Transformed from Home

Lisa Stockton, Age 52

Still, I took Abby’s lead and plunged into and blotchiness had all but disappeared. Issues Obesity, Hypertension, IBS, the first sugar-burner-to-fat-burner I still haven’t stopped wearing foundation, Crohn’s, Autoimmune, Thyroid, transition Webcast with Kat. After three but I no longer roll my eyes at the idea. Poor Memory very tired days, I noticed my energy return, Like Abby, I couldn’t believe that I I was skinny until my mid-20s, but an and at the same time, my fingers, feet, knees, wouldn’t need willpower to overcome abusive relationship left me a single mom wrists, and joints became less swollen. my health issues—until I experienced with PTSD on meds for inflammation, it. What’s incredible is how little I care anxiety, dangerously high blood pressure Less Knee Pain, Lower Blood Pressure to eat anymore, even though everything (182/96), and pain. I’d gained 80 pounds. I was urinating a lot during that time—Kat tastes amazing. The swelling and pain I’d have months of diarrhea, finally diag- said that fluid connected with body-wide in my knees are gone. I have a wonderful nosed as IBS, Crohn’s disease, hyperthy- inflammation was being released—so I took new freedom of movement. And my roidism, and “thyroid storm.” My knees all of the supplements she recommended blood pressure is a healthy 120/80. hurt so bad I could barely lift my legs to get to retain my electrolytes. My blood pressure Maybe even more amazing, I’ve had in the tub, and I was actually considering readings began to drop. My knees hurt no major setbacks, which is a first for me. getting a cane for long distances. less. My stomach pain, which I often call Sure, minor accidents can happen, like

On my own, I quit drinking two-plus “the rocks in my belly,” was suddenly gone. consuming hidden sugar at a restaurant, liters of Mountain Dew every day, No more gas, cramps, or diarrhea. Just like but they don’t derail me like they used to. and came a long way working on my that, after decades! In about three weeks, There’s no temptation to eat the old foods. emotions. But I wanted to find a way to the scale showed a 20-pound loss. get my body to fix itself, rather than just My own eye-rolling moment was Down 52 Pounds and Full of Energy minimizing symptoms. So I joined my when Kat said that I would not need to I’ve lost 52 pounds so far. And while I’d coworker Abby in pursuing Kat James’ wear foundation makeup one day soon. I love to lose more, Kat reminds me that course and this contest last fall. couldn’t imagine that at first, but I started leptin “decides” a person’s weight for But even with all the success stories to entertain the idea after the first month optimal health and will continue to I’d seen in the pages of this magazine, when my acne, under-eye bags, redness, normalize my weight as long as it’s properly I didn’t believe that Kat functioning. The “spare tire” is gone could actually help me fix “My pounds lost have and even the fat above my bra is almost the wreckage in my body. just reached my age: 52! gone. My fiancé says I look and act very different. In the evenings, he asks, “are I’ve swapped XXL shirts for mediums. It’s an you going to settle down?” because I’m be-bopping around the house, whereas the former me was planted in a chair answer to my prayers.” beside him. I have a sense of calm, content energy that I’ve never had before. But the best part is my mind. It’s sharper and clearer with no more fog. I’m able to recall things like I could 20 years ago! When I remember how tired, mentally exhausted, easily overwhelmed, sleepless (like I was choking under my own weight), and miserable I felt and looked before, there’s no question I want to maintain Kat’s regimen for a lifetime. Doing this alongside Abby and my boss is a new adventure. We motivate and help each other. I’m so grateful to my boss John for introducing me to Kat’s program and BN’s contest. It’s honestly one of the best things that’s happened in my life. It’s an answer to my prayers.

Abby’s coworker (and Transform From Home winner), Lisa Stockton resolved her IBS, obesity, and need for willpower with James’ help.

Learn more about Kat James’ Programs, recommended by doctors around the world, at InformedBeauty.com.

