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
summer
JUNE 2020 * betternutrition.com
food guide
Sweet peaches are the star of our Grilled Basil Balsamic Chicken & Peaches recipe p. 42
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HEALTH & HAPPINESS FOR MEN Potassium: How to Get Enough
YES, YOU CAN PREVENT BONE LOSS
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Is Medical-Grade Liquid Collagen Better For You Than A Powder? Yes. It’s the #1 choice of doctors and hospitals for fat loss, more energy, joint support and better hair, skin and nails. Here’s why...
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CONTENTS
June 2020 / Vol. 82 / No. 6
30
Boost your energy, drive, desire, and more with these 5 keys to healthy longevity for men.
8 NEWSBITES Top 3 Supplements for Men Supplemental nutrients that most every guy needs.
12 PASSION BEHIND THE PRODUCT From Army Vet to Spice Queen Bringing the bounty of Afghanistan to America.
14 IN THE SPOTLIGHT Growing Your Nutrition with Sprouts Tips from Doug Evans, author of The Sprout Book.
16 HOT BUYS What Else Is New? Natural products we’re excited about.
18 CHECK OUT Potassium: How to Get Enough Why you need this essential mineral.
22 ASK THE NATUROPATHIC DOCTOR
features 30
34
Bone Up on Bone Loss Natural ways to fight osteoporosis.
26 HERBAL WELLNESS Finding Your Voice These herbs can improve your singing voice and soothe a sore throat.
Man Up!
Hey, guys. Want to live longer with more energy, fewer complaints, and a stronger sex drive? Of course you do. And the secrets to healthy longevity are easier than you think. Just check out these five simple strategies from Jonny Bowden, PhD, CNS, an expert who’s done more than just study the subject in school—at 74 years old and still going strong, he’s lived it.
28 NATURAL BEAUTY The Beauty Benefits of Hemp & CBD These trendy ingredients work wonders on hair and skin.
40 ASK THE NUTRITIONIST All Plugged Up? Simple ways to ease constipation.
Summer Superfood Crush
Superfoods are all the rage these days, with health gurus touting everything from açai and goji berries to seaweed and turmeric for their amazing health benefits. But if your tastes run a little closer to home, there are plenty of “ordinary” fruits and veggies that pack a serious nutritional wallop. Here are five of our summertime favorites, plus easy-to-make recipes to help you introduce them into your diet.
42 HEALTHY DISH Light Summer Grill Peaches add a dose of seasonal flavor to this elegant entrée.
44 EATING4HEALTH Eat Your Zinc The best food sources of this important mineral.
48 RECIPE4HEALTH Vegan Summer Salad Seared watermelon replaces tuna in this creative dish.
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• JUNE 2020
CLICK ON THIS! RESOURCES & REFERENCES For links to studies cited in our articles and other helpful sites and books, visit betternutrition.com. HANDMADE BEAUTY, HEALTH, & HOME PRODUCTS Kick toxic, synthetic products out the door and bring the healing joy of nature into your life with recipes from The Big Book of Homemade Products for Your Skin, Health, & Home: Easy, AllNatural DIY Projects Using Herbs, Flowers, and Other Plants, by Jan Berry. We have an exclusive excerpt from Berry’s new book that includes the following customizable projects: Herbal Dry Shampoo
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Lemon & Rosemary All-Purpose Cleaning Spray NEW! EDITORS’ BLOG We’re answering questions and sharing natural solutions for everyday wellness. SIGN UP FOR OUR NEWSLETTER Receive timely articles, recipes, and exclusive giveaways in your inbox weekly with our newsletter Healthy Buzz.
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Wickett R.R., Kossmann E., Barel A., et al. (2007). Effect of oral intake of choline-stabilized orthosilicic acid on hair tensile strength and morphology in women with fine hair. Arch Dermatol Res, 299: 499-505. Barel A., Calomme M., Timchenko A.,et al. (2005). Effect of oral intake of choline-stabilized orthosilicic acid on skin, nails and hair in women with photodamaged skin. Arch Dermatol Res, 297: 147-153. Results may vary.
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EDITOR’S LETTER
YO U R U LT I M AT E G U I D E T O N AT U R A L L I V I N G
Lighten Up Your Diet Hello again from quarantine. This issue is going to the printer as the coronavirus war wages on and most of us are under stay-at-home orders. As the days stretch on, it’s easy to feel down, lonely, stressed, or bored. Unfortunately, many of us turn to food for comfort. And lately, I fear that I may have overdone it. (Let’s just say the delivery apps on my iPhone are getting a workout!) So I'm ready to detox from my quarantine debauchery. This issue offers the perfect way to lighten up your diet with recipes for summer salads, grilled proteins, and fresh fruits and vegetables—nourishing foods that can help boost your mood, brighten your skin, optimize your immune function, and more. “Summer Superfood Crush” on p. 34 features recipes and cooking tips for five seasonal superfoods, including mangoes and arugula. And on p. 42, we have a recipe for Grilled Basil Balsamic Chicken with Peaches—doesn’t that sound delicious? Speaking of superfoods, see p. 44 for a list of eight zinc-rich foods to load up on now. Zinc is one of the most potent antiviral nutrients around, but it can be hard to absorb, and many of us are low in it. We have a few tricks for making zinc more bioavailable in your diet, plus a recipe for Bison Antipasto Skewers with Pesto Dipping Sauce. (For info on zinc supplements, go to betternutrition.com.) Be well and stay safe.
nbrechka@aimmedia.com
Our Writers
Meet the passionate people behind this issue of Better Nutrition!
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Jonny Bowden, PhD, CNS, is a boardcertified nutritionist and the bestselling author of 15 books, including The 150 Healthiest Foods on Earth and Living Low Carb. jonnybowden.com Emily A. Kane, ND, LAc, has a private practice in Juneau, Alaska, where she lives with her husband and daughter. She is the author of two books on natural health, including Managing Menopause Naturally. dremilykane.com
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Chris Mann is a California-based wellness writer and interviewer with 20 years’ experience in natural health publishing. He is also an entertainment author, journalist, and podcaster. ChrisMann.tv
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Gaz Oakley is a chef, author, and YouTube sensation originally from Cardiff, Wales. Now based in London, Oakley is the author of three cookbooks: Vegan 100, Vegan Christmas, and his newest, Plants Only Kitchen. avantgardevegan.com
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Melissa Diane Smith, Dipl. Nutr., is a holistic nutritionist who has 25 years of clinical experience and specializes in using food as medicine. She is the author of Going Against GMOs and other books. melissadianesmith.com
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Sherrie Strausfogel has been writing about natural beauty for more than 20 years. Based in Honolulu, she also writes about spas, wellness, and travel. She is the author of Hawaii’s Spa Experience.
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Lisa Turner is a chef, food writer, product developer, and nutrition coach in Boulder, Colo. She has more than 20 years of experience in researching and writing about nourishing foods. lisaturnercooks.com
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Vera Tweed has been writing about supplements, holistic nutrition, and fitness for more than 20 years. She is the editorial director at Natural Health Connections and the author of Hormone Harmony and other books. veratweed.com
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Neil Zevnik is a private chef specializing in healthy cuisine, with clients who have included Jennifer Garner, Charlize Theron, and the CEO of Disney. neilzevnik.com
Editor in Chief Creative Director Executive Editor Associate Editor Digital Editor Copy Editor Beauty Editor
Nicole Brechka Rachel Joyosa Jerry Shaver Elizabeth Fisher Maureen Farrar James Naples Sherrie Strausfogel
Contributing Editors Vera Tweed, Helen Gray Contributing Writers Jonny Bowden, PhD, CNS, Emily A. Kane, ND, LAc, Chris Mann, Gaz Oakley, Melissa Diane Smith, Lisa Turner, Neil Zevnik Print Ad Coordinator Kim Hoff Prepress Manager Joy Kelley Prepress Specialist Idania Mentana Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310-873-6952 General Manager Rob Lutz AIM Retail Group rlutz@aimmedia.com & Western U.S. 970-291-9029 Integrated Media Sales Kevin Gillespie Director – Eastern U.S. kgillespie@aimmedia.com & Midwest Retail Development Group 800-443-4974, ext. 702
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BETTER NUTRITION, ISSN #0405-668X. Vol. 82, No. 6. Published monthly by Cruz Bay Publishing, an Active Interest Media company. 5720 Flatiron Parkway, Boulder, CO 80301; 303-253-6300; fax 303-443-9757. ©2020 Cruz Bay Publishing. All rights reserved. Mechanical requirements and circulation listed in Standard Rate and Data Service. The opinions expressed by the columnists and contributors to BETTER NUTRITION are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Articles appearing in BETTER NUTRITION may not be reproduced in whole or in part without the express permission of the publisher. BETTER NUTRITION does not endorse any form of medical treatment. The information presented here is not meant to diagnose or treat any medical condition. We urge you to see a physician or other medical professional before undertaking any form of medical treatment.
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NEWS*BITES BY VERA TWEED
Top 3 Supplements for Men
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muscle strength, and it helps to protect against dementia and cancer. TAKE: 1,000–2,000 IU (25–50 mcg). Take the higher amount if you live in a northern climate, have dark skin, are obese, get headaches, suffer from digestive issues such as celiac disease or inflammatory bowel disease, or have had gastric bypass surgery. Omega-3s: EPA and DHA These help improve and stabilize mood, prevent heart problems, enhance brain function, and reduce inflammation. TAKE: 1,000 mg of a combination of EPA and DHA in fish oil or in a vegan form from algae. If you experience an aftertaste or stomach upset from fish oil, split the dose and take it with food. Editor’s note: For more on men’s health, see p. 30.
Photos: adobestock.com
healthy blood pressure and good heart “A lot of men overlook the need for function, and to prevent headaches and supplements because they associate irritable bowel syndrome. For anyone them with body building,” says Arielle taking statins to lower cholesterol, it Levitan, MD, co-author of The Vitamin can help reduce side effects. Solution. However, she adds, “all men should consider supplements.” They can TAKE: 200–500 mg daily. You may need enhance heart health, the higher amount if you support healthy mustake diuretics that cle mass throughout deplete the mineral, or did you know ... life, prevent mental if you have high blood Freezing fish oil capdecline with age, and pressure, migraines, sules slows down their boost overall health or digestive issues. digestion and prevents and well-being. These Loose stools mean aftertaste, burps, or other are her top 3 recomyou’ve taken too much. unpleasant digestive mendations for men: reactions. Vitamin D Magnesium Bone health is just as It enhances muscle important for men as strength and function—important for for women, and vitamin D is an essential staying active and well during a long component. This vitamin also enhanclife. Magnesium also helps maintain es the immune system, the heart, and
• JUNE 2020
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CELEBRATING 20 YEARS OF REVOLUTIONIZING PROBIOTIC HEALTH Thanks to our loyal customers who are the reason for our continued success! For 20 years, Essential Formulas has been providing scientifically-proven, all-natural supplements and exceptional customer care while garnering countless consumer, industry and health practitioner accolades for its pioneering probiotics products.
