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AMAZING
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The Ultimate Guide to
DIGESTIVE ENZYMES
EAT FOR WELLNESS Food Trends for Better Health
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contents | summer 2018
13 AMAZING NEWS
48 GO AROMATHERAPY
The lastest research on vitamin D; why men need more sleep; mindfulness, and more.
Kick Cravings to the Curb
18 WHAT I TAKE Marjolein Brugman
features 37 40 44
READERS’ DIGEST Here’s what you need to know about supplementing with digestive enzymes to help you get the best health benefits from the foods you consume.
SWEET THINGS We know that too much refined sugar is bad for you, and artificial sweeteners can sometimes add calories to a meal. Instead of going cold (and sugarless) turkey, try some of these healthier substitutions.
This QVC star, CEO, and fitness trailblazer makes mind-bodyspirit wellness simple and achievable.
50 BEAUTY INSIDE & OUT
20 INSIDE SCOOP
52 FIT & HEALTHY
Love Your Liver
Prevent Common Running Injuries
Your liver works hard to detoxify your body, so give it some love with these five natural cleansing supplements.
24 REMEDY 411 Breathe Easy Simple, natural ways to clear congestion and irritants, and keep the air flowing.
28 HEALTH Q&A The Wonder Drug? Separating fact from fiction with CBD oil.
34 HERBAL HEALING 5 No-Fail Energy Boosters Has your get-up-and-go gotten up and gone? Banish exhaustion with these five natural remedies.
BIOHACK YOUR HEALTH A handful of natural tricks can help you tap into the power of biohacking—the new buzzword for anything that improves mental performance and energy, and “hacks” your genetic makeup for a more vibrant life.
24
Eat to boost respiratory health.
4
SUMMER 2018 | AMAZING WELLNESS
When you can’t stop thinking about a certain food—ice cream, French fries, chocolate—reach for these essential oils.
The Mane Thing Here’s everything you need for healthy, beautiful hair.
The most common running injuries are those caused by repetitive movements and stresses on joints and tendons. Here are 12 ways to prevent them—and treat them if they do occur.
54 MAKE IT Cooking With Mushrooms Boost energy, brain, hormones, and immune system with these magic mushroom recipes.
56 HEALING KITCHEN Heart-Healthy BBQ Whip up this delicious grilled salmon recipe at your next gettogether or serve it for an easy weeknight meal.
55 CHECK IT OUT! Must-Haves These products are sure to become regulars on your supplement shelf.
COVER PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; STYLING: ROBIN TURK
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Natural tips and tricks for more energy.
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editor’s note
In our
GUT INSTINCTS Eating a diet rich in healthy foods is a good start to keeping your digestive system on track.
next issue ...
I
recently read a statistic that stated upwards of 60 to 70 million Americans are affected by digestive diseases. Pause and read that number again. It seems staggering. So does this number: $100 billion a year. That’s how much digestive diseases and disorders cost the U.S. for care and hospitalization. Digestive diseases include acid reflux, gas, bloating, leaky gut, irritable bowel syndrome (IBS), Crohn’s disease, diverticulitis, malabsorption, diarrhea, and constipation. Many of these can be attributed to a diet filled with processed foods and foods high in fat and calories. I suffer from gastroesophageal reflux disease (GERD), something researchers estimate 20-44 percent of the population in Western nations condend with. Many experts believe that it’s the direct result of eating a highly processed diet (guilty as charged). It can also be triggered by food allergies and poor gut health. As I’ve learned more about treatment for GERD, I have found that keeping your gut healthy is one of the most important things you can do for your health and well-being. When your digestive system is out of whack, sheer chaos in the body can ensue, from constantly feeling bloated to developing allergies, heartburn, and eventually even more serious issues, like autoimmune diseases. Eating a diet rich in healthy foods, with plenty of vitamins, minerals, and phytonutrients, is a good start to keeping your digestive system on track. But if your body isn’t breaking down foods and absorbing them, then they’re providing no nutritional advantage. Enter digestive enzymes. The body produces digestive enzymes naturally, but occasionally the body needs a little help, and supplementing with digestive enzymes can help you get the most out of the foods you consume. “Readers’ Digest” on p. 37 tells you everything you need to know about digestive enzymes, from what they do, to who needs them and why. We also suggest the best ones for you to take. And as always, staying active is an essential part of any wellness plan, so we offer tips for preventing injuries while running. Our experts also share advice for recovering from injuries if they do occur. Make sure you take care of yourself this summer. Nourish your body, and keep moving.
Maureen Farrar EDITOR
mfarrar@aimmedia.com
8
SUMMER 2018 | AMAZING WELLNESS
HEALTHY AGING ALL-STARS Slow down the aging process by eating a balanced diet, exercising, and taking supplements for healthy bones, joints, and eyes. Our experts tell you what else your body needs to age gracefully.
SLEEP SOUNDLY Sleep is one of the most important things you can do to keep your body healthy. Find out how you can fall asleep—and stay asleep—for your well-being.
THE HEALTH-MINDED PATH TO HAPPINESS A stand-up comic, a spiritual leader, and a wellness guru show us how to find happiness in an age of digital addiction, dispiriting news, and toxic overload.
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ANCIENT NUTRITION IS BONE BROTH THE MISSING LINK TO YOUR HEALTH? For as long as humans have been cooking food over fire, bone broth—the simmering stock of bones otherwise discarded—has been a daily part of life, celebrated by cultures around the world. Not only does bone broth add depth of flavor to recipes and meals, it also imparts significant and broad health benefits that are now capturing the attention of millions. Bone broth may be the “hottest trend in health” today, even though it is centuries old. Could it be the missing link that you’ve been searching for?
CELEBRITY TREND DU JOUR
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One thing that actors, professional athletes, executives and television personalities all have in common are high-performance lifestyles. So it is little wonder that the media seems to be reporting almost daily on the celebrities that are making bone broth a central component of their health and fitness program.
Another audience that is “fueling the fire” of the bone broth movement is the rapidly-growing group of people following a Paleolithic-inspired eating and lifestyle program. And its not just weekend warriors and hardcore fitness advocates that are contributing to the growth. Recent statistics indicate a wider demographic of people is ”going Paleo” and estimate that 54% are women and 76% are college educated. The world of health and fitness is often dominated by fads and trends; however, all the data suggests that this is a modern-day phenomenon, based on ancient wisdom, that is not going away any time soon.
You will also see bone broth very well represented if you take a stroll down the aisle of your local bookstore and a surprising number of “broth cafes” have opened up in New York City as people are trading in their morning cup of coffee for the benefits that bone broth can deliver!
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AMAZING NEWS HOT INGREDIENT
spotlight
By Editors
vitamin D Vitamin D is having a moment, and with good reason. When it comes to the sunshine vitamin, you’ve heard it all before. Or so you think
Vitamin D is sometimes called the “sunshine vitamin” because it’s produced in your skin in response to sunlight. It’s a fat-soluble vitamin in a family of compounds that includes vitamins D1, D2, and D3. Vitamin D has several important functions, and perhaps the most vital are regulating the absorption of calcium and phosphorus, and facilitating normal immune system function. Getting a sufficient amount of vitamin D is important for normal growth and development of bones and teeth, as well as improved resistance against certain diseases. However it has a few other benefits you may not be aware of.
Vitamin D Boosts Athletic Performance According to a review of previous studies published in the Journal of the American Academy of Orthopaedic Surgeons, vitamin D supplements may help increase muscle strength in athletes, reduce injury, and improve athletic performance. In one study, athletes who received vitamin D supplements increased their upper and lower body strength compared to those receiving a placebo. Another study of vitamin D-deficient athletes found that those receiving 5,000 IU per day increased their vertical jump height compared to those who didn’t receive the vitamin. Among 1,000 Royal Marine recruits in the UK, those with the lowest levels of vitamin D
Vitamin D May Help Psoriasis Vitamin D is a relatively popular ingredient in topical creams and ointments used to treat psoriasis, but can supplemental D also be effective? That’s the question asked by Michelle Ingram, PhD, at Massey University in New Zealand. The study was intended to determine whether vitamin D supplements were more effective than placebo at easing psoriasis symptoms among 101 participants. The main findings of the study were inconclusive due to an unexpected increase in vitamin D levels in the placebo group, possibly due to sunlight. However, Ingram says, further analysis showed strong evidence of a link between higher levels of vitamin D and less severe psoriasis. “Interestingly, this relationship was only found in about two-thirds of our participants,” says Ingram, “suggesting that vitamin D may be beneficial for some people with psoriasis, yet make no difference for others. Understanding the variability of response to psoriasis treatments in general is a long-term challenge and one that future research will hopefully be able to address.”
experienced a 60 percent higher incidence of stress fractures than those with the highest levels. “Vitamin D deficiency commonly affects many people around the world,” said lead study author and orthopedic surgeon Geoffrey D. Abrams, MD, of Stanford University. “With higher serum levels of vitamin D playing a role in muscle strength, injury prevention, and sports performance, it’s essential for individuals to take necessary steps to ensure they’re getting an adequate amount of vitamin D intake.”
