Y O U R U LT I M A T E R E S O U R C E F O R N A T U R A L L I V I N G

JUNE 2019 | betternutrition.com

COOKING WITH
PROTEIN POWDERS
Exciting Ways to Use Them, From
Soups to Wraps to Baked Goods

TURMERIC The Perfect

Summer Dessert:
FOR A CLEAR Grain-Free
Almond Peach
COMPLEXION Clafoutis

THE STORY BEHIND

the Medical Medium
& the Celery
Juice Craze
POWERFUL
FERTILITY
BOOSTERS P. 24

TOP
SUP

S
NT

PL
EME
FOR MEN
P. 28

THE COMPLETE GUIDE TO

MINERALS P. 20
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 june2019CONTENTS/ VOLUME 81 | NUMBER 6

38 28
Man up your
Get a healthy supplement
dose of routine with
on-the-go our favorite
protein with guy-friendly
Avocado Eggs. nutrients.

features
28 Top 10 Supplements
for Men
For the most part, nutrients don’t
discriminate on the basis of sex. But
there are some vitamins, minerals,
and herbs that offer clear benefits for
men. Here are 10 of the best.
32 Pump Up the Protein
Need more protein in your diet
but getting tired of the same old
shakes and smoothies? These
innovative, delicious recipes will
make you look at protein pow-
ders in a whole new way.
departments
8 TREND WATCH
Best Food Sources of Vitamin D
Simple ways to get more of this key
nutrient into your diet. Plus: Meet the
Medical Medium and learn why he
thinks everyone needs celery juice.
16 HOT BUYS
Cool Products for Hot Days
Food and supplement products that
we’re excited about this month.
18 CHECK OUT
Vitamin K Types and Benefits
The skinny on this often-overlooked
vitamin.
20 NATURAL REMEDY
Ultimate Mineral Guide
They don’t get the press of vitamin C
or D, but these essential nutrients are
crucial for optimum wellness.
24 ASK THE NATUROPATHIC DOCTOR
Fertility-Boosting Remedies
Boost your chances of conceiving
the natural way.
26 NATURAL BEAUTY
A Touch of Turmeric
Spice (and brighten) up your skin with
this potent botanical.
38 EATING 4 HEALTH Foods for Fitness
What to eat if you want to shape up
and slim down.

42 COOK WITH SUPPLEMENTS

26
Sure you know
Plant Power Salad
Harness the power of hemp with this
savory, seasonal dish.
that turmeric is
great for pain 44 ASK THE NUTRITIONIST
relief, but just Freeing Your Family
wait ’til you see Cutting problem ingredients from your
what it can do
for your skin. family’s diet is easier than you think.

48 HEALTHY DISH Stone Fruit Clafoutis

Cool off this summer with this
scrumptious grain-free treat.

2 • JUNE 2019

BN0619_TOC_JS.indd 2 4/30/19 12:41 PM

BN0619_TOC_JS.indd 3 4/30/19 12:41 PM
 editor’sNOTE
YO U R U LT I M AT E G U I D E T O N AT U R A L L I V I N G

Spice Up Your
Editor in Chief Nicole Brechka
WHAT’S NEW ON Creative Director Rachel Joyosa
BETTERNUTRITION.COM Executive Editor Jerry Shaver
Associate Editor Elizabeth Fisher

Health with
Copy Editor James Naples
Beauty Editor Sherrie Strausfogel
Contributing Editors Vera Tweed, Helen Gray

Contributing Designer Rachel Pilvinsky

Turmeric
Contributing Writers Jeannette Bessinger, CHHC,
Jonny Bowden, PhD, CNS,
Aromatherapy Matthew Kadey, MS, RD, Emily
A. Kane, ND, LAc, Melissa Diane
Infographic + Smith, Chris Mann, Lisa Turner,
NOW Kids Neil Zevnik
Spices are as popular today as they were some 7,000 years Diffuser
Production Director Patrick Sternkopf
ago—maybe even more popular. Throughout history, spices Giveaway
Find out which Editorial Offices 512 Main Street, Suite 1
have been used for everything from dyeing fabrics to making essential oils are
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perfume to crowning emperors. safe for kids—and
Spices are among the most powerful healing remedies which ones are General Manager Rob Lutz
AIM Retail Group rlutz@aimmedia.com
in nature. Oregano, for example, is packed with antibacterial best to avoid. 970-291-9029
Also: Enter to win
and antifungal properties. Cilantro helps bind to heavy Associate Publisher & Bernadette Higgins
this adorable Sleepy East Coast Sales Director bhiggins@aimmedia.com
metals and remove them from the body. Parsley helps Puppy Diffuser 561-362-3955
purify the blood, enhance detoxification, and relieve water from NOW. Midwest Ad Director Donna Diamond Riekenberg
retention. Cinnamon helps support healthy blood sugar ddiamond@aimmedia.com
Heart Health
presents

818-271-8956
levels. And then there’s turmeric, arguably the most Natural Foods, Healing Nutrients,
& Top Wellness Tips for a
Happy Heart

popular spice in the supplement aisle today. West Coast & Cindy Schofield
Mountain Ad Director cydschofield@gmail.com
We cover turmeric quite a bit in the magazine because 310-456-5997

it’s recommended for so many different health issues. On the SPONSORED BY

Retail Development Group 2400 NE 65th Street, Ste. 623

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research side, curcumin, the active compound in turmeric, Free Heart 800-443-4974, ext. 702
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According to herbalist and Better Nutrition contributing lives than any other
writer Karta Purkh Singh Khalsa, RH, DC-N, turmeric is Marketing Director Laureen O’Brien
disease. Download laobrien@aimmedia.com
first and foremost an anti-inflammatory remedy. In high our free Heart
Marketing Designer Judith Nesnadny
doses, it is excellent for acute inflammation, he says. Khalsa Health eBook at jnesnadny@aimmedia.com
betternutrition.com,
also uses turmeric to ease ulcers and digestive problems. Accounting & Billing Yolanda Campanatto
and discover ycampanatto@aimmedia.com
This month, turmeric is one of the “Top 10 Supplements alternative views
for Men” on p. 28. Among its numerous health benefits, on cardiovascular
turmeric supports prostate health. And on p. 26, beauty health.
editor Sherrie Strausfogel uncovers the skin benefits of
turmeric. When applied topically, turmeric helps brighten Father’s Day ACTIVE INTEREST MEDIA, INC.
AND SUBSIDIARIES
Chairman & CEO Andrew W. Clurman
Facebook Senior Vice President, Treasurer, and CFO Michael Henry
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For more on turmeric, go to betternutrition.com and Visit our Facebook Vice President, IT Nelson Saenz
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search for “10 Benefits of Turmeric and Curcumin”—this page on June 16 AIM Board Chair Efrem Zimbalist III
is one of my all-time favorite articles on the topic. for your chance to
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BETTER NUTRITION, ISSN #0405-668X. Vol. 81, No. 6. Published monthly by Cruz Bay
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4 • JUNE 2019

BN0619_EdNoteMast_JS.indd 4 4/30/19 12:47 PM

 3 BEAUTY
PROTEINS
for Great Hair,
Skin, and Nails!

Increase Your Collagen, Elastin,

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The condition of your hair, skin, and nails depends on three
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and strengthens nails. BioSil® increases all three – naturally.†

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©2019 Bio Minerals NV. Manufactured by Bio Minerals NV, Belgium. ch-OSA, BioSil, the ch-OSA logo and Advanced Collagen Generator are registered trademarks of Bio Minerals NV.
†
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.
‡
WWickett RR, Kossmann E, Barel A, et al. Effect of oral intake of choline-stabilized orthosilicic acid on hair tensile strength and morphology in women with fine hair. Arch Dermatol Res. 2007; 299:499-505.
*Barel A, Calomme M, Timchenko A, et al. Effect of oral intake of choline-stabilized orthosilicic acid on skin, nails and hair in women with photodamaged skin. Arch Dermatol Res. 2005; 297:147-153. Results may vary.

BN0619_EdNoteMast_JS.indd 5 4/30/19 12:47 PM

 Introducing High-Energy Collagen
End fatigue with quick absorbing, medical-grade liquid
collagen and stimulant-free energy boosters.
“I have
have more
more energy!”
frequently
energy!” Jim
frequently heard from many
heard from
Jim Caras
Caras
many of of his
his
people
people suffer
but
suffer from
from aa relatively
relatively common,
but mostly unknown condition
mostly unknown
common,
condition called
called must
Collagen
Collagen is
be
is difficult
difficult to
“hydrolyzed”
to digest
digest and
(predigested)
must be “hydrolyzed” (predigested)
into
and

clients after using his medical-grade

clients after using his medical-grade Protein
Protein Energy Malnutrition (or
Energy Malnutrition (or PEM)."
PEM)." into “bioactive”
“bioactive” peptides
peptides to to be
be
liquid
liquid collagen,
collagen, called AminoSculpt®..
called AminoSculpt
®
PEM
PEM isis a
a protein
protein deficiency
deficiency that
that absorbed.
absorbed. Caras explains, “When this
Caras explains, “When this is
is
“At
“At first
first it
it didn’t
didn’t make
make sense,”
sense,” says
says occurs
occurs when
when thethe body
body can’t
can’t properly
properly done properly and then delivered in
done properly and then delivered in aa
Caras,
Caras, Founder of Health Direct and
Founder of Health Direct and absorb
absorb protein. You feel this
protein. You feel this as
as aa lack
lack of
of liquid
liquid form,
form, two
two things
things happen…”
happen…”
author
author ofof How
How to to Completely
Completely Reshape
Reshape energy, hence the "Energy Malnutrition.”
energy, hence the "Energy Malnutrition.” “First,
“First, our bodies absorb
our bodies absorb nearly
nearly
Your Body! “Collagen is
Your Body! “Collagen is known
known to to As
As we
we age,
age, our
our body’s
body’s ability
ability to
to 100%
100% of of the
the protein
protein within
within minutes.
minutes.
enhance
enhance beauty
beauty andand support
support joints…
joints… break
break down protein declines. Digestive
down protein declines. Digestive Second,
Second, this
this rapid
rapid absorption
absorption causes
causes the
the
but
but energy?"
energy?" issues,
issues, and
and the
the overuse
overuse ofof protein
protein liver
liver to use the collagen for energy like
to use the collagen for energy like
Caras
Caras hadhad toto know,
know, “Why
“Why werewere supplements
supplements can make this problem
can make this problem it
it would
would a a complex
complex carbohydrate.
carbohydrate. This
This
people
people getting more energy after
getting more energy after using
using even
even worse.
worse. is
is why many people feel
why many people feel an
an immediate
immediate
AminoSculpt liquid
AminoSculpt liquid collagen
collagen -- and
and why
why Jim’s
Jim’s discovery
discovery led
led to
to the
the creation
creation of
of ‘boost’
‘boost’ of
of energy.”
energy.”
weren't
weren't they
they getting
getting the
the same
same energy
energy AminoSculpt Collagen Energy™, a
AminoSculpt Collagen Energy™, a new
new
when
when taking
taking other
other collagen
collagen products?”
products?” “enhanced”
“enhanced” collagen
collagen that
that has
has helped
helped Why
Why Other
Other Collagen
Collagen Products
Products
thousands
thousands with their energy problems.
with their energy problems. DO
DO NOT Boost Energy…
NOT Boost Energy…
“PEM”
“PEM” -- Why
Why Many
Many Are
Are Tired
Tired Here’s
Here’s how
how it it works…
works… The
The answer
answer lies
lies in
in how
how the
the collagen
collagen is
is
Jim’s
Jim’s research
research focused
focused on
on a
a basic
basic macro-
macro- made.
made. Hydrolyzing collagen is
Hydrolyzing collagen is complex,
complex,
nutrient – protein.
nutrient – protein.
Liquid
Liquid Collagen
Collagen Boosts
Boosts Energy
Energy and the quality varies widely.
and the quality varies widely.
He explains, “I found that many “It's all about absorption,” says Caras. Caras explains, “Nearly every
He explains, “I found that many “It's all about absorption,” says Caras. Caras explains, “Nearly every

