Better Nutrition May 2019

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MAY <strong>2019</strong><br />

| betternutrition.com<br />

ALL<br />

ABOUT<br />

CBD<br />

Why It Works &<br />

How to Use It for<br />

Overall Health<br />

10 Multivitamin<br />

Myths Busted P. 20<br />

Women’s<br />

Health<br />

6Conditions<br />

That Affect<br />

Women More<br />

Than Men<br />

& How to Treat<br />

Them Naturally<br />

WHAT TO<br />

EAT FOR<br />



TOP<br />


TO AVOID<br />

WHEN<br />


FOR FOOD<br />



PAU<br />

D’ARCO<br />

P. 26<br />

THE BEST<br />



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may<strong>2019</strong>CONTENTS/VOLUME 81 | NUMBER 5<br />

48<br />

Fire up the<br />

grill for these<br />

tempting<br />

spring lamb<br />

chops.<br />

36<br />

The search for<br />

healthier food<br />

options may<br />

be easier than<br />

you think.<br />

features<br />

32 Women’s Health<br />

Certain serious conditions—from<br />

autoimmune diseases to osteoporosis—<br />

are known to target women exponentially<br />

more often than men. Here are six<br />

of the most common and what you can<br />

do to prevent them.<br />

36 How to Find Good Food<br />

We all know to avoid packaged<br />

and processed foods as much as<br />

possible. But in today’s fast-paced<br />

world, that’s often easier said than<br />

done. The good news? You can<br />

find healthier options among the<br />

array of convenience foods offered<br />

by your local market. Here’s how.<br />

40<br />

Support your<br />

liver with a<br />

combination<br />

of wholesome<br />

foods and<br />

herbs (like<br />

milk thistle!).<br />

departments<br />

8 TREND WATCH Sorting Out<br />

Suncreens<br />

Ingredients to look for—and ones<br />

to avoid.<br />

16 HOT BUYS Shopping List<br />

Food and supplement products that<br />

we’re excited about this month.<br />

18 CHECK OUT CBD: What It’s<br />

Really All About<br />

What you need to know about this<br />

trendy supplement.<br />


10 Multivitamin Myths Busted<br />

The plain facts about this dietary<br />

supplement staple.<br />


Chronic Headache Relief<br />

Natural ways to stave off this<br />

often-debilitating problem.<br />

26 UNCOMMON HERBS 5 Benefits of<br />

Pau d’Arco<br />

This time-tested herb from the Brazilian<br />

rainforest can help fight off infections,<br />

tame inflammation, and more.<br />

30 NATURAL BEAUTY Clean Makeup<br />

Feel better about what you’re putting<br />

on your face by making the switch to<br />

all-natural cosmetics.<br />


Therapy to Fight Fatty Liver<br />

Cutting out added sugar is only the first<br />

step in managing this increasingly<br />

common condition.<br />

44 EATING 4 HEALTH 8 Foods to Fight<br />

High Blood Pressure<br />

Reduce your risk of heart attack and<br />

stroke by consuming more of these<br />

delicious foods.<br />

48 HEALTHY DISH Fresh & Bright<br />

Lamb Chops<br />

When it comes to warm-weather<br />

grilling, these tasty—and healthy—<br />

cuts of meat just can’t be beat.<br />

2 • MAY <strong>2019</strong>

With just one tablet and 12 billion friendly probiotic organisms^<br />

working hour after hour...*<br />

It’s All In A Day’s Work.<br />

Controlled<br />

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Stomach<br />

Acid<br />

Protection<br />

Hour after hour<br />

support<br />

Probiotic CD TM<br />

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Once-daily Probiotic CD works differently than other probiotics. Not only<br />

does it protect friendly probiotic cultures from harmful stomach acid… but,<br />

with its unique BIO-tract® controlled-delivery technology, Probiotic CD<br />

continuously releases active probiotics hour after hour through your digestive<br />

system… where you need them most! That means your digestive health is<br />

consistently supported with 12 billion bioactive organisms^ from 10 vegetarian<br />

cultures.* Now that’s one hard-working probiotic! That’s PROBIOTIC CD.<br />



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

^At time of manufacture.<br />

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

U.S. Pat Nos 8,007,777 and 8,540,980.<br />

©<strong>2019</strong> American Health, Inc. | 18-AH-1309

presents<br />

Natural Foods, Healing Nutrients,<br />

& Top Wellness Tips for a<br />

Happy Heart<br />


editor’sNOTE<br />

Everyone<br />

Is Talking<br />

About CBD<br />

From gummies and sprays to coffee and even cottage<br />

cheese, CBD is everywhere. Along with its many healing<br />

promises comes a lot of confusion—will it get you high (no),<br />

how is it different from marijuana, and does it work? <strong>Better</strong><br />

<strong>Nutrition</strong> contributing editor Vera Tweed has the fascinating<br />

scoop on p. 18 in “CBD: What It’s Really All About.”<br />

The bulk of “evidence” on CBD originates from people<br />

who have taken it and benefited greatly. The list of anecdotal<br />

uses includes anxiety, depression, pain, psoriasis, multiple<br />

sclerosis, acne, addiction, gut health, and insomnia. CBD is<br />

also becoming popular for easing anxiety and pain in dogs.<br />

“When I started talking to people about their experiences<br />

with CBD oil, the first-person stories—from people whose<br />

lives have been changed by CBD—were by far the most<br />

compelling,” says Gretchen Lidicker, author of CBD Oil:<br />

Everyday Secrets (The Countrymen Press, 2018). “These<br />

cases aren’t medical proof of CBD’s powers, but they do tell<br />

the story of people who went from struggling with severe<br />

pain, taking multiple medications, or going days without<br />

sleep to living a better life, thanks at least in part to CBD.”<br />

CBD sold in the U.S. comes from hemp, not marijuana, both<br />

of which are different species of the cannabis plant. While<br />

CBD may seem cutting-edge, its actually an ancient remedy<br />

in some ways. According to well-known health expert Earl<br />

Mindell, RPh, MH, PhD, author of Healing With Hemp CBD<br />

Oil (Square One Publishers, 2018), “One of the earliest<br />

mentions of hemp as a medicine was in a pharmacopeia—a<br />

book of remedies—called the Shen-nung Pen-ts’ao Ching.<br />

This book is thought to be the world’s oldest medicinal guide.”<br />

You can buy CBD oil (and other CBD-infused products) at<br />

many health food stores. CBD’s legality has been ambiguous<br />

up until recently, when legislation (the Farm Bill) was passed<br />

that promises to clear the way for nationwide CBD use.<br />

Have a CBD success story? I would love to hear it! Please<br />

email me at the address below.<br />

nbrechka@aimmedia.com<br />

COMING<br />


Eating for Your<br />

Genes<br />

Transform your<br />

health on a cellular<br />

level by following a<br />

DNA-optimizing diet.<br />

What’s New on<br />

betternutrition.com<br />

& social media<br />

Heart Health<br />

Free Heart<br />

Health eBook!<br />

Heart disease and<br />

stroke take more<br />

lives than any other<br />

disease. Download<br />

our free Heart<br />

Health eBook at<br />

betternutrition.com,<br />

and discover alternative<br />

views on cardiovascular<br />

health.<br />

Mother’s Day<br />

Facebook<br />

Giveaway<br />

Visit our Facebook<br />

page on <strong>May</strong> 12<br />

for your chance<br />

to win one of our<br />

women’s health<br />

baskets!<br />

Cauliflower<br />

Flatbreads<br />

with Watercress<br />

Pesto & Wild<br />

Mushrooms<br />

Say goodbye to grains<br />

with this month’s<br />

online-only recipe<br />

featuring Cali’Flour<br />

Flatbreads.<br />


Editor in Chief<br />

Creative Director<br />

Executive Editor<br />

Associate Editor<br />

Copy Editor<br />

Beauty Editor<br />

Contributing Editors<br />

Contributing Designer Rachel Pilvinsky<br />

Contributing Writers Jeannette Bessinger, CHHC,<br />

Jonny Bowden, PhD, CNS,<br />

Emily A. Kane, ND, LAc, Melissa<br />

Diane Smith, Karta Purkh Singh,<br />

DN-C, RH, Chris Mann, Lisa Turner,<br />

Neil Zevnik<br />

Production Director Patrick Sternkopf<br />

Editorial Offices 512 Main Street, Suite 1<br />

El Segundo, CA 90245<br />

310-873-6952<br />

General Manager<br />

AIM Retail Group<br />

970-291-9029<br />

Associate Publisher &<br />

East Coast Sales Director<br />

561-362-3955<br />

Midwest Ad Director<br />

818-271-8956<br />

West Coast &<br />

Mountain Ad Director<br />

310-456-5997<br />

Retail Development Group<br />

Director of Retail Sales<br />

800-443-4974, ext. 702<br />

Marketing Director<br />

Marketing Designer<br />

Accounting & Billing<br />

Nicole Brechka<br />

Rachel Joyosa<br />

Jerry Shaver<br />

Elizabeth Fisher<br />

James Naples<br />

Sherrie Strausfogel<br />

Vera Tweed, Helen Gray<br />

Rob Lutz<br />

rlutz@aimmedia.com<br />

Bernadette Higgins<br />

bhiggins@aimmedia.com<br />

Donna Diamond Riekenberg<br />

ddiamond@aimmedia.com<br />

Cindy Schofield<br />

cydschofield@gmail.com<br />

2400 NE 65th Street, Ste. 623<br />

Fort Lauderdale, FL 33308<br />

800-443-4974, ext. 702<br />

Joshua Kelly<br />

jkelly@aimmedia.com<br />

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laobrien@aimmedia.com<br />

Judith Nesnadny<br />

jnesnadny@aimmedia.com<br />

Yolanda Campanatto<br />

ycampanatto@aimmedia.com<br />



Chairman & CEO Andrew W. Clurman<br />

Senior Vice President, Treasurer, and CFO Michael Henry<br />

President, Active Living Group Jonathan Dorn<br />

Vice President, IT Nelson Saenz<br />

Vice President, People & Places JoAnn Thomas<br />

AIM Board Chair Efrem Zimbalist III<br />

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BETTER NUTRITION, ISSN #0405-668X. Vol. 81, No. 5. Published monthly by Cruz Bay<br />

Publishing, an Active Interest Media company. 5720 Flatiron Parkway, Boulder, CO 80301;<br />

303-253-6300; fax 303-443-9757. © <strong>2019</strong> Cruz Bay Publishing. All rights reserved. Mechanical<br />

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Advertisers and advertising agencies assume liability for all content of advertising and for any<br />

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CCC at 508-750-8400. Organizations or individuals with large quantity photocopy or reprint<br />

requirements should call 770-988-9991.<br />

4 • MAY <strong>2019</strong>

AND THE<br />

WINNER IS...<br />

BioSil ®<br />

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©<strong>2019</strong> Bio Minerals NV. Manufactured by Bio Minerals NV, Belgium. ch-OSA, BioSil, the ch-OSA logo and Advanced Collagen Generator are registered trademarks of Bio Minerals NV.<br />

†<br />

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.<br />

‡<br />

Wickett RR, Kossmann E, Barel A, Demeester N, Clarys P, Vanden Berghe DA, Calomme M (2007). Effect of oral intake of choline-stabilized orthosilicic acid on hair tensile strength and morphology in women with fine hair. Arch Dermatol Res, 299: 499-505.<br />

*<br />

Barel A, Calomme M, Timchenko A, De Paepe K, Demeester N, Rogiers V, Clarys P, Vanden Berghe D (2005) Effect of oral intake of choline-stabilized orthosilicic acid on skin, nails and hair in women with photodamaged skin. Arch Dermatol Res, 297: 147-153. Results may vary.

Introducing High-Energy Collagen<br />

End fatigue with quick absorbing, medical-grade liquid<br />

collagen and stimulant-free energy boosters.<br />

“I<br />

have more energy!” Jim Caras<br />

frequently heard from many of his<br />

clients after using his medical-grade<br />

liquid collagen, called AminoSculpt ® .<br />

“At first it didn’t make sense,” says<br />

Caras, Founder of Health Direct and<br />

author of How to Completely Reshape<br />

Your Body! “Collagen is known to<br />

enhance beauty and support joints…<br />

but energy?"<br />

Caras had to know, “Why were<br />

people getting more energy after using<br />

AminoSculpt<br />

AminoSculpt<br />

liquid<br />

liquid<br />

collagen<br />

collagen -<br />

and<br />

and<br />

why<br />

why<br />

weren't<br />

weren't<br />

they<br />

they<br />

getting<br />

getting<br />

the<br />

the<br />

same<br />

same<br />

energy<br />

energy<br />

when<br />

when<br />

taking<br />

taking<br />

other<br />

other<br />

collagen<br />

collagen<br />

products?”<br />

products?”<br />

“PEM” - Why Many Are Tired<br />

Jim’s<br />

Jim’s<br />

research<br />

research<br />

focused<br />

focused<br />

on<br />

on a<br />

basic<br />

basic<br />

macronutrient<br />

protein.<br />

macronutrient<br />

– protein.<br />

He explains, “I found that many<br />

He explains, “I found that many<br />

people suffer from a relatively common,<br />

but mostly unknown condition called<br />

Protein Energy Malnutrition (or PEM)."<br />

PEM is a protein deficiency that<br />

occurs when the body can’t properly<br />

absorb protein. You feel this as a lack of<br />

energy, hence the "Energy Malnutrition.”<br />

As we age, our body’s ability to<br />

break down protein declines. Digestive<br />

issues, and the overuse of protein<br />

supplements can make this problem<br />

even worse.<br />

Jim’s<br />

Jim’s<br />

discovery<br />

discovery<br />

led<br />

led<br />

to<br />

to<br />

the<br />

the<br />

creation<br />

creation<br />

of<br />

of<br />

AminoSculpt<br />

AminoSculpt<br />

Collagen<br />

Collagen<br />

Energy,<br />

Energy, a<br />

new<br />

new<br />

“enhanced”<br />

“enhanced”<br />

collagen<br />

collagen<br />

that<br />

that<br />

has<br />

has<br />

helped<br />

helped<br />

thousands<br />

thousands<br />

with<br />

with<br />

their<br />

their<br />

energy<br />

energy<br />

problems.<br />

problems.<br />

Here’s<br />

Here’s<br />

how<br />

how<br />

it<br />

it<br />

works…<br />

works…<br />

Liquid Collagen Boosts Energy<br />

“It's all about absorption,” says Caras.<br />

“It's all about absorption,” says Caras.<br />

Collagen is difficult to digest and<br />

must be “hydrolyzed” (predigested)<br />

into “bioactive” peptides to be<br />

absorbed. Caras explains, “When this is<br />

done properly and then delivered in a<br />

liquid form, two things happen…”<br />

“First, our bodies absorb nearly<br />

100% of the protein within minutes.<br />

Second, this rapid absorption causes the<br />

liver to use the collagen for energy like<br />

it would a complex carbohydrate. This<br />

is why many people feel an immediate<br />

‘boost’<br />

‘boost’<br />

of<br />

of<br />

energy.”<br />

energy.”<br />

Why Other Collagen Products<br />

DO NOT Boost Energy…<br />

The<br />

The<br />

answer<br />

answer<br />

lies<br />

lies<br />

in<br />

in<br />

how<br />

how<br />

the<br />

the<br />

collagen<br />

collagen<br />

is<br />

is<br />

made.<br />

made.<br />

Hydrolyzing<br />

Hydrolyzing<br />

collagen<br />

collagen<br />

is<br />

is<br />

complex,<br />

complex,<br />

and the quality varies widely.<br />

and the quality varies widely.<br />

Caras explains, “Nearly every<br />

Caras explains, “Nearly every<br />

Energy, Focus and Clarity with Enhanced Collagen Benefits…<br />

“Boosts DAYTIME<br />

ENERGY”<br />

Our unique liquid collagen peptides are<br />

rapidly<br />

Our unique<br />

absorbed.<br />

liquid<br />

This<br />

collagen<br />

causes<br />

peptides<br />

the liver<br />

are<br />

to<br />

use<br />

rapidly<br />

the collagen<br />

absorbed.<br />

for<br />

This<br />

energy,<br />

causes<br />

like<br />

the<br />

it<br />

liver<br />

would<br />

to<br />

a<br />

use<br />

complex<br />

the collagen<br />

carbohydrate.<br />

for energy,<br />

Eight<br />

like<br />

other<br />

it would<br />

precise<br />

complex<br />

nutrients<br />

carbohydrate.<br />

are combined<br />

Eight<br />

with<br />

other<br />

it to support<br />

precise<br />

OVER<br />

nutrients<br />

30 metabolic<br />

are combined<br />

functions<br />

with it<br />

and<br />

to<br />

enhance<br />

support<br />

OVER 30<br />

natural<br />

metabolic<br />

energy<br />

functions<br />

production.*<br />

and enhance<br />

natural energy production.*<br />

“Whole<br />

“Whole<br />

Body<br />

Body<br />



Our liquid collagen peptides are shown in<br />

Our clinical liquid studies collagen to improve peptides recovery are shown 96% in<br />

