Maria Menounos NEW YOU Magazine Oct 2023

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FEATURES

MORE THAN SKIN DEEP

How your nutritional habits can affect your skin and what foods are best for your body’s largest organ.

HEALTH BY THE NUMBERS These 11 numbers are the key to a clean bill of health.

SUGAR CRUSH

Got a sweet tooth? It might be time to reevaluate that habit— sugar may taste delightful, but it’s extremely damaging to our health.

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THE BLOOD SUGAR BALANCING ACT

Insulin resistance is aging America, though a few simple solutions can halt it in its tracks.If you’re concerned about metabolic syndrome, learn the signs and ways to reverse it with a few simple lifestyle techniques.

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MARIA MENOUNOS

TV Host Reveals the Keys to Health, Happiness, and Overcoming Life’s Challenges

GONE WITH THE GLUTEN NEW YOU investigates the growing phenomenon of people suffering from gluten sensitivity, and how limiting gluten exposure can potentially improve your health

DUSTIN BAKER AND MAYA FRENCH

Best Friends To Business Partners: How Dustin Baker And Maya French’s Leap Of Faith Helped Make Plant-Based Nutrition More Accessible

DESERT FASHION Meditate on One Vital Concept, Authentic Style is All About You

FASHION ACCESSORIES

Kimberly Pucci’s “It Bag” of the US Open

ABSOLUTELY FLAWLESS

We’re constantly on the prowl for all the latest and greatest musts in beauty, fashion, and style. And now we’re helping you acquire them with a dynamic new “Shop the Look” section of the all-new Newyou.com!

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GAME CHANGERS

Dr. Faraz Farzin of Lumosity.com An accomplished researcher, Dr. Farzin and Lumosity.com help universities unlock the human brain.

The Dream Team Behind Jack Black Meet the creators ofJack Black—a top collection of approachable men’s skin products and shaving needs.

Care for some cocktails while overlooking NYC? Autumn cools things off and marks the bittersweet end of Summer nights, but the Manhattan skyline is big enough to keep the nightly happy hours and after-work hang outs rolling. If you’re looking to meet friends, grab a night-cap or spend some one-on-one time with a loved one, this list has you covered.

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THE 6 BEST NYC ROOFTOPS TO VISIT NOW

THE K-BEAUTY CRAZE:

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GLASS SKIN HOLY GRAILS

The recent emergence of Korean skin care in the United States has brought new beauty standards that we didn’t even know were possible to achieve. These skin care products are designed to give you the trending “Glass Skin” look. Read more at NewYou.com

INSTAGRAM LINKEDIN YOUTUBE

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Color Burst

Make your next manicure magnificent with electrifying florals. Blossom in these Essie colors: (top to bottom) Full Steam Ahead, The More the Merrier, Rock the Boat, and The Girls Are Out ($8 each, ulta.com).

MORE THAN SKIN DEEP

How your nutritional habits can affect your skin and what foods are best for your body’s largest organ.

By Karen Asp

urns out, you really are what you eat, especially when it comes to your skin. Sure, you can slather on pricey products to improve appearance, but you might want to consider methods to make that beauty radiate from within.

“You can’t have healthy, beautiful

skin if you treat it only from the outside,” says Nicholas Perricone, M.D., a Connecticut-based clinical and research dermatologist. “The right food choices are critical to youthful, beautiful, and radiant skin.”

So what should you feed your face? The answers may be simpler than you think.

NUTRITION AND SKIN HEALTH

ou might not automatically associate good nutrition with better skin health until you understand this fact: Your skin is an organ, the largest one of the body, and like all of your other organs, it has certain requirements. “It needs the nutrition, oxygen, and amino acids, the building blocks of DNA,” says Christine Choi Kim, M.D., a medical and cosmetic dermatologist and clinical research investigator at the Clinical Science Institute in Santa Monica, California.

Without those essential items, your body can develop nutritional deficiencies—and your skin is one of the first places they show up for all to see. “Think of the skin as a window to the inside of your body,” Dr. Kim says.

While you can blame the standard American diet (e.g., too many processed foods, excess sodium) for causing problems, which are especially tough on those prone to acne, rosacea, and eczema, women in particular are guilty of making two nutritional mistakes that impact the skin: Not eating enough protein and being overly strict about avoiding dietary fat. “Those two behaviors are contributing factors in why women often look older than men of the same age,” Dr. Perricone says.

Without enough daily protein, which the body can’t store, facial features become soft looking. “The depleted supply of protein forces the body to feed upon itself, causing muscle and tissue to break down,” Dr. Perricone says. Long-term protein starvation can lead to a significant loss of skin tone, not only on the face but also in the breasts. Meanwhile, dietary fat will keep your skin soft, supple, and radiant, he adds.

Of course, just as you can’t out-exercise a bad diet, you also can’t undo skin damage from years of sun exposure and smoking. If you start paying more attention to your diet, however, it’s possible you can improve your skin’s

outward appearance, decreasing wrinkling and sagging of the skin, Dr. Perricone says. Certain foods can also bolster your skin’s defense against ultraviolet (UV) rays, preventing skin cancer and, as a result, the wrinkles and aging spots that accompany UV damage, offers Dr. Kim.

YOUR SKIN-SAVVY EATING PLAN

iets are a dime a dozen these days, and while there’s not a specific diet per se for skin health as there is for the heart or brain, it’s fair to say that what’s good for other organs is good for the skin too. That’s why dermatologists recommend eating a diet high in antioxidants, potent compounds in food that fight skin-damaging free radicals in the body, and choosing foods that are anti-inflammatory in nature.

Inflammation, after all, is a driving force in every age-related disease, even aging itself. On the skin, chronic inflammation can manifest itself in the form of wrinkles, sagging, discoloration, enlarged pores, and lack of radiance, Dr. Perricone warns.

Foods that increase inflammation are those commonly found in the standard American diet, especially sugar-rich items. “Sugar increases stress hormones in the skin, which can create an inflammatory state,” says Elizabeth Tanzi, M.D., founder and director of Capital Laser & Skin Care in Chevy Chase, Maryland, and assistant clinical professor of dermatology at the George Washington University Medical Center in Washington, D.C. Eventually, that can lead to the breakdown of collagen, a protein in the skin that naturally decreases with age.

Yet by switching to an anti-inflammatory diet, your skin may show significant improvements. “In just three days of eating an anti-inflammatory diet, your skin will look healthier, more radiant and less wrinkled,” Dr. Perricone says.

Like the Mediterranean diet, an anti-inflammatory diet will load your body with antioxidants and nutrients that can bolster skin health. For instance, vitamins A, C, D, and E have proven effects on the skin, Dr. Kim says. So, too, do omega-3 fatty acids, which are in fish, and even a compound called resveratrol found in red wine and green tea.

To that end, experts recommend avoiding processed foods as much as possible, which are loaded with excess salt or sugar (or both), Dr. Tanzi says. Instead, focus on high-quality protein like fish, shellfish, tofu and poultry. When it comes to carbohydrates, opt for low-glycemic ones: “A low-sugar diet helps give the skin a healthy glow and prevents inflammation,” Dr. Tanzi says. That means add in more colorful fresh fruits and vegetables; low-glycemic grains (quinoa, for instance); and legumes like lentils. Then make sure you’re eating healthy fats, like coldwater fish (especially wild Alaskan salmon, halibut, sardines, herring, and anchovies), nuts, seeds, and extra virgin olive oil.

And while hydration, key for overall health, is often touted as the cornerstone for healthier skin, drinking the recommended eight servings of 8-ounce glasses a day doesn’t guarantee healthy skin. “You can’t drink your way into beautiful skin,” Dr. Tanzi says, adding that some people drinking that amount still suffer from problems like acne. Yet in Dr. Perricone’s view, “Water helps keep the skin soft and plumped up.” No matter, though, your body still needs plenty of water throughout the day, so keep tabs on your hydration. Remember, too, that foods like fruits and vegetables, and soups contain water, which count toward your hydration needs, Dr. Kim says.

While your skin is getting healthier from eating a derma-friendly diet, so is the rest of your body, making it a winwin situation for all of your organs.

An antiinflammatory diet will load your body with antioxidants and nutrients.

HEALTH BY NUMBERS

If you think your weight and your partner’s birthday are the only digits worth noting, think again. These 11 numbers are the key to a clean bill of health.

By Karen Asp

CUPS OF FRUITS AND VEGGIES YOU SHOULD EAT DAILY

Loading produce onto your plate gives you a healthy dose of diseasefighting antioxidants and allows for healthy gut bacteria to thrive, says Pamela Peeke, M.D., M.P.H., and author of Body for Life for Women (Rodale). Aim for three cups of veggies, even though guidelines for women call for less. “Pile on greens like spinach and kale,” Peeke says, along with two cups of fruits a day. And pay attention to your palette: Remember to eat five different colors of fruits and vegetables daily.

