IMMUNE
Black Elderberry and Echinacea combined with our unique blend of antioxidants provide powerful immune system support to help keep you and your family well all season.†
Over the past year, I’ve been doing a LOT of cooking at home with my husband. And I’ve realized how much I enjoy a home-cooked meal over going out to dinner or even ordering takeout. I’ve become a pickier eater in that if I do decide to treat myself and order out, I want to be served something I would or could not make well in my kitchen. I’m also much more focused on researching recipes and coming up with plantbased menus that are both delicious and nutritionally balanced, using a wider variety of spices and ingredients. I guess you could say my diet has shifted for the better.
A recent survey by OnePoll of 2,000 U.S. residents revealed that one in five Americans say their diet is radically different now compared with what it was like in 2015. According to the survey, 19 percent believe that what they eat on a regular basis has changed significantly within the past five years due to shifts in their health and dietary needs, personal tastes and environmental concerns.
SOME OTHER INTERESTING FINDINGS:
One-third of respondents identified as either vegan, vegetarian or flexitarian, meaning that they favor or even exclusively eat plant-based foods.
46 percent of Americans have considered a plant-based diet, with one in 10 eating more vegan foods than they did previously.
60 percent of Americans have tried their hand at making their own vegan food.
While trendy diet plans like intermittent fasting (26%) and ketogenic eating (20%) have gained a lot of ground, neither can hold a candle to good old-fashioned calorie-counting (38%).
Of those with vegan cooking experience, 48 percent said they tried it out because they wanted to make something healthy for themselves.
When asked what they expect vegan food products to be like, respondents said: “healthy” (49%), “plant-based” (48%), and “natural’’ (38%).
Top five most attractive words on food labels: “fresh” (71%); “natural” (71%); “healthy” (67%); “real” (66%); and “local” (65%).
This year of COVID has forced so many of us to think about living and staying healthy. And food is such a crucial part of the puzzle. That’s why we strive to research and write about the best natural food picks and supplements to support your health needs, plus share tasty and nutritious recipes to prepare and serve.
Enjoy this issue, and here’s to a happy and healthy holiday season.
Rebecca Heaton, Editor editor@livenaturallymagazine.comBEGIN
EAT
Chef It Up
Eating for your gut with Megan Rossi.
Fast & Flavorful
Easy-to-make appetizers with big flavor.
Healthy Kitchen Colorful salads full of the fruits and veggies of fall.
Brain Health
Natural supplements to support cognitive function.
Immunity Boost
Vitamins and minerals to support your immune system.
Sleep Well
Natural supplements to help you sleep better.
recipe index
Antipasto Skewers 23
Banana, Fig and Zucchini
Breakfast Loaf 19
Cabbage Is Cool! Salad 24
Meatless Meatballs in Rich Tomato Sauce 18
Pan-Fried Feta with Honey Lemon Dressing 20
Prebiotic Chocolate Bark 19
Santorini Fava with Grilled Radicchio 22
Shrimp Satay with Peanut Dipping Sauce 21
Sunny Winter Orange
KITCHEN Healthy Frozen Veggies PLUS Egg replacement options and our holiday gift guide for foodies.
Bacopa Monnieri
Improve cognition with this brain health superstar.
Quinoa Salad 27
Super Shots with Manuka Honey 7
Winter Noodle Salad with Miso Dressing 25
Zucchini Chickpea Salad with Tahini Yogurt 26
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Mark Hyman has come up with a practice that can heal you, your community and even the planet, one bite at a time.
BY REBECCA HEATON
Fad diets remain as popular as ever. And in these crazy COVID times when we’re all trying to stay as healthy as possible, confusion is rampant about how best to eat for optimal health. In his latest book, The Pegan Diet (Little, Brown Spark, 2021), Mark Hyman, M.D., a 13-time New York Times bestselling author and leading authority in functional medicine, offers a solution. Using a food-is-medicine approach, Hyman explains how to take the best aspects of the paleo diet and the vegan diet to create a roadmap that is not only good for your brain and your body, but also good for the planet. We caught up with him to learn more.
What was your inspiration to write this book? There is no one perfect diet. Instead, there’s a set of principles that work for everyone. I decided to give this set a name (the Pegan Diet) as a way to say we can combine the best of many different dietary approaches into a way of eating that works for everyone.
If we take the best of a paleo diet (low starch, low sugar, combined with quality protein and fat) plus the best of a vegan diet (a lot of colorful plant foods), we essentially have a diet that is inclusive, nutrient-dense and good for the planet. My main goal was to create a sustainable, optimal human diet that anyone can follow, regardless of their dietary, philosophical, social and cultural preferences. I think the reason it struck a chord with so many
people is that it is not just a diet; it’s a way of life. And it’s not about deprivation or being perfect 100 percent of the time. It’s about choosing nutrient-dense foods 90 percent of the time and finding what works for you.
Paleo and vegan seem SO far apart on the food spectrum. Do these diets have similarities that mesh? Many dietary philosophies, including paleo and vegan, have far more in common than most people realize, and far, far more in common than the standard American diet, otherwise known as the SAD diet. In fact, paleo and vegan camps are identical except for one thing: where to get protein. Animal products or beans and grains? That’s it. Both promote a plant-rich, wholefoods diet low in starch and sugar, processed foods, additives, hormones, GMOs
and except for a small group of extreme low-fat vegan fans rich in good fats. They both even eschew dairy.
What are some of the top health benefits of following the Pegan Diet?
It is inclusive and works for anyone—paleo, keto, raw food, vegan. It’s also not meant to be a deprivation diet. It’s about eating well most of the time and not beating yourself up for enjoying life. Above all, it values quality. We have the ability to change our health every single day with what we put on our fork, and this diet takes advantage of that.
Regarding meat, you write that “It’s not the cow, it’s the how.” Please explain this. Most people think they need to become vegan if they want
to eat a climate-supportive diet. Yes, we should all avoid feedlot beef for its health, climate and environmental impacts. But regeneratively raised beef actually improves carbon sequestration through natural grazing practices. Studies show that end-to-end in the carbon cycle, regeneratively raised cows reduce carbon emissions by 170 percent. Without animals as part of a holistically managed farm system, you can’t build a robust ecosystem with strong soils. No soil means no food, and that means no humans. Considering the fact that we’ve lost one-third of our topsoil already and have only 60 years before ruining the rest, we should be pretty interested in protecting and rebuilding our soils.
From the remote and pristine forests of New Zealand, Manuka Honey is a rare gift from nature. Globally revered for its unique health properties, Comvita’s premium, raw Manuka Honey is Certified UMFTM, ensuring purity and potency
Manuka honey is a unique nectar with numerous health benefits, including immune support.
Have you heard about manuka honey? It’s made from the nectar of New Zealand’s indigenous manuka flower, which has been extensively researched and globally revered for its medicinal qualities. The manuka flower blooms only two to six weeks per year, making this unique honey a scarce resource and higher priced than more traditional types of honey.
