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FROM THE EDITOR

T

A new outlook

SHUTTERSTOCK

he new year has arrived, and what a year it’s going to be! 2024 brings with it more than the promise of a fresh start—it’s also full of new and exciting opportunities. As we leave behind the joy and bustle of the holiday season and return to our routines, we’re prioritizing health and wellness, and consciously choosing to put ourselves first.

Our winter issue of Live Naturally is dedicated to just that­—deeply connecting with ourselves and nurturing the systems that keep us going. We’re focusing on cardiovascular and digestive health, and the importance of supporting our bodies’ natural detoxification processes.

We’re highlighting some fascinating facts and inspiration to keep our hearts and digestion in tip-top

VISIT US ONLINE livenaturallymagazine.com

condition throughout the colder months. We’re also exploring different ways in which we can detoxify our environment—from expert advice on navigating seasonal and environmental changes to exploring the concept of a zero-waste kitchen.

At Live Naturally, our motivation to better ourselves is at an all-time high, and our team is here to help you keep your purpose strong as you choose your path for 2024. So, whether you’re making small changes or big transformations this year, we’re here for you! Let’s keep that momentum going as we embark on a new and healthier chapter, together.

Wishing you a healthy new year and continued wellness.

—The Live Naturally team

CONTACT US editor@livenaturallymagazine.com

FOLLOW US

LIVENATURALLYMAGAZINE.COM

1

CONTENTS WINTER 2024

05 15

BEGIN 05 Keep your heart healthy this winter Beat the chill and boost heart health 06 Thriving in winter Taking care of and nourishing our winter bodies

KITCHEN 08 Snack goals Kickstart the new year with these healthy snacks 10 New year reset Refresh your routine with products that are good for you and the planet

2 WINTER 2024 | LIVE NATURALLY

EAT 13 Cook More, Waste Less

by Christine Tizzard 16 Scrumptious Scandinavian Embrace hygge with a new Nordic menu 20 Go with your gut Support your digestive health with these delicious, gut-friendly recipes

BOOST

recipe index

24 Breathing fire Extinguish acid reflux and GERD naturally

This bread is bananas, 14

26 Body unburdened Bolstering detoxification in a toxic world

Cardamom and golden raisin spelt cookies, 17

30 Inflammatory facts How inflammation affects cardiovascular diseases

Open-faced rye sandwich with butternut “gravlax”, 18

AVAILABILITY OF PRODUCTS FEATURED IN THIS ISSUE MAY VARY BY STORE LOCATION.

COVER PHOTO

BY SCOTT YAVIS

Packed peppers, 14 Nan’s fish cakes, 15

Savory beet yogurt bowls with elderflower dressing, 17

Dilled buttermilk, potato, and watercress soup, 18 Beet and walnut tacos with carrot miso salsa, 21 Indian eggplant and tomatoes with fennel and cumin, 21 Roasted cauliflower salad with toasted almonds and ginger-turmeric vinaigrette, 22 Roasted root vegetables with pomegranate, 23

(CLOCKWISE FROM TOP LEFT): SHUTTERSTOCK; SCOTT YAVIS; REENA NEWMAN

17

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Order ingredients for any Live Naturally recipe online through your local Kroger store!

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EDITO RIA L Group Content Director, Editor-in-Chief • Tracy Peternell Managing Editor • Melissa Curman Senior Editor • Sandi Gauvin Editor, CNHR • Bruce W. Cole Editors • Laura Newton, Makena Wardle, Vibha Shukla Managing Editor, Digital • Colleen Bryon Digital Assistant • Michelle von Hahn

DES IG N Group Creative Director & Photographer • Scott Yavis Art Director, Publications • Iva Zima Senior Graphic Designers • Lindsay Burke, Alvarro Pastorin

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PUBLISHED BY ALIVE PUBLISHING GROUP apg.alive.com ADVERTISE WITH US advertise@alive.com GET IN TOUCH editor@livenaturally magazine.com US ADDRESS Alive Publishing Group Inc. 138-1733 H St, Suite 450, Blaine, WA 98230

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ADVERTISING POLICY Live Naturally accepts advertising based upon space availability and consistency with its mission to promote a natural health and wellness lifestyle. Live Naturally is not responsible for the content of advertisements, the products offered, or the viewpoints expressed therein.

EDITORIAL NOTE The information provided in this magazine is for educational and informational purposes only. It should not be used as a substitute for the advice of a qualified and licensed practitioner or health-care provider. The opinions expressed here are not necessarily those of Alive Publishing Group Inc. or its affiliates or parent company. Different views may appear in future articles or publications.

Articles in Live Naturally and Optimum Wellness are copyrighted and must not be reprinted, duplicated, or transmitted without permission. Four issues published per year.

| BEGIN

not wrong to indulge every now and then, strive for a balanced and heart-healthy diet by incorporating plenty of fruits, vegetables, whole grains, and lean proteins into your meals. Foods rich in omega-3 fatty acids, like salmon and walnuts, may help improve cholesterol and triglyceride levels. Eat mindfully and incorporate colorful vegetables and lean proteins into your winter soup and stew recipes.

Additionally, limit your intake of salt, processed foods, and sugary beverages to keep your heart healthy.

Keep your heart healthy this winter

STAY HYDRATED

Beat the chill and boost heart health

BY TRACEY SHAFFER, RDN, LD

A

s the winter season ushers in chilly temperatures, it’s essential to pay close attention to your heart health. A drop in the temperature, rather than how cold it is, is what affects your cardiovascular system. This drop can pose unique challenges, making it crucial to take steps to maintain a healthy heart during the colder months. Let’s explore some strategies to keep your heart in top shape as we look forward to warmer days.

SHUTTERSTOCK

DRESS FOR THE WEATHER Cold weather can cause your blood vessels to narrow in order to preserve body heat, leading to increased blood pressure and heart rate.

This is a normal response to cold; however, it puts added strain on your heart and can be a cause for concern for those with an existing heart condition. Recently, researchers have shown that the effects of a cold spell can still be seen on a person’s health two or more weeks later.

Dressing warmly with layers will help your body maintain a stable

temperature by trapping air between each layer for insulation. Layers will also help you keep from overheating as you can easily remove items of clothing as you become warmer. Protecting your extremities is of utmost importance as we tend to lose heat through our head, hands, and feet. Wearing a hat, head scarf, and gloves can protect against cold and even frostbite and will help you retain heat.

metabolism, and even appetite. One of the primary challenges in winter is the temptation to stay inside.

However, physical activity is crucial for heart health, restorative sleep, and a positive mood. Regular exercise also helps maintain a healthy weight, lower blood pressure, and reduce the risk of heart disease.

Embrace outdoor activities like brisk walks or winter sports. If outdoor activities are not possible, consider indoor alternatives like home workouts, dancing, or even house chores like sweeping and vacuuming.

MAINTAIN A HEART-HEALTHY DIET Winter often entices us with hearty, higher calorie comfort foods. While it’s

Cold temperatures can make it harder to stay hydrated (we typically feel less thirsty during winters). Dehydration requires your heart to work harder to pump blood. In addition, not being properly hydrated makes your blood thicker and constricts blood vessels, which can increase blood pressure and potentially lead to increased strain. Aim to drink at least eight glasses of water a day and consider warm beverages such as hot herbal teas, soups, and broths for hydration and warmth.

Avoid caffeine as it can contribute to dehydration.

While cold weather brings its unique set of challenges, taking proactive measures can help you maintain a strong and healthy heart. By dressing warmly, staying active, eating a heart-healthy diet, and staying hydrated, you can help your heart stay in optimal shape even during the coldest months.

Remember that your heart deserves year-round care, so make these habits part of your daily routine to enjoy a happy and hearthealthy winter season.

