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
JULY 2020 * betternutrition.com
summer’s here!
ADDICTED TO SUGAR? THE NEW KETO SOUTH BEACH DIET CAN HELP
NATURAL FIXES FOR
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SUMMERTIME WOES Gene Therapy How to Nourish Your DNA
Searching for the perfect hot-weather treat? Try our fresh, fruity Cantaloupe-Basil Sorbet! p. 45
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7 REASONS You Need More Zinc 5/26/20 4:27 PM
TRACEABLE SUSTAINABLY-SOURCED REVOLUTIONARY
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CONTENTS
July 2020 / Vol. 82 / No. 7
6 NEWSBITES The Vitamin D Dilemma Can the summer sun really give you enough of this key nutrient?
10 PASSION BEHIND THE PRODUCT The Sweet Spot Chum Bites are a tasty way to support endangered species.
12 IN THE SPOTLIGHT How to Eat Your Vitamins Tips from dietitian and author Mascha Davis, MPH, RDN.
14 HOT BUYS Introducing ... Natural products we’re excited about.
16 CHECK OUT 7 Benefits of Zinc This trace mineral is for more than just easing cold symptoms.
18 NATURAL REMEDY
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Summer Essentials
After a spring spent in pandemic lockdown, getting outdoors and enjoying the sun has never seemed so inviting. But you still have to protect yourself—and we’re not talking about immunity. Here are eight common seasonal complaints, from sunburns to bug bites, and natural solutions to help you have safe fun in the summer sun.
The Keto-Friendly South Beach Diet
Remember the South Beach diet? It’s back, with a 21st-century twist. We sat down with Arthur Agatston, MD, the originator of this popular eating plan, to talk about how you can beat sugar addiction, burn fat, and achieve lifelong health with his latest book, The New Keto-Friendly South Beach Diet.
Eat for Your Genes Health begins at the cellular level.
22 ASK THE NATUROPATHIC DOCTOR The Tinnitus-TMJ Connection A dental cure for ringing in the ears.
26 NATURAL BEAUTY Go Light This Summer Lightweight body care for soft skin.
38 HEALTHY DISH Vegan “Cheese” Make your own nut-based spread.
40 ASK THE NUTRITIONIST The Go-To Meal for Summer Simple, seasonal salads hit the spot.
44 EATING4HEALTH Get More Potassium Mineral-rich foods that aren’t bananas.
46 RECIPE4HEALTH An Avocado a Day ... Better-for-You Individual 7-Layer Snack Cups are the perfect party dip.
48 COOK WITH SUPPLEMENTS Keep Your Cool Can we interest you in bowl of Snickerdoodle Nice Cream?
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CLICK ON THIS! RESOURCES & REFERENCES For links to studies cited in our articles and other helpful sites and books, visit betternutrition.com. FREE eBOOK! Be Well: ImmuneBoosting Foods, Recipes, & Herbs Here’s a way to make the munchies support your immune system—and fight the Quarantine 15—with five easy, healthy treats for any occasion. Plus, learn about the seven things that weaken your immune system, and read up on four immune-fortifying herbs you’ll want to take. NEW! EDITORS’ BLOG We’re answering questions and sharing natural solutions for everyday wellness. New blogs monthly, including Guest Editor posts from leading-edge health experts such as Jonny Bowden, PhD, RD. SIGN UP FOR OUR NEWSLETTER Receive timely articles, recipes, eBooks, and exclusive giveaways in your inbox weekly with our newsletter Healthy Buzz.
Cover and this page: adobestock.com
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Get outside and enjoy a safe summer with our selection of sunburn remedies, bug repellents, electrolytes, and more.
departments
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True Beauty begins within • • • • • • • •
T H E
P O W E R
I N S I D E
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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5/19/20 12:38 PM
EDITOR’S LETTER
The DNA Diet I recently had my DNA analyzed by a company called GenoPalate.* By studying a person’s genes, they can tell which foods, and particularly which specific nutrients, you need more or less of. “You probably know your genes are those little things that control your eye color or height,” says GenoPalate founder Sherry Zhang, PhD. “But your genes hold so much more power than that ... a power that determines how even things you eat affect you differently than they might a friend or family member.” I think most of us can relate. For me, it’s milk. I envy people who can enjoy a creamy latte made with milk. My stomach would be in knots if I drank one. (Thank goodness for almond milk lattes!) Turns out, my genetic makeup puts me at high risk for lactose sensitivity. I was not surprised to read this. But I was shocked by a few other genetic variations in my report—e.g., I’m not likely to be sensitive to gluten (I thought the opposite would be true), but I am to omega-6 fats (found in plant and seed oils). Who knew? The most fascinating aspect to GenoPalate is their analysis on nutrients. I learned I have a genetic variant in the MTHFR gene, responsible for folate absorption. According to GenoPalate, 33 percent of the population shares this mutation. This makes folate supplements with 5-MTHF (the metabolically active form) important for me. I share all of this to illustrate just how much nutrition shapes our health at a cellular level—we literally can eat for our genes. Read more about this topic in “Eating for Your Genes” on p. 18. *GenoPalate has not paid me to write about them. For more information, visit genopalate.com.
nbrechka@aimmedia.com
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Our Writers
Meet the passionate people behind this issue of Better Nutrition!
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Jeannette Bessinger, CHHC, is an award-winning educator, author of multiple books, and a real food chef. She’s helped thousands of people make lasting changes to unhealthy habits. jeannettebessinger.com
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Jonny Bowden, PhD, CNS, is a boardcertified nutritionist and the bestselling author of 15 books, including The 150 Healthiest Foods on Earth and Living Low Carb. jonnybowden.com
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Kat James, author of The Truth About Beauty and creator of Total Transformation Retreats, been featured on “Today,” Fox, and PBS, among others, for her pioneering dietary method. Listen to her Sirius XM radio show Saturdays on channel 131 (Family Talk). informedbeauty.com
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Emily A. Kane, ND, LAc, has a private practice in Juneau, Alaska, where she lives with her husband and daughter. She is the author of two books on natural health, including Managing Menopause Naturally. dremilykane.com Chris Mann is a California-based wellness writer and interviewer with 20 years’ experience in natural health publishing. He is also an entertainment author, journalist, and podcaster. ChrisMann.tv
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Melissa Diane Smith, Dipl. Nutr., is a holistic nutritionist who has 25 years of clinical experience and specializes in using food as medicine. She is the author of Going Against GMOs and other books. melissadianesmith.com
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Sherrie Strausfogel has been writing about natural beauty for more than 20 years. Based in Honolulu, she also writes about spas, wellness, and travel. She is the author of Hawaii’s Spa Experience.
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Lisa Turner is a chef, food writer, product developer, and nutrition coach in Boulder, Colo. She has more than 20 years of experience in researching and writing about nourishing foods. lisaturnercooks.com
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Vera Tweed has been writing about supplements, holistic nutrition, and fitness for more than 20 years. She is the editorial director at Natural Health Connections and the author of Hormone Harmony and other books. veratweed.com
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Neil Zevnik is a private chef specializing in healthy cuisine, with clients who have included Jennifer Garner, Charlize Theron, and the CEO of Disney. neilzevnik.com
YO U R U LT I M AT E G U I D E T O N AT U R A L L I V I N G
Editor in Chief Creative Director Executive Editor Associate Editor Digital Editor Copy Editor Beauty Editor
Nicole Brechka Rachel Joyosa Jerry Shaver Elizabeth Fisher Maureen Farrar James Naples Sherrie Strausfogel
Contributing Editors Vera Tweed, Helen Gray Contributing Writers Jonny Bowden, PhD, CNS, Jeannette Bessinger, CHHC, Kat James, Emily A. Kane, ND, LAc, Chris Mann, Melissa Diane Smith, Lisa Turner, Neil Zevnik Print Ad Coordinator Kim Hoff Prepress Manager Joy Kelley Prepress Specialist Idania Mentana Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310-873-6952 General Manager Rob Lutz AIM Retail Group rlutz@aimmedia.com 970-291-9029 Integrated Media Sales Kevin Gillespie Director kgillespie@aimmedia.com Retail Development Group 800-443-4974, ext. 702 Director of Retail Sales Joshua Kelly jkelly@aimmedia.com 800-443-4974, ext. 702 Marketing Designer Judith Nesnadny jnesnadny@aimmedia.com Accounting & Billing Linda Koerner 513-318-0325
ACTIVE INTEREST MEDIA, INC. AND SUBSIDIARIES
Chairman & CEO Andrew W. Clurman Senior Vice President, Treasurer, CFO, & COO Michael Henry Vice President, IT Nelson Saenz Vice President, Audience Development Pat Fox Vice President, Production and Manufacturing Barb Van Sickle Vice President, People & Places JoAnn Thomas AIM Board Chair Efrem Zimbalist III
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BETTER NUTRITION, ISSN #0405-668X. Vol. 82, No. 7. Published monthly by Cruz Bay Publishing, an Active Interest Media company. 5720 Flatiron Parkway, Boulder, CO 80301; 303-253-6300; fax 303-443-9757. ©2020 Cruz Bay Publishing. 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.
• JULY 2020
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CELEBRATING 20 YEARS OF REVOLUTIONIZING PROBIOTIC HEALTH Thanks to our loyal customers who are the reason for our continued success! For 20 years, Essential Formulas has been providing scientifically-proven, all-natural supplements and exceptional customer care while garnering countless consumer, industry and health practitioner accolades for its pioneering probiotics products.
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NEWS*BITES BY VERA TWEED
THE VITAMIN D DILEMMA
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precursor. Redcross explains it this way: “Think of it as the key to opening genes that have healing powers.” Most immune cells need vitamin D to do their jobs, and it’s essential for a healthy heart, muscles, bones, and mood, and to ward off diabetes and autoimmune conditions.
When people take enough vitamin D for 4–6 weeks, they typically have more energy and feel better overall. “They experience a new sense of well-being,” says Redcross. How much is enough? Get tested. Otherwise, Redcross recommends taking 5,000 IU (3,000 mcg) daily.
Testing and Vitamin D Doses
Ask your doctor for a vitamin D test—a simple blood draw—that may be covered by insurance. Home tests, using a virtually painless finger-prick test kit, are available for about $65 from nutrientpower.org. Once you have test results, use a calculator on the site to identify the dose of vitamin D needed to achieve optimum levels of 40–60 ng/mL (nanograms per milliliter).
Photos: adobestock.com
Can summer sun give you enough vitamin D? Chances are, no. “Most people don’t get enough unprotected sun exposure to make enough vitamin D,” says Ken Redcross, MD, a holistic physician and author of Bond: The 4 Cornerstones of a Lasting and Caring Relationship with Your Doctor. Based on research and his years of experience in routinely testing patients’ vitamin D levels, Redcross estimates that 80–90 percent of Americans are low in the sunshine vitamin, even in warm Southern states. Fatigue, anxiety, recurrent infections, and feeling “not yourself” are common signs. In science speak, vitamin D is a “prohormone,” meaning a hormone
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NEWS*BITES
Does Extreme Exercise Enhance Immune Defenses?
