Better Nutrition January 2022 by Better Nutrition Magazine

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

OUR FINAL PRINT ISSUE

JANUARY 2022 * betternutrition.com

HAPPY NEW YEAR! Make a Fresh Start & Boost Your Health with an Anti-Inflammatory Diet

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INTRODUCING

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DAVID PERLMUTTER, M.D., F.A.C.N A leading expert on the human microbiome, America’s brain health expert and #1 New York Times best-selling author, David Perlmutter, M.D., is a board-certified neurologist and a fellow of the American College of Nutrition. Additionally, Dr. Perlmutter is a founding member and fellow of the American Board of Integrative and Holistic Medicine. He truly provides exceptional insight and a unique perspective on the role of nutrition in health, particularly as it applies to the human microbiome. The Dr. Formulated line includes the essentials to support a healthy microbiome and help achieve optimal health and overall wellbeing.

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CONTENTS

January 2022 / Vol. 84 / No. 1

6 NEWSBITES Caffeine: Friend or Foe? Breaking down the pros and cons of this natural energy booster.

10 PASSION BEHIND THE PRODUCT Laura’s Gourmet Granola If you’re tired of granola that’s more candy than health food, this back-to-basics brand is just what you need.

12 IN THE SPOTLIGHT 6 Essential Supplements for Pregnant Women Integrative health expert Tieraona Low Dog, MD, offers her prescription for pregnant and nursing moms.

14 ASK THE NATUROPATHIC DOCTOR Taming the Flames Natural ways to fight chronic inflammation.

Cozy up a cold morning with our yummy Winter Antioxidant Porridge.

features 22 The Three Stages of Infection

Your body has different needs when it comes to the three stages of infection—before, during, and after. Here’s how to prevent, treat, and recover from colds, flu, and other illnesses with immune-supportive foods and supplements.

Wellness Resorts 26 7ofBest 2022

Looking to get away from it all in healthy style? These seven destinations will change your idea of what vacations are all about.

32 Strike a Healing Chord

What you need to know about sound therapy, plus three simple DIY techniques you can practice in the comfort of your own home.

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18 NATURAL REMEDY Brain Regain How one champion skeet shooter reclaimed his health after a seizure.

20 NATURAL BEAUTY Collagen-Infused Beauty They may not be the literal fountain of youth, but these nourishing skincare products come close.

38 HEALTHY DISH Go Nutty This Year An energizing green tea-berry latte made with DIY walnut “mylk.”

40 EATING4HEALTH Deconstructing the Flexitarian Diet How being a part-time vegan can improve your health.

44 ASK THE NUTRITIONIST The Overlooked Keys to a Healthy Gallbladder The natural way to keep this organ in shape and prevent gallstones.

48 COOK WITH SUPPLEMENTS Make it Better with Beet Powder The popular energy-boosting supplement shines in an easy-tomake Paleo brownie recipe.

Click On This! RESOURCES & REFERENCES

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

Healthy New Year!

Everything you need to start 2022 off right, including: New Year’s Guide to Making Lasting Changes * 7 Healthy WeightLoss Diets * How to Be Realistic with Your Resolutions * 11 Step Detox Plan Check out betternutrition.com for these articles and more.

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.

Receive timely articles, recipes, eBooks, and exclusive giveaways in your inbox weekly with our newsletter Healthy Buzz.

Photo: (Cover) Getty Images; (This page) Pornchai Mittongtare, Prop Styling: Robin Turk; Food Styling: Claire Stancer

departments

• JANUARY 2022 11/19/21 5:40 PM

HEALTH T NUTRITIO

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EDITOR’S * LETTER

Dear Readers, It’s with mixed emotions that I write this Editor’s Letter. On the one hand, it’s a new year, brimming with fresh possibilities and adventures. But on the other hand, I’m sad to announce that this is the last print issue of Better Nutrition. It’s been an extraordinary run! This little magazine, which originated in 1938, has outlived many larger publications. One of the secrets to Better Nutrition’s longevity has been its lasting mission—to educate and inspire people to live their best lives with the help of natural foods and products. It’s been a privilege and a truly rewarding ride to work on Better Nutrition for 15 years. This job has been a perfect fit for me, as I’ve always loved natural products, especially vitamins, herbs, and other supplements. I started shopping at health food stores in my teens, and I have been a faithful patron ever since. I’m the person who lingers in the store, exploring every nook and cranny. I think many of you can relate. I’ve learned so very much along the way, as I hope you have too. Better Nutrition has always been ahead of its time, thanks to sharp, dedicated writers who live and breathe nutrition and natural health. I’m beyond grateful to the numerous authors, health food store owners, and readers who have shared their expertise, passion, successes, and creativity with us. So it’s with a heavy heart that I say goodbye, dear readers. From the entire Better Nutrition staff, we wish you health and happiness in everything you do. Thank you for coming along for the ride!

nbrechka@outsideinc.com

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

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

Nicole Brechka Rachel Joyosa Jerry Shaver Elizabeth Fisher James Naples

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

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

Heather Arnold Barb VanSickle Cossette Roberts Joy Kelley

Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 818-521-2397 Integrated Media Sales Anne Hassett Director, West Coast anne@hassettmedia.net 415-404-2860 Integrated Media Sales Mason Wells Director, East Coast & Midwest mwells@outsideinc.com 917-656-2899 Senior Brand Marketing Manager Kristen Zohn kzohn@outsideinc.com Client Success Manager Caroline Lustgarten clustgarten@outsideinc.com Marketing Designer Judith Nesnadny jnesnadny@outsideinc.com Accounting & Billing Tonya Hodges 800-380-9842

Our Writers

Meet the passionate people behind this issue of Better Nutrition!

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

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

Sherrie Strausfogel writes about spas, wellness, and travel. She is the author of Hawaii’s Spa Experience.

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

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

Emily A. Kane, ND, LAc, has a private practice in Juneau, Alaska. She is the author of Managing Menopause Naturally and other books. dremilykane.com Jill Schildhouse is an award-winning writer and editor specializing in travel, health and wellness, fitness and nutrition, beauty, and consumer products. jillschildhouse.com

Melissa Diane Smith, Dipl. Nutr., is a holistic nutritionist and author of Going Against GMOs. melissadianesmith.com

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

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Chief Executive Officer Robin Thurston Chief Operating & Commerce Officer Danielle Quatrochi Chief Financial Officer Ajay Gopal Chief Product Officer Christopher Glode Chief People Officer Jade Curtis Chief Revenue Officer Scott Parmelee Chief Legal Officer Christina Halliday Vice President, Sales & Strategic Partnerships Sharon Houghton Vice President & GM of Healthy Living Group Andrea Kupfer Vice President of Content Strategy Zander Baron Vice President of Marketing PJ Rabice facebook.com/ BetterNutritionMagazine pinterest.com/ betternutritionmagazine

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BETTER NUTRITION, ISSN #0405-668X. Vol. 84, No. 1. Published monthly by Outside Interactive Inc. 1600 Pearl Street, Suite 300, Boulder, CO 80302; ©2022 Outside Interactive Inc. All rights reserved. Mechanical requirements and circulation listed in Standard Rate and Data Service. The opinions expressed by the columnists and contributors to BETTER NUTRITION are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Articles appearing in BETTER NUTRITION may not be reproduced in whole or in part without the express permission of the publisher. BETTER NUTRITION does not endorse any form of medical treatment. The information presented here is not meant to diagnose or treat any medical condition. We urge you to see a physician or other medical professional before undertaking any form of medical treatment.

• JANUARY 2022

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NEWS*BITES Caffeine: Friend or Foe? BY VERA TWEED

caffeine before exercise burned more fat but less carbohydrate. All told, the caffeine did not change the total number of calories burned.

How Much Is Too Much? Although tolerance of caffeine varies, the FDA cites 400 mg per day—about 4 or 5 8-ounce cups of coffee—as an amount that doesn’t usually produce dangerous side effects. The agency cautions, however, that just 1 teaspoon of a concentrated caffeine powder or a half-cup of a concentrated liquid caffeine can contain the equivalent of 20–28 cups of coffee— dangerously high amounts that have toxic effects, including seizures or death.

Can You Get a Healthy Caffeine Fix?

Other Sources of Caffeine Caffeine is added to cola-type sodas, energy shots and waters, and energy gels and candies, which don’t contain the beneficial polyphenols naturally found in coffee and tea—but do contain sugars or other additives that are definitely not beneficial. Caffeine is used to enhance exercise performance. It can also increase the amount of fat the body burns, with or without exercise, but this may not result in more calories being used. A recent study found that people who took

Some experts recommend abstaining from caffeine altogether, and this works best for some people. But there is evidence of benefits from the combination of caffeine and antioxidant polyphenols in coffee, tea, and cocoa. If you don’t experience adverse effects from caffeine, it becomes a personal choice. When caffeine is added to a food or drink, it must be listed as an ingredient on the label. There’s no requirement for labels to state how much caffeine is present per serving, but many supplement companies voluntarily list the quantity.

What about Decaf?

Decaffeination removes most, but not all caffeine. Decaf coffee, for example, contains between 2 and 15 mg per 8-ounce cup. Caffeine can be removed with or without harmful chemicals, which may leave toxic residues. The non-profit Clean Label Project has tested many popular brands of decaf coffee and provides information on which ones contain toxins at checkyourdecaf.org.

Photo: Getty Images

You probably know if caffeine gives you jitters, interferes with your sleep, or creates other unpleasant side effects. And then, you likely avoid it (or you should). But if you don’t experience any downsides and love your coffee and tea, could caffeine secretly be harming your health? The answer depends on the source of your caffeine and the quantity you consume. Coffee, tea, and cocoa contain anti-inflammatory plant nutrients known as polyphenols in addition to caffeine. Studies have shown that these polyphenols help to keep blood pressure and cholesterol at healthy levels, reduce depression, improve heart health, reduce risk for stroke, help to prevent belly fat, and improve insulin sensitivity, which helps prevent type 2 diabetes. Research also shows that coffee and tea are our top dietary sources of antioxidant polyphenols, so if they aren’t also loaded with sugar or syrup, they can be healthy beverages.

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NEWS*BITES

PEANUTS

FOR BETTER MEMORY, LESS STRESS

Crunch on this: A 6-month study of college students found that eating a handful of roasted peanuts, or 2 tablespoons of peanut butter per day, improved memory and reduced reactions to stress, including anxiety and depression. The nuts in the study were roasted with the skins. Peanuts contain beneficial antioxidants, such as resveratrol, as well as healthy fats. Lab tests showed that blood levels of these nutrients increased as a result of eating peanuts or peanut butter.

