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©2019 Solgar, Inc.
2018
BEST OF
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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.
JACLYN SMITH’S Antiaging Tips /// Supplements that FEED YOUR GENES
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THE DOWNSIDE OF
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JANUARY 2019
| betternutrition.com
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january2019CONTENTS/
VOLUME 81 | NUMBER 1
38
Get the
inside scoop
on today’s
hottest diets—
from Keto to
Whole30 and
beyond.
Nothing says
comfort food
like a bowl of
our Hearty
Minestrone.
features
departments
30 Refresh Your Life
8
Start the new year off on a healthy
foot with nourishing superfoods,
warming herbs, soothing skincare
tips, and more.
34 6 Fruity Smoothies
In the constant struggle to get more
fruits and vegetables in our diets, we
could all use a little help. And these
delicious, nutrient-packed blender
creations are a great place to start.
38 Fab Five
We break down five of today’s
trendiest eating plans to find out
what works, what doesn’t, and
how they stack up in terms of
long-term, healthy weight loss.
16
18
TREND WATCH Is Your Multi
26 THE WISE FATBURNER
Missing Something?
The Carb-Cycling Trap
Want to live to a ripe old age? Learn
about 11 “longevity vitamins.”
Food for thought about this trendy
dietary practice.
HOT BUYS Give Yourself
28 NATURAL BEAUTY
a Health Boost
Manuka Honey for Radiant Skin
Food and supplement products that
we’re excited about this month.
This unique honey from New Zealand
offers a wealth of skin-saving benefits.
UNCOMMON HERBS Soothe Anxiety
42 ASK THE NUTRITIONIST
with Skullcap
Green Up Your New Year
This lesser-known botanical can offer
calming relief for frazzled nerves.
These powerhouse vegetables are easy
to add to your diet.
20 ASK THE NATUROPATHIC DOCTOR
Feed Your Genes
Keeping your DNA healthy might be the
key to avoiding serious diseases.
22 NATURAL REMEDY Best Gut Health
Remedies
Natural treatments for tummy troubles.
44 EATING 4 HEALTH Heal Your Liver
Keep your body’s detox pathways in
top shape with these veggies and herbs.
46 HEALTHY DISH Magnificent
Minestrone
Warm up those cold winter nights with
this hearty, healthy classic.
48 COOK WITH SUPPLEMENTS
Easy-to-Love Lemon Bars
28
Manuka honey
is the hot new
ingredient for
radiant skin.
4
• JANUARY 2019
Calorie- and sugar-free erythritol is the
star of these healthy treats.
COVER PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
46
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^At Time of Manufacture.
©2019 American Health, Inc. | 18-AH-1281
www.AmericanHealthUS.com
editor’sNOTE
YO U R G U I D E T O N AT U R A L L I V I N G
Refresh Your
Whole Life
If the holidays have left you feeling sluggish, bloated,
and maybe even a little blue (coming down from the
holiday high can do this), we have some great ways to
reinvigorate your health, body, beauty routine, and life.
And these suggestions can work for anyone.
One of my favorites is “7 Ways to Refresh Your Life” on
p. 30. Author Michele Burklund, ND, shares her top natural
techniques for winter skincare, cold and flu prevention, and
more. Trying oil cleansing, using warming herbs, and filling
up on nourishing soups and winter superfoods are just a
few of her cold-weather health secrets.
Looking for the perfect weight-loss plan to start off
your New Year? Writer Lisa Turner has the scoop on five
of today’s most popular diets, including the ketogenic diet,
Whole30, and intermittent fasting. See “Fab Five” on p. 38
to learn about what works and what doesn’t.
Read about another diet trend in “The Carb-Cycling
Trap” on p. 26 by author and radio show host Kat James.
Although currently all the rage in diet circles, carb cycling
is a questionable practice, according to James. “The idea of
planning weekly carb eating ‘cycles’ is—at least from my
decades of personal and observational experience—akin
to a self-imposed slippery slope that people consistently
regret,” she says.
There’s a lot more packed into the issue to help you feel
fantastic, from finding creative ways to eat more greens
this year to making easy fruit smoothies to enhancing your
genetic health with specific supplements and diet choices.
The New Year is the ideal time to recommit to your
health and plan positive goals for yourself. Wishing you
the very best for 2019. Happy New Year!
COMING
NEXT MONTH
Editor in Chief
Creative Director
Executive Editor
Associate Editor
Copy Editor
Beauty Editor
Contributing Editors
Nicole Brechka
Rachel Joyosa
Jerry Shaver
Elizabeth Fisher
James Naples
Sherrie Strausfogel
Vera Tweed, Helen Gray
Contributing Designer Rachel Pilvinsky
Heart Health
The latest evidence
on diet, exercise,
and nutrients may
surprise you. Plus:
How to use supplements if you take
prescription drugs.
Contributing Writers Jeannette Bessinger, CHHC,
Jonny Bowden, PhD, CNS, Kat
James, Emily A. Kane, ND, LAc,
Chris Mann, Sophie Michell, Lisa
Turner, Neil Zevnik
Production Director Patrick Sternkopf
Editorial Offices 512 Main Street, Suite 1
El Segundo, CA 90245
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Midwest Ad Manager Donna Diamond Riekenberg
818-271-8956 ddiamond@aimmedia.com
West Coast & Mountain Ad Manager Cindy Schofield
310-456-5997 cydschofield@gmail.com
Body & Spirit
Transformation
The inspiring story
of a singer who
reversed breathing
and swallowing
issues, constant
food cravings, and
other health problems by switching to
a keto-style diet.
Retail Development Group 2400 NE 65th Street, Ste. 623
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800-443-4974, ext. 702
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800-443-4974, ext. 702 jkelly@aimmedia.com
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Potatoes in
Peril
Did you know? Many
potatoes contain
GMOs. Learn how to
enjoy them safely.
Chairman & CEO Andrew W. Clurman
Senior Vice President, Treasurer, and CFO Michael Henry
Chief Innovation Officer Jonathan Dorn
Vice President, IT Nelson Saenz
Vice President, People & Places JoAnn Thomas
AIM Board Chair Efrem Zimbalist III
Get More at
betternutrition.com
nbrechka@aimmedia.com
Lentil &
Mushroom
Elixir Soup
Fortify your body
with this comforting and restorative
winter soup.
6
• JANUARY 2019
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BETTER NUTRITION, ISSN #0405-668X. Vol. 81, No. 1. Published monthly by Cruz Bay
Publishing, an Active Interest Media company. 5720 Flatiron Parkway, Boulder, CO 80301;
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trendWATCH
///BY VERA TWEED
Is Your Multi Missing Something?
Want to live a longer—and healthier—life? Make sure that you’re getting
enough of these 11 “longevity vitamins”
Traditional multivitamins are designed
to prevent deficiencies that are known
to affect our health—vitamin C to
prevent scurvy, for example. But we
need additional nutrients to prevent
premature aging and chronic disease,
according to Bruce Ames, PhD, director
of the Nutrition & Metabolism Center
at the Children’s Hospital Oakland
Research Institute and author of more
than 500 scientific articles.
“Prolonging good health while aging
is an important issue in a world with
large increases in life expectancy,” writes
Ames in the Proceedings of the National
Academy of Sciences. In addition to
the essential vitamins and minerals
commonly found in multivitamins, Ames
has identified 11 “longevity vitamins”—
other nutrients that are necessary for a
healthy, long life.
Although lack of these
nutrients won’t manifest as a
deficiency in the short term,
says Ames, it does reduce
the ability of a human
body to function well
and disease-free over the
course of a long lifespan.
8
• JANUARY 2019
11 LONGEVITY VITAMINS
The 11 nutrients identified by Ames as crucial for a long, healthy life, plus
where to find them.
PYRROLOQUINOLINE QUINONE (PQQ): Available in energy and brain formulas and in
standalone supplements, but not in multivitamins.
TAURINE: In some protein powders and standalone supplements.
LUTEIN AND ZEAXANTHIN: In eye-health formulas and standalone supplements.
LYCOPENE AND ASTAXANTHIN: In standalone supplements and carotenoid formulas.
ALPHA-CAROTENE, BETA-CAROTENE, AND BETA-CRYPTOXANTHIN: In carotenoid formulas.
ERGOTHIONEINE: Not available in supplements, this antioxidant is found chiefly in mushrooms.
QUEUINE: Found in many plant foods, as well as in milk. Queuine is also made by gut
bacteria, but is not available in supplements.
did you
know?
PQQ has been shown to
be effective at improving
brain function, but the
best results have occurred
when PQQ is combined
with CoQ10.
DON’T BLOW IT THIS SEASON.
Stock up on TheraZinc now
to give your immune system a
boost when it needs it the most.
When the seasons change, immune
challenges (and their unpleasant side effects)
can result. It’s that time of year when germs
are everywhere. Take TheraZinc this season
to help strengthen your immune system
when it needs it the most.
* 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.
© 2019 Quantum Health
Find TheraZinc at a store near you.
QuantumHealth.com
trendWATCH
CUTTING CARBS BOOSTS CALORIE BURN
Losing weight is challenging, and keeping it off is even harder. But a new study sheds light on a path to success. Researchers at the
Harvard-affiliated Boston Children’s Hospital tested three different diets for maintaining weight loss and found that restricting carbs
works best because it increases natural calorie burning and helps to control hunger.
The study enrolled 164 people, ages 18 to 65, who had recently lost 10 percent of their body weight. For the next 20 weeks, researchers
put them on one of three diets: a high (60 percent), moderate (40 percent), or low (20 percent) carbohydrate diet. All diets contained the
same number of calories.
People on the low-carb diet burned 209–278 more calories per day than those on the high-carb diet. The difference was even
greater among those with the highest insulin levels at the start of the study: up to 478 more calories per day. Hormone tests showed
that the low-carb diet also lowered levels of hunger hormones.
77%
A study of more than 25,000 American men and women, age
50 and older, has found that taking fish oil daily dramatically
reduces risk for heart attacks. Risk dropped by 77 percent
among African Americans, and 40 percent among others who ate less than 1.5
servings of fish per week.
how to get
enough exercise
It may be easier than you think to stay
fit. The latest guidelines recognize that
any amount of moderate-to-vigorous
physical activity during your day—even
a few minutes here and there—will
enhance your health. Walking to do
errands, vacuuming, dusting, climbing
stairs, or cleaning out a cluttered closet
or garage could be moderate or even
vigorous. This is how much activity it
takes to improve health:
ADULTS: 150 minutes of moderate-
to-vigorous aerobic activity per week
(which averages out to 21.5 minutes
per day), plus muscle-strengthening
movement twice a week.
