UNLOCK YOUR ENERGY

6 Keys to Unlocking Your Energy Potential

BY MARY ANN O’DELL, MS, RD

IF YOU SEEM TO FEEL TIRED all the time, you’re not alone. As a society we’re overstressed and under-rested. Fatigue can be caused by anything from stress, pollution, insomnia, and poor diet, to hypoglycemia, anemia, and low adrenal or thyroid function. Here are some keys to fight fatigue and boost energy naturally:

GET ENOUGH QUALITY SLEEP

If you don’t sleep well, your energy level will be low. Good sleep refreshes the body and helps you feel more energized. It is known that the endocannabinoid system in the body naturally balances neurotransmitters to regulate healthy sleep and wake cycles. Hemp can naturally support the endocannabinoid system. In addition, a deficiency of the mineral magnesium is associated with insomnia and anxiety, so maintaining magnesium status can help improve relaxation and rest.

EXERCISE TO ENERGIZE

Exercise is a critical part of a life full of energy. Exercise improves your heart function and circulation, and just helps

Paragon Plus™ Energy Enhance™

Unique natural energizer.* Contains guarana and green tea for a quick energy boost.* Adrenal support nutrients and ginseng support sustained energy.*

Trace Minerals Electrolyte Stamina PowerPak + Immunity

Support immunity, energy, & hydration.* With 1,200 mg of vitamin C & 200 mg of elderberry. Plus electrolytes, B vitamins, zinc, & vitamin D.

you feel good! Even short bouts of exercise, 10–20 minutes at a time, can contribute to feeling more energized. So get outside and move…your body will thank you!

STAY HYDRATED

During the hot summer months, hydration remains a critical key to maintaining good energy levels. Be sure to drink enough clean fluids, like purified water or coconut water, to stay hydrated. If you’re outside or sweat a lot, consider adding electrolytes, such as sodium, magnesium, and potassium, which help to prevent dehydration, maintain pH balance, and regulate muscle contractions in the body.

NOURISH ADRENALS

When the body is under chronic stress, or there is an over-reliance on caffeine, the adrenals can get worn out! These little glands are critical for keeping the body functioning well under stress and keeping energy levels up. B vitamins are essential for nerve function, adrenal support, and energy production in the body. Pantothenic acid provides specific support for adrenal gland function. And B12 plays an important role in energy production.

ENERGIZE NATURALLY

The Brazilian herb guarana as well as green tea, are popular for their energizing properties, mainly related to natural caffeine content that can give a quick energy boost. These herbs work well with adaptogens like eleuthero and rhodiola, which have a balancing effect on the body, helping to boost adrenal function and endurance.

With these positive changes, you can boost your body’s energy production, helping you to have more energy and endurance.

Hemp Fusion Sleep Support

Sleep support to help you wake up feeling refreshed.* Whole-food hemp complex offers endocannabinoid system support for overall relaxation.* Enhanced with GABA to support healthy sleep through relaxation.*

Natural Vitality Calm Gummies Orange Flavor

The antistress gummies.* Relaxes & calms with magnesium citrate.* Helps replenish stress-depleted magnesium levels.* Great-tasting gummies.

MAN UP!

THE FIVE COMMANDMENTS OF HEALTH AND HAPPINESS FOR MEN OF ALL AGES

BY JONNY BOWDEN, PHD, CNS

I’m asked about men’s health a lot, but not necessarily for the reasons you might think. I’ve got credentials—but so does half the world. Credentials aren’t the main reason men talk to me.

No, the main reason people talk to me is because 40 years ago, I was an overweight, heroin-and-cocaine addicted, alcoholic smoker headed down a path that wasn’t likely to end well. Now, I’m the healthiest and happiest I’ve ever been. I’ve maintained the same body weight and fat percentage since 1989. I play competitive tennis in a USTA league, and I play tennis or hike almost every day. I travel all over the country, have written a book a year for the past 15 years, have an almost-embarrassing amount of energy. And I’ve been passionately in love with the same partner for over 10 years—and my desire for her grows every year.

On my next birthday, I’ll be 74. That’s why people ask me about men’s health.

