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com
10 Multivitamin
Myths Busted P. 20
THE HEALTH
BENEFITS OF
PAU D’ARCO P. 26
Build Beauty from Within
Hair, Skin, Nails & Joints†
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may2019CONTENTS/ VOLUME 81 | NUMBER 5
36
The search for
48 healthier food
options may
be easier than
Fire up the you think.
grill for these
tempting
spring lamb
chops.
features departments
32 Women’s Health 8 TREND WATCH Sorting Out 26 UNCOMMON HERBS 5 Benefits of
Certain serious conditions—from Suncreens Pau d’Arco
autoimmune diseases to osteoporosis— Ingredients to look for—and ones This time-tested herb from the Brazilian
are known to target women exponen- to avoid. rainforest can help fight off infections,
tially more often than men. Here are six tame inflammation, and more.
of the most common and what you can 16 HOT BUYS Shopping List
do to prevent them. Food and supplement products that 30 NATURAL BEAUTY Clean Makeup
we’re excited about this month. Feel better about what you’re putting
36 How to Find Good Food on your face by making the switch to
We all know to avoid packaged 18 CHECK OUT CBD: What It’s all-natural cosmetics.
and processed foods as much as Really All About
possible. But in today’s fast-paced What you need to know about this 40 ASK THE NUTRITIONIST Food
world, that’s often easier said than trendy supplement. Therapy to Fight Fatty Liver
done. The good news? You can Cutting out added sugar is only the first
find healthier options among the 20 NATURAL REMEDY step in managing this increasingly
array of convenience foods offered 10 Multivitamin Myths Busted common condition.
by your local market. Here’s how. The plain facts about this dietary
supplement staple. 44 EATING 4 HEALTH 8 Foods to Fight
High Blood Pressure
24 ASK THE NATUROPATHIC DOCTOR Reduce your risk of heart attack and
Chronic Headache Relief stroke by consuming more of these
Natural ways to stave off this delicious foods.
often-debilitating problem.
48 HEALTHY DISH Fresh & Bright
Lamb Chops
40 When it comes to warm-weather
grilling, these tasty—and healthy—
cuts of meat just can’t be beat.
Support your
liver with a
combination
of wholesome
foods and
herbs (like
milk thistle!).
2 • MAY 2019
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*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any disease.
Everyone
Editor in Chief Nicole Brechka
Rachel Joyosa
COMING Creative Director
Executive Editor Jerry Shaver
NEXT MONTH Associate Editor Elizabeth Fisher
Copy Editor James Naples
Is Talking
Beauty Editor Sherrie Strausfogel
Contributing Editors Vera Tweed, Helen Gray
About CBD
Contributing Writers Jeannette Bessinger, CHHC,
Jonny Bowden, PhD, CNS,
Emily A. Kane, ND, LAc, Melissa
Diane Smith, Karta Purkh Singh,
Eating for Your DN-C, RH, Chris Mann, Lisa Turner,
Genes Neil Zevnik
Transform your Production Director Patrick Sternkopf
From gummies and sprays to coffee and even cottage health on a cellular
cheese, CBD is everywhere. Along with its many healing Editorial Offices 512 Main Street, Suite 1
level by following a El Segundo, CA 90245
promises comes a lot of confusion—will it get you high (no), DNA-optimizing diet. 310-873-6952
how is it different from marijuana, and does it work? Better General Manager Rob Lutz
Nutrition contributing editor Vera Tweed has the fascinating What’s New on AIM Retail Group rlutz@aimmedia.com
betternutrition.com 970-291-9029
scoop on p. 18 in “CBD: What It’s Really All About.” & social media Associate Publisher & Bernadette Higgins
The bulk of “evidence” on CBD originates from people East Coast Sales Director bhiggins@aimmedia.com
Heart Health 561-362-3955
who have taken it and benefited greatly. The list of anecdotal Natural Foods, Healing Nutrients,
& Top Wellness Tips for a
Happy Heart
Have a CBD success story? I would love to hear it! Please pinterest.com/ instagram.com/
bnutritionmag betternutritionmag
email me at the address below.
Cauliflower
Flatbreads
with Watercress
BETTER NUTRITION, ISSN #0405-668X. Vol. 81, No. 5. Published monthly by Cruz Bay
Pesto & Wild Publishing, an Active Interest Media company. 5720 Flatiron Parkway, Boulder, CO 80301;
303-253-6300; fax 303-443-9757. © 2019 Cruz Bay Publishing. All rights reserved. Mechanical
Mushrooms requirements and circulation listed in Standard Rate and Data Service. The opinions expressed
by the columnists and contributors to BETTER NUTRITION, are not necessarily those of the
nbrechka@aimmedia.com Say goodbye to grains editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted.
Advertisers and advertising agencies assume liability for all content of advertising and for any
claims arising therefrom. Articles appearing in BETTER NUTRITION may not be reproduced in
with this month’s whole or in part without the express permission of the publisher. Microfilm copies of BETTER
NUTRITION, are available from University Microfilms, 300 N. Zeeb Rd., Ann Arbor, MI 48106.
online-only recipe Authorization to photocopy items for internal or personal use of specific clients is granted by
Cruz Bay Publishing, provided that the base fee of US $2.25 per copy, per page is paid directly
featuring Cali’Flour to Copyright Clearance Center (CCC), 222 Rosewood Dr., Danvers, MA 01923 USA. The fee code
for users of this Transactional Reporting Service is 0405-668X/1999 $2.25. For those organiza-
Flatbreads. tions that have been granted a photocopying license by CCC, a separate system of payment
has been arranged. Prior to photocopying items for educational classroom use, please contact
CCC at 508-750-8400. Organizations or individuals with large quantity photocopy or reprint
requirements should call 770-988-9991.
4 • MAY 2019
AND THE Yes, BioSil is the winner of a “Best of Natural
Beauty” award, once again. But the real winner
BioSilUSA.com
Advanced
Collagen Generator ®
©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
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author of How to Completely Reshape energy, hence the "Energy Malnutrition.” “First, our bodies absorb nearly
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Caras had to know, “Why were supplements can make this problem it would a complex carbohydrate. This
people getting more energy after using even worse. is why many people feel an immediate
AminoSculpt liquid collagen - and why Jim’s discovery led to the creation of ‘boost’ of energy.”
weren't they getting the same energy AminoSculpt Collagen Energy™, a new
when taking other collagen products?” “enhanced” collagen that has helped Why Other Collagen Products
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“PEM” - Why Many Are Tired Here’s how it works… The answer lies in how the collagen is
Jim’s research focused on a basic macro- made. Hydrolyzing collagen is complex,
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He explains, “I found that many “It's all about absorption,” says Caras. Caras explains, “Nearly every
*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…
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did you
Sorting Out Sunscreens know?
