Better Nutrition May 2019

YOUR ULTIMATE RESOURCE FOR NATURAL LIVING
MAY 2019
| betternutrition.com
ALL
ABOUT
CBD
Why It Works &
How to Use It for
Overall Health
10 Multivitamin
Myths Busted P. 20
Women’s
Health
6Conditions
That Affect
Women More
Than Men
& How to Treat
Them Naturally
WHAT TO
EAT FOR
HIGH BLOOD
PRESSURE
TOP
PITFALLS
TO AVOID
WHEN
SHOPPING
FOR FOOD
THE HEALTH
BENEFITS OF
PAU
D’ARCO
P. 26
THE BEST
HEADACHE
REMEDIES P. 24

Build Beauty from Within
Hair, Skin, Nails & Joints †
Garden of Life now offers three Grass-Fed Collagen products to meet your specific needs. The entire line is Non-GMO
Tested and Certified, Keto Certified, Certified Paleo Friendly and NSF Gluten Free. Whether it’s fortifying hair, skin and
nails or supporting healthy joints and mobility, we have the clean, convenient answer in our collagen powders.
Non- GMO
Tested
† 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
GMO
Project
VERI FI E D
nongmoproject.org
The Dr. Formulated Keto line is Keto Certified, Certified Paleo Friendly, and clean: Non-GMO Project
Verified and Truly Grass Fed. We also have taken the math out of the equation for you by providing
the correct mix of fat, protein and carbohydrates so you can follow your Keto diet more easily.
Download a copy of our Guide to Everything Keto at www.gardenoflife.com/keto

may2019CONTENTS/VOLUME 81 | NUMBER 5
48
Fire up the
grill for these
tempting
spring lamb
chops.
36
The search for
healthier food
options may
be easier than
you think.
features
32 Women’s Health
Certain serious conditions—from
autoimmune diseases to osteoporosis—
are known to target women exponentially
more often than men. Here are six
of the most common and what you can
do to prevent them.
36 How to Find Good Food
We all know to avoid packaged
and processed foods as much as
possible. But in today’s fast-paced
world, that’s often easier said than
done. The good news? You can
find healthier options among the
array of convenience foods offered
by your local market. Here’s how.
40
Support your
liver with a
combination
of wholesome
foods and
herbs (like
milk thistle!).
departments
8 TREND WATCH Sorting Out
Suncreens
Ingredients to look for—and ones
to avoid.
16 HOT BUYS Shopping List
Food and supplement products that
we’re excited about this month.
18 CHECK OUT CBD: What It’s
Really All About
What you need to know about this
trendy supplement.
20 NATURAL REMEDY
10 Multivitamin Myths Busted
The plain facts about this dietary
supplement staple.
24 ASK THE NATUROPATHIC DOCTOR
Chronic Headache Relief
Natural ways to stave off this
often-debilitating problem.
26 UNCOMMON HERBS 5 Benefits of
Pau d’Arco
This time-tested herb from the Brazilian
rainforest can help fight off infections,
tame inflammation, and more.
30 NATURAL BEAUTY Clean Makeup
Feel better about what you’re putting
on your face by making the switch to
all-natural cosmetics.
40 ASK THE NUTRITIONIST Food
Therapy to Fight Fatty Liver
Cutting out added sugar is only the first
step in managing this increasingly
common condition.
44 EATING 4 HEALTH 8 Foods to Fight
High Blood Pressure
Reduce your risk of heart attack and
stroke by consuming more of these
delicious foods.
48 HEALTHY DISH Fresh & Bright
Lamb Chops
When it comes to warm-weather
grilling, these tasty—and healthy—
cuts of meat just can’t be beat.
2 • MAY 2019

With just one tablet and 12 billion friendly probiotic organisms^
working hour after hour...*
It’s All In A Day’s Work.
Controlled
Delivery
Stomach
Acid
Protection
Hour after hour
support
Probiotic CD TM
all you need to help keep your digestive tract… on track!*
Once-daily Probiotic CD works differently than other probiotics. Not only
does it protect friendly probiotic cultures from harmful stomach acid… but,
with its unique BIO-tract® controlled-delivery technology, Probiotic CD
continuously releases active probiotics hour after hour through your digestive
system… where you need them most! That means your digestive health is
consistently supported with 12 billion bioactive organisms^ from 10 vegetarian
cultures.* Now that’s one hard-working probiotic! That’s PROBIOTIC CD.
NON-GMO, VEGETARIAN, GLUTEN AND PRESERVATIVE-FREE.
AVAILABLE AT HEALTH, NATURAL FOOD AND VITAMIN SPECIALTY STORES.
*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
^At time of manufacture.
Bio-tract® is a registered trademark of Nutraceutix in the United States (reg. in the name of TNT Gamble,Inc).
U.S. Pat Nos 8,007,777 and 8,540,980.
©2019 American Health, Inc. | 18-AH-1309

presents
Natural Foods, Healing Nutrients,
& Top Wellness Tips for a
Happy Heart
SPONSORED BY
editor’sNOTE
Everyone
Is Talking
About CBD
From gummies and sprays to coffee and even cottage
cheese, CBD is everywhere. Along with its many healing
promises comes a lot of confusion—will it get you high (no),
how is it different from marijuana, and does it work? Better
Nutrition contributing editor Vera Tweed has the fascinating
scoop on p. 18 in “CBD: What It’s Really All About.”
The bulk of “evidence” on CBD originates from people
who have taken it and benefited greatly. The list of anecdotal
uses includes anxiety, depression, pain, psoriasis, multiple
sclerosis, acne, addiction, gut health, and insomnia. CBD is
also becoming popular for easing anxiety and pain in dogs.
“When I started talking to people about their experiences
with CBD oil, the first-person stories—from people whose
lives have been changed by CBD—were by far the most
compelling,” says Gretchen Lidicker, author of CBD Oil:
Everyday Secrets (The Countrymen Press, 2018). “These
cases aren’t medical proof of CBD’s powers, but they do tell
the story of people who went from struggling with severe
pain, taking multiple medications, or going days without
sleep to living a better life, thanks at least in part to CBD.”
CBD sold in the U.S. comes from hemp, not marijuana, both
of which are different species of the cannabis plant. While
CBD may seem cutting-edge, its actually an ancient remedy
in some ways. According to well-known health expert Earl
Mindell, RPh, MH, PhD, author of Healing With Hemp CBD
Oil (Square One Publishers, 2018), “One of the earliest
mentions of hemp as a medicine was in a pharmacopeia—a
book of remedies—called the Shen-nung Pen-ts’ao Ching.
This book is thought to be the world’s oldest medicinal guide.”
You can buy CBD oil (and other CBD-infused products) at
many health food stores. CBD’s legality has been ambiguous
up until recently, when legislation (the Farm Bill) was passed
that promises to clear the way for nationwide CBD use.
Have a CBD success story? I would love to hear it! Please
email me at the address below.
nbrechka@aimmedia.com
COMING
NEXT MONTH
Eating for Your
Genes
Transform your
health on a cellular
level by following a
DNA-optimizing diet.
What’s New on
betternutrition.com
& social media
Heart Health
Free Heart
Health eBook!
Heart disease and
stroke take more
lives than any other
disease. Download
our free Heart
Health eBook at
betternutrition.com,
and discover alternative
views on cardiovascular
health.
Mother’s Day
Facebook
Giveaway
Visit our Facebook
page on May 12
for your chance
to win one of our
women’s health
baskets!
Cauliflower
Flatbreads
with Watercress
Pesto & Wild
Mushrooms
Say goodbye to grains
with this month’s
online-only recipe
featuring Cali’Flour
Flatbreads.
YOUR GUIDE TO NATURAL LIVING
Editor in Chief
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Executive Editor
Associate Editor
Copy Editor
Beauty Editor
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Contributing Designer Rachel Pilvinsky
Contributing Writers Jeannette Bessinger, CHHC,
Jonny Bowden, PhD, CNS,
Emily A. Kane, ND, LAc, Melissa
Diane Smith, Karta Purkh Singh,
DN-C, RH, Chris Mann, Lisa Turner,
Neil Zevnik
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BETTER NUTRITION, ISSN #0405-668X. Vol. 81, No. 5. Published monthly by Cruz Bay
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4 • MAY 2019

AND THE
WINNER IS...
BioSil ®
and You!
Yes, BioSil is the winner of a “Best of Natural
Beauty” award, once again. But the real winner
is you. Clinically proven BioSil gives you the
ability to regain lost collagen, add new collagen,
and protect your existing collagen. Best of all,
BioSil works through your body’s natural collagengenerating
pathways. BioSil contains no animal
parts whatsoever, is non-GMO, and contains
no artificial flavors, coloring, or preservatives.
Get BioSil and enhance your own natural beauty!
Clinical Trial Results
Bona fide double-blind, placebo-controlled
clinical trials, on women with already
sun-damaged skin, prove that BioSil…
Reduces fine lines and wrinkles 30.0% ‡*
Increases skin elasticity 89.0% †‡*
Increases hair volume
(diameter of hair shaft) 12.8% †‡*
Strengthens hair 13.1% †‡*
Significantly strengthens nails ‡*
BioSilUSA.com
Advanced
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VEGAN NON-GMO SUSTAINABLY SOURCED NO SEA ORGANISMS NO SUGAR
GLUTEN FREE NO ANIMAL BY-PRODUCTS NO ARTIFICIAL COLORS, PRESERVATIVES, OR FLAVORS
©2019 Bio Minerals NV. Manufactured by Bio Minerals NV, Belgium. ch-OSA, BioSil, the ch-OSA logo and Advanced Collagen Generator are registered trademarks of Bio Minerals NV.
†
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
‡
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.
*
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
End fatigue with quick absorbing, medical-grade liquid
collagen and stimulant-free energy boosters.
“I
have more energy!” Jim Caras
frequently heard from many of his
clients after using his medical-grade
liquid collagen, called AminoSculpt ® .
“At first it didn’t make sense,” says
Caras, Founder of Health Direct and
author of How to Completely Reshape
Your Body! “Collagen is known to
enhance beauty and support joints…
but energy?"
Caras had to know, “Why were
people getting more energy after using
AminoSculpt
AminoSculpt
liquid
liquid
collagen
collagen -
and
and
why
why
weren't
weren't
they
they
getting
getting
the
the
same
same
energy
energy
when
when
taking
taking
other
other
collagen
collagen
products?”
products?”
“PEM” - Why Many Are Tired
Jim’s
Jim’s
research
research
focused
focused
on
on a
basic
basic
macronutrient
protein.
macronutrient
– protein.
He explains, “I found that many
He explains, “I found that many
people suffer from a relatively common,
but mostly unknown condition called
Protein Energy Malnutrition (or PEM)."
PEM is a protein deficiency that
occurs when the body can’t properly
absorb protein. You feel this as a lack of
energy, hence the "Energy Malnutrition.”
As we age, our body’s ability to
break down protein declines. Digestive
issues, and the overuse of protein
supplements can make this problem
even worse.
Jim’s
Jim’s
discovery
discovery
led
led
to
to
the
the
creation
creation
of
of
AminoSculpt
AminoSculpt
Collagen
Collagen
Energy,
Energy, a
new
new
“enhanced”
“enhanced”
collagen
collagen
that
that
has
has
helped
helped
thousands
thousands
with
with
their
their
energy
energy
problems.
problems.
Here’s
Here’s
how
how
it
it
works…
works…
Liquid Collagen Boosts Energy
“It's all about absorption,” says Caras.
“It's all about absorption,” says Caras.
Collagen is difficult to digest and
must be “hydrolyzed” (predigested)
into “bioactive” peptides to be
absorbed. Caras explains, “When this is
done properly and then delivered in a
liquid form, two things happen…”
“First, our bodies absorb nearly
100% of the protein within minutes.
Second, this rapid absorption causes the
liver to use the collagen for energy like
it would a complex carbohydrate. This
is why many people feel an immediate
‘boost’
‘boost’
of
of
energy.”
energy.”
Why Other Collagen Products
DO NOT Boost Energy…
The
The
answer
answer
lies
lies
in
in
how
how
the
the
collagen
collagen
is
is
made.
made.
Hydrolyzing
Hydrolyzing
collagen
collagen
is
is
complex,
complex,
and the quality varies widely.
and the quality varies widely.
Caras explains, “Nearly every
Caras explains, “Nearly every
Energy, Focus and Clarity with Enhanced Collagen Benefits…
“Boosts DAYTIME
ENERGY”
Our unique liquid collagen peptides are
rapidly
Our unique
absorbed.
liquid
This
collagen
causes
peptides
the liver
are
to
use
rapidly
the collagen
absorbed.
for
This
energy,
causes
like
the
it
liver
would
to
a
use
complex
the collagen
carbohydrate.
for energy,
Eight
like
other
it would
precise
complex
nutrients
carbohydrate.
are combined
Eight
with
other
it to support
precise
OVER
nutrients
30 metabolic
are combined
functions
with it
and
to
enhance
support
OVER 30
natural
metabolic
energy
functions
production.*
and enhance
natural energy production.*
“Whole
“Whole
Body
Body
RECOVERY”
RECOVERY”
Our liquid collagen peptides are shown in
Our clinical liquid studies collagen to improve peptides recovery are shown 96% in
BETTER clinical than studies placebo. to improve Plus, recovery the nutrients 96% in
BETTER our proprietary than placebo. energy Plus, blend the help nutrients support in
our healthy proprietary blood circulation, energy blend decrease help support muscle
healthy recovery blood time, circulation, and reduce decrease soreness muscle after
recovery time, and exercise.* reduce soreness after
exercise.*
“Supports FOCUS
& CLARITY”
AminoSculpt Collagen Energy is rich in
AminoSculpt
CLINICAL-STRENGTH
Collagen
doses
Energy
of
is
specific
rich in
vitamins
CLINICAL-STRENGTH
and amino acids
doses
that
of specific
support
alertness
vitamins and
and
amino
cognitive
acids
function.
that support
These
play
alertness
key roles
and cognitive
in the brain
function.
and nervous
These
system.
play key
People
roles
report
in the
that
brain
“brain
and nervous
fog” lifts
system.
and periods
People report
of “calm
that
focus”
“brain
set
fog”
in.*
lifts
and periods of “calm focus” set in.*
“Better
“Better
BEAUTY
BEAUTY
Benefits”
Benefits”
Many people who use AminoSculpt
Collagen Many people Energy who notice use AminoSculpt BETTER AND
QUICKER Collagen improvements Energy notice BETTER in their AND hair,
skin QUICKER and nails. improvements It increases in the their delivery hair,
skin of collagen and nails. and It co-factors increases to the every delivery cell
in of the collagen body; and significantly co-factors enhancing to every cell the
in natural the body; benefits significantly of collagen enhancing peptides.* the
natural benefits of collagen peptides.*
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Results may vary. ©2019 D&J Vision Marketing, Inc.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Results may vary. ©2019 D&J Vision Marketing, Inc.

