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
NOVEMBER 2020 * betternutrition.com
55+ PRODUCTS
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† These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
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OUR KIDS’ HEALTH IS PRIORITY ONE
What’s more important than our kids’ health? As hard as we may try, kids don’t always eat nutritious meals throughout the day or get the required nutrients for optimal health. Garden of Life® offers an array of clean nutrition to fill in those gaps. From immune support and digestive health to strong bones and essential vitamins,† our Kids line offers Certified USDA Organic and/or Non-GMO Project Verified formulas in delicious gummies, powders and liquids.
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CONTENTS
November 2020 / Vol. 82 / No. 11
departments 6 NEWSBITES 10 Reasons to Be Thankful Plus the latest research on yoga, cinnamon, vitamin C, and more.
10 PASSION BEHIND THE PRODUCT A Mission in Search of a Company The story of Miyoko’s Creamery and their heavenly vegan cheeses.
12 HOT BUYS Look What Just Arrived Discover the latest natural products.
14 CHECK OUT
.
features 30
BN’s 2020 Best of Supplements Awards
Our annual look at the cream of the dietary supplement crop features more than 50 winners in categories ranging from Brain Health to Immunity to Weight Loss. If you’re trying to decide which brands are best for your particular concerns, this is the place to start.
40 Stop Fueling the Flames
Chronic inflammation is now recognized as a contributing factor in dozens of serious health conditions, including cardiovascular disease, diabetes, and Alzheimer’s. Here’s how to tame those inflammatory flames before they become a significant problem.
44 Gobble, Gobble!
Wondering what you’re going to do with all that leftover Thanksgiving turkey? These healthy and creative recipes can help you put that entire bird to good use long before you get tired of turkey sandwiches.
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18 ASK THE NATUROPATHIC DOCTOR Know Your Heart Prevent all forms of heart disease.
RESOURCES & REFERENCES For links to studies cited in our articles and other helpful sites and books, visit betternutrition.com.
Free eBOOK! The Healthy
Brain Guide Discover new ways to maximize your focus, mental clarity, memory, and more—no matter your age. Also, learn about a specific nutrient that works in a unique way to nourish the brain. 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
22 NATURAL REMEDY Boosting Male Testosterone Levels Naturally Natural ways to treat low T.
24 NATURAL BEAUTY Niacinamide for Great Skin This unique form of vitamin B3 can work wonders on your complexion.
26 FIT & HEALTHY 5 Apps That Make Your Workouts More Fun Take fitness to a whole new level.
48 ASK THE NUTRITIONIST Are There Benefits to Going Nuts with Your Diet? You’d be nuts not to eat more nuts.
52 EATING4HEALTH Don’t Stress It With Magnesium Seven great food sources of this calming mineral.
54 RECIPE4HEALTH Relish These Fall Fruits The search for the perfect holiday relish is over.
56 HEALTHY DISH Eat Your Veggie—Muffins! Sweet potatoes make a mighty tasty muffin base.
the
HEALTHY BRAIN guide
HOW TO MAXIMIZE FOCUS & MENTAL CLARITY THROUGHOUT YOUR LIFE + Memory-Boosting Supplements, Foods, & Recipes
Download your free copy now at betternutrition.com.
New!
EDITORS’ BLOG We’re answering questions and sharing natural solutions for everyday wellness. New blogs monthly, including Guest Editor posts from leading-edge health experts such as Jonny Bowden, PhD, RD. SIGN UP FOR OUR NEWSLETTER Receive timely articles, recipes, eBooks, and exclusive giveaways in your inbox weekly with our newsletter Healthy Buzz.
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EDITOR’S * LETTER
Spotlight on Supplements
Our Writers
*
Supplements are increasingly becoming a part of daily life for the average person. Especially with Covid, preventive health has become more relevant than ever. What's more, the choices are endless. Don’t like to swallow pills? There’s a gummy for that. Have trouble absorbing certain nutrients? There are “optimized” or “activated” versions of many nutrients for better utilization and better results. With all those options, it might be hard to decide which supplements to buy. We’ve got you covered with our Best of Supplements Awards on p. 30. We put a lot of time and effort into researching a wide range of formulas from a variety of brands. We test them out ourselves and examine the ingredients: Was a therapeutic dosage used? Is the product third-party tested? Is the herbal blend a good one? So we feel pretty confident in (and excited about) our list of winners—these are standout products that deserve a spot on your supplement shopping list! And speaking of shopping list: Download our free Best of Supplements Shopping List on betternutrition.com. Also on our site: a new (and also free!) eBook: 25 Super Supplement Tips. I hope you enjoy this special issue and find it helpful in your search for high-quality supplements.
*
Jonny Bowden, PhD, CNS, is a boardcertified nutritionist and the bestselling author of 15 books, including The 150 Healthiest Foods on Earth. jonnybowden.com
*
Michele Burklund, ND, is an integrative physician, avid researcher, writer, and the chief science officer of Puriya. medicinewild.com
*
Emily A. Kane, ND, LAc, has a private practice in Juneau, Alaska. She is the author of Managing Menopause Naturally and other books. dremilykane.com
*
*
*
*
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Jill Schildhouse is an award-winning writer and editor specializing in travel, health and wellness, fitness and nutrition, beauty, and consumer products. jillschildhouse.com Melissa Diane Smith, Dipl. Nutr., is a holistic nutritionist with 25 years of clinical experience. She is the author of Going Against GMOs and other books. melissadianesmith.com Mark Stengler, ND, is the founder of Stengler Center for Integrative Medicine in San Diego. Voted the 2019 Doctor of the Year by the International Association of Top Professionals, Stengler has authored several books, including the upcoming Heal Your Prostate. markstengler.com 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.
*
Lisa Turner is a chef, food writer, and nutrition coach in Boulder, Colo. She has more than 20 years of experience in researching and writing about nourishing foods. lisaturnercooks.com
*
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 author of Hormone Harmony. veratweed.com
* nbrechka@pocketoutdoormedia.com
Jeannette Bessinger, CHHC, is an award-winning educator, author, and a real food chef. She’s helped thousands of people make lasting healthy changes to unhealthy habits. jeannettebessinger.com
Neil Zevnik is a private chef specializing in healthy cuisine, with clients who have included Jennifer Garner, Charlize Theron, and the CEO of Disney. neilzevnik.com
YO U R U LT I M AT E G U I D E T O N AT U R A L L I V I N G
Editor in Chief Creative Director Executive Editor Associate Editor Digital Editor Copy Editor Beauty Editor
Nicole Brechka Rachel Joyosa Jerry Shaver Elizabeth Fisher Maureen Farrar James Naples Sherrie Strausfogel
Contributing Editors Vera Tweed, Helen Gray Contributing Writers Jonny Bowden, PhD, CNS, Jeannette Bessinger, CHHC, Joyce Goldstein, Emily A. Kane, ND, LAc, Chris Mann, Melissa Diane Smith, Lisa Turner, Neil Zevnik Print Ad Coordinator Kim Hoff Prepress Manager Joy Kelley Prepress Specialist Idania Mentana Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310-873-6952 Vice President, GM Sharon Houghton shoughton@pocketoutdoormedia. com Publisher & Director of Rob Lutz Retail Sales rlutz@pocketoutdoormedia.com 970-291-9029 Integrated Media Sales Anne Hassett Director, West Coast 415-404-2860 anne@hassettmedia.net Integrated Media Sales Mason Wells Director, East Coast & Midwest 917-656-2899 mwells@pocketoutdoormedia.com Senior Brand Marketing Kristen Zohn Manager kzohn@pocketoutdoormedia.com 917-860-8733 Marketing Designer Judith Nesnadny jnesnadny@pocketoutdoormedia.com Accounting & Billing Linda Koerner 513-318-0325 Retail Customer Service bnsales@pocketoutdoormedia.com 800-443-4974, ext. 701
Chief Executive Officer Robin Thurston Chief Operating Officer & President Danielle Quatrochi Senior Vice President of Sales & Business Development Tommy OHare VP of Finance Greg Abrahamson Manager of Operations & HR Ilana Coenen
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BETTER NUTRITION, ISSN #0405-668X. Vol. 82, No. 11. Published monthly by Pocket Outdoor Media. 5720 Flatiron Parkway, Boulder, CO 80301; ©2020 Pocket Outdoor Media. All rights reserved. Mechanical requirements and circulation listed in Standard Rate and Data Service. The opinions expressed by the columnists and contributors to BETTER NUTRITION are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Articles appearing in BETTER NUTRITION may not be reproduced in whole or in part without the express permission of the publisher. BETTER NUTRITION does not endorse any form of medical treatment. The information presented here is not meant to diagnose or treat any medical condition. We urge you to see a physician or other medical professional before undertaking any form of medical treatment.
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Meet the passionate people behind this issue of Better Nutrition!
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NEWS*BITES BY VERA TWEED
Traditional expressions of gratitude at this year’s Thanksgiving may be challenging, what with social distancing, empty seats in football stadiums, and a television-only Macy’s Thanksgiving Day Parade. But there are still plenty of reasons to be thankful.
❶ You can still watch the Macy’s parade on TV—as most people usually do. ❷ If you’re a football fan, you can still watch the games on TV, and if your fan buddies aren’t with you, share the experience with them by phone or video. We know now more than ever before about how to lead healthier lives by eating whole foods, being more physically active, managing stress, and getting enough sleep.
home—with or without special equipment or a virtual trainer.
We can eat, drink, chew, or swallow multivitamins and other supplements for nutritional insurance, natural relief from ailments, and other specific benefits. Ashwagandha and magnesium, for example, can ease anxiety and help you relax and get a good night’s sleep.
Although air pollution and greenhouse gases are threatening our planet, there’s more awareness than ever about what needs to be done. In the natural products industry, for example, more than 650 companies are taking action to protect the Earth.
Opportunities for physical activity are endless, either by going outdoors or streaming exercise routines in your
In addition to efforts to reduce sources of pollution, new technologies are being developed to suck carbon out of our air and store it in the ground or at the bottom of the ocean.
10 Reasons to Be
Although bad news is available 24/7 on every electronic device, you always have the power to turn it off. You’re here. You’re alive. And you have the power to do a lot of good for yourself, for others, and for the planet.
Photo: adobestock.com
We have more choices of fresh and organic food than ever before, along with a nearly infinite number of recipes online (go to betternutrition.com and
search “Thanksgiving” for some of our favorites from past issues).
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• NOVEMBER 2020
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NO NEED FOR
FAD WEIGHT-LOSS DIETS
Overweight people who routinely eat a healthy, Mediterranean-style diet live longer than their thinner counterparts who eat an unhealthy diet of take-out and fast food, according to a 21-year study of 79,000 middleaged and older men and women in Sweden. “These results indicate that adherence to healthy diets such as a Mediterranean-like diet may be a more appropriate focus than avoidance of obesity for the prevention of overall mortality,” said the authors in the journal PLOS Medicine. The healthy diet in the study included ample fresh vegetables and fruit, legumes, whole grains, ocean fish (not shellfish), olive oil, and moderate amounts of wine, but no soda or other sweet drinks. People eating this type of diet were also less likely to gain weight as they got older. Although there was some increased risk for heart disease among obese people, it was tempered by the Mediterranean-style diet.
