Professional Documents
Culture Documents
Better Nutrition - 2020 - Ene
Better Nutrition - 2020 - Ene
HAPPY CBD
UPDATE
Recent research
NEW YEAR!
Want to keep your resolutions
into pain, anxiety,
sleep, & Parkinson’s
Which Is Better?
in 2020? Change your mindset, ORGANIC VS.
not your goals NON-GMO
7 Foods High in
VITAMIN D
10 Fast Ways to
Recipes Inside!
COMBAT
Slow Cooker Beef Stew
*
COLDS & FLU
Cauliflower Steaks with
Sesame-Flax Butter
*
Cream of Mushroom
Soup
Garden of Life offers convenient, clean, ready-to-drink protein to suit any lifestyle.
Our plant-based Organic Protein Drinks are Certified USDA Organic, Non-GMO Project
Verified and provide 21 grams of complete protein along with 5 grams of MCTs. Our Sport
Dairy Protein Drinks offer 26 grams of complete protein with no synthetic hormones or
antibiotics and are Non-GMO Project Verified and NSF Certified for Sport. Both drinks
contain 0 grams of sugar and are available in delicious chocolate and vanilla flavors.
NON
GMO
Project
VERIFIED
nongmoproject.org
departments CLICK ON
THIS!
8 NEWSBITES
The Cholesterol Question Resources &
How to find your optimum level. References
For links to studies
12 PASSION BEHIND THE PRODUCT cited in our articles
The Food Side of Things and other helpful
The story of Patagonia Provisions. sites and books, visit
betternutrition.com.
14 IN THE SPOTLIGHT
Soups From
The Defined Dish
Around the Globe
Customizing the Whole30 plan. Get ready to take a
trip around the world
16 HOT BUYS without leaving your
Not-to-Miss kitchen. You’ll find
New and natural products. the recipes only at
betternutrition.com:
18 CHECK OUT
43
Vitamin D-packed
Folate Facts and Forms
The scoop on this key B vitamin.
features
Relax. Focus. Balance. Revive. (Indian cauliflower
Our 4-week plan for the New Year. and potato chowder)
24 NATURAL BEAUTY
*
American Southern
28 NMaking
ew Year’s Guide to
Lasting Changes
Superfood Beauty
Super veggies for hair, skin, and nails.
Shrimp, Black-Eyed
Pea, & Okra Soup
Every year, thousands of people make New *
26 NATURAL REMEDY German Sausage &
Year’s resolutions with every intention of The Real Story on Collagen Pancake Soup
sticking to them—only to watch them fall The skinny on this trendy ingredient. *
by the wayside by St. Patrick’s Day. But the Greek Egg and Lemon
key to resolution success isn’t to change your Soup
36 CBD SCOOP
goals, but your mindset. CBD Update *
Japanese Hoto Soup
The latest research and uses.
The holidays may be over, but cold and flu 40 HEALTHY DISH
season is still in full swing. Want to avoid the Warming Stew for Colder Weather Sign Up for Our
sneezing, sniffling, body aches, and cough The perfect healthy comfort food. Healthy Buzz
this winter? Try this curated assortment of Newsletter
time-tested and science-backed supplements, 42 EATING 4 HEALTH You’ll receive a
Eat Your D carefully curated
Photo (Cover and this page): adobestock.com
4 • JANUARY 2020
or trust Ester-C®
The only vitamin C with
24-hour immune support*
, Ester-C® and The Better Vitamin C® are registered TMs of The Ester C Company.
*These statements have not been evaluated by the Food and Drug Administration. AmericanHealthUS.com
These products are not intended to diagnose, treat, cure or prevent any disease. ©2020 American Health Inc. | 19-AH-1274
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
about the power of creating rituals certified nutritionist and the bestselling Ad Production Coordinator Kim Hoff
author of 14 books. His latest is The Great SalesForce Coordinator Cossette Roberts
and how to keep positive momentum Prepress Manager Joy Kelley
Cholesterol Myth, written with Stephen
going—not just for the month of Sinatra, MD. jonnybowden.com Editorial Offices 512 Main Street, Suite 1
January, but throughout the year. El Segundo, CA 90245
* Michele Burklund, NMD, specializes 310-873-6952
I wanted to learn how to accomplish in holistic health and preventive medicine. General Manager Rob Lutz
this, and I thought you might too. She believes that true medicine discovers AIM Retail Group rlutz@aimmedia.com
One of the stumbling blocks to the root cause of illness, rather than simply 970-291-9029
success, says Burklund, is that many treating symptoms. medicinewild.com Integrated Media Sales Kevin Gillespie
Director – Eastern U.S. kgillespie@aimmedia.com
people mistakenly put their focus on * Cheryl Cromer is an artisan aromatherapist and International 603-305-5106
the goal itself, rather than the mindset, with more than 20 years’ experience.
Integrated Media Sales Candice Smith
feelings, and intentions behind it. Based in Winter Park, Fla., she specializes Director – Western U.S. csmith@aimmedia.com
in writing about aromatherapy and the 603-361-5762
Don’t just have a goal to have a goal— spa lifestyle. Retail Development Group 2400 NE 65th Street, Ste. 623
think about what you really want, and Fort Lauderdale, FL 33308
* Chris Mann is a California-based
then develop a passion and meaningful 800-443-4974, ext. 702
wellness and fitness writer, natural health
routine around it. On p. 28, we have brand storyteller, entertainment author Director of Retail Sales Joshua Kelly
jkelly@aimmedia.com
nine ways to help you do this, and and journalist, and digital-content 800-443-4974, ext. 702
then you can watch your New Year’s producer. ChrisMann.tv
Marketing Designer Judith Nesnadny
resolutions turn into a daily reality. * Melissa Diane Smith, Dipl. Nutr., is jnesnadny@aimmedia.com
What would you like to have happen a holistic nutritionist who has 25 years Accounting & Billing Yolanda Campanatto
in your life this year? It’s a fresh start, of clinical experience and specializes in ycampanatto@aimmedia.com
using food as medicine. She is the author
a new decade, and a chance to move in
of Going Against GMOs and other books.
