Better Nutrition September 2019 Issue Food Cover by Better Nutrition Magazine

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

GOOD MOOD

SEPTEMBER 2019

| betternutrition.com

GUIDE

GREAT WAYS TO USE

CELERY SEED

Manage Stress, Anxiety, & Depression Naturally

P. 16

Surprising Reasons

Your Bellyâ&#x20AC;&#x2122;s Not Better

THE DELICIOUS BENEFITS OF A GREEK-STYLE MEDITERRANEAN DIET

CAN YOU TAKE

TOO MUCH CALCIUM? P. 32 BEST FOODS FOR A HEALTHY PROSTATE BN0919_Cover_JS.indd 1

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september2019CONTENTS/

VOLUME 81 | NUMBER 9

46 26

The best natural ways to conquer depression, anxiety, and stress.

This sizzlin’ BBQ sauce is a great way to cap off the summer grilling season.

features

departments

26 Good Mood Guide

More than a third of Americans struggle with depression, anxiety, and/or stress. If you’re among them, you don’t have to suffer. Natural herbs, vitamins, and supplements can help.

32 Can You Take Too Much Calcium?

September is Organic Harvest Month, so there’s no better time to add more organic foods to your diet. Here are five great reasons why.

This key mineral is a cornerstone of many supplement regimens. But more may not always be better.

37 Why Your Belly’s Not Better

Could some of your healthiest habits actually be causing intestinal distress? Here are six sneaky things that may be upsetting your gut.

TRENDWATCH

5 Vital Facts About Organic Food

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4 Amazing Uses for Celery Seed Extract The seeds of this common crunchy vegetable can help lower blood pressure, tame inflammation, and even relieve ulcers.

20 THE CBD SCOOP

Celery seeds have been used to relieve pain as far back as ancient Rome.

CBD Terpenes 101

Found naturally in hemp and other plants, terpenes provide a wide array of unique health benefits.

22 NATURAL BEAUTY Brewed Beauty

The same properties that make tea such a healthful drink can also work wonders on your skin when applied topically.

42 EATING 4 HEALTH

Prostate Protection Seven delicious foods that can help support this important gland and lessen the risk of prostate cancer. Plus, a quick-and-easy recipe for nutrientpacked Spicy Sloppy Joes with Tempeh.

44 ASK THE NUTRITIONIST Eat Like a Greek

If you want to take advantage of the myriad health benefits of the Mediterranean diet, Greek cuisine is a great place to start.

46 HEALTHY DISH

Fiery Labor Day BBQ Sauce Before you cover up the grill for the winter, give this habanero-infused condiment a try.

48 COOK WITH SUPPLEMENTS

Health-Boosting Smoothie Our Pear-Berry Blast harnesses the power of apple cider vinegar to support healthy digestion.

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editor’sNOTE YO U R U LT I M AT E G U I D E T O N AT U R A L L I V I N G

Crunch on This Celery is definitely having a moment. This is thanks, in part, to Anthony William, better known as The Medical Medium. He has developed a cult following with his Global Celery Juice Movement, which involves drinking 16 oz. of freshly squeezed celery juice every day. William says he’s been doing this since he was a child in the ’70s with amazing results. The health benefits are far-reaching, from relief of skin conditions to digestion issues, and everything in between. It may seem like celery just achieved superfood status, but this crunchy veggie and its seeds have been used as a medicine for centuries, for all sorts of ailments. According to contributing editor Vera Tweed, archaeologists found medical textbooks dating back to ancient Rome that listed celery seeds as a cure for pain. One of the most exciting things about celery seeds, which come from the fruit of the celery plant, is their ability to help lower high blood pressure. It’s estimated that 1 in every 3 American adults has high blood pressure. Drugs to treat high blood pressure, while undoubtedly lifesaving and necessary for many, have side effects, including tiredness and depression. Both celery and its seeds are thought to reduce blood pressure through their diuretic properties, says Tweed. Read more about this and celery seed’s other remarkable benefits in “4 Amazing Uses of Celery Seed Extract” on p. 16. There seems to be no shortage of celery testimonials. I met a man in a health food store who was buying bags (and I mean, bags!) of celery. He said he eats it daily to “boost his testosterone levels naturally.” One of my coworkers and her entire family drink the fresh juice religiously for overall vitality and mental clarity. Has celery, in any form, improved your health? I’d love to know. Send me an email at the address below. Note: For all the juicy details on The Medical Medium and his celery cleanse, read Chris Mann’s interview with him at betternutrition.com.

nbrechka@aimmedia.com

WHAT’S NEW ON

BETTERNUTRITION.COM

Freezing Annual Herbs Preserve your summer garden bounty of herbs with this quick technique.

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Nicole Brechka Rachel Joyosa Jerry Shaver Elizabeth Fisher James Naples Maureen Farrar Sherrie Strausfogel Vera Tweed, Helen Gray

Contributing Writers Jeannette Bessinger, CHHC, Jonny Bowden, PhD, CNS, Emily A. Kane, ND, LAc, Karta Purkh Singh Khalsa, Chris Mann, Melissa Diane Smith, Lisa Turner Ad Production Coordinator Cossette Roberts Prepress Specialist Joy Kelley Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310-873-6952 General Manager Rob Lutz AIM Retail Group rlutz@aimmedia.com 970-291-9029 Integrated Media Sales Kevin Gillespie Director – Eastern U.S. kgillespie@aimmedia.com and International 603-305-5106

6 Drug-Free Pain Remedies Think you’ve heard it all when it comes to natural pain relief? Not so fast. Read up on six standout pain remedies, a few of which really surprised us.

Integrated Media Sales Donna Diamond Riekenberg Director – Midwest ddiamond@aimmedia.com 818-271-8956 Integrated Media Sales Candice Smith Director – Western U.S. csmith@aimmedia.com 603-361-5762 Retail Development Group 2400 NE 65th Street, Ste. 623 Fort Lauderdale, FL 33308 800-443-4974, ext. 702 Director of Retail Sales Joshua Kelly jkelly@aimmedia.com 800-443-4974, ext. 702 Marketing Director Laureen O’Brien laobrien@aimmedia.com Marketing Designer Judith Nesnadny jnesnadny@aimmedia.com Accounting & Billing Yolanda Campanatto ycampanatto@aimmedia.com

Apple Season Is Here! Put those crisp, juicy apples to good use with these recipes (available only on our website): • Autumn Apple Salad with Pomegranate • Caramelized Onions and Apples with Sausages and Beer • Apple Date Crisps

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BETTER NUTRITION, ISSN #0405-668X. Vol. 81, No. 9. Published monthly by Cruz Bay Publishing, an Active Interest Media company. 5720 Flatiron Parkway, Boulder, CO 80301; 303-253-6300; fax 303-443-9757. © 2019 Cruz Bay Publishing. All rights reserved. Mechanical requirements and circulation listed in Standard Rate and Data Service. The opinions expressed by the columnists and contributors to BETTER NUTRITION, are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Articles appearing in BETTER NUTRITION may not be reproduced in whole or in part without the express permission of the publisher. Microfilm copies of BETTER NUTRITION, are available from University Microfilms, 300 N. Zeeb Rd., Ann Arbor, MI 48106. Authorization to photocopy items for internal or personal use of specific clients is granted by Cruz Bay Publishing, provided that the base fee of US $2.25 per copy, per page is paid directly to Copyright Clearance Center (CCC), 222 Rosewood Dr., Danvers, MA 01923 USA. The fee code for users of this Transactional Reporting Service is 0405-668X/1999 $2.25. For those organizations that have been granted a photocopying license by CCC, a separate system of payment has been arranged. Prior to photocopying items for educational classroom use, please contact CCC at 508-750-8400. Organizations or individuals with large quantity photocopy or reprint requirements should call 770-988-9991.

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5 Vital Facts About ORGANIC FOOD The next time you’re wondering if you should fill more of your grocery cart with organic food, here are some important things to keep in mind.

Organic Food Enhances Your Health

The largest studies of the health effects of eating an organic diet have been carried out in France. In one group of more than 54,000 men and women, those eating organic foods were less likely to develop diabetes, high blood pressure, and heart disease. This link was more pronounced among men, who ate more meat and other animal-based foods than women. Among other studies, one looked at nearly 69,000 French adults and found that eating mostly organic foods reduced cancer risk by 25 percent. Hundreds of studies have looked at the nutritional profiles of various foods. Overall, they’ve found that organic fruits and vegetables have higher levels of protective antioxidants. And organic meat, milk, and eggs contain more beneficial fats, especially anti-inflammatory omega-3 fats.

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Chemicals in Conventional Food Contribute to Chronic Disease

A report by the nonprofit Environmental Working Group, which includes data from the FDA, estimates that more than 2,000 chemicals are allowed as additives in conventional food. Known health risks of such chemicals include hormone disruption, cancer, inflammation, brain damage, kidney stones, gout, disruption of gut bacteria, and other digestive problems. In addition, some of these chemicals are known polluters of our air and water. Pesticides and weed killers cause additional harm. Glyphosate, the active ingredient in Roundup, the worldâ&#x20AC;&#x2122;s most popular weed killer, is considered a probable

carcinogen by the World Health Organization. In this country, the manufacturer of glyphosate has lost three lawsuits alleging that the chemical caused cancer, and more than 13,000 other Americans have filed similar cases. In Austria, the government has banned glyphosate as of 2020.

Organic Food Protects Against Antibiotic Resistance and Toxins

Antibiotics are fed to conventionally raised animals to promote growth and prevent infection in cramped quarters. The practice leads to bacteria developing resistance to antibiotics. Antibiotic residues make it to our plate, in meat and dairy products, and contribute to antibiotic resistance in humans. At Emory University in Atlanta, scientists compared conventional

and organic milk. They found residues of antibiotics, including drugs that are banned from use in lactating cows, in 60 percent of conventional milk. Organic milk contained none. In conventional milk, Emory researchers also found extremely high levels of growth hormone and, in up to 60 percent of samples, pesticides that included chlorpyrifos, which damages the brain. Organic milk did not contain any of these.