IS IRON DEFICIENCY

PUTTING YOUR HEART AT RISK? Iron deficiency increases risk for heart disease and death, according to a study of more than 12,000 Europeans with a median age of 59. And this type of deficiency is quite common. Iron exists in stored and active forms in the human body. Most important for heart health, the study found, was an adequate level of the active form, referred to as “functional iron.” You can ask your doctor for a functional-iron test during a regular check-up. Iron is essential for healthy red blood cells to properly transport oxygen from the lungs to other tissues. Women under the age of 50 need 18 mg daily. Men, and women over the age of 50, need 8 mg daily. Top food sources include iron-fortified cereal, oysters, white beans, dark chocolate, and beef liver.

CoQ10, an antioxidant necessary for healthy heart function, helps seriously injured patients to recover from trauma, according to a study of 40 people who were on ventilators. Half received 400 mg of sublingual CoQ10 while the other half received a placebo for 7 days. The patients taking CoQ10 were able to breathe without a ventilator sooner and recovered more quickly. CoQ10 is an essential nutrient for mitochondria, energygenerating components in every cell. Earlier research showed that CoQ10 levels typically drop in patients who are hospitalized for a critical illness. CoQ10 supplements can help to reduce cellular damage in such situations.

Photo: Getty Images

CoQ10 Helps Trauma Patients

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PASSION BEHIND THE PRODUCT

companies fostering personal & global well-being

Laura’s Gourmet Granola If you’re tired of granola that’s more candy than health food, chef and entrepreneur Laura Briscoe’s offerings are just what you’ve been looking for.

health food. Along with widespread popularity came the addition of sugary fruits, fatty nuts, and multiple sweet ingredients that rendered granola more a candy treat than a healthy breakfast option.

Reinventing Granola Which brings us to Laura Briscoe, who left the tech industry to follow her passion for cooking, and became a successful private chef. One day, as she recounts, “I found myself experimenting with a

granola recipe that could deliver the taste I’d loved during college but without all the fat, dairy, and sugar.” Several months and many versions later, she felt she had finally found the perfect recipe. How did she know? “As a culinary instructor, I always told my students they would know something was seasoned well when they immediately wanted to take another bite.” While she’d only intended to make the treat for family and friends, the response was so positive that she

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

Shopping for granola? Prepare to be utterly overwhelmed by a bewildering profusion of cartons, sacks, and containers encompassing an extensive panoply of flavors and ingredients. And let’s not even get started on the dizzying stacked rows of granola bars on the shelves. “Creating a product that It was not always thus, of course. Once makes people feel good— upon a time, there that’s what chefs was only “granula,” do,” says Laura the first-ever cold Briscoe, founder of Laura’s Gourbreakfast product. met Granola. “We Invented by health create recipes, a reformer James dish, or a meal Caleb Jackson in that plays a role 1853, it promised in a wonderful moment.” much more than simply good nutrition. According to Mr. Jackson, it was a “pure” food that would help make you calm, give you better Christian values, and even reduce carnal desire—a lot to ask of a breakfast cereal, however healthy it might be. The idea was stolen by another health reformer, John Harvey Kellogg (yes, that Kellogg), and under the slightly altered name “granola” was soon off and running. By the time the hippie ’60s rolled around, granola had become a darling of the counterculture, inspiring the slightly derisive moniker “granola-head.” And that’s when an unfortunate transformation began in this traditional

Photo: “Fresh by Suzie” Suzie Barber

BY NEIL ZEVNIK

make it! Winter Antioxidant Porridge Serves 6 1 Tbs. Vital Farms organic unsalted butter 1 large apple, peeled, cored, and grated (about 1 cup) 1 cup canned organic pumpkin ½ tsp. cinnamon ½ tsp. ginger 2 cups Laura’s Gourmet Granola, BlueBerry Bliss Crunch ¾ cup dried cranberries 2¼ cups oat milk 3 Tbs. Bare Honey Solar Grown Honey 3 Tbs. heavy cream (optional) 1. Melt butter in large saucepan over medium heat. Add grated apple, stir, and cook 2 minutes. Stir in pumpkin, cinnamon, and ginger, and cook 1 minute more. Add granola, cranberries, and oat milk. Bring to slight simmer, reduce heat, and cook 7 minutes, stirring often.

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

Photo: “Fresh by Suzie” Suzie Barber

2. Remove from heat. Divide among six bowls, and drizzle each portion with honey and cream, if using. Per serving: 310 cal; 4g prot; 8g total fat (4g sat fat); 58g carb; 5mg chol; 95mg sod; 6g fiber; 34g sugar

decided to explore retail possibilities. Beginning with a local specialty grocer, and “with nothing more than strong intention and moral support from friends and family,” Briscoe used her culinary background and personal determination to create Laura’s Gourmet Granola. “From allergens to dietary preferences, ingredient-phobes

to snobs, we have worked to create options that appeal without sacrificing flavor, texture, or the authentic nature of our original intent,” she says. And in memory of Laura’s dad, the company contributes a portion of its proceeds to Alzheimer’s research, education, and care. It’s all part of the personal passion that led Briscoe here.

“Creating a product that makes people feel good inside and out—that’s what chefs do,” she says. “We create recipes, a dish, or a meal that plays a role in a wonderful moment and subsequent happy memory. Knowing I have accomplished that motivates me every day. I don’t know where this journey will ultimately take me, but I am strapped in for the ride.” JANUARY 2022

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IN THE SPOTLIGHT

stay-healthy secrets from leading experts

6 Essential Supplements for Pregnant Women

Natural and integrative medicine expert Tieraona Low Dog, MD, shares her recommendations for healthy moms and babies. BY BETTER NUTRITION EDITORS

Ever since she was a young plays a key role in a girl, Tieraona Low Dog, baby’s healthy growth MD, has been interested and development. in the natural world and natural medicine. She Choline and DHA has studied and practiced Choline is crucial massage therapy, martial during pregnancy and arts, midwifery, and herbal while breastfeeding. Women medicine. She is one of the need 450 mg per day during To learn more about leading experts in integrapregnancy and 550 mg per Dr. Tieraona Low Dog, tive medicine, particularly day when breastfeeding. visit drlowdog.com. in the area of women’s health. But many fail to achieve This passion and expertise in female this level, getting only an estimated health drove her to formulate unique 225–280 mg per day. supplement blends for the food-based Choline is necessary for improving brand MegaFood, including Baby & Me visual-spatial and auditory memory, as 2 prenatal and postnatal multivitamins. well as providing other neurocognitive Here, she shares her top six must-have benefits. It works synergistically with nutrients for pregnant and nursing DHA in promoting brain and eye health. women—or any woman who wants to It’s a good idea to add this combo have a baby. as a complementary product during pregnancy and breastfeeding.

Folic Acid vs. Folate

Folic acid is synthetic and has no biological activity until it is reduced in the body to its active 5-MTHF form. Some women (and men) have a mutation in the MTHFR gene that reduces a person’s ability to convert synthetic folic acid to its active form. That’s why it’s crucial to choose the active form of folate, which is listed as L-5-MTHF on labels. This active form of folate has no tolerable upper intake level, meaning you can safely take it, even in higher doses, without risk of an overdose or serious side effects. Folate is essential for pregnant women because it helps prevent birth defects such as spina bifida. It also

Iron

A woman needs more iron during pregnancy than while she is breastfeeding. Use a gentle, food-derived iron, such as MegaFood’s Blood Builder. A study conducted at the University of Maryland found that Blood Builder was effective for correcting iron deficiency in eight weeks without any adverse GI effects, including constipation and nausea—not something anyone wants during pregnancy You can combine Blood Builder with MegaFood’s Baby & Me 2 prenatal multi. To avoid excess iron, switch to just a postnatal multivitamin after the baby is born.

Probiotics

The probiotic L. Rhamnosus HN001 (6 billion CFU) has been shown to significantly reduce eczema, wheeze, and atopic sensitization in children when taken by both the mother during pregnancy and the child until 2 years old. According to the study, breastfeeding mothers should continue to supplement with the probiotic for at least 6 months postpartum.

Ginger and Vitamin B6

The American College of Obstetrics and Gynecology recommends 250 mg of ginger four times daily as a first-line therapy for morning sickness. If this isn’t sufficient for symptom control, then 10–25 mg of vitamin B6 can be taken three to four times daily.

Moringa

This plant is a nutritional powerhouse. It’s a complete plant protein with nine essential amino acids that’s also rich in vitamin C, beta carotene, and other nutrients. It’s widely used by lactation consultants for breastfeeding support.

MegaFood’s Baby & Me 2 line includes pre- and postnatal multis and Morning Sickness Relief Ginger Chews (watch out, these are addictive!).

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ASK THE NATUROPATHIC DOCTOR

answers to your health questions

Taming the Flames

How to beat back chronic inflammation and protect yourself from related disease. BY EMILY KANE, ND, LAC

:I’ve heard that all disease and pain is linked to inflammation at some level. Is that true? How can I prevent inflammation? First off, there are two types of inflammation: acute and chronic. The acute type is a natural immune response to infection or injury. Think of it as the body’s way to repair damage. Acute inflammation occurs when you bang your elbow hard, cut your finger, or catch a bug. In these settings, inflammation is essential—without it, injuries could fester, and even simple infections like the common cold could become deadly. The “workhorses” of the immune system are your white blood cells, which are basically cunning little sacks of enzymes that break open at the site of injury, dump their enzymes, and “digest” the debris of tissue damage or the mess created by the bad bugs. Because extra blood (which carries the white blood cells) is directed to the damaged area, that part of your body will temporarily become swollen, warm, red, and tender. These are the hallmarks of inflammation.

