Better Nutrition June 2020

online.magazines

YOUR ULTIMATE RESOURCE FOR NATURAL LIVING

JUNE 2020 * betternutrition.com

summer

food

guide

Sweet peaches

are the star of

our Grilled Basil

Balsamic Chicken

& Peaches recipe

p. 42


RULES OF

HEALTH &

HAPPINESS

FOR MEN

Potassium:

How to

Get Enough

YES, YOU CAN

PREVENT

BONE LOSS

Herbs That

Improve Your

Singing Voice


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Is Medical-Grade Liquid Collagen

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Yes. It’s the #1 choice of doctors and hospitals for fat loss, more

energy, joint support and better hair, skin and nails. Here’s why...

It’s easy to find a collagen product.

It’s not easy to know if it’ll actually

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With over 40 years of medical use,

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Science Backs Type 1 Collagen

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SECOND, doctors prefer Type 1

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Medically-Proven

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Ready-to-Drink, NO Mixing,

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no

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Study 3: Repairs Wounds and Skin

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COLLAGEN

that medical-grade Type 1 collagen

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collagen. Other collagen types like 2, 3,

4, 5, or 10 simply aren’t necessary with a

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“Liquid” Collagen is Best

THIRD, doctors prefer collagen

peptides in “liquid” form. Most

published studies, patents, and realworld

medical uses are on liquid

collagen. The best liquid peptides are

“enzymatically hydrolyzed” (predigested

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Liquids are ready-to-use straight

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The #1 Medical-Grade Collagen

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1 NO sugar, gluten, dairy, nuts, soy, or

grains

1 Over 1,000,000 bottles sold

References

1

Hays NP, Effects of whey and fortified

collagen hydrolysate protein..., J Am Diet

Assoc. 2009 109(6):1082-7.

2

Sundell MB, Oral protein supplementation

alone improves anabolism..., J Ren

Nutr. 2009 Sep;19(5):412-21.

3

Lee SK, Pressure ulcer healing with a

concentrated, fortified, collagen protein...,

Adv Skin Wound Care. 2006

Mar;19(2):92-6.

*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. Results may vary. ©2020 D&J Vision Marketing, Inc. **Call Health Direct for details on money-back guarantee.

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CONTENTS

June 2020 / Vol. 82 / No. 6

30

34

4 • JUNE 2020

features

30

Boost your

energy, drive,

desire, and

more with

these 5 keys

to healthy

longevity

for men.

Man Up!

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.

8 NEWSBITES

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

to America.

14 IN THE SPOTLIGHT

Growing Your Nutrition with

Sprouts

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

& CBD

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.

44 EATING4HEALTH

Eat Your Zinc

The best food sources of this

important mineral.

48 RECIPE4HEALTH

Vegan Summer Salad

Seared watermelon replaces tuna

in this creative dish.

.

departments

CLICK ON

THIS!

RESOURCES &

REFERENCES

For links to studies

cited in our articles

and other helpful

sites and books, visit

betternutrition.com.

HANDMADE

BEAUTY, HEALTH,

& HOME

PRODUCTS

Kick toxic, synthetic

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door and bring the

healing joy of nature

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recipes from The Big

Book of Homemade

Products for Your

Skin, Health, &

Home: Easy, All-

Natural DIY Projects

Using Herbs, Flowers,

and Other Plants, by

Jan Berry. We have

an exclusive excerpt

from Berry’s new

book that includes

the following customizable

projects:

Herbal Dry

Shampoo

*

Lemon Balm &

Ginger Sore

Throat Drops

*

Lemon & Rosemary

All-Purpose

Cleaning Spray

NEW! EDITORS’

BLOG

We’re answering

questions and sharing

natural solutions for

everyday wellness.

SIGN UP FOR OUR

NEWSLETTER

Receive timely

articles, recipes, and

exclusive giveaways in

your inbox weekly

with our newsletter

Healthy Buzz.

Cover and this page: adobestock.com


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Wickett R.R., Kossmann E., Barel A., et al. (2007). Effect of oral intake of choline-stabilized orthosilicic acid on hair tensile strength and morphology in women with fine hair. Arch Dermatol Res, 299: 499-505.

Barel A., Calomme M., Timchenko A.,et al. (2005). Effect of oral intake of choline-stabilized orthosilicic acid on skin, nails and hair in women with photodamaged skin. Arch Dermatol Res, 297: 147-153. Results may vary.

For healthy and beautiful

hair, skin, and nails


EDITOR’S LETTER

Lighten Up

Your Diet

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.

nbrechka@aimmedia.com

*

*

*

*

*

*

*

*

*

Our Writers

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

Carb. jonnybowden.com

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.

dremilykane.com

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.

