TURK

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of currency in ancient Rome.

Try these easy, keto-friendly sides and desserts—just add turkey for a full Thanksgiving feast By Lisa Turner

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hanksgiving’s tough on a keto diet: dinner rolls, dessert, and flour-thickened gravies are out of the question, and even some sides that rely on breadcrumb toppings or starchy vegetables are off limits.

But with a few crafty swaps, you can make a low-carb meal that satisfies even the most restrictive diet.

Short for “ketogenic,” the keto diet is a low-carb, moderate-protein, high-fat diet designed to put the body into ketosis—a metabolic state in which the liver produces compounds called ketones, which the body uses instead of sugar for energy. On most keto plans, carbs are restricted to 10 percent of daily calories, proteins make up 20 percent, and the remaining 70 percent comes from fats.

What does that mean for your Thanksgiving table? Low-carb vegetables, grain-free swaps, and lots (and lots) of butter and cream.

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Garlicky Mashed “Potatoes” Serves 6

Keto-friendly cauliflower stands in for potatoes in this creamy, indulgent dish; barely cooked garlic adds a robust, pungent flavor. Top with Mushroom-Shallot Gravy, or stir in red pepper flakes or grated Parmesan cheese just before serving.

2 medium heads cauliflower ½ cup chicken stock 6 large garlic cloves, chopped ¼ cup heavy whipping cream 3 Tbs. butter 2 Tbs. minced chives

1. Remove cores from cauliflower, trim ends from core, and chop core into

small pieces. Chop florets into small pieces. Transfer to medium pot, and add chicken stock. Cover, and cook on medium until soft, 10–12 minutes.

Stock should be mostly evaporated.

2. Add garlic cloves, cream, and butter, and cook 2 minutes longer, until mixture is hot and butter is melted. Mash mixture with potato masher, or transfer to a food processor and pulse to mix. Season to taste with salt and pepper.

3. Transfer to a serving dish and garnish with chives. Serve immediately.

Per Serving: 140 cal; 5g prot; 10g total fat (6g sat fat); 11g carb; 25mg chol; 140mg sod; 4g fiber; 4g sugar

Mushroom-Shallot Gravy Serves 6

This flour-free gravy uses xanthan gum for a thick, creamy texture; you’ll find it in the baking aisle of most natural grocery stores. For an earthier flavor, use dried or fresh porcinis, shiitakes, morels, or other wild mushrooms for all or part of the crimini mushrooms. ¼ cup butter 1½ cups diced crimini or portobello mushrooms 2 shallots, diced (about ¼ cup) 1½ cups chicken or beef stock ½ cup heavy whipping cream 1 tsp. xanthan gum

1. Melt butter in medium, heavy saucepan over medium heat. Add mushrooms and shallots, and cook until soft, about 5 minutes.

2. Stir in stock and whipping cream. Bring to a boil, reduce heat, and simmer 10 minutes, until mixture is thickened.

Sprinkle xanthan gum over top, and whisk well. Simmer 8–10 minutes more, until mixture is thick and creamy. Season to taste with salt and pepper, and serve immediately.

Per Serving: 160 cal; 3g prot; 15g total fat (9g sat fat); 3g carb; 45mg chol; 190mg sod; 0g fiber; 1g sugar

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Crispy Brussels Sprouts and Bacon with Hazelnuts Serves 6

The trick to keeping sprouts crispy: give them plenty of room on the pan.

Overlapping causes them to steam, not crisp, and will yield soggy sprouts. This dish is easy to do as a meat-free side; just swap in vegan bacon substitute.

4 slices bacon, chopped 2 Tbs. olive oil 1½ lbs. Brussels sprouts ½ cup chopped hazelnuts

1. Preheat oven to 450°F. Fry bacon in large skillet 3–5 minutes, until crispy.

Using slotted spoon, transfer to paper towels to drain. Add olive oil to skillet, remove from heat, and set aside.

2. Trim ends from Brussels sprouts, and thinly slice crosswise, about ¼-inch thick. Add Brussels sprouts to skillet, and toss to mix with bacon fat. Sprinkle with salt and pepper.