Honey itself is a natural antibiotic, thanks to the presence of hydrogen peroxide. What sets manuka honey apart is its additional “non-peroxide activity” due to a unique compound called methylglyoxal (MGO), which has natural antibacterial properties. There are different types of manuka honeys, but only those with UMF™ certification guarantee the presence of the three signature compounds (MGO, DHA and leptosperin, a
plant compound) that authenticate genuine manuka. The UMF rating also indicates the level of antibacterial compounds—the higher the grade, the more concentrated. Manuka honey supports immune health due to its antibacterial nature. Additionally, honey is a “throat soother” and offers a protective coating that relieves irritation. The American Academy of Pediatrics, Centers for Disease Control and World Health Organization recommend honey for those suffering from coughs and sore throats. And research has revealed that this type of honey also supports the body’s natural healing, specifically with digestive health and gut inflammation. Because of its healing properties, it’s even used for DIY skin care. Enjoy a daily spoonful by itself, or in yogurt, breakfast bowls, smoothies or coffee and tea. —
Rebecca HeatonMake a paste with a food processor or mortar and pestle with: 1 crushed garlic clove, 1 tsp finely grated fresh ginger, 1 tsp finely grated fresh turmeric. Mix paste with 2 tsp Comvita UMF 5+ Manuka Honey into juice of 1 lemon and 1 orange.
Kroger’s handy nutrition rating system makes shopping and eating healthy easier.
BY BRIDGET WOJCIAK, RDN, LD, DIRECTOR OF NUTRITION – KROGER HEALTHNOW LOCATED IN THE KROGER APP UNDER NUTRITION INSIGHTS!
Aim for a combined OptUP score above 600
We want to help you eat better! Live Naturally and Kroger Health’s team of registered dietitians have teamed up for a series on nutritious foods, their health benefits and how to cook with them. Head to livenaturallymagazine.com and click on the Lifestyle tab/ Food as Medicine.
PB8™ Helps Support the Immune System* and delivers digestive support with 10 billion beneficial bacteria per serving† in a proprietary blend of 10 probiotic strains, including Bifidobacterium lactis (Bl-04) and Bifidobacterium lactis (HN019).*
NO milk
NO gluten
NO soy
NO eggs
NO peanuts
NO tree nuts
Do your digestive health a favor with the original PB8™ Probiotic formula that contains 8 strains of beneficial bacteria* comprised of 14 billion active probiotic cultures† such as Lactobacillus and Bifidobacterium. Available in gelatin or vegetarian capsules.
gummyvites.com/pb8
Along with an overall healthy diet and lifestyle, consuming collagen helps keep your gut and immune system healthy.†
Your immune system is your body’s first line of defense. So, it’s crucial to keep it healthy. Along with a diet high in fruits, vegetables, whole grains, heart-healthy fats and lean proteins to provide your body with the best variety of nutrients— plus regular exercise and adequate sleep—adding collagen to your diet can help support a healthy immune system.†
“Collagen’s health benefits include supporting gut health (as well as your joints, hair, skin, nails) and a healthy immune system† because the majority of the immune system is located inside the gut where nutrient absorption takes place, hormones are produced and much more,” explains Josh Axe, DC, DNM, CNS, cofounder of Ancient Nutrition. “Collagen protein supports the integrity of your gut lining and promotes normal tissue growth and cellular health, all of which can impact the overall health of your gut microbiome. A healthy gut lining is essential for normal immune responses and a normal response to inflammation.”
Axe and the team at Ancient Nutrition have developed a few newer collagen powders. Several feature vitamin C (an antioxidant) and probiotics for added immune system and gut support,† plus a sustainably and responsibly sourced fermented eggshell membrane with several types of collagen that, according to numerous clinical studies, support the health of connective tissues including joints, ligaments and skin.†
How best to consume collagen powder? Axe recommends adding a scoop to coffee; a smoothie or shake; or even baked goods like oatmeal, muffins or pancakes.
Adding vitamins to your routine but don’t like pills? Chewy gummies are an alternative.
Want to add supplements to your nutrition regimen but can’t stand the thought of swallowing pills? Gummies are a great option. “The nutrients in a gummy can deliver the same nutrition as those found in pill form,” says Katrina BeluskaTurkan, MS, a scientist at Church & Dwight, makers of Vitafusion™ gummies.
During the fall and winter months, Beluska-Turkan notes numerous reasons that warrant considering extra supplementing. “These months come with their own set of challenges, including less sunlight, and continuing year-round immune support and, last but certainly not least, the holidays, a time that we are usually tempted with all kinds of delicious, albeit unhealthy, food. But the most important thing is that you should always consult a healthcare provider before adding supplements to your diet,” says Beluska-Turkan. Vitafusion™ offers an array of gummies to help support the following:
Vitamin D “When your skin is exposed to sunlight, your body makes vitamin D. But in the wintertime, we have much less daily sunlight and we cover up exposed skin with long sleeves, which reduces the amount of vitamin D that our bodies can make,” explains BeluskaTurkan, adding that most Americans are not getting enough vitamin D.
Immune Support
“Many people prefer to take a supplement that supports immune health regardless of time of year. If this is something that interests you, look for a supplement that contains vitamin C, vitamin D and/or zinc,” says Beluska-Turkan.
Fiber “Fiber is important to support the digestive tract running smoothly, and it is one of the nutrients that often gets left out during the holiday season when we tend to eat less healthy, more sugary foods,” says Beluska-Turkan.
“We put apple cider vinegar—a traditionally used ingredient—into a gummy to make it taste better and to be easier for people to take over the liquid form.” –BELUSKA-TURKAN
This powerful plant blend will help…
Curb stress-induced cravings†
Promote healthy body composition and fat metabolism†
Increase muscle recovery†
No dair y, so y, grains, or pea protein required
Pro
Plant protein invigorated by organic seeds, botanicals, energizing adaptogens & MCTs.
1
ALL ITEMS SHOPPABLE ON LIVE NATURALLY’S WEBSITE!
Gidgets, gadgets and everything in between for the favorite foodies on your gift list.
BY REBECCA HEATONEvery cook can benefit from a kitchen scale, whether for precise measurements when baking or to keep track of portion sizes. The KitchenAid Digital Glass Top Kitchen Scale features auto-tare, which automatically zeros the weight of a plate or bowl, and measurement options for dry (pounds or grams) and liquid (milliliters or fluid ounces) ingredients. The oversized screen makes for easy viewing, too. $29.99
Say goodbye to the disarray of cleaning supplies under your sink and get organized with a RollOut Under Sink Caddy Adjustable dividers create separate storage spaces for bottles, sponges and rags. There’s also a bonus basket to hang where you want for more storage. When ready to use, grab the handle and roll the caddy out. Great for organizing under a bathroom sink, too. $29.99
Grow herbs and veggies yearround with an AeroGarden . The countertop garden comes in a range of sizes, with accompanying seed kits. Simply fill the container with water, insert pre-seeded pods, add plant food, and start growing with the touch of a button. Plants grow under an LED light that turns on and off automatically, and reminders tell you when to add water and plant food. Starting at $99.95.
