Better Nutrition September2020

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SEPTEMBER 2020 * betternutrition.com<br />


STRESS<br />




EATING<br />


Back-to-School<br />

ONLINE:<br />

How to Keep<br />

Your Kids Focused<br />

Manuka<br />

Honey is the<br />

secret ingredient<br />

in our Gluten-Free<br />

Maple Banana<br />

Oatmeal Bake<br />

p. 48<br />

THE RIGHT &<br />




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September 2020 / Vol. 82 / No. 9<br />

46<br />

This Healthy<br />

Chicken Pad<br />

Thai is long on<br />

protein and<br />

fiber and short<br />

on calories.<br />

departments<br />


Why You Should Go Organic<br />

It’s better for you—and the planet.<br />


Snack On!<br />

Why LesserEvil is the last word in<br />

tasty and delicious indulgences.<br />

CLICK ON<br />

THIS!<br />



For links to studies<br />

cited in our articles<br />

and other helpful<br />

sites and books, visit<br />

betternutrition.com.<br />

26<br />

32<br />

36<br />

features<br />

The Secrets of Becoming<br />

Stress-Hardy<br />

It’s easy to become overwhelmed by all the<br />

new tensions we’re facing, but these four simple<br />

strategies can help you feel calmer and more<br />

centered as you face the pressures of modern life.<br />

Back To School Online<br />

Distance learning provides its own unique<br />

set of challenges for young scholars. Here’s<br />

a roundup of essential tips and tricks—plus<br />

must-have supplements—to keep kids happy<br />

and healthy in this brave new world of learning.<br />

How to Eat After a Heart<br />

Attack<br />

Prevention is the best medicine—especially when<br />

it comes to preventing a second heart attack.<br />

Holistic cardiologist Steven Masley, MD, offers<br />

dietary advice gleaned from his years of clinical<br />

experience that can help enhance recovery and<br />

protect the heart from further damage.<br />


Food for the Soul<br />

Author Leah Vanderveldt on the<br />

spiritual side of eating and wellness.<br />

14 HOT BUYS<br />

Healthy Fall Finds<br />

Natural products we’re excited about.<br />

16 CHECK OUT<br />

How to Benefit from Calcium<br />

Supplements<br />

This key mineral works better with a<br />

little help from its friends.<br />


Antiviral Herbs & Vitamins<br />

The best immune-boosting nutrients.<br />


Witch Hazel: A Skin-Healing<br />

Wonder<br />

The ancient secret to radiant skin.<br />


6 Must-Know Benefits of Eating<br />

Seasonally<br />

The foundation of a healthful diet.<br />


Amino Acids<br />

Why you need them and where to<br />

find them.<br />


A <strong>Better</strong> (Mini) Burger<br />

Delicious light-and-lean sliders.<br />


The Skinny Secret<br />

A high-protein, low-calorie take on<br />

Chicken Pad Thai.<br />


A Honey Like No Other<br />

Sweeten up your life with Manuka.<br />

FREE eBOOK!<br />

Be Well: Immune-<br />

Boosting Foods,<br />

Recipes, & Herbs<br />

Here’s a way<br />

to make the<br />

munchies support<br />

your immune<br />

system—and fight<br />

the Quarantine<br />

15—with five easy,<br />

healthy treats<br />

for any occasion.<br />

Plus, learn about<br />

the seven things<br />

that weaken your<br />

immune system,<br />

and read up on four<br />

immune-fortifying<br />

herbs you’ll want<br />

to take.<br />

NEW!<br />


We’re answering<br />

questions and sharing<br />

natural solutions for<br />

everyday wellness.<br />

New blogs monthly,<br />

including Guest<br />

Editor posts from<br />

leading-edge health<br />

experts such as Jonny<br />

Bowden, PhD, RD.<br />



Receive timely<br />

articles, recipes,<br />

eBooks, and exclusive<br />

giveaways in<br />

your inbox weekly<br />

with our newsletter<br />

Healthy Buzz.<br />

Photo: (cover) adobestock.com ; (this page) Megan Olson<br />

2 • SEPTEMBER 2020

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Taking Time<br />

for You<br />

Has your life been turned upside down<br />

since the pandemic began? Most of us<br />

have been forced to adapt to a radically<br />

new way of living. Plans have gone<br />

out the window. Work has changed<br />

or, in many cases, has ended altogether.<br />

Socializing is awkward and tricky. And<br />

there seems to be no end in sight. It’s<br />

no wonder so many of us are struggling<br />

with stress, depression, and anxiety.<br />

Taking care of yourself is more<br />

important than ever. If there’s a theme<br />

to this issue, I think it’s that—self-care.<br />

Chris Mann’s interview with wellness<br />

expert Leah Vanderveldt, author of<br />

Magical Self-Care for Everyday Life,<br />

illustrates this so well. As you’ll read on<br />

p. 12, Vanderveldt “sprinkles conscious<br />

and soulful eating with a bewitching<br />

blend of earthy and otherworldly<br />

self-care ingredients.” I especially like<br />

her breathwork tips. I did one of her quick<br />

exercises just now, and it definitely<br />

helped me feel more centered and calm.<br />

One of the other standout articles<br />

in this issue as it relates to self-care is<br />

“The Secrets of Becoming Stress-Hardy”<br />

on p. 26 by Melissa Diane Smith.<br />

Blending her own experience with<br />

research, Smith developed four<br />

stress-relief techniques to help diffuse<br />

anxiety, tension, and other challenges.<br />

When I’m feeling overwhelmed,<br />

I take an extra magnesium capsule,<br />

something Smith covers in her article.<br />

If I feel stressed right before bed,<br />

the magnesium does the trick and<br />

I’m able to fall asleep.<br />

I hope all of the articles in this issue<br />

give you new ways to care for your mental,<br />

physical, and spiritual health.<br />

Be well!<br />

nbrechka@aimmedia.com<br />

*<br />

*<br />

*<br />

*<br />

*<br />

*<br />

*<br />

*<br />

*<br />

*<br />

*<br />

Our Writers<br />

Meet the passionate<br />

people behind this issue<br />

of <strong>Better</strong> <strong>Nutrition</strong>!<br />

Jeannette Bessinger, CHHC, is an<br />

award-winning educator, author of multiple<br />

books, and a real food chef. She’s helped<br />

thousands of people make lasting changes<br />

to unhealthy habits. jeannettebessinger.com<br />

Jonny Bowden, PhD, CNS, is a boardcertified<br />

nutritionist and the bestselling<br />

author of 15 books, including The 150<br />

Healthiest Foods on Earth and Living<br />

Low Carb. jonnybowden.com<br />

Emily A. Kane, ND, LAc, has a private<br />

practice in Juneau, Alaska, where she lives<br />

with her husband and daughter. She is the<br />

author of two books on natural health,<br />

including Managing Menopause Naturally.<br />

dremilykane.com<br />

Chris Mann is a California-based wellness<br />

writer and interviewer with 20 years’ experience<br />

in natural health publishing. He is also an entertainment<br />

author and podcaster. ChrisMann.tv<br />

Megan Olson is a Phoenix-based certified<br />

nutrition practitioner and the founder of<br />

Skinny Fitalicious. She has been featured in<br />

Shape magazine, Women’s Health, and more.<br />

skinnyfitalicious.com<br />

Melissa Diane Smith, Dipl. Nutr.,<br />

is a holistic nutritionist who has 25 years<br />

of clinical experience and specializes in<br />

using food as medicine. She is the author<br />

of Going Against GMOs and other books.<br />

melissadianesmith.com<br />

Kimberly Lord Stewart is an awardwinning<br />

journalist who has worked for<br />

leading natural product publications since<br />

1996. She’s the author of Eating Between<br />

the Lines. eatingbetweenthelines.net<br />

Sherrie Strausfogel has been writing<br />

about natural beauty for more than 20 years.<br />

Based in Honolulu, she also writes about<br />

spas, wellness, and travel. She is the author<br />

of Hawaii’s Spa Experience.<br />

Lisa Turner is a chef, food writer, product<br />

developer, and nutrition coach in Boulder, Colo.<br />

She has more than 20 years of experience<br />

in researching and writing about nourishing<br />

foods. lisaturnercooks.com<br />

Vera Tweed has been writing about<br />

supplements, holistic nutrition, and fitness<br />

for more than 20 years. She is the editorial<br />

director at Natural Health Connections and<br />

author of Hormone Harmony. veratweed.com<br />

Neil Zevnik is a private chef specializing<br />

in healthy cuisine, with clients who have<br />

included Jennifer Garner, Charlize Theron,<br />

and the CEO of Disney. neilzevnik.com<br />


Editor in Chief<br />

Creative Director<br />

Executive Editor<br />

Associate Editor<br />

Digital Editor<br />

Copy Editor<br />

Beauty Editor<br />

Contributing Editors<br />

Contributing Writers<br />

Print Ad Coordinator<br />

Prepress Manager<br />

Prepress Specialist<br />

Editorial Offices<br />

Publisher<br />

& East Coast Sales<br />

Integrated Media Sales<br />

Director, West Coast<br />

Director of Retail Sales<br />

Senior Brand Marketing<br />

Manager<br />

Marketing Designer<br />

Accounting & Billing<br />

Nicole Brechka<br />

Rachel Joyosa<br />

Jerry Shaver<br />

Elizabeth Fisher<br />

Maureen Farrar<br />

James Naples<br />

Sherrie Strausfogel<br />

Vera Tweed, Helen Gray<br />

Jonny Bowden, PhD, CNS, Jeannette<br />

Bessinger, CHHC, Emily A. Kane,<br />

ND, LAc, Chris Mann, Megan Olson,<br />

Melissa Diane Smith, Kimberly Lord<br />

Stewart, Lisa Turner, Neil Zevnik<br />

Kim Hoff<br />

Joy Kelley<br />

Idania Mentana<br />

512 Main Street, Suite 1<br />

El Segundo, CA 90245<br />

310-873-6952<br />

Rob Lutz<br />

rlutz@aimmedia.com<br />

970-291-9029<br />

Anne Hassett<br />

415-404-2860<br />

anne@hassettmedia.net<br />

Joshua Kelly<br />

jkelly@aimmedia.com<br />

800-443-4974, ext. 702<br />

(For front cover imprint changes,<br />

email BNImprints@aimmedia.com<br />

or call 702-587-8583)<br />

Kristen Zohn<br />

kzohn@aimmedia.com<br />

917-860-8733<br />

Judith Nesnadny<br />

jnesnadny@aimmedia.com<br />

Linda Koerner<br />

513-318-0325<br />



Chairman & CEO Andrew W. Clurman<br />

Executive Vice President & Chief Financial Officer Brian Sellstrom<br />

Chief Technology Officer Nelson Saenz<br />

Senior Vice President of Operations Patricia B. Fox<br />

Vice President, Production and Manufacturing Barb Van Sickle<br />

Vice President, People & Places JoAnn Thomas<br />

AIM Board Chair Efrem Zimbalist III<br />

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BETTER NUTRITION, ISSN #0405-668X. Vol. 82, No. 9. Published monthly by Cruz Bay Publishing,<br />

an Active Interest Media company. 5720 Flatiron Parkway, Boulder, CO 80301; 303-253-6300;<br />

fax 303-443-9757. ©2020 Cruz Bay Publishing. All rights reserved. Mechanical requirements and<br />

circulation listed in Standard Rate and Data Service. The opinions expressed by the columnists and<br />

contributors to BETTER NUTRITION are not necessarily those of the editor or publisher. Fraudulent<br />

or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume<br />

liability for all content of advertising and for any claims arising therefrom. Articles appearing in<br />

BETTER NUTRITION may not be reproduced in whole or in part without the express permission of the<br />

publisher. BETTER NUTRITION does not endorse any form of medical treatment. The information<br />

presented here is not meant to diagnose or treat any medical condition. We urge you to see a<br />

physician or other medical professional before undertaking any form of medical treatment.<br />

4 •<br />


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WHY YOU<br />



Nutritious and sustainable,<br />

organic food is better for<br />

you—and the planet.<br />

Many people choose organic food to lessen<br />

their exposure to synthetic pesticides<br />

and fertilizers, but there are many<br />

more benefits to this wholesome way<br />

of eating. Health-wise, organic crops<br />

contain more concentrated nutrients<br />

than conventional crops, so they’re<br />

better for you. Plus, organic farming<br />

methods protect and enhance our<br />

environment, making our food supply<br />

more sustainable, diverse, and secure.<br />

“What happens on organic farms<br />

has a synergistic impact,” says Jessica<br />

Shade, PhD, Director of Science Programs<br />

at The Organic Center, a nonprofit<br />

educational and research organization.<br />

Organic farming makes the soil richer,<br />

more resilient to climate change,<br />

and capable of absorbing and retaining<br />

more carbon monoxide from the<br />

atmosphere. And organic farmers<br />

grow a much greater variety of crops,<br />

which helps us develop more diverse diets<br />

while also enabling essential pollinators,<br />

such as bees and birds, to thrive.<br />

“Organic farms have almost twice as<br />

many pollinators as conventional farms,”<br />

says Shade.<br />

Health Benefits<br />

A review of 35 different studies,<br />

published in the journal Nutrients,<br />

compared the health of people who<br />

regularly eat conventional produce with<br />

those who eat a mostly organic diet.<br />

Organic consumers<br />

suffered from<br />

less infertility, and<br />

pregnant women who<br />

ate organic experienced<br />

less preeclampsia<br />

and their babies<br />

had fewer birth defects.<br />

Children who ate<br />

a mostly organic diet<br />

had fewer allergies<br />

and ear infections, and<br />

adults were less likely to be overweight<br />

or to develop serious health issues,<br />

including heart disease, diabetes,<br />

stroke, or non-Hodgkin’s lymphoma.<br />

<strong>Nutrition</strong>al Content<br />

An analysis of more than 300 studies<br />

found that when compared to<br />

conventionally grown crops, organic<br />

plant foods contain:<br />

did you know ...<br />

Organic farms grow flowers<br />

and other plants just to<br />

attract pollinators such as<br />

bees, as well as lady bugs<br />

and other beneficial insects<br />

that eat harmful bugs.<br />

69% more flavanones<br />

51% more anthocyanins<br />

50% more flavonols<br />

28% more stilbenes<br />

26% more flavones<br />

19% more phenolic<br />

acids<br />

And it’s not just veggies. When<br />

compared to conventional meat and<br />

milk, organic versions have been<br />

found to contain more beneficial<br />

omega-3 fats and antioxidants.<br />

In addition, organic meat contains<br />

less cholesterol, and organic milk<br />

contains more minerals.<br />

For more information, visit organic-center.org<br />

Illustration: adobestock.com<br />

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DEATHS<br />

People who walk significantly<br />

more steps each day live<br />

longer, according to a study that<br />

tracked nearly 5,000 people for a<br />

decade. More specifically, researchers<br />

compared the lifespans of Americans<br />

who were age 40 or older at the outset<br />

and took no more than 4,000, 8,000,<br />

or at least 12,000 steps daily. Compared<br />

to people taking 4,000 or fewer daily<br />

steps, risk of death from any cause<br />

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8,000 daily steps and 65 percent<br />