BETTER clinical than studies placebo. to improve Plus, recovery the nutrients 96% in<br />

BETTER our proprietary than placebo. energy Plus, blend the help nutrients support in<br />

our healthy proprietary blood circulation, energy blend decrease help support muscle<br />

healthy recovery blood time, circulation, and reduce decrease soreness muscle after<br />

recovery time, and exercise.* reduce soreness after<br />

exercise.*<br />

“Supports FOCUS<br />

& CLARITY”<br />

AminoSculpt Collagen Energy is rich in<br />

AminoSculpt<br />


Collagen<br />

doses<br />

Energy<br />

of<br />

is<br />

specific<br />

rich in<br />

vitamins<br />


and amino acids<br />

doses<br />

that<br />

of specific<br />

support<br />

alertness<br />

vitamins and<br />

and<br />

amino<br />

cognitive<br />

acids<br />

function.<br />

that support<br />

These<br />

play<br />

alertness<br />

key roles<br />

and cognitive<br />

in the brain<br />

function.<br />

and nervous<br />

These<br />

system.<br />

play key<br />

People<br />

roles<br />

report<br />

in the<br />

that<br />

brain<br />

“brain<br />

and nervous<br />

fog” lifts<br />

system.<br />

and periods<br />

People report<br />

of “calm<br />

that<br />

focus”<br />

“brain<br />

set<br />

fog”<br />

in.*<br />

lifts<br />

and periods of “calm focus” set in.*<br />

“<strong>Better</strong><br />

“<strong>Better</strong><br />

BEAUTY<br />

BEAUTY<br />

Benefits”<br />

Benefits”<br />

Many people who use AminoSculpt<br />

Collagen Many people Energy who notice use AminoSculpt BETTER AND<br />

QUICKER Collagen improvements Energy notice BETTER in their AND hair,<br />

skin QUICKER and nails. improvements It increases in the their delivery hair,<br />

skin of collagen and nails. and It co-factors increases to the every delivery cell<br />

in of the collagen body; and significantly co-factors enhancing to every cell the<br />

in natural the body; benefits significantly of collagen enhancing peptides.* the<br />

natural benefits of collagen peptides.*<br />

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Results may vary. ©<strong>2019</strong> D&J Vision Marketing, Inc.<br />

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Results may vary. ©<strong>2019</strong> D&J Vision Marketing, Inc.

Why Our Medically-Proven Liquid Collagen Peptides Boost Energy…<br />

AminoSculpt ® Liquid Collagen Peptides<br />

Other Collagen Powders<br />

RAW<br />

Collagen<br />

We source grass-fed, non-GMO, RAW<br />

collagen to meet our stringent criteria.<br />





collagen from “Big Food” corporations.<br />


OURSELVES with a proprietary<br />

medical-grade process.<br />

They simply pour it into a container and<br />

put their label on it. They look different,<br />

but inside they are basically all the same.<br />

You receive the best-absorbing medical-grade<br />

bioactive peptides EVERY TIME – the same<br />

used by doctors and hospitals!<br />

You get a commodity collagen powder<br />

where the color, how well it mixes and<br />

absorption varies between batches.<br />

"…we hydrolyzed our own collagen, other brands don't!"<br />

collagen company DOES NOT<br />

collagen company DOES NOT<br />

hydrolyze their own collagen, so they<br />

hydrolyze their own collagen, so they<br />

can't know exactly what they're getting<br />

can't know exactly what they're getting<br />

– and neither do you. The proof is in the<br />

and neither do you. The proof is in the<br />

results. Most don't boost your energy,<br />

results. Most don't boost your energy,<br />

which shows they aren't absorbing well.<br />

which shows they aren't absorbing well.<br />

This means they weren't hydrolyzed<br />

This means they weren't hydrolyzed<br />

properly."<br />

properly."<br />

Even worse, improperly hydrolyzed<br />

Even worse, improperly hydrolyzed<br />

collagen can make PEM worse.<br />

collagen can make PEM worse.<br />

Liquid<br />

Liquid<br />

Collagen:<br />

Collagen:<br />

Medically<br />

Medically<br />

Proven<br />

Proven<br />

Over<br />

Over 4<br />

Decades<br />

Decades<br />

“At Health Direct, we hydrolyze our<br />

“At Health Direct, we hydrolyze our<br />

own collagen, so we know exactly<br />

own collagen, so we know exactly<br />

what you're getting."<br />

what you're getting."<br />

The liquid peptides in AminoSculpt<br />

The liquid peptides in AminoSculpt<br />

Collagen Energy have the best<br />

Collagen Energy have the best<br />

absorption, are ready-to-use, and are<br />

absorption, are ready-to-use, and are<br />

highly concentrated (10 grams of<br />

highly concentrated (10 grams of<br />

collagen protein per 1 oz serving).<br />

collagen protein per 1 oz serving).<br />

Even better, these Whole Body<br />

bioactive<br />

Even better,<br />

collagen<br />

these<br />

peptides<br />

Whole<br />

build<br />

Body<br />

all<br />

28<br />

bioactive<br />

types of<br />

collagen<br />

collagen<br />

peptides<br />

in the<br />

build<br />

body<br />

all<br />

28<br />

including:<br />

types of<br />

I,<br />

collagen<br />

II, III, IV,<br />

in<br />

V<br />

the<br />

and<br />

body<br />

X.<br />

including:<br />

"It's no surprise<br />

I, II, III,<br />

that<br />

IV, V<br />

they<br />

and<br />

have<br />

X.<br />

been<br />

medically<br />

"It's no<br />

proven<br />

surprise<br />

by<br />

that<br />

over<br />

they<br />

4,700<br />

have<br />

doctors,<br />

been<br />

medically<br />

hospitals and<br />

proven<br />

health<br />

by<br />

professionals<br />

over 4,700 doctors,<br />

over<br />

hospitals and health professionals over<br />

the past 40 years," Jim adds.<br />

the past 40 years," Jim adds.<br />

"Supercharging” Collagen<br />

In his research, Caras and his team also<br />

In his research, Caras and his team also<br />

uncovered eight additional nutrients<br />

uncovered eight additional nutrients<br />

that help fight PEM and address other<br />

that help fight PEM and address other<br />

causes of fatigue. As an added bonus<br />

causes of fatigue. As an added bonus<br />

they also enhance collagen’s natural<br />

they also enhance collagen’s natural<br />

anti-aging benefits. These stimulantfree<br />

“superchargers” are included in<br />

anti-aging benefits. These stimulantfree<br />

“superchargers” are included in<br />

AminoSculpt Collagen Energy (see sidebar<br />

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for details).<br />

for details).<br />

Caras finishes, "We're getting results<br />

Caras finishes, "We're getting results<br />

that other collagen products simply can't<br />

that other collagen products simply can't<br />

deliver. It's time to expect more from<br />

deliver. It's time to expect more from<br />

your collagen.”<br />

your collagen.”<br />

AminoSculpt Collagen Energy is<br />

AminoSculpt Collagen Energy is<br />

sugar-free, contains zero caffeine, and is<br />

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8 Collagen Energy<br />

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AminoSculpt Collagen Energy contains<br />

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L-Citrulline and powerful antioxidants from<br />

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They Methycobalamin support energy, B-12 the metabolism, and D3.<br />

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high-potency AminoSculpt Collagen doses of Energy Magnesium contains and<br />

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reduce Potassium. fatigue They and support muscle energy, weakness.* and<br />

reduce fatigue and muscle weakness.*

trendWATCH<br />

/// BY VERA TWEED<br />

Sorting Out Sunscreens<br />

Don’t let new guidelines confuse you—here are the<br />

safest ingredients for sun protection<br />

did you<br />

know?<br />

SPF refers only to<br />

protection from UVB<br />

rays, not UVA rays,<br />

which cause sunburn.<br />

The FDA is taking a new look at sunscreen<br />

safety and effectiveness. Today’s<br />

ingredients haven’t been evaluated in<br />

decades, while new science has emerged.<br />

No ingredients are being banned, but<br />

results of the review won’t be in before<br />

you hit the beach this summer. Here’s a<br />

snapshot of how the agency currently<br />

views 16 active ingredients that may be in<br />

your sunscreen:<br />

Safe Ingredients: Zinc oxide and<br />

titanium dioxide, found in many natural<br />

products. Holistic health professionals<br />

have been recommending these skinprotecting<br />

minerals for years.<br />

Ingredients With Known Safety<br />

Issues: PABA (para-aminobenzoic acid)<br />

and trolamine salicylate, which are<br />

rarely found in today’s sunscreens. PABA<br />

can trigger skin allergies, and trolamine<br />

salicylate<br />

can increase<br />

bleeding.<br />

Ingredients That Need More Study:<br />

The FDA has not concluded that the<br />

following 12 ingredients are unsafe, but<br />

is collecting additional testing data from<br />

manufacturers to re-examine safety and<br />

effectiveness.<br />

avobenzone<br />

cinoxate<br />

dioxybenzone<br />

ensulizole<br />

homosalate<br />

meradimate<br />

octinoxate<br />

octisalate<br />

octocrylene<br />

oxybenzone<br />

padimate O<br />

sulisobenzone<br />

Although these ingredients are not<br />

being prohibited, there have been<br />

concerns about their safety. For example,<br />

oxybenzone may disrupt hormones and<br />

contribute to cancer and birth defects.<br />

Other Sunscreen Issues<br />

The FDA is planning to require more<br />

detailed label information on sunscreens,<br />

and to re-evaluate the effectiveness<br />

of certain ingredients used to block<br />

UVB and UVA rays. Both types of rays<br />

can contribute to skin cancer, but only<br />

UVB rays cause sunburn. Sunscreens<br />

that are “broad spectrum” protect against<br />

both types of rays, but current regulations<br />

don’t require labels to disclose the level<br />

of protection from UVA rays. SPF refers<br />

only to UVB rays. Meanwhile, zinc oxide<br />

and titanium dioxide are recognized as<br />

effective blocks of both types of UV rays.<br />

FOR MORE INFO: Check out the Guide<br />

to Sunscreens from the nonprofit<br />

Environmental Working Group at ewg.org.<br />

8 • MAY <strong>2019</strong>

trendWATCH<br />

FITNESS is best longevity test<br />

A study of 6,500 people aged 70 and older has found that fitness is a better<br />

predictor of longevity than other routinely used health markers such as blood<br />

pressure, cholesterol, diabetes, and smoking status. Researchers at the Johns<br />

Hopkins School of Medicine noted that these conventional indicators of risk<br />

are very common in the older age group, but do not predict how long older<br />

people will live. However, there is evidence that controlling blood pressure and<br />

cholesterol, preventing diabetes, and not smoking earlier in life can help prevent<br />

heart disease and early death. For anyone who is over 70 and not all that fit, it’s<br />

never too late to get moving.<br />



In traditional Ayurvedic medicine, ashwagandha is<br />

used to increase vigor and endurance, and improve<br />

overall health. For men, it’s also viewed as an<br />

aphrodisiac and a remedy for infertility. Now, an<br />

Australian study of overweight men, between the<br />

ages of 40 and 70, has found that with daily use for<br />

8 weeks, the herb boosts levels of testosterone and<br />

DHEA-S, hormones related to youth and virility. The<br />

daily supplement tested in the study was an extract<br />

of ashwagandha containing 21 mg of withanolide<br />

glycosides, the key active ingredient in the herb.<br />

Earlier research found that the herb enhances sperm<br />

quantity and quality in men with low sperm counts.<br />

Did You Know?<br />

On average, a human being<br />

walks about 74,580 miles<br />

in their lifetime. That’s the<br />

equivalent of walking around<br />

the world three times.<br />

Seaweed Extract<br />

Lowers Blood Sugar<br />

Healthy levels of blood sugar help to prevent<br />

diabetes, high blood pressure, and heart disease,<br />

and they make it easier to lose weight and stay trim.<br />

In addition to a diet that isn’t too high in starches<br />

and sugars, help is available from a supplement<br />

made from sea vegetables: InSea2. A study of<br />

65 otherwise healthy people with elevated blood<br />

sugar found that taking InSea2 daily for 6 months<br />

normalized blood sugar in one of five people and<br />

reduced levels in the rest. In contrast, a placebo<br />

did not produce any improvement. InSea2 is an<br />

ingredient in some supplements designed to support<br />

healthy levels of blood sugar, e.g., Life Extension<br />

CinSulin and Nature’s Plus Sugar Armor.<br />

10 • MAY <strong>2019</strong>

19 hours<br />

That’s how much time is devoted to nutrition education<br />

during four years of medical school in this country. And,<br />

it doesn’t cover what patients need to know: How to eat<br />

a healthier diet that will prevent disease. Instead, the focus<br />

is on biochemistry and deficiency diseases that have all<br />

but been eliminated, such as scurvy, according to an analysis<br />

of medical education published in JAMA. No wonder there’s<br />

a lot of confusion about healthy diets.<br />


Many experts believe <strong>2019</strong> may go down as one of the worst allergy seasons<br />

on record due to multiple factors. If you’re not taking a daily supplement for<br />

allergies, start now. Top remedies to try (look for combination formulas that<br />

have a mix of these remedies):<br />

VITAMIN C: helps prevent the formation of histamine during a response<br />

to an allergen.<br />

QUERCETIN: a flavonoid that helps block the production and release of<br />

histamine.<br />

MAGNOLIA: often used in traditional Chinese medicine formulas to ease nasal<br />

