Better Nutrition Magazine July 2021 Issue

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 2021 * betternutrition.com

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What Your Body Needs to Be Happy

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How to Optimize Your SUPPLEMENTS

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Natural Ways to Get Your

LYMPH FLOWING

DIY Herbal First Aid Kit

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Introducing NEW!

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Actress, New York Times Best Selling Author, Health Advocate & Co-creator of mykind Organics

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These statements have not been evaluated by the Food and Drug Administration.

This product is not intended to diagnose, treat, cure or prevent any disease.

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CONTENTS

July 2021 / Vol. 83 / No. 7

6 NEWSBITES 4 Skin Benefits of Pycnogenol An anti-aging wonder.

10 PASSION BEHIND THE PRODUCT New Kids on the Block Better baby food from Serenity Kids.

12 IN THE SPOTLIGHT Cook Your Anxiety Away Kitchen therapy from the authors of Steamed: A Catharsis Cookbook.

14 HOT BUYS Red Hot Summer Finds Discover the latest and greatest products to hit store shelves.

16 CHECK OUT Improve Your Health with Apple Cider Vinegar Hip, trendy, and good for you.

18 ASK THE NATUROPATHIC

DOCTOR Shed Pounds the Keto Way Healthy low-carb diet tips.

20 NATURAL REMEDY

features 26 Supplement How-Tos

Six ways to ensure that you’re getting the most from your dietary supplement regimen.

Summer Beach Bag 30 10 Essentials

Don’t leave home this summer without these 10 handy take-alongs for hydration, sun protection, and more.

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Herbal First Aid to the Rescue From sunburns to bee stings, summer offers more than its share of opportunities for injury, but these potent botanicals can help.

38 Mood Foods

To improve your outlook and sharpen your thinking, feed your brain the neuro nutrients it needs.

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7 Strategies for Lymph Support Free the flow.

24 NATURAL BEAUTY Supplement Your Skin Care with Ferulic Acid How to get an antioxidant glow.

40 ASK THE NUTRITIONIST 5 Simple Ways to Summerize Your Diet Feed your need to stay cool.

42 EATING 4 HEALTH

Click On This!

RESOURCES & REFERENCES

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

Spotlight on Grilling

Join our monthlong celebration of all things grilling, including: Fiery Homemade BBQ Sauce * 5 Vegan BBQ Recipes * Paleo-Friendly BBQ Recipes * Whole Grilled Fish Check out betternutrition.com for these articles and more— including exclusive web-only content.

New!

NATURAL MEDICINE HUB

We’ve partnered with the Institute of Natural Medicine (naturemed.org) to bring you a range of health and wellness articles written by today’s leading naturopathic doctors.

The Detox Diet Safe, sane ways to cleanse every day.

44 HEALTHY DISH Salad Niçoise A fresh take on a classic.

46 RECIPE 4 HEALTH Get in a Grilling Mood Cooking in the great outdoors.

48 COOK WITH SUPPLEMENTS Cool Off with Collagen A delicious, icy treat.

SIGN UP FOR OUR NEWSLETTER

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

Photo: (Cover) Pornchai Mittongtare, Styling: Robin Turk, Food styling: Camille Renk; (this page) Getty Image

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Eat your way to better hydration this summer.

departments

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EDITOR’S * LETTER

NAC: Going Away?

N-acetyl-cysteine (NAC) has been in the headlines recently—and not for a good reason. In short, soon you may not be able to buy this popular amino acid.

Last year, the FDA sent warning letters to manufacturers claiming that because NAC was first approved as a drug in 1963 (Mucomyst), it cannot lawfully be sold as a supplement. According to the Council for Responsible Nutrition (crnusa.org), “For decades, manufacturers have safely marketed products containing NAC as a dietary supplement in the United States.”

One large online retailer has already stopped selling products that contain NAC. You can still purchase it from other retailers, but it’s going fast.

I started taking NAC regularly last year for its immune- and mood-enhancing benefits. People take NAC for many other reasons, including obsessivecompulsive disorder, addictions, liver health, and mucus-thinning. Hospitals use it to treat acetaminophen (Tylenol) poisoning or overdose.

Other supplements such as fish oils and niacin are available in both supplement and prescription forms. So why not NAC? The answer isn’t clear.

The FDA hasn’t made a final ruling on whether NAC can be sold as a dietary supplement. This is a complex issue, and I’m only scratching the surface here.

Either way, I’m stocking up now.

To learn more about NAC’s brainhealth benefits (and get additional recommendations for mental wellbeing), see “Mood Foods” on p. 38.

Please also see our recent article on NAC at betternutrition.com/supplements/5-reasons-you-need-nac.

Our Writers

Meet the passionate people behind this issue of Better Nutrition!

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

Y O U R U LT I M AT E G U I D E T O N AT U R A L L I V I N G Editor in Chief Creative Director Executive & Digital Editor Associate Editor Copy Editor

Beauty Editor Sherrie Strausfogel Contributing Editors Vera Tweed, Helen Gray

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

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Emily A. Kane, ND, LAc, has a private practice in Juneau, Alaska. She is the author of Managing Menopause Naturally and other books. dremilykane.com

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Karta Purkh Singh Khalsa, DN-C, RH, teaches herbalism courses online. internationalintegrative.com

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Chris Mann is a California-based wellness writer, entertainment author, and podcaster. ChrisMann.tv

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Jill Schildhouse is an award-winning writer and editor specializing in travel, health and wellness, fitness and nutrition, beauty, and consumer products. jillschildhouse.com Melissa Diane Smith, Dipl. Nutr., is a holistic nutritionist and author of Going Against GMOs. melissadianesmith.com

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

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

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

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

Contributing Writers Jeannette Bessinger, CHHC, Jonny Bowden, PhD, CNS, Emily A. Kane, ND, LAc, Karta Purkh Singh Khalsa, DN-C, RH, Chris Mann, Jill Schildhouse, Melissa Diane Smith, Lisa Turner, Neil Zevnik Senior Director of Production & Circulation Director of Production & Manufacturing Salesforce Coordinator Prepress Manager

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Heather Arnold Barb VanSickle Cossette Roberts Joy Kelley

Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 818-521-2397 Publisher & Director of Rob Lutz Retail Sales rlutz@outsideinc.com 970-291-9029 Integrated Media Sales Anne Hassett Director, West Coast anne@hassettmedia.net 415-404-2860 Integrated Media Sales Mason Wells Director, East Coast & Midwest mwells@outsideinc.com 917-656-2899 Senior Brand Marketing Manager Kristen Zohn kzohn@outsideinc.com Client Success Manager Caroline Lustgarten clustgarten@outsideinc.com Marketing Designer Judith Nesnadny jnesnadny@outsideinc.com Accounting & Billing Tonya Hodges 800-380-9842 Retail Customer Service bnsales@pocketoutdoormedia.com 800-443-4974, ext. 701

Chief Executive Officer Robin Thurston President & Chief Operating Officer Danielle Quatrochi Chief Financial Officer Ajay Gopal Chief Product Officer Christopher Glode Chief People Officer Jade Curtis Chief Revenue Officer Scott Parmelee Vice President, Active Lifestyle Sales Sharon Houghton Vice President of Content Strategy Zander Baron Vice President of Marketing PJ Rabice Vice President of Creative Services Andrea Kupfer

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BETTER NUTRITION, ISSN #0405-668X. Vol. 83, No. 7. Published monthly by Outside Interactive Inc. 5720 Flatiron Parkway, Boulder, CO 80301; ©2021 Outside Interactive Inc. All rights reserved.

Mechanical requirements and circulation listed in Standard Rate and Data Service. The opinions expressed by the columnists and contributors to BETTER NUTRITION are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted.

Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Articles appearing in BETTER NUTRITION may not be reproduced in whole or in part without the express permission of the publisher. BETTER NUTRITION does not endorse any form of medical treatment. The information presented here is not meant to diagnose or treat any medical condition. We urge you to see a physician or other medical professional before undertaking any form of medical treatment.

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NEWS*BITES 4 Skin Benefits of Pycnogenol

BY VERA TWEED

the walls of blood vessels, which helps them to stay strong and dilated, increasing circulation.

“The smallest blood vessels are in our skin,” says Pescatore. “Pycnogenol brings more oxygen to the skin, and that’s another way that it prevents it from aging.”

Moisturizing from Within Hyaluronic acid has gained popularity as a facial filler because it retains moisture in the skin, producing a full, youthful appearance. Levels naturally decline as we get older, but they can be boosted without needles.

“Pycnogenol has been shown to increase hyaluronic acid production,” says Pescatore—by as much as 44 percent, according to one study.

❷ Preserving Skin Structure Collagen and elastin give skin structure

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and elasticity, keeping it smooth and firm. The breakdown of these essential building blocks leads to a saggy, crinkly appearance.

“Pycnogenol makes skin stronger, more resilient,” says Pescatore. It binds with collagen and elastin and protects them from harmful enzymes that break them down.

❸ Boosting Oxygen Levels Collagen and elastin also strengthen

How to Benefit from Pycnogenol For healthier, younger-looking skin, take 100 mg of Pycnogenol daily. If you’re outdoors a lot, exposed to sun or pollutants, or are battling skin issues, take 100 mg twice daily. To avoid stomach upset, take Pycnogenol with or right after a meal.

Healthy Skin Tips * Stay hydrated: Drink enough water every day—half your body weight

in ounces. For example, if you weigh 120 pounds, drink 60 ounces of water. If you drink caffeine, match it with extra water: an extra 8 ounces of water for every 8-ounce caffeinated drink. And for every 45 minutes of intense exercise that makes you sweat, drink an extra 30 ounces.

* Get enough sleep: It really is beauty sleep because it allows every cell in your body to repair and regenerate.

* Reduce stress: Practice yoga, tai chi, or other types of exercise, or medi-

tate—whatever works for you. Less stress enhances the health of your skin.

Photo: Getty Images

A patented extract of a French maritime pine bark, Pycnogenol can help prevent and reduce wrinkles, sags, and dryness to keep skin youthfully plump, supple, and firm. Studies have found that it works in several ways to protect against the effects of aging and environmental damage, and to rejuvenate skin from within.

Fred Pescatore, MD, a pioneer in integrative medicine and author of The A-List Diet and other health books, explains how it works:

❹ Protecting Against Environmental Damage Temperature and humidity changes can cause skin problems. However, a recent study found that supplementing with Pycnogenol reduced the adverse effects of shifts between rainy and dry periods of the year.

“Our skin’s moisture needs don’t change,” says Pescatore. “The moisture in which we find ourselves changes throughout the year.”

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NEWS*BITES

THE MAGNESIUM SWEET SPOT FOR HEALTHY BLOOD PRESSURE

Coffee Aroma

Helps Restore Sense of Smell in Covid Cases

A Turkish study has found that sniffing coffee can help Covid-19 patients to recover some of their sense of smell, at least temporarily. Among participants, 13 percent regained their ability to smell normally, while most of the others experienced different degrees of improvement, for at least an hour. The study tested Turkish coffee, which is strong and unfiltered.

