Everybody knows how important eating protein is.

While you know you need protein, you may not know that healthy individuals can actually only digest and utilize about 10% of what you consume. The other wasted 90% can cause stomach discomfort, gas, inflammation and even be stored as fat.

Aminolase is a specialized proprietary enzyme formula that allows you to digest and utilize nearly 100% of the protein you consume.

Aminolase is so effective that having 1 serving of protein with 1 capsule of Aminolase is equivalent to consuming 9 servings of protein without Aminolase. That means you'll be able to get the most out of your protein without uncomfortable digestive issues.

Enjoy the results of all your hard work. If you want to increase muscle mass, maintain healthy blood sugar levels maintain long-term digestive health and even lose weight, try Aminolase today.

These two teas are designed not only to safely support libido and sexual vitality, but also to enhance reproductive hormone health and nourish the body while tasting and feeling good as you sip.

The Yin and Yang of Tea

The theme of each tea borrows on the concepts of yin and yang from traditional Chinese medicine.

While these concepts are sometimes oversimplified to “feminine” and “masculine,” these blends are safe and supportive for all genders.

Think more about which healing qualities your body needs most rather than thinking of them as “for girls” and “for boys.”

These teas could be combined into one blend or taken by the same person at different times of day.

Both blends offer some immediate as well as even better long-term benefits for sexual and overall vitality.

The dry ingredients for both teas can be multiplied to keep a larger batch on hand, scooping several tablespoons of dry mix per 16-ounce serving. Scoop well as the powders tend to settle to the bottom.

Precaution

If you’re sensitive to high FODMAP foods or you notice gas with these blends (rare but possible), consider drinking just a little bit for your first few days to give your digestive system a chance to adapt to the mucilage and other plant starches.

Excerpted with permission from Della Medicina by Lisa Fazio ($24.99, Healing Arts Press, 2024).

As a second-generation immigrant living in an Italian-American community, the traditions and practices of my Italian family were not even thought of as “traditions,” if thought of at all; they were just a part of daily life.

Consumption of whole legumes and grains, such as the traditional Calabrian dish cuccìa, as well as broad beans, chickpeas, and so on, occurred at midwinter and autumn celebrations when these foods were thought to be blessed and when the dead were nearest to the living.

Beans and grains are seeds, and seeds are believed to hold the regenerative and life-giving potential that when eaten revitalizes and reinvigorates the living and honors the deceased.

The History of Cuccìa

Cuccìa has many variations and is a traditional dish made to celebrate the feast of Santa Lucia in December.

It is also commonly cooked around Christmas, for good luck on New Year’s Day, and anytime during the winter for a warm bowl of deep nourishment.

Where Does The Name Come From?

The name comes from cucìa, meaning “cooked” and referring to a legend about the arrival of wheat during a famine whereby the food was cooked as quickly as possible, so the hungry people didn’t have to wait any longer.

Instead of taking the time to make bread, the wheat was boiled into a quick porridge. As soon as it was ready the cook shouted, “Cucìa, cucìa!,” “Cooked, cooked!”

Or it may stem from the Greek Ko (u) kkìa, which means “wheat.”

What is Cuccìa?

There are multiple versions of cuccìa with some being sweet and some being savory.

It’s basically boiled wheat berries with whatever else sounds good added to it.

In some recipes it’s more of a pudding and includes ricotta.

Though it has a long history of traditional use for a wide variety of health conditions, apple cider vinegar has remained under the radar in scientific research.

That’s begun to change, and recent studies have explored its effectiveness for weight loss, skin conditions, blood-sugar control, and more.

History of Apple Cider Vinegar

Vinegar first appeared as a food source about 7,000 years ago in Babylonia. It was derived from dates and used as a preservative.

ACV was used extensively in ancient Greece. It was often mixed with honey and prescribed as a treatment for coughs and colds, among other maladies.

It also has a long history of medicinal use in Africa and in Traditional Chinese Medicine.

Benefits of Apple Cider Vinegar

• As an Antimicrobial

  Research has shown that ACV has strong antimicrobial properties.

  Tests support its effectiveness against:

  • Escherichia coli (E. coli)
  • Staphylococcus aureus bacteria (Staph infections)
  • Candida albicans fungi

  All three are major causes of infections in humans.

• For Eczema

  ACV has a cooling and toning effect on eczema.

  It works best diluted in water or green tea but should not be used on open cuts (it will burn).

  Try adding a half cup to a lukewarm bath and soaking in it.

• For Acid Reflux / Heartburn

  A spoonful of ACV can help ease acid reflux or heartburn.