3. Transfer Brussels sprouts to two large sheet trays. (Don’t let sprouts overlap, or they won’t crisp.) Roast 10 minutes, rotate pans, and continue roasting 7 minutes more, or until sprouts are crispy.

4. While sprouts are roasting, return skillet to stove, add hazelnuts, and toast over medium heat, tossing frequently, until hazelnuts are lightly browned. Remove from skillet, and let cool.

5. To serve, transfer cooked sprouts to a large platter or shallow bowl. Crumble bacon over top, add hazelnuts, and toss to mix. Season to taste with salt and pepper, and serve immediately.

Per Serving: 230 cal; 8g prot; 18g total fat (3.5g sat fat); 12g carb; 10mg chol; 150mg sod; 5g fiber; 3g sugar

10 Easy Keto Treats Try these easy, keto-friendly snacks and appetizers to get you through busy holidays (and surprise guests).

BEEF JERKY. Stand them up in rocks glasses, use them instead of crackers with keto-friendly dips, or serve on a cheese platter.

EGGS. Boil and halve them, then mash

the yolks with avocado, smoked paprika, and MCT oil.

COCONUT CHIPS. Serve as-is instead of

chips, or toss with roasted nuts and seeds for a more interesting app.

OLIVES. Toss them with whole garlic

cloves, red pepper flakes, minced rosemary, and olive oil, and roast.

NUT BUTTER. Go retro: stuff celery stalks

with a variety of nut and seed butters, and top with roasted hazelnuts instead of raisins.

CHEESE. Serve as-is, or dip cheese cubes

in a batter of eggs and almond flour, and bake until crispy.

SACHA INCHI SEEDS. Instead of peanuts: fry them in coconut oil, toss with coarse black pepper and sea salt, and serve warm.

SARDINES. Broil them with lemons and garlic, or mash with minced onions, cucumbers, and parsley, and spread on cucumber slices.

CHOCOLATE. Look for stevia-sweetened bars (such as Lily’s Chocolate), then break into chunks and serve as-is; or melt them, toss with nuts and seeds, let cool, and break into bark.

NUTS AND SEEDS. Mix a wide variety,

including pistachios, Brazil nuts, macadamias, and other interesting selections; toss with olive oil and garlic salt, and roast until golden.

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• NOVEMBER 2018

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Spinach au Gratin Serves 6

Low-carb spinach gets a creamy, indulgent take in this keto-friendly version of traditional spinach au gratin. We used cream cheese, not flour, to thicken the sauce, and topped it with chopped almonds instead of bread crumbs. Or use keto-friendly bread as the topping. ¼ cup butter, divided 1 cup finely chopped almonds 4 oz. shredded asiago cheese 2 Tbs. olive oil 1 small yellow onion, chopped small 2 lbs. spinach leaves, coarsely chopped ½ cup heavy cream ½ cup softened cream cheese ¼ tsp. white pepper ⅛ tsp. nutmeg

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1. Preheat oven to 375°F. Butter a 9x9 glass baking dish with 1 Tbs. butter, and set aside.

2. Melt remaining butter over medium heat in large skillet. Add chopped almonds, and toss to coat with butter. Transfer to shallow bowl, and stir in cheese.

3. Add olive oil to skillet, and sauté onions 3 minutes. Add spinach in batches, stirring to mix with oil and adding more spinach as it wilts. Cover, and cook 1–2 minutes, until just wilted. Remove from heat, and transfer to prepared baking dish.

4. In heavy saucepan, combine cream and cream cheese, and cook over medium heat, stirring frequently, until smooth.

Add white pepper and nutmeg, and season to taste with salt.

5. Pour mixture over spinach, stirring once, and sprinkle almond and cheese mixture on top. Bake 15 minutes, until mixture is bubbly and top is golden. Serve immediately.

Per Serving: 450 cal; 14g prot; 40g total fat (18g sat fat); 12g carb; 80mg chol; 430mg sod; 5g fiber; 3g sugar

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Pecan Pie Mini Cheesecakes Serves 6

Using a silicon muffin tin makes these mini cheesecakes easy to remove from the pan; or use a regular muffin pan and liberally coat the sides with coconut oil. This recipe uses erythritol, a keto-friendly sweetener, instead of sugar; you can also use xylitol. Make this dessert the night before the big event, and remove from pan just before serving.

evenly between cups of a 6-cup muffin tin. Bake 5 minutes, until just golden.