Organic Farming Reduces Pollution

In addition to avoiding chemical fertilizers and toxic pesticides and weed killers that pollute air and water, organic farming can help to reverse our bigger pollution problem. Organic agriculture creates healthier soil that is naturally rich in bacteria and other microorganisms.

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Organic Farming Creates More Jobs and Healthier Communities

This type of soil naturally absorbs and holds a lot of carbon dioxide, the main gas that traps pollutants in the atmosphere and makes our air dangerously unhealthy. Soil on conventional farms doesn’t do this because it has been depleted of vital microorganisms. Scientists at The Rodale Institute estimate that if all the farmland in the

world were converted to organic and the natural microorganisms were restored, the soil would absorb more carbon than the world currently emits. Although not all experts agree that the impact would be as big, there’s no dispute about the ability of rich, organic soil to take in and keep significant amounts of carbon dioxide out of our air.

Growing food and raising farm animals using organic methods is much more labor intensive than conventional farming. One farmer estimated that whereas a conventional farm might support one family, an organic farm of similar size could support five, and research points in a similar direction. A study by scientists in Oregon and Washington State found that organic farms employ more people per acre, for longer periods of time each year. This creates more job security, more stable communities, more demand for local services, more social ties, and more involvement in civic activities. In this way, organic farming can help to revitalize and build strong communities in rural America.

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trendWATCH the Passion behind the Product

This Bar Saves Lives

These aptly-named snack bars aim to tackle the issue of world hunger one tasty bite at a time ///By Neil Zevnik

A while back, two “millennial” buddies with successful entertainment careers decided to step outside their comfort zones and take a humanitarian trip to Liberia to rebuild a bridge for a small community. Once there, a visit to a refugee camp slammed them into a brutal awareness of the worldwide hunger crisis. Surrounded by helpless children dying of malnutrition, they decided to help. Todd Grinnell, known for his role in Netflix’s One Day at a Time, and Ryan

“We’re not a company with a mission,” says This Saves Lives cofounder Todd Grinnell, pictured here (third from left) with partners Kristen Bell, Ryan Devlin , and Ravi Patel. “We’re a mission with a company.”

Devlin, who plays Mercer Hayes on Veronica Mars, enlisted the aid of two good friends to create a company that would help them achieve their goal. With actors Kristen Bell and Ravi Patel enthusiastically joining the crusade, they planned to provide therapeutic “Plumpy’Nut” packets (a peanut-based paste) to malnourished children throughout the world. But how best to accomplish this?

The Passion: Ending Childhood Malnutrition

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Their solution: Develop and manufacture the best-tasting snack bars in the world, and make them “one for one”— for every bar sold, a packet of lifesaving food would be given to a child. “We’re not a company with a mission,” Grinnell says. “We’re a mission with a company!” And to make sure that mission was clear, they named their product This Saves Lives. Devlin’s kitchen became the testing ground for endless iterations of snack bar recipes, searching for the perfect combination of clean, premium ingredients

and appealing flavors. “I tried all of those bars, and was deemed ‘Chief Taste Officer,’” Bell laughingly reveals. Even after moving into production, the company experienced serious setbacks. On one occasion, they decided to scrap 100,000 bars because the recipe just wasn’t quite right. Patel recalls, “I thought we were going out of business—a moment that happened several times!” But they stayed focused on their mission above all else. For Grinnell, “It wasn’t about how many units sold, but how many children we fed.” They partnered with several established nonprofits, including Action Against Hunger and Second Mile Haiti, and forged ahead. Now the bars can be found at more than 16,000 locations across the U.S., including Starbucks nationwide. And those Plumpy’Nut packets? More than 11 million have found their way to malnourished children, with more being generated every minute. “I will never forget the looks of despair on the faces of the moms the first time I saw children with severe acute malnutrition,” says Grinnell. Remembering their faces and their children every day keeps us striving to do more and to do better—because everyone deserves the chance to thrive.”

Neil Zevnik is a private chef in Los Angeles who tends to the culinary needs of the rich and famous; blogs about food, nutrition, and the environment for The Huffington Post; and volunteers with marine mammal rescue whenever he can. Learn more at neilzevnik.com.

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trendWATCH In the Spotlight:

Billy Blanks Since the 1990s, his Tae Bo program has helped millions of women and men rethink fitness while mixing dance with martial arts and boxing. Now, the seventime world karate champ is motivating Americans to balance suitable exercise and sound nutrition in his Celebrity Sweat national wellness tour ///By Chris Mann “We’re going around the country teaching people about fitness and showing people that if you make fitness a lifestyle instead of a trend you can get more out of it,” says Billy Blanks, who at 64 still wakes at 4:30 a.m. to train and teach his new Tae Bo-inspired multilevel fitness program, Billy’s BoomBoxing. “We’re talking to people about nutrition and exercise—and how to find a good workout, because the workout has to fit your personality. Everybody wants to be healthier and stronger, and feel good about themselves.” The author of Billy’s Power Meals also practices what he preaches when it comes to eating. “I want to teach people how to live a healthy and strong, vibrant life—and to show people they have the power to make choices and do whatever they need to do to help themselves be the best they can be.”

What tips do you have for those looking to start a fitness program and diet? I would start helping people find a workout they like. And don’t start out with an hour or 45-minute workout. Start with a 15-minute workout. Do that for a week or two. And then gradually add minutes to it. Within two to three weeks, you’ll probably be up to a 45-minute workout that you can handle. This helps build up your confidence, and then the workout starts to become a lifestyle. And as you start to work out, don’t change your diet. See what happens to your body within two to three weeks of working out. You start losing inches, you start losing weight. Then you might say, “I want to take this or that out of my diet and see what happens.” I try to help people figure a way that their personality can pick up a good workout and a good diet—one with real eating where they’re not walking around starving—that they can do for a lifetime. I don’t want to teach people about weight loss. If you want to lose weight, you have the power to do that. If you don’t want to lose weight, but

just want to get stronger, you also have the power to do that.

Why is it vital to engage in fitness that fits your personality type? I’ve been doing Tae Bo for a long time, but it might not be for you. Tae Bo is an exercise I think anyone can do, and it’s fun. But I think when you’re training people, you’ve got to give them a chance to see what fits their personality and what’s going to drive them—what’s going to make them want to be their best and get up 15 minutes early or do it before they go to bed. Some people like to box or do karate or run—or do all of it. My goal is to teach people that fitness comes from the inside rather than the outside. If it’s coming from the outside, then you’re never going to find a way to help yourself get in shape. If you go from the inside out then it’s going to make you mentally feel better about yourself as well as your body. If the mind’s not involved, you can’t get the best out of yourself. People ask what makes me tick. I say that I look and act

“My goal is to teach people that fitness comes from the inside rather than the outside. If it’s coming from the outside, then you’re never going to find a way to help yourself get in shape,” says Banks.

just like my mind and will. Your body will do anything your mind and will allow.

Which real foods help power your days? I eat to fuel myself. A lot of people don’t eat carbs, but I do, because if I don’t, I won’t have fuel to burn for the rest of the day. The first thing I eat when I get up is a big salad with high-octane vegetables that give me all the antioxidants that I need. I eat some fruit in the morning, too, for energy. I eat a lot of pineapple, which is great for taking down swelling and helping you heal quick. Strawberries are a good fat burner, so I mix them and cherries and green apples into my salad. Then I add two egg whites, sometimes three or four. Every now and then when I feel like I need extra energy, I have a bowl of pasta with turkey in the morning. My wife is Japanese, so I eat a lot of green vegetables and a lot of fish and chicken. She does all the cooking and doesn’t believe in processed foods. Sometimes I eat salad three times a day. Eating all of the greens, I feel lighter, my body feels vibrant. I really don’t eat (red) meat. Every once in a while, I go out and eat whatever I want, like a good steak or a pint of vanilla ice cream. I say, “I deserve this, because I train hard.” Chris Mann is a wellness and fitness writer, natural health brand storyteller, entertainment author and journalist, and digital-content producer (ChrisMann.tv).

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4 Amazing Uses for Celery Seed Extract As with many plants, the ancient wisdom of using celery seeds to restore health is being validated by modern science /// BY VERA TWEED Worried about your blood pressure rising? Got gout? Plagued by arthritis? Wondering if a stressful job might give you an ulcer? Celery seed—the fruit of the common, everyday vegetable—can come to the rescue. While most of us know celery as a crunchy snack often slathered with peanut or other nut butter—or as an ingredient that adds flavor to soups, stews, sauces, and other dishes—that’s only part of its history. Archaeologists have unearthed medical texts that describe celery seeds as a pain reliever in ancient Rome. And

for thousands of years, Eastern medicine has used the seeds to treat many ailments, including colds, flu, digestive troubles, diseases of the liver and spleen, water retention, and different types of arthritis, including gout. Now, the seeds’ healing powers are gaining recognition in the Western

world. And celery seed extracts in supplements offer a concentrated and convenient way to benefit.

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

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checkOUT A study of 30 people with moderately elevated blood pressure tested 75 mg of a celery seed extract twice daily (once in the morning and again in the evening). Blood pressure began to drop after a few weeks of supplementation, and at the end of six weeks, it had fallen, on average, from 139/85 to 131/76. Celery and its seeds contain phthalides, a specific category of plant nutrients. Although other plants also contain phthalides, the unique composition of these compounds in celery produces its health benefits. One phthalide, 3nB A study of 70 people (short for 3-nsuffering from arthritis pain butylphthalide), is found that 75 mg of a celery seed extract taken for three found only in celery, weeks reduced pain and and is believed to be improved flexibility the key component that of joints. lowers blood pressure. weeks and found that the The blood-pressure study extract reduced pain and referenced above used an extract improved flexibility of joints. standardized to contain 85-percent 3nB.

