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
a fresh start to a
JANUARY 2021 * betternutrition.com
HEALTHY NEW YEAR!
9
PROVEN BENEFITS OF
QUERCETIN CREATE A
STRESS-FREE HOME OFFICE
HEAL YOUR WHOLE BODY USING light energy
Winter Citrus Salad with Arugula, Blood Orange, & Roasted Beets p. 26
THE HEALTHIEST WEIGHT-LOSS DIETS: PICK THE PERFECT ONE BN0121_Cover_JS.indd 1
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“Our herbals are special because we source ingredients from sustainable organic farms and use an Organic, Non-GMO extraction method without the use of conventional corn alcohol or other harsh chemicals. I’m really proud to share these with you!” Enjoy! Love, Alicia
Alicia Silverstone Actress, New York Times Best-Selling Author, Health Advocate & Co-creator of mykind Organics
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Introducing NEW !
Elderberry Immune Syrups
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Your One-Stop Immune Health Resource† .375 Thinned Logo
Now more than ever, immune health and wellness are at the forefront of everyone’s minds. With cold and flu season upon us, you can rest easy with these exciting new additions to the mykind Organics product line to help the entire family feel their best!†
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Restful sleep plus immune system support† for the whole family! Both Certified USDA Organic and Non-GMO Project Verified formulas offer an herbal sleep blend added to our Elderberry Immune Syrup to help you have a restful night.† Featuring black elderberry, Zinc, and vitamin C, these formulas are designed to provide immune system support.†
• Soothes everyday throat irritations & helps clear mucus when coughing† • Immune system support† • Sugar free!
• Immune system support† • With traditional sleep herbs • No Added Sugars!
Certified Organic • Targeted Formulations †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
January 2021 / Vol. 83 / No. 1
6 NEWSBITES The Top Secret to a Healthy Gut The fiber fix for good bacteria.
10 PASSION BEHIND THE PRODUCT In a Pickle & Loving It The Ugly Pickle Company fights food waste one delicious jar at a time.
12 IN THE SPOTLIGHT Brain Spanner A new way to nourish your mind.
14 HOT BUYS All-Natural Essentials Natural products we love this month.
16 CHECK OUT 9 Proven Benefits of Quercetin Tame pain, fight allergies, and more.
20 ASK THE NATUROPATHIC
32
The best— and healthiest— ways to lose weight in 2021.
features 32
36
7 Healthy Weight-Loss Diets
If, like many of us, you’re heading into the New Year looking to shed a few pounds, you won’t want to miss this breakdown of seven of today’s trendiest eating plans. From Keto to Paleo to Mediterranean and more, here’s everything you need to know to find a diet regimen that works for you.
Boost Your Mind, Body, and Spirit in 2021
Turning the page on the calendar can also mean turning the page on old, unhealthy habits and ushering in a new year of change. Here are 31 tips—one for every day in January—from doctors, personal trainers, nutritionists, and other wellness experts for achieving optimal physical, mental, and spiritual health in 2021 and beyond.
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DOCTOR Seeing the Light How to harness the natural healing power of the sun’s rays.
24 NATURAL REMEDY Dealing with Erectile Dysfunction Safe, effective natural solutions.
26 ALL THINGS Orange Appeal This beloved fruit shines in recipes, beauty products, and supplements.
28 HEALTHY@HOME Setting Up Your Home Office How to create a healthier, more productive workspace.
30 NATURAL BEAUTY Give Your Skin a Fresh Start 7 ways to get your glow back.
42 ASK THE NUTRITIONIST Beyond Organic: Buy Regenerative! Help heal the soil—and yourself.
46 HEALTHY DISH Higher-Protein Pasta A hearty dish that won’t spike your blood sugar.
48 COOK WITH SUPPLEMENTS Savory Superfood Bowl It’s made with nutrient-dense açai.
Click On This! RESOURCES & REFERENCES For links to studies cited in our articles and other helpful sites and books, visit betternutrition.com. RECIPES FOR WEIGHT LOSS Between holiday overindulgence and the dreaded “quarantine 15,” weight loss is a hot topic in 2021. So we put together a collection of recipes that can help you shed pounds, including:
* * * *
Healthy Chicken Pad Thai Roasted Salmon with ParsleySpinach Sauce Spaghetti Squash Lasagna Chocolate Avocado Mousse
Check them out at betternutrition.com.
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. SIGN UP FOR OUR NEWSLETTER Receive timely articles, recipes, eBooks, and exclusive giveaways in your inbox weekly with our newsletter Healthy Buzz.
Photo: (Cover) Pornchai Mittongtare; Food styling: Claire Stancer; (this page) adobestock.com
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EDITOR’S * LETTER
Ring in the New 2020 is finally over and it’s time to look forward to a new year with fresh possibilities. To start things out on a super healthy note, we have 31 tips on p. 36 to help you feel your best in 2021, physically, mentally, and spiritually. Your mental and spiritual well-being are as important as your physical health—a lesson many of us learned all too well last year. If you gained some weight from the pandemic or over the holidays, the article “7 Healthy Weight-Loss Diets,” on p. 32 is for you. Consider this a Cliffs Notes to today’s most popular diets. Each of these food plans is based on clean, whole foods, from intermittent fasting to keto to pegan, a vegan-Paleo hybrid created by health pioneer Mark Hyman, MD. Speaking of pioneering: In the article “Seeing the Light” on p. 20, BN columnist Emily A. Kane, ND, LAc, investigates the fascinating science behind using light to heal. “The near infrared range (around 700–750 nanometers per second) is the most interesting because it can penetrate the skin and modify biological structures without causing damage,” says Kane, who recently started testing a form of light therapy on patients. And along the lines of cutting-edge topics, don’t miss “Beyond Organic: Buy Regenerative!” on p. 42. This important story delves into the connection between healthy soil and the nutrient content of our food. Find out what you can do to support regenerative farming—something as simple as eating more oranges can help. Wishing you a Happy and Healthy New Year!
nbrechka@pocketoutdoormedia.com
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Our Writers
Meet the passionate people behind this issue of Better Nutrition!
Y O U R U LT I M AT E G U I D E T O N AT U R A L L I V I N G
Editor in Chief Creative Director Executive Editor Associate Editor Digital Editor Copy Editor Beauty Editor
Nicole Brechka Rachel Joyosa Jerry Shaver Elizabeth Fisher Maureen Farrar James Naples Sherrie Strausfogel
Jeannette Bessinger, CHHC, is an award-winning educator, author, and real food chef. She’s helped thousands of people make lasting, healthy changes to unhealthy habits. jeannettebessinger.com
Contributing Editors Vera Tweed, Helen Gray
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Jonny Bowden, PhD, CNS, is a boardcertified nutritionist and the bestselling author of 15 books, including The 150 Healthiest Foods on Earth. jonnybowden.com
Contributing Writers Jonny Bowden, PhD, CNS, Jeannette Bessinger, CHHC, Emily A. Kane, ND, LAc, Jillian Levy, CHHC, Chris Mann, Jill Schildhouse, Melissa Diane Smith, Mark Stengler, NMD, Lisa Turner, Neil Zevnik
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Jillian Levy, CHHC, is a senior writer for DrAxe.com and a certified holistic health coach. She's also a certified Yoga Alliance instructor and has been trained in Mindfulness Based Stress Reduction.
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Chris Mann is a California-based wellness writer and interviewer with 20 years’ experience in natural health publishing. He is also an entertainment author and podcaster. ChrisMann.tv
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Jill Schildhouse is an award-winning writer and editor specializing in travel, health and wellness, fitness and nutrition, beauty, and consumer products. jillschildhouse.com
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Melissa Diane Smith, Dipl. Nutr., is a holistic nutritionist with 25 years of clinical experience. She is the author of Going Against GMOs and other books. melissadianesmith.com Mark Stengler, NMD, is the founder of Stengler Center for Integrative Medicine in San Diego. Stengler is an award-winning doctor and the authored several books, including Heal Your Prostate. markstengler.com Sherrie Strausfogel has been writing about natural beauty for more than 20 years. Based in Honolulu, she also 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. She has more than 20 years of experience in researching and writing about nourishing foods. lisaturnercooks.com
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Vera Tweed has been writing about supplements, holistic nutrition, and fitness for more than 20 years. She is the 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, with clients who have included Jennifer Garner, Charlize Theron, and the CEO of Disney. neilzevnik.com
Director of Production & Barb VanSickle Manufacturing Salesforce Coordinator Cossette Roberts Prepress Manager Joy Kelley Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310-873-6952 Vice President, GM Sharon Houghton shoughton@pocketoutdoormedia. com Publisher & Director of Rob Lutz Retail Sales rlutz@pocketoutdoormedia.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@pocketoutdoormedia.com 917-656-2899 Senior Brand Marketing Kristen Zohn Manager kzohn@pocketoutdoormedia.com 917-860-8733 Marketing Designer Judith Nesnadny jnesnadny@pocketoutdoormedia.com Accounting & Billing Tonya Hodges 800-380-9842 Retail Customer Service bnsales@pocketoutdoormedia.com 800-443-4974, ext. 701
Chief Executive Officer Robin Thurston Chief Operating Officer & President Danielle Quatrochi Senior Vice President of Sales & Business Development Tommy OHare VP of Finance Greg Abrahamson Manager of Operations & HR Ilana Coenen
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BETTER NUTRITION, ISSN #0405-668X. Vol. 83, No. 1. Published monthly by Pocket Outdoor Media. 5720 Flatiron Parkway, Boulder, CO 80301; ©2021 Pocket Outdoor Media. 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.
• JANUARY 2021
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11/19/20 12:09 PM
NEWS*BITES
The Top Secret to a Healthy Gut BY VERA TWEED
“Instantly, I felt energized,” he says. He started studying nutrition and kept making more substitutions, eating plant foods to heal his body rather than succumbing to fast-food cravings. And bit by bit, his weight, anxiety, and blood pressure dropped; his energy and wellbeing soared; and the cravings subsided.
Plant Foods That Heal the Body The schedule improved as his career progressed, and to get in shape, Bulsiewicz adopted a rigorous 6-daya-week endurance and weight training program. But despite his getting very fit, the weight wouldn’t budge, nor would his other health issues. Any attempt to eat a salad triggered severe indigestion, cramping, and often, diarrhea—until he gradually began to substitute plant foods for fast food, a little at a time, starting with a smoothie instead of a double cheeseburger.
The Missing Puzzle Piece Bulsiewicz’s secret to optimum health is diversity, meaning a diverse collection of bacteria in the gut. The more diverse our microbiome, the healthier we are, but such diversity is impossible without a variety of plant foods. The largest study of its kind, the American Gut Project, looked at the microbiomes of more than 11,000
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people and found that those who ate at least 30 different plant foods per week—different vegetables, fruits, nuts, seeds, grains, and legumes—had the most diverse gut microbiomes. “Don’t fixate on achieving 30, but introduce diversity,” says Bulsiewicz. That’s what transformed his health and now, at the age of 40, he says, “I’ve rekindled the energy of my youth.” Editor’s note: For more information on Dr. Bulsiewicz, visit theplantfedgut.com.
In his new book, Fiber Fueled, Will Bulsiewicz, MD, reveals the key secret that helped him achieve optimum wellness—a plant-rich diet that nourishes a diverse collection of healthy gut bacteria.
Photo: adobestock.com
“I felt like I was 60 when I was 30,” recalls Will Bulsiewicz, MD, author of Fiber Fueled. Back then, his grueling medical residency with 30-hour shifts was fueled by fast food and caffeine and led to a 50-pound weight gain, anxiety, and digestive problems. “My self-esteem was shockingly low,” he recalls.
