Better Nutrition Magazine May 2021 Issue by Better Nutrition Magazine

Y O U R U LT I M AT E R E S O U R C E F O R N AT U R A L L I V I N G

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Blood SugarFriendly Snacks THE PERFECT MOTHER’S DAY LUNCH MENU THE HEALTHY WAY

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Working from home? Adding Collagen Powder to Your Diet Can Improve Your Life, p. 20

VITAMINS D & K:

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Introducing NEW!

Alicia Silverstone,

Actress, New York Times Best Selling Author, Health Advocate & Co-creator of mykind Organics

“These Organic, Non-GMO and Vegan gummies are a fun way to enjoy all of the benefits you love from Organic Apple Cider Vinegar, unrefined and fermented, originating from the Mother, plus whole-food vitamin B12. Enjoy! Love, Alicia

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These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

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CONTENTS

May 2021 / Vol. 83 / No. 5

7 NEWSBITES 10 Anti-Inflammatory Spices Herbs that add more than flavor.

10 PASSION BEHIND THE PRODUCT Just Jujubes These ancient fruits provide unique health and environmental benefits.

12 IN THE SPOTLIGHT Fast Burn Dr. Ian K. Smith offers a safe, effective plan to shed pounds quickly.

14 HOT BUYS Start Afresh New products you’ll want to try now.

16 CHECK OUT

For a healthy dose of meatless protein, nothing beats this Quinoa Fiesta Salad.

features 24 Women’s Health at Every Age

While some wellness advice applies to everyone, your health concerns in your 20s are generally much different than those in your 60s. Here’s a decade-by-decade breakdown of women’s health essentials for every stage of life.

28 Mother’s Day Lunch Menu

Mother’s Day is the perfect time to let the special women in your life know how important they are with a full menu—from appetizer to dessert— of healthy and delicious recipes.

Transformed from Home

After accepting Better Nutrition’s Transform from Home challenge, coworkers Abby Maher and Lisa Stockton saw dramatic improvements in their health and vitality. Now they’re sharing their stories of amazing transformations.

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A Winning Combination The synergy of vitamins D and K.

18 ASK THE NATUROPATHIC

DOCTOR 3-Step Detox A simple plan for spring cleaning.

20 HEALTHY@HOME Do You Need More Collagen? For healthy skin and joints, you do.

22 ALL THINGS Flower Power May flowers bring big health benefits.

38 NATURAL BEAUTY More than Meets the Eye How to protect the delicate skin around your eyes.

40 ASK THE NUTRITIONIST Snacks to Stabilize Blood Sugar Prevent low energy and mood swings.

42 HEALTHY DISH

Click On This! RESOURCES & REFERENCES

For links to studies cited in our articles and other helpful sites and books, visit betternutrition.com.

SPOTLIGHT ON WOMEN’S HEALTH

For Mother’s Day, we’re focusing on health topics of particular concern to women, including: The Complete Guide to Breast Health * 10 Supplements for Women of Any Age * Thinking About Pregnancy? * 7 Best Foods for Menopause Check out betternutrition.com all month long for these articles and more—including new and exclusive web-only content.

New!

NATURAL MEDICINE HUB

We’ve partnered with the Institute of Natural Medicine (naturemed.org) to bring you a range of health and wellness articles written by today’s leading naturopathic doctors.

Instant Pot Lamb Stew A quick-and-easy seasonal favorite.

44 EATING 4 HEALTH The Healthy Way to Go Vegan Make that meatless diet work for you.

48 COOK WITH SUPPLEMENTS Powerhouse Powders Supercharge your meals with MCT and protein powders.

Receive timely articles, recipes, eBooks, and exclusive giveaways in your inbox weekly with our newsletter Healthy Buzz.

Photo: (Cover and this page) Pornchai Mittongtare, Styling: Robin Turk, Food styling: Claire Stancer

departments

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EDITOR’S * LETTER

Vitamin Update For years, vitamin K has lived in the shadows of other, seemingly more important vitamins. But as new research surfaces, it’s impossible to ignore vitamin K’s significance when it comes to health. A study done in the second half of 2020 made a correlation between Covid-19 and vitamin K2 status— researchers found that levels of K2 were significantly lower in Covid-19 patients. And scientists writing in The British Journal of Nutrition theorized that a vitamin K deficiency could play a role in the most severe Covid complications—lung damage and thromboembolism. Vitamin K has also been shown to provide general immune support, improving the body’s response to inflammation. As I write this, further study into vitamin K2 is happening in the Netherlands. Before you buy a bottle of vitamin K, please read “Vitamins D & K: A Winning Combination” on p. 16. Research, including recent studies, reveals that taking vitamins D and K together is better than either one alone—and in some cases, taking D without K can be dangerous, particularly for your bones. Who knew? The type of vitamin K matters too. There are multiple forms of vitamin K—keep reading for an overview of the different kinds and how/when to use them. One last thing: Vitamin K, like vitamin D, is fat-soluble, so take it with a bite of fat (e.g., coconut oil, half an avocado, macadamia nuts).

nbrechka@outsideinc.com

Our Writers

Meet the passionate people behind this issue of Better Nutrition!

Jeannette Bessinger, CHHC, is an award-winning educator, author, and real food chef. jeannettebessinger.com

Jonny Bowden, PhD, CNS, is a board-certified nutritionist and bestselling author of The 150 Healthiest Foods on Earth. jonnybowden.com

Caitlin Greene is a Boston-based cookbook author, recipe developer, food photographer, and founder of Star Infinite Food. She’s the author of Just Eat Real Food. starinfinitefood.com

Y O U R U LT I M AT E G U I D E T O N AT U R A L L I V I N G Editor in Chief Creative Director Executive Editor Associate Editor Digital Editor Copy Editor

Nicole Brechka Rachel Joyosa Jerry Shaver Elizabeth Fisher Maureen Farrar James Naples

Beauty Editor Sherrie Strausfogel

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Kat James is the author of The Truth About Beauty and creator of Total Transformation Retreats. Listen to her Sirius XM radio show Saturdays on channel 131 (Family Talk). informedbeauty.com Emily A. Kane, ND, LAc, has a private practice in Juneau, Alaska. She is the author of Managing Menopause Naturally and other books. dremilykane.com Chris Mann is a California-based wellness writer, entertainment author, and podcaster. ChrisMann.tv Sherrill Sellman, ND, is a BoardCertified Integrative Naturopathic Doctor, mind-body psychotherapist, international lecturer, and author of Hormone Heresy and other books. drsherrillsellman.com Melissa Diane Smith, Dipl. Nutr., is a holistic nutritionist and author of Going Against GMOs. melissadianesmith.com

Sherrie Strausfogel writes about spas, wellness, and travel. She is the author of Hawaii’s Spa Experience.

Lisa Turner is a chef, food writer, and nutrition coach in Boulder, Colo. lisaturnercooks.com

Vera Tweed is editorial director at Natural Health Connections and author of Hormone Harmony. veratweed.com

Neil Zevnik is a private chef specializing in healthy cuisine. He is based in Eustis, Fla. neilzevnik.com

Contributing Editors Vera Tweed, Helen Gray Contributing Writers Jonny Bowden, PhD, CNS Jeannette Bessinger, CHHC Caitlin Greene, Kat James, Emily A. Kane, ND, LAc, Chris Mann, Sherrill Sellman, ND, Melissa Diane Smith, Lisa Turner, Neil Zevnik Senior Director of Production & Circulation Director of Production & Manufacturing Salesforce Coordinator Prepress Manager

Heather Arnold Barb VanSickle Cossette Roberts Joy Kelley

Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 818-521-2397 Publisher & Director of Rob Lutz Retail Sales rlutz@outsideinc.com 970-291-9029 Integrated Media Sales Anne Hassett Director, West Coast anne@hassettmedia.net 415-404-2860 Integrated Media Sales Mason Wells Director, East Coast & Midwest mwells@outsideinc.com 917-656-2899 Senior Brand Marketing Manager Kristen Zohn kzohn@outsideinc.com Client Success Manager Caroline Lustgarten clustgarten@outsideinc.com Marketing Designer Judith Nesnadny jnesnadny@outsideinc.com Accounting & Billing Tonya Hodges 800-380-9842 Retail Customer Service bnsales@pocketoutdoormedia.com 800-443-4974, ext. 701

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BETTER NUTRITION, ISSN #0405-668X. Vol. 83, No. 5. Published monthly by Outside Interactive Inc. 5720 Flatiron Parkway, Boulder, CO 80301; ©2021 Outside Interactive Inc. All rights reserved. Mechanical requirements and circulation listed in Standard Rate and Data Service. The opinions expressed by the columnists and contributors to BETTER NUTRITION are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Articles appearing in BETTER NUTRITION may not be reproduced in whole or in part without the express permission of the publisher. BETTER NUTRITION does not endorse any form of medical treatment. The information presented here is not meant to diagnose or treat any medical condition. We urge you to see a physician or other medical professional before undertaking any form of medical treatment.

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Nutrition for Kids!

Nutrition for Kids! Nutrition for Kids!

#moregood #moregood

enutrition.com childlifenutrition.com | | @childlifeessentials | @childlifeessentials

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NEWS*BITES 10 Anti-Inflammatory Spices to Eat Right Now BY VERA TWEED

Basic Anti-Inflammatory Blend Makes 2½ Tbs. Use this blend to season roasted veggies, beans, grains, and soups, or as a rub for meat or fish. 2 tsp. ground turmeric 2 tsp. ground cumin 2 tsp. ground coriander ½ tsp. ground black pepper ½ tsp. dry mustard powder ½ tsp. ginger powder Combine spices in a jar and mix well.

Photo: adobestock.com

Sweet Spice Blend Anti-inflammatory spices can add new flavors to your daily menu and help you stay in good physical and mental shape. And in the long run, they can help ward off today’s major diseases, from digestive distress and depression to weight problems, diabetes, and heart disease. Appealing as such benefits are, the thought of incorporating unfamiliar spices into your diet can be overwhelming. But mixing a couple of spice blends— and keeping them in your kitchen— makes it easy to experience different tastes while enhancing your health. “What matters most is variety and consistency rather than the quantity of one ingredient,” says Stefania Patinella, chef, integrative health coach, and coauthor of The Anti-inflammatory Family Cookbook. A study led by researchers at the University of California San Diego looked at diets and microbiome samples

of more than 11,000 people. Scientists found that those who eat a greater variety of plant species have more diverse, healthier microbiomes. This holds true regardless of the type of diet—with or without meat or fish. Spice blends are a realistic way to add diversity to your diet—Patinella’s Basic Anti-Inflammatory Blend and Sweet Spice Blend (recipes right) contain 10 different plant foods. And, she says, they’re strategically formulated. All the spices deliver documented anti-inflammatory health benefits. The combinations follow cultural traditions and add interesting flavors. And the ingredients are widely available.

How to Use Spice Blends “You don’t have to change your regular meals,” says Patinella. Once you’ve

Makes 2½ Tbs. This blend adds flavor to naturally sweet foods such as granola, chocolate fondue, or any sweet dish. And it turns comfort foods and drinks, such as oatmeal, hot cocoa, or any herbal tea, into special treats— without added calories. 1 Tbs. ground cinnamon 1 Tbs. ground cardamom ½ tsp. ground clove ½ tsp. ground star anise Combine spices in a jar and mix well.

made the blends, it’s easy to grab one from your shelf and turn an everyday food into something special. Let’s say you like oatmeal in the morning. It’s more interesting with the sweet spice blend. Or add the savory blend to eggs, vegetables, or grain dishes. The possibilities are endless. MAY 2021

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NEWS*BITES

TAI CHI IMPROVES SLEEP

Regular exercise, such as walking, running, and resistance exercise, can improve sleep. But if those don’t appeal to you, tai chi is another option. An international team of researchers compared the effects on sleep of conventional exercise, tai chi, or no exercise in a group of 320 older adults with insomnia. As well as monitoring subjective data, researchers tracked sleep patterns using wrist-worn devices. The exercise and tai chi programs consisted of three one-hour classes per week for 12 weeks. Compared to participants who did not exercise, those who did conventional exercise or tai chi fell asleep more easily, woke up fewer times during the night, spent less time awake while in bed, and relied less on sleeping pills. At the end of the study and at follow-up checks two years later, those who practiced tai chi were more likely to no longer suffer from insomnia than those who did conventional exercise.