congestion from allergies and headaches associated with sinus pressure.<br />

STINGING NETTLE: has a strong antihistamine effect—in one study, nettle<br />

outperformed over-the-counter allergy drugs.<br />

REISHI: enhances immune function and helps support lung health.<br />

To check daily pollen counts in your area, go to airnow.gov.<br />

think AMLA for<br />

high cholesterol<br />

& triglycerides<br />

A study in the journal BMC, Complementary and<br />

Alternative Medicine reveals that a simple extract from<br />

the amla plant (Emblica officinalis), also known as Indian<br />

gooseberry, helps promote healthy triglyceride and<br />

cholesterol levels. The 12-week, placebo-controlled study<br />

involved 98 people with high lipid markers. A whopping<br />

73 percent of participants in the amla group showed a<br />

significant reduction in total cholesterol. And 44 out of<br />

the 49 subjects in the amla group also had significant<br />

reductions in total triglyceride levels. A full-spectrum amla<br />

supplement was used in the study.<br />

MAY <strong>2019</strong> • 11

trendWATCH<br />

the Passion<br />

behind the Product<br />

Crazy for Cauliflower<br />

Amy Lacey proved that good food, good<br />

people, and good deeds are a formula for<br />

success in life as well as in the marketplace<br />

/// By Neil Zevnik<br />

Paleo. Keto. These are the diet words<br />

on everyone’s lips these days. Both involve<br />

minimal carbs and varying amounts of<br />

proteins and fats. They promise everything<br />

from weight loss to increased<br />

energy to improved cardiovascular health.<br />

For Amy Lacey, the dietary challenge<br />

was more specific and more urgent. Her<br />

health was poor, her energy levels nonexistent,<br />

her weight fluctuating. After<br />

being diagnosed with several autoimmune<br />

diseases, it became imperative for her to<br />

investigate and implement major changes<br />

in her diet to allow her to deal with her<br />

body’s inflammatory betrayal of itself.<br />

The Passion: Food as Medicine<br />

The original ketogenic diet was designed<br />

in 1923 at the <strong>May</strong>o Clinic for the treatment<br />

of epilepsy. Eventually it broadened to<br />

include treatments for other diseases that<br />

have an underlying metabolic dysregulation.<br />

The Paleo diet is of more recent origin,<br />

stemming from a theory of eating based<br />

on hereditary genetics. Both have features<br />

that lend themselves to a regimen that<br />

help support immune health.<br />

So Amy<br />

embarked upon<br />

a journey to<br />

figure this out<br />

Online-Only Recipe!<br />

Our recipe of the month—Cali’Flour Flatbreads with Watercess Pesto<br />

& Wild Mushrooms, shown above—combines peppery watercress with<br />

earthy mushrooms and tangy feta cheese. It’s so delicious, and it’s only<br />

available at betternutrition.com.<br />

From pizza crusts to<br />

crackers, Amy Lacey’s<br />

company Cali’Flour<br />

makes a variety of tasty<br />

cauliflower foods.<br />

for herself, for her family’s sake as well<br />

as her own. Grains were out—many<br />

inflammatory disorders can be triggered<br />

by them. Trial and error across the food<br />

spectrum led her to vegetables, and<br />

specifically to cauliflower. There were two<br />

primary attractions, as Amy discovered:<br />

“Cauliflower is an antioxidant and is full<br />

of vitamins, and it takes on the flavors of<br />

anything you put with it, making it unique.”<br />

What she was really looking for was<br />

something that would allow healthy<br />

eating within a proscribed spectrum of<br />

inflammatory responses, and yet offer<br />

satisfaction and convenience with no<br />

feelings of deprivation. Surely there<br />

was a way to make her food safe and<br />

non-reactive, but still fun and delicious.<br />

The Product: Cali’Flour<br />

Thus was born Cali’Flour. After much<br />

trial and error, Amy developed a reliable<br />

flour made from cauliflower that can be<br />

swapped with any<br />

flour substitute.<br />

And an additional<br />

perk? “I love the<br />

fact that I can use<br />

the entire head<br />

(including stems<br />

and leaves) and<br />

eliminate food waste.” Then she set about<br />

using this flour to create convenient foods<br />

that could make life easier and better—not<br />

just for her, but for everyone looking for<br />

healthy and simple deliciousness.<br />

Pizza crust was the beginning—versatile,<br />

quick, and good for you. Then came<br />

crackers, and red lentil and cauliflower<br />

pasta. And last but not least, individual<br />

flatbreads that open up a world of<br />

endlessly varied culinary possibilities.<br />

And in case you were wondering what<br />

to do with these treats, check out Amy’s<br />

Cali’Flour Kitchen cookbook.<br />

The path forward wasn’t always<br />

easy, but Amy has persevered, buoyed by<br />

the community that developed as people<br />

discovered her products. “One of my<br />

highest moments was learning about a<br />

little boy named Gavin, who was put on<br />

a ketogenic diet after being diagnosed<br />

with cancer. He is now six years old,<br />

cancer-free, and I learned that Cali’Flour<br />

Foods gave him pizza again!”<br />

Amy believes that giving back is an<br />

essential component of any endeavor. So<br />

she founded Cali’Flour Cares, an online<br />

store that supports several nonprofits that<br />

assist women, children, and lupus sufferers.<br />

“One of the best gifts we have in life is the<br />

ability to serve and give to others.”<br />

Neil Zevnik is a private chef in Los Angeles who tends to the culinary needs of the rich and famous; blogs about food, nutrition, and the environment for The Huffington Post; and<br />

volunteers with marine mammal rescue whenever he can. Learn more at neilzevnik.com.<br />


12 • MAY <strong>2019</strong>

trendWATCH<br />

In the Spotlight:<br />

Alec Penix<br />

For this celebrity trainer, the path to a firm core<br />

means more than repeated trips to the gym—<br />

it’s a heartfelt journey to emotional and spiritual<br />

wholeness. And nourishing the mind and body<br />

with natural foods helps fuel this quest /// By Chris Mann<br />

Celebrity trainer Alex Penix shares the story of his awakening—<br />

and the physical, mental, and spiritual steps needed for our own<br />

transformations—in his new 43-day devotional, Seven Sundays:<br />

A Faith, Fitness, and Food Plan for Lasting Spiritual and Physical<br />

Change. The biblically-inspired book aims to help readers find<br />

the same higher power that helped Penix heal childhood wounds<br />

and achieve a deeper sense of wellbeing.<br />

“I want people to understand that we are body, mind, and<br />

spirit,” he says. “But our bodies—and that includes our brain—<br />

For celebrity trainer Alex Penix,<br />

a healthy whole foods-based<br />

diet is a matter of faith.<br />

have been<br />

conditioned<br />

for so many years. So by doing a process<br />

like Seven Sundays, we’re making new<br />

conditioning habits and new distinctions, shifting our nervous<br />

system and connecting ourselves with a healthier lifestyle and<br />

the way it makes us feel. It’s just changing the way you used<br />

to do things and walking into a new path—and understanding<br />

that we do have dominion over these choices.”<br />

Why is awareness of what we eat—and,<br />

especially for emotional eaters, why we<br />

eat it—key to making a sustainable shift<br />

to healthier eating?<br />

I say that awareness is the key to making<br />

any change in your life. Willpower can last for<br />

however long, but if we’re not really dealing<br />

with the wound—because with food it’s<br />

really as much emotional as it is physical—<br />

and really aren’t bringing that awareness to<br />

the surface and understanding why we are<br />

choosing this food rather than that food,<br />

then we aren’t going to make a shift that<br />

lasts long term. So I want people to start<br />

understanding why they’re making some<br />

of the decisions they’re making. Once that<br />

happens, as long as they desire that change,<br />

they have the education and awareness and<br />

knowledge to make that step forward and<br />

start creating that (lasting) shift in their lives.<br />

How can moving to a diet of all-natural<br />

foods—namely those you call the 10 Faith-<br />

Full Foods—help in this transformation?<br />

Whenever we’re introducing a food that isn’t<br />

man-made, that is healthy, that is good for us,<br />

I want the awareness to be, “this food is good<br />

for me, this food is changing my life, this food<br />

is making me feel alive and changing my body,<br />

changing my mind.” You start reconditioning<br />

the way you look at these healthy foods. And<br />

when you bring in (man-made) Faith-Less<br />

Foods, you start making those connections<br />

that will turn you away from them.<br />

Once we start going through that process<br />

of reconditioning, we start making positive<br />

linkages to the food we want and negative<br />

connections to the foods we don’t want.<br />

This is the awareness I want when people<br />

bring these foods in—that they’re ultimately<br />

saying that this is the food that God has<br />

made. The other foods are ones that man<br />

has made, has reformed, has refined, and<br />

has taken out some of their nutritional value.<br />

Whereas this (natural) food is plentiful the<br />

way it comes. When we remind ourselves of<br />

that, that’s when I believe we begin to really<br />

see a major shift in our eating habits.<br />

Which all-natural sweetening foods can<br />

help us cut out Faith-Less sugar?<br />

Some of the natural sweeteners I turn to<br />

are stevia, the 100 percent extract, and monk<br />

fruit. Also, molasses and maple syrup are<br />

good options. If we introduce these natural<br />

options, even the maple syrup a little bit—<br />

which is okay (even though) there is sugar<br />

in it—our bodies will respond favorably.<br />

The body wants these natural foods, it<br />

knows how to digest these natural foods.<br />

So as long as we’re exercising and eating<br />

properly and sleeping, once we get our bodies<br />

on a rhythm, we can start incorporating<br />

some of these healthier sweeteners.<br />

What are your favorite energizing snacks?<br />

For a long time I didn’t have energy bars.<br />

But recently I found G2G or Good to Go bars<br />

and absolutely fell in love with them. As<br />

a trainer I’m always on my feet, so I need<br />

an extra source of protein and carbs that<br />

is all-natural. I can also turn to things like<br />

almonds, cashews, and walnuts. And I can<br />

also snack on any type of lean meat with<br />

some cheese. And there’s nothing easier<br />

than hard-boiled eggs with vegetables or<br />

low-glycemic fruits. There’s an endless amount<br />

of all-natural snacks we can turn to that<br />

will help us nourish that feeling of hunger<br />

and allow us to have that sustainability that<br />

I think we all desire throughout the day.<br />

Chris Mann is a wellness and fitness writer, natural health brand storyteller, entertainment author and journalist, and digital-content producer (ChrisMann.tv). Check out his blog, wellseeingtv.com.<br />


14 • MAY <strong>2019</strong>


THAN CBD…<br />




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Shopping List<br />

Mushroom powders, Manuka honey,<br />

body scrubs, and more great stuff<br />

2<br />

1<br />

Rich & Fudgy<br />

Almond Flour<br />

Brownies<br />

Simple Mills founder Katlin Smith started<br />

following a gluten- and additive-free diet<br />

to alleviate years of aches and pains and<br />

fatigue. When she couldn’t find any<br />

baking mixes to suit her eating habits,<br />

she developed her own. Her line includes<br />

sprouted crackers, organic frostings,<br />

baking mixes, and Almond Flour Brownies,<br />

which just launched. These luscious<br />

chocolate brownies are made with almond<br />

flour, arrowroot, organic coconut sugar,<br />

organic coconut flour, cream of tartar,<br />

baking soda, and sea salt. On a Paleo diet?<br />

Make this your go-to sweet treat.<br />

3<br />

4<br />

Hello Glow<br />

Nourish and exfoliate your skin with<br />

Desert Essence Body Scrubs. These spa-style<br />

formulas are infused with mineral-rich sea<br />

salts and sugar, a natural skin polisher.<br />

Choose from three scrubs: Hydrating Sugar<br />

(with jojoba, coconut, and chamomile),<br />

Nourishing Pink Himalayan Salt & Sugar (with<br />

jojoba and sunflower), and Detoxifying Sea<br />

Salt (with jojoba and sweet almond).<br />

Super Healthy Soil<br />

Ancient <strong>Nutrition</strong> Ancient Probiotics use<br />

soil-based organisms, known as SBOs,<br />

which are naturally resistant to the harsh<br />

environment of the upper digestive tract<br />

and stomach. Two key strains—Bacillus<br />

coagulans and Lactobacillus plantarum—<br />

are combined with triphala, fenugreek,<br />

ginger, and other Ayurvedic herbs known<br />

for their gut-healing properties. There are<br />

eight formulas to choose from, including<br />

Ultimate Once Daily, Skin, and Brain.<br />

5<br />

A Honey<br />

Like No Other<br />

Flora Manuka Honey is UMF-certified and<br />

every jar is 100 percent traceable. (Not all<br />

brands of this New Zealand honey contain<br />

pure Manuka honey.) You can scan the code<br />

on the label to find out where your honey<br />

was made, its lab tests results, and its UMF<br />

rating. The UMF trademark (New Zealand’s<br />

Unique Manuka Factor Honey) guarantees<br />

the honey has been third-party tested to<br />

ensure it contains three signature compounds.<br />

Flora Manuka Honey is non-GMO and<br />

sourced from an eco-friendly Maori-owned<br />

beekeeping operation in New Zealand.<br />

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16 • MAY <strong>2019</strong>

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CBD: What It’s Really All About<br />

Why CBD works and how some other plants exert similar effects /// BY VERA TWEED<br />