Energy,
Energy, Focus
Focus and
and Clarity
Clarity with
with Enhanced
Enhanced Collagen
Collagen Benefits…
Benefits…
“Boosts
“Boosts DAYTIME
DAYTIME “Supports
“Supports FOCUS
FOCUS
ENERGY”
ENERGY” & CLARITY”
& CLARITY”
Our unique liquid collagen peptides are AminoSculpt Collagen Energy is rich in
Our unique
rapidly liquid This
absorbed. collagen
causespeptides
the liverareto AminoSculpt Collagendoses
CLINICAL-STRENGTH Energyof isspecific
rich in
use the collagen for energy, liketheit liver
rapidly absorbed. This causes wouldtoa CLINICAL-STRENGTH doses of specific
vitamins and amino acids that support
use
complex carbohydrate. Eight other would
the collagen for energy, like it precisea vitamins and
alertness and amino acids
cognitive that support
function. These
complex carbohydrate. Eight other
nutrients are combined with it to supportprecise alertness and cognitive function.
play key roles in the brain and nervous These
nutrients are combined with it to
OVER 30 metabolic functions and enhance support play key roles in the brain and nervous
system. People report that “brain fog” lifts
OVER 30natural
metabolic functions
energy and enhance
production.* system. People report
and periods thatfocus”
of “calm “brainsetfog”
in.*lifts
natural energy production.* and periods of “calm focus” set in.*

“Whole
“Whole Body
Body “Better
“Better BEAUTY
BEAUTY
RECOVERY”
RECOVERY” Benefits”
Benefits”
Our liquid collagen peptides are shown in Many people who use AminoSculpt
Our liquid
clinical collagen
studies peptidesrecovery
to improve are shown
96%in Many people
Collagen Energywhonotice
use AminoSculpt
BETTER AND
clinicalthan
BETTER studies to improve
placebo. Plus, recovery 96%in
the nutrients Collagen improvements
QUICKER Energy notice BETTER
in their AND
hair,
BETTER
our proprietary energy blend help supportin
than placebo. Plus, the nutrients skin and nails. It increasesinthe
QUICKER improvements their hair,
delivery
our proprietary
healthy energy blend
blood circulation, help support
decrease muscle skin and nails. It increases the delivery
of collagen and co-factors to every cell
healthy
recovery time, and reduce sorenessmuscle
blood circulation, decrease after inof the
collagen
body; and co-factorsenhancing
significantly to every cell
the
recovery time, and reduce soreness after
exercise.* innatural
the body; significantly
benefits enhancing
of collagen the
peptides.*
exercise.* natural benefits of collagen peptides.*
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Results may vary. ©2019 D&J Vision Marketing, Inc.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Results may vary. ©2019 D&J Vision Marketing, Inc.

BN0619_EdNoteMast_JS.indd 6 4/30/19 12:47 PM

 Why Our Medically-Proven Liquid Collagen Peptides Boost Energy…

AminoSculpt® Liquid Collagen Peptides Other Collagen Powders

RAW We source grass-fed, non-GMO, RAW

PREMADE
PREMADE
Collagen
Collagen
COLLAGEN
COLLAGEN They buy PREMADE HYDROLYZED
PEPTIDES
collagen to meet our stringent criteria. PEPTIDES
collagen from “Big Food” corporations.

We HYDROLYZE THE COLLAGEN They simply pour it into a container and

OURSELVES
OURSELVES with
with aa proprietary
proprietary put
put their
their label
label on
on it.
it. They
They look
look different,
different,
medical-grade process.
medical-grade process. but
but inside they are basically all the
inside they are basically all the same.
same.
You
You receive
receive the
the best-absorbing
best-absorbing medical-grade
medical-grade You
You get
get aa commodity
commodity collagen
collagen powder
powder
bioactive
bioactive peptides EVERY TIME – the
peptides EVERY TIME – the same
same where
where the color, how well it mixes and
the color, how well it mixes and
used by doctors and hospitals!
used by doctors and hospitals! absorption varies between batches.
absorption varies between batches.

"…we hydrolyzed our own collagen, other brands don't!"

collagen company DOES NOT
collagen company DOES NOT
hydrolyze their own collagen, so they
hydrolyze their own collagen, so they
the past 40 years," Jim adds.
the past 40 years," Jim adds. 88 Collagen
Collagen Energy
Energy
can't know exactly what they're getting
can't know exactly what they're getting
– and neither do you. The proof is in the
– and neither do you. The proof is in the
"Supercharging”
"Supercharging” Collagen
Collagen
In his research, Caras and his team also
In his research, Caras and his team also
"Superchargers"
"Superchargers"
results. Most don't boost your energy, uncovered eight additional nutrients
results. Most don't boost your energy, uncovered eight additional nutrients
which shows they aren't absorbing well. that help fight PEM and address other
which shows they aren't absorbing well. that help fight PEM and address other “NITRIC
This means they weren't hydrolyzed
This means they weren't hydrolyzed
causes of fatigue. As an added bonus
causes of fatigue. As an added bonus “NITRIC OXIDE
OXIDE
properly."
properly."
they also enhance collagen’s natural
they also enhance collagen’s natural
Nutrients”
Nutrients”
Even worse, improperly hydrolyzed anti-aging benefits. These stimulant-
Even worse, improperly hydrolyzed anti-aging benefits. These stimulant- AminoSculpt Collagen Energy contains
collagen can make PEM worse. free “superchargers” are included in AminoSculpt Collagen Energy contains
L-Citrulline and powerful antioxidants from
collagen can make PEM worse. free “superchargers” are included in L-Citrulline and powerful antioxidants from
AminoSculpt Collagen Energy (see sidebar Amla, Pomegranate, and Red Orange.
AminoSculpt Collagen Energy (see sidebar
Liquid
Liquid Collagen:
Collagen: for details).
for details).
Amla, Pomegranate,
They promote and Red
nitric oxide Orange.
production,
Medically Proven They promote nitric oxide production,
Medically Proven Over
Over 44 Decades
Decades
“At Health Direct, we hydrolyze our
Caras finishes, "We're getting results
Caras finishes, "We're getting results
that other collagen products simply can't
healthy circulation and energy.*
healthy circulation and energy.*
“At Health Direct, we hydrolyze our that other collagen products simply can't
own collagen, so we know exactly deliver. It's time to expect more from
own collagen, so we know exactly deliver. It's time to expect more from “Clinical-Strength
what you're getting."
what you're getting."
your collagen.”
your collagen.”
“Clinical-Strength
The liquid peptides in AminoSculpt AminoSculpt Collagen Energy™ is VITAMINS”
The liquid peptides in AminoSculpt AminoSculpt Collagen Energy™ is VITAMINS”
Collagen Energy have the best sugar-free, contains zero caffeine, and is AminoSculpt Collagen Energy contains
Collagen Energy have the best sugar-free, contains zero caffeine, and is AminoSculpt Collagen
absorption, are ready-to-use, and are made from non-GMO, grass-fed collagen. clinical-strength doses Energy contains
of the vitamins
absorption, are ready-to-use, and are made from non-GMO, grass-fed collagen. clinical-strength doses of the vitamins
highly concentrated (10 grams of It's also ready-to-drink, with no mixing Methycobalamin B-12 and D3.
highly concentrated (10 grams of It's also ready-to-drink, with no mixing TheyMethycobalamin
support energy,B-12 and D3.
the metabolism,
collagen protein per 1 oz serving). required.
collagen protein per 1 oz serving). required. Theybone
support energy, the metabolism,
health, and congnition.*
Even better, these Whole Body
Even better, these Wholebuild
Bodyall bone health, and congnition.*
bioactive collagen peptides
To Find AminoSculpt
28 types of collagen in the bodyall
bioactive collagen peptides build
ToCollagen
Find AminoSculpt “High-Potency
28 types ofI,collagen
II, III, IVin
, Vthe
andbody
Energy™ “High-Potency
including:
including: I, II, III, IV, V
X.
andhave
X. been
Collagen Energy™ MINERALS”
MINERALS”
"It's no surprise that they Call Toll-Free
"It's no surprise that they have
medically proven by over 4,700 doctors, been Call Toll-Free
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AminoSculpt Collagen Energy contains
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over 4,700 doctors,
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Visit Us Online: Potassium. They energy, and
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Visit Us Online: reduce fatigue andsupport
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aminosculpt.com/collagenenergy reduce fatigue and muscle weakness.*
aminosculpt.com/collagenenergy

BN0619_EdNoteMast_JS.indd 7 4/30/19 12:47 PM

 trendWATCH ///BY VERA TWEED

Best Food Sources of Vitamin D

Simple, delicious was to get more of this all-important nutrient into
your diet
Without much unprotected sun exposure,
the human body makes very little
vitamin D, yet its function affects
many important processes. Symptoms
of a shortfall can include fatigue,
frequent infections, depression, hair
loss, bone loss, and pain in muscles,
joints, or bones.
Best Foods
Vitamin D is added to cow’s milk, many
plant milks, cereals, and other foods.
While these are all good sources of the
vitamin, they work much like a supple-
ment, as the vitamin D is not a natural
ingredient in the food. Top natural
sources include:
* Wild salmon: nearly 1,000 IU or more
* Farmed salmon: 250 IU
* Pickled herring: 680 IU
* Wild oysters: 320 IU
* Sardines: 270 IU
* Canned tuna: 230 IU
* Shrimp: 150 IU
Egg yolks: Vitamin D levels can vary
from 20 to 40 IU per yolk if chickens
are raised on factory farms to about
four times that amount from pasture-
raised hens, and much more if chickens
are fed vitamin D-enriched feed.
Mushrooms: The only plant to produce
vitamin D, mushrooms make it when
they are exposed to sunlight. Some
wild mushrooms can contain as much
as 2,300 mg of vitamin D in a 3.5 oz.
serving, but most mushrooms aren’t
good sources because they’re farmed
indoors in the dark. The exceptions
are farmed mushrooms that have been
exposed to UV light, and these should
clearly be labelled as such, ideally with
some information about their vitamin D
content. Mushrooms can retain half or
more of their vitamin D when cooked.

Fish and seafood: These are the

richest sources of vitamin D if they
aren’t deep fried. One study found
that frying salmon in vegetable oil
eliminated half its vitamin D content.
Approximate amounts of vitamin D
in a 3.5-ounce serving:

HOW MUCH D IS ENOUGH?

Government guidelines recommend
getting 600 IU daily up to age 70 and
800 IU after that, but many experts
recommend taking 1,000 IU daily or more.
Ideally, get your vitamin D blood levels
tested to identify how much you need.

BN0619_D_Trendwatch_JS.indd 8 4/30/19 12:56 PM

BN0619_D_Trendwatch_JS.indd 9 4/30/19 12:56 PM
 trendWATCH
Honey Linked to Healthy Lifestyle
People who eat honey are more likely to eat a healthy
diet and are less likely to be overweight or have
high cholesterol or diabetes, according to a survey
of 13,000 American adults. Those who regularly
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keeps tabs on their intake
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to heart health
Aerobic exercise, such as brisk walking,
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and gluten, while striving
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healthy eaters. Honey
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know? minutes per week reduced risk for heart
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That’s how many of us
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BN0619_D_Trendwatch_JS.indd 11 4/30/19
4/15/1912:56 PMAM
10:10
 trendWATCH
the Passion
behind the Product
Elements
Truffles
How Alak Vasa turned
a love of chocolate
into healthful, socially
responsible treats
///By Neil Zevnik
Imagine a chocolate that provides more
than just a party in your mouth—it also
nourishes your body and feeds your
soul, inspired by centuries-old healing
traditions. And suppose that same
chocolate also offered hope and a future
to disadvantaged children. Would you
be interested? Alak Vasa, creator of
Elements Truffles, bets you will be.
Vasa was a successful trader on
Wall Street. Seeking to mitigate the
stresses of that life, she began the
practice of meditation, and gradually
became more mindful of her diet, her
spiritual growth, and her place in the
world. Eventually, she quit her job—with
no clear idea of what to do next. “I didn’t
have an exact plan in my mind. The only
thing consistent throughout the entire
journey was listening to my inner voice
and jumping into the unknown with
complete faith,” she says.
web exclusive recipe!
Visit betternutrition.com for a
delicious Grilled Chicken Cutlets with
Chile-Chocolate Sauce recipe made
with Elements Truffles.
Neil Zevnik is a private chef in Los Angeles who tends to the culinary needs of the rich and famous; blogs about food, nutrition, and the environment for The Huffington Post; and
volunteers with marine mammal rescue whenever he can. Learn more at neilzevnik.com.
12 • JUNE 2019
BN0619_D_Trendwatch_JS.indd 12
The Passion
As a dessert—especially chocolate—
lover, Vasa started with what she knew.
Experiments in the kitchen led to a
table at her local farmers market. And
the response there encouraged her to
continue to build and expand—and her
dreams were rewarded. “When I first
saw the complete product on a choco-
late wall in a store, I couldn’t believe
it,” she says. “I realized that when you
have the right intention, the universe
conspires to make it happen.”
Elements truffles are more than just
cacao and honey. As Vasa grew in her
meditative practices, she rediscovered
the Ayurvedic principles that she had
grown up with and incorporated them
into her chocolates. Infusions of cin-
namon and clove, turmeric and ginger,
and moringa and ashwagandha offer
benefits both physical and spiritual.
For Vasa, the culture of the company
is as important as the product itself. “At
Elements, we take no shortcuts. We use
only the purest ingredients from Fair
Trade manufacturers who fiercely align
with our philosophy and values.”
Hours of meditation and a passion for chocolate
led Alak Vasa (left) to ditch Wall Street and
create Elements Truffles.
Equally important are the people who
surround her and whose lives she touches.
“I love to meet amazing kind-hearted
people on this journey,” she says. “I love
having an amazing team of people to
work with and share my vision with and
grow together to get there.”
The mission also involves a big
helping of giving back. A generous
portion of the company’s profits goes
to supporting the education of under-
privileged children in tribal, rural, and
slum areas of India, through the Care
For Children Program of the Art of
Living Foundation. “People always
come first,” says Vasa. “Because we
believe that only happy and grateful
people can make happy chocolates.”
4/30/19 12:56 PM
 BREATHE BETTER

