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June 2020 / Vol. 82 / No. 6
4 • JUNE 2020
these 5 keys
Hey, guys. Want to live longer with more
energy, fewer complaints, and a stronger sex
drive? Of course you do. And the secrets to
healthy longevity are easier than you think. Just
check out these five simple strategies from
Jonny Bowden, PhD, CNS, an expert who’s done
more than just study the subject in school—at
74 years old and still going strong, he’s lived it.
Summer Superfood Crush
Superfoods are all the rage these days, with
health gurus touting everything from açai and goji
berries to seaweed and turmeric for their amazing
health benefits. But if your tastes run a little
closer to home, there are plenty of “ordinary”
fruits and veggies that pack a serious nutritional
wallop. Here are five of our summertime
favorites, plus easy-to-make recipes to help you
introduce them into your diet.
Top 3 Supplements for Men
Supplemental nutrients that most
every guy needs.
12 PASSION BEHIND THE PRODUCT
From Army Vet to Spice Queen
Bringing the bounty of Afghanistan
14 IN THE SPOTLIGHT
Growing Your Nutrition with
Tips from Doug Evans, author of
The Sprout Book.
16 HOT BUYS
What Else Is New?
Natural products we’re excited about.
18 CHECK OUT
Potassium: How to Get Enough
Why you need this essential mineral.
22 ASK THE NATUROPATHIC DOCTOR
Bone Up on Bone Loss
Natural ways to fight osteoporosis.
26 HERBAL WELLNESS
Finding Your Voice
These herbs can improve your singing
voice and soothe a sore throat.
28 NATURAL BEAUTY
The Beauty Benefits of Hemp
These trendy ingredients work
wonders on hair and skin.
40 ASK THE NUTRITIONIST
All Plugged Up?
Simple ways to ease constipation.
42 HEALTHY DISH
Light Summer Grill
Peaches add a dose of seasonal
flavor to this elegant entrée.
Eat Your Zinc
The best food sources of this
Vegan Summer Salad
Seared watermelon replaces tuna
in this creative dish.
For links to studies
cited in our articles
and other helpful
sites and books, visit
Kick toxic, synthetic
products out the
door and bring the
healing joy of nature
into your life with
recipes from The Big
Book of Homemade
Products for Your
Skin, Health, &
Home: Easy, All-
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Using Herbs, Flowers,
and Other Plants, by
Jan Berry. We have
an exclusive excerpt
from Berry’s new
book that includes
the following customizable
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natural solutions for
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For healthy and beautiful
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Hello again from quarantine. This
issue is going to the printer as the
coronavirus war wages on and most
of us are under stay-at-home orders.
As the days stretch on, it’s easy to feel
down, lonely, stressed, or bored.
Unfortunately, many of us turn to
food for comfort. And lately, I fear that
I may have overdone it. (Let’s just say
the delivery apps on my iPhone are getting
a workout!) So I'm ready to detox
from my quarantine debauchery.
This issue offers the perfect way to
lighten up your diet with recipes for
summer salads, grilled proteins, and
fresh fruits and vegetables—nourishing
foods that can help boost your mood,
brighten your skin, optimize your
immune function, and more. “Summer
Superfood Crush” on p. 34 features
recipes and cooking tips for five seasonal
superfoods, including mangoes and
arugula. And on p. 42, we have a recipe
for Grilled Basil Balsamic Chicken with
Peaches—doesn’t that sound delicious?
Speaking of superfoods, see p. 44 for
a list of eight zinc-rich foods to load up
on now. Zinc is one of the most potent
antiviral nutrients around, but it can be
hard to absorb, and many of us are low
in it. We have a few tricks for making
zinc more bioavailable in your diet, plus a
recipe for Bison Antipasto Skewers with
Pesto Dipping Sauce. (For info on zinc
supplements, go to betternutrition.com.)
Be well and stay safe.
Meet the passionate
people behind this issue
of Better Nutrition!
Jonny Bowden, PhD, CNS, is a boardcertified
nutritionist and the bestselling
author of 15 books, including The 150
Healthiest Foods on Earth and Living Low
Emily A. Kane, ND, LAc, has a private
practice in Juneau, Alaska, where she lives
with her husband and daughter. She is the
author of two books on natural health,
including Managing Menopause Naturally.
Chris Mann is a California-based wellness
writer and interviewer with 20 years’ experience
in natural health publishing. He is also an
entertainment author, journalist, and podcaster.
Gaz Oakley is a chef, author, and YouTube
sensation originally from Cardiff, Wales. Now
based in London, Oakley is the author of
three cookbooks: Vegan 100, Vegan Christmas,
and his newest, Plants Only Kitchen.
Melissa Diane Smith, Dipl. Nutr., is
a holistic nutritionist who has 25 years
of clinical experience and specializes in
using food as medicine. She is the author
of Going Against GMOs and other books.
Sherrie Strausfogel has been writing
about natural beauty for more than 20 years.
Based in Honolulu, she also writes about
spas, wellness, and travel. She is the author
of Hawaii’s Spa Experience.
Lisa Turner is a chef, food writer, product
developer, and nutrition coach in Boulder, Colo.
She has more than 20 years of experience
in researching and writing about nourishing
Vera Tweed has been writing about
supplements, holistic nutrition, and fitness
for more than 20 years. She is the editorial
director at Natural Health Connections and
the author of Hormone Harmony and other
Neil Zevnik is a private chef specializing
in healthy cuisine, with clients who have
included Jennifer Garner, Charlize Theron,
and the CEO of Disney. neilzevnik.com
YOUR ULTIMATE GUIDE TO NATURAL LIVING
Editor in Chief
Contributing Editors Vera Tweed, Helen Gray
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Jonny Bowden, PhD, CNS, Emily
A. Kane, ND, LAc, Chris Mann, Gaz
Oakley, Melissa Diane Smith, Lisa
Turner, Neil Zevnik
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El Segundo, CA 90245
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BETTER NUTRITION, ISSN #0405-668X. Vol. 82, No. 6. Published monthly by Cruz Bay Publishing,
an Active Interest Media company. 5720 Flatiron Parkway, Boulder, CO 80301; 303-253-6300;
fax 303-443-9757. ©2020 Cruz Bay Publishing. All rights reserved. Mechanical requirements and
circulation listed in Standard Rate and Data Service. The opinions expressed by the columnists and
contributors to BETTER NUTRITION are not necessarily those of the editor or publisher. Fraudulent
or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume
liability for all content of advertising and for any claims arising therefrom. Articles appearing in
BETTER NUTRITION may not be reproduced in whole or in part without the express permission of the
publisher. BETTER NUTRITION does not endorse any form of medical treatment. The information
presented here is not meant to diagnose or treat any medical condition. We urge you to see a
physician or other medical professional before undertaking any form of medical treatment.
BY VERA TWEED
Top 3 Supplements
“A lot of men overlook the need for
supplements because they associate
them with body building,” says Arielle
Levitan, MD, co-author of The Vitamin
Solution. However, she adds, “all men
should consider supplements.” They can
enhance heart health,
support healthy muscle
life, prevent mental
decline with age, and
boost overall health
and well-being. These
are her top 3 recommendations
It enhances muscle
strength and function—important for
staying active and well during a long
life. Magnesium also helps maintain
did you know ...
Freezing fish oil capsules
slows down their
digestion and prevents
aftertaste, burps, or other
healthy blood pressure and good heart
function, and to prevent headaches and
irritable bowel syndrome. For anyone
taking statins to lower cholesterol, it
can help reduce side effects.
TAKE: 200–500 mg daily. You may need
the higher amount if you
take diuretics that
deplete the mineral, or
if you have high blood
or digestive issues.
Loose stools mean
you’ve taken too much.
Bone health is just as
important for men as
for women, and vitamin D is an essential
component. This vitamin also enhances
the immune system, the heart, and
muscle strength, and it helps to protect
against dementia and cancer.
TAKE: 1,000–2,000 IU (25–50 mcg).
Take the higher amount if you live in
a northern climate, have dark skin,
are obese, get headaches, suffer from
digestive issues such as celiac disease
or inflammatory bowel disease, or have
had gastric bypass surgery.