Why Our Medically-Proven Liquid Collagen Peptides Boost Energy…
AminoSculpt ® Liquid Collagen Peptides
Other Collagen Powders
RAW
Collagen
We source grass-fed, non-GMO, RAW
collagen to meet our stringent criteria.
PREMADE
COLLAGEN
PEPTIDES
They buy PREMADE HYDROLYZED
collagen from “Big Food” corporations.
We HYDROLYZE THE COLLAGEN
OURSELVES with a proprietary
medical-grade process.
They simply pour it into a container and
put their label on it. They look different,
but inside they are basically all the same.
You receive the best-absorbing medical-grade
bioactive peptides EVERY TIME – the same
used by doctors and hospitals!
You get a commodity collagen powder
where the color, how well it mixes and
absorption varies between batches.
"…we hydrolyzed our own collagen, other brands don't!"
collagen company DOES NOT
collagen company DOES NOT
hydrolyze their own collagen, so they
hydrolyze their own collagen, so they
can't know exactly what they're getting
can't know exactly what they're getting
– and neither do you. The proof is in the
and neither do you. The proof is in the
results. Most don't boost your energy,
results. Most don't boost your energy,
which shows they aren't absorbing well.
which shows they aren't absorbing well.
This means they weren't hydrolyzed
This means they weren't hydrolyzed
properly."
properly."
Even worse, improperly hydrolyzed
Even worse, improperly hydrolyzed
collagen can make PEM worse.
collagen can make PEM worse.
Liquid
Liquid
Collagen:
Collagen:
Medically
Medically
Proven
Proven
Over
Over 4
Decades
Decades
“At Health Direct, we hydrolyze our
“At Health Direct, we hydrolyze our
own collagen, so we know exactly
own collagen, so we know exactly
what you're getting."
what you're getting."
The liquid peptides in AminoSculpt
The liquid peptides in AminoSculpt
Collagen Energy have the best
Collagen Energy have the best
absorption, are ready-to-use, and are
absorption, are ready-to-use, and are
highly concentrated (10 grams of
highly concentrated (10 grams of
collagen protein per 1 oz serving).
collagen protein per 1 oz serving).
Even better, these Whole Body
bioactive
Even better,
collagen
these
peptides
Whole
build
Body
all
28
bioactive
types of
collagen
collagen
peptides
in the
build
body
all
28
including:
types of
I,
collagen
II, III, IV,
in
V
the
and
body
X.
including:
"It's no surprise
I, II, III,
that
IV, V
they
and
have
X.
been
medically
"It's no
proven
surprise
by
that
over
they
4,700
have
doctors,
been
medically
hospitals and
proven
health
by
professionals
over 4,700 doctors,
over
hospitals and health professionals over
the past 40 years," Jim adds.
the past 40 years," Jim adds.
"Supercharging” Collagen
In his research, Caras and his team also
In his research, Caras and his team also
uncovered eight additional nutrients
uncovered eight additional nutrients
that help fight PEM and address other
that help fight PEM and address other
causes of fatigue. As an added bonus
causes of fatigue. As an added bonus
they also enhance collagen’s natural
they also enhance collagen’s natural
anti-aging benefits. These stimulantfree
“superchargers” are included in
anti-aging benefits. These stimulantfree
“superchargers” are included in
AminoSculpt Collagen Energy (see sidebar
AminoSculpt Collagen Energy (see sidebar
for details).
for details).
Caras finishes, "We're getting results
Caras finishes, "We're getting results
that other collagen products simply can't
that other collagen products simply can't
deliver. It's time to expect more from
deliver. It's time to expect more from
your collagen.”
your collagen.”
AminoSculpt Collagen Energy is
AminoSculpt Collagen Energy is
sugar-free, contains zero caffeine, and is
sugar-free, contains zero caffeine, and is
made from non-GMO, grass-fed collagen.
made from non-GMO, grass-fed collagen.
It's also ready-to-drink, with no mixing
It's also ready-to-drink, with no mixing
required.
required.
To Find AminoSculpt
To Collagen Find AminoSculpt Energy
Collagen Energy
Call Toll-Free
Call Toll-Free
1-800-989-9531, Dept 2972
1-800-989-9531, Dept 2972
Visit Us Online:
aminosculpt.com/collagenenergy
Visit Us Online:
aminosculpt.com/collagenenergy
8 Collagen Energy
"Superchargers"
“NITRIC
“NITRIC
OXIDE
OXIDE
Nutrients”
Nutrients”
AminoSculpt Collagen Energy contains
AminoSculpt Collagen Energy contains
L-Citrulline and powerful antioxidants from
L-Citrulline and powerful antioxidants from
Amla, Pomegranate, and Red Orange.
Amla,
They promote
Pomegranate,
nitric oxide
and Red
production,
Orange.
They promote nitric oxide production,
healthy circulation and energy.*
healthy circulation and energy.*
“Clinical-Strength
“Clinical-Strength
VITAMINS”
VITAMINS”
AminoSculpt Collagen Energy contains
AminoSculpt clinical-strength Collagen doses Energy of the vitamins contains
clinical-strength Methycobalamin doses B-12 of the and vitamins D3.
They Methycobalamin support energy, B-12 the metabolism, and D3.
They
bone
support
health,
energy,
and congnition.*
the metabolism,
bone health, and congnition.*
“High-Potency
“High-Potency
MINERALS”
MINERALS”
AminoSculpt Collagen Energy contains
high-potency AminoSculpt Collagen doses of Energy Magnesium contains and
high-potency Potassium. They doses support of Magnesium energy, and and
reduce Potassium. fatigue They and support muscle energy, weakness.* and
reduce fatigue and muscle weakness.*

trendWATCH
/// BY VERA TWEED
Sorting Out Sunscreens
Don’t let new guidelines confuse you—here are the
safest ingredients for sun protection
did you
know?
SPF refers only to
protection from UVB
rays, not UVA rays,
which cause sunburn.
The FDA is taking a new look at sunscreen
safety and effectiveness. Today’s
ingredients haven’t been evaluated in
decades, while new science has emerged.
No ingredients are being banned, but
results of the review won’t be in before
you hit the beach this summer. Here’s a
snapshot of how the agency currently
views 16 active ingredients that may be in
your sunscreen:
Safe Ingredients: Zinc oxide and
titanium dioxide, found in many natural
products. Holistic health professionals
have been recommending these skinprotecting
minerals for years.
Ingredients With Known Safety
Issues: PABA (para-aminobenzoic acid)
and trolamine salicylate, which are
rarely found in today’s sunscreens. PABA
can trigger skin allergies, and trolamine
salicylate
can increase
bleeding.
Ingredients That Need More Study:
The FDA has not concluded that the
following 12 ingredients are unsafe, but
is collecting additional testing data from
manufacturers to re-examine safety and
effectiveness.
avobenzone
cinoxate
dioxybenzone
ensulizole
homosalate
meradimate
octinoxate
octisalate
octocrylene
oxybenzone
padimate O
sulisobenzone
Although these ingredients are not
being prohibited, there have been
concerns about their safety. For example,
oxybenzone may disrupt hormones and
contribute to cancer and birth defects.
Other Sunscreen Issues
The FDA is planning to require more
detailed label information on sunscreens,
and to re-evaluate the effectiveness
of certain ingredients used to block
UVB and UVA rays. Both types of rays
can contribute to skin cancer, but only
UVB rays cause sunburn. Sunscreens
that are “broad spectrum” protect against
both types of rays, but current regulations
don’t require labels to disclose the level
of protection from UVA rays. SPF refers
only to UVB rays. Meanwhile, zinc oxide
and titanium dioxide are recognized as
effective blocks of both types of UV rays.
FOR MORE INFO: Check out the Guide
to Sunscreens from the nonprofit
Environmental Working Group at ewg.org.
8 • MAY 2019

trendWATCH
FITNESS is best longevity test
A study of 6,500 people aged 70 and older has found that fitness is a better
predictor of longevity than other routinely used health markers such as blood
pressure, cholesterol, diabetes, and smoking status. Researchers at the Johns
Hopkins School of Medicine noted that these conventional indicators of risk
are very common in the older age group, but do not predict how long older
people will live. However, there is evidence that controlling blood pressure and
cholesterol, preventing diabetes, and not smoking earlier in life can help prevent
heart disease and early death. For anyone who is over 70 and not all that fit, it’s
never too late to get moving.
ASHWAGANDHA
BOOSTS TESTOSTERONE
In traditional Ayurvedic medicine, ashwagandha is
used to increase vigor and endurance, and improve
overall health. For men, it’s also viewed as an
aphrodisiac and a remedy for infertility. Now, an
Australian study of overweight men, between the
ages of 40 and 70, has found that with daily use for
8 weeks, the herb boosts levels of testosterone and
DHEA-S, hormones related to youth and virility. The
daily supplement tested in the study was an extract
of ashwagandha containing 21 mg of withanolide
glycosides, the key active ingredient in the herb.
Earlier research found that the herb enhances sperm
quantity and quality in men with low sperm counts.
Did You Know?
On average, a human being
walks about 74,580 miles
in their lifetime. That’s the
equivalent of walking around
the world three times.
Seaweed Extract
Lowers Blood Sugar
Healthy levels of blood sugar help to prevent
diabetes, high blood pressure, and heart disease,
and they make it easier to lose weight and stay trim.
In addition to a diet that isn’t too high in starches
and sugars, help is available from a supplement
made from sea vegetables: InSea2. A study of
65 otherwise healthy people with elevated blood
sugar found that taking InSea2 daily for 6 months
normalized blood sugar in one of five people and
reduced levels in the rest. In contrast, a placebo
did not produce any improvement. InSea2 is an
ingredient in some supplements designed to support
healthy levels of blood sugar, e.g., Life Extension
CinSulin and Nature’s Plus Sugar Armor.
10 • MAY 2019