And it’s an important topic, because while we may consider ourselves the stronger sex, the fact is that men are losing the longevity battle. In 1900, the average female lived to about 48 compared to 46 for the average man— a gender gap of about two years. As of 2017, the gender gap had grown to five years, with women living to an average of 81 years compared to 76 years for men. More than half of all women over age 65 in America are widows, and they outnumber widowers 3:1. Even among centenarians there are four women for every man.

So women clearly live longer than men. And apparently, they stay healthier as well. Although heart disease is an equal opportunity killer, men typically get their first heart attack at age 65, while women get theirs at 72.

There are many reasons for the sorry state of men’s health in America. Some you can’t do anything about—like your sex, your age, and your genes. But there are five areas of health in which you can make changes that will transform your life and change the outcome.

So, for what it’s worth, here are the five most important lessons I’ve personally learned on my 40-year journey to discovering what really matters when it comes to getting healthy. And it’s so delightfully simple that you’ll smile at how obvious some of the “rules” are.

1Nutrition

As a practicing functional nutritionist, I’m biased: I think health begins with food. Obviously there are tons of other things in addition to food that influence how healthy you are, but it’s awfully hard to compensate for a chronically bad diet. And it’s hard to find a diet worse for you than the typical American diet of fast and processed foods, high in carbs, low in fat, and bursting with toxic protein like factory-farmed meat.

There’s really only one basic rule when it comes to diet, and it’s so simple you may be inclined to dismiss it. But it actually makes all the difference. Are you ready? Eat real food.

Now if you’re not sure what a “real food” is, it’s food that, if you showed it to your great-grandmother, she’d know exactly what it is. It’s food that would spoil if you left it outdoors. It’s food— for the most part—that doesn’t come packaged or boxed (though there are some exceptions).

Since there are tons of food products out there that might be hard to classify as “real” or “unreal”—kale chips and vegan pizza, I’m talking to you—here’s one simple guideline: If you’re not sure if it’s “real,” it’s probably not.

I want to be clear here. The single most important thing you can do, the single most important dietary rule you can follow, is to eat unprocessed food 99 percent of the time. That trumps percent

of protein, absence of meat, absence of carbs, counting calories, or any other dietary fad. Just. Eat. Real. Food.

After 30 years in the trenches teaching, experimenting, and testing diets, that is the single most important life-saving advice about food that I’ve got. And it works every time. ancestors roamed an average of 11 miles per day and they never “exercised.” You don’t need a gym or a tennis court to get the benefits of daily movement.

2Movement

The first thing you have to understand before we go any further is the difference between movement and exercise. Exercise is great, But exercise is a specific kind of movement—running, swimming, weightlifting, tennis playing. What I’m talking about when I say “movement” is much bigger and more inclusive.

See, exercise sessions take up a small part of the day. The kind and amount of movement you do the rest of the time— the other 15½ hours you’re awake— probably matters more to your overall health than the 30 minutes a day you spend on a Peloton.

So the rule, again, is simplicity itself: Move. As much as possible, wherever possible. Walk around the room every hour or so. Take the stairs even if you don’t need to. Get a standing desk—or sit on a stability ball. Park further from the entrance to the grocery store. Take stretch breaks. Walk the mall. Stroll around the block after dinner. Do some random squats at your chair. Walk while you talk on the phone (I never take a business call at my desk). All that daily “non-exercise” movement is what really matters for the long game.

There’s even a technical name for this kind of movement—it’s called NEAT (non-exercise activity thermogenesis). NEAT refers to the calories you burn doing just about everything that isn’t technically “exercise”—from working in the yard to walking to work, from typing to fidgeting. It all counts!

If you want to exercise, fine. I’m all for it. But studies show that even daily exercise doesn’t erase the metabolic effects of sitting for 8 hours a day. What does? Moving around.

So here’s the rule in the movement department: Move. A lot. Your paleo

3Stress Management

We could easily spend this entire article talking about the destructive effects of chronic stress, especially in the age of coronavirus! Stress shrinks a portion of the brain involved with memory and thinking called the hippocampus. Chronic stress—through a long chain of metabolic processes involving the stress hormone cortisol— actually forces the body to create belly fat. Stress depresses immunity. It can bring on outbreaks of certain conditions (such as herpes, for example), make recovery from sickness longer and more difficult, and it can even make you vulnerable to a heart attack.

