Y O U R U LT I M A T E R E S O U R C E F O R N A T U R A L L I V I N G JULY 2019 | betternutrition.

com

CBD
IN THE
TOP 8
essential
oils
KITCHEN
P. 34

Create healthy
dishes with this
wonder extract

7 Foods for
Preventing UTIs
EASY WAYS TO
MAKE YOUR
SUMMER
SUN-SAFE
+ MUST-PACK
TRAVEL PRODUCTS

A CANCER
SURVIVOR’S
DIET ADVICE
P. 44

LOOK
BETTER
IN 5 DAYS P. 38
13

s
P.

t ail
HERBS FOR CBD
Cherry & Kombucha M
oc k
LYME DISEASE
PROTECTION

BN0719_Cover_JS.indd 1 5/30/19 2:19 PM

 Build Beauty from Within
Hair, Skin, Nails & Joints†
Garden of Life now offers three Grass-Fed Collagen products to meet your specific needs. The entire line is Non-GMO
Tested and Certified, Keto Certified, Certified Paleo Friendly and NSF Gluten Free. Whether it’s fortifying hair, skin and
nails or supporting healthy joints and mobility, we have the clean, convenient answer in our collagen powders.

Non- GMO
Tested

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

† These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
BN0719_TOC_JS.indd 2 5/30/19 2:17 PM
 NON
GMO
Project
VERI FI E D
no ngmoproject.org

The Dr. Formulated Keto line is Keto Certified, Certified Paleo Friendly, and clean: Non-GMO Project
Verified and Truly Grass Fed. We also have taken the math out of the equation for you by providing
the correct mix of fat, protein and carbohydrates so you can follow your Keto diet more easily.
Download a copy of our Guide to Everything Keto at www.gardenoflife.com/keto

BN0719_TOC_JS.indd 3 5/30/19 2:17 PM

 july2019CONTENTS/ VOLUME 81 | NUMBER 7

30
Get outdoors
and enjoy
the weather

48
Matcha
with our
comprehensive
natural sun-
care guide.
Cashew
Krispies are
the perfect
energy-
boosting
snack.

features
30 Make Your Summer
Sun-Safe
If worries about wrinkles, sunburn,
and related issues are keeping you
in the shade, take heart. Here’s the
natural Rx for sun protection,
including wholesome sunscreens,
skin-friendly foods, and supportive
supplements.
34 Essential Guide to
Essential Oils
Traditionally used to treat everything
from infections to mood disorders,
these healing plant extracts are
gaining new respect from modern
science. Here are eight scents you
can’t live without.
departments
6 TRENDWATCH Herbs that Protect
Against Lyme Disease
Potent botanicals that can help prevent
tickborne illness.
14 HOT BUYS Sun-Sational!
Natural products we’re excited about
this month.
16 CHECK OUT
Replenishing Electrolytes
Don’t let the warm weather sap your
body of these key minerals.
18 THE CBD SCOOP
Your CBD Questions Answered
We cut through the hype to bring you
the facts about this trendy
supplement.
24 UNCOMMON HERBS
Meet Fenugreek
Why this unsung herbal hero deserves a
place in every natural medicine cabinet.
26 NATURAL BEAUTY Native American
Beauty Secrets
Harness the power of desert-dwelling
plants for healthy skin and hair.
38 THE WISE FAT BURNER
Five Days to Fabulous
Discover the high-fat fast track to
visible transformation.
42 EATING 4 HEALTH
Seven Foods to Prevent UTIs
Fight back against invasive bacteria
with these dietary remedies.

22 ASK THE NATUROPATHIC DOCTOR 44 ASK THE NUTRITIONIST

Is the Keto Diet Right for You? Have Cancer? Start Here
Getting the most out of a How to enhance any treatment plan
very-low-carb/very-high-fat with cancer-fighting foods.
eating plan.
46 HEALTHY DISH Zesty Pesto Whitefish
This delicious grill-worthy dish will make

24 you forget all about burgers and dogs.

48 COOK WITH SUPPLEMENTS

Matcha Made in Heaven
Tiny fenugreek
seeds hold an This antioxidant-rich powder makes a
impressive great addition to recipes.
assortment of
health benefits.

2 • JULY 2019

BN0719_TOC_JS.indd 2 5/30/19 2:18 PM

 Raw
Maca 750 mg
€�productive Health�
· Healthy Sexual Activity*
· Supports Fertility*
· Raw, Gelatinized
• 90 Veg Capsules
A Oieta,y Supplement Vegetarian/Veg
a

NOW® ls Picky About Plants

At NOW®, we work closely with our suppliers to ensure that we're offering the highest quality
adaptogenic herbs. It's not uncommon for us to reject raw materials that don't meet our standards
by testing too high for heavy metals, pesticides, and other contaminants. Our adaptogens and
super herb extracts undergo rigorous quality control standards so that you can trust what is on
the label is in the bottle. That's been our commitment to you for the last 50+ years.

nowfoods.com/adaptogens
Live Happy. Live Healthy. Live NOW.

l"This statement has not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.I

BN0719_TOC_JS.indd 3 5/30/19 2:18 PM

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

Summertime,
Editor in Chief Nicole Brechka
WHAT’S NEW ON Creative Director Rachel Joyosa
BETTERNUTRITION.COM Executive Editor Jerry Shaver
Associate Editor Elizabeth Fisher

& the Living

Copy Editor James Naples
Build a Supple- Beauty Editor Sherrie Strausfogel
ment Plan That Contributing Editors Vera Tweed, Helen Gray

Works for You

Is Easy
Contributing Designer Rachel Pilvinsky
There are so many
Contributing Writers Jeannette Bessinger, CHHC,
supplements on Jonny Bowden, PhD, CNS, Kat
store shelves—and James, Emily A. Kane, ND, LAc,
Melissa Diane Smith, Chris Mann,
just as many Lisa Turner, Neil Zevnik
questions about how
Relish the lazy days of summer—and feel your best while to use them. We
Production Director Patrick Sternkopf
have answers!
you’re at it—with the help of this issue. It’s jam-packed with
Editorial Offices 512 Main Street, Suite 1
summer health tips, fresh recipes, and absorbing articles for We Asked Our El Segundo, CA 90245
310-873-6952
beach reading. Staff: What’s
The article “Make Your Summer Sun-Safe” on p. 30 is one of Your Go-To Travel General Manager Rob Lutz
AIM Retail Group rlutz@aimmedia.com
my favorites. If you’re planning a summer trip, you’ll especially Remedy? 970-291-9029
When it comes to
appreciate author Lisa Turner’s sun protection advice. But Associate Publisher & Bernadette Higgins
staying healthy East Coast Sales Director bhiggins@aimmedia.com
even if you’re not going on vacation or spending a lot of time away from home, 561-362-3955
in the sun, this article is a must-read. There is so much confu- we have some great Midwest Ad Director Donna Diamond Riekenberg
sion about sun exposure, skin cancer, and sunscreens. Get suggestions to share. ddiamond@aimmedia.com
818-271-8956
straightforward answers based on the latest research.
Speaking of sunscreens ... have you seen the meme, West Coast & Cindy Schofield
Heart Health
presents

Natural Foods, Healing Nutrients, Mountain Ad Director cydschofield@gmail.com

Keep Calm & Use Sunscreen? I’d like to modify that—Keep 310-456-5997
& Top Wellness Tips for a
Happy Heart

Calm & Use Mineral-Based Sunscreen. According to new Retail Development Group 2400 NE 65th Street, Ste. 623
Fort Lauderdale, FL 33308
research, certain chemicals in conventional sunscreens 800-443-4974, ext. 702
enter the bloodstream within one day. Yet, many experts
SPONSORED BY

Free Heart Director of Retail Sales Joshua Kelly

say it’s still ok to keep using synthetic sunscreens. Really? jkelly@aimmedia.com
Health eBook! 800-443-4974, ext. 702
I’m not sure why anyone would slather endocrine-distrupting Download our Heart
chemicals on their skin every day now knowing these Marketing Director Laureen O’Brien
Health eBook at laobrien@aimmedia.com
toxins can enter the bloodstream—especially when there betternutrition.com,
Marketing Designer Judith Nesnadny
are so many fantastic natural alternatives. and discover jnesnadny@aimmedia.com
alternative views
If all of this talk about sunscreens is making you feel Accounting & Billing Yolanda Campanatto
on cardiovascular ycampanatto@aimmedia.com
tense, chill out with CBD oil. We have two great stories on health.
this mega-popular supplement: On p. 12, Chris Mann
interviewed Leah Vanderveldt, author of the new book The Sign Up for Our
CBD Kitchen, for tips on incorporating CBD into recipes. Healthy Buzz
(Instead of cocktails by the pool, try Vanderveldt’s CBD Newsletter ACTIVE INTEREST MEDIA, INC.
AND SUBSIDIARIES
Chairman & CEO Andrew W. Clurman
You’ll receive a care- Senior Vice President, Treasurer, and CFO Michael Henry
Cherry & Kombucha Mocktail!). And on p. 18, Vera Tweed fully curated list of President, Active Living Group Jonathan Dorn
dives into the most commonly asked questions about CBD. articles, recipes, and Vice President, IT Nelson Saenz
Vice President, People & Places JoAnn Thomas
The latter is part of a new column called The CBD Scoop. product giveaways AIM Board Chair Efrem Zimbalist III
So, stay tuned for more CBD information next month. in your Inbox.
One other “don’t-miss” article from this issue: See p. 44 facebook.com/ twitter.com/
for Melissa Diane Smith’s profile of a cancer survivor who BetterNutritionMagazine betternutrition

credits a macrobiotic diet, among other things, for helping
him overcome stage 4 cancer.
Check us out at betternutrition.com too! We have
online-only recipes and stories (see box, right, for this
month’s highlights). Enjoy your summer!
low-FODMAP dish
@aimmedia.com
weeknight dinner.
pinterest.com/ instagram.com/
bnutritionmag betternutritionmag
Low-FODMAP BETTER NUTRITION, ISSN #0405-668X. Vol. 81, No. 7. Published monthly by Cruz Bay
Quick Shrimp Publishing, an Active Interest Media company. 5720 Flatiron Parkway, Boulder, CO 80301;
303-253-6300; fax 303-443-9757. © 2019 Cruz Bay Publishing. All rights reserved. Mechanical
requirements and circulation listed in Standard Rate and Data Service. The opinions expressed
Scampi with by the columnists and contributors to BETTER NUTRITION, are not necessarily those of the
editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted.
Broccoli Advertisers and advertising agencies assume liability for all content of advertising and for any
claims arising therefrom. Articles appearing in BETTER NUTRITION may not be reproduced in
This tasty whole or in part without the express permission of the publisher. Microfilm copies of BETTER
NUTRITION, are available from University Microfilms, 300 N. Zeeb Rd., Ann Arbor, MI 48106.
Authorization to photocopy items for internal or personal use of specific clients is granted by
Cruz Bay Publishing, provided that the base fee of US $2.25 per copy, per page is paid directly
to Copyright Clearance Center (CCC), 222 Rosewood Dr., Danvers, MA 01923 USA. The fee code
makes a perfect for users of this Transactional Reporting Service is 0405-668X/1999 $2.25. For those organiza-
tions that have been granted a photocopying license by CCC, a separate system of payment
has been arranged. Prior to photocopying items for educational classroom use, please contact
CCC at 508-750-8400. Organizations or individuals with large quantity photocopy or reprint
requirements should call 770-988-9991.

4 • JULY 2019

BN0719_EdNoteMast_JS.indd 4 5/30/19 2:13 PM

 ‘‘Generate Your
Own Collagen,
Naturally!’’
– Christie Brinkley

Activate Your Body’s Natural

Collagen-Generating Enzymes
Christie knows this simple scientific fact: the only way to replace
lost collagen and add new collagen is by activating your body’s
natural collagen-generating enzymes. She also knows this
clinical fact: that’s exactly what BioSil® does. That means you add
collagen with your own DNA fingerprint, not influenced in any way
by processed animal parts. What’s more, BioSil protects both your
new and existing collagen from breakdown. †

Give Yourself the Ultimate

Collagen Advantage
Clinically proven for hair, skin, and nails†
Actively promotes bone and joint health†
Increases all three beauty proteins:
collagen, elastin, and keratin
Protects newly-formed and existing
collagen and elastin †
Vegan, no animal parts or sea organisms
Hormone free, toxin free, contaminant free
Non-GMO
No artificial flavorings or colorings

VEGAN BioSilUSA.com
©2019 Bio Minerals NV. Manufactured by Bio Minerals NV, Belgium. ch-OSA, BioSil, the ch-OSA logo, and Advanced Collagen Generator are registered trademarks of Bio Minerals NV.
†
This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

BN0719_EdNoteMast_JS.indd 5 5/30/19 2:13 PM

 trendWATCH
Herbs that Protect
Against Lyme Disease
Reduce your chance of tickborne illness with
these beneficial botanicals
Our population of ticks that carry Lyme
disease and other illnesses is rapidly
increasing. But even if you’re bitten, the
right herbs can help to prevent debilitating
consequences, such as fever, pain, fatigue,
and memory loss—which sometimes
become chronic.
“Ticks have been biting humans
since there have been humans,” says
Bill Rawls, MD, author of Unlocking
Lyme: Myths, Truths, and Practical
Solutions for Chronic Lyme Disease .
“Whether or not they cause illness
depends on your immune system.”
6 • JULY 2019
BN0719_D_Trendwatch_JS.indd 6
How Ticks Infect You
Harmful microbes carried by ticks
include Borrelia, which causes Lyme
disease, and an ever-increasing variety
of others. Rawls likens these microbes
to terrorists because they hide in white
blood cells, are carried to all the tissues
in the body, and then hijack the immune
system so that it can’t kill them off.
Herbs can be a big help by balancing
your immune system and making it less
likely that tickborne bugs will make you ill.
What to Do
These herbs, says Rawls, are especially
helpful if you’re planning an outdoor
adventure such as camping, hiking,
or hunting:
Andrographis
leaves
///BY VERA TWEED
Andrographis: 1,000–1,500 mg
of a standardized extract with 10%
andrographolides.
Cat’s Claw: 500–1,000 mg.
Garlic: 400–500 mg of Aged Garlic
Extract or a powdered extract with
stabilized allicin.
Take these herbs twice a day, before,
during, and after outdoor activities.
You can also take a formula that contains
these and other herbs, or a lower dose
on an ongoing basis. If you’d rather take
just one, choose andrographis.
For symptoms after a tick bite, follow
standard medical advice: a course of
antibiotics for 21 days or more. But also
take the herbs, says Rawls, because the
drugs alone don’t necessarily eradicate
all tickborne bugs.
GET SMART ABOUT TICKS
For updated information about the types
of ticks in your area and how to deal with
them, visit cdc.gov/ticks.
5/30/19 2:11 PM
 It’s time to focus on eye health.

Get Macula 30+

Right ingredients, right ratios
Introducing Macula 30+, the latest in eye health care;
formulated by one of the world’s leading research
scientists in eye health nutrition to help maintain
normal macular density and promote macular health
as you age.* A healthy macula is a critical part of the Quantum Health now offers a complete line of vision
eye for vision throughout life. It is constantly under supplements that support eye health at any age.
stress, and as we age, many people develop significant
problems that impact their vision. This formula provides Digital Blue helps filter digital blue light and
the right nutrients in the right ratios to not only fortify helps optimize visual performance.*
the macula but also to support healthy visual SEE Lutein+ provides nutritional support for healthy eyes.*
performance, which includes the ability to see
in low light and the ability to recover from glare.* Learn more at
QuantumHealth.com/macula30

Every purchase helps prevent

childhood blindness.

