Better Nutrition Magazine February 2019 Issue

T H E S H O P P I N G M A G A Z I N E F O R N AT U R A L L I V I N G

WE LOVE

ADAPTOGENS Brighten Your Mood, Combat Fatigue, & Stay Calm with These Powerful Plants

FEBRUARY 2019

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Sweetheart MATCH GAME AND WIN PRIZES! P. 34

HEARTHEALTHY NUTRIENTS FOR EVERYONE EVEN IF YOU TAKE DRUGS

Are You Low in Zinc?

(AND WHY IT’S SO VITAL TO GET ENOUGH) P. 16

WATCH OUT FOR GMO POTATOES P. 42

GOODBYE PMS, Hello Hormone Harmony!

SUPPLEMENT STUDIES: Sorting Out the Conflicting Research on Probiotics, Vitamin D, and Fish Oils P. 18

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Schisandra Berry

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Build Beauty from Within Hair, Skin, Nails & Joints†

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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.

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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.

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february2019CONTENTS/

VOLUME 81 | NUMBER 2

29 The country’s top integrative cardiologist weighs in on statin-nutrient depletions, heart supplements, and more.

48 Low-carb lasagna? Yes, please!

features

departments

29 How to Keep Your

10

Heart Healthy

The latest evidence on the best diet, exercise, and heart supplements—even if you take prescription drugs to reduce harmful blood clots, cholesterol, or blood pressure.

34 Sweetheart

Match Game

Test your vitamin and heart-health smarts with this timely Valentine’sinspired quiz.

36 The Ultimate

Adaptogen Guide

This powerful class of herbs can help soothe stress, improve brain health, boost energy, ease anxiety, and get your body back into balance.

TREND WATCH 3 Natural Ways to

Prevent & Treat Back Pain How to ease the ache without the side effects associated with drugs.

14

HOT BUYS How Lovely!

Food and supplement products that we’re excited about this month.

22 THE WISE FATBURNER

Breathing Easy Again After her singing career was interrupted by airway constriction problems, Carla Young-Ellsman stumbled upon an unlikely cure.

26 NATURAL BEAUTY

Exotic Oils for Your Face & Body

16

CHECK OUT Are You Low in Zinc?

It’s easy to miss the signs of inadequate stores of zinc.

18

ASK THE NATUROPATHIC DOCTOR

The Truth About Supplement Studies When it comes to supplement studies, it pays to read beyond the headlines.

20 NATURAL REMEDY Conquer Your PMS Symptoms

A naturopath offers successful strategies developed over 25 years of experience.

Extracted from trees grown around the world, these oils are packed with nutrients that nurture your skin.

42 ASK THE NUTRITIONIST Potato Problems

America’s favorite vegetable may not be a healthy choice for everyone.

44 EATING 4 HEALTH

Natural Candida Fighters These 7 foods can help ward off yeast infections, thrush, and other issues associated with candida overgrowth.

48 HEALTHY DISH Light & Clean Low-Carb Lasagna

This trimmed-down version of a comfort-food favorite—made with spaghetti squash instead of noodles—is sure to be a huge crowd-pleaser.

18

Confused about supplement studies? Our expert cuts through the hype.

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• FEBRUARY 2019 1/2/19 10:42 PM

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

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editor’sNOTE YO U R G U I D E TO N AT U R A L L I V I N G

The Way to Your Heart Many of us take our heart health for granted until something happens. I recently met a man who ended up in the ER with crushing chest pain after pushing his wife uphill in a wheelchair. His doctor said he came very close to dying because one of his arteries was 98 percent clogged.

Surprisingly, he had no signs that something was amiss until that day. Now he feels like he’s been given a second chance at life, and he wants to protect his precious heart by making healthier food choices, among other changes.

Cardiovascular disease, which includes atherosclerosis (hardening of the arteries) and high blood pressure, can have no symptoms. This is reason enough to fine-tune your diet and supplement regimen. Contributing editor Vera Tweed explores this very question in “How to Keep Your Heart Healthy” on p. 29. She consulted the country’s top integrated cardiologist to get his recommendations on diet, exercise, and supplements for heart health, including drugnutrient interactions, safe remedies for anyone with a heart condition, and smart food choices.

“Despite decades of a low-fat diet being promoted as the answer, recent evidence paints a different picture,” says Tweed. “In fact, the key drivers of heart disease are sugary and starchy foods, rather than fat.” The best medicine for your heart, according to the latest research, is omega-3-rich fish and other seafood, nuts, seeds, and low-starch veggies.

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

In addition to diet, there are many other ways to love your heart—pet a kitten, volunteer, learn to let go of toxic relationships, drink tea, get a massage. Read about these and other paths to physical and emotional well-being in Healthy Habits for Your Heart by Monique Tello, MD (DrMoniqueTello.com). I just came across this book and found the tips and tricks for making heart-healthy habits stick extremely helpful.

