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
SEPTEMBER 2020 * betternutrition.com
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EATING SEASONALLY
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CONTENTS
September 2020 / Vol. 82 / No. 9
6 NEWSBITES Why You Should Go Organic It’s better for you—and the planet.
10 PASSION BEHIND THE PRODUCT Snack On! Why LesserEvil is the last word in tasty and delicious indulgences.
12 IN THE SPOTLIGHT Food for the Soul Author Leah Vanderveldt on the spiritual side of eating and wellness.
14 HOT BUYS Healthy Fall Finds Natural products we’re excited about.
16 CHECK OUT How to Benefit from Calcium Supplements This key mineral works better with a little help from its friends.
18 ASK THE NATUROPATHIC DOCTOR
features 26
The Secrets of Becoming Stress-Hardy
It’s easy to become overwhelmed by all the new tensions we’re facing, but these four simple strategies can help you feel calmer and more centered as you face the pressures of modern life.
32 Back To School Online
Distance learning provides its own unique set of challenges for young scholars. Here’s a roundup of essential tips and tricks—plus must-have supplements—to keep kids happy and healthy in this brave new world of learning.
to Eat After a Heart 36 How Attack
Prevention is the best medicine—especially when it comes to preventing a second heart attack. Holistic cardiologist Steven Masley, MD, offers dietary advice gleaned from his years of clinical experience that can help enhance recovery and protect the heart from further damage.
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Antiviral Herbs & Vitamins The best immune-boosting nutrients.
22 NATURAL BEAUTY Witch Hazel: A Skin-Healing Wonder The ancient secret to radiant skin.
40 ASK THE NUTRITIONIST 6 Must-Know Benefits of Eating Seasonally The foundation of a healthful diet.
42 EATING4HEALTH Amino Acids Why you need them and where to find them.
44 HEALTHY DISH A Better (Mini) Burger Delicious light-and-lean sliders.
46 RECIPE4HEALTH The Skinny Secret A high-protein, low-calorie take on Chicken Pad Thai.
48 COOK WITH SUPPLEMENTS A Honey Like No Other Sweeten up your life with Manuka.
CLICK ON THIS! RESOURCES & REFERENCES For links to studies cited in our articles and other helpful sites and books, visit betternutrition.com.
FREE eBOOK!
Be Well: ImmuneBoosting Foods, Recipes, & Herbs Here’s a way to make the munchies support your immune system—and fight the Quarantine 15—with five easy, healthy treats for any occasion. Plus, learn about the seven things that weaken your immune system, and read up on four immune-fortifying herbs you’ll want to take.
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.
Photo: (cover) adobestock.com ; (this page) Megan Olson
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This Healthy Chicken Pad Thai is long on protein and fiber and short on calories.
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• SEPTEMBER 2020 7/27/20 4:58 PM
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EDITOR’S * LETTER
Taking Time for You Has your life been turned upside down since the pandemic began? Most of us have been forced to adapt to a radically new way of living. Plans have gone out the window. Work has changed or, in many cases, has ended altogether. Socializing is awkward and tricky. And there seems to be no end in sight. It’s no wonder so many of us are struggling with stress, depression, and anxiety. Taking care of yourself is more important than ever. If there’s a theme to this issue, I think it’s that—self-care. Chris Mann’s interview with wellness expert Leah Vanderveldt, author of Magical Self-Care for Everyday Life, illustrates this so well. As you’ll read on p. 12, Vanderveldt “sprinkles conscious and soulful eating with a bewitching blend of earthy and otherworldly self-care ingredients.” I especially like her breathwork tips. I did one of her quick exercises just now, and it definitely helped me feel more centered and calm. One of the other standout articles in this issue as it relates to self-care is “The Secrets of Becoming Stress-Hardy” on p. 26 by Melissa Diane Smith. Blending her own experience with research, Smith developed four stress-relief techniques to help diffuse anxiety, tension, and other challenges. When I’m feeling overwhelmed, I take an extra magnesium capsule, something Smith covers in her article. If I feel stressed right before bed, the magnesium does the trick and I’m able to fall asleep. I hope all of the articles in this issue give you new ways to care for your mental, physical, and spiritual health. Be well!
nbrechka@aimmedia.com
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Our Writers
Meet the passionate people behind this issue of Better Nutrition!
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Jeannette Bessinger, CHHC, is an award-winning educator, author of multiple books, and a real food chef. She’s helped thousands of people make lasting changes to unhealthy habits. jeannettebessinger.com
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Jonny Bowden, PhD, CNS, is a boardcertified nutritionist and the bestselling author of 15 books, including The 150 Healthiest Foods on Earth and Living Low Carb. jonnybowden.com
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Emily A. Kane, ND, LAc, has a private practice in Juneau, Alaska, where she lives with her husband and daughter. She is the author of two books on natural health, including Managing Menopause Naturally. dremilykane.com
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Chris Mann is a California-based wellness writer and interviewer with 20 years’ experience in natural health publishing. He is also an entertainment author and podcaster. ChrisMann.tv Megan Olson is a Phoenix-based certified nutrition practitioner and the founder of Skinny Fitalicious. She has been featured in Shape magazine, Women’s Health, and more. skinnyfitalicious.com Melissa Diane Smith, Dipl. Nutr., is a holistic nutritionist who has 25 years of clinical experience and specializes in using food as medicine. She is the author of Going Against GMOs and other books. melissadianesmith.com
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Kimberly Lord Stewart is an awardwinning journalist who has worked for leading natural product publications since 1996. She’s the author of Eating Between the Lines. eatingbetweenthelines.net
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Sherrie Strausfogel has been writing about natural beauty for more than 20 years. Based in Honolulu, she also writes about spas, wellness, and travel. She is the author of Hawaii’s Spa Experience.
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Lisa Turner is a chef, food writer, product developer, and nutrition coach in Boulder, Colo. She has more than 20 years of experience in researching and writing about nourishing foods. lisaturnercooks.com
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Vera Tweed has been writing about supplements, holistic nutrition, and fitness for more than 20 years. She is the editorial director at Natural Health Connections and author of Hormone Harmony. veratweed.com
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Neil Zevnik is a private chef specializing in healthy cuisine, with clients who have included Jennifer Garner, Charlize Theron, and the CEO of Disney. neilzevnik.com
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, Emily A. Kane, ND, LAc, Chris Mann, Megan Olson, Melissa Diane Smith, Kimberly Lord Stewart, 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 Publisher Rob Lutz & East Coast Sales rlutz@aimmedia.com 970-291-9029 Integrated Media Sales Anne Hassett Director, West Coast 415-404-2860 anne@hassettmedia.net Director of Retail Sales Joshua Kelly jkelly@aimmedia.com 800-443-4974, ext. 702 (For front cover imprint changes, email BNImprints@aimmedia.com or call 702-587-8583) Senior Brand Marketing Kristen Zohn Manager kzohn@aimmedia.com 917-860-8733 Marketing Designer Judith Nesnadny jnesnadny@aimmedia.com Accounting & Billing Linda Koerner 513-318-0325
ACTIVE INTEREST MEDIA, INC. AND SUBSIDIARIES
Chairman & CEO Andrew W. Clurman Executive Vice President & Chief Financial Officer Brian Sellstrom Chief Technology Officer Nelson Saenz Senior Vice President of Operations Patricia B. Fox Vice President, Production and Manufacturing Barb Van Sickle Vice President, People & Places JoAnn Thomas AIM Board Chair Efrem Zimbalist III
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BETTER NUTRITION, ISSN #0405-668X. Vol. 82, No. 9. Published monthly by Cruz Bay Publishing, an Active Interest Media company. 5720 Flatiron Parkway, Boulder, CO 80301; 303-253-6300; fax 303-443-9757. ©2020 Cruz Bay Publishing. All rights reserved. Mechanical requirements and circulation listed in Standard Rate and Data Service. The opinions expressed by the columnists and contributors to BETTER NUTRITION are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Articles appearing in BETTER NUTRITION may not be reproduced in whole or in part without the express permission of the publisher. BETTER NUTRITION does not endorse any form of medical treatment. The information presented here is not meant to diagnose or treat any medical condition. We urge you to see a physician or other medical professional before undertaking any form of medical treatment.
• SEPTEMBER 2020
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NEWS*BITES BY VERA TWEED
WHY YOU SHOULD GO
ORGANIC
Many people choose organic food to lessen their exposure to synthetic pesticides and fertilizers, but there are many more benefits to this wholesome way of eating. Health-wise, organic crops contain more concentrated nutrients than conventional crops, so they’re better for you. Plus, organic farming methods protect and enhance our environment, making our food supply more sustainable, diverse, and secure. “What happens on organic farms has a synergistic impact,” says Jessica Shade, PhD, Director of Science Programs at The Organic Center, a nonprofit educational and research organization. Organic farming makes the soil richer, more resilient to climate change, and capable of absorbing and retaining more carbon monoxide from the atmosphere. And organic farmers grow a much greater variety of crops, which helps us develop more diverse diets while also enabling essential pollinators, such as bees and birds, to thrive. “Organic farms have almost twice as many pollinators as conventional farms,” says Shade.
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Health Benefits A review of 35 different studies, published in the journal Nutrients, compared the health of people who regularly eat conventional produce with those who eat a mostly organic diet. Organic consumers suffered from less infertility, and did you know ... pregnant women who Organic farms grow flowers ate organic experi69% more flavanones and other plants just to enced less preeclamp51% more anthocyanins attract pollinators such as sia and their babies 50% more flavonols bees, as well as lady bugs had fewer birth de28% more stilbenes and other beneficial insects fects. Children who ate 26% more flavones that eat harmful bugs. a mostly organic diet 19% more phenolic had fewer allergies acids and ear infections, and adults were less likely to be overweight And it’s not just veggies. When or to develop serious health issues, compared to conventional meat and including heart disease, diabetes, milk, organic versions have been stroke, or non-Hodgkin’s lymphoma. found to contain more beneficial omega-3 fats and antioxidants. Nutritional Content In addition, organic meat contains An analysis of more than 300 studies less cholesterol, and organic milk found that when compared to contains more minerals. conventionally grown crops, organic plant foods contain: For more information, visit organic-center.org
Illustration: adobestock.com
Nutritious and sustainable, organic food is better for you—and the planet.
• SEPTEMBER 2020
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NEWS*BITES
UBIQUINOL
Relieves Fatigue
Ubiquinol is the active form of CoQ10, a nutrient used by cells to produce energy. While many studies have shown that it can help people with heart failure, a new study in Japan found that Ubiquinol supplements can also revitalize energy in healthy middle-aged people who experience fatigue. In a group of 60 people, researchers compared the effects of 100 or 150 mg of Ubiquinol daily to a placebo during a 12-week period. They measured blood levels of the nutrient and surveyed participants’ energy levels during and after a series of challenging mental tests. They found that both doses of Ubiquinol raised blood levels of the nutrient and significantly enhanced energy. The study was published in the journal Nutrients.
