Better Nutrition 01.2021

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CONTENTS

January 2021 / Vol. 83 / No. 1

32 departments Click On Photo: (Cover) Pornchai Mittongtare; Food styling: Claire Stancer; (this page) adobestock.com
This!
The best— 6 NEWSBITES
and healthiest— RESOURCES &
ways to lose The Top Secret to a Healthy Gut REFERENCES
weight in 2021. The fiber fix for good bacteria. For links to studies
cited in our articles
features 10 PASSION BEHIND THE PRODUCT and other helpful
sites and books, visit
32 7 Healthy Weight-Loss Diets In a Pickle & Loving It betternutrition.com.
If, like many of us, you’re heading into the New The Ugly Pickle Company fights food
Year looking to shed a few pounds, you won’t waste one delicious jar at a time. RECIPES FOR
want to miss this breakdown of seven of today’s WEIGHT LOSS
trendiest eating plans. From Keto to Paleo to 12 IN THE SPOTLIGHT Between holiday over-
Mediterranean and more, here’s everything you indulgence and the
need to know to find a diet regimen that works Brain Spanner dreaded “quarantine
for you. A new way to nourish your mind. 15,” weight loss is a
hot topic in 2021. So
36 Boost Your Mind, Body, and 14 HOT BUYS we put together a col-
Spirit in 2021 lection of recipes that
Turning the page on the calendar can also All-Natural Essentials can help you shed
mean turning the page on old, unhealthy habits Natural products we love this month. pounds, including:
and ushering in a new year of change. Here are
31 tips—one for every day in January—from 16 CHECK OUT * Healthy Chicken
doctors, personal trainers, nutritionists, and
other wellness experts for achieving optimal 9 Proven Benefits of Quercetin Pad Thai
physical, mental, and spiritual health in 2021 Tame pain, fight allergies, and more.
and beyond. * Roasted Salmon
20 ASK THE NATUROPATHIC
with Parsley-
DOCTOR
Seeing the Light Spinach Sauce
How to harness the natural healing
power of the sun’s rays. * Spaghetti

24 NATURAL REMEDY Squash Lasagna

Dealing with Erectile Dysfunction * Chocolate
Safe, effective natural solutions.
Avocado Mousse
26 ALL THINGS
Check them out at
Orange Appeal betternutrition.com.
This beloved fruit shines in recipes,
beauty products, and supplements. New!

28 HEALTHY@HOME NATURAL
MEDICINE HUB
Setting Up Your Home O ce We’ve partnered
How to create a healthier, more with the Institute
productive workspace. of Natural Medicine
(naturemed.org) to
30 NATURAL BEAUTY bring you a range of
health and wellness
Give Your Skin a Fresh Start articles written by
7 ways to get your glow back. today’s leading natu-
ropathic doctors.
42 ASK THE NUTRITIONIST
SIGN UP FOR OUR
Beyond Organic: Buy Regenerative! NEWSLETTER
Help heal the soil—and yourself. Receive timely
articles, recipes,
46 HEALTHY DISH
eBooks, and exclusive
Higher-Protein Pasta giveaways in
A hearty dish that won’t spike your
blood sugar. your inbox weekly
with our newsletter
48 COOK WITH SUPPLEMENTS
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These products are not intended to diagnose, treat, cure or prevent any disease.

EDITOR’S * LETTER

Ring in Our Writers YOUR ULTIMATE GUIDE TO NATUR AL LIVING
the New
Meet the passionate

people behind this issue

of Better Nutrition!

2020 is finally over and it’s time to * Jeannette Bessinger, CHHC, is an Editor in Chief Nicole Brechka
look forward to a new year with fresh Creative Director Rachel Joyosa
possibilities. award-winning educator, author, and real Executive Editor Jerry Shaver
food chef. She’s helped thousands of Associate Editor Elizabeth Fisher
To start things out on a super healthy people make lasting, healthy changes to Maureen Farrar
note, we have 31 tips on p. 36 to help unhealthy habits. jeannettebessinger.com Digital Editor James Naples
you feel your best in 2021, physically, Copy Editor Sherrie Strausfogel
mentally, and spiritually. Your mental * Jonny Bowden, PhD, CNS, is a board-
and spiritual well-being are as important Beauty Editor
as your physical health—a lesson many certified nutritionist and the bestselling author
of us learned all too well last year. of 15 books, including The 150 Healthiest Contributing Editors Vera Tweed, Helen Gray
Foods on Earth. jonnybowden.com
If you gained some weight from Contributing Writers Jonny Bowden, PhD, CNS, Jeannette
the pandemic or over the holidays, the * Jillian Levy, CHHC, is a senior writer for Bessinger, CHHC, Emily A. Kane, ND,
article “7 Healthy Weight-Loss Diets,” LAc, Jillian Levy, CHHC, Chris Mann,
on p. 32 is for you. Consider this a Cliffs DrAxe.com and a certified holistic health Jill Schildhouse, Melissa Diane Smith,
Notes to today’s most popular diets. coach. She's also a certified Yoga Alliance Mark Stengler, NMD, Lisa Turner,
Each of these food plans is based on instructor and has been trained in Neil Zevnik
clean, whole foods, from intermittent Mindfulness Based Stress Reduction.
fasting to keto to pegan, a vegan-Paleo Director of Production & Barb VanSickle
hybrid created by health pioneer Mark * Chris Mann is a California-based wellness Manufacturing
Hyman, MD. Cossette Roberts
writer and interviewer with 20 years’experience Salesforce Coordinator Joy Kelley
Speaking of pioneering: In the in natural health publishing. He is also an enter- Prepress Manager
article “Seeing the Light” on p. 20, tainment author and podcaster. ChrisMann.tv
BN columnist Emily A. Kane, ND, LAc, Editorial O ces 512 Main Street, Suite 1
investigates the fascinating science * Jill Schildhouse is an award-winning writer El Segundo, CA 90245
behind using light to heal. “The 310-873-6952
near infrared range (around 700–750 and editor specializing in travel, health and
nanometers per second) is the most wellness, fitness and nutrition, beauty, and Vice President, GM Sharon Houghton
interesting because it can penetrate the consumer products. jillschildhouse.com shoughton@pocketoutdoormedia.
skin and modify biological structures com
without causing damage,” says Kane, * Melissa Diane Smith, Dipl. Nutr.,
who recently started testing a form of Publisher & Director of Rob Lutz
light therapy on patients. is a holistic nutritionist with 25 years Retail Sales [email protected]
of clinical experience. She is the author 970-291-9029
And along the lines of cutting-edge of Going Against GMOs and other
topics, don’t miss “Beyond Organic: books. melissadianesmith.com Integrated Media Sales Anne Hassett
Buy Regenerative!” on p. 42. This Director, West Coast [email protected]
important story delves into the * Mark Stengler, NMD, is the founder of 415-404-2860
connection between healthy soil and
the nutrient content of our food. Stengler Center for Integrative Medicine Integrated Media Sales Mason Wells
Find out what you can do to support in San Diego. Stengler is an award-winning Director, East Coast & Midwest [email protected]
regenerative farming—something as doctor and the authored several books, includ-
simple as eating more oranges can help. ing Heal Your Prostate. markstengler.com 917-656-2899

Wishing you a Happy and Healthy * Sherrie Strausfogel has been writing Senior Brand Marketing Kristen Zohn
New Year! Manager [email protected]
about natural beauty for more than 917-860-8733
[email protected] 20 years. Based in Honolulu, she also writes
about spas, wellness, and travel. She is the Marketing Designer Judith Nesnadny
4 • JANUARY 2021 author of Hawaii’s Spa Experience. [email protected]

* Lisa Turner is a chef, food writer, and nutrition Accounting & Billing Tonya Hodges
800-380-9842
coach in Boulder, Colo. She has more than 20
years of experience in researching and writing Retail Customer Service [email protected]
about nourishing foods. lisaturnercooks.com 800-443-4974, ext. 701

* Vera Tweed has been writing about Chief Executive O cer Robin Thurston
Chief Operating O cer & President Danielle Quatrochi
supplements, holistic nutrition, and fitness Senior Vice President of Sales & Business Development Tommy OHare
for more than 20 years. She is the editorial
director at Natural Health Connections and VP of Finance Greg Abrahamson
author of Hormone Harmony. veratweed.com Manager of Operations & HR Ilana Coenen

* Neil Zevnik is a private chef specializing facebook.com/ twitter.com/
BetterNutritionMagazine betternutrition
in healthy cuisine, with clients who have
included Jennifer Garner, Charlize Theron, pinterest.com/ instagram.com/
and the CEO of Disney. neilzevnik.com bnutritionmag betternutritionmag

BETTER NUTRITION, ISSN #0405-668X. Vol. 83, No. 1. Published monthly by Pocket Outdoor
Media. 5720 Flatiron Parkway, Boulder, CO 80301; ©2021 Pocket Outdoor Media. All rights
reserved. Mechanical requirements and circulation listed in Standard Rate and Data Service. The
opinions expressed by the columnists and contributors to BETTER NUTRITION are not necessarily
those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted.
Advertisers and advertising agencies assume liability for all content of advertising and for any
claims arising therefrom. Articles appearing in BETTER NUTRITION may not be reproduced in
whole or in part without the express permission of the publisher. BETTER NUTRITION does not
endorse any form of medical treatment. The information presented here is not meant to
diagnose or treat any medical condition. We urge you to see a physician or other medical

professional before undertaking any form of medical treatment.

IMMUNE

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FOR A HEALTHY

2021

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*These statements have not been evaluated by the Food and Drug Administration.
These products are not intended to diagnose, treat, cure or prevent any disease.

NEWS*BITES

The Top Secret to a Healthy Gut

BY VERA TWEED

“I felt like I was 60 when I was 30,” “Instantly, I felt energized,” he says. people and found that those who ate
recalls Will Bulsiewicz, MD, author of He started studying nutrition and kept at least 30 different plant foods per
Fiber Fueled. Back then, his grueling making more substitutions, eating week—different vegetables, fruits,
medical residency with 30-hour shifts plant foods to heal his body rather than nuts, seeds, grains, and legumes—had
was fueled by fast food and caffeine and succumbing to fast-food cravings. And the most diverse gut microbiomes.
led to a 50-pound weight gain, anxiety, bit by bit, his weight, anxiety, and blood
and digestive problems. “My self-esteem pressure dropped; his energy and well- “Don’t fixate on achieving 30,
was shockingly low,” he recalls. being soared; and the cravings subsided. but introduce diversity,” says Bulsiewicz.
That’s what transformed his health
Plant Foods That Heal the Body The Missing and now, at the age of 40, he says, “I’ve Photo: adobestock.com
The schedule improved as his career Puzzle Piece
progressed, and to get in shape, Bulsiewicz’s secret rekindled the energy of my youth.”
Bulsiewicz adopted a rigorous 6-day- to optimum health is Editor’s note: For more infor-
a-week endurance and weight training diversity, meaning a
program. But despite his getting very fit, diverse collection of mation on Dr. Bulsiewicz, visit
the weight wouldn’t budge, nor would bacteria in the gut. theplantfedgut.com.
his other health issues. The more diverse our
microbiome, the healthier we In his new book, Fiber
Any attempt to eat a salad triggered are, but such diversity is impossible Fueled, Will Bulsiewicz,
severe indigestion, cramping, and often, without a variety of plant foods. MD, reveals the key
diarrhea—until he gradually began to secret that helped
substitute plant foods for fast food, a The largest study of its kind, the him achieve optimum
little at a time, starting with a smoothie American Gut Project, looked at the wellness—a plant-rich
instead of a double cheeseburger. microbiomes of more than 11,000 diet that nourishes a
diverse collection of
healthy gut bacteria.