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NEWS*BITES
TOP 12
NEW CLUE TO ASTHMA RELIEF A German study at the University of Bonn found that a keto diet reduces asthma symptoms in mice. Researchers found that a keto diet helped reduce bronchial inflammation by changing the way fats are metabolized and lowering glucose levels. The next step is to test the diet in a human trial.
Produce Pesticide Sources
If you know which fruits and vegetables are top sources of pesticides, you can make it a priority to buy organic versions. Every year, the Environmental Working Group (EWG) ranks levels of pesticide residues on fruits and vegetables, using data from USDA tests of produce samples around the country. Here is the EWG’s 2020 Dirty Dozen list of the most contaminated produce: Strawberries
Peaches
Spinach
Cherries
Kale
Pears
Nectarines
Tomatoes
Apples
Celery
Grapes
Potatoes
For a complete list of tested produce and more tips on avoiding toxins, visit ewg.org.
RESVERATROL
ENHANCES BRAIN HEALTH
THYMOL:
Plant-Based Disinfectant
If you want to effectively disinfect surfaces with a plant ingredient, thymol is one that meets the EPA criteria for use against SARS-CoV-2, the virus that causes COVID-19 disease. Thymol is a specific, concentrated extract from thyme—not the same as an essential oil. For home use, thymol can be found in CleanWell Botanical Disinfecting Wipes and Sprays. These CleanWell products are on the EPA’s List N: Disinfectants for Use Against SARS-CoV-2. You can view the complete EPA list of products at epa.gov.
Resveratrol, a beneficial substance in red wine, grapes, and other plants, can enhance brain health in postmenopausal women, according to an Australian study published in the journal Nutrients. To test resveratrol supplements, researchers gave either a placebo or 75 mg of trans-resveratrol (the concentrated form found in many supplements) to a group of 129 postmenopausal women between the ages of 45 and 85. When taken daily for 14 weeks, the supplement improved blood flow in the brain and enhanced mental function. Researchers concluded that regular use of resveratrol has “the potential to slow cognitive decline due to aging and menopause.”
Australian researchers have discovered a new way in which genes affect our production of vitamin D from sun exposure. Our skin contains molecules that act like internal SPF and soak up UVB rays that trigger vitamin D production. One of our genes—histidine ammonia-lyase (HAL)—varies the concentration of these SPF-like molecules, and this affects how efficiently each of us produces vitamin D when we get some rays. It’s well known that people with darker skin produce less vitamin D from sun exposure, but this is through a different mechanism. Darker skin contains more melanin, which blocks UVB rays and vitamin D production in a different way than the newly discovered SPF molecules.
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Photos: adobestock.com
Sunscreen Gene Influences Vitamin D
• JUNE 2020
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PASSION BEHIND THE PRODUCT
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companies fostering personal & global well-being
From Army Vet to Spice Queen
Kimberly Jung, a former Army engineer stationed in Afghanistan, found a smart and socially responsible way to bring saffron to the U.S.— and help Afghan farmers at the same time BY NEIL ZEVNIK
Saffron is one of the oldest botanical products of all time, and currently the most expensive in the world by weight. Now primarily employed as a gourmet spice, it has a varied and illustrious history with multiple uses and roles— 50,000-year-old prehistoric depictions in Iran contain saffron-based pigments; ancient Persians wove saffron threads into their fabrics and offered them to their divinities; Phoenicians used saffron as a treatment for melancholy; and Alexander the Great used saffron infusions in his bath to heal battle wounds. Fast forward to the present day. A dedicated group of former U.S. Army engineers are determined to use saffron to help heal the battle wounds of an entire country—Afghanistan. The climate there is perfect for the cultivation of saffron, but conflict and strife have made producing and marketing it nearly impossible.
A Warehouse Full of Saffron Enter Kimberly Jung and her compatriots. As Army engineers in Afghanistan, they had established relationships on the
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“Afghanistan has a lot to offer the world,” says Rumi Spice founder Kimberly Jung. “It’s not just a place of war, terrorism, and opium. What we’re doing is changing the world—and we’re proud of it!”
ground. So when a fellow vet told Jung, who had left the Army to attend Harvard Business School, about a farmer with a warehouse full of saffron and no way to sell it, she sensed an opportunity. “I thought to myself, I’m here at Harvard learning how to create value; what better way to do that than by connecting Afghan farmers to the market and helping them to grow their business while creating my own?” So where Jung had once searched for roadside bombs, she began to seek out local farmers.
The company started small. In fact, Jung carried her first shipment of saffron by hand back to Boston, and drove around selling it to gourmet shops and farmers markets. But the idea caught on, and now Rumi Spice is a thriving B-Corp certified company, an “ethical luxury brand” found in natural groceries and high-end restaurants across the country. Rumi Spice has also expanded beyond saffron to offer other ethically sourced and socially responsible Afghan spices, including wild black cumin and unique spice blends.
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Saffron, which comes from the flower of the Crocus sativus plant, has a subtle flavor that’s been described as honey-like and floral.
Peace Is the Purpose
make
it!
Despite the company’s success, its mission remains the same: to cultivate peace in Afghanistan by building demand for Afghan agricultural products and creating a global supply chain. And by giving farmers a viable and lucrative alternative to growing opium poppies, these Army vets hope to lessen the influence of the Taliban’s grip on local communities. It hasn’t been an easy road, but these vets and the people who toil alongside them aren’t easily discouraged. “Mission and purpose are at the core of everything we do,” says Jung. “Economically empowering Afghan farmers, inspiring Afghan women through direct wages, and building out Afghanistan’s agricultural infrastructure. “Rumi Spice strives to portray the huge value of Afghan spices, culture, and people. Afghanistan has a lot to offer the world. It’s not just a place of war, terrorism, and opium. What we’re doing is changing the world—and we’re proud of it!”
Shrimp & Sugar Snap Peas in Saffron Broth Serves 4 This light, flavorful dish makes a perfect summer lunch, or add a green salad and some crusty bread for a refreshing dinner.
2 Tbs. O Blood Orange Olive Oil 1 medium white onion, coarsely chopped (about 1 cup) 5 cups organic vegetable broth 1 cup bottled clam juice Generous pinch of Rumi Spice Afghan Saffron Threads, crushed ½ tsp. ground turmeric 16 large wild-caught shrimp, shelled & deveined 3 cups sugar snaps peas, halved Salt & pepper to taste Handful of flat-leaf parsley leaves 1. In a large heavy saucepan over medium heat, cook onions in olive oil until translucent, stirring often, about 6 minutes. 2. Add vegetable broth, clam juice, saffron, and turmeric to pot; bring to a boil, reduce heat, and simmer for 10 minutes. 3. Increase heat; add shrimp and snap peas to pot, cook until shrimp are translucent, about 3 minutes. Add salt and pepper to taste. 4. Divide among four bowls, garnish with parsley leaves. Per serving: 150 cal; 7g prot; 7g total fat (1g sat fat); 14g carb; 35mg chol; 980 sod; 3g fiber; 7g sugar
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IN THE SPOTLIGHT
*
stay-healthy secrets from leading experts
Growing Your Nutrition with Sprouts
The time to discover the incredible health benefits of sprouting is now, says Doug Evans, author of The Sprout Book. He explains why.
When Organic Avenue co-founder and Juicero CEO Doug Evans started growing sprouts on his countertop 20 years ago while living in the remote California desert, he had no idea that his new life purpose
Everyone Wants to Know … BN: What are your top three reasons to eat sprouts? DE: Sprouts are high-quality plant-based nutrition, they are easy/accessible, and very affordable. They are under a dollar a serving, and there’s even bigger economic leverage when you sprout on your own instead of buying sprouts in the store.
BN: How can sprouting ease food security concerns during uncertain times? DE: The time to sprout is not for your next New Year’s resolution or summer cleanse, but now, when the question of where your next bag of fresh produce will come from has suddenly become uncertain. Running
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as a sprout advocate was also taking root. As he took control of his diet and started researching this sustainable way of eating, “I began to realize that sprouts could be the answer to personal nutrition and food security for people everywhere,” Evans says.
to the store might not necessarily be the safest option, but if you have a pound of broccoli sprout seeds in your kitchen, you can feed your family fresh veggies for a few months. They are the diamonds that you don’t need to leave your home to find.
BN: Which sprouting method do you recommend for beginners? DE: The easiest method is unequivocally the sprouting jar. If you already have a mason jar and a piece of cheesecloth, you have all the equipment you need. Online you can buy a mesh screen, either plastic or metal, that screws onto the jar so you can strain them—that is generally the easiest and most successful means of sprouting. You add the seeds and water, soak them
“Just about every vitamin and nutrient can be found in sprouts. It’s simply a matter of which sprout you eat for higher degrees of certain nutrients,” he says. And even those who’ve long gone plantbased can up their game. “Sprouts contain all of the potent, naturally occurring
between five hours and overnight, then rinse them. In a few days you can harvest and eat them. The most important thing is to make sure that you’re rinsing them and draining them fully at least twice a day. There are many nuances, as every seed is different. My book has a simple overview of the different seeds and how to successfully sprout them.
BN: So that really keeps them as clean as possible to avoid contamination? DE: Correct. The seeds need water to germinate and they need air. Because the water is still, it can easily become contaminated. I recommend rinsing the seeds several times before you soak them to make sure they are clean. And to make sure they don’t develop mold when you store the sprouts in the
fridge, you need to dry them off.
BN: You recommend buying organic seeds. But when should we also look for seeds with a higher germination rate? DE: A lot of seeds such as lentils and peas may be grown for the purpose of cooking, so if you’re cooking them, the germination may not matter. But if your intention is to sprout them to eat them (raw), a higher germination rate will give you better-quality nutrition and less likelihood of getting mold.
