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
Life is
Sweet
AUGUST 2021 * betternutrition.com
BLUEBERRYPEACH COBBLER p. 40
Make the Most of Late Summer Peaches!
BACKtoSCHOOL Six Ways to Help Your Child Thrive This Year
Soothing Essential Oils to
COMBAT STRESS
7
Food Duos That Work Better
TOGETHER
The Low FODMAP Diet:
Say Goodbye to Your Digestive Issues BN0821_Cover.indd 1
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Introducing NEW!
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Actress, New York Times Best Selling Author, Health Advocate & Co-creator of mykind Organics
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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
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CONTENTS
August 2021 / Vol. 83 / No. 8
6 NEWSBITES Hormones and Weight Loss How to shed excess pounds.
10 HOT BUYS This Just In Products we love this month.
12 PASSION BEHIND THE PRODUCT Ziba Foods Meet the bold flavors of Afghani cuisine.
14 CHECK OUT Top 6 Benefits of Pycnogenol Amazing multitasking supplement.
16 NATURAL REMEDY Do You Have Parasites? How to fight parasite infections.
20 ASK THE NATUROPATHIC DOCTOR
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How to help your kids thrive this school year.
features 30 Happy & Healthy Teens
If you have older children, you likely no longer have to worry about earaches and frequent stomach bugs. But adolescents are more susceptible to serious adult-type health issues, including chronic stress and weight gain. Help your teen thrive with these tips that address six crucial concerns.
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7 Food Duos that Work Better Together
They’re not as familiar as bacon and eggs or peanut butter and jelly, but these seven food pairings feature nutrients that work synergistically to create a whole that’s much healthier than the sum of its parts. Plus, three popular food pairings to avoid.
Tune In, Tone Up The keys to core training.
22 HERBAL WELLNESS The Lion’s Share of Benefits Lion’s mane and mental health.
24 NATURAL BEAUTY Natural Help for Thinning Hair Tips for men—and women.
26 ALL THINGS Banish BO Six ways to smell good all over.
28 AROMATHERAPY R X 8 Soothing Essential Oils Tension-taming aromatherapy.
38 ASK THE NUTRITIONIST Grain-Free, Lower-Carb Pasta A tasty way to avoid a carb overload.
40 HEALTHY DISH
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RESOURCES & REFERENCES
For links to studies cited in our articles and other helpful sites and books, visit betternutrition.com.
Spotlight on Kids’ Health
Join our month-long back-to-school focus on kids, including: The ABCs of Raising Healthy Kids * Pack Up the Fun with Healthy Kids Lunch Ideas * Healthy Recipes to Make with Your Kids * 5 Best Essential Oils for Kids 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.
Classic Summer Cobbler A healthy take on grandma’s recipe.
42 COOK WITH SUPPLEMENTS Good-for-You Greens Green powder-powered sauces.
44 EATING 4 HEALTH What Is the Low-FODMAP Diet? How to heal digestive issues.
48 RECIPE 4 HEALTH Here Comes Oatgurt! Delicious and dairy-free.
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Photo: (Cover) Pornchai Mittongtare, Styling: Robin Turk, Food styling: Claire Stancer; (this page) Adobe Stock
departments
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EDITOR’S * LETTER
Leave the Stress at Home It’s been a long time since I went back to school, but I can still vividly remember those first few weeks of a new year. I always came home after that first day with a headache, feeling nervous and overwhelmed. I recognize now that this was stress. Back then, the effects of stress were not as well known as they are today. And stress was for adults, not kids. But today, we know that stress affects both young and old. “As many as 30 percent of high school students in a study said they were stressed to ‘serious’ levels,” says Lisa Turner in “Happy & Healthy Teens” on p. 30. And this number is likely even higher since the pandemic, which has only heightened stress and mental health issues such as depression in kids and teens. Thankfully, there are ways to help your child or teen ease stress, as well as boost their mood, maintain a healthy relationship with food, and kick off the new school year feeling energized and rejuvenated. Learn how sleep is one of the most important aspects of teen health, why breakfast is vital to academic success, and more in Turner’s article. Aromatherapy is another natural antidote to stress, and it works for all age groups. See p. 28 for “8 Soothing Essential Oils to Combat Stress.” Wishing everyone a safe, healthy, and stress-free back-to-school season!
Our Writers
Meet the passionate people behind this issue of Better Nutrition!
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Jeannette Bessinger, CHHC, is an award-winning educator, author, and real food chef. jeannettebessinger.com
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 & Digital Editor Associate Editor Copy Editor
Beauty Editor Sherrie Strausfogel Contributing Editors Vera Tweed, Helen Gray
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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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Matthew Kadey, MS, RD, is an Ontario, Canada-based dietitian, food writer, and author of Rocket Fuel: PowerPacked Food for Sports + Adventure. matthewkadey.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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Karta Purkh Singh Khalsa, DN-C, RH, teaches herbalism courses online. internationalintegrative.com
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Melissa Diane Smith, Dipl. Nutr., is a holistic nutritionist and author of Going Against GMOs. melissadianesmith.com
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Sherrie Strausfogel writes about spas, wellness, and travel. She is the author of Hawaii’s Spa Experience.
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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
Contributing Writers Jeannette Bessinger, CHHC, Jonny Bowden, PhD, CNS, Emily A. Kane, ND, LAc, Matthew Kadey, MS, RD, Karta Purkh Singh Khalsa, DN-C, RH, 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 Publisher & Director of Rob Lutz Retail Sales rlutz@outsideinc.com 970-291-9029 Integrated Media Sales Anne Hassett Director, West Coast anne@hassettmedia.net 415-404-2860 Integrated Media Sales Mason Wells Director, East Coast & Midwest mwells@outsideinc.com 917-656-2899 Senior Brand Marketing Manager Kristen Zohn kzohn@outsideinc.com Client Success Manager Caroline Lustgarten clustgarten@outsideinc.com Marketing Designer Judith Nesnadny jnesnadny@outsideinc.com Accounting & Billing Tonya Hodges 800-380-9842 Retail Customer Service bnsales@outsideinc.com 800-443-4974, ext. 701
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BETTER NUTRITION, ISSN #0405-668X. Vol. 83, No. 8. 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.
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• AUGUST 2021
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* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
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NEWS*BITES Top 5 Hormones to Balance for Weight Loss BY VERA TWEED
“Your weight loss journey is not just about how much you’re eating,” says Lacey Dunn, RD, author of The Women’s Guide to Hormonal Harmony and founder of UpliftFit Nutrition (upliftfitnutrition.com). “It’s also about how well your hormones are balanced,” she says, “because hormones affect your metabolism, which affects weight and weight loss.” After helping thousands of women overcome hormonal chaos, Dunn has identified the best ways to restore harmony. The following five hormones, she says, are the most important ones to address because they also enable healthy function of the hunger and satiety hormones leptin and ghrelin, as well as serotonin for mood. Insulin—Insulin resistance, which occurs when the body doesn’t respond to insulin, causing blood sugar levels to
become erratic and rise, is a root cause of hormone imbalance and weight problems. It makes your body store fat, stops you from losing weight, and saps energy. Cortisol—This hormone helps you deal with stress, and when working properly, it’s anti-inflammatory. But chronic stress keeps cortisol elevated and makes it pro-inflammatory. High cortisol also increases appetite. Thyroid—Low levels slow down your metabolism and lead to weight gain or difficulty losing weight. High cortisol and environmental toxins are common suppressors of thyroid hormone. Estrogen and Progesterone—Estrogen dominance (too much estrogen in relation to progesterone) contributes to insulin resistance and thyroid imbalance. The result is weight-loss resistance.
Supplements for Hormone Balance
Along with a high-quality daily multi, Dunn recommends taking one of more of the following:
* Myo-inositol: It enhances insulin sensitivity and progesterone levels. Take 2–4 grams daily at any time of day, with or without food.
* Chasteberry (Vitex): It balances estrogen and
progesterone. Take 400 mg with a meal in the morning. Some people have trouble sleeping if they take it later in the day.
* Maca root: It balances sex hormones, helping to raise levels that are low. Take 300–600 mg once daily, between meals.
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Restoring insulin function opens the door to hormone balance and weight loss. Dunn recommends choosing high-fiber carbs that don’t come in packages, eating enough protein, managing stress, getting enough sleep, and exercising daily. Resistance training helps your body respond to insulin and stop hoarding fat. And aerobic exercise is necessary for overall healthy metabolism. Avoid toxins, including unfiltered tap water; fragrances in skincare and cleaning products, detergents, and candles; and toxins in plastic food containers. All of these chemicals disrupt hormones.
Photo: Getty Images
How to Restore Balance
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NEWS*BITES
Most Adults and Children Lack Omega-3 Fats
ASHWAGANDHA Improves Athletic Endurance and Recovery An adaptogen used traditionally to balance stress, ashwagandha also improves athletic endurance and recovery, according to a recent study published in the Journal of Ethnopharmacology. Researchers compared the effects of the supplement and a placebo in a group of 50 healthy, athletic adults over a period of 8 weeks. In the study, those who took an ashwagandha root extract improved endurance in the heart, lungs, and muscles; recovered more easily from exercise; and had more energy. Those taking the placebo did not experience similar benefits. The dose of ashwagandha root extract in the study was 300 mg, taken twice daily.
Just 1 Cup of Leafy Greens Improves Heart Health
Photo: (from top right) Getty Images (3); Adobe Stock
The Dietary Guidelines for Americans recommend omega-3 fats to maintain good health, but a recent study concluded that over 95 percent of children and 68 percent of adults don’t get enough. The study looked specifically at levels of EPA and DHA, which are found in fish, fish oil, and vegan supplements made from plant sources of EPA and DHA. If you don’t routinely eat fish, supplements can fill the gap. For children, flavored liquid supplements can be easier to take than capsules.
A Danish study has found that over time, eating just one cup of leafy greens daily can reduce risk for heart disease by about 15 percent. Researchers drew this conclusion after tracking the diets and health of more than 53,000 people for 23 years. They found that those who ate the most nitrate-rich vegetables were least likely to develop heart disease, have a stroke, or suffer from circulatory problems. Nitrates in vegetables trigger your internal production of nitric oxide, a gas that dilates blood vessels and helps to keep blood pressure in a healthy range. Although all vegetables contain nitrates, some contain higher levels. In addition to leafy greens, beets, beet juice, and beet powder are rich sources of nitrates that have been found to lower blood pressure.
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Back-to-School, Back to the Essentials!
Scan Me
Our Daily Core Essentials combines key vitamins that provide a strong foundation for optimal health support.* Children have the option to take the Multi Vitamin and DHA in a liquid or gummy form, depending on their preference. The NEW SoftMelt® Gummies are naturally sweetened and are free from the sugar found in many gummy supplements. Gluten-Free | Non-GMO | No Artificial Colors, Flavors, or Sweeteners
childlifenutrition.com | @childlifeessentials *These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
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HOT BUYS
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• AUGUST 2021 6/22/21 4:19 PM
“ Take also unto thee Wheat Lentils and Millet and in one vessel and
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Maximum Nutrition Without the Salt
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PASSION BEHIND THE PRODUCT
*
companies fostering personal & global well-being
Ziba Foods
These flavorful new products are helping restore Afghanistan’s reputation as a world leader in unique gourmet ingredients. BY NEIL ZEVNIK
Drawing from centuries of agricultural traditions that relied upon both cultivated and wild-foraged fruits and nuts, Johnson and Vartanian were able to source unique offerings such as wild white mulberries and pistachio kernels, tree-dried
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apricots and sun-dried figs, Parwan walnuts and Kishmish raisins, and Gurbandi almonds. But the pair had more than just cuisine and commerce in mind. They envisioned a company that would disrupt the imbalance between farmers and traders, pay farmers quickly and fairly, guarantee quality, and restore the reputation of Afghan products. But their aspirations went even deeper in their desire to improve the lives and conditions of the farmers and communities that they helped support. “Some aspects of operating in Afghanistan can be extremely frustrating—security is often an issue, social norms are certainly not what we’re used to. It can be really difficult, as
quite a bit of responsibility rests on our shoulders, for our employees and their families, the communities they live in, and our farmers. It starts adding up, and so our decisions have a deeper impact.”
