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may2018CONTENTS/ VOLUME 80 | NUMBER 5
61
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is packed with
anxiety-busting
nutrients.
features departments
34 Health Secrets of 10 TREND WATCH 3 New Books for Her 30 NATURAL BEAUTY Don’t Sweat It
5 Strong Women A trio of standout selections from the Natural deodorants that effectively stop
True strength isn’t a matter of brute shelves. Plus, the latest on DHA, the best odor without clogging up your body’s
force. Rather, as these five women women’s multis, and more. elimination system.
reveal, it’s all about following your
passion and overcoming challenges. 24 HOT BUYS On the Cutting Edge 52 THE WISE FAT BURNER
Food and supplement products that Transforming Our View of Fat
42 Veggies for Breakfast we’re excited about this month. Leptin pioneer Kat James discusses the
These simple, savory morning importance of leptin balance for fat loss.
meals make it easier than ever to 26 CHECK OUT 10 Benefits of
get your daily dose of vegetables. Turmeric and Curcumin 56 ASK THE NUTRITIONIST What Men &
COVER PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: JEANNE KELLEY; PROP STYLIST: ROBIN TURK
From improved memory to healthier Women Should Know about Iron
48 6 Ways to skin, this versatile herb does it all. The plain truth about this key mineral.
Save Your Bones
Reduce your risk of osteoporosis 28 ASK THE NATUROPATHIC DOCTOR 58 COOK WITH SUPPLEMENTS Dive In!
and related issues later in life with Anti-Allergy Foods Our Mango Sunrise Vegan Ice Cream is
these practical bone-building tips. Manage allergy symptoms by packed with omega-3s.
switching to a low-histamine diet.
60 EATING4HEALTH
Eat Your Way Back to Calm
Seven foods to ease tension and take
26
Did you know
the edge off anxiety.
62 HEALTHY DISH
Harissa Roasted Salmon
turmeric can help
alleviate dry eye? This simple “tray meal” packs a
nutritional—and spicy—punch.
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Finding Your
Creative Director Rachel Joyosa
COMING Executive Editor Jerry Shaver
NEXT MONTH Associate Editor Elizabeth Fisher
Copy Editor James Naples
Beauty Editor Sherrie Strausfogel
Food Path
Go Natural in 90! Contributing Editors Vera Tweed, Helen Gray
Our summer Contributing Designer Rachel Pilvinsky
makeover series
Contributing Writers Jeannette Bessinger, CHHC,
is back with fresh Jonny Bowden, PhD, CNS, Kat
tips for customizing James, Emily A. Kane, ND, LAc,
Chris Mann, Melissa Diane Smith,
I’ve been the editor of Better Nutrition for 12 years this your supplement Lisa Turner, Neil Zevnik
month. I’m continually presented with all types of research, regimen,enhancing
Production Director Mark Stokes
your beauty, and
books, experts, products, etc. It’s one of the things I love eating more body- Editorial Offices 512 Main Street, Suite 1
most about this job—I’m exposed to different perspectives nourishing foods. El Segundo, CA 90245
310-873-6952
on health, and I’m always learning something new.
What I’ve found most challenging—and still do—is how 10-Point Tune-Up Vice President & Managing Andrew Amill
Director, HLG AAmill@aimmedia.com
to deal with opposing viewpoints when it comes to food for Men
Advice from a holistic Group Publisher Joanna Shaw
and supplements. There are so many schools of thought MD on which tests
800-443-4974, ext. 708 jshaw@aimmedia.com
surrounding what we should/shouldn’t eat. And conflicting you need and don’t Associate Publisher Bernadette Higgins
561-362-3955 bhiggins@aimmedia.com
studies complicate the matter even more. need to keep your
Midwest Ad Manager Lisa Dodson
Our nutritional philosophy is pretty simple—we believe prostate, heart, and 800-443-4974, ext. 703 ldodson@aimmedia.com
in a whole-food diet that emphasizes the cleanest food more healthy.
West Coast & Mountain Ad Manager Cindy Schofield
310-456-5997 cindyschofield@earthlink.net
choices possible (e.g., organic, non-GMO, grass-fed). Our
Retail Development Group 2400 NE 65th Street, Ste. 623
recipes are not scrutinized for fat or carb grams, but for the Get More at Fort Lauderdale, FL 33308
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purity of their ingredients. Within this ideology, however, betternutrition.com
there still exist many contrary opinions. Director of Retail Sales Joshua Kelly
We want to help you find your own food path amid the 800-443-4974, ext. 702 jkelly@aimmedia.com
diet dissent. That’s why we feature a variety of experts, Marketing Director Laureen O’Brien
laobrien@aimmedia.com
from The Truth About Beauty author and leptin expert Kat
Marketing Designer Judith Nesnadny
James, who endorses a high-fat, very low-carb diet (p. 52), jnesnadny@aimmedia.com
to chef and nutrition coach Lisa Turner, who avoids limiting Accounting & Billing Yolanda Campanatto
310-356-2248 ycampanatto@aimmedia.com
any one food group from recipes (p. 60).
Apple Ginger Marketing Coordinator Carl Kurdziolek
For example, I know that I’m someone who will never Crumbles 816-216-7663 ckurdziolek@aimmedia.com
eliminate meat from my diet. I don’t eat meat every day, The combination of
but I feel good when I eat it, and it doesn’t cause digestive apples, cranberries,
discomfort the way certain other foods do, such as wheat honey, cinnamon,
and ginger cookies
or soy. That’s just my body. I have friends whose lives were
makes this dessert
changed by giving up meat. They never felt better. an irresistible one! Chairman & CEO Andrew W. Clurman
Senior Vice President, Treasurer, and CFO Michael Henry
What matters most is how particular foods make you Chief Innovation Officer Jonathan Dorn
feel, and what your gut tells you. Experience and intuition Natural Beauty Vice President, Controller Joseph Cohen
Vice President, IT Nelson Saenz
are the most powerful tools when it comes to finding your View our list of Best Vice President of People & Places JoAnn Thomas
of Natural Beauty AIM Board Chair Efrem Zimbalist III
optimal diet. Here’s to enjoying your food and finding peace
Award winners, down-
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6 • MAY 2018
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trendWATCH ///BY THE EDITORS OF BETTER NUTRITION
Glow15: A Science-Based Plan Women’s Health Matters: Food for Life: Delicious
to Lose Weight, Revitalize Your The Influence of Gender on Disease & Healthy Comfort Food
Skin, and Invigorate Your Life BY DR. KAREN JENSEN, ND from My Table to Yours!