People who walk significantly more steps each day live longer, according to a study that
tracked nearly 5,000 people for a decade. More specifically, researchers compared the lifespans of Americans who were age 40 or older at the outset and took no more than 4,000, 8,000, or at least 12,000 steps daily. Compared to people taking 4,000 or fewer daily steps, risk of death from any cause was 50 percent lower for those taking 8,000 daily steps and 65 percent lower for 12,000 daily steps. Steps can be measured with pedometers, smartwatches, fitness bands, or the Apple Health app on iPhones and the Google Fit app on Android phones.
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FISH AND FISH OIL
REDUCES BRAIN DAMAGE FROM AIR POLLUTION
Air pollution makes the brain shrink faster with age, but the omega-3 fats in fish and fish oil can counteract the effect. In a study of 1,315 women with an average age of 70 who lived in polluted areas, brain scans showed that those with the highest blood levels of omega-3s suffered the least brain shrinkage. Although individual needs vary, eating salmon, sardines, or other omega-3-rich fish several times a week—or taking 1,000 mg or more of fish oil or vegan omega-3 supplements—can usually get blood levels into a healthy range.
Photos: adobestock.com
50–65% FEWER DEATHS
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PASSION BEHIND THE PRODUCT
*
companies fostering personal & global well-being
Snack On!
Charles Coristine, owner of LesserEvil, left his Wall Street job to buy this boutique snack company—and the world is a sweeter (and cleaner) place because of it. BY NEIL ZEVNIK
There was a time not so long ago when “snacking” was a dirty word. If you were someone who “ate healthy,” you eschewed all of those between-meal indulgences that were most likely fried in some unhealthy oil and/or loaded with sugar and preservatives. Unfortunately, sensible options were few and far between—and their flavor often left a lot to be desired. But then attitudes changed. Nutritional information became more available. “Grazing” became a viable dietary habit. And a wide panoply of healthy and tasty snacks inundated store shelves. So the question now becomes not which snacks are genuinely healthy, but which ones make the greatest contribution to personal and planetary welfare? Enter Charles Coristine and his LesserEvil brand.
When Popcorn and Meditation Merge Coristine left behind a successful career on Wall Street to dive into a whole new world when he bought boutique snack company LesserEvil. Focused on organic popcorn and inspired by his meditations at a holistic nutrition retreat, he conceived of a laughing Buddha as the perfect packaging guru for his brand. “The gurus on our packages represent our curiosity around our existence and interconnectedness,” Coristine says. “We want to endorse a holistic message of universal tolerance, love, and peace. We believe that there is a guru in each and every one of us. People love the playful and universal messaging, they care about organic, and they care about what they put into their bodies. ”
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Natural Medicine Online House Call: A 5-Part Series
to Foster Your Optimal Health
“Our mantra around food is that we would not put anything in our snacks that we wouldn’t feed our own children,” says Charles Coristine of his LesserEvil brand. So Coristine set out to source only the best ingredients he could find. For sound reasons. “They actually taste better and are better for you and your family,” he says. “Our mantra around food is that we would not put anything in our snacks that we wouldn’t feed our own children.” That means organic of course. But it also includes no GMOs, no refined sugars or salts, no vegetable or hydrogenated oils, no antibiotics or hormones, no preservatives, and no artificial colors or flavors. All of which would mean nothing without flavor. “It’s all about the oils,” says Coristine. You can feel the difference organic coconut oil, avocado oil, and ghee make. It comes down to the experience of eating and how you feel afterwards. Does it make you feel light and fulfilled, or heavy and guilty?”
It’s About More Than Healthy Snacking Not content with just creating splendid snacks, LesserEvil wants to make a contribution to improving the world in other ways as well. Organic ingredients, sustainable sourcing, energy-saving initiatives, and biodegradable packaging are just a few of their contributions to the welfare of the planet. And they even compost most of their factory waste.
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Because for Coristine, LesserEvil is as much a way of life as a business. “I think, if you believe in your heart, all-in conviction is a very powerful thing,” he says. “This is our recipe for life: super-clean ingredients and dynamite taste, for what we hope is a down-anddirty smash-em-up beautiful life.”
The Institute for Natural Medicine is pleased to offer a FREE online learning series with hands-on, mini-sessions from naturopathic medicine’s leading experts.
Nutrition & Diet Remain Your Best Medicine Denise Long, ND discusses the cleanseelimination approach, an anti-inflammatory diet and how to find the right food choices for your best health. Crane Holmes, ND shares an overview of special diets and the microbiome and why you might benefit from changing your daily eating choices.
The Radical Impact of Movement & Exercise Michelle Simon, ND inspires you to bring movement to your life and shows easy-to-learn exercises to keep you in shape and well.
Mark Heisig, ND teaches novel physical medicine approaches that address chronic pain and explores effective approaches to post-concussion syndrome.
the Mind-Body Connection
CRUNCH ON THIS!
First heavenly popcorn, now Paleo and Egg White Puffs in a range of tasty flavors. And when you want something sweet to sink your teeth into, try LesserEvil’s scrumptious mini cookies in Almond Butter Chocolate Chip and Snickerdoodle. Many of the products are compatible with common dietary restrictions, including dairy-free, vegan, Paleo, and more.
Nicola Dehlinger, ND explains why mind-body medicine is essential to healing and offers techniques to connect you to your best self.
Visit
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IN THE SPOTLIGHT
*
stay-healthy secrets from leading experts
Food for the Soul
Nutrition writer and wellness expert Leah Vanderveldt looks at the spiritual side of eating and wellness in her latest book, Magical Self-Care for Everyday Life. As the author of several forwardthinking cookbooks, including 2019’s The CBD Kitchen, Leah Vanderveldt has long known that nourishment extends significantly beyond the physical to the mental, emotional, and even the enchantingly spiritual. Her latest book—Magical Self-Care for Everyday Life: Create Your Own Personal Wellness Rituals Using the Tarot, Space-Clearing, Breathwork, High-Vibe Recipes, and More—sprinkles conscious and soulful eating with a bewitching blend of earthy and otherworldly self-care ingredients. “Magical self-care means connecting to your intuition to take care of yourself holistically,” she says. “It uses mystical and everyday tools and practices to get you in touch with your core self and inner wisdom. It’s about adding a little fun, mystery, and magic to your wellness routine.” For Vanderveldt, who embraces alternative therapies ranging from reiki to herbalism to astrology, this expanded approach to wellness meaningfully augments her primary self-care habits of getting enough sleep, drinking a lot of water, and eating well. “I think intentional rituals can enhance and make us more mindful of the routine things we do to care for ourselves anyway,” she says. “For example, before sleep I like to wind down with an herbal infusion and some breathwork. I infuse my drinking water with crystals as a way to make hydrating more exciting. And when I prepare a meal for myself, I think of how I want to feel and channel that into my cooking. Adding these intentional elements makes these things feel special and brings me into the present moment.”
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Win a copy of Magical Self-Care for Everyday Life! We’re giving away 5 copies. Email your name and address to betternutritionfreebie@ gmail.com. Put “Self-Care” in the subject line.
Photo: Diana Zapata
BY CHRIS MANN
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Everyone Wants to Know … BN: What are some key ways to get practical with magic in the kitchen? LV: First, ingredients. So many plants have magical properties. It’s worth doing a quick search on herbs and plants that you want to use in your cooking and just seeing if they have any lore behind them. Basil is a great herb for abundance, for example, and just knowing that as you’re cooking with it can be a little magical. Second, set an intention for your meal. Beyond it being cooked well and tasting good, your intention could be, “I want to feel really supported and calm as a result of eating this dish.” As you prep and stir, think of your intention.
BN: Why is it helpful to embody the four seasons? How can we do that with food this fall? LV: Nature is such a good mirror for us. It subtly prompts us to change our rhythms and get a balance of everything throughout the year. In the fall, we get foods that want to be roasted and turned into soups and stews—we’re being encouraged to warm ourselves from the inside out as the weather gets colder. As the harvest comes in and the leaves begin to fall, we’re asked to turn toward our homes and ourselves a little bit more and reflect on what we’d like to shed. The grounding, warming, sweet foods of fall help to steady and support us as we go through this transitional time of year.
BN: How can the tarot factor into daily self-care? LV: I use it as a daily check-in. If something’s on my mind or I’m feeling a little off, I’ll ask the tarot about it or just come to my deck with an open mind and pull a card. I journal about whatever comes up. The tarot is an intuitive tool, but it also helps you get to know yourself better, which is key to finding self-care that really nourishes you. You can also ask the cards: What kind of self-care would best support me today? How would my mind feel cared for? My body? My heart?
Photo: Diana Zapata
BN: Which high-vibe recipes help ground your favorite magical rituals? LV: I love a hearty stew or lentil dish after a breathwork practice. There’s a specific type of breathwork that involves deep, continuous breathing for 30 minutes at a time. The experience is challenging but transformational. I find that I need something really filling and comforting to eat afterward to ground down. Breath represents the air element, and lentils are from the earth, so they balance each other out nicely. It helps me come back to Earth and feels cozy.
BN: What goes into The Empress Breakfast? LV: I love making toast that feels a little fancy. I found myself doing my daily tarot check-in over breakfast and I decided to make a meal as a tribute to one of my favorite cards—The Empress (a tarot card symbolizing abundance, receptivity, and self-worth). I use fresh ricotta, roasted squash, basil, olive oil, and pomegranate seeds—which is the Empress’s signature fruit.
BN: What role does breathwork play in our healing? LV: It’s one of our most accessible wellness tools—it’s free, simple, and holistically cleansing. It can physically cleanse the body, but it helps emotionally and spiritually cleanse too. As the parent of a one-year-old, my days feel busy and a little all over the place. But I can always make time to breathe. I like to do a six-count inhale and six-count exhale four times in a row. In a minute I feel calmer and more connected to myself. I do longer breathwork sessions (like I mentioned above) that help with emotional release. Breathwork is connected to the idea that unprocessed emotions are stored in the body, and when we engage the breath in a way that activates the whole body, we’re able to get into those stuck places and release them. When I find myself feeling really tense and overwhelmed, I know it’s time to do a long breathwork practice.
BN: How has embracing the feminine in you changed your life? LV: I’m not burnt out all the time, I feel more creative, and it’s given me the strength to do what I really love and do it in a way that feels good. We’re so encouraged to be on, doing, and productive all the time, but that needs to be balanced by quiet, space, connection, and softness. It’s an ongoing process, but it’s helped me balance my nervous system and feel more grounded throughout my day.
BN: How can eating well help cultivate a kinder relationship with oneself? LV: It’s about finding what feels good for you and your body. I think we get caught up in trying to eat a certain way or eat certain things because they’re “good” for us. But I think there’s an element of listening to what our bodies need and want that’s really important to our emotional and physical health. Balance is where the kindness lies—not being too rigid about your food while also giving yourself everything you need to thrive.
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HOT BUYS
*
new & notable
Healthy Fall Finds
From yummy elderberry gummies to skin-brightening cleansing pads, may we present our favorite new products of the month.
Meet Your Immune Team Take your immune health to the next level with Ancient Nutrition’s line of immune health supplements. These new formulas feature hand-selected, bodyready, and active ingredients, fortified with the hardy probiotic strain Bacillus subtilis. The blends are also designed to support gut-related immunity. Choose from Vitamin C + Probiotics; Zinc + Probiotics; Echinacea + Astragalus; and Elderberry + Probiotics.