ChrisMann.tv

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.

avantgardevegan.com

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.

melissadianesmith.com

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

foods. lisaturnercooks.com

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

books. veratweed.com

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

Creative Director

Executive Editor

Associate Editor

Digital Editor

Copy Editor

Beauty Editor

Contributing Editors Vera Tweed, Helen Gray

Contributing Writers

Print Ad Coordinator

Prepress Manager

Prepress Specialist

Editorial Offices

General Manager Rob Lutz

AIM Retail Group rlutz@aimmedia.com

& Western U.S. 970-291-9029

Integrated Media Sales Kevin Gillespie

Director – Eastern U.S. kgillespie@aimmedia.com

& Midwest

Retail Development Group 800-443-4974, ext. 702

Director of Retail Sales

Marketing Designer

Accounting & Billing

Nicole Brechka

Rachel Joyosa

Jerry Shaver

Elizabeth Fisher

Maureen Farrar

James Naples

Sherrie Strausfogel

Jonny Bowden, PhD, CNS, Emily

A. Kane, ND, LAc, Chris Mann, Gaz

Oakley, Melissa Diane Smith, Lisa

Turner, Neil Zevnik

Kim Hoff

Joy Kelley

Idania Mentana

512 Main Street, Suite 1

El Segundo, CA 90245

310-873-6952

Joshua Kelly

jkelly@aimmedia.com

800-443-4974, ext. 702

Judith Nesnadny

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Linda Koerner

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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.

6 •

JUNE 2020


NEWS*BITES

BY VERA TWEED

Top 3 Supplements

for Men

“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

mass throughout

life, prevent mental

decline with age, and

boost overall health

and well-being. These

are her top 3 recommendations

for men:

Magnesium

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

unpleasant digestive

reactions.

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

pressure, migraines,

or digestive issues.

Loose stools mean

you’ve taken too much.

Vitamin D

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.

Photos: adobestock.com

8 • JUNE 2020


CELEBRATING 20 YEARS OF

REVOLUTIONIZING PROBIOTIC HEALTH

Thanks to our loyal customers who are the reason for our continued success! For

20 years, Essential Formulas has been providing scientifically-proven, all-natural

supplements and exceptional customer care while garnering countless consumer,

industry and health practitioner accolades for its pioneering probiotics products.

www.EssentialFormulas.com • (972) 255-3918


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:

NEWS*BITES

NEW

CLUE TO

ASTHMA

RELIEF

A German study

at the University

of Bonn found

that a keto diet

reduces asthma

symptoms in

mice. Researchers

found that a

keto diet helped

reduce bronchial

inflammation

by changing

the way fats are

metabolized and

lowering glucose

levels. The next

step is to test

the diet in a

human trial.

Strawberries

Spinach

Kale

Nectarines

Apples

Grapes

Peaches

Cherries

Pears

Tomatoes

Celery

Potatoes

RESVERATROL

ENHANCES

For a complete list of tested produce and more tips on

avoiding toxins, visit ewg.org.

BRAIN HEALTH

Resveratrol, a beneficial substance in red wine,

grapes, and other plants, can enhance brain

THYMOL:

Plant-Based

Disinfectant

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.

Photos: adobestock.com


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PASSION BEHIND THE PRODUCT *

companies fostering personal & global well-being

From Army Vet to

Spice Queen

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

most expensive

in the world by

weight. Now

primarily

employed as a

gourmet spice, it

has a varied and

illustrious history

with multiple

uses and roles—

50,000-year-old

prehistoric

depictions in

Iran contain

saffron-based

pigments; ancient

Persians wove

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


Saffron, which

comes from

the flower

of the Crocus

sativus plant,

has a subtle

flavor that’s

been described

as honey-like

and floral.

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

local communities.

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!”

make it!

Shrimp & Sugar Snap Peas in Saffron Broth

Serves 4

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

Everyone

Wants to

Know …

BN: What are your

top three reasons to

eat sprouts?

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

during uncertain

times?

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

with Sprouts

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

might not

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

for beginners?

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

contamination?

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

them off.

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

getting mold.

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


Photo: adobestock.com

compounds, antioxidants, and micronutrients

that exist within the plants in

high concentrations.”

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

sprouts especially

heralded for potential

health benefits?

DE: Broccoli sprouts are

one of the highest, if not

the highest, sources of the

compound sulforaphane

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

for beginners?

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

sunflower sprouts—some

people call them shoots,

others call them microgreens—are

incredible

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

an easy

salad that’s

hearty

enough to

be a meal.