PREDIABETES?
Consider Cinnamon
Cinnamon doesn’t just add flavor to your favorite recipes. Taking a 500-mg cinnamon supplement three times per day for 12 weeks can lower high blood sugar and help prevent type 2 diabetes, according to a study of 51 people with prediabetes. Led by Boston’s Joslin Diabetes Center, the study found that compared to a placebo, cinnamon lowered abnormal fasting glucose levels and improved the body’s response to carbohydrates.
YOGA POSES for Whatever Ails You
Feel anxious? Bloated? Do your hips hurt? Or maybe all that time at your computer is giving you a touch of carpal tunnel syndrome. There’s a yoga pose for these and many other ailments, free of charge, at yogapose.com. And if you prefer a class, take one online from a certified yoga instructor for a mere 99 cents. There are dozens of classes to choose from.
MUSCLE LOSS IS NO MATCH FOR The human body loses 1 percent of muscle mass per year after age 50, which doesn’t sound like a lot. But over the years, it adds up and can lead to frailty, diabetes, and disability. Fortunately, vitamin C can slow down this loss of muscle. British researchers looked at data from more than 13,000 people between the ages of 42 and 82 and found that those getting the most vitamin C in their diets had the least amount of muscle loss. They estimate that eating an orange plus a vegetable side dish every day would provide enough vitamin C.
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Photos: adobestock.com
VITAMIN C • NOVEMBER 2020
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Nutrition for Kids!
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PASSION BEHIND THE PRODUCT
*
companies fostering personal & global well-being
A Mission in Search of a Company
Chef. Jazz singer. Restaurateur. Animal sanctuary founder. Miyoko Schinner has been all these things. But she may have finally found her perfect niche with Miyoko’s Creamery, specializing in gourmet vegan cheeses and butter. BY NEIL ZEVNIK
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Schinner’s credo threads through everything in her life, not just her products. In 2015 she cofounded Rancho Compasión, a nonprofit farm animal sanctuary that began with two adopted goats and now provides a safe haven for over 70 animals. Everything comes together in her worldview. “The
“I love the opportunity to inspire passion for everything food brings— conviviality, heart, conversation, and the ability to impact the world positively,” says Miyoko Schinner.
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Photo (top): adobestock.com
Saving Goats, Saving the World
Photo: Matt Lever
Ever since she went vegan in the mid1980s, Miyoko Schinner’s life has been about one thing: “I want to convince the world there’s a better way to eat.” So her story began as a mission in search of a company, not the other way around. “First I started playing around with cashews and tofu, turning them into creams, mayos, spreads, and desserts,” she says. And eventually the breakthrough came when she cracked the code for making 100% non-dairy cheese and butter from organic, real foods such as nuts, legumes, and other plant-based ingredients. Using traditional creamery cultures, age-old cheesemaking techniques, and modern technology, Miyoko reinvented real foods into new and exciting forms. “The world of cheese opened up once learned how to ferment nuts, seeds, and legumes; turn them into cheese; and get them to melt, and act and taste like dairy products.” But moving from products she created in her kitchen to global distribution was a difficult endeavor. “The road was rocky. There was a time when I wondered if we would ever get it right,” she admits. But she never lost sight of her mission, and it spurred her on. “I love the opportunity to inspire passion for everything that food brings—conviviality, heart, conversation, and the ability to impact the world positively.”
Photo (top): adobestock.com
Photo: Matt Lever
most important thing about our product is that it can help save the world. Literally. Because it is so much more sustainable than dairy cheese, it can reduce our impact on the environment while saving ecosystems and wildlife, and take animals out of the food system, saving them, too. And then there’s the contribution to human health—so literally, it’s helping to save the world.” Delicious products, clean ingredients, environmental benefits—it’s all there. But for Miyoko, everything she does and creates is meant to work in service of her deeply held belief in a “phenomenally vegan” life. “My single greatest motivating factor was and continues to be the lives of the gentle animals I want to take out of the food system by giving people another choice—one that is more sustainable, healthier and, most important, compassionate,” she explains.
make it! Ultimate Vegan Grilled Cheese Sandwich Serves 2 Pair this with a hearty bowl of soup, and you’ve got the perfect comfort food for chilly days! 4 slices whole-grain bread 2 tsp. Dijon mustard 1 6.5-oz. Miyoko’s Creamery cheese wheel, Sharp English Farmhouse, cut into ¼-inch slices 1 Tbs. Miyoko’s Creamery Spreadable oat milk butter 1 large heirloom tomato, cut into thin slices, optional Handful of wild arugula leaves, optional 1. Spread mustard on two slices of bread, then divide cheese slices between them. Top each with a remaining bread slice, and lightly butter the outside of both sandwiches. 2. Heat large nonstick skillet over medium heat. Place one sandwich in pan, and heat until cheese begins to soften and bread turns golden brown. Flip and heat until other side is golden and cheese is melted. Repeat with second sandwich. 3. Open each sandwich enough to insert half of tomato and arugula, if using. Serve hot. Per serving: 530 cal; 18g prot; 30g total fat (6g sat fat); 43g carb; 0mg chol; 850mg sod; 3g fiber; 9g sugar
NOVEMBER 2020
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Please! Meet the first frozen chickpea-crust pizza. Banza Chickpea Crust pizzas deliver a crunchy crust with a doughy center, thanks to the versatility of chickpeas, which comprise more than 90% of the crust. The pizzas, in Four Cheese, Margherita, Veggie, and as Plain Crust, are gluten-free and high in fiber and protein.
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Catch the Banana Wave Move over coconut and almond milks—there’s a new nondairy option in town. Banana Wave Non-Dairy Banana Milk is a plant-based beverage packed with vitamins and fiber-rich oats. It comes in Original, Mango, Strawberry, and Chocolate. Try it in this quick-and-easy recipe.
make it! Banana Wave Banana Blueberry Bread 1½ Paleo flour (or flour of your choice) ²⁄³ cup monk fruit, erythritol, or blend of both 1½ tsp. baking powder ¼ tsp. baking soda ¼ tsp. sea salt ½ cup oats ²⁄³ cup Banana Wave Original ¼ cup safflower oil ½ cup applesauce 1 cup blueberries
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Serves 8
1. Mix first nine ingredients in bowl, then add blueberries 2. Preheat oven to 350°F, and spray 8x4-inch loaf pan with cooking spray 3. Spoon mixture into prepared pan, and bake 55 minutes or until inserted toothpick comes out dry. 4. Cool 15 minutes, remove from pan, and cool completely. Serve with honey or maple syrup for an extra kick.
Per serving: 210 cal; 5g prot; 9g total fat (1g sat fat); 27g carb; 0mg chol; 210mg sod; 4g fiber; 5g sugar
Recipe adapted with permission from BananaWave.love
• NOVEMBER 2020
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guide to cutting-edge supplements
Get a Crush on Resveratrol
How this extract from wine and grapes can help fight brain aging, diabetes, heart disease, osteoporosis, and more. BY VERA TWEED
Resveratrol has been touted—and doubted—as an all-round, age-reversing miracle supplement, partially based on early research showing that it extends the life of some animals, such as worms and killifish. Initial lab and animal studies also fueled its popularity by finding that resveratrol stimulates beneficial genes, has antioxidant and anti-inflammatory properties, and enhances function on a cellular level. How does this translate into tangible improvements in human well-being? In the past few years, dozens of clinical trials have looked at the effects of resveratrol on different health risks and conditions and have identified some specific benefits.
Photo: adobestock.com
Reversing Brain Aging “Our observed improvement in overall cognitive performance with resveratrol could potentially reverse cognitive aging by up to 10 years.” This statement was made by Australian researchers in the journal Nutrients,
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trigger of diabetes where cells don’t respond to insulin, causing a rise in blood sugar. One study also found that resveratrol reduced stiffness of arteries, a condition that is more likely to develop with type 2 diabetes. Dosages of resveratrol in these studies varied from 100 mg to 1,000 mg daily. Helping the Heart Studies of more than 400 men and women have found several ways in which resveratrol improves heart function. Among people who were not taking medications but had some degree of heart disease or risk, the supplement reduced inflammation, systolic blood pressure (the top number), cholesterol, and triglycerides, all of which contribute to atherosclerosis when elevated. In addition, studies show that resveratrol stimulates natural production of nitric oxide, which dilates blood
Fighting Type 2 Diabetes Over a dozen studies of more than 600 type 2 diabetics found that resveratrol lowers blood sugar. Some studies also found an increase in “good” HDL cholesterol and less insulin resistance—an early
Inflammation Buster
Infections, from flu to pneumonia to Covid-19, become deadly when the immune system generates excessive inflammation in a misguided attempt to beat a virus or bacteria. Lab, animal, and preliminary human trials have found that resveratrol reduces inflammation and helps to regulate the immune system to enhance its protective effects. Resveratrol benefits identified in other recent studies include:
* Reducing hot flashes and osteoarthritis pain and improving overall * * *
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well-being in menopausal women (75 mg twice daily). Relieving ulcerative colitis symptoms (500 mg daily). Reducing symptoms more than medications alone (1,000 mg daily) when taken in addition to medications for rheumatoid arthritis. Increasing muscle mass more than exercise alone in men and women over the age of 65 (500 mg daily) when taken in conjunction with exercise.
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vessels. Healthy dilation enhances blood flow and reduces stress on the heart by more efficiently delivering oxygen and nutrients. Most studies used doses of 75 or 100 mg daily for general heart health, and 150 mg daily or more to reduce blood pressure. Another study tested 100 mg daily of resveratrol on 85 patients who were taking medications for heart failure. Compared to a placebo, taking resveratrol significantly improved ejection fraction, a critical indicator of how well the heart is working. In those taking the medications with a placebo, average ejection fraction improved by 3.2 percent in two months, compared to a 9.7-percent improvement with resveratrol during the same period. Enhancing Bone Mineral Density Resveratrol has improved bone mineral density in both women and men. In a study of 125 post-menopausal women, 75 mg of resveratrol, taken twice daily for 12 months, improved bone density sufficiently to reduce the probability of a hip or other major fracture during the next 10 years. In a study of 66 middle-aged men, bone density improved with 1,000 mg of resveratrol, taken daily for 16 weeks. Another 6-month study compared a placebo and resveratrol among 192 people with type 2 diabetes. It found that 500 mg daily of resveratrol significantly reduced bone loss.
Photo: adobestock.com
after comparing the effects of resveratrol and a placebo in a group of 129 postmenopausal women between the ages of 45 and 85. A decline in mental function is a common complaint of women who are approaching or have gone through menopause. In this study, women took 75 mg of resveratrol, twice daily, for 12 months and experienced overall improvement in mental performance. An earlier study of older men and women found that 200 mg of resveratrol daily improved memory. Both studies also found that resveratrol improved blood flow to the brain, which typically declines with age. In another study of young people who took 500 mg of resveratrol daily, blood flow to the brain also improved. However, there were no noticeable improvements in function, possibly because unlike older people, they were already functioning at their peak.