BN0619_D_Trendwatch_JS.indd 13 4/30/19 12:56 PM

 trendWATCH
In the Spotlight:
The Medical
Medium
Could celery juice really be
the key to overcoming chronic
illness and restoring optimum
wellness? The proof, says
Anthony Williams, is in the
results ///By Chris Mann

More than 40 years before he started the global celery juice
movement, Anthony Williams—or, as readers of his bestselling
books know him, The Medical Medium—was serving up 16 oz.
glassfuls of what millions now deem a divinely inspired herbal
elixir in his efforts to bring healing to loved ones, friends, and
community members. “I remember the first time I offered it in
1975 for a family member who had a back injury that wouldn’t
get better—and she didn’t believe in celery juice, didn’t believe
in anything,” he says. “I put the celery in one of those old, beat-up
blenders, strained the juice, and within days her back was
recovering for the first time.”
Williams has made believers out of countless others since his
2015 book, The Medical Medium, introduced the chronically ill
and other health seekers to the otherworldly wellness wisdom
that Williams, since age 4, says he has shared from a compas-
sionate entity he calls Spirit. “I was in nursing homes at age 18,
19, sitting by bedsides offering Medical Medium information—
which is Spirit’s advanced information given to me—giving

In terms of healing, why is it better to
drink celery than to eat it?
Naysayers will say, “Oh, it’s a vegetable.
Try other vegetables. Make sure you eat
the fiber.” But celery is an herb. This is
an herbal tonic. When you’re juicing it,
you’re extracting the medicine from it.
You don’t want the fiber. Of course you
can eat celery sticks on the side and enjoy
them in a crudité or salad. But celery juice
is an herbal medicine in a larger quantity.
It moves the needle like nothing ever has.
So if you’re Keto, vegetarian, plant-based,
vegan, Paleo—whatever you do, however
you eat, however you plan on taking care
of your health—you bring in celery juice
and you have ailments, you’ll notice the
spasms, like neurological tics and spasms
in their throat where they can’t swallow or
breathe properly, and they’ve tried every
[remedy] for 10 straight years. And then
they drink celery juice for two weeks and
the problem goes away for the first time
in their lives. Debilitating cases of eczema
and psoriasis; uncomfortable cases of
acne; things like severe fatigue and
symptoms from Lyme disease, multiple
sclerosis, Hashimoto’s, and undiagnosed
illnesses; and brain fog where people
can’t even function or work or drive—and
celery juice has turned people around.
Lives have been saved. It’s medicine for
people who are struggling and think they
have tried everything.
by bugs. So when you eat wheat and a
smart doctor says, “You’re getting inflamed
from the wheat gluten”—why are you
getting inflamed when someone else isn’t?
It’s because you’ve got a bug that’s feeding
off that gluten. Gluten feeds bacteria.
Gluten feeds pathogens. Toxic heavy metals
and other poisons and toxins we have in
the body cause inflammation when bugs
eat them. Bugs have to eat heavy metals,
pesticides, pharmaceuticals, gluten, and
dairy to create inflammation. Celery juice is
minimizing bugs in people’s bodies.
How do sodium cluster salts work to heal
the digestive system?
The sodium cluster salt enters the stomach
PHOTO CREDIT: JEFF SKEIRIK

needle move and you won’t even believe
it. Because it is that weapon against
chronic illness.
What types of celery juice success stories
encourage your ongoing work?
There are people that deal with chronic
How does celery juice work as an anti-
inflammatory?
The sodium cluster salts in celery juice kill
off the bugs that are creating inflammation.
Unless you’ve had a physical injury, every
form of inflammation is caused by pathogens,
glands—there are stomach glands, they
create gastric juice—and it revives them
because they become damaged as we’re
eating other things we shouldn’t be eating
over the years. When they become
damaged, you lose your hydrochloric acid
(HCI). Everybody gets low HCI. And then

14 • JUNE 2019

BN0619_D_Trendwatch_JS.indd 14 4/30/19 12:56 PM

 people B12 back in the late 1980s so they could get out of bed.
For families and doctors who I was working with, I’ve been in
the trenches helping people out my whole life. I’ve dedicated
my life to helping the chronically ill, providing them answers
that they can’t get anywhere else because science and research
hasn’t been up to par in mystery chronic illness—and making
sure people have a chance to heal.”
Not that he hasn’t had a slew of vocal
critics dismiss his medical findings—also
outlined in his books on the thyroid and
liver—as unscientific. But he believes
that science and research will catch up
eventually. “People still don’t know why
the thyroid becomes inflamed or you get
thyroiditis,” he says. “I am the first person
to (say) that the Epstein-Barr virus gets
into the thyroid. And now they’re start-
ing to talk about it years later.” Williams
also gives Spirit credit for revealing—35
years ago—lemon water’s now widely-
regarded role in flushing and cleansing
the liver. “There’s no science behind it.
There’s no peer review studies. Yet the
same naysayer who will say in an article,
‘Oh, that Anthony Williams; there’s no
they can’t break down protein, the food
rots and feeds bacteria in the gut—fungus,
yeast, and mold—causing health issues.
Celery juice enters the gastric glands, and
sodium cluster salts bind onto poison from
preservatives and other crap, and they
draw out the poison. Then your HCl picks
up, your digestion gets stronger, your
bloating goes down, and you start getting
your energy back.
Sodium cluster salts also enter the liver
through the hepatic portal vein and start to
replenish bile reserves. Strong bile breaks
down fat, improves digestion, and stops
people from gaining weight. That’s why
people lose weight on celery juice.
Also, celery juice is able to rejuvenate
PHOTO CREDIT: JEFF SKEIRIK
damaged liver cells and help the liver
produce new liver cells, so it’s basically
refurbishing a liver that’s damaged from
pharmaceuticals. And it helps to escort
pharmaceuticals that are still in the liver.
Chris Mann is a wellness and fitness writer, natural health brand storyteller, entertainment author and journalist, and digital-content producer (ChrisMann.tv).
BN0619_D_Trendwatch_JS.indd 15
peer review study on celery juice,’ will actually say, ‘Put lemon
in water to help the liver.’
“I hand-write entire books listening to Spirit,” he adds. “And I
realize a guy hearing a voice is not the easiest thing to under-
stand, digest, or trust. But you know what? It’s worked. It still is
working. And the celery juice movement is a prime example of
how the world’s changed from it.”
William’s newest tome, Celery Juice:
The Most Powerful Medicine of Our Time
Healing Millions Worldwide, offers an arsenal
of medical and practical information to
restore health in people suffering from
over 160 illnesses and symptoms, including
fatigue, brain fog, addiction, ADHD,
diabetes, rheumatoid arthritis, thyroid and
autoimmune disorders, SIBO, Lyme disease,
eye problems, and acne. “This book talks
about how to do celery juice right so that
some people can get the best out of it,”
says Williams, who chronicles the healing
effects of celery juice’s “undiscovered
properties,” chief among them a set of
mineral salts that he refers to as sodium
cluster salts. Celery Juice, he adds, “is really
packed with Spirit’s best information.”
What effect do sodium cluster salts we live on high-fat diets. We get sick and
have on the brain? then we try to get a cleaner high-fat diet
(They) also leave the intestinal tract—the without realizing we’re just getting a
duodenum, the stomach even— and enter the cleaner diet but it’s still high-fat. And that
bloodstream via other avenues, eventually diet works for people who aren’t that sick.
reaching the brain. Sodium cluster salts The chronically ill have gotten off the
restore neurotransmitters that have been standard American diet, many of them
weakened and damaged. So people get brain 20 years ago, and they’re still suffering.
fog removed. They start thinking better; the One of the reasons why is that their diets
fog is gone; they start feeling stronger in the are still high in fat. When we’re sick, it’s
mind. It’s the ultimate electrolyte. There’s no good to lower [intake of] even healthy
other like it. It’s a complete electrolyte. That fats so you can recover your liver, so you
has to be studied down the road. It builds can recover why you’re really sick. And
up the electrical impulse activity, which is then you can bring the fats back in a little
electricity in the brain, making it stronger. bit as you go along. It’s not getting rid of
them altogether. It’s about recovery for the
Why do you advocate cutting all fats by chronically ill. We bring in more fruits, more
about 50 percent—while adding what you leafy greens, even more steamed potatoes
call “critically clean carbohydrates”—to and sweet potatoes and winter squash, and
support celery juice’s benefits? you lower your fats and oils, you lower your
Everybody’s on a high-fat diet, but it could olive oil and you lower your nut butters.
be a bad fat. We’re raised on high-fat diets, For the chronically ill, you start recovering.
JUNE 2019 • 15
4/30/19 12:56 PM
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 checkOUT/ GUIDE TO CUT TING - EDGE SUPPLEMENTS
Vitamin K Types and Benefits
What you need to know about this crucial nutrient /// BY VERA TWEED
Vitamin K is gaining attention because it
has a much greater effect on our health
than previously thought. It isn’t a single
substance, but a family of nutrients
that plays a critical role in preventing
disease, including osteoporosis and
hardening of arteries that leads to
heart attacks and strokes.
Traditionally, vitamin K has been
viewed as essential for healthy blood
clotting—we could bleed to death from
a minor cut without it. In this sense,
deficiency has not been viewed as a
problem for healthy people, but this holds
true for only one form of the vitamin: K1.
Vitamin K2 is another story. In nature,
it exists in 10 subtypes whose names—
MK-4 through MK-13—designate
different molecular structures within
18 • JUNE 2019
BN0619_D_CheckOut_JS.indd 18
the K2 family. All of their functions are density and, in some cases, to reverse it.
not fully understood yet, and there is Here are some research highlights:
no established daily requirement for
vitamin K2, but the need is clear. * In the Netherlands, the effects of
vitamins K1 and K2 were examined
Why Vitamin K2 Is Essential among 4,807 healthy men and women,
Research has shown that vitamin who were aged 55 or older at the
K2 has a pivotal effect on how outset. Their diets and health
our bodies utilize calcium.
Higher levels of K2
Did You were monitored for up
to 10 years. Dietitians
correlate with calcium Know? calculated the amounts
being deposited in bones, Antibiotics and of vitamins K1 and K2 in
cholesterol-lowering
where it helps to prevent drugs interfere with participants’ diets and
osteoporosis, while low vitamin K and can found that those who
levels correlate with harmful deplete levels. consumed the most K2
calcium deposits in arteries. In developed the least coronary
Japan, vitamin K2 is an approved artery disease and were least
treatment for osteoporosis. It’s been likely to die. There was no similar
shown to stop decline in bone mineral correlation with vitamin K1.
4/30/19 12:35 PM
 * A study of 244 postmenopausal
women compared the effects of
taking a placebo or 180 mcg of the
MK-7 form of vitamin K2 (MenaQ7,
a patented form), daily for 3 years.
Bone scans showed that the MK-7
supplement significantly reduced
age-related bone loss and increased
the strength of bones.
* Another study looked at vitamin K
in the diets of 16,057 women who
were between the ages of 49 and
70 and had no heart disease.
Researchers monitored them for
6–8 years and found that those
who consumed the most vitamin K2
developed the least heart disease;
vitamin K1, however, did not affect
the heart.
Dark Leafy Pesto
Makes 1 cup
Made with blanched greens, this vitamin
K-rich pesto gets a hint of Southern flavor
from pecans and fresh sage. You could
even spice it up with a dash of hot sauce.
8 oz. collard, kale, or mustard greens,
tough stems trimmed
¼ cup pecans
¼ cup Parmesan cheese
3 cloves garlic, peeled
2. Pulse pecans, Parmesan, and garlic in
food processor until finely chopped.
¼ cup sage leaves Add collard and sage leaves, and pulse
⅔ cup olive oil until greens are finely chopped. With
½ tsp. salt, optional motor running, add oil in steady stream,
⅛ tsp. freshly ground black pepper and process until smooth. Season with
salt (if using) and pepper.
1. Blanch greens in large pot of boiling Per serving: 100 cal; <1g prot; 11g total fat
salted water 3 minutes. Refresh under cold (2g sat fat); <1g carb; 1mg chol; 21mg sod;
water. Drain, pat dry, and tear into pieces. <1g fiber; <1g sugars

Low levels of vitamin K2 also correlate

with higher incidence of diabetes. Food Sources of Vitamin K The richest source of K2 is natto, a
In addition, emerging research is Vitamin K1 is found in leafy green fermented soy food that isn’t a usual part
finding a link between adequate K2 vegetables, and it’s estimated that most of a Western diet. Other sources include
and cancer prevention, proper immune people get enough K1 from food. But animal foods, especially liver and dark
function, and healthy liver, kidney, our levels of vitamin K2 quite likely meat with skin from chicken and duck,
and neurological function. fall short. egg yolks, and full-fat cheeses. Foods
from grass-fed animals, who convert
the vitamin K1 in grass into vitamin K2,
contain more K2 than the same foods from
grain-fed animals. A Western diet may not
TWO TYPES OF VITAMIN K provide enough K2, but supplements can
VITAMIN K1 (PHYLLOQUINONE): Enables healthy blood clotting. Daily recommended bridge the gap.
amounts are 90 mcg for women and 120 mcg for men, which are easy to get from
leafy greens or multivitamins.