Blend smoothies, shakes, cocktails and more on the go with a BlendJet 2. Compact—and available in 16 fun colors—this rechargeable gadget features a patented TurboJet technology with offset stainless-steel blades for fast and easy blending. It’s even strong enough to pulverize veggies and nuts into guacamole, salsa and pesto, and delivers 15-plus blends per charge. Take it traveling or camping and impress your friends! $49.95
The powerhouse Vitamix A3500 Blender features a variable speed control knob and easy-to-use touchscreen with five preset programs for smoothies, hot soups, dips and spreads, frozen desserts, and self-cleaning that automatically adjust to the container size you’ve selected. There’s also a programmable blend timer and built-in wireless connectivity to connect to the Vitamix app, with 500plus recipes and the ability to customize or add and save your own creations to make again. $649.95
All with the touch of a single button, the multitasking Thermonix TM6 is a kitchen warrior that can perform up to 24 different functions: whisk, caramelize, brown, chop, steam, sauté, blend, boil, knead,
It’s always best to squeeze extra water out of tofu before cooking for best results. And the clever Tofuture Press makes it easy. Simply pop your block of tofu inside the press, lock down the clamps and press the water out. The clever design captures the water in the outer container with no fuss or mess. The outer tub also doubles as a container for marinating the tofu. $27.95
Knives are a kitchen necessity. Designed for both right- and left-handed cooks, the Opinel Essential+ Small Kitchen Prep Knife Set is multipurpose and includes a 4-inch serrated paring knife, 4-inch paring knife and 3-inch peeler to tackle an array of everyday cooking tasks. The set comes in fun, bright colors, and all pieces are dishwasher friendly. $24.90
emulsify, ferment, slow cook, sous-vide and so much more. Popular across the globe, this versatile tech-driven appliance syncs up to a digital recipe platform via Wi-fi with 60,000-plus recipes (new ones added almost daily from around the world) and step-by-step instructions via the Cookidoo app. $1,499
7 MODERN DECANTER
Keep good wine from going bad with the Savino Wine Saving Carafe. With a clean and elegant design, the carafe features an innovative “float” that slows oxidation and allows for storing wine in the refrigerator for up to a week. Made of BPA-free, shatterproof plastic, this durable, dishwasher-safe decanter is ideal to use at parties, picnics and poolside. Holds a standard 750 ml bottle of red or white wine. $29.95
Fast and easy, air frying is all the rage in today’s kitchens. NuWave’s Brio 15.5 QT Air Fryer is a multifaceted kitchen tool that does more than just air fry; it can also broil, roast, grill, sear, bake, reheat and even dehydrate. The sleek unit also features heating options with a range from 100° to 400°F. Make everything from kale chips to roasted veggies, grilled chicken tenders, dehydrated fruit, air-fried popcorn and so much more. $189.99
9
For the bakers and wannabe pastry chefs on your gift list, the Bill.F Baking Set has it all. The 36-piece set includes reusable utensils and accessories for baking and professionally decorating everything from cookies and cupcakes to pies and cakes. All accessories are BPA-free, made of safe silicone and stainless steel. The set comes in pink, gray or blue to suit all tastes. Great for kitchenoriented kids, too! $48.99
Make oodles of zoodles with the easy-to-use Chef’n Twist Handheld Spiralizer. Click in one of three blades—thick ribbon, small julienne or large julienne—and with a few quick turns, create noodles from veggies like zucchini, yellow squash, beets or carrots. When finished, wash and snap everything together to store neatly in your kitchen gadget drawer. $24.99
For the “green” chef on your list, the sharp and sleek Kyocera Bio Series Ceramic Santoku Knife is made from 100 percent natural materials. The ergonomically shaped handle is derived from natural sugarcane, complementing the natural white zirconia blade, harder than steel and will never corrode. $54.95
At the end of the day, the only ‘wrong’ way to consume vegetables is to not consume them enough.
Frozen vegetables often get a bad rap, but they have many pluses.
They are longer lasting and pack a nutritional punch. Why? They are usually picked or harvested at their peak ripeness and then frozen within hours, which helps them maintain maximum nutrient levels.
In an age when we’re more conscious about food waste, frozen veggies last longer than fresh.
They are convenient and widely available, even in the off-season.
HERE ARE SOME OF OUR FAVORITE BRANDS.
We asked Kroger Health registered dietitians which frozen veggies they keep in their freezers and why. Here’s what they said!
Kroger Recipe
Beginnings 3 Pepper & Onion Blend.
Sauté in a frying pan, then top with a fried egg for a quick, nutritious breakfast.
—Laura Brown, MS, RD, LD, ACSM-CPT
Simple Truth
Kale, Spinach and Butternut Squash. Easy way to add a quick boost of nutrients to a smoothie, soup or sauté with no prep time.
—Kristen Keen, MBA, RDN, LD Private Selection Mukimame.
Great with cracked black pepper or added to a stir fry.
—Molly Hembree, MS, RDN, LD
Launched in 1972 and one of the earliest adopters of growing allorganic produce and now supporting regenerative agriculture practices, Cascadian Farm frozen vegetables are all USDAcertified organic.
Hailing from Ireland, Strong Roots offers creative, yummy, non-GMO options like Mixed Root Vegetable Fries—with beets, carrots and parsnips—and crispy Cauliflower Hash Browns that heat up in 15 minutes and are great for a healthy plant-based snack or side dish. And you can feel good about buying food from a brand that has joined more than 4,000 other companies as a Certified B Corporation to support a sustainable economy.
This iconic brand was founded in 1903 as the Minnesota Valley Canning Company. Renamed in 1950, Green Giant offers just about any vegetable you can think of in the frozen aisle.
One-hundred percent American-grown, PictSweet offers frozen, seasoned vegetables for everything from grilling to roasting, to cooking up in a skillet or simply snacking on.
COOKS LIKE REAL EGGS— BAKE WITH IT, TOO!
Can’t or don’t want to eat eggs? Not a problem. There’s no shortage of egg replacement options.
This liquid replacement is like a vegan egg in a bottle. Derived from mung beans, which are commonly found throughout Asia and often used to make desserts, JUST Egg cooks up just like scrambled eggs…or an omelet…or an egg McMuffin. You can also use it in baking. Natural carrot and turmeric extracts give it an egg-like color, and onion, salt and other ingredients add flavor. With a fair amount of protein per serving (5 g), and no cholesterol, this is also a good option for egg-lovers who need to cut their cholesterol.
Cooking: Use 3 Tbsp
JUST Egg for 1 egg
GF DF CF V NG
THESE THREE EGG REPLACERS ARE MADE FOR BAKING
Best used to replace eggs as a binder in baked good recipes, this powder is made with four simple and clean ingredients—potato starch, tapioca flour, baking soda and psyllium husk fiber, with no grains, soy, gluten or beans. Simply add water in varying amounts depending on if you are replacing an egg white, yolk or whole egg. One 12-ounce package contains the equivalent of 34 eggs.
Baking: Mix 1 Tbsp egg replacer with 2 Tbsp water for 1 egg
GF DF CF V K NG
applesauce
puréed silken tofu; (may lead to heavier, denser product)
This USDA-certified organic egg alternative powder is made from two plant-based ingredients: organic chia seeds and organic garbanzo beans. Swap it in for eggs in any baked goods recipe where eggs are used as a binder. One 8.5-ounce package contains the equivalent of 34 eggs.
Baking: Mix 1 Tbsp egg replacer with 2 Tbsp water for 1 egg
BAKING WITH FOOD SUBSTITUTIONS = 1 EGG
plain yogurt or buttermilk
¼
fruit purée (like mashed banana, pumpkin or avocado)
1 Tbsp of either ground chia or flaxseeds , mixed with 3 Tbsp of water
1 Tbsp vinegar , mixed with
1 tsp baking soda
Made from potato starch, tapioca starch flour, leavening, sodium and several thickeners, this replacer is best used in baking as an alternative to eggs, yolks and egg whites. One 16-ounce package contains the equivalent of approximately 100 eggs.