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Come Clean Clean, clarify, and revitalize your skin anytime, anywhere with Desert Essence Facial Cleansing Pads . There are three new varieties to try: Cucumber & Aloe helps cool and calm irritated skin; Cannabis Sativa & White Ginger helps smooth, tone, and nourish skin; and Pineapple Enzyme helps remove dead skin cells to reveal softer, smoother skin. All the pads contain skinbalancing witch hazel.
Give It a Shot Mushrooms and adaptogenic herbs make a powerful health-boosting duo in Four Sigmatic Wellness Shots. These shelf-stable shots are super easy to use: just twist and sip. Pick from Adaptogen Focus with Lion’s Mane; Adaptogen Immune Support Elderberry with Chaga; and Adaptogen Beauty with Tremella. Try starting your day with Focus, then try caffeine-free Immune Support midday, and end with Beauty.
Enjoy the Sweet Life Kick sugar, keep candy. That’s the tagline for Smart Sweets, a company dedicated to making delicious candy you can feel good about. Their chewy, berry-flavored Sweet Fish candies taste even better than the conventional brand— and they are infinitely healthier. They feature plant-based ingredients and are free from sugar alcohols, artificial sweeteners, and added sugar. Just 3 grams of sugar per bag.
It’s the Berries Black elderberry has been used for centuries in traditional herbalism for immune support. Gaia Herbs Elderberry Gummies are a tasty way to reap the benefits of this immune-fortifying berry. These vegan, gluten-free chews are made from real fruit. The elderberries are hand-picked and hand-harvested. They’re available in three varieties: Everyday Elderberry; GaiaKids Everyday Elderberry; and Black Elderberry Extra Strength.
• SEPTEMBER 2020 7/27/20 4:39 PM
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How to Benefit from Calcium Supplements
We all know that calcium helps build strong bones, but there’s a lot more to it than that. BY VERA TWEED
The Calcium, Vitamin D, Magnesium Trio Vitamin D is recognized as being essential for the absorption of calcium, as well as overall health. And vitamin D supplements have gained popularity in recent years, especially as we spend more time indoors, so our bodies produce less of the “sunshine vitamin.” But without adequate magnesium intake, vitamin D cannot become fully active in the human body, and even high doses may not correct a deficiency.
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Photo: adobestock.com
Calcium and Magnesium These two minerals need to be balanced because they work together in the human body. For example, calcium excites nerves and makes muscles contract, while magnesium calms nerves and makes muscles relax. Calcium is used in blood clotting, while magnesium helps to prevent dangerous clots. Too much calcium in relation to magnesium leads to an exaggerated and lingering stress response in nerves, muscles, and hormones.
Such an imbalance can also raise levels of chronic inflammation and is linked to heart disease, diabetes, some cancers, chronic obstructive pulmonary disease, depression, cognitive problems, and premature death. And this type of imbalance is rampant. During the past few decades, studies have suggested that the optimum ratio of calcium to magnesium is under 2:1—at least 250 mg of magnesium with 500 mg of calcium, as an example. But the typical American consumes a ratio of 3:1—too little magnesium in relation to calcium. Since the late 1970s, the amount of calcium in American diets has increased more than twice as much as magnesium because calcium—but not magnesium—is added to many processed foods. A rise in chronic diseases parallels this trend.
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Calcium for bone health is one of the most widely doctor-recommended supplements, but conventional advice to take it typically omits a few important facts. Too much supplemental calcium, as well as too little, can be detrimental to your health. And it doesn’t work alone. Calcium needs a few other important nutrients—magnesium, vitamin D, and vitamin K2—to deliver its rightful benefits.
In addition, high-dose vitamin D supplements—often taken today—can severely deplete magnesium, creating or worsening an imbalance with calcium. A balanced combination of these nutrients provides optimum benefits. While calcium alone does not reduce fractures in older people, studies have found that a combination of vitamin D and magnesium has reduced the incidence of fractures, Alzheimer’s disease, and death.
How to Get Enough Calcium—But Not Too Much Experts recommend 1,000 mg of calcium daily for adults, and 1,200 mg daily for women over 50 and men over 70. These refer to total intake from food and supplements, not supplements alone. To identify the right amount of supplemental calcium for you, calculate the amount of calcium in your diet. If you fall short, take supplements to fill the gap. For example, if you need 1,000 mg and your diet provides 700 mg, supplement with 300 mg. To get the full benefits, also take these nutrients that work with calcium: MAGNESIUM: Most Americans are deficient. To maintain a balance with cal-
cium, the daily requirement would be at least half of your optimum calcium intake: 500 mg of magnesium for women up to age 50 and men up to age 70, and 600 mg after that.
Calcium and Vitamin K2 Studies show that high levels of calcium can promote heart disease through calcification and stiffening of arteries. Vitamin K2 can prevent and possibly reverse these conditions, enabling calcium to be better utilized for bone health and other functions, without the risks. The richest food source of vitamin K2 is natto, a Japanese fermented soy food, but other foods are not likely to provide adequate amounts. Studies have found that two forms of the vitamin are effective: MK-4 and MK-7. Supplements may contain one or both forms, and the vitamin is sometimes combined with other nutrients in formulas for bone health.
VITAMIN D: Daily recommended amounts are 600 IU (15 mcg) for adults up
to age 70 and 800 IU (20 mcg) thereafter, assuming you get minimal sun exposure. Use supplements to make up any shortfall in your diet or get a vitamin D blood test and take enough to achieve optimum blood levels. VITAMIN K2: There is no set recommendation for daily intake of vitamin K2, and studies have used a range of doses. Research supports 180 mcg daily of the MK-7 form and 1,500 mcg daily for the MK-4 form.
Photo: adobestock.com
Photo: adobestock.com
How to Calculate Amounts of Calcium, Magnesium, and Vitamin D in Your Diet To track the amount of calcium, magnesium, and vitamin D in your typical meals, snacks, and beverages, use a website or app such as:
Click It
Visit betternutrition.com for more articles about calcium, including: Can You Take Too Much Calcium? betternutrition.com/featuresdept/can-you-take-too-muchcalcium
myfitnesspal.com: website and app mynetdiary.com: app
Calcium Myths and Facts betternutrition.com/checkout/ calcium-myths
Although free food-tracking versions of these are available, you may need to use a paid version to track specific nutrient intake. However, once you get a sense of where you stand, you won’t need to continually track individual nutrients unless you make significant changes in your diet.
Eating for Bone Health betternutrition.com/diet-andnutrition/7-high-calcium-foodsfor-bone-health
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ASK THE NATUROPATHIC DOCTOR
*
answers to your health questions
Antiviral Herbs & Vitamins Key supplements you need for optimum immune health.
Q
What if there is a second wave of COVID-19 this fall? What can I do to reduce my risk of getting ill with COVID, or any other viral infection?
The best approach to health, always, is to avoid getting sick. In case that sounds sassy, what I mean is that health is a force that requires tending. Don’t take it for granted! If you read my column you know I stress eating good food, practicing good sleep and hygiene habits, drinking water, getting exercise—the basics. Your body/mind/spirit require tender loving care and a good deal of maintenance.
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Invest in your self-care, and make good choices, as often as possible. We do know that COVID-19 usually causes mild symptoms unless you have underlying health weaknesses. The more “co-morbidities,” the more vulnerable you are. Many of these health-slaying conditions are preventable (clogged arteries, chronic bronchial infections, diabetes). Making more informed
choices now can help restore, and preserve, your precious health. For one thing, make sure you’re getting adequate sleep, which can increase your resistance to all infections. Less than seven hours of sleep a night over time will inhibit your production of natural killer (NK) cells—potent white blood cells that fight disease. Sleep also allows melatonin to be released into the body, which supports immune function and helps control inflammation in viral infections via its antioxidant properties. And wear a mask when you go out in public. Why should we still be wearing
Photo: adobestock.com
BY EMILY KANE, ND, LAC
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ASK THE NATUROPATHIC DOCTOR
masks when in crowded spaces? Because of asymptomatic spreading of COVID-19 and many other viral illnesses. Seriously ill people are likely contagious for at least 10 days after symptoms appear. Even people with mild cases can be contagious for several days.
DIY Herbal Hacks
Studies of COVID-19 have given us some useful information about preventing and containing viral outbreaks. Suppose, for instance, we could kill the virus in the nose and throat before it became established? Maybe we can. Consider making an antiviral nose and throat spray using well-established herbs that Viruses 101 have antiviral activity: Viruses are tiny, astragalus, licorice, as you know, and did you know ... elderberry, and do their dirty work Our bodies have a built-in eupatorium. Mixing inside cells. As natural antiviral mechaone or a few of these opposed to bacteria, nism. It’s called fever. In tinctures with a saline which are much general, a mild fever for or xylitol spray is a larger and infect the a few days is the perfect convenient way to space outside our cells, solution for burning out help keep viruses from viruses penetrate into a virus. becoming established our cells, co-opting in your body. Or you replication machinery could enjoy steam and multiplying like inhalation with antimicrobial essential crazy. This stealth destruction can oils such as thyme, oregano, or eucalyptus. make us feel achy all over, as though Garlic is renowned for its antiviral we were hit by a proverbial bus. properties. Because it’s pretty bitter Luckily, our bodies have a built-in raw, you can bake peeled garlic with a natural antiviral mechanism. It’s bunch of other robust roasting veggies, called fever. In general a mild fever or pop cloves in the microwave for a for a few days is the perfect solution few minutes, then peel and enjoy. for burning out a virus. I’ve often heard Cooked garlic can be dipped in a bit health professionals suggest Tylenol of honey for children. for fevers. I advise against that. Try to avoid suppressing a fever other than in a baby or frail elder, or if the fever What More Can You Do? lasts for more than 48 hours or goes Given the lack of proven therapies over 104°F. for many viral illnesses, including Instead, push the fever. This is COVID-19, lifestyle and nutritional your body trying to kill the virus. Heat considerations are especially vital. stimulates the metabolism, increasing Getting outdoors, for example, is very enzyme productivity and enhancing helpful for a healthy immune response, bone marrow release of new white in part because sun exposure promotes blood cells. A fever means that your vitamin D3 synthesis, another innate immune system is working to slay immune enhancer. It is well documented the virus. that patients exposed to direct sunlight To put it plainly, viruses dislike heat. and plenty of fresh air during the 1918 In addition to frequently washing your influenza pandemic had much lower hands and keeping your fingers away rates of infection and less severity from the “danger triangle” of eyes, of infection. nose, and mouth, one of the best ways Fruits and vegetables are to ward off illness if you’re concerned naturally high in fiber and about viral exposure is to sweat. Get in bioflavonoids. Fiber and fermented a sauna, bundle up and go for a brisk foods enhance the gut microbiome walk, or take a hot bath then cuddle up and improve its overall ability in bed with a heavy blanket. to fight viruses. Flavonoids (natural
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pigments found in brightly colored produce) help reduce inflammation and inhibit the viral enzyme 3CL protease, which slows viral replication. Vitamin C is also a potent virusfighter that works by helping increase NK cell production, decreasing inflammatory fallout from viral infections, and reducing penetration of inflammatory proteins into lung cells by nearly threefold. In fact, recent Chinese research details shortened hospital stays and zero mortality among hospitalized COVID-19 patients who received intravenous vitamin C. No adverse reactions were reported. Other natural antivirals include:
*
* * *
* *
+
Propolis is a substance produced
by honeybees to seal gaps in their hives. Along with its high flavonoid content, propolis helps viral clearance by increasing apoptosis (death of cells that are sick). Astragalus reduces inflammation, is a proven antiviral, and inhibits production of inflammatory cytokines. Berberine, the active constituent in goldenseal, has antiviral and antibacterial properties. Elderberry has been shown to reduce the severity and duration of colds and flu by blocking both viral uptake and the ability of viruses to infect host cells. (It has not been studied in relation to COVID-19.) Vitamin A, up to 25,000 IUs daily, is a potent immune booster. Woman who are pregnant or could become pregnant should use with caution. Zinc has been shown in preliminary studies to potentially reduce COVID severity. Use 5–50 mg daily.