Did You Know?

Balancing Inflammation to Relieve Pain Temporary inflammation is the body’s natural reaction to injury— when you cut a finger, the redness around it means your body is working to heal the cut. But chronic inflammation is a key component of chronic pain. Anti-inflammatory drugs used to treat arthritis and other pain suppress some of the production of inflammation in a way that leads to side effects and health risks, but celery works in different manner. Rather than blocking internal processes, celery seed extract restores balance to the body’s prostaglandins, natural chemicals that influence inflammation. By balancing, rather than blocking natural processes, the extract can bring relief without harmful side effects. In fact, a study of 70 people suffering from arthritis pain tested 75 mg of a celery seed extract for three

Easing Gout & Relieving Ulcers

Many people have experienced relief from gout by taking celery seed extract. Gout can develop on its own or can be triggered by diuretic drugs that lower blood pressure, because the drugs raise levels of uric acid. When uric acid forms crystals, they cause severe pain, often in the big toe. While celery seed extract is a diuretic, it has the opposite effect on uric acid. Lab analyses of celery seed have found that it contains luteolin, a substance that reduces unhealthy levels of uric acid by blocking an enzyme that contributes to its overproduction. Celery seed is also an ancient remedy for poor digestion, and more recent examinations of its components have found that it can help prevent or relieve stomach ulcers. Lab analyses show that it inhibits H. pylori bacteria, which can cause ulcers in the lining of the stomach.

How to Use Celery Seed Extract Celery seed extract is available as an individual supplement and is also found in formulas. For extracts standardized to contain 85% 3nB—noted in the Supplements Facts—the usual dose is 75–150 mg, twice daily. For other extracts, follow product directions. To relieve gout, some people take much higher doses, such as 500 mg or 1,200 mg daily. It usually needs to be taken on an ongoing basis to prevent gout from recurring. Some formulas combine celery seed with tart cherry extract, which also reduces uric acid and helps relieve gout and other types of pain.

product PICKS Natural Factors Celery Seed Extract

Herb Pharm Celery Seed Extract

Solaray Tart Cherry & Celery Seed

Contributing editor Vera Tweed has been researching and writing about supplements, holistic nutrition, fitness, and other aspects of healthy living since 1997. She is the author of several books, including Hormone Harmony: How to Balance Insulin, Cortisol, Thyroid, Estrogen, Progesterone and Testosterone to Live Your Best Life.

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theCBDscoop/

USING CBD & HEMP FOR HE ALTH & WELLNESS

CBD Terpenes 101 These compounds— found naturally in hemp and other plants—provide a wide array of health benefits ///BY VERA TWEED The popularity of CBD supplements—cannabidiol from hemp that can’t get you high—has attracted attention to a related category of natural substances: terpenes. Pronounced “ter-peenz,” the word probably isn’t part of your daily conversation, but the effects of terpenes are very familiar to all of us. When you walk in a forest and the air seems fresher, or you walk along a tree-lined street and feel more relaxed, There are more than you’re experiencing the effects 540 different phytoof terpenes released by the trees. chemicals in the hemp plant. The distinctive aromas of Terpenes in Hemp lavender, pine, cinnamon, nutmeg, The hemp plant contains and other plants, as well as the unique hundreds of different phytotastes of spices, come from the terpenes chemicals. In supplements, CBD plays the within these plants. And terpenes in essential lead and terpenes can play supporting oils give each one its unique characteristics roles to create what researchers have and aromatherapy benefits. described as an “entourage effect.” A type of natural plant chemical, Although it’s estimated that there are terpenes can be found in food additives more than 100 different terpenes in for flavor and in cosmetics for pleasant hemp, these are some of the main ones scents. In addition, these plant comthat have been studied so far: pounds offer a variety of health benefits. Studies have found that the effects of * Caryophyllene: It calms inflammation terpenes include calming inflammaand helps relieve pain while protecting tion; relieving anxiety, depression, and the lining of the digestive system— pain; calming allergies; protecting the unlike anti-inflammatory drugs for brain and nervous system; preventing pain, which can damage the stomach. the growth of cancerous tumors; killing Topically, it may help to relieve harmful bacteria; stopping convulsions; inflammatory skin conditions. ALSO FOUND IN: Black pepper, cloves, and improving sugar metabolism. rosemary, hops, and echinacea. In aromatherapy, the power of terpenes is harnessed through our sense of smell. In massage, essential oils transmit terpenes * Humulene: The main ingredient in hops that gives beer its telltale smell through the skin. In CBD supplements, the and taste, humulene has a calming natural terpenes from hemp can enhance effect, reduces inflammation, and helps the healthful effects.

Did You Know?

to relieve pain when taken internally or applied topically. As a pain reliever, it can also work as an aerosol. In addition, it may help to heal wounds. ALSO FOUND IN: Hops, sage, ginseng, and echinacea.

* Limonene: Nature’s source of that

familiar citrus smell, limonene helps to relieve depression, enhances immune function, and may help to relieve heartburn. A small study of breast cancer patients found that it can kill cancer cells in very high doses, although this type of use is limited because doses high enough to be a possible cancer treatment produce side effects such as nausea, vomiting, and diarrhea. ALSO FOUND IN: Orange, grapefruit, lemon, and lime peels; caraway and dill seeds.

* Linalool: A key component of

lavender, linalool is believed to calm neurotransmitters, producing a sedative effect that calms anxiety and pain and can reduce seizures. It may be

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the reason why natural essential oil of lavender can help to heal burns without scarring skin. In refined oils, however, linalool may irritate skin. ALSO FOUND IN: Lavender, clary sage, bergamot, rosewood, patchouli, ho wood, and sweet basil.

* Myrcene: It helps to relieve pain by

blocking inflammation, and also has a sedative effect, which can help to relax muscles. Additionally, myrcene may protect the liver against damage from aflatoxin, a poisonous type of mold that can contaminate grains and nuts. Myrcene contributes to the sedative quality of hops and other calming plants. ALSO FOUND IN: Lemongrass, hops, bay leaves, verbena plants, chamomile, thyme, basil, and mangoes.

SHOPPING FOR CBD PRODUCTS Some CBD supplements are extracts of only CBD, sometimes referred to as CBD “isolates.” Others, often described as “full spectrum” or “broad spectrum,” contain additional components from the hemp plant, such as terpenes. Since individual body chemistry and health vary, there is no hard-and-fast rule about which CBD product may work best for you. However, the entourage effect of CBD with terpenes may magnify its benefits.

* Pinene: The most common terpene

found in nature, pinene is the source of that fresh pine aroma. It also offers several health benefits. It’s a bronchodilator, meaning that it helps to open airways for easier breathing. Additionally, it enhances communication between neurotransmitters and may help improve memory. It also acts

as a natural antibiotic and helps calm inflammation. ALSO FOUND IN: Pine and other conebearing trees, eucalyptus, sage, rosemary, frankincense, and ironwort. Terpenes work together to produce their effects. In supplements, this “entourage effect” can enhance the benefits of CBD.

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naturalBEAUTY/

PURE INGREDIENTS FOR SKIN & BODY

Brewed Beauty The surprising topical benefits of tea /// BY SHERRIE STRAUSFOGEL Tea—green, black, white, and red—is making processing of the leaves. Fresh-plucked its way from the cup into beauty products. green tea leaves are withered and Rich in antioxidants with anti-aging and steamed, not fermented. Black tea anti-inflammatory properties, green tea is leaves are crushed and fermented, and the most popular tea in skin care, according to recent studies, black but interest in other varieties tea has a similar amount of is brewing. polyphenol antioxidants as Green, black, and green tea. Because white white teas come from tea is the least processed Rooibos isn’t technically tea, but a brew made from the the same plant, Camellia of all varieties, it has the South African Aspalathus linearis plant. True tea comes sinensis. What makes most antioxidants. It is only from the Camellia them different is the made from leaves and buds sinensis plant.

Did You Know?

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

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

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

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

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

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

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Protect skin and improve its texture with Alaffia Rooibos & Shea Antioxidant Face Cream. Rooibos tea protects skin from damaging free radicals, while unrefined shea butter, virgin coconut oil, and African wild honey diminish fine lines and renew normal-to-oily skin’s own moisture.

Pamper your hands while you lather with Live Clean White Tea & Cherry Foaming Hand Wash. White tea defends skin and supports its natural renewal cycle. Vitamin E, aloe vera, chamomile, and cherry extract leave hands clean, moisturized, and soft. The creamy lather rinses easily, leaving the scent of white tea and cherries.

Scrub and purify skin with Mad Hippie Advanced Skin Care 2 Minute Polishing Mask. Organic matcha tea, adzuki bean powder, organic rice bran, and organic oat flower gently buff and smooth skin. Detoxing green and white clays pull out impurities, leaving skin soft and glowing.

Moisturize and protect skin with Alba Botanica Hawaiian Green Tea Sunscreen SPF 45. Green tea, aloe vera, and palm kernel oil absorb quickly and effectively to hydrate sun-exposed skin. Coral reef-safe ingredients provide broad-spectrum protection that is water resistant for 80 minutes. The lotion absorbs quickly and is ideal for daily wear.

Defend your skin against free-radical damage with Reviva Labs Antioxidant Skin Smoothing Advanced Day Créme. Black and green teas, vitamins C and E, and alpha-lipoic acid help diminish fine lines and wrinkles while defending against future damage. Borage, rosehip, flaxseed, and lavender oils soften normal to dry skin.