Other research that covered a total of nearly 1,000 people found that tai chi can improve sleep for adults of all ages—including those who are healthy and those who suffer from chronic health conditions. In these studies, tai chi was practiced between 1.5 and 3 hours per week for 6–24 weeks.

PYCNOGENOL RELIEVES FIBROMYALGIA

Take a Multivitamin

Vaccines help your immune system fight off infections by building protective antibodies— and a healthier immune system does a better job of producing those antibodies. To that end, research shows that a supplement that enhances natural immune function, such as a multivitamin, may increase the effectiveness of vaccination. Studies of this connection have examined responses to flu vaccines in older people, whose immune systems are typically less responsive. Vaccines against Covid-19 are too new to be studied in a similar way. Key nutrients that enhance immune function and vaccine response include vitamins A (including beta-carotene), B6, B12, folate, C, and D. Key minerals include zinc, selenium, iron, and copper.

Photo: adobestock.com

Getting Vaccinated?

A proprietary extract of French maritime pine bark, Pycnogenol, can relieve symptoms of fibromyalgia, according to an Italian study that compared the effects of the supplement and a placebo in a group of 50 women suffering from the condition. Researchers found that supplementing with 150 mg of Pycnogenol daily for 4 weeks can reduce pain and other fibromyalgia symptoms, including headaches, mental fogginess, and digestive issues. The women taking Pycnogenol also used less over-the-counter pain medication.

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PASSION BEHIND THE PRODUCT

companies fostering personal & global well-being

Just Jujubes

If your only experience with jujubes involves the candy that got stuck to your shoe at the movie theater, Alisha Taff would like to introduce you to the “real” version of this timeless treat—a nutrient-packed fruit with deep roots in ancient Chinese medicine. BY NEIL ZEVNIK

Nutrients galore: vitamin C, calcium, iron, & more Jujubes have played a prominent role in the culinary and medicinal traditions of many countries, probably originating in China, India, and Persia, but eventually finding their way across the globe. The jujube’s nutritional profile offers an abundance of antioxidants, vitamins, minerals, and fiber in a sweet, delicious form, with especially generous amounts of vitamin C, calcium, and iron. In traditional Chinese and Korean medicine, jujubes are prized for their antifungal, antibacterial, and anti-inflammatory properties, and are used to alleviate stress and stimulate the immune system.

The perfect crop at the perfect time and place For Taff, the birth of her daughter was a catalyst to explore a new future for

her family. “The discovery process started with asking myself how to harmoniously utilize the gifts of the land without exploiting the limited natural resources available. How could I best create a sustainable, self-perpetuating agricultural business, and balance that with the needs of the California biome in which we live?” The answer was Just Jujubes. Alisha discovered that the jujube tree is perfectly suited to the climate and soil of California’s Cuyama Valley, and it’s extremely drought-resistant, requiring significantly less water than another, better-known local crop, the almond.

“I want to do right by future generations and by the land that’s being borrowed for this time I am here. In this spirit, I am fiercely committed to growing our jujubes with regenerative practices. My fruit is non-GMO, certified organic by CCOF and The REAL Organic Project, and free of heavy metals. As a crop, jujubes also do a lot of work for our planet: they require very little water, and with help from cover crops, they sequester carbon from the atmosphere.” Alisha is delighted to be able to offer a combination of family heritage and future sustainability to her daughter and her generation. “The beauty of agriculture is that everything is interconnected! Jujube fruit is healthy for our bodies and culturally relevant for folks connected to its ancient history. And the trees grow in synchronicity with their environment.”

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Photo: Pornchai Mittongtare; Styling: Robin Turk; Food Styling: Claire Stancer

Photo: TC Reiner

Until recently, the only jujubes I knew were those tiny fruit-flavored hard candies I ate as a kid—annoying sticky little things that stuck in your teeth and took forever to dissolve or dislodge. Alisha Taff grew up experiencing an entirely different version of jujubes in her Asian-American household. For her, jujubes were a slightly sweet, mahogany colored fruit with a history stretching back for millennia. “I remember visiting my mother’s Chinese friends, who always loved to give out jujubes,” she recalls. “Just sweet enough, it was candy in my eyes! However, at the time, I had no appreciation for its high nutritional value and that it played an important role in traditional Chinese medicine.”

make it! Jujube Tarragon Chicken Serves 4 Served with saffron rice and some steamed asparagus, this elegant and easy offering will burnish your culinary rep! 1½ lbs. chicken tenders (the larger the better) Salt and pepper, to taste 1 Tbs. Primal Kitchen avocado oil ¹/3 cup Lillet Blanc aperitif wine ¹/3 cup chicken broth 4 Just Jujube jujubes, pitted & julienned 1 Tbs. cold unsalted butter 1 tsp. minced fresh tarragon leaves 1. Pound chicken tenders between waxed paper to ¼-inch thickness, and sprinkle with salt and pepper. 2. In large skillet over medium-high heat, heat avocado oil. Sauté chicken a few pieces at a time, adding more avocado oil if needed. Transfer to sheet pan and keep warm. 3. Meanwhile, in small skillet combine wine, broth, and jujubes, and bring to a boil. Turn off heat and let sit for a few minutes. Return to a boil, and reduce liquid by half. Turn off heat, swirl in cold butter until just melted, and add tarragon. 4. Arrange chicken on platter, pour over sauce, and serve immediately.

Photo: Pornchai Mittongtare; Styling: Robin Turk; Food Styling: Claire Stancer

Photo: TC Reiner

Per serving: 540 cal; 25g prot; 33g total fat (8g sat fat); 32g carb; 75mg chol; 960mg sod; 1g fiber; 5g sugar

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IN THE SPOTLIGHT

stay-healthy secrets from leading experts

Fast Burn

New York Times bestselling author and The Doctors host Ian K. Smith, MD, is back with a new book that combines clean eating with intermittent fasting for accelerated weight loss. BY CHRIS MANN

“I am always in search of creating programs that are not only topical as far as what the latest science and research is showing but also are the most user-friendly,” says Ian K. Smith, MD, author of the SHRED series, The Clean 20, and his latest, Fast Burn!: The Power of Negative Energy Balance. “So I really wanted to continue the conversation about ways to eat cleaner foods—which continues to be a very strong and important movement, and I’m happy about that—but I also want to talk about how we can use intermittent fasting not necessarily in a rigid way, but in a way that’s more customizable. Fast Burn is a way to take both of those concepts—clean eating and intermittent fasting—to the next level while also being extremely accessible to a broad array of people.” The nine-week program is broken into three parts—Ignition, Intermission, and Acceleration—that include detailed meal and snack plans as well as two “jigsaw weeks” (one plant-based) that encourage readers to structure their own “clean fasting” journeys. Plus, it offers 33 delicious, simple-to-make recipes designed to delight intermittent fasting vets and newbies alike. The program’s signature Burner Smoothie alone features apple juice, apple cider vinegar, coconut oil, blueberries, apples, bananas, spinach, lemon juice, and ice. “It’s really delicious and filling,” the good doctor adds.

BN: What is negative energy balance and how, in essence, do we achieve it? IS: Energy balance is the foundation of weight gain and weight loss. Food calories, drink calories—that’s energy. Our body requires a certain amount of energy just to live, just to exist. And it requires more energy depending on how active we are and what we’re doing in our day-to-day lives. The idea is that in order to lose weight, you have to put yourself in a negative energy state, which means that your body’s demand for energy exceeds its supply. That’s negative energy balance. If you consistently put yourself into a negative energy balance state, you’re eventually going to lose weight because your body is no longer in an energy surplus and you’re burning off more calories than you’re actually consuming. Those calories can come from energy stores, particularly fat.

“If you consistently put yourself into a negative energy balance state, you’re eventually going to lose weight because your body is no longer in an energy surplus and you’re burning off more calories than you’re actually consuming.” BN: How does this book break down intermittent fasting for newcomers while taking this way of eating to the next level? IS: What I try to do in the book is explain the basic, most popular types of intermittent fasting (IF) and then incorporate different types into the program. There’s the 5-2 method, the time-restricted feeding method (TRF), and the alternate day fasting method. Rather than have users follow just one strategy, I mix it up, because I think certain people are more compliant or can do better with a certain style of intermittent fasting—and far be

it from me to say you can only do TRF. Maybe TRF is the best way to lose weight according to research, but if you can’t follow it then it’s not going to be a success for you. So I give people the option to try different types of fasting methods and find the one they like the most. Once they finish their nine weeks, they may decide to follow a particular strategy of IF as they go forward.

BN: Which foods and drinks are no-nos on this program? IS: A no-no always for me is soda, an absolute waste of calories with zero

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nutritional value. I’m not asking you to have a sugar-free diet. I’m saying let’s be mindful of where we’re getting the sugar from and how much of the sugar we’re getting. So I’m okay with freshly squeezed lemonade, which is lemon, water, and some sugar, versus soda, which is sugar and everything else that’s processed and synthetic. And I try to encourage people to eat snacks that have fiber and/or protein because it’s a better strategy. They’re able to feel full longer when they do that. That’s very important to me. However, I don’t say you can’t have a chocolate chip cookie or a brownie.

BN: Which types of versatile foods should we stock to start this program? IS: Legumes such as lentils, peas, and chickpeas are very important to a transitioning program because they’re extremely versatile foods—you can cook them in so many different ways—and they fill you up nicely. I also think people should try alternative types of pasta like chickpea pasta and whole-wheat pasta, which are not only healthier than conventional pasta, but are really tasty.

BN: What is a jigsaw week in your program—and why have it? IS: Instead giving you a very specific daily meal plan of things that you can eat or must eat—like I do in the other parts of the book—I provide options during a jigsaw week. I lay out a long list of breakfasts, lunches, and dinners, and I want you to piece together what your daily meal plan is going to be like. One of the big purposes of this book is to get people to make better, healthier, smarter decisions on their own. A jigsaw week

is an experimentation—you get to test yourself as to how much you’re learning about making smarter decisions.

Dr. Smith’s

BN: Describe the significance of the Daily Double—meaning a second daily snack—on a 5-2 IF schedule during the program’s final two weeks. IS: The 5-2 schedule may be very tough

* PANCAKES: I love pancakes, so I put my grandmother’s pancake recipe in there. People typically can’t have pancakes on a weight-loss program, but I think life without eating pancakes is kind of a half experience.

for some people because it’s five days of “normal calorie” eating and two days of severely restricted calories, relatively speaking. And on those restricted calorie days, people may find it really tough to stay at 800 calories or less. So if someone is really having a hard time, then I make that extra snack available to them. You’re not going to really do any damage by having an extra snack. You would do damage by having a whole other meal, another 400 or 500 calories. But a snack prevents people from falling off the plan and reaching for things they shouldn’t be reaching for.

BN: In terms of maximum fat burning, how does exercise factor into Fast Burn? IS: Exercise is one of the most efficient and effective ways to put our bodies in a state of negative energy balance. Because exercise automatically and immediately increases our energy needs. So if we do really good exercise, we’re going to increase our energy needs right away, and then we are in control of how much energy we consume. Then we can actually keep our energy consumption down while increasing our energy demand, and therefore expanding or elongating or increasing that negative energy balance.