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

© 2018 Quantum Health

BN0719_D_Trendwatch_JS.indd 7 5/30/19 2:11 PM

 trendWATCH
FISH OIL REDUCES
HARM FROM AIR POLLUTION
Taking fish oil can reduce the inflammation,
harmful blood clotting, elevated levels of stress
hormones, and unhealthy function of blood
vessels caused by air pollution. That’s what a
study by American and Chinese researchers found
when they compared the effects of fish oil and a
placebo in a group of 65 healthy Chinese college
students for 4 months. Researchers measured
effects of exposure to microscopic particulate
matter (PPM 2.5), which comes from vehicle
exhaust and increases risk for heart disease.
The daily dose of fish oil was 2.5 grams.

Food Additive Contributes

to Weight Gain and Diabetes
A common food additive disturbs normal metabolism in a way that
increases the risk for weight gain and diabetes, according to new Harvard

13,000+ Lawsuits
Monsanto, the maker of Roundup, the
popular weed killer with glyphosate as its
main ingredient, is facing more than 13,000
lawsuits alleging that the chemical caused
cancer. So far, juries have ruled in three
cases, all against the company, with over
$2 billion in damages awarded to plaintiffs.
University studies on both animals and humans. Called propionate, it’s used
as a preservative to prevent mold from forming in bread and other foods.
Propionate alters hormones involved in the breakdown of starch and
sugar, causing higher levels of blood sugar and insulin after eating foods that
contain the additive. And elevated insulin leads to greater fat storage, higher
blood pressure and cholesterol, and diabetes.
What to look for on food labels: Propionate is typically
listed as “calcium propionate” or “sodium propionate.”
It’s widely used in breads, buns, other baked
goods, some processed meats, desserts, and
some sports drinks and other beverages.

Big Coffee Question ANSWERED

Coffee is a significant source of antioxidants in the American diet, and multiple studies have found health benefits from drinking it, including less
incidence of diabetes and cancer, better mental function, and decreased risk for Alzheimer’s and Parkinson’s. But how much is beneficial?
Researchers in Australia looked at the coffee habits and health of more than 347,000 adults between the ages of 37 and 73. They found that up to
5 cups of coffee daily (about 8 ounces per cup) is therapeutic for most people. More than that can lead to increased blood pressure and heightened
risk for heart disease (as a result of too much caffeine). If you feel jittery after drinking a lot of coffee, you’ve exceeded your personal threshold.

8 • JULY 2019

BN0719_D_Trendwatch_JS.indd 8 5/30/19 2:11 PM

 Summer Cold? Supplements for HEALTHY KI
We talked with well-known natural health expert Tieraona Low Dog
Is a cold spoiling your summer? Reach for pelargonium. According to a scientific nutrients for children and teenagers. Low Dog is the author of seve
review in Integrative Medicine: A Clinician’s Journal, an extract of Pelargonium sidoides Life and Healthy at Home. Visit her website for her health blogs and
root (Eps 7630) was superior to a placebo in patients with common colds (e.g., subjects
BN: What are some of your favorite natural value) for mos
experienced faster relief of their symptoms). Pelargonium is a safe, natural option remedies for helping kids stay healthy? few exception
for treating cold symptoms, say researchers. Historically, pelargonium has been girls should ta
used by herbalists for easing coughs and bronchitis. TLD: Many kids benefit from a basic multivi- a health care p
tamin during the school season. Look for one Calcium takes
that contains 70–100 percent of the DV (daily type of vitami
provide 100–2
do want to ma
of the B-vitam
of vitamin C, k
in case someo
as well as a bo
help the body
always recomm
Vitamin D is
show that vitam
risk of upper re
been shown to
use in children
be worse durin
1,000 IU per da

BN: Is there a
and attention?

TLD: Well, the

getting plenty
protein and fat
min is also imp
adequate B-vit
mood and foc
be useful for a

THINK GINKGO And lemon ba

helpful for chil
FOR HEALTHY SKIN BN: How abou
Extracts from the seeds of the Ginkgo biloba
tree hold promise as a healing therapy for skin TLD: Teens ne
infections, including acne, psoriasis, dermatitis rapidly. If your
the computer
and eczema, according to a study from Emory
install software
University. Researchers, whose findings were notorious for m
published in Frontiers in Microbiology, found plenty of healt
in laboratory experiments that ginkgo seed try “daily boos
extracts have antibacterial effects when used protein, vitami
topically. They were shown to inhibit the
BN: What if sl
growth of Cutibacterium acnes, Staphylococcus
aureus, and Streptococcus pyogenes bacteria. TLD: Herbal te
A nearly 200-year-old copy of a 16th-century hour before be
text on traditional Chinese medicine, Ben Nighty Night te
ADHD, talk to y
Cao Gang Mu, guided the researchers in their
melatonin. A n
experiments. “Our results give validity to the sustained-relea
use of ginkgo seeds as a topical antimicrobial problems asso
as prescribed in this 16th-century text,” says
Francois Chassagne, co-author of the paper.

BN0719_D_Trendwatch_JS.indd 9 5/30/19 2:11 PM

 trendWATCH
the Passion
behind the Product
Fody Foods
One man’s quest to bring
the digestive-healing
properties of the
low-FODMAP diet to
consumers everywhere
///By Neil Zevnik
When I was growing up, we didn’t
talk about “bathroom issues” in polite
company, if at all. Unfortunately, that
reluctance persists today, and makes life
even more difficult for people with IBS,
or Irritable Bowel Syndrome. Current
estimates say that up to 40 million
Americans suffer from this uncomfortable
malady, and many of them aren’t even
aware of the causes of their distress.
Steven Singer wants to change all that.
Not only does he want to lead people
to awareness about their illness, but he
wants to offer a convenient and healthy
way for them to make the dietary changes
necessary to their well-being and comfort.
“As I learned more about IBS and the
low-FODMAP diet, I knew I had to do
something to make it more accessible.
It felt less like a business opportunity,
and more like a moral obligation.”
And thus was born Fody Foods.
Based upon the original low-FODMAP
diet developed at Monash University
web exclusive recipe!
Visit betternutrition.com for a
low-FODMAP Quick Shrimp Scampi
with Broccoli recipe made with Fody
Foods Garlic-Infused Olive Oil.
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.
10 • JULY 2019
BN0719_D_Trendwatch_JS.indd 10
“As I learned more about IBS and the low-FODMAP diet, I knew
I had to do something to make it more accessible,” says Fody
Foods founder Steven Singer.
in Australia, Fody Foods aims to educate,
support, and offer products and informa-
tion to guide IBS sufferers to “Eat life to
the fullest.”
About FODMAPs
For those unfamiliar with the concept and
terminology, a brief and overly simplified
primer: FODMAPs are short-chain carbo-
hydrates found in commonly eaten foods
that travel through the gastrointestinal
tract generating gas. The low-FODMAP
diet categorizes foods that trigger gastro-
intestinal problems according to the type
of carbohydrate they contain.
There are three phases to the diet:
elimination, challenge/reintroduction,
and integration. With the supervision of
a doctor and/or registered dietician, this
regimen can lead to reduced suffering
and eventually to an enjoyable life at
the dinner table.
What Singer and Fody Foods provide
is access to helpful information, including
recipes and lifestyle choices, and a varied
line of clean, socially responsible, healthy
products to make the process as easy and
painless as possible.
“Many of the people that I spoke with
were often afraid to leave their homes,
and lived with constant anxiety over
their digestive issues. I knew we had to
give them some sort of lifeline, even one
as simple as a line of products that took
the guesswork out of enjoying food—and
their lives—again.”
Products to Help You Live
Symptom-Free
Fody’s products range from pasta and
barbecue sauces to chocolate bars to
infused olive oils to trail mix, and its
recipes offer such taste treats as Cornmeal
Blueberry Pancakes and Turkey and
Black Bean Quesadillas.
But there are always new goals and
new directions. As Singer notes, “We’re
always challenged by the diet itself and
the science behind it—both of which are
continuously evolving. We need to evolve
in real time with these moving parts.
There is simply no room for error when
it comes to people’s health.”
There’s no simple one-size-fits-all
solution to being able to live symptom-free
in the face of IBS, but Singer wants to VI
have a hand in making that freedom a Enr
reality for as many people as possible.
con
“It’s incredible to hear the impact
that a food company like ours can have po
on someone’s life. It never gets old when en
I pick up the phone, read an email, or see ligh
an emotional post on social media from
a customer, thanking us for helping them
feel better. To me, this is the greatest part
of what we do.”
5/30/19 2:11 PM
 NATURE’S SUPERFOOD

VIESUN ORGANIC SPIRULINA

Enriched by the elements and cultivated with care, VieSun Organic Spirulina is nature’s superfood—a blue-green algae
containing vitamins and minerals such as vitamin A, vitamin B12, and iron. VieSun Organic Spirulina is cultivated in covered
ponds using fresh, pure mineral water pumped from 1600 feet underground in a desert area. This remote, controlled
environment eliminates any airborne contaminants to ensure a quality, clean product as nature intended. Packaged in
light- and oxygen-resistant, re-sealable foil pouches to ensure optimal freshness and quality.

• Supports cardiovascular health* • Helps support eye and brain health* • Vegan
• Provides year-round immune support* • Source of antioxidants* • Available as powder
• Non-GMO • Gluten-free or tablets

*THIS STATEMENT HAS NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE.

florahealth.com | @florahealthy | #BeFloraHealthy | 1.888.436.6697

Available in natural health food stores, select grocery stores, and pharmacies.

BN0719_D_Trendwatch_JS.indd 11 5/30/19 2:11 PM

 trendWATCH
In the Spotlight:
Cooking with CBD
How Leah Vanderveldt, author of The
CBD Kitchen, harnesses the powers of
this trendy plant to create a host
of healthy dishes ///By Chris Mann

When wellness expert and recipe

developer Leah Vanderveldt sought
out CBD oil to manage her anxiety
and severe period pain, she found
calming, anti-inflammatory relief—
and culinary inspiration. The cookbook
author devised dozens of ways to
make the hemp-derived compound
(which, unlike its counterpart THC,
has no psychoactive effect) more
inviting to those uneasy with its
cannabis origins and earthy taste.
“I found CBD, while really popular
at the moment, was intimidating for
a lot of people when it first started
gaining momentum,” Vanderveldt says.
“When I talked about using it, I found
people to be curious, but skeptical—or
even scared to use it. So I wanted to

clear up any misconceptions and share
different ways for people to incorpo-
rate it into their routine. I know that
the flavor of CBD is very strong, so
finding ways to include it in meals can
make it more palatable.”
Now, others seeking relief for
everything from stomach issues (hello,
CBD Mango & Ginger Smoothie!) to
arthritis to depression to headaches
can whip up culinary creations
from Vanderveldt’s new book The
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
“I found people to be curious but skeptical—or even scared to use it,” says Vanderveldt about CBD. “So I wanted to
clear up any misconceptions and share different ways for people to incorporate it into their routine.”
What is the typical dosage of CBD oil body and how it feels at any given time. If
for cooking? you find yourself waking up anxious every
It can vary depending on the concentration morning, maybe you want to start with
of your oil or the serving size, but generally adding CBD to a latte or your breakfast.
if you’re serving one person, a dropper- Or if sleep is a challenge, explore taking
ful—or about ¼ teaspoon—would be a something before bed.
typical dosage.
PORTRAIT PHOTO CREDIT: © MICHELLE FIDMAN

CBD Kitchen: Over 50 Plant-Based

Recipes for Tonics, Easy Meals, Treats
& Skincare Made
with the Goodness
Extracted from Hemp.
Win a copy of this book!
We have 10 copies up for grabs.
Visit betternutrition.com and
search The CBD Kitchen to enter.
Any tips on creating a CBD
culinary schedule?
Pay attention to how your body and mind
are feeling. Really it’s just about figuring
out what works best for you with your
personal rhythms and needs. I know a lot
of people want a prescribed way of doing
things, but you’re the expert on your own
What benefits does cacao add
to your CBD recipes?
Magnesium is a huge factor in why I think
cacao is so great in tandem with CBD. The
magnesium in the cacao eases muscle tension,
and the CBD works the anti-inflammatory
angle—making it great for managing pain
or just relaxing. The CBD Hot Cacao is great
for cramps and uterine tension.

12 • JULY 2019

BN0719_D_Trendwatch_JS.indd 12 5/30/19 2:11 PM

 I love the taste of cacao, too, of course. I try How do you make a CBD exfoliant. It’s meant to be mixed together
to use flavor to my advantage in all these anti-inflammatory face mask? right before you apply it. You can combine
recipes because I do want to try to diminish I made my mine with honey, cinnamon, these ingredients in a small bowl,
the strong taste and smell of CBD. and CBD. Cinnamon is an additional or I sometimes just do it in the palm
anti-inflammatory and acts as a gentle of my hand.
Speaking of flavorful, why is your CBD
Turmeric Latte—which includes plant-
based milk, coconut butter, and agave
syrup—recommended for nighttime?
You could have it anytime, but the double
anti-inflammatory action from the CBD
and the turmeric (and cinnamon and
cardamom too!) can be extra calming in
the evening and helpful for prepping your
body for rest.

What are some other foods in your

recipes that help fight inflammation?
Beetroot/beets, featured in my Beet Berry
Smoothie, are great anti-inflammatories
and are particularly great post-workout for
muscle recovery. And my Leek & Courgette
Soup is packed with green vegetables and
powerful herbs like kale, parsley, basil,
and courgette—so you’re getting a bunch
of alkalizing, anti-inflammatory ingredi-
ents in one go.

Which summer CBD recipes do you

recommend for beginners?
Start with a couple of single-serve recipes
to see how you like it. Smoothies are great
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK

for this. The CBD Green Strawberry Smoothie

is a go-to for me. The Avocado Toast is an
easy single-serve recipe too. For something CBD Cherry & Kombucha Mocktail
refreshing, I like the CBD Pomegranate Serves 1
Cherry brings a tangy-sweet flavor that makes this drink pop, but feel free to play
& Kombucha Mocktail (see recipe, right). around with other fruit juice mixers.
I love pomegranate in this, but you can
mix this up with your favorite fruit juice. ¼ cup cherry juice
[Editor’s note: We used cherry juice.] 1 Tbs. freshly squeezed lemon juice
¼ tsp. CBD oil
½ cup plain kombucha (we used GT’s Living Foods Raspberry Rush Organic
What is your favorite everyday Kombucha)
herbal infusion?
It’s a toss-up between the Green Vitamins In a medium-sized serving glass, combine cherry juice, lemon juice, and CBD oil.
PORTRAIT PHOTO CREDIT: © MICHELLE FIDMAN

& Minerals Infusion or the Anti-Anxiety
Infusion. The Green Vitamins & Minerals is
so simple and nourishing with nettles and
peppermint. And the Anti-Anxiety Infusion
is beautifully calming. It includes lemon
balm, which is my favorite herb for a gentle
soothing of the nerves.
Stir to combine. Fill glass with ice, and top with kombucha, giving everything another
final stir. Garnish with fresh cherries, and enjoy.
Per serving: 50 cal; 0g prot; 0g total fat (0g sat fat); 13g carb; 0mg chol; 5mg sod;
0g fiber; 9g sugar
Recipe adapted from The CBD Kitchen by Leah Vanderveldt (Ryland Peters & Small, 2019)

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

JULY 2019 • 13

BN0719_D_Trendwatch_JS.indd 13 5/30/19 2:11 PM

 hotBUYS/ NE W & NOTABLE

Sun-Sational!
Keep you eyes peeled for these
red-hot products

The Optimal Omega

1
2 3
Did you know that omega-3s boost
your microbiome diversity? Specifically,
combining DHA and EPA (key fatty acids
in omega-3s) with DPA (also a fatty acid)
creates the optimal ratio for inner healing.
Enter Enzymedica Aqua Biome, products
featuring DHA, EPA, and DPA from wild-
caught, sustainably sourced anchoveta.
This is the first fish oil to earn the Clean
Label Project’s Certification. There are
five formulas: Classic Strength; Maximum
Strength; Digestive Relief (with boswellia);

5
Meriva Curcumin (fish oil plus curcumin);
and Sports Performance (with quercetin).
The best part? When you buy a bottle,
the company donates to the Mote Marine
Laboratory & Aquarium to rebuild the
Florida Keys reef system.