BY NAOMI WHITTEL (Mind Publishing, 2017) BY LAILA ALI
(Houghton Mifflin (St. Martin’s Press, 2018)
Harcourt, 2018)
Did you know that most
medical protocols for Four-time undefeated
It was over a cup of treating women world boxing
citrus bergamot
tea that Naomi
win 0
1 of 1pies!*
are based on
clinical studies
win 0
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Ali retired win 5
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fre e co fre e co fre e co
Whittel, mother done on men? from the ring
of four and CEO of Or that women fare in 2007, but she
Twinlab, first learned about the little-known— worse than men after a heart attack, and heart still packs a one-two punch in the kitchen.
but hugely powerful—science of autophagy, disease in women remains underdiagnosed The health-minded mom and host of OWN’s
wherein cells remove toxins, recycle parts, and and undertreated? Dr. Karen Jensen, ND, a Home Made Simple channels her culinary
repair their own damage. Autophagy is like a Canada-based naturopathic doctor who has mantra—“Nutrition is king, but flavor is
built-in fountain of youth buried deep within 25 years of clinical experience, is on a mission queen”—in the new cookbook Food for Life:
our cells. When it’s nurtured, you thrive—and to help women understand their unique set Delicious & Healthy Comfort Food from My
as you might imagine, when it’s not function- of health challenges. This book is packed (and Table to Yours!. Her knockout recipes range
ing optimally, age-related problems such as we mean packed!) with an incredible amount from the hearty and all-American (Very Veggie
diabetes, cancer, and dementia can develop. of useful, empowering information. Jensen Soup) to the wholesomely spicy (the bone
How can you maximize this process for offers detailed advice on what treatments broth-based South Indian Coconut Chicken Curry)
healthy, beautiful aging? That’s exactly what are available to you (including nutrient- and to the full-on fortifying (homemade kefir-and
Whittel set out to uncover. In Glow 15, she herbal-based options), which ones are the kale-infused West Coast Southern Greens).
shares research and advice that she learned safest, and which are the most effective. There Food for Life focuses on fruit, veggies,
from experts in the field, including MDs, are more than 15 conditions discussed, including and other tried-and-true whole foods. But
dermatologists, sleep doctors, nutritionists, hormonal balance, adrenal and thyroid health, Ali—who has a line of supplements coming
and fitness physiologists. The book details the perimenopause and menopause, breast disease, in mid-2018— doesn’t shy from tossing extra
best ways to harness the power of autophagy estrogen dominance, urinary incontinence, nutrients into her clean cuisine. “If your body
through diet, exercise, and more. Plus, there's fertility, mood, sleep, and osteoporosis. This is can process it, you’re going to get energy
a collection of Whittel‘s favorite autophagy- a must-read for women of all ages. from it,” she says. —Chris Mann
enhancing recipes, such as "AutophaTea"
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Spinach, and Cheese Egg Muffin, and Herbed WIN ONE OF THESE BOOKS!
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10 • MAY 2018
trendWATCH
GIVES
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According to the CDC, 20 million
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Back To
The Roots
This rapidly growing startup
is changing the way people
view their relationship
with food ///By Neil Zevnik
It was a offhanded comment about growing mushrooms in coffee grounds that altered Berkeley
It all started with a random factoid in a grads Nikhil Arora and Alejandro Velez career paths—and lives.
business ethics class at the University
of California, Berkeley: Mushrooms can
be grown in coffee grounds. Then came conscience or concern has become passé; success, the company’s mission expanded
buckets of coffee grounds with mush- chasing down values with an emphasis into providing simple foods with
rooms sprouting wildly, cluttering up a on workable models is the new norm. complete transparency throughout the
frat house kitchen during Spring Break. process. How about breakfast cereals
Soon thereafter those mushrooms were The Passion with three straightforward ingredients?
on the menu at Alice Waters’ legendary Meet Alejandro Velez and Nikhil Arora, who In environmentally friendly packaging,
restaurant Chez Panisse. turned away from Wall Street and focused of course.
Fast-forward to today, and the result on Main Street instead. Individually The goal was to get their products
is Back To The Roots, a wildly successful intrigued by that random coffee grounds into stores all over the country, so that
start-up that aims to change the way minutia tossed out by their professor, they kids across the social spectrum can
the next generation views and experi- joined forces to experiment. One thing led connect to their food in a fun way, learn
ences its relationship to everyday foods. to another, and suddenly they were tossing about where it all comes from, and get a
Founded by two eager and dedicated their lucrative finance-sector job offers healthy meal in the bargain. Done, and
Berkeley grads, this company is introduc- out the window and nurturing fungi. done. From Costco to Whole Foods, from
ing families to the sources of their food They discovered that people were Home Depot and Target to New York
and providing a template for healthier fascinated with the process and wanted City public school cafeterias, Back To
eating, especially in underserved and to participate. Thus was born the notion The Roots is making a difference.
low-income communities. that you didn’t need to have access to a Alex says it best: “It takes a village
Like so many of the progressive “back 40” to teach your kids how stuff to raise a child, and it takes a village
companies created by millennials that grows—you could do it on a windowsill, to raise a business. The thousands of
are springing up across the social and or a kitchen table, or, better photos we receive of families—it’s
economic landscape, this one is fueled still, in a classroom. Thus was awesome to see the tangible impact
by creativity and powered by passion. born the Mushroom Kit, and these products can have, and the spark
Chasing the almighty dollar without Garden in a Can, followed of curiosity they can light in a child’s eye!”
by a Water Garden that As a B-Corp certified company, “Back
incorporates a home for fish, To The Roots” is a perfect example of
web exclusive! and a Kitchen Herb Garden.
“Gardening is magic,” says
the new consciousness and conscience
emerging in the marketplace. It all
Visit betternutrition.com for a
recipe for Apple Ginger Crumbles, Nikhil. “We want to inspire starts small and grows. The plants, the
featuring Back To The Roots every family to experience products, the ideas, the movement. And
Biodynamic Cinnamon Flakes. the magic of growing food.” we all know about the little acorn and
Spurred on by its initial the great oak tree, right?
Neil Zevnik is a private chef in Los Angeles who tends to the culinary needs of the rich and famous; blogs about food, nutrition, and the environment for The Huffington Post; and
volunteers with marine mammal rescue whenever he can. Learn more at neilzevnik.com.
18 • MAY 2018
CLEANSE
HAPPY
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is your body is really good at cleansing, but due to the number of toxins we’re exposed
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*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.
