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

JUNE 2021 * betternutrition.com

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for your heart CAN YOU BE GLUTEN-FREE & HEALTHY?

7

Memory-Boosting Herbs & Spices

The Healthy Way to Lose the

“COVID 15” IS YOUR DIGESTION A MESS? Dr. Emily Kane Tells How to Fix It for Good, p. 20

Men’s Health:

How to Avoid the Most Common Issues

Alicia Silverstone, Actress, New York Times Best Selling Author, Health Advocate & Co-creator of mykind Organics

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Enjoy! Love, Alicia

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.

†

CONTENTS

June 2021 / Vol. 83 / No. 6

6 NEWSBITES 3 Ways to Ditch Plastic Save your health—and the planet.

10 PASSION BEHIND THE PRODUCT Waste Not, Want Not How Renewal Mill is addressing food waste through “upcycling.”

12 HOT BUYS New to You Discover the latest and greatest products to hit store shelves.

14 CHECK OUT 5 Reasons You Need NAC This unheralded amino supports immunity, brain health, and more.

16 HEALTHY@HOME

42

Cool off with this Gingered Mango and Green Tea Refresher.

5 Steps to Reverse Pandemic Weight Gain The healthy way to shed the dreaded “Covid 15.”

20 ASK THE NATUROPATHIC

DOCTOR Digestion Progression How to ease intestinal distress.

24 NATURAL REMEDY

features 28 Men’s Health Handbook

When it comes to preventive maintenance, most guys spend more time on their cars than their health. And that’s a shame, because many of the common ailments that affect men can be avoided with just a little TLC.

32 7 Super Brain Boosters

If you find yourself forgetting where you put your keys—or where you parked your car—it might be a good idea to try a few of these brain-enhancing supplements and herbs.

36

Are You Gluten-Free and Healthy?

Adopting a gluten-free diet can resolve a host of health issues. But gluten-free junk food is still just junk. Here’s how to get the maximum health benefits from gluten-free eating.

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Collagen for Heart Health This popular anti-aging supplement also boasts cardiovascular benefits.

26 NATURAL BEAUTY Supercharged Sunblockers Safe, non-toxic sun protection.

40 EATING 4 HEALTH The Anti-Cancer Diet 10 foods shown to reduce cancer risk.

42 HEALTHY DISH

Click On This!

RESOURCES & REFERENCES For links to studies cited in our articles and other helpful sites and books, visit betternutrition.com.

Spotlight on Men’s Health For Father’s Day, we’re focusing on health topics of particular concern to men, including: Improving Men’s Health at Any Age * Top 3 Supplements for Men * 7 Super Foods for Prostate Health * A Guy’s Guide to Building Lean Muscle Check out betternutrition.com for these articles and more— including exclusive web-only content.

New!

NATURAL MEDICINE HUB We’ve partnered with the Institute of Natural Medicine (naturemed.org) to bring you a range of health and wellness articles written by today’s leading naturopathic doctors.

Light Summer Refresher An antioxidant-packed, cooling treat.

44 ASK THE NUTRITIONIST From No Meat to Grass-fed Red Meat Why some former vegetarians are switching to clean animal proteins.

48 COOK WITH SUPPLEMENTS Savor the Flavors of Hemp Hemp hearts shine in this delicious pork chop dish.

SIGN UP FOR OUR NEWSLETTER Receive timely articles, recipes, eBooks, and exclusive giveaways in your inbox weekly with our newsletter Healthy Buzz.

Photo: (Cover and this page) Pornchai Mittongtare, Styling: Robin Turk, Food styling: Claire Stancer

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EDITOR’S * LETTER

Grain of Truth Holistic nutritionist Melissa Diane Smith has been writing for Better Nutrition for at least a dozen years, and I’ve known her even longer. We met in 2000 when she coauthored Syndrome X: The Complete Nutritional Program to Prevent and Reverse Insulin Resistance, one of the first books to link seemingly unrelated health issues to high blood sugar levels and high insulin. Syndrome X, aka metabolic syndrome, is now a widely accepted condition in the medical community.

Smith, who counsels clients from Tucson, has written three groundbreaking books of her own: Going Against the Grain, Gluten-Free Throughout the Year, and Going Against GMOs. This month, in addition to her “Ask the Nutritionist” column, Smith brings decades of experience to a related health threat in “Are You Gluten-Free and Healthy?” on p. 36.

“By far the most common mistake people who follow a gluten-free diet make is to remove gluten from their diet but emphasize gluten-free grain products instead of non-starchy vegetables,” says Smith, who cured herself of chronic fatigue syndrome in the ’90s by following a strict glutenfree diet. She also lost 30 lbs.

Many people are able to enjoy glutenfree products and grains without experiencing issues because they eat smaller portions of these foods. Smith explains, “Gluten-free grains like rice, millet, and corn are high glycemic and high carb, meaning they spike blood sugar and insulin levels. When eaten in excess, they can lead to weight gain and conditions such as metabolic syndrome.”

So if you follow a gluten-free diet and have developed health issues like high blood sugar, hypertension, or weight gain, consider modifying your diet to eliminate high-carb foods.

nbrechka@outsideinc.com

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Our Writers Meet the passionate people behind this issue of Better Nutrition!

*

Jeannette Bessinger, CHHC, is an award-winning educator, author, and real food chef. jeannettebessinger.com

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Jonny Bowden, PhD, CNS, is a board-certified nutritionist and bestselling author of The 150 Healthiest Foods on Earth. jonnybowden.com

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Emily A. Kane, ND, LAc, has a private practice in Juneau, Alaska. She is the author of Managing Menopause Naturally and other books. dremilykane.com

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Jill Schildhouse is an award-winning writer and editor specializing in travel, health and wellness, fitness and nutrition, beauty, and consumer products. jillschildhouse.com Melissa Diane Smith, Dipl. Nutr., is a holistic nutritionist and author of Going Against GMOs. melissadianesmith.com Sherrie Strausfogel writes about spas, wellness, and travel. She is the author of Hawaii’s Spa Experience.

Lisa Turner is a chef, food writer, and nutrition coach in Boulder, Colo. lisaturnercooks.com

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Vera Tweed is editorial director at Natural Health Connections and author of Hormone Harmony. veratweed.com

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Neil Zevnik is a private chef specializing in healthy cuisine. He is based in Eustis, Fla. neilzevnik.com

WIN A COPY OF Gluten-Free Throughout the Year by Melissa Diane Smith!

We have 5 copies ready to give out.

To enter, email your name and address to betternutritionfreebie@ gmail.com. Please put “Gluten-Free” in the subject line. Good luck!

Y O U R U LT I M AT E G U I D E T O N AT U R A L L I V I N G

Editor in Chief Creative Director Executive Editor Associate Editor Digital Editor Copy Editor

Nicole Brechka Rachel Joyosa Jerry Shaver Elizabeth Fisher Maureen Farrar James Naples

Beauty Editor Sherrie Strausfogel Contributing Editors Vera Tweed, Helen Gray Contributing Writers Jonny Bowden, PhD, CNS Jeannette Bessinger, CHHC Emily A. Kane, ND, LAc, Jill Schildhouse, Melissa Diane Smith, Lisa Turner, Neil Zevnik

Senior Director of Production & Circulation Director of Production & Manufacturing Salesforce Coordinator Prepress Manager

Heather Arnold Barb VanSickle Cossette Roberts Joy Kelley

Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 818-521-2397

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BETTER NUTRITION, ISSN #0405-668X. Vol. 83, No. 6. Published monthly by Outside Interactive Inc. 5720 Flatiron Parkway, Boulder, CO 80301; ©2021 Outside Interactive Inc. All rights reserved.

Mechanical requirements and circulation listed in Standard Rate and Data Service. The opinions expressed by the columnists and contributors to BETTER NUTRITION are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted.

Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Articles appearing in BETTER NUTRITION may not be reproduced in whole or in part without the express permission of the publisher. BETTER NUTRITION does not endorse any form of medical treatment. The information presented here is not meant to diagnose or treat any medical condition. We urge you to see a physician or other medical professional before undertaking any form of medical treatment.

NEWS*BITES 3 Ways to Ditch Plastic

BY VERA TWEED

Plastic waste is destructive to the planet and all its inhabitants. But can you live without all the containers, wrappers, and other plastic stuff that surround us? “I encourage people to think of what they can do and not get discouraged by what they can’t do,” says activist Sandra Ann Harris, author of Say Goodbye to Plastic and founder of ECOlunchbox.

Plastic is so pervasive that it’s impossible to live 100-percent plastic-free, but you can significantly reduce your plastic imprint on your own life and the planet. Harris likens the journey toward plastic-free living to a GPS in your car: It points you in the right direction and helps you get closer to your destination.

“It isn’t about perfection,” she says.

“It’s about always trying to make the best choice you can in the moment.”

Plastic Facts * The plastic produced worldwide each year weighs 300 million tons— the same as the weight of the entire human population.

* 91 percent of plastic is not recycled. * The single-use plastic bags used worldwide in just one year, if joined end to end, would encircle the earth 4,200 times.

* At the rate we’re going, the plastic in our oceans will weigh more than the fish by 2050.

in bars rather than plastic bottles.

Experiment to find your favorites.

What to Do

1. Be mindful of the plastics that

you’re using.

2. Identify any simple things you can swap out, such as using glass or stainless-steel containers with silicone lids instead of plastic bags and plastic wrap to store food, a reusable bag for groceries instead of a plastic one, or reusable utensils instead of plastic ones for take-out food you eat at home.

3. For a bigger plastic purge, work on one room at a time. Let’s say you attack the bathroom. Step by step, switch to a bamboo toothbrush; floss made from biodegradable silk; toothpaste and mouthwash tablets; and soap, shampoo, and conditioner

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For take-out food, bring your own glass or stainless-steel container with a silicone lid.

Hidden Plastic Styrofoam is an obvious source of plastic, but paper coffee cups and food containers aren’t as eco-friendly as you might think.

The insides of both are typically coated with plastic to prevent liquid from seeping through. And recycling facilities aren’t equipped to handle these combined materials, says Harris.

While there is research in progress to develop compostable coatings for paper coffee cups, and there are efforts to improve recycling, the problem has not been solved.

In the meantime, try these alternatives:

*

For beverages, use your own reusable cup, unless pandemic health rules prohibit it.

In the case of take-out food that is priced by weight, ask the store to weigh your empty container and give you a sticker or note with the tare (pronounced like “tear” when it means “rip”). The tare is the weight of the empty container, which should be deducted so that you’re charged only for the food.

The move toward plasticfree living can take some work, says Harris, “but it can be a very joyful journey and a creative effort.”

Photo: adobestock.com

Harris recommends a gradual approach:

*

NEWS*BITES

Coffee

Lowers Risk for Heart Failure People who drink one or more cups of caffeinated coffee per day have a lower risk of heart failure, according to an analysis of studies of more than 21,000 Americans, led by the University of Colorado Anschutz Medical School in Aurora. Deaths from heart disease were also lower among coffee drinkers. The lowest risk was found among people who drank 2 cups of coffee daily.

However, individual risk can vary, depending upon other lifestyle factors.

PROBIOTICS PROTECT AGAINST VIRAL INFECTIONS Probiotics can improve immune function and reduce the chances of getting a viral respiratory infection, such as the flu, according to a review of studies that followed more than 700 people. Three popular strains of probiotics found in supplements proved to be effective: Lactobacillus was best, followed by Bifidobacterium, and then Lactococcus.

A healthy balance of bacteria in the gut enhances digestion, improves nutrient absorption, and enables good immune function to resist infections.

Although diet plays a pivotal role, probiotic supplements are an additional, helpful tool.

Electrolytes

Prevent Exercise-Related Muscle Cramps

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Cowan University found in a study of 10 men who went for hot-weather runs lasting 40–60 minutes. The lesson: electrolyte depletion is a bigger problem than dehydration.