• JANUARY 2021
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NEWS*BITES
2021
IMMUNE SUPPLEMENT CHECKLIST
This year, arm yourself with supplements to support your body’s natural disease-fighting potential. Certain herbs, vitamins, and phytochemicals can strengthen and support your immune system. Here’s what works:
CURCUMIN, the active compound
in turmeric, reduces inflammation and protects against viruses, bacteria, and other pathogens. Some researchers suggest that it could be used as a supportive therapy in the treatment of Covid-19.
been shown to inhibit replication of the influenza A virus, and some researchers suggest that it may be used as a potential treatment or preventive against Covid-19. PELARGONIUM, also known as African geranium, enhances immune response, inhibits infection, interferes with replication of seasonal influenza A virus strains, and can treat a variety of infectious respiratory ailments. VITAMIN D is critical for immune
N-ACETYLCYSTEINE (NAC) is
necessary for the production of glutathione, one of the body’s most important antioxidants. It’s
Keep Your Nose Clean
Focusing on nasal hygiene is an overlooked—and extremely effective—way to reduce the risk of respiratory illness, according to new research. Trials, including one at Utah State (using Xlear Nasal Spray) and another at the University of Tennessee Health Sciences Center in Memphis, showed that a 5% solution of xylitol helped block viral adhesion of SARS-CoV-2. Additional research is ongoing. Xylitol, a natural sugar alcohol, has more than 50 years of research behind it, primarily related to its oral care benefits. In a nasal spray form, xylitol makes it harder for bacteria, allergens, and other germs to stick to mucous membranes in nasal passages and replicate. Wash your hands, eat right, get enough sleep, wear a mask— and consider using a xylitol-based nasal spray daily (we like Xlear) for a powerful extra layer of protection against illness.
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function, and supplementing with vitamin D can significantly reduce the risk of upper respiratory tract infections. Other research supports
a link between vitamin D deficiency and Covid-19 severity. ANDROGRAPHIS supports immune function and inhibits influenza A virus, and can significantly reduce incidence and symptoms of respiratory tract infections. It’s also being researched as a potential inhibitor of Covid-19. MELATONIN has antioxidant and anti-inflammatory actions, enhances both innate and cellular immunity, and can protect against viral infections. Some research suggests that it may play a role in the treatment and prevention of Covid-19. —Lisa Turner
CRANBERRY
Calms Overactive Bladder It’s estimated that about 30 percent of men and 40 percent of women experience overactive bladder. It isn’t a disease but a set of symptoms: the feeling that you’ve “gotta go” urgently and too often. Luckily, cranberry supplements can help. A study performed at Weill Cornell Medical College in New York compared the effects of 500 mg of dried cranberry supplements daily with a placebo in a group of 60 women over the age of 18. The protocol lasted for 24 weeks. Researchers found that cranberry supplements reduced the number of times participants had to “go” by 16 percent and reduced urgency episodes by up to 57 percent. Questionnaires revealed that those who took cranberry supplements felt that their bladder condition had improved by nearly 40 percent. —Vera Tweed
Photos: adobestock.com
ASTRAGALUS, a traditional Chinese herb, regulates immune function and has antiviral and anti-inflammatory properties. In studies, it’s been shown to reduce upper respiratory tract infections, especially in children.
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®
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PASSION BEHIND THE PRODUCT
*
companies fostering personal & global well-being
In a Pickle & Loving It
Kayla Abe and David Murphy, founders of The Ugly Pickle Company, are tackling the problem of food waste one delicious jar at a time. BY NEIL ZEVNIK
DON’T JUDGE A BOOK
The Ugly Pickle Company aims to tackle the global issue of food waste by creating products that take advantage of produce that’s perfectly healthy, but would be considered too ... well ... ugly to be sold at your local grocery. Among their many delicious offerings, look for Hawt! Bread and Buttah pickles, Dilly Carrots, and original Bread and Buttah pickles coming soon to a store near you.
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Photo: Pornchai Mittongtare; Food styling: Claire Stancer
“We wanted to make something vibrant, bright, and fun, to be our gateway into talking about the heavy topic of climate change,” says Kayla Abe (left) who founded The Ugly Pickle Company with David Murphy (right).
Photo: (Clockwise from top) Lisa Duncan; Maisie @maisieleung
When I was a small child in the postwar ’50s, the concept of “food waste” was simple and self-evident: you ate everything on your plate, because “starving children in Europe” would love to be as fortunate as you. And dinner often consisted of assorted “leftovers,” so that nothing edible was discarded. Decades later, “food waste” is an international topic, an intractable and complicated problem with serious negative effects on society and the environment. According to the USDA, consumer waste is the most significant component, and the United States is one of the worst offenders. Every year, we waste 30–40% of our food supply, throwing away 80 billion pounds of food, 94 percent of which ends up in landfills, creating methane gas and hastening global warming. One peculiarly American idiosyncrasy is the need for produce that looks “perfect,” resulting in the rejection of tons of perfectly nutritious food for cosmetic reasons. And that’s where Kayla Abe and David Murphy come in. Their idea? To utilize that less-than-perfect produce to create a desirable product and initiate a dialogue about food responsibility at a grass-roots level.
Word of Mouth They met at a farmers market in San Francisco, Murphy as a chef shopping for his restaurant and Abe working for the nonprofit that runs the market. Their growing realization of the problem with food waste came first hand. “We’d have chats with farmers every week about what was happening on the farm, what challenges they were facing at the moment,” says Abe. “The common thread was a struggle with food going to waste.” These discussions prompted Murphy and Abe to take action, and they eventually decided to found The Ugly Pickle Company to tackle the issue of food waste head-on. “We wanted to make something vibrant, bright, and fun, to be our gateway into talking about the heavy topic of climate change,” says Abe. “The wild colors, the California colloquialisms, are very much a reflection of us as founders. Our brand is kind of our way of having a one-on-one climate conversation with each person that eats our products.”
make it! Roast Barramundi with Carrot Top Chimi Creme
1. Preheat oven to 425°F. Mix together yogurt, Chimi, scallions, and zest, and set aside.
Serves 4 This dish goes beautifully with a bowl of Lotus Foods Jade Pearl Rice and a heap of roasted heirloom carrots.
2. Line small sheet pan with heavy duty aluminum foil, and moisten surface with safflower oil. Place fish fillets on pan, drizzle with lemon olive oil, and season all over with salt and pepper.
¼ cup plain Greek yogurt 2 Tbs. Ugly Pickle Carrot Top Chimi ½ Tbs. chopped scallions 1 tsp. microplaned lemon zest 4 6-oz. fillets barramundi (or other firm steak fish, such as mahi-mahi or wahoo) 1 tsp. non-GMO safflower oil ½ Tbs. O Olive oil Meyer Lemon olive oil Sprinkle of kosher salt, a grind or two of black pepper
3. Roast until almost cooked through, about 12 minutes for 1-inch thick fillets. Remove from oven and spread yogurt creme over tops of the filets. Return to oven and cook 3–4 minutes more. Remove from oven and serve immediately. Per serving: 240 cal; 37g prot; 12g total fat (1g sat fat); 1g carb; 70mg chol; 125mg sod; 0g fiber; 1g sugar
Photo: Pornchai Mittongtare; Food styling: Claire Stancer
Photo: (Clockwise from top) Lisa Duncan; Maisie @maisieleung
Growing Impact Those products are indeed colorful and delicious, ranging from an intriguing assortment of pickles (duh) to a unique chimichurri made from carrot tops and a roasted root hummus. But their greater purpose remains at the forefront for Abe and Murphy. “Our role is to help make the connection for people between food waste, climate change, and personal choice,” Abe says. “While climate change can feel like a terrifying and overwhelming topic, we want to remind people that you can take meaningful action as an individual. We only have seven years to create some seriously radical solutions before we’ve done irreversible damage to our planet. This company was born out of that necessity. We exist to create food waste solutions, generate personal reflection, incite individual change, spark dialogue, and inspire action.” Oh, and they make mighty tasty pickles too! JANUARY 2021
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IN THE SPOTLIGHT
*
stay-healthy secrets from leading experts
Brain Spanner
Bryce Wylde, author of Brainspanners: What Have You Done for Your Brain Today?, discusses his prescription for Alzheimer’s prevention. BY CHRIS MANN
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Win a copy of Brainspanners: What Have You Done for Your Brain Today?! We’re giving away five copies. Email your name and address to betternutritionfreebie@gmail.com. Put “Brain” in the subject line.
Photo: Bryce Wylde
Homeopath and functional medicine nutritionist Bryce Wylde was determined to get to the root cause of his beloved mom’s Alzheimer’s diagnosis in 2018. “It turns out my mother had a toxic form due to environmental exposure,” he says. “She grew up on a sheep farm that used a lot of pesticides, and she was exposed to some heavy metals that we found. It gets complicated, but once we understood and determined the underlying issue we were able to better address it.” The Toronto-based associate medical director at P3 Health became inspired to feed and detox his own brain to reduce his disease risk, and then to incorporate such “brain-centric” strategies into his clinical practice. “I started getting excited about the brain and looking at brain diseases and how to apply functional medicine to different states,” says Wylde. This “deep dive” also led him to pick the brains of other leading health experts— including doctors Mehmet Oz, Andrew Weil, Daniel Amen, Bill Sears, Julian Bailes, and Dale Bredesen—in interviews for his tip-filled new book Brainspanners: What Have You Done for Your Brain Today? Brain span is “one step up from health span,” says Wylde. “You live the longest life possible with good health and full brain function. A brainspanner is someone who jumps on board to do just that.”
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Everyone Wants to Know … BN: How did your experience with your mom’s Alzheimer’s influence your interview with Dr. Oz about his family risk with the disease? BW: Our conversation was
Photo: Bryce Wylde
deeply rooted in genetics because I’ve read and interpreted his genome. We’re concerned because his mother did express (the risk gene) ApoE4 and he wants to know what his level of risk is relevant to his genetics. He has a very rare combination— he’s got the ApoE4, but he’s got also a 2. The ApoE2 gene is protective, whereas the 4 is deleterious. In a way, and this is oversimplifying, it kind of balances itself out. But we started talking about detoxification pathways, hormone pathways, all of which have a genetic susceptibility factor. The conversation was centered around that and what we would want to do respective to those genes. In my case, I don’t have the ApoE4 variant, nor does my mother. But you can be exposed to a lot of toxins like she was, and not have the ApoE4 genetic variant, and still develop Alzheimer’s.
BN: Dr. Oz tells you that, because of his genetic risk, he needs omega-3 fats and folic acid, has cut way back on meat, and is getting more
sleep. How can nutrigenomics, the science he’s applying in his own case, help regulate gene expression? BW: The fact is, you cannot change your DNA. But you can manage genetic expression by virtue of diet, nutrition, lifestyle, exercise, and supplementation. My area of expertise is taking ingredients from food, often at much higher levels—the therapeutic range—and giving them to an individual to either up- or downregulate genetic expression. So in some cases, we might want to upregulate a hormone expression more in someone’s favor, in some cases a vitamin D expression, in some cases we want to improve detoxification. There’s often a nutraceutical, something from nature, a botanical, herbal extract, or food extract, that we can introduce to their system and give them an advantage.
BN: Why do you call glutathione—essential to detoxifying brain cells—“the most important antioxidant in the body and for the brain?” BW: The brain has a different mechanism of detoxifying. We have the lymphatic system in the body. They lymph helps with the immune system and gets the junk out. But that doesn’t exist in
the brain. In the brain, it’s glymphatics—glial cells sweep up the mess left behind from the day. Everyone produces toxins and everyone detoxifies. The amount of toxins people produce internally and that they’re exposed to in the environment varies, and the speed and efficiency at which different people detoxify varies. So glutathione is the most important antioxidant in the body, bar none. And in the clinical research we see if you have a chronic disease, you’re low in glutathione. And whether you’re genetically predisposed to producing low amounts or you’re simply exposed to a lot of toxins in the environment, we all kind of need more. If you give glutathione back to an individual, they improve because their system’s ability to detoxify improves. But the glymphatics cannot work except at night when you sleep. And at night the brain has to have perfect conditions to detoxify.
BN: What are these ideal sleep conditions? BW: You need good sleep hygiene. You need a dark, cool room, 68 degrees or so—maybe a little lower in some studies. And you need more than just the hours you clock on the pillow. The depth, the intensity that you sleep, is important for allowing your
brain to rejuvenate and detoxify. If you don’t get that quality sleep, your brain won’t throw out the trash.
