Better Nutrition May 2019
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YOUR ULTIMATE RESOURCE FOR NATURAL LIVING<br />
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 />
HIGH BLOOD<br />
PRESSURE<br />
TOP<br />
PITFALLS<br />
TO AVOID<br />
WHEN<br />
SHOPPING<br />
FOR FOOD<br />
THE HEALTH<br />
BENEFITS OF<br />
PAU<br />
D’ARCO<br />
P. 26<br />
THE BEST<br />
HEADACHE<br />
REMEDIES P. 24
Build Beauty from Within<br />
Hair, Skin, Nails & Joints †<br />
Garden of Life now offers three Grass-Fed Collagen products to meet your specific needs. The entire line is Non-GMO<br />
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nails or supporting healthy joints and mobility, we have the clean, convenient answer in our collagen powders.<br />
Non- GMO<br />
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† 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.
NON<br />
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Download a copy of our Guide to Everything Keto at www.gardenoflife.com/keto
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 />
20 NATURAL REMEDY<br />
10 Multivitamin Myths Busted<br />
The plain facts about this dietary<br />
supplement staple.<br />
24 ASK THE NATUROPATHIC DOCTOR<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 />
40 ASK THE NUTRITIONIST Food<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>
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*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.<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 />
SPONSORED BY<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 />
NEXT MONTH<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 />
YOUR GUIDE TO NATURAL LIVING<br />
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Associate Editor<br />
Copy Editor<br />
Beauty Editor<br />
Contributing Editors<br />
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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 />
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BETTER NUTRITION, ISSN #0405-668X. Vol. 81, No. 5. Published monthly by Cruz Bay<br />
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4 • MAY <strong>2019</strong>
AND THE<br />
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†<br />
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‡<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 />
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“PEM” - Why Many Are Tired<br />
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Collagen<br />
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Liquid Collagen Boosts Energy<br />
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Why Other Collagen Products<br />
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Caras explains, “Nearly every<br />
Caras explains, “Nearly every<br />
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“Supports FOCUS<br />
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AminoSculpt Collagen Energy is rich in<br />
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vitamins and<br />
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cognitive<br />
acids<br />
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These<br />
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key roles<br />
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and nervous<br />
These<br />
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People<br />
roles<br />
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in the<br />
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and periods<br />
People report<br />
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that<br />
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“brain<br />
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in.*<br />
lifts<br />
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“<strong>Better</strong><br />
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BEAUTY<br />
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Benefits”<br />
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Many people who use AminoSculpt<br />
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QUICKER Collagen improvements Energy notice BETTER in their AND hair,<br />
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*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 />
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collagen to meet our stringent criteria.<br />
PREMADE<br />
COLLAGEN<br />
PEPTIDES<br />
They buy PREMADE HYDROLYZED<br />
collagen from “Big Food” corporations.<br />
We HYDROLYZE THE COLLAGEN<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 />
AminoSculpt Collagen Energy (see sidebar<br />
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 />
sugar-free, contains zero caffeine, and is<br />
made from non-GMO, grass-fed collagen.<br />
made from non-GMO, grass-fed collagen.<br />
It's also ready-to-drink, with no mixing<br />
It's also ready-to-drink, with no mixing<br />
required.<br />
required.<br />
To Find AminoSculpt<br />
To Collagen Find AminoSculpt Energy<br />
Collagen Energy <br />
<br />
Call Toll-Free<br />
Call Toll-Free<br />
1-800-989-9531, Dept 2972<br />
1-800-989-9531, Dept 2972<br />
Visit Us Online:<br />
aminosculpt.com/collagenenergy<br />
Visit Us Online:<br />
aminosculpt.com/collagenenergy<br />
8 Collagen Energy<br />
"Superchargers"<br />
“NITRIC<br />
“NITRIC<br />
OXIDE<br />
OXIDE<br />
Nutrients”<br />
Nutrients”<br />
AminoSculpt Collagen Energy contains<br />
AminoSculpt Collagen Energy contains<br />
L-Citrulline and powerful antioxidants from<br />
L-Citrulline and powerful antioxidants from<br />
Amla, Pomegranate, and Red Orange.<br />
Amla,<br />
They promote<br />
Pomegranate,<br />
nitric oxide<br />
and Red<br />
production,<br />
Orange.<br />
They promote nitric oxide production,<br />
healthy circulation and energy.*<br />
healthy circulation and energy.*<br />
“Clinical-Strength<br />
“Clinical-Strength<br />
VITAMINS”<br />
VITAMINS”<br />
AminoSculpt Collagen Energy contains<br />
AminoSculpt clinical-strength Collagen doses Energy of the vitamins contains<br />
clinical-strength Methycobalamin doses B-12 of the and vitamins D3.<br />
They Methycobalamin support energy, B-12 the metabolism, and D3.<br />
They<br />
bone<br />
support<br />
health,<br />
energy,<br />
and congnition.*<br />
the metabolism,<br />