The solution: Add electrolytes, including sodium, magnesium, and potassium, to your water when you’re doing physical activity that makes you sweat. And drink water with electrolytes after the workout as well.

Photo: adobestock.com

Exercise that makes you sweat can lead to muscle cramps, especially if you’re working out in hot weather.

And drinking plain water—without electrolytes—can make things worse.

In fact, plain water increases the odds of cramps developing during or after the activity, because the water dilutes the electrolytes in your body instead of replacing them.

That’s what researchers at Australia’s Edith

PASSION BEHIND THE PRODUCT

*

companies fostering personal & global well-being

Waste Not, Want Not How Renewal Mill is addressing the problem of food waste by upcycling a byproduct of tofu production into nutritious, gluten-free flours and baking mixes.

BY NEIL ZEVNIK

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Claire Schlemme (above left) and her partner Caroline Cotto founded Renewal Mill in part to tackle the issue of food waste, particularly in the case of a soy byproduct known as okara (right).

“Upcycling is such a improvement in efficiency. Suddenly, the resources that were used to grow the soybeans are now fully utilized to bring nutrition to peoples’ plates,” she says.

Okara: An Overlooked Ingredient The processes for making soymilk and tofu results in 60 percent of the soybeans becoming a solid called okara, a largely throwaway product that spoils easily and is used only in a few ethnic recipes. Other than that, if it gets used at all, it’s as fertilizer or livestock feed.

Yet okara is actually higher in nutrition than tofu or soymilk—largely because of its intense fiber content.

Schlemme and her cofounder, Caroline Cotto, decided to use okara to jump-start their crusade to help rescue the planet

Future Motivation Fuels Renewal Mill’s Passion Schlemme’s inspiration became even more personal when her son was born.

“Having a baby provided tremendous perspective around the ‘why’ of what we’re doing,” she says. “As I think about my son’s future on this planet (and that of his generation), the urgency to move to a zero-waste world is intensified.”

But even though that global mission is always top of mind, Schlemme never forgets that Renewal Mill is—first and foremost—all about taste. “Of course, I’m motivated by the process behind the product and I hope that it inspires others,” she says, “but I’m also so excited when someone simply loves the product for itself. Because, truly, food needs to be delicious.”

Photo: Renewable Mill

By this point, we’re all familiar with the concept of recycling. And hopefully most of us are aware of the problem of food waste, especially here in the United States. But are you familiar with the next big thing in sustainability—upcycling?

According to a task force of professionals from across multiple disciplines, “Upcycled foods use ingredients that would not otherwise have gone to human consumption, are procured and produced using verifiable food chains, and have a positive impact on the environment.” In simpler language, upcycling means taking byproducts that are normally discarded and turning them into healthy foods that help to save the world.

At least that’s how Claire Schlemme sees it. While running an organic juice company, she was frustrated by all the perfectly nutritious pulp that was thrown out every day. Her interest in solving the issue of food waste was given a new direction by a chance meeting with the owner of a tofu factory and an introduction to a substance known as okara.

from waste. And so was born Renewal Mill. “Upcycling is such a dramatic improvement in efficiency. Suddenly, the resources like water, land, and energy that were used to grow the soybeans are now fully utilized to bring nutrition to peoples’ plates,” says Schlemme.

The company began with a line of premium, high-fiber, gluten-free, okara-based flours, which soon were followed by baking mixes for brownies and cookies. Through it all, the focus was on creating transparency and awareness. “Knowledge is power,” Schlemme says, “and the more a consumer knows about the origins of the things they buy and use, the more they can use their purchasing power to affect positive change.”

make it!

Herbed Okara Crepes with Asparagus & Goat Cheese

Photo: Pornchai Mittongtare; Styling: Claire Stancer

Serves 4 These make a delightful summer lunch just as is with an arugula and frisée salad. Or combine them with some roast chicken for a perfect Sunday supper. ¹/3 cup + 1 Tbs. whole milk ¼ cup water 1 large egg 1½ Tbs. Primal Kitchen avocado oil + more for pan ¼ tsp. salt ¾ cup + 1 Tbs. Renewal Mill Upcycled 1-to-1 Gluten-Free Baking Flour 32 spears asparagus, trimmed 1 Tbs. Meyer lemon olive oil 1½ Tbs. finely chopped fresh herbs (chives, parsley, tarragon) 6 oz. fresh goat cheese, crumbled 2 Tbs. toasted pine nuts 1. Preheat oven to 400°F. Place milk, water, egg, 1½ Tbs. avocado oil, and salt in blender, and pulse to combine. Add flour, and blend on high 1 minute. Pour into bowl, cover, and refrigerate 2 hours.

2. While batter is resting, place asparagus on sheet pan, drizzle with lemon olive oil, and add salt and pepper to taste. Roast in oven about 8 minutes, until slightly cooked but still al dente.

Set aside.

3. Stir herbs into batter. Brush 6-inch nonstick pan with avocado oil, and place over medium heat. When pan is hot, pour in 3 Tbs. batter, and swirl to coat bottom of pan. Cook 1 minute, loosen carefully, turn, and cook 30 seconds more. Slide onto plate and continue to make crepes until all batter is used.

(Place wax paper in between to prevent sticking. Should make 8 crepes.)

4. Reduce oven temp to 350°F. Divide asparagus, goat cheese, and pine nuts among crepes, roll up, and place on large sheet pan covered with parchment paper. Heat in oven until just warmed through, about 5 minutes.

Per serving: 400 cal; 16g prot; 25g total fat (9g sat fat); 34g carb; 100mg chol; 390mg sod; 4g fiber; 4g sugar

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Enzymedica Vitamin D3+K2 is vegan and

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ARE YOU DIGESTING ENOUGH

PROTEIN?

Research shows that maintaining muscle mass and strength is essential for older adults to live a long, independent, and high quality life. :L]LYHS Z[\KPLZ OH]L PKLU[PÄLK WYV[LPU HZ [OL RL` U\[YPLU[ ULLKLK MVY this maintenance; however, aging adults have a hard time digesting and are less responsive to protein. Fortunately, exciting new YLZLHYJO JVUÄYTZ [OH[ [OVZL ^OV [HRL (TPUVSHZL ^P[O WYV[LPU HYL HISL [V IYLHR KV^U HUK KPNLZ[ TVYL WYV[LPU JVTWHYLK [V [OVZL JVUZ\TPUN WYV[LPU HSVUL (TPUVSHZL \ZLYZ ZOV^ higher amino acid blood levels, while digesting protein JVTMVY[HIS` HUK VI[HPUPUN TVYL VM P[Z ILULÄ[Z ^P[OV\[ having to consume higher amounts.

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guide to cutting-edge supplements

5 Reasons You Need NAC It’s best known for promoting a robust immune response, but NAC does so much more—and new research suggests that it may even play a role in protecting against Covid-19.

BY LISA TURNER

1. Lung and respiratory function.

By protecting against cellular damage, reducing inflammation in the lungs, and thinning mucus secretions, NAC can promote healthy breathing and respiratory function. Findings are mixed, but some research suggests that NAC can improve lung function, reduce wheezing and coughing, and benefit respiratory conditions such as chronic obstructive pulmonary disease (COPD) and bronchitis.

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2. Brain health. By enhancing glutathione levels and reducing oxidative damage, NAC can promote brain health and cognitive function. Some human trials link NAC with improved brain function, and other research suggests that it can protect against neurodegeneration, slow the loss of cognitive function, prevent memory decline, and lessen the risk of Alzheimer’s disease and other forms of cognitive impairment.

3. Psychiatric disorders and addictions. NAC can benefit certain psychiatric conditions thought to be related to oxidative stress, including bipolar disorder and schizophrenia.

And it shows promise in treating obsessive-compulsive disorder (OCD) and depression. NAC may also play a role in substance abuse and addictions, and studies suggest that it can decrease cravings, reduce withdrawal symptoms, and lessen the chance of relapse.

4. Detox and liver support. Cysteine helps the body deal with environmental toxins and chemicals—in hospital settings, intravenous NAC is used to reduce liver and kidney damage after paracetamol (acetaminophen) overdose.

Some research suggests that NAC supplementation can reduce inflammation, protect against free radical damage, and improve liver function in people with some forms of liver disease.

5. Healthy aging. The body’s levels of glutathione naturally decrease with age, so by boosting glutathione, NAC may mitigate this decline. In one recent study, subjects who took a combination

of NAC and glycine—also needed for glutathione production—showed improvements in many characteristic effects of aging, including inflammation, insulin resistance, body fat, and cognitive function. Other research suggests that NAC can inhibit cancer cell growth, reduce markers associated with cardiovascular disease, diminish the effects of aging, and promote longevity.

Most people can make enough cysteine through dietary sources, but low protein intake is linked with decreased levels of cysteine and glutathione, so vegans and vegetarians may be lacking.

Plus, your body needs other nutrients, including folate, vitamin B6, and vitamin B12—found primarily in animal proteins—to synthesize cysteine. If any of these are in short supply, supplementing with NAC can fill in the gaps.

Look for a high-quality capsule, tablet, or softgel that is free from additives or fillers. Most are sold in 500 or 600 mg formulations. In general, the recommended dosage is 500–600 mg, once or twice a day, preferably on an empty stomach to enhance absorption.

Carlson N•A•C 500 mg

Health Thru Nutrition NAC

NOW NAC 600 mg

Photo: adobestock.com

Short for N-acetyl cysteine, NAC is the supplement form of cysteine, an amino acid found in protein-rich foods such as beef, turkey, eggs, fish, and nuts. Because your body can produce it from the amino acids methionine and serine—also found in high-protein foods—it’s classified as a non-essential or conditionally essential amino acid.

Cysteine is necessary for the production of glutathione, one of the body’s most important antioxidants. Called the “master antioxidant,” glutathione protects against free radical damage to cells and plays a critical role in immunity, healthy aging, and disease prevention.

By promoting glutathione production, NAC supports immune health, and supplementing with NAC has been shown to enhance the activity and function of immune system cells, to inhibit replication of the influenza A virus, and to significantly reduce flu-like episodes and symptoms. Now, some researchers suggest that NAC may have potentially powerful actions in preventing or treating Covid-19.

But NAC offers benefits beyond immunity. Some highlights:

WHEN SHOULD I TAKE NAC? Like other amino acid supplements, NAC should be taken either 30 minutes before or two hours after eating to avoid competing with protein for absorption.

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HEALTHY@HOME

*

tips for better work-life balance

5 Steps to Reverse Pandemic Weight Gain How to shed the pounds you may have picked up after a year in social isolation.

BY VERA TWEED

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may not sound like much, it accumulates over time: 6 pounds in 4 months, for example, and more over a longer period.

A survey of 3,000 Americans by the American Psychological Association found that in the year following the first lockdown in March 2020, more than two in five people gained weight.

Fifteen pounds was a typical gain—the so-called “pandemic 15”—but some people gained more.

Pandemic Weight-Gain Drivers To get an objective view of the drivers

of pandemic weight gain, researchers at Grand Canyon University in Phoenix surveyed 1,200 people via Facebook during a peak lockdown period in 2020.

They concluded that these were major weight-gain contributors:

* * * * *

Eating in response to stress, rather than hunger.

Being prompted to eat by the appearance and smell of food.

Snacking after dinner.

Being less physically active.

Lack of sleep.

Photo: adobestock.com

Sheltering in place has been an effective way to reduce the spread of Covid-19, but weight gain has often been an unintended consequence. Chances are, extra pounds accumulated slowly, but they add up.