STEPS DAILY

No doubt you’ve heard of or taken part in a 10,000 steps a day challenge. Yet if you’re going by government guidelines, you should be logging about 7,500 steps a day, in addition to 150

minutes of moderate-intensity exercise weekly. “This is the minimum amount a healthy adult should aim for,” says Catrine Tudor-Locke, Ph.D., professor and chair of the department of kinesiology at the University of Massachusetts in Amherst, who insists that more is better. Before you hit the pavement with a pedometer, test it first by taking 20 steps. If the count falls between 19 and 21, that’s within a good margin of error.

management physician in Naples, Florida, and author of The MD Factor Diet (BenBella Books, Inc.). While levels below 150 mg/dL are normal, ideally, you should be under 100 mg/dL. To lower your levels, decrease your intake of simple sugars and simple carbohydrates, says Cederquist.

healthnumbers

Health. Stick to no more than a drink a day, says Peeke, but women with a family history of alcoholism should nix alcohol. Didn’t get your one a day? Just as you can’t bank lost sleep, you can’t bank missed drinks.

INTERNATIONAL UNITS (IU), MINIMUM AMOUNT OF VITAMIN D

MILLIGRAMS, MAXIMUM AMOUNT OF SODIUM PER DAY

INCHES, MAXIMUM WAISTLINE

If your waistline measures 35 inches or more, that’s a red flag, no matter what the scale says. The concern? Toxic visceral fat, which is associated with an increased risk of type 2 diabetes, high blood pressure, cholesterol, heart disease, and cancer, Peeke says.

GRAMS OF FIBER EVERY DAY

According to the National Fiber Council, adults on average ingest only 10 to 15 grams daily through diet, but you should shoot for 20 to 30 grams. That will keep your bowel movements regular and ward of disease-promoting inflammation, says New York City gastroenterologist Valerie AntoineGustave, M.D., M.P.H.

MG/DL, MAXIMUM TRIGLYCERIDE LEVEL

Total cholesterol usually steals the spotlight, but triglycerides—fat in blood—may be more critical. “Higher triglyceride levels raise heart-disease risk in women,” says Caroline Cederquist, M.D., weight

While you need salt to survive, too much of it can lead to high blood pressure and increase your risk of heart-attack risk, says Laxmi Mehta, M.D., clinical director of the Women’s Cardiovascular Health Program at the Ohio State University Wexner Medical Center in Columbus, Ohio. Like sugar, salt is hidden in many processed foods, so stick to whole foods and ditch the salt-shaker habit.

FRIENDS IN YOUR INNER CIRCLES

Friendships consist of various layers, but the center two make up the strongest bonds. “The interaction you have with these layers stimulates the production of endorphins, the brain’s natural pain killer, and boosts the immune system to help you resist diseases,” says Robin Dunbar, Ph.D., professor of evolutionary psychology at the University of Oxford in Oxford, England. Your first layer contains five friends and family who provide you the most emotional support. Those 10 in your second layer are your best friends with whom you spend most of your time.

ALCOHOLIC BEVERAGE EACH DAY

Alcohol in moderation does have its benefits, including lowering incidents of diabetes and reducing heart-disease risk, according to Harvard T.H. Chan School of Public

If you’re not spending enough time in the sun, you may be low in vitamin D, which has been associated with numerous benefits, including protection from depression and stronger bones, Peeke says. Yet guidelines of 600 IU fall short of what numerous organizations recommend. The Vitamin D Council, for one, suggests adults get 5,000 IU daily. Get your vitamin D levels tested so you know how much is right for you.

HOURS OF SLEEP

The National Sleep Foundation recommends adults ages 26 to 64 get seven to nine hours of shut-eye a night. Six hours may be okay for some people; just don’t dip below that.

TEASPOONS, MAXIMUM, OF ADDED SUGAR IN A DAY

The average American consumes 22 teaspoons of added sugar daily, which may be responsible for the rise in obesity and diabetes, says Mehta. New labeling laws will soon make it easier to spot hidden sugars. Until then, cut your intake by eliminating sugar-sweetened beverages, choosing whole foods over processed foods, and limiting sugar-laden condiments like ketchup.

SUGAR CRUSH

Got a sweet tooth? It might be time to reevaluate that habit—sugar may taste delightful, but it’s extremely damaging to our health.

By Scott Olson

here are two schools of thought about what sugar does to your body: Sugar is bad for you and sugar is super bad for you.

In one camp are health experts (that include the sugar lobby) who suggest that sugar is harmful simply because it contains calories. In the other camp are those who think that sugar is a toxic molecule.

The evidence for the first argument is fairly substantial.

THE BITTER FROM THE SWEET

➜ Marie Detillier, clinical nutrition manager at Texas Health Presbyterian Hospital in Plano, Texas, definitely agrees that sugar causes harm. “Even though it is a natural carbohydrate source, it is empty calories—meaning it does not contain any vitamins, minerals, phytonutrients, or any other positive nutritional benefit,” she says.

Those empty calories add up quickly, especially when we drink them. “The problem is that we are drinking sugar quickly and not even thinking about it,” adds Detillier. She points to morning smoothies that can contain 50 to 120 grams of sugar, or flavored coffee drinks that have 50 grams of sugar, not to mention our addiction to soda.

It becomes a math equation. The more calories you consume; the more pounds you pack on. The more you weigh; the more you increase health risks. Poor blood sugar control, heart disease, stroke, and even increased risk for certain cancers all come with that added weight.

Should you ditch the sodas, smoothies, and sweetened coffee drinks, or can you still have sugar in moderation?

Here is where opinions are divided. Beyond the “sugar-ruins-our-teeth and sugar-equals-love-handles” view is the thought that sugar is far more than simply excess calories, but actually toxic to our bodies. To highlight sugar’s dark side, scientists point to three major contributors to poor health: inflammation, insulin resistance, and glycation.

INSULIN RESISTANCE

➜ Insulin resistance occurs when the cells of the body become resistant to the hormone that helps to control blood sugar. The development of insulin resistance is a bit of a mystery and concerns a “which came first” question. Does insulin resistance create weight gain, or does weight gain create insulin resistance?

Once you have insulin resistance, though, the mystery is over: You are headed for poor health and the dreaded apple shape.

Scientists who study this note a strong association between the sugar we eat and the development of insulin resistance. Insulin resistance is a risk factor for many diseases, including obesity, diabetes, heart disease, cancer, and even poor memory and cognitive health.

Insulin resistance is so bad for our brains that some researchers are calling Alzheimer’s disease “type 3” diabetes. Scientists can create Alzheimer’s disease in animals by creating insulin resistance in the brain, and moderate the damage by giving drugs to help control insulin resistance.

INFLAMMATION

➜ When your blood sugar spikes after drinking or eating something sugary, inflammation comes along for the ride. Inflammation and insulin resistance are like peas in a pod: Where you find one, you find the other.

Inflammation is now considered one of the leading causes of many of the diseases and issues we worry about, including heart disease, cancer, Alzheimer’s, joint pain, and many others.

SUGAR-FREE, HEALTH-FULL

➜ Sugar has a powerful grip on our minds and bodies and it is a grip not easily escaped. Sugar calories, though, are calories you want to avoid.

SUGAR TOXINS

➜ Advanced Glycation End-Products (AGEs), or glycotoxins, naturally form in our bodies and food when sugar binds to proteins or fats. This changes both the structure and function of cells in our bodies and increases inflammation and damage to these cells and anti-bodies.

In our skin, AGEs form in collagen and are one of the reasons we wrinkle (sun damage is not the only culprit).

In fact, scientists suggest that AGEs are largely responsible for aging and almost all chronic diseases. When AGEs form in our heart and blood vessels, they increase the risk for heart attack. Eating a high-sugar diet or foods with AGEs in them increases the risk for Alzheimer’s disease, autoimmune diseases, cataracts, cancers, and many other diseases.

Sugar is a hard habit to kick, no doubt, but there are some tricks that can help you. First, you should be aware that “natural” sugars such as honey and agave are no different than regular white sugar, so look out for these.

Try reducing sugar instead of eliminating it altogether. Sugar has less of an effect on your body when it is combined with other foods. Proteins, fats, and fiber all slow down the absorption of sugar— so if you want something sweet, eat it near a meal. Fruit is another good option, especially low-sugar fruit like berries.

Some people swear they can tamp the siren song of sugar by brushing their teeth after eating, drinking water, or getting some exercise, but everyone is different and you have to find what works for you. Remember that sugar is an addiction every bit as strong as cigarettes, alcohol, or other drugs and can take time to kick. Keep working toward your goal and you will find that you don’t need sugar as much as you think you do.

Sugar sweetened beverages may be the perfect storm of harmful effects.

HOT GIRLS HAVE IBS TOO: UNDERSTANDING AND IMPROVING GUT HEALTH

The IBS Empowerment movement is a refreshing movement of women speaking out openly about their stomach issues and seeking solutions vs. struggling silently.