• NOVEMBER 2020
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ASK THE NATUROPATHIC DOCTOR
*
answers to your health questions
Know Your Heart
There are several reasons why your ticker may give out before you’re ready to go. Here are the top natural ways to address them. BY EMILY KANE, ND, LAC
The heart is a complex muscle that pumps 60 or so beats per minute for 1,440 minutes per day, 365 days per year. That math gives us an astounding look at the number of oxygen-delivering contractions our hearts will perform over a lifetime. Unfortunately, cardiovascular “disease” is still the leading cause of premature death in the U.S., just above cancers and respiratory illnesses. One of the most common determinants of early death from heart disease is uncontrolled high blood pressure, which can result from clogged arteries, or, less likely, an adrenaline-secreting tumor.
Q
I have a strong family history of heart disease, and many of my relatives died fairly young. I’m 45. What can I do to decrease my risk?
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Blood pressure often reads high at the doctor’s office, so get a cuff for home use to get an idea of your baseline. Sit quietly for 3–5 minutes thinking pleasant thoughts before measuring. And consider measuring 3 times, with a few minutes of rest between each attempt. Then write down the lowest set of numbers. * Upper number: Systolic, the upper blood pressure number, bounces around because it measures the vasoconstricting (blood vessel narrowing) effect of adrenaline, aka, the “fight or flight” stress hormone. Unfortunately, the body reads stress as stress, whether it’s a life-threatening predator or a bill in the mail. Your body responds to both stimuli in much the same way, which creates a big jolt of heart-jittering anxiety. If your upper number is variable and always higher than 120 (age up to 55–60) or 140 (age 60 or more), then you likely have adrenaline-induced blood pressure spikes, and the best remedy is stress management. Try meditation, forest bathing, hot-tubbing, chilling with friends, or spending time alone. These soothing activities need to be scheduled so you take this commitment seriously—and with joy! Lower number: The bottom number in a blood pressure reading, diastolic, indicates the relative ease with which your heart muscles contract to push freshly oxygenated blood from the largest heart chamber (the left ventricle) into the aorta, which delivers oxygen-rich blood to the entire body. Oxygen drives our ability to produce glucose for fuel, to burn fat for energy, and to complete the thousands of metabolic tasks our bodies perform constantly. If your diastolic number is usually above 80 (age 55–60) or 90 (age 60 or more) then you likely need some type of cardiac muscle toning, and that means exercise—likely with a focus on weight loss. Every extra 10
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Is Your High Blood Pressure a Sign of Stress or Heart Disease?
• NOVEMBER 2020
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ASK THE NATUROPATHIC DOCTOR
Herbs to Heal Your Heart
Leonurus cardiaca is a lovely, tasty plant medicine in the mint family that can help stabilize light arrhythmias. It’s particularly useful for cardiac problems coupled with sadness or grief. The common name for this pretty flower is motherwort, and it’s known to “gladden the heart.” It is a favorite of mine to add to other heart tonics such as the better-known hawthorn (Crataegus oxyacantha). For a tired, congested heart, I generally prescribe 2 grams daily of the solid extract of hawthorn berries, which is widely available (my favorite brands are Wise Woman Herbals, Gaia Herbs, and Herb Pharm). Another much-researched Ayurvedic heart tonic is arjuna (Terminalia arjuna), taken from the bark of a tropical almond tree. A dose of 500–1,000 mg twice daily has been shown to revive heart failure subjects to 75 percent productivity within 4 months. The most famous Ayurvedic herbal cardiac medicine is Rauwolfia serpentina, from which the pharmaceutical drug reserpine is derived. Reserpine blocks the production of adrenaline and noradrenaline, thus lowering blood pressure. However, Rauwolfia can have some serious side effects. Although this is generally unusual with herbal medicine, Rauwolfia should not be taken without supervision from a licensed naturopathic doctor or well-trained herbalist.
pounds of weight can raise your diastolic (pump measure) by as much as 2.2 points. So, if you’re 50 pounds overweight, your diastolic could be tipping from 80 (acceptable) to 91 (borderline dangerous) just from excess weight alone. Weight loss also lowers insulin (which raises triglycerides, a type of fat that infiltrates internal organs and sticks on the waist), lowers leptin (your “hunger” hormone), and lowers noradrenaline, almost identical to adrenaline, but it’s produced in the nervous system, not the adrenals.
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The Best Way to Treat Arrhythmias & Congestive Heart Failure Sometimes the heart is overstressed by electrical problems, as opposed to plumbing problems (as in the case of high blood pressure). Electrical problems cause irregular heart rhythms that can be benign (PVCs) or life-threatening (ventricular fibrillation, or V-Fib).
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A-Fib vs. V-Fib: A common arrhythmia, especially in older folks, is atrial fibrillation (A-Fib) which isn’t as dangerous as V-Fib, but can progress to V-Fib. Mostly A-Fib puts folks
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at risk for blood clots (because the blood is eddying around irregularly, not flowing smoothly), and clots can get lodged in the heart muscle (heart attack) or in the brain (stroke). Arrhythmia Treatments: In general, the best way to treat arrhythmias is with ablation (either burning or freezing) of the source of the irregular rhythm (usually in one of the pulmonary veins). I have found that cactus tincture can be very effective for mild arrhythmias. (Please work with a licensed healthcare professional.) If you do have an arrhythmia, it’s also a good idea to quit coffee—a major cardiac stimulant—and to follow a regular schedule. Get up and go to sleep at same time each day. Eat regular meals without snacking. Take time daily to exercise. This gets your body back into a rhythm. Congestive heart failure: If you get out of breath easily when trying to exercise, and your blood pressure and weight are up, you may have what used to be called “congestive heart failure.” This means the heart is just not strong enough to vigorously pump oxygen around the body. In this case, your heart needs toning, which can be tricky when you are too tired to exercise. Start with simple walking and work up from there.
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CoQ10 is an almost magical oxygen booster. If you have a sluggish heart, are out of shape, and/or are taking a CoQ10-robbing statin, then supplementing with CoQ10 is crucial.
• NOVEMBER 2020
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Why Exercise Is so Important All muscles serve the heart, especially the big leg and butt muscles. Anytime your skeletal muscles are active, this helps move blood through the vascular system and eases the burden on the heart.
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Walking poles: As an active senior, I have learned to really appreciate walking and hiking with poles. The poles give me double the contact with the earth and help my balance—and the work of my arms translates to the chest, heart, and core muscles, increasing whole-body tone.
Nutrients That Enhance Oxygen Delivery COQ10: This supplement is an
almost magical oxygen booster. If you have a sluggish heart,
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Find a licensed naturopathic doctor for a virtual (telemedicine) or in-person consultation at naturemed.org/ find-an-nd.
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that happens overnight gets a fresh boost of vitamin C to work with. I use a non-corn-sourced, buffered ascorbic acid powder. WATER: Don’t forget to stay hydrated. Blood is 97 percent water, and if your water volume is low, it makes the heart’s job much harder. Drinking a few extra glasses of water each day is the easiest (and most refreshing) thing you can do to give your heart a hand.
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are out of shape, and/or are taking a CoQ-10-robbing statin, then supplementing with CoQ10 is crucial— 200 mg daily for someone who weighs 175 pounds is about right. Take more if you can afford it. With more highly absorbable forms (e.g., Ubiquinol), a lower dose will work as well. PQQ: Another popular oxygenator is PQQ, which improves the ability of energy-producing units within every cell to pump out more energy. These tiny engines inside all cells are called mitochondria. VITAMIN C: One of my favorite mitochondrial helpers is vitamin C. It can have a laxative effect, so go slow and cut back if your stool gets loose. I prefer to take vitamin C at bedtime so the micro-tissue repair
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NATURAL REMEDY
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holistic strategies to help you feel better
Boosting Male Testosterone Levels Naturally If you’re feeling like half the man you used to be, low T could be the problem.
Testosterone deficiency, or low T, negatively affects a man’s quality of life and is a known risk factor for early death. Testosterone levels are at their highest by early adulthood, and then decrease by 1–2 percent each year around age 40. Why is low T harmful? Testosterone has effects on the brain, skin, bones, and heart, and impacts erectile function, fat metabolism, muscle growth, bone density, energy production, lipid levels, insulin balance, and much more.
The Most Common Cause of Low T Primary hypogonadism, which occurs when the testicles don’t produce
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enough testosterone, is the leading contributor to low testosterone. This may be spurred by certain endocrinedisrupting chemicals that find their way into the body through water bottles, and other plastics, cosmetics, canned food, fertilizers, toothpastes, clothes, soaps, paper, textiles, carpets, utensils, deodorants, bedding, and other commonly used products.
The Best Way to Get Tested The primary test for testosterone deficiency is total testosterone. Unfortunately, there isn’t a consensus as to what precise range indicates
a deficient blood level of total testosterone. Laboratories differ in their testosterone reference ranges, although they normally range from 250 ng/dL to 400 ng/dL and up to 1000 to 1100 ng/ dL. The American Urological Association states that a total testosterone level below 300 ng/dL is a reasonable cutoff for healthy testosterone. Testosterone deficiency should be diagnosed with two separate total testosterone measurements in the early morning. Serum testosterone levels vary significantly due to normal hormonal rhythms of the endocrine system and are highest in the early morning.
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BY MARK STENGLER, NMD
• NOVEMBER 2020
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NATURAL REMEDY
A Mediterranean diet centered on fresh veggies and healthy fats is a good choice for men with low T.
Foods That Boost Testosterone A study in the journal Nutrients demonstrated that the Standard American Diet (SAD) is significantly associated with low total testosterone levels and an unhealthy body composition (decreased skeletal muscle mass and increased visceral fat mass). Specifically, this study found that dietary patterns “characterized by high-frequency consumption of bread and pastries, dairy products, and desserts; eating out; and low intake of homemade foods, noodles, and dark green vegetables” were significantly associated with low testosterone. A modified Mediterranean diet is a good choice for men with low T. Think vegetables, fruits, seafood, poultry, beans, herbs and spices, olive oil, nuts, moderate dairy, and limited red meat.
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The Right Exercise Resistance training is typically recommended for improving testosterone levels in men. However, a study of 87 men with erectile dysfunction who followed aerobic exercise with stationary cycling had a better increase of testosterone than those who performed strengthening exercises. The total amount of exercise may be more important than the type.