Find a licensed naturopathic doctor for a virtual (telemedicine) or in-person consultation at naturemed.org/ find-an-nd/.
• SEPTEMBER 2020
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Back-to-School
Essentials
ChildLife Essentials® offers a variety of supplements developed by a pediatrician and formulated specifically for use by infants and children beginning at age six months. All ChildLife® products are made from natural ingredients, are gluten-free, and do not contain artificial colors, flavors, or sweeteners. To support your children’s daily health, try our daily maintenance recommendations: ChildLife® Multi Vitamin (liquid or non-gummy gummiesTM) Liquid Vitamin C Pure DHA Vitamin D3 The combination of these vitamins will support your child’s brain, bone, and immune health for life.*
childlifenutrition.com |
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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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NATURAL BEAUTY
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pure ingredients for skin & body
Witch Hazel: A Skin-Healing Wonder Clean and clarify your complexion, and calm under-eye puffiness with witch hazel—a time-honored medicinal plant full of skincare uses. BY SHERRIE STRAUSFOGEL
and other contaminants. “It’s the power in all of our toner products,” says Bryan Jackowitz, president of Humphreys Witch Hazel Skincare. “The natural botanical power of certified organic witch hazel effectively removes excess oils and impurities in a natural way, without
using artificial ingredients like salicylic acid, high levels of denatured alcohols, alpha or beta hydroxy acids, or benzoyl peroxide. In addition to cleansing and toning, witch hazel helps to soothe skin irritations due to environmental exposure or use of harsh skincare products. Another beauty use and makeup artist secret is to use witch hazel toner to reduce under-eye puffiness and to set makeup after application.” Toners can also be used for a quick refresh throughout the day. Refrigerate your toner, close your eyes and spray, or put a few drops of cooling toner into the palms of your hands and then press them into your face. With all these skin benefits, isn’t it worth the extra step in your skincare regimen?
Photo: adobestock.com
Want the ultimate in clean skin? Just a simple swipe or spray of toner removes any last traces of dirt and impurities stuck in your pores after you wash while also killing bacteria that can live within the pores. Toning balances the skin’s pH level, which makes it less prone to irritation, reduces acne and blackheads, prevents ingrown hairs, and evens skin tone. Toning also shrinks pores, refreshes, hydrates, and prepares skin for a serum or moisturizer. The time-honored medicinal plant witch hazel (Hamamelis virginiana) continues to be the standard ingredient in many toners. Native to North America, witch hazel was used by indigenous tribes to fight swelling, sores, and infections. The bark and leaves of the witch hazel plant contain antioxidant polyphenols and tannins that are used to make this skin-healing astringent. Plus, witch hazel is high in proanthocyanidins that have antiviral effects. Witch hazel offers benefits over other beauty ingredients because it’s completely natural and free of environmental pollutants, irritating ingredients, fake fragrances,
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Give sensitive skin what it craves with Humphreys Soothe Witch Hazel with Rose Alcohol-Free Toner. This Wild Crop Certified Witch Hazel toner adds soothing rose water and moisturizing sodium hyaluronate, vitamin E, and aloe to treat sensitive skin. Your skin may be drier in the winter and oilier in the summer, so Humphreys offers seven toners tailored to every skin condition—all distilled to extract witch hazel’s pure therapeutic essence.
Refine large pores and discoloration with InstaNatural 7% Glycolic AHA Toner. Witch hazel is combined with the exfoliating benefits of glycolic, lactic, and fruit acids to boost the skin’s natural renewal process and prep it for moisturizer or treatment. Hydrating hyaluronic acid and soothing botanicals help brighten and smooth skin without causing irritation or dryness.
Earth Science Refreshing Facial Mist gives your skin a burst of soothing plant-based moisture and antioxidants for a healthy-looking glow. Witch hazel helps freshen, cool, and recharge skin. Hyaluronic acid and aloe vera naturally replenish moisture, while sea kelp, calendula, and chamomile calm, hydrate, and comfort skin. It’s also enriched with panthenol and niacin.
Tighten and tone your skin with Derma E Firming DMAE Toner. Witch hazel, firming DMAE, and potent antioxidants alpha lipoic acid and C-ester strengthen skin, rebalance its pH after cleansing, and prep it to better absorb a serum or moisturizer. Additional natural astringents horsetail and horse chestnut, plus calming lemon grass and chamomile, refresh your skin.
Refresh and recharge your skin with Hyalogic Orange Blossom Facial Toner. Witch hazel, steam-distilled neroli orange blossoms, hyaluronic acid, and aloe intensely hydrate and soothe skin. Spray this toner to prep your skin to better absorb a serum or moisturizer. The zesty scents of neroli and white grapefruit make an ideal makeup or midday refresher. This toner is also available in Rose Water. SEPTEMBER 2020
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BLACK GARLIC
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The
Secrets of Becoming StressHardy TRY THESE FOUR STRATEGIES TO FEEL CALMER, MORE CENTERED, AND BETTER ABLE TO HANDLE MODERN PRESSURES AND CHALLENGES. BY MELISSA DIANE SMITH
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M
ore so than any other year in recent history, 2020 has brought unprecedented changes to our lives: A worldwide pandemic, which led to social distancing, anxiety, and stay-at-home orders along with an economic shutdown, unsettled work conditions, job layoffs and furloughs, financial difficulties, and uncertainty about the future. If you’ve been feeling stressed this year, that’s understandable, and you aren’t alone. In late April, during the height of the coronavirus-related economic crisis, roughly 70 percent of Americans experienced moderate-to-severe mental distress—triple the rate seen in 2018. No one could have predicted the twists and turns we have experienced. During these unsteady times, it’s more important than ever to learn how to make yourself more resilient to extra stress. By following the strategies below, you can feel stronger, more focused, and better fortified to cope with life’s unexpected changes and pressures.
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Avoid Drugs, Alcohol, Cigarettes, and Chemicals
2
Eat A Nutritious, BloodSugar-Balancing Diet
You may be tempted to reach for sugar when you’re anxious—sugar actually does reduce psychological stress in the short term, but it causes long-term physical stress to your brain and body. Refined carbohydrates, such as sugar, sugar-sweetened beverages, and whiteflour products, rob the body of its nutrient reserves and weaken the adrenal glands, which produce our body’s main stress response hormones. This makes people feel more tired and less able to cope in the long run. High sugar intake also is linked to depression, which lowers our ability to cope with stress. A key to promoting stress-hardiness is to eat foods that are rich in nutrients and that help stabilize blood-sugar levels, including adequate amounts of unprocessed protein and fat, as well as low-starch vegetables such as broccoli, greens, asparagus, and mushrooms. A nutritious blood-sugar-balancing diet helps adrenal glands function at their best and promotes increased mental focus, better moods, and more long-term energy. Eating a diet that is rich in fresh fruits and vegetables is particularly important. Research has established that people who eat more fruits and vegetables have a reduced incidence of mental disorders, including lower rates of perceived stress, negative mood, and depression. People who eat more fruits and vegetables also have
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Are EMFs Causing Your Body More Stress?
In our day-to-day lives, our bodies are challenged by many environmental stressors, including increasing levels of electromagnetic fields (EMFs)—some of which are unavoidable. Natural EMF sources include the Earth’s magnetic field and sunlight. But in recent decades, we have been exposed to an astounding amount of synthetic EMFs from manmade sources, such as mobile phones, WiFi and Bluetooth technologies, cell phone towers, and, increasingly, the controversial 5G network of communication bandwidths. Other EMF sources include computer screens, microwave ovens, and other technological devices that we use. Exposure to EMFs results in oxidative stress—formation of free radicals—in many tissues of the body and may also cause significant changes in blood antioxidant markers. Research also suggests that EMFs affect the nervous system. The most commonly reported symptoms related to EMF exposure include headache, fatigue, sleep disturbance, insomnia, depression, attention dysfunction, irritability, anxiety, and memory changes. Information medicine—a relatively new branch of Western medicine that describes bodily functions in terms of frequencies and oscillations—aims to restore dysfunctional cell imbalances often caused by EMF exposure in a number of ways. One is by applying biologically healthy frequencies. In this method, a cutting-edge device, often in a chip form that attaches to your cell phone, contains an encapsulated blend of minerals programmed with state-of-the-art biofeedback devices. “Just like a hard drive, this device stores thousands of beneficial frequencies that go into resonance with the electromagnetic field of the body and inform the body to make changes to counteract the synthetic electromagnetic fields we have introduced into our environment,” says David Andres, the Chief Executive Officer for Vita-chip in the United States. “When these harmful electromagnetic fields are counteracted by using the chip, your body can reduce the stress it’s been experiencing from EMFs by lowering levels of cortisol, the stress hormone, as well as balancing levels of serotonin, the mood hormone, and regulating melatonin, the sleep hormone,” says Andres. The body can then reactivate its natural healing capabilities, and people end up experiencing less stress, reduced pain, more energy, and improved sleep, according to Andres. To learn more about the Swiss-made informational bio-resonance chip, known as Vita-chip (now available in the U.S.), visit vitachipus.com.
Photo: (this page and previous spread) adobestock.com
The first step in developing stresshardiness is to avoid unnecessary substances that increase the body’s stress load. This includes drugs, alcohol, cigarettes, and even chemical additives in processed foods. More than half a century ago, the father of modern stress research, Hans Selye, MD, discovered that exposure to toxic chemicals elicited the body’s stress response and caused enlarged, overworked adrenal glands and suppression of the immune system.
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Nearly half of all Americans—and by some estimates up to 80 percent— don’t get enough stress-busting magnesium from their diets. a higher likelihood of optimal mental states. Green leafy vegetables, such as broccoli, spinach, and kale, are particularly rich in nutrients that are good for stress management, such as magnesium and B vitamins, including folate.