AGES 6–17: 60 minutes of moderate-tovigorous activity every day.
10
• JANUARY 2019
KNITTING is as relaxing as YOGA
Knit for Peace, a British charity, surveyed
over 1,000 people who regularly knit, and
found that not only is the craft as relaxing
as yoga, but it also:
Lowers blood pressure
Reduces depression and anxiety
Distracts from pain
Reduces loneliness, when
done in a group
Reduces dementia
Increases well-being
In the Middle Ages, before machines
were invented, men did the knitting and
formed guilds (unions of the day) that
didn’t admit women. Today, more men
are knitting as a hobby.
trendWATCH
the Passion
behind the Product
Mushroom Buff
How a lifelong love affair with mushrooms led
Tero Isokauppila from the family farm to a thriving
supplement company with
a heart ///By Neil Zevnik
Portobello and porcini. Button and
brown. Chanterelle and shiitake and
maitake and morel. We’ve grown
accustomed to the profusion of mushrooms available for our gustatory
pleasure at modern farmers’ markets
and health food stores, but there’s a
whole other category of fungi that
has begun to make its way into the
consciousness and diets of the Western
world—medicinal mushrooms.
Multiple species of these adaptogenic mushrooms have been utilized for
millennia in Chinese medicine to boost
the immune system, support numerous body functions, and contribute to
energy and longevity. With names such
as lion’s mane, cordyceps, reishi, turkey
tail, and chaga, they possess the exoticism that once was attached to their
edible cousins. The challenge today is
how to easily access versions that can
be trusted in order to enjoy their myriad
health benefits.
Enter Tero Isokauppila. Growing up
on a family farm in Finland, he regularly
foraged for mushrooms with his mother
and brother, and when he got older, he
became interested in the science of
the foods he had taken for granted
back on the farm. An encounter with
cordyceps mushrooms while training
for a marathon awakened him to its
invigorating properties. But locating it
was a hassle, and its potency and safety
were questionable.
Tero Isokauppila
grew up foraging
for mushrooms
in Finland. Now
he’s taken this
lifelong passion
for fungi and
turned it into
a leading-edge
company with a
conscience.
Bold Idea Sprouts New Brew
“I knew there must an easier way to
consume functional mushrooms and
adaptogens,” he says. “So I gathered
a few of my closest friends from
university and we decided to start a
superfood company.” As simple as that,
Four Sigmatic was created.
The company started by adding effective doses of functional mushrooms to
hot cacaos and tonics. Lion’s mane went
into an elixir for focus; turkey tail and
chaga appeared in a chai latte mix for
calming comfort; cordyceps contributed
to an energizing hot cacao mix to support
stamina and endurance. These did really
well, so Isokauppila decided to introduce
mushroom extracts into America’s favorite drink—coffee—and Mushroom Coffee
was born, and it has prospered.
As with all original ideas and startups, Four Sigmatic has experienced its
share of growing pains. Aiming to be
USDA Organic, Whole30- and Paleo-
friendly, vegan, and gluten-free is challenging. In spite of production issues and
stock shortages, product setbacks and
personnel discomforts, Isokauppila and
his team kept their eyes on the goal: “Our
vision since day one has been to help
people all over the world improve their
health through simple dietary tweaks.”
And their concern for global wellbeing goes further, as Four Sigmatic joins
the ranks of companies stressing Conscious Capitalism as an urgently needed
new business model. When asked about
his approach, Isokauppila explains it this
way: “The thing I struggle with the most
is keeping the focus on being an environmentally sustainable business. It is very
important for me personally, and also
incredibly hard. We do our best to source
ingredients and packaging sustainably,
but there’s always room for improvement.”
And it’s that concern and conscientiousness and commitment that make his
passion come to life at Four Sigmatic.
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.
12
• JANUARY 2019
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trendWATCH
In the Spotlight:
Jaclyn Smith
The iconic actress, entrepreneur, and breast
cancer survivor stays balanced with mindful
work, workouts, and nutrition ///By Chris Mann
How has being married to a heart
surgeon brought balance to your diet?
Brad opened up a whole new world in
diet, because as fit and physical as he
is—he’s in excellent shape—he has high
cholesterol. And it ran in his families. So he
was basically on a Mediterranean, low-fat
diet. But he’s a believer in the fast CT scan
to see any buildup in the heart, which I
do. We’re very proactive with health. So
we eat lots of fruits and vegetables. We
do eat meat and chicken and fish, but in
a balanced way. I’m not gonna give up
hamburgers or pizza. I love them. I’m a
Texas girl. Every now and then you have
to splurge or you go cuckoo. I don’t drink,
I don’t smoke, I’ve never touched a drug.
And we do eat pretty healthy. I don’t want
hormones. I don’t want antibiotics in the
meat or chicken. I have a lot of berries in
the morning. We might eat oatmeal or
cereal with three different berries. He has
egg whites, but I have to have a regular
egg if I do it. I do a green juice at lunch
sometimes. I’m pretty aware of what goes
into my body. I’m not a big coffee drinker
with her two-year-old
granddaughter, Bea.
“There’s so much around
you and so many things
that are stimulating, but
you’ve got to do them one at a time
sometimes. It’s about balance and being
good to yourself.”
Smith finds this balance in part by
fueling her body with supplements—
including calcium and psyllium husk and
vitamins B complex, C, and D—and a diet
except in the morning. I don’t do any diet
drinks anymore. I don’t want aspartame.
How do you fit fitness into your day?
I like to work out in the morning. By the
end of the day, it’s family, it’s dinner,
it’s collecting your thoughts, reading.
I’m better and stronger at the beginning
of the day. And working out with my
trainer, I think, makes me much better.
Because you tend to say to yourself,
“Okay, I’m gonna do five (reps) instead
of 10.” And then, uh-oh, the phone’s
ringing. But when my trainer is there, the
phones are turned off and it’s devoted
attention to her. It’s important to say, this
is my turn and I’m gonna work out for
an hour, and then we can start the calls
again. And I do think that not only for
your body but your brain, you need to
work out at least three times a week as
you get older.
What keeps you young at heart?
My family is my rhyme and reason of
everything. Without them nothing means
Most known for her role in Charlie’s Angels,
Smith credits a “one-thing-at-a-time” approach
to life as a secret to happiness.
informed in part by the eating habits of
her husband of 21 years, pediatric heart
surgeon Bradley Allen.
too much. I grew up with incredible
parents and an incredible grandfather. So
I think that sense of family is life’s true
blessing. It makes you work harder. It
makes you appreciate everything more.
Balance also keeps me young at heart. My
work is something that’s really mine. And
I think it fulfills me and makes me a whole
human being. Certainly doing the Spencer
baby collection with my daughter, who
designed it, with three generations coming together—I’m about all of that.
How does staying creative contribute
to your well-being?
I think anytime you are creative, it’s
rejuvenating. Sears-Kmart gave me the
freedom to be creative with my clothing line, to have a strong point of view
that was respected. So that takes all the
burnout away. You feel good. You feel
you’re contributing. You feel, oh, wow,
this is making other people’s lives better,
not just my own. So I think certainly my
work is an integral part of feeling good
about myself.
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.
14
• JANUARY 2019
PHOTO CREDIT (FROM LEFT): ABC PHOTO ARCHIVES/GETTY IMAGES; CHARLES BUSH
More than four decades after she and her
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continues to take charge of all aspects of
her well-being. Her secret: when possible,
focusing on one thing at a time.
“There’s balance to life and I think
that’s hard to come by,” says the actress,
who at 73 now juggles her fashion and
beauty empire with the joys of playing
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GET TO KNOW BOTANIC AL S
Soothe Anxiety with Skullcap
It’s not a trendy superstar, but this workhorse of the herb world is a true
American original ///BY KARTA PURKH SINGH KHALSA, DN-C, RH
Skullcap (Scutellaria lateriflora) has a
long history of use in the herbal systems
of North America, and more recently, in
Europe. Its other common names—helmet
flower, hoodwort, and Quaker bonnet—
give you an idea what the flower looks
like. As a member of the mint family,
skullcap is found in the rich woods and
moist soils of North America—from Newfoundland to British Columbia and south
to Georgia and California. But although
it’s a mint, it has a bitter taste, and isn’t
particularly aromatic.
Skullcap has a cooling, drying energy,
and its aerial parts (leaf, stem, and
flower) have a variety of uses in herbal
medicine. The Cherokee and Iroquois
nations used skullcap tea to stimulate
delayed menstruation. The Eclectics,
the dominant herbal legacy in 1800s
America, extensively wrote about, and
copiously employed, skullcap for a wide
range of issues. It was used by 19thcentury herbalists to treat a condition
that today we might call fibromyalgia
(muscle, ligament, and tendon pain).
It was once known as “mad
dog skullcap” and was
historically used to
treat rabies.
Skullcap
Studies Are
Impressive
Did You Know?
Skullcap is a uniquely
American herb first used by
the Cherokee and Iroquois
peoples.
Today, skullcap is
best known as a
safe, reliable, mild
sedative that excels in
relieving anxiety, neuralgia,
and insomnia. It treats high
blood pressure, premenstrual
syndrome, tension headache, and
muscle spasm. Some contemporary
herbalists also use it to control BraxtonHicks contractions during late pregnancy.
18
One recent study found that rats
exhibited less anxiety after a dose of skullcap. And a double-blind, crossover human
study of 15 women and 4 men, aged 20–70
years, found that, in healthy subjects,
skullcap “demonstrated noteworthy
anxiolytic effects.” Another study in 2014
found that, in healthy people, skullcap
significantly enhanced overall mood without
a reduction in energy or cognition.
Skullcap also serves as a nerve tonic
and tissue rejuvenator, and many recent
scientific papers have found it to be
protective for nerve tissue. In addition, it
seems to have a protective effect on the
• JANUARY 2019
liver, as well as anticancer activity. These
qualities suggest that skullcap could
be effective for seizure and movement
(chorea) disorders, including a variety of
twitches, ticks, and tremors, for which it
has been used for centuries.
A study published in Phytotherapy
Research found that rodents prone to
seizures that drank water containing
skullcap extract were seizure-free, while
the control group continued to have seizures.
Skullcap’s calming action is thought
to be mainly due to its antispasmodic
constituent scutellarin, a flavonoid glycoside.
Another constituent, the flavonoid baicalin,
is known to bind to the GABAA receptor, a
sedating neural receptor sensitive to many
sedating drugs, including Valium.