BN: Any tips for buying sprouts in the store? DE: Part of it is establishing a relationship with your vendors. You want to get the freshest sprouts with the longest shelf life, and you want to develop a rapport to
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BY CHRIS MANN
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compounds, antioxidants, and micronutrients that exist within the plants in high concentrations.” Evans set up a sprouting lab, interviewed experts—“from functional and plant-based medicine MDs to ketogenic and paleo advocates/ nutritionists, all of whom agree on the value in sprouting”—and wrote the newly released The Sprout Book: Tap into the Power of the Planet’s Most Nutritious Food. He hopes this intro to sprouting, which includes 40 sprout-centric recipes, opens a conversation about a form of nutrition once considered “on the fringe, hippie food, or used only as a garnish or accessory,” he adds. “My mission is to see sprouts move to the center of the plate or at least become a regular part of our diets.”
find out the sprouts’ delivery schedule. You can also buy lentils from the bulk bin, soak them overnight, and drain and rinse them. The lentil sprouts are edible after as little as two to three days. Lentils are incredible. But lentil sprouts are incredible plus because the antioxidant in vitamin C increases three times the level when you sprout the lentil. And 1 cup of sprouted lentils has over 7 grams of protein.
BN: Why are broccoli sprouts especially heralded for potential health benefits? DE: Broccoli sprouts are one of the highest, if not the highest, sources of the compound sulforaphane accessible in a natural form. As of 2019, I counted over 150 scientific papers written about the properties of sulforaphane. The papers
covered many health benefits, including extracting the carcinogen benzene from the body, which occurs from exposure to smoking and emissions. And there’s been research that shows that, while there is no cure for autism, broccoli sprouts create a similar effect to heat shock, which may address some of the symptoms of autism. There’s a whole range of research about treating people with autism with broccoli sprouts. Among cruciferous vegetables, broccoli is on the higher range of sulforaphane content, and broccoli sprouts can have 30 to 100 times the amount of it. When you chew broccoli sprouts or blend them, you break down the cellular walls, and that releases the enzymes that form the sulforaphane. Try to consume 4 to 8 ounces of them every day, whether you’re eating
them plain or adding them to a salad or a smoothie.
BN: Which other types of sprouts do you recommend for beginners? DE: Mung bean sprouts are a powerhouse. One serving size of ¾ cup, which is 6 ounces, contains 3 grams of protein and 18 milligrams of vitamin C. I think that sunflower sprouts—some people call them shoots, others call them microgreens—are incredible because they actually have little green leaves in them. They’re extremely nutritious and delicious, and you can eat them as an alternative to lettuce in a salad.
BN: Which of your book’s sprout recipes are great for summer? DE: The Lime and Chile Sprouts are great, as they use a seasoning technique
common in hot-weather climates. Choose any type of bean or vegetable sprout and sprinkle it with chile powder and salt, squeeze with lime juice, and you have a taste sensation using just four ingredients. The Really Green Salsa with sprouts is also really flavorful. It’s a great way of getting in a lot of herbs and broccoli sprouts, and it has a beautiful color. And the Crunchy Sprout, Celery, and Apple Salad with Golden Tahini Dressing is an easy salad that’s hearty enough to be a meal. Win a copy of The Sprout Book! We have 15 copies up for grabs. Email your name and address to betternutritionfreebie@gmail.com to enter and put “Sprout Book” in the subject line. Good luck!.
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Ginger is a powerful superfood used for centuries for its many health benefits. With Reed’s Wellness Ginger Shots, you can get a daily boost of ginger in a convenient, shelf-stable, and tasty liquid. Choose from Daily Ginger, which has 3,000 mg of ginger, and Ginger Energize, which combines 3,000 mg of ginger with 100 mg of natural caffeine from green coffee beans and guarana.
Think you need dairy and lots of sugar for delicious gelato? Think again! O’MY Dairy Free Gelato is an ice cream lover’s dream. These keto-approved frozen treats (just 2 grams of sugar per serving) are made with a short, recognizable list of ingredients—e.g., organic coconut cream, allulose, organic cocoa powder, vegetable gums, vanilla extract, and sea salt. Try both mouthwatering flavors: Cake Walk and I Love Chocolate.
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on Collagen Powder You might know them for their Beef and Porcine Gelatins. Now Great Lakes Gelatin Company is introducing Flavored Collagen Powders. Each creation is uniquely flavored and lightly sweetened with botanically sourced ingredients. Available in Vanilla, Mixed Berry, Apple & Cucumber, and Lemon & Lime, the powders feature grass-fed, pasture-raised, kosher, gluten-free, and non- GMO ingredients.
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Potassium: How to Get Enough
Most diets are sadly lacking in this key mineral, but luckily that’s an easy problem to fix BY VERA TWEED
potassium, with little or no sodium. In the long-gone days of hunter-gatherers, it’s estimated that the paleolithic diet contained 16 times as much potassium as sodium. This ratio is important because potassium and sodium work together. When there’s enough potassium, excess sodium is more easily excreted, helping to maintain healthy blood pressure and to avoid the perils of hypertension, including heart disease and stroke. How to Get Enough Potassium Vegetables, fruit, beans, and fish are all rich dietary sources of potassium. Here’s an example of a meal that will deliver more than 2,200 mg of potassium, or almost half of the daily recommended amount:
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1 medium baked potato with skin: 941 mg 3 oz. wild Atlantic salmon: 534 mg ½ cup cooked spinach: 370–419 mg ¼ medium cantaloupe for dessert: 368 mg
* Potassium is an essential mineral that many Americans don’t get enough of, yet it’s vital for healthy blood pressure; proper function of the heart, kidneys, muscles, and nerves; and for normal metabolism of carbohydrates and protein. Until recently, not all experts viewed lack of potassium as a problem. But when new food labels were introduced in January 2020, listing of potassium
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content became a requirement because government dietary surveys have found that Americans generally don’t get enough of this mineral. Processed foods are a major contributor to the problem, as they are generally high in sodium and contain little or no potassium. The ratio in healthy foods is tipped in the opposite direction—fruits and vegetables contain much more
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1 cup of prune, carrot, or passion fruit juice: about 700 mg ½ cup freshly cooked beet greens: 654 mg ½ cup adzuki or white beans: about 600 mg 1 cup of coconut water: about 600 mg 1 medium baked sweet potato: 542 mg 1 cup fresh orange juice or canned tomato juice: about 500 mg 1 medium banana: 422 mg ½ cup avocado: 364 mg
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SOME OTHER RICH SOURCES INCLUDE:
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Other types of prescription diuretics may deplete potassium. With these, a doctor may prescribe high-dose potassium supplements, but patients shouldn’t take extra potassium supplements on their own. Potassium levels can be checked with a simple blood test—normal levels range from 3.7 to 5.2 millimoles per liter (mmol/L). In susceptible people, dangerously high levels of potassium can cause weakness, fatigue, and irregular heart rhythms that, in extreme cases, can lead to heart attack and death. Potassium Supplements The dose of potassium in supplements, including multivitamins, is generally no
more than 99 mg per serving to avoid accidental potassium overload in people with kidney and related diseases. For healthy people, there is no official upper limit for potassium, and supplements can provide some insurance against shortfalls. Many salt substitutes replace sodium with potassium chloride, and these can provide higher doses of potassium. While they can be a good sodium alternative for healthy people, anyone with kidney disease, diabetes, or heart failure should exercise the same cautions against potassium overload from such seasonings as they would with supplements. Bottom line, there are no downsides to eating foods that are high in potassium and many other beneficial nutrients.
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Can you Get Too Much Potassium? While eating a diet high in potassiumrich foods is a good idea, potassium supplements can produce an overload for some people. Anyone with lessthan-optimum kidney function, which may be a byproduct of diabetes or heart failure, shouldn’t take potassium supplements unless they’re prescribed by a doctor. Some medications raise potassium levels and should not be combined with potassium supplements. Such drugs include ACE inhibitors such as lisinopril (Prinivil, Zestril) or ramipril (Altace), and some over-the-counter pain remedies such as ibuprofen (Advil, Motrin) or naproxen (Aleve).
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ASK THE NATUROPATHIC DOCTOR
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answers to your health questions
Bone Up on Bone Loss
What do chairs, hiking, mineral flow, and estrogen have in common? They all play a role in whether or not your bones deteriorate with age BY EMILY KANE, ND LAC
Q
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Photo: adobestock.com
What’s the deal with people getting shorter as they age? Is that inevitable? Is it a good idea to load up on calcium and other bone supplements?
Yes, we tend to shrink a bit with age. This is mostly due to gravity, and one of the reasons I’m wild about trapeze yoga, which features hanging upside down. Inversion tables work too, and so does old-fashioned hanging from a chin-up bar. If our bone density is compromised, gravity’s pull is even more effective in compressing and even crushing bone structures. What we’re mostly talking about here is the lumbar vertebrae— sitting is pretty wretched for the lower back, and tends to reverse that natural lumbar curve. If you sit a lot, please use an ergodynamic chair (with built-in lumbar support) or a lumbar pillow. When you sit and type, your feet should be flat on the ground and your thighs and lower arms should be parallel to the ground. A small seat is better than a wide seat to prevent slumping. How you sit impacts back pain and the likeliness of losing bone in the large vertebrae that support the weight of the upper body. The other large bones that can lose density over time are the femurs (thigh bones). The best way by far to maintain their integrity is to walk and hike regularly. Take the stairs whenever possible. Park a little further from your office and build in a walk twice a day during the week. Hike longer with more ups and downs during the weekend.
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Photo: adobestock.com
How Exercise Prevents Fractures Weight-bearing exercise is crucial for maintaining bone integrity because bones are like batteries. Minerals constantly flow on and off the bone, which keeps them lively. You don’t want minerals just sticking to the bone, which is how bisphosphonate drugs “work.” A living bone with good flexibility and integrity is much less likely to break. But when
you take these drugs (such as Fosamax), they prevent the flow of minerals off and on the bone. They cause accretion of minerals, mostly calcium, and actually disrupt the integrity of the bone material. On the other hand, when you walk or hike, the pressure on your long bones creates a very slight bend to the bone, which enhances the battery effect. Positively charged minerals (such as calcium, potassium, and magnesium) gather on the concave side of the curve, while negatively charged minerals (such as chloride and iodide) gather on the convex side, causing a charge to run through the bone and stimulate the formation of new bone. The best exercises for slowing or avoiding bone loss (osteopenia) and “holes” in the bone (osteoporosis) are brisk walking, climbing stairs, dancing, hiking, jogging, jumping rope, step aerobics, and tennis or other racket sports. Just do it! It’s fun!