Vitamin D May Lower Cardiovascular Death Risk People who have cardiovascular disease (CVD) can reduce their risk of death by almost a third simply by maintaining normal vitamin D levels. This is the finding of a new study recently published in The Journal of Clinical Endocrinology & Metabolism. Cardiovascular disease is an umbrella term for conditions that affect the heart and blood vessels, including heart disease, heart attack, heart failure, and stroke, and it is the number one killer in the U.S. Heart disease alone is responsible for around 610,000 deaths in the country every year. Previous research suggests that vitamin D may play an important role in cardiovascular health. A study reported by Medical News Today in 2016, for example, associated low vitamin D levels with greater risk of stroke, heart failure, heart attack, and cardiovascular death. A new study out of Norway further investigated the role that vitamin D levels play in the risk of death from CVD. Researchers analyzed blood samples of 4,114 adults who had suspected angina pectoris, a chest pain that results from coronary heart disease. The subjects were an average age of 62 and they were followed for 12 years. Blood samples were monitored for levels of 25-hydroxyvitamin D3, or 25(OH)D, which is the primary circulating form of vitamin D. Researchers found that participants with the optimal concentrations were 30 percent less likely to die of cardiovascular disease. “We discovered,” says lead researcher Prof. Jutta Dierkes, of the Department of Clinical Medicine at the University of Bergen, “that the right amount of vitamin D reduces the risk of death substantially. However, too much or too little increases the risk.” Based on these results, Dierkes recommends that all people with CVD have their vitamin D levels measured and monitored. If levels are below normal, vitamin D supplementation might be required. That said, the researchers note that the optimal amount of vitamin D is not the same for everyone. “It depends where you live, and what kind of diet you have,” Prof. Dierkes adds.
AMAZING NEWS
PYCNOGENOL IS A TRAVELER’S BEST FRIEND Good news for travelers. A new study shows that natural French maritime pine bark extract Pycnogenol, a powerful superantioxidant shown to boost blood circulation and act as a natural anti-inflammatory, is effective in reducing lower leg swelling (edema) and relieving jet lag often associated with long flights and road trips. Edema is one of the major risk factors of deep vein thrombosis (DVT), which can result from lack of activity or being confined in an airplane or car for long periods of time. Participants were tested for blood clots and vein compression before and after each flight. Results show that those who supplemented with Pycnogenol experienced significant improvement of their edema symptoms. Pycnogenol was also found to improve jet lag symptoms, helping travelers feel more rested.
New Guidelines for Egg Consumption No need to skip your omelets and frittatas, because a new study finds eating up to 12 eggs per week for a year does not increase cardiovascular risk factors in people with prediabetes and type 2 diabetes. Published in the American Journal of Clinical Nutrition, the research extends on a previous study that found similar results over a period of three months. These results have prompted a call for a review of the National Heart Foundation guidelines, which recommend just six eggs a week. While eggs are high in fat, they are full of vitamins, minerals, protein, and healthy omega-3 fats. The yolk is packed with nutrients, so there’s no need to opt for egg whites only. Also, eggs do not significantly raise cholesterol in the blood, the Mayo Clinic reports, and people who replace a grain-based breakfast with eggs have been found to eat fewer calories throughout the day.
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what i take | favorite natural products
LIVING LIGHTER QVC star, CEO, and fitness trailblazer Marjolein Brugman makes mind-body-spirit wellness simple and achievable on her healthy living website By Chris Mann
I
n the mid-1990s, Marjolein Brugman spun personal adversity (she was hit by a car while running) into QVC gold after developing the first home Pilates machine based on the reformer exercises that brought her back into alignment. She now makes total wellness attainable on her tips- and recipes-filled website LighterLiving.com. “People think being healthy is very difficult—and I think it’s simple,” Brugman, 64, says. “So we broke the new website into eat/move/feel. They’re the three areas you have to make health decisions. What do you eat? How do you stay happy? And what do you do to keep your heart and your body healthy?” Recently, she added a diary section in which she blogs about her journey in making art. “I believe that we need to find some kind of creative outlet,” she adds. And as with creativity, graceful aging begins with a positive vision. Each morning after meditating, Brugman walks into her bathroom with her eyes closed. “Before I look into the mirror I say, ‘When I open my eyes I’m going to see a really beautiful woman.’ I think we tend to be so hypercritical of ourselves. You’ll be amazed at just how differently you see yourself then.” Brugman maintains her lighter living with the help of these natural products:
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SUMMER 2018 | AMAZING WELLNESS
Positivity, Pilates, and Protein After eight hours of sleep, Brugman awakens her body, mind, and spirit with meditative, positive action. “I try to set the intention for the day,” she says. “And that can be a bit different each time. I often use my manifestation cards as a way to set the tone. So I’ll pick a card and will meditate on that for a little while, trying to create some really positive thoughts.” Moments later, she boosts her body with a detoxifying mug of hot lemon water and then a soothing cup of tea. An hour of exercise soon follows. “Usually that involves Pilates, some stretching, a little bit of floor work, some form of cardio—whether it be jumping on my AeroPilates machine or walking.” She then cools down with “a very-high-protein” breakfast that fires up her engine for hours. “It could be the leftover fish from the night before, or some chicken and vegetables, or hard-boiled eggs.” Protein with each meal keeps her moving “without ever feeling tired or craving anything. It takes care of all your sugar cravings and keeps your glycogen level really even.” Lunch is equally energizing, and often includes chicken salad, fish, mozzarella, goat cheese, or nuts and seeds. And a trio of favorites pepper her daily meals and snacks: “Eggs and avocado and peanut butter are my go-to foods.”
Probiotic blend with prebiotics “Eighty percent of your immune system is in your gut. So if you’re not eating enough fermented foods like kombucha, and a good yogurt, it’s essential to take a combination probiotic.”
Xylitol “I love Xylitol. It’s made from birch bark, has absolutely no calories, and tastes exactly like sugar. Not only does it regulate blood sugar, it’s good for your oral health. It supports your teeth and feeds the good bacteria in your mouth.”
DIM/antioxidants “Antioxidants prevent cell deterioration and aging, and keep cells from getting cancer and various other diseases. DIM (Di-Indole Methane) is a good antioxidant combination: zinc and vitamins E and C.”
Vega Sport Preworkout Energizer “I use this while rehearsing or planning out new Moticise workouts. It gives me a big boost, helps me focus and stay energized throughout the work-
out. It has caffeine in it, though, so I use it strategically.”
Natural Beauty Cleansing Bar “It’s all-natural and lemon. But the thing that is really amazing about it is that it regulates skin. It’s lovely on your face because it doesn’t dry. I use it everywhere, and I give bars to my friends.”
Vitamin B Complex “I’m a big Vitamin B complex fan, so I usually take 100 mg every day. It calms my nervous system and keeps me feeling alert.”
Chris Mann is a celebrity wellness and fitness writer, natural health brand storyteller, entertainment author and journalist, and digital-content producer (Wellseeing.TV).
inside scoop | in-the-know on the latest supplements
LOVE YOUR LIVER Your liver works hard to detoxify your body, so give it some love with these five natural cleansing supplements By Kim Erickson
T
he liver. It’s not something that most of us routinely think about. But the liver is the largest internal organ in the body. Its best-known role is that of garbage collector—in a world filled with toxins, it’s the liver’s job to break down the contaminants that come our way and get them ready to be escorted from the body. Ideally, the liver could process all of the toxins we encounter, but due to the sheer volume of industrial chemicals and pollutants that we are exposed to today, the liver’s natural ability to detoxify can have trouble keeping up. The following herbs and nutrients can not only help optimize overall liver function, but also specifically support the organ’s detoxification mechanisms.
levels are found in the liver. Often called “The Master Antioxidant,” glutathione is made up of three amino acids—cysteine, glycine, and glutamine. Along with quenching free radicals in the liver, glutathione plays a critical role in Phase II detoxification, a key part of the body’s two-step detoxification did you know... process.
the most important foods in Ayurvedic medicine, largely because of its antioxidant and anti-inflammatory properties. Scientific studies show that amla effectively prevents the toxic effects of many industrial chemicals, heavy metals, and pharmaceutical drugs. Amla is also one of the richest natural sources of vitamin C.
burdock stimulates Amla fruit, also bile flow known as Indian and protects MILK THISTLE gooseberry, is high in and tonifies EXTRACT is phytochemicals, plant the liver. perhaps the compounds with antioxidant A study in best-known properties that help the American herb for liver fight free radicals in Journal of support. Milk the body. Chinese Medicine thistle’s most found that burdock active compound is defends against the silymarin, a polyphenol toxic effects of acetaminophen with powerful antioxidant and the industrial compound activity that scavenges carbon tetrachloride. Taiwanese damaging free radicals. researchers found that burdock What’s more, milk thistle root also helps guard the boosts the activity of the liver from chronic alcohol body’s own antioxidants consumption. such as glutathione. Studies suggest that milk thistle also inhibits inflammation, stimulates new liver cell production, and prevents glutathione depletion. Artichoke, which is related to the milk thistle plant, is another liver-protective herb.
L-GLUTATHIONE is the most
BURDOCK ROOT is another
powerful antioxidant made by the body, and the highest
liver-specific herb. Rich in iron, calcium, and vitamin C,
AMLA FRUIT EXTRACT is one of
SUMMER 2018 | AMAZING WELLNESS
freshwater alga that has survived on the earth for more than 2 billion years. The secret to its longevity is chlorella’s fibrous outer wall. Hidden within that wall—which is indigestible to humans—are powerful detoxification properties. Fortunately, scientists have found that breaking the wall releases chlorella’s natural ability to bind toxins and heavy metals through a process known as chelation. Chlorella also boasts a wealth of nutrients, including B vitamins, vitamins C and K, minerals, essential fatty acids, and fiber.
good BUYS
Kim Erickson is a certified nutrition and wellness coach, and a board-certified holistic health practitioner.