SPF refers only to
protection from UVB
rays, not UVA rays,
Don’t let new guidelines confuse you—here are the which cause sunburn.
safest ingredients for sun protection
The FDA is taking a new look at sun- Ingredients That Need More Study: Although these ingredients are not
screen safety and effectiveness. Today’s The FDA has not concluded that the being prohibited, there have been
ingredients haven’t been evaluated in following 12 ingredients are unsafe, but concerns about their safety. For example,
decades, while new science has emerged. is collecting additional testing data from oxybenzone may disrupt hormones and
No ingredients are being banned, but manufacturers to re-examine safety and contribute to cancer and birth defects.
results of the review won’t be in before effectiveness.
you hit the beach this summer. Here’s a Other Sunscreen Issues
snapshot of how the agency currently avobenzone The FDA is planning to require more
views 16 active ingredients that may be in cinoxate detailed label information on sunscreens,
your sunscreen: dioxybenzone and to re-evaluate the effectiveness
ensulizole of certain ingredients used to block
Safe Ingredients: Zinc oxide and homosalate UVB and UVA rays. Both types of rays
titanium dioxide, found in many natural meradimate can contribute to skin cancer, but only
products. Holistic health professionals octinoxate UVB rays cause sunburn. Sunscreens
have been recommending these skin- octisalate that are “broad spectrum” protect against
protecting minerals for years. octocrylene both types of rays, but current regulations
oxybenzone don’t require labels to disclose the level
Ingredients With Known Safety padimate O of protection from UVA rays. SPF refers
Issues: PABA (para-aminobenzoic acid) sulisobenzone only to UVB rays. Meanwhile, zinc oxide
and trolamine salicylate, which are and titanium dioxide are recognized as
rarely found in today’s sunscreens. PABA effective blocks of both types of UV rays.
can trigger skin allergies, and trolamine
salicylate
can increase
bleeding.
8 • MAY 2019
trendWATCH
ASHWAGANDHA
BOOSTS TESTOSTERONE
In traditional Ayurvedic medicine, ashwagandha is
used to increase vigor and endurance, and improve
FITNESS is best longevity test overall health. For men, it’s also viewed as an
aphrodisiac and a remedy for infertility. Now, an
A study of 6,500 people aged 70 and older has found that fitness is a better
Australian study of overweight men, between the
predictor of longevity than other routinely used health markers such as blood
ages of 40 and 70, has found that with daily use for
pressure, cholesterol, diabetes, and smoking status. Researchers at the Johns
8 weeks, the herb boosts levels of testosterone and
Hopkins School of Medicine noted that these conventional indicators of risk
DHEA-S, hormones related to youth and virility. The
are very common in the older age group, but do not predict how long older
daily supplement tested in the study was an extract
people will live. However, there is evidence that controlling blood pressure and
of ashwagandha containing 21 mg of withanolide
cholesterol, preventing diabetes, and not smoking earlier in life can help prevent
glycosides, the key active ingredient in the herb.
heart disease and early death. For anyone who is over 70 and not all that fit, it’s
Earlier research found that the herb enhances sperm
never too late to get moving.
quantity and quality in men with low sperm counts.
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
Did You Know? reduced levels in the rest. In contrast, a placebo
did not produce any improvement. InSea2 is an
On average, a human being
ingredient in some supplements designed to support
walks about 74,580 miles
healthy levels of blood sugar, e.g., Life Extension
in their lifetime. That’s the
CinSulin and Nature’s Plus Sugar Armor.
equivalent of walking around
the world three times.
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.
MAY 2019 • 11
trendWATCH
the Passion
behind the Product
PHOTOGRAPHY: (TOP RIGHT) PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
in her diet to allow her to deal with her anything you put with it, making it unique.” flatbreads that open up a world of
body’s inflammatory betrayal of itself. What she was really looking for was endlessly varied culinary possibilities.
something that would allow healthy And in case you were wondering what
The Passion: Food as Medicine eating within a proscribed spectrum of to do with these treats, check out Amy’s
The original ketogenic diet was designed inflammatory responses, and yet offer Cali’Flour Kitchen cookbook.
in 1923 at the Mayo Clinic for the treatment satisfaction and convenience with no The path forward wasn’t always
of epilepsy. Eventually it broadened to feelings of deprivation. Surely there easy, but Amy has persevered, buoyed by
include treatments for other diseases that was a way to make her food safe and the community that developed as people
have an underlying metabolic dysregulation. non-reactive, but still fun and delicious. discovered her products. “One of my
The Paleo diet is of more recent origin, highest moments was learning about a
stemming from a theory of eating based The Product: Cali’Flour little boy named Gavin, who was put on
on hereditary genetics. Both have features Thus was born Cali’Flour. After much a ketogenic diet after being diagnosed
that lend themselves to a regimen that trial and error, Amy developed a reliable with cancer. He is now six years old,
help support immune health. flour made from cauliflower that can be cancer-free, and I learned that Cali’Flour
swapped with any Foods gave him pizza again!”
flour substitute. Amy believes that giving back is an
Online-Only Recipe! And an additional essential component of any endeavor. So
Our recipe of the month—Cali’Flour Flatbreads with Watercess Pesto perk? “I love the she founded Cali’Flour Cares, an online
& Wild Mushrooms, shown above—combines peppery watercress with fact that I can use store that supports several nonprofits that
earthy mushrooms and tangy feta cheese. It’s so delicious, and it’s only the entire head assist women, children, and lupus sufferers.
available at betternutrition.com. (including stems “One of the best gifts we have in life is the
and leaves) and 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.
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 For celebrity trainer Alex Penix,
a healthy whole foods-based
diet is a matter of faith.
Celebrity trainer Alex Penix shares the story of his awakening— have been
and the physical, mental, and spiritual steps needed for our own conditioned
transformations—in his new 43-day devotional, Seven Sundays: for so many years. So by doing a process
A Faith, Fitness, and Food Plan for Lasting Spiritual and Physical like Seven Sundays, we’re making new
Change. The biblically-inspired book aims to help readers find conditioning habits and new distinctions, shifting our nervous
the same higher power that helped Penix heal childhood wounds system and connecting ourselves with a healthier lifestyle and
and achieve a deeper sense of wellbeing. the way it makes us feel. It’s just changing the way you used
“I want people to understand that we are body, mind, and to do things and walking into a new path—and understanding
spirit,” he says. “But our bodies—and that includes our brain— that we do have dominion over these choices.”
Why is awareness of what we eat—and, for me, this food is changing my life, this food good options. If we introduce these natural
especially for emotional eaters, why we is making me feel alive and changing my body, options, even the maple syrup a little bit—
eat it—key to making a sustainable shift changing my mind.” You start reconditioning which is okay (even though) there is sugar
to healthier eating? the way you look at these healthy foods. And in it—our bodies will respond favorably.