How Much & What Form to Take
Skullcap is available in teas, capsules,
tablets, and tinctures. For a tea, start
with 10 grams of the dry herb. Infuse
the chopped dry leaves, strain, and drink.
Use several small doses throughout the
day for anxiety, or the entire dose at
bedtime for insomnia. In tincture form,
the equivalent dose is 8 tsp. Fresh herb
tinctures are strongly preferred.
Historically, skullcap’s effectiveness
has been enhanced when combined with
valerian, chamomile, passionflower, and
vervain, so it shows up in many combination
formulas for sleep and anxiety.
There’s not enough information on
the pharmacological activity and toxicity
of skullcap to comment on its use during
pregnancy and lactation; however, no
specific contraindications have come to
light. Modern midwives sometimes use
skullcap for insomnia, sciatica, and stress
during pregnancy.
Karta Purkh Singh Khalsa, DN-C, RH, specializes in
Ayurveda and herbalism, and has more than 40 years
of experience in holistic medicine. Visit him online at
kpkhalsa.com.
asktheNATUROPATHICdoctor/
ANSWERS TO YOUR HE ALTH QUESTIONS
Feed Your Genes
Keeping your DNA healthy is a relatively new idea, but it might
be the key to avoiding many serious diseases ///BY EMILY A. KANE, ND, LAc
: What is epigenetics and
does it have anything to do
with my health?
a:
—José V., Greenville, S.C.
The word literally means “in
addition to changes in the
genetic sequence.” One of the marvels
of evolution is that each human is very
similar, yet unique. The reason we are
unique is because one of billions of
possible sperm and one of maybe a few
thousand eggs came together to become
each of us. So, the genetic blueprint
for any given person will be a unique
jumble of maternal and paternal genes
that could mix and match in a nearly
infinite configuration. That’s how we
evolve—helpful traits get passed along
because healthier people usually bear
more healthy children, who in turn live
and thrive to reproductive age.
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.
However, there are other pressures on
our genetic code involving factors that
turn genes “on” and “off.” Our genetic code
is a tightly packed bundle protected by
a coating called histones. These can peel
back to expose bits of the genetic blueprint
in response to very specific “requests” from
chemical information delivered to the
cell, calling for the building of a certain
protein, for example. Sometimes these
chemical requests can get mixed up, and
Did You
Know?
Epigenetic processes are
natural and essential to many
functions, but if they occur
improperly, there can be
major adverse health and
behavioral effects.
20
• JANUARY 2019
the wrong gene (for example, a cancercausing gene) can get turned on, or a
repair enzyme can be made defectively.
Epigenetic processes are natural and
essential to many functions, but if they
occur improperly, there can be major
adverse health and behavioral effects.
Causes of Genetic Changes
A wide variety of illnesses, behaviors, and
other health indicators are linked with
epigenetic mechanisms, including cancers
of almost all types, as well as cognitive,
respiratory, cardiovascular, reproductive,
and autoimmune dysfunction. Known
drivers behind epigenetic processes
include heavy metals, pesticides, diesel
exhaust, tobacco smoke, flame retardants,
polycyclic aromatic hydrocarbons, hormone disruptors (especially soft plastics),
pharmaceuticals, radioactivity, viruses,
bacteria, and basic nutrients.
What can be done to reduce the
potential for epigenetic changes that
can increase risk of disease? Looking at
the list of known drivers, living a clean
life should come to mind. It’s really that
simple. Of course in an increasingly
polluted world, it’s difficult to live a
completely clean life. But doing your
very best will make a huge difference,
especially if you plan on having children
or your children want to be parents.
Start with making a commitment to
stop buying food and drink in plastic
containers. We simply must reduce the
demand for plastic, which is choking up
our detox mechanisms on a personal
and planetary level. Buy a few stainless
steel water bottles and keep them in
your car, in your gym bag, at work, and
by your bedside. Recycle your old plastic
Tupperware and invest in reusable glass
containers. Always keep cloth shopping
bags in your car, and a small compressible bag in your purse. Never take a new
plastic bag at the store. Just stop.
of these columns). You need to sweat
regularly (exercise or sauna—mix it up)
and also have functional urination. It’s
normal for urine to be a bit yellow in the
morning, but mostly it should be nearly
clear. If not, drink more water.
One of the major ways in which the
environment can epigenetically alter your
DNA is via a process called methylation.
Some people do not “methylate” well and
can be helped by taking methylated
vitamins, in particular B vitamins. More
Most animals make their own vitamin C. But our
ancestors lost this ability some 25 million years
ago, so we have to obtain it
through diet or supplements.
is definitely not better. Look for a B multi
with methylcobalamin (the active form
of B12) in doses in the 1,000 mcg range,
and methylfolate (not “folic acid,” which is
synthetic) in the 500 mcg range.
Vitamin C is also helpful in locking
in good changes and repairing cell
replication mistakes. I prefer a buffered
powder “to bowel tolerance.” Cut back
the dose if stools get loose. Glutathione
is arguably the most potent antioxidant
produced endogenously, and is especially
potent for lung repair. The main peptide in
glutathione is NAC, which is a fantastic
and much more affordable option if you
aren’t ill, but simply want to maintain good
health. I recommend taking 600–1,200
mg of NAC at bedtime. Take the higher
dose if you’re trying to clear an infection, especially if your mucous secretions
seem sticky or difficult to expectorate.
Many of us are also low on minerals
because of soil depletion, so a good
multimineral supplement can also
help cells function optimally. I prefer
liquid multiminerals because of their
excellent absorption.
What You Eat = Roughly
80 Percent of Your Health
anxious. It wasn’t their genes that
dictated their stressed-out behavior,
but their epigenome, which was
shaped by the nurturing behavior of
their mother early in life. Could this
hold true for humans? New research
suggests that it might.
What goes into your mouth
determines about 80 percent of your
health profile. Some people have
“better genes” than others, but all of
us are at risk of pushing our genes in
the wrong direction if we persistently
ingest unnatural chemicals. If you
truly desire health, choose the cleanest
food and water possible every day.
It’s important to frame these choices
with a joyous desire to be the best
possible person you can during your
time on the earth. Don’t think of
making healthy food choices from a
perspective of “deprivation.” Instead,
make a commitment to self-care that is
gentle, authentic, and consistent.
Your unique self came to this life
to be as clear, openhearted, and healthy
as possible. If you’re reading this, you
are luckier than most. Do the best you
can for yourself. There’s nothing better
than living your best life.
Sufficient sleep, regular exercise,
and kindness can all favorably
Do you have a question for Dr. Kane? Email it to editorial@
betternutrition.com with “Ask the ND” in the subject line.
Top Gene-Supporting Nutrients
Certain supplements and nutrients can
amplify our detoxification capacity. In
order to clear toxins effectively, the bowels have to work well (a subject of many
change epigenetics. For younger
women, these epigenetic improvements
can be passed down to your children.
You might be familiar with the popular
epigenetic study showing that when
mother rats lick their pups, they leave
epigenetic marks on their babies’ DNA.
This, in turn, helps the pups grow up
to be calm adult rats. On the other
hand, pups who receive very little
licking, grooming, or nursing from
their moms tend to grow up more
JANUARY 2019
•
21
naturalREMEDY/
HOLISTIC STR ATEGIES TO HELP YOU FEEL BET TER
Best Gut Health Remedies
Quick tips about the top supplements
for gut health ///BY LISA TURNER
Healthy Tip!
Flaxseeds are especially
helpful in treating irritable
bowel syndrome.
Fiber
* Fiber is crucial for gut health, normal
*
*
*
*
bowel movements, and elimination of
toxins. Most Americans get only half
of what they need from food.
Psyllium husk is rich in fiber to
treat constipation, and is safe for
long-term use.
Fiber-rich flaxseeds help treat
constipation, especially in people
with irritable bowel syndrome (IBS).
Add flax slowly to avoid bloating and
gas, and take sufficient water.
Be aware: fiber can impact the
absorption of certain medications, so
take first thing in the morning away
from medications and supplements.
People with allergies to grass pollen
or melon could have allergic reactions
to fiber.
* Protease, lipase, and amylase
*
* Derived from licorice root, DGL is
* They help break down food and aid
*
*
*
*
*
form does not contain glycyrrhizin,
the compound that causes some side
effects such as high blood pressure.
Deglycyrrhizinated Licorice (DGL)
Digestive Enzymes
in digestion.
Alpha-galactosidase supplements
improve the breakdown of legumes.
Lactose improves digestion of
dairy products.
Specialized enzymes like as dipeptidyl
peptidase help break down gluten.
digest protein, fats, and starches.
Combination formulas with a variety
of enzymes are best for overall digestion.
*
used to relieve indigestion, heartburn,
and acid reflux.
It heals and protects the mucosa lining
the GI tract.
It contains flavonoids that protect
against H. pylori, a common cause
of ulcers.
Unpurified, licorice can have side
effects and may contribute to high
blood pressure. Use DGL licorice—this
Ginger
* It relieves nausea, vomiting, and
*
*
*
*
TRADITIONAL HERBS FOR HEALTHY DIGESTION
Tap into the wisdom of plants to heal stomach problems and other digestive issues. Here
are a few of our favorites:
*
*
*
*
*
22
FENNEL SEED: This herb is a safe, traditional remedy for bowel irregularities and spasms.
CHAMOMILE: It’s an antispasmodic herb that soothes the digestive system.
GENTIAN ROOT: This herb and other bitter botanicals support digestive activity.
SLIPPERY ELM: This ancient herb soothes inflamed and irritated GI mucous membranes.
TRIPHALA: This Ayurvedic herb promotes the health of the gut epithelium and villi. It
also helps ease constipation.
• JANUARY 2019
morning sickness, and is safe for
use in pregnancy.
It can work as well as Dramamine
against symptoms of motion sickness.
It prevents gastric ulcers caused by
H. pylori and NSAIDs.
It aids in digestion by stimulating
gastric motility and the production
of enzymes.
It has anti-inflammatory and antioxidant effects.
Peppermint
* It improves bile flow to help ease
*
*
*
digestion.
It helps prevent gas, bloating, and
flatulence, especially in IBS.
It acts as an antispasmodic to ease
digestive discomfort.
The enteric-coated capsules pass
through intestines, where the oil is
then released.
* If you have acid reflux or GERD, use
peppermint with caution, as it can
exacerbate symptoms.
Glutamine
*
*
*
*
*
It’s an amino acid found naturally
in the body.