Favorite Recipes From Fast Burn

* BEEF BURRITO BOWL: I love this recipe! A lot of people might be surprised that you can have something like this on my program. I think you can have red meat in moderation. * RED PEPPER AND SCALLION SCRAMBLE: This recipe is very flavorful—we’re not compromising on taste. * BAKED APPLE HEAVEN: This recipe is all about creating things that are easy to make. So you have apple, rolled oats, pecans, nutmeg, cinnamon, and coconut oil. And a little cider and maple syrup. You core the apples and pour all these ingredients in there. It’s so savory and sweet at the same time. I love how easy it is, and having lots of whole grains and vitamins in the apple, it really answers the call in the morning.

Get the full recipe for Baked Apple Heaven at betternutrition.com

Win a copy of this book!

We have 15 copies ready to give out. To enter, email your name and address to betternutritionfreebie@gmail.com. Please put “Fast Burn” in the subject line. Good luck!

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CHECK OUT

guide to cutting-edge supplements

Vitamins D & K: A Winning Combination Taking a daily D without K? You may be missing out on some key health benefits. BY LISA TURNER

The ABCs of Vitamins D and K Vitamin K occurs in several forms. The most common is vitamin K1, found in spinach, kale, and other dark, leafy greens, which accounts for 75–90

percent of the vitamin K consumed by humans. Less common is vitamin K2, found in small amounts in animal products and fermented foods. It’s also synthesized by gut bacteria. In the body, vitamin K is crucial for the normal clotting of blood, and it also plays an important role working alongside vitamin D to form healthy bones.

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Photo: adobestock.com

benefits—and supplementing with just vitamin D if you’re low in vitamin K could even be harmful.

Photo: adobestock.com

You already know the benefits of vitamin D for building stronger bones, reducing inflammation, and enhancing immunity (especially important right now). And you’re probably taking a daily D—but are you taking it the right way? Some research suggests that vitamin K in combo with vitamin D greatly enhances the sunshine vitamin’s bone-building

Vitamin D promotes calcium absorption in the gut and maintains proper blood levels of calcium to meet the body’s needs. But vitamin D alone doesn’t dictate where the calcium you ingest ends up. Vitamin K integrates calcium into bones and teeth, preventing it from being deposited in soft tissues, such as the kidneys or arteries— important, since calcium deposits in the kidneys are linked with kidney diseases, and the buildup of calcium in blood vessels increases the risk of coronary artery disease, heart attacks, and stroke.

Simply Better Together Studies suggest that vitamins D and K are more effective than either alone in promoting bone health and reducing the risk of osteoporosis. Optimal concentrations of both vitamins D and K, in the right balance, improve bone mineralization, increase bone density, and can reduce the risk of fractures. And taking vitamin K in conjunction with vitamin D also protects your heart. Research suggests that people

Research suggests that vitamin K in combo with vitamin D greatly enhances the sunshine vitamin’s bone-building benefits. with a higher intake of vitamin K have a lower risk of blood vessel calcification and heart disease. In one study, vitamin K supplementation slowed blood vessel calcification, and another study showed a 24 percent higher risk of heart attack in people who took calcium and vitamin D supplements without adding vitamin K.

Arthur Andrew KD Ultra Bluebonnet Vitamin D3 + K2 Life Extension Vitamins D and K with Sea-Iodine

What to Look for in Supplements You’ll find vitamin D and vitamin K supplements in a variety of forms. The basics:

Photo: adobestock.com

VITAMIN D3 (cholecalciferol), the natural type of vitamin D produced by your body in the presence of sunlight, is the most common form found in supplements. But because it’s made from animal sources, like lanolin from lamb’s wool, it’s not appropriate for vegans. VITAMIN D2 (ergocalciferol), the form synthesized by plants, isn’t naturally produced by humans. D2 supplements are derived from plant sources, usually irradiated fungus.

Most research suggests that vitamin D3 supplements are more potent, better absorbed, and more bioavailable than D2 supplements (although one study found that vitamin D2 worked as well as vitamin D3). New vegan vitamin D3 supplements, derived from lichen, are an excellent alternative for anyone who avoids animal products. As for vitamin K: VITAMIN K1 (phylloquinone) is abundant in the diet, so unless you eat few leafy greens, you probably get enough.

wider range of benefits. You’ll also see MK-7 as MenaQ7, a patented form that has enhanced bioavailability.

VITAMIN K2 (menaquinone) is harder to get through dietary sources. Menaquinone is actually a family of compounds, including MK-4 and MK-7, that differ in their biological activity. The MK-7 form is thought to be the most bioavailable, although some products contain a full spectrum of vitamin K2 chains (MK-4, MK-6, MK-7, and MK-9) for a

When you’re buying a vitamin D supplement, always choose one with vitamin K for the best bone-building and cardiovascular benefits. Look for those with a full spectrum of vitamin K2 chains, or with MK-7. Products that include the enzyme lipase can enhance absorption of these fat-soluble vitamins.

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ASK THE NATUROPATHIC DOCTOR

answers to your health questions

3-Step Detox

A simple plan for clearing the junk out of your body and hitting the reset button on your health. BY EMILY KANE, ND, LAC

Q: I need to “reboot” because my eating and commitment to exercise have gotten a bit sloppy. I’m excited about things getting more “normal” with Covid starting to fade, and I want to look and feel my best. How do I start?

horizon. Set yourself up so you can take a little down time. This is a three-part program I learned from Dr. Steven Bailey of Portland, Ore. He’s no longer in practice, but was a guiding light to many naturopathic physicians over the years. He also wrote The Fasting Diet, a marvelous book

that’s still available. Here are the basics of his detox plan:

1. FLUSH OUT THE BAD The first part of the cleanse is 3 days of “bulking” to scrub out the colon. Start each day with a “liver flush.” Mix 3 Tbs. of extra virgin olive oil with the juice

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There’s a two-week reboot program that I’ve used for decades, and I keep coming back to it because it helps me stay trim, get real about foods that don’t work, and “go inside” quietly and kindly for a spell. Don’t plan to go on this regimen if you have adventure travel or gourmet food experiences on the near

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of 1 lemon, the juice of 1 orange, and 2 crushed cloves of garlic. Shake well or blenderize, and chug it down first thing in the morning—before you drink anything else, including water. Then rest for 15–20 minutes, ideally on your right side to promote blood flow through the liver. Follow this with the first of three daily fiber supplements. Psyllium husk or ground acacia seeds work well. Mix 1 tsp. of fiber in 2–4 ounces water with a gentle herbal laxative (or 250 mg magnesium, ideally several different magnesium chelates), and drink it down, followed by one or two 8-ounce glasses of water. A half hour later have a mixed-fruit breakfast. Repeat the fiber drink before lunch and dinner, both of which should consist solely of vegetables—raw, steamed, or baked. (A small amount of non-dairy salad dressing is also allowed.) If you need a snack during the day, you can have 3 Tbs. of sunflower seeds in addition to your meals. During this phase, any vegetable except avocado is permitted, along with pretty much any fruit other than high-glycemic tropicals such as mango, pineapple, and papaya. So experiment for variety. Watercress, endive, jicama, and the whole range of sprouts are among my favorites.

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2. START JUICING After three days of “bulking” (and hopefully lots of pooping), it’s time to start a five-day juice-only cleanse. This consists of about a quart of freshly squeezed fruit juices for breakfast, and a quart of vegetable juice for lunch and dinner. Drink plenty of water in between meals, and try to get extra sleep. The veggie juice recipe should be heavy on carrot, beet, and especially celery. You can also juice cucumber, cabbage, ginger, garlic, and parsley. Plan ahead—you’ll need a good amount of produce on hand. This also isn’t the time to ramp up your summer triathlon training. Try to get in a little exercise each day, of course, but choose walks and stretching or light swimming and rebounding. Nothing too strenuous. Otherwise, stay as quiet as

will be similar to the bulking days at the beginning of the program, just without the fiber drinks. On subsequent days, you can start to reintroduce more foods back into your diet in this order:

MARK YOUR CALENDAR FOR

DR. KANE’S HAWAII RETREAT Jan. 5–14, 2022 Kane invites you to join her Annual Big Island Yummy Farm Fresh Food & Deep Stretching Retreat Visit dremilykane.com for more information.

1. Fruits and non-starchy veggies 2. Starchy vegetables such as squash or yams 3. Cereals, grains, and seeds 4. Legumes and fats 5. Proteins such as nuts and meats

This is a really good time to be alert to food sensitivities. Pay attention and journal your plan—list what you’re eating and how you feel. If you note any unpleasant changes in skin, bowel function, or mood as you reintroduce certain foods, you may just want to remove them from your diet altogether going forward.

Making Changes That Last possible during this low-calorie phase. Read, journal, think good thoughts. Be kind to yourself. You will be surprised at how not-hungry you are. Finally, it’s crucial to take a home enema each day during the five juice-only days. (If you’re lucky enough to have a colon hydrotherapist on your healthcare team, that’s also a great option.) Home enemas can use warm water only, or you can add Epsom salts (¼ cup), baking soda (¼ cup), or a few capsules of high-quality probiotic to a 1-quart enema bag of water.

3. SLOWLY REINTRODUCE FOODS The third and most important part of this cleanse program involves slowly reintroducing foods to your diet over the next six days (or longer, if you have the time). Please plan this phase out, stick to your plan, and above all, keep it slow and simple. On the first day after your juice fast, mix up the liver flush drink from Step 1 to get your digestive organs primed for food. After a half-hour, you can have your first meal, which would ideally be fruit alone. Lunch and dinner will be non-starchy vegetables, so this day

After your cleanse, keep in mind these basics of daily detox for sustained healthy living: Sweat it out: Keep moving! If you can’t

exercise, use a sauna to make you sweat. Make smart food choices: Avoid processed

and “fast” foods. Instead, go “slow” with your foods and choose whole, organic, and plenty of plant-based options. Prioritize the time it takes to make healthy food. Clean it up: Make sure that you’re having a formed-but-not-hard bowel movement at least once daily. Work with an ND near you if you need help figuring out optimal bowel habits. Your tube is the most immunologically active part of your body, and your good health depends on it working properly.

Find a licensed naturopathic doctor for a virtual (telemedicine) or in-person consultation at naturemed. org/find-an-nd.

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HEALTHY@HOME

tips for better work-life balance

Do You Need More Collagen?

Why this popular protein is essential for people working from home. BY VERA TWEED

Spending long hours at a computer in any setting is stressful on the joints, but working from home can be especially challenging because it eliminates many reasons to get up and move around. According to the Endocrine Society, walking over to a coworker’s desk, going out for lunch, or walking down the hall to a meeting may seem like minor activities, but without these, many people can become immobilized at a computer for hours. When working from home, it’s a good idea to take walk-about or exercise breaks. And collagen can provide extra nutritional support to keep your joints in good shape, with a bonus of healthier skin.

Collagen in Pill Form In pill form, UC-II collagen and BioCell collagen are two proprietary ingredients that have shown specific benefits. Both are available in supplements, either as individual ingredients or in formulas designed for joint or skin health.

Top Reasons to Take Collagen

UC-II Collagen—Short for

taking collagen powder for 24 weeks increased the density and health of cartilage, improving joint function. Another study tested 10 grams daily of collagen among people aged 40 or older who suffered from knee osteoarthritis. After 90 days of supplementation, nearly 81 percent rated their improvement as good or ideal.

“undenatured type II collagen,” UC-II is a major component of the cartilage that cushions joints and helps to keep them flexible, and UC-II supplements reduce the inflammation that damages joints and causes pain. Studies covering more than 600 people found that 40 mg of UC-II daily significantly relieved joint pain without adverse effects. BioCell Collagen—A patented collagen

extract derived from chickens, BioCell contains a naturally occurring combination of hydrolyzed collagen, chondroitin sulfate, and hyaluronic acid. Studies found that 1,000 mg daily, taken for 12 weeks, improved

Photo: adobestock.com

Collagen—the most abundant protein in the body—provides structure to skin, joints, and other tissues. Although our bodies make collagen from amino acids, today’s diets typically don’t provide enough (See: “Food Sources of Collagen,” p.21). Collagen powders are generally described as “collagen peptides,” “collagen hydrolysate,” or “hydrolyzed collagen.” These terms all mean that the collagen has been broken down into a form that can easily be assimilated by the human body. Some benefits: Joint Pain Relief—At Tufts University in Boston, researchers tested the quality of cartilage that enables joints to stay flexible. In a group of 30 people with mild osteoarthritis, they found that

Photo: adobestock.com

Skin Health—A review of studies following a total of 805 people found that taking between 2.5 and 10 grams of powdered collagen daily for 8–24 weeks enhanced skin health. Benefits included improved elasticity, reduced wrinkles, and faster wound healing.