#IBStiktok and #hotgirlshaveibs have racked up hundred of millions of views. So why is this trend so important, and what can you do if you’re struggling with stomach issues? We tapped gastrointestinal expert, author of Get Off Your Sugar, and founder of Alkamind, Dr. Daryl Gioffre, to answer all your burning gut health questions.

WHY IS IT IMPORTANT THAT GUT HEALTH IS TRENDING NOW?

Hippocrates, the father of modern medicine, said it best – look to the gut, for it is the cause of all disease. Notably, 80% of your nervous and immune systems live in your gut. Plus, if you are dealing with anxiety or depression, one of the places you need to look closer at is your gut microbiome, as 95% of serotonin, your happy, feel-good hormone, is made in the gut.

“People now realize that taking care of your gut is critical not only to feel good and have better energy, but also to live longer and prevent chronic degenerative diseases such as heart disease, cancer, and even Alzheimer’s,” said Gioffre.

WHY ARE HOT GIRLS (AKA THOSE SEEMINGLY EATING SUPER HEALTHY) STILL HAVING STOMACH ISSUES?

“What you eat and drink is critical to your overall health, but the amount of stress and our ability to manage that stress outweighs what we eat a million times to one regarding how it affects your gut health,” said Gioffre. “We are more stressed than we have ever been, and when stressed, our body doesn’t care about digestion and growth and repair. All it cares about is getting you out of fight or flight and danger.”

According to Gioffre, you are not what you eat; you are what you digest, absorb, and assimilate. This is one of the primary reasons why so many people are doing all of the “right things” for their health (i.e., eating organic, plant-based, exercising, etc.) are still suffering from gut symptoms such as heartburn (reflux), indigestion, bloating, constipation, and leaky gut. And when you have a leaky gut and inflammation, you are more likely to suffer from downstream problems such as

thyroid issues, skin problems, brain fog, low energy, liver and gallbladder stress, and cardiovascular inflammation.

WHAT IS THE BIGGEST MISCONCEPTION WHEN IT COMES TO GUT HEALTH?

Most doctors tell us that heartburn and indigestion, which are also accompanied by bloating, gas, and constipation, are caused by too much acid, and this is one of the biggest mistruths we have been led to believe, according to Gioffre. The cause of these problems, on the contrary, is caused by too little stomach acid, a condition known as hypochlorhydria.

SO WHY HAVEN’T MOST OF US HEARD THIS BEFORE?

“Because antacids such as PPIs (Proton Pump Inhibitors) are a $17 billion annual market, and Americans are taking the lead, as 1 in 3 suffers from GERD (Gastroesophageal Reflux Disease), and astoundingly, 60 million will experience reflux (heartburn) at least once over a month.”

In addition, the acid in our stomach is the first line of defense against dangerous pathogens such as parasites, bacteria, viruses, and candida. Without sufficient levels of acid, we develop higher levels of chronic inflammation and leaky gut from these stealth pathogens that the acid should have wiped out in our stomach as they transit down with the digestive tract.

What are three ways to start improving your gut health?

TAKE A PROBIOTIC

“We are massively deficient in probiotics compared to what our ancestors used to get. This is the most important supplement for your gut because it helps replenish good bacteria while

simultaneously crowding out the bad bacteria,” said Gioffre. “I recommend getting probiotics in both supplement and food, such as fermented foods like sauerkraut and kimchi.”

ADD MORE FIBER

The research shows only 5% of the population is getting the recommended 25-35 grams of fiber our gut needs daily for optimal health. This is one of the primary reasons why 42 million Americans struggle with constipation, and many are turning to laxatives for immediate relief, not understanding the dangerous consequences.

An easy solution? Try Dr. Daryl’s Internal Shower Shot. Add two tablespoons of chia, juice from a lemon slice, and a pinch of Himalayan pink salt to 6 ounces of water. Let it sit a minimum of 5 minutes, mix, then drink on an empty stomach. This scrubs your intestines acting as an “internal shower” in your gut, helping to move food and prevent any impactions down the road.

MINIMIZE THE WMDS (WEAPONS OF MASS DESTRUCTION FOR THE GUT)

Wheat (gluten), too much meat (aim to get no more than 2-4 oz per meal; otherwise, it turns to sugar in your body), dairy, and sugar are all massively acidic and inflammatory to the gut. “Look to minimize these substances, as they should not compromise more than 20% of your daily diet (think moderation, not deprivation),” said Gioffre.

At the same time, increase your leafy greens (think green juice, smoothies, soups, and salads), healthy fats (avocados, raw nuts, and seeds), and fiber-rich slow-burning carbs (quinoa, wild rice, sweet potato, root vegetables, squash, etc.).

95%

of serotonin, yourfeelhappy, good hormone is made in the gut.

THE BLOOD SUGAR BALANCING ACT

Insulin resistance is aging America, though a few simple solutions can halt it in its tracks.

here’s a danger in our midst, derailing the health of millions of Americans. No, it’s not cancer, nor is it heart disease. This condition precludes many chronic or degenerative diseases and ages us at a rapid rate. And here’s the kicker: Most of us are unaware that we suffer from it.

This culprit goes by many names— metabolic syndrome, Syndrome X, prediabetes, and insulin resistance. If you crave sugary foods or drinks, are overweight or “thick in the middle,” have a family history of diabetes, or have highblood pressure, chances are you may be suffering from an insulin imbalance. According to The Blood Sugar Solution by Dr. Mark Hyman, insulin imbalance will affect one in two Americans , 90 percent of whom will go undiagnosed. What exactly is insulin resistance and how can we stop it?

If you’re concerned about metabolic syndrome, learn the signs and ways to reverse it with a few simple lifestyle techniques.

BREAKING DOWN BLOOD SUGAR

To understand insulin resistance, we must first understand how insulin works. Insulin is a hormone responsible for controlling blood sugar, or glucose levels, in our bodies. It drives glucose to our cells, which we then use as energy. Insulin resistance stems from a diet that’s high in sugar and empty calories and low in nutrients (think: junk food and soft drinks), as well as processed carbohydrates like bread and pasta. This type of diet, which is typical of most Americans, results in peaks and valleys of blood sugar.

Over time, this roller-coaster ride of spiking and bottoming out of blood sugar causes your body to become numb to the effects of insulin, which means you need more insulin to balance your blood sugar. High insulin blood levels cause an avalanche of events that prematurely age you. These high levels prompt your body to produce chemicals that promote inflammation, which subsequently damage blood vessels. This also causes your liver to dump cholesterol and triglycerides into the blood stream, which puts you at risk for heart disease. As a result, your body loses muscle and gains fat— particularly in the waist area. (Many will notice themselves becoming “appleshaped.”) Individuals with metabolic syndrome are at increased risk for conditions such as atherosclerosis, peripheral vascular disease, heart disease, heart attack, stroke, and type 2 diabetes. These events can also affect sex drive and infertility while increasing your risk of cancer, depression, and Alzheimer’s disease.

DIAGNOSING METABOLIC SYNDROME

Metabolic syndrome, or Syndrome X, is the term that researchers use to describe the combination of conditions that result from insulin resistance and increases the risk of heart disease, diabetes, and other conditions linked to inflammation.

“Syndrome X combines obesity, hypertension, and high blood lipids with the com -

mon link being insulin resistance,” says Stephen Holt, M.D., author of Combat Syndrome X, Y, and Z. “Often, conventional medicine fails to link these conditions together, so they aren’t treated together. Individual components, when treated, are usually not successful.” Dr. Sara Gottfried, author of The Hormone Reset Diet, agrees. “Most doctors aren’t taught to recognize insulin resistance or metabolic syndrome, and since there’s no one pharmaceutical fix, it often goes untreated.”

There are a few simple tests that your doctor can run to determine if you suffer from this constellation of symptoms, which are outlined below.

➜ Medical Diagnosis of Metabolic Syndrome

The presence of three or more of these factors indicates metabolic syndrome:

➩ Central or abdominal obesity measured by waist circumference

• Men: 40 inches or greater

• Women: 35 inches or greater

➩ Triglycerides greater than or equal to 150 mg/dl (milligrams per deciliter of blood)

➩ HDL (good) cholesterol

• Men: less than 40 mg/dl

• Women: less than 50 mg/dl

➩ Blood pressure greater than or equal to 130/85 mm/Hg (millimeters or mercury)

➩ Fasting glucose greater than to 100 mg/dl (Criteria agreed upon by International Diabetes Federation; National Heart, Lung, and Blood Institute; American Heart Association; World Heart Federation; International Atherosclerosis Society; International Association for the Study of Obesity)

COMBATTING METABOLIC SYNDROME

While this information may seem daunting, metabolic syndrome is ultimately a reversible condition, provided you’re willing to commit to lifestyle changes and work with your health-care professional.

Successful reversal of insulin resistance requires a combination of diet, exercise, lifestyle modification, and supplementation. If you suspect you have insulin resistance, or are being treated for more than

one of the components of metabolic syndrome, you should seek the advice of a medical professional. Depending on your situation, the following lifestyle changes may alleviate the condition. Prescription medication may also be necessary.

