Akin's Healthy Edge Magazine JUN2020

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June 2020

GUY TALK Our complete guide to the best foods and supplements for men

GRAIN-FREE ALMOND PEACH CLAFOUTIS (The Perfect Summer Dessert) P. 32

COOKING WITH PROTEIN POWDERS 5 SIMPLE & DELICIOUS RECIPES DRINK UP!

Natural ways to replenish electrolytes

GREEN POWER 4 AMAZING USES FOR CELERY SEED EXTRACT BEAUTY BREW

Unlock the power of tea for healthy skin & hair THE BEST DIET FOR

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4/28/20 4:48 AM

Try Something New Terry Naturally

Berberine MetX ormulated with ndian arberry Berberis aristate , Berberine MetX is designed to support overall metabolic health, including healthy blood sugar, cholesterol and triglyceride levels. Each capsule delivers mg berberine, a compound nown by traditional practice and modern science to support a variety of benefits, including optimal liver function, healthy blood sugar and cholesterol levels, cognitive health and oint health.*

Natrol

Relaxia Day Calm & Night Calm Rela ia ummy formulas can help eep you calm, day and night. Day Calm soothes daily stress, an iety and tension with a blend o T , theanine and lemon balm.* Night Calm eases stress at night to rela your mind and help you fall asleep, with T , theanine, lemon balm and melatonin.* These gummies are gelatin free, gluten free and vegetarian.

Bio-Kult

Mind Formula dvanced multi action formulation designed to target both the digestive tract and cognitive function. Contains flavonoids, grape and wild blueberry e tracts, and zinc. inc contributes to normal cognitive function and healthy immune function. The live bacteria strain Bacillus subtilis PXN 21 helps support healthy gut flora.

Daiwa

Joint Health aiwa s new oint ealth formula contains nivestin, a proprietary blend of Chinese Scutellaris baicalensis to maintain oint health and yurvedic Acacia catechu to help manage inflammation.* This ingredient has been clinically proven to provide rapid and long lasting relief from oint discomfort, and it improves range of motion, fle ibility and physical function.*

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Organic Health Labs

Men’s Health Formulas

rganic ealth abs introduces new en s ealth formulas for stress and se ual health. Chillax is scientifically formulated to relieve stress and an iety, rela the body, calm the mind and digestive system while increasing focus during the day.* Armadura provides essential ingredients to increase testosterone and E levels, while increasing energy, stamina and strength to improve se ual and physical performance and endurance.* These formulas are recommended by doctors and naturopaths.

Bee & You

Propolis Nasal Spray Support sinus and nasal health with this effective natural nasal spray. t helps to clean and unbloc the nose, clear and release the congested nasal mucosa, offering temporary relief from nasal congestion without drugs.* t is formulated with sustainably harvested bee propolis, which provides antio idant activity and shows antibacterial activity, offering effective protection and relief for nasal passages.*

Comvita

Manuka Honey En oy the benefits of premium grade raw anu a honey from the pristine forests of ew ealand. Every batch of Comvita anu a oney is independently tested and certified by the oney ssociation, which measures the three signature compounds eptosperin, , and , the ey antibacterial mar er found in genuine, monofloral anu a oney. se it on toast, in tea, by the spoonful, or you can use it as a soothing topical beauty product. vailable in UMF 5+ and UMF 10+ varieties.

4/28/20 4:56 AM

Try Something New Gaia Herbs

Plant-Based Digestive Support Formulas GI Feel Good is a greattasting liquid that can be taken as needed. It is made with chamomile, fennel seed, and other herbs traditionally used to support an upset or distressed stomach due to anxiousness.* Microbiome Cleanse contains herbs traditionally known to support digestive health, balance the GI tract, maintain a healthy microbiome, and support the body’s natural cleansing process, including black walnut and sweet wormwood.* Microbiome Food is a plant-based prebiotic powder made with larch, acacia gum and cinnamon to nourish the gut microbiome and support optimal digestion.*

Ancient Nutrition

SBO Probiotics Gut Restore This unique formula combines six traditional Ayurvedic herbs with 17 diverse probiotic strains, designed to support your gut and body.* The comprehensive formula includes triphala, Indian frankincense, and ginger, plus soil based organisms to support healthy digestive function, healthy elimination, and reduction of occasional diarrhea, constipation, gas and bloating.* The powerful formula also support healthy immune function.*

Yolked

Yolked with Fortetropin This unique supplement helps your body utilize protein more efficiently to build more lean muscle mass.* Taking it daily, along with resistance training, has been clinically shown to increase muscle size and helped improve recovery. * Fortetropin is made from fertilized egg yolk and contains complex molecules that increase muscle building and decrease muscle loss. Yolked works best with your protein to build more lean muscle mass. Natural vanilla flavor.

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Stream2Sea

Sport Sunscreen SPF 20 for Face & Body This high-performance broadspectrum mineral sunscreen has been rigorously tested for biodegradability and aquatic toxicity. The reef-safe formula for face and body contains a blend of antioxidant green tea, tulsi, wakame and olive leaf. It is water resistant up to 80 minutes, and is non-greasy. Available in Original or Tinted formulas.

Humble

Natural Deodorant These effective deodorants are made without aluminum, alcohol, dyes, parabens or artificial fragrance, but they are highly effective. Each formula begins with 4 simple ingredients, adding high-quality essential oils for scent. Original formulas are made with fractionated coconut oil, non-GMO corn starch, beeswax and baking soda. Vegan & Sensitive Skin formulas are made with fractionated coconut oil, non-GMO corn starch, candelilla wax and magnesium hydroxide.

Garden of Life

Dr. Formulated Alaskan Cod Liver Oil This premium quality Cod Liver Oil provides 1,000mg of Omega-3s, including 450mg EPA, 400mg DHA and 48mg DPA, plus naturally occurring vitamins A and D. It supports heart, brain, vision and joint health.* This formulation is fully traceable, sustainably sourced, and contains naturally occurring Specialized Pro-Resolving Mediators (SPM), compounds that naturally support normal inflammatory responses in the body.*

Emergen-C

Turmeric & Ginger Powder Daily immune support formula with botanicals. Supplies 250 mg vitamin C, plus antioxidants, B vitamins and electrolytes. Enhanced with turmeric and ginger for healthy inflammation response.

Refreshing citrus ginger flavor. Caffeine free. Gluten free and vegetarian.

4/28/20 4:56 AM

Protein-Packed Sweet Potato Hummus Chicken Wraps

p. 23

June 2020

features 18 Just for Men

As guys age, prostate concerns become more and more prevalent—but it’s never too soon to start taking care of this key gland. Here, holistic health expert Isaac Eliaz, MD, takes a look at the latest research and offers his advice for lifelong prostate health.

22 Pump Up the Protein

Getting tired of the same-old shakes and smoothies?

These creative and delicious recipes prove that protein powders are a lot more versatile than you think.

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departments NEWS FLASH

6

JOINT DEFENSE

Hot Off the Press. The latest news from the world of natural health.

SUPPLEMENT ADVISOR

8

Replenishing Electrolytes. Don’t let warm weather rob your body of these key minerals.

10

HERBAL ADVISOR

4 Amazing Uses for Celery Seed Extract. These tiny seeds boast impressive health benefits.

HEALING EDGE

12

The Ultimate Immunity Biohack. How the right foods can help your body ward off harmful invaders.

EXPERT’S CORNER

14

Freeing Your Family. Changing your family’s diet may be easier than you think.

TUMMY TAMERS

16

Our favorite natural digestive aids.

17

Foods and supplements that keep arthritis at bay.

COLLAGEN 101

26

This important protein can keep your joints lubricated, your skin glowing, and so much more.

APPLE CIDER VINEGAR

27

Modern science is only just discovering the myriad uses of this traditional folk remedy.

PURE BEAUTY

28

Brewed Beauty. For healthy skin and hair, nothing beats a topical dose of tea.

CLEAN EATING

30

It’s a Guy Thing. The best foods for supporting prostate health and boosting testosterone levels.

NATURAL GOURMET

32

Stone Fruit Clafoutis. Bursting with seasonal flavor, this summery dessert really hits the spot.

*A

2

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June 2020

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4/28/20 5:02 AM

This season, when it comes to your immune health:

or trust Ester-C® The only vitamin C with 24-hour immune support* Don’t take chances.

Do all you can to support your immune health:* Eat healthy, get your rest— and take Ester-C® every day.* Taken just once a day, Ester-C® capsules, vegetarian tablets or effervescent powder packets absorb into your system and stay there longer than regular vitamin C to deliver 24-hour immune support and potent antioxidant activity.* So now more than ever, trust your immune health to Ester-C®… Nothing Else Works Like It.*

One daily dose works for 24-hours.* Non-GMO. Gluten Free.