  Don’t overdo it: ACV has a high acid profile, and can cause an stomach upset.

• For Hair Care

  You can tame frizzy hair with a rinse made from equal parts ACV and water.

  Rinse the hair with the mixture after shampooing.

Precautions

A typical daily dose is less than 2 tablespoons.

Check with your healthcare practitioner before adding it to your regimen.

• Potassium Deficiency

  Ingesting too much ACV may cause a reduction in potassium levels.

• Dental Health

  Because of its high acidity, ACV can also erode tooth enamel if overused.

• With Medications

  ACV might affect the work of certain medications, including insulin.

You could say humans have a long-standing and symbiotic relationship with yeasts. We’ve been using these fungi to raise breads, brew beer, and make wine and other alcoholic beverages for centuries. 

For dietary and nutritional considerations in these modern days, why not consider the yeast known as brewer’s yeast?

What is Brewer's Yeast?

Brewer's yeast is a live and active yeast used for making beer.

It starts off by growing on a medium of malted barley or another grain used in beer production.

• Is It Safe to Take?

  Brewer’s yeast is heat-killed before becoming a dietary supplement.

  Since its microorganisms have been deactivated through heat, they cannot create yeast overgrowth or yeast infections in the body.

• Is It Good to Eat?

  Some brewer’s yeast products are also de-bittered, so they’re more edible.

  Supplemental forms of brewer’s yeast typically do not undergo this process.

  What Does It Taste Like?

  Tasting somewhat like a tangy broth, and at times offering a beer-like aftertaste, brewer’s yeast is best described as bitter, cheesy, meaty, and occasionally fruity. 

• Brewer's Yeast as a Remedy

  In addition to its nutritional benefits, brewer’s yeast may aid in the treatment of eczema and infectious diarrhea.

Brewer's Yeast vs Nutritional Yeast

Perhaps you’ve heard of nutritional yeast?

A popular ingredient that adds a rich, umami flavor to foods (especially vegan), this yeast is not the same as brewer’s yeast.

• Flavor Profile

  Though both come from the same strain (Saccharomyces cerevisiae), brewer’s yeast offers a bigger punch than its milder, nuttier, and cheesier cousin.

• Production

  Aside from flavor, a key difference between the two is that nutritional yeast begins with the medium of beet or cane sugar molasses.

• Nutrition

  Both brewer’s yeast and nutritional yeast offer high amounts of:

  • B vitamins
  • Selenium
  • Potassium

  ...as well as trace amounts of magnesium.

  Both may help boost the immune system and improve cholesterol levels.

  • Chromium

    Brewer’s yeast offers naturally occurring chromium. Chromium is a beneficial nutrient for people with diabetes, since it can help lower blood sugar levels and improve insulin sensitivity.

  • Protein

    A good source of protein, 52 percent of brewer’s yeast’s weight is actually protein!

How Can You Use Brewer’s Yeast?

Chefs use brewer’s yeast to create umami-rich sauces for pasta dishes. Or they blend it into mayonnaise to slather on meats and fish. Brewer’s yeast can even be added to seasoning mixes!

Here are some other ways to add brewer’s yeast to your diet:

• In Smoothies

  Blend into smoothies for a nutrient boost.

• In Vinaigrettes

  Whisk into vinaigrettes (just make sure they’re already strong tasting).

  Try adding to one made with lemon juice, Dijon mustard, and oregano.

• As a Seasoning

  • Mix into popcorn for a savory snack.
  • Sprinkle a powdered or a flaked version over pizzas.

• In Baking

  Some lactating women consume cookies made with brewer’s yeast to improve their milk supply.

• For Your Dog

  Try sprinkling some brewer's yeast on dog food, to enhance flavor and add nutrition.

Choosing a Brewer's Yeast

You can find brewer’s yeast in health food stores in a powdered, capsule, or flaked form.

But when shopping for brewer’s yeast for yourself, be aware of the following.

• Avoid Unhealthy Choices

  Some items come sweetened or flavored. Read labels, as these varieties may not be as healthful as pure brewer’s yeast products.

• Watch Out for Gluten

  Keep in mind, too, that brewer’s yeast is NOT a gluten-free product, unless otherwise indicated on the label.

• Digestive Concerns

  Those with yeast sensitivities, gout, or Crohn’s disease should avoid brewer’s yeast. 

• With Medications

  Check with your healthcare provider before trying brewer’s yeast, as it can be contraindicated with certain medications.

• Existing Conditions

  Brewer’s yeast can also cause gas and migraines in those susceptible to these conditions.

