Better Nutrition February 2019

THE SHOPPING MAGAZINE FOR NATURAL LIVING 

FEBRUARY 2019 | betternutrition.com 

WE LOVE 

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HEART- 

HEALTHY 

NUTRIENTS 

FOR 

EVERYONE 

EVEN IF YOU 

TAKE DRUGS 

Are You Low 

in Zinc? 

(AND WHY IT’S 

SO VITAL TO GET 

ENOUGH) P. 16 

WATCH 

OUT 

FOR 

GMO 

POTATOES 

P. 42 

GOODBYE PMS, 

Hello Hormone Harmony! 

SUPPLEMENT STUDIES: 

Sorting Out the Conflicting Research 

on Probiotics, Vitamin D, and Fish Oils P. 18 

PLAY OUR 

Sweetheart 

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P. 34 

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february2019CONTENTS/VOLUME 81 | NUMBER 2 

48 

Low-carb 

lasagna? Yes, 

please! 

features 

29 How to Keep Your 

Heart Healthy 

The latest evidence on the best diet, 

exercise, and heart supplements—even 

if you take prescription drugs to reduce 

harmful blood clots, cholesterol, 

or blood pressure. 

34 Sweetheart 

Match Game 

Test your vitamin and heart-health 

smarts with this timely Valentine’sinspired 

quiz. 

36 The Ultimate 

Adaptogen Guide 

This powerful class of herbs can 

help soothe stress, improve brain 

health, boost energy, ease anxiety, 

and get your body back into balance. 

18 

Confused about 

supplement 

studies? Our 

expert cuts 

through the hype. 

29 

The country’s 

top integrative 

cardiologist 

weighs in on 

statin-nutrient 

depletions, heart 

supplements, 

and more. 

departments 

10 TREND WATCH 3 Natural Ways to 

Prevent & Treat Back Pain 

How to ease the ache without the side 

effects associated with drugs. 

14 HOT BUYS How Lovely! 

Food and supplement products that 

we’re excited about this month. 

16 CHECK OUT Are You Low in Zinc? 

It’s easy to miss the signs of inadequate 

stores of zinc. 

18 ASK THE NATUROPATHIC DOCTOR 

The Truth About 

Supplement Studies 

When it comes to supplement studies, 

it pays to read beyond the headlines. 

20 NATURAL REMEDY Conquer Your 

PMS Symptoms 

A naturopath offers successful strategies 

developed over 25 years of experience. 

22 THE WISE FATBURNER 

Breathing Easy Again 

After her singing career was 

interrupted by airway constriction 

problems, Carla Young-Ellsman 

stumbled upon an unlikely cure. 

26 NATURAL BEAUTY 

Exotic Oils for Your Face & Body 

Extracted from trees grown around 

the world, these oils are packed with 

nutrients that nurture your skin. 

42 ASK THE NUTRITIONIST 

Potato Problems 

America’s favorite vegetable may 

not be a healthy choice for everyone. 

44 EATING 4 HEALTH 

Natural Candida Fighters 

These 7 foods can help ward off yeast 

infections, thrush, and other issues 

associated with candida overgrowth. 

48 HEALTHY DISH Light & Clean 

Low-Carb Lasagna 

This trimmed-down version of 

a comfort-food favorite—made 

with spaghetti squash instead 

of noodles—is sure to be a huge 

crowd-pleaser. 

8 • FEBRUARY 2019

With just one tablet and 12 billion friendly probiotic organisms^ 

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Controlled 

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Stomach 

Acid 

Protection 

Hour after hour 

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Once-daily Probiotic CD works differently than other probiotics. Not only 

does it protect friendly probiotic cultures from harmful stomach acid… but, 

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*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease. 

^At time of manufacture. 

Bio-tract® is a registered trademark of Nutraceutix in the United States (reg. in the name of TNT Gamble,Inc). 

U.S. Pat Nos 8,007,777 and 8,540,980. 

©2019 American Health, Inc. | 18-AH-1309

editor’sNOTE 

The Way to 

Your Heart 

Many of us take our heart health for granted until something 

happens. I recently met a man who ended up in the ER 

with crushing chest pain after pushing his wife uphill in 

a wheelchair. His doctor said he came very close to dying 

because one of his arteries was 98 percent clogged. 

Surprisingly, he had no signs that something was amiss 

until that day. Now he feels like he’s been given a second 

chance at life, and he wants to protect his precious heart 

by making healthier food choices, among other changes. 

Cardiovascular disease, which includes atherosclerosis 

(hardening of the arteries) and high blood pressure, can 

have no symptoms. This is reason enough to fine-tune your 

diet and supplement regimen. Contributing editor Vera 

Tweed explores this very question in “How to Keep Your 

Heart Healthy” on p. 29. She consulted the country’s top 

integrated cardiologist to get his recommendations on diet, 

exercise, and supplements for heart health, including drugnutrient 

interactions, safe remedies for anyone with a heart 

condition, and smart food choices. 

“Despite decades of a low-fat diet being promoted as 

the answer, recent evidence paints a different picture,” says 

Tweed. “In fact, the key drivers of heart disease are sugary 

and starchy foods, rather than fat.” The best medicine for 

your heart, according to the latest research, is omega-3-rich 

fish and other seafood, nuts, seeds, and low-starch veggies. 

Red meat can even be good for your heart if it’s unprocessed. 

In addition to diet, there are many other ways to love 

your heart—pet a kitten, volunteer, learn to let go of toxic 

relationships, drink tea, get a massage. Read about these 

and other paths to physical and emotional well-being 

in Healthy Habits for Your Heart by Monique Tello, MD 

(DrMoniqueTello.com). I just came across this book and 

found the tips and tricks for making heart-healthy habits 

stick extremely helpful. 

Love your heart, and it will love you back! 

nbrechka@aimmedia.com 

COMING 

NEXT MONTH 

How to Do 

a Full-Body 

Cleanse 

A natural detox 

program using 

herbs and essential 

oils can improve all 

areas of your health 

and appearance. 

Shopper’s 

Guide to 

B Vitamins 

What forms to use 

for best absorption, 

plus how to tell 

if you’re low in 

certain Bs. 

Ultimate Keto 

Handbook 

Thinking about 

trying the keto diet? 

Here’s everything 

you need to know. 

Get More at 

betternutrition.com 

Chocolate 

Espresso 

Oatmeal Cookies 

February is National 

Chocolate Lovers 

Month. Celebrate 

with our online-only 

Recipe of the Month: 

Chocolate Espresso 

Oatmeal Cookies. 

YOUR GUIDE TO NATURAL LIVING 

Editor in Chief 

Creative Director 

Executive Editor 

Associate Editor 

Copy Editor 

Beauty Editor 

Contributing Editors 

Contributing Designer Rachel Pilvinsky 

Contributing Writers Jeannette Bessinger, CHHC, 

Jonny Bowden, PhD, CNS, Kat 

James, Karen Jensen, ND, Emily 

A. Kane, ND, LAc, Lisa Turner 

Production Director Patrick Sternkopf 

Editorial Offices 512 Main Street, Suite 1 

El Segundo, CA 90245 

310-873-6952 

Vice President & 

Managing Director, HLG 

General Manager 

AIM Retail Group 

970-291-9029 

Associate Publisher & 

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561-362-3955 

Midwest Ad Director 

818-271-8956 

West Coast & 

Mountain Ad Director 

310-456-5997 

Retail Development Group 

Director of Retail Sales 

800-443-4974, ext. 702 

Marketing Director 

Marketing Designer 

Accounting & Billing 

Nicole Brechka 

Rachel Joyosa 

Jerry Shaver 

Elizabeth Fisher 

James Naples 

Sherrie Strausfogel 

Vera Tweed, Helen Gray 

Andrew Amill 

AAmill@aimmedia.com 

Rob Lutz 

rlutz@aimmedia.com 

Bernadette Higgins 

bhiggins@aimmedia.com 

Donna Diamond Riekenberg 

ddiamond@aimmedia.com 

Cindy Schofield 

cydschofield@gmail.com 

2400 NE 65th Street, Ste. 623 

Fort Lauderdale, FL 33308 

800-443-4974, ext. 702 

Joshua Kelly 

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BETTER NUTRITION, ISSN #0405-668X. Vol. 81, No. 2. Published monthly by Cruz Bay 

Publishing, an Active Interest Media company. 5720 Flatiron Parkway, Boulder, CO 80301; 

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trendWATCH 

/// BY VERA TWEED 

3 Natural Ways to 

Prevent and Relieve Back Pain 

Back pain is all too common in our hunched-over, digital world, but there are 

simple ways to reduce or avoid it 

“We live in a movement-deprived culture,” 

says Bradford Butler, DC, author of The 

Blueprint for Back Pain: The Essential 

Guide to Non-Surgical Solutions. That 

fact, he says, predisposes us to stiff and 

shortened muscles that disrupt the 

alignment of the 24 vertebrae in our 

spine, putting pressure on nerves and 

eventually causing pain. 

Here’s an example: If you sit all day at 

work, the hamstring muscles in the back 

of your thighs get shorter. If you don’t 

compensate by stretching, they pull on 

the pelvis when you stand, stressing the 

spine. To feel the stretch, stand up and, 

with straight legs shoulder-width apart, 

bend forward from the hips. Here are 

some other basic tips from Butler: 

Drink more water: Dehydration 

can cause the muscles in your back to 

stiffen and even spasm. And, the discs 

in your spine need to be well-hydrated 

to cushion vertebrae. 

Keep muscles flexible 

and strong: Take frequent 

breaks from sitting, and 

walk or move around enough to raise 

your heart rate a bit and increase 

blood circulation. “Muscles want the 

nutrients and the oxygen that blood 

carries to them,” says Butler. Yoga 

is another good way to increase 

flexibility and strength. 

Sleep on a good mattress: 

If you need to stretch out 

stiff muscles when you 

wake up, it’s time for a 

new mattress—one that 

gives you support 

without pressure 

points. And, don’t sleep 

on your stomach. 

Last but not least, 

follow the 

advice you 

probably got as 

a child: Sit up 

straight instead 

of slouching. 