Available at health, natural food and vitamin specialty stores.

, Ester-C® and The Better Vitamin C® are registered TMs of The Ester C Company. *As defined by SPINs, 52 w/e 10.16.2019 (dollars)

*These statements have not been evaluated by the Food and Drug Administration.

These products are not intended to diagnose, treat, cure or prevent any disease.

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AmericanHealthUS.com ©2020 American Health Inc. | 19-AH-1304

4/28/20 5:02 AM

editor’s letter Be Prepared As I write this, we’re almost through our second month of the pandemic shutdown in California. The experience hasn’t been nearly as bad for me as it has been for many. I’ve been working from home for 5–6 years, so my schedule hasn’t changed that much. I don’t have to take my wife to her train in the mornings and pick her up in the evenings. And I can’t run out to the store every time we run out of something. But other than masking up when I do go out, it’s largely been business as usual for me.

We were prepared for an extended stay at home, too. As much as you can be.

While we don’t live on a fault line or near any heavily wooded areas, we still practice basic earthquake/wildfire preparedness. We have a shelf in the garage where we keep extra canned food, bottled water, and other necessities (read: toilet paper). So we were better prepared than a lot of people.

Another way in which we were prepared was in terms of immune health. Of course, there’s no magic bullet that prevents you from contracting a novel virus, but if you’re reading this magazine, chances are you already practice a health regimen that includes bolstering your natural defenses. In “The Ultimate Immunity Biohack” (p. 12), Kat James offers a great way to supplement that regimen by changing your diet. As the saying goes, an ounce of prevention is worth a pound of cure.

Editorial Director Nicole Brechka Executive Editor Jerry Shaver Copy Editor Elizabeth Fisher Beauty Editor Sherrie Strausfogel Contributing Editors Helen Gray and Vera Tweed Graphic Designer Judith Nesnadny

Business & Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310.873.6952 Integrated Media Sales Director Kevin Gillespie Eastern U.S. and International 603.305.5106 Retail Development Group 2400 NE 65th Street, Ste. 623 Fort Lauderdale, FL 33308 800-443-4974, ext. 702 General Manager Rob Lutz Director of Retail Sales Joshua Kelly jkelly@aimmedia.com 800-443-4974, ext. 702 Accounting & Billing Linda Koerner 513-318-0325

Chairman & CEO Andrew W. Clurman Senior Vice President, CFO, and Treasurer Michael Henry Vice President, IT Nelson Saenz VP, Audience Development Tom Masterson VP, Production & Manufacturing Barbara Van Sickle VP, People & Places JoAnn Thomas AIM Board Chair Efrem Zimbalist III

T

Jerry Shaver Executive Editor Have a question or comment? Email us at healthyedgemag@gmail.com.

4

THE HEALTHY EDGE. Vol. 12, No. 5 Published monthly by Active Interest Media, Inc. 300 N. Continental Blvd., Ste. 650, El Segundo, CA 90245; 310.356.4100; fax 310.356.4111. (c)2011 Active Interest Media, Inc. All rights reserved. The opinions expressed by the columnists and contributors to THE HEALTHY EDGE 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 advertising content and for any claims arising therefrom. Articles appearing in THE HEALTHY EDGE may not be reproduced in whole or in part without the express permission of the publisher. The information in this magazine is provided to you for educational purposes under Section 5 of the Dietary Supplement Health and Education Act of 1994 and is not intended as medical advice. To obtain more in-depth information, contact your health care professional or other reliable resources.

† *

June 2020

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newsflash

RESVERATROL ENHANCES

BRAIN HEALTH

Resveratrol, a beneficial substance in red wine, grapes, and other plants, can enhance brain health in postmenopausal women, according to an Australian study published in the journal Nutrients. To test resveratrol supplements, researchers gave either a placebo or 75 mg of trans-resveratrol (the concentrated form found in many supplements) to a group of 129 postmenopausal women between the ages of 45 and 85. When taken daily for 14 weeks, the supplement improved blood flow in the brain and enhanced mental function. Researchers concluded that regular use of resveratrol has “the potential to slow cognitive decline due to aging and menopause.”

SUNSCREEN GENE

INFLUENCES VITAMIN D Australian researchers have discovered a new way in which genes affect our production of vitamin D from sun exposure. Our skin contains molecules that act like internal SPF and soak up UVB rays that trigger vitamin D production.

One of our genes—histidine ammonia-lyase (HAL)—varies the concentration of these SPF-like molecules, and this affects how efficiently each of us produces vitamin D when we get some rays.

It’s well known that people with darker skin produce less vitamin D from sun exposure, but this is through a different mechanism. Darker skin contains more melanin, which blocks UVB rays and vitamin D production in a different way than the newly discovered SPF molecules.

6

THYMOL: Plant-Based Disinfectant

If you want to effectively disinfect surfaces with a plant ingredient, thymol is one that meets the EPA criteria for use against SARS-CoV-2, the virus that causes COVID-19 disease. Thymol is a specific, concentrated extract from thyme—not the same as an essential oil. For home use, thymol can be found in CleanWell Botanical Disinfecting Wipes and Sprays. These CleanWell products are on the EPA’s List N: Disinfectants for Use Against SARS-CoV-2. You can view the complete EPA list of products at epa.gov.

New Clue to

ASTHMA RELIEF A study at Germany’s University of Bonn has found that a keto diet reduces asthma symptoms in mice.

Researchers found that a keto diet helped reduce bronchial inflammation by changing the way fats are metabolized and lowering glucose levels. The next step is to test the diet in a human trial.

June 2020

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4/28/20 4:38 AM

Discover the benefits of plant enriched with ammonia-free permanent hair color.

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4/28/20 4:38 AM

supplement advisor

By Vera Tweed

replenishing electrolytes Hot weather, sports activities, intense workouts, and keto diets are common robbers of electrolytes, key minerals that your body needs to perform at its best

E

lectrolytes are minerals—including include sodium, chloride, potassium, magnesium, and calcium—that form an electrical charge when combined with fluids. In your body, electrolytes are essential for transmitting signals that help to maintain a balance of fluids, healthy muscle contraction, and normal function of the nervous system, which includes the brain. A perfect diet rich in a variety of plant foods could theoretically supply sufficient amounts. But in the real world, electrolytes can fall short for several reasons.

persist without extra electrolytes.

Cancer treatment, kidney disease, and any illness that causes vomiting or diarrhea can also disrupt your electrolyte balance.

Symptoms include fatigue, muscle weakness, cramping, irregular heartbeat, numbness, tingling, and headaches.

How Electrolytes Get Depleted

Gatorade, the first American sports drink, was developed in 1965 to provide electrolytes and carbohydrates for the Gators, the University of Florida’s football team. But few people have the same requirements as college football players, and there are many supplements that contain little or no sugar, no artificial additives, and different electrolyte combinations.

While blood tests can detect electrolyte imbalances and doctors can determine individual needs in the context of medical treatment, no specific dosages or combinations of electrolytes have been determined by scientific studies or medical consensus.

Ultimately, the only way to tell which electrolyte supplement will work best for you is a matter of trial and error.

Electrolytes come in liquids, powders, gels, and effervescent tablets that are mixed with water. Some contain only a few electrolytes while others include more ingredients, including vitamins and other nutrients. In addition, coconut water is a naturally rich source of potassium, with smaller amounts of other electrolyte minerals.

Sweating isn’t the only way electrolytes become depleted, but it’s a major one.

Playing sports, doing intense workouts, working outdoors on a hot day, or simply being in a hot environment can rob your body of these crucial minerals. And you may not even realize that it’s happening. In a hot climate that’s also very dry, sweat can evaporate so quickly that you don’t notice it. For athletes who train for long periods or run marathons, drinking too much water can actually be a hazard because it dilutes sodium in the blood—a condition called hyponatremia—causing fatigue, cramping, headaches, and nausea.

A keto diet is another electrolyte robber. For more than 50 years, it’s been known that fasting or significantly restricting carbohydrates triggers excretion of sodium and potassium and leads to electrolyte imbalance. More recently, adherents of the keto diet have found that getting extra electrolytes from foods or supplements can reduce or eliminate “keto flu,” symptoms that typically appear during the first week or two of a keto diet and, in some cases, may 8

Did You Know?

Electrolyte supplements come in gels, powders, liquids—and effervescent tablets that can be mixed with water.