BN: Any other tips to help our brains detoxify? BW: Detox tip number one, actually, is to supplement with Glyteine to boost glutathione levels. When you supplement with glutathione, it’s going to float around outside of the cells—though it’s supposed to get into the cells in order to protect the mitochondria and to help you detoxify brain and body. Glyteine is invited into the cell, and then within 60–90 minutes— as human clinical trials prove—it goes to work to increase levels of glutathione. Glyteine will help improve memory because it will get rid of the stuff that’s impeding memory. And then after sleep hygiene, thirdly, anything you can do to stimulate both heat shock protein and BDNF or brain-derived neurotropic factor, will help indirectly detoxify your brain. Vitamin D, sunshine, and exercise can all stimulate neuroplasticity and neurogenesis, which leads to healthier brain cells and memory. In some cases, it’s as easy as taking a contrast shower (alternating hot and cold water), which stimulates the vagus nerve in the brain into neurogenesis.
JANUARY 2021
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Budhha Keto Bars. Pick from Chocolate Chip, Espresso Brownie and Coconut Cocoa
Foods Parma Vegan Parmesan Cheese is a
vegan cheese lovers’ dream. Enjoy on pasta, steamed vegetables, pizza, salads, avocado toast, popcorn, and more. Also available in Better Than Bacon, Chipotle Cayenne, and Garlicky Green.
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you get rid of germs without sacrificing your skin. It’s made with 70% ethyl alcohol (U.S.-sourced) and organically grown aloe to soothe and soften your hands and protect against germs and bacteria. It has been laboratory tested and shown to kill 99.99% of germs. Vitamin E is also added.
feature stress-busting adaptogens like maca, ashwagandha, rhodiola, reishi, and holy basil. These unique blends tackle symptoms of stress such as trouble sleeping, moodiness, and lack of energy. Choose from Holistic, Stress Relief, Energy Boost, and Sleep Well.
(our favorite!). With 9 grams of plant-based protein and 4 grams of net carbs, these vegan bars are great as a quick on-the-go meal or snack. They are allergen-friendly— no soy, peanuts, dairy, sugar alcohols, or GMOs.
D-Lightful Duo Arthur Andrew Medical KD Ultra combines
vegan-sourced vitamin D3, with a full-spectrum blend of vitamin K (MK4, MK6, MK7, and MK9) to support strong bones, cardiovascular health, and immune function. One serving has 2,500 IUs of vegan vitamin D3. The fat-digesting enzyme lipase is added to boost the vitamins’ absorption.
• JANUARY 2021 11/23/20 3:34 PM
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guide to cutting-edge supplements
9 Proven Benefits of Quercetin
Research shows that quercetin, a type of antioxidant found in plant foods such as leafy greens, berries, and broccoli, can help manage numerous health problems, from heart disease and blood vessel problems to allergies and chronic fatigue. BY JILLIAN LEVY, CHHC
Have you ever wondered what makes a “superfood” super? Or what top superfoods like red wine, green tea, kale, and blueberries all have in common? The answer is quercetin, a natural compound tied to longevity, heart health, endurance, immunity, and more. Considered one of the most abundant flavonoid antioxidants in the human diet, quercetin plays an important role in fighting free radical damage, the effects of aging, and inflammation, according to many studies. In fact, quercetin is considered to be the most widely distributed and extensively studied flavonoid, according to a 2018 review. Here are nine reasons to add quercetin-rich foods and supplements to your diet:
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“Hardening of the arteries” (atherosclerosis) High cholesterol Heart disease and circulation problems Insulin resistance and diabetes Eye-related disorders, including cataracts Allergies, asthma, and hay fever Stomach ulcers Cognitive impairment Gout Cancer Viral infections Chronic fatigue syndrome Inflammation of the prostate, bladder, and ovaries
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Chronic infections of the prostate Skin disorders, including dermatitis and hives
❷ Fights Allergies Some consider quercetin to be a natural antihistamine and an anti-inflammatory, possibly making it effective for lowering the effects of seasonal and food allergies, plus asthma and skin reactions. However, most research to date has been conducted on animals and not humans. Histamines are chemicals that are released when the immune system detects an allergy or sensitivity. Quercetin can help stabilize their release from certain immune cells, which results in
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❶ Lowers Inflammation Flavonoids (aka bioflavonoids) including quercetin, are key anti-inflammatories that act as antioxidants, which means they fight the natural process of oxidation that takes place over time as we age. Quercetin can help stop damaging particles in the body known as free radicals, which negatively impact how cells work. It can also reduce expression of inflammatory genes such as interleukin. Research now shows that inflammation is the root of most diseases, including heart disease, cancer, cognitive decline, some mental disorders, and autoimmune disorders. At this time, practitioners and patients report using quercetin to effectively fight a variety of conditions related to inflammation, including:
decreased symptoms such as coughs, watery eyes, runny noses, hives, swollen lips or tongue, and indigestion. Quercetin has long been used in ancient Chinese herbal formulas to block allergies to certain foods (such as peanuts). Studies conducted on mice suggest that it may be as effective at fighting allergies as prescription medications, with little to no side effects.
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❸ Supports Heart Health Because of its ability to lower inflammation and oxidative stress, quercetin seems to be beneficial for people with heart- and blood vessel-related disorders, according to a number of studies. For example, eating lots of deeply colored fruits and veggies that contain flavonoids is linked to a lower risk of cardiovascular disease, and even death, in older adults. Quercetin has also been connected to reduced risk for type 2 diabetes and obesity, which have many of the same risk factors as heart disease. Studies done on animals and some human populations show that various types of flavonoids (quercetin, resveratrol, and catechins, for example) can help reduce the risk of atherosclerosis, a buildup of plaque within the arteries that can reduce blood flow, one of the primary risk factors for heart attack and stroke. Some studies have also shown that people who eat the most flavonoid-rich foods typically have healthier and lower cholesterol levels, plus fewer incidences of hypertension and high blood pressure. In fact, if you’ve ever heard that red wine is good for your heart, that’s because it’s a natural source of quercetin. It’s one of the main active ingredients in red wine extract, which is associated with healthier heart function. Helps Fight Pain Taking quercetin supplements may help lower pain associated with arthritis, as well as infections, including those of the prostate and respiratory tract. That’s because studies suggest quercetin reduces inflammatory pain. For example,
Best Food Sources of Quercetin
Apples
Leafy green veggies, including spinach and kale
Dark cherries and berries, including blueberries, bilberries, and blackberries
Black and green tea
Peppers
Herbs, including sage, American elder, St. John’s wort, and Ginkgo biloba
Cruciferous veggies including broccoli, cabbage, and sprouts
Citrus fruits
Red wine
Cocoa
Capers
Cranberries
Raw red onion
Whole grains, including buckwheat
Olive oil
Beans/legumes Tomatoes
there’s some evidence from several small studies that people experiencing bladder pains from infections (causing an urgent need to urinate, swelling, and burning) have fewer symptoms when taking quercetin supplements. Flavonoids are also linked to reduced symptoms of prostatitis (inflammation of the prostate) and rheumatoid arthritis (RA). There’s evidence that when patients with RA switch from eating a “typical Western diet” to one higher in antioxidant-rich foods (like uncooked berries, fruits, vegetables, nuts, roots, seeds, and sprouts), they experience less pain and fewer recurring symptoms. May Improve Energy and Endurance Quercetin is added to some athletic supplements because it’s believed to
Raw asparagus
help increase athletic performance and endurance, likely because of its positive effects on blood flow. Researchers from the School of Applied Physiology at the Georgia Institute of Technology found that, on average, “quercetin provides a statistically significant benefit in human endurance exercise capacity (VO2 max) and endurance exercise performance.” Other studies show that quercetin helps increase immune function and prevents susceptibility to illnesses that can occur when someone trains intensely and experiences exhaustion. One study found evidence that taking a dosage of 500 mg of quercetin twice daily helped protect cyclers from exercise-induced respiratory infections. Because it can boost energy, quercetin could affect sleep patterns. One study JANUARY 2021
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found evidence that it may alter the sleep-wake cycle partly through activation of GABA receptors. However, insomnia is generally not believed to be a common side effect of taking quercetin. Might Help Fight Cancer A Boston University School of Medicine study published in the Journal of Biological Regulators and Homeostatic Agents shows a link between a nutrient-dense diet rich in quercetin and a lowered risk of cancer. Quercetin seems to have potential chemo-preventive activity and might have a unique antiproliferative effect on cancer cells, making it an effective addition to any natural treatment approach. Research shows that this may result from the modulation of either EGFR or estrogen-receptor pathways. Recent studies have also found that quercetin can help stop the processes involved in cell proliferation and mutation, the growth of tumors, and symptoms related to typical cancer treatments, such as radiation or chemotherapy. At this time, the majority of studies done on quercetin’s effects on cellular functioning have involved animals, so more research is needed to reveal specific effects on human cancer cells. Helps Protect Skin Health Capable of blocking “mast cells,” which are immune cells critical in triggering allergic reactions, inflammatory disease, and autoimmune disease, quercetin can help protect skin from the effects of disorders like dermatitis and photosensitivity. Flavonoids like quercetin block the release of many proinflammatory cytokines, such as IL-8 and TNF, which helps stop symptoms related to skin inflammation, even in people who don’t find relief from other conventional treatments or prescriptions. Studies have found that quercetin has antioxidant and anti-inflammatory effects that help fight allergic and inflammatory diseases as well as some prescriptions when taken in oral supplement form. For example, some
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Bluebonnet Super Quercetin
Natural Factors LipoMicel Matrix (new)
NOW Quercetin with Bromelain
people take quercetin for eczema since it can inhibit the secretion of histamine and proinflammatory markers. Protects Liver Health Recent research has shown that quercetin has protective effects when administered to rats with ethanol-induced acute liver injury. Researchers concluded that “quercetin, by multiple mechanisms interplay, demonstrates hepatoprotective effect on liver-injury induced by alcohol by increasing ethanol metabolizing enzyme activities, increasing antioxidant system activities against oxidative stress, and lowering the expressions of proinflammatory cytokines.” A 2017 study found evidence indicating that quercetin attenuates liver inflammation and fibrosis in mice through inhibiting macrophages infiltration. Researchers believe it “holds promise as a potential therapeutic agent for human fibrotic liver disease,” a condition triggered by liver injury and inflammation. Protects the Brain There’s mounting evidence that quercetin offers neuroprotective benefits due to its ability to defend the brain against oxidation and inflammation, leading to potentially less risk for cognitive conditions such as Alzheimer’s disease and dementia. A 2018 study concluded that “findings suggest a possible new protective role for dietary flavonoids on Alzheimer’s disease (AD).” The study found that quercetin helps ameliorate cognitive dysfunction and may help reduce destruction of neurons.
Supplements and Dosage Some of the most common forms of quercetin found in dietary supplements include quercetin 3, quercetin 3 glucoside, quercetin aglycone, isoquercetin, quercetin 7 rutinoside, and quercetin 3-O-rhamnoside. Some quercetin supplements are also labeled as quercetin dihydrate, which is mostly insoluble in water and may not be absorbed as well as other kinds. There isn’t a daily recommended amount of quercetin intake, so dosage recommendations can vary depending on your health condition. Estimates show that most people typically get 5–40 mg of quercetin per day from eating common plant foods, but if you eat a nutrient-dense diet overall, you’re likely to take in as much as 500 mg daily according to some reports.
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Optimal doses of quercetin haven’t been established by the FDA, so it’s up to you and your doctor to decide what amount works best for you. Common oral dosages are 500 mg taken twice daily, but it’s also possible to experience benefits when taking lower doses.