Driving Change Since Afghan women are often marginalized, Ziba maintains a workforce that is 85 percent female. Employment is year-round despite the cyclical nature of harvesting, and employees are offered industry-related training. Johnson and Vartanian sum it up beautifully: “We reached a point in life where it was no longer a tenable proposition to lament our day-to-day work and wonder ‘What else can we be doing with our lives?’ We love making the connection to consumers who are excited to try new products. But we’re also drawn to the developmental aspects of our work—the impact we have on the ground. It’s extremely rewarding to participate in that transformation.”
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Photo: Pornchai Mittongtare; Prop Styling: Robin Turk; Food Styling: Claire Stancer
Deep Roots
“We were blown away by the taste and variety,” Ziba founders Patrick Johnson and Raffi Vartanian say of their first exposure to Afghan cuisine. “We knew we wanted everyone to enjoy this discovery in the same way we did.”
Photo: @zibafoods
Mention Afghanistan today, and it immediately conjures images of danger, destruction, and despair. But there was a time not that many years ago when its beautiful countryside was a major source of exceptional dried fruits and nuts—before conflict and its consequences intervened. When Patrick Johnson and Raffi Vartanian first visited the country, they experienced the daily ritual of afternoon tea accompanied by a beautiful spread of dried fruits and nuts. “We were blown away by the taste and variety. Listening to our friends and their family speak so proudly of the products that were once considered the best quality in the world, we knew we wanted everyone to enjoy this discovery in the same way we did.” That, of course, was easier said than done in this strife-riven country. It took several years and many visits to select suitable products (there were 109 varieties of almonds alone), create a sustainable supply chain, and build a factory. Once that was accomplished, Johnson and Vartanian got their artisanal heirloom products in front of some eager, high-end New York chefs, and Ziba Foods was launched.
Photo: Pornchai Mittongtare; Prop Styling: Robin Turk; Food Styling: Claire Stancer
Photo: @zibafoods
make it! Stuffed Pacific Cod with Almonds & Herbs Serves 4 Serve this light summer supper dish with saffron rice and steamed asparagus for a warm-weather treat! 4 6-oz. filets of Pacific cod (or similar white fish) 2 Tbs. Ziba Foods Heirloom Gurbandi Almonds, chopped 2 Tbs. Ziba Foods Dried White Mulberries 3 Tbs. chopped Italian parsley, divided 2 Tbs. chopped cilantro 1 tsp. microplaned Meyer lemon zest 2 Tbs. fresh Meyer lemon juice, divided 2 Tbs. O Olive Oil Meyer lemon olive oil, divided
1. Preheat oven to 400°F. Slice into side of each cod filet to make a pocket. 2. In small bowl, stir together almonds, mulberries, 2 Tbs. parsley, cilantro, lemon zest, 1 Tbs. each lemon juice, and 1 Tbs. olive oil. Divide mixture among filets, stuffing into pockets. 3. Place fish on parchment-lined rimmed baking sheet, and bake until opaque and just cooked through, 10–12 min-
utes. While fish is baking, whisk together remaining lemon juice and olive oil. 4. Transfer fish to individual plates or serving platter, drizzle with lemon and olive oil, and garnish with remaining chopped parsley. Per serving: 220 cal; 27g prot; 9g total fat (1.5g sat fat); 5g carb; 80mg chol; 520mg sod; 1g fiber; 3g sugar
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CHECK OUT
*
guide to cutting-edge supplements
Top 6 Benefits of Pycnogenol Why this patented extract of French maritime pine bark may be the only supplement you’ll ever need.
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tiny blood vessels that bring oxygen and nutrients to the skin and extremities of our bodies.
How Pycnogenol Works Pycnogenol binds with collagen and elastin, says Pescatore, strengthening and protecting these building blocks of skin and other tissues from being broken down as we age and are exposed to UV rays, environmental toxins, and chemicals in food and water. In addition to providing structure to skin, collagen and elastin provide structure to blood vessels, keeping them strong and open. This, says Pescatore,
increases the natural production of nitric oxide, the gas in our bodies that keeps blood vessels dilated. “Pycnogenol helps the blood vessels expand and contract the way they’re supposed to, and it helps cognitive function by bringing oxygen flow to the brain,” says Pescatore. In joints, collagen and elastin provide cushioning. Pycnogenol also increases our natural production of hyaluronic acid, which helps to retain moisture in skin, reduce wrinkles, and keep joints lubricated. Its antioxidant and anti-inflammatory qualities also improve respiratory health.
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Photo: Adobe Stock
“If I was stranded somewhere on a desert island, Pycnogenol is one of the supplements I would want to have with me, simply because it has so many uses,” says Fred Pescatore, MD, an integrative medicine pioneer and author of The A-List Diet and other health books. “It helps with collagen and elastin, which keeps the blood vessels going, and it’s a natural anti-inflammatory and antioxidant,” he elaborates. “When you can work on those things, you have a lot of bases covered in your body.” Other benefits include improved health of the skin, joints, and brain, and better circulation, especially in the
Photo: Adobe Stock
BY VERA TWEED
Benefits of Pycnogenol All of these mechanisms translate into a variety of benefits, including the following six health advantages:
❶ SKIN HEALTH Studies have shown that by increasing levels of hyaluronic acid, elastin, and collagen, Pycnogenol improves hydration and elasticity in skin, creating a smoother, more youthful appearance. Its antioxidant and anti-inflammatory properties reduce the effects of UV and other environmental damage. In addition, Pycnogenol reduces skin problems that occur with seasonal changes.
❷ JOINT HEALTH A review of studies concluded that Pycnogenol is well absorbed in the blood and in the fluid that cushions joints. Plus, it provides anti-inflammatory substances that counteract joint discomfort for about 14 hours after the supplement is taken. Studies show that it protects joint cartilage from degradation, relieves pain and stiffness, and enhances mobility. People taking Pycnogenol for joint pain have reduced their use of medications. MEMORY AND MENTAL PERFORMANCE
Photo: Adobe Stock
Photo: Adobe Stock
Pycnogenol can enhance memory, attention, and overall mental performance in adults at all stages of life. In a study of people over age 55, the supplement enhanced overall mental performance and ability to function independently. Among health professionals between the ages of 35 and 55, the supplement improved alertness and contentedness and reduced anxiety. And among college students between the ages of 18 and 27, those who took Pycnogenol experienced improved mood and also got higher test scores.
for eight weeks. The supplement significantly reduced hot flashes, night sweats, mood swings, irregular periods, loss of libido, and vaginal dryness. The women taking Pycnogenol also experienced improvement in fatigue, sleep, concentration, memory, dizziness, and mood, including less irritability. CIRCULATION AND JET LAG ON LONG FLIGHTS
Water retention can cause feet and legs to swell, and some people have a higher risk of blood clots during long flights. Pycnogenol can counteract these issues by enhancing circulation. A study of 295 people who flew for more than eight hours found that Pycnogenol reduced swelling more effectively than compression stockings, while also reducing risk for blood clots and jet lag. FIBROMYALGIA & OTHER DOCUMENTED BENEFITS
Studies show that Pycnogenol is also beneficial in reducing symptoms of fibromyalgia, asthma, Raynaud’s syndrome, diabetic retinopathy, chronic venous insufficiency, enlarged prostate, and erectile dysfunction. It’s possible that Pycnogenol may also help correct circulatory problems that can linger after recovery from Covid-19, but so far, this theory hasn’t been clinically tested.
MENOPAUSAL SYMPTOMS
A study of women who experienced uncomfortable menopausal symptoms tested the effects of daily Pycnogenol
How to Take Pycnogenol Available as both a standalone supplement and in combination
formulas, Pycnogenol is a patented extract of French maritime pine bark, so it’s always listed as “Pycnogenol” on product labels. There are other pine bark extracts available, but their exact make-up and benefits are not identical to Pycnogenol. Pescatore generally recommends taking 100 mg of Pycnogenol daily with a meal to prevent stomach upset. Higher dosages may be beneficial in some situations. These are dosages used in studies of various conditions:
* * * * * * * * * * * *
Skin health: 100 mg daily Joint health: 50 mg taken 3 times daily Memory and mental performance: 150
mg daily Menopause symptoms: 100 mg daily Leg swelling and jetlag on long flights:
200 mg 2–3 hours before the flight, 200 mg 6 hours later, and 100 mg the next day Fibromyalgia: 150 mg daily Asthma: 50 mg taken twice daily Raynaud’s syndrome: 50 mg taken twice daily Diabetic retinopathy: 50 mg taken 3 times daily Chronic venous insufficiency: 150–300 mg daily Enlarged prostate: 150 mg daily Erectile dysfunction: 120 mg daily AUGUST 2021
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NATURAL REMEDY * holistic strategies to help you feel better
Do You Have Parasites?
Five signs you may have these bad bugs, and how to get rid of them. BY LISA TURNER
Who’s at risk? “Parasite” is a broad term that describes any organism that lives and feeds off another organism, including lice, giardia, and even mosquitoes. Intestinal parasites—including worms (known as “helminths,” usually visible without a microscope) and protozoa (microscopic, single-celled organisms)—specifically reside in the gut. Pinworms are the most common parasite in the U.S.,
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living primary in the large intestines. Giardia is the second-most frequent domestic parasite. When it’s swallowed, it makes its way through the digestive tract, splitting into two hungry microorganisms that attach to the walls of the small intestines. Other parasites, such as hookworm and whipworm, are less common in the U.S. And while you’ll hear plenty of horror stories about tapeworms—flat, segmented beasts that can grow as long as 50 feet—they’re relatively rare. You’re probably at risk only if you’ve traveled to a developing nation or work closely with livestock. Intestinal parasites are usually contracted from eating undercooked meat from an infected animal, or from raw fruits and vegetables that have been contaminated. Giardia is commonly water-borne. It lives well in cold streams, so if you’ve been drinking
that “clean” mountain water on your backpacking trip, you’re likely at risk. You can also pick up parasites through direct contact with contaminated soil and feces, or indirectly from contaminated objects such as bathroom handles or children’s toys.
Signs and Symptoms Once they’ve been introduced into your body, these freaky organisms travel into the warm, moist environment of the intestines, where they’re more than happy to hang out, feeding on nutrients, growing, and reproducing. Because they’re so well-adapted to the human body, they can live in your intestines for months or sometimes years without noticeable symptoms. And when they do cause problems, they may be tricky to pinpoint. Five signs that might mean you have an intestinal parasite:
Photo: Getty Images
You probably assume that parasites are a problem only if you’ve traveled to remote regions with iffy sanitation. But they’re way more common than you might think. Millions of Americans have parasites, and some types infect as much as five percent of the U.S. population. Here’s what you need to know about those bad bugs—and how to banish them, for good.