VITAMIN K2 (MENAQUINONE): Essential for calcium to be used in bones rather than

arteries, where calcium deposits lead to heart disease. There is no set recommended product Doctor’s
daily amount, but in a Western diet, levels may well fall short of optimum. PICKS Best Natural
Vitamin K2
The MK-7 subtype of vitamin K2 is measured in micrograms (mcg), whereas the MK-7 with
MK-4 subtype is typically measured in milligrams (mg). Studies have used 180 mcg of MenaQ7
MK-7 or 15–45 mg of MK-4. Products described as “full spectrum” or as a “complex”
contain multiple subtypes.
There is no recommended upper limit, as the vitamin is not considered to be toxic. Garden of
Vitamin K2 is fat-soluble and is absorbed more effectively when taken with fatty food. Life Vitamin
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Caution: Vitamin K supplements (K1 and K2) are not recommended for anyone taking
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Vitamin K2 + D3

Contributing editor Vera Tweed has been researching and writing about supplements, holistic nutrition, fitness, and other aspects of healthy living since 1997. She is the author of
several books, including Hormone Harmony: How to Balance Insulin, Cortisol, Thyroid, Estrogen, Progesterone and Testosterone to Live Your Best Life.

JUNE 2019 • 19

BN0619_D_CheckOut_JS.indd 19 4/30/19 12:35 PM

 naturalREMEDY/ HOLISTIC STR ATEGIES TO HELP YOU FEEL BET TER
Ultimate Mineral Guide
Everyone talks about vitamins A through K, but it turns out minerals have a far
more important role in human health than most people imagine /// BY JONNY BOWDEN, PHD, CNS
Minerals are often the gatekeeper
when it comes to your body’s ability to
perform complex, enzyme-dependent
metabolic operations and even to access
important vitamins.
Take iron. “In my practice, I saw [a lot
of] females with anemia,” says Darrin
Starkey, ND. “But now we’re seeing
more boys with anemia as well.” Starkey
points out that the reason for this surge
in anemia may have less to do with iron
and more to do with molybdenum.
“Molybdenum is the gatekeeper for
iron stores in the liver,” says Starkey.
“Without it, your liver won’t release its
iron stores effectively, and you could
wind up with iron-deficiency anemia.”
Molybdenum is what’s known as a
trace mineral (also known as micro-
minerals). Minerals in your diet come in
two categories: macrominerals such as
calcium and magnesium, and microminerals
such as iron, copper, manganese, and zinc.
The macrominerals are the ones you
need a lot of. Microminerals, aka trace
minerals, are essential, but in tiny amounts.
According to Starkey and many other
researchers, the diminishing amounts
of these minerals in our soil is causing
or promoting a host of human health
problems. Not all minerals (in either
category) need to be supplemented,
though trace minerals as a group
probably should be since they’re
the minerals most neglected in
multivitamins. They’re also the ones
that seem to be disappearing from the
soil the quickest.
Don’t confuse the importance of a
mineral with its value as a supplement.
Some macrominerals, including sodium
and chloride, are so essential that you
would die without them, but they’re
almost never taken as supplements.
Other macrominerals, such as calcium
20 • JUNE 2019
BN0619_D_NaturalRemedy_JS.indd 20
and magnesium, are among the most
popular supplements in America.
Here’s a basic guide to what you need
to know when it comes to minerals.
The Macrominerals
* Magnesium. Magnesium is needed
for more than 300 different metabolic
operations, but almost no one gets enough
of it. Magnesium lowers stress, blood
pressure, and blood sugar. I recommend
magnesium supplementation for
almost everyone. Like potassium,
magnesium is found in vegetables,
fruits, seeds, and other plant foods.
* Sodium and Chloride. Sodium and
chloride—molecules that are often
combined (as in salt)—are two of the
most important electrolytes in the body,
essential to balancing fluids. Almost no
one needs to supplement with sodium.
* Potassium. Potassium is vitally important
for your heart. And it has a symbiotic
relationship with sodium: you need the
Did You
Know?
Pumpkin seeds are a great
source of magnesium,
which can help lower
stress and control
blood sugar.
two to be balanced, or to favor potassium.
You need thousands of milligrams
of potassium a day, and it’s next to
impossible to get that amount from
supplements. Virtually every plant food
has a ton of potassium, so eat plenty.
* Calcium. The conventional wisdom
on calcium is turning out to be only
partially true. You definitely need
calcium for strong bones, but you need
to make those deposits in your calcium
bank before age 25. It’s no longer clear
that supplementing with calcium in
middle age—particularly when not
accompanied by synergistic nutrients
such as vitamins D and K2, magnesium,
and the trace minerals boron and
silica—is very effective at preventing
fractures or osteoporosis.
* Phosphorus. Eighty-five percent of the
phosphorus in the body is found in bones
and teeth. Phosphorus helps filter waste
in the kidneys and helps synthesize and
absorb vitamins and minerals from food.
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 naturalREMEDY/ HOLISTIC STR ATEGIES TO HELP YOU FEEL BET TER
Almost no one needs to supplement with
phosphorus. Good food sources include
sunflower seeds, raw milk, white beans,
tuna, broccoli, and eggs.
* Sulfur. Sulfur naturally occurs in hot
springs and volcanic craters. It helps
relieves arthritis and muscle pain, and
bathing in a sulfur-rich pool of water
does wonders for you. Onions, garlic,
leeks, and cruciferous vegetables
contain a lot of sulfur. One supplement
that people commonly take to get
more sulfur in their diet is MSM
(Methylsulfonylmethane).
The Microminerals
(aka Trace Minerals)
* Iron. Iron is part of hemoglobin (found
in red blood cells) and is needed to carry
oxygen to the rest of the body. Iron is
important, but you can overdo it. Women
who are menstruating often need iron
supplementation. I never recommend
it for post-menopausal women or men,
neither of whom have any natural way
to get rid of excess levels of iron.
* Zinc. This powerful antioxidant has
a great deal to do with the proper
immune system function. Zinc is
mainly found in meats and fish. Most
multis contain at least 15 mg. Go higher
when you feel a cold or flu coming on.
* Iodine. When asked about the
importance of iodine, most people
think of the thyroid. But most thyroid
disease is Hashimoto’s thyroidosis, an
autoimmune disease, and Hashimoto’s
does not respond well to iodine
supplementation—in fact, excess
iodine can make it worse. I recommend
that you get your iodine from your
diet (seaweed, kelp) and leave the
supplements alone unless recommended
by a health practitioner.
* Selenium. Studies have shown that
populations who get a lot of selenium
tend to have lower rates of cancer,
which doesn’t prove anything by
itself, but is worth noting. Selenium is
believed to help chelate toxic compounds,
such as mercury. Selenium is another
Jonny Bowden, PhD, CNS, is a board-certified nutritionist and the best-selling author of 14 books. His latest is Smart Fat: Eat More Fat, Lose More Weight, Get Healthy Now
(written with Steven Masley, MD). Visit him at jonnybowden.com.
22 • JUNE 2019
BN0619_D_NaturalRemedy_JS.indd 22
of those minerals that is diminishing need a standalone supplement of
in the soil. You can get a great dose by molybdenum, which is found in legumes,
eating just three Brazil nuts a day. greens, and other foods. Caution: eating
* Copper. Copper is found in a range sugar can deplete molybdenum stores.
of foods, including nuts, seeds, legumes, * Silicon/Silica. Silicon helps with the
and even water. We need copper, but maintenance and flexibility of bones
more is definitely not better. Copper and joints and makes connective tissue
has a synergistic relationship with zinc stronger. When it’s oxidized (i.e., when
and is elevated in a number an oxygen molecule attaches
of conditions, so unless a to it), it becomes silica, which
health practitioner has Did You is now widely called
recommended copper Know? “the beauty mineral”
supplementation, I’d Molybdenum plays a because of its positive
go with copper-free key role in helping your effects on nails, hair,
multiples. Copper liver process iron; without and skin elasticity. Silica
enough molybdenum, you
overload may be much can develop iron-defi- also has a lot of internal
more dangerous than ciency anemia. benefits such as boosting
we thought. immunity and supporting
* Manganese. Manganese is arterial health. Silicon is found
an important part of many enzymes, in wine, beer, raisins, and a lot of
and enzymes are critical to your cereals. It’s also found in organ meats.
metabolic machinery. Manganese is * Boron. One of the most interesting
readily available from food—especially articles in the medical literature about
plant foods—so most people don’t need boron appeared in 2015 in the journal
to supplement. Many multis have a decent Integrative Medicine. In a nutshell,
amount of manganese in their formulas. this neglected trace mineral—for
* Chromium. Chromium enhances the which there still is no RDA—is turning
action of insulin, which helps get sugar out to be a nutritional powerhouse,
out of your bloodstream and into your essential to important metabolic
cells. In this way, chromium works operations. Notably, it plays a key
much like certain “insulin-sensitizing” role in making strong bones. It’s also
medications such as Glucophage helpful for wound healing, boosting
(Metformin). It helps open the doors vitamin D levels, and the regulation
of the cells so that insulin and sugar of sex hormones. One of the best food
can get in, reducing the burden of high sources of boron is raisins.
amounts of both blood sugar and insulin.
Research on chromium supple-
mentation, particularly for diabetics,
is mixed, but chromium definitely product Flora
has a place in carbohydrate/insulin PICKS FloraSil
metabolism. Many people have gotten
good results with supplementation
of 200–1,000 mcg a day. It’s next to
impossible to get any real amount of Life Extension
Extended-Release
chromium from food.
Magnesium
* Molybdenum. Molybdenum is known
as a “detoxifier” because it helps cleanse
the body of toxins, the accumulation of Trace Minerals
Research
which contributes to a host of conditions. ConcenTrace
It’s also an essential part of some very Trace Mineral Drops
important enzymes. Most folks don’t
4/30/19 12:39 PM
BN0619_D_NaturalRemedy_JS.indd 23 4/30/19 12:39 PM
 asktheNATUROPATHICdoctor/ ANSWERS TO YOUR HE ALTH QUESTIONS

Fertility-Boosting Remedies Emily A. Kane, ND,

LAc, has a private
naturopathic practice
in Juneau, Alaska,
where she lives with
Increase your chances of conceiving the natural way ///BY EMILY A. KANE, ND, LAc her husband and
daughter. She is the
author of two books
on natural health,
including Managing
: I’m in my late 30s and pretty healthy. My partner and I would like to start a family, but Menopause Naturally.
Visit her online at
dremilykane.com.
we’ve been trying unsuccessfully for over a year. Any advice?
—Doris L., Baltimore

a: Ironically, women living in

developed countries are experi-
encing significantly fewer pregnancies
than they did during our peak population
statistics don’t change the disappointment
for couples ready to welcome a child.

growth. In the year 1800, there were only
one billion people on the planet. Today
there are 7 billion. So, declining fertility
rates today are, in part, because of the
shock of rapid population growth to
the planet where we all live. But these
Toxic Troubles
The world is more toxic since the advent
and widespread use of industrial chemicals
that can impair fertility in both men and
women. Numerous studies, for example,
link pesticides to fertility problems in both
men and women. Lindane, a pesticide
commonly used to treat scabies and
lice, affects the protective outer layer
of sperm, which effectively inhibits the
sperm’s response to female hormones
at the site of egg fertilization in the uterus.
Glyphosate (the active ingredient in
RoundUp) may be even more problematic.
The well-documented decline in testos-
terone levels over the past 25 years
coincides with the introduction of GMO