STAY ACTIVE During the colder months, your body may experience changes in energy levels,

Tracey Shaffer, RDN, LD, NBC-HWC, is a registered dietitian and certified health coach who’s committed to helping patients improve their health.

LIVENATURALLYMAGAZINE.COM

5

Thriving in winter Taking care of and nourishing our winter bodies

BY CAROLE AMES

ECHINACEA ELDERBERRY PROBIOTICS VITAMINS C, D, & K2 ZINC

6 WINTER 2024 | LIVE NATURALLY

SHUTTERSTOCK

Winter wellness supplements

SELF CARE | BEGIN

FIVE ELEMENT THEORY

T

he change of seasons, including the arrival of winter, is a given on planet Earth. All sentient creatures shift and change through the seasons, which can have an impact on our daily lives.

PHYSIOLOGICAL IMPACTS Colder weather and shorter days can cause shifts in our behavior. This can lead to other impacts: immune system (greater exposure to flu and colds) heart (narrowing blood vessels for increased risk of heart attack) balance (icy sidewalks) skin (dryness) body temperature (risk of hypothermia and frostbite) The simplest approach here is awareness and precaution. Dressing appropriately, hydrating and moisturizing, moving with care, adjusting outdoor exercise routines, and practicing good hygiene can all help mitigate these risks and minimize the number of inadvertent face-plants!

WHAT ABOUT MY MOOD? The changes in temperature and daylight, plus less social activity, can also affect our mental and emotional health, leading to loneliness, occasional unhappiness, or seasonal affective disorder (SAD). By contrast, more introverted folks may relish this season.

Although the cause of SAD is not entirely clear, it appears that reduction in sunlight exposure affects our circadian rhythms, leading to increased production of melatonin (the sleep hormone) and decreased production of serotonin (a “feel good” hormone).

This chemical change can cause lower energy and sex drive, increased appetite (especially for carbs), and less desire to socialize. SAD may also affect cognitive function, including concentration and short-term memory.

Treatments for winter depression, or SAD, include full-spectrum light therapy and/or medication (such as antidepressants). Vitamin D may be helpful, though there is not enough research into its use with SAD patients to be conclusive.

SELF-CARE STEPS TO REDUCE IMPACTS.

healthy sleep habits

regular exercise

healthy diet, including limiting sugary foods

According to the five element theory in Chinese medicine, there are different ways to understand the seasons. Alana Boorman, a Five Element Acupressure practitioner, explains that winter is associated with the element of water, which is associated with organs, emotions, and spiritual aspects.

Physical aspects In the five element theory, the organs associated with the water element are the kidney and bladder. “The organs, as well as chi (universal energy), reflect balances and imbalances related to our physical bodies,” says Boorman. “Physical imbalances can sometimes manifest during winter as kidney disease, back pain, urinary tract infections, low libido, or fatigue.”

Emotional aspects She goes on to explain the emotion for the element of water can include “fear, the interrupted flow of energy that can cause someone to become immobilized or frozen. Other imbalanced emotions during winter [can] include the absence of fear (foolhardiness) and apprehension.”

Spiritual aspects “Like the transformation of deep hibernation to re-emergence,” Boorman says, “we must slow down and deeply rest in our belief in the felt sense of the continuity of life, and trust that in spring we will return to a time of productivity and decision making.”

Five element prescription Boorman provides the following suggestions: Drink plenty of warm fluids, including tea, and stay warm.

Consume root vegetables, soups with miso, seaweed, kelp, flaxseeds, and beans.

Choose herbs such as gingerroot, nettles, and juniper berries.

Align with winter by sinking into restorative sleep, limiting risk, reflecting on your strengths, trying qi gong , and trusting in the perpetual cycle of regeneration.

ALIGN WITH THE RHYTHM OF NATURE Some folks love winter, others are less thrilled. Of course, we have no choice in the matter unless we’re eternally globe-hopping to our preferred environments. As with most things in life, though, attitude is profoundly important.

Winter is part of the eternal rhythm of nature, and every season offers new challenges and benefits. Approach winter as an opportunity to attend to your physical being; create space to rest and regenerate; nourish your body and soul with foods, beverages, fireside chats, music, movement, and introspection; and prepare for the season of renewed growth ahead.

BODY ATTUNEMENT 1 Breathe consciously and reflect.

2 Observe any shifts in mobility, ease, energy, or mood.

3 Adjust behavior and body care as needed.

4 Embrace nature’s efforts to heal and regenerate, in the world and in you.

5 Breathe consciously and proceed with awareness.

What is qi gong?

A gentle Chinese exercise, qi means “breath” or “to breathe,” and gong means “work,” so together qi gong means “breath work,” or the art of coordinating the breath to maintain good health.

Carole Ames is a counselor, consultant, and group facilitator.

Her side gigs are theatre and writing. She thinks life can be fun. Find her at creativepursuits.ca or haven.ca.

LIVENATURALLYMAGAZINE.COM

7

Snack goals

BARE CHIPS

SKINNYDIPPED ALMONDS

Bare chips is making snacking simple.

These chips are made with real fruits and coconuts, baked to crunchy perfection. Made with no artificial colors, flavors, or preservatives, these delightful chips are non GMO, gluten free, kosher, a good source of fiber, fat free, and contain no added oil, fats, sugar, and preservatives. Bare chips come in a wide range of healthy fruit flavors.

SkinnyDipped Almonds, unlike traditional chocolate nuts, have a super thin layer of chocolate or yogurt, so you get more nut than sugar in every bite and just enough chocolate or yogurt to make your day a little sweeter. These non-GMO, gluten-free, plant protein-rich snacks will nourish your body and your spirit. Whole roasted SkinnyDipped Almonds are available in a variety of fun flavors.

FOOD SHOULD TASTE GOOD

REAL FOOD FROM THE GROUND UP

WHISPS CHEESE CRISPS

Food Should Taste Good chips are the ultimate snacking chip. Their gluten-free, non-GMO, and kosher tortilla chips can be enjoyed alone or paired with a fresh dip, fresh fruit salsa, or hummus. The bean, multigrain, blue corn, sweet potato, and black bean chips combine wholesome ingredients like black beans, flaxseeds, sunflower seeds, sesame, and quinoa to create a snack that’s loaded with irresistible flavor and a delightful crunch.

Real Food From The Ground Up snacks are packed with real cauliflower to give you more of what you love—more flavor, more crunch, and more bites per serving. These healthy cauliflower snacks are non GMO, vegan, and gluten free so that you can enjoy them without any “snack-rifices.” Get your snack on with their crackers, stalks, pretzels, tortilla chips, and potato chips.

Light, crunchy Whisps Cheese Crisps are made of 100% real artisanal cheese that are simply grated and baked to crunch. This delicious keto-friendly and gluten-free snack is a good source of protein and calcium, and is sure to satisfy your cheesy cravings. Whisps Cheese Crisps come in eight delicious flavors like Asiago & Pepper Jack, Barbeque Cheddar, Cheddar, Garlic Herb, Hot & Spicy, Tangy Ranch, and Parmesan to pick from!

Kickstart the new year with these healthy snacks

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8 WINTER 2024 | LIVE NATURALLY

SHUTTERSTOCKX; PHOTOS COURTESY OF BRANDS

K ITCHEN | PRODUC TS WE LOVE

NE W !

READY IN A WHISTLE!

BOB EVANS MAKES IT EASY TO ADD DELICIOUS VEGGIES TO YOUR DINNER

With our NEW Farmhouse Favorites, all you need is 5 minutes and a microwave to enjoy the deliciousness! You’ll hear your food whistle while it heats up in our innovative packaging—ensuring the same crispy texture, vibrant color and delicious taste as restaurant-style veggies.