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remedy 411 | natural solutions for common conditions
BREATHE EASY Simple, natural ways to clear congestion and irritants, and keep the air flowing
Y
ou can go weeks without food and days without water. But you won’t last even a few minutes without breathing. Even so, we tend to forget how important air is. Respiratory infections, sinus problems, allergies, pollution, asthma, and even stress and tension can make it hard to breathe easy. If your breathing is anything less than deep and full, try these seven tips to breathe better now.
HYDRATE AND HUMIDIFY Cold air and indoor heating can dry out delicate respiratory tissues, exacerbating respiratory illness and asthma, and increasing the risk of sinus or upper respiratory tract infections. In winter months, or if you live in a dry climate, use a humidifier —the warm, moist air helps clear excess mucus from the lungs and sinuses and lessens irritation of the respiratory tract. Steam vaporizers are inexpensive and easy to maintain, and can be used with essential oils. Just add a few drops of eucalyptus, peppermint, pine, or spruce essential oil to the medicine cup on the mister, and infuse your bedroom or office with healing scents. To prevent the growth of bacteria and mold, be sure to clean your humidifier properly—use equal parts warm water and vinegar, and scrub off residue with a soft brush—and be careful not to 24
SUMMER 2018 | AMAZING WELLNESS
overhumidify, which can lead to mold growth. Stay wellhydrated to keep the respiratory tract moist. If you’re sick of chugging water, try spiking it with juice, lemon or cucumber slices, or electrolyte-enhanced drink tablets or powders.
FLUSH IT OUT Nasal irrigation, a traditional Ayurvedic treatment, has been used for thousands of years to treat congestion and sinus problems by removing mucus and debris from the nasal cavities. You can find a variety of nasal irrigation devices at natural grocers or pharmacies.
healthy tip! One of the easiest ways to breathe better is to retrain your body to breathe in a way that improves respiratory function.
Try a neti pot, a small ceramic pot specially designed to irrigate sinuses, or a squeeze bottle. Fill either one with 1 pint of lukewarm distilled water mixed with 1 teaspoon of sea salt. Check the health department guidelines in your area; your tap water may contain low levels of bacteria and protozoa that can stay alive in the nasal passages and cause potentially serious infections in some individuals. During the day, keep nasal cavities clear with sprays designed to moisturize and soothe sinuses. Look for formulas made with xylitol, a sugar alcohol derived from
By Lisa Turner
fruits and vegetables that’s been shown to reduce the risk of sinus infections.
USE HEALING HERBS A variety of herbs and supplements can ease congestion, combat allergies, fight respiratory infections, and help you breathe easier. Butterbur, a shrub that grows in Europe and North America, has been used for hundreds of years in traditional medicine to treat cough, asthma, and breathing difficulties, and it’s been shown in studies to ease allergic rhinitis and other respiratory issues. Look for tinctures and capsules
remedy 411 | natural solutions for common conditions
standardized for petasin and isopetasin, and choose a formula certified and labeled “PA-free,” meaning it doesn’t contain liver-harming pyrrolizidine alkaloids (PAs). Additionally, medicinal mushrooms, can help promote healthy respiratory and lung function. And eucalyptus contains myrtol and cineole, compounds that have been shown to treat sinusitis and bronchitis; look for it in combination formulas with other respiratory herbs such as grindelia, dong quai, skullcap, mullein, ginger, peppermint, and wild cherry bark. Or make your own breathe-easy beverage: combine fenugreek, hyssop, juniper, and licorice, and sip as a soothing tea.
GET MOVING Exercise may not sound appealing when you’re feeling like it’s hard to breathe, but moving your body can improve lung function and capacity, and clear congestion. Start small: take gentle walks or ride your bike. An elliptical trainer or step machine is a great way to exercise inside when cold weather may exacerbate your symptoms. Work your way up to more vigorous exercises, such as skiing, racquetball, jogging, or dancing. Aerobic exercise increases breathing rate and works the heart and lungs, improving their endurance and helping the body use oxygen more efficiently—which, in time, improves breathing. Running and other aerobic exercises also improve the tone of the diaphragm and intercostal muscles, which improves breathing. If you’re short of
breath from a virus, wait until you’re well before exercising.
EAT TO BREATHE A Mediterranean diet—rich in fruits, vegetables, legumes, whole grains, nuts, and seeds, with moderate amounts of dairy, fish, and poultry—has been shown to protect against allergic respiratory diseases, and diets rich in fruits and vegetables have been shown to reduce asthma symptoms. Other foods that boost respiratory health:
Studies found that 30 mg of lycopene per week can lessen asthma symptoms.
OMEGA-3 FATTY ACIDS in fish,
walnuts, flax, and hemp are associated with improved lung function and decreased symptoms of asthma. Apples, onions, citrus fruits, and tea are high in QUERCETIN, an antioxidant that reduces inflammation and helps prevent sinus problems. Tomatoes contain LYCOPENE, an antioxidant that helps reduce asthma symptoms and improves pulmonary function.
CAYENNE PEPPER, GARLIC, ONION, GINGER, and HORSERADISH break up
congestion, thin mucus, and clear excess mucus.
TAKE YOUR VITAMINS A handful of common vitamins are critical in preventing respiratory infections, reducing the risk of allergies and asthma, and improving pulmonary function. Some of the best:
In the Women’s Health Study of 38,597 women, the risk of developing chronic lung disease was reduced by 10 percent in women using vitamin E supplements. VITAMIN C, a powerful antioxidant, has been linked to asthma prevention; studies also show increased vitamin C can reduce wheezing, improve lung function, and protect against bronchitis and sinusitis. FLAVONOIDS, a group of antioxidants found in many fruits, vegetables, coffees, and teas, have anti-inflammatory properties and can reduce the prevalence and severity of asthma and allergies. PYCNOGENOL, a supplement that contains a mixture of flavonoids, can be especially effective, and has been shown to increase lung function and improve breathing. VITAMIN D protects against respiratory infections and sinusitis, and low levels of vitamin D have been
PRACTICE BREATHING EXERCISES One of the easiest, fastest ways to breathe better is by retraining your body to breathe in a way that increases lung capacity and improves respiratory function. Try this simple exercise: lie down in a comfortable position, and place your hands on your upper and lower belly. Then breathe in slowly through your nose to the count of five, letting your belly rise and fully expand as you inhale. Slowly breathe out, letting your belly deflate and releasing all the air. Do this for at least 10 full rounds of inhaling and exhaling, gradually working your way up to 5 minutes, morning and night. While lying down is best, you can also practice this technique at your desk, or even standing in line at the grocery store. The idea is to make it a habit—so you’re breathing better all day long.
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VITAMIN E is important for
immunity, and it has been shown to reduce allergic airway inflammation and improve pulmonary function.
shown to impair normal lung function and exacerbate symptoms of asthma.
Natrol Pycnogenol 50 MG Xlear Nasal Spray
Carlson Laboratories E-Gems Elite Natural Vitamin E 400 IU
Lisa Turner is a chef, food writer, product developer, and nutrition coach in Boulder, Colo. She has more than 20 years of experience in researching and writing about nourishing foods, and coaching people toward healthier eating habits. Find her at lisaturnercooks.com.
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By Jonny Bowden, PhD, CNS
THE WONDER DRUG?
Q:
There’s so much confusion about CBD oil. Can you separate the fact from the fiction?
A:
Few subjects in the health space these days generate as much controversy—and are the cause of as much confusion—as medical marijuana. But marijuana is having a moment. As more states legalize its use, it’s more important than ever to understand exactly what medical marijuana is, what it is not, and why it matters. (Hint: The answer to why it matters is simple: cannabinoids.) Cannabis is a genus of plants that includes different species: cannabis sativa (also known as marijuana) is one of them; hemp is another. And this is where
— S. James, Boise, Idaho
it sometimes gets confusing. Because while hemp and marijuana are indeed species of the same plant, chemically, they are entirely different. All cannabis plants—including hemp and marijuana—contain an array of healthy plant compounds called cannabinoids. Cannabinoids are to the cannabis plant what flavonoids are to fruits and vegetables—powerful plant compounds with multiple healing properties. There are about 100 cannabinoids, all native to the various cannabis species. The two most famous are THC (tetrahydrocannabinol) and CBD (cannabidiol). THC is
did you know... Evidence suggests that CBD oil has potential to treat everything from anxiety to chronic pain.
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SUMMER 2018 | AMAZING WELLNESS
the cannabinoid responsible for getting marijuana users stoned.
WHAT IS IT? CBD is found in both hemp and pot, but THC is found only in pot. Legally, THC can’t be found in anything labeled “hemp.” CBD doesn’t get you high at all, but has a number of other properties that we’ll discuss. (If you want to try CBD, hemp oil is the best way to go, and it’s legal everywhere. And CBD is CBD—it’s molecularly identical whether you get it from pot or hemp, and the body sees it exactly the same way regardless of origin.) In U.S. law, the difference between marijuana and hemp is very clear and has everything to do with THC content. To be classified as hemp, there must be 0.3% or less of THC (that’s less than one-third of one percent.) Marijuana can have a THC content as high as 20%. Cannabinoids don’t just come from the cannabis plant—we also make them in our own bodies. The ones we make are called endocannabinoids (endo meaning coming from within). The well-known “runner’s high” is actually an endocannabinoid, which increases in the blood during aerobic exercise and then crosses the blood-brain barrier and binds to cannabinoid receptors in the brain. We have a network of cannabinoids and receptors in
our bodies called the endocannabinoid system (ES). One of the primary jobs of the ES is to keep the body in balance, a state known as homeostasis. The ES has a profound effect on sleep, appetite, physical exercise, pain, inflammation, female reproduction, metabolism, anxiety, and immune function.