24 • JUNE 2019

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 (CBC). You can also check your ovarian
AVOIDING MISCARRIAGES reserves with a somewhat more
expensive blood test called AMH
Miscarriage is another issue for many couples trying to conceive. Insufficient progesterone
(Anti-Mullerian Hormone).
production is a very common cause of early miscarriage, especially in women over age
For women, once you’ve determined
35 or so. Check your progesterone levels over the course of a full cycle. There are good
that you’re ovulating (you observe
saliva tests on the market, and many don’t require a doctor’s order. A single blood test
mid-cycle egg-white stretchy mucous,
for estrogen and progesterone cannot tell you anything about your cycle.
and your ovulation detector confirms
Thyroid insufficiency is another common risk factor for miscarriage. If you have a
this is high-estrogen mucus, indicating
hard time losing weight, tend to be cold and/or constipated, and have heavy menses,
fertility), try taking:
low thyroid may be the culprit. Also rule out high prolactin levels. In non-nursing
women, this is a sign of stress. Adrenal-supporting herbs such as licorice, ashwagandha,
eleutherococcus, schisandra, and rhodiola can help. Also try daily meditation, journaling, * Phosphatidyl choline (the myo
inositol form is best)—1,200 mg
or yoga to reduce stress.
three times daily to soften the ovary
walls, until conception
crops and the corresponding increased cleansing 1–3 times a year. This means * Vitamin E—800 IUs daily to boost
use of RoundUp. The solution? Eat organic eating a clean, fresh diet of mostly or- ovulation
food whenever possible. ganic vegetables, good-quality fish, * High potency B complex—with
and eggs or organic nut-based proteins. 230–500 mg of B1 (thiamine) to
Polychlorinated Biphenyls Two or more servings per day (versus promote ovulation
Polychlorinated biphenyls (PCBs) were one or fewer per week) of low-fat dairy * Vitex (chasteberry)—in tincture
once used in electrical equipment, plastics, products have been associated with an or capsule form, taken on an empty
and adhesives, and have contaminated 85 percent decrease in fertility.The protein stomach every morning. Work with
our fish, meats, and dairy products. PCBs component of dairy (casein) causes the someone knowledgeable of this
decrease fertility by lowering proges- problem, but these effects were only herbal medicine.
terone levels, diminishing ovulation, and observed with low-fat dairy consumption.
reducing estrogen clearance. Solution: High-quality organic or grass-fed full-fat For men, once a semen analysis
Avoid most dairy products and eat only dairy actually seems to increase fertility. shows that you do have live swimmers,
wild, young, non-bottom-feeding fish. Keep blood sugars steady by you should avoid hot tubs, tight pants,
Women often seek medical advice for minimizing grains and completely and cycling. If possible, also avoid taking
infertility because they have a shorter avoiding processed foods. Drink mostly antibiotics, particularly the erythromycin
window for conception. But water, along with kombucha group, which is known to reduce sperm
the problem is just as likely or herbal teas. Coffee is production. Supplements that can help
due to the man. Besides Did You a vasoconstrictor (like male fertility include:
lower testosterone Know? nicotine) and will mess
The risk of infertility rises with
levels worldwide, many obesity, which is affiliated with
with oxygen delivery * Vitamin E—400–800 IUs daily to
sperm donors who PCOS (polycystic ovarian syndrome, to all tissues. boost sperm production
which has many manifestations but
undergo semen analysis
basically inhibits ovulation). Inositol,
And watch your * Glutathione—500 mg daily to
are being diagnosed a readily available supplement, is
weight. The risk of improve sperm mobility
with agglutination, a well documented to promote infertility rises with * Zinc—50 mg daily
ovulation in women
condition where sperm
with PCOS.
obesity, which is affiliated * Vitamin C—1,000 mg daily
cells stick together and are with PCOS (polycystic
less lively. This is usually due ovarian syndrome, which has Finally, consider GIFT (gamete
to inflammation in the prostate many manifestations but basically intra fallopian transfer), which is
or urethra, generally caused by a inhibits ovulation). Inositol, a readily significantly more natural than other
sub-optimal diet including chemicals available supplement, is well documented assisted reproductive technologies.
from processed food. to promote ovulation in women with PCOS. Many acupuncturists are familiar
with special acupoints to both enhance
Dietary Solutions Key Fertility Nutrients fertility and to enhance the promise
To combat the chemical stew in our Micronutrient deficiencies can inhibit of a full-term pregnancy.
environment, both members of a couple a healthy pregnancy: particularly iron
trying to conceive would do well to enjoy and folic acid. It’s easy to check your Do you have a question for Dr. Kane? Email it to editorial@
a 2–6 week period of detoxification and status with an inexpensive blood test betternutrition.com with “Ask the ND” in the subject line.

JUNE 2019 • 25

BN0619_D_AsktheND_JS.indd 25 4/30/19 12:32 PM

 naturalBEAUTY/ PURE INGREDIENTS FOR SKIN & BODY

A Touch of Turmeric
This popular natural pain reliever can also do
wonders for your skin /// BY SHERRIE STRAUSFOGEL

Turmeric’s benefits go beyond spicing
up curry. This orange-colored root,
a member of the ginger family, has
significant beauty benefits. It exfoliates
and brightens skin, slows wrinkle
formation, fights acne, fades scars and
blemishes, and controls inflammation.
Curcumin, turmeric’s active ingredient,
is a natural antiseptic with antioxidant,
antibacterial, and antimicrobial properties.
2 may help reduce
Arguably, the most powerful benefit which makes it an ideal skin exfoliator.
of curcumin is its ability to control You can find it in cleansers and scrubs
inflammation. Whether taken internally that promise cell regeneration and
as a kitchen spice or supplement, or smooth, soft skin. Turmeric is also a key
used topically in personal care products, ingredient in brightening masks due to
turmeric can help fight germs, soothe its ability to illuminate and rejuvenate
irritation, and neutralize certain enzymes dull-looking skin. Turmeric protects skin
that cause inflammation. from age-related pigmentation, but
Turmeric powder has it also protects the deeper layers
a mild abrasive texture, Did You of the skin from wrinkles
Know?
If you have psoriasis,
eczema, or a similar type
of skin condition, taking
a turmeric supplement
flare-ups.
5

26 • JUNE 2019

BN0619_D_NaturalBeauty_JS.indd 26 4/30/19 12:37 PM

 1 5
Gently polish tooth powder is the elements. with antioxidant- Clear up
sensitive packed in a jar Clarifying packed vitamin C, problem
teeth and with a scoop for tea tree and turmeric, and kale. skin with
soothe gums neat and easy refreshing Himalaya

4
with My Magic application. rosemary leave Boost Botanique
Mud Polishing your scalp your Balancing Neem

2
& Turmeric
Tooth Powder. Revitalize invigorated skin’s
Face Wash.
Turmeric powder dry hair and your hair natural glow
This soap-free
reduces gum and scalp smelling fresh. with Andalou
and premature aging, making it an ideal and mouth with Alaffia Naturals gel cleanses by

3
ingredient in moisturizing serums, Neem Turmeric Turmeric + C removing excess
inflammation, Even skin
Shampoo and Enlighten Serum. oil and impurities
creams, and lotions. cacao powder tone and
Conditioner. Turmeric, vitamin without over-
Turmeric’s anti-inflammatory and promotes strong diminish
Turmeric and C, apple and drying. Turmeric,
teeth, activated fine lines with
antiseptic properties fight and prevent neem clean grape stem cells, combined with
charcoal and Derma E Vitamin
acne. Turmeric-infused toners, serums, bentonite clay and treat dry C Brightening and bioactive purifying and
and balms attack acne-causing bacteria scalp and Clay Mask with berry complex antibacterial
remove surface
dandruff while Turmeric & Kale. brighten, lighten, neem, helps kill
and germs, while reducing redness. It stains, xylitol
nourishing hair. This single-use and tighten skin. acne-causing
fades blemishes and scars by speeding helps reduce
Moisturizing clay mask Use day and bacteria and
tooth decay,
up the healing process of wounds. Plus, shea butter draws out night before balances skin.
and peppermint
turmeric is rich in vitamin C, which extract freshens adds shine and impurities and moisturizing.
boosts collagen and encourages healing. breath. The protection from brightens skin

Sherrie Strausfogel is the author of Hawaii’s Spa Experience: Rejuvenating Secrets of the Islands (the first book to feature aromatherapy in its pages). Based in Honolulu, she writes
about beauty, spas, health, cuisine, and travel. Her work has appeared in more than 100 magazines, newspapers, guidebooks, and websites.

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 10
TOP

SUPPLEMENTS
FOR
MEN
Man up your supplement regimen
with these key guy-friendly nutrients
By Vera Tweed

N
utrients are gender-neutral—they don’t discriminate.
But because the male and female incarnations of our
species are not identical, nutritional benefits can differ
somewhat between the sexes. Among the dozens of supplement
choices, these 10 offer some clear perks for men.

28 • JUNE 2019

BN0619_F_MensHealth_JS.indd 28 4/30/19 11:48 AM

 JUNE 2019 29

BN0619_F_MensHealth_JS.indd 29 4/30/19 11:48 AM

 MULTIVITAMINS
The contents of multis can differ
dramatically, from a handful of ingredients
to a few dozen, with a variety of dosages.
Consequently, it’s difficult to study multi-
vitamin effects, and research results have
not been consistent. But large, longer-
term trials that compared specific
supplement formulations with placebos
have found less incidence of cancer,
heart disease, and early death, and
overall healthier aging, among men
who supplement with a multi.
A French study of more than 13,000
men and women compared the effects of a
placebo and a daily supplement containing
a combination of antioxidants typically
found in multis. After 7 years, researchers
found that the supplement reduced
risk of cancer and all causes of death in
men, but not in women. The antioxidant
supplements contained 120 mg of vitamin
C; 30 mg of vitamin E (equivalent to 45 IU
natural vitamin E or 67 IU of a synthetic
form); 6 mg (10,000 IU) of beta carotene;
100 mcg of selenium; and 20 mg of zinc.
In another 11-year study, male
physicians who were age 50 or older at
the outset were given either a placebo
or a once-daily multi with relatively low
doses of essential vitamins and minerals.
Researchers also estimated nutrient
intakes from food. They concluded that
the multivitamin lowered risk of cancer
and, among men who consumed higher
amounts of vitamins B6, B12, and D from
food, risk of heart disease and death.
VITAMIN D
In addition to being essential for overall
and bone health, vitamin D is necessary
for maintaining testosterone levels. The
hormone responsible for manly traits,
testosterone is essential for healthy
aging, and when levels drop, the aging
process speeds up. Higher levels of
body fat are a sign.
Several studies have found that low
levels of vitamin D correlate with low
levels of testosterone, and that taking
vitamin D supplements can raise levels
of the hormone. Vitamin D also supports
a healthy, brain, heart, and prostate. Men
30 • JUNE 2019
BN0619_F_MensHealth_JS.indd 30
who are overweight need extra vitamin D
because they use it less efficiently.
Recommendations for vitamin D
supplement doses range from 1,000
to 5,000 IU daily, but individual needs
should be assessed with blood tests,
which are usually covered by health
insurance. Optimum blood levels of the
vitamin fall between 30 and 50 ng/mL.
SAW PALMETTO
A traditional herbal remedy for an enlarged
prostate (benign prostate hyperplasia,
or BPH), saw palmetto supplements are
extracts from berries of the tree of the
same name. Although some studies have
not shown benefits, others have found
that 160 mg, twice daily, was as effective
as a drug (finasteride, brand names
Proscar and Propecia) in relieving night-
time urination and other BPH symptoms.
Saw palmetto also helps to balance
hormones and control inflammation.
COQ10
Short for coenzyme Q10, CoQ10 is a
vitamin-like substance that every
cell uses to generate energy, especially
in the heart and other muscles. Statins
deplete CoQ10, and this is one reason
why they cause side effects such as
muscle weakness and aches. Studies
have found that taking between
30 and 200 mg of CoQ10 daily can
relieve statin-related muscle pain.
In both healthy people and those with
angina or heart failure, research shows
that CoQ10 improves heart function and
energy. In addition, it can increase the
density and quality of sperm, and has been
used as a treatment for infertility. Effective
doses range from 30 to 300 mg daily.
MACA
A native of the Peruvian Andes, maca
has been consumed for over 2,000 years
for energy and fertility. In recent years,
studies of maca supplements support
these benefits while finding that it also
enhances sexual function, stamina, and
physical performance in men.
One recent study at Nova Southeastern
University in Davie, Fla., tested a patented
form of maca (Lepidamax) and found
improved sexual function, enhanced
energy, and stronger hand grip among
men who took 2,100 mg of the supplement
daily for 28 days. Women did not experience
the same benefits. Other studies have
found that between 1,500 and 3,000 mg
of dried maca root, or maca extract
supplements, enhanced sexual function.
PUMPKIN SEED OIL
In several studies, pumpkin seed oil
reduced symptoms of BPH, improved
urinary function in men with overactive
bladders, and improved quality of life.
Studies also suggest that pumpkin seeds
can slow the growth of prostate cancer
cells. Other research shows this healing
fat may also help support heart health,
blood sugar balance, and hair growth.
The dosage for BPH is 1,000–2,000 mg
daily. In research on male baldness, the
dosage used was 400 mg daily.
TURMERIC OR CURCUMIN
Both the herb turmeric and its active
component curcumin can relieve
prostatitis, a painful infection of the
prostate, and help prevent and stop the
growth of prostate cancer. The herb is
anti-inflammatory and fights bacteria
and viruses. A study of chronic bacterial
4/30/19 11:48 AM
 prostatitis found that 200 mg of curcumin,
taken with 100 mg of quercetin and an
antibiotic for 14 days, worked better than
the antibiotic alone in eliminating the
infection and preventing recurrence.
For prostate-cancer prevention, 100 mg
of curcumin combined with 40 mg of
soy isoflavones effectively lowered a
risk marker for the disease. Turmeric or
curcumin are often taken alone to reduce
inflammation or relieve pain. Typical
daily doses range from 500 to 2,000 mg
of curcuminoids, which should be noted
on the label.
ARGININE
An amino acid found in many protein-rich
foods, arginine is needed to produce sperm
and dilate blood vessels, helping to address
high blood pressure, angina, low sperm
count, and erectile dysfunction. It also
helps to prevent infection and heal injuries.
Arginine can be in short supply in times
of stress, infection, or injury. In studies,
1,600–2,800 mg daily, taken for 6 weeks,
has been effective for ED for many (but
not all) men. To enhance sperm count
and fertility, try 4,000 mg daily for a few
months. For heart health, doses vary.
MAGNESIUM
An essential mineral for hundreds of body
processes, including muscle relaxation,
magnesium is depleted by antacids and
heartburn drugs, and is lacking in any
diet that isn’t rich in vegetables and fruits.
Adequate magnesium can prevent muscle
cramps and sleep problems. And research
shows that magnesium supplements
increase levels of testosterone. Helpful
doses are 200 mg daily or more.
THEANINE
Tea doesn’t have a macho connotation
in our culture, but it was the favored
drink of legendary Samurai warriors.
It contains theanine (also called
"L-theanine”), an amino acid that has a
relaxing effect while enhancing mental
focus. Taking a theanine supplement
during the day can help bust stress or
relieve anxiety without making you feel
drowsy, and taking it in the evening can
help you sleep. Common doses range
from 100 to 400 mg daily. If you’d rather
get your theanine in tea, avoid brews
with lots of sugar.