I say that awareness is the key to making when you bring in (man-made) Faith-Less The body wants these natural foods, it
any change in your life. Willpower can last for Foods, you start making those connections knows how to digest these natural foods.
however long, but if we’re not really dealing that will turn you away from them. So as long as we’re exercising and eating
with the wound—because with food it’s Once we start going through that process properly and sleeping, once we get our bodies
really as much emotional as it is physical— of reconditioning, we start making positive on a rhythm, we can start incorporating
and really aren’t bringing that awareness to linkages to the food we want and negative some of these healthier sweeteners.
the surface and understanding why we are connections to the foods we don’t want.
choosing this food rather than that food, This is the awareness I want when people What are your favorite energizing snacks?
then we aren’t going to make a shift that bring these foods in—that they’re ultimately For a long time I didn’t have energy bars.
lasts long term. So I want people to start saying that this is the food that God has But recently I found G2G or Good to Go bars
understanding why they’re making some made. The other foods are ones that man and absolutely fell in love with them. As
of the decisions they’re making. Once that has made, has reformed, has refined, and a trainer I’m always on my feet, so I need
happens, as long as they desire that change, has taken out some of their nutritional value. an extra source of protein and carbs that
they have the education and awareness and Whereas this (natural) food is plentiful the is all-natural. I can also turn to things like
knowledge to make that step forward and way it comes. When we remind ourselves of almonds, cashews, and walnuts. And I can
start creating that (lasting) shift in their lives. that, that’s when I believe we begin to really also snack on any type of lean meat with
see a major shift in our eating habits. some cheese. And there’s nothing easier
How can moving to a diet of all-natural than hard-boiled eggs with vegetables or
PHOTO CREDIT: ALEC PENIX
foods—namely those you call the 10 Faith- Which all-natural sweetening foods can low-glycemic fruits. There’s an endless amount
Full Foods—help in this transformation? help us cut out Faith-Less sugar? of all-natural snacks we can turn to that
Whenever we’re introducing a food that isn’t Some of the natural sweeteners I turn to will help us nourish that feeling of hunger
man-made, that is healthy, that is good for us, are stevia, the 100 percent extract, and monk and allow us to have that sustainability that
I want the awareness to be, “this food is good fruit. Also, molasses and maple syrup are 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.
14 • MAY 2019
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Shopping List
Mushroom powders, Manuka honey,
body scrubs, and more great stuff 2
Rich & Fudgy
Almond Flour
Brownies
1
3
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
4
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.
5
Hello Glow
Nourish and exfoliate your skin with
Desert Essence Body Scrubs. These spa-style
formulas are infused with mineral-rich sea
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Choose from three scrubs: Hydrating Sugar
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soil-based organisms, known as SBOs, pure Manuka honey.) You can scan the code freeze-dried, certified organic mycelium,
which are naturally resistant to the harsh on the label to find out where your honey with a full spectrum of constituents. Best
environment of the upper digestive tract was made, its lab tests results, and its UMF part: they can be added to your favorite
and stomach. Two key strains—Bacillus rating. The UMF trademark (New Zealand’s beverages and foods. The line features
coagulans and Lactobacillus plantarum— Unique Manuka Factor Honey) guarantees seven blends (both single mushrooms and
are combined with triphala, fenugreek, the honey has been third-party tested to mushroom-herb combinations), including
ginger, and other Ayurvedic herbs known ensure it contains three signature compounds. Cordyceps, Brain Energy (with lion’s mane,
for their gut-healing properties. There are Flora Manuka Honey is non-GMO and yerba mate, and eleuthero), and Stamets 7
eight formulas to choose from, including sourced from an eco-friendly Maori-owned Daily Immune Support (with reishi, maitake,
Ultimate Once Daily, Skin, and Brain. beekeeping operation in New Zealand. chaga, and other mushrooms).
16 • MAY 2019
T O D AY ' S
T H E P O W E R I N S I D E
STAY CONNECTED:
@bluebonnet_nutrition
XThese statements have not been evaluated by the Food and Drug Administration.
These products are not intended to diagnose, treat, cure or prevent any disease. Available at fine natural food stores
† Note: This product is not produced with genetic engineering methods or materials For additional information on Bluebonnet nutritional supplements, please call
according to the requirements of the NSF Non-GMO True North Program. For more 1-800-580-8866, visit www.bluebonnetnutrition.com, or write:
information visit www.nsfnongmo.org Bluebonnet Nutrition Corporation, 12915 Dairy Ashford, Sugar Land, TX 77478 USA
checkOUT/ GUIDE TO CUT TING - EDGE SUPPLEMENTS
CBD has been exploding in popularity for things in check,” says Aditi Das, PhD, How CBD Works
improving general health and well-being, professor and researcher at the CBD contains cannabinoids. These mol-
and relieving a variety of ailments from University of Illinois Urbana-Champaign. ecules aren’t identical to our internally
chronic pain and headaches to anxiety, Endocannabinoids are molecules that produced endocannabinoids, but they in-
depression, sleep problems, and other ills. we produce internally, and we have teract with our receptors in the same way.
In addition to supplements and skin creams, receptors for them throughout our The net effect is the same as our bodies
it’s being added to cakes, donuts, cookies, bodies, mostly in the nervous and immune producing more endocannabinoids.
chocolate, ice cream, teas, coffees, beer, systems. Levels of these beneficial
cocktails, and even dog treats. And molecules vary among individuals.
consumer demand is driving research— “Super-happy people have more WHY PEOPLE USE CBD
the number of trials is approaching 200. endocannabinoids and less-happy A survey of more than 2,000 American
Short for “cannabidiol,” CBD influences people have fewer endocannabinoids,” adults currently using CBD, led by the
the endocannabinoid system, one of the says Das. “People who have high endo- Center for Medical Cannabis Education
many systems in our bodies. In addition, cannabinoids can tolerate pain better.” at the University of California, San Diego,
some other plant substances (herbs) and Our natural endocannabinoid found that general health and well-being
omega-3 fats also influence this system levels are influenced partially by was the goal in nearly 40 percent of
in favorable ways. our genes and partially by nutrition, cases. Among the rest, these were the
says Das, and she’s started to decipher most common reasons for CBD use:
What Is the the food connection. Her animal
Endocannabinoid System? research shows that omega-3 fats * Chronic pain
“The endocannabinoid system maintains provide building blocks for our internal * Arthritis or other joint pain
balance in the body; it keeps a lot of production of endocannabinoids. * 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 CBD and some of these herbs. Others Studies of CBD have used doses
it can help relieve anxiety, insomnia, contain no CBD but a combination of ranging from 160 to more than 1,000
schizophrenia, and epileptic seizures. herbs with similar effects to CBD (i.e., they mg daily, which can produce side effects
In dogs, it’s been shown to reduce arthritis help support endocannabinoid health). such as diarrhea, nausea, vomiting,
pain. However, anecdotal evidence reduced appetite, and drowsiness.
shows many more benefits (see “Why How to Use CBD and Similar Herbs
People Use CBD,” left), sometimes being There is no specific recommended dose
effective enough to replace opioids as a of CBD, but 2–3 mg can often produce
pain reliever. noticeable benefits. It may take anywhere
from minutes to a few hours to detect
product Emerald
Other Plants with Similar Effects an effect, with sublingual CBD being
PICKS Health
Bioceuticals
Certain plants contain beta-caryophyllene fast-acting, creams taking up to several Endo Bliss
(also known as caryophyllene), which hours, and pills being somewhere in
is a different substance that, like CBD, between. There is no set dose for herbal Bluebird
Botanicals
interacts with endocannabinoid receptors. combinations, other than those suggested Hemp
Cinnamon, black pepper, cloves, lavender, on product labels. Extract
oregano, hops, and rosemary are among Individual reactions to CBD vary a Complete
such plants. Echinacea is another source great deal, so the only way to find the
of caryophyllene that also contains best dose is by experimenting, starting Green Roads
CBD Coffee
alkylamides, substances that work in at a low dose and increasing gradually
a similar way. as needed. If symptoms improve with HempFusion
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Some supplements, which may be a lower dose and then worsen at a higher Hemp Extract
described as “phytocannabinoids,” combine dose, cut back.