CBD for Cats & Dogs

Pets have the same endocannabinoid system
as humans. This helps explain why many
people are giving their pets CBD oil for

arthritis and other health issues—and having
great results. Smart Organics Hemp Pet CBD
Oil features European-grown hemp, and it’s
produced using a solvent-free, non-chemical,
and eco-friendly CO2 extraction process. The
formula is gluten-free, third-party tested, and
non-GMO for maximum potency and efficacy.
Adaptogen All-Star
Adaptogens are a class of herbs that help
bring the body back into balance, with
benefits such as stress reduction, energy,
immune health, and improved mood.
Paradise Herbs Imperial Adaptogen is a
blend of these prized herbs, including
eleuthero, rhodiola, reishi, ashwagandha,
cordyceps, and holy basil. This formula
incorporates the plants’ full profile of
naturally occurring constituents, and it’s
extracted without toxic solvents.
Go a Little Nutty
It’s time for a new nut butter experience.
Ellyndale Nutty Infusions start with fresh
almonds and cashews, which are carefully
roasted for the perfect flavor. The nuts are
ground in small batches without any oils,
sweeteners, or preservatives. In addition
to Roasted Almond Butter and Roasted
Cashew Butter, the line features three inspired
flavors: Ginger Wasabi Cashew Butter,
Mango-Chili Cashew Butter, and Salted
Caramel Cashew Butter. For creative recipe
ideas, visit nowfoods.com/now/recipes.
4
Seriously Good
Iced Coffee
Hot summer days and iced coffee are
a perfect match. We’re in love with the
new line of iced lattes and coffees from
Chameleon Cold-Brew. They’re super
smooth, consciously crafted, and made with
organic beans. Pick from four on-the-go
cans: Original Latte; Cinnamon Dolce Latte
(our favorite); Black Coffee; and Churro
Coffee. The lattes are coffee-forward with
a touch of sugar and organic whole milk.
A sweet treat for any day of the year!

14 • JULY 2019

BN0719_D_HotBuys_JS.indd 14 5/30/19 2:04 PM

 A
W W
I N AR
N D
ER

True
Beauty
begins within
Silky hair. Radiant skin. Strong, beautiful nails. They all
begin with superior nutrition. Now Bluebonnet – trusted
over 25 years for wholesome, innovative, eco- conscious
nutritional supplements – has created a Beautiful Ally
to link your inner health with your outer beauty. These
ground-breaking formulas deliver age-defying beauty
nutrients that thoroughly nourish hair, skin and nails. Used
daily, your Beautiful Ally ® will help channel the power of
exceptional nutrition for luminous hair, skin and nails that
are truly beautiful from the inside out.◆

• Scientifically relevant potencies

• Superior purity
• Advanced bioavailability/bioactivity
• Non-GMO…
• Free of common allergens
• Nothing artificial
• Multifunctional
• Kosher (Biotin & Liquid Hyaluronic Acid)

new

new
new

T H E P O W E R I N S I D E

GET CONNECTED:
@bluebonnet_nutrition

The “Made with NON-GMO Ingredients” seal guarantees that the

dietary and other ingredients in this formula are derived from sources
that have not been genetically modified using modern biotechnology.
◆ 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.
Available at fine natural food stores
For additional information on Bluebonnet nutritional supplements,
please visit www.bluebonnetnutrition.com, or write:
Bluebonnet Nutrition Corporation, 12915 Dairy Ashford, Sugar Land, TX 77478 USA.

BN0719_D_HotBuys_JS.indd 15 5/30/19 2:04 PM

 checkOUT/ GUIDE TO CUT TING - EDGE SUPPLEMENTS

Replenishing Electrolytes
Hot weather, sports activities, intense workouts, and keto diets
are common robbers of electrolytes, key minerals that your body
needs to perform at its best /// BY VERA TWEED

Electrolytes are minerals—including

sodium, chloride, potassium, magnesium,
and calcium—that form an electrical
charge when combined with fluids.
In your body, electrolytes are essential
for transmitting signals that help to
maintain a balance of fluids, healthy
muscle contraction, and normal function
of the nervous system, which includes Did You
the brain. Know?
A perfect diet rich in a variety Electrolyte supplements
of plant foods could theoretically come in gels, powders,
supply sufficient amounts. But in the liquids—and effervescent
tablets that can be
real world, electrolytes can fall short mixed with water.
for several reasons.

How Electrolytes Get Depleted

Sweating isn’t the only way electrolytes
become depleted, but it’s a major one.
Playing sports, doing intense workouts,
working outdoors on a hot day, or simply
being in a hot environment can rob your
body of these crucial minerals. And you
may not even realize that it’s happen-
ing. In a hot climate that’s also very dry,
sweat can evaporate so quickly that you
don’t notice it. For athletes who train for
long periods or run marathons, drinking
too much water can actually be a hazard
because it dilutes sodium in the blood—
a condition called hyponatremia—causing
fatigue, cramping, headaches, and nausea.
A keto diet is another electrolyte
robber. For more than 50 years, it’s
been known that fasting or significantly
restricting carbohydrates triggers
excretion of sodium and potassium and
leads to electrolyte imbalance. More
recently, adherents of the keto diet have may persist without extra electrolytes. irregular heartbeat, numbness, tingling,
found that getting extra electrolytes Cancer treatment, kidney disease, and headaches.
from foods or supplements can reduce and any illness that causes vomiting or
or eliminate “keto flu,” symptoms that diarrhea can also disrupt your elec- Types of Electrolyte Supplements
typically appear during the first week trolyte balance. Symptoms can include Gatorade, the first American sports
or two of a keto diet and, in some cases, fatigue, muscle weakness, cramping, drink, was developed in 1965 to provide

16 • JULY 2019

BN0719_D_CheckOut_JS.indd 16 5/30/19 1:57 PM

 ELECTROLYTE SNAPSHOT
Because they work together, some electrolyte functions overlap, as do some symptoms of a shortfall. When needed, an electrolyte formula can
provide a combination of these key minerals.

ELECTROLYTE Sodium Chloride Potassium Magnesium Calcium

WHAT IT DOES * Helps maintain fluid * Helps balance fluids * Necessary for normal * Necessary for * Necessary for normal
balance in the body and electrolytes heart rhythm healthy function of function of nerves
* Affects blood * Ishealthy
needed for a * Necessary for nerves and muscles and muscles
pressure balance of healthy blood * Necessary for normal
* Ishealthy
essential for acidity and alkalinity pressure heart rhythm
muscle and * Helps balance * Helps to regulate
nerve function electrolytes blood glucose levels
* Used in transmission * Enhances immune
of nerve impulses function
* Iscontraction
needed for muscle

SYMPTOMS OF * Fatigue * Irregular heartbeat * Muscle cramps * Muscle cramping * Muscle spasms
DEPLETION
* Muscle cramps * Muscle weakness * Nausea
* Weakness * Twitching * Confusion
* Dizziness * Heart palpitations * Twitching
* Headaches * Confusion
* Difficulty
concentrating
* Loss of appetite

electrolytes and carbohydrates for water is a naturally rich source of

the Gators, the University of Florida’s potassium, with smaller amounts
football team. But few people have of other electrolyte minerals.
the same nutritional requirements as
college football players, and there are Clues to Your Personal
many supplements that contain little Needs
or no sugar, no artificial additives, and The minerals that act as
different electrolyte combinations. electrolytes in your body are also
While blood tests can detect electro- essential for other reasons, such as
lyte imbalances and doctors can deter- calcium for healthy bones, potassium for
mine individual needs in the context of healthy blood pressure, and magnesium
medical treatment, no specific dosages for more than 300 enzyme reactions in product Ultima
or combinations of electrolytes have
been determined by scientific studies or
the human body. Their role as electro-
lytes is another reason why we need
PICKS Replenisher
Ultima
Replenisher
medical consensus. Ultimately, the only them from our diets or supplements. Electrolyte
way to tell which electrolyte supple- When the weather is heating up Powder
ment will work best for you is a matter or you’re planning extra exertion,
American Health
of trial and error. your normal levels of the electrolyte Trace
Ester-C Effervescent
Minerals
Electrolytes come in liquids, powders, minerals will influence whether you Research
gels, and effervescent tablets that are need extra electrolyte supplements. 40,000
mixed with water. Some contain only If you have an adequate supply before Volts!
Electrolyte
a few electrolytes, while others include facing a challenge from hot weather Concen-
more ingredients such as vitamin C and or intense activity, your body is more trate
other nutrients. In addition, coconut likely to maintain a balance.

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.

JULY 2019 • 17

BN0719_D_CheckOut_JS.indd 17 5/30/19 1:57 PM

 theCBDscoop/ USING CBD & HEMP FOR HE ALTH & WELLNESS
Your CBD Questions Answered
CBD has gained notoriety for relieving pain, sleep problems, and many other ills,
but it’s also surrounded by confusion. To clear things up, here are the answers to
some common questions. ///BY VERA TWEED
Q: What’s the difference between
CBD and marijuana?
A: Like all plants, marijuana contains
many components, but two of these are
known for their specific effects: THC and
CBD. THC produces the hallmark feeling
of a high whereas CBD has therapeutic
properties but does not produce a high.
CBD is also found in industrial hemp,
a plant from the same botanical family
as marijuana that contains only trace
amounts of THC—not enough to produce
a psychoactive effect. By law, hemp plants
can contain no more than 0.3 percent
THC. In comparison, marijuana contains
between 8 and 30 percent THC, depending
on the plant variety.
Q: Where does the CBD in supple-
ments come from?
A: The industrial hemp plant is the
source of CBD in supplements, creams,
gels, and lotions found in health food
stores and other retail outlets. In
states where marijuana is legal,
dispensaries may sell CBD products
made from marijuana plants.
18 • JULY 2019
BN0719_D_CBDscoop_JS.indd 18
Q: Is CBD from hemp and
marijuana the same thing?
A: Theoretically, yes. A pure extract
of CBD—without traces of any other
plant compounds—would be the same,
regardless of which plant it came from.
However, CBD extracts may contain other
plant components, either by design or
through contamination. “Full spectrum”
extracts intentionally contain multiple
plant components that may also be
beneficial. Extracts of only CBD may
inadvertently contain other
plant ingredients if the
manufacturing process
isn’t tightly controlled.
Depending on the
extract, one that comes
from the marijuana plant
may contain a significant
amount of THC. Extracts
from hemp can’t contain
significant levels of THC because the
plant itself contains only trace amounts.
Q: Can CBD make you fail a
drug test?
A: It shouldn’t, because drug tests look
for THC, not CBD. However, if a CBD
product contains enough THC for a test
to detect levels, failure is possible.
Some CBD products derived from hemp
are labelled “0% THC,” and if they come
from a reputable company, the product
will contain exactly what the
label says it does. But the extreme
popularity of CBD has attracted
some suspect manufacturers.
There have been reports of
failed drug tests after using a
CBD product. One woman who
failed a drug test and lost her
job is suing a CBD manufacturer
whose label falsely claimed that
there was no THC in its CBD
vape product. In other cases,
independent testing has
found undisclosed THC in
some CBD oils.
5/30/19 1:57 PM
 CRANKY BOWELS?
HOW ABOUT

FATIGUE?
The
The best p
prescription is found over the counter.

Those suffering from cranky bowels are no strangers to a wide range

of symptoms like occasional diarrhea, bloating, constipation, gas, or a
sluggish immune response. The cause is often a probiotic deficiency
or due to yeast overgrowth. Syntol promotes good digestion and
healthy immune function by gently cleansing toxic yeast from the
body, delivering probiotic spores and systemic enzymes in its
place. The best part is you won’t feel the uncomfortable detox
symptoms often found with other formulas.

Healthy Optimal Healthy

Fungal Levels Nutrient Absorption Immune Function

Learn more about the benefits of Syntol and read reviews from
real customers at ArthurAndrew.com, or call 800-385-3553.

BEFORE SYNTOL
High amounts of yeast
in the blood. Subject
suffers from fatigue and
digestive issues.

AFTER SYNTOL
Normal yeast levels. Subject
indicated energy levels are at
a ten year high and digestion
returned to normal.

*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.

BN0719_D_CBDscoop_JS.indd 19 5/30/19 1:57 PM

 theCBDscoop

To avoid mislabeled products, look

for established companies that disclose
their testing methods and let you see a TYPES OF SUPPLEMENTS
Certificate of Analysis from a third-party Some products are called “CBD” while others are labeled as
lab, either on the company’s website “hemp extract.” Regardless of the name, in supplements, balms,
or by request. Such manufacturers creams, and lotions sold in health food and other stores, the CBD
typically make high-quality products comes from industrial hemp plants that do not produce a “high.”
with accurate labels.
FULL SPECTRUM: Products described as “full spectrum” include
Q: Can you take CBD on a plane? additional components that are naturally found in the hemp plant
A: According to the TSA, agents don’t
such as terpenes; these products contain other substances that
specifically look for CBD when checking
bags, but if they happen to see something work together for a synergistic effect. CBD “isolates” are strictly CBD.
labelled “CBD” or “cannabidiol,” they will
refer you to a law enforcement officer. It HEMP SEEDS AND OILS VS EXTRACTS: CBD may be extracted from
seems that the TSA equates all CBD with the stalks, flowers, or leaves of the hemp plant. Supplement labels
marijuana, even if the CBD comes from often state which parts of the plant an extract comes from. In contrast,
the hemp plant. For updates on the TSA hemp seeds are a source of healthy fats, but not CBD. The seeds
position, check tsa.gov. can be eaten whole, and hemp oil made from seeds is available in
supplements and as a culinary oil.
If you’re looking for CBD from hemp, look for a hemp
extract from stalks, flowers, and/or leaves. The Supplements
Facts may contain these details. If the product is made
Did You from only hemp seeds, it is designed to be a source
Know? of healthy fats, rather than CBD.
Hemp seeds are a source
of healthy fats, but not
CBD, which is extracted
from hemp leaves,
flowers, or
stalks.

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.

20 • JULY 2019

BN0719_D_CBDscoop_JS.indd 20 5/30/19 1:57 PM

 CURAMIN
®

STOPS PAIN
*†

Voted #1 for Pain Relief *†

se it Work s!
Becau
Curamin is the leading, award-winning pain relief* †

product with clinically studied ingredients that

provide amazing benefits. Curamin doesn’t just mask
occasional pain* —it gets to the source and stops it.
†

• SAFE, EFFECTIVE, and NON-ADDICTIVE

• #1 selling herbal formula^
• No stomach, liver, or kidney damage

# SELLING
BRAND ^

Millions of Bottles Sold

EuroPharmaUSA.com
†Occasional muscle pain due to exercise or overuse. ^SPINSscan Other Herbal Formula Subcategory Brand Rank, data ending 3/24/19. MONEY-BACK GUARANTEE
*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.