Love your heart, and it will love you back!

nbrechka@aimmedia.com

6

COMING NEXT MONTH

Editor in Chief Creative Director Executive Editor Associate Editor Copy Editor Beauty Editor Contributing Editors

Nicole Brechka Rachel Joyosa Jerry Shaver Elizabeth Fisher James Naples Sherrie Strausfogel Vera Tweed, Helen Gray

Contributing Designer Rachel Pilvinsky

How to Do a Full-Body Cleanse A natural detox program using herbs and essential oils can improve all areas of your health and appearance.

Contributing Writers Jeannette Bessinger, CHHC, Jonny Bowden, PhD, CNS, Kat James, Karen Jensen, ND, Emily A. Kane, ND, LAc, Lisa Turner Production Director Patrick Sternkopf Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310-873-6952 Vice President & Andrew Amill Managing Director, HLG AAmill@aimmedia.com General Manager Rob Lutz AIM Retail Group rlutz@aimmedia.com 970-291-9029 Associate Publisher & Bernadette Higgins East Coast Sales Director bhiggins@aimmedia.com 561-362-3955 Midwest Ad Director Donna Diamond Riekenberg 818-271-8956 ddiamond@aimmedia.com

Shopper’s Guide to B Vitamins What forms to use for best absorption, plus how to tell if you’re low in certain Bs.

West Coast & Cindy Schofield Mountain Ad Director cydschofield@gmail.com 310-456-5997 Retail Development Group 2400 NE 65th Street, Ste. 623 Fort Lauderdale, FL 33308 800-443-4974, ext. 702 Director of Retail Sales Joshua Kelly 800-443-4974, ext. 702 jkelly@aimmedia.com Marketing Director Laureen O’Brien laobrien@aimmedia.com Marketing Designer Judith Nesnadny jnesnadny@aimmedia.com Accounting & Billing Yolanda Campanatto ycampanatto@aimmedia.com

Ultimate Keto Handbook Thinking about trying the keto diet?

Here’s everything you need to know.

Get More at betternutrition.com

Chocolate Espresso Oatmeal Cookies February is National Chocolate Lovers Month. Celebrate with our online-only Recipe of the Month: Chocolate Espresso Oatmeal Cookies.

ACTIVE INTEREST MEDIA, INC. AND SUBSIDIARIES Chairman & CEO Andrew W. Clurman Senior Vice President, Treasurer, and CFO Michael Henry Chief Innovation Officer Jonathan Dorn Vice President, IT Nelson Saenz Vice President, People & Places JoAnn Thomas AIM Board Chair Efrem Zimbalist III

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BETTER NUTRITION, ISSN #0405-668X. Vol. 81, No. 2. Published monthly by Cruz Bay Publishing, an Active Interest Media company. 5720 Flatiron Parkway, Boulder, CO 80301; 303-253-6300; fax 303-443-9757. © 2019 Cruz Bay Publishing. All rights reserved. Mechanical 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 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 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.

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 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 organizations 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.

• FEBRUARY 2019

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trendWATCH ///BY VERA TWEED

3 Natural Ways to Prevent and Relieve Back Pain Back pain is all too common in our hunched-over, digital world, but there are simple ways to reduce or avoid it “We live in a movement-deprived culture,” says Bradford Butler, DC, author of The Blueprint for Back Pain: The Essential Guide to Non-Surgical Solutions. That fact, he says, predisposes us to stiff and shortened muscles that disrupt the alignment of the 24 vertebrae in our spine, putting pressure on nerves and eventually causing pain.

Here’s an example: If you sit all day at work, the hamstring muscles in the back of your thighs get shorter. If you don’t compensate by stretching, they pull on the pelvis when you stand, stressing the spine. To feel the stretch, stand up and, with straight legs shoulder-width apart, bend forward from the hips. Here are some other basic tips from Butler: Drink more water: Dehydration can cause the muscles in your back to stiffen and even spasm. And, the discs in your spine need to be well-hydrated to cushion vertebrae.

Keep muscles flexible and strong: Take frequent breaks from sitting, and

10

walk or move around enough to raise your heart rate a bit and increase blood circulation. “Muscles want the nutrients and the oxygen that blood carries to them,” says Butler. Yoga is another good way to increase flexibility and strength.

Sleep on a good mattress: If you need to stretch out stiff muscles when you wake up, it’s time for a new mattress—one that gives you support without pressure points. And, don’t sleep on your stomach.

Last but not least, follow the advice you probably got as a child: Sit up straight instead of slouching.