Types of Electrolyte Supplements

Clues to Your Personal Needs

The minerals that act as electrolytes are also essential for other reasons, such as calcium for healthy bones, potassium for healthy blood pressure, and magnesium for more than 300 enzyme reactions in the human body. Their role as electrolytes is another reason why we need them from our diets or supplements.

When the weather is heating up or you’re planning extra exertion, your normal levels of the electrolyte minerals will influence whether you need extra electrolyte supplements. If you have an adequate supply before facing a challenge from hot weather or intense activity, your body is more likely to maintain a balance.

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June 2020

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4/28/20 5:02 AM

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4/28/20 5:02 AM

herbal advisor

4 amazing uses for celery seed extract

By Vera Tweed

As with many plants, the ancient wisdom of using celery seeds to restore health is being validated by modern science

W

orried about your blood pressure rising? Got gout?

Plagued by arthritis or an ulcer?

Celery seed can come to the rescue.

Lab analyses of celery seed have found that it contains luteolin, a substance that reduces unhealthy levels of uric acid by blocking an enzyme that contributes to its overproduction.

Celery seed is also an ancient remedy for poor digestion, and more recent examinations of its components have found that it can help prevent or relieve stomach ulcers. Lab analyses show that it inhibits H. pylori bacteria, which can cause ulcers in the lining of the stomach.

Lowering Blood Pressure Celery and celery seeds act as diuretics, helping to eliminate excess water and salt that make blood pressure rise. This is also how many blood-pressure medications work, but the drugs also cause side effects because they disrupt the body’s balance of sodium and potassium and reduce blood flow to the brain. Celery does the job without disturbing the mineral balance, doesn’t reduce blood flow to the brain, and doesn’t cause any other adverse effects. In addition, celery seed extract helps dilate blood vessels, another mechanism that helps to lower blood pressure.

A study of 30 people with moderately elevated blood pressure tested 75 mg of a celery seed extract twice daily. Blood pressure began to drop after a few weeks of supplementation, and at the end of six weeks, it had fallen, on average, from 139/85 to 131/76.

Celery and its seeds contain phthalides, a category of plant nutrients. Although other plants also contain phthalides, the unique composition of these compounds in celery produces its health benefits.

One phthalide, 3nB (short for 3-n-butylphthalide), is only found in celery, and is believed to be the component that lowers blood pressure. The blood-pressure study referenced above used an extract standardized to contain 85-percent 3nB.

Balancing Inflammation to Relieve Pain Temporary inflammation is the body’s natural reaction to injury—when you cut a finger, the redness around it means your body is working to heal the cut. But 10

How to Use Celery Seed Extract

chronic inflammation is a key component of chronic pain. Anti-inflammatory drugs used to treat pain suppress some of the production of inflammation in a way that leads to side effects and health risks, but celery works in different manner.

Rather than blocking internal processes, celery seed restores balance to the body’s prostaglandins, chemicals that influence inflammation. By balancing, rather than blocking natural processes, the extract can bring relief without side effects. A study of 70 people suffering from arthritis pain tested 75 mg of celery seed extract for three weeks and found that it reduced pain and improved flexibility of joints.

Celery seed extract is available as an individual supplement as well as in formulas. For extracts that standardized to contain 85% 3nB—this should be noted in the Supplements Facts—the usual dose is 75–150 mg, twice daily. For other extracts, follow product directions.

To relieve gout, some people take higher doses, such as 500 or 1,200 mg daily. The supplement usually needs to be taken on an ongoing basis to prevent gout from recurring. Some formulas combine celery seed with tart cherry extract, which also reduces uric acid and relieves gout.

Solaray Celery Seed

Easing Gout & Relieving Ulcers Many people have experienced relief from gout by taking celery seed extract. Gout can develop on its own or can be triggered by diuretic drugs that lower blood pressure, because the drugs raise levels of uric acid.

When uric acid forms crystals, these cause severe pain, often in the big toe.

While celery seed extract is a diuretic, it has the opposite effect on uric acid.

Natural Factors Celery Seed Extract

Zhou Tart Cherry Extract + Celery Seed

June 2020

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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 R.R., Kossmann E., Barel A., et al. (2007). Effect of oral intake of choline-stabilized orthosilicic acid on hair tensile strength and morphology in women with fine hair. Arch Dermatol Res, 299: 499-505.

Barel A., Calomme M., Timchenko A., et al. (2005). Effect of oral intake of choline-stabilized orthosilicic acid on skin, nails and hair in women with photodamaged skin. Arch Dermatol Res, 297: 147-153. Results may vary.

For healthy and beautiful hair, skin, and nails

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healing edge

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By Kat James

the ultimate immunity biohack How to recover your leptin function with food

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Leptin Resistance & Immunity Leptin is the body’s “master hormone” that regulates human immune function, according to research. Poor leptin function, or “leptin resistance,” can hamper proper immune response, contributing to both inadequate and overactive (autoimmune) imbalances in the immune system.

My own experience regarding the immune-regulating effects of leptin happened 30 years ago, before leptin was even discovered. I had several serious autoimmune issues affecting my skin, gut, and liver, as well as thyroid problems that contributed to my obesity and overall inflamed state. By unwittingly reestablishing leptin’s function and signaling in my brain, through years of symptom-based dietary experimentation, I was able to correct my immune response and resolve inflammation throughout my body.

Regaining proper leptin function not only ended my 12-year binge-eating disorder and obesity, but also healed my gut and microbiome (read: immunity), 12

liver, underactive thyroid, and rash-ravaged skin—all by giving up the highsugar (including starches, juices, and even sweet fruits) and fat-phobic food choices that had caused my leptin resistance in the first place.

Leptin, Thymus function, T-Cells, & Immunity As we know, the elderly, have increased vulnerability to infectious diseases, even to common flu and cold viruses. This is partially due to the fact that the thymus gland shrinks and becomes less active as we age, producing fewer T-cells that fight pathogens we’ve never been exposed to before. Zinc supplements have been shown to prevent some of that lost function. So can reestablishing leptin sensitivity, which, according to research, also bolsters thymus function.

Activating Stem Cells Another fascinating consideration is the current observational reports of stem cell treatments reducing lung inflammation and assisting virus sufferers in regaining lung function. Interestingly enough, leptin sensitivity has been proven to reduce body-wide inflammation and activate mesenchymal stem cells in humans.

Dietary Dos & Don’ts Consistent and life-long maintenance of proper leptin function involves shifting the body into its intended fat-burning state, often with some transitional discomfort due to yeast die-off and energy interruption. Because everyone’s leptin-optimizing fat, carb, and protein ratios will be slightly different, the best way to go about it on your own is to gradually cut carbs and replace them with a wide variety of quality plant and animal fats (always grass-fed) until you experience symptoms of leptin sensitivity—decreased appetite, loss of excess fluid, clearing of brain fog, better sleep, and balanced energy.

Of course you must not eat any processed foods. Dark greens are your best plant foods (even too many cooked vegetables can throw you off here). It took me almost 2 years before a quantum and sudden “leap” into leptin sensitivity took place. But when it does, those symptoms I just mentioned will only be the beginning of a new era affecting every aspect of your health. In this way, you can elevate your own radiant potential—including your mood and ability to cope with changing circumstances—in one of the most powerful ways possible.

S Photo: adobestock.com

n a very short time, the average person—and not just here in America— has learned a lot about self-protection to stay well. Social distancing, washing hands, and even self-isolation when we’re sick all play key roles in preventing the spread of novel diseases. And because you read this magazine, I’m guessing you’re pretty well-versed in the supplements and herbs that can bolster your immunity, such as vitamins D and C, zinc, and medicinal mushrooms.

But are you optimizing your immunity with your food choices? If you carry extra pounds, are diabetic, or deal with cravings, energy swings, or insomnia—in spite of all that you do to stay healthy—you may need to address another issue that dramatically impacts immunity: leptin resistance.

June 2020

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4/28/20 4:54 AM

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4/28/20 4:54 AM

expert’s corner

freeing your family

When health crises prompt major diet changes, focus on the positive and patiently and persistently adopt new habits to move toward a therapeutic way of eating

Q:

My 9-year-old son has just been diagnosed with the gluten-related autoimmune skin condition, dermatitis herpetiformis, and we recently found out that my 5-year-old daughter is severely allergic to milk products and experiences digestive distress from all grains. My husband has irritable bowel syndrome, allergies, and asthma; I have a lot of digestive bloating; and all of us are overweight and don’t eat enough vegetables. Going on a grain-free, sugar-free, dairy-free diet seems like it would be best for all of us, but I am overwhelmed about how to go about that. Can you offer some pointers? —Tanya W., Madison, Wis.