Win a copy

of The Sprout

Book! We

have 15 copies up for grabs.

Email your name and address to

betternutritionfreebie@gmail.com

to enter and put “Sprout Book”

in the subject line. Good luck!.

JUNE 2020 • 15


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CHECK OUT *

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

Potassium:

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

as sodium.

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

amount:

*

*

*

*

1 medium baked potato with skin:

941 mg

3 oz. wild Atlantic salmon: 534 mg

½ cup cooked spinach: 370–419 mg

¼ medium cantaloupe for dessert:

368 mg

SOME OTHER RICH SOURCES INCLUDE:

1 cup of prune, carrot, or passion

*

fruit juice: about 700 mg

½ cup freshly cooked beet greens:

*

654 mg

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

*

Photo: adobestock.com


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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.

CHECK OUT

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

Potassium Supplements

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.

Photo: adobestock.com


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

QWhat’s the

deal with

people

getting shorter as

they age? Is that

inevitable? Is it

a good idea to

load up on calcium

and other bone

supplements?

Photo: adobestock.com

22 • JUNE 2020


Photo: adobestock.com

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

complementary minerals.

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

in

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.

EDITOR’S NOTE

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

5–14, 2021. Learn to boost your day-today

habits for health through farm- fresh

food, plant-based menus, deep sleep, daily stretching, meditation,

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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

phytoestrogen properties.

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

Photo: adobestock.com


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.

MARSHMALLOW ROOT

(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

sore throat.

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.

Photo: adobestock.com

Planetary

Herbals

Triphala

Powder

Thayers

Slippery Elm

Lozenges

Tangerine

ZAND

HerbalMist

Throat Spray

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.

Photo: adobestock.com



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CBD, hemp seed oil, and oils

of Sea Buckthorn, Rosa moschata seed,

and bakuchiol seed (a plant-derived

retinol alternative for sensitive skin).




❷ Melt away stress instantly with

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

and clean.

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


MAN UP!

THE FIVE

COMMAND-

MENTS OF

HEALTH AND

HAPPINESS

FOR MEN OF

ALL AGES

BY JONNY BOWDEN,

PHD, CNS

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.

1 Nutrition

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

are exceptions).

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.

Real. Food.

After 30 years in the trenches

teaching, experimenting, and testing

diets, that is the single most important

life-saving advice about food that I’ve

got. And it works every time.

2 Movement

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.

3Stress Management

We could easily spend this entire

article talking about the destructive

effects of chronic stress, especially in

the age of coronavirus! Stress shrinks

a portion of the brain involved with

memory and thinking called the

hippocampus. Chronic stress—through

a long chain of metabolic processes

involving the stress hormone cortisol—

actually forces the body to create belly

fat. Stress depresses immunity. It can

bring on outbreaks of certain conditions

(such as herpes, for example), make

recovery from sickness longer and

more difficult, and it can even make

you vulnerable to a heart attack.

There are lots of ways to reduce

stress—all of them good. Take baths.

Take walks. Do some deep breathing

exercises. Meditate. Or spend a few

minutes a day writing down what

you’re grateful for.

This last tip has enormous health

benefits. The state of gratitude is

incompatible with the state of anger.

Thinking about what you’re grateful

for calms your psyche, 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

single day.

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!

4 Sleep

The twin sister of stress management

is sleep hygiene. Under-sleeping,

or sleeping fitfully and restlessly, is a

major stressor to the body and raises

the same stress hormone—cortisol—

that’s raised when you’re late for an

appointment and caught in traffic.

All the same negative health effects we

talked about in the section on stress

apply here.

In addition, studies have shown that

even under-sleeping for a few hours can

produce metabolic changes of the kind

associated with pre-diabetes. Insulin

resistance—a condition that frequently

goes with metabolic disorders from

obesity to heart disease—is increased

with lack of sleep.

Here are some ways to upgrade your

sleep. And once again, the rules are

simple and few.

*

*

*

*

Go to bed a half hour earlier than

normal and keep doing that every

week until you are sleeping a full

7–9 hours a night.

Turn the temperature in the

bedroom down to 68–69 degrees.

Turn off the television and all

electronic media ½ hour before

bed (especially the news!).

Keep the bedroom dark (and

that includes removing glowing

electronic devices).

5 Relationships

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

common: community.

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

(and women).

This really shouldn’t be surprising.

Let’s not forget that when we celebrate

the enormous health benefits of the

Mediterranean Diet, we’re really talking

about the Mediterranean lifestyle,

which includes men bonding over long

lunches, hanging out in the park, taking

long walks, and, yes, talking about

their feelings to other men. Many have

argued that the real benefits of the

Mediterranean “Diet” don’t just come

from the olive oil and nuts—they come

from relationships, friendships, and a

strong social fabric.