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MAGNESIUM REGULATES VITAMIN D Worried that you’re not getting enough vitamin D? Magnesium may be the key. A study at Vanderbilt-Ingram Cancer Center in Nashville, Tenn., found that with adequate magnesium, low vitamin D levels rise and high levels decrease.

“Magnesium deficiency shuts down the vitamin D synthesis and metabolism pathway,” said lead study author Qi Dai, MD, PhD. This helps to explain why some people with low vitamin D levels don’t respond well to supplements, as an estimated 80 percent of Americans don’t get enough magnesium. In the study, researchers calculated the magnesium content of people’s diets and added supplements to meet the recommended dietary allowance (RDA) of the mineral. Avocados, tofu, chard, dark chocolate, and almonds are some good food sources of the mineral.

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• FEBRUARY 2019

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checkOUT/

GUIDE TO CUT TING - EDGE SUPPLEMENTS

Are You Low in Zinc?

You might not think about zinc, but this mineral is vital to your health—and the symptoms of depletion are easy to overlook ///BY VERA TWEED Zinc lozenges are a popular cold remedy, but this unheralded mineral can do so much more. Zinc is required for more than a thousand different chemical reactions in the human body, which gives it a wide range of health benefits:

* Zinc is essential for a healthy immune

* *

system, which helps ward off colds and other illnesses. Zinc plays a key role in healthy cell division, which helps protect against cancer.

In combination with other antioxidants, zinc protects the eyes against blindness from age-related macular degeneration.

Zinc is used to treat diarrhea in children and to treat Wilson’s disease, a genetic disorder that leads to very high, life-threatening levels of copper.

* Zinc is an antioxidant that reduces chronic inflammation and may protect against atherosclerosis.

Signs You Need More Zinc Older people and anyone whose digestion is sub-optimal may not absorb adequate zinc. In addition, a shortfall is more likely among people who don’t eat animal foods.

Signs of zinc deficiency (and/or conditions related to low zinc) include:

* Frequent colds or other infections * Allergies * Hair loss * Loss of taste and smell * Stunted growth in children * Attention disorders in kids * Infertility * Poor mental function

* Diarrhea and IBS * Adrenal issues * Skin lesions (e.g., acne, eczema) * Loss of appetite * Hair loss * Slow healing of wounds * Pica (eating dirt) * Eating disorders (e.g., bulimia, anorexia) Zinc-Depleting Drugs Studies have found that conventional medications for heartburn and high blood pressure deplete zinc. High doses of the mineral may be necessary to restore healthy levels and should be taken under the supervision of a health professional.

Heartburn drugs reduce levels of stomach acid and this, in turn, impairs the absorption of zinc and other nutrients.

One study compared effects of 26.2 mg of zinc in supplements, twice daily, in healthy people and those taking proton pump inhibitors such as Prilosec and Prevacid. Compared to the drug-free, healthy group, those taking heartburn drugs absorbed less than one-third of the mineral.

Two types of blood pressure drugs—thiazide diuretics and ACE inhibitors—increase excretion of zinc. Loss of taste can be a side effect of ACE inhibitors, and a study found

HOW TO TREAT A COLD Zinc lozenges fight cold viruses by coating the inside surface of your mouth and throat. Let lozenges dissolve instead of chewing and swallowing them. Studies show that zinc acetate or zinc gluconate lozenges can shorten a cold by 2–3 days when taken every couple of hours, starting within 24 hours of the first symptoms. Aim for a daily total of 80–100 mg of zinc, which is a safe dose for treating a cold.

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that people who experienced the most loss of taste had the lowest zinc levels.

Among ACE inhibitors, the greatest zinc depletion was seen with captopril (also sold under the brand Capoten).

Eat Your Zinc Oysters are the best food source of zinc. Beef, lobster, pumpkin seeds, pork, chicken, and yogurt are also good sources of the mineral.

How to Benefit from Zinc For overall health, the recommended daily allowance (RDA) of zinc is 8 mg for women (increased to 11 mg during pregnancy and 12 mg when breastfeeding) and 11 mg for men. Older adults with reduced ability to absorb nutrients

may need more. The safe upper limit for healthy people is 40 mg daily, but anyone taking a medication that depletes zinc may need higher doses under the supervision of a health professional.

High doses of zinc can lead to a copper deficiency. However, most multis provide enough copper with zinc. In supplements, zinc comes in different forms—chelated zinc, zinc orotate, and zinc picolinate are thought to be among the best-absorbed forms.

Zinc can reduce the effectiveness of antibiotics or penicillamine (a rheumatoid arthritis drug) if it’s taken at the same time as the drugs. To avoid this, take zinc 4–6 hours before the antibiotic or 2 hours afterward. With penicillamine, take zinc 2 hours before or after the drug.