6 • JANUARY 2021



NEWS*BITES

2021

IMMUNE SUPPLEMENT CHECKLIST

This year, arm yourself with supplements to support your body’s natural

disease-fighting potential. Certain herbs, vitamins, and phytochemicals can

strengthen and support your immune system. Here’s what works:

ASTRAGALUS, a traditional Chinese been shown to inhibit replication a link between vitamin D deficien-
of the influenza A virus, and some cy and Covid-19 severity.
herb, regulates immune function and researchers suggest that it may be
has antiviral and anti-inflammatory used as a potential treatment or ANDROGRAPHIS supports immune
properties. In studies, it’s been shown preventive against Covid-19.
to reduce upper respiratory tract function and inhibits influenza A
infections, especially in children. PELARGONIUM, also known virus, and can significantly reduce
incidence and symptoms of re-
CURCUMIN, the active compound as African geranium, enhances spiratory tract infections. It’s also
immune response, inhibits infec- being researched as a potential
in turmeric, reduces inflammation tion, interferes with replication of inhibitor of Covid-19.
and protects against viruses, bac- seasonal influenza A virus strains,
teria, and other pathogens. Some and can treat a variety of infec- MELATONIN has antioxidant
researchers suggest that it could tious respiratory ailments.
be used as a supportive therapy and anti-inflammatory actions,
in the treatment of Covid-19. VITAMIN D is critical for immune enhances both innate and cellular
immunity, and can protect against
N-ACETYLCYSTEINE (NAC) is function, and supplementing with viral infections. Some research
vitamin D can significantly reduce suggests that it may play a role in
necessary for the production of the risk of upper respiratory tract the treatment and prevention of
glutathione, one of the body’s infections. Other research supports Covid-19. —Lisa Turner
most important antioxidants. It’s

Keep Your CRANBERRY Photos: adobestock.com
Nose Clean
Calms Overactive Bladder
Focusing on nasal hygiene is an over-
looked—and extremely effective—way It’s estimated that about 30 percent of men and
to reduce the risk of respiratory illness, 40 percent of women experience overactive bladder.
according to new research. Trials, including It isn’t a disease but a set of symptoms: the feeling
one at Utah State (using Xlear Nasal Spray) that you’ve “gotta go” urgently and too often. Luckily,
and another at the University of Tennes- cranberry supplements can help.
see Health Sciences Center in Memphis,
showed that a 5% solution of xylitol A study performed at Weill Cornell Medical
helped block viral adhesion of SARS-CoV-2. College in New York compared the effects of
Additional research is ongoing. Xylitol, a 500 mg of dried cranberry supplements daily
natural sugar alcohol, has more than 50 with a placebo in a group of 60 women over
years of research behind it, primarily the age of 18. The protocol lasted for 24 weeks.
related to its oral care benefits. In a nasal Researchers found that cranberry supplements
spray form, xylitol makes it harder for reduced the number of times participants
bacteria, allergens, and other germs to had to “go” by 16 percent and reduced
stick to mucous membranes in nasal urgency episodes by up to 57 percent.
passages and replicate. Wash your hands, Questionnaires revealed that
eat right, get enough sleep, wear a mask— those who took cranberry
and consider using a xylitol-based nasal supplements felt that their
spray daily (we like Xlear) for a powerful bladder condition had improved
extra layer of protection against illness. by nearly 40 percent. —Vera Tweed

8 • JANUARY 2021

®















decreased symptoms such as coughs, Best Food Sources of Quercetin
watery eyes, runny noses, hives, swollen
lips or tongue, and indigestion. Apples Leafy green Citrus fruits Red wine
veggies, including
Quercetin has long been used in spinach and kale
ancient Chinese herbal formulas to
block allergies to certain foods (such as
peanuts). Studies conducted on mice
suggest that it may be as effective at
fighting allergies as prescription medi-
cations, with little to no side effects.

‡ Supports Heart Health Dark cherries Cocoa Capers
and berries,
Because of its ability to lower inflam- Black and green
mation and oxidative stress, quercetin including tea
seems to be beneficial for people with blueberries,
heart- and blood vessel-related disorders, bilberries, and Cranberries Raw red onion
according to a number of studies. blackberries

For example, eating lots of deeply Peppers Herbs, including Whole grains, Olive oil
colored fruits and veggies that contain sage, American including buck-
flavonoids is linked to a lower risk of elder, St. John’s
cardiovascular disease, and even death, wort, and Ginkgo wheat
in older adults. Quercetin has also been
connected to reduced risk for type 2 biloba
diabetes and obesity, which have many
of the same risk factors as heart disease. Cruciferous Beans/legumes
veggies including
Studies done on animals and some broccoli, cabbage, Tomatoes Raw asparagus
human populations show that various
types of flavonoids (quercetin, resveratrol, and sprouts
and catechins, for example) can help
Photo: adobestock.com reduce the risk of atherosclerosis, a there’s some evidence from several help increase athletic performance and
buildup of plaque within the arteries small studies that people experiencing endurance, likely because of its positive
that can reduce blood flow, one of the bladder pains from infections (causing effects on blood flow. Researchers from
primary risk factors for heart attack an urgent need to urinate, swelling, and the School of Applied Physiology at the
and stroke. Some studies have also burning) have fewer symptoms when Georgia Institute of Technology found
shown that people who eat the most taking quercetin supplements. that, on average, “quercetin provides a
flavonoid-rich foods typically have statistically significant benefit in human
healthier and lower cholesterol levels, Flavonoids are also linked to reduced endurance exercise capacity (VO2 max)
plus fewer incidences of hypertension symptoms of prostatitis (inflammation and endurance exercise performance.”
and high blood pressure. of the prostate) and rheumatoid arthritis
(RA). There’s evidence that when Other studies show that quercetin
In fact, if you’ve ever heard that patients with RA switch from eating a helps increase immune function and
red wine is good for your heart, that’s “typical Western diet” to one higher in prevents susceptibility to illnesses
because it’s a natural source of quercetin. antioxidant-rich foods (like uncooked that can occur when someone trains
It’s one of the main active ingredients berries, fruits, vegetables, nuts, roots, intensely and experiences exhaustion.
in red wine extract, which is associated seeds, and sprouts), they experience less One study found evidence that taking
with healthier heart function. pain and fewer recurring symptoms. a dosage of 500 mg of quercetin twice
daily helped protect cyclers from
ˆ Helps Fight Pain ‰ May Improve Energy and Endurance exercise-induced respiratory infections.

Taking quercetin supplements may Quercetin is added to some athletic Because it can boost energy, quercetin
help lower pain associated with arthritis, supplements because it’s believed to could affect sleep patterns. One study
as well as infections, including those
of the prostate and respiratory tract.
That’s because studies suggest quercetin
reduces inflammatory pain. For example,

•JANUARY 2021 17

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found evidence that it may alter Bluebonnet Natural NOW Supplements and Dosage
the sleep-wake cycle partly through Super Factors Quercetin Some of the most common forms of
activation of GABA receptors. However, LipoMicel quercetin found in dietary supplements
insomnia is generally not believed to be a Quercetin Matrix with include quercetin 3, quercetin 3 glucoside,
common side effect of taking quercetin. (new) Bromelain quercetin aglycone, isoquercetin,
quercetin 7 rutinoside, and quercetin
Š Might Help Fight Cancer people take quercetin for eczema since 3-O-rhamnoside. Some quercetin
it can inhibit the secretion of histamine supplements are also labeled as quercetin
A Boston University School of Medicine and proinflammatory markers. dihydrate, which is mostly insoluble
study published in the Journal of Biolog- in water and may not be absorbed as
ical Regulators and Homeostatic Agents ΠProtects Liver Health well as other kinds.
shows a link between a nutrient-dense
diet rich in quercetin and a lowered Recent research has shown that quercetin There isn’t a daily recommended
risk of cancer. Quercetin seems to have has protective effects when administered amount of quercetin intake, so dosage
potential chemo-preventive activity and to rats with ethanol-induced acute recommendations can vary depending
might have a unique antiproliferative liver injury. Researchers concluded on your health condition. Estimates
effect on cancer cells, making it an ef- that “quercetin, by multiple mechanisms show that most people typically get
fective addition to any natural treatment interplay, demonstrates hepatoprotective 5–40 mg of quercetin per day from
approach. Research shows that this may effect on liver-injury induced by alcohol eating common plant foods, but if
result from the modulation of either by increasing ethanol metabolizing you eat a nutrient-dense diet overall,
EGFR or estrogen-receptor pathways. enzyme activities, increasing antioxidant you’re likely to take in as much as 500 mg
Recent studies have also found that system activities against oxidative daily according to some reports.
quercetin can help stop the processes in- stress, and lowering the expressions
volved in cell proliferation and mutation, of proinflammatory cytokines.” * Optimal doses of quercetin haven’t
the growth of tumors, and symptoms been established by the FDA, so it’s
related to typical cancer treatments, A 2017 study found evidence up to you and your doctor to decide
such as radiation or chemotherapy. indicating that quercetin attenuates what amount works best for you.
liver inflammation and fibrosis in
At this time, the majority of studies mice through inhibiting macrophages * Common oral dosages are 500 mg
done on quercetin’s effects on cellular infiltration. Researchers believe it “holds taken twice daily, but it’s also possible
functioning have involved animals, promise as a potential therapeutic to experience benefits when taking
so more research is needed to reveal agent for human fibrotic liver disease,” lower doses.
specific effects on human cancer cells. a condition triggered by liver injury
and inflammation. Quercetin is often combined with other
‹ Helps Protect Skin Health anti-inflammatory ingredients. For
 Protects the Brain example, quercetin with bromelain
Capable of blocking “mast cells,” which (an enzyme found in pineapples) may
are immune cells critical in triggering There’s mounting evidence that quercetin be taken to help manage allergies.
allergic reactions, inflammatory offers neuroprotective benefits due to
disease, and autoimmune disease, its ability to defend the brain against Side E ects, Risks, and Interactions
quercetin can help protect skin from oxidation and inflammation, leading Because it’s derived from foods, quercetin
the effects of disorders like dermatitis to potentially less risk for cognitive poses few risks. Most studies have found
and photosensitivity. Flavonoids like conditions such as Alzheimer’s disease little to no side effects in people eating diets
quercetin block the release of many and dementia. high in quercetin or taking supplements
proinflammatory cytokines, such short term. Amounts up to 500 mg taken
as IL-8 and TNF, which helps stop A 2018 study concluded that “findings twice daily for 12 weeks appear to be
symptoms related to skin inflamma- suggest a possible new protective role safe. If you plan to take it for longer,
tion, even in people who don’t find relief for dietary flavonoids on Alzheimer’s speak with your doctor first.
from other conventional treatments disease (AD).” The study found that
or prescriptions. quercetin helps ameliorate cognitive In very high doses, quercetin can
dysfunction and may help reduce produce side effects such as headaches
Studies have found that quercetin destruction of neurons. and tingling of the arms and legs. It’s
has antioxidant and anti-inflammatory also possible that quercetin can impact
effects that help fight allergic and the effectiveness of chemotherapy,
inflammatory diseases as well as some antibiotics, and blood-thinners, so use
prescriptions when taken in oral caution if you currently take any of these.
supplement form. For example, some