Chronic Inflammation If your immune system works well and isn’t dealing with battles on multiple fronts, and your underlying health is good, typically you make short work of the injury or infection. But when your immune system is overwhelmed, or your underlying health is compromised because of years or decades of

poor dietary and lifestyle choices, then the inflammation can become chronic. If the swelling, heat, red appearance, and tenderness persist for months or years, that means you didn’t resolve the initial insult. You will need to assess where your immune system got overwhelmed, then take steps to restore your health. Chronic inflammation can occur because of inability to heal from injury or infection, or as a response to unwanted substances in the body, such as toxins from cigarette smoke or an excess of fat cells (especially fat in the belly area). Inside arteries, inflammation helps kick off atherosclerosis—the buildup of plaque. Your body perceives this plaque as abnormal and foreign, so it attempts to wall off the plaque from the flowing blood. But if that wall breaks down, the plaque may rupture. The contents then mingle with blood, forming a clot. These clots are responsible for the majority of heart attacks and most strokes. Inflammation can be measured with a simple blood test called C-reactive protein (CRP), which is a marker for

inflammation, including arterial inflammation. Nearly 25 years ago, Harvard researchers found that men with higher CRP levels—greater than 2 milligrams per liter (mg/L)—had three times the risk of heart attack and twice the risk of stroke as men with little or no chronic inflammation. Another older, less expensive (but still useful) test is the “Sed Rate” or ESR, which measures how long it takes the sticky, non-liquid content of the blood to settle out after being drawn out of a vein. For men ESR should be below 20; for women below 40. Neither of these tests indicates the location of inflammation—that requires a discussion with your healthcare provider, a good physical exam, and possibly some radiologic imaging or additional bloodwork. In general, animal foods promote inflammation because that tissue is quite similar to our own flesh, thereby potentially “confusing” the immune system. This is not to say that all meat is bad. Humans are omnivores. However, factory farmed and processed meats are not healthy foods and will definitely lead to chronic inflammation. Same

Photo: Getty Images

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BACKTOSCHOOL

IMMUNE SUPPORT LIKE A JOB FOR

THIS LOOKS

Sambucus

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ASK THE NATUROPATHIC DOCTOR

To combat inflammation (and accrue other health benefits), supplement with 1,000–5,000 mg of vitamin C daily. I prefer a non-corn source. If your stool gets loose, cut the dose back a bit until you find your optimum intake. If you’re really in need of support ,you may choose several infusions of intravenous vitamin C, because a much higher dose than oral can be well tolerated. I prefer glutathione in the liposomal form because the molecule is fairly unstable and the shelf life is much improved when it’s complexed with a healthy fat (typically lecithin). Liquid glutathione is notably helpful for many lung issues, including asthma, bronchitis, emphysema, or for an acute respiratory illness.

Key Anti-Inflammatory Nutrients

The Anti-Inflammatory Diet

If you want to improve your swelling, excess heat, redness, or pain, the first step is to commit to an anti-inflammatory diet. There are two main focuses of anti-inflammatory eating: antioxidants and anti-inflammatory fats. Antioxidants include a wide range of nutrients, mostly plant pigments, such as chlorophyll and beta-carotene, plus vitamin C (which humans do not produce and must supplement) and our “master antioxidant” glutathione, which is made internally from three amino acids (the most important being N-acetyl cysteine). Antioxidants are so-called because they literally block “oxidative” damage that happens at a molecular level both internal and external to the cell. In general, antioxidants are large, complex molecules that have the capacity to donate electrons to an unstable (damaged) molecule, thus stopping the domino effect of electrongrabbing destruction.

To build your anti-inflammatory diet, first purge your pantry of boxed goods featuring processed grains, which are typically bound together with poor-quality (rancid) vegetable oils. I’m talking about packaged cookies, crackers, bagels, most bread, pizza, pies, wraps, croissants— you don’t need any of this! It’s certainly not worth dying early for. Next, commit to eating colorful veggies (3–7 servings) and fruits (1–3 servings) every day. This means shopping for fresh produce twice a week or so. A serving is about 1/2 cup if cooked and 1 cup if raw. The single most healing category of foods on the planet is dark, leafy greens. They have fiber. They have tons

of chlorophyll and other healing pigments. They have minerals galore. They have vitamins. Learn to cook with a wide variety of these gorgeous, vibrant plants, including kale, Swiss chard, broccoli, romaine lettuces, spinach, collard greens, watercress, and arugula. I like to stack kale leaves after slicing out the tough central stem, then roll them into a big “cigar” and cut across roll to create long ringlets of the greens which will steam to tenderness quickly, or can be “massaged” with a little oil and sea salt to form the basis of a substantial salad. Also be sure to eat lots of high betacarotene foods, which typically have orange or yellow pigmentation. Think carrots, yams, oranges, red peppers, egg yolks, garlic, and onions. Other anti-inflammatory superfoods are berries, nuts, and seeds. What’s really great about nuts and seeds, despite being high-calorie, is that their fat content is specifically anti-inflammatory, unlike animal fats. Since your anti-inflammatory mitigators need to reach the target tissue via the bloodstream, this means you also want to be well hydrated This not only improves “flow,” but also minimizes sticky platelets, which are a feature of many illnesses. Cancer patients, for example, are hyper-coagulable, meaning they tend to have sticky blood and form clots. Minimize your clot formation by drinking plenty of clear water daily, and keep your blood circulating via daily exercise, and by consistently choosing anti-inflammatory foods and oils.

Photo: Getty Images

with dairy products. Milk as a drink is for babies only. Once people start eating (age 1 or so) they should stop drinking milk. Seriously. Cultured (partially pre-digested) milk such as cheese, yogurt, kefir, and butter are enjoyable but aren’t necessarily “health foods” depending on the source and quality. Sugar-laden cow’s milk yogurt is not good for you. Know where your animal-based foods come from—otherwise avoid them. If you’re lucky enough to be able to buy sustainably caught wild fish, that’s fantastic. Some folks still hunt, and game is typically healthy meat, though areas of the U.S. have deer (venison) with a type of mad-cow disease, so make sure to get the scoop before shooting.

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Brain Regain

How one senior used a leptin-focused diet (high-fat, no carbs) to recover from a cognitive injury, reconnect with his family, and reclaim his health. BY BETTER NUTRITION EDITORS Champion skeet shooter Mike Amy, 73, of Beaumont, Texas, had a partial seizure on Aug. 3rd, 2019. The onceenthusiastic grandfather didn’t feel himself that day. His typically accurate shooting was off, and his wife, Debbie, had started to feel nervous about his driving. “He was starting to drive and park inaccurately, so I made the suggestion that I take the driving over,” she says. Mike had also seemed to lose interest in family since that partial

seizure. “It was sad for the grandkids because Mike was always Facetiming or playing cards with them and solving everyone’s problems,” says Debbie, “But then on this visit a couple of weeks after the incident, Mike just didn’t want to socialize. One of the kids said, ‘Is he mad at me?’” After a few days Debbie asked him: “Do you feel bad?” and he told her he “just didn’t feel up to” connecting. He also felt that the seizure was affecting his shooting, she recalls. After more than a month of this odd behavior, Debbie took Mike to see a neurologist, who confirmed that he had suffered some cognitive injury from a partial seizure. After exhausting conventional treatments, the neurologist mentioned Kat James’ leptin-focused program.

The Transformation, in Debbie’s Words “Regaining leptin sensitivity was an interesting concept because of the neuroprotection research Kat showed us—though we were a bit skeptical about how this could help Mike. And I didn’t expect much for myself either. We thought it was a keto plan, but even though it was high-fat and low-carb, it differed in a lot of ways. Protein was much more limited, along with many hidden sugars and starches, even in trace amounts found in supplements. Specific, especially overcooked vegetables and certain nuts were all carefully restricted, with higher fat ratios and customized supplements, based on metabolic thresholds at which our blood sugar would spike, which we sought to avoid. “We did everything to the letter, and after the initial few days of expected digestive adjustment in our bodies, we both noticed a loss of fluid, deeper sleep, an abrupt end to food cravings. Soon, Mike started being more like himself and shooting his old high scores again. He started to be like he was before the

Mike’s Brain and Blood Pressure Supplement Support:

“Dad is better than before,” son Wade (right) told his mom after witnessing Mike Army’s (left) remarkable return to good health after following James’ regimen.

In addition to supporting heart, bone, and immune health, this formula contains brain-supportive omega-3s and Bvitamins. B6 has shown some benefit with certain types of seizures.

KYOLIC BLOOD PRESSURE FORMULA 109 contains renowned

anti-clotting agent, nattokinase, along with Aged Garlic Extract (AGE)—one of the most researched blood pressure support nutrients— and relaxing L-theanine.

Photo: Debbie Amy

KYOLIC OMEG-AGE FROM WAKUNAGA:

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never seen Mike do a construction project. He didn’t stop until the garage was finished and painted. Something that had never happened. When Wade saw this, he said he was ‘blown away’ by what he called his ‘new and improved’ dad.”

The Rest of Mike’s Transformation As for Mike, he’s also been amazed at the changes he’s experienced. “I’m grateful to be as I was before the seizure, and really, even better, with no more big belly, normal blood pressure, no more thumb and wrist pain, and easier movement,” he says. Debbie adds, “Even before the seizure, Mike moped around before his coffee and got tired easily with the kids. Now, even with my own, much better energy I can hardly keep up with him! We both have far better energy

without coffee, than we used to have with it! Mike’s weight went from 185 to 150 pounds, stabilizing just as we were thinking he shouldn’t lose any more. I am down a dress size. My diverticulitis is gone. We both don’t wake each other up snoring anymore and sleep so much better. It’s amazing what a nutritional overhaul can do!” Request Mike’s live radio interview on The Kat James Show, or inquire about Kat James’ from-home, or on-site, Total Transformation® Programs at info@InformedBeauty.com.

WHERE TO LEARN MORE Learn more about the master hormone leptin by searching Kat James’ article, “Transforming Our View of Fat” at betternutrition.com

Photo: Debbie Amy

seizure. The grandkids were excited at their next visit, which was almost back to normal as far as Mike’s involvement with them. But there was a new, odd behavior that started a few weeks later. I noticed him getting up early on most days, and puttering around in the garage. When our son, Wade, brought the grandkids over again, he had a major project to show off that pretty much stunned all of us. “Mike had always been very disorganized, and our garage had always been a mess. But suddenly, Mike was in there, working on rebuilding the garage, which had flooded after a hurricane. We could never have imagined him taking down the old cabinets and installing new ones, as well as dry wall. When I realized what he was doing, I remember calling our son, Wade, and saying: ‘You’ll never believe what your dad is doing!’ I’d literally

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NATURAL BEAUTY

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Collagen-Infused Beauty

Ponce de Leon’s search for the Fountain of Youth might have gone a lot smoother if he’d known about this important protein. BY SHERRIE STRAUSFOGEL

Collagen is the most important structural protein in your skin, the “glue” that holds your skin together. In fact, the word collagen comes from the Greek word “kola,” which means “glue.” Collagen is the most abundant protein throughout the body, and it’s critical to the structure of bones, tendons, and muscles, as well as skin. It’s also found in the cornea of the eyes, blood vessels, gut lining, teeth, and nails. Unfortunately, our bodies’ natural collagen production starts to decline at about age 25, and decreases even more in women after menopause. Collagen also decreases with smoking, sugar consumption, and exposure to ultraviolet rays. This decrease leads to fine lines, wrinkles, and loss of skin elasticity. Which is precisely why you want to incorporate collagen peptides into your skincare regimen. Peptides, also called polypeptides, are amino acids that make up proteins needed by the skin. They’re also included in many skin care products because the collagen molecule itself is too large to be absorbed by the skin, so applying it topically cannot improve the skin’s collagen production. Collagen peptides, however, can penetrate the outer layer of the skin, where they signal the cells to produce more collagen and help repair damaged skin. Using a serum or moisturizer that contains collagen peptides can lead to fewer wrinkles, youngerlooking skin, and reduced dryness, while collagen itself is known for having great moisturizing benefits when applied topically. It forms a protective seal Pinch the skin on the back of your hand over the skin to for a few seconds. Does that skin remain improve hydratented until it slowly melts back flat? Or tion, which makes does it snap back right away? This little test it a valuable gives you a sense of your skin’s elasticity. ingredient and a The faster the snap back—in the medical step closer to the field they call it “turgor”—the more likely fountain of youth. you are to have good skin elasticity.