Baking: Mix 1½ tsp egg replacer with 2 Tbsp warm water for 1 egg
TSP/TBSP
2 Tbsp arrowroot powder , mixed with 3 Tbsp water
3 Tbsp aquafaba (the liquid found in canned beans)
CUP
EXPIRATION DATE: 2/15/22
CONSUMER: Limit one coupon per purchase of product indicated. Limit of two like coupons in same shopping trip. Consumer pays sales tax. Coupon may not be bought, reproduced, transferred or sold. No cash value. No cash back. Void where taxed, restricted or prohibited. May not be combined with any other offer or promotion. RETAILER: Eat Just, Inc. will reimburse the face value of this coupon, plus 8 cents handling in accordance with our redemption policy (copy available upon request). Void where prohibited, taxed or restricted by law. Cash Value: 1/100¢. Mail coupons to: Inmar, Dept #91011, Eat Just, Inc., 1 Fawcett Drive, Del Rio, TX 78840.
Scrambles
Flu s like an
Makes
and French toast like
egg. Tastes even better than an egg. That’s because the best eggs don’t come from chickens; they’re made from plants.
In her new book, the founder of The Gut Health Clinic explains how to feed your gut for a happier, healthier you.
BY REBECCA HEATONMegan Rossi, Ph.D., R.D., has been curious about gut health from a young age. While studying nutrition and dietetics in college, she sadly lost her beloved grandmother to bowel cancer. The experience spurred her to dig deeper into gut health research in her studies—she went on to get a Ph.D. in gut health—and help people overcome the social taboo of talking about our bowels. “The gut has so much power and potential, and by nourishing and caring for it, people can improve their lives in very real and often surprising ways,” she says. In 2017, she set out to share information and her research on social media to reach a broader audience as The Gut Health Doctor, which she continues today. Her new book, Love Your Gut (The Experiment, 2021), is half cookbook, half lifestyle guide to all-around gut health with gut-health assessments, advice on navigating food intolerances and more than 50 recipes to support healthy gut bacteria. We caught up with her to learn more.
“If we think of it physiologically, it’s a nine-meter-long tube that delivers food from entry to exit. Along that nine meters lives 70 percent of our immune system,” she says.
“We know that people with a better gut have a better immune system.” In her book, Rossi includes an immune assessment.
“The assessment gives readers an opportunity to determine where their immunity is at and strategies to implement and then reassess. It’s a way to quantitatively measure how making small changes can make big impacts on things like immunity.”
“There is some exciting research coming out on COVID and gut health,” says Rossi. “Recent research highlighted that people who are seriously unwell with COVID are missing some of the key gut bacteria. It’s not that having good gut health prevents COVID, but it reduces the risk of becoming seriously unwell.”
“There is a big myth out there that you have to have a restrictive diet to have good gut health, when it’s the opposite,” says Rossi. “The science is about diversity, particularly when it comes to plants. One of the key predictors of gut health suggests the more different types of plants you consume, the better,” she notes. “You have a community of bacteria in your gut, so if you nourish it with a good variety of foods, the bacteria will be happy.” That said, Rossi loves white chocolate, which doesn’t
necessarily nourish her gut bacteria, so she came up with a recipe at Easter time to make it healthier—and to gift to friends and family. “My Prebiotic Chocolate Bark (see next page) takes five minutes to make and contains ingredients like dried mango and pistachios with prebiotics and extra-virgin olive oil and dark chocolate with polyphenols that feed the good gut bacteria.”
DID YOU KNOW?
70 million Americans suffer from gut-related issues.
1 If you have a family of meat lovers, try adding canned lentils to dishes. Start with adding one-third can of lentils to replace some meat; many people won’t even notice. Even in a stirfry, instead of chicken or pork, add lentils. Don’t underestimate canned mixed beans.
2 Don’t be afraid to add a little extra sprinkle of some herb or spice to your recipes. You can’t really go wrong; do one shake and then taste. Herbs and spices contain polyphenols, which feed the gut bacteria.
3 Mix up ingredients. It’s easy to get stuck eating the same things on repeat. Instead of always having pasta for dinner, why not try quinoa? Mix up vegetables in your recipes, too, because each plant contains different chemicals that feed different gut bacteria.
SERVES 2
MEATBALLS
1 Tbsp olive oil
1 eggplant (14 oz), diced
1 onion, chopped
1 tsp garlic powder
¼ cup pitted kalamata olives, sliced
3 sundried tomatoes, preserved in oil
2 Tbsp Worcestershire sauce
2 tsp Italian seasoning
Pinch of salt
½ cup rolled oats
2 Tbsp flaxseeds
Scant ½ cup fresh basil
TOMATO SAUCE
1 Tbsp olive oil
1 garlic clove
3 sundried tomatoes, preserved in oil
Half a 14.5-oz can diced tomatoes
2 Tbsp chopped basil
Pinch of salt
EXTRAS
Fresh spinach
Grated
Parmesan cheese
1. Preheat oven to 375º. Line a baking sheet with parchment paper.
TENDER AND FULL OF FLAVOR, each serving of meatless meatballs contains 15 grams of fiber.
2. To make the meatballs, warm a large frying pan over medium heat, add oil, then the eggplant, onion, garlic powder, olives, sundried tomatoes, Worcestershire sauce, Italian seasoning and salt, and sauté 5 to 10 minutes, until starting to color.
3. Place oats and flaxseeds in a food processor and blend
to form coarse crumbs. Transfer to a bowl and set aside. Place the sautéed mix, along with the basil, in the food processor. Combine roughly.
4. Transfer to the bowl with the crumb mixture, stir to combine, and leave in the fridge to thicken for 10 minutes.
5. Remove from the fridge and roll into golf ball-sized "meatballs" (makes around 12) and place on the prepared baking sheet; then bake in the oven for 20 minutes, or until golden brown.
6. Meanwhile, prepare the tomato sauce. Warm a saucepan over medium heat and add oil, garlic and sundried tomatoes. Sauté for a few minutes; then add diced tomatoes, basil and salt. Reduce heat to a gentle simmer and cook about 20 minutes, stirring every few minutes.
7. Serve the meatballs on a bed of spinach, if desired, and top with the tomato sauce and grated Parmesan, if you like.
Spice things up by adding half a chile to the sauce.
For vegans: Use vegan Worcestershire sauce, or replace with barbecue sauce, and use vegan yogurt and cheese (or omit them) for serving.
PER SERVING: 425 CAL; 12 G PROTEIN; 54 G CARB (14 G SUGARS); 403 MG SODIUM; 19 G FIBER
HERE ARE SOME OF OUR FAVORITE RECIPES FROM DR. MEGAN ROSSI’S COOKBOOK
Breakfast Loaf
SERVES 8
LOAF
1 cup whole-grain spelt flour
½ cup teff grains
2 tsp baking powder
2 tsp ground cinnamon
Pinch of salt
3 large eggs
2½ Tbsp olive oil
2 tsp vanilla extract
3 extra-ripe bananas, peeled and mashed
10 dried figs, diced
1 large carrot, grated
½ small zucchini, grated
½ cup walnuts, roughly chopped
TOPPINGS
1 banana, peeled and halved lengthwise
2 Tbsp coconut flakes (optional)
1. Preheat oven to 375º. Line a 9x5 loaf pan with parchment paper.
SERVES 10
7 oz good-quality white chocolate
2 tsp extra virgin olive oil
½ cup dried mango, diced
½ cup crushed pistachios
2 oz good-quality dark chocolate (70% or more cocoa solids)
1. Place white chocolate in a small microwave-safe bowl and microwave 40 to 60 seconds, stirring vigorously every 15 seconds, until melted.