19 hours
That’s how much time is devoted to nutrition education
during four years of medical school in this country. And,
it doesn’t cover what patients need to know: How to eat
a healthier diet that will prevent disease. Instead, the focus
is on biochemistry and deficiency diseases that have all
but been eliminated, such as scurvy, according to an analysis
of medical education published in JAMA. No wonder there’s
a lot of confusion about healthy diets.
SPRING ALLERGIES: WORSE THAN EVER?
Many experts believe 2019 may go down as one of the worst allergy seasons
on record due to multiple factors. If you’re not taking a daily supplement for
allergies, start now. Top remedies to try (look for combination formulas that
have a mix of these remedies):
VITAMIN C: helps prevent the formation of histamine during a response
to an allergen.
QUERCETIN: a flavonoid that helps block the production and release of
histamine.
MAGNOLIA: often used in traditional Chinese medicine formulas to ease nasal
congestion from allergies and headaches associated with sinus pressure.
STINGING NETTLE: has a strong antihistamine effect—in one study, nettle
outperformed over-the-counter allergy drugs.
REISHI: enhances immune function and helps support lung health.
To check daily pollen counts in your area, go to airnow.gov.
think AMLA for
high cholesterol
& triglycerides
A study in the journal BMC, Complementary and
Alternative Medicine reveals that a simple extract from
the amla plant (Emblica officinalis), also known as Indian
gooseberry, helps promote healthy triglyceride and
cholesterol levels. The 12-week, placebo-controlled study
involved 98 people with high lipid markers. A whopping
73 percent of participants in the amla group showed a
significant reduction in total cholesterol. And 44 out of
the 49 subjects in the amla group also had significant
reductions in total triglyceride levels. A full-spectrum amla
supplement was used in the study.
MAY 2019 • 11

trendWATCH
the Passion
behind the Product
Crazy for Cauliflower
Amy Lacey proved that good food, good
people, and good deeds are a formula for
success in life as well as in the marketplace
/// By Neil Zevnik
Paleo. Keto. These are the diet words
on everyone’s lips these days. Both involve
minimal carbs and varying amounts of
proteins and fats. They promise everything
from weight loss to increased
energy to improved cardiovascular health.
For Amy Lacey, the dietary challenge
was more specific and more urgent. Her
health was poor, her energy levels nonexistent,
her weight fluctuating. After
being diagnosed with several autoimmune
diseases, it became imperative for her to
investigate and implement major changes
in her diet to allow her to deal with her
body’s inflammatory betrayal of itself.
The Passion: Food as Medicine
The original ketogenic diet was designed
in 1923 at the Mayo Clinic for the treatment
of epilepsy. Eventually it broadened to
include treatments for other diseases that
have an underlying metabolic dysregulation.
The Paleo diet is of more recent origin,
stemming from a theory of eating based
on hereditary genetics. Both have features
that lend themselves to a regimen that
help support immune health.
So Amy
embarked upon
a journey to
figure this out
Online-Only Recipe!
Our recipe of the month—Cali’Flour Flatbreads with Watercess Pesto
& Wild Mushrooms, shown above—combines peppery watercress with
earthy mushrooms and tangy feta cheese. It’s so delicious, and it’s only
available at betternutrition.com.
From pizza crusts to
crackers, Amy Lacey’s
company Cali’Flour
makes a variety of tasty
cauliflower foods.
for herself, for her family’s sake as well
as her own. Grains were out—many
inflammatory disorders can be triggered
by them. Trial and error across the food
spectrum led her to vegetables, and
specifically to cauliflower. There were two
primary attractions, as Amy discovered:
“Cauliflower is an antioxidant and is full
of vitamins, and it takes on the flavors of
anything you put with it, making it unique.”
What she was really looking for was
something that would allow healthy
eating within a proscribed spectrum of
inflammatory responses, and yet offer
satisfaction and convenience with no
feelings of deprivation. Surely there
was a way to make her food safe and
non-reactive, but still fun and delicious.
The Product: Cali’Flour
Thus was born Cali’Flour. After much
trial and error, Amy developed a reliable
flour made from cauliflower that can be
swapped with any
flour substitute.
And an additional
perk? “I love the
fact that I can use
the entire head
(including stems
and leaves) and
eliminate food waste.” Then she set about
using this flour to create convenient foods
that could make life easier and better—not
just for her, but for everyone looking for
healthy and simple deliciousness.
Pizza crust was the beginning—versatile,
quick, and good for you. Then came
crackers, and red lentil and cauliflower
pasta. And last but not least, individual
flatbreads that open up a world of
endlessly varied culinary possibilities.
And in case you were wondering what
to do with these treats, check out Amy’s
Cali’Flour Kitchen cookbook.
The path forward wasn’t always
easy, but Amy has persevered, buoyed by
the community that developed as people
discovered her products. “One of my
highest moments was learning about a
little boy named Gavin, who was put on
a ketogenic diet after being diagnosed
with cancer. He is now six years old,
cancer-free, and I learned that Cali’Flour
Foods gave him pizza again!”
Amy believes that giving back is an
essential component of any endeavor. So
she founded Cali’Flour Cares, an online
store that supports several nonprofits that
assist women, children, and lupus sufferers.
“One of the best gifts we have in life is the
ability to serve and give to others.”
Neil Zevnik is a private chef in Los Angeles who tends to the culinary needs of the rich and famous; blogs about food, nutrition, and the environment for The Huffington Post; and
volunteers with marine mammal rescue whenever he can. Learn more at neilzevnik.com.
PHOTOGRAPHY: (TOP RIGHT) PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
12 • MAY 2019

trendWATCH
In the Spotlight:
Alec Penix
For this celebrity trainer, the path to a firm core
means more than repeated trips to the gym—
it’s a heartfelt journey to emotional and spiritual
wholeness. And nourishing the mind and body
with natural foods helps fuel this quest /// By Chris Mann
Celebrity trainer Alex Penix shares the story of his awakening—
and the physical, mental, and spiritual steps needed for our own
transformations—in his new 43-day devotional, Seven Sundays:
A Faith, Fitness, and Food Plan for Lasting Spiritual and Physical
Change. The biblically-inspired book aims to help readers find
the same higher power that helped Penix heal childhood wounds
and achieve a deeper sense of wellbeing.
“I want people to understand that we are body, mind, and
spirit,” he says. “But our bodies—and that includes our brain—
For celebrity trainer Alex Penix,
a healthy whole foods-based
diet is a matter of faith.
have been
conditioned
for so many years. So by doing a process
like Seven Sundays, we’re making new
conditioning habits and new distinctions, shifting our nervous
system and connecting ourselves with a healthier lifestyle and
the way it makes us feel. It’s just changing the way you used
to do things and walking into a new path—and understanding
that we do have dominion over these choices.”
Why is awareness of what we eat—and,
especially for emotional eaters, why we
eat it—key to making a sustainable shift
to healthier eating?
I say that awareness is the key to making
any change in your life. Willpower can last for
however long, but if we’re not really dealing
with the wound—because with food it’s
really as much emotional as it is physical—
and really aren’t bringing that awareness to
the surface and understanding why we are
choosing this food rather than that food,
then we aren’t going to make a shift that
lasts long term. So I want people to start
understanding why they’re making some
of the decisions they’re making. Once that
happens, as long as they desire that change,
they have the education and awareness and
knowledge to make that step forward and
start creating that (lasting) shift in their lives.
How can moving to a diet of all-natural
foods—namely those you call the 10 Faith-
Full Foods—help in this transformation?
Whenever we’re introducing a food that isn’t
man-made, that is healthy, that is good for us,
I want the awareness to be, “this food is good
for me, this food is changing my life, this food
is making me feel alive and changing my body,
changing my mind.” You start reconditioning
the way you look at these healthy foods. And
when you bring in (man-made) Faith-Less
Foods, you start making those connections
that will turn you away from them.
Once we start going through that process
of reconditioning, we start making positive
linkages to the food we want and negative
connections to the foods we don’t want.
This is the awareness I want when people
bring these foods in—that they’re ultimately
saying that this is the food that God has
made. The other foods are ones that man
has made, has reformed, has refined, and
has taken out some of their nutritional value.
Whereas this (natural) food is plentiful the
way it comes. When we remind ourselves of
that, that’s when I believe we begin to really
see a major shift in our eating habits.
Which all-natural sweetening foods can
help us cut out Faith-Less sugar?
Some of the natural sweeteners I turn to
are stevia, the 100 percent extract, and monk
fruit. Also, molasses and maple syrup are
good options. If we introduce these natural
options, even the maple syrup a little bit—
which is okay (even though) there is sugar
in it—our bodies will respond favorably.
The body wants these natural foods, it
knows how to digest these natural foods.
So as long as we’re exercising and eating
properly and sleeping, once we get our bodies
on a rhythm, we can start incorporating
some of these healthier sweeteners.
What are your favorite energizing snacks?
For a long time I didn’t have energy bars.
But recently I found G2G or Good to Go bars
and absolutely fell in love with them. As
a trainer I’m always on my feet, so I need
an extra source of protein and carbs that
is all-natural. I can also turn to things like
almonds, cashews, and walnuts. And I can
also snack on any type of lean meat with
some cheese. And there’s nothing easier
than hard-boiled eggs with vegetables or
low-glycemic fruits. There’s an endless amount
of all-natural snacks we can turn to that
will help us nourish that feeling of hunger
and allow us to have that sustainability that
I think we all desire throughout the day.
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.
PHOTO CREDIT: ALEC PENIX
14 • MAY 2019

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hotBUYS/NEW & NOTABLE
Shopping List
Mushroom powders, Manuka honey,
body scrubs, and more great stuff
2
1
Rich & Fudgy
Almond Flour
Brownies
Simple Mills founder Katlin Smith started
following a gluten- and additive-free diet
to alleviate years of aches and pains and
fatigue. When she couldn’t find any
baking mixes to suit her eating habits,
she developed her own. Her line includes
sprouted crackers, organic frostings,
baking mixes, and Almond Flour Brownies,
which just launched. These luscious
chocolate brownies are made with almond
flour, arrowroot, organic coconut sugar,
organic coconut flour, cream of tartar,
baking soda, and sea salt. On a Paleo diet?
Make this your go-to sweet treat.
3
4
Hello Glow
Nourish and exfoliate your skin with
Desert Essence Body Scrubs. These spa-style
formulas are infused with mineral-rich sea
salts and sugar, a natural skin polisher.
Choose from three scrubs: Hydrating Sugar
(with jojoba, coconut, and chamomile),
Nourishing Pink Himalayan Salt & Sugar (with
jojoba and sunflower), and Detoxifying Sea
Salt (with jojoba and sweet almond).
Super Healthy Soil
Ancient Nutrition Ancient Probiotics use
soil-based organisms, known as SBOs,
which are naturally resistant to the harsh
environment of the upper digestive tract
and stomach. Two key strains—Bacillus
coagulans and Lactobacillus plantarum—
are combined with triphala, fenugreek,
ginger, and other Ayurvedic herbs known
for their gut-healing properties. There are
eight formulas to choose from, including
Ultimate Once Daily, Skin, and Brain.
5
A Honey
Like No Other
Flora Manuka Honey is UMF-certified and
every jar is 100 percent traceable. (Not all
brands of this New Zealand honey contain
pure Manuka honey.) You can scan the code
on the label to find out where your honey
was made, its lab tests results, and its UMF
rating. The UMF trademark (New Zealand’s
Unique Manuka Factor Honey) guarantees
the honey has been third-party tested to
ensure it contains three signature compounds.
Flora Manuka Honey is non-GMO and
sourced from an eco-friendly Maori-owned
beekeeping operation in New Zealand.
Powdered
Mushroom Magic
Host Defense Mushroom Powders are activated,
freeze-dried, certified organic mycelium,
with a full spectrum of constituents. Best
part: they can be added to your favorite
beverages and foods. The line features
seven blends (both single mushrooms and
mushroom-herb combinations), including
Cordyceps, Brain Energy (with lion’s mane,
yerba mate, and eleuthero), and Stamets 7
Daily Immune Support (with reishi, maitake,
chaga, and other mushrooms).
16 • MAY 2019

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checkOUT/GUIDE TO CUTTING-EDGE SUPPLEMENTS
CBD: What It’s Really All About
Why CBD works and how some other plants exert similar effects /// BY VERA TWEED
CBD has been exploding in popularity for
improving general health and well-being,
and relieving a variety of ailments from
chronic pain and headaches to anxiety,
depression, sleep problems, and other ills.
In addition to supplements and skin creams,
it’s being added to cakes, donuts, cookies,
chocolate, ice cream, teas, coffees, beer,
cocktails, and even dog treats. And
consumer demand is driving research—
the number of trials is approaching 200.
Short for “cannabidiol,” CBD influences
the endocannabinoid system, one of the
many systems in our bodies. In addition,
some other plant substances (herbs) and
omega-3 fats also influence this system
in favorable ways.
What Is the
Endocannabinoid System?
“The endocannabinoid system maintains
balance in the body; it keeps a lot of
things in check,” says Aditi Das, PhD,
professor and researcher at the
University of Illinois Urbana-Champaign.
Endocannabinoids are molecules that
we produce internally, and we have
receptors for them throughout our
bodies, mostly in the nervous and immune
systems. Levels of these beneficial
molecules vary among individuals.
“Super-happy people have more
endocannabinoids and less-happy
people have fewer endocannabinoids,”
says Das. “People who have high endocannabinoids
can tolerate pain better.”
Our natural endocannabinoid
levels are influenced partially by
our genes and partially by nutrition,
says Das, and she’s started to decipher
the food connection. Her animal
research shows that omega-3 fats
provide building blocks for our internal
production of endocannabinoids.
How CBD Works
CBD contains cannabinoids. These molecules
aren’t identical to our internally
produced endocannabinoids, but they interact
with our receptors in the same way.
The net effect is the same as our bodies
producing more endocannabinoids.
WHY PEOPLE USE CBD
A survey of more than 2,000 American
adults currently using CBD, led by the
Center for Medical Cannabis Education
at the University of California, San Diego,
found that general health and well-being
was the goal in nearly 40 percent of
cases. Among the rest, these were the
most common reasons for CBD use:
*
*
Chronic pain
Arthritis or other joint pain
* Anxiety
* Depression
* Insomnia or other sleep problems
Migraines or other headaches
*
* PTSD
* Nausea
* Cancer
* Asthma
* Allergies
* Epilepsy or other seizure disorders
* Multiple sclerosis
* Lung conditions such as COPD
* Parkinson’s disease
Alzheimer’s disease
*
18 • MAY 2019