F I N D U S I N T H E R E F R I G E R AT E D S E C T I O N . © B OB E VANS FARMS , LLC 2024

New year reset

Refresh your routine with products that are good for you and the planet

BARILLA

LUNCHSKINS

HOP WTR

BOB EVANS

Barilla pesto sauces are made with fragrant Italian basil and freshly grated Italian cheeses that provide irresistible flavor to a variety of dishes.

Available in two variations, Creamy Genovese Pesto and Rustic Basil Pesto, Barilla’s pesto sauces combine creamy with classic, making them perfect to be paired with all of your favorite foods from pastas, grain bowls, and risottos to sandwiches, wraps, and pizzas.

No matter where you are in your plastic-free journey, Lunchskins food storage bag has a perfect alternative to single-use plastic that fits your lifestyle. These bags are ideal for using at home or on the go. Affordable and earth friendly, their dishwasher-safe reusable bags can be used over a long time. And their durable paper bags are easy to use once and toss responsibly.

HOP WTR is a non-alcoholic sparkling hop water crafted with bold hops and moodboosting ingredients. This blend of stress-busting hops, adaptogens, and nootropics bursts with healthy benefits while tasting light, crisp, and satisfying. Cheers to never having to choose between having fun or missing out— from barbecues to bonfires, this non-alcoholic, no-calories, no-carbs, no-sugar beverage is the perfect plus one to all your social plans.

Elevate your plate with Bob Evans Farmhouse Favorites. These veggies require no prep work and are packed with flavor.

After just 5 minutes in the microwave, you’ll have restaurant-style sides to add to your meal! You’ll hear your food whistle while it heats up in its innovative packaging—ensuring the same crispy texture, vibrant color, and delicious taste as restaurant-style veggies.

Pesto

Farmhouse Favorites

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

10 WINTER 2024 | LIVE NATURALLY

PRODUC TS WE LOVE | K ITCHEN

Boost your smoothie Get the most out of your smoothies

Smoothies are an easy and delicious way to pack a ton of nutrients in one meal, and the best part?

They can be tailored to your personal taste as well as to whatever produce you’ve got sitting in the fridge. We’ve got a quick recipe to get started!

Green Passion Smoothie

SHUTTERSTOCK; PHOTOS COURTESY OF BRANDS; COURTESY AMAZING GRASS

GARDEN OF LIFE Not all proteins are made alike or derived from the same source.

Whether you are looking for a plant-based product or a protein sourced from dairy, Garden of Life offers the cleanest, highestquality proteins for the entire family. From professional athletes, to weekend warriors, to people on-the-go, we’ve got you covered.

SOYLENT READY TO DRINK!

Soylent has created the most nutritionally complete, most convenient, and most sustainable food on the planet. And yes, it tastes amazing. Offering nutrition in convenient formats, Soylent makes sustainable nutrition accessible, appealing, and affordable. It is portable, requires no refrigeration and is shelf stable for over a year. You can enjoy it anytime or anywhere, without prep or clean-up!

AMAZING GRASS This powder blend is a thoughtful combination of 14 fruits, veggie, and greens for a delicious way to feel amazing every day. Add one scoop to water or juice, boost your favorite smoothie or even bake into tasty recipes. It’s a simple way to support your overall health and wellness.

1 cup unsweetened nut milk 1 spotty banana 1/2 cup frozen passionfruit 1/2 cup fresh/ frozen pineapple 1/2 avocado 1 scoop Amazing Grass Original Greens Blend 1 cup spinach 1 tsp fresh lime juice DIRECTIONS 1. Add all ingredients to a high powered blender, and blend until smooth.

2. Enjoy!

LIVENATURALLYMAGAZINE.COM

11

ONE CHEF :: THREE RECIPES | E AT

CHEF IT UP Conscious cooking Make the most of food scraps and leftovers with Christine Tizzard’s zero-waste recipes from Cook More, Waste Less

M Zerowaste tip:

Apple slices can keep your baked goods and breads moist, just cozy up a few slices in a sealed container with any extra baked goods you have to prevent them from going stale too quickly.

y hope with this cookbook is to show how you can make small changes and work toward minimizing your food waste. Even simple, small shifts in how we buy, cook, and eat food can make a significant difference to the amount of food waste we produce. And if going zero waste feels unattainable, remind yourself regularly, as I do, that it is a goal and not a hard target.

The recipes demonstrate creative ideas to use up what is already in your fridge, freezer, and pantry, as well as how to transform leftovers, and how to use the often-overlooked parts of food (from onion skins to banana peels) we might usually throw away.

Whether you are an environmentally or socially conscious eater, someone working with a tight food budget, or just looking for new ideas for what to cook, I hope you enjoy this journey towards zero waste. »

REENA PHOTO NEWMAN CREDIT

THIS BREAD IS BANANAS (RECIPE PG. 14)

LIVENATURALLYMAGAZINE.COM

13

This bread is bananas MAKES 1 LOAF

2 overripe bruised bananas, peels and all 1/2 cup butter, at room temperature 3/4 cup sugar 1 1/2 cups flour 1 tsp baking soda 1 tsp baking powder Pinch salt 2 eggs 1/2 cup buttermilk 1 Tbsp pure vanilla extract OPTIONAL ADD-INS

1/2 – 1 cup chocolate or dark chocolate chips 1/2 cup chopped nuts and/or seeds DIRECTIONS 1. Preheat oven to 350 F and line or grease loaf pan. Bring large pot of water to boil.

3. Using hand mixer or stand mixer fitted with paddle attachment, mix butter and sugar together until incorporated, light, and fluffy.

4. In medium-size bowl, mix flour with baking soda, baking powder, and salt.

5. Using blender or food processor, blend bananas, peels, eggs, buttermilk, and vanilla.

6. Slowly beat banana mixture into butter mixture until incorporated. Beat in flour mixture until combined. Stir in any optional add-ins if using.

7. Pour mixture into prepared pan and bake for about 1 hour or until a toothpick comes out clean.

PER 1/8 OF LOAF: 377 CAL; 7 PROTEIN; 18 G FAT; 50 G CARB (27 G SUGARS); 291 MG SODIUM; 2 G FIBER

HOVER YOUR SMARTPHONE CAMERA OVER THE CODE TO SHOP THIS RECIPE ONLINE.

14 WINTER 2024 | LIVE NATURALLY

SERVES 4

PEPPERS

4 bell peppers 1/2 lb cooked protein 1 cup cooked grains 1–2 cups sauce such as a homemade tomato (see subrecipe) or cream Salt and pepper 1/2 cup (or more) grated cheese or a few Tbsp of nutritional yeast (+ extra to garnish), divided OPTIONAL ADD-INS

2–3 green onions, chopped Fresh herbs, chopped, or a few tsp dried herbs Hot sauce, to taste MARINARA SAUCE

1/4 cup olive oil 4 – 8 cloves garlic, finely chopped 4 lb fresh tomatoes, chopped, or 2 cans (28 oz each) tomatoes Salt and pepper Pinch crushed red pepper flakes (optional) 3 Tbsp chopped fresh basil CAN SUBSTITUTE

• Bell peppers with field or poblano peppers, cut in half lengthwise; amount of filling may change depending on size of the peppers

DIRECTIONS PEPPERS 1. Preheat oven to 375 F and grease baking dish big enough to hold peppers with oil or butter.

2. Cut tops of bell peppers, as you would a jack-o’-lantern. Discard seeds and membranes. Remove stems from tops and discard, reserving tops for filling. Dice tops.

3. Place peppers cut side up in prepared dish. If peppers won’t stand up, you can slice some of their bottoms off to even them out.