18 • JANUARY 2021

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ASK THE NATUROPATHIC DOCTOR * answers to your health questions

Seeing the Light

How to harness the natural healing power of the sun’s rays.

BY EMILY KANE, ND, LAC

Q I’ve been hearing about using light hormone). Sometimes the doctor’s office nanometers per second) is the most Photo: adobestock.com
energy for healing. What do you can be a stressful situation, but I do interesting because it can penetrate the
know about the potential for light waves my best to keep things pleasant and skin and modify biological structures
as a way to improve health? even-keeled in mine! And, by now, we’ve without causing damage. Thousands of
all heard about the excessive stimulation studies have shown the positive effects
Light has many amazing properties that and eyestrain caused by blue light that red and near infrared light has
we often take for granted. For starters, emitted by electronic devices, and how on cell function, which can improve a
without sunlight there would be no wearing amber-tinted glasses can wide range of conditions such as wound
life on Earth. Plants make glucose from counter that unwanted effect. healing, faster recovery from tissue
sunlight via an incredible process called injury (sports), increased hair growth,
photosynthesis. When we eat plant Light is both complex and potent. improved skin appearance through up-
foods we benefit from this conversion It is an electromagnetic frequency. regulated collagen, improved detoxifica-
of light to nutrients. Similarly, when There are many frequencies, from tion capacity, pain relief, and more.
sunlight penetrates the top layer of our super speedy and damaging gamma
skin, some of our subcutaneous fat cells rays, through the visible range (ultra- Most visible wave lengths (UV, blue,
(cholesterol) are converted to the very violet to the more slowly undulating green, yellow) do not penetrate into
useful pro-hormone vitamin D3. I use infrared) all the way to very slow, the body, whereas the red frequencies
a green light in my exam room because high-amplitude radio waves. reach cells, tissues, the blood, nerves,
it is known to reduce cortisol (a stress and even the brain. There is a boom of
For therapeutic purposes, the interest in potential for infrared light
near infrared range (around 700–750

20 • JANUARY 2021



ASK THE NATUROPATHIC DOCTOR

because more people are waking up ent ways, creating different compounds his home science kit at age 14 and never Photo: adobestock.com
to the realization that the single most with different functions in the body. stopped, has created a line of patches
important guardian of our health is our that are applied to the skin and contain
own immune system. Light therapies One class of compounds that specific specific crystals that refract specific
work by enhancing the already existing light waves can affect is called peptides, wavelengths of light (in the form of
capacity of all life forms to heal them- naturally occurring biological mole- near-infrared heat) into the body, causing
selves, given the basics of good diet, cules that are made up of two or more stimulation of targeted peptides. One
pure water, restful sleep, and exercise. amino acids (proteins). There are some particular product I’ve been studying
We can significantly slow our inevitable very interesting peptides currently lately uses light to upregulate the
aging process by sticking with the basics, being studied for their “anti-aging” copper-linked GHK molecule.
then adding gentle but profound therapies properties. Anti-aging peptide therapy
such as infrared light. has been around for a while, but up Cu-GHK is a tripeptide sequence
until recently these therapies have of three amino acids: glycine, lysine,
I’m not just talking about an infrared been reserved for the rich and famous and histidine. Being linked to copper
sauna—although these are absolutely because of their expense. Plus, peptide allows for better absorption. From an
wonderful healing devices to promote and related stem cell therapies have been evolutionary standpoint, the Cu-GHK
detoxification, well-being, improved administered almost exclusively by peptide is a key inducer of multipotent
sleep, and clearer skin. What I have been injection, which is not so comfortable stem cells that emanate from the
researching lately is the use of select light and potentially dangerous. subcutaneous fat and pigment-producing
frequencies, captured by refracting the cells in the skin (melanocytes).
light through a precise crystal structure, On the upside, of course it’s wonderful
which can modify our innate healing to look as young as you feel, but the These are not embryonic stem cells,
capacities in very specific ways. benefits go way beyond cosmetic. We can which are considered pluripotent
extend not only our looks but our healthy and can differentiate into any kind of
Our bodies contain a musculoskeletal longevity by using specific peptides mammalian tissue. I’m talking about
structure, plumbing (heart and blood to upregulate anti-inflammatory mesenchymal stem cells, which require
vessels), electrical (our nervous system processes, to help the body stay clear Cu-GHK for proliferation. Cu-GHK can
is comprised of brain, spinal cord, and of circulating tumor cells, to balance be induced by a simple patch placed on
peripheral nerves), digestion and elim- blood sugar, to improve sleep quality, the skin for 12 hours daily. And this is
ination organs, skin, and blood. All of and much more. not a “transdermal” patch like some
these structures are made up of trillions medical products. No medicine is going
of cells, each of which is made from Now, instead of injecting stem cells, through the skin. Only light waves.
the same building blocks that make the it is possible to increase our bodies’ David Schmidt’s company has a range
stars and the planets—carbon, oxygen, own peptide production by using the of products, and he continues to spend
hydrogen, sulfur, nitrogen, minerals. power of specific light frequencies. much of his time in his laboratory on his
As you can imagine, these tiny elements A fascinating researcher and life’s work: extending healthy longevity.
can combine in a huge number of differ- inventor, David Schmidt, who likes
to say he began making crystals with I invite you to explore this new
therapy with me. Many readers of this
column have been tracking my interest
in living the best possible life for 14 years
now! Please give me your feedback if you
would like to explore further, and we can
continue to refine the process for using
gentle therapies for powerful benefits.
Find out more at Lifewavex39.com/
dremilykane.

+ Find a licensed natu-
ropathic doctor for a
virtual (telemedicine)
or in-person
consultation at
naturemed.org/
find-an-nd.

22 • JANUARY 2021



NATURAL REMEDY * holistic strategies to help you feel better

Dealing with

Erectile Dysfunction

You’ve seen the TV ads for drugs, but are there e ective
natural alternatives? The answer is yes.

BY MARK STENGLER, NMD

Erectile dysfunction (ED) refers to the Mediterranean diet to be effective in (2,800–6,000 mg daily), although it
inability to get or keep an erection for preventing ED and preserving sexual seems to work better when combined
sexual intercourse. Once thought to be function. Another study of men with with Pycnogenol.
a psychological problem, ED has since ED and metabolic syndrome (elevated
been shown to be much more of a blood glucose, excess body fat around Studies show that a combination
physical issue. However, psychological the waist, high blood pressure, and of Pycnogenol and L-arginine can help
factors can sometimes come into play abnormal triglyceride levels) found that improve erectile function, increase
as well, compounding the problem. the Mediterranean diet improved the duration of erection, and decrease time
quality of erections. to achieve an erection. In a 3-month
Diseases of the cardiovascular study, 1,700 mg of L-arginine and 120
and circulatory systems account for Regular exercise also improves mg of Pycnogenol per day enabled 92.5
almost 50 percent of all ED cases. This pelvic blood flow. A longitudinal study percent of participants to experience a
includes atherosclerosis (hardening found that older men who are physically normal erection.
of the arteries), peripheral vascular active have fewer erectile difficulties
disease, heart attack, and high blood and enjoy sex more often. L-citrulline increases L-arginine
pressure. In fact, ED is often a red flag blood levels. In a small study, L-citrulline
for many underlying health problems, was shown to improve erectile function.
including diabetes, neurological Take 500 mg three times daily on an
diseases, hormone imbalances, BPH, empty stomach.
sleep apnea, COPD, and depression.
Korean red ginseng was shown to
improve erectile function in a study from
the International Journal of Impotence
Research. And a review of seven
randomized controlled trials found
that Korean red ginseng is effective
in the treatment of ED. Ginseng has
been shown to increase NO synthesis,
which would explain its benefit for ED.
Doses used in studies vary from 1,800
to 2,700 mg daily, or 300 mg daily of

concentrated standardized extracts.

The Best Diet for Sexual Health Supplements for Better Blood Flow Korea Life Jarrow Photo: adobestock.com
Diet is important for the prevention L-arginine, an amino acid found in Ginseng Extension Formulas
and treatment of ED. A review of four protein-rich foods such as red meat, Arginine-
clinical trials of men with ED found a soy, and dairy products, is a precursor Corp. Prelox Citrulline
to the compound nitric oxide (NO), KoreSelect Enhanced Sustain
which causes smooth muscle relaxation
and blood vessel dilation in the penile Stamina Sex
tissues. Some studies show that
L-arginine results in beneficial effects

24 • JANUARY 2021



ALL THINGS * seasonal guide to supplements, foods, & personal care

Orange Appeal

Oranges are the crowning jewel of winter. Bright, tangy,
and bursting with nutrients, this beloved fruit shines in recipes,

beauty products, and supplements.