A Spanish study that tracked the diets and blood pressure of more than 14,000 people for nearly 10 years found a magnesium sweet spot.

Looking only at food sources of the mineral, researchers found that those who consumed between 200 mg and 500 mg of magnesium daily had lower odds of high blood pressure.

The data was not clear for amounts over 500 mg daily, and the study did not look at magnesium from supplements. Pumpkin seeds, chia seeds, almonds, and spinach are good food sources of magnesium.

Are You Getting Enough Iodine?

Women of child-bearing age are likely to fall short on iodine, which is essential for normal thyroid function and healthy neurological development of babies, according to an Australian study. Eating salt that isn’t iodized (such as many sea salts and pink salts) and drinking plant milks in place of cow’s milk may contribute to the shortfall.

An earlier study that tested 30 plant milks found that these generally contain significantly less iodine than cow’s milk, which has been a traditional source of the mineral in the United States along with regular (iodized) table salt. Many multivitamins contain iodine.

An Australian study of 8,600 men and women between the ages of 25 and 91 found that those who ate the most vegetables and fruits experienced the least stress.

“Vegetables and fruits contain important nutrients such as vitamins, minerals, flavonoids, and carotenoids that can reduce inflammation and oxidative stress,” said Simone Radavelli-Bagatini, lead researcher and PhD candidate. “Inflammation and oxidative stress in the body are recognized factors that can lead to increased stress and anxiety, and lower mood.”

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Photos: Getty Images

Fruits and Veggies Reduce Stress

• JULY 2021

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PASSION BEHIND THE PRODUCT

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companies fostering personal & global well-being

New Kids on the Block

Joe and Serenity Carr, founders of Serenity Kids, are shaking up the baby food business with one-of-a-kind meals featuring meat and healthy fats.

BY NEIL ZEVNIK

their meats and vegetables. “We source from farmers that use regenerative practices that go well beyond sustainability.

We believe that a healthy planet and healthy animals mean healthier babies and happier humans.”

Bringing Up Baby Joe and Serenity Carr met through the Paleo diet community. They found that eating plan to be life-changing— Serenity’s life-long stomach and sleep issues were resolved, and Joe’s autism symptoms were reduced and integrated.

But when they had a little one on the way, they ran into a problem. “We searched all over for good baby food and found that there weren’t any options

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“Big Food has done so much harm to the bodies of Americans nationwide,” say Joe and Serenity Carr.

“It’s been a real uphill battle to convince grocery stores that people want ethical products and will pay more for them.”

that we could trust and feel good about. All we found in the market were products full of sugary fruits that lacked good meat and fats. So we decided to create a new kind of baby food and make it accessible for everyone.”

But their vision went beyond just making baby food. In addition to making healthier kids, they wanted to make the planet healthier too. One of the key elements of their business became the small family farms from which they source

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Photo: Pornchai Mittongtare; Styling: Camille Renk

If you’re anywhere near as old as I am, you’ll probably remember those cute little glass jars of puréed baby food from Gerber and Beechnut that provided busy moms with convenient meals for their little ones for decades. From the late 1920s through the mid-1980s, those brands cornered 85 percent of the market, powered by ubiquitous advertising and that winsome Gerber Baby. Bland and sugary and barely nutritious, they were the first “real” foods experienced by millions of hungry kids. But we’ve come a long way since then.

Along the way, the Carrs discovered an emerging paradigm in the modern marketplace: Consumers are increasingly motivated by a desire to support companies with a strong social mission. “Originally, we just wanted better food for our little Della, and we never imagined how many babies we’d be able to feed, small farmers we could support, or animals’ lives we could improve—and that we could help reverse climate change while we were at it!”

Still, the road hasn’t always been easy. As a small passion-driven company, the Carrs have struggled to compete against the “Big Food” industry.

“We believe consumers want transparency, simple ingredients, and better nutrition for everyone. Big Food has done so much harm to the bodies of Americans nationwide. It’s been a real uphill battle to convince grocery stores that people want ethical products and will pay more for them.”

But for Serenity and Joe, the struggle is more than worth it. “When things get hard, or we’re faced with heavy decisions, we just think of all the babies and mamas out there who need us, and we can keep going knowing that we’re doing it for them.”

Photo: Serenity Kids

Think of the Children

make it!

Meat & Veggie Mac ’n’ Cheese Casserole

Photo: Pornchai Mittongtare; Styling: Camille Renk

Photo: Serenity Kids

Serves 2 Transitioning your wee ones from puréed to grown-up food? Try this tasty and nourishing riff on mac ’n’ cheese. You’ll be tempted to gobble it up yourself! To make the recipe Paleo, we used vegan cheese, but feel free to go with regular cheddar cheese.

1 cup cooked lentil pasta (we like Tolerant Organic Green Lentil Elbows) 1 pouch Serenity Kids Bison 1 pouch Serenity Kids Organic Roots ¼ cup frozen organic petite peas, defrosted 1 Tbs. chopped Italian parsley 1 Tbs. avocado oil (we like Primal Kitchen) 2 Tbs. vegan cheddar cheese 2 Tbs. Serenity Kids Broccoli & Spinach Grain Free Puffs

1. Preheat oven to 350°F. In medium bowl, combine pasta, Bison, Organic Roots, peas, parsley, and avocado oil. Stir gently, then transfer to medium oven-proof ceramic or glass dish.

Sprinkle cheese shreds over the top.

2. Cook in oven until heated through and cheese is melted, about 12–15 minutes. Remove from oven and allow to cool slightly. Sprinkle Grain Free Puffs over top, and serve.

Per serving: 520 cal; 25g prot; 17g total fat (3.5g sat fat); 67g carb; 5mg chol; 190mg sod; 11g fiber; 5g sugar

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IN THE SPOTLIGHT

*

stay-healthy secrets from leading experts

Cook Your Anxiety Away

Rachel Levin and Tara Duggan, authors of Steamed: A Catharsis Cookbook for Getting Dinner and Your Feelings on Your Table, help readers find emotional release in the kitchen.

BY CHRIS MANN

Still queasy from quarantine and tired of turning to cheesecake for solace? Say hello to stress eating’s more productive kitchen-savvy cousin: anxiety cooking.

Authors Rachel Levin and Tara Duggan serve up 50 recipes that will help you chop, beat, grate, and pound your way to emotional release—all while whipping up tasty meals like Whacked Lemongrass Chicken Coconut Curry—in Steamed: A Catharsis Cookbook for Getting Dinner and Your Feelings on Your Table.

“We actually sold the proposal for Steamed in late 2019—before the

pandemic,” says Levin. “We were anxious and upset about the world in its normal, non-Covid state, about the relentless news cycle and the 2020 election and the wildfires and, you know, all the inequities and injustice in the world—as well as life’s little annoyances, of course.”

“During the early months of the pandemic,” adds Duggan, “when our fears were most acute, I learned how focusing on the tiny steps that go into making sourdough bread—the more high-maintenance the recipe, the better!—helped relieve those fears

and gave me a new thing to nurture.

And making batches of soups and stews like the Softened Korean Tofu Soup or the Tune-it-Out Chicken Tinga made me feel like I was taking care of my family even as the whole world was on fire.”

The duo’s cheeky, chuckle-inducing prose and easy-to-follow recipes are designed to make even the heaviest of days easier to swallow. “Cooking has always been talked about as being therapeutic,” says Levin, “but rarely has that been explained with wit and humor and recipes in a real-life way.” Rarely, that is, until now.

What’s the Best Dessert to Soothe a Stressful Summer Day? “The Naptime Lemon Chamomile Tea Cake, for sure—for a lazy picnic lunch somewhere pretty, or a backyard summer night. I’m obsessed with all of Tara’s recipes in our book, but this one I’m really into. It’s so fitting for the Chill the F Out section, too. I mean, come on. It is like chamomile in cake form. The Chill Chocolate Chip cookies are rather calming, too,” says Rachel Levin.

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BN: Which recipes and kitchen weapons have helped you hammer out your feelings?

RL: Pounded Chicken Parm was my first idea— I make it every February for my husband’s birthday—that requires the mallet. Sounds silly but pounding chicken or pork or beef feels good. Like the mini-punching bag of the kitchen. It’s an easy exertion that feels like a little release. And, of course, it helps a chicken breast cook more quickly and evenly too.

TD: A mortar and pestle is a tool that I highly recommend, and one my family and I really got into during the pandemic.

We smashed pine nuts and basil in it for the Mortared Basil Pesto With Trofie Pasta. We took turns smashing away our angst until we got a slightly rustic sauce that’s far superior in flavor to the kind you make in a food processor. I also got a new appreciation for my mallet.

It takes some muscle to pound chicken thighs into thin, even cutlets, and you can really let it all loose as you go.

BN: How does your recipe Spatchcocked Grilled Chicken offer a particularly strenuous and cathartic culinary workout?

TD: This one calls on several cathartic activities. Cutting through the spine of a chicken to spatchcock it is a level of butchery most of us don’t reach on a regular basis, and it takes a sharp pair of kitchen shears and some strenuous cutting. But it is deeply satisfying—and it makes the chicken cook evenly and stay juicy on the grill.

The recipe also gives you another chance to pull out that mortar and pestle to smash garlic and rosemary for my favorite new marinade. As you smash, all the herbal perfume hits you like aromatherapy.

wonderful tension reliever. Softened Korean Tofu Soup with Chile is also vegan. It’s in our chapter of Chill the F Out dishes that are designed to help you recover from anything that might be bothering you.

“Cooking has been talked about as being therapeutic, but rarely has that been explained with wit and humor and recipes in a real-life way,” says Rachel Levin (left), who coauthored Steamed with Tara Duggan (right).

BN: How can preparing your recipe Snapped Asparagus with Chermoula be both meditative and muscle-making?

TD: Snapping the ends off asparagus is something you can think of as a tedious chore, or as a frustrationreducing release like popping bubble wrap or rolling your spine on a back roller. It might not be enough of a snap to build actual muscles unless you worked at a restaurant specializing in asparagus soup, but you can use some arm strength when you chop a bunch of cilantro for the chermoula, a tangy sauce to accompany it.

BN: Which dishes can help vegans vent their pent-up emotions?

TD: There’s a fantastic recipe for Ember-Roasted Butternut Squash with Black Garlic Dressing that calls for stabbing a butternut squash right through the thickest part with a sharp knife, a

BN: For those looking to release a few tears, how are your Wailing Wasabi Tuna Bowls weep-worthy?

RL: Wasabi has real powers! Like its equally pungent cousin, horseradish, wasabi wakes you—and this sashimi-grade dish—up! Clears your nose and mind and brings tears to your eyes, in a good way.

You can buy a tube of wasabi, but if you really want to feel it, grate your own.

BN: What are your favorite ways to “whisk like a wild woman?”

TD: I love whipping cream by hand.

When you start off, it feels like you’ll never get there, but as you keep going you see the cream start to thicken just a tad. Then I really go to town with the whisking, to a point where it does work your triceps, so much so that you need to hold the bowl tight so it doesn’t fly off the counter.

BN: Any tips for cooking ahead— and mindlessly—to give yourself a mental-health day off from cooking for family?

