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
MAY 2020 * betternutrition.com
women’s health guide OPTIMIZE YOUR IMMUNITY with Smart Food Choices IS EVERYTHING YOU
KNOW ABOUT SALT WRONG?
The Truth About CHOLESTEROL
MOTHER’S DAY
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CONTENTS
May 2020 / Vol. 82 / No. 5
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8 NEWSBITES
We’ve taken roasted veggies up a notch with our Cauliflower Steaks with Blood Orange & Vadouvan Spice.
New Viruses How to protect yourself from harmful invaders.
12 PASSION BEHIND THE PRODUCT Olive Oil Crush Fusion olive oil? Yes, please!
14 IN THE SPOTLIGHT Mind Over Weight Dr. Ian K. Smith’s mental strategies for successful weight loss.
16 HOT BUYS Come What May New products we’re excited about.
18 CHECK OUT Vitamin E Facts It’s more important than you think.
22 ASK THE NATUROPATHIC DOCTOR The Cholesterol Question The plain truth about this natural fat.
features 30
Fix Your Period
One of the biggest myths perpetrated on women today is that menstrual issues are not fixable. Whether you experience moodiness, brain fog, fatigue, fertility struggles, low libido, or other monthly issues, there are ways to revitalize your body and put these symptoms behind you, as Certified Women’s Health and Functional Nutrition Coach Nicole Jardim outlines in her latest book, Fix Your Period.
36 The Salt Breakthrough
For years, we’ve been told that a high-sodium diet leads to high blood pressure. But is that really the case? New research from the University of Virginia says, “no.” In fact, a high-sodium diet may actually lower blood pressure in some people. Here’s a look at the latest research on salt, plus tips on how to ensure that you’re getting just the right amount of sodium for you.
24 HERBAL WELLNESS Berberine Benefits This herbal extract boasts a wide range of medicinal uses.
26 HEALTHY TRANSFORMATIONS The Ultimate Immunity Biohack How to restore leptin function and improve your resistance to illness.
28 NATURAL BEAUTY Eyes on the Prize The best natural eye creams and gels.
40 ASK THE NUTRITIONIST Better Butter Why grass-fed butter is the way to go.
42 EATING4HEALTH Eating for Bone Health Feast on bone-building foods.
46 RECIPE4HEALTH Sweet Rewards Our decadent, delicious Deep Dish Skillet Brownie is the stuff of dreams.
48 COOK WITH SUPPLEMENTS Go for Protein A scoop of whey turns these snack bars into energy-boosting dynamos.
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CLICK ON THIS! Resources & References For links to studies cited in our articles and other helpful sites and books, visit betternutrition.com. 8 Immune-Boosting Snacks Even moderately restricting calories can enhance your immune system activity, which makes small snacks the perfect choice for fortifying your defense against all type of illness. Go beyond string cheese, hard-boiled eggs, and apples with our fresh take on healthy snacking.
recipes include: Broccoli with Brazil Nut Pesto
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Papaya-Peach Salsa
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Roasted Red Pepper & White Bean Dip
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Turmeric-Parsley Popcorn
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Cookie Dough Snack Bars 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.
(top left) Pornchai Mittongtare; Styling: Robin Turk; Food styling: Claire Stancer
departments
• MAY 2020 3/27/20 5:29 PM
“Shinny and soft everytime I step out of the shower.” - Hannah
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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
Change What You Can As we finalize this issue for the printer, the coronavirus pandemic is at its height. Everyone on the Better Nutrition staff is working from home for the foreseeable future. It’s been an adjustment, but we’ve all pulled together to get it done. (A special thank you to my staff, who went above and beyond for this edition.) Like many, my emotions are a bit of a roller coaster right now—one minute, I’m in acceptance of the situation and appreciating the quiet time, and the next, I’m worrying about my family’s health and a million other things out of my control. And while there is a lot beyond our control, there is also a great deal that we can manage or change on our own, especially when it comes to food choices. Feeding your body with nourishing food is one of the best things you can do to stay healthy, not just physically but also mentally. Social isolation can lead to depression, anxiety, and other mental health issues. In addition to fortifying your immune system, a clean diet also begets mental clarity and positivity. This issue is filled with immune health advice, including “New Viruses: What You Need to Know for a Healthy Future,” p. 8, and “The Ultimate Immunity Biohack,” p. 26. For up-to-the-minute immune health articles, please sign up for our email newsletter Healthy Buzz (at betternutrition.com) and follow us on Facebook, Instagram, and Twitter. We are here to help you stay healthy and mentally strong during this challenging time!
nbrechka@aimmedia.com
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Our Writers
Meet the passionate people behind this issue of Better Nutrition!
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Kat James, author of The Truth About Beauty and creator of Total Transformation Retreats, been featured on “Today,” Fox, and PBS, among others, for her pioneering dietary method. Listen to her Sirius XM radio show Saturdays on channel 131 (Family Talk). informedbeauty.com or 877-54-TOTAL Nicole Jardim, author of Fix Your Period, is a certified women's health coach, writer, speaker, and the creator of Fix Your Period, a series of programs that empowers women to reclaim their hormone health. She is the host of The Period Party podcast on iTunes. nicolejardim.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 Arman Liew is the recipe developer, photographer, and writer behind the popular blog, The Big Man's World. He is the author of Clean Sweets, and his healthy desserts have been featured on Buzzfeed, Delish!, and elsewhere. thebigmansworld.com Chris Mann is a California-based wellness writer and interviewer with 20 years’ experience in natural health publishing. He is also an entertainment author, journalist, and podcaster. ChrisMann.tv
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Melissa Diane Smith, Dipl. Nutr., is a holistic nutritionist who has 25 years of clinical experience and specializes in using food as medicine. She is the author of Going Against GMOs and other books. melissadianesmith.com
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Sherrie Strausfogel has been writing about natural beauty for more than 20 years. Based in Honolulu, she also writes about spas, wellness, and travel. She is the author of Hawaii’s Spa Experience.
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Lisa Turner is a chef, food writer, product developer, and nutrition coach in Boulder, Colo. She has more than 20 years of experience in researching and writing about nourishing foods. lisaturnercooks.com
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Vera Tweed has been writing about supplements, holistic nutrition, and fitness for more than 20 years. She is the editorial director at Natural Health Connections and the author of Hormone Harmony and other books. veratweed.com
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Neil Zevnik is a private chef specializing in healthy cuisine, with clients who have included Jennifer Garner, Charlize Theron, and the CEO of Disney. neilzevnik.com
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 Kat James, Nicole Jardim, Emily A. Kane, ND, LAc, Arman Liew, Chris Mann, Melissa Diane Smith, Lisa Turner, Neil Zevnik
Print Ad Coordinator Kim Hoff Prepress Manager Joy Kelley Prepress Specialist Idania Mentana Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310-873-6952 General Manager Rob Lutz AIM Retail Group rlutz@aimmedia.com 970-291-9029 Integrated Media Sales Kevin Gillespie Director – Eastern U.S. kgillespie@aimmedia.com and Midwest Integrated Media Sales Candice Smith Director – Western U.S. csmith@aimmedia.com 603-361-5762 Retail Development Group 2400 NE 65th Street, Ste. 623 Fort Lauderdale, FL 33308 800-443-4974, ext. 702 Director of Retail Sales Joshua Kelly jkelly@aimmedia.com 800-443-4974, ext. 702 Marketing Designer Judith Nesnadny jnesnadny@aimmedia.com Accounting & Billing Yolanda Campanatto ycampanatto@aimmedia.com
ACTIVE INTEREST MEDIA, INC. AND SUBSIDIARIES
Chairman & CEO Andrew W. Clurman Senior Vice President, Treasurer, CFO, & COO Michael Henry Vice President, IT Nelson Saenz Vice President, Audience Development Pat Fox Vice President, Production and Manufacturing Barb Van Sickle Vice President, People & Places JoAnn Thomas AIM Board Chair Efrem Zimbalist III
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BETTER NUTRITION, ISSN #0405-668X. Vol. 82, No. 5. 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.
• MAY 2020
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Everything. #MyBestMom drbvitamins.com
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NEWS*BITES BY VERA TWEED
New Viruses:
What You Need to Know for a Healthy Future
Go easy on sugar. A study of more than 73,000 Americans, published in
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the British Medical the Annals of EpideJournal). Getting miology, found that did you know ... vitamin D levels tested, low consumption of A study of twins at the and supplementing sugar seems to protect University of Washington accordingly, is your against respiratory in Seattle found that a best bet. infections. Instead chronic lack of sleep can of sugary foods and shut down the immune Take supplements drinks, eat plenty of system. that enhance whole foods, especially resistance. Studies a variety of in-season have found that Epicor vegetables and fruits, and Wellmune, two different patented and take a multivitamin for insurance. derivatives of baker’s yeast, enhance resistance to viral infections. Each Take vitamin D: More than a dozen works differently, so they can be taken studies have found that low levels of together for a synergistic effect. Other vitamin D correlate with higher odds of resistance-enhancing supplements both viral and bacterial infections of the include andrographis, larch, mushrooms, respiratory tract, according to a review and olive leaf extract. of research published in BMJ (formerly
+
WHERE TO LEARN MORE
Visit betternutrition.com to download a free copy of our latest eBook, Natural Immunity.
Photos: adobestock.com
Until recently, infectious diseases had disappeared from the list of today’s major health threats, but the outbreak of the COVID-19 coronavirus has demonstrated a troubling fact: Harmful new viruses, for which we have never built up immunity, can emerge and quickly spread. Social distancing, quarantines, frequent hand washing, and disinfectants are all essential to help stop such a spread. But there’s another, equally vital component to staying well: a healthy immune system. A stronger immune system means infection is less likely—and if you do get sick, symptoms should be milder, and recovery easier. While there’s no magic herbal cure or nutritional bullet for COVID-19, here are some things you can do to bolster your immune system in the face of a viral outbreak.
• MAY 2020
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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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For healthy and beautiful hair, skin, and nails
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NEWS*BITES
FISH COLLAGEN
HELPS HEAL SUN DAMAGE
Researchers in Thailand tested a collagen supplement in postmenopausal women to see if it improved skin elasticity. In a group of 36 women, half took 5 grams daily of a fish collagen supplement for 4 weeks, while the other half took a placebo, and tests were done on sun-damaged cheeks and underarm skin that had not been exposed to sun. At the end of the trial, elasticity in sun-damaged cheeks improved by 10 percent and the improvement lasted for 4 weeks after the women stopped taking the supplement, but there was no difference in the underarm skin. The study was published in The Journal of Dermatological Treatment.
America’s TOP Seafood Choices
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On average, Americans eat about 16 lbs. of seafood per year, according to the National Fisheries Institute—and 86 percent of it comes from these top 10 varieties:
❶ Shrimp ❷ Salmon ❸ Tuna ❹ Tilapia
❺ Alaska Pollock ❼ Cod ❻ Pangasius ❽ Catfish (a big Asian ❾ Crab catfish) ❿ Clams Sardines, mackerel, and herring aren’t as popular, but are often recommended by health experts because they’re rich in healthy omega-3 fats and low in mercury.