lower for 12,000 daily steps.<br />

Steps can be measured with<br />

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Relieves Fatigue<br />

Ubiquinol is the active form of<br />

CoQ10, a nutrient used by cells to<br />

produce energy. While many studies<br />

have shown that it can help people<br />

with heart failure, a new study<br />

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supplements can also revitalize<br />

energy in healthy middle-aged<br />

people who experience fatigue.<br />

In a group of 60 people, researchers<br />

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Air pollution makes the brain shrink faster with age, but the omega-3<br />

fats in fish and fish oil can counteract the effect. In a study of 1,315<br />

women with an average age of 70 who lived in polluted areas, brain<br />

scans showed that those with the highest blood levels of omega-3s<br />

suffered the least brain shrinkage. Although<br />

individual needs vary, eating salmon,<br />

sardines, or other omega-3-rich fish several<br />

times a week—or taking 1,000 mg or more of<br />

fish oil or vegan omega-3 supplements—can<br />

usually get blood levels into a healthy range.<br />

Photos: adobestock.com


companies fostering personal & global well-being<br />

Snack On!<br />

Charles Coristine, owner of LesserEvil, left his Wall Street job to<br />

buy this boutique snack company—and the world is a sweeter<br />

(and cleaner) place because of it.<br />


There was a time not so long ago when<br />

“snacking” was a dirty word. If you<br />

were someone who “ate healthy,” you<br />

eschewed all of those between-meal<br />

indulgences that were most likely<br />

fried in some unhealthy oil and/or<br />

loaded with sugar and preservatives.<br />

Unfortunately, sensible options were<br />

few and far between—and their flavor<br />

often left a lot to be desired.<br />

But then attitudes changed. <strong>Nutrition</strong>al<br />

information became more available.<br />

“Grazing” became a viable dietary habit.<br />

And a wide panoply of healthy and tasty<br />

snacks inundated store shelves.<br />

So the question now becomes not<br />

which snacks are genuinely healthy,<br />

but which ones make the greatest<br />

contribution to personal and planetary<br />

welfare? Enter Charles Coristine and<br />

his LesserEvil brand.<br />

When Popcorn and<br />

Meditation Merge<br />

Coristine left behind a successful career<br />

on Wall Street to dive into a whole new<br />

world when he bought boutique snack<br />

company LesserEvil. Focused on organic<br />

popcorn and inspired by his meditations<br />

at a holistic nutrition retreat, he conceived<br />

of a laughing Buddha as the perfect<br />

packaging guru for his brand.<br />

“The gurus on our packages represent<br />

our curiosity around our existence<br />

and interconnectedness,” Coristine<br />

says. “We want to endorse a holistic<br />

message of universal tolerance, love,<br />

and peace. We believe that there is<br />

a guru in each and every one of us.<br />

People love the playful and universal<br />

messaging, they care about organic,<br />

and they care about what they put<br />

into their bodies. ”<br />

10 • SEPTEMBER 2020

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“Our mantra around food is that we<br />

would not put anything in our snacks<br />

that we wouldn’t feed our own<br />

children,” says Charles Coristine of<br />

his LesserEvil brand.<br />

So Coristine set out to source only the<br />

best ingredients he could find. For sound<br />

reasons. “They actually taste better and<br />

are better for you and your family,” he<br />

says. “Our mantra around food is that<br />

we would not put anything in our snacks<br />

that we wouldn’t feed our own children.”<br />

That means organic of course.<br />

But it also includes no GMOs, no<br />

refined sugars or salts, no vegetable<br />

or hydrogenated oils, no antibiotics or<br />

hormones, no preservatives, and no<br />

artificial colors or flavors.<br />

All of which would mean nothing<br />

without flavor. “It’s all about the oils,”<br />

says Coristine. You can feel the difference<br />

organic coconut oil, avocado oil, and<br />

ghee make. It comes down to the<br />

experience of eating and how you feel<br />

afterwards. Does it make you feel light<br />

and fulfilled, or heavy and guilty?”<br />

It’s About More Than Healthy<br />

Snacking<br />

Not content with just creating splendid<br />

snacks, LesserEvil wants to make a<br />

contribution to improving the world in<br />

other ways as well. Organic ingredients,<br />

sustainable sourcing, energy-saving<br />

initiatives, and biodegradable packaging<br />

are just a few of their contributions to<br />

the welfare of the planet. And they even<br />

compost most of their factory waste.<br />

Because for Coristine, LesserEvil<br />

is as much a way of life as a business.<br />

“I think, if you believe in your heart,<br />

all-in conviction is a very powerful<br />

thing,” he says. “This is our recipe for life:<br />

super-clean ingredients and dynamite<br />

taste, for what we hope is a down-anddirty<br />

smash-em-up beautiful life.”<br />

CRUNCH<br />

ON THIS!<br />

First heavenly<br />

popcorn, now<br />

Paleo and Egg<br />

White Puffs in a range of<br />

tasty flavors. And when you want<br />

something sweet to sink your teeth<br />

into, try LesserEvil’s scrumptious<br />

mini cookies in Almond Butter<br />

Chocolate Chip and Snickerdoodle.<br />

Many of the products are compatible<br />

with common dietary restrictions,<br />

including dairy-free, vegan, Paleo,<br />

and more.<br />

The Institute for Natural Medicine<br />

is pleased to offer a FREE online<br />

learning series with hands-on,<br />

mini-sessions from naturopathic<br />

medicine’s leading experts.<br />

<strong>Nutrition</strong> & Diet Remain<br />

Your Best Medicine<br />

Denise Long, ND discusses the cleanseelimination<br />

approach, an anti-inflammatory<br />

diet and how to find the right food choices for<br />

your best health.<br />

Crane Holmes, ND shares an overview of<br />

special diets and the microbiome and why you<br />

might benefit from changing your daily eating<br />

choices.<br />

The Radical Impact of<br />

Movement & Exercise<br />

Michelle Simon, ND inspires you to bring<br />

movement to your life and shows easy-to-learn<br />

exercises to keep you in shape and well.<br />

Mark Heisig, ND teaches novel physical<br />

medicine approaches that address chronic<br />

pain and explores effective approaches to<br />

post-concussion syndrome.<br />

the Mind-Body Connection<br />

Nicola Dehlinger, ND explains why mind-body<br />

medicine is essential to healing and offers<br />

techniques to connect you to your best self.<br />



stay-healthy secrets from leading experts<br />

Food for the Soul<br />

<strong>Nutrition</strong> writer and wellness expert Leah Vanderveldt looks<br />

at the spiritual side of eating and wellness in her latest book,<br />

Magical Self-Care for Everyday Life.<br />


As the author of several forwardthinking<br />

cookbooks, including 2019’s<br />

The CBD Kitchen, Leah Vanderveldt<br />

has long known that nourishment<br />

extends significantly beyond the<br />

physical to the mental, emotional,<br />

and even the enchantingly spiritual.<br />

Her latest book—Magical Self-Care<br />

for Everyday Life: Create Your Own<br />

Personal Wellness Rituals Using the<br />

Tarot, Space-Clearing, Breathwork,<br />

High-Vibe Recipes, and More—sprinkles<br />

conscious and soulful eating with<br />

a bewitching blend of earthy and<br />

otherworldly self-care ingredients.<br />

“Magical self-care means connecting<br />

to your intuition to take care of yourself<br />

holistically,” she says. “It uses mystical<br />

and everyday tools and practices to<br />

get you in touch with your core self<br />

and inner wisdom. It’s about adding<br />

a little fun, mystery, and magic to your<br />

wellness routine.”<br />

For Vanderveldt, who embraces<br />

alternative therapies ranging from reiki<br />

to herbalism to astrology, this expanded<br />

approach to wellness meaningfully<br />

augments her primary self-care habits<br />

of getting enough sleep, drinking a lot of<br />

water, and eating well. “I think intentional<br />

rituals can enhance and make us more<br />

mindful of the routine things we do to<br />

care for ourselves anyway,” she says.<br />

“For example, before sleep I like to wind<br />

down with an herbal infusion and some<br />

breathwork. I infuse my drinking water<br />

with crystals as a way to make hydrating<br />

more exciting. And when I prepare a<br />

meal for myself, I think of how I want to<br />

feel and channel that into my cooking.<br />

Adding these intentional elements<br />

makes these things feel special and<br />

brings me into the present moment.”<br />

Win a copy of Magical Self-Care for Everyday Life! We’re giving away<br />

5 copies. Email your name and address to betternutritionfreebie@<br />

gmail.com. Put “Self-Care” in the subject line.<br />

Photo: Diana Zapata<br />

12 • SEPTEMBER 2020

Everyone Wants to Know …<br />

BN: What are some key ways to get practical<br />

with magic in the kitchen?<br />

LV: First, ingredients. So many plants have magical<br />

properties. It’s worth doing a quick search on herbs<br />

and plants that you want to use in your cooking and<br />

just seeing if they have any lore behind them. Basil is a<br />

great herb for abundance, for example, and just knowing<br />

that as you’re cooking with it can be a little magical.<br />

Second, set an intention for your meal. Beyond it being<br />

cooked well and tasting good, your intention could be, “I<br />

want to feel really supported and calm as a result of eating<br />

this dish.” As you prep and stir, think of your intention.<br />

BN: Why is it helpful to embody the four seasons?<br />

How can we do that with food this fall?<br />

LV: Nature is such a good mirror for us. It subtly<br />

prompts us to change our rhythms and get a balance of<br />

everything throughout the year. In the fall, we get foods<br />

that want to be roasted and turned into soups and<br />

stews—we’re being encouraged to warm ourselves from<br />

the inside out as the weather gets colder. As the harvest<br />

comes in and the leaves begin to fall, we’re asked to<br />

turn toward our homes and ourselves a little bit more<br />

and reflect on what we’d like to shed. The grounding,<br />

warming, sweet foods of fall help to steady and support<br />

us as we go through this transitional time of year.<br />

BN: How can the tarot factor into daily self-care?<br />

LV: I use it as a daily check-in. If something’s on my<br />

mind or I’m feeling a little off, I’ll ask the tarot about<br />

it or just come to my deck with an open mind and<br />

pull a card. I journal about whatever comes up. The<br />

tarot is an intuitive tool, but it also helps you get to<br />

know yourself better, which is key to finding self-care<br />

that really nourishes you. You can also ask the cards:<br />

What kind of self-care would best support me today?<br />

How would my mind feel cared for? My body? My heart?<br />

BN: Which high-vibe recipes help ground your<br />

favorite magical rituals?<br />

LV: I love a hearty stew or lentil dish after a breathwork<br />

practice. There’s a specific type of breathwork that<br />

involves deep, continuous breathing for 30 minutes at a<br />

time. The experience is challenging but transformational.<br />

I find that I need something really filling and comforting<br />

to eat afterward to ground down. Breath represents<br />

the air element, and lentils are from the earth, so they<br />

balance each other out nicely. It helps me come back<br />

to Earth and feels cozy.<br />

BN: What goes into The Empress Breakfast?<br />

LV: I love making toast that feels a little fancy. I found<br />

myself doing my daily tarot check-in over breakfast and I<br />

decided to make a meal as a tribute to one of my favorite<br />

cards—The Empress (a tarot card symbolizing abundance,<br />

receptivity, and self-worth). I use fresh ricotta, roasted<br />

squash, basil, olive oil, and pomegranate seeds—which<br />

is the Empress’s signature fruit.<br />

BN: What role does breathwork play in<br />

our healing?<br />

LV: It’s one of our most accessible wellness tools—it’s<br />

free, simple, and holistically cleansing. It can physically<br />

cleanse the body, but it helps emotionally and spiritually<br />

cleanse too. As the parent of a one-year-old, my days<br />

feel busy and a little all over the place. But I can always<br />

make time to breathe. I like to do a six-count inhale and<br />

six-count exhale four times in a row. In a minute I feel<br />

calmer and more connected to myself.<br />

I do longer breathwork sessions (like I mentioned<br />

above) that help with emotional release. Breathwork is<br />

connected to the idea that unprocessed emotions are<br />

stored in the body, and when we engage the breath in a<br />

way that activates the whole body, we’re able to get into<br />

those stuck places and release them. When I find myself<br />

feeling really tense and overwhelmed, I know it’s time to<br />

do a long breathwork practice.<br />

BN: How has embracing the feminine in you<br />

changed your life?<br />

LV: I’m not burnt out all the time, I feel more creative,<br />

and it’s given me the strength to do what I really love<br />

and do it in a way that feels good. We’re so encouraged<br />

to be on, doing, and productive all the time, but that<br />

needs to be balanced by quiet, space, connection, and<br />

softness. It’s an ongoing process, but it’s helped me<br />

balance my nervous system and feel more grounded<br />

throughout my day.<br />

BN: How can eating well help cultivate a kinder<br />

relationship with oneself?<br />

LV: It’s about finding what feels good for you and your<br />

body. I think we get caught up in trying to eat a certain<br />

way or eat certain things because they’re “good” for<br />

us. But I think there’s an element of listening to what<br />

our bodies need and want that’s really important to<br />

our emotional and physical health. Balance is where<br />

the kindness lies—not being too rigid about your food<br />

while also giving yourself everything you need to thrive.<br />

SEPTEMBER 2020 • 13

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Enjoy the Sweet Life<br />

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It’s the Berries<br />

Black elderberry has<br />

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16 • SEPTEMBER 2020 CHECK OUT *<br />

