ALLERGIES? A High-Histamine Diet May Be to Blame /// What Men & Women Should Know About IRON
T H E S H O P P I N G M A G A Z I N E F O R N AT U R A L L I V I N G
MAY 2018
| betternutrition.com
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may2018CONTENTS/
VOLUME 80 | NUMBER 5
61 Our Shiitake & Edamame Fried Rice is packed with anxiety-busting nutrients.
48
Discover the right and wrong way to take calcium for bone and heart health.
features
departments
34 Health Secrets of
10
True strength isn’t a matter of brute force. Rather, as these five women reveal, it’s all about following your passion and overcoming challenges.
42 Veggies for Breakfast These simple, savory morning meals make it easier than ever to get your daily dose of vegetables.
48 6 Ways to
Save Your Bones
Reduce your risk of osteoporosis and related issues later in life with these practical bone-building tips.
TREND WATCH 3 New Books for Her A trio of standout selections from the shelves. Plus, the latest on DHA, the best women’s multis, and more.
24 HOT BUYS On the Cutting Edge Food and supplement products that we’re excited about this month.
30 NATURAL BEAUTY Don’t Sweat It Natural deodorants that effectively stop odor without clogging up your body’s elimination system.
52 THE WISE FAT BURNER Transforming Our View of Fat Leptin pioneer Kat James discusses the importance of leptin balance for fat loss.
26 CHECK OUT 10 Benefits of Turmeric and Curcumin From improved memory to healthier skin, this versatile herb does it all.
28 ASK THE NATUROPATHIC DOCTOR Anti-Allergy Foods Manage allergy symptoms by switching to a low-histamine diet.
56 ASK THE NUTRITIONIST What Men & Women Should Know about Iron The plain truth about this key mineral.
58 COOK WITH SUPPLEMENTS Dive In! Our Mango Sunrise Vegan Ice Cream is packed with omega-3s.
60 EATING4HEALTH Eat Your Way Back to Calm
26
Did you know turmeric can help alleviate dry eye?
Seven foods to ease tension and take the edge off anxiety.
62 HEALTHY DISH Harissa Roasted Salmon This simple “tray meal” packs a nutritional—and spicy—punch.
63 SHOPPING CART Product Spotlights Looking for just the right supplement? We have a few suggestions for you.
64 80 YEARS YOUNG Better Nutrition in the 1960s, Part 1 Invented in 1863, granola became a health food staple 100 years later.
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• MAY 2018
COVER PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: JEANNE KELLEY; PROP STYLIST: ROBIN TURK
5 Strong Women
From beginning to end support all the way through. When it comes to healthy digestion, sometimes one approach isn’t enough. That’s why Dual-Action Enzyme Probiotic Complex gives you the best of both worlds… enzymes and probiotics all in one formula. Enzyme Probiotic Complex contains 9 active, naturally-based enzymes that break food down into absorbable nutrients for energy and cell growth.* It also contains 2 billion bio-active probiotics^ that promote your natural digestive process and support immune health.* And, since Enzyme Probiotic Complex works on fats, carbohydrates and proteins... you can be confident that you’re getting complete digestive support from just one convenient complex. So for support from top to bottom… discover Enzyme Probiotic Complex.
Available at health, natural food and vitamin specialty stores. *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. ^At Time of Manufacture.
©2018 American Health, Inc. | 18-AH-1044
www.AmericanHealthUS.com
editor’sNOTE YO U R G U I D E T O N AT U R A L L I V I N G
Finding Your Food Path I’ve been the editor of Better Nutrition for 12 years this month. I’m continually presented with all types of research, books, experts, products, etc. It’s one of the things I love most about this job—I’m exposed to different perspectives on health, and I’m always learning something new. What I’ve found most challenging—and still do—is how to deal with opposing viewpoints when it comes to food and supplements. There are so many schools of thought surrounding what we should/shouldn’t eat. And conflicting studies complicate the matter even more. Our nutritional philosophy is pretty simple—we believe in a whole-food diet that emphasizes the cleanest food choices possible (e.g., organic, non-GMO, grass-fed). Our recipes are not scrutinized for fat or carb grams, but for the purity of their ingredients. Within this ideology, however, there still exist many contrary opinions. We want to help you find your own food path amid the diet dissent. That’s why we feature a variety of experts, from The Truth About Beauty author and leptin expert Kat James, who endorses a high-fat, very low-carb diet (p. 52), to chef and nutrition coach Lisa Turner, who avoids limiting any one food group from recipes (p. 60). For example, I know that I’m someone who will never eliminate meat from my diet. I don’t eat meat every day, but I feel good when I eat it, and it doesn’t cause digestive discomfort the way certain other foods do, such as wheat or soy. That’s just my body. I have friends whose lives were changed by giving up meat. They never felt better. What matters most is how particular foods make you feel, and what your gut tells you. Experience and intuition are the most powerful tools when it comes to finding your optimal diet. Here’s to enjoying your food and finding peace around whatever you decide to eat.
COMING NEXT MONTH Go Natural in 90! Our summer makeover series is back with fresh tips for customizing your supplement regimen,enhancing your beauty, and eating more bodynourishing foods.
10-Point Tune-Up for Men Advice from a holistic MD on which tests you need and don’t need to keep your prostate, heart, and more healthy.
Get More at betternutrition.com
Editor in Chief Creative Director Executive Editor Associate Editor Copy Editor Beauty Editor Contributing Editors
Nicole Brechka Rachel Joyosa Jerry Shaver Elizabeth Fisher James Naples Sherrie Strausfogel Vera Tweed, Helen Gray
Contributing Designer Rachel Pilvinsky Contributing Writers Jeannette Bessinger, CHHC, Jonny Bowden, PhD, CNS, Kat James, Emily A. Kane, ND, LAc, Chris Mann, Melissa Diane Smith, Lisa Turner, Neil Zevnik Production Director Mark Stokes Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310-873-6952 Vice President & Managing Andrew Amill Director, HLG AAmill@aimmedia.com Group Publisher Joanna Shaw 800-443-4974, ext. 708 jshaw@aimmedia.com Associate Publisher Bernadette Higgins 561-362-3955 bhiggins@aimmedia.com Midwest Ad Manager Lisa Dodson 800-443-4974, ext. 703 ldodson@aimmedia.com West Coast & Mountain Ad Manager Cindy Schofield 310-456-5997 cindyschofield@earthlink.net Retail Development Group 2400 NE 65th Street, Ste. 623 Fort Lauderdale, FL 33308 800-443-4974, ext. 702 Director of Retail Sales Joshua Kelly 800-443-4974, ext. 702 jkelly@aimmedia.com Marketing Director Laureen O’Brien laobrien@aimmedia.com Marketing Designer Judith Nesnadny jnesnadny@aimmedia.com Accounting & Billing Yolanda Campanatto 310-356-2248 ycampanatto@aimmedia.com
Apple Ginger Crumbles The combination of apples, cranberries, honey, cinnamon, and ginger cookies makes this dessert an irresistible one!
Natural Beauty View our list of Best of Natural Beauty Award winners, download a free natural beauty booklet, and enter to win free products—all at betternutrition.com
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6
• MAY 2018
BETTER NUTRITION, ISSN #0405-668X. Vol. 80, No. 5. Published monthly by Cruz Bay Publishing, an Active Interest Media company. 5720 Flatiron Parkway, Boulder, CO 80301; 303-253-6300; fax 303-443-9757. © 2018 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. Microfilm copies of BETTER NUTRITION, are available from University Microfilms, 300 N. Zeeb Rd., Ann Arbor, MI 48106. Authorization to photocopy items for internal or personal use of specific clients is granted by Cruz Bay Publishing, provided that the base fee of US $2.25 per copy, per page is paid directly to Copyright Clearance Center (CCC), 222 Rosewood Dr., Danvers, MA 01923 USA. The fee code for users of this Transactional Reporting Service is 0405-668X/1999 $2.25. For those organizations that have been granted a photocopying license by CCC, a separate system of payment has been arranged. Prior to photocopying items for educational classroom use, please contact CCC at 508-750-8400. Organizations or individuals with large quantity photocopy or reprint requirements should call 770-988-9991.
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What I Love about BioSil Scientifically Advanced Collagen Generator®†
“Clinically Proven for My SKIN, NAILS, and HAIR!” Nothing gives a better first impression than thick, luscious, radiant hair. For those up close moments, you want smooth, firm, glowing skin. And great looking nails are always a big plus. BioSil is clinically proven for all three. I love the results I see in my skin, hair, and nails!
“BioSil Gives Me the Power of Genuine Collagen-Generating Science” I love the fact that BioSil is formulated by medical researchers and is proven in bona fide double-blind, placebo-controlled clinical trials. That way, you know it works!
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I’m a vegetarian, and try to be a responsible steward of our planet. I love BioSil because it’s sustainably sourced, completely vegan, non-GMO, and contains no animal parts or sea organisms.
What good is generating collagen if you’re just going to lose it all over again!? That’s the reason I love how BioSil protects both my new and existing collagen. You will too!
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BioSil® – Start Your Own Love Affair! www.BioSilUSA.com ©2018 Bio Minerals NV. Manufactured by Bio Minerals NV, Belgium. ch-OSA, BioSil, the ch-OSA logo and Advanced Collagen Generator are registered trademarks of Bio Minerals NV. †
This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. **
Wickett, et al. (2007) Arch Dermatol Res, 299: 499-505. ‡Barel, et al. (2005) Arch Dermatol Res 297: 147-153. Results may vary.
Body Shaping & Cleansing Ad Guide
A Common Mistake That Prevents Most People From Losing Weight… ...and How To Avoid It! Why This Simple “First Step” Should Be Part of Any Weight Loss, Detox, or Digestive Health Program…
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ne simple and often overlooked step can significantly change how successful you are in losing weight, shaping your body, and helping to eliminate nagging health problems, like bloating, occasional constipation, “leaky gut,” and low energy levels.* If you have ever unsuccessfully battled any of these issues, this may be the most important article you will ever read…
Why So Many People Have Trouble Losing Weight and Improving Their Health… “It’s not your fault!” says Jim Caras, author of the weight loss and corrective health book How to Completely Reshape Your Body! and founder of Health Direct. “Most people try extreme diets, rigorous exercise programs, harmful stimulants, diuretics, laxatives, and prescription drugs to lose weight and find relief from common health problems like digestive discomfort. No one has ever explained to them how the formation of toxic build-up in their intestines is a root being overweight and having underlying health and digestive problems. Caras continues, “The single greatest challenge our bodies face is the effective removal of waste and toxins. This is why I counsel all my clients to immediately start with a natural herbal colon cleanse to help prevent the formation of and aid in the removal of these toxins, as well as to maintain healthy regular bowel movements – also called eliminations.”
You Can't Avoid These... The “First Step” To Successful Weight Loss and a Slim Waistline
Every day when we eat food, drink water (including bottled) and breathe air, we are exposed to chemicals like preservatives, toxins, and pollutants – they are everywhere. And, no matter how careful we are in our lifestyle choices we cannot avoid them. A frightening fact that most people do not realize is that it is the everyday foods and beverages they consume that can cause their bodies the most
Caras explains, “Cleansing should be the ‘first step’ in any weight loss, body shaping, digestive or health improvement program. It’s often overlooked but is critical in creating an environment in your gut for rapid and successful results. And it also positively affects the use of probiotics and enzymes – because unless you first cleanse – these can be useless.” he average person can have between 4-25 Caras goes pounds of this ‘built-up’ toxic intestinal matter on, “Another fantastic benefit in their colon…” of combining problems. These include processed cleansing with a healthy eating program foods like bread, pasta, pizza, white is that you may find your waistline or rice, and most foods with flour – even abdominal area flattens more quickly those "naturally made" or gluten-free. and completely. A lot of the time, Also included are mucus-forming foods feeling bloated or having a tummy that like dairy, sugar (natural cane), and protrudes is not only from fat on the even fruits and vegetables exposed to outside, but toxic build-up pushing out pesticides and other chemicals (and from inside.” this includes organic produce). Many of
“T
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in our lives that everyone consumes them at one time or another, even when eating "clean."