Sherrie Strausfogel is the author of Hawaii’s Spa Experience: Rejuvenating Secrets of the Islands (the first book to feature aromatherapy in its pages). Based in Honolulu, she writes about beauty, spas, health, cuisine, and travel. Her work has appeared in more than 100 magazines, newspapers, guidebooks, and websites. SEPTEMBER 2019

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The ultimate handbook for managing stress, anxiety, and depression BY LISA TURNER

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bout 21 million American adults suffer from mood disorders such as depression and bipolar, and 40 million have an anxiety disorder. What’s worse, a report last year by the American Psychiatric Association (APA) found that 40 percent of Americans are more anxious than they were the previous year. As for stress: three out of four adults say they’re stressed, 45 percent report lying awake at night, and 36 percent say they feel nervous or anxious. What all this means is that more than a third of Americans struggle with depression, anxiety, or stress—and sometimes, all three. If you’re among them, you don’t have to suffer. Natural herbs, vitamins, and supplements can calm anxiety, soothe stress, and ease depression without the side effects of pharmaceuticals. Check with your doctor first to identify serious disorders, and if you’re taking prescription medication, rule out any interactions. Then try these nine moodfixing solutions to feel better, faster.

PASSIONFLOWER This flowering vine (Passiflora incarnata) grows throughout South America and in some parts of the southern United States. It’s been used in traditional herbal medicine for hundreds of years for a variety of conditions, and modern studies document the effectiveness of passionflower in relieving stress and anxiety. Passionflower appears to work by increasing the brain’s levels of gamma-aminobutyric acid (GABA), a compound that helps regulate mood. Some research shows that passionflower is as effective as prescription antianxiety medications without causing sedation or impacting job performance. It’s also helpful in promoting sleep. In one study, people who drank passionflower tea daily reported significant improvements in sleep quality HOW TO TAKE IT: Look for standardized whole-plant capsules or extracts with at least 0.8% flavonoids or isovitexin; 45–90 mg per day has been used for

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anxiety and stress. Pregnant women should avoid passionflower..

SAFFRON From the threadlike red stigmas of the Crocus sativus flower, saffron has been revered for centuries as a culinary herb and a traditional medicine to treat depression, anxiety and inflammation. Saffron contains safranal and crocin, compounds that may ease depression by interacting with the brainâ&#x20AC;&#x2122;s serotonin and noradrenaline system. The antioxidants in saffron are also thought to protect brain cells from oxidative stress, linked with mood disorders. A number of studies show saffron can significantly reduce depression and, in some cases, may be as effective as a prescription antidepressant. Another study found that people who took crocin along with their antidepressants showed significantly improved scores for relief of depression and anxiety compared to those who took a placebo or antidepressants alone. SEPTEMBER 2019

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â&#x20AC;˘

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Other studies show that saffron helps treat depression related to premenstrual syndrome (PMS). HOW TO TAKE IT: Choose a saffron extract or capsules standardized to at least 0.3 percent safranal; 15–30 mg a day has been used for depression.

SAME (S-ADENOSYL-LMETHIONINE) This compound is naturally produced in the body from methionine, an amino acid found in certain foods. It is important for many key cellular functions. Researchers suggest that it may influence the expression of genes involved in depression, impact receptors and structures that transport neurotransmitters, or help create neurotransmitters. In one study, 36 percent of people taking SAMe with an antidepressant showed improvement compared with a control group that took a placebo with the antidepressant.

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Additionally, 26 percent of the SAMe group experienced a complete remission of symptoms. One analysis found that taking SAMe resulted in clinically meaningful benefits to depressed patients, and the supplement worked as well as tricyclic antidepressants, a class of prescription antidepressants. HOW TO TAKE IT: Look for SAMe in blister packs, since it degrades easily. Studies have used 200–1,600 mg daily to treat depression. If you have bipolar disorder, ask your doctor before taking SAMe, and don’t take SAMe with prescription antidepressants or antipsychotics. Some studies also suggest that you shouldn’t take SAMe with St. John’s wort.

ASHWAGANDHA This traditional Ayurvedic remedy (Withania somnifera) is considered an adaptogen—a substance that normalizes and balances the body’s

own systems and stabilizes the body’s response to stress. It’s rich in withanolides, the active compounds in the ashwagandha root, and appears to work by regulating chemical signaling in the nervous system. Ashwagandha has effects on anxiety similar to those of prescription benzodiazepines. Studies show that ashwagandha extract improves resistance to stress and quality of life, and one review concluded that ashwagandha was significantly more effective than a placebo or psychotherapy at relieving anxiety and stress. Another study found that ashwagandha reduced levels of the stress hormone cortisol, and significantly lowered stress and anxiety. It may also act as a mood stabilizer in treating symptoms of depression. HOW TO TAKE IT: Look for capsules or extracts standardized to 2.5–5 percent withanolides, and don’t take it if you’re pregnant; 500 mg has been used to treat stress and anxiety.

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LEMON BALM Also called melissa or Melissa officinalis, this member of the mint family has been used in herbal medicine for hundreds of years to relieve stress and anxiety. In studies, compounds isolated from lemon balm showed effects on mood, cognition, and memory, and it works in part by interacting with the brain’s neurotransmitters. Studies show that lemon balm can treat anxiety, stress, and insomnia. In one study, lemon balm extract reduced anxiety by 18 percent and lowered insomnia by 42 percent. Ninety-five percent of all subjects responded to treatment, while 70 percent showed full remission for anxiety and 85 percent showed full remission for insomnia. Lemon balm may be even more effective when combined with valerian. HOW TO TAKE IT: Lemon balm is available in capsules, tinctures, or essential oils;

Take the Spiritual Path to Stress Relief Author of the bestselling books The Urban Monk and The Art of Stopping Time, Pedram Shojai addresses the real-life issues that people deal with every day: Money. Time. Energy. Sleep. Family. The Urban Monk philosophy is about applying the lofty lessons he learned in years of practice as a Taoist monk to the down-and-dirty nitty-gritty of real-life problems. The book is based on an ancient Chinese practice called a 100-Day Gong, but applied to modern life. A gong is a designated amount of time that you allot to perform a specific task every day. So, for example, meditation is a gong. Here are just a few of the 100 “gongs” from The Art of Stopping Time. PRACTICE GRATITUDE Practicing gratitude is healthy. It helps paint a worldview of optimism and hope. “Gratitude is good medicine,” says Shojai. “Multiple studies have shown that people who practice it are consistently happier.” STEP INTO NATURE “Step outside today and learn from the ultimate teacher,” suggests Shojai. “Nature is our guiding light when it comes to cycles and rhythms. Nature has all the wisdom you need, packed into plain sight. We’ve simply forgotten to look.” LIMIT EMAIL Email is integral to our lives, but it’s become one of our biggest time-wasters. “We’ve become slaves to the inventions that were created to make life easier,” says Shojai. He suggests setting up chunk time for checking email, preferably 30–60 minutes in the late morning and another block toward the late afternoon. “The key is to get in, handle it, and get out,” he says. ALLOW TIME TO DIGEST THOUGHTS When people have a whole backlog of stuff hanging out in their psychic space waiting to be processed, it creates stress. As Shojai puts it, you have stuff on your mind, yet life keeps coming at you. How do we fix this? Simple. We allow time for digestion—mental digestion. “You have to honor the fact that it can take some time to process certain information,” notes Shojai. “Exercising and hiking are great places to do this. They get the body moving so you can integrate your thoughts and process them in a healthy way.” CHUNK TIME Chunking time is assigning segments of time on your calendar for specific activities and then keeping to the schedule. Email time (see above) is for checking and responding to email. That’s it. Family time is for family, with no other distractions. If you’re out to dinner, be with the person you’re eating with (texters and phone-checkers, I’m looking at you). “The key to getting this is to let go of the false notion that multitasking somehow makes us better,” says Shojai. DECELERATE “One of the main reasons people in modern cultures can’t sleep is the velocity they carry into their evening hours,” says Shojai. In the deceleration gong you pay close attention to your evening rituals as they slowly blend into sleep. Pay attention to what you’re doing the 3–4 hours before bedtime. Can you hang out in candlelight for a bit? Maybe get into a book instead of binge-watching Netflix? Start doing this, asserts Shojai, and you’ll start to see improved quality of sleep. “Your days will begin with more energy and enthusiasm, and your stress levels will begin to come down.” In the end, it’s really about the little things. Like smiling. “Smiling is really the simplest example,” says Shojai. “It lights up someone else’s day and makes you feel good too. It’s unbelievable how much different the day can be if you just start smiling at people.” —Jonny Bowden, PhD, CNS Visit theurbanmonk.com to learn more.

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80–300 mg of lemon balm extract taken twice daily has been used for anxiety.

OMEGA-3S These fatty acids found naturally in fish have been shown to calm anxiety, ease depression, and improve mood. They work partly by reducing stress hormones, decreasing brain inflammation, and supporting neurotransmitter function. Research suggests that people with different forms of depression, including minor depression, postpartum depression, and suicidal ideation, may have lower levels of omega-3s in their bodies. A number of studies show that omega-3 supplements have significant effects on reducing depression and managing symptoms of bipolar disorder. In one review, researchers found that people who took omega-3s showed significant improvement compared to those who were taking a placebo, and those with bipolar depression showed a 50 percent improvement. In another study, omega-3 supplements were as effective as a common antidepressant. HOW TO TAKE IT: It’s best to get omega-3s from cold-water fish such as sardines, mackerel, herring, or wild Alaskan salmon. For supplements, choose one

that’s been independently tested and guaranteed to be free of heavy metals and other environmental toxins; aim for 700–1,000 mg of EPA and 200–500 mg of DHA daily.

L-THEANINE This compound found in green tea has a measurable calming effect on the brain. In one study, people who took L-theanine supplements produced more alpha waves, a sign of relaxation. L-theanine helps relieve anxiety in part by interacting with neurotransmitters in the brain, binding to receptors for excitatory compounds and enhancing production of relaxing neurotransmitters. Research shows that L-theanine can treat anxiety, sleep disturbances, and symptoms of depression in people with major depressive disorder. In one study, people were subjected to experimentally induced anxiety and given either L-theanine or an antianxiety drug The people who received L-theanine had lower anxiety throughout the trial than those who took the prescription drug. HOW TO TAKE IT: Look for capsules, tablets, or extracts, or drink matcha, a powdered form of green tea that’s high in L-theanine; studies have shown calming effects at 200 mg of L-theanine per day.