Omega-3s: EPA and DHA
These help improve and stabilize mood,
prevent heart problems, enhance brain
function, and reduce inflammation.
TAKE: 1,000 mg of a combination of EPA
and DHA in fish oil or in a vegan form
from algae. If you experience an aftertaste
or stomach upset from fish oil,
split the dose and take it with food.
Editor’s note: For more on men’s
health, see p. 30.
8 • JUNE 2020
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TOP 12 Produce Pesticide Sources
If you know which fruits and vegetables are top sources
of pesticides, you can make it a priority to buy organic
versions. Every year, the Environmental Working Group
(EWG) ranks levels of pesticide residues on fruits and
vegetables, using data from USDA tests of produce
samples around the country. Here is the EWG’s 2020
Dirty Dozen list of the most contaminated produce:
A German study
at the University
of Bonn found
that a keto diet
found that a
keto diet helped
the way fats are
levels. The next
step is to test
the diet in a
For a complete list of tested produce and more tips on
avoiding toxins, visit ewg.org.
Resveratrol, a beneficial substance in red wine,
grapes, and other plants, can enhance brain
If you want to effectively
disinfect surfaces with a plant
ingredient, thymol is one that
meets the EPA criteria for use
against SARS-CoV-2, the virus
that causes COVID-19 disease.
Thymol is a specific, concentrated
extract from thyme—not
the same as an essential oil.
For home use, thymol can be
found in CleanWell Botanical
Disinfecting Wipes and Sprays.
These CleanWell products are on
the EPA’s List N: Disinfectants
for Use Against SARS-CoV-2. You
can view the complete EPA list
of products at epa.gov.
health in postmenopausal women, according to an Australian study published in the
journal Nutrients. To test resveratrol supplements, researchers gave either a placebo or
75 mg of trans-resveratrol (the concentrated form found in many supplements) to a
group of 129 postmenopausal women between the ages of 45 and 85. When taken daily
for 14 weeks, the supplement improved blood flow in the brain and enhanced mental
function. Researchers concluded that regular use of resveratrol has “the potential to slow
cognitive decline due to aging and menopause.”
Sunscreen Gene Influences Vitamin D
Australian researchers have discovered a new way in which genes affect our production of vitamin D from sun
exposure. Our skin contains molecules that act like internal SPF and soak up UVB rays that trigger vitamin D production.
One of our genes—histidine ammonia-lyase (HAL)—varies the concentration of these SPF-like molecules, and this
affects how efficiently each of us produces vitamin D when we get some rays.
It’s well known that people with darker skin produce less vitamin D from sun exposure, but this is through a different
mechanism. Darker skin contains more melanin, which blocks UVB rays and vitamin D production in a different way
than the newly discovered SPF molecules.
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PASSION BEHIND THE PRODUCT *
companies fostering personal & global well-being
From Army Vet to
Kimberly Jung, a former Army engineer stationed in Afghanistan,
found a smart and socially responsible way to bring saffron to the
U.S.— and help Afghan farmers at the same time
BY NEIL ZEVNIK
Saffron is one of the oldest botanical
products of all time, and currently the
in the world by
employed as a
gourmet spice, it
has a varied and
uses and roles—
saffron threads into their fabrics
and offered them to their divinities;
Phoenicians used saffron as a treatment
for melancholy; and Alexander the
Great used saffron infusions in his
bath to heal battle wounds.
Fast forward to the present day. A
dedicated group of former U.S. Army
engineers are determined to use saffron
to help heal the battle wounds of an
entire country—Afghanistan. The climate
there is perfect for the cultivation of
saffron, but conflict and strife have
made producing and marketing
it nearly impossible.
A Warehouse Full of Saffron
Enter Kimberly Jung and her compatriots.
As Army engineers in Afghanistan, they
had established relationships on the
“Afghanistan has a lot to offer the
world,” says Rumi Spice founder
Kimberly Jung. “It’s not just a
place of war, terrorism, and opium.
What we’re doing is changing the
world—and we’re proud of it!”
ground. So when a fellow vet told Jung,
who had left the Army to attend Harvard
Business School, about a farmer with a
warehouse full of saffron and no way
to sell it, she sensed an opportunity.
“I thought to myself, I’m here at Harvard
learning how to create value; what
better way to do that than by connecting
Afghan farmers to the market and helping
them to grow their business while
creating my own?” So where Jung had
once searched for roadside bombs, she
began to seek out local farmers.
The company started small. In fact,
Jung carried her first shipment of saffron
by hand back to Boston, and drove around
selling it to gourmet shops and farmers
markets. But the idea caught on, and now
Rumi Spice is a thriving B-Corp certified
company, an “ethical luxury brand”
found in natural groceries and high-end
restaurants across the country. Rumi
Spice has also expanded beyond saffron to
offer other ethically sourced and socially
responsible Afghan spices, including wild
black cumin and unique spice blends.
12 • JUNE 2020
of the Crocus
has a subtle
Peace Is the Purpose
Despite the company’s success, its
mission remains the same: to cultivate
peace in Afghanistan by building demand
for Afghan agricultural products and
creating a global supply chain. And by
giving farmers a viable and lucrative
alternative to growing opium poppies,
these Army vets hope to lessen the
influence of the Taliban’s grip on
It hasn’t been an easy road, but
these vets and the people who toil
alongside them aren’t easily discouraged.
“Mission and purpose are at the core
of everything we do,” says Jung.
“Economically empowering Afghan
farmers, inspiring Afghan women
through direct wages, and building out
Afghanistan’s agricultural infrastructure.
“Rumi Spice strives to portray the huge
value of Afghan spices, culture, and people.
Afghanistan has a lot to offer the world.
It’s not just a place of war, terrorism,
and opium. What we’re doing is changing
the world—and we’re proud of it!”
Shrimp & Sugar Snap Peas in Saffron Broth
This light, flavorful dish makes a perfect summer lunch, or add
a green salad and some crusty bread for a refreshing dinner.
2 Tbs. O Blood Orange Olive Oil
1 medium white onion, coarsely chopped (about 1 cup)
5 cups organic vegetable broth
1 cup bottled clam juice
Generous pinch of Rumi Spice Afghan Saffron Threads, crushed
½ tsp. ground turmeric
16 large wild-caught shrimp, shelled & deveined
3 cups sugar snaps peas, halved
Salt & pepper to taste
Handful of flat-leaf parsley leaves
1. In a large heavy saucepan over medium heat, cook onions in olive oil until translucent,
stirring often, about 6 minutes.
2. Add vegetable broth, clam juice, saffron, and turmeric to pot; bring to a boil, reduce
heat, and simmer for 10 minutes.
3. Increase heat; add shrimp and snap peas to pot, cook until shrimp are translucent,
about 3 minutes. Add salt and pepper to taste.
4. Divide among four bowls, garnish with parsley leaves.
Per serving: 150 cal; 7g prot; 7g total fat (1g sat fat); 14g carb; 35mg chol; 980 sod; 3g fiber; 7g sugar
JUNE 2020 • 13
IN THE SPOTLIGHT *
When Organic Avenue co-founder
and Juicero CEO Doug Evans started
growing sprouts on his countertop 20
years ago while living in the remote
California desert, he
had no idea that his
new life purpose
BN: What are your
top three reasons to
DE: Sprouts are high-quality
plant-based nutrition, they
are easy/accessible, and very
affordable. They are under a
dollar a serving, and there’s
even bigger economic
leverage when you sprout on
your own instead of buying
sprouts in the store.
BN: How can sprouting
ease food security concerns
DE: The time to sprout is
not for your next New
Year’s resolution or summer
cleanse, but now, when the
question of where your next
bag of fresh produce will
come from has suddenly
become uncertain. Running
14 • JUNE 2020
stay-healthy secrets from leading experts
Growing Your Nutrition
The time to discover the incredible health benefits of sprouting is now,
says Doug Evans, author of The Sprout Book. He explains why.
BY CHRIS MANN
as a sprout advocate was also taking
root. As he took control of his diet and
started researching this sustainable
way of eating, “I began to realize that
sprouts could be the answer to personal
nutrition and food security for people
everywhere,” Evans says.
to the store
necessarily be the
safest option, but
if you have a pound of
broccoli sprout seeds in your
kitchen, you can feed your
family fresh veggies for a few
months. They are the diamonds
that you don’t need
to leave your home to find.