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NATURAL REMEDY
efficient digestive system grinds to a sudden halt, it could signal an intestinal parasite—especially if you’ve recently been camping or traveled to a developing country. Parasites can cause unexplained constipation or persistent nausea, gas, or bloating. The most common signs of giardia infection (called giardiasis) include diarrhea, stomach cramps, nausea, and foul-smelling, greasy poop. Left untreated, it can lead to dehydration and sometimes significant weight loss. Ongoing giardiasis is linked with a higher risk of irritable bowel syndrome (IBS), lasting as long as six years after the infection.
traveled to a less-developed region. But research suggests that a wide range of other parasites may be associated with muscle aches, pain, and inflammation, and there’s a known link between roundworm infection and arthritis. Nutrient deficiencies caused by parasites may also impact muscle function, and dehydration from giardiasis can lead to muscle cramps, spasms, and pain.
❷ YOU’RE REALLY ITCHY DOWN THERE. Unexplained, persistent itching and irritation around your sensitive bits can be a sign of parasites, especially pinworms. Once they’re ingested, the eggs hatch in your intestines and grow into adult worms. Female pinworms emerge from the opening of your rectum and lay thousands of eggs in the skin folds around the anus and perineum, making you scratch like crazy. The eggs may also migrate to the vaginal opening, causing irritation and relentless itching. Even worse, if you’re scratching, the eggs may cling to fingers and nails, and you can transfer them to other surfaces. While they’re gross, they don’t usually cause major problems. However, in rare cases pinworms may lead to infections in the uterus and vagina, or increase the risk of urinary tract infections. YOU’RE SORE AND ACHY. Painful,
aching muscles or joints, even when you haven’t worked out or strained anything, can be a sign of parasites. Some varieties of tapeworm and other parasites not usually found in the United States are the most frequent culprits, so you’re probably not at risk unless you’ve
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YOU CAN’T SLEEP. If your typically sound slumber is suddenly disturbed, it could be a sign of parasites. Pinworms that cause itching can interrupt sleep, making you wake all through the night and disrupting your natural sleep-wake cycle. If you’re a normally heavy sleeper, you may not even notice you’re itching— just that you wake up for no good reason. Other, less common, parasites can actually alter your biological clock, shortening sleep time. And some research links nocturnal bruxism (grinding your teeth at night) with parasitic infections.
of protein, fat, vitamins, and minerals. Some, including giardia and hookworm, are linked with a higher risk of anemia, associated with weakness and fatigue. And giardiasis increases the risk of chronic fatigue, even years after the initial infection. Disruptions to the gut microbiome can also impact mood and cognitive function.
What to Do If you suspect you have a parasite, get tested pronto. Most doctors will order a stool test for parasites, or ask you to do a “tape test,” which involves sticking a piece of clear tape to your anus, then gently peeling it off. Pinworm eggs will stick to the tape, and can be identified under a microscope. Blood tests also pinpoint antibodies or parasite antigens produced when the body is infected and the immune system is fighting off the invader. The good news: most intestinal parasites don’t cause lasting harm, and they’re treatable. Check with your physician, then try these simple tips:
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YOU’RE EXHAUSTED ALL THE TIME.
Do you feel chronically drained, depleted, and foggy, even after plenty of sleep? It could be a sign of parasites. Intestinal parasites interfere with nutrient absorption and disrupt gut bacteria, leading to fatigue, exhaustion, apathy, and brain fog. Parasites can damage the villi—delicate structures lining the intestinal walls that play a role in nutrient uptake—lessening the absorption
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Stick to a whole-food, fiber-rich diet to encourage elimination; steer clear of sugar and refined carbs, which are shown to harm beneficial gut bacteria. Baby your belly with naturally fermented foods that are rich in good bacteria, or take a high-quality probiotic supplement. Eat raw garlic, the traditional go-to for killing parasites; other antiparasitic foods include pumpkin seeds, raw honey, and ginger. Hydrate like crazy to prevent dehydration, promote bowel movements, and help flush those nasties out of your system. Use natural antiparasitic herbs such as neem, clove oil, black walnut extract, triphala, or grapefruit seed extract; look for capsules or tinctures, or try a combo parasite detox formula.
Photo: Getty Images
❶ YOUR GUT IS A MESS. If your normally
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ASK THE NATUROPATHIC DOCTOR
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answers to your health questions
Tune In, Tone Up
When it comes to shaping up and looking (and feeling) great, it all starts with the core. BY EMILY KANE, ND, LAC
A: In a word, yes. Humans aren’t so
far away from having been four-footed mammals with tails. Despite our enormously rapid social evolution, our bodies really haven’t evolved that much for hundreds of thousands of years. Think about getting around on four legs with a tail. Sitting on a chair would
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be pretty weird, right? One of the trickiest elements of posture to figure out for modern humans is where to put their tail. So, if you still had a tail, would you tuck it under you to sit, or would you flick it out behind you and perch more on the front edges of your “sitting bones”? There is no wrong answer. You just need to figure out what’s comfortable and stable for you. Sitting is the new smoking—we’ve all heard that. But we’re not going to quit sitting, so we need to find ways to offset the strain. Many mod-
ern humans have chronic low-back pain, and we also tend to have bowel issues— from chronic constipation to loose stools. These irritants are often related both to sitting and to inadequate core tone.
3 Steps to Finding the Best Upright Posture
❶ Lie comfortably on the floor with your knees bent and feet flat on the floor. Try to relax and deepen your breathing. Place your hands gently on your belly and feel
Photo: Getty Images
Q
: What is it with “core tone”? Do I really need it?
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the breath expand your abdomen. As you exhale fully, draw the navel (belly button) straight down toward your spine. As your breathing gets deep and smooth, and you are connecting to the power of your belly, the next step is to link your mind to this moment of tuning in.
❷ Focus, and observe the comfort of your lower back. Gently, slowly, keeping
pace with your breath, assess whether you prefer to press the hollow space at the low back down to the floor (Pilates “imprint”) or it’s more comfortable for you to allow that space behind your waist to remain peeled off the floor. The former is more like tucking the tail, and the latter is more like flicking your tail out behind you. Typically, the posture that works best for you on the floor will translate to a more relaxed and engaged posture when upright—both sitting and standing.
Qi” and the quadratus lumborum (“back strap”) muscles. Here are some things to consider when targeting your core:
❶ Drawing your navel toward your spine in any position is the easiest way to improve core tone. Whenever you can, remember to bring your navel (and the area around it, about the size of a small plate) toward your spine. Keep your spine as long as possible, no matter what position. Gravity happens, and definitely conspires to make us shorter over time. You can counter that with core tone. Just keep elongating and keep drawing your belly toward your spine.
It may not seem like much, but just six minutes a day can really strengthen your core, which is a key component of any self-care routine.
Figure out what’s best for your body
and enjoy exploring whether this holds true for your sitting and standing during daily activities. You don’t have to be rigid or obsessive about it, just do a loving self-scan semi-regularly throughout the day, and make the subtle adjustments that will serve to both lessen back pain and provide consistent, gentle core toning.
Photo: Getty Images
4 Tips for Strengthening Your Core Your “core” is not just the superficial layer of rectus abdominis muscles across your abdomen, but the entire apparatus including the guts between the front of the belly and the spine. Core tone actually goes all the way around the back of your body and includes “kidney
❷ Aim for 6–10 minutes daily of core tone exercise.
There are tons of YouTube videos out there, but I recommend avoiding ones where the instructor wants you to do traditional “crunches” that involve heaving your chest toward your thighs. That move is really hard on your lower back and not nearly specific or subtle enough to do the deep work down to the core.
To improve core tone in just six minutes a day, try this exercise: Start by
are at arms’ length away from your chest—knees over the hips and not hugged toward the chest. Just stay there and breathe. It can be quite challenging! Mix it up a bit. For example, you could tap one foot and then the other foot down to the floor—slowly, moving with your breath, keeping your knees above the hips and not inching toward your head. You can also straighten your legs up to the ceiling with feet flexed or pointed. From there, either pulse your legs straight up (you won’t lift very high at all, just an inch or two), exhaling in little panting breaths on the effort. Or, with legs straight up, you can also lift your arms up to the ceiling and pulse your head and chest up with short exhales.
However you choose to do it, don’t flop your head around during this exercise—imagine that you’re holding a grapefruit under your chin. And set a timer. Your abs should feel a little burn after 6 minutes. It may not seem like much, but just six minutes a day can really strengthen your core, which is a key component of any self-care routine. And taking time to take care of yourself is well worth it—you’ll look great, have more energy, and enjoy your life more.
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Find a licensed naturopathic doctor for a virtual (telemedicine) or in-person consultation at naturemed. org/find-an-nd.
lying on your back with your lower back in your preferred orientation. Lift your knees up so that your lower legs are parallel with the floor and your knees
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AUGUST 2021
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HERBAL WELLNESS
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healing botanicals for your body and mind
The Lion’s Share of Benefits Lion’s mane, with its long, shaggy spines that resemble—you guessed it—a lion’s mane, has been shown to ease depression, enhance focus and concentration, and more.
Despite its long history of use in traditional Chinese medicine, lion’s mane (Hericium erinaceus) is only now getting the attention it deserves in the West. Research shows that it contains a plethora of health-enhancing constituents, including antioxidants and immune-boosting beta-glucan, and proponents maintain that it can address a slew of health problems. Lion’s mane is known to help with brain and mood issues, including anxiety, depression, Alzheimer’s disease, and Parkinson’s disease. It also has a reputation for easing high cholesterol,
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inflammation, ulcers, and digestive concerns. And if that’s not enough, it also exhibits cancer-preventive effects. While these may seem like a wide range of disparate conditions, they’re all linked by one thing—inflammation. One study evaluating the potential of 14 different mushrooms held that this leonine remedy had the fourth-highest antioxidant activity, which may explain its benefits for inflammatory conditions. Better for Your Brain Lion’s mane may help older adults with mild cognitive impairment, according to
a study in which researchers assigned 30 cognitively impaired older adults to consume either mushroom extract or a placebo for 16 weeks. In cognitive tests given throughout the study, patients in the lion’s mane cohort showed significantly greater improvements compared to those taking a placebo. Another study examined the effects of lion’s mane on brain function, concluding that the fungus helped protect against memory problems caused by brain plaques associated with Alzheimer’s disease. Preliminary studies have shown that lion’s mane
Photo: Getty Images
BY KARTA PURKH SINGH KHALSA, DN-C, RH
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demonstrates a possible protective benefit for ischemic stroke, and research is ongoing.
How to Use It You can enjoy lion’s mane mushrooms raw, cooked, dried, or prepared as a tea. Many people compare their flavor to crab or lobster. Supplements, especially extracts, are also available, but doses haven’t yet been standardized, so read labels carefully. It’s possible that people who are allergic to fungi might react to lion’s mane, so it’s prudent to be cautious.
Host Defense Lion’s Mane
Mushroom Wisdom Super Lion’s Mane
Om Lion’s Mane Mushroom Powder
Photo: Getty Images
Natural Mood Booster Lion’s mane helps alleviate depression and anxiety, according to a 2010 study that tracked 30 menopausal women who ate daily cookies made with either lion’s mane or a placebo for four weeks. Scientists found that the lion’s mane group was less likely to be irritable and anxious and had better concentration than those who took the placebo. In 2020, a paper from the Department of Translational Research and New Technologies in Medicine and Surgery at the University of Pisa in Italy found encouraging indications for the use of a combination of lion’s mane, Baikal skullcap root, and rhodiola for depression and anxiety.
Lion’s Mane & Cancer Preliminary research holds that lion’s mane shows promise for cancer prevention. For instance, in tests on human cells, lion’s mane was shown to help kill leukemia cells. A different investigation found that lion’s mane extract reduced the size of colon tumors, and another study found that the fungus reduced the spread of colon cancer cells to the lungs. A 2020 study showed that active constituents from lion’s mane demonstrated suppressive activity in human lung carcinoma cell lines. Another experiment from 2020 revealed that the mushroom enhanced the action of anticancer gut bacteria, and a third 2020 study published in Food and Function showed that the polysaccharides from lion’s mane knocked out human colorectal cancer cells.