BLUES BUSTERS LifeSeasons Mood Stabili-T combines researched ingredients, including saffron, ginkgo, rhodiola, L-theanine, and Vitamin D 3. MegaFood Adult B-Centered features bioavailable forms of key B vitamins along with bacopa, lemon balm, and L-Theanine.

Jarrow Formulas SAMe 400 is entericcoated to ensure a biologically active product.

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Natural Factors 3 Brains Mental Sunshine is a blend of vitamin B6, inositol, 5-HTP, and saffron extract to promote a healthy mood balance.

Youtheory Ashwagandha is a fullspectrum blend with KSM-66, a concentrated extract of the herb.

Nordic Naturals Ultimate Omega-D3 has 1,280 mg of omega-3s and 1,000 IU D3.

5-HYDROXYTRYPTOPHAN (5-HTP) This amino acid is an immediate precursor of serotonin naturally produced by the body. Because low serotonin is linked with depression, anxiety, and mood disorders, boosting the body’s production can help. Some small studies show that 5-HTP relieved symptoms of depression, and one found that it was as effective as a commonly used prescription antidepressant. Research also suggests that the effects are more pronounced when 5-HTP is combined with antidepressant medications, especially in depression that’s resistant to drug therapies. Other studies suggest that 5-HTP improves sleep quality and duration, especially when combined with GABA. HOW TO TAKE IT: For mood enhancement, studies have used 50–100 mg three times a day, with meals; for sleep, 100–300 mg before bed has been used.

B-COMPLEX VITAMINS B vitamins are critical for a healthy nervous system, and low levels or deficiencies are linked with an increased risk of depression and other mood disorders. Several studies suggest that B-complex supplements improve mood, reduce stress, and enhance overall quality of life. In one study of people with depression, a B-complex vitamin significantly improved symptoms of depression and anxiety compared to a placebo. Other research shows that a combination of vitamin B12, vitamin B6, and folic acid enhanced the effectiveness of antidepressant medications compared to a placebo. HOW TO TAKE IT: Look for a B-complex formula that contains a balanced blend of all the Bs, and take one daily, or as directed on the package. LEARN MORE ONLINE For links to the studies cited in this article, visit betternutrition.com. Lisa Turner is a chef, food writer, product developer, and nutrition coach based in Boulder, Colo. She has more than 20 years of experience in researching and writing about nourishing foods, and coaching people toward healthier eating habits. Find her online at lisaturnercooks.com.

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CHRISTIE BRINKLEY

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TOO MUCH

CALCIUM? Calcium is essential for strong bones—that’s a fact. But does this mean you need high doses of calcium supplements? Will your bones crumble if you don’t? Here’s what science has to say. BY VERA TWEED

fter the FDA authorized a health claim in 1993—that calcium in foods and supplements may reduce the risk for osteoporosis—calcium became a widely marketed item. But government nutritional surveys show that most Americans still consume less than the recommended amount from food and supplements: 1,000 mg daily for adults, and 1,200 mg daily for women after age 50 and for men after age 70. About three out of four women over the age of 60, and nearly as many teenage girls, fall short, as do about half of boys and men in the same age groups. And there are slightly smaller but significant shortfalls among all the other age groups. More important: Are you deficient? The answer isn’t as simple as saying, “take so many milligrams a day and you’ll be okay.” Just as a shortfall is bad for your health, so is taking too much. Excess levels of calcium can increase risk for heart disease, kidney stones, and possibly colon cancer. The amount of calcium in your food, some health conditions, and some medications can all influence your calcium levels.

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When it comes to taking calcium supplements, individual needs really do vary. In fact, scientists who analyzed decades of calcium research concluded that “the proper dosages of calcium supplementation for people are actually not clear.”

CALCIUM AND BONE HEALTH In the human body, 99 percent of calcium is found in bones and teeth. The remaining 1 percent is in the blood, where it’s essential for many functions, including the contraction and relaxation of blood vessels, muscle function, transmission of signals through nerves, and hormone secretion. If there isn’t enough calcium in the blood, additional calcium will be released from bones. At the same time, bone continually turns over, breaking down and rebuilding. In later life, especially in women after menopause, the breakdown is greater than the formation of new bone, and this leads to bone loss, fragile bones, and higher risk of fractures. Adequate calcium from food and supplements helps to preserve bone in older people, but there is conflicting

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evidence about whether calcium supplements alone can prevent fractures. One successful strategy for preserving bone and reducing fracture risk is taking vitamin D with calcium. Getting regular exercise, such as walking or running and doing resistance exercises, is also important for bone health.

CALCIUM AND HEART DISEASE In studies, the link between calcium and heart disease is not clear. In some studies of older women, calcium appeared to lower risk for heart disease, but in others, supplementing with 1,000 mg per day or more increased risk. Men taking more than 1,000 mg of calcium in supplements also had higher risk for heart disease. However, lower-dose supplementation did not contribute to heart disease. In studies of calcium and blood pressure, the results are also inconsistent. In some cases, higher calcium intake reduced blood pressure but in others, it had no effect. Dairy products have been found to lower blood pressure, but it isn’t clear if their beneficial effect came from calcium. While the calcium-heart relationship isn’t clear, the American Society for Preventive Cardiology and the National Osteoporosis Foundation have concluded that calcium is safe as long as your daily total from food and supplements doesn’t exceed 2,500 mg for adults up to age 50, and 2,000 mg after that.

CALCIUM AND CANCER Some studies have linked calcium with lower incidence of colon cancer, especially a daily amount of 700–800 mg from food and/or supplements. However, in one study of women who took 1,200 mg of calcium daily for at least three years, with or without 1,000 IU daily of vitamin D, there was an increased risk of polyps that are precursors of colon cancer. In studies of men, an increased risk for prostate cancer was seen among those taking 1,300 mg of calcium daily or more. But there was no link between

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Why Calcium Levels Can Be Too Low or Too High While it’s essential to get adequate dietary calcium, other factors, such as medications or parathyroid disorders, can raise or lower calcium in the blood to unhealthy levels. Not to be confused with the thyroid, there are four parathyroid glands in the neck, each the size of a grain of rice. They regulate levels of calcium in the blood by secreting parathyroid hormone to raise calcium levels and stopping release of the hormone to lower levels. If you routinely take any medications, ask your pharmacist if they influence the way your body uses, stores, or excretes calcium. And find out if calcium supplements are recommended. These are some common reasons for unhealthy levels of calcium: Calcium levels can be too low because of: Low levels of albumin, a protein in the blood Underactive parathyroid glands (hypoparathyroidism) Low levels of vitamin D or magnesium High levels of phosphorus An inflamed pancreas

Calcium levels can be too high because of: Overactive parathyroid glands (hyperparathyroidism) Cancer An overactive thyroid (hyperthyroidism) Too much vitamin D Sarcoidosis Tuberculosis Being immobilized for a long time

Calcium Tests Levels of blood calcium can be tested during a medical check-up. In addition to identifying your personal calcium needs, a test may help to detect hidden medical conditions.

prostate cancer and lower daily intakes of calcium (between 500 and 1,000 mg from food and supplements).

CALCIUM AND KIDNEY STONES Research on the link between calcium and kidney stones has also produced conflicting results. One study of postmenopausal women found that taking 1,000 mg of calcium and 400 IU of vitamin D every day for seven years increased risk for kidney stones by 17 percent. But another study found fewer kidney stones among women who took supplemental calcium or ate more calcium-rich foods. Lack of fluids and eating a lot of foods high in oxalates—such as spinach, bran flakes, rhubarb, beets, potato chips, French fries, nuts, and nut butters—can also increase risk for kidney stones.

WHAT TO DO When it comes to ensuring that you’re getting enough calcium, the first step is to increase your intake of foods that are naturally rich in the mineral. Milk and other dairy products can provide 200–300 mg in a serving. An 8-ounce serving of collard greens, broccoli rabe,

or kale, or a 3-ounce serving of canned sardines with bones, can deliver a similar amount. Fortified foods, including many cereals, plant milks, and juices, contain added calcium. Consuming these is essentially like taking calcium supplements with food. These are valid sources, as are traditional calcium supplements in pills. To determine your own need for calcium supplements, check the calcium content of the foods you typically eat and add up your usual daily total. If you take antacids that contain calcium, a multivitamin, or other supplements, calculate your average calcium intake from these and add it to your food sources to get a daily total. If it’s less than the daily recommended 1,000 mg (or 1,200 for women over 50 and men over 70), fortified foods or calcium supplements can make up the difference. LEARN MORE ONLINE For links to the studies cited in this article, visit betternutrition.com. Contributing editor Vera Tweed has been researching and writing about healthy living since 1997. She is the author of Hormone Harmony: How to Balance Insulin, Cortisol, Thyroid, Estrogen, Progesterone and Testosterone to Live Your Best Life and other books.

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WHY YOUR Six sneaky things that may be upsetting your gut BY LISA TURNER

BELLY’S NOT BETTER Y

ou’re avoiding gluten, minimizing carbs, and taking your supplements— and you’re still experiencing indigestion, bloating, stomach upset, or constipation. It may be that common daily habits are harming your gut. Check out these six surprising gut-killers, and make your belly better right now.

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YOUR SUPER-HEALTHY DIET. Beans, lentils, cashews,

beets, cauliflower, apples, blackberries,, and certain other plant foods are nutrient-dense and loaded with fiber—but if you’re sensitive, they can wreak havoc on your digestive system. These and other good-for-you foods are high in FODMAPS (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols)—carbohydrates that aren’t fully digested and can be fermented by gut bacteria, causing pain, gas, bloating, constipation, and diarrhea in some people. Even if you’re not sensitive to FODMAPs, an increase in high-fiber foods can overload your digestive system and cause distress. And some studies show that decreasing fiber may improve constipation in people following a high-fiber diet. For some, even prebiotic fibers such as inulin and FOS, designed to “feed” intestinal bacteria, can cause gas, bloating, cramps, abdominal pain, and diarrhea.