Quercetin is often combined with other anti-inflammatory ingredients. For example, quercetin with bromelain (an enzyme found in pineapples) may be taken to help manage allergies. Side Effects, Risks, and Interactions Because it’s derived from foods, quercetin poses few risks. Most studies have found little to no side effects in people eating diets high in quercetin or taking supplements short term. Amounts up to 500 mg taken twice daily for 12 weeks appear to be safe. If you plan to take it for longer, speak with your doctor first. In very high doses, quercetin can produce side effects such as headaches and tingling of the arms and legs. It’s also possible that quercetin can impact the effectiveness of chemotherapy, antibiotics, and blood-thinners, so use caution if you currently take any of these.
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Let's Talk Immune Health Immune system support for the whole family. Bio-Kult is the original formulation with 14 probiotic strains to support the digestive and immune system. Bio-Kult Boosted is a unique multi-action formulation with the same great 14 probiotic strains found in Bio-Kult but at 4 times the concentration. Bio-Kult Boosted also contains vitamin B12 to support the immune system. Bio-Kult S. Boulardii is an advanced multi-action formulation designed to target both the immune system and digestive tract. It contains Saccharomyces boulardii as well as vitamin D3 which contributes to the normal function of the immune system. Bio-Kult Infantis is an advanced probiotic formulation for babies, toddlers and young children. Containing 7 probiotic strains, Preplex and vitamin D3 which contributes to the normal function of the immune system.
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ASK THE NATUROPATHIC DOCTOR
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answers to your health questions
Seeing the Light
How to harness the natural healing power of the sun’s rays.
Q
I’ve been hearing about using light energy for healing. What do you know about the potential for light waves as a way to improve health?
Light has many amazing properties that we often take for granted. For starters, without sunlight there would be no life on Earth. Plants make glucose from sunlight via an incredible process called photosynthesis. When we eat plant foods we benefit from this conversion of light to nutrients. Similarly, when sunlight penetrates the top layer of our skin, some of our subcutaneous fat cells (cholesterol) are converted to the very useful pro-hormone vitamin D3. I use a green light in my exam room because it is known to reduce cortisol (a stress
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hormone). Sometimes the doctor’s office can be a stressful situation, but I do my best to keep things pleasant and even-keeled in mine! And, by now, we’ve all heard about the excessive stimulation and eyestrain caused by blue light emitted by electronic devices, and how wearing amber-tinted glasses can counter that unwanted effect. Light is both complex and potent. It is an electromagnetic frequency. There are many frequencies, from super speedy and damaging gamma rays, through the visible range (ultraviolet to the more slowly undulating infrared) all the way to very slow, high-amplitude radio waves. For therapeutic purposes, the near infrared range (around 700–750
nanometers per second) is the most interesting because it can penetrate the skin and modify biological structures without causing damage. Thousands of studies have shown the positive effects that red and near infrared light has on cell function, which can improve a wide range of conditions such as wound healing, faster recovery from tissue injury (sports), increased hair growth, improved skin appearance through upregulated collagen, improved detoxification capacity, pain relief, and more. Most visible wave lengths (UV, blue, green, yellow) do not penetrate into the body, whereas the red frequencies reach cells, tissues, the blood, nerves, and even the brain. There is a boom of interest in potential for infrared light
Photo: adobestock.com
BY EMILY KANE, ND, LAC
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ent ways, creating different compounds with different functions in the body. One class of compounds that specific light waves can affect is called peptides, naturally occurring biological molecules that are made up of two or more amino acids (proteins). There are some very interesting peptides currently being studied for their “anti-aging” properties. Anti-aging peptide therapy has been around for a while, but up until recently these therapies have been reserved for the rich and famous because of their expense. Plus, peptide and related stem cell therapies have been administered almost exclusively by injection, which is not so comfortable and potentially dangerous. On the upside, of course it’s wonderful to look as young as you feel, but the benefits go way beyond cosmetic. We can extend not only our looks but our healthy longevity by using specific peptides to upregulate anti-inflammatory processes, to help the body stay clear of circulating tumor cells, to balance blood sugar, to improve sleep quality, and much more. Now, instead of injecting stem cells, it is possible to increase our bodies’ own peptide production by using the power of specific light frequencies. A fascinating researcher and inventor, David Schmidt, who likes to say he began making crystals with
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Find a licensed naturopathic doctor for a virtual (telemedicine) or in-person consultation at naturemed.org/ find-an-nd.
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because more people are waking up to the realization that the single most important guardian of our health is our own immune system. Light therapies work by enhancing the already existing capacity of all life forms to heal themselves, given the basics of good diet, pure water, restful sleep, and exercise. We can significantly slow our inevitable aging process by sticking with the basics, then adding gentle but profound therapies such as infrared light. I’m not just talking about an infrared sauna—although these are absolutely wonderful healing devices to promote detoxification, well-being, improved sleep, and clearer skin. What I have been researching lately is the use of select light frequencies, captured by refracting the light through a precise crystal structure, which can modify our innate healing capacities in very specific ways. Our bodies contain a musculoskeletal structure, plumbing (heart and blood vessels), electrical (our nervous system is comprised of brain, spinal cord, and peripheral nerves), digestion and elimination organs, skin, and blood. All of these structures are made up of trillions of cells, each of which is made from the same building blocks that make the stars and the planets—carbon, oxygen, hydrogen, sulfur, nitrogen, minerals. As you can imagine, these tiny elements can combine in a huge number of differ-
his home science kit at age 14 and never stopped, has created a line of patches that are applied to the skin and contain specific crystals that refract specific wavelengths of light (in the form of near-infrared heat) into the body, causing stimulation of targeted peptides. One particular product I’ve been studying lately uses light to upregulate the copper-linked GHK molecule. Cu-GHK is a tripeptide sequence of three amino acids: glycine, lysine, and histidine. Being linked to copper allows for better absorption. From an evolutionary standpoint, the Cu-GHK peptide is a key inducer of multipotent stem cells that emanate from the subcutaneous fat and pigment-producing cells in the skin (melanocytes). These are not embryonic stem cells, which are considered pluripotent and can differentiate into any kind of mammalian tissue. I’m talking about mesenchymal stem cells, which require Cu-GHK for proliferation. Cu-GHK can be induced by a simple patch placed on the skin for 12 hours daily. And this is not a “transdermal” patch like some medical products. No medicine is going through the skin. Only light waves. David Schmidt’s company has a range of products, and he continues to spend much of his time in his laboratory on his life’s work: extending healthy longevity. I invite you to explore this new therapy with me. Many readers of this column have been tracking my interest in living the best possible life for 14 years now! Please give me your feedback if you would like to explore further, and we can continue to refine the process for using gentle therapies for powerful benefits. Find out more at Lifewavex39.com/ dremilykane.
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NATURAL REMEDY * holistic strategies to help you feel better
Dealing with Erectile Dysfunction
You’ve seen the TV ads for drugs, but are there effective natural alternatives? The answer is yes. BY MARK STENGLER, NMD
The Best Diet for Sexual Health Diet is important for the prevention and treatment of ED. A review of four clinical trials of men with ED found a
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Mediterranean diet to be effective in preventing ED and preserving sexual function. Another study of men with ED and metabolic syndrome (elevated blood glucose, excess body fat around the waist, high blood pressure, and abnormal triglyceride levels) found that the Mediterranean diet improved the quality of erections. Regular exercise also improves pelvic blood flow. A longitudinal study found that older men who are physically active have fewer erectile difficulties and enjoy sex more often.
Supplements for Better Blood Flow L-arginine, an amino acid found in protein-rich foods such as red meat, soy, and dairy products, is a precursor to the compound nitric oxide (NO), which causes smooth muscle relaxation and blood vessel dilation in the penile tissues. Some studies show that L-arginine results in beneficial effects
Korea Ginseng Corp. KoreSelect Stamina
Life Extension Prelox Enhanced Sex
Jarrow Formulas ArginineCitrulline Sustain
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Erectile dysfunction (ED) refers to the inability to get or keep an erection for sexual intercourse. Once thought to be a psychological problem, ED has since been shown to be much more of a physical issue. However, psychological factors can sometimes come into play as well, compounding the problem. Diseases of the cardiovascular and circulatory systems account for almost 50 percent of all ED cases. This includes atherosclerosis (hardening of the arteries), peripheral vascular disease, heart attack, and high blood pressure. In fact, ED is often a red flag for many underlying health problems, including diabetes, neurological diseases, hormone imbalances, BPH, sleep apnea, COPD, and depression.
(2,800–6,000 mg daily), although it seems to work better when combined with Pycnogenol. Studies show that a combination of Pycnogenol and L-arginine can help improve erectile function, increase duration of erection, and decrease time to achieve an erection. In a 3-month study, 1,700 mg of L-arginine and 120 mg of Pycnogenol per day enabled 92.5 percent of participants to experience a normal erection. L-citrulline increases L-arginine blood levels. In a small study, L-citrulline was shown to improve erectile function. Take 500 mg three times daily on an empty stomach. Korean red ginseng was shown to improve erectile function in a study from the International Journal of Impotence Research. And a review of seven randomized controlled trials found that Korean red ginseng is effective in the treatment of ED. Ginseng has been shown to increase NO synthesis, which would explain its benefit for ED. Doses used in studies vary from 1,800 to 2,700 mg daily, or 300 mg daily of concentrated standardized extracts.
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ALL THINGS
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seasonal guide to supplements, foods, & personal care
Orange Appeal
Oranges are the crowning jewel of winter. Bright, tangy, and bursting with nutrients, this beloved fruit shines in recipes, beauty products, and supplements. BY NICOLE BRECHKA
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Let Your Skin Glow
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Press Pause on Stress
Aromatherapists use orange essential oil to help counter stress, anxiety, and depression. With a sweet, orange peel scent, NOW Organic Essential Oils Orange has refreshing, uplifting, and invigorating properties. Try it in NOW’s Orange You Delightful Blend: Add 10 drops of orange oil and 25 drops of vanilla concentrate oil to a diff user and enjoy.
Drink It All In
It might be freezing and gloomy outside, but that doesn’t mean your skin can’t look amazing. Acure
Brightening Vitamin C Sunset Serum
smooths, hydrates, and brightens skin with a combination of orange peel extracts, antioxidant-rich astaxanthin, and nourishing oils. It goes from a solid to a serum once applied to your skin.
There are many ways to enjoy orange-flavored beverages, some healthier than others (we’re looking at you, orange soda). For an orange-infused, no-calorie treat that helps melt away anxiety and tension, try Yogi Sweet Clementine Stress Support Tea . Orange peel, lemon balm, and lemongrass add bright citrus flavor to this caffeinefree herbal brew. It also features ashwagandha, the No. 1 anti-stress herb in Ayurvedic medicine.
Boost Your Wellness
Superfruit powders are a fantastic way to fortify your immune system and supercharge your day. We like MegaFood Daily C-Protect Nutrient Booster Powder, made with organic whole oranges, organic blueberries, and organic cranberries. Astragalus and organic schisandra add an extra layer of immune protection. It makes the perfect addition to smoothies, juice, or water.
Get Your Spritz On
Oranges lend a sweet and spicy scent to fragrances. One of our favorites is
Pacifica Tuscan Blood Orange Perfumed Hair & Body Mist. Blood orange, straw-
berry, and raspberry are paired with mandarin and Italian sweet orange. The result is an intoxicating mist that can be sprayed on your hair and body.
VALENCIA A Southern California original often used for juicing with a very sweet taste and low acidity.
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NAVEL Slightly more bitter than a Valencia orange with a thicker peel; the most popular orange in the U.S.
CARA CARA Extremely sweet with a beautiful pink hue; a type of navel orange originating in Venezuela.
TANGERINE Sweeter and smaller than an average orange; high vitamin C content; easy-to-peel, thanks to its thin skin.
BLOOD ORANGE Deep red color, which indicates a high antioxidant content; tangy and sweet with a hint of raspberry.
Photo: adobestock.com
5 Different Types of Oranges
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Photo: Pornchai Mittongtare; Food styling: Claire Stancer
You know and love them for their high vitamin C content, but did you realize that oranges are also a great source of vitamin A, B vitamins (including pantothenic acid and folate), calcium, copper, potassium, and fiber? Oranges are in season from fall to spring, hitting their peak in January and February (with the exception of Valencia oranges, which are harvested from March through July). Here are six ways to enjoy them now.