Remove from oven, and set aside.

2. While crusts bake, combine cream cheese, eggs, vanilla, and remaining erythritol in a standing mixer or large bowl. Beat in standing mixer or with an electric hand mixer until creamy and smooth, about 5 minutes.

1 cup pecans ¼ cup melted butter or coconut oil ¼ cup plus 1 Tbs. erythritol Pinch of salt 4 oz. softened cream cheese 2 eggs 1 tsp. vanilla extract 12 toasted pecan halves

3. Pour cheesecake mixture over crust in

1. Preheat oven to 350°F. Process pecans in

4. To serve, remove muffins from tin, divide

food processor until very fine, about the texture of cornmeal. With food processor running, drizzle in butter, and add ¼ cup erythritol and salt. Divide pecan crust

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muffin cups. Bake 15 minutes; mixture will look soft, but will firm up with cooling.

Remove from oven and let cool briefly.

Gently press one or two pecan halves into top of each cheesecake. Refrigerate pan at least 4 hours, or overnight. among individual plates, and serve immediately.

Per Serving: 310 cal; 5g prot; 31g total fat (11g sat fat); 14g carb; 100mg chol; 170mg sod; 2g fiber; 2g sugar

• NOVEMBER 2018

*These statem

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asktheNUTRITIONIST/

ANSWERS TO YOUR FOOD QUESTIONS

Can Magnesium Help You During the Holidays?

To better cope with stress, most of us can benefit from supplementing with this essential mineral throughout the year, but perhaps especially during the supercharged holiday season /// BY MELISSA DIANE SMITH

: With parties, special events, shopping for gifts, buying food, cooking, and traveling to visit

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: melissadianesmith.com and againstthegrainnutrition.com.

family out of town, I tend to overdo it and become anxiety-ridden, irritable, stressed out, fatigued, and sometimes downright depressed during the holidays. Is there a supplement you could recommend to take the edge off and help me feel more relaxed and balanced?

—Julianne S., Chicago

a:

If I had to pick one supplement to help manage stress, it would be magnesium. First of all, magnesium is an essential dietary mineral that nearly half of all Americans—and by some estimates up to 80 percent—don’t get enough of from their diets. And magnesium is so good at managing anxiety and stress that it’s sometimes been called a natural “chill pill.”

Furthermore, magnesium is sequestered and wasted via the urine in times of stress.

That means you need more during stressful times. Stress can cause magnesium depletion, and a lack of magnesium magnifies stress. It’s important to understand that

stress comes in many different forms— from physical to mental to emotional to environmental. So, having an airplane flight delayed when you haven’t had much sleep, going too long without food when you’re out holiday shopping, being exposed to environmental toxins, or drinking alcohol and trudging through a snowstorm all spell extra stress that increases the need for more magnesium.

Magnesium seems to act on many levels to improve the body’s response to stress and help reduce or eliminate its adverse effects. The mineral has been shown to control the activity of the

TOPICAL RELIEF FOR SORE MUSCLES

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Do you get sore, tight muscles when you shop until you drop or when you carry heavy bags while traveling? Pills and powders that you take internally can help. But, for more immediate relief, you may prefer these external ways of getting magnesium directly on your sore spots.

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TAKE EPSOM SALTS BATHS. Add sev-

eral cups of Epsom salts (magnesium sulfate) into a warm tub of water and enjoy a good long soak to soothe achy muscles.

* TRY TOPICAL MAGNESIUM OILS OR

SPRAYS. These products allow you

to deliver magnesium directly to sore muscles to help the muscles relax. Some people use them as an alternative way to get magnesium into the body while bypassing the digestive system.

Swiss chard is one of the best food sources of magnesium.

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asktheNUTRITIONIST hypothalamic–pituitary–adrenal (HPA) axis, which is considered to be the main stress response system.