➜ Exercise improves insulin sensitivity by reducing abdominal body fat and helps your body metabolize sugar more efficiently. Dr. Gottfried recommends “burst” or interval training, either cardio- or weight-based. “Some forms of exercise can actually raise stress hormones, which raises blood sugar.”

➜ Lose Weight Just losing 10 percent of your body weight can lower your blood pressure, blood sugar, triglycerides, total cholesterol, and LDL (bad) cholesterol.

➜ Eat Like a Mediterranean. The Mediterranean Diet emphasizes fresh fruits and vegetables, lean protein like fish, and healthy fats. Our experts agree that ditching white sugar and artificial sweeteners is a must. Also look for hidden sources of sugar—often found in salad dressings, tomato sauces, and condiments. Watching carbohydrate intake is crucial in combatting insulin resistance, as high-carb or extremely low-carb diets can make insulin resistance worse. Aim for 25-49 grams of carbohydrates per day, focusing on those that are high-fiber and have a low glycemic index, meaning they raise blood sugar slowly. Dr. Gottfried recommends eating one pound of vegetables a day and making sure your plate is 20 percent protein and 80 percent vegetables.

➜ Ban Smoking and Alcohol Snuff out cigarettes and nix alcohol, as they both impact every organ system in the body, especially if you have any of the medical conditions associated with metabolic syndrome. Dr. Holt warns that insulin resistance is a “loaded gun,” and factors like smoking and excessive alcohol can pull the trigger, leading to full blown diabetes, cardiovascular disease, etc.

➜ Prescription Medications . Oral prescription medications for controlling blood sugar increase insulin sensitivity. Metformin is the most popular and best tolerated. Metformin also reduces cholesterol levels and assists in weight loss.

➜ Detoxification Strategies. Insulin resistance and diabetes have been linked to environmental toxin exposure. Toxins can slow metabolism, contributing to weight gain, insulin resistance, and dia-

betes. These toxins include heavy metals, bisphenol A, and pesticides. Detoxification strategies can include oral supplements like DMSA (a chelating agent); supplementation with n-acetyl cysteine, B vitamins, and trace minerals; cruciferous vegetables (like broccoli and cauliflower); infrared sauna; and IV chelation using glutathione.

SUPPLEMENTS

➜ Chromium is a trace mineral that works side by side with insulin to transport glucose from the bloodstream to the cells. Most Americans receive less than half the daily recommended amount of chromium. Chromium improves blood sugar stabilization, cholesterol, and insulin levels.

➜ DHEA or dehydroepiandrosterone, is a hormone involved in metabolism that decreases with age. Low levels of DHEA are a risk factor for metabolic syndrome. DHEA can improve insulin sensitivity, which leads to fat loss.

➜ Alpha Lipoic Acid is an antioxidant that affects blood sugar levels and other associated conditions of metabolic syndrome such as heart, vascular, and kidney disease by reducing fat accumulation in the blood. Alpha lipoic acid has been used for the treatment of diabetic neuropathy in Germany for decades.

➜ Coenzyme Q10 is a powerful antioxidant that stabilizes blood-sugar levels, lowers blood pressure, and improves vascular oxidative stress. People with high blood sugar are often deficient in CoQ10.

➜ Omega-3 Fatty Acids such as docosahexaenoic acid (DHA) and eicosapentaenoic (EPA) lower blood pressure and triglycerides as well as improve glucose metabolism and lower C-reactive protein levels, a marker for inflammation.

➜ Berberine has been used in Chinese medicine for thousands of years to treat gastrointestinal distress. Berberine has been shown in clinical studies to work as an insulin sensitizer and is just as effective as Metformin in controlling blood sugar. Berberine also has a lowering effect on total cholesterol and LDL (bad) cholesterol.

➜ Cinnamon extract lowers blood sugar levels as well as reduces cholesterol and triglyceride levels. Cinnamon is also a strong antioxidant.

➜ Green Coffee Extract contains special substances known as polyphenols. In particular, chlorogenic and caffeic acid have been shown in human studies to improve blood sugar levels and decrease

cholesterol and triglyceride levels. Coffee extracts are also free radical scavengers, which fight inflammation.

FIGHT THE RESISTANCE

Insulin resistance does not have to be the end of the world. At the end of the day, we need to become in tune with our bodies and recognize when things don’t feel or seem right. By knowing the signs of insulin

The Mediterranean Diet is an antidote to Syndrome X.

resistance and how they relate to metabolic syndrome, you can become an advocate for yourself or someone you love. Combatting insulin imbalance—before it spirals out of your control and into the realm of more serious health conditions— is the key to maintaining healthy longevity. With a few simple changes, it’s possible no matter your current lifestyle.

FRESH IDEA

NIKKI DINKI

Who she is: It’s hard to believe Nikki Dinki, 39, co-host of the Cooking Channel’s Junk Food Flip with Bobby Deen, was a veggie hater when you see her wondrous ways with produce. Her book, Meat on the Side: Delicious, VegetableFocused Recipes for Every Day

What she does: On both the show and her blog, NikkiDinkiCooking,com, she turns high-cal splurges into healthy meals. “I cook primarily ‘meat on the side,’ focusing on vegetables as the center.”

What drives her: “As a child, I hated vegetables and existed on bread and cheese,” It wasn’t until Dinki was in her early twenties that her diet proved problematic.“I had digestive problems and low energy levels. I wasn’t getting the protein and other nutrients that I needed.”

THE VEGGIE WHISPERER

The Cooking Channel’s Nikki Dinki offers advice on making easy, healthy meals and finding true vegetable love.

By Linda Childers

What’s her secret:

If she tried a new food five times, Dinki found she no longer hated it. After eating a new veggie 25 times, she craved it. “Eating vegetable-based dishes instead of processed foods made me feel stronger and healthier,”

Her meal favorites:

BREAKFAST

“I start each day with a smoothie. I’ll take whatever veggies I have and combine them with pumpkin seeds, goji berries, and healthy Greek yogurt.”

LUNCH

“One of my favorite goto lunches is a healthy vegetarian version of a hot dog marinated with stock, soy sauce, vinegar, liquid smoke, chili powder, paprika,

and ginger. It’s simple, healthy, and delicious.

DINNER

“I love having friends and family over for dinner and one of my favorite dishes to make is my carbonara with Brussels sprouts, pears, and chard. I love taking classic dishes and increasing the nutritional value while enhancing flavor; I’ve also learned how to cut calories by substituting ingredients, such as Greek yogurt for sour cream or mayo.”

SNACKS

“I like to make homemade cheesy kale chips or parmesan zucchini chips that I can take with me and snack on during the day. If I’m craving something sweet, I make my gluten-free chocolate chip and peanut butter cookies. I also enjoy tea or a warm glass of apple cider.

Kale Egg Cups*

1 medium yellow onion

1 red bell pepper

4 fully cooked breakfast sausage patties

8 large kale leaves

METHOD

1. Preheat the oven to 375 degrees F. Grease an 8-cup muffin pan and set aside. Place a medium saucepan of water over high heat and bring to a boil.

2. Chop the onion and bell pepper and cut the sausage patties into ¼-inch pieces.

3. One at a time, hold each kale leaf by its stem and dip it into the boiling water until it turns bright green, about 5 seconds, then lay it on some paper towels or a clean kitchen towel to drain.

4. Heat the oil in a medium skillet over medium heat. Stir in the onion, bell pepper, and salt and sauté until tender, about 5 minutes. Stir in the sausage and sauté just until it turns brown, 2 to 3 minutes more. Remove the skillet from the heat.

5. Pat each kale leaf dry with a paper towel. Cut away its stem and then cut the leaf cross-wise into 3 pieces.

1 tablespoon olive oil

½ teaspoon kosher salt

½ cup shredded mozzarella

8 large eggs

8 teaspoons grated Parmesan cheese

Line the bottom and sides of a prepared muffin cup with the 3 pieces, overlapping and making sure to cover the sides, all the way to the top. Repeat for each cup.

6. Put 1 tablespoon of the mozzarella in each cup; top that with a spoonful of the vegetable and sausage mixture, making sure there is still room in the cup for an egg. Crack and egg into each cup and then sprinkle one teaspoon of the Parmesan over the egg. When all 8 cups are filled, place the muffin pan in the oven and bake until the eggs are set, 15 to 17 minutes.

7. Transfer the muffin pan to a wire rack and let the egg cups cool for 2 to 3 minutes. Run a table knife around the inside edge of each cup to release anything that might be sticking. Gently lift out the kale egg cups and place 2 on each serving plate. Enjoy them hot!

Come withalong us

MARIA MENOUNOS COVER FEATURE SIZZLES, GO GLUTEN FREE, TAMRON HALL ON SUCCESS, AND JOIN OUR DESERT FASHION VIBES!

Jacket by Stijlus (stijlus .com). Pants by Chanel (chanel.com). Necklace by Micha Design (michadesign.com).