BN: Which sprouting
method do you recommend
DE: The easiest method is
unequivocally the sprouting
jar. If you already have a
mason jar and a piece of
cheesecloth, you have all the
equipment you need. Online
you can buy a mesh screen,
either plastic or metal, that
screws onto the jar so you
can strain them—that is
generally the easiest and
most successful means
of sprouting. You add the
seeds and water, soak them
between five hours and
overnight, then rinse them.
In a few days you can harvest
and eat them. The most
important thing is to make
sure that you’re rinsing them
and draining them fully at
least twice a day. There are
many nuances, as every
seed is different. My book
has a simple overview of the
different seeds and how to
successfully sprout them.
BN: So that really
keeps them as clean
as possible to avoid
DE: Correct. The seeds need
water to germinate and they
need air. Because the water
is still, it can easily become
contaminated. I recommend
rinsing the seeds several
times before you soak them
to make sure they are clean.
And to make sure they
don’t develop mold when
you store the sprouts in the
“Just about every vitamin and nutrient
can be found in sprouts. It’s simply a
matter of which sprout you eat for higher
degrees of certain nutrients,” he says.
And even those who’ve long gone plantbased
can up their game. “Sprouts contain
all of the potent, naturally occurring
fridge, you need to dry
BN: You recommend
buying organic seeds.
But when should we also
look for seeds with a
higher germination rate?
DE: A lot of seeds such as
lentils and peas may be
grown for the purpose of
cooking, so if you’re cooking
them, the germination
may not matter. But if your
intention is to sprout them
to eat them (raw), a higher
germination rate will give
you better-quality nutrition
and less likelihood of
BN: Any tips for buying
sprouts in the store?
DE: Part of it is establishing
a relationship with your
vendors. You want to get the
freshest sprouts with the
longest shelf life, and you
want to develop a rapport to
compounds, antioxidants, and micronutrients
that exist within the plants in
Evans set up a sprouting lab,
interviewed experts—“from functional
and plant-based medicine MDs to
ketogenic and paleo advocates/
nutritionists, all of whom agree
on the value in sprouting”—and
wrote the newly released The
Sprout Book: Tap into the Power of the
Planet’s Most Nutritious Food. He hopes
this intro to sprouting, which includes
40 sprout-centric recipes, opens a conversation
about a form of nutrition once
considered “on the fringe, hippie food,
or used only as a garnish or accessory,”
he adds. “My mission is to see sprouts
move to the center of the plate or at least
become a regular part of our diets.”
find out the sprouts’ delivery
schedule. You can also buy
lentils from the bulk bin,
soak them overnight, and
drain and rinse them. The
lentil sprouts are edible after
as little as two to three days.
Lentils are incredible. But
lentil sprouts are incredible
plus because the antioxidant
in vitamin C increases three
times the level when you
sprout the lentil. And 1 cup
of sprouted lentils has over
7 grams of protein.
BN: Why are broccoli
heralded for potential
DE: Broccoli sprouts are
one of the highest, if not
the highest, sources of the
accessible in a natural form.
As of 2019, I counted over
150 scientific papers written
about the properties of
sulforaphane. The papers
covered many health benefits,
including extracting the
carcinogen benzene from
the body, which occurs from
exposure to smoking and
emissions. And there’s been
research that shows that,
while there is no cure for
autism, broccoli sprouts
create a similar effect to heat
shock, which may address
some of the symptoms of
autism. There’s a whole
range of research about
treating people with autism
with broccoli sprouts.
Among cruciferous vegetables,
broccoli is on the
higher range of sulforaphane
content, and broccoli sprouts
can have 30 to 100 times the
amount of it. When you chew
broccoli sprouts or blend
them, you break down the
cellular walls, and that releases
the enzymes that form the
sulforaphane. Try to consume
4 to 8 ounces of them every
day, whether you’re eating
them plain or adding them
to a salad or a smoothie.
BN: Which other types of
sprouts do you recommend
DE: Mung bean sprouts are
a powerhouse. One serving
size of ¾ cup, which is 6
ounces, contains 3 grams of
protein and 18 milligrams
of vitamin C. I think that
people call them shoots,
others call them microgreens—are
because they actually have
little green leaves in them.
They’re extremely nutritious
and delicious, and you can
eat them as an alternative
to lettuce in a salad.
BN: Which of your
book’s sprout recipes
are great for summer?
DE: The Lime and Chile
Sprouts are great, as they
use a seasoning technique
common in hot-weather
climates. Choose any type
of bean or vegetable sprout
and sprinkle it with chile
powder and salt, squeeze
with lime juice, and you have
a taste sensation using just
four ingredients. The Really
Green Salsa with sprouts
is also really flavorful. It’s a
great way of getting in a lot
of herbs and broccoli sprouts,
and it has a beautiful color.
And the Crunchy Sprout,
Celery, and Apple Salad with
Golden Tahini Dressing is
be a meal.
Win a copy
of The Sprout
have 15 copies up for grabs.
Email your name and address to
to enter and put “Sprout Book”
in the subject line. Good luck!.
JUNE 2020 • 15
new & notable
What Else Is New?
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Potassium is an essential mineral that
many Americans don’t get enough of,
yet it’s vital for healthy blood pressure;
proper function of the heart, kidneys,
muscles, and nerves; and for normal
metabolism of carbohydrates and protein.
Until recently, not all experts viewed
lack of potassium as a problem. But
when new food labels were introduced
in January 2020, listing of potassium
18 • JUNE 2020
guide to cutting-edge supplements
How to Get Enough
Most diets are sadly lacking in this key mineral,
but luckily that’s an easy problem to fix
BY VERA TWEED
content became a requirement because
government dietary surveys have found
that Americans generally don’t get
enough of this mineral.
Processed foods are a major contributor
to the problem, as they are generally
high in sodium and contain little or no
potassium. The ratio in healthy foods is
tipped in the opposite direction—fruits
and vegetables contain much more
potassium, with little or no sodium. In
the long-gone days of hunter-gatherers,
it’s estimated that the paleolithic diet
contained 16 times as much potassium
This ratio is important because
potassium and sodium work together.
When there’s enough potassium, excess
sodium is more easily excreted, helping
to maintain healthy blood pressure
and to avoid the perils of hypertension,
including heart disease and stroke.
How to Get Enough Potassium
Vegetables, fruit, beans, and fish are
all rich dietary sources of potassium.
Here’s an example of a meal that will
deliver more than 2,200 mg of potassium,
or almost half of the daily recommended
1 medium baked potato with skin:
3 oz. wild Atlantic salmon: 534 mg
½ cup cooked spinach: 370–419 mg
¼ medium cantaloupe for dessert:
SOME OTHER RICH SOURCES INCLUDE:
1 cup of prune, carrot, or passion
fruit juice: about 700 mg
½ cup freshly cooked beet greens:
½ cup adzuki or white beans:
about 600 mg
1 cup of coconut water: about 600 mg
1 medium baked sweet potato: 542 mg
1 cup fresh orange juice or canned
tomato juice: about 500 mg
1 medium banana: 422 mg
½ cup avocado: 364 mg
Discover why Life Extension is your partner in good health.
Look for Life Extension products at fine health food stores everywhere.
Other types of prescription diuretics
may deplete potassium. With these,
a doctor may prescribe high-dose
potassium supplements, but patients
shouldn’t take extra potassium supplements
on their own. Potassium levels
can be checked with a simple blood
test—normal levels range from 3.7
to 5.2 millimoles per liter (mmol/L).
In susceptible people, dangerously
high levels of potassium can cause
weakness, fatigue, and irregular heart
rhythms that, in extreme cases, can
lead to heart attack and death.
Can you Get Too Much Potassium?
While eating a diet high in potassiumrich
foods is a good idea, potassium
supplements can produce an overload
for some people. Anyone with lessthan-optimum
kidney function, which
may be a byproduct of diabetes or
heart failure, shouldn’t take potassium
supplements unless they’re prescribed
by a doctor.