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NATURAL BEAUTY
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pure ingredients for skin & body
Natural Help for Thinning Hair
If you’ve noticed tangles of hair in your brush and shower drain, don’t panic. There are remedies that can help you prevent thinning hair and improve the health of your entire hair ecosystem—scalp, follicles, and strands.
According to The New York Times, “Since the pandemic, many doctors report an uptick in patients suffering from stressrelated hair loss.” The phenomenon is a byproduct of both stress and post-viral inflammation from Covid-19. Temporary hair loss can be caused by fever, illness, childbirth, and severe stress, pushing more hairs than usual into the shedding phase of the hair growth cycle. But those are just a few causes of hair loss. “The main cause of thinning hair in men and women is androgenic alopecia, a genetic condition,” says Gary Linkov, MD, founder and medical director of City Facial Plastics in New York. “Less
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common causes include temporary hair-loss conditions such as telogen effluvium, as well as hair loss caused by hormonal imbalances or medications.” New research has shown that oxidative stress is a common cause of daily hair loss. The same UV rays and pollution that produce lines and wrinkles on your face can also speed hair shedding by weakening the connection of each hair strand to the scalp. Calming a stressed scalp with shampoos, conditioners, and treatments formulated with antioxidants, zinc, and B vitamins can help relieve oxidative stress and boost the health of your scalp.
Aside from medical therapies, Linkov offers practical, healthy tips to keep the hair you have. “A gentle shampoo—avoid strong shampoos that c0ntain salicylic acid and ketoconazole—and reducing traction and heat on the hair are important for preserving it. Keeping the blow dryer on a low heat setting can help prevent damaging the hair. The same goes for the shower-water temperature. Viviscal, a biotin-based vitamin, helps thicken hair especially in women, and Nutrafol, another biotin-based vitamin, boosts the health of hair follicles for both men and women.”
Photo: Getty Images
BY SHERRIE STRAUSFOGEL
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❶ ❷ ❶ Lessen hair loss by fortifying hair at its roots with Andalou Naturals Age Defying Argan Stem Cell Scalp Intensive for Thinning Hair. Argan oil stem cells
Photo: Getty Images
strengthen and smooth hair, making it less brittle, more manageable, and shinier. Solar vitas (grape stem cells) protect against UV damage. Vitamin B complex, panthenol, rice and soy proteins, and a hair regeneration complex (coltsfoot leaf, yarrow flower, cysteine, licorice root, horsetail, and meadowsweet flower extracts) encourage growth. Also available as a Thinning Hair System including Argan Stem Cell Age Defying Scalp Intensive, Shampoo, and Conditioner.
❷ Reduce hair breakage up to 61 percent with Desert Essence Professional Anti-Breakage Hair Mask. A blend of the same vitamins and minerals in Country Life Maxi-Hair Plus Biotin supplement, along with provitamin B5, keratin, and bamboo, help fortify hair. Nourishing jojoba and coconut oils and saw palmetto strengthen strands to help minimize fallout. Aloe and olive oil hydrate and condition, and radish seed extract adds shine. For best results, use in combination with Anti-Breakage Shampoo and Conditioner.
Resist splitting and breaking while adding volume and texture with Earth Science Ceramide Care Volumizing Shampoo and Conditioner. A plant-based
ceramide complex restores and locks in moisture. Golden barley protein, panthenol, and soy protein strengthen and hydrate strands. This gentle shampoo and conditioner combo is safe for color-treated hair, and it’s pH-neutral for daily use on normal and fine hair. The faint scent of vanilla, ginger, and cardamom remains on your clean and fuller-looking hair. Find less hair in the drain with Pura d’Or Hair Thinning Therapy Shampoo and Conditioner. The duo strengthens, minimizes breakage, and reduces hair thinning with aloe vera, argan and alma oils, biotin, black cumin seed, copper tripeptide, nettle leaf, and saw palmetto. Niacin, organic rosemary oil, and tea
tree oil help to invigorate and purify the scalp while encouraging strand strength and resiliency. The Chinese herb he shou wu root extract improves circulation and supports hair growth. Thinning, damaged, and chemically treated hair will look and feel revived from scalp to ends. Strengthen dry, brittle hair with SheaMoisture Manuka Honey & Yogurt Hydrate + Repair Protein Power Treatment. This rich conditioner reinforces
and revitalizes overprocessed, abused wavy and curly hair with moisturizing shea butter, antioxidant Manuka honey, and protein-infused yogurt powder and extract, plus deep conditioning baobab, mafura, castor, and coconut oils. Use after shampooing to turn hair with breakage and split ends into smooth, soft strands. Leave on for 10 to 15 minutes for best results. AUGUST 2021
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ALL THINGS
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seasonal guide to supplements, foods, & personal care
Banish BO
Six ways to battle body odor and smell good all over. BY LISA TURNER
1Your pits.
The armpit area is rich in apocrine glands that produce a viscous fluid high in protein and lipids. Bacteria on your skin break these down, releasing that characteristic smell. Shower daily, more if you’re working out or in hot weather, and get rid of excess hair—it traps bacteria and moisture, which exacerbates odor. Use
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a natural antiperspirant or deodorant that’s free from parabens and aluminum compounds. Activated charcoal can minimize wetness without clogging pores, and deodorants made with essential oils fight bacteria and stop the stink. Product picks:
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Nubian Heritage Lemongrass & Tea Tree Bar Soap Dr. Bronner’s Peppermint Shaving Soap Schmidt’s Natural Charcoal + Magnesium Deodorant Lafe’s Deodorant Roll On Active (Citrus + Bergamot)
2Your feet.
The warm, damp environment of socks and shoes becomes a breeding ground for bacteria and fungi that feed off dead skin cells and produce pungent odors. Wash feet regularly and use a liquid soap to really get between toes—try a natural antibacterial soap with tea tree oil. Before putting on socks and shoes, spray on deodorant, or use a powder to minimize moisture. Once a week, soak and scrub feet to get rid of dead skin cells that contribute to the stink. And use a natural antifungal cream with thyme,
Photos: Getty Images
Body odor is natural and normal, and sweating is necessary—but if you’re like most people, you’ll gladly pass on funky feet, stinky pits, and bad breath. No sweat. These six solutions for the most pungent parts of your body will leave you smelling fresh and clean, naturally.
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grapefruit seed, and other botanicals to fi ght foot fungus. Product picks:
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Crystal Mineral Deodorant Spray WiseWays Herbals Tea-Tree Talc-Free Foot Powder Home Health Antifungal Lotion Dr. Bronner’s Liquid Castile Tea Tree Soap
3Your privates.
Next to the armpits, the groin houses most of the body’s apocrine glands, and their fluids collect in groin folds and pubic hair, leading to bacteria and odor. Yoga pants, tight shorts, or snug-fitting cotton underwear trap moisture and exacerbate the problem. To minimize smell, shower daily and always after working out. Use a gentle but effective soap—charcoal-based washes or black soap with antibacterial plantain extract are ideal. A talc-free powder can mop up excess moisture. And choose breathable, moisture-wicking synthetic fabrics, especially for exercising. Product picks:
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Photos: Getty Images
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Nubian Heritage African Black Soap Bar Soap Every Man Jack Activated Charcoal Wash Emerita Feminine Cleansing and Moisturizing Wash NutriBiotic Body & Foot Powder
4Your scalp.
More subtle than stinky pits or feet, your scalp can
get pretty ripe if you skip a shampoo or two—especially after working out or in hot summer months. Dandruff makes matters worse. As dead skin cells break down, they release a subtlebut-distinctive odor. Fight funky hair with shampoo made with lavender, rosemary, mint, eucalyptus, and other odor-banishing oils. A natural antidandruff shampoo can combat dead skin cells. And if you don’t have time to wash your hair, try a dry shampoo, especially after a sweaty workout. Product picks:
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EO French Lavender Shampoo Avalon Organics Anti-Dandruff Shampoo Mineral Fusion Dry Shampoo Acure Dry Shampoo Rosemary & Peppermint
5Your mouth.
Food trapped between teeth, around the gums, and on the surface of the tongue promote bacterial growth, leading to smelly breath—technically known as halitosis. A dry mouth also encourages bad breath, since saliva helps wash away bacteria and dead cells on the gums and tongue. And certain foods contain pungent-smelling compounds that enter the bloodstream and are exhaled through the lungs. Brush, floss, and gargle religiously. Use natural toothpaste and mouthwash with xylitol, neem, tea tree, peppermint, sage, cinnamon, or clove to fight bacteria, and try a tongue scraper to remove food particles from the tongue. Product picks:
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Desert Essence Tea Tree and Neem Toothpaste The Natural Dentist Peppermint Sage Mouthwash
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Preserve Tongue Cleaner Hello Antiplaque + Whitening Fluoride Free Toothpaste
6Your body.
Sometimes, skin just smells bad—even in areas with fewer sweat glands. Part of the reason may be your diet. Broccoli, cabbage, and other cruciferous vegetables are high in pungent sulfur compounds that permeate through skin. Onion, garlic, cumin, curry, alcohol, red meat, and refined carbs can also negatively impact your scent. On the other hand, research shows that carotenoids, found in carrots, sweet potatoes, mangos, and other yellow-orange foods, may have a positive impact on body scent. The chlorophyll in dark, leafy greens, wheat grass, and parsley is also thought to fight odor. And an excellent-smelling body wipe, lotion, or spray rich in essential oils will sweeten the scent of your skin. Product picks:
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Wyndmere Naturals Neroli Spray Every Man Jack Speed Shower Body Wipes Nature’s Way Chlorofresh Chlorophyll Softgels Amazing Grass Organic Greens Blend AUGUST 2021
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AROMATHERAPY Rx
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improve your life with essential oils
8 Soothing Essential Oils to Help Combat Stress
You can’t erase stress from your life, but you can use aromatherapy to help you cope with it naturally. Here are eight tension-taming essential oils with proven benefits. BY LISA TURNER
❶ LAVENDER
❷ CLARY SAGE Distilled from Salvia sclarea, a flowering herb native to the northern Mediterranean, clary sage reduces anxiety and improves mood. Its active chemical constituents appear to impact dopamine and serotonin, neurotransmitters associated with motivation, pleasure, and well-being. Studies show that inhaling clary sage essential oil lowers cortisol, the body’s primary stress hormone, while significantly increasing serotonin. How to use it: Combine clary sage and other calming oils in a spray bottle of distilled water and spritz in your room to ease stress and uplift mood.
Photo: Getty Images
Derived from a flowering Mediterranean herb (Lavandula angustifolia), lavender oil is the best-known (and studied) essential oil for stress, anxiety,
and sleep. Its main components, linalool and linalyl acetate, calm the nervous system. Research shows that inhaling lavender affects brain wave patterns in a way that eases anxiety and boosts mood. Lavender oil also increases slow-wave brain activity. This is linked to improved sleep quality and duration, and elevated vigor the following morning—even in people with insomnia. It’s especially effective when used with chamomile and neroli, and a combo of the three can powerfully lessen stress and enhance sleep. How to use it: Sprinkle a few drops on your pillowcase for instant peace and restful slumber.