In terms of protein, how do you stay does something for me in the morning it works for you, awesome. So in no way
energized during long hours on set that coffee didn’t. I've run rather anxious am I negating that or taking away from
with a plant-based diet? in my whole system ever since I was a kid. that. But for me personally, I just know
Everybody asks me that, but some of our Once I stopped drinking caffeine—and being able to find that alternative that
biggest mammals, gorillas and elephants, I was drinking about five cups of coffee I know is holistic boosts my spirit even
are vegan. I’m constantly eating quinoa, a day—I felt like a whole new person. I more and makes me feel really great.
chickpeas—all those plant things that have couldn’t believe it. I feel like I wasted years
protein in them. I also love Vega protein of my life, and I realize that caffeine was What spiritual practices nourish your
powder and thinkThin and Vega protein exacerbating that anxiety so much. I drink mind and body?
bars. And there’s a vegan bar called No a lot more water now. And my favorite Mornings I believe are super, super sacred,
Cow that’s delicious. I always have some (caffeine-free) tea is by Ron Teeguarden, and I do this book called A Course in
sort of snack on me, which is key. the Dragon Herbs guy. I drink his Spring Miracles that I discovered when reading one
Dragon Longevity Tea occasionally with of (spiritual teacher) Marianne Williamson’s
That is some ER-worthy readiness! honey and almond milk in it. I love it. books. And I work with this fantastic
One of my costars went vegan for about energy healer named Janet Raftis. She’s
a month. For him, it just became a little Does your holistic approach to health based in Atlanta, so we do a lot of remote
difficult having to prep his meals before include supplements? healing sessions over the phone. She PHOTOS: (FROM TOP) RYAN WEST; ELIZABETH SISSON/NBC
coming to set every day, but in the month I take a lot of vitamins and supplements. sends you the audio afterwards so you can
he did it, he was like, ‘I do definitely have I recently began doing acupuncture and sit and listen to them as many times as you
so much more energy.’ And I don’t drink started taking a lot of Chinese herbs from need. She has a lot of guided meditations
caffeine or coffee, so maybe that’s a my acupuncturist. I love being able to that I’m always listening to. She’s done a
change in my diet that sustains me too. reach out to that when I’m feeling low or ton of retreats that I go to. We do a lot of
feeling, like, oh, my stomach hurts. I intuitive coaching together. So she coaches
How has eliminating caffeine been believe in medication—I know a lot of people me on how to use the tools that she uses
a game changer for you? need medication, and I’m not denouncing on myself. I got certified with Reiki through
I love having a big thermos of hot water that at all. I have family members who are her, so I do it myself now, which has been
with lemon on me at all times now. It on antidepressants, and I’m like, great, if a complete game changer as well.
Chris Mann is a celebrity wellness and fitness writer, natural health brand storyteller, entertainment author and journalist, and digital-content producer (ChrisMann.tv). Check out his blog, wellseeingtv.com.
20 • MAY 2018
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The spice that gives curry and mustard their bright yellow colors, turmeric has become squamous cell carcinoma. Many skincare
a leading herbal ingredient in supplements, drinks, and foods because it promises a mind- products contain turmeric or curcumin to
boggling array of health benefits. And the evidence from studies, with turmeric or its treat blemishes and soothe irritation. The
bioactive extract, curcumin, continues to grow. Although the way the herb works is not herb is also taken as a therapy for eczema
fully understood, it’s known to be an anti-inflammatory and antioxidant, reducing risk for and psoriasis by natural practitioners.
some cancers and enhancing many aspects of health. Here are a few of its documented uses:
26 • MAY 2018
Healthier Arteries. With age, Curcumin reduced inflammation and product
the ability of arteries to dilate improved the body’s ability to use insulin, PICKS Nature’s
Answer
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28 • MAY 2018
* Most citrus fruits * Fresh fruits (mango, pear, watermelon, they have virtually zero side effects.
* Aged cheese, including goat cheese apple, kiwi, cantaloupe, grapes) The “debris” of your body reacting to an
* Nuts (walnuts, cashews) * All fresh vegetables except tomatoes, irritant, as well as the irritant itself, are
* Some vegetables (avocados, eggplant, spinach, avocado, and eggplant readily broken down and readied for
spinach, and tomatoes) * Dairy substitutes (coconut milk, rice elimination with the help of enzymes.
* Smoked fish and certain species of fish milk, hemp milk, almond milk) And remember: enzymes aren’t just
(mackerel, mahi-mahi, tuna, anchovies, * Cooking oils (olive oil, coconut oil) to help you digest your food. Your entire
sardines) * Leafy herbs such as parsley, cilantro, immune system works enzymatically. The
oregano, dill, and thyme burden of plastic and packaged food in
The following foods not only contain * Herbal teas the modern world has taken a toll on our
histamine, but may induce the release of ability to produce adequate enzymes for
our own histamine from the mast cells Supplements & More for Allergies optimal health and digestion. So enzymes
and basophils: In addition to trying a low-histamine are universally helpful, and it’s hard to
diet for a few months, avoiding irritants go wrong with a product that contains
* Alcohol is the key to calming allergy symptoms— the basic groups of enzymes: protease, or
* Bananas unfortunately, that’s easier said than proteolytic enzymes (to digest protein),
* Chocolate done, unless you want to wear a mask all lipase (to digest fats), amylase (to digest
* Cow’s milk the time! starches), cellulase (to digest cellulose,
* Nuts Try to keep your home clean, especially a prevalent food fiber), and phytase (to
* Papaya the bedroom. Avoid synthetic bedding and digest phytic acid, the hard-to-digest part
* Pineapple sleepwear, which create electromagnetic of legumes and grains).
* Shellfish static, attracting particulate matter that For keeping the nasal passages free
* Strawberries will inevitably drift up your nose or of irritants, neti pots can be helpful—
* Tomatoes down your throat. A high-quality but they work better preventively than
* Wheat germ air filtration system—especially in the acutely. Once your nasal passages are
* Many artificial preservatives and dyes bedroom—is also a good investment. stuffed up, I prefer steam inhalation.
There are DAO supplements on Just put a few drops of essential oils and
And then there are some foods that the market, as well as excellent combo half a cup of hot water in a bowl. Place
block the DAO enzyme: products that contain enzymes to the bowl at a table where you can sit
break down protein, fats, sugars, and comfortably, draping a big towel over
* Alcohol fiber. Enzymes taken with food, at the your head, shoulders, and the bowl. Close
* Energy drinks beginning of a meal, can help your eyes and breathe deeply for several
* Black tea your body digest and minutes while the aromatic steam rises.
