using homeopathy to treat PTSD /// BREWER’S YEAST: a tasty source of B vitamins

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 MARCH 2017 | betternutrition.com

easy
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HOW TO DO
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Loaded Zoodle


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Deficiencies
Even if you eat a well-balanced diet,
you may be missing out on certain
nutrients. Here’s a look at the most
common deficiencies, including
tell-tale symptoms and supplements
that can help.
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Best Ways to Take
Mineral Supplements
Minerals are essential, meaning
the human body can’t make them,
but requires them for normal, healthy
function. Minerals fall into two catego-
ries: macro minerals, such as calcium and
magnesium, which are required in larger
amounts, and trace minerals, which are
required in much smaller quantities. To
get the most out of your mineral supple-
ments, here are a few things to know:
COMPETITION: If you take large quanti-
ties of minerals at the same time, they
will compete with each other for absorp-
tion. When taking more than 250 mg of
either calcium or magnesium, take each
one separately, and at a different time
than other supplements. Combinations
of smaller quantities of minerals found
in multivitamins are not problematic.
ZINC AND COPPER: If you take 50 mg or
more of zinc daily, long-term, make sure
to get some copper in a multivitamin, as
high-dose zinc can lower levels of copper.
POWDERS: Powdered minerals can be
mixed with cold or hot liquid, as heat
does not destroy minerals.
!" • MARCH 2017
///BY VERA TWEED
Make sure you're getting the nutrition your body
needs with these simple tips
CHELATED MINERALS
ACIDITY: When minerals are taken In nature, minerals are always
with food, stomach acid enhances their bound to another compound.
absorption. Acidic substances, such as In supplements, some minerals,
vitamin C, citrus, or vinegar, also enhance such as the Albion brand of mineral
mineral absorption. ingredients, are bound, or “chelated,”
with amino acids, the building
blocks of protein. Some
FIBER CONFLICT: If you take fiber
56'78./7 studies have shown
supplements, don’t take them with
minerals or other supplements, 3&.9: that such chelated
as fiber binds with nutrients and Magtein is a proprietary minerals are
form of magnesium more effectively
reduces absorption. that has been shown
to enhance memory, absorbed.
learning, and other
TRACE MINERALS: These are aspects of brain
essential minerals that are health.
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3 Time-Saving FITNESS TRICKS well-being of children and families.

A perfect beach body takes more effort, but for basic health maintenance, studies show
that it doesn’t take that much time to stay fit:

. WALK AT LEAST A MILE A DAY. On average, this burns about 100 extra calories and
can prevent weight gain.
. EXERCISE 4 MINUTES AT YOUR PEAK INTENSITY, THREE TIMES PER WEEK. Norwegian
researchers found this to be an effective regimen to maintain physical fitness and
heart health. Warm up beforehand, cool down afterward, and make sure you’re
medically approved for high-intensity activity.
. MODERATE
EVERY WEEK OR TWO, SPEND 90 MINUTES OR MORE DOING SOME CONTINUOUS
EXERCISE, such as hiking or exploring neighborhoods on foot. This helps
to keep diabetes at bay.

If you sit at work all day, be sure to take breaks, ideally once every hour, and move
around for about 5 minutes. All together, these habits can keep you healthy for a long time.

SUNSHINE
Boosts Immunity ashwagandha
New research from Georgetown RELIEVES KNEE PAIN
University Medical Center has An Ayurvedic herb known for its ability to counteract
discovered that a certain type of the negative effects of stress, ashwagandha
sun rays—blue light, which is not also relieves knee pain, according to a study
harmful—enhances the activity published in the Journal of Ayurvedic and
of immune system cells that Integrative Medicine. Researchers tested two
fight off invaders. This is a different dosages and a placebo among a group
different type of benefit than of 60 men and women, with an average age
the vitamin D-promoting of 58. After 12 weeks, those taking 250 mg of
effect of ultraviolet rays ashwagandha, in the form of a patented extract
that can burn. Another called Sensoril, experienced the greatest relief
reason to get outside and from knee discomfort and pain, without side
enjoy a little sunshine. effects. Sensoril is an ingredient found in
different brands of ashwagandha supplements.

!" • MARCH 2017

COOKING
WITH
COLLAGEN
!"#$%"&'()&*
HONEY ALMOND
PANCAKES

t
2 tbsp
IPOFZ
t
½ tsp
CBLJOH
TPEB
t
½ tsp
mOF
TFB
TBMU



t
(SBQFTFFE
PS
WFHFUBCMF
PJM © 2016 NeoCell corp.

*BASED ON 52 WEEKS SPINS DATA ENDING 10/2016

#$%&'()*+,
LOW VITAMIN D
MAY PROVOKE HEADACHES
Low levels of vitamin D can lead to chronic
headaches, according to a Finnish study
published in Scientific Reports. Researchers
analyzed blood levels of vitamin D in 2,600
109% In 2016, Google
men and women between the ages of 42 searches for
and 60 and correlated results with incidence vegan ice cream
of headaches. They found that headaches were up 109
were more likely among those with the low- percent over
the previous
est levels of the sunshine vitamin. Testing
year. Other hot
of vitamin D levels is the most effective way search topics
to identify individual needs for supplement were vegan mac-
dosages. The test can be done by any doctor and-cheese and
or with an at-home test kit available through vegan chocolate.
the Vitamin D Council: vitamindcouncil.org.

Probiotics Reduce Belly Fat

A Brazilian study has found that probiotic supplements increase the loss of belly fat when taken with
a healthy diet designed to promote weight loss. Of 43 overweight women in the study, 22 were given
probiotic supplements, and the rest a placebo. All were given dietary recommendations for weight loss.
After 8 weeks, x-ray-type scans and other measurements showed that those taking probiotics lost more
belly fat, had smaller waists, and had higher levels of internal antioxidant enzymes. The study was
published in the journal Obesity.

good reasons to
get gardening
Studies show that children who garden
FISH OIL Protects Against Asthma eat significantly more fruits and vegetables.
Among adults, studies comparing 76 matched
groups of gardeners and non-gardeners
A joint study by Dutch and Canadian researchers has found that when pregnant women found that gardeners were:
get enough omega-3 fats, their children are much less likely to develop asthma. In the
study, published in the New England Journal of Medicine, women who received 2.4 grams . less likely to be depressed
of omega-3 supplements from fish oil during the third trimester of pregnancy were 31 . less anxious
percent less likely to have children who suffered from asthma. Among women with the . more satisfied with life
thinner
. experienced a higher sense of community
lowest levels of omega-3s at the start, risk of asthma in children was 54 percent lower.
“Asthma and wheezing disorders have more than doubled in Western countries in recent
.
decades,” say researchers Hans Bisgaard, PhD, professor at Copenhagen University To find out what to plant now, visit Urban
Hospital; “We now have a preventative measure to help bring those numbers down.” Farmer at ufseeds.com.

!" • MARCH 2017

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SPRING CLEAN your kitchen
Here are some simple ways to rid your kitchen of unhealthy plastics and

C The other dangers for a healthier body and life /// By Helen Gray

Difference Do you feel tired most of the time? Do you suffer from headaches? Do you have
trouble concentrating? Do you have trouble sleeping?
Just four years ago, I answered yes to all of these questions. I was shocked to
discover that toxins were everywhere in my kitchen—from plastic water containers
Perfect C™ to the pans I was using to cook my food. And most disturbing: These commonplace
with L-Ascorbic Acid, kitchen items were compromising my health. This eye-opening information
the ONLY ACTIVE form empowered me to update my kitchen and create a healthy cooking environment in
which I could thrive. Here are some simple tips to detoxify your kitchen:
of Vitamin C for Skin
Rejuvenation, Photo-aging
Defense, Antioxidant, and PLASTIC CUTTING BOARDS: These cause tiny bits of plastic to come
Anti-pollution Protection. off and land in your food. A durable, NATURAL-FIBER CUTTING BOARD
is a must-have for a nontoxic kitchen. These are great for everyday
use, can be put in the dishwasher, and help keep knives sharp
(whereas plastic cutting boards can cause knives to become dull).

PLASTIC WATER BOTTLES: Most people are aware of the dangers associated
with plastic water bottles, but it bears repeating. Stay away from plastic
water bottles that contain the harmful chemical BPA, and look for those
marked “BPA-Free.” Avoid leaving any plastic bottles in a hot car—when
heated, plastic can release toxic chemicals into water or other beverages.
GLASS BOTTLES are the safest option: Try Takeya or Lifefactory.

NON-STICK COOKWARE: These pots and pans release toxins when

heated or when the surface becomes damaged. Replace them with
STAINLESS STEEL and CAST IRON COOKWARE.

PLASTIC UTENSILS: These can break down easily and release toxins when
heated. Instead, use utensils made from SILICON, WOOD, or STAINLESS
STEEL. One caveat: If silicon utensils turns white when bent, they probably
contain fillers and should be avoided. Also a great option: COMPOSTABLE
FORKS, SPOONS, AND KNIVES made from biodegradable, plant-based
materials such as corn. Try EcoSouLife.

PLASTIC WRAP: Did you know that cooking or storing hot food in plastic is
a recipe for disaster? Dangerous toxins can leach into your food. Use GLASS
instead for food storage.

ALUMINUM FOIL: This kitchen staple releases toxins into

Learn more at mychelle.com your food when heated; use PARCHMENT PAPER instead.

YOU’RE DOING IT. MAKE IT COUNT.
THE SPRY 5 SYSTEM IS THE MOST COMPLETE, EASY TO USE AND GREAT TASTING LINE OF ORAL CARE PRODUCTS ON THE MARKET
Using products from the Spry5 system
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The Spry5 System is simple to use, in
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Make the switch to Spry products and
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1 Brush and rinse with Spry toothpaste
and oral rinse when you wake up.
2 After meals chew Spry gum or mints.
3 Brush and rinse with Spry toothpaste
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4 Use Spry Dental Probiotics before bed.
5 Other exposures to 100% xylitol
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"#$%&'() NE W & NOTABLE

Keeping It Fresh
Spring is finally in sight. Refresh and renew
with these natural foods, supplements, and
home cleaning products Up Your Game
Garden of Life’s new supplement line, SPORT,
is all you need to increase energy, boost your
Home Fresh Home performance, and speed muscle recovery. All
The easy answer to a naturally clean, chemical-free, and sweet smelling home? Aura Cacia Home products are made with 100 percent organic
Care essential oils. In four pure essential oil blends—Down to Earth, Keep It Fresh, Main Squeeze, ingredients. And everything is free of GMOs,
and Petal Power—they can be used to create everything from window cleaner to laundry soap, hormones, and antibiotics. Here’s what is
carpet-freshening powder, furniture polish, and even included in the line:
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!!Popcorn’s New
Best Friend
Bursting with buttery flavor, Barlean’s Butter

!!Quinoa Made Convenient Flavored Coconut Oil is perfect on popcorn

… and in stir-fries and baked goods, and
anywhere else you love butter. It’s an easy and
delicious way to get more coconut oil in your
diet, a naturally rich source of healthy saturated
fatty acids. This coconut oil is dairy-free, GMO-
free, gluten-free, and like any
Ellyndale Naturals Q Cups Organic Quinoa.
other coconut oil, has no trans
These carry-anywhere cups take the goodness of this fat or cholesterol. The buttery
flavor comes from botanical
extracts—no artificial flavors or
colors are added. There’s no
coconut flavor or odor. Use it
1:1 as a substitute for butter.