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Use Nutrient Supplements and Other Natural Remedies
For extra support, it’s a good idea to regularly use supplements and have other stress-relieving natural remedies on hand when you need them. While it’s not a definitive list, key stress-busting supplements, include:
stress and help reduce or eliminate its adverse effects. Yet research shows that Americans struggle to get the recommended amounts of 310–420 mg per day. Nearly half of all Americans— and by some estimates up to 80 percent— don’t get enough from their diets. Most multivitamins contain less than 100 mg of magnesium, so most people can benefit from taking a separate magnesium supplement. Start slowly, with doses of 150–300 mg per day. But if you exercise heavily, are under a lot of stress, or have health conditions associated with magnesium deficiency (ranging from high blood pressure to metabolic syndrome to depression), you may need considerably more. Magnesium citrate is the most commonly used form in supplements. You can take capsules, tablets, or powders (that you can mix into beverages). If you end up taking too much, the main side effect is loose stools. You can usually solve that problem by taking less of the supplement or by switching to a different form of magnesium (e.g., magnesium glycinate). Bach Flower Rescue Remedy
Photo: (this page and previous spread) adobestock.com
Daily Multiple
Studies have linked stress with deficiencies in micronutrients, so a daily broad-spectrum multi with a wide range of nutrients is a great place to start boosting your mood and your body’s ability to handle stress. One study found that men who took a daily multi containing vitamins, minerals, and antioxidants showed a significant reduction in anxiety and stress, along with an improvement in alertness and general daily functioning, when compared to men taking a placebo.
Rescue Remedy, which contains five Bach flower essences, provides convenient, gentle, non-habit-forming relief of occasional stress: It is the most widely distributed natural stress and sleep brand worldwide. Developed over 80 years ago and trusted today by millions, Rescue Remedy is a great resource to keep in your purse or briefcase—or as part of your first aid kit—for support during unexpected or upsetting events.
To help relieve feelings of stress, put 4 drops into your drink of choice or directly on your tongue. The remedy is also available as a spray and as pastilles (sugar-free lozenges). CBD
CBD (cannabidiol), a naturally occurring compound in cannabis plants, is an anxiety-buster (but it doesn’t get you high). Recent studies show that CBD elevates levels of serotonin—often called the “feel-good” hormone—and diminishes anxiety. In one study in Brazil, participants who took CBD reported lower anxiety levels, and brain scans confirmed the participants’ testimonials. Another study in Brazil monitored people who suffered from Social Anxiety Disorder during a public speaking test. Researchers found that participants who consumed CBD experienced “significantly reduced anxiety,” while the placebo group suffered from higher anxiety. More than half of the CBD users surveyed in a Harris Pol—some 55 percent—said they use CBD to relax. Respondents said they consider it more of a wellness aid than a recreational drug. Approximately 10 percent of men said they use CBD on a regular basis compared to 4 percent of women. CBD can be taken sublingually—by letting a tincture, spray, oil, or lozenge absorb under your tongue—or you can try capsules. Some CBD formulas are specifically designed for stress relief and include either essential oils or other herbs linked to stress reduction, such as chamomile, lavender, holy basil, and
Magnesium
Most holistic practitioners consider this mineral the top supplement for relieving stress. In fact, it’s so good at managing anxiety and stress that it’s sometimes called a natural “chill pill.” Magnesium seems to act on many levels to improve the body’s response to
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RidgeCrest Herbals Anxiety Free Stress Relief Complex
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Develop The 3 C’s of Psychological Hardiness
The topics covered so far—avoiding stressful substances, eating a bloodsugar-balancing diet, and using nutrient supplements and other natural remedies—are all ways to enhance the physical condition of the body. Total health depends on other factors that are mental, emotional, and spiritual in nature. Although stress from any source affects the body, it’s not enough to be physically strong. Research shows that to be truly resistant to stress, it’s also important to be psychologically hardy. We owe much of our understanding of psychological hardiness to psychologist Suzanne Kobasa, PhD, who developed the concept almost four decades ago. Although high stress was generally regarded as leading to a high risk of illness, Kobasa conducted numerous studies in the late 1970s and early 1980s that showed this wasn’t always true. Some people did succumb to the negative
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effects of stress with a much higher incidence of illness, but others experienced equal amounts of stress and remained quite healthy. Kobasa found that those who avoided illness had a different way of dealing with stressful events than the subjects in her studies who became sick. She identified the following three characteristics—what she called the “three Cs” of psychological hardiness— that kept people well even when they were under great stress. They are: Commitment—People with hardy
personalities have a deep commitment to their work and personal relationships, which they say gives them “meaning, direction, and excitement.” Such involvement supports them in solving their problems without letting stress disrupt their goals—and they have dedication to a task and the belief that is achievable. Control—They feel they can control
problems either through their actions or through their attitude toward those events. They recognize what is beyond their control, and they don’t waste effort and angst trying to control those things.
Challenge—They see stress or change
as an inevitable part of life and more of a challenge or opportunity for growth than a threat. They aren’t frightened of change, but are willing to work through difficult circumstances and even look forward to the chance to think creatively to solve problems. In study after study, Kobasa found that individuals who possessed the three personality characteristics of commitment, control, and challenge remained in good health even when exposed to high levels of stress. In one study that tracked the health of 259 executives over five years, Kobasa found that managers who possessed high levels of the “three Cs” had half the incidence of illness of those who didn’t. In the end, keep reminding yourself that stress hardiness isn’t the avoidance of stress. It’s a positive response to stress and the ability to minimize its negative effects. Just as germs don’t always make us sick if we have strong immune systems, stress is far less likely to make us ill if we learn the secrets of how to make ourselves stress-hardy.
Photo: adobestock.com
ashwagandha. Two examples: Garden of Life Dr. Formulated CBD Stress Relief Liquid Drops and PlusCBD Sprays.
• SEPTEMBER 2020 7/27/20 4:57 PM
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— O T K C — BA
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s Covid-19 restrictions impact school openings in the fall, back-t0school may look really different for your family this year. On the one hand, taking a break from rushed breakfasts, chauffeuring kids to extracurricular activities, the monotony of packing lunches, and the endless parade of germs kids bring home doesn’t sound all that terrible. But online education presents its own unique challenges. Here’s a round-up of essential tips, tricks, and must-have supplements to keep kids happy and healthy in this brave new world of learning.
Promote focus and attention. It’s harder for some kids to focus without the structure of a classroom setting. First, make it clear that this is not a vacation, but simply a different way of going to school. Emphasize structure with a daily schedule built around online school hours, and create a dedicated space—ideally, one that’s used just for school and homework in a location that minimizes distractions. If space is limited, get creative about underused areas such as hallways or landings. And let kids customize their own spaces. If they’re sharing a space with siblings, create mini-cubicles with cardboard partitions around tables or desks. Stock up on supplies such as pens and pencils, erasers, staplers, and writing paper, and make it comfortable, with desks and chairs that support posture. For extra support, consider omega-3 fats, choline, phosphatidylserine, and other supplements that promote focus and attention. Back-to-school essentials: Nordic
Naturals Omega Focus Jr.; MRM Kids Attention!; Carlson Kid’s Chewable DHA. SEPTEMBER 2020
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eyes healthy with drops and visionsupportive supplements. Lubricant eye drops, especially, can relieve symptoms of dryness and irritation. Back-to-school essentials:
ChildLife Healthy Vision SoftMelts; Similasan Computer Eye Relief homeopathic drops; Boiron Optique-1 drops.
Support sleep. Extra screen time can disrupt sleep patterns. Computers, e-readers, tablets, and cell phones emit blue light, a short-wavelength light that impacts levels of sleep-inducing melatonin. LED lights and fluorescent bulbs can have the same effect. Exposure to blue light in the evening increases the amount of time it takes to fall asleep and decreases restorative REM sleep. It’s an even bigger problem for teens, whose
circadian rhythms are already naturally shifting. Erratic schedules, lack of routine, and stress can further impact the body’s natural sleep cycle. To support sound sleep, make sure kids turn screens off at least an hour before bed and shift to a slower, more relaxed pace. Stick to regular school week and weekend sleep schedules, with the same wake-up time and bedtimes they’d follow if they were going to school. If kids still struggle with sleep, try safe-for-kids supplements such as chamomile, lemon balm, passionflower, and magnesium. Back-to-school essentials:
Nature’s Plus Animal Parade MAG Kidz magnesium powder; WishGarden Herbal Remedies Sleepy Nights for Kids; Genexa Children’s Sleepology chewable tablets.
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screen time can impact eyes, leading to vision-related problems known as computer vision syndrome or digital eye strain. The most common symptoms include eye strain, blurred vision, dry eyes, headaches, and/or neck or shoulder pain. While most of these symptoms are temporary, some people may experience continued blurred distance vision and other issues even after shutting off the screen. To keep kids’ eyes healthy, reduce overhead lighting to minimize screen glare and increase the font size to make content easier to read. Be sure eyes are an arm’s length away from the screen, and take breaks. For every 20 minutes of screen time, look away for 20 seconds and focus on an object 20 feet away. Minimize screen time however you can: print documents instead of reading them online, and if possible, get textbooks and printed materials from your child’s school. And keep
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Keep eyes healthy. Excessive
Boost mood. An unfamiliar routine and isolation from friends can leave kids feeling lonely, moody, and depressed—especially teens, for whom peer support is essential. In one survey by the American Civil Liberties Union of Southern California, more than half of respondents said they were in need of mental health support since school closures began in mid-March. Students also rated their mental health on a scale of 1 to 10, and 23 percent rated their mental health a 3 or lower—more than triple the number of respondents who rated their mental health that low before the pandemic began. To support your kid’s mood and mental health, keep the lines of communication open. Have frank, age-appropriate conversations around Covid-19 and how your children may be feeling. Maintain your daily routine as much as possible: get dressed and have breakfast with the family at your usual time, have dinner together, and emphasize after-dinner activities such as playing games or going for a walk together. Minimize TV and video games to give your kids a break from screens, and encourage teens to keep in touch with friends via phone calls instead of social media. Also try omega-3, vitamin D3, and probiotic supplements to boost mood. Back-to-school essentials: Doctor’s
Reduce stress. Worries about
Photo: (top right) adobestock.com
Photo: (this page and previous spread) adobestock.com
Best Vitamin D3 Kids Gummies; Kyolic KyoDophilus Kids Probiotic; Country Life Omega 3 Mood.
Covid-19, economic concerns from parents losing jobs, and ongoing uncertainty can impact kids, especially high school juniors and seniors who may be wondering what their college years will look like. And frustrations with online learning—unfamiliar platforms, issues with technology, household distractions, and fears about falling behind academically—only add to anxiety.
To mitigate stress, talk openly with kids about their fears and come up with action plans to address what you can. Make online learning less stressful by upgrading your internet service, giving each kid a dedicated computer or laptop if possible, keeping pets quiet during school hours, and making sure all family members are respectful of learning time. Encourage kids to exercise and practice deep breathing. Even a simple two-minute belly breathing practice can soothe emotions and calm anxiety. Stress-soothing supplements such as L-theanine, chamomile, passionflower, and B vitamins can offer extra support. Back-to-school essentials: KAL Children’s
Relax-A-Saurus L-Theanine Blend; Good Day Chocolate Calm for Kids; MegaFoods Kids B Complex.