One study at the University of California San Francisco tracked 269 people in 37 different states using bathroom scales connected by Bluetooth for an objective measure of weight changes. It found that between February and June of 2020, the average weight gain among study participants was about 1.5 pounds per month. Although that

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HEALTHY@HOME

For faster weight loss, consider following a proven plan. Studies that compared diets have found that a verylow-carb keto diet is especially effective for short term weight loss. And a keto diet may help to suppress appetite.

Keeping food out of your line of sight and smell when you aren’t having a meal can help to overcome too much snacking.

And it’s more realistic to avoid eating junk food when you keep it out of your home.

Reversal Step 4: Track What You Eat

Our lives aren’t going to magically snap back to the proverbial “normal.” So it’s up to each one of us to realistically cultivate habits that put us on a healthier, slimmer path. And there are tools we can use.

Reversal Step 1: Reduce Stress and Boost Your Mood

To reduce stress, boost your mood, and get some exercise at the same time, go for a walk in nature as often as possible. Exposure to nature and its sounds has been proven to lower levels of the stress hormone cortisol, as well as blood pressure, heart rate, and pain.

Gardening is another option. One study found that just 30 minutes of outdoor gardening relieved stress and restored a positive mood. And many other studies have found that gardening relieves depression and anxiety, increases life satisfaction, and is associated with lower body weight.

If you can’t access a nature area or garden only occasionally, get some other type of exercise daily. Take a walk along streets with the least amount of traffic and the most trees in your neighborhood; dance in your living room; do an online exercise routine or some yoga poses; or stretch. The main thing is to move.

Moderate exercise can enhance levels of tryptophan, a building block of serotonin, and improve mood. And

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that, in turn, can help you take charge of your eating habits.

Reversal Step 2: Monitor Your Physical Activity

Tracking what you do is a proven weight-loss strategy. To take a gradual approach, start by tracking your physical activity. It’s easy to do with apps that usually come preinstalled on a smartphone: the Health app on an iPhone or the Fit app on an Android phone. If the phone is on you when you walk or run, the app will automatically track the movement.

Learn more about these apps here:

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For iPhone: apple.com/ios/health/ For Android: google.com/fit/

Reversal Step 3: Plan Your Food

Although exercise is essential, what you eat is going to make the biggest difference in how much weight you lose. For healthy weight loss, you need to eat nutritious whole foods—especially plenty of fresh vegetables—rather than junk food or high-calorie dishes that aren’t rich in nutrients.

You can take a gradual approach by swapping out non-nutritious, high-calorie choices with healthier ones. For example, have poached or grilled salmon and a variety of non-starchy vegetables for dinner instead of pizza or a burger and fries.

Reversal Step 5: Get Good Sleep

Insufficient sleep disrupts stress and hunger hormones. According to a review of studies of more than 604,000 people, sleeping less than 5 hours per night increases the odds of obesity by 55 percent.

Allowing yourself enough time to sleep 7–8 hours in a calm, cool, quiet bedroom is important, but exercise can also help. Studies show that moderate (not intense) exercise can improve sleep quality, leaving you more rested.

Weight loss takes some patience and perseverance. Making gradual changes, tracking your progress, and being consistent will put you on the path to success.

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Life Extension Vitamins D and K with Sea-Iodine

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A Realistic Fix for Weight Loss

A study at Kaiser Permanente’s Center for Health Research found that keeping a food diary can double weight loss.

Recording your food each time you eat, rather than trying to remember it at the end of the day, is the most effective approach. It doesn’t matter whether you use pen and paper or an app such as My Fitness Pal (myfitnesspal.com).

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MORNING SHAKE TO LOSE WEIGHT As whole-foods nutritionist I understand the importance of filling our bodies with the best Mother Nature has to offer and how it can help you lose weight.

By Amber Rios Being a health and nutrition correspondent means that companies frequently send me their products, and ask for my stamp of approval. Most of the time I dive into research, give the product a try, and send the company honest feedback about what they’ll need to change before I’ll recommend it. Plus my hectic job and my determination to stay fit means I’m always hunting for a quick and nutritious way to fill up on nutrients my body needs. So I can confidently say, “I’ve tried it all”.

Last Tuesday work was especially hectic, but I’d booked with my $200 an hour personal trainer, Tony, a triathlon winning, organic-tothe-bone fitness guy with a ten mile long track record of whipping the “who’s who” into shape in record time, so I had to go. He noticed that my set count was down and playfully asked, “Feeling a little tired today?”, as he handed me a bottle from his gym bag. After one sip I figured that there was no way this could be healthy because the creamy chocolate flavor was just too delicious. Still, he’d never risk his reputation.

With more than a healthy dose of scepticism I decided to investigate this shake he’d called INVIGOR8.

Turns out, it’s a full meal replacement shake, which stunned me because virtually every other shake I’d researched had tasted chalky, clumpy and packed with hidden “no-no’s” like cheap protein, tons of artificial ingredients, not to mention harmful synthetic dyes,

additives, sugars, preservatives, and hormones.

And even though INVIGOR8’s full meal replacement shake cost more than many of the shakes I’ve tried, it was about half the price of my favorite salad, and the nutrition profile looked second to none.

Wanting to know more, I reached out to a few of the people who were talking about it on trustworthy fitness forums. By the next morning three people got back to me saying, “As a trainer I love Invigor8. It’s definitely helped me to have more all-day energy, plus build the kind of lean sculpted muscle that burns more fat.”

“Yes, I’ll recommend it, it tastes great, and I really like how it keeps me feeling full for hours.”

“I’m a marathon runner and a friend recommended it to me. Drinking it has become a part of my regular training routine, because my time has improved, my energy is up, and I’m thinking more clearly than ever before.”

I decided to take my investigation one step further by researching the development of INVIGOR8. I was pleasantly surprised to find out that the company went to great lengths to keep INVIGOR8 free of harmful ingredients.

The makers of INVIGOR8 were determined to make the first natural, non-GMO nutritional shake & green superfood. The result is a meal replacement shake that contains 100% grass-fed whey that has a superior nutrient profile to the grain-fed whey found in most

shakes, metabolism boosting raw coconut oil, hormone free colostrum to promote a healthy immune system, Omega 3, 6, 9-rich chia and flaxseeds, superfood greens like kale, spinach, broccoli, alfalfa, and chlorella, and clinically tested cognitive enhancers for improved mood and brain function. The company even went a step further by including a balance of pre and probiotics for optimal digestive health, uptake, and regularity and digestive enzymes so your body absorbs the high-caliber nutrition you get from INVIGOR8.

As a whole-foods nutritionist with a thriving practice I understand the importance of filling my body with the best Mother Nature has to offer. I have always been reluctant to try new products because I was never sure of the impact they would have on my energy, and weight. INVIGOR8 is different, not only because it’s delicious, but because it helps me to maintain the energy I need to run my busy practice, while helping me to stay fit and toned.

Considering all of the shakes I’ve tried, I can honestly say that the results I’ve experienced from INVIGOR8 are nothing short of amazing.

A company spokesperson confirmed an exclusive offer for Better Nutrition readers: if you order this month, you’ll receive $10 off your first order by using promo code “BN10” at checkout. You can order INVIGOR8 today at www.DrinkInvigor8.com or by calling 1-800-958-3392.

ASK THE NATUROPATHIC DOCTOR

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answers to your health questions

Digestion Progression How to deal with intestinal distress the natural way.

BY EMILY KANE, ND, LAC

Q

A: The food you eat travels through a complex 30-foot long winding tube.

Enzymes are secreted, and small muscles move things along mostly without needing your cooperation. However, there are many simple ways that you can help your digestive process, which is what turns food and drink into the agents of tissue repair and the ongoing energy for work and play that you enjoy every day.

First Things First: Slow Down First, never eat in a hurry. If you don’t have time to sit, chew your food properly, and relax while eating, please wait until you can make time. This is a big request, admittedly. However if there’s one takehome message in this column, this is it.

Digestion is a parasympathetic function. That’s the opposite of sympathetic (also known as “fight or flight”).

There is no way you can digest properly if you’re having an adrenaline rush. For

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the enzymes in the mouth, stomach, and small intestine to do their jobs, and for the muscular colon to move waste for elimination, you must be at least be somewhat relaxed. To put it plainly, if you want to feel better, you must make time for slow, peaceful eating.

As we age, we need less food. This is why I favor intermittent fasting as a way to both spend less time eating and greatly improve the quality of the eating experience. Two meals a day for folks over 55 is largely sufficient. I like to have one meal around 11:00–11:30 a.m. and another around 6:00–6:30 p.m.. Digestion can be enormously energy-consuming, which is why eating more than you need can age you quickly.

Drugs Aren’t the Long-Term Fix Conventional doctors like to give names to bodily functions that don’t work optimally. In the digestive arena there’s Irritable

Bowel Syndrome C (constipation), D (diarrhea), or M (mixed)—each with a list of recommended drugs. Then there are gastric ulcers, peptic ulcers, leaky gut, SIBO, Crohn’s disease, ulcerative colitis, gastroparesis, and other labels, each with an insurance-reimbursable code and corresponding prescription medicine.

These interventions may improve symptoms, but they won’t fix your problem.

The only way to do that is to restore your body’s natural digestive process.

If you have a family history of celiac disease, and notice that gluten-containing grains (particularly wheat) cause diarrhea and abdominal pain, you should get tested for celiac. The cure is avoiding gluten. For most other digestive complaints, you may need some medicine in the short term (e.g., a senna-based laxative for constipation), but improving your eating habits will usually cure what ails you. Here are the steps to take:

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: I often have embarrassing and painful intestinal distress. One doctor told me to take an antacid, but that only seemed to make things worse. I want to feel better, but I’m not sure where to start. Can you help?

1. Chew your food well. All food should be reduced to a soupy consistency before swallowing. Really pay attention to this instruction.

2. Do not drink liquids while eating.

Little sips are okay, but you don’t want to dilute your digestive enzymes with excessive liquid.

3. Take digestive enzymes with meals for several months if your digestive distress is longstanding (more than 6–12 months). I like to start patients with a digestive “multi” containing protease (protein-digesting enzyme), amylase (for starch), lipase (for fat), and cellulase (for fiber). If after a few weeks, you trend constipated, you may need to take supplemental

hydrochloric acid capsules to kickstart your own optimal acid production. Start with 500–750 mg per meal, once a day, and increase each day until you feel a mild warmth in your stomach, then reduce the dose.

Too Little Acid Is the Issue Too often, people take antacids because they were told their problem is “too much acid.” But this is rarely the issue. Acid is only a problem when it comes up into your throat. This is the case in heartburn and GERD (gastroesophageal reflux disease), which is caused by a malfunctioning sphincter between the base of your esophagus and the top of the stomach. This problem is called a hiatal hernia, and is almost always the cause of GERD.

The Bad and the Good Foods that may cause digestive distress: Apples, applesauce, avocados, blackberries, dried fruits, fruit juice, pears, persimmons, apricots, cherries, mangoes, nectarines, peaches, plums, prunes, watermelon Asparagus, beets, broccoli, Brussels sprouts, cabbage, cauliflower, garlic, green bell peppers, leeks, mushrooms, okra, onions, shallots, sweet corn, tomato paste Cottage cheese, ice cream, milk, ricotta, yogurt Barley, rye, wheat Beans, cashews, chickpeas, hummus, lentils, most soy products, pistachios Apple cider, apple juice and other fruit juices, chamomile tea, instant coffee, soft drinks with HFCS or crystalline fructose Agave, HFCS, honey, molasses, sorbitol, xylitol, mannitol, maltitol Foods that are generally safe: Bananas, blueberries, melons (eaten alone), grapefruit, grapes, kiwi, lemons, limes, oranges, papaya, pineapple, raspberries, rhubarb, strawberries, tangerines Bamboo shoots, bok choy, carrots, celery, chives, cucumber, eggplant, green beans, kale, lettuce, parsnips, pumpkin, radishes, red bell peppers, spinach, squash, sweet potatoes, turnips, white potatoes, zucchini Butter, cream, cream cheese, hard or aged cheeses, kefir, lactose-free milk, goat’s milk, or yogurt Gluten-free products, millet, quinoa, rice, organic cornmeal Pumpkin seeds, sesame seeds, sunflower seeds, firm tofu Black tea, espresso, filtered coffee, green tea, peppermint tea Brown rice syrup, cane juice, no-calorie sweeteners such as stevia, pure maple syrup

Your stomach makes stomach acid (if it has enough chloride ion, largely acquired from salt in the diet) for good reasons: to sterilize food and other items coming down the pike before they hit the bloodstream; to help break down proteins into amino acids so you can absorb these micro-units of all tissue repair; and to stimulate downstream digestive juices (pancreatic enzymes, bile) and colonic contractions (called peristalsis). All of this requires stomach acid.