Dos & Don’ts of Bone Supplement In general, your bone is built during your teen years, so that’s the best time to take extra minerals to help build the best base of bone density possible. Unfortunately, too many teens wreck their bones by drinking soda—the acidic phosphoric acid (major component of pop’s fizz) causes alkalinizing minerals
CHECK IT OUT Join Dr. Kane for
(calcium, magnesium, and phosphorus) to be drawn into the intestines. Nothing in your gut moves into the blood until the pH is rendered slightly alkaline. The pH of blood is 7.35–7.45, and outside that narrow range, you’re dead. So, drinking pop draws down bone integrity at any age, but it’s especially hideous during the teen years when bone building is at a premium. I think taking a good multi-mineral bone complex in the teen years is a good idea, especially if your teen isn’t athletic. Dark leafy greens are an excellent way to get complex servings of all the important minerals. Calcium alone is a bad idea, because it can actually make your bones more brittle without complementary minerals. Vitamin D3 is also crucial for healthy bones. We’re all deficient in vitamin D3 because we largely live indoors now. Most people need 4,000–5,000 IUs daily of the cholecalciferol D3 form to maintain optimal serum levels of 60–80 ng/mL. The lower limit is 32 ng/mL, which is based on a small study of elderly ladies who became more likely to break their hips if levels went below 32. The optimal range is 60–80, and up to 120 is fine. Do not take the drug form ergocalciferol, which is D2. It needs to convert to D3 in the body to be active. Women should also consider taking a bone-building supplement during the 3–5 years after menopause. Estrogen is a major bone builder, and when this hormone drops off (after cessation of menstruation), bone loss is likely. You can offset this loss by taking a good multimineral formula and by committing to a weight-bearing exercise routine.
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EDITOR’S NOTE For more information about preserving and improving bone integrity, visit DrEmilyKane.com
her annual Big Island Retreat, January 5–14, 2021. Learn to boost your day-today habits for health through farm- fresh food, plant-based menus, deep sleep, daily stretching, meditation, fun excursions, and more. Go to tri.ps/DSR for more information.
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HERBAL WELLNESS
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healing botanicals for your body and mind
Find Your Voice
Do you love to sing? Botanicals can improve your voice and soothe a sore throat BY KARTA PURKH SINGH KHALSA, DN-C, RH
the best single Ayurvedic herb for generally controlling mucus, fat, and toxins in the body. One of three herbs in the Ayurvedic formula triphala, bibhitaki nourishes the lungs, throat, voice, eyes, and hair. It excels at removing stones and deposits (mucus, cholesterol, mineral deposits) in the digestive, urinary, and respiratory tracts. A strong astringent, bibhitaki is great as a gargle since it opens the throat. Put 1 teaspoon of bibhitaki powder in a glass of water and gargle several times until the glass is empty. SCHISANDRA (Schisandra chinensis)
is a woody vine with clusters of small red berries. Several animal and human
studies have determined that schisandra increases stamina and speed, and it improves concentration. What many people don’t know about schisandra berry is that it’s also a super astringent. Brew dried schisandra berry into a tea and, like bibhitaki, gargle until the throat is optimally open. Note: Schisandra has been shown to have phytoestrogen properties. SAGE LEAF (Salvia officinalis) is another
well-known throat astringent. It has been used to treat many inflammatory conditions, and research shows it can help relieve throat pain. Recently, German scientists found that a sage throat spray (with 15 percent sage) provides a convenient and safe treatment
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Herbs That Open Your Airways These helpful herbs are known as “astringents,” which means they help shrink throat tissues. This in turn helps open up airways and allows you to breathe more freely.
BIBHITAKI (Terminalia belerica) is
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Chances are that your throat pretty much performs on command, so you give it little thought—unless it’s your moneymaker or it’s sore. Then it probably becomes just about all you can think about. Since their voices are their instruments, singers rely on a variety of secret weapons to keep their throats in tiptop shape. But these botanical wonders aren’t just for vocalists. They can help anyone who experiences a sore throat or related respiratory symptoms.
for patients with acute sore throat (pharyngitis). Symptomatic relief occurred within two hours after the first dose and was significantly superior to the placebo. Swiss scientists followed up with a paper showing that such a spray worked as well as a chlorhexidine/ lidocaine spray in the treatment of acute sore throats. In addition to sprays, you can use sage tea as a gargle. Herbs That Relieve a Sore Throat Demulcents are herbs that soothe throat tissues by coating them with slippery plant starches, and they act on contact. So drinking demulcent teas or sucking on lozenges made from these herbs can provide almost instant relief.
Neti Pot Secret Ingredient By now the Neti pot is familiar to most of us. In addition to using salt water as the base, singers may want to add a boost of triphala tea to clear the sinuses. Brew a cup of tea with 1 teaspoon of triphala powder. Start with a very small amount. With each use of your Neti pot, increase the amount of tea until you’re using an entire cup.
MARSHMALLOW ROOT
Photo: adobestock.com
Photo: adobestock.com
(Althaea officinalis) has been used to treat sore throat conditions in Europe since the Middle Ages. Sip marshmallow tea, or let an herbal lozenge melt in your mouth to coat and soothe your throat. A 2018 paper from Germany supported the long-established use of both marshmallow preparations (syrup and lozenges) for symptomatic treatment of dry cough. Marshmallow root lozenges have been tested in animals and found to be effective and nontoxic even at very high doses.
The SLIPPERY ELM TREE (Ulmus rubra) is native to North America. Native Americans made canoes, baskets, and other household goods from the tree and its bark. Slippery elm’s inner bark, a soothing, slimy herb, is used internally for sore throats and diarrhea. As a poultice, it’s a useful remedy for skin conditions. Slippery elm bark is also a safe, effective cough soother. Drink as a tea or use lozenges. Slippery elm has FDA approval as a demulcent for sore
throats, although there are no clinical trials to support this indication, and, overall, very little science on its use for sore throat. Anecdotally, however, this herb is a lifesaver if you have a sore throat. Finally, a technique new to most people—nasya from Ayurveda. These remedies are herb-infused oils that are inserted up the nostril (bend your head back) with an eye dropper. Several manufacturers (e.g., Banyan Botanicals) make nasya blends. One exceptional traditional formula is Anu Taila, which contains a couple dozen ingredients. To start with any nasya, put one drop into each nostril. Increase by 1 dropper per day, until you get the clear throat that feels best.
Planetary Herbals Triphala Powder
Thayers Slippery Elm Lozenges Tangerine
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NATURAL BEAUTY
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pure ingredients for skin & body
The Beauty Benefits of Hemp & CBD
These trendy supplement ingredients are becoming more and more popular in personal care products BY SHERRIE STRAUSFOGEL
being an anti-inflammatory, CBD is a rich source of vitamins and essential fatty acids that keep skin nourished and moisturized. It can reduce the appearance of fine lines and wrinkles, and even help prevent them. And like hemp seed oil, it won’t clog pores. Neither hemp seed oil nor CBD have psychoactive properties, and their placement in beauty products is the last step in destigmatizing the cannabis plant. Hemp production was banned throughout the country in 1937 as part of the criminalization of marijuana, but restrictions began to ease with the 2014 Farm Bill that allowed states to grow hemp as part of research pilot programs. The 2018 Farm Bill legalized hemp and removed its controlled substance designation. Legally, THC, the psychoactive compound in marijuana, can’t be found in anything labeled “hemp.” In U.S. law, the difference between marijuana and hemp is very clear and has everything to do with THC content. If the plant has less than 0.3% THC, it’s considered hemp.
Savvy shoppers might also notice some beauty products tout “broad-spectrum CBD” on their labels. “Broad-spectrum CBD” products contain an array of beneficial cannabinoids, but zero THC. To create “broad-spectrum CBD,” the hemp plant must undergo additional processing to isolate and remove as much trace amounts of THC as possible, while preserving its therapeutic properties. Deciphering what’s in your hemp and CBD beauty products should now be a little easier.
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The beauty ingredients getting the most buzz right now are hemp seed oil and CBD. Both are being infused into oils and lotions, shampoos and conditioners, face and body washes, face and hair masks, and mascara and other cosmetics. Savvy shoppers might notice hemp seed oil and CBD are listed interchangeably on ingredients labels. But is there a difference between the two? Hemp seed oil is made from cold-pressed hemp seeds that grow on the Cannabis sativa plant. The thick oil is high in vitamin E and omega-3 and -6 fatty acids, making it an ideal moisturizing and conditioning ingredient for dry skin and hair. Hemp seed oil is antibacterial, doesn’t clog pores, and calms redness. And it also includes some protection against UV rays. CBD, short for cannabidiol, is one of over 80 compounds called cannabinoids extracted from cannabis flowers. Topical CBD can help calm pain and reduce swelling. It first popped up in rubs and balm for overused muscles and achy joints. Then the beauty industry caught on. In addition to
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❶ Get glowing skin with Sagely Naturals Brightening CBD Face Serum. This luxurious oil evens skin tone, hydrates, and promotes new skin cells with broadspectrum CBD, hemp seed oil, and oils of Sea Buckthorn, Rosa moschata seed, and bakuchiol seed (a plant-derived retinol alternative for sensitive skin).
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❷ Melt away stress instantly with Kuumba Made Rose Coconut CBD Moisturizing Body Oil. Calming CBD and uplifting rose oil and petals are infused in organic coconut. This lush, creamy oil leaves skin soothed and regenerated, and the aromatherapy elevates your spirit. ❸ Soothe an irritated complexion with Derma E Skin De-Stress Calming CBD Moisturizer. This fragrance-free, broadspectrum cream is formulated with CBD, hemp seed oil, Pycnogenol, and aloe to help calm inflammation, reduce redness, and heal acne-prone skin. ❹ Moisturize your skin while you cleanse with Andalou Naturals CannaCell Cleansing Foam. This gentle face wash contains hemp stem cells, hemp seed oil, aloe, vitamin C, resveratrol, and oils of tangerine peel and chamomile. Leaves all skin types feeling fresh and clean.