CBD has been exploding in popularity for<br />

improving general health and well-being,<br />

and relieving a variety of ailments from<br />

chronic pain and headaches to anxiety,<br />

depression, sleep problems, and other ills.<br />

In addition to supplements and skin creams,<br />

it’s being added to cakes, donuts, cookies,<br />

chocolate, ice cream, teas, coffees, beer,<br />

cocktails, and even dog treats. And<br />

consumer demand is driving research—<br />

the number of trials is approaching 200.<br />

Short for “cannabidiol,” CBD influences<br />

the endocannabinoid system, one of the<br />

many systems in our bodies. In addition,<br />

some other plant substances (herbs) and<br />

omega-3 fats also influence this system<br />

in favorable ways.<br />

What Is the<br />

Endocannabinoid System?<br />

“The endocannabinoid system maintains<br />

balance in the body; it keeps a lot of<br />

things in check,” says Aditi Das, PhD,<br />

professor and researcher at the<br />

University of Illinois Urbana-Champaign.<br />

Endocannabinoids are molecules that<br />

we produce internally, and we have<br />

receptors for them throughout our<br />

bodies, mostly in the nervous and immune<br />

systems. Levels of these beneficial<br />

molecules vary among individuals.<br />

“Super-happy people have more<br />

endocannabinoids and less-happy<br />

people have fewer endocannabinoids,”<br />

says Das. “People who have high endocannabinoids<br />

can tolerate pain better.”<br />

Our natural endocannabinoid<br />

levels are influenced partially by<br />

our genes and partially by nutrition,<br />

says Das, and she’s started to decipher<br />

the food connection. Her animal<br />

research shows that omega-3 fats<br />

provide building blocks for our internal<br />

production of endocannabinoids.<br />

How CBD Works<br />

CBD contains cannabinoids. These molecules<br />

aren’t identical to our internally<br />

produced endocannabinoids, but they interact<br />

with our receptors in the same way.<br />

The net effect is the same as our bodies<br />

producing more endocannabinoids.<br />


A survey of more than 2,000 American<br />

adults currently using CBD, led by the<br />

Center for Medical Cannabis Education<br />

at the University of California, San Diego,<br />

found that general health and well-being<br />

was the goal in nearly 40 percent of<br />

cases. Among the rest, these were the<br />

most common reasons for CBD use:<br />

*<br />

*<br />

Chronic pain<br />

Arthritis or other joint pain<br />

* Anxiety<br />

* Depression<br />

* Insomnia or other sleep problems<br />

Migraines or other headaches<br />

*<br />

* PTSD<br />

* Nausea<br />

* Cancer<br />

* Asthma<br />

* Allergies<br />

* Epilepsy or other seizure disorders<br />

* Multiple sclerosis<br />

* Lung conditions such as COPD<br />

* Parkinson’s disease<br />

Alzheimer’s disease<br />

*<br />

18 • MAY <strong>2019</strong>

NO “HIGH”<br />

FROM CBD<br />

CBD can be extracted from the hemp<br />

plant (“industrial hemp”) or from<br />

marijuana. Confusion arises because<br />

both plants are part of the Cannabis<br />

family. Regardless of the source,<br />

CBD doesn’t produce a “high.”<br />

The euphoric effect of marijuana<br />

comes from a distinctly different<br />

component: THC. By law, hemp<br />

plants and products derived from<br />

them cannot contain more than<br />

0.3 percent THC—an insignificant<br />

amount. However, high doses of<br />

hemp-derived CBD could lead to a<br />

failed drug test. Traces of CBD stay in<br />

the human body for 4–5 days, and<br />

sometimes longer.<br />

Human trials of CBD have found that<br />

it can help relieve anxiety, insomnia,<br />

schizophrenia, and epileptic seizures.<br />

In dogs, it’s been shown to reduce arthritis<br />

pain. However, anecdotal evidence<br />

shows many more benefits (see “Why<br />

People Use CBD,” left), sometimes being<br />

effective enough to replace opioids as a<br />

pain reliever.<br />

Other Plants with Similar Effects<br />

Certain plants contain beta-caryophyllene<br />

(also known as caryophyllene), which<br />

is a different substance that, like CBD,<br />

interacts with endocannabinoid receptors.<br />

Cinnamon, black pepper, cloves, lavender,<br />

oregano, hops, and rosemary are among<br />

such plants. Echinacea is another source<br />

of caryophyllene that also contains<br />

alkylamides , substances that work in<br />

a similar way.<br />

Some supplements, which may be<br />

described as “phytocannabinoids,” combine<br />

CBD and some of these herbs. Others<br />

contain no CBD but a combination of<br />

herbs with similar effects to CBD (i.e., they<br />

help support endocannabinoid health).<br />

How to Use CBD and Similar Herbs<br />

There is no specific recommended dose<br />

of CBD, but 2–3 mg can often produce<br />

noticeable benefits. It may take anywhere<br />

from minutes to a few hours to detect<br />

an effect, with sublingual CBD being<br />

fast-acting, creams taking up to several<br />

hours, and pills being somewhere in<br />

between. There is no set dose for herbal<br />

combinations, other than those suggested<br />

on product labels.<br />

Individual reactions to CBD vary a<br />

great deal, so the only way to find the<br />

best dose is by experimenting, starting<br />

at a low dose and increasing gradually<br />

as needed. If symptoms improve with<br />

a lower dose and then worsen at a higher<br />

dose, cut back.<br />

Studies of CBD have used doses<br />

ranging from 160 to more than 1,000<br />

mg daily, which can produce side effects<br />

such as diarrhea, nausea, vomiting,<br />

reduced appetite, and drowsiness.<br />

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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<br />

several books, including Hormone Harmony: How to Balance Insulin, Cortisol, Thyroid, Estrogen, Progesterone and Testosterone to Live Your Best Life.<br />

MAY <strong>2019</strong> • 19


10 Multivitamin M yths Busted<br />

We cut through the misinformation surrounding this dietary<br />

supplement staple /// BY VERA TWEED<br />

The multivitamin is the most popular<br />

type of supplement, most often taken for<br />

overall health and wellness. Nevertheless,<br />

myths about multivitamins persist and<br />

can reduce the effectiveness of these<br />

foundational supplements—or even<br />

discourage you from taking them. Here<br />

are the facts:<br />

1. A healthy diet will provide<br />

all the essential nutrients.<br />

While a perfect diet could theoretically<br />

provide adequate nutrients, it rarely<br />

exists in the real world. In fact, large<br />

U.S. government surveys show that<br />

deficiencies are much more common<br />

among people who take no supplements.<br />

A study of more than 10,000 American<br />

adults, published in The Journal of Family<br />

Practice, compared nutritional shortfalls<br />

among people who took no supplements<br />

and those who took a multivitamin<br />

on most days. Among the differences,<br />

those who took no supplements were:<br />

*<br />

*<br />

*<br />

24 times more likely to lack vitamin D<br />

8 times more likely to lack vitamin E<br />

At least twice as likely to lack vitamins<br />

A, C, and K, and magnesium<br />

Vitamin D is essential for<br />

bone health. Vitamin E protects<br />

against DNA damage.<br />

Vitamins A, C, and K are<br />

necessary for healthy<br />

vision, immunity,<br />

and heart health.<br />

And magnesium<br />

is a key<br />

component<br />

of more than<br />

300 internal<br />

functions in<br />

the human<br />

body.<br />

Another large study of American<br />

adults found that those who took<br />

multivitamins at least 21 days per month<br />

had virtually no deficiencies in 14 of 17<br />

essential nutrients examined. The three<br />

exceptions were vitamin D, calcium,<br />

and magnesium—multivitamins<br />

aren’t designed to provide the full<br />

daily requirements of these nutrients.<br />

In contrast, there were significant<br />

deficiencies in about a dozen of the<br />

nutrients tested among people<br />

who took no supplements.<br />

2. You only need to take a<br />

multivitamin if your energy sags<br />

or you feel under the weather.<br />

Quite the contrary. Studies show that<br />

taking a multivitamin every day—or at<br />

least on most days—provides the most<br />

benefit. Yet, when researchers asked<br />

more than 5,000 multivitamin users<br />

how often they took the supplements,<br />

only one in five took their multis at<br />

least 21 days each month.<br />

Healthy Tip!<br />

For more information<br />

about the importance<br />

of multivitamins, go to<br />

betternutrition.com and<br />

search for “The Surprising<br />

Health Benefits of<br />

Multivitamins.”<br />

3. If you miss a day, you should<br />

double the dose the next day.<br />

The human body does not store most B<br />

vitamins (B 12<br />

is an exception), vitamin<br />

C, and zinc, yet it needs them every day.<br />

If a double dose contains more than you<br />

can absorb, the excess will be excreted,<br />

so it doesn’t compensate. Other vitamins<br />

and minerals can be stored, but it<br />

makes more sense to take them daily.<br />

4. It doesn’t matter if you take a<br />

multivitamin with or without food.<br />

Nutrients that are water-soluble,<br />

such as B vitamins and vitamin C,<br />

are absorbed without food. But<br />

fat-soluble ones, such as vitamins<br />

A, D, E, and K, need to be taken with<br />

some fatty food to be properly absorbed.<br />

Since a multivitamin contains both<br />

types, always take it with food that<br />

contains some fat. In addition, when<br />

taken on an empty stomach, supplements<br />

can produce digestive discomfort.<br />

5. It’s especially important<br />

to start taking a multivitamin<br />

if you get pregnant.<br />

While this is true, it’s a myth that you<br />

can wait until after discovering that<br />

you’re pregnant. Lack of folic<br />

acid can lead to neural tube<br />

defects, in the brain and<br />

spine, which develop<br />

in the first month of<br />

pregnancy—before<br />

many women<br />

even know that<br />

they’re pregnant.<br />

Any woman<br />

of child-bearing<br />

age should<br />

get 400 mg<br />

of folic acid<br />

daily—an<br />

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amount found in many multivitamins—to<br />

reduce the risk of neural tube defects if<br />

she were to conceive. During pregnancy,<br />

600 mg daily is recommended to support<br />

healthy growth of a baby.<br />

6. You shouldn’t take a multi if you<br />

take prescription drugs.<br />

There are many scary warnings about<br />

combining supplements and drugs.<br />

However, the National Center for<br />

Complementary and Integrative Health,<br />

one of the National Institutes of Health,<br />

has concluded that multivitamins<br />

containing no more than 100 percent of<br />

the Daily Value of vitamins and minerals<br />

typically do not cause a problem with<br />

medications, with one exception.<br />

If you take warfarin (Coumadin or<br />

Jantoven) to thin blood, vitamin K will<br />

decrease its effectiveness. Your doctor can<br />

adjust the dose of the drug to compensate,<br />

or you can take a multivitamin without<br />

vitamin K. Other blood thinners may not<br />

react this way, but to be sure, check with<br />

your doctor before taking vitamin K in a<br />

multivitamin or other supplement if you<br />

take blood thinners.<br />


Daily recommended amounts, which are estimated to be adequate for most<br />

men or women at a certain age, have been established for many basic nutrients.<br />

Daily Values, usually listed in<br />

Supplement Facts on labels as<br />

“%DV,” are not recommendations<br />

but are designed to be a guide for<br />

comparing products.<br />


The Daily Value is based on the<br />

highest recommended amount of<br />

a nutrient. For example, women<br />

need 700 mcg of vitamin A, while<br />

men need 900 mcg. The Daily<br />

Value of vitamin A is 900 mcg—the higher amount. If %DV is 100, the product<br />

contains 900 mcg of the vitamin, and if %DV is 50, it contains 450 mg.<br />


Daily Values don’t take individual needs into account. Vegans and older people, for<br />

example, are likely to need extra B 12<br />

in addition to a multivitamin. Women who are<br />

pregnant or breastfeeding should take a multi designed for those situations. Some<br />

products also include herbs or other natural ingredients for specific benefits, such as<br />

joint health or easing menopause or stress. For optimum benefits, it makes sense to<br />

choose a product designed for your specific needs.<br />

7. If you take a multivitamin every<br />

day, it doesn’t matter what you eat.<br />

Supplements, by definition, are meant to<br />

supplement nutritious food rather than<br />

replace it. If your diet consists of junk<br />

food, supplements can help, but you’re<br />

fighting an uphill battle. Foods contain<br />

many more nutrients than anyone could<br />

pack into pills.<br />

8. If your urine turns yellow<br />

or orange, something is wrong.<br />

Vitamin B 2<br />

(riboflavin) turns your urine<br />

yellow or orange when you excrete<br />

amounts your body can’t use. It’s quite<br />

normal and nothing to worry about. If<br />

you don’t like the color, drink more water.<br />

9. All multivitamins<br />

are basically the same.<br />

The number of nutrients in a multivitamin<br />

can vary from a few to more than two<br />

dozen. Although products with few<br />

ingredients can be beneficial, they don’t<br />

provide as much nutritional insurance.<br />

For example, only 10 percent of American<br />

adults get enough choline, which is essential<br />

for the brain and nervous system, but only<br />

some multivitamins include it.<br />

In addition, some products are<br />

formulated for women or men at<br />

different stages of life, as requirements<br />

vary. In the case of iron, which can be<br />

toxic in high doses, premenopausal<br />

women require 18 mg daily, but women<br />

after menopause, as well as men of all<br />

ages, require only 8 mg.<br />

10. It doesn’t matter if<br />

your multivitamins are old.<br />

Multivitamin products have expiration<br />

dates for good reason: Their potency<br />

will eventually decline. If you’ve had a<br />

product for a long time, check the date.<br />

If it’s expired, get a new one. Store<br />

supplements away from moisture and<br />

heat, not near a stove or microwave,<br />

not on top of the fridge, and not in a<br />

bathroom cabinet. A cool kitchen cupboard<br />

or drawer is a good storage option.<br />

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Contributing editor Vera Tweed has been researching and writing about supplements, holistic nutrition, fitness, and other aspects of healthy living since 1997.<br />

22 • MAY <strong>2019</strong>


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Chronic Headache Relief<br />