Photo: Getty Images

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elasticity while defending it against blue-light damage with Andalou Naturals Multi-Correcting Cream. Vegan collagen polypeptide, hyaluronic acid, and fruit stem cells help repair skin elasticity and keep skin moisturized. Ectoin, a natural amino acid derivative, prevents UVA-induced premature photoaging caused by constant exposure to cell phones, computers, and TVs.

❹ Plump deep wrinkles and laughter crinkles with Derma E Advanced Peptides & Flora-Collagen Eye Cream. Patented peptides Matrixyl synthe’6 and Argireline help support collagen to improve skin firmness and soften fine wrinkles. Antioxidants Pycnogenol, green tea, and vitamin E pamper and protect delicate skin. ❺ Boost your collagen from the inside out with Garden of Life Grass Fed Super Beauty in Blueberry Açai flavor. In addition to collagen, this easy-to-mix powder contains clinically studied Holimel French Melon extract, astaxanthin, and vitamin C—ingredients proven to boost your skin’s elasticity and resistance to UVA- and UVB-related skin aging.

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THE THREE STAGES OF

INFECTION What you need before, during and after an illness, and why you need different fixes for each stage. BY LISA TURNER

* * * *

SELENIUM—Brazil nuts, beef, eggs, turkey, cottage cheese QUERCETIN—apples, onions, green tea, grapes, broccoli VITAMIN C—red peppers, strawberries, tomatoes, kiwi fruit BETA GLUCANS—shiitake mushrooms, oats, barley, nutritional yeast

BEFORE Reduce your chances of getting sick with proven preventive measures that boost resilience, reinforce immunity, and protect against pathogens. What to eat. Avoid sugar, processed foods, and fried foods—studies suggest they impact immune response, spur inflammation, and decrease resistance. Instead, focus on whole, unprocessed foods that are rich in nutrients that support immunity, dampen inflammation, inhibit viral replication, protect against respiratory illness, and reduce the risk of infection. Some of the best:

* *

What to do. Start by moving more. Research shows that regular exercise improves immune function, lowers inflammation, and enhances the body’s ability to ward off illness. Just don’t overdo it—excessive or prolonged exercise negatively impacts immunity. Shoot for 30 minutes of moderateintensity activity every day. Regular movement also stabilizes sleep, which is critical for immunity. Studies link sleep deprivation with greater susceptibility to viral infections. And chill out. Chronic stress increases inflammation, suppresses immune response, and makes you more susceptible to illness.

CAROTENOIDS —winter squash,

pumpkin, sweet potatoes, dark leafy greens OMEGA-3 FATS —salmon, sardines, tuna, herring

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What to take. Add an extra layer of prevention with science-backed supplements that have been shown to support a healthy immune response,

inhibit viral replication, and lessen the risk of infection. Seven of the best:

* * * * * * *

VITAMIN D CURCUMIN ANDROGRAPHIS N-ACETYLCYSTEINE (NAC) PELARGONIUM (UMCKALOABO) PROBIOTICS ASTRAGALUS

DURING Despite your best efforts, you find yourself sneezing, coughing, and aching all over. That’s when you need to support your body, soothe symptoms, and speed healing. What to eat. Hydration is critical, especially if you have a fever. Emphasize water-rich foods with healing compounds to stay super-hydrated. Warm liquids such as tea and soup also break up mucus and open nasal passageways. But avoid coffee and caffeinated beverages—they’re dehydrating and sap your strength. Instead, try these:

GINGER TEA is rich in antiviral compounds that reduce inflammation

Photo: Getty Images

Focusing on infection protection? Your body has different needs during all three stages of sickness—before, during, and after. Here’s how to prevent, treat, and recover from illness: what to eat, how to live, and science-backed supplements for each stage.

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Photo: Getty Images

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* *

FOR SORE THROAT, look for cough drops or cough syrup made with slippery elm, licorice, and fenugreek. FOR CONGESTION, an osha tincture or syrup can help break up mucus in the lungs and nasal passages. Or try teas, syrups, or tinctures made with eucalyptus, hyssop, angelica, elecampane, coltsfoot, mullein, or thyme. FOR A COUGH, raw, unfiltered honey is rich in antiviral and antibacterial compounds, and some research suggests that it’s better (and safer) than over-the-counter cough syrups. FOR A FEVER, don’t overdo it. A mild fever means that your immune system is working to fight infection. Stay hydrated and rest, and instead of acetaminophen, use natural remedies to gently ease fever. Try catnip, white willow bark, lemon balm, yarrow, and echinacea.

AFTER Don’t rush the healing process. Take it slow, ease back into daily life, nourish your body, and gently enhance your energy.

What to eat. After a serious bout of the flu, your body needs extra nourishment—especially if you’ve had a fever that sapped your appetite. Focus on clean protein to rebuild, plus lots of fruits and vegetables. Emphasize nutrient-dense soups and cooked vegetables, and smoothies made with yogurt for probiotic protection, and berries, chia, and hemp seeds for fiber and antioxidants. Avoid heavy, fried, spicy, or acidic foods, especially if you’ve had a stomach bug. What to do. After a serious infection, it can take days—even weeks—to completely recover, so don’t just jump back into your busy routine. Keep hydrating and prioritize sleep. Wait until your symptoms have resolved, then incorporate gentle physical movement, such as yoga, walks, and stretches, into your routine to help ramp your energy up. Work up slowly, and avoid the temptation to push your limits. And don’t forget illness (and isolation) impact mood. Practice deep breathing to regulate emotions and promote positive attitude, and re-engage with your social support system as soon as you’re completely symptom-free. What to take. Being sick saps energy, so restore your vitality naturally with adaptogens that enhance strength, mitigate stress, reignite your spark, and support your whole body. Some of the best are ashwagandha, rhodiola, ginseng, cordyceps, and maca. And make sure to replenish nutrients you may have missed, especially if illness sapped your appetite. Take a foodbased multivitamin with added antioxidants to keep your system strong and prevent a repeat infection.

Photo: Getty Images

What to do. Focus on rest: studies link adequate sleep with better immunity and faster recovery. If you struggle with slumber, try melatonin. Its antioxidant and anti-inflammatory properties promote healing and can protect against viral infections. And sleep with a humidifier—warm, moist air soothes scratchy throats, eases congestion, and breaks up mucus. For immediate relief, add a few drops of tea tree, peppermint, or eucalyptus oil to a pot of warm water, drape a towel over your head, and inhale deeply.

What to take. Look for safe, natural herbs that have been proven to soothe your symptoms:

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Photo: Pornchai Mittongtare; Prop Styling: Kim Wong; Food Styling: Claire Stancer

and support respiratory health. Add a sprinkle of cayenne pepper for extra decongestion. PEPPERMINT TEA contains menthol to calm coughs and break up mucus. Stir in a spoonful of honey, proven to ease coughing. CHICKEN SOUP contains ingredients (onions, garlic, carrots) that reduce inflammation, support immunity, and speed healing. Studies show that it improves the function of cilia— tiny hairlike projections in the nose that block pathogens—and soothes upper respiratory symptoms. For vegans, LENTIL or CHICKPEA SOUP is high in zinc to support immune response, inhibit viral replication, and reduce the length and severity of infection. Add shiitake mushrooms—rich in antiviral and antibacterial compounds that lower inflammation and enhance recovery—and extra garlic, which has been shown to lessen length and severity of colds and flu.

Immune-Boosting Butternut, Broccoli, & Turkey Sausage Bake Serves 6 1 small (1 lb.) butternut squash, peeled, seeded, and cut into ½-inch chunks 1 Tbs. extra virgin olive oil or melted coconut oil, plus more for greasing baking dish Sea salt and black pepper, to taste ½ lb. natural turkey sausage 1 cup chopped broccoli florets ½ cup chopped yellow onion 10 large eggs 2 Tbs. unsweetened almond milk or coconut milk

1. Preheat oven to 375°F. Toss butternut squash with oil on baking sheet, and season with salt and pepper. Roast 25–30 minutes until tender and brown in spots. 2. While squash is baking, cook sausage 3–5 minutes in large skillet over medium-high heat, crumbling with wooden spoon. Add broccoli and onion, and cook, stirring occasionally, about 5 minutes more, until sausage is cooked through and vegetables are just tender. Remove from heat. 3. Grease 8x8-inch baking dish with oil. Arrange roasted squash in bottom of baking dish. Spread sausage and vegetable mixture evenly over squash. 4. In large bowl, whisk together eggs, milk, and a generous pinch each of salt and pepper. Pour the egg mixture over sausage and vegetables. Bake 35–40 minutes until puffed and cooked through. Serve hot.

Photo: Pornchai Mittongtare; Prop Styling: Kim Wong; Food Styling: Claire Stancer

Photo: Getty Images

Per serving: 240 cal; 19g prot; 13g total fat (3.5g sat fat); 11g carb; 340mg chol; 350mg sod; 2g fiber; 3g sugar

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BEST WELLNESS RESORTS OF 2022 26

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From the East Coast to the West, we’ve rounded up our favorite health-focused hotel properties—and no matter your wellness goals, hobbies, or vacation style, at least one of these picks is bound to resonate with your soul. BY JILL SCHILDHOUSE

Pre-pandemic, many vacations started with all-you-can-eat buffets and ended with unlimited drinks and late-night partying—but that trend is changing. “Wellness Tourism” has been gaining popularity for years, with many workers now using vacation time to prioritize their mental, physical, and spiritual health. Whether you’re looking to experiment with healthy new habits, get a jumpstart on your weight-loss journey, reconnect through a couple’s retreat, schedule some self-care with your girlfriends, or seek solitude on a solo adventure, there’s a wellness resort waiting to deliver on these experiences. Read on to discover our seven favorite U.S. wellness-focused resorts that are sure to reframe your idea of vacations forever.