There are lots of ways to reduce stress—all of them good. Take baths. Take walks. Do some deep breathing exercises. Meditate. Or spend a few minutes a day writing down what you’re grateful for.

This last tip has enormous health benefits. The state of gratitude is incompatible with the state of anger. Thinking about what you’re grateful for calms your psyche, sooths your soul, lowers your blood sugar, and even changes your brain waves. The lowest hanging fruit on the tree of stress management is to simply write down three things you’re grateful for every single day.

And, guys, don’t resist this idea just because you think it’s too Kumbaya. It’s a profoundly beneficial exercise that will likely produce immediate results. So just do it, men!

In addition, studies have shown that even under-sleeping for a few hours can produce metabolic changes of the kind associated with pre-diabetes. Insulin resistance—a condition that frequently goes with metabolic disorders from obesity to heart disease—is increased with lack of sleep.

Here are some ways to upgrade your sleep. And once again, the rules are simple and few. • Go to bed a half hour earlier than normal and keep doing that every week until you are sleeping a full 7–9 hours a night • Turn the temperature in the bedroom down to 68–69 degrees • Turn off the television and all electronic media ½ hour before bed (especially the news!) • Keep the bedroom dark (and that includes removing glowing electronic devices)

4Sleep

The twin sister of stress management is sleep hygiene. Under-sleeping, or sleeping fitfully and restlessly, is a major stressor to the body and raises the same stress hormone—cortisol—that’s raised when you’re late for an appointment and caught in traffic. All the same negative health effects we talked about in the section on stress apply here.

5Relationships

This is a big bucket, and it’s impossible to overstate its importance. By “relationships,” I mean marriages, friendships, and romances, sure, but also groups (church, school, community, AA, Weight Watchers, mastermind groups, birdwatching club). Under this heading, I’m also including what could loosely be called contribution (more on that in a moment).

Wondering what relationships could possibly have to do with health? Only everything. When Dan Buettner of National Geographic studied the areas around the globe called “The Blue Zones”—five places that have the highest concentration of healthy, active centenarians in the world—one of his findings stood out. Even though people in the Blue Zones did not eat the same diet or do the same kind of exercise, there was one thing every single one of the five cultures studied had in common: community.

They had strong ties to other people. They had family suppers together, shared chores, took care of their sick, gardened together. They shared a sense of both community and purpose, both of which have been shown to be characteristics of healthy, long-lived men (and women).

This really shouldn’t be surprising. Let’s not forget that when we celebrate the enormous health benefits of the Mediterranean Diet, we’re really talking about the Mediterranean lifestyle, which includes men bonding over long lunches, hanging out in the park, taking long walks, and, yes, talking about their feelings to other men. Many have argued that the real benefits of the Mediterranean “Diet” don’t just come from the olive oil and nuts—they come from relationships, friendships, and a strong social fabric.

Hand in hand with relationships goes the concept of community and contribution, both outgrowths of strong relationships. Don’t think for a second that these aren’t important modulators of physical as well as mental health. The mere fact of taking care of something or someone—as Harvard psychologist Ellen Langer has demonstrated—confers health benefits. Langer gave half the people in a nursing home population a snake plant to care for and found that the caretakers had better medical reports and fewer doctor visits.

And that’s a snake plant, which, if you don’t remember, is the plant your grandmother had in her basement that’s practically impossible to kill. Yet just the fact of being responsible for something— even though it didn’t involve much work—improved overall health.

Partnership—with individuals, churches, schools, community, clubs, teams, charities—is as health giving as a hefty dose of vitamin C. No wonder married men live longer and have healthier lives than single men!

So here’s the rule with relationships: Cultivate them. Nurture them. Take them seriously. Make new ones. Rekindle old ones. I can tell you that I have had about eight friends that I’ve been close with for between 30–40 years. Those relationships have nurtured sustained and supported me, and you better believe they’re a big reason I’m as healthy—and happy—as I am at 74.

An expanded notion of relationships has to include contribution (or, for some men, legacy. Or both.) A personal opinion: It’s no accident that Jimmy

WHAT ABOUT HORMONES?