the direction of your dreams. Health is melissadianesmith.com
a big part of that for most of us. When
* Sherrie Strausfogel has been writing
you feel good—not just physically, about natural beauty for more than
but also emotionally and mentally— 20 years. Based in Honolulu, she also
anything is possible. Wishing you a writes about spas, wellness, and travel. She ACTIVE INTEREST MEDIA, INC.
happy, healthy New Year! is the author of Hawaii’s Spa Experience. AND SUBSIDIARIES
Chairman & CEO Andrew W. Clurman
Senior Vice President, Treasurer, CFO, & COO Michael Henry
* Lisa Turner is a chef, food writer, product
Vice President, IT Nelson Saenz
developer, and nutrition coach in Boulder, Vice President, Audience Development Tom Masterson
Colo. She has more than 20 years of Vice President, Production and Manufacturing Barb Van Sickle
Vice President, People & Places JoAnn Thomas
experience in researching and writing about AIM Board Chair Efrem Zimbalist III
nourishing foods. lisaturnercooks.com
6 • JANUARY 2020
wholeearthsea.com
did before age 65, or if you have an inflammatory disease, kidney disease, Tests to determine these factors are
or metabolic syndrome, risk is higher, even if the ASCVD score is low. routinely performed during health
If a cholesterol-lowering drug is indicated, medical guidelines call for check-ups.
doctors to discuss individual risk, lifestyle, ways to improve health, and a
patient’s preferences before writing a prescription.
8 • JANUARY 2020
T H E P O W E R I N S I D E
STAY
CONNECTED
These statements have not been evaluated by the Food and Drug Administration.
These products are not intended to diagnose, treat, cure or prevent any disease. Available at fine natural food stores
These products are not produced with genetic engineering methods or materials For additional information on Bluebonnet nutritional supplements, please visit
according to the requirements of the NSF Non-GMO certification program. www.bluebonnetnutrition.com, or write: Bluebonnet Nutrition Corporation,
For more information visit www.nsfnongmo.org 12915 Dairy Ashford, Sugar Land, TX 77478 USA
4
brings about a greater sensitivity
to insulin, which reduces JUST CROPS, rice, wheat, maize,
risk for diabetes and heart and potato, 60 percent
provide calories of the currently
disease. Similar research is consumed by humans around the world. Historically,
planned with women. more than 7,000 plant species have been used for food.
10 • JANUARY 2020
Enzyme Probiotic Complex contains 9 active, naturally-based enzymes that break food down into absorbable
nutrients for energy and cell growth.* It also contains 2 billion bio-active probiotics^ that promote your
natural digestive process and support immune health.* And, since Enzyme Probiotic Complex works on fats,
carbohydrates and proteins... you can be confident that you’re getting complete digestive support from just
one convenient complex.
*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.
with her father and grandfather by-catch and prevents fruit-and-nut bars. All of these offerings
leading the way. So utilizing her crowding and damage are organic, sustainably sourced, “clean,”
life-long expertise with food in Get to the fish. and produced in service of Patagonia’s
the recipe
service of her environmental Then they moved ambitious goal to save the planet.
for Neil’s Pink
consciousness was a no-brainer. Salmon Toasts at from sea to land, But for Cameron, as for all of the
betternutrition. and became even dedicated people at Patagonia, these
com more courageously global ideals all come down to the personal,
aspirational—they to the urgency of the dilemmas facing
partnered with the us on all sides today. “Having children
Rodale Institute to establish an of my own … well, there’s nothing like
international certification program that to emphasize, to punctuate the need
for Regenerative Organic Agriculture, to do something about the state of our
now in pilot programs across the planet. This is a journey that is incredibly
globe. “In terms of ecosystems, we inspiring, and provides a lot of hope.”
don’t need to re-engineer everything,” Food that delights, satisfies, and
explains Cameron. “What we have to provides hope—surely we need more
do is understand how they actually of that.
12 • JANUARY 2020
877.599.5327 / XLEAR.COM
**
14 • JANUARY 2020
ChildLife® First Defense is Dr. Murray Clarke’s unique combination of herbal and
mineral immune-stimulating ingredients. It combines the flavors of natural herbs
with a light sweetness in a convenient liquid dosage. All ChildLife® products
were formulated specifically for infants and children ages 6 months and up.
Not-to-Miss
Our favorite natural products hitting store shelves this month
OMG Omega Bar Star Immune Fortifier Get Rolling The Berry Best
You’ll never forget We fell in love at first Vibrant Health Immune CBD can’t get you high, Get all the benefits
to take your omega bite with Skout Organic Defense provides the but it can keep you of berries without the
supplement again with Bars—and from the body with additional dry. Lafe’s CBD Roll-On calories or sugar with
Doctor’s Best Omega + DHA online reviews, so have immunoglobulins, Deodorants, infused with Life Extension Berry
Gummies in Seriously a lot of other people. immune cells the 50 mg of full-spectrum Complete. These non-GMO
Citrus. These tangy Vegan, gluten-free, digestive tract produces CBD oil, help fight capsules are packed
vegan chews contain soy-free, and non-GMO, naturally. Bovine-based odor-causing bacteria with nutrient-rich extracts
omega-3, -6, and -9 the bars have 10g of immunoglobulins are naturally. CBD is from açaí berries,
fatty acids from chia oil, plant-based protein with combined with other known to have natural grapes, blueberries,
along with DHA from 7 or fewer ingredients. powerful immune aids: antibacterial properties raspberries, cranberries,
algal oil and vitamin C. They’re bound together larch arabinogalactans that help combat odor. plums, tart cherries,
This powerful blend is with organic dates for (an extract of the larch These roll-ons are bilberry fruit, and
designed to support the perfect combination tree), peppermint leaf, also super natural— strawberries. Berries
cognitive performance, of soft texture and rosemary leaf, beta no propylene glycol, are rich in compounds
heart and blood vessel natural sweetness. glucans, and red marine petroleum, mineral known to help fight
health, vision, immunity, Flavors include Salted algae. When you feel oils, or other harmful oxidative stress,
skin hydration, and Chocolate, Chocolate that first tingle of ingredients. Pick from maintain healthy
joint health. Cherry, Peanut Butter, a cold, or after an Lavender & White Tea, glucose levels, and
and Coconut. overindulgent evening, Unscented, Natural support heart, brain,
reach for this. Mint, Chamomile Tea, and cell health.
and Matcha Tea.