BN0719_D_CBDscoop_JS.indd 21 5/30/19 1:57 PM

 asktheNATUROPATHICdoctor/ ANSWERS TO YOUR HE ALTH QUESTIONS

Is the Keto Diet Emily A. Kane, ND,

LAc, has a private

Right for You?

naturopathic practice
in Juneau, Alaska,
where she lives with
her husband and
daughter. She is the
author of two books
on natural health,
How to harness the power of this popular eating plan for including Managing
Menopause Naturally.
Visit her online at
long-term success ///BY EMILY A. KANE, ND, LAc dremilykane.com.

: So, I’m trying keto and mostly, I like it. But it seems kind of keto—I can sustain focused thinking
restrictive. Isn’t all that fat bad for my heart? Is this the best way for writing or listening to my patients.
to eat forever? —Taylor M., Indianapolis A sugar- or carb-based diet creates ups

a:
One important benefit of keto
eating is that it gets you off
sugar. The average American is addicted
to sugar, and most of us don’t even realize
it. In fact, sugar may be as addictive as
heroin; plus, it’s cheaper and socially
condoned. America is the fattest coun-
try on the planet with the highest rates
of diabetes. Luckily, many good people
are willing to ignore the advertising
and make sensible, health-promoting
choices for themselves every day.
When your fuel comes from good-
quality fat, as it does in the keto diet, that
feeds your brain, which is made mostly of
fat. That’s my favorite part about eating
and downs of energy because sugar is
a short-burning fuel. One molecule of
glucose produces about 36 units of the
basic fuel (ATP) made inside our cells.
By contrast, one molecule of fat produces
up to 146 units of ATP. That’s a huge
difference! Fat is a long-burning fuel that
will provide a steady stream of energy
over 8–10 hours. Sugar and refined
carbs give a burst of energy that lasts

Healthy Tip!
Unless you’re already an
excellent hydrator, you’ll
need to drink more water
than you’re used to on
a keto diet.

22 • JULY 2019

BN0719_D_AsktheND_JS.indd 22 5/30/19 1:54 PM

 for 2 hours tops. I’m sure you have noticed
that a high-carb meal will leave you feeling
hungry sooner than a meal that has at
least a few tablespoons of high-quality fat.
Keto Rules for Success
Before addressing whether keto eating
is “forever,” here are a few pointers for
successfully experimenting with a high-fat,
moderate-protein, low-carb approach to
food and beverage choices. Your targets
should be to get 70 percent of your
calories from fat, 20 percent from protein,
and 10 percent from low-starch carbs.
Because fat is much more caloric
per quantity than protein, the volume
on your plate between fat and protein
would look about even, if you’re eat-
ing, as examples, pure coconut oil and
pure-protein egg whites. Most foods are
combinations of fat, protein, and carbs
of course. But it’s not that hard to keep
track of your intakes. You can get an
app—try Cronometer or MyKeto—and
also use a keto/glucometer. It’s worth it
to get it right so you can appreciate what
keto eating can do for your brain.
To fully implement a healthy keto
eating plan, keep these five ideas in mind:
Invest in a combo ketone/glucose
meter. The ketone sticks don’t give enough
specific information. The lancets are
super tiny and hardly hurt at all. I prick
my toes, which are less sensitive than the
fingertips. When your glucose reliably
reads under 100 every morning, that’s a
good sign. You’re in nutritional ketosis
when the ketone reading is 0.5 mmol/L.
➋ It is imperative to drink enough water
and replace minerals. This means more
water than you’re used to (unless you are
an excellent hydrator already) and more
complex salt on your food, or even a Sole
for first thing in the morning (water
infused with Himalayan sea salt).
➌ Many people have trouble eating
enough fat on a keto diet because
we’ve been conditioned to think that
fat is bad. But your brain is made of fat.
All your hormones are direct derivatives
BN0719_D_AsktheND_JS.indd 23
Invest in a combo
ketone/glucose meter.
A glucose reading under
100 is a good sign.
You’re in nutritional
ketosis when the
ketone reading
is 0.5 mmol/L.
of cholesterol, the most important, healing,
nutritious fat in the body. You can’t live
without it. Your liver makes exactly the
amount of cholesterol that your body
requires. So eat fat! It’s delicious, nutritious,
filling, and won’t jerk your energy and
mood around. It’s very pleasant to feel
strong and stable for the entire day.
My favorite sources of good fats
are wild salmon, small tinned fish, ripe
avocados, coconut oil, and nuts. Keto food
plans can certainly include good-quality
red meat and organic dairy products.
I personally am pesco-ovo-vegetarian,
so I choose to not eat cow or pork products.
Some people genuinely feel better eating
small amounts of red meat.
➍ Beware of too much protein, which
will convert to glucose. You don’t need
more than 40–50 grams of protein daily.
A bodybuilder will need more but not
the average exerciser.
➎ Your microbiome will change when
you’re on a keto diet. Help this process
along by getting plenty of fiber in your
diet (the main food for good bugs). Other
ways to support healthy gut flora include
bone broth (homemade is best, but there
are some terrific commercial brands out
there), glutamine, collagen, and my favorite:
pickled veggies. Kombucha is a wonderful
beverage for creating a happy gut.
Do You Have to Give Up Nachos
Forever?
Once you’ve spent at least 6 weeks in
nutritional ketosis, the benefits will be
clear. But can you really give up
birthday cake or nachos or toast
forever? Just remind yourself that carbs
are addictive, and the five seconds of
pleasure pales in comparison to the
obvious health benefits of avoiding
them. That said, here’s an idea that
works for many: I call it the 5-1-1
program. It’s similar to the 5+2 food
plan, but a little different:
* For 5 days of the week, eat keto, and
make sure you are in ketosis by checking
your morning glucose and ketones.
* One day of the week, follow a 24-hour
clear-liquid-only fast.
* One day of the week, you can eat
whatever you want. Hopefully, you
will want to continue eating very
healthy food—this is one of the most
important choices you can make
every day—but allow for some rice,
or good-quality bread for 1–2 pieces of
toast, or a baked yam.
Do you want to look good, feel good,
and enjoy a long life in which you
maintain a spry body and a high-
functioning brain? Of course you do!
Try keto or modified keto eating long
term, and just say no to processed carbs.
I promise you they quickly become
unappetizing. Plan ahead, and make good
food choices. This is the single best way
to improve and maintain your health.
Do you have a question for Dr. Kane? Email it to editorial@
betternutrition.com with “Ask the ND” in the subject line.
JULY 2019 • 23
5/30/19 1:54 PM
 uncommonHERBS/ GET TO KNOW BOTANIC AL S

Meet Fenugreek
You’ve probably seen Fenugreek seeds at Indian restaurants, but have you tried
the herb in supplement form? There are so many benefits to discover, from
easing heartburn to lowering high blood sugar levels to soothing sore throats
///BY KARTA PURKH SINGH KHALSA, DN-C, RH

Fenugreek (Trigonella foenum-graecum),
a legume that grows from the Mediter-
ranean to China, is an ancient spice with
a bitter flavor. Although rare in American
cooking, the seeds are popular in India for
pickles and curried dishes. Dry roasting
can enhance the flavor and reduce bitterness,
and the seeds may also be eaten raw or
boiled. Fenugreek leaves are an important
food from Western Asia to Northern
India, where they’re eaten as a very tasty
vegetable that can be prepared With its anti-inflammatory
like spinach, added to salads, properties, fenugreek has
or dried and used as a spice,
Did You been used topically for
which has a maple-like
smell and taste.
Know? abscesses, boils, wounds,
burns, eczema, gout, and
Fenugreek seeds skin ulceration.
are popular in Indian
Fenugreek for cuisine for pickling In 2018, a meta-analysis
Whatever Ails and curries. published in the journal
You (Literally!) Phytotherapy Research
Fenugreek has been used for reported that consumption
more than 2,000 years to stimulate of fenugreek can significantly
flagging appetites, as well as for an increase the amount of produced breast
assortment of digestive complaints, milk versus a placebo. A 2019 double-
including heartburn and gas. Recent blind, randomized trial that tested an
animal evidence indicates that it herbal tea containing fenugreek found
increases the production of pancreas no adverse events during the 30-day
enzymes, and scientific evidence also study or for the first year of an infant’s
supports its use for ulcers. life. Certain plant compounds found
Gargle with fenugreek seed tea to naturally in fenugreek (sapogenins)
relieve sore throats and soothe coughs. can mimic or regulate human steroid
Traditional uses for this herb include hormones or hormone precursors. This
arthritis, bronchitis, and fevers, and may account for the herb’s traditional
as a general male reproductive tonic. use for increasing breast milk production.

A NATURAL &
NON-HABIT-FORMING
LAXATIVE
Fenugreek seeds are a a bulk laxative—
they contain fibers and mucilage that
swell up in contact with water, expanding
bowel contents and stimulating peristaltic
activity. For laxative use, take 0.5–1 tsp.
of the freshly powdered herb, followed
by additional 8 oz. of water, one to three
times daily.

24 • JULY 2019

BN0719_D_UncommonHerbs_JS.indd 24 5/30/19 2:11 PM


Some evidence indicates that fenu-
greek can lower certain stone-forming
substances in the kidney, particularly
calcium oxalate.
Recent discoveries indicate that
fenugreek has antioxidant benefits, and
that it increases enzyme activity in the
liver, so that may be part of its cholesterol-
lowering effect. One study showed
significant reduction in total cholesterol
and triglycerides with a dose of only
2.5 grams of fenugreek twice daily,
which can easily be taken in capsules.
In some studies, the fenugreek seed was
baked into flat bread or cooked into a soup.
Newer research suggests that fenu-
greek may also have anticancer activity.
In one study, cancerous mice injected
with an alcohol extract of the seed saw
more than 70 percent inhibition of tumor
cell growth compared to control animals.
The extract was found to enhance immune
cell counts and produce a significant
anti-inflammatory effect. Since inflam-
mation tends to stimulate cancer growth,
this action may help explain the herb’s
possible anticancer benefits.
Blood Sugar Control
for Type 1 & 2 Diabetics
The most researched medical use for
fenugreek is in diabetic blood sugar
control. Studies demonstrate its benefit
in both insulin-dependent (type 1) and
non insulin-dependent (type 2) diabetics.
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.
BN0719_D_UncommonHerbs_JS.indd 25
Skin
fenugreek
leaves
Perfection.
SUN PROTECTION.
Doses as low as 15 mg per day may bring
about beneficial outcomes in fasting
blood sugar, after-meal blood sugar
elevation, and overall glycemic control.
In one open study of 60 type 2 diabet-
ics, 25 grams per day of fenugreek led to
important improvements in overall blood
sugar control, blood sugar elevations
after a meal, and cholesterol levels.
A different open study showed results
with only 15 grams of fenugreek daily.
In a small single-blind, controlled
study, patients with type 1 diabetes
were given either 50 grams of fenugreek
or a placebo twice daily for 10 days.
The fenugreek group had significant
decreases in their fasting blood sugar.
How to Take Fenugreek
At the store, you can buy fenugreek
seeds in bulk, or find it in capsules,
powders, tinctures, and teas. Debittered
and defatted preparations are available.
For topical use, mix the powder with
water to form a paste.
Also experiment with this unique
herb in the kitchen. With such a rich
selection of healing foods to choose
from, there should be little problem
putting together a menu of delicious
medicinal recipes containing this tasty Safe and Effective
spice. You’ll like making your cupboard
SPF 50 UV Protection
into your medicine chest.
more at betternutrition.com
Fenugreek is a star ingredient in many Indian
curry dishes. Visit our website to read the sun protection
fascinating history of curry (search “curry”)
and try recipes such as Chana Saag Chickpea
Spinach Curry and Chicken Vindaloo.
Learn more at mychelle.com
5/30/19 2:11 PM
 naturalBEAUTY/ PURE INGREDIENTS FOR SKIN & BODY
Native American Beauty Secrets
Harness the wisdom and power of indigenous ingredients for healthier
hair and skin /// BY SHERRIE STRAUSFOGEL
Native Americans were experts at
using what nature provided for their
medicine cabinet and personal care.
No matter where they roamed, they sought
out indigenous plants with healing and
beauty benefits. The tribes that inhabited
the area that is now Sedona, Ariz., were
particularly adept at using aloe, agave,
juniper, prickly pear, and yucca to care
for their skin and hair.
26 • JULY 2019
BN0719_D_NaturalBeauty_JS.indd 26
Aloe in the plant are rich in vitamins A, B, C, D,
Desert-dwelling Native Americans and E as well as magnesium, potassium,
used aloe vera gel to expedite wound and zinc that aid healing.
healing, soothe sunburn, and hydrate skin.
Cooling aloe is antimicrobial, antibacterial, Agave
antifungal, anti-inflammatory, and it Best known as the tequila plant, many
contains antioxidants. Aloe also species of agave thrive throughout
has phytosterols that help the Southwestern desert. Agave
soothe itches and irritation. Did You nectar is antimicrobial and
The bioactive compounds Know? was mixed with salt by
The natural compounds
that keep desert plants
hydrated can work the
same wonders on your
skin and hair.
5/30/19 2:06 PM
 Native Americans to heal skin conditions.
Agave’s sugars soften skin and lock moisture
inside hair. These sugars form complex
bonds with internal proteins to add strength,
resiliency, and elasticity to skin and hair.
Prickly Pear
Native Americans ate the prickly pear
and used oil from the fruit’s seeds to help
strengthen skin and hair. The oil contains
twice as many proteins and fatty acids as
argan oil, and is rich in vitamin E, making
it an excellent remedy for damaged or
mature skin and dry hair. Linoleic and
oleic fatty acids help moisturize and
restore skin’s elasticity. The vitamin K in
prickly pear helps to brighten dark spots
and undereye dark circles.
5 used the juice
BN0719_D_NaturalBeauty_JS.indd 27
1 Quench parched skin while you cleanse with Andalou Naturals Coconut Water Firming Cleanser.
Prickly pear seed oil hydrates and nourishes dry, depleted skin, helping minimize wrinkles and
hyper-pigmentation for a lifted, firmer look. Enzymes, vitamin C, and coconut water electrolytes in
this foaming cleanser gently remove dirt, impurities, and dull surface cells.
2 Revive and soothe your skin with John Masters Organics Rose & Aloe Hydrating Toning Mist.
Aloe helps skin retain moisture, and Damascan rose water, white tea, and gotu kola tone and
clarify while calming redness and irritation. Use on clean skin to tone or mist over your finished
makeup to set and refresh.
3
Revitalize your hair and scalp with therapeutic Desert Essence Tea Tree Replenishing Shampoo and
Conditioner. Yucca and eucalyptus help reduce flaking and add moisture and shine to dry, dull hair.
Tea tree oil cleanses without stripping hair’s natural oil, while peppermint oil soothes the scalp. The addition
of South American murumuru butter in the conditioner removes tangles and minimizes breakage.
4 Detox from daily pollution with Abra Therapeutics Grapefruit & Juniper Cellular Detox Lotion.
Detoxifying juniper berry and root extracts of burdock, comfrey, dandelion, and ginseng protect
skin from free radical damage caused by air pollution. Essential oils of grapefruit and juniper tone
and refresh skin.
5 Get glistening skin from head to toe with FarmHouse Fresh Agave Nectar Ageless Body Oil.
Agave, soybean, and sweet almond oils are paired with extracts of sandalwood, barley, and
Phellodendron amurense bark to help skin retain moisture. Use this light oil immediately after
showering for soft, scented skin that doesn’t feel greasy.
Juniper
Native Americans discovered that QUIET MIND
juniper berries produce a stimulating, Traditional Native American
astringent, and detoxifying oil. They used healing treatments inspire the
it to remove impurities. Today, juniper massages and integrative therapies
oil is a key ingredient in detox skin at L’Apothecary Sedona Spa at the
products. It can balance oily skin and tranquil, creek-side L’Auberge de
open blocked pores and keep them clear. Sedona in Arizona (lauberge.com).
Juniper improves circulation and reduces Their “Quiet Mind” treatment helps
swelling, making it an ideal ingredient in turn off mental chatter to better
massage oil. experience a deeply relaxing massage.
Desert-blooming bird of paradise and
Yucca other indigenous botanicals in the
Native Americans massage oil support letting go of
distraction and dissolving muscle
from the yucca tension. Guided meditative breathing
root to make accompanied by gentle facial
soap and shampoo acupressure helps calm the mind.
because of its
ability to lather.
Since it’s packed
with vitamin C
and other antioxidants that soothe and
nourish the skin and scalp, they also
used it to treat ailments from acne to hair
loss. Yucca is also anti-inflammatory,
antibacterial, and detoxifying.
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.
JULY 2019 • 27
5/30/19 2:07 PM
 How a Low-Glycemic High-Protein
Diet Changed My Life

Wendy lost
over 60 pounds,
dropped eight
pant sizes, and
started living
lighter.*

“ I can’t even describe it. I feel like a whole new

person. You feel that you can look at yourself in
the mirror and say wow, “I look really good.
I feel great.” - Wendy Carpenter

W
endy had tried everything. Name a
diet, she’s tried it. Individually mea-
suring out all her food, 21-day resets,
points-based dieting. Nothing worked. Noth-
ing was ever successful. “I didn’t care what I
was eating,” she says. “Of course, I tried to eat
healthy. But if I was hungry and there was a
fast food place to go to—I would go in and get
a cheeseburger. I wasn’t really watching what I
was eating. And I wasn’t exercising.”