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MAN UP! 30
THE FIVE COMMANDMENTS OF HEALTH AND HAPPINESS FOR MEN OF ALL AGES BY JONNY BOWDEN, PHD, CNS
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I
’m asked about men’s health a lot, but not necessarily for the reasons you might think. I’ve got credentials—but so does half the world. Credentials aren’t the main reason men talk to me. No, the main reason people talk to me is because 40 years ago, I was an overweight, heroin- and cocaine-addicted, alcoholic smoker headed down a path that wasn’t likely to end well. Now, I’m the healthiest and happiest I’ve ever been. I’ve maintained the same body weight and fat percentage since 1989. I play competitive tennis in a USTA league, and I play tennis or hike almost every day. I travel all over the country, have written a book a year for the past 15 years, and I have an almost-embarrassing amount of energy. And I’ve been passionately in love with the same partner for over 10 years—and my desire for her grows every year. On my next birthday, I’ll be 74. That’s why people ask me about men’s health. And it’s an important topic, because while we may consider ourselves the stronger sex, the fact is that men are losing the longevity battle. In 1900, the average female lived to about 48 compared to 46 for the average man—a gender gap of about 2 years. As of 2017, the gender gap had grown to 5 years, with women living to an average of 81 years compared to 76 years for men. More than half of all women over age 65 in America are widows, and they outnumber widowers 3:1. Among centenarians, there are four women for every man. So women clearly live longer than men. And apparently, they stay healthier as well. Although heart disease is an equal opportunity killer, men typically get their first heart attack at age 65, while women get theirs at 72. There are many reasons for the sorry state of men’s health in America. Some you can’t do anything about—like your sex, your age, and your genes. But there are five areas of health in which you can make changes that will transform your life and change the outcome. So, for what it’s worth, here are the five most important lessons I’ve personally learned on my 40-year journey to discovering what really matters when it comes to getting healthy. And it’s so delightfully simple that you’ll smile at how obvious some of the “rules” are.
1Nutrition
As a practicing functional nutritionist, I’m biased: I think health begins with food. Obviously there are tons of other things in addition to food that influence how healthy you are, but it’s awfully hard to compensate for a chronically bad diet. And it’s hard to find a diet worse for you than the typical American diet of fast and processed foods: high in carbs, low in fat, and bursting with toxic protein like factory-farmed meat.
There’s really only one rule when it comes to diet, and it’s so simple you may be inclined to dismiss it. But it actually makes all the difference. Are you ready? Eat real food. Now if you’re not sure what a “real food” is, it’s food that, if you showed it to your great-grandmother, she’d know exactly what it is. It’s food that would spoil if you left it outdoors. It’s food—for the most part—that doesn’t come packaged or boxed (though there are exceptions).
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There’s even a technical name for this kind of movement—it’s called NEAT (non-exercise activity thermogenesis). NEAT refers to the calories you burn doing just about everything that isn’t technically “exercise”—from working in the yard to walking to work, from typing to fidgeting. It all counts! If you want to exercise, fine. I’m all for it. But studies show that even daily exercise doesn’t erase the metabolic effects of sitting for 8 hours a day. What does? Moving around. So here’s the rule in the movement department: Move. A lot. Your paleo ancestors roamed an average of 11 miles per day, and they never “exercised.” You don’t need a gym, a treadmill, or a tennis court to get the benefits of daily movement.
2Movement
3Stress Management
The first thing you have to understand before we go any further is the difference between movement and exercise. Exercise is great. I’ve been doing it all my life. But exercise is a specific kind of movement—running, swimming, weightlifting, playing tennis. What I’m talking about when I say “movement” is much bigger and more inclusive. See, exercise sessions take up a small part of the day. The kind and amount of movement you do the rest of the time—the other 15½ hours you’re awake—probably matters more to your overall health than the 30 minutes a day you spend on a Peloton. So the rule, again, is simplicity itself: Move. As much as possible, wherever possible. Walk around the room every hour or so. Take the stairs even if you don’t need to. Get a standing desk—or sit on a stability ball. Park farther from the entrance to the grocery store. Take stretch breaks. Walk the mall. Stroll around the block after dinner. Do some random squats at your chair. Walk while you talk on the phone (I never take a business call at my desk). All that daily “non-exercise” movement is what really matters for the long game.
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We could easily spend this entire article talking about the destructive effects of chronic stress, especially in the age of coronavirus! Stress shrinks a portion of the brain involved with memory and thinking called the hippocampus. Chronic stress—through a long chain of metabolic processes involving the stress hormone cortisol— actually forces the body to create belly fat. Stress depresses immunity. It can bring on outbreaks of certain conditions (such as herpes, for example), make recovery from sickness longer and more difficult, and it can even make you vulnerable to a heart attack. There are lots of ways to reduce stress—all of them good. Take baths. Take walks. Do some deep breathing exercises. Meditate. Or spend a few minutes a day writing down what you’re grateful for. This last tip has enormous health benefits. The state of gratitude is incompatible with the state of anger. Thinking about what you’re grateful for calms your psyche, soothes your soul, lowers your blood sugar, and even changes your brain waves. The lowesthanging fruit on the tree of stress management is to simply write down
three things you’re grateful for every single day. And don’t resist this because you think it’s too Kumbaya. It’s a profoundly beneficial exercise that will likely produce immediate results. So just do it, men!
4Sleep
The twin sister of stress management is sleep hygiene. Under-sleeping, or sleeping fitfully and restlessly, is a major stressor to the body and raises the same stress hormone—cortisol— that’s raised when you’re late for an appointment and caught in traffic. All the same negative health effects we talked about in the section on stress apply here. In addition, studies have shown that even under-sleeping for a few hours can produce metabolic changes of the kind associated with pre-diabetes. Insulin resistance—a condition that frequently goes with metabolic disorders from obesity to heart disease—is increased with lack of sleep. Here are some ways to upgrade your sleep. And once again, the rules are simple and few.
* * * *
Go to bed a half hour earlier than normal and keep doing that every week until you are sleeping a full 7–9 hours a night. Turn the temperature in the bedroom down to 68–69 degrees. Turn off the television and all electronic media ½ hour before bed (especially the news!). Keep the bedroom dark (and that includes removing glowing electronic devices).
5Relationships
This is a big bucket, and it’s impossible to overstate its importance. By “relationships,” I mean marriages, friendships, and romances, sure, but also groups (church, school, community, AA, Weight Watchers, mastermind groups, birdwatching club). Under this heading, I’m also including
Photo: (previous spread) adobestock.com
Since there are tons of food products out there that might be hard to classify as “real” or “unreal”—kale chips and vegan pizza, I’m talking to you—here’s one simple guideline: If you’re not sure if it’s “real,” it’s probably not. I want to be clear here. The single most important thing you can do, the single most important dietary rule you can follow, is to eat unprocessed food 99 percent of the time. That trumps percent of protein, absence of meat, absence of carbs, counting calories, or any other dietary fad. Just. Eat. Real. Food. After 30 years in the trenches teaching, experimenting, and testing diets, that is the single most important life-saving advice about food that I’ve got. And it works every time.
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Photo: (previous spread) adobestock.com
what could loosely be called contribution (more on that in a moment). Wondering what relationships could possibly have to do with health? Only everything. When Dan Buettner of National Geographic studied the areas around the globe called “The Blue Zones”—five places that have the highest concentration of healthy, active centenarians in the world—one of his findings stood out. Even though people in the Blue Zones did not eat the same diet or do the same kind of exercise, there was one thing every single one of the five cultures studied had in common: community. They had strong ties to other people. They had big family suppers together, shared chores, took care of their sick, gardened together. They shared a sense of community and purpose, both of which have been shown to be characteristics of healthy, long-lived men (and women). This really shouldn’t be surprising. Let’s not forget that when we celebrate the enormous health benefits of the Mediterranean Diet, we’re really talking about the Mediterranean lifestyle, which includes men bonding over long lunches, hanging out in the park, taking long walks, and, yes, talking about their feelings to other men. Many have argued that the real benefits of the Mediterranean “Diet” don’t just come from the olive oil and nuts—they come from relationships, friendships, and a strong social fabric. Hand in hand with relationships goes the concept of community and contribution, both outgrowths of strong relationships. Don’t think for a second that these aren’t important modulators of physical as well as mental health. The mere fact of taking care of something or someone—as Harvard psychologist Ellen Langer has demonstrated—confers health benefits. Langer gave half the people in a nursing home population a snake plant to care for and found that the caretakers had better medical reports and fewer doctor visits.
WHAT ABOUT HORMONES? In the interest of full transparency, I’ve been on hormone replacement therapy—medically supervised by the oldest and largest age-management medical practice in the country— since 1999. I know that very few health “gurus” or “personalities” like to talk about hormone replacement therapy (or plastic surgery for that matter). But many of us do one or the other or both. I don’t normally mention it because it’s not available to everyone, can be very expensive, and because there are a lot of fly-by-night discount hormone replacement clinics—I wouldn’t want anyone to rush out and try one of them because I spoke highly of HRT. That said, there’s good reason to do it. Men go through a period analogous, though not identical to, menopause, called the andropause. During andropause—which can last for years—we have steadily declining levels of testosterone. Testosterone is not only linked to a healthy sex drive and a leaner body, but it’s also associated with a lower risk of many diseases, including heart disease. Just as estrogen helps protect the bones of women after menopause, testosterone helps protect the hearts—as well as the energy, libido, and lean muscle mass—of men. Hormone replacement does not take the place of any of the other things we talked about. You can optimize your hormones all you like, but if you’re still eating crap and spending most of your time on the couch, it’s not going to make much difference. And let’s be clear—you can transform your health by taking the steps suggested in this article. Men don’t need hormone replacement for health and well-being. But it can sometimes be a very nice addition.
And that’s a snake plant, which, if you don’t remember, is the plant your grandmother had in her basement that’s practically impossible to kill. Yet just the fact of being responsible for something—even though it didn’t involve much work—improved the participants’ overall health. Partnership—with individuals, churches, schools, community, clubs, teams, charities—is as health-giving as a hefty dose of vitamin C. No wonder married men live longer and have healthier lives than single men! So here’s the rule with relationships: Cultivate them. Nurture them. Take them seriously. Make new ones. Rekindle old ones. I can tell you that I have had about eight friends that I’ve been close with for 30–40 years. Those relationships have nurtured, sustained, and supported me, and you better believe they’re a big reason I’m as healthy—and happy—as I am at 74. An expanded notion of relationships has to include contribution (or, for some men, legacy. Or both.) A personal opinion: It’s no accident that Jimmy Carter, now in his late 90s, still devotes much of his time to his favorite charity, Habitat For Humanity. I don’t know Jimmy Carter personally. But I’d bet anything that
if you asked him to make a list of the things most responsible for his long life and health, his work for Habitat for Humanity—along with Rosalyn and Amy and his faith—would be among the top five items. That’s the power of contribution. Whatever contribution looks like to you— whatever form it takes—participate. Contribution creates at least as much value for you as it does for the person or group you’re contributing to.