THE RESEARCH Scientists have known there was potential for medicine in the world of plant cannabinoids, but the demonization of pot prevented any real research from getting done in the U.S. But that’s changing. The one place in which it’s legal to grow pot for federally approved research (on the campus of the University of Mississippi) was barren when Dr. Sanjay Gupta visited it for “Weed Two”—his ongoing CNN series on marijuana. A year and a half later when he returned for “Weed Three,” the farm was full of blooming cannabis plants. And scientists are excited about the emerging research. Researchers at the University of Southern Florida Byrd Alzheimer’s Institute believe that low-dose THC may “slow the buildup of beta-amyloid plaque in the brain.” (Beta-amyloid plaque is typical in the brains of Alzheimer’s patients.) There is also preliminary research suggesting that cannabinoids, particularly CBD, may be neuroprotective.
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DOES IT WORK? CBD oil is a well-established anti-inflammatory. Anecdotal reports confirm its ability to moderate pain and inflammation. I have personal experience with this. At the 2018 Expo West (the largest annual Natural Products trade show in the country) there was enormous buzz about the new CBD oils. Barlean’s Organic Oils gave me a bottle to try. As a tennis player, I’ve had chronic shoulder pain for years, and I’m pretty skeptical about over-the-counter remedies. Yet adding the Barlean’s 25 mg dose CBD oil to my regimen made a noticeable difference,
reducing pain by 25–50%, allowing me to continue with physical therapy. There’s research showing that CBD makes a difference in inflammatory bowel disease, attenuates cardiac dysfunction and oxidative stress, and induces antidepressant-like effects. It has also been shown to have a promising role in the management of ALS symptoms. Uma Dhanabalan, MD, MPH, was so impressed with medical marijuana that she became an outspoken advocate for cannabis as a first-order treatment for many conditions. Dr. Dhanabalan became interested in the healing powers of cannabinoids when her
mother, who suffered with a chronic illness, urged her physician daughter to get some to help with the discomfort. Dr. Dhanabalan thought this was crazy—but looked into it anyway. What she found excited her. “Cannabis is not for everyone,” she said, “yet it should be a first-line option not the last resort.”
SHOULD YOU TRY IT? People who have been curious about of CBD hemp oil may have been reluctant to try it—if they could even find it. One study, in 2015, found that nearly 50% of CBD products sold tested negative for CBD; another, more recent study, found that nearly 70%
of online CBD products were mislabeled. And that’s why the entrance of a company like Barlean’s into the CBD market is significant. Many people feel that if they’re going to try a new product like this, the safest thing to do is go with a company they trust. The new CBD oil products make it possible to do that. I say there’s virtually no downside to trying CBD oil from a reputable source, if for no other reason than its proven ability to reduce pain and inflammation. Remember, virtually every degenerative disease we know has an inflammatory component, and CBD is a known and established anti-inflammatory.
Jonny Bowden, PhD, CNS, is a board-certified nutritionist and the best-selling author of 14 books. His latest is Smart Fat: Eat More Fat, Lose More Weight, Get Healthy Now (written with Steven Masley, MD). Visit him at jonnybowden.com. Have a question for Jonny? Send it to amazingwellnessmag@gmail.com. Write “Health Q&A” in the subject line.
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5 NO-FAIL ENERGY BOOSTERS Has your get-up-and-go gotten up and gone? Banish exhaustion with these five natural remedies By Maureen Farrar
D
o you feel tired all of the time? Are you getting the recommended 7 to 9 hours of sleep a night, but still feel like a zombie? Coffee and energy drinks provide a short-term boost, but they’ll also give you unwanted chemicals and sugars. If you’re looking for a more natural way to boost energy, these proven pickme-ups will work overtime to power you through your day.
VITAMIN B12 The more active you are, the more B vitamins you need. They’re crucial for breaking down food into fuel, transporting oxygen throughout your body, and increasing production of red blood cells to keep your muscles functioning properly. But B’s irony is, exercising regularly causes you to drain your B vitamins faster than being sedentary will. TRY THIS: Replenish your levels daily with a B complex that includes B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 (Pyridoxine), B12 (Cobalamin), and folic acid. The Mayo Clinic recommends 2.4 mcg per day for adults.
MAGNESIUM Magnesium is one of the most important minerals in the body. Not only does it help regulate calcium, sodium, and 34
SUMMER 2018 | AMAZING WELLNESS
potassium, it’s also important for cellular health, and it’s a critical component of more than 300 functions in the body. Magnesium deficiency can cause symptoms like insomnia, anxiety, and fatigue, to name just a few. TRY THIS: Magnesium-rich foods — such as green leafy vegetables, nuts, seeds, and whole grains — are important to include in your diet, but you should supplement with 350 to 400 mg of magnesium daily.
IRON Iron is an essential mineral. It’s the main component of red blood cells, where it binds with hemoglobin and transports oxygen to cells. But as critical as iron is, it’s the most common nutritional deficiency in the world, affecting 25 percent of the population, according to the journal Public Health Nutrition. Additionally, vegetarians and vegans have an increased risk of deficiency because they consume only non-heme iron, which is not absorbed as well as heme iron, which is found only in animal foods like red meat. Deficiencies include symptoms like tiredness, weakness, and a weakened immune system. TRY THIS: The USDA recommends supplementing with 18 mg day (women) and 8 mg day (men) for nonvegetarians.
The recommended daily allowance for vegetarians is 1.8 times higher than for people who eat meat.
ashwagandha
RHODIOLA ROSEA Rhodiola rosea, also known as golden root, is a potent adaptogenic herb that provides an antifatigue effect. Research suggests that it helps the body adapt to stress by decreasing hormonal changes tied to prolonged stress. It also may help you increase stamina and endurance by increasing red blood cell count, delaying fatigue. TRY THIS: Take about 250 to 700 mg total per day, split into two doses to help fight tiredness.
ASHWAGANDHA Ashwagandha is probably the most common and most studied of the adaptogenic herbs. Research has found that it benefits the immune, endocrine, and reproductive systems, and it improves our
resistance toward stress, a huge cause of fatigue. (Chronic stress reduces levels of serotonin, which regulates mood, energy and motivation.) TRY THIS: As with most herbal supplements, make sure it’s standardized for human consumption. In the case of ashwagandha, products should be standardized to a percentage of withanolides, generally a range of 5–10 percent%. As always, you should discuss new supplements or medications with your doctor before taking them. This is especially true with adaptogenic herbs, as several of them interact with prescription medications and are not recommended for people with certain conditions.
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Maureen Farrar is the editor of Amazing Wellness magazine.
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OTHER THINGS TO ABSORB So when you consume food, you don’t automatically accrue the advantages of the nutrients from the foods you’ve taken in. This happens only after the nutrients from your food are absorbed into your body. Those who suffer from digestive problems such as IBS, Crohn’s, allergies, leaky gut syndrome, celiac disease, and other conditions often follow healthy nutrition plans. But many of these beneficial nutrients are eliminated (sometimes, ahem,
violently), providing little to no nutritional advantage. This rapidfire expulsion or a clogged drain harm your body in the short term. But this inability to absorb calories and nutrients due to irregular digestion are often precursors to other health problems such as various forms of cancer, heart problems, type II diabetes, and others. When your goal is to boost the absorption of nutrients, you need to make the most of the foods you consume. While emphasizing those you like and
the ones that your body tolerates well, you should also consider supplementing digestive enzymes that will help support absorption of nutrients from the foods you’re consuming. Digestive enzymes are proteins that create chemical reactions that help your body break down food, allowing nutrients to enter more efficiently through your digestive tract and be more readily processed for numerous physiological processes that support health. Yet there are many different types of digestive
enzymes, addressing specific types of macronutrients (protein, carbohydrates and dietary fats), as well as enzymes that support the digestion of particular foods. That’s because enzymes and foods have specific “lock-and-key” fits at the molecular level that allow them to work together. What’s important to understand is that specific enzymes help you digest and absorb the constituents of different foods. No single enzyme helps with all foods, just as no key opens every lock.
RULE YOUR SYSTEM Here are some ideas about how you should balance your diet and digestive enzyme intake for best results. These are highly dependent upon your individual needs or concerns. You should have an honest conversation with your doctor or a nutrition specialist for best results. k Supplement enzymes that
improve digestion of foods you have difficulty with. Seek out these enzymes and consume small amounts of these foods to your tolerance, following the labeling instruction on these stand-alone or full-spectrum enzyme products. k Consume plenty of fiber
based on your tolerance and need. The average American does not consume enough fiber. Fiber is the nondigestible form of carbohydrates that we consume through plants (vegetables, fruits, beans, legumes, etc.). Fiber comes in both insoluble and soluble forms, and it can speed or slow digestion. Seek out the foods or supplemental forms that support your condition.
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k Support your health with
probiotics. Probiotics are the healthy bacteria that live in our GI system. These “bugs” support efficient, healthy digestion. While you can increase these through supplementation, you can also boost them through food choices that are high in yeast and fungi. Good choices include yogurt, kombucha, kefir, sauerkraut, miso, and (yay!) dark chocolate. k Get in the foods that boost
your health goals. Foods should be your primary way to target any nutrition deficits. Use the other supplements and suggestions in this article to help you make the foods you consume more effective as you strive for long-term health and well-being.