Top 2 Herbal Remedies for Low T Testosterone replacement, usually with topical creams or gels, or through intramuscular injections, is often used as a treatment for men with an overt testosterone deficiency. However, men with mildly low testosterone levels or low-normal levels will usually respond to tried-and-true herbal therapies, especially ashwagandha and Eurycoma longifolia. Ashwagandha extract has been shown to significantly increase testosterone levels compared to placebo in men. In an 8-week randomized, placebo-controlled, double-blind study, 57 men aged 18–50 with little experience in resistance training were given ashwagandha extract (300 mg) or a placebo twice daily. Baseline measurements were taken, and then the men followed a resistance training program. Their measurements were retaken at the end of the eight weeks. Researchers found the men taking ashwagandha extract had significantly increased testosterone levels (96.19 ng/dL) compared to those taking a placebo (18.0 ng/dL). The men taking ashwagandha extract also had a significantly greater increase in muscle strength as measured with bench press and leg extension exercises, increased muscle size of the arms and chest, greater decreases in body fat percentage (3.5 percent compared to 1.5 percent for placebo), and decreased exercise-induced muscle damage (as measured by serum creatine kinase level). None of the participants experienced adverse effects. Another study, published in Evidence-Based Complementary and Alternative Medicine, looked at the effect of ashwagandha on hormone levels (including testosterone) and the sperm-producing activity of 46 men with low sperm count. The men were randomized to receive ashwagandha extract (675 mg per day) or a placebo. Serum hormone levels (testosterone and LH) were tested at the beginning and end of the 90-day study. Serum testosterone increased by 17 percent and LH (which stimulates testes production of testosterone) increased by 34 percent as compared to baseline. Participants taking a placebo did not have an increase in testosterone levels. 600–675 mg daily of a standardized extract. * Recommendation: Safety: Ashwagandha is well tolerated.
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Eurycoma longifolia (also known as Tongkat Ali, Malaysian Ginseng, and Longjack) has been shown to improve erectile unction, libido, and male sexual well-being, as well as stimulate the synthesis of both total testosterone and free testosterone. In a study from the Journal of the International Society of Sports Nutrition, researchers looked at the effects of 200 mg of Eurycoma longifolia extract on people who were “moderately stressed.” Compared to placebo, those taking the extract had a significant increase in testosterone (37 percent) and a significant decrease in cortisol (16 percent). Furthermore, those taking the extract showed significant improvements in tension, anger, and confusion. In a five-week study of physically active male and female seniors (ages 57 to 72), supplementation with Eurycoma longifolia extract (400 mg daily) was shown to significantly increase total and free testosterone concentrations and muscular force in men and women. Handgrip strength measures improved as a reflection of an increase in muscle force. No side effects were noted for those supplementing Eurycoma longifolia extract. 200–400 mg daily of an extract * Recommendation: Safety: Eurycoma longifolia has been shown in a review of studies to be safe based * on no significant changes in liver or kidney function tests. NOVEMBER 2020
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NATURAL BEAUTY
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pure ingredients for skin & body
Niacinamide for Great Skin Used by dermatologists to treat a variety of skin conditions, this nourishing form of vitamin B3 can also work wonders in your at-home beauty regimen.
Check the ingredients in your face serums, moisturizers, masks, and eye creams, and you may be surprised to find “niacinamide” listed. Not to be confused with niacin, this is a different form of vitamin B3 that has the versatile ability to improve hyperpigmentation, visible signs of aging, and acne. Niacinamide helps support the skin barrier, allowing it to fight off free radical damage. It also increases skin’s resiliency, improves texture by making pores appear smaller, helps balance oil production, brightens the complexion, improves elasticity, and can be used by all skin types.
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Topical niacinamide has been shown to reduce skin inflammation, which is why dermatologists use it to treat acne and rosacea. Niacinamide can also inhibit oil production, which is beneficial to those dealing with acne. And new research points toward the potential of niacinamide to protect against skin damage caused by UV radiation, which can decrease the risk of developing skin cancers. The new distressing skin concern, “maskne,” acne due to facemasks, is rising. The friction from a mask, along with increased heat and humidity from trapped breath, makes a perfect breeding
ground for acne-causing bacteria. Dermatologists are also seeing an increase in folliculitis (infected hair follicles) and other forms of dermatitis. Moisturizers rich in niacinamide that hydrate and protect the skin are proving to be beneficial for these issues. When purchasing niacinamide skin care products, make sure the ingredient list includes “niacinamide,” not just niacin or vitamin B3. New to niacinamide? Introduce your skin to it gradually—use it just a few times per week—as it may result in mild redness, itching, or burning.
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BY SHERRIE STRAUSFOGEL
• NOVEMBER 2020
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❶ ❷ Illuminate your complexion with InstaNatural Skin Brightening Serum. A blend of niacinamide, vitamin C, alpha-arbutin, and licorice extract visibly reduces dark spots, while hyaluronic acid and CoQ10 hydrate and smooth lines and wrinkles. Use for a few weeks, and your skin will get its glow back.
❶ Transform puffy-looking eyes into wide-awake eyes with Derma E Vitamin C Bright Eyes Hydro Gel Patches. Cooling eye gel patches moisturize the delicate under-eye with niacinamide, while allantoin increases skin smoothness, caffeine depuffs, and vitamin C brightens dark circles. After 10 minutes, your undereyes will feel soothed and refreshed.
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❷ Rejuvenate your under-eyes with Mad Hippie Advanced Skin Care Eye Cream. Packed with niacinamide, peptides that help reduce wrinkles and undereye discoloration, moisturizing shea butter, antioxidant white tea, and anti-inflammatory pomegranate seed oil, this light eye cream will reveal smoother, nourished skin.
Revive your skin with MyChelle Dermaceuticals Ultra Hyaluronic Beauty Mist. Niacinamide, cactus water, hyaluronic acid, and plant stem cells refine and hydrate skin. Use as a toner or throughout the day to refresh. Combat shine and oversized pores with Pacifica Pore Warrior Booster Serum. This concentrated oil fighter contains niacinamide, extracts of raspberry and black currant leaves, and silica. Use alone on clean skin or add a dropperful to your favorite moisturizer or foundation.
NOVEMBER 2020
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FIT & HEALTHY
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exercise & diet for active lifestyles
5 Apps That Make Your Workouts More Fun
High-tech ways to work up a sweat at home or on-the-go.
Gone are the days when your workouts have to feel like a monotonous chore— walking on an endless treadmill, suffering through sit-ups, and counting jumping jacks are so 2015. Instead, you can use virtual reality to put yourself right into a video game workout or game your way through a series of planks. And we owe all this newfound fitness fun to technology. “In many ways, technology is driving fitness,” says Mohammed Iqbal, founder
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and CEO of SweatWorks, a design development agency focused on delivering bespoke digital products to the fitness industry. “While the use of technology has been commonplace at fitness centers, the evolution that has been happening over the past 10 years is the personalization of fitness and moving it closer to your home. The addition of a wearable, such as an Apple Watch or Fitbit, exponentially
expands the influence of all-day tracking into your fitness journey.” Iqbal says that brands have started investing in their digital experience significantly over the past four years as the trend toward on-demand and at-home fitness has continued to grow. And the timing couldn’t be better, considering the pandemic’s far-reaching effect on the fitness industry—gym closures, restrictions on community team
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BY JILL SCHILDHOUSE
• NOVEMBER 2020
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sports, and fewer people getting outside for physical activity means sticking to a fitness routine is harder than ever. “Covid-19 has accelerated the evolution of wearables and digital fitness by at least three to five years,” says Iqbal. “What Covid-19 has enabled is faster adaptation of technology with consumers.” One of the best benefits of the union of technology and fitness is that it leads to innovative and fun ways to work up a sweat—some are so fun, in fact, that you’ll actually be excited for your next “workout” instead of watching the clock. Here are some of our favorites:
BoxVR If you’ve ever taken a boxing class or religiously popped in a Tae Bo video, then you’re going to love this new twist on a boxing workout. BoxVR helps improve rhythm, agility, hand-eye coordination, and stamina with its adrenaline-pumping virtual reality boxing workouts. The app—which works with Oculus, Steam, or PlayStation VR, and needs to be purchased separately— transforms your living room into a virtual boxing ring where you’ll jab, uppercut, weave, and deflect punches in routines that are choreographed to awesome beats by professional fitness instructors. The workouts range from three-minute warm-ups to hour-plus endurance classes. The app also tracks your progress and calories burned to help keep you motivated—as if being transported into your own video game isn’t motivation enough?
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99 Walks Walking is the most underrated form of exercise, despite its numerous benefits— it improves cardiac health, boosts mood, improves posture, and enhances circulation, and it’s a great low-impact option for people with knee, ankle, and back problems. But sometimes it can be hard to find the motivation to go for a
walk. Enter 99 Walks: a monthly walking challenge app that inspires people of every age and ability to get up and get moving. You can use it to walk outdoors, walk around your house or the mall, or walk on a treadmill. There are daily classes, monthly rewards (stainless steel bracelets with inspirational messages), pace data, meditations, podcasts and music, virtual teams, and a supportive community to engage with. Soon, you’ll be walking with purpose.
Sure, you could just create a playlist and have a living room dance party, but wouldn’t you rather learn some new moves and make sure you’re hitting all your muscle groups?
Verv If doing a dull cardio workout makes it seem as though time is standing still, maybe it’s time to try dancing! Sure, you could just create a playlist and have a living room dance party, but wouldn’t you rather learn some new moves and make sure you’re hitting all your muscle groups? Verv—a holistic health and wellness app featuring fitness classes, nutrition info, sleep stories, healthy recipes, and meditations—recently launched hip-hop style classes led by expert dancer and trainer Mike Peele (who has appeared in videos with Beyoncé, Madonna, and Rihanna, among others). Each workout lasts approximately 20 minutes and can burn 400–800 calories. And the routines are so high energy, you’ll forget you’re not rocking out at a concert.
ClassPass Not only is the same old fitness routine mind-numbingly boring, but your body quickly starts to get used to the moves— and that’s when plateaus happen, making it impossible to hit your goals. Instead, confuse your muscles and take your fitness to the next level with ClassPass, an app that aggregates the best workouts from studios and on-demand platforms around the globe. Don’t be overwhelmed by the fact that there are 50,000 weekly digital options to choose from (that can all be done in your living room either with real-time instruction during a live class or on-demand to fit your schedule), because you can easily sort based on genre, length, and studio. You’ll have fun switching things up and exploring such categories as HIIT-style workouts, strength-training, yoga, Barre, Pilates, kickboxing, and more.
Stealth Anyone who believes there’s nothing more dreadful than an ab workout has never tried a dynamic core workout with Stealth, the device that lets you work 29 muscle groups while playing video games. You’ll use your body as the game controller while you twist and turn to compete for high scores. How? By using your abs, glutes, legs, low back, obliques, arms, and shoulders to balance in a plank position. Simply place your smart phone on the board, pull up the app, and you’ll have an unlimited number of gameplay options at your fingertips. Since no two workouts are the same, you’ll never get bored. NOVEMBER 2020
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Special Advertising Section
Where the Real Magic of Mushrooms Happens
There’s more to mushrooms than meets the eye: largely hidden from view is a vast, complex network that’s rich in profoundly healing compounds.
Using the Fruitbody and Mycelium Throughout temperate woodlands in North America, Europe, and Asia, mushrooms are a familiar sight. Growing on dead or dying wood, they break down and recycle plant and animal matter, and are an integral part of a forest’s ecosystem. What makes them so powerful when it comes to healing? The secret lies deep within the mushroom.