4. In bowl, mix protein, grain, sauce, and any optional add-ins with diced pepper tops and season to taste with salt and pepper. Mix in cheese, reserving a little to use as garnish. Spoon stuffing into peppers and sprinkle cheese over top.

MARINARA SAUCE 1. In large pan over medium heat, heat olive oil. Add garlic and cook until softened, about 3 to 5 minutes.

2. Add tomatoes, red pepper flakes, and pinch of salt. Bring sauce to simmer and let thicken, about 15 minutes. Stir in basil towards the end of cooking time.

Taste and adjust seasoning with more salt, pepper, or basil. If you like, blend or puree sauce.

PER SERVING: 544 CAL; 46 G PROTEIN; 29 G FAT; 27 G CARB (9 G SUGARS); 187 MG SODIUM; 3 G FIBER

5. Pour just enough water in baking dish to cover the bottom.

Cover peppers loosely with compostable parchment, silicone baking mat, or top of a pot or pan.

6. Bake for 20 minutes, then uncover and bake for an additional 5 to 10 minutes to brown the tops. The filling should be heated through and peppers softened.

Excerpted and adapted from Cook More, Waste Less by Christine Tizzard © 2021 Christine Tizzard. Photography © Reena Newman. Published by Appetite by Random House®, a division of Penguin Random House Canada Limited. Reproduced by arrangement with the Publisher. All rights reserved.

REENA NEWMAN (2)

2. Peel bananas and roughly chop peels. Simmer peels in boiling water for 5 minutes and then drain, rinse under cold water, and set aside.

Packed peppers

ONE CHEF :: THREE RECIPES | E AT

Nan’s fish cakes MAKES 12

2 cups (about 3/4 lb) cooked mashed potatoes 1/4 cup finely chopped onions 1/4 cup finely chopped celery tops 2 Tbsp chopped fresh parsley and/ or parsley stems 2 Tbsp chopped fresh dill 1 tsp smoked paprika 1/8 tsp ground or freshly grated nutmeg

1 egg, beaten 2 good pinches of salt Pinch pepper 1 lb cooked boneless skinless salmon, cod, trout (any white fish really), flaked 1/4 cup oil or butter

CAN SUBSTITUTE:

• Cooked fish with well-soaked salt cod, cooked 5 minutes in boiling water and drained well • Potatoes with 1/2 cup dry breadcrumbs or crushed crackers • Dill with savory, thyme, sage, chives, oregano, or curry powder • Celery tops with bell pepper

3. Using your hands, portion out about 1/4 cup of mixture. Form it into fish cake about 2 to 3 inches in diameter and 1 inch thick and place on baking sheet. Repeat with rest of the mixture. If you have time, place in fridge for 20 minutes to allow them to firm up and hold their shape better during frying.

OPTIONAL ADD-INS

DIRECTIONS 1. In large mixing bowl, combine mashed potatoes with onions, celery tops, parsley, dill, paprika, nutmeg, and any optional add-ins.

4. Preheat large cast-iron pan or sauté pan over medium heat. Add oil and fry cakes until well browned on both sides, 7 to 9 minutes total.

2 tsp ground sumac Chili powder Citrus zest Favorite hot sauce

2. Mix in egg, salt, and pepper. Fold in flaked fish.

PER SERVING: 171 CAL; 7 G PROTEIN; 10 G FAT; 14 G CARB (.2 G SUGARS); 345 MG SODIUM; .5 G FIBER NUTRITIONAL VALUES CALCULATED BY LIVE NATURALLY.

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scrumptious

SCANDINAVIAN EM B RAC E H YG G E W I TH A NEW NORD I C MENU

B Y A L L I S O N D AY, R H N

16 WINTER 2024 | LIVE NATURALLY

|

P H OTO S B Y S C OT T YAV I S

H E A LT H Y K I T C H E N | E A T

CARDAMOM AND GOLDEN RAISIN SPELT COOKIES MAKES 18 COOKIES

Crispy on the outside, tender on the inside, and perfectly spiced with cardamom, a spice used in many traditional Scandinavian baked goods. These fragrant cookies use just one bowl, and can be jazzed up with any dried fruit you like (or chocolate chips).

1 large organic egg 1/3 cup coconut sugar or evaporated brown cane sugar 1/3 cup coconut oil, melted and cooled slightly 2 tsp vanilla extract 1 tsp ground cardamom 1/2 tsp salt 2 cups spelt flakes or large-flake rolled oats 3/4 cup light spelt flour or gluten-free all-purpose flour 1/2 cup golden or sultana seedless raisins DIRECTIONS 1. Preheat oven to 375 F. Line large-rimmed baking sheet with parchment paper.

2. In large bowl, mix egg and sugar until combined. Mix in oil, vanilla, cardamom, and salt, followed by spelt flakes or oats, until combined.

Mix in flour and raisins. Roll into heaping 2 Tbsp balls on prepared baking sheet, spacing 2 inch apart (requires baking in 2 batches). Gently press down to slightly flatten.

3. Bake cookies for 12 to 15 minutes, until dry to the touch and golden brown on the bottom. Cool on wire rack.

Repeat with remaining cookie dough. Store airtight at room temperature for up to 1 week or freeze for up to 2 months.

Replace beets with peeled orange and grapefruit slices to turn this into a winterized fruit salad, using orange flower water instead of elderflower.

SAVORY BEET YOGURT BOWLS WITH ELDERFLOWER DRESSING SERVES 2

Elderflower is used throughout Scandinavia in beverages, steeped to extract the taste from the flowers of the elderberry. This savory-meets-sweet yogurt bowl uses earthy beets for a fresh take on breakfast or a midday snack.

4 small golden or red beets 1 Tbsp elderflower syrup or wildflower honey 1 Tbsp extra-virgin olive oil 1 Tbsp lemon juice 1 cup plain Greek yogurt or skyr (Icelandic yogurt) 1/4 cup fresh raw peas or fennel 2 Tbsp toasted pine nuts or chopped walnuts 2 tsp edible elderflowers or other edible flower (lavender, sesbania, etc.)

PER SERVING: 118 CAL; 2 G PROTEIN; 5 G FAT; 17 G CARB (7 G SUGARS); 71 MG SODIUM; 2 G FIBER

DIRECTIONS 1. Preheat oven to 375 F. Place beets in large sheet of parchment and bunch into a package.

Place on large baking sheet and roast for 45 minutes to 1 hour, until tender. Cool beets to room temperature and slice into quarters.

2. For dressing, in small bowl, whisk together syrup or honey, oil, and lemon juice. Spoon yogurt into bowls and top with beets, peas or fennel, a drizzle of dressing, nuts, and flowers. Serve.

PER SERVING: 264 CAL; 8 G PROTEIN; 16 G FAT; 26 G CARB (21 G SUGARS); 139 MG SODIUM; 4 G FIBER

Allison Day, RHN, is a nutritionist, blogger (yummybeet.com), and cookbook author.

NEW NORDIC NUTRITION

SCANDINAVIAN CUISINE’S MANY BENEFITS HOVER YOUR SMARTPHONE CAMERA OVER THE CODE TO SHOP THIS RECIPE ONLINE.

improved insulin sensitivity

environmentally friendly due to locally driven produce

lowers blood pressure

aids in brain health, thanks to high amounts of omega-3-rich fish

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E A T | H E A LT H Y K I T C H E N

DILLED BUTTERMILK, POTATO, AND WATERCRESS SOUP SERVES 6

Potatoes are nature’s comfort food, magically working to create a smooth and creamy base in this very green Scandinavian soup. Watercress lends a welcome freshness while dill and buttermilk bring zip.