RL: Oh, the joy of not cooking for a couple of nights! We included a section of recipes inspired during the depths of lockdown, when all we wanted was a vat of soothing leftovers to make and eat— like Slow-Cook Jook and Peace Out Pot o’ Beans. Satisfying, nourishing dishes that keep on giving.

Win a copy of Steamed! We have 10 copies ready to give out. To enter, email your name and address to betternutritionfreebie@ gmail.com. Please put “Steamed” in the subject line. Good luck!

JULY 2021

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

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CHECK OUT

*

guide to cutting-edge supplements

Improve Your Health with Apple Cider Vinegar

Apple cider vinegar has gained superstar status as an elixir to enhance overall health, but what exactly is it and what does it do?

Here’s what you need to know before taking another swig—or gummy bite—of this health-food staple.

BY VERA TWEED

What Is Apple Cider Vinegar?

ACV is made with a two-step process.

First, apples are crushed and fermented with a yeast, which produces alcohol— apple cider. Second, that mixture is fermented further with an acetic acid bacterium (Acetobacter)—a specific type of probiotic that produces acetic acid, which is believed to the active ingredient responsible for vinegar’s benefits.

All vinegars are made this way, but fermentation of other, commercial vinegars may be speeded up with oxygen, agitation, or other processing methods. ACV is usually naturally fermented.

Unfiltered apple cider vinegar contains a cloudy substance: the “mother,” which develops during fermentation and contains a combination of yeast, probiotic bacteria, and enzymes. The mother is believed to provide additional benefits from the probiotics.

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Photo: Getty Images

brand has nearly a quarter-million online reviews, with three-quarters of reviewers awarding it five stars.

Photo: Getty Images

Drinking apple cider vinegar (ACV)— often one tablespoon mixed in 8 ounces of water—has been a popular natural remedy for many years. Then along came capsules, which brought the benefits of ACV to people who weren’t thrilled with even its diluted taste. But this trendy supplement didn’t really become a phenomenon until the recent advent of ACV gummies. One popular

Science-Backed Benefits of ACV

Photo: Getty Images

Photo: Getty Images

In addition to its long history of use, modern clinical trials have identified specific benefits of apple cider vinegar.

A Short and Fascinating History of Vinegar

Blood Sugar Control Both ACV and other types of vinegar have been found to reduce the rise in blood sugar after meals, especially meals with starchy foods. Two mechanisms help to produce this effect.

Vinegar inhibits the alpha-amylase enzyme, which breaks down starches and sugars—foods that cause unhealthy spikes in blood sugar. As a result, absorption of starch is reduced. Vinegar also improves insulin sensitivity, meaning that blood sugar is utilized more efficiently by tissues to produce energy instead of accumulating in the blood.

Both these actions help to prevent diabetes. And among type 2 diabetics, they help to keep blood sugar at healthier levels.

One study, at Arizona State University in Mesa, tested apple cider vinegar on people at risk for diabetes as well as those who already had the disease. It concluded that the vinegar may have effects similar to metformin, the first-line drug for type 2 diabetes.

Vinegars can be made from many carbohydrate-rich foods, including various fruits and grains. They all contain acetic acid, but the taste and perhaps other properties vary, depending upon the food source.

Legend has it that vinegar was discovered several thousand years ago after some unattended grape juice fermented and its ability to preserve food was recognized. In ancient Greece, around 420 BC, Hippocrates treated wounds with vinegar. And a few hundred years later, Cleopatra dissolved precious pearls in vinegar to make a love potion.

By the 18th century, vinegar was used to treat many ailments, including fluid retention, poison ivy, croup, stomachache, and elevated blood sugar. And diabetics were encouraged to drink teas made from vinegar.

Weight Loss The largest trial of apple cider vinegar for weight loss was done on 155 Japanese men and women between the ages of 25 and 60. By American standards, they were overweight but not obese.

Study participants were divided into three groups: one drinking 8 ounces of liquid with one-half tablespoon of apple cider vinegar twice daily, another consuming a drink with 1 tablespoon of the vinegar twice daily, and a third group drinking a placebo that was flavored to taste like vinegar. The people in the study did not change their diets.

After 12 weeks, those drinking the lower dose of vinegar lost an average of 2.6 pounds and those drinking the higher dose lost an average of 4.2 pounds.

Another study found that drinking 1 tablespoon of apple cider vinegar with lunch and dinner, while following a

Digestion Although there haven’t been any human trials testing apple cider vinegar for digestion, lab studies have shown that it is antimicrobial. It kills (in the lab) candida, E. coli, and other harmful bacteria that can cause digestive and other health problems.

reduced-calorie diet for 12 weeks, resulted in an average weight loss of 8.8 pounds.

People on the same diet who did not drink vinegar lost less (an average of 5 pounds). And compared to the no-vinegar dieters, those taking apple cider vinegar also saw their levels of cholesterol and triglycerides improve significantly.

How to Take ACV for Maximum Effectiveness Studies have used ½–2 tablespoons of apple cider vinegar mixed in water and taken with one or two meals per day.

Some people drink it through a straw to prevent the acid from damaging tooth enamel. Apple cider vinegar can also be used in salad dressings, sauces, marinades, soups, and hot drinks.

Gummies are popular because they are formulated to have a pleasant taste and are convenient. Suggested servings

are usually 1–2 gummies, once or more per day. Capsules are another popular alternative to the sour taste of vinegar.

A common serving is two capsules.

Capsules and gummies avoid the potential risk of acid in the vinegar damaging tooth enamel, and some contain additional nutrients for specific benefits, such as immune health. However, compared to liquid apple cider vinegar, capsules and gummies may contain less acetic acid, the active ingredient in vinegar. Whichever form you choose, make sure it is made using organic apples, as conventionally farmed apples rank high on the pesticide meter.

Bluebonnet Apple Cider Vinegar Capsules Trace Minerals Research Apple Cider Vinegar Gummies

Garden of Life Apple Cider Vinegar Gummies

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ASK THE NATUROPATHIC DOCTOR

*

answers to your health questions

Shed Pounds the Keto Way If you’re looking to lose some of that excess weight for good, a high-fat⁄low-carb diet is definitely the way to go. Here’s why.

BY EMILY KANE, ND, LAC

The Truth About Fat Starting in the 1970s, conventional health experts began a decades-long war on dietary fat. Who can forget all of those “low-fat” (and high-carb) muffins and other confections that were sold as health foods? Even the American Heart Association (AHA) pushed the low-fat message.

And Americans got fatter and fatter.

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is that the body converts extra sugar into fat for long-term storage, so when you replace dietary fat with carbs, you’re actually increasing the amount of fat your body carries around.

To lose weight, you want burn away that stored fat, so you need to manipulate your body into fat-based energy production. Since energy production in mammals, including humans, is easier when starting from high-glucose foods (carbs), the only way to move your body into fat-based energy production is to cut carbs and high-glycemic foods and replace them with healthy fats.

And that’s the Keto approach.

Fat as Fuel If you’re carrying extra fat on your body, it helps to think of that fat as stored fuel.

Glucose is the preferred energy-producing building block in all mammals, so the body will always go for sugar first to make energy—because it’s easier than making energy from fat. The problem

Getting Started If you’re thinking about going Keto, you don’t need to worry about being hungry. Keto-based eating has plenty of delicious high-calorie food (coconut, avocados, fatty fish, cheese). That said, any weight-loss program takes work, commitment, and planning, so set yourself up for success before you start.

Let everyone in your household know what you’re trying to do and ask them to be supportive. Don’t advertise more widely though—folks can unintentionally make comments that could derail you, so keep it private.

Planning includes figuring out how to avoid feeling deprived while dieting.

Deprivation isn’t sustainable, especially in this land of junk food plenty. Consider, and engage with, other means of deep comfort so you’re not dependent on food. Set yourself up for extra rest and time with friends and pets. Regulating temperature is also important—think of ways to cool off if the weather is hot, or to stay warm if the weather is cool.

And as much as possible, engage with

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Photo: Pornchai Mittongtare; Styling: Robin Turk; Food Styling: Camille Renk

A:

The key to losing that Covid weight—or any excess weight we’ve picked up over the years—is to make the body burn stored fat. And to do that, we first need to overcome some huge misconceptions about dietary fat that have been plaguing us for years.

In 2015, the AHA changed its tune with a massive meta-analysis of five huge, randomized trials, concluding that “total fat consumption does not affect rates of coronary heart disease or stroke.” In fact, the AHA found that every 5 percent of dietary fat that you replace with carbohydrates equals a 7 percent rise in heart disease risk, which is linked with diabetes, chronic inflammation, and obesity—all caused by processed grains and sugars.

In other words, those low-fat/highcarb diets were actually making us more unhealthy—and fatter.

Photo: Getty Images

Q

: OK, it’s time for me to lose my Covid 15. I just don’t know where to start.

make it!

Crispy Sesame Shrimp “Toast” Serves 6 To give these “toasts” a visual flair, garnish with black sesame seeds and scallions thinly sliced on the diagonal. Serve with soy sauce, for dipping. Recipe excepted from Eat Rich, Live Long by Ivor Cummins and Jeffrey Gerber.

10 oz. raw shrimp, peeled and deveined 1 large egg white 1 scallion, chopped 2 cloves garlic, chopped

3 cups avocado or coconut oil 1 cup almond flour ¼ cup plus 2 Tbs. sesame seeds 1 large egg

nearly zero-carb diet will allow for safe, fast, sustainable weight loss. Low-carb veggies that you can eat aplenty on a Keto diet include leafy greens, onions, tomatoes, celery, scallions, cauliflower, broccoli, and Brussels sprouts.

The fundamental key to weight loss is the body’s own ability to use fat as fuel. If your diet program doesn’t improve your ability to burn body fat efficiently, it will fail. You must switch, at least for the duration it takes to achieve optimal weight, from being a carb-burner to a fat-burner. High-carb, low-fat diets simply do not work long term. Plus, by switching to a high-fat/ low-carb diet, you’ll minimize blood sugar and insulin spikes and learn to love a whole range of nutrient-dense foods that will not only stimulate weight loss, but also enhance your overall health and vitality.

+

Find a licensed naturopathic doctor for a virtual (telemedicine) or in-person consultation at naturemed. org/find-an-nd.

1. Line sheet pan with parchment paper, leaving some overhanging edges. Place shrimp, egg white, scallion, and garlic in high-powered blender or food processor and blend until smooth. Spread paste in even layer over lined sheet pan. Place pan in freezer, 1 hour.

2. In large heavy saucepan, heat oil to 350°F over medium-high heat. While oil is heating, mix almond flour and sesame seeds in large bowl. Beat egg in separate small bowl.

Photo: Pornchai Mittongtare; Styling: Robin Turk; Food Styling: Camille Renk

Photo: Getty Images

3. Remove shrimp paste from the freezer, transfer to cutting board, and slice into triangles.

Working quickly, dip each triangle into beaten egg, then into almond flour mixture, and then gently drop in hot oil.

4. Deep-fry “toasts” in batches, 3–5 minutes, until golden brown and crispy. Drain on paper towels and sprinkle with sea salt. Serve immediately.