Supplements That Help If you experience irregular bowel habits, bloating after meals, or the urge to go to the bathroom without results, there is likely something you can to do improve your natural capacity to digest and assimilate nutrients from food.

Fiber is important to feed the “good bugs” in your guts, but all fiber isn’t equally helpful. Soluble fiber (something that softens up in water such as oats, celery, psyllium husks, or ground flax seeds) is helpful; insoluble fiber (beans, nuts, whole wheat) isn’t.

Magnesium (250–500 mg at bedtime) is a useful laxative, especially for women who also suffer from menstrual cramps. Peppermint tea is antispasmodic that can help relieve intestinal cramps. A heating pad on the abdomen at night is lovely to relax spastic (less-effective) peristalsis. Applying castor oil first, then a heating pad for 20–40 minutes, is even more effective.

Also consider taking the following digestive herbs: Artichoke leaf and milk thistle seed (100–200 mg) promote the flow of bile and are particularly helpful for fat digestion.

Ginger root (20–30 mg) has been shown in human and animal studies to increase gastric motility (so food won’t hang around in the stomach too long and start to ferment).

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ASK THE NATUROPATHIC DOCTOR

MARK YOUR CALENDAR FOR

DR. KANE’S HAWAII RETREAT Jan. 5–14, 2022 Kane invites you to join her Annual Big Island Yummy Farm Fresh Food & Deep Stretching Retreat Visit dremilykane.com for more information.

Fennel seeds (often available at Indian restaurants at the check-out counter) or 25 mg of fennel seed oil, are well known for reducing gas production by inhibiting the activity of a methane-producing bacterial enzyme. Fennel seeds, tea, and seed oil also promote gastrointestinal stimulation and thus improve motility of food through the tube. Ideally, you want your food to go from mouth to waste in 18–24 hours. Less time in transit means suboptimal nutrient absorption.

More time in transit means that food starts to putrefy, which causes gas, cramping, pain, and embarrassment.

Turmeric remains a favorite antiinflammatory and should be included in food every day (ideally ¼–½ tsp. daily depending on your level of inflammation).

Inflammation is at the root of many

common disruptions to good health.

Given that the gut is at the center of our health and well-being, it should be no surprise that it’s highly connected to our brain and emotions. This is why stress-relieving, self-awareness-building techniques like meditation, yoga, deep breathing, walking in the woods, acupuncture, biofeedback, hypnotherapy, and cognitive behavioral therapy all have a role in improving digestive function. Take time to make real food, not too much, and enjoy every bite.

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Find a licensed naturopathic doctor for a virtual (telemedicine) or in-person consultation at naturemed. org/find-an-nd.

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NATURAL REMEDY * holistic strategies to help you feel better

Collagen for Heart Health This popular anti-aging supplement for joints and skin also boasts impressive cardiovascular benefits.

BY LISA TURNER

You already know about the benefits of collagen for healthy joints, skin, and bones. But you might not know that it can also protect your heart and reduce your risk of cardiovascular disease.

As the most abundant protein in the body, collagen plays a critical role in the strength and structure of connective tissue. But as we age, we produce less and less of this essential protein. The decline starts as early as the age of 25, and by the time we’re 60, our bodies may make only half as much as they used to. The result: a greater likelihood of achy joints, sagging skin, fine lines, and wrinkles—and, as it turns out, a potentially increased risk of cardiovascular disease.

Here’s how collagen works to support your heart—and why you should be taking it every day (plus, tips for choosing the right supplement):

and strong.

Collagen provides structure to the arteries—the vessels that carry blood from the heart throughout the body.

Without adequate structural support, arteries become weak, stiff, and inflexible, linked with a higher risk of cardiovascular disease, heart attacks, and stroke.

Some research suggests that collagen can keep the arteries healthy and strong.

In one small study, people who took a collagen supplement at breakfast and dinner (for a total of 16 grams per day) showed a significant reduction in arterial stiffness. Another study found that 2.5 grams of collagen per day had similar effects in lowering arterial stiffness.

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Photo: adobestock.com

It helps keep arteries healthy

It improves cholesterol ratios.

The balance of harmful LDL cholesterol to beneficial HDL cholesterol in the body is a well-known predictor of cardiovascular health. Over time, if your LDL levels are too high, it can lead to the formation of plaques inside the lining of the artery walls, which can narrow arteries, impede blood flow, and increase the risk of heart attack and stroke—a condition called

Research suggests that collagen not only improves cholesterol balance, but also decreases total cholesterol. atherosclerosis. Research suggests that collagen not only improves cholesterol balance, but also decreases total cholesterol, lowers triglycerides (fats linked with a higher risk of cardiovascular disease), and prevents and treats the buildup of plaque on artery walls. In one study, collagen significantly improved LDL and HDL ratios, boosted protective HDL levels, and reduced markers of atherosclerosis risk.

increased nitric oxide, and lessened markers of vascular damage.

It protects against inflammation.

The benefits of collagen for taming inflammation in athletes and people with arthritis are well-known. But research suggests that collagen may also inhibit inflammatory chemicals that play a key role in the development of atherosclerosis. Glycine is known for its ability to mitigate inflammation, and some studies suggest low levels of glycine increase the risk of heart attacks.

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What does matter: choosing a product that contains adequate amounts of collagen. Most studies suggest a range of 2–10 grams per day, though higher doses aren’t thought to be harmful. Some forms, like gummies, have as little as 50 or 100 mg.

Powders and some liquids tend to be the most concentrated sources.

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Collagen can be derived from a number of different sources, though bovine collagen is the most common (and, some research suggests, most effective). Marine collagen is considered more sustainable, since it’s usually made from the unused parts of fish, including bones, scales, and skin. Whatever form you choose, be sure it’s derived from organic and/ or grass-fed animals or sustainably sourced seafood. For vegans, there are no plant-based sources of collagen, but you can find supplements formulated with nutrients known to boost the body’s own collagen production.

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If you’re taking a flavored drink mix, gummy, or chew, be sure it’s free from additives and artificial flavors and colors. Many brands include sugar, corn syrup, or rice syrup. Choose one that’s sweetened with xylitol, stevia, or monk fruit, instead.

Choose It and Use It To protect your heart (and skin, joints, and bones) start by supporting your body’s natural production of collagen.

Be sure you’re getting plenty of vitamin C (think red peppers, strawberries, broccoli, oranges) to boost collagen synthesis.

Bone broth, eggs, fish, and poultry are rich sources of amino acids and other nutrients, such as zinc, that play key roles in collagen production. And green tea helps stimulate the production of collagen and prevent its breakdown.

For extra support, add a high-quality collagen supplement to your routine.

You’ll find a variety of forms, from powders and capsules to gummies, liquids, and flavored drink mixes. Choose the one you’ll take most frequently. More tips for picking the right collagen:

It balances blood pressure.

When arteries stiffen and plaque deposits narrow vessel walls, it’s harder for blood to flow easily, increasing the risk of high blood pressure, or hypertension.

Some research suggests that glycine, one of the primary amino acids in collagen, can reduce blood pressure and protect against arterial damage.

Collagen may also boost levels of nitric oxide, a compound that enhances blood flow and lowers blood pressure. In one study of people with mild hypertension, a collagen supplement significantly decreased blood pressure in 4 weeks. In another study, a daily dose of 2.9 grams of collagen reduced arterial stiffness,

make up the vast majority (about 90 percent) of the body’s collagen.

It doesn’t really matter which one you choose; when you take a collagen supplement, no matter what type, your body breaks it down and uses it to rebuild your own collagen.

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You’ll see some products labeled as “hydrolyzed collagen.” That just means the collagen has been processed to break down the large proteins, making it easier to digest and absorb (plus, hydrolyzed collagen dissolves better in cold beverages). The phrase “collagen peptides” refers to the end product—the smaller protein units derived from the hydrolyzation process—so it’s really the same thing.

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There are 28 different kinds of collagen, but you mostly hear about Types 1, 2, and 3. Most collagen supplements contain Types 1 and 3, which

Bluebonnet Nature’s Vital Proteins BeautifulAlly Answer Marine Collagen Collagen Collagen Gummies 1,000 mg

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NATURAL BEAUTY

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pure ingredients for skin & body

Supercharged Sunblockers Catch some rays safely and nourish your skin with all-natural mineral sunscreens.

BY SHERRIE STRAUSFOGEL

sunscreens reviewed failed to offer enough protection against ultraviolet rays or contained harmful chemicals that are absorbed by the body.

Mineral sunscreens, on the other hand, aren’t absorbed into the body.

Instead, they physically block the sun’s rays from the surface of the skin. The natural ingredients zinc oxide and titanium dioxide supercharge mineral sunscreens with broad-spectrum UV protection. Both filter or reflect the full spectrum of ultraviolet radiation

including sunburn-causing ultraviolet B rays and the elusive ultraviolet A rays, which contribute to skin cancer, wrinkles, dryness, sagging skin, hyperpigmentation, and premature skin aging.

Mineral sunscreens are rated safer on EWG’s sunscreen database than chemical sunscreens because they tend to block ultraviolet A rays better. And mineral sunscreens usually last longer than chemical formulas, too.

A few years ago, the Food and Drug Administration’s labeling rules allowed sunscreens to be labeled “broad spectrum” followed by a sun protection factor (SPF) number if they meet the FDA’s criteria for adequate sun protection. SPF measures how many minutes a sunscreen can protect you from ultraviolet B rays.

Photo: adobestock.com

When it comes to protecting your skin, all sunscreens are not created equal. Conventional chemical sunscreens must be absorbed by your skin to work. This is a concern because they contain toxic ingredients such oxybenzone and octinoxate— known hormone disruptors—and retinyl palmitate, a form of vitamin A that may harm skin and possibly lead to skin cancer.

Oxybenzone is also a skin allergen for a significant number of people, as is methylisothiazolinone, a common synthetic sunscreen preservative. As of January 1, 2021, Hawaii banned the sale and use of sunscreens containing oxybenzone and octinoxate because they can bleach and kill coral reefs.

Plus, you might not even be getting all the UV protection you were promised by a chemical sunscreen.

A 2019 report from the nonprofit Environmental Working Group (EWG) found that 67 percent of the

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Illuminate and hydrate your skin while protecting it from the sun with Derma E Vitamin C Weightless Moisturizer SPF 45. This new, multitasking moisturizer

brightens skin tone with stabilized vitamin C, reduces wrinkles with antioxidant rooibos leaf extract, reduces inflammation and smooths wrinkles with vitamin B3, and fights free radicals and soothes skin with vitamin E. Non-nano zinc oxide protects skin from UVA and UVB damage. It’s lightweight and oil-free so it won’t clog pores.

Reduce the risk of sunburn and sun aging with Mad Hippie Hydrating Facial SPF 25+. Non-nano zinc oxide provides UVA/UVB protection, and the new formula is 80-minute water resistant.

Carrot seed, avocado, and raspberry seed oils help soften and moisturize your skin, while vitamin C and ferulic acid protect against aging UV rays.

