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YOUR ULTIMATE RESOURCE FOR NATURAL LIVING<br />
SEPTEMBER 2020 * betternutrition.com<br />
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MUST-KNOW<br />
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CONTENTS<br />
September 2020 / Vol. 82 / No. 9<br />
46<br />
This Healthy<br />
Chicken Pad<br />
Thai is long on<br />
protein and<br />
fiber and short<br />
on calories.<br />
departments<br />
6 NEWSBITES<br />
Why You Should Go Organic<br />
It’s better for you—and the planet.<br />
10 PASSION BEHIND THE PRODUCT<br />
Snack On!<br />
Why LesserEvil is the last word in<br />
tasty and delicious indulgences.<br />
CLICK ON<br />
THIS!<br />
RESOURCES &<br />
REFERENCES<br />
For links to studies<br />
cited in our articles<br />
and other helpful<br />
sites and books, visit<br />
betternutrition.com.<br />
26<br />
32<br />
36<br />
features<br />
The Secrets of Becoming<br />
Stress-Hardy<br />
It’s easy to become overwhelmed by all the<br />
new tensions we’re facing, but these four simple<br />
strategies can help you feel calmer and more<br />
centered as you face the pressures of modern life.<br />
Back To School Online<br />
Distance learning provides its own unique<br />
set of challenges for young scholars. Here’s<br />
a roundup of essential tips and tricks—plus<br />
must-have supplements—to keep kids happy<br />
and healthy in this brave new world of learning.<br />
How to Eat After a Heart<br />
Attack<br />
Prevention is the best medicine—especially when<br />
it comes to preventing a second heart attack.<br />
Holistic cardiologist Steven Masley, MD, offers<br />
dietary advice gleaned from his years of clinical<br />
experience that can help enhance recovery and<br />
protect the heart from further damage.<br />
12 IN THE SPOTLIGHT<br />
Food for the Soul<br />
Author Leah Vanderveldt on the<br />
spiritual side of eating and wellness.<br />
14 HOT BUYS<br />
Healthy Fall Finds<br />
Natural products we’re excited about.<br />
16 CHECK OUT<br />
How to Benefit from Calcium<br />
Supplements<br />
This key mineral works better with a<br />
little help from its friends.<br />
18 ASK THE NATUROPATHIC DOCTOR<br />
Antiviral Herbs & Vitamins<br />
The best immune-boosting nutrients.<br />
22 NATURAL BEAUTY<br />
Witch Hazel: A Skin-Healing<br />
Wonder<br />
The ancient secret to radiant skin.<br />
40 ASK THE NUTRITIONIST<br />
6 Must-Know Benefits of Eating<br />
Seasonally<br />
The foundation of a healthful diet.<br />
42 EATING4HEALTH<br />
Amino Acids<br />
Why you need them and where to<br />
find them.<br />
44 HEALTHY DISH<br />
A <strong>Better</strong> (Mini) Burger<br />
Delicious light-and-lean sliders.<br />
46 RECIPE4HEALTH<br />
The Skinny Secret<br />
A high-protein, low-calorie take on<br />
Chicken Pad Thai.<br />
48 COOK WITH SUPPLEMENTS<br />
A Honey Like No Other<br />
Sweeten up your life with Manuka.<br />
FREE eBOOK!<br />
Be Well: Immune-<br />
Boosting Foods,<br />
Recipes, & Herbs<br />
Here’s a way<br />
to make the<br />
munchies support<br />
your immune<br />
system—and fight<br />
the Quarantine<br />
15—with five easy,<br />
healthy treats<br />
for any occasion.<br />
Plus, learn about<br />
the seven things<br />
that weaken your<br />
immune system,<br />
and read up on four<br />
immune-fortifying<br />
herbs you’ll want<br />
to take.<br />
NEW!<br />
EDITORS’ BLOG<br />
We’re answering<br />
questions and sharing<br />
natural solutions for<br />
everyday wellness.<br />
New blogs monthly,<br />
including Guest<br />
Editor posts from<br />
leading-edge health<br />
experts such as Jonny<br />
Bowden, PhD, RD.<br />
SIGN UP FOR OUR<br />
NEWSLETTER<br />
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articles, recipes,<br />
eBooks, and exclusive<br />
giveaways in<br />
your inbox weekly<br />
with our newsletter<br />
Healthy Buzz.<br />
Photo: (cover) adobestock.com ; (this page) Megan Olson<br />
2 • SEPTEMBER 2020
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EDITOR’S * LETTER<br />
Taking Time<br />
for You<br />
Has your life been turned upside down<br />
since the pandemic began? Most of us<br />
have been forced to adapt to a radically<br />
new way of living. Plans have gone<br />
out the window. Work has changed<br />
or, in many cases, has ended altogether.<br />
Socializing is awkward and tricky. And<br />
there seems to be no end in sight. It’s<br />
no wonder so many of us are struggling<br />
with stress, depression, and anxiety.<br />
Taking care of yourself is more<br />
important than ever. If there’s a theme<br />
to this issue, I think it’s that—self-care.<br />
Chris Mann’s interview with wellness<br />
expert Leah Vanderveldt, author of<br />
Magical Self-Care for Everyday Life,<br />
illustrates this so well. As you’ll read on<br />
p. 12, Vanderveldt “sprinkles conscious<br />
and soulful eating with a bewitching<br />
blend of earthy and otherworldly<br />
self-care ingredients.” I especially like<br />
her breathwork tips. I did one of her quick<br />
exercises just now, and it definitely<br />
helped me feel more centered and calm.<br />
One of the other standout articles<br />
in this issue as it relates to self-care is<br />
“The Secrets of Becoming Stress-Hardy”<br />
on p. 26 by Melissa Diane Smith.<br />
Blending her own experience with<br />
research, Smith developed four<br />
stress-relief techniques to help diffuse<br />
anxiety, tension, and other challenges.<br />
When I’m feeling overwhelmed,<br />
I take an extra magnesium capsule,<br />
something Smith covers in her article.<br />
If I feel stressed right before bed,<br />
the magnesium does the trick and<br />
I’m able to fall asleep.<br />
I hope all of the articles in this issue<br />
give you new ways to care for your mental,<br />
physical, and spiritual health.<br />
Be well!<br />
nbrechka@aimmedia.com<br />
*<br />
*<br />
*<br />
*<br />
*<br />
*<br />
*<br />
*<br />
*<br />
*<br />
*<br />
Our Writers<br />
Meet the passionate<br />
people behind this issue<br />
of <strong>Better</strong> <strong>Nutrition</strong>!<br />
Jeannette Bessinger, CHHC, is an<br />
award-winning educator, author of multiple<br />
books, and a real food chef. She’s helped<br />
thousands of people make lasting changes<br />
to unhealthy habits. jeannettebessinger.com<br />
Jonny Bowden, PhD, CNS, is a boardcertified<br />
nutritionist and the bestselling<br />
author of 15 books, including The 150<br />
Healthiest Foods on Earth and Living<br />
Low Carb. jonnybowden.com<br />
Emily A. Kane, ND, LAc, has a private<br />
practice in Juneau, Alaska, where she lives<br />
with her husband and daughter. She is the<br />
author of two books on natural health,<br />
including Managing Menopause Naturally.<br />
dremilykane.com<br />
Chris Mann is a California-based wellness<br />
writer and interviewer with 20 years’ experience<br />
in natural health publishing. He is also an entertainment<br />
author and podcaster. ChrisMann.tv<br />
Megan Olson is a Phoenix-based certified<br />
nutrition practitioner and the founder of<br />
Skinny Fitalicious. She has been featured in<br />
Shape magazine, Women’s Health, and more.<br />
skinnyfitalicious.com<br />
Melissa Diane Smith, Dipl. Nutr.,<br />
is a holistic nutritionist who has 25 years<br />
of clinical experience and specializes in<br />
using food as medicine. She is the author<br />
of Going Against GMOs and other books.<br />
melissadianesmith.com<br />
Kimberly Lord Stewart is an awardwinning<br />
journalist who has worked for<br />
leading natural product publications since<br />
1996. She’s the author of Eating Between<br />
the Lines. eatingbetweenthelines.net<br />
Sherrie Strausfogel has been writing<br />
about natural beauty for more than 20 years.<br />
Based in Honolulu, she also writes about<br />
spas, wellness, and travel. She is the author<br />
of Hawaii’s Spa Experience.<br />
Lisa Turner is a chef, food writer, product<br />
developer, and nutrition coach in Boulder, Colo.<br />
She has more than 20 years of experience<br />
in researching and writing about nourishing<br />
foods. lisaturnercooks.com<br />
Vera Tweed has been writing about<br />
supplements, holistic nutrition, and fitness<br />
for more than 20 years. She is the editorial<br />
director at Natural Health Connections and<br />
author of Hormone Harmony. veratweed.com<br />
Neil Zevnik is a private chef specializing<br />
in healthy cuisine, with clients who have<br />
included Jennifer Garner, Charlize Theron,<br />
and the CEO of Disney. neilzevnik.com<br />
YOUR ULTIMATE GUIDE TO NATURAL LIVING<br />
Editor in Chief<br />
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Jerry Shaver<br />
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Maureen Farrar<br />
James Naples<br />
Sherrie Strausfogel<br />
Vera Tweed, Helen Gray<br />
Jonny Bowden, PhD, CNS, Jeannette<br />
Bessinger, CHHC, Emily A. Kane,<br />
ND, LAc, Chris Mann, Megan Olson,<br />
Melissa Diane Smith, Kimberly Lord<br />
Stewart, Lisa Turner, Neil Zevnik<br />
Kim Hoff<br />
Joy Kelley<br />
Idania Mentana<br />
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BETTER NUTRITION, ISSN #0405-668X. Vol. 82, No. 9. Published monthly by Cruz Bay Publishing,<br />
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fax 303-443-9757. ©2020 Cruz Bay Publishing. All rights reserved. Mechanical requirements and<br />
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4 •<br />
SEPTEMBER 2020
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NEWS*BITES<br />
BY VERA TWEED<br />
WHY YOU<br />
SHOULD GO<br />
ORGANIC<br />
Nutritious and sustainable,<br />
organic food is better for<br />
you—and the planet.<br />
Many people choose organic food to lessen<br />
their exposure to synthetic pesticides<br />
and fertilizers, but there are many<br />
more benefits to this wholesome way<br />
of eating. Health-wise, organic crops<br />
contain more concentrated nutrients<br />
than conventional crops, so they’re<br />
better for you. Plus, organic farming<br />
methods protect and enhance our<br />
environment, making our food supply<br />
more sustainable, diverse, and secure.<br />
“What happens on organic farms<br />
has a synergistic impact,” says Jessica<br />
Shade, PhD, Director of Science Programs<br />
at The Organic Center, a nonprofit<br />
educational and research organization.<br />
Organic farming makes the soil richer,<br />
more resilient to climate change,<br />
and capable of absorbing and retaining<br />
more carbon monoxide from the<br />
atmosphere. And organic farmers<br />
grow a much greater variety of crops,<br />
which helps us develop more diverse diets<br />
while also enabling essential pollinators,<br />
such as bees and birds, to thrive.<br />
“Organic farms have almost twice as<br />
many pollinators as conventional farms,”<br />
says Shade.<br />
Health Benefits<br />
A review of 35 different studies,<br />
published in the journal Nutrients,<br />
compared the health of people who<br />
regularly eat conventional produce with<br />
those who eat a mostly organic diet.<br />
Organic consumers<br />
suffered from<br />
less infertility, and<br />
pregnant women who<br />
ate organic experienced<br />
less preeclampsia<br />
and their babies<br />
had fewer birth defects.<br />
Children who ate<br />
a mostly organic diet<br />
had fewer allergies<br />
and ear infections, and<br />
adults were less likely to be overweight<br />
or to develop serious health issues,<br />
including heart disease, diabetes,<br />
stroke, or non-Hodgkin’s lymphoma.<br />
<strong>Nutrition</strong>al Content<br />
An analysis of more than 300 studies<br />
found that when compared to<br />
conventionally grown crops, organic<br />
plant foods contain:<br />
did you know ...<br />
Organic farms grow flowers<br />
and other plants just to<br />
attract pollinators such as<br />
bees, as well as lady bugs<br />
and other beneficial insects<br />
that eat harmful bugs.<br />
69% more flavanones<br />
51% more anthocyanins<br />
50% more flavonols<br />
28% more stilbenes<br />
26% more flavones<br />
19% more phenolic<br />
acids<br />
And it’s not just veggies. When<br />
compared to conventional meat and<br />
milk, organic versions have been<br />
found to contain more beneficial<br />
omega-3 fats and antioxidants.<br />
In addition, organic meat contains<br />
less cholesterol, and organic milk<br />
contains more minerals.<br />
For more information, visit organic-center.org<br />
Illustration: adobestock.com<br />
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People who walk significantly<br />
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8 • SEPTEMBER 2020 NEWS*BITES<br />
UBIQUINOL<br />
Relieves Fatigue<br />
Ubiquinol is the active form of<br />
CoQ10, a nutrient used by cells to<br />
produce energy. While many studies<br />
have shown that it can help people<br />
with heart failure, a new study<br />
in Japan found that Ubiquinol<br />
supplements can also revitalize<br />
energy in healthy middle-aged<br />
people who experience fatigue.<br />
In a group of 60 people, researchers<br />
compared the effects of 100 or 150 mg<br />
of Ubiquinol daily to a placebo during<br />
a 12-week period. They measured<br />
blood levels of the nutrient and<br />
surveyed participants’ energy levels<br />
during and after a series of challenging<br />
mental tests. They found that both<br />
doses of Ubiquinol raised blood levels<br />
of the nutrient and significantly<br />
enhanced energy. The study was<br />
published in the journal Nutrients.<br />
FISH AND FISH OIL<br />
REDUCES BRAIN DAMAGE FROM<br />
AIR POLLUTION<br />
Air pollution makes the brain shrink faster with age, but the omega-3<br />
fats in fish and fish oil can counteract the effect. In a study of 1,315<br />
women with an average age of 70 who lived in polluted areas, brain<br />
scans showed that those with the highest blood levels of omega-3s<br />
suffered the least brain shrinkage. Although<br />
individual needs vary, eating salmon,<br />
sardines, or other omega-3-rich fish several<br />
times a week—or taking 1,000 mg or more of<br />
fish oil or vegan omega-3 supplements—can<br />
usually get blood levels into a healthy range.<br />
Photos: adobestock.com
PASSION BEHIND THE PRODUCT *<br />
companies fostering personal & global well-being<br />
Snack On!<br />
Charles Coristine, owner of LesserEvil, left his Wall Street job to<br />
buy this boutique snack company—and the world is a sweeter<br />
(and cleaner) place because of it.<br />
BY NEIL ZEVNIK<br />
There was a time not so long ago when<br />
“snacking” was a dirty word. If you<br />
were someone who “ate healthy,” you<br />
eschewed all of those between-meal<br />
indulgences that were most likely<br />
fried in some unhealthy oil and/or<br />
loaded with sugar and preservatives.<br />
Unfortunately, sensible options were<br />
few and far between—and their flavor<br />
often left a lot to be desired.<br />
But then attitudes changed. <strong>Nutrition</strong>al<br />
information became more available.<br />
“Grazing” became a viable dietary habit.<br />