If cans of tuna conjure up unpleasant memories of soggy school sandwiches, get ready to rethink the famous “chicken of the sea” and its other canned friends.

Tinned salmon, sardines, tuna, mackerel, and other varieties are not only nutritional powerhouses, they are also conveniently pre-cooked and shelf stable.

Not a bad choice when it comes to stocking the pantry for uncertain weather and other challenging life events.

Do You Eat Enough Fish?

Whether it’s because fish may not be readily available where someone lives, or whether it’s because there’s a fear of preparing it incorrectly, Americans aren’t consuming enough seafood.

Research shows about 90 percent of us don’t eat the suggested weekly amount of at least two servings of fish, one preferably being an oiler variety like salmon, sardines, trout, or mackerel.

Reasons to Eat Tinned Seafood

Here are some reasons why we should all be eating more tinned seafood.

• It's Nutritious

  Seafood is a good source of lean protein and offers key nutrients like omega 3s, vitamin D, and calcium.

  A key part of the Mediterranean diet, fish is rich in healthy omega-3 fatty acids. This nutrient is known for being anti-inflammatory, helping to improve joint health, and offering protection against heart disease.

  Canned seafood is an important and convenient source of omega 3s.

• It's Budget-Friendly

  Tinned seafood is a budget-friendly choice, especially when compared to other fresh and frozen varieties.

• It Lasts on The Shelf or on The Go

  Sealed in an airtight container, tinned fish lasts.

  It can be used as a food source in emergency situations when refrigeration is an issue, or for camping, hiking, traveling, and picnicking adventures.

  Cans of seafood can be stored for two to five years, depending on how the product was packaged and produced.

• It's Versatile

  A versatile ingredient, tinned fish can be found in many varieties:

  • Common:
    • tuna
    • salmon
    • anchovies
    • sardines
  • Specialty:
    • trout
    • mackerel
    • mussels
    • cod
    • clams
    • oysters
    • octopus
    • squid

Choosing Your Tinned Seafood

Here are some things to look out for when purchasing tinned seafood.

• Labeling

  For the healthiest tinned seafood, look for the following:

  • packed in:
    • water
    • extra-virgin olive oil
    • a BPA-free can
  • lower in:
    • mercury
    • sodium
  • caught:
    • wild-caught
    • safe-caught
    • sustainably

• Sustainability

  Many tinned seafood producers work with local fisheries and canneries to ensure their products follow sustainable fishing practices.

  Look for the following terms on the label:

  • pole-caught
  • troll-caught
  • school-caught
  • FAD-free

  If there’s no information on how the product was harvested, it could mean an unsustainable method was used.

• Mercury Content

  Most fish contains some amounts of mercury.

  Risk Factors

  For many people, the exposure risk is not too much of a concern. However, pregnant women and young children can be harmed from higher levels of this pollutant.

  Limiting Mercury

  To ease concerns regarding mercury contents, be aware of the different varieties.

  • Lower-Mercury Fish

    These varieties that tend to be lower in mercury:

    • skipjack (a.k.a. “light” or “chunk light”)
    • wild Atlantic salmon
    • pink salmon
    • Atlantic mackerel
    • Atlantic sardines in oil

  • Higher-Mercury Fish

    Consume these less frequently to avoid mercury:

    • albacore (white) tuna
    • yellowfin tuna
    • king mackerel

• Sodium Content

  Canned seafood can be high in sodium. So if you’re watching your intake, look for low-sodium varieties.

• Water-Packed vs. Oil-Packed

  Water-packed tinned seafood is typically better for you than versions packed in oil, unless the oil is extra-virgin olive.

  Package Integrity

  Avoid purchasing cans of seafood that have bulges, leaks, or dents. The product within may be contaminated.

How to Use Those Tins

Opening a can of seafood is easy, but what can you do with it besides making a sandwich or eating it straight from the tin?

• For Charcuterie

  Look to what some restaurants are doing: they’re replacing high-saturated fat items (cured meats, pâtés) on expensive charcuterie boards with high-quality tinned fish.

  Try it yourself by accompanying your favorite canned seafood with an assortment of mustards, cornichons, olives, pickles, minced red onion, and capers.

• As Toppings

  • Anchovies

    Add canned anchovies to dressings, Caesar salad, or pizza.

  • Clams / Mussels

    Tinned mussels or clams add flavorful protein to salads and pastas.

  • Salmon

    Use canned salmon in salmon burgers and sushi rolls, or mix it into salads.

  • Sardines

    Canned sardines are good atop crackers and in rice dishes or pasta sauces.

  • Trout

    Try tinned trout as an ingredient blended into dips and spreads.