2 Tbsp unsalted butter or extra-virgin olive oil 1 russet potato, peeled and roughly chopped 1 onion, roughly chopped 1 garlic clove, minced 3 cups low-sodium vegetable or chicken broth Ground black pepper, to taste 3/4 lb (about 6 cups) fresh watercress 1/3 cup buttermilk or kefir, plus more for serving 1/4 cup chopped fresh dill 2 tsp white wine vinegar

Smoked salmon or pickled herring take this sandwich to another level, adding even more Scandinavian flair.

OPEN-FACED RYE SANDWICH WITH BUTTERNUT “GRAVLAX” SERVES 4

Instead of seafood, gravlax is made with butternut squash (or carrots) for a vegetarian take on Danish smørrebrød (an open-faced sandwich). The beauty of smørrebrød is that you personalize it to your taste, so the options are virtually endless.

1/2 butternut squash, peeled and seeded, or 2 large carrots, peeled 2 Tbsp apple cider vinegar 2 Tbsp maple syrup 2 Tbsp water 1/4 tsp caraway seeds 1/4 tsp salt 4 - 1/2 inch sliced sourdough rye or dark rye bread

18 WINTER 2024 | LIVE NATURALLY

1/2 cup alfalfa or mung bean sprouts 1/2 English cucumber, thinly sliced 4 large organic eggs, hard boiled, peeled and sliced 1 Tbsp grainy mustard 1 Tbsp extra-virgin olive oil 1/4 tsp smoked paprika

DIRECTIONS 1. For gravlax, using a speed peeler or mandolin, shave squash or carrots into very thin ribbons (almost see-through); add to a large bowl. Heat vinegar, maple syrup, water, caraway, and salt over medium heat until bubbles form around edges.

Immediately pour over squash or carrots and toss to combine. Cover and rest at room temperature for at least 4 hours. You can also make ahead and store airtight in refrigerator up to 2 weeks.

2. To assemble, toast bread, if you wish.

Spread with mustard, and assemble sandwiches with eggs, cucumber slices, gravlax, and sprouts. Drizzle with olive oil and dust with smoked paprika. Serve.

PER SERVING: 236 CAL; 10 G PROTEIN; 10 G FAT; 28 G CARB (10 G SUGARS); 497 MG SODIUM; 4 G FIBER

DIRECTIONS 1. In large pot, melt butter or oil over medium heat.

Add potatoes, onion, and garlic. Sauté for 10 minutes. Add broth and pepper, bring to a boil, reduce to a simmer, cover, and cook for 12 to 15 minutes, until potatoes are tender. Add watercress and cook until wilted, about 1 minute.

2. Remove from heat; add buttermilk or kefir, dill, and vinegar. Puree with an immersion blender until smooth.

Serve hot with a swirl of additional buttermilk.

PER SERVING: 90 CAL; 4 G PROTEIN; 4 G FAT; 10 G CARB (3 G SUGARS); 310 MG SODIUM; 1 G FIBER

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H E A LT H Y K I T C H E N | E A T

SCOTT YAVIS (2)

If watercress isn’t available, beet greens, spinach, or Swiss chard can be substituted.

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E A T | FA S T & F L AV O R F U L

DID YOU KNOW? Miso is a source of copper, manganese, vitamin K, protein, and zinc. The fermentation process makes miso rich in enzymes.

Fermentation is known to enhance the number of probiotics in food, which can aid digestion, absorption, and assimilation of nutrients.

Go

WITH YOUR GUT

SUPPORT YOUR DIGESTIVE HEALTH WITH THESE DELICIOUS, GUT-FRIENDLY RECIPES P H O T O S B Y S C O T T YAV I S

20 WINTER 2024 | LIVE NATURALLY

FA S T & F L AV O R F U L | E A T

BEET and WALNUT TACOS with CARROT MISO SALSA SERVES 4

These tacos are composed of plant-based powerhouse nutritional stars. Carrot tops add a wonderful fresh herblike taste to enhance this carrot miso salsa. But be careful: don’t use the greens if they’re very large, as they will be bitter.

BEET TACO FILLING 6 small red beets 1 Tbsp grapeseed oil 2 small shallots, finely diced 1 garlic clove, minced 1 cup lightly toasted walnut halves, coarsely chopped 1/2 tsp ground cumin 1/2 tsp dried oregano 1/2 tsp smoked paprika Juice from 1/2 lime CARROT MISO SALSA 1 medium carrot, including tops 1 Tbsp grapeseed oil, plus extra 1/2 tsp finely grated peeled gingerroot DIRECTIONS 1. Scrub beets and place in steamer basket over boiling water. Cover and cook for about 30 minutes or until they are tender all the way through but still have a bit of firmness. When cool enough to handle, peel and cut into small dice. You should have about 2 cups diced.

2. In medium saucepan, heat 1 Tbsp oil over medium heat. Add shallots and garlic and cook, stirring often, until shallots have softened, about 3 minutes.

Stir in walnuts and cook, stirring for 2 minutes. Add diced beets and let mixture cook, uncovered, stirring often, until ingredients are soft and liquid has all been absorbed, about 10 minutes.

Stir in seasonings and lime juice until aromatic. Remove and set aside.

3. Preheat oven to 400 F. Remove carrot top from carrot and finely chop. Set aside. Peel and cut carrot into small dice. You should

1/2 tsp finely diced shallot 1 garlic clove, minced 1 Tbsp white miso paste or gluten-free miso paste 1/2 cup diced Roma tomatoes 1/2 tsp finely diced jalapeno 1/2 cup cilantro, chopped Zest and juice from 1 lime 6 to 8 organic corn tortillas GARNISH SUGGESTIONS Julienned beet greens, washed and dried Avocado Spicy mayo Fresh lime Hot sauce Shredded cheese

have about 1 cup. Rub diced carrot with a little oil.

Spread out on baking sheet and roast in preheated oven for 15 minutes or until slightly golden but still firm.

Remove and set aside.

4. In medium saucepan, to make salsa, heat 1 Tbsp oil over medium heat. Add gingerroot, shallot, and garlic and gently sweat until they begin to become translucent. Add diced carrot and miso and stir until carrot starts to become tender, about 5 minutes.

Remove from heat and fold in diced tomatoes, jalapeno, carrot tops, cilantro, and zest and juice from lime.

5. To serve, line corn tortilla with julienned beet greens, if using. Top with a scoop of beet taco filling and carrot miso salsa and your choice of additional garnishes.

PER SERVING: 665 CAL; 24 G PROTEIN; 29 G FAT; 97 G CARB (59 G SUGARS); 336 MG SODIUM; 28 G FIBER

Recipe by Bruce Nollert

INDIAN EGGPLANT and TOMATOES with FENNEL and CUMIN SERVES 4

Fennel seed and cumin transform this Indian version of a lightened-up French ratatouille. Broiling the eggplant reduces the amount of oil needed to give the eggplant a soft interior while keeping the exterior firm enough to prevent it from falling apart.

2 lbs eggplant (about 6 Asian eggplants or 2 Italian dark purple eggplants) 1/2 tsp salt, divided 2 Tbsp extravirgin olive oil, divided 1/2 tsp fennel seeds 1 tsp black cumin seeds 1 tsp regular cumin seeds 1 dried hot chili pepper 4 firm tomatoes or enough to make 2 cups grated tomatoes

DIRECTIONS 1. Wash unpeeled eggplants and cut into 2 x 1 inch pieces. Toss in bowl with 1/4 tsp salt and 1 1/2 Tbsp oil. Transfer to baking sheet and broil on high about 5 inch from broiler element (a rack in the middle of the oven usually works) for 8 minutes. Turn eggplant pieces and broil for another 8 minutes.

Unstick eggplant from baking sheet, but leave on sheet to cool slightly while toasting spices.