16 • JANUARY 2020
•
family since it is safe for all ages over 4
An essential B vitamin, folate—called disease and other types of dementia, Folate and vitamin B12 work together
folic acid in supplements—deserves preterm births, and possibly cancer. to make red blood cells, prevent anemia,
special attention because a shortfall can For decades, folic acid supple- and perform other vital functions.
contribute to serious health problems, mentation has been emphasized for An Australian study of 900 people
including heart disease, stroke, and women to prevent birth defects in between the ages of 60 and 74 found
neural tube defects in babies. Lack of their children, and such tragedies that supplementing daily with
folate can also lead to megaloblastic have been reduced. But older people 400 mcg of folic acid and 100 mcg
anemia, a condition characterized are also at risk of deficiency because of B12 reduced mental distress and
by abnormally low numbers of red of poor diet, poor digestion, improved memory. In addition,
blood cells that become enlarged, with or other health conditions.
symptoms that include lack of energy,
irritability, and trouble concentrating.
Studies have also found possible
links between low folate levels and
increased risk for depression,
cognitive difficulties, Alzheimer’s
18 • JANUARY 2020
JANUARY 2020 • 19
Healing Waters
It’s not just for drinking anymore. Check out these four creative ways
to use water to improve your health
BY EMILY KANE, ND, LAC
Magic Socks
This simple technique works on folks of
all ages—including the young—at the
onset of mild colds and flu. Thoroughly
dampen a pair of cotton socks and put
keeps them in a cool lake for much of brushing routine while the water is frequently to treat insomnia. Be cautious
Photo: DimaBerlin/adobestock.com
the day. I absolutely love the simplicity filling.) Run cold water at least ankle about using this treatment for anyone
and effectiveness of using alternating deep, and walk in place for 60 seconds. who has compromised circulation in
hot and cold water, or, when tight on Then get out of the tub and pat dry. the feet, such as inadequately treated
time, just plain cold water, as a general It’s a great way to start your day— diabetes or neuropathy. The therapy
tonic. The main idea is that cold causes who needs coffee after this cold dip? could well help these ailments, but
blood vessels to constrict temporarily Once you learn to love this morning check with your doctor first.
20 • JANUARY 2020
JANUARY 2020 • 21
22 • JANUARY 2020
Superfood Beauty
The same antioxidant-packed fruits and veggies that boost your
health can also do wonders for your skin and hair
BY SHERRIE STRAUSFOGEL
POMEGRANATES help
*
skin cell generation,
Photo: Yakobchuk Olena/adobestock.com
24 • JANUARY 2020
JANUARY 2020 • 25
Back in the 1990s, I worked in New York And in those days, we were taught So what’s the deal? What’s the
with nutritionist Oz Garcia. Oz was very that you couldn’t really take collagen difference between gelatin and collagen?
cutting-edge with nutritional supple- supplements because they weren’t And what’s the difference between
ment recommendations, and we had an well digested, so an envelope of gelatin collagen supplements for the skin and
entire dispensary filled with all kinds of seemed like the only option. collagen supplements for the joints?
high-end brands of designer vitamins, And what’s up with collagen protein
exotic nootropics from Europe, and That was then, this is now powder? Glad you asked.
injectables like glutathione and alpha- The notion that you couldn’t digest and
lipoic acid. Top-of-the line stuff. absorb oral collagen supplements has Collagen & Gelatin
And right there on the shelf alongside long since been buried on the garbage First, let’s sort out the gelatin-collagen
these superstar supplements was a big dump of wrong nutritional theories, relationship. Gelatin is the cooked
carton of plain old Knox gelatin. and collagen supplements have now form of raw collagen. The raw collagen
That’s right, gelatin. Like the stuff become, as they say, a thing. itself comes from animals, particularly
they make Jell-O from. And it was the parts of the animal that we usually
on the shelf with all the superstars don’t eat, like gristle, cartilage, tendons,
because—at the time—it was one
of the most powerful natural
treatments we had for joint health.
The reason we used gelatin for
joints was that it’s a precursor
to something our joints
absolutely need—collagen.
Photo: icka_kinamoto/adobestock.com
26 • JANUARY 2020
where hydrolization comes in. two formulas—a combined collagen 1 It’s also worth pointing out that
and 3 supplement (for the skin) and a products that come from beef, such
Enter hydrolyzed collagen collagen 2 supplement (for the joints). as collagen or whey protein, should
Hydrolyzed collagen is collagen that’s So why do we need collagen supple- always be sourced from healthy cows.
been broken down into tiny, microscopic ments? Number one, collagen is the A number of companies have grass-fed/
particles that the body will just suck up most abundant protein in the body, so pasture-raised collagen in their product
and use at exactly the places you need it. it’s pretty important. Number two, we lineup—a very encouraging sign indeed!
JANUARY 2020 • 27
YEAR, THE KEY ISN’T the tools you need to create lasting
TO CHANGE YOUR GOALS, change, to replace habits with meaningful
BUT YOUR MINDSET rituals, and to thrive in 2020 and all the
BY MICHELE BURKLUND, NMD years ahead.
28 • JANUARY 2020
PERSONAL EXERCISE: Choose one goal. Write down how you would feel when you
achieved it, then write down what you would do if you achieved it.