Transitional Supplement Support

These supplements can help with the transition into leptin sensitivity and fat burning while also providing long-term, overall health support:

* Dr. Ohhira’s Probiotics include prebiotics, probiotics, and postbiotics to balance the microbiome, ease transitional digestive comfort, and support long-term gut, mood, immunity, and craving reduction. * Trace Minerals Research Electrolyte Concentrate o ers trace mineral support for electrolyte balance during fl uid loss. * Kyolic Blood Pressure Health Formula 109 to reduce infl ammation and support

Lisa’s hypertension. * Lipase provides enzyme support for fat digestion. * Solgar L-Tyrosine with B6 for energy, thyroid, and craving support. * Magnesium Malate (such as Jigsaw Health MagSRT) helps ease leg cramps due to fl uid balance changes. * Activated charcoal reduces gas and toxins released during yeast die-o . * Swedish bitters, a traditional blend of bitter herbs, helps ease transitional digestion symptoms and improves elimination. Use an alcohol-free liquid form.

More Than Meets the Eye

Protect the skin around your eyes from blue light damage and signs of aging with nourishing natural eye creams.

BY SHERRIE STRAUSFOGEL

The skin around your eyes is almost 10 times thinner than the rest of your face, so dermatologists recommend that you use eye cream as early as your 20s to prevent and protect your eyes from signs of aging such as crow’s feet and dark circles.

Why wrinkles? Because this skin is so delicate, it’s more likely to lose collagen, which is responsible for keeping skin smooth, soft, and supple. And because your eyes are almost always moving— blinking, winking, and smiling—the sensitive skin around them is the first to form fine lines and wrinkles.

Uncover the culprits to dark circles and

hyperpigmentation: Dark circles can show up especially after a night of little-to-no sleep or during a period of high stress. When you’ve got tired eyes, your blood vessels actually grow in size, making them appear more pronounced beneath your thin under-eye skin. Dark circles and hyperpigmentation are also tied to aging (your under-eye skin gets thinner as you age), poor circulation, genetics (dark circles can be hereditary), and environmental factors, such as sun damage, that strip and dehydrate your skin.

Don’t let blue light get you down:

There’s another form of light damage: high-energy visible (HEV) light, also known as blue light, which harms the eye area’s delicate skin. Computer, smartphone, and TV screens emit blue light rays that cause free radical damage and

Look for These Ingredients

The following eye cream ingredients tend to be among the most e ective:

* HYALURONIC ACID to plump and hydrate skin and lessen wrinkles. * CAFFEINE to counter pu ness and under-eye circles by constricting blood vessels. * CERAMIDES to smooth skin. * VITAMINS A and C to improve collagen production.

accelerate the aging process. Blue light can penetrate farther into skin than the sun’s UVA light, causing deeper damage that eventually shows up as wrinkles, rough texture, and brown spots.

The good news? A broad- spectrum sunscreen with antioxidants can protect the eye-area skin against blue light’s oxidative damage, and there are plenty of brightening, tightening, dark-circlediminishing, and line-filling eye creams that you can layer beneath your SPF.

❶

❹

❺ ❷

❸

❶ Get glowing with Burt’s Bees Truly Glowing Eye Gel Cream. The Hydrate & Glow Complex is a blend of proteins, humectants, and oils from peas, mangos, capuaçu seeds, sa ower seeds, and jojoba seeds that plump and hydrate your skin above and below the surface. Your skin will refl ect more light and appear to glow.

❷ Pu ness, dark circles, and fi ne lines

disappear with Andalou Naturals CannaCell D.Pu Eye Cream. Hemp stem cells, organic hemp seed oil, aloe, horse chestnut extract, vitamin C, resveratrol, and goji berry extract plump, smooth, and brighten your eye area. Gently massage around eyes with the built-in applicator.

❸ Refresh your eye area with Evanhealy

Wild Carrot Nourishing Eye Balm. Wild carrot seed oil revitalizes tired skin, minimizes hyperpigmentation, and smooths the delicate skin around the eyes. Shea butter fortifi es and protects, avocado oil plumps, sunfl ower seed oil nourishes with essential fatty acids and vitamin E, and rosehip seed oil softens fi ne lines and sun damage. Apply above and below the eye area or use all over your face to help seal in moisture.