2. Meanwhile, on coarse side of box grater, carefully grate tomatoes. Discard or dice the peel.

3. In large saucepan over medium high, heat remaining 1 1/2 tsp oil. When hot, add fennel and cumin seeds and whole dried hot chili pepper and cook, stirring, for about 1 minute. Add tomatoes, eggplant pieces, and remaining 1/4 tsp salt. Stir and bring to a boil; cover and reduce heat to medium low. Cook for 20 minutes, stirring occasionally.

PER SERVING: 142 CAL; 4 G PROTEIN; 8 G FAT; 18 G CARB (9 G SUGARS); 305 MG SODIUM; 9 G FIBER

Recipe by Amie Watson LIVENATURALLYMAGAZINE.COM

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E A T | FA S T & F L AV O R F U L

TIP

If you can’t find black cumin seeds (also called nigella seeds), use 2 tsp regular cumin seeds instead.

ROASTED CAULIFLOWER SALAD with TOASTED ALMONDS and GINGERTURMERIC VINAIGRETTE SERVES 8

Adding a cup of halved grapes (either raw or roasted with the cauliflower) to this recipe will add a comfortingly sweet and juicy touch that goes a long way toward balancing the lemony vinaigrette. And make sure to use as much nose-tickling ginger and anti-inflammatory turmeric as you like!

ROASTED CAULIFLOWER 1 small head cauliflower, chopped into small florets 1/2 tsp salt 1 tsp extra-virgin olive oil 1 1/2 Tbsp dried tarragon leaves 1 Tbsp fresh oregano leaves or 1 tsp dried oregano VINAIGRETTE 1/3 cup fresh lemon juice 1 tsp unpasteurized honey (optional) 1/2 tsp salt 1/8 tsp freshly ground black pepper

1/4 cup chopped chives or green onions (green parts only) 2 Tbsp grated peeled gingerroot 1 Tbsp grated turmeric root or 1/2 tsp dried turmeric 1 Tbsp extravirgin olive oil SALAD 1 zucchini, sliced into noodles using a vegetable peeler, box grater, or mandoline 2 large carrots, sliced into noodles 1/2 cup chopped parsley 1/4 cup toasted almond slices, pecans, or hazelnuts

DIRECTIONS 1. Preheat oven to 375 F. In bowl, toss cauliflower with 1/2 tsp salt, 1 tsp olive oil, tarragon, and oregano. Spread on baking sheet and roast for 10 minutes.

Stir and return to oven for another 10 to 15 minutes, until cauliflower florets have softened and browned.

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2. Meanwhile, in sealable jar, add all vinaigrette ingredients and shake. Taste, and adjust with more honey, salt, or lemon juice.

3. Combine roasted cauliflower with remaining salad ingredients and toss with vinaigrette.

PER SERVING: 67 CAL; 3 G PROTEIN; 3 G FAT; 10 G CARB (4 G SUGARS); 333 MG SODIUM; 3 G FIBER

Recipe by Amy Watson

22 WINTER 2024 | LIVE NATURALLY

FA S T & F L AV O R F U L | E A T

ROASTED ROOT VEGETABLES with POMEGRANATE SERVES 4

Coriander- and cumin-seasoned winter root vegetables get a burst of juicy fresh flavor with a sprinkling of pomegranate seeds, packed with vitamins C and K. A bright garnishing of chopped cilantro finishes off this earthy dish. Double the recipe to feed a crowd.

1/2 tsp ground coriander 1/4 tsp ground cumin 1/4 tsp salt 1/4 tsp pepper 4 medium carrots 2 parsnips 3 small beets 1 Tbsp extra-virgin olive oil 1 Tbsp pistachios 2 tsp pomegranate molasses or maple syrup 2/3 cup pomegranate seeds 2 Tbsp chopped cilantro DIRECTIONS 1. Place baking tray in oven and preheat to 350 F. 2. In small bowl, mix coriander, cumin, salt, and pepper. Peel carrots and parsnips, scrub beets, and chop all into bite-sized pieces.

In large bowl, toss vegetables with olive oil and spice mix until well coated. Pour onto hot baking tray and roast for 35 to 45 minutes, stirring twice during cooking time.

3. In food processor, pulse to chop pistachios into large bread crumb-sized pieces.

4. Once vegetables have finished cooking, move them to serving tray and toss with pomegranate molasses. Sprinkle with pistachios, pomegranate seeds, and cilantro to serve.

PER SERVING: 172 CAL; 3 G PROTEIN; 5 G FAT; 30 G CARB (17 G SUGARS); 262 MG SODIUM; 7 G FIBER

Recipe by Helena McMurdo

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BOOST | DIGESTION

BENEFITS OF NATURAL DIGESTION SUPPORT PROBIOTICS c an improve heartburn and reflux in GERD CURCUMIN may help reduce mucosal damage from reflux

Breathing fire

APPLE CIDER VINEGAR, LICORICE, CALCIUM CARBONATE, AND PAPAIN may improve heartburn and acid reflux symptoms

Extinguish acid reflux and GERD naturally

PEPPERMINT reduces irritable bowel syndrome pain and diffuses esophageal spasm

T

he digestive tract and its components are similar to an assembly line. Each digestive organ plays a role in systematically breaking down the food we eat, harvesting nutrients, feeding our microbes, and giving the system a good cleanse.

Acid reflux is a sign that the digestive system is not operating smoothly. Instead of moving into the small intestine, food and stomach acid can regurgitate, or reflux, into the esophagus. Reflux not only causes irritating symptoms but can also lead to other health concerns.

ACID REFLUX SYMPTOMS Acid reflux commonly causes heartburn, chest pain, food regurgitation, bitter taste, chronic cough, asthma, throat clearing, hoarseness, globus sensation belching, and trouble swallowing.

Having reflux symptoms at least twice per week for four to eight weeks may indicate gastroesophageal reflux disease (GERD).

EFFECTS OF REFLUX While occasional reflux may resolve on its own, GERD negatively affects quality of life, requires treatment, and may lead to other health concerns, including esophageal damage and cancer. It can be treated with proton pump inhibitors (PPIs), which reduce stomach acidity.

NOT ALL ACID IS BAD Stomach acid is a vital player on our digestive system’s conveyor belt as it facilitates digestion; helps absorb iron, calcium, and vitamin B12; and kills harmful micro-organisms.

Signs of low stomach acid • heartburn • nausea • heaviness after eating

• abdominal bloating • gas • undigested food in stool

Long-term PPI use can increase the risk of various health conditions, including hypochlorhydria (low stomach acid), which impairs digestion and increases the risk of intestinal infections.

Strangely enough, low stomach acid can also cause heartburn! In this case, treating with acid-lowering medications is not helpful.

However, there are anecdotal reports that drinking a teaspoon of apple cider vinegar before a meal may be helpful.

CAUSES OF REFLUX The food we eat and how we eat it play a role in reflux.

GERD is often triggered by acidic food; coffee and tea; spicy, fatty, or fried food; carbonated beverages; and chocolate. Additional factors that contribute to GERD include obesity, vigorous exercise, exercise right after a meal, lack of regular exercise, tobacco smoking, and alcohol consumption.

GERD is also more common in women and is associated with aging and stress.

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

24 WINTER 2024 | LIVE NATURALLY

BANANAS may have anti-inflammatory effects on the gut CHAMOMILE ay be used to treat m oral inflammation and ulceration GINGER may prevent gastric ulcers

DIET AND LIFESTYLE The positive thing about the correlation between reflux, diet, and lifestyle is that we have the power to make a difference! mbrace regular mealtimes E and avoid overeating.

Schedule exercise a good distance away from mealtimes and bedtime.

While sleeping, lie on your left side and raise your head off the bed to reduce nighttime reflux.