GINGER
FIGHTS GESTATIONAL DIABETES
It’s well known that moderate exercise enhances the performance of the immune system and improves resistance to infection. But because athletes can suffer more respiratory infections after events such as marathons, it isn’t clear whether extreme competitive exercise helps or harms immunity. A recent debate among American, British, Australian, and German scientists, published in Exercise Immunology Review, tried to resolve this issue. The group concluded that disrupted sleep and circadian rhythms, poor diet, stress, exposure to pathogens, and an individual’s history of vaccination and infection may all contribute to post-competition infections among athletes. For the rest of us, moderateto-vigorous exercise has beneficial effects on immune function and enhances resistance to disease.
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1–4 CUPS = LESS DEATH According to a Swedish study of more than a half-million men and women, drinking 1 to 4 cups of filtered coffee reduced risk of death from any cause by 15 percent when compared to drinking no coffee at all. For example, risk of death from heart disease dropped by 12 percent among men and by 20 percent among women. However, coffee that wasn’t filtered didn’t decrease or increase the death rate. Paper coffee filters, rather than those made of mesh or metal, produced the health benefits.
Photos: adobestock.com
Ginger supplements can reduce elevated blood sugar and insulin in women with gestational diabetes, a condition that can endanger both mother and baby. That’s the conclusion of a study published in BMC Complementary Medicine and Therapies that compared ginger supplements with a placebo in a group of 70 women with gestational diabetes. The supplements contained 1,500 mg of a ginger extract daily, split into three doses and taken with breakfast, lunch, and dinner.
Gentle Enough for the Planet, Powerful owerful Enoug Enough to Protect Your Skin.
Cooperation Is Contagious
We usually associate contagion with disease, but cooperation and acts of kindness are also contagious, according to a study at the University of Texas at Austin. “Just like the deadly virus, cooperative behavior can also be transmitted across people,” says Haesung Annie Jung, PhD, lead author of the study. Researchers drew this conclusion after reviewing decades of related research. They also found that people are more motivated to help others when they see someone else, rather than themselves, benefit from an act of kindness. “These findings remind the public that their behavior can impact what others around them do; and the more individuals cooperate to stop the spread of the disease, the more likely others nearby will do the same.”
Photos: adobestock.com
Photos: adobestock.com
HOW POSTBIOTICS BOOST IMMUNITY According to a summary published in the Journal of Nutrition, 90 percent of Americans don’t get enough fiber. But who would connect a lack of fiber with the country’s coronavirus pandemic? Most people are familiar with probiotics—the good bugs— for gut health and immunity. But fewer realize the critical relationship between fiber consumption and probiotic survival. The fibrous food for those good bugs—called prebiotics—is lacking in most of our diets, and typical probiotics often die if they aren’t accompanied by their favorite
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(and familiar) prebiotic foods. To add to this immune-enhancing “recipe” are the byproducts of that pre- and probiotic synergy—including enzymes, acids, neurotransmitters, and other metabolites, known as “postbiotics.” Research suggests that some of the immune benefits of postbiotics may surpass those of the good bugs themselves. Poor diet, antibiotics, and other challenges diminish postbiotics in your gut. To replenish them, eat fibrous fermented foods, or take a pre-, pro-, and postbiotic supplement, fermented over an extended time (such as Dr. Ohhira’s Probiotics). —Kat James
M y C HE L L E ’ s P R O T E C T colle ct i on i s a nd alw ays w i ll be reef s afe afe,, mi ne ra l b a s e d , & f ree of h ar mf u l che mi ca ls .
Learn more at MyCHELLE.com
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PASSION BEHIND THE PRODUCT
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companies fostering personal & global well-being
The Sweet Spot
So who ever thought that fruit snacks and endangered species could be part of the same equation? That would be Ben Bartley, founder of Chum Bites. BY NEIL ZEVNIK
A passion for exploration and adventure took Ben Bartley on numerous dive trips, where he was thrilled to interact with that much-maligned apex predator, the magnificent shark. In the process, he became aware of the shark’s plight, how it mirrored the issues faced by other endangered creatures, and how it tied into the environmental deterioration of the planet. And it introduced him to WildAid, an effective nonprofit organization that supports species conservation through the lens of consumer persuasion and community support. But it was the search for healthy fruit treats for his kids that led to this intriguing pairing of sharks and snacks. Finding that most of what was available was filled with added sugars, gums, and preservatives, Bartley thought he could do better for his family—and thus he embarked upon the adventure of creating Chum Bites. “I realized that we can make a better clean-ingredient, dried fruit snack but engineered as candy. No added sugar, full of the natural goodness of vitamins and minerals, fiber and proteins, and
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Chum Bites founder Ben Bartley mixes snacking with learning by featuring fun factoids about endangered species on product packages.
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m
ake it!
Double Strawberry Peach “Jello” Parfait Serves 6 This delightfully refreshing summer dessert will be adored by kids and grown-ups alike. 2 cups Pomona organic pure peach juice, divided 1 Tbs. unflavored gelatin 2 Tbs. Bare Honey Raw wildflower honey, divided 1 cup plain nonfat Greek yogurt ¼ tsp. vanilla extract 3 0.7-oz. packages Chum Bites strawberry ¾ cup sliced fresh strawberries 1. Pour ¹/³ cup the juice into small bowl, sprinkle in gelatin, and stir to combine. Let sit 5 minutes.
Chum Bites gives 15% of its profits to WildAid for programs that protect wildlife and increase local supports for conservation efforts. soft-biting like gummy bears. Once this was captured, it was easy to fuse with my real passion for shark conservation.”
The Fruits of His Labor Capturing that clean, fruit-only process was no walk in the park, though. There’s a reason conventional snacks contain all those additives and ingredients— they make the manufacturing process much cheaper and faster. But Bartley was determined to stick to his guns and use nothing but whole fruit, and eventually Chum Bites emerged successfully (and deliciously).
And then came the sharks—and the elephants, polar bears, pangolins, rhinos, pandas, and more—profiled on Chum Bites packages, fusing snacking with learning. “We want to show how conservation, protecting wild animals in their natural habitat, stopping the illegal wildlife trade, and protecting the health of our oceans is so critical for the future of our own species,” says Bartley. He also notes the timeliness of the message in this year of pandemic: “Look at what has happened around the world. We believe it all started with a human infected by an endangered species in a wildlife market. If that’s not enough of a warning, I don’t know what is.” Last but not least, Chum Bites gives 15 percent of its profits directly to WildAid for programs that reduce global consumption of wildlife and increase local support for conservation efforts. Bottom line for Ben Bartley? “Chum Bites are good for you and good for the planet—that’s all I need!”
2. Heat remaining juice in medium saucepan until it reaches a simmer. Remove from heat, add gelatin mix and 1 Tbs. honey, and stir to dissolve. Pour into 8x8-inch glass baking dish, and refrigerate at least 3 hours, until firmly set. 3. In small bowl, stir together yogurt, remaining honey, and vanilla. Cut gelatin into small cubes; place in a large bowl, and gently fold in strawberry Chum Bites, sliced strawberries, and yogurt mixture. Divide among dessert cups, and serve. Per serving: 110 cal; 6g prot; 0g total fat (0g sat fat); 21g carb; 0mg chol; 20mg sod; 3g fiber; 19g sugar
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IN THE SPOTLIGHT
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stay-healthy secrets from leading experts
How to Eat Your Vitamins For dietitian and author Mascha Davis, MPH, RDN, synergy is the key to healthy nutrition. BY CHRIS MANN
Mascha Davis grew up eating nutrientdense “and really delicious” Russian and Ukrainian dishes that her mom cooked—“a lot of traditional foods like borscht and a lot of the different Russian salads with lots of veggies.” Now, the registered dietitian nutritionist, and author wants you to fill your plate with vitamins and minerals too. Davis emphasizes the importance of consuming nutrients together in whole foods in her new book, Eat Your Vitamins: Your Guide to Using Natural Foods to Get the Vitamins, Minerals, and Nutrients Your Body Needs. “Research is showing more and more that there are so many compounds in foods that work together in synergy,” she says. “They are very hard to isolate and don’t work in isolation the same way that they work when they’re all together. There are compounds that affect how vitamins and minerals are absorbed that are in that fruit or vegetable, so the absorption isn’t going to be the same if we just have that vitamin or mineral isolated in a pill. It’s going to act differently in the body.” Davis’s user-friendly, fact- and recipe-packed book is also a nutritional primer during trying, socially isolated times. “All of the book’s recipes are kind of optimized to boost healthy immunity,” she says.
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Photos: adobestock.com
Win a copy of Eat Your Vitamins! We have 10 copies up for grabs. Email your name and address to betternutritionfreebie@gmail. com. Put “Vitamins” in the subject line.
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Everyone Wants to Know … BN: What are your favorite Eat Your Vitamins recipes to boost immunity? MD: The Perfect Probiotic Breakfast Bowl has Greek yogurt, so it’s a really good source of probiotics and lean protein. So much of our immunity and our immune systems are linked to the gut, so we want to make sure that we’re keeping our guts healthy and eating a lot of good probiotics. And the Anti-inflammatory Nut and Seed Super Salad has lots of superfoods. It has buckwheat, which is one of my favorite gluten-free grains, and pine nuts, pumpkin seeds, and hemp seeds, which are one of my favorite sources of plant-based protein. There’s also fresh mint, fresh mixed greens, and extra virgin olive oil, so all of these foods have the minerals and vitamins—including vitamin E—that are so important for your health.
BN: What are the best sources of fat to increase bioavailability of vitamins A, D, E, and K? MD: These are all the fat-soluble vitamins, which means that we will absorb them fast when they’re consumed with foods that contain fat. This is another reason why eating the whole package of foods is so important as opposed to nutrients just in isolation, because a lot of times these nutrients will come in the right package that already contains those elements that are important for absorption. For example, vitamin E is often found in nuts and seeds, which naturally have a lot of healthy fats. Unsaturated fats such as olive oil and nuts are the top recommendations when it comes to the kinds of foods we need for optimal absorption and availability of fat-soluble vitamins.
BN: Your Peachy Keen Coconut Smoothie has this whole package, right? MD: Yes, and it’s a very easy recipe. It has all whole, natural ingredients. There are avocado, frozen peaches, blueberries, light coconut milk, and pumpkin seeds. It’s really balanced. It has protein, carbs, healthy fats—and it’s delicious.
BN: You also mention clams—why should they be at the top of our list? MD: Clams are such an interesting, nutrient-dense food that are really high in a lot of different minerals and vitamins. They have zinc, iron, magnesium, and selenium. These are just awesome superfoods.