It supports and heals the digestive
tract, especially the intestines.
It preserves the gut barrier function
and also helps protect the gut epithelial tissues.
It may help relieve diarrhea.
It’s especially useful for IBS and leaky
gut syndrome.
Essential Fatty Acids
* They support nutrient absorption and
the membrane integrity of the intestinal tract.
* Omega-3s work with gut microbiota
* They improve digestion and nutrient
*
*
*
*
to maintain intestinal wall integrity.
They may benefit IBS by reducing
inflammation.
They help promote bacterial diversity
in the gut.
Take them in a specific balanced ratio of
omega 3, 6, and 9 fats in a ratio of 4:1:1.
Probiotics
absorption.
Probiotics maintain overall health of
the GI tract.
product
PICKS
American
Health
Enzyme
Probiotic
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* These healthy microorganisms restore
*
*
*
balance to the intestinal microbiome and
reduce chronic low-grade inflammation.
They protect against GI infections,
inflammatory bowel disease, and IBS.
Probiotics reduce diarrhea, especially
antibiotic-induced diarrhea.
They prevent constipation, especially
in older adults and those with chronic
constipation.
Arthur Andrew
Medical
Devigest ADS
Bluebonnet
L-Glutamine
Powder
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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STORIES OF TR ANSFORMATION FROM NUTRITION & LEPTIN PIONEER K AT JAMES
The Carb-Cycling Trap
The plain truth about this questionable practice ///BY KAT JAMES
Readers have asked about a dietary
concept that fat-burner enthusiasts
refer to as “carb cycling”—occasionally
or periodically reintroducing carbs into
their diets. Achieving ketosis or leptin
sensitivity (two states where the body is
burning ketones, a byproduct of burning
fat as one’s primary fuel) involves lots of
individualization and trial and error. But
the idea of planning weekly carb eating
“cycles” is—at least from my decades of
personal and observational experience—
akin to a self-imposed slippery slope that
people consistently regret.
Of course, if you never achieve a
fat-burning state to begin with, carb-cycling
is painless, because you’re not switching
the body’s primary fuel, which always
involves a degree of discomfort. But,
26
• JANUARY 2019
for true insulin- and leptin-optimized
fat-burners, fat is their body’s primary
fuel. The minute a fat-burner starts
eating dozens of carbs (and it takes much
fewer carbs than most think to throw
you out of a fat-burner state, especially
if you’re metabolically challenged), the
body will default immediately to the
fat-storing, sugar-burning quagmire that
many of us worked so hard to escape.
That first spike in blood sugar signals the
brain that you’re suddenly experiencing
starvation as a default mechanism of
cutting off sensitivity to the hormone
leptin in the hypothalamus.
If you’re doing what I call a “close-butno-cigar” version of “keto” or low-carb (or
Paleo, or “low-glycemic”), you won’t feel the
typical discomfort of “carb cycling” because
you never really achieved a metabolic and
hormonal fat-burning state to begin with.
Achieving a true fat-burning state takes
a minimum of a few transitional (and at
least one uncomfortable) days after just
one “carb day” (if you can ever get back to
a true fat-burning state at all, which some
never do). So, with both unwitting and
intentional carb experiences, one would
be lucky to experience even a day or two
of the miracles of true fat-burning and the
physical revelations it brings, including
unprecedented mental clarity, restful sleep,
soaring energy, and, of course, speedy,
struggle-free weight loss. It’s a state I
equate with being free of the ball and chain
that made a good part of my life purely
miserable. A state I’ve lived in gratefully for
27 amazing years.
Candida Resurgence Alert
If your body is in true fat-burner mode
and not just merely losing weight or
burning fat here and there, then those
“carb days” will cause not only major
discomfort (brain fog, lethargy, and more),
but also the cultivation of dangerous
candida and other strains of yeast, as
the heartiest members of those strains
propagate wildly again with each “carb
cycle.” All of the recurrent, candidarelated bloating infections will promptly
return like clockwork each time.
Only very healthy people with lowerthan-average vulnerability to the blood
sugar, insulin, and leptin-impacting power
of carbs can just flip back and forth from
using sugar as their primary fuel. Primitive
man easily endured flipping in and out of
fat-burning and sugar-burning (famine)
modes, but thanks to decades of metabolically morphing dietary assaults, most
modern Americans can no longer do this
without undue stress, as well as energy
and microbiome disruption. If you can
cycle between sugar and fat burning
without feeling pronounced transitional
discomfort, then you’re either extremely
healthy (and unlikely to carry any excess
weight) or you weren’t in a deep fatburning state to begin with.
James, 52,
started her
dramatic selftransformation
in 1990. Since
then, she’s led
88 retreats and
has become
known as the
“Jane Goodall
of leptin.”
ily
an eas
m
e
v
i
Primit d flipping in g
endure of fat-burnin
t
and ou ar-burning
g
u
and s ) modes, but
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(famin to decades o ing
thanks lically morph t
s
o
metab assaults, mo
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ricans
dieta
n Ame do this
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e
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can no t undue stres
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microb
Carbs Signal Starvation
Finally, the idea that carb cycling
reminds the body it’s not starving, as
some have claimed, counters the fact
that fat adaptation requires a metabolic
state that neurologically senses “times of
plenty.” It’s the carbs that signal the brain
to go into starvation-protective, fat-hording, and sugar-burning mode.
For ultra fat-burners—who are not
only burning ketones but burning them
efficiently enough to achieve full leptin
sensitivity—consuming dozens of carbs
in just one sitting (as many carb-cycling
guidelines suggest) will prompt a “famine”
signal to the brain. And thus, the satiety
signal is suddenly lost (on the spot, after
your first sip or bite of carbs), and that
“bottomless hunger” and the resulting
weight gain return. Some people compound
this problem by fasting, but fasting also
prompts the body to go into famine mode.
Breakfast, for example, instantly becomes
unappealing once the fat-burner mode
is interrupted with carbs (see my article
about discussing a dark side of fasting,
including research and my personal and
group observations showing disordered
eating as a result, at betternutrition.com).
The very point of achieving fat-adaptation
or, more ambitiously, leptin sensitivity, is
to signal the body that you aren’t starving
anymore by turning on leptin’s signaling in
the hypothalamus, which is critical to every
system in the body.
So in summary, if you’ve found
the way to get your metabolism to
function as nature intended, willfully
interrupting it by carb cycling—especially
when periodic unwitting interruptions
are bound to ensue anyway—is an
incredibly bad idea. Instead, focus on
mastering and customizing your individual
metabolic thresholds, something that
will become a more effortless and joyful
dietary pursuit than any before it.
Why re-attach the old ball and chain
of metabolic dysfunction ever again?
To learn more about The Kat James Show
on Sirius XM’s Family Talk (channel 131,
Saturdays), visit totaltransformation.com.
To read previous Kat James’ articles, search
“Kat James” on betternutrition.com.
Kat James has been called “a master of self-transformation” by SELF magazine in response to her self-guided,
stunning recovery from liver, autoimmune, and eating disorders that nearly took her life. Her controversial and
pioneering dietary method—now recommended at top neurology, fertility, functional medicine, and even dental
clinics—has left countless dramatic success stories in its wake and been featured at top spas and institutions such as
Omega Institute and Canyon Ranch, as well as on “Today,” Fox, and PBS, among others. Learn more about her
upcoming program retreats at informedbeauty.com or by calling 877-54-TOTAL.
JANUARY 2019
•
27
naturalBEAUTY/
PURE INGREDIENTS FOR SKIN & BODY
Manuka Honey for Radiant Skin
Natural beauty products are harnessing the power of this superior honey
for healthy, glowing skin, thanks to its antibacterial, anti-inflammatory,
antioxidant, and hydrating qualities /// BY SHERRIE STRAUSFOGEL
The nutrients in honey are ultra-nourishing
for skin. Honey’s stickiness allows it to
attract and retain moisture, and this helps
keep skin hydrated. But not all honey is
the same. Its antibacterial quality depends
on the nectar the bees feed on. Manuka
honey is packed with the antibacterial
component methylglyoxal, which is found
in the nectar of manuka flowers, and
makes manuka honey extra-potent.
Manuka honey’s antibacterial quality
allows it to clear pores and pimples of
bacteria. It’s a natural anti-inflammatory,
able to soothe raw, swollen, and irritated
skin. And its antioxidant ability neutralizes
free radicals that cause premature aging,
while also helping skin cells rejuvenate.
Look for it in natural skin
products. If you’re allergic to
bee stings, however, this
wonder ingredient may
cause a reaction.
1
Replenish and hydrate with straight-fromthe hive First Honey Skin Therapy Cream.
Medical-grade manuka honey soothes and
moisturizes dry, irritated skin and provides a
protective barrier that helps skin heal. Olive and
jojoba oils and shea butter add moisturizing clout.
2
Sweeten your beauty routine with
Wedderspoon Manuka Honey Hydrating
Day Cream. Organic manuka honey, shea
butter, and aloe moisturize skin, while lemon
extract brightens and tones. This light, freshsmelling cream is ideal for all skin types.
3
4
Treat your face, neck, and hands to
Aroma Naturals Orange Honey Blossom
Extraordinary Beauty Oil. The blend of
manuka honey with vitamin-rich avocado, coconut,
sunflower, grape seed, olive, pumpkin seed,
argan, borage, pomegranate, baobab seed, and
orange peel oils nourishes and moisturizes skin.
This light, delicate oil absorbs fast and can be used
for massage or an all-over moisturizer for dry skin.
5
Protect and condition your hands with
Pacific Resources International Simply
Manuka Hand Cream. Manuka honey and
natural botanicals soften your hands while
defending them from harsh elements. Available
in three scents: Simply Manuka, Cool Citrus, and
Coconut and Lime.
Brighten and firm your skin with NOW
Solutions Clarify & Illuminate Cleanser.
Manuka honey and marine collagen
rejuvenate skin and retain moisture.
Mitostime, a brown algae extract, has
been clinically proven to help skin
appear younger. Extra virgin olive
oil helps replenish your skin’s
Manuka honey didn’t exist
natural oils.
Did You
Know?
3
until European settlers
brought honeybees to
New Zealand in 1839.
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.
5
1
4
28
• JANUARY 2019
PHOTOGRAPHY: PORNCHAI MITTONGTARE; PROP STYLIST: ROBIN TURK
2
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7REFRESH
LIFE
WAYS TO
YOUR
Make a commitment to renew your health in the coming year
with these powerful immune-boosting techniques, secrets to
luminous skin, and cold-fighting superfoods by Michele Burklund, NMD
T
he beginning of a new
year is truly a time to
reflect, assess, and refresh
your life. Trying just a few
of these techniques can get
you on the path to renewed
wellness for 2019.