2. Add oil to the melted white chocolate, followed by half the
dried mango and pistachios, and stir to combine. Pour the mixture onto a lined baking sheet, thinly spreading it out. Dot in the rest of the mango and pistachios. Place in the fridge for 5 minutes to set.
3. Meanwhile, in a separate bowl, melt the dark chocolate in the microwave, as in step 1.
4. Once the white chocolate is firm, use a fork to drizzle on the dark chocolate with whipping movements. Chill in the fridge for 30 minutes or until rock solid, then remove and break the bark into pieces.
PER SERVING: 137 CAL; 2 G PROTEIN; 18 G CARB (13 G SUGARS); 16 MG SODIUM; 2 G FIBER
2. In a large mixing bowl, combine the spelt, teff, baking powder, cinnamon and salt.
3. In a separate bowl, whisk together eggs, oil and vanilla with an electric mixer. Add bananas, figs, carrot, zucchini and walnuts. Fold in the dry mixture.
4. Pour the cake batter into the prepared pan. Top with the banana halves any way you like and sprinkle on the coconut, if using.
5. Pop in the oven for 70 minutes, or until cooked through. Cover with foil after 30 minutes of cooking to prevent burning the coconut. Allow to cool 5 minutes in the pan, then lift it out with the parchment paper onto a wire rack to cool completely before cutting.
PER SERVING: 267 CAL; 8 G PROTEIN; 39 G CARB (12 G SUGARS); 127 MG SODIUM;
6 G FIBER
RECIPES EXCERPTED FROM LOVE YOUR GUT © 2021 BY MEGAN ROSSI. PUBLISHED BY THE EXPERIMENT, AN IMPRINT OF WORKMAN PUBLISHING. REPRINTED BY PERMISSION.
NUTRITIONAL VALUES CALCULATED AT HAPPYFORKS.COM/ANALYZER
THIS RECIPE IS ONE OF DR. ROSSI'S favorite "accidental" creations, with 5 grams of fiber per portion.
A BIG FAN OF WHITE CHOCOLATE, Dr. Rossi always makes this recipe for family and friends at Easter.
Blistered grapes add a pop of sweet, juicy flavor in every bite of this take on traditional Greek saganaki, or fried cheese.
YIELDS 6-8 SERVINGS
3 cups seedless red grapes
1 cup walnuts
4 Tbsp extra-virgin olive oil, divided
2 Tbsp fresh lemon juice
1 Tbsp honey
2 tsp chopped fresh thyme
2⁄3 cup all-purpose flour
1 (8-oz) block feta cheese Crackers or toasts, for serving
1. Preheat the oven to 425°. Line a rimmed baking sheet with foil.
2. In a medium bowl, toss together grapes and walnuts with 2 Tbsp of the olive oil. Spread mixture in a single layer on the prepared baking sheet. Roast about 25 minutes, until grapes are blistered and walnuts are toasted. Set baking sheet aside.
3. In a small bowl, whisk together lemon juice, honey and thyme.
4. Spread flour on a plate or in a shallow bowl. Dip the feta in water, then dredge it in the flour, shaking off any excess.
5. Heat remaining 2 Tbsp olive oil in a small saucepan over medium heat. Add feta and cook, undisturbed, 3 minutes. Flip it once and continue cooking until it’s golden brown and cheese begins to crisp slightly, about 3 minutes.
6. Transfer feta to a serving plate. Top with the roasted grapes and walnuts, then drizzle with lemon dressing. Serve with crackers or toasts.
PER SERVING: 414 CAL; 11 G PROTEIN; 22 G FAT; 45 G CARB (14 G SUGARS); 1,300 MG SODIUM; 2 G FIBER
BY SARAH WALKER CARON
With a rich marinade, these Thai-inspired shrimp are easy to serve, easy for guests to grab and enjoy, and easy to love SERVES 8
SHRIMP 2 garlic cloves, crushed
2 Tbsp soy sauce
1 Tbsp light brown sugar
2 tsp Thai fish sauce
1 pound large shrimp, peeled and deveined, tails on
DIPPING SAUCE
¼ cup peanut butter
2 Tbsp soy sauce
1 Tbsp sesame oil
1 Tbsp seasoned rice vinegar
1 Tbsp grated peeled fresh ginger
DIRECTIONS
1. In a large bowl, stir together garlic, soy sauce, brown sugar and fish sauce until well-combined.
2. Add shrimp and stir well to combine. Cover bowl and refrigerate at least 30 minutes to marinate, stirring a couple of times.
3. Thread two shrimp onto each skewer—shorter (6-inch) skewers work best, but any length will work.
4. Heat a grill pan or large skillet over medium heat.
cooked through. The shrimp will be pink and opaque.
DIPPING SAUCE
COOKING TIP:
These skewers can also be roasted. Preheat oven to 400º. Arrange skewers in a single layer on a baking sheet and roast
5 minutes. Flip and cook 3 to 5 minutes more, or until cooked through.
5. Working in batches as needed, place a single layer of skewers in the grill pan. Cook about 10 minutes, flipping once halfway through the cooking time, until
1. In a small bowl, whisk the peanut butter, soy sauce, sesame oil, vinegar, and ginger until smooth.
2. Serve skewers on a platter with the dipping sauce in a bowl. Include a spoon so guests can put a little on the skewers—or their plates—as they serve themselves.
PER SERVING: 120 CAL; 14 G PROTEIN; 6 G FAT; 3 G CARB (2 G SUGARS); 443 MG SODIUM; 1 G FIBER
You can make a batch of this and serve it as a dip and then later in the week as a mid-week meal SERVES 7
3 little gem lettuce, halved
2 radicchio, halved
2 Tbsp olive oil
½ red onion, thinly sliced, to serve
2 Tbsp capers, drained, to serve
Sea salt and freshly ground black pepper
Crusty bread, to serve
SANTORINI FAVA
2¼ cups yellow split peas
3 Tbsp olive oil (1 Tbsp reserved for finishing)
1 red onion, roughly chopped
2 cloves garlic, crushed
5 thyme sprigs, leaves picked
3 oregano sprigs, leaves picked
1 tsp tomato paste or sundried tomato paste
2 bay leaves
2½ cups warm vegetable stock
Juice of 1 lemon
½ tsp paprika
Pinch of chile/red pepper flakes
Sea salt and freshly ground black pepper
1. To make the fava, rinse split peas in plenty of water. Heat a large saucepan over a medium high heat, add 2 Tbsp of the olive oil, chopped onion, garlic, thyme and oregano and sauté.
2. As soon as the onions start to caramelize, add tomato paste and cook 5 minutes, then add split peas and bay leaves and stir. Pour in the warm stock, turn heat down to medium, and season well with salt and pepper. Simmer with the lid on 40 to 50 minutes until split peas are thick and mushy. While split peas are boiling, white foam will probably surface on the water remove this with a slotted spoon.
3. Meanwhile, for the griddled vegetables, heat up a griddle/grill pan and lightly brush with olive oil. Season the lettuce and radicchio with salt and pepper and griddle on each side until slightly charred and soft but still with bite.