In The Magnesium Miracle, author Carolyn Dean, MD, ND, explains that when you are under stress, your body creates stress hormones, causing a cascade of physical effects, all of which consume magnesium. If the stress continues and you don’t rest or replace your magnesium between stressful episodes, your magnesium stores become depleted. Then when you are faced with the next stressor, your stress hormones—adrenaline and cortisol—cannot activate your magnesium reserves, which calm those hormones’ effects. Without the calming effects provided by sufficient magnesium, adrenaline revs up your heart rate, elevates your blood pressure, and tenses your muscles in a fight-or-flight reaction.

Magnesium & Anxiety and Stress

CASE STUDY ON MAGNESIUM & ANXIETY I’ve personally seen magnesium make dramatic improvements in people’s lives. Take, for example, a 58-year-old client of mine named Hugh. With a physically demanding and psychologically stressful job, Hugh was often very anxious, and his neck and shoulder muscles were extremely tight. Both of these conditions made it difficult for him to fall asleep at night. (It’s worth noting that all of these are common symptoms of magnesium deficiency.)

I recommended that he take magnesium supplements—and the results were amazing.

Within 10 minutes of taking his first supplement, he felt calmer, and he experienced dramatically looser neck and shoulder muscles. He’d previously been very nervous going out in social situations, but once he started taking magnesium, he found himself more relaxed and able to loosen up and have fun when going out. He told me he found it easier to cope with many different kinds of stress. And with the better resistance to stress and more relaxed muscles, he was finally able to get a good night’s sleep.

Serotonin, the “feel-good,” mood-boosting brain chemical, depends on magnesium for its production and function. One study found that supplemental magnesium provided significant relief from general depression and major depressive disorder quickly, often within one week. In another, subjects who took supplemental magnesium experienced an improvement in symptoms of depression and anxiety after just two weeks.

The correlation between magnesium and anxiety is so strong that researchers can actually intentionally induce anxiety in lab animals by depriving them of magnesium. After studying the effects of magnesium for decades, Dean believes that to put an end to anxiety, you must boost your magnesium level.

One of the most common You’re Probably Not Getting signs of magnesium deficiency Enough from Food is muscle tightness and Since the body can’t make cramping. Tight muscles magnesium, we need to get make you feel tense, and the mineral from food and/ One of the most common signs of magnesium is a natural or supplements. Good food magnesium deficiency muscle relaxant. It’s also sources include dark leafy is muscle tightness essential for nervous system greens such as Swiss chard and cramping. regulation, and it is one and spinach; seaweeds; seeds of the few nutrients known such as pumpkin, sesame, and to increase brain plasticity. Your flax; legumes; and nuts such as brain’s ability to heal itself, create almonds and cashews. But medical research new brain cells, and make new neural has shown that Americans consistently connections throughout life is known struggle to get the recommended amounts as brain plasticity, or neuroplasticity. of 310–420 mg per day. In addition to Increasing brain plasticity can help you dietary shortages and overactive stress rewire your anxious brain. hormones, taking too much calcium can also cause magnesium deficiencies.

Magnesium & Depression People who are particularly at risk for Depression often goes hand in hand with low magnesium levels include the elderly, anxiety, and magnesium is a safe, effective, those who regularly drink alcohol, and and low-cost option for treating depression. those with gastrointestinal issues.

Did You Know?

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How Much to Take, Which Forms to Use Most multivitamins contain less than 100 mg of magnesium, so adding a separate magnesium supplement is the best way to ensure adequate intake of this vital mineral. Start slowly, with 150–300 mg a day. But if you exercise heavily, are under a lot of stress, or have health conditions associated with magnesium deficiency (ranging from high blood pressure to metabolic syndrome to depression), you may need considerably more.

You can take capsules, tablets, or powders (that you can mix into beverages). Pay attention to the type of magnesium used in a formula—some brands are buffered with a cheap form of the mineral such as oxide.

Magnesium citrate is the most commonly used form in supplements. Additional bioavailable forms include glycinate or bisglycinate, malate, taurate, orotate, and threonate. “Chelated” magnesium means the mineral has been combined with an amino acid, rendering it easier to absorb.

Magnesium supplementation is incredibly safe. If you end up taking too much, the main side effect is loose stools. You can easily solve that problem by taking less of the supplement or sometimes by switching to a different form of magnesium.