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Tempt Your Tastebuds With a Winter Fruit Salad
Arugula, Blood Orange, and Roasted Beet Salad with Grapefruit-Thyme Vinaigrette
Serves 6 Recipe by Lisa Turner This vibrant salad highlights the best of winter citrus, with the dramatic impact of blood oranges. Peel the blood oranges with a sharp paring knife, and remove as much white membrane as possible. If you can’t find blood oranges, substitute navel oranges, red grapefruit, kumquats, or tangerine segments. Pine nuts are an excellent substitution for walnuts. Or add thinly sliced fennel or red onions, for extra crunch. 3 small red beets, scrubbed and trimmed 1 Tbs. Dijon mustard 1 small shallot, finely minced (about 1½ Tbs.) 2 tsp. finely minced fresh thyme leaves ¹/³ cup grapefruit juice (about ½ small grapefruit)
½ cup extra-virgin olive oil 5 cups baby arugula leaves 2 medium or 3 small blood oranges, peeled, halved and thinly sliced crosswise ½ cup crumbled goat cheese ¹/³ cup toasted chopped walnuts Additional thyme leaves for garnish (optional)
1. Preheat oven to 425°F. Wrap beets individually in foil, arrange on large baking sheet, and roast until tender, 45 minutes to 1 hour. Remove from oven, and let stand until cool enough to handle. Peel beets and cut into ½-inch cubes. 2. While beets are roasting, whisk together mustard, shallot, thyme, and grapefruit juice in small bowl. Add olive oil in slow, steady stream, whisking constantly. Season to taste with salt and pepper, and set aside.
Photo: Pornchai Mittongtare; Food styling: Claire Stancer
Photo: adobestock.com
3. Combine arugula and beets in large bowl. Drizzle with just enough dressing to lightly coat, and toss to combine. Add orange slices, goat cheese, and walnuts, and toss gently to mix. 4. Divide salad among six individual plates and top with additional thyme, if desired. Serve immediately, with additional dressing on the side. Per serving: 300 cal; 4g prot; 25g total fat (4.5g sat fat); 15g carb; 10mg chol; 140mg sod; 3g fiber; 10g sugar
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HEALTHY@HOME
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tips for better work-life balance
Setting Up Your Home Office
Six simple ways to turn your remote workspace into a healthier, more productive environment BY VERA TWEED
I’ve chosen to work from home throughout most of my adult life. My home office took some planning, has been rearranged a few times over the years, and is a pleasant space where I can be happily productive. But today’s work-from-home situations can be quite different. Forced by the pandemic to work remotely, many people have discovered that they prefer the arrangement, while others can’t wait to get back into a traditional work environment. Either way, there are some basic ways to make a home workspace a healthier and less stressful environment.
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you could put up a sign in the work spot that says “open” on one side and “closed” on the other. And turn it to the appropriate side when you start and end your workday.
❷ Get Natural Light Executive offices are often the only ones with windows, but surveys of office employees show that natural light can be a more valuable perk than on-site cafeterias or fitness centers. Working from home is an opportunity to benefit from natural light. A study at Cornell University in Ithaca, N.Y., looked at the effects of natural light on 313 office workers. It found that people who worked in daylit offices had
84 percent fewer symptoms of eyestrain, headaches, and blurred vision, and 10 percent less drowsiness. Natural light and a window view help your eyes relax and recover from fatigue. And these effects increase productivity. I’ve seen home offices in small, dark corners of big houses where there was plenty of room for a naturally lit workspace. Even if the view outside your windows is less than breathtaking, the daylight will enhance your workday.
❸ Reduce Stress with Plants Regardless of your workday view, or lack of it, plants in your environment can have a calming and restorative effect. And there’s evidence that plants
Photo: adobestock.com
❶ Separate Office and Home Separating work from the rest of life is one of the biggest challenges. I’ve found that defining your workspace is the most basic step. Although a separate room might be ideal, all you really need is a work spot: a space reserved just for work. It doesn’t need to be large; just big enough for your computer, phone, notepads—whatever you need to do your job. It can be part of a dining room table or a spot in the living room, but it’s strictly reserved for work. By knowing where you work, you can go there, do your job, and leave, even if that means simply walking to another part of the room. Reserving a separate space for relaxing is equally important. If both these spaces are in your living room, it helps to organize things so that you aren’t staring at your “office” when you sit on the couch. If you need a physical reminder that there are two separate spaces, • JANUARY 2021
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in an office environment can improve morale and performance. Researchers at Washington State University, in Pullman, ran computer tests on people who worked in a windowless office, with and without plants. With plants, participants were more productive, less stressed, had lower blood pressure, and felt more attentive than participants who worked in a plantless environment. The plants were placed in clusters so that they were within the peripheral view of each individual. Larger plants, or groupings of plants, can have a greater beneficial effect. For indoor gardening tips, visit planetnatural.com.
Photo: adobestock.com
Clean Up the Clutter It’s easy for clutter to accumulate on big or small desks, but it’s counterproductive. Researchers who study the brain call it “peripheral stimuli,” and have found that clutter is distracting because it competes for your attention and makes it more difficult to focus. Bottom line, clutter doesn’t help you get things done in the most efficient way. And this can drag out your workday and make it more difficult to clock out of your home office. Stay Nourished Eating foods that enhance brain health and energy helps you focus. Top options include fish high in omega-3s fats, such as salmon, mackerel, and sardines; poultry, red meat, and legumes for iron; vegetables and fruits for antioxidants and a variety of vitamins and minerals; and nuts and seeds for healthy fats and essential nutrients. In contrast, junk food can keep you constantly hungry, depress your mood, disrupt hormones, and lead to weight gain. Since there are no office vending machines around, working from home offers an opportunity to stock up on whole foods and plenty of vegetables, fruits, and healthy dips for snacks. A multivitamin with a combination of vitamins, minerals, and choline, plus extra vitamin D, can provide additional support and insurance.
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Avoid Toxins Working from home provides a wonderful opportunity to steer clear of common toxins that are found in traditional offices, including chemicals in printers, copiers, and other office machines. But you do need to make sure that your home is well ventilated. During a pandemic, disinfectants are essential for sanitizing, of course,
but eco-friendly, nontoxic products for regular cleaning have the added advantage of keeping toxins out of your indoor air. And nontoxic hair and skincare products will reduce the toxins in your body. Although not everyone prefers to work from home, it’s an opportunity to steer clear of junk food and toxins and create a workspace that suits you.
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Make a resolution to make over your skincare regimen in 2021. Here are 7 ways—and 7 great products—to give you a natural glow. BY LISA TURNER
avobenzone, oxybenzone, ecamsule, and octocrylene. Make your makeup count with peptides, emollient ingredients, and natural sunscreens that boost collagen production, enhance cell regeneration, minimize the appearance of lines and wrinkles, and protect skin from the sun's damaging rays. FRESH START: Pacifica Alight Multi-
Mineral BB Cream
❷ SOFTEN AND SOOTHE. After 2020, we all need more soothing. Start with a face-softening cream or lotion to seal in moisture, restore hydration, and strengthen your skin’s natural barrier. Look for rich, nourishing ingredients such as emollient plant oils, antioxidant-rich phytonutrients, collagen-boosting CoQ10, and firming ingredients like DMAE. And don’t forget your eyes—they need their own special treatment. Look for super-soothing creams with peptides and caffeine to reduce puffiness, brighten dark circles, and minimize fine lines. FRESH START: Andalou Naturals Age Defy-
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If you're like most of us, you'll agree: 2020 was a year to forget. This new year calls for more than resolutions; it's time for a fresh start on every level—and that includes your skin care regimen. Kick toxins, animal-testing, and environmentally harmful packaging to the curb, and start over with more evolved options. Try these super-clean skincare choices:
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❶ MAKE MAKEUP COUNT. Skip the heavy, fake-looking foundation; 2021 calls for a lighter, more authentic approach. Try a lightweight beauty balm to even skin tone without a layered-on look, or a sheer tint to add a dewy, radiant glow. Or use a tinted facial sunscreen with mineral-based UVA/UVB protection that’s free from harmful chemical sunscreens like
Does it make any sense to cleanse with a product that’s loaded with chemicals? This year, clean up your act on every level, including your skin. Switch to squeaky-clean vegan cleansers that nix sulfates, petrochemicals, parabens, and other nasties. Start with a moisturizing daily wash made with antioxidants and healing botanicals to nourish and repair. Add an exfoliating cleanser with fruit enzymes two to four times a week to shed dead skin cells and leave you glowing. FRESH START: Mychelle Dermaceuticals Fruit Enzyme Scrub
Photo: adobestock.com
❸ USE A REALLY CLEAN CLEANSER.
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Photo: adobestock.com
❶ ❷
❸
TARGET AND TREAT. Moisturizing isn't always enough—and this new year really calls for an extra dose of treat. Concentrated serums and primers target special needs and add a layer of calming and care. Antioxidants and hydrating ingredients such as vitamin C, vitamin A, vitamin B3, hyaluronic acid, and green tea repair damage, soften fine lines, reduce sun spots and uneven pigmentation, and promote collagen growth. Add a plant-based primer with botanicals and peptides to hydrate skin and create a smooth, even canvas for makeup application.
help reduce puffiness, soften fine lines, support collagen production, enhance skin cell renewal, and improve absorption of moisturizers and facial treatments.
protect the environment. Make it count with truly eco-friendly packaging. At the top of the list: sustainable, plastic-free packaging that can be refilled, not tossed.
FRESH START: Derma e Vitamin C Concentrated Serum
FRESH START: Herbivore Jade De-Puffing Face Roller
Facial Toner
GO DEEPER. The skin you see is only part of the picture—and if there was ever a time to go below the surface, it’s now. Ancient practices used in traditional Chinese medicine and other healing systems use special tools that target acupressure points and enhance circulation to improve the health and appearance of skin. Facial rollers, gua sha tools, and eye wands made from natural stones (jade, white jade, rose quartz, amethyst, or black obsidian)
BALANCE AND REFINE. Wipe away any remaining traces of cleanser (and 2020), with a toner to improve skin texture and restore pH balance. Stay away from alcohol-based toners, which are harsh and drying, and disrupt the skin’s natural microbiome and balance. Instead, choose gentle toners made with aloe vera, healing botanicals, and essential oils to soothe, calm, and restore pH. Also on the agenda for 2021: a renewed commitment to
FRESH START: Heritage Store Rosewater
THINK BELOW THE NECK. Skin doesn’t end with your face, so extend your New Year’s resolutions to the rest of your body with natural, nontoxic washes and moisturizers. Toss out the grocery-store soap bars and cheap, chemical-laden lotions, and choose cleansers and moisturizers with natural botanicals and essential oils to soften, heal, and repair rough winter skin. FRESH START: Soul Spring Uplifting CBD Daily Body Lotion JANUARY 2021
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Healthy Weight-Loss Diets KETO OR PALEO? VEGAN OR MEDITERRANEAN? AND WHAT ABOUT FASTING? HERE’S A LOOK AT SOME OF TODAY’S TRENDIEST EATING PLANS TO HELP YOU PICK THE ONE THAT’S BEST FOR YOU. BY VERA TWEED
Weight loss continues to be the top reason for changing diets, but gone are the days when getting skinny was the overriding goal. Losing weight in a healthy, sustainable way is today’s holy grail. Successful diets favor or restrict different types of foods, but they have some common threads. Processed food is out. Fresh food is in. Carbs need some control. And wholesome, high-quality fuel is essential. Counting calories and measuring portions aren’t top concerns these days. Most modern eating plans focus on choosing foods that are nutritious and satiating and that enhance metabolic health, which helps control appetite and reduce cravings. Here’s a look at some of the best:
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Low-Carb Diets An analysis of American diets over an 18-year period by Harvard and Tufts universities in Boston found that an average of 42 percent of our calories come from low-quality carbs: refined grains, starchy vegetables (think fries), and foods and drinks with added sugars. Low in nutrients but high in calories, these foods contribute to diabetes, heart disease, and some cancers, as well as weight gain. So instead of limiting calories by cutting back on fats, reducing carbs can produce weight loss that’s more realistic to maintain. When people lose weight on low-fat, high-carb eating plans, they usually experience a significant drop in metabolic rate—often referred to as a “slowed metabolism.” As they shed more pounds, their bodies burn fewer calories until it becomes unrealistic to keep calories low enough to prevent weight regain. Studies that have tested the effects of different diets on metabolism show that low-carb diets avoid this slowedmetabolism dilemma. Compared to a low-fat, high-carb weight-loss diet, one that is low in carbs can increase the number of calories burned by about 90 to more than 400 calories daily, depending on the level of carb restriction.