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MAGNESIUM REGULATES VITAMIN D 

Worried that you’re not getting enough vitamin D? Magnesium 

may be the key. A study at Vanderbilt-Ingram Cancer Center 

in Nashville, Tenn., found that with adequate magnesium, low 

vitamin D levels rise and high levels decrease. 

“Magnesium deficiency shuts down the vitamin D synthesis 

and metabolism pathway,” said lead study author Qi Dai, MD, PhD. 

This helps to explain why some people with low vitamin D levels 

don’t respond well to supplements, as an estimated 80 percent of 

Americans don’t get enough magnesium. In the study, researchers 

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19–30 years 400 mg 310 mg 350 mg 310 mg 

31–50 years 420 mg 320 mg 360 mg 320 mg 

51+ years 420 mg 320 mg 

34 

MINUTES 

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it is redeemed by a consumer at the time of purchase on the brand specified. Coupons not 

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checkOUT/GUIDE TO CUTTING-EDGE SUPPLEMENTS 

Are You Low in Zinc? 

You might not think about zinc, but this mineral is vital to your health—and 

the symptoms of depletion are easy to overlook /// BY VERA TWEED 

Zinc lozenges are a popular cold remedy, 

but this unheralded mineral can do so 

much more. Zinc is required for more than 

a thousand different chemical reactions 

in the human body, which gives it a wide 

range of health benefits: 

* 

* 

* 

Zinc is essential for a healthy immune 

system, which helps ward off colds and 

other illnesses. Zinc plays a key role 

in healthy cell division, which helps 

protect against cancer. 

In combination with other antioxidants, 

zinc protects the eyes against 

blindness from age-related macular 

degeneration. 

Zinc is used to treat diarrhea in 

children and to treat Wilson’s disease, 

a genetic disorder that leads to very 

high, life-threatening levels of copper. 

* Zinc is an antioxidant that reduces * 

chronic inflammation and may * 

protect against atherosclerosis. * 

* 

Signs You Need More Zinc * 

Older people and anyone whose digestion * 

is sub-optimal may not absorb adequate * 

zinc. In addition, a shortfall is more likely * 

among people who don’t eat animal foods. 

Signs of zinc deficiency (and/or conditions 

related to low zinc) include: 

* Frequent colds or other infections 

* Allergies 

* Hair loss 

* Loss of taste and smell 

* Stunted growth in children 

* Attention disorders in kids 

* Infertility 

* Poor mental function 

Diarrhea and IBS 

Adrenal issues 

Skin lesions (e.g., acne, eczema) 

Loss of appetite 

Hair loss 

Slow healing of wounds 

Pica (eating dirt) 

Eating disorders (e.g., bulimia, anorexia) 

Zinc-Depleting Drugs 

Studies have found that conventional 

medications for heartburn and high 

blood pressure deplete zinc. High 

doses of the mineral may be necessary 

to restore healthy levels and should 

be taken under the supervision of a 

health professional. 

Heartburn drugs reduce levels of 

stomach acid and this, in turn, impairs the 

absorption of zinc and other nutrients. 

One study compared effects of 26.2 mg 

of zinc in supplements, twice daily, in 

healthy people and those taking proton 

pump inhibitors such as Prilosec and 

Prevacid. Compared to the drug-free, 

healthy group, those taking heartburn 

drugs absorbed less than one-third of 

the mineral. 

Two types of blood pressure 

drugs—thiazide diuretics and ACE 

inhibitors—increase excretion of 

zinc. Loss of taste can be a side effect 

of ACE inhibitors, and a study found 

HOW TO TREAT A COLD 

Zinc lozenges fight cold viruses by coating the inside surface 

of your mouth and throat. Let lozenges dissolve instead 

of chewing and swallowing them. Studies show that zinc 

acetate or zinc gluconate lozenges can shorten a cold by 

2–3 days when taken every couple of hours, starting within 

24 hours of the first symptoms. Aim for a daily total of 

80–100 mg of zinc, which is a safe dose for treating a cold. 


that people who experienced the most 

loss of taste had the lowest zinc levels. 

Among ACE inhibitors, the greatest zinc 

depletion was seen with captopril (also 

sold under the brand Capoten). 

Eat Your Zinc 

Oysters are the best food source of 

zinc. Beef, lobster, pumpkin seeds, pork, 

chicken, and yogurt are also good 

sources of the mineral. 

How to Benefit from Zinc 

For overall health, the recommen ded 

daily allowance (RDA) of zinc is 8 mg 

for women (increased to 11 mg during 

pregnancy and 12 mg when breastfeeding) 

and 11 mg for men. Older adults with 

reduced ability to absorb nutrients 

may need more. The safe upper limit 

for healthy people is 40 mg daily, but 

anyone taking a medication that depletes 

zinc may need higher doses under the 

supervision of a health professional. 

High doses of zinc can lead to a 

copper deficiency. However, most multis 

provide enough copper with zinc. In 

supplements, zinc comes in different 

forms—chelated zinc, zinc orotate, and 

zinc picolinate are thought to be among 

the best-absorbed forms. 

Zinc can reduce the effectiveness of 

antibiotics or penicillamine (a rheumatoid 

arthritis drug) if it’s taken at the same 

time as the drugs. To avoid this, take zinc 

4–6 hours before the antibiotic or 2 hours 

afterward. With penicillamine, take zinc 

2 hours before or after the drug. 

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. 

DIY ZINC TEST 

A Liquid Zinc Assay test can help you 

determine whether or not you need 

more zinc—and it can be done easily 

at home. Go to betternutrition.com for 

a step-by-step guide to the test. 

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asktheNATUROPATHICdoctor/ANSWERS TO YOUR HEALTH QUESTIONS 

The Truth About 

Supplement Studies 

Why negative supplement research may not 

be so gloomy after all /// BY EMILY A. KANE, ND, LAc 

Emily A. Kane, ND, 

LAc, has a private 

naturopathic practice 

in Juneau, Alaska, 

where she lives with 

her husband and 

daughter. She is the 

author of two books 

on natural health, 

including Managing 

Menopause Naturally. 

Visit her online at 

dremilykane.com. 

: There seems to be a lot of controversy lately about what I thought were foundational 

supplements such as fish oil, vitamin D, and probiotics. What’s up with that? 

—Stephon W., San Jose, Calif. 

a:The more “we the people” 

take responsibility for our 

health, the more likely we are to live 

healthy, vibrant lives. It may sound 

cynical, but pharmaceutical companies, 

with their profit motives and lobbyists, 

need us to be chronically unwell. 

I believe they go to disturbing lengths 

to discredit so-called “alternative” 

medicine. The level of misrepresentation 

in the headlines is shocking sometimes. 

It’s crucial to look at the actual studies 

before making any judgements 

Life on planet Earth is not what it 

used to be. Less than 100 years ago, 

there were no prescription antibiotics. 

Potent, natural antimicrobials (which 

still work today) came from minerals 

(especially sulfur) and plant medicines, 

including goldenseal, osha, and thyme. 

While antibiotics have prevented many 

fatalities—from septic war wounds to 

ulcers to myriad bacterial infections— 

there are inherent problems with them. 

First, within 10 years of the production 

of any antibiotic (penicillin was the first), 

resistant strains of bacteria emerge. 

Second, taking a broad-spectrum antibiotic 

(which indiscriminately kills all 

microbes) wrecks the body’s gut flora. 

Probiotics: Healing or Harmful? 

Let’s look at two recent studies that cast 

doubt on probiotics. One study (not in 

people, but on a gut “chip,” which is lined 

with living human cells) showed that 

inflammation in the gut causes intestinal 

permeability (leaky gut). The researchers, 

whose findings were published in the 

journal PNAS, theorized that leaky 

gut could allow probiotics into the 

bloodstream, causing more harm than 

good. I disagree. For example, in cases 

of C. difficile (a hard-to-treat, hospitalacquired 

infection in the colon caused 

by antibiotics), pouring billions of good 

bacteria into a damaged gut often resolves 

the infection. Also, research has shown 

that taking probiotic sachets (with 

450 billion CFUs) three times daily for 

6–18 weeks significantly helps people 

with inflammatory bowel disease (IBD). 

A study published in Cell tracked around 

20 people on antibiotics. Researchers 

divided participants into three groups: 

one took nothing after their course 

of antibiotics; the second group got a 

fecal transplant with their own stool, 

Did You 

Know? 

It’s important to look at 

the actual studies, rather 

than just the headlines. 

To find full studies, 

try PubMed: 

ncbi.nlm.nih.gov/ 

pubmed. 


which was collected prior to antibiotic 

treatment; and the third group was 

given a commercial probiotic strain that 

had never been scientifically studied. 

The folks who got their own fecal 

transplant had the quickest return to 

a “normal” microbiome; those who took 

only antibiotics returned to normal 

next; and the probiotic group had the 

slowest recovery. 

We have abundant proof that probiotics 

can reduce and cure post-antibiotic 

diarrhea; therefore, this one study does 

not invalidate using probiotics after 

antibiotics. Further, folks who need 

antibiotics are probably not particularly 

healthy, so returning their guts to their 

pre-antibiotic state may not be a good 

thing. It’s unnecessarily premature to 

take one negative probiotic study and 

make it the new norm, especially given 

that there are hundreds of positive 

studies on probiotics, not to mention 

entire conferences dedicated to studying 

different strains of beneficial bacteria. 

The bottom line: Trust your own 

experience. My favorite way to help 

improve your gut flora is to eat fermented 

foods and a high-fiber diet. Fiber is 

the main “prebiotic” that good bugs 

need to flourish. 

Most of Us Are Deficient in Vitamin D 

Next, let’s look at the vitamin D kerfuffle 

set off by the VITAL study at Brigham 

and Women’s Hospital that involved 

nearly 26,000 patients. One of the 

emerging “issues” with vitamin D 3 

supplementation concerns Michael 

Holick, PhD, MD, of Boston University, 

an ardent proponent of vitamin D 3 

supplements. He’s recently been accused 

of profit-mongering. He helped Quest 

Labs develop a test for serum vitamin D 3 

(which many other labs have since started 

using), and he receives a consulting fee of 

$1,000 per month from Quest. 

That’s nice, but it’s hardly extravagant. 