Fruitbody vs. Mycelium The visible portion of the mushroom that grows above the ground is called the fruitbody. But the main part of the mushroom is the mycelium—an intricate web of root-like filaments that produce the visible fruitbody. The mycelium is a key stage in the mushroom life cycle where a series of complex cellular events occur. As the mycelium grows, it absorbs nutrients from its food source—in nature, decaying wood or plant matter.
Powerful Immune Protection During the mushroom’s mycelial stage, new biologically active compounds are produced, including beta glucans, glycoproteins, ergosterols, triterpenoids, and other constituents. And studies show those compounds are responsible for profound benefits, especially immune
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While fruitbodies are rich in immunesupporting beta-glucans, they’re only part of the whole mushroom story. The mycelium is the rest of the narrative. That’s why Host Defense uses both. Host Defense mushroom supplements utilize the complex chemistry of the entire mushroom life cycle, including the mycelial stage, for a significantly wider array of beneficial compounds and a broader range of health benefits. In human blood (ex vivo) and human clinical trials, Host Defense supplements with fruitbodies and mycelium were proven to have powerful immunological activity—not only engaging, but also modulating, immune response.* Tests using three Host Defense myceliumbased products found mycelium: innate immune cells * Increased for protection; white blood cells for * Activated immune strength; and immune cell compounds * Regulated for balanced immune response.*
substrate, in a process that’s similar to how yogurt is made. The fermentation process creates unique nutritive compounds and alters the substrate into a potent healing compound in its own right. Research shows that when brown rice is used as a substrate, it engages the immune system’s built-in method of checks and balances to keep it from overreacting—not too little, not too much, but just right.
The Host Defense Difference
“Growing” Mushroom Supplements
To make its mycelium, Host Defense starts with certified organic brown rice as the substrate, inoculating it with sustainably harvested mushroom cultures derived from pristine forests near the Olympic rainforest in Washington State. The mycelium is harvested during the peak stage of growth to capture the most abundant profile of active constituents. Host Defense includes fruitbodies from its own farm, grown using organic practices, along with the mycelium and nutrient-rich substrate. And to ensure potency and purity, all Host Defense products are verified by independent labs that use internationally recognized and validated testing methods. For the most powerful, balanced immune support, look for mushroom products that include not only fruitbodies, but also the mycelium and fermented substrate. Because that’s where the real mushroom magic happens.
When mushrooms are grown for supplements, mushroom mycelium cultures are inoculated into a food source—a growth medium called a “substrate.” The growing mycelium ferments and cultures the
*These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.
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health. Mushroom mycelium engages natural killer cells, white blood cells, and other components of the immune system. Years of industry-based research, as well as internal and third-party testing, have demonstrated that mushroom mycelium offers powerful, balanced immune support.*
• NOVEMBER 2020
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Mushroom Mycelium Capsules
LION’S MANE Memory & Nerve Support*
Lion’s Mane supports not just cognitive function and immune response, but also mood and sleep.* In human clinical trials, Lion’s Mane supported a balanced mood, emotional stability, and increased the experience of restful sleep.*
Find Your Mushroom™ at your local health food store and online at HostDefense.com
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
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What sets one supplement apart from another? The secret’s in the sauce, as the saying goes. We tested hundreds of products and selected the following based on quality and type of ingredients; valuable certifications such as organic and non-GMO ingredients; formulation; label transparency; ingredient sourcing; and innovative processing methods, among other attributes. Here are the crème de la crème of 2020. BY BETTER NUTRITION EDITORS
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NOVEMBER 2020
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ANXIETY, MOOD, & STRESS MegaFood Relax + Calm* Magnesium A highly absorbable powder mix of magnesium citrate, malate, and glycinate that may ease muscle tension and promote serenity. It comes in Blackberry Hibiscus Oasis and Raspberry Lemonade.
CBD
Organic India USA Joy! This four-herb formula supports energy and vitality, promoting a healthy response to mental, physical, and environmental tension and stress.
CV Sciences Happy Lane Cherry Jubilee CBD Gummies Harness the power of CBD one sweet bite at a time. The CBD (25 mg per delicious gummy) comes from hemp grown in Kentucky, and the gummies are manufactured in the U.S.
Zhou Nutrition Calm Now Nutrient-Infused Water Enhancer Press pause on stress with two squeezes of this cherry-flavored water booster (no sugar added!). Ashwagandha, rhodiola, and bacopa help you stay centered, while L-theanine keeps you focused.
RidgeCrest Herbals Anxiety Free Find your chill with this mix of vitamins, amino acids, and calming Ayurvedic herbs. It works by supporting the body in creating feelings of inner peace, deep calm, and overall “zeniness.”
Solaray Leaf Therapeutics CBD Cinnamon Spray Tincture Whether you want to sleep better, relieve pain, or ease stress, this spray can help. It has 270 mg of a hemp blend, with 10 mg of full-spectrum CBD from hemp.
BRAIN HEALTH Bio-Kult Mind Probiotic A clinically studied probitoic, Bacillus subtilis PXN21, is combined with zinc and flavonoid-rich grape and berry extracts, all of which have been shown to support brain and immune health.
Diamond Formulas Diamond MIND Advanced Brain Formula Nourish your brain with vitamins, herbs, and antioxidants that have been used for centuries to support brain and central nervous system health, including vitamin B12, ginkgo, and Korean ginseng.
NOW Bacopa Extract Scientific studies show that bacopa helps support the brain’s free radical protective systems. We like this formula because it’s standardized to 40% Bacosides, the herb’s key constituent.
Bulletproof Smart Mode Boost memory, clarity, processing, and more with this patent-pending, holistic formula specifically designed to support seven key indicators of optimal brain function.
Host Defense Lion’s Mane Found on broadleaf trees and logs, lion’s mane mushroom has been shown to promote mental clarity, focus, and memory, as well as optimize immune function.
Quincy Bioscience Prevagen Apoaequorin, the active ingredient here, has been clinically shown to improve memory and support brain function. It has a long track record of safety, with no known adverse reactions.
NOVEMBER 2020
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DIGESTIVE HEALTH AND DETOX
Emerald Labs Reflux Health Doctor-formulated and additive-free, this blend features, along with other ingredients, Mucosave FG (a proprietary blend of herbs), which has been shown to help reduce frequency and severity of heartburn.
Himalaya LiverCare Optimize your liver function, support its toxin-eliminating bile production, and increase your body’s nitrogen retention (a key indicator of protein creation) with this Ayurvedic formula with capers, chicory, and arjuna.
Lily of the Desert Preservative Free Aloe Vera Juice Whole Leaf From the aloe experts comes this potent healing juice, rich in amino acids, vitamins, minerals, and enzymes. From immune to digestive health, aloe offers beaucoup benefits.
HAIR, SKIN, & NAILS
ENERGY
Paradise Herbs AYUR-Pro Rx Cleanse Developed by Ayurvedic practitioners, this colon-cleansing formula contains super-potent extracts of triphala and cassia to gently detoxify your colon daily. It’s made with clean, properly sourced ingredients.
HEART HEALTH Arthur Andrew Medical Neprinol AFD Get your blood flowing freely and boost oxygen delivery to your organs with this combination of fibrinolytic enzymes. It supports healthy fibrin levels, which keep blood from becoming too thick and sticky.
Ancient Nutrition Multi Collagen Protein Beauty + Sleep capsules Rejuvenate your hair, skin, and nails while you sleep with this allin-one supplement. A multi-collagen complex is combined with beauty and sleep nutrients such as magnesium, ashwagandha, and camu camu.
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Health Logics BioCell Collagen This proprietary blend of chicken cartilage extract, hydrolyzed collagen, chondroitin sulfate, and hyaluronic acid has been clinically shown to increase skin collagen, reduce skin dryness by 76%, and lessen facial fine lines and wrinkles.
Vibrant Health Digestive Vibrance Relieve discomfort while supporting regularity with this powdered mix of fermentable fibers, probiotics, and other carefully selected ingredients designed to improve overall digestion and bowel health.
Vital Proteins Morning Get Up & Glow Sustainably sourced coffeeberry meets collagen, vitamin C, biotin, hyaluronic acid, and probiotics in this powdered energy supplement. Embrace your inner glow while also promoting hair, skin, and nail health.
Gaia Herbs Hawthorn Supreme This synergistic blend of hawthorn berry, leaf, and flower is designed to help maintain a healthy and happy heart. The liquid Phyto-Caps are purity-tested and made in the U.S.
Health Direct AminoSculpt Collagen Energy Jumpstart your day with a healthy dose of medical-grade collagen and energy-boosting vitamins, minerals, amino acids, and antioxidants. The liquid comes in sugar-free Watermelon Punch flavor.
New Chapter One Daily MultiHerbal Energy Boost Power up with this pure and potent energy blend, featuring clinically studied eleuthero for energy and endurance, and fatigue-fighting rhodiola. There’s no caffeine and no crashing.
Terry Naturally HRG80 Red Ginseng Energy This unique red ginseng is known to contain more ginsenosides, valuable compounds that boost energy and resilience to stress.
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IMMUNITY
KIDS’ HEALTH
Bluebonnet Nutrition Targeted Choice JustBreathe Support your body through seasonal changes and breathe better by helping to open nasal, sinus, and bronchial passages with this blend of immune-protective nutrients and sustainably sourced herbs.
Flora Elderberry + This delicious liquid is a blend of elderberry, echinacea, and licorice that can be taken daily to maintain a healthy immune system or at the onset of symptoms. It’s certified organic with no added sugar.
Nature’s Answer Immune Boost Herbal Blend Echinacea, olive leaf, wild indigo, and thuja come together in this natural immune-supportive tincture. All herbs are analyzed for quality and purity using advanced technology.
American Health Probiotic KidChewables Nourish your kids’ microflora with this sugar-free chewable probitoic featuring 5 billion clinically studied live cultures, including Bifidobacterium lactis UABla-12 and Lactobacillus acidophilus DDS-1. Available in Strawberry Vanilla and Grape.
Natural Path Silver Wings Colloidal Silver 500 PPM Quality and concentration are key when it comes to colloidal silver, and this brand has both. This formula provides powerful immune support; use only for 10–14 days.
Pacific Resources International Propolis & Manuka Oral Spray Boost your health with immune-supportive Manuka honey, flavonoid-rich propolis, and essential oils in this spray.
Sambucol Black Elderberry Syrup Developed by a top virologist, this delicious syrup contains a science-backed black elderberry extract rich in immunesupportive antioxidants.
ChildLife Multi Vitamin SoftMelts Naturally sweetened with stevia and xylitol (there’s no sugar), these easy-to-chew multis in Natural Orange Flavor provide essential vitamins and minerals that little ones need to thrive.
Wedderspoon Manuka Honey Immunity Gummies Crafted with authentic Manuka honey and vibrant whole fruits like apple and strawberry, these gummies (in Berry and Citrus flavors) have vitamin C and DE111 Bacillus subtilis, a probiotic.
Xlear Nasal Spray This popular nasal spray features the power of xylitol, a natural ingredient that protects against bacterial colonies in the nose and sinuses. It not only cleanses, but also hydrates dry, irritated tissues.