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 STR ATEGIES TO HELP YOU FEEL BET TER
The multivitamin is the most popular Another large study of American 3. If you miss a day, you should
type of supplement, most often taken for adults found that those who took double the dose the next day.
overall health and wellness. Nevertheless, multivitamins at least 21 days per month The human body does not store most B
myths about multivitamins persist and had virtually no deficiencies in 14 of 17 vitamins (B12 is an exception), vitamin
can reduce the effectiveness of these essential nutrients examined. The three C, and zinc, yet it needs them every day.
foundational supplements—or even exceptions were vitamin D, calcium, If a double dose contains more than you
discourage you from taking them. Here and magnesium—multivitamins can absorb, the excess will be excreted,
are the facts: aren’t designed to provide the full so it doesn’t compensate. Other vitamins
daily requirements of these nutrients. and minerals can be stored, but it
1. A healthy diet will provide In contrast, there were significant makes more sense to take them daily.
all the essential nutrients. deficiencies in about a dozen of the
While a perfect diet could theoretically nutrients tested among people 4. It doesn’t matter if you take a
provide adequate nutrients, it rarely who took no supplements. multivitamin with or without food.
exists in the real world. In fact, large Nutrients that are water-soluble,
U.S. government surveys show that 2. You only need to take a such as B vitamins and vitamin C,
deficiencies are much more common multivitamin if your energy sags are absorbed without food. But
among people who take no supplements. or you feel under the weather. fat-soluble ones, such as vitamins
A study of more than 10,000 American Quite the contrary. Studies show that A, D, E, and K, need to be taken with
adults, published in The Journal of Family taking a multivitamin every day—or at some fatty food to be properly absorbed.
Practice, compared nutritional shortfalls least on most days—provides the most Since a multivitamin contains both
among people who took no supplements benefit. Yet, when researchers asked types, always take it with food that
and those who took a multivitamin more than 5,000 multivitamin users contains some fat. In addition, when
on most days. Among the differences, how often they took the supplements, taken on an empty stomach, supplements
those who took no supplements were: only one in five took their multis at can produce digestive discomfort.
least 21 days each month.
* 24 times more likely to lack vitamin D 5. It’s especially important
* 8 times more likely to lack vitamin E to start taking a multivitamin
* At least twice as likely to lack vitamins if you get pregnant.
A, C, and K, and magnesium Healthy Tip! While this is true, it’s a myth that you
can wait until after discovering that
For more information
Vitamin D is essential for about the importance you’re pregnant. Lack of folic
bone health. Vitamin E protects of multivitamins, go to acid can lead to neural tube
against DNA damage. betternutrition.com and defects, in the brain and
search for “The Surprising
Vitamins A, C, and K are Health Benefits of spine, which develop
necessary for healthy Multivitamins.” in the first month of
vision, immunity, pregnancy—before
and heart health. many women
And magnesium even know that
is a key they’re pregnant.
component Any woman
of more than of child-bearing
300 internal age should
functions in get 400 mg
the human of folic acid
body. daily—an
20 • MAY 2019
It’s time to focus on eye health.
* 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.
7. If you take a multivitamin every dozen. Although products with few If it’s expired, get a new one. Store
day, it doesn’t matter what you eat. ingredients can be beneficial, they don’t supplements away from moisture and
Supplements, by definition, are meant to provide as much nutritional insurance. heat, not near a stove or microwave,
supplement nutritious food rather than For example, only 10 percent of American not on top of the fridge, and not in a
replace it. If your diet consists of junk adults get enough choline, which is essential bathroom cabinet. A cool kitchen cupboard
food, supplements can help, but you’re for the brain and nervous system, but only or drawer is a good storage option.
fighting an uphill battle. Foods contain some multivitamins include it.
many more nutrients than anyone could In addition, some products are
pack into pills. formulated for women or men at
different stages of life, as requirements
8. If your urine turns yellow vary. In the case of iron, which can be
or orange, something is wrong. toxic in high doses, premenopausal
product
Vitamin B2 (riboflavin) turns your urine women require 18 mg daily, but women
PICKS
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yellow or orange when you excrete after menopause, as well as men of all Ladies and Men’s ONE
amounts your body can’t use. It’s quite ages, require only 8 mg. Whole Food-Based Multiple
normal and nothing to worry about. If Health Direct
you don’t like the color, drink more water. 10. It doesn’t matter if Nature’s Optimal
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your multivitamins are old.
9. All multivitamins Multivitamin products have expiration American Health
are basically the same. dates for good reason: Their potency Kid Stiks Multivi-
tamin & Mineral
The number of nutrients in a multivitamin will eventually decline. If you’ve had a Supplements
can vary from a few to more than two product for a long time, check the date.
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
TRUST YOUR GUT –
CHOOSE
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These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
naturalfactors.com
asktheNATUROPATHICdoctor/ ANSWERS TO YOUR HE ALTH QUESTIONS
24 • MAY 2019
are allergic or sensitive to will cause Endorphins are similar to narcotics—they
your mast cells to dump histamine into relieve and prevent pain—without the
the bloodstream, and this often results side effects. Aerobic exercise causes a
Drink lots in a headache. The top food triggers for rapid increase in endorphin levels. Build
migraines include: 15–30 minutes of cardio exercise into your
of water, schedule, 3–5 times per week. Studies
and only 1. Added sugar or artificial sweeteners have documented a 50 percent or more
water if 2. Cheese, yogurt, and other dairy products decrease in headache frequency after
3. Aged or processed meats (hot dogs, 6 weeks of exercise. So stick with it!
possible. salami, pepperoni, bacon, ham) Drink lots of water, and only water
4. Chocolate if possible. Kombucha is a wonderful
and putting pressure on the brain), then 5. MSG (sometimes called hydrolyzed drink, but like alcohol it may trigger a
ice at the base of your neck and lying flat vegetable protein or even natural migraine. If you smoke, quit. If you use a
in a dark room will help. Sometimes the flavoring) rescue medicine more than twice a week
ice pack works better over the eyes. 6. Alcoholic beverages you have definitely set yourself up for
Sometimes pressure, like tying a 7. Any liquid other than water rebound headaches. I strongly advise that
bandana around your temples rather 8. Any food you are known to be allergic to you work with a qualified natural health
tightly will relieve headache pain. If that 9. Any food you note triggers a migraine care provider to wean to a minimum use
is true, the homeopathic remedy Bryonia of rescue pharmaceuticals. Of course,
may also help, especially if you tend to Determining the exact cause can be I don’t want you to suffer, but long term,
have dry mouth and lips. If the headache tricky, so you have to be your own best migraine medicine will jerk your blood
is always on the right side, homeopathic detective. One approach is to commit to pressure around and actually cause you
Sanguinaria may help. If left-sided, try a hypoallergenic diet for a minimum of 2 to have more frequent headaches.