Some medications raise potassium
levels and should not be combined
with potassium supplements. Such
drugs include ACE inhibitors such as
lisinopril (Prinivil, Zestril) or ramipril
(Altace), and some over-the-counter
pain remedies such as ibuprofen
(Advil, Motrin) or naproxen (Aleve).
20 • JUNE 2020
The dose of potassium in supplements,
including multivitamins, is generally no
more than 99 mg per serving to avoid
accidental potassium overload in people
with kidney and related diseases. For
healthy people, there is no official upper
limit for potassium, and supplements can
provide some insurance against shortfalls.
Many salt substitutes replace sodium
with potassium chloride, and these can
provide higher doses of potassium. While
they can be a good sodium alternative
for healthy people, anyone with kidney
disease, diabetes, or heart failure should
exercise the same cautions against
potassium overload from such seasonings
as they would with supplements.
Bottom line, there are no downsides
to eating foods that are high in potassium
and many other beneficial nutrients.
ASK THE NATUROPATHIC DOCTOR *
answers to your health questions
Bone Up on Bone Loss
What do chairs, hiking, mineral flow, and estrogen have in common?
They all play a role in whether or not your bones deteriorate with age
BY EMILY KANE, ND LAC
getting shorter as
they age? Is that
inevitable? Is it
a good idea to
load up on calcium
and other bone
22 • JUNE 2020
Yes, we tend to shrink a bit with age.
This is mostly due to gravity, and one of
the reasons I’m wild about trapeze yoga,
which features hanging upside down.
Inversion tables work too, and so does
old-fashioned hanging from a chin-up bar.
If our bone density is compromised,
gravity’s pull is even more effective in
compressing and even crushing bone
structures. What we’re mostly talking
about here is the lumbar vertebrae—
sitting is pretty wretched for the lower
back, and tends to reverse that natural
lumbar curve. If you sit a lot, please use
an ergodynamic chair (with built-in
lumbar support) or a lumbar pillow.
When you sit and type, your feet should
be flat on the ground and your thighs
and lower arms should be parallel to
the ground. A small seat is better than a
wide seat to prevent slumping. How you
sit impacts back pain and the likeliness
of losing bone in the large vertebrae that
support the weight of the upper body.
The other large bones that can lose
density over time are the femurs (thigh
bones). The best way by far to maintain
their integrity is to walk and hike
regularly. Take the stairs whenever
possible. Park a little further from your
office and build in a walk twice a day
during the week. Hike longer with more
ups and downs during the weekend.
How Exercise Prevents Fractures
Weight-bearing exercise is crucial for
maintaining bone integrity because bones
are like batteries. Minerals constantly
flow on and off the bone, which keeps
them lively. You don’t want minerals
just sticking to the bone, which is how
bisphosphonate drugs “work.” A living
bone with good flexibility and integrity
is much less likely to break. But when
you take these drugs (such as Fosamax),
they prevent the flow of minerals
off and on the bone. They cause
accretion of minerals, mostly calcium,
and actually disrupt the integrity of
the bone material.
On the other hand, when you walk
or hike, the pressure on your long bones
creates a very slight bend to the bone,
which enhances the battery effect.
Positively charged minerals (such as
calcium, potassium, and magnesium)
gather on the concave side of the curve,
while negatively charged minerals (such
as chloride and iodide) gather on the
convex side, causing a charge to run
through the bone and stimulate the
formation of new bone.
The best exercises for slowing or
avoiding bone loss (osteopenia) and
“holes” in the bone (osteoporosis) are
brisk walking, climbing stairs, dancing,
hiking, jogging, jumping rope, step
aerobics, and tennis or other racket
sports. Just do it! It’s fun!
Dos & Don’ts of Bone Supplement
In general, your bone is built during
your teen years, so that’s the best time
to take extra minerals to help build the
best base of bone density possible.
Unfortunately, too many teens wreck
their bones by drinking soda—the acidic
phosphoric acid (major component of
pop’s fizz) causes alkalinizing minerals
(calcium, magnesium, and phosphorus)
to be drawn into the intestines.
Nothing in your gut moves into the
blood until the pH is rendered slightly
alkaline. The pH of blood is 7.35–7.45,
and outside that narrow range, you’re
dead. So, drinking pop draws down bone
integrity at any age, but it’s especially
hideous during the teen years when
bone building is at a premium.
I think taking a good multi-mineral
bone complex in the teen years is a good
idea, especially if your teen isn’t athletic.
Dark leafy greens are an excellent
way to get complex servings of all the
important minerals. Calcium alone
is a bad idea, because it can actually
make your bones more brittle without
Vitamin D 3
is also crucial for healthy
bones. We’re all deficient in vitamin D 3
because we largely live indoors now.
Most people need 4,000–5,000 IUs daily
of the cholecalciferol D 3
form to maintain
optimal serum levels of 60–80 ng/mL.
The lower limit is 32 ng/mL, which is
based on a small study of elderly ladies
who became more likely to break their
hips if levels went below 32. The optimal
range is 60–80, and up to 120 is fine.
Do not take the drug form ergocalciferol,
which is D 2
. It needs to convert to D 3
the body to be active.
Women should also consider taking
a bone-building supplement during the
3–5 years after menopause. Estrogen
is a major bone builder, and when this
hormone drops off (after cessation of
menstruation), bone loss is likely. You
can offset this loss by taking a good multimineral
formula and by committing to a
weight-bearing exercise routine.
For more information about
CHECK IT OUT Join Dr. Kane for preserving and improving bone
her annual Big Island Retreat, January integrity, visit DrEmilyKane.com
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habits for health through farm- fresh
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JUNE 2020 • 23
HERBAL WELLNESS *
Chances are that your throat pretty much
performs on command, so you give it little
thought—unless it’s your moneymaker
or it’s sore. Then it probably becomes just
about all you can think about.
Since their voices are their instruments,
singers rely on a variety of secret
weapons to keep their throats in tiptop
shape. But these botanical wonders
aren’t just for vocalists. They can help
anyone who experiences a sore throat or
related respiratory symptoms.
Herbs That Open Your Airways
These helpful herbs are known as
“astringents,” which means they help
shrink throat tissues. This in turn
helps open up airways and allows
you to breathe more freely.
26 • JUNE 2020
healing botanicals for your body and mind
Find Your Voice
Do you love to sing? Botanicals can improve your voice and
soothe a sore throat
BY KARTA PURKH SINGH KHALSA, DN-C, RH
BIBHITAKI (Terminalia belerica) is
the best single Ayurvedic herb for
generally controlling mucus, fat, and
toxins in the body. One of three herbs
in the Ayurvedic formula triphala,
bibhitaki nourishes the lungs, throat,
voice, eyes, and hair. It excels at
removing stones and deposits (mucus,
cholesterol, mineral deposits) in the
digestive, urinary, and respiratory
tracts. A strong astringent, bibhitaki
is great as a gargle since it opens the
throat. Put 1 teaspoon of bibhitaki
powder in a glass of water and gargle
several times until the glass is empty.
SCHISANDRA (Schisandra chinensis)
is a woody vine with clusters of small
red berries. Several animal and human
studies have determined that schisandra
increases stamina and speed, and it
improves concentration. What many
people don’t know about schisandra
berry is that it’s also a super astringent.
Brew dried schisandra berry into a
tea and, like bibhitaki, gargle until
the throat is optimally open. Note:
Schisandra has been shown to have
SAGE LEAF (Salvia officinalis) is another
well-known throat astringent. It has
been used to treat many inflammatory
conditions, and research shows it
can help relieve throat pain. Recently,
German scientists found that a sage
throat spray (with 15 percent sage)
provides a convenient and safe treatment
for patients with acute sore throat
(pharyngitis). Symptomatic relief
occurred within two hours after the
first dose and was significantly superior
to the placebo. Swiss scientists followed
up with a paper showing that such a
spray worked as well as a chlorhexidine/
lidocaine spray in the treatment
of acute sore throats. In addition to
sprays, you can use sage tea as a gargle.
Herbs That Relieve a Sore Throat
Demulcents are herbs that soothe throat
tissues by coating them with slippery
plant starches, and they act on contact.