guide to cutting-edge supplements<br />

How to Benefit from<br />

Calcium Supplements<br />

We all know that calcium helps build strong bones,<br />

but there’s a lot more to it than that.<br />

Calcium for bone health is one of the<br />

most widely doctor-recommended<br />

supplements, but conventional advice<br />

to take it typically omits a few important<br />

facts. Too much supplemental calcium,<br />

as well as too little, can be detrimental<br />

to your health. And it doesn’t work<br />

alone. Calcium needs a few other<br />

important nutrients—magnesium,<br />

vitamin D, and vitamin K 2<br />

—to deliver<br />

its rightful benefits.<br />

Calcium and Magnesium<br />

These two minerals need to be balanced<br />

because they work together in the human<br />

body. For example, calcium excites<br />

nerves and makes muscles contract,<br />

while magnesium calms nerves and<br />

makes muscles relax. Calcium is used in<br />

blood clotting, while magnesium helps<br />

to prevent dangerous clots.<br />

Too much calcium in relation to<br />

magnesium leads to an exaggerated<br />

and lingering stress response in<br />

nerves, muscles, and hormones.<br />


Such an imbalance can also raise levels<br />

of chronic inflammation and is linked<br />

to heart disease, diabetes, some cancers,<br />

chronic obstructive pulmonary disease,<br />

depression, cognitive problems, and<br />

premature death. And this type of<br />

imbalance is rampant.<br />

During the past few decades, studies<br />

have suggested that the optimum ratio<br />

of calcium to magnesium is under<br />

2:1—at least 250 mg of magnesium<br />

with 500 mg of calcium, as an example.<br />

But the typical American consumes a<br />

ratio of 3:1—too little magnesium in<br />

relation to calcium.<br />

Since the late 1970s, the amount<br />

of calcium in American diets has<br />

increased more than twice as much<br />

as magnesium because calcium—but<br />

not magnesium—is added to many<br />

processed foods. A rise in chronic<br />

diseases parallels this trend.<br />

The Calcium, Vitamin D,<br />

Magnesium Trio<br />

Vitamin D is recognized as being<br />

essential for the absorption of calcium,<br />

as well as overall health. And vitamin<br />

D supplements have gained popularity<br />

in recent years, especially as we spend<br />

more time indoors, so our bodies<br />

produce less of the “sunshine vitamin.”<br />

But without adequate magnesium<br />

intake, vitamin D cannot become fully<br />

active in the human body, and even high<br />

doses may not correct a deficiency.<br />

Garden of Life<br />

Living Calcium<br />

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In addition, high-dose vitamin D<br />

supplements—often taken today—can<br />

severely deplete magnesium, creating or<br />

worsening an imbalance with calcium.<br />

A balanced combination of these<br />

nutrients provides optimum benefits.<br />

While calcium alone does not reduce<br />

fractures in older people, studies<br />

have found that a combination of<br />

vitamin D and magnesium has reduced<br />

the incidence of fractures, Alzheimer’s<br />

disease, and death.<br />

How to Get Enough<br />

Calcium—But Not Too Much<br />

Experts recommend 1,000 mg of calcium daily for adults, and 1,200 mg daily<br />

for women over 50 and men over 70. These refer to total intake from food<br />

and supplements, not supplements alone.<br />

To identify the right amount of supplemental calcium for you, calculate<br />

the amount of calcium in your diet. If you fall short, take supplements to fill<br />

the gap. For example, if you need 1,000 mg and your diet provides 700 mg,<br />

supplement with 300 mg.<br />

To get the full benefits, also take these nutrients that work with calcium:<br />

MAGNESIUM: Most Americans are deficient. To maintain a balance with calcium,<br />

the daily requirement would be at least half of your optimum calcium<br />

intake: 500 mg of magnesium for women up to age 50 and men up to age<br />

70, and 600 mg after that.<br />

VITAMIN D: Daily recommended amounts are 600 IU (15 mcg) for adults up<br />

to age 70 and 800 IU (20 mcg) thereafter, assuming you get minimal sun<br />

exposure. Use supplements to make up any shortfall in your diet or get a<br />

vitamin D blood test and take enough to achieve optimum blood levels.<br />

VITAMIN K 2<br />

: There is no set recommendation for daily intake of vitamin K 2<br />

,<br />

and studies have used a range of doses. Research supports 180 mcg daily<br />

of the MK-7 form and 1,500 mcg daily for the MK-4 form.<br />

How to Calculate Amounts of Calcium, Magnesium,<br />

and Vitamin D in Your Diet<br />

To track the amount of calcium, magnesium, and vitamin D in your typical<br />

meals, snacks, and beverages, use a website or app such as:<br />

myfitnesspal.com: website and app<br />

mynetdiary.com: app<br />

Calcium and Vitamin K 2<br />

Studies show that high levels of calcium<br />

can promote heart disease through<br />

calcification and stiffening of arteries.<br />

Vitamin K 2<br />

can prevent and possibly<br />

reverse these conditions, enabling calcium<br />

to be better utilized for bone health and<br />

other functions, without the risks.<br />

The richest food source of vitamin<br />

K 2<br />

is natto, a Japanese fermented soy<br />

food, but other foods are not likely to<br />

provide adequate amounts. Studies have<br />

found that two forms of the vitamin<br />

are effective: MK-4 and MK-7. Supplements<br />

may contain one or both forms,<br />

and the vitamin is sometimes combined<br />

with other nutrients in formulas for<br />

bone health.<br />

Click It<br />

Visit betternutrition.com for<br />

more articles about calcium,<br />

including:<br />

Can You Take Too Much Calcium?<br />

betternutrition.com/featuresdept/can-you-take-too-muchcalcium<br />

Calcium Myths and Facts<br />

betternutrition.com/checkout/<br />

calcium-myths<br />

Photo: adobestock.com<br />

Although free food-tracking versions of these are available, you may need<br />

to use a paid version to track specific nutrient intake. However, once you get<br />

a sense of where you stand, you won’t need to continually track individual<br />

nutrients unless you make significant changes in your diet.<br />

Eating for Bone Health<br />

betternutrition.com/diet-andnutrition/7-high-calcium-foodsfor-bone-health<br />

SEPTEMBER 2020 • 17


answers to your health questions<br />

Antiviral Herbs & Vitamins<br />

Key supplements you need for optimum immune health.<br />


QWhat if there is a second wave of COVID-19<br />

this fall? What can I do to reduce my risk<br />

of getting ill with COVID, or any other viral<br />

infection?<br />

The best approach to health, always, is<br />

to avoid getting sick. In case that sounds<br />

sassy, what I mean is that health is a<br />

force that requires tending. Don’t take it<br />

for granted! If you read my column you<br />

know I stress eating good food, practicing<br />

good sleep and hygiene habits, drinking<br />

water, getting exercise—the basics. Your<br />

body/mind/spirit require tender loving<br />

care and a good deal of maintenance.<br />

Invest in your self-care, and make good<br />

choices, as often as possible.<br />

We do know that COVID-19 usually<br />

causes mild symptoms unless you have<br />

underlying health weaknesses. The more<br />

“co-morbidities,” the more vulnerable<br />

you are. Many of these health-slaying<br />

conditions are preventable (clogged<br />

arteries, chronic bronchial infections,<br />

diabetes). Making more informed<br />

choices now can help restore, and<br />

preserve, your precious health.<br />

For one thing, make sure you’re<br />

getting adequate sleep, which can<br />

increase your resistance to all infections.<br />

Less than seven hours of sleep a night<br />

over time will inhibit your production<br />

of natural killer (NK) cells—potent<br />

white blood cells that fight disease.<br />

Sleep also allows melatonin to be<br />

released into the body, which supports<br />

immune function and helps control<br />

inflammation in viral infections via<br />

its antioxidant properties.<br />

And wear a mask when you go out in<br />

public. Why should we still be wearing<br />

Photo: adobestock.com<br />

18 • SEPTEMBER 2020


masks when in crowded spaces? Because<br />

of asymptomatic spreading of COVID-19<br />

and many other viral illnesses. Seriously<br />

ill people are likely contagious for at least<br />

10 days after symptoms appear. Even<br />

people with mild cases can be contagious<br />

for several days.<br />

DIY Herbal Hacks<br />

Studies of COVID-19 have given us some<br />

useful information about preventing and<br />

containing viral outbreaks. Suppose,<br />

for instance, we could kill the virus in<br />

the nose and throat before it became<br />

established? Maybe we can. Consider<br />

making an antiviral nose and throat spray<br />

Viruses 101<br />

Viruses are tiny,<br />

using well-established herbs that<br />

have antiviral activity:<br />

as you know, and<br />

astragalus, licorice,<br />

do their dirty work did you know ... elderberry, and<br />

inside cells. As<br />

opposed to bacteria,<br />

which are much<br />

larger and infect the<br />

space outside our cells,<br />

viruses penetrate into<br />

our cells, co-opting<br />

replication machinery<br />

and multiplying like<br />

Our bodies have a built-in<br />

natural antiviral mechanism.<br />

It’s called fever. In<br />

general, a mild fever for<br />

a few days is the perfect<br />

solution for burning out<br />

a virus.<br />

eupatorium. Mixing<br />

one or a few of these<br />

tinctures with a saline<br />

or xylitol spray is a<br />

convenient way to<br />

help keep viruses from<br />

becoming established<br />

in your body. Or you<br />

could enjoy steam<br />

crazy. This stealth destruction can<br />

make us feel achy all over, as though<br />

we were hit by a proverbial bus.<br />

Luckily, our bodies have a built-in<br />

natural antiviral mechanism. It’s<br />

called fever. In general a mild fever<br />

for a few days is the perfect solution<br />

for burning out a virus. I’ve often heard<br />

health professionals suggest Tylenol<br />

for fevers. I advise against that. Try<br />

inhalation with antimicrobial essential<br />

oils such as thyme, oregano, or eucalyptus.<br />

Garlic is renowned for its antiviral<br />

properties. Because it’s pretty bitter<br />

raw, you can bake peeled garlic with a<br />

bunch of other robust roasting veggies,<br />

or pop cloves in the microwave for a<br />

few minutes, then peel and enjoy.<br />

Cooked garlic can be dipped in a bit<br />

of honey for children.<br />

to avoid suppressing a fever other than<br />

in a baby or frail elder, or if the fever<br />

lasts for more than 48 hours or goes<br />

over 104°F.<br />

Instead, push the fever. This is<br />

your body trying to kill the virus. Heat<br />

stimulates the metabolism, increasing<br />

enzyme productivity and enhancing<br />

bone marrow release of new white<br />

blood cells. A fever means that your<br />

immune system is working to slay<br />

the virus.<br />

To put it plainly, viruses dislike heat.<br />

In addition to frequently washing your<br />

hands and keeping your fingers away<br />

from the “danger triangle” of eyes,<br />

nose, and mouth, one of the best ways<br />

to ward off illness if you’re concerned<br />

about viral exposure is to sweat. Get in<br />

a sauna, bundle up and go for a brisk<br />

walk, or take a hot bath then cuddle up<br />

in bed with a heavy blanket.<br />

What More Can You Do?<br />

Given the lack of proven therapies<br />

for many viral illnesses, including<br />

COVID-19, lifestyle and nutritional<br />

considerations are especially vital.<br />

Getting outdoors, for example, is very<br />

helpful for a healthy immune response,<br />

in part because sun exposure promotes<br />

vitamin D 3<br />

synthesis, another innate<br />

immune enhancer. It is well documented<br />

that patients exposed to direct sunlight<br />

and plenty of fresh air during the 1918<br />

influenza pandemic had much lower<br />

rates of infection and less severity<br />

of infection.<br />

Fruits and vegetables are<br />

naturally high in fiber and<br />

bioflavonoids. Fiber and fermented<br />

foods enhance the gut microbiome<br />

and improve its overall ability<br />

to fight viruses. Flavonoids (natural<br />

pigments found in brightly colored<br />

produce) help reduce inflammation and<br />

inhibit the viral enzyme 3CL protease,<br />

which slows viral replication.<br />

Vitamin C is also a potent virusfighter<br />

that works by helping increase NK<br />

cell production, decreasing inflammatory<br />

fallout from viral infections, and<br />

reducing penetration of inflammatory<br />

proteins into lung cells by nearly<br />

threefold. In fact, recent Chinese<br />

research details shortened hospital<br />

stays and zero mortality among<br />

hospitalized COVID-19 patients who<br />

received intravenous vitamin C.<br />

No adverse reactions were reported.<br />

Other natural antivirals include:<br />

*<br />

*<br />

*<br />

*<br />

*<br />

*<br />

+<br />

Propolis is a substance produced<br />

by honeybees to seal gaps in their<br />

hives. Along with its high flavonoid<br />

content, propolis helps viral clearance<br />

by increasing apoptosis (death of<br />

cells that are sick).<br />

Astragalus reduces inflammation,<br />

is a proven antiviral, and inhibits<br />

production of inflammatory cytokines.<br />

Berberine, the active constituent<br />

in goldenseal, has antiviral and<br />

antibacterial properties.<br />

Elderberry has been shown to<br />

reduce the severity and duration of<br />

colds and flu by blocking both viral<br />

uptake and the ability of viruses to<br />

infect host cells. (It has not been<br />

studied in relation to COVID-19.)<br />

Vitamin A, up to 25,000 IUs daily, is<br />

a potent immune booster. Woman<br />

who are pregnant or could become<br />

pregnant should use with caution.<br />

Zinc has been shown in preliminary<br />

studies to potentially reduce COVID<br />

severity. Use 5–50 mg daily.<br />

Find a licensed<br />

naturopathic doctor for<br />

a virtual (telemedicine)<br />

or in-person<br />

consultation at<br />

naturemed.org/<br />


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prevents ingrown hairs, and evens skin<br />