And a wide panoply of healthy and tasty<br />
snacks inundated store shelves.<br />
So the question now becomes not<br />
which snacks are genuinely healthy,<br />
but which ones make the greatest<br />
contribution to personal and planetary<br />
welfare? Enter Charles Coristine and<br />
his LesserEvil brand.<br />
When Popcorn and<br />
Meditation Merge<br />
Coristine left behind a successful career<br />
on Wall Street to dive into a whole new<br />
world when he bought boutique snack<br />
company LesserEvil. Focused on organic<br />
popcorn and inspired by his meditations<br />
at a holistic nutrition retreat, he conceived<br />
of a laughing Buddha as the perfect<br />
packaging guru for his brand.<br />
“The gurus on our packages represent<br />
our curiosity around our existence<br />
and interconnectedness,” Coristine<br />
says. “We want to endorse a holistic<br />
message of universal tolerance, love,<br />
and peace. We believe that there is<br />
a guru in each and every one of us.<br />
People love the playful and universal<br />
messaging, they care about organic,<br />
and they care about what they put<br />
into their bodies. ”<br />
10 • SEPTEMBER 2020
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A 5-Part Series<br />
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“Our mantra around food is that we<br />
would not put anything in our snacks<br />
that we wouldn’t feed our own<br />
children,” says Charles Coristine of<br />
his LesserEvil brand.<br />
So Coristine set out to source only the<br />
best ingredients he could find. For sound<br />
reasons. “They actually taste better and<br />
are better for you and your family,” he<br />
says. “Our mantra around food is that<br />
we would not put anything in our snacks<br />
that we wouldn’t feed our own children.”<br />
That means organic of course.<br />
But it also includes no GMOs, no<br />
refined sugars or salts, no vegetable<br />
or hydrogenated oils, no antibiotics or<br />
hormones, no preservatives, and no<br />
artificial colors or flavors.<br />
All of which would mean nothing<br />
without flavor. “It’s all about the oils,”<br />
says Coristine. You can feel the difference<br />
organic coconut oil, avocado oil, and<br />
ghee make. It comes down to the<br />
experience of eating and how you feel<br />
afterwards. Does it make you feel light<br />
and fulfilled, or heavy and guilty?”<br />
It’s About More Than Healthy<br />
Snacking<br />
Not content with just creating splendid<br />
snacks, LesserEvil wants to make a<br />
contribution to improving the world in<br />
other ways as well. Organic ingredients,<br />
sustainable sourcing, energy-saving<br />
initiatives, and biodegradable packaging<br />
are just a few of their contributions to<br />
the welfare of the planet. And they even<br />
compost most of their factory waste.<br />
Because for Coristine, LesserEvil<br />
is as much a way of life as a business.<br />
“I think, if you believe in your heart,<br />
all-in conviction is a very powerful<br />
thing,” he says. “This is our recipe for life:<br />
super-clean ingredients and dynamite<br />
taste, for what we hope is a down-anddirty<br />
smash-em-up beautiful life.”<br />
CRUNCH<br />
ON THIS!<br />
First heavenly<br />
popcorn, now<br />
Paleo and Egg<br />
White Puffs in a range of<br />
tasty flavors. And when you want<br />
something sweet to sink your teeth<br />
into, try LesserEvil’s scrumptious<br />
mini cookies in Almond Butter<br />
Chocolate Chip and Snickerdoodle.<br />
Many of the products are compatible<br />
with common dietary restrictions,<br />
including dairy-free, vegan, Paleo,<br />
and more.<br />
The Institute for Natural Medicine<br />
is pleased to offer a FREE online<br />
learning series with hands-on,<br />
mini-sessions from naturopathic<br />
medicine’s leading experts.<br />
<strong>Nutrition</strong> & Diet Remain<br />
Your Best Medicine<br />
Denise Long, ND discusses the cleanseelimination<br />
approach, an anti-inflammatory<br />
diet and how to find the right food choices for<br />
your best health.<br />
Crane Holmes, ND shares an overview of<br />
special diets and the microbiome and why you<br />
might benefit from changing your daily eating<br />
choices.<br />
The Radical Impact of<br />
Movement & Exercise<br />
Michelle Simon, ND inspires you to bring<br />
movement to your life and shows easy-to-learn<br />
exercises to keep you in shape and well.<br />
Mark Heisig, ND teaches novel physical<br />
medicine approaches that address chronic<br />
pain and explores effective approaches to<br />
post-concussion syndrome.<br />
the Mind-Body Connection<br />
Nicola Dehlinger, ND explains why mind-body<br />
medicine is essential to healing and offers<br />
techniques to connect you to your best self.<br />
Visit
IN THE SPOTLIGHT *<br />
stay-healthy secrets from leading experts<br />
Food for the Soul<br />
<strong>Nutrition</strong> writer and wellness expert Leah Vanderveldt looks<br />
at the spiritual side of eating and wellness in her latest book,<br />
Magical Self-Care for Everyday Life.<br />
BY CHRIS MANN<br />
As the author of several forwardthinking<br />
cookbooks, including 2019’s<br />
The CBD Kitchen, Leah Vanderveldt<br />
has long known that nourishment<br />
extends significantly beyond the<br />
physical to the mental, emotional,<br />
and even the enchantingly spiritual.<br />
Her latest book—Magical Self-Care<br />
for Everyday Life: Create Your Own<br />
Personal Wellness Rituals Using the<br />
Tarot, Space-Clearing, Breathwork,<br />
High-Vibe Recipes, and More—sprinkles<br />
conscious and soulful eating with<br />
a bewitching blend of earthy and<br />
otherworldly self-care ingredients.<br />
“Magical self-care means connecting<br />
to your intuition to take care of yourself<br />
holistically,” she says. “It uses mystical<br />
and everyday tools and practices to<br />
get you in touch with your core self<br />
and inner wisdom. It’s about adding<br />
a little fun, mystery, and magic to your<br />
wellness routine.”<br />
For Vanderveldt, who embraces<br />
alternative therapies ranging from reiki<br />
to herbalism to astrology, this expanded<br />
approach to wellness meaningfully<br />
augments her primary self-care habits<br />
of getting enough sleep, drinking a lot of<br />
water, and eating well. “I think intentional<br />
rituals can enhance and make us more<br />
mindful of the routine things we do to<br />
care for ourselves anyway,” she says.<br />
“For example, before sleep I like to wind<br />
down with an herbal infusion and some<br />
breathwork. I infuse my drinking water<br />
with crystals as a way to make hydrating<br />
more exciting. And when I prepare a<br />
meal for myself, I think of how I want to<br />
feel and channel that into my cooking.<br />
Adding these intentional elements<br />
makes these things feel special and<br />
brings me into the present moment.”<br />
Win a copy of Magical Self-Care for Everyday Life! We’re giving away<br />
5 copies. Email your name and address to betternutritionfreebie@<br />
gmail.com. Put “Self-Care” in the subject line.<br />
Photo: Diana Zapata<br />
12 • SEPTEMBER 2020
Everyone Wants to Know …<br />
BN: What are some key ways to get practical<br />
with magic in the kitchen?<br />
LV: First, ingredients. So many plants have magical<br />
properties. It’s worth doing a quick search on herbs<br />
and plants that you want to use in your cooking and<br />
just seeing if they have any lore behind them. Basil is a<br />
great herb for abundance, for example, and just knowing<br />
that as you’re cooking with it can be a little magical.<br />
Second, set an intention for your meal. Beyond it being<br />
cooked well and tasting good, your intention could be, “I<br />
want to feel really supported and calm as a result of eating<br />
this dish.” As you prep and stir, think of your intention.<br />
BN: Why is it helpful to embody the four seasons?<br />
How can we do that with food this fall?<br />
LV: Nature is such a good mirror for us. It subtly<br />
prompts us to change our rhythms and get a balance of<br />
everything throughout the year. In the fall, we get foods<br />
that want to be roasted and turned into soups and<br />
stews—we’re being encouraged to warm ourselves from<br />
the inside out as the weather gets colder. As the harvest<br />
comes in and the leaves begin to fall, we’re asked to<br />
turn toward our homes and ourselves a little bit more<br />
and reflect on what we’d like to shed. The grounding,<br />
warming, sweet foods of fall help to steady and support<br />
us as we go through this transitional time of year.<br />
BN: How can the tarot factor into daily self-care?<br />
LV: I use it as a daily check-in. If something’s on my<br />
mind or I’m feeling a little off, I’ll ask the tarot about<br />
it or just come to my deck with an open mind and<br />
pull a card. I journal about whatever comes up. The<br />
tarot is an intuitive tool, but it also helps you get to<br />
know yourself better, which is key to finding self-care<br />
that really nourishes you. You can also ask the cards:<br />
What kind of self-care would best support me today?<br />
How would my mind feel cared for? My body? My heart?<br />
BN: Which high-vibe recipes help ground your<br />
favorite magical rituals?<br />
LV: I love a hearty stew or lentil dish after a breathwork<br />
practice. There’s a specific type of breathwork that<br />
involves deep, continuous breathing for 30 minutes at a<br />
time. The experience is challenging but transformational.<br />
I find that I need something really filling and comforting<br />
to eat afterward to ground down. Breath represents<br />
the air element, and lentils are from the earth, so they<br />
balance each other out nicely. It helps me come back<br />
to Earth and feels cozy.<br />
BN: What goes into The Empress Breakfast?<br />
LV: I love making toast that feels a little fancy. I found<br />
myself doing my daily tarot check-in over breakfast and I<br />
decided to make a meal as a tribute to one of my favorite<br />
cards—The Empress (a tarot card symbolizing abundance,<br />
receptivity, and self-worth). I use fresh ricotta, roasted<br />
squash, basil, olive oil, and pomegranate seeds—which<br />
is the Empress’s signature fruit.<br />
BN: What role does breathwork play in<br />
our healing?<br />
LV: It’s one of our most accessible wellness tools—it’s<br />
free, simple, and holistically cleansing. It can physically<br />
cleanse the body, but it helps emotionally and spiritually<br />
cleanse too. As the parent of a one-year-old, my days<br />
feel busy and a little all over the place. But I can always<br />
make time to breathe. I like to do a six-count inhale and<br />
six-count exhale four times in a row. In a minute I feel<br />
calmer and more connected to myself.<br />
I do longer breathwork sessions (like I mentioned<br />
above) that help with emotional release. Breathwork is<br />
connected to the idea that unprocessed emotions are<br />
stored in the body, and when we engage the breath in a<br />
way that activates the whole body, we’re able to get into<br />
those stuck places and release them. When I find myself<br />
feeling really tense and overwhelmed, I know it’s time to<br />
do a long breathwork practice.<br />
BN: How has embracing the feminine in you<br />
changed your life?<br />
LV: I’m not burnt out all the time, I feel more creative,<br />
and it’s given me the strength to do what I really love<br />
and do it in a way that feels good. We’re so encouraged<br />
to be on, doing, and productive all the time, but that<br />
needs to be balanced by quiet, space, connection, and<br />
softness. It’s an ongoing process, but it’s helped me<br />
balance my nervous system and feel more grounded<br />
throughout my day.<br />
BN: How can eating well help cultivate a kinder<br />
relationship with oneself?<br />
LV: It’s about finding what feels good for you and your<br />
body. I think we get caught up in trying to eat a certain<br />
way or eat certain things because they’re “good” for<br />
us. But I think there’s an element of listening to what<br />
our bodies need and want that’s really important to<br />
our emotional and physical health. Balance is where<br />
the kindness lies—not being too rigid about your food<br />
while also giving yourself everything you need to thrive.<br />
SEPTEMBER 2020 • 13
HOT BUYS *<br />
Meet Your<br />
Come Clean<br />
Immune Team Clean, clarify, and<br />
Take your immune revitalize your skin<br />
health to the next level anytime, anywhere<br />
with Ancient <strong>Nutrition</strong>’s with Desert Essence Facial<br />
line of immune health Cleansing Pads . There are<br />
supplements. These three new varieties<br />
new formulas feature to try: Cucumber & Aloe<br />
hand-selected, bodyready,<br />
helps cool and calm<br />
and active irritated skin; Cannabis<br />
ingredients, fortified with Sativa & White Ginger<br />
the hardy probiotic helps smooth, tone,<br />
strain Bacillus subtilis. and nourish skin; and<br />
The blends are also Pineapple Enzyme helps<br />
designed to support remove dead skin<br />
gut-related immunity. cells to reveal softer,<br />
Choose from Vitamin C + smoother skin. All the<br />
Probiotics; Zinc + Probiotics; pads contain skinbalancing<br />
Echinacea + Astragalus; and<br />
witch hazel.<br />
Elderberry + Probiotics.<br />
new & notable<br />
Healthy Fall Finds<br />
From yummy elderberry gummies to skin-brightening cleansing pads, may<br />
we present our favorite new products of the month.<br />
Give It a Shot<br />
Mushrooms and<br />
adaptogenic herbs<br />
make a powerful<br />
health-boosting duo<br />
in Four Sigmatic Wellness<br />
Shots. These shelf-stable<br />
shots are super easy<br />
to use: just twist and<br />
sip. Pick from Adaptogen<br />
Focus with Lion’s Mane;<br />
Adaptogen Immune Support<br />
Elderberry with Chaga; and<br />
Adaptogen Beauty with<br />
Tremella. Try starting<br />
your day with Focus,<br />
then try caffeine-free<br />
Immune Support midday,<br />
and end with Beauty.<br />
Enjoy the Sweet Life<br />
Kick sugar, keep candy.<br />
That’s the tagline for<br />
Smart Sweets, a company<br />
dedicated to making<br />
delicious candy you can<br />
feel good about. Their<br />
chewy, berry-flavored<br />
Sweet Fish candies taste<br />
even better than the<br />
conventional brand—<br />
and they are infinitely<br />
healthier. They feature<br />
plant-based ingredients<br />
and are free from<br />
sugar alcohols, artificial<br />
sweeteners, and added<br />
sugar. Just 3 grams of<br />
sugar per bag.<br />
It’s the Berries<br />
Black elderberry has<br />
been used for centuries<br />
in traditional herbalism<br />
for immune support.<br />
Gaia Herbs Elderberry<br />
Gummies are a tasty way<br />
to reap the benefits of<br />
this immune-fortifying<br />
berry. These vegan,<br />
gluten-free chews<br />
are made from real<br />
fruit. The elderberries<br />
are hand-picked<br />
and hand-harvested.<br />
They’re available in<br />
three varieties: Everyday<br />
Elderberry; GaiaKids Everyday<br />
Elderberry; and Black<br />
Elderberry Extra Strength.