Per serving: 370 cal; 14g prot; 34g total fat (4g sat fat); 7g carb; 90mg chol; 300mg sod; 3g fiber; 1g sugar

music, art, the outdoors, or anything that gives you genuine pleasure.

Keto Basics All food is made of three macronutrients: fat, carbohydrates, and protein. These are what provide us with energy (in the form of calories) and nutrients. When you need to burn the excess energy stored in your body, you want your body

to choose fats (not carbs) as the building block for your energy requirements.

The minimum amount of good fat required for human health is 20 percent of total calories. On a Keto diet, fats will approach 60 percent of daily calories, with up to 35 percent coming from protein. It’s impossible to get zero carbs in your diet (because you have to eat veggies to stay healthy). But a

MARK YOUR CALENDAR FOR

DR. KANE’S HAWAII RETREAT Jan. 5–14, 2022 Kane invites you to join her Annual Big Island Yummy Farm Fresh Food & Deep Stretching Retreat Visit dremilykane.com for more information.

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NATURAL REMEDY * holistic strategies to help you feel better

7 Natural Strategies for Lymph Support Swollen ankles, constipation, and a congested head are a few signs that your lymphatic system—which plays a critical role in immune function and detoxification—needs support.

The immune system gets all the glory— especially these days. But when was the last time you thought about your lymphatic system? This little-talkedabout (but super-important) network of tissues, vessels, and organs is responsible for maintaining proper fluid balance in the body, absorbing and transporting fats from the digestive tract,

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and clearing out old red blood cells to be replaced with new ones. Plus, the lymphatic system is a critical player in the body’s immune response and detox mechanisms, removing waste, bacteria, viruses, toxins, and byproducts of the body’s normal metabolic processes, and recognizing and attacking abnormal cells that can lead to cancer. So, yes—it’s important.

Up-and-down movement (bouncing or jumping) promotes the flow of lymph more effectively than horizontal exercises such as running or biking.

Photo: Getty Images

BY LISA TURNER

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Recover Stretch Defend Nourish Train Soothe Run Ski Climb Compete

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NATURAL REMEDY

Lymph Basics The lymphatic system is made up of tiny tubes called lymphatic vessels.

Lymph fluid—a clear, watery liquid— moves through these vessels and the lymph nodes, small, soft clumps of cells clustered in the neck, groin, armpits, and elsewhere in the body. The lymph nodes contain white blood cells (lymphocytes) that attack bacteria, viruses, and damaged or cancerous cells. The lymph fluid then carries the waste products back into the bloodstream where they’re ultimately removed from the body, mostly through urine or feces.

Normally, the lymphatic system functions like a well-oiled machine.

But some infections, diseases, injuries, and inflammatory conditions (such as rheumatoid arthritis) can damage lymph nodes and disrupt the normal flow of lymph fluid. More common, everyday factors—including lack of exercise, inadequate hydration, stress, and obesity—can also impact the lymphatic system, slowing movement.

Fluid buildup, swollen ankles, puffy eyes, congested head, bloating, and constipation may mean that your lymphatic system isn’t operating at full capacity.

7 Ways to Get Your Lymph Flowing Keep those fluids flowing, enhance toxin removal, and boost your defenses by cultivating these lymph-supportive habits: Stay super-hydrated. Water is crucial for keeping lymph fluid flowing, and even mild dehydration can slow its movement and inhibit the removal of wastes and toxins. The National Academies of Sciences recommends 2.7 liters of fluids a day for women, 3.7 for men. Plain filtered water is best; or spike it with lemon juice for extra lymph support. And instead of gulping a bunch at once, drink small amounts throughout the day to keep your system hydrated and flowing freely.

❷ Brush. Dry brushing your skin is thought to stimulate the movement of

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lymph fluids and encourage the release of toxins. Use a natural bristle brush with a long handle (a removable handle makes brushing smaller areas easier). The brush should be dry, so do it before, not during, your shower.

Using light strokes and brushing upward toward your heart, brush the soles and tops of your feet, then move up the length of your legs. Do the same with your palms and the backs of your hands, then lightly brush your belly, chest, and neck, always toward the heart. The whole routine should take about 5 minutes. Do it daily or, at a minimum, three times per week.

❸ Breathe. Deep belly breathing— known as diaphragmatic breathing— enhances the movement of lymph fluids and promotes the transport of toxins. Inhale deeply through your nose for a count of four, allowing your belly to expand. Then exhale, feeling your belly deflate, for a count of eight (a longer exhale soothes the fightor-flight response and eases stress).

Practice deep breathing throughout the day, gradually increasing the length of each inhale and exhale.

❹ Move. Unlike the circulatory system, which pumps blood through the body via the heart, the lymphatic system doesn’t have a fluid-pumping organ.

Lymph relies on movement and the contraction of muscles to get around.

More active forms of exercise, such as running, biking, dancing, or tennis, promote the flow of lymph fluid up the arms and legs and through the torso.

But any kind of movement—brisk walking, climbing stairs, golf, yoga, or Pilates—supports lymphatic flow. ❺ Bounce. Lymph fluid travels in a mostly vertical direction, so up-anddown movement (bouncing or jumping) promotes the flow of lymph more effectively than horizontal exercises such as running or biking. Bouncing on a mini-trampoline is the most fun (plus, it’s great for stronger bones),

but any kind of vertical, up-and-down movement works. Try running in place, doing jumping jacks, or skipping rope.

Start with 5–10 minutes a day, and work your way up to 20 minutes or more.

Eat clean, stay lean. What your lymphatic system definitely doesn’t need is additional toxins to filter out, or foods like sugars and refined carbs that trigger inflammation. Keep your diet squeaky-clean by focusing on anti-inflammatory vegetables and fruits (think spinach, kale, blueberries, broccoli) and healthy fats (olive oil, avocado, nuts, salmon, sardines). Eat plenty of fiber-rich foods, especially legumes, to promote regular bowel movements and support the removal of intestinal toxins.

Supplement your system. Daily habits like hydrating, exercising, and deep breathing are the best way to keep your lymphatic system operating smoothly. But if your system’s sluggish—especially after periods of stress, inactivity, or poor food choices—lymph-supportive supplements can help restore the flow. Burdock root, long used in traditional Chinese medicine to relieve stagnation and encourage circulation, can boost the movement of lymph fluids. Look for it in teas, capsules, or tinctures. Other lymph-supporting herbs include red clover, slippery elm, graviola, nettles, goldenseal, and astragalus—all thought to enhance drainage, ease congestion, and promote flow. Or look for a combo lymph detox formula.

Eclectic Institute Lymph Support

Herbs, Etc. Lymphatonic

Solaray Total Cleanse Lymph

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genuine flower power

.

skincare & cosmetics

hippies do it better.

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NATURAL BEAUTY

*

pure ingredients for skin & body

Supplement Your Skin Care with Ferulic Acid This powerful antioxidant boosts the anti-aging benefits of serums, creams, and peels. And when combined with other antioxidants, it increases their potency and makes them more stable.

BY SHERRIE STRAUSFOGEL

Ferulic acid is an antioxidant phytochemical naturally produced by certain plants to help them thrive and protect them from predators and pathogens.

It is found in apples, orange seeds, and the cell walls of oats, brown rice, peanuts, and some vegetables.

Working in tandem with other antioxidants, it can help prevent skin aging—fine lines, wrinkles, brown spots, and sagging skin—and shield the skin against free-radical damage from pollution, UV light, and infrared radiation. Additional benefits include reducing inflammation, which blocks pores and can lead to breakouts, and minimizing dark spots from those breakouts. It can also help reduce redness

and pigmentation from melasma, a common condition that causes dark, discolored patches on the skin.

According to the Journal of Investigative Dermatology, “Ferulic acid not only provides increased stability to a solution of vitamins C+E, but also adds a substantial synergistic photoprotection, essentially doubling its efficacy. Moreover it provides additional … prevention of skin cancer.”

Ferulic acid is available as a dietary supplement, which doesn’t appear to have the same potency for skin health as topical serums that contain it.

However, studies suggest that supplemental ferulic acid may be helpful for people with diabetes and pulmonary hypertension. More research is being done on its potential uses for Alzheimer’s and cardiovascular disease.

For optimal effectiveness, ferulic acid should come packaged in a dark or opaque bottle to protect it from light, and should be stored in a cool place (not a steamy bathroom). Don’t use ferulic acid with exfoliating acids, including glycolic, lactic, and salicylic acids because they can alter the pH of your skin, which then changes the effectiveness of the antioxidant.

Rather, use exfoliating acids at night and products with ferulic acid in the morning.

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Photo: Getty Images

The Best Way to Use Ferulic Acid

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Amp up the anti-aging power of vitamin C with Acure Brightening Vitamin C & Ferulic Acid Oil Free Serum. Pineapple and papaya extracts in this creamy serum contain enzymes that help to gently exfoliate, brighten, and protect skin from pollution. Antibacterial matcha tea helps reduce inflammation, evens skin tone, and increases elasticity.

of this serum, reducing wrinkles and discoloration. Additionally, hyaluronic acid plumps up skin, konjac root from an Asian flower exfoliates and improves hydration and elasticity, and clary sage is a natural toner.

❷ Lift, firm, and tighten skin with

ferulic acid smooth skin texture, even skin tone, and offer antioxidant protection.

Derma E Ferulic Acid Resurfacing Pads.

These single-use, presoaked cotton pads deep-clean and remove dead and dull skin cells for a gentle peel that leaves skin noticeably smooth. In addition to ferulic acid, antioxidant resveratrol firms and strengthens skin while kojic acid from mushrooms brightens and helps fade discoloration.

DMAE, a derivative of the B vitamin choline, helps tighten and tone skin.

❹ Brighten and tighten your skin with Now Solutions Vitamin C & Ferulic Acid Serum. Concentrated vitamin C and

❹

Anti-inflammatory pomegranate seed extract also fends off free radicals and helps to unclog pores. Hyaluronic acid moisturizes and leaves a glow.

❺ Multitask with Pacifica Mattify & Protect Daily Priming Lotion with SPF 35.

Ferulic acid increases the antioxidant, free-radical-scavenging, and UV-adsorption properties of this multipurpose lotion. Vitamin C, zinc, and niacinamide brighten and support skin health.

Natural minerals control oil and create a sheer canvas for makeup. SPF 35 provides broad-spectrum UVA, UVB, and blue-light protection.

❺

❸ Protect and preserve your skin with Mad Hippie Advanced Skin Care Vitamin C Serum. Ferulic acid combined with vitamins C & E increases the protective antioxidant effect

❸

Photo: Getty Images

❷

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SUPPLEMENT

HOW-TOs HOW TO TAKE SUPPLEMENTS:

6 things you’re doing wrong

BY LISA TURNER

You may have a rock-solid regimen of vitamins, minerals, herbs and other supplements. But certain foods and nutrients can diminish (or enhance) absorption, and some combinations can be downright dangerous—so how you’re taking your supplements may be as important as what you’re taking. Here are 6 simple ways to optimize your supplement routine.