tone. Toning also shrinks pores,<br />

refreshes, hydrates, and prepares<br />

skin for a serum or moisturizer.<br />

The time-honored medicinal<br />

plant witch hazel (Hamamelis<br />

virginiana) continues to be the<br />

standard ingredient in many toners.<br />

Native to North America, witch hazel<br />

was used by indigenous tribes to fight<br />

swelling, sores, and infections. The<br />

bark and leaves of the witch hazel plant<br />

contain antioxidant polyphenols and<br />

tannins that are used to make this<br />

skin-healing astringent. Plus, witch<br />

hazel is high in proanthocyanidins<br />

that have antiviral effects.<br />

Witch hazel offers benefits over<br />

other beauty ingredients because<br />

it’s completely natural and free of<br />

environmental pollutants, irritating<br />

ingredients, fake fragrances,<br />


and other contaminants. “It’s the power<br />

in all of our toner products,” says Bryan<br />

Jackowitz, president of Humphreys Witch<br />

Hazel Skincare. “The natural botanical<br />

power of certified organic witch hazel<br />

effectively removes excess oils and<br />

impurities in a natural way, without<br />

using artificial ingredients like salicylic<br />

acid, high levels of denatured alcohols,<br />

alpha or beta hydroxy acids, or benzoyl<br />

peroxide. In addition to cleansing and<br />

toning, witch hazel helps to soothe<br />

skin irritations due to environmental<br />

exposure or use of harsh skincare<br />

products. Another beauty use and makeup<br />

artist secret is to use witch hazel toner<br />

to reduce under-eye puffiness and to<br />

set makeup after application.”<br />

Toners can also be used for a quick<br />

refresh throughout the day. Refrigerate<br />

your toner, close your eyes and spray,<br />

or put a few drops of cooling toner into<br />

the palms of your hands and then press<br />

them into your face. With all these skin<br />

benefits, isn’t it worth the extra step in<br />

your skincare regimen?<br />

Photo: adobestock.com

Give sensitive skin what it craves<br />

with Humphreys Soothe Witch Hazel with<br />

Rose Alcohol-Free Toner. This Wild Crop<br />

Certified Witch Hazel toner adds<br />

soothing rose water and moisturizing<br />

sodium hyaluronate, vitamin E, and<br />

aloe to treat sensitive skin. Your skin<br />

may be drier in the winter and oilier<br />

in the summer, so Humphreys offers<br />

seven toners tailored to every skin<br />

condition—all distilled to extract<br />

witch hazel’s pure therapeutic essence.<br />

Earth Science Refreshing Facial<br />

Mist gives your skin a burst of soothing<br />

plant-based moisture and antioxidants<br />

for a healthy-looking glow. Witch<br />

hazel helps freshen, cool, and recharge<br />

skin. Hyaluronic acid and aloe vera<br />

naturally replenish moisture, while sea<br />

kelp, calendula, and chamomile calm,<br />

hydrate, and comfort skin. It’s also<br />

enriched with panthenol and niacin.<br />

Refine large pores and<br />

discoloration with InstaNatural 7%<br />

Glycolic AHA Toner. Witch hazel is<br />

combined with the exfoliating benefits<br />

of glycolic, lactic, and fruit acids<br />

to boost the skin’s natural renewal<br />

process and prep it for moisturizer or<br />

treatment. Hydrating hyaluronic acid<br />

and soothing botanicals help brighten<br />

and smooth skin without causing<br />

irritation or dryness.<br />

Tighten and tone your skin with<br />

Derma E Firming DMAE Toner. Witch hazel,<br />

firming DMAE, and potent antioxidants<br />

alpha lipoic acid and C-ester strengthen<br />

skin, rebalance its pH after cleansing,<br />

and prep it to better absorb a serum or<br />

moisturizer. Additional natural astringents<br />

horsetail and horse chestnut, plus<br />

calming lemon grass and chamomile,<br />

refresh your skin.<br />

Refresh and recharge your skin<br />

with Hyalogic Orange Blossom Facial Toner.<br />

Witch hazel, steam-distilled neroli<br />

orange blossoms, hyaluronic acid, and<br />

aloe intensely hydrate and soothe skin.<br />

Spray this toner to prep your skin to<br />

better absorb a serum or moisturizer.<br />

The zesty scents of neroli and white<br />

grapefruit make an ideal makeup or<br />

midday refresher. This toner is also<br />

available in Rose Water.<br />

SEPTEMBER 2020 • 23

MOR I NGA<br />


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This nutrient dense food is rich in Vitamins A, B, C<br />

as well as the minerals iron & potassium.<br />

It is a complete protein source containing essential amino<br />

acids as well as co-enzymes and antioxidants.<br />

Also available in<br />

90 capsules<br />

Moringa Powder<br />

Also available in Lemon<br />

and Mint flavors.<br />

Also try these amazing<br />


Olive Leaf & Oregano<br />

Immune Wellness<br />

Supports healthy immune function*<br />

Graviola<br />

Graviola also known as soursop has been revered by the native<br />

people of Central and South America for centuries for its health<br />

promoting properties.* Modern scientists continue to explore<br />

the potential health benefits of this treasure plant.*<br />

Available in Capsules, Liquid and Tea.<br />

Black Seed Oil<br />

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For centuries Black Seed Oil has been revered<br />

by the people of the middle east and northern<br />

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<br />

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www.bionutritioninc.com 516-432-1590<br />

*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.


The<br />

Secrets<br />

of Becoming<br />

Stress-<br />

Hardy<br />











More so than any other year in recent history,<br />

2020 has brought unprecedented changes to<br />

our lives: A worldwide pandemic, which led to<br />

social distancing, anxiety, and stay-at-home<br />

orders along with an economic shutdown, unsettled work<br />

conditions, job layoffs and furloughs, financial difficulties,<br />

and uncertainty about the future.<br />

If you’ve been feeling stressed this year, that’s understandable,<br />

and you aren’t alone. In late April, during the height of the<br />

coronavirus-related economic crisis, roughly 70 percent<br />

of Americans experienced moderate-to-severe mental<br />

distress—triple the rate seen in 2018.<br />

No one could have predicted the twists and turns we have<br />

experienced. During these unsteady times, it’s more important<br />

than ever to learn how to make yourself more resilient to extra<br />

stress. By following the strategies below, you can feel stronger,<br />

more focused, and better fortified to cope with life’s unexpected<br />

changes and pressures.<br />

26 • SEPTEMBER 2020

SEPTEMBER 2020 • 27

1Avoid Drugs, Alcohol,<br />

Cigarettes, and Chemicals<br />

The first step in developing stresshardiness<br />

is to avoid unnecessary<br />

substances that increase the body’s<br />

stress load. This includes drugs, alcohol,<br />

cigarettes, and even chemical additives<br />

in processed foods. More than half a<br />

century ago, the father of modern stress<br />

research, Hans Selye, MD, discovered<br />

that exposure to toxic chemicals elicited<br />

the body’s stress response and caused<br />

enlarged, overworked adrenal glands<br />

and suppression of the immune system.<br />

2Eat A Nutritious, Blood-<br />

Sugar-Balancing Diet<br />

You may be tempted to reach for sugar<br />

when you’re anxious—sugar actually<br />

does reduce psychological stress in the<br />

short term, but it causes long-term<br />

physical stress to your brain and body.<br />

Refined carbohydrates, such as sugar,<br />

sugar-sweetened beverages, and whiteflour<br />

products, rob the body of its nutrient<br />

reserves and weaken the adrenal glands,<br />

which produce our body’s main stress<br />

response hormones. This makes people<br />

feel more tired and less able to cope in<br />

the long run. High sugar intake also is<br />

linked to depression, which lowers our<br />

ability to cope with stress.<br />

A key to promoting stress-hardiness<br />

is to eat foods that are rich in nutrients<br />

and that help stabilize blood-sugar<br />

levels, including adequate amounts of<br />

unprocessed protein and fat, as well as<br />

low-starch vegetables such as broccoli,<br />

greens, asparagus, and mushrooms.<br />

A nutritious blood-sugar-balancing<br />

diet helps adrenal glands function at<br />

their best and promotes increased<br />

mental focus, better moods, and more<br />

long-term energy.<br />

Eating a diet that is rich in fresh<br />

fruits and vegetables is particularly<br />

important. Research has established<br />

that people who eat more fruits and<br />

vegetables have a reduced incidence<br />

of mental disorders, including lower<br />

rates of perceived stress, negative<br />

mood, and depression. People who eat<br />

more fruits and vegetables also have<br />

Are EMFs Causing Your Body<br />

More Stress?<br />

In our day-to-day lives, our bodies are challenged by many environmental<br />

stressors, including increasing levels of electromagnetic fields (EMFs)—some<br />

of which are unavoidable. Natural EMF sources include the Earth’s magnetic<br />

field and sunlight.<br />

But in recent decades, we have been exposed to an astounding amount<br />

of synthetic EMFs from manmade sources, such as mobile phones, WiFi<br />

and Bluetooth technologies, cell phone towers, and, increasingly, the<br />

controversial 5G network of communication bandwidths. Other EMF sources<br />

include computer screens, microwave ovens, and other technological devices<br />

that we use.<br />

Exposure to EMFs results in oxidative stress—formation of free radicals—in<br />

many tissues of the body and may also cause significant changes in blood antioxidant<br />

markers. Research also suggests that EMFs affect the nervous system. The<br />

most commonly reported symptoms related to EMF exposure include headache,<br />

fatigue, sleep disturbance, insomnia, depression, attention dysfunction, irritability,<br />

anxiety, and memory changes.<br />

Information medicine—a relatively new branch of Western medicine that<br />

describes bodily functions in terms of frequencies and oscillations—aims<br />

to restore dysfunctional cell imbalances often caused by EMF exposure in a<br />

number of ways. One is by applying biologically healthy frequencies. In this<br />

method, a cutting-edge device, often in a chip form that attaches to your<br />

cell phone, contains an encapsulated blend of minerals programmed with<br />

state-of-the-art biofeedback devices.<br />

“Just like a hard drive, this device stores thousands of beneficial frequencies<br />

that go into resonance with the electromagnetic field of the body and inform<br />

the body to make changes to counteract the synthetic electromagnetic fields<br />

we have introduced into our environment,” says David Andres, the Chief<br />

Executive Officer for Vita-chip in the United States.<br />

“When these harmful electromagnetic fields are counteracted by using the<br />

chip, your body can reduce the stress it’s been experiencing from EMFs by<br />

lowering levels of cortisol, the stress hormone, as well as balancing levels of<br />

serotonin, the mood hormone, and regulating melatonin, the sleep hormone,”<br />

says Andres. The body can then reactivate its natural healing capabilities,<br />