Youtheory Immune + Daily Wellness Fortify your defenses with this daily immune formula featuring organic mushrooms, including cordyceps and reishi, vitamins C and D, zinc, and Wellmune, a clinically proven form of baker’s yeast beta glucan.
Country Life Gut Connection Kids Immune Balance These tasty animal-shaped chewables are a scientifically formulated blend of prebiotics and other immune-supportive ingredients such as Wellmune baker’s yeast beta glucan. Use to support a strong immune system and improve your child’s gut microbiome health.
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Health Thru Nutrition Freedom Softgels Combat inflammation naturally with this proprietary blend of curcumin, fish oil, gamma linolenic acid, vitamins D and E, hydroxytyrosol, astaxanthin, and organic hemp seed oil.
Life Extension Curcumin Elite Years of research went into this formula, which boasts 45x more bioavailable free curcuminoids than standard curcumin. It’s designed to help inhibit inflammatory factors and promote joint and organ health.
PROBIOTICS Essential Formulas Dr. Ohhira’s Probiotics Get prebiotics, probiotics, and postbiotics in one formula. The dairy-free formula has been refined over the years, tweaked to provide organic acids that are more robust than those in the Original Formula.
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PROTEIN POWDERS Jarrow Formulas Jarro-Dophilus Prenatal Designed to support a healthy pregnancy for mother and baby, this formula includes four patented, clinically documented strains from the main protective bacterial species found in healthy vaginal flora.
Wakunaga Kyo-Dophilus Max Probiotic Help repopulate your microflora with this combination of 12 beneficial bacteria, including The Friendly Trio, a proprietary blend of three biocompatible human strains.
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Natural Factors PEA400 Made from fractionated non-GMO safflower oil, PEA is a fatty-acid-like compound that undergoes a micronization process for improved absorption. It has been shown to help ease occasional pain and discomfort.
Doctor’s Best Clear Whey Protein Isolate Cherry Rush This cherry-flavored powder, which dissolves completely in water, contains 100% hydrolyzed whey that’s ultra-filtered for high absorption and quicker digestion of muscle-building amino acids. Nutiva Organic MCT Protein Power your workout with quick energy from MCTs (from coconut) and organic plant-based protein with probiotics. Available in Chocolate and Vanilla flavors.
NOVEMBER 2020
9/25/20 1:00 PM
Tis the season BARLEANS BN NOV20.indd 1
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Nordic Naturals Zero Sugar Melatonin Gummies Drift off sleep without the sugar rush. Each raspberry-flavored gummy provides 1.5 mg melatonin to help maintain healthy sleep patterns throughout the night.
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Quantum Health Digital Blue Eye Health Reduce the effects of high-energy blue light and optimize your vision with this doctor-formulated supplement. Two softgels contain vitamin E, zinc, curcumin, lutein, zeaxanthin, and omega-3s, including DHA and EPA.
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Barlean’s Seriously Delicious Vitamin D3 There’s no need to take your vitamin D with fat anymore. This is uniquely formulated for faster, better absorption— no meal or other fat required. It has a creamy texture with the taste of a strawberry milkshake.
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Bio Nutrition Premium Black Seed Oil Softgels This naturally rich source of essential fatty acids contains thymoquinone, a compound with antioxidant qualities. The oil is cold-pressed, and solvent- and hexane-free.
Dr. Mercola Biodynamic Organic Fermented Moringa In addition to being a superfood rich in vitamins and minerals, moringa is high in protein. This version is a standout, as it utilizes regenerative farming methods.
NutriGold Vitamin C Gold This non-GMO verified, whole-food vitamin C concentrate comes from antioxidant-rich organic fruits and berries using an exceptionally pure, solvent-free process.
Smarty Pants Adult Formula + Fiber Nutrients, including B12 as methylcobalamin and folate as methylfolate, are carefully chosen based on extensive research. The bottle contains a mix of lemon, orange, and strawberry banana flavors.
NOVEMBER 2020
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STOP FUELING THE FLAMES BY MICHELE BURKLUND, ND
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W
hich came first: the chicken or the egg? For a long time, research identified chronic inflammation as a symptom of many diseases, but only in the past decade or two has it been linked to the cause of many illnesses. The body’s natural inflammatory process is beneficial because it promotes healing in the case of tissue injury and infections—but when there’s a chronic unresolved issue, it turns destructive. Chronic inflammation can occur for a number of reasons, including autoimmune conditions, obesity, and unresolved infections. Here’s a closer look at three conditions associated with chronic inflammation, followed by three powerful anti-inflammatory nutrients.
Illustration: adobestock.com
THINK OF CHRONIC INFLAMMATION LIKE A RIVER—SUBTLE, BUT OVER TIME IT CAN CARVE MOUNTAINS. IT SHOWS UP IN HEART DISEASE, TYPE 2 DIABETES, BRAIN HEALTH DECLINE, AND MORE. DISCOVER HOW NATURAL THERAPIES CAN HELP TAME THE FLAME.
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Cardiovascular Disease Cardiovascular disease—a generalized term that encompasses many diseases that affect the heart and blood vessels— is the number one cause of death in the United States, with stroke and heart attacks being two of the most common consequences of long-term cardiovascular disease. The underlying cause of cardiovascular disease can be high blood pressure, an unhealthy cholesterol profile, a high-sugar diet, obesity, chronic stress, smoking—and inflammation.
Type-2 Diabetes November is National Diabetes Month, which brings awareness to the fact that more than 29 million people in the U.S. have type 2 diabetes. That’s roughly 10 percent of the entire population. Type 2 diabetes occurs when the body can’t use insulin efficiently. Insulin, a hormone produced in the pancreas, is a key player in helping the body transport sugar from the bloodstream into cells for energy. Imagine a two-lane road that is cut down to one lane, creating a traffic jam. This is what happens when the body can’t move glucose out of the blood because of insulin resistance.
At the same time, the pancreas tries to overcompensate by making more insulin to reduce the amount of glucose in the blood. Continuous high levels of glucose in the blood can then lead to increased levels of advanced glycation end-products or AGEs, which are essentially a chemical reaction between sugars and proteins. AGEs have been linked to chronic inflammation and damage to both tissues and organs.
Neurodegenerative Diseases These include such brain-related diseases as Alzheimer’s, Parkinson’s,
and Huntington’s disease, all of which progressively worsen over time. These diseases originate in the central nervous system (brain and spinal cord), where they degrade the neurons and supporting structures, causing irreversible damage. Common symptoms can include muscle weakness, confusion, memory loss, and impaired mobility. The Journal of Environmental Health Perspectives lists risk factors for neurodegenerative diseases that include genetic predispositions, age, inflammation, metabolic conditions, infection, diabetes, stress, and several others.
Are You Inflamed?
Your doctor can diagnose chronic inflammation with a blood test. The most common inflammatory markers requested in tests and used as benchmarks in clinical trials include:
* * *
C-REACTIVE PROTEIN (CRP): This is measured because levels can increase just two hours after the onset of an inflammatory response. ERYTHROCYTE SEDIMENTATION RATE (ESR): This is a generalized indicator that there’s inflammation in the body. INTERLEUKIN 6 (IL-6): This chemical is active only during the inflammatory response, so if it’s on the rise, it’s a sign of inflammation.
How to Combat Chronic Inflammation
❷ Nattokinase
The good news is that there are many natural ways to tame chronic inflammation and reduce your risk of developing these inflammatory diseases. Here are three of the best:
Nattokinase is an enzyme made from fermented soybeans. This powerful supplement benefits cardiovascular health and joint inflammation. Specifically, this enzyme destroys a sticky substance that allows plaques to adhere to arteries. This process is also responsible for its anticlotting action, which helps reduce the risk of heart attacks and strokes.
❶ Curcumin A yellow-orange pigment found in the Indian spice turmeric, curcumin has been studied as a potential treatment for inflammatory conditions from arthritis to Alzheimer’s disease. Unlike pharmaceuticals that target just one pathway of inflammation, the unique chemical composition of curcumin provides it with a special ability to target multiple pathways of inflammation. Current research has found that curcumin has a positive effect on C-reactive protein, an important blood-test marker for systemic inflammation. Dose-escalating clinical trials of curcumin have found that 12 grams a day for over three months is safe. A study performed at the University of Texas M.D. Anderson Cancer Center found that black pepper helped to improve the bioavailability of curcumin, so look for curcumin supplements that include black pepper in their formulas.
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Boswellia
Boswellia serrata, commonly known as frankincense, has been used for centuries in both religious ceremonies and for its powerful anti-inflammatory actions. Since ancient times, the resin of the Boswellia serrata tree has been used in the treatment of arthritis and other types of pain. Science is now able to back up these folk-medicine claims by proving that this fragrant compound is able to block 5-lipoxygenase, an enzyme that can activate inflammation. A study published by the Journal of Surgical Neurology International assessed the combined healing properties of Boswellia and curcumin and revealed that the combination was more effective than the pharmaceutical diclofenac in treating osteoarthritis.
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, e l b b o G Gobble!
GIVE THANKS FOR ALL THAT LEFTOVER TURKEY WITH THESE FAST AND FABULOUS RECIPES. BY LISA TURNER
T
Photo: adobestock.com
he fragrant aroma of roasting turkey is a welcome scent on Thanksgiving. But what do you do with the rest of that bird after turkey sandwiches have lost their appeal? A few quick tips can add life to leftovers long after the feast. First, keep it simple. Some chefs may enjoy making stock out of a leftover turkey carcass, but most of us want to keep kitchen time to a minimum. Next, think color—deep-green spinach or broccoli, brilliant orange squash or sweet potatoes, bright red or green peppers, and other vibrant veggies lend a fresh look and flavor to leftovers. And don’t skimp on the spices! Seasonings such as pungent ginger and garlic—or even spicy chili peppers—add even more variety. Or, just try these three fast-and-fabulous recipes that will get you through Thanksgiving weekend—and the rest of that bird—with minimum fuss and maximum enjoyment.
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Turkey Salad & Arugula with Spicy Chipotle Mayo on Ciabatta Rolls Serves 4 ½ cup light mayonnaise 1 tsp. minced chipotle pepper 1 tsp. adobo sauce (from canned chipotle pepper) 4 medium scallions, minced ½ cup toasted pine nuts ½ cup minced green bell pepper 3 cups diced turkey (light and dark meat) 4 cups arugula, washed and trimmed 1 large tomato, thinly sliced 4 ciabatta rolls, halved ½ cup oil-cured black olives 1. In medium bowl, combine mayo, chipotles, and adobo sauce. Stir in scallions, pine nuts, bell pepper, and turkey. Mix well and season to taste with salt and pepper. 2. Place one halved roll on each of 4 serving plates. Top one half of each roll with 1 cup arugula and several tomato slices. Top other half of each roll with turkey salad. Garnish with black olives, and serve immediately.