Then she spent the 4th of July weekend with

her brother last summer. His girlfriend was Before
spreading the gospel of Almased (the low-glyce-
mic high-protein dietary supplement). “Wendy
should try it,” she said. “I had never heard of Almased in my life,” Wendy recalls. “I was there visiting,
and we were talking about how I wanted to lose weight since I was at the heaviest I had ever been.”
Wendy started Almased with a two-week fast on July 7, 2017. Her life has improved every day since.

*Results are not typical. Individual results may vary based on starting weight and program adherence
These statements has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

BN0719_D_NaturalBeauty_JS.indd 28 5/30/19 2:07 PM

 The day she started she was 204 Advertisement
pounds; her goal was 140. To moti-
vate herself when she started, she
put a picture on her refrigerator
of herself at 204 pounds. “When I
looked at that picture, it just gave
Scientifically-
me the drive and the motivation to
stick with it,” she says fondly. Wen-
Proven
dy didn’t just hit her goal of 140
pounds—she passed it, losing 66
Metabolism Almased’s Very
Boost
pounds and dropping eight pants Berry
Shake Recipe
sizes. She still does her Almased
shakes for breakfast, but she’s
learned to love eating healthy along
Lose weight. Burn Fat.
the way.
1 | What is Almased? high-protein Almased. What
Losing weight from Almased was Almased is the low-glycemic they found was that 50 grams
the positive reinforcement she high-protein (LGHP) meal of Almased increased the
replacement and dietary basal metabolic rate (the
needed. Pretty soon, Wendy was liv-
supplement. This unique energy consumption without
ing lighter. “I can’t even describe it.
multi-protein formula is cre- doing anything) remarkably
I feel like a whole new person,” she
ated from different sources compared to a healthy stan-
says. “You feel that you can look at to fit the amino acid profile dard diet. The difference is
yourself in the mirror and say wow, “I the human body needs for equivalent to 30 minutes on
look really good. I feel great”. Every- optimal function as exactly the treadmill!
thing around you just kind of falls as possible. The bioavailability
into place.” Wendy says that losing of amino acids and bioactive 3 | Following Almased’s
the weight with Almased has made peptides (such as lunasin) is Diet: The Figure Plan — an
her feel like a better person, better increased by a special process easy-to-follow four-phase
friend, better coworker, and a better using active enzymes from meal replacement shake pro-
mom. natural sources. This makes gram that leads to effective
the Almased Weight Loss weight loss and fat burn.
She feels good about herself and PhenomenonTM possible!
that’s reflected in her work and life. For a FREE download of
But it’s not just the weight. With 2 | How does Almased The Figure Plan or for shakes
Almased she feels empowered to work? recipes and to learn more
eat healthier than she did when The proof: The University of about Almased, visit
she was trying to, well, eat healthy. Alberta in Edmonton, Cana- figureplan.com/BN07C
da tested the low-glycemic
When she dieted in the past, it
would work for a few weeks then
she’d go back to her normal habits
and eventually put on the weight
she lost. No longer. “So for instance,
last night I went to an ugly sweater
holiday party,” she says, laughing.
“They had brownies and cookies
and lots of sweets. The old Wendy
would have had about five cookies
and three brownies. But the new
Wendy? “I had half of a brownie.
And that’s the thing about Almased.
It helps me with my cravings so that
I don’t want four brownies.”

Inspired by Wendy’s story? Almased, the low-glycemic

high-protein dietary supplement is available at many health food stores.
A free diet plan is under the lid of every can. For questions, call toll-free 1-877-256-2733.

BN0719_D_NaturalBeauty_JS.indd 29 5/30/19 2:07 PM

 Summer
MAKE YOUR

SUN-SAFE
We have the clear-cut prescription for sun protection—
use the right sunscreens, eat more skin-friendly foods,
and safeguard your body with key supplements
By Lisa Turner

L
ove—and fear—the sun? Welcome to the club: we’re all confused. In a survey by the American
Academy of Dermatology, 75 percent of Americans said they would do anything possible to
prevent skin cancer. Yet fewer than half of Americans use sunscreen regularly. And sunscreen
may not be the panacea we’d hoped. While the use of sunscreens and blocks has increased dramatically
since the 1980s, skin cancer rates are higher than ever.
Some researchers suggest that we’ve gone too far in fearing the sun. While it’s true that overexposure
to the sun can damage the eyes, contribute to premature aging, and increase the risk of skin cancer,
a healthy dose of sunlight also enhances overall mood and promotes the production of melatonin,
a natural hormone that improves sleep and slows the aging process.
Sun exposure also prompts the body to produce vitamin D, which supports immune function,
maintains healthy bones, enhances cardiovascular health, and protects against cancer. But sunscreens
can reduce the body’s production of vitamin D by as much as 99 percent, and some studies suggest
that by diminishing vitamin D levels, sunscreens are ironically increasing skin cancer risk. Moreover,
studies show that vitamin D supplements aren’t a substitute for vitamin D produced by the body in
response to sunlight. And while the American Academy of Dermatology says there’s no safe exposure
to the sun, some researchers say that the benefits of natural vitamin D are so great that “the message
of sun avoidance must be changed to acceptance of non-burning sun exposure.” In general, you’ll
need 15–30 minutes of midday sun several times a week to ensure for the body’s vitamin D needs.
How to optimize vitamin D levels and the benefits of the sun, while minimizing aging, skin damage,
and cancer risk? Try these nine easy ways to make your summer sun-safe:

30 • JULY 2019

BN0719_F_SunCare_JS.indd 30 5/30/19 2:14 PM

 JULY 2019 31

BN0719_F_SunCare_JS.indd 31 5/30/19 2:14 PM

 1 DON’T BARE IT ALL. To protect
your skin, skip the skimpy bikini and
choose lightweight coverups that help
filter sun’s damaging rays. UPF (ultraviolet
protection factor)-rated clothing is ideal,
especially if you’re engaged in summer
sports or spending time in the water. Or
choose simple clothing in bright colors.
In general, the darker or more vivid the
color, the greater the protection, but even
light-colored fabrics can minimize burns.
And wear a hat; a big, wide-brimmed one
protects face, neck, and eyes.
2 SHIELD YOUR EYES.
Too much
exposure to UV light can damage
the eye and increase the risk of cataracts,
growths on the eyes, and even ocular
melanoma, a type of eye cancer. Sun damage
can happen at any time of year, not just
summer. To protect your eyes, wear
wide-brimmed hats and sunglasses, even
when you’re napping (the thin layer of
skin on the eyelids won’t protect your eyes
from the sun). The American Optometric
Association recommends shades that
screen out 75–90 percent of visible light
and offer 99–100 percent protection against
UVA and UVB rays. The frames should fit
close to eyes and contour to the shape of
your face to prevent exposure to UV rays
from all sides. Wraparound styles are best.
3 KNOW YOUR SUNSCREEN. 5 EAT FOR SUN PROTECTION.
The best kind of sunscreen is
water-resistant with broad-spectrum
protection against both UVA rays
(the ones that age skin) and UVB rays
(the ones that burn). An SPF of 30 is
best; ultra-high SPF products only filter
out about 1 percent more UV light.
There are essentially two kinds of
sunscreen: chemical and physical/mineral.
Chemical sunscreens use ingredients
such as oxybenzone and avobenzone
to absorb UV rays. The problem: some
of these chemicals are potential endocrine
disruptors, and a recent study in JAMA
found that four of them—avobenzone,
oxybenzone, ecamsule, and octocrylene—
enter the bloodstream at levels high
enough to trigger a government safety
investigation after just one day of use.
32 • JULY 2019
BN0719_F_SunCare_JS.indd 32
An FDA update in February noted that
chemical sunscreen ingredients needed
more research before they could be
generally regarded as safe.
On the other hand, physical sunscreens
contain zinc oxide or titanium dioxide,
minerals that sit on the surface of the
skin and act like a shield to deflect the
sun’s rays, rather than being absorbed
by the body. The FDA’s new sunscreen
regulations say only zinc oxide and
titanium dioxide are generally recognized
as safe and effective. Choose a natural
formula that’s free of parabens, petro-
chemicals, synthetic fragrances, and
other potentially harmful chemicals.
4 SEEK THE SHADE.
A beach
umbrella, covered pavilion, or even
a big, shady tree can protect skin from
sun damage and aging—especially if
you’re lounging by the pool with a
paperback. If you’re more inclined
toward volleyball, hiking, or other summer
activities, take frequent shade breaks,
especially between the hours of 10 a.m.
and 2 p.m., when sun’s rays are the most
intense. But also know that UV rays are
reflected off pool water, sea foam, sand,
and even concrete—so you can still burn
in the shade. And don’t be fooled by an
overcast day: up to 80 percent of UV
rays still pass through clouds.
Certain foods minimize sun damage
and protect against UV rays. The best:
❱ Green tea is rich in polyphenols that
inhibit skin cancer; topical green tea
also has a protective effect.
❱ Cruciferous vegetables such as broccoli,
kale, cabbage, and arugula mitigate
oxidative damage to the skin from
sun exposure.
❱ Peppers, strawberries, broccoli, and citrus
fruits are high in vitamin C to help protect
against skin damage from the sun.
❱ Tomatoes, papaya, watermelon, pink
grapefruit, and persimmons contain
lycopene, which protects against the
development of UV-induced cancer and
may also reduce the risk of sunburn.
❱ Olives contain oleuropein, a compound
❱
that helps protect against sun-induced
skin damage and cancer.
Red cabbage, blueberries, and red
onions are rich in anthocyanidin
antioxidants that inhibit skin damage
and cancer from UV exposure.
❱ Carrots, mangos, sweet potatoes, and dark
leafy greens are high in beta carotene
to protect skin cells from UV damage.
6 CHOOSE
COSMETICS
WITH SUNSCREENS.
Sunscreens aren’t just for poolside or
beach vacations. Look for cosmetics
laced with sunscreen for all-day, every-day
protection. To protect your face from dark
spots, wrinkling, and other signs of aging,
apply a layer of SPF-fortified lotion and
pat an SPF eye cream around eyes; focus
on the outer corners where crow’s feet
begin, and don’t forget the area just
under brows—especially susceptible
to burning and damage. Then choose
a sunscreen-fortified foundation or use
a tinted SPF moisturizer or brush-on
powdered bronzer. And keep delicate lip
skin from burning with an SPF balm.
7 TREAT BURNS PROMPTLY.
If, in spite of your best efforts, you
still end up burned, act fast. Get out
of the sun the second you notice skin
getting pink or red, and hop into a cool
shower or bath to minimize redness. Then
slather on moisturizer to trap water in
skin and ease dryness. Look for products
with aloe vera. Studies show that it
delays progressive damage, accelerates
healing, and reduces inflammation.
Keep aloe vera gel in the fridge for
instant cooling relief. Lavender oil and
calendula have also been shown to reduce
inflammation and promote healing.
8 SUPPLEMENT
FOR SUN
PROTECTION. Certain nutrients
can protect your skin from damage.
❱ OMEGA-3 FATTY ACIDS inhibit COX-2
(a chemical that promotes skin cancer
progression), reduce DNA damage that
can lead to skin cancer, and protect
against signs of aging, wrinkle formation,
and thinning of skin from UV exposure.
5/30/19 2:14 PM
 ❱ POLYPODIUM LEUCOTOMOS, an extract ❱ SELENIUM has been shown to reduce areas such as lips, the tops of your ears,
from ferns, can reduce UVA-related cancer cell progression in several around the eyes, the backs of your legs,
damage and protect against wrinkling, cancers, including skin cancer. and even your scalp (especially if your

brown spots, sunburn, and skin cancer.
❱ PYCNOGENOL, from the bark of the
European coastal pine, significantly
improves skin hydration and elasticity
and can combat hyperpigmentation
from excessive sun exposure.
❱ VITAMIN E prevents free-radical damage,
has anti-inflammatory actions, and
protects against UV-related skin damage.
It’s especially effective when combined
with vitamin C.
9 USE
SUNSCREENS THE
RIGHT WAY. Even the best
sunscreen won’t work if you don’t apply
it properly or often enough. Use enough
to generously coat all exposed skin,
and apply about 20 minutes before you
head outside, especially if you’re using
a chemical sunscreen—they need time
to be absorbed into the skin to work.
Don’t forget sensitive or hard-to-reach
hair is parted or thinning). No matter
what the SPF, reapply your sunscreen
every two hours—more often if you’re
swimming or sweating, even if you’re
using a water-resistant formula. They’re
just that: resistant, not waterproof (the
FDA banned the terms “waterproof” and
“sweat-proof” from sunscreens).
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.