To find the right solution for this often-debilitating problem,<br />

you first have to identify the cause /// BY EMILY A. KANE, ND, LAc<br />

Emily A. Kane, ND,<br />

LAc, has a private<br />

naturopathic practice<br />

in Juneau, Alaska,<br />

where she lives with<br />

her husband and<br />

daughter. She is the<br />

author of two books<br />

on natural health,<br />

including Managing<br />

Menopause Naturally.<br />

Visit her online at<br />

dremilykane.com.<br />

: I get frequent headaches. Tylenol and over-the-counter pain meds<br />

don’t work. I definitely don’t want to get constipated and addicted to<br />

opiates, but I can’t function at all on my headache days. Can you help?<br />

—Joy E., Honolulu<br />

a:First, it’s important to note that if<br />

you have a new, sudden, intense,<br />

non-resolving headache, this could be<br />

a medical emergency and you need an<br />

MRI as soon as possible. In most cases,<br />

however, headaches are an ongoing issue<br />

that can plague people throughout their<br />

lives. And they’re tricky for health care<br />

providers to sort out. To find the most<br />

effective treatment, it’s critical to examine<br />

any patterns to your headaches and try to<br />

determine what’s triggering them.<br />

Hormonal Issues<br />

One common cause of headaches or<br />

migraines in women is hormonal shifts.<br />

These happen in a major way at puberty,<br />

pregnancy, and menopause, but hormones<br />

also change dramatically as part of the<br />

monthly cycle during your fertile years.<br />

If your headaches occur before menstruation,<br />

this is because of high levels of<br />

estrogen and progesterone precipitously<br />

dropping off. A tincture of Vitex (chaste<br />

berry)—one dropperful daily throughout<br />

the month—can lessen the steep drop-off<br />

of progesterone and help provide relief.<br />

You can also employ a seed rotation<br />

diet to help smooth out hormonal shifts,<br />

but be aware that this will increase your<br />

fertility! So if you are sexually active and<br />

do not want to get pregnant, be sure to<br />

have a birth control method in place if you<br />

try this headache remedy. I favor condoms<br />

since those protect against STDs as well,<br />

and don’t mess with hormones. You can<br />

also try a non-hormone IUD (ParaGard).<br />

The seed rotation plan involves<br />

Day 1 of your cycle (first day of menstrual<br />

bleeding) to mid-cycle (usually<br />

day 13–15). Take 1 tablespoon of ground<br />

flax seeds and 3 tablespoons of pumpkin<br />

seeds—stirred into a salad, soup, or<br />

applesauce—daily during this time.<br />

Then, in the days between ovulation<br />

(mid-cycle) and the end of your cycle,<br />

switch to 1 tablespoon sesame seeds and<br />

3 tablespoons sunflower seeds daily.<br />

If your headache occurs mid-cycle,<br />

when only estrogen is high, try an<br />

anti-estrogenic diet for three months.<br />

This basically means cutting back on<br />

animal foods—cheese, beef, pork, and<br />

chicken—or avoiding them altogether.<br />

Other Potential Causes<br />

If your headaches are not related to<br />

hormonal changes, heat, ice, or pressure<br />

will often alleviate the symptoms, and<br />

these treatments can give clues as to the<br />

origin of the headache as well. For example,<br />

if you put a wrung-out hot towel over your<br />

shoulders and that relieves the headache,<br />

you likely have a tension headache from<br />

tight upper-back muscles.<br />

If you have a more classic migraine<br />

(too much blood pushing into the skull<br />

24 • MAY <strong>2019</strong>

Drink lots<br />

of water,<br />

and only<br />

water if<br />

possible.<br />

and putting pressure on the brain), then<br />

ice at the base of your neck and lying flat<br />

in a dark room will help. Sometimes the<br />

ice pack works better over the eyes.<br />

Sometimes pressure, like tying a<br />

bandana around your temples rather<br />

tightly will relieve headache pain. If that<br />

is true, the homeopathic remedy Bryonia<br />

may also help, especially if you tend to<br />

have dry mouth and lips. If the headache<br />

is always on the right side, homeopathic<br />

Sanguinaria may help. If left-sided, try<br />

Lachesis. If you have a dull, hammering<br />

headache at the base of your skull, your<br />

scalp is sore to touch, and it feels like there’s<br />

a band around your head, try Gelsemium.<br />

Homeopathic remedies tend to work<br />

quickly—within 20 minutes—and are<br />

widely available over-the-counter in 30C<br />

potencies. Just one tiny tablet placed<br />

under your tongue is sufficient to assess<br />

whether the remedy will help. If it does<br />

help, continue with 1 tablet daily for 10<br />

days. If it helps a bit, try taking 1 tablet<br />

three times daily for 7–10 days.<br />

Research has also shown that hand<br />

temperature drops 2 or more degrees<br />

before a migraine begins. Warming your<br />

hands will reduce the severity of the<br />

headache, and may even abort it. So try<br />

placing your hands in warm water at<br />

the first hint of headache and assess if<br />

this method is helpful for you. Stanford<br />

Medical School has developed a device<br />

that warms the hands in a type of vacuum<br />

chamber that increases blood flow, which<br />

will, of course, warm the hands.<br />

Possible Food Triggers<br />

Folks who get frequent headaches tend<br />

to have a higher level of circulating<br />

histamine than others. Foods that you<br />

are allergic or sensitive to will cause<br />

your mast cells to dump histamine into<br />

the bloodstream, and this often results<br />

in a headache. The top food triggers for<br />

migraines include:<br />

1. Added sugar or artificial sweeteners<br />

2. Cheese, yogurt, and other dairy products<br />

3. Aged or processed meats (hot dogs,<br />

salami, pepperoni, bacon, ham)<br />

4. Chocolate<br />

5. MSG (sometimes called hydrolyzed<br />

vegetable protein or even natural<br />

flavoring)<br />

6. Alcoholic beverages<br />

7. Any liquid other than water<br />

8. Any food you are known to be allergic to<br />

9. Any food you note triggers a migraine<br />

Determining the exact cause can be<br />

tricky, so you have to be your own best<br />

detective. One approach is to commit to<br />

a hypoallergenic diet for a minimum of 2<br />

weeks. Avoid the “big 9” of wheat, dairy,<br />

corn, soy, peanuts, shellfish, tomatoes,<br />

eggs, and caffeine. The Whole Life<br />

<strong>Nutrition</strong> Cookbook by Alissa Segersten<br />

and Tom Malterre offers a collection of<br />

delicious recipes made without these<br />

problem ingredients.<br />

Sticking to a diet this<br />

strict isn’t easy, but it’s<br />

essential to determine<br />

whether your headaches<br />

are caused by food<br />

choices. If 2–6 weeks<br />

on a hypoallergenic diet<br />

doesn’t help your headaches,<br />

work with a naturopathic<br />

physician or well-trained nutritional<br />

therapist to look for less-common<br />

food allergens. These could be literally<br />

anything: garlic, chocolate, apples,<br />

strawberries, nuts. It takes some sleuthing<br />

to figure out, but it’s well worth the<br />

effort because irritating foods don’t just<br />

cause headaches. They can chronically<br />

irritate other parts of your system, such<br />

as blood vessels and the brain, as well.<br />

Healthy<br />

Tip!<br />

For more information<br />

on natural remedies for<br />

chronic headaches, visit<br />

DrEmilyKane.com.<br />

Other Ways to Stop the Pain<br />

Your built-in pain medication is endorphins,<br />

which reliably increase with exercise.<br />

Endorphins are similar to narcotics—they<br />

relieve and prevent pain—without the<br />

side effects. Aerobic exercise causes a<br />

rapid increase in endorphin levels. Build<br />

15–30 minutes of cardio exercise into your<br />

schedule, 3–5 times per week. Studies<br />

have documented a 50 percent or more<br />

decrease in headache frequency after<br />

6 weeks of exercise. So stick with it!<br />

Drink lots of water, and only water<br />

if possible. Kombucha is a wonderful<br />

drink, but like alcohol it may trigger a<br />

migraine. If you smoke, quit. If you use a<br />

rescue medicine more than twice a week<br />

you have definitely set yourself up for<br />

rebound headaches. I strongly advise that<br />

you work with a qualified natural health<br />

care provider to wean to a minimum use<br />

of rescue pharmaceuticals. Of course,<br />

I don’t want you to suffer, but long term,<br />

migraine medicine will jerk your blood<br />

pressure around and actually cause you<br />

to have more frequent headaches.<br />

The natural cellular enhancer CoQ10<br />

may help, especially if you trend toward<br />

high blood pressure. Try taking 200 mg<br />

daily. Some folks also find that 400 mg<br />

daily of vitamin B 2<br />

(riboflavin) helped<br />

their headaches. An herbal preparation<br />

of butterbur called Petadolex has<br />

also been shown to significantly<br />

reduce headaches. One study<br />

published in the journal<br />

Neurology showed a<br />

55 percent reduction in the<br />

use of rescue medication<br />

when Petadolex was added.<br />

Sometimes headaches are<br />

exacerbated by “thick blood,”<br />

which can be caused by high platelet<br />

or high fat levels in the blood. If your<br />

platelets or triglycerides are elevated,<br />

these can be modified. Both findings<br />

can improve with fish oil (I prefer wild<br />

Alaskan salmon-based actual fish, but<br />

capsules are okay, too: 2,000–3,000 mg<br />

daily). Stay hydrated (2 liters of water<br />

daily for a woman and 3 for a man, on<br />

average) and eliminate processed carbs<br />

(crackers, chips, cookies, bagels) from<br />

your diet.<br />

Do you have a question for Dr. Kane? Email it to editorial@<br />

betternutrition.com with “Ask the ND” in the subject line.<br />

MAY <strong>2019</strong> • 25


5 Benefits of Pau d’Arco<br />

Native to the Amazon rainforest, pau d’arco has years of healing<br />

power behind it—here are our top reasons to give this antimicrobial<br />

herb a try /// BY KARTA PURKH SINGH KHALSA, RH, DC-N<br />

Pau d’arco is an herb made from the<br />

inner bark of Tabebuia trees (Tabebuia<br />

impetiginosa and Tabebuia avellanedae),<br />

which grow in the Amazon rainforest.<br />

Known for their bright pink-purple<br />

flowers, Tabebuia trees can grow up<br />

to 125 feet tall. Also called taheebo or<br />

lapacho, pau d’arco is best known as<br />

a remedy for candida, but it has been<br />

long used by indigenous peoples as<br />

a treatment for stomach, skin, and<br />

inflammatory conditions. Here are five<br />

reasons to supplement with pau d’arco:<br />

1. It Has Antibacterial Properties<br />

Research suggests that pau d’arco<br />

bark has antibacterial and antifungal<br />

properties. While its exact mechanism<br />

of healing is unknown, pau d’arco is<br />

thought to inhibit the processes that<br />

bacteria and fungi need to produce<br />

energy. Several compounds<br />

found in the plant’s<br />

inner bark are<br />

thought responsible for its beneficial<br />

health effects. For example, a study<br />

in Phytomedicine found that betalapachone<br />

(a chemical in pau d’arco)<br />

helps inhibit and treat methicillinresistant<br />

Staphylococcus aureus<br />

(MRSA). Pau d’arco was also shown<br />

to help slow the growth of Helicobacter<br />

pylori, a bacterium associated with<br />

stomach ulcers. And another study<br />

published in Phytotherapy<br />

Research found that<br />

pau d’arco significantly<br />

accelerates healing<br />

of gastric ulcers in<br />

rats.<br />

Did You<br />

Know?<br />

Pau d’arco is best known as<br />

a remedy for candida, but it<br />

is also traditionally used as<br />

a treatment for stomach,<br />

skin, and inflammatory<br />

conditions.<br />

2. It Helps Fight Candida<br />

Pau d’arco is most widely used to treat<br />

candida, a type of yeast. Most remedies<br />

that help control yeast work best from<br />

the inside. Even if you’re fighting a fungal<br />

skin infection, this invader is hard to<br />

kill using external treatments. One of<br />

the first herbs to consider is pau d’arco,<br />

which contains constituents<br />

that have been shown<br />

26 • MAY <strong>2019</strong>

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Pau d’Arco contains the following essential<br />

nutrients:<br />

* Selenium *<br />

* Calcium<br />

* Zinc<br />

Vitamins A, B, and C<br />

* Magnesium<br />

* Potassium<br />

to kill yeast in a test tube. A 2010 study<br />

confirmed this strong antiyeast activity.<br />

In one paper, scientists confirmed<br />

that, from a collection of 14 tropical<br />

antifungal plants, pau d’arco proved<br />

to be the most potent medicinally.<br />

3. It’s Anti-Inflammatory<br />

Research shows that pau d’arco inhibits<br />

the release of specific chemicals that<br />

trigger an inflammatory response in<br />

the body. A 2012 study showed that<br />

pau d’arco blocked inflammatory<br />

pain by 30–50 percent compared to<br />

a placebo. A study in the Journal of<br />

Ethnopharmacology reported that<br />

a tea made from the bark blocked<br />

several inflammatory chemicals.<br />

The study’s authors determined that<br />

pau d’arco may work by suppressing<br />

the production of inflammatory<br />

prostaglandins.<br />

Other research has confirmed<br />

these anti-inflammatory capabilities.<br />

A 2017 study looked at the antiinflammatory<br />

polyphenols in the bark<br />

and concluded that they inhibited both<br />

cyclooxygenase-2 (COX-2) and COX-1<br />

enzymes, the main culprits behind many<br />

inflammatory symptoms. In the same year,<br />

pau d’arco was found to benefit osteoarthritis.<br />

The herb is rich in quercetin,<br />

a flavonoid popular with naturopathic<br />

doctors to quell inflammation related to<br />

allergies and other conditions.<br />

And a paper from <strong>2019</strong> indicated that<br />

pau d’arco may help protect nerves in<br />

Parkinson’s disease.<br />

4. It <strong>May</strong> Boost Weight Loss<br />

Pau d’arco may also aid weight loss.<br />

In one 16-week study, mice fed pau<br />

d’arco lost significantly more weight<br />

than those on a placebo. Part of the<br />

effect may be from a laxative action,<br />

as pau d’arco contains anthraquinones,<br />

the same type of laxative constituents<br />

as senna and aloe. A 2014 experiment<br />

indicated that pau d’arco attenuates<br />

increase in body weight and fatty<br />

liver from a high-fat diet.<br />

5. It Combats Fatigue<br />

Indigenous healers in South America<br />

use pau d’arco for a wide variety of other<br />

conditions, including fatigue. A 2018<br />

experiment found that a single dose of<br />

a polyphenol from the bark increased<br />

endurance. And a paper from <strong>2019</strong><br />

indicated that pau d’arco helped protect<br />

nerves in Parkinson’s disease, which is<br />

often associated with fatigue.<br />

How to Take Pau d’Arco<br />

Pau d’arco extract is available in<br />

capsule, tincture, and powder forms,<br />

and the chopped bark can be used to<br />

make tea. Traditionally, 10–15 grams<br />

of the bark is simmered in water for<br />

15 minutes and consumed as a tea 3 times<br />

per day, but higher doses are often used<br />

in natural medicine treatments. You can<br />

also find the herb in tea at a health food<br />

store. As a tea, pau d’arco has a pleasant,<br />

slightly sweet taste .<br />

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Clean<br />

Makeup<br />

Feel better about<br />

what you’re putting<br />

on your face by<br />

making the switch to<br />

all-natural cosmetics<br />


Drugstore and even high-end department store makeup can contain<br />

chemical ingredients, such as boron nitride, bismuth oxychloride, and<br />

dimethicone, as well as synthetic FD&C and D&C pigments, all of<br />

which have been linked to skin irritations. They often rely on parabens<br />

(methyl, propyl, butyl, and ethyl) to extend shelf life, which can cause<br />

allergic reactions. Commonly used preservatives imidazolidinyl urea<br />

and diazolidinyl urea are a primary cause of contact dermatitis.<br />

Foundations, concealers, bronzers, and blushes are in contact with<br />

your skin for hours, so they have a greater chance of causing irritation<br />

and introducing toxins. Natural formulas nourish skin with shea<br />

butter, argan oil, aloe vera, jojoba, and rose hip oil. Powder mineral<br />

makeup is made of microscopic flat crystals that overlap each other<br />

on the skin, creating a filtering layer that allows the skin to breathe<br />

while protecting it from pollutants. The minerals titanium dioxide<br />

and zinc oxide also provide broad-spectrum sun protection, although<br />

additional sunscreen is necessary for prolonged sun exposure.<br />

Beeswax-based mascaras and lipsticks are naturally moisturizing,<br />

while drugstore varieties rely on paraffin wax to make them creamy<br />

and plastic polymers to help them adhere. Mass-market lip-glosses may<br />

rely on hydrogenated polyisobutene, a petroleum-based ingredient,<br />

to make them shiny, while natural lip shines use botanical oils.<br />

Minerals add gloss and shimmer to natural lipsticks, and nonpetrochemical-based<br />

waxes and oils add nutrients. The result is<br />

lipsticks and glosses that perform like healing lip balms.<br />

With your palette of natural makeup you can look flawless<br />

and still know that what you’re putting on your face is safe.<br />

1<br />

2<br />

3<br />

30 • MAY <strong>2019</strong>

Did You Know?<br />

The Environmental Working<br />

Group (ewg.org) rates<br />

controversial makeup<br />

ingredients based on scientific<br />

studies, and also lists products<br />

that contain them.<br />

5<br />

1Create a variety of looks in a wink of time with Jane Iredale Solar Flare Eye<br />

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bronze and coral mineral colors. Extracts of pine bark and pomegranate nurture<br />

and protect sensitive eyelids. Apply solo or layered, wet or dry for soft or bold looks.<br />

Or use the powdered shades to fill brows, as a blush, or as a lip stain.<br />

2Pucker up to a pop of color and moisture with Gabriel Lipstick in Soft<br />

Berry. Jojoba, sesame, and safflower seed oils, plus sea fennel extract and<br />

aloe hydrate your lips, while minerals provide luxurious color.<br />

3<br />

Flash thicker, fuller lashes with Mineral Fusion Volumizing Mascara. Beeswax,<br />

aloe vera, and extracts of pomegranate and white tea leaf nourish lashes,<br />

while mineral color coats them without clumping, flaking, or smudging.<br />

4Flatter your flush with Juice Beauty Phyto-Pigments Last Looks Cream<br />

Blush in Seashell. Pigments from rose and purple carrots, plus age-defying<br />

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4<br />

5Multitask with Pacifica Alight Multi-Mineral BB Cream. This tinted moisturizer<br />

primes, illuminates, and perfects with mineral pigments, iris and rose stem<br />

cells, coconut water, and hyaluronic acid. The sheer application can be built<br />

up for more coverage of fine lines and uneven tone.<br />

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<br />

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Follow Us On...