1
WINTERIZE YOUR
SKINCARE ROUTINE
Have you noticed that your skin
can become especially irritated, dry, or
even chapped during the cold-weather
months? There are many variables that
can contribute to this issue, including
biting winds, central heating, and the
drastic difference between outdoor and
indoor temperatures. So, how do you get
back your summer glow in the middle
of winter?
30
• JANUARY 2019
TRY OIL CLEANSING: It
might seem counterintuitive
to apply oil to your face in
order to cleanse it, but this
practice can help rebalance
your skin. Many ove-thecounter face washes
actually strip the oil out of
your skin, which leaves skin
overly dry and perpetuates
an endless cycle of the body
trying to compensate and
produce more oil—leaving
your skin either too dry or
too oily. Oil cleansing is a great
way to keep your skin looking radiant
and balanced all winter long. Try olive
oil, castor oil, almond oil, rose hip
seed oil, or jojoba oil—either alone
or in combination.
Just add about a quarter-sized amount
of oil to your hands and massage it into
your face for 1–2 minutes. This will help
draw out any impurities or makeup
residue. Next, put a warm, moist towel
over your face to gently remove any
excess oil while still keeping a light
coating on your skin.
Try: Aura Cacia Organic Jojoba Oil
EAT MORE
OMEGA-3S:
Balance your skin
from the inside out
by adding more
wholesome omega-3
fatty acids to your diet.
Eat walnuts, fatty fish
such as cod and salmon,
and flax and chia seeds
for luminous skin.
Try: Nordic Naturals Algae Omega
4
travelers who used
elderberry had a lower
occurrence of colds,
as well as a
decrease in
cold symptoms
and duration. Mix
some elderberry
syrup into your water
and drink it through the
day as a delish cold-fighting remedy.
Herbs such as cardamom and
cinnamon might be exactly what you
need to warm up on a cold winter’s
day. These healing spices heat the body
by bringing the blood to the surface
of skin, but that’s just one of their
healthful properties.
Cardamom is a peppery spice
native to the forests of India, used
in Ayurvedic medicine to support
detoxification, decrease inflammation,
and boost immunity. Mix it into hot
chocolate, drink it in chai tea, or
chew a pod instead of gum.
Cinnamon is a nourishing spice
that comes from the inner bark of the
tree. It’s known for its woody fragrance
and has potent healing properties.
A study published in the Journal of
Agricultural and Food Chemistry
measured the antioxidant capacity of
26 different spices and found cinnamon
to be the clear leader.
This delicious spice has
been shown to help
balance blood sugar,
decrease inflammation,
support cognitive
function, and fight
bacterial and fungal
infections. Sprinkle on
your favorite winter
beverage for an extra kick.
Try: Gaia Herbs Black Elderberry Syrup
Try: Numi Organic Tea Turmeric Chai Golden Latte
2
GRAB A BOWL OF BONE BROTH
Bone broth has become increasingly popular for one important reason:
it’s incredibly nutritious. Bones are rich in minerals, vitamins, amino acids,
omega-3 and omega-6 fatty acids, and gelatin. This simple-yet-powerful combination
has been shown to help with leaky gut, support collagen production, improve joint
health, and provide essential nutrients.
If boiling bones yourself seems like a tall task, there are many quality readymade bone broths available at health food stores, as well as bone-broth-enhanced
supplements that make it easier than ever to get a healthy dose of this super-nutritious
food into your diet.
3
EMBRACE
ELDERBERRY
Elderberry is
a powerful plant
with potent virusfighting properties.
A study published in
the Journal of Nutrients
compared two groups of
international travelers, those who took
elderberry versus those who did not,
over a two-week period before and after
their flights. The study found that the
NOURISH & HEAL WITH
WINTER HERBS
JANUARY 2019
•
31
Astragalus root is a potent
adaptogen that has been prized
by herbalists for more 2,000 years for
its powerful healing properties. Studies
show that it reduces the effects of stress
on the body, enhances the immune
system, supports detoxification, and has
antiaging properties.
32
• JANUARY 2019
Immune-Boosting Soup
Serves 8
Packed with astragalus and other powerful healing ingredients, this healthy comfort food will
give your immune system that extra pick-me-up to banish any virus.
5 cups water
1 Tbs. miso paste
1 cup shiitake mushrooms (sliced)
2 small yellow onions (minced)
1 cup celery (sliced)
1 cup carrots (sliced)
1 cup bell peppers (sliced)
1 Tbs. ginger (grated)
1 tsp. turmeric
¼ tsp. black pepper
3–4 dried slices of astragalus root
5 cloves garlic
1 Tbs. coconut oil
Heat water and miso paste in large pot, and
allow paste to dissolve. Add mushrooms,
onion, celery, carrots, peppers, ginger,
turmeric, black pepper, and astragalus slices,
and simmer 1 hour (or longer if needed).
Add raw garlic and coconut oil for the final
10 minutes of simmering. Remove astragalus slices from soup before serving.
Per serving: 50 cal; 1g prot; 2g total fat
(1.5g sat fat); 7g carb; 0mg chol; 90mg sod;
2g fiber; 3g sugar
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
5
ADAPT WITH ASTRAGALUS
6
SAVOR SEASONAL
SUPERFOODS
Give your diet a New Year’s
upgrade with these wintertime favorites:
Mandarin oranges
are tasty citrus fruits
that you might recognize
as clementines, satsumas,
or tangerines, which are all part of the
same family. Internally, the juice of
mandarins will give you the building
blocks for great skin, as well as an
immune boost with vitamin C, vitamin A,
phytonutrients, and lots of fiber. The
phytochemicals tangeretin and hesperidin,
which are found in Mandarin peels and
juices, have powerful antiaging and
immune-boosting actions.
Pomegranates are an
ancient and highly prized
fruit found in writings and
artifacts dating back
thousands of years. They’re loaded
with nutrients, rich in antioxidants,
have powerful anti-inflammatory effects,
are heart-healthy, and help to balance
blood sugar. They also contain a unique
compound called punicalagin. One study
found that pomegranate juice has three
times more antioxidants than green tea
and red wine, attributing this to the
punicalagin content. Sprinkle pomegranate
seeds on top of a salad or enjoy them as a
satiating snack.
Broccoli isn’t merely a
healthy vegetable, it’s
a potent medicinal food
packed with vitamins
and minerals. This cruciferous vegetable
contains a unique combination of plant
compounds, including sulforaphane,
indole-3-carbinol, carotenoids, quercetin,
and kaempferol. A recent study published
in the International Journal of Food
Sciences and Nutrition found that
broccoli and its constituent sulforaphane
have immune-modulating abilities.
Broccoli can be enjoyed raw, steamed,
or added to dishes such as pasta for
texture and taste.
7
TRY THE WET SOCK TREATMENT
The wet sock treatment is a traditional hydrotherapy technique that can
be highly effective at relieving upper respiratory symptoms. You might be
wondering how wearing wet socks at bedtime treats colds. Well, wearing cold, wet
socks causes the blood vessels in your feet to constrict and reflexively increase blood
circulation to the rest of your body, including your head and neck. This increase in
circulation helps to transport nutrients and stimulate the healing process. As the feet
eventually warm up, the blood vessels will begin to dilate again, which in turn stimulates
movement in the lymphatic system and decreases sinus congestion. In fact, the North
American Journal of Medical Sciences published an article titled “Scientific EvidenceBased Effects of Hydrotherapy on Various Systems of the Body,” which showed that
localized cold therapy to the feet was helpful in opening bronchial passages.
To take advantage of hydrotherapy, completely immerse a pair of cotton socks in
cold water just before bedtime. Wring them out thoroughly, and put them on your
feet. Then put on a pair of thick (dry) wool socks to cover the wet socks. Go to bed,
and keep both pairs of socks on throughout the night. Wake up with dry socks and
less sinus congestion.
Michele Burklund, NMD, is a physician specializing in holistic health and preventive medicine. Burklund believes that true medicine
discovers the root cause of an illness, rather than simply treating symptoms. Visit medicinewild.com to learn more.
JANUARY 2019
•
33
Big on flavor and relatively low
in calories, these smoothies are
the perfect way to boost your
wellness this year
I
n the constant struggle to get more fruits and
vegetables into our diets, we could all use a
little help. Enter smoothies. Easy-to-make and
oh-so-delicious, these clever concoctions are
loaded with antioxidant-packed fruits, plus other
wholesome ingredients such as yogurt, green tea,
and tofu. Just give a couple of these recipes a try,
and sip your way to better health in 2019.
Serves 4
1⅔ cup apple juice
⅔ cup lowfat vanilla yogurt
2½ cups fresh peaches, sliced and
partially frozen
½ cup raspberries, partially frozen
2 cups ice chips
Blend all ingredients in blender, and enjoy.
Per serving: 100 cal; 3g prot; 1g total fat
(0g sat fat); 22g carb; 5mg chol; 25mg sod;
3g fiber; 17g sugar
PHOTOGRAPHY: PORNCHAI MITTONGTARE | FOOD STYLING: CLAIRE STANCER | PROP STYLIST: ROBIN TURK
34
• JANUARY 2019
Serves 4
This smoothie uses cream of
coconut for rich coconut flavor.
Don’t mistake it for coconut
milk, which is not sweetened.
¾ cup skim milk
1 cup nonfat frozen vanilla yogurt
2 Tbs. cream of coconut (such as Coco Lopez)
2 cups fresh pineapple, diced and partially frozen
1½ cups crushed ice cubes
Fresh pineapple wedges for garnish
Pour milk into blender. Add yogurt, cream of coconut, pineapple, and ice. Blend until ice is incorporated and very fine,
about 30 seconds. Stop and stir if blender slows or stalls.
Garnish each serving with pineapple wedges.
Per serving: 130 cal; 4g prot; 1.5g total fat (1g sat fat); 26g carb;
5mg chol; 70mg sod; 1g fiber; 18g sugar
Serves 1
1 frozen banana
⅔ cup almond milk
1 cup ice
½ cup 2% plain Greek-style yogurt
2 Tbs. PB2 Powdered Peanut Butter
with Premium Chocolate
1 tsp. vanilla extract
Blend all ingredients in blender,
and enjoy.