Stay sun safe with MyChelle Dermaceuticals Replenishing Solar Defense SPF 30. Non-opaque zinc oxide provides UVA/

UVB protection to prevent premature aging and hyperpigmentation. Red algae extract, which contains natural UVA filters, and a blend of healing kukui and macadamia oils restore moisture balance and reduce the appearance of wrinkles.

Protect sensitive skin with Goddess Garden Sport SPF 50 Mineral Sunscreen.

Reef-safe, non-nano zinc oxide in this dry-touch lotion offers broad-spectrum UV protection for 50 minutes and water resistance for up to 80 minutes. Organic coconut oil, aloe, and shea butter in the unscented formula keep skin moisturized.

Have more fun in the sun with Alba Botanica Maximum Fragrance Free Clear Spray Sunscreen SPF 70. The quick-dry,

air-powered mist can be sprayed on your body at any angle for water-resistant protection up to 80 minutes. Aloe vera, green tea, and ginseng extract help protect against sunburn, skin cancer, and premature signs of aging, while avocado and coconut oils moisturize.

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Men’s Health HANDBOOK Advice for preventing and treating ailments that most commonly afflict men.

BY VERA TWEED

“If it ain’t broke, don’t fix it.”

Photo: adobestock.com

All too often, such a mentality misleads men into ignoring their health, according to Fred Pescatore, MD, a New York-based integrative physician and author of The Hamptons Diet, The Allergy and Asthma Cure, and other health-related books. However, men who keep themselves in good shape have an excellent chance of staying that way for many years to come.

A study of 2,357 men who had reached the age of 70, published in the Archives of Internal Medicine, found that men have a 54 percent chance of living to age 90 or longer if they don’t smoke or have diabetes, have normal weight and blood pressure, and exercise two to four times a week. “Furthermore,” the authors of this study reported, “men with a life span of 90 or more years also had better physical function, mental well-being, and self-perceived health in late life compared with men who died at a younger age.”

In other words, a healthful lifestyle doesn’t just increase the length of life, but also improves its quality.

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What Breaks

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Is Your Prostate Healthy?

If you’re in your 50s or 60s, you’ve probably experienced benign prostatic hyperplasia (BPH), or an enlarged prostate gland. Symptoms can include frequent urination, difficulty urinating, and inability to sleep without having to urinate at night. Many supplements have shown positive results for easing BPH. Jacob Teitelbaum, MD, recommends taking 320 mg of saw palmetto in divided doses and 25 mg of zinc (including the amount in your multivitamin) daily.

Flaxseed, red clover, stinging nettle, pumpkin seed, pygeum, lycopene, and selenium are also thought to help promote optimal prostate function.

The Fix “First, lose weight,” says Pescatore.

Food and exercise are the weapons of choice to raise testosterone levels naturally. The food strategy is simple: Combine the diets of two strong wild animals, lions and gorillas. Lions live on meat, while gorillas are almost 100 percent vegetarian. Men do well by borrowing dietary habits from both animals, and adding fish.

Specifically, to increase your own testosterone production, Pescatore recommends skipping sugar, which is plentiful in sodas, ketchup, and other foods you wouldn’t think of as dessert.

So reading labels is a must.

Instead, eat lean protein and lots of non-starchy fresh vegetables, preferably

ones that are in season and grown locally. (Potatoes and corn are high in starch, whereas dark, leafy greens are not.) Include some legumes and whole grains such as brown rice and quinoa.

Many people have a sensitivity to wheat, which can contribute to weight gain and poor digestion. Consider eliminating this grain from your diet for a while and see how you feel. Protein drinks and bars can also be healthful snacks or pre-/post-workout fuel—again, read labels carefully to weed out high-sugar products. Also, be sure to include healthful fats such as olive or macadamia nut oils.

Exercise that gets your heart pumping helps your body make testosterone.

Get at least 30 minutes of significant

Photo: adobestock.com

A drop in sex drive, less enjoyment from exercise or sports, and inexplicable fatigue are among the most common reasons men come to see Pescatore.

“I’m just not as strong as I used to be,” or “I’m not feeling like my usual self,” are frequent complaints. The likely trigger of these symptoms is excess weight around the middle, creating an apple-shaped body.

“Pushing the pants down under the gut is not a good look,” says Pescatore, and he isn’t just referring to faulty fashion sense. “That gut is not healthy,” he says. Internal fat surrounding the organs in the abdominal area actively promotes disease-causing inflammation and brings about insulin resistance, a precursor of diabetes and heart disease.

Insulin delivers blood sugar, or glucose (energy from food), to cells. When insulin resistance exists, the cells refuse to accept that energy, causing high levels of glucose in the blood and more fat storage, which then perpetuates the condition. One of the byproducts is low levels of testosterone. “The more overweight men are, the more testosterone converts to estrogen,” explains Pescatore.

And low levels of testosterone make a guy feel less manly.

cardiovascular exercise at least four times a week, and do resistance training at least twice a week. When doing cardiovascular exercise, take your pulse and aim for a per-minute heart rate of 220 minus your age. For example, if you’re 50, 220 minus 50 equals 170.

Instead of taking your pulse for a whole minute, divide your per-minute rate by 6 (170 divided by 6 equals 28, approximately) and aim for 28 beats in a 10-second interval.

Pescatore also recommends a multivitamin and chromium for blood sugar control; fish oil for the heart and overall health; and Pycnogenol, an extract from pine bark, for antioxidant protection, blood sugar control, circulation, and heart health. Alpha-lipoic acid helps

fight diabetes, and CoQ10 helps protect the heart. Combined with the amino acid l-arginine, Pycnogenol can also help with erectile dysfunction, according to one study.

Testosterone Science In recent medical research, testosterone has gained prominence as an indicator of risk for various diseases. For example, a study of 11,000 men, published in Circulation: Journal of the American Heart Association, found that low testosterone levels correlated with increased risk for heart disease. Other research shows that low testosterone is linked with diabetes, insulin resistance— which leads to diabetes—elevated cholesterol and blood pressure, depression,

and death from all causes. However, this doesn’t mean that testosterone replacement therapy is a quick fix for all potential ills.

Research shows that when natural levels of testosterone are high, men function better, are less prone to disease, and live longer. However, researchers stop short of recommending testosterone replacement therapy because large studies of such therapy have not been done. Given that it took some years for large studies to discover the risks of hormone replacement therapy for women, scientists are reluctant to assume that testosterone therapy will have the same beneficial effects as naturally high testosterone levels. On a positive note, research to date has not identified any hazards of testosterone therapy.

Sleep Apnea and Snoring

Shopping Guide For health maintenance: Fred Pescatore, MD, recommends the following basic supplements for men:

Photo: adobestock.com

* * * *

Daily multivitamin/mineral: with 50 mg B vitamins and 200–400 mg magnesium Chromium: 200 mcg daily Fish oil: 3 g daily Pycnogenol: 25 mg daily

If you have a large gut, diabetes, or other risk factors for the disease, Pescatore suggests trying the following dosages and nutrients in addition to a multivitamin and fish oil:

* * * *

Pycnogenol: 50 mg daily Chromium: 200 mcg three times daily Alpha-lipoic acid: 100 mg three times daily CoQ10: 100 mg daily

A condition that afflicts men much more than women, sleep apnea can elevate blood pressure and leave you feeling tired—even after a long night’s sleep. Signs are loud, irregular snoring with quiet breaks when breathing stops.

“It’s as though someone puts a pillow over your face and suffocates you many times a night,” says Jacob Teitelbaum, MD, an integrative physician and author of From Fatigued to Fantastic, Pain Free 1-2-3, and other books.

Excess fat in tissues around the neck is a common underlying cause, says Teitelbaum, in which case the solution is to lose weight. To get better sleep in the meantime, he recommends sleeping on your side, rather than your back. Raising the head of the bed with bricks under the headboard may also help. Large tonsils or adenoids, allergies, and some medications are other possible causes, and the condition may be hereditary. Medical treatment utilizes equipment to aid continual breathing during the night. If you have insomnia, try an herbal approach: Teitelbaum recommends a formula made with valerian, passionflower, Jamaica dogwood, and/or hops.

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7

Super

Brain Boosters

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“Taking care of our brains is one of the most important things we can do for our bodies, yet, strangely, the brain is often neglected,” says alternative health expert Peter Bedard MA, CHt, author of Convergence Healing. “We diet and exercise because we like the way we look when we’re fit, but we do very little to support the most important organ in our bodies.”

Many natural remedies have been shown to support brain health through improved cognition, memory, and alertness. Some of them have been used for thousands of years in Ayurveda and/or traditional Chinese medicine. Here are seven of our favorite natural brain boosters:

Ashwagandha. This herb may be a mouthful to say, but it’s the “go-to” choice for many Ayurvedic healers. “If you’re feeling overworked, overwhelmed, or simply burned out from burning the candle at both ends, this herb might help,” says Bedard.

“It has been traditionally used in Ayurvedic medicine to

rejuvenate and enhance brain function and even prevent the deterioration of brain cells.”

A 2017 study concluded that, “Ashwagandha may be effective in enhancing both immediate and general memory in people with mild cognitive impairment, as well as improving executive function, attention, and information processing speed.”

Photo: adobestock.com

Maybe you find yourself trying to remember why you needed to go to the grocery store. Or wondering where you parked the car after a movie. Or questioning whether or not you’ve already fed the dog. If so, it might be time to consider adding some of these brain-enhancing herbs to your supplement routine.

BY JILL SCHILDHOUSE

Photo: adobestock.com

Ginseng.

Think of ginseng as the traditional Chinese medicine counterpart to ashwagandha. “This super popular herb can be found in many energy drinks,” says Bedard, pointing out that it’s often used to help support basic mental functioning. “Clarity is often a word associated with this herb. It is recognized as an adaptogen, which means that it can help you better cope with the effects of stress. Furthermore, ginseng may protect brain cells against toxins and beta-amyloid, which is integral to prevent age-related mental decline.”

Omega-3 fatty acids. One recent study shows that the omega-3 fatty acids EPA and DHA may be beneficial to patients with mild Alzheimer’s disease. And when it comes to top picks for natural brain boosters, Barry Sears, PhD, a leading authority in anti-inflammatory nutrition and author of the Zone Diet book series, says that omega-3s are key to increasing brain function and treating neuroinflammation. “You need adequate levels of omega-3 fatty acids in the blood to provide adequate levels to the brain,” he explains. “The omega-3 fatty acids are the building blocks to make resolvins, a powerful group of hormones needed to resolve existing neuroinflammation.”

Sears suggests aiming for 2.5–5 grams of EPA and DHA per day from food and supplements.

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Ginkgo biloba.

The ginkgo biloba tree is thought to be one of the world’s oldest living organisms, so it’s no wonder that its leaves were used as a medicinal herb in many ancient healing practices. Now, modern science is proving ginkgo’s brain-health benefits.

“Some research suggests that ginkgo may help to heal and regenerate brain cells, enhance memory, improve focus, and even increase intelligence,” says Bedard. A review published in the Journal of Alzheimer’s Disease found that an extract from ginkgo may help slow cognitive decline in patients experiencing neuropsychiatric symptoms, cognitive impairment, and even dementia.

A word of caution: Ginkgo is a recognized blood thinner, and should not be used in conjunction with NSAIDs such as ibuprofen and aspirin; warfarin; or any other blood-thinning medications.

Rosemary.

If you thought that rosemary was only for seasoning pasta and pork dishes, think again.

This tasty herb can also make you smarter. “Rosemary is a brain-booster, especially when used as an essential oil in aromatherapy,” says Bedard.