Focus on physical health. During a normal school day, kids get plenty of movement from after-school sports, physical education, and even transitioning between classes and
activities. But online learning means kids are more sedentary, impacting mood, sleep, and concentration. Plus, being at home all day means more opportunity for mindless snacking. Encourage kids to make movement a priority because being physically active enhances brain health and cognition, increases concentration and attention, and improves mood. Set alarms for breaks between online classes, and encourage kids to step away from their study space and get moving, ideally, outside. Try a walk in the park, an afternoon bike ride, rollerblading, or a jog around the block. Even dancing or doing jumping jacks in the back yard can improve mood and focus. And keep your kitchen stocked with healthy munchies such as hummus, yogurt, almond butter, cheese, guacamole, fresh fruit, and plenty of good-for-you packaged snacks. Back-to-school essentials: Bearitos Baked Veggie Puffs; Biena Baked Chickpea Puffs; Bitsy’s Smart Crackers; RX Kids bars; KIND Kids Chewy Granola Bars. SEPTEMBER 2020
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How to Eat
after a Heart Attack
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A HEART ATTACK IS A FRIGHTENING, TRAUMATIC EVENT, BUT THE RIGHT DIET CAN IMPROVE RECOVERY, PROTECT THE HEART AGAINST FURTHER DAMAGE, AND ENHANCE ITS FUNCTION. BY VERA TWEED
N
early one in four people who have a heart attack go on to have a second one, but the right foods can significantly improve the odds of a long and healthy life. More than 20 years ago, the Lyon Diet Heart Study broke new ground by testing the effects of two diets in a group of 605 men and women who had suffered a heart attack. During a period of nearly four years, it found that compared to the usual recommended low-fat diet, a Mediterranean diet reduced second heart attacks, strokes, hospitalizations, and deaths by 73 percent. This study was unique in that it looked at people after a heart attack. Many other studies have found that the Mediterranean diet is effective in preventing heart disease. With nearly a thousand patients in his practice, Steven Masley, MD, has found that a modified version of the Mediterranean diet— incorporating additional research on food and heart function—has restored circulation, blocked further growth of plaque, and even reversed heart disease.
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The Ideal Diet “The ideal diet is a combo of Mediterranean and low-glycemic load—cut out the bread and the rice and the pasta and the sugar to get a full benefit from the Mediterranean diet,” says Masley. “Glycemic” refers to how much different foods raise blood sugar—starchy and sugary foods that produce a bigger rise are high-glycemic. One study tracked more than 20,000 people in Greece who ate a Mediterranean diet for 10 years. It found that those who ate the least starchy and sugary foods were 40 percent less likely to develop heart disease and 50 percent less likely to die from it.
“Cholesterol is really not the number one cause for heart attack, stroke, and cardiac death,” says Masley. “Blood sugar levels are the strongest predictors.”
What Is the Mediterranean Diet, Really? Though highly touted by proponents of healthful eating, the Mediterranean diet is widely misunderstood as being based on platefuls of pasta. Having spent much time in Mediterranean regions and even working as a chef in France, Masley is quick to point out that pasta and other grains play a very
small role in the traditional diets of the region. Where we might eat a big plateful of pasta, a true Mediterranean serving would be one-fourth to one-sixth the amount, eaten on a small plate before a main dish of vegetables and protein. Pizza would be one thin-crust slice with a little cheese and sauce, eaten once or twice a month as an appetizer. In addition, Mediterranean natives burn more carb-rich foods because they traditionally walk much more than we do. If you don’t get at least 7 hours of physical activity per week—formal exercise and/
What to Eat The Mediterranean diet consists of fresh food, locally grown and in-season as much as possible, prepared from scratch. Here are some of Masley’s basic recommendations:
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If you drink coffee, have no more than 2–3 cups in the early part of the day. Drink mostly water. If you like wine, have a glass with a meal. Use extra virgin olive oil for salad dressings and to cook at low heat. For medium- or high-heat cooking, use almond or avocado oil. If you like yogurt, choose plain yogurt and add berries or the zest of an orange or lemon. Flavored yogurt contains as much sugar as cake.
SAMPLE MEALS
BREAKFAST:
DINNER:
An omelet with vegetables or steel cut oats with some fruit.
A different protein than lunch and double the amount of vegetables you might normally eat. Experiment with different recipes such as the Ratatouille with Cannellini Beans.
LUNCH:
A salad with extra virgin olive oil and vinegar, vegetable soup, or grilled or steamed vegetables with a protein such as seafood, chicken, or beans.
DESSERT:
One piece of fruit and perhaps a piece (about 1 ounce) of dark chocolate with 70 percent cacao.
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If you don’t usually eat breakfast, you don’t have to. But if you find yourself snacking mid-morning, try a Steven’s Breakfast Shake (recipe available at drmasley.com) and wait until lunch to eat. Make lunch your biggest meal of the day. Eat fish and seafood three to five times a week—less often will not produce the full benefits. Eat at least 2 cups of leafy greens daily plus a variety of other brightly colored vegetables. Different pigments stem from different nutrients, so a rainbow provides the best nourishment. Eat beans daily. Canned beans are fine, but steer clear of canned baked beans, which can contain 3 teaspoons (12 grams) of sugar in a half-cup serving. Avoid snacking, especially after dinner. If you really need a snack during the day, have a handful of nuts.
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or work-related movement—Masley recommends limiting starchy carbs. The key ingredients that deliver benefits in the Mediterranean diet, he says, are plenty of vegetables, including leafy greens and a rainbow of brightly colored veggies; beans for protein and fiber; fish and seafood for healthy fat and protein; some poultry for protein; olive oil; nuts; and a variety of herbs.
The Mediterranean Lifestyle Mediterranean folk traditionally take breaks from whatever they do all day to enjoy meals with others, savoring flavors and conversation. Even a simple, everyday meal is cause to pause whatever else is going on in life. Plus, they don’t snack. They don’t eat while working or doing other things. They often go for walks before or after dinner. And they enjoy their food rather than eating mindlessly. This view of food, along with fresh ingredients, lays the foundation for the benefits of the Mediterranean diet.
Photo: adobestock.com
Photos: (this page and previous spread) adobestock.com
Where’s the Beef? While Masley doesn’t insist on giving up red meat completely, he recommends eating it only a few times per month, even if it’s grassfed or organic. The reason is a metabolite called TMAO (trimethylamine-N-oxide.) When we eat red meat, bacteria in our guts produce TMAO, which is now being recognized as a harmful substance. Researchers who analyzed clinical trials with more than 10,000 people found that among people who have heart disease, elevated levels of TMAO from consistently eating red meat increased risk for heart attacks by 62 percent. Occasionally eating meat doesn’t pose the same risks, but processed meats, such as sliced cold cuts, are not recommended at all. Following this type of Mediterranean diet reduces plaque and enhances circulation to the heart. “If you can change circulation,” says Masley, “you can really rejuvenate people and give them their lives back.”
Ratatouille with Cannellini Beans Serves 4 This fragrant and delicious recipe comes from the South of France—and lucky for all of us, it’s packed with nutrients. Ratatouille can be served hot or cold, and usually tastes better when served the next day. With the beans included, it makes a whole meal, or you can skip the beans and serve this as a side dish. For more recipes from Dr. Masley, visit drmasley.com/recipes. 1 medium Italian eggplant, ends trimmed and cut into 1-inch cubes ¼ cup extra-virgin olive oil, divided 1 medium sweet onion, finely chopped ½ tsp. sea salt ¼ tsp. ground black pepper 1 tsp. fines herbes (or Italian herb seasoning) 3 small zucchini, cut into ½-inch cubes (about 2½ cups) 2 small yellow squash, cut into ½-inch cubes (about 2 cups) 2 Tbs. dry red wine 3 fresh medium tomatoes, chopped (about 2½ cups) 4 medium garlic cloves, minced 1 Tbs. finely chopped Italian flat-leaf parsley 1 tsp. minced fresh rosemary 1 Tbs. finely chopped fresh basil 1 (15-oz.) can cannellini beans, rinsed and drained pinch of paprika or cayenne 1. Heat large sauté pan over medium-high heat. Add eggplant and 2 Tbs. water. Cook 2–3 minutes, stirring occasionally. When water has evaporated, reduce heat to medium, and add 2 Tbs. olive oil. Sauté another 2–3 minutes, until eggplant is tender. 2. Meanwhile, heat large saucepan over medium heat. Add remaining olive oil, onion, salt, black pepper, and fines herbes. Sauté 2–3 minutes, until the onion is soft and translucent. Add zucchini, yellow squash, eggplant, and wine, and stir to combine. Cover, and cook, stirring occasionally, 3–4 minutes, until vegetables soften. 3. Reduce heat to low, and add tomatoes, garlic, and fresh herbs. Add beans, cover, and simmer 10 minutes, until squash softens and flavors blend. Taste, and adjust seasoning as desired. Per serving: 330 cal; 11g prot; 14g total fat (2g sat fat); 41g carb; 0mg chol; 480mg sod; 15g fiber; 15g sugar
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ASK THE NUTRITIONIST
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answers to your food questions
6 Must-Know Benefits of Eating Seasonally Incorporating more in-season foods into your diet promises a cornucopia of benefits. BY MELISSA DIANE SMITH
Q
Is there any reason I should change what I eat based on the season of the year?
Yes. Our convenience-driven modern food system includes imported foods flown into the United States from all around the world, and we can obtain most of what we want anytime we want it—strawberries in winter, asparagus in fall, and apples almost all year round. It’s easy to think that seasons don’t matter.
But keep in mind that the industrialization of our food supply, which led to this variety of non-seasonal foods at our fingertips, only occurred a short time ago—within the last 50–100 years. Before then, when people were involved in the harvesting, collecting, and preparation of their own food, they ate seasonally. There are numerous reasons to return our eating habits to follow the cycles of nature as much as possible. Here are six of the best:
Higher in nutrients Foods that are grown and consumed during proper seasons are more nutritionally dense than their out-of-season counterparts. Consider that out-of-season produce is forced to unnatural ripeness, skips nutrientbuilding seasonality, and sometimes can spend as much as five days losing nutrients in transit to supermarkets.
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Richer flavor Most of us know how much more delectable fresh-off-the-farm fruits and vegetables are compared to their mass-produced, stale counterparts. The latter are bred to favor uniform ripening and shelf life over flavor, and are often treated with ripening agents such as gases, chemicals, and heat processes. Produce that is picked in season when it’s fully ripened tastes better and fresher and is typically juicer than artificially ripened foods that are grown out of season.
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In a study monitoring the vitamin C content of broccoli, researchers found that broccoli grown during its peak season in the fall had almost double the amount of vitamin C compared to broccoli grown in the spring. Lower cost You may not realize it, but buying seasonal produce is easier on your wallet. When a fruit or vegetable is in season, it’s abundant and, not surprisingly, available at a lower price. Simple supply and demand. If you’re buying produce that’s out of season, it’s not as available, and the price you pay has a built-in surcharge. In fact, buying in-season produce is so much cheaper that it’s actually one of the top ways to save money when buying healthy food. And if you take advantage of weekly specials, you can enjoy even more savings.