Lachesis. If you have a dull, hammering weeks. Avoid the “big 9” of wheat, dairy, The natural cellular enhancer CoQ10
headache at the base of your skull, your corn, soy, peanuts, shellfish, tomatoes, may help, especially if you trend toward
scalp is sore to touch, and it feels like there’s eggs, and caffeine. The Whole Life high blood pressure. Try taking 200 mg
a band around your head, try Gelsemium. Nutrition Cookbook by Alissa Segersten daily. Some folks also find that 400 mg
Homeopathic remedies tend to work and Tom Malterre offers a collection of daily of vitamin B2 (riboflavin) helped
quickly—within 20 minutes—and are delicious recipes made without these their headaches. An herbal preparation
widely available over-the-counter in 30C problem ingredients. of butterbur called Petadolex has
potencies. Just one tiny tablet placed Sticking to a diet this also been shown to significantly
under your tongue is sufficient to assess strict isn’t easy, but it’s Healthy reduce headaches. One study
whether the remedy will help. If it does essential to determine Tip! published in the journal
help, continue with 1 tablet daily for 10 whether your headaches For more information Neurology showed a
days. If it helps a bit, try taking 1 tablet are caused by food on natural remedies for 55 percent reduction in the
three times daily for 7–10 days. choices. If 2–6 weeks chronic headaches, visit use of rescue medication
DrEmilyKane.com.
Research has also shown that hand on a hypoallergenic diet when Petadolex was added.
temperature drops 2 or more degrees doesn’t help your headaches, Sometimes headaches are
before a migraine begins. Warming your work with a naturopathic exacerbated by “thick blood,”
hands will reduce the severity of the physician or well-trained nutritional which can be caused by high platelet
headache, and may even abort it. So try therapist to look for less-common or high fat levels in the blood. If your
placing your hands in warm water at food allergens. These could be literally platelets or triglycerides are elevated,
the first hint of headache and assess if anything: garlic, chocolate, apples, these can be modified. Both findings
this method is helpful for you. Stanford strawberries, nuts. It takes some sleuthing can improve with fish oil (I prefer wild
Medical School has developed a device to figure out, but it’s well worth the Alaskan salmon-based actual fish, but
that warms the hands in a type of vacuum effort because irritating foods don’t just capsules are okay, too: 2,000–3,000 mg
chamber that increases blood flow, which cause headaches. They can chronically daily). Stay hydrated (2 liters of water
will, of course, warm the hands. irritate other parts of your system, such daily for a woman and 3 for a man, on
as blood vessels and the brain, as well. average) and eliminate processed carbs
Possible Food Triggers (crackers, chips, cookies, bagels) from
Folks who get frequent headaches tend Other Ways to Stop the Pain your diet.
to have a higher level of circulating Your built-in pain medication is endorphins, Do you have a question for Dr. Kane? Email it to editorial@
histamine than others. Foods that you which reliably increase with exercise. betternutrition.com with “Ask the ND” in the subject line.
MAY 2019 • 25
uncommonHERBS/ GET TO KNOW BOTANIC AL S
Pau d’arco is an herb made from the thought responsible for its beneficial 2. It Helps Fight Candida
inner bark of Tabebuia trees (Tabebuia health effects. For example, a study Pau d’arco is most widely used to treat
impetiginosa and Tabebuia avellanedae), in Phytomedicine found that beta- candida, a type of yeast. Most remedies
which grow in the Amazon rainforest. lapachone (a chemical in pau d’arco) that help control yeast work best from
Known for their bright pink-purple helps inhibit and treat methicillin- the inside. Even if you’re fighting a fungal
flowers, Tabebuia trees can grow up resistant Staphylococcus aureus skin infection, this invader is hard to
to 125 feet tall. Also called taheebo or (MRSA). Pau d’arco was also shown kill using external treatments. One of
lapacho, pau d’arco is best known as to help slow the growth of Helicobacter the first herbs to consider is pau d’arco,
a remedy for candida, but it has been pylori, a bacterium associated with which contains constituents
long used by indigenous peoples as stomach ulcers. And another study that have been shown
a treatment for stomach, skin, and published in Phytotherapy
inflammatory conditions. Here are five Research found that
reasons to supplement with pau d’arco: pau d’arco significantly
26 • MAY 2019
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to kill yeast in a test tube. A 2010 study pau d’arco was found to benefit osteo- nerves in Parkinson’s disease, which is
confirmed this strong antiyeast activity. arthritis. The herb is rich in quercetin, often associated with fatigue.
In one paper, scientists confirmed a flavonoid popular with naturopathic
that, from a collection of 14 tropical doctors to quell inflammation related to How to Take Pau d’Arco
antifungal plants, pau d’arco proved allergies and other conditions. Pau d’arco extract is available in
to be the most potent medicinally. And a paper from 2019 indicated that capsule, tincture, and powder forms,
pau d’arco may help protect nerves in and the chopped bark can be used to
3. It’s Anti-Inflammatory Parkinson’s disease. make tea. Traditionally, 10–15 grams
Research shows that pau d’arco inhibits of the bark is simmered in water for
the release of specific chemicals that 4. It May Boost Weight Loss 15 minutes and consumed as a tea 3 times
trigger an inflammatory response in Pau d’arco may also aid weight loss. per day, but higher doses are often used
the body. A 2012 study showed that In one 16-week study, mice fed pau in natural medicine treatments. You can
pau d’arco blocked inflammatory d’arco lost significantly more weight also find the herb in tea at a health food
pain by 30–50 percent compared to than those on a placebo. Part of the store. As a tea, pau d’arco has a pleasant,
a placebo. A study in the Journal of effect may be from a laxative action, slightly sweet taste.
Ethnopharmacology reported that as pau d’arco contains anthraquinones,
a tea made from the bark blocked the same type of laxative constituents
several inflammatory chemicals. as senna and aloe. A 2014 experiment
The study’s authors determined that indicated that pau d’arco attenuates product
pau d’arco may work by suppressing increase in body weight and fatty PICKS Dr. Mercola
the production of inflammatory liver from a high-fat diet. PAU D’ARCO
prostaglandins.