At Headlands Coastal Lodge & Spa in Pacific City, Ore., guests are encouraged to explore the coast on one of the resorts’ complimentary fat tire bicycles.

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HEADLANDS COASTAL LODGE & SPA, PACIFIC CITY, ORE. There’s no place quite like the Oregon Coast, especially during the summer. Immerse yourself in all its glory at Pacific City’s Headlands Coastal Lodge & Spa, where you’ll have a front-row seat to miles of Pacific coastline (every room has a view of the ocean and the Instagrammable Haystack Rock) and countless outdoor activities. Climbing the towering Cape Kiwanda Great Dune, located right next to the property, is a great way to get your heart pumping just as the sun begins to rise. Explore the coast on a complimentary fat tire bicycle; join the Adventure Team for a clamming, crabbing, or foraging expedition; and get up-close-and-personal with sea creatures in the tide pools—you can borrow pretty much any gear you need, including binoculars, trekking poles, bikes, beach chairs, and firewood for beach bonfires. When you’re ready to relax, head to Tidepools Spa for a massage or facial, a private yoga class, or a soak in the saltwater hot tub. The Meridian Restaurant and Bar offers seasonal menus featuring a catch of the day, and culinary classes such as oyster shucking and mixology. www.headlandslodge.com

that instantly helps guests connect to Mother Nature. Choose from over 15 daily classes included with your stay— from journaling and chakra balancing meditation to gratitude circles and gong baths—plus additional-fee offerings such as aerial yoga, equine therapy, arts and crafts, kayaking, mountain biking, standup paddle boarding, and mixology. There’s no need to pack your schedule, though, so be sure to leave plenty of down time for taking a meditative walk around the labyrinth, booking a Sonoran Sea Facial at The Spa, exploring the healing powers of water in the aqua therapy circuit, lounging at one of two pools, and participating in guided desert hikes. The Seed Café + Market will fuel your mornings and afternoons with delicious and thoughtfully presented plant-forward meals featuring anti-inflammatory and gut-friendly ingredients, while dinners at Terras celebrate farm-to-table produce, sustainable seafood, and grass-fed meat dishes (and, yes, yummy cocktails too). www.civanacarefree.com

Best for spa treatments and golf outings: Best for girlfriend getaways: CIVANA WELLNESS RESORT & SPA, CAREFREE, ARIZ. What better place could there be to rediscover your inner peace than in a town called Carefree? This is where you’ll find Civana Wellness Resort & Spa, which is set among 20 Saguaro- and succulent-studded acres of desert landscape

DESTINATION KOHLER, KOHLER, WIS. Does water soothe your soul? Do you rate resorts based on the spa experience? Are you a golf enthusiast? If you answered yes to any of these questions, then Destination Kohler is calling your name. Yes, this is the very same Kohler that’s known for its plumbing products (think: faucets, toilets, bathtubs, and sinks), which is why water is a celebrated resource in all of its offerings. Rooms at The American Club—the Midwest’s only Forbes Five Star and AAA

Five-Diamond resort-hotel—feature the brand’s most innovative bathroom amenities, including the Kohler showering experience (with multiple jets), a lighted and jetted bathtub, and sleek fixtures. The Kohler Waters Spa taps into the restorative properties of water with a thundering waterfall in the relaxation area and an impressive menu of water-based services (don’t miss the Cascading Waterfall Massage, featuring warm rain from the brand’s custom Vichy shower). Head to the shores of Wood Lake and visit Destination Kohler’s private Sports Core Health & Racquet Club, Bold Cycle for an indoor cycling class, or Yoga on the Lake for an infrared hot yoga class. Finally, golfers will enjoy championship golf on four top-100 courses designed by Pete Dye, including the famed Whistling Straits and Blackwolf Run. In addition, The Baths of Blackwolf Run, which debuted in summer 2021, continues the water theme with a 10-hole par 3 course of water feature “baths.” www.destinationkohler.com

Best for serious weight-loss journeys: HILTON HEAD HEALTH, HILTON HEAD ISLAND, S.C. For some, a few-day reset is all that’s needed to get back on a path of prioritizing their health. Others, however, benefit from a more comprehensive and longer-term program that addresses and supports all facets of weight loss— and while Hilton Head Health has offerings to accommodate both needs, this property truly excels in the latter. For the past 45 years, H3, as it’s affectionately known, has helped guests achieve healthy and sustainable weight loss through its medically based approach.

Photo: (previous spread) Headlands Coastal Lodge & Spa; (this page from left) Lisa Diederich Photography; Getty Images; Hilton Head Health

Best for oceanside solitude:

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The seven-day JumpStart Program addresses mental and emotional barriers to weight loss while immersing guests in fitness training, meal planning classes and cooking demonstrations, and coaching support. For a more comprehensive plan, the four-week LoseWell Program is an immersive experience providing a customized fitness and nutrition strategy, plus access to a personal fitness coach and wellness counselor to help create lasting behavioral changes. There’s an Extended Stay Program available as well. www.hhhealth.com

to five acres of bio-intensive gardens), and an impressive staff-to-guest ratio of 4:1 for the ultimate pampering. Plus, there’s over 600 acres to explore, seven gyms, two swimming pools, two labyrinths, a lighted tennis court, a bathhouse, and 25 miles of private hiking trails. And the best part? One hundred percent of the net profits are pledged to charities that help abused children. www.goldendoor.com

a s’mores kit for dessert. This property is a prime location for stargazing, which is why each cabin is outfitted with a telescope and furnished deck (though the best view may be from your private outdoor claw-foot tub). www.castlehotsprings.com

Best for a couple’s retreat: Best for luxurious, international feels: GOLDEN DOOR SPA, SAN MARCOS, CALIF. Upon reaching the actual golden doors of the Golden Door Spa, you’ll immediately be transported to a passport-free slice of Japan that magically resides just outside of San Diego. The property is steeped in Japanese architecture, décor, and traditions—for instance, the grounds feature Japanese-style gardens and a large koi pond, and guests are encouraged to wear a provided kimono, called a yukata, to dinner, after being summoned to their evening meal by the ringing of a 300-year-old bronze bell rehomed from a Buddhist temple. Your all-inclusive stay comes complete with daily laundry service, twice-a-day housekeeping, a daily in-room massage, personal trainer sessions, more than 40 fitness and mindfulness classes, evening programs and lectures, skincare sessions, personalized meal plans (featuring truly delectable farm-to-table cuisine thanks

CASTLE HOT SPRINGS, MORRISTOWN, ARIZ. Built into a canyon surrounded by the Bradshaw Mountains, Castle Hot Springs is a true desert oasis so far off the beaten path that you and your better half will quickly forget the rest of the world even exists. The property has come a long way since it opened in 1896 as Arizona’s first wellness resort, but its claim to fame remains its natural hot springs—you’ll find three pools of mineral-rich hot water (each progressively warmer) that are perfect for melting your stress away. Fill your days by relaxing poolside, enjoying spa treatments, or joining a mix of classes including yoga, meditation, archery, paddle board yoga, guided hikes, mixology, and mindfulness crafts. And don’t miss the farm tour, as you’ll get to see first-hand where much of the produce served in your daily meals and cocktails comes from—the chefs and bartenders rely heavily on the acres of fields filled with herbs and veggies and orchards of fruit trees for their creations. Your romantic evening meal consists of a five-course tasting menu, but don’t be shy about asking for

LAKE AUSTIN SPA RESORT, AUSTIN, TEXAS Only 20 miles from downtown Austin, yet worlds away from big-city life, lies the peaceful Lake Austin Spa Resort. While you could arrive via car, booking a private water taxi provides the most scenic experience and an instant understanding about what makes Lake Austin so special. There’s no need to board your four-legged friend, either, as the Pampered Pets program will keep their tails wagging with a comfy bed, turndown treats, and chef-inspired dog menu. You’re in the heart of Texas Hill Country, so it’s no wonder there’s an impressively curated wine list to accompany your meals, which can be enjoyed al fresco lakeside, in the Aster Café, or in your room. Spend your days participating in a chef-led cooking class, reading a book in a hammock, wake surfing, hiking, taking a sunset wine cruise, doing yoga, working out, sound bathing with crystal bowls, or trying your hand at Bokken-do Japanese swords. The LakeHouse Spa is a tranquil spot for your choice of more than 100 treatments steeped in Eastern influences, complete with a heated lap pool in the Pool Barn and a second pool with hot tub. www.lakeaustin.com

Photo: (from left) Rhiannon Taylor⁄GoldenDoor; Castle Hot Springs; Lake Austin Resort

Best for a weekend escape with your pup:

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STRIKE A

HEALING CHORI Soothe your mind, body, and spirit with three simple sound therapy techniques for self-care. During most of the first three decades of her life, Danielle Hall was “on-again, off-again sick.” After suffering from hair and tooth enamel loss, migraines, waves of malaise, chronic constipation, and skin issues, she removed gluten from her diet at age 28, and her physical health was restored. When she later tried a sound bath— a passive experience that involves lying down while feeling vibrations and hearing sounds from gongs, Tibetan bowls, and chimes—Hall experienced even more healing, finally able to release heavy emotions that surrounded her long-undiagnosed gluten sensitivity. The sound therapy literally struck a chord in her body/mind/spirit. Because of this profound experience, Hall studied to become a sound healing practitioner. In her training, she learned that sound therapy can be the fastest way to relax the nervous system, relieve stress, reduce pain, and process heavy emotions. Today, nearly 10 years later, Hall’s SoundEmbrace business helps educate the public about sound healing therapy as a noninvasive, complementary tool for empowerment, health, and wellness.

Photo: Getty Images

BY MELISSA DIANE SMITH

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Sound Healing 101 Sound healing is a vast field with many modalities, but it basically comes down to using sound vibrations—from voice or instruments—to tap into something beyond the physical, relaxing the body and the mind, and often helping people release uncomfortable emotions. Sound healing practitioners can help you determine your most therapeutic sounds, provide regular sound “tuneups,” and guide you on protocols to help various health conditions. But you can also practice sound healing simply and inexpensively on your own. A key point made at the 2021 Sound Healing Summit hosted by The Shift Network is that we are all unique vibrational beings and all of us can be sound healers who have the ability to experiment with different types of sound therapy to discover which ones resonate with us—if one type of sound doesn’t feel good, we can simply stop it and try others. The following are three easily doable types of sound healing you can try at no cost in the privacy of your own home.

to ground yourself afterwards. For a different effect, do a quiet hum and press your fingers against your ears to create internal vibration. In The Humming Effect, Jonathan and Andi Goldman reveal that humming not only helps with stress levels, sleep, and blood pressure, but also increases lymphatic circulation and melatonin production, creates new neural pathways in the brain, and releases feel-good endorphins and nitric oxide, a neurotransmitter fundamental to health and well-being. Research has also shown that humming can improve ventilation in the sinuses, which might reduce your risk of developing sinusitis. Humming requires no musical ability and is an accessible, portable, self-healing tool you can practice in most places. It also has spiritual roles in many world traditions, such as the Om, Aum, or Hum of Hindu and Tibetan traditions.