GUT-HEALTH GUIDELINES: We’re not saying you should stop eating beans, fruits, and vegetables; but if you’re new to a high-fiber diet, start slow. Add fiber-rich foods gradually and drink plenty of water. To make beans easier to digest, soak them overnight to remove oligosaccharides, then drain the soaking water before cooking. And if you have irritable bowel syndrome (IBS) or other chronic gut issues, consider a lowFODMAP diet; studies show it can improve symptoms. Check out Healthy Gut, Flat Stomach: The Fast and Easy Low-FODMAP Diet Plan by Danielle Capalino, MSPH, RD, for more information.

muscle movement in the intestines, and relaxes the esophageal sphincter, which increases the risk of heartburn. Studies also show that alcohol can cause an imbalance in gut bacteria and increase the numbers of harmful bugs. GUT-HEALTH GUIDELINES: Drink in moderation, and not every day. If you do drink, switch to red wine. In one study, hard liquor reduced beneficial bacteria in the gut, while moderate amounts of red wine increased good gut bacteria and decreased harmful bacteria.

THE KETO DIET. Short for ketogenic, the Keto plan drastically reduces carbohydrate intake and replaces it with high quantities of fat. While low-carb diets have many benefits, they can cause problems with digestive health. Studies suggest that a diet high in saturated fat tends to increase harmful gut bacteria while diminishing beneficial bacteria. Keto and other low-carb diets generally tend to be higher in animal protein, which may have an unfavorable impact on the microbiome (nonorganic versions). And if it’s not grass-fed, red meat may promote the growth

an increase in stomach acid and can lead to heartburn, acid indigestion, or reflux. Caffeine also stimulates peristalsis—the rhythmic contractions of the intestines that move stool matter—which can cause diarrhea or loose stools in some people. And drinking coffee can slow digestion: caffeine increases the production of adrenaline and noradrenaline, which causes the heart to beat faster and can result in decreased blood flow to the intestines. It’s also a diuretic, which can impact gastrointestinal health.

GUT-HEALTH GUIDELINES: None of this means that you can’t ever drink coffee; just moderate your consumption and drink a full glass of water after every cup. If you suffer from heartburn, gastroesophageal reflux disease (GERD), or excess stomach acid, try a lower-acid coffee, or switch to a coffee substitute made from mushrooms or adaptogenic herbs. And on a happier note: Some studies suggest that coffee is actually good for gut bacteria, increasing diversity and promoting the growth of some friendly strains.

COCKTAIL HOUR. That daily drink not only harms your liver, it may be messing with your gut as well. Alcohol irritates the stomach lining, interferes with gastric acid secretion in the stomach, impairs

GUT-HEALTH GUIDELINES: You don’t have to ditch your low-carb diet, but if you’re struggling with belly issues, be careful with your saturated fat intake, and skip those sugar alcohols.

YOUR GO-GO LIFESTYLE.

If your highaction way of life means fewer hours of shut-eye, you may be compromising gut health. Lack of sleep increases stomach acid, decreases intestinal motility, and hampers blood flow and digestion. In one study, only two nights of sleep deprivation altered gut microbes and increased the abundance of bacteria associated with weight gain, obesity, and type 2 diabetes. A disruption in your body’s circadian rhythm—lots of parties or late-night work dinners—can increase the risk of a variety of gastrointestinal diseases, including IBS, GERD, and peptic ulcer disease. And a high-stress job or lifestyle can dramatically impact digestive health

A disruption in your body’s circadian rhythm—lots of parties or late-night work dinners—can increase the risk of a variety of gastrointestinal diseases. of harmful intestinal bacteria and potentially increase the risk of IBS and other gut disorders. And some sugar alcohols, used as sugar alternatives on low-carb diets, can cause gas, bloating, and other digestive issues.

THAT STARBUCKS ADDICTION. Coffee causes

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3 HERBS FOR GAS Let’s get something straight. The word “bloating”? It’s the word du jour, and I hear it a lot. The thing is, most people who complain about abdominal bloating don’t know that gas (not just water retention) is a major cause. This “bloat” is any abnormal swelling, or increase in diameter, of the abdominal area. A gut full of gas may sound trivial, but that constant pressure and resulting abdominal pain can be among the most annoying symptoms a person can endure. It pales next to a brain tumor, but it can sure ruin a good day. Gas can form anywhere in the digestive tract, but it largely comes from bacterial action in the large intestine, as a byproduct of fermentation. Those bugs live off our waste. So if undigested carbohydrates make their way to the bacterial homeland, the microbes break them down to simpler compounds, including some in gaseous form. Certain herbs can stimulate the secretion of digestive juices that assist the body in digestion and can help to alleviate gas. PARSLEY-FAMILY HERBS The parsley family is famous for its collection of gas-suppressing seeds—think fennel, cumin, dill, coriander, anise, and caraway. The theory is that the abundant essential oils in these seeds bump up digestive juices, and may also kill bad bacteria. In my mind, fennel is the world champion. In a recent Italian study, fennel and coriander were both found to be natural bactericides. A 2016 study found that anethole, a major constituent in fennel seed, restored delayed gastric emptying. In another trial, 95 percent of study participants taking an herbal mixture containing fennel, as well as dandelion, St. John’s wort, lemon balm, and calendula, experienced complete relief of colitis symptoms, including abdominal pain and cramping, within two weeks. Use fennel, or any of these parsley family seeds, by taking them in capsules, tablets, or tinctures; or chewing the whole seeds or drinking as a tea as needed. GINGER Ginger, a warming herb, is a first-aid kit on a plate. This time-tested remedy is used by nearly every culture in the world as a treatment for gas. It reduces gut spasms, absorbs and neutralizes toxins in the GI tract, and boosts digestive juice secretion, including bile and saliva. A recent paper reported that ginger enhanced fat digestion by stimulating bile and pancreatic lipase enzymes. This spicy root contains constituents that soothe the gut and aid digestion. Prepare a tea and drink after a large meal to ease discomfort. Drink three times a day, or as much as needed to lessen the bloating. I also recommend taking ginger in capsules and tinctures. BLACK PEPPER On the whole, warming herbs reduce gas and bloating, and black pepper is an excellent example. It is one of the most valued herbs in Asia. Piperine, a main active constituent, has a reputation for increasing bioavailability and absorption of nutrients. It works in part by increasing intestinal motility, which is known to reduce gas. It is often combined with long pepper, a close relative. Long pepper tends to moisturize tissues, such as those in the digestive tract, while black pepper tends to reduce excess moisture. Use black pepper in tea or capsules. Start with 500 mg per meal and increase with each meal until you have banned the bloat. —Karta Purkh Sighn Khalsa, DN-C, RH

and also lead to changes in gut microbiota, reducing overall diversity, lowering beneficial bacteria, and increasing potentially harmful bacteria. GUT-HEALTH GUIDELINES: As much as possible, try to keep a regular sleep routine, going to bed at the same time every night and getting up at the same time the next morning (preferably 8 hours later). And practice good sleep hygiene: Avoid excessive caffeine and alcohol consumption, as well as screen time before bedtime; keep your bedroom cool, dark, and quiet; and limit

nighttime snacking to small amounts of highprotein food. If you’re overstressed and have trouble sleeping, natural sleep aids such as valerian root and melatonin can help.

SKIPPING THE GYM. Regular

physical activity not only lowers stress, encourages weight loss, and reduces the risk of chronic disease, it can also positively impact intestinal bacteria and improve gut health. If you’re not moving, the digestive tract can’t move waste

through your system properly, leading to constipation, IBS, and other gut health issues. And recent studies suggest that physical activity can improve gut flora, promoting diversity and increasing levels of beneficial bacteria. GUT-HEALTH GUIDELINES: You don’t have to be a superstar athlete to reap the benefits of exercise. Any regular physical activity, even at low-to-moderate intensities (think walking, gardening, ballroom dancing) is beneficial. The key is to find an activity you like, and keep doing it!

Lisa Turner is a chef, food writer, product developer, and nutrition coach based in Boulder, Colo. She has more than 20 years of experience in researching and writing about nourishing foods, and coaching people toward healthier eating habits. Find her online at lisaturnercooks.com.

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FOODS & ME ALS THAT HE AL

Prostate Protection

Seven super foods that support this tiny but important gland ///BY LISA TURNER

Avocados contain beta-sitosterol, a plant compound that has been linked with reduced symptoms of BPH. Some studies also suggest that plant sterols prevent or retard prostate cancer formation and progression. Avocado is also rich in lutein and other compounds that may protect against prostate cancer. Other foods high in beta-sitosterol include wheat germ, rice bran, soybeans, and peanuts. RECIPE TIPS: Add diced avocados and red onions to scrambled eggs; purée avocados with cocoa powder and honey for a healthy chocolate mousse; sauté onions, jalapenos, and garlic, add broth and chopped avocado, heat through, and purée until silky for a creamy, dairy-free soup. Tomato sauce, and tomatoes in general, are high in lycopene, a carotenoid antioxidant that helps protect against BPH and prostate cancer. Studies show that increased tomato consumption is linked with a lower risk of prostate cancer, and other research suggests that lycopene can slow the progression of BPH. Tomato sauce is more effective than

raw tomatoes, since cooking makes the lycopene more available to the body. Adding olive oil further enhances its absorption. Papaya, watermelon, red peppers, and pink grapefruit are also good sources of lycopene. RECIPE TIPS: Sauté spiralized zucchini, cherry tomatoes, and garlic, and smother with tomato sauce and fresh basil; cook tempeh and onions in tomato sauce for vegan Sloppy Joes (see recipe, right); stuff bell peppers with cooked quinoa, olives, rosemary, tomato sauce, and cheese, and bake until bubbly.

diet have a 35 percent lower risk of prostate cancer. Tofu and edamame are other good sources of soy isoflavones. RECIPE TIPS: Cut tempeh into thin slices, season with tamari, and sauté in olive oil until crispy; coat tempeh with paprika, cayenne pepper, garlic powder, and salt for blackened tempeh burgers; steam crumbled tempeh and use as a filling for spring rolls.