PING-PONG Helps Parkinson’s Patients Playing ping-pong improves symptoms of Parkinson’s, according to a Japanese study of 12 people suffering from the disease for an average of 7 years. After playing the game once a week for three months, subjects experienced significant improvements in speech, handwriting, and a variety of daily activities including dressing, getting out of bed, and walking. Each session included stretching, instruction from a ping-pong professional, and playing the game. The findings were presented at the American Academy of Neurology’s 72nd Annual Meeting in Toronto. In healthy people, ping-pong has been shown to improve hand-eye coordination, sharpen reflexes, and stimulate the brain.
Australian researchers have found a big reason why so many people can’t stop eating fast food. A study that was published in Royal Society Open Science tracked a total of 110 college students who were healthy, lean, and normally ate a diet of whole foods. During the study, half the students maintained their normal diet, while the other half switched to fast food. After just one week, the researchers found that the fast-food diet led to changes in a brain area that influences appetite, which made it harder to control appetite and led to overeating. Fortunately, after the fast-food eaters went back to their normal, healthier diets, their brains and appetites returned to normal.
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Photos: adobestock.com
1 Week of Fast Food = Bigger Appetite
• MAY 2020
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PASSION BEHIND THE PRODUCT
*
companies fostering personal & global well-being
Olive Oil Crush
Greg Hinson of O Olive Oils takes organic olives and combines them with California citrus, and the result is pure magic BY NEIL ZEVNIK
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“I’ve been a vocal advocate for organic farming beginning with my first olive oil crush in 1995,” says O founder Greg Hinson. “My farmers had an old-school reverence for the land that was in their bones.”
and fish emulsion feeding programs before they were cool or widely practiced. “We grew together,” he says. “They planted more trees, and I made more olive oil. I was connected suddenly to passionate farmers who taught me that the health of the soil, water, and air is key to growing nutritious, healthy food.” The road, of course, was not always smooth. Initially rejected by olive oil festivals in California as being “not real olive oil,” Greg persevered. “I thought, this is the same reaction as in Italy, but this is California, and we don’t have to repeat the same narrow interpretation as the Old World, right?”
Through it all, his focus has always been on the purity of the product and the process. “This product’s simplicity is what still amazes me. It is two perfect foods combined and crushed together. That’s it. “I’ve been a vocal advocate for organic farming beginning with my first olive oil crush in 1995. My farmers had an old-school reverence for the land that was in their bones and in the way they lived their lives. We are now planting over 1,700 new acres of organic olives and converting conventional orchards to organic with another 500 acres. What I’ve learned is that if you create a market and pay a sustainable price to your farming partners, they will walk together with you.” And that is definitely a walk worth taking.
• MAY 2020
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Photo: (bottom right) Pornchai Mittongtare; Styling: Robin Turk; Food Stylist: Claire Stancer
In Italy, locally produced olive oil has always been a social mainstay to be revered, guarded, and shared. It is a singular offering that expresses the character of its region and even of the family that harvested and milled it. By the same token, attitudes toward how it should be rendered and described have remained the same for centuries— rather strict and specific. No messing about with tradition! Then along came Greg Hinson, an American wanderer taking his infant daughter on day trips about the Italian countryside. “I was discovering the magic of extra virgin olive oil and the social bonds between families, their passion for olive oil, and how they traded oil between themselves. And I learned that there were so many styles of olive oil that were specific to types of dishes. I found that fascinating and wanted to learn more.” What especially intrigued him was something almost invisible to the Italians—they were using whole fresh lemons as an astringent to clean the granite milling wheels at the end of the harvest, and then discarding the resulting liquor. That’s when the light bulb went on for Hinson. So he returned to California a year later, rented an old olive oil press, and began his experiment of crushing whole organic Meyer lemons with foraged Mission olives. And that was the beginning of this new irreverent category of citrus-crushed olive oil. His first growers were organic pioneers who used solar, biodynamic,
make
it! Cauliflower Steaks with Blood Orange & Vadouvan Spice To keep with an orange theme, we chose vitamin A-packed orange cauliflower for this recipe, but you can easily use regular cauliflower. If you really want to get adventurous, try Romanesco broccoli. Serves 4 2 blood oranges 1/4 cup O Blood Orange Olive Oil 2 Tbs. organic olive oil 1 large head orange cauliflower, cut into four thick slices 1 Tbs. Whole Spice Vadouvan Crushed Spice Mix Salt & pepper to taste 2 Tbs. chopped fresh cilantro 1 Tbs. chopped fresh mint leaves
Photo: (bottom right) Pornchai Mittongtare; Styling: Robin Turk; Food Stylist: Claire Stancer
1. Preheat oven to 400°F. Zest blood oranges, then peel and cut out segments. 2. Line large sheet pan with heavy-duty foil. Combine blood orange olive oil and plain olive oil. Place the cauliflower slices on pan, and drizzle oil over both sides of slices. Sprinkle tops with Vadouvan spice, blood orange zest, and salt & pepper to taste. 3. Roast until cooked through but not mushy, about 30–35 minutes (an inserted knife should penetrate easily). 4. Stir together blood orange segments, cilantro, and mint. Distribute over cauliflower steaks, and serve. Per serving: 270 cal; 5g prot; 21g total fat (3g sat fat); 18g carb; 0mg chol; 65mg sod; 6g fiber; 10g sugar
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IN THE SPOTLIGHT
*
stay-healthy secrets from leading experts
Mind Over Weight
Bestselling author Dr. Ian K. Smith prescribes mental strategies for successful weight loss BY CHRIS MANN
He changed the way people ate and transformed their bodies with his nutritionminded and sustainable diet books Clean and Lean, The Clean 20, and his SHRED series. Now New York Times bestselling author Ian K. Smith, MD—known as “Dr. Ian” to TV viewers—is putting a focus on the mind’s role in healthy slimdowns. “For years I’ve wanted to write a book that deals exclusively with developing
BN: What role does diet history play in determining the right plan? IS: Diet history is critical in that it informs us on so many levels. It tells us what has and hasn’t worked. It gives us direction in determining what type of plan is sustainable for our unique goals and characteristics. When you understand your past, you can better formulate an effective plan for now and the future.
BN: What are some key ways to get motivated after failure? IS: One, find a location or environment that stimulates and motivates you to reach your goals. Two, celebrate your success. Regardless of how big or small, savor and appreciate your victories. And three, adjust your focus. What you’re focusing
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mental strategies to win the weight-loss battle,” says Smith. “I’ve said for a long time that successful weight loss starts in the mind. Regardless of how great the plan, if your mind isn’t right, then your chances for success are greatly diminished, and it’s going to inevitably be a steep uphill fight.” In Mind over Weight: Curb Cravings, Find Motivation and Hit Your Number in 7 Simple Steps, the good doctor offers
on can impact your drive to accomplish your goals.
BN: How are “incremental milestones” vital to weight-loss success? IS: It’s important to focus on the small goals, as they lead to the bigger goals. When you achieve some success, you’re more likely to keep going to achieve more. Incremental milestones give you a measuring stick to track progress. The old-fashioned saying that “success begets success” really can apply when it comes to weight loss.
BN: How do visualization and confidence mantras facilitate weight loss? IS: Visualizing success can be critical in conditioning the mind for weight-loss strategies and techniques.
valuable tips, tools, and inspiration to help readers develop the mental edge to drop and keep off extra pounds—even when past weight-loss failures (hello, New Year’s resolutions!) have held them back. Win a copy of Mind over Weight. We have 15 copies up for grabs. Email your name and address to betternutritionfreebie@gmail.com. Put “Mind over Weight” in the subject line. Good luck!
Try to see yourself looking smaller, wearing new clothes, being happy with your transformation. Confidence can be a valuable fuel to power you through the process, especially when it becomes challenging.
BN: What are three strategies for checking emotional eating? IS: One, avoid boredom. When people are bored, they tend not to give much thought about what or why they’re eating. Keep yourself occupied mentally and/ or physically. Two, remove temptation. If you can’t access foods or beverages you’re not supposed to eat, you are more likely to avoid them. And three, find alternative stress relievers. Watch a movie, listen to music, or read a book. Stress leads many of us to
make poor dietary choices. Finding ways outside of food to relieve it is very strategic and beneficial.
BN: How can brewing tea and filling up on chromium help us outwit our food cravings? IS: Chromium is a trace element that can enhance the effect of insulin and help lower blood glucose levels, causing them to remain stable. This can help curb and prevent cravings. Brewing tea can be used as a distraction. By going through the calming, stepby-step process of brewing tea, sometimes you can outlast the craving and avoid giving in to the urge to eat or drink something you’re not supposed to. Follow Dr. Ian... Instagram: @DoctorIanSmith Twitter: @DoctorIanSmith
• MAY 2020
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HOT BUYS
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new & notable
Come What May
A collection of this month’s most exciting product releases, from chickpea chips to clear whey protein powder
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Gummies for Kids “The Non-Gummy Gummies.” That’s how ChildLife Essentials describes their easyto-chew kids’ vitamins. The orange-flavored Multi Vitamin SoftMelts are free from sugar and provide a full range of essential vitamins and minerals that little ones need to thrive. The berryflavored Healthy Vision SoftMelts, with wildgrown bilberry, lutein, zeaxanthin, and vitamin A, are designed to protect kids’ eyes from blue light radiation.
You know how important it is to fuel your body with more of what you need and less of what you don’t. That’s where Doctor’s Best Clear Whey comes in. Formulated with all the good and none of the bad, this whey isolate is 100% hydrolyzed using an advanced ultrafiltration process. The result is a high-absorption whey powder that dissolves instantly—and without a trace—into water or juice. Fuel your workouts and your busy life. Shown here in Cherry Rush flavor.
CoQ10 is a foundational nutrient for healthy aging, and heart and brain health. If you’re over 40 and/or take statin drugs, you probably need more. Terry Naturally introduces three new ways to supplement with this super antioxidant: Ubiquinone CoQ10 (the most studied form); Bioactive Ubiquinol CoQ10 (a proprietary form that requires no conversion by the liver); and Chewable CoQ10 (utilizing a unique delivery system for high absorption).
Chickpea Chips Say hello to your new favorite snack. Hippeas Tortilla Chips are made from, you guessed it, chickpea flour, along with organic corn and pea flours. Organic, gluten-free, vegan, and non-GMO, these savory chips come in three flavors: Straight Up Sea Salt, Jalapeño Vegan Cheddar, and Rockin’ Ranch. These stand up well to dips and salsa, and can be used in place of crackers for almost any occasion.
the Rescue Tap into the immune and respiratory health benefits of antimicrobial spices with North American Herb & Spice OregaRESP. Available in liquid, Powder Caps, and Gelcaps, this potent formula is a blend of wild, organic, mountain-grown oregano oil (the company’s signature ingredient), cinnamon oleo-resin, organic sage oil, and mountaingrown cumin oil, in a base of extra virgin olive.