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

• NOVEMBER 2018

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CHH 2

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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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eating4HEALTH/

FOODS & ME ALS THAT HE AL

Dry Skin SOS

Seven foods to keep skin soft, supple, and wrinkle-free all winter long ///BY LISA TURNER Cold, dry weather and indoor heat wreak havoc on skin—plus, you’re less likely to be vigilant with sunscreen in the winter, meaning skin’s more vulnerable to sun damage. This winter, fill your plate with seven seasonal foods that not only prevent dryness, but also heal sun damage, reduce wrinkles, and lessen the signs of aging.

Olives are a great source of healthy fats that help improve skin health and protect against damage. They’re also rich in squalene, the skin’s most important protective lipid, as well as antioxidants such as oleuropein that slow the overall aging process, improve skin conditions, and prevent UV damage.

Try this: Roast olives with olive oil, red pepper flakes, fennel seeds, and garlic until hot for an easy winter appetizer; toss chopped green and black olives with shredded radicchio, endive, and shaved cheese; purée black olives, dried figs, minced rosemary, and goat cheese for a creamy tapenade.

Walnuts are rich in omega-3 fats that relieve dry skin and protect against psoriasis, a condition marked by itchy, scaly, red skin. Walnuts also contain linoleic acid, which helps strengthen the skin, promote moisture, and reduce scaly, dry skin. Walnuts are rich in vitamin E to keep skin soft, protect against sun damage, and inhibit the breakdown of collagen. Try this: Purée walnut butter, roasted red peppers, and sundried tomatoes for a robust dip; process chickpeas, walnuts, onions, garlic, and oregano in a food processor, and form into patties for meatless burgers; toss roasted beets,

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fennel root, and parsnips with walnut oil and toasted walnuts.

Pomegranates are high in polyphenols, antioxidants that increase blood flow, fight inflammation, and protect the skin from oxidative damage. Ellagic acid, a type of polyphenol in pomegranates, also reduces brown spots and signs of aging and inhibits collagen breakdown to keep skin supple and firm. Try this: Make a simple, skinhealing vinaigrette with pomegranate molasses, red wine vinegar, shallots, and olive oil; sauté escarole, kale, and onions in coconut oil, and top with pomegranate seeds and pistachios; cook cranberries in pomegranate juice and orange juice until tender, then stir in pomegranate seeds for an updated take on cranberry sauce.

Collards and other greens are rich in chlorophyll, shown to enhance collagen synthesis, improve wrinkles, and protect against oxidative damage. Studies also show that a higher intake of green vegetables is linked with increased skin elasticity.

Like sweet potatoes and citrus, collards are high in skin-healing beta carotene and vitamin C. Other good winter greens include kale, chard, rapini, and escarole.

Try this: Sauté shredded collard greens, garlic, shallots, and red pepper flakes in coconut oil and top with toasted walnuts; steam collard green leaves and roll around a filling of red lentils cooked with coconut milk, cumin, and minced cilantro; coarsely chop collard greens, toss with olive oil and garlic salt, and roast until crispy.

Pink grapefruit is high in lycopene, which helps protect cells against oxidative damage and keeps skin healthy and strong. It’s also loaded with vitamin C to promote the production of collagen, the main structural protein in skin, improve elasticity, enhance skin strength, and reduce wrinkles and dryness. Other winter fruits high in vitamin C include tangerines, oranges, kumquats, and kiwi. Try this: Toss grapefruit segments with shredded chicory, sliced avocado, and a kumquatolive oil vinaigrette; mix fresh pink grapefruit juice and lime juice with sparkling water, and sweeten with honey or stevia for a refreshing cocktail; combine pink grapefruit segments with minced red onions, red bell peppers, serrano peppers, and lime juice for a fresh, fruity salsa.

Coconut is rich in healthy fats, and studies show that higher intakes of dietary fat are significantly associated with increased skin elasticity and reduced wrinkling. Coconut oil is also packed with squalene, a compound that hydrates and softens skin, reduces inflammation, and protects against oxidative damage. Other studies show that it also protects against atopic dermatitis, a condition that causes dry, red, and itchy skin.