Must-Pack Travel Products

Finally, your summer vacay is here! Whether you’re heading to an exotic locale or planning a nearby
camping trip, use this product guide to stay well wherever you wander.
Pack It! Pack It! Pack It! Pack It! Pack It! Pack It! Pack It! Pack It!
Natural Factors Life-flo Garden of Life Extension Bluebonnet Quantum Mushroom Derma E
Travel Biotic Pure Life mykind VenoFlow Nutrition Health Buzz Wisdom Mineral Sun-
BB536 Magnesium Oil Organics Pycnogenol, EarthSweet Away Extreme Maitake screen Powder
Probiotics are (travel size) Elderberry an extract of Chewables Towelettes EZ Spray and Badger
the ultimate Topical Immune French maritime Melatonin People may Maitake Clear Zinc
“don’t-leave- magnesium Gummy pine bark, has It’s hard to tell you that is one of Oxide Sport
home-without- can help you Elderberry has been shown sleep when DEET is the the best Sunscreen
it” remedy. relax and get been shown in multiple you’re not in only effective all-around SPF 35
Your digestive a good night's to reduce cold studies to help your own bed, way to ward immune tonics. Here’s the
and immune sleep—two symptoms and reduce edema not to mention off pesky It has been gist of it: Buy
systems will vacation duration among and the risk when you’re mosquitoes shown in sunscreens
thank you. necessities. air travelers, of deep vein in a totally and ticks. Not numerous made with
Look for “no Overdid it according thrombosis different time true! Essential studies to minerals—zinc
refrigeration walking or to a study in (DVT) on zone. Melatonin oils, such support oxide, titanium
required” on hiking? Mag- the journal long flights, can help you as citronella, immune health dioxide, or a
the label. nesium is also Nutrients. especially when fall asleep, geranium, in a variety of combination of
great for sore It tastes combined with stay asleep, lemongrass, ways. Simplify the two. When
muscles. great, and it compression and allow your and cedarwood, things with a traveling, bring
protects against stockings. body to adjust offer potent spray form. one product for
annoying colds? to a new time protectionfor all your face (try a
Thumbs up! zone. your outdoor tinted powder
adventures. for a fresh
glow!) and one
for your body.

BN0719_F_SunCare_JS.indd 33 5/30/19 2:14 PM

 ESSENTIAL GUIDE TO
essential
oils
8 scents
you can’t
live without
By Lisa Turner

M ore than just fragrant, essential oils

have been used for thousands of years
to treat a wide variety of ailments, and modern
research shows they have proven, measurable
effects on a range of conditions—from skin
irritations to mood disorders. There are
dozens of oils, so choosing the right ones can
be overwhelming. We’ve compiled some of the
best-researched selections for a variety of
needs. Stock up on these eight essentials.

LAVENDER. From
Lavandula angustifolia,
a flowering plant native
to the Mediterranean,
lavender has long been
used for a variety of skin
conditions, including
burns, cuts, and acne. It’s
also known for its ability to
promote relaxation and sleep,
and fight depression. In one study,
inhaling lavender combined with
chamomile and neroli significantly
reduced anxiety, and improved sleep
quality and duration. In other studies,
sniffing lavender increased slow-wave
sleep patterns associated with deep sleep,
an effect that was pronounced in women.

34 • JULY 2019

BN0719_F_EssentialOils_JS.indd 34 5/30/19 2:13 PM

 JULY 2019 35

BN0719_F_EssentialOils_JS.indd 35 5/30/19 2:13 PM

 For stress relief and restful slumber,
combine lavender with chamomile,
neroli, clary sage, rose, or bergamot.
Sprinkle it on pillows, spray it in your
bedroom, or keep a bottle in your bag
for a quick sniff during stressful times.
➋ TEA TREE OIL. From Melaleuca
alternifolia, a tall shrub native to Australia,
tea tree oil has proven antibacterial
and antiviral properties and can protect
against C. albicans overgrowth (yeast
infections). Studies show that applying
tea tree oil to wounds and skin irritations
helps fight infections, reduces inflamma-
tion, and speeds healing. It’s also an ex-
cellent topical remedy for acne. Tea tree
oil isn’t safe to ingest, so use it topically
or as a mouthwash. For breakouts and
acne, dab a drop of tea tree oil directly on
zits to clear them up and soothe redness.
To ease inflammation and speed wound
healing, dilute tea tree oil with coconut oil
and smooth over skin. For oral candida,
add a few drops to a glass of water, then
swish and spit. You’ll also find tea tree
oil in vaginal suppositories for yeast
infection relief.
36 • JULY 2019
BN0719_F_EssentialOils_JS.indd 36
➌ PEPPERMINT. Distilled from
Mentha piperita, a hybrid plant that
grows throughout Europe and the United
States, peppermint oil is traditionally used
to improve digestion, treat respiratory
ailments, promote energy, and enhance
mood. It also has significant antimicrobial,
antiviral, and anti-inflammatory prop-
erties, and studies show that it can relax
the gastrointestinal tract, ease irritable
bowel syndrome (IBS), and relieve nau-
sea and abdominal pain. Other studies
show that peppermint boosts memory,
increases alertness and energy, reduces
sleepiness, and improves cognitive and
physical performance. For nausea or
indigestion, blend a few drops with a
tablespoon of honey or agave, then add
to hot water and sip as a tea. For instant
energy and alertness, sprinkle peppermint
oil on a handkerchief, or take a sniff
directly from the bottle.
➍ EUCALYPTUS. A type of evergreen
tree native to Australia, eucalyptus
(Eucalyptus globulus) has powerful anti-
bacterial, antiviral, and anti-inflammatory
effects, and can improve immune response.
Eucalyptus oil is traditionally used for
respiratory ailments, and studies show
that it’s effective in easing bronchitis,
sinusitis, asthma, chronic obstructive
pulmonary disease (COPD), and other
conditions. To open sinuses and clear
congestion, add a few drops to a pot of
steaming water, lean your face over the
pot (don’t get too close, to avoid burning
skin), cover your head with a towel, and
inhale deeply. Or add a few drops to a
diffuser; combine it with oregano, tea
tree, thyme, or rosemary for extra
pathogen-fighting potential.
➎ ROSE. Usually made
from the Damask rose (Rosa
damascena), rose oil comes
in several forms. Rose
otto is the essential
oil derived by
steam or water
distillation of
rose petals; the
water liquid
that remains is called rose hydrosol. Some
rose oils are extracted using a solvent,
yielding what’s called rose absolute.
While all are common in aromatherapy,
rose otto is the preferred (though more
expensive) form. Traditionally used to ease
stress, soothe grief, and calm anxiety,
rose oil is also considered an aphrodisiac,
lifting mood and improving libido. It’s an
excellent essential oil for skin conditions,
especially dry, sensitive, or mature skin,
and can also help tame acne and blemishes.
To soften, smooth, and heal skin, add a
few drops to your regular moisturizer, or
dilute one-to-one with sweet almond oil
and apply directly to skin. Or inhale right
from the bottle to relieve sadness and
improve mood.
➏ LEMONGRASS. From Cymbopogon
citratus, a tropical plant native to South
Asia, lemongrass is rich in flavonoids
and phenolic compounds that have
potent antibacterial, antifungal, and
anti-inflammatory properties. Studies
show that it can reduce skin inflammation,
treat infections, heal wounds, and control
bacterial growth, and is helpful even
against drug-resistant bacteria. It’s also
been shown to help relieve arthritis pain,
reduce gingivitis, improve oral health,
and calm anxiety when inhaled. For
inflammation and joint pain, add lemongrass
oil to sweet almond oil or jojoba oil and
massage into skin. Add a few drops to
warm water and use as a mouthwash,
or inhale directly from the bottle to ease
anxiety and boost mood.
5/30/19 2:13 PM
 ➐ CLOVE. Derived from the clove plant
(Syzygium aromaticum) native to Indonesia,
clove oil is one of the richest sources
of eugenol, a compound with powerful
analgesic and antiseptic properties. It’s
traditionally used to treat infections and
relieve pain, and for its instant numbing
effect in toothaches. Studies show that
eugenol helps protect against C. albicans,
E. coli, and other pathogens. It’s extremely
effective in fighting athlete’s foot and
ringworm, and can ease itching, calm
inflammation, and tame acne.
Clove oil is also a powerful tool for
overall dental care, and studies show
that it relieves tooth pain, inhibits
decalcification of teeth, and kills oral
pathogens. For candida and other infections,
add a few drops of clove oil to warm water
and use as a mouthwash, or use whole
or ground cloves in a tea. To soothe skin
conditions, dilute clove oil with coconut
or jojoba oil. For tooth pain, put a few drops
on a cotton swab and apply directly to
the affected tooth for instant relief.

ROSEMARY. From the Rosmarinus

officinalis plant, an aromatic shrub
related to the mint family, rosemary
essential oil is traditionally used for its
mood-boosting and memory-enhancing
effects. Studies show that inhaling rosemary
can increase cognition, concentration,
memory, and recall. It can also improve
accuracy and performance on mental
tasks. Rosemary also appears to bind
to heavy metals, which have been
associated with amyloid plaques in the
brains of people with Alzheimer’s, and
inhaling rosemary and other essential
oils may improve brain function in
people with dementia and Alzheimer’s.
It’s also excellent for improving mood,
increasing energy, and reducing stress.
In one study, people who inhaled
rosemary had lower levels of the stress
hormone cortisol. To enhance memory
and cognitive performance, combine
rosemary with lemon, lavender, or orange
oil in a diffuser. For instant energy and
mood-boosting, sprinkle a few drops
on a handkerchief or take a whiff right
from the bottle.
ESSENTIAL TIPS: how to use oils
Essential oils are used in one of three ways: inhaled, applied directly
to the skin, or ingested. In general, inhalation is best for mood effects, such as
stress relief or energy boosting. For skin conditions, topical applications are most
effective. Some ways to use them:
❱ For inhalation: Combine essential oils with water in a spray bottle and spritz
your room. Or use a diffuser—a small device that disperses scent via steam.
Spray essential oils on your pillowcase, add to a sink or pot of warm water
to steam your face, or sprinkle a few drops on a cotton ball, handkerchief,
or tissue and inhale. You can also take a whiff directly from the bottle. Just
be sure not to touch your nose to the opening, and don’t exhale into the
bottle—moisture degrades the oils.
❱ Topically: Add a few drops to a carrier oil, such as jojoba, sweet almond,
or coconut oil. You can also sprinkle essential oils into bathwater, use in
compresses, mix with your regular moisturizer or, in some cases, apply
directly to skin. Most should be diluted to avoid irritation, unless you’re
using a cotton swab to apply directly to a blemish, insect bite, or sore tooth.
❱ For systemic relief of nausea and digestive issues, and to heal candida:
Use a few drops in teas; they won’t mix with water, so stir a few drops into
a tablespoon of honey or agave, then add to hot water. Some essential oils,
including cypress, eucalyptus, birch, white fir, and cedarwood, should never
be ingested. Check the bottle first before consuming essential oils.
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.

JULY 2019 • 37

BN0719_F_EssentialOils_JS.indd 37 5/30/19 2:13 PM

 thewiseFATBURNER/ STORIES OF TR ANSFORMATION FROM NUTRITION & LEPTIN PIONEER K AT JAMES
Five Days to
Fabulous
Discover the high-fat fast track to
visible transformation ///BY KAT JAMES
So, the big event is coming. The reunion.
The wedding. The presentation. What if
I told you that strategic nutrition could
have you looking noticeably healthier,
sexier, and, yes, younger—in a matter of
days. Read on for the most powerful non-
surgical, DIY transformation guide ever.
How do I know? Because it was once
my job to make celebrities look younger
and healthier, superficially, in a couple of
hours. But after being forced by a health
crisis to figure out my own do-or-die cellular-
level Rubik’s Cube, I can now help others
do in a matter of days what took me decades
to piece together. Check out celebrity
trainer Shianne Lombard’s inside and out
transformation after only five days (at right).
De-puff and De-bloat Basics
It might seem counterintuitive in our
fat-averse society, but the key to a super
slimdown is to cut carbs and eat more fat.
Skip those sweet beverages and fruits.
Switch to sea salt if you haven’t already
(it doesn’t cause the water retention or
sodium/potassium imbalance that regular
table salt does). Eat a little sauerkraut every
day. And take a multi-strain probiotic to
reduce bloat, calm cravings, nourish skin,
and even out blood sugar swings.
Avoid brined, or sodium-packed foods
such as feta, olives, pickles, and Parmesan
to reduce fluid retention. And avoid foods
you’re sensitive to, of course. This will
minimize digestive and skin flare-ups.
Regarding hydration, don’t shy away
from water or sea salt, thinking they will
bloat you. Just the opposite is true. Plenty
of pure water and sea salt help allow your
tissues to hydrate normally, affecting skin
texture and eye health. Sea salt rarely throws
off sodium/potassium ratios like table salt
does, so water retention is rarely an issue. In
38 • JULY 2019
BN0719_D_KatJames_JS.indd 38
What a difference
five days makes:
Kat James’ finishing
makeup touches
enhance a much
deeper health
transformation in
Shianne Lombard,
who was a trainer from season three of The Biggest
Loser. Read Shianne’s whole story by searching
“Resolution Reboot” at betternutrition.com.
fact, the lack of the electrolytes found in sea
salt can cause bloat, not to mention a lack of
energy, concentration, and ability to hydrate
your tissues with the water you do drink.
The Sleep Gatekeeper
to Rapid Anti-Aging in Days
Sleep issues can make or break your
Five Days to Fabulous plans. Increasing fat
intake a bit (but only once you’ve lowered
your carb intake) will often deepen sleep
quickly. Coffee and alcohol, even if you feel
like it makes you relax at first, generally
interfere with deep wave sleep and
worsen the adrenal issues that affect sleep
quality. A number of other factors such as
anxiety, pain, negative brain chatter, and
irregular circadian rhythms can be helped
greatly by changes in diet and nutritional
supplementation (see list, p. 40).
Sleep apnea is a major thief of beauty
and metabolic health. Strategic supple-
mentation and even topicals can help.
And limiting your carb intake helps
reduce the swelling that is often a major
contributor to sleep apnea, in addition to
reducing other sleep deterrents such as
pain, hot flashes, and acid reflux.
A lack of sleep-defending boundaries
with children, pets, or even your spouse,
could be building your belly fat each day
while harming your adrenal (and thus,
thyroid) functions. It also causes cravings
for caffeine and/or sugar, so it pays to
lay down some sleep time rules, even if
they’re only temporary. It’s amazing how
changes can be successfully made if we
tell ourselves “it’s just for a few days.”
Other simple hacks that can help bring
on deeper sleep include ear plugs, white
noise machines, a better pillow or mattress,
and reducing electronic device use. Total
darkness during sleep and using blue light
filtering apps such as Iris can make a great
difference. Shoot for shuteye by 10 p.m. or
earlier on your 5-day lead-up.
Inside-Out, Swift Skin Transformers
Will Also Brighten Your Eyes
These dietary changes can also revive the
glow in your skin and your eyes. Switching
5/30/19 2:05 PM
BN0719_D_KatJames_JS.indd 39 5/30/19 2:05 PM
 thewiseFATBURNER
from processed to whole, lower-carb and
higher-fat foods can brighten your coloring
quickly, due to reduced inflammation.
Eventually, you may want to adopt a
very-low-carb/very-high-fat regimen for
the long-term, but hold off until your big
event is over, or you may have a couple of
ill-timed, low-energy transitional days. So
for now, continue eating low-sugar fruits,
beans, or a little quinoa each day to stay
energized. Ditto with quitting coffee. Five
days ahead of your event is not the time.
You can delve deeper and get to the root
of your sleep and energy issues afterward,
when you have time to carefully and
comprehensively execute a full regimen.
In the meantime, taking fish oil, evening
primrose oil, and hyaluronic acid can
change the feel and look of your skin and
the brightness of your eyes in a matter of
days. Drinking lots of water will help those
supplements work their magic. Speaking
of pure water, another little hack that
changes skin and hair texture in a couple
BN0719_D_KatJames_JS.indd 40
of days—more than any serum—is a good
chlorine-filtering shower water purifier.
ADDITIONAL
Days Before: Make Your
PRODUCTS FOR
Hair Youthful-Looking
QUICK INSIDE-OUT
If you’re really going for a bit of reverse
TRANSFORMATION
Supplements that can help speed your
aging, cover those greys with a low- or
radiance revival:
no-PPD natural color from your health
food store. Make sure your cut is flattering.
For most women, a few long, skillfully * MELATONIN, 5-HTP, and CBD address
sleep rhythms, pain/depression, or
executed “icicle-shaped” layers can help
mood and negative chatter. Countless
frame the face and soften or lift flat or
other sleep boosters exist on vitamin
heavy areas, and an inverted overall
store shelves. Find what works for
shape will generally take years off
your specific sleep issues.
when compared to a straight-across, or
“A-shaped” cut. Very long hair can be quite * FACIAL ANTI-WRINKLE PATCHES,
such as those by Andalou Naturals,
aging, so if you’ve just “always” avoided
Frownies, or Earth Therapeutics
splurging on a professional cut at a
Facial, can give amazing results in a
higher-end salon, a special event merits
short amount of time.
an appointment with a true professional.
Smooth the hair first with an ionic blow * L-TYROSINE and IODINE can increase
energy, thyroid function, and weight-
drying and large round brush, followed
loss speed.
with a hair type-specific shine serum and,
if possible, a straightening iron, which can * ADRENAL FORMULAS WITH
ADAPTOGENS AND GLANDULARS
also be used to add wave or curl.
(for the ultra-stressed), such as
Adrenal Support by Vital Nutrients,
The Morning of the Event: Run Hot
can reduce stress and belly fat.
and Cold (Water, that Is)
Epsom salts and magnesium flake baths * SEAWEED, VITAMIN C, PEPTIDE,
and HYALURONIC ACID SERUMS such
are great for sore or creaky joints. Seaweed
as those by Evan Healy, MyChelle,
flakes are also a great option. A hot
Mad Hippie, Derma E, and Hyalogic
(though not too hot) washcloth on your
can be layered (use hyaluronic last,
face, alternated with very cold water,
while skin is still moist), to plump and
will shunt blood back and forth. Using a
rejuvenate skin.
gentle rolling motion (or even a jade face
roller) under the eyes is a great way to * TOOTH-RESTORING AND WHITENING
PRODUCTS such as Xlear Spry (daily
drain fluid and reduce under-eye puffiness.
care and mints) and Cali-white (paint
on teeth) are great daily and pre-event
more on betternutrition.com
tools, respectively. A white smile can
As a former celebrity makeup and hair take ages off of your appearance.
artist, James knows the tricks and trades
for a super-natural glow. Get her advice
* TIMED-RELEASE MAGNESIUM can
give you the optimal energizing, yet
for the most natural, “you, only rested and calming, effects (and excellent muscle-
healthy” results, including how to use fluid
foundation, the right way to fill in your cramp relief for deeper sleep) without
brows, and the the digestive distress sometimes
one-size-fits-all caused by magnesium supplements.
blush shade.
Kat James has been called “a master of self-transformation” by SELF magazine in
response to her self-guided, recovery from liver, autoimmune, and eating disorders. Her
controversial and pioneering dietary method—now recommended at top neurology,
fertility, functional medicine, and even dental clinics—has left countless 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 retreats at informedbeauty.com or by calling 877-54-TOTAL. Listen to her
Sirius XM radio show Saturdays on chanel 131 (Family Talk).
BN 201
5/30/19 2:05 PM
 HOW ARE WE
HELPING YOU
STAY HEALTHY?
Complete our online survey for a chance to