!! • MARCH 2017
 !"##$%
THE PROBIOTIC
F
; @ A B C D > E

FOR WOMEN
CLINICALLY TESTED PATENTED
Jarro-Dophilus® Women contains four clinically
documented, vaginal probiotic Lactobacilli strains:
L. crispatus LbV 88, L. jensenii LbV 116,
L. gasseri LbV 150N and L. rhamnosus LbV 96.*

All four strains were originally isolated from the

vaginal tracts of pregnant women and are the
dominant lactobacilli of healthy vaginal microbiota.
They have been clinically tested for efficacy in
helping maintain protective, healthy vaginal flora
and promote urinary tract health.*

When choosing an effective probiotic, documented

strains matter.™

Choose science.
Choose Jarro-Dophilus® Probiotics.

FOUR CLINICALLY DOCUMENTED

LACTOBACILLUS STRAINS*

CONTAINS THE PREVALENT AND DOMINANT

SPECIES OF THE HEALTHY VAGINAL MICROBIOTA*

PROMOTES
URINARY TRACT HEALTH*

PROMOTES AVAILABLE
VAILABLE IN EITHER ENTERIC-COATED (SHELF-STABLE
(SHELF-STABLE, 5 BILLIO
BILLION)
HEALTHY VAGINAL MICROFLORA* OR NON-COATED (REQUIRES REFRIGERATION, 10 BILLION) OPTIONS

Jarro-Dophilus® Women provides the clinically tested Astarte®

Patent 2,509,610 and U.S. Patent 8,846,027. Astarte®
Austria, and licensed in the U.S. to Jarrow Formulas, Inc. Other international patents pending.

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#$%#&'()* GUIDE TO CUT TING - EDGE SUPPLEMENTS

Nutritional and Brewer’s Yeasts:

What’s the Difference?
Looking for a healthy source of B vitamins, protein, fiber, and minerals that
doesn’t come from animals? Nutritional yeast and brewer’s yeast are versatile
foods—some would say superfoods—that fit the bill ///BY VERA TWEED

Both nutritional and brewer’s yeasts are

a type of fungus. So, like mushrooms,
they’re neither plant nor animal. Both are
good sources of B vitamins, necessary for
efficient metabolism of food and to help
us withstand stress, and of minerals,
protein, and fiber. Although either one
can be taken as a supplement in pills,
flakes and powders are the most popular
forms, adding a nutritional boost when
mixed in juices, smoothies, dressings,
sauces, or soups, or sprinkled on salads,
cooked vegetables, popcorn—or just
about any other food. Nutritional yeast is
especially popular as a vegan substitute
for grated cheese, such as Parmesan.
Both types of yeast are inactive,
meaning they won’t make bread rise
or generate a yeast overgrowth in your
body. And both are the same species of
yeast, Saccharomyces cerevisiae. But in
other ways, they differ.
The taste of nutritional yeast is milder,
+,-./01.
with a nutty, cheesy flavor. Brewer’s
yeast is a bit bitter, although the bitter-
23045
ness is reduced in some products. The Nutritional yeast is
inactive, meaning it
concentration of vitamins and minerals won’t make bread rise
differs among products, and the yeasts or cause yeast over-
are cultivated on different media. growth in the
body.

How Yeasts Are Grown

Brewer’s yeast is traditionally a byprod-
uct of the beer-making process, in which
case it’s cultivated on malted barley or
other grains, which produces some bit-
terness. However, some brewer’s yeasts
are “primary grown,” meaning they are
cultivated specifically for use as a dietary
supplement, and may be grown on the
same types of media as nutritional yeast.
Nutritional yeast is never a brewery
by-product, and is typically grown on
molasses from either sugar beets or cane
sugar. Much of the sugar beet harvest in
the U.S. is genetically modified, but nutri-
tional yeasts grown on non-GMO versions
are available, and some are organic.
B Vitamins and Other Nutrients
Both types of yeast contain similar
amounts of protein, fiber, and a very
small amount of fat—around 7 grams of
protein, 4 grams of fiber, and 1 gram of
fat in a 60-calorie serving. Brewer’s yeast
naturally contains chromium, whereas

!" • MARCH 2017

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nutritional yeast does not. In other ways,

the exact concentration of B vitamins
NUTRITIONAL & BREWER’S YEAST RECIPES and minerals varies from one product to
Holistic chef and nutritional educator Shelley Alexander, author of Deliciously Holistic,
another. Although the yeasts naturally
favors nutritional yeast for its taste. “You can put it in pasta sauces or sprinkle it on top,”
contain all the B vitamins, additional
she says. Or, try some of her recipes:
amounts are sometimes added, in which
case B vitamins are listed as separate
CHEESY POPCORN KALE CHIPS
Serves 2 Serves 2
ingredients on the label.

Nutritional yeast can simply be sprinkled
on popcorn, but for a more indulgent,
cheesy, nutty treat, Alexander suggests
flavoring popcorn this way:
½ cup organic corn kernels, popped
¼ cup nutritional yeast
2 Tbs. grass-fed butter
Melt butter, stir in nutritional yeast, and
pour over top of popcorn.
Per serving: 300 cal; 8g prot; 14g total fat
(8g sat fat); 37g carb; 30mg chol; 105mg sod;
7g fiber; 0g sugars
OPTIONS:
6 For a vegan version, use a plant oil such
as coconut.
6 For an extra kick, season with chipotle
powder or cayenne pepper.
For more holistic recipes and tips, visit
aharmonyhealing.com.
½ cup raw cashews How to Decipher B-Vitamin Content
2 Tbs. coconut oil or extra-virgin olive oil Product labels typically list amounts
½ cup nutritional yeast
of each B vitamin as “%DV,” meaning a
1 Tbs. water percent of Daily Value, the FDA’s rough
Himalayan pink salt and pepper to taste
estimate of the basic amount of each
1 large bunch of kale (about 1 lb.)
vitamin required by an average adult.
1. Preheat oven to 300˚F. In food proces- These are approximations to prevent a
sor or high-powered blender, process deficiency, and many nutritional profes-
the cashews and oil into a smooth paste.
sionals recommend higher amounts for
Add water, nutritional yeast, and salt and
pepper, and pulse a few times to mix
optimum health.
well without overprocessing the yeast. As a guide, these are the Daily Values
for each B vitamin. The %DV would be a
2. Strip leaves off kale, and discard stems.
Tear leaves into chip-sized pieces, and percentage of these quantities:
place in large bowl.
Daily Values (DV)
3. Add seasoning mixture, and massage
into leaves with your hands, coating them B1 (thiamine) 1.5 mg
thoroughly. If the mixture is too thick, thin
B2 (riboflavin) 1.7 mg
it with a little water or lemon juice.
B3 (niacin) 20 mg
4. Line baking sheet with parchment
paper, and spread out chips. Bake B6 (pyridoxine) 2 mg
Folate 400 mcg
B7 (biotin) 300 mcg
B5 (pantothenic acid) 10 mg
430 cal; 21g prot;
B12 (cobalamin) 6 mcg

*+,-.#/
01234
Bluebonnet
Nutrition
Super Earth
Brewer’s
NOW Foods Yeast
Nutritional Yeast
Flakes

food. Solgar
Brewer’s
Yeast
Powder

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.

!" • MARCH 2017

 “I take BioSil every
day... I’m amazed at
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!"#$%&'()*+,-()./ ANSWERS TO YOUR HE ALTH QUESTIONS

Top 10 Natural Emily A. Kane, ND,

LAc, has a private
naturopathic practice

Pain Relievers
in Juneau, Alaska,

3456#7 where she lives with

her husband and
*8 daughter. She is the
author of two books
Staying hydrated, on natural health,
including Managing
How to ease your aches without worrisome with water that has
not contacted plastic Menopause Naturally.
Visit her online at
side effects or addiction issues ///BY EMILY A. KANE, ND, LA C
can actually help
relieve pain.
dremilykane.com.

2The news seems to be full of stories these days about people 3) ADJUSTMENTS. I’m not a big fan of
regular chiropractic care, but doing a run
becoming addicted to opiates and prescription painkillers. Is there

!2
a better way to deal with pain? —Jeff W., Bend, Ore.
Making a positive change starts
with awareness of a problem,
exploring creative solutions, and making
a commitment to the brighter, more vital
path. The tragedy (for people, families,
communities, and institutions) of drug
addiction is that the pain created by addiction
is much worse than the original injury.
But the good news is that there are many
well-documented and useful methods of
easing pain without the scourge of addictive
pharmaceuticals. Here’s my top 10 list:
1) ACUPUNCTURE works with a whole-body
approach to the energy pathways that
conduct information from our sensory
organs to our nervous system. When
energy “flows,” there is less pain, better
communication, and improved well-being.
Slender filaments placed gently at 5–25
locations on the body per treatment can
improve energy flow quite impressively.
2) BODYWORK. Pain is felt throughout the
body. Explore therapies that make your
body feel good, or at least better. Skilled
body workers are worth seeking out.
Touch can range from super light (Reiki) to
penetrating (deep tissue, or neuromuscular
therapy), with many variations in
between. Another plus: many health
insurers cover bodywork.
of adjustments a few times a year can
absolutely help offset the trauma of sitting,
or worse, bending over and lifting, if
your job requires more than 20 hours a
week of either. There are many styles of
chiropractic therapy: I always appreciate
a doc who will educate me about body
mechanics as well as make specific
adjustments, based on a good initial
assessment and specific diagnosis. After
all, if you find out exactly what is causing
your back, hip, neck, or foot pain, you can
put together a personalized treatment
plan with your team of health professionals.
4) MEDITATION can help you get out of your
brain, and pain is registered in the brain. It
makes sense, then, that meditation helps
reduce pain. Shambhala or Vipassana