Photo: Monster Ztudio/adobestock.com
JANUARY 2020 • 29
6
fitness trainer once a week, having a nutrient-dense, Feel grateful: It has literally
home-cooked meal twice a week, or practicing been proven that a grateful
mindfulness for 10 minutes each morning. mindset can improve many
aspects of your life, from your stress
PERSONAL EXERCISE: Write down 5 actionable level and mood to your blood pressure.
steps that will help you to achieve your goal. A study published in the Journal of
Personality and Social Psychology found
that a grateful outlook improved both
psychological and physical well-being
3 4
Set a date: Having clear and Adjust accordingly: Reaching among its participants. Counting your
measurable goals will set you a goal is never a straight road. blessings is also an important attribute
up for success. Over 2,000 years Socrates said, “Falling down is for reaching your New Year’s resolution
ago, the philosopher Aristotle detailed not a failure. Failure comes when you by helping to keep you positive through
this approach by stating, “First have stay where you have fallen.” Focus on the challenges that might arise along
a definite, clear, practical ideal; a goal, progress rather than perfection. Allow the journey.
an objective. Second, have the necessary yourself to approach failure with a new
means to achieve your ends: wisdom, mindset—see it as part of the journey, PERSONAL EXERCISE: List 5 things
money, materials, and methods. Third, and continue forward. that you’re thankful for each day.
adjust all your means to that end.”
The modern twist on this ancient PERSONAL EXERCISE: Take 15 minutes
method goes by the acronym “SMART,” each week and go over the actions you
which stands for Specific, Measurable, performed that got you closer to your
30 • JANUARY 2020
8
Replace habits with a delicious breakfast smoothie packed be a word, a prayer, a statement, or even
inspiring rituals: A ritual is with protein and phytonutrients, or a sound—something that resonates with
an intentional set of actions done practice being present during your you to help you on your journey that you
with a purpose—something that goes morning commute. can repeat throughout the day either
beyond just the action itself. A habit, silently or out loud.
on the other hand, is an unconscious PERSONAL EXERCISE: Design your
action done from repetitive actions. morning ritual with purpose and PERSONAL EXERCISE: Create your
By creating rituals, you’re adding meaning from the time you wake up own mantra and repeat it throughout
more meaning into your life, your focus to the time you begin your day. the day.
Photos (clockwise from top): Monster Ztudio/adobestock.com; esoxx/adobestock.com
Photo: arthurhidden/adobestock.com
JANUARY 2020 • 31
1
Suck on some zinc.
It can significantly reduce the duration of
colds and severity of symptoms. Taken within
24 hours after symptoms start, zinc lozenges can
shorten the length of colds by up to three days and cut
the duration of some symptoms, such as stuffy nose,
by as much as 58 percent. While lozenges have the
best immediate effect, zinc supplements may also
support immunity and lower your risk of getting sick.
To stop a cold in its tracks, take zinc lozenges as soon
as symptoms appear. For longer-term protection,
Photo: Natallia⁄adobestock.com
32 • JANUARY 2020
JANUARY 2020 • 33
5
since low levels of vitamin D can make Sauté some shiitakes. They’re and those who slept poorly were more
you more susceptible to colds and flu. rich in compounds called beta than five times more prone to colds.
Epidemiologic studies show that high glucans that support immune If you struggle to snooze, try melatonin,
vitamin D levels are linked with a function and protect against colds and valerian, or kava kava, which have all
reduced risk of upper respiratory tract flu. Add broccoli or kale—like other been shown to improve quality of sleep.
infections, and supplementing with cruciferous vegetables, they support
8
vitamin D significantly lowers risk of immune function—and carrots or other Get back to your roots. In
infection. In one study, vitamin D cut orange vegetables that can protect against herbal medicine, it’s thought that
the risk of respiratory infection in half, infection. Include lots of garlic, which the healing compounds of many
especially in people who were deficient. activates the body’s natural killer cells plants are more concentrated in the
Look for vitamin D3 in gel caps or and reduces the severity of cold and flu roots. Three to try:
liquids for best absorption. symptoms. And sprinkle your stir-fry
with nutritional yeast, which increases Ginseng has a long history of use in
3
Load up on echinacea. It’s the body’s potential to defend against traditional Chinese medicine for its
rich in compounds that support invading pathogens and can reduce immune-supportive effects. It helps
the immune system by activating infections by as much as 25 percent. protect against upper respiratory
the body’s defense systems. Some If you don’t love mushrooms, try a infections, and some studies show that
studies show that echinacea can inhibit supplement. Look for reishi, maitake, lion’s taking ginseng daily for 3–4 months
the flu virus, viral growth, and the mane, or cordyceps, or choose a blend during flu season can significantly decrease
secretion of pro-inflammatory compounds formulated to support immune function. the risk of developing a cold or flu and
in the body. Studies on echinacea’s reduce the number of colds in a season.
6
effects on colds are mixed, but some Boost your berries. Blueberries, If you do get an infection, ginseng can
research suggests that it can inactivate blackberries, strawberries, and other reduce symptom severity and duration.
certain respiratory bacteria, reverse berries are rich in polyphenols Choose standardized ginseng in tinctures
inflammatory effects caused by these that support immune function and or capsules, ideally organic, and look for
bacteria, and control symptoms. In may protect against the flu. Elderberry a formula that’s been tested for purity.
some cases, echinacea may reduce in particular is rich in antioxidant
the likelihood of getting a cold by polyphenols that enhance immune cell Pelargonium, from a plant known as
10–20 percent. Choose standardized activity and may block a virus’s ability to African geranium, has both antiviral
echinacea tinctures for maximum spread. Research shows that elderberry and antibacterial activities, and
absorption, or try echinacea capsules. both inhibits the flu virus and reduces is effective in treating a number of
symptoms if you do get an infection. respiratory conditions, including
4
Don’t forget “Indian In one study of people who had the flu, bronchitis, sinusitis, and the common cold.
echinacea.” Andrographis, almost 47 percent of those who took an Other studies show pelargonium extract
also called “Indian echinacea,” elderberry extract for three days had a may inhibit infection by, and prevent
supports immune function and can complete resolution of their symptoms. the replication of, respiratory viruses.
both prevent sickness and significantly In another study, elderberry extract cut It’s sold under the brand name Umcka
improve symptoms. Studies show that duration of flu symptoms in half. Look for or as umckaloabo, in syrups, liquids,
andrographis is twice as effective as syrups, lozenges, or effervescent tablets, drink mixes, and chewable tablets.