Being a consultant for a large, nationwide 

lab using a test that you developed 

doesn’t invalidate the test—or vitamin D 3 

supplementation. It is intuitively obvious 

in our sun-averse culture that we 

would be deficient in a vitamin that 

requires exposure to sunlight for the 

body to produce. 

In the VITAL study, the so-called 

“high-dose” vitamin D 3 

amount was 

2,000 IUs daily. I generally recommend 

my patients take 5,000 IUs, and if their 

serum levels are below 40, I’ll have them 

take 10,000 IUs daily (in 2 divided doses 

for better absorption, and always with 

food) to approach the optimal serum 

levels of 60–90 ng/mL. 

Even with a relatively low dose, the 

rate of death was significantly lower 

with vitamin D 3 

supplementation than 

with a placebo (if you exclude the first 

two years after the trial). If someone has 

an aggressive form of cancer, then starting 

a vitamin D 3 

regimen wouldn’t save 

them. But it can help prolong the lives 

of otherwise healthy folks. In this study, 

the vitamin D 3 

group had 25–37 percent 

lower death rates. That’s impressive. 

It’s unnecessarily premature to take one negative study on 

probiotics and make it the new norm, especially given that 

there are hundreds of positive studies on probiotics. 

The fact is, we have become an 

indoor-living species. Most of us are 

deficient in vitamin D 3 

(and melatonin, 

thanks to artificial lighting). And studies 

show that adequate vitamin D 3 

supplementation 

reduces influenza A (over 

60 percent better than the flu shot). It 

also reduces asthma incidence and MS 

flare-ups, and, along with weight-bearing 

exercise, helps maintain bone density. 

Fish Oils Do Protect Your Heart 

As for fish oil, the recent VITAL study also 

assessed the impact of Omacor (840 mg 

of marine omega-3 fatty acids) on cardiovascular 

disease. “Fish Oil Has No Impact 

on Strokes” and similar headlines spread 

over the Internet after the study results 

were released. But, according to the study’s 

website (vitalstudy.org), “The omega-3 

fatty acid intervention lowered the risk of 

heart attack by 28 percent and the risk of 

fatal heart attack by 50 percent, but had no 

benefit on stroke or cardiovascular deaths 

not related to heart disease. Additionally, 

omega-3 fatty acids reduced the rate of 

angioplasty procedures by 22 percent.” 

So, “Fish Oil Has No Impact”? Lowering 

rates of fatal heart attacks and angioplasty 

certainly qualifies as a significant 

impact in my book. 

Vitalstudy.org also notes, “In participants 

with low fish consumption (less than 1.5 

servings, 3–4 ounces, per week), omega-3 

supplementation led to a 19 percent 

reduction in major cardiovascular events, 

including a 40 percent reduction in heart 

attack, as well as a trend toward a reduction 

in death from any cause. Among African- 

Americans, omega-3 supplementation led 

to a 77 percent reduction in heart attacks, 

and a benefit was observed regardless of 

fish intake.” African-Americans, a high-risk 

group for premature death from heart 

disease, take note! No drug—ever—has 

given this kind of hope. Please, take your 

fish oil. Or at least eat wild salmon and 

small tinned fatty fish regularly. 

Do you have a question for Dr. Kane? Email it to editorial@ 

betternutrition.com with “Ask the ND” in the subject line. 

FEBRUARY 2019 • 19

naturalREMEDY/HOLISTIC STRATEGIES TO HELP YOU FEEL BETTER 

Conquer 

Your PMS 

Symptoms 

A holistic practitioner 

offers advice that has 

worked in her own 

clinical experience 

/// BY KAREN JENSEN, ND 

From a naturopathic perspective, the 

main causes of PMS are poor diet, lack of 

exercise, and liver and bowel congestion. 

Many different chemicals from many 

different sources—including our food 

and water supply and body care or 

household products—resemble human 

estrogen, and these hormone imposters 

cause estrogen dominance in both men 

and women. Some forms of PMS are due 

to estrogen excess. Low thyroid function 

(hypothyroidism) has also been found to 

be a cause of PMS in some women. 

There are different forms of PMS 

(you may be a combination of types): 

* 

* 

* 

* 

PMS-A (Anxiety) affects 65–75 

percent of women with PMS. It’s 

usually caused by estrogen dominance. 

PMS-C (Cravings) affects 24–35 

percent of women with PMS, usually 

due to blood sugar imbalances. 

PMS-D (Depression) affects 23–37 

percent of women with PMS, often 

due to estrogen dominance. 

PMS-H (Hyperhydration) affects 

about 60 percent of women with PMS. 

It’s often caused by an increase in 

adrenal stress hormones. 

Top Natural Remedies 

for PMS Symptoms 

Although there is no “one 

size fits all” remedy, the 

following supplements have 

proven to be helpful for the 

majority of women with PMS 

over my 25 years in clinical practice. 

* 

Indole-3-carbinol (I-3-C), diindolylmethane 

(DIM), and calcium 

D-glucarate help with the breakdown 

of harmful estrogens. Milk thistle 

and other herbs to support removal 

of toxic byproducts are also helpful. 

* Chasteberry, also known as vitex, 

is the No. 1 botanical remedy used in 

Europe to treat PMS symptoms. Its action 

in the body increases progesterone 

levels relative to estrogen levels. 

* Vitamin B can be very helpful for 

6 

the relief of PMS symptoms such 

as edema, bloating, breast pain, 

depression, and irritability. Some 

women find that increasing vitamin 

B 6 

to 150–250 mg per day one week 

prior to menstruation helps. 

* Prebiotics and probiotics are 

important for keeping the microbiome 

Healthy 

Tip! 

To minimize symptoms 

of PMS, avoid or reduce 

your intake of dairy 

products as much 

as possible. 

* 

* 

healthy. Probiotics, 

a type of good bacteria, 

help to restore the gut 

microbiome. Prebiotics 

are fermentable fibers that 

provide a source of food for 

gut microorganisms, and they are 

at least as important as probiotics in 

maintaining microbiome health. This 

is crucial not only for hormone health, 

but also for mental health because the 

majority of serotonin is produced in 

the gut, which also affects our toxin 

and hormone balance—approximately 

50 percent of the estrogen “couples” 

formed in the liver are excreted into 

the intestines via bile. The successful 

journey of these “couples” through the 

intestines requires healthy microflora. 

Omega-3 fatty acids block the 

formation of an inflammatory 

prostaglandin that promotes 

inflammation and pain. Fish oil is 

also effective in controlling cravings. 

Try 2–4 Tbs. of flax oil daily or 

2,000–3,000 mg of fish oil. 

Evening primrose oil, when taken 

monthly at least three to five days 

prior to the usual onset of symptoms 


* 

has been shown to be extremely 

effective in the treatment of PMS. 

Take 1,000–2,000 mg daily. 

Magnesium can be very helpful 

for PMS symptoms such as anxiety, 

depression, irritability, and headaches. 

Some studies show lower levels of 

magnesium in women with PMS. 

Diet & Hormone Balance 

There are many different foods that can 

make symptoms of PMS worse, and diet 

is critical not only for PMS but also for 

most hormone imbalances. Generally, 

it has been found that PMS sufferers 

consume more refined sugars and 

carbohydrates, salt, and dairy products 

than women who do not experience PMS. 

In addition to supplements, the following 

dietary and lifestyle changes can help 

minimize the symptoms of PMS: 

* 

Exercise—studies show that women 

who exercise regularly do not suffer 

from PMS as severely or as often as 

those who lead a sedentary lifestyle. 

* Avoid or reduce your intake of dairy 

products such as cheese and milk; 

organic yogurt in moderation is fine. 

* Increase your intake of high-fiber 

foods such as brown rice, quinoa, 

millet, and barley. 

* Try to purchase hormone-free 

animal products. 

* Avoid caffeine and chocolate, 

particularly a week or so before 

PMS would normally start. 

* Avoid bad fats—heated oils, margarines, 

fried foods, etc. 

* Avoid excess salt if you suffer from 

water retention. 

* Drink at least 1.5 liters of filtered 

water daily. 

* 

* 

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Magnesium 

Avoid refined sugars and carbohydrates. 

Be aware of sources of estrogen 

imposters (xenoestrogens) in foods, 

makeup, and household products. The 

Environmental Working Group (ewg. 

org) is a good source of information. 

Karen Jensen, ND, is a Canadian-based naturopathic 

doctor with more than 25 years of clinical experience, 

specializing in women’s health. She is the author of 

several books, including Women’s Health Matters.

thewiseFATBURNER/STORIES OF TRANSFORMATION FROM NUTRITION & LEPTIN PIONEER KAT JAMES 

Breathing 

Easy Again 

When singer Carla Young-Ellsman was 

diagnosed with airway abnormalities, 

she stumbled across an 

unlikely cure /// BY KAT JAMES 

In the mid-1990s, velvet-voiced Carla 

Young-Ellsman of Hawaii had a budding 

singing and recording career that ground 

to a sudden halt when her father fell ill. 

Having lost her mother at a young age, 

Carla gladly signed on to be his caretaker. 

Before long, she added her father-in-law’s 

care to her responsibilities, starting a 

long and dangerous detour in her own 

life and health. The heart-breaking loss 

of two close friends, as well as her two 

beloved border collies—all within a 

two-year period—left Carla emotionally 

numb and increasingly isolated and 

fearful of attachments. 

Her self-destructive relationship 

with food added to her numbness … 

and her size, which grew from an 8 to 

a 14, to a tight “large,” at which point 

she stopped wearing “real clothes” and 

started wearing elastic pants and huge 

T-shirts to hide herself. She pretty much 

stopped leaving the house, turning down 

virtually all social invitations. “I basically 

shut down, emotionally and physically,” 

Carla says. “The rest of my family had 

all become diabetic. I was determined 

not to go down that road, but despite my 

constant low-fat dieting, I couldn’t lose 

the weight.” 

Over the next several years, Carla was 

diagnosed with insulin resistance, fatty 

liver, and gallbladder problems. A stress 

test came back abnormal. These issues 

hampered her ability to care for her dad 

and father-in-law, not to mention eroded 

her self-image and her hopes of returning 

to her singing career. After several 

years, Carla started assisting a local holistic 

veterinarian to help make ends meet. 