01 • MARCH 2017
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#$%&'()*+,-./*+0
Smoking can worsen pain because it puts your body in
chronic detox mode, lowering its potential for healing.
are good places to start learning basic
meditation techniques. There are many
schools and variations, but they all
share a common goal: allowing your
mind to relax to the point of not thinking,
focusing on breath, and getting into
the flow.
5) MOVE YOUR BODY. Gently. You do not
have to create more pain to get a fitness
“gain.” Try yoga, Pilates, or Tai Chi. Find
a gentle, pleasing movement and engage
with it daily for 45–75 minutes.
6) TOPICAL RELIEF. It might make you gag,
but urine is an excellent topical pain
reliever. Caribbean islanders use it on
jellyfish stings and Bedouin nomads
apply it to burns for instant pain relief.
And for good reason. Urine is basically
ammonia, a nitrogen compound, and
nitrogen can quickly restore the
chemo-electrical imbalances caused
within cells by pain and trauma. Luckily,
topical creams containing ammonium
are available at health food stores. Other
useful topicals include Tiger Balm, arnica
cream (my favorite is Traumeel), Penetran
Plus, Topricin, or a CBD salve.
!" • MARCH 2017
7) NEUROMODULATION with devices like
TENS or similar units. Some acupuncturists
can apply electroacupuncture, which
can also reset nerves and normalize the
irritability or pain signal. Some physical
therapists have extra training in this
effective technique.
8) QUIT SMOKING. Being addicted to
tobacco is not only a bummer for your
lungs (and the environment) but will also
worsen your pain. This is because your
body is in chronic detox mode, lowering
its potential for healing. There is help to
quit smoking no matter where you live.
Start with really seeing yourself as a
nonsmoker. That’s what you deserve.
9) SLEEP, my favorite panacea! You want
to find the sweet spot where you feel
genuinely refreshed in the morning,
but you’re not sleeping too much as a
form of escape. Most adults need at
least 7 hours. If you sleep less than 7
hours during the weekday, make sure to
schedule extra sleep over the weekend.
Try to completely detach yourself from
electronic devices for 10 continuous
hours a day. If that seems impossible,
notice how many hours a day you’re not
touching your phone, then extend that
time by 5 minutes each week for the rest
of the year.
10) WATER, which is arguably our
most precious natural resource. Being
well-hydrated, with good water that
has not contacted plastic, absolutely
alleviates pain. As a specific example,
much low back pain is due to the squishy
discs between our bony spinal vertebrae
getting flat due to lack of fluid, too much
bodyweight, and/or prolonged sitting.
You can control all three of these
common contributors to low back
pain—at very little expense.
BEST PAIN-RELIEVING
SUPPLEMENTS
In addition to exploring the
therapies discussed in this
article, the following
nutrients can help reduce
or relieve pain. Follow
label instructions for
dosage. These supple-
ments can be taken alone
or as part of a combination
formula for pain.
2 TURMERIC
2 FISH OILS: If you don’t
regularly eat wild salmon
or sardines—the best way
to ingest fish oil—use up
to 4,000 IU of EPA and
DHA (combined) daily.
2 ST. JOHN’S WORT
2 ASHWAGANDHA
2 WHITE WILLOW BARK
2 CORYDALIS
Do you have a question for Dr. Kane? Email it to editorial@
betternutrition.com with “Ask the ND” in the subject line.
#$%&$'()#*+,-./0123 NATUR AL REMEDIES FOR COMMON CONDITIONS

4*56
7$869:$;<
If you’ve experienced a

Post-Traumatic Stress
traumatic event, such as
a car accident, and can’t
seem to get back to
“normal,” you may
be suffering from
5 homeopathic remedies that can help PTSD.
///BY AVGHI CONSTANTINIDES, DHOM, HMC, MA

We tend to associate post-traumatic stress = Arsenicum album: this remedy covers that would not have bothered you
disorder (PTSD) with combat veterans, a lot of fears and anxieties that lead before can trigger panic attacks, such
but any traumatic event, from earth- to obsessive-compulsive behaviors. as driving on a freeway, getting into
quakes to car accidents, can trigger this Your mind can’t stop playing the same an elevator, or flying in an airplane.
often frustrating and debilitating malady. trauma over and over again. You can “I went to the supermarket and on the
For many people, the psychological only focus on the negative—worrying, way in the car, I thought I would die,” is
effects of traumatic events are tempo- perhaps, that something bad will happen the type of statement you might make.
rary—after a time, they start to feel like to you or a loved one. You may be = Argentum nitricum: Very anxious,
their old selves again. But some people overly concerned about germs or your especially about health. I call it “Monkey
can’t seem to get back to their old normal. health, to the point of hypochondria. Brain,” when patients can only focus on
Many suffer from fears, their health or lack of it,
anxiety, and panic attacks If none of these descriptions fits your exact convinced that every
that don’t go away, and profile of symptoms, consider consulting a minor ache or ailment is the
these prevent them from symptom of a fatal disease,
living their normal lives. trained homeopath who can help develop and tend to go from doctor
Conventional doctors a customized treatment. to doctor to get diagnoses.
usually treat PTSD with Lots of fear—heights, crowds,
antidepressants and anti-anxiety = Aconitum napellus: Often follows a small spaces, etc. They have a need to
medicines. But there are natural sudden, unexpected trauma, such as express their feelings in an impulsive
alternatives. Here are five homeopathic an earthquake or car accident. A deep way with anyone who will listen. They
remedies that can help. If none of these fear of death sends you into a panic have a feeling of impending doom, like
descriptions fits your exact profile of state. You can feel your heart beating some evil force is coming for them.
symptoms, consider consulting a trained at a rapid pace that comes on all of a = Stramonium: Night fears and nightmares.
homeopath who can help develop a sudden. You may feel faint, along with Fear of the dark, animals, violence, and
customized treatment. perspiration and trembling. Things being alone. Terrifying nightmares,

!" • MARCH 2017

 to them. May have many phobias,
BONUS BACH FLOWER REMEDIES such as fear of driving, flying,
" RED CHESTNUT: For worry, loss of sleep, irrational behavior, and injury, suffocation. May also
fear being alone, even though
feelings of anger, hate, resentment, and impatience.
" STAR OF BETHLEHEM: Very helpful in any shock, trauma, or grief they tend to do better by them-
selves in a quiet room without much
event. When you just can’t seem to move forward and you stay in the
traumatic event. Feelings of shame, fear, frustration, and guilt that can turn into anger and light. They have an irrational fear of
grudges. Holding your fears and anxieties in the abdominal area, loss of appetite, and a lot water, either seeing it or just think-
of GI issues. This Bach Flower essence can help you move forward out of that trauma. ing of it. They have been bitten by an
animal and had fears since then. They
SUGGESTED DOSE FOR THE BACH FLOWERS: Put 3 drops into a 12-oz. bottle of water, and each may turn violent and abusive.
time you sip on the water, you are dosing yourself. These are safe and easy for children and
adults. You can put both Bach flower remedies in the same bottle of water. SUGGESTED DOSE: Dosages vary from a
30c, 200c, to a 1M, and can be taken
waking up panic-stricken and full of protect themselves, so are always on daily or weekly. This depends on the
anxiety. Anxiety turns into destructive the attack. This is how they survive. severity of symptoms and how long
and malicious behavior, an out-of- " Lyssinum: Hypersensitive to sound, someone has been suffering. Try and see
control feeling, and anger. The fears light, smell, and even others’ emotions. what works best for you. Or seek the
are so deep that they bring on panic. Their emotions are raw, like exposed help of a professional homeopath.
Nighttime is the worst. Patients can’t nerves. They feel they are being Avghi Constantinides, DHom, HMC, MA, is a certified
stand to be alone. Their reaction to tormented or ridiculed, and have a homeopathic practitioner who has been in private
practice in Los Angeles since 1995. Visit
fear is violence. They feel they need to dread that something bad will happen homeopathyforlife.com to learn more.

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Island-Inspired Skin & Hair Care

Craving a tropical escape? Create an at-home version with natural products
featuring luxurious tropical ingredients ///BY SHERRIE STRAUSFOGEL

Tropical islanders discovered long ago the
benefits of oils and extracts from coconuts,
tamanu, and papaya for their skin and
hair. Imagine yourself digging your toes in
the sand and feeling the warm breezes as
some of the favorite beauty secrets of the
islands are revealed. Here are a few ways
to benefit from island beauty treasures:
Coconut Oil’s Beauty Benefits
Coconut oil has been used by all cultures
where coconut palms grow to cleanse
and moisturize even the driest skin and
hair. Packed with fatty acids, antioxidant-
rich vitamin E, and minerals, coconut oil
can be used on your face, body, and hair
without clogging pores or leaving a greasy
residue. When applied to the skin, fast-
absorbing coconut oil heals and prevents
dry, chapped areas, especially cuticles,
the heels of your feet, and elbows. It has
antiaging properties that help decrease
fine lines and wrinkles, and is ideal for
removing makeup. Used on hair, coconut
oil provides shine, treats and prevents dan-
druff, and leaves a pleasant, subtle scent.
Tamanu: Healthy Skin Oil
This beauty secret from the South Pacific is
slowly making its way into our cosmetics.
Commonly used in folk medicine, tamanu
oil treats everything from cuts, scrapes,
and burns to insect bites, abrasions, acne,
scars, psoriasis, sunburn, blisters, eczema,
and even body odor. Polynesian women
depend on it for clear, blemish-free skin,
and use it on babies to prevent diaper rash.
The tamanu tree is indigenous to
Southeast Asia, but profuse in Polynesia.
The fruit, about the size of an apricot, has a
thin flesh and a large nut. When the kernel
dries, it turns a deep, chocolate brown, and
produces a thick, rich, dark green oil that
absorbs completely and leaves no residue
when applied to skin.
Skin-Brightening Papaya
The popular tropical fruit, papaya, has
long been known to aid digestion. Those
same enzymes in the tender-fleshed fruit
are responsible for its being added to

4
1
3

2 5

!" • MARCH 2017

beauty products that exfoliate, soften, and Relieve Your Anxiety
nourish skin. The papaya’s vivid orange
color reveals the presence of carotenoids
and other potent antioxidants that slow
and Stress …Fast! *†

down the effects of aging. The papaya tree

is native to the tropics of Central America
and South America, but is now cultivated
throughout the tropical world for its health
and beauty benefits.

1  Hair Repair
Revive dry, damaged hair with Pacifica
Coconut Power Strong & Long Healing
Shampoo. This mild foaming shampoo is infused
with calming coconut, rice protein, super fruits
(moringa, açai, passionfruit), and Tahitian gar-
denia (monoi) to restore moisture and remove
pollutants. Ideal for color-treated hair.