The Silent “Toxic” Problem Inside Your Gut… The problem is that the body cannot properly digest and eliminate many of these foods and the substances they contain. They become stuck in the lining of our intestinal tracts in the form of old, dried fecal matter and mucus. It is estimated that the average person has between 4-25 pounds of this 'built-up' toxic intestinal matter in their colon - and it can keep accumulating over the years! Caras refers to this accumulation as "toxic intestinal build-up." Its form varies considerably and depends on the chemical conditions in a person’s intestines. It may be hard and brittle; firm and thick; tough, wet, and rubbery; soft and containing mucus, or transparent and thin. It can range in color from light brown, black or greenish-black to yellow or grey, and will often emit an intensely foul odor.
“Recirculating” Trouble The problem is once this build-up is created, it is not routinely excreted from the intestines – even with regular bowel movements. The intestinal build-up gets in the way of regular daily bowel movements, as well as inhibits optimal nutrient absorption from the food and supplements we take.* It can also harbor pathogens like bacteria and parasites. When our bodies cannot fully and regularly eliminate the food we eat, the toxins they often contain can accumulate and be detrimental to our health. Even worse, these substances can be absorbed and recirculated throughout the body contributing to a host of health and digestive issues.*
Why Your Protruding Belly May Be A Sign of Health Issues to Come... Besides “pushing out” and bloating the abdomen, this “build-up” can also contribute to unhealthy weight gain, the inability to lose weight or flatten the waistline (even when dieting or
exercising) and a slower metabolism. The poisons from the build-up can contribute to many health and digestive issues, including those related to skin, fatigue, joints, immune health, mood, and cognition.* Gastroenterologist Dr. Anthony Bassler tells his colleagues, “Every physician should realize that intestinal toxemias [toxins] are one of the most important primary and contributing causes of many health problems of the human body.”*
Sculpt n’ Cleanse®, a trusted herbal cleansing supplement for over 20 years and rated #1 by consumers. Sculpt n’ Cleanse is one of the most potent, yet gentle and safe cleansing supplements available. It is an easyto-use, self-regulating formula that produces noticeable results while allowing you to continue with your normal daily activities. This is important as many cleansing supplements must be used with strict, unrealistic diets, or are just too harsh, forcing you to take them only when near a restroom.
Cleansing — The Simple Solution… The only effective way to eliminate toxic intestinal build-up is to use an herbal cleansing supplement and follow a healthy eating program. Caras explains, “In addition to helping you have healthy, regular bowel movements, specific cleansing herbs help to quickly and thoroughly break down toxic intestinal buildup, so it can be easily removed from your system.”*
Choosing the Right Cleansing Supplement When choosing a cleansing supplement, be cautious as the quality and effectiveness can vary greatly. The problem is that herbs listed on many cleansing supplements may look similar, but do not work the same. Where the herb originates, which part of the plant (i.e. root, leaf, bark) is used and how it is processed, all make a significant difference between receiving an effective product that works versus one that does not.
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trendWATCH ///BY THE EDITORS OF BETTER NUTRITION
3 New Books for Her Looking for beauty, nutrition, or health advice? Or maybe just some inspiration to live a happier, healthier life? These books caught our eye for their wise, female-focused guidance Glow15: A Science-Based Plan to Lose Weight, Revitalize Your Skin, and Invigorate Your Life BY NAOMI WHITTEL (Houghton Mifflin Harcourt, 2018)
It was over a cup of citrus bergamot 0 tea that Naomi 1 of 1pies!* e co e r f Whittel, mother of four and CEO of Twinlab, first learned about the little-known— but hugely powerful—science of autophagy, wherein cells remove toxins, recycle parts, and repair their own damage. Autophagy is like a built-in fountain of youth buried deep within our cells. When it’s nurtured, you thrive—and as you might imagine, when it’s not functioning optimally, age-related problems such as diabetes, cancer, and dementia can develop. How can you maximize this process for healthy, beautiful aging? That’s exactly what Whittel set out to uncover. In Glow 15, she shares research and advice that she learned from experts in the field, including MDs, dermatologists, sleep doctors, nutritionists, and fitness physiologists. The book details the best ways to harness the power of autophagy through diet, exercise, and more. Plus, there's a collection of Whittel‘s favorite autophagyenhancing recipes, such as "AutophaTea" made with citrus bergamot tea, Bacon, Spinach, and Cheese Egg Muffin, and Herbed Pork Tenderloin. Whittel proves that you don’t have to cut out the good stuff to glow.
win
10
• MAY 2018
Women’s Health Matters: The Influence of Gender on Disease BY DR. KAREN JENSEN, ND (Mind Publishing, 2017)
Did you know that most medical protocols for treating women are based on 0 clinical studies 1 of 1pies!* co e e r f done on men? Or that women fare worse than men after a heart attack, and heart disease in women remains underdiagnosed and undertreated? Dr. Karen Jensen, ND, a Canada-based naturopathic doctor who has 25 years of clinical experience, is on a mission to help women understand their unique set of health challenges. This book is packed (and we mean packed!) with an incredible amount of useful, empowering information. Jensen offers detailed advice on what treatments are available to you (including nutrient- and herbal-based options), which ones are the safest, and which are the most effective. There are more than 15 conditions discussed, including hormonal balance, adrenal and thyroid health, perimenopause and menopause, breast disease, estrogen dominance, urinary incontinence, fertility, mood, sleep, and osteoporosis. This is a must-read for women of all ages.
win
Food for Life: Delicious & Healthy Comfort Food from My Table to Yours! BY LAILA ALI (St. Martin’s Press, 2018)
Four-time undefeated world boxing champ Laila 5 Ali retired 1 of 1pies!* co e e r f from the ring in 2007, but she still packs a one-two punch in the kitchen. The health-minded mom and host of OWN’s Home Made Simple channels her culinary mantra—“Nutrition is king, but flavor is queen”—in the new cookbook Food for Life: Delicious & Healthy Comfort Food from My Table to Yours!. Her knockout recipes range from the hearty and all-American (Very Veggie Soup) to the wholesomely spicy (the bone broth-based South Indian Coconut Chicken Curry) to the full-on fortifying (homemade kefir-and kale-infused West Coast Southern Greens). Food for Life focuses on fruit, veggies, and other tried-and-true whole foods. But Ali—who has a line of supplements coming in mid-2018— doesn’t shy from tossing extra nutrients into her clean cuisine. “If your body can process it, you’re going to get energy from it,” she says. —Chris Mann
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WIN ONE OF THESE BOOKS! Enter to win by emailing your name and address to betternutritionfreebie@gmail.com. Please put “BN May Books” in the subject line and indicate which book you'd prefer.
GIVES YOUR FACE A PICK-ME-UP
trendWATCH
GUYS, GET YOUR ZZZZs
Blood Orange Serum with vitamin C stimulates, refreshes and vitalizes skin for a fresh and vibrant look. www.borlind.com
Scientists have long recognized a link between lack of sleep and insulin resistance, and now researchers from Harbor-UCLA Medical Center may have discovered a biological reason for this link—at least, in men. According to research presented at ENDO 2018, the annual meeting of the Endocrine Society, lack of sleep creates an imbalance in testosterone and cortisol hormones in men. “Our highly controlled sleep study showed that even one night of restricted sleep can cause insulin resistance, and that we can dampen this effect by controlling levels of these two important hormones,” said senior investigator Peter Y. Liu, PhD. Liu and his fellow researchers conducted five nights of sleep studies in 34 healthy men with an average age of 33. They controlled what the subjects ate and how much they slept, giving
27%
them 10 hours of sleep the first night and restricting them to four hours of sleep the remaining nights. The men were also given either “dual-clamp” medications that controlled their levels of testosterone and cortisol, or a placebo. After sleep restriction, all of the men in the study showed greater insulin resistance. But this increase was significantly dampened with the dual-clamp regimen, demonstrating that testosterone and cortisol reduced the negative effects of sustained sleep restriction on insulin resistance. “Maintaining hormonal balance could prevent metabolic ill health occurring in individuals who do not get enough sleep,” Liu said. “Understanding these hormonal mechanisms could lead to new treatments or strategies to prevent insulin resistance due to insufficient sleep.”
According to the International Osteoporosis Foundation, men over the age of 50 have a 27% chance of experiencing an osteoporotic fracture. That’s higher than the lifetime risk of developing prostate cancer (11.3%). For more about bone health, see “6 Ways to Save Your Bones,” p. 48.
Ž, TM, Š 2018 Kashi Co.
Join us & support farmers transitioning to organic. Kashi.com/transitional
MAKES WRINKLES ALMOST DISAPPEAR
trendWATCH DHA for Healthy Kids
We’ve heard a lot about the benefits of DHA, one of the omega-3s found in fish oils, in recent years. And now, scientists have documented yet another use for the healthy fat. In a study published in the American Journal of Clinical Nutrition, University of Kansas researchers reported that pregnant women who take supplemental DHA have children with a higher fat-free body mass at 5 years of age. The study followed 154 pregnant women between March 2006 and September 2009. Half were given 600 mg of DHA daily, and half a placebo. Five years later, researchers found that the children whose mothers took the DHA supplement had an average of 1.3 pounds more fat-free mass at age 5 compared with the placebo group, while both groups had a similar amount of body fat. Pregnant women who need more DHA in their diets don’t have to look far, says Susan Carlson, PhD, one of the study’s coauthors. “There are currently many prenatal supplements with DHA. They also can increase their intake of oily fish like salmon and tuna.”
MULTIPLE CHOICES FOR WOMEN Firms, tightens and strengthens the skin for a smooth, radiant complexion. www.borlind.com
May is Women’s Health Month, the perfect time to upgrade your women’s multi—or recommit to taking one every day. There are endless options, so how do you choose? Here are five that we love:
Buried Treasure Liquid Nutrients Active Woman Nutripacs A portable, energy-boosting multi in a highly absorbable liquid form. It contains active types of key vitamins, including the methylcobalamin form of vitamin B12.
Garden of Life mykind Organics Women’s Multi 40+ Whole Food Multivitamin Your nutrient needs change as you age, and this whole foodbased formula has you covered. All ingredients are certified organic and nonGMO verified.
NOW EVE Superior Women’s Multi A softgel form that’s easier to swallow and absorb with women’s health and beauty ingredients, such as evening primrose, cranberry, green tea, horsetail, and CoQ10.
Smarty Pants Women’s Complete Fruity gummies with carefully chosen, researchbacked ingredients, including omega-3 fatty acids and CoQ10. You'll also find active forms of vitamins, such as methylfolate B12.
Solgar Prenatal Nutrients Multivitamin & Mineral A balanced combination of nutrients such as calcium, iron, folic acid, and the potent antioxidants vitamins C and E, and beta carotene.
MAKES EYES LOOK YOUNGER
trendWATCH Healthy Body, Healthy Mind A long-term study published in the journal Neurology in March found that high cardiovascular fitness in midlife is associated with a significantly decreased risk of dementia later in life. Researchers analyzed a sample of 191 Swedish women in 1968, then again in 1974, 1980, 1992, 2000, 2005, and 2009. Over the course of the 41-year analysis, women judged as having high cardiovascular fitness were 88% less likely to develop dementia than women with moderate cardiovascular fitness. High fitness also delayed age at dementia onset by 9.5 years compared to medium fitness. “Among Swedish women, a high cardiovascular fitness in midlife was associated with a decreased risk of subsequent dementia. Promotion of a high cardiovascular fitness may be included in strategies to mitigate or prevent dementia,” the researchers concluded.
CAN VITAMIN D HELP PSORIASIS? Counteracts the early formation of fine lines and wrinkles to give eyes a youthful glow. www.borlind.com
Vitamin D is a relatively popular ingredient in topical creams and ointments used to treat psoriasis, but can supplemental D also be effective? That’s the question asked by Michelle Ingram, PhD, at Massey University in New Zealand. The study was intended to determine whether vitamin D supplements were more effective than placebo at easing psoriasis symptoms among 101 participants. The main findings of the study were inconclusive due to an unexpected increase in vitamin D levels in the placebo group, possibly due to sunlight. However, Ingram says, further analysis showed strong evidence of a link between higher levels of vitamin D and less severe psoriasis. “Interestingly, this relationship was only found in about two-thirds of our participants,” says Ingram, “suggesting that vitamin D may be beneficial for some people with psoriasis, yet make no difference for others. Understanding the variability of response to psoriasis treatments in general is a long-term challenge and one that future research will hopefully be able to address.”