MANLY BENEFITS SNAPSHOT

SUPPLEMENT: TAKEN FOR:

Multivitamin....................... Overall health, prevention of heart disease and cancer

Vitamin D ........................... Overall health, testosterone production
Maca .................................. Physical stamina, sexual function
Saw palmetto..................... Prostate health
Arginine ............................. Dilation of blood vessels, sperm production, sexual function
Turmeric or curcumin ......... Inflammation, pain, prostatitis
CoQ10 ................................ Heart health, energy, fertility
Pumpkin seed oil ............... Prostate and heart health, blood sugar support, hair growth
Magnesium ........................ Relaxation, sleep, testosterone production
Theanine ............................ Stress, mental focus, sleep

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JUNE 2019 • 31

BN0619_F_MensHealth_JS.indd 31 4/30/19 11:48 AM

 Pump
up
the
Protein
Protein powders aren’t just for boring shakes! These
five recipes incorporate them in new and exciting ways
BY MATTHEW KADEY, MS, RD

W hen it comes to what we eat, it’s best not to overlook protein. Most active
people require about 1.5 grams of protein for every kilogram they weigh
(that’s 89 grams for a 130-pound person). Protein helps build lean body
mass (aka muscle) and keeps you feeling satiated to stamp out overeating, and protein
powder is an easy and convenient way to help make sure you get what you need. But
most people think of whey, soy, and plant-based protein powders as something to
blend into smoothies, chug down after a workout, or throw together for quick breakfast.
And while protein powders are perfect for that, there are so many other ways to use
them in the kitchen. As these recipes show, you can employ protein powders to boost
the muscle-building power of everything—from baked goods to oatmeal to soups—
without needing the shaker cup. Use any protein powder you like here. For tips on
picking the best ones, see p. 35.
FOOD PHOTOGRAPHY BY PORNCHAI MITTONGTARE
FOOD STYLING BY CLAIRE STANCER | PROP STYLING BY ROBIN TURK

32 • JUNE 2019

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 Masala Cauliflower Soup
Serves 4
Creamy soups are a great opportunity to
sneak some more vegetables and—surprise,
surprise—protein into your diet. This heavenly
spiced soup is a nutritious companion to
any meal.

1 Tbs. grapeseed oil

1 yellow onion, chopped
½ tsp. salt
1 head cauliflower, cut into small florets
2 garlic cloves, chopped
1 Tbs. ginger, chopped
1 Tbs. garam masala powder
¼ tsp. cayenne powder
¼ tsp. black pepper
2 cups low-sodium vegetable broth
⅓ cup unflavored protein powder
Juice of ½ lime
1 cup unsweetened plain cashew milk
1 cup crunchy chickpeas (optional)
½ cup cilantro, chopped

1. Heat oil in large saucepan over medium

heat. Add onion and salt; cook until onion
has softened and is beginning to darken,
about 5 minutes. Add cauliflower, garlic,
and ginger to pan, and heat 3 minutes.
Stir in garam masala, cayenne, and black
pepper, and heat 30 seconds more. Pour
in broth and 2 cups water. Bring to a boil,
reduce heat to low, cover, and simmer
20 minutes.
2. Place soup in blender or food processor,
along with protein powder and lime
juice, and blend until very smooth.
Return to pan, stir in cashew milk, and
heat through.
3. Divide soup among serving bowls and
garnish with crispy chickpeas (if using)
and cilantro.
Per serving (with whey protein powder):
160 cal; 14g prot; 6g total fat (1g sat fat); 15g
carb; 30mg chol; 460mg sod; 4g fiber; 7g sugar

JUNE 2019 • 33

BN0619_F_ProteinPowders_JS.indd 33 4/30/19 12:25 PM

 PB & J Oatmeal
Serves 4
This creamy oatmeal tastes like everyone’s
favorite schoolyard sandwich, albeit one
with more lofty protein levels. Soaking
hearty steel-cut oats overnight slashes their
cooking time to make this breakfast more
conducive to harried mornings. Whole nuts
and coconut chips are a great way to add a
satisfying crunch.

1½ cups fresh or frozen (thawed)

strawberries
1 Tbs. honey
2 Tbs. chia seeds
1 cup steel-cut oatmeal
⅓ cup milk or unsweetened dairy-free milk
½ cup plain or vanilla protein powder
¼ cup natural peanut butter
1 tsp. cinnamon
¼ cup unsalted roasted peanuts (optional)
¼ cup coconut chips (optional)

1. Blend together strawberries, honey,

and 2 Tbs. water. Place strawberry purée
in container or bowl and stir in chia
seeds. Set aside at least 1 hour to thicken.
2. Place oats, a pinch of salt, and 3 cups
water in medium-sized saucepan. Bring
to a mild boil, immediately turn off heat,
cover, and let oats soak overnight.
3. In the morning, stir milk, protein
powder, peanut butter, and cinnamon
into oats, and cook over medium-low
heat, 5 minutes, stirring occasionally.
4. Divide oats among serving bowls and
swirl in strawberry-chia jam. Garnish with
peanuts and/or coconut chips if desired.
Per serving (with whey protein powder):
390 cal; 27g prot; 14g total fat (2.5g sat fat); 43g
carb; 50mg chol; 115mg sod; 6g fiber; 10g sugar
Mocha Oat Pancakes
Makes 8 pancakes (4 servings)
These fluffy, protein-packed pancakes are sure to perk up your weekend mornings. You can
also spread some nut butter and/or cream cheese between two leftover pancakes for an
ultimate fast-food breakfast sandwich.
²⁄³ cup rolled oats cinnamon, cayenne if using, baking
¾ cup brewed coffee powder, baking soda, and a pinch of
½ cup milk or unsweetened dairy-free milk salt. Stir egg, butter or coconut oil,
¾ cup oat flour and vanilla into oat-coffee mixture.
¼ cup chocolate or vanilla protein powder
Add wet ingredients to dry ingredients,
2 Tbs. cocoa powder
mix gently, and fold in walnuts.
1 tsp. cinnamon
¼ tsp. cayenne (optional) 3. Heat a greased skillet or griddle pan over
1 tsp. baking powder medium heat. Pour ¼ cup batter for each
½ tsp. baking soda pancake into pan, and cook until tops are
1 large egg, lightly beaten
covered with a few bubbles and edges
2 Tbs. melted butter or coconut oil
look dry and cooked, about 2 minutes.
1 tsp. vanilla extract (omit if using vanilla
protein powder) Flip, and cook 1 minute more. Keep
¼ cup chopped walnuts prepared pancakes warm in oven set to
1 cup plain Greek yogurt 200°F while you cook remaining batter.
2 Tbs. pure maple syrup
4. Stir together yogurt and maple syrup.
1 ½ cups raspberries
Serve pancakes topped with dollops of
1. Combine oats, coffee, and milk in large maple yogurt and raspberries.
bowl, and set aside 10 minutes. Per serving (with plant-based protein powder):
430 cal; 23g prot; 20g total fat (7g sat fat); 43g
2. In separate bowl, stir together flour,
carb; 95mg chol; 440mg sod; 8g fiber; 14g sugar
protein powder, cocoa powder,

34 • JUNE 2019

BN0619_F_ProteinPowders_JS.indd 34 4/30/19 12:26 PM

 TIPS FOR SUCCESSFULLY COOKING WITH

PROTEIN POWDER
Cooking with protein powder isn’t rocket science, but it’s also not something you can
do without any thought. Keep these tips in mind the next time you reach for your
power powder.

FLAVOR MATTERS: It’s important to pick the right flavor of protein powder for your
recipe. After all, chocolate protein powder may not go over too well in a soup.
Try stirring a berry-flavored powder into yogurt, mixing a vanilla powder in muffins,
and using a plain powder for savory applications.

HOLD THE WHEY: When used in baked goods such as muffins, whey or casein powders
have a tendency to cause a rubbery, less-tender texture if used too liberally. Generally,
you don’t want to replace more than 25 percent of the flour in a recipe with whey
protein powder or you’ll risk eating something that tastes like a tire. For better texture,
try using plant-based protein powders for baking purposes.

LIQUID ASSETS: When stirring whey or veggie powders into batters, add a little bit Banana Protein Muffins
more of a moisturizer such as yogurt, applesauce, or pumpkin purée to avoid dry Makes 12 muffins
results. Also, don’t overmix the batter—stir gently just until everything is moist. These grain-free, banana-bread-like muffins
taste more naughty than they are. Enjoy one
TURN DOWN THE HEAT: A slightly lower baking temperature—say 325°F instead as a quick snack or guilt-free dessert. If you
of 350—will help keep protein powder-infused baked goods moister. like, the hazelnut flour can be replaced with
almond flour.
BURY THE SCOOP: Many powders come with a scoop that is convenient when adding
the protein to items like smoothies. But for recipes such as muffins and pancakes,
2 large eggs
where you want to use a specified amount, it’s best to measure out the powder using
measuring cups. ¼ cup milk or unsweetened dairy-free milk
3 medium-sized very ripe bananas, peeled
THE COVER UP: Some powders such as pea and hemp can impart earthy flavors to ¼ cup honey or maple syrup
dishes. Using ingredients like cinnamon, mashed banana, or cocoa can help mask 1½ cups hazelnut meal/flour
these tastes. ½ cup plain or vanilla plant-based protein
powder
1 tsp. cinnamon
½ tsp. baking powder
½ tsp. baking soda
¼ tsp. salt
½ cup dark chocolate chips

1. Preheat oven to 350°F. Place eggs, milk,

bananas, and honey in blender or food
processor, and blend until smooth. Blend
in hazelnut flour, protein powder,
cinnamon, baking powder, baking soda,
and salt. Stir in chocolate chips.
2. Divide batter among 12 standard-sized
greased or paper-lined muffin cups.
Bake 22–25 minutes until set and lightly
browned on top, so that a toothpick
inserted into center of muffin comes out
nearly clean. Let cool a few minutes
before unmolding and cooling completely
on metal rack. Chill up to five days.