a placebo at reducing respiratory tract and take as soon symptoms appear.
infection symptoms (cough, sore throat, Turmeric, traditionally used in Ayurvedic
7
runny nose, fever), and can lessen Rest easy. A good night’s sleep medicine, is known for its ability to reduce
the duration of illness. One review protects immune function and inflammation and support immune
of 33 studies found that andrographis can reduce your risk of colds and function. It also has antibacterial and
was significantly better than other flu. Part of the reason: the body releases antiviral properties, and can protect
herbal therapies at reducing symptoms chemicals during sleep that help regulate against viruses that cause a variety of
of respiratory tract infections. Most immune response and fight infection. respiratory illnesses. In some studies,
34 • JANUARY 2020
BN: You’ve said Xlear Nasal Spray has become one of your the nasal passages, creating a more susceptible environment
favorite natural products. How has it helped your patients? for illness. People also complain of an uncomfortable burning
I have been using Xlear for my patients for more than five sensation when using saline. Prescription nasal sprays contain
years. I was first introduced to Xlear from Burke Lennihan, RH, medication that could cause rebound symptoms (e.g., congestion)
CCH, the coauthor of my book Cough Cures. She was using it or even dependence. Prescription medications do not work
with her patients for years. I carefully reviewed the research, with the body—in fact, they can turn off the body’s natural
and then I started using it for chronic cough, rhinitis, postnasal defenses, which could create more of a problem. I’ve found
drip, and sinusitis. My patients love it. that Xlear Nasal Spray is highly effective while still being
BN: For people not familiar with Xlear Nasal Spray, what is natural and safe to use as much as needed. It also works with
it, and how can it help keep colds and flu at bay? the body’s natural processes to defend itself.
Xlear Nasal Spray features xylitol, a natural ingredient that BN: What’s the best way to use it?
clinical studies show helps break up bacterial colonies called Xlear Nasal Spray is best used daily to keep the nose and
biofilms and inhibit bacteria from sticking to nasal and sinus sinuses clean. If people are needing a stronger punch during
tissues. It safely cleanses the nose and sinuses by helping cold and flu season, Xlear Rescue, a separate product, is the
the body flush contaminants out of the body. best option. Xlear Rescue combines the original saline-and-
BN: How does it differ from saline and other nasal sprays xylitol formula with health-promoting herbs like oregano
(OTC and prescription)? and other essential oils, added for additional benefit when
Saline nasal sprays, though natural, do not offer enough im- people need it most.
pact to promote health. Additionally, saline alone can dry out Learn more about Ferrer at gustavoferrermd.com.
curcumin, the active compound in smoothie with Manuka honey, a special exercise reduced respiratory infections
turmeric, prevented replication of some variety that comes from Australia and by a third, but strenuous exercise
strains of the flu virus by 90 percent. It’s New Zealand. Studies show that it has increased susceptibility. And hike with
also effective in preventing bronchitis. antibacterial and immune-supportive a friend—social interactions reduce
Look for standardized forms in capsules properties, and may protect against the stress and improve immune response.
or tinctures, and be sure it contains flu virus. Start exercising before cold and flu
black pepper extract (piperine) to season to bolster your body’s defenses.
10
dramatically increase its absorption. Take a hike. Exercise If you have a bug, take it easy. Gentle
enhances immune function movement with a common cold can
9
Supercharge your smoothie. and can help your body fight speed healing, but if you have a fever,
Make your breakfast count with off bad bugs. A brisk walk or hike is chills, body aches, or chest congestion,
an immune-boosting smoothie: ideal; in one study, regular moderate rest until you’re better.
start with plain yogurt, rich in probiotics
that support immune function, improve
the activity of natural killer cells, and
prevent infection. Research shows that
probiotics are effective for fighting the
common cold and flu-like respiratory
infections, and can reduce the number
of respiratory tract infections. Add some
kiwis, peaches, or papaya—all are high
in immune-enhancing vitamin C to Country Life Mushroom Wisdom Quantum Health Redd Remedies Terry Naturally
Gut Connection Maitake D Fraction TheraZinc Immune Vrl Pro Andrographis EP80
protect against pathogens and reduce Immune Balance EZ Spray Lozenges Extra Strength
the frequency of colds. Sweeten your
JANUARY 2020 • 35
CBD Update
CBD is everywhere these days—in products from supplements to
sparkling water to shampoo. What’s the best way to benefit? A doctor
and a pharmacist explain
BY VERA TWEED
“Hemp-derived CBD has a very large For any type of pain, CBD is a safer the immune system. Although its
therapeutic potential to help in a alternative to over-the-counter remedies effects aren’t fully understood, CBD
multiplicity of ways,” says Joseph such as acetaminophen or ibuprofen. has a balancing effect.
Maroon, MD, a neurological surgeon “Ibuprofen kills 16,000 to 17,000 people “It’s an adaptogen,” says Earl Mindell,
at the University of Pittsburgh, a a year from gastric hemorrhage, and it a pharmacist, pioneer in nutritional
pioneer in nutritional healing, and hospitalizes over another 100,000 for healing, and author of Healing With
coauthor of a recent scientific review of gastrointestinal bleeds,” says Maroon. Hemp CBD Oil. “It adapts to your needs.”
CBD published in Surgical Neurology And acetaminophen, when used long- As an example, someone taking CBD for
International. “It is a significant anti- term, is a common cause of liver failure pain might also experience reduction in
inflammatory; it’s an analgesic—a pain and the need for a liver transplant. anxiety or improvement in sleep, even
reliever; and it’s an antianxiety agent.” However, says Maroon, “CBD is not though these weren’t the symptoms
And it does these things safely. In a cure-all.” Rather, it works best when that prompted the use of CBD.
using CBD with hundreds of patients, used much like aspirin or the other over-
Maroon has found no side effects other the-counter pharmaceutical remedies, Can CBD Get You High?