“Smelling rosemary essential oil is believed to improve efficiency and proficiency at mental tasks. And rosemary essential oil may also help with memory retention.” Rosemary is closely related to sage, another spice that has been shown to boost mental function.

used in traditional Ayurveda. “Research studies are showing that turmeric may boost brain health and even stave off Alzheimer’s disease by helping to ‘clear’ the brain of a protein fragment called beta-amyloid,” says Bedard. “The buildup of this protein has been shown to contribute to Alzheimer’s-related brain plaques. In addition, turmeric may shield brain health by inhibiting the breakdown of nerve cells in the brain, thus slowing down the progress of Alzheimer’s and these brain plaques.”

If you don’t want to eat a lot of curry, Golden Milk, a traditional beverage made with turmeric, is another option.

(Look for our delicious Pumpkin Golden Milk Smoothie recipe at BetterNutrition. com.) And turmeric supplements are also available.

Lemon balm.

This tasty and “lemony” herb is often served as a tea to ease anxiety and insomnia and improve cognitive function. “I blend lemon balm with St. John’s wort, lavender, and orange peel,” says Bedard.

In a study from the Journal of Neurology, Neurosurgery, and Psychiatry, 42 patients with mild to moderate Alzheimer’s disease were given either lemon balm extract or a placebo for four months. At the end, those who took lemon balm showed a significantly greater improvement in cognitive function.

Non-Herbal Brain Boosters PROBIOTICS

Numerous compelling studies have found that the makeup of bacteria in the gut has a profound impact on brain chemistry, behavior, learning, and mood. Researchers call it the gut-brain axis. Specific probiotics (beneficial bacteria) can significantly impact mental and overall brain health in a good way.

VITAMIN B12 & FOLATE

Research has clearly established that B-complex vitamins—particularly vitamin B12 and folate—help prevent mental decline. A study from Oxford University found that having higher levels of these nutrients can actually give the brain a boost in those with mild cognitive impairment.

PREVAGEN

The active ingredient in Prevagen, apoaequorin, has demonstrated effectiveness in improving several aspects of cognitive function. In a double-blind, placebo-controlled clinical trial, a subgroup of adults over 40 with mild, age-related cognitive impairment showed significant improvement in memory-related measurements after taking just one Prevagen a day for 90 days.

EDITORS’ BRAIN HEALTH PRODUCT PICKS

Beyond adding spice to delicious curry recipes, turmeric is a tantalizing herb that has long been

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Bio-Kult Mind Probiotic Supplement

Enzymedica Aqua Biome Omega-3 Maximum Strength

Gaia Herbs Mind Spring

NOW Brain Elevate

Prevagen Regular Strength

Photo: adobestock.com

Turmeric.

Grow Your Own Healing Herb Garden

Photo: adobestock.com

Gardening has benefits aplenty, from relieving stress to improving mood. One experiment by NASA found working with plants improved psychological well-being for astronauts in the harsh environment of outer space. The simple act of gardening, which requires focus, critical thinking, and planning, enhances cognitive function, especially for seniors. Ready to get digging? Start with these five easy-to-grow selections. BY LISA TURNER

GROW YOUR OWN:

GROW YOUR OWN:

GROW YOUR OWN:

GROW YOUR OWN:

THYME

OREGANO

LEMON BALM

ROSEMARY

A staple in Mediterranean, Caribbean, Central American, and other cuisines, this member of the mint family grows in a variety of regions, and thrives in sunny, less-humid conditions. It’s rich in thymol and other essential oils and compounds that support immune health and may protect against viral infections. The essential oils in thyme also help relieve coughs and ease congestion.

HOW TO USE IT: Steep a few sprigs of fresh thyme in a cup of boiling water for 10 minutes, then strain. Or cut long sprigs, tie the stems together with twine, and hang to dry, leaves pointing down, in a cool, dark location. When they’re completely dry, store in a sealed glass jar. For tea, steep 1 tsp. of dried thyme in a cup of boiling water. Or add a handful of dried leaves to a pot of boiling water, remove from heat, and use as a steam to relieve congestion and ease coughs.

This fragrant member of the mint family, native to Europe, grows well in a wide variety of climates. Carvacrol, limonene, and other antioxidant compounds that give oregano its distinctive flavor and scent also protect against viruses, bacteria, and other pathogens. Studies show these compounds reduce inflammation, support immune health, and may fight antibioticresistant pathogens.

HOW TO USE IT: For tea, steep a few sprigs of fresh oregano in a cup of boiling water for 10 minutes, then strain. Or make oregano oil: gather about two cups of oregano leaves, loosely packed. Gently crush leaves, half a cup at a time, with a mortar and pestle (you can also use a muddler). Pour one cup of warm olive oil over crushed leaves, mixing well.

Transfer mixture to a glass jar with a tight-fitting lid and infuse for two weeks in a cool, dark location, swirling every day or two. Strain through a cheesecloth, discard leaves, and store oil in a tightly sealed glass jar.

Also known as Melissa officinalis, this fragrant member of the mint family is native to Europe but it’s easy to grow in a variety of climates. Lemon balm is traditionally used to treat stress and insomnia, and studies show that it may benefit immune health as well. It’s rich in a variety of phytochemicals that have antiviral, antibacterial, and anti-inflammatory effects. Studies suggest lemon balm essential oil can inhibit influenza virus replication, and water extracts enhance immune system activity.

HOW TO USE IT: Coarsely chop fresh leaves, steep 2 tsp. in a cup of boiling water for 10 minutes, and strain. The fresh leaves have a bright, citrusy flavor that can be used in cooking; mince them and add to salad dressings, lemon scones, fruit salads, or citrus sorbets. To dry lemon balm, cut stems about three inches from the ground, tie the stems together with twine, then hang with leaves pointing downward in a cool, dark location. When they’re completely dry, strip leaves from stems and store in a sealed glass jar. For tea, steep 2 tsp. of dried leaves in a cup of boiling water for 10 minutes, then strain.

This aromatic evergreen shrub has been used for thousands of years in both culinary and medicinal applications. It’s native to the Mediterranean, but is relatively hardy in cooler climates and grows well in a variety of regions. Rosemary is rich in rosmarinic acid, carnosol, carnosic acid, and other antioxidant compounds that reduce inflammation, support immune health, and protect against viruses, bacteria, and other pathogens.

HOW TO USE IT: Steep one large sprig of fresh rosemary in a cup of boiling water for 10 minutes, then discard sprig; or strip needles from fresh rosemary sprigs, loosely pack 1 tsp. into a tea ball, and steep in boiling water. For a simple tincture, pack rosemary sprigs in a pint-sized glass jar, cover with vodka, and seal jar; let stand in a cool, dark location for 4–6 weeks, shaking jar every day or two. Discard rosemary sprigs, and strain tincture into a glass jar with a tight-fitting lid.

ARE YOU

GlutenFree AND

Healthy?

If you’ve developed unwanted weight gain or heart disease risk factors after eliminating gluten from your diet, better carb choices can help balance blood sugar and insulin levels to take you to a new level of health.

Jan Seacrest, a 45-year-old electrical engineer, and Amanda Malvo, a 38-year-old artist, both had longstanding irritable bowel syndrome that magically clear up when they eliminated gluten from their diets. They were astounded that simply avoiding gluten eradicated issues that their doctors hadn’t been able to remedy, so they purchased and ate as many Certified Gluten-Free products as possible.

Though, digestively, they felt amazingly better, they gradually developed new health issues. At first, Jan found herself craving more sweets. A few months after changing her diet, she noticed that she was having trouble fitting into her pants.

Nine months after changing her diet, an annual physical exam revealed that she had gained 25 unwanted pounds, and her blood sugar levels had risen to diabetic levels.

Amanda, on the other hand, didn’t gain weight in her first year of going glutenfree. But she did develop borderline high blood pressure and was diagnosed with fatty liver disease—not the health results she was expecting!

Unfortunately, these stories aren’t unique. While it’s common for people to experience improvements in their health when they first adopt a gluten-free (GF) diet, many gradually develop unwanted weight gain or new health issues, including elevated blood sugar or blood pressure. In one study conducted in 2006, 82 percent of people who went on a gluten-free diet gained weight within the first two years, including 81 percent of the people in the study who were originally overweight.

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Photo: adobestock.com

BY MELISSA DIANE SMITH

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Most GF Foods Are High Glycemic Though therapeutic to gluten-sensitive people, most gluten-free foods have a high glycemic index (GI). High GI foods act more like sugar in the body, resulting in higher, more erratic blood sugar levels, which can cause an increase in appetite and cravings for carb-laden foods such as sweets and bread.

When most people start a glutenfree diet, they simply replace the wheatcontaining breads, pasta, baked goods, and snack foods they were eating with gluten-free versions of those same foods.

But gluten-free bread, pasta, and crackers actually have a higher GI than their gluten-containing counterparts. Even gluten-free whole grains such as brown rice and millet are high-glycemic.

These foods stimulate sharp increases in blood sugar levels, and the body responds by increasing the production of insulin. This combination of high blood sugar and high insulin sets off a cascade of events in the body that promotes weight gain and greatly increases the risk of conditions such as type 2 diabetes and cardiovascular disease.

disease, an excess of fat stored in the liver, which is another condition strongly associated with metabolic syndrome.

The Solution To experience the health benefits of eating gluten-free without increasing the risk of metabolic syndrome, cardiovascular disease, and type 2 diabetes, research supports shifting to a low-glycemic, gluten-free diet. Here are some tips:

* *

* *

Eliminate most gluten-free bread and cereal, millet, rice, rice crackers, and pasta made from corn or rice, all of which have a high glycemic index.

Switch to lower-glycemic fruits (apples, pears, peaches, plums, strawberries, oranges) and, for some people, to legumes (kidney beans, split peas, chickpeas, lentils).

Avoid sugar and sweeteners. Stay away from convenience foods that contain hidden sugar.

Focus on incorporating healthy fats, protein, minimally processed foods, and dietary fiber to help lower the gluten-free diet’s glycemic impact.

An increasingly popular way to go low-glycemic and gluten-free is to follow a Paleolithic hunter-gatherer diet that avoids grains, dairy, sugar, legumes, and vegetable oils, and instead emphasizes nonstarchy vegetables, fruits, nuts, seeds, and animal protein. A 2015 diet comparison found that the Paleolithic diet resulted in greater short-term improvements in the symptoms of metabolic syndrome than conventional recommended diets.

Although substituting processed gluten-free breads, pasta, baked goods, and snack foods for wheatbased products may be an easy way to go gluten-free, it sets people up for new, non-gluten-related ailments and diseases, as I explained in my books Going Against the Grain and Gluten Free Throughout the Year.

Changing your diet to incorporate low-glycemic gluten-free food choices such as nonstarchy vegetables, beans, nuts, and seeds can, through their beneficial effects on blood sugar and insulin, take you to a new level of health.

Metabolic Syndrome

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Healthier Substitutes The easiest way to avoid gluten the low-glycemic way is to emphasize naturally gluten-free, grain-free, low-carbohydrate foods, such as nonstarchy vegetables, nuts, and seeds. The following are examples of less-processed, blood-sugarbalancing, healthier alternatives to common gluten-free convenience foods.

In place of:

Eat:

Rice or corn pasta Bread made with rice flour Rice crackers Corn chips, rice chips, or potato chips GF pretzels or popcorn

Spaghetti squash, zucchini, or kelp noodles Bread made with nut flour Flaxseed crackers Kale chips Nuts or pumpkin or sunflower seeds

Adapted from information in Gluten Free Throughout the Year (2010) by Melissa Diane Smith

Photo: adobestock.com

A standard gluten-free diet is linked to an increased risk of metabolic syndrome in people who have celiac disease or non-celiac gluten sensitivity. Metabolic syndrome, also called insulin resistance syndrome, is a cluster of risk factors— including large waist size, low HDL cholesterol, and elevated blood pressure, blood sugar, and triglycerides—which predispose people to type 2 diabetes and cardiovascular disease.