Per muffin (with plant-based protein powder):

230 cal; 10g prot; 13g total fat (3g sat fat); 22g
carb; 30mg chol; 230mg sod; 3g fiber; 15g sugar

JUNE 2019 • 35

BN0619_F_ProteinPowders_JS.indd 35 4/30/19 12:27 PM

 Sweet Potato Hummus
Chicken Wraps
Makes 4 wraps
Nobody will be the wiser that you snuck
protein powder into this creamy sweet
potato spread to turn the lunch wrap into
an even bigger protein powerhouse. You
can make it vegan-friendly by using plant
protein powder and swapping out the
chicken for tofu. You’ll likely end up with
extra hummus, which can be used as a
dip or for even more sandwiches.

1 medium sweet potato, peeled and diced

1 cup cooked or canned chickpeas
⅓ cup plain protein powder
3 Tbs. tahini
Juice of ½ lemon
1 garlic clove, minced
2 Tbs. extra virgin olive oil
1 tsp. smoked paprika
½ tsp. cumin powder
½ tsp. salt
4 whole-grain bread wraps
4 cups baby greens or arugula
1½ cups sliced cooked chicken
2 large carrots, cut into matchsticks
1 cup sliced roasted red pepper

1. Steam or boil sweet potato until very

tender. Let cool.
2. Place cooked sweet potato, chickpeas,
protein powder, tahini, lemon juice,
garlic, olive oil, paprika, cumin, and salt
in food processor or blender, and blend
until smooth.
3. Spread hummus on wraps, and place an
equal amount of greens, chicken, carrot,
and roasted red pepper on bottom third
of each wrap. Roll wraps tightly, tucking
in sides as you roll. Slice on bias.

Per wrap (with whey protein powder):

540 cal; 39g prot; 19g total fat (4g sat fat);
54g carb; 74mg chol; 1,130mg sod; 9g fiber;
11 g sugar

Matthew Kadey, MS, RD, is an Ontario, Canada-based

dietitian and food writer who has contributed nutrtion
and recipe features to dozens of publications. He is also
the author of Rocket Fuel: Power-Packed Food for Sports
+ Adventure (Velopress, 2016).

36 • JUNE 2019

BN0619_F_ProteinPowders_JS.indd 36 4/30/19 12:28 PM

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 eating4HEALTH/ FOODS & ME ALS THAT HE AL

Foods for Fitness

What to eat for strength, endurance, and weight loss ///BY LISA TURNER

Serious athlete or weekend warrior?

Focus on foods that fuel your body, repair Avocado Eggs
damage, reduce inflammation, improve Serves 6
strength, and build muscle. Turn your This super-healthy riff on deviled eggs skips the mayo and uses avocado, for a summery
frame into a lean, mean, exercising machine green color and fresh, bright flavor. For an on-the-go snack, marry two filled egg halves
and wrap tightly in foil. For a portable lunch, turn eggs into a wrap: mash all ingredients
with these seven super-fitness foods:
together, spread on a whole-grain or gluten-free tortilla, add arugula and hummus, and
roll into a wrap.
Eggs are rich in
high-quality protein, critical 6 hard-boiled eggs, ¼ cup minced red onion 1 Tbs. lime juice
for athletes to repair peeled and halved 1 garlic clove, peeled and Cilantro leaves and
lengthwise pressed in a garlic press paprika for garnish
muscle, maintain aerobic 1 very ripe large avocado (optional)
2 Tbs. minced cilantro
metabolism, and speed
recovery and wound healing. They also 1. Remove yolks from eggs and transfer to medium bowl. Set egg white halves aside.
contain vitamins and minerals involved
2. Halve avocado lengthwise, remove pit and scoop flesh into bowl with egg yolks.
in energy and protein metabolism, cell Add onion, garlic, minced cilantro, and lime juice. Mash with fork until smooth and
growth, tissue repair, and protection against well-blended. Season to taste with salt and pepper.
oxidative stress and inflammation. And 3. Fill egg white halves with avocado mixture. Arrange on plate, garnish with cilantro
they’re rich in leucine, an amino acid and paprika, if desired, and serve immediately.
that’s key in building lean muscle mass,
Per serving: 140 cal; 7g prot; 10g total fat (2.5 sat fat);
and choline, a vitamin-like nutrient 4g carb; 185mg chol; 65mg sod; 2g fiber; 1g sugar
that can speed weight loss without
impacting strength.
Recipe Tips:
Bake eggs, chopped kale, and Swiss cheese
in muffin cups for quick mini-quiches;

PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
Beat eggs with minced onions and shredded
Asiago, and cook in a greased waffle iron;
Lightly whisk eggs and stir into chicken or
vegetable broth with ginger, hot peppers,
and scallions for instant egg drop soup.

Sweet potatoes
are high in carbs, critical
for energy before high-
intensity exercise. Unlike
other sources of carbohydrates, such
as pasta or bagels, sweet potatoes are
grain-free, gluten-free, and rich in
potassium, an electrolyte that’s depleted
during high-intensity exercise. Low
potassium levels impact muscle contractions,
energy, and endurance, so it’s important to
replenish them with natural sources.
Sweet potatoes are also high in beta
carotene, a powerful antioxidant that
reduces inflammation. Drizzle sweet
potatoes with olive oil to add more
anti-inflammatory compounds that help Almond butter
reduce pain and swelling. is a great post-workout
Recipe Tips: snack, rich in protein
Toss sweet potato cubes with coconut oil, and other important
cumin, garlic, and cayenne pepper, and nutrients for athletes.
roast till tender; Almonds are high in
Mash cooked sweet potatoes with almond magnesium (critical for proper function
milk, cinnamon, chopped almonds, and of muscles and nerves), vitamin E to
raisins for a grain-free breakfast bowl; prevent exercise-induced oxidative
Make “lasagna” with sweet potatoes thinly damage, and other nutrients that help
sliced lengthwise in place of noodles. the body use oxygen more effectively.

38 • JUNE 2019

BN0619_D_Eating4Health_JS.indd 38 4/30/19 12:37 PM 2019-0

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PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK

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BN0619_D_Eating4Health_JS.indd 39- BN06C.indd 1 4/29/19 5:22
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12:37
 eating4HEALTH/ FOODS & ME ALS THAT HE AL
In one study, athletes who ate whole
almonds before training improved their
cycling distance and endurance and had
higher blood levels of antioxidants.
Recipe Tips: :
Whisk almond butter with sesame oil,
rice vinegar, and minced ginger for a
creamy Asian vinaigrette;
Make hummus with white beans,
almond butter, olive oil, lemon juice,
and minced garlic;
Scoop the flesh from a roasted sweet
potato, mash with almond butter and
bananas, and re-stuff potato skins for
twice-baked breakfast potatoes.
Beets are high
in nitrates, which are
converted by the body to
nitric oxide, a compound
that dilates blood vessels,
BN0619_D_Eating4Health_JS.indd 40
improves blood flow, and enhances
athletic performance. In one study,
athletes who drank beet juice showed
a 38 percent increase in blood flow to
muscles,. In another study, runners who
ate cooked beets ran 5 percent faster.
And in a review of 23 studies, researchers
concluded that drinking beet juice can
improve cardiorespiratory endurance
(the ability of the circulatory and
respiratory systems to supply fuel
during sustained physical activity),
exercise efficiency, and performance.
Recipe Tips:
Wrap whole beets in foil and roast
until tender;
Add cooked and cooled beets to a
smoothie with bananas,
blueberries, and Greek yogurt;
Thinly slice beets, toss with olive oil
and salt, and bake till crispy for a
nutrient-dense chip alternative.
Pomegranates
are loaded with
antioxidants, including
ellagitannins, shown
to reduce exercise-
induced inflammation. In one study,
athletes who took an ellagitannin-rich
pomegranate extract had less muscle
soreness and significantly higher
strength recovery after resistance
training. In another study, subjects who
drank pomegranate juice for 15 days
reduced muscle soreness and weakness
in their elbow flexors after resistance
training compared to a placebo. It’s even
better if you combine pomegranate juice
with apple juice and/or green tea—the
quercetin in apples and epigallocatechin
3-gallate (EGCG) in green tea have been
shown to reduce inflammation in cyclists.
Recipe Tips:
Combine pomegranate juice, apple
juice, cooled green tea, and sparkling
water for a healing post-exercise drink;
Toss pomegranate seeds with sliced
kiwi, tangerine segments, minced
basil, and lime juice;
Mix concentrated pomegranate juice and
pomegranate seeds with coconut milk
and freeze in an ice cream maker.
Hummus is loaded
with resistant starch, a
slow-burning carbohydrate
that minimizes and controls
spikes in blood glucose and insulin prior
to exercise. Resistant starches also
provide fuel for beneficial bacteria and
improve gut microbiota, which play an
important role in the production, storage,
and expenditure of energy. Hummus is
high in protein and iron, critical to optimal
athletic performance via its role in energy
metabolism and transport of oxygen to
muscles. And studies show that legumes
help you feel fuller, longer, promoting fat
loss and lean muscle mass.
Recipe Tips:
Spread hummus on whole-wheat tortillas
and layer with avocado, baby spinach,
sliced onions, and salsa for an on-the-go
breakfast wrap;
Stuff boiled eggs with hummus for a
healthier deviled egg;
Layer hummus, sliced olives, red onions,
yellow peppers, and goat cheese on
pizza crust, and bake until bubbly.
Cherries are
high in antioxidant
and anti-inflammatory
anthocyanins and
other phenolic
compounds that have been shown to
reduce muscle damage, lessen pain,
speed strength recovery after exercise,
and decrease markers of inflammation.
Most studies on athletes have focused on
tart (Montmorency) cherry juice, but a
review of sweet cherries found the same
health benefits, and other studies show
that sweet cherries are equally high in
anti-inflammatory compounds.
Recipe Tips:
Simmer frozen tart cherries with rosemary
needles, then purée for an instant jam;
Combine tart cherries with chopped
apple, onions, and celery in a honey-
yogurt dressing for Waldorf salad;
Toss pitted cherries in balsamic vinegar
and minced thyme, and roast till tender.
Lisa Turner is a chef, food writer, product developer, and nutrition
coach in Boulder, Colo. She has more than 20 years of experience in
researching and writing about nourishing foods, and coaching people
toward healthier eating habits. Find her at lisaturnercooks.com.
4/30/19 12:37 PM
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BN0619_D_Eating4Health_JS.indd 41 4/30/19 12:37 PM

 cookwithSUPPLEMENTS/ E A SY WAYS TO BOOST YOUR NUTRITION

Plant Power Salad

Get a healthful dose of greens and harness the power of omega-3-rich hemp
with this hearty, seasonal main-dish salad

Plant Power Salad 2. To make salad: Toss together greens,

Serves 4 quinoa, blueberries, scallions, basil,
For quick prep, you can make the pickled beets pistachios, and hemp hearts. Drain beets,
ahead of time. Just know, the earlier you make and add to salad.
them, the more “pickled” they become.
3. To make dressing: Whisk
r’s p
BEETS: edito ick together yogurt, lemon juice,
oil, matcha, garlic, and
1 lb. golden beets, trimmed honey; season
(about 2 large) with salt and pepper.
1 tsp. extra-virgin olive oil Drizzle over salad.

PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
½ cup distilled white vinegar
1 Tbs. honey Per serving: 550 cal;
19g prot; 29g total fat
½ tsp. kosher salt (4.5g sat fat); 59g carb;
¼ tsp. black pepper 5mg chol; 390mg sod;
M 13g fiber; 26g sugar
an ts
i to ar
ba H He
SALAD: ar vest Hemp
1 pkg. super greens mix or baby kale
(5 oz.), such as Organic Girl
2 cups cooked red quinoa
1 pint fresh blueberries
1 bunch scallions, trimmed and bias-sliced
½ cup torn fresh basil
½ cup roughly chopped roasted
and shelled pistachios
3 Tbs. hemp hearts

DRESSING:
⅔ cup plain full-fat
Greek yogurt
¼ cup fresh lemon juice
¼ cup extra-virgin
olive oil
1 Tbs. culinary-grade
matcha
1 tsp. grated fresh garlic
1 tsp. honey
Salt and black pepper
to taste

1. To make beets: Preheat

oven to 400°F. Drizzle
beets with oil, then wrap
each in foil, and roast until
fork-tender, about 45 min-
utes. Let beets cool slightly,
then remove foil and rub off
skins. Cut beets into ¼-inch
pieces. Whisk together vinegar,
honey, salt, and pepper. Stir in beets,
cover, and chill at least 1 hour.

†
*
42 • JUNE 2019

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PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK

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 asktheNUTRITIONIST/ ANSWERS TO YOUR FOOD QUESTIONS

Melissa Diane
Smith is an
internationally
known journalist and
holistic nutritionist who
has more than 20 years of
clinical nutrition experience
and specializes in using
food as medicine. She is
the cutting-edge author
of Going Against GMOs,
Going Against the Grain,
and Gluten Free
Throughout the Year, and
the coauthor of Syndrome
X. To learn about her
books, long-distance
consultations, nutrition
coaching programs, or
speaking, visit her
websites:
melissadianesmith.com
and againstthegrain-
nutrition.com.