Try diaphragmatic breathing exercises, acupuncture, and hypnotherapy.

Dr. Cassie Irwin, ND, works with awakened, soul-led women who are ready to transmute density, expand their intuition, and calibrate to their ultimate state of being. drcassieirwin.com; @drcassieirwin

SHUTTERSTOCK

BY DR. CASSIE IRWIN, ND

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B O O S T | D E T O X I F I C AT I O N

Bolstering detoxification in a toxic world DR. CASSIE IRWIN, ND

W

ithout getting all gloom and doom, the unavoidable truth is that our environment is way more toxic than it was a few centuries ago. And that impacts what we need to do to keep our bodies unburdened.

TOXIC BURDEN Our food is sprayed with pesticides, some of which disrupt thyroid function; our municipal water is chlorinated, which is associated with male and female infertility; and our air and soil are marred by persistent organic pollutants, which may contribute to the development of various health conditions such as diabetes, atherosclerosis, and cancer.

Many of these compounds are fat soluble, meaning they accumulate in fat cells over time in a process called bioaccumulation. Since we’re all exposed to environmental toxicants, supporting natural detoxification is key for reducing our toxic burden and improving overall well-being.

26 WINTER 2024 | LIVE NATURALLY

WHAT IS DETOXIFICATION?

Detoxification is the body’s built-in system for minimizing the harmful effect of toxicants, toxins, hormones, pharmaceuticals, and supplements, by transforming them into stable, water-soluble compounds that can be excreted from the body if not needed.

While intestinal bacteria and body tissues including the skin and kidneys perform local detoxification, most detoxification reactions take place in the liver, which performs detoxification in three phases.

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

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

PHASE I Phase I of liver detoxification relies on certain liver enzymes to modify chemicals via oxidation, reduction, and hydrolysis.

PHASE II Phase I yields reactive oxidative compounds that need to be neutralized and rendered water soluble via phase II.

PHASE III Phase III of detoxification involves the removal of these compounds from the liver with the help of bile so that they can then be excreted from the body through stool, urine, and sweat.

MYTHS AND MISSTEPS

We have many myths about detoxification, and sometimes make missteps when “doing a detox” to influence this process.

JUICE CLEANSE OR FASTS While it’s true that our food and lifestyle choices can enhance detoxification, we don’t need to do a juice cleanse or embark upon a rigorous fast to do so.

On the other hand, it’s a misconception that we don’t need to do anything to support the body; many detoxification pathways require essential nutrients we can only get from the diet.

SHUTTERSTOCK (8)

Body unburdened

LIVE THE LIFESTYLE

Replace all conventional personal care and cleaning products in your home with toxin-free products.

Drink filtered water from systems such as reverse osmosis.

Breathe clean air with HEPA filters.

Passively sweat with sauna sessions.

Trash nonstick pans and plastic food containers; opt for cast iron, stainless steel, and ceramic pans, and store food in glass.

DOING A DETOX There’s also a perception that “doing a detox” will make you feel unwell.

This one is partly true! Self-directed liver detox protocols that upregulate phase I without adequate support of phase II can cause harm by increasing your exposure to reactive oxidative compounds.

You may also feel unwell if your protocol doesn’t take into account your pharmaceutical prescriptions, drug-nutrient interactions, genetic variation in liver enzyme expression, kidney function, and bowel movement regularity.

FOOD PHYSIOLOGY What we eat consistently has a more profound impact on detoxification than an annual week-long “detox.” Regularly eating pesticide-free foods rich in antioxidants and nutrients that support detoxification is key for supporting your body’s ability to naturally detoxify.

GLUTATHIONE Glutathione is considered the master antioxidant of the liver and is involved in both phase I and II of detoxification.

Foods rich in vitamin B6, magnesium, selenium, and folate have been shown to restore depleted glutathione levels.

RESVERATROL Foods high in resveratrol (like grapes and cacao) enhance certain phase I liver enzymes’ activity. You can get more bang for your body’s detoxification with foods that support both phase I and II detoxification: cruciferous vegetables, rooibos tea, garlic, and fish oil. Further support phase II by incorporating black soybean, purple sweet potato, turmeric, green tea, rosemary, and ghee into your diet.

B VITAMINS AND MAGNESIUM Methylation reactions are important components of phase II detoxification and they depend on vitamins B12 and B6 (animal protein), betaine (beets), folate (leafy greens), and magnesium (seeds).

PROTEIN Phase II detoxification also involves the conjugation of toxins with amino acids, which are the building blocks of protein.

Supplement diet gaps with protein powder or specific amino acids including taurine, glycine, arginine, and glutamine.

WATER Support phase III bile excretion by ensuring you’re getting enough water and eating bitter foods such as dandelion greens.

IT’S IN THE GENES

Some foods can inhibit liver enzymes.

Green tea, grapefruit, and kale have been shown to inhibit phase I enzymes activity. Berries rich in ellagic acid (raspberries) and Apiaceae vegetables (carrots, celery) reduce overactivity of phase I liver enzymes.

People with genetic expressions that impair or slow down phase II enzymes may want to incorporate food and herbs that reduce phase I activity and their exposure to its reactive oxidative byproducts.

There are also different genetic expressions for the phase I enzymes, which can worsen this imbalance if an individual is a “fast enzyme metabolizer.” This genetic variation is a big reason why coffee consumption and turmeric supplementation improve detoxification in some individuals but hinder it in others.

Speak with your health care practitioner about integrating your genetic data to create a detox plan that plays to your strengths.

Dr. Cassie Irwin, ND, helps heart-centered women quell exhaustion, anxiety, and pain so they can share their gifts with the world while feeling calm, productive, and aligned. drcassieirwin.com; @drcassieirwin

SUPPORT THE IMPORTANT ROUTES OF ELIMINATION When the bowels aren’t emptying regularly, we reabsorb our toxins and estrogen through a process called enterohepatic recirculation. Once you’ve ensured your routes of elimination are working well (starting with plenty of fiber, water, and exercise), then you can incorporate targeted food, vitamins, and herbs to enhance natural liver detoxification.

DETOX SUPPORTS

SPIRULINA may help reduce and protect against heavy metal toxicity.

CHLORELLA may reduce mercury toxicity in those with long-term amalgam fillings.

LICORICE may assist with detoxification by reducing absorption of toxicants in the intestines.

PROBIOTIC have been shown, in experimental research, to modulate the expression of detoxification enzymes.

DANDELION may enhance a liver enzyme’s activity that plays a role in the elimination of toxins via urine and feces.

MILK THISTLE enhances hepatic glutathione and inhibits the free radicals produced from metabolizing alcohol and acetaminophen.

CURCUMIN supplementation upregulates a phase I liver enzyme, indicating a possible role in detoxification.

LIVENATURALLYMAGAZINE.COM

27

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B O O S T | H E A R T H E A LT H

Inflammation causes endothelial dysfunction, which can lead to vascular disease and atherosclerosis.

Garlic may help tamp down inflammation. Supplementing with garlic could aid in improving endothelial function and vascular elasticity and, in turn, prevent cardiovascular disease.

Dark chocolate may also help reduce inflammation and improve endothelial function, which leads to improved blood vessel function and dilation that significantly reduces the risk of cardiovascular disease.

DIET & INFLAMMATION

Inflammatory facts How inflammation affects cardiovascular diseases

B Y L I N D A W O O LV E N A N D T E D S N I D E R

R

ecent studies suggest that inflammation is a crucial contributor to a surprising number of conditions— from familiar ones such as rheumatoid arthritis to unexpected ones such as depression, Alzheimer’s, cancer, and cardiovascular disease.