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Photo: (clockwise from top) Getty Images; Adobe Stock
It’s normal to experience occasional stress, anxiety, mood swings, and a lack of focus. But you don’t have walk around feeling like a stress ball all the time. Natural essential oils can help ease stress, boost mood, and bolster your mental health. Some stress- busting essential oils can even help enhancing alertness and boost motivation. Spritz, sniff, or soak your way to calm with these soothing selections.
can impact respiration during slumber, improving breathing patterns and lessening the tendency to snore. How to use it: Sniff it straight from the bottle when you need calm without sedation. Or add a few drops to a diffuser to improve nighttime breathing. BERGAMOT
YLANG YLANG
Cananga odorata, distilled from the flowers of a tropical tree native to India and Southeast Asia, has a lush, heady fragrance and relaxing, mood-enhancing effects. (In Indonesia, it’s traditionally used to enhance euphoria and reduce anxiety during sex.) Ylang ylang influences brain activity and the serotonin system, reducing stress and enhancing mood and self-esteem. And ylang ylang in combination with neroli, lavender, and marjoram significantly decreases levels of cortisol. This eases tension, promotes relaxation, and boosts mood. How to use it: Add a few drops to a carrier oil, like coconut or sweet almond oil, for a soothing bath or seductive massage oil.
LEMONGRASS
Distilled from Cymbopogon citratus, a tropical plant native to South Asia, lemongrass has a bright lemony scent that refreshes and soothes. It’s rich in compounds that calm tension and encourage relaxation, probably by interacting with a neurotransmitter involved in anxiety, depression, and sleep disorders. In one study, lemongrass essential oil had an immediate effect on stress, lessening anxiety and encouraging calm. Plus, participants who inhaled lemongrass recovered quickly—in five minutes or less—from stressprovoking situations. How to use it: Add a few drops to a basin of warm (not hot) water for a tension-taming facial steam.
Photo: (clockwise from top) Getty Images; Adobe Stock
Photo: Getty Images
SWEET ORANGE
Derived from the peels of common oranges, sweet orange oil (Citrus sinensis) has a citrusy, floral aroma and soothing, anxiety-relieving properties. The primary active compound, limonene, eases stress and promotes tranquility, and research suggests that inhaling sweet orange essential oil prevents anxiety in tension-promoting situations. How to use it: Sprinkle a few drops on a cotton ball, or take a whiff right from the bottle before stress-provoking events.
VETIVER
From an aromatic perennial grass in the same family as lemongrass, vetiver (Vetiveria zizanioides) essential oil has an earthy, exotic fragrance with distinctive woodsy undertones. Its primary constituents interact with neurotransmitters involved in anxiety, learning, and memory, which eases stress and promotes alertness and brain function. Vetiver oil also impacts brain wave patterns to deepen sleep. Some studies show that it
Derived from the peel of Citrus bergamia, a small fruit that gives Earl Grey tea its distinctive aroma, bergamot oil has a floral smell with light citrus undertones. Its primary active constituents impact neurons and reduce levels of cortisol to lessen tension and promote relaxation. Bergamot oil also soothes depression, and research suggests that inhaling bergamot increases positive feelings and uplifts mood. How to use it: Bergamot can be irritating, so don’t use it directly on your skin. Add a few drops to a diffuser for a calm, sunny outlook. NEROLI
Distilled from the flowers of the bitter orange tree (Citrus aurantium), neroli has a sweet, sharp, citrusy aroma. It’s packed with volatile compounds that influence the nervous system and impact the limbic system, the brain region involved in emotions. Studies show that inhaling neroli reduces anxiety, eases stress, and supports restful slumber. Combined with lemon oil, it boosts mood and improves concentration and memory. Neroli also influences hormones via the endocrine system. If fact, inhaling neroli oil can relieve menopausal symptoms and increase sexual desire. How to use it: Sprinkle a few drops into a warm bath for a luxurious, stressbusting soak.
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Photo: Adobe Stock
TEENS
HEALTHY
HAPPY
&
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Six simple ways to help your child thrive. BY LISA TURNER
Photo: Adobe Stock
You thought it was hard raising a toddler? Wait until you have a teen. They’re more independent, less easily persuaded, and often just as likely to have massive meltdowns. And while you’ll avoid earaches and frequent stomach bugs, teens are more susceptible to serious health issues like stress and weight gain. Help your teen thrive with these tips that address six crucial concerns.
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It’s one of the most critical aspects of teen health—and the most universally neglected. The American Academy of Pediatrics recommends 10–12 hours a night for teens, but studies show that most kids bag a fraction of that. In a Centers for Disease Control and Prevention (CDC) survey of 12,000 high school students, only 900 said they got the recommended amount of shut-eye, and 39 percent slept for only 6 hours a night or less. Kids miss sleep because of stress, busy schedules, or late-night screen time. Over time, lack of sleep impacts immunity, weight, learning, and emotional health. Simple changes such as going to bed at the same time every night, avoiding caffeine, and minimizing pre-bed stress can help. If your teen suffers from insomnia, try gentle herbs like chamomile, passionflower, or lemon balm, or homeopathic combination sleep remedies.
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Weight
According to the CDC, obesity has more than tripled in adolescents in the past 30 years, and in 2010, more than one-third of adolescents surveyed were found to be overweight or obese. It’s a serious health issue. In one study, 70 percent of obese teens had at least one risk factor for cardiovascular disease and were more likely to be prediabetic. If your teen is overweight, have a heart-to-heart about the health dangers to avoid triggering body image issues. Model healthy eating, don’t buy excessive amounts of candy or sugary snacks, and discourage quick-fix solutions like pills or starvation diets. And ban sodas from
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your house, period. In one study, teens who swapped sugary sodas for noncaloric beverages lost weight, even when they made no other changes.
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Stress
It’s not just for adults. In fact, as many as 30 percent of high school students in a study said they were stressed to “serious” levels. And stressful life events in childhood can predispose teens to weight gain. In one study, experiencing negative life events was linked with a 50 percent higher risk of being overweight by age 15. Help teens handle stress by encouraging them to exercise, eat regularly, get enough sleep, and avoid excess caffeine. Supple-
ments such as lemon balm, B vitamins, omega-3 fats, and GABA can help soothe excess stress as well. Also, teach and model healthy stress-management techniques including muscle relaxation and time management. And encourage your kids to avoid perfectionism—good enough is often enough.
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Breakfast
Hurried teens have a tendency to miss breakfast—in one study, 13 percent of high school students said they regularly skipped the morning meal. But breakfast is critical for brain function, energy, concentration, academic performance, and healthy weight. Ideally, the morning meal should focus on protein, with enough fat to sustain energy.
5 ways to teach kids healthy eating Better food choices lead to healthier teens. It really is that simple. Here are five ways to help your kids develop a healthy relationship with food.
1 | SKIP THE CLEAN-PLATE CLUB. Teach kids to eat according to internal cues instead.
2 | DON’T MAKE ANY FOOD “BAD.” When your kids eat pizza, bagels, or other “bad” food—which they will—you don’t want them to feel guilty about it. Instead, talk about “sometimes” versus “always” foods, and let junk food be an occasional treat. 3 | REFRAME CULTURAL MESSAGES. Talk to your kids about media messages that only certain body types are acceptable. Listen to their self-image issues and remind them that healthy bodies come in many different shapes and sizes and not to judge a body’s worth by how it looks.
4 | DON’T USE THE “D” WORD. Dieting, versus listening to the body’s impulses, sets kids up for problems. Explain that unnecessarily restricting calories can impact growth, brain development, and overall health. If your teen or tween is overweight, try a shift in eating that emphasizes whole foods instead.
5 | COOK WITH YOUR KIDS. When teens and tweens have an active role in meal planning and preparation, they feel more empowered. Sit down with your child and plan out the week’s meals. Go shopping together and tell them about the benefits of different foods—for example, “yellow peppers are good for your skin,” or “blueberries help your memory.” Let them choose different things to try, such as white asparagus or cherimoya. And cook together—it’s a great way to bond.
Photo: Getty Images
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Sleep
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If your teen is in a hurry to get out the door, try quick, healthy options such as smoothies fortified with protein powder, egg burritos, breakfast pizzas, sausage omelet pitas, or well-formulated energy bars. Grab-and-go breakfasts are best.
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Screen time
A recent study found that teens spend an average of seven hours and 38 minutes per day, seven days a week, on cell phones or in front of computers, TVs, or video games. That means seven hours of inactivity, which can impact weight. Other studies have shown that excessive media use can lead to attention problems, school difficulties, eating disorders, and sleep issues. Help your teen cut back by coming up with a list of household rules together to help limit screen time—say, no TV until homework is completed, no electronics after 8 p.m., or no texting during meals. Create a system of rewards and consequences if the rules are violated. And be prepared to follow them yourself to set a good example.
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Supplements
Between busy schedules and social activities that revolve around food, few teens eat a truly balanced diet. A quality multivitamin can fill in substantial gaps in nutrition. Look for one that’s formulated specifically for teenagers. Other supplements to consider:
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Photo: Getty Images
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Omega-3 fatty acids. Teen diets are often lacking in omega-3s, and supplementation can improve behavior, mood, and attention span. Calcium. Bones grow quickly during the teen years, so calcium is critical. Look for a comprehensive bone-building formula that also contains synergistic nutrients such as vitamin D. Iron. Teenage girls in particular need adequate iron. Probiotics. Inflammation in the gut can manifest as acne, but probiotic supplements can help by restoring healthy gut flora.
Naturopathic Rx for Strong Immunity
Immune health is at the top of every parent’s mind as kids head back to school. We sat down with Vermont-based doctor (and father himself) Sam Russo, ND, LAc, to get his advice on the best vitamins and other supplements for kids and teens. WHAT NUTRIENTS ARE MOST IMPORTANT FOR COLD AND FLU PREVENTION IN KIDS?
In addition to a children’s multiple vitamin (which is essential), I recommend 500 mg daily of omega-3 fatty acids from fish oil, probiotics, and a protein-rich diet. For probiotics, look for a product that lists strain names after the bacteria names—this means that the strain has research behind it. Give probiotics with food (that’s how bacteria get through your stomach naturally). A lot of children eat too many carb-rich foods, which can cause mucus accumulation and increase susceptibility to infections. The solution? Try feeding your kids a diet higher in protein. This will help build a strong immune system because the immune system uses protein to create antibodies. Speaking of multivitamins, look for the following specific nutrients in a multi for kids: vitamin A or beta carotene, vitamin C, and zinc—these are necessary for healthy immune function. The requirements for these nutrients vary by age. The Linus Pauling Institute at Oregon State University has an excellent resource to find the amounts to look for in a multiple based on age: lpi.oregonstate.edu/mic/ life-stages/children. WHAT’S THE FIRST NATURAL REMEDY TO REACH FOR IF YOUR CHILD GETS SICK?
For flu-like symptoms, such as a fever with body aches and a cough, elderberry concentrate is one of my favorite early infection treatments. This tasty liquid can be taken three to four times a day. Elderberry has antiviral and anti-inflammatory effects and does not interact with any medications, so it’s a safe first-line therapy for colds and flu. I also keep Esberitox Echinacea by Enzymatic Therapy in my home year-round. It’s a great general infection treatment that has been clinically shown to help shorten the duration of colds. I also give it to my kids if there are other sick children in the classroom during cold and flu season. Follow the package directions. For sore throat, try slippery elm lozenges, which can be used multiple times per day. Gargling with salt water several times daily can also help soothe sore throats. To calm a cough, I like honey. If chest congestion or a runny nose accompanies the cough, I add a little thyme tea, which helps clear out mucous membranes. Plus, the honey makes it taste better. It’s also important to note that if your child is in a new school, they may come into contact with unfamiliar viral strains that they haven’t been exposed to previously. In this case, you and your child may both have to go through a few more colds for a season. HOW CAN PARENTS REDUCE KIDS’ STRESS?