20 million According to the CDC, 20 million American adults were diagnosed with hay fever in 2015. If you're one of them, see “Anti-Allergy Foods,” p. 28, for natural ways to stop the sneezing.
COOKING WITH COLLAGEN MAKES EATING HEALTHY SIMPLE & DELICIOUS.
peanut butter GLUTEN FREE
CHOCOLATE TRUFFLE
(Gluten-free, Grain-free, Egg-free, Soy-free, optionally Dairy-free and Nut-free) Makes 24 INGREDIENTS: ¾ cup sifted powdered sugar ½ cup creamy peanut butter or seed butter 3 tablespoons unsalted butter or dairy-free butter, melted 4 tablespoons NeoCell Super Collagen 1¼ cups semisweet chocolate chips or dairy-free chocolate chips 1 tablespoon vegetable shortening Flaky sea salt
Recipe by Carol Kicinski
HOW TO MAKE IT: Line a baking sheet with parchment or waxed paper. Combine the powdered sugar, peanut butter, butter, and collagen together in a mixing bowl and mix until fully combined. Divide the mixture into 24 equal-sized balls. Place on the prepared baking sheet and refrigerate for 30 minutes. Combine the chocolate chips and shortening in a microwave-safe bowl and microwave on high power for 60-90 seconds or until most of the chocolate chips are melted. Stir until smooth and glossy. Dip the truffles into the chocolate to coat and place back on the baking sheet. Sprinkle the top with a small pinch of sea salt and refrigerate for another 15-30 minutes.
For more Collagen infused recipes visit neocell.com/recipes
trendWATCH the Passion behind the Product
Back To The Roots This rapidly growing startup is changing the way people view their relationship with food ///By Neil Zevnik It all started with a random factoid in a business ethics class at the University of California, Berkeley: Mushrooms can be grown in coffee grounds. Then came buckets of coffee grounds with mushrooms sprouting wildly, cluttering up a frat house kitchen during Spring Break. Soon thereafter those mushrooms were on the menu at Alice Waters’ legendary restaurant Chez Panisse. Fast-forward to today, and the result is Back To The Roots, a wildly successful start-up that aims to change the way the next generation views and experiences its relationship to everyday foods. Founded by two eager and dedicated Berkeley grads, this company is introducing families to the sources of their food and providing a template for healthier eating, especially in underserved and low-income communities. Like so many of the progressive companies created by millennials that are springing up across the social and economic landscape, this one is fueled by creativity and powered by passion. Chasing the almighty dollar without
web exclusive! Visit betternutrition.com for a recipe for Apple Ginger Crumbles, featuring Back To The Roots Biodynamic Cinnamon Flakes.
It was a offhanded comment about growing mushrooms in coffee grounds that altered Berkeley grads Nikhil Arora and Alejandro Velez career paths—and lives.
conscience or concern has become passé; chasing down values with an emphasis on workable models is the new norm.
The Passion Meet Alejandro Velez and Nikhil Arora, who turned away from Wall Street and focused on Main Street instead. Individually intrigued by that random coffee grounds minutia tossed out by their professor, they joined forces to experiment. One thing led to another, and suddenly they were tossing their lucrative finance-sector job offers out the window and nurturing fungi. They discovered that people were fascinated with the process and wanted to participate. Thus was born the notion that you didn’t need to have access to a “back 40” to teach your kids how stuff grows—you could do it on a windowsill, or a kitchen table, or, better still, in a classroom. Thus was born the Mushroom Kit, and Garden in a Can, followed by a Water Garden that incorporates a home for fish, and a Kitchen Herb Garden. “Gardening is magic,” says Nikhil. “We want to inspire every family to experience the magic of growing food.” Spurred on by its initial
success, the company’s mission expanded into providing simple foods with complete transparency throughout the process. How about breakfast cereals with three straightforward ingredients? In environmentally friendly packaging, of course. The goal was to get their products into stores all over the country, so that kids across the social spectrum can connect to their food in a fun way, learn about where it all comes from, and get a healthy meal in the bargain. Done, and done. From Costco to Whole Foods, from Home Depot and Target to New York City public school cafeterias, Back To The Roots is making a difference. Alex says it best: “It takes a village to raise a child, and it takes a village to raise a business. The thousands of photos we receive of families—it’s awesome to see the tangible impact these products can have, and the spark of curiosity they can light in a child’s eye!” As a B-Corp certified company, “Back To The Roots” is a perfect example of the new consciousness and conscience emerging in the marketplace. It all starts small and grows. The plants, the products, the ideas, the movement. And we all know about the little acorn and the great oak tree, right?
Neil Zevnik is a private chef in Los Angeles who tends to the culinary needs of the rich and famous; blogs about food, nutrition, and the environment for The Huffington Post; and volunteers with marine mammal rescue whenever he can. Learn more at neilzevnik.com.
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• MAY 2018
CLEANSE HAPPY It’s time to rethink your cleanse with Flor•Essence®. Maybe you’ve been putting off a cleanse, because, well, let’s face it…they can be harsh and leave you chained to the toilet, making for an overall unpleasant experience. Flor•Essence is different. It is a gentle, daily cleanse that supports your body’s natural processes, helping it to remove toxins more efficiently than it can on its own.* The truth is your body is really good at cleansing, but due to the number of toxins we’re exposed to, it can use a little daily support. Forget harsh, extreme cleanses, and turn to Flor•Essence for gentle daily cleansing that leaves you feeling rejuvenated. #CleanseHappy
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trendWATCH In the Spotlight:
Torrey DeVitto A holistic approach to nutrition and wellness keeps this TV doctor in peak health ///By Chris Mann
In terms of protein, how do you stay energized during long hours on set with a plant-based diet? Everybody asks me that, but some of our biggest mammals, gorillas and elephants, are vegan. I’m constantly eating quinoa, chickpeas—all those plant things that have protein in them. I also love Vega protein powder and thinkThin and Vega protein bars. And there’s a vegan bar called No Cow that’s delicious. I always have some sort of snack on me, which is key.
That is some ER-worthy readiness! One of my costars went vegan for about a month. For him, it just became a little difficult having to prep his meals before coming to set every day, but in the month he did it, he was like, ‘I do definitely have so much more energy.’ And I don’t drink caffeine or coffee, so maybe that’s a change in my diet that sustains me too.
How has eliminating caffeine been a game changer for you? I love having a big thermos of hot water with lemon on me at all times now. It
Changing her eating habits paved the way for her transformational thinking. “I love being a vegetarian,” says DeVitto, 33. “I really feel like it’s a reflection of my whole belief system. I try to make everything that I put on my body and in my body cruelty-free. I do eat dairy, so I try to be conscious about where it’s coming from.” Her conscious living extends to meditative exercises on set. “I have little
does something for me in the morning that coffee didn’t. I've run rather anxious in my whole system ever since I was a kid. Once I stopped drinking caffeine—and I was drinking about five cups of coffee a day—I felt like a whole new person. I couldn’t believe it. I feel like I wasted years of my life, and I realize that caffeine was exacerbating that anxiety so much. I drink a lot more water now. And my favorite (caffeine-free) tea is by Ron Teeguarden, the Dragon Herbs guy. I drink his Spring Dragon Longevity Tea occasionally with honey and almond milk in it. I love it.
Does your holistic approach to health include supplements? I take a lot of vitamins and supplements. I recently began doing acupuncture and started taking a lot of Chinese herbs from my acupuncturist. I love being able to reach out to that when I’m feeling low or feeling, like, oh, my stomach hurts. I believe in medication—I know a lot of people need medication, and I’m not denouncing that at all. I have family members who are on antidepressants, and I’m like, great, if
"I try to make everything that I put on my body and in my body crueltyfree," says Chicago Med star Torrey DeVitto
things that I’ve learned through my energy healer, like little ways I stand in the corner in between takes and just take 30 seconds to do energy protection or grounding (exercises),” DeVitto, a licensed Reiki practitioner, says.
it works for you, awesome. So in no way am I negating that or taking away from that. But for me personally, I just know being able to find that alternative that I know is holistic boosts my spirit even more and makes me feel really great.
What spiritual practices nourish your mind and body? Mornings I believe are super, super sacred, and I do this book called A Course in Miracles that I discovered when reading one of (spiritual teacher) Marianne Williamson’s books. And I work with this fantastic energy healer named Janet Raftis. She’s based in Atlanta, so we do a lot of remote healing sessions over the phone. She sends you the audio afterwards so you can sit and listen to them as many times as you need. She has a lot of guided meditations that I’m always listening to. She’s done a ton of retreats that I go to. We do a lot of intuitive coaching together. So she coaches me on how to use the tools that she uses on myself. I got certified with Reiki through her, so I do it myself now, which has been a complete game changer as well.
Chris Mann is a celebrity wellness and fitness writer, natural health brand storyteller, entertainment author and journalist, and digital-content producer (ChrisMann.tv). Check out his blog, wellseeingtv.com.
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• MAY 2018
PHOTOS: (FROM TOP) RYAN WEST; ELIZABETH SISSON/NBC
Working long hours in a hospital can be taxing—even in TV land. But Chicago Med star Torrey DeVitto stays healthy and energized for her role as ER doctor Natalie Manning by employing a holistic approach to nutrition and wellness. And whether she’s staying true to her decade-long convictions as a vegetarian, achieving calm by cutting coffee, or using spiritual work to tap into the mind-body connection, the actress keeps finding new ways to nourish and center herself for the long haul.
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Go With Your Gut Leaky gut, caused by a poor diet, antibiotics, and other factors, involves toxic particles that escape into the blood and circulate (rather than being eliminated by the digestive tract). Bio Nutrition Leaky Gut Wellness contains nutrients known to help heal the gut and strengthen its mucosal lining for better digestion. Soothing DGL licorice, marshmallow, and slippery elm powder are combined with zinc L-carnosine (used to treat gastric ulcers) and the antioxidant alpha lipoic acid.
His and Hers Gummies Hero Nutritionals has introduced new multis—Slice of Life Organics Adult Gummy Vitamins Women’s Complete and Men’s Complete. The women’s formula includes vitamin B12, biotin, folic acid, and a bone complex with vitamins D and K2. Key ingredients in the men’s version are vitamins B12 and zinc, and pomegranate for prostate health. The flavors are his-and-hers too: Orange-Pineapple and Cran-Raspberry for the ladies, and Orange-Pineapple-Chili and Cherry-Pineapple-Chili for the gents.
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10 Benefits of Turmeric and Curcumin The popular curry spice and its active ingredient (curcumin) offer a wide array of uses for health and wellness ///BY VERA TWEED The spice that gives curry and mustard their bright yellow colors, turmeric has become a leading herbal ingredient in supplements, drinks, and foods because it promises a mindboggling array of health benefits. And the evidence from studies, with turmeric or its bioactive extract, curcumin, continues to grow. Although the way the herb works is not fully understood, it’s known to be an anti-inflammatory and antioxidant, reducing risk for some cancers and enhancing many aspects of health. Here are a few of its documented uses:
Improved Memory. For years, it’s been suggested that eating lots of turmeric is a reason why seniors in India have much lower rates of Alzheimer’s than Americans. Now, a study at the University of California Los Angeles may help to explain the link. Among 40 people ages 50–90, those who took a curcumin supplement daily improved their memory, according to standard tests, by 28 percent after 18 months.
A Stronger Heart. A review of studies with a total of 649 patients, published in Nutrition Journal, found that both turmeric and curcumin supplements could enhance heart health by reducing LDL (“bad”) cholesterol and
lowering triglycerides among people at risk for heart disease. Levels of “good” HDL cholesterol did not change. In earlier animal research, curcumin somewhat reversed enlarged hearts, reduced scar tissue, and improved heart function.
Healthier Skin. Treating burns and scalds with a topical curcumin gel enhanced healing, reduced pain and inflammation, and resulted in less or no scarring, in a study at the David Geffen School of Medicine in Los Angeles. In animal research, both topical and oral curcumin shows a protective effect against the most common form of skin cancer,
squamous cell carcinoma. Many skincare products contain turmeric or curcumin to treat blemishes and soothe irritation. The herb is also taken as a therapy for eczema and psoriasis by natural practitioners.
Better Digestion. Turmeric is a traditional remedy for indigestion, and studies have found it can help heal or prevent digestive disorders. British researchers found that a turmeric extract, taken daily for eight weeks, reduced symptoms of irritable bowel syndrome. In Japan, adding curcumin to prescription medications for ulcerative colitis improved results. Adding turmeric to food can also reduce risk for bacterial stomach infections.