WOMEN’S<br />

HEALTH<br />

6<br />



WOMEN<br />


By Lisa Turner<br />

32 • MAY <strong>2019</strong>

Men are more<br />

likely to die<br />

from cirrhosis,<br />

Parkinson’s disease,<br />

colon cancer, and<br />

physical injuries.<br />

But certain serious<br />

conditions are known<br />

to target women<br />

exponentially more<br />

often than men. Here<br />

are six of the most<br />

common.<br />



The main reason women get more UTIs?<br />

Simple anatomy. Because the urethra—<br />

the duct through which urine passes<br />

from the body—is shorter in women and<br />

closer to the anus, it’s easier for bacteria<br />

to migrate into the urinary tract and<br />

cause infections. Birth control methods,<br />

such as diaphragms or spermicides, and<br />

irritating feminine products can also<br />

contribute to the problem. To protect<br />

against UTIs, wipe from front to back<br />

after using the bathroom, empty<br />

your bladder as soon as possible after<br />

intercourse, and drink plenty of water—<br />

several studies have linked low urine<br />

output with increased risk of UTIs.<br />

Supplemental support:<br />

CRANBERRIES, in juice or capsules, are<br />

rich in proanthocyanidins, which may<br />

prevent bacteria, especially E. coli,<br />

from adhering to urinary tract cells.<br />

GOLDENSEAL, a potent antimicrobial<br />

herb, also helps keep bacteria away<br />

from the bladder wall.<br />

VITAMIN C increases the acidity of<br />

the urine, which helps kill bacteria.<br />

According to a study published in<br />

Acta Obstetricia et Gynecologica<br />

Scandinavica, 100 mg of vitamin C per<br />

day (along with iron and folic acid)<br />

significantly reduced UTI risk among<br />

pregnant women. Drinking hibiscus<br />

tea (rich in vitamin C) is also a good<br />

idea—a 2016 study looked at hibiscus<br />

tea for UTIs and kidney inflammation<br />

and found it to be effective.<br />

PROBIOTICS balance the urogenital flora<br />

and can significantly reduce the risk of<br />

recurrent UTIs.<br />

D-MANNOSE, a type of sugar sold in<br />

powdered form, has been shown to<br />

help inhibit E. coli from sticking to<br />

the bladder wall.<br />

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MAY <strong>2019</strong> • 33


2Conditions in which the body attacks its own cells and tissues<br />

strike women three times more than men, and they’re among the<br />

top 10 leading causes of death in American women. Women are also<br />

10 times more likely to have Hashimoto’s thyroiditis, an autoimmune<br />

condition marked by weight gain, cold hands and feet, depression,<br />

constipation, fatigue, and thinning hair. Sex hormones may play<br />

a role in autoimmune diseases, and some research suggests that<br />

variations in X chromosomes (women have two, men have<br />

one) increase the risk of autoimmune disease.<br />

Another theory: when women give birth, fetal<br />

cells may stick around in the body after pregnancy—<br />

sometimes for as long as 30 years—and can prompt<br />

an autoimmune response in mothers, says Brittany<br />

Henderson, MD, a board-certified endocrinologist<br />

and author (along with health writer Allison<br />

Futterman) of What You Must Know About<br />

Hashimoto’s Disease. Other triggers include infections,<br />

food allergies, environmental toxins, and stress.<br />

If you have Hashimoto’s or any other autoimmune<br />

disorder, it’s critical to identify immune system triggers and<br />

decrease them, says Henderson. Keep your immune system<br />

strong to protect against infection, identify food allergies, and<br />

avoid environmental toxins, including chemical household<br />

cleaners such as bleach, nonstick cookware, and pesticide<br />

residues in food, says Henderson. Switch to natural, nontoxic<br />

household cleaners, buy organic foods whenever possible,<br />

wash fruits and vegetables thoroughly, and use stainless steel<br />

cookware. And find ways to minimize your stress—in some studies,<br />

up to 80 percent of patients with autoimmune disorders<br />

reported uncommonly high stress before onset of symptoms.<br />

When choosing supplements, says Henderson, “Less is more, since<br />

some ingredients can impair thyroid hormone actions. Be as pure and<br />

clean as possible and be sure your supplements don’t have a ton of<br />

ingredients you can’t pronounce.”<br />

Supplemental support:<br />

ANTIOXIDANTS that protect against infections, including vitamin C,<br />

vitamin E, and liposomal glutathione, are especially important for<br />

thyroid disorders.<br />

ANTI-INFLAMMATORY COMPOUNDS, specifically vitamin A, vitamin D,<br />

and fi s h or krill oil.<br />

MINERALS, particularly iodine, zinc, magnesium, iron, and selenium<br />

to support the production of thyroid hormones.<br />

PROBIOTICS to protect against harmful bacteria that<br />

contribute to the development of food allergies, leaky<br />

gut, and chronic inflammation. Studies have linked a<br />

disruption in the microbiome with increased risk of<br />

autoimmune disorders. “Variety and concentration are<br />

the most important aspects,” says Henderson. Choose a<br />

product that contains 10 or more different strains.<br />

Giveaway!<br />

Enter to win 1 of 5 copies<br />

of What You Must Know<br />

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Email your name and address to<br />

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com to participate. Please put<br />

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subject line.<br />

Find ways to minimize<br />

stress. In some studies,<br />

up to 80 percent of patients<br />

with autoimmune disorders<br />

reported high stress.<br />


3Almost two-thirds of Americans<br />

diagnosed with Alzheimer’s are<br />

women, and women in their 60s are<br />

twice as likely to develop Alzheimer’s<br />

as breast cancer. It’s thought that<br />

genetics and hormones play a<br />

significant role—studies suggest<br />

that estrogens protect against betaamyloid,<br />

a compound that accumulates<br />

in the brain, disrupting communication and<br />

killing brain cells. When estrogen levels decline<br />

during and after menopause, women are at a<br />

higher risk.<br />

To protect your brain, start with a healthy<br />

diet: studies show that a higher consumption<br />

of fruits and vegetables protects against<br />

Alzheimer’s and enhances cognitive function.<br />

Regular exercise has also been shown to<br />

protect against Alzheimer’s.<br />

Supplemental support:<br />

MCTS (medium-chain triglycerides) have been shown<br />

to reduce mental decline, as well as treat cognitive<br />

dysfunction. Use MCT or coconut oil.<br />

ACETYL-L-CARNITINE (ALC) may reduce mental<br />

deterioration in Alzheimer's patients.<br />

COENZYME Q10 is a neuroprotective antioxidant, and<br />

some studies suggest that it may also reduce the risk<br />

of Alzheimer’s.<br />

PHOSPHATIDYLSERINE (PS) can improve memory and<br />

enhance cognitive function. Some studies suggest<br />

that PS causes structural changes in<br />

neurons, so benefits may continue<br />

even after treatment stops.<br />

HUPERZINE A, traditionally used in<br />

Chinese medicine as a treatment<br />

for Alzheimer’s, has been shown<br />

to significantly improve memory,<br />

and cognitive skills and abilities in<br />

Alzheimer’s patients.<br />

TRY: Natural Factors WomenSense ThyroSense Thyroid Formula<br />

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34 • MAY <strong>2019</strong>


4Anorexia, bulimia, and other eating<br />

disorders affect 10 times as many women<br />

as men, and more women die from<br />

anorexia than any other mental health<br />

problem. Researchers believe that<br />

hormonal issues, societal influences<br />

around body image, personality traits<br />

such as perfectionism, and psychological<br />

factors including low self-esteem all play<br />

a role in eating disorders. Additionally,<br />

sexual abuse, trauma, and rape—more<br />

prevalent in women—are linked<br />

with increased risk of eating<br />

disorders, especially bulimia.<br />

If you have a serious eating<br />

disorder, professional help<br />

is critical. Do not try to<br />

self-treat. If you’re recovering<br />

from an eating disorder,<br />

some studies suggest that<br />

supplements that may help.<br />

Supplemental support:<br />

ZINC deficiency has been loosely<br />

implicated in eating disorders, and one<br />

small study suggests that zinc supplements<br />

may help enhance weight gain and<br />

stabilize mood in women with anorexia.<br />

DIGESTIVE ENZYMES can help rebuild a<br />

healthy digestive system—many women<br />

with eating disorders suffer from<br />

gastrointestinal issues. If you suffer from<br />

binge eating disorder, look for a formula<br />

with betaine HCL, which helps break<br />

down protein, the precursor to amino<br />

acids (important for mood).<br />

TRYPTOPHAN helps balance the<br />

brain chemical serotonin, linked<br />

with changes in hunger and<br />

mood. Low levels of tryptophan<br />

are linked with eating disorders,<br />

especially bulimia.<br />

TRY: Doctor’s Best L-Trptophan TryptoPure<br />


Characterized by weak, brittle bones, osteoporosis is four times more common<br />

in women than in men. The main reasons: women naturally tend to have smaller,<br />

thinner bones, and women tend to lose bone at a younger age and at a more rapid<br />

pace than men. Also, estrogen protects bones, so when estrogen levels drop sharply<br />

during menopause, women are at risk for bone loss and osteoporosis. Women are also<br />

more likely to diet and/or have eating disorders, leading to nutrient deficiencies that<br />

can impact bones. During pregnancy, the developing baby will take calcium from the<br />

mother’s bones if the mother isn’t getting enough calcium in her diet to meet its needs.<br />

To protect your bones, make sure that your diet includes lots of fruits and vegetables,<br />

with enough protein, calcium, magnesium, vitamins D and K, and other bone-building<br />

nutrients. And engage in regular weight-bearing activities, such as jogging, tennis, or<br />

step aerobics—they’ve been shown to improve bone strength and density.<br />

Supplemental support:<br />

CALCIUM, especially in combination with vitamin D, protects against bone loss and<br />

prevents fractures in women with osteoporosis. In one study, calcium combined<br />

with vitamin D reduced risk of fractures by roughly 25 percent.<br />

VITAMIN K, a fat-soluble vitamin, can increase bone density<br />

and prevent bone loss, especially in combination with calcium<br />

and vitamin D.<br />

MAGNESIUM works in conjunction with vitamin D to keep<br />

calcium levels normal in the bones. Deficiencies are linked<br />

with bone loss and higher risk of fractures.<br />


Women are nearly twice as likely<br />

as men to be diagnosed with depression.<br />

Part of this is biological, related to<br />

hormonal shifts, especially during<br />

puberty, after giving birth, and before<br />

and during menopause. Women also tend<br />

to internalize stress, leading to lower<br />

brain function in areas responsible for<br />

mood. And life circumstances such as<br />

societal pressures, anxiety—women are<br />

more than twice as likely as men to be<br />

affected—and sexual trauma are linked<br />

with a higher risk of depression.<br />

If you suffer from severe depression,<br />

seek medical help. For occasional blues<br />

or lowered mood, support your neurotransmitters—the<br />

brain’s messengers that<br />

control mood—with a balanced diet low in<br />

sugar and refined carbohydrates and high<br />

in lean protein, vegetables, and omega-3s.<br />

Supplemental support:<br />

ST. JOHN’S WORT has been shown to work<br />

as well as some antidepressants for mild<br />

and moderate depression, according to<br />

a 2008 review of 29 studies.<br />

PROBIOTICS play a key role in gut health,<br />

which influences mood. Studies show<br />

that probiotic supplementation is<br />

linked with a significant reduction in<br />

depression.<br />

SAME (S-adenosyl methionine), a compound<br />

produced by the body, may help alleviate<br />

depression. In some studies, it was<br />

superior to a prescription drug.<br />

B VITAMINS—most notably folate—<br />

play an intricate role in mood and<br />

neurotransmitter production. Many<br />

studies show that<br />

folate deficiency is<br />

prevalent in patients<br />

with depression. Low<br />

B 6<br />

and B 12<br />

levels are<br />

also commonly found<br />

in cases of depression.<br />

TRY: Nordic Naturals<br />

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TRY: Garden of Life mykind Organics Organic Plant Calcium<br />

Lisa Turner is a chef, food writer, product developer, and nutrition<br />

coach in Boulder, Colo. She has more than 20 years of experience in<br />

researching and writing about nourishing foods, and coaching people<br />

toward healthier eating habits. Find her at lisaturnercooks.com.<br />

MAY <strong>2019</strong> • 35

36 • MAY <strong>2019</strong>



Avoid these 7 ingredients, sometimes hidden in<br />

“healthy” foods By Vera Tweed<br />

Wouldn’t it be nice to have a personal chef who<br />

shops for organic, locally produced food and<br />

prepares all your meals and snacks from<br />

scratch? It would certainly be a delicious way to eat a<br />

diet that’s clean and nutritious. But most of us live in the<br />

real world, where convenience is king, and packaged<br />

and prepared foods substitute for the idyllic chef.<br />

To help you navigate today’s complex food choices,<br />

here are 7 pitfalls to avoid:<br />


Gluten sensitivity is skyrocketing, and it parallels the<br />

increase of gluten in our food. We eat more wheat than<br />

we did a few decades ago, and extra gluten is added to<br />

many packaged and processed foods, from sauces and<br />

soups to sausages, cold cuts, and even veggie burgers.<br />

Oddly enough, whole wheat bread may well contain<br />

more added gluten than its refined cousin, to counteract<br />

the naturally dense consistency of whole grain bread. Added<br />

gluten gives bread a spongier, more desirable texture.<br />

Although the phenomenon isn’t fully understood,<br />

eating large amounts of gluten may lead to intolerance.<br />

In nature, gluten is found in all types of wheat, rye,<br />

and barley, but oats, other grains, and other foods may<br />

also be contaminated with gluten if they’re not labeled<br />

“gluten-free.”<br />

MAY <strong>2019</strong> • 37

A Low-Gluten Diet Improves Health<br />

A Scandinavian study compared the effects of diets that were low and high in gluten,<br />

and found that when healthy, middle-aged adults ate a low-gluten diet for 8 weeks,<br />

they felt better and effortlessly lost a little weight. Low-gluten eaters also experienced<br />

less chronic inflammation as well as improvements in the quality of gut bacteria,<br />

peptide YY (a hormone that regulates hunger).<br />

The low-gluten diet contained about 2 grams of gluten per day, equivalent to<br />

about one slice of American bread. The high-gluten diet contained about 18 grams<br />

per day—still less than the estimated American average of about 22 daily grams.<br />