In this article, I’ve told you the things I’ve done over the past 40 years that I believe are responsible for my own health transformation.

In the interests of full transparency, I should include hormonereplacement therapy in that list. I don’t normally mention HRT because it’s not available to everyone and can be very expensive. Plus, there are an awful lot of fly-by-night discount hormone replacement clinics around, and I wouldn’t want anyone to rush out and try one of them because I spoke highly of HRT.

That said, I’ve personally been on hormone replacement therapy— medically supervised by the oldest and largest age management medical practice in the country—since 1999. I know that very few health “gurus” or “personalities” like to talk about hormone replacement therapy (or plastic surgery for that matter). But many of us do one or the other or both.

Regarding hormone replacement therapy, there’s good reason to try it. Men go through a period analogous, though not identical to, menopause, called andropause. During andropause—which can last for years—we have steadily declining levels of testosterone. Testosterone is not only linked to a healthy sex drive and a leaner body, but it’s also associated with a lower risk of many diseases, including heart disease. Just as estrogen helps protect the bones of women after menopause, testosterone helps protect the hearts—as well as the energy, libido, and lean muscle mass—of men.

Hormone replacement doesn't take the place of any of the other suggestions in this article. You can optimize your hormones all you like, but if you’re still eating crap and spending most of your time on the couch, it’s not going to make much difference.

And let’s be clear—you can transform your health by taking the steps suggested in this article. Men don’t need hormone replacement for health and well-being. But it can sometimes be a very nice addition.

Carter, now in his late 90s, still devotes much of his time to the charity he founded, Habitat For Humanity. I don’t know Jimmy Carter personally. But I’d bet anything that if you asked him to make a list of the things most responsible for his long life and health, his work for Habitat for Humanity—along with Rosalyn and Amy and his faith-- would be among the top five items.

That’s the power of contribution. Whatever contribution looks like to you—whatever form it takes—the important point is to participate. Contribution creates at least as much value for you as it does for the person or group you’re contributing to.

The Bottom Line

So there you have it. If someone asked me to put all my “wisdom” about health into six sentences, this is what I’d say: Eat real food—which usually means cutting out most sugar and starch. Move around as much as possible. Get some good restful sleep in a cool room every night. Find a method of reducing stress on a daily basis. And finally, cultivate love, joy, warmth, compassion, and connection in your relationships. And while you’re at it, spend some time focused on others.

Follow those guidelines, and even if you only hit the bull’s eye 80 percent of the time, you’ll undoubtedly be healthier. And—I’m willing to bet—happier as well.

Summer Superfood Crush

FIVE FRESH, EASY WAYS WITH THE BEST OF THE SEASON’S HARVEST

BY LISA TURNER

Who needs those fancy (hard-to-fi nd and pricey) superfoods? Summer’s best fruits and vegetables are packed with all the healing nutrients you need. Here are fi ve of our favorites, with simple recipes for any occasion.

Swiss Chard

It’s loaded with beta-carotene, lutein, and other antioxidants that reduce the risk of cancer, heart disease, and diabetes, and protect eye health. Plus, it’s rich in vitamins C and K, magnesium, potassium, and fi ber.

SWISS CHARD AND HEIRLOOM TOMATO BRUSCHETTA

Serves 6 (makes 12 pieces)

This colorful twist on bruschetta makes a fresh, simple summer appetizer. Use a variety of tomatoes—red, orange, yellow, purple—for the prettiest presentation. And if you can’t find colors, ripe red tomatoes are just as delicious. For a wheat-free option, use gluten-free baguette or bread, and skip the cheese to make it vegan. Save the chard stems; you can brush them with olive oil and toss on the grill till crispy for a fun side.