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• MAY 2020 3/27/20 6:01 PM
A New Look to Inspire the New You The Better Nutrition team sat down with Gale Bensussen, President & CEO of Doctor’s Best, for a chat about the company’s new look and its dedication to science, quality, and innovation.
Q: You have a new look! Tell us all about it.
Q: What drives you as a company? Doctor’s Best is dedicated to improving people’s lives through quality, affordable, science-based nutrition. We are educators and innovators committed to working with passion, integrity, and transparency. This is the foundation of who we are and strive to be.
Meet Gale Bensussen, President & CEO of Doctor’s Best. His favorite product? “I can’t get enough of our Vitamin C Gummies. They are delicious!”
Well, after 30 years of the same “look,” it’s time to change our packaging. Consumers told us it was time to refresh ourselves, lighten up a bit, and make Doctor’s Best more appealing, but to hold onto what makes us timeless—our science. What we put in our bottle remains the best: our ingredients, formulations, quality processes, and good manufacturing practices. We’ve kept it all in place, and with a new look!
Q: What would you like Better Nutrition readers to know most about Doctor’s Best products? With Doctor’s Best, you can be confident in the quality of the supplements you are getting, be knowledgeable about the benefits, and be empowered while choosing from a selection of proven ingredients to create your own unique approach to better health.
Q: What sets Doctor’s Best products apart from others? Our products are manufactured in the U.S. under strict standards. We source the best ingredients from the best manufacturers around the world. And we display the origin of our branded ingredients by putting the logo of the active ingredient manufacturer on our label. This is your assurance that the same ingredient, from the same manufacturer, is in every bottle and every pill or capsule. Complete transparency, complete consistency.
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guide to cutting-edge supplements
Vitamin E Facts
This essential nutrient isn’t the most popular supplement on store shelves—but maybe it should be BY VERA TWEED
Some studies have shown clear benefits of vitamin E supplements while other have not. But as more is learned, some reasons for these conflicting results are emerging.
the same amount of vitamin E has a particular effect in one person and perhaps a much more limited effect in another,” says lead researcher Oliver Werz, PhD.
Individual Differences in Metabolism A German study published in Nature Communications has discovered that vitamin E may produce benefits in an indirect way. After a person takes vitamin E, the liver produces alphacarboxychromanol, a metabolite that has anti-inflammatory and other beneficial effects. But the amount produced varies significantly from one person to another. “If the effect of vitamin E depends on how much of the bioactive metabolite is produced, this explains very well why
Forms of Vitamin E Vitamin E in nature exists in eight forms: alpha-, beta-, gamma-, and delta-tocopherol, and alpha-, beta-, gamma-, and delta-tocotrienol. But major studies have focused on only one: alpha-tocopherol, the only form that is found in human blood where its levels can be measured. Other forms are found in tissues where there’s no way to measure levels. When studies have looked at other forms of vitamin E, researchers
Photo: adobestock.com
Vitamin E is an antioxidant and a component of all cell membranes, so when it’s in short supply, all cells can suffer. Yet it’s estimated that at least 90 percent of Americans don’t get a minimum of 15 mg daily—the amount considered adequate for most people—from food alone. Severe deficiency is rare and usually stems from a genetic defect that impairs normal absorption and metabolism of vitamin E. Symptoms can include loss of muscle control, nerve damage, muscle weakness, and damage to the retina of the eye. More common, subtle deficiencies can contribute to faster skin aging, joint degeneration, heart disease, loss of memory and other mental faculties in later years, vision deterioration, and higher risk for some cancers.
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• MAY 2020
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What to Look for in Supplements Holistic health professionals often recommend taking a supplement with multiple forms of vitamin E rather than isolated alpha-tocopherol. Such combinations can be found in some multivitamins and standalone vitamin E products,
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which may be described as “complete,” “mixed,” or a vitamin E “complex.” The measurements of vitamin E listed on supplement labels are in a transition period, from international units (IU) to milligrams (mg). This is part of a larger overhaul of food and supplement labels by the FDA. In 2020, you’re likely to see some companies using the new measurements while others use the old. This is because the FDA required large companies to start using new labels by the beginning of 2020, but smaller companies were given an extra year to comply. Here’s how measurements of popular vitamin E capsules translate: NATURAL VITAMIN E (d-alpha tocopherol)
100 IU = 67 mg 400 IU = 268 mg
SYNTHETIC VITAMIN E (dl-alpha tocopherol)
100 IU = 90 mg 400 IU = 360 mg The amount of vitamin E considered adequate for most people—the recommended daily allowance (RDA)—is 15 mg of alpha-tocopherol for teens and adults. There are no set recommended amounts for the other 7 forms of the vitamin.
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found that they can reduce risk for diabetes, heart disease, and cancer, and may help to relieve digestive, skin, and joint problems. In supplements and fortified foods, alpha tocopherol can come in two forms: d-alpha tocopherol, a natural form; and dl-alpha tocopherol, a synthetic form. When ingested, the natural form is more readily absorbed, so you need smaller amounts. Today, established supplement brands usually contain natural vitamin E.
• MAY 2020
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3/27/20 3:53 PM
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ASK THE NATUROPATHIC DOCTOR
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answers to your health questions
The Cholesterol Question
Is this naturally occurring fat really as bad as we’ve been led to believe? The answer may surprise you
Q
It seems like so many people over 40, or sometimes even younger, are taking statin drugs. What is that all about? Will they make me healthier?
While pharmaceuticals can be lifesaving, they rarely promote health. In emergency situations, prescription medication can save lives, but because they are powerful and change your
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body’s physiology (meaning the way the systems work together), they eventually create unwanted side effects, which often leads to prescribing more drugs, and slowly but surely weakening our innate health. I’m grateful for emergency medicine, which plays an important role in modern society. But we seem to have lost track of what it takes to actually maintain health—or to promote a return to health
if we have neglected our own selfhealing potential. It’s exciting to follow the health news where “lifestyle” choices are trending, but it’s kind of silly that this is framed as a new concept that needs more “studies.” We really don’t need studies to prove that getting enough sleep, drinking enough water, and making good food choices are the foundations for good health. That’s just common sense.
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BY EMILY A. KANE, ND, LAC
• MAY 2020
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Lifestyle Science It may seem like common sense to you and me, but science is slowly discovering that a healthy lifestyle can do more for your well-being than any pharmaceutical drug. In January 2020, the British Medical Journal published findings from a long-term analysis showing that a “healthful” lifestyle (never smoking, normal body-mass index, moderate-to-vigorous physical activity, moderate alcohol intake, and high-quality diet) adds 10.7 years of disease-free life to women and 7.6 disease-free years to men. Last year, the prestigious journal Circulation published a large study—following nearly 120,000 people for over 10 years—showing that the intake of sugary beverages significantly increased mortality from cardiovascular disease and cancer. Artificially sweetened beverages were also associated with increased overall mortality and heart disease, but not necessarily cancer death. The takeaway? Avoid juices, sodas, sports drinks, and any other liquid loaded with sugar or chemicals, and drink water instead.
Our consumer society has been brainwashed into thinking we can eat and drink whatever we want, and later take a pill for the bellyaches, heartburn, constipation, poor sleep, headaches, and other resulting issues. Now that is certainly not common sense.
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The Problem With Statins The reason statins are one of the most prescribed categories of drugs has an interesting history. In the 1950s, in a little town in Massachusetts called Framingham, a physician researcher thought he saw a trend of folks with higher total cholesterol levels having more cardiovascular disease. He set up a clinical trial and followed people with higher levels of cholesterol against otherwise matched controls with lower levels of cholesterol. His data barely reached statistical significance, but he was able to show a trend correlating higher cholesterol with more cardiovascular disease. But correlation is definitely not causation. In fact, about 20 years ago, the original data was re-analyzed with a much more sophisticated tool than was available in the 1950s, and the correspondence of cholesterol levels with cardiovascular disease no longer achieved statistical significance. This is a little-known fact that has been conveniently buried by the drug manufacturers—for easily understood reasons. Based in large part on the erroneous conclusions of the original study, Lipitor, an early statin, became
to the liver for re-processing. So they both have important roles to play in overall health. Meanwhile, the pharmaceutical industry has persuaded the FDA to set “target” LDL cholesterol levels at 100. But my clinical experience of nearly 30 years as a primary care provider is that it is virtually impossible to achieve LDL levels of 100 without drugs, and this recommendation is pernicious. The only reason for short-term (6 months) statin use is to treat ultrasound-proven atherosclerotic plaque, which narrows the arteries and causes high blood pressure and increased risk for stroke. It’s true that plaque is made of calcium, bacteria, and cholesterol, but the cholesterol is like a liquid bandage that tries to heal arteries that have been damaged by years of careless diet. Unfortunately, calcium and bacteria begin to adhere to the helpful cholesterol, which becomes a problem that requires treating, sometimes with short-term statin use. A better solution is to ingest healing nutrients, especially antioxidant-packed polyphenols—organic pigments from foods such as berries; spices including clove, cinnamon, and turmeric; cacao; green tea; legumes; nuts; and dark leafy greens. Using a drug with rampant side effects (the most notorious statin side effect is muscle wasting) is frankly a bad strategy for improving cardiovascular health—especially when simply reducing (or cutting out) meat in your diet and eating more berries can mostly do the trick.
the first “blockbuster” drug that helped start a whole new era of publicly traded pharmaceutical companies with huge profit margins and unimaginable CEO compensation.
The Truth About Cholesterol Cholesterol is the most important natural fat in the body. Your brain is largely made of cholesterol, which is why statins are affiliated with cognitive decline and memory loss. (Check out astronaut Duane Graveline’s book Lipitor: Thief of Memory.) Besides allowing for nervous system repair, cholesterol is the precursor to all steroidal hormones (progesterone, testosterone, estrogen, cortisol). Your body cannot build testosterone (or any other steroidal hormone for that matter) without cholesterol. It’s also crucial for the absorption of fat-soluble vitamins such as vitamins A, D, E, and K. There are two major sources of cholesterol: Your liver makes exactly the correct amount of cholesterol your body needs to build hormones, keep the nervous system intact, and perform cell repair. You can also ingest cholesterol from animal foods such as meat, dairy, and eggs. But eggs also contain high amounts of lecithin, which emulsifies the cholesterol and cancels out any possibility of excess buildup. What about the so-called “bad” LDL cholesterol? It isn’t really bad, it just delivers cholesterol from the liver to the cells, which need it. The so-called “good” HDL cholesterol brings fat back
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HERBAL WELLNESS
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healing botanicals for your body and mind
Berberine Benefits
Found in goldenseal and other plants, berberine has a long history of use as a natural antibiotic and anti-fungal treatment—and newer research shows that it may also help with healthy aging, blood sugar balance, and more
Blood Sugar Benefits Diabetes, blood fats, hypertension, and obesity are a deadly combo that plagues our society. And berberine helps all of them. In fact, many studies show that berberine dramatically reduces blood sugar levels in type 2 diabetes, with an effectiveness comparable to the popular diabetes drug metformin.