NO “HIGH”
FROM CBD
CBD can be extracted from the hemp
plant (“industrial hemp”) or from
marijuana. Confusion arises because
both plants are part of the Cannabis
family. Regardless of the source,
CBD doesn’t produce a “high.”
The euphoric effect of marijuana
comes from a distinctly different
component: THC. By law, hemp
plants and products derived from
them cannot contain more than
0.3 percent THC—an insignificant
amount. However, high doses of
hemp-derived CBD could lead to a
failed drug test. Traces of CBD stay in
the human body for 4–5 days, and
sometimes longer.
Human trials of CBD have found that
it can help relieve anxiety, insomnia,
schizophrenia, and epileptic seizures.
In dogs, it’s been shown to reduce arthritis
pain. However, anecdotal evidence
shows many more benefits (see “Why
People Use CBD,” left), sometimes being
effective enough to replace opioids as a
pain reliever.
Other Plants with Similar Effects
Certain plants contain beta-caryophyllene
(also known as caryophyllene), which
is a different substance that, like CBD,
interacts with endocannabinoid receptors.
Cinnamon, black pepper, cloves, lavender,
oregano, hops, and rosemary are among
such plants. Echinacea is another source
of caryophyllene that also contains
alkylamides , substances that work in
a similar way.
Some supplements, which may be
described as “phytocannabinoids,” combine
CBD and some of these herbs. Others
contain no CBD but a combination of
herbs with similar effects to CBD (i.e., they
help support endocannabinoid health).
How to Use CBD and Similar Herbs
There is no specific recommended dose
of CBD, but 2–3 mg can often produce
noticeable benefits. It may take anywhere
from minutes to a few hours to detect
an effect, with sublingual CBD being
fast-acting, creams taking up to several
hours, and pills being somewhere in
between. There is no set dose for herbal
combinations, other than those suggested
on product labels.
Individual reactions to CBD vary a
great deal, so the only way to find the
best dose is by experimenting, starting
at a low dose and increasing gradually
as needed. If symptoms improve with
a lower dose and then worsen at a higher
dose, cut back.
Studies of CBD have used doses
ranging from 160 to more than 1,000
mg daily, which can produce side effects
such as diarrhea, nausea, vomiting,
reduced appetite, and drowsiness.
product
PICKS
Bluebird
Botanicals
Hemp
Extract
Complete
Green Roads
CBD Coffee
Emerald
Health
Bioceuticals
Endo Bliss
HempFusion
Sleep Full-Spectrum
Hemp Extract
Contributing editor Vera Tweed has been researching and writing about supplements, holistic nutrition, fitness, and other aspects of healthy living since 1997. She is the author of
several books, including Hormone Harmony: How to Balance Insulin, Cortisol, Thyroid, Estrogen, Progesterone and Testosterone to Live Your Best Life.
MAY 2019 • 19

naturalREMEDY/HOLISTIC STRATEGIES TO HELP YOU FEEL BETTER
10 Multivitamin M yths Busted
We cut through the misinformation surrounding this dietary
supplement staple /// BY VERA TWEED
The multivitamin is the most popular
type of supplement, most often taken for
overall health and wellness. Nevertheless,
myths about multivitamins persist and
can reduce the effectiveness of these
foundational supplements—or even
discourage you from taking them. Here
are the facts:
1. A healthy diet will provide
all the essential nutrients.
While a perfect diet could theoretically
provide adequate nutrients, it rarely
exists in the real world. In fact, large
U.S. government surveys show that
deficiencies are much more common
among people who take no supplements.
A study of more than 10,000 American
adults, published in The Journal of Family
Practice, compared nutritional shortfalls
among people who took no supplements
and those who took a multivitamin
on most days. Among the differences,
those who took no supplements were:
*
*
*
24 times more likely to lack vitamin D
8 times more likely to lack vitamin E
At least twice as likely to lack vitamins
A, C, and K, and magnesium
Vitamin D is essential for
bone health. Vitamin E protects
against DNA damage.
Vitamins A, C, and K are
necessary for healthy
vision, immunity,
and heart health.
And magnesium
is a key
component
of more than
300 internal
functions in
the human
body.
Another large study of American
adults found that those who took
multivitamins at least 21 days per month
had virtually no deficiencies in 14 of 17
essential nutrients examined. The three
exceptions were vitamin D, calcium,
and magnesium—multivitamins
aren’t designed to provide the full
daily requirements of these nutrients.
In contrast, there were significant
deficiencies in about a dozen of the
nutrients tested among people
who took no supplements.
2. You only need to take a
multivitamin if your energy sags
or you feel under the weather.
Quite the contrary. Studies show that
taking a multivitamin every day—or at
least on most days—provides the most
benefit. Yet, when researchers asked
more than 5,000 multivitamin users
how often they took the supplements,
only one in five took their multis at
least 21 days each month.
Healthy Tip!
For more information
about the importance
of multivitamins, go to
betternutrition.com and
search for “The Surprising
Health Benefits of
Multivitamins.”
3. If you miss a day, you should
double the dose the next day.
The human body does not store most B
vitamins (B 12
is an exception), vitamin
C, and zinc, yet it needs them every day.
If a double dose contains more than you
can absorb, the excess will be excreted,
so it doesn’t compensate. Other vitamins
and minerals can be stored, but it
makes more sense to take them daily.
4. It doesn’t matter if you take a
multivitamin with or without food.
Nutrients that are water-soluble,
such as B vitamins and vitamin C,
are absorbed without food. But
fat-soluble ones, such as vitamins
A, D, E, and K, need to be taken with
some fatty food to be properly absorbed.
Since a multivitamin contains both
types, always take it with food that
contains some fat. In addition, when
taken on an empty stomach, supplements
can produce digestive discomfort.
5. It’s especially important
to start taking a multivitamin
if you get pregnant.
While this is true, it’s a myth that you
can wait until after discovering that
you’re pregnant. Lack of folic
acid can lead to neural tube
defects, in the brain and
spine, which develop
in the first month of
pregnancy—before
many women
even know that
they’re pregnant.
Any woman
of child-bearing
age should
get 400 mg
of folic acid
daily—an
20 • MAY 2019

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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.
© 2018 Quantum Health

naturalREMEDY/HOLISTIC STRATEGIES TO HELP YOU FEEL BETTER
amount found in many multivitamins—to
reduce the risk of neural tube defects if
she were to conceive. During pregnancy,
600 mg daily is recommended to support
healthy growth of a baby.
6. You shouldn’t take a multi if you
take prescription drugs.
There are many scary warnings about
combining supplements and drugs.
However, the National Center for
Complementary and Integrative Health,
one of the National Institutes of Health,
has concluded that multivitamins
containing no more than 100 percent of
the Daily Value of vitamins and minerals
typically do not cause a problem with
medications, with one exception.
If you take warfarin (Coumadin or
Jantoven) to thin blood, vitamin K will
decrease its effectiveness. Your doctor can
adjust the dose of the drug to compensate,
or you can take a multivitamin without
vitamin K. Other blood thinners may not
react this way, but to be sure, check with
your doctor before taking vitamin K in a
multivitamin or other supplement if you
take blood thinners.
DAILY VALUES: WHAT THEY MEAN
Daily recommended amounts, which are estimated to be adequate for most
men or women at a certain age, have been established for many basic nutrients.
Daily Values, usually listed in
Supplement Facts on labels as
“%DV,” are not recommendations
but are designed to be a guide for
comparing products.
HOW DAILY VALUE IS CALCULATED
The Daily Value is based on the
highest recommended amount of
a nutrient. For example, women
need 700 mcg of vitamin A, while
men need 900 mcg. The Daily
Value of vitamin A is 900 mcg—the higher amount. If %DV is 100, the product
contains 900 mcg of the vitamin, and if %DV is 50, it contains 450 mg.
INDIVIDUAL NEEDS
Daily Values don’t take individual needs into account. Vegans and older people, for
example, are likely to need extra B 12
in addition to a multivitamin. Women who are
pregnant or breastfeeding should take a multi designed for those situations. Some
products also include herbs or other natural ingredients for specific benefits, such as
joint health or easing menopause or stress. For optimum benefits, it makes sense to
choose a product designed for your specific needs.
7. If you take a multivitamin every
day, it doesn’t matter what you eat.
Supplements, by definition, are meant to
supplement nutritious food rather than
replace it. If your diet consists of junk
food, supplements can help, but you’re
fighting an uphill battle. Foods contain
many more nutrients than anyone could
pack into pills.
8. If your urine turns yellow
or orange, something is wrong.
Vitamin B 2
(riboflavin) turns your urine
yellow or orange when you excrete
amounts your body can’t use. It’s quite
normal and nothing to worry about. If
you don’t like the color, drink more water.
9. All multivitamins
are basically the same.
The number of nutrients in a multivitamin
can vary from a few to more than two
dozen. Although products with few
ingredients can be beneficial, they don’t
provide as much nutritional insurance.
For example, only 10 percent of American
adults get enough choline, which is essential
for the brain and nervous system, but only
some multivitamins include it.
In addition, some products are
formulated for women or men at
different stages of life, as requirements
vary. In the case of iron, which can be
toxic in high doses, premenopausal
women require 18 mg daily, but women
after menopause, as well as men of all
ages, require only 8 mg.
10. It doesn’t matter if
your multivitamins are old.
Multivitamin products have expiration
dates for good reason: Their potency
will eventually decline. If you’ve had a
product for a long time, check the date.
If it’s expired, get a new one. Store
supplements away from moisture and
heat, not near a stove or microwave,
not on top of the fridge, and not in a
bathroom cabinet. A cool kitchen cupboard
or drawer is a good storage option.
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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.
22 • MAY 2019

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asktheNATUROPATHICdoctor/ANSWERS TO YOUR HEALTH QUESTIONS
Chronic Headache Relief
To find the right solution for this often-debilitating problem,
you first have to identify the cause /// BY EMILY A. KANE, ND, LAc
Emily A. Kane, ND,
LAc, has a private
naturopathic practice
in Juneau, Alaska,
where she lives with
her husband and
daughter. She is the
author of two books
on natural health,
including Managing
Menopause Naturally.
Visit her online at
dremilykane.com.
: I get frequent headaches. Tylenol and over-the-counter pain meds
don’t work. I definitely don’t want to get constipated and addicted to
opiates, but I can’t function at all on my headache days. Can you help?
—Joy E., Honolulu
a:First, it’s important to note that if
you have a new, sudden, intense,
non-resolving headache, this could be
a medical emergency and you need an
MRI as soon as possible. In most cases,
however, headaches are an ongoing issue
that can plague people throughout their
lives. And they’re tricky for health care
providers to sort out. To find the most
effective treatment, it’s critical to examine
any patterns to your headaches and try to
determine what’s triggering them.
Hormonal Issues
One common cause of headaches or
migraines in women is hormonal shifts.
These happen in a major way at puberty,
pregnancy, and menopause, but hormones
also change dramatically as part of the
monthly cycle during your fertile years.
If your headaches occur before menstruation,
this is because of high levels of
estrogen and progesterone precipitously
dropping off. A tincture of Vitex (chaste
berry)—one dropperful daily throughout
the month—can lessen the steep drop-off
of progesterone and help provide relief.
You can also employ a seed rotation
diet to help smooth out hormonal shifts,
but be aware that this will increase your
fertility! So if you are sexually active and
do not want to get pregnant, be sure to
have a birth control method in place if you
try this headache remedy. I favor condoms
since those protect against STDs as well,
and don’t mess with hormones. You can
also try a non-hormone IUD (ParaGard).
The seed rotation plan involves
Day 1 of your cycle (first day of menstrual
bleeding) to mid-cycle (usually
day 13–15). Take 1 tablespoon of ground
flax seeds and 3 tablespoons of pumpkin
seeds—stirred into a salad, soup, or
applesauce—daily during this time.
Then, in the days between ovulation
(mid-cycle) and the end of your cycle,
switch to 1 tablespoon sesame seeds and
3 tablespoons sunflower seeds daily.
If your headache occurs mid-cycle,
when only estrogen is high, try an
anti-estrogenic diet for three months.
This basically means cutting back on
animal foods—cheese, beef, pork, and
chicken—or avoiding them altogether.
Other Potential Causes
If your headaches are not related to
hormonal changes, heat, ice, or pressure
will often alleviate the symptoms, and
these treatments can give clues as to the
origin of the headache as well. For example,
if you put a wrung-out hot towel over your
shoulders and that relieves the headache,
you likely have a tension headache from
tight upper-back muscles.
If you have a more classic migraine
(too much blood pushing into the skull
24 • MAY 2019