So drinking demulcent teas or
sucking on lozenges made
from these herbs can provide
almost instant relief.
(Althaea officinalis) has
been used to treat sore throat
conditions in Europe since the
Middle Ages. Sip marshmallow tea,
or let an herbal lozenge melt in
your mouth to coat and soothe your
throat. A 2018 paper from Germany
supported the long-established use of
both marshmallow preparations (syrup
and lozenges) for symptomatic treatment
of dry cough. Marshmallow root
lozenges have been tested in animals
and found to be effective and nontoxic
even at very high doses.
Neti Pot Secret Ingredient
By now the Neti pot is familiar to most of us. In addition to using salt
water as the base, singers may want to add a boost of triphala tea
to clear the sinuses. Brew a cup of tea with 1 teaspoon of triphala
powder. Start with a very small amount. With each use of your Neti
pot, increase the amount of tea until you’re using an entire cup.
The SLIPPERY ELM TREE
(Ulmus rubra) is native to North
America. Native Americans made
canoes, baskets, and other household
goods from the tree and its bark. Slippery
elm’s inner bark, a soothing, slimy
herb, is used internally for sore throats
and diarrhea. As a poultice, it’s a useful
remedy for skin conditions.
Slippery elm bark is also a safe,
effective cough soother. Drink as a tea
or use lozenges. Slippery elm has FDA
approval as a demulcent for sore
throats, although there are no clinical
trials to support this indication, and,
overall, very little science on its use
for sore throat. Anecdotally, however,
this herb is a lifesaver if you have a
Finally, a technique new to most
people—nasya from Ayurveda. These
remedies are herb-infused oils that are
inserted up the nostril (bend your head
back) with an eye dropper. Several
manufacturers (e.g., Banyan Botanicals)
make nasya blends. One exceptional
traditional formula is Anu Taila, which
contains a couple dozen ingredients.
To start with any nasya, put one drop
into each nostril. Increase by 1 dropper
per day, until you get the clear throat
that feels best.
JUNE 2020 • 27
NATURAL BEAUTY *
The beauty ingredients getting the most
buzz right now are hemp seed oil and
CBD. Both are being infused into oils
and lotions, shampoos and conditioners,
face and body washes, face and hair
masks, and mascara and other cosmetics.
Savvy shoppers might notice hemp seed
oil and CBD are listed interchangeably
on ingredients labels. But is there a
difference between the two?
Hemp seed oil is made from
cold-pressed hemp seeds that grow
on the Cannabis sativa plant. The thick
oil is high in vitamin E and omega-3
and -6 fatty acids, making it an ideal
moisturizing and conditioning ingredient
for dry skin and hair. Hemp seed
oil is antibacterial, doesn’t clog pores,
and calms redness. And it also includes
some protection against UV rays.
CBD, short for cannabidiol, is
one of over 80 compounds called
cannabinoids extracted from cannabis
flowers. Topical CBD can help
calm pain and reduce swelling. It first
popped up in rubs and balm for overused
muscles and achy joints. Then
the beauty industry caught
on. In addition to
28 • JUNE 2020
pure ingredients for skin & body
The Beauty Benefits of
Hemp & CBD
These trendy supplement ingredients are becoming more and
more popular in personal care products
BY SHERRIE STRAUSFOGEL
being an anti-inflammatory, CBD is a
rich source of vitamins and essential
fatty acids that keep skin nourished
and moisturized. It can reduce the
appearance of fine lines and wrinkles,
and even help prevent them. And like
hemp seed oil, it won’t clog pores.
Neither hemp seed oil nor CBD
have psychoactive properties, and
their placement in beauty products
is the last step in destigmatizing the
cannabis plant. Hemp production
was banned throughout the country
in 1937 as part of the criminalization
of marijuana, but restrictions began
to ease with the 2014 Farm Bill that
allowed states to grow hemp as part
of research pilot programs. The 2018
Farm Bill legalized hemp and removed
its controlled substance designation.
Legally, THC, the psychoactive
compound in marijuana, can’t be
found in anything labeled “hemp.”
In U.S. law, the difference between
marijuana and hemp is very clear
and has everything to do with THC
content. If the plant has less than
0.3% THC, it’s considered hemp.
Savvy shoppers might also
notice some beauty products tout
“broad-spectrum CBD” on their
labels. “Broad-spectrum CBD”
products contain an array of beneficial
cannabinoids, but zero THC. To
create “broad-spectrum CBD,” the
hemp plant must undergo additional
processing to isolate and remove
as much trace amounts of THC
as possible, while preserving its
therapeutic properties. Deciphering
what’s in your hemp and CBD beauty
products should now be a little easier.
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Brightening CBD Face Serum. This luxurious
oil evens skin tone, hydrates, and
promotes new skin cells with broadspectrum
CBD, hemp seed oil, and oils
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and bakuchiol seed (a plant-derived
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Kuumba Made Rose Coconut CBD Moisturizing
Body Oil. Calming CBD and uplifting rose
oil and petals are infused in organic
coconut. This lush, creamy oil leaves
skin soothed and regenerated, and the
aromatherapy elevates your spirit.
❸ Soothe an irritated complexion
with Derma E Skin De-Stress Calming CBD
Moisturizer. This fragrance-free, broadspectrum
cream is formulated with
CBD, hemp seed oil, Pycnogenol, and
aloe to help calm inflammation, reduce
redness, and heal acne-prone skin.
❹ Moisturize your skin while you
cleanse with Andalou Naturals CannaCell
Cleansing Foam. This gentle face wash
contains hemp stem cells, hemp seed
oil, aloe, vitamin C, resveratrol, and
oils of tangerine peel and chamomile.
Leaves all skin types feeling fresh
➎ Repair split ends and prevent
breakage with Alba Botanica Smooth &
Soothe Shampoo and Conditioner. The duo
hydrate hair and scalp with hemp seed
oil, aloe, quinoa seed, henna, rosemary,
nettle, biotin, and panthenol.
JUNE 2020 • 29
FOR MEN OF
BY JONNY BOWDEN,
30 • JUNE 2020
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, and I 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 2 years. As of 2017, the gender gap had grown to 5 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. 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.
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 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
JUNE 2020 • 31
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.
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.
The first thing you have to understand
before we go any further is the difference
between movement and exercise.
Exercise is great. I’ve been doing it all
my life. But exercise is a specific kind
of movement—running, swimming,
weightlifting, playing tennis. 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
farther 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
ancestors roamed an average of 11 miles
per day, and they never “exercised.”
You don’t need a gym, a treadmill,
or a tennis court to get the benefits
of daily movement.
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, soothes your
soul, lowers your blood sugar, and even
changes your brain waves. The lowesthanging
fruit on the tree of stress
management is to simply write down
three things you’re grateful for every
And don’t resist this because you
think it’s too Kumbaya. It’s a profoundly
beneficial exercise that will likely
produce immediate results. So just
do it, men!
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
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
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
Photo: (previous spread) adobestock.com
32 • JUNE 2020
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
They had strong ties to other people.
They had big family suppers together,
shared chores, took care of their sick,
gardened together. They shared a sense
of community and purpose, both of
which have been shown to be characteristics
of healthy, long-lived men
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
WHAT ABOUT HORMONES?
In the interest of full transparency, I’ve 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. I don’t normally mention it because it’s not available to everyone,
can be very expensive, and because there are a lot of fly-by-night discount hormone
replacement clinics—I wouldn’t want anyone to rush out and try one of them because
I spoke highly of HRT.
That said, there’s good reason to do it. Men go through a period analogous, though
not identical to, menopause, called the 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 does not take the place of any of the other things we talked
about. 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.
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 the
participants’ overall health.
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 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 Carter, now
in his late 90s, still devotes much of his
time to his favorite charity, 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—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 basic guidelines, and
even if you hit the bull’s eye only 80
percent of the time, you’ll undoubtedly
be healthier. And—I’m willing to
bet—a lot happier as well.
JUNE 2020 • 33
FIVE FRESH, EASY
WAYS WITH THE BEST
OF THE SEASON’S
BY LISA TURNER
best fruits and vegetables
are packed with all the
healing nutrients you
need. Here are five of our
favorites, with simple
recipes for any occasion.