Photo: Getty Images

Don’t take multis with your morning coffee The caffeine in coffee (or tea, for that matter) inhibits vitamin D receptors in the body, lessening absorption and impacting vitamin D’s bone-building and immune-boosting benefits. That morning coffee also blunts calcium uptake and, in high quantities, can deplete the bones of minerals.

Because caffeine acts as a diuretic that increases blood flow through the kidneys, water-soluble vitamins such as B and C can be transferred into urine before they’ve had a chance to be absorbed into the bloodstream. Plus, coffee’s laxative effects speed transit time through the intestines, which also decreases time during which nutrients can be fully assimilated.

Best advice: Drink your coffee or tea before breakfast, then take multis about 15 minutes after eating, when there’s still enough food in your stomach to prevent stomach upset and enhance absorption of fat-soluble nutrients such as vitamin D and K.

❷ Take a separate calcium supplement

Don’t count on a multi to fulfill your calcium needs. Because calcium (and magnesium) are required in higher quantities than vitamins and other nutrients, most multis don’t contain enough to meet your daily needs. Plus calcium and other minerals, like magnesium, compete for absorption in the body when taken together. That said, you do need both for bone health—

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magnesium helps guide calcium into bones, not soft tissue, and too much calcium with too little magnesium can contribute to calcification of the arteries, increasing the risk of heart disease.

But while it’s true that you likely need more calcium, don’t take too much. Studies suggest that high levels of calcium from supplements may increase plaque buildup in arteries, increasing the risk of cardiovascular disease.

Best advice: To maximize benefits and decrease risk, take calcium and magnesium supplements separately, with at least 2 hours between (take calcium with breakfast and lunch, and magnesium with dinner.) Bonus: taking magnesium before bed enhances sleep and promotes regularity.

❸ Don’t take vitamin D with vitamin A High levels of vitamin A can interfere with your body’s uptake of vitamin D,

which is why most multis include a higher percentage of vitamin D than vitamin A to make up for potential deficits. On the other hand, do take vitamin D with vitamin K, especially if you’re using a calcium supplement. Research suggests that taking vitamin K enhances D’s bone-building benefits—and if you’re low in vitamin K, supplementing with vitamin D and calcium can even be harmful.

When you take your D is important, too. A meal that contains fat improves vitamin D absorption and can increase blood levels by as much as 50 percent.

But if you eat late, don’t take D with dinner. It can interfere with melatonin production and disrupt sleep.

Best advice: Studies suggest that low doses of vitamin D (less than 400 IUs per day) don’t prevent fractures, but ultra-high doses can prompt excess calcium absorption, increasing the risk of heart attack and stroke. In general, 600 IUs of vitamin D per day should

be enough, although you’ll want to take more if you have dark skin or live in a northern climate.

❹ Take probiotics on

an empty stomach (with some exceptions)

Because harsh stomach acids can destroy probiotics, they’re best taken on an empty stomach. Some studies suggest that probiotics survive in the largest numbers when taken 30 minutes before a meal that contains some fat (which buffers stomach acids and helps probiotics survive to reach the intestines). Other research suggests that food buffers stomach acid and improves probiotic survival (and probiotics were traditionally taken through cultured foods such as yogurt or sauerkraut).

Ultimately, it may depend in part on the strain. Some probiotics (those with Lactobacillus or Bifidobacteria strains) are best taken about 30 minutes before

GREEN TEA

IRON

did you know ...

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Photos: Getty Images

Photo: Getty Images

Green tea can inhibit iron absorption, and, conversely, iron can significantly reduce green tea’s health benefits.

Best advice: Unless you have a sensitive system, take your iron supplement an hour before or two hours after eating. And wash it down with orange juice—vitamin C dramatically enhances the absorption of iron supplements.

If you’re taking fish oil, skip the ginkgo meals, while other strains, such as Saccharomyces boulardii, can be taken with or without food.

Best advice: Consistency is really the key. Research suggests that regularly taking probiotics positively impacts gut bacteria, whether they’re taken with or without food. If you do take your probiotic with a meal, remember that some foods, such as oatmeal and lowfat milk, promote probiotic survival through the digestive process. Be wary of probiotics with added prebiotics— they can cause gas, bloating, diarrhea, and significant digestive distress in some people.

Fish oil and omega-3 supplements can interact with Ginkgo biloba and other blood-thinning herbs, increasing the risk of bleeding. Fish oil can also amplify the effects of blood-pressure drugs, dropping blood pressure precipitously.

Similarly, St. John’s wort combined with some antidepressants or migraine medications can lead to harmful increases in serotonin levels. St. John’s wort can also magnify the effects of sleep supplements or those with sedative actions, including melatonin.

Best advice: It’s probably better to get omega-3s from food, if possible. Some research suggests that omega-3 fatty acid supplements had little to no effect on reducing heart attacks, strokes, or deaths from heart disease, while high levels of dietary omega-3s are linked with cardiovascular protection.

❺ Don’t take iron with

Photos: Getty Images

Photo: Getty Images

green tea

Green tea is high in compounds that can dramatically reduce iron’s bioavailability, and some research suggests that drinking large amounts of green tea can lead to iron-deficiency anemia.

Tannins and polyphenols in coffee and tea also bind with iron and inhibit its absorption, and even herbal teas, such as peppermint and chamomile, can impact iron.

Other minerals, including calcium, magnesium, zinc, and copper, compete with iron, which reduces its availability. High doses of vitamin E can also interfere with iron.

Also impacting iron uptake: phytates and fiber in whole grains, legumes, and nuts; oxalates in chocolate, black tea, and dark leafy greens; and calcium and phosphorous in milk, yogurt, and cheese. And eggs contain a compound that can reduce iron absorption by as much as 28 percent.

Don’t Be Fooled by the USP Seal A USP (United States Pharmacopeia) designation on supplement labels means that certain standards of quality have been met—e.g., disintegration, dissolution, strength, and purity. While this can be a good thing, it doesn’t guarantee a high-quality supplement. For example, many cheap, chain-store brands bear the USP seal, but they contain inferior forms of key nutrients such as poorly absorbed calcium and synthetic vitamin E (dL-alpha tocopherol rather than d-alpha tocopherol). Supplement formulation has taken a quantum leap over the past decade or so, raising the bar when it comes to true quality. Newer designations that really make a difference include:

* * *

GMP Certified UL Certified Third-Party Verification and/or Testing

* * * *

Non-GMO Project Verified USDA Organic B Corp Molecularly Distilled (omega-3 fats)

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SUMMER BEACH BAG Before heading to the lake, ocean, or swimming pool, fill your favorite tote with these fun-inthe-sun necessities.

Essentials Fresh air, family, friends, and fun—that’s what summers are all about. Make sure you’re prepared for whatever a day in the sun or sand has in store by stocking up on these beach basics:

Photo: Getty Images

BY JILL SCHILDHOUSE

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1. Hydro Flask reusable water bottle No matter how hot the temps get outside, the Hydro Flask stainless steel water bottle will keep your beverage of choice cold for up to 24 hours.

The wide-mouth version makes adding ice a breeze, and it’s BPA-free and dishwasher safe, which means easy clean-up after a long day. The best part? You won’t be contributing to the 500 billion single-use plastic bottles used each year around the world.

2. Portland Bee Balm Sea breezes and salty air sure do feel good, but they can do a number on delicate lip skin. When you’re feeling chapped, reach for Portland Bee Balm, a beeswax-based lip balm handmade by beekeepers in Portland, Ore., and wrapped in real wood instead of processed paper. The brand uses other locally sourced ingredients (such as Oregon peppermint essential oil) and donates 1 percent of sales to the Portland Urban Beekeepers Association.

3. Hydrant electrolyte powder Spending the day sweating in the sun can quickly deplete your body of some of its most precious resources: sodium, potassium, magnesium, and zinc. Instead of reaching for a sugar-filled sports drink, choose travel-friendly packets of Hydrant’s Hydrate electrolyte drink mix. It’s flavored with real fruit juice powder, skips the artificial sweeteners and stevia, and comes in a variety of tropical flavors (like Watermelonade, Blood Orange, and Pink Grapefruit).

4. Shameless Pets dog treats Bringing your best friend to the beach? Or perhaps you just want to lure everyone else’s doggies over to your blanket for snuggles? Make sure to have a bag of Shameless Pets treats on hand (Bananas for Bacon flavor is guaranteed to please any pooch). These healthy dog and cat treats are made from upcycled misfit and surplus ingredients.

5. Psi Bands acupressure wrist bands Prone to motion sickness, but still want to head out on a boat, standup paddleboard, or jet ski?

Waterproof Psi Bands have your back—just pop one on each wrist and your queasiness will be quelled. The drug-free bands are a clinically proven medical device for nausea relief (acupressure has been around for more than 5,000 years!) that won’t make you drowsy.

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6. Stasher reusable storage bags No day at the beach is complete without your favorite snacks in tow—but packing them in single-use plastic bags that could easily blow away and end up polluting the ocean is sooo 2005. Stasher is made from platinum silicone (read: BPA- and phthalate-free) and is safe for the freezer, microwave, oven, and dishwasher. The bags come in a wide array of sizes and colors, and the brand donates 1 percent of profits to organizations working to protect the planet.

7. FlexSafe portable safe There’s no quicker way to ruin a beach day than by coming back in from the water only to discover that a thief has struck. Avoid this scenario and gain peace of mind by securing your valuables (passport, wallet, phone, and keys) in a slash-resistant and portable FlexSafe. It secures to any fixed object—lounge chairs, boat railings, bicycles—and unlocks only with your own unique code.

8. REEF sandals Keep your tootsies safe from rocks, glass, or other harmful items lurking on the beach with a pair of REEF sandals. This popular surf-inspired flip flop brand crafts many of its sandals with an eye on sustainability, using eco-friendly resources such as 100-percent recycled PET from post-consumer plastic bottles, renewable sugarcane, and recycled paper. Plus, many of REEF’s sandals are made with Eco-One, an organic additive that enhances the biodegradation process when disposed of in a biologically active landfill.

9. Earth Mama Organics mineral sunscreen It’s our responsibility to protect delicate marine ecosystems, so reduce your carbon footprint by choosing a reef-friendly mineral sunscreen like Earth Mama Organics. This cruelty-free line (designed by a mother and nurse) was also formulated for babies, kids, and adults with sensitive skin—it’s dermatologisttested for irritation, and contains no artificial fragrance, dimethicone, or nanoparticles.

10. Quantum Health Buzz Away Extreme insect repellent Mosquitoes sure know how to ruin a good time, and the beach is one of their favorite places to nibble on unsuspecting sun worshipers. Outsmart these little buggers with DEET-free Buzz Away Extreme, from Quantum Health. This spray contains oils from citronella, geranium, lemongrass, and cedarwood to naturally repel mosquitoes and ticks.

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HERBAL

FIRST AID T THE RESCUE 34

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Try these timeproven remedies straight from nature for burns, headaches, sprains, motion sickness, and more.

BY KARTA PURKH SINGH KHALSA, DN-C, RH

Boo-boos, tummy aches, and skinned knees have been around forever. Ever wonder what was in a first aid kit before modern medicine came around? Likely a selection of roots, berries, herbs, and oils.