Contributing editor Vera Tweed has been researching and writing about supplements, holistic nutrition, fitness, and other aspects of healthy living since 1997. She is the author of several books, including Hormone Harmony: How to Balance Insulin, Cortisol, Thyroid, Estrogen, Progesterone and Testosterone to Live Your Best Life.

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A Liquid Zinc Assay test can help you determine whether or not you need more zinc—and it can be done easily at home. Go to betternutrition.com for a step-by-step guide to the test.

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asktheNATUROPATHICdoctor/

ANSWERS TO YOUR HE ALTH QUESTIONS

The Truth About Supplement Studies

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.

Why negative supplement research may not be so gloomy after all ///BY EMILY A. KANE, ND, LAc

: There seems to be a lot of controversy lately about what I thought were foundational supplements such as fish oil, vitamin D, and probiotics. What’s up with that?

—Stephon W., San Jose, Calif.

a:

The more “we the people” take responsibility for our health, the more likely we are to live healthy, vibrant lives. It may sound cynical, but pharmaceutical companies, with their profit motives and lobbyists, need us to be chronically unwell.

I believe they go to disturbing lengths to discredit so-called “alternative” medicine. The level of misrepresentation in the headlines is shocking sometimes.

It’s crucial to look at the actual studies before making any judgements Life on planet Earth is not what it used to be. Less than 100 years ago, there were no prescription antibiotics.

Potent, natural antimicrobials (which still work today) came from minerals

(especially sulfur) and plant medicines, including goldenseal, osha, and thyme.

While antibiotics have prevented many fatalities—from septic war wounds to ulcers to myriad bacterial infections— there are inherent problems with them.

First, within 10 years of the production of any antibiotic (penicillin was the first), resistant strains of bacteria emerge.

Second, taking a broad-spectrum antibiotic (which indiscriminately kills all microbes) wrecks the body’s gut flora.

Probiotics: Healing or Harmful?

Let’s look at two recent studies that cast doubt on probiotics. One study (not in people, but on a gut “chip,” which is lined with living human cells) showed that inflammation in the gut causes intestinal permeability (leaky gut). The researchers,

whose findings were published in the journal PNAS, theorized that leaky gut could allow probiotics into the bloodstream, causing more harm than good. I disagree. For example, in cases of C. difficile (a hard-to-treat, hospitalacquired infection in the colon caused by antibiotics), pouring billions of good bacteria into a damaged gut often resolves the infection. Also, research has shown that taking probiotic sachets (with 450 billion CFUs) three times daily for 6–18 weeks significantly helps people with inflammatory bowel disease (IBD).

A study published in Cell tracked around 20 people on antibiotics. Researchers divided participants into three groups: one took nothing after their course of antibiotics; the second group got a fecal transplant with their own stool,

Did You Know?

It’s important to look at the actual studies, rather than just the headlines.

To find full studies, try PubMed: ncbi.nlm.nih.gov/ pubmed.

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which was collected prior to antibiotic treatment; and the third group was given a commercial probiotic strain that had never been scientifically studied.

The folks who got their own fecal transplant had the quickest return to a “normal” microbiome; those who took only antibiotics returned to normal next; and the probiotic group had the slowest recovery.

We have abundant proof that probiotics can reduce and cure post-antibiotic diarrhea; therefore, this one study does not invalidate using probiotics after antibiotics. Further, folks who need antibiotics are probably not particularly healthy, so returning their guts to their pre-antibiotic state may not be a good thing. It’s unnecessarily premature to take one negative probiotic study and make it the new norm, especially given that there are hundreds of positive studies on probiotics, not to mention entire conferences dedicated to studying different strains of beneficial bacteria.

The bottom line: Trust your own experience. My favorite way to help improve your gut flora is to eat fermented foods and a high-fiber diet. Fiber is the main “prebiotic” that good bugs need to flourish.

Most of Us Are Deficient in Vitamin D Next, let’s look at the vitamin D kerfuffle set off by the VITAL study at Brigham and Women’s Hospital that involved nearly 26,000 patients. One of the emerging “issues” with vitamin D3 supplementation concerns Michael Holick, PhD, MD, of Boston University, an ardent proponent of vitamin D3 supplements. He’s recently been accused of profit-mongering. He helped Quest Labs develop a test for serum vitamin D3 (which many other labs have since started using), and he receives a consulting fee of $1,000 per month from Quest.

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

Being a consultant for a large, nationwide lab using a test that you developed doesn’t invalidate the test—or vitamin D3 supplementation. It is intuitively obvious in our sun-averse culture that we

would be deficient in a vitamin that requires exposure to sunlight for the body to produce.