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Research shows that berberine Unlike prescription drugs, berberine also lowers total and LDL cholesterol, seems to act through multiple mechanisms. raises HDL cholesterol, and reduces It cuts insulin resistance, increases triglycerides. Plus, this glycolysis, drops sugar plant chemical can production in the liver, promote weight loss. slows carbohydrate did you know ... A dose of 1,500 mg breakdown in the gut, Despite the success of per day over 12 weeks and bumps up beneficial isolated berberine, one produced an average bacteria in the gut. of the benefits of herbal 5-pound reduction. In one study, 1 gram remedies is synergy—the of berberine per day combined action of multiple Inhibiting Infections decreased fasting blood chemical components in Berberine-containing sugar by 20 percent— the plant—so consider herbs are generally from diabetic to using whole herbs that anti-fungal and can normal levels—and contain berberine. be used to treat yeast lowered hemoglobin infections. An Italian A1c by 12 percent. study established that berberine inhibited the ability, at least in a test tube, of infectious yeast to produce an enzyme it needed to colonize the skin and mucosal surfaces. To treat a persistent yeast infection, try 8 grams of medicinal-quality goldenseal for at least one month to wipe out the tenacious infection. Berberine may also hold the key to antibiotic resistance. Combined with antibiotics, berberine inactivates certain types of Staphylococcus aureus, bacteria responsible for staph infections that are frequently spread in hospitals. Chemists from the Department of Chemistry at Colorado State University in Fort Collins are excited about a “two-pronged attack” that barberry brings to fighting bacterial infection. Plants that contain berberine have a long history of use as antibacterials. But
• MAY 2020
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Berberine is a plant alkaloid with a long history of medicinal use in Western, Ayurvedic, and Chinese herbal traditions. It can be found in the roots, rhizomes, and stem bark of goldenseal (Hydrastis canadensis), goldthread or coptis (Coptis chinensis), Oregon grape (Mahonia aquifolium), barberry (Berberis vulgaris), Amur cork tree (Phellodendron amurense), and tree turmeric (Berberis aristata). While it has long been used to treat bacterial diarrhea, intestinal parasite infections, and eye infections, berberine has become a hot research topic over the past few years, with more than 5,600 scientific studies published in the scientific literature highlighting its ability to lower blood sugar, promote weight loss, and improve heart health. One of the foremost actions of berberine is to activate an enzyme inside cells called activated protein kinase (AMP or AMPK), which is sometimes referred to as a “metabolic master switch.” AMP is found in the cells of the heart, brain, muscle, kidney, and liver, and it plays a key role in regulating metabolism. It may also affect how genes function.
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BY KARTA PURKH SINGH KHALSA, DN-C, RH
berberine alone is not very active because bacteria have evolved mechanisms to pump it out of their systems (transmembrane proteins that eject the berberine). But scientists have found that 5’-Methoxyhydnocarpin (5’-MHC) isolated from the barberry plant, which has no antibacterial activity on its own, efficiently inhibits the pump. The level of bacterial cellular berberine accumulation was increased strongly in the presence of 5’-MHC, demonstrating that this plant compound effectively disabled the bacterial resistance mechanism against the antimicrobial berberine. Acting synergistically with berberine and a number of other antibiotics, 5’-MHC inactivates resistant strains of staph. Berberine has also been shown scientifically to fight tooth infections, and a 2020 study found that adding berberine to standard therapy speeds up eradication and accelerates healing of stomach ulcers. And speaking of the digestive tract, berberine showed, in a 2020 study, that it protected cells in ulcerative colitis.
Photo: adobestock.com
Photo: adobestock.com
More Uses & Indications In general, berberine-containing herbs are powerful inflammation fighters, and the consensus among experts is that inflammation is at the root of most chronic diseases. Recent research, for example, finds that berberine helps depression and other mood disorders, probably because of its anti-inflammatory effect in the brain. Fatty liver is getting more and more attention as a major hidden disease. Berberine can reduce fat build-up in the liver, which likely would help protect
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Curcumin:
The Ultimate Anti-Diabetes Spice? If you’re looking to add another blood sugar-balancing herb to your regimen (in addition to berberine), consider curcumin. Best known as the active component in the curry spice turmeric, curcumin is a powerful ally in the fight against diabetes. Studies show that it can favorably impact the key facets of diabetes, including insulin resistance, chronically high blood sugar levels, and high cholesterol, while also helping to prevent complications resulting from diabetic nerve damage. This golden spice might also help prevent the initial development of diabetes: in a study that appeared in the journal Diabetes Care, 240 people with prediabetes were given either curcumin or a placebo daily for nine months. At the end of the study, more than 16 percent of those in the placebo group were diagnosed with type 2 diabetes, while none of the participants taking the curcumin showed any signs of the disease. There’s one problem: curcumin is notoriously hard for the body to absorb and utilize. Fortunately, there are a handful of branded ingredients that offer better bioavailability (and the science to back up that claim). Look for names such as Meriva, Curcumin C3 Complex, TheraCurmin, and CuraMed on labels. Add more turmeric and/or curry to you diet too. Turmeric’s earthy taste tempers the stronger spices in curry powder; it also enhances pastas and grains, soups, stews, and leafy green sautés. Sprinkle turmeric over open-faced cheese sandwiches before broiling, add a pinch to an omelet or tofu scramble, and increase the curcumin quotient in each teaspoon of curry powder by adding an extra ¼ teaspoon of turmeric.
against non-alcoholic fatty liver disease (NAFLD). Over the past few years, evidence has been accumulating that berberine might be valuable in the treatment of cancer. A study from The University School of Medicine, in Ube, Japan, indicates that coptis, an herb rich in berberine, might benefit esophageal cancer. A similar
study in Taiwan revealed that berberine inhibited human colon tumor cells. For general use, take 500 mg, 3 times per day, with food. Berberine has a half-life of just a few hours, so spread your dosage over the day to achieve steady blood levels. Berberine is very safe. The main side effects are digestive, including mild constipation or loose stools. MAY 2020
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HEALTHY TRANSFORMATIONS
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inspirational & off-the-beaten-path advice
The Ultimate Immunity Biohack
Improving your body’s leptin function is a little-known—and powerful—way to enhance your immune function BY KAT JAMES
Why Leptin Is so Important Leptin is the “master hormone” that regulates immune function, activating our neutrophils and natural killer (NK) cells, according to research. Poor leptin function, or “leptin resistance,” can hamper proper immune response, contributing to both inadequate and overactive (autoimmune) immune function. Even more amazing, all of this is mostly regulated by the metabolic effects of the foods you eat. My own experience with this happened 30 years ago, before leptin
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was even discovered. I had several serious autoimmune issues affecting my skin, gut, and liver. I also had thyroid problems and, as a result, was overweight. By restoring leptin’s function through years of dietary experimentation, I was able to correct my immune response and resolve inflammation throughout my body.
Regaining proper leptin function not only ended my 12-year bingeeating disorder and obesity, but it also healed my gut and microbiome (read: immunity), liver, underactive thyroid, and rash-ravaged skin—all by giving up the high-sugar (including starches, juices, and sweet fruits) and fat-phobic food choices that had caused leptin
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In a very short time, the average person —and not just here in America—has learned a lot about self-protection to stay well. Social distancing, washing hands, and even self-isolation when we’re sick all play key roles in preventing the spread of novel diseases. And because you read this magazine, I’m guessing you’re pretty well-versed in the supplements and herbs that can bolster your immunity, such as vitamins C and D, zinc, and medicinal mushrooms. But are you also optimizing your immunity with your food choices? If you carry extra pounds, are diabetic, or deal with cravings, energy swings, or insomnia—in spite of all that you do to stay healthy—you may need to address another issue that dramatically impacts immunity: leptin resistance. Leptin is a hormone produced by fat cells. It’s also found in smaller amounts in the brain (hypothalamus, pituitary), stomach and intestines, skeletal muscle, breast tissue, cartilage and bone cells, placenta, and immune cells.
• MAY 2020
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It’s important to note that it’s not the elevation of leptin that is good. Quite the contrary: it’s the lowering of leptin—just like the lowering of insulin—that helps us regain sensitivity to it.
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resistance in the first place. For more on leptin and how I—and many others—have harnessed its power, please read “Transforming Our View of Fat” at betternutrition.com. Thymus Function & Immunity As we know, the elderly, have increased vulnerability to infectious diseases. Part of the reason is that thymus gland shrinks and becomes less active with age, producing fewer T-cells that fight novel pathogens. Zinc has been shown to prevent some of that lost function. But optimizing and reestablishing leptin
Dietary Dos & Don’ts Consistent and life-long achievement and maintenance of proper leptin function—affecting virtually all systems of the body—is something that should be pursued carefully, since it involves shifting the body into its intended fat-burning state, often with some transitional discomfort due to yeast die-off and energy interruption. It takes me at least 12 hours to teach folks how to adapt their own lifestyle to this profound dietary change (biologically, logistically, culturally, culinarily), even after 30 years of firsthand experience and practical honing. All online guidelines I’ve seen include many foods or loopholes (even in protein amounts) that can preclude success. Because everyone’s leptin-optimizing fat, carb, and protein ratios will be slightly different, the best way to go about it on your own is to very gradually cut carbs and increase a wide variety of quality plant and animal fats (always grass-fed) until you experience classic symptoms of leptin sensitivity —decreased appetite, loss of excess (inflammation-related) fluid, clearing of brain fog, better sleep, and enhanced, balanced energy. Of course you must not eat any processed foods. Dark greens are your best plant foods (even too many cooked vegetables can throw you off here). It took me almost 2 years before a quantum “leap” into leptin sensitivity took place. And when it happens, those symptoms I just mentioned will only be the beginning of a new era affecting every aspect of your health. You can elevate your own radiant potential—including your mood and ability to cope with stressful and changing circumstances—in one of the most powerful ways possible.
sensitivity, according to research, is truly a game-changer when it comes to bolstering thymus function. Activating Stem Cells Another fascinating consideration is the current observational reports of stem cell treatments reducing lung inflammation and assisting virus sufferers in regaining lung function. Interestingly, proper leptin function has been shown to reduce body-wide inflammation and activate mesenchymal stem cells in humans. Leptin’s function has also been shown to affect lung function.
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NATURAL BEAUTY
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pure ingredients for skin & body
Eyes on the Prize The best natural eye creams and gels BY SHERRIE STRAUSFOGEL
Eye creams and gels are specially formulated to tackle a variety of concerns. They can stimulate circulation, which helps reduce dark circles and puffiness. They can improve the skin’s elasticity, which prevents the crinkled look and diminishes crow’s feet. And they can also plump up fine lines so they look less pronounced.