1 bunch Swiss chard 2 Tbs. olive oil, plus additional for brushing baguette 3 large garlic cloves, finely minced 1 cup coarsely chopped heirloom tomatoes ¼ cup coarsely chopped basil leaves One small whole-grain baguette, or one-half large baguette Shaved Pecorino Romano or Parmesan cheese (optional)

1. Remove stems from chard and save for later use. Chop leaves into small pieces. 2. In a large skillet, heat 1 tablespoon of the olive oil. Add chard leaves and sauté for 3–4 minutes, until just softened. Stir in garlic and cook for 1 minute longer. Remove from heat and let cool to room temperature. Stir in tomatoes, basil, and remaining 1 Tbs. olive oil. Season to taste with salt and pepper, and let stand at room temperature while bread is grilling. 3. Preheat grill. Using a sharp bread knife, slice baguette on the diagonal into half- inch thick slices (about 12 slices). Arrange slices on a large baking sheet and brush both sides with olive oil. Place slices on hot grill and cook for 2–4 minutes, until toasted on one side. 4. Arrange baguette slices on a large serving platter. Using a slotted spoon to drain off any excess liquid, place a heaping spoonful of bruschetta mixture on top of each slice. Top with shaved cheese, if desired, and serve immediately.

Per piece: 80 cal; 2g prot; 5g total fat (0.5g sat fat); 8g carb; 0mg chol; 70mg sod; 1g fiber; 1g sugar

Mango

It’s packed with polyphenol antioxidants, including mangiferin to protect against infl ammation and reduce the risk of heart disease, cancer, diabetes, and other health issues. It’s also an excellent source of vitamins B6, C, E, and K, plus beta-carotene, fi ber, and potassium.

MANGO-CUCUMBER GAZPACHO

Serves 6

Fresh, juicy mango adds a fruity twist to traditional gazpacho. If you can’t find good mangos, substitute 4 or 5 cubes of thawed frozen mango cubes. Cutting the vegetables into small, even pieces makes for a pretty presentation; you can also purée all the ingredients for a smooth, creamy soup.

4 large mangos, peeled, pitted, and diced 1 English cucumber, peeled, seeded, and diced, divided ¼ cup lime juice ½ cup mango, apple, or white grape juice (substitute water) ¼ cup olive oil 1 large garlic clove, finely minced 1 small red onion, diced small (about ½ cup) 1 small red bell pepper, seeds removed and diced 1 small jalapeño pepper, stems and seeds removed, finely minced Fresh chives for garnish

1. Combine mango, half the cucumber, lime juice, mango or other juice, olive oil, and garlic in a blender or food processor. Purée until smooth. 2. Transfer puréed mixture to a large bowl and add remaining cucumber, onion, bell pepper, and jalapeño pepper. Add additional mango or other juice to thin if desired. Season to taste with sea salt and pepper. 3. Cover and refrigerate for at least 3 hours, or overnight. Divide between individual bowls, and garnish with chives. Serve chilled.

Per serving: 240 cal; 3g prot; 10g total fat (1.5g sat fat); 40g carb; 0mg chol; 0mg sod; 5g fiber; 34g sugar

Wild Mushrooms

They’re loaded with compounds that reduce inflammation, support immune health, and protect against cancer. Shiitakes protect heart health, and lion’s mane has cognitive benefits. And mushrooms are the only plant-based source of naturally occurring vitamin D.

WILD MUSHROOM AND QUINOA BURGERS WITH GARLIC-THYME AIOLI

Serves 8 (makes 8 burgers)

Use any variety of wild mushrooms—morels, chanterelle, oyster, or lion’s mane. Shiitakes are an excellent option; remove the woody stems and just use the caps. Or substitute dried wild mushrooms; soak them in warm water first, then drain and pat dry. If you can’t find wild mushrooms, crimini or portobello work just fine.

3 small garlic cloves, pressed in a garlic press or very finely minced 3 Tbs. fresh thyme leaves, minced Juice from ½ small lemon ½ cup high-quality mayonnaise or vegan mayonnaise 1 lb. wild mushrooms, coarsely chopped (leave small mushrooms whole) 1 small onion, coarsely chopped 2 Tbs. olive oil, plus additional for brushing burgers 1 can black beans, rinsed and drained well ¾ cup cooked quinoa ¼ cup ground flax seed 3 large garlic cloves, minced 2 Tbs. minced parsley leaves 1 tsp. sea salt ½ tsp. black pepper