16 • SEPTEMBER 2020 CHECK OUT *<br />
guide to cutting-edge supplements<br />
How to Benefit from<br />
Calcium Supplements<br />
We all know that calcium helps build strong bones,<br />
but there’s a lot more to it than that.<br />
Calcium for bone health is one of the<br />
most widely doctor-recommended<br />
supplements, but conventional advice<br />
to take it typically omits a few important<br />
facts. Too much supplemental calcium,<br />
as well as too little, can be detrimental<br />
to your health. And it doesn’t work<br />
alone. Calcium needs a few other<br />
important nutrients—magnesium,<br />
vitamin D, and vitamin K 2<br />
—to deliver<br />
its rightful benefits.<br />
Calcium and Magnesium<br />
These two minerals need to be balanced<br />
because they work together in the human<br />
body. For example, calcium excites<br />
nerves and makes muscles contract,<br />
while magnesium calms nerves and<br />
makes muscles relax. Calcium is used in<br />
blood clotting, while magnesium helps<br />
to prevent dangerous clots.<br />
Too much calcium in relation to<br />
magnesium leads to an exaggerated<br />
and lingering stress response in<br />
nerves, muscles, and hormones.<br />
BY VERA TWEED<br />
Such an imbalance can also raise levels<br />
of chronic inflammation and is linked<br />
to heart disease, diabetes, some cancers,<br />
chronic obstructive pulmonary disease,<br />
depression, cognitive problems, and<br />
premature death. And this type of<br />
imbalance is rampant.<br />
During the past few decades, studies<br />
have suggested that the optimum ratio<br />
of calcium to magnesium is under<br />
2:1—at least 250 mg of magnesium<br />
with 500 mg of calcium, as an example.<br />
But the typical American consumes a<br />
ratio of 3:1—too little magnesium in<br />
relation to calcium.<br />
Since the late 1970s, the amount<br />
of calcium in American diets has<br />
increased more than twice as much<br />
as magnesium because calcium—but<br />
not magnesium—is added to many<br />
processed foods. A rise in chronic<br />
diseases parallels this trend.<br />
The Calcium, Vitamin D,<br />
Magnesium Trio<br />
Vitamin D is recognized as being<br />
essential for the absorption of calcium,<br />
as well as overall health. And vitamin<br />
D supplements have gained popularity<br />
in recent years, especially as we spend<br />
more time indoors, so our bodies<br />
produce less of the “sunshine vitamin.”<br />
But without adequate magnesium<br />
intake, vitamin D cannot become fully<br />
active in the human body, and even high<br />
doses may not correct a deficiency.<br />
Garden of Life<br />
Living Calcium<br />
Advanced<br />
Nature’s<br />
Answer<br />
Marine Based<br />
Cal-Mag<br />
New Chapter<br />
Bone Strength<br />
take care<br />
Slim Tabs<br />
Photo: adobestock.com
In addition, high-dose vitamin D<br />
supplements—often taken today—can<br />
severely deplete magnesium, creating or<br />
worsening an imbalance with calcium.<br />
A balanced combination of these<br />
nutrients provides optimum benefits.<br />
While calcium alone does not reduce<br />
fractures in older people, studies<br />
have found that a combination of<br />
vitamin D and magnesium has reduced<br />
the incidence of fractures, Alzheimer’s<br />
disease, and death.<br />
How to Get Enough<br />
Calcium—But Not Too Much<br />
Experts recommend 1,000 mg of calcium daily for adults, and 1,200 mg daily<br />
for women over 50 and men over 70. These refer to total intake from food<br />
and supplements, not supplements alone.<br />
To identify the right amount of supplemental calcium for you, calculate<br />
the amount of calcium in your diet. If you fall short, take supplements to fill<br />
the gap. For example, if you need 1,000 mg and your diet provides 700 mg,<br />
supplement with 300 mg.<br />
To get the full benefits, also take these nutrients that work with calcium:<br />
MAGNESIUM: Most Americans are deficient. To maintain a balance with calcium,<br />
the daily requirement would be at least half of your optimum calcium<br />
intake: 500 mg of magnesium for women up to age 50 and men up to age<br />
70, and 600 mg after that.<br />
VITAMIN D: Daily recommended amounts are 600 IU (15 mcg) for adults up<br />
to age 70 and 800 IU (20 mcg) thereafter, assuming you get minimal sun<br />
exposure. Use supplements to make up any shortfall in your diet or get a<br />
vitamin D blood test and take enough to achieve optimum blood levels.<br />
VITAMIN K 2<br />
: There is no set recommendation for daily intake of vitamin K 2<br />
,<br />
and studies have used a range of doses. Research supports 180 mcg daily<br />
of the MK-7 form and 1,500 mcg daily for the MK-4 form.<br />
How to Calculate Amounts of Calcium, Magnesium,<br />
and Vitamin D in Your Diet<br />
To track the amount of calcium, magnesium, and vitamin D in your typical<br />
meals, snacks, and beverages, use a website or app such as:<br />
myfitnesspal.com: website and app<br />
mynetdiary.com: app<br />
Calcium and Vitamin K 2<br />
Studies show that high levels of calcium<br />
can promote heart disease through<br />
calcification and stiffening of arteries.<br />
Vitamin K 2<br />
can prevent and possibly<br />
reverse these conditions, enabling calcium<br />
to be better utilized for bone health and<br />
other functions, without the risks.<br />
The richest food source of vitamin<br />
K 2<br />
is natto, a Japanese fermented soy<br />
food, but other foods are not likely to<br />
provide adequate amounts. Studies have<br />
found that two forms of the vitamin<br />
are effective: MK-4 and MK-7. Supplements<br />
may contain one or both forms,<br />
and the vitamin is sometimes combined<br />
with other nutrients in formulas for<br />
bone health.<br />
Click It<br />
Visit betternutrition.com for<br />
more articles about calcium,<br />
including:<br />
Can You Take Too Much Calcium?<br />
betternutrition.com/featuresdept/can-you-take-too-muchcalcium<br />
Calcium Myths and Facts<br />
betternutrition.com/checkout/<br />
calcium-myths<br />
Photo: adobestock.com<br />
Although free food-tracking versions of these are available, you may need<br />
to use a paid version to track specific nutrient intake. However, once you get<br />
a sense of where you stand, you won’t need to continually track individual<br />
nutrients unless you make significant changes in your diet.<br />
Eating for Bone Health<br />
betternutrition.com/diet-andnutrition/7-high-calcium-foodsfor-bone-health<br />
SEPTEMBER 2020 • 17
ASK THE NATUROPATHIC DOCTOR *<br />
answers to your health questions<br />
Antiviral Herbs & Vitamins<br />
Key supplements you need for optimum immune health.<br />
BY EMILY KANE, ND, LAC<br />
QWhat if there is a second wave of COVID-19<br />
this fall? What can I do to reduce my risk<br />
of getting ill with COVID, or any other viral<br />
infection?<br />
The best approach to health, always, is<br />
to avoid getting sick. In case that sounds<br />
sassy, what I mean is that health is a<br />
force that requires tending. Don’t take it<br />
for granted! If you read my column you<br />
know I stress eating good food, practicing<br />
good sleep and hygiene habits, drinking<br />
water, getting exercise—the basics. Your<br />
body/mind/spirit require tender loving<br />
care and a good deal of maintenance.<br />
Invest in your self-care, and make good<br />
choices, as often as possible.<br />
We do know that COVID-19 usually<br />
causes mild symptoms unless you have<br />
underlying health weaknesses. The more<br />
“co-morbidities,” the more vulnerable<br />
you are. Many of these health-slaying<br />
conditions are preventable (clogged<br />
arteries, chronic bronchial infections,<br />
diabetes). Making more informed<br />
choices now can help restore, and<br />
preserve, your precious health.<br />
For one thing, make sure you’re<br />
getting adequate sleep, which can<br />
increase your resistance to all infections.<br />
Less than seven hours of sleep a night<br />
over time will inhibit your production<br />
of natural killer (NK) cells—potent<br />
white blood cells that fight disease.<br />
Sleep also allows melatonin to be<br />
released into the body, which supports<br />
immune function and helps control<br />
inflammation in viral infections via<br />
its antioxidant properties.<br />
And wear a mask when you go out in<br />
public. Why should we still be wearing<br />
Photo: adobestock.com<br />
18 • SEPTEMBER 2020
ASK THE NATUROPATHIC DOCTOR<br />
masks when in crowded spaces? Because<br />
of asymptomatic spreading of COVID-19<br />
and many other viral illnesses. Seriously<br />
ill people are likely contagious for at least<br />
10 days after symptoms appear. Even<br />
people with mild cases can be contagious<br />
for several days.<br />
DIY Herbal Hacks<br />
Studies of COVID-19 have given us some<br />
useful information about preventing and<br />
containing viral outbreaks. Suppose,<br />
for instance, we could kill the virus in<br />
the nose and throat before it became<br />
established? Maybe we can. Consider<br />
making an antiviral nose and throat spray<br />
Viruses 101<br />
Viruses are tiny,<br />
using well-established herbs that<br />
have antiviral activity:<br />
as you know, and<br />
astragalus, licorice,<br />
do their dirty work did you know ... elderberry, and<br />
inside cells. As<br />
opposed to bacteria,<br />
which are much<br />
larger and infect the<br />
space outside our cells,<br />
viruses penetrate into<br />
our cells, co-opting<br />
replication machinery<br />
and multiplying like<br />
Our bodies have a built-in<br />
natural antiviral mechanism.<br />
It’s called fever. In<br />
general, a mild fever for<br />
a few days is the perfect<br />
solution for burning out<br />
a virus.<br />
eupatorium. Mixing<br />
one or a few of these<br />
tinctures with a saline<br />
or xylitol spray is a<br />
convenient way to<br />
help keep viruses from<br />
becoming established<br />
in your body. Or you<br />
could enjoy steam<br />
crazy. This stealth destruction can<br />
make us feel achy all over, as though<br />
we were hit by a proverbial bus.<br />
Luckily, our bodies have a built-in<br />
natural antiviral mechanism. It’s<br />
called fever. In general a mild fever<br />
for a few days is the perfect solution<br />
for burning out a virus. I’ve often heard<br />
health professionals suggest Tylenol<br />
for fevers. I advise against that. Try<br />
inhalation with antimicrobial essential<br />
oils such as thyme, oregano, or eucalyptus.<br />
Garlic is renowned for its antiviral<br />
properties. Because it’s pretty bitter<br />
raw, you can bake peeled garlic with a<br />
bunch of other robust roasting veggies,<br />
or pop cloves in the microwave for a<br />
few minutes, then peel and enjoy.<br />
Cooked garlic can be dipped in a bit<br />
of honey for children.<br />
to avoid suppressing a fever other than<br />
in a baby or frail elder, or if the fever<br />
lasts for more than 48 hours or goes<br />
over 104°F.<br />
Instead, push the fever. This is<br />
your body trying to kill the virus. Heat<br />
stimulates the metabolism, increasing<br />
enzyme productivity and enhancing<br />
bone marrow release of new white<br />
blood cells. A fever means that your<br />
immune system is working to slay<br />
the virus.<br />
To put it plainly, viruses dislike heat.<br />
In addition to frequently washing your<br />
hands and keeping your fingers away<br />
from the “danger triangle” of eyes,<br />
nose, and mouth, one of the best ways<br />
to ward off illness if you’re concerned<br />
about viral exposure is to sweat. Get in<br />
a sauna, bundle up and go for a brisk<br />
walk, or take a hot bath then cuddle up<br />
in bed with a heavy blanket.<br />
What More Can You Do?<br />
Given the lack of proven therapies<br />
for many viral illnesses, including<br />
COVID-19, lifestyle and nutritional<br />
considerations are especially vital.<br />
Getting outdoors, for example, is very<br />
helpful for a healthy immune response,<br />
in part because sun exposure promotes<br />
vitamin D 3<br />
synthesis, another innate<br />
immune enhancer. It is well documented<br />
that patients exposed to direct sunlight<br />
and plenty of fresh air during the 1918<br />
influenza pandemic had much lower<br />
rates of infection and less severity<br />
of infection.<br />
Fruits and vegetables are<br />
naturally high in fiber and<br />
bioflavonoids. Fiber and fermented<br />
foods enhance the gut microbiome<br />
and improve its overall ability<br />
to fight viruses. Flavonoids (natural<br />
pigments found in brightly colored<br />
produce) help reduce inflammation and<br />
inhibit the viral enzyme 3CL protease,<br />
which slows viral replication.<br />
Vitamin C is also a potent virusfighter<br />
that works by helping increase NK<br />
cell production, decreasing inflammatory<br />
fallout from viral infections, and<br />
reducing penetration of inflammatory<br />
proteins into lung cells by nearly<br />
threefold. In fact, recent Chinese<br />
research details shortened hospital<br />
stays and zero mortality among<br />
hospitalized COVID-19 patients who<br />
received intravenous vitamin C.<br />
No adverse reactions were reported.<br />
Other natural antivirals include:<br />
*<br />
*<br />
*<br />
*<br />
*<br />
*<br />
+<br />
Propolis is a substance produced<br />
by honeybees to seal gaps in their<br />
hives. Along with its high flavonoid<br />
content, propolis helps viral clearance<br />
by increasing apoptosis (death of<br />
cells that are sick).<br />
Astragalus reduces inflammation,<br />
is a proven antiviral, and inhibits<br />
production of inflammatory cytokines.<br />
Berberine, the active constituent<br />
in goldenseal, has antiviral and<br />
antibacterial properties.<br />
Elderberry has been shown to<br />
reduce the severity and duration of<br />
colds and flu by blocking both viral<br />
uptake and the ability of viruses to<br />
infect host cells. (It has not been<br />
studied in relation to COVID-19.)<br />
Vitamin A, up to 25,000 IUs daily, is<br />
a potent immune booster. Woman<br />
who are pregnant or could become<br />
pregnant should use with caution.<br />
Zinc has been shown in preliminary<br />
studies to potentially reduce COVID<br />
severity. Use 5–50 mg daily.<br />
Find a licensed<br />
naturopathic doctor for<br />
a virtual (telemedicine)<br />
or in-person<br />
consultation at<br />
naturemed.org/<br />
find-an-nd/.