Rice Pilaf with Turkey
Serves 4
Serves 4
1 Tbs. olive oil 1 medium yellow onion, chopped 2 large garlic cloves, minced 2 medium carrots, diced 1 large portobello mushroom, diced 2 cups broccoli florets 1 cup diced red pepper 5 cups chicken broth 1 cup dried farfalle pasta 2 cups canned crushed tomatoes 1 large zucchini, thinly sliced 3 cups cubed turkey breast ¼ cup minced fresh thyme leaves Freshly grated Asiago cheese
1 Tbs. olive oil 1 small leek, washed and thinly sliced 4 garlic cloves, finely minced 1 cup cubed butternut squash ½ cup wild rice ½ cup brown rice 2½ cups low-sodium chicken broth 2 cups cubed turkey (light and dark meat) ½ cup dried cranberries ½ cup chopped, toasted walnuts 3 cups baby spinach leaves ¼ cup minced fresh basil
1. In large pot, heat olive oil over medium heat. Add onion and garlic, and sauté 1 minute. Stir in carrots, mushroom, broccoli, and pepper, and cook until tender, about 6 minutes. Add broth and pasta, and bring to a boil. Cover, reduce heat, and simmer 10 minutes, until pasta is tender. 2. Stir in tomatoes, zucchini, and turkey, and cook 3–5 minutes, until zucchini is tender. Stir in thyme and Asiago cheese, and season to taste with salt and pepper. Per serving 440 cal; 36g prot; 15g total fat (6g sat. fat); 42g carb; 75mg chol; 1360mg sod; 7g fiber; 15g sugar
1. Heat olive oil in saucepan over medium heat. Add leeks, and sauté 3 minutes. Add garlic, and sauté 2 minutes more. Stir in squash, wild rice, brown rice, and broth. Bring to a boil, reduce heat, and simmer, covered, 40 minutes, until rice is just done. 2. Stir in turkey, cranberries, and walnuts, and cook 5 minutes. Stir in spinach leaves and basil, and remove from heat. Cover and let stand 3 minutes, or until spinach is wilted. Season to taste with salt and pepper if desired. Per serving: 440 cal; 22g prot; 15g total fat (2g sat. fat); 56g carb; 40mg chol; 135mg sod; 5g fiber; 14g sugar
Photo: (previous spread and this page) adobestock.com
Per serving: 560 cal; 32g prot; 23g total fat (2.5g sat. fat); 60g carb; 65mg chol; 870mg sod; 2g fiber; 6g sugar
Turkey Vegetable Soup
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ASK THE NUTRITIONIST
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answers to your food questions
Are There Benefits to Going Nuts with Your Diet? As long as you aren’t allergic or don’t binge on them, these nutrient-packed morsels are some of the best foods you can eat. BY MELISSA DIANE SMITH
No. The truth about nuts is quite contrary to what you and your daughter believe. According to the research, nuts and seeds are some of the best foods you can eat for overall health, metabolic syndrome, and weight loss!
Photo: adobestock.com
To Avoid Nuts Is Just Plain Nuts Most people don’t realize it, but a low intake of nuts in the diet is a major killer. The 2017 Global Burden of Disease Study, the most comprehensive analysis of the causes of death ever
undertaken, involved nearly 500 researchers and examined nearly 100,000 data sources. The study calculated that not eating enough nuts and seeds was a leading dietary risk factor for death and disability around the world, killing more people than processed meat consumption, and more than low intake of fiber and vegetables. In fact, eating more vegetables could potentially save 1.8 million lives, but eating more nuts and seeds might save 2.5 million, according to the study. The research also found that the healthy foods missing from the most diets around the world actually are nuts and seeds!
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Q
My daughter and I love eating nuts, especially during the holidays. But we usually try to hold ourselves back and refrain from eating them. I have metabolic syndrome and think that nuts probably aren’t good for my condition. My daughter thinks that they are fattening. Are we right about nuts?
What’s a Realistic Serving? The key to reaping the benefits of nuts is to eat them in moderation. All it takes is a ½ oz. to 1 oz. serving daily up to five days a week. The following amounts equal 1 oz: 24 almonds 18 medium cashews 12 hazelnuts, 8 medium Brazil nuts 12 macadamia nuts
14–15 walnut or pecan halves 35 peanuts (technically a legume but with a similar nutrient profile to tree nuts).
Raw or sprouted nuts are healthiest. Eat them as they are, or toast in the oven (below 350°F). Dry-roasted nuts are the next best option. Avoid nuts roasted in vegetable or seed oils (e.g., soybean oil) and salted or sugared nuts. Keep these nutrient-dense morsels at room temp to have grab-and-go foods around. If you’re storing a lot of nuts, refrigerate or freeze to keep fresh.
What Makes Nuts So Healthy? They’re a source of healthy fats, dietary fiber, and vegetable protein, and they also contain numerous heart-protective vitamins and minerals, including vitamin E, folic acid, niacin, vitamin B6, magnesium, zinc, copper, and potassium. Nuts contain the nonessential amino acid arginine, which plays an important role in protecting the inner lining of the arterial walls, and they also contain phytochemicals, biologically active plant chemicals with high antioxidant properties that help protect against disease.
Photo: adobestock.com
Photo: adobestock.com
Fewer Deaths From All Causes Higher nut intake is also associated with less cancer risk and decreased risk of death from all causes, including diabetes, respiratory disease, neurodegenerative disease, and infections. The authors of the 2017 meta-analysis wrote: “These findings support recommendations to increase intake of nuts to reduce the risk of chronic diseases and premature mortality in the general population.” Healthy Blood Sugar Levels Research points to nuts being beneficial in the prevention and treatment of diabetes and metabolic syndrome. Nuts are low in carbohydrates and don’t raise blood sugar
levels much. Therefore, substituting nuts for higher-carb foods is a good strategy for lowering blood sugar levels. Several studies have shown that blood sugar, blood pressure, and other health markers improve when people with type 2 diabetes and metabolic syndrome include nuts in their diet. Research suggests that nuts may exert beneficial effects on metabolic syndrome by improving inflammation, the balance between free radicals and antioxidants, and impaired functioning of the lining of blood vessels. These mechanisms in turn can improve insulin sensitivity and secretion, and decrease the risk of diabetes, unhealthy blood lipid levels, abdominal obesity, and hypertension, all components of metabolic syndrome. Prevent Metabolic Syndrome, a Prediabetes Condition Eating nuts also lowers the risk of developing metabolic syndrome. One cross-sectional study of 13,292 participants reported that people who ate tree nuts and nut butter had a lower prevalence of metabolic syndrome and four of its components—abdominal obesity, hypertension, elevated blood sugar, and low HDL cholesterol—than those who
didn’t eat these foods. A study conducted in 2013 found that people who consumed more than two servings of nuts per week had a 32 percent lower risk of metabolic syndrome than those who never or almost never consumed nuts. A Strong Heart Two large epidemiological studies— after adjusting for other coronary heart disease risk factors—linked the intake of five or more servings (five ounces) of nuts per week to a 35–50 percent reduction in risk of coronary heart disease incidence and death. Staving Off Weight Gain— or Boosting It Increasing nut consumption by just half a serving (½ ounce per day) is associated with less long-term weight gain and a lower risk for obesity in adults, according to a large, long-term observational study, published in the online journal BMJ Nutrition, Prevention & Health in 2019. Replacing unhealthy foods, such as processed meats, French fries, and potato chips with half a serving of nuts may be a simple strategy to stave off the gradual weight gain that often accompanies the aging process, the authors of the study write. Even though nuts are a concentrated source of fat and calories, research indicates that eating moderate amounts of them either has no significant effect on body weight or actually helps prevent weight gain—and sometimes even promote weight loss. In a study of overweight women, those eating almonds lost nearly three times as much weight and experienced a significantly greater decrease in waist size compared to those who didn’t eat them. The few trials that have contrasted weight loss through meal plans that include or exclude nuts indicate more compliance and weight loss when nuts are part of the diet. Many researchers believe that nuts may help with weight control for the following reasons: NOVEMBER 2020
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ASK THE NUTRITIONIST
* *
*
Chewing nuts takes some effort, leaving less energy for eating other foods. The high fiber content of nuts delays stomach emptying, which provides a longer-lasting sense of satiety and fullness. A portion of fat stays trapped within the nut’s fibrous wall during digestion, and your body doesn’t absorb all of the calories in nuts. The Nutrition Facts on a package of almonds may indicate that a 1-ounce serving has 160–170 calories, but your body absorbs only about 129 of these calories. There is some evidence that the high unsaturated fat content of nuts increases resting energy expenditure, which may help ward off weight gain.
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WHEN NUTS AREN’T GOOD FOR YOU
We’re all biochemically unique, so keep in mind two exceptions to the research indicating that nuts are beneficial for health:
❶ If you are allergic to one or more kinds of nuts, you shouldn’t eat them. Eating your specific food allergens is dangerous to your health. ❷ If you are a compulsive eater or binge-eater who starts to munch on nuts and can’t stop, avoid eating nuts until you reach a maintenance stage of treating this condition and nuts no longer trigger overeating. In either of these cases, seeds can sometimes be good substitutes for nuts. Seeds—other than perhaps sesame seeds—generally do not cause allergic reactions as much as nuts do. Also, some people who binge on nuts are not triggered in the same way to overeat seeds.
Nuts have prebiotic *properties: their high levels of fiber and polyphenols (types of phytochemicals) are metabolized by
gut microorganisms, which helps improve gut microbiome balance and intestinal health. Researchers believe these effects also help with weight control.
Illustration: adobestock.com
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Don’t Stress It With Magnesium
Sleep, anxiety, and depression—magnesium helps improve all of them, and most of us don’t get enough. BY LISA TURNER
*
*
Stress and anxiety. Magnesium plays a key role in regulating the body’s response to stress. Chronic physical or mental stress depletes your body of magnesium, and low magnesium levels intensify stress—creating a vicious cycle. Magnesium modulates activity of the body’s stress response system, and studies suggest increasing magnesium intake may reduce anxiety, ease stress, and minimize the response to fear. Mood and depression. Magnesium is important for many of the pathways, enzymes, hormones, and neurotransmitters involved in mood regulation, and it’s also associated
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with inflammation, known to play a part in symptoms of depression. Studies link low magnesium intake with a higher risk for depression, and suggest increasing magnesium can significantly improve symptoms of depression and anxiety—in some cases, as effectively as an antidepressant drug.
*
Sleep. Magnesium interacts with GABA, a neurotransmitter that reduces the activity of neurons in the brain, quieting and calming the nervous system and encouraging sleep. It also impacts melatonin, the hormone that influences the body’s sleep-wake cycles, and relaxes muscles to induce deeper sleep. Studies suggest that magnesium improves total sleep time and quality, and shortens the time it takes to fall asleep.
As important as magnesium is, many of us don’t get enough—an estimated 56–68 percent of Americans fail to meet the recommended daily intakes of 310–320 mg for women and 400–420 mg for men. Make sure you’re getting what you need—especially during the stress-filled holidays. Pile your plate with these seven sources of magnesium for a more peaceful season.