Drink lots
of water,
and only
water if
possible.
and putting pressure on the brain), then
ice at the base of your neck and lying flat
in a dark room will help. Sometimes the
ice pack works better over the eyes.
Sometimes pressure, like tying a
bandana around your temples rather
tightly will relieve headache pain. If that
is true, the homeopathic remedy Bryonia
may also help, especially if you tend to
have dry mouth and lips. If the headache
is always on the right side, homeopathic
Sanguinaria may help. If left-sided, try
Lachesis. If you have a dull, hammering
headache at the base of your skull, your
scalp is sore to touch, and it feels like there’s
a band around your head, try Gelsemium.
Homeopathic remedies tend to work
quickly—within 20 minutes—and are
widely available over-the-counter in 30C
potencies. Just one tiny tablet placed
under your tongue is sufficient to assess
whether the remedy will help. If it does
help, continue with 1 tablet daily for 10
days. If it helps a bit, try taking 1 tablet
three times daily for 7–10 days.
Research has also shown that hand
temperature drops 2 or more degrees
before a migraine begins. Warming your
hands will reduce the severity of the
headache, and may even abort it. So try
placing your hands in warm water at
the first hint of headache and assess if
this method is helpful for you. Stanford
Medical School has developed a device
that warms the hands in a type of vacuum
chamber that increases blood flow, which
will, of course, warm the hands.
Possible Food Triggers
Folks who get frequent headaches tend
to have a higher level of circulating
histamine than others. Foods that you
are allergic or sensitive to will cause
your mast cells to dump histamine into
the bloodstream, and this often results
in a headache. The top food triggers for
migraines include:
1. Added sugar or artificial sweeteners
2. Cheese, yogurt, and other dairy products
3. Aged or processed meats (hot dogs,
salami, pepperoni, bacon, ham)
4. Chocolate
5. MSG (sometimes called hydrolyzed
vegetable protein or even natural
flavoring)
6. Alcoholic beverages
7. Any liquid other than water
8. Any food you are known to be allergic to
9. Any food you note triggers a migraine
Determining the exact cause can be
tricky, so you have to be your own best
detective. One approach is to commit to
a hypoallergenic diet for a minimum of 2
weeks. Avoid the “big 9” of wheat, dairy,
corn, soy, peanuts, shellfish, tomatoes,
eggs, and caffeine. The Whole Life
Nutrition Cookbook by Alissa Segersten
and Tom Malterre offers a collection of
delicious recipes made without these
problem ingredients.
Sticking to a diet this
strict isn’t easy, but it’s
essential to determine
whether your headaches
are caused by food
choices. If 2–6 weeks
on a hypoallergenic diet
doesn’t help your headaches,
work with a naturopathic
physician or well-trained nutritional
therapist to look for less-common
food allergens. These could be literally
anything: garlic, chocolate, apples,
strawberries, nuts. It takes some sleuthing
to figure out, but it’s well worth the
effort because irritating foods don’t just
cause headaches. They can chronically
irritate other parts of your system, such
as blood vessels and the brain, as well.
Healthy
Tip!
For more information
on natural remedies for
chronic headaches, visit
DrEmilyKane.com.
Other Ways to Stop the Pain
Your built-in pain medication is endorphins,
which reliably increase with exercise.
Endorphins are similar to narcotics—they
relieve and prevent pain—without the
side effects. Aerobic exercise causes a
rapid increase in endorphin levels. Build
15–30 minutes of cardio exercise into your
schedule, 3–5 times per week. Studies
have documented a 50 percent or more
decrease in headache frequency after
6 weeks of exercise. So stick with it!
Drink lots of water, and only water
if possible. Kombucha is a wonderful
drink, but like alcohol it may trigger a
migraine. If you smoke, quit. If you use a
rescue medicine more than twice a week
you have definitely set yourself up for
rebound headaches. I strongly advise that
you work with a qualified natural health
care provider to wean to a minimum use
of rescue pharmaceuticals. Of course,
I don’t want you to suffer, but long term,
migraine medicine will jerk your blood
pressure around and actually cause you
to have more frequent headaches.
The natural cellular enhancer CoQ10
may help, especially if you trend toward
high blood pressure. Try taking 200 mg
daily. Some folks also find that 400 mg
daily of vitamin B 2
(riboflavin) helped
their headaches. An herbal preparation
of butterbur called Petadolex has
also been shown to significantly
reduce headaches. One study
published in the journal
Neurology showed a
55 percent reduction in the
use of rescue medication
when Petadolex was added.
Sometimes headaches are
exacerbated by “thick blood,”
which can be caused by high platelet
or high fat levels in the blood. If your
platelets or triglycerides are elevated,
these can be modified. Both findings
can improve with fish oil (I prefer wild
Alaskan salmon-based actual fish, but
capsules are okay, too: 2,000–3,000 mg
daily). Stay hydrated (2 liters of water
daily for a woman and 3 for a man, on
average) and eliminate processed carbs
(crackers, chips, cookies, bagels) from
your diet.
Do you have a question for Dr. Kane? Email it to editorial@
betternutrition.com with “Ask the ND” in the subject line.
MAY 2019 • 25

uncommonHERBS/GET TO KNOW BOTANICALS
5 Benefits of Pau d’Arco
Native to the Amazon rainforest, pau d’arco has years of healing
power behind it—here are our top reasons to give this antimicrobial
herb a try /// BY KARTA PURKH SINGH KHALSA, RH, DC-N
Pau d’arco is an herb made from the
inner bark of Tabebuia trees (Tabebuia
impetiginosa and Tabebuia avellanedae),
which grow in the Amazon rainforest.
Known for their bright pink-purple
flowers, Tabebuia trees can grow up
to 125 feet tall. Also called taheebo or
lapacho, pau d’arco is best known as
a remedy for candida, but it has been
long used by indigenous peoples as
a treatment for stomach, skin, and
inflammatory conditions. Here are five
reasons to supplement with pau d’arco:
1. It Has Antibacterial Properties
Research suggests that pau d’arco
bark has antibacterial and antifungal
properties. While its exact mechanism
of healing is unknown, pau d’arco is
thought to inhibit the processes that
bacteria and fungi need to produce
energy. Several compounds
found in the plant’s
inner bark are
thought responsible for its beneficial
health effects. For example, a study
in Phytomedicine found that betalapachone
(a chemical in pau d’arco)
helps inhibit and treat methicillinresistant
Staphylococcus aureus
(MRSA). Pau d’arco was also shown
to help slow the growth of Helicobacter
pylori, a bacterium associated with
stomach ulcers. And another study
published in Phytotherapy
Research found that
pau d’arco significantly
accelerates healing
of gastric ulcers in
rats.
Did You
Know?
Pau d’arco is best known as
a remedy for candida, but it
is also traditionally used as
a treatment for stomach,
skin, and inflammatory
conditions.
2. It Helps Fight Candida
Pau d’arco is most widely used to treat
candida, a type of yeast. Most remedies
that help control yeast work best from
the inside. Even if you’re fighting a fungal
skin infection, this invader is hard to
kill using external treatments. One of
the first herbs to consider is pau d’arco,
which contains constituents
that have been shown
26 • MAY 2019

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care of yourself and this starts with what
you put into your body. This is why
I use FloraSil from Flora, a plant-based silica
that helps rejuvenate collagen, naturally.
“
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uncommonHERBS/GET TO KNOW BOTANICALS
PAU D’ARCO: RICH IN
VITAMINS & MINERALS
Pau d’Arco contains the following essential
nutrients:
* Selenium *
* Calcium
* Zinc
Vitamins A, B, and C
* Magnesium
* Potassium
to kill yeast in a test tube. A 2010 study
confirmed this strong antiyeast activity.
In one paper, scientists confirmed
that, from a collection of 14 tropical
antifungal plants, pau d’arco proved
to be the most potent medicinally.
3. It’s Anti-Inflammatory
Research shows that pau d’arco inhibits
the release of specific chemicals that
trigger an inflammatory response in
the body. A 2012 study showed that
pau d’arco blocked inflammatory
pain by 30–50 percent compared to
a placebo. A study in the Journal of
Ethnopharmacology reported that
a tea made from the bark blocked
several inflammatory chemicals.
The study’s authors determined that
pau d’arco may work by suppressing
the production of inflammatory
prostaglandins.
Other research has confirmed
these anti-inflammatory capabilities.
A 2017 study looked at the antiinflammatory
polyphenols in the bark
and concluded that they inhibited both
cyclooxygenase-2 (COX-2) and COX-1
enzymes, the main culprits behind many
inflammatory symptoms. In the same year,
pau d’arco was found to benefit osteoarthritis.
The herb is rich in quercetin,
a flavonoid popular with naturopathic
doctors to quell inflammation related to
allergies and other conditions.
And a paper from 2019 indicated that
pau d’arco may help protect nerves in
Parkinson’s disease.
4. It May Boost Weight Loss
Pau d’arco may also aid weight loss.
In one 16-week study, mice fed pau
d’arco lost significantly more weight
than those on a placebo. Part of the
effect may be from a laxative action,
as pau d’arco contains anthraquinones,
the same type of laxative constituents
as senna and aloe. A 2014 experiment
indicated that pau d’arco attenuates
increase in body weight and fatty
liver from a high-fat diet.
5. It Combats Fatigue
Indigenous healers in South America
use pau d’arco for a wide variety of other
conditions, including fatigue. A 2018
experiment found that a single dose of
a polyphenol from the bark increased
endurance. And a paper from 2019
indicated that pau d’arco helped protect
nerves in Parkinson’s disease, which is
often associated with fatigue.
How to Take Pau d’Arco
Pau d’arco extract is available in
capsule, tincture, and powder forms,
and the chopped bark can be used to
make tea. Traditionally, 10–15 grams
of the bark is simmered in water for
15 minutes and consumed as a tea 3 times
per day, but higher doses are often used
in natural medicine treatments. You can
also find the herb in tea at a health food
store. As a tea, pau d’arco has a pleasant,
slightly sweet taste .
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28 • MAY 2019

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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.

naturalBEAUTY/PURE INGREDIENTS FOR SKIN & BODY
Clean
Makeup
Feel better about
what you’re putting
on your face by
making the switch to
all-natural cosmetics
/// BY SHERRIE STRAUSFOGEL
Drugstore and even high-end department store makeup can contain
chemical ingredients, such as boron nitride, bismuth oxychloride, and
dimethicone, as well as synthetic FD&C and D&C pigments, all of
which have been linked to skin irritations. They often rely on parabens
(methyl, propyl, butyl, and ethyl) to extend shelf life, which can cause
allergic reactions. Commonly used preservatives imidazolidinyl urea
and diazolidinyl urea are a primary cause of contact dermatitis.
Foundations, concealers, bronzers, and blushes are in contact with
your skin for hours, so they have a greater chance of causing irritation
and introducing toxins. Natural formulas nourish skin with shea
butter, argan oil, aloe vera, jojoba, and rose hip oil. Powder mineral
makeup is made of microscopic flat crystals that overlap each other
on the skin, creating a filtering layer that allows the skin to breathe
while protecting it from pollutants. The minerals titanium dioxide
and zinc oxide also provide broad-spectrum sun protection, although
additional sunscreen is necessary for prolonged sun exposure.
Beeswax-based mascaras and lipsticks are naturally moisturizing,
while drugstore varieties rely on paraffin wax to make them creamy
and plastic polymers to help them adhere. Mass-market lip-glosses may
rely on hydrogenated polyisobutene, a petroleum-based ingredient,
to make them shiny, while natural lip shines use botanical oils.
Minerals add gloss and shimmer to natural lipsticks, and nonpetrochemical-based
waxes and oils add nutrients. The result is
lipsticks and glosses that perform like healing lip balms.
With your palette of natural makeup you can look flawless
and still know that what you’re putting on your face is safe.
1
2
3
30 • MAY 2019

Did You Know?
The Environmental Working
Group (ewg.org) rates
controversial makeup
ingredients based on scientific
studies, and also lists products
that contain them.
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1Create a variety of looks in a wink of time with Jane Iredale Solar Flare Eye
Shadow Kit. This new spring collection contains five richly pigmented, shimmery
bronze and coral mineral colors. Extracts of pine bark and pomegranate nurture
and protect sensitive eyelids. Apply solo or layered, wet or dry for soft or bold looks.
Or use the powdered shades to fill brows, as a blush, or as a lip stain.
2Pucker up to a pop of color and moisture with Gabriel Lipstick in Soft
Berry. Jojoba, sesame, and safflower seed oils, plus sea fennel extract and
aloe hydrate your lips, while minerals provide luxurious color.
3
Flash thicker, fuller lashes with Mineral Fusion Volumizing Mascara. Beeswax,
aloe vera, and extracts of pomegranate and white tea leaf nourish lashes,
while mineral color coats them without clumping, flaking, or smudging.
4Flatter your flush with Juice Beauty Phyto-Pigments Last Looks Cream
Blush in Seashell. Pigments from rose and purple carrots, plus age-defying
grapeseed oil and phospholipids, help hydrate dry cheeks.
4
5Multitask with Pacifica Alight Multi-Mineral BB Cream. This tinted moisturizer
primes, illuminates, and perfects with mineral pigments, iris and rose stem
cells, coconut water, and hyaluronic acid. The sheer application can be built
up for more coverage of fine lines and uneven tone.
Sherrie Strausfogel is the author of Hawaii’s Spa Experience: Rejuvenating Secrets of the Islands (the first book to feature aromatherapy in its pages). Based in Honolulu, she writes
about beauty, spas, health, cuisine, and travel. Her work has appeared in more than 100 magazines, newspapers, guidebooks, and websites.
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WOMEN’S
HEALTH
6
CONDITIONS
THAT AFFECT
WOMEN
MORE THAN MEN
By Lisa Turner
32 • MAY 2019