ENZYMES: LET’S PROCESS THIS When you’re seeking better absorption of nutrients from the foods you consume, here are some of the most important digestive enzymes you should consider supplementing and what they’ll help you absorb more efficiently. PROTEASES: These enzymes
break the bonds in large protein molecules, helping the amino acids from protein enter your body more readily. Protease enzymes are particularly important for those who have trouble absorbing protein. This group of enzymes helps reduce inflammation and supports immune function, helping to combat musclewasting conditions. PAPAIN: This enzyme from
tropical fruits such as papaya helps break down large protein molecules into smaller units for easier digestion. Recent research shows that consumption of papain helps support immune function to
GET PRODUCTIVE If you experience any gut issues, including frequent or intermittent bouts of diarrhea, stomach upset or constipation, then you should consider supplementing digestive enzymes. Of course, you should also have a detailed conversation with your doctor for a full-panel diagnosis. Digestive enzymes can help you maintain your health and longevity, but they are not a cure for an undiagnosed, worsening health problem. Be proactive about your health by consulting with your physician in addition to considering supplementation of digestive enzymes.
modulate leukocytes. In addition, papain helps neutralize harmful free radicals that damage cells.
your system reduces the consequences of celiac disease and cystic fibrosis.
LACTASE: One of the most AMYLASE: Found in saliva
LIPASE: This enzyme is
produced in the pancreas and released into the small intestine, helping you break down and absorb the dietary fats you consume. Having plentiful lipase in
help reduce the onset and severity of type 2 diabetes.
and pancreatic fluids, this enzyme allows you to absorb carbohydrates in your mouth and farther along your digestive tract. Research shows that higher levels of amylase
AMAZING PICKS
common “allergies” is lactose intolerance. This is often due to a low level of the digestive enzyme lactase. Supplementing lactase can often help people who are lactose-intolerant consume somewhat larger amounts of milk-based products without suffering digestive consequences. PANCREATIN: The supple-
GARDEN OF LIFE Dr. Formulated Enzymes Organic Digest + includes 13 digestive enzymes to promote nutrient absorption.
RAINBOW LIGHT Advanced Enzyme System supports the digestion of proteins, fats, and complex carbs found in processed foods.
ARTHUR ANDREW MEDICAL Medical Devigest ADS contains an extremely potent blend of enzymes for breaking down digestive irritants, such as gluten and dairy products.
LIFE EXTENSION Enhanced Super Digestive Enzymes provide a powerful dose of amylase, protese, and lipase to fight back against age-related digestive discomfort.
HEALTHY DELIGHTS Naturals Digestive Support Chews are formulated with a blend of enzymes that help break down protein, carbs, lactose, fats, and fibers.
mental version of this enzyme typically comes from the pancreas of pigs or cows. In humans, it supports pancreatic function for those who suffer from illnesses including cystic fibrosis and digestive problems. Pancreatin contains amylase, lipase, and protease.
Steven Stiefel is a Los Angeles–based freelance writer and editor.
AMAZING WELLNESS | SUMMER 2018
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sweet things
We know that too much refined sugar is bad for you, and artificial sweeteners can sometimes add calories to a meal. Instead of going cold (and sugarless) turkey, try some of these healthier sugar substitutions By Jill Schildhouse
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SUMMER 2018 | AMAZING WELLNESS
S
ugar in the morning, sugar in the evening, sugar at suppertime — while this popular song from the 1950s is more about love than white granules of sweetness, it perfectly describes the typical American diet. In fact, the average American consumes more than 126 grams of sugar per day (think: three 12-ounce cans of soda), which happens to be more than twice what the World Health Organization recommends for daily intake. Countless studies reveal the incredibly addictive nature of sugar, which releases chemicals that set off the brain’s pleasure center — much like drugs. Plus, excess sugar negatively impacts weight, cholesterol, and blood pressure, and can lead to diabetes and cardiovascular disease. And don’t forget about chemical-laden high-fructose corn syrup, which is found in most packaged snacks and junk foods, and almost makes sugar look innocent. “The reason high-fructose corn syrup is usually one of the first ingredients on the label of processed foods is because it is cheaper and sweeter than sugar,” says Alexandra Catalano, a holistic nutritionist and creator of the popular lifestyle brand Eat Cute. “High-fructose corn syrup is one of the most toxic foods we can consume. Not only does it contain chemical toxins like mercury, but it can cause obesity, diabetes, heart disease, and fatty liver disease. Simply removing sugar from your diet and using natural sources of sweetness is truly the key to being your most vibrant and healthy self.” So, how can you enjoy the foods you love without the risk of fatal diseases and poor health? By switching to less addictive and more natural options when it comes to sweet treats. Consider the following:
AMAZING WELLNESS | SUMMER 2018
41
Monk Fruit Extract
Monk fruit is a small, green gourd that looks like a melon. It’s found in the southern Chinese mountains, and is 300 times sweeter than sugar. “Unlike sugar, which has no health benefits, monk fruit’s high antioxidant compounds help fight free radicals in the body,” says Catalano, who uses it as her go-to sweetener for her favorite fudge recipe. “It also hinders the growth of bacteria, especially bacteria responsible for tooth decay, and helps fight inflammation.”
Manuka Honey
Produced in New Zealand by bees that pollinate the native majuka bush, Manuka honey is not your average honey-ina-bear, thanks to its high enzyme content. Research shows that it may promote beneficial bacteria and gut health. “It’s also incredible at treating acne, eczema, and burns
Sweet Potatoes
in addition to helping heal your stomach if you have low stomach acid or acid reflux,” says Catalano. “Manuka honey is a great addition to a dessert, especially ones that are raw. I also enjoy using Manuka honey topically in homemade face masks with cinnamon and turmeric or spirulina.”
Cinnamon
This spice, used frequently in Ayurvedic medicine to heal and nourish the body, can be a great addition to recipes when you want a touch of added sweetness and a slew of medicinal healing properties. “Ceylon cinnamon stabilizes blood sugar, treats cramps, and has a high concentration of antioxidants,” says Catalano. “I use Ceylon cinnamon in my coffee, baked goods, smoothies, and even topically when mixed with Manuka honey or plain Greek yogurt.”
Unlike refined sugar, sweet potatoes are naturally sweet, are unprocessed, and make your skin glow — plus, they have a multitude of magical benefits over traditional white potatoes. “They help stabilize blood sugar because they are rich in fiber and are nutrient-dense,” says Catalano, who uses them in brownie recipes as a substitute for flour because they help naturally thicken the batter and add sweetness. “They are rich in vitamin A, which promotes healthy vision, and vitamin C to enhance immunity.”
baked goods, fudges, raw desserts, and to your coffee instead of refined sugar.”
Dates
Dates, the fruit of palm tree, not only add a burst of sweetness to your food, but have wonderful benefits when it comes to digestive health and cleansing. “Dates are rich in soluble fiber, which helps keep you feeling fuller longer, relieves constipation, and releases its glucose into your blood more slowly,” says Catalano. “I love adding dates in my smoothies. Just one date makes my raw cacao smoothie taste like a milkshake. You can also add them to salads or to baked goods instead of sugar.”
Maple Syrup
Maple syrup, which comes from the sap of maple trees, is rich in zinc and contains less fructose than refined sugar, giving it a lower glycemic index score. “Maple syrup contains antioxidants, such as benzoic acid, and polyphenols that help reduce inflammation,” says Catalano. “Look for pure maple syrup, instead of its many highly processed imposters, and add it to your
Coconut Sugar
Coconut sugar is made from coconuts and is a far better alternative to refined sugar, especially for diabetics, thanks to its vitamins and trace minerals. “Coconut sugar contains a fiber known as inulin, which may help slow the glucose absorption into the body,” says Catalano. “This makes coconut sugar appealing to those with diabetes because it won’t spike your blood sugar as rapidly as refined sugar. I do recommend using it sparingly, as it contains the same amount of calories as sugar.” “Removing white sugar from your diet is one of the best things you can do for your health,” says Catalano. “Start by making these simple and delicious switches to natural forms of sweeteners. However, this doesn’t mean you can eat as much as you want — despite their health benefits, these sugar substitutes should still be used as special treats and consumed in moderation.”
SWEET SUBSTITUTES
WEDDERSPOON ORGANIC Raw Manuka Honey KFactor 12 is unpasteurized genuine manuka honey. It’s antibiotic- and GMO-free.
FRONTIER HERB NOW FOODS NUTIVA Organic Organic Ceylon Organic Maple Coconut Sugar Cinnamon is co-op Syrup is organic has a lower grown in Sri Lanka and distilled from glycemic index and has a subtly the sap of organic than cane sugar more delicate and sugar maple trees and is organic and sweet flavor than in springtime. non-GMO. the more common cassia cinnamon.
Jill Schildhouse is an award-winning writer and editor who writes about healthcare, fitness, and food science. She is a world traveler, Schnauzer lover, and chocoholic.
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YOUR HEALTH
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A handful of natural tricks can help you tap into the power of biohacking—the new buzzword for anything that improves mental performance and energy, and “hacks” your genetic makeup for a more vibrant life By Lisa Turner
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lectrical muscle stimulation, cryotherapy at –250°F, headbands that encourage blood flow to the brain—they’re all part of the new world of biohacking, a movement that aims to “hack” biology with the goal of quickly and dramatically improving performance, thoughts, behaviors, and vitality. In some cases, the practices are so extreme— magnets surgically inserted into the fingers, wireless tattoos that track vital body stats, mini computers implanted under the skin, injecting genes to promote muscle growth—that there’s talk of regulating biohackers. But you don’t needto go to those lengths; just try these simple tips that anyone can do at home.