Per serving: 320 cal; 20g prot; 6g total
fat (1.5g sat fat); 51g carb; 5mg chol;
270mg sod; 5g fiber; 30g sugar
JANUARY 2019
•
35
Serves 4
2½ cups Granny Smith apples, peeled,
diced, and partially frozen
1 Tbs. lemon juice, freshly squeezed
¾ cup apple juice
1¼ cups nonfat frozen vanilla yogurt
¼ cup Walden Farms Sugar Free
Caramel Syrup
1¼ cups ice chips
Blend all ingredients in blender, and enjoy.
Per serving: 110 cal;
3g prot; 0g total fat
(0g sat fat); 26g
carb; 5mg chol;
80mg sod; 2g
fiber; 16g sugar
Serves 1
.
1 cup frozen diced mango
½ cup each shredded carrot
½ cup 2% plain Greekstyle yogurt
½ cup double-strength
chai green tea (such as
Yogi Tea)
1 Tbs. minced fresh ginger
Blend all ingredients in blender, and enjoy.
Per serving: 200 cal; 13g prot; 3g total fat (1.5g sat fat); 34g
carb; 5mg chol; 85mg sod; 3g fiber; 27g sugar
Serves 1
½ banana
½ cup frozen blueberries
½ cup açai-blueberry juice
¼ cup soft silken tofu
¼ cup plain soy milk
1 tsp. lemon juice
Process all ingredients in blender until smooth.
Per serving: 230 cal; 6g prot; 3.5g total fat (0g sat fat);46g carb; 0mg chol; 45mg sod; 4g fiber; 33g sugar
36
• JANUARY 2019
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FA
FIVE
An inside look
at
some of today
’s
trendiest diet
s:
rner
By Lisa Tu
what works—
and what doe
sn’t
E
very year, there’s a new crop of diets focused on weight loss,
disease prevention, or overall longevity. In general, the best
of these avoid calorie counting, focus on whole foods, and are
either balanced enough that they can be followed for the long
run, or effective enough that they’re worth trying for a short
time. Here’s a look at five of today’s most popular eating plans,
with the best and worst of each.
™
THE KETOGENIC DIET
Possibly the most popular diet of
2018, the ketogenic (also called “Keto”)
diet focuses on minimal carbs—about 5
percent of daily calories—with moderate
protein (20 percent) and very high
amounts of fat (75 percent). It’s designed
to shift the metabolism into ketosis, a
state in which the body burns fat, instead
of sugar, for fuel. The diet is geared
primarily for weight loss, and studies
show that it may also prevent seizures
and protect against neurodegenerative
disorders and other diseases.
k
What you eat. The Keto diet is composed
mostly of “good” fats—coconut oil,
nuts, full-fat dairy, and other forms
of saturated and monounsaturated
fats. Hydrogenated fats and processed
vegetables oils such as safflower or
soybean oils are avoided. Proteins
include meat, eggs, fish, and nuts.
38
• JANUARY 2019
Vegetables are limited to low-starch
varieties, and fruit is generally
restricted to berries. Beans, grains,
sugars, or starches are avoided.
k What’s good. Because it strictly bans
sugar and starches, it can promote
balanced blood sugar and rapid
weight loss. And the high amount of
fat means you’ll rarely feel hungry.
k What’s bad. It’s low in fiber, and limits
fruits, vegetables, and legumes—foods
that have been shown to protect
against cancer and other diseases.
It’s high in saturated fats, which have
been linked with increased risk of
disease. And there are side effects,
including dehydration and what’s
called “keto flu,” a feeling of lethargy,
brain fog, and nausea.
k The bottom line. The Keto diet is
great for quick weight loss and
balancing insulin, but it’s generally
not a life-long eating plan.
š
INTERMITTENT FASTING
This plan involves cycling between periods of eating and fasting. The most
popular approach, called the 16/8 plan, limits eating to an eight-hour window.
So, for example, you’d finish eating at 8 p.m., and then have your next meal at noon
the following day. Other plans avoid food for one or two days a week, while eating
normally on the remaining days. Some studies show that intermittent fasting can
promote weight loss, decrease insulin resistance, improve metabolic health, protect
against disease, and possibly increase longevity.
What you eat. Generally, whatever you want. There are no caloric recommendations,
nor any restrictions on the kind of food you eat. In reality, most people who follow
this plan focus on healthy foods.
k What’s good. It’s relatively easy to follow, and allows for the consumption of a
wide variety of healthy foods. It’s also extremely flexible, unlike other diets, and
can accommodate specific eating plans including vegan, vegetarian, low-carb,
and diets based around allergies or food sensitivities,
k What’s bad. Because there are no guidelines, you may be tempted to overeat or
binge on unhealthy foods—especially if you haven’t eaten for 16 hours. It’s also
easy to get dehydrated.
k The bottom line. You can use Intermittent Fasting on a regular basis, but only if
you don’t have trouble sticking to a healthy eating plan.
k
›
THE ALKALINE DIET
Designed to create an alkaline
state in the body, this diet—recently
popularized by Patriots quarterback
Tom Brady—avoids high-acid foods
and encourages the consumption of
alkaline foods. The goal of the Alkaline
Diet is to promote optimal pH of blood
and cellular fluids—around 7.2 to 7.4,
or slightly alkaline. It’s thought that
chronically acidic blood leads to weight
gain and a variety of health issues, and
that an alkaline diet can reduce the risk
of Alzheimer’s, osteoporosis, kidney
disease, joint inflammation, rheumatoid
arthritis, and even cancer.
k
What you eat. Fruits, vegetables,
and some nuts, legumes, and grains
are considered alkaline in varying
degrees. The diet avoids high-acid
foods such as meat, dairy, eggs, fish,
sugar, alcohol, processed foods, and
grains including wheat, white rice,
and rye. Generally, about 80 percent
of the diet should be alkalizing foods,
with 20 percent acid-forming.
k What’s good. The diet focuses on
whole foods and includes ample
amounts of vegetables and fruits,
as well as specific nuts, grains, and
legumes, all of which have been shown
to promote health and reduce the risk
of disease. It doesn’t eliminate entire
food groups, and is flexible enough for
vegans or vegetarians.
k What’s bad. It’s complicated to
follow. You’ll generally need some
kind of chart or reference to figure
out which foods are acidic and which
are alkaline, and even experts on
the topic may disagree. It also tends
to be low in protein.
k The bottom line. If you make sure
that you’re getting enough protein,
and can get used to following charts
and lists, the Alkaline Diet can be a
long-term eating plan.
JANUARY 2019
•
39
œ
THE WHOLE30
Based on the principles of the Paleo diet, the Whole30 goes one step further
and restricts the diet to whole, unprocessed foods for 30 days. The goal is not
only to lose weight, but also to address health issues, especially digestive issues,
gut problems, inflammation, and chronic pain. There’s no calorie counting, and the
creators of the diet recommend that followers avoid weighing or measuring
themselves during the 30 days.
What you eat. The Whole30 focuses on moderate portions of meat, seafood,
and eggs, lots of vegetables, small servings of fruits, and healthy, unprocessed
fats such as nuts, avocados, and olive oil. Sugar of any kind—including honey,
coconut sugar, or maple syrup, which are generally allowed on the Paleo
diet—is prohibited. Grains, legumes, dairy, alcohol, and processed foods
(including “Paleo-friendly” snacks) are also avoided.
k What’s good. The diet includes a variety of high-fiber, antioxidant-rich vegetables
shown to reduce the risk of many diseases. Because it avoids sugars and processed
foods, it can help curb cravings, break processed-food habits, promote weight
loss, and balance insulin levels. The variety of foods makes it somewhat
easier to follow than the Keto or other more restrictive diets.
k What’s bad. Beans and legumes, shown to reduce the risk of heart disease,
cancer, and other diseases, are eliminated. Dairy—which has been linked
in many studies to reduced waist circumference and protection against
disease—is eliminated. And there are no restrictions on saturated fats.
k The bottom line. The Whole30 is a great jump start for 30 days, but if followed
to the letter, it’s probably not a life-long plan.
k

THE MIND DIET
A blend of two clinically proven
diets—the Mediterranean Diet and the
DASH Diet—this plan was developed by
a nutritional epidemiologist to protect
the brain and reduce the risk of Alzheimer’s
disease and cognitive decline. Some
studies show that it can reduce the
risk of Alzheimer’s by up to 53 percent.
Though the MIND Diet wasn’t designed
for weight loss, it’s possible you’ll lose
weight because it avoids sugar, fried
foods, and processed foods.
k
What you eat. The diet focuses on
10 brain-healthy food groups—leafy
greens, other vegetables, berries, nuts,
olive oil, whole grains, legumes, fish,
poultry, and wine—and avoids red
meat, butter and margarine, sugary
foods, fried foods, and fast food. Eggs,
dairy, and fruits besides berries are
neither included nor excluded, though
the authors recommend that if you do
eat dairy, stick with low-fat versions.
What’s good. Because the MIND
Diet emphasizes leafy greens,
vegetables, and legumes, it’s
high in fiber, antioxidants, and other
compounds shown to prevent disease.
It’s also flexible enough that vegans
or people with specific food
restrictions can follow it.
k What’s bad. The plan itself
includes specific amounts
of the 10 brain-healthy
foods, so it involves a fair
amount of planning and
organization. And if you’re
not a wine drinker, you’ll
completely exclude one of the
10 groups. (The creators of the
diet say that if you don’t
currently drink alcohol,
don’t start.)
k The bottom line. Once
you get used to organizing
and planning around the
food groups, the MIND Diet
can be followed indefinitely.
k
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.
40
• JANUARY 2019
SHOPPING CART
Product Spotlights
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Dr. Ohhira’s and water kept her healthy and helped her avoid jet lag during her extensive travels.
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Solgar Spoonfuls
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Frangiosa Farms Colorado Hemp Honey Sticks
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Quantum Health Macula 30+
Macula 30+ was formulated by the world’s leading expert in eye health nutrition to help promote
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JANUARY 2019
•
41
asktheNUTRITIONIST/
ANSWERS TO YOUR FOOD QUESTIONS
Green Up Your
New Year
These powerhouse vegetables are packed with nutrients
and easy to add to your diet ///BY MELISSA DIANE SMITH
: It’s the beginning of a new year, and I know I should eat more vegetables. Unfortunately,
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.
I don’t know what to do with many vegetables, especially dark green leafy vegetables,
which are supposed to be so packed with nutrients. Can you provide some ideas?
—Michelle N., Dallas
a:
Without a doubt, encouraging
clients to eat fewer grains and
more vegetables is the most common
advice I give in my counseling practice.