WIN 1 of �
$
250 gift cards!

visit betternutrition.com/2019readersurvey
All participants who complete our online survey will be automatically entered into our drawing.
Rules and regulations can be found at betternutrition.com/2019ReaderSurvey.
Our reader survey will be available July 1 - 31, 2019.

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

BN 2019 BN Readers Survey Ad_full page.indd 1 5/29/19 11:47 AM

BN0719_D_KatJames_JS.indd 41 5/30/19 2:05 PM
 eating4HEALTH/ FOODS & ME ALS THAT HE AL

Seven Foods to Prevent UTIs

Fight back against invasive bacteria with these dietary remedies ///BY LISA TURNER

Urinary tract infections (UTIs) are painful, Grilled Cinnamon Peaches

disruptive, and all-too-common: more Serves 4
than half of adult women have had a UTI, This simple, summery treat combines UTI-healing peaches and cinnamon with Greek yogurt—
rich in probiotics that can help prevent infections. To pit peaches, cut them lengthwise and
and many women have several recurrences
twist the halves, then use a melon baller to carefully remove the pit.
every year. It happens when bacteria travel
into the urethra, the duct through which 4 peaches, halved and pitted 1 cup plain full-fat Greek yogurt
urine passes. Women are more susceptible 1 Tbs. coconut oil, melted Honey (optional)
because the urethra is shorter than in men, 1 Tbs. cinnamon, plus additional for garnish
but guys can get them too.
Left untreated, UTIs can have serious 1. Preheat grill to medium.
complications, including recurrent 2. Lightly brush cut sides of peaches with coconut oil and sprinkle with cinnamon.
infections, urethral narrowing, and 3. Place peaches, cut side down, on grill. Grill for 4–5 minutes, depending on ripeness of
kidney damage. While UTIs may not be peaches, until just softened. Don't move the peaches during grilling, to keep them from
completely avoidable, dietary choices can sticking and ensure good grill marks.
reduce your risk. Drink plenty of water, 4. Carefully flip peaches over and grill the other side for 3 minutes, until tender.
and try these seven anti-inflammatory,
5. Remove from pan and arrange on a platter. Spoon Greek yogurt into centers of peaches and
antibacterial, and immune-boosting drizzle with honey, if desired. Sprinkle with additional cinnamon and serve hot.
foods to protect your insides.
Per serving: 170 cal; 7g prot; 7g total fat (4.5 sat fat); 21g carb; 10mg chol; 20mg sod; 4g fiber; 17g sugar
Cranberry juice
may help prevent UTIs
by keeping bacteria from
adhering to the lining of
the urinary tract. Though
study findings are mixed, many studies

PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
show that cranberry juice can decrease
the recurrence of UTIs. And a meta-analysis
of seven clinical trials published in
the Journal of Nutrition found that
cranberry reduced the risk of developing
a UTI by 26 percent in healthy women.
Because most cranberry juice drinks are
loaded with sugar, stick to cranberry
concentrates mixed with water or use
the whole fruit.
Recipe Tips:
❱ Sweeten cranberry juice concentrate
with a little honey or stevia, then mix
with cherry juice, sparkling water,
and a squeeze of lime.
❱ Chop whole cranberries with a food
processor, then combine with minced
red onion, mango cubes, cilantro,
and a squeeze of lime for a zesty salsa.
❱ Add chopped cranberries, pumpkin
seeds, and garlic to cooked brown rice.

42 • JULY 2019

BN0719_D_Eating4Health_JS.indd 42 5/30/19 2:01 PM

 ➋ Cinnamon has
long been used for its
antibacterial properties.
It's rich in compounds
that reduce inflammation
and hamper the growth
of bacteria and other pathogens. Some
studies show that cinnamon compounds
prevent the colonization of E. coli, the
bacteria responsible for most UTIs, in
the bladder and urethra. Because it's
also an anti-inflammatory and can
help relieve pain, cinnamon may also
ease some of the discomfort associated
with UTIs.
Recipe Tips: :
❱ Combine cinnamon sticks, sliced ginger,
cardamom pods, and vanilla bean in a
pot of water, then simmer for 10 minutes
and strain for a caffeine-free chai.
❱ Mix cinnamon powder into raw honey
and coconut oil and use instead of butter
on pancakes or toast.
❱ Cook thickly-sliced carrots in orange juice,
then toss with cinnamon, minced garlic,
and olive oil.
➌ Kefir, a beverage
made from fermented
milk, is rich in probiotics,
beneficial bacteria that
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
may help prevent UTIs by keeping
harmful bacteria from growing in the
vagina, where they can migrate to the
urinary tract and cause infections.
Studies suggest that probiotics help
protect against UTIs and prevent
their recurrence. They've also been
shown to reduce inflammation and
support the immune system's ability
to fight infection. Other good sources
of probiotics: yogurt, miso paste,
sauerkraut, and kim chi.
Recipe Tips:
❱ Purée kefir, papaya, cardamom, and
honey in a blender for a traditional lassi.
❱ Combine kefir, quick oats, chia seeds,
vanilla, and cinnamon and let stand until
thick for easy, no-cook oats.
❱ Strain kefir through a cheesecloth set
over a bowl and let stand overnight,
then stir in chives and minced garlic for
a thick, creamy spread.
BN0719_D_Eating4Health_JS.indd 43
➍ Papaya, like broccoli,
is loaded with vitamin C to
support immune function
and increase the acidity of
urine. It's also rich in beta
carotene and lycopene, antioxidant
carotenoids with powerful immune-
boosting properties. Some studies also
show carotenoids from papaya are easily
absorbed by the body and are three times
more bioavailable than carotenoids from
carrots or tomatoes. Sweet potatoes,
mangos, leafy greens, apricots, plums,
and squash are also high in carotenoids.
Recipe Tips:
❱ Halve a papaya, remove seeds, and scoop
out flesh, then chop flesh, combine with
pineapple, coconut, and mint, and refill
papaya skins for an easy tropical salad.
❱ Toss papaya cubes with baby spinach,
sliced red onion, and cashews, then drizzle
with olive oil, lime juice, and garlic.
❱ Cook papayas, onions, garlic, and curry
powder in coconut milk, then purée into a
creamy soup and top with chopped basil.
➎ Garlic is high
in allicin and other
compounds that have
antibacterial and
antimicrobial activities
and enhance immune function. Garlic has
been shown to protect against a variety of
bacteria, including E. coli, and studies
suggest that it can be a safe and effective
treatment for recurring UTIs. In a study
from Case Reports in Medicine, garlic extract
(combined with parsley, L-arginine, probiotics,
and cranberry tablets) had more antibacte-
rial activity against UTI pathogens than
commonly used drugs. Because allicin is
easily damaged by heat, raw garlic is best.
Recipe Tips:
❱ Press whole garlic cloves in a garlic press,
add to olive oil and drizzle over cooked
vegetables or grains.
❱ Finely mince garlic and whisk with minced
ginger, miso paste, rice vinegar, and
sesame oil for an easy Asian dressing.
❱ Mix mashed garlic cloves with apple
cider vinegar, raw honey, and a dash of
cayenne pepper, and take a spoonful for
a powerful antibacterial tincture.
➏ Broccoli is high in
vitamin C, which helps
make urine more acidic
and hampers the growth
of bacteria that cause UTIs. In one study
published in Acta Obstetricia et Gyneco-
logica Scandinavica, pregnant women
who took vitamin C had a significantly
lower risk of developing a UTI. Vitamin C
also boosts overall immune function,
helping the body's resistance to infection.
Other vitamin C-rich foods include bell
peppers, leafy greens, strawberries,
Brussels sprouts, and oranges.
Recipe Tips:
❱ Grate broccoli stems and combine with
shredded carrots and red cabbage, thinly
sliced scallions, and a dressing of yogurt,
honey, and apple cider vinegar.
❱ Roast broccoli florets tossed with olive
oil, garlic, and Kalamata olives.
❱ Cook broccoli, potatoes, onions, and
garlic in stock, then purée until creamy.
➐ Peaches contain
D-mannose, a simple
sugar that naturally
occurs in fruits and
many vegetables. It's
thought to work by preventing E. coli
from adhering to and invading the
urinary tract (cranberries are also high in
D-mannose). Some research suggests
that D-mannose may help protect against
recurrent UTIs. In a study published in
World Journal of Urology, D-mannose
was more effective in preventing UTIs
than the antibiotic Nitrofurantoin.
Recipe Tips:
❱ Halve peaches, remove pits, brush
with olive oil, and grill until tender.
❱ Purée peaches, coconut milk, and
pistachios in a blender until smooth,
then freeze in an ice cream maker.
❱ Combine peaches, yellow tomatoes,
yellow peppers, sweet onions, garlic,
and lime juice in a food processor, process
until mostly smooth, and top with minced
basil for a fresh, summery gazpacho.
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.
JULY 2019 • 43
5/30/19 2:01 PM
 asktheNUTRITIONIST/ ANSWERS TO YOUR FOOD QUESTIONS

Melissa Diane
Smith is an

Have Cancer? Start Here

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
Begin by making a plan to remove toxins from your diet, and the cutting-edge author
of Going Against GMOs,
instead load your body with cancer-fighting foods ///BY MELISSA DIANE SMITH Going Against the Grain,
and Gluten Free
Throughout the Year,
and the coauthor of
Syndrome X. To learn
about her books,

: I have been diagnosed with skin cancer. I tried chemotherapy and other conventional long-distance consultations,
nutrition coaching programs,
or speaking, visit her
treatments, but I simply can’t tolerate them. Trying to figure out what to do next websites:
melissadianesmith.com
is overwhelming—the amount of holistic treatments out there is mind-boggling! and againstthegrain-
If I can’t tolerate conventional cancer treatments and want to pursue alternative nutrition.com.

treatments, where is the first place to begin? —Tanya W., Madison, Wis.

a: Many people have overcome

cancer by using natural treatments
or a combination of natural and conven-
tional treatments. One place to begin
searching for beneficial treatments is to
look at how other people have
successfully overcome cancer using
natural therapies. One such person is
James Templeton, author of the new
book, I Used to Have Cancer: How I
Found My Own Way Back to Health
(Square One Publishers, 2019).
More than three decades ago, at age
32, Templeton was diagnosed with stage
4 melanoma. He had surgery and started
chemotherapy and an experimental
treatment to combat the cancer, but
they didn’t work well, and he couldn’t
tolerate the treatments. He then began
a journey of healing that involved
following a macrobiotic diet
(based primarily on locally Healthy
and organically grown whole Tip!
A diet packed with
grains, vegetables, beans, and cancer-fighting foods is
wild-caught fish), supple- a crucial component
menting with vitamin C, and of any treatment
regimen.
engaging in regular exercise source of information Cancer-Fighting Diet Basics
and meditation. His healing for breakthrough strategies Improving your diet, the cornerstone of any
path also led him to author and and tools to help beat and good healing plan, is an excellent place to
nutritionist Ann Louise Gittleman, prevent cancer. With this background, start in pursuing natural treatments for cancer.
who first helped him learn that he had he acknowledges that his unique path to Unfortunately, one diet does not fit all.
parasites and how to treat them, and later, healing might not necessarily be yours. One person may boost their immune
became his life partner. Cancer is a complex, multifactorial disease, system best on a vegan diet; another may
Templeton extensively studied natural and the pathology and best treatments do so on a high-fat, low-carb, ketogenic
treatments for cancer for years, and likely vary from individual to individual— diet; and others on still other types of
recently created the Templeton Wellness even among people who have been diets. Finding the right eating plan may
Foundation (templetonwellness.com) as a diagnosed with the same type of cancer. take some experimenting.