BY NICOLE BRECHKA

You know and love them for their high 2Press Pause 4Boost Your
vitamin C content, but did you realize on Stress Wellness
that oranges are also a great source Aromather- Superfruit
of vitamin A, B vitamins (including
pantothenic acid and folate), calcium, apists use orange powders are a
copper, potassium, and fiber? essential oil to help fantastic way to
counter stress, anxiety, fortify your immune
Oranges are in season from fall to and depression. With a sweet, orange system and supercharge your day.
spring, hitting their peak in January peel scent, NOW Organic Essential Oils We like MegaFood Daily C-Protect
and February (with the exception of Orange has refreshing, uplifting, and Nutrient Booster Powder, made with
Valencia oranges, which are harvested invigorating properties. Try it in organic whole oranges, organic
from March through July). Here are six NOW’s Orange You Delightful Blend: blueberries, and organic cranberries.
ways to enjoy them now. Add 10 drops of orange oil and 25 Astragalus and organic schisandra add
drops of vanilla concentrate oil to a an extra layer of immune protection.
1Let Your diffuser and enjoy. It makes the perfect addition to
Skin Glow smoothies, juice, or water.
It might be 3Drink It
All In 5Get Your
freezing and gloomy There are Spritz On
outside, but that Oranges lend
doesn’t mean your skin many ways to enjoy
can’t look amazing. Acure orange-flavored a sweet and spicy
Brightening Vitamin C Sunset Serum beverages, some scent to fragrances.
healthier than others (we’re looking at One of our favorites is
smooths, hydrates, and brightens skin you, orange soda). For an orange-infused, Pacifica Tuscan Blood Orange Perfumed
with a combination of orange peel no-calorie treat that helps melt away
extracts, antioxidant-rich astaxanthin, anxiety and tension, try Yogi Sweet Hair & Body Mist. Blood orange, straw-
and nourishing oils. It goes from a solid Clementine Stress Support Tea. Orange berry, and raspberry are paired with
to a serum once applied to your skin. peel, lemon balm, and lemongrass mandarin and Italian sweet orange.
add bright citrus flavor to this caffeine- The result is an intoxicating mist that
free herbal brew. It also features can be sprayed on your hair and body.
ashwagandha, the No. 1 anti-stress
herb in Ayurvedic medicine.

5 Di erent Types of Oranges

VALENCIA NAVEL CARA CARA TANGERINE BLOOD ORANGE Photo: adobestock.com
A Southern California Slightly more bitter Extremely sweet Sweeter and smaller Deep red color, which
with a beautiful pink
original often used than a Valencia hue; a type of navel than an average indicates a high
for juicing with a orange with a thicker orange originating orange; high vitamin C antioxidant content;
very sweet taste and peel; the most popu- content; easy-to-peel, tangy and sweet with
lar orange in the U.S. in Venezuela. thanks to its thin skin. a hint of raspberry.
low acidity.

26 • JANUARY 2021

3-6-1-6-6-7-5-1-3

6Tempt Your Tastebuds With a
Winter Fruit Salad
Arugula, Blood Orange, and Roasted Beet

Salad with Grapefruit-Thyme Vinaigrette

Serves 6
Recipe by Lisa Turner

This vibrant salad highlights the best of winter citrus, with the dramatic
impact of blood oranges. Peel the blood oranges with a sharp paring knife,
and remove as much white membrane as possible. If you can’t find blood
oranges, substitute navel oranges, red grapefruit, kumquats, or tangerine
segments. Pine nuts are an excellent substitution for walnuts. Or add thinly
sliced fennel or red onions, for extra crunch.

3 small red beets, scrubbed and ½ cup extra-virgin olive oil
trimmed 5 cups baby arugula leaves
2 medium or 3 small blood
1 Tbs. Dijon mustard
1 small shallot, finely minced oranges, peeled, halved and
thinly sliced crosswise
(about 1½ Tbs.) ½ cup crumbled goat cheese
2 tsp. finely minced fresh ¹/³ cup toasted chopped walnuts
Additional thyme leaves for
thyme leaves garnish (optional)
¹/³ cup grapefruit juice (about

½ small grapefruit)

Photo: Pornchai Mittongtare; Food styling: Claire Stancer 1. Preheat oven to 425°F. Wrap
beets individually in foil, arrange
on large baking sheet, and
roast until tender, 45 minutes
to 1 hour. Remove from oven,
and let stand until cool enough
to handle. Peel beets and cut
into ½-inch cubes.

2. While beets are roasting, whisk
together mustard, shallot, thyme,
and grapefruit juice in small
bowl. Add olive oil in slow, steady
stream, whisking constantly.
Season to taste with salt and
pepper, and set aside.

3. Combine arugula and beets
in large bowl. Drizzle with just
enough dressing to lightly coat,
and toss to combine. Add orange
slices, goat cheese, and walnuts,
and toss gently to mix.

4. Divide salad among six individual
plates and top with additional
thyme, if desired. Serve immediately,
with additional dressing on the side.

Per serving: 300 cal; 4g prot; 25g total
fat (4.5g sat fat); 15g carb; 10mg chol;
140mg sod; 3g fiber; 10g sugar

•JANUARY 2021 27

HEALTHY@HOME * tips for better work-life balance

Setting Up Your

Home O ce

Six simple ways to turn your remote workspace into a healthier,
more productive environment

BY VERA TWEED

I’ve chosen to work from home
throughout most of my adult life.
My home office took some planning,
has been rearranged a few times over
the years, and is a pleasant space where
I can be happily productive. But today’s
work-from-home situations can be
quite different.

Forced by the pandemic to work
remotely, many people have discovered
that they prefer the arrangement, while
others can’t wait to get back into a
traditional work environment. Either
way, there are some basic ways to make
a home workspace a healthier and less
stressful environment.

… Separate Office and Home you could put up a sign in the work 84 percent fewer symptoms of eyestrain, Photo: adobestock.com
spot that says “open” on one side and headaches, and blurred vision, and 10
Separating work from the rest of life is “closed” on the other. And turn it to the percent less drowsiness. Natural light
one of the biggest challenges. I’ve found appropriate side when you start and and a window view help your eyes relax
that defining your workspace is the end your workday. and recover from fatigue. And these
most basic step. effects increase productivity.
† Get Natural Light
Although a separate room might be I’ve seen home offices in small,
ideal, all you really need is a work spot: Executive offices are often the only ones dark corners of big houses where there
a space reserved just for work. It doesn’t with windows, but surveys of office was plenty of room for a naturally lit
need to be large; just big enough for your employees show that natural light can workspace. Even if the view outside
computer, phone, notepads—whatever be a more valuable perk than on-site your windows is less than breathtaking,
you need to do your job. It can be part of cafeterias or fitness centers. Working the daylight will enhance your workday.
a dining room table or a spot in the living from home is an opportunity to benefit
room, but it’s strictly reserved for work. from natural light. ‡ Reduce Stress with Plants

By knowing where you work, you can A study at Cornell University in Ithaca, Regardless of your workday view, or
go there, do your job, and leave, even if N.Y., looked at the effects of natural lack of it, plants in your environment
that means simply walking to another light on 313 office workers. It found that can have a calming and restorative
part of the room. Reserving a separate people who worked in daylit offices had effect. And there’s evidence that plants
space for relaxing is equally important.
If both these spaces are in your living
room, it helps to organize things so that
you aren’t staring at your “office” when
you sit on the couch.

If you need a physical reminder
that there are two separate spaces,

28 • JANUARY 2021

in an office environment can improve Š Avoid Toxins but eco-friendly, nontoxic products
morale and performance. for regular cleaning have the added
Working from home provides a advantage of keeping toxins out of
Researchers at Washington State wonderful opportunity to steer clear your indoor air. And nontoxic hair
University, in Pullman, ran computer tests of common toxins that are found in and skincare products will reduce the
on people who worked in a windowless traditional offices, including chemicals toxins in your body.
office, with and without plants. With in printers, copiers, and other office
plants, participants were more productive, machines. But you do need to make Although not everyone prefers to
less stressed, had lower blood pressure, sure that your home is well ventilated. work from home, it’s an opportunity to
and felt more attentive than participants steer clear of junk food and toxins and
who worked in a plantless environment. During a pandemic, disinfectants create a workspace that suits you.
The plants were placed in clusters so are essential for sanitizing, of course,
that they were within the peripheral
view of each individual. Larger plants, or K8P0V4L
groupings of plants, can have a greater
beneficial effect. For indoor gardening
tips, visit planetnatural.com.

ˆ Clean Up the Clutter ,_JP[PUN UL^ YLZLHYJO JVUÄYTZ [OH[ (TPUVSHZL \ZLYZ
HYL HISL [V IYLHR KV^U KPL[HY` WYV[LPU PU[V
It’s easy for clutter to accumulate on big WLW[PKLZ HUK HTPUV HJPKZ ^P[OPU
or small desks, but it’s counterproductive. TPU\[LZ MVY VW[PTHS HIZVYW[PVU
Researchers who study the brain call >P[OV\[ (TPUVSHZL TVZ[ WYV[LPU
it “peripheral stimuli,” and have found TH` IL JVUZ\TLK I` \U^HU[LK
that clutter is distracting because it IHJ[LYPH PU [OL SV^LY .0 JH\ZPUN
competes for your attention and makes NHZ JYHTWZ HUK ISVH[PUN
it more difficult to focus. (TPUVSHZL \ZLYZ ZOV^ OPNOLY
HTPUV HJPK ISVVK SL]LSZ HSS ^OPSL
Bottom line, clutter doesn’t help you KPNLZ[PUN WYV[LPU JVTMVY[HIS` HUK
get things done in the most efficient VI[HPUPUN TVYL VM P[Z ILULÄ[Z
way. And this can drag out your
workday and make it more difficult *HSS 800-490-1566 MVY H -9,, ZHTWSL HUK [V SLHYU
to clock out of your home office. TVYL ]PZP[ www.aminolase.com

‰ Stay Nourished *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.
Eating foods that enhance brain health
and energy helps you focus. Top options
include fish high in omega-3s fats, such
as salmon, mackerel, and sardines;
poultry, red meat, and legumes for iron;
vegetables and fruits for antioxidants
and a variety of vitamins and minerals;
and nuts and seeds for healthy fats and
essential nutrients.

In contrast, junk food can keep you
constantly hungry, depress your mood,
disrupt hormones, and lead to weight
gain. Since there are no office vending
machines around, working from home
offers an opportunity to stock up on
whole foods and plenty of vegetables,
fruits, and healthy dips for snacks.

A multivitamin with a combination
of vitamins, minerals, and choline, plus
extra vitamin D, can provide additional
support and insurance.

NATURAL BEAUTY * pure ingredients for skin & body

Give Your Skin a Fresh Start

Make a resolution to make over your skincare regimen in 2021. Here
are 7 ways—and 7 great products—to give you a natural glow.