and people end up experiencing less stress, reduced pain, more energy, and<br />

improved sleep, according to Andres.<br />

To learn more about the Swiss-made informational bio-resonance chip,<br />

known as Vita-chip (now available in the U.S.), visit vitachipus.com.<br />

Photo: (this page and previous spread) adobestock.com<br />

28 • SEPTEMBER 2020

Nearly half of all<br />

Americans—and<br />

by some estimates<br />

up to 80 percent—<br />

don’t get enough<br />

stress-busting<br />

magnesium from<br />

their diets.<br />

a higher likelihood of optimal mental<br />

states. Green leafy vegetables, such as<br />

broccoli, spinach, and kale, are particularly<br />

rich in nutrients that are good for<br />

stress management, such as magnesium<br />

and B vitamins, including folate.<br />

3Use Nutrient Supplements<br />

and Other Natural Remedies<br />

For extra support, it’s a good idea to<br />

regularly use supplements and have<br />

other stress-relieving natural remedies<br />

on hand when you need them. While it’s<br />

not a definitive list, key stress-busting<br />

supplements, include:<br />

Daily Multiple<br />

Studies have linked stress with<br />

deficiencies in micronutrients, so a<br />

daily broad-spectrum multi with a<br />

wide range of nutrients is a great place<br />

to start boosting your mood and your<br />

body’s ability to handle stress. One<br />

study found that men who took a daily<br />

multi containing vitamins, minerals,<br />

and antioxidants showed a significant<br />

reduction in anxiety and stress, along<br />

with an improvement in alertness<br />

and general daily functioning, when<br />

compared to men taking a placebo.<br />

stress and help reduce or eliminate its<br />

adverse effects. Yet research shows<br />

that Americans struggle to get the<br />

recommended amounts of 310–420 mg<br />

per day. Nearly half of all Americans—<br />

and by some estimates up to 80 percent—<br />

don’t get enough from their diets.<br />

Most multivitamins contain less than<br />

100 mg of magnesium, so most people<br />

can benefit from taking a separate<br />

magnesium supplement. Start slowly,<br />

with doses of 150–300 mg per day.<br />

But if you exercise heavily, are under a<br />

lot of stress, or have health conditions<br />

associated with magnesium deficiency<br />

(ranging from high blood pressure to<br />

metabolic syndrome to depression),<br />

you may need considerably more.<br />

Magnesium citrate is the most<br />

commonly used form in supplements.<br />

You can take capsules, tablets, or powders<br />

(that you can mix into beverages). If you<br />

end up taking too much, the main side<br />

effect is loose stools. You can usually<br />

solve that problem by taking less of<br />

the supplement or by switching to a<br />

different form of magnesium (e.g.,<br />

magnesium glycinate).<br />

Bach Flower Rescue Remedy<br />

Rescue Remedy, which contains five<br />

Bach flower essences, provides convenient,<br />

gentle, non-habit-forming relief of<br />

occasional stress: It is the most widely<br />

distributed natural stress and sleep<br />

brand worldwide. Developed over 80<br />

years ago and trusted today by millions,<br />

Rescue Remedy is a great resource to<br />

keep in your purse or briefcase—or as<br />

part of your first aid kit—for support<br />

during unexpected or upsetting events.<br />

To help relieve feelings of stress,<br />

put 4 drops into your drink of choice or<br />

directly on your tongue. The remedy is<br />

also available as a spray and as pastilles<br />

(sugar-free lozenges).<br />

CBD<br />

CBD (cannabidiol), a naturally occurring<br />

compound in cannabis plants, is an<br />

anxiety-buster (but it doesn’t get you<br />

high). Recent studies show that CBD<br />

elevates levels of serotonin—often<br />

called the “feel-good” hormone—and<br />

diminishes anxiety. In one study in<br />

Brazil, participants who took CBD<br />

reported lower anxiety levels, and<br />

brain scans confirmed the participants’<br />

testimonials. Another study in Brazil<br />

monitored people who suffered from<br />

Social Anxiety Disorder during a public<br />

speaking test. Researchers found that<br />

participants who consumed CBD<br />

experienced “significantly reduced<br />

anxiety,” while the placebo group<br />

suffered from higher anxiety.<br />

More than half of the CBD users<br />

surveyed in a Harris Pol—some 55<br />

percent—said they use CBD to relax.<br />

Respondents said they consider it more<br />

of a wellness aid than a recreational<br />

drug. Approximately 10 percent of men<br />

said they use CBD on a regular basis<br />

compared to 4 percent of women.<br />

CBD can be taken sublingually—by<br />

letting a tincture, spray, oil, or lozenge<br />

absorb under your tongue—or you can<br />

try capsules. Some CBD formulas are<br />

specifically designed for stress relief<br />

and include either essential oils or other<br />

herbs linked to stress reduction, such<br />

as chamomile, lavender, holy basil, and<br />

Magnesium<br />

Most holistic practitioners consider<br />

this mineral the top supplement for<br />

relieving stress. In fact, it’s so good at<br />

managing anxiety and stress that it’s<br />

sometimes called a natural “chill pill.”<br />

Magnesium seems to act on many<br />

levels to improve the body’s response to<br />

Bach Rescue<br />

Remedy Drops<br />

CV Sciences PlusCBD<br />

Hemp SoftGels<br />

Gold Formula<br />

MegaFood<br />

B-UnStressed<br />

Natural Factors<br />

Stress-Relax<br />

Magnesium Citrate<br />

RidgeCrest Herbals<br />

Anxiety Free Stress<br />

Relief Complex<br />

SEPTEMBER 2020 • 29

ashwagandha. Two examples: Garden of<br />

Life Dr. Formulated CBD Stress Relief<br />

Liquid Drops and PlusCBD Sprays.<br />

4Develop The 3 C’s of<br />

Psychological Hardiness<br />

The topics covered so far—avoiding<br />

stressful substances, eating a bloodsugar-balancing<br />

diet, and using nutrient<br />

supplements and other natural<br />

remedies—are all ways to enhance<br />

the physical condition of the body. Total<br />

health depends on other factors that<br />

are mental, emotional, and spiritual in<br />

nature. Although stress from any source<br />

affects the body, it’s not enough to be<br />

physically strong. Research shows that<br />

to be truly resistant to stress, it’s also<br />

important to be psychologically hardy.<br />

We owe much of our understanding<br />

of psychological hardiness to psychologist<br />

Suzanne Kobasa, PhD, who developed<br />

the concept almost four decades ago.<br />

Although high stress was generally<br />

regarded as leading to a high risk of<br />

illness, Kobasa conducted numerous<br />

studies in the late 1970s and early 1980s<br />

that showed this wasn’t always true.<br />

Some people did succumb to the negative<br />

effects of stress with a much higher<br />

incidence of illness, but others experienced<br />

equal amounts of stress and remained<br />

quite healthy. Kobasa found that those<br />

who avoided illness had a different way<br />

of dealing with stressful events than<br />

the subjects in her studies who became<br />

sick. She identified the following three<br />

characteristics—what she called the<br />

“three Cs” of psychological hardiness—<br />

that kept people well even when they<br />

were under great stress. They are:<br />

Commitment—People with hardy<br />

personalities have a deep commitment<br />

to their work and personal relationships,<br />

which they say gives them “meaning,<br />

direction, and excitement.” Such<br />

involvement supports them in solving their<br />

problems without letting stress disrupt<br />

their goals—and they have dedication to<br />

a task and the belief that is achievable.<br />

Control—They feel they can control<br />

problems either through their actions<br />

or through their attitude toward those<br />

events. They recognize what is beyond<br />

their control, and they don’t waste effort<br />

and angst trying to control those things.<br />

Challenge—They see stress or change<br />

as an inevitable part of life and more of<br />

a challenge or opportunity for growth<br />

than a threat. They aren’t frightened of<br />

change, but are willing to work through<br />

difficult circumstances and even look<br />

forward to the chance to think creatively<br />

to solve problems.<br />

In study after study, Kobasa found<br />

that individuals who possessed the<br />

three personality characteristics of<br />

commitment, control, and challenge<br />

remained in good health even when<br />

exposed to high levels of stress. In one<br />

study that tracked the health of 259<br />

executives over five years, Kobasa found<br />

that managers who possessed high<br />

levels of the “three Cs” had half the<br />

incidence of illness of those who didn’t.<br />

In the end, keep reminding yourself<br />

that stress hardiness isn’t the avoidance<br />

of stress. It’s a positive response<br />

to stress and the ability to minimize<br />

its negative effects. Just as germs don’t<br />

always make us sick if we have strong<br />

immune systems, stress is far less likely<br />

to make us ill if we learn the secrets of<br />

how to make ourselves stress-hardy.<br />

Photo: adobestock.com<br />

30 • SEPTEMBER 2020

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— BACK TO —<br />

SCHOOL<br />

ONLINE<br />





32 • SEPTEMBER 2020

As Covid-19 restrictions<br />

impact school openings<br />

in the fall, back-t0-<br />

school may look really<br />

different for your family this<br />

year. On the one hand, taking a<br />

break from rushed breakfasts,<br />

chauffeuring kids to extracurricular<br />

activities, the monotony<br />

of packing lunches, and the<br />

endless parade of germs kids<br />

bring home doesn’t sound all<br />

that terrible. But online education<br />

presents its own unique challenges.<br />

Here’s a round-up of essential<br />

tips, tricks, and must-have<br />

supplements to keep kids happy<br />

and healthy in this brave new<br />

world of learning.<br />

Promote focus and attention.<br />

It’s harder for some kids to focus<br />

without the structure of a classroom<br />

setting. First, make it clear that this is<br />

not a vacation, but simply a different<br />

way of going to school. Emphasize<br />

structure with a daily schedule built<br />

around online school hours, and create<br />

a dedicated space—ideally, one that’s<br />

used just for school and homework in<br />

a location that minimizes distractions.<br />

If space is limited, get creative about<br />

underused areas such as hallways or<br />

landings. And let kids customize their<br />

own spaces. If they’re sharing a space<br />

with siblings, create mini-cubicles with<br />

cardboard partitions around tables or<br />

desks. Stock up on supplies such as<br />

pens and pencils, erasers, staplers, and<br />

writing paper, and make it comfortable,<br />

with desks and chairs that support<br />

posture. For extra support, consider<br />

omega-3 fats, choline, phosphatidylserine,<br />

and other supplements that promote<br />

focus and attention.<br />

Back-to-school<br />

essentials: Nordic<br />

Naturals Omega<br />

Focus Jr.; MRM<br />

Kids Attention!;<br />

Carlson Kid’s<br />

Chewable DHA.<br />

SEPTEMBER 2020 • 33

Keep eyes healthy. Excessive<br />

screen time can impact eyes, leading<br />

to vision-related problems known as<br />

computer vision syndrome or digital eye<br />

strain. The most common symptoms<br />

include eye strain, blurred vision,<br />

dry eyes, headaches, and/or neck or<br />

shoulder pain. While most of these<br />

symptoms are temporary, some people<br />

may experience continued blurred<br />

distance vision and other issues even<br />

after shutting off the screen.<br />

To keep kids’ eyes healthy, reduce<br />

overhead lighting to minimize screen<br />

glare and increase the font size to make<br />

content easier to read. Be sure eyes are<br />

an arm’s length away from the screen,<br />

and take breaks. For every 20 minutes<br />

of screen time, look away for 20<br />

seconds and focus on an object 20 feet<br />

away. Minimize screen time however<br />

you can: print documents instead of<br />

reading them online, and if possible,<br />

get textbooks and printed materials<br />

from your child’s school. And keep<br />

eyes healthy with drops and visionsupportive<br />

supplements. Lubricant<br />

eye drops, especially, can relieve<br />

symptoms of dryness and irritation.<br />

Back-to-school essentials:<br />

ChildLife Healthy<br />

Vision SoftMelts;<br />

Similasan<br />

Computer Eye<br />

Relief homeopathic<br />

drops; Boiron<br />

Optique-1 drops.<br />

Support sleep.<br />

Extra screen time can disrupt sleep<br />

patterns. Computers, e-readers,<br />

tablets, and cell phones emit blue light,<br />

a short-wavelength light that impacts<br />

levels of sleep-inducing melatonin. LED<br />

lights and fluorescent bulbs can have<br />

the same effect. Exposure to blue light<br />

in the evening increases the amount of<br />

time it takes to fall asleep and decreases<br />

restorative REM sleep. It’s an even<br />

bigger problem for teens, whose<br />

circadian rhythms are already naturally<br />

shifting. Erratic schedules, lack of<br />

routine, and stress can further impact<br />

the body’s natural sleep cycle.<br />

To support sound sleep, make sure<br />

kids turn screens off at least an hour<br />

before bed and shift to a slower, more<br />

relaxed pace. Stick to regular school<br />

week and weekend sleep schedules,<br />

with the same wake-up time and<br />

bedtimes they’d follow if they were<br />

going to school. If kids still struggle<br />

with sleep, try safe-for-kids supplements<br />

such as chamomile, lemon balm,<br />

passionflower, and magnesium.<br />

Back-to-school<br />

essentials:<br />

Nature’s Plus<br />

Animal Parade<br />

MAG Kidz<br />

magnesium powder;<br />

WishGarden Herbal<br />

Remedies Sleepy<br />

Nights for Kids; Genexa Children’s<br />

Sleepology chewable tablets.<br />

Photo: (this page and previous spread) adobestock.com<br />

34 • SEPTEMBER 2020

Photo: (top right) adobestock.com<br />

Boost mood. An unfamiliar<br />

routine and isolation from friends can<br />

leave kids feeling lonely, moody, and<br />

depressed—especially teens, for whom<br />

peer support is essential. In one survey<br />

by the American Civil Liberties Union<br />

of Southern California, more than half<br />

of respondents said they were in need<br />

of mental health support since school<br />

closures began in mid-March. Students<br />

also rated their mental health on a<br />

scale of 1 to 10, and 23 percent rated<br />

their mental health a 3 or lower—more<br />

than triple the number of respondents<br />

who rated their mental health that low<br />

before the pandemic began.<br />

To support your kid’s mood and mental<br />

health, keep the lines of communication<br />

open. Have frank, age-appropriate<br />

conversations around Covid-19 and how<br />

your children may be feeling. Maintain<br />

your daily routine as much as possible:<br />

get dressed and have breakfast with the<br />

family at your usual time, have dinner<br />

together, and emphasize after-dinner<br />

activities such as playing games or going<br />

for a walk together. Minimize TV and<br />

video games to give your kids a break<br />

from screens, and encourage teens to<br />

keep in touch with friends via phone<br />

calls instead of social media. Also try<br />

omega-3, vitamin D3, and probiotic<br />

supplements to boost mood.<br />

Back-to-school<br />

essentials: Doctor’s<br />

Best Vitamin D3<br />

Kids Gummies;<br />

Kyolic Kyo-<br />

Dophilus Kids<br />

Probiotic; Country<br />

Life Omega 3 Mood.<br />

Reduce stress. Worries about<br />

Covid-19, economic concerns from<br />

parents losing jobs, and ongoing<br />

uncertainty can impact kids, especially<br />

high school juniors and seniors who may<br />

be wondering what their college years<br />

will look like. And frustrations with<br />

online learning—unfamiliar platforms,<br />

issues with technology, household<br />

distractions, and fears about falling behind<br />