BN: Mental well-being has become another important topic recently. What are the best foods to keep in stock for mental wellness? MD: The first thing I would say—and this sounds so simple but it’s really easy to forget—is staying really well-hydrated, because that can affect your mood. Lack of hydration can cause headaches and cravings so easily. The other kind of big thing I would say is managing blood sugar levels. This is where the complex carbs and fiber come in—eating whole grains and whole fruits and vegetables as opposed to quick, simple carbs that will make your blood sugar rise and crash, which can lead to mood swings. A few superfoods are interlinked with mood. Sustainable fish is a really good one. Dark chocolate has flavonoids that have some potential mood-boosting effects. Bright colored berries also have compounds that some studies have shown can help to lower depression scores. Nuts and seeds are also high in really beneficial compounds that can positively impact mood.
BN: You’re also launching a sustainable seafood company. Tell us about Mini Fish. MD: Seafood is, in my opinion, the best animal-based protein that people can eat. But the key thing is choosing
Photos: adobestock.com
the right kind of seafood because there’s the sustainability issue. Mini Fish (minifish.co) uses the cleanest, most sustainable aquaculture fish that I could get in the U.S. So the levels of mercury in environmental contaminants are nearly undetectable, it tastes incredible, and it has zero ocean impact. It is super sustainable and nutrient dense. As a dietitian, this is the food that I wished existed, and I was looking for it because I wanted to recommend it to my clients. I couldn’t find it so I had to make it myself.
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BONUS RECIPE:
One of Davis’ favorite blended drinks is her Peachy Keen Coconut Smoothie. Get the recipe at betternutrition.com.
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HOT BUYS
*
new & notable
Introducing ...
Meet five natural products causing a stir this month, from oatmilk pops to herbal microbiome support.
Pop Over for a Snack The name is just as intriguing as the taste: AshaPops Popped Water Lily Seeds are a guiltfree superfood snack. An integral part of Ayurveda, these pearls of nature are crunchy with an airy quality (think Cheese Puffs but healthy). They are an excellent source of magnesium and plant protein. AshaPops, started by mother-andson team Asha and Jai, come in Turmeric Garlic, Chili Lime, Vegan Cheese, and Dark Chocolate.
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Big Fish in a Big Pond Garden of Life Dr. Formulated Omega-3s are standouts in a sea of omega-3 products. The new line features five high-potency formulas: Prenatal DHA Vegan, Prenatal DHA, Alaskan Cod Liver Oil, Advanced Omega, and DHA 1,000 mg. The ingredients are Non-GMO Project Verified, fully traceable, and sustainably sourced. They are also processed with SPMs, compounds that support normal inflammatory responses in the body.
Instant Energy Looking to jump-start your day or workout with a burst of energy? NOW Sports B-12 Energy Boost Sticks in Tart Berry are a powerful blend of vitamin B12 and other nutrients that support cellular energy production. With folate, taurine, ribose, natural caffeine, and a 10,000 mcg blast of vitamin B12, this advanced, keto-friendly energy formula will keep you at the top of your game. The powder is sweetened with stevia and xylitol.
Dairy-Free Delight Oat milk is definitely having a moment. And we can’t think of a better way to enjoy it than with Chloe’s Oatmilk Pops. These creamy frozen treats are uniquely refreshing and decadent at the same time. They are free of the 8 major food allergens, Non-GMO Project Verified, and Certified Gluten-Free. Plus, these won’t break the calorie bank at just 100–120 calories per bar. Choose from Raspberry Chip, Mint Chip, and Salted Caramel.
It Takes Guts Say goodbye to your stomach problems with Gaia Herbs’ new digestive formulas: GI Feel Good is a delicious tonic designed to support a calm stomach, especially during stressful moments; Microbiome Cleanse features herbs traditionally used to balance the GI tract and support digestive health; and Microbiome Food supplies prebiotics, nourishment that your digestive flora need to thrive within the GI tract.
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MOR I NGA
SUPER FOOD Moringa is known as the miracle plant.* Bio Nutrition uses the finest 10:1 extract derived from leaves. This nutrient dense food is rich in Vitamins A, B, C as well as the minerals iron & potassium. It is a complete protein source containing essential amino acids as well as co-enzymes and antioxidants. Moringa Powder
Also available in 90 capsules
Also available in Lemon and Mint flavors.
Also available in 4 oz. liquid
Also try these amazing
IMMUNE PRODUCTS! Olive Leaf & Oregano
Black Seed Oil
Supports healthy immune function*
For centuries Black Seed Oil has been revered by the people of the middle east and northern Africa. Black Seed Oil is also known for its unique flavor and health promoting properties.*
Immune Wel lness
Graviola Graviola also known as soursop has been revered by the native people of Central and South America for centuries for its health promoting properties.* Modern scientists continue to explore the potential health benefits of this treasure plant.*
Premiu m Q u a l it y
Available in Capsules, 8 & 16oz. Liquid and Tea.
Available in Capsules, Liquid and Tea.
Bio Nutrition, Inc.
Oceanside, NY 11572 U.S.A. www.bionutritioninc.com 516-432-1590 *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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CHECK OUT
*
guide to cutting-edge supplements
7 Benefits of Zinc
This popular cold remedy has a lot more uses than you might think.
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Photo: adobestock.com
BY VERA TWEED
Zinc is a trace mineral, so we need only small amounts—but it plays a big role in our health. It’s estimated that zinc binds with more than 3,000 different proteins in the human body, and influences many of our internal processes. A HEALTHY IMMUNE SYSTEM
“Zinc is a critical factor for the functioning of many cellular processes, and loss of zinc in the cell leads to various problems, especially in your immune cells,” says Emily Ho, PhD, a leading zinc researcher at the Linus Pauling Institute at Oregon State University in Corvallis. In early attempts to find a treatment for COVID-19, the addition of high-dose zinc supplements to a drug cocktail has shown some success. But this doesn’t mean that zinc alone is a treatment for the virus. Rather, adequate zinc helps your immune system ward off or fight all types of infections. “It’s important to make sure you get enough zinc,” says Ho. She favors getting the mineral from protein-rich foods. “If you do take zinc supplements,” she says, “we don’t recommend high doses—take near the RDA level, 10– 15mg.” The recommended upper limit for zinc is 40mg per day. “At higher doses,” adds Ho, “It will cause problems with copper and iron.” SHORTER COLDS
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Photo: adobestock.com
Zinc lozenges are proven to shorten the duration of colds by up to 40 percent when taken within 24 hours of the first symptoms. Lozenges should dissolve in your mouth and need to be taken every 2–3 hours. The total daily dose of zinc will exceed the usual 40-mg daily limit, but is not harmful if taken for no more than a week or two. FASTER WOUND HEALING
Topical ointments with zinc oxide help cuts, burns, abrasions, and skin ulcers to heal, and also reduce risk of
infection in wounds. Zinc helps reduce inflammation and helps with production of collagen, as well as enhancing the immune system. LESS DIABETES
Zinc enhances insulin function and regulation of blood sugar in diabetics and in healthy people. Some, but not all, studies have found that higher levels of zinc were linked to decreased risk of diabetes—up to 50 percent decreased risk for women. And two placebocontrolled trials in Asia found that 20–30 mg of zinc daily, taken for 6 months to a year, lowered blood sugar in people with prediabetes. LONGER-LASTING VISION
The Age-Related Eye Disease Studies (AREDS) investigated supplements for age-related macular degeneration, a leading cause of blindness in older people. These studies found that a combination of antioxidants with either 25 mg or 80 mg of zinc slowed progression of the disease and helped to prevent it when taken on an ongoing basis. Products with the studied combinations are usually described as “AREDS” formulas.
BETTER BRAIN FUNCTION
In infants, zinc deficiency delays neurological development. In adults with Alzheimer’s, zinc levels are typically low, and preliminary research shows that zinc supplements may slow down mental decline. Other studies have found that zinc levels are low in people suffering from depression and that zinc supplements may reduce symptoms. In addition, Australian studies of middle-aged and older people found that they were less likely to develop depression if their diets contained higher amounts of zinc. HEALTHIER TESTOSTERONE
Studies show that zinc is essential for men’s sexual health, sperm production, and fertility. In young men, a study found that low levels of zinc—induced by a temporarily zinc-restricted diet— lowered levels of testosterone. In older men with low testosterone, zinc supplements increased levels. The Future of Zinc The COVID-19 pandemic shone a brighter light on zinc, and research is heating up. In the past year, about 35 clinical trials with zinc were published in major scientific journals. At the time of this writing, more than 270 clinical trials with zinc are underway.
Zinc Supplements
In supplements, zinc comes in a variety of forms in individual zinc MegaFood Quantum ZAND products, as well as in multis or Zinc Health Naturals other formulas. Studies have shown TheraZinc Elderberry Spray Zinc that zinc picolinate and Optizinc (zinc methionine) are better absorbed than zinc citrate and zinc gluconate, and the latter two are better absorbed than zinc oxide (which is found mostly in sunscreens and ointments). Other forms include zinc acetate, sulfate, and orotate, and food-based brands of zinc such as MegaFood, Garden of Life, and New Chapter. Caution: Avoid zinc nasal gels and nasal sprays because they can permanently damage the sense of smell.
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NATURAL REMEDY
*
holistic strategies to help you feel better
Eating for Your Genes Good health begins at the cellular level. BY LISA TURNER
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Inadequate shut-eye has been linked with lower DNA repair and more breaks in DNA—explaining the increased risk of cancers and neurodegenerative diseases in people who are sleep-deprived. And it’s not just a lifetime of insomnia. In one study, researchers found that just a single week of insufficient sleep altered the activity of more than 700 genes.
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Get Enough Sleep
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For years, we’ve believed it’s all in our genes—that a predetermined and unalterable genetic makeup would set us up for obesity, disease, and premature aging. Now, emerging research is showing that’s not the case. What we’re learning: Almost all of our genes may be influenced by the foods we eat. In the words of Deepak Chopra and Rudolph E. Tanzi in Super Genes (Harmony, 2015), “You’re not just the genes you were born with. You’re the user and controller of your genes, the author of your biological story. No prospect in self-care is more exciting.” It starts with DNA, the genetic code that determines all the characteristics of a living thing. DNA is packaged into chromosomes that contain all of our genes—sections of DNA that include the instructions for making the proteins our bodies need to function. But DNA isn’t a rigid, indelible code, as was once thought. Instead, new studies are finding that nutrients in our food profoundly affect gene expression—the process by which information from a gene’s DNA sequence is translated into a substance, like a protein, that’s used in a cell’s structure or function.
We’ve known for years that degenerative diseases (and the aging process) all involve some kind of damage or impairment to DNA. This damage can come from toxic chemicals, cigarette smoke, UV rays from sunlight, radiation (such as X-rays), and even byproducts of the body’s normal metabolic processes. DNA gets damaged throughout life, even tens of thousands of times a day. The cells are able to repair most of this damage—in most people, fairly efficiently through their 20s. But as we age, DNA damage accumulates and can cause serious problems including cancer and other diseases. The good news is that no matter what your genetic background, you’re not doomed to suffer the same diseases as your parents or grandparents. There are many things you can do that impact gene activity and help protect and repair DNA. Here’s what the studies show:
Researchers say that sleep deprivation affects gene expression in the nervous system, especially on genes related to neuronal plasticity, brain function, and cognition. But skimping on sleep also increases inflammation and impacts the expression of stress-related genes. So make sure you’re getting plenty of shut-eye every night. If you struggle with sleep, try valerian, passionflower, or melatonin.
in muscles. And other research shows exercise promotes gene expression of feel-good chemicals in the brain. What you do isn’t as important as how often you do it—regular activity is key. Work daily movement into your life. Schedule walk-and-talks instead of lunch meetings, park at the far end of the lot, get up from your desk job every few hours and run up and down the stairs, do jumping jacks while you’re watching TV.