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circulation in skin and reduced dryness, redness, crow’s feet, and wrinkles. Other research shows that 2 grams of BioCell daily can reduce joint pain from osteoarthritis. In young, healthy people, 3 grams of BioCell taken daily for several weeks before an athletic event helped improve recovery.

Vegan Supplements to Boost Collagen

Food Sources Of Collagen

Collagen occurs only in animal tissues (including fish), but vegan supplements can help enhance collagen production. Biotin, silica, vitamin C, and amino acids such as proline, hydroxyproline, and lysine are especially helpful.

Collagen is most concentrated in the bones, tendons, ligaments, and skin of animals and fish— parts that most people don’t typically eat. Bone broth, made the traditional way, is a good food source of collagen. Vitamin C boosts our internal collagen production. Foods that are rich in vitamin C include sweet peppers, citrus fruits, kiwi, strawberries, broccoli, and Brussels sprouts.

Photo: adobestock.com

Collagen: Powder vs. Pills Powdered collagen can be used just like any other type of protein supplement. Collagen is tasteless and can dissolve in any type of liquid—such as coffee, plant milk, smoothies, and soups—or it can be mixed into moist foods, such as oatmeal. Research suggests that 2.5–15 grams daily is a beneficial amount, but collagen could potentially provide up to one-third of the protein in a healthy diet. Note that while collagen powders are great sources of protein, collagen pills are not. Pills contain much smaller quantities of collagen formulated to produce specific health effects. They are not a significant source of dietary protein.

GOODBYE SOUR. HELLO YUM! Simple. Delicious. Great Smell. Spill Free. ACV has been used for centuries because of its many health benefits! Perfect for the whole family! • 500mg per gummy • With the Mother§ • Strawberry Melon Flavor

ACV Benefits:

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• Weight Management† • Appetite† • Blood Sugar Levels†

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FEEL THE

• Heart† • Digestion† • Immunity†

Source: SPINSscan Natural Channel 52 weeks ending 7/12/20.

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At time of manufacture.

Available in natural health food stores and online - More info? Call 800.624.7145 - www.traceminerals.com †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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ALL THINGS

seasonal guide to supplements, foods, & personal care

Flower Power

It’s flower season! We’re celebrating with six beautiful blooms that heal.

Calendula Ointment

Echinacea

Used medicinally for centuries by Native Americans and other cultures, echinacea can help reduce symptoms of the common cold if taken at the first hint of illness. It’s well-known for its antibacterial qualities. This beautiful purple coneflower also has compounds that have been shown to help ease anxiety, reduce inflammation, and improve acne and eczema. TRY: Gaia Herbs Echinacea Supreme

Rosehip

Extracted from the seeds of the wild rose bush, rosehip oil is packed with omega-3 and omega-6 fatty acids. These beneficial fats can help repair and regenerate skin cells, improving the appearance of scars, burns, blemishes, and age spots. Rosehip oil also contains betacarotene and tretinoin, a retinoic acid that helps diminish lines, wrinkles, and other signs of aging. TRY: Andalou Naturals 1000 Roses Velvet Soft Body Butter

Geranium

To balance oily skin, add a few drops of geranium to your skincare products, which helps regulate oil production and reduces acne breakouts. Geranium is anti-inflammatory, antifungal, and has antioxidant properties. It also improves skin elasticity and reduces the appearance of wrinkles. The scent of geranium is uplifting and can ease stress. TRY: NOW Organic Essential Oils Geranium

St. John’s Wort

This cheerful yellow flower is one of the most effective natural treatments for depression. Studies have found that it works better than some prescription drugs for depression and results in fewer side effects. Topical St. John’s wort is prized for its antibacterial and antiviral properties. Try on minor burns, cuts, and scrapes. You can also fi nd topical St. John’s wort for cold sores. Note: St. John’s wort can enhance the liver’s breakdown of drugs, including oral contraceptives and chemotherapeutic drugs, and therefore may reduce their effectiveness. TRY: Herb Pharm St. John’s Wort

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Photo: adobestock.com

Also called marigold, calendula contains natural anti-inflammatory, antifungal, and antimicrobial properties. It’s intensely healing to the skin and can be used in place of drugstore antibacterial ointments and creams for minor cuts, scrapes, and burns. One study from the International Journal of Tissue Reactions found that calendula ointment helped reduce venous leg ulcers when applied topically for three weeks. TRY: Boiron

Photos: adobestock.com

Calendula

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Lavender

The benefits of lavender are endless, from easing anxiety to boosting mood to clearing up acne. The scent of lavender has been shown in several studies to reduce workplace anxiety and relieve stress. And it’s edible! Lavender adds a light floral note to recipes, and it pairs especially well with citrus, as in this simple lemonade. Recipe excerpted from 4-Ingredient Smoothies + Juices by Dee Dine.

Lavender Lemonade 1 cup lemon juice 2 tsp. lavender culinary buds, or 1 tsp. lavender extract 2 Tbs. maple syrup 1 cup sparkling water ¾ cup ice

Per serving: 80 cal; 0g prot; 0g total fat (0g sat fat); 22g carb; 0mg chol; 20mg sod; 0g fiber; 15g sugar

Photos: adobestock.com

Photo: adobestock.com

Serves 2

1. Add all ingredients to blender and process until smooth. Drink immediately to enjoy the carbonation, which will dissipate over time.

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health women’s

BY SHERRILL SELLMAN, ND

An ancient adage from Chinese medicine says, “A doctor would rather treat 10 men than one woman.” In a way, this validates what women have always known—that we are indeed intricate creatures. At the heart of our complexity are hormones, their ebb and flow influencing all aspects of physical, emotional and mental well-being. When a woman’s hormones are in balance, she feels healthy, energized, and vital. She is also far less likely to experience symptoms during her menstrual cycle or as she negotiates the transition through menopause. Unfortunately, all it takes is one alteration to this perfectly orchestrated process for hormone havoc to ensue, transforming a reasonable woman into a screaming banshee (sound familiar?). Our modern lifestyles do not help, either, and in fact have had a somewhat disastrous effect on hormonal balance.

EVERY AGE For example, stress, nutritional deficiencies, hormones in meat and poultry, estrogenmimicking chemicals in our environment, and the widespread use of birth control pills and hormone replacement therapy (HRT) have contributed to some of the highest estrogen levels ever measured, according to researchers. Why do hormones have such a profound impact on your health? Basically, these powerful chemical messengers—including the two main female sex hormones, estrogen and progesterone—stimulate, regulate, and/ or control all vital bodily functions. The delicate equilibrium of these master agents also influences every system in the body. Additionally, hormones affect certain neurotransmitters that determine mood and thinking processes. So, is it any wonder that hormonal balance is key for maintaining optimal wellness throughout your life?

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A woman’s health needs change dramatically over the years. Use this guide to find hormone-balancing tips and remedies based on your age.

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Hormone Harmony: What Harms, What Heals

3 Ways to Enhance Hormone Health Throughout Life

The most notorious hormone wreckers are sugar and sugar substitutes, refined carbohydrates, trans fats, caffeine, pesticide-laden foods, alcohol, dehydration, lack of sleep, stress, emotional upsets, chemicals in commercial personal care products, and lack of exercise. In addition to compromising your hormonal health, these saboteurs can also accelerate the aging process. A hormone-harmonizing program includes organically grown whole foods (plenty of fresh vegetables, fruits, seeds, and nuts); healthful fats (pick from extra-virgin olive oil, fish oil, flaxseed oil, coconut oil and butter); filtered water; regular meals; seven to eight hours of sleep; relaxation; staying hydrated; and regular exercise. Hormones also act as sensitive barometers underlying physiological symptoms. For instance, a toxic liver, overworked adrenal glands, or a yeast infection (Candida albicans) can quickly throw hormones out of whack.

1. SUPPORT YOUR LIVER

The liver plays a major role in the proper metabolizing of hormones, especially estrogen. Liver-loving foods include broccoli, Brussels sprouts, cabbage, cauliflower, beets, garlic, lemons, artichokes, and asparagus. Liver-loving herbs include milk thistle, dandelion root, and turmeric. 2. NOURISH YOUR ADRENAL GLANDS

The adrenals influence hormonal balance, immune health, digestion, blood sugar balance, blood pressure, inflammation control, and mineral balance. Your adrenals are nourished by vitamin C, vitamin B5 (best taken in a B-complex formula), cod liver oil, and magnesium. The adaptagenic herbs, such as ashwagandha (Withania somnifera), Rhodiola rosea, and maca root (Lepidium meyenii), provide excellent adrenal support. 3. STRENGTHEN YOUR DIGESTIVE SYSTEM

A strong digestive system ensures that your body will readily absorb your food. Digestive-strengthening foods include yogurt, kefir, unpasteurized apple cider vinegar, sauerkraut, and miso. Digestive enzymes are also helpful.

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Decadent Health for Your Decade

In our quest for optimal health, each decade of a woman’s life has its own unique needs and challenges. The following section is organized by age range to give you an overview of preventive health strategies for your specific needs. As we learn to listen to our bodies and adjust to the many changes experienced with each decade, we can gracefully dance through our transitions, savoring the gifts and wisdoms garnered from our journey through time.

20s

THE ESSENTIALS

The 20s are a time of great vitality, energy, and enthusiasm. But it is also easy to overdo things. College life usually means a lot of junk food, stress, poor sleep, and other unhealthy habits. Many women also start their careers in their 20s, which often goes hand in hand with demanding hours and take-out food. It’s no surprise, then, that the 20s can be a hormonally challenging period for women. HORMONE-HARMONIZING TIPS

Eat nourishing meals, drink plenty of water, and try to get at least eight hours of sleep per night (or at least three nights per week). If you’re taking some form of birth control, you need extra nutritional support. All forms of birth control can deplete the body of vitamins B complex, C, and E, as well as calcium, magnesium, selenium, and zinc. Use a high-quality multivitamin/mineral formula to cover your bases. The pill, as well as antibiotics and steroids, may destroy good gut flora, resulting in yeast infections. Probiotic supplements, organic yogurt, and organic kefir can help restore proper gut flora.

30s

THE ESSENTIALS

Many women in their 30s are thinking of motherhood or giving birth for the first time. This is therefore the time to truly focus on adopting a healthful diet and balanced lifestyle.

HORMONE-HARMONIZING TIPS

Vitamins A and D are vital for normal reproduction and fertility. Vitamin A-rich foods include butter and cream from grass-fed cows, eggs, liver, and cod liver oil. A multimineral supplement is also essential. The herb chaste tree berry (also called Vitex) is helpful for balancing hormones and regulating the menstrual cycle. It can take as long as six months to notice results. Natural bio-identical progesterone cream has been effective in not only alleviating PMS, ovarian cysts, and polycystic ovarian syndrome, but also supporting fertility. Sold at health food stores and compounding pharmacies, progesterone cream is best used under the guidance of a health care practitioner, who can assess your hormone levels and customize a treatment plan.