Today’s versions may be sold in a store rather than gathered in the woods or plucked from your garden, but they’re just as effective. Here are the top botanicals to pack in your kit.

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CURCUMIN

Lavender essential oil is an effective remedy for minor burns.

Aromatherapy had a modern rebirth in the 1920s, when the French chemist René-Maurice Gattefosse burned his hand and, by chance, found the damage to be relieved by a soak in pure lavender oil. You can use undiluted lavender essential oil to hasten the healing of just about any burn. Lavender also helps to treat bruises, strains, and even scrapes as it acts as a disinfectant. As a general trauma oil, try equal parts of the essential oils of lavender, blue chamomile, geranium, tea tree, and helichrysum, at a 2 percent dilution (2 drops of essential oil per 100 drops of a carrier oil).

Curcumin is just the thing for a twisted ankle or swollen elbow.

The anti-inflammatory effects of curcumin, the active constituent in the spice turmeric, are well documented.

Curcumin has been shown to be more effective than drugs such as cortisone in acute inflammation. Curcumin also depletes substance P, the neurotransmitter of pain, in the nerve endings.

The herb is widely used in joint trauma, and is said to have a general joint-rebuilding capability. And while anti-inflammatory drugs can have side effects, curcumin is safe. Take 500–2,000 mg in capsules daily.

HEADACHES

ANTI-INFLAMMATORY

Herbal essential oils can also help relieve headaches when applied topically. German scientists found that when peppermint and eucalyptus were swabbed on the temples, the oils had a muscle-relaxing effect. In another study, researchers tested a topical mixture of camphor, clove, menthol, and cajeput for headaches. This essential oil blend was found to be as effective as acetaminophen (the active ingredient in Tylenol) after three hours.

Although a common garden plant, calendula, or pot marigold, is a multipurpose standout. It’s anti-inflammatory, antispasmodic, antifungal, and antibacterial. Calendula tinctures or capsules have a long history of use for headaches and toothaches. Calendula cream treats rashes and inflammatory skin lesions, and reduces the swelling and pain of bee stings and burns. One study showed that the cream stimulates skin regeneration and wound healing.

Internally, calendula tea will soothe inflammation of the throat and nasal passages, and reduce menstrual cramps.

PEPPERMINT & EUCALYPTUS

TRAUMATIC INJURY

ARNICA

Arnica flower has a long history of folk medicine use in Western Europe, where it is applied externally to treat rashes, eczema, black eyes, sore muscles, sprains, strains, fractures, and bruises. It is widely used for traumatic injury of all kinds. In one study, arnica herbal gel showed significant relief of pain and stiffness when applied twice daily for six weeks for mild-to-moderate knee pain. The German advisory panel on herbal medicines, Commission E, approves it for external use as an antiinflammatory, analgesic, and antiseptic.

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CALENDULA

NAUSEA

GINGER, PEPPERMINT, & CHAMOMILE

If you’re planning a long car trip or boat ride, be sure to take along ginger, peppermint, and chamomile. All of these herbs work wonders for nausea. Research shows that ginger eases queasiness as effectively as conventional motion sickness drugs. Try them as teas or capsules, or if taking ginger, in chews.

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Photo: adobestock.com

LAVENDER

JOINT PAIN

Photo: Getty Images

MINOR BURNS

Photo: adobestock.com

Photo: Getty Images

Nettle Takes on Allergy Attacks Being outdoors more in the summer can worsen allergy symptoms for many people. The best herbal first aid for allergies? Think stinging nettle!

For about the past 20 years, natural medicine practitioners have recommended stinging nettle (Urtica dioica), or nettle leaf, to relieve allergy symptoms. Research points to the anti-inflammatory properties of nettle, and several studies have shown that stinging nettle produces an anti-allergy effect. One study found that nettle leaf acts against the histamine-1 receptor and inhibits the inflammation-causing enzymes COX-1 and COX-2.

Nettle’s benefits are likely due to its active constituents, which include bioflavonoids and polysaccharides. In order to retain these constituents, nettle leaf must be processed carefully, so look for a high-quality encapsulated product that has been freeze-dried or specially processed to retain the active compounds. This special processing costs more, so don’t be seduced by cheap imitations.

Use nettle the way you would use an antihistamine drug to terminate an acute attack. Many people take up to 3,000 mg per day of nettle leaf capsules to relieve hay fever reactions.

Symptoms often begin to improve within 15 minutes, and the effect typically lasts for about four hours.

You can also eat fresh nettle leaves—they’re consumed as a spinach-like vegetable throughout Europe and are remarkably nutritious. They taste similar to Popeye’s favorite food, and also have a slight cucumber flavor. Cooking, drying, or soaking deactivates the sting you may feel when you touch them.

As a healing food, nettle is a general tonic and a nutritive, building herb. At its peak ripeness, nettle contains up to 25 percent its dry weight in protein, which is top-notch for a leafy green vegetable.

Is kale your go-to leafy green because of its high calcium content? You’ll go nuts for stinging nettle, which, at 428 mg of calcium per cup, boasts four times the amount of calcium as kale. Naturally high in iron, with 1.46 milligrams per 1-cup serving of cooked leaves (2 cups of fresh leaves or 2 tablespoons of crushed, dried leaves, which makes one cup of nettle tea), nettle is a champion for blood health.

Add that to substantial amounts of zinc, magnesium, copper, selenium, potassium, manganese, and vitamins A and C, and nettles rival spinach for total nutritional value.

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Mood

Foods

Your brain depends on neuro nutrients to run smoothly. Here’s what you need to know.

BY THE EDITORS OF BETTER NUTRITION

If you could peek inside your brain, you’d find trillions of cells and a biological computer far more complex than anything ever made by Apple, Intel, or Microsoft. It grows, learns from experience, and adapts to new information.

To accomplish all this, the brain needs a variety of nutrients that form the foundation of its biochemistry. With an ample supply of these neuro nutrients, the brain works normally, enhancing cognition and supporting healthy moods. Fill it with junk foods instead of fresh fruits, veggies, clean protein, etc.—or ignore nutritional deficiencies and imbalances—and the brain sputters and misfires, affecting our mood.

Decades ago, Nobel laureate Linus Pauling, PhD, observed that the brain was far more sensitive than any other organ to nutritional deficiencies or imbalances. For instance, when your blood sugar crashes, your mood usually does too, leaving you impatient and irritable.

If you’re on a low-fat diet, you could be starving your brain’s gray matter.

That’s because 60 percent of the brain consists of fat. Specific dietary fats are crucial for the developing brains of infants, and they help thinking and memory throughout life. These nutrients also play key roles in regulating neurotransmitters, chemicals that influence mood.

Omega-3s. People need the two principal omega-3 fats, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), for normal development of the brain, eyes, and nervous system. Abundant in fish oils, EPA and DHA are incorporated into the walls of brain cells, where they turn on genes involved in neurotransmitter activity and promote connections between brain cells.

Considerable research has found that EPA and DHA benefit a wide range of

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mood problems, including depression, impulsiveness, hostility, and physical aggressiveness. Recent studies also support the benefits of omega-3s in reducing anxiety and symptoms of bipolar disorder.

TRY: 1–3 grams of omega-3s from fish oil daily. Vegetarians can opt for algaesourced EPA and DHA supplements.

Phospholipids. The two principal dietary phospholipids are phosphatidylserine and phosphatidylcholine. Both get incorporated into the fatty membranes of brain cells, where they enhance cellto-cell communication. They can also improve memory and mood, and some research suggests that they can slow the progression of Alzheimer’s disease.

A study in the American Journal of Clinical Nutrition found that a combination of EPA, DHA, and phosphatidylserine helped improve the attention spans of hyperactive

children. And more recent research suggests that phosphatidylcholine might even help protect against schizophrenia.

TRY: Both phosphatidylserine and phosphatidylcholine are available as dietary supplements. You can also try lecithin granules, which are rich in these nutrients.

Follow label directions for use.

B-Complex Vitamins. These key vitamins play diverse supportive roles in mood and brain energy levels.

Vitamins B6, B12, and folate are needed to make neurotransmitters. Vitamins B1, B2, and B3, are involved in “bioenergetics,” the process that energizes cells.

Supplements can often take the edge off anxiety and lift depressed moods.

The B complex vitamins have long been recognized as anti-stress nutrients— which is important because stress negatively affects moods.

TRY: A high-potency B-complex vitamin supplement.

Photo: Getty Images

Think Supplements

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Common Mood and Cognitive Problems Mood Swings. Mood swings often track with blood sugar levels, and low blood sugar triggers feelings of hunger, impatience, and irritability.

TRY: A diet high in quality protein and low in starchy, sugary foods can stabilize moods. High-carb, high-sugar diets deplete vitamin B1, so a quality B-complex supplement can help, while chromium and biotin supplements can improve blood sugar levels.

Irritability and Anger. Blood-sugar fluctuations, toxic metal exposure, and nutritional deficiencies can set the stage for anger and aggressiveness. Researchers at the Pfeiffer Treatment Center in Warrenville, Ill., found that patients with intense anger often had abnormally high copper and low zinc levels.

TRY: Adopt a high-protein, low-carb, low-sugar diet. Then, at least two types of supplements can help. One is a high-potency B-complex (or highpotency multivitamin). The other is omega-3 fish oil. A little extra zinc can be beneficial as well.

Depression. Sometimes, depression has an obvious cause, such as grief, which can lead to long-term changes in brain chemistry. Other times depression has no obvious cause, which suggests a problem with brain chemistry. A B-complex supplement can often brighten moods. In addition, St. John’s wort (Hypericum perforatum) works as well as prescription antidepressants.

TRY: For the Bs, opt for a high-potency B-complex supplement. For St. John’s wort, take 300 mg of a standardized extract three times daily (900 mg total), but double the amount for major depression. Vitamin D might also be helpful, especially for wintertime blues.

Anxiety and Tension. Stress generates anxiety and tension. And caffeine can amplify those feelings. Caffeine increases the body’s production of adrenaline and other stimulating neurotransmitters.

TRY: The B-complex vitamins can often reduce feelings of anxiety; they have been considered anti-stress vitamins since the 1940s. The omega-3 fish oils and L-theanine are helpful as well.

Amino Acids and Mood

Photo: Getty Images

Amino acids, the building blocks of protein, also serve as key constituents of our neurotransmitters. These supplements are best taken individually, either 15 minutes before eating breakfast or at least two hours after a meal. Otherwise, their absorption will be limited by other amino acids in foods.

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L-TAURINE. This amino acid functions in the body as a calming neurotransmitter, and supplements have a mild sedative effect. L-taurine seems to be of particular benefit in epilepsy. Try: 500–1,000 mg daily.

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L-THEANINE. Found in high-quality green and black teas, L-theanine is an amino acid that increases the activity of alpha

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L-TYROSINE. This amino acid serves as the basic building block of our stimulating neurotransmitters, including dopamine, noradrenaline, and adrenaline. It’s also the foundation of thyroid hormones. Try: 500 mg daily of L-tyrosine before breakfast.