Be Active
Chill Out
Our genes evolved with the expectation of a certain level of physical activity required for normal gene expression. When we’re sedentary, we impact gene expression and increase the risk of disease. Research shows exercise changes the shape and functioning of our genes. In one study, 117 genes were expressed differently in the brains of animals that began a program of running. Another study found that physical exercise changed the DNA in muscle cells, impacting genes that play a role in energy metabolism, insulin response, and inflammation
Chronic tension and anxiety increase levels of stress hormones, which can cause changes in the brain’s DNA. In one study, these changes were most closely associated with genes related to mental issues, such as depression, schizophrenia, and autism spectrum disorder. Similar DNA changes have been seen in the brains of clinically depressed people who committed suicide. Other research shows that stress impacts genes that regulate inflammation, and mindfulness meditation techniques can turn down the expression of pro-inflammatory genes.
If you’re a stress case, try a simple morning meditation, starting a yoga class with friends, and/or breathing deeper in tense situations. Lemon balm, omega-3 fatty acids, ashwagandha, and L-theanine supplements also all have proven stress-relieving benefits.
Eat Less Minimizing daily caloric intake—while still getting adequate amounts of vitamins, minerals, and other nutrients—has been shown to reduce DNA damage, enhance DNA repair, delay the effects of aging, and lower the risk of disease. And the reason is pretty simple. The body’s normal process of breaking down foods forms free radicals, so if you eat less food, fewer free radicals are being produced, and there’s less risk for DNA damage. Most studies focus on the impact of lowering calories by about 30 percent— easier that you might think. If you’re currently eating around 2,000 calories a day, skip that Big Mac and fries (880 calories) or your morning Starbucks muffin and latte (650 calories).
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Photo: adobestock.com
Minimize Starches Our bodies were designed to eat nonstarchy fruits and vegetables (such as berries and leafy greens), along with lean meat and unprocessed fats. Our current diet, high in refined carbs and sugars, makes the genes involved in the development of inflammatory compounds work overtime. And genes involved in type 2 diabetes, cardiovascular disease, Alzheimer’s disease, and some forms of cancer are activated by a carbohydrate-rich diet. Some studies on genetic research show that a diet made up of one-third protein, one-third fat, and one-third carbohydrates reduces the risk of disease. To protect your DNA, balance your diet between lean protein, unprocessed fats, and non-starchy fruits and vegetables. Some suggestions: a cup of oatmeal topped with a tablespoon of almonds; a handful of blueberries and a scoop of protein powder; a tuna sandwich and an apple; or a serving of salmon with half a cup of beans and a big salad with olive oil. JULY 2020
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Focus on Nutrients A number of vitamins, minerals, and vitamin-like substances have been shown to protect and repair DNA. Some of the most important:
* * *
B vitamins: especially folate, niacin, and vitamins B6 and B12, found in meat, seafood, eggs, beans, leafy greens, and seeds. Sulforaphane: found in broccoli sprouts, broccoli, cauliflower, cabbage, Brussels sprouts, and kale. Epigallocatechin gallate (EGCG): found in green tea, white tea, and oolong tea, and in small amounts
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in strawberries, raspberries, blackberries, plums, and peaches. Selenium: found primarily in Brazil nuts, tuna, sardines, oysters, chicken, turkey, brown rice, and sunflower seeds. Carotenoids (lycopene, lutein, astaxanthin, and zeaxanthin): found in pink grapefruit, watermelon, tomatoes, papayas, mangoes, leafy greens, and salmon. Anthocyanins: found in blueberries, blackberries, red cabbage, black plums, red radish, and raspberries. Citrus flavonoids: found in grapefruit, oranges, tangerines, lemons, and limes.
* * * * * *
N-acetylcysteine (NAC): found as cysteine in chicken, turkey, eggs, cheese, beans, and yogurt. Alpha lipoic acid: found in spinach, broccoli, sweet potatoes, tomatoes, carrots, beets, rice bran, and red meat. Carnitine: found in red meat, chicken, milk, fish, beans, and avocado. Creatine: found in red meat, poultry, pork, fish, eggs, and shellfish. NADH: found in red meat, fish, poultry, and yeast. Coenzyme Q10: found in beef, chicken, fatty fish, beans and lentils, spinach, cauliflower, sesame seeds, and pistachios.
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NATURAL REMEDY
• JULY 2020
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TRADITIONAL CARIBBEAN
Authentic
Irish Sea Moss Used by the people of the Caribbean for generations. This treasure from the sea has been cherished for its bountiful heath restoring properties and for boosting sexual prowess and fertility. It was often consumed as a tea to keep ones health up or blended into a tonic with other traditional herbs to increase energy and vitality. Only naturals Authentic Irish Sea Moss is the same botanical form used for generations by the native people of the Caribbean.
For more information visit our website at www.onlynaturalinc.com or call 1-516-897-7001
USA
MADE IN
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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ASK THE NATUROPATHIC DOCTOR
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answers to your health questions
The Tinnitus-TMJ Connection Ringing in the ears has been a medical mystery for years. Could the cure be as simple as a trip to the dentist?
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Photo: adobestock.com
BY EMILY KANE, ND LAC
Q
Photo: adobestock.com
Photo: adobestock.com
I have developed an annoying ringing in my ears. I have seen a few doctors without success. The gist of the advice I’ve been given so far is, “Learn to live with it.” Is there really nothing else I can do? Tinnitus is any sound that someone perceives when there is no outside source for the sound. The noises can be soft, loud, ringing, blowing, roaring, buzzing, hissing, humming, whistling, or even sizzling. This mystery of perceived sound, without an obvious source, has puzzled medical scientists for hundreds of years. Tinnitus affects over 50 million Americans according to the American Tinnitus Association (ata.org). Of these, 2 million are so debilitated by the condition they cannot function at a normal level on a day-to-day basis. It is, unfortunately, a substantial cause of suicide. The association also states, “Currently there is no cure.” But, the news is not all grim. I spoke with Ronald L. Rosenthal, DDS, who published, as part of a larger body of work on headaches and migraines, a paper entitled, “Is Tinnitus Messing with Your Head?” Dr. Rosenthal has spent more than 40 years teaching about head, neck, and facial pain to dental students. Many causes of tinnitus have been proposed in the popular and medical literature including stress, smoking, hearing loss, earwax build-up, high blood pressure, exposure to loud noises, excessive coffee drinking, damage to the hearing center of the brain, and more. Treatments have been proposed (including by me, in this magazine) such as acupuncture, high-dose Ginkgo biloba (240mg daily), earwax removal, and hearing aids that provide
white noise, some of which may help. Dr. Rosenthal emphatically states that these treatments may help the symptoms of tinnitus, but they are less than fully successful because they do not treat the cause.
without unconsciously going into a clenching or grinding mode. [Editor’s note: Visit nationaldentex.com for more information on the NTI mouthguard.]
Dental Issues
If you or a friend suffers from tinnitus, and you have not considered a correlation with your dental alignment, take this Dr. Rosenthal’s explanation of the possibility to your dentist. It’s very easy root cause of tinnitus involves the to see the effect of grinding: Your molar structure of the temporomandibular surfaces look worn down. joint (TMJ), which, under stress, causes And while on the topic of oral a slight chronic jaw dislocation, leading health, I want to shout out for excellent to a vibration in the inner ear that dental hygiene. All sorts of weird bugs is perceived as noise. He is a strong can grow in the mouth, and there is a proponent of an orthodontic technique well-established correlation between called “selective grinding,” which an unhealthy microbiome in the mouth micro- adjusts the back teeth surfaces and cognitive decline. Yes, it’s true! to perfect the bite closure without People with poor oral hygiene (and pain or distortion. poor diets) are putting themselves I also spoke with at greater risk for dementia and an orthodonAlzheimer’s disease. tist in my local I’m a fan of using xylitolcommunity who infused toothpastes and was aware of mouthwashes, as they help Dr. Rosenthal’s work, mop up bad bugs in the mostly from the 1970s mouth. And studies show during his tenure at the that using xylitol gum University of Kentucky (a reduces ear infections, leading research center in sinus infections, and the diagnosis and management dementia. Having of oral and facial pain). In more said that, some recent years, so-called subtractive people find that dentistry (removing teeth whole, chewing gum or even grinding down parts of the makes their enamel) fell out of favor—because once tinnitus worse, so gone, these structures can never be pay attention to authentically replaced. Mouthguards what your body (I favor the tiny NTI tells you, and devices that fit over GET MORE react accordingly. the front 2 teeth) are DR. KANE another approach to Join Dr. Kane for her helping the jaw stay rejuvenating Big Island in a relaxed position, Retreat, January 5–14,
The Real Cause of Tinnitus
+
2021. Go to tri.ps/DSR for all the details.
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NATURAL BEAUTY
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pure ingredients for skin & body
Go Light This Summer
Keep your skin soft and smooth on sweltering days with lightweight lotions and body washes. BY SHERRIE STRAUSFOGEL
To seal in the moisture, slather on a body lotion or body oil when your skin is still damp. Powerful fruit and vegetable oils such as coconut, avocado, jojoba, and rosehip seed can improve the health of your skin, not just its appearance. They actually feed your skin nutrients. When shopping for a body moisturizer in summer, look for water-, aloe-, or oil-based lotions or light oils that rapidly and thoroughly absorb into the skin’s dermal layers, leaving no greasiness. If you have oily skin, it might seem counterproductive,
but jojoba and other oils balance skin’s oil production to calm oily areas and moisturize dry ones. Very dry and mature skin types may need denser shea butter lotions. Check the lotion’s label to avoid cheap preservatives, irritating chemicals, and worthless fillers such as sulfates, parabens, phthalates, mineral oil, synthetic fragrances, and PEG compounds. The scent should come from essential oils.
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When the temperature heats up, swap out your body wash and body moisturizer for lighter formulations. During the summer, the skin on your arms and legs is exposed more often to the sun and environmental pollutants, causing sunburn, brown spots, dryness, and irritation. So treat that skin with extra care. When the weather’s hot, you also tend to shower more often, which dries skin. This makes humectants such as aloe and natural glycerin that draw moisture into the skin important. Moisturizing body washes may also contain hydrating fruit and nut oils such as argan, jojoba, almond, and mango seed, as well as vitamins, such as vitamin E. Look for body washes that contain moisturizing ingredients rather than harsh foaming agents, like sodium lauryl sulfate, or preservatives, like parabens. Your body wash should not contain polysorbates, phenoxyethanol, mineral oil, triclosan, TEA/DEA, synthetic fragrances, or colors.