A:

It’s common for health crises to compel transformation in diet, and summer is the perfect time to make the switch so your family can become accustomed to this therapeutic way of eating before your kids go back to school. And, really, it’s a good idea for everyone to adopt at least a few of these healthier dietary practices.

“Changing your diet now can save you time, heartache, and money in the future,” says Leah Webb, MPH, author The Grain-Free, Sugar-Free, Dairy-Free Family Cookbook. Families who are not in crisis mode might favor a more moderate approach to their diet, but getting grain- sugar-, and dairy-based junk foods out of the diet can benefit everyone. “Don’t settle for mediocrity when it comes to diet when the alternative feels so much better,” Webb says.

Basics of Making Changes as a Family Start with yourself. Improve the way you eat and the effects will likely gradually cascade down to other family members.

Next, offer only one healthy meal each at breakfast, lunch, and dinner to the family. Don’t cook to order or offer alternative foods for individual kids. Try to pair new foods with something familiar that they like. But if your kids don’t want to eat the new foods, don’t get 14

Healthy Tip!

discouraged: Keep trying * Stock your pantry to offer them. Studies and freezer with Summer is the best time show that children staples you regularly to make healthier changes won’t even try a new need for the meals you to your family’s diet, so that everyone has a chance to food until it’s been make. To turn your get used to them before offered many times, kitchen into a grainthey go back to according to Webb. free, sugar-free, school.

Also, encourage your dairy-free producing children to get involved in the machine, you’ll need to have kitchen and participate in small tasks at least a few key items on hand, from during the food preparation process. Kids dried unsweetened shredded coconut are much more interested in trying new to applesauce to almond flour and foods if they have a hand in fixing those coconut or avocado oil. Look for foods. Plus, the more they learn to do in high-quality, preferably organic the kitchen when they’re young, the more products, and save money whenever prepared they will be to make their own you can by buying in bulk and taking nutritious meals in the future. advantage of special discounts.

Simple jobs that kids can do in the Make a weekly meal plan and * kitchen include cracking eggs, stirring, only buy the items you need. Check adding measuring ingredients, chopping out weekly sales before creating soft vegetables and fruit (with a nylon the week’s menu. But keep the plan kitchen knife, for safety), and pushing flexible and subject to change if you buttons on blenders or food processors to unexpectedly see a vegetable you blend ingredients. If you have a small herb didn’t plan on serving being on sale or vegetable garden, teach your kids how that week. to snip fresh herbs or pick vegetables * Pick five meals to prepare for the when they’re ripe. week. Don’t plan to eat something new every single meal of every single day.

Decide on meals that you’re willing to Practical Pointers reheat or eat as leftovers, and plan To put a clean diet into practice, it’s those leftovers into your meal plan. important to get organized and plan Know which meals freeze well and ahead. Try these guidelines from The make extra servings of those meals.

Grain-Free, Sugar-Free, Dairy-Free Also include snacks in your meal plan.

Family Cookbook:

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By Melissa Diane Smith

*

*

*

Mix and match leftovers. Meals don’t have to be fi xed combinations of food. Instead, creatively combine the meat entrée you had on Monday with a different side dish or put it in a different form (for example, in a salad) on Tuesday to create different meals on different days.

Get creative with snacks. For young kids, serve—or, better yet, have them assemble—fun-to-make snacks, such as banana snowmen (with banana slices, blueberries, strawberries, raisins, and seeds), apple slice monsters (apple wedges with sunflower butter and strawberries), and turkey cucumber rolls (with peeled cucumber slices, turkey slices, and hummus).

Invest in a good lunch box. Webb recommends buying and using bento-style boxes such as Yumbox Tapas or Bentgo Fresh: these boxes are leak-proof and they allow you to easily pack a variety of foods without those foods mixing together—the dry foods can be separated from the wet.

Grain-Free Chicken Tenders

Serves 4

If you’re looking for a perfectly golden chicken tender, you can transfer the pan to the top rack in the oven and broil the chicken for the last 2 minutes of the cooking time.

3 eggs 1½ cups unsweetened shredded coconut 1½ tsp. salt 2 lbs. chicken tenders 1. Preheat oven to 425°F. Beat eggs

together in wide, shallow bowl. Mix coconut and salt in another wide, shallow bowl. Dip each chicken tender in egg to cover completely, then dip into coconut, turning chicken until it’s completely and evenly coated.

2. Transfer chicken onto parchment paper-lined baking sheet, and bake 10 minutes. Flip, and cook 7–10 minutes more, until cooked through.

PER SERVING: 850 cal; 40g prot; 59g total fat (27g sat fat); 42g carb; 230mg chol; 2,150mg sod; 4g fiber; 3g sugar

Chocolate Walnut Freezer Fudge Makes 24 pieces of fudge Walnuts provide a distinct and delicious crunch to a thick and decadent dessert that satisfies the craving of the chocoholic. The fudge becomes too soft at room temperature, so you’ll need to put it on a plate positioned over an ice pack if you’re serving it at a party. ½ cup coconut oil, solid (not melted) ½ avocado ½ cup pitted Medjool dates, packed ½ tsp. vanilla ½ cup cacao powder ½ cup chopped walnuts

1. Combine coconut oil, avocado, dates, and vanilla in

high-powered blender. Blend mixture until creamy and very few date pieces remain. Try not to overblend, as this creates heat and will cause coconut oil to separate from rest of fudge. (You can’t avoid it entirely, but try to keep blending to a minimum.)

2. Add cacao powder, and blend about 10 seconds more, or until well combined. Stir in walnuts by hand, and spread mixture into a 1-inch-thick slab on parchment-lined baking sheet.

3. Freeze about 1 hour, remove from freezer, and slice

into 24 equal-sized pieces. Serve immediately, or return to freezer.

PER SERVING: 80 cal; 1g prot; 7g total fat (4g sat fat); 6g carb; 0mg chol; 0mg sod; 1g fiber; 4g sugar

The Healthy Edge

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PLATE CHANGE

Tummy Tamers: Natural Digestion Support

BY SALLY KARLOVITZ, CN

GAS, INDIGESTION, AND BLOATING...oh my! When the digestive system isn’t working so well, we feel it with these and other uncomfortable symptoms.

The digestive system breaks food down and helps with absorption of nutrients in our body. Three keys to a healthy digestive system include good levels of digestive enzymes, a healthy lining in the digestive tract, and good levels of intestinal flora.

A disruption in any of these areas can cause several digestive issues, including indigestion, heartburn, nausea and gas. Here are some basic suggestions for improving your digestive health:

1. TAKE AN ENZYME COMPLEX. Our bodies produce a number of enzymes that play a role in breaking down fats, carbohydrates, and protein. As we age, these enzyme levels decline which can lead to problems with excess gas and indigestion. Enzyme supplements are available that add natural enzymes to the pool of enzymes our bodies already produce. This can take a burden off our digestive system and help relieve heartburn and bloating.

2. USE PROBIOTICS DAILY. Probiotics are friendly bacteria that live in the intestinal tract. They’re an essential part of the breakdown and assimilation of nutrients in the gut area. They also are important immune components of the intestinal tract, helping to protect the body against bad bacteria and excess yeast.

3. KEEP GINGER ON HAND AS A TUMMY SOOTHER. Certain herbs play a role in soothing the stomach lining and support general intestinal health. Studies have shown it to be extremely effective for most kinds of nausea.

Ginger root has been studied for its ability to reduce gas and reduce inflammation in the digestive tract.

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June 2020

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4/28/20 4:41 AM

Joint Defense

BY SALLY KARLOVITZ, CN

NEARLY HALF OF THE American population has some form of arthritis or chronic joint symptoms. While many people reach for over-the-counter anti-inflammatories, there is much that can be done naturally to help reduce joint pain and inflammation and increase mobility.

Arthritis is a disease of inflammation, so eating an antiinflammatory diet can be helpful. Steer clear of foods high in saturated and trans fats, such as fatty meats and processed foods. These foods increase inflammation and can worsen pain around the joints. Instead, calm joints down with anti-inflammatory foods, including fresh fruits and vegetables that provide a host of protective antioxidants, along with nuts, seeds, and fish that supply omega-3s.

In addition to the diet, Nature has provided a host of ingredients that can help support healthy joint function and reduce pain.

• Glucosamine and chondroitin are key components of healthy cartilage. These two ingredients have been shown in research to help restore joint function and support optimum joint health.