The Bottom Line So there you have it. If someone asked me to put all my “wisdom” about health into six sentences, this is what I’d say: Eat real food—which usually means cutting out most sugar and starch. Move around as much as possible. Get some good restful sleep in a cool room every night. Find a method of reducing stress on a daily basis. And finally, cultivate love, joy, warmth, compassion, and connection in your relationships. And while you’re at it, spend some time focused on others. Follow those basic guidelines, and even if you hit the bull’s eye only 80 percent of the time, you’ll undoubtedly be healthier. And—I’m willing to bet—a lot happier as well. JUNE 2020
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Summer Superfood Crush FIVE FRESH, EASY WAYS WITH THE BEST OF THE SEASON’S HARVEST BY LISA TURNER
W
ho needs those fancy (hard-to-find and pricey) superfoods? Summer’s best fruits and vegetables are packed with all the healing nutrients you need. Here are five of our favorites, with simple recipes for any occasion.
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Swiss Chard
It’s loaded with beta-carotene, lutein, and other antioxidants that reduce the risk of cancer, heart disease, and diabetes, and protect eye health. Plus, it’s rich in vitamins C and K, magnesium, potassium, and fiber.
Swiss Chard and Heirloom Tomato Bruschetta Serves 6 (makes 12 pieces) This colorful twist on bruschetta makes a fresh, simple summer appetizer. Use a variety of tomatoes—red, orange, yellow, purple—for the prettiest presentation. And if you can’t find colors, ripe red tomatoes are just as delicious. For a wheat-free option, use gluten-free baguette or bread, and skip the cheese to make it vegan. Save the chard stems; you can brush them with olive oil and toss on the grill till crispy for a fun side. 1 bunch Swiss chard 2 Tbs. olive oil, plus additional for brushing baguette 3 large garlic cloves, finely minced 1 cup coarsely chopped heirloom tomatoes ¼ cup coarsely chopped basil leaves One small whole-grain baguette, or one-half large baguette Shaved Pecorino Romano or Parmesan cheese (optional) 1. Remove stems from chard and save for later use. Chop leaves into small pieces. 2. In a large skillet, heat 1 tablespoon of the olive oil. Add chard leaves and sauté for 3–4 minutes, until just softened. Stir in garlic and cook for 1 minute longer. Remove from heat and let cool to room temperature. Stir in tomatoes, basil, and remaining 1 Tbs. olive oil. Season to taste with salt and pepper, and let stand at room temperature while bread is grilling. 3. Preheat grill. Using a sharp bread knife, slice baguette on the diagonal into halfinch thick slices (about 12 slices). Arrange slices on a large baking sheet and brush both sides with olive oil. Place slices on hot grill and cook for 2–4 minutes, until toasted on one side. 4. Arrange baguette slices on a large serving platter. Using a slotted spoon to drain off any excess liquid, place a heaping spoonful of bruschetta mixture on top of each slice. Top with shaved cheese, if desired, and serve immediately. Per piece: 80 cal; 2g prot; 5g total fat (0.5g sat fat); 8g carb; 0mg chol; 70mg sod; 1g fiber; 1g sugar
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Mango
It’s packed with polyphenol antioxidants, including mangiferin to protect against inflammation and reduce the risk of heart disease, cancer, diabetes, and other diseases. It’s also an excellent source of vitamins B6, C, E, and K, plus beta-carotene, fiber, and potassium.
Mango-Cucumber Gazpacho Serves 6 Fresh, juicy mango adds a fruity twist to traditional gazpacho. If you can’t find good mangos, substitute 4 or 5 cubes of thawed frozen mango cubes. Cutting the vegetables into small, even pieces makes for a pretty presentation; you can also purée all the ingredients for a smooth, creamy soup.
2. Transfer puréed mixture to a large bowl and add remaining cucumber, onion, bell pepper, and jalapeño pepper. Add additional mango or other juice to thin if desired. Season to taste with sea salt and pepper. 3. Cover and refrigerate for at least 3 hours, or overnight. Divide between individual bowls, and garnish with chives. Serve chilled. Per serving: 240 cal; 3g prot; 10g total fat (1.5g sat fat); 40g carb; 0mg chol; 0mg sod; 5g fiber; 34g sugar
As a cruciferous vegetable, it’s high in compounds that reduce inflammation and protect against a variety of cancers. And it’s rich in beta-carotene, lutein, and vitamins C and K.
Arugula and Blackberry Salad with Grapefruit-Basil Vinaigrette Serves 6 This colorful salad is packed with nutrients, including antioxidant-rich blackberries. Use fresh grapefruit juice if possible, or for variety, use a mixture of orange, lime, and other citrus. The dressing emphasizes basil, but thyme, rosemary, and tarragon are excellent options as well. ¼ cup olive oil ¼ cup grapefruit juice 2 tsp. honey or agave 2 Tbs. minced basil 1 Tbs. minced shallot 5 oz. baby arugula leaves (one small clamshell) 1 small jicama, peeled and cut into matchsticks 2 cups fresh blackberries 1 small avocado, peeled, pitted and cubed 4 oz. crumbled goat cheese (optional) 1. In a small jar with a tight-fitting lid, combine olive oil, grapefruit juice, honey or agave, basil, and shallot. Screw lid on tightly and shake well to blend; set aside. 2. In a large bowl, combine arugula and jicama. Drizzle with just enough dressing to lightly coat leaves and toss to mix. Add blackberries and avocado and toss gently. 3. Season to taste with sea salt and pepper, and add goat cheese, if desired. Serve immediately. Per serving: 200 cal; 3g prot; 14g total fat (2g sat fat); 17g carb; 0mg chol; 10mg sod; 8g fiber; 6g sugar
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Photo: adobestock.com
1. Combine mango, half the cucumber, lime juice, mango or other juice, olive oil, and garlic in a blender or food processor. Purée until smooth.
Arugula
Photo: (this page and previous spread) adobestock.com
4 large mangos, peeled, pitted, and diced 1 English cucumber, peeled, seeded, and diced, divided ¼ cup lime juice ½ cup mango, apple, or white grape juice (substitute water) ¼ cup olive oil 1 large garlic clove, finely minced 1 small red onion, diced small (about ½ cup) 1 small red bell pepper, seeds removed and diced 1 small jalapeño pepper, stems and seeds removed, finely minced Fresh chives for garnish
Wild Mushrooms
They’re loaded with compounds that reduce inflammation, support immune health, and protect against cancer. Shiitakes protect heart health, and lion’s mane has cognitive benefits. And mushrooms are the only plant-based source of naturally occurring vitamin D.
Wild Mushroom and Quinoa Burgers with Garlic-Thyme Aioli Serves 8 (makes 8 burgers) These meaty vegan burgers are great on the grill! The zesty, herbal aioli is made easy by starting with prepared mayo; use a homemade or high-quality variety, or substitute vegan mayo. Use any variety of wild mushrooms—morels, chanterelle, oyster, or lion’s mane. Shiitakes are an excellent option; remove the woody stems and just use the caps. Or substitute dried wild mushrooms; soak them in warm water first, then drain and pat dry. If you can’t find wild mushrooms, crimini or portobello work just fine.
1. Preheat grill and grill basket. Make aioli: In a small bowl, combine garlic, thyme, and lemon juice. Whisk in mayonnaise. Refrigerate until burgers are done.
3. Transfer cooked mushrooms to a food processor. Add onions, black beans, quinoa, ground flax, garlic, parsley, salt, and pepper, and pulse until combined. Continue pulsing until mixture is finely chopped, but not completely smooth, scraping down sides frequently. Taste and adjust salt and pepper, if needed. Transfer to a bowl and chill for 15 minutes, until mixture is firm. 4. Form into eight patties and brush each side with olive oil. Arrange on grill and grill until lightly browned, 3–4 minutes per side. Transfer to a serving platter and serve on bread or rolls, if desired, with Garlic-Thyme Aioli on the side. Per burger: 230 cal; 7g prot; 16g total fat (2.5g sat fat); 18g carb; 5mg chol; 420mg sod; 6g fiber; 2g sugar
2. Toss mushrooms in olive oil, lightly sprinkle with sea salt, and arrange in grill basket. Grill for 5 minutes, tossing once during cooking, till just tender.
Photo: adobestock.com
Photo: (this page and previous spread) adobestock.com
3 small garlic cloves, pressed in a garlic press or very finely minced 3 Tbs. fresh thyme leaves, minced Juice from ½ small lemon ½ cup high-quality mayonnaise or vegan mayonnaise
1 lb. wild mushrooms, coarsely chopped (leave small mushrooms whole) 1 small onion, coarsely chopped 2 Tbs. olive oil, plus additional for brushing burgers 1 can black beans, rinsed and drained well ¾ cup cooked quinoa ¼ cup ground flax seed 3 large garlic cloves, minced 2 Tbs. minced parsley leaves 1 tsp. sea salt ½ tsp. black pepper
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Strawberries
They’re an excellent source of polyphenol antioxidants that support immune health, reduce inflammation, and lower the risk of cancer, cardiovascular diseases, diabetes, and neurodegenerative diseases. And they’re rich in vitamin C, folate, and fiber.
No-bake StrawberryPistachio Tart Serves 8 This gluten-free, grain-free tart is easy to make—and no hot ovens required. A springform pan with a removable bottom makes serving easier, but you can also use a ceramic tart dish and serve it in the dish. Be sure the dates are fresh and soft; you can soak them in warm water for a few minutes, then drain before using. For a vegan option, purée a cup of raw cashew butter with half a cup of full-fat coconut milk and swap for the yogurt. 1 cup shelled pistachios plus ¼ cup for garnish ¾ cup raw cashews Pinch of sea salt 10 large, pitted Medjool dates, chopped (about 1 cup) 1 ½ cups well-chopped strawberries, plus ½ cup sliced strawberries 1 ½ cups plain Greek yogurt 3 Tbs. honey Seeds from 1 vanilla bean (substitute 1 tsp. vanilla extract) 1. Combine 1 cup pistachios, cashews, and salt in a food processor and pulse into a fine meal. Add chopped dates and continue processing until mixture forms a ball. 2. Evenly press mixture into a lightly oiled 9-inch springform tart pan to form a crust. Cover and freeze for 20 minutes. 3. While crust is freezing, combine chopped strawberries, yogurt, honey, and vanilla; stir to mix well.