Try this: Toss whole coconut chips with melted coconut oil, salt, and coconut sugar, and bake until golden and crispy; mash roasted garlic cloves with coconut oil, cumin, and curry powder, and use as a savory spread; combine shredded coconut with almond flour, coconut oil, lime juice, and honey, form into balls, and bake until golden.

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eating4HEALTH/

FOODS & ME ALS THAT HE AL

Makes about 1 ½ cups (24 1 Tbs. servings)

This easy, vegan pate is packed with skinhealing nutrients and healthy fats, and makes an easy party appetizer. If you don’t have time to soak the walnuts, substitute walnut butter.

Vary the herbs if you like; basil and thyme work well instead of rosemary; or add crushed red pepper flakes for a little spiciness. Serve with crackers or thinly sliced cucumber rounds. ⅓ cup plus 2 Tbs. walnuts ¾ cup pitted Kalamata or black Cerignola olives 2 Tbs. melted coconut oil 2 tsp. chopped fresh rosemary leaves, divided 1 garlic cloves, minced ¼ tsp. black pepper Coarse sea salt for garnish, optional

Sweet potatoes.

The deep orange color comes from beta carotene, a powerful antioxidant that’s converted by the body to vitamin A, crucial in increasing skin cell turnover and decreasing dry, flaky skin. Beta carotene and vitamin A also protect

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1. Combine ⅓ cup walnuts with water to cover by 2 inches. Let soak 4 hours or overnight. Drain, rinse, and pat dry.

2. Combine walnuts, olives, coconut oil, 1

tsp. chopped rosemary, garlic, and black pepper in food processor. Process until blended, but still coarse.

3. Line one large or two small ramekins with plastic wrap (or coat ramekin with coconut oil). Transfer mixture to ramekin, and pack down tightly. Refrigerate 3–4 hours.

4. To serve, turn ramekin over onto one

or two small serving dishes. Remove ramekin and plastic wrap (if you skipped the plastic wrap, run a butter knife around the edges of ramekin before turning onto plates). Garnish with remaining walnuts, rosemary, and coarse sea salt if using, and serve.

Per serving: 30 cal; 0g prot; 3g total fat

(1 sat fat); 1g carb; 0mg chol; 30mg sod; 0g fiber; 0g sugar

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

Walnut and Black Olive Pate

against sun damage, boost elasticity, reduce wrinkles, and promote collagen production. Pumpkins, carrots, and winter squash are other good sources of beta carotene. Try this: Halve baked sweet potatoes, scoop out flesh, and mash with garlic, minced rosemary, olive oil, and grated sharp cheese, then stuff potatoes and broil until

golden; top sweet potato chips with black beans, salsa, avocado cubes, and shredded cheese, and bake until cheese is melted; toss cooked sweet potato cubes with quinoa, baby spinach, chickpeas, and olive oil.

Lisa Turner is a chef, food writer, product developer, and nutrition coach in Boulder, Colo. She has more than 20 years of experience in researching and writing about nourishing foods, and coaching people toward healthier eating habits. Find her at lisaturnercooks.com.

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

cookwithSUPPLEMENTS/

E A SY WAYS TO BOOST YOUR NUTRITION

On the Menu: Chia Seeds Omega-packed chia seeds add crunch and texture to these buttery crackers— perfect for your Thanksgiving table or other holiday get-togethers 1. Preheat oven to 350°F. Line half-sheet

tray with parchment paper. Sift flours, baking powder, and salt in mediumsized bowl. Whisk to combine. Add chia seeds and sesame seeds. Cut coconut oil into flour mixture until it is crumbly and r’s pick coated in flour. (Crumbles should be o t i d e like coarse bread crumbs.) Pour in soy milk, and gently mix with rubber spatula until just combined, being careful to not overmix.

Makes about 12 biscuits Recipe by Alexandra Borgia, a chef instructor at the New York City-based Natural Gourmet Institute.

Learn more at naturalgourmetinstitute.com.