• MSM (methylsulfonylmethane) is a natural analgesic and has an immune normalizing effect which makes it beneficial in autoimmune diseases, such as lupus, in relieving joint pain.

• Hyaluronic acid is found in the synovial fluid surrounding the joints and acts as a shock absorber and lubricant for the joints.

• Turmeric is a common spice that possesses a big antiinflammatory punch, naturally inhibiting an enzyme called COX-2 that causes inflammation.

Don’t let your joint pain limit you a day longer! Begin now by supporting your joints and reducing inflammation with some of nature’s solutions.

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JUST FOR

MEN

Learn about the latest breakthroughs in prostate health from a holistic doctor who specializes in it

by Isaac Eliaz, MD

P

rostate issues are some of the biggest health concerns for men today. Every year, it's estimated that more than 162,000 men will be diagnosed with prostate cancer, resulting in around 26,000 deaths annually. And other prostate problems can’t be ignored: Benign Prostate Hyperplasia (BPH) and prostatitis (prostate inflammation) result in pain, discomfort and inconvenience, impacting quality of life. But there is good news. A number of integrative solutions can support prostate health, reduce prostate cancer risks, and even fight aggressive cancer. And lifestyle factors including diet and exercise, can reduce risks of prostate cancer and support prostate health.

Prostate Problems It’s not just cancer that affects the prostate. BPH, prostatitis and other prostate issues are increasingly common. Symptoms, such as pain in the groin area and difficult or frequent urination, often overlap— so getting the right diagnosis is critical. Some of the tests outlined below can help clarify these issues.

BPH and prostatitis don’t necessarily indicate cancer, but they can increase the risks of developing cancer by promoting inflammation, abnormal cellular growth, and other factors.

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Clear Detection For years, men over age 45 were encouraged to get regular prostate specific antigen (PSA) tests to screen for prostate cancer. High PSA levels were once thought to indicate prostate cancer. But large scale studies now suggest that the PSA test isn’t the gold

standard detection method we once thought it was. For example, it doesn’t differentiate between aggressive and non-aggressive tumors. This is an important distinction, because many slow growing prostate cancers might give a high PSA reading, even though they aren’t high-risk tumors. But based

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on an elevated PSA result, patients often undergo invasive procedures (such as biopsy) that disturb the surrounding tissue, possibly transforming a non-aggressive tumor into a fast growing, more aggressive one. Furthermore, the PSA test often doesn’t detect aggressive tumors early enough.

This doesn’t mean that PSA is useless.

It simply means we need to look at elevated PSA levels together with additional information, to determine the best approach for each person.

Other tests can help.

Galectin-3: A New Test for Prostate Health Galectin-3 is a protein produced in the body, and is now known as an important biomarker and driver of many chronic diseases. When present at normal levels, galectin-3 regulates cellular growth and cell-to-cell communication. However, elevated galectin-3 levels fuel inflammation, fibrosis, and tumor development, proliferation, and metastasis, and also suppress immunity.

Because galectin-3 fuels chronic inflammation, it can serve as an active marker for prostatitis and BPH. These conditions reduce quality of life and also put patients at greater risk for cancer.

A study published in 2009 in The American Journal of Pathology showed that reducing levels of galectin-3 inhibited prostate cancer metastasis.

And a 2013 study in Oncotarget reported galectin-3 to be a useful test for measuring prostate cancer risk and progression, alongside the PSA test.

The researchers reported that prostate cancer patients had elevated levels of galectin-3 in the circulation.

In 2011, the FDA approved the galectin-3 blood test for assessing cardiovascular health. Today, an increasing number of integrative physicians are also relying on this simple test as an accurate way to measure the risk and progression of prostate and other cancers. But what can we do to promote healthy galectin-3 expression in the body?

The Most-Researched Galectin-3 Inhibitor Modified citrus pectin (MCP) is currently gaining increased recognition in the scientific literature because it is the most-researched galectin-3 blocker, now shown in numerous peer-reviewed studies to bind and block excess galectin-3. Because of this unique ability, MCP is shown to halt and even reverse the devastating damage caused by galectin-3, including benefits in prostate cancer. Importantly, MCP is also shown in clinical studies to benefit prostate cancer patients and reduce PSA. For more information about MCP, I recommend New Twist on Health: Modified Citrus Pectin for Cancer, Heart Disease and More, by health writer and cancer survivor Karolyn Gazella.

Maximum Diagnosis, Minimum Intervention A key principle in integrative approaches to prostate health is “maximum diagnosis, minimum intervention.” That means we gather as much information as possible to assess a patient’s prostate health, and from there, we start with the least invasive approaches. From an integrative

standpoint, this means adopting habits that reduce prostate risks. While there is no such thing as 100 percent prevention, certain foods, supplements and lifestyle factors can strengthen defenses against prostate problems, including cancer. This pro-active approach is different than the passive, “watch and wait” protocol, because it empowers patients to take control of their prostate issues with solutions that also support overall health.

Diet The first step towards preventing and treating prostate cancer is to control diet. Avoid the “Western Diet,” high in unhealthy fats, sugars, and processed ingredients that promote inflammation, damage DNA, and fuel numerous diseases. Instead, emphasize lean and plant-based proteins, whole grains, and organic fruits and vegetables.

A number of studies have linked high-fat diets to cancer progression. On the other hand, a study published in Integrative Cancer Therapies showed that men with recurrent prostate cancer could lower (or slow down) their PSA levels by switching to a plantbased diet.

t to h g u o nce thudies now o e r e vels w ncer. But st t the gold e l A S High P prostate ca SA test isn’ it was. e t indicatest that the Pnce though sugg ndard we o sta

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I particularly recommend following a low glycemic (low sugar) diet of nutrient dense, anti-inflammatory foods that don’t spike blood sugar, such as lowstarch vegetables, plant protein, and lots of fiber. Emphasize cruciferous vegetables, such as broccoli, kale, cauliflower, and cabbage, which have high levels of the phytonutrients associated with prostate cancer prevention. Cruciferous vegetables also detoxify cancer-causing compounds from the body and help metabolize hormones.

Stress The relationships between stress and cancer growth are well supported by research. For example, a recent study in the Journal of Clinical Investigation found a direct link between chronic stress and prostate cancer progression.

There are a variety of non-pharmaceutical ways to alleviate stress, such as yoga, Tai Chi, and meditation. These mind-body practices have the added advantage of improving immunity, reducing inflammation, and increasing overall health. One recent study showed that regularly practicing yoga can improve immune cell function at the genetic level. Meditation has also been shown to improve quality of life in patients with prostate and other forms of cancer.

Exercise in general is essential in reducing risks of prostate cancer.

Numerous studies have compared

activity levels with prostate cancer risk and found a direct link. In addition to reducing stress, regular exercise helps balance hormones, enhances immunity and boosts vital energy—all critical for supporting prostate health and fighting prostate cancer.

Nutraceutical Supplements A beneficial supplement program for prostate cancer or other prostate-related issues should emphasize ingredients that promote prostate cellular health, reduce inflammation, detoxify the body, balance hormones, and provide antioxidant support. Such a program can address prostate issues from multiple angles while also supporting the overall health of the patient—a key strategy in integrative medicine.

Some of my top recommendations for prostate health are medicinal mushrooms, which offer remarkable benefits on multiple levels. Medicinal mushrooms optimize immune function, control inflammation, and provide antioxidant support. They also detoxify the body.

But most importantly, mushrooms have been specifically shown to fight cancer, including prostate cancer. Top varieties include Phellinus linteus, reishi (Ganoderma lucidum), and turkey tail (Trametes versicolor).

I also recommend quercetin. Part of the flavonoid family, quercetin is a powerful antioxidant found in fruits, vegetables, tea, and even red wine.

Apples are an excellent source.

Specifically, a number of studies have shown that quercetin inhibits cancer cell growth in different types of cancer, including prostate. There is also a body of research showing that quercetin can help with prostatitis, which is perhaps due to its immune-supporting, anti-inflammatory benefits.

A clinical study presented at the 2013 American Society of Clinical Oncology annual meeting, showed that a combination of pomegranate, green tea, broccoli, and turmeric spice slowed the rise of PSA in men with prostate cancer.

The data is impressive: Numerous supplements are shown to support prostate health. In my practice, for prostate health I recommend a polybotanical prostate health formula that includes ingredients mentioned above, along with other important herbs and nutrients.

Speaking from extensive clinical experience, prostate health is not something you should be concerned about only when symptoms arise.

Rather, it should be part of an overall healthy lifestyle. Making smart choices such as packing a nutritious lunch, following a targeted supplement plan, taking a long walk, or enjoying more time with friends and family won’t just support prostate health. These small decisions have a cumulative impact on your total wellbeing.