Photo: adobestock.com
More environmentally friendly It’s far more beneficial for the environment to buy produce that is both seasonal and local. Buying local means buying foods that have undergone less travel, processing, and packaging. Most of us don’t know that on average, fruits and vegetables travel 1,300–2,000 miles to get from farms to stores in our area. This has a negative impact on our environment: the ships, planes, and trucks used to transport food use a lot of fuel, which pollutes our water, air, and land. Harmonious with the wisdom of nature Many holistic practitioners believe that nature has an innate wisdom when it comes to seasonal foods. The foods of winter, for instance, tend to be heavier and denser, which helps fortify us against colder, harsher weather. After a long winter—during which many of us put on extra weight—nature provides spring vegetables, such as artichokes and asparagus, which help support detoxification. During the hot days of summer, hydrating vegetables and fruits such as cucumber, watermelon,
Ready to Eat for Autumn? Sometime during the month of September, the winds of change usually shift from the warm breezes of late summer to autumn’s chill. When the weather changes, it’s a good idea to move away from light summer foods toward heartier fall fare, and it’s the perfect time to harmonize our eating habits with what’s seasonally available. Though where we live makes a difference as to what’s available each season, generally speaking, the fruits and vegetables that are at the peak in September and October in most parts of the United States are:
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Apples Beets Bell peppers Broccoli Carrots
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Cranberries Pears Pumpkin Root vegetables, including
turnips, rutabagas, parsnips, sweet potatoes and yams
* Winter squash,
Nuts are another iconic food of autumn. That’s appropriate because fall is when nuts are their freshest. The harvest season for almonds, hazelnuts, pecans, and pistachios usually occurs from September through November, and chestnuts and walnuts are harvested slightly later. There actually are peak seasons for seafood, poultry, and meat, too. Although regional differences may determine the options that are available, seafood that tends to be best in the autumn includes scallops, Pacific halibut, petrale sole, and red grouper. Turkey also is at its peak in the fall, as opposed to chicken, whose peak season is in spring to early summer. (We’ve all heard the term “spring chicken.”) Although pork and beef are available year-round, both are more at their peak and typically less expensive in autumn and early winter than earlier in the year. To really take advantage of autumn’s bounty, create fall-inspired dishes made with combinations of in-season foods. Examples include: Apple, Sage, and Turkey or Pork Meatloaf; Pan-Sautéed Petrale Sole in Butter with Broccoli and Carrots; Pumpkin Pecan Muffins; and Salad with Sliced Pear, Dried Cranberries, and Hazelnuts.
and peaches, are readily available. And many fall foods are rich in beta-carotene, which is converted to vitamin A and helps protect against colds and flu. Diet broadening Seeking out and trying new fruits and vegetables that are in season is a great way to vary your diet and try different types of produce. It prevents you from consuming the same produce over and over again and opens up whole new worlds of foods! A key to a health-promoting diet is eating a wide range of fresh fruits and vegetables
that are rich in different nutrients. Eating seasonally expands this way of eating and keeps it more interesting and engaging. Finally, don’t think eating seasonally has to be a 100 percent commitment. If you like some fruits and vegetables that are available year-round, go ahead and have them. Start small adding seasonal items to your diet, and continue to add more as you can. And know that with each seasonal item you choose, you are improving your nutrient intake, saving money, and making a better choice for the environment. SEPTEMBER 2020
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EATING 4 HEALTH
*
foods & meals that heal
Amino Acids
What they are and where to find them. BY LISA TURNER
Non-essential amino acids are synthesized by the body, even if they’re not consumed in the diet. The eleven non-essential amino acids are alanine, arginine, asparagine, aspartic acid, cysteine, glutamic acid, glutamine, glycine, proline, serine, and tyrosine. Conditionally essential amino acids, also called “conditional amino acids,” include some non-essential amino acids whose synthesis may be limited under certain conditions, including serious illness, injury, surgery, or extreme trauma or stress. For instance, tyrosine is considered an essential amino acid for people with phenylketonuria (PKU), a condition in which the body can’t synthesize tyrosine. Other conditional amino acids include arginine, cysteine, glutamine, glycine, proline, and serine.
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Tofu contains all nine essential amino acids, as well as calcium, iron, and other nutrients. Edamame and tempeh are other good sources of protein and amino acids. Look for tofu made with calcium sulfate for the highest calcium content. Recipe Tips: Sauté tofu cubes with garlic, red pepper strips, and scallions, then toss with cooked rice noodles and sesame seeds; crumble tofu and simmer in tomato sauce with onions, garlic, and paprika, and serve over rice; toss edamame with quinoa, shredded red cabbage, carrots, red onions, and cilantro, and dress with a sesame oil vinaigrette.
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Eggs are high in all nine essential amino acids, as well as other nutrients such as choline, lutein, and zeaxanthin. Look for pastured or true free-range eggs from chickens allowed to roam freely outdoors and graze on grass, seeds, and insects— some studies suggest they’re higher in omega-3s and significantly higher in vitamin D. Recipe Tips: Serve soft-poached eggs over sautéed escarole and radicchio, and top with grated Asiago cheese; halve boiled eggs and mash the yolks with avocado, shallots, and green Tabasco sauce for spicy deviled eggs; whisk eggs with almond flour, cheddar cheese, and minced chives, and cook in a waffle iron.
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Grass-fed beef is a complete
protein that has a superior nutritional profile as compared to grain-fed beef, with less total fat and saturated fat, and higher levels of omega-3 fats, vitamin E, and other antioxidants. Recipe Tips: Sauté thin strips of beef with broccoli, mushrooms, ginger, garlic, tamari, and sesame seeds; cook ground beef with crushed tomatoes, olives, capers, garlic, anchovies, and red pepper flakes
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Essential amino acids are considered “essential” because your body can’t make them—you have to get them from your diet. There are nine of them: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
You’ll find amino acids in a variety of foods, but there’s a catch: meat, fish, dairy, eggs, and other animal foods contain all nine essential amino acids and are considered complete proteins. Some plant foods—including soy and quinoa—contain all nine essential amino acids, but there’s some debate over whether they contain adequate quantities to be considered complete proteins. Beans, grains, and nuts are also rich in certain amino acids, but are low or lacking in others—called the limiting amino acid. For example, beans are low in tryptophan and methionine, and grains, nuts, and seeds lack lysine. If you eat a variety of plant-based proteins, it’s easy enough to compensate for limiting amino acids and get all nine essentials—and you don’t have to eat them all at the same meal. Here’s a guide to the best food sources of amino acids, and ways to add them to your diet.
Photo: adobestock.com
You’ve heard a lot about amino acids and how important they are for building muscle. But these building blocks of protein are responsible for many other critical systems and functions in the body, including neurotransmitter and hormone production, immune health, nervous system function, tissue repair, digestion, and reproduction. When you eat foods that are high in protein, the body breaks them down into amino acids. Your body needs 20 different amino acids, which are categorized as essential, conditionally essential, or non-essential:
ma for a spicy puttanesca sauce; simmer lean beef with barbecue sauce in a slow cooker, then shred and serve on slider buns with coleslaw and pickles.
Corn and Quinoa Chowder
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Serves 6 We used organic red quinoa, which is available in most natural foods markets, but the flavor’s just as good with white quinoa.
Buckwheat, in spite of the
name, is gluten-free. Technically not a cereal grain, it comes from a plant related to sorrel and rhubarb. It’s high in most essential amino acids and is also rich in polyphenols, fiber, magnesium, and other nutrients. Recipe Tips: Toss buckwheat with shredded Brussels sprouts, hemp seeds, cherry tomatoes, and chickpeas, and dress with an olive oil vinaigrette; top buckwheat with yogurt, frozen blackberries, and chia seeds for an easy breakfast bowl; toss buckwheat with roasted golden beets, arugula, red onions, and olive oil.
it ! ke
¾ cup red or white quinoa, rinsed and drained 1 tsp. cumin seeds 1 ½ Tbs. olive oil 2 ½ cups fresh or frozen corn kernels 1 large red potato, diced (about 1 cup) 4 small shallots, chopped (about ¼ cup) 4 cups low-sodium vegetable broth 2 cups plain soymilk 1 large red bell pepper, diced 3 Tbs. chopped cilantro, plus a few sprigs for garnish
1. Toast quinoa and cumin seeds in pot over medium-high heat, 3 to 4 minutes, or until golden and fragrant, stirring constantly. Transfer to bowl. 2. Heat oil in pot; add corn, potato and shallots. Sauté 5 minutes, or until shallots are translucent. Add broth and soymilk, and bring to a boil. Stir in quinoa mixture. Reduce heat to medium-low, cover and simmer 10 minutes. Stir in bell pepper, cover and simmer 5 minutes, or until quinoa and vegetables are tender. 3. Remove from heat; stir in chopped cilantro. Season to taste with salt and pepper. Ladle into soup bowls, and garnish with cilantro sprigs and lime wedges, if desired. Per serving: 253 cal; 8g prot; 7g total fat (0g sat fat); 44g carb; 0mg chol; 378mg sod; 5g fiber; 1g sugar
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Pistachios are not actually nuts; they’re the seeds of fruit from the pistachio tree that have a well-rounded content of essential amino acids. They’re also rich in potassium and monounsaturated fats, as well as lutein and zeaxanthin. Combine them with beans or grains to form a complete protein. Recipe Tips: Add toasted pistachios, minced dried apricots, cardamom, and cumin to brown rice for a Middle Eastern side; grind pistachios into a meal and use as a coating for grilled chicken or fish; combine pistachio butter with apple cider vinegar and honey for a creamy, protein-rich salad dressing.
Photo: adobestock.com
Photo: adobestock.com
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Cottage cheese, like other forms of dairy, contains all nine essential amino acids, as well as calcium, selenium, vitamin B12, and other B vitamins. Look for organic varieties, or try probiotic-rich cultured cottage cheese. Recipe Tips: Mix cottage cheese with chia seeds, frozen berries, and oats for a breakfast bowl; mash cottage cheese with avocado and spread on toast; add it to sautéed garlic, onions, frozen spinach, and curry powder for a quick palak paneer.
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Quinoa is rich in protein and
contains all nine essential amino acids. It’s used as a grain, but is actually a seed from a plant that’s related to spinach and chard, so it’s naturally gluten-free. Quinoa is also a great source of fiber, potassium, iron, and other key nutrients. Recipe Tips: Grind quinoa into flour and use as a pancake base with blueberries, vanilla, and honey; mix quinoa with lentils, ground pumpkin seeds, mushrooms, and onion, form into burgers and grill; toss quinoa
with cherry tomatoes, shallots, basil, feta cheese, and olive oil.
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Hemp seeds are rich in
protein and amino acids, as well as magnesium, zinc, iron, B vitamins, and omega-3s. Combine them with beans for a complete protein. Recipe Tips: Toss hemp seeds with black beans, corn, red peppers, cilantro, and honey-lime vinaigrette; top oatmeal with raspberries, hemp seeds, and honey; sauté chard, red lentils, and garlic, and top with hemp seeds. SEPTEMBER 2020
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HEALTHY DISH
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recipe makeovers full of modern flavor
A Better (Mini) Burger
Step up your burger game with super-tasty Asian Sliders—they are big on flavor, packed with good nutrition, and easy to make. BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC
These sliders are great with lettuce and avocado on whole wheat slider buns, or sliced and rolled into whole grain wraps. They’re also tasty chopped into a fresh green salad if you want to avoid the carb hit from bread.