In the VITAL study, the so-called “high-dose” vitamin D3 amount was 2,000 IUs daily. I generally recommend my patients take 5,000 IUs, and if their serum levels are below 40, I’ll have them take 10,000 IUs daily (in 2 divided doses for better absorption, and always with food) to approach the optimal serum levels of 60–90 ng/mL. Even with a relatively low dose, the rate of death was significantly lower with vitamin D3 supplementation than with a placebo (if you exclude the first two years after the trial). If someone has an aggressive form of cancer, then starting a vitamin D3 regimen wouldn’t save them. But it can help prolong the lives of otherwise healthy folks. In this study, the vitamin D3 group had 25–37 percent lower death rates. That’s impressive.

It’s unnecessarily premature to take one negative study on probiotics and make it the new norm, especially given that there are hundreds of positive studies on probiotics.

The fact is, we have become an indoor-living species. Most of us are deficient in vitamin D3 (and melatonin, thanks to artificial lighting). And studies show that adequate vitamin D3 supplementation reduces influenza A (over 60 percent better than the flu shot). It also reduces asthma incidence and MS flare-ups, and, along with weight-bearing exercise, helps maintain bone density.

Fish Oils Do Protect Your Heart As for fish oil, the recent VITAL study also assessed the impact of Omacor (840 mg of marine omega-3 fatty acids) on cardiovascular disease. “Fish Oil Has No Impact on Strokes” and similar headlines spread over the Internet after the study results were released. But, according to the study’s website (vitalstudy.org), “The omega-3 fatty acid intervention lowered the risk of heart attack by 28 percent and the risk of fatal heart attack by 50 percent, but had no benefit on stroke or cardiovascular deaths not related to heart disease. Additionally,

omega-3 fatty acids reduced the rate of angioplasty procedures by 22 percent.”

So, “Fish Oil Has No Impact”? Lowering rates of fatal heart attacks and angioplasty certainly qualifies as a significant impact in my book.

Vitalstudy.org also notes, “In participants with low fish consumption (less than 1.5 servings, 3–4 ounces, per week), omega-3 supplementation led to a 19 percent reduction in major cardiovascular events, including a 40 percent reduction in heart attack, as well as a trend toward a reduction in death from any cause. Among AfricanAmericans, omega-3 supplementation led to a 77 percent reduction in heart attacks, and a benefit was observed regardless of fish intake.” African-Americans, a high-risk group for premature death from heart disease, take note! No drug—ever—has given this kind of hope. Please, take your fish oil. Or at least eat wild salmon and small tinned fatty fish regularly.

Do you have a question for Dr. Kane? Email it to editorial@ betternutrition.com with “Ask the ND” in the subject line.

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naturalREMEDY/

HOLISTIC STR ATEGIES TO HELP YOU FEEL BET TER

Conquer Your PMS Symptoms A holistic practitioner offers advice that has worked in her own clinical experience ///BY KAREN JENSEN, ND

From a naturopathic perspective, the main causes of PMS are poor diet, lack of exercise, and liver and bowel congestion.

Many different chemicals from many different sources—including our food and water supply and body care or household products—resemble human estrogen, and these hormone imposters cause estrogen dominance in both men and women. Some forms of PMS are due to estrogen excess. Low thyroid function (hypothyroidism) has also been found to be a cause of PMS in some women.

There are different forms of PMS (you may be a combination of types):

* PMS-A (Anxiety) affects 65–75 * * *

percent of women with PMS. It’s usually caused by estrogen dominance.

PMS-C (Cravings) affects 24–35 percent of women with PMS, usually due to blood sugar imbalances.

PMS-D (Depression) affects 23–37 percent of women with PMS, often due to estrogen dominance.

PMS-H (Hyperhydration) affects about 60 percent of women with PMS. It’s often caused by an increase in adrenal stress hormones.

20

Top Natural Remedies for PMS Symptoms

Healthy Tip!

healthy. Probiotics, a type of good bacteria, help to restore the gut microbiome. Prebiotics are fermentable fibers that provide a source of food for gut microorganisms, and they are at least as important as probiotics in maintaining microbiome health. This is crucial not only for hormone health, but also for mental health because the majority of serotonin is produced in the gut, which also affects our toxin and hormone balance—approximately 50 percent of the estrogen “couples” formed in the liver are excreted into the intestines via bile. The successful journey of these “couples” through the intestines requires healthy microflora.

Omega-3 fatty acids block the formation of an inflammatory prostaglandin that promotes inflammation and pain. Fish oil is also effective in controlling cravings.

Try 2–4 Tbs. of flax oil daily or 2,000–3,000 mg of fish oil.

Evening primrose oil, when taken monthly at least three to five days prior to the usual onset of symptoms

To minimize symptoms of PMS, avoid or reduce your intake of dairy products as much as possible.