5. Remove tart from freezer and let stand for 5 minutes before removing springform pan. Transfer tart onto a serving dish and arrange sliced strawberries and remaining pistachios on top. Serve immediately. Per serving: 310 cal; 11g prot; 13g total fat (2g sat fat); 42g carb; 0mg chol; 35mg sod; 5g fiber; 32g sugar
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Photo: adobestock.com
4. Remove crust from freezer and spoon yogurt filling in. Smooth top with a spatula, cover and freeze for 3 hours or overnight.
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1/28/20 11:20 AM
ASK THE NUTRITIONIST
*
answers to your food questions
All Plugged Up?
If you experience the uncomfortable condition of constipation, especially when under stress, try these nutritional and lifestyle strategies BY MELISSA DIANE SMITH
There are many nutritional strategies to try, but let me preface that with a caveat: Look at the triggers that instigate or worsen the constipation. In this case, you already mentioned that stress is a trigger for you. Stress can cause constipation in several ways. In response to stress, the body’s adrenal glands release a hormone called epinephrine, which causes the body to
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divert blood flow from the intestines to the vital organs, such as the heart, lungs, and brain. Intestinal movement decreases, and constipation can occur. The body also releases corticotrophinreleasing factor in the bowels, which can slow down activity in the intestines and cause inflammation. In addition, stress causes intestinal permeability, which allows inflammatory compounds to come into the intestines, often leading to a feeling of abdominal fullness, and it may affect healthy bacteria in the gut, thus slowing digestion. Overcoming stress-related constipation involves both stress-reduction techniques and natural remedies. You may have to do a little experimenting to
discover which of these strategies work best for you. Try Supplementing with Magnesium Magnesium is the most important supplement for stress-related constipation. It’s an essential dietary mineral that nearly half of all Americans—and by some estimates up to 80 percent—do not get enough of from their diets. Furthermore, magnesium is sequestered and wasted via urine in times of stress. Stress can cause magnesium depletion, and a lack of magnesium magnifies stress. Furthermore, constipation, along with other stress-related symptoms such as irritable bowel, headaches,
Photo: adobestock.com
Q
This is embarrassing, but I struggle with constipation, particularly when I am under stress. I have trouble relaxing and either have difficulty having bowel movements or have only partial movements. Is there something nutritional you can suggest to help me?
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anxiety, and depression, can be telltale signs of magnesium deficiency. Proper magnesium intake is important for healthy elimination because it softens stools by drawing water into the bowels. It also plays a major role in regulating muscle contractions in the intestines. Daily supplementation with magnesium is the easy answer to many longstanding stress-related constipation problems. You can take capsules, tablets, or powders that you mix into beverages. Magnesium citrate is the most commonly used form in supplements. Start slowly with 300 mg a day. If that amount doesn’t work, gradually increase your dosage up to 1,200 mg a day. If you end up taking too much, the main side effect is loose stools, which obviously provides relief for someone experiencing constipation! You can avoid the problem of overly loose bowel movements by taking less, or sometimes by switching to a different form of magnesium. 9 Nutritional Strategies to Try 1. Increase Your Fiber Intake. Sometimes eating a fiber-rich apple and drinking a glass of water two hours after dinner does the trick for promoting a well-formed movement the next morning. Other sources of fiber to try in your diet include fruit with skin or seeds; vegetables such as broccoli, carrots, and artichokes; avocados; beans; brown rice; and foods made with flaxseeds.
Photo: adobestock.com
2. Include Some Healthy Fat. In some cases, dry, hard stools result from too little healthy fat in the diet. Try adding a tablespoon of olive oil or flaxseed oil to raw or cooked vegetables. These fats have anti-inflammatory properties and can lubricate the intestines and ease constipation. 3. Water Yourself. A common cause of constipation is dehydration. Make an effort to drink more water, especially on sweltering hot summer days.
4. Think BLM: Bulk (Fiber); Lubrication (Healthy Fat); and Moisture (Water).
Sometimes it takes all three—fiber, healthy fat, and fluids—on a regular basis to help you become regular again.
inflammation in her colon and lessened her gas, which settled her digestive tract and allowed her to have smooth movements. 7. Experiment with the old folk
5. Pay attention to foods that block you up. Foods that can cause constipation in some people include wheat- and other gluten-containing products; dairy products; eggs; red meat; and fried foods. Sometimes, all you need to do is avoid the foods that cause you trouble.
remedy of prunes.
Three prunes contain three grams of fiber, and also a phenolic compound that triggers the intestinal contraction that makes you want to go. 8. Have a cup of coffee for quick constipation relief.
6. Try the time-tested digestive remedies peppermint or ginger.
This is especially helpful if you have gas accompanying the constipation. Peppermint contains menthol, which has an antispasmodic effect that relaxes the muscles of the digestive tract. Ginger is considered a “warming” herb that herbalists say can help speed up sluggish digestion. You can take either in capsule or tea form. One of my clients found that taking ginger capsules calmed
Coffee can stimulate movement of the colonic muscles, so it often works well in a pinch. But don’t overuse it: the caffeine in coffee can be a diuretic when used in large amounts, so keep your intake of coffee moderate. Also, be sure to drink enough water to keep yourself hydrated. 9. Try high doses (1 gram and up) of vitamin C.
This basic vitamin can loosen stools and help relieve constipation.
“Let Go” of Stress It’s important to find effective ways to take the edge off stress. Based on my experience counseling clients with stress-related constipation, here are some tips:
* Talk out your feelings with a trusted friend. This works like a charm for a few of my clients: When they express their worries and have emotionally supportive conversations with a person on their side, their emotional upset eases and tight muscles relax.
* After you take appropriate action toward your goal, “let go” of control
by doing something that calms and grounds you. That could be doing exercise or physical activity, even something as simple as a walk in a park or practicing tai chi, qigong, or yoga. Oftentimes, when we lessen the stress we are feeling and balance our emotional and spiritual energy, our body’s natural elimination processes will kick in and work more efficiently.
* Make an effort to get adequate sleep. Lack of sleep can lead to constipation, but it can be difficult to fall asleep during times of stress. Supplemental magnesium can often help improve quality of sleep. Magnesium is essential for nervous system regulation and might help lessen people’s response to anxiety and fear. It also helps relax the muscles enough to make it easier to sleep. When people are able to get a long, restful sleep after several mostly sleepless nights, they often wake up the next day and are able to have a large, clearing bowel movement.
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HEALTHY DISH
*
recipe makeovers full of modern flavor
Light Summer Grill
Sweet summer peaches add the perfect dose of seasonal flavor to this simple-yet-elegant entrée BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC
Grilling peaches gives them a wonderful, soft smoky sweetness that’s hard to define. Here, they are paired with chicken breasts marinated in a complementary dressing of lemon, mustard, and fresh basil to transform the simple ingredients into a gourmet entrée. The longer you marinate the chicken, the stronger the flavor. The problem is that the marinade will eventually break down the chicken’s muscle fibers. The solution? Prepare the chicken and marinate it in the morning instead of the night before. Feel free to add more peaches or double the whole recipe for tasty leftovers throughout the week. Leftover chilled grilled peaches can be added to salads or chopped into a light salsa for beef, pork, fish, or turkey. Enjoy!
Notes from the Clean Food Coach:
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Photo: adobestock.com
Photo: adobestock.com
Chicken breasts grill more evenly if they’re of a uniform thickness. To even them up, lay chicken breasts between sheets of waxed paper or inside a large open plastic baggie and pound to an even thickness with the smooth side of a meat mallet or the edge of a skillet before marinating.
ma
i t! ke
Grilled Basil Balsamic Chicken and Peaches Serves 4 To up the fat and flavor of this dish, try adding small dollops of pastured chèvre to the cooked dish before drizzling with the balsamic for a decadent richness that will make you swoon.
Juice and zest of ½ large lemon 2 Tbs. olive oil + a drizzle, divided 2 Tbs. minced fresh basil 2 tsp. Dijon mustard 1 tsp. honey ¾ tsp. salt ½ tsp. pepper 4 chicken breasts, pounded to an even thickness 2 large, ripe peaches, halved and pitted Balsamic vinegar to taste, optional
1. In shallow dish, combine lemon juice and zest, 2 Tbs. olive oil, basil, Dijon, honey, salt, and pepper and whisk to combine and emulsify. 2. Arrange chicken breasts in single layer in dish, and swirl to coat bottoms of each breast. Flip breasts and swirl again to coat other sides. Cover dish, and refrigerate 2–8 hours. 3. Remove chicken from the fridge and preheat grill to medium. Gently rub cut surfaces of peaches with light drizzle
Featured Ingredient:
Peaches
Peaches aren’t usually thought of as a superfood, but they’re pretty doggone good for you. They’re low in calories, feature a generous 2 grams of fiber, and include small but measurable amounts of calcium, magnesium, phosphorus, and vitamins C and K. They even boast not insignificant amounts of vitamin A, beta-carotene, and potassium, plus a little beta-cryptoxanthin, a carotenoid with anticancer and anti-inflammatory properties. To top it all off, they also contain a smattering of lutein and zeaxanthin, the superstar carotenoids of eye nutrition. Not bad for a mere 38 calories per medium-size fruit. And just for good measure, they have a low glycemic load—meaning they don’t spike most people’s blood sugar.
of olive oil. Grill chicken until just cooked through, about 5–6 minutes per side. 4. Add the peaches, cut sides down, and grill 4–6 minutes until tender, lightly caramelized, and hot all the way through. Top each chicken breast with half a peach and drizzle with balsamic vinegar, if using, to taste. Per serving: 250 cal; 27g prot; 10g total fat (1.5g sat fat); 11g carb; 85mg chol; 550mg sod; 1g fiber; 9g sugar
Peaches already rank high in some types of phytochemicals and have been shown to have good to excellent antioxidant activity, some antimicrobial activity, and good to excellent tumor growth inhibition activity. Not to mention that a perfectly ripened peach is one of the most delicious things on earth. When buying peaches, make sure they’re good and ripe— they don’t ripen well after picking. And be careful, as one small bruise can cause them to go bad. It’s also worth noting that peaches frequently make the Environmental Working Group’s “Dirty Dozen” list of fruits and veggies most heavily contaminated with pesticides (including the 2020 list). So to protect against chemical exposure, be sure to buy organic.