34 • JUNE 2020
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 fiber.
Swiss Chard and Heirloom
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
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
Shaved Pecorino Romano or Parmesan
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 halfinch
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
Per piece: 80 cal; 2g prot; 5g total fat (0.5g sat fat);
8g carb; 0mg chol; 70mg sod; 1g fiber; 1g sugar
JUNE 2020 • 35
It’s packed with polyphenol antioxidants,
including mangiferin to protect against inflammation
and reduce the risk of heart disease,
cancer, diabetes, and other diseases. It’s also
an excellent source of vitamins B 6
, C, E, and K,
plus beta-carotene, fiber, and potassium.
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
¼ cup lime juice
½ cup mango, apple, or white grape juice
¼ cup olive oil
1 large garlic clove, finely minced
1 small red onion, diced small (about
1 small red bell pepper, seeds removed
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
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
3. Cover and refrigerate for at least 3 hours,
or overnight. Divide between individual
bowls, and garnish with chives. Serve
Per serving: 240 cal; 3g prot; 10g total fat
(1.5g sat fat); 40g carb; 0mg chol; 0mg sod;
5g fiber; 34g sugar
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 with Grapefruit-Basil Vinaigrette
This colorful salad is packed with nutrients, including antioxidant-rich blackberries. Use fresh
grapefruit juice if possible, or for variety, use a mixture of orange, lime, and other citrus. 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.
Per serving: 200 cal; 3g prot; 14g total fat (2g sat fat); 17g carb; 0mg chol; 10mg sod; 8g fiber; 6g sugar
Photo: (this page and previous spread) adobestock.com
36 • JUNE 2020
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)
These meaty vegan burgers are great on
the grill! The zesty, herbal aioli is made
easy by starting with prepared mayo;
use a homemade or high-quality variety,
or substitute vegan mayo. 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
1 lb. wild mushrooms, coarsely chopped
(leave small mushrooms whole)
1 small onion, coarsely chopped
2 Tbs. olive oil, plus additional for
1 can black beans, rinsed and
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 lightly 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
JUNE 2020 • 37
They’re an excellent source of polyphenol
antioxidants that support immune health,
reduce inflammation, and lower the risk of
cancer, cardiovascular diseases, diabetes,
and neurodegenerative diseases. And
they’re rich in vitamin C, folate, and fiber.
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 full-fat coconut milk and swap for
1 cup shelled pistachios plus ¼ cup
¾ cup raw cashews
Pinch of sea salt
10 large, pitted Medjool dates, chopped
(about 1 cup)
1 ½ cups well-chopped strawberries,
plus ½ cup sliced strawberries
1 ½ 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 chopped 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
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
38 • JUNE 2020
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Common Nutrient Deficiency
and Not Even Know It
8 Common Nutrient Deficiencies & How to Fix Them
PLUS! Meet the WINNERS of Our
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ASK THE NUTRITIONIST *
QThis is embarrassing, but I struggle
with constipation, particularly
when I am under stress. I have
trouble relaxing and either have difficulty
having bowel movements or have only
partial movements. Is there something
nutritional you can suggest to help me?
There are many nutritional strategies
to try, but let me preface that with a
caveat: Look at the triggers that instigate
or worsen the constipation. In this
case, you already mentioned that stress
is a trigger for you. Stress can cause
constipation in several ways. In
response to stress, the body’s adrenal
glands release a hormone called
epinephrine, which causes the body to
40 • JUNE 2020
answers to your food questions
All Plugged Up?
If you experience the uncomfortable condition of constipation,
especially when under stress, try these nutritional and
BY MELISSA DIANE SMITH
divert blood flow from the intestines
to the vital organs, such as the heart,
lungs, and brain. Intestinal movement
decreases, and constipation can occur.
The body also releases corticotrophinreleasing
factor in the bowels, which
can slow down activity in the intestines
and cause inflammation. In addition,
stress causes intestinal permeability,
which allows inflammatory compounds
to come into the intestines,
often leading to a feeling of abdominal
fullness, and it may affect healthy bacteria
in the gut, thus slowing digestion.
Overcoming stress-related constipation
involves both stress-reduction
techniques and natural remedies. You
may have to do a little experimenting to
discover which of these strategies work
best for you.
Try Supplementing with Magnesium
Magnesium is the most important
supplement for stress-related
constipation. It’s an essential dietary
mineral that nearly half of all
Americans—and by some estimates
up to 80 percent—do not get enough
of from their diets. Furthermore,
magnesium is sequestered and wasted
via urine in times of stress. Stress can
cause magnesium depletion, and a
lack of magnesium magnifies stress.
Furthermore, constipation, along
with other stress-related symptoms
such as irritable bowel, headaches,
anxiety, and depression, can be telltale
signs of magnesium deficiency. Proper
magnesium intake is important for
healthy elimination because it softens
stools by drawing water into the bowels.
It also plays a major role in regulating
muscle contractions in the intestines.
Daily supplementation with magnesium
is the easy answer to many
longstanding stress-related constipation
problems. You can take capsules, tablets,
or powders that you mix into beverages.
Magnesium citrate is the most commonly
used form in supplements.
Start slowly with 300 mg a day.
If that amount doesn’t work, gradually
increase your dosage up to 1,200 mg
a day. If you end up taking too much,
the main side effect is loose stools,
which obviously provides relief for
someone experiencing constipation!
You can avoid the problem of overly
loose bowel movements by taking
less, or sometimes by switching to a
different form of magnesium.
9 Nutritional Strategies to Try
1. Increase Your Fiber Intake.
Sometimes eating a fiber-rich apple
and drinking a glass of water two
hours after dinner does the trick for
promoting a well-formed movement
the next morning. Other sources of
fiber to try in your diet include fruit
with skin or seeds; vegetables such
as broccoli, carrots, and artichokes;
avocados; beans; brown rice; and
foods made with flaxseeds.
2. Include Some Healthy Fat.
In some cases, dry, hard stools result
from too little healthy fat in the diet.
Try adding a tablespoon of olive oil or
flaxseed oil to raw or cooked vegetables.
These fats have anti-inflammatory
properties and can lubricate the
intestines and ease constipation.
3. Water Yourself.
A common cause of constipation is
dehydration. Make an effort to drink
more water, especially on sweltering
hot summer days.
4. Think BLM: Bulk (Fiber); Lubrication
(Healthy Fat); and Moisture (Water).
Sometimes it takes all three—fiber,
healthy fat, and fluids—on a regular
basis to help you become regular again.
5. Pay attention to foods that block you up.
Foods that can cause constipation in
some people include wheat- and other
gluten-containing products; dairy
products; eggs; red meat; and fried
foods. Sometimes, all you need to do is
avoid the foods that cause you trouble.
6. Try the time-tested digestive
remedies peppermint or ginger.
This is especially helpful if you have
gas accompanying the constipation.
Peppermint contains menthol,
which has an antispasmodic effect
that relaxes the muscles of the
digestive tract. Ginger is considered
a “warming” herb that herbalists say
can help speed up sluggish digestion.
You can take either in capsule or
tea form. One of my clients found
that taking ginger capsules calmed
“Let Go” of Stress
inflammation in her colon and
lessened her gas, which settled her
digestive tract and allowed her to
have smooth movements.
7. Experiment with the old folk
remedy of prunes.
Three prunes contain three grams of
fiber, and also a phenolic compound
that triggers the intestinal contraction
that makes you want to go.
8. Have a cup of coffee for quick
Coffee can stimulate movement of
the colonic muscles, so it often works
well in a pinch. But don’t overuse it:
the caffeine in coffee can be a diuretic
when used in large amounts, so keep
your intake of coffee moderate. Also,
be sure to drink enough water to keep
9. Try high doses (1 gram and up)
of vitamin C.
This basic vitamin can loosen stools
and help relieve constipation.
It’s important to find effective ways to take the edge off stress. Based on my
experience counseling clients with stress-related constipation, here are some tips:
Talk out your feelings with a trusted friend. This works like a charm
for a few of my clients: When they express their worries and have
emotionally supportive conversations with a person on their side,
their emotional upset eases and tight muscles relax.