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5-HTP. This form of the amino acid L-tryptophan is readily converted to serotonin, a calming neurotransmitter of benefit in depression, anxiety, and insomnia. Consider: 50–100 mg three times daily, with the last dose before bed.

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N-ACETYLCYSTEINE (NAC). This form of the amino acid L-cysteine is especially helpful in obsessive-compulsive behavior (nail biting, hair pulling, skin picking, etc.), ADD, and drug addictions. It might also help reduce alcohol cravings. Try: 500 mg, one to four times daily, with or without food. Unfortunately, this highly effective amino acid has become harder to find due to pending FDA regulations over its legality as a supplement (and not a drug).

waves in the brain, thereby improving mental focus and producing a greater sense of relaxation. Supplements may reduce anxiety and tension. Try: 100–200 mg, once or twice daily.

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ASK THE NUTRITIONIST

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answers to your food questions

5 Simple Ways to Summerize Your Diet

You change up your wardrobe, swap your boots for sandals, and pare down your makeup. Have you thought about doing the same with your diet during the summer?

BY MELISSA DIANE SMITH

Q

: I’m outside a lot during the summer and have trouble tolerating the heat. I tend to get fatigued, irritable, and dizzy, and I often get headaches or become sick to my stomach. Are there any ways I can change what I eat during the summer to help my body better tolerate the heat?

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of nature and substantially lighten up what you eat and add more easy-toabsorb electrolytes and antioxidants to your diet.

Here are my top 5 tips to transform your diet to better enjoy the good old summertime:

Make main-dish salads a mainstay.

Top a variety of different greens with a protein of your choice (e.g., hard-boiled egg, cooked chicken breast meat, or canned tuna, salmon, or beans) and assorted vegetables (e.g., red onion, cucumber, tomato, peppers, carrots,

Photo: Getty Images

A:

Most definitely! During the frigid temperatures of winter, it’s natural to want to eat hearty foods such as beef stew or roasted vegetables to keep the body warm and sustained. During the sweltering days of summer, on the other hand, it’s helpful to follow the cycles

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celery, and mushrooms) to quickly make the ultimate go-to, no-cook, light-yetbalanced meal.

Vary the salads you prepare by using different greens such as arugula; adding bits of fresh summer fruit, nuts, or seeds; and changing the flavor of your salad dressing. You can create an almost endless variety of flavorful—and nutritious—food combinations.

❷ Eat more raw vegetables. There’s more to fresh, raw produce than just lettuce. Try shredding cabbage to make coleslaw—a great side dish for a 4th of July celebration. Or eat veggies such as carrots, celery, and red pepper strips; jicama sticks; or sliced cucumber as simple, no-fuss side dishes with a grilled, grass-fed burger. You can also try using in-season zucchini to make raw spiralized zucchini noodles to pair with tomatoes and pesto sauce. ❸ Bite into juicy seasonal fruits. In her infinite wisdom, Mother Nature provides an abundance of seasonal fresh fruits that supply moisture, natural sweetness, and antioxidants. Even if you don’t eat much fruit during the rest of the year, it’s a treat to relish the flavors of the season and enjoy a nature-provided “dessert” of fresh watermelon, Bing cherries, grapes, mangoes, peaches, or assorted berries.

Eating any of these summer fruits is a great way to get extra moisture in your diet along with potassium, folic acid, and a variety of antioxidants that may help protect the skin against damage from the sun’s ultraviolet radiation.

Studies suggest that watermelon, cherries, grapes, strawberries, raspberries, and blueberries are especially noteworthy foods for offering natural sun protection for the skin.

Studies suggest that watermelon, cherries, grapes, strawberries, raspberries, and blueberries are especially noteworthy foods for offering natural sun protection for the skin. which is an added benefit when the temperatures soar and you don’t want to spend too much time in front of a hot stove.

The best fish to eat in the summer are those that are in season, such as mahi-mahi and yellowtail snapper on the East Coast, and Pacific cod, king salmon, wild Alaska salmon, Pacific

Photo: Getty Images

❺ Get your electrolytes. When you’re outside on hot summer days, you’re more at risk of becoming dehydrated and depleted of electrolytes—minerals that assist in proper muscle function, fluid balance, and nerve activity. To prevent both dehydration and electrolyte imbalance that can lead to fatigue and the other symptoms, increase your intake of these important minerals during the summer, especially if you’re outside.

During the dog days of summer, I and many of my clients who live in hot climates have found that we don’t feel tired, worn out, or lightheaded after we make the simple switch to drinking more low-sugar, electrolyte-rich beverages such as cactus water or coconut water. You also can mix a powdered electrolyte supplement into water.

Replenish with Hydrating Beverages & Sugar-Free Electrolytes Here are a few favorites: DRINKS

ELECTROLYTES

Trace Minerals Research 40,000 Volts Electrolyte Concentrate

Vega Sport Hydrator in Lemon Lime and Berry

True Nopal Cactus Water

❹ Try eating more in-season fish. During the summer, people are more apt to gravitate to fish as a light, easy-to-digest protein source—and a nice change of pace from the heavier meats of winter. Fish also doesn’t take long to cook,

halibut, albacore tuna, and yellowfin tuna on the West Coast. It’s also easy to use canned fish to make a tuna or salmon salad.

Harmless Harvest Coconut Water

Taste Nirvana Coconut Water

Ultima Replenisher Electrolyte Hydration Powder in Blue Raspberry, Lemonade, Raspberry, Grape, Orange, Cherry Pomegranate, Pink Lemonade, and Watermelon flavors

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EATING 4 HEALTH

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foods & meals that heal

The Detox Diet

Discover safe, sane ways to cleanse every day.

BY LISA TURNER

A well-planned juice fast or cleanse can reset your system and give you a chance to break bad habits. But what happens after you finish the cleanse?

A better way: avoid toxins on a daily basis, support your body with cleansing nutrients, and revamp your toxic lifestyle routines. Detox round-theclock, with these three key areas:

What to Eat Eliminate processed foods and anything with preservatives, artificial ingredients, or trans fats. Avoid inflammation triggers such as sugar, dairy, and gluten, and minimize grains—especially refined grains. Instead, stick to whole, plantbased foods rich in antioxidants, fiber, and other nutrients.

Clean up your smoothie. Focus on leafy greens and include beets, berries, or carrots for sweetness. Ground flaxseed or chia seeds add extra fiber and protein, and a little plain yogurt or unsweetened coconut kefir provide gut-supportive probiotics.

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Jo’s Super Green Smoothie Serves 4 If you want something simple and earthy that will power you up, you’ll love this nutrient-dense green wonder. The best part? It’s all veggies, no fruit—perfect for those on a low-sugar diet.

1½ cup water ½ cup crushed ice 1 cup spinach ½ cucumber, cut into chunks Juice of ½ lemon 2 stalks celery, cut into chunks ½ cup fresh cilantro ½ cup fresh Italian (flat-leaf) parsley 1 2-inch piece fresh ginger, peeled and cut into chunks

Combine all ingredients in a high-speed blender. Blend until smooth. Enjoy immediately!

Per serving: 15 cal; 1g prot; 0g total fat (0g sat fat); 3g carb; 0mg chol; 35mg sod; 1g fiber; 1g sugar Recipe excerpted from The Conscious Cleanse Cookbook by Julie Pelaez and Jo Schaalman

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Photos: Getty Images

Amp up your veggies. Crucifers, garlic, and onions are high in compounds that help remove toxins and protect against cancer. Brightly colored red, orange, yellow, and green veggies are rich in protective phytochemicals. Compounds in artichokes protect the liver. And asparagus promotes urine flow and reduces water retention.

make it!

Photo: Pornchai Mittongtare, Styling: Robin Turk; Food Styling: Camille Renk

Focus on fiber. Fiber encourages regular bowel movements and speeds the elimination of toxins from the body. Good fiber foods include broccoli, butternut squash, sweet potatoes, rutabagas, and raspberries.

Eat more raw. Cooking diminishes enzymes and nutrients that support digestion and enhance detox. Make one meal a day a big salad with bitter greens such as watercress, endive, chicory, or dandelion greens to stimulate liver and digestive function.

Include fermented foods. Kimchi, sauerkraut, yogurt, and miso are rich in probiotics that improve digestion and ensure regular bowel movements.

And they’re better than probiotic supplements. Fermented foods contain a wider variety of strains, and some research suggests that probiotics survive better when they’re eaten in food.

Emphasize clean proteins. Protein escorts toxins through the body for elimination, and the amino acids in protein are required to produce glutathione, which plays a critical role in detox. Focus on organic free-range chicken and turkey and wild-caught salmon, cod, or halibut.

Beans and lentils are also great sources of protein, with the added benefit of fiber.

Supplemental Support Synthetic vitamins and supplements burden the liver and detox organs. But a few carefully chosen herbs can support optimal function, remove toxins, and help repair damage. Choose the simplest, least-processed forms—ideally, traditional, organic herbs that improve liver, kidney, and gut health. Some of the best: Milk thistle. This relative of the daisy and ragweed family contains silymarin, an antioxidant that protects the liver from toxins, encourages the removal of metabolic waste, and repairs and heals damage.

Dandelion root, traditionally used for liver and kidney detox, contains compounds that promote urine flow, increase bile production, speed the removal of toxins, and protect the liver from damage.

Uva ursi (bearberry) acts as a gentle diuretic, promoting urine flow and supporting the kidneys and bladder. It also contains anti-inflammatory compounds that protect the lining of the urinary tract and help reduce urinary tract infections.

Burdock root, used in Asian cuisine and traditional Chinese medicine, has anti-inflammatory and antimicrobial activities. It works as a gentle diuretic that can remove toxins from the urinary tract and protect the liver from damage.

Chanca piedra, a shrub-like herb from the Amazonian rainforest, has

anti-inflammatory and diuretic actions. It can increase urine flow, encourage the elimination of toxins, and protect the liver from damage.

What to Drink

Rethink your morning drink. Green tea is a concentrated source of epigallocatechin gallate (EGCG), a powerful antioxidant that reduces inflammation and protects cells from damage.

Try green juice. Fruit juice is loaded with sugar—as much as 24 grams in a cup—and the juicing process removes beneficial fiber. Green juices made from spinach, kale, collards, and other vegetables are a better choice.

Photos: Getty Images

Photo: Pornchai Mittongtare, Styling: Robin Turk; Food Styling: Camille Renk

Steer clear of sugary drinks (including fruit juice), cut the caffeine and alcohol, and emphasize clear water and cleansing beverages. Some tips:

Hydrate. Drink plenty of clean, filtered water to speed the removal of wastes from the body and support kidney detox.

If you find yourself forgetting to drink, download an app such as Hydro Coach or WaterMinder to keep you on track.

Ashwagandha, an adaptogenic herb used in Ayurvedic medicine,

reduces inflammation, balances blood sugar, and supports the body’s natural systems to relieve stress and promote restful sleep.

Change Your Lifestyle How you live has a profound effect on the body’s ability to detoxify its systems.

Let Go of Stress. Meditate, practice deep breathing, or take a siesta—even a 15-minute nap can lessen stress.