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Boost your body’s good bacteria with Tom’s of Maine Prebiotic Moisturizing Body Wash. Killing all bacteria may do more harm than good. Inulin, a prebiotic, helps the growth of beneficial bacteria, which in turn helps skin retain its moisture and maintain a healthy barrier. Glycerin and sunflower seed oil moisturize, while cleansing agents from corn and coconut or palm kernel oil gently wash skin. Essential oils and other natural fragrances provide an indulgent scent. Choose from Gentle Lavender, Blood Orange, Soft Rose, and Fresh Apple Scent.
Photo: adobestock.com
Balance and center yourself while you bathe with Pacifica Cannabis Flower Body Wash. An aromatherapeutic blend of sandalwood, orange, jasmine, and lavender will calm and brighten your mood, while aloe, hemp seed oil, chamomile, white tea, arnica, and glycerin moisturize and heal irritated or sensitive skin. It’s 100 percent vegan, and formulated without parabens, phthalates, sulfates, or mineral oil.
Get a full-body glow with Desert Essence Jojoba & Sunflower Body Oil Spray. This silky and light after-shower finishing spray absorbs quickly to seal in moisture. It helps smooth, soften, and protect skin with a blend of jojoba, sunflower, and apricot oils, plus an extra dose of hydration from sweet almond and coconut oils and shea butter. Try Jojoba & Sweet Almond Body Oil Spray if your skin is dry; or Jojoba, Coconut & Chamomile Body Oil Spray for sensitive skin. Moisturize thirsty skin with Derma E Vitamin E Fragrance-Free Therapeutic Shea Body Lotion. Vitamin E softens and restores dry, rough, flaky skin. Cranberry seed, olive, and jojoba oils deliver additional antioxidant and nourishing benefits. Shea butter, glycerin, and aloe provide rich moisture. This lotion is ideal for extra-dry hands from frequent washing. Pamper your skin with Andalou Naturals Soothing 1000 Roses Body Lotion. Rosehip and argan oils blend with rich shea and cocoa butters to nourish, smooth, and soften dry skin. Rosewater soothes the senses and the skin. Alpine rose and other plant stem cells—an antioxidant 8-berry complex—and hydrating aloe help protect skin’s moisture barrier for an all-over body treatment. JULY 2020
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Summer Essentials MUST-HAVE SOLUTIONS FOR MORE FUN IN THE SUN. BY LISA TURNER
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ummer isn’t always carefree. Playing outside is fraught with hazards such as bites, burns, allergies, and sprains. And motion sickness can put a serious damper on summer travel. This year, prepare yourself for the season by stocking a small zippered bag with first-aid basics—adhesive bandages, rubbing alcohol, instant cold packs, hand wipes, and tweezers— and include the following essentials to keep you happy and healthy all summer long.
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Bug bites and stings.
Campgrounds, hiking trails, and outdoor events are crawling with biting, stinging critters. Wear shoes, avoid perfume and strongly scented lotions or deodorant, and cover exposed skin— especially during sunrise or sunset, when insects are more active. Keep bugs at bay with a natural insect repellent, and stock up on natural topicals to ease itching, pain, and redness if you do get bitten or stung. SUMMER ESSENTIALS: Quantum Health Buzz Away Extreme; All Terrain Herbal Armor Repellent Spray; Badger After-Bug Balm.
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Sunburn. We know you’re
SUMMER ESSENTIALS: Boiron Arnicare Gel; Prince of Peace Tiger Balm Sports Rub; Arthur Andrew Medical Neprinol AFD; Organic India Turmeric Formula.
a seat near the wings where motion is minimized. And if your tummy tumbles at the mere mention of movement, choose stomach-soothing remedies such as ginger, essential oils, and homeopathic remedies. SUMMER ESSENTIALS: Solaray Ginger Trips Chewables; Hyland’s Motion Sickness Tablets; Clear Motion & Digestive Aid; SpaRoom Traveler’s Aid Personal Diffuser.
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Motion sickness. Even if
you’re not flying this summer, you’ll likely encounter lots of opportunities for motion sickness. Caused by repetitive motions that disturb the inner ear, this common condition can be triggered by car trips, boat rides, trains, and roller coasters. Even 3D movies can leave some people feeling bilious. To stop queasy stomachs before they start, avoid greasy or heavy foods, don’t read, and keep your eyes focused on a distant, stationary spot. If you’re flying, choose
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Rashes. Your summer hike led
you through a lush field of poison ivy, poison oak, or other noxious flora. To avoid that itch that just won’t stop, learn what these plants look like and where they grow, stay on cleared areas when you’re hiking or camping, and wear protective clothing—long-sleeved shirts,
slathering on sunscreen—but despite your best efforts, you still get burned. For additional sun protection, seek shade, wear a wide-brimmed hat and light, long-sleeved cover-ups or clothing with UPF protection, and avoid the sun during peak hours—usually 10 am to 2 pm. Soothe minor sunburns, redness, and irritation with aloe vera, tea tree, and other botanicals. SUMMER ESSENTIALS: Lily of the Desert Aloe Vera Gel; Topricin After Burn Cream; Goddess Garden Organics After-Sun Gel.
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biking, and hiking makes sprains and strains more common in summer. To protect against everyday-athlete and weekend-warrior injuries, warm up and stretch first, wear good shoes that fit well, run on flat surfaces, and avoid extreme activities when you’re tired or in pain. To ease sprains, strains, and muscle pains, look for topical treatments and supplements with arnica or menthol, and natural anti-inflammatories such as turmeric or proteolytic enzymes.
Photo: (this page and previous spread) adobestock.com
Sprains, strains, and muscle pain. All that running,
pants, socks, and boots—if you’re in a heavily wooded area. If you do come in contact with irritating plants, wash your skin promptly with cool water and mild soap, and look for creams, salves, and homeopathic remedies to ease itching and soothe irritation. SUMMER ESSENTIALS: Bach Flower Essences Rescue Cream; Boericke & Tafel Florasone Cream; Derma E Tea Tree & Vitamin E Cream.
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Photo: (this page and previous spread) adobestock.com
Dehydration and heat stroke. Too much time in the
hot summer sun can lead to heat stroke— especially if you’re not regularly hydrating. If you’re super-active in summer, start slowly to let your body acclimate to increased temperatures. Wear lightcolored, loose-fitting clothes, take breaks in the shade, and replenish lost fluids, especially with natural hydrating beverages—they’ll boost electrolytes, and studies show that flavored beverages encourage more consumption than plain water.
SUMMER ESSENTIALS: Ultima Replenisher; Trace Minerals Research Electrolyte Stamina; Eidon Ionic Minerals Electrolytes.
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Cuts, burns, and minor injuries. Bike rides, home
improvement projects, and kids’ camps mean more opportunities for cuts, scrapes, burns, and other summer owies. To treat wounds and soothe pain, look for products with antibacterial ingredients and calming botanicals like calendula. And keep a homeopathic spray on hand to promote calm after minor traumas— especially good for kids. SUMMER ESSENTIALS: Now Foods Tea Tree Oil; Puremedy Original Healing Salve; Bodyceuticals Calendula Salve; Bach Rescue Remedy Spray.
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Allergies. April showers and
May flowers may be long gone, but summer allergy season can still leave you sneezing, sniffling, and stuffy well into the hottest months. The most common culprits are grasses and weeds, especially ragweed. Plus mold, smog, and dust mites tend to peak in summer. Fight back with homeopathics and natural supplements that protect the respiratory system, support immune health, and fight runny, itchy noses and eyes. SUMMER ESSENTIALS: WishGarden Herbs Kick-ass Tincture; BioAllers Grass Pollen Allergy Treatment; Nature’s Way Umcka Allergy & Sinus Tablets. JULY 2020
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The
Keto-Friendly
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South Beach Diet
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REMEMBER THE SOUTH BEACH DIET? It’s back with a keto twist. Here’s how it can help you beat sugar addiction, burn fat, and achieve lifelong health.
S
BY VERA TWEED
Photo: adobestock.com
ugar addiction is the same as alcohol, cigarettes … any addiction,” says Arthur Agatston, MD, author of the South Beach Diet and his latest, The New Keto-Friendly South Beach Diet. But you can beat it, he adds—for good. As someone who has struggled with his own sugar addiction, Agatston knows the pitfalls of diets only too well. “When I put weight on my belly after I cheated, my wife would say, ‘Arthur, you can only do radio,’” he recalls. But rather than giving up, he found the lasting cure. “I feel so much better. I really call it the fountain of youth,” he says after staying slim and full of energy for the past year and a half. And the same holds true for his patients who’ve adopted these new eating habits.
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Agatston’s new diet lowers carbs enough to turn on enzymes that burn excess body fat, but not so low that it’s difficult to maintain. And it ends the pattern of eating throughout the day—the popular pastime of “grazing.” In terms of the underlying science, it combines two effective principles: the keto diet and intermittent fasting. Agatston has found that for most people, eating a bit more unprocessed carbs and protein than you would in the very-low-carb keto diet can produce comparable benefits. But it’s easier than a “diet” that inevitably ends one day. Timing of food is equally important. For years, many nutritionists have believed that small, frequent meals— every three hours or so—were essential to keep levels of blood sugar stable and prevent cravings. Not so, says Agatston; “We now know they do the opposite.”
Why Eating Often Is Deadly You probably know that eating carbs raises blood sugar, and then insulin levels rise in response and blood sugar drops. It’s a normal reaction, but eating too often can make it go haywire. With frequent meals or snacks, insulin rises significantly more than it would with fewer meals. Even if you ate the same amount of food in one large meal, your insulin would rise significantly less. “When your insulin levels are high, they’re blocking access to fat,” says Agatston, “So, you’re walking around hungry all the time, even though you have a lot of excess fat.” High insulin is what enables bears to gorge and continually gain weight through the summer and early fall. “Bears are ravenously hungry even though they have 400 pounds of stored fat,” he says; “They can eat 30,000 berries per day.”
Consequences of High Insulin Over time, insulin levels become chronically elevated. In addition to fostering obesity and making lasting weight loss impossible, elevated insulin
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leads to many of today’s chronic health problems, including:
* * * * * * * * *
High blood pressure Reduced immune function Inflammatory belly fat Diabetes Prediabetes Fatty liver disease Atherosclerosis Memory lapses and mental decline Increased risk for breast, gastric, colon, pancreatic, and liver cancers
Hidden Insulin Danger “Most Americans are walking around with high insulin,” says Agatston. It’s a problem even among teenagers. Yet, most doctors aren’t aware of the danger. Outside of diabetes treatment, insulin isn’t routinely checked as a marker of health. And in the rare cases where an
Elevated insulin keeps blood sugar levels in a normal range for decades, masking the underlying problem. But eventually, blood sugar will also rise, and that’s when prediabetes or type 2 diabetes is diagnosed. Meanwhile, elevated insulin levels have been causing damage for years. Agatston sees people in their 30s, or even younger, with plaque in their arteries because of high insulin. But their blood sugar levels are normal.