Photo (top right): cendeced/adobestock.com
than some gastrointestinal upset in as a safer, plant-derived alternative. The short answer is, “No.” CBD can
one or two cases. He recommends it be extracted from hemp or marijuana.
for neck pain, back pain, degenerative How CBD Works Unlike hemp-derived products, CBD
Photo: Irina/adobestock.com
disk disease, osteoarthritis, trauma, CBD, short for cannabidiol, brings from marijuana may be combined with
sleep problems, anxiety, and peripheral about benefits by influencing the endo- THC, the component in the marijuana
neuropathy, such as burning, painful cannabinoid system—a signaling system plant that does produce a high.
feet that are a common complication that helps to regulate inflammation, the The hemp plant contains traces of
of diabetes. brain and central nervous system, and THC, but by law hemp may not contain
36 • JANUARY 2020
* Stroke recovery
* Thrombosis
* Thyroid disorders
Photo: Irina⁄adobestock.com
JANUARY 2020 • 37
more than 0.3 percent THC—too little in Postgraduate Medicine, tracked suffering from anxiety or poor sleep.
to produce a psychoactive effect. 94 patients of a pain clinic based in Nearly all patients took 25 mg of CBD
New Albany, Ind., who took an extract daily in capsules (a handful took larger
Recent Research containing approximately 15 mg of CBD, doses) as an adjunct to their usual drug
The popularity of CBD has been driven twice daily in most cases. After 8 weeks, treatment. After a month, there was
by user experience, and the legalization 53 percent of patients had significantly mild improvement in sleep and greater
of hemp cultivation in the United States reduced or eliminated use of opioids, and improvement in anxiety.
in 2018 has opened the door to a prolif- 94 percent reported better quality of life. Among those who continued to take
eration of research. Mindell estimates In Poland, researchers tested a CBD for another month—56 percent—
that there are more than 40 human topical hemp CBD oil against a placebo sleep varied but improvements in anxiety
trials of CBD currently underway. for jaw pain in 60 people. In the study, were sustained. Results of the research
CBD formulated as an FDA-approved published in the Journal of Clinical were published in The Permanente Journal.
drug, Epidiolex, is used to treat certain Medicine, applying hemp CBD oil
forms of childhood epilepsy, and there is topically to jaw muscles, twice daily Parkinson’s disease: A review of studies
anecdotal evidence that over-the-counter for 14 days, significantly reduced pain that used CBD doses ranging from 75 to
CBD products can also reduce epileptic intensity—by 70 percent in those using 400 mg daily, taken in addition to medi-
seizures. Other study highlights: hemp CBD oil, compared to about 10 cations, found that patients experienced
percent in those using a placebo oil. improved mental and emotional health
Pain: One study tested a hemp CBD and less disruptive involuntary movement
extract among people who had been Sleep and anxiety: At a mental health while sleeping. The review was published
taking opioids for chronic pain for clinic in Fort Collins, Colo., the effects in the European Archives of Psychiatry
at least a year. The study, published of CBD were tracked in 72 patients and Clinical Neuroscience.
Find us on:
iTunes • TuneIn • activeinterestradio.com
Stitcher • Spotify • iHeart RADIO
or your favorite podcast app. Commonly PODCASTS
ranked
in the top 5
in the alternative
Cutting-edge, healthy
Listen on the go as radio host Lisa
Davis, MPH, interviews some of the
health category living info anytime,
on iTunes!
best brains in health and wellness. anywhere. Totally free!
Each week brings a new inspirational
podcast on healthy living. Plus, there’s
an impressive, searchable archive Grab your
with a huge range of topics, like:
headphones
• eating clean
• adding supplements and tune in to
• recipe and fitness hacks Talk Healthy
• achieving balance, and much more!
Today podcasts.
Distributed By: ADM Protexin, Inc., 1833 NW 79th Avenue, Doral, Miami FL 33126. Tel: 786.310.7233 Manufacturer: ADM Protexin, Lopen Head, Somerset, TA13 5JH
i t!
ke
ma
Warming Stew for
Colder Weather
This protein-packed dish is the perfect
healthy winter comfort food
BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC Hearty Slow Cooker Beef Stew
Serves 8
40 • JANUARY 2020
Ingredients:
• Xylitol • Citric Acid • Apple Acid • Sodium Citrate Dihydrate
• Sodium Carboxy Methyl Cellulose • Dibasic Calcium Phosphate
• Silica Colloidal • Magnesium Stearate • Stearate Acid.
Eat Your D
No sun? No problem.
Try these 7 cold-weather sources
of the sunshine vitamin
BY LISA TURNER
3
amount: while the RDIs for vitamin Mushrooms.
D were recently updated to 600 IU Mushrooms are the only
per day for adults, some studies plant source of naturally
suggest that a higher intake (as much occurring vitamin D; they contain
as 3,000 IU per day) is needed to a type of sterol, called ergosterol, that
maintain optimal blood levels. converts to D in the presence of
Your body naturally produces sunlight. (The primary form produced
vitamin D when UV rays from the as much as 500 IU per egg. The vitamin by mushrooms is vitamin D2, rather
sun hit your skin, but in cold winter D is concentrated in the yolk, so egg than the D3 found in animal foods.)
months or northern climates— white omelets won’t do it. If you’re But all mushrooms aren’t created
or if you use sunscreen religiously— worried about fat, poach or boil eggs equal. Some commercially grown
you may not get enough. And because instead of cooking them in oil. mushrooms are raised in the dark,
vitamin D is naturally present in very RECIPE TIPS: Combine eggs, chopped and contain very little vitamin D. But
few foods, mostly animal products, mushrooms, spinach, and grated if they’re exposed to UV light, they can
vegetarians and vegans are at a cheese, and bake in muffin tins for contain high amounts—UV-exposed
particularly high risk of deficiencies. mini-frittatas; mash hard-boiled egg portobellos, for example, have about
Here’s how to meet your needs during yolks with avocado and spread on 52 percent of the RDI per one-cup
the coldest, grayest days of winter: sandwiches; top braised greens with serving. To make sure you’re getting
soft-poached eggs. D, look for mushrooms that are labeled
1
Photo: vm2002/adobestock.com
2
raised egg has about 20 IU of Oysters. They’re high in RECIPE TIPS: Brush portobellos with
Photo: adobestock.com
vitamin D, but pasture-raised vitamin D—one 3.5-ounce olive oil and grill until tender; sauté
versions have three to four times as serving has 320 IU—and low in brown mushrooms with leeks and
much. Eggs from chickens who were fat, with only 68 calories per serving. tarragon; toss shiitakes with tamari
fed vitamin D-enriched feed may have Oysters are also loaded with zinc, and garlic, and roast till tender.