BY LISA TURNER

If you're like most of us, you'll agree: … MAKE MAKEUP COUNT. Skip avobenzone, oxybenzone, ecamsule, Photo: adobestock.com
2020 was a year to forget. This new and octocrylene. Make your makeup
year calls for more than resolutions; the heavy, fake-looking foundation; count with peptides, emollient
it's time for a fresh start on every 2021 calls for a lighter, more authentic ingredients, and natural sunscreens
level—and that includes your skin care approach. Try a lightweight beauty that boost collagen production, enhance
regimen. Kick toxins, animal-testing, balm to even skin tone without a cell regeneration, minimize the appear-
and environmentally harmful packaging layered-on look, or a sheer tint to add ance of lines and wrinkles, and protect
to the curb, and start over with more a dewy, radiant glow. Or use a tinted skin from the sun's damaging rays.
evolved options. Try these super-clean facial sunscreen with mineral-based FRESH START: Pacifica Alight Multi-
skincare choices: UVA/UVB protection that’s free from Mineral BB Cream
harmful chemical sunscreens like
† SOFTEN AND SOOTHE. After 2020,

we all need more soothing. Start with
a face-softening cream or lotion to
seal in moisture, restore hydration,
and strengthen your skin’s natural
barrier. Look for rich, nourishing
ingredients such as emollient plant
oils, antioxidant-rich phytonutrients,
collagen-boosting CoQ10, and firming
ingredients like DMAE. And don’t forget
your eyes—they need their own special
treatment. Look for super-soothing
creams with peptides and caffeine to
reduce pu ness, brighten dark circles,
and minimize fine lines.
FRESH START: Andalou Naturals Age Defy-
ing Hyaluronic DMAE Lift & Firm Cream

‡ USE A REALLY CLEAN CLEANSER.

Does it make any sense to cleanse with
a product that’s loaded with chemicals?
This year, clean up your act on every
level, including your skin. Switch to
squeaky-clean vegan cleansers that nix
sulfates, petrochemicals, parabens, and
other nasties. Start with a moisturizing
daily wash made with antioxidants and
healing botanicals to nourish and repair.
Add an exfoliating cleanser with fruit
enzymes two to four times a week to
shed dead skin cells and leave you glowing.
FRESH START: Mychelle Dermaceuticals
Fruit Enzyme Scrub

30 • JANUARY 2021

… ‡
†
‰Š

‹

ˆ TARGET AND TREAT. Moisturizing ˆ protect the environment. Make it count
with truly eco-friendly packaging. At the
isn't always enough—and this new help reduce puffiness, soften fine lines, top of the list: sustainable, plastic-free
year really calls for an extra dose of support collagen production, enhance packaging that can be refilled, not tossed.
treat. Concentrated serums and primers skin cell renewal, and improve absorption FRESH START: Heritage Store Rosewater
target special needs and add a layer of moisturizers and facial treatments. Facial Toner
of calming and care. Antioxidants and FRESH START: Herbivore Jade
hydrating ingredients such as vitamin C, De-Pu ng Face Roller ‹ THINK BELOW THE NECK. Skin
vitamin A, vitamin B , hyaluronic acid,
doesn’t end with your face, so extend
3 your New Year’s resolutions to the rest
of your body with natural, nontoxic
and green tea repair damage, soften washes and moisturizers. Toss out the
fine lines, reduce sun spots and uneven grocery-store soap bars and cheap,
pigmentation, and promote collagen chemical-laden lotions, and choose
growth. Add a plant-based primer with cleansers and moisturizers with natural
botanicals and peptides to hydrate skin botanicals and essential oils to soften,
and create a smooth, even canvas for heal, and repair rough winter skin.
makeup application. FRESH START: Soul Spring Uplifting CBD
FRESH START: Derma e Vitamin C Daily Body Lotion
Concentrated Serum

‰ GO DEEPER. The skin you see is only Š BALANCE AND REFINE. Wipe away

part of the picture—and if there was any remaining traces of cleanser (and
ever a time to go below the surface, 2020), with a toner to improve skin
it’s now. Ancient practices used in texture and restore pH balance. Stay
traditional Chinese medicine and other away from alcohol-based toners, which
healing systems use special tools that are harsh and drying, and disrupt the
target acupressure points and enhance skin’s natural microbiome and balance.
circulation to improve the health and Instead, choose gentle toners made
appearance of skin. Facial rollers, gua with aloe vera, healing botanicals,
sha tools, and eye wands made from and essential oils to soothe, calm,
natural stones (jade, white jade, rose and restore pH. Also on the agenda
quartz, amethyst, or black obsidian) for 2021: a renewed commitment to

•JANUARY 2021 31

7Healthy

Weight Loss
Diets
KETO OR PALEO? VEGAN OR
MEDITERRANEAN? AND WHAT
ABOUT FASTING? HERE’S A LOOK
AT SOME OF TODAY’S TRENDIEST
EATING PLANS TO HELP YOU PICK
THE ONE THAT’S BEST FOR YOU.

BY VERA TWEED

Weight loss continues to be the top reason for changing diets, but gone are the
days when getting skinny was the overriding goal. Losing weight in a healthy,
sustainable way is today’s holy grail.

Successful diets favor or restrict different types of foods, but they have
some common threads. Processed food is out. Fresh food is in. Carbs need
some control. And wholesome, high-quality fuel is essential.

Counting calories and measuring portions aren’t top concerns these days.
Most modern eating plans focus on choosing foods that are nutritious and
satiating and that enhance metabolic health, which helps control appetite and
reduce cravings. Here’s a look at some of the best:

32 • JANUARY 2021

•JANUARY 2021 33

Low-Carb Diets There isn’t one single definitive pressure and risk for diabetes and can

An analysis of American diets over an low-carb diet, but cutting down on help to reverse the disease.
18-year period by Harvard and Tufts
universities in Boston found that an carbs—especially refined, starchy, Because keto diets reduce cravings
average of 42 percent of our calories
come from low-quality carbs: refined and sugary foods and drinks that are and appetite, people following them tend
grains, starchy vegetables (think fries),
and foods and drinks with added low in nutrients—is a common feature to eat fewer calories. However, weight loss
sugars. Low in nutrients but high in
calories, these foods contribute to of many healthy and effective diets. You isn’t guaranteed because it is possible to
diabetes, heart disease, and some
cancers, as well as weight gain. can start by making simple substitutions overeat on a keto diet. In fact, when keto

So instead of limiting calories by such as nonstarchy vegetables for grains diets are used to treat epilepsy and other
cutting back on fats, reducing carbs can
produce weight loss that’s more realistic (including corn), mashed or riced neurological diseases—conditions
to maintain. When people lose weight
on low-fat, high-carb eating plans, they cauliflower for potatoes, and unsweetened where weight loss may not be a desirable
usually experience a significant drop
in metabolic rate—often referred to as or stevia-sweetened drinks for those goal—the diet is usually designed to
a “slowed metabolism.” As they shed
more pounds, their bodies burn fewer with added sugar. preserve body weight.
calories until it becomes unrealistic to
keep calories low enough to prevent In addition to the potential for over-
weight regain.
Keto Diet eating, another drawback of the keto diet
Studies that have tested the effects
of different diets on metabolism show The lowest-carb diet of all, the keto is that it can be difficult to follow because
that low-carb diets avoid this slowed-
metabolism dilemma. Compared to a diet replaces most carbs with fat and it contains as little as one-tenth the usual
low-fat, high-carb weight-loss diet, one
that is low in carbs can increase the alters the way the body produces amount of carbs. The daily carb content
number of calories burned by about 90 to
more than 400 calories daily, depending energy. Instead of carbs being used to of the average American diet ranges from
on the level of carb restriction.
produce blood sugar—the body’s usual 200–350 grams, or about 55 percent of

fuel—the lack of dietary carbs forces total calories, whereas a keto diet contains

the body to use fat for fuel. 5–10 percent carbs, typically about

The body doesn’t burn fat directly. 20–50 grams daily.

Rather, it converts it to ketones, chemicals

that can then be used for energy. Once Mediterranean Diet

this mechanism is turned on, it’s easier Decades of studies of the Mediterranean

for body fat to be used as fuel. diet show that it has a therapeutic effect

Rapid initial weight loss—as much on the heart, overall health, and longevity.

as 10 pounds in 2 weeks—is partially And it also has weight-loss chops.

water loss, as the keto diet has a diuretic Canadian researchers compared

effect. Fat loss follows, while preserving the results of different diets on a total

metabolic rate and muscle. Switching of 998 people over a period of a year or

to fat burning can more. They found that

also reduce blood a Mediterranean diet

did you know ... was more effective
than a low-fat diet
Although there are many in terms of weight
choices when it comes to loss, and just
losing weight, the best diet is as effective as a
low-carb approach.
the one you can follow
and adapt to your life. But the benefits

may go beyond just

losing weight. An 18-month study in Israel

compared a low-carb Mediterranean

diet with a low-fat diet in 80 people with

abdominal fat. Both diets contained

comparable calories and produced

similar weight loss but differed in

another way. Body scans showed that

the Mediterranean diet produced twice

as much loss of fat around the heart—

the most harmful fat that raises risk

for heart disease—and a loss of nearly

3 inches around the waist. The low-fat

34 • JANUARY 2021

Combining
Weight Loss
Strategies

Limiting carbs, or at least pausal women. During a period of some low-sugar fruits such as berries.
starchy and sugary carbs, works 14 weeks, women on the vegan diet The other 25 percent allows protein
well in any type of diet, and lost more weight than those on the from pasture-raised animals and
different diets may work better traditional diet. healthy fats in nuts, seeds, and
at different times. One study omega-3s from low- mercury fish such
found that people lost 10 percent Paleo Diet as wild salmon and sardines. Avocado,
of their starting weight and extra virgin olive, and coconut oils,
kept it off by following a keto Although not as widely studied as some are also included.
diet for 20 days, then switching other diets, the paleo diet has been shown
to a Mediterranean diet for to improve markers of heart health and Grains, beans, dairy, and added
4 months, then switching back risk for diabetes, as well as helping with sugars are discouraged, but may be
to keto for 20 days, and then weight loss. Studies have shown that eaten occasionally. Food additives and
back to a Mediterranean diet for compared to a more traditional re- refined oils are excluded. Overall, the
successful long-term maintenance. duced-calorie diet that includes all food pegan diet isn’t as restrictive as paleo
groups, a paleo diet can produce more or vegan diets and is easier to follow.
diet produced a loss of only 1 inch weight loss and can be more satiating.
around the waist. However, it can be difficult to follow. Intermittent Fasting

The Mediterranean diet contains Based on the premise that our bodies In this type of eating regimen, there
lots of fresh vegetables, some fish and are designed to eat like our hunter- is no restriction on types of food, only
poultry, very little red meat, extra virgin gatherer ancestors, the paleo diet excludes timing. Although this approach may not
olive oil, herbs and spices, and some all grains, added sugars, refined oils, dairy work for everyone, there is evidence
fruit, nuts, seeds, legumes, eggs, dairy, products, legumes, and white potatoes. that it can be an effective weight-loss
and grains. A low-carb Mediterranean It does include all other vegetables, fruits, approach with greater improvement
diet would contain only small amounts of lean meats, fish and seafood, eggs, in blood sugar than diets that restrict
legumes, grains, and starchy vegetables. nuts, seeds, small amounts of honey, food every day.
and unrefined fats such as olive oil and
Vegan Diet coconut oil. Starchy root vegetables Fasting one or two days each week
should be eaten only in small quantities. is one way of doing this. Another is
A vegan diet consisting of fresh vegeta- eating all your day’s food within an
bles, grains, legumes, nuts, seeds, and Pegan Diet 8-hour window, such as between 10 am
healthy fats from plants can improve and 6 pm, leaving a 16-hour break
overall health and lead to weight loss. Created by Mark Hyman, MD, an between meals.
Wholesome vegan diets are generally integrative physician and pioneer of
high in nutrients, and—because of their healing diets, the “pegan” diet is a The 5:2 diet is another option: on
fiber content—satiating. combination of paleo and vegan. two nonconsecutive days each week,
It aims to combine the benefits of eat only 500 calories if you’re a woman,
Studies have shown that a healthy both those popular eating plans. or 600 calories if you’re a man, and then
vegan diet enhances the balance of gut eat normally the other five days of the
bacteria, reduces chronic inflammation, About 75 percent of the food in a week. In addition to weight loss, this
and improves markers in type 2 diabetics. pegan diet comes from vegetables and approach can reduce risk for diabetes.
For weight loss, a vegan diet with
30 percent protein from plant foods
was as satisfying as a meat-based diet.