Less Dry Eye. A review of animal, lab, and human research, published in the journal Planta Medica, found that taking curcumin supplements for a few weeks can help relieve discomfort from dry eye and other eye conditions, such as allergic conjunctivitis, anterior uveitis, glaucoma, maculopathy, and ischemic and diabetic retinopathy. Researchers If you have psoriasis, found that extracts designed to eczema, or a similar type improve absorption, such as BCMof skin condition, consider taking a turmeric 95 and Meriva, were some effective supplement to reduce forms of curcumin supplements. flare-ups.
Healthy Tip!
Seasonal Allergy Relief. A study of 241 people with seasonal allergies, published in the Annals of Allergy, Asthma & Immunology, found that curcumin significantly reduced symptoms, when compared to a placebo. Taken daily for two months, the supplement reduced sneezing, mucus, and nasal congestion, and improved breathing.
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• MAY 2018
Healthier Arteries. With age, the ability of arteries to dilate deteriorates, increasing the odds of high blood pressure. A Japanese study of postmenopausal women, published in Nutrition Research, found that taking a daily curcumin supplement for eight weeks was as effective as doing aerobic exercise, in terms of improving dilation of arteries.
Less Diabetes. A study published in Diabetes Care found that curcumin supplements, taken daily for nine months, effectively prevented diabetes from developing among people who were already at high risk for the disease. In a group of 240 people diagnosed with prediabetes, none of those taking curcumin developed diabetes, compared to 16 percent of those taking a placebo.
Curcumin reduced inflammation and improved the body’s ability to use insulin, which improves levels of blood sugar and keeps diabetes at bay.
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Better Liver Function. Nonalcoholic fatty liver disease is linked to excess body fat and develops among 50– 90 percent of those who are obese. A study of 87 people with the disease, published in Drug Research, found that liver health improved for 75 percent of those who took daily curcumin supplements for eight weeks. Among those taking a placebo, improvement was seen in five percent.
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Arthritis Pain Relief. Studies with nearly 800 people have found that curcumin relieves pain from osteoarthritis, sometimes just as well as ibupro-
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Contributing editor Vera Tweed has been researching and writing about supplements, holistic nutrition, fitness, and other aspects of healthy living since 1997. She is the author of several books, including Hormone Harmony: How to Balance Insulin, Cortisol, Thyroid, Estrogen, Progesterone and Testosterone to Live Your Best Life.
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ANSWERS TO YOUR HE ALTH QUESTIONS
Anti-Allergy Foods Eliminate the annoying symptoms of allergies by focusing on histamine—and how to reduce it with diet and supplements ///BY EMILY A. KANE, ND, LAc
:
I read your column about how antihistamines medications like Benadryl could dry my brain [search “Antihistamine Alternatives” on betternutrition.com]. Not good! But I get seasonal runny nose and itchy eyes, and it seems these symptoms are getting worse every year. How can I break this cycle without harmful drugs?
a:
—Tammy Lynn E., Rancho Cordova, Calif.
Almost all “allergies” present their annoying symptoms through the body’s immune-stimulating histamine. Histamine resides mostly in the basophils and mast cells (types of white blood cells), but also works in the stomach to help release gastric acid. It’s an important neurotransmitter for sleep/ wake cycles, and it plays a role in both memory and appetite. Of course, most of us only know histamine as the inflammatory agent that causes seasonal allergy symptoms. While these histamine-driven responses are intended to protect the body against irritants, a constantly running nose and irritated eyes can put a damper on the day, which is why antihistamines have become so popular despite their troublesome side effects.
How can you determine if you have a histamine problem? If something in this article rings a bell, consider completely eliminating high-histamine foods from your diet for at least 30 days. Three months is better. Common high-histamine foods to be avoided include:
Managing Histamine
*
Histamine levels in the body can become elevated for a variety of reasons: 1. Increased production occurs when
we are chronically exposed to irritants. 2. Increased exposure is inevitable when
we have a high-histamine diet. 3. We may not have enough diamine
oxidase (DAO), the enzyme that deactivates histamine after it has done its job. Genetics, GI issues such as leaky gut, and some medications can all cause low DAO.
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• MAY 2018
* Fermented alcoholic * * * *
beverages, especially wine, champagne and beer Fermented foods (soy sauce, sauerkraut, kefir, yogurt, kombucha) Vinegar-containing foods (pickles, mayonnaise, olives) Cured meats (bacon, salami, pepperoni, hot dogs) Soured foods (sour cream, sour milk, buttermilk, soured bread) Dried fruit (apricots, prunes, dates, figs, raisins)
Emily A. Kane, ND, LAc, has a private naturopathic 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. Visit her online at dremilykane.com.
* Most citrus fruits * Aged cheese, including goat cheese * Nuts (walnuts, cashews) * Some vegetables (avocados, eggplant, *
spinach, and tomatoes) Smoked fish and certain species of fish (mackerel, mahi-mahi, tuna, anchovies, sardines)
* Fresh fruits (mango, pear, watermelon, apple, kiwi, cantaloupe, grapes)
* All fresh vegetables except tomatoes, spinach, avocado, and eggplant
* Dairy substitutes (coconut milk, rice milk, hemp milk, almond milk)
* Cooking oils (olive oil, coconut oil) * Leafy herbs such as parsley, cilantro, oregano, dill, and thyme
The following foods not only contain histamine, but may induce the release of our own histamine from the mast cells and basophils:
* Herbal teas Supplements & More for Allergies
In addition to trying a low-histamine diet for a few months, avoiding irritants is the key to calming allergy symptoms— * Alcohol unfortunately, that’s easier said than * Bananas done, unless you want to wear a mask all * Chocolate the time! * Cow’s milk Try to keep your home clean, especially * Nuts the bedroom. Avoid synthetic bedding and * Papaya sleepwear, which create electromagnetic * Pineapple static, attracting particulate matter that * Shellfish will inevitably drift up your nose or * Strawberries down your throat. A high-quality * Tomatoes air filtration system—especially in the * Wheat germ * Many artificial preservatives and dyes bedroom—is also a good investment. There are DAO supplements on And then there are some foods that the market, as well as excellent combo block the DAO enzyme: products that contain enzymes to break down protein, fats, sugars, and fiber. Enzymes taken with food, at the * Alcohol beginning of a meal, can help * Energy drinks your body digest and * Black tea assimilate the nutrients. * Mate tea Enzymes taken on * Green tea an empty stomach You might be thinking that are my favorite Take enzyme supplements between meals to reduce this doesn’t leave you with anti-inflammatory inflammation and help your much to eat, but freshness is supplement, because body get rid of allergykey when you have histamine inducing irritants. intolerance. Fresh-caught fish or meat that is degutted and either frozen or cooked immediately is fine. Fish or meat that has been sitting around in a package will likely exacerbate histamine intolerance. In addition, try these low-histamine foods:
Healthy Tip!
* Eggs * Gluten-free grains such as rice *
and quinoa Pure peanut butter
they have virtually zero side effects. The “debris” of your body reacting to an irritant, as well as the irritant itself, are readily broken down and readied for elimination with the help of enzymes. And remember: enzymes aren’t just to help you digest your food. Your entire immune system works enzymatically. The burden of plastic and packaged food in the modern world has taken a toll on our ability to produce adequate enzymes for optimal health and digestion. So enzymes are universally helpful, and it’s hard to go wrong with a product that contains the basic groups of enzymes: protease, or proteolytic enzymes (to digest protein), lipase (to digest fats), amylase (to digest starches), cellulase (to digest cellulose, a prevalent food fiber), and phytase (to digest phytic acid, the hard-to-digest part of legumes and grains). For keeping the nasal passages free of irritants, neti pots can be helpful— but they work better preventively than acutely. Once your nasal passages are stuffed up, I prefer steam inhalation. Just put a few drops of essential oils and half a cup of hot water in a bowl. Place the bowl at a table where you can sit comfortably, draping a big towel over your head, shoulders, and the bowl. Close your eyes and breathe deeply for several minutes while the aromatic steam rises. Peppermint, eucalyptus, thyme, and oregano are all good choices for this method of decongestion. Frankincense (boswellia) is also a fantastic and fragrant medicinal plant that has been used since antiquity as a decongestant, anti-inflammatory, and antiseptic. Supplements to help your body with histamine balance, as well as soothing your mucous membranes, include vitamin C and bioflavonoids. Make sure your vitamin C product is sugar-free and buffered (usually with calcium and magnesium, to bring the pH to 7, which allows for absorption). Quercetin and turmeric are my favorite food-based bioflavonoids. Do you have a question for Dr. Kane? Email it to editorial@betternutrition.com with “Ask the ND” in the subject line.
MAY 2018
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It’s healthy to sweat—perspiring is your 2 body’s way of regulating temperature, flushing out toxins, and balancing salt levels. But we could all do without the smell. 3 Conventional antiperspirants work by plugging sweat ducts with compounds such as aluminum chlorhydrate or aluminum zirconium. The problem is that the toxins that would normally come out of these sweat ducts back up in your body. Plugging up your sweat ducts is like plugging up your car’s exhaust system. In 4 addition, these ingredients can cause skin irritation, itching, and redness. Natural deodorants, on the other hand, use mineral salts and/or baking soda to neutralize the odor of sweat, and 5 organic cornstarch to effectively absorb According to herbalist Maile Melcher, many natural moisture. They are deodorants contain Avoid nasty chemicals and be odor-free with Alaffia Coconut Reishi Charcoal fortified with antimiingredients that help calm Deodorant. Soothing coconut, nourishing reishi, odor-neutralizing charcoal, swollen lymph nodes and crobial properties of purifying neem, and protective shea butter won’t clog your pores or irritate support the lymphatic tea tree oil and other system. sensitive skin. The solid stick is non-staining and comes in Bergamot, Coconut, essential oils, and natural Lavender, and Vetiver scents. odor-fighting and fragrant Smell fresh all day with Crystal Invisible Solid Deodorant Stick. This new stick glides on smooth herbal extracts, such as sage, lichen, and moisturizes the delicate underarm skin. Essential oils and odor-absorbing baking soda give lemongrass, and coriander. They may 24-hour odor protection without stickiness, staining, or flaking. Available in Unscented, Vanilla include aloe gel and chamomile extract Jasmine, Lavender & White Tea, and Chamomile & Green Tea. to soothe sensitive underarm skin. Switch to organic pit protection with Dr. Mercola Organic Deodorant. This herbal, vegan, Keep in mind that natural deodorants non-toxic stick is made with baking soda, organic arrowroot powder, cold pressed 100% organic don’t promise to keep you dry, only virgin coconut oil, and organic carnauba wax. Pick from Unscented, Lavender, and Fresh varieties; odor-free. They may also actually aid the Lavender and Fresh scents also contain essential oils. the body’s elimination process. “When switching to natural deodorants your Oily, problem, and sensitive skin can rely on Nubian Heritage African Black Soap 24 Hour Deodorant to stay fresh. Detoxifying African black soap made with palm ash, tamarind extract, and plantain body may go through a detoxification peel, as well as shea butter, soothes sensitive skin. Cornstarch and silica absorb sweat. phase after years of chemically derived deodorants holding back the bacteria Get hard-working odor protection with Schmidt’s Charcoal + Magnesium Mineral Enriched Natural in your armpits,” says herbalist Maile Deodorant. Magnesium, baking soda, and arrowroot powder help neutralize odor and soak up Melcher, who handcrafts plant-based wetness. Easily absorbed, the stick glides on without a greasy or sticky feel. Prana Potions Deodorant Crème. “Unless there is irritation, stick with Sherrie Strausfogel is the author of Hawaii’s Spa Experience: Rejuvenating Secrets of the Islands (the first book to a natural deodorant for two to three feature aromatherapy in its pages). Based in Honolulu, she writes about beauty, spas, health, cuisine, and travel. Her work has appeared in more than 100 magazines, newspapers, guidebooks, and websites. weeks to allow your body to adjust.”
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PROMOTE HEALTHY SKIN† | SUPPORT HEALTHY DIGESTIVE FUNCTION† | SUPPORT HEALTHY JOINTS†
HOW TO USE FOR BEST RESULTS, USE 1 (OR UP TO 3) SERVINGS DAILY.