bone health, and congnition.*<br />
“High-Potency<br />
“High-Potency<br />
MINERALS”<br />
MINERALS”<br />
AminoSculpt Collagen Energy contains<br />
high-potency AminoSculpt Collagen doses of Energy Magnesium contains and<br />
high-potency Potassium. They doses support of Magnesium energy, and and<br />
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 />
ASHWAGANDHA<br />
BOOSTS TESTOSTERONE<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 />
SPRING ALLERGIES: WORSE THAN EVER?<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 />
PHOTOGRAPHY: (TOP RIGHT) PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK<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 />
PHOTO CREDIT: ALEC PENIX<br />
14 • MAY <strong>2019</strong>
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hotBUYS/NEW & NOTABLE<br />
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 />
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3<br />
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5<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 />
WHY PEOPLE USE CBD<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
naturalREMEDY/HOLISTIC STRATEGIES TO HELP YOU FEEL BETTER<br />
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 />
20 • MAY <strong>2019</strong>
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naturalREMEDY/HOLISTIC STRATEGIES TO HELP YOU FEEL BETTER<br />
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 VALUES: WHAT THEY MEAN<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 />
HOW DAILY VALUE IS CALCULATED<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 />
INDIVIDUAL NEEDS<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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asktheNATUROPATHICdoctor/ANSWERS TO YOUR HEALTH QUESTIONS<br />
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
uncommonHERBS/GET TO KNOW BOTANICALS<br />
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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uncommonHERBS/GET TO KNOW BOTANICALS<br />
PAU D’ARCO: RICH IN<br />
VITAMINS & MINERALS<br />
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 />
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Feel better about<br />
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/// BY SHERRIE STRAUSFOGEL<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 />
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30 • MAY <strong>2019</strong>
Did You Know?<br />
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Follow Us On...
WOMEN’S<br />
HEALTH<br />
6<br />
CONDITIONS<br />
THAT AFFECT<br />
WOMEN<br />
MORE THAN MEN<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 />
URINARY TRACT<br />
1INFECTIONS<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
AUTOIMMUNE DISEASES<br />
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 />
About Hashimoto's Disease by<br />
Brittany Henderson, MD,<br />
and Allison Futterman.<br />
Email your name and address to<br />
betternutritionfreebie@gmail.<br />
com to participate. Please put<br />
“Hashimoto's” in the<br />
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 />
ALZHEIMER’S DISEASE<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 />
TRY: LifeSeasons Clari-T Cognitive Support<br />
34 • MAY <strong>2019</strong>
EATING DISORDERS<br />
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 />
5 OSTEOPOROSIS<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 />
6 DEPRESSION<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 />
Vitamin B Complex<br />
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>
HOW TO FIND<br />
GOOD FOOD<br />
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 />
1GLUTEN OVERLOAD<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 />
2TOXIC WEED KILLER<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 />
3PESTICIDES<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 />
4CHEMICAL FOOD<br />
ADDITIVES<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 />
5GENETICALLY MODIFIED<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 />
7PHTHALATES IN<br />
FAST FOOD<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 />
OTHER GOOD OPTIONS<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 />
HELPFUL APPS AND SITES<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 />
WHICH FOODS ARE<br />
GENETICALLY MODIFIED?<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
asktheNUTRITIONIST/ANSWERS TO YOUR FOOD QUESTIONS<br />
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: AN HERBAL OPTION<br />
TO HELP TREAT FATTY LIVER<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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eating4HEALTH/FOODS & MEALS THAT HEAL<br />
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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eating4HEALTH<br />
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 />
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK<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
healthyDISH/RECIPE MAKEOVERS FULL OF MODERN FLAVOROR<br />
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 />
/// BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC<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 />
FEATURED INGREDIENT: Olive Oil<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 />
NOTES FROM THE CLEAN<br />
FOOD COACH<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 />
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK<br />
48 • MAY <strong>2019</strong>
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food and plant-based concentrates, nutrients, and a rich complement of essential vitamins.<br />
From AM to PM, with Solgar ® Spoonfuls you get wholesome, non-GMO, dairy-free protein any way you like it...<br />
once a day... or throughout the day. Earth-harvested-plant-protein never tasted so good... and was never so easy.*<br />
Available in these delicious natural flavors: Vanilla Chai, Chocolate Coconut and Mixed Berry.<br />
For additional information, log on to www.solgar.com or call us at 1-800-645-2246<br />
NOTICE: Use this product as a food supplement only. Do not use for weight reduction. **At time of manufacture.<br />
Spectra is a trademark of VDF FutureCeuticals, Inc., used under license. Unique IS-2 is a trademark of Unique Biotech Limited.<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.