  • Tuna

    Tinned tuna can, of course, be made into sandwiches (try a tuna melt!).

    But it can also be added to casseroles, green salads, and pasta dishes.

• Storing Opened Cans

  Store opened and uneaten portions of tinned seafood in an airtight container in the fridge. Enjoy within a few days.

We’re all familiar with sweet, sour, salty, and bitter flavors. But did you know there’s a fifth one?

It’s umami and it adds a savory component to cooking, particularly Asian cuisine.

How can you add this unique flavor to food? One of the easiest and healthiest ways is with miso.

What is Miso?

Typically made from a fermented combination of soybeans in a base of salt and the starter culture koji (typically derived from rice), miso can be added anywhere a salty, savory, and satisfying flavor is desired.

With its thick, paste-like consistency similar to peanut butter, miso can be easily mixed into many dishes.

Origins of Miso

Miso is not a new culinary trend. Originating in Asia over a thousand years ago, it was brought to the West in the 1960s through the macrobiotic diet.

These days miso’s beloved throughout Asia for its unique flavor profile. In fact, the Japanese love it so much there are more than 1,500 manufacturing plants in Japan alone!

Benefits of Miso

• Digestion

  Miso can help with digestion, since it’s a fermented food. Some brands even contain beneficial bacteria.

  Research has found that the probiotics present in miso can help lessen symptoms from digestive issues like inflammatory bowel disease.

• Diabetes

  Other studies find that consuming fermented soy products like miso can delay the onset and progression of Type 2 diabetes.

• Other Diseases

  Research even indicates that consuming miso every day may help lower risks of heart disease and stomach cancer.

  The benefits don’t stop there. Miso has been associated with reducing cancer cell growth and the ability to lower cholesterol levels.

• Nutrition

  One ounce of miso offers 12 percent of the recommended dietary intake (RDI) of manganese, 10 percent of vitamin K, and 5 percent of zinc.

  Miso offers some protein and fiber, as well as other nutrients, like:

  • copper
  • phosphorus
  • vitamin B2
  • vitamin K

• Fermentation

  Because miso is a fermented food, its nutrients are more easily available to the body.

  Keep in mind that nutritional benefits vary depending on fermentation times and ingredients used.

• Sodium Warning

  Miso is high in sodium, so if you’re watching your salt intake you may want to use small amounts.

  Research shows that miso does not seem to affect the cardiovascular system the way other high-sodium foods can.

Types of Miso

Brands offer their own flavor profiles due to the amounts of soybeans, salt, and other ingredients used.

Here’s a basic breakdown of what you may find when shopping for miso.

• Red Miso

  With its long fermentation time, this variety is darker in color. Hues range from red to brown. Red miso is stronger in flavor and tastes saltier than other varieties.

• White Miso

  A traditional choice, this is generally the least salty of the misos. A shorter fermentation time creates a mellow, mild, and sweet flavor.

• Yellow Miso

  Stronger in flavor than white miso, the yellow variety is still mild tasting with earthy undertones. Yellow miso is a commonly purchased type.

• Chickpea Miso

  While not a traditional offering, chickpea miso is a good choice if you wish to avoid soy. It tastes similar to white miso.

How to Use Miso

Many know pungent miso for its starring role in miso soup, but it can be used for so much more.

Miso adds depth to:

• roasted vegetables
• broths and soups
• noodles (ramen, soba, etc.)
• sauces and spreads
• glazes
• marinades
• dressings
• grain bowls
• Asian dishes
• vegan cheese

Use lighter miso varieties for:

• sauces
• spreads
• soups

Misos that are darker in color work better in:

• grilled foods
• noodle dishes
• veggie burgers
• stir-fries

Since miso is a salty ingredient, recipes typically call for small amounts of it such as a few tablespoons.

Cooking with Miso

Since miso can have a beneficial probiotic content, add it to a dish once cooking is complete.

This applies to miso soup, too: stir miso into the soup when it’s no longer boiling and has been taken off heat.

Ideas and Inspiration

• Make Miso Butter

  Blend miso into butter to top your favorite protein or roasted vegetable dish.

• Use to Glaze Fish

  Miso’s savory quality pairs particularly well with salmon.

• Mix Into Cookies

  Take peanut butter cookies up a notch with the addition of a tablespoon or so of miso.

• As a Salt Replacement

  In a pinch, miso can be used as a replacement for soy sauce or salt.