Include 2 Tablespoons in your morning smoothie. Add to baking dishes, muffins, bars or pancakes to increase protein intake. Replace unhealthy protein powder with this. Create a chia coconut collagen pudding. Take several Tablespoons of collagen pre- and post-workout. †
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.
HEALTH OF
The experts share their wellness wisdom—from essential supplements to relaxation techniques By Vera Tweed
S
trength isn’t a matter of using brute force or gritting your teeth. Rather, as these five women reveal, it’s a matter of following your passion and working hard to overcome challenges. They generally eat clean, natural diets, avoiding gluten or other problem triggers as appropriate, and tailoring food, exercise, and supplement regimens to their personal needs. And, they’re all enhancing the lives of others while taking care of themselves, a combination that continues to build strength and happiness.
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• MAY 2018
SECRETS
STRONG WOMEN LAURIE STEELSMITH, ND
“Joyful exercise not only works out your physical body but also contributes significantly to your mental well-being.” “I believe that we’re all born with an inherent ability to create health and wellness,” says Laurie Steelsmith, ND (drsteelsmith.com), a leading naturopathic
doctor and author of Growing Younger Every Day and other books. And she’s dedicated to helping patients unleash that ability. “I love to see the huge transformations naturopathic medicine can bring to people’s lives,” she says. “It is deeply fulfilling.” But a health condition once threatened her ability to function. While in naturopathic medical school, Steelsmith was diagnosed with borderline lupus, a potentially crippling autoimmune disorder. “As my condition worsened, I was faced with the frightening prospect of losing the use of my hands,” she recalls. But instead of giving up, she focused on finding the root cause. Months of working with naturopathic physicians revealed underlying food allergies and leaky-gut syndrome, and treating these left her symptom-free. “I knew then that I had found my life’s work, and that this unique form of medicine could dramatically change people’s everyday lives and relieve suffering in ways that
the mainstream allopathic, Western medical model could not.”
Personal Favorites HEALTHY FOOD: Green drinks PHYSICAL ACTIVITY: Open-water swimming
in the ocean in big waves while listening to my favorite music WAY TO UNWIND: Iyengar yoga
Top Healthy Habits k k k k
Exercise, exercise, and more exercise A centering meditation first thing every morning Eating a healthy and varied diet Finding ways to laugh at bad situations
Supplements “Everyone is unique,” says Steelsmith, “so the supplements I take are specific to my particular needs and not necessarily recommended for everyone.” They include reishi mushroom, zinc, vitamin D, chaste tree berry, and fiber. MAY 2018
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JOY STEPHENSON-LAWS
and improved her energy, mood, sleep, and resistance to colds. And the doctor’s prediction never came true. “Being nutritionally balanced and performing some type of physical activity allowed me to skip the symptoms,” she says.
but is also the mother of two and stepmother of five. How does she make it all work? “It starts with prioritizing, proper planning, communication, and being well organized,” she says. “My aim is to balance family, clients, and time for myself.” Personal Favorites On her journey to HEALTHY FOOD: Avocado success, Facteau has PHYSICAL ACTIVITY: reinvented both Playing golf and her personal and Only men were allowed walking the course professional lives. to enlist in Civil War WAY TO UNWIND: After being a traditional armies, but several Listening to music and wife and mother, she hundred women joined playing with her four went through a divorce, the fight, disguised German Shepherds went back to school, as men. and started a nutrition Top Healthy Habits practice. “The transition from k Avoiding processed foods and soda an independent, college-educated k Getting enough exercise to maintain woman who chose to take a pause in healthy muscle and keep body fat life and stay at home to raise children, below 26 percent and to then re-enter the workforce, was k Periodically testing nutrients and incredibly difficult,” she says. But she keeping them balanced found the strength to follow her passion k Drinking alkaline water and overcome adversity. “Simply put, I enjoy helping people,” Supplements she says. Starting a new business was Based on nutritional test results: liposomal no easy feat but, she says, “The rewards vitamin C, vitamin D, B complex, and have been tenfold.” And, she even found magnesium. the time to remarry. .
Did You Know?
“It’s very important that as women, we educate ourselves about what nutrients we may need to adjust at different periods in our lives.” Nearly 30 years ago, Joy Stephenson-Laws founded a law firm that specializes in healthcare, and she continues to be its managing partner. Over the years, she says, “I saw firsthand how the lack of credible and easy-to-understand health information negatively affected lives, and I was determined to do something about it.” She became a health advocate, founding two nonprofit organizations, The Bili Project (thebiliproject.org) to fight bile duct cancer, and Proactive Health Labs (phlabs.org) to educate people about health and provide nutritional testing. She’s also the coauthor of Minerals— The Forgotten Nutrient. Along the way, a personal health challenge helped fuel her mission. In her early 40s, her doctor predicted that even with a healthy diet and exercise, she would inevitably need medications to control menopausal symptoms such as hot flashes, depression, difficulty sleeping, weight gain, and water retention. Not ready to accept such a fate, Stephenson-Laws dove into research and found that nutritional testing was vital. For example, she learned that her body couldn’t absorb vitamin C well from food and most supplements, but liposomal vitamin C solved the problem
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• MAY 2018
Personal Favorites LARA FACTEAU
HEALTHY FOOD: Raw cheese, raw nuts, raw
dairy, avocado, dark chocolate, red wine PHYSICAL ACTIVITY: Tennis WAY TO UNWIND: Sitting on the couch
with her husband while enjoying a glass of pinot noir and reflecting on their day and many blessings
Top Healthy Habits
“Find something that you’re passionate about and commit the time to do it.” A nutritional therapist with specialized training in homeopathy and digestive health, Lara Facteau not only runs Palo Alto Nutrition (paloaltonutrition.com),
k k k k k k
Prayer Quarterly cleansing Working out at least 3 days a week Centering her routine around her priorities Spending time with friends and family Finding humor in all aspects of life
Supplements Occasional prebiotics, probiotics, and a blend of omega-3, -6, and -9 fats.
ADINA DIAZ
SKINCARE INGREDIENT: Hyaluronic acid PHYSICAL ACTIVITY: Yoga and hiking WAY TO UNWIND: Having a good dinner
see in her practice. “The misery I see is profound,” she says. Embarking on an expanded mission of enhancing not and relaxing with friends just the physical health of others, but bringing more Top Healthy enlightenment and Habits love to the world, k Drinking homeshe wrote a book, In Victorian England, a leading made green Radiant Again military surgeon and war hero, smoothies to & Forever, and Dr. James Barry, was really Margaret maintain energy began lecturing Bulkley in disguise, because medical schools barred women when she at work extensively. enrolled in 1812. Dr. Barry’s true k Yoga 4–5 times a On a personal identity remained a secret week level, Hall realized until after her death at the k Tracking monthly that it’s vital to age of 70. cycles and adjusting understand what food to stay balanced brings you joy and to do those things, and began Supplements surrounding herself with like-minded Echinacea, goldenseal, or vitamin C people, from spiritual leaders to workout when exposed to people who are sick, buddies. And, she keeps her hormones such as clients with a cold. balanced to youthful levels. For women of child-bearing age, she emphasizes, “Don’t take birth control pills; they PRUDENCE HALL, MD disrupt hormone balance profoundly.” .
Did You Know?
“Just because it’s ‘green’ doesn’t mean it’s not glamorous.” “I try to stay clean and natural, internally and externally, as much as humanly possible, because our body is our vehicle,” says skincare guru Adina Diaz (naturalfeelingspa.com), whose passion is enhancing natural beauty and wellbeing for her clients with organic skin treatments. “What we put on our body and in our body is all connected,” she says. “It’s all fuel for our skin, for our energy, and for our mental health.” Products with “fragrance,” for example, can cause headaches and other nasty side effects, whereas organic makeup and skincare ingredients can nourish and enhance health. To stay on top of her game, Diaz has learned not to let her work life take over her whole life. “You’re no good to anybody if you burn out,” she says. Putting aside time to pamper yourself, with a mask or bath with Epsom salts, or getting a massage or mani-pedi, is an important part of maintaining balance. Diaz grew up with fresh herbs and food from a garden, in a family that took a holistic approach. Her grandmother would use fresh aloe to treat a rash, and as a child, she learned about caring for the environment. Now, working with organic ingredients, she says, “It’s all circled back to my heritage.”
Personal Favorites HEALTHY FOOD: Unsalted blue corn chips
with guacamole
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• MAY 2018
Personal Favorites HEALTHY FOOD: Brussels sprouts PHYSICAL ACTIVITY: Yoga and weight
training WAY TO UNWIND: Sitting in a massage
chair in front of a fire and listening to ethereal music
“Women are light, we’re hope, we’re compassion.” An integrative physician for nearly 35 years and a pioneer in natural, bioidentical hormone therapy, Prudence Hall, MD (thehallcenter.com), has some very simple advice: “Live your life to the fullest—make your life matter, it’s precious—and if something doesn’t work, don’t whine but work hard to fix it.” After helping many patients overcome their health challenges, Hall ran into a big one of her own: how to reach and help more people than she can
Top Healthy Habits k k k
Spending close to an hour daily on physical exercise and meditation Intermittent fasting on four days of the week Doing things that are emotionally nourishing
Supplements Customized bioidentical hormones, vitamins C and D, melatonin and magnesium at night, and customized nutritional formulas as needed. Contributing editor Vera Tweed has been researching and writing about supplements, holistic nutrition, fitness, and other aspects of healthy living since 1997. She is the author of several books, including Hormone Harmony: How to Balance Insulin, Cortisol, Thyroid, Estrogen, Progesterone and Testosterone to Live Your Best Life.
BUMP UP YOUR BACTERIA Before, during, & after with Pregnancy Care. Pregnancy demands a lot from your body…just look at that bump! Flora’s new Pregnancy Care Probiotic is clinically proven to support your health before, during, and after pregnancy.* The two specific strains of Lactobacillus probiotics used in the formula support your gastrointestinal and vaginal health and discourage the growth of “bad” bacteria.* If a C-section might be in your future, Pregnancy Care promotes healthy vaginal flora after a cesarean and can help manage diarrhea related to antibiotic therapy.* So bump p up p the good good bacteria you you need with Pregnancy Pregn g ancyy Care. *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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Having trouble packing enough vegetables into your diet? These simple, make-ahead recipes can help you meet a third of your daily requirement before you even leave the house By Lisa Turner
he latest guidelines say that you should eat between 2½ and 6½ cups of vegetables per day. That’s a lot of veggies, and can be hard to do—unless you start early. Try these simple, savory breakfast recipes to sneak in a full cup of vegetables with your morning meal. PHOTO BY PORNCHAI MITTONGTARE | FOOD STYLING BY CLAIRE STANCER | PROP STYLING BY ROBIN TURK
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• MAY 2018
Frittata Muffins Makes 12 Muffins
These simple, to-go frittata muffins include leeks, mushrooms, asparagus, and tomatoes. Make a big batch in advance, and freeze for future use—just pop them in the microwave for a fast, protein- and fiber-rich morning meal on the go. 6 eggs ½ tsp. salt ½ tsp. pepper 4 oz. shredded fontina cheese 1 cup loosely packed chopped chard 1 small leek, thinly sliced crosswise 1 cup mushrooms, thinly sliced 1 cup sliced asparagus 4 oil-packed sundried tomatoes, finely chopped
1. Preheat oven to 350°F. Whisk together eggs, salt, and pepper in medium bowl. Stir in cheese, chard, leek, mushrooms, asparagus, and tomatoes.
2. Spoon mixture into 12 lightly greased muffin cups. Bake 20–22 minutes, until just set. Let cool 5 minutes, remove from tins, and serve immediately, or cool completely and refrigerate or freeze. Per muffin: 100 cal; 7g prot; 7g total fat (3g sat fat); 4g carb; 105mg chol; 240mg sod; 1g fiber; 1g sugars
MAY 2018
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43
Root Vegetable Hash Serves 6
Sweet potatoes, turnips, parsnips, purple potatoes, and kale make this a hearty, fiber-rich morning meal. You can prep the root vegetable base in advance, then sauté with precooked breakfast sausage and shredded kale in the morning for a five-minute breakfast. 1 small sweet potato, diced 1 medium turnip, diced 2 small parsnips, diced 3 small purple potatoes, diced 2 Tbs. olive oil, divided 1 lb. precooked turkey sausage or vegan sausage, sliced 2 cups loosely packed shredded kale 2 garlic cloves, minced, optional 4 oz. Asiago or other sharp cheese, grated
1. Preheat oven to 400°F. On large rimmed sheet pan, toss sweet potatoes, turnip, parsnips, and potatoes with 1 Tbs. olive oil. Sprinkle with salt and pepper, and roast 25 minutes, stirring once or twice, until just tender.