Pumpkin seeds are loaded with zinc, a mineral that's critical for prostate health. Research shows that zinc plays a role in prostate cell functions and survival and may help maintain DNA integrity. Studies suggest that men with BPH and/or prostate cancer have lower blood levels of zinc, and insufficient zinc intake is also linked to BPH. Dietary zinc is easier for the body to absorb than zinc supplements. Sesame seeds, almonds, legumes, eggs, and shellfish are also good sources of this key mineral. RECIPE TIPS: Purée pumpkin seeds, almond butter, garlic, and kale for a nutrientpacked pesto; make veggie burgers with ground pumpkin seeds, onions, black beans, mashed sweet potatoes, and spices.

Broccoli is rich in glucosinolates, plant compounds that protect against prostate and other cancers. In one study, increasing cruciferous vegetable intake to more than three servings per week was associated with a 41 percent reduction in risk for development of prostate cancer. Broccoli is also high in vitamin C, an antioxidant that can reduce the risk of prostate cancer. Other vitamin C-rich foods include citrus fruit, tomatoes, peppers, kale, kiwi, and Brussels sprouts. Kale, cabbage, cauliflower, arugula, and Brussels sprouts are also high in glucosinolates. RECIPE TIPS: Finely chop broccoli florets and toss with cherry tomatoes, red onions, and Caesar salad dressing; riff on fried rice with broccoli florets, shiitake mushrooms, scallions, and cooked quinoa; thinly slice broccoli lengthwise, toss with olive oil and sliced leeks, and roast until crispy.

Tempeh and other forms of soy are high in isoflavones, plant compounds that help protect against BPH and cancer. Soy isoflavones may improve signs and symptoms of BPH, and studies also suggest that soy products decrease prostate cancer cell growth, induce cancer cell death, and regulate other cancer-related cellular processes. It’s also a great protein alternative to meat: some research shows that people who follow a vegan

Onions contain organosulfur compounds, phytochemicals that can protect against BPH and prostate cancer. Garlic, leeks, scallions, and other members of the allium family have similarly protective effects. One study found that men who ate the most garlic and onions had lower rates of prostate cancer. Research has also shown a preventive effect of allium vegetables against prostate and other cancers, and one study found that men with the

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PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK

For guys, prostate health is one of the most critical areas of wellness. Prostate cancer accounts for almost one-third of newly diagnosed cancers in the United States and is the second-leading cause of cancer-related deaths in men in the Western world. And nearly half of American men over the age of 50 have benign prostatic hyperplasia (BPH), an enlargement of the prostate gland that can cause uncomfortable urinary symptoms, as well as bladder, urinary tract, or kidney problems. The good news: a handful of nutrients have been shown to protect against BPH, reduce the risk of prostate cancer, and keep the prostate healthy. Some of the best:

Spicy Sloppy Joes With Tempeh

PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK

Serves 4

This flavorful, easy-to-make entrée swaps tempeh for the traditional ground beef, with lots of garlic and onions simmered in a rich tomato sauce. Our version is pleasantly spicy; skip the jalapeño pepper to dial down the heat. Serve it with a side salad of arugula, avocado cubes, and pumpkin seeds for extra prostate protection.

1 Tbs. olive oil 1 small yellow onion, diced 1 green bell pepper, diced 1 large jalapeño pepper, seeded and minced 1 package tempeh, crumbled 2 garlic cloves, minced 1 cup tomato sauce 4 Tbs. ketchup 1 Tbs. regular or vegan Worcestershire sauce 2 tsp. mustard 4 gluten-free or whole-grain hamburger buns

highest intake of onions, garlic, and scallions had a significantly lower risk of prostate cancer. RECIPE TIPS: Cook finely chopped onions with honey, white balsamic vinegar, and minced rosemary until soft for onion jam; cut yellow onions into thick slices, brush with olive oil and garlic powder, and grill until tender; sauté onion rings in olive oil, drop an egg into the center, cook until firm, and top with minced cilantro and salsa.

1. Heat oil in large skillet over

medium-high heat. Add onion, bell pepper ,and jalapeño , and cook 2 minutes, or until just tender. Stir in tempeh, and cook for 5–7 minutes longer, until tempeh is lightly browned, stirring frequently to avoid burning.

2. Stir in garlic, tomato sauce,

ketchup, Worcestershire sauce, and mustard. Reduce heat and simmer, covered, 7 minutes, until vegetables are cooked through and

➐ Green tea is high in catechin antioxidants, especially epigallocatechin-3-gallate (EGCG), which has been linked in a number of studies to reduced risk of prostate and other cancers. In one study, green tea catechins significantly reduced the incidence of prostate cancer in men with an elevated risk. Research shows that prostate cancer risk declines with increased consumption of green tea, especially in men drinking five or more cups per day.

flavors are blended. Season to taste with salt and pepper.

3. Place bottom half of each

bun on four individual plates. Divide sloppy joe mix between roll bottoms. Cover with bun tops and serve immediately.

Per serving: 430 cal; 24g prot; 18g total fat (3g sat fat); 53g carb; 0mg chol; 830mg sod; 2g fiber; 12g sugar

RECIPE TIPS: Purée matcha green tea

powder with honey and coconut milk, freeze in an ice cream maker, and serve between cookies for an ice cream sandwich; whisk matcha into melted white chocolate chips and form into balls for truffles; stir matcha and ginger powder into waffle batter and serve with warm honey. Lisa Turner is a chef, food writer, product developer, and nutrition coach in Boulder, Colo. She has more than 20 years of experience in researching and writing about nourishing foods, and coaching people toward healthier eating habits. Find her at lisaturnercooks.com.

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asktheNUTRITIONIST/

ANSWERS TO YOUR FOOD QUESTIONS

Eat Like a Greek! Adopt this style of Mediterranean eating to enjoy tasty food, promote longevity, and protect against many diseases. ///BY MELISSA DIANE SMITH

: Do you think there is one

cuisine or cooking style that is healthier than others? —Tanya W., Madison, Wis.

Benefits of the Mediterranean Diet

Perhaps I’m biased (full disclosure: I’m half Greek!), but I think one of the healthiest and easiest ways to cook is Greek, especially low-carb Greek. That means skipping the pita and baklava, and preparing poultry, meats, fish, shellfish, and a wide variety of vegetables using the key ingredients of olive oil, lemon, garlic, and flavorful herbs. Eating Greek is not only satisfying and tasty, but it helps protect against degenerative disease and promotes longevity. The Mediterranean diet is based on the traditional Greek diet and other similar food patterns of nearby countries. It centers around eating real food and emphasizes extra virgin olive oil and other healthy fats, seafood, and a wide variety of vegetables, fruits, whole grains, and legumes. Refined grain products, refined vegetable oils, trans-fats, processed meats,

and foods with added sugars are avoided or discouraged. It was ranked as the best diet of 2019 according to U.S. News & World Report.

Numerous scientific studies show that a Mediterranean-style eating plan can offer widespread health benefits, including increased life expectancy, reduced risk of major chronic disease, and improved quality of life. Some research highlights: Heart Disease. The Mediterranean diet has been found to reduce the burden, or prevent the development, of cardiovascular disease (CVD), and to improve markers of CVD, such as waist-to-hip ratio, blood lipids, and markers of inflammation. Cognitive Decline. The Mediterranean way of eating helps brain health too.

One study with 1,864 participants found that those who followed the diet were less likely to develop dementia and they experienced better cognitive performance in many areas, especially memory. Cancer. A review of 83 studies published in October 2017 in the journal Nutrients suggested that the Mediterranean diet may help reduce the risk of cancers such as breast cancer and colorectal cancer, and help prevent cancer-related death. Another study, published in October 2015 in JAMA Internal Medicine, found that women who ate a Mediterranean diet supplemented with extra-virgin olive oil had a 62 percent lower risk of breast cancer than those who ate a low-fat diet. Other Benefits. Other studies have shown that the Mediterranean diet is linked to lower incidence of depression and lower risk for type 2 diabetes. It also improves blood sugar control more than low-carbohydrate, low-glycemic index,

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and high-protein diets among people managing diabetes. A 2016 scientific review concluded: “In the era of evidence-based medicine, the Mediterranean diet represents the gold standard in preventive medicine, probably due to the harmonic combination of many elements with antioxidants and anti-inflammatory properties.”

How to Go Greek If you’re interested in a Greek-style Mediterranean diet, include these foods: Olive Oil. Use extra virgin olive oil when preparing foods. Olive oil is loaded with beneficial monounsaturated fatty acids and powerful antioxidants, and has been linked to many health benefits, including less inflammation, better brain health, protection against heart disease and stroke, and the ability to help fight cancer. Some people think that olive oil shouldn’t be used in cooking, but that’s not true. Research shows that with its high monounsaturated fatty acid and antioxidant content, olive oil stands up well to heat. One study published in 2018 found that extra virgin olive oil is the most stable cooking oil. Lemons, another staple in Greek cuisine, provide vitamin C and bioflavonoids as well as smaller amounts of B vitamins and minerals. Research shows that consuming lemon juice controls high blood pressure, dizziness, and nausea; may help provide relief from indigestion and constipation; and soothes respiratory disorders. Lemons are used in many popular Greek dishes, including baked chicken Athenian, broiled lamb chops, shrimp scampi, and avgolemono soup, the Greek version of chicken soup (which is made with chicken, lemon, eggs, and rice). Garlic is one of the earliest documented examples of plants employed for treatment of disease and maintenance of health. Hippocrates, the revered physician who said, “Let food be thy medicine, and medicine be thy food,” prescribed garlic for a variety of conditions.