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A week ago, it was a s t r e t c h for her just to think about yoga.

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4/28/20 4:57 AM

Pump up the

Protein

Protein powders aren’t just for boring shakes! These five recipes incorporate them in new and exciting ways BY MATTHEW KADEY, MS, RD

W

powder as only something to blend into smoothies and chug down after a workout or when in need of a quick breakfast. And while protein powders are perfect for that, there are so many other ways to use them in the kitchen as ultra-versatile ingredients. As these recipes show, you can employ protein powders to boost the muscle-building power of everything from baked goods to oatmeal to soups without needing the shaker cup.

FOOD PHOTOGRAPHY BY PORNCHAI MITTONGTARE

hen it comes to what we eat, it’s best not to overlook protein. Most active people require about 1.5 grams of protein for every kilogram they weigh (that’s 89 grams for a 130-pound person). Protein helps build lean body mass (aka muscle) and keeps you feeling satiated to stamp out overeating, and protein powder is an easy and convenient way to help make sure you get what you need. But most people think of whey, soy, and other guises of protein

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Masala Cauliflower Soup

Serves 4

Creamy soups are a great opportunity to sneak some more vegetables and—surprise, surprise—protein into your diet. This heavenly spiced soup is a nutritious companion to any meal.

1 1 ½ 1

Tbs. grapeseed oil yellow onion, chopped tsp. salt head cauliflower, cut into small florets 2 garlic cloves, chopped 1 Tbs. ginger, chopped 1 Tbs. garam masala powder ¼ tsp. cayenne powder ¼ tsp. black pepper

2

cups low-sodium vegetable broth ⅓ cup unflavored protein powder Juice of ½ lime 1 cup unsweetened plain cashew milk 1 cup crunchy chickpeas (optional) ½ cup cilantro, chopped

1. Heat oil in large saucepan over medium heat. Add onion and salt; cook until onion has softened and is beginning to darken, about 5 minutes. Add cauliflower, garlic, and ginger to pan, and heat 3 minutes. Stir in garam masala, cayenne, and black pepper, and heat 30 seconds more. Pour in broth and 2 cups water. Bring to a boil, reduce heat to low, cover, and simmer 20 minutes.

2. Place soup in blender or food processor, along with protein powder and lime juice, and blend until very smooth. Return to pan, stir in cashew milk, and heat through.

3. Divide soup among serving bowls and garnish with crispy chickpeas (if using) and cilantro.

Per serving (with whey protein powder): 160 cal; 14g prot; 6g total fat (1g sat fat); 15g carb; 30mg chol; 460mg sod; 4g fiber; 7g sugar

Sweet Potato Hummus Chicken Wraps Makes 4 wraps

Nobody will be the wiser that you snuck protein powder into this creamy sweet potato spread to turn the lunch wrap into an even bigger protein powerhouse. You can make it veganfriendly by using plant protein powder and swapping out the chicken for tofu. You’ll likely end up with extra hummus, which can be used as a dip or for even more sandwiches.

FOOD PHOTOGRAPHY BY PORNCHAI MITTONGTARE

1

medium sweet potato, peeled and diced 1 cup cooked or canned chickpeas ⅓ cup plain protein powder 3 Tbs. tahini Juice of ½ lemon 1 garlic clove, minced 2 Tbs. extra virgin olive oil 1 tsp. smoked paprika

½ tsp. cumin powder ½ tsp. salt 4 whole-grain bread wraps 4 cups baby greens or arugula 1½ cups sliced cooked chicken 2 large carrots, cut into matchsticks 1 cup sliced roasted red pepper

1. Steam or boil sweet potato until very tender. Let cool.

2. Place cooked sweet potato, chickpeas, protein powder, tahini, lemon juice, garlic, olive oil, paprika, cumin, and salt in food processor or blender, and blend until smooth.

3. Spread hummus on wraps, and place an equal amount of greens, chicken, carrot, and roasted red pepper on bottom third of each wrap. Roll wraps tightly, tucking in sides as you roll. Slice on bias.

Per wrap (with whey protein powder): 540 cal; 39g prot; 19g total fat (4g sat fat); 54g carb; 74mg chol; 1,130mg sod; 9g fiber; 11 g sugar

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PB & J Oatmeal

Serves 4

This creamy oatmeal tastes like everyone’s favorite schoolyard sandwich, albeit one with more lofty protein levels. Soaking hearty steel-cut oats overnight slashes their cooking time to make this breakfast more conducive to harried mornings.

Whole nuts and coconut chips are a great way to add a satisfying crunch.

1½ cups fresh or frozen (thawed) strawberries 1 Tbs. honey 2 Tbs. chia seeds 1 cup steel-cut oatmeal ⅓ cup milk or unsweetened dairy-free milk ½ cup plain or vanilla protein powder ¼ cup natural peanut butter 1 tsp. cinnamon ¼ cup unsalted roasted peanuts (optional) ¼ cup coconut chips (optional) 1. Blend together strawberries, honey, and 2 Tbs. water. Place strawberry purée in container or bowl and stir in chia seeds.

Set aside at least 1 hour to thicken.

2. Place oats, a pinch of salt, and 3 cups water in medium-sized saucepan. Bring to a mild boil, immediately turn off heat, cover, and let oats soak overnight.

3. In the morning, stir milk, protein powder, peanut butter, and cinnamon into oats, and cook over medium-low heat, 5 minutes, stirring occasionally.

4. Divide oats among serving bowls and swirl in strawberry-chia jam. Garnish with peanuts and/or coconut chips if desired.

Per serving (with whey protein powder): 390 cal; 27g prot; 14g total fat (2.5g sat fat); 43g carb; 50mg chol; 115mg sod; 6g fiber; 10g sugar

Mocha Oat Pancakes

Makes 8 pancakes (4 servings)

These fluffy, protein-packed pancakes are sure to perk up your weekend mornings. You can also spread some nut butter and/or cream cheese between two leftover pancakes for an ultimate fast-food breakfast sandwich.

1 tsp. baking powder ²⁄³ cup rolled oats ½ tsp. baking soda ¾ cup brewed coffee 1 large egg, lightly beaten ½ cup milk or unsweetened 2 Tbs. melted butter or coconut oil dairy-free milk 1 tsp. vanilla extract (omit if using ¾ cup oat flour vanilla protein powder) ¼ cup chocolate or vanilla protein ¼ cup chopped walnuts powder 1 cup plain Greek yogurt 2 Tbs. cocoa powder 2 Tbs. pure maple syrup 1 tsp. cinnamon 1 ½ cups raspberries ¼ tsp. cayenne (optional) 1. Combine oats, coffee, and milk in large bowl, and set aside 10 minutes.

2. In separate bowl, stir together flour, protein powder, cocoa powder, cinnamon, cayenne if using, baking powder, baking soda, and a pinch of salt. Stir egg, butter or coconut oil, and vanilla into oat-coffee mixture. Add wet ingredients to dry ingredients, mix gently, and fold in walnuts.

3. Heat a greased skillet or griddle pan over medium heat. Pour ¼ cup batter for each pancake into pan, and cook until tops are covered with a few bubbles and edges look dry and cooked, about 2 minutes. Flip, and cook 1 minute more. Keep prepared pancakes warm in oven set to 200°F while you cook remaining batter.

4. Stir together yogurt and maple syrup. Serve pancakes topped with dollops of maple yogurt and raspberries.

Per serving (with plant-based protein powder): 430 cal; 23g prot; 20g total fat (7g sat fat); 43g carb; 95mg chol; 440mg sod; 8g fiber; 14g sugar

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Tips for Successfully Cooking with

Protein Powder

Cooking with protein powder isn’t rocket science, but it’s also not something you can do without any thought. Keep these tips in mind the next time you reach for your power powder.

FLAVOR MATTERS: It’s important to pick the right flavor of protein powder for your recipe. After all, chocolate protein powder may not go over too well in a soup.

Try stirring a berry-flavored powder into yogurt, mixing a vanilla powder in muffins, and using a plain powder for savory applications.

HOLD THE WHEY: When used in baked goods such as muffins, whey or casein powders have a tendency to cause a rubbery, less-tender texture if used too liberally.

Generally, you don’t want to replace more than 25 percent of the flour in a recipe with whey protein powder or you’ll risk eating something that tastes like a tire. For better texture, try using plant-based protein powders for baking purposes.