40s

THE ESSENTIALS

During this decade, a woman begins the transition into perimenopause, the fiveto-10-year period before the onset of menopause. Rather than winding down, the ovaries are actually more active than they have been since adolescence. Consequently, perimenopause is a time of excess estrogen and declining progesterone. This hormonal shift often leads to unpredictable moods, heavy flow, hot flashes, night sweats, headaches, and weight gain—symptoms that have become synonymous with perimenopause and menopause. HORMONE-HARMONIZING TIPS

Bioidentical progesterone cream is especially helpful for women

because it helps counteract the negative effects of excess estrogen. A woman is most susceptible to estrogen dominance in her 40s. The digestive system also becomes weaker. Strengthen it naturally by adding digestive enzymes and probiotics to your daily regimen. The thyroid can also become sluggish. Magnesium, selenium, iodine, and vitamin A help improve thyroid function. Liver-loving foods (e.g., artichokes, beets, cruciferous vegetables, berries, olive oil) and chaste tree berry capsules or liquid can also help balance excess estrogen levels. Organic whole foods, proper nutritional support, and regular exercise are especially important in this decade.

50s

THE ESSENTIALS

This decade is the time for initiation into menopause, which for many women has become a stage of deepening wisdom and inner reflection. Medically, menopause means the cessation of a monthly period. When this happens, hormone levels begin to change, and the adrenal glands become the primary source of hormonal support. HORMONE-HARMONIZING TIPS

At this stage, women must make wise dietary and lifestyle choices to adequately nourish the endocrine glands, which include the ovaries, adrenals, pituitary, and thyroid. To support this transition, strengthening the adrenals, detoxing the liver, and improving digestion

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are critical to achieve a healthy balance. Since progesterone declines much more precipitously than estrogen, using natural progesterone may be helpful. Vaginal dryness can become more prevalent at this time as well. Increasing your intake of vitamin E and essential fatty acids (omega-3s and omega-6s) can help. Some women find that applying the oil from a vitamin E capsule to the inside of the vagina is also helpful.

60s, 70s, and Beyond THE ESSENTIALS

Best Natural Estrogen Detoxifiers

DIM: Found in broccoli and other leafy green cruciferous

vegetables such as Brussels sprouts, DIM works by enhancing the body’s estrogen detoxification. It also promotes the balance of good versus bad estrogen and estrogen metabolism. I3C is a close relative of DIM, and it’s converted, in part, to DIM in the body. DIM is the active form, so keep that in mind when buying supplements.

Sulforaphane glucosinolate (SGS), a broccoli seed extract, has, like DIM, been shown to stimulate the body’s production of detoxification enzymes that eliminate toxic estrogens and balance estrogens in the body. Pomegranate extract is thought to help support responses to estrogen.

From this decade on, a the body’s woman taps into her deep well of wisdom, acquired through decades of life lessons and experience. Many refer to this season of a woman’s life as the “Wise Woman” years. Health-wise, the goal is to remain strong, active, and healthy. HORMONE-HARMONIZING TIPS

As with all the other decades, it is important to commit to a healthful diet and lifestyle during your 60s, 70s, and beyond. Along with probiotics and digestive enzymes, using hydrochloric acid supplements (also called betaine or HCI) is recommended to help digest protein foods. In addition to supporting your digestive system, mineral supplements (try a multimineral formula with vitamins D and K) and weight-bearing exercise can help keep bones strong or even help reverse some early signs of osteoporosis. Because older women are more susceptible to chronic illnesses, eating antioxidant-rich, liver-loving, and nutrient-dense food ensures good health. Chronic inflammation can become a health risk as we age. It fuels many diseases, including arthritis, heart disease, cancer, Alzheimer’s disease, and diabetes. Natural anti-inflammatory sources include omega-3 fatty acids, found in Alaskan wild salmon, sardines, and other cold-water fish; curcumin (the active ingredient in the spice turmeric); and quercetin, found as a supplement and in red grapes, red and yellow onions, garlic, broccoli, and apples. Antioxidantrich fruits such as blueberries, blackberries, strawberries, cranberries, and raspberries are anti-inflammatory and should be a part of the diet.

ARE YOU ESTROGEN DOMINANT?

To get an idea of the damage caused by estrogen dominance, review the following list and circle any conditions that you have. Amazingly, estrogen dominance can cause or worsen all of these conditions/symptoms.

* * * * * * *

Allergies Breast tenderness Low libido Depression Fatigue Thinning hair Fibrocystic breast disease

* Polycystic ovarian syndrome * * * * *

Headaches Hypoglycemia Blood clots Strokes Infertility

* * * * * * * * *

Irritability Memory loss Miscarriage Ovarian cysts Endometriosis PMS Hypothyroidism Fibroids Autoimmune disorders

* Bloating * Weight gain

(especially around the abdomen, hips, and thighs)

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Mother’s Day is the ideal time

y a D s ’ r

Mothe

to honor the women in our lives and show our appreciation for all they’ve done for us. And what better way to let them know they’re special than with an elegant full-course meal? From appetizer to dessert, these decadent offerings hit all the right notes with wholesome, real-food ingredients that will please the palate and support good health.

: HY AP RE R OG GTA OT N RK PH ITTO TU I M OBIN ING: A CH G: R STYL ER RN PO YLIN OOD STANC F ST IRE CLA

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Recipes excerpted from Just Eat Real Food: 30-Minute Nutrient-Dense Meals for a Healthy, Balanced Life by Caitlin Greene

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Italian Chickpea Salad Serves 6 The nutty component of the beans combines with juicy tomatoes, fresh garlic, and basil to build a well-balanced salad that can also act as a stand-alone side. It’s delicious on top of a crusty bread or crackers, and done in just 10 minutes. 1 16-oz. can chickpeas 2 cups cherry tomatoes, halved ½ cup minced red onion 2 cloves garlic, minced 2 Tbs. shredded Parmesan cheese (omit for dairy-free) 2 Tbs. olive oil 1 Tbs. balsamic vinegar 1 Tbs. chopped fresh basil 1 Tbs. chopped fresh parsley ¾ tsp. salt ½ tsp. dried oregano ¼ tsp. red pepper flakes ¼ tsp. freshly ground black pepper 1. Drain liquid from chickpeas and rinse thoroughly. Place chickpeas on two or three sheets of attached paper towels. Fold paper towels over chickpeas, pick up with your hands, and gently maneuver the chickpeas in a rubbing motion, making sure not to crush them, about 30 seconds to release skins. (Don’t worry about getting every little one, but this gets most of them.) 2. In large bowl, combine chickpeas, tomatoes, onion, garlic, Parmesan, olive oil, vinegar, basil, parsley, salt, oregano, red pepper flakes, and black pepper. Using large spoon, mix until well combined. Per serving: 170 cal;7g prot; 7g total fat (1g sat fat); 22g carbs; 0mg chol; 480mg sod; 6g fiber; 5g sugar

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Broiled Dijon Salmon Serves 4 For this dish, we bake then broil the salmon with a creamy, lightened-up aioli infused with mustard and fresh thyme. The aioli acts as a barrier, preventing the salmon from drying out, and as it reduces, the salmon absorbs the mustard and thyme notes. The result is a succulent piece of fish that melts in your mouth, all done in only 15 minutes. 1 lb. salmon Salt to taste, plus ½ tsp. Pepper to taste, plus ½ tsp. 1 large egg yolk Squeeze of fresh lemon juice ½ cup olive oil 1 tsp. fresh thyme leaves 2 Tbs. Dijon mustard ½ tsp. mustard seeds 1 clove garlic, minced Chopped chives or parsley, for garnish (optional) 1. Preheat oven to 400°F. Line sheet pan with aluminum foil. Place salmon on prepared sheet pan, pat dry with paper towel, season all over with salt and pepper, and set aside.

2. Make aioli: In food processor, combine egg yolk and lemon juice. Add a few drops of olive oil through the lid, and process a few seconds. Add a few more drops of olive oil, and process again. Repeat until the mixture begins to thicken. 3. Scrape aioli into medium bowl. Add thyme, ½ teaspoon salt, ½ teaspoon pepper, Dijon, mustard seeds, and garlic. Whisk to combine. 4. Spread aioli evenly over salmon to cover. Bake on bottom rack of oven 7–8 minutes, until fish flakes easily with fork and is cooked through. 5. After 8 minutes, turn on broiler and place salmon about 6 inches from heat. Broil 1½ minutes, or until the salmon is golden on top. Sprinkle salmon with chopped chives, if using and serve with veggies of your liking (it’s especially good with asparagus and fresh tomatoes). Per serving: 420 cal; 23g prot; 35g total fat (5g sat fat); 1g carbs; 110mg chol; 520mg sod; 0g fiber; 0g sugar

Lemon-Almond Asparagus Serves 4 Asparagus is at its best in springtime, when it is in season. It has a crisp, sweet note that, when combined with fresh lemon

and crushed almonds, is quite refreshing and cleansing on the palate. This recipe is very simple yet full of flavor. Ready in under 15 minutes, it pairs well with a simple savory protein or fresh pasta salad. 1 lb. fresh asparagus, trimmed 1½ Tbs. olive oil ½ lemon, thinly sliced 1 Tbs. fresh lemon juice 1 Tbs. coconut aminos ½ tsp. sea salt ¼ tsp. freshly ground black pepper 2 cloves garlic, sliced thinly 2 Tbs. chopped roasted almonds 1. Preheat oven to 400°F. Line sheet pan with parchment paper. In large bowl, combine asparagus, olive oil, lemon slices, lemon juice, coconut aminos, salt, pepper, and garlic. Toss evenly to coat, then spread evenly on prepared pan in single layer. 2. Roast 8–10 minutes, until asparagus is crisp on the outside and tender in the middle. Remove from oven and top with roasted almonds. Per serving: 90 cal; 3g prot; 7g total fat (1g sat fat); 7g carbs; 0mg chol; 360mg sod; 3g fiber; 3g sugar

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Strawberry and Cream No-Bake Pie Serves 8 An easy dessert with no oven required, this recipe uses crispy brown rice cereal as the foundation for the crust. It sets up the delicate creamy top—soon to be a popular treat in your menu rotation. Prep it ahead of time, then let it chill 3–4 hours before serving. Note: If you don’t have a springform pan, you can use a pie dish. ½ cup date syrup or pure maple syrup 2 Tbs. coconut oil 2 Tbs. almond butter ½ tsp. vanilla extract ¼ tsp. salt 4 cups crispy brown rice or white rice cereal (gluten-free, if needed) 1½ Tbs. powdered beef gelatin or regular powdered gelatin 2 Tbs. water, at room temperature 2 Tbs. no-added-sugar strawberry jam 1 8-oz. carton frozen whipped topping or frozen coconut whipped topping, thawed ¾ cup Greek yogurt ½ cup chopped fresh strawberries Extra sliced fresh strawberries, for topping (optional)

1. Cut round piece of parchment paper to fit base of springform pan. Oil sides of pan with olive oil or nonstick cooking spray. 2. In small saucepan, combine date syrup, coconut oil, almond butter, vanilla, and salt. Heat over medium heat until well mixed and creamy. 3. Add cereal to large bowl, pour in date syrup mixture, and stir with wooden spoon until mixture has the consistency of crispy rice treat batter. 4. Pour mixture into prepared springform pan and press down with spatula to pack tightly. Place the pan in freezer. 5. In small bowl or mug, stir together gelatin powder and water. Place jam in

microwave-safe bowl, and microwave on high 45 seconds. Add jam to gelatin mixture, and whisk together until smooth. In large bowl, combine whipped topping and gelatin mixture, and whisk until everything is combined. Add yogurt, and whisk again. Fold in the strawberries. 6. Remove crust from freezer. Pour strawberry mixture over crust. Freeze pie at least 3–4 hours. 7. Remove pie from freezer. Using butter knife, gently loosen sides of pan before releasing spring. Carefully remove sides of pan. Top pie with sliced fresh strawberries. Per serving: 290 cal; 6g prot; 13g total fat (9g sat fat); 38g carbs; 0mg chol; 105mg sod; 1g fiber; 22g sugar

• MAY 2021

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3/25/21 6:19 PM

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3/25/21 11:30 AM

After accepting Better Nutrition’s Transform from Home challenge, coworkers Abby Maher and Lisa Stockton saw dramatic improvements in their health and vitality. Here, they share their stories of amazing transformations with the help of leptin pioneer Kat James.