A study at the George Washington
University School of Medicine in
Washington, D.C., compared a traditional
heart-healthy diet with a low-fat vegan
diet among 64 overweight postmeno-

•JANUARY 2021 35

Boost your

20Mind,
and

21Spirit in

THERE ARE 31 DAYS IN JANUARY,
WHICH MEANS 31 OPPORTUNITIES
TO ADOPT HEALTHY NEW HABITS
THAT ARE SURE TO START
YOUR NEW YEAR OFF ON THE
RIGHT FOOT. BY JILL SCHILDHOUSE

36 • JANUARY 2021

As we close the door on 2020 (okay, slam the door) and 1SPEND YOUR ENERGY WISELY.
look ahead to 2021, we’re faced with all the encouraging “One of the silver linings of this
possibilities a new year can offer: a fresh perspective, pandemic has been the ability to
a second chance, and the opportunity to turn over a new step back from the normal hustle and
leaf. But it doesn’t need to be that intense. bustle of our lives to figure out what we
really want in our careers, relationships,
“There’s so much pressure leading up to January 1st, home, etc.,” says Zorfass. “Many people
when in reality, it’s just another day,” says Nina Zorfass, realized that they were spending so
a health coach at the Institute for Integrative Nutrition. much of their energy on things they
“Instead of creating grand resolutions that require your didn’t really care about, which caused
utmost attention and dedication, start small … very small. unnecessary stress and anxiety.” Take
And start today. But most importantly, be kind to yourself note of how you spend your time and
when you mess up, because you’ll definitely mess up— how that matches up with your goals.
you’re human! Each day is an opportunity to start fresh.” Are you prioritizing things or people
that don’t bring you joy or don’t bring
We asked myriad doctors, personal trainers, nutritionists, you closer to your goals?
coaches and naturopaths to share some of their surefire
tips for achieving optimal health—physically, mentally, and 2READ LABELS TO AVOID HIDDEN
spiritually—in the new year. Here’s what they had to say: SUGARS. Seriously, sugar hides in
the darndest places. “Become
1 a label reader and search for those
hidden sugars that are driving up
weight, chronic inflammation, and
diseases such as diabetes, heart disease,
and fatty liver,” says Renee Wellenstein,
DO, double-board-certified OB/GYN and
functional medicine. If an ingredient
ends in “-ose”—for example, sucrose,
fructose, or dextrose—it’s a sugar. And
if it has the word “sugar” in it, like beet
sugar or coconut sugar, it’s an obvious
sugar. Also beware of the disguised
sugars, such as corn syrup, malt syrup,
and rice syrup

3MANAGE STRESS WITH
L-THEANINE. Before reaching for a
prescription to help manage stress
or anxiety, consider a natural supplement
instead. “L-theanine is an amino acid
from green tea that helps calm and relax
you without making you feel sedated,”
says Wellenstein. “It can be used daily to
prevent feelings of stress or anxiety, or
at a moment’s notice when something
unexpected or stressful pops up. It also
helps with focus.”

•JANUARY 2021 37

4CAFFEINATE WISELY. 8FIND YOUR CENTER. Each day, “In fact, one study found that oregano
Caffeine is fine when carve out time from your busy contains four times more antioxidants
used in moderation— schedule to reassess where you’re
but who stops at one or going and what you want out of your than blueberries. Fresh herbs are
two cups these days? life. “Meditation, qiqong, Tai Chi, yoga, also nutrient-rich, with many
“The benefits of cutting and breath work all have their own being good sources of vitamins
caffeine are that you also twist on getting us into our body and A and K.”
might enjoy better sleep, out of our heads,” says internist Jessica
less anxiety and jitteriness, Peatross, MD. “Reconnecting to the body 11GET IN TOUCH WITH
fewer daytime crashes, and spirit puts us into parasympathetic YOUR CIRCADIAN
and better sustained energy nervous system—the ‘rest and RHYTHM. Honoring
throughout the day,” says Wellenstein. digest system.’ Most Americans are your body’s natural rhythms
She recommends switching to maca, imbalanced in ‘flight or fight,’ or the can go a long way for health. “For
a B complex supplement, chaga, or sympathetic part of the nervous system. instance, consider going to bed earlier
chicory root. Pausing for just 20–30 minutes per (with the setting sun) and rising for
day, even starting your morning routine the day when the sun comes up,” says
5FEEL OUT YOUR FOODS. Pay in this fashion, can really change  Vettel. “Get sunshine on your skin daily
attention to how you feel after your perspective for an entire day.  to support melatonin production and
you eat certain foods. “Don’t just Appreciation and gratitude are often sleep, and try eating your largest meal
let discomfort become normal,” says surprising side effects.” of the day when the sun is the strongest,
Ashley Joi, a certified personal trainer around noon.” 
at Performix House. “Log the foods 9WALK BAREFOOT. Walking
that cause you to feel tired or bloated, barefoot, or “earthing,” has been  12CHEW MORE THOROUGHLY.
or upset your stomach.” The end result? linked to anti-inflammatory How well are you chewing
A list you can give your doctor to test and disease-fighting benefits. “It also your food, really? “When
for allergies, or a list of foods to avoid. stimulates a calming acupuncture my patients share that they’re having
point—or Kidney 1—on the sole of the digestive woes, the first question I ask
6HAVE A DANCE PARTY. Not in foot,” explains Vettel. “The next time is about how well they’re chewing their
the mood to work out? Joi says to you’re in grass or on a path, try kicking food,” says Vettel. “Chewing food well
turn on your favorite tunes—the off your shoes and enjoying the feeling supports optimal digestion by creating
ones you can never resist moving to— of the earth beneath your feet.” lots of saliva.” Saliva helps to dissolve
and have a dance party instead! “Your food and contains digestive enzymes
heart rate will rise, you’re burning 10ADD FRESH HERBS. Did you such as amylase (to break down starch)
calories, and all the positive vibes and know that herbs are nutrition and lipase (which breaks down fat in
memories can come flooding in to all-stars? “Many herbs— the stomach).
elevate your mood.”  including basil, dill, cilantro, and
oregano—offer significant antioxidant 13BUILD YOUR TRIBE. A
7DIG IN THE DIRT. The saying, and antimicrobial benefits,” says Vettel. like-minded community
“God made dirt and dirt don’t is beneficial to starting
hurt,” is more true than you and maintaining your health journey.
realize. “The soil is full of beneficial “Community benefits those who are
microbes and, with regular exposure, succeeding and those who are having
you can support the health of your gut difficulty because it brings everyone
microbiome,” says Sheri Vettel, RD, together and allows everyone to
MPH, LDN, a registered dietitian at share their strengths, offer help,
the Institute for Integrative Nutrition. give encouragement, and hold each
“Consider getting involved in a garden, other accountable,” says Logan Delgado,
whether it’s your own or a shared fitness expert and cofounder of
space in your community.”   KetoCoach. Look for groups on social
media or in your local community.

38 • JANUARY 2021

14MEASURE SUCCESS BY CON- 17CREATE A SELF-CARE SPACE. creates order and dissipates anxiety.
SISTENCY. Think success is Spending more time at It’ll help you stay in rhythm even when
marked only by reaching the home probably means your the world around you is spinning.”
final goal? Think again! “It’s not about living space is more crowded and full
getting the leanest, or strongest—or of commotion than ever before. “Create 19JUST BREATHE. We need to
whatever your health goal or issue may a self-care zone,” suggests Jamie Gold, breathe to live, but so many
be—in as little time as possible,” says CKD, CAPS, MCCWC, a Mayo Clinic people rarely think about
Danny Vega, MS, a coach for KetoCoach. Certified Wellness Coach and author of how they are breathing. “Taking deep
“It’s doing just a little bit every day, Wellness By Design: A Room-by-Room breaths, regularly through your nose,
consistently, that matters most.” Guide to Optimizing Your Home for can elicit many health benefits, including
Health, Fitness, and Happiness “That decreased stress, decreased blood pressure,
15INCLUDE VEGGIES FOR might be adding spa-inspired touches to decreased anxiety, and a steadied
BREAKFAST. One easy way your bathroom or creating a meditation heartbeat,” says certified nutritionist
to add more plants into your corner in your bedroom. Covered and reiki master Serena Poon, CN, CHC,
day is to start in the morning. “Top patios and balconies with nature CHN. Don’t know where to start? Try a
leafy greens with an egg and avocado connections—like plants, trees, and 4-4-4 breath. Inhale for 4 counts, hold
for a delicious, unexpected breakfast water features—are also ideal, climate your breath for 4 counts, and exhale for
salad,” says registered dietitian Maya allowing. Add a favorite seat, cozy 4 counts. Repeat up to 20 minutes. 
Feller, MS, RD, DN. “You can also add throw, lavender candle, or art piece,
beans to bring soluble fiber and keep and spend 5–10 minutes a day there 20PRACTICE AN ATTITUDE OF
you fuller longer.” consciously decompressing.” GRATITUDE. “Every day,
write down just one thing
16EAT FIBER BY THE FORK- 18STICK TO A SCHEDULE. that you are thankful for,” says Steven
FUL. “Fiber is beneficial for “Despite the chaos in the R. Gundry, MD, a cardiothoracic sur-
your gut and cardiovascular world, our brains like order,” geon and author of the New York Times
health, along with blood sugar regulation says Pedram Shojai, OMD, a doctor of bestseller The Plant Paradox “Even if
and satiety,” says Feller. “Incorporate Oriental medicine, master herbalist, you’re dealing with the loss of a job,
foods that are rich in prebiotic fibers like and acupuncturist. “Set a wakeup time kids stuck at home driving you crazy,
chickpeas, garlic, plantains, Jerusalem and keep a schedule. Work out at the inability to travel, fear of the unknown,
artichokes, and onions. A healthy same time. Keep your meals consistent or even loss of a family member or
microbiome is the foundation for and go to bed at the same time. This friend, there’s always, always something
optimal wellness.” to be thankful for.” 