Carla singing with 

her band, Nueva 

Vida in the late 

1990s (above), and 

Carla today with 

husband Eric, after their 

life-changing transformation 

(right). “My 

friends can’t believe 

how my appearance 

and shape have 

changed,” she says. 

How Airway Constriction 

Threatened Carla’s Health 

In mid-2017, Carla’s dentist noticed that 

her airways were constricted and that 

her tooth enamel was eroding due, 

in part, to teeth grinding. He convinced 

her to do a sleep study, where they 

found that her breathing was interrupted 

an incredible 19 times per hour! 

Carla’s airway constriction threatened 

her overall health and even her heart. 

Indeed, she’d been having intermittent 

Charlie horse-type pains in her chest and 

even weakness on the left side of her 

body for years, which were found to be 

related to one of her heart valves. Carla’s 

dentist urged her to see one of Hawaii’s 

top speech pathologists, Carolinda “Trini” 

Murphy, about her airway issues. Murphy 

confirmed soft tissue abnormalities 

affecting Carla’s tongue mobility, and 

also a swallowing muscle dysfunction. 

Most concerning, Carla’s Mallampati 

score—a rating of the size of a person’s 

airway capacity—was a IV, the maximum 

degree of constriction on the medical 

rating scale. This had resulted in darkness 

under her eyes (called “shiners” in Murphy’s 

line of work), serious exhaustion, and 

narcoleptic episodes where she’d unwittingly 

drift off to sleep many times per day. Carla 

soon underwent surgery to increase her 

tongue mobility and was next looking at 

more serious surgery to open her airways. 

Hoping to avoid it, she pursued Murphy’s 

state-of-the-art training and stretching 

program to open her tiny airways, and 

was also put on a CPAP device to ease 

her breathing at night. The CPAP lessened 

the literal “heartache” she often woke up 

with due to lack of oxygen. 

Weight Issues & Food Cravings 

Despite faithful compliance to all of her 

regimens, Carla’s weight, food cravings, 

and occasional heart twinges persisted. 

And as hard as she tried, she still couldn’t 

coordinate her swallowing muscles to drink 

normally, or enlarge her airway, even after 

doing Murphy’s advanced exercises and 

stretches—which had been successful for 

other patients. “After consulting with 


colleagues across the U.S., Carla’s case 

had me stumped,” says Murphy. 

Finally, Carla’s naturopath recommended 

that she try a high-fat, low-carb diet. 

Carla had read about this type of diet 

in my book, The Truth About Beauty, 

several years prior, but her naturopath’s 

suggestion prompted her to revisit 

the basic principles. She began to see 

improvements in her weight and heart 

monitoring results by changing her 

diet and taking some supplements 

(recommended by her naturopath). 

Feeling that she was on the right path, 

Carla contacted me this past summer to 

pursue an even lower-carb, higher-fat, 

leptin hormone-optimizing regimen 

(read more about leptin in “Transforming 

Our View of Fat” at betternutrition.com). 

Within a week, she began to see a big drop 

in her appetite and inflammation-related 

fluid retention, especially in her arms, 

face, neck, and waist. She decided, with 

Murphy’s blessing, to stop doing her oral 

exercises to see if dietary changes alone 

could improve her airways. After a couple 

of weeks, she wondered if it was her 

imagination when she checked her 

airway in the mirror, and it looked 

nearly double in size. She scheduled an 

appointment with Murphy to be sure. 

“When I walked in, she commented 

that I looked incredible and asked what 

I was doing,” says Carla. “But when she 

took a look at my airway, she was 

speechless. She had me drink a small 

cup of water … I used to rack my brain and 

did tons of practicing to get my tongue, 

James, 52, 

started her 

dramatic selftransformation 

in 1990. Since 

then, she’s led 

88 retreats and 

has become 

known as the 

“Jane Goodall 

of leptin.” 

lips, and mouth muscles to swallow 

normally, but couldn’t. When I drank 

the water this time, I saw her eyes fill 

with tears and she simply said: ‘You’re 

done.’ I thought to myself: ‘This is either 

really bad or really good news.’ She told 

me that my Mallampati score was now 

a perfect ‘1’ because my airways fully 

opened. My lips were even closing all the 

way. She said that if I’d looked like this 

when I first came to see her, she wouldn’t 

have even taken me as a patient. Mind 

you, I’d started with one of the narrowest 

airways she’d ever seen. Now, she said, 

I no longer need surgery!” 

Murphy’s note to me the same day 

confirmed this: “When Carla walked 

into my office yesterday, I first noticed 

her body shape had changed. And her 

face. Most notably, the ‘shiners’ under 

her eyes had disappeared. After months 

of working with her to no avail, I pretty 

much all but discharged her today. Her 

airway has completely opened and all 

signs and symptoms of soft tissue and 

muscle dysfunction are gone. I’ve never 

seen anything like this kind of recovery.” 

A New Life to Sing About 

“Only a few months ago, I’d resigned myself 

to a future of physical complications,” Carla 

says. “To suddenly envision life without 

all that is truly like a dream. I can breathe 

easily again. I don’t have any heart twinges 

anymore. I can sleep again. I have a waist 

again. My belly is almost flat and my ‘back 

flab’ is gone. I can see my collar bones, and 

my thighs aren’t struggling to pass each 

other when I walk. I don’t plan to weigh 

myself, but I never imagined I’d achieve my 

‘goal’ size 8 jeans again (and I’m still losing), 

only this time the healthy way… with zero 

food obsessing, starving, or shame. My 

friends can’t believe how my appearance 

and shape have changed. When I look at 

that old photo from the early ’90s of me 

with my band, I remember how I ‘starved’ 

to look like that and still thought I was fat! 

Now, I’m not suffering or struggling at all, 

and I feel far better today, and even look 

better than I did decades ago! 

“I had barely sung a note all these years 

because my joy was gone. And though I 

still take care of both my dads, I have much 

more stamina and get much more done. 

Most importantly, my optimism and hope 

have returned. I find myself singing and 

whistling all the time … I’m even hitting 

new notes lately… and thinking—even at 

57—about possibly taking the stage again. 

Only now can I realize how caged, sad, and 

ashamed I had become. But no longer.” 

Carla’s husband, Eric, was so impressed 

that he joined her for my educational 

retreat on the Tennessee River last fall, 

where they gave an impromptu concert 

for the rest of my clients. After learning 

about my regimen and returning to the 

“real world,” Eric’s stomach pains, blood 

pressure, and love-handle issues promptly 

resolved. His doctor commented that his 

skin color went ‘from grayish to pinkish, 

like he’s a different person.’ 

I asked Carla if it was hard for them 

to stick with my regimen, given their 

former sugar addictions—Eric’s colleagues, 

especially, marvelled at his unwavering 

“willpower” against the donuts and other 

junk he used to eat. “Other than eating on 

time, it’s not hard at all because there’s just 

no temptation anymore,” says Carla. “Our 

sense of taste and even smell have changed 

in a big way. We’ve actually never knowingly 

strayed or wanted to, and that’s a first. 

We see this as a life-long path for us. Our 

next mission is to get our dads doing this!” 

Note: For more inspiration and to hear Carla 

discuss her changes in a live radio interview, 

search this story on betternutrition.com. 

To learn more about The Kat James Show 

on Sirius XM’s Family Talk (channel 131, 

Saturdays), visit totaltransformation.com. 

To read previous Kat James’ articles, search 

“Kat James” on betternutrition.com. 

Kat James has been called “a master of self-transformation” by SELF magazine in response to her self-guided, 

stunning recovery from liver, autoimmune, and eating disorders that nearly took her life. Her controversial and 

pioneering dietary method—now recommended at top neurology, fertility, functional medicine, and even dental 

clinics—has left countless dramatic success stories in its wake and been featured at top spas and institutions such as 

Omega Institute and Canyon Ranch, as well as on “Today,” Fox, and PBS, among others. Learn more about her 

upcoming program retreats at informedbeauty.com or by calling 877-54-TOTAL. 


ESSENTIAL 

NUTRIENTS 

for your 

WHOLE 

BODY

naturalBEAUTY/PURE INGREDIENTS FOR SKIN & BODY 

Exotic Oils for Your Face & Body 

Infused with hydrating, antiaging nutrients, exotic oils such as black seed 

and marula help enhance all skin types /// BY SHERRIE STRAUSFOGEL 

Exotic oils from the far corners of the world are fueling the beauty 

oil craze. They’re highly versatile—you can mix a few drops into your 

regular moisturizer or hair conditioner, add them to a bath, or simply 

use them as-is. And they’re concentrated, so you need only a few drops. 

To ensure that you’re purchasing high-quality oils, Tammie Umbel, 

founder of Shea Terra Organics, says, “Look for oils that are unrefined 

to maximize their benefits. They should have color and an herbal aroma. 

Expensive oils are often cut with inferior-quality oils. Argan oil, for 

example, is often cut with sunflower oil. Choose oils from companies that 

buy straight from the source and can provide information about the origins 

and production of their oil.” 

Soothe dry and 

irritated skin 

and improve 

hair growth 

with Shea Terra 

Organics 

Egyptian Black 

Seed Cold- 

Pressed Oil. 

Replenish 

parched skin 

with Derma E 

Rejuvenating 

Sage & Lavender 

Face Oil. 

A key ingredient, 

marula oil, 

helps improve 

elasticity and 

hydrate skin. 

Seal in moisture 

for silky skin 

with Badger 

Damascus Rose 

Body Oil, which 

features jojoba, 

pomegranate, 

and olive oils. 

Calm rashes and 

sun damage, 

treat acne and 

scars, and 

prevent 

wrinkles with 

Aura Cacia 

Nourishing 

Organic 

Tamanu Oil. 

Did You 

Know? 

An added benefit to many of 

these beauty oils is that their 

harvesting provides economic 

opportunities for struggling 

communities in remote 

villages. 

Soften and 

smooth skin, 

hair, and 

cuticles with 

Acure The 

Essentials 

Moroccan 

Argan Oil. 