Stress reduces the immune response, and chronic stress can alter our physical barriers to infection. Stress management, such as mindfulness exercises and Social Thinking strategies, are great tools to employ for raising a healthier, happier child. Visit socialthinking.com to learn more about this innovative language-based learning approach.
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When it comes to certain health-boosting foods, two is better than one.
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BY MATTHEW KADEY, MS, RD
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Photo: Adobe Stock
Chocolate and vanilla. Pancakes and maple syrup. Bacon and eggs. These are the Thelma and Louise of the food world, items that just belong together. But the best hookups don’t just taste great when working in unison—they also amplify each other’s nutritional benefits. It’s called food synergy: the concept that the benefits of two or more foods eaten together can be greater than the sum of their parts. It’s one reason why research suggests that when nutrients like vitamin E and calcium are taken in isolation, they don’t have the same protective powers as when they’re consumed from a mixture of whole foods. Nutrients and antioxidants shouldn’t necessarily take a solo adventure to improve our health. Instead, they seem to perform better when set free to mingle. While researchers haven’t even begun to untangle all the super combinations available, these good-chemistry eats and sips can pack outsized benefits.
Photo: Adobe Stock
Food Duos That Work Better Together
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Kale + Avocado
Dark, leafy greens are already nutritional heavy hitters, but if you really want to reap their rewards, make sure to fatten them up. Research in the Journal of Nutrition demonstrates that consuming foods that are good sources of beta-carotene (think kale, tomatoes, carrots, and sweet potatoes) with
a dietary source of fat such as avocado can boost how much beta-carotene our bodies can absorb and convert into vitamin A. Since beta-carotene is a fat-soluble compound, it makes sense that pairing it with some fatty acids would help us soak more up—and that means higher levels of vitamin A for better immune and eye health. Other studies have found that fats from everything from peanut butter to egg to soybean oil can bolster absorption rates of a range of veg-sourced carotenoids including alpha-carotene, lutein, and lycopene. These potent antioxidants help combat cell-damaging free radicals for healthier aging, so any dietary measure we can take to soak up more is worth striving for. The upshot is that whenever you have colorful veggies on your plate, be sure to fatten them up with foods such as olive oil, avocado, nuts, or seeds. One study in the American Journal of Clinical Nutrition found that essentially no carotenoid antioxidants were absorbed from salads dressed with fat-free dressing.
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Chickpeas + Rice
Going more plant-based these days? Well, if legumes such as chickpeas could speak, they would say to whole grains, “You complete me.” As reported in the Journal of Nutrition, the quality of protein in a plant-based meal increases when chickpeas are consumed in the presence of rice as opposed to consuming the plant protein by itself. Why? Legumes are naturally low in the essential amino acid methionine, and anti-nutritional factors in chickpeas can also impact methionine bioavailability in the body. On the flipside, rice contains higher amounts of methionine that is more bioavailable. So when the two are teamed up, the result is a meal with higher protein quality. Other pulse-grain combos such as kidney beans and quinoa or lentils and millet should perform together equally well.
3 Photo: Adobe Stock
Photo: Adobe Stock
Salmon + Potato
Sure, breakfast is the most important meal of the day. But if you exercise regularly, there’s another feast deserving of front-page news—the one you eat post-workout. Science has shown that consuming carbohydrates and protein shortly after a hard workout speeds muscle recovery, reduces soreness, and can even prevent a drop in immunity. This synergistic effect is attributed to setting up an environment of higher insulin levels circulating in your blood, which allows your muscles to bring in more precious repair items. You want about 30 grams of protein and 60–90 grams of carbs in your post-workout repast, which can come from combos such as salmon and roasted potatoes, pasta with meat sauce, or chicken and rice. AUGUST 2021
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Turmeric + Black Pepper
From cinnamon to cumin to cloves, spices are increasingly being lauded for their health-boosting powers. But science shows that spices can work even harder for us if they don’t fly solo. For instance, while turmeric is being studied for its anti-inflammatory prowess, we don’t absorb its main bioactive compound, curcumin, very well. The good news is that a chemical found in black pepper called piperine can greatly bolster our ability to take up curcumin. More proof two heads are better than one: pairing capsaicin (the phytochemical that gives chili powder and cayenne their fiery kick) with gingerol (found in ginger) may have some cancer-fighting properties that are greater than when either is consumed on their own. So when you’re making dishes like soups, chili, stews, and oatmeal, remember to reach for more than one spice jar.
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Yogurt + Pumpkin Seeds
From lowering the risk for heart disease to bolstering brain function to even improving survival rates from COVID, vitamin D does it all. But you can’t get the most out of this nutrient if you’re not getting enough magnesium from whole-food sources such as pumpkin seeds, whole grains, nuts, cacao, and legumes. We now have evidence that one of the functions of magnesium is to regulate vitamin D in our bodies by playing a role in vitamin D synthesis and its metabolic pathways. So even if you eat plenty of vitamin D from yogurt, fatty fish, eggs, and UV-exposed mushrooms—or take a daily supplement— you won’t get the full health benefits if your magnesium intake is subpar. So, indeed, a bowl of yogurt (make sure it’s vitamin D-fortified) sprinkled with crunchy pumpkin seeds is a dynamic duo snack.
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Photo: Adobe Stock
Packed with health-boosting antioxidants, green tea is one of the healthiest drinks you can sip on. And it turns out you can make green tea even more of an antioxidant powerhouse by adding a squirt of lemon. Research conducted at Purdue University shows that citrus juice can increase the amount of the antioxidants in the ancient beverage that are available for the body to absorb by up to fivefold. The abundance of vitamin C in lemon and other sun-kissed citrus might be the key to this perk.
Photo: Adobe Stock
Green Tea + Lemon
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Beans + Bell Pepper
Vital to transporting oxygen throughout the body, iron is one of the most important minerals in our diets. Of course, a hunk of steak is a stellar source, but you can also get iron from plant-based foods such as beans, lentils, tofu, fortified cereals, spinach, and some whole grains. But there’s a catch: only 2 percent to 20 percent of the iron found in plant foods, called non-heme iron, makes its way from your digestive tract into your blood. But Mother Nature has provided an assist in the form of vitamin C (ascorbic acid), which converts plant-based iron into a form that is more readily absorbed. That’s why a study in the British Journal of Nutrition found that women who ate iron-fortified cereal with kiwi fruit, which is especially rich in vitamin C, were able to raise their iron levels. Other vitamin C-rich foods include bell peppers, tomatoes, broccoli, citrus fruits, and berries. That makes it a good idea to load up a pot of chili with chopped peppers and toss some tomatoes, or even sweet berries, into lentil salads.
Double Trouble
Photo: Adobe Stock
Photo: Adobe Stock
Not all foods and drinks are a dream team. Time to divorce these couples that don’t play nice together.
TEA AND MILK
COFFEE AND OATS
A study in the European Heart Journal suggests that you shouldn’t follow the lead of the Brits and spike your tea with milk. Scientists discovered that adding moo juice to tea blunted its cardiovascular benefits. Casein protein in milk may bind up antioxidants in tea, rendering them less available for absorption. Milk may also inhibit tea’s ability to activate a special gene in the body that helps to open blood vessels.
You may not want to chase a bowl of oatmeal with a cup of Joe. Certain polyphenol compounds in coffee can hamper the body’s ability to absorb iron from plant sources such as grains and legumes. Ditto for black tea. Ideally, you want to wait at least one hour after consuming plant-based iron before drinking coffee or tea. The same inhibitory effect doesn’t apply to iron in animal-based foods such as beef.
WHITE BREAD AND JAM
If you’re going to include refined grains and sugary foods in your diet, it’s best to separate them. That’s because when you combine two or more foods that each have a high glycemic index, your blood sugar will likely soar. What often follows is a sudden sugar drop that can leave you feeling tired and moody. And over time, these spikes in blood sugar brought on by eating too many poor carbs can lead to metabolic conditions such as diabetes.
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ASK THE NUTRITIONIST
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answers to your food questions
Grain-Free, Lower-Carb Pasta? You Bet!
To lose or control weight—or just add extra nutrition and variety to your diet—use these healthy alternatives to cut the carbs in your favorite noodle dishes. BY MELISSA DIANE SMITH
Q
: I grew up eating a lot of pasta, which has kept me about 30 pounds overweight for most of my life! A few years ago, I found out I was gluten-sensitive and made the switch to rice, quinoa, and lentil pastas. That helped my digestive issues, but I haven’t lost any weight. In fact, I’ve gained a few pounds. Are there other types of grain-free, low-carb pastas I can try?
With a registered tagline of “Simple but Twisted,” Cece’s Veggie Co. sells noodled veggie varieties that you can find in the produce section in natural food stores.
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Noodled Organic Butternut and Organic
Beets both contain about 7 grams of carbs and 35 calories per serving, but the Butternut Spirals add
160 percent of the Daily Value of vitamin A and 25 percent of the Daily Value of vitamin C, and the Organic Beets are a good source of iron and vitamin C. Cece’s also produces Zucchini Marinara and Zucchini Pesto Veggie Meals, ready-to-make, vitamin-packed dishes that are substantially lower in carbs and calories than what you find in typical on-the-go packaged products.
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Photo: (Bottom left) Getty Images
Spiralized Vegetable Noodles
They’re super-easy to prepare: simply sauté them in oil for a few minutes. Cece’s Noodled Organic Zucchini is the lowest in carbs, with only 3 grams of carbs and 15 calories per serving. Its Cece’s
Photo: (Top right) Adobe Stock
A:
I’m happy to say that there are more options than ever that fit your needs. The key to reducing the carbs and calories in pasta is to ditch those made from high-carb grains and legumes and substitute grain-free, legume-free alternatives. Most of the lower-carb substitutes that follow are made from non-starchy vegetables, which provide a high amount of essential vitamins and minerals relative to the carbs and calories they supply—so they’re a healthy addition to any diet.
Spaghetti Squash As the name suggests, spaghetti squash is a great substitute for spaghetti. But preparing it from scratch can be time-consuming. Fortunately, Solely, Inc., offers a ready-made solution: baked and oven-dried spaghetti squash that you can prepare in a fraction of the time. Simply boil this pasta substitute in water for about five minutes, until cooked al dente. Then rinse and combine with the sauce of your choice. The package supplies the noodles from one whole spaghetti squash. A serving of one-quarter of the squash— or one-half cup cooked—contains about 6 grams of carbs and just 30 calories. Look for this shelf-stable product in the pasta section of the store.
Hearts of Palm Pasta In the world of grain-free pasta substitutes, Palmini
Photo: (Bottom left) Getty Images
Photo: (Top right) Adobe Stock
Hearts of Palm Pasta is the new
kid on the block. The line includes linguine, angel hair, and lasagna (shown here). Though some hearts of palm products are not produced sustainably, Palmini cultivates and harvests their raw ingredient in an environmentally sustainable way. Hearts of palm noodles can be taken out of the package, rinsed with water, and heated as-is with a pasta sauce. They can also be boiled until a desired texture is achieved. The noodles are a good source of minerals such as potassium and calcium. They contain 4 grams of carbs and 20 calories per serving. Look for these shelf-stable products in the pasta section of the store.
Kelp Noodles Produced by the Sea Tangle Noodle Company,
kelp noodles are a combination of the sea vegetable kelp and sodium alginate (salt extracted from a brown seaweed). Kelp noodles, which are in the refrigerated case of the store, have a non-fishy, completely neutral taste. They pick up the flavors of whatever foods they’re combined with. They’re rich in iodine and almost completely carbohydrateand calorie-free. To use, just open the bag, drain, and add them at the last minute to soups or stir-fries, or toss with pesto or sauce of your choice.