Music

Photo: Getty Images

For thousands of years, music has been utilized as a vehicle for healing, transformation, connection, and higher spiritual awareness. We also can use Humming it as a “bio hack” to quickly feel better, Humming is one of the simplest, yet improve our health, and even help most profound, sounds a person can extend our lives, says Grammy winner make. Just take a few deep breaths, then Barry Goldstein, author of The Secret hum up from your mouth through your Language of The Heart. nose with your lips closed. You can hum Music speaks to the heart—not just in for 10 seconds, or hum off and on for an emotional sense, but also in a physical five minutes followed by a little silence one, because the heart has the ability to adapt to the did you know ... tempo of music, says The terms “sound healing” and “sound therapy” Goldstein. That means, are often used interchangeably. Each term means for example, that if you’re using sound to relax the body and mind and experiencing anxiety, promote emotional wellness. The term “sound relaxing music can help medicine” also can mean the same thing, but it you calm down, which usually is more scientifically or medically oriented. in turn induces many The terms “sound bath,” “sound meditation,” health benefits, including and “sound bath meditation” also are often improved immunity used interchangeably. Each term means a type and better sleep. In fact, of sound therapy in which you immerse yourself Goldstein’s music is used in an environment of sound created by sacred for these purposes in instruments or voice for healing effects. hospitals, hospices, and medical practices.

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mind and meditate when they listen to healing sounds. The most popular instruments used for sound baths are gongs, Tibetan bowls, crystal singing bowls, and chimes. But harps, Native American flutes, drums, or other instruments can be used instead. Remember, it’s all about sounds 1. Start the day by listening to a song that For More Info about that resonate with you. fosters gratitude. For example, “What a Sound Healing In a sound bath Wonderful World” by Louis Armstrong. Sound Bath session, you typically lie If you find that you have in a reclining position difficulty meditating 2. At lunchtime, think about what kind on the floor or a masin silence, you might of day you’re having and what kind sage table, or you can consider trying a sound of music would be helpful. Something sit or do yoga poses or bath—an experience calming? Something inspirational? Danielle Hall’s SoundEmbrace stretches while listening where people are Something joyful that makes you Soundembrace.com to—and feeling—the “bathed” in sound get up from your desk and move to vibrations of the sounds. waves. The sound keeps the beat? If it’s the latter, consider A sound bath, also the mind occupied, taking a 5-minute musical vacation called sound bath so some people find in the middle of the day by listening meditation, is a way to it easier to quiet an to ethnic music you enjoy, such as promote serenity. It’s overactive, worrying Greek dancing music or an Irish jig. Barry Goldstein Music an easy way to unplug Barrygoldsteinmusic.com from electronic devices, slow down, and listen to sounds that allow the body to de-stress, relax, and heal. It can last anyAs the author of Going Against the Grain and Going Against GMOs, where from 5 minutes to Jonathan Goldman’s a Better Nutrition columnist since 2007, and a nutritionist who has a few hours. Healing Sounds focused on using food as medicine since 1994, I can easily say that the Although a live sound Healingsounds.com right nutrition plan is an essential ingredient for promoting vibrant bath allows you to better health and wellness. It has served me extremely well in promoting my experience the full-body own health and that of my clients and readers. As one example, eating gluten-free is, feeling of absorbing the frequencies, without a doubt, the best medicine for people who learn they have gluten sensitivity. listening to a sound bath online can still But as powerful as nutrition is, I felt a calling in recent years to try another be therapeutic. Some online sound bath therapy for myself. As someone who has always loved good music, I found videos use color therapy, nature scenes, myself drawn to sound healing to help me more easily get through major meditations, or affirmations that may emotional, mental, and spiritual life challenges. Those challenges included the also be beneficial. deep grief I felt after my mother—who was also my best friend—passed away. To sample a sound bath in the And the extreme anxiety I experienced transitioning to a new home and a comfort of your own home, search for radically different chapter in my life during an unpredictable time for all of us “sound bath” or “sound bath meditation” because of widespread economic shutdowns and social restrictions. on YouTube, and play a video that In my case, I started with a few individualized sound therapy sessions and appeals to you. Shut your eyes, focus in-person sound baths from sound healing therapists. However, through trial on your breath, and listen. Experiment and error the past two years, I found that the three DIY types of sound therapy with other sound baths made with mentioned above are so simple and easily accessible—and can be so darn different kinds of instruments to see beneficial—that I used them regularly myself and started sharing them with which ones help you feel your best. For my friends and clients. Those people also experienced positive results and the greatest effect, clear your schedule found, as I did, that sound therapy, which some consider food for the soul, before and especially after “soaking” can add a new dimension to healing and maintaining wellness. in a sound bath to extend the benefits of feeling relaxed, serene, and tranquil. To harness the power of music to shift your mood and energy and improve the quality of your life, Goldstein recommends becoming your own DJ and creating a personalized daily music program. Try following this formula to build a daily individualized playlist:

3. About an hour before bedtime, wind

down your day by listening to calming music that helps you relax. Search the internet for music that has a 60–80 beats-per-minute (bpm) tempo. Several of Goldstein’s Ambiology 60-bpm soundtracks for relaxation and sleep are free to listen to on YouTube.

Why Is a Nutritionist Writing About Sound Healing in a Food Magazine?

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11/19/21 9:53 AM

HEALTHY DISH

* recipe makeovers full of modern flavor

Go Nutty This Year

This über-healthy alternative to traditional lattes features homemade walnut “mylk,” along with antioxidant-rich green tea and berries.

Walnuts Many years ago in one of my first nutrition classes, one of the students asked what the best kinds of nuts were. The teacher answered with a clever little acronym: “All nuts are great,” she said, “but when in doubt, just think PAWs: pecans, almonds, and walnuts.” Walnuts, especially, come recommended because they contain the highest amounts of omega-3 fats of any nuts. In addition to the other remarkable things omega-3s do for you—like help lower triglycerides and reduce arterial plaque formation—they also support brain function on a number of levels. One of those levels has to do with mood and feeling. In his excellent book The Omega-3 Connection, Harvard Medical School professor Andrew Stoll, MD, answers his own question, “Can eating more omega-3s really boost our mood?” with the statement: “The

answer, based on the available scientific and clinical evidence, seems to be a cautious yes.” Several studies have demonstrated greater attention, reduction in behavioral problems, and less “ADD-like” behaviors in school kids when they’re given omega-3s. Since it’s hard to get kids to eat fish—let alone carry it to school in a lunchbox—walnuts are a really smart idea for snacking.

WEIGHT LOSS

Walnuts may also be a tool for weight management. According to experts at Loma Linda University (LLU), eating a few walnuts (say, four to six halves) before meals decreases levels of hunger and may cause people to eat less. “Walnuts help alleviate hunger and are naturally nutrientdense, meaning you consume many essential nutrients for a relatively small percentage of daily calories,” said

Joan Sabaté, MD, MPH, DrPH, chair of LLU’s Department of Nutrition. NUTRIENT BOOST

In addition to omega3s, walnuts are rich in other nutrients. They have protein, fiber, calcium, magnesium, and potassium— plus about half the Daily Value for manganese, a trace mineral that’s essential for growth, reproduction, wound healing, brain function, and the proper metabolism of sugars, insulin, and cholesterol. WHAT TO LOOK FOR

There are two common kinds of walnuts—the English walnut and the black walnut. They differ slightly in their nutritional profiles— the English variety has slightly less protein and slightly more fat. But both are great for you health-wise. You really can’t go wrong with either one.

There are so many interesting and unique things about this month’s recipe that I hardly know where to start. What really jumped out at me when Chef Jeannette first showed it to me was one word: Synergy. There’s a lot of emphasis in the health world these days around patterns of eating. Nutritionists are looking at combinations of foods rather than focusing so much on just one ingredient or one nutrient. And this delightful drink is a perfect example. Think about it: Walnuts and green tea. Not a combo you might normally come up with, but that’s why we have Chef Jeannette! “Walnuts and green tea are an incredibly pleasant combo, with soft bitter notes that complement the berry layer nicely,” she says. And she’s not kidding. Just wait till you taste it. Then there are the “mylks”—milk that doesn’t come from the traditional sources (cows and goats). Almond, rice, and cashew mylk may crowd the aisles of the grocery stores, but once you’ve made your own you’ll never want to buy any of them again. First of all, they couldn’t be easier to make yourself. Second, homemade mylks are 100-percent free of thickening agents and added sugars. And finally, homemade mylks are richer, creamier, and cheaper than the store-bought kind. Need we say more? Although the protein powder is an optional ingredient, and the drink tastes fine without it, I’d recommend trying it just for comparison. Use whey or casein or egg protein, or, if you’re a vegan, pea, hemp, or soy. All will work, so experiment, have fun, and happy tasting!

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Photo: Pornchai Mittongtare; Prop Styling: Kim Wong; Food Styling: Claire Stancer

FEATURED INGREDIENT

Photo: Getty Images

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

make it! Green Tea-Berry Lattes with Creamy Walnut “Mylk” Makes 2 Lattes To make this recipe ultra-quick, substitute 1½ cups premade macadamia nut milk in place of the homemade walnut mylk. This drink can be served warm for a comforting treat or chilled as a yummy breakfast. WALNUT MYLK 1 cup raw walnut pieces, unsalted 2 green tea sachets 4 cups spring water Few drops liquid stevia, optional

3. Drain and rinse walnuts and add to rinsed blender. Add cooled green tea, and blend on high 1 minute. Strain through nut milk bag or cheesecloth, squeezing walnut pulp to extract liquid. Discard pulp or save for another recipe.

FRUIT LAYER 1 generous cup mixed berries, fresh or frozen, thawed 1-2 Tbs. raw honey or sweetener of choice, to taste

4. If using stevia, return strained walnut mylk to blender, and add stevia to taste. Blend briefly to combine.

LATTE 1 scoop strawberry or vanilla protein powder 1. Soak walnuts in water to cover overnight in fridge. When ready to make lattes, heat 4 cups water to just before boiling. Remove from heat, and add 2 green tea sachets. Allow to steep 7 minutes, and remove and discard the sachets. Set tea water aside to cool slightly while preparing other ingredients.