Although there is no “one size fits all” remedy, the following supplements have proven to be helpful for the majority of women with PMS over my 25 years in clinical practice.

* Indole-3-carbinol (I-3-C), diin-

dolylmethane (DIM), and calcium D-glucarate help with the breakdown of harmful estrogens. Milk thistle and other herbs to support removal of toxic byproducts are also helpful. * Chasteberry, also known as vitex, is the No. 1 botanical remedy used in Europe to treat PMS symptoms. Its action in the body increases progesterone levels relative to estrogen levels. * Vitamin B6 can be very helpful for the relief of PMS symptoms such as edema, bloating, breast pain, depression, and irritability. Some women find that increasing vitamin B6 to 150–250 mg per day one week prior to menstruation helps. * Prebiotics and probiotics are important for keeping the microbiome

*

*

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*

has been shown to be extremely effective in the treatment of PMS. Take 1,000–2,000 mg daily.

Magnesium can be very helpful for PMS symptoms such as anxiety, depression, irritability, and headaches.

Some studies show lower levels of magnesium in women with PMS.

* Exercise—studies show that women * *

Diet & Hormone Balance There are many different foods that can make symptoms of PMS worse, and diet is critical not only for PMS but also for most hormone imbalances. Generally, it has been found that PMS sufferers consume more refined sugars and carbohydrates, salt, and dairy products than women who do not experience PMS. In addition to supplements, the following dietary and lifestyle changes can help minimize the symptoms of PMS:

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* * * * *

who exercise regularly do not suffer from PMS as severely or as often as those who lead a sedentary lifestyle.

Avoid or reduce your intake of dairy products such as cheese and milk; organic yogurt in moderation is fine.

Increase your intake of high-fiber foods such as brown rice, quinoa, millet, and barley.

Try to purchase hormone-free animal products.

Avoid caffeine and chocolate, particularly a week or so before PMS would normally start.

Avoid bad fats—heated oils, margarines, fried foods, etc.

Avoid excess salt if you suffer from water retention.

Drink at least 1.5 liters of filtered water daily.

product PICKS

Floradix Liquid Magnesium

Natural Factors WomenSense Vitex Chasteberry Extract WishGarden Herbs P.M.S. Emotional

* Avoid refined sugars and carbohydrates. * Be aware of sources of estrogen imposters (xenoestrogens) in foods, makeup, and household products. The Environmental Working Group (ewg. org) is a good source of information.

Karen Jensen, ND, is a Canadian-based naturopathic doctor with more than 25 years of clinical experience, specializing in women’s health. She is the author of several books, including Women’s Health Matters.

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thewiseFATBURNER/

STORIES OF TR ANSFORMATION FROM NUTRITION & LEPTIN PIONEER K AT JAMES

Breathing Easy Again When singer Carla Young-Ellsman was diagnosed with airway abnormalities, she stumbled across an unlikely cure ///BY KAT JAMES In the mid-1990s, velvet-voiced Carla Young-Ellsman of Hawaii had a budding singing and recording career that ground to a sudden halt when her father fell ill.

Having lost her mother at a young age, Carla gladly signed on to be his caretaker.

Before long, she added her father-in-law’s care to her responsibilities, starting a long and dangerous detour in her own life and health. The heart-breaking loss of two close friends, as well as her two beloved border collies—all within a two-year period—left Carla emotionally numb and increasingly isolated and fearful of attachments.

Her self-destructive relationship with food added to her numbness … and her size, which grew from an 8 to a 14, to a tight “large,” at which point she stopped wearing “real clothes” and started wearing elastic pants and huge T-shirts to hide herself. She pretty much stopped leaving the house, turning down virtually all social invitations. “I basically shut down, emotionally and physically,” Carla says. “The rest of my family had all become diabetic. I was determined not to go down that road, but despite my constant low-fat dieting, I couldn’t lose the weight.”

Over the next several years, Carla was diagnosed with insulin resistance, fatty liver, and gallbladder problems. A stress test came back abnormal. These issues hampered her ability to care for her dad and father-in-law, not to mention eroded her self-image and her hopes of returning to her singing career. After several years, Carla started assisting a local holistic veterinarian to help make ends meet.

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Carla singing with her band, Nueva Vida in the late 1990s (above), and Carla today with husband Eric, after their life-changing transformation (right). “My friends can’t believe how my appearance and shape have changed,” she says.

How Airway Constriction Threatened Carla’s Health In mid-2017, Carla’s dentist noticed that her airways were constricted and that her tooth enamel was eroding due, in part, to teeth grinding. He convinced her to do a sleep study, where they found that her breathing was interrupted an incredible 19 times per hour!

Carla’s airway constriction threatened her overall health and even her heart.