LIQUID ASSETS: When stirring whey or veggie powders into batters, add a little bit more of a moisturizer such as yogurt, applesauce, or pumpkin purée to avoid dry results. Also, don’t overmix the batter—stir gently just until everything is moist.

TURN DOWN THE HEAT: A slightly lower baking temperature—say 325°F instead of 350—will help keep protein powder-infused baked goods moister.

BURY THE SCOOP: Many powders come with a scoop that is convenient when adding the protein to items like smoothies. But for recipes such as muffins and pancakes, where you want to use a specified amount, it’s best to measure out the powder using measuring cups.

THE COVER UP: Some powders such as pea and hemp can impart earthy flavors to dishes. Using ingredients like cinnamon, mashed banana, or cocoa can help mask these tastes.

Banana Protein Muffins Makes 12 muffins

These grain-free, banana-bread-like muffins taste more naughty than they are. Enjoy one as a quick snack or guilt-free dessert. If you like, the hazelnut flour can be replaced with almond flour.

2 large eggs ¼ cup milk or unsweetened dairy-free milk 3 medium-sized very ripe bananas, peeled ¼ cup honey or maple syrup 1½ cups hazelnut meal/flour ½ cup plain or vanilla plant-based protein powder 1 tsp. cinnamon ½ tsp. baking powder ½ tsp. baking soda ¼ tsp. salt ½ cup dark chocolate chips 1. Preheat oven to 350°F. Place eggs, milk, bananas, and honey in blender or food processor, and blend until smooth. Blend in hazelnut flour, protein powder, cinnamon, baking powder, baking soda, and salt. Stir in chocolate chips.

2. Divide batter among 12 standard-sized greased or paper-lined muffin cups. Bake 22–25 minutes until set and lightly browned on top, so that a toothpick inserted into center of muffin comes out nearly clean. Let cool a few minutes before unmolding and cooling completely on metal rack. Chill up to five days.

Per muffin (with plant-based protein powder): 230 cal; 10g prot; 13g total fat (3g sat fat); 22g carb; 30mg chol; 230mg sod; 3g fiber; 15g sugar

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Collagen 101

BY MARY ANN O’DELL, MS, RDN

COLLAGEN IS AN IMPORTANT structural protein in the body. In fact, it’s the most abundant protein in the body. It is the most integral part of the skin’s fabric, giving skin the youthfulness and tautness so many desire. It’s also a building block for bones, muscles, and tendons, and it is found in blood vessels, teeth, and the cornea of the eyes.

There are more than 20 types of collagen, but types I, II, and III are the most prevalent in the human body, with types I and III being found mainly in the skin. As we age, the collagen in our bodies can get weaker, and our body’s production of collagen slows down. In addition to age, excess sun exposure, smoking, and excessive sugar can all damage and weaken collagen in the body.

To enhance collagen, make sure you’re getting enough collagen building blocks, including vitamin C, glycine, and copper, along with protein. A great way to do this is to incorporate bone broth into your diet. In addition, collagen supplements offer a convenient way to boost collagen intake.

BENEFITS OF COLLAGEN Gut Health. Collagen is part of the connective tissue in the gut, and it can help support the lining of the intestinal tract. This can result in less inflammation and improved functioning of the intestinal tract.

Joint Health. Collagen plays a role in joint health and structure, so it is commonly used by those dealing with joint pain. Research suggests that collagen use may help reduce pain associated with osteoarthritis.

Lean Muscle. Hydrolyzed collagen contains high ratios of nitrogen rich amino acids, such as glycine & proline, important in muscle protein synthesis.

This helps support the body’s ability to maintain lean muscle tissue, which in turn can facilitate fat loss. Studies have demonstrated that consuming collagen and utilizing strength training enhanced lean muscle mass in older men more than strength training alone.

Youthful Skin. As we age, we lose collagen, which contributes to signs of aging, including wrinkles and dry skin. Ingesting collagen has been found to help support the body’s production of collagen, improving overall skin health and counteracting signs of aging. Collagen is often found with hyaluronic acid, which helps keep collagen, and skin, hydrated and youthful.

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June 2020

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Apple Cider Vinegar: A Modern-Day Folk Remedy

BY MARY ANN O’DELL, MS, RDN

APPLE CIDER VINEGAR (ACV) is a common household commodity with a long history of use as both medicine and food. Made by fermentation of apple cider, cider vinegar offers up a variety of uses, from food preservation and culinary ingredient, to therapeutic and beauty remedy. You can find it in tonic beverages, salad dressings, marinades, and in cosmetics. Let’s take a look at some of the top uses for this modern-day folk remedy.

BLOOD SUGAR. This is one of the most promising areas of use for ACV. The journal Diabetes Care reported two studies looking at ACV and blood sugar. One study looked at insulin sensitivity in subjects with type 2 diabetes or with insulin resistance. The study found that vinegar improved insulin sensitivity after a high carbohydrate meal by as much as 34% in those with insulin resistance, and by 19% in those with type 2 diabetes. In the same journal, a second study found that type 2 diabetics who consumed 2 tablespoons of ACV before bed with a small snack had lower blood sugar levels the next morning, compared to when they ate the same bedtime snack with 2 tablespoons of water. Other studies have demonstrated that vinegar may help improve insulin function and lower blood sugar levels following meals. ACV use should be discussed with a qualified health care provider prior to use, especially if you are taking any medication.

DIGESTIVE HEALTH. ACV is rich in acetic acid, and as such it is naturally acidic.

This fact could explain how ACV may benefit digestion, reducing bloating and gas specifically in those people with low stomach acidity. The acetic acid in vinegar also works as an antimicrobial substance that can help reduce bacteria and yeast in the stomach and intestines. While ACV is a fermented food and is considered to be a probiotic, it is unclear if it provides the same benefits as probiotic bacteria.

Anecdotal evidence does suggest there may be a role for ACV in yeast and fungal infections.

While research is somewhat limited, this folk remedy continues to enjoy its spotlight in the world of health, and its use will likely continue for many years to come.

WEIGHT LOSS. ACV is touted as a remedy to help with weight loss. While evidence is not clear, some small studies do point to a potential role for ACV in weight control. The mechanism may be that it enhances feelings of satiety, which in one study resulted in participants eating 200–275 fewer calories in a day. Another study showed that daily consumption of ACV, 1 or 2 tablespoons per day, resulted in a loss of weight up to 3.7 pounds over 3 months. So benefits seem to be modest, but as a low calorie food that may also help with blood sugar control, ACV could be a positive addition to a weight loss program.

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pure beauty

By Sherrie Strausfogel

brewed beauty

T

The surprising topical benefits of tea

Green, black, and white teas ea—green, black, come from the same plant, white, and red— is making its Camellia sinensis. What way from the cup makes them different is the Rooibos isn’t technically tea, but a brew made from the into beauty products. processing of the leaves.

South African Aspalathus linRich in antioxidants Fresh-plucked green tea earis plant. True tea comes only from the Camellia with anti-aging and leaves are withered and sinensis plant. anti-inflammatory steamed, not fermented. Black properties, green tea is the tea leaves are crushed and fermost popular tea in skin care mented, and according to recent studies, products, but interest in other varieties is black tea has a similar amount of brewing in the world of natural beauty. polyphenol antioxidants as green tea.

Did You Know?

Because white tea is the least processed, it has the most antioxidants. It’s made from leaves and buds plucked the day before they open, and then sun-dried.

Rooibos is a red herbal tea from the shrub, Aspalathus linearis, usually grown on the western coast of South Africa. It turns red during fermentation and is not related to “true” tea. Rooibos means “red bush” in Afrikaans and references the deep crimson hue of rooibos tea. Each of the teas has distinctive skin care benefits:

Green Tea Green tea is loaded with epigallocatechin gallate (EGCG) and other polyphenol antioxidants that shield the skin from sun damage, wrinkles, and signs of aging. Green tea polyphenols also protect against skin cancer, both when sipped and applied topically. Although anyone can benefit from this ingredient, it’s especially ideal for sensitive skin exposed to pollutants.

Matcha While matcha is technically a green tea, it’s a more potent version. Matcha works similarly to green tea to help reduce redness, soothe the skin, and protect the skin from UV rays and pollutants. It’s ideal for normal skin.

Black Tea Black tea has been used in skin care formulas since China’s Ming Dynasty. Black tea’s tannins are antioxidants that can shield the skin from environmental damage, fight bacteria, hydrate, and nourish. It’s also very high in caffeine, which plumps, de-puffs, and firms skin. Its ability to absorb excess sebum makes it effective for oily skin.