Hand in hand with relationships

goes the concept of community and

contribution, both outgrowths of

strong relationships. Don’t think for

a second that these aren’t important

modulators of physical as well as

mental health. The mere fact of taking

care of something or someone—as

Harvard psychologist Ellen Langer has

demonstrated—confers health benefits.

Langer gave half the people in a nursing

home population a snake plant to care

for and found that the caretakers had

better medical reports and fewer

doctor visits.

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.

Partnership—with individuals,

churches, schools, community, clubs,

teams, charities—is as health-giving as

a hefty dose of vitamin C. No wonder

married men live longer and have

healthier lives than single men!

So here’s the rule with relationships:

Cultivate them. Nurture them. Take

them seriously. Make new ones. Rekindle

old ones. I can tell you that I have had

about eight friends that I’ve been close

with for 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


Summer

Superfood

Crush

FIVE FRESH, EASY

WAYS WITH THE BEST

OF THE SEASON’S

HARVEST

BY LISA TURNER

Who needs

those fancy

(hard-to-find

and pricey)

superfoods? Summer’s

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


Swiss Chard

It’s loaded with beta-carotene, lutein, and

other antioxidants that reduce the risk of

cancer, heart disease, and diabetes, and protect

eye health. Plus, it’s rich in vitamins C and K,

magnesium, potassium, and fiber.

Swiss Chard and Heirloom

Tomato Bruschetta

Serves 6 (makes 12 pieces)

This colorful twist on bruschetta makes

a fresh, simple summer appetizer. Use a

variety of tomatoes—red, orange, yellow,

purple—for the prettiest presentation. And

if you can’t find colors, ripe red tomatoes

are just as delicious. For a wheat-free option,

use gluten-free baguette or bread, and skip

the cheese to make it vegan. Save the chard

stems; you can brush them with olive oil and

toss on the grill till crispy for a fun side.

1 bunch Swiss chard

2 Tbs. olive oil, plus additional for brushing

baguette

3 large garlic cloves, finely minced

1 cup coarsely chopped heirloom tomatoes

¼ cup coarsely chopped basil leaves

One small whole-grain baguette, or one-half

large baguette

Shaved Pecorino Romano or Parmesan

cheese (optional)

1. Remove stems from chard and save for

later use. Chop leaves into small pieces.

2. In a large skillet, heat 1 tablespoon of the

olive oil. Add chard leaves and sauté for

3–4 minutes, until just softened. Stir

in garlic and cook for 1 minute longer.

Remove from heat and let cool to room

temperature. Stir in tomatoes, basil, and

remaining 1 Tbs. olive oil. Season to taste

with salt and pepper, and let stand at room

temperature while bread is grilling.

3. Preheat grill. Using a sharp bread knife,

slice baguette on the diagonal into 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

serve immediately.

Per piece: 80 cal; 2g prot; 5g total fat (0.5g sat fat);

8g carb; 0mg chol; 70mg sod; 1g fiber; 1g sugar

JUNE 2020 • 35


Mango

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.

Mango-Cucumber Gazpacho

Serves 6

Fresh, juicy mango adds a fruity twist to

traditional gazpacho. If you can’t find good

mangos, substitute 4 or 5 cubes of thawed

frozen mango cubes. Cutting the vegetables

into small, even pieces makes for a pretty

presentation; you can also purée all the

ingredients for a smooth, creamy soup.

4 large mangos, peeled, pitted, and diced

1 English cucumber, peeled, seeded, and

diced, divided

¼ cup lime juice

½ cup mango, apple, or white grape juice

(substitute water)

¼ cup olive oil

1 large garlic clove, finely minced

1 small red onion, diced small (about

½ cup)

1 small red bell pepper, seeds removed

and diced

1 small jalapeño pepper, stems and seeds

removed, finely minced

Fresh chives for garnish

1. Combine mango, half the cucumber, lime

juice, mango or other juice, olive oil, and

garlic in a blender or food processor. Purée

until smooth.

2. Transfer puréed mixture to a large bowl

and add remaining cucumber, onion,

bell pepper, and jalapeño pepper. Add

additional mango or other juice to thin

if desired. Season to taste with sea salt

and pepper.

3. Cover and refrigerate for at least 3 hours,

or overnight. Divide between individual

bowls, and garnish with chives. Serve

chilled.