Shirataki Noodles Made from the root of the Konjac (Asian white yam) plant, shirataki noodles are very low in calories and carbs. They also contain glucomannan, a soluble fiber that turns into a gel-like substance once you eat it, leaving you feeling full longer. This fiber can also slow down the rate at which the body absorbs carbs (good for preventing blood sugar spikes). It also acts as a prebiotic that
promotes healthy bacteria growth in the colon. Shirataki noodles are about 3 percent fiber and 97 percent water. They come in a variety of shapes, and they’re available either dry or in water. Look for them in the pasta section or refrigerated case. Common brands include Miracle Noodles Ready-to-Eat Noodle Spaghetti,
NO0odle No Carb Pasta, and House Foods Traditional Shirataki Noodles. Follow package directions. You’ll need to drain and rinse the wet varieties before boiling or briefly sautéing them.
Almond Flour Pasta Cappello Pasta is a combination of almond flour, tapioca flour, and eggs, which gives it a rich flavor and silky texture that tastes more like traditional pasta. This Certified Paleo food isn’t super low in carbs, but it is lower than wheat pasta. Compared to a serving of traditional spaghetti, which has 41 grams of carbs, a serving of Cappello’s Almond Flour Spaghetti has only 24. It also has 9 grams of protein and 14 grams of fat, making it a substantial pasta substitute that can be a meal all by itself. Cappello’s pasta cooks in boiling water in as little as 75 seconds. Look for it in the frozen aisle.
In the Mood for Lasagna? If you want to make a low-carb lasagna, Cappello’s Almond Flour Pasta Lasagna Sheets or Palmini Hearts of Palm Lasagna are good noodle substitutes. Or try making your own: ROASTED EGGPLANT LASAGNA SHEETS: Cut an eggplant lengthwise into thin slices. Brush both sides with oil and roast the slices until soft and golden, turning once. Use these roasted eggplant slices instead of pasta sheets when making lasagna. ROASTED ZUCCHINI LASAGNA SHEETS: Cut a zucchini lengthwise into ¼ inch-thick slices. Bake at 375°F for about 15 minutes, until fork tender. Allow briefly to cool, then use in place of traditional pasta sheets.
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HEALTHY DISH
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recipe makeovers full of modern flavor
Classic Summer Cobbler A fresh, healthy take on one of Grandma’s beloved recipes.
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suspects and tried to give them a health upgrade while still providing all the happy memories of the original. Which is exactly what Chef has done here with one of the great grandmother-inspired comfort foods of all time: cobbler. In fact, the original recipe for this amazing cobbler came from Chef Jeannette’s own grandmother, who—a child of her times—used Crisco for the shortening. We now know a few things we didn’t back then, one of which is that butter—when it comes from grass-fed, pasture-raised cows—can be a health food (see “Featured Ingredient,” p. 41).
Real, wholesome butter is a perfectly acceptable food that also makes the darn thing taste amazing. And because the taste is so rich and smooth, we can use a smaller amount of crust, which is as light and flaky as any you’ll ever see. We leave the skins on the peaches (rich in healthy plant compounds), add blueberries for extra antioxidants, and use only about a third of the sugar found in conventional recipes. Put it all together, and this cobbler hits all the right notes as delicious and satisfying summer treat. —Dr. Jonny
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Photo: Getty Images
Before I introduce this month’s recipe let me say a bit about a component of eating that’s almost as important as its nutritional content. See, many foods have an entire emotional history in our memories, foods that we associate with certain people or places or times in our lives. There’s a reason they’re called “comfort foods”—they’re comforting, for all the reasons just mentioned. Unfortunately, those same “comfort foods” aren’t always the healthiest. Chef Jeannette and I tackled this issue when we wrote The 150 Best Comfort Foods on Earth. We took all the usual
Photo: Pornchai Mittongtare; Styling: Robin Turk; Food Styling: Claire Stancer
BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC
FEATURED INGREDIENT
Grass-Fed Butter Butter—from pasture-fed, organically raised cows—is a wonderful, healthy food. It’s a rich source of vitamin A, which is needed for healthy immunity and vision. And it also contains the other fat-soluble vitamins—E, K, and D. Vitamin D deficiency is a real problem because most Americans don’t get nearly enough of this cancer-fighting, bone-building nutrient.
When you eat products that come from healthy, grass-fed animals, you’re getting the benefits of the animal’s diet. Foods like butter that come from grass-fed cows are rich in healthy fats, including omega-3s and conjugated linoleic acid (CLA), a particularly beneficial fat that has anticancer properties. The late biochemist Mary Enig, PhD, author of Know Your Fats, noted that the fat in butter inhibits the growth of pathogens. That’s because butter is a source of antimicrobial fatty acids, including lauric acid, which disables many pathogenic viruses. “Butter is definitely a fat with healthpotentiating properties,” Enig wrote, and I couldn’t agree more.
Notes from the
Blueberry Peach Cobbler Serves 16 If you don’t have a food processor, you can also use a pastry cutter or 2 knives: Dice the chilled butter into pieces (or quickly grate by hand using a cheese grater) and cut them into the flour until the mixture forms moist crumbs. Cooking oil spray 5 lbs. ripe fresh peaches ¼ cup plus ½ tsp. plus 2 Tbs. Lakanto (monk fruit), divided ¹/3 plus 1½ cups unbleached flour, divided (gluten-free or grain-free varieties work too) 2½ tsp. cinnamon, divided ¾ tsp. coriander
½ tsp. nutmeg ½ tsp. salt ²⁄3 cup grass-fed butter, well chilled 1 small egg, lightly beaten (or ½ large) ½ tsp. white vinegar 2 Tbs. cold water 1½ cups fresh blueberries 1 egg white, lightly beaten
1. Preheat oven to 425°F. Spray a 9 x 13-inch baking pan lightly with neutral, high-heat cooking oil, and set aside. 2. Pit peaches and slice thickly (8–10 slices each, depending on size of peach). Place sliced peaches into large bowl and sprinkle with ¼ cup sweetener, ¹⁄3 cup flour, 2 tsp. cinnamon, coriander, and nutmeg. Mix gently and set aside to rest. 3. In large bowl, whisk together remaining flour, salt, and ½ tsp. sugar. Place cold butter in food processor and pulse a few times to chop. Gently add flour mixture and pulse just until it forms moist crumbs, scraping down the sides, as necessary. (Don’t worry if you can still see bits of butter—that helps with the flakiness.) Return flour mixture to large bowl. 4. Whisk the egg, vinegar, and water together in separate small bowl, and pour into flour crumbs. Knead with hands just until smooth, elastic consistency is achieved. Do not overwork dough or it will become tough. 5. Flour a smooth surface and lay dough in center. Pull dough into large rectangle. Flour rolling pin and roll dough into large rectangle about ¼-inch thick. Slice widthwise into ¾-inch strips. (If dough warms it will get sticky and harder to handle—refrigerate 10 minutes and try again.) 6. Stir blueberries gently into prepared peaches, and pour mixture into prepared pan. Gently lift each pastry strip (using the sharp knife to help remove it in one piece, if necessary), and lay lengthwise across the peaches. Then lay remaining strips widthwise across placed strips to form a crosshatch pattern. Wrap any leftover dough tightly in plastic wrap and store in refrigerator for another use. 7. In small bowl, mix together remaining 2 Tbs. sweetener and ½ tsp. cinnamon. Lightly brush crust with egg white, and sprinkle cinnamon sugar evenly over the coated crust. Cover tightly with aluminum foil and bake 30 minutes. 8. Reduce oven temp to 350°F and bake 20–30 minutes more, until fruit is bubbling. Remove foil and cook about 20 minutes more, or until crust is lightly browned. Let cool at least 10 minutes before serving. Per serving: 190 cal; 4g prot; 8g total fat (5g sat fat); 27g carb; 30mg chol; 140mg sod; 3g fiber; 13g sugar
Clean Food Coach Photo: Getty Images
Photo: Pornchai Mittongtare; Styling: Robin Turk; Food Styling: Claire Stancer
SUPER FATS
make it!
My grandmother doubled this crust recipe and used the whole thing in one cobbler. She would add half the peaches to the prepared baking dish, lay strips of dough over them in a random pattern, top with the other half of the peaches, and finish with the traditional crosshatch crust.
I kept the crust dough as it is to reduce the total carb load of the dessert, but feel free to add a few strips in the middle like my grandma always did. It makes for a kind of lovely dumpling effect.
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COOK WITH SUPPLEMENTS
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easy ways to boost your nutrition
Good-for-You Greens
Green foods powders aren’t just for smoothies. Give your diet an energizing and immune-enhancing boost with these easy-peasy recipes featuring nutrient-dense green powders such as spirulina and wheat grass. BY THE EDITORS OF BETTER NUTRITION
Spinach Green Goddess Dressing Serves 8 Nothing tastes fresher than homemade salad dressing! This extra “greened-up” version also makes a great replacement for mayonnaise in chicken salad. 1 cup firmly packed spinach, stems removed ¾ cup sour cream ½ cup fresh parsley ½ cup chopped chives 3 Tbs. olive oil 3 anchovies (optional) 2 Tbs. lemon juice ½ tsp. monk fruit (or sweetener of your choice) ¼ tsp. lemon zest 2–3 tsp. green foods powder Salt and pepper to taste Place all ingredients into blender, and blend until smooth. Season to taste with salt and pepper. Store up to 3 days in the fridge.
Arugula Aioli Serves 10 This delicate lemony sauce goes especially well with fish. But it’s also delicious with roast chicken, and it makes an excellent spread for sandwiches. 1 cup firmly packed arugula leaves ¼ cup chives 1 egg yolk 2 tsp. lemon juice 2–3 tsp. green foods powder ½ tsp. salt 1 cup olive oil
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1. Place all ingredients except oil into blender, and blend until smooth. 2. Continue blending, and slowly add oil through feed tube until mixture thickens, then pour oil in at a faster rate.
Wakunaga Kyo•Green Greens Blend Energy
3. Scrape mixture out into container, and store in fridge for up to 3 days. Per Serving: 200 cal; 0g prot; 22g total fat (3g sat fat); 0g carb; 20mg chol; 120mg sod; 0g fiber; 0g sugar
Photo: Pornchai Mittongtare, Styling: Robin Turk, Food Styling: Claire Stancer
Per Serving: 90 cal; 1g prot; 9g total fat (2.5g sat fat); 2g carb; 10mg chol; 10mg sod; 0g fiber; 1g sugar
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EATING 4 HEALTH
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foods & meals that heal
What Is the Low-FODMAP Diet?
If you have digestive issues that haven’t responded to other treatments, you may be sensitive to FODMAPS. BY LISA TURNER
The IBS Fix? A number of studies show that a lowFODMAP diet can reduce symptoms in people with IBS, and some studies suggest that a low-FODMAP diet is more effective than standard dietary interventions for controlling IBS. A low-FODMAP diet can also benefit Crohn’s disease, ulcerative colitis, and inflammatory bowel diseases (IBD). If you do choose to follow a lowFODMAP plan, do it right. Maximize results and minimize adverse effects with this simple guide for what to eat, what to avoid, and how to do it right.
What To Eat, What To Avoid The FODMAP diet is definitely restrictive in its initial phases. Here’s a simple guide: Beans and legumes Eat: Small amounts of canned black beans (canned beans are generally lower in FODMAPs). Soaking dried beans overnight then draining and rinsing before cooking also reduces FODMAP content.
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Avoid: Kidney beans, split peas, chickpeas
Grains
and hummus, soybeans, lentils, and most other legumes.
Eat: Rice, quinoa, corn (avoid sweet corn),
Fruits
oats, and tapioca. Avoid: Barley, rye, wheat, and any other gluten-containing grains such as Muesli.