White Tea Since white tea is not processed, it has a higher polyphenol content than green and black tea. White tea is antibacterial and helps prevent dullness, spots, wrinkles, and sagging skin caused by toxins and free radicals. Its antioxidants benefit all skin types.

Rooibos Tea Rooibos has wrinkle-fighting powers. It contains the antioxidant enzyme superoxide dismutase, which is responsible for disarming the most dangerous free radicals, increasing cell turnover, and slowing down the development of wrinkles. Rooibos is recommended for dry skin or premature aging

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June 2020

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clean eating

By Lisa Turner

it’s a guy thing

M

en have some special needs when it comes to diet, and many studies suggest that eating the right foods can keep the prostate healthy and testosterone levels balanced. If you’re a man, try these guy-friendly foods:

➊ Oysters are the number-one food source of zinc, which blocks the enzyme that converts testosterone to estrogen. Deficiencies are linked to low testosterone, and boosting zinc leads to a significant increase in testosterone levels. Zinc is especially important if you train hard, as intense exercise can deplete testosterone.

In one study, elite wrestlers who took zinc daily maintained testosterone levels after a month of high-intensity training. Other good sources: red meat, chicken, crab, lobster, beans, nuts, and organ meats. ➋ Spinach is rich in magnesium, which can lower the body’s levels of sex binding-hormone globulin (SHBG), a compound that binds to free testosterone and makes it inactive. In one study, boosting magnesium intake resulted in a 24 percent increase in free testosterone levels. Optimal magnesium status has also been linked with higher testosterone levels in observational studies. Other foods rich in magnesium include pumpkin seeds, sesame seeds, chard, halibut, and almonds. ➌ Pumpkin seeds can help prevent benign prostatic hyperplasia (BPH), a common condition that enlarges the prostate gland and can cause problems 30

The best foods for supporting prostate health and boosting testosterone

with urination and, occasionally, sexual function. In several studies, pumpkin seed oil reduced symptoms of BPH, improved urinary function in men with overactive bladders, and improved quality of life. Studies also suggest that pumpkin seeds can slow the growth of prostate cancer cells. ➍ Mackerel, a fatty fish like tuna, salmon, and sardines, is one of the best food sources of vitamin D. Studies have shown that vitamin D can increase testosterone levels, often dramatically. In one study, people who spent more time in the sun showed increased vitamin D levels, and testosterone levels increased as well. In another study, men who took vitamin D daily increased testosterone levels increased by almost 25 percent. The sun is still the best source of vitamin D, but if you don’t get out much—or can’t tolerate fatty fish—you’ll also find D in raw milk, caviar, and eggs. ➎ Pomegranate.

Prostate specific antigen (PSA) is a blood marker for prostate cancer.

Men whose PSA levels double in a short period of time have a higher risk of death from prostate cancer, and pomegranate appears to slow PSA increases. In one study, a cup of pomegranate juice per day significantly reduced PSA doubling time. Studies show that pomegranate extract can slow the growth of prostate cancer cells, and may lead to apoptosis—cell death—in cancer cells. As a bonus, another study found that 47 percent of impotent men improved after drinking a glass of pomegranate juice daily.

➏ Tomatoes are loaded with lycopene, an antioxidant that’s been shown to reduce the risk of prostate cancer. Better than raw: cook them with olive oil (as in pasta sauce); most research shows that lycopene is better absorbed when tomatoes are cooked with olive oil.

That effect was not found when tomatoes were cooked with sunflower oil or other kinds of oil. And add some chopped broccoli to your sauce. In one study, a combination of tomato and broccoli was more effective at slowing tumor growth than either tomato or broccoli alone. ➐ Collard greens are one of the best dietary sources of vitamin K, which protects against prostate cancer.

In one study of 11,000 men, high intake of vitamin K2 was linked to a 63 percent lower risk of prostate cancer. Collards are also high in vitamin C, which may work with vitamin K to protect the prostate. In another study, a group of prostate cancer patients showed tumor cell destruction after supplementation with vitamins C and K. Other good sources of vitamin K: spinach, kale, broccoli, Brussels sprouts, salad greens, cabbage, green beans, and lentils. ➑ Tuna is high in omega-3s, which have anti-inflammatory effects and can reduce the risk of prostate cancer. Eat tuna sandwiches with a slice of avocado, and you’ll increase your prostate protection: avocados are rich in vitamin E and lutein, a carotenoid antioxidant, and have been shown to inhibit the growth of prostate cancer cells.

June 2020

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natural gourmet

Jonny Bowden, PhD, CNS, and Jeannette Bessinger, CHHC

stone fruit clafoutis

Cool off this summer with this oh-so-simple seasonal treat

C

FEATURED INGREDIENT:

Eggs

Eggs—whole eggs, complete with that rich yellow yolk—are one of the most complete and healthy foods ever to appear on planet Earth. So why is there so much objection to eggs among our mainstream medical brethren? The simple answer is this: cholesterol.

The big rap against eggs has been that they contain cholesterol—but that’s turning out to be like demonizing blueberries because they’re blue. Dietary cholesterol doesn’t do anything “bad” to you—if you didn’t eat it, your liver would simply make more of it. Your body makes cholesterol in every single cell, and without it you’d die. The fact that this perfect food contains cholesterol is irrelevant to your health.

On the nutrition side, egg yolks boast healthy doses of lutein and zeaxanthin, the superstar carotenoids of eye nutrition. The yolk also contains choline, which turns into acetylcholine, a prime neurotransmitter in your brain that’s needed for memory, thinking, and mood. That’s why your grandmother rightfully called eggs “brain food.”

For a paltry 75 or so calories, an egg gives you 7 grams of protein plus a decent amount of iron, other minerals, and vitamins. It also has 5 grams of perfectly good fat—most of which, contrary to conventional wisdom, is not saturated but monounsaturated, the same kind of healthy fat found in olive oil.

I always recommend eggs from a local farm, or at the very least eggs from hens not raised in cages but free to roam on pasture. The only thing wrong with eggs from factory farms is that they’re likely to contain traces of all the junk fed to chickens raised in battery cages.

Cook them in grass-fed butter, grass-fed ghee, Malaysian palm oil, coconut oil, or even extra-virgin olive oil if you keep the heat under 200°F.

NOTES FROM THE CLEAN FOOD COACH This dish works well with all stone fruits in the summer, but it’s particularly delicious with fresh, ripe plums. In the fall and winter, you can switch to thinly sliced apples and pears.

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Almond Peach Clafoutis Serves 6 2

tsp. pastured butter or coconut oil, room temperature 3 eggs ¼ cup rice syrup, pure maple syrup, or honey 1 cup full-fat coconut milk or cream, canned 1 tsp. almond extract 1 tsp. vanilla extract ¼ cup almond flour ¼ cup coconut flour, sifted ¼ tsp. salt 1 lb. sliced peaches, fresh or frozen, thawed, and well-drained, skins optional 1. Preheat oven to 375°F. Generously grease bottom and sides of 8x8-inch baking pan with butter or coconut oil, and set aside.

2. Beat eggs in mixer until frothy. Add sweetener, cream, and extracts, and beat until well blended and smooth.

Add flours and salt, and beat on low until well incorporated.

3. Arrange peaches to cover bottom of prepared dish and pour batter gently and evenly over top. Bake 30–35 minutes until custard is firm and top is a light, toasty golden. Rest at least 5 minutes before serving.

Per serving: 250 cal; 6g prot; 15g total fat (10g sat fat); 24g carb; 95mg chol; 170mg sod; 3g fiber; 14g sugar

PHOTO BY PORNCHAI MITTONGTARE

lafoutis (pronounced cluh-foo-tee) is a French custard dish traditionally made with black cherries. Let that sink in for a minute. (Just writing the words “French custard” and “black cherries” in the same sentence made my mouth water.)

The authentic French recipe consists primarily of egg, heavy cream, white flour, and sugar. I’m fine with the egg and cream, but flour and sugar are hard to recommend in a column that has the word “healthy” in the title. And while I personally do well with certain dairy foods (i.e. raw milk), many people don’t, so Chef Jeannette swapped out the original cream for a far-less allergenic full-fat coconut milk. She also dumped the white/wheat flour and replaced it with almond and coconut.

The recipe calls for just a small amount of clean sweetener such as rice syrup, maple syrup, or cold-pressed honey, but feel free to reduce the amount or use stevia instead. (There are some really good organic stevias on the market and they’re not expensive.) This dish might not be quite as smooth and creamy as the original French, but it’s a dessert for the times—delicious, satisfying, and seasonal, with a decent amount of protein, good fat, and fiber. Works for me! – Dr. Jonny

June 2020

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