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There isn’t one single definitive low-carb diet, but cutting down on carbs—especially refined, starchy, and sugary foods and drinks that are low in nutrients—is a common feature of many healthy and effective diets. You can start by making simple substitutions such as nonstarchy vegetables for grains (including corn), mashed or riced cauliflower for potatoes, and unsweetened or stevia-sweetened drinks for those with added sugar.
Keto Diet The lowest-carb diet of all, the keto diet replaces most carbs with fat and alters the way the body produces energy. Instead of carbs being used to produce blood sugar—the body’s usual fuel—the lack of dietary carbs forces the body to use fat for fuel. The body doesn’t burn fat directly. Rather, it converts it to ketones, chemicals that can then be used for energy. Once this mechanism is turned on, it’s easier for body fat to be used as fuel. Rapid initial weight loss—as much as 10 pounds in 2 weeks—is partially water loss, as the keto diet has a diuretic effect. Fat loss follows, while preserving metabolic rate and muscle. Switching to fat burning can also reduce blood
pressure and risk for diabetes and can help to reverse the disease. Because keto diets reduce cravings and appetite, people following them tend to eat fewer calories. However, weight loss isn’t guaranteed because it is possible to overeat on a keto diet. In fact, when keto diets are used to treat epilepsy and other neurological diseases—conditions where weight loss may not be a desirable goal—the diet is usually designed to preserve body weight. In addition to the potential for overeating, another drawback of the keto diet is that it can be difficult to follow because it contains as little as one-tenth the usual amount of carbs. The daily carb content of the average American diet ranges from 200–350 grams, or about 55 percent of total calories, whereas a keto diet contains 5–10 percent carbs, typically about 20–50 grams daily.
Mediterranean Diet
Decades of studies of the Mediterranean diet show that it has a therapeutic effect on the heart, overall health, and longevity. And it also has weight-loss chops. Canadian researchers compared the results of different diets on a total of 998 people over a period of a year or more. They found that a Mediterranean diet was more effective did you know ... than a low-fat diet Although there are many in terms of weight choices when it comes to loss, and just losing weight, the best diet is as effective as a the one you can follow low-carb approach. and adapt to your life. But the benefits may go beyond just losing weight. An 18-month study in Israel compared a low-carb Mediterranean diet with a low-fat diet in 80 people with abdominal fat. Both diets contained comparable calories and produced similar weight loss but differed in another way. Body scans showed that the Mediterranean diet produced twice as much loss of fat around the heart— the most harmful fat that raises risk for heart disease—and a loss of nearly 3 inches around the waist. The low-fat
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Combining Weight-Loss Strategies Limiting carbs, or at least starchy and sugary carbs, works well in any type of diet, and different diets may work better at different times. One study found that people lost 10 percent of their starting weight and kept it off by following a keto diet for 20 days, then switching to a Mediterranean diet for 4 months, then switching back to keto for 20 days, and then back to a Mediterranean diet for successful long-term maintenance.
pausal women. During a period of 14 weeks, women on the vegan diet lost more weight than those on the traditional diet.
Paleo Diet diet produced a loss of only 1 inch around the waist. The Mediterranean diet contains lots of fresh vegetables, some fish and poultry, very little red meat, extra virgin olive oil, herbs and spices, and some fruit, nuts, seeds, legumes, eggs, dairy, and grains. A low-carb Mediterranean diet would contain only small amounts of legumes, grains, and starchy vegetables.
Vegan Diet A vegan diet consisting of fresh vegetables, grains, legumes, nuts, seeds, and healthy fats from plants can improve overall health and lead to weight loss. Wholesome vegan diets are generally high in nutrients, and—because of their fiber content—satiating. Studies have shown that a healthy vegan diet enhances the balance of gut bacteria, reduces chronic inflammation, and improves markers in type 2 diabetics. For weight loss, a vegan diet with 30 percent protein from plant foods was as satisfying as a meat-based diet. A study at the George Washington University School of Medicine in Washington, D.C., compared a traditional heart-healthy diet with a low-fat vegan diet among 64 overweight postmeno-
Although not as widely studied as some other diets, the paleo diet has been shown to improve markers of heart health and risk for diabetes, as well as helping with weight loss. Studies have shown that compared to a more traditional reduced-calorie diet that includes all food groups, a paleo diet can produce more weight loss and can be more satiating. However, it can be difficult to follow. Based on the premise that our bodies are designed to eat like our huntergatherer ancestors, the paleo diet excludes all grains, added sugars, refined oils, dairy products, legumes, and white potatoes. It does include all other vegetables, fruits, lean meats, fish and seafood, eggs, nuts, seeds, small amounts of honey, and unrefined fats such as olive oil and coconut oil. Starchy root vegetables should be eaten only in small quantities.
Pegan Diet Created by Mark Hyman, MD, an integrative physician and pioneer of healing diets, the “pegan” diet is a combination of paleo and vegan. It aims to combine the benefits of both those popular eating plans. About 75 percent of the food in a pegan diet comes from vegetables and
some low-sugar fruits such as berries. The other 25 percent allows protein from pasture-raised animals and healthy fats in nuts, seeds, and omega-3s from low- mercury fish such as wild salmon and sardines. Avocado, extra virgin olive, and coconut oils, are also included. Grains, beans, dairy, and added sugars are discouraged, but may be eaten occasionally. Food additives and refined oils are excluded. Overall, the pegan diet isn’t as restrictive as paleo or vegan diets and is easier to follow.
Intermittent Fasting In this type of eating regimen, there is no restriction on types of food, only timing. Although this approach may not work for everyone, there is evidence that it can be an effective weight-loss approach with greater improvement in blood sugar than diets that restrict food every day. Fasting one or two days each week is one way of doing this. Another is eating all your day’s food within an 8-hour window, such as between 10 am and 6 pm, leaving a 16-hour break between meals. The 5:2 diet is another option: on two nonconsecutive days each week, eat only 500 calories if you’re a woman, or 600 calories if you’re a man, and then eat normally the other five days of the week. In addition to weight loss, this approach can reduce risk for diabetes. JANUARY 2021
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2 Mind, 0 Body, 2 Spirit 1 Boost your
and
in
THERE ARE 31 DAYS IN JANUARY, WHICH MEANS 31 OPPORTUNITIES TO ADOPT HEALTHY NEW HABITS THAT ARE SURE TO START YOUR NEW YEAR OFF ON THE RIGHT FOOT. BY JILL SCHILDHOUSE
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As we close the door on 2020 (okay, slam the door) and look ahead to 2021, we’re faced with all the encouraging possibilities a new year can offer: a fresh perspective, a second chance, and the opportunity to turn over a new leaf. But it doesn’t need to be that intense. “There’s so much pressure leading up to January 1st, when in reality, it’s just another day,” says Nina Zorfass, a health coach at the Institute for Integrative Nutrition. “Instead of creating grand resolutions that require your utmost attention and dedication, start small … very small. And start today. But most importantly, be kind to yourself when you mess up, because you’ll definitely mess up— you’re human! Each day is an opportunity to start fresh.” We asked myriad doctors, personal trainers, nutritionists, coaches and naturopaths to share some of their surefire tips for achieving optimal health—physically, mentally, and spiritually—in the new year. Here’s what they had to say:
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SPEND YOUR ENERGY WISELY.
“One of the silver linings of this pandemic has been the ability to step back from the normal hustle and bustle of our lives to figure out what we really want in our careers, relationships, home, etc.,” says Zorfass. “Many people realized that they were spending so much of their energy on things they didn’t really care about, which caused unnecessary stress and anxiety.” Take note of how you spend your time and how that matches up with your goals. Are you prioritizing things or people that don’t bring you joy or don’t bring you closer to your goals?
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READ LABELS TO AVOID HIDDEN SUGARS. Seriously, sugar hides in
the darndest places. “Become a label reader and search for those hidden sugars that are driving up weight, chronic inflammation, and diseases such as diabetes, heart disease, and fatty liver,” says Renee Wellenstein, DO, double-board-certified OB/GYN and functional medicine. If an ingredient ends in “-ose”—for example, sucrose, fructose, or dextrose—it’s a sugar. And if it has the word “sugar” in it, like beet sugar or coconut sugar, it’s an obvious sugar. Also beware of the disguised sugars, such as corn syrup, malt syrup, and rice syrup
3
MANAGE STRESS WITH L-THEANINE. Before reaching for a
prescription to help manage stress or anxiety, consider a natural supplement instead. “L-theanine is an amino acid from green tea that helps calm and relax you without making you feel sedated,” says Wellenstein. “It can be used daily to prevent feelings of stress or anxiety, or at a moment’s notice when something unexpected or stressful pops up. It also helps with focus.”
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Caffeine is fine when used in moderation— but who stops at one or two cups these days? “The benefits of cutting caffeine are that you also might enjoy better sleep, less anxiety and jitteriness, fewer daytime crashes, and better sustained energy throughout the day,” says Wellenstein. She recommends switching to maca, a B complex supplement, chaga, or chicory root.
5
FEEL OUT YOUR FOODS. Pay attention to how you feel after you eat certain foods. “Don’t just let discomfort become normal,” says Ashley Joi, a certified personal trainer at Performix House. “Log the foods that cause you to feel tired or bloated, or upset your stomach.” The end result? A list you can give your doctor to test for allergies, or a list of foods to avoid.
6
HAVE A DANCE PARTY. Not in
the mood to work out? Joi says to turn on your favorite tunes—the ones you can never resist moving to— and have a dance party instead! “Your heart rate will rise, you’re burning calories, and all the positive vibes and memories can come flooding in to elevate your mood.”
7
DIG IN THE DIRT. The saying,
“God made dirt and dirt don’t hurt,” is more true than you realize. “The soil is full of beneficial microbes and, with regular exposure, you can support the health of your gut microbiome,” says Sheri Vettel, RD, MPH, LDN, a registered dietitian at the Institute for Integrative Nutrition. “Consider getting involved in a garden, whether it’s your own or a shared space in your community.”
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“In fact, one study found that oregano contains four times more antioxidants than blueberries. Fresh herbs are also nutrient-rich, with many being good sources of vitamins A and K.”
CAFFEINATE WISELY.
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GET IN TOUCH WITH YOUR CIRCADIAN RHYTHM. Honoring
8
FIND YOUR CENTER. Each day, carve out time from your busy schedule to reassess where you’re going and what you want out of your life. “Meditation, qiqong, Tai Chi, yoga, and breath work all have their own twist on getting us into our body and out of our heads,” says internist Jessica Peatross, MD. “Reconnecting to the body and spirit puts us into parasympathetic nervous system—the ‘rest and digest system.’ Most Americans are imbalanced in ‘flight or fight,’ or the sympathetic part of the nervous system. Pausing for just 20–30 minutes per day, even starting your morning routine in this fashion, can really change your perspective for an entire day. Appreciation and gratitude are often surprising side effects.”
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WALK BAREFOOT. Walking barefoot, or “earthing,” has been linked to anti-inflammatory and disease-fighting benefits. “It also stimulates a calming acupuncture point—or Kidney 1—on the sole of the foot,” explains Vettel. “The next time you’re in grass or on a path, try kicking off your shoes and enjoying the feeling of the earth beneath your feet.”