4. Pour lemon juice into the pan of split peas, add paprika and chile/red pepper flakes, and transfer mixture into a food processor or alternatively, if you prefer a coarser texture, don’t process. Mix until peas become smooth and creamy, like a purée.
5. Serve the fava with remaining olive oil drizzled over, and with the griddled vegetables, sliced onions, capers and crusty bread.
PER SERVING: 245 CAL; 9 G PROTEIN; 11 G FAT; 30 G CARB (6 G SUGARS); 338 MG SODIUM; 12 G FIBER
12 kalamata olives
12 slices thick-cut salami
12 pimento-stuffed green olives
12 grape tomatoes
12 marinated baby mozzarella balls
12 slices thick-cut summer sausage
These skewers are super easy to make and always present beautifully with their vibrant colors and textures. Mix and match with your favorite ingredients. SERVINGS 12
1. On a 7-inch wooden or bamboo knotted skewer, thread ingredients in this order: kalamata olive, salami (end to end), green olive, mozzarella ball, summer sausage (end to end), grape tomato. Repeat with remaining skewers.
2. Plate and serve or store in an airtight container in
the refrigerator until ready to serve.
PAIR IT Drizzle these with some olive oil and balsamic vinegar, Italian dressing, pesto or another sauce of your choice. You can also choose colors and foods that match the occasion or holiday. So much room for creativity!
BY SAMAH DADA
While cabbage can sometimes be unremarkable on its own, it has a satisfying crunch that makes it adaptable to whatever flavors it’s paired with SERVES 2-3
Flavorful recipesfull ofthe fruits andveggies of autumn.
SALAD
1 sweet potato, cut into 1-inch wedges
1 Tbsp extravirgin olive oil
Kosher salt and freshly ground black pepper to taste
9 oz cabbage (I like to use a combo of green and red), thinly sliced
½ cup grape tomatoes, halved
CHICKPEAS
1 Tbsp extravirgin olive oil
1 (15.5-oz) can chickpeas, drained, rinsed, and patted dry
1 tsp ground cumin
Kosher salt and freshly ground black pepper
DRESSING
1 avocado
2 Tbsp extravirgin olive oil
2 garlic cloves
½ cup (packed) fresh cilantro
Juice of 2 limes
Kosher salt and freshly ground black pepper to taste
BY NICKY CORBISHLY
The spicy miso dressing makes this cold salad feel comforting.
SERVES 4
1. Preheat oven to 425°.
2. On a rimmed baking sheet, toss sweet potato pieces in olive oil. Season with salt and pepper, and roast, turning over halfway through roasting, until they are tender and browned, about 40 minutes.
3. While sweet potatoes are roasting, cook chickpeas. Heat olive oil in a medium skillet over medium-high heat. Once it shimmers, add chickpeas and cook 2 to 3 minutes so that oil coats chickpeas nicely. Then add cumin and salt and pepper to taste. Toss to coat the chickpeas. Then cook, tossing chickpeas frequently, about 15 minutes, or until they start to brown and crisp on the outside but are still tender on the inside.
4. While chickpeas and sweet potatoes are cooking, you can make the dressing! In a high-speed blender or food processor, combine avocado flesh with olive oil, garlic, cilantro and lime juice, and blend well. Add 3 to 4 tablespoons of water to the dressing to thin it out slightly. Feel free to add a couple of extra tablespoons of water to thin to your desired consistency. Season dressing with salt and pepper to taste.
5. To make salad, toss cabbage, roasted sweet potatoes and grape tomatoes in a large serving bowl. Add dressing and toss to coat. Sprinkle some chickpeas on top, and serve the rest on the side for easy access.
PER SERVING: 902 CAL; 34 G PROTEIN; 37 G FAT; 117 G CARB (22 G SUGARS); 92 MG SODIUM; 26 G FIBER
8 oz dried thin egg noodles OR TRY
Barilla
Linguine
Pasta
4 oz tenderstemmed broccoli, ends trimmed
1 Tbsp sesame oil
1 head tenderleafed green cabbage, sliced into thin strips (about 10 oz sliced)
2 medium carrots, peeled and spiralized
1 red bell pepper, seeded and sliced
1 small cucumber, spiralized
1⁄3 cup chopped fresh cilantro
1 tsp mixed black and white sesame seeds
MISO DRESSING
2 Tbsp white miso paste
2 Tbsp olive oil
1 Tbsp rice vinegar
1 Tbsp fresh lemon juice
2 Tbsp honey
1 clove garlic, peeled and minced
1 tsp minced fresh ginger
¼ tsp freshly ground black pepper
½ tsp red pepper flakes
1. Bring a saucepan of water to a boil and add egg noodles and broccoli. Simmer 3 to 4 minutes, or until noodles are cooked and broccoli is warmed through, but still has a bit of crunch.
2. Drain and run under cold water to stop the cooking process, and then toss with sesame oil to prevent noodles from sticking together.
3. Prepare dressing. In a small bowl, whisk together all dressing ingredients until fully combined.
4. In a large bowl, combine noodles, broccoli, cabbage, carrots, bell pepper, cucumber and cilantro and toss together with half of the dressing.
5. Sprinkle sesame seeds on top and serve with remaining dressing. PER SERVING: 477 CAL; 15 G PROTEIN; 14 G FAT; 78 G CARB (24 G SUGARS); 421 MG SODIUM; 13 G FIBER
ADAPTED FROM DADA EATS LOVE TO COOK IT. COPYRIGHT © 2021 BY SAMAH DADA. PUBLISHED BY RODALE BOOKS, AN IMPRINT OF PENGUIN RANDOM HOUSE, LLC.
BY CHRISTOPHER KIMBALL
This dish is both fresh and hearty, light and rich.
SERVES 4-6
¾ cup plain whole-milk Greek yogurt
2 Tbsp tahini
1 tsp grated
lemon zest, plus
1 Tbsp lemon juice
1½ tsp plus 2 Tbsp extra-virgin olive oil, plus more to serve
Kosher salt and ground black pepper
15½-oz can
chickpeas, rinsed and drained
2 Tbsp red wine vinegar
1 small shallot, halved and thinly sliced
2 tsp za’atar
2 small zucchini, quartered lengthwise and thinly sliced on a steep diagonal
¼ cup lightly packed fresh mint, finely chopped
¼ cup lightly packed fresh cilantro
Ground sumac, to serve (optional)
Don’t forget to cover the bowl containing the chickpeas and shallots when microwaving. Covering traps steam that helps wilt the shallots and soften the chickpeas. And remember to occasionally stir the chickpea-shallot mixture as it cools. This helps ensure the chickpeas evenly absorb the seasonings pooled at the bottom of the bowl while also hastening the cooling.
1. In a medium bowl, whisk together yogurt, tahini, lemon zest and juice, 1½ tsp oil, ½ tsp salt, and ¼ tsp pepper; set aside.
2. In a large microwave-safe bowl, stir together chickpeas, shallot, vinegar and za’atar. Cover and microwave until shallot is wilted, 1½ to 2 minutes. Uncover and cool
to room temperature, stirring occasionally.
3. When chickpeas have cooled, stir in remaining 2 Tbsp oil, zucchini, mint, dill and cilantro. Taste and season with salt and pepper.