❹ Look refreshed with Pacifi ca Vegan

Collagen Recovery Eye Cream. Vegan collagen proteins produced through a plant-based fermentation process are infused into this moisturizing eye cream that easily absorbs. Hyaluronic acid, ca eine, and fl ower extracts of chamomile, calendula, orange, jasmine, and arnica boost hydration and perk up the eye area. The fragrant fl ower extracts leave a subtle fl oral scent.

❺ You won’t believe your eyes when you see the transformative effects of

Derma E Anti-Wrinkle Eye Treatment. The eye gel erases fine lines and wrinkles with retinol, while aloe-infused beads, antioxidant grape seed, and adaptogenic reishi mushroom extracts moisturize and protect the delicate skin around the eyes from free-radical damage.

15 Snacks to Stabilize Your Blood Sugar

Eat small, quick, balanced food combinations to prevent low energy, mood swings, and crankiness in between meals.

BY MELISSA DIANE SMITH

Q: I often go too long without food—or I eat something that leaves me hungry a little while later. Then I get shaky, irritable, and short with friends, family, and coworkers. What can I do to prevent this?

A: What you’re describing is more common than you might think. The fi rst part of my answer is, of course, eat more regularly. Keep it in your mind that going too long without food is a big stress on the body. So make changes in your lifestyle to prevent that.

The second part of my answer is a little more complicated: Adjust the balance of protein, fat, and carbohydrates in the meals and snacks you eat to give your body slower-burning fuel. Doing that will stabilize your blood sugar levels and help them stay in healthy ranges for longer periods of time. That in turn leads to better energy, mental focus, and moods.

When you make sure your meals contain the right balance of nutrients, you might not even need to eat snacks. If you do, know that all snacks are not created equal. If you eat high-carb snacks such as chips, you might get a quick spurt of energy, but you’re destined to crash and burn a short time later. Switching to snacks that serve as balanced mini-meals will keep you energized much longer.

The following are 15 examples of blood-sugar-balancing snacks. Most are combinations of protein, fat, and slow-burning, non-starchy vegetables. A few are more keto-like, meaning higher in fat and lower in protein. Diff erent combinations work better for some people, so do some experimenting to fi nd your perfect balance. Valley) for a quick hit

1. Celery-Almond Butter Boats

A go-to snack for many, celery sticks spread with unsalted, unsweetened almond butter are a nice combination of crunchy and creamy. They’re also super quick to make and stabilizing for your energy.

2. Organic Cheese Stick and Red Pepper Strips

Eat an organic mozzarella cheese stick (we like Organic Valley) for a quick hit of protein and fat. To make a more nutritious mini-meal, pair it with red pepper strips.

Organic Valley Stringles String Cheese

3. Beef Jerky with Sauerkraut

Unsweetened beef jerky, such as EPIC Provisions Beef Sea Salt + Pepper or Chomps Sea Salt Beef Stick, provides a good instant boost of protein to steady blood sugar levels. Try eating jerky with a few bites of low-carb sauerkraut, such as refrigerated varieties made by Farmhouse Culture, which contain good-for-your-gut probiotics.

Farmhouse Culture Kraut

4. Hard-Boiled Egg and Carrot Strips

Eggs are fi lling—they rank high on a scale called the Satiety Index, which evaluates how well certain foods help

you feel full and reduce your calorie intake later on. Complement a hard-boiled egg with a few carrot strips and two tablespoons Primal Kitchen Ranch dressing for a snack that hits all the bases.

Primal Kitchen Ranch Dressing

5. Macadamia Nuts, Pecans, and Brazil Nuts

Research suggests that eating nuts may support blood sugar management. Macadamias, pecans, and Brazils are the lowest-carb, highest-fat varieties, making them satisfying snacks that provide slow-burning fuel. Brazil nuts also contain high levels of selenium, a mineral that’s important for a healthy immune system. Stick to just one or two per day to get 100% of your RDA of selenium.

Royal Hawaiian Sea Salt Macadamias

6. Leftover Meals

What could be simpler than eating a small amount of last night’s dinner? Plan ahead, make extra supper, and have a few bites of meatloaf or chicken-vegetable stir fry as a quick nosh the next day.