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ADD FRESH HERBS. Did you
know that herbs are nutrition all-stars? “Many herbs— including basil, dill, cilantro, and oregano—offer significant antioxidant and antimicrobial benefits,” says Vettel.
your body’s natural rhythms can go a long way for health. “For instance, consider going to bed earlier (with the setting sun) and rising for the day when the sun comes up,” says Vettel. “Get sunshine on your skin daily to support melatonin production and sleep, and try eating your largest meal of the day when the sun is the strongest, around noon.”
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CHEW MORE THOROUGHLY.
How well are you chewing your food, really? “When my patients share that they’re having digestive woes, the first question I ask is about how well they’re chewing their food,” says Vettel. “Chewing food well supports optimal digestion by creating lots of saliva.” Saliva helps to dissolve food and contains digestive enzymes such as amylase (to break down starch) and lipase (which breaks down fat in the stomach).
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BUILD YOUR TRIBE. A like-minded community is beneficial to starting and maintaining your health journey. “Community benefits those who are succeeding and those who are having difficulty because it brings everyone together and allows everyone to share their strengths, offer help, give encouragement, and hold each other accountable,” says Logan Delgado, fitness expert and cofounder of KetoCoach. Look for groups on social media or in your local community.
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MEASURE SUCCESS BY CONSISTENCY. Think success is
marked only by reaching the final goal? Think again! “It’s not about getting the leanest, or strongest—or whatever your health goal or issue may be—in as little time as possible,” says Danny Vega, MS, a coach for KetoCoach. “It’s doing just a little bit every day, consistently, that matters most.”
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INCLUDE VEGGIES FOR BREAKFAST. One easy way
to add more plants into your day is to start in the morning. “Top leafy greens with an egg and avocado for a delicious, unexpected breakfast salad,” says registered dietitian Maya Feller, MS, RD, DN. “You can also add beans to bring soluble fiber and keep you fuller longer.”
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CREATE A SELF-CARE SPACE.
Spending more time at home probably means your living space is more crowded and full of commotion than ever before. “Create a self-care zone,” suggests Jamie Gold, CKD, CAPS, MCCWC, a Mayo Clinic Certified Wellness Coach and author of Wellness By Design: A Room-by-Room Guide to Optimizing Your Home for Health, Fitness, and Happiness. “That might be adding spa-inspired touches to your bathroom or creating a meditation corner in your bedroom. Covered patios and balconies with nature connections—like plants, trees, and water features—are also ideal, climate allowing. Add a favorite seat, cozy throw, lavender candle, or art piece, and spend 5–10 minutes a day there consciously decompressing.”
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STICK TO A SCHEDULE.
EAT FIBER BY THE FORKFUL. “Fiber is beneficial for
your gut and cardiovascular health, along with blood sugar regulation and satiety,” says Feller. “Incorporate foods that are rich in prebiotic fibers like chickpeas, garlic, plantains, Jerusalem artichokes, and onions. A healthy microbiome is the foundation for optimal wellness.”
“Despite the chaos in the world, our brains like order,” says Pedram Shojai, OMD, a doctor of Oriental medicine, master herbalist, and acupuncturist. “Set a wakeup time and keep a schedule. Work out at the same time. Keep your meals consistent and go to bed at the same time. This
creates order and dissipates anxiety. It’ll help you stay in rhythm even when the world around you is spinning.”
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JUST BREATHE. We need to breathe to live, but so many people rarely think about how they are breathing. “Taking deep breaths, regularly through your nose, can elicit many health benefits, including decreased stress, decreased blood pressure, decreased anxiety, and a steadied heartbeat,” says certified nutritionist and reiki master Serena Poon, CN, CHC, CHN. Don’t know where to start? Try a 4-4-4 breath. Inhale for 4 counts, hold your breath for 4 counts, and exhale for 4 counts. Repeat up to 20 minutes.
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PRACTICE AN ATTITUDE OF GRATITUDE. “Every day,
write down just one thing that you are thankful for,” says Steven R. Gundry, MD, a cardiothoracic surgeon and author of the New York Times bestseller The Plant Paradox. “Even if you’re dealing with the loss of a job, kids stuck at home driving you crazy, inability to travel, fear of the unknown, or even loss of a family member or friend, there’s always, always something to be thankful for.”
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REORGANIZE YOUR KITCHEN. If your main
goal is to lose weight in 2021, rethink not just your food but the room where you prepare it. “The number one complaint I’ve heard from clients over the years for why they have a hard time making healthful meals at home is that their kitchens are cramped, dark, disorganized, and unpleasant,” says Gold. “Your kitchen is your home’s ‘fueling station’ and should be optimized and reorganized for that purpose.” This doesn’t have to mean an expensive remodel, either—there are many items you can add to your existing kitchen cabinets and countertop appliances that will support healthy cooking. JANUARY 2021
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TAKE A HYDROTHERAPY SHOWER. Feel groggy
or down in the dumps? Boost your mood with a hydrotherapy shower. “After your regular shower, turn the water to cold for 20–30 seconds, followed by one minute of warm water,” says licensed naturopath Alissia Zenhausern, NMD. “Repeat four or five times, always ending on cold for a quick way to not only improve your energy, but boost blood circulation and lymphatic fluid.”
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DETOX YOUR LIVER NATURALLY. Help your liver
detox naturally by increasing your intake of cruciferous vegetables. “Cruciferous vegetables, such as kale and Brussels sprouts, can improve the liver’s natural detoxification enzymes, help protect it from damage, and improve blood levels of liver enzymes,” says Zenhausern.
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STICK TO YOUR PLAN.
“Just like you have a schedule for work, your kid’s baseball practice, or your biweekly pedicure, make a schedule for exercise and diet,” says Jillian Glenn, blogger for the vegan and gluten-free site Peanut Butter and Jilly. “Plan out what you’re going to eat and when you’re going to work out. And just like you show up to the office every day, show up to that healthy meal you planned and that workout you scheduled. Life happens, and sometimes we have to cancel—but canceling a healthy meal or workout should be as rare as having to call in sick to work.”
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EAT FERMENTED FOODS DAILY. Fresh, fermented
foods are rich in probiotics that can help nourish and heal the mucosa in the digestive tract and can contribute to the health-promoting bacteria in the gut, says Kimberly
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Griffith, MS-HNFM, a scientific study researcher at Thyrve. “Yogurt is rich in friendly bacteria that improve immune function by optimizing the gut microbiome. Probiotic foods such as kombucha, sauerkraut, kimchi, miso soup, and yogurt assist in suppressing the growth of pathogenic bacteria that drive up internal inflammation, while also providing a hospitable environment for beneficial bacteria to contribute to overall wellness.”
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WALK OR RUN 1 MILE EACH DAY. No time to squeeze
in your workout or just not feeling energetic enough for a fitness class? “Make a concerted effort to include movement into your lifestyle, even if it’s just a mile,” says certified personal trainer Alicia McKenzie. “One mile is not too time-consuming and can easily be done as a family activity without seeming cumbersome.”
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SIP HOT WATER. You may
be accustomed to keeping a water bottle at your side, but what about a hot thermos? “The simple act of sipping hot water regularly helps you detox, keeps you hydrated, helps the mouth and entryway stay well-lubricated, and helps flush out the stomach with its natural defense system, stomach acid,” says Su-Jung Lee, LAc, MS, a board-certified acupuncturist and herbalist, and practitioner at the Yinova Center in New York.
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GET MORE SLEEP. Think
skipping a few ZZZs here and there won’t make a difference? “Sleep provides the brain and body an opportunity to heal, process, and support the mental and physical work you do all day long,” says Joy Puleo, MA, PMA-CPT, education program manager for Balanced Body. “You shortchange your sleep and, in the long run, you will shortchange
your health.” The National Sleep Foundation recommends 7–9 hours a night for most adults.
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TRY INTERMITTENT FASTING. Intermittent
fasting is an eating pattern that includes fasting for 16 hours, skipping breakfast, and eating lunch and dinner within an eight-hour window each day. “This can increase resistance to stress, help stabilize blood sugar levels, suppress inflammation, and boost specific beneficial gut bacteria,” says Griffith. “Influential bacteria— such as Akkermansia muciniphila, which is associated with metabolic health—has been shown to increase by using safe intermittent fasting.”
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BOOK A RETREAT. If you are looking to meet more like-minded individuals or need to clear your mind and reset, try a retreat that fits your lifestyle— choose from silent, women’s, LGBTQ, weight loss, etc. “This is a way to connect with people on a deeper level and ones who can become lifelong friends with similar interests,” says Dominic Kennedy, a certified personal trainer, nutritionist, and weight-loss specialist. “It’s another great way to stay on track and hit your goals while being around people who inspire you.”
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HIRE A LIFE COACH.
Considering a life change? Ready to tackle your goals once and for all? A life coach may be just the sounding board and motivator you need. “Years ago, I decided I wanted to leave my corporate pharmaceutical career and move from Philadelphia to Los Angeles,” says Kennedy. “I cannot stress how much my life coach helped me to stay on track, move, start a new business, and do all that came after. Only good things can come from working with a coach.”
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ASK THE NUTRITIONIST
*
answers to your food questions
Beyond Organic: Buy Regenerative!
Improving soil health is an overlooked key for nutrient-dense food and a healthier planet. We can support farming that has this focus through the products we purchase. BY MELISSA DIANE SMITH
Most people don’t understand how critical healthy soil is for supporting a web of health and environmental matters they care about—everything from producing nutritious food and conserving water when growing crops to stabilizing Earth’s climate. As Kiss the Ground (now on Netflix) explains, in many areas of the world where crops historically have been grown, a process called “desertification” is occurring: Land has turned, or is turning, into desert or bare ground. Chemical fertilizers, herbicides, pesticides, and other farming practices have killed off living organisms in the soil. The result is that living, fertile soil becomes dirt. Because it is depleted in nutrients and important microorganisms, dirt doesn’t efficiently absorb and hold water. It floods easily, leads to toxic runoff, can’t withstand weather extremes, and produces
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poor-quality food—or no food at all. The film presents feed-the-soil solutions, farms and regions that have adopted principles of regenerative agriculture, which is sometimes called “carbon farming.” It is a set of practices—including avoiding tilling, planting cover crops, applying compost, and managing grazing— that builds organic matter in the soil. This leads to the soil storing more water and drawing more carbon out of the
atmosphere. Formerly barren land then transforms into fertile land filled with a diversity of vegetation. Animals grazing and leaving their droppings is an especially critical step in adding organic matter to the soil to help it become alive with important microorganisms. That’s the system of improving the land that nature designed. This is in direct opposition to the unnatural system of animals raised in industrial feedlots, which destroys healthy soil and damages animals’ health and the environment.
Photo: adobestock.com
Q
I was blown away when I saw the documentary Kiss the Ground, and learned how important regenerating the soil is to so many things, including growing nutrient-dense food that keeps us healthy, efficiently absorbing both carbon dioxide and water, and positively impacting weather extremes. What are the best ways I can take action as a consumer to support regenerative farming?
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Organic vs. Regenerative Once you understand the importance of healthy soil and the ways it helps improve human, animal, and environmental health, you naturally may want to buy food produced using regenerative practices. But if you’re like most consumers, you may not know how to identify products produced using techniques that improve soil health. It’s common to believe that choosing products with the USDA organic label is the best way to support regenerative farming. But that’s not always true. Going organic is an excellent way to avoid synthetic pesticides, fertilizers, and genetically modified organisms (GMOs), but the organic seal doesn’t directly tell you about whether the food was grown in healthy, regenerated soil. Soil quality is not among the criteria needed to receive organic certification.