Men are more
likely to die
from cirrhosis,
Parkinson’s disease,
colon cancer, and
physical injuries.
But certain serious
conditions are known
to target women
exponentially more
often than men. Here
are six of the most
common.
URINARY TRACT
1INFECTIONS
The main reason women get more UTIs?
Simple anatomy. Because the urethra—
the duct through which urine passes
from the body—is shorter in women and
closer to the anus, it’s easier for bacteria
to migrate into the urinary tract and
cause infections. Birth control methods,
such as diaphragms or spermicides, and
irritating feminine products can also
contribute to the problem. To protect
against UTIs, wipe from front to back
after using the bathroom, empty
your bladder as soon as possible after
intercourse, and drink plenty of water—
several studies have linked low urine
output with increased risk of UTIs.
Supplemental support:
CRANBERRIES, in juice or capsules, are
rich in proanthocyanidins, which may
prevent bacteria, especially E. coli,
from adhering to urinary tract cells.
GOLDENSEAL, a potent antimicrobial
herb, also helps keep bacteria away
from the bladder wall.
VITAMIN C increases the acidity of
the urine, which helps kill bacteria.
According to a study published in
Acta Obstetricia et Gynecologica
Scandinavica, 100 mg of vitamin C per
day (along with iron and folic acid)
significantly reduced UTI risk among
pregnant women. Drinking hibiscus
tea (rich in vitamin C) is also a good
idea—a 2016 study looked at hibiscus
tea for UTIs and kidney inflammation
and found it to be effective.
PROBIOTICS balance the urogenital flora
and can significantly reduce the risk of
recurrent UTIs.
D-MANNOSE, a type of sugar sold in
powdered form, has been shown to
help inhibit E. coli from sticking to
the bladder wall.
TRY:
Kyo-Dophilus
Cran+ Probiotics
(shown here with
new packaging)
MAY 2019 • 33

AUTOIMMUNE DISEASES
2Conditions in which the body attacks its own cells and tissues
strike women three times more than men, and they’re among the
top 10 leading causes of death in American women. Women are also
10 times more likely to have Hashimoto’s thyroiditis, an autoimmune
condition marked by weight gain, cold hands and feet, depression,
constipation, fatigue, and thinning hair. Sex hormones may play
a role in autoimmune diseases, and some research suggests that
variations in X chromosomes (women have two, men have
one) increase the risk of autoimmune disease.
Another theory: when women give birth, fetal
cells may stick around in the body after pregnancy—
sometimes for as long as 30 years—and can prompt
an autoimmune response in mothers, says Brittany
Henderson, MD, a board-certified endocrinologist
and author (along with health writer Allison
Futterman) of What You Must Know About
Hashimoto’s Disease. Other triggers include infections,
food allergies, environmental toxins, and stress.
If you have Hashimoto’s or any other autoimmune
disorder, it’s critical to identify immune system triggers and
decrease them, says Henderson. Keep your immune system
strong to protect against infection, identify food allergies, and
avoid environmental toxins, including chemical household
cleaners such as bleach, nonstick cookware, and pesticide
residues in food, says Henderson. Switch to natural, nontoxic
household cleaners, buy organic foods whenever possible,
wash fruits and vegetables thoroughly, and use stainless steel
cookware. And find ways to minimize your stress—in some studies,
up to 80 percent of patients with autoimmune disorders
reported uncommonly high stress before onset of symptoms.
When choosing supplements, says Henderson, “Less is more, since
some ingredients can impair thyroid hormone actions. Be as pure and
clean as possible and be sure your supplements don’t have a ton of
ingredients you can’t pronounce.”
Supplemental support:
ANTIOXIDANTS that protect against infections, including vitamin C,
vitamin E, and liposomal glutathione, are especially important for
thyroid disorders.
ANTI-INFLAMMATORY COMPOUNDS, specifically vitamin A, vitamin D,
and fi s h or krill oil.
MINERALS, particularly iodine, zinc, magnesium, iron, and selenium
to support the production of thyroid hormones.
PROBIOTICS to protect against harmful bacteria that
contribute to the development of food allergies, leaky
gut, and chronic inflammation. Studies have linked a
disruption in the microbiome with increased risk of
autoimmune disorders. “Variety and concentration are
the most important aspects,” says Henderson. Choose a
product that contains 10 or more different strains.
Giveaway!
Enter to win 1 of 5 copies
of What You Must Know
About Hashimoto's Disease by
Brittany Henderson, MD,
and Allison Futterman.
Email your name and address to
betternutritionfreebie@gmail.
com to participate. Please put
“Hashimoto's” in the
subject line.
Find ways to minimize
stress. In some studies,
up to 80 percent of patients
with autoimmune disorders
reported high stress.
ALZHEIMER’S DISEASE
3Almost two-thirds of Americans
diagnosed with Alzheimer’s are
women, and women in their 60s are
twice as likely to develop Alzheimer’s
as breast cancer. It’s thought that
genetics and hormones play a
significant role—studies suggest
that estrogens protect against betaamyloid,
a compound that accumulates
in the brain, disrupting communication and
killing brain cells. When estrogen levels decline
during and after menopause, women are at a
higher risk.
To protect your brain, start with a healthy
diet: studies show that a higher consumption
of fruits and vegetables protects against
Alzheimer’s and enhances cognitive function.
Regular exercise has also been shown to
protect against Alzheimer’s.
Supplemental support:
MCTS (medium-chain triglycerides) have been shown
to reduce mental decline, as well as treat cognitive
dysfunction. Use MCT or coconut oil.
ACETYL-L-CARNITINE (ALC) may reduce mental
deterioration in Alzheimer's patients.
COENZYME Q10 is a neuroprotective antioxidant, and
some studies suggest that it may also reduce the risk
of Alzheimer’s.
PHOSPHATIDYLSERINE (PS) can improve memory and
enhance cognitive function. Some studies suggest
that PS causes structural changes in
neurons, so benefits may continue
even after treatment stops.
HUPERZINE A, traditionally used in
Chinese medicine as a treatment
for Alzheimer’s, has been shown
to significantly improve memory,
and cognitive skills and abilities in
Alzheimer’s patients.
TRY: Natural Factors WomenSense ThyroSense Thyroid Formula
TRY: LifeSeasons Clari-T Cognitive Support
34 • MAY 2019

EATING DISORDERS
4Anorexia, bulimia, and other eating
disorders affect 10 times as many women
as men, and more women die from
anorexia than any other mental health
problem. Researchers believe that
hormonal issues, societal influences
around body image, personality traits
such as perfectionism, and psychological
factors including low self-esteem all play
a role in eating disorders. Additionally,
sexual abuse, trauma, and rape—more
prevalent in women—are linked
with increased risk of eating
disorders, especially bulimia.
If you have a serious eating
disorder, professional help
is critical. Do not try to
self-treat. If you’re recovering
from an eating disorder,
some studies suggest that
supplements that may help.
Supplemental support:
ZINC deficiency has been loosely
implicated in eating disorders, and one
small study suggests that zinc supplements
may help enhance weight gain and
stabilize mood in women with anorexia.
DIGESTIVE ENZYMES can help rebuild a
healthy digestive system—many women
with eating disorders suffer from
gastrointestinal issues. If you suffer from
binge eating disorder, look for a formula
with betaine HCL, which helps break
down protein, the precursor to amino
acids (important for mood).
TRYPTOPHAN helps balance the
brain chemical serotonin, linked
with changes in hunger and
mood. Low levels of tryptophan
are linked with eating disorders,
especially bulimia.
TRY: Doctor’s Best L-Trptophan TryptoPure
5 OSTEOPOROSIS
Characterized by weak, brittle bones, osteoporosis is four times more common
in women than in men. The main reasons: women naturally tend to have smaller,
thinner bones, and women tend to lose bone at a younger age and at a more rapid
pace than men. Also, estrogen protects bones, so when estrogen levels drop sharply
during menopause, women are at risk for bone loss and osteoporosis. Women are also
more likely to diet and/or have eating disorders, leading to nutrient deficiencies that
can impact bones. During pregnancy, the developing baby will take calcium from the
mother’s bones if the mother isn’t getting enough calcium in her diet to meet its needs.
To protect your bones, make sure that your diet includes lots of fruits and vegetables,
with enough protein, calcium, magnesium, vitamins D and K, and other bone-building
nutrients. And engage in regular weight-bearing activities, such as jogging, tennis, or
step aerobics—they’ve been shown to improve bone strength and density.
Supplemental support:
CALCIUM, especially in combination with vitamin D, protects against bone loss and
prevents fractures in women with osteoporosis. In one study, calcium combined
with vitamin D reduced risk of fractures by roughly 25 percent.
VITAMIN K, a fat-soluble vitamin, can increase bone density
and prevent bone loss, especially in combination with calcium
and vitamin D.
MAGNESIUM works in conjunction with vitamin D to keep
calcium levels normal in the bones. Deficiencies are linked
with bone loss and higher risk of fractures.
6 DEPRESSION
Women are nearly twice as likely
as men to be diagnosed with depression.
Part of this is biological, related to
hormonal shifts, especially during
puberty, after giving birth, and before
and during menopause. Women also tend
to internalize stress, leading to lower
brain function in areas responsible for
mood. And life circumstances such as
societal pressures, anxiety—women are
more than twice as likely as men to be
affected—and sexual trauma are linked
with a higher risk of depression.
If you suffer from severe depression,
seek medical help. For occasional blues
or lowered mood, support your neurotransmitters—the
brain’s messengers that
control mood—with a balanced diet low in
sugar and refined carbohydrates and high
in lean protein, vegetables, and omega-3s.
Supplemental support:
ST. JOHN’S WORT has been shown to work
as well as some antidepressants for mild
and moderate depression, according to
a 2008 review of 29 studies.
PROBIOTICS play a key role in gut health,
which influences mood. Studies show
that probiotic supplementation is
linked with a significant reduction in
depression.
SAME (S-adenosyl methionine), a compound
produced by the body, may help alleviate
depression. In some studies, it was
superior to a prescription drug.
B VITAMINS—most notably folate—
play an intricate role in mood and
neurotransmitter production. Many
studies show that
folate deficiency is
prevalent in patients
with depression. Low
B 6
and B 12
levels are
also commonly found
in cases of depression.
TRY: Nordic Naturals
Vitamin B Complex
TRY: Garden of Life mykind Organics Organic Plant Calcium
Lisa Turner is a chef, food writer, product developer, and nutrition
coach in Boulder, Colo. She has more than 20 years of experience in
researching and writing about nourishing foods, and coaching people
toward healthier eating habits. Find her at lisaturnercooks.com.
MAY 2019 • 35

36 • MAY 2019

HOW TO FIND
GOOD FOOD
Avoid these 7 ingredients, sometimes hidden in
“healthy” foods By Vera Tweed
Wouldn’t it be nice to have a personal chef who
shops for organic, locally produced food and
prepares all your meals and snacks from
scratch? It would certainly be a delicious way to eat a
diet that’s clean and nutritious. But most of us live in the
real world, where convenience is king, and packaged
and prepared foods substitute for the idyllic chef.
To help you navigate today’s complex food choices,
here are 7 pitfalls to avoid:
1GLUTEN OVERLOAD
Gluten sensitivity is skyrocketing, and it parallels the
increase of gluten in our food. We eat more wheat than
we did a few decades ago, and extra gluten is added to
many packaged and processed foods, from sauces and
soups to sausages, cold cuts, and even veggie burgers.
Oddly enough, whole wheat bread may well contain
more added gluten than its refined cousin, to counteract
the naturally dense consistency of whole grain bread. Added
gluten gives bread a spongier, more desirable texture.
Although the phenomenon isn’t fully understood,
eating large amounts of gluten may lead to intolerance.
In nature, gluten is found in all types of wheat, rye,
and barley, but oats, other grains, and other foods may
also be contaminated with gluten if they’re not labeled
“gluten-free.”
MAY 2019 • 37