2. Heat remaining olive oil in large skillet, and sauté sausage, kale, and garlic, if using, until kale is wilted. Stir in cooked root vegetables, transfer to individual serving dishes, sprinkle with cheese, and serve immediately. Per serving: 380 cal; 26g prot; 19g total fat (4.5g sat fat); 28g carb; 85mg chol; 730mg sod; 5g fiber; 4g sugars
Ginger-Beet Smoothie Serves 4
Beets, spinach, celery, fennel, and cucumber are whirled into a bright, nutrient-packed smoothie that can be made the night before, then shaken up before serving. Steamed beets add a creamier texture, but you can grate raw beets for faster prep. Or swap in leftover cooked sweet potatoes or winter squash. 1 large red beet, cooked (or raw and grated) 1 cup loosely packed baby spinach leaves 1 medium stalk celery 1 small fennel bulb, cored and chopped ½ large cucumber, peeled and seeded 1 1-inch piece peeled and chopped ginger root 1½ cups vanilla almond milk
1. In a high-powered blender, combine beets, spinach, celery, fennel, cucumber, ginger, and almond milk. Purée until smooth and creamy, adding more almond milk as needed to thin to desired consistency.
2. Serve immediately, or transfer to quart jar with tight-fitting lid, and store overnight. Shake well before serving. Per serving: 60 cal; 2g prot; 1g total fat (0g sat fat); 11g carb; 0mg chol; 110mg sod; 3g fiber; 5g sugars
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• MAY 2018
UTERINE AND BREAST HEALTH. NORMAL FIBRIN ACTIVITY. HORMONE BALANCE. DONâ&#x20AC;&#x2122;T PLAY ROULETTE WITH YOUR HORMONE AND REPRODUCTIVE HEALTH. Fibrovera is a specialized enzyme and botanical blend designed by a team of experts to support uterine and breast health for women suffering from hormonal irregularities and reproductive health concerns. This gentle option offers women the opportunity to feel calm and balanced by supporting normal hormone levels as well as providing relief from occasional discomfort associated with menstruation and menopause. Trust the well-researched and clinically supported ingredients of Fibrovera to maintain a healthy reproductive system and bring balance back to your hormone levels. Learn more about how science, stats, and standards play a role in supplement selection and why you should always CHECK3 at arthurandrew.com/check-three.
*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.
Learn more by calling (800) 490-1566.
Avocado Hummus Toast
A BREAKFAST BRIMMING WITH VEGGIES
Serves 4
Avocado and green peas are whirled with chickpeas for a bright, lemony hummus. Make it the night before, then spread on toast with yellow peppers, arugula, and red onions. Or turn it into a breakfast wrap for a to-go meal.
Here's a quick and easy way to sneak in a serving (or more) of fruits and vegetables—add one of these nutrientdense powders to a morning smoothie or bowl of oatmeal.
1 can chickpeas, drained 1 large avocado, peeled and pitted 1 cup thawed frozen green peas 1 cup loosely packed chopped greens (kale, spinach, or chard work well) 2 Tbs. olive oil Juice from ½ lemon 4 large slices whole-grain, gluten-free, or paleo-friendly bread, toasted 1 medium yellow pepper, cored and thinly sliced 1 small red onion, thinly sliced 1 cup loosely packed baby arugula
Flora Red Beet Soluble Crystals
Natural Factors Whole Earth & Sea 100% Fermented Organic Greens
1. Combine chickpeas, avocado, peas, greens, olive oil, and lemon juice in blender or food processor, and purée until smooth.
2. Spread each piece of toast with hummus. Divide yellow pepper, onion, and arugula among toasts, and serve immediately. Per serving: 350 cal; 12g prot; 17g total fat (2.5g
Vibrant Health Spectrum Vibrance Antioxidant Superfood
sat fat); 41g carb; 0mg chol; 280mg sod; 8g fiber; 5g sugars
They won’t replace the fiber or the full spectrum of antioxidants found in whole vegetables, but these supplements can help fill some gaps if you have difficulty getting your recommended daily servings.
Sulforaphane, or sulforaphane glucosinolate, found in broccoli, cabbage, and other cruciferous vegetables, is a powerful anticancer agent.
Beta carotene, a reddish-orange plant pigment found in carrots, sweet potatoes, winter squash, and dark leafy greens, supports immune health and may protect against cancer.
Vitamin K, found primarily in leafy greens, helps blood clot and is important for heart health and strong bones.
Vitamin C
Anthocyanins
is a powerful antioxidant found in bell peppers, broccoli, kale, and other vegetables. It helps repair tissues, supports immune health, and protects against cancer and heart disease.
are purple-colored antioxidants found in red cabbage, red onions, purple potatoes, and chard (beets have similar antioxidants called betalains). They’re important for heart health and reduced cancer risk.
Lutein, a yellow plant pigment found in peppers, corn, leeks, summer squash, and leafy greens, promotes eye health and vision, and protects against macular degeneration and vision loss.
Potassium, found in tomatoes, potatoes, spinach, beets, and other vegetables, is an electrolyte that balances the effects of sodium, stabilizes blood pressure, and reduces the risk of heart disease.
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, and coaching people toward healthier eating habits. Find her at lisaturnercooks.com.
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• MAY 2018
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WAYS TO
SAVE YOUR
BONES Reduce the threat of osteoporosis, brittle bones, and possible fractures with these simple bone-building habits by Lisa Turner
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• MAY 2018
B
y the time you’re 30 years old, you’ve achieved your peak bone mass for life. Once you reach 50, the body’s bone-rebuilding process slows, and you begin to lose bone mass. Add to this a loss in estrogen after menopause, and your bones are seriously at risk later in life. The good news? These six strategies can help save your bones and keep your skeleton strong.
Do Calcium Right It’s the primary mineral found in bones, and it’s critical to bone structure and strength. The problem is absorption: if you eat (or take) too much calcium at once, your body will actually absorb less. So focus on eating smaller amounts at each meal—less than 500 mg per serving is ideal, for a total of 1,000–1,200 mg a day. That’s the equivalent of a glass of milk, a cup of cooked collards, a small container of yogurt, and one serving of beans. Also remember that calcium alone isn’t enough. You need vitamin D, zinc, and other minerals to help your body
properly utilize calcium. Magnesium is especially important. It converts vitamin D into an active form that helps calcium absorption, and excess calcium with too little magnesium may contribute to osteoporosis and calcification of the arteries, leading to heart attack and cardiovascular disease. And try to get most of your calcium from foods. A recent study found that people who took calcium supplements had a 22 percent greater risk of heart disease. If you take supplements, avoid those made with calcium carbonate, which is a poorly absorbed form of the mineral.
MAY 2018
â&#x20AC;¢
49
Stress Your Bones It sounds counterintuitive, but the bones respond to impact by getting denser and stronger. Running, jogging, tennis, or jumping rope are good choices; or just jump in place 10–20 times, twice a day. In one study, that much jumping significantly increased bone density. If your knees don’t love to jump, strength training is another great choice. Studies show increases in bone density, size, and strength, as well as reductions in bone loss, in people who do weight-bearing or resistance exercise. Strength-training also increases muscle mass, encourages weight loss, improves coordination, and can reduce the risk of falls and fractures.
Concentrate on Vitamin K Kale, spinach, collards, chard, turnip greens, and other dark leafy greens are rich in vitamin K, which works in concert with vitamin D and bone-building minerals. Vitamin K also reduces the risk of calcification when taking calcium supplements—studies show that people with higher intakes of vitamin K have a 57 percent reduced risk of dying from cardiovascular disease, and an 81 percent reduction in fractures.
Greens, vegetables, and fruits are rich in other nutrients needed for bone health, including calcium, magnesium, potassium, and boron. One study found that people who ate few plant foods had an 88 percent higher rate of hip fracture, compared with those who ate five servings of fruits and vegetables per day. In one study, people who ate broccoli, cabbage, parsley, or other plants had less bone breakdown. Onions are especially protective: women who ate the most had a 20 percent reduction in hip fractures.
Be Protein-Smart Protein makes up about half the volume of bones and provides their structural matrix. But dietary protein can be detrimental or beneficial to bones, depending on the amount and type of protein you eat, your calcium levels, and the acid/base balance of your diet. A few studies suggest that high-protein diets can increase calcium excretion, deplete calcium from bones, and increase risk of osteoporosis. But most studies show that low protein intake can hamper calcium absorption and may impact bone formation and breakdown. In one study, women who ate 86 grams of protein per day lost less bone mass than women who ate 60 grams. Additionally, higher
protein consumption improves bone density and decreases the risk of fractures, especially in older women. The difference seems to be intake of calcium and plant foods. As long as calcium intake is adequate and your diet includes ample amounts of alkalizing fruits and vegetables, protein intake is likely to be helpful, not harmful, to bones.
Watch Your Weight When it comes to bone health, you can be too thin. In general, low body weight is the primary factor contributing to reduced bone density and bone loss in menopausal women—the group most likely to suffer from osteoporosis. Losing a large amount of weight, as well as yo-yo dieting and repeatedly gaining and losing weight, are especially harmful to bone health. In one study, bone lost during weight loss was not regained, even if weight was regained. People on super-low-calorie diets are especially at risk—eating less than 1,000 calories per day can reduce bone density, regardless of your weight. Being too heavy isn’t good for bones either. Obesity can reduce bone density and volume, and the stress of excess weight increases the risk of fractures.
Call on Collagen THESE SUPPLEMENTS CAN HELP BOOST YOUR BONE HEALTH American Health Ester-C with D3 Bone & Immune Health Complex
Natrol High Absorption Magnesium Mineral Support
Doctor’s Best Calcium Bone Maker Complex
NeoCell Super Collagen Powder
Natural Factors BioSil Bone Collagenizer Ultra
In addition to calcium, magnesium, and other supplements, adding collagen to your diet may benefit bone health. Collagen makes up the soft matrix of the bones. While most studies have examined the effect of collagen on arthritis, a few studies show that it’s beneficial for bone health as well. If you eat meat, bone broth is one of the most efficient dietary sources of collagen. Gelatin, from grass-fed sources, is another option—make fruit-based Jello, gummies, or marshmallows for collagen-rich snacks. If you don’t eat meat, look for nutrients that support collagen synthesis, most notably vitamin C, biotin, silica, and amino acids (proline, lysine, and glycine).
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, and coaching people toward healthier eating habits. Find her at lisaturnercooks.com.
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• MAY 2018
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thewiseFATBURNER/
STORIES OF TR ANSFORMATION FROM NUTRITION & LEPTIN PIONEER K AT JAMES
Transforming Our View of Fat The little-known hormone leptin ignites fat burning in many, says high-fat pioneer Kat James ///BY NICOLE BRECHKA The idea that you can change your diet to make your body burn fat as its primary fuel is something I first heard about in 2002, when I was introduced to Kat James and her then-radical dietary views. Having endured a 12-year battle with an eating disorder and near liver failure, James began overhauling her diet. After years of trial and error, she discovered a sustainable way of eating that left her 10 dress sizes smaller, brightened her dark moods, and freed her of food obsession. Excited by her personal transformation, James gave up a career as a celebrity makeup artist to devote her life to sharing what she’d discovered. After seven years of helping others achieve the same kind of biochemical “flip” she’d experienced, James saw her theories validated by Ron Rosedale, MD, one of the foremost experts on the hormone leptin. Rosedale was so impressed with James’s regimen and outcomes that he directed an audience of
diabetes doctors and their patients to follow her protocol. Neurological, functional medicine, fertility, and other clinics around the world have since followed suit. Today, with a tidal wave of science validating James’s theories—and many formerly fat-shy doctors, authors, and bloggers jumping on the high-fat bandwagon—we sat down with the woman who’s been called the “Jane Goodall of leptin.” We talked about her revolutionary ideas and her 27-year track record of helping people lose weight and regain their health by harnessing the power of this key fat-burning hormone.