It’s also true that many people who
aren’t used to eating many vegetables
are intimidated by incorporating dark
leafy greens into their diet. But it’s
easier than you think.
Eating greens actually is a New Year’s
tradition for many people. The custom
developed not for health reasons but for
financial good luck, because greens
resemble money, specifically
folding money. In Germany,
there’s a tradition of eating
green cabbage in the form
of sauerkraut or stuffed
cabbage leaves on New
Year’s Day to bring an
abundance of money.
Other people who
adopted the custom
swapped cabbage for
other greens that they
preferred or that grew in
their area. In the American
South, many people eat
black-eyed peas and greens
on New Year’s Day.
Regardless of whether they’ll bring
you good luck, greens are nutritional
powerhouses filled with vitamins, minerals,
and phytonutrients. They are also rich
in chlorophyll, which alkalinizes the
42
• JANUARY 2019
blood, and fiber, which keeps the colon
healthy. The current USDA Food Pyramid
recommendation is that adults should
consume about 3 cups of dark green
vegetables per week, but many nutritional
experts think that is much too low.
There are three main categories of
dark green leafy vegetables: lettuces,
spinach and Swiss chard, and cruciferous
leafy greens. Here’s a rundown on how
to use them.
Did You
Know?
Ancient Egyptians and
Romans considered
arugula to be an
aphrodisiac.
Lettuces
Dark green lettuces include romaine,
green leaf, and butterhead. These nutrientdense leaves are easily incorporated into
the diet by making raw salads. If you’re
accustomed to eating salads made of
iceberg lettuce, start “greening up” your
diet by mixing in one of these darker
lettuces, and gradually add more and
more dark green lettuce each week.
If you already eat salads made with
dark green lettuce, you can boost the
nutritional status of your salads by
adding nutrient-rich carrots, red onions,
cucumbers, and/or other greens such
as spinach or kale.
3 MORE GREAT WAYS
TO ENJOY GREENS
* Try adding CHOPPED GREENS—
*
*
chopped kale, collards, chard, or
spinach—to chicken soup. Simmer
until the greens are tender, 3–10
minutes (depending on which kind
of green you’re using).
Make BEANS & GREENS. Soak beans and cook them until they’re done, then add
sautéed onion, garlic, and raw greens of your choice; stir and cook until the greens
wilt. This same comb0 of veggies can be added to cooked brown rice or quinoa.
If you prefer to eat kale in the form of a tasty snack food, try kale chips. Organic
brands that you can find in most health food stores include Rhythm Superfoods
Kale Chips, Brad’s Crunchy Kale, and Made in Nature Kale Chips. [Editor’s note: See
our recipe for Crunchy Sunflower-Kale Chips on betternutrition.com.]
Spinach and Swiss Chard
Spinach and Swiss chard are leafy greens
in the amaranth family. Both are rich
in iron, which is needed to make the
hemoglobin that transfers oxygen in the
blood from the lungs to the tissues. These
leaves are very versatile: You can include
them in raw salads; chop, season, and sauté
them alone or with pieces of poultry
or meat; or add them to egg scrambles.
Try making Filet of Sole Florentine.
With spinach, onions, and olive oil, it’s
a delicious way to enjoy a mild fish.
Cruciferous Leafy Greens
Kale, collard greens, cabbage, bok choy,
broccoli, and arugula are cruciferous
vegetables that belong to the Brassicaceae
family of plants. Cruciferous vegetables are
packed with sulfur-containing compounds
known as glucosinolates, which have been
shown to have cancer-fighting properties.
They have also been linked to a long list of
health benefits, including increased weight
loss and improved heart health.
Cruciferous vegetables are not only
low in calories, they’re high in fiber,
which promotes satiety and wards off
cravings. One study published in PLoS
One in 2015 found that each serving of
cruciferous vegetables was associated
with 0.68 pounds of weight loss over a
two-year period.
Despite the health benefits of cruciferous
vegetables, the digestion of raw cruciferous
vegetables in the intestines releases goi-
trogens, which can increase the need for
iodine, and in excess, can cause damage to
the thyroid. If you have thyroid problems,
you might want to err on the side of caution
and eat only cruciferous vegetables that
have been cooked.
Here is a quick rundown of easy-touse cruciferous vegetables:
Arugula—The sharp flavor of this
peppery salad green makes it a great
standalone option with a vinaigrette
dressing. You also can chop and sauté
arugula just like spinach. Or steam it
on top of cooked eggs.
Bok Choy—Nothing says Chinese
stir-fry quite as much as adding baby bok
choy leaves to a wok with other vegetables
and tamari sauce or coconut aminos, then
stir-frying until tender. If you buy large
bok choy, rip the leaves from the stems,
chop the stems in small pieces, stir-fry
them first until they’re done, then toss in
the leaves.
Broccoli—The easiest way to prepare
broccoli is to steam it until tender, then
top it with butter, coconut or avocado
oil, and salt and pepper. Or you can add
shredded cheese on top.
Cabbage—Stuffed cabbage leaves with
meat and rice is a traditional New Year’s
meal for some. Or make a Chinese stir-fry
with Napa cabbage and bok choy, chicken
or meat, garlic, and tamari. Another great
way to use green cabbage or green and
red cabbage is to make cole slaw. Try it
with olive oil, lime juice, cilantro leaves,
and avocado in place of mayonnaise.
Collard Greens and Kale—The most
common way to use collard greens and
a variety of different types of kale is to
tear the leaves, discard the stems, and
sauté the leaves in oil with garlic, salt,
and pepper. You also can add a bit of
chicken or vegetable stock for extra
flavor, and add chicken or beef pieces to
turn the side dish into a meal. Or make
a nest of sautéed greens, then crack two
eggs on top, and cover the eggs to steam
them until they’re done to your liking.
The easiest type of kale to use in
salads is dinosaur kale, also known as
Tuscan or lacinato kale, which is more
tender and less bitter than curly kale.
Massage a dressing of olive oil, salt, and
lemon juice or orange juice into lacinato
kale leaves, add some dried cranberries,
and allow the greens to macerate on
the counter for at least an hour. Mix in
chopped orange pieces before serving.
Do you have a question for the nutritionist? We would
love to hear from you. Please email your questions to
bnaskthenutritionist@gmail.com.
JANUARY 2019
•
43
eating4HEALTH/
FOODS & ME AL S THAT HE AL
Heal Your Liver
Keep your body’s most important detoxification pathways in top shape with
these liver-supportive veggies and herbs ///BY LISA TURNER
™Artichokes are rich
in cyanarin, chlorogenic
acid, and other compounds
that boost the liver's detox
pathways, protect against oxidative
stress, and reduce the risk of liver
damage. It's also high in inulin, which
helps stimulate components of the
immune system.
TRY THIS: Steam whole artichokes and
serve them with warm olive oil infused
with rosemary and garlic; toss chopped
artichoke hearts with cannellini beans,
black olives, roasted red peppers, and
baby arugula; quarter baby artichokes,
grill until tender, and toss with a
dressing of minced shallots, grapefruit
juice, and olive oil.
šCoffee reduces
inflammation and
protects against fatty liver
disease and inflammation.
Studies show that drinking coffee lowers
the risk of cirrhosis, a condition marked
by scarring of the liver, even in people
with chronic liver disease. It may
also protect against liver cancer and
reduce mortality in people with chronic
liver disease.
TRY THIS: Blend cooled espresso with
vanilla Greek yogurt, freeze in an ice
cream maker, and top with shaved
chocolate; simmer coconut milk with
ginger, turmeric, and honey, then strain
and add to brewed coffee; mix instant
espresso powder, brown sugar, chipotle
powder, garlic powder, and brown sugar,
and use as a rub for grilled salmon.
44
• JANUARY 2019
›Broccoli sprouts,
like all cruciferous
vegetables, are rich in
sulforaphane and other compounds that
boost detoxification and protect the liver
from damage. In one study, men with
fatty liver disease who took broccoli sprout
extract showed improved liver enzyme
levels and decreased oxidative stress.
TRY THIS: Toss broccoli sprouts with sliced
red onion, pomegranate seeds, walnuts,
feta cheese, and olive oil; roll broccoli
sprouts, avocado, carrots, cucumbers, and
cooked brown rice into sheets of nori for
quick veggie sushi; sauté shallots and
wild mushrooms in olive oil and garlic,
add broccoli sprouts to warm, and toss
with pasta.
œBeet juice
has
traditionally
been used as a
remedy to activate
liver enzymes and increase bile, which
helps the liver's detox function. It's high
in betalains and other compounds that
have been shown to reduce inflammation,
protect against oxidative stress, and
reduce the risk of liver damage.
TRY THIS: Juice whole beets, ginger,
carrots, and green apples for an uplifting
morning beverage; combine beet juice,
grapefruit juice, lime juice, and sparkling
water, and garnish with lime wedges;
simmer beet juice with honey, rosemary
sprigs and balsamic vinegar, and use as a
glaze or dressing.
cirrhosis and hepatic fibrosis, the
development of excessive connective
tissue in the liver. Naringin also
helps the liver's ability to metabolize
alcohol and protects against some of
its damaging effects.
TRY THIS: Toss grapefruit sections with
cubed avocado, frisse, pomegranate
seeds, and pistachios; combine chopped
grapefruit sections with minced red
pepper, red onions, jalapeno peppers,
cilantro, and lime juice for a zesty salsa;
cut grapefruits into wedges, including
skin, toss with sliced fennel and olive oil,
and roast until tender.
žGreen tea
is high in catechins,
antioxidants that
improve blood
markers of liver health, boost liver
enzyme levels, and protect against
oxidative stress and fat deposits in the
liver. Some studies suggest that green
tea also reduces the risk of liver cancer.
Because some studies suggest that
concentrated green tea supplements
can increase the risk of liver damage,
it's best to drink it in its natural form.
TRY THIS: Cook brown rice and dried
mushrooms in a broth of strong brewed
green tea, tamari, and ginger; combine
matcha green tea powder with minced
garlic, ginger, sesame oil, and rice vinegar
for a robust Asian dressing; purée cooled
green tea with cucumbers, baby spinach,
and honey for a refreshing beverage.
Grapefruit is packed
ŸBlueberries are
with naringenin and
naringin, antioxidants
that protect the liver by
reducing inflammation
and preventing oxidative damage. Some
studies have shown that naringenin and
naringin may help reduce the risk of
rich in anthocyanins,
antioxidants that
reduce inflammation and protect the
liver from oxidative stress. Some studies
suggest that blueberries, as well as
cranberries, protect against liver damage
and reduce the risk of fibrosis.