A Low-Gluten Diet Improves Health
A Scandinavian study compared the effects of diets that were low and high in gluten,
and found that when healthy, middle-aged adults ate a low-gluten diet for 8 weeks,
they felt better and effortlessly lost a little weight. Low-gluten eaters also experienced
less chronic inflammation as well as improvements in the quality of gut bacteria,
peptide YY (a hormone that regulates hunger).
The low-gluten diet contained about 2 grams of gluten per day, equivalent to
about one slice of American bread. The high-gluten diet contained about 18 grams
per day—still less than the estimated American average of about 22 daily grams.
Although gluten quantity isn’t listed on food labels, you can sometimes estimate
it. Gluten makes up 70–75 percent of the protein in wheat. Therefore, if one slice of
wheat bread contains 3 grams of protein, it likely contains a bit more than 2 grams of
gluten. A sandwich with 2 slices would contain between 4 and 5 grams.
2TOXIC WEED KILLER
Glyphosate, the active ingredient in
Roundup, is the most widely used weed
killer around the world. It isn’t allowed
in organic farming, but is sprayed on most
conventionally grown corn and soy, which
are genetically modified to withstand
the herbicide’s toxicity. In addition,
glyphosate is sprayed on wheat and
other grains at harvest time to speed
up the ripening process. And meat and
milk from animals that eat glyphosatecontaminated
grain can contain residues.
Scientists from the United States and
Germany found that glyphosate disrupts
38 • MAY 2019
gut bacteria and hormones, damages
DNA, and is linked to cancer and a host
of other diseases, including Parkinson’s,
Alzheimer’s, and multiple sclerosis.
The weed killer also impairs the heart’s
ability to generate energy and kills liver
cells that are essential for detoxification,
according to research at Wake Forest
University in Winston-Salem, N.C.
Another German study found that
people who ate conventionally produced
food, including grains, vegetables, dairy
products, and meat, had the highest levels
of glyphosate in their bodies, and high
levels correlated with chronic illness.
Did You
Know?
Since 1977, the amount
of gluten added to breads
and other foods has
tripled, according to
USDA research.
Researchers noted: “The presence of
glyphosate residues in both humans and
animals could haul the entire population
toward numerous health hazards.”
3PESTICIDES
Residues from pesticides used
to kill bugs that can damage
crops also remain on our
food. A French study of
69,000 adults found that
those who ate organic
food most of the time had
25-percent lower odds
of cancer and significantly
lower risk of diabetes than
those who never ate organic food.
Conventional fruits and vegetables were
the top pesticide sources, followed by soy
foods, legumes, grains, breads, and cereals.
While the same pesticides cannot be
used in organic farming, the chemicals
can drift and contaminate neighboring
fields. But compared to conventional
foods, organic foods still contain only a
trace or none, and eating mostly organic
food can dramatically reduce pesticide
levels in your body.
One study found that one week of
eating 80-percent organic, instead of
80-percent conventional food, reduced
levels of organophosphates— neurotoxins
and likely carcinogens—by 89 percent.
Another found that 6 days of eating
an all-organic diet reduced levels of
these by 95 percent, and levels of other
pesticides by 37–83 percent, depending
on the chemical.
4CHEMICAL FOOD
ADDITIVES
More than 2,000 synthetic preservatives,
colors, and other chemicals are used in
conventional—not organic—packaged
foods, according to a report by the nonprofit
Environmental Working Group: Organic:
The Original Clean Food. And the lack of
FDA oversight may surprise you.
“The same companies that manufacture
food chemicals are allowed to declare
them safe,” says Melanie Benesh, EWG
legislative attorney and report coauthor.
“It’s like the fox guarding the hen

WHAT TO DO
If you aren’t following a gluten-free diet, go easy on grains and avoid foods with added
gluten, which is listed as a separate ingredient. In addition, look for foods that don’t
contain artificial flavors, colors, or preservatives.
Eating organic food is the simplest way to avoid most pitfalls, but when this isn’t
possible, the nonprofit Environmental Working Group has identified the “Dirty Dozen”
—fruits and vegetables with the highest pesticide levels. These are most important to
buy organic (ranked from most toxic to least):
1
Strawberries
7
Peaches
2
Spinach
8
Cherries
3
Kale
9
Pears
house.” Some of these additives are likely
or known carcinogens and endocrine
disruptors, or have other potentially
adverse health effects.
In comparison, less than 40 synthetic
ingredients are allowed in organic packaged
food, including vitamins, fibers, and
substances used to clean manufacturing
equipment. Their safety is reviewed by
independent experts every five years.
Organic food cannot contain artificial
flavors, colors, or preservatives.
5GENETICALLY MODIFIED
FOODS (GMOS)
Starting in 2020, some labeling of GMOs
will be required, but meanwhile, any
disclosure is voluntary. Foods modified
to withstand toxic weed killers, such
as corn and soy, may contain higher
chemical residues. In other cases, there
is debate about the risk of foreign genes
acting as allergens.
6BPA
Short for bisphenol-A, BPA disrupts
hormones and can contribute to weight
gain and possibly diabetes, high blood
pressure, and heart disease. BPA is
found in the linings of cans, plastic
containers, paper receipts, and fast-food
meat products.
4
Nectarines
10
Tomatoes
5
Apples
11
Celery
6
Grapes
12
Potatoes
A study at California Polytechnic State
University in San Luis Obispo found
that women who switched to BPA-free
food containers and cosmetics for three
weeks had significantly lower levels of
the chemical in their bodies. And, they
lost some weight.
7PHTHALATES IN
FAST FOOD
Although their risk is still being debated,
phthalates are banned from toys in the
U.S., are known to disrupt hormones, and
have been linked to high blood pressure,
diabetes, heart disease, and cancer. For
years, plastic containers, skincare and
hair products, and synthetic fragrances
have been known sources of phthalates.
But these problematic chemicals are also
found in fast food.
Testing of nearly 9,000 people,
at The George Washington University
in Washington, D.C., found levels of
these chemicals were up to 40 percent
higher in people who had eaten fast food
during the previous 24 hours. Fast-food
items that contributed to high levels
of phthalates included meat and foods
made with grain, such as bread, pizza,
burritos, rice, noodles, and cakes. As if
there already weren’t enough reasons
to avoid fast food, this is another one.
OTHER GOOD OPTIONS
• Non-GMO Project Verified foods
• Grass-fed meat
• Pasture-raised chickens and eggs
• Meat and dairy products from
animals raised without antibiotics
or rBST, a widely used synthetic
hormone
HELPFUL APPS AND SITES
• The Non-GMO Project Shopping
Guide: livingnongmo.org
• The Environmental Working Group’s
Healthy Living App: ewg.org/apps
• The Center for Food Safety:
centerforfoodsafety.org
WHICH FOODS ARE
GENETICALLY MODIFIED?
According to the USDA, non-organic
versions of the following six foods are
typically genetically modified:
1. Corn
2. Soybeans
3. Sugar beets
4. Papaya (U.S.-grown)
5. “Arctic” varieties of apples
6. AquAdvantage salmon
Some of these four foods may also be
genetically modified:
1. Alfalfa
2. Canola
3. Potatoes (Atlantic, ranger russet,
russet burbank, and white russet)
4. Squash (zucchini, yellow straightneck,
and yellow crookneck)
Many health food stores refuse to sell
GMO foods. In addition, the nonprofit
Non-GMO Project has verified and
certified more than 50,000 foods that
don’t contain GMOs. For details, visit
livingnongmo.org.
MAY 2019 • 39

asktheNUTRITIONIST/ANSWERS TO YOUR FOOD QUESTIONS
Food Therapy
to Fight Fatty Liver
The first place to start is by switching to foods and drinks
with no added sugars /// BY MELISSA DIANE SMITH
: I’ve had non-alcoholic fatty liver disease (NAFLD) for about a year, but this is shocking:
My 12-year-old son and my 19-year-old son both were recently diagnosed with it!
How common is NAFLD, why does it develop, is it common for teens to have it, and are
there simple things I can do, nutritionally speaking, to improve this condition?
—Fidela G., Los Angeles
Melissa Diane
Smith is an
internationally
known journalist and
holistic nutritionist who
has more than 20 years of
clinical nutrition experience
and specializes in using
food as medicine. She is
the cutting-edge author
of Going Against GMOs,
Going Against the Grain,
and Gluten Free
Throughout the Year, and
the coauthor of Syndrome
X. To learn about her
books, long-distance
consultations, nutrition
coaching programs, or
speaking, visit her
websites:
melissadianesmith.com
and againstthegrainnutrition.com.
people who hear the term
a:Many
fatty liver disease automatically
think the condition only develops in
people who drink too much alcohol. But
non-alcoholic fatty liver disease (NAFLD)
is spreading rapidly and is now the most
common chronic liver disease in both
children and adults in the United States.
NAFLD is a condition in which
excess fat is stored in your liver. Added
dietary sugar, particularly fructose, is
implicated in contributing to the
development of NAFLD, and
avoiding added sugar is the
main dietary strategy for treating the
condition. A recent study found that
overweight children with NAFLD sharply
reduced the amount of fat and inflammation
in their livers by cutting soft drinks,
fruit juices, and foods with added sugars.
Eating more vegetables and fruits and as
many organic foods as possible are other
beneficial strategies.
The Skinny on Fatty Liver
Between 30 and 40 percent of adults
in the United States have NAFLD,
according to the National Institute
of Diabetes and Digestive and Kidney
Diseases. Close to 10 percent of U.S.
children ages 2–19 also have the condition,
and it is more common in boys
than girls. Research has demonstrated
that NAFLD is also a growing problem
among Millennials: In young adults,
ages 18–35 years old, NAFLD has risen
almost 2.5 times over three decades
(from 9.6 percent in 1988–1994 to
24 percent in 2005–2010).
The condition is more common in
people who are obese, and those who
have type 2 diabetes or metabolic
syndrome (which involves abdominal
obesity, hypertension, elevated
fasting blood sugar, high triglycerides,
or low high-density lipoprotein
[HDL] levels). It’s also associated
with insulin resistance and high
insulin levels even in lean people
with normal blood sugar levels.
While NAFLD occurs in people
of all races, it is most frequently
seen in Hispanics, followed by
non-Hispanic whites.
Fatty liver disease typically has few
symptoms, and many people who have
it don’t know it. But the condition raises
the risk of developing type 2 diabetes
and heart disease, and it is associated
with compromised reproductive health
40 • MAY 2019

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asktheNUTRITIONIST
in both men and women. It can progress
into a more severe liver condition called
non-alcoholic steatohepatitis (NASH),
which is a leading cause of liver cancer,
cirrhosis, and liver transplants. About
3–12 percent of adults in the United
States have NASH.
The Benefits of Switching
to No Added Sugar
According to new research published
in the Journal of the American Medical
Association, avoiding foods and drinks
with added sugars is an effective diet
strategy for alleviating NAFLD, at least in
teens. Researchers recruited 40 children
with an average age of 13 who had fatty
liver disease, and randomly assigned
them to either a group that remained on
their usual diets, or a group that limited
added sugars.
Researchers asked the families of
children on the limited-sugar diet to follow
the diet too; they helped the families
by swapping lower-sugar alternatives
for foods that were typically consumed
within the household in a typical week.
For example, in place of yogurts, salad
dressings, sauces, and breads that
contained added sugar, the families
were provided with versions of those
foods that did not contain added sugar.
Fruit juices, soft drinks, and other sweet
drinks were forbidden.
After eight weeks, the low-sugar
group had reduced their added sugar
intake to just 1 percent of daily calories
compared to 9 percent in the control
group. The children with NAFLD in
the low-sugar group had a 31 percent
reduction in liver fat, on average,
compared to no change in the control
group. They also had a 40 percent
drop in their levels of alanine aminotransferase,
or ALT, a liver enzyme that
rises when liver cells are damaged or
inflamed. Although this study focused
on diet therapy to improve fatty liver
disease in children, other research
suggests, and many holistic practitioners
recommend, eliminating added sugar
as a key strategy for anyone with NAFLD,
no matter his or her age.
MILK THISTLE: AN HERBAL OPTION
TO HELP TREAT FATTY LIVER
Milk thistle is an herb known for its liver-protecting effects. Its active ingredient is
silymarin, which has antioxidant properties. Some studies have found that silymarin,
by itself or in combination with vitamin E, may help reduce insulin resistance,
inflammation, and liver damage in people with non-alcoholic fatty liver disease.
The dosages of milk thistle extract used in these studies were 250–376 mg per day.
Medically speaking, silymarin is considered an option for treatment, especially in
conjunction with a low-calorie diet and physical activity.
Other Recommended Strategies
To further make food your best medicine
for fighting NAFLD, try the following
dietary recommendations, in addition to
cutting out added sugar:
Eat More Vegetables and Fruits
Polyphenols, including quercetin,
epigallocatechin gallate, anthocyanins,
and resveratrol, which are found in
fresh vegetables, fruits, plant extracts,
and herbs, help prevent NAFLD by
exerting lipid-lowering, antioxidant,
anti-inflammatory, and antifibrotic
properties. Therefore, consumption
of fruits and vegetables rich in
polyphenols is recommended to
prevent the development of NAFLD.
Good food sources of quercetin
include onions, peppers, and asparagus.
Epigallocatechin gallate is found in
green tea. Berries and purple sweet
potatoes are rich in anthocyanins,
and resveratrol is found in grapes,
blueberries, and cranberries.
One of the best ways to eat more
veggies is to substitute them for grains.
For example, have chicken and a double
serving of non-starchy vegetables instead
of a chicken sandwich on a bun.
Go Organic as Much as Possible
The liver not only plays an important
role in the digestion, it also helps rid the
body of toxins, including pesticides that
are sprayed on conventionally produced
foods. One pesticide of special concern
is glyphosate-based Roundup. In a 2016
study, researchers concluded that even
in “extremely low doses,” rats exposed
to Roundup developed NAFLD over
a two-year period. To reduce your
exposure to pesticides and reduce the
burden on your liver, look for foods
that bear the USDA organic seal, which
means they haven’t been sprayed with
these noxious chemicals.
Do you have a question for the nutritionist? We would
love to hear from you. Please email your questions to
bnaskthenutritionist@gmail.com.
42 • MAY 2019