The Real Insulin Test Although few doctors outside of research settings are familiar with it, there is an insulin tolerance test that Agatston uses to detect abnormal insulin patterns. It requires several blood samples: before you have a glucose drink, 30 or 60 minutes later, and again after 90 and 120 minutes. If insulin takes more than 60 minutes to peak,
“When your insulin levels are high, they’re blocking access to fat,” says Agatston, “So, you’re walking around hungry all the time, even though you have a lot of excess fat.” insulin test is performed, it measures only fasting insulin rather than the real danger—disrupted insulin patterns. In truly healthy people, insulin levels peak about 30 minutes after eating and then gradually drop back to their baseline within an hour or two. With too much sugar, processed carbs, and frequent meals and snacks, insulin takes longer to peak and longer to drop. And then, it stays chronically high, keeping you chronically hungry.
or if it’s higher at 120 minutes than it was at 60 minutes, there’s a problem. For more information about the test, you can search “insulin response to glucose” at questdiagnostics.com. You will need to work with a health professional. However, if you’re struggling with hunger, low energy, weight, mental focus, high blood pressure, prediabetes, type 2 diabetes, or heart disease, a diet that promotes healthy insulin function can help turn things around.
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Photo: adobestock.com
What’s New
Keto-Friendly South Beach Diet Snapshot Agatston’s diet sets up a low-carb lifestyle in two phases: PHASE 1: A stricter low-carb regimen for at least a month, until you’re no longer addicted to sugar and have reached certain milestones, including increased energy and endurance; no cravings or frequent hunger during the day; decreased belly fat and waist size; and normal levels of blood sugar. You may or may not have achieved your weight-loss goal, but the rate of loss has slowed down. Aim to eat no more than 50 grams of carbs per day.
PHASE 2: The lifestyle eating approach from here on out, with the introduction of some additional carbs. If you haven’t reached your weight-loss goal in the first phase, you’ll continue to lose weight more gradually. Aim to eat no more than 100 grams of carbs per day.
In both phases, these are the most important things to do:
* * * * * * * * *
Stay away from sugar and refined carbs. Eat fewer, larger meals rather than frequent small ones. Eat whole foods rather than processed or packaged ones. Eat a variety of non-starchy vegetables. Eat a variety of meats, poultry, and seafood. Include healthy fats such as almond, avocado, coconut, MCT, hazelnut, sesame, and olive oils, but not vegetable oils or refined oils. Include full-fat dairy products and eggs. If you have snacks, keep them low-carb, such as a small handful of nuts. Eat slowly.
Phase 1 and 2: Similarities and Differences A typical plate would look similar in both phases, with non-starchy vegetables filling at least half and the rest being a protein such as meat, poultry, seafood, or low-carb vegan protein. Soda, sugar, corn, wheat, and potatoes aren’t on the menu in either phase. And preferred sweeteners should always be stevia, monk fruit, or erythritol. While following the main rules above, there are foods and drinks forbidden in phase 1 that can be added in phase 2, including:
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Photo: adobestock.com
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High-protein grains (1 serving = ½ cup) such as amaranth, buckwheat, oats, quinoa, and wild or brown rice. Small servings of some starchy vegetables, such as sweet potato or yam (½ medium one), winter squash (¼ cup), calabaza squash (½ cup), and pumpkin (¼ cup). Lower-sugar fruits such as berries, starfruit, apples, apricots, peaches, and melons. Alcoholic drinks no more than twice a week, such as a 1½-ounce serving of spirits, a 4-ounce glass of wine, or a low-carb beer.
Throughout the process, and especially in phase 2, Agatston encourages each individual to be aware of how they react to different foods. If symptoms of sugar addiction, frequent hunger, or cravings return, be more vigilant in controlling carbs to get back on track. The overall goal is to learn as you go and develop eating strategies that work for you. Detailed menus and recipes are included in The New Keto-Friendly South Beach Diet.
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Sesame Glazed Beef & Veggie Bowl
1 Tbs. olive oil 1 lb. beef steak ¼ cup diced onion 2 cups broccoli florets ½ cup sugar snap peas ¼ cup reduced-sodium tamari sauce 1 Tbs. toasted sesame oil 1 Tbs. minced garlic ½ cup beef broth 1 tsp. tapioca flour ¼ cup chopped scallions 1 Tbs. sesame seeds
3. Meanwhile, in small mixing bowl, whisk together tamari, sesame oil, minced garlic, beef broth, and tapioca flour until dissolved. Add sauce to skillet, stirring to coat vegetables. Bring the mixture to a boil, and reduce the heat to medium-low.
1. Heat oil in large skillet over medium-high heat. Pat beef dry and season all over with salt and pepper to taste. Add beef to hot pan, and brown 3–4 minutes per side. Remove beef, and set aside, reserving grease in skillet.
4. Cut steak into small pieces, about 1 inch square, and return to pan with vegetables. Simmer 5–7 minutes, until beef is cooked to desired doneness. Divide steak and veggies among 4 individual bowls. Garnish with the scallions and sesame seeds, and serve.
2. Reduce heat to medium. Add onion, and cook 3–4 minutes, until translucent. Add broccoli florets, and cook 3–4 minutes more, until brown. Add sugar snap peas, and cook 1–2 minutes more.
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Per serving: 260 cal; 30g prot; 12g total fat (2.5 sat fat); 7g carb; 70mg chol; 850mg sod; 2g fiber; 2g sugar Recipe excerpted with permission from The New Keto-Friendly South Beach Diet.
Photo: Courtesy of The New Keto-Friendy South Beach Diet
Serves 4 Skip the takeout. Coat savory steak, crisp broccoli, and sweet sugar snap peas in a thick and creamy sesame glaze. You can make this dish ahead or store leftovers in an airtight container in the fridge for 3–4 days. For longterm storage, freeze individual portions. Defrost overnight in the refrigerator before reheating.
• JULY 2020
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recipe makeovers full of modern flavor
ma
HEALTHY DISH
Vegan “Cheese”
i ke
How to make your own healthy spread from treenuts. BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC
I’m not a fan of vegan “substitutes” such as vegan cheese or vegan pizza. For some reason, many vegan “substitute” foods are made with horrible ingredients and lots of chemicals. (Try reading the ingredient list on a vegan pizza—if you dare!) But this one is different. Very different. In fact, it’s the only vegan cheese I’ve had that I actually like. Here’s why: First of all, it’s made from one of my favorite foods, nuts (see “Featured Ingredient,” below right). Secondly— unlike lots of imitation cheeses—it tastes extraordinarily good. And finally,
it contains really healthy ingredients such as probiotics, and none of the chemical-tasting pseudo-ingredients often used in fake foods. As my grandmother used to say, what’s not to like? Making your own vegan cheese— or “cheez,” as Chef Jeanette likes to call it—isn’t really difficult, but it does take some time (for soaking and culturing). And there’s no getting around it—you’ll need either a high-speed blender or an industrial-strength one. But here’s the good news: The flavors of these “cheezes” are so good, you won’t miss the real thing even a little bit.
And let’s face it, for many people, these cheezes are just going to be a lot easier to digest than traditional cheese. I love the “double-batch” approach because it produces enough cheez to ensure you’ll be able to nosh for quite a while. (Why go to all the trouble if it only lasts one evening?) These soft vegan cheezes are amazing on a simple (gluten-free) cracker, but they also work as a bagel schmear, to liven up sandwiches or wraps, as a dip for crudités or fruit slices, or even dolloped over crisp green salads (one of my personal favorites). Enjoy!
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A countertop is fine for culturing in the summer months. When it’s cooler, I put my cheez in the microwave with the stove light on underneath to make it a little warmer than room temp. Culturing is an art in itself. For most people, the cheez will taste “right” when it’s got a slight sharp or sour tang. You can also eat it earlier than 24 hours—before you can taste the sour note—or let it rest for an additional 12 hours to increase the sharpness, according to your personal preference. Cooler temperatures will slow the culturing process, and warmer temps will speed it up. Adjust your times accordingly.
Photo: adobestock.com
Notes from the Clean Food Coach:
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i t! ke
Double Batch Treenut Cheez: Cranberry Orange Pecan and Everything Bagel Flavors Makes about 2 cups (16 servings) BASE CHEEZ 1½ cups raw unsalted cashew pieces 1 cup raw unsalted macadamia nuts 1 cup spring water 1 tsp. probiotics powder (if you don’t have it in powder form, you can open up capsules) Juice from ½ small lemon 1 Tbs. nutritional yeast, optional ½ tsp. sea salt
CRAN-ORANGE PECAN FLAVOR 3 Tbs. chopped juice-sweetened dried cranberries, or more to taste 3 Tbs. chopped toasted pecans, or more to taste 2 lightly packed tsp. orange zest
1. Cover nuts with water in separate bowls, and soak 8 hours or overnight. Discard soak water, rinse well, and combine nuts in high-speed blender. Add spring water, and blend mixture until smooth. Add probiotic powder, and stir well. 2. Transfer mixture to clean nut milk bag, and twist until cheez is tightly bound, but not squishing out. Use string or rubber band to secure top, and place bundle into fine mesh stainless steel strainer over bowl. (If you don’t have a nut milk bag, you can spoon the cheez directly into the center of your strainer.) Cover lightly with clean dish towel, and place in a warmish area to drain and culture for 24 hours.
EVERYTHING BAGEL FLAVOR 2 Tbs. toasted sesame seeds 1 Tbs. nutritional yeast, optional 2 tsp. granulated onion powder 1½ tsp. granulated garlic powder 1½ tsp. poppy seeds, optional ¾ tsp. sweet paprika Flake salt, to taste
3. When cheez is cultured, turn it out into a bowl. Stir in lemon juice, nutritional yeast, if using, and salt. Divide into two equal batches, and place in separate bowls. 4. Into one bowl, fold cranberries, pecans, and zest into Base Cheez. Taste and add more, if desired. 5. Into second bowl, add sesame seeds, nutritional yeast, onion powder, garlic powder, poppy seeds, paprika, and flake salt to Base Cheez, and stir to mix well. Taste and adjust seasonings, if desired. 6. Store cheezes in 2 covered glass containers in refrigerator for up to 5 days, or freeze extra for use within 2 months.