• In Salad Dressing

  For an easy miso-based salad dressing, whisk together white or yellow miso with:

  • rice vinegar
  • chopped ginger
  • chopped garlic
  • honey
  • olive oil
  • toasted sesame oil

Shopping For Miso

• Avoid GMOs

  If you want to avoid GMOs, shop for certified organic varieties. Or purchase miso that’s been made without genetically modified soybeans.

  Almost all soy crops in the United States are genetically modified. The misos coming from Japan or Korea are less likely to be derived from genetically modified organisms.

• Where to Find It

  Find miso in the refrigerated section of Asian markets and many large grocery stores. Miso comes packaged in tubes, bags, glass jars, and plastic containers.

• Fermentation

  Look for brands that have fermented their ingredients at least 180 days.

  Keep in mind that unrefrigerated varieties won’t offer the same beneficial probiotics found in chilled versions.

• Storage

  When you get miso home, store it in the fridge where it will keep for months.

Precautions

Individuals with a soy allergy should avoid soy-derived miso.

A 2024 study linked the sugar alcohol xylitol with an increased risk of heart attack and stroke, but limitations of the research cast doubt on the conclusions.

The Study

The study showed an increased risk of major adverse cardiovascular events (MACE) from elevated blood levels of xylitol, but the authors did not conclude that the higher levels were caused by consumption of the sugar alcohol. Xylitol is also produced naturally in the body.

The research team was led by doctors from the renowned Cleveland Clinic, who called for additional studies on xylitol’s long-term safety. In a press release, the clinic noted, “The research had several limitations, including that clinical observation studies demonstrate association and not causation.”

Sample Limitations

Participants were deemed to be at increased risk for heart disease before the study began, and some had already been diagnosed as having it.

The results did not provide data about xylitol’s effects on healthy individuals.

Conclusion

“Far from condemning xylitol as an ingredient in foods and beverages, these data provide no insight whatsoever on potential negative effects of dietary xylitol intake,” writes Peter Attia, MD, host of the health podcast “The Drive” and author of the number one New York Times bestseller Outlive: The Science and Art of Longevity.

Dr. Attia contends that “the reported positive association between xylitol and MACE risk were instead the result of endogenous production,” in other words, by excess xylitol produced naturally in the body of at-risk individuals.

Uses for Xyltiol

• Sugar Substitute

  Xylitol has fewer calories than sugar and is used as a sweetener in many products, including gum, candies, and baked goods.

• Toothpaste Ingredient

  It’s a popular ingredient in toothpastes and has been shown to help prevent tooth decay.

As the weather warms, you may spend more time outside in the hot sun.

It’s important to be mindful of your body’s water and electrolyte balance.

What Are Electrolytes?

“Electrolytes” is the scientific term for the minerals in the blood and body fluids that carry an electrical charge. The most common electrolytes are:

• calcium
• chloride
• magnesium
• phosphorus
• potassium
• sodium

Benefits of Electrolytes

Electrolytes are important because they perform many vital tasks in the body, including:

• balancing water and pH levels
• carrying nutrients into and moving wastes out of cells
• ensuring that the brain, heart, muscles, and nerves are all functioning properly

For Heart Function

Electrolytes are especially important for heart function because they facilitate the electrical impulses that cause the heart to contract and relax at a normal rate.

Without electrolytes, the heart can’t pump properly. In extreme cases, electrolyte imbalances can lead to arrhythmias, or irregular heartbeats.

Refresh and Replenish

You take in electrolytes from the foods you eat and the fluids you drink.

Every day your body works to balance your water and electrolyte levels, but sometimes this balance can be disrupted.

Causes of Depletion

Diarrhea, sweating, and vomiting can all deplete water and electrolytes quickly.

The three main electrolytes lost through sweating—which you may tend to do a lot in the summer—are magnesium, potassium, and sodium.

And, even if you’re not sweating a lot when you mow the lawn or work out, you can still lose electrolytes from breathing rapidly.

Rehydrating

If you’re active, especially in the warmer months, consider replacing one 8-ounce serving of water per day with an oral rehydration product that contains electrolytes.

You can buy oral rehydration products at the store, or you can make your own with easy-to-find ingredients.

DIY Recipes

• Water Base

  • 4 cups water
  • [q:3/4] teaspoon table salt
  • 2 tablespoons sugar

• Chicken Broth Base

  • 2 cups chicken broth
  • 2 cups water
  • 2 tablespoons sugar

• Tomato Juice Base

  • [q: 2 1/2] cups plain tomato juice
  • [q:1 1/2] cups water

• Cranberry Juice Base

  • [q:3/4] cup cranberry juice
  • [q:3 1/4] cups water
  • [q:3/4] teaspoon table salt

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