PRACTICE EARTHING Also called “grounding,” this practice involves walking barefoot for 20 minutes per day—even in the winter—as a means of connecting with the natural electrical charges produced by the Earth. It may sound odd, but research suggests that direct physical contact with the vast supply of electrons on the surface of the Earth can promote physiological changes and benefits that include better sleep, reduced pain, enhanced wound healing, improved immune response, and prevention and treatment of chronic inflammatory and autoimmune diseases. The theory is that the slight negative charge from the Earth helps improve normal functioning of all body systems and resets the biological clocks that regulate body rhythms. Some earthing or grounding practitioners even walk barefoot in the snow for a few minutes, which hints at another common biohack: ice baths or freezing-cold showers are thought to decrease muscle pain, increase fat burning, and even improve mood and sleep.
response to perceived starvation. In autophagy, the cells appear to clear out waste more efficiently, the result being protection from disease, reduced inflammation, enhanced cellular energy, and even an overall resistance to aging. Studies suggest that intermittent fasting also improves digestion, balances blood sugar, promotes weight loss, and normalizes sleep. One way to do it: alternate-day fasting, in which you fast or reduce caloric intake to 500 calories every other day, with normal eating on nonfasting days. Or try time-restricted eating, in which you limit eating to a set number of hours. For example, you might stop eating at 6 p.m. and then not eat again until 10 a.m. the next day. Of course, this method assumes that you’re following a clean, whole-foods diet based on abundant vegetables, lean protein, and healthy fats. It won’t work if you’re bingeing on hamburgers, fries, and brownies on your “normal” eating days.
impact the circadian rhythm— the body’s biological clock that regulates sleep/wake cycles. Invest in blackout shades or curtains, install low-wattage light bulbs, unplug any electronics that emit LEDs, and be sure that the room is temperature-controlled—between 60 and 68 degrees is optimal. Additionally, earplugs and an eye mask can help shut out light and sound, or use a white noise machine. Disengage from electronics at least two hours before bed—the blue light they emit has been shown to disrupt sleep—and dim lights. Studies show that exposure to electric light before bedtime suppresses melatonin, a hormone that promotes sleep. And try a sleeppromoting supplement stack that includes melatonin, tryptophan, GABA, and magnesium.
with a vibrating platform. The intense vibrations from the machine activate motor neurons in the spinal cord and force the muscles to contract and relax dozens of times each second. The end result, according to some studies, is increased strength, improved stability, and possibly enhanced weight loss. A recent study found that WBV might be as effective as exercise at combating negative consequences of obesity and diabetes. It also suggested that WBV could help prevent bone loss. Most health clubs and gyms have vibration plates or machines, so work with a qualified trainer to set up a regimen that works for you. Or check out WBV machines for home use. Affordable options include the Pinty, Confidence Fitness, VibePlate, and Ollieroo.
SHAKE IT UP
STACK SUPPLEMENTS
The fastest way to boost your workout? Whole Body Vibration training (WBV), a system that involves sitting, standing, or working out on a machine
Supplement stacking, long used in the bodybuilding community, is simply taking multiple vitamins, minerals, amino acids, or other compounds in a carefully
GO DARK INTERMITTENT FASTING This is especially helpful if you feel as if you’ve tried everything to lose weight, heal digestion, and balance blood sugar, and the results have been less than satisfactory. Intermittent fasting involves restricting or eliminating food in a very specific pattern, which creates a process called autophagy—the body’s
Looking for a quick, effective way to improve mood, focus, and stamina? Sleep better. Not necessarily more—just better. During sleep, the body repairs cells, consolidates memories, and flushes out toxins associated with neurodegeneration. Start by turning your bedroom into a sleep cave; total darkness affects melanopsin in the eyes, pigments in the retina that
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designed combination. The idea is to enhance the effectiveness of each, while minimizing possible negative effects. In biohacking, supplement stacks usually center around nootropics— compounds that enhance brain function, balance mood, improve cognition, and sharpen focus. The simplest stack: combine caffeine with L-theanine—a compound found in tea that enhances calming alpha brain waves—to increase focus and energy without jitters and anxiety. Boost that simple stack by adding vinpocetine, creatine, pyrroloquinoline quinone (PQQ), phosphatidylserine (PS), and/or acetyl-l-carnitine (ALC) to enhance memory, clear brain fog, and protect neurons. To improve mood, try rhodiola, l-tryptophan, B-vitamin complex, GABA, and L-citrulline. And to calm anxiety and stress, consider L-theanine, bacopa, passionflower, magnesium, and lemon balm.
STAND UP We spend countless hours sitting at our desks, in our cars, or on the couch. That takes its toll on the body—extended periods of sitting are strongly linked with chronic disease and increased mortality,
as well as psychological concerns including depression and anxiety. If your job requires long hours of sitting, consider a standing desk. High-end versions include treadmills, but you can get an adjustable standing desk for as little as $100. If you use a standing desk, be sure your posture’s good, vary your position, wear comfortable shoes, and consider an anti-fatigue mat. Also, alternate between standing and sitting, ideally every 45 minutes to an hour. If a standing desk isn’t an option, try walking around every 30 minutes to keep blood flowing and give your back a break. Set timers to remind yourself. To realign your spine after hours of sitting, try this simple exercise: lie on your back with your knees bent at a 90 degree angle and your feet and calves resting on a chair or table. This allows your hip flexors and the muscles in your spine and neck to release. Let your arms fall comfortably to the side, palms up, and slightly draw your chin in. Take your attention to your back and let the muscles relax until you feel your spine settling into the floor. This is also a great time to practice meditation or deep breathing.
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NOW FOODS Gaba GABA may help promote relaxation and and reduce anxiety.
Your Biohacking Resource List Practice Earthing k Earthing: The Most Important Health Discovery Ever by Clinton Ober, Stephen T. Sinatra, MD, and Martin Zucker k The Earthing Institute online: earthinginstitute.net
Intermittent Fasting k The Bulletproof Diet by Dave Asprey (bulletproof.com) k The 2 Meal Day by Max Lowery (2mealday.com)
Go Dark k The Power of When: Discover Your Chronotype—and the Best Time to Eat Lunch, Ask for a Raise, Have Sex, Write a Novel, Take Your Meds, and More by Michael J. Breus, PhD (thesleepdoctor.com)
Shake It Up k Whole Body Vibration: The Future of Good Health by Becky Chambers
Stack Supplements k The Bulletproof Diet by Dave Asprey (bulletproof.com) k Head Strong by Dave Asprey
Stand Up k Varidesk (varidesk.com) for add-ons. k Evodesk (evodesk.com) for add-ons and complete desks k For reviews of many brands and models, visit workwhilewalking.com.
Hack Your Nervous System k Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World by Mark Williams and Danny Penman k Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life by Jon Kabat-Zinn (mindfulnessstudies.com)
HACK YOUR NERVOUS SYSTEM Meditation has been used for thousands of years to reduce stress, improve sleep, and enhance productivity and creativity, and modern studies show that those results aren’t subjective. Practicing mindfulness meditation for as little as eight weeks creates measurable, structural changes in brain regions associated with memory, sense of self, empathy, and stress. You don’t have to meditate for hours; 25–30 minutes a day is ideal, but even a few minutes can calm the nervous system and slow heart rate. Some apps that can help: Headspace, Calm, Mindfulness, and Insight Timer. Or try this
simple practice: sit comfortably, close your eyes, and count to 10. Try not to be distracted (it’s harder than you may think). When you reach 10, repeat as many times as you’d like. Or don’t even worry about stopping your thoughts—just let them come, and watch them without latching on or getting involved. Imagine them as clouds, or leaves falling from a tree. Deep breathing is another easy way to hack your brain’s chemistry. Studies show that slow, deep breathing resets the autonomic nervous system and activates the parasympathetic nervous system, which calms and relaxes the body. Just sit comfortably, close your eyes, inhale into your belly to the count of five, pause, exhale for five, pause, and repeat.
Lisa Turner is a certified food psychology coach, nutritional healer, intuitive eating consultant, author, and creator of the Inspired Eats iPhone app. Visit her at inspiredeating.com
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go aromatherapy | healing essential oils
KICK CRAVINGS TO THE CURB When you can’t stop thinking about that certain food—ice cream, French fries, chocolate—reach for these essential oils By Cheryl Cromer
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t’s summer, which brings with it warmer weather, and thoughts about how we’re going to look in those swimsuits. If you’ve put on a few pounds during the colder months, essential oil aromatherapy can help you get back into shape. When you’re tired or stressed, you are more likely to reach for unhealthy snacks. Smelling certain essential oils found to curb appetite and provoke alertness and energy in the brain can help thwart those cravings and also help you to think more clearly. Plus, some essential oils work with the body’s endocrine system to still hunger pangs and give the metabolism a little boost. While we know that effective weight control must include a combination of diet and exercise, aromatherapy can combat the stress associated with the battle of the bulge, and be an enjoyable component to a lifestyle that focuses on clean eating and fitness. Here are our favorite essential oils for weight loss:
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CITRUS FOR CRAVINGS & MOODINESS BERGAMOT (Citrus bergamia), OR ITALIAN ORANGE ESSENTIAL OIL:
Bergamot helps alleviate depression, and may help if emotional eating is undermining your diet. Studies report that bergamot reduces the production of cortisol, which has also been linked to the inability to drop stubborn belly fat. Diffuse the essential oil during particularly stressful times to help you avoid mindless nibbling. GRAPEFRUIT (Citrus paradisi): Studies have discovered that this essential oil not only provides a mood lift with its sweet aroma, it also contains a natural compound, nootkatone, that acts to control metabolism. Simply inhaling this bright citrus oil can halt food cravings and give you a burst of much-needed energy.