Choose the eye cream or gel that addresses your biggest concern. To prevent or repair wrinkles, sagging skin, and dryness around the eyes, MacGregor suggests choosing eye creams and gels that contain hyaluronic acid and ceramides to hydrate and restore moisture, vitamin C for its antioxidant properties, and caffeine to constrict blood vessels and brighten. She also likes peptides for repair and protection of aging skin. She cautions against stronger anti-aging ingredients, such as retinoids and alpha hydroxy acids, which may be too irritating for the delicate eye area. What shouldn’t be in eye creams and gels is just as important as what should. Check the label on your eye creams and gels for ingredients that may cause red, irritated, itchy, or dry eyes. Preservatives are the worse offenders. Parabens (methylparaben, ethylparaben, propylparaben, and butylparaben) and formaldehyde—even in very small concentrations— can cause redness and itching. Parabens can also clog the oil glands that line the eyelid, preventing tears from evaporating, which can lead to dry eyes.
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The fragile skin of the eye area needs extra care—it’s the first place on your face to show stress, fatigue, and aging. The visible effects are dark circles, puffiness, fine lines, crow’s feet, and sagging skin. Eye creams and gels, just like face moisturizers and sunscreens, are essential for prevention and damage control for the young as well as the aging eye. On average, you blink over 100,000 times per day, and every time you smile or frown you place a demand on the delicate skin around the eyes. This skin is actually 5–10 times thinner than the skin on the rest of the face, and it contains a small amount of subcutaneous fat and absolutely no oil glands. Effective eye creams can imitate the function of oil glands, providing the necessary hydration. “The thin eyelid skin can be one of the first places to show irritation and allergy,” says Jennifer MacGregor, MD, certified dermatologist at Union Square Laser Dermatology in New York. “And the eyelid skin is very dynamic—it moves with facial expression— so it tends to be the first area of the face to show skin aging.”
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• MAY 2020
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with DeVita Revitalizing Eye Crème. Organic aloe, hyaluronic acid, and green tea in this light eye treatment hydrate tired skin. Hydrolyzed Manihot esculenta tuber extract (cassava) smoothes wrinkles, improves skin’s natural elasticity, and reduces sagging. Albizia julibrissin bark extract (Persian silk tree) helps produce melatonin to reduce the appearance of discoloration. And Darutoside, an extract of St. Paul’s Wort and gotu kola, helps improve the appearance of puffy eyes and dark circles.
❸ Brighten and hydrate the delicate skin around your eyes with Earth Science Active Age Defense i-Cream Nourishing Eye Care. Evening primrose oil and calendula extract soothe tired skin, antioxidant vitamin E and coenzyme Q-10 help protect, moisturizing aloe and hyaluronic acid plump dry skin, while extracts of licorice root and honeysuckle help brighten the area. ❹ Soothe and smooth the extra-sensitive skin around the eyes with Annemarie Börlind ZZ Sensitive Regenerative Eye Cream. Golden orchid and magnolia bark extract strengthen the skin and protect against free radicals. Meadowfoam seed oil moisturizes, rejuvenates, and helps prevent moisture loss. Shea butter and inulin keep skin hydrated and soft.
➎ Look younger in the ❷ Refresh stressed eye-
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area skin with Avalon Organics Intense Defense with Vitamin C Eye Cream. Antioxidant-rich vitamin C, lemon bioflavonoids, and white tea help neutralize free radicals from sun and environmental damage, while stimulating cellular renewal to help boost collagen and elastin production. Aloe, jojoba, and borage seed oils, and calendula extract hydrate and soothe dry, irritated skin.
wink of an eye with Derma•E Advanced Peptides & Collagen Eye Cream. This double-action eye cream visibly smooths the look of wrinkles and crow’s feet for more youthful eyes. Powerful anti-aging peptides, Matrixyl synthe’6 and Argireline, help support collagen to smooth the appearance of fine lines and wrinkles. Antioxidant-rich Pycnogenol, green tea, and vitamins A, C, and E protect and moisturize the delicate skin around the eyes.
Photo: adobestock.com
❺ MAY 2020
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E USIV T: EXCL P R E EXC BOOK R PERIOD U FIX YO LE JARDIM CO I N Y AVE, B PER W (HAR 20). 20
fix your
PERIOD ARE YOU READY TO COMPLETELY REVITALIZE YOUR BODY AND HORMONES AND PUT YOUR PMS SYMPTOMS IN THE REARVIEW MIRROR? BY NICOLE JARDIM
W
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Photo: adobestock.com
hen it comes to all things menstrual cyclerelated, medical professionals often tell us that our symptoms—moodiness, brain fog, fatigue, fertility struggles, and low libido—are normal, or are a natural response to getting older. Nothing to worry about. One of the biggest myths perpetrated on women today is that our menstrual issues are not fixable. They are. Each month, your body tries to tell you something about your health. PMS, a heavy period, no period— whatever you’re experiencing isn’t the result of your body randomly rebelling against you. Rather, these issues are your body’s way of communicating with you—your period problems are a sign of your body needing attention. Your body is always working for you, not against you.
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Feed Your Hormones
greens * Dandelion Kale * Mustard greens * Red/green leaf lettuce * Romaine lettuce * Spinach * Swiss chard *
The foods we eat play a big role in how our hormones behave. In fact, the number one cause of hormonal imbalances, period problems, and fertility issues is a lack of the right nutrients in our diets. If you don’t have the nutrients you need to produce hormones properly or the understanding of how different foods affect your body, you won’t have a sturdy enough foundation to build on. It’s important to understand that a one-size-fits-all approach to food is not possible. That’s why I’ve incorporated various elements from a couple of different dietary theories to create the Fix Your Period way of eating and living.
Just as the rainforest cleans the air, the abundance of nutrients found in leafy greens (chlorophyll in particular) helps remove potentially harmful toxins from your blood, makes new red blood cells, improves circulation, strengthens the immune system, and reduces inflammation. Indeed, when it comes to period problems, the nutrients in greens are gold:
Carbohydrates
This mineral can be a big * Calcium. help in reducing PMS symptoms
Not all carbs are created equal. I can’t stress enough that the best choices in carbohydrates are those found in whole foods. Simple or refined carbs such as white sugar, white flour, and the products made from them, such as pasta and baked goods, are typically the worst-quality carbs to consume. On the other end of the spectrum, vegetables are the shining star of the carbohydrate world.
Leafy Greens
Photo: adobestock.com
Leafy greens are the most nutrientdense foods on the planet, yet are totally underrated—and missing from most people’s daily diet. It’s time to up-level your greens intake. There are many different types of leafy greens, and each of them contains an array of nutrients that not only impact your overall health but also have a pretty profound effect on the health of your reproductive organs—and all are essential for optimal hormone production and regulation:
*
*
*
* Arugula greens * Beet Broccoli rabe * Collard greens *
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such as anxiety, depression, fatigue, and pain. In fact, low levels of calcium in the luteal phase have been found to cause or worsen PMS. Estrogen supports intestinal absorption of calcium, so having sufficient estrogen in your body is necessary for the integrity of your bones. It’s crucial for women with amenorrhea or low estrogen to make sure they are getting adequate calcium through food and possibly supplementation. Magnesium. This essential mineral has been shown to reduce bloating and breast tenderness and also helps to build progesterone. It reduces PMS-related anxiety and sleeplessness and works amazingly well for period pain and migraines. Iron. This contributes to healthy egg production, stable energy levels, and healthy menstrual blood flow. (Hint: too-heavy or too-light periods can be a sign of insufficient iron levels.) Potassium. This powerhouse mineral and electrolyte allows your body to make energy from the foods you eat, reduce bloat, and relieve menstrual cramps.
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Vitamin A. This vitamin helps * maintain healthy, acne-free skin and
*
*
*
* *
may even help reduce heavy periods. Folate. Vitamin B9, or folate, acts as a mild antidepressant by indirectly helping to produce serotonin and dopamine. Folate has also been shown to increase progesterone in premenopausal women, protect cervical cells, and even reverse cervical dysplasia. Vitamin C. This vitamin helps to increase iron absorption, which can help a missing period return and also may reduce anemia caused by heavy bleeding. It is the only vitamin shown to raise progesterone levels. In addition, it helps protect your eggs and the cells of the cervix, thus reducing the risk of cervical dysplasia and cervical cancer. Vitamin E. A powerful antioxidant, vitamin E has been shown to reduce chronic pelvic pain in women with endometriosis and may reduce menstrual pain caused by primary dysmenorrhea. Vitamin K. An important nutrient for proper clotting of the blood, in some cases vitamin K may be used to slow or stop excessive bleeding. Fiber. When the liver breaks down estrogens, those metabolites are sent to the colon for removal. Eating more fiber encourages regular bowel movements, ensuring that those estrogen metabolites are removed from the body and do not recirculate and wreak hormonal havoc.
Cruciferous Veggies Cruciferous vegetables, including broccoli, cauliflower, cabbage, and Brussels sprouts, contain a compound called indole-3-carbinol (I3C), which dramatically enhances the body’s ability to neutralize carcinogens and promote a healthier pathway for breaking down estrogen in the body, thus protecting against various forms of cancer. [Editor’s note: Both I3C and its metabolite DIM are available in supplement form.]
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Sulforaphane, a super antiinflammatory compound found in cruciferous veggies, changes the way your liver metabolizes estrogen. It massively reduces PMS-related symptoms, acne ... and a host of issues related to estrogen dominance. Broccoli Sprouts These germinated seeds have an extremely high concentration of the compound sulforaphane, which has super-anti-inflammatory powers. Also found in other cruciferous veggies, sulforaphane changes the way your liver metabolizes estrogen, redirecting it to a healthier pathway. Sulforaphane massively reduces or eliminates PMS-related symptoms, acne, ovulation bloating and pain, and a host of issues related to estrogen dominance.
Microgreens The next growth stage after sprouts, microgreens are tiny leaves that appear on the plant. They can be grown from a variety of seeds such as cabbage, spinach, broccoli, arugula, and Swiss chard. A few studies have found microgreens to contain higher concentrations of nutrients than their grown-up counterparts.
Sweet Veggies Add these veggies into your regular food rotation—especially during the week before your period, as their natural starch content helps produce serotonin, the happy neurotransmitter that offsets anxiety and tension. They are full of fiber and contain a lot of menstruationsupportive nutrients such as calcium, magnesium, and vitamins A, C, and a number of the B vitamins. You’d be amazed at how easily a side of beets or sweet potato can stop cravings in their tracks. Other good choices
include squash (butternut, acorn, spaghetti, kabocha), cassava, jicama, carrots, yucca, plantains, and pumpkin.
Beans (and the B Vitamins) The B in beans could stand for “B vitamins.” That’s great, as every woman should make it her mission to get adequate B-complex vitamins at all stages of her life, but especially B6 and B9 (folate), which play an important role in menstrual cycle support. Beans contain B1, B2, B3, B5, and B6. Vitamin B6 in its active form, pyridoxal-5phosphate, has been shown to help reduce the symptoms associated with PMS, including premenstrual depression. B6 is also involved with the production of serotonin, which controls mood, appetite, and sleep patterns.