42 • JANUARY 2020
4
ma
Salmon. It’s a rich source
of vitamin D, but amounts 4 Tbs. olive oil
vary depending on how it’s 1 lb. cremini or portobello
mushrooms, chopped
raised. Wild-caught versions are
1/2 cup heavy cream (optional)
higher: some have as much as 988 IU
Chopped flat-leaf parsley or
of vitamin D per serving, while farmed minced chives for garnish
varieties have only about 25 percent
as much. Tuna, herring, mackerel, 1. Preheat oven to 375°F. Toss shiitake
catfish, and halibut are other good mushrooms with coconut oil and
sources of vitamin D. spread in single layer on large baking
sheet. Sprinkle with salt, and roast 20
RECIPE TIPS: Mix canned salmon with
minutes, stirring once or twice during
Greek yogurt, minced dill, and capers; cooking, until mushrooms are crispy.
top salmon fillets with Kalamata olives, Remove from oven and let cool briefly.
chopped tomatoes, and rosemary, and Cream of Mushroom Soup 2. While shiitakes are roasting, combine
roast until tender; combine cooked with Crispy Shiitakes cauliflower, potatoes, onion, garlic,
salmon with cumin, salsa, scallions, Serves 6 thyme, and broth in medium pot. Bring
and avocado cubes and serve as tacos. This rich, silky soup is made with a to a boil, reduce heat, and simmer,
base of puréed potatoes and cauliflower covered, 12–15 minutes, or until
5
instead of cream, which creates the cauliflower and potatoes are tender.
Sardines. These small, oily fish
same hearty texture with much less fat 3. While soup cooks, heat olive oil in a
in the herring family are also and lots of fiber and nutrients. We added large skillet. Add cremini or portobello
excellent sources of vitamin D, cream as an option, for extra richness. mushrooms, and cook 5–7 minutes,
with 272 IU per serving. Like salmon, When you’re roasting the shiitakes, until tender, stirring frequently.
they’re also loaded with omega-3 fats be sure not to crowd them to prevent
steaming and ensure the mushrooms 4. Remove thyme sprigs from cauliflower
and other nutrients. The big plus: and potato mixture and discard.
get extra crispy—use two pans if
canned sardines are super-convenient, necessary. To make sure you’re getting Transfer mixture to a high-powered
and if you buy the bone-in varieties, vitamin D from your mushrooms, look blender or food processor, and purée
they’re an excellent source of calcium, for those labeled “UV-treated” or “high until very smooth and creamy. Season
in vitamin D.” to taste with salt and white pepper.
with about 350 mg per serving.
RECIPE TIPS: Sauté sardines with 5. Return cauliflower-potato mixture
2 cups shiitake mushroom caps, to pot, and add cremini or portobello
roasted red peppers and arugula, and thinly sliced mushrooms. Stir in cream, if using,
toss with cooked pasta; top pizza with 2 Tbs. melted coconut oil and simmer 5 minutes.
tomato sauce, basil, mozzarella, and 2 cups small cauliflower florets
6. To serve, divide soup among individual
sardines; sauté chopped kale, onions, 2 large Yukon Gold potatoes, peeled
bowls. Top each bowl with crispy
and sardines in olive oil, and sprinkle and chopped
shiitakes and parsley or chives, and
generously with red pepper flakes. 1 small yellow onion, chopped
serve immediately.
2 garlic cloves, minced
6
Per serving: 250 cal; 6g prot; 14g total fat
2 sprigs thyme
Dairy. While vitamin D doesn’t (5g sat fat); 28g carb; 0mg chol; 510mg sod;
5 cups chicken or vegetable broth 5g fiber; 5g sugar
naturally occur in milk, cheese,
yogurt, or other dairy products,
most commercial varieties contain firm; purée milk, frozen cherries, and fortified cow’s milk. Plus, most are also
added D. In the 1930s, the United States cocoa powder, sweeten to taste, and fortified with calcium for bone health.
began fortifying milk with vitamin D freeze in an ice-cream maker. Fortified orange juice is another good
to enhance calcium absorption and option for vegans, vegetarians, or those
7
prevent rickets, a childhood skeletal Soy milk. Because animal with dairy sensitivities.
disease. Dairy from grass-fed or pastured products are the only sources of RECIPE TIPS: Purée fortified orange
animals is also higher in omega 3 fats vitamin D3, vegans, vegetarians, juice, vanilla soy milk, and ice cubes
and other nutrients. or people with dairy sensitivities may until creamy; purée soy milk with
Photo: vm2002/adobestock.com
RECIPE TIPS: Warm low-fat Greek be at risk for vitamin D deficiencies— probiotic powder, pour into a bowl,
yogurt with minced garlic, parsley, so most soy, almond, oat, and other cover with a towel, and let stand
Photo: adobestock.com
and shredded Parmesan cheese for a plant-based milk substitutes are fortified 24 hours for dairy-free yogurt; simmer
healthier Alfredo sauce; simmer milk, with the vitamin. Most varieties soy milk with cinnamon, cardamom,
honey, vanilla, and unflavored gelatin, contain 15–25 percent of the DV for ginger, and vanilla, then whisk in
pour into ramekins, and let cool till vitamin D per cup, about the same as matcha green tea powder.