HOW INFLAMMATION WORKS Inflammation plays a dual role in initiating and accelerating cardiovascular diseases. Indirectly, inflammatory conditions like arthritis, autoimmune diseases, and diabetes increase the risk of developing heart disease.

Decker Weiss, NMD, FASA, explains that “… elevated insulin, elevated blood sugar, trans fats, and homocysteine irritate and inflame the endothelium, or the lining of our blood vessels, initiating

the process of coronary artery disease.”

Atherosclerosis, the condition in which the arteries thicken or harden, is an important example of how inflammation directly contributes to heart diseases. Recent evidence shows that every stage of atherosclerosis—from endothelial dysfunction to plaque formation, calcification, and rupture—is driven by inflammatory cytokines and interleukins (types of proteins found in cells).

An innovative study on preventing heart disease found that diets that were higher in foods that cause inflammation were associated with 38 percent higher risk of cardiovascular diseases and, more specifically, 46 percent higher risk of coronary heart disease and 28 percent higher risk of stroke.

Inflammatory foods include red meat, processed meat, organ meat, refined carbohydrates, and sweetened beverages.

Anti-inflammatory foods are heart healthy and include leafy green vegetables, dark yellow vegetables, fruit, whole grains, tea, coffee, and wine.

It follows, of course, that plant-based diets can help reduce your risk of developing or worsening cardiovascular disease.

GOOD FATS, BAD FATS Powerfully anti-inflammatory, plant-based foods are high in monounsaturated and polyunsaturated fats that help reduce blood clotting, whereas animal-derived foods are high in saturated fats, which not only increase blood clotting but are also highly inflammatory.

SUPPLEMENTS FOR THE HEART Supplements like curcumin, gingerroot, ginkgo, grapeseed extract, green tea, hawthorn, hibiscus, olive leaf extract, omega-3s, pine bark extract, pomegranate, quercetin, and vitamins C and D are potent anti-inflammatories that may have a positive effect in preventing heart diseases.

There are two important lessons from the inflammation-heart health connection. The first is that simple and delicious dietary changes and safe natural supplements may help prevent and treat cardiovascular disease. The second is the need to be aware of early warning signs such as joint pain, digestive issues, blood sugar issues, fatigue, insomnia, and depression.

Linda Woolven and Ted Snider are the authors of The Natural Path newsletter. thenaturalpathnewsletter.com

FOOD BENEFITS FOR HEART HEALTH

SOY may help lower low-density lipoprotein (LDL, or bad) cholesterol

NUTS & SEEDS lower LDL cholesterol and triglycerides and improve cardiovascular health

EXTRA-VIRGIN OLIVE OIL may reduce coronary artery disease risk and improve cholesterol

FLAXSEED may help lower blood pressure

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

30 WINTER 2024 | LIVE NATURALLY

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MANUFACTURER COUPON EXPIRES 05/29/24

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CONSUMER: Redeem only by purchasing the brand and size(s) indicated. May not be reproduced. Void if transferred to any person, firm, or group prior to store redemption. LIMIT ONE COUPON PER PURCHASE. RETAILER: Ole Mexican Foods, Inc. will reimburse you the face value of this coupon plus 8 cents handling in accordance with our redemption policy (copy available upon request). Consumer must pay any sales tax. Send all redeemed coupons to: Ole Mexican Foods, Inc. Mandlik & Rhodes, PO Box 490 Dept #1811, Tecate, CA 91980 Cash value: 1/100¢. © 2023 Ole Mexican Foods, Inc. All Rights Reserved La Banderita®, Olé™ and the little flag design are trademarks of Olé Mexican Foods, Inc.

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AnySoylent SoylentComplete CompleteProtein Protein 4-pack Any 4-pack 0858369006-141829 Any Soylent Complete Protein 4-pack 0858369006-141829 0858369006-141829

CONSUMER: Redeem only by purchasing the brand and size(s) indicated. May not be reproduced. Void if transferred to any person, firm, or group prior to store redemption.Any CONSUMER: only by pays purchasing theDiscount brand and other use constitutes Redeem fraud. Consumer sales tax. maysize(s) not beindicated. combined May with not any be CONSUMER: Redeem only by the brand andPURCHASE. size(s) May not be reproduced.

Void if transferred topurchasing any person, firm, orPER group prior indicated. to RETAILER: store redemption.Any other offer.

No cashback.

LIMIT ONE COUPON SOYLENT reproduced.

Void if transferred to anyyou person, firm, or Discount group tonot store other useNUTRITION constitutes fraud.

Consumer pays tax. may combined withinany INC will reimburse thesales face value of thisprior coupon plusbe 8 redemption.Any cents handling CONSUMER:fraud.

Redeem only bypays purchasing theDiscount brand and size(s) indicated.

May notany be other accordance use constitutes sales tax. may not Consumer be combined withoffer. our redemption policy (copy available upon request). mustwith pay any other NoConsumer cashback.

LIMIT ONE COUPON PER PURCHASE. RETAILER: SOYLENT reproduced.

Void if transferred to LIMIT any person, firm, or PER group prior to store redemption.Any other Nowill cashback.

COUPON PURCHASE. RETAILER: SOYLENT sales tax.offer.

Send all redeemed coupons to: SOYLENT NUTRITION INC., Mandlik & Rhodes, PO in NUTRITION INC reimburse youONE the face value of this coupon plus 8 cents handling other use constitutes fraud.

Consumer pays sales tax.

Discount may not be combined with any NUTRITION INC will reimburse you faceavailable value of this coupon plus 8 cents handling Box 490, Dept #2218 Tecate, CAthe 91980.

Failure to upon produce invoices on request providing accordance with our redemption policy (copy request).

Consumer must payinany other offer.

No LIMIT ONE COUPON PER PURCHASE. RETAILER: SOYLENT accordance withpurchase our redemption policy (copy available upon Consumer must pay any PO of cashback. stock covering coupons may void allrequest). coupons submitted.

Void copied, sales tax.

Send all redeemed coupons to: SOYLENT NUTRITION INC., Mandlik & if Rhodes, NUTRITION INC will reimburse you the face valueNUTRITION of this coupon plus 8 cents handling in sales tax.

Send all redeemed coupons to: SOYLENT INC., Mandlik & Rhodes, PO reproduced, altered, transferred, sold or exchanged.

Cash value: 1/100¢ © 2023 SOYLENT Box 490, Dept #2218 Tecate, CA 91980. Failure to produce invoices on request providing accordance with our redemption policy (copy available upon request).

Consumer must pay any NUTRITION INC, Rights Reserved.

Box 490,purchase Dept #2218 Tecate, CA 91980.

Failure produce invoices onAll request providing of stock covering coupons maytovoid all coupons submitted.

Void if copied,

sales tax.

Send allofredeemed coupons to: SOYLENT NUTRITION INC., MandlikVoid & Rhodes, PO purchase stock transferred, covering coupons may void all coupons submitted. if copied, reproduced, altered, sold or exchanged.

Cash value: 1/100¢ © 2023 SOYLENT Box 490, Dept #2218 Tecate, CAsold 91980.

Failure to produce invoices on request providing reproduced, altered, transferred, or exchanged.

Cash value: 1/100¢ SOYLENT NUTRITION INC,©All2023 Rights Reserved. purchase of stock covering coupons may void allNUTRITION coupons submitted.

Void if copied, INC, All Rights Reserved. reproduced, altered, transferred, sold or exchanged. Cash value: 1/100¢ © 2023 SOYLENT NUTRITION INC, All Rights Reserved.

0858369006-141829

Manufacturer Coupon | Expires 5/31/2024

Manufacturer Coupon | Expires 5/31/2024 Manufacturer Coupon | Expires 5/31/2024 Manufacturer Coupon | Expires 5/31/2024