academically—only add to anxiety.<br />

To mitigate stress, talk openly with<br />

kids about their fears and come up with<br />

action plans to address what you can.<br />

Make online learning less stressful by<br />

upgrading your internet service, giving<br />

each kid a dedicated computer or laptop<br />

if possible, keeping pets quiet during<br />

school hours, and making sure all family<br />

members are respectful of learning<br />

time. Encourage kids to exercise and<br />

practice deep breathing. Even a simple<br />

two-minute belly breathing practice<br />

can soothe emotions and calm anxiety.<br />

Stress-soothing supplements such as<br />

L-theanine, chamomile, passionflower,<br />

and B vitamins can offer extra support.<br />

Back-to-school essentials:<br />

KAL Children’s<br />

Relax-A-Saurus<br />

L-Theanine Blend;<br />

Good Day Chocolate<br />

Calm for Kids;<br />

MegaFoods Kids B<br />

Complex.<br />

Focus on physical health.<br />

During a normal school day, kids get<br />

plenty of movement from after-school<br />

sports, physical education, and even<br />

transitioning between classes and<br />

activities. But online learning means<br />

kids are more sedentary, impacting<br />

mood, sleep, and concentration. Plus,<br />

being at home all day means more<br />

opportunity for mindless snacking.<br />

Encourage kids to make movement<br />

a priority because being physically active<br />

enhances brain health and cognition,<br />

increases concentration and attention,<br />

and improves mood. Set alarms for<br />

breaks between online classes, and<br />

encourage kids to step away from their<br />

study space and get moving, ideally,<br />

outside. Try a walk in the park, an<br />

afternoon bike ride, rollerblading, or a<br />

jog around the block. Even dancing or<br />

doing jumping jacks in the back yard can<br />

improve mood and focus. And keep your<br />

kitchen stocked with healthy munchies<br />

such as hummus, yogurt, almond butter,<br />

cheese, guacamole, fresh fruit, and plenty<br />

of good-for-you packaged snacks.<br />

Back-to-school essentials: Bearitos<br />

Baked Veggie Puffs;<br />

Biena Baked Chickpea<br />

Puffs; Bitsy’s<br />

Smart Crackers;<br />

RX Kids bars;<br />

KIND Kids Chewy<br />

Granola Bars.<br />

SEPTEMBER 2020 • 35

How<br />

to Eat<br />

after a<br />

Heart<br />

Attack<br />

36 • SEPTEMBER 2020













Nearly one in four people who have a<br />

heart attack go on to have a second one,<br />

but the right foods can significantly<br />

improve the odds of a long and healthy<br />

life. More than 20 years ago, the Lyon Diet Heart<br />

Study broke new ground by testing the effects of<br />

two diets in a group of 605 men and women who<br />

had suffered a heart attack. During a period of<br />

nearly four years, it found that compared to the<br />

usual recommended low-fat diet, a Mediterranean<br />

diet reduced second heart attacks, strokes,<br />

hospitalizations, and deaths by 73 percent.<br />

This study was unique in that it looked at people<br />

after a heart attack. Many other studies have<br />

found that the Mediterranean diet is effective<br />

in preventing heart disease.<br />

With nearly a thousand patients in his<br />

practice, Steven Masley, MD, has found that<br />

a modified version of the Mediterranean diet—<br />

incorporating additional research on food<br />

and heart function—has restored circulation,<br />

blocked further growth of plaque, and even<br />

reversed heart disease.<br />

SEPTEMBER 2020 • 37

The Ideal Diet<br />

“The ideal diet is a combo of Mediterranean<br />

and low-glycemic load—cut out the bread<br />

and the rice and the pasta and the sugar to<br />

get a full benefit from the Mediterranean<br />

diet,” says Masley. “Glycemic” refers to<br />

how much different foods raise blood<br />

sugar—starchy and sugary foods that<br />

produce a bigger rise are high-glycemic.<br />

One study tracked more than 20,000<br />

people in Greece who ate a Mediterranean<br />

diet for 10 years. It found that those who<br />

ate the least starchy and sugary foods were<br />

40 percent less likely to develop heart disease<br />

and 50 percent less likely to die from it.<br />

“Cholesterol is really not the number<br />

one cause for heart attack, stroke, and<br />

cardiac death,” says Masley. “Blood<br />

sugar levels are the strongest predictors.”<br />

What Is the Mediterranean<br />

Diet, Really?<br />

Though highly touted by proponents<br />

of healthful eating, the Mediterranean<br />

diet is widely misunderstood as being<br />

based on platefuls of pasta. Having<br />

spent much time in Mediterranean<br />

regions and even working as a chef in<br />

France, Masley is quick to point out<br />

that pasta and other grains play a very<br />

small role in the traditional diets of<br />

the region.<br />

Where we might eat a big plateful<br />

of pasta, a true Mediterranean serving<br />

would be one-fourth to one-sixth the<br />

amount, eaten on a small plate before<br />

a main dish of vegetables and protein.<br />

Pizza would be one thin-crust slice with<br />

a little cheese and sauce, eaten once or<br />

twice a month as an appetizer.<br />

In addition, Mediterranean natives<br />

burn more carb-rich foods because they<br />

traditionally walk much more than we do.<br />

If you don’t get at least 7 hours of physical<br />

activity per week—formal exercise and/<br />

What to Eat<br />

The Mediterranean diet consists of fresh food, locally grown and in-season as much as possible, prepared from scratch.<br />

Here are some of Masley’s basic recommendations:<br />

*<br />

*<br />

*<br />

*<br />

*<br />

*<br />

If you don’t usually eat breakfast,<br />

you don’t have to. But if you find<br />

yourself snacking mid-morning,<br />

try a Steven’s Breakfast Shake<br />

(recipe available at drmasley.com)<br />

and wait until lunch to eat.<br />

Make lunch your biggest meal<br />

of the day.<br />

Eat fish and seafood three to five<br />

times a week—less often will not<br />

produce the full benefits.<br />

Eat at least 2 cups of leafy greens<br />

daily plus a variety of other brightly<br />

colored vegetables. Different<br />

pigments stem from<br />

different nutrients, so<br />

a rainbow provides the<br />

best nourishment.<br />

Eat beans daily. Canned<br />

beans are fine, but steer<br />

clear of canned baked<br />

beans, which can<br />

contain 3 teaspoons<br />

(12 grams) of sugar in<br />

a half-cup serving.<br />

Avoid snacking,<br />

especially after dinner.<br />

If you really need a<br />

snack during the day,<br />

have a handful of nuts.<br />

*<br />

*<br />

*<br />

*<br />

If you drink coffee, have no more<br />

than 2–3 cups in the early part of<br />

the day.<br />

Drink mostly water. If you like wine,<br />

have a glass with a meal.<br />

Use extra virgin olive oil for salad<br />

dressings and to cook at low heat.<br />

For medium- or high-heat cooking,<br />

use almond or avocado oil.<br />

If you like yogurt, choose plain<br />

yogurt and add berries or the zest<br />

of an orange or lemon. Flavored<br />

yogurt contains as much sugar<br />

as cake.<br />



An omelet with<br />

vegetables or<br />

steel cut oats<br />

with some fruit.<br />

LUNCH:<br />

A salad with<br />

extra virgin olive<br />

oil and vinegar,<br />

vegetable soup, or<br />

grilled or steamed<br />

vegetables with<br />

a protein such as<br />

seafood, chicken,<br />

or beans.<br />

DINNER:<br />

A different protein<br />

than lunch and<br />

double the amount<br />

of vegetables you<br />

might normally<br />

eat. Experiment<br />

with different<br />

recipes such as the<br />

Ratatouille with<br />

Cannellini Beans.<br />

DESSERT:<br />

One piece of fruit<br />

and perhaps a<br />

piece (about 1<br />

ounce) of dark<br />

chocolate with<br />

70 percent cacao.<br />

Photos: (this page and previous spread) adobestock.com<br />

38 • SEPTEMBER 2020

or work-related movement—Masley<br />

recommends limiting starchy carbs.<br />

The key ingredients that deliver<br />

benefits in the Mediterranean diet, he<br />

says, are plenty of vegetables, including<br />

leafy greens and a rainbow of brightly<br />

colored veggies; beans for protein and<br />

fiber; fish and seafood for healthy fat<br />

and protein; some poultry for protein;<br />

olive oil; nuts; and a variety of herbs.<br />

Photo: adobestock.com<br />

The Mediterranean<br />

Lifestyle<br />

Mediterranean folk traditionally take<br />

breaks from whatever they do all day to<br />

enjoy meals with others, savoring flavors<br />

and conversation. Even a simple, everyday<br />

meal is cause to pause whatever else is<br />

going on in life. Plus, they don’t snack.<br />

They don’t eat while working or doing<br />

other things. They often go for walks<br />

before or after dinner. And they enjoy<br />

their food rather than eating mindlessly.<br />

This view of food, along with fresh<br />

ingredients, lays the foundation for the<br />

benefits of the Mediterranean diet.<br />

Where’s the Beef?<br />

While Masley doesn’t insist on giving<br />

up red meat completely, he recommends<br />

eating it only a few times per month,<br />

even if it’s grassfed or organic. The<br />

reason is a metabolite called TMAO<br />

(trimethylamine-N-oxide.)<br />

When we eat red meat, bacteria<br />

in our guts produce TMAO, which is<br />

now being recognized as a harmful<br />

substance. Researchers who analyzed<br />

clinical trials with more than 10,000<br />

people found that among people who<br />

have heart disease, elevated levels of<br />

TMAO from consistently eating red<br />

meat increased risk for heart attacks<br />

by 62 percent. Occasionally eating meat<br />

doesn’t pose the same risks, but processed<br />

meats, such as sliced cold cuts, are not<br />

recommended at all.<br />

Following this type of Mediterranean<br />

diet reduces plaque and enhances<br />

circulation to the heart. “If you can<br />

change circulation,” says Masley, “you<br />

can really rejuvenate people and give<br />

them their lives back.”<br />

Ratatouille with Cannellini Beans<br />

Serves 4<br />

This fragrant and delicious recipe comes from the South of France—and lucky for all of us,<br />

it’s packed with nutrients. Ratatouille can be served hot or cold, and usually tastes better when<br />

served the next day. With the beans included, it makes a whole meal, or you can skip the beans<br />

and serve this as a side dish. For more recipes from Dr. Masley, visit drmasley.com/recipes.<br />

1 medium Italian eggplant, ends trimmed and cut into 1-inch cubes<br />

¼ cup extra-virgin olive oil, divided<br />

1 medium sweet onion, finely chopped<br />

½ tsp. sea salt<br />

¼ tsp. ground black pepper<br />

1 tsp. fines herbes (or Italian herb seasoning)<br />

3 small zucchini, cut into ½-inch cubes (about 2½ cups)<br />

2 small yellow squash, cut into ½-inch cubes (about 2 cups)<br />

2 Tbs. dry red wine<br />

3 fresh medium tomatoes, chopped (about 2½ cups)<br />

4 medium garlic cloves, minced<br />

1 Tbs. finely chopped Italian flat-leaf parsley<br />

1 tsp. minced fresh rosemary<br />

1 Tbs. finely chopped fresh basil<br />

1 (15-oz.) can cannellini beans, rinsed and drained<br />

pinch of paprika or cayenne<br />

1. Heat large sauté pan over medium-high heat. Add eggplant and 2 Tbs. water. Cook 2–3 minutes,<br />

stirring occasionally. When water has evaporated, reduce heat to medium, and add 2 Tbs. olive oil.<br />

Sauté another 2–3 minutes, until eggplant is tender.<br />

2. Meanwhile, heat large saucepan over medium heat. Add remaining olive oil, onion, salt,<br />

black pepper, and fines herbes. Sauté 2–3 minutes, until the onion is soft and translucent.<br />

Add zucchini, yellow squash, eggplant, and wine, and stir to combine. Cover, and cook,<br />

stirring occasionally, 3–4 minutes, until vegetables soften.<br />

3. Reduce heat to low, and add tomatoes, garlic, and fresh herbs. Add beans, cover, and simmer<br />

10 minutes, until squash softens and flavors blend. Taste, and adjust seasoning as desired.<br />

Per serving: 330 cal; 11g prot; 14g total fat (2g sat fat); 41g carb; 0mg chol; 480mg sod; 15g fiber; 15g sugar<br />

SEPTEMBER 2020 • 39


answers to your food questions<br />

6 Must-Know Benefits of<br />

Eating Seasonally<br />

Incorporating more in-season foods into your diet<br />

promises a cornucopia of benefits.<br />


QIs there any reason I should<br />

change what I eat based on<br />

the season of the year?<br />

Yes. Our convenience-driven modern<br />

food system includes imported foods<br />

flown into the United States from all<br />

around the world, and we can obtain<br />

most of what we want anytime we<br />

want it—strawberries in winter,<br />

asparagus in fall, and apples almost<br />

all year round. It’s easy to think that<br />

seasons don’t matter.<br />

But keep in mind that the industrialization<br />

of our food supply, which led<br />

to this variety of non-seasonal foods at<br />

our fingertips, only occurred a short<br />

time ago—within the last 50–100<br />

years. Before then, when people were<br />

involved in the harvesting, collecting,<br />

and preparation of their own food, they<br />

ate seasonally. There are numerous<br />

reasons to return our eating habits to<br />

follow the cycles of nature as much as<br />

possible. Here are six of the best:<br />

Richer flavor<br />

Most of us know how much<br />

more delectable fresh-off-the-farm<br />

fruits and vegetables are compared<br />

to their mass-produced, stale<br />

counterparts. The latter are bred<br />

to favor uniform ripening and shelf<br />

life over flavor, and are often treated<br />

with ripening agents such as gases,<br />

chemicals, and heat processes.<br />

Produce that is picked in season when<br />

it’s fully ripened tastes better and<br />

fresher and is typically juicer than<br />

artificially ripened foods that are<br />

grown out of season.<br />

Higher in nutrients<br />

Foods that are grown and<br />

consumed during proper seasons are<br />

more nutritionally dense than their<br />

out-of-season counterparts. Consider<br />

that out-of-season produce is forced<br />

to unnatural ripeness, skips nutrientbuilding<br />

seasonality, and sometimes<br />

can spend as much as five days losing<br />

nutrients in transit to supermarkets.<br />

Photo: adobestock.com

In a study monitoring the vitamin C<br />

content of broccoli, researchers found<br />

that broccoli grown during its peak<br />

season in the fall had almost double<br />

the amount of vitamin C compared to<br />

broccoli grown in the spring.<br />

Lower cost<br />

You may not realize it, but buying<br />

seasonal produce is easier on your<br />

wallet. When a fruit or vegetable is in<br />

season, it’s abundant and, not surprisingly,<br />

available at a lower price. Simple supply<br />

and demand. If you’re buying produce<br />

that’s out of season, it’s not as available,<br />

and the price you pay has a built-in<br />

surcharge. In fact, buying in-season<br />

produce is so much cheaper that it’s<br />

actually one of the top ways to save<br />

money when buying healthy food. And<br />

if you take advantage of weekly specials,<br />

you can enjoy even more savings.<br />

More environmentally friendly<br />

It’s far more beneficial for the<br />

environment to buy produce that is<br />

both seasonal and local. Buying local<br />

means buying foods that have undergone<br />

less travel, processing, and packaging.<br />

Most of us don’t know that on average,<br />

fruits and vegetables travel 1,300–2,000<br />

miles to get from farms to stores in our<br />

area. This has a negative impact on our<br />

environment: the ships, planes, and<br />

trucks used to transport food use a lot<br />

of fuel, which pollutes our water, air,<br />

and land.<br />

Ready to Eat for Autumn?<br />

Sometime during the month of September, the winds of change usually<br />

shift from the warm breezes of late summer to autumn’s chill. When the<br />

weather changes, it’s a good idea to move away from light summer foods<br />

toward heartier fall fare, and it’s the perfect time to harmonize our eating<br />