A 2020 study found that there was an increase in weight gain and a 20 percent increase in the prevalence of metabolic syndrome in patients with celiac disease who followed the gluten-free diet for six months. In patients with gluten sensitivity who ate gluten-free for six months, there was no significant weight gain, but there was a 15 percent increase in the prevalence of metabolic syndrome and a 20 percent increase in fatty liver

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EATING 4 HEALTH

*

foods & meals that heal

The Anti-Cancer Diet Disease-proof your plate with science-backed foods shown to reduce cancer risk.

BY LISA TURNER

Cancer is the scariest disease, and one of the most common. It’s the secondleading cause of death in the United States, and about 40 percent of men and women will be diagnosed with cancer at some point during their lifetimes. While genetics do play a role, the vast majority of cancers are largely preventable—as many as 90 to 95 percent of cancer deaths are attributed to lifestyle factors including smoking, alcohol consumption, sun exposure, obesity, stress, and diet. So how you live and what you eat can dramatically slash your chances of getting cancer.

What Not to Eat

The Cancer-Preventive Diet To lower your cancer risk, dramatically increase your intake of fruits and vegetables. The American Institute of Cancer Research estimates that increasing daily intake of fruits and vegetables to five servings per day could cut cancer rates by as much as 20 percent. Fresh fruits and veggies are loaded with antioxidants

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make it!

Spinach Salad with Tahini Dressing Serves 4 Salad: 5 cups baby spinach ½ cucumber, sliced ½ cup canned chickpeas, drained and rinsed 4 radishes, thinly sliced 2 Tbs. unsalted sunflower seeds 10 cherry tomatoes, halved Dressing: ½ cup fresh lemon juice ½ cup extra virgin olive oil ¹⁄³ cup tahini

2 Tbs. maple syrup or honey 2 garlic cloves, minced Sea salt and black pepper, to taste 1. Combine all salad ingredients in large salad bowl.

2. Combine lemon juice, olive oil, tahini, maple syrup, and garlic in blender, and blend until smooth. Season to taste with salt and pepper.

3. Pour dressing over salad, and toss to coat.

Per serving: 520 cal; 9g prot; 41g total fat (6g sat fat); 37g carb; 0mg chol; 140mg sod; 9g fiber; 18g sugar Recipe excerpted from Ancient Remedies by Dr. Josh Axe.

Photo: Pornchai Mittongtare, Styling: Robin Turk; Food Styling: Claire Stancer

Factory-farmed meat, processed meat (pepperoni, salami, hot dogs, bacon), and charred or grilled meat are linked with a higher incidence of cancer. Excess sodium increases the likelihood of gastric cancer, and the trans fats found in margarine, fried foods, and processed baked goods can double your chances of breast cancer. Sugar and refined carbs boost the risk of prostate and other cancers. And watch out for cancer-provoking foods you might not have expected, like those healthy canned tomato sauces and coconut milks in your pantry. They’re probably packed in cans lined with bisphenol-A (BPA), which is linked with breast, prostate, and other cancers.

that combat oxidative stress—an overabundance of free radicals that can lead to DNA damage and the progression of cancer. Fruits and vegetables are also high in anti-inflammatory compounds that offset inflammation, a key factor in cancer development and tumor growth and progression. Then add healthy fats from nuts, olives, and avocado; lean protein (especially fatty fish); and plenty of legumes—they’re rich in fiber, which has been linked with a decreased incidence of cancer and other diseases.

Ready to cancer-proof your body?

Fill your plate with these food groups, shown to lessen your risk: Cruciferous vegetables. Broccoli, cauliflower, and other crucifers are high in glucosinolates and other compounds that reduce the risk of lung, colorectal, and other cancers. Studies suggest that cruciferous vegetables protect against cancer more effectively than the total intake of fruits and vegetables.

Eat these: broccoli, cauliflower, cabbage, kale, Brussels sprouts, bok choy, arugula, turnips, radishes.

Dark leafy greens. Spinach, kale, and other dark leafies are rich in carotenoids, especially beta carotene, lutein, and zeaxanthin—antioxidants linked with a lower risk of breast and other cancers. They’re also high in folate, a B vitamin that repairs DNA damage, and some—like kale, arugula, and cabbage—do double-duty as members of the crucifer family.

Eat these: spinach, kale, chard, lettuce, collard greens, beet greens, watercress, arugula.

Red fruits and vegetables like tomatoes and watermelon contain lycopene, a potent antioxidant that promotes apoptosis—cancer cell death—inhibits metastasis (the spread of cancer to other parts of the body), and protects against prostate, breast, and other cancers.

Eat these: tomatoes, watermelon, pink grapefruit, guava, papayas, red carrots, persimmons.

Purple-red-blue foods like blackberries and red cabbage are rich in anthocyanins, antioxidants that reduce inflammation, stimulate apoptosis, inhibit metastasis, and protect against breast, prostate, colon, lung, and other cancers. Some, such as red grapes, black plums, and blueberries, also contain resveratrol, another cancer-preventive antioxidant.

Eat these: beets, red cabbage, cherries, pomegranates, blackberries, blueberries, eggplant, purple cauliflower, black plums, prunes, red or purple grapes.

Yellow-orange fruits and vegetables like sweet potatoes and mangoes are packed with cancer-preventive carotenoids, especially beta-carotene and alpha-carotene. Some, such as sweet potatoes and winter squash, are also high in fiber, which reduces the risk of colorectal and other forms of cancer.

Eat these: carrots, winter squash, pumpkin, papaya, mangoes, apricots, yellow beets, dark leafy greens.

Berries are rich in a variety of phytochemicals including flavonoids, proanthocyanidins, ellagitannins, and lignans, as well as other compounds that reduce inflammation, minimize DNA damage, encourage apoptosis, mitigate cancer cell proliferation, and protect against a variety of cancers. Berries are also packed with cancer-preventive fiber and vitamin C, which may slow cancer growth.

Eat these: blackberries, blueberries, raspberries, strawberries, cranberries, mulberries, elderberries.

Alliums, such as onions and garlic, contain cancer-preventive sulfur compounds that support the elimination of carcinogens and inhibit the growth of cancer cells. Onions are also rich in quercetin, a compound with antioxidant and anti-inflammatory activities that protects against ovarian cancer and other forms of cancer. And red onions contain anti-cancer anthocyanins.

Eat these: onions, garlic, leeks, chives, scallions, shallots, ramps.

Legumes, including beans, peas, and lentils, are loaded with cancer-preventive fiber, as well as a compound called inositol hexaphosphate (IP6) that reduces cancer cell proliferation and induces apoptosis in prostate, breast, skin, and liver cancer cells. Black beans and kidney beans also contain cancer-protective compounds known as anthocyanins. And studies link a higher intake of legumes with a significant decrease in colorectal cancers.

Eat these: black beans, kidney beans, chickpeas, pintos, white beans, lentils, mung beans, soybeans.

Nuts and seeds contain a variety of protective compounds, including anti-inflammatory vitamin E and monounsaturated fats, and studies link a higher consumption of nuts with a reduced risk of cancer, especially cancers of the digestive system. Brazil nuts are loaded with selenium, peanuts (technically a legume) contain resveratrol, and flaxseeds are rich in lignans, anti-inflammatory compounds associated with a lower incidence of breast and other cancers. Plus, chia and flax are especially high in fiber.

Eat these: almonds, walnuts, cashews, peanuts, Brazil nuts, chia seeds, hemp seeds, flaxseed.

Tea is rich in a variety of cancerpreventive compounds that inhibit carcinogenesis—the process by which normal, healthy cells transform into cancer cells—of the skin, lung, oral cavity, esophagus, stomach, liver, prostate, and other organs. Green tea is the most concentrated dietary source of epigallocatechin gallate (EGCG), a powerful antioxidant that protects against a variety of cancers. Black tea is also high in a variety of polyphenols with potent anticancer activities. And while they’re not members of the true Camellia sinensis tea family, rooibos and honeybush teas have chemopreventive properties as well.

Drink these: green tea, matcha, black tea, rooibos tea, honeybush tea.

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HEALTHY DISH

*

recipe makeovers full of modern flavor

Light Summer Refresher Take a break from hot weather with this antioxidant-packed, cooling treat.

Green tea, ginger, and mango—the combination sounds intriguing and tastes even better. The light ginger notes help showcase the creamy rich flavor of fresh mango, which is more like ice cream than a sorbet (especially if you put it in the freezer for a bit).

This treat is a bone-builder if there ever was one, with polyphenols— the technical name for healthy plant compounds—from the green tea combined with antioxidants and minerals from the fruit.

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For those who are watching their sugar intake, it’s perfectly possible to use erythritol or stevia to sweeten this recipe. In this version, Chef Jeannette decided to go with honey, about which I have a few things to say. I absolutely love the stuff, think it’s one of nature’s delicacies, and am happy that the real, local, cold-pressed, organic kind contains not just sugar, but quite a few healthy enzymes, minerals, and other components of “real” food.

But I’m also aware that it’s sugar, and that the body treats it as a sugar.

So if you’re anywhere on the insulinresistant spectrum—and 88 percent of us are—you might want to lose the honey and stick with erythritol.

I’ve tried this recipe both ways— with honey and with erythritol—and it’s delicious either way. It’s fresh and tropical, and you’ll find yourself swirling it around in your mouth before swallowing.

—Dr. Jonny

Photo: Pornchai Mittongtare; Styling: Robin Turk; Food Styling: Claire Stancer

BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC

make it!

Gingered Mango and Green Tea Refresher Serves 4 Dried mango is tough and leathery.

It’s easier to use kitchen shears than a knife to snip it into pieces. For this recipe, loose tea leaves are preferable because there isn’t enough water for the required number of bags. If you have bags, tear them open and use just the leaves. ½ cup unsweetened dried mangoes, chopped 2 Tbs. loose green tea leaves (about 4 tea bags) ½ cup boiling water 2 Tbs. raw honey, to taste ¹/3 cup grated ginger, or more, to taste 3 cups ripe mango (about 4 fruits), peeled, pitted, and cut into chunks 1. In small bowl, cover dried mangoes with water and soak about 10 minutes.

2. Meanwhile, place tea leaves into mug and add boiling water. Set small plate on top to cover and steep 4 minutes. Remove plate and gently strain tea through double mesh sieve into small bowl.

FEATURED INGREDIENT

Green Tea If you want just one fast takeaway about green tea that you probably won’t forget, here it is: Green tea could save your life. No kidding. In a study that followed more than 40,000 adults in Japan for 11 years, those who drank 5 or more cups of green tea each day were significantly less likely to die. Period.

But green tea’s resume goes even deeper and wider. It’s absolutely loaded with catechins, flavones, and flavonols, biochemicals that exhibit antioxidant, anti-inflammatory, and anticancer activities. Green tea also has a positive effect on both diabetes and obesity. One particular compound in green tea—epigallocatechin gallate (EGCG)— has shown remarkable promise for fat burning and is even sold in supplement form as a weight loss aid. It inhibits the proliferation of fat cells, increases fat burning, and even increases energy expenditure.

Green tea—and the cornucopia of polyphenols it contains—has long been associated with weight loss through a variety of mechanisms. One of these may be that green tea helps stimulate the production of brown fat, which is associated with fat burning in the human body.

For a long time, we’ve thought that amazing foods—green tea, broccoli, kale, red wine—did most of their work by being powerful antioxidants and anti-inflammatories, and for the most part, that’s true. But now we’re finding that compounds such as green tea help the body at an even deeper level that can’t be explained by its antioxidant and anti-inflammatory properties alone.

Within just about every cell in the body are structures called mitochondria—ground zero for energy production, fat burning, and other metabolic processes. Green tea helps repair and strengthen mitochondria by activating mechanisms that force the cell to make protective enzymes that ultimately stimulate production of more mitochondria.