Earrings by Jared Jamin (jaredjamin.com). Rings by Sazingg (sazinggjewelry.com).

smooth operator

We’re always on a quest to find healthy diet options that don’t sacrifice flavor.

B Nutritious founder Brooke Alpert takes us down the path to body-boosting, smoothie-making success.

BY LOUISE MONTEMARO PHOTOGRAPHY BY CLAIRE BENOIST

PINK CHIA

1 cup Lifeway Low-Fat plain kefir

½ cup frozen raspberries

¼ tsp vanilla extract

1 tsp chia seeds

“The major bonus in this smoothie is the chia seeds. Chia seeds are a great source of antioxidants plus a major source of omega-3 fatty acids.”

beauty SIPS

delicious and seemingly innocuous, smoothies incite a surprising amount of debate over whether or not we can truly classify them “healthy.” Three types of people tend to weigh in on the to-smoothie or not-to-smoothie debate: There’s the casual sipper, who feels that a blend of the best fruits and flavors on a hot summer day is perfection. There’s the fitness drinker, who sees smoothies as a cocktail of protein, power, and maximum energy. And then there’s the critical naysayer, who argues that the concoction is nothing but a blended nutritional disaster.

The bottom line: Smoothies can be a powerful source of protein, fiber, and vitamins, but all of those benefits can be mired in an overload of synthetic protein shots and sugar. According to Brooke Alpert, MS, RD, CDN, and author of The Sugar Detox Diet, sugar content and size are key, and the health debate must be moderated on a smoothie-by-smoothie basis. “All smoothies shouldn’t be grouped together,” Alpert says. “Often, purchased products end up a sugar detox no-no because they have too many servings of high sugar fruits, plus other types of sweeteners—all on top of being too big of a serving size.”

Sugar is making headlines lately, and not for sweet reasons. Experts like Alpert call it the new “controlled substance,” and critics have subsequently deemed smoothies unhealthy based on the sugar additives that many stores use in their recipes. This “drug,” some experts say, poisons society by contributing to obesity, leading to advanced skin aging and acne breakouts, and causing preventable diseases. Americans individually consume nearly 31 pounds of the sweet substance each year. What’s worse, sugar goes by many different names—and when one is not careful, it will slip in unnoticed. l

sugar by any other name...

PB AND APPLE

½ apple, chopped and softened in microwave (in a bowl with a splash of water for 1 minute)

1 tsp cinnamon

1 tbsp peanut butter

1 cup 2% milk

“The combination in this smoothie makes for a tasty yet satiating snack or meal because of all the protein and fat from the peanut butter, plus the fiber from the apples. All still so low in sugar!”

Fruit and dairy, the two major components of smoothies, are already sources of sugar and protein, so it’s important to know exactly what else is going into the blender before the straw hits your mouth. Major chains use names like “power,” “supercharged,” “energy,” and “shape up” to suggest

that these protein-charged options are the perfect choice for a preor post-workout boost. According to Marion Nestle, Food Politics blogger and a professor at the Department of Nutrition, Food Studies, and Public Health, this is not necessarily true. “Americans are hardly lacking in protein, and

no supplements are needed.”

These “power options” often consist of blends or shots that contain a mix of whey concentrate, soy protein, and egg protein, and often contain 50 percent— or more—of daily protein needs. This translates into fat storage, not muscle building, when

consumed in excess of the dailyrecommended allowance. The safest option? Ask: “What did you put in there?” Alpert adds, “Be sure to take a look at what the added sugars are. Nix the agave, syrups, and cane sugars. If you’re opting for a smoothie with a dairy substitute, make sure it’s an unsweetened

BLUE GODDESS

1 cup unsweetened

almond milk

½ avocado

1 tbsp hemp protein powder

½ cup frozen blueberries

“The powder is a double punch of satisfying protein, plus healthy fats and the avocado adds even more monounsaturated fat, which can help keep your waistline thin, your heart healthy and your skin glowing.”

beauty SIPS

option.” (Ever seen the word turbinado and wondered what it was? You guessed it: Sugar.)

The best—and perhaps most delicious—way to ensure highquality fusions is to pull out the blender and whip up your own concoction. For Alpert, the best smoothies don’t require more

GINGER PEACH

½ cup Greek yogurt

½ cup frozen peaches

1 tsp powdered ginger Optional: ice cubes for desired consistency

“Ginger is a powerful spice. It has antiglycating properties, which means it can help prevent skin aging and damage to collagen.”

than four ingredients, and choosing the fruit is an important first step.

“Bananas, pineapple, watermelon, and dates are all high-sugar fruits and are not allowed on ‘The Sugar Detox’ because of the sugar content,” she says.

The smoothie fan who craves a sweet flavor, the weight lifter

looking for a pick-me-up, and even the fault finder who doesn’t trust juice-stand ingredients can each get everything they want from this delicious meal replacement. They just need to demand the best ingredients from their favorite smoothie shop—or simply blend at home.

MARIA MENOUNOS

Determined Beauty

TV Host Reveals the Keys to Health, Happiness and Overcoming Life’s Challenges

PHOTOGRAPHY FADIL BERISHA WRITTEN BY GERRY STRAUSS HAIR BY TED GIBSON MAKEUP GREGORY ARLT STYLING BY DEREK WARBURTON

She’s beautiful, smart and passionate about her family, her amazing career and life itself. A familiar face from the front lines of the entertainment world (you may recognize her from popular hosting gigs on Extra and E! News or regular appearances on Today and Access Hollywood), Maria Menounos has understood the struggles of pursuing on-camera success since her early days as a reporter – but it was unforeseen medical issues that created even more challenging speed bumps on her road to happiness.

After undergoing surgery on her 39 th birthday to remove a benignyet-dangerous brain tumor, Maria – now a new mother - faced even more unfortunate news in 2023 – a terrifying diagnosis of Stage 2 Pancreatic Cancer. Thankfully, this discovery was made early enough that surgery and survival was possible, and she approached the situation with the same positivity, bravery, and strength that fans have come to know and love her for. The surgery was 100% successful, leaving Maria cancer-free and grateful for the continued gift of life – a message that inspires her popular daily podcast, Heal Squad X Maria Menounos.

With an effortless beauty fueled by gratitude and grace, Maria chatted with us about balancing her family and career, the importance of prioritizing our health, and sharing her inspiring love of life with us each day on Heal Squad X Maria Menounos.

NEW YOU: Your positivity, energy, and enthusiasm for your work always leaps off the screen. What’s your secret to looking and feeling energetic, youthful, and vibrant for the cameras and beyond?

MARIA MENOUNOS: My secret to being vibrant is that I love life and I love people and I love trying things. I am not afraid to try new things and explore and fail. I don’t like failing, but I’ll still try everything. I just feel like life is so precious, so we must really enjoy every second because you just don’t know what’s around the corner. I’ve gone through those moments where I’ve been on the cliff being like, “are we going to be okay?” God has blessed me at every turn, and I’ve been okay. I’ve always been someone that’s loved to live and loved people. I think it’s part of my Greek heritage, but I really know how important it is to enjoy every second. This all means nothing. We are all little teeny particles in the grand scheme of things. Whatever we do here should be to enjoy ourselves, be good to people around us, and do good in the world. And nothing else really matters - not what you have or what you don’t have. None of that matters.

NY: Your story has included so many personal and professional challenges along the way. Can you point to a specific philosophy you’ve leaned on that motivates you to work

through them as you continue to create more success stories for yourself?

MM: Having gone through a lot of things, I’ve had a lot of tools that have helped me through the years. Some I’ve learned on my show, some I’ve learned from other people through the brain tumor stuff. Rocky’s quote from Rocky Balboa was my favorite, and Sly Stallone’s a good friend and I love him. So that one is, “it ain’t about how hard you hit, it’s about how hard you can get hit and keep moving forward”. I’ve always used that to help get me back up. There’s also “focus equals feeling” that I learned from Tony Robbins. What you focus on is what you’re going to feel. I would rather feel great, so I’m going to focus on things that are going to make me feel great. Even if I’m sad or I’m down or scared, I’ll think of butterflies. I’ll think of being out in nature. I’ll think of my mom or someone I love, whatever I can do to prime myself into a good place. Whatever you focus on, you will feel. The other one that I love is choosing wonder over worry, especially after this recent cancer experience. I was really, really scared this time, I had a baby coming and I wanted to be here for her. I remember shifting at some point and saying, “okay, I’ve got to choose wonder over worry. I wonder what it’s going to be like when the doctor calls with good news. I wonder what it’s going to be

like when I get to the other side of surgery and I’m okay. I wonder what it’s going to be like to hear that I’m cancer free.”

NY: We often hear about the importance of work-life balance, but it can be a real struggle for many women. How do you manage to find harmony between your new mom duties and your professional and personal life?