Although gluten quantity isn’t listed on food labels, you can sometimes estimate<br />

it. Gluten makes up 70–75 percent of the protein in wheat. Therefore, if one slice of<br />

wheat bread contains 3 grams of protein, it likely contains a bit more than 2 grams of<br />

gluten. A sandwich with 2 slices would contain between 4 and 5 grams.<br />


Glyphosate, the active ingredient in<br />

Roundup, is the most widely used weed<br />

killer around the world. It isn’t allowed<br />

in organic farming, but is sprayed on most<br />

conventionally grown corn and soy, which<br />

are genetically modified to withstand<br />

the herbicide’s toxicity. In addition,<br />

glyphosate is sprayed on wheat and<br />

other grains at harvest time to speed<br />

up the ripening process. And meat and<br />

milk from animals that eat glyphosatecontaminated<br />

grain can contain residues.<br />

Scientists from the United States and<br />

Germany found that glyphosate disrupts<br />

38 • MAY <strong>2019</strong><br />

gut bacteria and hormones, damages<br />

DNA, and is linked to cancer and a host<br />

of other diseases, including Parkinson’s,<br />

Alzheimer’s, and multiple sclerosis.<br />

The weed killer also impairs the heart’s<br />

ability to generate energy and kills liver<br />

cells that are essential for detoxification,<br />

according to research at Wake Forest<br />

University in Winston-Salem, N.C.<br />

Another German study found that<br />

people who ate conventionally produced<br />

food, including grains, vegetables, dairy<br />

products, and meat, had the highest levels<br />

of glyphosate in their bodies, and high<br />

levels correlated with chronic illness.<br />

Did You<br />

Know?<br />

Since 1977, the amount<br />

of gluten added to breads<br />

and other foods has<br />

tripled, according to<br />

USDA research.<br />

Researchers noted: “The presence of<br />

glyphosate residues in both humans and<br />

animals could haul the entire population<br />

toward numerous health hazards.”<br />


Residues from pesticides used<br />

to kill bugs that can damage<br />

crops also remain on our<br />

food. A French study of<br />

69,000 adults found that<br />

those who ate organic<br />

food most of the time had<br />

25-percent lower odds<br />

of cancer and significantly<br />

lower risk of diabetes than<br />

those who never ate organic food.<br />

Conventional fruits and vegetables were<br />

the top pesticide sources, followed by soy<br />

foods, legumes, grains, breads, and cereals.<br />

While the same pesticides cannot be<br />

used in organic farming, the chemicals<br />

can drift and contaminate neighboring<br />

fields. But compared to conventional<br />

foods, organic foods still contain only a<br />

trace or none, and eating mostly organic<br />

food can dramatically reduce pesticide<br />

levels in your body.<br />

One study found that one week of<br />

eating 80-percent organic, instead of<br />

80-percent conventional food, reduced<br />

levels of organophosphates— neurotoxins<br />

and likely carcinogens—by 89 percent.<br />

Another found that 6 days of eating<br />

an all-organic diet reduced levels of<br />

these by 95 percent, and levels of other<br />

pesticides by 37–83 percent, depending<br />

on the chemical.<br />



More than 2,000 synthetic preservatives,<br />

colors, and other chemicals are used in<br />

conventional—not organic—packaged<br />

foods, according to a report by the nonprofit<br />

Environmental Working Group: Organic:<br />

The Original Clean Food. And the lack of<br />

FDA oversight may surprise you.<br />

“The same companies that manufacture<br />

food chemicals are allowed to declare<br />

them safe,” says Melanie Benesh, EWG<br />

legislative attorney and report coauthor.<br />

“It’s like the fox guarding the hen

WHAT TO DO<br />

If you aren’t following a gluten-free diet, go easy on grains and avoid foods with added<br />

gluten, which is listed as a separate ingredient. In addition, look for foods that don’t<br />

contain artificial flavors, colors, or preservatives.<br />

Eating organic food is the simplest way to avoid most pitfalls, but when this isn’t<br />

possible, the nonprofit Environmental Working Group has identified the “Dirty Dozen”<br />

—fruits and vegetables with the highest pesticide levels. These are most important to<br />

buy organic (ranked from most toxic to least):<br />

1<br />

Strawberries<br />

7<br />

Peaches<br />

2<br />

Spinach<br />

8<br />

Cherries<br />

3<br />

Kale<br />

9<br />

Pears<br />

house.” Some of these additives are likely<br />

or known carcinogens and endocrine<br />

disruptors, or have other potentially<br />

adverse health effects.<br />

In comparison, less than 40 synthetic<br />

ingredients are allowed in organic packaged<br />

food, including vitamins, fibers, and<br />

substances used to clean manufacturing<br />

equipment. Their safety is reviewed by<br />

independent experts every five years.<br />

Organic food cannot contain artificial<br />

flavors, colors, or preservatives.<br />


FOODS (GMOS)<br />

Starting in 2020, some labeling of GMOs<br />

will be required, but meanwhile, any<br />

disclosure is voluntary. Foods modified<br />

to withstand toxic weed killers, such<br />

as corn and soy, may contain higher<br />

chemical residues. In other cases, there<br />

is debate about the risk of foreign genes<br />

acting as allergens.<br />

6BPA<br />

Short for bisphenol-A, BPA disrupts<br />

hormones and can contribute to weight<br />

gain and possibly diabetes, high blood<br />

pressure, and heart disease. BPA is<br />

found in the linings of cans, plastic<br />

containers, paper receipts, and fast-food<br />

meat products.<br />

4<br />

Nectarines<br />

10<br />

Tomatoes<br />

5<br />

Apples<br />

11<br />

Celery<br />

6<br />

Grapes<br />

12<br />

Potatoes<br />

A study at California Polytechnic State<br />

University in San Luis Obispo found<br />

that women who switched to BPA-free<br />

food containers and cosmetics for three<br />

weeks had significantly lower levels of<br />

the chemical in their bodies. And, they<br />

lost some weight.<br />



Although their risk is still being debated,<br />

phthalates are banned from toys in the<br />

U.S., are known to disrupt hormones, and<br />

have been linked to high blood pressure,<br />

diabetes, heart disease, and cancer. For<br />

years, plastic containers, skincare and<br />

hair products, and synthetic fragrances<br />

have been known sources of phthalates.<br />

But these problematic chemicals are also<br />

found in fast food.<br />

Testing of nearly 9,000 people,<br />

at The George Washington University<br />

in Washington, D.C., found levels of<br />

these chemicals were up to 40 percent<br />

higher in people who had eaten fast food<br />

during the previous 24 hours. Fast-food<br />

items that contributed to high levels<br />

of phthalates included meat and foods<br />

made with grain, such as bread, pizza,<br />

burritos, rice, noodles, and cakes. As if<br />

there already weren’t enough reasons<br />

to avoid fast food, this is another one.<br />


• Non-GMO Project Verified foods<br />

• Grass-fed meat<br />

• Pasture-raised chickens and eggs<br />

• Meat and dairy products from<br />

animals raised without antibiotics<br />

or rBST, a widely used synthetic<br />

hormone<br />


• The Non-GMO Project Shopping<br />

Guide: livingnongmo.org<br />

• The Environmental Working Group’s<br />

Healthy Living App: ewg.org/apps<br />

• The Center for Food Safety:<br />

centerforfoodsafety.org<br />



According to the USDA, non-organic<br />

versions of the following six foods are<br />

typically genetically modified:<br />

1. Corn<br />

2. Soybeans<br />

3. Sugar beets<br />

4. Papaya (U.S.-grown)<br />

5. “Arctic” varieties of apples<br />

6. AquAdvantage salmon<br />

Some of these four foods may also be<br />

genetically modified:<br />

1. Alfalfa<br />

2. Canola<br />

3. Potatoes (Atlantic, ranger russet,<br />

russet burbank, and white russet)<br />

4. Squash (zucchini, yellow straightneck,<br />

and yellow crookneck)<br />

Many health food stores refuse to sell<br />

GMO foods. In addition, the nonprofit<br />

Non-GMO Project has verified and<br />

certified more than 50,000 foods that<br />

don’t contain GMOs. For details, visit<br />

livingnongmo.org.<br />

MAY <strong>2019</strong> • 39


Food Therapy<br />

to Fight Fatty Liver<br />

The first place to start is by switching to foods and drinks<br />

with no added sugars /// BY MELISSA DIANE SMITH<br />

: I’ve had non-alcoholic fatty liver disease (NAFLD) for about a year, but this is shocking:<br />

My 12-year-old son and my 19-year-old son both were recently diagnosed with it!<br />

How common is NAFLD, why does it develop, is it common for teens to have it, and are<br />

there simple things I can do, nutritionally speaking, to improve this condition?<br />

—Fidela G., Los Angeles<br />

Melissa Diane<br />

Smith is an<br />

internationally<br />

known journalist and<br />

holistic nutritionist who<br />

has more than 20 years of<br />

clinical nutrition experience<br />

and specializes in using<br />

food as medicine. She is<br />

the cutting-edge author<br />

of Going Against GMOs,<br />

Going Against the Grain,<br />

and Gluten Free<br />

Throughout the Year, and<br />

the coauthor of Syndrome<br />

X. To learn about her<br />

books, long-distance<br />

consultations, nutrition<br />

coaching programs, or<br />

speaking, visit her<br />

websites:<br />

melissadianesmith.com<br />

and againstthegrainnutrition.com.<br />

people who hear the term<br />

a:Many<br />

fatty liver disease automatically<br />

think the condition only develops in<br />

people who drink too much alcohol. But<br />

non-alcoholic fatty liver disease (NAFLD)<br />

is spreading rapidly and is now the most<br />

common chronic liver disease in both<br />

children and adults in the United States.<br />

NAFLD is a condition in which<br />

excess fat is stored in your liver. Added<br />

dietary sugar, particularly fructose, is<br />

implicated in contributing to the<br />

development of NAFLD, and<br />

avoiding added sugar is the<br />

main dietary strategy for treating the<br />

condition. A recent study found that<br />

overweight children with NAFLD sharply<br />

reduced the amount of fat and inflammation<br />

in their livers by cutting soft drinks,<br />

fruit juices, and foods with added sugars.<br />

Eating more vegetables and fruits and as<br />

many organic foods as possible are other<br />

beneficial strategies.<br />

The Skinny on Fatty Liver<br />

Between 30 and 40 percent of adults<br />

in the United States have NAFLD,<br />

according to the National Institute<br />

of Diabetes and Digestive and Kidney<br />

Diseases. Close to 10 percent of U.S.<br />

children ages 2–19 also have the condition,<br />

and it is more common in boys<br />

than girls. Research has demonstrated<br />

that NAFLD is also a growing problem<br />

among Millennials: In young adults,<br />

ages 18–35 years old, NAFLD has risen<br />

almost 2.5 times over three decades<br />

(from 9.6 percent in 1988–1994 to<br />

24 percent in 2005–2010).<br />

The condition is more common in<br />

people who are obese, and those who<br />

have type 2 diabetes or metabolic<br />

syndrome (which involves abdominal<br />

obesity, hypertension, elevated<br />

fasting blood sugar, high triglycerides,<br />

or low high-density lipoprotein<br />

[HDL] levels). It’s also associated<br />

with insulin resistance and high<br />

insulin levels even in lean people<br />

with normal blood sugar levels.<br />

While NAFLD occurs in people<br />

of all races, it is most frequently<br />

seen in Hispanics, followed by<br />

non-Hispanic whites.<br />

Fatty liver disease typically has few<br />

symptoms, and many people who have<br />

it don’t know it. But the condition raises<br />

the risk of developing type 2 diabetes<br />

and heart disease, and it is associated<br />

with compromised reproductive health<br />

40 • MAY <strong>2019</strong>

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in both men and women. It can progress<br />

into a more severe liver condition called<br />

non-alcoholic steatohepatitis (NASH),<br />

which is a leading cause of liver cancer,<br />

cirrhosis, and liver transplants. About<br />

3–12 percent of adults in the United<br />

States have NASH.<br />

The Benefits of Switching<br />

to No Added Sugar<br />

According to new research published<br />

in the Journal of the American Medical<br />

Association, avoiding foods and drinks<br />

with added sugars is an effective diet<br />

strategy for alleviating NAFLD, at least in<br />

teens. Researchers recruited 40 children<br />

with an average age of 13 who had fatty<br />

liver disease, and randomly assigned<br />

them to either a group that remained on<br />

their usual diets, or a group that limited<br />

added sugars.<br />

Researchers asked the families of<br />

children on the limited-sugar diet to follow<br />

the diet too; they helped the families<br />

by swapping lower-sugar alternatives<br />

for foods that were typically consumed<br />

within the household in a typical week.<br />

For example, in place of yogurts, salad<br />

dressings, sauces, and breads that<br />

contained added sugar, the families<br />

were provided with versions of those<br />

foods that did not contain added sugar.<br />

Fruit juices, soft drinks, and other sweet<br />

drinks were forbidden.<br />

After eight weeks, the low-sugar<br />

group had reduced their added sugar<br />

intake to just 1 percent of daily calories<br />

compared to 9 percent in the control<br />

group. The children with NAFLD in<br />

the low-sugar group had a 31 percent<br />

reduction in liver fat, on average,<br />

compared to no change in the control<br />

group. They also had a 40 percent<br />

drop in their levels of alanine aminotransferase,<br />

or ALT, a liver enzyme that<br />

rises when liver cells are damaged or<br />

inflamed. Although this study focused<br />

on diet therapy to improve fatty liver<br />

disease in children, other research<br />

suggests, and many holistic practitioners<br />

recommend, eliminating added sugar<br />

as a key strategy for anyone with NAFLD,<br />

no matter his or her age.<br />



Milk thistle is an herb known for its liver-protecting effects. Its active ingredient is<br />

silymarin, which has antioxidant properties. Some studies have found that silymarin,<br />

by itself or in combination with vitamin E, may help reduce insulin resistance,<br />

inflammation, and liver damage in people with non-alcoholic fatty liver disease.<br />

The dosages of milk thistle extract used in these studies were 250–376 mg per day.<br />

Medically speaking, silymarin is considered an option for treatment, especially in<br />