Other research has confirmed 5. It Combats Fatigue
NOW
these anti-inflammatory capabilities. Indigenous healers in South America Real Tea
A 2017 study looked at the anti- use pau d’arco for a wide variety of other Pau d’Arco
inflammatory polyphenols in the bark conditions, including fatigue. A 2018
and concluded that they inhibited both experiment found that a single dose of
cyclooxygenase-2 (COX-2) and COX-1 a polyphenol from the bark increased Herb Pharm
enzymes, the main culprits behind many endurance. And a paper from 2019 Fungus Fighter
inflammatory symptoms. In the same year, indicated that pau d’arco helped protect
Karta Purkh Singh Khalsa, DN-C, RH, specializes in Ayurveda and herbalism, and has more than 40 years of experience in holistic medicine. Visit him online at kpkhalsa.com.
28 • MAY 2019
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32 • MAY 2019
M en are more
1 URINARY TRACT Supplemental support:
likely to die INFECTIONS k CRANBERRIES, in juice or capsules, are
The main reason women get more UTIs? rich in proanthocyanidins, which may
from cirrhosis, Simple anatomy. Because the urethra— prevent bacteria, especially E. coli,
Parkinson’s disease, the duct through which urine passes from adhering to urinary tract cells.
from the body—is shorter in women and k GOLDENSEAL, a potent antimicrobial
colon cancer, and closer to the anus, it’s easier for bacteria herb, also helps keep bacteria away
physical injuries. to migrate into the urinary tract and from the bladder wall.
But certain serious cause infections. Birth control methods, k VITAMIN C increases the acidity of
such as diaphragms or spermicides, and the urine, which helps kill bacteria.
conditions are known irritating feminine products can also According to a study published in
to target women contribute to the problem. To protect Acta Obstetricia et Gynecologica
exponentially more against UTIs, wipe from front to back Scandinavica, 100 mg of vitamin C per
after using the bathroom, empty day (along with iron and folic acid)
often than men. Here your bladder as soon as possible after significantly reduced UTI risk among
are six of the most intercourse, and drink plenty of water— pregnant women. Drinking hibiscus
common. several studies have linked low urine tea (rich in vitamin C) is also a good
output with increased risk of UTIs. idea—a 2016 study looked at hibiscus
tea for UTIs and kidney inflammation
and found it to be effective.
k PROBIOTICS balance the urogenital flora
and can significantly reduce the risk of
recurrent UTIs.
k 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:
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MAY 2019 • 33
2 AUTOIMMUNE DISEASES
Conditions in which the body attacks its own cells and tissues
strike women three times more than men, and they’re among the
Find ways to minimize
stress. In some studies,
top 10 leading causes of death in American women. Women are also up to 80 percent of patients
10 times more likely to have Hashimoto’s thyroiditis, an autoimmune
condition marked by weight gain, cold hands and feet, depression,
with autoimmune disorders
constipation, fatigue, and thinning hair. Sex hormones may play reported high stress.
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
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3 ALZHEIMER’S DISEASE
Almost two-thirds of Americans
diagnosed with Alzheimer’s are
an autoimmune response in mothers, says Brittany Brittany Henderson, MD, women, and women in their 60s are
Henderson, MD, a board-certified endocrinologist and Allison Futterman. twice as likely to develop Alzheimer’s
and author (along with health writer Allison Email your name and address to as breast cancer. It’s thought that
Futterman) of What You Must Know About betternutritionfreebie@gmail. genetics and hormones play a
com to participate. Please put
Hashimoto’s Disease. Other triggers include infections, “Hashimoto's” in the significant role—studies suggest
food allergies, environmental toxins, and stress. subject line. that estrogens protect against beta-
If you have Hashimoto’s or any other autoimmune amyloid, a compound that accumulates
disorder, it’s critical to identify immune system triggers and in the brain, disrupting communication and
decrease them, says Henderson. Keep your immune system killing brain cells. When estrogen levels decline
strong to protect against infection, identify food allergies, and during and after menopause, women are at a
avoid environmental toxins, including chemical household higher risk.
cleaners such as bleach, nonstick cookware, and pesticide To protect your brain, start with a healthy
residues in food, says Henderson. Switch to natural, nontoxic diet: studies show that a higher consumption
household cleaners, buy organic foods whenever possible, of fruits and vegetables protects against
wash fruits and vegetables thoroughly, and use stainless steel Alzheimer’s and enhances cognitive function.
cookware. And find ways to minimize your stress—in some stud- Regular exercise has also been shown to
ies, up to 80 percent of patients with autoimmune disorders protect against Alzheimer’s.
reported uncommonly high stress before onset of symptoms.
When choosing supplements, says Henderson, “Less is more, since Supplemental support:
some ingredients can impair thyroid hormone actions. Be as pure and k MCTS (medium-chain triglycerides) have been shown
clean as possible and be sure your supplements don’t have a ton of to reduce mental decline, as well as treat cognitive
ingredients you can’t pronounce.” dysfunction. Use MCT or coconut oil.
k ACETYL-L-CARNITINE (ALC) may reduce mental
Supplemental support: deterioration in Alzheimer's patients.
k ANTIOXIDANTS that protect against infections, including vitamin C, k COENZYME Q10 is a neuroprotective antioxidant, and
vitamin E, and liposomal glutathione, are especially important for some studies suggest that it may also reduce the risk
thyroid disorders. of Alzheimer’s.
k ANTI-INFLAMMATORY COMPOUNDS, specifically vitamin A, vitamin D, k PHOSPHATIDYLSERINE (PS) can improve memory and
and fish or krill oil. enhance cognitive function. Some studies suggest
k MINERALS, particularly iodine, zinc, magnesium, iron, and selenium that PS causes structural changes in
to support the production of thyroid hormones. neurons, so benefits may continue
k PROBIOTICS to protect against harmful bacteria that even after treatment stops.
contribute to the development of food allergies, leaky k HUPERZINE A, traditionally used in
gut, and chronic inflammation. Studies have linked a Chinese medicine as a treatment
disruption in the microbiome with increased risk of for Alzheimer’s, has been shown
autoimmune disorders. “Variety and concentration are to significantly improve memory,
the most important aspects,” says Henderson. Choose a and cognitive skills and abilities in
product that contains 10 or more different strains. Alzheimer’s patients.
TRY: Natural Factors WomenSense ThyroSense Thyroid Formula TRY: LifeSeasons Clari-T Cognitive Support
34 • MAY 2019
4 EATING DISORDERS
Anorexia, bulimia, and other eating
disorders affect 10 times as many women
Supplemental support:
k ZINC deficiency has been loosely
implicated in eating disorders, and one
6 DEPRESSION
Women are nearly twice as likely
as men to be diagnosed with depression.
as men, and more women die from small study suggests that zinc supplements Part of this is biological, related to
anorexia than any other mental health may help enhance weight gain and hormonal shifts, especially during
problem. Researchers believe that stabilize mood in women with anorexia. puberty, after giving birth, and before
hormonal issues, societal influences k DIGESTIVE ENZYMES can help rebuild a and during menopause. Women also tend
around body image, personality traits healthy digestive system—many women to internalize stress, leading to lower
such as perfectionism, and psychological with eating disorders suffer from brain function in areas responsible for
factors including low self-esteem all play gastrointestinal issues. If you suffer from mood. And life circumstances such as
a role in eating disorders. Additionally, binge eating disorder, look for a formula societal pressures, anxiety—women are
sexual abuse, trauma, and rape—more with betaine HCL, which helps break more than twice as likely as men to be
prevalent in women—are linked down protein, the precursor to amino affected—and sexual trauma are linked
with increased risk of eating acids (important for mood). with a higher risk of depression.