44 • JULY 2019

BN0719_D_AsktheNutritionist_JS.indd 44 5/30/19 1:55 PM

 5 WAYS TO REDUCE ENVIRONMENTAL RISK FACTORS
If you haven’t been prescribed a diet, According to the National Institutes of Health, an estimated two-thirds of all cancers are caused
Templeton recommends the following by environmental factors. We can’t control everything in our environment, but we can take
points to keep in mind, which he considers steps to eliminate those factors under our control and limit our exposure to others. In addition
“non-negotiable” in terms of eating to to cleaning up your diet, try these environmental cleanup strategies from I Used to Have Cancer:
help the immune system fend off cancer.
* Take precautions to limit your exposure to outdoor air contaminants. When pumping
Choose organic, non-GMO foods. gas, stand away from the pump and try not to breathe in the gasoline fumes. If at all
Conventional foods may contain resi- possible, avoid living near a nuclear power plant. And don’t expose yourself to danger-
dues of dangerous pesticides, including ous herbicides such as glyphosate-based Roundup.
glyphosate, a probable human carcinogen. * Consider putting a good air purifier in your home or office. It can help protect you and
Plus organic foods contain more health- your family from harmful contaminants in the air you breathe indoors. Also, some plants are
promoting vitamins and nutrients. natural air purifiers. Aloe vera, for example, helps rid the air of formaldehyde, which is found in
mortuaries and hair salons, and the red emerald philodendron helps remove all indoor toxins.
Avoid processed foods. They contain * If you smoke, do yourself (and everyone around you) a favor and quit. At least 69 of
additives, such as MSG, trans-fats, chemical the 250 known harmful chemicals in tobacco smoke are known to cause cancer.
preservatives, and artificial sweeteners * Be aware of radon. This radioactive, colorless, odorless gas is the second-leading cause of
and colors. Research has found that simply lung cancer. If you have symptoms such as a persistent cough, wheezing, and frequent
eating processed foods contributes to infections, perform a test to determine if you’re being exposed to high levels of radon in your
high inorganic blood mercury levels, home. You can buy test kits from home improvement stores, hardware stores, and online.
which makes you more prone to many * Avoid exposure to pesticides. Using synthetic chemical pesticides in your home or
diseases, including cancer. yard has deleterious health effects, and some are probable or possible carcinogens.
Opt for natural pest control strategies. Keep floors and counters as clean and disinfected
Stay away from sugar. Cancer feeds as possible so as not to attract pests. Use essential oils, diatomaceous earth, and other
on sugars, including fruit sugar and the natural solutions as much safer options. For example, consider peppermint essential oil
glucose that the body makes from grains to repel ants, flies, and spiders, and cedarwood to repel roaches, moths, and weevils.
and other starchy foods. This means that
it’s important to avoid not just table sugar
but all other forms of sugar, including * Members of the garlic/onion family * Zucchini
molasses, maple sugar, honey, corn syrup, (garlic, onions, leeks, chives, scallions) * Mushrooms (cremini, reishi, shiitake)
and fruit. If you opt to eat fruit, limit your- * Lettuces and greens (endive, escarole, * Squash (buttercup and kabocha)
self to small amounts of low-sugar fruit romaine) * Seaweed (kombu, arame, dulse, kelp)
with cancer-fighting phytonutrients, such * Beans and peas (adzuki beans, black-
as organic blueberries or strawberries. eyed peas, chickpeas, pinto beans) Be mindful about your protein
* Celery and celery root intake. Some amino acids found in
Load up on cancer-fighting foods. * Asparagus animal protein, especially leucine and
* Cruciferous vegetables (arugula, * Avocado tyrosine, can stimulate cancer growth—
bok choy, broccoli, Brussels sprouts, * Carrots and the enzymes that your pancreas
watercress, garden cress) * Cucumber produces, which are important for the
destruction of cancer cells, are used
up faster by eating too much meat,
according to Templeton. He recommends
READ ALL ABOUT IT restricting animal protein for many
I Used to Have Cancer (Square One Publishers, 2019) is an inspir- people with cancer. However, based
ing look back at James Templeton’s unique journey in overcoming on what he has studied and read, people
stage 4 melanoma. Templeton crisscrossed America, finding various with lymphomas, sarcomas, myelomas,
natural approaches to battle his cancer—from diet and supplements and melanomas may require more protein.
to meditation and lifestyle adjustments. As his journey continued, If this is the case, he recommends limiting
his definition of success changed from making money to seeing the next sunrise. And he red meat and opting for chicken, turkey,
continues finding success by reaching out to others to share the lessons he has learned. wild-caught fish, and pasture-raised,
While this book largely focuses on the various methods Templeton used to overcome organic eggs.
his own cancer, it’s also about taking control of your life and finding a way back from the
brink of death. It’s about being able to tell your friends, ‘I used to have cancer.’ Do you have a question for the nutritionist? We would
love to hear from you. Please email your questions to
bnaskthenutritionist@gmail.com.

JULY 2019 • 45

BN0719_D_AsktheNutritionist_JS.indd 45 5/30/19 1:55 PM

 healthyDISH/ RECIPE MAKEOVERS FULL OF MODERN FL AVOR

Zesty Pesto Whitefish

When you fire up the grill this summer, skip the dogs
and burgers and give this bright, tangy dish a try
/// BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC

When Chef Jeannette sent me this month’s

recipe she added an intriguing note: “Try
this recipe with barramundi—it’s my new
favorite fish! Read about it, and you’ll see
why.” How could I resist the challenge?
After I spent an hour or so on the
internet, it became abundantly clear
that Chef Jeannette was onto something.
There’s mad buzz around barramundi,
which seems destined to become the
“it” fish of the moment. Here’s the what,
why, and how.
Barramundi is a type of Australian
seabass that eats low on the food chain
and is extremely easy and efficient to
raise (more on that in a moment). It’s
got a flavor comparable to halibut or
grouper—often described as clean and
buttery. It doesn’t give off a fishy smell
when you cook it, and it works perfectly
in almost every whitefish recipe.
Plus, it has only 185 calories but
packs 34 grams of protein per serving.
It’s relatively low in pro-inflammatory
FEATURED INGREDIENT:
Macadamia
and Pine Nuts
Macadamia nuts were Dr. Atkins’
favorite snack. And it’s easy to under-
stand why he loved them. Not only are
they delicious, but they’re stupendously
healthy. The oil in macadamia nuts is
more than 80 percent monounsaturated,
higher than any other nut. Macs also
contain calcium, phosphorus, and mag-
nesium; heart-healthy potassium; and
a couple of grams of fiber per ounce.
And they contain plant sterols such as
beta-sitosterol, which has been shown
to help lower cholesterol and promote
prostate health. They are very high in
calories (about 204 per ounce), so if
you’re trying to lose weight, don’t just
go munching on them out of the jar.
Pine nuts, which also work great in
this recipe, have a marvelous taste and
mouth feel, and are no slouch when
it comes to health benefits. They
Grilled Whitefish with
Cilantro Pesto
Serves 4
⅓ cup pine nuts (or ½ cup unsalted
macadamia nuts)
1½ packed cups fresh cilantro
Juice of 1 lime
1 Tbs. mellow white miso paste
1 Tbs. olive oil
Sea salt and fresh ground pepper
1.5 lbs. deboned, skinless white fish fillets
1. Preheat grill to medium. In food processor,
combine pine nuts, cilantro, lime juice,
miso, and olive oil, and pulse several times,
scraping down the sides as necessary.
(Drizzle additional olive oil to thin, if

omega-6 and relatively high in omega-3,
at least compared to other whitefish. In
fact, the ratio of omega 6 to omega 3—a
wonderful metric for a healthy diet—is
the ideal 1:1. (The average ratio in the
standard American diet is about 16:1 in
favor of the pro-inflammatory 6s!)
The man many people credit with
raising barramundi awareness is Josh
Goldman, the same fellow who helped
bring tilapia to America. He’s always
been interested in finding healthy,
affordable, and sustainable fish, and—
according to him (and the company he
created, Australis The Better Fish), he
found it with the barramundi. Because
it’s a really hardy species, it can be farm-
raised without any antibiotics, hormones,
or chemicals. And did I mention that it
tastes fantastic? —Dr. Jonny
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
containa wonderful blend of nutrients, necessary, but pesto should be thick and
including antioxidants, manganese, spreadable.) Season with salt and pepper,
potassium, and monounsaturated fat. pulse again to mix, and set aside.
And they may even help with weight
2. Season fish with salt and pepper, and
loss. Research shows that pine nuts
release large amounts of a hormone grill 6–8 minutes per side (depending
called CCK, which is known to suppress on thickness) or until fish flakes easily with
appetite. In one study, women who a fork. Transfer fillets to serving platter
consumed three grams of pinolenic acid and coat with thick layer of the pesto.
from pine nuts before breakfast wound
Per serving: 350 cal; 35g prot; 21g total fat
up eating about ⅓ less food.
(2.5g sat fat); 4g carb; 100mg chol; 210mg sod;
1g fiber; 1g sugar
NOTES FROM THE CLEAN FOOD COACH
Good choices for sustainable whitefish are green-rated U.S. farmed barramundi,
a clean, sweet-flavored fish that holds up on a grill; striped bass; or Pacific halibut.
The striped bass and halibut are more strongly flavored than the barramundi,
both with a dense, flaky texture.
If you have leftover pesto, it freezes like a dream. Use an ice cube tray for single-
serving sizes, or small zip-closure baggies for meal-sized portions. Pesto thaws in a
just a couple of minutes under warm water, and this version can instantly enliven any
simple shrimp or fish dish.

46 • JULY 2019

BN0719_D_HealthyDish_JS.indd 46 5/30/19 2:02 PM

 SHOPPING CART

Product Spotlights

Solgar Spoonfuls
Solgar Spoonfuls make it easy to add a plant-based source of protein to your diet
every day. Three small scoops throughout your day give you 20 grams of protein plus
whole-food and plant-based concentrates, nutrients, and a rich complement of essential
vitamins. With Spoonfuls, you can take your protein your way.

Quantum Health Buzz Away Extreme

Buzz Away Extreme from Quantum Health is the DEET-free, plant-based repellent that has
been trusted by families for years. It’s been proven effective at repelling mosquitoes and
ticks, and is available in spray form and convenient wipes. Don’t put harsh chemicals on
your family. Switch to Buzz Away Extreme.

Bluebonnet Nutrition Ladies’ ONE & Men’s ONE Multivitamins

Ladies’ ONE and Men’s ONE Whole Food-Based Multiple Vegetable Capsules are a one-
capsule-daily formula featuring more 25 crucial vitamins—including all the coenzyme
forms of the B vitamins—plus minerals, including Albion mineral chelates. Vegetarian,
Kosher Certified by KOF-K, and Non-GMO Certified by the NSF True North Program. Avail-
able in 30, 60, and 90 counts.

Redd Remedies Joint Health Soft Chews

Get clinically proven results in 4–10 days with one great-tasting black cherry soft chew per day. Joint Health
Soft Chews by Redd Remedies feature NEM (Natural Eggshell Membrane), a whole-food source of hyaluronic
acid, collagen, and chondroitin that supports joint comfort and flexibility. Gluten-free and non-GMO.

Arthur Andrew Medical Syntol AMD

Syntol AMD (Advanced Microflora Delivery) is an extremely gentle yeast cleanse and daily probiotic.
Syntol can cleanse the body without the detoxification symptoms commonly associated with
probiotic and yeast-cleansing products.

Waterwise 3200
Do you like the idea of having 100 percent distilled water? Then you’re going to really love the new
Waterwise 3200! It produces 1 gallon of purified water in just 4 hours by using the most effective
method—steam distillation. This effectively removes arsenic, aluminum, bacteria, chlorine, copper,
fluoride, lead, mercury, nitrates, trihalomethanes, and viruses.

JULY 2019 • 47

BN0719_D_ShoppingCart_JS.indd 47 5/30/19 2:07 PM

 cookwithSUPPLEMENTS/ E A SY WAYS TO BOOST YOUR NUTRITION

A Matcha Made in Heaven

Known mainly as an energizing add-on to smoothies, this popular green tea
powder also makes a great addition to these tasty sweet treats

Matcha Cashew Krispies For the Matcha Krispies: 1. To make Cashew Butter Sauce: Soak
Serves 12 (Makes 12 Krispies) 2 cups puffed rice cashews overnight, and drain. Combine
Reserve a few Tbs. of the Cashew Butter Sauce for 2 cups shredded coconut in blender with coconut oil, maple syrup,
icing. Decoration is best after the Krispies mixture ½ cup buckwheat groats and vanilla until smooth.
has been frozen. 1 cup coconut oil, melted 2. To make Krispies: Stir together Matcha
¾ cup maple syrup Krispie ingredients thoroughly in large

PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
For the Cashew Butter Sauce: 2 Tbs. Cashew Butter Sauce bowl. Divide mixture into 12 cupcake
2 cups whole cashews 1 Tbs. tahini papers (about 2-3 Tbs. per wrapper). Freeze
4 Tbs. coconut oil, melted 1 tsp. Navitas Organics Matcha Powder 3–4 hours. Before serving, decorate with the
½ cup maple syrup remaining Cashew Butter Sauce.
r’s p
edito ick
½ tsp. vanilla Per serving: 530 cal; 6g prot; 38g total fat;
(25g sat fat); 44g carb; 0mg chol; 80mg sod;
2g fiber; 28g sugar

Recipe courtesy of Marisa LaValette for

Navitas Organics (navitasorganics.com).

av
de
N

i ta
sO ow
rg a n i c aP
s M atc h

48 • JULY 2019

BN0719_D_CookWithSupplements.indd 48 5/30/19 2:00 PM

 THE INGREDIENT LEADING BRANDS TRUST!

Feed Your Skin and Joints ®

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

N
B

...................................
BioCell Collagen® is clinically shown to:
• Promote joint comfort & mobility*
• Enhance post-exercise recovery*
• Support skin & joint collagens (type I, II & III)*
• Reduce wrinkles & fine lines*
• Reduce skin dryness*
UNIQUE
• Increase skin collagen* SYNERGISTIC INGREDIENT
Hydrolyzed
Collagen
II

MATRIX
Hyaluronic Chondroitin
Acid Sulfate

ALTHY JOINT
E
H

....................
www.BioCellCollagen.com
To find a product in a store near you, Visit our “Where to Buy” section on our website
BioCell Collagen™ and Feed Your Skin & Joints™, variously in name and/or design, are trademarks of BioCell
Technology, LLC, and are registered in the United States and other jurisdictions. * These statements have not been evaluated by the Food and Drug Administration.
(Pat: https://www.biocellcollagen.com/patents) This product is not intended to diagnose, treat, cure, or prevent any disease.
© 2019 BioCell Technology LLC. All rights reserved.

BN0719_D_CookWithSupplements.indd 49 5/30/19 2:00 PM

 NOW from Solgar®

grown here.
PROTEIN harvested F R O M N A T U R E
©2019 Solgar, Inc.

2018

BEST OF
SUPPLEMENTS
AWARD
WINNER

Fruits, vegetables, legumes, seeds, ancient grain... kissed by the sun, nurtured by the rain, embraced by the earth...
the source of well-being as nature intended. Not only are plants a great source of nutrition... they can also be a
great source of protein.

That’s the whole idea behind the broad-spectrum nutrition of Solgar® Spoonfuls: plant-harvested-protein...
vital nutrients... fruit, vegetable and greens concentrates... probiotics, digestive enzymes, flaxseed EFA, plus all the
goodness of ayurvedic botanicals. Three small scoops throughout your day gives you 20 grams of protein plus whole
food and plant-based concentrates, nutrients, and a rich complement of essential vitamins.

From AM to PM, with Solgar® Spoonfuls you get wholesome, non-GMO, dairy-free protein any way you like it...
once a day... or throughout the day. Earth-harvested-plant-protein never tasted so good... and was never so easy.*

Available in these delicious natural flavors: Vanilla Chai, Chocolate Coconut and Mixed Berry.

For additional information, log on to www.solgar.com or call us at 1-800-645-2246

NOTICE: Use this product as a food supplement only. Do not use for weight reduction. **At time of manufacture.
Spectra™ is a trademark of VDF FutureCeuticals, Inc., used under license. Unique IS-2™ is a trademark of Unique Biotech Limited.

*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.

BN0719_D_CookWithSupplements.indd 50 5/30/19 2:00 PM