2  Good Night
Revitalize and moisturize your skin with
Alaffia Hydrating Coconut Night Cream
with Shea, Myrrh & Reishi. Soothing coconut,
nourishing reishi, relaxing myrrh, protective shea,
and moisturizing and healing kpagnan (pronounced
“pa-nya,” from the Togo-native African butter tree)
support your skin’s natural rejuvenation process.

3  Bombs Away
Immerse yourself in a refreshing bath
with Nubian Heritage Coconut &
Papaya Bath Bombs. As the effervescent balls
melt, cleansing and softening your skin, tropical
Whether it’s the nervous flutter
of butterflies in your stomach,
sweaty palms before a big speech, or sleepless nights due
scents of sweet, juicy papaya and subtle coconut
perfume your skin. to looming deadlines, everyone experiences the symptoms
of anxiety at some point.† But when occasional stress and fear

4  Oil’s Well
Get head-to-toe hydration with NOW
Solutions Pure Fractionated Liquid
Coconut Oil. This light, versatile oil goes on
smooth to leave skin feeling silky and helps
stop you from doing the things you love, it’s time to reclaim
your life with AnxioCalm®, a clinically studied formula that
can offer you relief in just hours.*†
soften and add shine to dry, damaged hair.
Colorless and odorless, it can be used as a Non-drowsy. Non-addictive.
carrier oil for essential oils, as a massage oil,
or as a base for DIY skin and hair products. Safe for adults and children over 4.

5  Green Power
Calm and soothe your skin with Aura
Cacia Nourishing Tamanu Skin Care Oil.
Emerald-green tamanu oil contains powerful
antioxidants and essential fatty acids that nourish
skin. This organic oil is sustainably sourced from
the nuts of Vietnamese tamanu trees.
EuroPharmaUSA.com
MONEY-BACK GUARANTEE
Sherrie Strausfogel is the author of Hawaii’s Spa
Experience: Rejuvenating Secrets of the Islands (the first † Relieves occasional anxiety and stress.
book to feature aromatherapy in its pages). Based in
Honolulu, Strausfogel writes about beauty, spas, health, *THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION.
cuisine, and travel. Her work has appeared in more than THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.
100 magazines, newspapers, guidebooks, and websites.
BODY
CLEANSE
Give yourself a thorough spring-cleaning,
and maybe even lose weight, with our
handy detox guide /// VERA TWEED

I
t’s no secret that we’re exposed to hundreds of chemicals
in today’s environment, but we can reduce their impact in
two important ways. “We can improve the body’s ability
to get rid of these chemicals, and we can limit the amount of
chemicals we are exposed to,” says Gaetano Morello, ND, a
naturopathic physician based in Vancouver, B.C., Canada, who
has developed an effective detoxification and cleansing pro-
gram that most healthy people can do at home.
Limiting exposure is an ongoing process that
includes eating organic food, drinking pure water,
using non-toxic skin care and household cleaning products,
avoiding chemical air fresheners, and eliminating other
controllable sources of harmful chemicals, such as pesticides
or herbicides in the yard.
On the other side of the coin, there are various ways
to improve our ability to eliminate toxins, including daily
juicing, supplements that enhance our natural detoxification
processes, and occasional cleansing and detox programs,
which could last a day, a few days, or about a week. Fasting,
as in consuming nothing but water for extended periods,
is not recommended.
How to Do a Body Detox at Home
“Detoxification has two phases,” says Morello. In
simple terms, phase 1 dislodges toxins and phase
2 eliminates them. Toxins that are dislodged but
not eliminated from the body will recycle, causing
unpleasant side effects such as fatigue, achiness,
moodiness, or a general feeling of being unwell.
However, the right nutritional support can
help control the process, getting rid of
toxins efficiently without misery.
Morello’s program, which has
been successfully used by thou-
sands of his patients, starts by
preparing your body to handle
dislodged toxins before doing
the actual detox step. This way,
side effects can be avoided.
“Increase your antioxidant
load in the body, number one,”
says Morello. “You can juice or
take antioxidant supplements.”
Below is his supplement regimen:

For two weeks, eat your normal
diet and take these daily:
During the third week:
 Eat a clean diet without sugar, with healthy fats but low in saturated fat, with organic
chicken instead of red meat, lots of vegetables, and smaller portions than usual. Cutting
back on calories is key, as body fat is the major storage depot for toxins, and fat loss trig-
gers detoxification. During this week, also avoid any foods that you don’t
tolerate well, which could be dairy, eggs, soy, wheat, or other grains.

 Equally important, take these daily:

CURCUMIN:
Vitamin C: Grapeseed extract 2 grams of an Curcumin helps to manage the
3–5 grams (or Pycnogenol): extract that contains phase 1 and 2 steps of detoxifi-
TRY: American 200–300 mg 95% curcuminoids
Health Ester-C TRY: Jarrow TRY: Life Extension cation so that toxins are less likely
Effervescent Formulas OPCs+95 Super BIo-Curcumin to recycle and cause problems. “It
Grape Seed Extract enhances phase 2 and slows down
MILK phase 1,” says Morello. In other
THISTLE:
600 mg words, it helps to prevent an overload of
daily toxins being released at once and improves
TRY: Nature's
Answer
their elimination. Milk thistle improves the liver’s
Milk ability to get toxins out in bile. Extra fiber is needed
Thistle-8 to bind with toxin-loaded bile and get it eliminated,
FIBER: at least 6 grams preventing toxins from being recycled in the body.
daily in a supplement Morello recommends doing the program three
N-acetyl cysteine Alpha lipoic acid: such as flax seed or times per year, and taking lower doses of curcumin and
(NAC): 1,500 mg 200 mg psyllium TRY: Organic
TRY: Source Naturals TRY: Natrol India Organic Whole grapeseed extract or Pycnogenol on an ongoing basis
N-Acetyl Cysteine Alpha Lipoic Acid Husk Psyllium to bolster the body's ability to routinely eliminate toxins.

!" • MARCH 2017

Help shield your immune system.*
Gl
Glutathione e pl
play
ayss an
ay a essentiial role in supporting immune health and helps protect cells from the damaging effects
of oxi
xida
datitive
da titivee str
tres
ress
ess an
es and ttooxi
xins
n . Whhilie our bodies make glutathione, levels can become depleted through poor lifestyle
choi oices—and even the natural aging process. A strong immune syyst stem
em is cr
crititic
ical
a
forr good health. Support it with good habits like eating rig ight
ht, regular exercise,
and by taking Setria®—the first glutathionee clilini
nica
cally studieed
1*
to rais
isee levels in the bodyy.

Visitt Setriaglutathione.com
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Follow Setria®

Setria® is a registered trademark of KYOWA HAKKO BIO CO., LTD.

Copyright ©2017 KYOWA HAKKO U.S.A., INC. All Rights Reserved.

1) Randomized controlled trial of oral glutathionne supplemeentattionn *These statements have not been evaluated by the Food and Drug Administration.
on body stores of glutathione. J.P. Richie. This product is not intended to diagnose, treat, cure, or prevent any disease.
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Look for these fine brands with

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More Ways to Cleanse and Detox
“At-home detoxification processes are very individualized,
based on what lifestyle somebody has led up to that point in
time, and they can be very extensive or they can be very, very
short,” says Holly Lucille, ND, a Los Angeles-based naturopathic
physician and educator. For example, some people designate
one day of the week, or a weekend, to eat a very clean diet, and
others simply don’t eat for a day.
Another approach is to choose a detox or cleansing kit from
a company you trust and follow the recommended program.
Milk thistle, for liver support, is a basic ingredient. Burdock and
dandelion root, found in some kits, also make good detoxifying teas.
To enhance your detox program and help your body deal
with toxins on an ongoing basis, Lucille also recommends doing
the following:

Dry-brush skin for 5 minutes a day

Add 2 cups of Epsom salts
with a loofa or organic brush, Get a Swedish massage.
to a bath and soak for 20 minutes.
brushing toward the heart.

Drink at least 3 liters of water

Take 200–400 mg of
per day (slightly more than
milk thistle daily.
6 16-oz. glasses).

If you have digestive issues, those should be resolved before doing a detox
program. For constipation, take probiotics to replenish healthy gut bacteria and a laxative that
contains magnesium hydroxide, which draws water into the bowel and is not irritating.
!" • MARCH 2017
 Compared to

Basic people who eat

Juicing
Rules
“It has to taste delicious,”
says Steve Prussack, author of
Juice Guru: Transform Your Life
by Adding One Juice a Day. Don’t
be afraid to experiment. Fruit juices,
he says, are cleansing, while veggie
juices build you up, making an ideal
combination. If you dislike juiced veggies,
start with fruit and gradually add
veggies, as your taste buds develop.
organic fruits and veg-
etables, blood levels of
pesticides can be up to 50
times higher in those
who eat conven-
tional produce.
Basic Juice Recipes
Prussack developed two “template” juices: basic, tasty recipes with many possible variations, using
simple ingredients that are available year-round. For quantities of leafy greens, chop and pack
tightly in a measuring cup. When peeling lemons or limes, leave the white pith, as it contains
concentrated nutrients.

Juice Guru Daily Classic Juice Guru Cleansing Juice

Makes about 3 cups (3 servings) Makes about 3 cups (3 servings)

1 stalk celery, chopped 6 carrots, medium to large size

2 cups chopped kale leaves 4 red apples, cored and sliced
3 cucumbers, quartered 1½-inch piece of ginger root,
1 lemon, peeled and halved peeled and sliced
1½-inch piece ginger root,
peeled and sliced In a juicer, process in this order: half of carrots,
half of apples, all of ginger, then remaining
Using a juicer, process in this order: half the carrots and apples. Whisk and serve.
celery, kale, cucumber, and lemon; then
ginger root; and then remaining celery, kale, Per serving: 210 cal; 2g prot; 1g total fat (0g sat

Simplest cucumber, and lemon. Whisk and serve. fat); 55g carb; 0mg chol; 100mg sod; 11g fiber;
38g sugars

Morning Juice
Lemons are alkalizing and anti-
Per serving: 80 cal; 4g prot; 1g total fat (0g sat
fat); 17g carb; 0mg chol; 40mg sod; 3g fiber;
6g sugars
SUBSTITUTIONS:
For ginger root: a ½-inch piece
inflammatory and help to balance both of turmeric, peeled
SUBSTITUTIONS: For the apples: 2 pears
acidity and inflammation from meats,
dairy, and sugar, thereby enhancing For kale: 1 cup chopped Swiss chard,
spinach, romaine, or dandelion greens OPTIONAL ADDITIONS:
the human body’s innate ability to heal 6 sprigs fresh parsley or ¼ cup of loosely
For lemon: 1 lime
itself. And, you don’t need a juicer to packed basil or cilantro leaves
For added sweetness: substitute 2 apples
harness their power. in place of 2½ of the cucumbers
Fill a 32-ounce mason jar with pure For more recipes
water and add fresh-squeezed juice OPTIONAL ADDITIONS: and juicing tips,
of 3 lemons. Drink it first thing in the 10 sprigs of fresh mint or basil visit juiceguru.com.
morning on an empty stomach and 1 red bell pepper
wait at least 20 minutes before eating. 1 tomato

Often found in detox drink recipes, maple syrup is a nutritious

and alkalizing sweetener, but not a necessary detox ingredient.
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.