* Mate tea assimilate the nutrients. Peppermint, eucalyptus, thyme, and
* Green tea Enzymes taken on oregano are all good choices for this
Healthy Tip! an empty stomach method of decongestion. Frankincense
You might be thinking that Take enzyme supplements are my favorite (boswellia) is also a fantastic and
this doesn’t leave you with between meals to reduce anti-inflammatory fragrant medicinal plant that has been
inflammation and help your
much to eat, but freshness is body get rid of allergy- supplement, because used since antiquity as a decongestant,
key when you have histamine inducing irritants. anti-inflammatory, and antiseptic.
intolerance. Fresh-caught fish Supplements to help your body with
or meat that is degutted and histamine balance, as well as soothing
either frozen or cooked immedi- your mucous membranes, include
ately is fine. Fish or meat that has vitamin C and bioflavonoids. Make
been sitting around in a package sure your vitamin C product is
will likely exacerbate histamine sugar-free and buffered (usually with
intolerance. In addition, try these calcium and magnesium, to bring the
low-histamine foods: pH to 7, which allows for absorption).
Quercetin and turmeric are my favorite
* Eggs food-based bioflavonoids.
* Gluten-free grains such as rice Do you have a question for Dr. Kane? Email it to
and quinoa editorial@betternutrition.com with “Ask the ND” in
Pure peanut butter the subject line.
*
MAY 2018 • 29
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feature aromatherapy in its pages). Based in Honolulu, she writes about beauty, spas, health, cuisine, and travel. Her
weeks to allow your body to adjust.” work has appeared in more than 100 magazines, newspapers, guidebooks, and websites.
30 • MAY 2018
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HEALTH
OF
The experts share their wellness
wisdom—from essential supple-
ments to relaxation techniques
By Vera Tweed
S
trength isn’t a matter
of using brute force
or gritting your teeth.
Rather, as these five women
reveal, it’s a matter of following
your passion and working hard
to overcome challenges. They
generally eat clean, natural diets, avoiding
gluten or other problem triggers as appropriate,
and tailoring food, exercise, and supplement
regimens to their personal needs. And, they’re
all enhancing the lives of others while taking
care of themselves, a combination that continues
to build strength and happiness.
34 • MAY 2018
SECRETS
STRONG
WOMEN
LAURIE STEELSMITH, ND doctor and author of Growing Younger
Every Day and other books. And she’s
the mainstream allopathic, Western
medical model could not.”
dedicated to helping patients unleash that
ability. “I love to see the huge transforma- Personal Favorites
tions naturopathic medicine can bring HEALTHY FOOD: Green drinks
to people’s lives,” she says. “It is deeply PHYSICAL ACTIVITY: Open-water swimming
fulfilling.” But a health condition once in the ocean in big waves while listening
threatened her ability to function. to my favorite music
While in naturopathic medical WAY TO UNWIND: Iyengar yoga
school, Steelsmith was diagnosed with
“Joyful exercise borderline lupus, a potentially crippling Top Healthy Habits
autoimmune disorder. “As my condition k Exercise, exercise, and more exercise
not only works out worsened, I was faced with the frightening k A centering meditation first thing
your physical body prospect of losing the use of my hands,” every morning
but also contributes she recalls. But instead of giving up, she k Eating a healthy and varied diet
focused on finding the root cause. k Finding ways to laugh at bad situations
significantly to your Months of working with naturopathic
mental well-being.” physicians revealed underlying food Supplements
allergies and leaky-gut syndrome, and “Everyone is unique,” says Steelsmith,
treating these left her symptom-free. “so the supplements I take are specific to
“I believe that we’re all born with an “I knew then that I had found my life’s my particular needs and not necessarily
inherent ability to create health and work, and that this unique form of medicine recommended for everyone.” They include
wellness,” says Laurie Steelsmith, ND could dramatically change people’s everyday reishi mushroom, zinc, vitamin D, chaste
(drsteelsmith.com), a leading naturopathic lives and relieve suffering in ways that tree berry, and fiber.
MAY 2018 • 35
and improved her energy, mood, sleep, but is also the mother of two and
JOY STEPHENSON-LAWS and resistance to colds. And the doctor’s stepmother of five. How does she make
prediction never came true. “Being it all work? “It starts with prioritizing,
nutritionally balanced and performing proper planning, communication, and
some type of physical activity allowed being well organized,” she says. “My aim
me to skip the symptoms,” she says. is to balance family, clients, and time
for myself.”
Personal Favorites On her journey to
HEALTHY FOOD: Avocado Did You success, Facteau has
PHYSICAL ACTIVITY:
Playing golf and
Know? reinvented both
her personal and
“It’s very important walking the course Only men were allowed professional lives.
to enlist in Civil War
that as women, we WAY TO UNWIND:
armies, but several
After being a traditional
Listening to music and wife and mother, she
educate ourselves playing with her four
hundred women joined
went through a divorce,
the fight, disguised
about what nutrients German Shepherds as men. went back to school,
we may need to and started a nutrition
Top Healthy Habits practice. “The transition from
adjust at different k Avoiding processed foods and soda an independent, college-educated
periods in our lives.” k Getting enough exercise to maintain woman who chose to take a pause in
healthy muscle and keep body fat life and stay at home to raise children,
below 26 percent and to then re-enter the workforce, was
Nearly 30 years ago, Joy Stephenson-Laws k Periodically testing nutrients and incredibly difficult,” she says. But she
founded a law firm that specializes in keeping them balanced found the strength to follow her passion
healthcare, and she continues to be its k Drinking alkaline water and overcome adversity.
managing partner. Over the years, she says, “Simply put, I enjoy helping people,”
“I saw firsthand how the lack of credible Supplements she says. Starting a new business was
and easy-to-understand health information Based on nutritional test results: liposomal no easy feat but, she says, “The rewards
negatively affected lives, and I was vitamin C, vitamin D, B complex, and have been tenfold.” And, she even found
determined to do something about it.” magnesium. the time to remarry.