LEMON (Citrus limon): Essential oil of lemon is a mood brightener. Just think of the zest of citrus and it makes sense—who doesn’t perk up after a refreshing glass of OJ or a squeeze of tart lemon in cool spring water? Two constituents in lemon essential oil pack a powerful punch to fat cells, while also easing pain in achy muscles. Add a few drops to your sports balm to relieve muscles sore from exercise.
piperita): These savory culinary herbs enhance flavors and elevate low moods, but their essential oils are also powerful metabolism boosters. One scientific study reports that peppermint goes a step further to lower hunger levels when inhaled every two hours.
JUNIPER & CYPRESS FOR WATER RETENTION
oils help reduce inflammation and regulate blood sugar, both of which are vital to successful weight loss. These oils also add warmth to massage blends for a comforting, balancing quality. Any of these essential oils can be effective in suppressing appetite. Simply open your favorite and breathe deeply when the urge to overeat occurs. Or combine several for a supportive blend for your diffuser, such as our AppetiteSuppressing Diffusion blend on the next page..
WOODSY JUNIPER (Juniperus communis) AND CYPRESS (Cupressus sempervirens): These are purifying essential oils that offer diuretic benefits to help flush water weight. Combine with grapefruit for an uplifting aromatic massage blend that also helps break down cellulite.
ROSEMARY & PEPPERMINT TO BOOST METABOLISM ROSEMARY (Rosmarinus officinalis) AND PEPPERMINT (Mentha
SPICE OILS FOR BLOOD SUGAR BALANCE CINNAMON (Cinnamomum zeylanicum) AND GINGER (Zingiber officinale): These two essential
good BUYS
Make Your Own Aromatherapy Blends Appetite-Suppressing Diffusion 8 drops bergamot 5 drops grapefruit 2 drops ginger
Fight Fat Massage Blend I 5 drops grapefruit 5 drops lemon 5 drops cypress
Fight Fat Massage Blend II 5 drops rosemary 5 drops ginger 3 drops cinnamon 2 drops peppermint
Cellulite Buster Massage Blend 7 drops grapefruit 5 drops cypress 3 drops juniper
For best results with massage blends, mix essential oils in 1 oz. carrier oil, such as sweet almond or jojoba, and massage into affected areas such as stomach, hips, and thighs for 20–30 minutes. Do not bathe or wash off oils for an hour or two after application.
Aura Cacia Cypress Organic Essential Oils
Now Foods Sweet Almond Oil 100% Pure Moisturizing Oil
Nature’s Alchemy Juniper Berry Essential Oil
HOW TO SAFELY ENJOY ESSENTIAL OILS Essential oils are best used as aromatics or topical applications. Even the purest organic oils can be toxic to the system if swallowed. Although our “Fat-Busting Aromatherapy Blends” (left) contain a small percentage of essential oils, they may interact with some medicines. If you are pregnant or nursing, or take prescription medications, please check with your physician prior to using essential oils. Conduct a skin patch test prior to use.
Cheryl Cromer is an Atlanta-based writer specializing in aromatherapy and the spa lifestyle. She has more than 17 years’ experience as an artisan aromatherapist. When she’s not writing or creating blends, Cheryl enjoys traveling, interior decorating, and life with her Pembroke Welsh Corgi, Elle.
FOOD TOLERANCE. LESS BLOATING. BETTER DIGESTION. DON’T LEAVE OPTIMAL DIGESTION TO A LUCKY FORTUNE. Devigest is designed by a team of experts to be one of the strongest and broadest assortments of digestive enzymes available. Incomplete digestion leads to gas, bloating, abdominal discomfort, and even diarrhea. And, unless your digestive physiology is in order, no other self-regulating or self-healing systems function properly. Packed with more enzyme activity as well as dairy - and gluten-digesting power than most products, Devigest helps you properly digest even the most troublesome foods—adding more nutrients to our bodies for increased energy and support for comfortable digestion. Learn more about how science, stats, and standards play a role in supplement selection and why you should always CHECK3 at arthurandrew.com/check-three.
*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.
Learn more by calling (800) 385-3553.
beauty inside & out | discover your inner glow
A REGULAR DETOX Styling products, minerals in water and everyday pollution build up on hair, leaving it heavy, dull and lifeless. Use a clarifying shampoo and conditioner on a regular basis to remove impurities and give hair gloss and bounce. And if you live in an area with hard water, consider a shower filter to remove excess minerals that weigh hair down. MANE THINGS: Renewable Difference Detox Shampoo,
THE MANE THING
Avalon Organics Lemon Clarifying Conditioner, New Wave Enviro Products Shower Filter
PROTECTION FROM THE ELEMENTS
Here’s everything you need for healthy, beautiful hair By Lisa Turner
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lagued by split ends, thinning hair, or dull, lifeless locks? A full hair-care regimen includes more than just shampoo and conditioner. Lather, rinse, and repeat, with these easy ways to turn dull dreads into gleaming tresses.
argan oil, shea oil, and biotin to add softness and repair damage. MANE THINGS: Alaffia Everyday Shea Shampoo for normal hair, Andalou Naturals Argan Oil Shampoo for dry hair,
THE PERFECT SHAMPOO If your hair is normal, lucky you; you’ll want a shampoo that has a balanced blend of nourishing conditioners and cleaning agents. For oily hair, formulas that contain tea tree oil, ginseng, and green tea deep-clean and normalize scalp sebum to prevent excess oiliness. For dry or damaged hair, look for a moisturizing shampoo with ingredients like 50
SUMMER 2018 | AMAZING WELLNESS
Mill Creek Tea Tree Shampoo for oily hair
A TARGETED CONDITIONER The trick is to add softness and shine without weighing hair down or leaving residue. For normal hair, you’ll want a formula that strengthens roots and nourishes scalp, without overmoisturizing. For oily hair, choose a lighter
blend or one designed for clarifying; apply only to midshaft or ends of hair, not the scalp, and rinse well. Dry hair needs a super-emollient conditioner with moisturizing oils and ingredients like biotin and keratin to protect and repair damage, and a restorative hair mask once a week. MANE THINGS: Giovanni Wellness
Shield your tresses from heat styling, sun damage, chlorine, pollution, and dry air with a leave-in conditioner; use a light, spray-on formula, and apply before blowdrying or styling. For extra protection, spritz hair with a spray sunscreen to protect hair and scalp from sun damage. MANE THINGS: Jane Carter Hydrate Quench, The Honest Company Sunscreen Spray, 2Chic Avocado and Olive Oil Protective Spray
System Conditioner for normal hair, Mill Creek Biotin H-24 Conditioner for dry hair, Okay Pure Natural Restorative Conditioner, Shea Terra Organics African Black Soap Conditioner for oily hair
THE RIGHT NUTRITION If your diet is lacking in certain nutrients, you’ll see the effects in hair loss, slower growth, or dull, brittle locks. Collagen, the most abundant protein in the body, strengthens hair follicles and improves
fit & healthy | exercise and diet for active lifestyles
PREVENT COMMON RUNNING INJURIES The most common running injuries are caused by repetitive movements and stresses on the joints and tendons. Here are 11 ways to prevent them — and treat them if they do occur By Vera Tweed
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unning is a great way to fight stress, stay in shape and, if you’re so inclined, flex your competitive spirit in races. But injuries can be a problem. During the course of a year, 32 percent of long-distance runners and 52 percent of marathon runners experience an injury, according to research published in the journal American Family Physician. Novices are twice as likely to get injured. “Because a runner is pounding the pavement for so long, it’s often just mechanical strain,” says Alan Shih, DPM, director of podiatry at Head to Toe Healthcare in Tucson. In fact, most injuries stem from overuse. Here are some ways to prevent such injuries.
1. Increase mileage by no more than 10 percent per week. Your body grows stronger by being stressed in small increments, but starts to break down if it’s stressed too much. Going above 10 percent can tip it into breakdown mode.
2. Focus on one goal. At any given time, aim to increase
speed or distance, but not both. Focusing on only one will be more effective and is less likely to cause injury.
3. Vary the difficulty. After doing a hard run, make the next one easy. “The body is like a cell phone,” says Shih. “If you continue to use it without recharging, it will eventually wear down.”
healthy tip! different, and there is less repetitive strain on tissues.
6. Cross train. Weight training isn’t always popular among runners, “but proper strength training can help you overcome muscle imbalances that lead to injury, as well as strengthen connective tissues that help support your joints,” says Shih.
Wear the correct type of shoe based on your foot type and running style. It’s a good idea to get fitted at a store that specializes in running shoes.
injury, says Shih, “Active rest, or easy exercise, is better than inactivity because it stimulates blood flow and promotes healing.” Consider swimming, water exercises, or cycling.
7. Don’t ignore pain. The classic 4. Beware of aging running shoes. We often hear that shoes can last for 300 to 500 miles, but wear and tear depends on an individual’s body weight, hard or soft landings with each stride, and style of running. The tread may be in decent shape, while the cushioning has worn out. If you feel more achy than usual, your shoes could be over the hill.
5. Get an extra pair. European researchers found that among experienced runners, rotating different pairs of running shoes reduced injuries by 39 percent. Because cushioning varies from one pair to another, the impact on lower legs is
treatment is RICE: rest, ice, compression, and elevation. To relieve pain and inflammation, use an ice pack for no more than 20 minutes, every four to six hours. After 48 to 72 hours, heat does a better job at promoting healing.