And healthy, functioning mitochondria lead to a healthy metabolism, which leads to more energy, greater clarity, and even weight loss.

Note on caffeine: All the great studies on green tea were done on the caffeinated version, and it’s worth noting that green tea drinkers rarely get the jitters that coffee drinkers do. That’s because green tea contains an amino acid called L-theanine, which is one of nature’s great relaxers. It produces a sense of calm and focus that offsets the jittery effects of caffeine.

3. Whisk in honey until completely dissolved. Squeeze grated ginger so that juice runs into tea.

4. Drain dried mango and place in food processor. Add fresh mango and process until smooth, scraping down sides as necessary.

5. Pour prepared tea syrup into mango purée and process until smooth and well incorporated.

Photo: adobestock.com

6. Eat immediately as a pudding, chill in fridge to thicken slightly and enjoy later, or run mixture though ice cream maker, following the factory directions.

Per serving: 160 cal; 2g prot; 0.5g total fat (0g sat fat); 39g carb; 0mg chol; 0mg sod; 3g fiber; 33g sugar

Notes from the Clean

Food Coach

If you want to freeze the pudding but don’t have an ice cream maker, pour it evenly into a deep-dish pie plate and cover tightly with a layer of plastic wrap. Freeze 2–4 hours, depending on preferred consistency (2 hours will give you a slushier consistency, like a thick frappe, while 4 hours will give you a consistency more like a sorbet).

To serve, set the pie plate on the counter for about 5 minutes, until you can remove the mango. Break it into chunks with a heavy knife and process in food processor until smooth, about 20 seconds. If you refreeze processed portions, wait 10–15 minutes before serving.

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ASK THE NUTRITIONIST

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answers to your food questions

From No Meat to Grass-Fed Red Meat Some vegetarians are rethinking the reasons they adopted a plant-only diet—and rediscovering high-quality animal protein, particularly pasture-raised meat.

Photo: Tutsi_N⁄adobestock.com

BY MELISSA DIANE SMITH

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Q: Four years ago, I became a vegetarian because I was disturbed about factory farms, and I also heard that avoiding meat was better for the environment. At first, I felt great, but about three months into the diet, I developed strong sugar and carb cravings. Over time, I gained weight and was diagnosed with type 2 diabetes. My teenage daughter, who also became a vegetarian a few years ago, developed anemia and stopped having a menstrual period. So I’ve started to rethink my beliefs about vegetarianism. Now I’m wondering if animals raised humanely using regenerative practices are not only good for the environment, but may be important for my best health, as well.

A: Some people who adopted a vegetarian in animal foods or are easier for the or vegan diet for health, ethical, and/ or environmental reasons discover that meat from animals humanely raised on pasture is a superior, back-to-nature alternative. Not only is this type of meat more nutritious and in keeping with the type of meat our ancestors ate, but allowing animals to graze and naturally fertilize grass can actually renew soil health and allow us to grow more nutritious food. This alone is a compelling reason to consider eating ethically raised meat. But improved health is probably the number one reason why some vegetarians are deciding to beef up their diets.

We’re All Biochemically Unique Many people do very well on a vegan or vegetarian diet. But for others, it’s only a matter of time before something happens with their health, which leads them to rethink their diet. There may be several reasons why this happens. For one thing, plant foods are high in carbs, a quick-burning fuel that doesn’t provide sustained energy. Animal products, on the other hand, provide protein and fat, which are slower-burning fuels that can stabilize blood sugar and energy levels for longer periods of time.

Several nutrients—vitamin B12, iron, zinc, EPA/DHA from fish (omega-3s), and calcium—are either exclusively found

body to absorb from animal foods. That means that vegetarians have a greater risk for developing nutrient deficiencies, according to the 2020 documentary Sacred Cow: The Nutritional, Environmental and Ethical Case for Better Meat.

Grass-fed meats are richer in betacarotene and hard-to-obtain omega-3 fatty acids than conventional factoryfarmed meats. And they are the richest source of conjugated linoleic acid (CLA), a fatty acid that is believed to reduce the risk of cancer, obesity, diabetes, and a number of immune disorders.

Former Vegetarians Tell Why They Started Eating Meat Again What really matters most is finding a diet that enables you to thrive. The following are five examples of former vegetarians who added healthy meat back into their diets, primarily because doing so dramatically improved their health.

Taylor Collins, a triathlete and competitive runner, and Katie Forrest, an Ironman

contestant and bike racer, believed that a vegetarian diet was the “clean” way to live, both physically and spiritually.

However, they were plagued by various digestive disorders and inflammation, and eventually turned their entire approach upside down by adding grass-fed

protein and healthy animal fats back into their diets. When they did, their health problems disappeared, and they became leaner, faster, and stronger than they had ever been. They went on to found EPIC Foods, which offered the world’s first 100 percent grass-fed meat bar with nuts and fruit.

Robb Wolf followed a vegan diet and

suffered from ulcerative colitis, a long-term condition that affects the colon and rectum as they become inflamed. Before switching to a Paleo diet that includes high-quality meat, he was supposed to get a bowel resection and was on statin drugs, blood pressure medications, and antidepressants. After he switched to a Paleo diet that included healthy animal protein, fruit, and vegetables, his health problems resolved themselves without surgery and medications.

He later wrote The New York Times bestseller The Paleo Solution and recently coauthored Sacred Cow: The Case for (Better) Meat, which is a companion book to the documentary.

Angela Bicos Mavridis became a vegetarian

at the age of 13 and continued to eat that way for 35 years. Constantly bloated,

How to Buy High-Quality, 100% Grass-Fed Meat To eat meat but avoid commercial meat from animals that have been raised in unhealthy confined feedlots, seek out 100 percent grass-fed, grass-finished meats. Search for local meat producers listed on RegenerationInternational.org, or look for USDA Organic packaged meats with the following additional certifications:

* American Grassfed Association * * *

(AGA Certified) Animal Welfare Approved Pasture Raised Global Animal Partnership Certified (Steps 4 and 5)

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ASK THE NUTRITIONIST

DIGESTIVE HELP If you haven’t eaten meat in a while and have trouble digesting it, consider trying a betaine hydrochloride (HCL) supplement at the beginning of a meal to support optimal stomach acid—or discuss it with a holistic doctor or healthcare practitioner. Lierre Keith, author of The Vegetarian Myth, says this supplement helped her comfortably eat meat again, and it may be helpful for others who have low stomach acid and have trouble digesting meat.

You don’t have to stop eating all meat simply because you want to boycott meat from factory-farmed animals. You can choose 100 percent grass-fed and grassfinished meat, which is healthier for you and for the environment. tired, and suffering from a variety of unidentifiable health issues that were masked by modern medicine, she eventually came to realize that clean animal protein paired with real, nutrient-packed ingredients made her feel better emotionally and physically. She became such a believer in the benefits of highquality animal protein that she founded Tribali Foods, which sells deliciously flavored frozen meat patties made from 100 percent organic animal meats seasoned with vegetables, spices, herbs, and purées.

Lierre Keith was so sickened to learn

about factory-farmed animals she became a vegan at the age of 16. But soon she developed hypoglycemia that led to big drops in energy, and about a year into the diet, she stopped menstruating. Being a vegan became a key part of her identity, so she wasn’t able to see that the health troubles she developed were due to her diet. She continued to eat vegetarian for close to 20 years, and over time developed a

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severe vitamin B12 deficiency, anemia, digestive disorders, frequent colds, degenerative discs in her spine, and multiple autoimmune disorders, including Hashimoto’s thyroiditis.

Today, Keith believes that eating a low-fat vegan diet for a few decades damaged her health in several ways and says that eating grass-fed animal products has restored much of her health. She wrote The Vegetarian Myth in 2009 as a cautionary tale to others to try to prevent the health problems she developed and to cut through misinformation and explain that there are compelling moral, environmental, and health reasons to eat grass-fed meat from humanely raised animals.

A New Perspective On Environmental & Philosophical Reasons Many people turn toward vegetarianism because they are disturbed about the treatment of animals on factory farms, and rightfully so. Confining animals and feeding them large amounts of corn and soybeans—food they were not designed to eat—is not only damaging to the animals’ health, it also destroys the soil and pollutes the environment.

But factory farming, which has been in practice for only about 50 years, is not how our meat-eating ancestors raised animals. You don’t have to stop eating all meat simply because you want to boycott

Find Out More

meat from factory-farmed animals. You can choose 100 percent grass-fed and grass-finished meat, which is healthier for you and for the environment.

As the 2020 documentary Kiss the Ground explains, using regenerative practices to raise ruminant animals (such as cows, bison, and sheep) is key in fixing a modern agricultural system that’s destroying soil health and contributing to weather extremes. Consider that bison once freely roamed the plains of North America and helped sustain those ecosystems through grazing, fertilization, trampling, and other natural behaviors. What the bison once did for the land can be closely duplicated by ranchers who raise ruminant animals on pasture in a managed way.

This natural way of raising animals also builds organic matter in the soil, which leads to the soil storing more water and drawing more carbon out of the atmosphere.

Some vegetarians simply don’t want animal products used in any way in the production of the food they eat. In her book, Keith explains that she once felt the same way. But her idea of veganism eventually collapsed while growing vegetables in her own garden. She learned about the importance of feeding the soil nitrogen to grow nutritious plants. And the only available nitrogen sources are either synthetic fertilizers made from fossil fuels—which aren’t sustainable and destroy the soil—or animal products, such as bone meal, blood, or manure, which feed microorganisms in the soil in order to grow nutrient-rich vegetables.

No organically grown plant food, even a head of lettuce, is entirely vegan, Keith says. She realized that a mix of animals and plants mimics nature and creates a healthy agricultural system. Those awarenesses—and her desire for improved health—brought her back to meat.

* Kiss The Ground documentary,

* Sacred Cow: The Nutritional, Environmental and Ethical Case for Better Meat, sacredcow.info

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kissthegroundmovie.com The Vegetarian Myth by Lierre Keith.

Why Grassfed is Best! by Jo Robinson

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COOK WITH SUPPLEMENTS

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easy ways to boost your nutrition

Savor the Flavor of Hemp Hearts Hemp is all the rage these days, with everything from clothing to supplements made from the hearty plant. But have you tried cooking with it? These delicious pork chops will make you a believer.

Hemp and Herb Crusted Pork Chops Serves 4 4 pork chops, boneless ¾ cup almond meal or almond flour, divided ¼ cup milk ½ cup hemp hearts 1 tsp. garlic powder 1 tsp. Italian seasoning ½ tsp. paprika ¼ tsp. ground pepper 2 tsp. large granule Salt ¼ cup coconut oil ¼ cup milk

Field Theory Hemp Hearts

2. Melt coconut oil in skillet on medium low heat. The oil is ready for frying when a drop of water sizzles.

3. Lightly coat both sides of pork chop in almond flour and shake off excess.

Dunk both sides of pork chop into milk. Place pork chop in seasoned hemp heart dish and thoroughly coat both sides. Repeat with remaining pork chops.

4. Add pork chops to skillet with coconut oil (you may have to fry them in batches), and cook on medium heat 3–5 minutes, until dark golden brown. Flip and cook 3–5 minutes more. Remove pork chops to cooling rack and allow to rest a few minutes before serving.

Per Serving: 600 cal; 36g prot; 48g total fat (18g sat fat); 9g carb; 70mg chol; 1280mg sod; 4g fiber; 3g sugar Recipe courtesy of fieldtheoryhemp.com

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Photo: (clockwise from top) Pornchai Mittongtare, Styling: Robin Turk, Food Styling: Claire Stancer

1. Pat pork chops dry with paper towel, and set aside. Measure 2 Tbs. almond flour onto plate. Pour milk into shallow dish. Combine hemp hearts, ½ cup almond flour, and seasonings in separate shallow dish.