She became a health advocate, founding .
two nonprofit organizations, The Bili Personal Favorites
Project (thebiliproject.org) to fight bile LARA FACTEAU HEALTHY FOOD: Raw cheese, raw nuts, raw
duct cancer, and Proactive Health Labs dairy, avocado, dark chocolate, red wine
(phlabs.org) to educate people about PHYSICAL ACTIVITY: Tennis
health and provide nutritional testing. WAY TO UNWIND: Sitting on the couch
She’s also the coauthor of Minerals— with her husband while enjoying a glass
The Forgotten Nutrient. of pinot noir and reflecting on their day
Along the way, a personal health and many blessings
challenge helped fuel her mission. In
her early 40s, her doctor predicted that Top Healthy Habits
even with a healthy diet and exercise, k Prayer
she would inevitably need medications “Find something that k Quarterly cleansing
to control menopausal symptoms such you’re passionate k Working out at least 3 days a week
as hot flashes, depression, difficulty sleeping, k Centering her routine around her
weight gain, and water retention. about and commit priorities
Not ready to accept such a fate, the time to do it.” k Spending time with friends and family
Stephenson-Laws dove into research k Finding humor in all aspects of life
and found that nutritional testing was
vital. For example, she learned that her A nutritional therapist with specialized Supplements
body couldn’t absorb vitamin C well training in homeopathy and digestive Occasional prebiotics, probiotics, and a
from food and most supplements, but health, Lara Facteau not only runs Palo blend of omega-3, -6, and -9 fats.
liposomal vitamin C solved the problem Alto Nutrition (paloaltonutrition.com),
36 • MAY 2018
SKINCARE INGREDIENT: Hyaluronic acid see in her practice. “The misery I see is
ADINA DIAZ PHYSICAL ACTIVITY: Yoga and hiking profound,” she says. Embarking on an
WAY TO UNWIND: Having a good dinner expanded mission of enhancing not
and relaxing with friends just the physical health of
others, but bringing more
Top Healthy Did You enlightenment and
Habits Know? love to the world,
k Drinking home- In Victorian England, a leading she wrote a book,
made green military surgeon and war hero, Radiant Again
smoothies to Dr. James Barry, was really Margaret & Forever, and
“Just because it’s maintain energy Bulkley in disguise, because medical
schools barred women when she
began lecturing
at work extensively.
‘green’ doesn’t mean k Yoga 4–5 times a enrolled in 1812. Dr. Barry’s true On a personal
it’s not glamorous.” week identity remained a secret level, Hall realized
k Tracking monthly until after her death at the that it’s vital to
cycles and adjusting age of 70. understand what
“I try to stay clean and natural, internally food to stay balanced brings you joy and to
and externally, as much as humanly do those things, and began
possible, because our body is our vehicle,” Supplements surrounding herself with like-minded
says skincare guru Adina Diaz (natural- Echinacea, goldenseal, or vitamin C people, from spiritual leaders to workout
feelingspa.com), whose passion is when exposed to people who are sick, buddies. And, she keeps her hormones
enhancing natural beauty and wellbeing such as clients with a cold. balanced to youthful levels. For women
for her clients with organic skin treat- of child-bearing age, she emphasizes,
ments. “What we put on our body and in “Don’t take birth control pills; they
our body is all connected,” she says. “It’s
PRUDENCE HALL, MD disrupt hormone balance profoundly.”
all fuel for our skin, for our energy, and .
for our mental health.” Products with “fra- Personal Favorites
grance,” for example, can cause headaches HEALTHY FOOD: Brussels sprouts
and other nasty side effects, whereas PHYSICAL ACTIVITY: Yoga and weight
organic makeup and skincare ingredients training
can nourish and enhance health. WAY TO UNWIND: Sitting in a massage
To stay on top of her game, Diaz has chair in front of a fire and listening
learned not to let her work life take to ethereal music
over her whole life. “You’re no good “Women are light,
to anybody if you burn out,” she says. Top Healthy Habits
Putting aside time to pamper yourself, we’re hope, we’re k Spending close to an hour daily on
with a mask or bath with Epsom salts, compassion.” physical exercise and meditation
or getting a massage or mani-pedi, is an k Intermittent fasting on four days
important part of maintaining balance. of the week
Diaz grew up with fresh herbs and An integrative physician for nearly k Doing things that are emotionally
food from a garden, in a family that took 35 years and a pioneer in natural, nourishing
a holistic approach. Her grandmother bioidentical hormone therapy, Prudence
would use fresh aloe to treat a rash, and Hall, MD (thehallcenter.com), has some Supplements
as a child, she learned about caring for very simple advice: “Live your life to Customized bioidentical hormones,
the environment. Now, working with the fullest—make your life matter, it’s vitamins C and D, melatonin and
organic ingredients, she says, “It’s all precious—and if something doesn’t work, magnesium at night, and customized
circled back to my heritage.” don’t whine but work hard to fix it.” nutritional formulas as needed.
After helping many patients overcome
Personal Favorites their health challenges, Hall ran into Contributing editor Vera Tweed has been researching and writing
about supplements, holistic nutrition, fitness, and other aspects of
HEALTHY FOOD: Unsalted blue corn chips a big one of her own: how to reach healthy living since 1997. She is the author of several books, including
Hormone Harmony: How to Balance Insulin, Cortisol, Thyroid, Estro-
with guacamole and help more people than she can gen, Progesterone and Testosterone to Live Your Best Life.
38 • MAY 2018
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Having trouble packing enough
vegetables into your diet? These
simple, make-ahead recipes can
help you meet a third of your
daily requirement before you
even leave the house
By Lisa Turner
he latest guide-
lines say that
you should eat
between 2½ and
6½ cups of vegetables
per day. That’s a lot of
veggies, and can be hard
to do—unless you start
early. Try these simple,
savory breakfast recipes to
sneak in a full cup of vegetables
with your morning meal.
PHOTO BY PORNCHAI MITTONGTARE | FOOD STYLING BY CLAIRE STANCER | PROP STYLING BY ROBIN TURK
42 • MAY 2018
Frittata Muffins
Makes 12 Muffins
These simple, to-go frittata muffins include
leeks, mushrooms, asparagus, and tomatoes.
Make a big batch in advance, and freeze for
future use—just pop them in the microwave
for a fast, protein- and fiber-rich morning
meal on the go.
6 eggs
½ tsp. salt
½ tsp. pepper
4 oz. shredded fontina cheese
1 cup loosely packed chopped chard
1 small leek, thinly sliced crosswise
1 cup mushrooms, thinly sliced
1 cup sliced asparagus
4 oil-packed sundried tomatoes,
finely chopped
MAY 2018 • 43
Root Vegetable Hash
Serves 6
Sweet potatoes, turnips, parsnips, purple potatoes, and kale
make this a hearty, fiber-rich morning meal. You can prep the
root vegetable base in advance, then sauté with precooked
breakfast sausage and shredded kale in the morning for a
five-minute breakfast.
Per serving: 380 cal; 26g prot; 19g total fat (4.5g sat fat); 28g carb;
85mg chol; 730mg sod; 5g fiber; 4g sugars
Ginger-Beet Smoothie
Serves 4
Beets, spinach, celery, fennel, and cucumber are whirled into a bright,
nutrient-packed smoothie that can be made the night before, then shaken
up before serving. Steamed beets add a creamier texture, but you can grate
raw beets for faster prep. Or swap in leftover cooked sweet potatoes or
winter squash.