TRANSFORMED FROM HOME

After transforming his own health with the help of Better Nutrition contributor and leptin pioneer Kat James—and learning of her “Transform From Home” Contest (jointly with BN)—grass-fed producer and activist John Wood began urging several of his employees at U.S. Wellness Meats in Canton, Mo., to give Kat’s program a try. Two women who had struggled with multiple health issues stepped up to the challenge in October 2020. And the results were stunning. We hope these accounts and photos will inspire your own health transformation success.

Abby Maher, Age 30

Weight, Thyroid, Cravings, Mood, Period Issues, and Energy Issues

I’d seen my boss’s physical changes, but I rolled my eyes when Kat said I’d no longer crave carbs or alcohol—and that they would even taste “off” to me. But I knew that she’d ended her own deadly eating disorder with the same biochemical mechanism she’d be teaching Lisa and me, so she had my ear! I was also excited when Kat told me that leptin helps regulate thyroid hormone production and had helped her resolve her own thyroid and autoimmune issues. I’ve struggled with my thyroid, having had half of it removed years ago, with many related health issues.

So, Lisa and I jumped into the regimen, which “flips” you into a fat-burning state pretty darn fast, as long as you avoid any food or drink that spikes your blood sugar. Mind you, so-called “ketolegal” foods like trace alcohols, lots of nuts and cheese, coffee, too much meat, and other unexpected things can thwart Kat’s protocol for leptin-sensitivity. And even if you get the carb reduction tight, it still won’t work without increasing your intake of good fats to your own individualized “threshold,” which produces a leptin-triggered appetite drop-off and energy upswing. It was counterintuitive at first, “like learning to ride a bike and deciding when to charge ahead,” as Kat says. But we soon felt our bodies and tastes adapt.

Getting Through the Detox Period

A day or so after starting Kat’s regimen, Lisa and I both hit the proverbial “energy wall” from denying ourselves any food or drink that could turn to sugar. Kat suggested specific supplements to reduce the digestive “funkiness” and muscle cramps that often accompany this transitional period. And after a couple days, I felt an upward shift in energy and a major drop in appetite—including the desire for carbs or coffee. My afternoon crashes weren’t happening, and I didn’t have any heartburn, which made it much easier to sleep. In fact, I was opening my eyes, clear-headed, before my alarm even went off in the morning! My colleagues must have thought I was on drugs, as my regular work-

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related tantrums stopped, and I literally became almost giddy that first week. All pretty miraculous. But my mind wasn’t officially blown until my monthly cycle came and went without any down days or sleeplessness from painful cramping. Everyone noticed that Lisa and I were shrinking, but I’m sure they thought we were using big time willpower, which, incredibly, we were not.

Waving Goodbye to Swollen Hands, Thyroid Meds, & More

And then came my hands. I’d always had a chubby neck, belly, and legs, but my swollen hands have become my “leptin meter.” On Kat’s plan, everything shrunk to near-normal proportions, without my ever feeling hungry. I’m 30 pounds lighter and look like I’ve lost more, says Kat, because I’ve gained

muscle. I’m doing things like cleaning my whole house in the morning, like it’s nothing. I can run up the stairs and not be out of breath. And while loose jeans are a great feeling, that’s not the best part. I’m now off my thyroid medication and no longer have the sluggishness, heartburn, flaky skin, and—most importantly—the creeping depression. I did have some setbacks along the way because I didn’t really get this at first: If you drink alcohol, it all falls apart! I’ll never forget ordering that first martini after I started the program. After one sip, I was done. I literally could not drink a second sip because it tasted awful to me. My taste-buds and sense of smell had really changed! But if I did have more sips of that martini, or ate even a few bites of carb-loaded foods, then sure enough, my morning grogginess and dread, along with the cravings, moodiness, flaky skin, and tight clothes, returned. And I’d have to go through the three-day transition back into fat burning before that incredible light feeling returned, and the cravings and discomforts vanished again. It’s like a light switch. No more eye-rolling from me. Kat was right—I don’t need willpower as long as I have my new favorite foods available. And unlike most “legal diet foods,” they’re far more appealing than what I see others eating. Lisa and I continue to inspire each other with meal ideas and physical milestones. We cheer each other on. Our boss, too. He’s quite proud of us!

“It’s like a light switch ... I don’t need willpower as long as I have my new favorite foods available.”

Transform from Home Winner Abby Maher conquered her cravings, moodiness, weight, and period difficulties with help from Kat James’ Program.

What’s Leptin Got to Do With It?

Leptin is a hormone produced by fat cells. It’s also found in smaller amounts in the brain, stomach, skeletal muscle, immune cells, and other places. Eating a low-fat, high-sugar diet (including starches, juices, and sweet fruits) can cause leptin resistance—not a good thing. However, adopting a high-fat, very-low-carb diet puts you into leptin sensitivity, which helps decrease appetite, get rid of excess fluid, clear brain fog, improve sleep, and enhance energy.

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Lisa Stockton, Age 52

Obesity, Hypertension, IBS, Crohn’s, Autoimmune, Thyroid, Poor Memory Issues

I was skinny until my mid-20s, but an abusive relationship left me a single mom with PTSD on meds for inflammation, anxiety, dangerously high blood pressure (182/96), and pain. I’d gained 80 pounds. I’d have months of diarrhea, finally diagnosed as IBS, Crohn’s disease, hyperthyroidism, and “thyroid storm.” My knees hurt so bad I could barely lift my legs to get in the tub, and I was actually considering getting a cane for long distances. On my own, I quit drinking two-plus liters of Mountain Dew every day, and came a long way working on my emotions. But I wanted to find a way to get my body to fix itself, rather than just minimizing symptoms. So I joined my coworker Abby in pursuing Kat James’ course and this contest last fall. But even with all the success stories I’d seen in the pages of this magazine, I didn’t believe that Kat could actually help me fix the wreckage in my body.

Still, I took Abby’s lead and plunged into the first sugar-burner-to-fat-burner transition Webcast with Kat. After three very tired days, I noticed my energy return, and at the same time, my fingers, feet, knees, wrists, and joints became less swollen. Less Knee Pain, Lower Blood Pressure

I was urinating a lot during that time—Kat said that fluid connected with body-wide inflammation was being released—so I took all of the supplements she recommended to retain my electrolytes. My blood pressure readings began to drop. My knees hurt less. My stomach pain, which I often call “the rocks in my belly,” was suddenly gone. No more gas, cramps, or diarrhea. Just like that, after decades! In about three weeks, the scale showed a 20-pound loss. My own eye-rolling moment was when Kat said that I would not need to wear foundation makeup one day soon. I couldn’t imagine that at first, but I started to entertain the idea after the first month when my acne, under-eye bags, redness,

“My pounds lost have just reached my age: 52! I’ve swapped XXL shirts for mediums. It’s an answer to my prayers.”

Abby’s coworker (and Transform From Home winner), Lisa Stockton resolved her IBS, obesity, and need for willpower with James’ help.

and blotchiness had all but disappeared. I still haven’t stopped wearing foundation, but I no longer roll my eyes at the idea. Like Abby, I couldn’t believe that I wouldn’t need willpower to overcome my health issues—until I experienced it. What’s incredible is how little I care to eat anymore, even though everything tastes amazing. The swelling and pain in my knees are gone. I have a wonderful new freedom of movement. And my blood pressure is a healthy 120/80. Maybe even more amazing, I’ve had no major setbacks, which is a first for me. Sure, minor accidents can happen, like consuming hidden sugar at a restaurant, but they don’t derail me like they used to. There’s no temptation to eat the old foods. Down 52 Pounds and Full of Energy

I’ve lost 52 pounds so far. And while I’d love to lose more, Kat reminds me that leptin “decides” a person’s weight for optimal health and will continue to normalize my weight as long as it’s properly functioning. The “spare tire” is gone and even the fat above my bra is almost gone. My fiancé says I look and act very different. In the evenings, he asks, “are you going to settle down?” because I’m be-bopping around the house, whereas the former me was planted in a chair beside him. I have a sense of calm, content energy that I’ve never had before. But the best part is my mind. It’s sharper and clearer with no more fog. I’m able to recall things like I could 20 years ago! When I remember how tired, mentally exhausted, easily overwhelmed, sleepless (like I was choking under my own weight), and miserable I felt and looked before, there’s no question I want to maintain Kat’s regimen for a lifetime. Doing this alongside Abby and my boss is a new adventure. We motivate and help each other. I’m so grateful to my boss John for introducing me to Kat’s program and BN’s contest. It’s honestly one of the best things that’s happened in my life. It’s an answer to my prayers. Learn more about Kat James’ Programs, recommended by doctors around the world, at InformedBeauty.com.

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Transitional Supplement Support These supplements can help with the transition into leptin sensitivity and fat burning while also providing long-term, overall health support:

* * * * * * * *

Dr. Ohhira’s Probiotics include prebiotics, probiotics, and postbiotics to balance the

microbiome, ease transitional digestive comfort, and support long-term gut, mood, immunity, and craving reduction. Trace Minerals Research Electrolyte Concentrate offers trace mineral support for electrolyte balance during fluid loss. Kyolic Blood Pressure Health Formula 109 to reduce inflammation and support Lisa’s hypertension. Lipase provides enzyme support for fat digestion. Solgar L-Tyrosine with B6 for energy, thyroid, and craving support. Magnesium Malate (such as Jigsaw Health MagSRT) helps ease leg cramps due to fluid balance changes. Activated charcoal reduces gas and toxins released during yeast die-off. Swedish bitters, a traditional blend of bitter herbs, helps ease transitional digestion symptoms and improves elimination. Use an alcohol-free liquid form.

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3/25/21 5:27 PM

NATURAL BEAUTY

pure ingredients for skin & body

More Than Meets the Eye

Protect the skin around your eyes from blue light damage and signs of aging with nourishing natural eye creams. BY SHERRIE STRAUSFOGEL

Look for These Ingredients

The following eye cream ingredients tend to be among the most effective:

* The skin around your eyes is almost 10 times thinner than the rest of your face, so dermatologists recommend that you use eye cream as early as your 20s to prevent and protect your eyes from signs of aging such as crow’s feet and dark circles. Why wrinkles? Because this skin is so delicate, it’s more likely to lose collagen, which is responsible for keeping skin smooth, soft, and supple. And because your eyes are almost always moving— blinking, winking, and smiling—the sensitive skin around them is the first to form fine lines and wrinkles. Uncover the culprits to dark circles and hyperpigmentation: Dark circles can show

up especially after a night of little-to-no

sleep or during a period of high stress. When you’ve got tired eyes, your blood vessels actually grow in size, making them appear more pronounced beneath your thin under-eye skin. Dark circles and hyperpigmentation are also tied to aging (your under-eye skin gets thinner as you age), poor circulation, genetics (dark circles can be hereditary), and environmental factors, such as sun damage, that strip and dehydrate your skin. Don’t let blue light get you down:

There’s another form of light damage: high-energy visible (HEV) light, also known as blue light, which harms the eye area’s delicate skin. Computer, smartphone, and TV screens emit blue light rays that cause free radical damage and

* *

HYALURONIC ACID to plump

and hydrate skin and lessen wrinkles. CAFFEINE to counter puffiness and under-eye circles by constricting blood vessels. CERAMIDES to smooth skin. VITAMINS A and C to improve collagen production.

accelerate the aging process. Blue light can penetrate farther into skin than the sun’s UVA light, causing deeper damage that eventually shows up as wrinkles, rough texture, and brown spots. The good news? A broad- spectrum sunscreen with antioxidants can protect the eye-area skin against blue light’s oxidative damage, and there are plenty of brightening, tightening, dark-circlediminishing, and line-filling eye creams that you can layer beneath your SPF.

Photo: adobestock.com

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❷

❶ Get glowing with Burt’s Bees Truly Glowing Eye Gel Cream. The Hydrate & Glow Complex is a blend of proteins, humectants, and oils from peas, mangos, capuaçu seeds, safflower seeds, and jojoba seeds that plump and hydrate your skin above and below the surface. Your skin will reflect more light and appear to glow.