Go to bed earlier. Deep, restful slumber is crucial for supporting the body’s detox organs. And hitting the hay soon after the sun goes down normalizes circadian rhythms and encourages more restful sleep.

Move your body. Exercise boosts circulation, relieves stress, stimulates movement of lymph fluid, and burns fat, the primary storehouse for toxins.

Plus, sweating escorts toxins from the body through the skin, the body’s largest detox organ. Aim for at least half an hour a day of physical movement.

Or try yoga. It relieves stress and promotes calm, and twisting and bending the torso enhances circulation to the liver and digestive system.

Toss the toxins. Conventional household cleaners, soaps, sprays, fabric softeners, air fresheners, lotions, and fragrances may be filled with toxins—not what you need during a cleanse. Toss any toxic cleaning or personal care products, and restock with natural, plant-based alternatives that are free from chemical fragrances or scented with pure essential oils.

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HEALTHY DISH

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recipe makeovers full of modern flavor

Salad Niçoise: A Fresh Take on the Classic Just one small swap—white beans instead of potatoes—turns this timeless French dish into a low-carb, figure-friendly salad, with the spotlight on protein-rich tuna.

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So the “tuna and vegetables” prescription was heresy. But—at least in this one case—it was truly working.

Later, when I experimented on myself with different foods at different times during my workout regimens, I found that a meal based around a simple can of tuna fish—particularly if it wasn’t swimming in pasta or accompanied by potatoes—was always energizing. Only years later, when I became a nutritionist, did I find out that tuna is rich in tyrosine, a precursor of the “alert” neurotransmitter, dopamine, which is why it can wake you up and get you energized.

Now let’s talk about Salad Niçoise, one of the tastiest ways to get tuna into your diet. In this quick, simplified version, Chef Jeannette substitutes canned white beans for typical white potatoes. Just that one substitution has two advantages: One, it adds extra fiber (remember, beans are one of the highest fiber foods you can eat).

And two—it saves cooking time since the beans are ready to go!

Using canned tuna saves you the time and money of preparing a tuna steak. This classic salad can come together anytime—and quickly—from just your shelf-stable staples!

—Dr. Jonny

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Photo: adobestock.com

The first time it dawned on me that tuna fish might be the greatest weight-loss food ever was about 30 years ago when I first started working as a floor trainer at the Equinox Fitness Club in New York.

There was a bodybuilder there who was trying to get in “contest” shape for an upcoming event, and during the two weeks leading up to the contest, I saw the tiny bit of remaining fat he had on his muscular frame virtually disappear.

I asked him what he was eating. “Tuna and vegetables,” was the answer.

This was in 1990, when no one was talking about keto diets—everyone was still on high-carb/low-fat eating plans.

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

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

FEATURED INGREDIENT

Tuna Because tuna is such a ubiquitous food, we tend to take it for granted. But it’s one of the best sources of high-quality protein we have, and it’s available to just about anyone, even in areas where healthy food isn’t easy to come by.

Though tuna doesn’t have as much omega-3 fat as salmon or sardines, it’s still considered a fatty fish, and a serving of tuna provides some healthy omega-3s, as long as it comes from a reliable source. Canned tuna from big commercial companies typically has fewer than half a gram of omega-3 fat. It’s better than nothing, but you wouldn’t write home about it.

The nutrient content of tuna differs greatly depending on the company that canned it, the type of tuna (Atlantic, Pacific, white, light, skipjack), and how it’s packed (water or oil). We recommend the kind packed in extra virgin olive oil. Even so, all tuna is a terrific source of protein, containing large amounts of all the essential amino acids and then some. A single can of light tuna packed in water provides an astonishing 42 grams of high-quality protein for less than 200 calories.

make it!

Simple Summer Salad Niçoise

2 cups frozen cut green beans (or fresh, steamed) ½ red onion, very thinly sliced ¼ cup olive oil 1 Tbs. champagne or white wine vinegar 1 Tbs. lemon juice 1 large clove garlic, minced 1 tsp. Dijon mustard

1 tsp. lemon zest ¼ tsp. salt ¼ tsp. fresh ground pepper 1½ Tbs. capers, drained, or to taste 2 6-oz. cans skipjack or light tuna packed in extra virgin olive oil (we like Vital Choice Wild Skipjack), well drained

1 15-oz. can white beans, drained and rinsed 14-oz. can quartered artichoke hearts in water, drained 6.5-oz. bag butter lettuce 1 cup niçoise or kalamata olives, pitted and drained 1 pint heirloom cherry or teardrop tomatoes

1. Steam frozen beans in microwave in tempered glass container with vented rubber lid 2–3 minutes, or until tender crisp (or steam on stovetop as directed on package).

Set aside to cool. Submerge onion slices in bowl of cold water.

2. In separate bowl, whisk together olive oil, vinegar, lemon juice, garlic, mustard, zest, salt, and pepper. Stir in capers, pour half of dressing into a cup, and set aside. Add tuna, beans, and artichoke hearts to bowl with dressing, and gently stir to evenly combine and coat.

Photo: adobestock.com

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

Serves 4 To complement the flavors of the salad, try serving it with a medium-bodied white wine with a touch of fruitiness, like a Cotes du Rhone. Or try Santa Carolina Pinot Noir, Chile for a red option.

3. Drain onions and pat dry. Add lettuce to large salad bowl, then add olives, tomatoes, onions, and green beans. Spoon tuna mixture over top, and pour reserved dressing evenly over salad.

Per serving: 480 cal; 37g prot; 19g total fat (2.5g sat fat); 46g carb; 45mg chol; 1740mg sod; 11g fiber; 5g sugar

That same can also contains more than 100 percent of the Daily Value for niacin, 29 percent of vitamin B6, and 82 percent of vitamin B12.

Tuna is also a superb source of the cancer-protective and immune-supporting trace mineral selenium. That can of light tuna provides almost 200 percent of the Daily Value. So even if you use one can for two portions, you’re still getting almost 100 percent of the Daily value of this vital nutrient.

WHAT ABOUT MERCURY?

The mercury issue is a serious one, but not nearly as serious as you might think.

Yes, mercury is a neurotoxin, but the primary danger is to pregnant women.

Many papers have been written weighing the potential damage to healthy adults taking in small amounts of trace mercury against the benefits you’d lose by avoiding tuna. These analyses generally come to the same conclusion: the enormous health benefits of fish (and tuna) far outweigh any real harm.

Notes from the

Clean Food Coach

Although skipjack contains some of the lowest levels of mercury among tunas, contamination is still a concern.

Dr. Jonny and many other health professionals recommend Vital Choice, the most reliable and “clean” tuna that we know of. It’s shipped right to your door, and though marginally more expensive than “grocery store” brands, it’s worth every penny. You can check Vital Choice at vitalchoice.com, or through a link on jonnybowden.com under “Jonny Recommends.”

No time to make the dressing from scratch? Try Newman’s Own Organic Tuscan Italian Dressing or Annie’s Naturals Artichoke Parmesan Dressing for something with a little bite.

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RECIPE 4 HEALTH

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eating clean made easy

Get in a Grilling Mood

Whether you’re having a 4th of July BBQ or just feel like firing up the grill, this dynamic duo of fresh fish and veggies makes the perfect alternative to red meat.

make it!

4. Place tuna steaks on serving platter, and garnish with additional rosemary.

Rosemary Garlic Grilled Tuna

Per serving: 190 cal; 26g protein; 8g total fat (1.5g sat fat); 2g carb; 55mg chol; 550mg sod; 0g fiber; 0g sugar

Serves 4 These hearty fish steaks stand up to any beef steak—and they’re packed with health-boosting omega-3 fatty acids. Don’t like rosemary? Try thyme or a combination of Mediterranean herbs instead.

4 small tuna steaks (approximately 4 oz. each) 2 Tbs. tamari 2 Tbs. lemon juice 2 garlic cloves, minced 2 Tbs. olive oil ¼ cup chopped fresh rosemary (reserve a few springs for garnish) 1. Wash tuna steaks well. Pat dry and place on medium platter.

2. Combine tamari, lemon juice, garlic, olive oil, and rosemary. Pour over tuna steaks, coating each well. Marinate 1–2 hours in refrigerator or ice chest.

Asparagus Pepper Toss Serves 4 Get ready for healthier outdoor or campsite cooking with this flavor-packed veggie side dish.

2 cups asparagus tips 2 medium red bell peppers 2 medium yellow peppers ½ cup sliced water chestnuts, rinsed and drained 1 small bunch scallions, thinly sliced DRESSING: 2 Tbs. olive oil ¼ cup fresh-squeezed orange juice 1 Tbs. sesame seeds ½ tsp. sea salt ¼ tsp. white pepper

1. Place asparagus tips in vegetable steamer over boiling water. Cover and steam briefly, until bright green. Remove from heat and immediately rinse with cold water.

2. Core red and yellow peppers and cut into ½-inch wide slices. Grill until peppers are just tender. Remove from grill and let cool.

3. While peppers are cooling, combine asparagus, water chestnuts, and scallions in medium serving bowl.

4. To make dressing, combine olive oil, orange juice, sesame seeds, sea salt, and pepper in small bowl. Mix well.

5. Add dressing and peppers to asparagus mixture. Serve at room temperature.

Per serving: 150 cal; 4g prot; 9g total fat (1g sat fat); 17g carbs; 0mg chol; 300mg sod; 4g fiber; 6g sugar

Recipes by Lisa Turner

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

3. Place tuna steaks on hot grill and cook 4–5 minutes on each side, or until done in center.

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COOK WITH SUPPLEMENTS

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easy ways to boost your nutrition

Cool Off with Collagen

Beat the summer heat—and support hair, skin, and nails and joint health at the same time—with this collagen-infused frozen treat.

Roasted Banana & Cinnamon Coconut Ice Cream Serves 4 3 large ripe bananas, peeled and sliced 1 Tbs. coconut oil, melted 2 tsp. ground cinnamon 3 Tbs. pure maple syrup ¼ tsp. fine sea salt 1 13.5-oz. can full-fat coconut milk 1 tsp. pure vanilla 4 tsp. collagen powder, unflavored ¼ tsp. lemon extract Nature’s Answer

1. Preheat oven to 400°F. Marine Collagen Grease 9-inch pie plate.

In bowl, toss together bananas, coconut oil, cinnamon, maple syrup, and salt. Pour into pie plate, and roast, stirring twice, 13–15 minutes, or until bananas are bubbling and tender.

2. Transfer banana mixture to blender. Add coconut milk. vanilla, and collagen. Blend until smooth. Pour into bowl and refrigerate at least 4 hours, or overnight.

Photo: Pornchai Mittongtare, Styling: Robin Turk, Food Styling:Camille Renk

3. Pour banana mixture into ice cream maker, stir in lemon extract, and churn according to manufacturer’s instructions. Serve immediately, or transfer to container, cover, and freeze until ready to serve.

Per Serving: 360 cal; 3g prot; 24g total fat (21g sat fat); 37g carb; 0mg chol; 160mg sod; 3g fiber; 22g sugar

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Recipe by Julie Morris

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