How do people become “fat-burners”? First, we should define “fat-burner,” because that definition is as varied as the guidelines for achieving it. Nature’s most efficient fat-burning state requires the optimal function of leptin, which also
SPRINGTIME EUROPEAN TRANSFORMATION Join award-winning author Kat James for her Total Transformation Journey (all or part) from Tuscany (shown here) to Venice to Vienna to Salzburg, Prague, Berlin, and the Thermal Waters of Bad Schandau, May 14–29 2018. Enjoy visits to Florence and other cultural centers, farms, cheesemakers, castles, thermal waters, and famous sites of The Sound of Music—all as your body is transformed at the cellular level and your views of a healthy lifestyle are transformed forever. You’ll gain powerful, proven, long-term tools that will start to transform your body, skin, thinking, and relationship with food even before you get home. Call 877-54-TOTAL or email info@informedbeauty.com for more information.
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James, 52, started her dramatic selftransformation in 1990. Since then, she’s led 88 retreats and has become known as the “Jane Goodall of leptin.”
affects every other hormonal, neurological, inflammatory, digestive, and immune process in the body. So, merely having the ability to burn off some fat sometimes— or even to get fit and muscular, if you work really hard at it—doesn’t make you a fat-burner. In fact, it all but guarantees that you’re a sugar-burner.
So how do you know if you’re a fat-burner? When you regain leptin sensitivity, you will experience a pronounced drop in appetite, clearing of brain fog, deeper sleep, unusual calmness with even energy (no more energy dips), loss of excess fluid related to inflammation, digestive correction, improvement or resolution of other health issues, and speedy fat loss and muscle gain, independent of exercise.
With so many dietary guidelines out there now, do you see contradictions in what you’ve observed to be effective at achieving fat-burner status? Yes. The science supporting high-fat, low-carb diets is generally well covered in most books on the subject. But the practical application for the long-term is a true frontier that can’t easily be studied. It has taken me nearly 30 years of on-site
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thewiseFATBURNER work with people during their entire transition to gradually develop strategies for a successful, long-term lifestyle, not just initial results. It’s important to understand that the threshold at which a true, leptin-sensitive fat-burning state is achieved differs from person to person, based on heredity, health, and dietary history. I haven’t seen any guidelines out there that identify what I see as “deal-breaker” ingredients that, in my experience, cause setbacks in those with metabolic or food-craving challenges. These include nut milks, nut flours, and nut butters, certain protein powders, alcohol, alcohol-based flavorings and tinctures, certain fruits and vegetables, tomato sauce, coffee, certain bacon and sausage brands, and much more. But equally destructive to the leptinconscious fat-burning goal are the consequences of fasting and “carb-cycling” regimens, which have proved disastrous for virtually all of my clients who tried them. One could make strong arguments that they hinder the goal of achieving and maintaining a true fat-burning state, and also undermine the ability to heal one’s relationship with food.
Could you expand on why you believe fasting can be so harmful? When the body is truly using fat as its primary fuel, the hypothalamus perceives that it is experiencing “times of plenty,” which is why hunger is shut off quickly by the fat-burning master hormone, leptin. Conversely, in a sugar-burning state, one is “wired” for fat storage to deal with a perceived famine. In metabolically challenged people,
WHY BRITT DOESN’T FAST ANYMORE These before-and-after photos at right show what happened to 44-year-old Britt McMartin when she stopped skipping meals and started a high-fat, very-low-carb regimen. Here are the thoughts she shared about her experiences with fasting and meal skipping: after
“Since high school, I was on a pattern of starve-binge. A roller-coaster. I did not realize that I’d been perpetuating the problem each time I skipped or delayed meals, which just made my rebound eating worse. I could not have escaped the pattern, though, had I not also let go of the myths of calorie-counting and low-fat diets. It’s amazing how misled we can become, and it came to affect every aspect of my life and even my ability to conceive.”
before
In our June issue, we’ll share Britt’s full story of how she lost 48 lbs., conquered her decades-long eating disorder and social anxiety, and regained her fertility, her full head of hair, and more after attending an online Total Transformation Program and a Kat James retreat in Scotland. There she learned to “read” her body’s signals to maintain a fat-burning mode and enjoy amazing carb-free, high fat foods, while avoiding the hidden pitfalls of typical Paleo and keto diets.
fasting mimics famine. By the way, you are metabolically challenged if you have gained any weight in your middle since your golden youth, experience energy or mood dips, get up, even once during the night, or use “pick-me-ups” such as juice, smoothies, carbs, or caffeine for energy. My own first bingeing episodes arose out of periods of fasting and calorie restriction. This may not happen to relatively healthy people when they fast at first, but rodent studies have shown a spike in dopamine levels from a meal after food restriction. This produces a drug-like effect and/or changes in feeding patterns, including overeating at the next meal, which didn’t happen in mice fed at regular intervals. We are also more vulnerable to
blood sugar spikes from the first meal of the day than from other meals, because breakfast follows our sleeping fast. Some experts argue that eating at regular intervals wasn’t possible for primitive man, so it’s not natural for us. But our compromised metabolisms, with major epigenetic changes in our modern metabolic vulnerabilities, were not found in primitive mankind either. Established fat-burners (by my leptinfunctional definition) really don’t do famine well, and part of the function of leptin is to sense the scarcity of food. It’s the sugar-burners, who are primed for famine and fat storage, who do fasting well. Nicole Brechka is the editor in chief of Better Nutrition.
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ANSWERS TO YOUR FOOD QUESTIONS
What Men and Women Should Know about Iron Should you supplement with the mineral? In some cases, the answer is no ///BY MELISSA DIANE SMITH
:
At 58, with heart disease in my family, I have taken a multivitamin and mineral supplement with iron for many years. A friend recently told me that men shouldn’t take supplemental iron. Is that true? —Brian M., Santa Barbara, Calif.
a:
Iron is an essential nutrient. It’s needed to make hemoglobin, the oxygen-carrying red pigment of blood. It also plays important roles in energy production and in supporting the health of the immune, reproductive, and central nervous systems. As important as this mineral is, however, getting too much of it in supplement form can be dangerous. The reason for this is simple: the body is efficient at storing iron, but it doesn’t do a good job of eliminating stored iron except through bleeding. That’s why men and postmenopausal women are generally advised not to take an iron supplement except under a doctor’s orders.
The Lows and Highs of Iron
In examining more than 1,000 white Americans ages 67–96 who participated in the Framingham Heart Study, researchers found that only about 3 percent had an iron deficiency, but 13 percent had iron levels considered too high. The authors of the study concluded that the likely liability in iron nutrition in elderly white Americans eating a Western diet is iron overload, not iron deficiency. Iron overload can be inherited—as in hemochromatosis, the genetic iron overload disorder—or it can be acquired by receiving numerous blood transfusions, getting iron injections, or consuming high levels of supplemental iron. According to the nonprofit Iron Disorders Institute, too much iron can lead to chronic fatigue, joint pain, abdominal pain, liver disease, diabetes, and heart attack.
Most people know that too little iron can lead to iron-deficiency anemia, which is most likely to develop in menstruating and pregnant women, vegans, people who take medications that cause Dried apricots are a internal bleeding, or people who rich food source of have digestive disorders that interfere iron, with 3.5 mg per cup. with iron absorption. But the opposite problem—iron overload, usually due to too much supplemental iron—is drawing more attention these days. Research suggests that building up large stores of iron in the body over the years can increase the production of free radicals, damage internal organs, and may increase the risk of diabetes, heart attack, and cancer, particularly in older people.
Did You Know?
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Melissa Diane Smith is an internationally known journalist and holistic nutritionist who has more than 20 years of clinical nutrition experience and specializes in using food as medicine. She is the cutting-edge author of Going Against GMOs, Going Against the Grain, and Gluten Free Throughout the Year, and the coauthor of Syndrome X. To learn about her books, long-distance consultations, nutrition coaching programs, or speaking, visit her websites: melissadianesmith.com and againstthegrainnutrition.com.
Data from the large Framingham study suggests that the low risk of heart disease among premenopausal woman may be partially attributable to menstruation and the monthly loss of iron that goes with it. After menopause, when menstruation stops, women begin to catch up to men in heart disease risk, suggesting that higher iron stores may be a factor. Some studies also link high iron levels with diabetes. For example, among 32,000 women followed for 10 years in the Nurses’ Health Study, those with the highest levels of stored iron were nearly three times as likely to have diabetes as those with the lowest levels. Other studies have shown that when people with high levels of stored iron donate blood regularly, their insulin sensitivity and risk of diabetes decrease.
Iron Recommendations So, what should you do to get just the right amount of this important mineral? The best idea is to play it safe. Try these tips:
* Focus on whole-food sources of iron, * * *
*
including beef, turkey, liver, dried fruit, broccoli, peas, and sunflower seeds. Watch your intake of fortified foods. Some fortified breakfast cereals contain 100 percent of the Daily Value for iron. Avoid cooking in cast-iron skillets because iron filings can get into food. Unless they’ve been diagnosed with a deficiency, most men and postmenopausal women should take an iron-free multi (see sidebar). If you’re a postmenopausal woman or a man concerned about the possibility of iron overload, many doctors advise donating blood.
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* Source Naturals Life Force Multiple No Iron * Super Nutrition SimplyOne Women Iron Free * Super Nutrition SimplyOne Men Iron Free * Twinlab Daily One Caps without Iron
Rainbow Light 50+ Mini-Tablet Food-Based * Multivitamin
* To determine your iron status, ask your
doctor for a complete panel of tests, including CBC, serum iron, serum ferritin, iron serum transferrin saturation, total iron-binding capacity (TIBC), and percentage of saturation. Find out more about these tests at IronDisorders.org.
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E A SY WAYS TO BOOST YOUR NUTRITION
Dive In! This tropical frozen treat is vegan and loaded with omega-3s /// BY LISA TURNER
Did You Know? Omega-3s are known as “essential” fats because our bodies don’t make them.
Mango Sunrise Ice Cream with Coconut-Lime Dust
1. Combine mango chunks, coconut milk, cane sugar, and flax oil in a blender, and purée until very smooth. Add goji berries, and purée until finely chopped, but some visible bits remain.
Makes about 1 pint
This creamy, island-inspired vegan treat is fortified with flax oil for a hefty dose of anti-inflammatory omega-3 fats (one serving contains almost 2,000 mg). Mango and goji berries add antioxidants and a lovely peach blush. For a kid-friendly summer treat, pour the ice cream mixture into Popsicle molds instead of freezing in an ice cream maker.
according to directions (about 20 minutes). While ice cream freezes, combine coconut flakes and lime zest on cutting board, and finely chop into “dust.”
3. To serve, scoop ice cream into martini
rs’ p edito ick
glasses, cups, or dessert bowls, and sprinkle with coconut-lime dust. Serve immediately. Per serving: 250 cal; 2g pro; 13g total fat (8g sat fat); 0mg chol; 25mg sodium; 33g carb; 2g fiber; 30g sugar.
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PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: JEANNE KELLEY; PROP STYLIST: ROBIN TURK
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2 cups slightly thawed frozen mango chunks ¾ cup coconut milk ⅓ cup unrefined organic cane sugar 1 Tbs. flaxseed oil 3 Tbs. dried goji berries ¼ cup unsweetened coconut flakes for garnish (optional) Zest from one lime for garnish (optional)
2. Transfer to ice cream maker, and process
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FOODS & ME ALS THAT HE AL
Eat Your Way Back to Calm Eating more of these seven foods can help rebalance your brain chemistry and take the edge off your anxiety
Feeling anxious? Food can help. But it has to be the right kind of food, with specific nutrients that help relieve tension, promote relaxation, and balance brain chemistry. Here are our seven favorite foods for easing anxiety.
Eggs contain choline, a vitamin-like nutrient that’s needed for the production of serotonin and dopamine, neurotransmitters that regulate mood and calm anxiety. In one study, people with the highest anxiety levels also had the lowest blood levels of choline. Eggs also contain vitamin D, which helps ease both anxiety and depression. Other good sources of choline include turkey, beef, seaweed, soybeans, and Swiss cheese. Try this: Mash peeled boiled eggs with avocado and minced red onion for a healthier egg salad; top a salad of grilled escarole, onions, and olives with a soft-poached egg; layer fried eggs, sautéed kale, and salsa on a warm corn tortilla.