4. Scoop yogurt mixture into a mound in the center of a large platter. Transfer the chickpea-zucchini mixture to the platter, spooning it around the yogurt mixture. Drizzle with additional oil and sprinkle sumac (if using).
PER SERVING: 247 CAL; 9 G PROTEIN; 13 G FAT; 24 G CARB (6 G SUGARS); 242 MG SODIUM; 6 G FIBER
ADAPTED FROM MILK STREET VEGETABLES BY CHRISTOPHER KIMBALL. © 2021 BY CPK MEDIA, LLC. PHOTOGRAPHY BY CONNIE MILLER OF CB CREATIVE, USED WITH PERMISSION OF VORACIOUS, AN IMPRINT OF LITTLE, BROWN AND COMPANY. NEW YORK, NY. ALL RIGHTS RESERVED.
SERVES 4
1 (12-oz) bag boil-in-a-bag quinoa
1 (8-oz) bag spinach
1 (15-oz) can mandarin oranges, drained
½ cup pomegranate seeds
¼ cup crumbled feta cheese
¼ cup sliced almonds
1. Cook quinoa according to package instructions. Set aside and cool.
2. In a large bowl, gently toss quinoa, spinach, oranges and pomegranate seeds with 2 Tbsp of Orange-Sesame Dressing. Taste and add more dressing, if desired.
3. Place salad on a serving platter and top with feta cheese and almonds and serve.
SUBSTITUTION TIP
Segment 2 fresh oranges instead of using canned mandarin oranges. To segment an orange, first slice off each end, making a flat top and bottom. With a pairing knife, slice the peel away from the orange segments. Once the peel is off, cut out the orange segments between each rib of the orange, careful to use as little of the bitter white part as possible.
Whisk all ingredients until brown sugar has dissolved:
¼ cup vegetable oil, 2 Tbsp brown sugar, 1 Tbsp rice wine vinegar, 1 Tbsp soy sauce, 1 Tbsp orange juice, 1 Tbsp sesame seeds. Store leftover dressing in airtight container in fridge, up to one week.
It’s common to see recommendations for B vitamins to support brain health because they’re needed for a wide variety of biochemical processes, including metabolism, making neurotransmitters, and healthy nerve function. A 2019 meta-analysis linked B vitamins with improved mood and decreased stress.
Surveys show that optimal mental functioning is a top concern as people age. “Research findings demonstrate that some of these changes begin much earlier than most people might think— even in our 40s there is some loss of brain volume,” says Sarah Tindall, N.D., M.S., from the National University of Natural Medicine. “So it’s never too early or late to take steps to optimize brain health.”
And there is no question that stress is an important piece of the brain health puzzle.
“Throughout the past year and the increased stress everyone has experienced because of the pandemic, I have had many patients report memory concerns. Stress management techniques and good self-care are important for health overall, but are incontrovertibly helpful for overall mental, brain and cognitive well-being,” says Tindall.
To support your brain health, Tindall recommends consuming nutrient-dense foods, with a variety of vegetables, fruits, grains,
and healthy fat and proteins, and adequately hydrating. Also, reducing exposure to environmental toxins, getting adequate sleep, exercising regularly, and staying mentally engaged and socially connected will support your cognitive function. Finally, she suggests trying these research-backed supplements.
Powerfully antioxidant and anti-inflammatory, turmeric and curcumin, which is a component of turmeric, protect brain health, says Tindall, as well as help with arthritis, pre-diabetes and heart disease. “Turmeric provides more of a whole-herb approach, and curcumin offers a stronger, isolated treatment,” says Tindall. The research points toward curcumin: A 2020 review found 18,000-plus studies on curcumin’s benefits, and a 2019 review of randomized controlled trials found that 90 mg of curcumin twice daily improved visual memory, learning and attention. Take a bioavailable form of curcumin for best absorption, says Tindall.
An Ayurvedic herb that has been used for thousands of years for cognitive support, bacopa monnieri helps with memory and attention, says Tindall. Specifically, a 2021 study found that taking 320 mg of bacopa monnieri in the morning with breakfast resulted in more accuracy in memory tests, and other studies have found that it also decreases anxiety and depression.
An abundance of scientific evidence illustrates how taking this supplement can help reduce inflammation and promote healthy brain development and function, says Tindall. Research shows that around 1 g per day of EPA or DHA (two common omega-3s) improves memory in older adults, and a new study shows that even higher doses (2 g DHA daily) may be needed for brain benefits. Choose from fish-based or algae omega-3 supplements; Tindall says it’s of critical importance to select one that is high-quality and third-party tested to ensure it is free from heavy metals and contaminants.
Lesser known than other immunity superstars, vitamin A can benefit immune system functioning and reduce inflammation, according to research. In addition, vitamin A deficiency is linked with disrupted lung functioning and respiratory illness, and a new COVID-inspired study found fewer respiratory complaints with increased vitamin A.
Since the pandemic began, staying well has been a top priority for all of us. Suddenly, it isn’t a concept limited to winter or cold and flu season, but every day of the year. “Immunity” is one of the most searched words on Google, and over the past year nearly half of all Americans have started taking supplements to support their immunity. “The pandemic has brought immune system function to the forefront of many in the public,” says Adrian Gombart, Ph.D., an immunity researcher at Oregon State University’s Linus Pauling Institute, whose staff focus on cutting-edge nutrition research. “Folks should consider ways to improve the functioning of their immune system through adequate intake of the various micro- and macronutrients in their diet. This involves a preventative approach rather than a treatment approach.”
With the increased interest in immunity, researchers like Gombart have been racing to keep up as a flood of new studies highlight the importance of a strong immune system and linking certain nutrients with it. But “in some cases people still aren’t getting enough to stay well. The idea is to provide adequate levels of nutrients to allow the immune system to function its best if one becomes ill,” says Gombart. This is where the importance of supplements comes in.
Following are Gombart’s top picks for staying well all year long. “A large amount of research supports [the supplements’] overlapping importance in innate immune cell function, antimicrobial activity, regulation of inflammation and adaptive immune cell function,” he says.
Research regularly shows that a vitamin C deficiency can lead to greater chances of infection, especially respiratory, and it must be consumed because the body can’t make it on its own. Vitamin C gets rapidly depleted with low intakes; additionally, infections and other stressors can reduce it further in the body, says Gombart. High doses of vitamin C are currently being studied as a possible COVID-19 treatment.
Perhaps the quintessential immune nutrient, vitamin D is getting more attention than ever because studies show low levels correlate with testing positive for COVID. Known as the sunshine vitamin because it is produced in the body in response to sunlight, vitamin D activates natural killer T cells, which help fight infection. For as much as we’ve heard about vitamin D, most of us—up to 95 percent—are still deficient.
Via research, this mineral has potential antiviral benefits, strengthens respiratory tissue, keeps pathogens out and helps “balance” the immune system to keep it running smoothly. It’s believed that as much as 17 percent of the world’s population is zinc deficient and that 16 percent of all respiratory infections are zincdeficiency related.
Well before the pandemic, we were tired. Stress, work, the demands of family life, lack of exercise, poor sleep hygiene—the reasons for insomnia are many. While adults aged 18 to 64 typically need seven to nine hours of sleep, 35 percent of us report getting less than seven hours, according to the Sleep Foundation. And almost half of all Americans report feeling tired during the day three to seven days per week. While the events of 2020 and 2021 certainly did not solve our troubles with sleep, they did give many of us pause to think about the habits that support a strong foundation for good health and a robust immune system.