!! • MARCH 2017
 <=6>?&2@A8&26">ABC8&AC?C=6D&E6D6>FC8
DON’T LEAVE FEELING BETTER TO THE TELL OF THE CARDS.

Syntol is formulated by experts to work. Probiotic and digestive imbalance can have a
wide range of symptoms, from exhaustion and poor memory to gas, bloating, immune
dysfunction, and even strong sugar cravings. Syntol promotes good digestion and
healthy immune function by breaking down candida cells, and delivering probiotics
where they live. Syntol also cleanses toxic yeast without the uncomfortable detox
symptoms often found with other formulas.

Learn more about how science, stats, and standards play a role in supplement
selection and why you should always GHCGIJ at arthurandrew.com/check-three or
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!"#$%$&%'('$)$*'%&#(+$&*,'&-$$*&$+(./('$0&-1&'#$&2,,0&(*0&34/5&60)7*7%'4('7,*8&
"#7%&94,0/:'&7%&*,'&7*'$*0$0&',&07(5*,%$;&'4$(';&:/4$;&,4&94$+$*'&(*1&07%$(%$8
 NUTRIENT
DEFICIENCIES

!" • MARCH 2017

Even if you eat a balanced, whole-
foods diet, you may still be missing
vital nutrients. And even low-level
nutrient deficiencies can sap energy,
diminish immune function, and
lead to mood swings and brain fog.
Here’s a look at some of the most
common deficiencies—and what
you can do about them. /// LISA TURNER

W
hat causes nutrient deficiencies? It’s not always a matter of
just failing to eat a balanced diet. Long-term use of proton-pump
inhibitors (PPIs), cholesterol-lowering statins, diuretics, and
other medications can interfere with the body’s ability to produce,
absorb, or utilize crucial nutrients. Celiac disease, inflammatory bowel
disease such as Crohn’s disease, and many other digestive problems
can reduce absorption of nutrients and also lead to deficiencies. And
other factors, such as chronic dieting, excessive coffee or alcohol intake,
and stress, can deplete vitamins and minerals, fast.
If you’re eating right, but still not thriving, you may not be truly
nourished. But the good news is that it’s easy to remedy these issues
and get yourself back to vibrant. Here’s how.

MARCH 2017 • !"

Vitamin D
This fat-soluble
vitamin is essential for
bone strength, immune
function, brain health,
and mood. But unless
you spend time outside
sans sunscreen, you
may be deficient. In
addition, people with Supplement
dark skin, those who Pick:
live in northern climates, Country Life
D3 Gummies
and people who are
obese are more likely to be deficient in
vitamin D. Deficiencies aren’t obvious,
and symptoms may take years to manifest.
Signs that you’re lacking in D include
poor immune function, fatigue, muscle
weakness, bone loss, and depression.
Food sources: It’s hard to get significant
vitamin D from food—cod liver and fatty
fish such as salmon and sardines are the
only good sources. If you suspect you may
be lacking in D, get your levels tested. For
more information on how to make sure
you're getting enough D, visit the Vitamin
D Council at (vitamindcouncil.org).
Supplement facts: Because vitamin
D is hard to get from food, you’ll probably
need to supplement if you’re low in it.
Choose vitamin D3 (cholecalciferol), the
form your body naturally makes when
it’s exposed to sunlight.
Magnesium
Critical for bone
and tooth health, this
mineral is also involved
in detoxifying heavy
metals and other toxins
from the body, and it
plays a part in hundreds
of enzymatic reactions.
But because it’s depleted
by antibiotics, cortisone,
painkillers, stress, and
excess sugar consumption, Supplement
some 48 percent or Pick:
more of Americans may Natural Vitality
be lacking this critical Natural Calm
Orange Flavor
nutrient. Low levels are
marked by irregular heartbeat, muscle
cramps, restless leg syndrome, cravings for
!" • MARCH 2017
chocolate, and fatigue. Long-term
deficiencies can lead to osteoporosis,
heart disease, diabetes, high blood
pressure, and stroke.
Food sources: Nuts, seeds, leafy greens,
dark chocolate, sea vegetables, beans, and
whole grains are the best food sources.
Because most foods today are lacking in
magnesium and other minerals as a result
of soil depletion, supplements can help.
Supplement facts: The best choices
are magnesium amino acid chelates,
magnesium citrate, and magnesium
threonate, all of which have high levels
of absorption. Avoid magnesium oxide,
a cheap form of the mineral that’s
poorly absorbed. Soaking in Epsom
salt baths—high in magnesium sulfate,
which is absorbed in small amounts into
the body via the skin—can also increase
your body’s levels of magnesium.
Omega-3 fats
These healthy
fats are critical for
heart and brain health,
and to protect against
inflammation. But
because they exist in a
balance with omega-6
fats—prevalent in the
processed American
diet—most people
tend to be deficient in
omega-3s. Low levels Supplement
manifest in dry, flaky Pick:
skin; fatigue; reduced Nordic Naturals
Ultimate Omega-
immune function; Xtra Liquid
and mood disorders.
Long-term deficiencies can lead to
inflammation, depression, heart disease,
Alzheimer’s disease, cancer, and other
serious diseases.
Food sources: Sardines, salmon,
mackerel, and tuna are the best sources
of EPA and DHA, the types of omega-3
fats used by the body. Vegetarian foods
such as walnuts, flax, and chia seeds
contain a type of omega-3 fats called
ALA, which the body converts into usable
forms. Unfortunately, the conversion rate
is very low, so if you don’t eat fish, it’s
wise to consider a supplement.
Supplement facts: Because omega-3
fats are prone to oxidation—doing more
harm than good if you take them—it’s
critical to choose a high-quality oil. It
should smell like the ocean, but not like old
or rotten fish—a strong lemon or lime
scent may be an attempt to mask fishy
odors. Krill oil contains astaxanthin, an
antioxidant that prevents the fats from
oxidizing, but is lower in total omega-3
fats compared to fish oil. Always choose
a fish oil that meets international standards
for toxins to be sure it’s free of heavy metals.
Iron
This essential
mineral is responsible
for transporting
oxygen to cells and
regulating cell growth
and differentiation.
Deficiencies are
common, especially
in preschool children, Supplement
pregnant women, Pick:
Flora Floradix
vegetarians, vegans, Iron + Herbs
and women of child-
bearing years. Low-grade iron deficiency
leads to anemia, and manifests in
weakness, fatigue, impaired immune
response, and diminished brain function.
Food sources: There are actually two
types of iron. Heme iron, found only in
animal foods, is especially well-absorbed
and utilized by the body—one reason
vegans and vegetarians are more
susceptible to iron deficiencies. The
best sources of heme iron are red meat,
dark-meat poultry, organ meats, mussels,
oysters, clams, and sardines. Non-heme
iron is found in both animal and plant
foods. It’s more common, but harder for
the body to absorb. You’ll find non-heme
iron in beans, legumes, seeds, greens, and
dried fruit. Eat them with bell peppers,
strawberries, oranges, and other foods
high in vitamin C, or with acids such as
vinegars and tomatoes, to enhance the
body’s ability to absorb non-heme iron.
Supplement facts: If you suspect
that you’re anemic, be cautious with
supplementing, as too much iron can
be toxic. The body is limited in its ability
 compounds, made up of four groups
How Drugs Deplete Your Nutrients
Some over-the-counter and prescription medications can deplete your body of key
of tocopherols and four groups of
tocotrienols. The best supplements are
nutrients. Here are a few of the most common drug-nutrient depletions: full-spectrum compounds that combine
k Aspirin (frequent use): potassium, vitamin C, folic acid, and iron. a mixture of tocopherols and tocotrienols.
k Nonsteroidal anti-inflammatory drugs (NSAIDs) such as Advil and Aleve: DHEA, Look for “d” forms, such as d-alpha
folic acid, melatonin, and zinc. tocopherol, rather than “dl” forms.

k Statin drugs such as Crestor and Lipitor, used to lower high

cholesterol: CoQ10 (essential for energy, and heart and muscle HERE'S Vitamin K
function); vitamins D and E. A GREAT This fat-
k Corticosteroids such as Medrol: folic acid, DHEA, vitamins
HEALTH RESOURCE: soluble vitamin
C and D, and minerals, particularly calcium, magnesium, MYTAVIN.COM
is critical in
zinc, selenium, and potassium. Developed by a doctor,
this website lets you search building strong
k Birth control pills: B vitamins, particularly folic acid, B6, B12, bones, protecting
and B2; magnesium, zinc, tyrosine, and vitamin C. single drugs or combina-
tions of drugs for a list of the heart, and
associated nutrient ensuring proper
deficiencies. brain function.
to excrete iron, and when levels build up, Supplement Vitamin K is produced
it can damage cells and increase the facts: Like iron, iodine in the intestines, and Supplement
risk of heart disease. Ask your health is toxic in high doses, so check with the amount of vitamin Pick:
Carlson
care provider to test your iron levels your health care provider first. If you K the body can absorb K Complete
before supplementing. do supplement, choose iodide, which is from the diet is directly


iodine in its ionized form, and don’t take related to gut health and probiotics—so
Iodine more than the recommended dosage. if you suffer from chronic digestive