disorders, especially bulimia. k TRYPTOPHAN helps balance the If you suffer from severe depression,
If you have a serious eating brain chemical serotonin, linked seek medical help. For occasional blues
disorder, professional help with changes in hunger and or lowered mood, support your neuro-
is critical. Do not try to mood. Low levels of tryptophan transmitters—the brain’s messengers that
self-treat. If you’re recovering are linked with eating disorders, control mood—with a balanced diet low in
from an eating disorder, especially bulimia. sugar and refined carbohydrates and high
some studies suggest that in lean protein, vegetables, and omega-3s.
supplements that may help. TRY: Doctor’s Best L-Trptophan TryptoPure
Supplemental support:
k ST. JOHN’S WORT has been shown to work
as well as some antidepressants for mild
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,
and moderate depression, according to
a 2008 review of 29 studies.
k PROBIOTICS play a key role in gut health,
thinner bones, and women tend to lose bone at a younger age and at a more rapid which influences mood. Studies show
pace than men. Also, estrogen protects bones, so when estrogen levels drop sharply that probiotic supplementation is
during menopause, women are at risk for bone loss and osteoporosis. Women are also linked with a significant reduction in
more likely to diet and/or have eating disorders, leading to nutrient deficiencies that depression.
can impact bones. During pregnancy, the developing baby will take calcium from the k SAME (S-adenosyl methionine), a compound
mother’s bones if the mother isn’t getting enough calcium in her diet to meet its needs. produced by the body, may help alleviate
To protect your bones, make sure that your diet includes lots of fruits and vegetables, depression. In some studies, it was
with enough protein, calcium, magnesium, vitamins D and K, and other bone-building superior to a prescription drug.
nutrients. And engage in regular weight-bearing activities, such as jogging, tennis, or k B VITAMINS—most notably folate—
step aerobics—they’ve been shown to improve bone strength and density. play an intricate role in mood and
neurotransmitter production. Many
Supplemental support: studies show that
k CALCIUM, especially in combination with vitamin D, protects against bone loss and folate deficiency is
prevents fractures in women with osteoporosis. In one study, calcium combined prevalent in patients
with vitamin D reduced risk of fractures by roughly 25 percent. with depression. Low
k VITAMIN K, a fat-soluble vitamin, can increase bone density B6 and B12 levels are
and prevent bone loss, especially in combination with calcium also commonly found
and vitamin D. in cases of depression.
k MAGNESIUM works in conjunction with vitamin D to keep
calcium levels normal in the bones. Deficiencies are linked TRY: Nordic Naturals
with bone loss and higher risk of fractures. 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
W
ouldn’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:
GLUTEN OVERLOAD
1 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
Researchers noted: “The presence of
glyphosate residues in both humans and
animals could haul the entire population
toward numerous health hazards.”
PESTICIDES
3 Residues from pesticides used
to kill bugs that can damage
crops also remain on our
Did You food. A French study of
Know? 69,000 adults found that
Since 1977, the amount
of gluten added to breads those who ate organic
and other foods has food most of the time had
tripled, according to
USDA research. 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
A Low-Gluten Diet Improves Health trace or none, and eating mostly organic
A Scandinavian study compared the effects of diets that were low and high in gluten, food can dramatically reduce pesticide
and found that when healthy, middle-aged adults ate a low-gluten diet for 8 weeks, levels in your body.
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, One study found that one week of
peptide YY (a hormone that regulates hunger). eating 80-percent organic, instead of
The low-gluten diet contained about 2 grams of gluten per day, equivalent to 80-percent conventional food, reduced
about one slice of American bread. The high-gluten diet contained about 18 grams levels of organophosphates— neurotoxins
per day—still less than the estimated American average of about 22 daily grams. and likely carcinogens—by 89 percent.
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 Another found that 6 days of eating
wheat bread contains 3 grams of protein, it likely contains a bit more than 2 grams of an all-organic diet reduced levels of
gluten. A sandwich with 2 slices would contain between 4 and 5 grams. these by 95 percent, and levels of other
pesticides by 37–83 percent, depending
on the chemical.
TOXIC WEED KILLER
2 Glyphosate, the active ingredient in
Roundup, is the most widely used weed
gut bacteria and hormones, damages
DNA, and is linked to cancer and a host
of other diseases, including Parkinson’s, 4 CHEMICAL FOOD
ADDITIVES
killer around the world. It isn’t allowed Alzheimer’s, and multiple sclerosis. More than 2,000 synthetic preservatives,
in organic farming, but is sprayed on most The weed killer also impairs the heart’s colors, and other chemicals are used in
conventionally grown corn and soy, which ability to generate energy and kills liver conventional—not organic—packaged
are genetically modified to withstand cells that are essential for detoxification, foods, according to a report by the nonprofit
the herbicide’s toxicity. In addition, according to research at Wake Forest Environmental Working Group: Organic:
glyphosate is sprayed on wheat and University in Winston-Salem, N.C. The Original Clean Food. And the lack of
other grains at harvest time to speed Another German study found that FDA oversight may surprise you.
up the ripening process. And meat and people who ate conventionally produced “The same companies that manufacture
milk from animals that eat glyphosate- food, including grains, vegetables, dairy food chemicals are allowed to declare
contaminated grain can contain residues. products, and meat, had the highest levels them safe,” says Melanie Benesh, EWG
Scientists from the United States and of glyphosate in their bodies, and high legislative attorney and report coauthor.
Germany found that glyphosate disrupts levels correlated with chronic illness. “It’s like the fox guarding the hen
38 • MAY 2019
WHAT TO DO
If you aren’t following a gluten-free diet, go easy on grains and avoid foods with added OTHER GOOD OPTIONS
gluten, which is listed as a separate ingredient. In addition, look for foods that don’t k • Non-GMO Project Verified foods
contain artificial flavors, colors, or preservatives. k • Grass-fed meat
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” k • Pasture-raised chickens and eggs
—fruits and vegetables with the highest pesticide levels. These are most important to k • Meat and dairy products from
buy organic (ranked from most toxic to least): animals raised without antibiotics
or rBST, a widely used synthetic
hormone
MAY 2019 • 39
asktheNUTRITIONIST/ ANSWERS TO YOUR FOOD QUESTIONS
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40 • MAY 2019
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42 • MAY 2019
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eating4HEALTH/ FOODS & ME AL S THAT HE AL
are rich in shrimp with pomegranate seeds, shaved cream with a Middle Eastern flair.
magnesium, carrots, and arugula.