Notes from the

Clean Food Coach

Store excess walnut mylk in a Mason jar in the fridge for 3–4 days. Use it to make more berry lattes, or just enjoy as-is, warm or chilled, with a generous sprinkle of Saigon cinnamon. It also makes a great granola mylk. You can also chill the prepared berry compote and the mylk overnight if you wish to enjoy cool lattes for breakfast.

5. Pour 1½ cups walnut mylk in blender, and reserve remainder for another use. (See “Notes from the Clean Food Coach.) Add protein powder to blender, and blend briefly to combine. Divide fruit compote evenly between two mugs, and pour walnut mylk over each. Stir gently to combine before sipping. Per serving: 400 cal; 13g prot; 31g total fat (3g sat fat); 26g carb; 0mg chol; 65mg sod; 7g fiber; 15g sugar

Photo: Pornchai Mittongtare; Prop Styling: Kim Wong; Food Styling: Claire Stancer

Photo: Getty Images

2. Add berries to high-speed blender, and blend until smooth. Transfer berry blend to small saucepan over medium heat and stir in honey or sweetener of choice. Heat to just before boiling. Mixture should be thick and syrupy. Remove from heat and set aside to cool. Rinse out blender.

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EATING 4 HEALTH

foods & meals that heal

Deconstructing the Flexitarian Diet

How being a part-time vegan can make you healthier. BY LISA TURNER

An eating plan without calorie counting, restrictions, or rigid rules? One that doesn’t shun entire food groups and allows for the occasional bacon burger with extra cheese? It’s like we’ve died and gone to diet heaven. Healthy, easy to follow, and sustainable over the long term, the Flexitarian Diet consistently tops the list of best dietary regimens. While it’s the ultimate in flexibility (other than outright dietary abandon), it’s not a free-for-all. Here’s what you need to know, and how to make it easy.

What Exactly Is Flexitarian? The name itself is a merging of the words “flexible” and “vegetarian,” coined in the early ’90s and subsequently popularized by nutritionists, food bloggers, and cookbook authors. While it’s not meat-free, the diet limits animal products and encourages a mostly vegetarian meal plan. The emphasis is on whole, unprocessed fruits, vegetables, grains, and plantbased proteins, with the occasional addition of animal products. There’s no calorie counting or restrictions,

and eating out is super easy. In fact, while the Flexitarian Diet in its purest incarnation avoids fast foods, packaged foods, and excess sugar, the focus is always on flexibility—which means an occasional burger and fries aren’t off the menu. The premise: eating meat isn’t an all-or-nothing proposition, and you don’t have to completely cut out animal products to improve your health. By boosting produce and swapping most meat for beans, the Flexitarian Diet is balanced, rich in healthy fats, and

Photo: Getty Images

The name itself is a merging of the words “flexible” and “vegetarian,” coined in the early ’90s. There’s no calorie counting or restrictions, and eating out is super easy.

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EATING 4 HEALTH

loaded with fiber and antioxidants. And a diet that allows the occasional meaty indulgence is more sustainable over the long run—and that’s what counts.

What Are the Health Benefits? The Flexitarian Diet isn’t clearly defined, so specific studies are lacking—but in general, its benefits mirror any food plan that increases plants and limits animal products and processed, refined fare: better overall health, lower risk of disease, and enhanced longevity. Of course, that’s if you’re doing it right. If you’re just eating fewer steaks and sausages, without emphasizing plants or changing your relationship with fast food or sugary treats, you won’t see the same benefits. Here’s what the science shows:

* Some studies show that a plant-based diet lowers the risk of cancer by as much as 15 percent.

While the flexitarian diet is … flexible, it’s not without its tricky bits. Because it emphasizes whole, unprocessed foods, it can be labor-intensive. And swapping meat for legumes may mean digestive distress as your body gets used to the added fiber. Some tips to make the transition easier:

* Start by making one meal a day

plant-based. Lunch is easy. Just eat a colorful salad with a variety of vegetables. Toss in chickpeas or kidney

beans for protein, and top with olives, avocado, and nuts to add healthy fats. While fresh is always best, frozen berries, broccoli, winter squash, and other produce are better than take-out if you’re pressed for time. To make beans easier to digest, soak them overnight in cold water, drain and rinse, and cook in fresh water. Freeze extra portions for quick meals. Vary your sources of plant protein so you don’t fall into a beans-everynight rut. Try tempeh, tofu, and protein-rich grains such as quinoa. Set your own pace. If you start slow and ease into the diet, you’ll be more likely to follow it for the long run.

* *

* * *

the planet eat less meat, according to research by Dan Buettner, who has studied and written extensively on blue zones, or areas where people live longer than the average (see bluezones.com for more info). Some research suggests that minimizing animal products can increase life-span and improve quality of life. Vegetarians tend to have a lower body mass index (BMI) than carnivores, and are less likely to be obese or overweight. A plant-based diet has been shown to reduce the risk of heart disease by as much as 25 percent. A higher intake of monounsaturated fats (from avocados, olives, nuts, and seeds) has been shown to improve cognition and verbal memory. Plant-based diets have been shown to improve insulin sensitivity and glycemic control. In one study, a plant-based diet decreased C-reactive protein (CRP), a marker of inflammation. A plant-based diet has been shown to change the makeup and activity of gut bacteria. This promotes gut health and encourages a diversity of beneficial bacteria.

make it! Spaghetti Squash with Tempeh Bolognese Serves 2 2 tsp. olive oil 1 small yellow onion, chopped 1 medium carrot, chopped ¼ tsp. salt 1 8-oz. package tempeh, grated 1 cup cremini mushrooms, chopped

2 cloves garlic, minced 1½ cups marinara sauce 1 tsp. dried oregano ½ tsp. cumin ½ tsp. dried chili flakes ¼ tsp. black pepper 1 large spaghetti squash, cooked ¹⁄3 cup basil, sliced ¼ cup grated Parmesan cheese Heat oil in saucepan over medium heat. Add onions, carrots, and salt,

and cook until soft, about 5 minutes. Add tempeh, mushrooms, and garlic, and cook 5 minutes more. Stir in marinara sauce, oregano, cumin, chili flakes, and black pepper. Simmer 15 minutes. Top squash with sauce, basil, and Parmesan. Per serving: 530 cal; 33g prot; 24g total fat (5g sat fat); 55g carb; 15mg chol; 1430mg sod; 7g fiber; 21g sugar Recipe by Matthew Kadey, MSc, RD

Photo: Pornchai Mittongtare; Prop Styling: Kim Wong; Food Styling: Claire Stancer

* The longest-living populations on

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Boldly take on whatever the day brings with the power of black elderberry for immune support*

P Premium Haschberg Black Elderberry P With Vitamins A, C & E P No artificial flavors or colors SambucolUSA.com

P Gluten, soy, dairy, and nut free P Vegan / Vegetarian P Add to your daily routine @sambucol

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

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11/19/21 10:07 AM

ASK THE NUTRITIONIST

answers to your food questions

The Overlooked Keys to a Healthy Gallbladder

Keep your bile thin and free-flowing by focusing on supportive foods, supplements, and physical activity. BY MELISSA DIANE SMITH

:A few weeks ago, I overate a fatty meal and experienced horrible pain. I went to the emergency room and found out I had a small gallstone. It passed on its own, but it left me wondering: Is there anything that I can do to help prevent the development of more gallstones?

Gallstones are the most common form of gallbladder disease, a significant and costly health problem in our society. In fact, 10–20 percent of Americans will develop gallstones at some point in their lives, although the majority never develop symptoms. For those who do experience pain, it’s likely that the gallbladder is sending out a major SOS. The conventional medical approach is gallbladder removal, which is necessary in certain cases, especially in cases of life-threatening infection. But “there’s no thought as to what got you there,” says George

Papanicolaou, DO, a functional medicine physician at The Ultra Wellness Center in Lenox, Mass. In contrast, functional medicine seeks to uncover the root cause that led to the formation of gallstones and approaches treatment from there— usually nutritional therapy to support optimal, healthy, free-flowing bile. “If you’re not getting what you need to make good bile, then you’re going to put your gallbladder under pressure,” explains Papanicolaou.

The Basics of Gallbladder Health The gallbladder is a small organ located underneath the liver. Its main function is to store the bile produced by the liver and release it into the small intestine to digest fats and enable the body to absorb fat-soluble nutrients—such as

vitamins A, D, E, and K, and essential fatty acids. Bile also plays an important role in detoxification, carrying away toxins and hormone metabolites from the liver, and benefiting the balance of bacteria in the microbiome. Bile in the gallbladder is 95 percent water, and it’s also made up of cholesterol, bile acids, bilirubin, fats, amino acids, enzymes, and hormones. Gallstones start to develop when the compounds in the bile connect to each other and form hard particles or crystals. The body sees these crystals as foreigners and sends white blood cells to attack them, according to Papanicolaou. The white blood cells get broken down and become damaged, which form matrices around the crystals that greatly increase their formation. When the crystals get big enough, they become stones, and some

Photo: Getty Images

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EAT, DRINK & STILL SHRINK Break Through Your Weight Loss Plateau By Amber Rios Being a health and nutrition correspondent means that companies frequently send me their products, and ask for my stamp of approval. Most of the time I dive into research, give the product a try, and send the company honest feedback about what they’ll need to change before I’ll recommend it. Plus my hectic job and my determination to stay fit means I’m always hunting for a quick and nutritious way to fill up on nutrients my body needs. So I can confidently say, “I’ve tried it all”. Last Tuesday work was especially hectic, but I’d booked with my $200 an hour personal trainer, Tony, a triathlon winning, organic-tothe-bone fitness guy with a ten mile long track record of whipping the “who’s who” into shape in record time, so I had to go. He noticed that my set count was down and playfully asked, “Feeling a little tired today?”, as he handed me a bottle from his gym bag. After one sip I figured that there was no way this could be healthy because the creamy chocolate flavor was just too delicious. Still, he’d never risk his reputation. With more than a healthy dose of scepticism I decided to investigate this shake he’d called INVIGOR8. Turns out, it’s a full meal replacement shake, which stunned me because virtually every other shake I’d researched had tasted chalky, clumpy and packed with hidden “no-no’s” like cheap protein, tons of artificial ingredients, not to mention harmful synthetic dyes,