21REORGANIZE YOUR
KITCHEN. If your main
goal is to lose weight in 2021,
rethink not just your food but the room
where you prepare it. “The number one
complaint I’ve heard from clients over
the years for why they have a hard
time making healthful meals at home is
that their kitchens are cramped, dark,
disorganized, and unpleasant,” says
Gold. “Your kitchen is your home’s
‘fueling station’ and should be optimized
and reorganized for that purpose.”
This doesn’t have to mean an expensive
remodel, either—there are many items
you can add to your existing kitchen
cabinets and countertop appliances that
will support healthy cooking.  

•JANUARY 2021 39

22TAKE A HYDROTHERAPY Griffith, MS-HNFM, a scientific study your health.” The National Sleep
SHOWER. Feel groggy researcher at Thyrve. “Yogurt is rich Foundation recommends 7–9 hours
or down in the dumps? in friendly bacteria that improve a night for most adults.
Boost your mood with a hydrotherapy immune function by optimizing the gut
shower. “After your regular shower, microbiome. Probiotic foods such as 29TRY INTERMITTENT
turn the water to cold for 20–30 seconds, kombucha, sauerkraut, kimchi, miso FASTING. Intermittent
followed by one minute of warm soup, and yogurt assist in suppressing fasting is an eating pattern
water,” says licensed naturopath the growth of pathogenic bacteria that that includes fasting for 1 hours,
Alissia Zenhausern, NMD. “Repeat drive up internal inflammation, while skipping breakfast, and eating lunch
four or five times, always ending also providing a hospitable environment and dinner within an eight-hour
on cold for a quick way to not only for beneficial bacteria to contribute to window each day. “This can increase
improve your energy, but boost blood overall wellness.”  resistance to stress, help stabilize blood
circulation and lymphatic fluid.” sugar levels, suppress inflammation,
26WALK OR RUN 1 MILE EACH and boost specific beneficial gut bacteria,”
23DETOX YOUR LIVER DAY. No time to squeeze says Griffith. “Influential bacteria—
NATURALLY. Help your liver in your workout or just such as Akkermansia muciniphila,
detox naturally by increas- not feeling energetic enough for a which is associated with metabolic
ing your intake of cruciferous vegeta- fitness class? “Make a concerted effort health—has been shown to increase
bles. “Cruciferous vegetables, such as to include movement into your lifestyle, by using safe intermittent fasting.”
kale and Brussels sprouts, can im- even if it’s just a mile,” says certified
prove the liver’s natural detoxification personal trainer Alicia McKenzie. “One 30BOOK A RETREAT. If you
enzymes, help protect it from damage, mile is not too time-consuming and are looking to meet more
and improve blood levels of liver en- can easily be done as a family activity like-minded individuals
zymes,” says Zenhausern. without seeming cumbersome.”  or need to clear your mind and reset,
try a retreat that fits your lifestyle—
24STICK TO YOUR PLAN. 27SIP HOT WATER. You may choose from silent, women’s, LGBTQ,
“Just like you have a schedule be accustomed to keeping weight loss, etc. “This is a way to
for work, your kid’s baseball a water bottle at your side, connect with people on a deeper level
practice, or your biweekly pedicure, but what about a hot thermos? “The and ones who can become lifelong
make a schedule for exercise and diet,” simple act of sipping hot water regularly friends with similar interests,” says
says Jillian Glenn, blogger for the helps you detox, keeps you hydrated,  Dominic Kennedy, a certified personal
vegan and gluten-free site Peanut helps the mouth and entryway stay trainer, nutritionist, and weight-loss
Butter and Jilly. “Plan out what you’re well-lubricated, and helps flush out the specialist. “It’s another great way to
going to eat and when you’re going to stomach with its natural defense system, stay on track and hit your goals while
work out. And just like you show up to stomach acid,” says Su-Jung Lee, LAc, being around people who inspire you.”
the office every day, show up to that MS, a board-certified acupuncturist
healthy meal you planned and that and herbalist, and practitioner at the 31HIRE A LIFE COACH.
workout you scheduled. Life happens, Yinova Center in New York. Considering a life change?
and sometimes we have to cancel—but Ready to tackle your goals
canceling a healthy meal or workout 28GET MORE SLEEP. Think once and for all? A life coach may be
should be as rare as having to call in skipping a few ZZZs here just the sounding board and motivator
sick to work.” and there won’t make a you need. “Years ago, I decided I wanted
difference? “Sleep provides the brain to leave my corporate pharmaceutical
25EAT FERMENTED FOODS and body an opportunity to heal, career and move from Philadelphia to
DAILY. Fresh, fermented process, and support the mental and Los Angeles,” says Kennedy. “I cannot
foods are rich in probiotics physical work you do all day long,” stress how much my life coach helped
that can help nourish and heal the says Joy Puleo, MA, PMA-CPT, education me to stay on track, move, start a new
mucosa in the digestive tract and can program manager for Balanced Body. business, and do all that came after.
contribute to the health-promoting “You shortchange your sleep and, Only good things can come from
bacteria in the gut, says Kimberly in the long run, you will shortchange working with a coach.”

40 • JANUARY 2021

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•JANUARY 2021 41

ASK THE NUTRITIONIST * answers to your food questions

Beyond Organic:
Buy Regenerative!

Improving soil health is an overlooked key for nutrient-dense
food and a healthier planet. We can support farming that
has this focus through the products we purchase.

BY MELISSA DIANE SMITH

Q I was blown away when poor-quality food—or no food at all. atmosphere. Formerly barren land
I saw the documentary The film presents feed-the-soil then transforms into fertile land
Kiss the Ground, and filled with a diversity of vegetation.
learned how important solutions, farms and regions that have
regenerating the soil is to so many adopted principles of regenerative Animals grazing and leaving their
things, including growing nutrient-dense agriculture, which is sometimes droppings is an especially critical
food that keeps us healthy, efficiently called “carbon farming.” It is a set step in adding organic matter to
absorbing both carbon dioxide and of practices—including avoiding the soil to help it become alive with
water, and positively impacting weather tilling, planting cover crops, applying important microorganisms. That’s
extremes. What are the best ways I can compost, and managing grazing— the system of improving the land
take action as a consumer to support that builds organic matter in the soil. that nature designed. This is in direct
regenerative farming? This leads to the soil storing more opposition to the unnatural system of
water and drawing more animals raised in industrial feedlots,
Most people don’t understand how carbon out of the
critical healthy soil is for supporting which destroys healthy soil and
a web of health and environmental damages animals’ health and
matters they care about—everything the environment.
from producing nutritious food and
conserving water when growing crops Photo: adobestock.com
to stabilizing Earth’s climate.

As Kiss the Ground (now on
Netflix) explains, in many
areas of the world where
crops historically have been
grown, a process called
“desertification” is occurring:
Land has turned, or is turning,
into desert or bare ground. Chemical
fertilizers, herbicides, pesticides,
and other farming practices have
killed off living organisms in the soil.
The result is that living, fertile soil
becomes dirt. Because it is depleted
in nutrients and important micro-
organisms, dirt doesn’t efficiently
absorb and hold water. It floods easily,
leads to toxic runoff, can’t withstand
weather extremes, and produces

42 • JANUARY 2021

Organic vs. Regenerative Regenerative Oriented Companies
Once you understand the importance of and Products to Know
healthy soil and the ways it helps improve
human, animal, and environmental health, Regenerative Organic Certified Brands—Some companies offer products that have
you naturally may want to buy food met Regenerative Organic Certified (ROC) certification standards. Before being eligible
produced using regenerative practices. for ROC, farms must first hold USDA organic certification. ROC then adds further
But if you’re like most consumers, you criteria to ensure soil health, pasture-based animal welfare, and social fairness for
may not know how to identify products farmworkers. Regenerative organic farming is widely considered the highest standard
produced using techniques that improve for agriculture around the world. The first brands and farms to display the Regenerative
soil health. Organic Certified label include:

It’s common to believe that choosing * Apricot Lane Farms Avocado Oil
products with the USDA organic label * Dr. Bronner’s Regenerative Organic Coconut Oil
is the best way to support regenerative * Nature’s Path Oats
farming. But that’s not always true. * Grain Place Foods Popcorn and Cornmeal
Going organic is an excellent way to * Patagonia Provisions Regenerative Organic Chile Mango
avoid synthetic pesticides, fertilizers, * Lotus Foods Brown and White Basmati Rice
and genetically modified organisms * Sol Simple Organic Bananas
(GMOs), but the organic seal doesn’t
directly tell you about whether the food Other businesses that have received certification with products forthcoming include
was grown in healthy, regenerated soil. Tablas Creek Vineyards, Herb Pharm, and Guayaki Yerba Mate. Be on the lookout for
Soil quality is not among the criteria many more products bearing the Regenerative Organic Certified label to be available
needed to receive organic certification. in the near future.

7 Ways to Take Action Though not certified, some companies make products that are marketed as
That Supports Regeneration produced through regenerative farming or aquaculture methods, including:
By making conscious, informed
purchasing decisions, you can eat well, Akua creates foods made from kelp, a crop that requires no fresh water, no
build soil, and regenerate the planet. fertilizer, no feed, and no arid land to grow. Kelp also filters carbon from the water.
In addition to buying organic as much The company sources the kelp it uses from regenerative ocean farms along the
as possible, add to that strategy in the Northeast coast of the United States.
following ways:
Force of Nature produces 100 percent grass-fed and grass-finished meat that is
… Buy seasonal, local foods that have regeneratively sourced, conservation-focused, carbon-sequestering, and soil-building.

been grown in healthy soil. At farmers Serenity Kids sells certified organic baby food in shelf-stable squeeze pouches.
markets, ask local food producers if Its ingredients—meats, fruits, and vegetables—are sourced from small family farms
they practice techniques to regenerate that use regenerative techniques to improve soil microbial health, reduce water
the soil, such as no tilling, using cover runoff, and sequester carbon.
crops, rotating crops, and adding compost.
You can also search for regenerative- * American Grassfed Association ˆ Add more perennial crop foods to
focused food producers in your area at (AGA Certified)
RegenerationInternational.org. your diet. Perennials are plants that live
* Animal Welfare Approved longer than two years. Some perennial
† Choose meat that helps regenerate * Pasture Raised trees and bushes even live for hundreds
* Global Animal Partnership Certified of years. Perennials establish deep
the land. Avoid commercial meat from roots in the soil, protecting the land and
animals that have been raised in unhealthy (Steps 4 and 5) drawing down carbon year after year.
confined feedlots, and seek out 100 Examples of perennials include walnuts,
percent grass-fed, grass-finished meat ‡ Choose dairy products that help coconuts, bananas, peaches, oranges,
labeled in a way to mean more than apples, asparagus, cacao, coffee, and tea.
just that the animal was fed grass at regenerate the land. Again, look
one point in its life. The Eat4Climate for products from grass-fed and In contrast, annual crops live for
Purchasing Guide by the nonprofit grass-finished animals that are raised only one growing season and must be
organization Kiss the Ground suggests by ranchers who use managed grazing, replanted every year. The farming of
looking for these certifications: regularly moving their animals onto annuals can be destructive to soil if it
different fields.