Per serving (Base Cheez): 120 cal; 3g prot; 11g total fat (2g sat fat); 4g carb; 0mg chol; 75mg sod; 1g fiber; 1g sugar Per serving (Cran-Orange Pecan Cheez): 150 cal; 3g prot; 13g total fat (2g sat fat); 8g carb; 0mg chol; 75mg sod; 1g fiber; 4g sugar Per serving (Everything Bagel Cheez): 140 cal; 4g prot; 12g total fat (2g sat fat); 5g carb; 0mg chol; 75mg sod; 1g fiber; 1g sugar
Featured Ingredient:
Photo: adobestock.com
Photo: adobestock.com
Macadamia Nuts Here’s what Dr. Robert Atkins (of Atkins Diet fame) had to say about macadamia nuts in Health Revelations, way back in November 1996: “I’ve always looked for a food that could serve as a meal in itself—nutritionally complete and safe as a snack. All you need to do is keep a jar of macadamia nuts handy. I snack on them whenever a meal is late ... I simply will not board an airplane without them.” Now I wouldn’t go so far as to say that macadamia nuts are “the” perfect food, but they sure are a good one. The oil in macadamia nuts is more than 80 percent monounsaturated, higher than any other nut oil, even olive oil (about 75 percent monounsaturated). Monounsaturated fat is the main fat in the Mediterranean diet, which has been shown in virtually every research study to be associated with lower levels of heart disease and cancer, not to mention longer life spans. In the famous Lyon Diet Heart Study, those following a Mediterranean diet, with its high intake of monounsaturated fat, experienced three times the reduction in risk for heart disease than what is achieved by statin drugs, and they had a 45 percent lower overall risk of death. There’s not much question that monounsaturated fat— like the kind found in macadamia nuts—is awfully good for you.
These nuts also contain calcium, phosphorus, and magnesium (for strong bones and teeth), heart-healthy potassium, a couple of grams of fiber per ounce, and a small amount of selenium, a trace mineral with significant anticancer properties. Plus they contain phytosterols, including beta-sitosterol, which has been shown to help lower bad cholesterol and to promote prostate health, possibly by its anti-inflammatory activity. Macadamia nuts are very high in calories—about 204 per ounce—so if you’re trying to lose weight, don’t go munching them right out of the jar. Instead, substitute an ounce of the nuts two or three times a week for an equivalent number of calories from other sources. My family’s favorite nut mix is cashews and macadamias with a few Brazil nuts or almonds thrown in just for good measure. We always keep a jar with that exact homemade mix available for (limited!) snacking. JULY 2020
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ASK THE NUTRITIONIST
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answers to your food questions
The Go-To Meal for Summer
Try 12 varieties of this delicious, versatile, nutritious, no-cook fast food.
Q
Do you have a favorite meal that you rely on— something that is quick to fix, requires little effort, is healthy, and tastes good?
Particularly during the hot summer season, my go-to meal is, without a doubt, a main-course salad. It’s so simple to fix that I encourage you to make it your staple meal too. I’m not talking about a boring bowl of iceberg lettuce with dressing poured on it. Instead, you can quickly combine assorted greens, chopped vegetables, cooked meat or seafood pieces, cheese,
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beans, nuts, seeds, fruits, and dressing in an almost endless variety of tasty mixtures. Plus, you can have fun doing it—and create a well-balanced meal at a fraction of the price of buying a take-out or restaurant salad! If you plan ahead by having meat or fish leftovers or by buying appropriate ready-to-use ingredients for the type of salad you want to make, you can often prepare the salad in as little as 5 minutes. A main-dish salad is fast food that doesn’t require any cooking. It’s also healthy food that provides a nice mix of slow-burning carbs, protein, and fat that promotes steady blood sugar and energy
levels. When you change up items from different food groups, each combination of ingredients provides a wide array of vitamins and minerals that promote health. To create a super salad, my best advice is to follow your intuition to creatively pull together ingredients—including leftovers—in salad form. You also can use this guide to 12 basic types of salads for ideas. Try to buy the appropriate ingredients ahead of time, but don’t worry if you don’t have all of them. Half the fun is trying different ingredients and substitutions. Just by using whatever you have on hand, you can make a healthy and delicious salad anytime.
Photo: adobestock.com
BY MELISSA DIANE SMITH
• JULY 2020
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Popular Salads While these are some of the most popular salads in American, they aren’t necessarily the best for you. Packed with cheese, meats, and thick dressings, these salads tend to be very heavy, especially in the summertime. When you make them at home, make them lighter by limiting processed meats,
using minimal amounts of cheese, adding extra greens or other vegetables, and thinning out dressings with olive oil and/or lemon juice.
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Chef Salad—This is an American salad consisting of hard-boiled eggs; one or more varieties of meat, such as ham and turkey; Swiss or cheddar
cheese; cucumbers; tomatoes; and lettuce. To prepare this salad in a pinch, try ready-to-use, organic deli meat.
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Cobb Salad—This salad usually
includes grilled chicken, a healthier choice than deli meat. Cobb salads often include hard-boiled eggs,
Healthy Bottled Salad Dressings That Can Help You It doesn’t take much time to make most salad dressings from scratch. But let’s face it: sometimes we just want dressings all made up for us and ready to use! To make salad preparation even quicker than usual when you’re on the run, keep a few bottled salad dressings on hand. Look for products that have a short list of clean ingredients, and avoid those that contain sugar or vegetable oils, such as soybean, cottonseed, canola, and corn oil. Look instead for dressings made with heart-healthy monounsaturated-rich avocado oil, olive oil, or high-oleic sunflower oil. Peruse the following and choose the ones that sound good to you!
Photo: adobestock.com
Bolthouse Farms Organic dressings— Made with organic, non-GMO, gluten-free ingredients, some of which are organic dairy-based, these dressings come in a variety of flavors including Organic Creamy Caesar, Organic Signature Blue Cheese, and Organic Lemon Basil Vinaigrette.
Bragg—This company offers four types of USDA Organic and Non-GMO Project Verified gluten-free dressings that are on the sweet side
because they contain small amounts of honey or apple juice concentrate. Popular varieties include Vinaigrette and Ginger & Sesame, both of which are made with organic extra virgin olive oil, apple cider vinegar, honey, and Coconut Liquid Aminos.
Chosen Foods— Chosen Foods produces non-GMO, gluten-, dairy-, soy-, and canola-free dressings made with avocado oil. Varieties include Ranch, Caesar, Lemon Garlic, and Apple Cider Vinegar.
Cindy’s Kitchen—The choices are almost endless when it comes to these clean dressings. Everything is made with organic, nonGMO ingredients, and if you are following a special diet, there are sugar-free, oil-free, low-sodium, dairyfree, gluten-free, and vegan options. Popular flavors include Asiago & Cracked Peppercorn, Avocado Vinaigrette, Almond Sesame Ginger, and Lemon & Shallot Vinaigrette.
Hak’s Organic Dressing Singles—Hak’s sells convenient single-serving
packets of gluten-, dairy-, soy-, and canola-free organic salad dressings that are made with organic extra virgin olive oil or sesame oil combined with sunflower oil. Flavors offered include Organic Olive Oil & Lemon; Balsamic; Spicy Thai; and Sesame Ginger.
Primal Kitchen— Primal Kitchen produces 15 varieties of Paleo-dietcompliant salad dressings made with avocado oil. Flavors include Ranch, Green Goddess, Caesar, Sesame Ginger, Thousand Island, and Cilantro Lime.
Sir Kensington’s— Using simple, non-GMO ingredients, this company makes four types of dairy-free Ranch, three of which are made with high-oleic sunflower oil, and one that is made with avocado oil.
Tessemae’s—This food manufacturer offers 17 types of dressings made with high-oleic sunflower oil, 10 of which are organic. They include three types of Organic Ranch, plus Organic Caesar, Green Goddess, and Lemon Garlic.
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ASK THE NUTRITIONIST
avocado, bacon bits, and crumbled blue cheese—making them very rich. Summerize your Cobb by cutting back on some of the ingredients, or eliminating them altogether. And toss your homemade Cobb with a vinaigrette—the avocado and cheese already make the salad plenty rich and creamy. Caesar Salad—This salad is typically made with chopped romaine, croutons, and grated Parmesan cheese, and usually topped with chicken to make a main-course meal. To cut the calorie count: ditch the croutons, use cheese sparingly, and thin out the Caesar dressing.
Classic Salads The following salads are a little off the beaten path, but they’re easy to make and provide unique flavors and hard-to-get nutrients.
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by tossing everything with a balsamic or lemon vinaigrette. Ethnic Salads If you have a favorite kind of cuisine, or if you’re just looking to vary your menu, try creating flavor combinations that make you feel like you’ve traveled around the world. Here are three ideas.
your salads? Add small pieces of sweet, succulent fruits to regular salads to quickly turn them into mouth-watering summertime treats!
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Summer Greens and Peach Salad— Combine a variety of lettuces, or simply use Bibb lettuce alone, and top with chopped ripe nectarines or peeled peaches, thinly sliced carrots, roasted sunflower or pumpkin seeds, goat cheese, and chicken pieces or hard-boiled egg slices. Toss with a balsamic vinaigrette or a lemon vinaigrette.
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Strawberry Spinach Salad—For
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Arugula, Cherry, and Goat Cheese Salad—For this seasonal treat, halve
Spinach Salad—This salad uses
spinach as its base instead of lettuce. The heavier version includes hardboiled eggs and bacon, but you can skip the bacon and add fresh berries, nuts, and goat cheese for a lighter, summery version. Salad Niçoise—This traditional salad
originated in the French city of Nice. It’s usually made with hard-boiled eggs, tuna or anchovies, Niçoise olives, tomatoes, and sometimes cooked green beans and potatoes, all dressed with a vinaigrette. If you have leftover cooked green beans or potatoes, salad greens, and packaged tuna, this is an easy salad to throw together. Arugula Salad—To add some excitement to your salad repertoire, branch out from spinach, romaine, or mixed spring greens, and try peppery, spicy arugula. It forms a nice bed of greens for savory-sweet combos of ingredients, such as grilled steak with peaches, or roasted salmon with strawberries. Pull the salad together
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Asian Salad—Combine greens with
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Greek Salad—This tried-and-true
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finely sliced Napa cabbage, sesame seeds or roasted cashews, chicken pieces, diced carrots, and a dressing made with ginger, garlic, sesame oil, and tamari sauce or coconut aminos.
combination of romaine lettuce, red onion, cucumber, tomato, Kalamata olives, and feta cheese is dressed with olive oil and lemon juice, or with an olive oil-based vinaigrette. For a main dish salad, top with cooked shrimp or lamb pieces. Mexican Salad—Give a south-of the-border flavor to salad by topping greens with salsa, shredded Monterey Jack cheese, cooked pieces of beef or chicken, pinto or black beans, chopped avocado, cilantro, organic corn chip pieces, and lime juice and olive oil.
Salads with Fresh Fruit Seasonal fruits are one of the best benefits of summer, so why not enjoy them in
a light, refreshing summertime meal, go very berry in your creations. On top of spinach greens, place sliced fresh strawberries and your choice of chicken pieces, chopped avocado, and feta or goat cheese. Then dress with balsamic or lemon vinaigrette. Change up the flavor by using fresh raspberries instead of strawberries and add chopped mango if desired.
and pit fresh cherries and add these pieces of sweetness on top of baby arugula with lightly toasted, chopped pistachios or almonds, goat cheese, and crumbled hard-boiled egg. Toss with a balsamic vinaigrette.