Per serving: 240 cal; 3g prot; 10g total fat

(1.5g sat fat); 40g carb; 0mg chol; 0mg sod;

5g fiber; 34g sugar

Arugula

As a cruciferous vegetable, it’s high in compounds that reduce inflammation and protect against

a variety of cancers. And it’s rich in beta-carotene, lutein, and vitamins C and K.

Arugula and Blackberry Salad with Grapefruit-Basil Vinaigrette

Serves 6

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


Wild Mushrooms

They’re loaded with compounds that reduce inflammation, support immune health, and protect against cancer. Shiitakes protect heart

health, and lion’s mane has cognitive benefits. And mushrooms are the only plant-based source of naturally occurring vitamin D.

Wild Mushroom and Quinoa

Burgers with Garlic-Thyme Aioli

Serves 8 (makes 8 burgers)

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

mayonnaise

1 lb. wild mushrooms, coarsely chopped

(leave small mushrooms whole)

1 small onion, coarsely chopped

2 Tbs. olive oil, plus additional for

brushing burgers

1 can black beans, rinsed and

drained well

¾ cup cooked quinoa

¼ cup ground flax seed

3 large garlic cloves, minced

2 Tbs. minced parsley leaves

1 tsp. sea salt

½ tsp. black pepper

1. Preheat grill and grill basket. Make aioli:

In a small bowl, combine garlic, thyme,

and lemon juice. Whisk in mayonnaise.

Refrigerate until burgers are done.

2. Toss mushrooms in olive oil, lightly

sprinkle with sea salt, and arrange in

grill basket. Grill for 5 minutes, tossing

once during cooking, till just tender.

3. Transfer cooked mushrooms to a food

processor. Add onions, black beans,

quinoa, ground flax, garlic, parsley, salt,

and pepper, and pulse until combined.

Continue pulsing until mixture is finely

chopped, but not completely smooth,

scraping down sides frequently.

Taste and adjust salt and pepper, if

needed. Transfer to a bowl and chill

for 15 minutes, until mixture is firm.

4. Form into eight patties and brush each

side with olive oil. Arrange on grill and

grill until 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

Photo: adobestock.com

JUNE 2020 • 37


Strawberries

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.

No-bake Strawberry-

Pistachio Tart

Serves 8

This gluten-free, grain-free tart is easy

to make—and no hot ovens required.

A springform pan with a removable bottom

makes serving easier, but you can also use

a ceramic tart dish and serve it in the dish.

Be sure the dates are fresh and soft; you can

soak them in warm water for a few minutes,

then drain before using. For a vegan option,

purée a cup of raw cashew butter with half

a cup of full-fat coconut milk and swap for

the yogurt.

1 cup shelled pistachios plus ¼ cup

for garnish

¾ cup raw cashews

Pinch of sea salt

10 large, pitted Medjool dates, chopped

(about 1 cup)

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

20 minutes.

3. While crust is freezing, combine

chopped strawberries, yogurt, honey,

and vanilla; stir to mix well.

4. Remove crust from freezer and spoon

yogurt filling in. Smooth top with a spatula,

cover and freeze for 3 hours or overnight.

5. Remove tart from freezer and let stand

for 5 minutes before removing springform

pan. Transfer tart onto a serving dish and

arrange sliced strawberries and remaining

pistachios on top. Serve immediately.

Per serving: 310 cal; 11g prot; 13g total fat

(2g sat fat); 42g carb; 0mg chol; 35mg sod;

5g fiber; 32g sugar

Photo: adobestock.com

38 • JUNE 2020


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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

lifestyle strategies

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,

Photo: adobestock.com


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

constipation relief.

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

yourself hydrated.

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 *

Notes from

the Clean

Food Coach:

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

before marinating.

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!

Photo: adobestock.com


make it!

Grilled Basil Balsamic Chicken and Peaches

Serves 4

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

thickness

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

per side.

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

Featured Ingredient:

Peaches

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.

Photo: adobestock.com

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

health benefits.”

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

zinc absorption.

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.

Photo: adobestock.com


make it!

Bison Antipasto Skewers with Pesto Dipping Sauce

Serves 8

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

pieces, drained

3 cups grape tomatoes (24

tomatoes)

Cooking spray

¼ tsp. salt

¼ tsp. freshly ground black

pepper

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;

1g sugar

Recipe courtesy of The Bison Council

(bisoncouncil.com).

Photo: adobestock.com

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

minced parsley.

Photo: adobestock.com


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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

Serves 8

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

MARINADE

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

SALAD

½ cucumber, cut into batons

5 spring onions (scallions), finely sliced

1 cup sugar snap peas, finely sliced

length-ways

10.5 oz. rice noodles, cooked according to

the packet

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

make it!

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


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