Per serving: 60 cal; 2g prot; 1g total fat (0g sat fat); 11g carb; 0mg chol; 110mg sod;
3g fiber; 5g sugars
44 • MAY 2018
UTERINE AND BREAST HEALTH. NORMAL FIBRIN ACTIVITY. HORMONE BALANCE.
DON’T PLAY ROULETTE WITH YOUR HORMONE AND REPRODUCTIVE HEALTH.
*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. Learn more by calling (800) 490-1566.
Avocado Hummus A BREAKFAST BRIMMING
Toast WITH VEGGIES
Serves 4
Avocado and green peas are Here's a quick and easy way to sneak
whirled with chickpeas for in a serving (or more) of fruits and
a bright, lemony hummus. vegetables—add one of these nutrient-
Make it the night before, dense powders to a morning smoothie
then spread on toast with or bowl of oatmeal.
yellow peppers, arugula,
and red onions. Or turn it
into a breakfast wrap for a
to-go meal. Flora
Red Beet Soluble
Crystals
1 can chickpeas, drained
1 large avocado, peeled and
pitted
1 cup thawed frozen green
peas
Natural Factors
1 cup loosely packed Whole Earth
chopped greens (kale, 1. Combine chickpeas, avocado, peas, & Sea 100%
spinach, or chard work well) Fermented
greens, olive oil, and lemon juice in Organic Greens
2 Tbs. olive oil
blender or food processor, and
Juice from ½ lemon
4 large slices whole-grain, gluten-free, purée until smooth.
or paleo-friendly bread, toasted 2. Spread each piece of toast with hummus.
1 medium yellow pepper, cored and thinly Divide yellow pepper, onion, and arugula Vibrant Health
sliced among toasts, and serve immediately. Spectrum Vibrance
1 small red onion, thinly sliced Antioxidant
1 cup loosely packed baby arugula Superfood
Per serving: 350 cal; 12g prot; 17g total fat (2.5g
sat fat); 41g carb; 0mg chol; 280mg sod; 8g fiber;
5g sugars
They won’t replace the fiber or the full spectrum of antioxidants found in whole vegetables, but these supplements can help fill
some gaps if you have difficulty getting your recommended daily servings.
Lisa Turner is a chef, food writer, product developer, and nutrition coach in Boulder, Colo. She has more than 20 years of experience in researching and writing about nourishing foods, and coaching people toward healthier
eating habits. Find her at lisaturnercooks.com.
46 • MAY 2018
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48 • MAY 2018
MAY 2018 • 49
Stress Your Bones Greens, vegetables, and fruits are rich protein consumption improves bone
It sounds counterintuitive, but the in other nutrients needed for bone density and decreases the risk of fractures,
bones respond to impact by getting health, including calcium, magnesium, especially in older women.
denser and stronger. Running, jogging, potassium, and boron. One study found The difference seems to be intake
tennis, or jumping rope are good that people who ate few plant foods had of calcium and plant foods. As long as
choices; or just jump in place 10–20 an 88 percent higher rate of hip fracture, calcium intake is adequate and your diet
times, twice a day. In one study, that compared with those who ate five servings includes ample amounts of alkalizing
much jumping significantly increased of fruits and vegetables per day. fruits and vegetables, protein intake is
bone density. In one study, people who ate broccoli, likely to be helpful, not harmful, to bones.
If your knees don’t love to jump, cabbage, parsley, or other plants had less
strength training is another great bone breakdown. Onions are especially Watch Your Weight
choice. Studies show increases in bone protective: women who ate the most had When it comes to bone health, you
density, size, and strength, as well as a 20 percent reduction in hip fractures. can be too thin. In general, low body
reductions in bone loss, in people who weight is the primary factor contributing
do weight-bearing or resistance exercise. Be Protein-Smart to reduced bone density and bone loss
Strength-training also increases muscle Protein makes up about half the in menopausal women—the group
mass, encourages weight loss, improves volume of bones and provides their most likely to suffer from osteoporosis.
coordination, and can reduce the risk of structural matrix. But dietary protein Losing a large amount of weight, as well
falls and fractures. can be detrimental or beneficial to bones, as yo-yo dieting and repeatedly gaining
depending on the amount and type of and losing weight, are especially
Concentrate on Vitamin K protein you eat, your calcium levels, harmful to bone health. In one study,
Kale, spinach, collards, chard, turnip and the acid/base balance of your diet. bone lost during weight loss was not
greens, and other dark leafy greens A few studies suggest that high-protein regained, even if weight was regained.
are rich in vitamin K, which works in diets can increase calcium excretion, People on super-low-calorie diets are
concert with vitamin D and bone-building deplete calcium from bones, and increase especially at risk—eating less than
minerals. Vitamin K also reduces the risk of osteoporosis. But most studies 1,000 calories per day can reduce bone
risk of calcification when taking calcium show that low protein intake can hamper density, regardless of your weight.
supplements—studies show that people calcium absorption and may impact bone Being too heavy isn’t good for bones
with higher intakes of vitamin K have formation and breakdown. In one study, either. Obesity can reduce bone density
a 57 percent reduced risk of dying from women who ate 86 grams of protein per and volume, and the stress of excess
cardiovascular disease, and an 81 percent day lost less bone mass than women weight increases the risk of fractures.
reduction in fractures. who ate 60 grams. Additionally, higher
Call on Collagen
In addition to calcium, magnesium,
THESE SUPPLEMENTS CAN HELP BOOST YOUR BONE HEALTH
and other supplements, adding collagen
to your diet may benefit bone health.
American Natrol NeoCell
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Ester-C with Absorption Collagen bones. While most studies have examined
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Complex
health as well.
If you eat meat, bone broth is one
of the most efficient dietary sources of
collagen. Gelatin, from grass-fed sources,
is another option—make fruit-based
Jello, gummies, or marshmallows for
collagen-rich snacks. If you don’t eat
Doctor’s Best
Calcium Natural Factors meat, look for nutrients that support
Bone Maker BioSil Bone collagen synthesis, most notably vitamin
Complex Collagenizer
Ultra C, biotin, silica, and amino acids (proline,
lysine, and glycine).
Lisa Turner is a chef, food writer, product developer, and nutrition coach in Boulder, Colo. She has more than 20 years of experience in researching and writing about nourishing foods, and coaching people toward healthier
eating habits. Find her at lisaturnercooks.com.