Black Seed Oil: Made 

from the Nigella sativa plant 

and revered by ancient 

Egyptians, this spicy oil is 

used both topically and 

internally. It’s packed with 

antibacterial and antifungal 

phytochemicals, as well as 

essential fatty acids that promote 

skin healing. Massage into irritated skin 

to soften and decrease inflammation. 

Rub a few drops into your scalp to 

stimulate hair growth. 

Tamanu Oil: A medicine cabinet in a 

bottle, this multipurpose oil comes from 

the nuts of the Calophyllum inophyllum 

tree, native to Africa, Asia, and the South 

Pacific. It’s anti-inflammatory, antibacterial, 

and antifungal, and is effective for 

sunburns, rashes, insect bites, wounds, 

acne, scars, wrinkles, and dry skin. 

Marula seed oil: Collected from the 

nuts of the African marula tree, the lycheelike 

marula fruit produces pink oil that is 

rich in fatty acid and antioxidants. This oil 

helps repair sun-damaged and aging skin. 

Pomegranate seed oil: Native to 

the Middle East and Mediterranean, 

pomegranate seed oil has powerful 

anti-inflammatory powers. Studies 

suggest it may help prevent skin 

cancer by inhibiting enzymes that 

assist in cancer cell formation. 

Argan Oil: The argan plant is found 

only in a small region of Morocco. A 

close relative of the shea tree, argan fruit 

kernels produce an oil that is high in 

vitamin E and other antioxidants, plus 

hydrating fatty acids. Argan helps 

moisturize and nourish skin, nails, and hair. 

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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HOW TO 

KEEP 

YOUR 

HEART 

HEALTHY 

The latest evidence on the best diet, exercise, and 

heart supplements—even if you take prescription 

drugs to reduce harmful blood clots, cholesterol, 

or blood pressure by Vera Tweed 

Being physically fit and eating a 

heart-healthy diet can each cut 

risk for heart disease in half. 

Does that mean you’ll be free of heart 

problems forever if you do both? No 

one has tested the premise, but you’d 

certainly be in better health. 

BEST FOODS FOR A 

HEALTHY HEART 

Despite decades of a low-fat diet being 

promoted as the answer, recent evidence 

paints a different picture. In fact, the key 

drivers of heart disease are sugary and 

starchy foods, rather than fat. A major 

U.S. study found that people who get 

25 percent of their calories from added 

sugar (sodas and other sweetened drinks 

are major sources) are more than twice 

as likely to die from heart disease as those 

consuming less than 10 percent of 

calories from added sugar. Another 

study found that eating foods that 

trigger high blood sugar—including 

sweetened drinks and starchy 

foods—contributes to atherosclerosis 

and doubles risk of heart-related death. 

In contrast, eating more seafood rich 

in omega-3 fats, non-starchy vegetables, 

fruits, nuts, and seeds has a protective 

effect on the heart. A moderate amount 

of full-fat dairy foods and unprocessed 

red meat are also good. In other words, 

aim to eat more vegetables (other than 

potatoes), more fish and seafood, more 

fresh fruit, and some nuts and seeds. 

Some dairy and meat are fine as well. Go 

easy on grains, because many of today’s 

dishes are overloaded with them—big 

bowls of pasta, large buns for burgers 

and sandwiches, and pizza with thick 

crusts are common examples. 

HEART-HEALTHY EXERCISE 

When it comes to exercise, spending 

endless hours on a treadmill is not 

the most effective regimen for heart 

health. Activities such as brisk walking 

or running at a moderate, steady pace 

have been the standard for improving 

fitness, but they aren’t the best. An 

analysis of studies following nearly 1,000 

people with heart disease found that 

interval training—short spurts of intense 

activity alternated with movement at a 

relaxed pace—is more effective. 

Here’s an example: Instead of walking 

at the same pace for 20–30 minutes, 

walk as fast as you can for a block and 

then walk at a slower, more comfortable 

pace for one or two blocks, and repeat 

the cycle multiple times. 

Weightlifting is an alternative. A 

study at the University of Iowa looked 

at 13,000 people and found that just 

lifting weights—twice per week—reduced 


isk for heart attacks and stroke by 

49–70 percent. Spending more than 

an hour a week on weightlifting didn’t 

produce any added benefits. The key is 

to challenge muscles. 

Heart-Healthy Supplements for Everyone 

Whether you take prescription drugs or not, these are Stephen Sinatra’s top 

supplement recommendations for a healthy heart. Don’t take vitamin K 2 

if you’re 

taking warfarin. Otherwise, all these can be taken with blood thinners, statins, and 

blood-pressure drugs—just let your doctor know about any supplements you take. 

COQ10: After age 30, take 50–100 mg daily of CoQ10 (preferably Ubiquinol). After age 

60, take 100 mg daily. If taking statins, try 100 mg, and if there’s no improvement 

in the way you feel, take 200–300 mg daily. If you take warfarin, make sure to get 

regular blood tests and tell your doctor that you’re taking the supplement. 

VITAMIN K 2 

: After age 50, take 150 mcg daily of the MK-7 form (but not if you’re taking 

warfarin). 

FISH OIL: Add the amount of EPA and DHA in a product. Take at least 1,000 mg of an 

EPA/DHA combination daily. 

MULTIVITAMIN: If taking medications, take a daily serving of a product that contains 

no more than 100 percent of the Daily Value (% DV in Supplement Facts) of each 

nutrient. Otherwise, take any multivitamin of your choice. 

MAGNESIUM: Take 400–800 mg daily. If you get loose stools, decrease the dosage. 

CURCUMIN: It reduces inflammation that can damage the heart. The dosage for 

patented forms (e.g., BCM-95, CurcuWIN, or Meriva) range from 250–750 mg daily; 

for all other brands, follow label guidelines. 

RESVERATROL: A strong antioxidant and anti-inflammatory substance found in red 

grapes and wine, it protects the heart and helps control blood sugar. Take 10–50 mg 

daily. 

ASTAXANTHIN: An antioxidant that gives salmon and other seafood their red color, 

it protects the heart, skin, eyes, and brain. Take 6–12 mg daily. 

It’s always best to take supplements with food. If you’re taking any medication, 

take supplements a couple of hours after the drug. 

DRUG-SUPPLEMENT INTERACTIONS 

Three out of four American adults take 

supplements, and heart health is a leading 

reason. However, despite the growing use of 

drugs to reduce cholesterol, blood pressure, 

or harmful blood clots, there’s a scarcity 

of research about how to safely combine 

these with supplements for optimum benefits. 

Both supplements and drugs are 

typically tested in isolation, and warnings 

about interactions can be unnecessarily 

alarming. According to the National 

Institutes of Health, “Concerns about 

herb-drug interactions are often not based 

on rigorous research. Most herb-drug 

interactions identified in current sources 

are hypothetical, inferred from animal studies, 

cellular assays, or based on other indirect 

means.” That said, some drug-supplement 

combinations can be dangerous. 

Studies have found, for instance, that 

St. John’s wort, popular for depression, 

can reduce drug potency and should not 

be taken with prescribed drugs unless 

closely monitored by a physician. Based 

on research and his clinical experience, 

Stephen Sinatra, MD, a pioneer in integrative 

cardiology and author of The Sinatra 

Solution: Metabolic Cardiology also 

recommends avoiding: 

Licorice with blood pressure drugs, 

as the herb can raise blood pressure. 

Extended-release niacin with cholesterollowering 

statins, as the combination 

can put too much stress on the liver. 

Specific blood-thinning nutrients 

and herbs with drugs that thin blood, 

as the combination could lead to 

dangerous bleeding. (Keep reading for 

more on blood-thinning supplements). 

On the other hand, medications can 

deplete nutrients that are vital for heart 

health, and the right supplements are 

essential to counteract such depletions, 

reduce some drug side effects, and improve 


heart health and overall wellbeing. Can 

supplements replace the need for drugs? 

Along with diet and lifestyle changes, 

perhaps—in some cases. 

“Certainly there are large numbers 

of the population with mild to moderate 

hypertension, for example, or borderline 

type 2 diabetes, who can certainly come off 

pharmaceutical drugs with lifestyle changes 

such as weight loss, eating a better diet, and 

taking targeted nutritional supplements,” 

says Sinatra. But, he adds, “Pharmaceutical 

drugs are life-saving in many situations, 

especially in heart failure or arrhythmias.” 

If you’re taking medications, Sinatra 

emphasizes that it’s vital to tell your 

doctor about your supplements. If it’s 

possible that you could reduce or 

eliminate medications, it’s a process 

that must always involve your doctor. 

BLOOD THINNER WARNINGS 

Blood thinners help prevent harmful 

clots that can trigger a stroke or heart 

attack. The oldest blood thinner, warfarin 

(brand names are Coumadin and Jantoven) 

works by blocking vitamin K, which is 

needed to form clots and stop bleeding. 

Taking vitamin K supplements or eating 

too many vitamin K-rich foods reduces 

the drug’s effectiveness. 

In addition, warfarin should not be 

combined with supplements that thin 

blood, says Sinatra, especially nattokinase, 

The Most Studied Heart-Healthy Herb 

More than 750 studies and scientific articles have 

documented the benefits of Aged Garlic Extract (AGE) for 

heart health. Some highlights: 

 

 

 

AGE slowed the accumulation of arterial plaque by 80 percent and reduced levels 

of existing plaque, effectively slowing down and even reversing atherosclerosis. 

When taken for at least 2 months, AGE reduced harmful LDL cholesterol by up to 

10 percent. 

AGE lowered blood pressure by an average of 5.1 mm Hg in systolic 

pressure (the top number) and 2.5 mm Hg in diastolic pressure. 

ginkgo biloba, garlic, ginger, and vitamin 

E in doses of more than 400 IU daily. 

Sinatra says that these heart-healthy 

supplements should not be problematic 

for those on blood thinners: fish oil in 

doses of 1,000 mg daily of an EPA/DHA 

combination, magnesium, a low-dose 

multivitamin (without vitamin K), and 

CoQ10. However, there have been some 

case reports of excessive bleeding or 

reduced drug effectiveness when CoQ10 

was combined with warfarin, so its use 

with the drug should be monitored by a 

doctor. Taking warfarin requires blood 

tests, usually performed every few weeks. 