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1 cup whole wheat pastry flour 1 cup unbleached white all-purpose flour 1 Tbs. baking powder ¾ tsp. sea salt ¾ cup chia seeds ¼ cup sesame seeds 7 Tbs. coconut oil, chilled ¾ cup organic soy milk

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2. Transfer dough to lightly floured table

and gently roll out to shape of rectangle, about ¼-inch thick. With long edge facing you, fold in both ends to meet in middle. Fold dough forward in half, and very gently roll together to ¾ inch.

3. Cut biscuits with lightly floured cookie

cutter or sharp knife, and transfer to sheet tray. Bake 6 minutes, and rotate pan in oven to ensure even browning.

Continue baking another 10 minutes, or until golden brown on top and slightly firm to touch. Transfer to rack, and cool.

Per serving: 230 cal; 5g prot; 13g total fat (7g sat fat); 23g carb; 0mg chol; 470mg sod; 5g fiber; 1g sugar

Did You Know?

You can bake and

microwave with chia seeds; however, avoid frying them.

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

Chia & Sesame Seed Biscuits

• NOVEMBER 2018

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

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healthyDISH/

RECIPE MAKEOVERS FULL OF MODERN FL AVOR

Cranberry Slaw Freshen up your Thanksgiving fare with this light and fruity raw slaw /// BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC

FEATURED INGREDIENT:

Cabbage

Zippy Cranberry Slaw Serves 8

¾ cup plain organic Greek yogurt 2 Tbs. organic mayonnaise (or substitute more yogurt) 2 Tbs. country Dijon mustard (seeded) 1 Tbs. prepared horseradish, or to taste 2 tsp. pure maple syrup 1 medium green apple, grated 1 16-oz. bag prepared classic slaw mix 2 scant cups shredded red cabbage 1 medium carrot, grated 1 medium celery stalk, thinly sliced Sea salt and cracked black pepper, to taste ½ cup juice-sweetened dried cranberries Minced chives, optional to garnish

In the world of vegetables, the Brassica family is true royalty. And the reigning king of the brood—which includes broccoli, cauliflower, bok choy, Brussels sprouts, and chard—is the cabbage. It’s probably the most potent vegetable in the world from the point of view of nutritional benefits and cancer-fighting ability.

1. In bottom of a large serving bowl, Cabbage first came to the attention of nutritional researchers after they observed that combine yogurt, mayonnaise, mustard, women living in Eastern European countries surrounding Poland and Russia were much horseradish, and maple syrup, and less likely to develop breast cancer than American women. When their diets were analyzed, whisk until thoroughly combined and they revealed a very high intake of cabbage, and when the cabbage itself was analyzed, smooth. Taste, and add more horseradish, researchers zeroed in on plant chemicals known as indoles as being the most likely ingredient if desired. responsible for the lower cancer rates.

Years of research have now demonstrated that these indoles alter estrogen metabolism 2. Fold in the prepared apple. Add slaw in a favorable way, one that is likely to reduce the risk of cancer. Other phytochemicals mix, red cabbage, carrot, and celery. found in cabbage that pack an anticancer wallop include dithiolethiones, isothiocyanates, Season lightly with salt and cracked and—especially—sulforaphane, which increases the production of certain enzymes that pepper, add cranberries, and toss gently can “disarm” damaging free radicals and help fight carcinogens. until slaw is well coated. Garnish with Red or purple cabbage is also a source of anthocyanins, antioxidant-rich pigment chives, if using, and serve. molecules that make blueberries blue and red cabbage red. Their ability to fight free radicals makes them powerful weapons against cardiovascular disease. Anthocyanins are also Per serving: 120 cal; 3g prot; 3g total fat known for their anti-inflammatory effects, which can help dampen allergic reactions and (0g sat fat); 19g carb; 5mg chol; 160mg sod; 3g fiber; 14g sugar help protect against inflammation-related connective tissue and blood vessel wall damage.