Chard is high in magnesium, which modulates the release of stress hormones such as cortisol, and can reduce anxiety. Low levels of dietary magnesium have been linked with increased anxiety, and magnesium deficiency adversely affects probiotic balance in the gut and exacerbates symptoms of anxiety. Seaweed, pumpkin, soybeans, peanuts, nuts, seeds, and spinach are also high in magnesium. Try this: Sauté chopped chard in olive oil with golden raisins, chopped radicchio, and shallots; fry chopped chard with white beans, garlic, and red pepper flakes; purée chard leaves with basil, garlic, olive oil, and shredded Asiago cheese for a nutrient-dense pesto.
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Sweet potatoes are rich in fiber and complex carbs, which help keep blood sugar levels steady to balance mood. Studies show that high-glycemic foods such as white bread, pasta, cookies, cakes, and fruit juice are associated with increased risk of anxiety. Other high-fiber, low-glycemic carbs include beans, winter squash, artichokes, collard greens, Brussels sprouts, raspberries, and blackberries. Try this: Cut sweet potatoes into strips, toss with olive oil and paprika, and roast until tender for healthier fries; simmer sweet potatoes, carrots, and ginger in broth till tender, then purée with coconut milk and yellow curry; toss cubes of cooked sweet potato with black beans, yellow corn, minced red onion, and roasted pumpkin seeds.
Herbal tea: Chamomile contains chemicals that reduce stress—in one study, people who took chamomile for eight weeks had a significant decrease in anxiety. Lemon balm and skullcap work with GABA, a neurotransmitter that plays a role in calming anxiety. And in one study, passionflower was shown to be as effective at relieving anxiety as oxazepam, a benzodiazepine. Herbal teas are also good substitutes for coffee and caffeinated beverages, which can worsen anxious feelings and may even induce panic attacks. Try this: Mix cooled chamomile tea with orange juice and fresh thyme sprigs, and serve over ice; brew a strong lemon balm tea, mix with lemonade and minced basil, and freeze into sorbet; combine dried passionflower with dried hops, hibiscus, and lavender, then steep in hot water, strain, and serve with honey.
///BY LISA TURNER
Brown rice contains a variety of B vitamins, which are crucial for the production of dopamine, serotonin, and other neurotransmitters that regulate mood. Thiamine (vitamin B1) has been shown to reduce anxiety and related symptoms, including headache, insomnia, and nightmares, and in one study, adults who took a B-vitamin complex had fewer symptoms of anxiety and an overall improvement in mood. Other good sources of B vitamins include nutritional yeast, split peas, spinach, barley, oats, nuts, and seeds. Try this: Stir-fry cooked rice with diced carrots, green peas, scallions, eggs, and tamari for easy fried rice; sauté cooked rice in butter with thinly sliced mushrooms, onions, and almonds; mix cooked brown rice with mashed avocado, spread on a sheet of nori, layer with radish sprouts and shredded carrots, and roll up.
Kidney beans are high in tryptophan, an amino acid that boosts serotonin and has a calming effect. Several studies have linked low dietary tryptophan with increased anxiety and stress, and consuming more dietary tryptophan has been shown to reduce anxiety and depression. Soybeans, poultry, eggs, cheese, and pumpkin seeds are also good sources of tryptophan. Try this: Purée kidney beans with chopped onion, minced garlic, olive oil, and cumin for an easy dip or spread; chop kidney beans, red bell pepper, scallions, parsley, flaxseed, and cooked rice in a food processor, form into patties, and grill or fry; simmer kidney beans, yellow onions, and tomatoes in coconut milk spiced with turmeric and cayenne for a traditional African dish.
Shiitake & Edamame Fried Rice Serves 4
Who needs take-out when you can make your own veggie-packed fried rice in no time?
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
2 Tbs. peanut oil or sesame oil 1 large carrot, minced 1 small red pepper, chopped ½ medium yellow onion, chopped ½ cup packed sliced shiitake mushrooms ½ cup thawed frozen edamame 3 garlic cloves, minced 1 Tbs. minced ginger 3 cups cooked brown rice 2 eggs, lightly beaten 2 Tbs. tamari 2 Tbs. mirin (sweet rice cooking wine) ½ cup cashews 1 large bunch green onions, chopped
Cashews are high in zinc, which is associated with the regulation of GABA and has anti-anxiety effects. Zinc deficiency is common in several psychiatric conditions, including depression and bipolar disorder, and
1. In a large skillet or wok, heat 1 Tbs. of oil over medium-high. Add carrot, pepper, onion, and mushrooms, and sauté until vegetables are just tender, 5–7 minutes. Stir in edamame and cook for 1 minute, or until heated through.
2. Transfer vegetables to a bowl. Add remaining tablespoon oil to skillet and heat over medium. Add garlic and ginger and cook for 30 seconds. Add rice and stir to coat thoroughly. Push rice to sides of pan, leaving a well in the center. Pour eggs into well and cook, stirring frequently, until just set. Stir eggs into rice.
studies have shown that people with anxiety have lower levels of zinc. Other foods that are high in zinc include oyster, crab, lobster, pumpkin seeds, adzuki beans, nuts, beef, and chicken. Try this: Purée cashew butter with garlic powder, onion powder, dried dill, and a splash of apple cider vinegar
3. Return vegetables to skillet, stirring to mix. Add tamari and mirin and cook, stirring, 2 minutes. Transfer to serving bowl, scatter cashews and scallions over top, and serve. Per serving: 410 cal; 13g prot; 17g total fat (3g sat fat); 50g carb; 95mg chol; 560mg sod; 6g fiber; 7g sugars
for a nutrient-dense, dairy-free ranch dressing; sauté cashews, broccoli florets, chopped scallions, and red pepper flakes in sesame oil; roast cashews, cauliflower, tomatoes, onions, and green peppers till tender, then toss with cooked penne pasta and shredded Asiago cheese. MAY 2018
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RECIPE MAKEOVERS FULL OF MODERN FL AVOR
Harissa Roasted Salmon This simple “tray meal” packs a nutritional—and spicy—punch /// BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC
Harissa Roasted Salmon with Lemon Asparagus Serves 4
This true “tray meal” comes together in minutes, making it perfect for a busy weeknight dinner. 2 Tbs. olive or melted coconut oil, divided 2 tsp. harissa paste, or to taste 2 Tbs. honey 2 10-oz. salmon steaks 1 lb. female asparagus (the thicker ones), trimmed and sliced into 2-inch pieces ¼ tsp. salt ¼ tsp. black pepper 1 lemon, quartered ¼ cup chopped fresh cilantro, optional
1. Preheat oven to 400°F. Line shallow roasting pan with foil, and set aside.
2. In small bowl, mix together 1 tsp. oil, harissa paste, and honey. Brush fish all over with harissa mixture, and place on one half of prepared pan.
3. In medium bowl, toss asparagus with remaining oil, salt, and pepper, and arrange on other half of roasting pan. Nestle lemon quarters among filets and asparagus.
4. Roast 10–12 minutes, or until fish is just
FEATURED INGREDIENT:
Honey
“Honey” can mean two very different things. Most of us are familiar with the stuff that comes in the little plastic bear at the supermarket, which is the honey version of junk food. It’s been pasteurized, heated, purified, and processed so thoroughly that nothing of value (enzymes, probiotics) remains. It’s about as nutritious a food as Honey Corn Chips. But “honey” can also mean the raw, unfiltered, unprocessed stuff you get at farmers’ markets—and that’s an important distinction. Think of the difference between factoryfarmed and grass-fed meat, or between wild salmon and farmed. That’s the basic difference between processed and unprocessed honey, when it comes to good health. The type of plants bees forage on determines the color of the honey, the level of nutrients, the fragrance, and the taste. Honey from extremely cold regions is lighter in color than honey from the tropics. Raw honey doesn’t spoil. The nectar that the bees bring to the hive is about 60 percent water, and the bees “cure” it to about 18–19 percent water. At this level of water, and with a pH of 3 or 4, the honey is very stable and can last for centuries—unspoiled honey has actually been found in ancient Egyptian tombs. Despite all of its health benefits, honey is still sugar, so if you have blood sugar issues, proceed with caution. However, because it’s a real food and contains a wealth of nutrients, it’s one of the healthiest sweeteners around, provided you use it judiciously. And one study did show that natural honey actually lowered blood sugar in healthy people and diabetics.
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cooked through. To serve, divide each filet in half, and remove center bones (and skin, if desired), add ¼ of asparagus and ¼ roasted lemon, and garnish with cilantro, if using. Per serving: 290 cal; 31g prot; 12g total fat (1.5g sat fat); 15g carb; 80mg chol; 220mg sod; 3g fiber; 11g sugar
NOTES FROM THE CLEAN FOOD COACH Harissa paste is a very pungent chili paste—a little goes a long way! It contains several spices, including garlic, and has a distinctive, complex flavor. Look for it in tubes in Middle Eastern markets and gourmet grocers. If you have a hard time finding it, you can substitute one tablespoon of the more-readily-available Sriracha.
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
Harissa is a hot chili sauce that’s common in North Africa, made from tomatoes, paprika, and red hot chili peppers. Yes, it’s got a fiery bite, but as Chef Jeannette points out, it’s really a complex flavor, not at all like straight-up peppers. The lemon and honey calm its fiery edge in this true “tray meal.” For those of you—like me—who are new to the term “tray meal,” it refers to a simple meal that you broil or roast on one tray in a short period of time. In other words, simplicity itself, which is always a good thing in a recipe. It’s worth noting that asparagus is packed with protein and light on calories. A cup contains a mere 40 calories, but over 4 grams of protein—not to mention 1.5 mg of iron and more than 400 mg of heart-healthy potassium (take that, bananas!). —Dr. Jonny
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MAY 2018
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1938–2018
Better Nutrition in the 1960s, Part 1
2018 marks Better Nutrition’s 80th year in print. Travel through time with us as we highlight popular diet and food trends by decade. In the spotlight this month: granola ///BY THE EDITORS OF BETTER NUTRITION Granola (or Granula, as it was originally called) was invented in 1863 by James Caleb Jackson, who worked at a health spa in Dansville, N.Y. He believed in the power of nutrition, especially a mostly vegetarian diet focusing on fruits, vegetables, and unprocessed grains. It wasn’t until the 1960s, though, that granola became a beloved breakfast treat—and a symbol of American counterculture, as hippies started to shun sugary cereals. Countless diet trends have come and gone since then, but granola, in cereals, bars, and snacks, remains a health food staple.
Favorite Fruity Granola Serves 12
Did we get you in the mood for some homemade granola? It’s not hard to make, not to mention that it’s tastier and less expensive than store-bought granola. Here’s a recipe we love, adapted from Salad People by Mollie Katzen. 2 cups rolled oats 1 cup mixed seeds (sunflower, pumpkin, sesame, etc.) 1 cup chopped nuts (walnuts, pecans, almonds, pistachios, hazelnuts, etc.) ½ tsp. salt ½ cup honey ⅓ cup coconut oil 1 Tbs. vanilla extract 1 cup assorted dried fruit, chopped (raisins, dried blueberries, dried cranberries, etc.)
1. Preheat oven to 350°F. Combine oats, seeds, nuts, and salt in bowl. Whisk together honey, oil, and vanilla, and stir into dry ingredients. Spread granola on baking sheet coated with nonstick cooking spray.
2. Bake 15–18 minutes, or until golden brown, stirring once or twice during baking. Cool on tray until dry and crunchy.
3. Break into bite-sized pieces, and stir in dried fruit. Store in airtight container.
64
• MAY 2018
7 FOODS
THAT WERE INTRODUCED IN
THE ’60S L SweeTarts L Chips Ahoy! cookies
L Tab diet soda L Pop-Tarts
L McDonald’s Big Mac
L Doritos L Cool Whip
THE STORY OF Better Nutrition was founded by Jack Schwartz in 1938. Schwartz returned from the military with a business idea—start a magazine about nutrition. He loved helping friends and family find natural solutions to health problems, and he figured others would be interested in this too. He saw an opportunity to fill a niche and, at the same time, satisfy his passion for health and nutrition. And just like that, Better Nutrition magazine was born. Fall back in time with us this year as we revisit popular trends in nutrition, vitamins, recipes, and more with this limited-edition section.
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