habits with what’s seasonally available.<br />

Though where we live makes a difference as to what’s available each<br />

season, generally speaking, the fruits and vegetables that are at the<br />

peak in September and October in most parts of the United States are:<br />

* Apples * Cranberries<br />

* Beets * Pears<br />

* Bell peppers * Pumpkin<br />

* Broccoli * Root vegetables,<br />

* Carrots including<br />

turnips,<br />

rutabagas,<br />

parsnips, sweet<br />

potatoes<br />

and yams<br />

Nuts are another iconic food of autumn. That’s appropriate because fall<br />

is when nuts are their freshest. The harvest season for almonds, hazelnuts,<br />

pecans, and pistachios usually occurs from September through November,<br />

and chestnuts and walnuts are harvested slightly later.<br />

There actually are peak seasons for seafood, poultry, and meat, too.<br />

Although regional differences may determine the options that are available,<br />

seafood that tends to be best in the autumn includes scallops, Pacific halibut,<br />

petrale sole, and red grouper.<br />

Turkey also is at its peak in the fall, as opposed to chicken, whose peak season<br />

is in spring to early summer. (We’ve all heard the term “spring chicken.”)<br />

Although pork and beef are available year-round, both are more at their<br />

peak and typically less expensive in autumn and early winter than earlier in<br />

the year.<br />

To really take advantage of autumn’s bounty, create fall-inspired dishes<br />

made with combinations of in-season foods. Examples include: Apple,<br />

Sage, and Turkey or Pork Meatloaf; Pan-Sautéed Petrale Sole in Butter with<br />

Broccoli and Carrots; Pumpkin Pecan Muffins; and Salad with Sliced Pear,<br />

Dried Cranberries, and Hazelnuts.<br />

*<br />

Winter squash,<br />

such as butternut<br />

squash<br />

and spaghetti<br />

squash<br />

Harmonious with the<br />

wisdom of nature<br />

Many holistic practitioners believe that<br />

nature has an innate wisdom when it<br />

comes to seasonal foods. The foods of<br />

winter, for instance, tend to be heavier<br />

and denser, which helps fortify us<br />

against colder, harsher weather. After a<br />

long winter—during which many of us<br />

put on extra weight—nature provides<br />

spring vegetables, such as artichokes<br />

and asparagus, which help support<br />

detoxification. During the hot days of<br />

summer, hydrating vegetables and<br />

fruits such as cucumber, watermelon,<br />

and peaches, are readily available. And<br />

many fall foods are rich in beta-carotene,<br />

which is converted to vitamin A and<br />

helps protect against colds and flu.<br />

Diet broadening<br />

Seeking out and trying new fruits<br />

and vegetables that are in season is a<br />

great way to vary your diet and try<br />

different types of produce. It prevents<br />

you from consuming the same produce<br />

over and over again and opens up<br />

whole new worlds of foods! A key to<br />

a health-promoting diet is eating a<br />

wide range of fresh fruits and vegetables<br />

that are rich in different nutrients.<br />

Eating seasonally expands this way<br />

of eating and keeps it more interesting<br />

and engaging.<br />

Finally, don’t think eating seasonally<br />

has to be a 100 percent commitment. If<br />

you like some fruits and vegetables that<br />

are available year-round, go ahead and<br />

have them. Start small adding seasonal<br />

items to your diet, and continue to add<br />

more as you can. And know that with<br />

each seasonal item you choose, you are<br />

improving your nutrient intake, saving<br />

money, and making a better choice for<br />

the environment.<br />

SEPTEMBER 2020 • 41


You’ve heard a lot about amino acids<br />

and how important they are for building<br />

muscle. But these building blocks of<br />

protein are responsible for many other<br />

critical systems and functions in the<br />

body, including neurotransmitter and<br />

hormone production, immune health,<br />

nervous system function, tissue repair,<br />

digestion, and reproduction.<br />

When you eat foods that are high<br />

in protein, the body breaks them down<br />

into amino acids. Your body needs<br />

20 different amino acids, which are<br />

categorized as essential, conditionally<br />

essential, or non-essential:<br />

Essential amino acids are considered<br />

“essential” because your body can’t<br />

make them—you have to get them<br />

from your diet. There are nine of them:<br />

histidine, isoleucine, leucine, lysine,<br />

methionine, phenylalanine, threonine,<br />

tryptophan, and valine.<br />

Non-essential amino acids are<br />

synthesized by the body, even if they’re<br />

not consumed in the diet. The eleven<br />

non-essential amino acids are alanine,<br />

arginine, asparagine, aspartic acid,<br />

cysteine, glutamic acid, glutamine,<br />

glycine, proline, serine, and tyrosine.<br />

Conditionally essential amino acids,<br />

also called “conditional amino acids,”<br />

include some non-essential amino acids<br />

whose synthesis may be limited under<br />

certain conditions, including serious<br />

illness, injury, surgery, or extreme<br />

trauma or stress. For instance, tyrosine<br />

is considered an essential amino acid<br />

for people with phenylketonuria (PKU),<br />

a condition in which the body can’t<br />

synthesize tyrosine. Other conditional<br />

amino acids include arginine, cysteine,<br />

glutamine, glycine, proline, and serine.<br />

42 • SEPTEMBER 2020<br />

foods & meals that heal<br />

Amino Acids<br />

What they are and where to find them.<br />


You’ll find amino acids<br />

in a variety of foods, but<br />

there’s a catch: meat,<br />

fish, dairy, eggs,<br />

and other animal<br />

foods contain all<br />

nine essential<br />

amino acids and are<br />

considered complete<br />

proteins. Some plant<br />

foods—including soy and<br />

quinoa—contain all nine essential<br />

amino acids, but there’s some debate<br />

over whether they contain adequate<br />

quantities to be considered complete<br />

proteins. Beans, grains, and nuts are<br />

also rich in certain amino acids, but<br />

are low or lacking in others—called the<br />

limiting amino acid. For example, beans<br />

are low in tryptophan and methionine,<br />

and grains, nuts, and seeds lack lysine.<br />

If you eat a variety of plant-based<br />

proteins, it’s easy enough to compensate<br />

for limiting amino acids and get all nine<br />

essentials—and you don’t have to eat<br />

them all at the same meal. Here’s a guide<br />

to the best food sources of amino acids,<br />

and ways to add them to your diet.<br />

1<br />

Tofu contains all nine essential<br />

amino acids, as well as calcium,<br />

iron, and other nutrients. Edamame<br />

and tempeh are other good sources of<br />

protein and amino acids. Look for tofu<br />

made with calcium sulfate for the highest<br />

calcium content.<br />

Recipe Tips: Sauté tofu cubes with<br />

garlic, red pepper strips, and scallions,<br />

then toss with cooked rice noodles and<br />

sesame seeds; crumble tofu and simmer<br />

in tomato sauce with onions, garlic,<br />

and paprika, and serve over rice; toss<br />

edamame with quinoa, shredded red<br />

cabbage, carrots, red onions, and cilantro,<br />

and dress with a sesame oil vinaigrette.<br />

2Eggs are high in all nine essential<br />

amino acids, as well as other<br />

nutrients such as choline, lutein,<br />

and zeaxanthin. Look for pastured or<br />

true free-range eggs from chickens<br />

allowed to roam freely outdoors and<br />

graze on grass, seeds, and insects—<br />

some studies suggest they’re higher in<br />

omega-3s and significantly higher in<br />

vitamin D.<br />

Recipe Tips: Serve soft-poached eggs<br />

over sautéed escarole and radicchio,<br />

and top with grated Asiago cheese; halve<br />

boiled eggs and mash the yolks with<br />

avocado, shallots, and green Tabasco<br />

sauce for spicy deviled eggs; whisk eggs<br />

with almond flour, cheddar cheese, and<br />

minced chives, and cook in a waffle iron.<br />

3Grass-fed beef is a complete<br />

protein that has a superior<br />

nutritional profile as compared<br />

to grain-fed beef, with less total fat and<br />

saturated fat, and higher levels of omega-3<br />

fats, vitamin E, and other antioxidants.<br />

Recipe Tips: Sauté thin strips of beef<br />

with broccoli, mushrooms, ginger, garlic,<br />

tamari, and sesame seeds; cook ground<br />

beef with crushed tomatoes, olives, capers,<br />

garlic, anchovies, and red pepper flakes<br />

Photo: adobestock.com

make it!<br />

for a spicy puttanesca sauce; simmer<br />

lean beef with barbecue sauce in a slow<br />

cooker, then shred and serve on slider<br />

buns with coleslaw and pickles.<br />

4Buckwheat, in spite of the<br />

name, is gluten-free. Technically<br />

not a cereal grain, it comes from<br />

a plant related to sorrel and rhubarb.<br />

It’s high in most essential amino acids<br />

and is also rich in polyphenols, fiber,<br />

magnesium, and other nutrients.<br />

Recipe Tips: Toss buckwheat with<br />

shredded Brussels sprouts, hemp seeds,<br />

cherry tomatoes, and chickpeas, and<br />

dress with an olive oil vinaigrette; top<br />

buckwheat with yogurt, frozen blackberries,<br />

and chia seeds for an easy<br />

breakfast bowl; toss buckwheat with<br />

roasted golden beets, arugula, red<br />

onions, and olive oil.<br />

Corn and Quinoa Chowder<br />

Serves 6<br />

We used organic red quinoa, which<br />

is available in most natural foods<br />

markets, but the flavor’s just as good<br />

with white quinoa.<br />

¾ cup red or white quinoa,<br />

rinsed and drained<br />

1 tsp. cumin seeds<br />

1 ½ Tbs. olive oil<br />

2 ½ cups fresh or frozen corn kernels<br />

1 large red potato, diced (about 1 cup)<br />

4 small shallots, chopped (about ¼ cup)<br />

4 cups low-sodium vegetable broth<br />

2 cups plain soymilk<br />

1 large red bell pepper, diced<br />

3 Tbs. chopped cilantro, plus a few<br />

sprigs for garnish<br />

1. Toast quinoa and cumin seeds in pot<br />

over medium-high heat, 3 to 4 minutes,<br />

or until golden and fragrant, stirring<br />

constantly. Transfer to bowl.<br />

2. Heat oil in pot; add corn, potato and<br />

shallots. Sauté 5 minutes, or until shallots<br />

are translucent. Add broth and soymilk,<br />

and bring to a boil. Stir in quinoa mixture.<br />

Reduce heat to medium-low, cover and<br />

simmer 10 minutes. Stir in bell pepper,<br />

cover and simmer 5 minutes, or until<br />

quinoa and vegetables are tender.<br />

3. Remove from heat; stir in chopped<br />

cilantro. Season to taste with salt and<br />

pepper. Ladle into soup bowls, and<br />

garnish with cilantro sprigs and lime<br />

wedges, if desired.<br />

Per serving: 253 cal; 8g prot; 7g total fat (0g sat<br />

fat); 44g carb; 0mg chol; 378mg sod; 5g fiber;<br />

1g sugar<br />

5Pistachios are not actually<br />

nuts; they’re the seeds of fruit<br />

from the pistachio tree that have a<br />

well-rounded content of essential amino<br />

acids. They’re also rich in potassium and<br />

monounsaturated fats, as well as lutein<br />

and zeaxanthin. Combine them with beans<br />

or grains to form a complete protein.<br />

Recipe Tips: Add toasted pistachios,<br />

minced dried apricots, cardamom, and<br />

cumin to brown rice for a Middle Eastern<br />

side; grind pistachios into a meal and<br />

use as a coating for grilled chicken or<br />

fish; combine pistachio butter with<br />

apple cider vinegar and honey for a<br />

creamy, protein-rich salad dressing.<br />

Photo: adobestock.com<br />

6Cottage cheese, like other<br />

forms of dairy, contains all nine<br />

essential amino acids, as well as<br />

calcium, selenium, vitamin B 12<br />

, and<br />

other B vitamins. Look for organic<br />

varieties, or try probiotic-rich cultured<br />

cottage cheese.<br />

Recipe Tips: Mix cottage cheese with<br />

chia seeds, frozen berries, and oats for<br />

a breakfast bowl; mash cottage cheese<br />

with avocado and spread on toast;<br />

add it to sautéed garlic, onions, frozen<br />

spinach, and curry powder for a quick<br />

palak paneer.<br />

7Quinoa is rich in protein and<br />

contains all nine essential amino<br />

acids. It’s used as a grain, but<br />

is actually a seed from a plant that’s<br />

related to spinach and chard, so it’s<br />

naturally gluten-free. Quinoa is also a<br />

great source of fiber, potassium, iron,<br />

and other key nutrients.<br />

Recipe Tips: Grind quinoa into<br />

flour and use as a pancake base with<br />

blueberries, vanilla, and honey; mix<br />

quinoa with lentils, ground pumpkin<br />

seeds, mushrooms, and onion, form<br />

into burgers and grill; toss quinoa<br />

with cherry tomatoes, shallots, basil,<br />

feta cheese, and olive oil.<br />

8Hemp seeds are rich in<br />

protein and amino acids, as<br />

well as magnesium, zinc, iron,<br />

B vitamins, and omega-3s. Combine<br />

them with beans for a complete protein.<br />

Recipe Tips: Toss hemp seeds with<br />

black beans, corn, red peppers, cilantro,<br />

and honey-lime vinaigrette; top oatmeal<br />

with raspberries, hemp seeds, and<br />

honey; sauté chard, red lentils, and<br />

garlic, and top with hemp seeds.<br />

SEPTEMBER 2020 • 43


Back in the 1960s when I was an aspiring<br />

jazz musician, sliders were one of my<br />

favorite foods. Only they weren’t called<br />

“sliders” back then—they were called<br />

“White Castle.” These scrumptious<br />

little mystery meat burgers with the<br />

grease-soaked buns and the little pickle<br />

in the middle were the most<br />

delicious things ever, and I always<br />

looked forward to picking up a box<br />

on the way home from a gig at 3 a.m.<br />

That was then. And to paraphrase a<br />

cigarette commercial from those same<br />

days, sliders “have come a long way,<br />

baby!” These modern-day Asian Sliders,<br />

for instance, are an upgrade from your<br />

typical “labor day burgers” in several<br />

ways. For one thing, they’re made from<br />

turkey, not beef. For another, they’re not<br />

greasy at all. They’re also not grilled at<br />

high temperatures, which is definitely<br />

a good thing because high-temperature<br />

grilling and charring can produce<br />

carcinogenic compounds. Finally, they’re<br />

seasoned with incredibly healthy spices<br />

such as ginger and sesame seeds—and<br />

to top it off, they’re baked!<br />

As great as protein and healthy fat<br />

are, there’s one dietary ingredient<br />

they’re lacking: fiber. But not this<br />

burger. The imaginative addition of<br />

½ cup of rolled oats adds 4 grams<br />

of fiber. Not exactly the equivalent<br />

of a cup of black beans, but still more<br />

fiber than the average burger. And for<br />

even more fiber (and flavor!), I highly<br />

recommend the avocado option.<br />

44 • SEPTEMBER 2020<br />

recipe makeovers full of modern flavor<br />

A <strong>Better</strong> (Mini) Burger<br />

Step up your burger game with super-tasty Asian Sliders—they are<br />

big on flavor, packed with good nutrition, and easy to make.<br />


Notes from the Clean Food Coach:<br />

These sliders are great with lettuce and avocado on whole wheat slider buns, or sliced and rolled into whole grain wraps.<br />