conjunction with a low-calorie diet and physical activity.<br />

Other Recommended Strategies<br />

To further make food your best medicine<br />

for fighting NAFLD, try the following<br />

dietary recommendations, in addition to<br />

cutting out added sugar:<br />

Eat More Vegetables and Fruits<br />

Polyphenols, including quercetin,<br />

epigallocatechin gallate, anthocyanins,<br />

and resveratrol, which are found in<br />

fresh vegetables, fruits, plant extracts,<br />

and herbs, help prevent NAFLD by<br />

exerting lipid-lowering, antioxidant,<br />

anti-inflammatory, and antifibrotic<br />

properties. Therefore, consumption<br />

of fruits and vegetables rich in<br />

polyphenols is recommended to<br />

prevent the development of NAFLD.<br />

Good food sources of quercetin<br />

include onions, peppers, and asparagus.<br />

Epigallocatechin gallate is found in<br />

green tea. Berries and purple sweet<br />

potatoes are rich in anthocyanins,<br />

and resveratrol is found in grapes,<br />

blueberries, and cranberries.<br />

One of the best ways to eat more<br />

veggies is to substitute them for grains.<br />

For example, have chicken and a double<br />

serving of non-starchy vegetables instead<br />

of a chicken sandwich on a bun.<br />

Go Organic as Much as Possible<br />

The liver not only plays an important<br />

role in the digestion, it also helps rid the<br />

body of toxins, including pesticides that<br />

are sprayed on conventionally produced<br />

foods. One pesticide of special concern<br />

is glyphosate-based Roundup. In a 2016<br />

study, researchers concluded that even<br />

in “extremely low doses,” rats exposed<br />

to Roundup developed NAFLD over<br />

a two-year period. To reduce your<br />

exposure to pesticides and reduce the<br />

burden on your liver, look for foods<br />

that bear the USDA organic seal, which<br />

means they haven’t been sprayed with<br />

these noxious chemicals.<br />

Do you have a question for the nutritionist? We would<br />

love to hear from you. Please email your questions to<br />

bnaskthenutritionist@gmail.com.<br />

42 • MAY <strong>2019</strong>

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8 Foods to Fight High<br />

Blood Pressure<br />

Tasty ways to combat hypertension and reduce your<br />

risk of heart attack and stroke /// BY LISA TURNER<br />

Nearly half of U.S. adults have high blood<br />

pressure, according to 2018 data from<br />

the American Heart Association, and<br />

the number of deaths from high blood<br />

pressure increased by almost 38 percent.<br />

The good news: in many cases, it can<br />

be controlled by dietary changes alone.<br />

The DASH (Dietary Approaches to Stop<br />

Hypertension) diet—which avoids salt,<br />

alcohol, and caffeine, and emphasizes<br />

vegetables, fruits, low-fat dairy, legumes,<br />

nuts, seeds, and whole grains—has been<br />

shown to reduce blood pressure in just<br />

two weeks. Some foods are especially<br />

beneficial, so load your plate with these<br />

eight and protect yourself from heart<br />

attack and stroke.<br />

Beet greens<br />

are rich in<br />

magnesium,<br />

antioxidants,<br />

and potassium,<br />

a mineral that balances the effects<br />

of sodium in the body. A number of<br />

studies link dietary potassium with<br />

reduced blood pressure, and several<br />

meta-analyses show that high potassium<br />

intake drops the risk of stroke by about<br />

25 percent. Other high-potassium<br />

foods include potatoes, sweet potatoes,<br />

mushrooms, spinach, lima beans,<br />

zucchini, and tomatoes.<br />

Recipe Tips: Chop beet greens and sauté<br />

with leeks, garlic, black olives, and red<br />

pepper flakes; toss whole beet greens<br />

with diced sweet potatoes, white potatoes,<br />

and olive oil, and roast until tender; mix<br />

beet greens with steamed green beans,<br />

tomatoes, and feta cheese, and drizzle<br />

with a garlicky lemon dressing.<br />

Pomegranates<br />

are high in polyphenols,<br />

antioxidants with a<br />

beneficial effect on<br />

blood pressure and<br />

cardiovascular disease. In one study,<br />

people who drank a cup or more of<br />

pomegranate juice daily showed a<br />

decrease in both systolic (the maximum<br />

pressure your heart exerts while<br />

beating) and diastolic (the amount<br />

of pressure in your arteries between<br />

beats) numbers.<br />

Recipe Tips: Toss pomegranate seeds<br />

with shaved Brussels sprouts, chopped<br />

pecans, and a lemon-olive oil dressing;<br />

make salsa with pomegranate seeds,<br />

chopped grapefruit segments, red onion,<br />

serrano peppers, and lime juice; toss grilled<br />

shrimp with pomegranate seeds, shaved<br />

carrots, and arugula.<br />

Flax is high in<br />

omega-3 fats, lignans,<br />

and fiber, all of which<br />

help protect against<br />

high blood pressure.<br />

In one study, people with hypertension<br />

who ate flax for six months showed a<br />

reduction in both systolic and diastolic<br />

blood pressure. Whole flax seeds have<br />

a more powerful effect than flax oil.<br />

Other seeds, such as pumpkin and<br />

sunflower seeds, are also high in<br />

potassium and magnesium, and may<br />

have similar effects on blood pressure<br />

and overall cardiovascular health.<br />

Recipe Tips: Grind flax, sesame, sunflower,<br />

and pumpkin seeds, and use as a healthy<br />

breading for grilled chicken or fish; add<br />

ground flax, yogurt, and pistachios to<br />

waffle mix; stir flax seeds into almond<br />

butter for a crunchy sandwich spread.<br />

Pistachios<br />

are rich in healthy<br />

fats, plus magnesium,<br />

potassium, and other<br />

compounds that reduce blood pressure.<br />

In one study, people with high LDL<br />

cholesterol who ate one serving a day<br />

of pistachios had lower systolic blood<br />

pressure. Additional studies have<br />

suggested that other nuts may also<br />

have beneficial effects on blood<br />

pressure and blood vessel function.<br />

Recipe Tips: Toss baby spinach leaves with<br />

toasted pistachios, dried cherries, grapefruit<br />

segments, and low-fat goat cheese; make<br />

pesto from pistachios, basil, spinach, olive<br />

oil, and garlic; purée low-fat yogurt, honey,<br />

cardamom, saffron, and pistachios, and<br />

freeze in an ice cream maker for healthy ice<br />

cream with a Middle Eastern flair.<br />

Beets are high in<br />

polyphenols and nitric<br />

oxide, a compound that<br />

reduces inflammation<br />

and promotes vasodilation<br />

(widening of arteries) to reduce blood<br />

pressure. In one study, people who drank<br />

beet juice mixed with apple juice showed<br />

a reduction in systolic blood pressure<br />

only six hours later; other studies have<br />

shown similar results. Leafy greens and<br />

garlic also help increase nitric oxide in<br />

the body, reduce blood pressure, and<br />

protect against hypertension.<br />

Recipe Tips: Thinly slice beets, toss with<br />

olive oil and minced rosemary, and roast<br />

until crispy; mix beet, carrot, and apple<br />

juice for a healing morning beverage;<br />

purée cooked beets with tahini (sesame<br />

seed paste), olive oil, lemon juice, garlic,<br />

and cumin, and top with black sesame<br />

seeds for a vibrant hummus.<br />

44 • MAY <strong>2019</strong>



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Wheat Berry Salad with Pomegranates & Pistachios<br />

Serves 4<br />

This sweet-and-savory side combines foods shown to benefit blood pressure with a creamy,<br />

yogurt-based dressing laced with lime. Lean protein makes it a full meal; use pre-cooked<br />

rotisserie chicken or cubed tofu. To make this recipe gluten-free, try sorghum or brown<br />

rice in place of wheat berries.<br />

1 cup dry wheat berries<br />

½ cup low-fat plain Greek<br />

yogurt<br />

2 Tbs. lime juice<br />

2 Tbs. agave syrup<br />

½ cup pomegranate<br />

seeds<br />

½ small red onion,<br />

diced<br />

¼ cup pistachios<br />

2 cups baby arugula<br />

8 oz. cubed cooked<br />

chicken or tofu<br />

Crumbled goat<br />

cheese (optional)<br />

1. Rinse wheat berries under cold running<br />

water in colander. Transfer to large, heavy<br />

saucepan, and add 2 cups water. Bring to<br />

a boil, reduce heat, and simmer, partly<br />

covered, 50 minutes to 1 hour, or until<br />

tender but suntil firm. Drain, rinse, and let cool.<br />

2. While wheat berries are cooking, whisk<br />

together yogurt, lime juice, and agave in<br />

small bowl. Set aside.<br />

3. Transfer wheat berries to large bowl, and<br />

add pomegranate seeds, onion, pistachios,<br />

arugula, and chicken or tofu. Add yogurt<br />

dressing, and toss to mix well. Season<br />

with salt and pepper.<br />

4. Chill 30 minutes before serving to allow<br />

flavors blend, or divide among four<br />

serving plates. Top with goat cheese, if<br />

desired, before serving.<br />

Per serving (with chicken): 370 cal; 29g prot;<br />

7g total fat (1.5 sat fat); 49g carb; 50mg chol;<br />

55mg sod; 8g fiber; 12g sugar<br />


Hibiscus tea<br />

is rich in phenols<br />

and anthocyanins,<br />

antioxidants that<br />

help normalize<br />

cholesterol and<br />

lower blood pressure. In one study,<br />

people who drank three servings a day<br />

of hibiscus tea showed reductions in<br />

both systolic and diastolic blood pressure.<br />

In another study, hibiscus tea was as<br />

effective at lowering blood pressure<br />

as the blood pressure medication<br />

Captopril. It was also more effective than<br />

hydrochlorothiazide (HCTZ), a diuretic<br />

used to treat hypertension, without<br />

causing the electrolyte imbalances<br />

associated with the drug.<br />

Recipe Tips: Mix pomegranate juice, cooled<br />

hibiscus tea, and sparkling water for a<br />

refreshing mocktail; freeze strong-brewed<br />

hibiscus tea and mint leaves in ice cube<br />

trays and add to sparkling water; simmer<br />

hibiscus and rooibos tea leaves with ginger<br />

slices and cinnamon sticks, then strain and<br />

serve hot with honey.<br />

Yogurt and other<br />

dairy products may<br />

protect against<br />

high blood pressure.<br />

One review found a<br />

link between low-fat dairy, especially<br />

yogurt, and a reduced risk of hypertension;<br />

cheese did not show the same<br />

effect. In another study, women who ate<br />

five or more servings of yogurt per week<br />

showed a 20 percent reduction in their<br />

risk for developing high blood pressure.<br />

Researchers believe calcium, magnesium,<br />

phosphorus, and other nutrients in dairy<br />

play a role. In addition, dairy products<br />

contain peptides, compounds with<br />

bioactive properties shown to affect<br />

blood pressure.<br />

Recipe Tips: Whisk yogurt with tomato<br />

sauce, garlic, and rosemary, and simmer for<br />

a creamy pasta sauce; combine yogurt,<br />

quick oats, flax seeds, and honey, and<br />

refrigerate overnight for instant breakfast<br />

oats; sauté baby spinach with garlic, curry<br />

powder, and cumin seeds, and stir in yogurt<br />

for a creamy Indian side.<br />

Wheat berries<br />

and other whole grains<br />

are high in fiber and<br />

other compounds that<br />

protect against high<br />

blood pressure. In one study, people<br />

who ate three servings of whole wheat<br />

or other whole grains had reduced<br />

systolic blood pressure. Other studies<br />

show similar effects, and whole grains in<br />

general are linked with a reduction in<br />

the risk of overall cardiovascular disease.<br />

Enjoy if you're not sensitive to glutencontaining<br />

grains or grains in general.<br />

Recipe Tips: Soak wheat berries in water<br />

overnight, then add to salads or oatmeal<br />

for a chewy, intriguing texture; cook wheat<br />

berries until tender, then sauté with wild<br />

mushrooms, leeks, thyme, and walnuts<br />

for a healthy pilaf; combine cooked or<br />

soaked wheat berries with green onions,<br />

diced carrots, red peppers, arugula, and a<br />

balsamic vinaigrette.<br />

Lisa Turner is a chef, food writer, product developer, and nutrition<br />

coach in Boulder, Colo. She has more than 20 years of experience in<br />

researching and writing about nourishing foods, and coaching people<br />

toward healthier eating habits. Find her at lisaturnercooks.com.<br />

46 • MAY <strong>2019</strong>


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MAY <strong>2019</strong> • 47


Fresh & Bright<br />

Spring Lamb Chops<br />

Lamb is one of the cleanest and most nutrient-dense<br />

meats around, and it tastes especially great grilled<br />


I admit to being more than a little<br />

sentimental when it comes to lamb (and<br />

deer). But the truth is that lamb meat is a<br />

real nutritional bonanza. It contains more<br />

iron than chicken or fish, its fat is evenly<br />

divided between monounsaturated and<br />

saturated, it’s a good source of vitamin B 12<br />

,<br />

and—best of all—it’s generally not shot<br />

full of antibiotics, steroids, and hormones<br />

the way factory-farmed beef is. Most of<br />

the lamb we eat comes from Australia and<br />

New Zealand, neither of which generally<br />

raises sheep on factory farms.<br />

And then there’s the taste. These chops<br />

are moist and flavorful. Your mouth will<br />

water when you smell them grilling.<br />

Like any meat or fish, lamb chops<br />

shouldn’t be grilled on super-high flames.<br />

Those flames look pretty, but they create<br />

bad compounds that you really don’t<br />

want to put into your body, including<br />

HCAs (heterocyclic amines) and PAHs<br />

(polycyclic aromatic hydrocarbons).<br />

So keep the flame low, savor the smell,<br />

and enjoy the incredible taste of this<br />

delicious spring dish. —Dr. Jonny<br />


True extra-virgin olive oil (EVOO) is highly anti-inflammatory and rich in biophenols that<br />

help protect cholesterol from oxidative stress (and cholesterol isn’t really a problem until it’s<br />

damaged by oxidation). And research has shown that a Mediterranean diet supplemented<br />

with four or more tablespoons per day of EVOO resulted in a 30 percent reduction in<br />

cardiovascular disease and stroke compared to a conventional low-fat diet.<br />

Be aware, however, that olive oil comes in many forms. There’s refined olive oil, which<br />

you really can’t buy since no manufacturer will put “refined” on the label. But you can buy<br />

“olive oil” that is almost always a blend of refined oils and virgin or extra virgin olive oil.<br />

Refined olive oil is no health food—it has no natural antioxidants and it’s high in trans fats.<br />

But it makes up about 85–95 percent of what goes into bottles simply labeled “olive oil.”<br />

“Extra light” and “pure” are marketing terms. Stay away from both. They have a paler<br />

color than plain olive oil, they’re low in flavor, and they’re low in antioxidants. “We send<br />

our really crummy oil to Europe, and they refine it and sell it back in the U.S. as ‘extra light’<br />

or ‘pure’ olive oil,” one olive oil manufacturer told me on condition of anonymity. If you<br />

happen to encounter a bottle of “pure” olive oil, try to identify its smell. You won’t be able<br />

to. Why? Because it has none! And that’s an important tell, since smell is a strong indicator<br />

of antioxidant content. Ideally, olive oil should have a grassy or nutty smell (and flavor).<br />

Virgin olive oil is fairly high in natural antioxidants, but it’s still a lower grade than<br />

extra-virgin. Extra-virgin is the highest grade of olive oil, with the most natural antioxidants<br />

and polyphenols. Plus, it’s entirely trans-fat free. EVOO is extracted from the olives using<br />

no chemicals or solvents. Another difference between virgin and extra-virgin is acidity.<br />

Virgin olive oil needs to have an acidity of less than 2.0, but extra virgin has<br />

a higher standard: less than 0.8.<br />

The sad truth is that fake versions of “extra virgin olive oil” are common.<br />

According to the best-selling book, Real Food, Fake Food by food critic<br />

Larry Olmsted, many Americans have never even tasted real,<br />

high-quality extra-virgin olive oil because fake versions are so common.<br />

For an authentic extra-virgin olive oil that’s widely available at a<br />

fair price, try Cobram Estate. I vetted the company, and it’s the real<br />

deal—and the best-tasting olive oil I’ve ever had.<br />

Citrus-Herb Grilled<br />

Lamb Chops<br />

Serves 4<br />

Although loin chops are the leanest cuts of<br />

lamb, they are also the priciest. The blade<br />

cut, significantly cheaper, is only slightly<br />

higher in fat and is very flavorful and tender.<br />

3 Tbs. extra-virgin olive<br />

¼ cup low-sodium tamari<br />

Juice of 1 lemon<br />

3 cloves garlic, minced<br />

Fresh rosemary leaves from 4–5 stalks,<br />

chopped (about ¼ cup)<br />

Fresh thyme leaves from 5–6 stalks<br />

(about 3 Tbs.)<br />

⅓ cup mint leaves, chopped<br />

¾ tsp. salt<br />

1 tsp. fresh ground pepper<br />

4 lamb blade chops (or 8 lamb loin chops)<br />

1. In small bowl, combine olive oil, tamari,<br />

and lemon juice, and whisk until lightly<br />

emulsified. Add garlic, rosemary, thyme,<br />

mint, salt, and pepper, and mix thoroughly.<br />

2. Place lamb chops in shallow glass baking<br />

dish, and pour marinade evenly over all.<br />

Cover, and marinate at least 30 minutes,<br />

flipping several times.<br />

3. Grill chops over medium heat, 6–7 minutes.<br />

Flip, and grill 4–5 minutes more for medium<br />

rare, or longer to desired doneness.<br />

Per serving: 780 cal; 52g prot; 60g total fat<br />

(25g sat fat); 4g carb; 190mg chol; 1,340mg sod;<br />

1g fiber; 0g sugar<br />



Try serving hot chops with a sprinkling<br />

of feta cheese or a bit of mint jam and<br />

rosemary roasted sweet potatoes. You<br />

can double this recipe and slice the other<br />

half for cold lamb salad the next day.<br />


48 • MAY <strong>2019</strong>


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