antioxidants, Beets are high in
and potassium, Flax is high in polyphenols and nitric
a mineral that balances the effects omega-3 fats, lignans, oxide, a compound that
of sodium in the body. A number of and fiber, all of which reduces inflammation
studies link dietary potassium with help protect against and promotes vasodilation
reduced blood pressure, and several high blood pressure. (widening of arteries) to reduce blood
meta-analyses show that high potassium In one study, people with hypertension pressure. In one study, people who drank
intake drops the risk of stroke by about who ate flax for six months showed a beet juice mixed with apple juice showed
25 percent. Other high-potassium reduction in both systolic and diastolic a reduction in systolic blood pressure
foods include potatoes, sweet potatoes, blood pressure. Whole flax seeds have only six hours later; other studies have
mushrooms, spinach, lima beans, a more powerful effect than flax oil. shown similar results. Leafy greens and
zucchini, and tomatoes. Other seeds, such as pumpkin and garlic also help increase nitric oxide in
Recipe Tips: Chop beet greens and sauté sunflower seeds, are also high in the body, reduce blood pressure, and
with leeks, garlic, black olives, and red potassium and magnesium, and may protect against hypertension.
pepper flakes; toss whole beet greens have similar effects on blood pressure Recipe Tips: Thinly slice beets, toss with
with diced sweet potatoes, white potatoes, and overall cardiovascular health. olive oil and minced rosemary, and roast
and olive oil, and roast until tender; mix Recipe Tips: Grind flax, sesame, sunflower, until crispy; mix beet, carrot, and apple
beet greens with steamed green beans, and pumpkin seeds, and use as a healthy juice for a healing morning beverage;
tomatoes, and feta cheese, and drizzle breading for grilled chicken or fish; add purée cooked beets with tahini (sesame
with a garlicky lemon dressing. ground flax, yogurt, and pistachios to seed paste), olive oil, lemon juice, garlic,
waffle mix; stir flax seeds into almond and cumin, and top with black sesame
butter for a crunchy sandwich spread. seeds for a vibrant hummus.
44 • MAY 2019
GET SMART TO
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PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
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 1. Rinse wheat berries under cold running
½ cup low-fat plain Greek water in colander. Transfer to large, heavy
yogurt saucepan, and add 2 cups water. Bring to
2 Tbs. lime juice a boil, reduce heat, and simmer, partly
2 Tbs. agave syrup covered, 50 minutes to 1 hour, or until
½ cup pomegranate tender but suntil firm. Drain, rinse, and let cool.
seeds 2. While wheat berries are cooking, whisk
½ small red onion, together yogurt, lime juice, and agave in
diced small bowl. Set aside.
¼ cup pistachios 3. Transfer wheat berries to large bowl, and
2 cups baby arugula add pomegranate seeds, onion, pistachios,
8 oz. cubed cooked arugula, and chicken or tofu. Add yogurt
chicken or tofu dressing, and toss to mix well. Season
Crumbled goat with salt and pepper.
cheese (optional)
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
46 • MAY 2019
SHOPPING CART
Product Spotlights
MAY 2019 • 47
healthyDISH/ RECIPE MAKEOVERS FULL OF MODERN FL AVOROR
I admit to being more than a little And then there’s the taste. These chops
sentimental when it comes to lamb (and are moist and flavorful. Your mouth will Citrus-Herb Grilled
deer). But the truth is that lamb meat is a water when you smell them grilling. Lamb Chops
real nutritional bonanza. It contains more Like any meat or fish, lamb chops Serves 4
iron than chicken or fish, its fat is evenly shouldn’t be grilled on super-high flames. Although loin chops are the leanest cuts of
divided between monounsaturated and Those flames look pretty, but they create lamb, they are also the priciest. The blade
cut, significantly cheaper, is only slightly
saturated, it’s a good source of vitamin B12, bad compounds that you really don’t higher in fat and is very flavorful and tender.
and—best of all—it’s generally not shot want to put into your body, including
full of antibiotics, steroids, and hormones HCAs (heterocyclic amines) and PAHs 3 Tbs. extra-virgin olive
the way factory-farmed beef is. Most of (polycyclic aromatic hydrocarbons). ¼ cup low-sodium tamari
the lamb we eat comes from Australia and So keep the flame low, savor the smell, Juice of 1 lemon
New Zealand, neither of which generally and enjoy the incredible taste of this 3 cloves garlic, minced
raises sheep on factory farms. delicious spring dish. —Dr. Jonny Fresh rosemary leaves from 4–5 stalks,
chopped (about ¼ cup)
Fresh thyme leaves from 5–6 stalks
(about 3 Tbs.)
FEATURED INGREDIENT: Olive Oil
True extra-virgin olive oil (EVOO) is highly anti-inflammatory and rich in biophenols that
⅓ cup mint leaves, chopped
¾ tsp. salt
help protect cholesterol from oxidative stress (and cholesterol isn’t really a problem until it’s 1 tsp. fresh ground pepper
damaged by oxidation). And research has shown that a Mediterranean diet supplemented
4 lamb blade chops (or 8 lamb loin chops)
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 1. In small bowl, combine olive oil, tamari,
PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK
you really can’t buy since no manufacturer will put “refined” on the label. But you can buy and lemon juice, and whisk until lightly
“olive oil” that is almost always a blend of refined oils and virgin or extra virgin olive oil. emulsified. Add garlic, rosemary, thyme,
Refined olive oil is no health food—it has no natural antioxidants and it’s high in trans fats. mint, salt, and pepper, and mix thoroughly.
But it makes up about 85–95 percent of what goes into bottles simply labeled “olive oil.” 2. Place lamb chops in shallow glass baking
“Extra light” and “pure” are marketing terms. Stay away from both. They have a paler dish, and pour marinade evenly over all.
color than plain olive oil, they’re low in flavor, and they’re low in antioxidants. “We send Cover, and marinate at least 30 minutes,
our really crummy oil to Europe, and they refine it and sell it back in the U.S. as ‘extra light’ flipping several times.
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 3. Grill chops over medium heat, 6–7 minutes.
to. Why? Because it has none! And that’s an important tell, since smell is a strong indicator Flip, and grill 4–5 minutes more for medium
of antioxidant content. Ideally, olive oil should have a grassy or nutty smell (and flavor). rare, or longer to desired doneness.
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 Per serving: 780 cal; 52g prot; 60g total fat
(25g sat fat); 4g carb; 190mg chol; 1,340mg sod;
and polyphenols. Plus, it’s entirely trans-fat free. EVOO is extracted from the olives using 1g fiber; 0g sugar
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. NOTES FROM THE CLEAN
According to the best-selling book, Real Food, Fake Food by food critic FOOD COACH
Larry Olmsted, many Americans have never even tasted real, Try serving hot chops with a sprinkling
high-quality extra-virgin olive oil because fake versions are so common. of feta cheese or a bit of mint jam and
For an authentic extra-virgin olive oil that’s widely available at a rosemary roasted sweet potatoes. You
fair price, try Cobram Estate. I vetted the company, and it’s the real can double this recipe and slice the other
deal—and the best-tasting olive oil I’ve ever had. half for cold lamb salad the next day.
48 • MAY 2019
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