MM: We have so many things to do as women, and trying to think about doing it all is crazy. I really am just focusing on [my daughter] and whatever I can do to enjoy my time with her and have those special moments, I find changing her diaper a really special moment along with feeding her and hugging and kissing her. I plan a few things for myself too. Like I’m here doing this today, but when I go home, I’m going to be with her the rest of the day and she’s got me. I am not trying to do it all. I’m just trying to do whatever I can each day and then whatever doesn’t get done, we’ll move on to the next day.

NY: NEW YOU is The Voice of Health and Beauty. Do you have a daily routine to look and feel your best?

MM: For me, my circadian rhythm is important. I’m up before sunrise, I watch the sunrise and throughout the day I make sure that my eyeballs that have UV receptors get that light. The light is the most medicinal thing. We’ve been told to stay away from it, and we are unhealthier than ever. I also make sure I eat before sunset, which is great for

“God has blessed me at every turn, and I’ve been okay. I’ve always been someone that’s loved to live and loved people. “

your circadian rhythm. When I see the sunset or I see the darkness my body knows what time it is from the light outside every single day so that it’ll continue to produce melatonin. Then I go to bed by nine. By 9:30, I’m out cold, and this keeps harmony in the body. I eat really, really clean. I was diagnosed with Type-1 diabetes last summer, and I have my dad as a really great role model. He’s had it for over 50 years. He’s 79 and he’s outside helping me build a guest house right now in 106 degree weather. He’s a beast. I focus on protein and vegetables - clean, clean eating. I had a few fries today- don’t tell anybody, but for the most part, very clean eating and not too much water, but making sure I stay hydrated. Blue light toxicity is a really big deal, so I’m trying to minimize my exposure to blue light. My baby has barely been in any kind of modern light. Even when she was born, we had no lights on, so I’m really being mindful of that for her too.

NY: Tell us about Heal Squad X Maria Menounos. Why is this the right time for you to bring to the world these deep conversations with experts, healers, and enlightened thought leaders every day?

MM: Heal Squad is a daily podcast. I always say it’s like a “Good Morning America”, but my version, and I think it’s important for people to understand what health really is and the status of what health is in our world. We don’t ever get to look behind the curtain of a modern medical institution and really know what they’re capable of and what they’re not capable of. I want to help everybody understand their health and how to do it easier because it’s so overwhelming. That’s what we do every single day. You listen to the show, we’re your accountability partner, you’re on this journey with us. That’s why we’re a Heal Squad, and you will learn things that will change or save your life because that’s what’s happened to me and many people who listen.

NY: How have your priorities changed over the years, both professionally and personally?

MM: Professionally, my priorities have changed significantly. Ever since I was diagnosed with a brain tumor, I now put my health first above all things. Before I was really putting my career first in terms of never missing a day of work, no matter how sick I was, no matter what was going on, I didn’t take my body or my health into a high enough regard. Family was

always first, of course - my parents and my husband. But outside of that, it was like be a good employee and hustle and work and fight and overcome. Now I’m like, “body, what do you need?” I really listen to my body and I take care of it as best I can. I know that my health is the most important thing for everybody around me and for myself.

NY: For those of us looking to take a proactive stance towards our well-being, where should we draw the line between being healthy while still enjoying life?

MM: I don’t think that trying to have a healthy life should stress you out in any way, but it does. You’re hearing how this is bad and that is bad, and so people give up and I don’t want people to feel like it’s overwhelming. I think that if you are just doing better every single day, if you make little choices and accumulate better habits throughout the day and throughout the week and throughout the months, that’s a simple way to look at it.

You don’t have to completely take everything out of your life and start this completely vegan diet, it’s too overwhelming if you look at it like that. For me, everything is baby steps, so just keep accumulating better decisions. There’s no need to draw the line between choosing health or your career or your life. You can do all of these things, but in a measured way. You should never sacrifice your health for anything. A lot of us do, and we’ve been taught to do that.

“You should never sacrifice your health for anything. A lot of us do, and we’ve been taught to do that.”

NY: As you emerged from your cancer journey, you mentioned feeling like a new person. How did this experience change your perspective on life and what aspects of yourself did you discover or rediscover during this time?

MM: Well, I think through this last journey, I really know how strong I am. It is abundantly clear that I can handle a lot, and I think that I’m really good at healing, and that’s a huge compliment to my family around me who took such good care of me. I think what I’ve learned with each diagnosis is that life is super-precious, so I am taking more trips and spending more time with my family. I’m really leaning back and not worrying about all these external things that don’t make a difference in that moment. Because when you’re diagnosed with something and you think you’re going to die, nothing matters but your family and your friends, the people that you love and the good things that you did in this world. It’s hard to look at life through that perspective if you haven’t gone through it, but it really is true.

“I THINK WHAT I’VE LEARNED WITH EACH DIAGNOSIS IS THAT LIFE IS SUPER-PRECIOUS”

NY: We often hear about the importance of self-care, especially during times of adversity. What self-care practices did you adopt during your cancer journey and how did you continue to prioritize selfnurturing in your everyday life?

MM: I had a red light in the hospital with me. I had all my natural things that I added in the mix. I had a friend who’s an energy worker who came to visit me, but for the most part, it was just good old-fashioned healing and letting time do its thing. My dad cooked really healthy food for me at home and going outside in the grass and grounding was really big, getting the light on my body so that it would help heal me as well. I think it was just really staying as natural as I could.

NY: Many women struggle with self-doubt and imposter syndrome. How do you deal with those feelings and what strategies do you use to boost your self-confidence?

MM: If I’m feeling like I’m having some imposter syndrome moments, I usually go to my husband and he whacks it out of me (laughs). I know all of us have it. It’s hard not to have those moments, but what do I do? I listen to good music and start dancing, and then everything feels good. Remember, motion equals emotion, so if I’m feeling down or unworthy, I’ll high five myself in

the mirror. That’s a little technique I learned on the show. You never high five someone and tell them that they’re stupid or that they’re lame. It’s a celebration, so I high five myself in the mirror and I’m like, “you got this!”

NY: Congratulations on being a new mom! You went through surrogacy, and it was a deeply personal and intimate process. How did you navigate this journey and what advice would you give to other couples considering surrogacy as a family building option?

MM: We had a beautiful experience with surrogacy. It was everything and more than we could have imagined. We had a beautiful family that gave us the greatest gift in the world. I think for people who are on this journey, I just say go in with an open heart and allow for a natural connection with these people that are doing this for you. A lot of people can be fearful and make it transactional, and it doesn’t have to be. I think that you pick the people that you feel good with and have confidence that they want to do a great job, and that’s how I felt with my surrogate. Of course, I had some help from friends who had gone through the journey who I could lean on and ask, “Hey, should I worry about this? Should I worry about that?” At the end of the day, we just had a conversation where I figured out what was

important to me. I didn’t check up on her. You must give up some control. Surrender has been a big word in my life, and the more I’ve surrendered, the better I’ve felt, the less anxiety I’ve felt, and the better things have turned out. Things just work out so much better when you give up that control, and we have a beautiful daughter because of them.

NY: Tell us a little bit about her.

MM: Athena is my everything. She’s the love of my life, and we had the most beautiful birth, the most beautiful experience all around, and she’s everything. She’s brought so much joy to us. She’s made our home a home. I’ve lived there for 17 years, and I feel like I’ve always fled, and now I’m just anchored. I feel good. Wherever she is, I’m going to feel good. It’s exciting and it’s come at the right time. I feel like this time in my life I can be with her more than I would have if I had her younger, so I’m grateful for that.

NY: And one final question. What would you say to any couples out there considering surrogacy to provide encouragement and reassurance about this journey?

MM: I think if you’re looking to go the surrogate route, it can be magical. I think we all have to go different ways, and this way was amazing for us. Don’t give up!

GONE WITH THE GLUTEN

Is gluten-free the way to be? NEW YOU investigates the growing phenomenon of people suffering from gluten sensitivity, and how limiting gluten exposure can potentially improve your health. Is it time to go against the grain?

BY JANETTE DAHER PHOTOGRAPHY BY WILLIAM BRINSON FOOD STYLING BY SUZANNE LENZER PROP STYLING BY STEPHANIE HANES

t ’ s a buzz - making phrase that has swept our nation, yet many consumers are wondering if “gluten-free” is simply the latest food fad. Step inside any corner store or supermarket and you’ll find a plethora of gluten-free products, while gluten-free menus are all the rage in restaurants around the globe. Is this a necessary function or simply today’s fashion?

Since the dawn of agriculture some 10,000 years ago, we as a society have always associated “bread” with “life.” Now we’re collectively asking whether the agricultural revolution created more problems than it solved. The undisputable truth of the matter is this: An alarming number of people are not able to eat bread due to gluten intolerance, and what was previously perceived as the gift of life may be acting as a slow-working toxin to a portion of our population. Chances are, you know someone who suffers from gluten sensitivity or full-blown celiac disease. And quite possibly, you yourself are unknowingly falling victim with every delicious bite.