Modern research indicates that garlic may help improve heart health in a number of ways, may protect against cancer, and is a triple threat against infections, boasting antibacterial, antiviral, and antifungal properties. Herbs. Instead of loading foods primarily with salt, Greek cooking uses a variety of aromatic herbs, including oregano, marjoram, dill, fennel, mint, rosemary, sage, thyme, and parsley. Each herb has medicinal benefits and adds its own appeal. Fish and Seafood. Fish and shellfish are an important part of the Greek diet. Sardines, a great source of EPA and DHA omega-3 fatty acids, are one of the most commonly eaten fish in Greece. Baked or broiled fish, such as trout, with olive oil, lemon, and seasonings is a simple, nutritious entrée that is easy to fix. Shrimp and scallops, which are both high in protein and very low in fat, are the most common types of shellfish used in Greek dishes. They’re also “fast” foods, taking less than 10 minutes to prepare. Souvlaki. One of the best-known Greek foods is souvlaki or kabobs—small grilled pieces of meat on a skewer, with or without vegetables. Souvlaki is typically made from chicken, lamb, beef, or pork and also can be made with shrimp, scallops, or pieces of a firm fish such as sea bass, mahi-mahi, or swordfish. Greek Yogurt and Tzatziki. Like regular yogurt, Greek yogurt is packed with gut-beneficial probiotics, but it is thicker because the yogurt has been strained to remove the liquid whey. This reduces its lactose content and makes it higher in protein. People following a Greek diet often eat Greek yogurt with fruit, or they eat tzatziki, a dip made with Greek yogurt, cucumbers, olive oil, and herbs. Hummus. For Greek-style snacking, try veggie sticks with hummus, a dip that has been eaten for thousands of years. It’s made with garbanzo beans, garlic, sesame tahini (sesame seed butter), and olive oil.

Greek Salad and Horiatiki Salad. Made with tomatoes, red onion, cucumber, olives, feta cheese, olive oil, and red wine vinegar, both of these salads are common side dishes. The difference is that Greek salad also contains lettuce and Horiatiki salad does not. Greens. A high intake of greens is a key component of the Mediterranean diet. Spinach is a green used in many recipes, including horta vrasta, a traditional side dish made with boiled greens topped with salt, pepper, olive oil, and lemon juice. The Greek diet also makes extensive use of endive, dandelion greens, and chicory. Dolmades are stuffed grape leaves typically filled with rice, herbs, and sometimes meats. Grape leaves are low in calories and have a very high antioxidant content—about 10 times the antioxidant activity of grape juice or pulp. Fresh Fruit. Instead of ice cream or Greek pastries, reach for strawberries, grapes, fresh figs, oranges, or apples. If you don’t like all Greek foods or have food sensitivities, personalize the diet.I eat more lamb and beef than fish, and I avoid grains and tomatoes. This allows me to avoid symptoms from foods that cause me problems and still enjoy the many health benefits of the Greek diet.

Melissa Diane Smith, who specializes in using food as medicine, is an internationally known journalist and holistic nutritionist who has more than 20 years of clinical nutrition experience. She is the cutting-edge author of Going Against GMOs, Going Against the Grain, and Gluten Free Throughout the Year, and the coauthor of Syndrome X. To learn about her books, long-distance consultations, nutrition coaching programs, or speaking, visit her websites: melissadianesmith.com and againstthegrainnutrition.com.

more at betternutrition.com For links to the studies cited in this article, visit betternutrition.com. Do you have a question for the nutritionist? We would love to hear from you. Please email your questions to bnaskthenutritionist@gmail.com.

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healthyDISH/

RECIPE MAKEOVERS FULL OF MODERN FL AVOR

Fiery Labor Day BBQ Sauce Say goodbye to the summer grilling season and turn up the heat with this habanero-infused sauce /// BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC

FEATURED INGREDIENT:

Blackstrap Molasses

I’m often asked if there are any sweeteners that are actually good for you. One that always comes to mind is blackstrap molasses. Molasses is a byproduct of sugar refining that contains all the nutrients from the raw sugarcane plant. Since the roots of sugarcane grow very deep, they are able to receive a pretty broad range of minerals and trace elements that are usually lacking in the topsoil. During the refining process, sugarcane plants are boiled to a syrup from which the crystals are extracted. Then they’re boiled two more times, both of which produce molasses. Each successive boiling produces a molasses with less sugar. Blackstrap molasses comes from the third (and final) boiling and has the least amount of sugar of the three boils—but more of the vitamins, minerals, and trace elements found naturally in the sugarcane plant. Blackstrap molasses is very dark and has a robust, somewhat bitter flavor. It’s used in a variety of dishes as a sweetener and coloring agent. It’s also widely accepted as a “health food.” It can be used in any number of recipes and is particularly suitable for gingersnaps, soy-based sauces, licorice, canned baked beans, and—homemade BBQ sauces! Blackstrap molasses is a very good source of iron, potassium, calcium, and magnesium, and an excellent source of manganese and copper. It also contains a small amount of the cancer-fighting mineral selenium. There are all sorts of claims about the health benefits of taking blackstrap molasses as a nutritional supplement, some of which are far-fetched. But where there’s that much smoke, there’s probably a fire somewhere, and there’s no doubt that this sweet staple is packed with health-promoting nutrients. To my taste buds, blackstrap molasses is wonderfully delicious and rich, and a nutrientdense sweetener that I feel good about recommending for most people. Best bet: Look for unsulfured blackstrap molasses from organic sugar.

Fiery Homemade BBQ Sauce Makes about 2 cups (6 servings)

1 Tbs. coconut oil 1 large yellow onion, finely diced 6 garlic cloves, minced 1 habanero pepper, seeded and finely chopped (or more, to taste) ¾ cup vegetable broth (or water) ½ cup raw apple cider vinegar ½ cup fresh-squeezed lime juice 1 6-oz. can tomato paste ¼ cup Sucanat (or packed brown sugar or monk fruit, for a no-added-sugar option) 3 Tbs. dark rum 2 Tbs. blackstrap molasses 1 Tbs. Dijon mustard 1 Tbs. Worcestershire sauce ¾ tsp. salt ½ tsp. dried thyme

1. Heat oil in large skillet over medium high

heat. Add onion, and cook about 4 minutes, until starting to soften. Add garlic, and cook 30 seconds.

2. Remove from heat and transfer contents

to a small slow cooker (1-1½ quarts). Stir in remaining ingredients from habanero through thyme, and mix well.

3. Cover, and cook on high 1½–2 hours

NOTES FROM THE CLEAN FOOD COACH The slow cooker method really helps develop the flavors of this sauce, but if you don’t have a small one, you can prepare this recipe on the stovetop. After the garlic has cooked, sprinkle the Sucanat evenly over the onion mixture to melt it. Add the remaining ingredients, bring to a simmer, lower heat to medium, and cook for about 15 minutes until it thickens and gets a little glossy. Watch liquid level while simmering and stir in a little more broth or water if it gets too thick. Cool and purée until smooth.

until mixture comes to a simmer. Remove insert, stir well, recover, and let sit about 1 hour. Purée cooled sauce until smooth (an immersion blender works well for this). Transfer to storage container and keep refrigerated for up to 2 weeks.

Per serving: 130 cal; 2g prot; 2.5g total fat (2g sat fat); 23g carb; 0mg chol; 690mg sod; 1g fiber; 16g sugar

PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK

If you think Chef Jeannette is kidding about the “fiery” in the title of this recipe, let me alert you: she’s not. This is hot stuff, largely thanks to the intense flavor and spice of the habanero pepper, one of the strongest types of chili pepper. (Chili peppers are themselves a member of the Capsicum genus, which means they’re filled with capsaicin, the pain-killing, metabolism-boosting ingredient that makes them so fiery as well as so good for you!) The thing about making your own BBQ sauce is that you control what goes in there—no artificial ingredients, much less sugar than the store-bought kind, and no highfructose corn syrup, which most commercial BBQ sauces are loaded with. There’s nothing here but top-quality, high-flavor, fresh ingredients. And seriously folks, this sauce, in Chef Jeannette’s words, is kickin’. So use caution. Only the brave need apply! —Dr. Jonny

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cookwithSUPPLEMENTS/

E A SY WAYS TO BOOST YOUR NUTRITION

Health-Boosting Smoothie The list of apple cider vinegar (ACV) benefits is extensive. Add it to your smoothies and other drinks to reap its benefits /// BY MAUREEN FARRAR Pear-Berry Blast

r’s p edito ick

Serves 2

blender.

2. Blend on high until thoroughly combined and frothy.

3. Consume immediately or store tightly

sealed and unrefrigerated up to 4 hours.

Per serving: 100 cal; 2 g pro; 1 g fat; 25 g carb; 10 g fiber; 13 g sugar Excerpted from Apple Cider Vinegar Drinks for Health: 100 Teas, Seltzers, Smoothies, and Drinks to Help You Lose Weight, Improve Digestion, Increase Energy, Ease Colds, Relieve Stress, and Look Radiant by Britt Brandon (Adams Media, 2018).

n ey Ho le

Cid

e r V i ne g a r w ith

PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK

1. Combine all ingredients in a large

1 Tbs. apple cider vinegar 1 medium pear, peeled and cored 1 cup raspberries 1 cup blackberries 2 cups purified water (pH-balanced)

vit Co m

With plentiful vitamins and minerals, such as vitamins A, C, and K, iron, magnesium, and phosphorus, pears provide gut-friendly fiber that aids in digestion. Fiber helps ferry food through the digestive system without the fear of food particles being caught in the large intestine’s pockets. Apple cider vinegar assists in this work by providing nutritious enzymes that help break down food as it passes through the digestive system. Improving digestion and supporting the body by ensuring the proper absorption and distribution of nutrients, pears and ACV combine to create the perfect drink for digestion!

• SEPTEMBER 2019

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