Biomedical Invigor8_BN_FEB21.indd 1

additives, sugars, preservatives, and hormones. And even though INVIGOR8’s full meal replacement shake cost more than many of the shakes I’ve tried, it was about half the price of my favorite salad, and the nutrition profile looked second to none. Wanting to know more, I reached out to a few of the people who were talking about it on trustworthy fitness forums. By the next morning three people got back to me saying, “As a trainer I love Invigor8. It’s definitely helped me to have more all-day energy, plus build the kind of lean sculpted muscle that burns more fat.” “Yes, I’ll recommend it, it tastes great, and I really like how it keeps me feeling full for hours.” “I’m a marathon runner and a friend recommended it to me. Drinking it has become a part of my regular training routine, because my time has improved, my energy is up, and I’m thinking more clearly than ever before.” I decided to take my investigation one step further by researching the development of INVIGOR8. I was pleasantly surprised to find out that the company went to great lengths to keep INVIGOR8 free of harmful ingredients. The makers of INVIGOR8 were determined to make the first natural, non-GMO nutritional shake & green superfood. The result is a meal replacement shake that contains 100% grass-fed whey that has a superior nutrient profile to the grain-fed whey found in most shakes, metabolism boosting raw coconut oil,

hormone free colostrum to promote a healthy immune system, Omega 3, 6, 9-rich chia and flaxseeds, superfood greens like kale, spinach, broccoli, alfalfa, and chlorella, and clinically tested cognitive enhancers for improved mood and brain function. The company even went a step further by including a balance of pre and probiotics for optimal digestive health, uptake, and regularity and digestive enzymes so your body absorbs the high-caliber nutrition you get from INVIGOR8. As a whole-foods nutritionist with a thriving practice I understand the importance of filling my body with the best Mother Nature has to offer. I have always been reluctant to try new products because I was never sure of the impact they would have on my energy, and weight. INVIGOR8 is different, not only because it’s delicious, but because it helps me to maintain the energy I need to run my busy practice, while helping me to stay fit and toned. Considering all of the shakes I’ve tried, I can honestly say that the results I’ve experienced from INVIGOR8 are nothing short of amazing. A company spokesperson confirmed an exclusive offer for Better Nutrition readers: if you order this month, you’ll receive $10 off your first order by using promo code “BN10” at checkout. You can order INVIGOR8 today at www.DrinkInvigor8.com or by calling 1-800-958-3392.

10/11/21 3:05 PM

ASK THE NUTRITIONIST

How to Support a Healthy Gallbladder Naturally To give your gallbladder a little TLC and support the production of healthy bile, Papanicolaou offers these tips:

* *

Adopt a fiber-rich, veggie-rich diet. Vegetables that are favorable to your gallbladder include celery, greens, and cruciferous vegetables such as broccoli, cabbage, and kale. Stay away from processed carbohydrates such as sugar and white flour. Also avoid meats that aren’t organic. A high intake of processed carbohydrates increases the risk of gallstones, and meat that isn’t organic increases the toxic load on the liver and gallbladder. Avoid food allergens. Gluten is a common one. Some people have gluten sensitivity without knowing it, which can lead to Hashimoto’s disease, a type of hypothyroidism that sets people up for gallstones. Increase your fluid intake. Because water is a key component of bile, dehydration can lead to sticky, sludgy bile. Take a supplement of bile salts made of purified ox bile with your meals, which can help your body appropriately break down fats. This is especially important if you’ve had your gallbladder removed.

Gallstone Warning Signs

Many people with gallstones experience no overt symptoms. Besides gallstones, other unresolved symptoms that may indicate sluggish gallbladder function and inadequate or sticky bile or other problems include:

* Constipation

* Light-colored or floating stools

* Nausea or vomiting

* Hemorrhoids

* Pain just below the right rib cage or

* Inability to lose weight

between the shoulder blades, in the right shoulder, or up the right side of the neck that comes on suddenly and quickly worsens

* Headache over the eyes * Burping, gas, bloating, constant feeling of fullness

* Gastroesophageal reflux * Bitter taste in the mouth after meals

Nutrition pioneer Ann Louise Gittleman echoes the importance of gallbladder health in her book Radical Metabolism: A Powerful New Plan to Blast Fat and Reignite Your Energy in Just 21 Days. Gittleman believes that thick, sticky bile that has stopped flowing freely—which she calls toxic bile—is one of the major missed reasons why so many people are sick today, and it’s her hunch that 80 percent of women over age 40 have this condition or bile insufficiency.

How Herbal Bitters, Bile Salts, and Physical Activity Can Help “If you give your gallbladder a little love by keeping your bile thin and free-flowing, your body will reward you by keeping your metabolism high and your toxin levels low, and by making sure your hormones play nicely together,” says Gittleman. Toward that goal, Gittleman advises weaning yourself off sweet foods and developing a new love of the many plant foods that qualify as bitters— arugula, artichoke, asparagus, broccoli, cauliflower, collards, cucumber, dandelion greens, endive, radicchio, red leaf lettuce, romaine lettuce,

* Fibromyalgia * Varicose veins * History of prescription or recreational drug use (need for more liver and gallbladder support)

* Easily intoxicated (need for more liver and gallbladder support) Adapted from Radical Metabolism by Ann Louise Gittleman.

spinach, Swiss chard, turnips, and even vinegar, coffee, and cacao. Some people also benefit from taking small amounts of herbal bitters formulas sold in natural food stores. Studies suggest that bitters “get your juices flowing,” stimulating the release of bile, saliva, hydrochloric acid, pepsin, gastrin, and pancreatic enzymes. To accelerate healing, Gittleman recommends a combination of bitters and bile salts, especially if you’ve had your gallbladder removed. She says bile salts are more of a bile replacement, whereas bitters encourage your liver to produce more bile so that in time you won’t need to take bile salts. Another important strategy is to make sure to move your body. Exercise gets your blood, lymph, bile, and bowels moving. In fact, questionnaire-based surveys report that exercise can reduce the risk of symptomatic gallstones by one-third. And if you have trouble with your gallbladder, don’t fret. Feel empowered. “I have seen many cases of serious gallbladder disease—including gallstones—being reversed by following these strategies,” says Gittleman. “There is no downside in trying!”

Photo: Getty Images

of these grow so big that they get stuck in the duct that leads from the gallbladder into the small intestine. Women are twice as likely as men to develop gallstones because female sex hormones adversely influence liver bile secretion and gallbladder function. The frequency of gallstones also increases with age, escalating markedly after age 40. Other risk factors for developing gallstones include high triglycerides, high homocysteine levels, type 2 diabetes, and metabolic syndrome, a cluster of common heart-disease risk factors including abdominal obesity, high fasting blood sugar, and low high-density lipoprotein (HDL or “good cholesterol”) levels.

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PRODUCT SPOTLIGHTS

Arthur Andrew Medical FODMAP DPE FODMAP DPE’s specialized blend of probiotic spores and digestive enzymes assists the body in digesting highly fermentable foods, commonly known as FODMAPs. By limiting digestive fermentation, FODMAP DPE eases symptoms such as gas, bloating, constipation, and other digestive discomforts that occur from eating FODMAP foods.

Kaneka Ubiquinol Ubiquinol is the active form of CoQ10 that plays an important role in creating the energy to fuel your heart and other organs. In addition to supporting your entire cardiovascular system, Ubiquinol is also a powerful antioxidant. For more information, visit Ubiquinol.org, and look for the Kaneka Quality Seal on over 200 brands of supplements.

Health Thru Nutrition Freedom Softgels Combat inflammation naturally with this proprietary blend of curcumin, fish oil, gamma linolenic acid, vitamins D and E, hydroxytyrosol, astaxanthin, and organic hemp seed oil.

Wakunaga Kyolic Omeg-AGE Kyolic Omeg-AGE is a unique multi-system supplement that focuses on supporting optimal cardiovascular, skeletal, and immune health. EPAX provides an ultra-pure and sustainable source of omega-3s that are certified by Friend of the Sea (FoS). The unique combination of vitamins D3, K2, E, and B6 has been clinically shown to support heart, bone, and immune health.

Garden of Life mykind Organics ACV Gummies Introducing Certified USDA Organic and Non-GMO Project Verified Apple Cider Vinegar Gummies in four targeted formulas. Taste the organic difference and choose from Regular, Diet, Probiotic, or Energy—you’ll find they’re deliciously different!

ChildLife Essentials Sleep Essential ChildLife Essentials Sleep Essential is a tasty and convenient liquid formula made from a blend of all-natural herbal ingredients that help relax your child’s body and calm their mind for a restful, peaceful night’s sleep. Melatonin- and sugar-free.

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COOK WITH SUPPLEMENTS

easy ways to boost your nutrition

Make It Better with Beet Powder

The popular supplement for boosting energy and lowering blood pressure makes a great addition to these grain-free brownies. Easy Flourless Brownies Makes 16 4 oz. unsweetened chocolate, chopped ½ cup honey ¹⁄3 cup creamy roasted almond butter (unsweetened) 1 medium ripe avocado, pitted 2 large eggs, room temperature 1 Tbs. coconut sugar ½ to 1 Tbs. beet powder 1 tsp. baking soda ½ tsp. sea salt

1. Preheat the oven to 350°F. Line 8x8-inch baking dish with parchment paper. 2. In small pot over very low heat, combine chocolate, honey, and almond butter. Stir constantly until melted and smooth. Transfer to food processor fitted with steel blade. 3. Scoop avocado flesh into food processor, then add remaining ingredients. Process until creamy and very smooth, about 1 minute.

4. Transfer batter to prepared baking dish, and spread out evenly. Bake 25–30 minutes, until inserted toothpick comes out mostly clean, with a few moist crumbs attached. 5. Cool completely, then refrigerate 2 hours before cutting into 16 squares. Store brownies in refrigerator or freezer in airtight container. Per Serving: 120 cal; 3g prot; 7g total fat (3g sat fat); 13g carb; 25mg chol; 170mg sod; 2g fiber; 10g sugar

Photo: Pornchai Mittongtare; Prop Styling: Kim Wong; Food Styling: Claire Stancer

Humann SuperBeets Concentrated Beet Crystals

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Recipe by Julie Morris

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Better Nutrition January 2022

Articles inside

COOK WITH SUPPLEMENTS

ASK THE NUTRITIONIST

ASK THE NATUROPATHIC DOCTOR

IN THE SPOTLIGHT 6 Essential Supplements for Pregnant Women

NATURAL REMEDY

EATING4HEALTH

HEALTHY DISH

NEWSBITES

NATURAL BEAUTY

PASSION BEHIND THE PRODUCT Laura’s Gourmet Granola