JANUARY 2020 • 43
Shop GMO-Smart
The USDA’s new GMO disclosure law doesn’t provide the clear
labeling and understandable terms Americans want, but there are still
surefire ways to steer clear of genetically modified foods at the store
BY MELISSA DIANE SMITH
groups have spoken out against many means the majority of GMO foods.
Knowing how to avoid buying genetically loopholes and omissions in the new A product can have many different
engineered foods, also known as law. “The USDA has betrayed the public highly refined GMO ingredients and
genetically modified organisms (GMOs), trust by denying Americans the right to still not be labeled under this law.
was confusing for consumers before know how their food is produced,” says Largely exempts GMO ingredients
the USDA published its final National Andrew Kimbrell, executive director
* developed through new techniques
44 • JANUARY 2020
❶ Buy Organic
Non-GMO vs. Organic: Which Is Better? Foods labeled
Buying products labeled Non-GMO Project Verified or USDA Organic are with the USDA
both excellent ways to steer clear of genetically modified organisms (GMOs). Organic seal
But do you know how to distinguish the difference between the two? are produced
Products that have the Non-GMO Project Verified seal, the square box without the use
with a butterfly, are free of GMOs and have been tested for at-risk ingredients. of GMOs, synthetic
However, products with this label still could be sprayed with synthetic chemical pesticides
chemical pesticides. and fertilizers, sewage sludge, irradiation,
In contrast, products that have the USDA Organic seal cannot, by law, artificial dyes, artificial sweeteners,
contain any GMO ingredients. Organic foods also must be produced without and antibiotics and artificial growth
irradiation, sewage sludge, antibiotics, and growth hormones, and without hormones (in the production of meat,
synthetic chemical fertilizers and pesticides. And organic foods are more dairy, and eggs). Farmers and processors
nutritious than non-organic foods, according to reviews of multiple studies. must show that they are not using
What’s the bottom line? Overall, buying organic is better for people and GMOs; however, organic certification
planet: It supports an environmentally beneficial food production system that does not require testing
sustains the health of soils, ecosystems, and people. for GMOs.
To be as safe as possible, choose USDA Organic foods, preferably
those that are also Non-GMO Project Verified. Selecting products ❷ Look for Non-GMO
with the two seals together gives extra assurance and the strongest Project Verified Seals
protection against GMOs, particularly for foods that are commonly Products that carry
genetically modified, such as corn, soy, and sugar. the Non-GMO Project
Verified seal are
independently verified
such as CRISPR or RNAi because websites, send text to be in compliance with North
many do not contain detectable messages, or make telephone America’s most rigorous standard for
GMO DNA. calls to find out if some of their GMO avoidance, including testing of
Does not use the term GMO. Instead, food contains GMOs. at-risk ingredients. Fortunately, the
* labels will say “bioengineered” or USDA’s final rule allows Non-GMO
Does not apply to animal feed.
“derived from bioengineering.”
* Therefore, meat, eggs, and dairy Project Verified claims, so looking for the
Using this confusing terminology products from animals fed a GMO Non-GMO Project Verified seal remains
misleads consumers: More than diet will not require disclosure. an easy and accessible way for consumers
95 percent of consumers are familiar Has no penalty for failing to comply to avoid GMOs.
with the term GMO, but most
* with the law. In contrast, the USDA’s
people do not understand what National Organic Program levies ❸ Learn & Avoid the At-Risk Foods
bioengineered food means. fines of up to $11,000 per violation. Currently, the following genetically
Fails to include any technical modified foods are available in the
* requirements to ensure that These shortcomings and exemp- U.S.: alfalfa, Arctic apples, canola,
GMO testing is meaningful (e.g., tions—coupled with a lack of fines for corn, cotton, eggplant, papaya, pink
testing method, accreditation of non-compliance—prevent the law from pineapple, potatoes, AquAdvantage
labs, sampling plan requirements). delivering meaningful disclosure of salmon, soybeans, sugar beets, yellow
Doesn’t keep up with the rapid intro- food produced using GMOs. So what’s squash, and zucchini. Either avoid
* duction of new GMOs: it only updates a consumer to do? these foods and products containing
its list of GMO foods once per year. them, or choose Non-GMO Project
* Allows a 5 percent-per-ingredient How to Avoid GMOs Verified or USDA Organic versions.
level for GMO contamination. For The good news is that we actually can
context, the European Union and learn to identify and avoid GMOs with ❹ Upgrade Your Animal Protein
the Non-GMO Project both use a confidence when we shop even without Avoid conventional meats and dairy
0.9 percent level for most foods. reliable GMO labeling mandated by the products from animals or farmed
Does not require products that government. As I explain in my book fish that are fed GMO feed. Switch to
* need a bioengineered disclosure to Going Against GMOs, there are four wild-caught fish, and eggs, poultry,
have a plain-text label. Consumers tried-and-true guidelines for shunning meat, and dairy products labeled USDA
may need to scan QR codes, visit GMO products. They are: Organic or Non-GMO Project Verified.
46 • JANUARY 2020
NOW AlliBiotic CF
NOW non-drowsy AlliBiotic CF is an herbal combination formulated to support
a healthy immune system. This comprehensive botanical formula features garlic
extract, plus elderberry, olive leaf extract, and oregano oil.
JANUARY 2020 • 47
48 • JANUARY 2020
Finally, the next generation in joint comfort, mobility, flexibility, and range ©2020 Solgar, Inc.
Live Vibrantly.
THE COMPLE TE LINE OF SOLGA R NUTRITION A L SUPPLE ME NTS IS AVA IL A B LE AT FINE HE A LTH FOOD R E TA ILE RS WOR LDWIDE.
FOR STOR E LOC ATIONS A ND A DDITION A L INFOR M ATION, VISIT SOLGA R .COM OR C A LL 1.80 0.645.2246
1. Based on two human studies with 5-LOXIN Advanced ® where subjects rated their joint health over time, subjects’ joint health improved within 7 days and continued to improve throughout the duration of the studies.
5-LOXIN ADVANCED ® is a registered trademark of PL Thomas-Laila Nutra, LLC U.S. Patent #8,551,496 and patents pending.
*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.