After you take appropriate action toward your goal, “let go” of control
by doing something that calms and grounds you. That could be doing
exercise or physical activity, even something as simple as a walk in a park
or practicing tai chi, qigong, or yoga. Oftentimes, when we lessen the
stress we are feeling and balance our emotional and spiritual energy, our
body’s natural elimination processes will kick in and work more efficiently.
Make an effort to get adequate sleep. Lack of sleep can lead to constipation,
but it can be difficult to fall asleep during times of stress. Supplemental
magnesium can often help improve quality of sleep. Magnesium is
essential for nervous system regulation and might help lessen people’s
response to anxiety and fear. It also helps relax the muscles enough to
make it easier to sleep. When people are able to get a long, restful sleep
after several mostly sleepless nights, they often wake up the next day
and are able to have a large, clearing bowel movement.
JUNE 2020 • 41
HEALTHY DISH *
Chicken breasts grill
more evenly if they’re of
a uniform thickness. To
even them up, lay chicken
breasts between sheets of
waxed paper or inside a
large open plastic baggie
and pound to an even
thickness with the smooth
side of a meat mallet
or the edge of a skillet
42 • JUNE 2020
recipe makeovers full of modern flavor
Light Summer Grill
Sweet summer peaches add the perfect dose of seasonal
flavor to this simple-yet-elegant entrée
BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC
Grilling peaches gives them a wonderful, soft smoky sweetness that’s
hard to define. Here, they are paired with chicken breasts marinated in
a complementary dressing of lemon, mustard, and fresh basil to transform
the simple ingredients into a gourmet entrée.
The longer you marinate the chicken, the stronger the flavor. The problem is
that the marinade will eventually break down the chicken’s muscle fibers. The
solution? Prepare the chicken and marinate it in the morning instead of the
night before. Feel free to add more peaches or double the whole recipe for tasty
leftovers throughout the week. Leftover chilled grilled peaches can be added to
salads or chopped into a light salsa for beef, pork, fish, or turkey. Enjoy!
Grilled Basil Balsamic Chicken and Peaches
To up the fat and flavor of this dish, try adding small dollops of pastured chèvre to the cooked dish before drizzling
with the balsamic for a decadent richness that will make you swoon.
Juice and zest of ½ large lemon
2 Tbs. olive oil + a drizzle, divided
2 Tbs. minced fresh basil
2 tsp. Dijon mustard
1 tsp. honey
¾ tsp. salt
½ tsp. pepper
4 chicken breasts, pounded to an even
2 large, ripe peaches, halved and pitted
Balsamic vinegar to taste, optional
1. In shallow dish, combine lemon juice
and zest, 2 Tbs. olive oil, basil, Dijon,
honey, salt, and pepper and whisk to
combine and emulsify.
2. Arrange chicken breasts in single layer
in dish, and swirl to coat bottoms of
each breast. Flip breasts and swirl again
to coat other sides. Cover dish, and
refrigerate 2–8 hours.
3. Remove chicken from the fridge and
preheat grill to medium. Gently rub cut
surfaces of peaches with light drizzle
of olive oil. Grill chicken until just
cooked through, about 5–6 minutes
4. Add the peaches, cut sides down, and
grill 4–6 minutes until tender, lightly
caramelized, and hot all the way
through. Top each chicken breast
with half a peach and drizzle with
balsamic vinegar, if using, to taste.
Per serving: 250 cal; 27g prot; 10g total fat
(1.5g sat fat); 11g carb; 85mg chol; 550mg sod;
1g fiber; 9g sugar
Peaches aren’t usually thought of as a superfood, but
they’re pretty doggone good for you. They’re low in calories,
feature a generous 2 grams of fiber, and include small but
measurable amounts of calcium, magnesium, phosphorus,
and vitamins C and K. They even boast not insignificant
amounts of vitamin A, beta-carotene, and potassium, plus a
little beta-cryptoxanthin, a carotenoid with anticancer and
anti-inflammatory properties. To top it all off, they also
contain a smattering of lutein and zeaxanthin,
the superstar carotenoids of eye nutrition.
Not bad for a mere 38 calories per medium-size
fruit. And just for good measure, they have a low
glycemic load—meaning they don’t spike most
people’s blood sugar.
Peaches already rank high in some types of phytochemicals
and have been shown to have good to excellent antioxidant
activity, some antimicrobial activity, and good to excellent tumor
growth inhibition activity. Not to mention that a perfectly
ripened peach is one of the most delicious things on earth.
When buying peaches, make sure they’re good and ripe—
they don’t ripen well after picking. And be careful, as one small
bruise can cause them to go bad. It’s also worth noting that
peaches frequently make the Environmental Working Group’s
“Dirty Dozen” list of fruits and veggies most heavily contaminated
with pesticides (including the 2020 list). So to protect
against chemical exposure, be sure
to buy organic.
The New Superbreed of Peaches
In coming years, peaches may even reach
“superstar” status, if researchers at the Texas
Agricultural Experiment Station have anything to
say about it. “The trend is to develop varieties
that have more health benefits, because the
public is becoming more health conscious
and making decisions based on that,” says
experiment station researcher Dr. David
Byrne. “Twenty years ago, the [breeding]
emphasis was on big and pretty. That’s still
important, but now we’re looking at quality
and trying to develop peaches with better
JUNE 2020 • 43
EATING 4 HEALTH *
Zinc isn’t the best-known dietary mineral,
but it’s necessary for a variety of essential
processes in the body, including proper
immune function, cell growth, wound
healing, and insulin activity. And because
it plays a crucial role in prostate health,
testosterone production, and sexual function,
zinc is especially important for men.
Several factors influence how well
your body absorbs zinc. Phytate, a
compound found in grains and legumes,
inhibits the absorption of zinc and other
minerals, including calcium. Soaking
dried beans and grains before cooking
them dramatically reduces phytate and
makes minerals more absorbable.
Iron supplements can also block zinc
absorption (but iron in foods doesn’t
seem to have the same effect). And while
protein enhances the body’s uptake of
zinc, the type of protein is important.
For instance, casein—a protein found
in dairy products—seems to inhibit
To make sure you’re getting plenty
of zinc, soak beans and grains before
cooking to inactivate phytate, eat protein
from varied sources, and include a variety
of high-zinc foods in your daily diet.
Some of the best:
1Oysters are an outstanding
source of zinc; six medium oysters
have about 60mg of zinc, or 500
percent of the daily value (DV). Other
shellfish, including clams, mussels, and
shrimp, are good sources as well.
Recipe Tips: Arrange whole oysters
on a grill and cook until the shells open;
sauté shucked oysters with garlic, then
toss with cooked linguine, olive oil, and
parsley; simmer whole oysters in broth
with shallots and tarragon, then drizzle
with melted butter and minced tarragon.
44 • JUNE 2020
foods & meals that heal
Eat Your Zinc
It doesn’t get the press of calcium and magnesium, but this essential
trace mineral plays a critical role in immune function and men’s health
BY LISA TURNER
2Bison, also called “buffalo,” has
4.5mg of zinc, about 30 percent
of the DV, in a 3-oz. serving. Plus,
it’s higher in omega-3 fatty acids and
lower in saturated fat and cholesterol
than other kinds of red meat. Beef and
lamb are also significant sources of zinc
(chicken and turkey have less).
Recipe Tips: Top grilled hearts of
Romaine with thinly sliced cooked
bison, cherry tomatoes, and Kalamata
olives; make burgers with ground bison,
minced shallots, and horseradish;
thread cubed bison on a skewer with
red peppers, green peppers, onions,
and mushrooms, and grill until tender.
3Quinoa is a better source
of zinc than rice or oats, with
2mg—about 13 percent of the
DV—per cup. And it’s higher in protein
than other grains, with an excellent
lineup of antioxidants.
Recipe Tips: Purée quinoa, kidney
beans, mushrooms, and onions in a food
processor, then form into burgers and
cook; combine quinoa flour with baking
powder, coconut milk, and blueberries, and
cook into pancakes; sauté cooked quinoa
with scallions, carrots, ginger, shredded
bison, and tamari for fried “rice.”