They’re also tasty chopped into a fresh green salad if you want to avoid the carb hit from bread.<br />

Photo: adobestock.com

Photo: adobestock.com<br />

make it!<br />

Asian Sliders<br />

Makes 8 Sliders<br />

Putting away food for fall and winter?<br />

Any uncooked turkey burgers can<br />

be frozen for up to three months.<br />

To prepare frozen patties, thaw<br />

overnight in the refrigerator and<br />

follow the baking instructions.<br />

1 egg<br />

2 Tbs. hoisin sauce<br />

1 Tbs. Dijon mustard<br />

1 Tbs. minced ginger<br />

1 clove garlic, minced<br />

1 tsp. salt<br />

1 lb. lean ground turkey<br />

½ cup whole rolled oats<br />

¼ cup thinly sliced scallions<br />

¼ cup black sesame seeds (or<br />

white)<br />

1. Preheat oven to 375°F. Spray large<br />

cookie sheet lightly with olive oil,<br />

and set aside.<br />

2. Place egg, hoisin sauce, Dijon,<br />

ginger, garlic, and salt in large<br />

bowl, and whisk to combine. Gently<br />

fold in turkey, oats, scallions, and<br />

sesame seeds, and mix well with<br />

clean hands, being careful not to<br />

overwork meat.<br />

3. Use ice cream scoop to form<br />

8 small, even patties. Arrange on<br />

prepared baking sheet, and bake<br />

about 15 minutes, until inserted<br />

meat thermometer reads 170°F.<br />

Per serving: 160 cal; 13g prot; 8g total fat<br />

(2g sat fat); 7g carb; 65mg chol; 450mg<br />

sod; 1g fiber; 1g sugar<br />

Featured Ingredient:<br />

Black Sesame Seeds<br />

The sesame seed has been around a long time, at least since the days of The<br />

Thousand and One Arabian Nights. In fact, sesame is the oldest known plant<br />

grown for its seeds and oil, and is especially valued in Eastern, Mediterranean,<br />

and African cultures. Sesame seeds are about 50–60 percent oil, and much<br />

of that oil contains sesamin and sesamolin, two important members of the<br />

lignan family of polyphenols (plant chemicals that are really good for you).<br />

When the seeds are refined (as in the making of sesame oil), two other<br />

phenolic antioxidants—sesamol and sesaminol—are formed.<br />

But you don’t need to know all the technical names of the lignan family to<br />

understand that these plant chemicals have major health benefits. Sesame seed<br />

lignans—including the aforementioned sesamin and sesaminol—enhance<br />

vitamin E’s absorption and availability, improve lipid profiles, and help normalize<br />

blood pressure. Animal studies show that sesame lignans enhance fat burning<br />

by increasing the activity of several liver enzymes that break down fatty acids.<br />


If you’re familiar with my book The Great Cholesterol Myth, you know that I’m not a<br />

fan of using cholesterol as the ultimate marker for heart disease risk. So I’m loath to<br />

tout the “cholesterol-lowering” properties of any food or supplement because I’m not<br />

at all sure that lowering cholesterol is the same as lowering the risk for heart disease.<br />

That aside, it’s worth noting that sesame lignans do help reduce cholesterol.<br />

In a study published in the Journal of Lipid Research, sesamin lowered both serum<br />

(blood) and liver cholesterol levels. The researchers suggested that sesamin deserves<br />

further study as a “possible hypocholesterolemic agent of natural origin.” And in<br />

a study in the Journal of <strong>Nutrition</strong>, 50 grams of sesame seed powder taken daily<br />

for five weeks improved total cholesterol, LDL (“bad”) cholesterol, cholesterol ratio,<br />

and antioxidant status in postmenopausal women. The researchers noted some<br />

improvements in sex hormone status as well, and suggested a benefit of sesame<br />

for postmenopausal women.<br />


Sesame seeds are very high in calcium, but much of it is bound to oxalic acid,<br />

making it less bioavailable than other forms of calcium. In parts of Japan, whole<br />

sesame seeds are prepared as a condiment known as gomasio, made by toasting<br />

whole sesame seeds with unrefined sea salt at high temperatures. This process<br />

may improve the assimilation of calcium by getting rid of the oxalates.<br />

Calcium aside, sesame seeds are a rich source of minerals, fiber, and protein.<br />

Two tablespoons of seeds contain 35 percent of the Daily Value for copper, 2 grams<br />

of fiber, and 3 grams of protein—more protein than any other nut or seed—plus<br />

other nutrients including iron, magnesium, phosphorus, potassium, and manganese.<br />

You can really enhance the nutty flavor of sesame seeds by toasting them in a dry<br />

skillet over medium heat until they’re golden brown. They come in shades of black,<br />

brown, and yellow as well as the more common beige variety. The black seeds have<br />

the strongest flavor.<br />

Tahini is made from hulled sesame seeds and is, therefore, a more refined product,<br />

though still delicious. Other traditional sesame-based dishes include hummus, a<br />

Middle Eastern appetizer made of ground chickpeas, garlic, and tahini; and baba<br />

ghanoush, which has a base of roasted eggplant seasoned with tahini, lemon juice,<br />

garlic, and salt.<br />

SEPTEMBER 2020 • 45


In The Low-Calorie Cookbook: Healthy,<br />

Satisfying Meals with 500 Calories or<br />

Less, Megan Olson poignantly shares<br />

how she went from “missing out on so<br />

many opportunities in life” because of<br />

her weight to finding joy and purpose in<br />

healthy cooking. She’s also the creator<br />

of Skinny Fitalicious (skinnyfitalicious.<br />

com), a blog dedicated to serving up<br />

tasty low-cal recipes and helping others<br />

overcome weight issues.<br />

What’s even more important than<br />

what you put in your mouth, says Olson,<br />

is being able to shift your perspective.<br />

“Mindset is the foundation of lasting<br />

weight loss,” she says. “When you have<br />

the right mindset, implementing good<br />

nutrition is easier.”<br />

This recipe for pad Thai—made<br />

using sweet potato “zoodles”—is one of<br />

Olson’s favorites from the new cookbook.<br />

Healthy Chicken Pad<br />

Thai<br />

Serves 4<br />

High in protein and fiber but<br />

low in calories, this healthy spin<br />

on chicken pad Thai is better<br />

for you than takeout. It combines spiralized<br />

sweet potato and an array of vegetables with<br />

a creamy lime-peanut butter sauce. You’ll<br />

love this for an easy and filling meal!<br />

SAUCE<br />

½ cup creamy unsalted, sugar-free peanut,<br />

sunflower, almond or cashew butter<br />

½ cup water<br />

1 Tbs. honey<br />

1 Tbs. fresh lime juice<br />

1 Tbs. rice wine vinegar<br />

2 Tbs. coconut aminos or soy sauce<br />

1 tsp. garlic powder<br />

1 tsp. ground ginger<br />


1 lb. chicken breast tenders<br />

46 • SEPTEMBER 2020<br />

make it!<br />

eating clean made easy<br />

The Skinny Secret<br />

After years of struggling with her weight, cookbook author<br />

Megan Olson effortlessly lost 80 lbs. by focusing on portion<br />

sizes and high-quality ingredients.<br />


1 Tbs. extra virgin olive oil<br />

2 large egg whites<br />

1 cup diced red bell pepper<br />

2 cups julienned carrots<br />

1 cup coarsely chopped red cabbage<br />

2 cups spiralized sweet potato<br />

2 Tbs. coarsely chopped raw cashews<br />

¼ Tbs. coarsely chopped fresh cilantro<br />

¼ Tbs. finely chopped green onions<br />

1. To make sauce: Mix together nut butter,<br />

water, honey, lime juice, vinegar, coconut<br />

aminos, garlic powder, and ginger in<br />

medium bowl.<br />

2. To make pad Thai: Add half of sauce<br />

to large skillet over medium heat. Add<br />

chicken breast tenders, and cook 5 minutes,<br />

until internal temperature reaches<br />

165°F. Transfer chicken and sauce to<br />

plate, and set aside.<br />

3. Add oil and egg whites to skillet. Cook<br />

egg whites 2–3 minutes, until scrambled,<br />

transfer to separate plate, and set aside.<br />

Add bell pepper, carrots, cabbage, and<br />

sweet potato to skillet. Cook vegetables<br />

5 minutes, then add chicken, remaining<br />

sauce, and egg whites. Toss to combine,<br />

and cook pad Thai 5 minutes, or until<br />

the vegetables are al dente.<br />

4. Serve pad Thai with cashews, cilantro,<br />

green onions, and remaining sauce.<br />

Store in refrigerator for up to 5 days.<br />

Per serving: 520 cal; 38g prot; 25g total fat<br />

(4.5g sat fat); 39g carb; 85mg chol; 310mg sod;<br />

7g fiber; 18g sugar<br />

Excerpted with<br />

permission from<br />

The Low Calorie<br />

Cookbook: Healthy,<br />

Satisfying Meals<br />

with 500 Calories<br />

or Less by Megan<br />

Olson (Page Street<br />

Publishing Co.,<br />

2020).<br />

Photo: Megan Olson


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SEPTEMBER 2020 • 47


easy ways to boost your nutrition<br />

A Honey Like No Other<br />

Manuka honey is not your ordinary sweetener—it adds an extra dose<br />

of key nutrients to recipes and boasts antibacterial properties.<br />

Manuka, a “super honey” from New<br />

Zealand, has made waves in recent<br />

years for its ability to enhance health<br />

and beauty. In addition to containing<br />

a variety of vitamins, minerals, and<br />

antioxidants, Manuka has potent<br />

bacteria-fighting qualities not found<br />

in other honey varietals. In fact,<br />

researchers have identified more<br />

than 80 different strains of bacteria<br />

that can be inhibited by Manuka,<br />

including some that are resistant to<br />

conventional antibiotics.<br />

As a bonus, it’s also great for<br />

cooking, and this delicious recipe is<br />

a great way to boost your resistance<br />

to nasty bugs and enjoy a sweet treat<br />

at the same time!<br />

Gluten-Free Maple Banana<br />

Oatmeal Bake<br />

Serves 8<br />

Warm, comforting, and full of flavor but no<br />

guilt, this filling breakfast will have you looking<br />

forward to morning (or any time of day!).<br />


1 cup mashed banana<br />

1 pasture-raised egg<br />

(or substitute flax egg)<br />

¹/3 cup cream nut butter<br />

3 Tbs. maple syrup<br />

3 Tbs. Wedderspoon Beechwood Honey<br />

¾ cup unsweetened non-dairy milk<br />

1 tsp. vanilla extract<br />

3 cups rolled oats<br />

½ tsp. baking powder<br />

GLAZE<br />

¾ cup raw cashews,<br />

soaked in boiling<br />

water for 10 minutes<br />

5 Tbs. non-dairy milk<br />

½ tsp. cinnamon<br />

2 Tbs. Wedderspoon<br />

Manuka Honey<br />

1 Tbs. maple syrup<br />

1 tsp. vanilla extract<br />

Wedderspoon<br />

Raw Beechwood and<br />

Raw Manuka Honeys<br />

1. To make oatmeal: Preheat oven to<br />

350°F and grease 8x8 baking dish.<br />

In large bowl, mix banana, egg,<br />

nut butter, maple syrup, honey,<br />

milk, and vanilla extract. Add oats<br />

and baking power, and mix until<br />

well combined. Add to baking<br />

dish, and bake 20–25 minutes.<br />

2. To make glaze: While oatmeal bakes,<br />

strain cashews and place in blender or<br />

food processor. Add remaining glaze<br />

ingredients, and blend until creamy.<br />

3. Remove oatmeal bake from oven, top with<br />

glaze, and enjoy!<br />

Per serving: 370 cal; 10g prot; 14g total fat (2g sat fat);<br />

54g carb; 25mg chol; 90mg sod; 6g fiber; 21g sugar<br />

Recipe by Rachel Mansfield, author of the new cookbook<br />

Just the Good Stuff and podcast host of Just the Good<br />

Stuff. Find her at rachlmansfield.com and on Instagram<br />

@rachLmansfield.<br />

Photo: Rachel Mansfield<br />

48 •<br />


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