Cabbage is a darn good source of everyday vitamins and minerals too. It contains calcium, magnesium, potassium, vitamin C, NOTES FROM THE CLEAN FOOD COACH vitamin K, beta-carotene, and even a little If you need to save time, you can use 2 12-oz. bags of prepared slaw mix, such as 1 of the eye-healthy carotenoids lutein and classic white cabbage and carrot plus 1 red cabbage or broccoli slaw in place of the other zeaxanthin. One cup of the cooked stuff shredded vegetables. If you want more cranberry zing, swap out the maple syrup for a gives you almost 4 grams of fiber (one cup tablespoon or two of any cranberry sauce you’re using for the Thanksgiving meal. raw gives you 2 grams). All this in one of the lowest-calorie foods on the planet.

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

It’s always amazed me that coleslaw doesn’t have more of a reputation as a health food. After all, its primary ingredient is cabbage, one of the great superstars of the vegetable kingdom, with its rich array of indoles, cancer-fighting plant chemicals that have a positive effect on hormonal metabolism.

Sadly, the healthy aspects of most slaws are overshadowed by drippy, low-quality, industrial-grade mayonnaise. The only ingredients in “real” mayo are egg yolk, mustard, a little salt, oil, vinegar, and lemon juice, and there’s absolutely nothing unhealthy about that. But conventional mass-market mayos use crummy, cheap seed oils and add a bunch of unpronounceable chemicals and sugar, which ruin any virtue the condiment naturally possesses.

As long as you stick to organic mayo, this slaw is a regular health bonanza, featuring horseradish (a member of the Brassica family that also includes broccoli), an apple, high-protein Greek yogurt (please, please don’t use the “low” or “no” fat kind), carrots, celery, antioxidant-rich cranberries, and, of course, the star of the show, cabbage (see “featured ingredient,” below). What’s not to like? Absolutely nothing. Enjoy! —Dr. Jonny

• NOVEMBER 2018

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80yearsYOUNG/

1938–2018

Better Nutrition in the 1990s, 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: Low-carb diets. ///BY THE EDITORS OF BETTER NUTRITION Atkins Coconut Cookies Makes about 20 cookies

These crispy, light-as-air cookies are a coconut lover’s dream. Featured in a 1999 issue of Better Nutrition, this recipe is also on atkins.com.

Butter for greasing cookie sheet ½ cup soy flour ¼ cup shredded unsweetened coconut ¼ cup coarsely chopped hazelnuts 2 egg whites

2 Tbs. seltzer or soda water 8 Tbs. butter (one stick), softened 7 Tbs. sugar substitute (we like: NOW Sugarless Sugar and Xlear Lite & Sweet)

1. Preheat oven to 350°F. Generously butter cookie sheet. Combine

soy flour, coconut, hazelnuts, egg whites, seltzer, butter, and sugar substitute in bowl, and mix well.

2. Drop batter by rounded tablespoons onto prepared cookie sheet.

Bake 20 minutes, or until lightly golden. Remove from oven, and allow to cool slightly. Serve immediately, or store in an airtight container for up to one week.

Per Cookie: 80 cal; 2g prot; 7g total fat (4g sat fat); 6g carb; 15mg chol; 45mg sod; 2g fiber; 0g sugar

5

DIET & HEALTH BOOKS

THAT WERE POPULAR IN THE ’90S Dr. Atkins’ New Diet Revolution

by Robert C. Atkins, MD Prescription for Nutritional Healing

by James F. Balch, MD, and Phyllis A. Balch, CNS Protein Power by Michael Eades and Mary Dan Eades The Zone Diet by Barry Sears, PhD Spontaneous Healing by Andrew Weil, MD

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.

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

Toward the end of the 1990s, a faction of nutritionists, researchers, and doctors —most notably Robert C. Atkins, MD— started speaking out against the fat-free diets that were popular at the time. These experts maintained that fat wasn’t the problem. Instead it was simple carbohydrates made with refined flour, such as bread, pasta, cereal, and crackers.

Getting enough protein and limiting carbs became the new way to eat healthy, lose weight, and ward off cardiovascular and other diseases. Low-carb shakes, bars, chips, bread, no-sugar desserts, and other products began crowding health food store shelves. And new stores started sprouting up across the country that catered exclusively to the low-carb lifestyle.

In the years since, some of the details have changed, but the low-carb revolution is still with us, as evidenced by the current popularity of the Keto diet and similar eating plans.

• NOVEMBER 2018 10/1/18 2:34 PM

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