Indeed, she’d been having intermittent Charlie horse-type pains in her chest and even weakness on the left side of her body for years, which were found to be related to one of her heart valves. Carla’s dentist urged her to see one of Hawaii’s top speech pathologists, Carolinda “Trini” Murphy, about her airway issues. Murphy confirmed soft tissue abnormalities affecting Carla’s tongue mobility, and also a swallowing muscle dysfunction.

Most concerning, Carla’s Mallampati score—a rating of the size of a person’s airway capacity—was a IV, the maximum degree of constriction on the medical

rating scale. This had resulted in darkness under her eyes (called “shiners” in Murphy’s line of work), serious exhaustion, and narcoleptic episodes where she’d unwittingly drift off to sleep many times per day. Carla soon underwent surgery to increase her tongue mobility and was next looking at more serious surgery to open her airways.

Hoping to avoid it, she pursued Murphy’s state-of-the-art training and stretching program to open her tiny airways, and was also put on a CPAP device to ease her breathing at night. The CPAP lessened the literal “heartache” she often woke up with due to lack of oxygen.

Weight Issues & Food Cravings Despite faithful compliance to all of her regimens, Carla’s weight, food cravings, and occasional heart twinges persisted.

And as hard as she tried, she still couldn’t coordinate her swallowing muscles to drink normally, or enlarge her airway, even after doing Murphy’s advanced exercises and stretches—which had been successful for other patients. “After consulting with

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colleagues across the U.S., Carla’s case had me stumped,” says Murphy.

Finally, Carla’s naturopath recommended that she try a high-fat, low-carb diet.

Carla had read about this type of diet in my book, The Truth About Beauty, several years prior, but her naturopath’s suggestion prompted her to revisit the basic principles. She began to see improvements in her weight and heart monitoring results by changing her diet and taking some supplements (recommended by her naturopath).

Feeling that she was on the right path, Carla contacted me this past summer to pursue an even lower-carb, higher-fat, leptin hormone-optimizing regimen (read more about leptin in “Transforming Our View of Fat” at betternutrition.com).

Within a week, she began to see a big drop in her appetite and inflammation-related fluid retention, especially in her arms, face, neck, and waist. She decided, with Murphy’s blessing, to stop doing her oral exercises to see if dietary changes alone could improve her airways. After a couple of weeks, she wondered if it was her imagination when she checked her airway in the mirror, and it looked nearly double in size. She scheduled an appointment with Murphy to be sure.

“When I walked in, she commented that I looked incredible and asked what I was doing,” says Carla. “But when she took a look at my airway, she was speechless. She had me drink a small cup of water … I used to rack my brain and did tons of practicing to get my tongue, James, 52, started her dramatic selftransformation in 1990. Since then, she’s led 88 retreats and has become known as the “Jane Goodall of leptin.”

lips, and mouth muscles to swallow normally, but couldn’t. When I drank the water this time, I saw her eyes fill with tears and she simply said: ‘You’re done.’ I thought to myself: ‘This is either really bad or really good news.’ She told me that my Mallampati score was now a perfect ‘1’ because my airways fully opened. My lips were even closing all the way. She said that if I’d looked like this when I first came to see her, she wouldn’t have even taken me as a patient. Mind you, I’d started with one of the narrowest airways she’d ever seen. Now, she said, I no longer need surgery!”

Murphy’s note to me the same day confirmed this: “When Carla walked into my office yesterday, I first noticed her body shape had changed. And her face. Most notably, the ‘shiners’ under her eyes had disappeared. After months of working with her to no avail, I pretty much all but discharged her today. Her airway has completely opened and all signs and symptoms of soft tissue and muscle dysfunction are gone. I’ve never seen anything like this kind of recovery.”

A New Life to Sing About “Only a few months ago, I’d resigned myself to a future of physical complications,” Carla says. “To suddenly envision life without all that is truly like a dream. I can breathe easily again. I don’t have any heart twinges anymore. I can sleep again. I have a waist again. My belly is almost flat and my ‘back flab’ is gone. I can see my collar bones, and my thighs aren’t struggling to pass each other when I walk. I don’t plan to weigh myself, but I never imagined I’d achieve my ‘goal’ size 8 jeans again (and I’m still losing), only this time the healthy way… with zero food obsessing, starving, or shame. My friends can’t believe how my appearance and shape have changed. When I look at that old photo from the early ’90s of me with my band, I remember how I ‘starved’ to look like that and still thought I was fat!

Now, I’m not suffering or struggling at all, and I feel far better today, and even look better than I did decades ago!

“I had barely sung a note all these years because my joy was gone. And though I still take care of both my dads, I have much more stamina and get much more done.

Most importantly, my optimism and hope have returned. I find myself singing and whistling all the time … I’m even hitting new notes lately… and thinking—even at 57—about possibly taking the stage again.