Eat: Blueberries, raspberries, strawber-
ries, grapefruit, grapes, kiwi, cantaloupe, oranges, lemons, and limes. Avoid: Apples, pears, cherries, mangos, figs, watermelon, dried fruit, blackberries, peaches, prunes, and plums.
Proteins Eat: Chicken, beef, turkey, lamb, fish,
shellfish, eggs, firm tofu, tempeh, and edamame in moderation. Avoid: Silken tofu, textured soy protein, and gluten-based foods like seitan.
Vegetables Eat: Spinach, kale, chard, lettuce, carrots,
Herbs and spices
tomatoes, bell peppers, celery, cucumbers, eggplant, green beans, parsnips, white potatoes, radishes, squash (except butternut, which is a moderate FODMAP food), turnips, and zucchini. Avoid: Garlic, onions, artichokes, cauliflower, mushrooms, peas, celery, leeks, cabbage, shallots, asparagus, broccoli, Brussels sprouts, fennel, and sweet potatoes (4 ounces may be okay for some).
Eat: Most fresh and dried herbs and
Dairy Eat: Hard and aged cheeses such
as cheddar, Camembert, Parmesan, blue cheese, Havarti, and Swiss in moderation. Smaller amounts of cottage cheese, ricotta, cream cheese, feta, and Colby may also be safe. Avoid: Milk, yogurt, soft cheeses, ice cream, sour cream, processed cheese foods and spreads, and whey protein, unless it’s labeled lactose-free. Nuts and seeds Eat: Almonds, peanuts, macadamia
nuts, pine nuts, and sesame seeds. Avoid: Cashews and pistachios.
spices, including rosemary, basil, tarragon, parsley, ginger, and chives. Avoid: Garlic, onions, and seasoning blends with high-FODMAP ingredients. Fats and oils Eat: Olive oil, coconut oil, avocado oil,
sesame oil, butter, and most other oils and fats in moderation. Avoid: Oil-based condiments and salad dressings that may contain high-FODMAP ingredients such as garlic. Sweeteners Eat: Stevia, coconut sugar (small amounts),
maple syrup, and cane and brown sugar. Avoid: Honey, molasses, high-fructose corn syrup, xylitol, mannitol, maltitol, sorbitol, inulin, chicory root extract, and agave. Beverages Drink: Coffee, tea, vegetable juices, and small amounts of red or white wine. Avoid: Beer, fortified wines such as sherry and port, milk, and soft drinks sweetened with high-fructose corn syrup.
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Photo: Pornchai Mittongtare, Styling: Robin Turk; Food Styling: Claire Stancer
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols—shortchain carbohydrates and sugar alcohols. Found in a variety of foods, they’re not fully digested and absorbed by some people, especially those who have IBS or other gastrointestinal issues. In the colon, bacteria feed on these undigested sugars, releasing gases that lead to bloating, cramping, and other symptoms. FODMAPs may also have an osmotic effect, meaning they draw water into the intestines, causing loose stools.
How to Do the FODMAP Diet Right The low-FODMAP diet is (or should be) a three-stage process. In the first phase, high-FODMAP foods are eliminated from the diet to ease gastrointestinal distress. In the second phase, some FODMAP foods are slowly and systematically reintroduced to determine which ones trigger symptoms. The third phase aims to personalize the diet, reintroducing as many foods as possible while avoiding FODMAPs that exacerbate discomfort. Here’s how it works:
Photo: Pornchai Mittongtare, Styling: Robin Turk; Food Styling: Claire Stancer
Phase one Elimination. Most plans completely eliminate all high-FODMAP foods from the diet for three to eight weeks. It’s important to be rigorous here. The plan likely won’t work if you’re only eliminating some—but not all—high-FODMAP foods. The good news is that you may feel relief in as little as a week (though it can take the full eight weeks for symptoms to ease). Phase two Reintroduction. Once your digestive symptoms have noticeably eased, you can slowly and systematically reintroduce some FODMAP foods to your diet. Few people are sensitive to all FODMAPs, so adding foods one at a time, in small amounts, can allow you to identify which types of FODMAPs you can tolerate, and in what quantity. (Ideally, you’ll work with a nutritionist to help you determine which foods to reintroduce, and in what order and amount.) This phase usually takes six to eight weeks.
make it! Low-FODMAP Summer Salad with Torn Thyme Croutons Serves 4 This salad adds lots of low-FODMAP vegetables for a fast, fresh meal that’s perfect for a lazy summer afternoon. The croutons are seasoned with thyme and garlic-infused olive oil—safe for low-FODMAP diets. For extra flavor, toast the bread over a hot grill until golden. Sub tuna or salmon for the chicken, or skip the meat for a vegetarian version. 1 lb. green beans (about 40 beans), trimmed 2 slices rustic or sourdough gluten-free bread 3 Tbs. olive oil 1 tsp. dried thyme 4 cups shredded Romaine lettuce 2 cups loosely packed baby spinach leaves 1 small yellow or orange bell pepper, cored and cut into strips
2 cups cubed or shredded cooked chicken Fody Low-FODMAP Caesar Salad Dressing 1 cup grape or pear tomatoes 4 hard-boiled eggs, peeled and quartered 8 slices fried bacon, coarsely crumbled 1 cup shaved Parmesan cheese
1. Bring medium pot of salted water to full boil. Add beans and boil about 1 minute, until bright green and crisp-tender. Remove from heat and drain into colander. Rinse well with cold water, pat dry, and set aside. 2. Brush both sides of bread with olive oil, and sprinkle with thyme, salt, and pepper. Tear bread into 1–2-inch pieces. Fry in dry pan over medium heat, tossing frequently, until croutons are golden, about 4 minutes. Set aside to cool. 3. In large bowl, combine Romaine, spinach, bell pepper, and chicken. Toss with enough dressing to lightly coat. Divide among four individual plates. Arrange green beans, tomatoes, and eggs on top of salad. Sprinkle with bacon and cheese. Serve immediately with additional dressing on the side. Per serving: 720 cal; 44g prot; 50g total fat (11g sat fat); 24g carb; 280mg chol; 1070mg sod; 5g fiber; 8g sugar
Phase three Personalization. This step involves creating a long-term, personalized eating plan that reintroduces the safe foods identified in phase two. The goal is to eat a wide variety of foods and maximize fiber intake from low-FODMAP foods, while avoiding trigger foods. Because a person’s FODMAP tolerance can change over time, keep an eye out for symptoms, and revise as needed. AUGUST 2021
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RETAILER SPOTLIGHT
Sterling Health Foods Mike and Tamara Welch bought Sterling Health Foods 30 years ago—and business has never been better.
Sterling Health Foods: a Colorado Original Sterling Health Foods was founded in Sterling, Colo. in 1971 by Ellen Ressler. She started the business as a tea shop and organic health food store. In 1982, Ellen moved the store to its present location: 18975 U.S. Highway 6, on the south end of Sterling, which is about 2 hours northeast of Denver. In 1991, my wife, Tamara, and I purchased Sterling Health Foods. We wanted to continue serving the community in the same way that Ellen did. There have been many changes, updates, and dreams fulfilled over 30 years. Some of our customers are now reaching 100 years of age, and agree that their lives have been exceptional ones.
VISIT THE STORE
Sterling Health Foods 18975 U.S. Highway 6 Sterling, CO 80751 (970) 522-3525 Hours: 7 a.m. to 5 p.m. M–F 7 a.m. to 12 p.m. Sat. Closed Sundays
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PRODUCT SPOTLIGHTS Bluebonnet Collagen Refreshers & Organic MCT Powder Bluebonnet is adding a fresh twist to traditional collagen and MCT powders. Whether you’re tackling the gym or looking for a beauty lift, a little cleanse, a shot of vitality, or just finding your Zen moment, these Collagen Refreshers and Organic MCT Powders are deliciously refreshing and remarkably effective!
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Food For Life Ezekiel 4:9 Flourless Sprouted Low Sodium Bread Food For Life’s Ezekiel 4:9 Flourless Sprouted Low Sodium Bread contains no added sea salt. With 0mg of sodium per serving, this whole-grain option is ideal for a heart-healthy diet. Other new low-sodium Items include Ezekiel 4:9 Low Sodium Sprouted Flourless English Muffins, Ezekiel 4:9 Low Sodium Sprouted Flourless Crunchy Cereal, and Ezekiel 4:9 Low Sodium Sprouted Flourless Tortillas.
Hälsa Dairy Free Scandinavian Style Oatgurt Unsweetened From Hälsa, maker of 100% clean plant-based yogurts, comes Hälsa Plain Unsweetened Zero Sugar oatmilk yogurt. With no naturally occurring or added sugar, this great source of pre- and probiotics has only 90 calories per serving. This kitchen multitasker is great for smoothies, dips, dressings, and other plant-based recipes.
Xlear Nasal Spray Physician-backed and scientifically proven, Xlear Nasal Spray with xylitol is the most effective, natural nasal spray. Not only does it alleviate congestion, it cleans your nose. In fact, studies show that xylitol inhibits bacteria and viruses from sticking to tissue, allowing them to be washed away. Breathe better, be better with Xlear.
AUGUST 2021
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RECIPE 4 HEALTH
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eating clean made easy
Move Over Yogurt—Here Comes Oatgurt!
Oat-based milks and yogurt are taking the nutritional world by storm. And cooking with them couldn’t be easier. BY LISA TURNER
Granola Girl Ambrosia Serves 4 We used vanilla oat yogurt, but if you want something fruitier, try a fruitflavored yogurt such as mango. ½ cup orange sections ½ cup pineapple tidbits 1 apple, unpeeled, cored, and sliced 1 banana, sliced on the diagonal ½ cup blackberries ½ cup seedless grapes 1 cup Hälsa Vanilla Oat Yogurt (or more if desired) 2 Tbs. honey ½ cup shredded coconut ½ cup pecans 1 cup granola (we like Purely Elizabeth Grain Free Granola) 1. Combine orange, pineapple, apple, banana, blackberries, and grapes in medium mixing bowl. Let stand.
3. Add oat yogurt dressing to fruit and mix gently to blend well. Gently fold in granola and serve at once. Per serving: 450 cal; 8g protein;25g total fat (9g sat fat); 54g carb; 0mg chol; 125mg sod; 8g fiber; 38g sugar
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Hälsa Scandinavian Style Oatgurt
Why Oat Yogurt Is Gut-Friendly
Helena Lumme, founder of Halsa, shares a few interesting facts about oats and oat-based yogurt:
* Whole-grain oats contain prebiotic fiber that feeds and * * *
stimulates the growth of healthy bacteria in the gut. Artificial ingredients destroy the good bacteria in the gut. Organic ingredients (in oat yogurt) without pesticide residue help probiotics work better. Probiotics are fragile. They can be destroyed by stomach acid, heat, and time. Never mix probiotics with anything hot.
Photo: Pornchai Mittongtare; Styling: Robin Turk; Food Styling: Claire Stancer
2. In small mixing bowl, combine oat yogurt and honey, and mix well. Stir in coconut and pecans.
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“I just noticed that I was sharper, I was starting to remember things better!” “Even if you’re not noticing an issue with memory loss, I would still recommend taking it. I just feel like it makes you sharper and keeps you on your toes. I wish I had taken Prevagen 5 or 10 years ago.”
**
Susan, 52 Sales Management. Marathon Runner. Paid Testimonialist 1 Based on a clinical study of subgroups of individuals who were cognitively normal or mildly impaired.
AVAILABLE AT STORES NATIONWIDE **Based on voting by Better Nutrition editors. *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.
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