Regenerative-Oriented Companies and Products to Know Regenerative Organic Certified Brands—Some companies offer products that have met Regenerative Organic Certified (ROC) certification standards. Before being eligible for ROC, farms must first hold USDA organic certification. ROC then adds further criteria to ensure soil health, pasture-based animal welfare, and social fairness for farmworkers. Regenerative organic farming is widely considered the highest standard for agriculture around the world. The first brands and farms to display the Regenerative Organic Certified label include:
* * * * * * *
Other businesses that have received certification with products forthcoming include Tablas Creek Vineyards, Herb Pharm, and Guayaki Yerba Mate. Be on the lookout for many more products bearing the Regenerative Organic Certified label to be available in the near future. Though not certified, some companies make products that are marketed as produced through regenerative farming or aquaculture methods, including: Akua creates foods made from kelp, a crop that requires no fresh water, no fertilizer, no feed, and no arid land to grow. Kelp also filters carbon from the water. The company sources the kelp it uses from regenerative ocean farms along the Northeast coast of the United States. Force of Nature produces 100 percent grass-fed and grass-finished meat that is regeneratively sourced, conservation-focused, carbon-sequestering, and soil-building. Serenity Kids sells certified organic baby food in shelf-stable squeeze pouches. Its ingredients—meats, fruits, and vegetables—are sourced from small family farms that use regenerative techniques to improve soil microbial health, reduce water runoff, and sequester carbon.
7 Ways to Take Action That Supports Regeneration By making conscious, informed purchasing decisions, you can eat well, build soil, and regenerate the planet. In addition to buying organic as much as possible, add to that strategy in the following ways:
❶ Buy seasonal, local foods that have been grown in healthy soil. At farmers markets, ask local food producers if they practice techniques to regenerate the soil, such as no tilling, using cover crops, rotating crops, and adding compost. You can also search for regenerativefocused food producers in your area at RegenerationInternational.org.
Photo: adobestock.com
❷ Choose meat that helps regenerate the land. Avoid commercial meat from animals that have been raised in unhealthy confined feedlots, and seek out 100 percent grass-fed, grass-finished meat labeled in a way to mean more than just that the animal was fed grass at one point in its life. The Eat4Climate Purchasing Guide by the nonprofit organization Kiss the Ground suggests looking for these certifications:
Apricot Lane Farms Avocado Oil Dr. Bronner’s Regenerative Organic Coconut Oil Nature’s Path Oats Grain Place Foods Popcorn and Cornmeal Patagonia Provisions Regenerative Organic Chile Mango Lotus Foods Brown and White Basmati Rice Sol Simple Organic Bananas
* * * *
American Grassfed Association (AGA Certified) Animal Welfare Approved Pasture Raised Global Animal Partnership Certified (Steps 4 and 5)
❸ Choose dairy products that help regenerate the land. Again, look for products from grass-fed and grass-finished animals that are raised by ranchers who use managed grazing, regularly moving their animals onto different fields.
Add more perennial crop foods to your diet. Perennials are plants that live longer than two years. Some perennial trees and bushes even live for hundreds of years. Perennials establish deep roots in the soil, protecting the land and drawing down carbon year after year. Examples of perennials include walnuts, coconuts, bananas, peaches, oranges, apples, asparagus, cacao, coffee, and tea. In contrast, annual crops live for only one growing season and must be replanted every year. The farming of annuals can be destructive to soil if it JANUARY 2021
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isn’t done through regenerative practices. Annual plants to eat less of include corn, beans, wheat, rice, lettuce, carrots, and potatoes. Use avocado, olive, or coconut oil. These oils are made from perennial crops, as opposed to oils grown from annual crops such as corn, soy, canola, peanut, and sunflower oils, which should be avoided. Choose organic avocado, olive, and coconut oils from companies that maintain strong environmental commitments. Be on the lookout for new products marketed as “sustainably produced” or produced through regenerative practices. (See sidebar for examples.) We’re at the beginning of a movement
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that is widely expected to grow dramatically in the future.
products are sold. Learn more about this certification at Regenorganic.org.
Choose Regenerative Organic Certified (ROC) products. (See sidebar for examples.) ROC is a revolutionary new certification for food, fiber, and personal care ingredients. ROC farms and products meet the highest standards for soil health, pasture-based animal welfare, and farmworker fairness. ROC encompasses organic farming, and then raises the bar, prioritizing improving soil health and building soil carbon. A pilot ROC program was launched by the Rodale Institute, Dr. Bronner’s, and Patagonia in 2018 and 2019. That has been completed, and consumers can now find the first group of Regenerative Organic Certified products wherever organic
Finally, plant more trees and try growing food in your own garden. Kiss the Ground’s message is: Let’s collectively take action to support healthy soil, which will revitalize the regenerative power of Earth itself.
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RESOURCES FOR MORE INFO * Kiss the Ground movie— Kissthegroundmovie.com * Kiss the Ground nonprofit organization—Kisstheground.com * Regeneration International— Regenerationinternational.org * Regenerative Organic Certification—Regenorganic.org
Photo: adobestock.com
ASK THE NUTRITIONIST
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HEALTHY DISH
*
recipe makeovers full of modern flavor
Higher-Protein Pasta
Come down from holiday overindulgence with this satisfying dish that won’t send your blood sugar soaring. BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC
When a food is high in carbs— as pasta is—overcooking can cause a much more dramatic impact on your blood sugar. This tender pasta cooks up in seconds—all it really needs is a hot bath—and the carb load is offset by the protein and healthy fat in the fresh chèvre, significantly reducing the impact of this delicious dish on your blood sugar. Bonus nutrition points for the antioxidant lycopene in the tomatoes, and the iron, calcium, magnesium, potassium, and fiber in the spinach!
Photo: Pornchai Mittongtare; Food Styling: Claire Stancer
A lot of people don’t know this, but the way a food is cooked has a lot to do with the impact it has on your blood sugar (also known as the glycemic index or glycemic load). Well-done, wet-noodle type pasta not only tastes like cardboard, it also affects your blood sugar in a far more negative way than pasta al dente, which is actually the proper way to make pasta anyway. Why? Because overcooking destroys fiber and turns a perfectly good food into mush that doesn’t have to be broken down by the body.
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make it! Italian Pasta with Veggies Serves 6 10 oz. small pasta shells 1 Tbs. olive oil 2 cloves garlic, minced 1 small yellow squash, quartered lengthwise and thinly sliced 4 lightly packed cups baby spinach or baby arugula, or a mix of both 1 14-oz. can quartered artichoke hearts in water, drained and chopped, optional ¹⁄³ cup tender sundried tomatoes, finely chopped Sea salt and freshly ground pepper, to taste 4 oz. fresh chèvre 1 bunch fresh basil, slivered Juice of 1 small lemon 1. Cook pasta according to package directions until al dente. While pasta is cooking, heat oil and garlic over medium heat in large sauté pan for 1 minute. 2. Add summer squash, and cover pan. Cook about 5 minutes, stirring occasionally, until squash is fork tender. Fold in spinach, artichoke hearts, if using, and sundried tomatoes. Season lightly with salt and pepper, cover, and cook 1–3 minutes, until spinach is wilted and everything is hot and moist. 3. In large bowl, combine pasta and vegetables. Crumble chèvre into mixture, add basil and lemon juice, and gently fold everything in until well-combined. Taste and adjust seasonings, if necessary. Serve warm or chilled.
Notes from the
Clean Food Coach:
Photo: adobestock.com
Photo: Pornchai Mittongtare; Food Styling: Claire Stancer
Per serving: 310 cal; 14g prot; 7g total fat (3g sat fat); 48g carb; 10mg chol; 520mg sod; 4g fiber; 4g sugar
Choose a high-protein or wholegrain pasta for the best nutrient punch. We like Banza shells for this recipe. For a simpler, richer dish, substitute a few tablespoons of organic pesto for the fresh spinach and basil.
FEATURED INGREDIENT
Lemons Lemons are usually thought of as a garnish—lovely for decoration or to spritz up a glass of water, but not taken seriously as a nutrient-dense food. But that perception is starting to change. Most of us know that lemons, like other citrus fruits, are a great source of vitamin C, a powerful antioxidant and anti-inflammatory agent. For that reason alone, lemons would There are two basic types of lembe a healthy fruit. But lemons also ons—acidic and sweet. While the have been found to have two other acidic types, Eureka and Lisbons, compounds—a group of chemicals are the most widely available, the sweet types are becoming called limonoids, and specifically a increasingly more available, compound called limonene—both though they’re used primarily as of which have documented anticanornamental fruit. There’s also a cer properties. Limonene is found seasonal lemon known as a Meyer in the peel and has been shown lemon that lots of people love. It’s moderately acidic, but it doesn’t in studies to be chemopreventive have nearly the sour “kick” of against mammary, liver, lung, and regular lemons. In fact it’s sweet. UV-induced skin cancer, and chemoMeyer lemons are believed to be a therapeutic against mammary and cross between regular lemons and pancreatic tumors. A study from the mandarin oranges. They generally show up in stores between University of Arizona concluded that December and May. when citrus peel is consumed with hot black tea, the risk of skin cancer is reduced by 30 percent. (Amazing how these traditional combinations—tea and lemon, for example—keep being validated by science, isn’t it?) And it doesn’t take much limonene to get the value. According to researchers, consuming 1 tablespoon a week of the grated peel is all you really need to make a significant difference. Full disclosure: I’m an avid juicer. I use both lemons and limes (depending on the recipe) in all my juices, and I wouldn’t think of using them without including the peel! It adds texture and richness of flavor as well as a cornucopia of plant chemicals. Lemons have also been used in folk remedies for as long as anyone can remember. Back when I was a musician in New York, I remember all the singers drinking hot water and lemon for their throats. My good friend Ann Louise Gittleman, PhD, has long used hot water and lemon as a staple in her dietary programs, largely for its positive effects on the liver, bile, and digestion. And according to naturopathic physician Andrew Rubman, ND, drinking just half a lemon of juice daily raises the level of citrate in the body, which may help in fighting kidney stones. (Note: Other citrus juices do not have this effect. In fact, grapefruit juice has the opposite effect and should be avoided if you’re prone to kidney stones.)
Mix it Up
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COOK WITH SUPPLEMENTS
*
easy ways to boost your nutrition
Savory Superfood Bowl
Açai bowls don’t have to be sweet. In fact, you can upgrade any recipe with this nutrient-dense, dark-blue berry.
¼ cup olive oil 2 Tbs. honey Serves 6 6 large garlic cloves, pressed through a garlic press or very finely minced This colorful dinner bowl takes a savory spin 2 Tbs. finely minced rosemary leaves on our favorite superfruit, with a balsamic 2 medium sweet potatoes, glaze that highlights its cut into ½-inch cubes earthy-fruity flavor. Cutting 2 large parsnips, cut into the roots into smallish ½-inch cubes cubes makes them cook 2 medium golden beets, cut faster and more evenly, and into ½-inch cubes ensures an even glaze. Vary the 1 medium turnip, cut into roots as you’d like—turnips, ½-inch cubes carrots, and rutabaga are excel1 small red onion, chopped lent additions—or add tempeh Sambazon Pure 1 cup packed finely chopped during the last 10 minutes of Unsweetened Frozen baby spinach leaves Açaí Packets cooking for extra protein. 4 cups cooked quinoa ¼ cup pine nuts (or chopped cashews or ¼ cup thawed frozen açai purée pumpkin seeds) ¼ cup balsamic vinegar
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1. Preheat oven to 400°F. Lightly coat two large, rimmed baking sheets with olive oil. 2. In large mixing bowl, combine açai purée, balsamic vinegar, olive oil, honey, garlic, and rosemary. Whisk to combine well. Add sweet potatoes, parsnips, beets, turnip, and onion to bowl, and stir or toss to coat evenly. 3. Spread vegetables in single layer on baking sheets. Roast 10 minutes. Stir vegetables and rotate pans for even cooking. Continue roasting 15–20 minutes more, until vegetables are just tender. Remove baking sheets from oven and stir in spinach. 4. To serve, divide quinoa among six bowls. Mound vegetables on top, and sprinkle with pine nuts. Per serving: 390 cal; 9g prot; 16g total fat (2g sat fat); 55g carb; 0mg chol; 80mg sod; 8g fiber; 15g sugar
Photo: Pornchai Mittongtare; Styling: Claire Stancer
Açai-Balsamic Glazed Roasted Root and Quinoa Bowl
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