7. Egg Bites

Vital Farms makes four varieties of individual snack packs consisting of two egg bites made with pasture-raised eggs, cheese, and other ingredients. One tasty type is Sun-dried Tomato, Basil & Mozzarella Cheese, which supplies 17 grams of protein, 14 grams of fat, and 8 grams of carbohydrates.

Vital Farms Egg Bites

8. Olives, Cherry Tomatoes, and Provolone

Sold by companies such as California Coast Naturals and Gaea, organic olives, whether green or black, are bite-sized nutrient powerhouses rich in healthy fats, vitamin E, and antiinfl ammatory compounds. Combine olives with cherry tomatoes and provolone cheese cubes to make a satisfying Italian snack.

California Coast Naturals Organic Olives

9. Veggie Sticks With Guacamole

Guacamole is loaded with fat, fi ber, and a hefty dose of nutrients. If you don’t want to make it from scratch, you can buy individual-size Wholly Guacamole Organic Minis, which are perfectly portioned for snacking. Use guac as a dip with celery or jicama sticks.

Wholly Guacamole Organic Minis

10. Quick Raspberry Coconut Treat

For a little sweet treat, try topping fresh raspberries, one of the best types of fruit for steady blood sugar levels, with pumpkin seeds, shredded coconut, and canned unsweetened coconut milk mixed with cinnamon. Coconut and coconut milk provide satisfying, healthy fats, and pumpkin seeds are a vegan source of protein and zinc.

11. MCT Bar

This product by MCTco packs a lot of nutritional punch in just 180–190 calories. It has 0 grams of added sugar, 10 grams of protein from grass-fed bovine collagen, and 14 grams of fat from easy-to-absorb MCT oil, cocoa butter, and almond butter. Naturally sweetened with monk fruit, this food bar has a fl uff y tru e texture and is available in six fl avors. It features clean ingredients and gives energy without the crash.

MCTco Bar 12. Flax Crackers

Flax seeds are a good source of fi ber and omega-3 fatty acids, healthy fats that are lacking in most American diets. In this case, they serve as the base of a crunchy, satiating low-carb cracker. Foods Alive makes four unsweetened savory fl avors: Original, Onion Garlic, Mexican Harvest, and Italian Zest.

Foods Alive Flax Crackers

butter, and almond butter.

13. Easy Tuna Salad With Cucumber Slices

Mix a little mayo into a single-serving pouch of tuna, such as those made by Wild Planet, and serve with cucumber rounds. Check out Chosen Foods, which produces many types of mayonnaise tailored to fi t various dietary needs.

Chosen Foods Mayo

14. Bonafi de Keto-Style Broth

Would you rather drink something that’s satisfying and stabilizes your blood sugar? Seek out Bonafi de Provisions’ individual cups of organic chicken bone broth paired with MCT oil and butter from grass-fed cows. For just 120 calories, the broth provides 10 grams each of easy-to-digest protein and fat.

Bonafi de Be Well Broth cups

15. Bhu Keto Protein Bar

This vegan bar features a good balance of healthy fat, protein, and carbohydrates. Sweetened with organic monk fruit, it contains an energizing combination of organic pea protein, nuts, and red palm oil.

Bhu Keto Bar

Instant Pot Lamb Stew

Celebrate spring with this quick-and-easy seasonal favorite.

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

Lamb is a wonderful source of protein that also happens to contain a fair amount of minerals, including calcium, magnesium, phosphorus, and potassium. Plus, it makes a fabulous stew!

This one is a classic cultural mashup of Irish stew with Indian notes thanks to the curry powder. I especially love the inclusion of the apple, a flavor treat that adds just the right touch of unexpected sweetness. The low-calorie vegetables add to the volume without piling on the calories, making this a nutritionally dense dish that offers a heck of a lot of nutrition without breaking the caloric budget. And the puréed chickpeas not only provide a generous helping of fiber (12.5 grams per cup) and protein (14.5 grams), but they also give this delicious stew a satisfying density.