10. Pick up the pace gradually.
8. Don’t use drugs to push
11. Know when to get professional help. If an injury isn’t healing, or you experience the same type of injury again and again, get it checked by a health professional. It could be a stress fracture. Flat feet or high arches can lead to repetitive injuries. Or, muscle imbalances in other parts of your body could be predisposing you to aches and pains.
through pain. Over-the-counter pain medications reduce inflammation and pain, but can lead to damage if you take them to get through a workout. “They do not speed healing,” says Shih, “and they allow you to overstress already damaged tissue.”
9. Recover with gentle exercise. When recovering from an
Once an injury has healed, it’s tempting to jump back in where you left off, but easing in gradually is more effective. “During the first few weeks back is when most people get reinjured,” says Shih.
Vera Tweed has been writing about nutrition, fitness, and healthy living since 1997. She specializes in covering research and expert knowledge that empowers people to lead better lives. She is the author of numerous books, including Hormone Harmony and User’s Guide to Carnitine and Acetyl-L-Carnitine.
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make it! | creative ways to cook with superfoods and supplements
Cooking with Mushrooms Boost energy, brain, hormones, and immune system with these magical mushroom recipes By Lisa Turner COLD SESAME NOODLES WITH SHIITAKES, BOK CHOY AND SUMMER RADISHES Serves 4 to 6 This easy Asian dish pairs shiitake mushrooms with barely-cooked bok choy and radishes for a fresh, summery side. Fresh or frozen noodles have the best texture; look for them in Asian markets or the freezer section in most large grocery stores. You can swap dried lo mein or other dried Asian noodles; or use glutenfree noodles, or thin spaghetti for a vegan option. Most importantly, don’t overcook; the key to this dish is a firm, springy noodle texture. 1 Tbs. peanut or olive oil 2 cups shiitake mushrooms, sliced 1 baby bok choy, thinly sliced crosswise 1 lb. fresh or frozen Chinese egg noodles 3 Tbs. tamari 2 Tbs. dark sesame oil 2 Tbs. Chinese sesame paste or tahini 2 Tbs. rice vinegar 1 ½ Tbs. coconut sugar or brown sugar
1 one-inch piece of fresh ginger, finely minced 4 garlic cloves, finely minced 1 tsp. sambal oelek or other red chili paste 1 bunch thinly sliced green onions 1 cup thinly sliced radishes Black sesame seeds for garnish (optional) 1. Heat oil in a large skillet and cook mushrooms until just softened, about 4 minutes. Add bok choy and cook for 2 minutes longer, until bok choy is just tender. Transfer vegetables to a platter to cool. 2. Bring a large pot of salted water to a boil. Add noodles, reduce heat and cook until just starting to become tender, 4 to 5 minutes. 3. While noodles are cooking, in a food processor or blender, combine tamari, sesame oil, sesame paste, vinegar, sugar, ginger, garlic and red chili paste. Puree till smooth, adding up to 1 tablespoon water if needed; sauce should be very thick. Transfer sauce to a large bowl. 4. Drain cooked noodles and rinse thoroughly with cold water; drain thoroughly. Add to bowl with sauce
and toss to coat. Add shiitakes, bok choy and green onions, and toss to mix. Garnish with radishes and sesame seeds, if desired, and serve. PER SERVING: 446cal; 16g prot; 12.5g fat; 746mg sod; 70g carbs; 6g fiber; 8g sugar
MAIITAKE VANILLAALMOND FROZEN LATTE Serves 2 This power-packed latte is a better-for-you alternative to coffee shop frozen drinks. If your blender’s not super-powerful, use 1 cup crushed ice instead of the ice cubes. For extra indulgence, add two tablespoons of cacao nibs before blending, or top with vegan or regular whipped cream. Rev it up with caffeinated espresso, or turn it into breakfast with a scoop of vanilla protein powder.
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1 ½ cups vanilla almond milk 2 shots decaf espresso, cooled, or 3 to 4 tsp. instant espresso powder 1 Tbs. maiitake or other mushroom powder 1 Tbs. agave or coconut sugar, or to taste 1 tsp. vanilla extract 2 cups ice cubes Chocolate sauce (optional) 1. In a blender, combine almond milk, espresso, mushroom powder, agave or sugar, and vanilla extract. Pulse to mix. Add ice and puree on high until mixture is smooth and creamy. 2. Transfer to two serving glasses, top with chocolate sauce if desired, and serve immediately. PER SERVING: 85cal; 1g pro; 1g fat; 139mg sod; 11g carbs; 2g sugar
check it out | new and notable products
Hot Stuff Celebrate summer with these hot new products 1. BOOST YOUR IMMUNITY A strong immune system is always in season. Quality of Life Kinoko Platinum AHCC features a patented medicinal mushroom extract (AHCC) that is backed by more than 20 human clinical studies for its immune-support benefits. This formulation offers a high dosage of AHCC per capsule (750 mg), making it an ideal way to avoid catching a summer cold.
2. TERRIFIC ZZZZS This herbal combination supports healthy, restful sleep so you can wake refreshed and rejuvenated! Terry Naturally Terrific Zzzz is nonhabitforming and doesn’t make you groggy in the morning. A gentle combination of lemon balm, lavender, mandarin and ravintsara will help you relax so you can get a deep, restorative night’s rest.
3. MYTRITION IS YOUR NUTRITION A healthy, active lifestyle demands a perfect balance of diet, exercise, and supplementation. Mytrition Fit natural protein is a blend of whey protein concentrate and milk protein isolate that offers a healthy source of fats and carbohydrates without artificial colors, flavors, or sweeteners. Available in great-tasting vanilla custard and decadent chocolate,
Mytrition Fit will help you fill the nutrition gaps to keep you on the path to your best self.
4. BEET IT! Beets are high in immune-boosting vitamin C, fiber, and essential minerals like potassium, which assists with healthy nerve and muscle function. Now you can add the goodness of red beets to breakfast, lunch, dinner, and even snacks with naturally sweet-tasting and instantly soluble Salus Red Beet Crystals from Flora. Mix these non-GMO, organic, and vegan crystals into fruit juice, milk, and even soups. Each 200-gram jar contains the equivalent of 5.5 pounds of organic red beets.
5. YUMMY GUMMIES It’s said that good bugs make for a happy gut, and that’s especially true for children with developing immune systems. Nordic Naturals Probiotic Gummies KIDS contains just the right amount of beneficial, research-supported bacteria to help safely balance your child’s intestinal flora.
Free of gelatin, soy, dairy, and gluten, these delicious travel-friendly gummies will disappear fast. AMAZING WELLNESS | SUMMER 2018
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healing kitchen | recipes for your health
Heart-Healthy BBQ Packed with flavor and heart-healthy fats, salmon is meaty enough to stand up to the grill. Whip up this delicious grilled salmon recipe at your next get-together or serve it for an easy weeknight meal. By Maureen Farrar almon is one of the most nutritious foods you can eat. It has lots of omega-3 fatty acids—which can decrease inflammation and lower blood pressure—and it’s packed with tons of vitamins and minerals. Salmon is also a great source of high-quality protein, which plays a number of important roles in the body, including protecting bone health and maintaining muscle mass during weight loss and the aging process. And unlike flaky fish, which tends to fall apart, salmon can handle the grill. In fact, grilling is one of the fastest and easiest ways to cook this fish. This moist and flavorful recipe from Char-Broil Great Book of Grilling: 300 Tasty Recipes for Every Meal will quickly become one of your favorite summer meals.
NORTH AFRICAN-STYLE GRILLED SALMON Serves 4 • Prep Time: 30 Min. • Grill Time: 10 Min. 4 salmon steaks or fillets (4 to 6 oz. each), fresh, thawed, or frozen 1 4-oz. jar green olives, drained and sliced* ¾ cup low-fat plain yogurt ½ cup chopped parsley ¼ cup chopped cilantro 3 Tbs. lemon juice 2 Tbs. olive oil
1 Tbs. garlic, minced 2 tsp. paprika 1 tsp. ground cumin 1 tsp. turmeric ½ tsp. salt ¼ tsp. red pepper flakes 1 ½ Tbs. olive or canola oil 1 tsp. lemon-pepper seasoning 2 Tbs. slivered red onion 1. Reserve 2 tablespoons of the
olives. Blend remaining olives, yogurt, parsley, cilantro, lemon juice, olive oil, garlic, paprika, cumin, turmeric, salt, and pepper flakes; set aside. 2. Rinse any ice glaze from frozen salmon under cold water, and pat dry with a paper towel. 3. Preheat grill to medium-high. Coat a heavy skillet with oil, and place on grill to preheat. 4. Brush both sides of salmon with oil. Place salmon in heated skillet, and cook, uncovered, about 3 to 4 minutes, until browned. Turn salmon over, and sprinkle with lemon pepper. 5. Cover pan tightly, and reduce heat to medium. Cook an additional 6 to 8 minutes for frozen salmon; 3 to 4 minutes for fresh or thawed fish. 6. To serve, spoon sauce over each salmon portion, and sprinkle with reserved olives and slivered onion. PER SERVING: 410 cal; 26g prot; 31g total fat (4.5g sat fat); 9carb; 70mg chol; 940mg sod; 1g fiber; 4g sugars *To decrease the amount of sodium in this recipe you can use black olives instead of green.
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PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLIST: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
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