1
Chard is abundant in magnesium,
as well as calcium, antioxidants, and other important nutrients. One cup of cooked chard has 150 mg of magnesium, about half the RDA for women. Spinach, kale, and other dark, leafy greens are also excellent sources.
Recipe Tips: Finely shred chard and toss with blueberries, goat cheese, slivered almonds, and raspberry vinaigrette; blanch whole chard leaves and use as a wrapper for cooked red lentils and quinoa; purée cooked chard with tahini, olive oil, lemon juice, and garlic for a magnesium-rich dip.
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Black beans are an excellent
source of magnesium, as well as protein, fiber, and polyphenol antioxidants. One cup of cooked black beans has 120 mg of magnesium, and white beans are equally high. Chickpeas, kidney beans, and lentils are also good sources. Recipe Tips: Toss black beans with minced scallions, red peppers, corn, and avocado cubes; purée black beans with salsa, heat until bubbly, then top with jalapeño peppers and cheese for a warm, spicy dip; sauté black beans, onions, and cooked cubed sweet potato in olive oil with garlic and cumin, then top with cilantro.
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Almonds are one of the highest nut sources of magnesium, with about 97 mg in a quartercup serving. They’re also rich in healthy monounsaturated fats and vitamin E. Cashews, pine nuts, peanuts, and walnuts are also good sources of magnesium. Recipe Tips: Combine almonds, pumpkin seeds, and flax seeds in a high-powered blender or food processor and grind into a magnesium-rich flour alternative; purée almond butter with frozen bananas, spinach, and milk or soy milk; sauté slivered almonds with edamame, shredded spinach, leeks, and garlic.
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You know you need magnesium for healthy bones. But this important mineral—the fourth most abundant in the human body—plays a key role in many other, equally crucial physiological processes. The majority of your body’s magnesium is stored in your bones; the rest is distributed in muscles, tissues, and bodily fluids, where it takes part in hundreds of enzymatic reactions. In addition to bone health, magnesium is essential for energy production, nerve function, muscle contraction and relaxation, heart rhythm, blood pressure, blood glucose levels, and more. And if you find yourself irritable, stressed and downright depressed during the hyped-up holiday season, this critical mineral may help. Studies suggest that adequate magnesium intake can calm stress, improve mood, and enhance sleep. Some highlights:
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Pumpkin seeds are excep-
tionally high in magnesium, with 162 mg in a quarter-cup serving. They’re also good sources of iron, zinc, vitamin E, and B vitamins. Recipe Tips: Toss pumpkin seeds, finely chopped kale, shredded carrots, and sliced radishes with an Asian vinaigrette; purée pumpkin seeds, spinach, and garlic into a paste, and toss with zucchini noodles or cooked pasta; combine pumpkin seeds, sliced almonds, chia seeds, coconut oil, coconut sugar, and cinnamon, then bake until golden for a grain-free granola.
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Flaxseeds are rich in magnesium, with 120 mg in just three tablespoons. They’re also high in fiber, omega-3 fats, and antioxidants. Chia, hemp, and sesame seeds are also excellent sources of magnesium. Recipe Tips: Mix ground flaxseeds with almond butter, almond milk, honey, cinnamon, and raisins, then form into cookies and bake; make vegan burgers with puréed black beans, flaxseeds, minced onions, garlic, and spices; combine whole flaxseeds, rolled oats, and vanilla yogurt, and refrigerate overnight for an instant next-day breakfast.
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Avocados have a decent
Photo: adobestock.com
amount of magnesium, with about 67 mg per cup. And they’re rich in healthy monounsaturated fats, as well as fiber, potassium, folate, and vitamin K. Recipe Tips: Combine mashed avocados with garlic and minced rosemary, and spread into endive leaves; make bruschetta with sliced avocado, chopped cherry tomatoes, shallots, basil, and toasted whole-grain baguette; toss diced avocado with cubed watermelon, feta cheese, and baby spinach.
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Edamame are a great source of magnesium, with about 100 mg magnesium in 1 cup of cooked and shelled edamame. They’re also high in protein, fiber, iron, and vitamin C. Other forms of soy, such as tofu and
make it! Roasted Red Pepper & Black Bean Soup Serves 6 In addition to the magnesium punch from black beans, this hearty recipe features red bell peppers, which provide more than twice the amount of vitamin C and 11 times more beta carotene than green peppers. And one large bell pepper has just 44 calories. ¼ cup finely chopped cilantro ¼ cup sour cream (or nondairy sour cream for a vegan version) 5 large red bell peppers 1½ tsp. olive oil 2 large onions, thinly sliced 3 cloves garlic, minced ¾ tsp. salt ¼ tsp. black pepper 2½ cups water 1 10.5-oz. can black beans, rinsed and drained 1. Preheat broiler. 2. In small bowl, stir together cilantro and sour cream. Transfer to bowl and chill until ready to serve. 3. Cut bell peppers lengthwise, and place skin-side up on broiler pan. Broil 4 inches from heat until skin is blackened,
tempeh, are also rich in magnesium. Recipe Tips: Purée edamame, white beans, spinach, cashew butter, garlic, and lemon juice into a hummus-inspired dip; toss edamame with cumin,
about 12 minutes. When peppers are cool enough to handle, peel them with sharp knife. 4. In nonstick Dutch oven, heat oil over medium-high heat. Stir in onions, garlic, salt, and black pepper, and sauté until onions are softened slightly, about 2 minutes. 5. Add bell peppers and water to pan. Cover and bring to a boil. Reduce heat to medium-low, and cook until peppers and onions are very tender, about 10 minutes. 6. In food processor or blender, purée soup. Return purée to saucepan. Add beans, and cook over medium heat until warmed through. Serve soup topped with cilantro cream. Per serving: 140 cal; 5g prot; 3g total fat (1g sat fat); 22g carb; 5mg chol; 340mg sod; 7g fiber; 8g sugar
cayenne pepper, garlic salt, and olive oil and bake until golden; simmer edamame, leeks, white sweet potatoes, and celery in broth until tender, then purée into a creamy soup. NOVEMBER 2020
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RECIPE 4 HEALTH
*
eating clean made easy
Relish These Fall Fruits Cranberries, pears, and oranges shine in this healthy-and-delicious Thanksgiving side. BY NEIL ZEVNIK
make it! Cranberry, Pear, & Orange Relish Makes 3 cups (6 servings) 2 12-oz. bags fresh cranberries 3 semi-ripe pears, preferably Comice or D’Anjou 1 Tbs. fresh lemon juice 2 large navel oranges ¼ cup organic honey 2 Tbs. sugar 1 Tbs. finely chopped, peeled fresh ginger 1. Rinse cranberries, and place in heavy saucepan. Peel and core pears with sharp knife, then cut into half-inch dice. Toss with lemon juice. 2. With vegetable peeler, remove rind from one orange with a shallow cut, being careful to take only the orange part, not the white pith underneath. Using very sharp knife, cut ring strips crosswise into a thin julienne. Measure out 2 Tbs., and discard the rest. 3. Cut away pith from peeled orange, and entire rind from remaining orange. Working over a bowl, cut segments from both oranges between membranes, allowing segments and juices to fall into bowl.
Fruits are a terrific and healthy companion to savory dishes. They add flavor without adding fat—and you can impress your guests with your gourmet flair!
The leaves are down, the wind is blowing, and the fireplace is getting a workout. But for me, November is just a lead-in to the food holiday of the year—Thanksgiving. One of my all-time favorite seasonal side dishes is a Cranberry, Pear, and Orange Relish. It gooses a turkey, makes
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a ham shine, and dazzles alongside a cornbread stuffing. And it’s even better for leftovers—combine it with sliced turkey, sliced avocado, and watercress between two pieces of multi-grain bread, and you have a healthy sandwich that delivers maximum pleasure.
5. When cranberries are soft but still mostly intact, increase heat to medium-high, and boil, stirring constantly, 3–4 minutes, until some liquid is reduced and relish reaches desired consistency. 6. Remove from heat and keep refrigerated until ready to serve. Per serving: 200 cal; 1g prot; 0g total fat (0g sat fat); 52g carb; 0mg chol; 0mg sod; 9g fiber; 35g sugar
Photo: adeobestock.com
did you know ...
4. Add julienned rind, orange segments, and juice to saucepan with cranberries. Add pears, honey, sugar, and ginger. Bring to a boil over medium heat, then reduce heat and simmer, stirring often, until cranberries soften, about 15 minutes.
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HEALTHY DISH
*
recipe makeovers full of modern flavor
Eat Your Veggie—Muffins!
These high-fiber, low-sugar seasonal treats are a huge nutritional step up from your typical bakery muffins. BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC
make it! High-Fiber Sweet Potato Mini-Muffins Makes 18 mini-muffins 4 Tbs. butter, softened (or coconut oil) ½ cup sugar (or Lakanto for a lower glycemic load) 2 large eggs 1 cup applesauce 1 tsp. vanilla extract 1½ cups oat flour (or wheat flour, use whole wheat pastry flour to increase the fiber) ½ cup toasted wheat germ ¼ cup ground flaxseed 1 tsp. ground cardamom 1 tsp. ground cinnamon 1 tsp. baking soda ¼ tsp. salt 3 cups grated sweet potato
Notes from the Clean
much the dictionary definition of a high-calorie, low-nutrient food. But not so with these gems. They’re high in fiber and other nutrients from the sweet potatoes, and there’s only ½ cup of sugar in the entire recipe. Best of all the taste is out of this world—sweet and spicy at the same time. Although you can use this recipe to make regular-sized muffins, making “mini” muffins can help with portion control. This is comfort food that makes sense!
Food Coach:
Another option for turning out muffins that don’t stick is to use silicone muffin pans. If you bake a lot, it’s worth it to invest in a set. They’re inexpensive, nonreactive and allow you to release muffins made of even the stickiest ingredients with relative ease. Because they are so flexible, it’s safest to draw them off the oven rack straight onto a cookie sheet for support once the muffins are baked.
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1. Preheat oven to 375°F and spray a mini-muffin tin with cooking oil. Set aside. 2. In mixer, cream butter and sugar together. Add eggs, applesauce, and vanilla, and beat until smooth. 3. In medium bowl, whisk together flour, wheat germ, flaxseed, cardamom, cinnamon, baking soda, and salt. 4. Add dry mix to wet mix and beat on low until just incorporated. Gently fold in sweet potato by hand until evenly distributed. Pour batter into tins, and bake 20–25 minutes, or until a toothpick inserted in center comes out clean. Per serving: 120 cal; 3g prot; 4.5g total fat (2g sat fat); 18g carb; 25mg chol; 140mg sod; 2g fiber; 8g sugar
Photo: adobestock.com
During the low-fat craze of the ’80s, people would routinely scarf down humongous “no-fat” blueberry muffins, thinking they were consuming healthy fare when in fact they were consuming close to 1,000 calories of processed carbs that turned out to be way more of a health hazard than fat ever was. What a fiasco. Classic bakery muffins are loaded with sugar, not to mention high-calorie butter, and they rarely contain much, if any, fiber. In fact, muffins are pretty
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