4Pumpkin seeds are a great
source of zinc, with about 2.5mg
of zinc, or 17 percent of the DV, in
a quarter cup. And pumpkin seeds have
been shown to benefit benign prostatic
hyperplasia (BPH), or an enlarged prostate
gland. Sesame seeds, flaxseeds, and
hemp seeds are also good sources of zinc.
Bison Antipasto Skewers with Pesto Dipping Sauce
Chunks of tender marinated bison are the stars in these grilled kebabs. Tasty vegetables and a delicious pesto
dipping sauce turn them into a complete meal.
2 Tbs. olive oil
1 Tbs. red wine vinegar
1 clove garlic, finely minced
¾ lb. trimmed bison steak
2 6-oz. jars marinated artichoke
3 cups grape tomatoes (24
¼ tsp. salt
¼ tsp. freshly ground black
½ cup prepared basil pesto
1. In medium bowl whisk together
oil and vinegar until combined.
Stir in garlic.
2. Trim the bison steaks and cut
into ¾-inch cubes. Add meat to
marinade, and toss to coat. Marinate
up to 30 minutes at room
temperature or up to 4 hours in
refrigerator. Remove meat and
discard remaining marinade.
3. Soak 24 6-inch bamboo skewers
in water for 10 minutes; drain.
4. Place one piece of artichoke
about 2 inches from point of
each skewer, then add 1 tomato
and 1 piece of meat on end of
each skewer. Skewers may be
made to this point up to a day
ahead and stored in refrigerator
in an airtight container.
5. Spray grill or large grill pan with
cooking spray and preheat over
medium-high heat. Season meat
on skewers with salt and pepper.
Place skewers on grill, and cook
3–4 minutes for medium-rare,
turning once. (Cook skewers in
batches if using grill pan.)
6. To serve, arrange skewers on
platter with small bowl of pesto
sauce for dipping.
Per serving: 220 cal; 12g prot;
17g total fat (2.5g sat fat); 8g carb;
30mg chol; 470mg sod; 2g fiber;
Recipe courtesy of The Bison Council
JUNE 2020 • 45
EATING 4 HEALTH *
Recipe Tips: Combine pumpkin seeds,
cooked quinoa, corn kernels, diced red
peppers, cilantro, and cumin-lime
vinaigrette; toss pumpkin seeds with
olive oil, garlic powder, and paprika,
and roast until golden; make hummus
with pumpkin seeds, cooked chickpeas,
garlic, lemon juice, and olive oil.
5Cashews are one of the best
nuts for zinc—a one-ounce
serving has 2mg, about 14 percent
of the DV. Other nuts have a similar
amount. And some studies link a higher
consumption of nuts in general with
enhanced sexual function in men.
Recipe Tips: Sauté cashews, broccoli, red
peppers, onions, garlic, and bison strips,
and serve over quinoa; mix cashews with
coconut oil, cardamom, and cinnamon,
and roast until golden; toss cooked Brussels
sprouts with roasted cashews, blue
cheese, and minced red onions.
6Kidney beans and other
beans are fairly good sources of
zinc. One cup of kidney beans
contains 1.8mg, or about 12 percent of
the DV. Kidney beans are also high in
antioxidants, and all beans are linked
with a lower risk of prostate cancer.
Recipe Tips: Simmer cooked kidney
beans, onions, green peppers, cumin
seed, and garlic in broth for a Middle
Eastern-style soup; toss kidney beans
with green beans, chickpeas, minced
scallions, and a red-wine vinaigrette;
make a fast chili with cooked kidney
beans, ground bison, onions, and
canned chipotle peppers.
46 • JUNE 2020
foods & meals that heal
7Edamame, or whole, immature
soybeans, are a decent source
of zinc, with about 1.6mg or 10
percent of the DV per cup. Plus, a few
studies have linked soy intake with a
reduced risk of prostate cancer.
Recipe Tips: Toss edamame with olive
oil and grated Parmesan cheese, and
roast until crispy; make a high-protein
pesto with edamame, baby spinach,
basil, and garlic, and toss with cooked
penne pasta; simmer edamame,
shallots, and ginger in broth, then
purée into a creamy soup.
8Crab is especially high in zinc;
a 3-oz. serving of cooked Alaskan
crab has 6.5mg, about 43 percent
of the DV. It’s also loaded with protein,
and low in saturated fat.
Recipe Tips: Toss cooked crab with
cherry tomatoes, avocado, arugula,
minced basil, and a creamy vinaigrette;
purée avocado, broth, and lime juice,
chill, and top with cooked crab; sauté
crab meat with leeks, garlic, and red
pepper flakes, toss with angel hair
pasta and olive oil, and top with
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Host Defense MycoShield Sprays
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JUNE 2020 • 47
RECIPE 4 HEALTH *
Whether you’ve just
gone meatless, are
trying to cut down on
animal products, or are
a long-term vegan, you
can create beautiful, tasty recipes that
are simple to make. Here’s a perfect
one for summer, excerpted with
permission from Plants Only Kitchen
by Gaz Oakley.
Seared Watermelon ‘Tuna’ Salad
When marinated, watermelon takes on the
texture of tuna. The taste is unexpected
and exquisite! Make sure to get a nice
caramelization on the “tuna” before serving.
1 medium watermelon, peeled and cut
into 1-inch thick steaks
1 Tbs. sea salt
Vegetable oil, for frying
2 tsp. tahini
6 Tbs. soy sauce (or tamari for GF)
2 Tbs. rice vinegar
Juice of ½ lime
1 tsp. dried chili flakes
1 garlic clove
1 Tbs. Sriracha sauce
1-inch piece fresh ginger, peeled
2 spring onions (scallions)
3 Tbs. sesame oil
½ cucumber, cut into batons
5 spring onions (scallions), finely sliced
1 cup sugar snap peas, finely sliced
10.5 oz. rice noodles, cooked according to
Handful of Thai basil leaves
1. Preheat your oven to 350°F, and line
a deep baking sheet with parchment
paper. Arrange watermelon steaks in
single layer on baking sheet, lightly
salt, and bake 1 hour, or until tender.
48 • JUNE 2020
eating clean made easy
Vegan Summer Salad
Refreshing seasonal watermelon replaces seared ahi tuna
in this creative, flavor-packed dish
RECIPE BY GAZ OAKLEY
2. Meanwhile, combine marinade ingredients
in blender. Remove watermelon from the
oven. (It will shrink down and have a lovely,
deep red color.)
3. Pour marinade over cooked watermelon.
Allow watermelon to cool, then place
in fridge to marinate at least 2 hours.
When watermelon has marinated, toss
salad ingredients together with a few
tablespoons of watermelon marinade.
4. Heat non-stick frying pan over high heat.
Add a little oil, and sear watermelon steaks
2 minutes each side. Divide noodle salad
among four plates, and top with sliced
watermelon to serve.
Per serving: 380 cal; 6g prot;
7g total fat (1g sat fat); 80g
carb; 0mg chol; 1,110mg sod;
4g fiber; 37g sugar
London-based chef Gaz
Oakley, 26, is the author
of three books on vegan
cooking, including his latest cookbook, Plants
Only Kitchen (Quadrille, 2020). His YouTube
channel, avantgardevegan, has more than 1 million
subscribers. Visit him at avantgardevegan.com.
Photo: Peter O’Sullivan
a week makes!
A week ago, it was a stretchfor her just to think about yoga.
What you thought was impossible… can be possible.
Solgar ® N o. 7 increases mobility, flexibility, and range of motion. *
Even better, it shows improvement in joint comfort within 7 days. 1*
One small capsule once daily.
©2020 Solgar, Inc.
The complete line of Solgar nutritional supplements is available at fine health food retailers worldwide.
For store locations and additional information, visit solgar.com or call 1.800.645.2246
*These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure, or prevent any disease.
1. Based on two human studies with 5-LOXIN Advanced® where subjects rated their joint health over time, subjects’ joint health
improved within 7 days and continued to improve throughout the duration of the studies.
Individual results may vary.
5-LOXIN ADVANCED® is a registered trademark of PL Thomas-Laila Nutra, LLC
U.S. Patent #8,551,496 and patents pending.