From the time we were young, we’ve been told how important a good night’s sleep is. Dr. Orna Izakson, N.D., founder of Celilo Natural Health Center in Portland, Oregon, likens the role sleep plays to building a house. “A foundation is the thing you set the house on, so the house doesn’t fall over or bend out of shape. Foundations are the fundamentals,” she explains. When it comes to the human body, Izakson adds, “We all know what those foundations are whether we address them or not—it’s eating well, clean water, fresh air, good food, moving our bodies and sleep. Without these things, the house gets wonky.”
Sleep, however, is one of the foundations we have some funny ideas about. We often talk about how little we can get away with because it gets in the way of the things we want to do—adventures, work or whatever our awake priorities are. Yet, the reality is when our sleep improves, from being too little or too much, we have more in the tank to do the things we want to do, explains Izakson. Not to mention, the health consequences of poor sleep are plentiful—metabolic dysfunctions, diabetes, heart disease, depression, anxiety and other cognitive issues, to name just a few. Studies have shown sleep deprivation to impair judgment in a way that it’s akin to being legally drunk.
Sleep plays an important role in immune health. How? Izakson explains that sleep helps consolidate memory and learning. Imagine putting your books on a table to study, then closing them and walking away when you go to bed. “The brain redistributes things while you sleep; it closes and puts them back on the shelves and labels them in your mental index,” she says. With immune health, Isakson says, “What seems to happen is the same kind of memory consolidation for the immune system during sleep.” She references one study for hepatitis B vaccines that revealed good sleep after vaccination led to an improved immune response. “You got more bang for the vaccine buck if you slept well that night. In this sense, sleep is helping to calibrate the immune system,” she says.
How does this happen? At night, our immune system ramps up, producing inflammation even when we are not sick or injured. The purpose is to help build a more robust immune system and actively work at fighting or warding off antigens. Sleep, says Izakson, is an opportunity for the immune system to make more cells, get organized and move immune cells to different places where they can be most effective. The hormone melatonin, well-known for managing circadian rhythm and helping
us sleep, is a natural anti-inflammatory, both promoting this self-repair each night and keeping inflammation’s effects in check. “The trick is that inflammation should be able to go up as high as is needed to do its thing and drop back down. But if we don’t sleep properly, inflammation doesn’t go back down,” she explains, and our natural circadian rhythm also gets out of whack. Inflammation by itself is not evil. It’s inflammation that isn’t effective and lingers beyond doing the things it needs to do that is a problem.
So, what is the key to a good night’s sleep? Having a good sleep routine, says Izakson. In its most ideal form, this means going to bed at the same time every night and waking up at the same time every morning. “Your body is a dog. It wants to do what you tell it. You just have to be consistent with your messaging,” she explains. “When we are in good routines, it reduces stress. You don’t have to think about bedtime or mealtime, it’s always at the same time. It lowers stress on our bodies to have good routines, with sleep, eating, exercise and everything.”
Getting morning sunshine shortly after waking, ideally at the same time every day, also helps. Bright light shuts down melatonin production, which tells your body you’re awake. Conversely, when it’s time to go to sleep or wind down, start lowering the lights, which signals the body to make melatonin in preparation for sleep. When we stay up late watching TV or playing on our devices, it prevents melatonin production. In terms of cognitive behavioral therapy, Izakson says, the idea is to be active and use energy during the day so you are tired at night. It’s about establishing a pattern so that the day is about being awake and the night is about being asleep.
When it comes to sleep aids, there are natural supplements that can help us sleep or, at the very least, relax. Yet Izakson cautions, that what works for one person may not work for others; it’s important to consult with a healthcare practitioner to find the best supplements for your needs. Here are a few recommendations. »
With our focus turned toward health and boosting immunity, sleep, and its role in supporting the immune system, is top of mind more than ever before.
A hormone, melatonin has many potential uses, including functioning as an antiinflammatory. For sleep, it should not be used like a sleeping pill, but rather to help reset circadian rhythms. “It’s really about helping to establish that sleep routine, and it is usually used in low doses. It’s about resetting your clock so your body can make its own melatonin and reset appropriately,” says Izakson.
How to take: 0.5–2.0 mg, approximately 4 hours before bedtime.
This mineral has been shown to calm the nervous system, and help with muscle cramps, restless leg syndrome and even a busy brain. “We need magnesium for a whole bunch of processes in the body,” explains Izakson, who often sees people exhibiting signs of low magnesium. Magnesium is safe to use, with the worst side effect being diarrhea if you take too much—primarily when you take magnesium citrate. Other types, magnesium glycinate, malate or threonate, do not have this effect. Start below the recommended dose and increase from there.
How to take: In powder form, 0.5–2 tsp daily or 310-320 mg for women, 400–420 mg for men.
An ancient medicinal herb, chamomile (even chamomile and lavender) tea can be a gentle and effective aid for sleep. It’s something you can buy at the store, or you can buy chamomile and lavender in bulk and make your own tea at home.
“Chamomile calms the nervous system and improves digestion,” says Izakson. It is also safe to give to kids.
How to take: 1 cup of tea, approximately 45 minutes before going to bed.
Commonly referred to as linden, studies have shown this herb to calm the nervous system, and it can be taken for anxiety and sleep. It is often taken as a tea or in capsule or tincture form. “It tastes and smells good,” says Izakson. How to take: 2–4 grams per day.
Commonly found in teas and sleep formulas, valerian is a popular recommendation for sleep. Izakson cautions that one in 10 people find valerian to be agitating, and it does not help them sleep. So be sure and talk to your doctor before taking it.
How to take: 400–900 mg of valerian before bedtime.
Bacopa monnieri has antiinflammatory, anti-depressant and anti-cancer properties, but it’s best known as a memory enhancer. It is of particular interest for patients with Alzheimer’s disease but, interestingly, can also help subjects with alreadyhigh cognitive abilities. Bacopa has a calming effect, making it supportive for anxiety, and it has been found to decrease symptoms in children who have ADHD.
A creeping perennial with purple flowers found in warm wetlands, bacopa monnieri has long been used in Ayurvedic medicine to nourish the brain. Known to improve both learning and memory, it was reportedly taken by scholars as early as the 6th century AD to assist in the memorizing of long scriptures and hymns. Now well-understood as a nootropic, or “smart drug,” and working via a powerful antioxidant pathway, bacopa helps reduce oxidative stress (which is closely linked with neurodegeneration), repair damaged neurons, and improve blood flow in the brain, all of which lead to better brain function.
Bacopa monnieri’s effects cut across a wide population: A 2021 review paper in the journal Nature found that taking bacopa led to modest improvements in people with memory loss; statistically significant reductions in symptoms in Alzheimer’s patients (as well as reduced depression); and improved memory and task performance in healthy adults. A randomized double-blind placebocontrolled trial on medical students found that taking bacopa for 12 weeks improved their memory significantly; memory measures investigated included “efficiency of attention, freedom from distractibility and working memory.” Interestingly, bacopa also caused a drop in total cholesterol and an increase in HDL (good) cholesterol in the students.
Bacopa is believed to work better the more you take it.
Dosing recommendations can vary widely, but a good baseline dose is 300 to 500 mg twice daily. Increase this dose for more severe symptoms, and take less for mild symptoms or if for a child.