❶ ❸

❷ Puffiness, dark circles, and fine lines disappear with Andalou Naturals CannaCell D.Puff Eye Cream. Hemp stem cells, organic hemp seed oil, aloe, horse chestnut extract, vitamin C, resveratrol, and goji berry extract plump, smooth, and brighten your eye area. Gently massage around eyes with the built-in applicator. ❸ Refresh your eye area with Evanhealy Wild Carrot Nourishing Eye Balm. Wild carrot seed oil revitalizes tired skin, minimizes hyperpigmentation, and smooths the delicate skin around the eyes. Shea butter fortifies and protects, avocado oil plumps, sunflower seed oil nourishes with essential fatty acids and vitamin E, and rosehip seed oil softens fine lines and sun damage. Apply above and below the eye area or use all over your face to help seal in moisture.

❹ Look refreshed with Pacifica Vegan Collagen Recovery Eye Cream. Vegan

❹

❺

collagen proteins produced through a plant-based fermentation process are infused into this moisturizing eye cream that easily absorbs. Hyaluronic acid, caffeine, and flower extracts of chamomile, calendula, orange, jasmine, and arnica boost hydration and perk up the eye area. The fragrant flower extracts leave a subtle floral scent.

❺ You won’t believe your eyes when you see the transformative effects of Derma E Anti-Wrinkle Eye Treatment. The

Photo: adobestock.com

eye gel erases fine lines and wrinkles with retinol, while aloe-infused beads, antioxidant grape seed, and adaptogenic reishi mushroom extracts moisturize and protect the delicate skin around the eyes from free-radical damage. MAY 2021

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ASK THE NUTRITIONIST

answers to your food questions

15 Snacks to Stabilize Your Blood Sugar Eat small, quick, balanced food combinations to prevent low energy, mood swings, and crankiness in between meals. BY MELISSA DIANE SMITH

1. Celery-Almond Butter Boats A go-to snack for many, celery sticks spread with unsalted, unsweetened almond butter are a nice combination of crunchy and creamy. They’re also super quick to make and stabilizing for your energy.

2. Organic Cheese Stick and Red Pepper Strips

my answer is, of course, eat more regularly. Keep it in your mind that going too long without food is a big stress on the body. So make changes in your lifestyle to prevent that. The second part of my answer is a little more complicated: Adjust the balance of protein, fat, and carbohydrates in the meals and snacks you eat to give your body slower-burning fuel. Doing that will stabilize your blood sugar levels and help them stay in healthy ranges for longer periods of time. That in turn leads to better energy, mental focus, and moods. When you make sure your meals contain the right balance of nutrients, you might not even need to eat snacks. If you do, know that all snacks are not created equal. If you eat high-carb snacks such as chips, you might get a quick spurt of energy, but you’re destined to crash and burn a short time later. Switching to snacks that serve as balanced mini-meals will keep you energized much longer. The following are 15 examples of blood-sugar-balancing snacks. Most are combinations of protein, fat, and slow-burning, non-starchy vegetables. A few are more keto-like, meaning higher in fat and lower in protein. Different combinations work better for some people, so do some experimenting to find your perfect balance.

3. Beef Jerky with Sauerkraut Unsweetened beef jerky, such as EPIC Provisions Beef Sea Salt + Pepper or Chomps Sea Salt Beef Stick, provides a good instant boost of protein to steady blood sugar levels. Try eating jerky with a few bites of low-carb sauerkraut, such as refrigerated varieties made by Farmhouse Culture, which contain good-for-your-gut probiotics. Farmhouse Culture Kraut

4. Hard-Boiled Egg and Carrot Strips Eggs are filling—they rank high on a scale called the Satiety Index, which evaluates how well certain foods help

Photo: @adobestock.com

Q: I often go too long without food—or I eat something that leaves me hungry a little while later. Then I get shaky, irritable, and short with friends, family, and coworkers. What can I do to prevent this? A: What you’re describing is more common than you might think. The first part of

Eat an organic mozzarella cheese stick (we like Organic Valley) for a quick hit of protein and fat. To make a more nutritious mini-meal, pair it with red pepper strips. Organic Valley Stringles String Cheese

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you feel full and reduce your calorie intake later on. Complement a hard-boiled egg with a few carrot strips and two tablespoons Primal Kitchen Ranch dressing for a snack that hits all the bases. Primal Kitchen Ranch Dressing

5. Macadamia Nuts, Pecans, and Brazil Nuts Research suggests that eating nuts may support blood sugar management. Macadamias, pecans, and Brazils are the lowest-carb, highest-fat varieties, making them satisfying snacks that provide slow-burning fuel. Brazil nuts also contain high levels of selenium, a mineral that’s important for a healthy immune system. Stick to just one or two per day to get 100% of your RDA of selenium. Royal Hawaiian Sea Salt Macadamias

6. Leftover Meals What could be simpler than eating a small amount of last night’s dinner? Plan ahead, make extra supper, and have a few bites of meatloaf or chicken-vegetable stir fry as a quick nosh the next day.

7. Egg Bites

Photo: @adobestock.com

Vital Farms makes four varieties of individual snack packs consisting of two egg bites made with pasture-raised eggs, cheese, and other ingredients. One tasty type is Sun-dried Tomato, Basil & Mozzarella Cheese, which supplies 17 grams of protein, 14 grams of fat, and 8 grams of carbohydrates. Vital Farms Egg Bites

8. Olives, Cherry Tomatoes, and Provolone Sold by companies such as California Coast Naturals and Gaea, organic olives,

whether green or black, are bite-sized nutrient powerhouses rich in healthy fats, vitamin E, and antiinflammatory compounds. Combine olives with cherry tomatoes and provolone cheese cubes to make a satisfying Italian snack. California Coast Naturals Organic Olives

9. Veggie Sticks With Guacamole Guacamole is loaded with fat, fiber, and a hefty dose of nutrients. If you don’t want to make it from scratch, you can buy individual-size Wholly Guacamole Organic Minis, which are perfectly portioned for snacking. Use guac as a dip with celery or jicama sticks. Wholly Guacamole Organic Minis

10. Quick Raspberry Coconut Treat For a little sweet treat, try topping fresh raspberries, one of the best types of fruit for steady blood sugar levels, with pumpkin seeds, shredded coconut, and canned unsweetened coconut milk mixed with cinnamon. Coconut and coconut milk provide satisfying, healthy fats, and pumpkin seeds are a vegan source of protein and zinc.

11. MCT Bar This product by MCTco packs a lot of nutritional punch in just 180–190 calories. It has 0 grams of added sugar, 10 grams of protein from grass-fed bovine collagen, and 14 grams of fat from easy-to-absorb MCT oil, cocoa butter, and almond butter. Naturally sweetened with monk fruit, this food bar has a fluffy truffle texture and is available in six flavors. It features clean ingredients and gives energy without the crash. MCTco Bar

12. Flax Crackers Flax seeds are a good source of fiber and omega-3 fatty acids, healthy fats that are lacking in most American diets. In this case, they serve as the base of a crunchy, satiating low-carb cracker. Foods Alive makes four unsweetened savory flavors: Original, Onion Garlic, Mexican Harvest, and Italian Zest. Foods Alive Flax Crackers

13. Easy Tuna Salad With Cucumber Slices Mix a little mayo into a single-serving pouch of tuna, such as those made by Wild Planet, and serve with cucumber rounds. Check out Chosen Foods, which produces many types of mayonnaise tailored to fit various dietary needs. Chosen Foods Mayo

14. Bonafide Keto-Style Broth Would you rather drink something that’s satisfying and stabilizes your blood sugar? Seek out Bonafide Provisions’ individual cups of organic chicken bone broth paired with MCT oil and butter from grass-fed cows. For just 120 calories, the broth provides 10 grams each of easy-to-digest protein and fat. Bonafide Be Well Broth cups

15. Bhu Keto Protein Bar This vegan bar features a good balance of healthy fat, protein, and carbohydrates. Sweetened with organic monk fruit, it contains an energizing combination of organic pea protein, nuts, and red palm oil. Bhu Keto Bar

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HEALTHY DISH

recipe makeovers full of modern flavor

Instant Pot Lamb Stew

Celebrate spring with this quick-and-easy seasonal favorite. BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC

is any sheep under 12 months of age (older than that, it’s mutton). But a spring lamb is slaughtered at only three months, and the meat is remarkably tender with a milder taste. Lamb in general is considered to be at its peak from May through June, though as the season progresses, a richer flavor develops. —Dr. Jonny

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Photo: adobestock.com

volume without piling on the calories, making this a nutritionally dense dish that offers a heck of a lot of nutrition without breaking the caloric budget. And the puréed chickpeas not only provide a generous helping of fiber (12.5 grams per cup) and protein (14.5 grams), but they also give this delicious stew a satisfying density. If you’re wondering about the difference between lamb and spring lamb, it’s all about age. A lamb

Photo: Pornchai Mittongtare; Styling: Robin Turk; Food Styling: Claire Stancer

Lamb is a wonderful source of protein that also happens to contain a fair amount of minerals, including calcium, magnesium, phosphorus, and potassium. Plus, it makes a fabulous stew! This one is a classic cultural mashup of Irish stew with Indian notes thanks to the curry powder. I especially love the inclusion of the apple, a flavor treat that adds just the right touch of unexpected sweetness. The low-calorie vegetables add to the

FEATURED INGREDIENT

Olive Oil Back in the “olden” days of the 1950s, people had family doctors, and those doctors made house calls. Often, when we had minor symptoms, we’d call the doctor—who would actually answer his phone—and describe them. The standard advice for all but the worst emergencies was: “Take two aspirin and call me in the morning.” Time, sleep, and aspirin made an awful lot of things get better all by themselves. The modern version of that tried-and-true medical advice might well be: “Take ¼ cup a day of extra virgin olive oil and call me in a few days.” In the many years I’ve been writing columns for Better Nutrition, I’ve probably written thousands of words about olive oil. It’s certainly been featured in this column before, and I suspect, will be again. That’s because this amazing oil—which I consider to be as close to a “medicine” as we’re likely to find in the food kingdom—continues to dazzle us with its resume of health benefits. The published literature on olive oil is so extensive that listing all the studies here seems redundant. It’s anti-inflammatory, antioxidant, and is associated with lower risks of heart disease and stroke. Real, extra-virgin olive oil is one food that virtually everyone on the spectrum of nutritional opinions—from vegan to carnivore— agrees is one of the healthiest foods (and one of the healthiest fats) you can eat. But is it powerful enough to actually be medicinal? Could olive oil be part of a treatment plan to lower heart disease risk? My cardiologist certainly thought so. And now, so do I. When my NMR cholesterol test showed a very high number of lipoproteins—a definite risk factor for heart disease—my cardiologist and I mapped out a plan that included, at his insistence, the following instructions: Take ¼ cup of olive oil every day. My numbers have since come down, and while that’s no doubt due to a combination of things, there’s very little doubt in my mind that the olive oil prescription was a big part of it. I continue to take it every day as part of my personal supplement program, and use it every chance I get.