Back-to-School<br />
Essentials<br />
ChildLife Essentials® offers a variety of supplements<br />
developed by a pediatrician and formulated specifically<br />
for use by infants and children beginning at age six<br />
months. All ChildLife® products are made from<br />
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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
22 • SEPTEMBER 2020 NATURAL BEAUTY *<br />
pure ingredients for skin & body<br />
Witch Hazel:<br />
A Skin-Healing Wonder<br />
Clean and clarify your complexion, and calm under-eye<br />
puffiness with witch hazel—a time-honored medicinal<br />
plant full of skincare uses.<br />
Want the ultimate in clean skin? Just a<br />
simple swipe or spray of toner removes<br />
any last traces of dirt and impurities<br />
stuck in your pores after you wash while<br />
also killing bacteria that can live within<br />
the pores. Toning balances the skin’s<br />
pH level, which makes it less prone to<br />
irritation, reduces acne and blackheads,<br />
prevents ingrown hairs, and evens skin<br />
tone. Toning also shrinks pores,<br />
refreshes, hydrates, and prepares<br />
skin for a serum or moisturizer.<br />
The time-honored medicinal<br />
plant witch hazel (Hamamelis<br />
virginiana) continues to be the<br />
standard ingredient in many toners.<br />
Native to North America, witch hazel<br />
was used by indigenous tribes to fight<br />
swelling, sores, and infections. The<br />
bark and leaves of the witch hazel plant<br />
contain antioxidant polyphenols and<br />
tannins that are used to make this<br />
skin-healing astringent. Plus, witch<br />
hazel is high in proanthocyanidins<br />
that have antiviral effects.<br />
Witch hazel offers benefits over<br />
other beauty ingredients because<br />
it’s completely natural and free of<br />
environmental pollutants, irritating<br />
ingredients, fake fragrances,<br />
BY SHERRIE STRAUSFOGEL<br />
and other contaminants. “It’s the power<br />
in all of our toner products,” says Bryan<br />
Jackowitz, president of Humphreys Witch<br />
Hazel Skincare. “The natural botanical<br />
power of certified organic witch hazel<br />
effectively removes excess oils and<br />
impurities in a natural way, without<br />
using artificial ingredients like salicylic<br />
acid, high levels of denatured alcohols,<br />
alpha or beta hydroxy acids, or benzoyl<br />
peroxide. In addition to cleansing and<br />
toning, witch hazel helps to soothe<br />
skin irritations due to environmental<br />
exposure or use of harsh skincare<br />
products. Another beauty use and makeup<br />
artist secret is to use witch hazel toner<br />
to reduce under-eye puffiness and to<br />
set makeup after application.”<br />
Toners can also be used for a quick<br />
refresh throughout the day. Refrigerate<br />
your toner, close your eyes and spray,<br />
or put a few drops of cooling toner into<br />
the palms of your hands and then press<br />
them into your face. With all these skin<br />
benefits, isn’t it worth the extra step in<br />
your skincare regimen?<br />
Photo: adobestock.com
Give sensitive skin what it craves<br />
with Humphreys Soothe Witch Hazel with<br />
Rose Alcohol-Free Toner. This Wild Crop<br />
Certified Witch Hazel toner adds<br />
soothing rose water and moisturizing<br />
sodium hyaluronate, vitamin E, and<br />
aloe to treat sensitive skin. Your skin<br />
may be drier in the winter and oilier<br />
in the summer, so Humphreys offers<br />
seven toners tailored to every skin<br />
condition—all distilled to extract<br />
witch hazel’s pure therapeutic essence.<br />
Earth Science Refreshing Facial<br />
Mist gives your skin a burst of soothing<br />
plant-based moisture and antioxidants<br />
for a healthy-looking glow. Witch<br />
hazel helps freshen, cool, and recharge<br />
skin. Hyaluronic acid and aloe vera<br />
naturally replenish moisture, while sea<br />
kelp, calendula, and chamomile calm,<br />
hydrate, and comfort skin. It’s also<br />
enriched with panthenol and niacin.<br />
Refine large pores and<br />
discoloration with InstaNatural 7%<br />
Glycolic AHA Toner. Witch hazel is<br />
combined with the exfoliating benefits<br />
of glycolic, lactic, and fruit acids<br />
to boost the skin’s natural renewal<br />
process and prep it for moisturizer or<br />
treatment. Hydrating hyaluronic acid<br />
and soothing botanicals help brighten<br />
and smooth skin without causing<br />
irritation or dryness.<br />
Tighten and tone your skin with<br />
Derma E Firming DMAE Toner. Witch hazel,<br />
firming DMAE, and potent antioxidants<br />
alpha lipoic acid and C-ester strengthen<br />
skin, rebalance its pH after cleansing,<br />
and prep it to better absorb a serum or<br />
moisturizer. Additional natural astringents<br />
horsetail and horse chestnut, plus<br />
calming lemon grass and chamomile,<br />
refresh your skin.<br />
Refresh and recharge your skin<br />
with Hyalogic Orange Blossom Facial Toner.<br />
Witch hazel, steam-distilled neroli<br />
orange blossoms, hyaluronic acid, and<br />
aloe intensely hydrate and soothe skin.<br />
Spray this toner to prep your skin to<br />
better absorb a serum or moisturizer.<br />
The zesty scents of neroli and white<br />
grapefruit make an ideal makeup or<br />
midday refresher. This toner is also<br />
available in Rose Water.<br />
SEPTEMBER 2020 • 23
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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
BLACK GARLIC
The<br />
Secrets<br />
of Becoming<br />
Stress-<br />
Hardy<br />
TRY THESE FOUR<br />
STRATEGIES TO<br />
FEEL CALMER,<br />
MORE CENTERED,<br />
AND BETTER<br />
ABLE TO HANDLE<br />
MODERN PRES-<br />
SURES AND<br />
CHALLENGES.<br />
BY MELISSA DIANE SMITH<br />
More so than any other year in recent history,<br />
2020 has brought unprecedented changes to<br />
our lives: A worldwide pandemic, which led to<br />
social distancing, anxiety, and stay-at-home<br />
orders along with an economic shutdown, unsettled work<br />
conditions, job layoffs and furloughs, financial difficulties,<br />
and uncertainty about the future.<br />
If you’ve been feeling stressed this year, that’s understandable,<br />
and you aren’t alone. In late April, during the height of the<br />
coronavirus-related economic crisis, roughly 70 percent<br />
of Americans experienced moderate-to-severe mental<br />
distress—triple the rate seen in 2018.<br />
No one could have predicted the twists and turns we have<br />
experienced. During these unsteady times, it’s more important<br />
than ever to learn how to make yourself more resilient to extra<br />
stress. By following the strategies below, you can feel stronger,<br />
more focused, and better fortified to cope with life’s unexpected<br />
changes and pressures.<br />
26 • SEPTEMBER 2020
SEPTEMBER 2020 • 27
1Avoid Drugs, Alcohol,<br />
Cigarettes, and Chemicals<br />
The first step in developing stresshardiness<br />
is to avoid unnecessary<br />
substances that increase the body’s<br />
stress load. This includes drugs, alcohol,<br />
cigarettes, and even chemical additives<br />
in processed foods. More than half a<br />
century ago, the father of modern stress<br />
research, Hans Selye, MD, discovered<br />
that exposure to toxic chemicals elicited<br />
the body’s stress response and caused<br />
enlarged, overworked adrenal glands<br />
and suppression of the immune system.<br />
2Eat A Nutritious, Blood-<br />
Sugar-Balancing Diet<br />
You may be tempted to reach for sugar<br />
when you’re anxious—sugar actually<br />
does reduce psychological stress in the<br />
short term, but it causes long-term<br />
physical stress to your brain and body.<br />
Refined carbohydrates, such as sugar,<br />
sugar-sweetened beverages, and whiteflour<br />
products, rob the body of its nutrient<br />
reserves and weaken the adrenal glands,<br />
which produce our body’s main stress<br />
response hormones. This makes people<br />
feel more tired and less able to cope in<br />
the long run. High sugar intake also is<br />
linked to depression, which lowers our<br />
ability to cope with stress.<br />
A key to promoting stress-hardiness<br />
is to eat foods that are rich in nutrients<br />
and that help stabilize blood-sugar<br />
levels, including adequate amounts of<br />
unprocessed protein and fat, as well as<br />
low-starch vegetables such as broccoli,<br />
greens, asparagus, and mushrooms.<br />
A nutritious blood-sugar-balancing<br />
diet helps adrenal glands function at<br />
their best and promotes increased<br />
mental focus, better moods, and more<br />
long-term energy.<br />
Eating a diet that is rich in fresh<br />
fruits and vegetables is particularly<br />
important. Research has established<br />
that people who eat more fruits and<br />
vegetables have a reduced incidence<br />
of mental disorders, including lower<br />
rates of perceived stress, negative<br />
mood, and depression. People who eat<br />
more fruits and vegetables also have<br />
Are EMFs Causing Your Body<br />
More Stress?<br />
In our day-to-day lives, our bodies are challenged by many environmental<br />
stressors, including increasing levels of electromagnetic fields (EMFs)—some<br />
of which are unavoidable. Natural EMF sources include the Earth’s magnetic<br />
field and sunlight.<br />
But in recent decades, we have been exposed to an astounding amount<br />
of synthetic EMFs from manmade sources, such as mobile phones, WiFi<br />
and Bluetooth technologies, cell phone towers, and, increasingly, the<br />
controversial 5G network of communication bandwidths. Other EMF sources<br />
include computer screens, microwave ovens, and other technological devices<br />
that we use.<br />
Exposure to EMFs results in oxidative stress—formation of free radicals—in<br />
many tissues of the body and may also cause significant changes in blood antioxidant<br />
markers. Research also suggests that EMFs affect the nervous system. The<br />
most commonly reported symptoms related to EMF exposure include headache,<br />
fatigue, sleep disturbance, insomnia, depression, attention dysfunction, irritability,<br />
anxiety, and memory changes.<br />
Information medicine—a relatively new branch of Western medicine that<br />
describes bodily functions in terms of frequencies and oscillations—aims<br />
to restore dysfunctional cell imbalances often caused by EMF exposure in a<br />
number of ways. One is by applying biologically healthy frequencies. In this<br />
method, a cutting-edge device, often in a chip form that attaches to your<br />
cell phone, contains an encapsulated blend of minerals programmed with<br />
state-of-the-art biofeedback devices.<br />
“Just like a hard drive, this device stores thousands of beneficial frequencies<br />
that go into resonance with the electromagnetic field of the body and inform<br />
the body to make changes to counteract the synthetic electromagnetic fields<br />
we have introduced into our environment,” says David Andres, the Chief<br />
Executive Officer for Vita-chip in the United States.<br />
“When these harmful electromagnetic fields are counteracted by using the<br />
chip, your body can reduce the stress it’s been experiencing from EMFs by<br />
lowering levels of cortisol, the stress hormone, as well as balancing levels of<br />
serotonin, the mood hormone, and regulating melatonin, the sleep hormone,”<br />
says Andres. The body can then reactivate its natural healing capabilities,<br />
and people end up experiencing less stress, reduced pain, more energy, and<br />
improved sleep, according to Andres.<br />
To learn more about the Swiss-made informational bio-resonance chip,<br />
known as Vita-chip (now available in the U.S.), visit vitachipus.com.<br />
Photo: (this page and previous spread) adobestock.com<br />
28 • SEPTEMBER 2020
Nearly half of all<br />
Americans—and<br />
by some estimates<br />
up to 80 percent—<br />
don’t get enough<br />
stress-busting<br />
magnesium from<br />
their diets.<br />
a higher likelihood of optimal mental<br />
states. Green leafy vegetables, such as<br />
broccoli, spinach, and kale, are particularly<br />
rich in nutrients that are good for<br />
stress management, such as magnesium<br />
and B vitamins, including folate.<br />
3Use Nutrient Supplements<br />
and Other Natural Remedies<br />
For extra support, it’s a good idea to<br />
regularly use supplements and have<br />
other stress-relieving natural remedies<br />
on hand when you need them. While it’s<br />
not a definitive list, key stress-busting<br />
supplements, include:<br />
Daily Multiple<br />
Studies have linked stress with<br />
deficiencies in micronutrients, so a<br />
daily broad-spectrum multi with a<br />
wide range of nutrients is a great place<br />
to start boosting your mood and your<br />
body’s ability to handle stress. One<br />
study found that men who took a daily<br />
multi containing vitamins, minerals,<br />
and antioxidants showed a significant<br />
reduction in anxiety and stress, along<br />
with an improvement in alertness<br />
and general daily functioning, when<br />
compared to men taking a placebo.<br />
stress and help reduce or eliminate its<br />
adverse effects. Yet research shows<br />
that Americans struggle to get the<br />
recommended amounts of 310–420 mg<br />
per day. Nearly half of all Americans—<br />
and by some estimates up to 80 percent—<br />
don’t get enough from their diets.<br />
Most multivitamins contain less than<br />
100 mg of magnesium, so most people<br />
can benefit from taking a separate<br />
magnesium supplement. Start slowly,<br />
with doses of 150–300 mg per day.<br />
But if you exercise heavily, are under a<br />
lot of stress, or have health conditions<br />
associated with magnesium deficiency<br />
(ranging from high blood pressure to<br />
metabolic syndrome to depression),<br />
you may need considerably more.<br />
Magnesium citrate is the most<br />
commonly used form in supplements.<br />
You can take capsules, tablets, or powders<br />
(that you can mix into beverages). If you<br />
end up taking too much, the main side<br />
effect is loose stools. You can usually<br />
solve that problem by taking less of<br />
the supplement or by switching to a<br />
different form of magnesium (e.g.,<br />
magnesium glycinate).<br />
Bach Flower Rescue Remedy<br />
Rescue Remedy, which contains five<br />
Bach flower essences, provides convenient,<br />