Newer blood thinners such as Xarelto, 

and Eliquis don’t affect vitamin K, but the 

warfarin cautions mentioned above also 

apply to the newer drugs. 

EDITOR'S PICKS: HEART-SMART SUPPLEMENTS 

In studies that produced these types of benefits, daily doses have ranged from 1,000–2,400 

mg per day. An average recommended dose for heart health is 1,200 mg daily. 

SUPPLEMENTS, STATINS & BLOOD 

PRESSURE DRUGS 

Other than St. John’s wort, licorice with 

blood-pressure drugs, and extended-release 

niacin with statins, supplements should 

not be a problem with statins and blood 

pressure medications, says Sinatra. Rather, 

it’s vital to avoid these nutrient depletions: 

COQ10: Statins are known to deplete 

CoQ10, contributing to muscle weakness 

and pain. Taking CoQ10 can alleviate 

these symptoms. Drugs to lower blood 

pressure and blood sugar can also deplete 

the nutrient. CoQ10 is essential for the 

heart to produce energy. It reduces 

fatigue and risk for heart attacks and 

heart failure. Exposure to pollutants also 

diminishes it, and levels naturally drop 

as you age. Use the Ubiquinol form of 

CoQ10 for optimal absorption. 

VITAMIN K 2 

: Depleted by statins, vitamin 

K 2 

is essential to prevent calcium deposits 

from blocking arteries and to enhance 

calcium absorption in bones. For anyone 

over age 50 who is not taking warfarin, 

Sinatra recommends taking vitamin K 2 

in the form of MK-7 (menaquinone-7). 

Bluebonnet 

Ubiquinol 

100 mg 

Nordic Naturals 

Ultimate Omega 

2X Mini 

Redd Remedies 

Circulation Veins 

& Arteries with 

MenaQ7 

Solgar 

Full 

Spectrum 

Curcumin 

Kyolic 

Aged 

Garlic Extract 

Formula 100 

In addition to keeping your doctor 

apprised of your supplement regimen, 

it’s prudent to have your medications 

reviewed to make sure there are no 

potential drug-drug interactions. 

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. 


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Sweetheart 

MATCH GAME 

Test your 

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smarts by 

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each question 

with a colored 

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answers are 

below). 

❶ A deficiency of which vitamin has been 

shown to contribute to cardiovascular 

disease, including strokes, heart attacks, 

and congestive heart failure? 

❷ Which vitamin is essential for helping calcium 

bind to the body’s bone mineral matrix, 

preventing the mineral from collecting in 

blood vessels (where it can cause problems)? 

❸ Which vitamin plays a fundamental role 

in promoting the body’s production of 

collagen, an essential nutrient for artery, 

joint, and skin health? 

Vitamin C 

Pantothenic 

Acid 

Vitamin D 

❹ Which vitamin is the most important 

component of CoQ10, necessary for energy 

and cardiovascular health? 

Niacin 

❺ Which vitamin has been shown in studies 

to lower Lp(a), a dangerous form of 

cholesterol that, when elevated, increases 

heart attack risk? 

Vitamin K 

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THE 

ULTIMATE 

ADAPTOGEN 

GUIDE 

In the trendy world of 

healing herbs, you’ll 

find maca, ashwagandha, 

chaga, and other 

adaptogens packed 

by the handful into 

smoothies, energy bars, 

and even coffee drinks. 

But with these powerful 

plants, more isn’t better; 

it’s best to use them 

carefully, not randomly, 

choosing those matched 

to your specific needs 

by Lisa Turner 

Adaptogens aren’t like other herbs; they have a specific mode of action that 

involves normalizing physiologic functions and restoring the body to equilibrium. 

The term was first used by Russian researchers in 1957 to describe substances 

that increase the “state of non-specific resistance” in stress. The definition was later 

expanded to include compounds that are safe and normalize body functions and 

strengthen systems compromised by stress. 

This specific class of herbs works in part by influencing the hypothalamic-pituitaryadrenal 

(HPA) axis, a neuroendocrine system that controls the body’s response 

to stress and regulates energy, immunity, digestion, mood, emotions, and other 

physiologic processes. More recent research has found that adaptogens also protect 

mitochondria, the parts of the body’s cells that create energy, from the effects of the 

stress hormone cortisol. 

Because adaptogens influence the body’s innate physiology, they can take time to 

work—and they shouldn’t be used indiscriminately. Start with one or two adaptogens 

that target a specific condition or need, and give them time; with the exception of 

energizing adaptogens like ginseng, cordyceps, and rhodiola, you may need at least two 

weeks to start noticing effects. And if you use adaptogens daily, take periodic breaks; 

some research suggests these breaks also enhance the ability of adaptogens to work 

better. Generally, a pattern of three weeks on, one week off, is recommended. 

So which adaptogens should you take? Here’s a guide to the most popular of these 

potent herbs, and the conditions they best address: 


ENERGY, STAMINA, 

AND ENDURANCE 

COGNITIVE FUNCTION AND BRAIN HEALTH 

BACOPA MONNIERI, from an herb traditionally used in 

Ayurvedic medicine to treat a variety of conditions, 

has been shown to enhance cognitive function, improve 

memory and recall, and protect against age-related 

neurodegeneration, dementia, and cognitive decline. 

RHODIOLA ROSEA, from a perennial flowering plant 

native to Europe, Asia, and North America, influences 

the neurotransmitters serotonin and dopamine, 

improving mood, energy, memory, and the ability to 

concentrate. It may also help combat mental fog, boost 

mental performance, and enhance focus. 

LION’S MANE, a mushroom used in traditional Chinese 

medicine, contains compounds called hericenones and 

erinacines, which have neuroprotective and cognitiveenhancing 

effects. Some studies suggest that lion’s 

mane boosts proteins that are needed for the growth, 

maintenance, and survival of neurons. Lion’s mane has 

also been shown to treat anxiety and depression. 

GINSENG, an adaptogenic root used 

for thousands of years in traditional 

Chinese medicine, is a potent energy 

tonic that enhances endurance, 

reduces mental and physical fatigue, 

and improves physical and cognitive 

performance. The active compounds in 

ginseng, ginsenosides, have also been 

shown to impact the central nervous 

system and offer protection against 

Alzheimer’s, Parkinson’s, depression, 

and other neurological disorders. 

STRESS AND ADRENAL FATIGUE 

MUCUNA PRURIENS, from 

a tropical legume 

native to Africa 

and Asia, is high in 

L-dopa, a precursor 

to dopamine—a neurotransmitter 

that plays a 

role in executive function, motivation, 

and arousal. Studies show that Mucuna 

pruriens eases psychological stress and 

ease depression, a common side effect 

of adrenal fatigue. It’s also been shown 

to improve fertility in men and protect 

against Parkinson’s disease. 

SCHISANDRA, which is 

also known as wu 

wei zi in traditional 

Chinese medicine, 

comes from a woody 

vine native to northern 

China. It’s used to treat 

stress and physical exhaustion, and 

studies show that it can reduce cortisol 

and protect the adrenals. Schisandra 

also has powerful immune-supportive 

effects and benefits the cardiovascular 

and respiratory systems. 

CORDYCEPS, a fungus that grows on the 

bodies of caterpillars (modern versions 

are grown on grains, so they’re vegan), 

is used to enhance energy and stamina, 

and has been shown to improve tolerance 

to high-intensity exercise. It’s also 

an anti-inflammatory with immuneenhancing 

effects. 


Be Mine Chocolate-Fig 

Smoothie 

Serves 2 

Made with libido-boosting adaptogens plus 

traditional aphrodisiac foods, this creamy, 

sexy smoothie is sure to boost desire. 

It’s loaded with dark chocolate, which 

contains phenylethylamine (PEA), a 

compound that prompts the release of 

endorphins and enhances the activity of 

dopamine, a brain chemical associated with 

pleasure; chocolate also boosts levels of 

serotonin, the feel-good neurotransmitter. 

Figs and bananas are traditional aphrodisiac 

foods, long thought to inspire desire. 

This sweet treat is also spiked with maca 

and ashwagandha, adaptogens known for 

their ability to increase libido, relieve anxiety, 

and improve mood. 

For a thicker smoothie, freeze the 

banana first, or add a few ice cubes. If using 

dried figs, soak them first in warm water for 

half an hour to soften, then drain. 

1 ripe banana 

6 fresh or dried figs, stems removed 

1 cup almond milk 

¼ cup almond butter 

2 Tbs. cocoa powder 

1 Tbs. maca root powder 

2 tsp. ashwagandha powder 

Honey or agave to taste (optional) 

Chocolate shavings for garnish. 

1. Peel banana and cut into chunks. 

Combine in blender with figs, almond 

milk, almond butter, cocoa powder, 

maca root powder, and ashwagandha 

powder. Purée until smooth. 

2. Add honey or agave, if desired, for 

sweetness. Divide equally between two 

large glasses, garnish with chocolate 

shavings, and serve immediately. 

Per serving: 360 cal; 11g prot; 

20g total fat (2.5g sat fat); 44g 

carb; 0mg chol; 170mg sod; 

10g fiber; 23g sugar 

PHOTOGRAPHY: PORNCHAI MITTONGTARE; 

FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK 


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DEPRESSION, ANXIETY, AND MOOD 

ASHWAGANDHA, an herb native to Asia and southern India, 

is traditionally used in Ayurvedic medicine to support 

the nervous system, enhance immune function, and improve 

the body’s response to stress. Studies show that ashwagandha 

significantly reduces cortisol levels, eases depression, balances mood, and lowers 

stress and anxiety. Because it’s a member of the nightshade family, people who are 

sensitive to nightshades should avoid ashwagandha, or use it with caution. 

IMMUNITY 

CHAGA, from a fungus that grows on birch and other 

trees, has antiviral, antibacterial, anti-inflammatory, 

and immune-supportive properties. It contains powerful 

anticancer compounds, and some studies show it can 

suppress tumor progression and reduce DNA damage 

by up to 40 percent. 

ASTRAGALUS, from the root of a perennial plant in the pea 

family, has been used in Chinese medicine for thousands 

of years to improve immunity, reduce stress, and treat 

heart, liver, and respiratory conditions. Studies show that 

it can inhibit the growth of viruses, activate the immune 

response, inhibit tumor growth, and protect against lung, 

gastrointestinal, and other cancers. 