If you’re wondering about the difference between lamb and spring lamb, it’s all about age. A lamb is any sheep under 12 months of age (older than that, it’s mutton). But a spring lamb is slaughtered at only three months, and the meat is remarkably tender with a milder taste. Lamb in general is considered to be at its peak from May through June, though as the season progresses, a richer flavor develops.

—Dr. Jonny

FEATURED INGREDIENT Olive Oil

Back in the “olden” days of the 1950s, people had family doctors, and those doctors made house calls. Often, when we had minor symptoms, we’d call the doctor—who would actually answer his phone—and describe them. The standard advice for all but the worst emergencies was: “Take two aspirin and call me in the morning.” Time, sleep, and aspirin made an awful lot of things get better all by themselves.

The modern version of that tried-and-true medical advice might well be: “Take ¼ cup a day of extra virgin olive oil and call me in a few days.”

In the many years I’ve been writing columns for Better Nutrition, I’ve probably written thousands of words about olive oil. It’s certainly been featured in this column before, and I suspect, will be again. That’s because this amazing oil—which I consider to be as close to a “medicine” as we’re likely to find in the food kingdom—continues to dazzle us with its resume of health benefits.

The published literature on olive oil is so extensive that listing all the studies here seems redundant. It’s anti-inflammatory, antioxidant, and is associated with lower risks of heart disease and stroke. Real, extra-virgin olive oil is one food that virtually everyone on the spectrum of nutritional opinions—from vegan to carnivore— agrees is one of the healthiest foods (and one of the healthiest fats) you can eat.

But is it powerful enough to actually be medicinal? Could olive oil be part of a treatment plan to lower heart disease risk?

My cardiologist certainly thought so. And now, so do I. When my NMR cholesterol test showed a very high number of lipoproteins—a definite risk factor for heart disease—my cardiologist and I mapped out a plan that included, at his insistence, the following instructions: Take ¼ cup of olive oil every day.

My numbers have since come down, and while that’s no doubt due to a combination of things, there’s very little doubt in my mind that the olive oil prescription was a big part of it. I continue to take it every day as part of my personal supplement program, and use it every chance I get.

Notes from the Clean Food Coach

If you don’t have an Instant Pot, you can prepare this dish in a slow cooker. In a large skillet or sauté pan, heat oil over medium heat. Add onion, celery, carrot, bell pepper, and apple. Cook 6 minutes, stirring often. Add garlic and cook 1 minute more.

While the veggies are softening, whisk together the chicken stock, tomato paste, curry powder, cumin, salt, cayenne, and black pepper in the bowl of a slow cooker. Add the sautéed veggies to the broth and top with the lamb.

Cook for about 6 hours on low or 4 hours on high, until veggies and lamb are tender. At the end of the cook time, add the chickpeas to a food processor or blender and process until nearly smooth, adding a tablespoon or two of broth, if necessary. Add to soup and stir in well to incorporate. Cook for 20 minutes and serve.

make it!

Mash-Up Mulligatawny Stew

Serves 6

1 Tbs. olive oil, butter, or ghee 1 sweet onion, chopped 2 celery ribs, chopped 2 medium carrots, peeled and sliced 1 medium green bell pepper, seeded and chopped 1 medium green apple (unpeeled), cored and chopped 3 cloves garlic, minced 1 Tbs. curry powder 1 tsp. cumin 1 tsp. salt ½ tsp. cayenne pepper ½ tsp. cracked black pepper 5 cups low-sodium chicken broth ¹/3 cup tomato paste 1 medium Yukon gold potato (unpeeled), chopped 1 lb. cubed lamb stew meat 1 15-oz. can chickpeas, drained and rinsed

1. Select Instant Pot Sauté button, and add oil, onion, celery, carrot, bell pepper, and apple. Cook, stirring often, until onion begins to soften, about 4 minutes. 2. Add garlic, curry powder, cumin, salt, cayenne, and black pepper, and cook about 30 seconds, stirring continuously.

Add chicken broth and gently whisk in the tomato paste. Add potatoes and lamb, and cancel sauté setting. 3. Add chickpeas to food processor or blender, and process until nearly smooth, adding a tablespoon or two of broth, if necessary. Add to soup, and stir to incorporate. 4. Choose Meat⁄Stew function on Instant

Pot, and set timer for 40 minutes. When cook cycle has finished, hit cancel button and vent steam manually until pressure valve drops before removing lid.