gentle, non-habit-forming relief of<br />
occasional stress: It is the most widely<br />
distributed natural stress and sleep<br />
brand worldwide. Developed over 80<br />
years ago and trusted today by millions,<br />
Rescue Remedy is a great resource to<br />
keep in your purse or briefcase—or as<br />
part of your first aid kit—for support<br />
during unexpected or upsetting events.<br />
To help relieve feelings of stress,<br />
put 4 drops into your drink of choice or<br />
directly on your tongue. The remedy is<br />
also available as a spray and as pastilles<br />
(sugar-free lozenges).<br />
CBD<br />
CBD (cannabidiol), a naturally occurring<br />
compound in cannabis plants, is an<br />
anxiety-buster (but it doesn’t get you<br />
high). Recent studies show that CBD<br />
elevates levels of serotonin—often<br />
called the “feel-good” hormone—and<br />
diminishes anxiety. In one study in<br />
Brazil, participants who took CBD<br />
reported lower anxiety levels, and<br />
brain scans confirmed the participants’<br />
testimonials. Another study in Brazil<br />
monitored people who suffered from<br />
Social Anxiety Disorder during a public<br />
speaking test. Researchers found that<br />
participants who consumed CBD<br />
experienced “significantly reduced<br />
anxiety,” while the placebo group<br />
suffered from higher anxiety.<br />
More than half of the CBD users<br />
surveyed in a Harris Pol—some 55<br />
percent—said they use CBD to relax.<br />
Respondents said they consider it more<br />
of a wellness aid than a recreational<br />
drug. Approximately 10 percent of men<br />
said they use CBD on a regular basis<br />
compared to 4 percent of women.<br />
CBD can be taken sublingually—by<br />
letting a tincture, spray, oil, or lozenge<br />
absorb under your tongue—or you can<br />
try capsules. Some CBD formulas are<br />
specifically designed for stress relief<br />
and include either essential oils or other<br />
herbs linked to stress reduction, such<br />
as chamomile, lavender, holy basil, and<br />
Magnesium<br />
Most holistic practitioners consider<br />
this mineral the top supplement for<br />
relieving stress. In fact, it’s so good at<br />
managing anxiety and stress that it’s<br />
sometimes called a natural “chill pill.”<br />
Magnesium seems to act on many<br />
levels to improve the body’s response to<br />
Bach Rescue<br />
Remedy Drops<br />
CV Sciences PlusCBD<br />
Hemp SoftGels<br />
Gold Formula<br />
MegaFood<br />
B-UnStressed<br />
Natural Factors<br />
Stress-Relax<br />
Magnesium Citrate<br />
RidgeCrest Herbals<br />
Anxiety Free Stress<br />
Relief Complex<br />
SEPTEMBER 2020 • 29
ashwagandha. Two examples: Garden of<br />
Life Dr. Formulated CBD Stress Relief<br />
Liquid Drops and PlusCBD Sprays.<br />
4Develop The 3 C’s of<br />
Psychological Hardiness<br />
The topics covered so far—avoiding<br />
stressful substances, eating a bloodsugar-balancing<br />
diet, and using nutrient<br />
supplements and other natural<br />
remedies—are all ways to enhance<br />
the physical condition of the body. Total<br />
health depends on other factors that<br />
are mental, emotional, and spiritual in<br />
nature. Although stress from any source<br />
affects the body, it’s not enough to be<br />
physically strong. Research shows that<br />
to be truly resistant to stress, it’s also<br />
important to be psychologically hardy.<br />
We owe much of our understanding<br />
of psychological hardiness to psychologist<br />
Suzanne Kobasa, PhD, who developed<br />
the concept almost four decades ago.<br />
Although high stress was generally<br />
regarded as leading to a high risk of<br />
illness, Kobasa conducted numerous<br />
studies in the late 1970s and early 1980s<br />
that showed this wasn’t always true.<br />
Some people did succumb to the negative<br />
effects of stress with a much higher<br />
incidence of illness, but others experienced<br />
equal amounts of stress and remained<br />
quite healthy. Kobasa found that those<br />
who avoided illness had a different way<br />
of dealing with stressful events than<br />
the subjects in her studies who became<br />
sick. She identified the following three<br />
characteristics—what she called the<br />
“three Cs” of psychological hardiness—<br />
that kept people well even when they<br />
were under great stress. They are:<br />
Commitment—People with hardy<br />
personalities have a deep commitment<br />
to their work and personal relationships,<br />
which they say gives them “meaning,<br />
direction, and excitement.” Such<br />
involvement supports them in solving their<br />
problems without letting stress disrupt<br />
their goals—and they have dedication to<br />
a task and the belief that is achievable.<br />
Control—They feel they can control<br />
problems either through their actions<br />
or through their attitude toward those<br />
events. They recognize what is beyond<br />
their control, and they don’t waste effort<br />
and angst trying to control those things.<br />
Challenge—They see stress or change<br />
as an inevitable part of life and more of<br />
a challenge or opportunity for growth<br />
than a threat. They aren’t frightened of<br />
change, but are willing to work through<br />
difficult circumstances and even look<br />
forward to the chance to think creatively<br />
to solve problems.<br />
In study after study, Kobasa found<br />
that individuals who possessed the<br />
three personality characteristics of<br />
commitment, control, and challenge<br />
remained in good health even when<br />
exposed to high levels of stress. In one<br />
study that tracked the health of 259<br />
executives over five years, Kobasa found<br />
that managers who possessed high<br />
levels of the “three Cs” had half the<br />
incidence of illness of those who didn’t.<br />
In the end, keep reminding yourself<br />
that stress hardiness isn’t the avoidance<br />
of stress. It’s a positive response<br />
to stress and the ability to minimize<br />
its negative effects. Just as germs don’t<br />
always make us sick if we have strong<br />
immune systems, stress is far less likely<br />
to make us ill if we learn the secrets of<br />
how to make ourselves stress-hardy.<br />
Photo: adobestock.com<br />
30 • SEPTEMBER 2020
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— BACK TO —<br />
SCHOOL<br />
ONLINE<br />
TIPS, TRICKS, AND ESSENTIAL<br />
SUPPLEMENTS TO SUPPORT<br />
YOUNG SCHOLARS.<br />
BY LISA TURNER<br />
32 • SEPTEMBER 2020
As Covid-19 restrictions<br />
impact school openings<br />
in the fall, back-t0-<br />
school may look really<br />
different for your family this<br />
year. On the one hand, taking a<br />
break from rushed breakfasts,<br />
chauffeuring kids to extracurricular<br />
activities, the monotony<br />
of packing lunches, and the<br />
endless parade of germs kids<br />
bring home doesn’t sound all<br />
that terrible. But online education<br />
presents its own unique challenges.<br />
Here’s a round-up of essential<br />
tips, tricks, and must-have<br />
supplements to keep kids happy<br />
and healthy in this brave new<br />
world of learning.<br />
Promote focus and attention.<br />
It’s harder for some kids to focus<br />
without the structure of a classroom<br />
setting. First, make it clear that this is<br />
not a vacation, but simply a different<br />
way of going to school. Emphasize<br />
structure with a daily schedule built<br />
around online school hours, and create<br />
a dedicated space—ideally, one that’s<br />
used just for school and homework in<br />
a location that minimizes distractions.<br />
If space is limited, get creative about<br />
underused areas such as hallways or<br />
landings. And let kids customize their<br />
own spaces. If they’re sharing a space<br />
with siblings, create mini-cubicles with<br />
cardboard partitions around tables or<br />
desks. Stock up on supplies such as<br />
pens and pencils, erasers, staplers, and<br />
writing paper, and make it comfortable,<br />
with desks and chairs that support<br />
posture. For extra support, consider<br />
omega-3 fats, choline, phosphatidylserine,<br />
and other supplements that promote<br />
focus and attention.<br />
Back-to-school<br />
essentials: Nordic<br />
Naturals Omega<br />
Focus Jr.; MRM<br />
Kids Attention!;<br />
Carlson Kid’s<br />
Chewable DHA.<br />
SEPTEMBER 2020 • 33
Keep eyes healthy. Excessive<br />
screen time can impact eyes, leading<br />
to vision-related problems known as<br />
computer vision syndrome or digital eye<br />
strain. The most common symptoms<br />
include eye strain, blurred vision,<br />
dry eyes, headaches, and/or neck or<br />
shoulder pain. While most of these<br />
symptoms are temporary, some people<br />
may experience continued blurred<br />
distance vision and other issues even<br />
after shutting off the screen.<br />
To keep kids’ eyes healthy, reduce<br />
overhead lighting to minimize screen<br />
glare and increase the font size to make<br />
content easier to read. Be sure eyes are<br />
an arm’s length away from the screen,<br />
and take breaks. For every 20 minutes<br />
of screen time, look away for 20<br />
seconds and focus on an object 20 feet<br />
away. Minimize screen time however<br />
you can: print documents instead of<br />
reading them online, and if possible,<br />
get textbooks and printed materials<br />
from your child’s school. And keep<br />
eyes healthy with drops and visionsupportive<br />
supplements. Lubricant<br />
eye drops, especially, can relieve<br />
symptoms of dryness and irritation.<br />
Back-to-school essentials:<br />
ChildLife Healthy<br />
Vision SoftMelts;<br />
Similasan<br />
Computer Eye<br />
Relief homeopathic<br />
drops; Boiron<br />
Optique-1 drops.<br />
Support sleep.<br />
Extra screen time can disrupt sleep<br />
patterns. Computers, e-readers,<br />
tablets, and cell phones emit blue light,<br />
a short-wavelength light that impacts<br />
levels of sleep-inducing melatonin. LED<br />
lights and fluorescent bulbs can have<br />
the same effect. Exposure to blue light<br />
in the evening increases the amount of<br />
time it takes to fall asleep and decreases<br />
restorative REM sleep. It’s an even<br />
bigger problem for teens, whose<br />
circadian rhythms are already naturally<br />
shifting. Erratic schedules, lack of<br />
routine, and stress can further impact<br />
the body’s natural sleep cycle.<br />
To support sound sleep, make sure<br />
kids turn screens off at least an hour<br />
before bed and shift to a slower, more<br />
relaxed pace. Stick to regular school<br />
week and weekend sleep schedules,<br />
with the same wake-up time and<br />
bedtimes they’d follow if they were<br />
going to school. If kids still struggle<br />
with sleep, try safe-for-kids supplements<br />
such as chamomile, lemon balm,<br />
passionflower, and magnesium.<br />
Back-to-school<br />
essentials:<br />
Nature’s Plus<br />
Animal Parade<br />
MAG Kidz<br />
magnesium powder;<br />
WishGarden Herbal<br />
Remedies Sleepy<br />
Nights for Kids; Genexa Children’s<br />
Sleepology chewable tablets.<br />
Photo: (this page and previous spread) adobestock.com<br />
34 • SEPTEMBER 2020
Photo: (top right) adobestock.com<br />
Boost mood. An unfamiliar<br />
routine and isolation from friends can<br />
leave kids feeling lonely, moody, and<br />
depressed—especially teens, for whom<br />
peer support is essential. In one survey<br />
by the American Civil Liberties Union<br />
of Southern California, more than half<br />
of respondents said they were in need<br />
of mental health support since school<br />
closures began in mid-March. Students<br />
also rated their mental health on a<br />
scale of 1 to 10, and 23 percent rated<br />
their mental health a 3 or lower—more<br />
than triple the number of respondents<br />
who rated their mental health that low<br />
before the pandemic began.<br />
To support your kid’s mood and mental<br />
health, keep the lines of communication<br />
open. Have frank, age-appropriate<br />
conversations around Covid-19 and how<br />
your children may be feeling. Maintain<br />
your daily routine as much as possible:<br />
get dressed and have breakfast with the<br />
family at your usual time, have dinner<br />
together, and emphasize after-dinner<br />
activities such as playing games or going<br />
for a walk together. Minimize TV and<br />
video games to give your kids a break<br />
from screens, and encourage teens to<br />
keep in touch with friends via phone<br />
calls instead of social media. Also try<br />
omega-3, vitamin D3, and probiotic<br />
supplements to boost mood.<br />
Back-to-school<br />
essentials: Doctor’s<br />
Best Vitamin D3<br />
Kids Gummies;<br />
Kyolic Kyo-<br />
Dophilus Kids<br />
Probiotic; Country<br />
Life Omega 3 Mood.<br />
Reduce stress. Worries about<br />
Covid-19, economic concerns from<br />
parents losing jobs, and ongoing<br />
uncertainty can impact kids, especially<br />
high school juniors and seniors who may<br />
be wondering what their college years<br />
will look like. And frustrations with<br />
online learning—unfamiliar platforms,<br />
issues with technology, household<br />
distractions, and fears about falling behind<br />
academically—only add to anxiety.<br />
To mitigate stress, talk openly with<br />
kids about their fears and come up with<br />
action plans to address what you can.<br />
Make online learning less stressful by<br />
upgrading your internet service, giving<br />
each kid a dedicated computer or laptop<br />
if possible, keeping pets quiet during<br />
school hours, and making sure all family<br />
members are respectful of learning<br />
time. Encourage kids to exercise and<br />
practice deep breathing. Even a simple<br />
two-minute belly breathing practice<br />
can soothe emotions and calm anxiety.<br />
Stress-soothing supplements such as<br />
L-theanine, chamomile, passionflower,<br />
and B vitamins can offer extra support.<br />
Back-to-school essentials:<br />
KAL Children’s<br />
Relax-A-Saurus<br />
L-Theanine Blend;<br />
Good Day Chocolate<br />
Calm for Kids;<br />
MegaFoods Kids B<br />
Complex.<br />
Focus on physical health.<br />
During a normal school day, kids get<br />
plenty of movement from after-school<br />
sports, physical education, and even<br />
transitioning between classes and<br />
activities. But online learning means<br />