Gluten-Free Whole Grains While some people swear by a strict adherence to a grain-free diet, I’ve found that, for most women, avoiding grains is neither desirable nor practical, and often not even necessary. When it comes to grains, whole grains are the good grains, nutritious little gems that contain fiber, B-complex vitamins, essential fatty acids, and a wide range of minerals. They also contain strong antioxidant properties, which protect your body and your reproductive organs from damage by free radicals. I recommend only gluten-free whole grains (e.g., amaranth, rice, buckwheat,
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millet, and quinoa). Gluten, a protein found in grains such as wheat, barley, rye, kamut, spelt, and farro, makes these grains difficult for many people to digest. In addition to gluten, pay attention to the way ingesting corn makes you feel, and avoid it if you experience gut issues. Corn contains a type of gluten known as zein. While it’s not exactly the same as wheat gluten, there are similarities that can cause cross-reactive symptoms in people who are gluten-intolerant or who have celiac disease.
Fruit I want you to focus on fruits low in fructose. Fruits with more than 4 grams of fructose per serving are considered high-fructose foods. I suggest limiting your consumption of these fruits, especially if you have a fructose intolerance, blood sugar issues (e.g., high or low blood sugar), insulin resistance, diabetes, or polycystic ovary syndrome (PCOS). Low-fructose fruits include berries (raspberries, strawberries, blackberries), grapefruit, apricots, oranges, watermelon, and peaches; apples, cherries, grapes, kiwi, and pears are examples of high-fructose fruits. Eat fruit whole, keeping the fiber and micronutrients intact.
Fat Women have roughly 10 percent more body fat than men on average because— wait for it—we make babies, and our bodies are always trying to get us pregnant. We require a certain amount of dietary fat to function at our best. Dietary fat supports your menstrual cycle and fertility, and our livers use healthy fats to make cholesterol, a building block for some of our most important sex hormones, such as progesterone, estrogen, and testosterone. Most of the women I see in my practice are not eating enough fat, or enough of the right fats. So, for your menstrual and reproductive health, add healthy fat to each meal to facilitate increased absorption of critical
Most Common Period Problems and PMDD (you’re saying and doing unreasonable things, * PMS but you can’t stop) pain (truly, you have my utmost sympathy) * Period Mid-cycle, or ovulatory, pain (ouch!) * Heavy periods (enough, already!) * Light or short periods (like, was that even a period?) * Short cycles, or too-frequent periods (bleeding more often than * should be legal) or irregular, periods (you have no idea when she’s making * Infrequent, an appearance) periods (you haven’t seen it in months) * Missing Spotting or bleeding in between periods (can’t stop, won’t stop bleeding) * Vaginal infections (itchy much?) * PCOS (more symptoms than you can count) * Endometriosis (this much pain should be illegal) *
Most Common PMS Symptoms and fluid retention * Bloating Cramping * Lower-back pain * Acne * Change in appetite, especially a big increase in hunger or food binges and * increased cravings for salt or sugar (hello, chips and chocolate!) upset, nausea, or vomiting * Stomach Sleep problems (usually insomnia) and often excessive fatigue * Headaches and menstrual migraines * Breast tenderness or pain * Lowered libido (sex or ice cream? Hmm, let me think about that) * Anxiety (can this period just show up already?) * Irritability, anger, or rage (your partner never knows if happy you or angry * you will walk in the door) down and not like yourself * Feeling Brain fog or forgetfulness (where did I put my keys again?) *
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fat-soluble vitamins such as A, D, E, and K, the star players in hormone regulation and fertility. Here are signs your body needs more fat: get headaches and brain fog and * You are plagued by indecision.
* * * * *
About 30 to 60 minutes after meals you experience tiredness or sleepiness and want to take a nap. Your period has its own agenda. Either it’s missing (for three months or more) or is extremely irregular, showing up every 35 to 90 days. You could eat and eat some more, and are never full. Often, you’re starving again one to two hours after your meals. You have intense cravings for sugar. (“It’s 3 p.m. Pass the M&Ms!”) Your hands and feet are always cold, your hair is frizzy, and your skin feels like it’s perpetually parched.
The 411 on Fats Saturated fat, found in animal meat,
full-fat dairy, butter, coconut, and lard, helps your body absorb fat-soluble vitamins. It protects your liver from damage by free radicals, and specific types of saturated fats strengthen your immune system, support metabolism, and provide some of the best materials for building steroid hormones. Monounsaturated fats are highest in foods such as avocados and olive oil. Omega-3 fatty acids can help reduce menstrual cramping and PMS symptoms. The brain is high in omega-3 fatty acids, which have been shown to help it cope better with stress and to reduce the negative effects of chronic stress. Omega-6 fatty acids are not all created equal. Some are great for you, while others aren’t. For instance, the natural forms found in coconuts, seeds, and nuts are what you want to be eating.
Meanwhile, highly refined and processed peanut and canola oil are extremely high in omega-6 fats and likely oxidized and damaged by the processing; this could trigger an inflammatory response and lead to hormonal havoc.
Nuts and Seeds These nutrient powerhouses are filled with healthy fatty acids, minerals, and protein. Each type of nut and seed has a different nutritional profile, but generally speaking, nuts and seeds contain various B vitamins, copper, vitamin E, iron, manganese, magnesium, phosphorus, selenium, and zinc. Just be cognizant of actual serving sizes for these foods. Brazil nuts are super high in sele* nium, a superstar mineral for your menstrual cycle. Selenium is found in large quantities in healthy egg follicles and plays a critical role in the later stages of follicle development.
So, I Can’t Take a Pill for That? Like me, you may have been prescribed the birth control pill to “fix” your period problems. You’re not alone: 58 percent of American women who are on the pill started for this reason. Why? In the mid-1980s, when direct-to-consumer marketing of prescription medication became legal, pharmaceutical companies started promoting their contraceptives as more than birth control. They became so-called lifestyle drugs, marketed to improve a person’s quality of life by treating conditions that were not as serious as preventing pregnancy. Something I hear a lot is that the pill can be used for “period regulation.” This drives me crazy. The pill most definitely does not regulate a period. And this goes for other forms of hormonal contraceptives too (the patch, IUD, vaginal ring, implant, and Depo-Provera shot). Here’s what the pill and these other forms of hormonal birth control actually do: they stop you from ovulating. No ovulation, no natural hormone changes, no more period problems.
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But there’s a catch: because your body is no longer going through its natural monthly cycle of hormone production, you are no longer producing sufficient amounts of sex hormones, which support your mood, libido, vaginal lubrication, and bone health. As you can see, these natural hormones control many of our body’s major systems; no wonder the side effects of hormonal birth control are so wide-ranging: from migraines, acne, and mood swings to irregular bleeding, weight gain, low libido, and depression. The straight truth is that the pill and other hormonal birth control methods override your body’s natural processes and merely mask any underlying hormonal imbalance. While on the pill, no woman’s body is capable of functioning at its optimal level. I encourage you to consider whether it is the right choice for you. I know going off the pill is a big decision. Only you can decide the best way to support your health.
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* *
Walnuts are the queens of plant-based omega-3s, providing more omega-3 fatty acids than any other nut. Pumpkin seeds contain copper, iron, manganese, magnesium, phosphorous, and zinc. While all these nutrients are crucial, I want to give a shoutout to zinc, which helps the follicles in the ovaries mature each month. It also improves PCOS-related issues such as insulin resistance and high testosterone. Additionally, zinc supports thyroid hormone production, and because of its anti-inflammatory effect, it helps lessen period pain.
M O T H E R ’ S D AY
GIVEAWAY In honor of mothers and women of all ages, we are giving away 5 beautiful baskets filled with these high-quality health and natural beauty products!
Protein Protein is a real hustler. In addition to creating your organs, muscles, nails, and hair, protein helps your cells communicate and facilitates muscle contraction and the transmission of nerve signals. Protein also makes up immune molecules, blood cells, hormones, and enzymes, and even assists your cells in making new proteins. And it is an essential structural component of all hormones, which means you’ve got to consume protein to make hormones. The type and quality of the protein makes a difference. Higher-quality proteins such as grass-fed meats, pasture-raised eggs, wild-caught fish, and organic vegetables facilitate better hormone function. Not enough protein or a low-protein diet (about 50 grams or less per day) messes with levels of growth hormone, thyroid hormones, and insulin—and drives the body toward fat storage, increasing both body fat and fatty liver. Also, keep in mind that the only natural source of vitamin B12 is animal protein, so if you’re plant-based or vegan, you should be supplementing. B12 plays many critical roles in the body, such as facilitating estrogen detoxification and thyroid hormone production. These two mechanisms alone have far-reaching effects, including keeping our moods in check, normalizing our estrogen levels, and lessening persistent fatigue.
$50
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Enter online at betternutrition.com/mothers-day-giveaway. You can also register to win through our Facebook page on Mother’s Day (May 10th).
And from your friends at Better Nutrition,
Happy Mother’s Day!
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WHERE TO LEARN MORE For more information about Nicole Jardim and Fix Your Period, visit nicolejardim.com. Jardim’s wonderful book features a six-week plan for banishing bloating, conquering cramps, managing moodiness, and igniting lasting hormone balance. Article reprinted with permission from Fix Your Period by Nicole Jardim (Harper Wave, 2020).
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THE
salt
BREAKTHROUGH HOW MUCH SALT IS TOO MUCH? AND CAN TOO LITTLE RAISE YOUR BLOOD PRESSURE? BY VERA TWEED
S
alt has a bad rap for raising blood pressure and risk for heart disease and stroke, but some studies have questioned the low-salt mantra. For example, the Framingham Offspring Study followed more than 2,600 men and women for 16 years and found that those who consumed less than 2,500 mg of sodium daily had higher blood pressure than those who consumed more. This flies in the face of limits recommended by the American Heart Association of 2,300 mg of sodium daily, and ideally no more than 1,500 mg daily for most older people. It’s become a muddled issue. Enter the Salt Sensitivity Study (saltstudy.com) at the University of Virginia in Charlottesville. An NIH-funded research project that’s been going on for the past 10 years, it’s shedding some new light on the salt scene.
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The Breakthrough “A low-salt diet may not be beneficial to everyone and may paradoxically increase blood pressure in some individuals,” says the study’s principal investigator, Robin Felder, PhD. Bottom line: Each of us has a unique sweet spot for salt intake, called a “personal salt index” by the researchers, and your health risks will be lowest if you eat the right amount—not much more or less than your optimum amount. How likely are you to need more or less salt? Initial testing in the Salt Study has found three categories of reactions to salt: doesn’t affect blood pressure * Sodium in 72 percent of people, described by
*
*
researchers as “salt-resistant.” A high-sodium diet raises blood pressure in 17 percent of people, described as “salt-sensitive,” and a low-sodium diet will lower their blood pressure. For 11 percent of people, described as “inverse salt-sensitive,” a low-sodium
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diet will actually raise blood pressure. Increasing sodium will lower blood pressure.