50 • MAY 2018
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thewiseFATBURNER/ STORIES OF TR ANSFORMATION FROM NUTRITION & LEPTIN PIONEER K AT JAMES
The idea that you can change your diet to diabetes doctors and their patients to follow
make your body burn fat as its primary her protocol. Neurological, functional
fuel is something I first heard about in medicine, fertility, and other clinics around
2002, when I was introduced to Kat the world have since followed suit.
James and her then-radical dietary views. Today, with a tidal wave of science
Having endured a 12-year battle with validating James’s theories—and many
an eating disorder and near liver failure, formerly fat-shy doctors, authors, and
James began overhauling her diet. After bloggers jumping on the high-fat band-
years of trial and error, she discovered a wagon—we sat down with the woman affects every other hormonal, neurological,
sustainable way of eating that left her 10 who’s been called the “Jane Goodall of inflammatory, digestive, and immune
dress sizes smaller, brightened her dark leptin.” We talked about her revolutionary process in the body. So, merely having
moods, and freed her of food obsession. ideas and her 27-year track record of the ability to burn off some fat sometimes—
Excited by her personal transformation, helping people lose weight and regain or even to get fit and muscular, if you
James gave up a career as a celebrity their health by harnessing the power work really hard at it—doesn’t make you
makeup artist to devote her life to sharing of this key fat-burning hormone. a fat-burner. In fact, it all but guarantees
what she’d discovered. After seven years that you’re a sugar-burner.
of helping others achieve the same kind How do people
of biochemical “flip” she’d experienced, become “fat-burners”? So how do you know if you’re
James saw her theories validated by Ron First, we should define “fat-burner,” a fat-burner?
Rosedale, MD, one of the foremost experts because that definition is as varied as When you regain leptin sensitivity,
on the hormone leptin. Rosedale was the guidelines for achieving it. Nature’s you will experience a pronounced
so impressed with James’s regimen and most efficient fat-burning state requires drop in appetite, clearing of brain fog,
outcomes that he directed an audience of the optimal function of leptin, which also deeper sleep, unusual calmness with
even energy (no more energy dips), loss
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asktheNUTRITIONIST/ ANSWERS TO YOUR FOOD QUESTIONS
Melissa Diane
Smith is an
internationally
mineral supplement with iron for many years. A friend recently told me that
men shouldn’t take supplemental iron. Is that true? —Brian M., Santa Barbara, Calif.
56 • MAY 2018
Iron Recommendations
So, what should you do to get just the right IRON-FREE MULTIS
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* Unless they’ve been diagnosed with a
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multi (see sidebar). including CBC, serum iron, serum ferritin,
* If you’re a postmenopausal woman or iron serum transferrin saturation,
a man concerned about the possibility total iron-binding capacity (TIBC), and
of iron overload, many doctors advise percentage of saturation. Find out more Do you have a question for the nutritionist? We would
love to hear from you. Please email your questions to
donating blood. about these tests at IronDisorders.org. bnaskthenutritionist@gmail.com.
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Dive In!
This tropical frozen treat is vegan and loaded with omega-3s /// BY LISA TURNER
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PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: JEANNE KELLEY; PROP STYLIST: ROBIN TURK
58 • MAY 2018
Help us stop malnutrition from the start.
At Vitamin Angels, we believe every mom deserves to have a safe pregnancy and
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eating4HEALTH/ FOODS & ME ALS THAT HE AL
Feeling anxious? Food can help. But it has Sweet potatoes Brown rice
to be the right kind of food, with specific are rich in fiber and contains a variety
nutrients that help relieve tension, complex carbs, which of B vitamins, which
promote relaxation, and balance brain help keep blood sugar are crucial for the
chemistry. Here are our seven favorite levels steady to balance mood. Studies production of dopamine,
foods for easing anxiety. show that high-glycemic foods such serotonin, and other neurotransmitters
as white bread, pasta, cookies, cakes, that regulate mood. Thiamine (vitamin
Eggs contain and fruit juice are associated with B1) has been shown to reduce anxiety
choline, a vitamin-like increased risk of anxiety. Other and related symptoms, including
nutrient that’s needed high-fiber, low-glycemic carbs include headache, insomnia, and nightmares, and
for the production of beans, winter squash, artichokes, collard in one study, adults who took a B-vitamin
serotonin and dopamine, greens, Brussels sprouts, raspberries, and complex had fewer symptoms of anxiety
neurotransmitters that regulate mood and blackberries. Try this: Cut sweet potatoes and an overall improvement in mood.
calm anxiety. In one study, people with into strips, toss with olive oil and paprika, Other good sources of B vitamins include
the highest anxiety levels also had the and roast until tender for healthier fries; nutritional yeast, split peas, spinach, barley,
lowest blood levels of choline. Eggs also simmer sweet potatoes, carrots, and oats, nuts, and seeds. Try this: Stir-fry
contain vitamin D, which helps ease both ginger in broth till tender, then purée cooked rice with diced carrots, green
anxiety and depression. Other good with coconut milk and yellow curry; peas, scallions, eggs, and tamari
sources of choline include turkey, beef, toss cubes of cooked sweet potato with for easy fried rice; sauté cooked rice in
seaweed, soybeans, and Swiss cheese. black beans, yellow corn, minced red butter with thinly sliced mushrooms,
Try this: Mash peeled boiled eggs with onion, and roasted pumpkin seeds. onions, and almonds; mix cooked brown
avocado and minced red onion for a rice with mashed avocado, spread on a
healthier egg salad; top a salad of grilled Herbal tea: sheet of nori, layer with radish sprouts
escarole, onions, and olives with a Chamomile contains and shredded carrots, and roll up.
soft-poached egg; layer fried eggs, sautéed chemicals that
kale, and salsa on a warm corn tortilla. reduce stress—in one Kidney beans are
study, people who high in tryptophan, an
Chard is high took chamomile for eight weeks had a amino acid that boosts
in magnesium, significant decrease in anxiety. Lemon serotonin and has a
which modulates balm and skullcap work with GABA, calming effect. Several
the release of a neurotransmitter that plays a role studies have linked low dietary trypto-
stress hormones such as cortisol, and can in calming anxiety. And in one study, phan with increased anxiety and stress,
reduce anxiety. Low levels of dietary passionflower was shown to be as and consuming more dietary tryptophan
magnesium have been linked with effective at relieving anxiety as oxazepam, has been shown to reduce anxiety and
increased anxiety, and magnesium a benzodiazepine. Herbal teas are depression. Soybeans, poultry, eggs,
deficiency adversely affects probiotic also good substitutes for coffee and cheese, and pumpkin seeds are also good
balance in the gut and exacerbates caffeinated beverages, which can worsen sources of tryptophan. Try this: Purée
symptoms of anxiety. Seaweed, pumpkin, anxious feelings and may even induce kidney beans with chopped onion,
soybeans, peanuts, nuts, seeds, and panic attacks. Try this: Mix cooled minced garlic, olive oil, and cumin for an
spinach are also high in magnesium. chamomile tea with orange juice and easy dip or spread; chop kidney beans,
Try this: Sauté chopped chard in olive oil fresh thyme sprigs, and serve over ice; red bell pepper, scallions, parsley,
with golden raisins, chopped radicchio, brew a strong lemon balm tea, mix with flaxseed, and cooked rice in a food
and shallots; fry chopped chard with lemonade and minced basil, and freeze processor, form into patties, and grill or
white beans, garlic, and red pepper into sorbet; combine dried passionflower fry; simmer kidney beans, yellow onions,
flakes; purée chard leaves with basil, with dried hops, hibiscus, and lavender, and tomatoes in coconut milk spiced
garlic, olive oil, and shredded Asiago then steep in hot water, strain, and serve with turmeric and cayenne for a
cheese for a nutrient-dense pesto. with honey. traditional African dish.