Per serving: 440 cal; 24g prot; 22g total fat (8g sat fat); 38g carb; 55mg chol; 780mg sod; 8g fiber; 10g sugar

The Healthy Way to Go Vegan

Whether you already follow a plant-based diet or want to give it a try, here’s how to make this style of eating work for you.

BY LISA TURNER

Dozens of studies have borne out the benefits of a plant-based diet. But being vegan is a little more complicated than just kicking milk and meat. If you’re ready to join the ranks of people who eat only plants, read on for pros, cons, and important things to consider:

Vegan Diet Pros

It’s better for your health. Many years of research suggest that the longest- living populations eat less meat, not more. A higher consumption of meat, especially red meat, is linked with a greater risk of heart disease, cancer, stroke, neurodegenerative disorders, and all-cause mortality. A plant-based diet, by contrast, is naturally high in protective antioxidants and fiber, and lower in saturated fat. And studies suggest going vegan can significantly increase longevity and quality of life.

But a vegan diet isn’t automatically healthy. Meat and dairy substitutes tend to be high in fat and sodium, and packaged vegan snacks may be loaded with sugar, refined grains, and unhealthy fats. Stick to whole fruits, vegetables, legumes, healthy fats, whole grains, nuts, and seeds, and use processed foods as an occasional treat—not the mainstay of your daily diet.

It’s better for the environment. Conventional livestock farming contributes to deforestation, acid rain, water pollution, soil degradation, and greenhouse gas emissions. Also, raising animals for food uses a lot of water.

But a vegan diet isn’t always green. Tree nuts, such as almonds, cashews, and walnuts, are also water-intensive, with one study suggesting that the average almond requires 12 liters of water to produce. Avocados, mangos, and plums also suck up huge quantities of water. Cocoa is a major contributor to tropical deforestation and biodiversity loss. And out-of-season berries, asparagus, and other produce imported by air have a significant carbon footprint. So if sustainability is a driving factor in your shift to veganism, minimize those out-of-season blueberries, high-impact imports, and thirsty tree nuts.

Quinoa fiesta salad, p. 46

It helps promote weight loss. A vegan diet composed of whole, unprocessed plant foods is naturally lower in calories and can lead to weight loss. Fruits, vegetables, grains, and legumes are also lower in fat than animal products, and their high fiber content nourishes beneficial gut bacteria, which have been linked with reductions in body weight and improved body mass composition.

But the sometimes-restrictive nature of a vegan diet can backfire, and those new to a plant-based regimen may turn to processed meat and dairy

make it!

Quinoa Fiesta Salad

Serves 6

This flavor-packed salad—a real crowd-pleaser—is high in protein, thanks to quinoa and black beans. For an extra punch of nutrition, serve over your favorite greens and drizzle with olive oil.

1 cup quinoa, rinsed several times just before cooking Pinch sea salt 1 clove garlic, minced (1 tsp.) 1 tsp. cumin 1 tsp. sugar (or erythritol or monk fruit) 1 Tbs. fresh lemon juice 2 Tbs. rice vinegar or raspberry vinegar 1 15-oz. can black beans 1 red pepper, cored, seeded, and diced 1 carrot, scrubbed and diced, steamed 4–5 minutes 5 scallions, roots and dark green woody stems removed, minced ¼ cup currants ¼ cup cooked corn (optional) 2 Tbs. fresh cilantro or parsley, finely chopped 1 tsp. sea salt

1. Bring 2 cups water to boil in 3-quart saucepan. Add quinoa and salt, reduce heat to simmer, and cook 20 minutes, or until water is absorbed. Remove from heat. Flu with fork, replace cover, and let sit 5 minutes. Place quinoa in large mixing bowl to cool. 2. Sauté garlic in nonstick pan over low heat 2 minutes. Add cumin and sauté 1 minute. Add sugar, stir to mix, and remove from heat to cool. Add lemon juice and vinegar. Mix well, and pour into quinoa. Add remaining ingredients.