TURKEY TAIL is an adaptogenic mushroom known for its 

potent antiviral and immune-enhancing effects. It’s high 

in polysaccharide compounds that have been shown to 

help improve immune function, ward off viruses and 

other pathogens, and protect against various forms of 

cancer, especially breast and colorectal cancers. 

EDITOR'S PICKS: ADAPTOGEN ALL-STARS 

SEXUAL HEALTH AND VITALITY 

MACA ROOT, from a Peruvian plant 

that’s related to radishes and turnips, 

is traditionally used to promote fertility 

and increase sexual desire and performance. 

Studies show that it can improve sperm 

quality, enhance libido, and relieve 

sexual dysfunction in women taking 

antidepressants. It’s also been shown to 

support immune function, boost physical 

performance, and reduce fatigue. 

MUIRA PUAMA, or “potency wood,” comes 

from the roots and bark of a tree native 

to Brazil. It’s traditionally used as a tonic 

to treat a variety of conditions, including 

sexual dysfunction, hormonal imbalances, 

and lack of sexual desire. Studies show 

that muira puama in a combination 

herbal formula improved erectile 

dysfunction in men, and increased 

sexual desire and enhanced ability to 

achieve orgasm in women. 

Emerald Health 

Bioceuticals 

Endo Brain 

is a blend of 

botanicals, 

including bacopa, 

for better memory 

and cognition. 

Irwin Naturals 

Ginza-Plus 

contains a mix 

of adaptogens, 

such as ginseng, 

schisandra, maca, 

cordyceps, and 

rhodiola. 

MegaFood 

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features the herb 

schisandra, along 

with astragalus, 

ashwagandha, 

rhodiola, and 

other plants. 

Mushroom 

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Super Chaga 

is gathered from 

Siberian Birch 

trees and 

processed for 

concentration. 

Terry Naturally 

Adaptra 

Ashwagandha 

and Rhodiola uses 

research-backed, 

proprietary forms 

of ashwagandha 

and rhodiola. 

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. 


asktheNUTRITIONIST/ANSWERS TO YOUR FOOD QUESTIONS 

Potato Problems 

The most popular vegetable in the United States is a bloodsugar-spiking 

starch, a nightshade vegetable, and a commonly 

genetically modified food /// BY MELISSA DIANE SMITH 

: I love potatoes and consider them a comfort food. But a friend recently told me that 

there are some nutritional problems with potatoes—and even health risks from eating 

them. From a nutrition and health standpoint, what are the most important things to 

know about potatoes? —Samantha S., Eugene, Ore. 

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 againstthegrainnutrition.com. 

a:You ask an important question 

because potatoes are the most 

popular vegetable in the United States. 

Many people eat them without a thought 

and without any knowledge of nutrition 

problems or health risks associated with 

them. The most important things to 

know about potatoes are: 

* 

* 

Potatoes seem like a harmless vegetable, 

but they are quickly converted to 

glucose. They can spike blood sugar 

and insulin levels, and may contribute 

to weight gain, which is why many 

people on low-carb or low-glycemic 

diets avoid potatoes. 

The potato is a nightshade vegetable 

that contains glycoalkaloids, which 

* 

have been implicated in the development 

of intestinal permeability, digestive 

trouble, and joint pain in some people. 

Unless you buy organic, the chances 

are good that the potatoes you eat are 

genetically modified (GM), because 

GM potatoes are now widespread 

in the U.S. food supply. The creator 

of GM potatoes, Dr. Caius Rommens, 

recently wrote a book, Pandora’s Potatoes: 

The Worst GMOs, warning about 

potential dangers from GM potatoes. 

Potatoes 101 

There are many different varieties of 

potatoes, and each of their 

nutritional profiles vary. Russet 

baked potatoes are good 

sources of potassium, vitamin C, vitamin B 6 

, 

folate, niacin, iron, and manganese, but 

they rank high on the glycemic index, 

meaning that their carbohydrates are 

quickly broken down into sugar, causing 

blood sugar and insulin levels in the body 

to rise rapidly. Red potatoes, on the other 

hand, contain fewer calories and carbohydrates, 

and slightly more niacin. And they 

rank moderately on the glycemic index. 

Potatoes and Weight Gain 

A few studies have implicated potatoes 

in weight gain. A 2009 study from 

the Journal of the American Dietetic 

Association that followed 

42,696 participants over 

a five-year period found 

that eating potatoes 

was associated with 

an increase in waist 

circumference in women. 

Another study 

in the New England 

Journal of Medicine 

that looked at the dietary 

patterns of more than 120,000 

participants found that 

potatoes and processed 

potato chips were the two 

biggest contributors to weight 

gain, with each serving per 

day leading to an average 

weight gain of 1.3 pounds and 

1.7 pounds, respectively. Other 

studies, however, have found no link 

between potato consumption and waist 

circumference or obesity. 

Did You Know? 

Potatoes are quickly 

converted to glucose, and 

can spike blood sugar and 

insulin levels. 


Potatoes Are a Nightshade 

Although few people realize it, potatoes 

are members of the nightshade family, 

which contain toxic substances such as 

glycoalkaloids that increase intestinal 

permeability, or “leaky gut.” A leaky gut 

is believed to set off an autoimmune 

reaction when various proteins, which 

should stay inside the digestive tract, 

make their way into the bloodstream 

and the body attacks them in response. 

In one study from Digestive Diseases 

and Sciences, researchers fed potato skins 

(where high concentrations of glycoalkaloids 

lurk) to mice with inflammatory 

bowel disease, and found that gut 

inflammation was significantly increased. 

There is virtually no published 

evidence on potatoes causing joint pain 

and inflammation in healthy individuals, 

but there are numerous anecdotal 

accounts. For example, Mark Sisson, 

author of Primal Blueprint and blogger 

at Marksdailyapple.com, found that 

eating potatoes on a regular basis led 

to joint pain in his feet and ankles. But 

that doesn’t happen when he eats other 

starchy foods, such as yams or squash. 

The New Risk: GMO Potatoes 

Since the introduction of genetically 

modified versions in 2015, the potato 

has become one of the most common 

genetically modified organisms (GMOs) 

available in the U.S. So much so that they 

were recently added to the High-Risk list 

of the Non-GMO Project Standard. 

Unlike many genetically modified 

vegetables, the GMO potato isn’t designed 

to produce its own pesticides or to resist 

herbicides. Instead, the GMO potato 

developed by J.R. Simplot is engineered 

so that its flesh stays white when it’s 

exposed to air or light, or even when 

it’s bruised or diseased. The trait that 

prevents the potato’s natural discoloration 

was achieved by silencing its melanin 

gene. The potato still gets damaged, 

but the symptoms are hidden from 

view—and from the consumer. 

GMO potato developer Rommens 

now heavily criticizes the crop he 

created, and says the newfangled 

POTATO SUBSTITUTES 

If you’d like to avoid or reduce potatoes in your diet, there 

are many delicious, healthy alternatives. 

IN PLACE OF: 

Roasted potatoes 

Mashed potatoes 

French fries 

Potato chips 

White potatoes (in a stew or pot roast) 

potatoes are not really bruise-resistant 

but bruise-concealing. In his book, 

Rommens explains that concealed 

bruises can accumulate certain toxins 

that can compromise the food safety 

and nutritional quality. For example, 

the abnormal amino acid tyramine can 

accumulate in damaged potato tissues. 

Some people have a poor ability to break 

down, or are sensitive to, tyramine, and 

excessive tyramine intake in sensitive 

people may lead to a dangerous rise 

in blood pressure, or to nausea, vomiting, 

quickened heart rate, or severe headache. 

So, it’s possible that an unsuspecting 

consumer who is sensitive to tyramine 

could unknowingly eat bruise-concealing 

GMO potatoes in combination with 

other tyramine-rich foods, such as 

blue cheese, beer, sauerkraut, sausage, 

soy sauce, or tofu, and end up in the 

emergency room. 

Another toxic effect of the trait 

that prevents discoloration in the GMO 

potato is the concealment of infections. 

Consumers may eat potatoes that look 

perfectly healthy but actually contain 

fungal or bacterial pathogens, which 

often produce toxins and allergens. 

Rommens is so concerned about the 

toxic effects that develop in GMO 

potatoes that he calls the potatoes 

“the worst GMOs ever commercialized.” 

Bottom-Line Advice 

It’s important to weigh out the information 

and decide for yourself if potatoes are 

a good addition to your diet. Here are 

some tips: 

TRY: 

Roasted turnips 

Mashed cauliflower 

Baked yam fries 

Kale chips 

Parsnips 

* 

* 

* 

* 

parsnips 

Look for potatoes that are labeled 

Non-GMO Project Verified or, better 

yet, USDA Organic. Seeking out 

organic potato products is the best 

way to avoid both GMO potatoes 

and potatoes that aren’t sprayed 

with synthetic chemical pesticides. 

If you are overweight or have high 

blood glucose levels, avoid potatoes 

to determine if doing so helps you 

lose weight or reduces elevated 

blood glucose levels. 

If you have a known autoimmune 

disease, a leaky gut, or inflammatory 

bowel disease—or are sensitive to 

nightshades, including tomatoes, 

peppers, and eggplants—try eliminating 

potatoes from your diet, because 

they are also nightshades that may 

be aggravating your condition. 

If it’s better for your health to shun 

potatoes, there are plenty of vegetables 

that work as a healthier substitute 

(see sidebar above). Also be sure to 

avoid convenience foods that have 

potato-based ingredients (such as 

potato starch) in them. 

If you don’t think you need to stay away 

from potatoes to improve your health, 

it’s still prudent to increase your intake 

of other vegetables that provide more 

nutrients and less carbs than potatoes. 

Do you have a question for the nutritionist? We would 

love to hear from you! Please email your questions to 

bnaskthenutritionist@gmail.com. 


eating4HEALTH/FOODS & MEALS THAT HEAL 

Natural Candida Fighters 

Keep this health-robbing yeast at bay with these 7 foods /// BY LISA TURNER 

Candida albicans, a yeast that typically lives 

in the mouth, vagina, and gastrointestinal 

tract, doesn’t cause problems at normal levels. 