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eating4HEALTH/FOODS & MEALS THAT HEAL
8 Foods to Fight High
Blood Pressure
Tasty ways to combat hypertension and reduce your
risk of heart attack and stroke /// BY LISA TURNER
Nearly half of U.S. adults have high blood
pressure, according to 2018 data from
the American Heart Association, and
the number of deaths from high blood
pressure increased by almost 38 percent.
The good news: in many cases, it can
be controlled by dietary changes alone.
The DASH (Dietary Approaches to Stop
Hypertension) diet—which avoids salt,
alcohol, and caffeine, and emphasizes
vegetables, fruits, low-fat dairy, legumes,
nuts, seeds, and whole grains—has been
shown to reduce blood pressure in just
two weeks. Some foods are especially
beneficial, so load your plate with these
eight and protect yourself from heart
attack and stroke.
Beet greens
are rich in
magnesium,
antioxidants,
and potassium,
a mineral that balances the effects
of sodium in the body. A number of
studies link dietary potassium with
reduced blood pressure, and several
meta-analyses show that high potassium
intake drops the risk of stroke by about
25 percent. Other high-potassium
foods include potatoes, sweet potatoes,
mushrooms, spinach, lima beans,
zucchini, and tomatoes.
Recipe Tips: Chop beet greens and sauté
with leeks, garlic, black olives, and red
pepper flakes; toss whole beet greens
with diced sweet potatoes, white potatoes,
and olive oil, and roast until tender; mix
beet greens with steamed green beans,
tomatoes, and feta cheese, and drizzle
with a garlicky lemon dressing.
Pomegranates
are high in polyphenols,
antioxidants with a
beneficial effect on
blood pressure and
cardiovascular disease. In one study,
people who drank a cup or more of
pomegranate juice daily showed a
decrease in both systolic (the maximum
pressure your heart exerts while
beating) and diastolic (the amount
of pressure in your arteries between
beats) numbers.
Recipe Tips: Toss pomegranate seeds
with shaved Brussels sprouts, chopped
pecans, and a lemon-olive oil dressing;
make salsa with pomegranate seeds,
chopped grapefruit segments, red onion,
serrano peppers, and lime juice; toss grilled
shrimp with pomegranate seeds, shaved
carrots, and arugula.
Flax is high in
omega-3 fats, lignans,
and fiber, all of which
help protect against
high blood pressure.
In one study, people with hypertension
who ate flax for six months showed a
reduction in both systolic and diastolic
blood pressure. Whole flax seeds have
a more powerful effect than flax oil.
Other seeds, such as pumpkin and
sunflower seeds, are also high in
potassium and magnesium, and may
have similar effects on blood pressure
and overall cardiovascular health.
Recipe Tips: Grind flax, sesame, sunflower,
and pumpkin seeds, and use as a healthy
breading for grilled chicken or fish; add
ground flax, yogurt, and pistachios to
waffle mix; stir flax seeds into almond
butter for a crunchy sandwich spread.
Pistachios
are rich in healthy
fats, plus magnesium,
potassium, and other
compounds that reduce blood pressure.
In one study, people with high LDL
cholesterol who ate one serving a day
of pistachios had lower systolic blood
pressure. Additional studies have
suggested that other nuts may also
have beneficial effects on blood
pressure and blood vessel function.
Recipe Tips: Toss baby spinach leaves with
toasted pistachios, dried cherries, grapefruit
segments, and low-fat goat cheese; make
pesto from pistachios, basil, spinach, olive
oil, and garlic; purée low-fat yogurt, honey,
cardamom, saffron, and pistachios, and
freeze in an ice cream maker for healthy ice
cream with a Middle Eastern flair.
Beets are high in
polyphenols and nitric
oxide, a compound that
reduces inflammation
and promotes vasodilation
(widening of arteries) to reduce blood
pressure. In one study, people who drank
beet juice mixed with apple juice showed
a reduction in systolic blood pressure
only six hours later; other studies have
shown similar results. Leafy greens and
garlic also help increase nitric oxide in
the body, reduce blood pressure, and
protect against hypertension.
Recipe Tips: Thinly slice beets, toss with
olive oil and minced rosemary, and roast
until crispy; mix beet, carrot, and apple
juice for a healing morning beverage;
purée cooked beets with tahini (sesame
seed paste), olive oil, lemon juice, garlic,
and cumin, and top with black sesame
seeds for a vibrant hummus.
44 • MAY 2019

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eating4HEALTH
Wheat Berry Salad with Pomegranates & Pistachios
Serves 4
This sweet-and-savory side combines foods shown to benefit blood pressure with a creamy,
yogurt-based dressing laced with lime. Lean protein makes it a full meal; use pre-cooked
rotisserie chicken or cubed tofu. To make this recipe gluten-free, try sorghum or brown
rice in place of wheat berries.
1 cup dry wheat berries
½ cup low-fat plain Greek
yogurt
2 Tbs. lime juice
2 Tbs. agave syrup
½ cup pomegranate
seeds
½ small red onion,
diced
¼ cup pistachios
2 cups baby arugula
8 oz. cubed cooked
chicken or tofu
Crumbled goat
cheese (optional)
1. Rinse wheat berries under cold running
water in colander. Transfer to large, heavy
saucepan, and add 2 cups water. Bring to
a boil, reduce heat, and simmer, partly
covered, 50 minutes to 1 hour, or until
tender but suntil firm. Drain, rinse, and let cool.
2. While wheat berries are cooking, whisk
together yogurt, lime juice, and agave in
small bowl. Set aside.
3. Transfer wheat berries to large bowl, and
add pomegranate seeds, onion, pistachios,
arugula, and chicken or tofu. Add yogurt
dressing, and toss to mix well. Season
with salt and pepper.
4. Chill 30 minutes before serving to allow
flavors blend, or divide among four
serving plates. Top with goat cheese, if
desired, before serving.
Per serving (with chicken): 370 cal; 29g prot;
7g total fat (1.5 sat fat); 49g carb; 50mg chol;
55mg sod; 8g fiber; 12g sugar
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
Hibiscus tea
is rich in phenols
and anthocyanins,
antioxidants that
help normalize
cholesterol and
lower blood pressure. In one study,
people who drank three servings a day
of hibiscus tea showed reductions in
both systolic and diastolic blood pressure.
In another study, hibiscus tea was as
effective at lowering blood pressure
as the blood pressure medication
Captopril. It was also more effective than
hydrochlorothiazide (HCTZ), a diuretic
used to treat hypertension, without
causing the electrolyte imbalances
associated with the drug.
Recipe Tips: Mix pomegranate juice, cooled
hibiscus tea, and sparkling water for a
refreshing mocktail; freeze strong-brewed
hibiscus tea and mint leaves in ice cube
trays and add to sparkling water; simmer
hibiscus and rooibos tea leaves with ginger
slices and cinnamon sticks, then strain and
serve hot with honey.
Yogurt and other
dairy products may
protect against
high blood pressure.
One review found a
link between low-fat dairy, especially
yogurt, and a reduced risk of hypertension;
cheese did not show the same
effect. In another study, women who ate
five or more servings of yogurt per week
showed a 20 percent reduction in their
risk for developing high blood pressure.
Researchers believe calcium, magnesium,
phosphorus, and other nutrients in dairy
play a role. In addition, dairy products
contain peptides, compounds with
bioactive properties shown to affect
blood pressure.
Recipe Tips: Whisk yogurt with tomato
sauce, garlic, and rosemary, and simmer for
a creamy pasta sauce; combine yogurt,
quick oats, flax seeds, and honey, and
refrigerate overnight for instant breakfast
oats; sauté baby spinach with garlic, curry
powder, and cumin seeds, and stir in yogurt
for a creamy Indian side.
Wheat berries
and other whole grains
are high in fiber and
other compounds that
protect against high
blood pressure. In one study, people
who ate three servings of whole wheat
or other whole grains had reduced
systolic blood pressure. Other studies
show similar effects, and whole grains in
general are linked with a reduction in
the risk of overall cardiovascular disease.
Enjoy if you're not sensitive to glutencontaining
grains or grains in general.
Recipe Tips: Soak wheat berries in water
overnight, then add to salads or oatmeal
for a chewy, intriguing texture; cook wheat
berries until tender, then sauté with wild
mushrooms, leeks, thyme, and walnuts
for a healthy pilaf; combine cooked or
soaked wheat berries with green onions,
diced carrots, red peppers, arugula, and a
balsamic vinaigrette.
Lisa Turner is a chef, food writer, product developer, and nutrition
coach in Boulder, Colo. She has more than 20 years of experience in
researching and writing about nourishing foods, and coaching people
toward healthier eating habits. Find her at lisaturnercooks.com.
46 • MAY 2019

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MAY 2019 • 47

healthyDISH/RECIPE MAKEOVERS FULL OF MODERN FLAVOROR
Fresh & Bright
Spring Lamb Chops
Lamb is one of the cleanest and most nutrient-dense
meats around, and it tastes especially great grilled
/// BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC
I admit to being more than a little
sentimental when it comes to lamb (and
deer). But the truth is that lamb meat is a
real nutritional bonanza. It contains more
iron than chicken or fish, its fat is evenly
divided between monounsaturated and
saturated, it’s a good source of vitamin B 12
,
and—best of all—it’s generally not shot
full of antibiotics, steroids, and hormones
the way factory-farmed beef is. Most of
the lamb we eat comes from Australia and
New Zealand, neither of which generally
raises sheep on factory farms.
And then there’s the taste. These chops
are moist and flavorful. Your mouth will
water when you smell them grilling.
Like any meat or fish, lamb chops
shouldn’t be grilled on super-high flames.
Those flames look pretty, but they create
bad compounds that you really don’t
want to put into your body, including
HCAs (heterocyclic amines) and PAHs
(polycyclic aromatic hydrocarbons).
So keep the flame low, savor the smell,
and enjoy the incredible taste of this
delicious spring dish. —Dr. Jonny
FEATURED INGREDIENT: Olive Oil
True extra-virgin olive oil (EVOO) is highly anti-inflammatory and rich in biophenols that
help protect cholesterol from oxidative stress (and cholesterol isn’t really a problem until it’s
damaged by oxidation). And research has shown that a Mediterranean diet supplemented
with four or more tablespoons per day of EVOO resulted in a 30 percent reduction in
cardiovascular disease and stroke compared to a conventional low-fat diet.
Be aware, however, that olive oil comes in many forms. There’s refined olive oil, which
you really can’t buy since no manufacturer will put “refined” on the label. But you can buy
“olive oil” that is almost always a blend of refined oils and virgin or extra virgin olive oil.
Refined olive oil is no health food—it has no natural antioxidants and it’s high in trans fats.
But it makes up about 85–95 percent of what goes into bottles simply labeled “olive oil.”
“Extra light” and “pure” are marketing terms. Stay away from both. They have a paler
color than plain olive oil, they’re low in flavor, and they’re low in antioxidants. “We send
our really crummy oil to Europe, and they refine it and sell it back in the U.S. as ‘extra light’
or ‘pure’ olive oil,” one olive oil manufacturer told me on condition of anonymity. If you
happen to encounter a bottle of “pure” olive oil, try to identify its smell. You won’t be able
to. Why? Because it has none! And that’s an important tell, since smell is a strong indicator
of antioxidant content. Ideally, olive oil should have a grassy or nutty smell (and flavor).
Virgin olive oil is fairly high in natural antioxidants, but it’s still a lower grade than
extra-virgin. Extra-virgin is the highest grade of olive oil, with the most natural antioxidants
and polyphenols. Plus, it’s entirely trans-fat free. EVOO is extracted from the olives using
no chemicals or solvents. Another difference between virgin and extra-virgin is acidity.
Virgin olive oil needs to have an acidity of less than 2.0, but extra virgin has
a higher standard: less than 0.8.
The sad truth is that fake versions of “extra virgin olive oil” are common.
According to the best-selling book, Real Food, Fake Food by food critic
Larry Olmsted, many Americans have never even tasted real,
high-quality extra-virgin olive oil because fake versions are so common.
For an authentic extra-virgin olive oil that’s widely available at a
fair price, try Cobram Estate. I vetted the company, and it’s the real
deal—and the best-tasting olive oil I’ve ever had.
Citrus-Herb Grilled
Lamb Chops
Serves 4
Although loin chops are the leanest cuts of
lamb, they are also the priciest. The blade
cut, significantly cheaper, is only slightly
higher in fat and is very flavorful and tender.
3 Tbs. extra-virgin olive
¼ cup low-sodium tamari
Juice of 1 lemon
3 cloves garlic, minced
Fresh rosemary leaves from 4–5 stalks,
chopped (about ¼ cup)
Fresh thyme leaves from 5–6 stalks
(about 3 Tbs.)
⅓ cup mint leaves, chopped
¾ tsp. salt
1 tsp. fresh ground pepper
4 lamb blade chops (or 8 lamb loin chops)
1. In small bowl, combine olive oil, tamari,
and lemon juice, and whisk until lightly
emulsified. Add garlic, rosemary, thyme,
mint, salt, and pepper, and mix thoroughly.
2. Place lamb chops in shallow glass baking
dish, and pour marinade evenly over all.
Cover, and marinate at least 30 minutes,
flipping several times.
3. Grill chops over medium heat, 6–7 minutes.
Flip, and grill 4–5 minutes more for medium
rare, or longer to desired doneness.
Per serving: 780 cal; 52g prot; 60g total fat
(25g sat fat); 4g carb; 190mg chol; 1,340mg sod;
1g fiber; 0g sugar
NOTES FROM THE CLEAN
FOOD COACH
Try serving hot chops with a sprinkling
of feta cheese or a bit of mint jam and
rosemary roasted sweet potatoes. You
can double this recipe and slice the other
half for cold lamb salad the next day.
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
48 • MAY 2019

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