Which Type Are You? There isn’t any medical test to find your personal salt index, but you can do this: eat a low-sodium diet for a week, and then a high-sodium diet for another week and measure your blood pressure along the way. For test purposes, low-sodium is no more than 400 mg daily and highsodium is 1,800–2,000 mg of sodium daily. Here are some other clues from Felder: At a football game where people load up on beer and salty hot dogs and snacks at the start, the inverse saltsensitive will be the first wave of people to go to the bathroom because they quickly eliminate water and salt. The salt-resistant will go later in the game. And the salt-sensitive may not go at all until they get home. If you eat an unusually salty meal and feel really bloated the next morning
or notice a gain of a few pounds on the bathroom scale, it’s water retention. You’re likely salt-sensitive.
How the Right Amount of Salt Keeps You Healthy Elevated blood pressure readings during the daytime are only one possible sign of too much or too little sodium. Eating the right amount also plays a vital role in repairing arteries while you sleep, helping to prevent atherosclerosis, diabetes, and stroke. “At night, our blood pressure is programmed genetically to drop about 10 percent and then come back up in the morning,” says Felder. “That 10-percent drop is the time when your body is repairing capillaries.” By tracking blood pressure while people slept, the Salt Study found that the wrong amount of salt is harmful because it interferes with the normal nighttime drop. “At night,” says Felder, “if you aren’t dipping, you aren’t repairing.”
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Sodium Tracking Tips If you want to try low- and high-sodium diets to see how your body reacts, you need to track your daily sodium intake. Whether you use an app such as MyFitnessPal.com, or track sodium manually, these are some things to keep in mind:
* When eating packaged foods, check
the sodium content of each food on the label, multiply the per-serving amount by the number of servings you’re eating, and add it to your daily total.
*
For fast food, other restaurant food, or takeout from supermarkets or natural food stores, get the sodium information from the company’s website or in the store or restaurant. This isn’t always available, or it may be difficult to get an accurate count for your serving size. When testing your own sensitivity to salt, it may be best to steer clear of foods without clear sodium labeling for your high- and low-salt test periods.
When you’re preparing fresh ingre* dients at home, most of the sodium will come from seasonings, sauces, or marinades. Anything packaged or bottled will list sodium, and you’ll need to precisely measure your serving size to get an accurate count. When using salt in your kitchen or at the table, here’s how to eyeball sodium amounts in regular table salt or sea salt that has similar consistency:
* *
1 tsp.: 2,300 mg (the generally
recommended daily maximum for healthy adults) ²⁄ 3 tsp.: 1,500 mg (recommended as
Coarsely ground salts, such as Kosher salt and some Himalayan and sea salts, are made up of larger crystals. These contain slightly less sodium by volume because when you take a teaspoon of larger crystals, fewer crystals fit on the spoon. Although some salts contain other minerals, these are trace amounts that don’t occupy enough space to significantly change the sodium content. The sodium content of coarse salts should be listed on the package. Here’s an example for Morton Coarse Kosher Salt:
However, a cheeseburger with condiments or a 3-oz. serving of processed or canned meat can contain more than 1,100 mg sodium.
* Fresh fruit: Ranges from zero to a
few milligrams of sodium per piece or typical serving.
* Salad dressings: Oil and vinegar
contain no sodium, but sodium content of bottled dressings varies and can be quite high.
* 1 tsp.: 1,920 mg *
* Grains: Without any seasoning or
additives, grains contain only a trace of sodium or none; baked foods, cereals, and other packaged grain products vary.
²⁄ 3 tsp.: 1,280 mg
* ½ tsp.: 960 mg sodium * ¼ tsp.: 480 mg sodium
vegetables (without any * Fresh added salt): Milligrams of sodium
per cup of most fresh vegetables are in the single or low-double digits. These are some with higher sodium content: beets (131 mg), beet greens (347 mg), and celery (104 mg).
Most people consume about 3,400 mg of sodium daily, mostly from processed food in cans or packages or from restaurant food. Fresh foods generally contain little sodium. For example: oz. fresh fish or seafood without * 3added seasoning: Less than 100 mg
* Nuts: Without any added salt, they contain negligible sodium.
sodium.
*
* Condiments and sides: One
tablespoon can add significant sodium from soy sauce (914 mg) or teriyaki (689 mg). So can 1 dill pickle (833 mg). Lower-sodium options include (per tablespoon): ketchup (178 mg) or sweet pickle relish (122 mg).
3 oz. canned fish or seafood with added salt: Varies, but may range
from 300 to 800 mg. oz. fresh meat cooked without * 3salt: Less than 100 mg sodium.
a daily maximum by the American Heart Association)
* ½ tsp.: 1,150 mg sodium * ¼ tsp.: 575 mg sodium
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ASK THE NUTRITIONIST
*
answers to your food questions
Better Butter
Want to enjoy your favorite spread without the guilt? Grass-fed is the way to go BY MELISSA DIANE SMITH
Q
why some people, such as keto diet followers, are now adding it to their coffee. Here’s a rundown of the nutrients found in this creamy, golden favorite.
The Benefits of Grass-Fed Butter Grass-fed butter was a historically used fat. It was part of the diets of many traditional cultures, and in many ways, it was considered a superfood. We now know that it’s rich in numerous hard-to-obtain and not so well-known nutrients and healthful fats—a key reason
CLA— Grass-fed butter is a rich source of conjugated linoleic acid (CLA): It actually contains five times more CLA than butter from grain-fed cows. CLA is a beneficial fatty acid that has anti-inflammatory properties and is linked to fighting cancer and helping your body build muscle rather than store fat.
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CLA also seems to promote cardiovascular health. One study conducted in Costa Rica, where most dairy farms are still pasture-based, found that people with higher CLA levels in their bodies also had less risk of heart attacks. Those with the highest levels of CLA had a 36 percent lower risk of heart attack compared to those with the lowest levels.
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Photo: adobestock.com
We all grew up hearing that butter should be avoided because it’s a saturated fat that isn’t good for heart health. However, the saturated fat myth has been thoroughly debunked in recent years: two massive review studies showed there is no association between saturated fat consumption and heart disease. (This is especially true if the saturated fat you eat doesn’t go hand-in-hand with sugar and refined grains.) But bear in mind that all butter isn’t created equal. Just as grass-fed beef has a much stronger nutritional profile and offers more health benefits than conventional beef from cattle that are fed grains, the same is true of grass-fed butter. This is the type of butter that comes from the milk of cows that graze on grass their entire lives.
Photo: adobestock.com
To me, there’s nothing better than mushrooms sautéed in butter, or buttered broccoli, or butter melted on a muffin! However, I’ve repeatedly heard that we should avoid saturated fats like butter. Should butter be avoided or not?
Photo: adobestock.com
Photo: adobestock.com
“Activator X”/Vitamin K2—In the 1930s,
If Dairy Bothers You …
researcher Weston A. Price documented the diets of traditional cultures with Many people who are lactose-intolerant or sensitive to the proteins in little degenerative disease and very low milk products often can tolerate small amounts of grass-fed butter in rates of tooth decay and cavities. Price their diet. That’s because grass-fed butter is mostly fat, with very low discovered that butter was an important levels of the milk sugar and milk proteins that make other dairy foods food for bone and dental health and he problematic for some people. deduced that it had something he called However, we all are biochemically unique. If you are sensitive to butter, “Activator X” that helps the body use try grass-fed ghee, also called clarified butter. Ghee is made by heating other vitamins to strengthen bones and butter at a very low heat until the water evaporates and then skimming teeth. Today many nutrition professionals off the proteins that float on top to get almost pure fat with even fewer think Activator X is Vitamin K2, which is milk sugars and proteins. Being almost pure fat, it has a higher smoke found in grass-fed butter. point than butter. Brands of Vitamin K2 grass-fed ghee to look for include plays a key role Bulletproof Grass-Fed Ghee, Pure in bone and heart How to Find Grass-Fed Butter Indian Foods Grass-Fed Cultured health by regulating Several imported brands of butter that are grass-fed Ghee, and Organic Valley Organic calcium levels. or mostly grass-fed can be found in natural food Ghee Clarified Butter. Vitamin K2 helps stores. These include Anchor (from New Zealand), If you don’t tolerate ghee, or if remove excess Kerrygold (from Ireland), Allgau (from Germany), and you avoid animal products, switch calcium from Smjor (from Iceland). to coconut oil. It does not have the your bloodstream, One nationally available brand of grass-fed butter same nutritional profile as grass-fed which may help that is USDA Organic (meaning the cows are not given butter, but coconut oil serves as prevent harmful feed that is genetically modified or sprayed with synthetic a handy vegan calcium deposits chemical pesticides, and they are not given antibiotics substitute for and plaque from and hormones) is Organic Valley Pasture Butter. This butter in cooking building up in your butter, which comes in a distinctive green package, is and baking. blood vessels. The produced from May to September when pastures are nutrient also helps green and lush and account for 99 percent of the cow’s your bones properly feed. Fortunately, you usually can find the product use vitamins A and year-round in many health food stores. D. Vitamin K2 is mainly found in anti-inflammatory benefits in the gut, which are important in controlling fermented foods and animal products, and it may help prevent colon cancer. inflammatory health conditions such as including grass-fed butter. Our gut flora arthritis and eczema and in protecting can make Vitamin K2 from Vitamin K1, heart and brain function. which is found in vegetables. But cows Vitamins A, D, E, and Beta-Carotene— that eat grass rich in K1 are much more Grass-fed butter is rich in vitamins A, D, efficient converting it to Vitamin K2, and E, which are necessary for immune Butyrate— Grass-fed butter contains function, reproduction, and vision. These and the K2 is present in their milk and butyrate, a short-chain fatty acid that nutrients are also involved in maintaining has anti-inflammatory, metabolismconcentrated in butter made from the milk. healthy teeth, bones, and skin. boosting, and possibly weight-controlling Additionally, grass-fed butter conbenefits. In studies using mice, butyrate Omega-3 Fatty Acids— Compared to tains higher amounts of beta carotene improved insulin sensitivity, reduced butter from grain-fed cows, grass-fed than regular butter. Beta carotene is a cholesterol, and increased fat burning butter is a good source of omega-3 fatty potent antioxidant that has been linked and mitochondrial activity. Mitochondria acids such as DHA and EPA. One analysis to a reduced risk of several chronic power every cell in your body, helpfound that grass-fed butter provides diseases and the body converts it to ing turn the foods you eat into cellular about 26 percent more omega-3 fatty vitamin A as needed. energy. According to a study in World acids than regular butter, on average. Journal of Gastrointestinal PathophysiOmega-3s are an integral part of cell ology, butyrate can help control weight In sum, grass-fed butter is a nutritional membranes throughout your body and by enhancing the hormone leptin, which powerhouse. So, go ahead and enjoy a building block for hormones. They can suppress appetite. Butyrate also has butter, but make sure you upgrade it. also have anti-inflammatory functions,
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EATING 4 HEALTH
*
foods & meals that heal
Eating for Bone Health
The best food sources of calcium and other nutrients for strong bones BY LISA TURNER
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salt, roast until crispy, then sprinkle with grated Parmesan cheese.