But an overgrowth—caused by a variety 

of factors including poor diet, excessive 

alcohol intake, stress, and impaired digestive 

function—can trigger bloating, rashes, 

yeast infections, fatigue, and more. 

To protect against candida overgrowth, 

avoid high-sugar fruits, carbs, alcohol, dairy 

products, and sugar in any form—including 

honey or maple syrup. Instead, focus your 

diet on lean meat, fish, poultry, non-starchy 

vegetables, and healthy fats. And try these 

seven foods to fight back against candida. 

Coconut oil is 

high in caprylic acid, 

capric acid, and lauric 

acid—fatty acids with 

antifungal properties 

that help inhibit the growth of candida 

and other pathogens. The lauric acid in 

coconut is also effective against mouth 

sores and can help prevent candida 

infections in the mouth (thrush). 

Try this: Cook asparagus, slivered almonds, 

onions, and garlic over low heat in coconut 

oil; combine MCT coconut oil with a few 

drops of peppermint essential oil and 

swish in your mouth to kill pathogens. 

Turmeric contains 

curcumin, an anti-inflammatory 

and antifungal 

agent that inhibits the 

growth of candida and 

protects against yeast infections. One study 

suggested that curcumin hampered the 

ability of yeasts to attach to mouth cells, and 

curcumin was also shown to be synergistic 

with fluconazole, an antifungal drug. 

Try this: Sauté shredded Brussels sprouts, 

red peppers, onions, and minced ginger 

with turmeric and black pepper; toss green 

beans in curry powder, black pepper, and 

melted coconut oil, and roast until crispy. 

Garlic is high in 

allicin—formed when 

garlic cloves are crushed 

or chopped—which has 

been shown to inhibit 

the proliferation of both fungi and 

bacteria. Studies suggest that allicin 

can protect against candida overgrowth 

and may reduce the ability of candida to 

attach to cells lining the mouth. Because 

heating can damage allicin, it’s best to eat 

garlic raw for maximum effectiveness. 

Try this: Crush whole garlic cloves, mix 

with coconut oil and minced rosemary 

or thyme, and use instead of butter on 

cooked vegetables; finely mince garlic 

cloves and whisk together with apple 

cider vinegar, olive oil, and minced thyme 

for an easy salad dressing. 

Ginger contains 

antifungal compounds 

called gingerol and 

shagelol. Several 

studies show that 

ginger has powerful antimicrobial actions 

and can inhibit the growth of candida 

and other pathogens. In one study, an 

antifungal cream with added ginger was 

more effective at relieving yeast infections 

than the antifungal cream without ginger. 

Try this: Finely mince fresh ginger and 

combine with miso paste, apple cider 

vinegar, and sesame oil for a creamy 

dressing; simmer grated ginger root and 

zucchini “noodles” in vegetable broth, then 

top with sliced green onions, bean sprouts, 

chopped basil, and sliced jalapeño peppers. 

Kimchi, a fermented 

cabbage dish, is rich in 

a variety of probiotics 

to protect the gut from 

pathogens. Studies show 

that probiotics reduce gut inflammation, 

protect against an overgrowth of candida 

yeast, and may alleviate symptoms of 

candida. Because it’s dairy-free and also 

usually contains garlic and ginger, it’s 

ideal for an anti-candida diet. Other 

probiotic-rich, dairy-free foods include 

coconut kefir, miso, tempeh, and sauerkraut. 

Try this: Toss shredded spinach leaves 

with kimchi, black sesame seeds, and 

chopped tomatoes for an easy salad; make 

turnip noodles with a spiralizer, simmer 

in broth till tender, then top with kimchi. 

Apple cider 

vinegar has long 

been used to protect 

against yeast infections 

and thrush. Studies 

show that it has antimicrobial properties, 

and may be more effective than nystatin, 

an antifungal drug, in preventing candida 

overgrowth in the mouth. 

Try this: Combine apple cider vinegar 

with chopped ginger, crushed garlic, 

and turmeric, and let stand overnight 

before straining for a potent fire cider; 

toss shredded red and green cabbage, 

red onions, chopped cilantro, and minced 

serrano peppers with apple cider vinegar 

and olive oil for a fast slaw. 

Kale and other 

leafy greens are high 

in fiber, which nourishes 

beneficial gut bacteria 

and can help protect 

against candida overgrowth. Kale is also 

a crucifer, so it’s rich in compounds that 

are thought to minimize the growth of 

candida. Other non-starchy vegetables 

for an anti-candida diet include spinach, 

escarole, arugula, Brussels sprouts, 

cabbage, broccoli, celery, green beans, 

cucumber, eggplant, onion, and zucchini. 

Try this: Sauté chopped kale and thinly 

sliced mushrooms in coconut oil, then 

sprinkle with very finely minced garlic; 

toss quartered escarole and leeks in olive 

oil and grill till tender. 


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eating4HEALTH 

Indian Chicken Bowl with 

Turmeric “Rice" 

Serves 4 

This grain-free bowl uses cauliflower instead 

of rice. It's topped with a simple, flavorful 

curry loaded with low-starch vegetables and 

candida-fighting herbs and spices. Adjust 

the curry powder to taste and add cayenne 

pepper for extra spiciness. Store-bought 

rotisserie chicken saves time, but you can 

also use tofu, shrimp, or any white fish. 

1 small head cauliflower 

2 Tbs. coconut oil, divided 

1 small yellow onion, halved and thinly 

sliced crosswise 

4 garlic cloves, finely minced 

1 Tbs. minced ginger root 

1 red pepper, cut into strips 

1 cup green beans, thinly sliced on the 

diagonal 

2 Roma tomatoes, chopped 

2 cups cubed cooked chicken 

½ cup coconut milk 

2 Tbs. curry spice blend, or more, to taste 

1 tsp. turmeric powder 

½ tsp. salt 

¼ tsp. white pepper 

½ cup chopped cilantro leaves 

1. Break cauliflower into 1-inch florets. 

Working in two batches, process florets 

in food processor, pulsing until florets 

are chopped into small, rice-sized pieces. 

Set aside. 

2. Heat 1 Tbs. coconut oil in large skillet over 

medium heat. Add onion, garlic, ginger, 

red pepper, green beans, and tomatoes. 

Cook 4–5 minutes, stirring frequently, 

until vegetables are crisp-tender. Stir 

in chicken, coconut milk, and curry 

spice. Reduce heat to low, and cook 

3–4 minutes, stirring frequently, until 

chicken is warmed through. Season 

to taste with salt and pepper. 

3. While vegetables cook, heat remaining 

1 Tbs. coconut oil in separate skillet. Add 

cauliflower, turmeric powder, salt, and 

white pepper. Cook 4–5 minutes, until 

cauliflower is just tender and golden. 

4. To serve, divide cauliflower ”rice“ 

among four bowls. Top with chicken 

and vegetables, garnish with cilantro, 

and serve immediately. 

Per serving: 250 cal; 25g prot; 11g total fat 

(7g sat fat); 13g carb; 60mg chol; 370mg sod; 


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

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healthyDISH/RECIPE MAKEOVERS FULL OF MODERN FLAVOR 

Spaghetti Squash Lasagna 

Serves 4 

For an even simpler version of this 

trimmed-down treat, you can omit the 

cooking step by substituting 8–10 frozen 

turkey meatballs for the ground meat. 

Just place them evenly into the squash 

and follow the rest of the instructions. 

1 large spaghetti squash, halved lengthwise 

and seeded 

1 lb. lean, pastured ground turkey, ground 

beef, or vegetarian beef “crumbles,” 

divided 

1 tsp. granulated garlic 

1 tsp. granulated onion 

Sea salt and ground pepper, to taste 

1 24-oz. jar high-quality marinara sauce 

1 8-oz. carton organic ricotta cheese 

1 cup organic part-skim shredded 

mozzarella cheese 

Light & Clean 

Low-Carb Lasagna 

This trimmed-down version of a hearty favorite makes 

the perfect comfort food for cold winter nights 

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

Lasagna is one of those comfort foods that everybody loves and that low-carb 

advocates avoid like the plague. So leave it to Chef Jeanette to come up with a lowercarb, 

higher-nutrient version that has all the deliciousness of the traditional dish. 

Instead of pasta, Chef used squash, a good high-fiber, low-calorie, nutrient-rich 

vegetable that’s perfect for a low-carb diet. She upgraded the meat by using 

either turkey or grass-fed beef, and 

mixed in two of the healthiest “additives” 

on the planet—garlic and onion. 

Then she finished the whole thing off 

with a big helping of lycopene-rich 

tomato sauce (marinara). Not only 

is it easy to make, but it’s a huge crowdpleaser.—Dr. 

Jonny 

1. Preheat the oven to 375°F. Lay squash 

halves face down on edged baking sheet, 

and roast 35–40 minutes, until you can 

dent skin with a spoon. 

2. While squash is baking, combine the 

ground meat, garlic, onion, salt, and 

pepper in large skillet over mediumhigh 

heat. Cook, stirring frequently, 

until meat is no longer pink, about 

7 minutes. (If using vegetarian crumbles, 

you can skip the cooking step.) 

3. When squash is tender, remove from 

oven, reduce temperature to 350°F, 

and let squash cool slightly until you 

can handle it. 

4. Scrape squash strands out of skin, 

and transfer evenly to large baking 

dish. Spread prepared ground meat 

(or vegetarian crumbles and spices) 

evenly over squash strands. Pour 

sauce evenly over meat. Dollop with 

ricotta, and sprinkle with mozzarella. 

Bake 30 minutes, until hot throughout 

and cheese is melted. 

Per serving: 520 cal; 39g prot; 28g total fat 

(13g sat fat); 28g carb; 110mg chol; 1,090mg sod; 


NOTES FROM THE CLEAN FOOD COACH 

The fresher your spaghetti squash, the “juicier” it will be when cooked. If your squash 

releases a lot of moisture, drain it for 15 minutes in a colander or sieve after scraping it out of 

its skin. Alternatively, you can remove excess moisture from the (cooked and slightly cooled) 

lasagna by gently supporting contents with a large pan lid and tipping the pan to drain. 

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


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Better Nutrition February 2019

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