kids are more sedentary, impacting<br />
mood, sleep, and concentration. Plus,<br />
being at home all day means more<br />
opportunity for mindless snacking.<br />
Encourage kids to make movement<br />
a priority because being physically active<br />
enhances brain health and cognition,<br />
increases concentration and attention,<br />
and improves mood. Set alarms for<br />
breaks between online classes, and<br />
encourage kids to step away from their<br />
study space and get moving, ideally,<br />
outside. Try a walk in the park, an<br />
afternoon bike ride, rollerblading, or a<br />
jog around the block. Even dancing or<br />
doing jumping jacks in the back yard can<br />
improve mood and focus. And keep your<br />
kitchen stocked with healthy munchies<br />
such as hummus, yogurt, almond butter,<br />
cheese, guacamole, fresh fruit, and plenty<br />
of good-for-you packaged snacks.<br />
Back-to-school essentials: Bearitos<br />
Baked Veggie Puffs;<br />
Biena Baked Chickpea<br />
Puffs; Bitsy’s<br />
Smart Crackers;<br />
RX Kids bars;<br />
KIND Kids Chewy<br />
Granola Bars.<br />
SEPTEMBER 2020 • 35
How<br />
to Eat<br />
after a<br />
Heart<br />
Attack<br />
36 • SEPTEMBER 2020
A HEART ATTACK<br />
IS A FRIGHTENING,<br />
TRAUMATIC EVENT,<br />
BUT THE RIGHT<br />
DIET CAN IMPROVE<br />
RECOVERY,<br />
PROTECT THE<br />
HEART AGAINST<br />
FURTHER DAMAGE,<br />
AND ENHANCE ITS<br />
FUNCTION.<br />
BY VERA TWEED<br />
Nearly one in four people who have a<br />
heart attack go on to have a second one,<br />
but the right foods can significantly<br />
improve the odds of a long and healthy<br />
life. More than 20 years ago, the Lyon Diet Heart<br />
Study broke new ground by testing the effects of<br />
two diets in a group of 605 men and women who<br />
had suffered a heart attack. During a period of<br />
nearly four years, it found that compared to the<br />
usual recommended low-fat diet, a Mediterranean<br />
diet reduced second heart attacks, strokes,<br />
hospitalizations, and deaths by 73 percent.<br />
This study was unique in that it looked at people<br />
after a heart attack. Many other studies have<br />
found that the Mediterranean diet is effective<br />
in preventing heart disease.<br />
With nearly a thousand patients in his<br />
practice, Steven Masley, MD, has found that<br />
a modified version of the Mediterranean diet—<br />
incorporating additional research on food<br />
and heart function—has restored circulation,<br />
blocked further growth of plaque, and even<br />
reversed heart disease.<br />
SEPTEMBER 2020 • 37
The Ideal Diet<br />
“The ideal diet is a combo of Mediterranean<br />
and low-glycemic load—cut out the bread<br />
and the rice and the pasta and the sugar to<br />
get a full benefit from the Mediterranean<br />
diet,” says Masley. “Glycemic” refers to<br />
how much different foods raise blood<br />
sugar—starchy and sugary foods that<br />
produce a bigger rise are high-glycemic.<br />
One study tracked more than 20,000<br />
people in Greece who ate a Mediterranean<br />
diet for 10 years. It found that those who<br />
ate the least starchy and sugary foods were<br />
40 percent less likely to develop heart disease<br />
and 50 percent less likely to die from it.<br />
“Cholesterol is really not the number<br />
one cause for heart attack, stroke, and<br />
cardiac death,” says Masley. “Blood<br />
sugar levels are the strongest predictors.”<br />
What Is the Mediterranean<br />
Diet, Really?<br />
Though highly touted by proponents<br />
of healthful eating, the Mediterranean<br />
diet is widely misunderstood as being<br />
based on platefuls of pasta. Having<br />
spent much time in Mediterranean<br />
regions and even working as a chef in<br />
France, Masley is quick to point out<br />
that pasta and other grains play a very<br />
small role in the traditional diets of<br />
the region.<br />
Where we might eat a big plateful<br />
of pasta, a true Mediterranean serving<br />
would be one-fourth to one-sixth the<br />
amount, eaten on a small plate before<br />
a main dish of vegetables and protein.<br />
Pizza would be one thin-crust slice with<br />
a little cheese and sauce, eaten once or<br />
twice a month as an appetizer.<br />
In addition, Mediterranean natives<br />
burn more carb-rich foods because they<br />
traditionally walk much more than we do.<br />
If you don’t get at least 7 hours of physical<br />
activity per week—formal exercise and/<br />
What to Eat<br />
The Mediterranean diet consists of fresh food, locally grown and in-season as much as possible, prepared from scratch.<br />
Here are some of Masley’s basic recommendations:<br />
*<br />
*<br />
*<br />
*<br />
*<br />
*<br />
If you don’t usually eat breakfast,<br />
you don’t have to. But if you find<br />
yourself snacking mid-morning,<br />
try a Steven’s Breakfast Shake<br />
(recipe available at drmasley.com)<br />
and wait until lunch to eat.<br />
Make lunch your biggest meal<br />
of the day.<br />
Eat fish and seafood three to five<br />
times a week—less often will not<br />
produce the full benefits.<br />
Eat at least 2 cups of leafy greens<br />
daily plus a variety of other brightly<br />
colored vegetables. Different<br />
pigments stem from<br />
different nutrients, so<br />
a rainbow provides the<br />
best nourishment.<br />
Eat beans daily. Canned<br />
beans are fine, but steer<br />
clear of canned baked<br />
beans, which can<br />
contain 3 teaspoons<br />
(12 grams) of sugar in<br />
a half-cup serving.<br />
Avoid snacking,<br />
especially after dinner.<br />
If you really need a<br />
snack during the day,<br />
have a handful of nuts.<br />
*<br />
*<br />
*<br />
*<br />
If you drink coffee, have no more<br />
than 2–3 cups in the early part of<br />
the day.<br />
Drink mostly water. If you like wine,<br />
have a glass with a meal.<br />
Use extra virgin olive oil for salad<br />
dressings and to cook at low heat.<br />
For medium- or high-heat cooking,<br />
use almond or avocado oil.<br />
If you like yogurt, choose plain<br />
yogurt and add berries or the zest<br />
of an orange or lemon. Flavored<br />
yogurt contains as much sugar<br />
as cake.<br />
SAMPLE MEALS<br />
BREAKFAST:<br />
An omelet with<br />
vegetables or<br />
steel cut oats<br />
with some fruit.<br />
LUNCH:<br />
A salad with<br />
extra virgin olive<br />
oil and vinegar,<br />
vegetable soup, or<br />
grilled or steamed<br />
vegetables with<br />
a protein such as<br />
seafood, chicken,<br />
or beans.<br />
DINNER:<br />
A different protein<br />
than lunch and<br />
double the amount<br />
of vegetables you<br />
might normally<br />
eat. Experiment<br />
with different<br />
recipes such as the<br />
Ratatouille with<br />
Cannellini Beans.<br />
DESSERT:<br />
One piece of fruit<br />
and perhaps a<br />
piece (about 1<br />
ounce) of dark<br />
chocolate with<br />
70 percent cacao.<br />
Photos: (this page and previous spread) adobestock.com<br />
38 • SEPTEMBER 2020
or work-related movement—Masley<br />
recommends limiting starchy carbs.<br />
The key ingredients that deliver<br />
benefits in the Mediterranean diet, he<br />
says, are plenty of vegetables, including<br />
leafy greens and a rainbow of brightly<br />
colored veggies; beans for protein and<br />
fiber; fish and seafood for healthy fat<br />
and protein; some poultry for protein;<br />
olive oil; nuts; and a variety of herbs.<br />
Photo: adobestock.com<br />
The Mediterranean<br />
Lifestyle<br />
Mediterranean folk traditionally take<br />
breaks from whatever they do all day to<br />
enjoy meals with others, savoring flavors<br />
and conversation. Even a simple, everyday<br />
meal is cause to pause whatever else is<br />
going on in life. Plus, they don’t snack.<br />
They don’t eat while working or doing<br />
other things. They often go for walks<br />
before or after dinner. And they enjoy<br />
their food rather than eating mindlessly.<br />
This view of food, along with fresh<br />
ingredients, lays the foundation for the<br />
benefits of the Mediterranean diet.<br />
Where’s the Beef?<br />
While Masley doesn’t insist on giving<br />
up red meat completely, he recommends<br />
eating it only a few times per month,<br />
even if it’s grassfed or organic. The<br />
reason is a metabolite called TMAO<br />
(trimethylamine-N-oxide.)<br />
When we eat red meat, bacteria<br />
in our guts produce TMAO, which is<br />
now being recognized as a harmful<br />
substance. Researchers who analyzed<br />
clinical trials with more than 10,000<br />
people found that among people who<br />
have heart disease, elevated levels of<br />
TMAO from consistently eating red<br />
meat increased risk for heart attacks<br />
by 62 percent. Occasionally eating meat<br />
doesn’t pose the same risks, but processed<br />
meats, such as sliced cold cuts, are not<br />
recommended at all.<br />
Following this type of Mediterranean<br />
diet reduces plaque and enhances<br />
circulation to the heart. “If you can<br />
change circulation,” says Masley, “you<br />
can really rejuvenate people and give<br />
them their lives back.”<br />
Ratatouille with Cannellini Beans<br />
Serves 4<br />
This fragrant and delicious recipe comes from the South of France—and lucky for all of us,<br />
it’s packed with nutrients. Ratatouille can be served hot or cold, and usually tastes better when<br />
served the next day. With the beans included, it makes a whole meal, or you can skip the beans<br />
and serve this as a side dish. For more recipes from Dr. Masley, visit drmasley.com/recipes.<br />
1 medium Italian eggplant, ends trimmed and cut into 1-inch cubes<br />
¼ cup extra-virgin olive oil, divided<br />
1 medium sweet onion, finely chopped<br />
½ tsp. sea salt<br />
¼ tsp. ground black pepper<br />
1 tsp. fines herbes (or Italian herb seasoning)<br />
3 small zucchini, cut into ½-inch cubes (about 2½ cups)<br />
2 small yellow squash, cut into ½-inch cubes (about 2 cups)<br />
2 Tbs. dry red wine<br />
3 fresh medium tomatoes, chopped (about 2½ cups)<br />
4 medium garlic cloves, minced<br />
1 Tbs. finely chopped Italian flat-leaf parsley<br />
1 tsp. minced fresh rosemary<br />
1 Tbs. finely chopped fresh basil<br />
1 (15-oz.) can cannellini beans, rinsed and drained<br />
pinch of paprika or cayenne<br />
1. Heat large sauté pan over medium-high heat. Add eggplant and 2 Tbs. water. Cook 2–3 minutes,<br />
stirring occasionally. When water has evaporated, reduce heat to medium, and add 2 Tbs. olive oil.<br />
Sauté another 2–3 minutes, until eggplant is tender.<br />
2. Meanwhile, heat large saucepan over medium heat. Add remaining olive oil, onion, salt,<br />
black pepper, and fines herbes. Sauté 2–3 minutes, until the onion is soft and translucent.<br />
Add zucchini, yellow squash, eggplant, and wine, and stir to combine. Cover, and cook,<br />
stirring occasionally, 3–4 minutes, until vegetables soften.<br />
3. Reduce heat to low, and add tomatoes, garlic, and fresh herbs. Add beans, cover, and simmer<br />
10 minutes, until squash softens and flavors blend. Taste, and adjust seasoning as desired.<br />
Per serving: 330 cal; 11g prot; 14g total fat (2g sat fat); 41g carb; 0mg chol; 480mg sod; 15g fiber; 15g sugar<br />
SEPTEMBER 2020 • 39
40 • SEPTEMBER 2020 ASK THE NUTRITIONIST *<br />
answers to your food questions<br />
6 Must-Know Benefits of<br />
Eating Seasonally<br />
Incorporating more in-season foods into your diet<br />
promises a cornucopia of benefits.<br />
BY MELISSA DIANE SMITH<br />
QIs there any reason I should<br />
change what I eat based on<br />
the season of the year?<br />
Yes. Our convenience-driven modern<br />
food system includes imported foods<br />
flown into the United States from all<br />
around the world, and we can obtain<br />
most of what we want anytime we<br />
want it—strawberries in winter,<br />
asparagus in fall, and apples almost<br />
all year round. It’s easy to think that<br />
seasons don’t matter.<br />
But keep in mind that the industrialization<br />
of our food supply, which led<br />
to this variety of non-seasonal foods at<br />
our fingertips, only occurred a short<br />
time ago—within the last 50–100<br />
years. Before then, when people were<br />
involved in the harvesting, collecting,<br />
and preparation of their own food, they<br />
ate seasonally. There are numerous<br />
reasons to return our eating habits to<br />
follow the cycles of nature as much as<br />
possible. Here are six of the best:<br />
Richer flavor<br />
Most of us know how much<br />
more delectable fresh-off-the-farm<br />
fruits and vegetables are compared<br />
to their mass-produced, stale<br />
counterparts. The latter are bred<br />
to favor uniform ripening and shelf<br />
life over flavor, and are often treated<br />
with ripening agents such as gases,<br />
chemicals, and heat processes.<br />
Produce that is picked in season when<br />
it’s fully ripened tastes better and<br />
fresher and is typically juicer than<br />
artificially ripened foods that are<br />
grown out of season.<br />
Higher in nutrients<br />
Foods that are grown and<br />
consumed during proper seasons are<br />
more nutritionally dense than their<br />
out-of-season counterparts. Consider<br />
that out-of-season produce is forced<br />
to unnatural ripeness, skips nutrientbuilding<br />
seasonality, and sometimes<br />
can spend as much as five days losing<br />
nutrients in transit to supermarkets.<br />
Photo: adobestock.com
In a study monitoring the vitamin C<br />
content of broccoli, researchers found<br />
that broccoli grown during its peak<br />
season in the fall had almost double<br />
the amount of vitamin C compared to<br />
broccoli grown in the spring.<br />
Lower cost<br />
You may not realize it, but buying<br />
seasonal produce is easier on your<br />
wallet. When a fruit or vegetable is in<br />
season, it’s abundant and, not surprisingly,<br />
available at a lower price. Simple supply<br />
and demand. If you’re buying produce<br />
that’s out of season, it’s not as available,<br />
and the price you pay has a built-in<br />
surcharge. In fact, buying in-season<br />
produce is so much cheaper that it’s<br />
actually one of the top ways to save<br />
money when buying healthy food. And<br />
if you take advantage of weekly specials,<br />
you can enjoy even more savings.<br />
More environmentally friendly<br />
It’s far more beneficial for the<br />