!
This vital mineral difficulties or bowel problems, you may
regulates thyroid function Vitamin E be at risk. Cholesterol-lowering statins
and the production of This powerful and extended periods of antibiotics also
thyroid hormones, antioxidant prevents compromise the gut and make it difficult
necessary for growth, free radical damage, for the body to absorb adequate amounts
metabolic rate, bone health, protects the heart, of vitamin K. Low levels of vitamin K
and brain development. reduces the risk for can manifest as bleeding and bruising
Deficiencies are com- Alzheimer's disease, and easily, tooth decay, and weakened
mon, especially in prevents cancer. In one bones. Long-term deficiencies can lead
people who avoid salt Supplement landmark study, vitamin to osteoporosis, cardiovascular disease,
or use sea salt, and in Pick: E (alpha tocopherol) lev- and cancer, as well as a shorter life span.
Terry Naturally Supplement
vegans and vegetarians. Tri-Iodine els were associated with Pick: In one recent study, people with the
Deficiencies can lead to a significant reduction A.C. Grace highest intake of vitamin K were 36
goiter (enlarged thyroid gland), weight in overall mortality, as Unique E percent less likely to die from any cause,
gain and obesity, cognitive impairment, well as a 21–42 percent compared to those with the lowest intake.
psychiatric disorders, and fibromyalgia. reduced risk of prostate cancer, stroke, Food sources: : There are two
Some newer research also links iodine lung cancer, and respiratory disease. main types of vitamin K: K1, found in
deficiency to breast cancers and high Even so, as many as 93 percent of American spinach, cabbage, leafy greens, eggs,
rates of fibrocystic breast disease. men and 96 percent of American women and fish, and K2, found in grass-fed
Food sources: The best dietary source don’t consume the recommended dietary animal products, fermented foods such
of iodine is seaweed; as little as ¼ tsp. allowance of vitamin E. as sauerkraut or natto, and certain
of most types of kelp powder will more Food sources: Wheat germ and wheat cheeses, including Brie.
than meet the RDI. Other good sources germ oil, sunflower seeds, almonds, Supplement facts: The body needs
include seaweed, fish, shellfish, milk, spinach, Swiss chard, and avocado are both K1 and K2, although K2 appears
and eggs. Table salt has varying levels the best food sources. to have the most pronounced effects.
of added iodine, so don’t count on it for Supplement facts: Vitamin E is actually MK7, or menaquinone-7, is an especially
your iodine content. a group of eight primary antioxidant bioavailable type of K2.
Lisa Turner has been researching and writing about nutrition, and cooking great natural meals, for almost 20 years. She’s the author of five books on food and nutrition, including Mostly Macro and Meals That Heal.
She has appeared on national television and radio shows, taught cooking classes, and lectured across the United States on food, health, and nutrition. Visit her online at inspiredeating.com.

!" • MARCH 2017

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 Take your eating tips from the pros—basketball pros, that is—with the
official nutrition program of the Los Angeles Lakers /// VERA TWEED

FATS
R
egardless of which basketball team you root for—or whether you’re a fan of
the sport at all—it’s hard not to admire Kobe Bryant’s legendary 20-year career “There are foods that we eat that contain
with the Los Angeles Lakers. Even in his last game, the Black Mamba (Bryant’s known gene-mutating agents—those are
self-ascribed nickname) set a record by scoring 60 points, more than double any other the vegetable oils,” says Shanahan, who
player’s final-game score in NBA history. calculated that these supply the average
While dealing with multiple injuries during his last few years on the court, Bryant American with 35–45 percent of daily
followed the team’s official diet: the Los Angeles Lakers PRO Nutrition Program, and calories. More specifically, harmful oils
his habit of drinking bone broth got a fair bit of media coverage. But there’s more to are refined, bleached, and deodorized.
this wholesome eating plan than that. The biggest culprits are soy, corn, canola,
“Your food choices change your genes,” says Catherine Shanahan, Catherine sunflower, and cottonseed oils, but olive,
MD, who developed and directs the Lakers’ nutrition program and Shanahan, avocado, peanut, and other oils can also
is the author of Deep Nutrition: Why Your Genes Need Traditional MD, directs the be refined. Gene-mutating oils are found
Lakers' nutrition
Food. Some foods lead to genetic mutations that foster ill health and program, and in salad dressings, dips, and most conven-
disease, she explains, while others protect and enhance our well-be- she's the tional packaged and restaurant foods.
ing and support a long, healthy life. author of Deep “They’re pro-inflammatory and break
Nutrition.
In Shanahan’s medical practice, this approach has helped down our collagen,” says Shanahan, and
many patients to improve mood, calm allergies, boost fertility andd that leads to cellulite, even in babies who
give birth to healthier children, eliminate cravings and the urge are fed formula with refined oils.
to snack, sharpen cognition and memory, build stronger bones Unrefined, cold-pressed versions of
and joints, rejuvenate skin, and achieve optimum health. plant oils are, in contrast, beneficial. Grass-
A board-certified family physician who is also trained fed milk and cream, preferably unpasteur-
in biochemistry and genetics, Shanahan studied the ized; pasture-raised eggs; and grass-fed
common threads of traditional diets around the globe, butter are other sources of healthy fat.
examined related science, and identified four pillars Eat: Grass-fed butter, milk, and cream,
that bring out the best in our genes: fresh food, eggs, and cold-pressed, unrefined oils
fermented and sprouted foods, meat cooked on the such as extra virgin olive oil, and peanut,
bone, and organ meats. Here are the basics: sesame, avocado, and coconut oils. For

MARCH 2017 • !!
anyone who is lactose-intolerant, fattier VEGETABLES
dairy products, such as butter, cream, and Nonstarchy vegetables are the only
cheese, contain little or no lactose. healthy “free” food, in that you can eat
as much of them as you like. Shanahan
MEATS recommends steaming them and eating
Unlike its corn-fed cousin, which contains with butter and salt. “When you combine
inflammatory fats, grass-fed meat is a butter, salt, and spices, you really make
source of beneficial, anti-inflammatory vegetables taste so much better,” she
omega-3 fats. And, the cut matters— says. Or, use other fats, such as olive oil.
cheaper cuts, slow-cooked, are better. “In In addition to making veggies tasty, fat
that tender, falling-off-the-fork meat, that increases the absorption of nutrients and
kind of protein is extremely digestible satisfies your appetite. And eat a massive
and bioavailable, and you’ve preserved salad at least three times a week.
the juices, which contain a lot of minerals, Eat: Lots of steamed nonstarchy veggies
particularly potassium,” says Shanahan. with butter, olive oil, or another healthy
Cooked in their natural juices, gristly fat. A big salad should include the
parts with bones, cartilage, equivalent of half a head of lettuce
tendons, and ligaments plus three other vegetables of
release a family of nutrients different colors.
called glycosaminoglycans.
That’s why traditional bone FRUIT
broth is so good for you. Conventional dietary
Glycosaminoglycans recommendations often
include substances found You can easily tell lump fruit and vegetables
the quality of a plant oil,
in many joint supplements, into one category, but
such as glucosamine, says Shanahan: “Taste is they’re very different.
chondroitin, and your best bet—good olive Fruit contains sugar, and
oil tastes like olives and
hyaluronic acid, and even though it’s a natural
good peanut oil tastes
these are especially like peanuts.” form, it’s still sugar. So
easy to absorb from meat. consider fruit a treat, rather
Gelatinous animal tissue also than a dietary staple.
releases collagen, the “glue” that Eat: No more than one piece of
holds our tissues together and keeps fruit per day, roughly the equivalent size
joints, arteries, and skin supple. of a medium apple.
Poultry, when cooked whole, or when
parts are cooked with bones and skin, SPROUTED AND
also releases beneficial fats and nutrients, FERMENTED FOODS
and it tastes great. To get the idea, compare Nutrients are more bioavailable
the flavor of a Thanksgiving turkey and easier to digest in sprouted and
with a dry turkey breast grilled without fermented foods. For starchy foods,
skin or bone. opt for sprouted grains and breads, and
Liver is chock-full of nutrients. Per keep portions small. Fermented food
100 grams, it contains three times the options include kombucha, yogurt,
vitamin C of an apple, more than three naturally fermented soy sauce, sauerkraut,
times as much magnesium, and about fish sauces, pickles, kimchi, and other
50 times as much folate, the critical types of fermented vegetables.
vitamin women need to prevent neural Eat: Choose pickled and fermented
defects in their babies. foods described as “cultured” or “aged.”
Eat: Grass-fed meat and poultry with Drink kombucha. For grains, stick with
skin, cooked “on the bone,” as well as small portions, such as one slice of
liver and other organ meats. sprouted bread.
!" • MARCH 2017
“One of the most important things
is simply not snacking, because the
more often we eat, even if we’re not
eating a greater amount, the more
we’re saying to our body, ‘you don’t
need to burn fat because you’re
about to get more energy coming in
here,’” says Shanahan.
Our bodies have enzymes that
burn fat, which can be more or less
active. Snacking makes them less
active. Avoiding between-meal
snacks, and going longer periods
between meals, makes these en-
zymes more active and can increase
their number. In other words, you
can train your body to burn fat, says
Shanahan. Here’s how:
À Start by eating only three meals,
without snacks in between.
À If you think you’re hungry
between meals, have a glass
of water before concluding that
you really need to eat.
À To stay satiated, make sure each
meal includes healthy fat.
À If you aren’t hungry when it’s time
to eat a meal, it’s OK to skip it.
À At one daily meal, consume at
least 30 grams of protein (the
size of about 1½ palms) as this
effectively supports muscle.
À Get at least 40 grams of protein
per day.
À Forget about sodas, and instead,
drink water (plain or bubbly),
herbal teas, kombucha, black
tea, or coffee.
À Grass-fed milk or cream is an
option in tea or coffee, but avoid
sweeteners. Once your taste
buds adjust, they will detect the
natural sweetness in dairy.
Vera Tweed has been writing about nutrition and fitness
since 1997. She is the author of Hormone Harmony:
How to Balance Insulin, Cortisol, Thyroid, Estrogen,
Progesterone and Testosterone to Live Your Best Life.
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RECIPES
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NO 300 MG
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1700 MG
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HORMONES SIMPLY ADD ONE HEAPING SCOOP OF
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#$%&'()*( + TIPS, TRICKS, & RECIPES FOR E A SY VEGE TARIAN E ATING

Peanut Love
For a quick vegetarian source of protein and healthy fats, nothing beats the
humble peanut, which shines in this delicious Thai Noodle Salad
A handful of peanuts provides a quick-and-easy protein boost. Nutty for peanut
butter? It’s a great source of monounsaturated fat, which can help lower cholesterol
levels. Skip the low-fat varieties that remove much of this good fat, and opt instead
for brands with just two ingredients: nuts and salt.

THAI NOODLE SALAD WITH PEANUT DRESSING

Serves 2
This beautiful salad features a mix of bright, complex flavors.
To make it gluten-free, try buckwheat (soba) noodles.

¼ cup fresh lime juice 2 cups thinly sliced romaine

2 Tbs. low-sodium soy sauce lettuce leaves
2 Tbs. peanut butter 2 cups shredded cabbage
1 Tbs. water 1 cup shredded sweet potato
1 Tbs. honey 1 cup bell pepper rings
1 Tbs. minced fresh ginger root 1 cup bean sprouts
1 tsp. minced garlic ¼ cup chopped green onions
1 tsp. chili garlic sauce Fresh basil, cilantro, and/or
1 pkg. refrigerated yakisoba mint leaves
noodles (7.7 oz.)