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Cottage cheese. This unsung hero of the dairy world is rich in calcium—one cup has 138 mg, or about 14 percent of the RDI. Cottage cheese is extremely high in protein (25 grams per cup) and selenium, which may play a part in bone health. Some studies suggest that calcium from dairy is more efficiently absorbed by the body than calcium from other foods. Recipe Tips: Blend cottage cheese with a splash of milk until creamy, then simmer with minced garlic and grated cheese for a healthy Alfredo sauce; mash cottage cheese with avocado, then spread on toast and top with chopped olives and tomatoes; purée cottage cheese, honey, and cardamom, stir in chopped pistachios, and spoon into Medjool dates.
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Photo: Pornchai Mittongtare; Styling: Robin Turk; Food Stylist: Claire Stancer
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Collard greens. Especially important for people who don’t eat dairy, collard greens are an excellent source of calcium, with about 270 mg per cup of cooked collards. They’re also high in magnesium, vitamin C, vitamin K, and other nutrients needed for bone health. Turnip greens, mustard greens, beet greens, and kale are also great sources of calcium and other bone-building nutrients. While spinach is rich in calcium, it’s also high in oxalates, compounds that are thought to inhibit calcium absorption, though studies are mixed. Recipe Tips: Simmer chopped collards in broth with diced sweet potatoes, onions, and white beans; combine shredded collards, carrots, green apples and red cabbage with a tahini-honey dressing for a colorful slaw; toss torn collard leaves with olive oil and garlic
Photo: adobestock.com
You know that calcium is critical to strengthen teeth and prevent osteoporosis—but it’s not the only nutrient that you need for healthy teeth and bones. Magnesium, vitamin C, vitamin D, vitamin K, copper, zinc, and other nutrients play a crucial role in maintaining bone density. Protein is also important—while it was once thought that a high-protein diet caused the body to lose calcium, more recent research suggests that a high intake of protein actually boosts intestinal calcium absorption. Several studies also point to a link between protein intake and improved bone mineral density. Plenty of plant foods are rich sources of calcium and other supportive nutrients for vegan or dairy-free diets. Keep your skeleton healthy and strong with these seven bone-building foods.
ma
it ! ke
Egg Foo Yung Makes 20 pancakes To properly cook these Asian pancakes, be sure the griddle or skillet is preheated so they set immediately. Recipe from our sister publication, CuisineatHome.com.
²/3 cup small-curd cottage cheese (about 6 oz.) 6 eggs, beaten 1 cup chopped fresh mung bean sprouts 3/4 cup minced celery 1/4 cup grated Parmesan 2 Tbs. minced scallions, plus more for garnish (optional) 2 Tbs. low-sodium soy sauce Salt and black pepper
1. Mash cottage cheese in medium bowl. Stir in eggs, sprouts, celery, Parmesan, 2 Tbs. scallions, and soy sauce. Season with salt and pepper. 2. Brush griddle or nonstick skillet with oil or spray with nonstick cooking spray, and heat over medium-low heat. When hot, scoop 2 Tbs. batter onto griddle and cook until light brown, 2–3 minutes per side. Repeat with remaining batter. Garnish pancakes with scallions, if using, and serve with soy sauce.
Photo: Pornchai Mittongtare; Styling: Robin Turk; Food Stylist: Claire Stancer
Photo: adobestock.com
Per serving: 35 cal; 3g prot; 2g total fat (0.5g sat fat); 1g carb; 60mg chol; 125mg sod; 0g fiber; 1g sugar
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EATING 4 HEALTH
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Tahini. Made from ground
sesame seeds, this traditional Middle Eastern ingredient is packed with calcium—126 mg in 2 tablespoons— and it’s also rich in magnesium and copper. Sesame seeds, poppy seeds, and chia seeds are also good sources of calcium, magnesium, and copper. Recipe Tips: Roast eggplant, onions, and garlic, then purée with tahini, cumin, and cilantro for a Middle Eastern dip; combine tahini, coconut milk, and honey or agave, stir in black sesame seeds, and freeze in popsicle molds; cook carrots, onions, and ginger in broth, then purée with tahini and white miso until creamy.
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Bone-in sardines. They’re
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Tofu. One of the best ways to
get calcium on a vegan diet is with tofu, which has as much as 850 mg in a half-cup serving, depending on the coagulant used to bind the proteins. Studies suggest that calcium absorption from tofu is comparable to that from cow’s milk. Tofu is also high in protein and is an excellent source of bone-supportive magnesium, copper, and zinc. Look for firm varieties made with calcium sulfate, the most commonly used coagulant. Recipe Tips: Mix crumbled tofu with chopped scallions, chives, vegan or regular mayo, and a pinch of turmeric
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for “egg” salad; thread tofu on skewers with mushrooms, tomatoes, and green peppers, brush with olive oil and grill; marinate cubed tofu in sesame oil, tamari, and garlic powder, toss in cornstarch, and bake until crispy.
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Parmesan cheese. All
cheeses have calcium, but hard, aged cheeses have significantly more. One ounce of Parmesan cheese contains 331 mg of calcium, and hard goat, Romano, and Gruyere cheeses range from 250 to 300 mg per ounce. Edam, part-skim mozzarella, Swiss, Muenster, and provolone range from 150 to 225 mg per ounce. Softer cheese such as Brie, Neufchâtel, and soft goat cheese are much lower, with about 50 mg per ounce. Parmesan cheese is also a great source of selenium. Recipe Tips: Mix grated Parmesan with garlic powder and dried rosemary, drop by tablespoons onto a baking sheet, and bake until crispy for grain-free crackers; toss roasted Brussels sprouts, delicata squash, and red onions with balsamic glaze, then
shower with shaved Parmesan or Romano; arrange thick slices of tomatoes on a baking sheet, top with grated Parmesan, bake until melted, and top with minced basil.
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White beans. Most beans have decent amounts of calcium, but white beans top the list with 161 mg in a one-cup serving. They’re also rich in magnesium, copper, zinc, and protein. Because beans also contain phytates, compounds that interfere with the absorption of calcium, soak dried beans in water for 6 hours, then drain and rinse before cooking to reduce the content of phytates. Make a big batch, then freeze one- or two-cup servings in quart-sized freezer bags. Recipe Tips: Sauté white beans in olive oil with sardines, shredded collards, and Kalamata olives, then toss with penne pasta and Romano cheese; make a hummus with white beans, tahini, garlic, lemon juice, and roasted red peppers; mash white beans with cooked sweet potatoes for a highcalcium twist on mashed potatoes.
Photo: adobestock.com
packed with calcium: one can (3.75 ounces) of bone-in sardines has 351 mg. Sardines are also loaded with protein and vitamin D, with about 100 percent of the RDI in a one-can serving. They’re also rich in omega-3 fatty acids, which play a part in bone health, and they’re lower in mercury and other toxins than larger fatty fish. Canned bone-in salmon is another good source; look for water-packed varieties of both. Recipe Tips: Simmer sardines with tomato sauce, shallots, and saffron, then garnish with parsley; sauté sardines in olive oil with onions, cherry tomatoes, black olives, and chopped kale; grill escarole and radicchio until tender, then top with warm sardines and grated Parmesan cheese.
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RECIPE 4 HEALTH
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eating clean made easy
Sweet Rewards
Say hello to the dessert of your dreams! This ooey-gooey brownie is super easy to make—perfect when a chocolate craving hits i t! ke
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Dessert lover Arman Liew, author of Clean Sweets (The Countryman Press, 2020) and the blog The Big Man’s World, believes that, when it comes to sweets, healthy substitutions cannot sacrifice taste. Ever. “After extensively experimenting with recipes, I have a firm grasp on what works and what doesn’t in healthy dessert adaptations,” he says. Here’s one of his favorites, excerpted from Clean Sweets.
Deep Dish Skillet Brownie
2 Tbs. plus 2 tsp. almond flour 1 Tbs. plus 2 tsp. cocoa powder ½ tsp. baking powder 1 Tbs. granulated sweetener of choice (we used NOW Organic Monk Fruit Extract Powder) 1 Tbs. plus 1 tsp. ground flax (or substitute 1 large egg) 1 Tbs. oil of choice 2 Tbs. milk of choice *Chocolate chips for topping, optional 1. Preheat oven to 350°F. Lightly grease mini-skillet or ramekin, and set aside. 2. In small mixing bowl, add dry ingredients and mix well. Add in oil and milk, and stir until batter is formed. Top the batter with chocolate chips, if using, and bake 10–12 minutes, or until just cooked in center and chocolate chips have melted. Per loaf: 320 cal; 8g prot; 29g total fat (4g sat fat); 15g carb; 0mg chol; 270mg sod; 8g fiber; 3g sugar
*USE A SUGAR-FREE BRAND LIKE LILY’S SWEETS TO MAKE RECIPE PALEO- AND KETO-FRIENDLY.
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Photo: Pornchai Mittongtare; Styling: Robin Turk; Food Stylist: Claire Stancer
Serves 1 This mini-skillet brownie can be a savior any time the sweet tooth strikes. It uses easy on-hand ingredients and, as it doesn’t contain any eggs, is perfect when just undercooked.
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MAY 2020
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COOK WITH SUPPLEMENTS
*
easy ways to boost your nutrition
Go for Protein
Tired of the same old bacon and sausage? Get your morning dose of protein with these whey-infused breakfast bars. Cherry-Chia and Pistachio Breakfast Bars Makes 12 bars These dense-and-chewy breakfast bars are fortified with protein-rich whey for extended energy on the go. Dried cherries add extra flavor and a powerful dose of antioxidants. We used chia seeds and pistachios for added protein and fiber, plus a healthy dose of omega-3 fats. You can swap out the pistachios for almonds, macadamias, or cashews, or use pumpkin seeds for a nut-free version.
Garden of Life Organic Grass Fed Whey Protein
1 cup milk 2 eggs 2 tsp. vanilla extract 3 Tbs. chia seeds 2 cups rolled oats ½ cup vanilla-flavored whey protein powder 2 Tbs. monk fruit or erythritol (optional) 1 tsp. baking powder ½ tsp. salt ¼ cup dried cherries ¼ cup pistachios 1. Preheat oven to 375°F. Lightly spray or coat an 8x8-inch glass baking dish with vegetable or coconut oil. 2. In medium bowl, whisk together milk, eggs, and vanilla extract. Whisk in chia seeds and set aside. 3. In large bowl, combine oats, whey protein powder, sweetener (if using), baking powder, and salt. Stir wet ingredients into dry, mixing until well combined. Stir in cherries and pistachios.
Per serving: 190 cal; 10g prot; 5g total fat (1g sat fat); 24g carb; 40mg chol; 180mg sod; 4g fiber; 3g sugar
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Recipe photo: Pornchai Mittongtare; Styling: Robin Turk; Food Styling: Claire Stancer
4. Spread batter evenly into prepared baking dish, and bake 20 minutes, or until firm and golden. Remove from oven and let cool completely. Cut into 12 bars, and serve.
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