Mix gently but thoroughly, and serve, or place in refrigerator.

Per serving: 200 cal; 9g prot; 2g total fat (0g sat fat); 36g carb; 0mg chol; 470mg sod; 8g fiber; 5g sugar

substitutes and sugary vegan snacks to fill the void—which, of course, ultimately leads to weight gain. And vegan offerings in restaurants are often higher in added fat and sodium than their meaty counterparts.

If losing weight is your goal, focus on whole foods, choose clean vegan options in restaurants, and prepare foods at home as often as possible. And transition slowly—a gradual shift can lead to longer-term results.

Vegan Diet Cons

It’s low in calcium. It’s true that dairy is a concentrated source of bone-building calcium, but plenty of vegan options are high in this vital nutrient. A cup of cooked collards or spinach and half a cup of tofu will get you more than halfway to your daily needs. Add a cup of beans and a handful of chia, and you’re there. Plus, plants are rich in magnesium, vitamin K, and other nutrients that play a crucial role in bone health.

The bottom line: Most research suggests that a well-planned vegan diet doesn’t increase osteoporosis risk and, in some cases, can be protective against bone loss.

It’s missing important micronutrients.

There are a handful of nutrients that are nearly impossible to get from plants. Some of the most crucial:

* Vitamin B12 is found in meaningful quantities only in animal products.

Some vegan foods, such as blue-green algae and mushrooms, are said to contain B 12, but it’s in a form that’s inactive in the human body. If you follow a strict vegan diet, cover your bases with a B 12 supplement. Choose the “methylcobalamin” form for better absorption. * Omega-3 fats. Walnuts, flaxseed, and chia seeds are high in omega-3s, but they occur as ALA (alpha-linolenic acid), a form that must first be converted by the body into DHA and EPA. The problem: as little as 5 percent of ALA is converted to EPA, and less than 0.5 percent is converted

to DHA. Cover your bases with a vegan-friendly omega-3 supplement made from algae. * Iron. Spinach, beet greens, and other plant foods contain plenty of iron, but it occurs as non-heme iron, a form that’s less e ciently absorbed by the body. Plus, phytic acid, a compound found in grains, legumes, and nuts, actually blocks the absorption of iron, making matters worse. Soak or sprout grains, nuts, and legumes to reduce phytic acid, and eat iron-rich plant foods with vitamin C to improve absorption.

Or take a vegan-friendly iron supplement if your diet is lacking.

It can be tricky to get enough protein.

Yes, and no. As plant-based diets grow in popularity, an abundance of new protein alternatives are hitting the market. Trendy new ingredients such as jackfruit “chicken,” banana blossom “fish,” and mung bean “eggs” are replacing soy, and plant-based protein powders are an easy way to amp up your intake.

However, some faux sausages, fake cheeses, and bleeding burgers are über-processed and contain iffy ingredients. Plain old beans are still the cleanest, cheapest source of vegan protein. Plus they’re loaded with nutrients and crazy high in fiber.

One problem: beans can cause significant digestive discomfort. Legumes are high in FODMAPs, poorly absorbed carbohydrates that can ferment in the gut and lead to bloating, gas, stomach pain, diarrhea, and constipation. And legumes contain so-called anti-nutrients that can impede protein absorption, irritate the gut, and interfere with the body’s uptake of important minerals such as calcium and zinc.

To get the most out of your legumes, soak beans and lentils overnight to deactivate some of the troublesome compounds, and cook them thoroughly. Fermenting and sprouting can also reduce anti-nutrients. And, if you’re sensitive to FODMAPs, stick to chickpeas, lentils, and peas.

PRODUCT SPOTLIGHTS

Life Extension Mood Improve

Life Extension Mood Improve is a focused probiotic-and-sa ron blend that supports the mind-gut connection essential for mood and emotional well-being. It also helps relieve minor digestive discomfort that can accompany everyday stress—all in a once-daily, easy-to-swallow vegetarian capsule.