1. To Make Dressing: In medium bowl, whisk together lime juice,

soy sauce, peanut butter, water, honey, ginger root,
garlic, and chili sauce, and set aside.
2. To Make Salad: Remove and discard
seasoning packet from yakisoba

PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: JEANNE KELLEY; PROP STYLING: ROBIN TURK
noodles. Loosen noodles, and heat
according to package directions.
3. Divide romaine, cabbage, sweet
potato, bell pepper, and sprouts
between two plates. Top each
salad with half of the warmed
noodles, and drizzle with dressing.
Sprinkle with green onions
and herbs.

Per serving: 380 cal; 16g prot; ,-./012/

9g total fat (2g sat fat); 68g 34156
carb; 0mg chol; 780mg sod; March is National
9g fiber; 22g sugars Peanut Month.
Visit nationalpeanut-
board.org for recipes
and tips.

!" • MARCH 2017

FQ
something
awesome.
Your new favorite snack
isn’t just delicious; it helps
increase organic farmland.
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Learn more at Kashi.com/Transitional

®, TM, © 2017 Kashi Co.
#$%&'()*+,-+-.)-/+0 ANSWERS TO YOUR FOOD QUESTIONS

Melissa
Diane Smith
is a trusted,

Sneaky Forms of Sugar

internationally
known journalist and
holistic nutritionist who
specializes in using food
as medicine. She is the
author of Going Against
You may be consuming untold grams of sugar ever day without GMOs, Going Against the
Grain, and Gluten Free
Throughout the Year. To
even knowing it ///BY MELISSA DIANE SMITH learn about her books,
long-distance consultations,
nutrition coaching

1 I recently gave up my daily dessert-after-dinner habit and have stopped snacking on

programs, or speaking,
visit her websites
melissadianesmith.com
and againstthegrainnutri-
cookies after school with my kids. But my doctor says my blood glucose levels are still tion.com.

#1
too high. What else can I do? —Mary E., Charleston, S.C.

First, congratula-
tions on breaking
yourself of the daily dessert and snacking
habits. That’s a huge step toward lowering
your blood glucose to healthy levels. The
next step is to look for not-so-obvious
sources of sugar that you may be eating,
chewing, or drinking regularly without
realizing it. And these can be as simple
as the ketchup on your hamburger—or
even the bun. Here are five of the most
common sneaky forms of blood-sugar-
spiking carbohydrates.
1. Condiments and Salad Dressings
Ketchup is a source of sugar, and so are
ketchup-based French, Russian, and
Thousand Island salad dressings, which
have 9–10 grams of sugar per 2-Tbs.
serving. Fruity vinaigrettes, such
as raspberry or pomegranate, have
similarly high amounts of sugar.
Other sugar-laden condiments include
teriyaki and barbecue sauces.
SUGGESTION: Make your own salad
dressing out of olive oil, fresh lemon
juice, red wine vinegar, garlic, and herbs.
Opt for sugar-free mustard, salsa, or
guacamole on burgers.

!" • MARCH 2017

 !"#$%&'()*+')!(,)-++"(.)!"//'('0$'1!
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Superior health requires humans to have the correct balance of vigorous, beneficial bacteria.
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Unfortunately this balance is often disturbed due to modern living, stress, bad food choices
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!"#$%&'()*+)+,'+-)
2. Bread and Grains
Many people have learned to avoid white
flour products, but even whole-grain
or gluten-free breads can cause serious
spikes in blood sugar. Surprising as it may
be, two slices of whole wheat bread will
raise your blood sugar more than 2 Tbs.
of table sugar will; gluten-free bread made
from rice flour, cornstarch, or potato flour
can raise your blood sugar even higher.
Crackers made from grain-based flour
have similar negative effects on blood
sugar levels, and whole grains such as
brown rice are only slightly better.
SUGGESTION: Limit or skip grains altogether,
and include more nonstarchy vegetables
such as mushrooms, asparagus, and
broccoli in your diet. Instead of wheat or
gluten-free bread, try coconut wraps or
homemade tortillas made with almond
flour and flaxseed.
3. Yogurt
All yogurts contain some sugar in the
form of lactose (milk sugar). But
fruit yogurts contain added
sugar—often from sugar or
high fructose corn syrup—
and they can have up to
30 grams (6 tsp.) or
more of sugar per
serving.
SUGGESTION: If you
aren’t milk intolerant,
stick with full-fat,
unsweetened, organic
Greek yogurt. Make sure
to read the label: iced tea, and make
It should contain a latte by adding
no added sugar. unsweetened almond
milk. Try mixing canned,
4. Liquid Sugar unsweetened coconut
Many of us avoid milk in coffee.
liquid sugar in the
form of sodas, but 5. Gum and Mints
that’s just the tip of Because we don’t swallow
the iceberg. Flavored gum or breath mints, most
hot or iced teas and of us don’t think of them
lattes or other drinks as sugary additions to our
from coffee shops diets—but they are. Some
are also potent sugar form of sugar is almost
bombs. A nonfat fla- always the first ingredient
vored latte can contain in these small items, and I
a whopping 5 tsp. of have had more than one client
sugar. Many “natural,” sabotage their goal of having
bottled ice teas are similarly healthy, steady blood sugar levels by
packed with sugar, and fruit juices habitually and absentmindedly chewing
contain all the sugar found in fruit, gum or sucking on breath mints.
without the fiber that slows down its SUGGESTION: It’s ideal to just kick these
release into the bloodstream. oral fixations. But if you’re hooked on
SUGGESTION: Drop soda and fruit juice the flavor of gum or breath mints, you
from your diet. Go for sparkling can try chewing fresh mint leaves or
mineral water with a lemon sipping a glass of water flavored with
wedge, or calorie-free, mint essence, such as Metromint water.
fruit-infused Hint water. You can also try Spry chewing gum
Switch to unsweetened made with xylitol.
Because we don’t swallow gum
or breath mints, most of us don’t
think of them as sugary additions
to our diets—but they are.
Do you have a question for the nutritionist? We would
love to hear from you. Please email your questions to
bnaskthenutritionist@gmail.com.
#$%&'(")*+,-). FOODS & ME ALS THAT HE AL

Your Brain on Food

Boost your cognitive powers, enhance memory, and protect against neuro-
degenerative diseases with these powerful brain-protecting foods ///BY LISA TURNER
Are you worried by brain fog and fuzzy thinking? Have trouble remembering where you left your keys? Or maybe you’re just
concerned about memory loss or other cognitive issues as you age. The answer may lie in your diet—specifically in boosting your
intake of these potent, brain-supporting foods.

!Salmon is rich in
omega-3 fats, linked in
dozens of studies with
reduction in cognitive
decline in the elderly,
protection against
Alzheimer’s, and general improvement in
cognition and mood. If you don’t eat meat,
walnuts, flax, and chia are rich in alpha-
linolenic acid, a fatty acid that can be
converted by the body to omega-3s.
Try this: wrap asparagus spears in
smoked salmon; add crumbled cooked
salmon to scrambled eggs; toss salmon
with pasta, olive oil, and minced chives.
!Cocoa is high in
flavonols, antioxidants
that have been
shown to increase
learning, improve
memory, and boost
overall brain power. Some studies show
that this effect is greatly enhanced when
combined with exercise. Other good
sources of flavonols include apples,
onions, green tea, citrus fruits, red wine,
and tomatoes.
Try this: add a handful of raw cacao
nibs to smoothies; stir dark cocoa powder
into your morning coffee; sprinkle dark
chocolate shavings over a bowl of fresh
raspberries or strawberries.
!Nutritional
yeast is high in
folate, a B vitamin
linked with healthy
fetal brain develop-
ment and overall
cognitive improvement. Deficiencies
can lead to neurological disorders
such as depression, cognitive decline,
and dementia. Nutritional yeast is also
high in vitamins B6 and B12, which are
equally important for brain health and
memory performance.
Try this: purée cashew butter, nutri-
tional yeast, and water for a creamy
“cheese” sauce; toss with cooked pasta
and olive oil; sprinkle over steamed
broccoli tossed with olive oil.
!Turmeric contains
curcumin, an antioxi-
dant that may help
prevent the accumu-
lation of plaque
formations linked
with Alzheimer’s disease. Studies show
curcumin can protect against cognitive
decline and lessen impairment in
traumatic brain injury, and may even
stimulate new brain cell production.
Try this: combine with warm milk
and honey for a traditional Ayurvedic
beverage; toss warm chickpeas with
turmeric, coconut oil, and chopped
tomatoes; add grated fresh turmeric
root to sautéed garlic and kale.
!Spinach is high in
lutein, an antioxidant
that protects the
brain from free-
radical damage and
inflammation. People gus, collard greens, and Brussels sprouts
with mild cognitive impairment have
been shown to have reduced lutein
status, and boosting lutein levels has
been shown to enhance learning and
memory. Other good sources of lutein:
kale, chard, collards, yellow peppers, and
egg yolks.
Try this: finely chop spinach and stir
into pasta sauce; purée with white beans,
garlic, and olive oil for a fast dip; add a
handful to breakfast smoothies.
!Avocado is rich in
vitamin E, shown to
slow cognitive
decline in the elderly
and reduce impair-
ment after brain
trauma. Because avocados contain
healthy monounsaturated fats, they also
improve the absorption of antioxidants
in spinach, kale, and other leafy greens
when eaten together. Wheat germ,
almonds, eggs, and sunflower seeds
are other good sources of vitamin E.
Try this: mash avocado with cooked
potatoes or cauliflower just before
serving; purée with olive oil and apple
cider vinegar for a creamy dressing;
halve avocado lengthwise, remove pit,
brush with olive oil, and grill.
!Eggs are loaded
with choline, a type
of B vitamin that can
enhance memory
and cognition.
It’s essential in the
production of phosphatidylcholine, a
critical component of cell membranes,
especially brain cells. Meat, fish, aspara-
are other good sources.
Try this: make deviled eggs, but mash
yolks with avocado instead of mayonnaise;
scramble eggs with tikka masala sauce
for a fast egg curry; bake eggs and
minced vegetables in ramekins, then top
with shaved cheese.