Photo: adobestock.com
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• JULY 2020
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20 YEARS OF
TOTAL TRANSFORMATION
®
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5/26/20 5:05 PM
EATING 4 HEALTH
*
foods & meals that heal
Get More Potassium Seven mineral-rich foods that aren’t bananas. BY LISA TURNER
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Watermelon. This hydrating summer fruit has 640 mg of potassium in two wedges, or 18 percent of the DV. Honeydew, cantaloupe, and other melons are also loaded with potassium. Watermelon is also an excellent source of the antioxidant lycopene. Recipe Tips: Purée watermelon with lime juice and mint for an alcohol-free mojito; toss watermelon balls with blueberries, cucumber, and minced basil; make a fresh, fruity salsa with diced watermelon, minced red onion, jalapeño pepper, pineapple, and lime juice.
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Coconut water. This light,
refreshing and hydrating beverage is loaded with potassium—600 mg, or 17 percent of the DV, per cup. And because it’s a balanced source of other electrolytes, including magnesium,
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calcium, and sodium, coconut water is an excellent low-calorie choice for summer hydration. Recipe Tips: Purée coconut water with raspberries until smooth, stir in whole blackberries, and freeze in Popsicle molds; combine coconut water, lemon juice, and honey or agave for a refreshing lemonade; purée coconut water with shredded coconut and mango cubes, and freeze in an ice cream maker.
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Mushrooms. A cup of cooked brown (cremini) mushrooms has 555 mg of potassium, or 15 percent of the DV. Plus, they’re the only plant source of naturally occurring vitamin D. Some varieties, like shiitakes, are also rich in compounds that support immune health. Recipe Tips: Toss sliced mushrooms with olive oil and minced rosemary, arrange on a grill basket, and grill until tender; sauté shiitake mushrooms, green onions, bok choy, carrots, and ginger in sesame oil, then toss with tamari and cooked soba noodles; sauté wild mushrooms, fennel, and leeks, and serve on polenta.
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Potatoes. One cup of boiled new potatoes contains almost 600 mg of potassium, or 16 percent of the DV. Other potatoes, including sweet potatoes, have similar amounts. Plus, sweet potatoes and purple potatoes are especially high in antioxidants. Recipe Tips: Toss cooked and quartered new potatoes with minced red onion, diced celery, and basil with a lemonyogurt dressing for a healthier take on potato salad; thinly slice sweet potatoes, brush with olive oil and grill until tender; sauté diced blue potatoes with black beans, corn, red peppers, and onion, and garnish with avocado cubes, cilantro, and pumpkin seeds.
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Spinach. It’s packed with
potassium: one cup of cooked spinach has 839 mg, about 24 percent of the DV. Spinach is also rich in beta-carotene and other nutrients, and it’s one of the best sources of the antioxidants lutein and zeaxanthin. Recipe Tips: Make a tropical green smoothie with spinach, pineapple, and coconut milk; toss shredded spinach with cubed golden beets, black lentils, walnuts, and feta cheese; purée spinach, avocado, basil, and olive oil until creamy, then toss with cooked spaghetti squash.
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Lima beans. Also called butter
beans, these small, tender legumes are loaded with potassium—one cup cooked has 969 mg, about 18 percent of the DV. Plus, they’re loaded with protein and fiber. Other beans, peas, and lentils have similar amounts. Recipe Tips: Make succotash with lima beans, corn kernels, diced zucchini, onions, and red peppers; cook lima beans, potatoes, onions, garlic, and thyme in broth, then purée for a creamy soup; sauté cooked lima beans with shredded kale, diced carrots, and leeks, and top with ricotta salata cheese.
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Chard. Like most greens, chard is loaded with potassium. One cup cooked has 961 mg, about 27 percent of the DV. It’s also high in beta-carotene, and varieties with red and yellow stems are rich in lutein and other antioxidants. Recipe Tips: Lightly steam whole chard leaves and wrap around a filling of quinoa, red lentils, garlic, and cumin; thinly slice red chard and sauté with leeks and wild mushrooms; toss shredded chard leaves with cherry tomatoes, chickpeas, black olives, and feta cheese, and dress with olive oil.
• JULY 2020
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Photo: adobestock.com
When you hear “potassium,” you probably think about bananas. But the truth is, there are many better sources of this important electrolyte. Studies link adequate potassium levels with reduced risk of high blood pressure, heart disease, osteoporosis, diabetes, Alzheimer’s, and stroke. And it’s especially important during summer, when heat, exercise, and sweating can significantly deplete potassium levels, leading to weakness, fatigue, muscle cramps, heart palpitations, and mood changes. The recommended daily intake for potassium is 4,700 mg, but most people get only a fraction of that amount. While bananas have decent amounts—400 mg, or about 9 percent of the daily value (DV) in a medium banana—they’re not the best source (and you can only eat so many bananas). Instead, try these seven summer-centric, high-potassium foods, each with more than 15 percent of your daily needs.
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Cantaloupe-Basil Sorbet Serves 6 This fresh, fruity sorbet is packed with potassium, plus fiber and antioxidants. We added basil for flavor and a bit of color; or substitute mint, fresh thyme leaves, or very finely minced fresh rosemary needles. Unrefined cane sugar makes the sorbet freeze better, but you can use honey or agave. For an even creamier texture, press the mixture through a fine mesh sieve before chilling and freezing. 1. Combine cantaloupe, sugar, lime juice, and sea salt in blender, and purée until very smooth. Add basil, and pulse a few times to combine. Transfer mixture to covered container and freeze at least one hour, or overnight.
2. Freeze mixture in ice cream maker. Divide among individual dishes or cups, and serve immediately. Per serving: 100 cal; 2g prot; 0g total fat (0g sat fat); 26g carb; 0mg chol; 60mg sod; 2g fiber; 23g sugar
Photo: adobestock.com
1 large cantaloupe, peeled, seeded and coarsely chopped (about 8 cups) ¼ cup unrefined cane sugar, or more, to taste Juice from 1 small lime Pinch of sea salt 3 Tbs. finely chopped basil leaves
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RECIPE 4 HEALTH
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eating clean made easy
An Avocado a Day …
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Want to boost your fiber, healthy fat, and nutrient intake in the most delicious way possible? Give avocados a starring role in your diet. i t! ke
When it comes to genius food pairings, avocado is up there with the classics—bread and butter, peanut butter and chocolate, and yes, guacamole and chips! The beloved avocado, technically a fruit, adds that certain something to almost any dish (what would a turkey sandwich or juicy burger be without sliced avocado?). It’s a superfood with a sublime taste. Here are the impressive stats: One-third of a medium avocado adds 3 grams of fiber. The clean, unsaturated fat in avocados—6 grams per servings—acts as a nutrient booster by enhancing the absorption of fat-soluble vitamins (e.g., A, D, K, and E) in the foods you eat. Can you tell, the Better Nutrition staff just can’t get enough avocados!
Better-for-You Individual 7-Layer Snack Cups Serves 4 Creamy avocado tops this healthy spin on a time-honored party dip. We used Hass avocados for this recipe, which are the most recognized varietal. Patented by postman Rudolph Hass in 1935, the Hass version is often preferred for its easy-to-peel skin, creamy texture, and nutty flavor. 1 cup canned black beans, rinsed and drained ¼ cup hummus 1 cup frozen organic corn kernels, thawed and drained 1 cup organic cottage cheese ½ cup pico de gallo, store-bought or homemade 1 ripe, fresh avocado, halved, pitted, peeled and diced 2 Tbs. scallions, sliced 1. Layer ingredients, in order listed, into four small glasses or jars, dividing evenly. Serve immediately. Per serving: 220 cal; 14g prot; 8g total fat (1.5g sat fat); 28g carb; 5mg chol; 520mg sod; 8g fiber; 5g sugar Recipe courtesy of Fresh Avocados – Love One Today. Visit LoveOneToday.com/recipes for many more.
BONUS RECIPE! Avocado and Watermelon Chile Lime Spiced Smoothie. Get the recipe at betternutrition.com. Photo:
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• JULY 2020
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NOW Sleep Regimen 3-in-1 NOW’s Sleep Regimen 3-in-1 is a restful sleep blend that promotes relaxation. Melatonin supports the regulation of the body’s sleep/wake cycle, and 5-HTP supports serotonin production, which promotes a sense of calm. JULY 2020
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COOK WITH SUPPLEMENTS
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easy ways to boost your nutrition
Keep Your Cool
You don’t need an ice cream maker to prepare this dairy-free frozen treat, laced with the health-boosting powers of green foods powder. Snickerdoodle Nice Cream Bowl Serves 2 “Nice cream” is the term for a healthy ice cream that’s made with little more than just bananas (which, understandably, is pretty nice, right?). It takes just a moment to create, as long as you freeze the bananas ahead of time. Here, it becomes the perfect base to add a generous cinnamon sweetness and adorn with a cookie-like crumble. 2 bananas SNICKERDOODLE TOPPING 2 large medjool dates, pitted ¼ cup raw pecans ½ tsp. ground cinnamon Pinch sea salt 1 tsp. coconut oil 1 Tbs. hemp seeds NICE CREAM ²⁄³ cup unsweetened almond milk 1 scoop Amazing Grass Protein & Kale Simply Vanilla ¹⁄8 tsp. sea salt 1 tsp. ground cinnamon
Amazing Grass Organic Protein & Kale
1. Peel bananas and place in freezer bag. Freeze at least 2 hours, or overnight.
3. Make Nice Cream: In shaker cup or glass, combine almond milk, protein powder, sea salt, and cinnamon. Mix or shake until well combined. 4. Working quickly to preserve frozen texture, slice each frozen banana into eight pieces, and place sections into food processor or high-speed blender. Add the almond milk mixture to bananas. Process briefly, stopping machine and scraping down sides as needed. When mixture begins to
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transform from chunky to “whipped” (like frozen yogurt), stop machine. 5. Immediately transfer to serving bowls, top with Snickerdoodle topping, and enjoy.
Per serving: 410 cal; 15g prot; 17g total fat (3.5g sat fat); 58g carb; 0mg chol; 460mg sod; 8g fiber; 36g sugar Recipe courtesy of amazinggrass.com.
Photo courtesy of amazingrass.com
2. Make Snickerdoodle Topping: Place dates in food processor, and process until ground into fine bits. Add pecans, cinnamon, sea salt, and coconut oil, and process briefly until mixture looks like cookie crumbs. Transfer to small bowl, stir in the hemp seeds, and set aside.
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What a
difference a week makes!
What you thought was impossible… can be possible. Solgar® No.7 increases mobility, flexibility, and range of motion.* Even better, it shows improvement in joint comfort within 7 days.1* One small capsule once daily.
The complete line of Solgar nutritional supplements is available at fine health food retailers worldwide. For store locations and additional information, visit solgar.com or call 1.800.645.2246 *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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©2020 Solgar, Inc.
A week ago, it was a s t r e t c h for her just to think about yoga.
1. Based on two human studies with 5-LOXIN Advanced® where subjects rated their joint health over time, subjects’ joint health improved within 7 days and continued to improve throughout the duration of the studies. Individual results may vary. 5-LOXIN ADVANCED® is a registered trademark of PL Thomas-Laila Nutra, LLC U.S. Patent #8,551,496 and patents pending.
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