•JANUARY 2021 43

ASK THE NUTRITIONIST

isn’t done through regenerative that is widely expected to grow products are sold. Learn more about
practices. Annual plants to eat dramatically in the future. this certification at Regenorganic.org.
less of include corn, beans, wheat,
rice, lettuce, carrots, and potatoes. ‹ Choose Regenerative Organic Finally, plant more trees and try

‰ Use avocado, olive, or coconut Certified (ROC) products. (See sidebar growing food in your own garden.

oil. These oils are made from for examples.) ROC is a revolutionary Kiss the Ground’s message is: Let’s
perennial crops, as opposed
to oils grown from annual new certification for food, fiber, collectively take action to support
crops such as corn, soy, canola,
peanut, and sunflower oils, and personal care ingredients. healthy soil, which will revitalize the
which should be avoided. Choose
organic avocado, olive, and coconut oils ROC farms and products meet regenerative power of Earth itself.
from companies that maintain strong
environmental commitments. the highest standards for soil + RESOURCES FOR MORE INFO
health, pasture-based animal
Š Be on the lookout for new products welfare, and farmworker fairness.

marketed as “sustainably produced” ROC encompasses organic farming, and * Kiss the Ground movie—
or produced through regenerative
practices. (See sidebar for examples.) then raises the bar, prioritizing improving Kissthegroundmovie.com
We’re at the beginning of a movement
soil health and building soil carbon. * Kiss the Ground nonprofit

A pilot ROC program was launched by organization—Kisstheground.com

the Rodale Institute, Dr. Bronner’s, and * Regeneration International— Photo: adobestock.com

Patagonia in 2018 and 2019. That has been Regenerationinternational.org

completed, and consumers can now find * Regenerative Organic Certifica-

the first group of Regenerative Organic tion—Regenorganic.org

Certified products wherever organic

<285 *8,'( 72 NATURAL

/2: 72;,1 MEDICINE

/,9,1* HOUSE CALL

FREE WEBINARS & RESOURCES

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HEALTHY DISH * recipe makeovers full of modern flavor

Higher-Protein Pasta

Come down from holiday overindulgence with this satisfying
dish that won’t blow send your blood sugar soaring.

BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC

A lot of people don’t know this, but When a food is high in carbs—
the way a food is cooked has a lot to do as pasta is—overcooking can cause a
with the impact it has on your blood much more dramatic impact on your
sugar (also known as the glycemic blood sugar. This tender pasta cooks
index or glycemic load). Well-done, up in seconds—all it really needs is
wet-noodle type pasta not only tastes a hot bath—and the carb load is offset
like cardboard, it also affects your by the protein and healthy fat in the
blood sugar in a far more negative way fresh chèvre, significantly reducing
than pasta al dente, which is actually the impact of this delicious dish on
the proper way to make pasta anyway. your blood sugar. Bonus nutrition
Why? Because overcooking destroys points for the antioxidant lycopene
fiber and turns a perfectly good food in the tomatoes, and the iron, calcium,
into mush that doesn’t have to be magnesium, potassium, and fiber in
broken down by the body. the spinach!

Photo: Pornchai Mittongtare; Food Styling: Claire Stancer

46 • JANUARY 2021

make it! FEATURED INGREDIENT

Italian Pasta with Veggies Lemons

Serves 6 Lemons are usually thought

10 oz. small pasta shells of as a garnish—lovely
1 Tbs. olive oil
2 cloves garlic, minced for decoration or to spritz
1 small yellow squash, quartered
up a glass of water, but
lengthwise and thinly sliced
4 lightly packed cups baby spinach not taken seriously as a

or baby arugula, or a mix of both nutrient-dense food. But that
1 14-oz. can quartered artichoke
perception is starting to change.
hearts in water, drained and
chopped, optional Most of us know that lemons, like
¹⁄³ cup tender sundried tomatoes,
finely chopped other citrus fruits, are a great source
Sea salt and freshly ground pepper,
to taste of vitamin C, a powerful antioxidant
4 oz. fresh chèvre
1 bunch fresh basil, slivered and anti-inflammatory agent. For Mix it Up
Juice of 1 small lemon that reason alone, lemons would
be a healthy fruit. But lemons also There are two basic types of lem-
1. Cook pasta according to package have been found to have two other ons—acidic and sweet. While the
directions until al dente. While compounds—a group of chemicals acidic types, Eureka and Lisbons,
pasta is cooking, heat oil and garlic called limonoids, and specifically a are the most widely available,
over medium heat in large sauté the sweet types are becoming
pan for 1 minute.
compound called limonene—both increasingly more available,
2. Add summer squash, and cover of which have documented antican- though they’re used primarily as
pan. Cook about 5 minutes, stirring cer properties. Limonene is found ornamental fruit. There’s also a
occasionally, until squash is fork in the peel and has been shown seasonal lemon known as a Meyer
tender. Fold in spinach, artichoke in studies to be chemopreventive lemon that lots of people love. It’s
hearts, if using, and sundried moderately acidic, but it doesn’t
tomatoes. Season lightly with salt
and pepper, cover, and cook 1–3 against mammary, liver, lung, and have nearly the sour “kick” of
minutes, until spinach is wilted and UV-induced skin cancer, and chemo- regular lemons. In fact it’s sweet.
everything is hot and moist. therapeutic against mammary and Meyer lemons are believed to be a
pancreatic tumors. A study from the cross between regular lemons and
3. In large bowl, combine pasta and University of Arizona concluded that mandarin oranges. They gener-
vegetables. Crumble chèvre into ally show up in stores between
mixture, add basil and lemon juice,
and gently fold everything in until when citrus peel is consumed with December and May.
well-combined. Taste and adjust
seasonings, if necessary. Serve hot black tea, the risk of skin cancer
warm or chilled.
is reduced by 30 percent. (Amazing
Per serving: 310 cal; 14g prot; 7g total fat
(3g sat fat); 48g carb; 10mg chol; 520mg how these traditional combinations—tea and lemon, for example—keep
sod; 4g fiber; 4g sugar
being validated by science, isn’t it?)
Notes from the
And it doesn’t take much limonene to get the value. According to research-
Clean Food Coach:
ers, consuming 1 tablespoon a week of the grated peel is all you really need
Choose a high-protein or whole-
grain pasta for the best nutrient to make a significant difference. Full disclosure: I’m an avid juicer. I use both
punch. We like Banza shells for
this recipe. For a simpler, richer lemons and limes (depending on the recipe) in all my juices, and I wouldn’t
dish, substitute a few tablespoons
of organic pesto for the fresh think of using them without including the peel! It adds texture and richness
spinach and basil.
of flavor as well as a cornucopia of plant chemicals.

Lemons have also been used in folk remedies for as long as anyone can

remember. Back when I was a musician in New York, I remember all the

singers drinking hot water and lemon for their throats. My good friend Ann

Louise Gittleman, PhD, has long used hot water and lemon as a staple in

her dietary programs, largely for its positive effects on the liver, bile, and

digestion. And according to naturopathic physician Andrew Rubman, ND,

Photo: adobestock.com drinking just half a lemon of juice daily raises the level of citrate in the

body, which may help in fighting kidney stones. (Note: Other citrus juices

do not have this effect. In fact, grapefruit juice has the opposite effect and

should be avoided if you’re prone to kidney stones.)

•JANUARY 2021 47

COOK WITH SUPPLEMENTS * easy ways to boost your nutrition

Savory Superfood Bowl

Açai bowls don’t have to be sweet. In fact, you can upgrade any recipe
with this nutrient-dense, dark-blue berry.

Açai-Balsamic Glazed Roasted Root ¼ cup olive oil 1. Preheat oven to 400°F. Lightly coat two
and Quinoa Bowl 2 Tbs. honey large, rimmed baking sheets with olive oil.
6 large garlic cloves, pressed through a
Serves 6 2. In large mixing bowl, combine açai purée,
balsamic vinegar, olive oil, honey, garlic, and
garlic press or very finely minced rosemary. Whisk to combine well. Add sweet
potatoes, parsnips, beets, turnip, and onion
This colorful dinner bowl takes a savory spin 2 Tbs. finely minced rosemary leaves to bowl, and stir or toss to coat evenly.

on our favorite superfruit, with a balsamic 2 medium sweet potatoes, 3. Spread vegetables in single layer on baking
sheets. Roast 10 minutes. Stir vegetables
glaze that highlights its cut into ½-inch cubes and rotate pans for even cooking. Continue
roasting 15–20 minutes more, until
earthy-fruity flavor. Cutting Sambazon Pure 2 large parsnips, cut into vegetables are just tender. Remove baking Photo: Pornchai Mittongtare; Styling: Claire Stancer
the roots into smallish Unsweetened Frozen ½-inch cubes sheets from oven and stir in spinach.
cubes makes them cook 2 medium golden beets, cut
faster and more evenly, and Açaí Packets into ½-inch cubes 4. To serve, divide quinoa among six bowls.
ensures an even glaze. Vary the 1 medium turnip, cut into Mound vegetables on top, and sprinkle
roots as you’d like—turnips, ½-inch cubes with pine nuts.
carrots, and rutabaga are excel- 1 small red onion, chopped
lent additions—or add tempeh 1 cup packed finely chopped Per serving: 390 cal; 9g prot; 16g total fat
during the last 10 minutes of baby spinach leaves (2g sat fat); 55g carb; 0mg chol; 80mg sod;
cooking for extra protein. 8g fiber; 15g sugar

4 cups cooked quinoa

¼ cup thawed frozen açai purée ¼ cup pine nuts (or chopped cashews or
¼ cup balsamic vinegar pumpkin seeds)

48 • JANUARY 2021