Mash-Up Mulligatawny Stew Serves 6

Photo: adobestock.com

Photo: Pornchai Mittongtare; Styling: Robin Turk; Food Styling: Claire Stancer

make it! 1 Tbs. olive oil, butter, or ghee 1 sweet onion, chopped 2 celery ribs, chopped 2 medium carrots, peeled and sliced 1 medium green bell pepper, seeded and chopped 1 medium green apple (unpeeled), cored and chopped 3 cloves garlic, minced 1 Tbs. curry powder 1 tsp. cumin

1 tsp. salt ½ tsp. cayenne pepper ½ tsp. cracked black pepper 5 cups low-sodium chicken broth ¹/3 cup tomato paste 1 medium Yukon gold potato (unpeeled), chopped 1 lb. cubed lamb stew meat 1 15-oz. can chickpeas, drained and rinsed 1. Select Instant Pot Sauté button, and add oil, onion, celery, carrot, bell pepper, and apple. Cook, stirring often, until onion begins to soften, about 4 minutes. 2. Add garlic, curry powder, cumin, salt, cayenne, and black pepper, and cook

Notes from the

Clean Food Coach

If you don’t have an Instant Pot, you can prepare this dish in a slow cooker. In a large skillet or sauté pan, heat oil over medium heat. Add onion, celery, carrot, bell pepper, and apple. Cook 6 minutes, stirring often. Add garlic and cook 1 minute more. While the veggies are softening, whisk together the chicken stock, tomato paste, curry powder, cumin, salt, cayenne, and black pepper in the bowl of a slow cooker. Add the sautéed veggies to the broth and top with the lamb. Cook for about 6 hours on low or 4 hours on high, until veggies and lamb are tender. At the end of the cook time, add the chickpeas to a food processor or blender and process until nearly smooth, adding a tablespoon or two of broth, if necessary. Add to soup and stir in well to incorporate. Cook for 20 minutes and serve.

about 30 seconds, stirring continuously. Add chicken broth and gently whisk in the tomato paste. Add potatoes and lamb, and cancel sauté setting. 3. Add chickpeas to food processor or blender, and process until nearly smooth, adding a tablespoon or two of broth, if necessary. Add to soup, and stir to incorporate. 4. Choose Meat⁄Stew function on Instant Pot, and set timer for 40 minutes. When cook cycle has finished, hit cancel button and vent steam manually until pressure valve drops before removing lid. Per serving: 440 cal; 24g prot; 22g total fat (8g sat fat); 38g carb; 55mg chol; 780mg sod; 8g fiber; 10g sugar

MAY 2021

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EATING 4 HEALTH

foods & meals that heal

The Healthy Way to Go Vegan

Whether you already follow a plant-based diet or want to give it a try, here’s how to make this style of eating work for you. BY LISA TURNER

Dozens of studies have borne out the benefits of a plant-based diet. But being vegan is a little more complicated than just kicking milk and meat. If you’re ready to join the ranks of people who eat only plants, read on for pros, cons, and important things to consider:

Vegan Diet Pros

It’s better for the environment. Conven-

tional livestock farming contributes to deforestation, acid rain, water pollution, soil degradation, and greenhouse gas emissions. Also, raising animals for food uses a lot of water. But a vegan diet isn’t always green. Tree nuts, such as almonds, cashews,

Quinoa fiesta salad, p. 46

and walnuts, are also water-intensive, with one study suggesting that the average almond requires 12 liters of water to produce. Avocados, mangos, and plums also suck up huge quantities of water. Cocoa is a major contributor to tropical deforestation and biodiversity loss. And out-of-season berries, asparagus, and other produce imported by air have a significant carbon footprint. So if sustainability is a driving factor in your shift to veganism, minimize those out-of-season blueberries, high-impact imports, and thirsty tree nuts.

It helps promote weight loss. A vegan diet

composed of whole, unprocessed plant foods is naturally lower in calories and can lead to weight loss. Fruits, vegetables, grains, and legumes are also lower in fat than animal products, and their high fiber content nourishes beneficial gut bacteria, which have been linked with reductions in body weight and improved body mass composition. But the sometimes-restrictive nature of a vegan diet can backfire, and those new to a plant-based regimen may turn to processed meat and dairy

Photo: Pornchai Mittongtare, Styling: Robin Turk; Food Styling: Claire Stancer

It’s better for your health. Many years of research suggest that the longestliving populations eat less meat, not more. A higher consumption of meat, especially red meat, is linked with a greater risk of heart disease, cancer, stroke, neurodegenerative disorders, and all-cause mortality. A plant-based diet, by contrast, is naturally high in protective antioxidants and fiber, and lower in saturated fat. And studies suggest going vegan can significantly increase longevity and quality of life. But a vegan diet isn’t automatically healthy. Meat and dairy substitutes tend to be high in fat and sodium, and packaged vegan snacks may be loaded with sugar, refined grains, and unhealthy fats. Stick to whole fruits, vegetables, legumes, healthy fats, whole grains, nuts, and seeds, and use processed foods as an occasional treat—not the mainstay of your daily diet.

• MAY 2021

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EATING 4 HEALTH

foods & meals that heal

make it! Quinoa Fiesta Salad Serves 6 This flavor-packed salad—a real crowd-pleaser—is high in protein, thanks to quinoa and black beans. For an extra punch of nutrition, serve over your favorite greens and drizzle with olive oil. 1 cup quinoa, rinsed several times just before cooking Pinch sea salt 1 clove garlic, minced (1 tsp.) 1 tsp. cumin 1 tsp. sugar (or erythritol or monk fruit) 1 Tbs. fresh lemon juice 2 Tbs. rice vinegar or raspberry vinegar 1 15-oz. can black beans 1 red pepper, cored, seeded, and diced 1 carrot, scrubbed and diced, steamed 4–5 minutes 5 scallions, roots and dark green woody stems removed, minced ¼ cup currants ¼ cup cooked corn (optional) 2 Tbs. fresh cilantro or parsley, finely chopped 1 tsp. sea salt

substitutes and sugary vegan snacks to fill the void—which, of course, ultimately leads to weight gain. And vegan offerings in restaurants are often higher in added fat and sodium than their meaty counterparts. If losing weight is your goal, focus on whole foods, choose clean vegan options in restaurants, and prepare foods at home as often as possible. And transition slowly—a gradual shift can lead to longer-term results.

1. Bring 2 cups water to boil in 3-quart saucepan. Add quinoa and salt, reduce heat to simmer, and cook 20 minutes, or until water is absorbed. Remove from heat. Fluff with fork, replace cover, and let sit 5 minutes. Place quinoa in large mixing bowl to cool. 2. Sauté garlic in nonstick pan over low heat 2 minutes. Add cumin and sauté 1 minute. Add sugar, stir to mix, and remove from heat to cool. Add lemon juice and vinegar. Mix well, and pour into quinoa. Add remaining ingredients. Mix gently but thoroughly, and serve, or place in refrigerator. Per serving: 200 cal; 9g prot; 2g total fat (0g sat fat); 36g carb; 0mg chol; 470mg sod; 8g fiber; 5g sugar

doesn’t increase osteoporosis risk and, in some cases, can be protective against bone loss. It’s missing important micronutrients.

There are a handful of nutrients that are nearly impossible to get from plants. Some of the most crucial:

Vegan Diet Cons It’s low in calcium. It’s true that dairy is

a concentrated source of bone-building calcium, but plenty of vegan options are high in this vital nutrient. A cup of cooked collards or spinach and half a cup of tofu will get you more than halfway to your daily needs. Add a cup of beans and a handful of chia, and you’re there. Plus, plants are rich in magnesium, vitamin K, and other nutrients that play a crucial role in bone health. The bottom line: Most research suggests that a well-planned vegan diet

Vitamin B12 is found in meaningful

quantities only in animal products. Some vegan foods, such as blue-green algae and mushrooms, are said to contain B12, but it’s in a form that’s inactive in the human body. If you follow a strict vegan diet, cover your bases with a B12 supplement. Choose the “methylcobalamin” form for better absorption. Omega-3 fats. Walnuts, flaxseed, and chia seeds are high in omega-3s, but they occur as ALA (alpha-linolenic acid), a form that must first be converted by the body into DHA and EPA. The problem: as little as 5 percent of ALA is converted to EPA, and less than 0.5 percent is converted

to DHA. Cover your bases with a vegan-friendly omega-3 supplement made from algae. Iron. Spinach, beet greens, and other plant foods contain plenty of iron, but it occurs as non-heme iron, a form that’s less efficiently absorbed by the body. Plus, phytic acid, a compound found in grains, legumes, and nuts, actually blocks the absorption of iron, making matters worse. Soak or sprout grains, nuts, and legumes to reduce phytic acid, and eat iron-rich plant foods with vitamin C to improve absorption. Or take a vegan-friendly iron supplement if your diet is lacking.

It can be tricky to get enough protein.

Yes, and no. As plant-based diets grow in popularity, an abundance of new protein alternatives are hitting the market. Trendy new ingredients such as jackfruit “chicken,” banana blossom “fish,” and mung bean “eggs” are replacing soy, and plant-based protein powders are an easy way to amp up your intake. However, some faux sausages, fake cheeses, and bleeding burgers are über-processed and contain iffy ingredients. Plain old beans are still the cleanest, cheapest source of vegan protein. Plus they’re loaded with nutrients and crazy high in fiber. One problem: beans can cause significant digestive discomfort. Legumes are high in FODMAPs, poorly absorbed carbohydrates that can ferment in the gut and lead to bloating, gas, stomach pain, diarrhea, and constipation. And legumes contain so-called anti-nutrients that can impede protein absorption, irritate the gut, and interfere with the body’s uptake of important minerals such as calcium and zinc. To get the most out of your legumes, soak beans and lentils overnight to deactivate some of the troublesome compounds, and cook them thoroughly. Fermenting and sprouting can also reduce anti-nutrients. And, if you’re sensitive to FODMAPs, stick to chickpeas, lentils, and peas.

• MAY 2021

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47 3/25/21 5:11 PM

COOK WITH SUPPLEMENTS

easy ways to boost your nutrition

Powerhouse Powders

Protein Powder: Seed & Apricot Treats Makes 30 treats

and pulse 8–10 times to incorporate. Mixture should hold together when pinched with fingers. 3. Roll mixture into 30 balls about 1 inch in diameter. Store in airtight container in refrigerator for up to 5 days.

1¹/3 cups raw sunflower Tattle Plant Protein seeds Blend Chocolate and Per Treat: 90 cal; 4g prot; 6g total fat Vanilla Cold Brew (0.5g sat fat); 6g carb; 0mg chol; 25mg ²/3 cup raw hemp seeds sod; 1g fiber; 4g sugar 2 tsp. ground cinnamon ½ tsp. ground cardamom MCT Oil Powder: Banana¼ tsp. ground allspice Cream-Pie Chia Pudding 1 packet protein powder (We like Serves 4 Tattle Plant Protein Blend in Chocolate or Vanilla Cold Brew) 2 cups full-fat coconut milk ¼ tsp. sea salt 2 medium-size ripe bananas, peeled ¼ cup sesame tahini or sunflower 2 tsp. pure maple syrup seed butter (optional) ¼ cup honey 1 tsp. pure vanilla extract ²/3 cup chopped dried apricots ½ tsp. ground cinnamon 1. In food processor fitted with steel blade, process sunflower seeds, hemp seeds, cinnamon, cardamom, allspice, protein powder, and salt until finely ground. 2. Add tahini and honey, and process 15–20 seconds to combine. Add apricots,

2 Tbs. unflavored MCT Oil Powder (We like Tattle Unflavored Organic MCT Oil Powder) 6 Tbs. chia seeds Optional, for topping: fresh bananas, cinnamon, and⁄or coconut flakes

1. Combine coconut milk, bananas, maple syrup (if using), vanilla, cinnamon, and MCT powder in blender, and blend until smooth. Pour into large jar or glass bowl. 2. Add chia seeds, and stir to combine. Cover and refrigerate 4–8 hours, stirring every 10 minutes for first 40 minutes. 3. Spoon pudding into serving glasses, garnish with desired toppings, and enjoy Tattle Unflavored Organic MCT Oil Powder

Per serving: 410 cal; 6g prot; 34g total fat (27g sat fat); 25g carb; 0mg chol; 20mg sod; 9g fiber; 7g sugar

Photo: (clockwise from top) Pornchai Mittongtare, Styling: Robin Turk, Food Styling: Claire Stancer; adobestock.com

Supercharge your workouts by adding MCT and protein powder to meals and snacks.

• MAY 2021

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Better Nutrition Magazine May 2021 Issue

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Women’s Health at Every Age

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