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Notes from the Clean Food Coach:
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Back in the 1960s when I was an aspiring jazz musician, sliders were one of my favorite foods. Only they weren’t called “sliders” back then—they were called “White Castle.” These scrumptious little mystery meat burgers with the grease-soaked buns and the little pickle in the middle were the most delicious things ever, and I always looked forward to picking up a box on the way home from a gig at 3 a.m. That was then. And to paraphrase a cigarette commercial from those same days, sliders “have come a long way, baby!” These modern-day Asian Sliders, for instance, are an upgrade from your typical “labor day burgers” in several ways. For one thing, they’re made from turkey, not beef. For another, they’re not greasy at all. They’re also not grilled at high temperatures, which is definitely a good thing because high-temperature grilling and charring can produce carcinogenic compounds. Finally, they’re seasoned with incredibly healthy spices such as ginger and sesame seeds—and to top it off, they’re baked! As great as protein and healthy fat are, there’s one dietary ingredient they’re lacking: fiber. But not this burger. The imaginative addition of ½ cup of rolled oats adds 4 grams of fiber. Not exactly the equivalent of a cup of black beans, but still more fiber than the average burger. And for even more fiber (and flavor!), I highly recommend the avocado option.
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Featured Ingredient: Asian Sliders Makes 8 Sliders Putting away food for fall and winter? Any uncooked turkey burgers can be frozen for up to three months. To prepare frozen patties, thaw overnight in the refrigerator and follow the baking instructions. 1 egg 2 Tbs. hoisin sauce 1 Tbs. Dijon mustard 1 Tbs. minced ginger 1 clove garlic, minced 1 tsp. salt 1 lb. lean ground turkey ½ cup whole rolled oats ¼ cup thinly sliced scallions ¼ cup black sesame seeds (or white) 1. Preheat oven to 375°F. Spray large cookie sheet lightly with olive oil, and set aside. 2. Place egg, hoisin sauce, Dijon, ginger, garlic, and salt in large bowl, and whisk to combine. Gently fold in turkey, oats, scallions, and sesame seeds, and mix well with clean hands, being careful not to overwork meat. 3. Use ice cream scoop to form 8 small, even patties. Arrange on prepared baking sheet, and bake about 15 minutes, until inserted meat thermometer reads 170°F.
Photo: adobestock.com
Photo: adobestock.com
Per serving: 160 cal; 13g prot; 8g total fat (2g sat fat); 7g carb; 65mg chol; 450mg sod; 1g fiber; 1g sugar
Black Sesame Seeds
The sesame seed has been around a long time, at least since the days of The Thousand and One Arabian Nights. In fact, sesame is the oldest known plant grown for its seeds and oil, and is especially valued in Eastern, Mediterranean, and African cultures. Sesame seeds are about 50–60 percent oil, and much of that oil contains sesamin and sesamolin, two important members of the lignan family of polyphenols (plant chemicals that are really good for you). When the seeds are refined (as in the making of sesame oil), two other phenolic antioxidants—sesamol and sesaminol—are formed. But you don’t need to know all the technical names of the lignan family to understand that these plant chemicals have major health benefits. Sesame seed lignans—including the aforementioned sesamin and sesaminol—enhance vitamin E’s absorption and availability, improve lipid profiles, and help normalize blood pressure. Animal studies show that sesame lignans enhance fat burning by increasing the activity of several liver enzymes that break down fatty acids. CHOLESTEROL AND SESAME SEEDS
If you’re familiar with my book The Great Cholesterol Myth, you know that I’m not a fan of using cholesterol as the ultimate marker for heart disease risk. So I’m loath to tout the “cholesterol-lowering” properties of any food or supplement because I’m not at all sure that lowering cholesterol is the same as lowering the risk for heart disease. That aside, it’s worth noting that sesame lignans do help reduce cholesterol. In a study published in the Journal of Lipid Research, sesamin lowered both serum (blood) and liver cholesterol levels. The researchers suggested that sesamin deserves further study as a “possible hypocholesterolemic agent of natural origin.” And in a study in the Journal of Nutrition, 50 grams of sesame seed powder taken daily for five weeks improved total cholesterol, LDL (“bad”) cholesterol, cholesterol ratio, and antioxidant status in postmenopausal women. The researchers noted some improvements in sex hormone status as well, and suggested a benefit of sesame for postmenopausal women. NUTRIENT PROFILE
Sesame seeds are very high in calcium, but much of it is bound to oxalic acid, making it less bioavailable than other forms of calcium. In parts of Japan, whole sesame seeds are prepared as a condiment known as gomasio, made by toasting whole sesame seeds with unrefined sea salt at high temperatures. This process may improve the assimilation of calcium by getting rid of the oxalates. Calcium aside, sesame seeds are a rich source of minerals, fiber, and protein. Two tablespoons of seeds contain 35 percent of the Daily Value for copper, 2 grams of fiber, and 3 grams of protein—more protein than any other nut or seed—plus other nutrients including iron, magnesium, phosphorus, potassium, and manganese. You can really enhance the nutty flavor of sesame seeds by toasting them in a dry skillet over medium heat until they’re golden brown. They come in shades of black, brown, and yellow as well as the more common beige variety. The black seeds have the strongest flavor. Tahini is made from hulled sesame seeds and is, therefore, a more refined product, though still delicious. Other traditional sesame-based dishes include hummus, a Middle Eastern appetizer made of ground chickpeas, garlic, and tahini; and baba ghanoush, which has a base of roasted eggplant seasoned with tahini, lemon juice, garlic, and salt. SEPTEMBER 2020
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RECIPE 4 HEALTH
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eating clean made easy
The Skinny Secret
After years of struggling with her weight, cookbook author Megan Olson effortlessly lost 80 lbs. by focusing on portion sizes and high-quality ingredients. BY NICOLE BRECHKA
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Healthy Chicken Pad Thai
Serves 4 High in protein and fiber but low in calories, this healthy spin on chicken pad Thai is better for you than takeout. It combines spiralized sweet potato and an array of vegetables with a creamy lime-peanut butter sauce. You’ll love this for an easy and filling meal! SAUCE ½ cup creamy unsalted, sugar-free peanut, sunflower, almond or cashew butter ½ cup water 1 Tbs. honey 1 Tbs. fresh lime juice 1 Tbs. rice wine vinegar 2 Tbs. coconut aminos or soy sauce 1 tsp. garlic powder 1 tsp. ground ginger CHICKEN PAD THAI 1 lb. chicken breast tenders
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1 Tbs. extra virgin olive oil 2 large egg whites 1 cup diced red bell pepper 2 cups julienned carrots 1 cup coarsely chopped red cabbage 2 cups spiralized sweet potato 2 Tbs. coarsely chopped raw cashews ¼ Tbs. coarsely chopped fresh cilantro ¼ Tbs. finely chopped green onions 1. To make sauce: Mix together nut butter, water, honey, lime juice, vinegar, coconut aminos, garlic powder, and ginger in medium bowl. 2. To make pad Thai: Add half of sauce to large skillet over medium heat. Add chicken breast tenders, and cook 5 minutes, until internal temperature reaches 165°F. Transfer chicken and sauce to plate, and set aside. 3. Add oil and egg whites to skillet. Cook egg whites 2–3 minutes, until scrambled,
transfer to separate plate, and set aside. Add bell pepper, carrots, cabbage, and sweet potato to skillet. Cook vegetables 5 minutes, then add chicken, remaining sauce, and egg whites. Toss to combine, and cook pad Thai 5 minutes, or until the vegetables are al dente. 4. Serve pad Thai with cashews, cilantro, green onions, and remaining sauce. Store in refrigerator for up to 5 days. Per serving: 520 cal; 38g prot; 25g total fat (4.5g sat fat); 39g carb; 85mg chol; 310mg sod; 7g fiber; 18g sugar
Excerpted with permission from The Low Calorie Cookbook: Healthy, Satisfying Meals with 500 Calories or Less by Megan Olson (Page Street Publishing Co., 2020).
Photo: Megan Olson
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In The Low-Calorie Cookbook: Healthy, Satisfying Meals with 500 Calories or Less, Megan Olson poignantly shares how she went from “missing out on so many opportunities in life” because of her weight to finding joy and purpose in healthy cooking. She’s also the creator of Skinny Fitalicious (skinnyfitalicious. com), a blog dedicated to serving up tasty low-cal recipes and helping others overcome weight issues. What’s even more important than what you put in your mouth, says Olson, is being able to shift your perspective. “Mindset is the foundation of lasting weight loss,” she says. “When you have the right mindset, implementing good nutrition is easier.” This recipe for pad Thai—made using sweet potato “zoodles”—is one of Olson’s favorites from the new cookbook.
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COOK WITH SUPPLEMENTS
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easy ways to boost your nutrition
A Honey Like No Other
Manuka honey is not your ordinary sweetener—it adds an extra dose of key nutrients to recipes and boasts antibacterial properties. Manuka, a “super honey” from New Zealand, has made waves in recent years for its ability to enhance health and beauty. In addition to containing a variety of vitamins, minerals, and antioxidants, Manuka has potent bacteria-fighting qualities not found in other honey varietals. In fact, researchers have identified more than 80 different strains of bacteria that can be inhibited by Manuka, including some that are resistant to conventional antibiotics. As a bonus, it’s also great for cooking, and this delicious recipe is a great way to boost your resistance to nasty bugs and enjoy a sweet treat at the same time!
Gluten-Free Maple Banana Oatmeal Bake Serves 8 Warm, comforting, and full of flavor but no guilt, this filling breakfast will have you looking forward to morning (or any time of day!). OATMEAL BAKE 1 cup mashed banana 1 pasture-raised egg (or substitute flax egg) ¹/3 cup cream nut butter 3 Tbs. maple syrup 3 Tbs. Wedderspoon Beechwood Honey ¾ cup unsweetened non-dairy milk 1 tsp. vanilla extract 3 cups rolled oats ½ tsp. baking powder
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Wedderspoon Raw Beechwood and Raw Manuka Honeys
1. To make oatmeal: Preheat oven to 350°F and grease 8x8 baking dish. In large bowl, mix banana, egg, nut butter, maple syrup, honey, milk, and vanilla extract. Add oats and baking power, and mix until well combined. Add to baking dish, and bake 20–25 minutes.
2. To make glaze: While oatmeal bakes, strain cashews and place in blender or
food processor. Add remaining glaze ingredients, and blend until creamy. 3. Remove oatmeal bake from oven, top with glaze, and enjoy! Per serving: 370 cal; 10g prot; 14g total fat (2g sat fat); 54g carb; 25mg chol; 90mg sod; 6g fiber; 21g sugar Recipe by Rachel Mansfield, author of the new cookbook Just the Good Stuff and podcast host of Just the Good Stuff. Find her at rachlmansfield.com and on Instagram @rachLmansfield.
Photo: Rachel Mansfield
GLAZE ¾ cup raw cashews, soaked in boiling water for 10 minutes 5 Tbs. non-dairy milk ½ tsp. cinnamon 2 Tbs. Wedderspoon Manuka Honey 1 Tbs. maple syrup 1 tsp. vanilla extract
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