!" • MARCH 2017

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"#$%&'()*+,-)
PUMPERNICKEL TOASTS WITH SMOKED
SALMON & AVOCADO CREAM CHEESE
Makes 12 toasts
Avocado adds a smooth, buttery note to this
bagel and lox-style recipe, and it provides a nice
contrast to the salty smoked salmon.
12 large slices pumpernickel bread, halved,
brushed with extra virgin olive oil
8 oz. organic cream cheese, softened
1 large avocado
3 Tbs. minced fresh dill
2 tsp. minced lemon zest
!! • MARCH 2017
2 Tbs. fresh lemon juice
Salt and black pepper to taste
2 Tbs. capers
½ cup thinly sliced red onion
8 oz. sliced wild smoked salmon
1 cup thinly sliced English cucumbers
Extra virgin olive oil
Red pepper flakes
Fresh dill sprigs
1. Preheat oven to 400°F. Toast bread on a
baking sheet until crisped, 10 minutes.
.%/01230
4&256
Vital Choice Wild Seafood
& Organics (vitalchoice.com)
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: JEANNE KELLEY; PROP STYLING: ROBIN TURK
makes a variety of delicious
smoked lox and salmon,
including smoked
sockeye salmon.
2. Combine cream cheese, avocado, minced
dill, zest, and lemon juice, and season
with salt and black pepper.
3. Spread bread with avocado cream
cheese, then top with capers, red onion,
salmon, and cucumbers.
4. Drizzle toasts with oil, season with salt,
black pepper, and pepper flakes, then
garnish with dill sprigs.
Per toast: 240 cal; 15g prot; 13g total fat (5g sat fat);
16g carb; 50mg chol; 270mg sod; 3g fiber;
1g sugars
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!Celery contains !Rosemary is high !Yogurt contains

luteolin, a flavonoid in carnosic acid, a probiotics, beneficial
antioxidant that potent phytochemi- bacteria that keep
helps to protect cal that can enhance the gastrointestinal
the brain from learning and spatial tract healthy. Because
inflammation, memory, help reduce about 90 percent of the
cognitive aging, and neurodegenerative oxidative stress, and prevent neuron body’s serotonin—a neurotransmitter
diseases. It can also greatly enhance damage. Studies suggest that carnosic that regulates mood and behavior—is
memory, learning, and spatial aware- acid can also protect against Alzheim- made in the gut, it’s important to keep
ness. Other dietary sources of luteolin er’s and other neurodegenerative the intestinal lining healthy. Studies also
include raw radicchio, peppers, parsley, diseases. In addition to rosemary, it show taking probiotic supplements can
artichokes, juniper berries, dried can be found in sage, as well as in small improve mental outlook and lower stress
oregano, and sage. amounts in other foods. and anxiety levels.
Try this: stuff celery stalks with Try this: add whole rosemary sprigs to Try this: combine with puréed mango
almond butter, and top with dried soups during cooking; mince rosemary for a fast, refreshing lassi; whisk with
cranberries; juice it with carrots and needles and add them to bread dough; honey, and drizzle over grilled peaches;
ginger; toss sliced celery with garlic and use rosemary sprigs as skewers for grill- mix with minced herbs to make a
olive oil and roast till golden. ing vegetables. creamy, healthy dressing.

Lisa Turner has been researching and writing about nutrition, and cooking great natural meals, for almost 20 years. She’s the author of five books on food and nutrition, including Mostly Macro and Meals That Heal.
She has appeared on national television and radio shows, taught cooking classes, and lectured across the United States on food, health, and nutrition. Visit her online at inspiredeating.com.
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Zoodle Ramen Bowl

Ramen bowls are all the rage right now. Here’s how to make a homemade version
using zucchini “noodles” in place of pasta /// BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC
The first thing I think of when someone mentions a noodle
bowl is ramen. But this “zoodle” bowl is the virtual opposite of
that Styrofoam-enclosed staple of college dorms.
Veggie “zoodles” have a remarkably pasta-like feel and taste.
What’s more, they’re made in bone broth, which is like chicken
soup on steroids. Kellyann Petrucci, ND, author of The Bone Broth
Diet, calls it “one of the most profound and important things that
I’ve ever used in practice to get results from my patients.”
Unlike ramen noodles, this dish is loaded with fresh veggies—
spinach or kale, carrots, and shiitake mushrooms—that provide a
lot of antioxidant and anti-inflammatory power. Add the cooked
protein, and you’ve got a complete meal, an antioxidant and anti-
inflammatory powerhouse of a dish.
It’s also a great, gut-healing meal to lighten up and detox
for the spring. Use the optional fermented vegetables on top to
health it up even more by adding beneficial bacteria that support
the microbiome in your gut. (See “Featured Nutrient,” below.) Just
make sure that you don’t boil the miso—boiling it will kill the
fantastic microorganisms that are so wonderful for your gut. Add
the miso to the soup after it comes off the flame, and mix well.
LOADED ZOODLE BOWL 1 Tbs. dried wakame, optional
Serves 2 3 green onions, thinly sliced
To make this meal more 3 Tbs. fermented veggies, such
NOTES FROM THE CLEAN FOOD COACH complete, try serving avocado as kimchi or sauerkraut,
You can use any type of vegetables for this soup. If you’d prefer on the side for some healthy optional

PHOTOGRAPHY: PORNCHAI MITTONGTARE: FOOD STYLING: JENNE KELLEY; PROP STYLING: ROBIN TURK
to use a root vegetable combination or other “tougher” veggies, fat that will also help you
simple boil them in the broth for 10–15 minutes until they reach 1 Tbs. sesame seeds, optional
absorb some of the nutrients
desired tenderness before adding to the miso and sriracha. in the vegetables.
1. Combine miso paste and
sriracha in large bowl, and
2 Tbs. miso paste, or more to
add about ½ cup hot broth.

./01
taste (any type)
Stir well to melt.
FEATURED NUTRIENT: 1–2 tsp. sriracha, to taste
“Microbiome” is the name given to the trillions of microbes that 3–4 cups boiling, sodium-free 2. Add ingredients from zucchini
live on or in your body, most of them in your digestive tract. Also bone broth, divided through green onions in the
known as “gut bacteria,” they’re a diverse population of microbes 1 medium zucchini or small order listed. Pour remaining
that actually outnumber the number of human cells (30 trillion) in daikon radish, spiralized or broth over everything, and
your body. Gut health is now known to play a role in everything grated stir gently to mix.
from obesity to schizophrenia—when the “bad” bacteria out- 1 medium carrot, grated 3. Let stand a few minutes for
number the “good” ones, just about everything goes wrong. 1 cup baby kale or baby the veggies to soften, and
Enter fermented foods. Miso is a naturally fermented food, spinach sprinkle with optional top-
which means it contains millions of live bacteria that help balance ½ cup thinly sliced shiitake pings, if desired.
gut ecology and tip the scale in favor of the good guys that live mushroom caps
there. The bacteria in fermented foods help release digestive juices Per serving: 260 cal; 38g prot; 5g
¾ cup cooked protein (try total fat (1g sat fat); 19g carb; 40mg
and enzymes while increasing the absorption of minerals. shredded chicken, flaked chol; 780mg sod; 4g fiber; 8g sugars
Almost every health professional I know now recommends white fish, or cubed tofu)
regular consumption of fermented foods such as miso, sauerkraut,
kimchi, or tempeh. These are food superstars largely because Jeannette Bessinger, CHHC, is a certified holistic health counselor and recipe developer.
they’re so important in keeping the gut healthy, which is one of Jonny Bowden, PhD, CNS, is a nationally known health, nutrition, and weight-loss expert.
Bessinger and Bowden have collaborated on numerous cookbooks, including The 150
the most important things we can do for our overall health. Healthiest Slow Cooker Recipes. Visit them online at thecleanfoodcoach.com and
jonnybowden.com.

!" • MARCH 2017

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cartilage chondroitin sulfate, calcium, and related components from microcrystalline hydroxyapatite,
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provide a nutritional matrix that goes beyond homemade broths.

MARCH 2017 • !"

#$%&'()*+ PUT YOUR KNOWLEDGE TO THE TEST
Calories
Count
Counting calories fell out
of favor years ago, but
that doesn’t mean they
aren’t important. Under-
standing where calories
come from in your diet
can help you make good
food choices, maintain a
healthy weight, and feel
better all-around. How
well do you know your
calories? ///BY VERA TWEED
1. Which type of food
provides the greatest
number of calories in the
average American diet:
a) Fat
b) Meat
c) Grain
d) Soda and other
sweetened drinks
2. On average, it’s estimated
that American adults
consume how many
calories daily?
a) 2,500–3,500
b) 2,000–3,000
c) 1,500–2,000
3. Although individual
needs vary, it’s estimated
that a woman who is
5 feet 4 inches tall and
weighs 126 pounds
needs about how many
calories per day?
a) 1,500–2,300
b) 1,600–2,400
c) 1,700–2,500
!" • MARCH 2017
,-./.0-/
122 6. Alcohol contains fewer
To see how many calories
you’re consuming, try
the MyFitnessPal app
or track online at
myfitnesspal.
com.
7. Which type of fat provides
4. Protein and carbohydrates
contain 4 calories per
gram. Fat, which is
more calorie-dense, con-
tains how many calories
per gram?
a) 6
b) 7 8. Which of these contains
c) 8
d) 9
e) 10
5. A man who is 5 feet 10
inches tall and weighs 154
pounds needs about how
many calories per day?
a) 1,800–2,800
b) 1,900–2,900
c) 2,000–3,000
calories per gram than
food.
a) True
b) False
c) It depends on the food
the most calories in the
average diet?
a) Fat in plant foods such
as nuts and avocados
b) Plant oils
c) Animal fat such as butter
and fat in meats
the least calories?
a) A medium apple
b) A medium banana
c) 1 cup of broccoli,
chopped
ANSWERS
inches long).
105 calories in a medium banana (7–8
medium apple (3 inches in diameter), and
cup of chopped broccoli, 95 calories in a
8. c) There are about 31 calories in one
fat sources.
Cold-pressed, unrefined oils can be healthy
typically refined, they are not healthy fats.
latest USDA report. Because these oils are
largest source of fat, according to the
packaged and restaurant food, are the
7. b) Plant oils added to foods, chiefly
(4 calories each) but less than fat (9 calories).
which is more than protein and carbohydrates
6. c) Alcohol contains 7 calories per gram,
physical activity.
calories daily, depending on his level of
estimates, such a man needs 2,000–3,000
5. c) According to U.S. government
4. d) Fat contains 9 calories per gram.
her level of physical activity.
1,600–2,400 calories daily, depending on
estimates, such a woman needs about
3. b) According to U.S. government
3,500 daily.
2. a) Estimates vary from a low of 2,500 to
Agriculture.
Research Service of the U.S. Department of
ing to the latest report from the Economic
of calories in the American diet, accord-
about 581 daily calories, is the top source
1. c) Grain, which provides an average of
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9
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