environment to buy produce that is<br />
both seasonal and local. Buying local<br />
means buying foods that have undergone<br />
less travel, processing, and packaging.<br />
Most of us don’t know that on average,<br />
fruits and vegetables travel 1,300–2,000<br />
miles to get from farms to stores in our<br />
area. This has a negative impact on our<br />
environment: the ships, planes, and<br />
trucks used to transport food use a lot<br />
of fuel, which pollutes our water, air,<br />
and land.<br />
Ready to Eat for Autumn?<br />
Sometime during the month of September, the winds of change usually<br />
shift from the warm breezes of late summer to autumn’s chill. When the<br />
weather changes, it’s a good idea to move away from light summer foods<br />
toward heartier fall fare, and it’s the perfect time to harmonize our eating<br />
habits with what’s seasonally available.<br />
Though where we live makes a difference as to what’s available each<br />
season, generally speaking, the fruits and vegetables that are at the<br />
peak in September and October in most parts of the United States are:<br />
* Apples * Cranberries<br />
* Beets * Pears<br />
* Bell peppers * Pumpkin<br />
* Broccoli * Root vegetables,<br />
* Carrots including<br />
turnips,<br />
rutabagas,<br />
parsnips, sweet<br />
potatoes<br />
and yams<br />
Nuts are another iconic food of autumn. That’s appropriate because fall<br />
is when nuts are their freshest. The harvest season for almonds, hazelnuts,<br />
pecans, and pistachios usually occurs from September through November,<br />
and chestnuts and walnuts are harvested slightly later.<br />
There actually are peak seasons for seafood, poultry, and meat, too.<br />
Although regional differences may determine the options that are available,<br />
seafood that tends to be best in the autumn includes scallops, Pacific halibut,<br />
petrale sole, and red grouper.<br />
Turkey also is at its peak in the fall, as opposed to chicken, whose peak season<br />
is in spring to early summer. (We’ve all heard the term “spring chicken.”)<br />
Although pork and beef are available year-round, both are more at their<br />
peak and typically less expensive in autumn and early winter than earlier in<br />
the year.<br />
To really take advantage of autumn’s bounty, create fall-inspired dishes<br />
made with combinations of in-season foods. Examples include: Apple,<br />
Sage, and Turkey or Pork Meatloaf; Pan-Sautéed Petrale Sole in Butter with<br />
Broccoli and Carrots; Pumpkin Pecan Muffins; and Salad with Sliced Pear,<br />
Dried Cranberries, and Hazelnuts.<br />
*<br />
Winter squash,<br />
such as butternut<br />
squash<br />
and spaghetti<br />
squash<br />
Harmonious with the<br />
wisdom of nature<br />
Many holistic practitioners believe that<br />
nature has an innate wisdom when it<br />
comes to seasonal foods. The foods of<br />
winter, for instance, tend to be heavier<br />
and denser, which helps fortify us<br />
against colder, harsher weather. After a<br />
long winter—during which many of us<br />
put on extra weight—nature provides<br />
spring vegetables, such as artichokes<br />
and asparagus, which help support<br />
detoxification. During the hot days of<br />
summer, hydrating vegetables and<br />
fruits such as cucumber, watermelon,<br />
and peaches, are readily available. And<br />
many fall foods are rich in beta-carotene,<br />
which is converted to vitamin A and<br />
helps protect against colds and flu.<br />
Diet broadening<br />
Seeking out and trying new fruits<br />
and vegetables that are in season is a<br />
great way to vary your diet and try<br />
different types of produce. It prevents<br />
you from consuming the same produce<br />
over and over again and opens up<br />
whole new worlds of foods! A key to<br />
a health-promoting diet is eating a<br />
wide range of fresh fruits and vegetables<br />
that are rich in different nutrients.<br />
Eating seasonally expands this way<br />
of eating and keeps it more interesting<br />
and engaging.<br />
Finally, don’t think eating seasonally<br />
has to be a 100 percent commitment. If<br />
you like some fruits and vegetables that<br />
are available year-round, go ahead and<br />
have them. Start small adding seasonal<br />
items to your diet, and continue to add<br />
more as you can. And know that with<br />
each seasonal item you choose, you are<br />
improving your nutrient intake, saving<br />
money, and making a better choice for<br />
the environment.<br />
SEPTEMBER 2020 • 41
EATING 4 HEALTH *<br />
You’ve heard a lot about amino acids<br />
and how important they are for building<br />
muscle. But these building blocks of<br />
protein are responsible for many other<br />
critical systems and functions in the<br />
body, including neurotransmitter and<br />
hormone production, immune health,<br />
nervous system function, tissue repair,<br />
digestion, and reproduction.<br />
When you eat foods that are high<br />
in protein, the body breaks them down<br />
into amino acids. Your body needs<br />
20 different amino acids, which are<br />
categorized as essential, conditionally<br />
essential, or non-essential:<br />
Essential amino acids are considered<br />
“essential” because your body can’t<br />
make them—you have to get them<br />
from your diet. There are nine of them:<br />
histidine, isoleucine, leucine, lysine,<br />
methionine, phenylalanine, threonine,<br />
tryptophan, and valine.<br />
Non-essential amino acids are<br />
synthesized by the body, even if they’re<br />
not consumed in the diet. The eleven<br />
non-essential amino acids are alanine,<br />
arginine, asparagine, aspartic acid,<br />
cysteine, glutamic acid, glutamine,<br />
glycine, proline, serine, and tyrosine.<br />
Conditionally essential amino acids,<br />
also called “conditional amino acids,”<br />
include some non-essential amino acids<br />
whose synthesis may be limited under<br />
certain conditions, including serious<br />
illness, injury, surgery, or extreme<br />
trauma or stress. For instance, tyrosine<br />
is considered an essential amino acid<br />
for people with phenylketonuria (PKU),<br />
a condition in which the body can’t<br />
synthesize tyrosine. Other conditional<br />
amino acids include arginine, cysteine,<br />
glutamine, glycine, proline, and serine.<br />
42 • SEPTEMBER 2020<br />
foods & meals that heal<br />
Amino Acids<br />
What they are and where to find them.<br />
BY LISA TURNER<br />
You’ll find amino acids<br />
in a variety of foods, but<br />
there’s a catch: meat,<br />
fish, dairy, eggs,<br />
and other animal<br />
foods contain all<br />
nine essential<br />
amino acids and are<br />
considered complete<br />
proteins. Some plant<br />
foods—including soy and<br />
quinoa—contain all nine essential<br />
amino acids, but there’s some debate<br />
over whether they contain adequate<br />
quantities to be considered complete<br />
proteins. Beans, grains, and nuts are<br />
also rich in certain amino acids, but<br />
are low or lacking in others—called the<br />
limiting amino acid. For example, beans<br />
are low in tryptophan and methionine,<br />
and grains, nuts, and seeds lack lysine.<br />
If you eat a variety of plant-based<br />
proteins, it’s easy enough to compensate<br />
for limiting amino acids and get all nine<br />
essentials—and you don’t have to eat<br />
them all at the same meal. Here’s a guide<br />
to the best food sources of amino acids,<br />
and ways to add them to your diet.<br />
1<br />
Tofu contains all nine essential<br />
amino acids, as well as calcium,<br />
iron, and other nutrients. Edamame<br />
and tempeh are other good sources of<br />
protein and amino acids. Look for tofu<br />
made with calcium sulfate for the highest<br />
calcium content.<br />
Recipe Tips: Sauté tofu cubes with<br />
garlic, red pepper strips, and scallions,<br />
then toss with cooked rice noodles and<br />
sesame seeds; crumble tofu and simmer<br />
in tomato sauce with onions, garlic,<br />
and paprika, and serve over rice; toss<br />
edamame with quinoa, shredded red<br />
cabbage, carrots, red onions, and cilantro,<br />
and dress with a sesame oil vinaigrette.<br />
2Eggs are high in all nine essential<br />
amino acids, as well as other<br />
nutrients such as choline, lutein,<br />
and zeaxanthin. Look for pastured or<br />
true free-range eggs from chickens<br />
allowed to roam freely outdoors and<br />
graze on grass, seeds, and insects—<br />
some studies suggest they’re higher in<br />
omega-3s and significantly higher in<br />
vitamin D.<br />
Recipe Tips: Serve soft-poached eggs<br />
over sautéed escarole and radicchio,<br />
and top with grated Asiago cheese; halve<br />
boiled eggs and mash the yolks with<br />
avocado, shallots, and green Tabasco<br />
sauce for spicy deviled eggs; whisk eggs<br />
with almond flour, cheddar cheese, and<br />
minced chives, and cook in a waffle iron.<br />
3Grass-fed beef is a complete<br />
protein that has a superior<br />
nutritional profile as compared<br />
to grain-fed beef, with less total fat and<br />
saturated fat, and higher levels of omega-3<br />
fats, vitamin E, and other antioxidants.<br />
Recipe Tips: Sauté thin strips of beef<br />
with broccoli, mushrooms, ginger, garlic,<br />
tamari, and sesame seeds; cook ground<br />
beef with crushed tomatoes, olives, capers,<br />
garlic, anchovies, and red pepper flakes<br />
Photo: adobestock.com
make it!<br />
for a spicy puttanesca sauce; simmer<br />
lean beef with barbecue sauce in a slow<br />
cooker, then shred and serve on slider<br />
buns with coleslaw and pickles.<br />
4Buckwheat, in spite of the<br />
name, is gluten-free. Technically<br />
not a cereal grain, it comes from<br />
a plant related to sorrel and rhubarb.<br />
It’s high in most essential amino acids<br />
and is also rich in polyphenols, fiber,<br />
magnesium, and other nutrients.<br />
Recipe Tips: Toss buckwheat with<br />
shredded Brussels sprouts, hemp seeds,<br />
cherry tomatoes, and chickpeas, and<br />
dress with an olive oil vinaigrette; top<br />
buckwheat with yogurt, frozen blackberries,<br />
and chia seeds for an easy<br />
breakfast bowl; toss buckwheat with<br />
roasted golden beets, arugula, red<br />
onions, and olive oil.<br />
Corn and Quinoa Chowder<br />
Serves 6<br />
We used organic red quinoa, which<br />
is available in most natural foods<br />
markets, but the flavor’s just as good<br />
with white quinoa.<br />
¾ cup red or white quinoa,<br />
rinsed and drained<br />
1 tsp. cumin seeds<br />
1 ½ Tbs. olive oil<br />
2 ½ cups fresh or frozen corn kernels<br />
1 large red potato, diced (about 1 cup)<br />
4 small shallots, chopped (about ¼ cup)<br />
4 cups low-sodium vegetable broth<br />
2 cups plain soymilk<br />
1 large red bell pepper, diced<br />
3 Tbs. chopped cilantro, plus a few<br />
sprigs for garnish<br />
1. Toast quinoa and cumin seeds in pot<br />
over medium-high heat, 3 to 4 minutes,<br />
or until golden and fragrant, stirring<br />
constantly. Transfer to bowl.<br />
2. Heat oil in pot; add corn, potato and<br />
shallots. Sauté 5 minutes, or until shallots<br />
are translucent. Add broth and soymilk,<br />
and bring to a boil. Stir in quinoa mixture.<br />
Reduce heat to medium-low, cover and<br />
simmer 10 minutes. Stir in bell pepper,<br />
cover and simmer 5 minutes, or until<br />
quinoa and vegetables are tender.<br />
3. Remove from heat; stir in chopped<br />
cilantro. Season to taste with salt and<br />
pepper. Ladle into soup bowls, and<br />
garnish with cilantro sprigs and lime<br />
wedges, if desired.<br />
Per serving: 253 cal; 8g prot; 7g total fat (0g sat<br />
fat); 44g carb; 0mg chol; 378mg sod; 5g fiber;<br />
1g sugar<br />
5Pistachios are not actually<br />
nuts; they’re the seeds of fruit<br />
from the pistachio tree that have a<br />
well-rounded content of essential amino<br />
acids. They’re also rich in potassium and<br />
monounsaturated fats, as well as lutein<br />
and zeaxanthin. Combine them with beans<br />
or grains to form a complete protein.<br />
Recipe Tips: Add toasted pistachios,<br />
minced dried apricots, cardamom, and<br />
cumin to brown rice for a Middle Eastern<br />
side; grind pistachios into a meal and<br />
use as a coating for grilled chicken or<br />
fish; combine pistachio butter with<br />
apple cider vinegar and honey for a<br />
creamy, protein-rich salad dressing.<br />
Photo: adobestock.com<br />
6Cottage cheese, like other<br />
forms of dairy, contains all nine<br />
essential amino acids, as well as<br />
calcium, selenium, vitamin B 12<br />
, and<br />
other B vitamins. Look for organic<br />
varieties, or try probiotic-rich cultured<br />
cottage cheese.<br />
Recipe Tips: Mix cottage cheese with<br />
chia seeds, frozen berries, and oats for<br />
a breakfast bowl; mash cottage cheese<br />
with avocado and spread on toast;<br />
add it to sautéed garlic, onions, frozen<br />
spinach, and curry powder for a quick<br />
palak paneer.<br />
7Quinoa is rich in protein and<br />
contains all nine essential amino<br />
acids. It’s used as a grain, but<br />
is actually a seed from a plant that’s<br />
related to spinach and chard, so it’s<br />
naturally gluten-free. Quinoa is also a<br />
great source of fiber, potassium, iron,<br />
and other key nutrients.<br />
Recipe Tips: Grind quinoa into<br />
flour and use as a pancake base with<br />
blueberries, vanilla, and honey; mix<br />
quinoa with lentils, ground pumpkin<br />
seeds, mushrooms, and onion, form<br />
into burgers and grill; toss quinoa<br />
with cherry tomatoes, shallots, basil,<br />
feta cheese, and olive oil.<br />
8Hemp seeds are rich in<br />
protein and amino acids, as<br />
well as magnesium, zinc, iron,<br />
B vitamins, and omega-3s. Combine<br />
them with beans for a complete protein.<br />
Recipe Tips: Toss hemp seeds with<br />
black beans, corn, red peppers, cilantro,<br />
and honey-lime vinaigrette; top oatmeal<br />
with raspberries, hemp seeds, and<br />
honey; sauté chard, red lentils, and<br />
garlic, and top with hemp seeds.<br />
SEPTEMBER 2020 • 43
HEALTHY DISH *<br />
Back in the 1960s when I was an aspiring<br />
jazz musician, sliders were one of my<br />
favorite foods. Only they weren’t called<br />
“sliders” back then—they were called<br />
“White Castle.” These scrumptious<br />
little mystery meat burgers with the<br />
grease-soaked buns and the little pickle<br />