Photo: adobestock.com
Photo: adobestock.com
The New Superbreed of Peaches In coming years, peaches may even reach “superstar” status, if researchers at the Texas Agricultural Experiment Station have anything to say about it. “The trend is to develop varieties that have more health benefits, because the public is becoming more health conscious and making decisions based on that,” says experiment station researcher Dr. David Byrne. “Twenty years ago, the [breeding] emphasis was on big and pretty. That’s still important, but now we’re looking at quality and trying to develop peaches with better health benefits.” JUNE 2020
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EATING 4 HEALTH
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foods & meals that heal
Eat Your Zinc
It doesn’t get the press of calcium and magnesium, but this essential trace mineral plays a critical role in immune function and men’s health BY LISA TURNER
source of zinc; six medium oysters have about 60mg of zinc, or 500 percent of the daily value (DV). Other shellfish, including clams, mussels, and shrimp, are good sources as well. Recipe Tips: Arrange whole oysters on a grill and cook until the shells open; sauté shucked oysters with garlic, then toss with cooked linguine, olive oil, and parsley; simmer whole oysters in broth with shallots and tarragon, then drizzle with melted butter and minced tarragon.
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4.5mg of zinc, about 30 percent of the DV, in a 3-oz. serving. Plus, it’s higher in omega-3 fatty acids and lower in saturated fat and cholesterol than other kinds of red meat. Beef and lamb are also significant sources of zinc (chicken and turkey have less). Recipe Tips: Top grilled hearts of Romaine with thinly sliced cooked bison, cherry tomatoes, and Kalamata olives; make burgers with ground bison, minced shallots, and horseradish; thread cubed bison on a skewer with red peppers, green peppers, onions, and mushrooms, and grill until tender.
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Quinoa is a better source of zinc than rice or oats, with 2mg—about 13 percent of the
DV—per cup. And it’s higher in protein than other grains, with an excellent lineup of antioxidants. Recipe Tips: Purée quinoa, kidney beans, mushrooms, and onions in a food processor, then form into burgers and cook; combine quinoa flour with baking powder, coconut milk, and blueberries, and cook into pancakes; sauté cooked quinoa with scallions, carrots, ginger, shredded bison, and tamari for fried “rice.”
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Pumpkin seeds are a great source of zinc, with about 2.5mg of zinc, or 17 percent of the DV, in a quarter cup. And pumpkin seeds have been shown to benefit benign prostatic hyperplasia (BPH), or an enlarged prostate gland. Sesame seeds, flaxseeds, and hemp seeds are also good sources of zinc.
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Photo: adobestock.com
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Oysters are an outstanding
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Bison, also called “buffalo,” has
Photo: adobestock.com
Zinc isn’t the best-known dietary mineral, but it’s necessary for a variety of essential processes in the body, including proper immune function, cell growth, wound healing, and insulin activity. And because it plays a crucial role in prostate health, testosterone production, and sexual function, zinc is especially important for men. Several factors influence how well your body absorbs zinc. Phytate, a compound found in grains and legumes, inhibits the absorption of zinc and other minerals, including calcium. Soaking dried beans and grains before cooking them dramatically reduces phytate and makes minerals more absorbable. Iron supplements can also block zinc absorption (but iron in foods doesn’t seem to have the same effect). And while protein enhances the body’s uptake of zinc, the type of protein is important. For instance, casein—a protein found in dairy products—seems to inhibit zinc absorption. To make sure you’re getting plenty of zinc, soak beans and grains before cooking to inactivate phytate, eat protein from varied sources, and include a variety of high-zinc foods in your daily diet. Some of the best:
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Bison Antipasto Skewers with Pesto Dipping Sauce Serves 8 Chunks of tender marinated bison are the stars in these grilled kebabs. Tasty vegetables and a delicious pesto dipping sauce turn them into a complete meal. 1. In medium bowl whisk together oil and vinegar until combined. Stir in garlic. 2. Trim the bison steaks and cut into ¾-inch cubes. Add meat to marinade, and toss to coat. Marinate up to 30 minutes at room temperature or up to 4 hours in refrigerator. Remove meat and discard remaining marinade. 3. Soak 24 6-inch bamboo skewers in water for 10 minutes; drain. 4. Place one piece of artichoke about 2 inches from point of each skewer, then add 1 tomato and 1 piece of meat on end of each skewer. Skewers may be made to this point up to a day ahead and stored in refrigerator in an airtight container.
5. Spray grill or large grill pan with cooking spray and preheat over medium-high heat. Season meat on skewers with salt and pepper. Place skewers on grill, and cook 3–4 minutes for medium-rare, turning once. (Cook skewers in batches if using grill pan.) 6. To serve, arrange skewers on platter with small bowl of pesto sauce for dipping. Per serving: 220 cal; 12g prot; 17g total fat (2.5g sat fat); 8g carb; 30mg chol; 470mg sod; 2g fiber; 1g sugar
Recipe courtesy of The Bison Council (bisoncouncil.com).
Photo: adobestock.com
Photo: adobestock.com
2 Tbs. olive oil 1 Tbs. red wine vinegar 1 clove garlic, finely minced ¾ lb. trimmed bison steak 2 6-oz. jars marinated artichoke pieces, drained 3 cups grape tomatoes (24 tomatoes) Cooking spray ¼ tsp. salt ¼ tsp. freshly ground black pepper ½ cup prepared basil pesto
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EATING 4 HEALTH
Recipe Tips: Combine pumpkin seeds, cooked quinoa, corn kernels, diced red peppers, cilantro, and cumin-lime vinaigrette; toss pumpkin seeds with olive oil, garlic powder, and paprika, and roast until golden; make hummus with pumpkin seeds, cooked chickpeas, garlic, lemon juice, and olive oil.
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Cashews are one of the best nuts for zinc—a one-ounce serving has 2mg, about 14 percent of the DV. Other nuts have a similar amount. And some studies link a higher consumption of nuts in general with enhanced sexual function in men. Recipe Tips: Sauté cashews, broccoli, red peppers, onions, garlic, and bison strips, and serve over quinoa; mix cashews with coconut oil, cardamom, and cinnamon, and roast until golden; toss cooked Brussels sprouts with roasted cashews, blue cheese, and minced red onions.
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foods & meals that heal
Edamame, or whole, immature soybeans, are a decent source of zinc, with about 1.6mg or 10 percent of the DV per cup. Plus, a few studies have linked soy intake with a reduced risk of prostate cancer. Recipe Tips: Toss edamame with olive oil and grated Parmesan cheese, and roast until crispy; make a high-protein pesto with edamame, baby spinach, basil, and garlic, and toss with cooked penne pasta; simmer edamame, shallots, and ginger in broth, then purée into a creamy soup.
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Crab is especially high in zinc; a 3-oz. serving of cooked Alaskan crab has 6.5mg, about 43 percent of the DV. It’s also loaded with protein, and low in saturated fat. Recipe Tips: Toss cooked crab with cherry tomatoes, avocado, arugula, minced basil, and a creamy vinaigrette; purée avocado, broth, and lime juice, chill, and top with cooked crab; sauté crab meat with leeks, garlic, and red pepper flakes, toss with angel hair pasta and olive oil, and top with minced parsley.
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beans are fairly good sources of zinc. One cup of kidney beans contains 1.8mg, or about 12 percent of the DV. Kidney beans are also high in antioxidants, and all beans are linked with a lower risk of prostate cancer. Recipe Tips: Simmer cooked kidney beans, onions, green peppers, cumin seed, and garlic in broth for a Middle Eastern-style soup; toss kidney beans with green beans, chickpeas, minced scallions, and a red-wine vinaigrette; make a fast chili with cooked kidney beans, ground bison, onions, and canned chipotle peppers.
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Photo: adobestock.com
Kidney beans and other
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RECIPE 4 HEALTH
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eating clean made easy
Vegan Summer Salad
Refreshing seasonal watermelon replaces seared ahi tuna in this creative, flavor-packed dish RECIPE BY GAZ OAKLEY
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Whether you’ve just gone meatless, are trying to cut down on animal products, or are a long-term vegan, you can create beautiful, tasty recipes that are simple to make. Here’s a perfect one for summer, excerpted with permission from Plants Only Kitchen by Gaz Oakley.
Seared Watermelon ‘Tuna’ Salad Serves 8 When marinated, watermelon takes on the texture of tuna. The taste is unexpected and exquisite! Make sure to get a nice caramelization on the “tuna” before serving. 1 medium watermelon, peeled and cut into 1-inch thick steaks 1 Tbs. sea salt Vegetable oil, for frying MARINADE 2 tsp. tahini 6 Tbs. soy sauce (or tamari for GF) 2 Tbs. rice vinegar Juice of ½ lime 1 tsp. dried chili flakes 1 garlic clove 1 Tbs. Sriracha sauce 1-inch piece fresh ginger, peeled 2 spring onions (scallions) 3 Tbs. sesame oil
1. Preheat your oven to 350°F, and line a deep baking sheet with parchment paper. Arrange watermelon steaks in single layer on baking sheet, lightly salt, and bake 1 hour, or until tender.
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2. Meanwhile, combine marinade ingredients in blender. Remove watermelon from the oven. (It will shrink down and have a lovely, deep red color.) 3. Pour marinade over cooked watermelon. Allow watermelon to cool, then place in fridge to marinate at least 2 hours. When watermelon has marinated, toss salad ingredients together with a few tablespoons of watermelon marinade. 4. Heat non-stick frying pan over high heat. Add a little oil, and sear watermelon steaks 2 minutes each side. Divide noodle salad
among four plates, and top with sliced watermelon to serve. Per serving: 380 cal; 6g prot; 7g total fat (1g sat fat); 80g carb; 0mg chol; 1,110mg sod; 4g fiber; 37g sugar
London-based chef Gaz Oakley, 26, is the author of three books on vegan cooking, including his latest cookbook, Plants Only Kitchen (Quadrille, 2020). His YouTube channel, avantgardevegan, has more than 1 million subscribers. Visit him at avantgardevegan.com.
Photo: Peter O’Sullivan
SALAD ½ cucumber, cut into batons 5 spring onions (scallions), finely sliced 1 cup sugar snap peas, finely sliced length-ways 10.5 oz. rice noodles, cooked according to the packet Handful of Thai basil leaves
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