Ingredients:

2 cups quinoa flour

½ cup sorghum flour

¾ cup almond meal

1 teaspoon baking soda

2 teaspoon ground cinnamon

1 cup coconut palm sugar

3 organic eggs

Directions:

½ cup olive oil

2 teaspoons vanilla extract

¼ cup orange juice

1 cup grated carrots

1 cup unsweetened

coconut flakes

½ cup seedless dates

In a mixing bowl, mix together flours and dry ingredients. Add eggs, oil, vanilla, and orange juice. Beat to combine. Stir in carrots, coconut, and dates by hand.

Preheat the oven to 350 degrees. Pour the batter into the baking pan, and bake for about 25 to 35 minutes.

GLUTEN FREE QUINOA CAKE

BLUE CORN PANCAKES

Ingredients:

1 ½ cups of blue corn meal

1 cup gluten free all-purpose flour

¾ cup almond flour

2 teaspoon baking powder

1 tablespoon baking soda

2 cups sugar

1 cup buttermilk

3 cups egg whites, whipped

Directions:

In a large bowl, mix together blue corn meal, flours, baking powder, baking soda, and sugar. Add buttermilk and egg whites. Mix together until smooth. Heat a large skillet over medium heat, and grease with a dab of oil or butter. Use about 2 tablespoons of batter for each pancake. Cook until golden. Serve immediately with maple syrup or your favorite syrup or jam.

gluten 101

Gluten is a plant protein complex that exists in “grass” grains such as wheat, barley, and rye. The gluten complex is composed of two peptides, or large proteins: glutenin and prolamins. Prolamins are the toxic substances that trigger immune reactions in those who are gluten intolerant. Toxic substances include gliadin (found in wheat), secalin (rye), and hordein (barley). Gluten provides the structure and elasticity, which helps bread rise and gives our baked goods their chewy, fluffy texture. Gluten is found in bread, cookies, cakes, rolls, crackers, beer, cereal, and pasta. But gluten is also lurking in many processed foods such as frozen dinners, canned soup, ice cream, sauces, gravies, and many salad dressings.

the gluten effect

Why does gluten create a problem for some people and not for others? Humans were not actually designed to digest gluten. We lack many of the enzymes found in the stomachs, intestines, and pancreases of our livestock counterparts to fully digest gluten proteins. Gluten does not break down into small enough particles for successful digestion and absorption, leading to problems in the body.

Gluten acts like a toxin in the body of those who are sensitive by stimulating the release of the naturally occurring chemical known as Zonulin (pre-haptoglobin-2). Zonulin regulates the tight junctions in our intestinal wall, which normally prevent toxins from leaking into our bloodstream and lymphatics.

Those sensitive to gluten have a high level of Zonulin which can cause the intestinal walls to open wide for five hours or longer causing intestinal issues.

“I liken this to a screen door in the height of mosquito season,” says Dr. Guy DaSilva, founder of the DaSilva Institute of AntiAging, Regenerative, and Functional Medicine in Sarasota, Florida. “Just as the screen allows air to pass through freely, but keeps out bugs and mosquitoes, the gut allows for nutrient absorption while blocking undigested food particles, toxins, and waste from entering the bloodstream. But when the gut, a typically impenetrable barrier, takes on the appearance of a screen door full of gaping holes, you have what is

Shopping Tips for Going G-Free on Any Budget

n Stick to whole foods like in-season fruits and vegetables as well as lean meats, all of which are naturally gluten-free.

n All kinds of rice and potatoes are naturally gluten-free, too, so stock up on sweet potatoes, baking potatoes, wild rice, and brown rice for healthy glutenfree sides that are also very budget -friendly.

n Shop your local ethnic supermarkets where you can find Mexican, Indian, or Thai foods that are naturally glutenfree. Think corn tortillas, rice, curry, and rice noodles.

known as ‘increased intestinal permeability,’ or ‘leaky gut.’ In short, your body is like a house filled with stinging insects.”

Unfortunately, it doesn’t stop there. Leaky gut then causes a war within your body as the immune system attacks these rogue toxins. According to an article entitled, “Surprises

From Celiac Disease” from the August 2009 issue of Scientific American, leaky gut is found to be a major contributing cause of autoimmune disease. “Zonulin is a precursor to a protein marker, and is associated with the chromosome responsible for inflammatory or autoimmune diseases, such as lupus, rheumatoid arthritis, type 1 diabetes, and cancers—lymphoma, myeloid leukemia, breast, and prostate,” remarks DaSilva. Humans are the only mammals that possess this marker. Primates, who do not eat grain and who do not possess this marker, do not suffer from autoimmune disease.

gluten manifestations

Gluten intolerance manifests itself in three ways—celiac disease, wheat allergy, and non-celiac gluten sensitivity. Celiac disease occurs when undigested gluten enters the body, triggering a cascade of immunological reactions. This release of antibodies damages the villi (finger-like projections) of the intestines that absorb nutrients from food. As the villi become damaged, the body is unable to digest food. An estimated one in 133 Americans suffer from celiac disease, and incidence of the disease is on the rise.

A wheat allergy is a histamine response. Unlike gluten sensitivity or celiac disease, a wheat allergy elicits a rather immediate reaction such as hives, stomach pain, nasal con-

Top Retailers of Gluten-free Foods and Ingredients

n Bob’s Red Mill (bobsredmill.com): a premixed baking flour source

n Mary’s Gone Crackers (marysgonecrackers.com): no-gluten crackers

n Udi’s (udisglutenfree.com): Gluten-free bread, pizza, and cookies

n Rudy’s Bakery (rudysbakery.com): Gluten-free bread

n Crunchmaster (crunchmaster.com): Delicious crackers, totally g-free

n Thai Kitchen (thaikitchen.com): Ready-to-eat or cook gluten-free Asian foods, rice noodles, and red and green curries

n Rich’s (richs.com): Gluten-free pizza crusts, bread, and desserts

n Lucy’s (drlucys.com): Gluten- and allergy-free cookies

n Enjoy Life (enjoylifefoods.com): Gluten-free treats and cereals

gestion, or even anaphylaxis—a very serious allergic reaction in which the throat closes. If left untreated, anaphylaxis can be fatal. Wheat allergies are seen as a type 1 hypersensitivity, and affects less than 1 percent of the US population.

Gluten intolerance or sensitivity may affect as many as one in 20 Americans, though the number is hard to pinpoint compared to celiac disease or wheat allergies. More than 100 symptoms have been linked to gluten sensitivity. (See our sidebar, “10 Signs of Gluten Sensitivity,” for the most common ailments associated with this condition.)

Unlike celiac disease, gluten sensitivity does not affect the lining of the intestine. Rather, the autoimmune reaction manifests in other parts of the body. A study published in the BMC Medicine comparing blood samples and intestinal biopsies of those with celiac disease and gluten sensitivity revealed that those with the latter had undamaged intestinal lining. Megan Roosevelt, RD, LD, the founder and CEO of Healthy Grocery Girl, LLC, explains that gluten intolerance differs from celiac disease in that “the body views gluten as an invader and elicits

Celiac Disease and Leaky Gut

Those with celiac disease may be prone to leaky gut syndrome because their gluten sensitivity has led antibodies to attack the lining of their small intestine. This often causes breaches in that wall, which allows food particles and bacteria in the gut to migrate into the bloodstream. The best way to fight leaky gut is to work on your gluten-free diet with a nutritionist who can guide you in choosing foods that won’t lead to bacterial overgrowth in the intestines. That overgrowth can easily be avoided by steering clear of processed foods.

10 Signs of Gluten Sensitivity

1. Digestive upset (gas, bloating, diarrhea)

2. Fatigue or brain fog

3. Autoimmune disorder (psoriasis, rheumatoid arthritis, ulcerative colitis)

4. Keratosis pilaris (skin rash on arms that looks like “chicken skin”)

5. Dizziness or loss of balance

6. PMS or infertility issues

7. Migraine headaches

8. Chronic fatigue or fibromyalgia

9. Swelling or pain in joints

10. Anxiety, depression, or ADD

a response to fight the gluten with inflammation both inside and outside the digestive tract. Someone who is gluten intolerant does not have celiac disease, yet their health improves on a gluten-free diet and worsens again if gluten is eaten.”

messing with mother nature

Why the rise in gluten sensitivity? “Celiac disease, a gastrointestinal manifestation of gluten sensitivity, has increased 400 percent over the last 50 years, according to The New England Journal of Medicine,” says Dr. DaSilva. According to The Journal of Agricultural and Food Chemistry , the amount of gluten in wheat products today is about 13 percent. Years ago, this gluten content in bread products was approximately 8 to 15 percent.

The answer to this question lies in the introduction of genetically modified wheat. In the 1950s, in an attempt to end world hunger, American agronomist Norman Ernest Borlaug began developing new varieties of wheat in Mexico that were resistant to diseases that plagued the crops. By 1962, he had cross-pollinated the wheat 8,156 times in just 15 years, a feat that would have taken nature thousands of years to accomplish. The end product consisted of six semi-dwarf, high-yield, disease-resistant wheat varieties. The media declared that it was going to save the world from starvation.