1. Preheat grill and grill basket. Make aioli: In a small bowl, combine garlic, thyme, and lemon juice. Whisk in mayonnaise. Refrigerate until burgers are done. 2. Toss mushrooms in olive oil, lightly sprinkle with sea salt, and arrange in grill basket. Grill for 5 minutes, tossing once during cooking, till just tender. 3. Transfer cooked mushrooms to a food processor. Add onions, black beans, quinoa, ground flax, garlic, parsley, salt, and pepper, and pulse until combined. Continue pulsing until mixture is finely chopped, but not completely smooth, scraping down sides frequently. Taste and adjust salt and pepper, if needed. Transfer to a bowl and chill for 15 minutes, until mixture is firm. 4. Form into eight patties and brush each side with olive oil. Arrange on grill and grill until browned, 3–4 minutes per side. Transfer to a serving platter and serve on bread or rolls, if desired, with Garlic-Thyme Aioli on the side.

Per burger: 230 cal; 7g prot; 16g total fat (2.5g sat fat); 18g carb; 5mg chol; 420mg sod; 6g fiber; 2g sugar

Arugula

As a cruciferous vegetable, it’s high in compounds that reduce inflammation and protect against a variety of cancers. And it’s rich in beta-carotene, lutein, and vitamins C and K.

ARUGULA AND BLACKBERRY SALAD

Serves 6

This colorful salad is packed with nutrients, including antioxidant-rich blackberries. The dressing emphasizes basil, but thyme, rosemary, and tarragon are excellent options as well.

¼ cup olive oil ¼ cup grapefruit juice 2 tsp. honey or agave 2 Tbs. minced basil 1 Tbs. minced shallot 5 oz. baby arugula leaves (one small clamshell) 1 small jicama, peeled and cut into matchsticks 2 cups fresh blackberries 1 small avocado, peeled, pitted and cubed 4 oz. crumbled goat cheese (optional)

1. In a small jar with a tight-fitting lid, combine olive oil, grapefruit juice, honey or agave, basil, and shallot. Screw lid on tightly and shake well to blend; set aside. 2. In a large bowl, combine arugula and jicama. Drizzle with just enough dressing to lightly coat leaves and toss to mix. Add blackberries and avocado and toss gently. 3. Season to taste with sea salt and pepper, and add goat cheese, if desired. Serve immediately.

Strawberries

They’re a great source of polyphenol antioxidants that support immune health, reduce inflammation, and lower the risk of cancer, heart disease, diabetes. and neurodegenerative diseases. And they’re rich in vitamin

C, folate, and fiber.

NO-BAKE STRAWBERRYPISTACHIO TART

Serves 8

This gluten-free, grain-free tart is easy to make—and no hot ovens required. A springform pan with a removable bottom makes serving easier, but you can also use a ceramic tart dish and serve it in the dish. Be sure the dates are fresh and soft; you can soak them in warm water for a few minutes, then drain before using. For a vegan option, purée a cup of raw cashew butter with half a cup of fullfat coconut milk and swap for the yogurt.

1 cup shelled pistachios plus ¼ cup for garnish ¾ cup raw cashews Pinch of sea salt 10 large, pitted Medjool dates, chopped (about 1 cup) 1½ cups well-chopped strawberries, plus ½ cup sliced strawberries 1½ cups plain Greek yogurt 3 Tbs. honey Seeds from 1 vanilla bean (substitute 1 tsp. vanilla extract)

1. Combine 1 cup pistachios, cashews, and salt in a food processor and pulse into a fine meal. Add dates and continue processing until mixture forms a ball. 2. Evenly press mixture into a lightly oiled 9-inch springform tart pan to form a crust. Cover and freeze for 20 minutes. 3. While crust is freezing, combine chopped strawberries, yogurt, honey, and vanilla; stir to mix well. 4. Remove crust from freezer and spoon yogurt filling in. Smooth top with a spatula, cover and freeze for 3 hours or overnight. 5. Remove tart from freezer and let stand for 5 minutes before removing springform pan. Transfer tart onto a serving dish and arrange sliced strawberries and remaining pistachios on top. Serve immediately.

Per serving: 310 cal; 11g prot; 13g total fat (2g sat fat); 42g carb; 0mg chol; 35mg sod; 5g fiber; 32g sugar