60 • MAY 2018
Shiitake & Edamame Fried Rice Serves 4
Who needs take-out when you can make your own veggie-packed fried rice in no time?
2 Tbs. peanut oil or sesame oil 1. In a large skillet or wok, heat 1 Tbs. of oil 3. Return vegetables to skillet, stirring to
1 large carrot, minced over medium-high. Add carrot, pepper, mix. Add tamari and mirin and cook,
1 small red pepper, chopped onion, and mushrooms, and sauté until stirring, 2 minutes. Transfer to serving
½ medium yellow onion, chopped vegetables are just tender, 5–7 minutes. bowl, scatter cashews and scallions over
½ cup packed sliced shiitake mushrooms Stir in edamame and cook for 1 minute, top, and serve.
or until heated through.
½ cup thawed frozen edamame Per serving: 410 cal; 13g prot; 17g total fat
3 garlic cloves, minced 2. Transfer vegetables to a bowl. Add (3g sat fat); 50g carb; 95mg chol; 560mg sod;
remaining tablespoon oil to skillet and 6g fiber; 7g sugars
1 Tbs. minced ginger
3 cups cooked brown rice heat over medium. Add garlic and
2 eggs, lightly beaten ginger and cook for 30 seconds. Add
rice and stir to coat thoroughly. Push
2 Tbs. tamari
rice to sides of pan, leaving a well in the
2 Tbs. mirin (sweet rice cooking wine) center. Pour eggs into well and cook,
½ cup cashews stirring frequently, until just set. Stir
1 large bunch green onions, chopped eggs into rice.
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
Cashews are studies have shown that people with for a nutrient-dense, dairy-free ranch
high in zinc, which is anxiety have lower levels of zinc. dressing; sauté cashews, broccoli florets,
associated with the Other foods that are high in zinc chopped scallions, and red pepper
regulation of GABA include oyster, crab, lobster, pumpkin flakes in sesame oil; roast cashews,
and has anti-anxiety seeds, adzuki beans, nuts, beef, and cauliflower, tomatoes, onions, and green
effects. Zinc deficiency is common in chicken. Try this: Purée cashew butter peppers till tender, then toss with
several psychiatric conditions, including with garlic powder, onion powder, dried cooked penne pasta and shredded
depression and bipolar disorder, and dill, and a splash of apple cider vinegar Asiago cheese.
MAY 2018 • 61
healthyDISH/ RECIPE MAKEOVERS FULL OF MODERN FL AVOR
Harissa Roasted
Salmon
This simple “tray meal” packs a
nutritional—and spicy—punch
/// BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
bananas!). —Dr. Jonny ¼ cup chopped fresh cilantro, optional asparagus.
4. Roast 10–12 minutes, or until fish is just
cooked through. To serve, divide each
FEATURED INGREDIENT: Honey
“Honey” can mean two very different things. Most of us are familiar with the stuff that
filet in half, and remove center bones
(and skin, if desired), add ¼ of asparagus
comes in the little plastic bear at the supermarket, which is the honey version of junk and ¼ roasted lemon, and garnish with
food. It’s been pasteurized, heated, purified, and processed so thoroughly that nothing of cilantro, if using.
value (enzymes, probiotics) remains. It’s about as nutritious a food as Honey Corn Chips.
But “honey” can also mean the raw, unfiltered, unprocessed stuff you get at farmers’ Per serving: 290 cal; 31g prot; 12g total fat (1.5g
sat fat); 15g carb; 80mg chol; 220mg sod; 3g
markets—and that’s an important distinction. Think of the difference between factory- fiber; 11g sugar
farmed and grass-fed meat, or between wild salmon and farmed. That’s the basic difference
between processed and unprocessed honey, when it comes to good health.
The type of plants bees forage on determines the color of the honey, the level of nutrients,
the fragrance, and the taste. Honey from extremely cold regions is lighter in color than NOTES FROM THE CLEAN
honey from the tropics. FOOD COACH
Raw honey doesn’t spoil. The nectar that the bees bring to the hive is about 60 percent Harissa paste is a very pungent chili
water, and the bees “cure” it to about 18–19 percent water. At this level of water, and with paste—a little goes a long way!
a pH of 3 or 4, the honey is very stable and can last for centuries—unspoiled honey has It contains several spices, including
actually been found in ancient Egyptian tombs. garlic, and has a distinctive, complex
Despite all of its health benefits, honey is still sugar, so if you have flavor. Look for it in tubes in Middle
blood sugar issues, proceed with caution. However, because it’s a real food Eastern markets and gourmet grocers.
and contains a wealth of nutrients, it’s one of the healthiest sweeteners If you have a hard time finding it, you
around, provided you use it judiciously. And one study did show that can substitute one tablespoon of the
natural honey actually lowered blood sugar in healthy people and diabetics. more-readily-available Sriracha.
62 • MAY 2018
SHOPPING CART
Product Spotlights
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Whole Earth & Sea Fermented Organic Greens from Natural Factors is a 100% fermented,
certified organic, plant-based superfood formula! It features an organic herb, vegetable, and
grass blend grown at Factors Farms, and also includes micronized medicinal mushrooms
for immune support. A Protein & Greens option (with 21g protein) is also available.
MAY 2018 • 63
80yearsYOUNG/ 1938–2018
Better Nutrition
in the 1960s,
Part 1
2018 marks Better Nutrition’s
80th year in print. Travel
through time with us as we highlight
popular diet and food trends by
decade. In the spotlight this month:
granola ///BY THE EDITORS OF BETTER NUTRITION
64 • MAY 2018
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