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
After a long holiday season with too
much sugar, fat, and heavy drinking, your
liver may need a little care. Try these
seven foods, shown to help strengthen
the liver, improve its cleansing processes,
and protect it from damage.
Broccoli Sprout Salad with
Matcha-Ginger Vinaigrette
Serves 4
This Asian-inspired salad is loaded with
sulforaphane, catechins and other compounds
that boost detoxification and protect the liver
from damage. Adjust the matcha powder
in the vinaigrette to taste; we used the full
amount for the most robust flavor and added
liver protection. If you can't find goji berries,
swap cranberries instead.
3 Tbs. rice vinegar
1 Tbs. honey
1 Tbs. finely chopped peeled
ginger root
2 garlic cloves, finely minced
2–3 tsp. matcha green tea powder
2 tsp. tamari
4 Tbs. light (not toasted) sesame oil
2 cups packed broccoli sprouts
2 cups packed baby spinach leaves,
shredded or chopped small
Simmer mashed blueberries with
minced onion and sprigs of fresh thyme,
then purée for a savory jam; toss blueberries
TRY THIS:
1 medium carrot, cut into thin matchsticks
1 small celery stalk, very thinly sliced on
the diagonal
½ small red onion, thinly sliced
½ cup sugar snap peas, thinly sliced on
the diagonal
¼ cup toasted cashews
¼ cup goji berries
2 Tbs. black sesame seeds
with just enough dressing to lightly coat,
and toss to mix well. Add cashews, goji
berries, and black sesame seeds, and toss
to combine. Divide salad between four
bowls, and serve immediately.
Per serving: 300 cal; 9g prot; 21g total fat (3 sat fat);
19g carb; 0mg chol; 220mg sod; 4g fiber; 12g sugar
1. In small bowl, whisk together rice
vinegar, honey, ginger, garlic, matcha
powder, and tamari until well blended.
Whisk in sesame oil. Season to taste with
salt and white pepper. Set aside.
2. In medium bowl, combine broccoli
sprouts, baby spinach, carrots, celery, red
onion, and sugar snap peas. Drizzle salad
with chopped kale, dried cranberries,
edamame, red onion, cashews, and quinoa,
and drizzle with olive oil; combine
blueberries, Greek yogurt, and chia seeds,
then refrigerate overnight and top with
chopped pecans for a fast breakfast bowl.
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.
JANUARY 2019
45
healthyDISH/
RECIPE MAKEOVERS FULL OF MODERN FL AVOR
Magnificent Minestrone
Warm up those cold winter nights with this hearty, healthy classic
/// BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC
Minestrone is one of those traditional,
rich, nutrient-laden soups that’s been
co-opted by the food industry and
turned into a staple that you can find
in a can at any store in America. But
the problem is, none of them taste—or
deliver—like the real thing. Chef’s
recipe, on the other hand, is the real
thing. And once you’ve tasted it, you’ll
never look at canned soup the same
way again.
So why is minestrone such a
nutritional bonanza? Because it’s
made with some of the healthiest
46
• JANUARY 2019
food groups on the planet: vegetables
and legumes. There’s no real traditional
recipe for minestrone—you can skip
the pasta for a gluten-free version,
or skip the rice for a low-carb version.
You can lose the bone or chicken broth
and make a vegan version, or stir in
a chopped, cooked pastureraised chicken breast
for a heartier
meal.
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
You can doctor it up any way you like,
but the core ingredients are at the top
of everybody’s healthy foods list. Take
carrots, for example, which continue to
suffer from an undeserved reputation for
being high in sugar (they’re actually not).
What they are high in is carotenoids,
antioxidant compounds associated with
a wide range of health benefits. You’ve
undoubtedly heard good things about
beta-carotene, but that’s only one of
about 500 members of the carotenoid
family, and some research suggests
that the other carotenoids may be even
more important.
Celery suffers from Rodney Dangerfield
syndrome–it don’t get no respect,
but it should. It’s been recommended
in traditional Chinese medicine for
high blood pressure for centuries, and
experimental evidence has confirmed its
usefulness. Mark C. Houston, MD, director
of The Hypertension Institute and Vascular
Biology at St. Thomas Hospital in Nashville,
puts celery at the top of his list of foods
for high blood pressure.
And don’t get me started on the
health benefits of beans. They’re
one of the best sources of dietary fiber,
and most of us aren’t close to getting
enough fiber from our diets.
High-fiber diets are associated
with all kinds of good stuff, including
lower risks of heart disease, diabetes,
cancer, and obesity.
If you really want to go nuts with
this soup—in terms of getting every
single drop of nutritional benefit
possible—use a quality bone broth such
as Vital Choice. If you make your own,
use only bones from 100% grass-fed
beef and 100% pasture-raised chickens.
The extra effort is worth it.
Chef did use potatoes for this recipe,
which are perfectly fine as a starch
source, and, combined with all other
ingredients (almost all of which are
low-glycemic) shouldn’t really do
anything significant to your blood
sugar. But you could drop the potatoes
if you were trying for a more ketofriendly version of this soup.
Hearty Minestrone
Serves 6
1. Heat oil in soup pot over medium heat.
This nourishing, warming soup is the very
definition of “nutrient-dense”—it provides a
ton of nutrition and takes up a lot of space
in the tummy (making it very filling), but has
an incredibly low amount of calories. It’s
also simplicity itself to make, which sets it
apart from many soup recipes.
2. When soup starts to simmer, reduce
Add leeks, and cook until they start to
soften, about 6 minutes. Add garlic,
celery, and carrots, and cook 5 minutes
more, turning occasionally. Add broth,
potatoes, tomatoes, beans, salt, and
pepper, and increase heat to high.
heat to low, and stir in the tomato paste.
3 Tbs. olive oil
Squeeze lemon into the soup, drop
1 large leek, well rinsed and chopped
it in, and add Parmesan rind, if using.
4 cloves garlic, minced
Cover, and cook about 20 minutes,
2 stalks celery, chopped
until vegetables are soft.
2 medium carrots, chopped into rounds
3. Remove and discard the lemon half
1 medium Yukon Gold potato, unpeeled
and cheese rind. Taste soup, and season
and chopped into bite-sized pieces
with more salt, pepper, lemon juice, or
1 quart low-sodium chicken bone broth
tomato paste, if desired. Stir in corn and
or vegetable broth
spinach, and remove from heat. Cool
2 cans diced tomatoes, undrained
slightly before serving.
1 15-oz. can great northern or cannellini
Per serving: 2180 cal; 13g prot; 9g total fat
beans, drained and rinsed
(1.5g sat fat); 42g carb; 0mg chol; 1010mg sod;
¾ tsp. sea salt
9g fiber; 8g sugar
¾ tsp. coarse ground black pepper
2 Tbs. tomato paste
½ lemon
1 2-inch square
Parmesan cheese
rind, optional
NOTES FROM THE CLEAN FOOD COACH
1 cup frozen corn
I love this soup with a swirl of pesto stirred in just before
1 cup frozen spinach
serving. You can always buy a premade pesto to save
time, but it’s easy enough to make your own. Just
combine 2 Tbs. pine nuts, 1 cup basil leaves, and 2 Tbs.
sundried tomatoes in their oil in a food processor, and
pulse to break up. Add 1–3 Tbs. extra virgin olive oil plus
sea salt and fresh ground pepper to taste, and continue
to pulse to desired consistency. Enjoy a spoonful with
each bowl of minestrone. You can use any extra to top
baked chicken thighs or white fish right after cooking.
FEATURED INGREDIENT:
Leeks
Leeks are a member of the allium family, which includes health foods
such as onions, shallots, and garlic. In fact, you can think of a leek as
a sweet version of an onion. They contain a whole pharmacy of healthboosting components, including key sulfur compounds.
The active substances in leeks provide protection against some cancers.
They also help block the reactions of hormones and chemical pathways within
the body that promote cancer. Plus, regular consumption of allium vegetables
is associated with a reduced risk of both prostate and colon cancer.
Leeks are also a good source of two of the most important carotenoids for
eye health, lutein and zeaxanthin. One 54-calorie leek contains 1,691 mcg of
these two superstar nutrients, which are currently the subject of extensive
research for their ability to prevent macular degeneration, the No. 1 cause of
blindness in adults. Leeks are also packed with fiber, calcium, iron, magnesium,
phosphorus, potassium, vitamin K, and more than 1,400 IUs of vitamin A.
JANUARY 2019
•
47
cookwithSUPPLEMENTS/
E A SY WAYS TO BOOST YOUR NUTRITION
Easy-to-Love Lemon Bars
With zero calories, erythritol makes the perfect alternative to sugar in almost
any recipe—give it a try with these tempting lemon bars!
Makes 24 bars
These fragrant lemon bars are wonderful eaten on
the day they are made, to get the real zingy lemon
hit. You can also experiment with other flavors—
try them with lime juice and zest, grapefruit, blood
orange, or even passionfruit. Recipe adapted from
Baking Without Sugar by Sophie Mitchell.
1 cup coconut flour
⅔ cup cashew butter
½ cup butter
Juice of ½ lemon
Zest of 1 lemon
1 tsp. vanilla extract
Zest of 2 lemons and juice of 6 lemons
1 cup erythritol (use NOW Foods brand)
6 eggs
3 Tbs. corn starch
Erythritol to dust
(approx. 2 tsp.)
48
• JANUARY 2019
1. Preheat oven to 350°F. Mix coconut
4. For the filling: In a large bowl, whisk
flour, cashew butter, butter, lemon
zest, lemon juice, and vanilla together
in medium bowl.
together lemon zest, lemon juice,
erythritol, eggs, and corn starch until
well- combined and lump-free. Pour
mix carefully over base, and return
r’s p
edito ick
to oven for 20 minutes, or until
just set and a little wobbly.
2. Line baking tray with parchment
paper and carefully press
mix into bottom; spread as
evenly as possible, and
prick all over with fork.
5. Remove and cool
completely before cutting
into bars. Sprinkle with
erythritol, if desired.
3. Cook about 15 minutes,
until golden and cooked
through. Reduce heat to
325°F. Remove tray and
cool completely.
NO
WR
eal Food Er y thr
ito
l
Per bar: 120 cal; 3g prot;
9g total fat (4g sat fat); 15g carb;
55mg chol; 80mg sod;
2g fiber; 1g sugar
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
Sugar-Free Luscious Lemon
Bars
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