in the middle were the most<br />
delicious things ever, and I always<br />
looked forward to picking up a box<br />
on the way home from a gig at 3 a.m.<br />
That was then. And to paraphrase a<br />
cigarette commercial from those same<br />
days, sliders “have come a long way,<br />
baby!” These modern-day Asian Sliders,<br />
for instance, are an upgrade from your<br />
typical “labor day burgers” in several<br />
ways. For one thing, they’re made from<br />
turkey, not beef. For another, they’re not<br />
greasy at all. They’re also not grilled at<br />
high temperatures, which is definitely<br />
a good thing because high-temperature<br />
grilling and charring can produce<br />
carcinogenic compounds. Finally, they’re<br />
seasoned with incredibly healthy spices<br />
such as ginger and sesame seeds—and<br />
to top it off, they’re baked!<br />
As great as protein and healthy fat<br />
are, there’s one dietary ingredient<br />
they’re lacking: fiber. But not this<br />
burger. The imaginative addition of<br />
½ cup of rolled oats adds 4 grams<br />
of fiber. Not exactly the equivalent<br />
of a cup of black beans, but still more<br />
fiber than the average burger. And for<br />
even more fiber (and flavor!), I highly<br />
recommend the avocado option.<br />
44 • SEPTEMBER 2020<br />
recipe makeovers full of modern flavor<br />
A <strong>Better</strong> (Mini) Burger<br />
Step up your burger game with super-tasty Asian Sliders—they are<br />
big on flavor, packed with good nutrition, and easy to make.<br />
BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC<br />
Notes from the Clean Food Coach:<br />
These sliders are great with lettuce and avocado on whole wheat slider buns, or sliced and rolled into whole grain wraps.<br />
They’re also tasty chopped into a fresh green salad if you want to avoid the carb hit from bread.<br />
Photo: adobestock.com
Photo: adobestock.com<br />
make it!<br />
Asian Sliders<br />
Makes 8 Sliders<br />
Putting away food for fall and winter?<br />
Any uncooked turkey burgers can<br />
be frozen for up to three months.<br />
To prepare frozen patties, thaw<br />
overnight in the refrigerator and<br />
follow the baking instructions.<br />
1 egg<br />
2 Tbs. hoisin sauce<br />
1 Tbs. Dijon mustard<br />
1 Tbs. minced ginger<br />
1 clove garlic, minced<br />
1 tsp. salt<br />
1 lb. lean ground turkey<br />
½ cup whole rolled oats<br />
¼ cup thinly sliced scallions<br />
¼ cup black sesame seeds (or<br />
white)<br />
1. Preheat oven to 375°F. Spray large<br />
cookie sheet lightly with olive oil,<br />
and set aside.<br />
2. Place egg, hoisin sauce, Dijon,<br />
ginger, garlic, and salt in large<br />
bowl, and whisk to combine. Gently<br />
fold in turkey, oats, scallions, and<br />
sesame seeds, and mix well with<br />
clean hands, being careful not to<br />
overwork meat.<br />
3. Use ice cream scoop to form<br />
8 small, even patties. Arrange on<br />
prepared baking sheet, and bake<br />
about 15 minutes, until inserted<br />
meat thermometer reads 170°F.<br />
Per serving: 160 cal; 13g prot; 8g total fat<br />
(2g sat fat); 7g carb; 65mg chol; 450mg<br />
sod; 1g fiber; 1g sugar<br />
Featured Ingredient:<br />
Black Sesame Seeds<br />
The sesame seed has been around a long time, at least since the days of The<br />
Thousand and One Arabian Nights. In fact, sesame is the oldest known plant<br />
grown for its seeds and oil, and is especially valued in Eastern, Mediterranean,<br />
and African cultures. Sesame seeds are about 50–60 percent oil, and much<br />
of that oil contains sesamin and sesamolin, two important members of the<br />
lignan family of polyphenols (plant chemicals that are really good for you).<br />
When the seeds are refined (as in the making of sesame oil), two other<br />
phenolic antioxidants—sesamol and sesaminol—are formed.<br />
But you don’t need to know all the technical names of the lignan family to<br />
understand that these plant chemicals have major health benefits. Sesame seed<br />
lignans—including the aforementioned sesamin and sesaminol—enhance<br />
vitamin E’s absorption and availability, improve lipid profiles, and help normalize<br />
blood pressure. Animal studies show that sesame lignans enhance fat burning<br />
by increasing the activity of several liver enzymes that break down fatty acids.<br />
CHOLESTEROL AND SESAME SEEDS<br />
If you’re familiar with my book The Great Cholesterol Myth, you know that I’m not a<br />
fan of using cholesterol as the ultimate marker for heart disease risk. So I’m loath to<br />
tout the “cholesterol-lowering” properties of any food or supplement because I’m not<br />
at all sure that lowering cholesterol is the same as lowering the risk for heart disease.<br />
That aside, it’s worth noting that sesame lignans do help reduce cholesterol.<br />
In a study published in the Journal of Lipid Research, sesamin lowered both serum<br />
(blood) and liver cholesterol levels. The researchers suggested that sesamin deserves<br />
further study as a “possible hypocholesterolemic agent of natural origin.” And in<br />
a study in the Journal of <strong>Nutrition</strong>, 50 grams of sesame seed powder taken daily<br />
for five weeks improved total cholesterol, LDL (“bad”) cholesterol, cholesterol ratio,<br />
and antioxidant status in postmenopausal women. The researchers noted some<br />
improvements in sex hormone status as well, and suggested a benefit of sesame<br />
for postmenopausal women.<br />
NUTRIENT PROFILE<br />
Sesame seeds are very high in calcium, but much of it is bound to oxalic acid,<br />
making it less bioavailable than other forms of calcium. In parts of Japan, whole<br />
sesame seeds are prepared as a condiment known as gomasio, made by toasting<br />
whole sesame seeds with unrefined sea salt at high temperatures. This process<br />
may improve the assimilation of calcium by getting rid of the oxalates.<br />
Calcium aside, sesame seeds are a rich source of minerals, fiber, and protein.<br />
Two tablespoons of seeds contain 35 percent of the Daily Value for copper, 2 grams<br />
of fiber, and 3 grams of protein—more protein than any other nut or seed—plus<br />
other nutrients including iron, magnesium, phosphorus, potassium, and manganese.<br />
You can really enhance the nutty flavor of sesame seeds by toasting them in a dry<br />
skillet over medium heat until they’re golden brown. They come in shades of black,<br />
brown, and yellow as well as the more common beige variety. The black seeds have<br />
the strongest flavor.<br />
Tahini is made from hulled sesame seeds and is, therefore, a more refined product,<br />
though still delicious. Other traditional sesame-based dishes include hummus, a<br />
Middle Eastern appetizer made of ground chickpeas, garlic, and tahini; and baba<br />
ghanoush, which has a base of roasted eggplant seasoned with tahini, lemon juice,<br />
garlic, and salt.<br />
SEPTEMBER 2020 • 45
RECIPE 4 HEALTH *<br />
In The Low-Calorie Cookbook: Healthy,<br />
Satisfying Meals with 500 Calories or<br />
Less, Megan Olson poignantly shares<br />
how she went from “missing out on so<br />
many opportunities in life” because of<br />
her weight to finding joy and purpose in<br />
healthy cooking. She’s also the creator<br />
of Skinny Fitalicious (skinnyfitalicious.<br />
com), a blog dedicated to serving up<br />
tasty low-cal recipes and helping others<br />
overcome weight issues.<br />
What’s even more important than<br />
what you put in your mouth, says Olson,<br />
is being able to shift your perspective.<br />
“Mindset is the foundation of lasting<br />
weight loss,” she says. “When you have<br />
the right mindset, implementing good<br />
nutrition is easier.”<br />
This recipe for pad Thai—made<br />
using sweet potato “zoodles”—is one of<br />
Olson’s favorites from the new cookbook.<br />
Healthy Chicken Pad<br />
Thai<br />
Serves 4<br />
High in protein and fiber but<br />
low in calories, this healthy spin<br />
on chicken pad Thai is better<br />
for you than takeout. It combines spiralized<br />
sweet potato and an array of vegetables with<br />
a creamy lime-peanut butter sauce. You’ll<br />
love this for an easy and filling meal!<br />
SAUCE<br />
½ cup creamy unsalted, sugar-free peanut,<br />
sunflower, almond or cashew butter<br />
½ cup water<br />
1 Tbs. honey<br />
1 Tbs. fresh lime juice<br />
1 Tbs. rice wine vinegar<br />
2 Tbs. coconut aminos or soy sauce<br />
1 tsp. garlic powder<br />
1 tsp. ground ginger<br />
CHICKEN PAD THAI<br />
1 lb. chicken breast tenders<br />
46 • SEPTEMBER 2020<br />
make it!<br />
eating clean made easy<br />
The Skinny Secret<br />
After years of struggling with her weight, cookbook author<br />
Megan Olson effortlessly lost 80 lbs. by focusing on portion<br />
sizes and high-quality ingredients.<br />
BY NICOLE BRECHKA<br />
1 Tbs. extra virgin olive oil<br />
2 large egg whites<br />
1 cup diced red bell pepper<br />
2 cups julienned carrots<br />
1 cup coarsely chopped red cabbage<br />
2 cups spiralized sweet potato<br />
2 Tbs. coarsely chopped raw cashews<br />
¼ Tbs. coarsely chopped fresh cilantro<br />
¼ Tbs. finely chopped green onions<br />
1. To make sauce: Mix together nut butter,<br />
water, honey, lime juice, vinegar, coconut<br />
aminos, garlic powder, and ginger in<br />
medium bowl.<br />
2. To make pad Thai: Add half of sauce<br />
to large skillet over medium heat. Add<br />
chicken breast tenders, and cook 5 minutes,<br />
until internal temperature reaches<br />
165°F. Transfer chicken and sauce to<br />
plate, and set aside.<br />
3. Add oil and egg whites to skillet. Cook<br />
egg whites 2–3 minutes, until scrambled,<br />
transfer to separate plate, and set aside.<br />
Add bell pepper, carrots, cabbage, and<br />
sweet potato to skillet. Cook vegetables<br />
5 minutes, then add chicken, remaining<br />
sauce, and egg whites. Toss to combine,<br />
and cook pad Thai 5 minutes, or until<br />
the vegetables are al dente.<br />
4. Serve pad Thai with cashews, cilantro,<br />
green onions, and remaining sauce.<br />
Store in refrigerator for up to 5 days.<br />
Per serving: 520 cal; 38g prot; 25g total fat<br />
(4.5g sat fat); 39g carb; 85mg chol; 310mg sod;<br />
7g fiber; 18g sugar<br />
Excerpted with<br />
permission from<br />
The Low Calorie<br />
Cookbook: Healthy,<br />
Satisfying Meals<br />
with 500 Calories<br />
or Less by Megan<br />
Olson (Page Street<br />
Publishing Co.,<br />
2020).<br />
Photo: Megan Olson
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SEPTEMBER 2020 • 47
COOK WITH SUPPLEMENTS *<br />
easy ways to boost your nutrition<br />
A Honey Like No Other<br />
Manuka honey is not your ordinary sweetener—it adds an extra dose<br />
of key nutrients to recipes and boasts antibacterial properties.<br />
Manuka, a “super honey” from New<br />
Zealand, has made waves in recent<br />
years for its ability to enhance health<br />
and beauty. In addition to containing<br />
a variety of vitamins, minerals, and<br />
antioxidants, Manuka has potent<br />
bacteria-fighting qualities not found<br />
in other honey varietals. In fact,<br />
researchers have identified more<br />
than 80 different strains of bacteria<br />
that can be inhibited by Manuka,<br />
including some that are resistant to<br />
conventional antibiotics.<br />
As a bonus, it’s also great for<br />
cooking, and this delicious recipe is<br />
a great way to boost your resistance<br />
to nasty bugs and enjoy a sweet treat<br />
at the same time!<br />
Gluten-Free Maple Banana<br />
Oatmeal Bake<br />
Serves 8<br />
Warm, comforting, and full of flavor but no<br />
guilt, this filling breakfast will have you looking<br />
forward to morning (or any time of day!).<br />
OATMEAL BAKE<br />
1 cup mashed banana<br />
1 pasture-raised egg<br />
(or substitute flax egg)<br />
¹/3 cup cream nut butter<br />
3 Tbs. maple syrup<br />
3 Tbs. Wedderspoon Beechwood Honey<br />
¾ cup unsweetened non-dairy milk<br />
1 tsp. vanilla extract<br />
3 cups rolled oats<br />
½ tsp. baking powder<br />
GLAZE<br />
¾ cup raw cashews,<br />
soaked in boiling<br />
water for 10 minutes<br />
5 Tbs. non-dairy milk<br />
½ tsp. cinnamon<br />
2 Tbs. Wedderspoon<br />
Manuka Honey<br />
1 Tbs. maple syrup<br />
1 tsp. vanilla extract<br />
Wedderspoon<br />
Raw Beechwood and<br />
Raw Manuka Honeys<br />
1. To make oatmeal: Preheat oven to<br />
350°F and grease 8x8 baking dish.<br />
In large bowl, mix banana, egg,<br />
nut butter, maple syrup, honey,<br />
milk, and vanilla extract. Add oats<br />
and baking power, and mix until<br />
well combined. Add to baking<br />
dish, and bake 20–25 minutes.<br />
2. To make glaze: While oatmeal bakes,<br />
strain cashews and place in blender or<br />
food processor. Add remaining glaze<br />
ingredients, and blend until creamy.<br />
3. Remove oatmeal bake from oven, top with<br />
glaze, and enjoy!<br />
Per serving: 370 cal; 10g prot; 14g total fat (2g sat fat);<br />
54g carb; 25mg chol; 90mg sod; 6g fiber; 21g sugar<br />
Recipe by Rachel Mansfield, author of the new cookbook<br />
Just the Good Stuff and podcast host of Just the Good<br />
Stuff. Find her at rachlmansfield.com and on Instagram<br />
@rachLmansfield.<br />
Photo: Rachel Mansfield<br />
48 •<br />
SEPTEMBER 2020
Faster Absorbed ◊ . <strong>Better</strong> Absorbed ◊ . Longer Lasting ◊ .<br />
NOW, SOLGAR TAKES<br />
FULL SPECTRUM CURCUMIN TO THE<br />
NEXT LEVEL IN SLEEP & BRAIN SUPPORT *<br />
NEW FROM SOLGAR ® FULL SPECTRUM CURCUMIN<br />
Sleep Ease<br />
Helps you fall asleep quicker and<br />
stay asleep longer so you get a<br />
good night’s rest.* †<br />
Brain Works<br />
Helps support mild memory<br />
and focus problems<br />
associated with aging*<br />
*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.<br />
NovaSOL® is a trademark of AQUANOVA AG, Germany. Pharma GABA® is a registered trademark of Pharma Foods International Co., Ltd. Venetron® is a registered trademark of Tokiwa Phytochemical Co., Ltd.<br />
BacoMind® is a trademark of Natural Remedies Private Ldt. Exclusively distributed by AIDP in North America. Licaps is a trademark of Lonza or its affiliates. Compared to native curcumin extract. †For occasional sleeplessness<br />
THE COMPLETE LINE OF SOLGAR NUTRITIONAL SUPPLEMENTS IS AVAILABLE AT FINE HEALTH FOOD RETAILERS WORLDWIDE.<br />
FOR STORE LOCATIONS AND ADDITIONAL INFORMATION, VISIT SOLGAR.COM OR CALL 1.800.645.2246