Freeing Your Family

Parents have a responsibility to help
their children learn and understand how
to fuel their bodies in a healthy way.
Feeding our kids the proper foods takes
When health crises prompt major diet changes, effort, but the payoff is substantial.
focus on the positive and patiently and persistently Basics of Making Changes
adopt new habits to move toward a therapeutic as a Family
way of eating ///BY MELISSA DIANE SMITH Start with yourself. Improve the way you
eat and the effects will likely gradually
cascade down to other family members.

:My son has just been diagnosed with the gluten-related autoimmune
Next, serve only one healthy meal
each at breakfast, lunch, and dinner.
skin condition dermatitis herpetiformis, and we recently found out Don’t cook to order or offer alternative
that my daughter is severely allergic to milk products and experiences foods for individual kids. Try to pair new
digestive distress from all grains. My husband has irritable bowel foods with something familiar that they
syndrome, allergies, and asthma; I have digestive bloating; like. But if your kids don’t want to
and all of us are overweight and don’t eat enough eat the new foods, don’t get
vegetables. Going on a grain-free, sugar-free, dairy-free diet seems discouraged: Keep trying to
like it would be best for us, but I’m overwhelmed about how to go Healthy
about that. Can you offer some pointers? Tip! offer them. Studies show
that children won’t even
—Tanya W., Madison, Wis.
Summer is the best time
to make healthier changes try a new food until it’s

a:
It’s common for health crises to
compel transformation in diet,
and summer is the perfect time to make
the switch so your family can become
accustomed to this therapeutic way
of eating before your kids go back to
school. And, really, it’s a good idea for
everyone to adopt at least a few of these
healthier dietary practices.
“Changing your diet now can save
you time, heartache, and money in the
future,” says Leah Webb, MPH, author
to your family’s diet, so that been offered many times,
of the new book, The everyone has a chance to according to Webb.
get used to them before
Grain-Free, Sugar- they go back to Also, encourage your
Free, Dairy-Free Family school. children to get involved in
Cookbook (Chelsea Green the kitchen and participate
Publishing). Families who are in small tasks during the food
not in crisis mode might favor a more preparation process. Kids are much more
moderate approach to their diet, but interested in trying new foods if they
getting grain- sugar-, and dairy-based have a hand in fixing those foods. Plus,
junk foods out of the diet can benefit the more they learn to do in the kitchen
everyone. “Don’t settle for mediocrity when when they’re young, the more prepared
it comes to diet when the alternative they will be to make their own nutritious
feels so much better,” says Webb. meals in the future.

44 • JUNE 2019

BN0619_D_AsktheNutritionist_JS.indd 44 4/30/19 12:34 PM BN_Ho

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 asktheNUTRITIONIST

Simple jobs that kids can do in the
kitchen include cracking eggs, stirring,
adding measured ingredients, mashing
tuna for tuna salad, chopping soft
vegetables and fruit (with a nylon
kitchen knife, for safety), and pushing
buttons on blenders or food processors
to blend ingredients. If you have a small
herb or vegetable garden, teach your
kids how to snip fresh herbs or pick
vegetables when they’re ripe.
Practical Pointers
To put a clean diet into practice for your
family, it’s important to get organized
and plan ahead. Try these guidelines
from The Grain-Free, Sugar-Free, Dairy-
Free Family Cookbook:
* Stock your pantry and freezer
with staples you regularly need for the
meals you make. To turn your kitchen
into a grain-free, sugar-free, dairy-free
producing machine, you’ll need to
have at least a few key items on hand,
from dried unsweetened shredded
coconut to applesauce to almond flour
and coconut and avocado oils. Look
for high-quality, preferably organic
products, and save money whenever
you can by buying in bulk and taking
advantage of special discounts.
* Make a weekly meal plan and
only buy the items you need. Check
out weekly sales before creating
the week’s menu. But keep the plan
flexible and subject to change if you
unexpectedly see a vegetable you
didn’t plan on serving being on sale
that week.
* Pick five meals to prepare for the
week. Don’t plan to eat something
new every single meal of every single
day. Decide on meals that you’re
willing to reheat or eat as leftovers,
and include those leftovers in your
meal plan. Know which meals freeze
well and make extra servings of those
meals. Also include snacks in your
meal plan.
* Mix and match leftovers. Meals
don’t have to be fixed combinations
of food. Instead, creatively combine
the meat entrée you had on Monday
with a different side dish or put it in a
different form (for example, in a salad)
on Tuesday to create different meals
on different days.
* Get creative with snacks. For
young kids, serve—or, better yet,
have them assemble—fun-to-make
snacks, such as banana snowmen
(with banana slices, blueberries,
strawberries, raisins, and seeds),
apple slice monsters (apple wedges
with sunflower butter and strawberries),
and turkey cucumber rolls (with thinly
peeled cucumber slices, turkey slices,
and hummus).
* Invest in a good lunch box. When
packing lunch for your kids or your
spouse, Webb recommends buying and
using bento-style boxes such as Yumbox
Tapas or Bentgo Fresh: these boxes are
leakproof and they allow you to easily
pack a variety of foods without those
foods mixing together—the dry foods
can be separated from the wet.
Grain-Free
Chicken Tenders
Serves 4
If you’re looking for a perfectly golden
chicken tender, you can transfer the
pan to the top rack in the oven and
broil the chicken for the last 2 minutes
of the cooking time.

3 eggs
1½ cups unsweetened
Chocolate Walnut Freezer Fudge shredded coconut
Makes 24 pieces of fudge 1½ tsp. salt
Walnuts provide a distinct and delicious crunch to a thick and decadent dessert that satisfies 2 lbs. chicken tenders
the craving of the chocoholic. The fudge becomes too soft at room temperature, so you’ll
need to put it on a plate positioned over an ice pack if you’re serving it at a party. 1. Preheat oven to 425°F. Beat
eggs together in wide, shallow
bowl. Mix coconut and salt in
½ cup coconut oil, 1. Combine coconut oil, avocado, dates, and vanilla in another wide, shallow bowl. Dip
solid (not melted) high-powered blender. Blend mixture until creamy each chicken tender in egg to
and very few date pieces remain. Try not to overblend, cover completely, then dip into
½ avocado
as this creates heat and will cause coconut oil to coconut, turning chicken until it’s
½ cup pitted Medjool completely and evenly coated.
dates, packed separate from rest of fudge. (You can’t avoid it entirely,
½ tsp. vanilla but try to keep blending to a minimum.) 2. Transfer chicken onto parch-
½ cup cacao powder 2. Add cacao powder, and blend about 10 seconds ment paper-lined baking sheet,
½ cup chopped walnuts more, or until well combined. Stir in walnuts by and bake 10 minutes. Flip, and
hand, and spread mixture into a 1-inch-thick slab cook 7–10 minutes more, until
on parchment-lined baking sheet. cooked through.

3. Freeze about 1 hour, remove from freezer, and Per serving: 850 cal; 40g prot; 59g total
slice into 24 equal-sized pieces. Serve immediately, fat (27g sat fat); 42g carb; 230mg chol;
or return to freezer. 2,150mg sod; 4g fiber; 3g sugar

Per serving: 80 cal; 1g prot; 7g total fat (4g sat fat); 6g carb; 0mg chol; 0mg sod; 1g fiber;
4g sugar Do you have a question for the nutritionist? We would
love to hear from you. Please email your questions to
bnaskthenutritionist@gmail.com.

46 • JUNE 2019

BN0619_D_AsktheNutritionist_JS.indd 46 4/30/19 12:34 PM

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 healthyDISH/ RECIPE MAKEOVERS FULL OF MODERN FL AVOR

Stone Fruit Clafoutis

Cool off this summer with this oh-so-simple seasonal
treat /// BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC
Clafoutis (pronounced cluh-foo-tee) is a full-fat coconut milk. She also dumped
French custard dish traditionally made the white/wheat flour and replaced it
with black cherries. Let that sink in for a with almond and coconut.
minute. (Just writing the words “French The recipe calls for just a small
custard” and “black cherries” in the same amount of clean sweetener such as
sentence makes my mouth water.) rice syrup, maple syrup, or cold-pressed Almond Peach Clafoutis
The authentic French recipe consists honey, but feel free to reduce the amount Serves 6
primarily of egg, heavy cream, white or use stevia instead. (There are some
flour, and sugar. I’m fine with the egg really good organic stevias on the market 2 tsp. pastured butter or coconut oil,
room temperature
and cream, but flour and sugar are hard and they’re not expensive.)
3 eggs
to recommend in a column that has the This dish might not be quite as smooth ¼ cup rice syrup, pure maple syrup,
word “healthy” in the title. And while and creamy as the original French version, or honey
I personally do well with certain dairy but it’s a dessert for the times—delicious, 1 cup full-fat coconut milk or cream, canned
foods (e.g., raw milk), many people don’t. satisfying, and seasonal, with a decent 1 tsp. almond extract
So Chef Jeannette swapped out the amount of protein, good fat, and fiber. 1 tsp. vanilla extract
original cream for a far less allergenic, Works for me! —Dr. Jonny ¼ cup almond flour
¼ cup coconut flour, sifted
¼ tsp. salt
FEATURED INGREDIENT: Eggs
Eggs—whole eggs, complete with that rich yellow yolk—are, and always have been,
1 lb. sliced peaches, fresh or frozen,
thawed, and well-drained, skins optional
one of the most complete and healthy foods ever to appear on planet Earth. So why is there
so much objection to eggs among our mainstream medical brethren? The simple answer is 1. Preheat oven to 375°F. Generously
this: cholesterol. grease bottom and sides of 8x8-inch
To dismantle the myths about cholesterol and heart disease would take a book—in baking pan with butter or coconut oil,
fact I wrote one with cardiologist Stephen Sinatra, MD, called The Great Cholesterol Myth. and set aside.
But you don’t have to buy our book to discover that a substantial (and growing) number 2. Beat eggs in mixer until frothy. Add

PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
of medical doctors, PhDs, scientists, and researchers don’t agree that cholesterol is sweetener, cream, and extracts, and
public enemy No. 1 when it comes to heart disease. Moreover, just about everyone now beat until well blended and smooth.
acknowledges that cholesterol in the diet doesn’t matter a whit, even if they still believe Add flours and salt, and beat on low
that cholesterol in the blood is really important. But the enlightened position on dietary until well incorporated.
cholesterol is that it doesn’t matter to anyone except those who have a rare genetic
condition called familiar hypercholesterolemia. 3. Arrange peaches to cover bottom of
So the big rap against eggs has been that they contain cholesterol—but that’s turning prepared dish and pour batter gently
out to be like demonizing blueberries because they’re blue. Dietary cholesterol doesn’t and evenly over top. Bake 30–35 minutes
do anything “bad” to you—if you didn’t eat it, your liver would simply make more of it. until custard is firm and top is a light,
Your body makes cholesterol in every single cell, and without it you’d die. The fact that toasty golden. Rest at least 5 minutes
this perfect food contains cholesterol is irrelevant to your health. before serving.
On the nutrition side, egg yolks boast healthy doses of lutein and zeaxanthin,
the superstar carotenoids of eye nutrition. The yolk also contains choline, which turns Per serving: 250 cal; 6g prot; 15g total fat (10g
into acetylcholine, a prime neurotransmitter in your brain that’s needed for memory, sat fat); 24g carb; 95mg chol; 170mg sod; 3g
fiber; 14g sugar
thinking, and mood. That’s why your grandmother rightfully called eggs “brain food.”
For a paltry 75 or so calories, an egg gives you 7 grams of protein plus a decent
amount of iron, other minerals, and vitamins. It also has 5 grams of perfectly good
fat—most of which, contrary to conventional wisdom, is not saturated but monoun- NOTES FROM THE CLEAN
saturated, the same kind of healthy fat found in olive oil. FOOD COACH
I always recommend eggs from a local farm, or at the very least eggs from hens not raised This dish works well with all stone
in cages but free to roam on pasture. The only thing wrong with eggs from factory farms is fruits in the summer, but it’s particu-
that they’re likely to contain traces of all the junk fed to chickens raised in battery cages. larly delicious with fresh, ripe plums.
Cook them in grass-fed butter, grass-fed ghee, Malaysian palm oil, coconut oil, or even In the fall and winter, you can switch
extra-virgin olive oil if you keep the heat under 200°F. to thinly sliced apples and pears.

48 • JUNE 2019

BN0619_D_HealthyDish_JS.indd 48 4/30/19 11:47 AM

 “ Beauty truly does shine from within. Deep,
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De
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PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK

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