In 1970, this grain abundance, dubbed the “Green Revolution,” landed him the Nobel Peace Prize. Today, Borlaug’s wheat varieties dominate the entire US supply.

While ending world hunger is a noble endeavor, messing with the genetics of the food supply comes with its own set of problems. “Borlaug designed his wheat to have heavy heads of enlarged grains supported by thick, dwarfed stalks. This ‘dwarf’ wheat, was by definition, a mutation,” says Dr. DaSilva. “The wheat genes were drastically changed in a short amount of time, and our bodies simply haven’t had time to adapt.”

testing for gluten sensitivity

If you think you have gluten sensitivity, a physician specializing in functional medicine can recognize the symptoms. One of the easiest ways to test yourself is to eliminate gluten for a two- to three-week period, then reintroduce foods containing gluten to see if you notice a difference.

There are also some blood tests available to determine celiac or gluten sensitivity. Clinical evidence shows that more than 90 percent of those diagnosed with celiac disease are positive for either the HLA-DQ2 or HLA-DQ8 genetic mutation. Blood tests for certain antibodies such as anti-gliadin (AGA), immunoglobulin A (IgA), or AGA-IgG are indicators of gluten sensi -

FISH FRIED RICE

Ingredients:

3 tsp canola oil

2 cups yellow squash

4 cloves of fresh garlic, coarsely chopped

1 pound whiting, tilapia, or crab

1 cup red pepper, diced

Directions:

1 cup onion, diced

3 cups pre-prepared, gluten-free white or brown rice

Salt and pepper, to taste

½ cup gluten-free soy sauce

Handful of parsley, freshly chopped

Add oil to skillet, and sautée squash and garlic for 3 minutes.

Add all vegetables and fish, and sautée until cooked through.

Add rice and seasoning. Top with soy and parsley.

Recipe provided courtesy of Chef Kimberly Fonville, KF Culinary Designs, LLC

ROASTED SPAGHETTI SQUASH

Ingredients:

1 spaghetti squash

1 tablespoon olive oil

1 teaspoon garlic, cloves or powder

1 small onion, finely chopped

2-3 chopped tomatoes

¾ cup feta or goat cheese

¼ cup basil leaves

Directions:

Cut spaghetti squash in half. Place cut sides down on a baking sheet. Bake at 350 degrees for 30 minutes. In the meantime, sautée olive oil, garlic, onion, and tomatoes on medium heat. Stir until warm. Let simmer on low heat while you carve out the spaghetti-like fibers in the squash. (Remove seeds and discard, or save for later use.)

Toss all ingredients together in a bowl or serve in the carved out squash for an extra festive look.

tivity. Gluten sensitivity studies conducted by the University of Maryland’s Center for Celiac Research found that almost half of those individuals diagnosed with gluten intolerance tested positive for these two antibodies. Food sensitivity for gluten can also be determined using a blood test that detects certain food allergies. A combination gut health profile test, which encompasses all these parameters, is available from Cell Science Systems (located in South Florida) and can be ordered by your physician.

Another option is stool testing. Dallas-based EnteroLab offers a self-test for anti-gliadin antibodies. EnteroLab’s founder, Dr. Kenneth Fine, is a gastroenterologist who developed the test. He believes that measuring the antibodies coming directly from the intestinal tract is a more accurate measurement for gluten sensitivity than monitoring the bloodstream.

treating gluten sensitivity

Unfortunately, there is no magic pill or treatment to cure celiac disease or gluten sensitivity. The best treatment strategy is strict avoidance of any and all products containing gluten. This is best achieved by avoiding all bread or baked goods, pasta, and many processed foods. As with any lifestyle change, our experts agree that savvy supplementation is important whenever a person goes gluten-free. Some nutrients that may become depleted when an individual eliminates gluten from his or her diet include B vitamins, fiber, and iron.

“Eating a diet rich in whole, plant-based foods is an optimal choice for those who eat gluten-free,” says Roosevelt. “There are many whole, plant-based foods that are naturally gluten-free like brown rice and quinoa, beans, nuts, seeds, fruits, and vegetables.”

The smart avoidance of gluten seems to be much more than a trend. Research shows that the modern American diet—rich in wheatbased glutinous foods—is increasingly wreaking havoc on our health. Not everyone suffers from gluten sensitivity, but if you are experiencing persistent health concerns that don’t go away with conventional medical treatment, “going against the grain” and giving up gluten can potentially heal the things that ail you. l

& DUSTIN BAKER MAYA FRENCH

‘Koia’ Founders Share Their Journey To Success In Becoming Change Agents In The Natural Food Industry

Building a solid business relationship with your best friend is a challenging feat. But Dustin Baker and Maya French, founders of the plant-based nutrition beverage company Koia, have successfully navigated the trials and triumphs of building a natural drink that redefined the marketplace. With a shared lifestyle interest and a desire to make plantbased, low-sugar protein drinks more accessible to the masses, the business besties set out to form a long-term partnership.

In nearly a decade, the brand’s innovative tactics and expansive business model have created a high demand nationwide in more than 15,000 stores, including Target, Publix, Safeway, Walmart, 7-Eleven, Whole Foods Market, and more. With celebrity investors, including The Weeknd, Kevin Hart, Ryan O’Reilly, and Josh Bell, to name a few, and securing lucrative Series B funding, the twosome has positioned Koia to take its growth and expansion model to the next level. NEW YOU sat down with the dynamic duo to discuss cautionary tales in entrepreneurship, practical advice they would offer a nine-to-fiver ready to take a leap of faith, wellness practices for when the going gets tough, and how they became key players in the health food industry.

BY DONTAIRA TERRELL

NEW YOU: Do you have any wellness practices? Something you turn to when things are crazy?

Dustin Baker: I wouldn’t recommend drinking coffee or more caffeine. You definitely want to go the other direction, such as getting out into the woods or nature. Take your shoes off, walk in the grass, lie in a park, or walk to your favorite café and have tea. When you’re in the heat of the moment, you almost like to drive it further and suffer more. However, what you want to do is stop, break that cycle, get out of that room for a while, and try to get a fresh perspective. It’s tough to put that into practice. But if you keep trying, you’ll eventually have your automated response.

NY: As business partners, how do you protect your professional bond with each other?

DB: This is ten years in the making. It has not been an easy road, but one of the ways I protect my bond with Maya is that I recognize that we change every couple of years. I came to this stark realization that as she changes, our relationship is to change. Boundaries must change, and expectations must change. When somebody is very important to you, you make those changes and adapt. I support anything Maya wants to do, and I try to be a soundboard for Maya and support her even when it is not in my best interest or serves me.

“what you want to do is stop, break that cycle, get out of that room for a while, and try to get a fresh perspective.”

You both had a super successful exit strategy. What are the two tips for doing this?

Maya French: The top tip for having a super successful exit strategy is to be clear and realistic about what you want to do with your life after and know that your self-worth isn’t tied to the amazing things you can create.

DB: To sum it up, enjoy the journey, not the result. Everybody knows this expression, but it is so hard to practice it. It’s all about the journey. Because if you don’t enjoy the journey and you get to the result, not having a passion or not being tethered to anything is a scary place to be. But the practical advice for a successful exit is to get a good lawyer who looks at all your paperwork from day one.

Maya, you were on the Forbes 30 under 30 list. How does it feel to know that your entrepreneurship in the food and beverage industry is being recognized?

MF: I made the cover for food and drink, and having that level of credibility was amazing! It was such a game-changer. It really helped me realize how much my work had affected other people on a positive level, even by inspiring other entrepreneurs. The joy I feel and hearing that from others has encouraged me to continue creating amazing brands that help others.

Your selfworth isn’t tied to the amazing things you can create.

What do you think is the most significant barrier to female leadership?

MF: The most significant barrier to female leadership is for men and other women to realize the true power of women and their true power of being able to bear children and be leaders. Many women struggle with imposter syndrome because we’re often told that we’re not good enough, we’re not as great as men, or we’re in situations where there’s nothing but men around us. Because of this, we automatically feel much smaller than we are. But we really need to recognize our own intelligence and superpowers.

What’s the one caution you would relay about building a huge national brand?

DB: I call it the two X rule. When you’re going national with any product, it will take twice as long and cost twice as much. So be ready for it and refrain from over-promising and under-delivering because it will not go well.

How has social media impacted your privacy?

MF: I try not to let social media impact my privacy because I can control what people see. I’m a very private person. I used to record every single moment of my life. Then, people felt like they were a part of my life. That’s fun and has its perks, but nowadays, I’m more careful of what I share. You should do as much as possible behind the scenes and then surprise them when you have something big to announce. Also, I do have a finsta [fake Instagram account] where I can be more creative.

MANY WOMEN STRUGGLE WITH IMPOSTER SYNDROME (... ) BUT WE REALLY NEED TO RECOGNIZE OUR OWN INTELLIGENCE AND SUPERPOWERS.

Kimberly Pucci Niccolo carry-all. www.kimberlypucci.com, $1950