ChildLife Essentials Liquid Calcium with Magnesium

ChildLife Essentials Liquid Calcium with Magnesium provides the ideal ratio of calcium, magnesium, zinc, and vitamin D—the primary nutrients that help support healthy bone growth and development for children. Formulated with only non-GMO and gluten-free ingredients in a tasty, natural orange fl avor.

Emerald Labs Doctor-Formulated Bladder Health

Emerald Labs, the Additive-Free Company, presents Doctor-Formulated Bladder Health with Urox, a proprietary blend of clinically proven herbal plant ingredients combined with pumpkin seed extract and PACran. This combination may help support muscle tone and ease the discomfort associated with overactive frequency and urgency in both men and women.

Bluebonnet Vitamin D3 & K2

Bluebonnet Nutrition is excited to announce the newest addition to its wide selection of dietary supplements, Vitamin D3 & K2 Vegetable Capsules. Specially formulated to help support strong, healthy bones and enhance cardiovascular and arterial health with 125 mcg of vitamin D3 and 100 mcg of vitamin K2 per serving, this bone-and-heart formula is made from non-GMO ingredients, is kosher-certifi ed, and free of common allergens (soy, gluten, and milk). Available in a 60-day supply.

Kaneka Ubiquinol

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

Arthur Andrew Medical Fibrovera AHS

Many women su er from uncomfortable issues linked to less-than-ideal hormone levels. Diet, genetics, age, and oral contraceptives can lead to estrogen and progesterone challenges. Even plastics and cosmetics can disrupt mood, fertility, and menstruation, and aggravate breast and uterine tissue. The experts at Arthur Andrew Medical developed Fibrovera, an all-natural blend of enzymes, herbs, vitamins, and minerals, to support normal hormone processing and metabolism, as well as uterine and breast health.

Powerhouse Powders

Supercharge your workouts by adding MCT and protein powder to meals and snacks.

Protein Powder: Seed & Apricot Treats

Makes 30 treats

1¹/3 cups raw sunflower seeds ²/3 cup raw hemp seeds 2 tsp. ground cinnamon ½ tsp. ground cardamom ¼ tsp. ground allspice 1 packet protein powder (We like

Tattle Plant Protein Blend in

Chocolate or Vanilla Cold Brew) ¼ tsp. sea salt ¼ cup sesame tahini or sunflower seed butter ¼ cup honey ²/3 cup chopped dried apricots

and pulse 8–10 times to incorporate. Mixture should hold together when pinched with fingers. 3. Roll mixture into 30 balls about 1 inch in diameter. Store in airtight Tattle Plant Protein container in refrigerator for up to 5 days. Blend Chocolate and Per Treat: 90 cal; 4g prot; 6g total fat Vanilla Cold Brew (0.5g sat fat); 6g carb; 0mg chol; 25mg sod; 1g fiber; 4g sugar

MCT Oil Powder: Banana-

Cream-Pie Chia Pudding 1. Combine coconut milk, bananas, maple Serves 4 syrup (if using), vanilla, cinnamon, and MCT powder in blender, and blend until 2 cups full-fat coconut milk smooth. Pour into large jar or glass bowl. 2 medium-size ripe bananas, peeled 2. Add chia seeds, and stir to combine. 2 tsp. pure maple syrup Cover and refrigerate 4–8 hours, stirring (optional) every 10 minutes for first 1 tsp. pure vanilla extract 40 minutes.

½ tsp. ground cinnamon

1. In food processor fitted with steel blade, process sunflower seeds, hemp seeds, cinnamon, cardamom, allspice, protein 2 Tbs. unflavored MCT Oil Powder (We like Tattle Unflavored Organic MCT Oil Powder) 6 Tbs. chia seeds 3. Spoon pudding into serving glasses, garnish with desired toppings, and enjoy 2. powder, and salt until finely ground. Add tahini and honey, and process 15–20 seconds to combine. Add apricots, Optional, for topping: fresh bananas, cinnamon, and⁄or coconut flakes Tattle Unflavored Organic MCT Oil Powder Per serving: 410 cal; 6g prot; 34g total fat (27g sat fat); 25g carb; 0mg chol; 20mg sod; 9g fiber; 7g sugar