Only now can I realize how caged, sad, and ashamed I had become. But no longer.”

Carla’s husband, Eric, was so impressed that he joined her for my educational retreat on the Tennessee River last fall, where they gave an impromptu concert for the rest of my clients. After learning about my regimen and returning to the “real world,” Eric’s stomach pains, blood pressure, and love-handle issues promptly resolved. His doctor commented that his skin color went ‘from grayish to pinkish, like he’s a different person.’

I asked Carla if it was hard for them to stick with my regimen, given their former sugar addictions—Eric’s colleagues, especially, marvelled at his unwavering “willpower” against the donuts and other junk he used to eat. “Other than eating on time, it’s not hard at all because there’s just no temptation anymore,” says Carla. “Our sense of taste and even smell have changed in a big way. We’ve actually never knowingly strayed or wanted to, and that’s a first.

We see this as a life-long path for us. Our next mission is to get our dads doing this!”

Note: For more inspiration and to hear Carla discuss her changes in a live radio interview, search this story on betternutrition.com.

To learn more about The Kat James Show on Sirius XM’s Family Talk (channel 131, Saturdays), visit totaltransformation.com.

To read previous Kat James’ articles, search “Kat James” on betternutrition.com.

Kat James has been called “a master of self-transformation” by SELF magazine in response to her self-guided, stunning recovery from liver, autoimmune, and eating disorders that nearly took her life. Her controversial and pioneering dietary method—now recommended at top neurology, fertility, functional medicine, and even dental clinics—has left countless dramatic success stories in its wake and been featured at top spas and institutions such as Omega Institute and Canyon Ranch, as well as on “Today,” Fox, and PBS, among others. Learn more about her upcoming program retreats at informedbeauty.com or by calling 877-54-TOTAL.

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ESSENTIAL NUTRIENTS

for your

WHOLE BODY

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naturalBEAUTY/

PURE INGREDIENTS FOR SKIN & BODY

Exotic Oils for Your Face & Body Infused with hydrating, antiaging nutrients, exotic oils such as black seed and marula help enhance all skin types /// BY SHERRIE STRAUSFOGEL Exotic oils from the far corners of the world are fueling the beauty oil craze. They’re highly versatile—you can mix a few drops into your regular moisturizer or hair conditioner, add them to a bath, or simply use them as-is. And they’re concentrated, so you need only a few drops.

To ensure that you’re purchasing high-quality oils, Tammie Umbel, founder of Shea Terra Organics, says, “Look for oils that are unrefined to maximize their benefits. They should have color and an herbal aroma.

Expensive oils are often cut with inferior-quality oils. Argan oil, for example, is often cut with sunflower oil. Choose oils from companies that buy straight from the source and can provide information about the origins and production of their oil.”

Soothe dry and irritated skin and improve hair growth with Shea Terra Organics Egyptian Black Seed ColdPressed Oil.

Replenish parched skin with Derma E Rejuvenating Sage & Lavender Face Oil. A key ingredient, marula oil, helps improve elasticity and hydrate skin.

Seal in moisture for silky skin with Badger Damascus Rose Body Oil, which features jojoba, pomegranate, and olive oils.

Calm rashes and sun damage, treat acne and scars, and prevent wrinkles with Aura Cacia Nourishing Organic Tamanu Oil.

Did You Know?

Black Seed Oil: Made from the Nigella sativa plant and revered by ancient An added benefit to many of these beauty oils is that their Egyptians, this spicy oil is harvesting provides economic used both topically and opportunities for struggling communities in remote internally.

It’s packed with villages. antibacterial and antifungal phytochemicals, as well as essential fatty acids that promote skin healing. Massage into irritated skin to soften and decrease inflammation.

Rub a few drops into your scalp to stimulate hair growth.

Soften and Tamanu Oil: A medicine cabinet in a smooth skin, bottle, this multipurpose oil comes from hair, and the nuts of the Calophyllum inophyllum cuticles with Acure The tree, native to Africa, Asia, and the South Essentials Pacific. It’s anti-inflammatory, antibacterial, Moroccan and antifungal, and is effective for Argan Oil. sunburns, rashes, insect bites, wounds, acne, scars, wrinkles, and dry skin.

Marula seed oil: Collected from the nuts of the African marula tree, the lycheelike marula fruit produces pink oil that is rich in fatty acid and antioxidants. This oil helps repair sun-damaged and aging skin.

Pomegranate seed oil: Native to the Middle East and Mediterranean, pomegranate seed oil has powerful anti-inflammatory powers. Studies suggest it may help prevent skin cancer by inhibiting enzymes that assist in cancer cell formation.

Argan Oil: The argan plant is found only in a small region of Morocco. A close relative of the shea tree, argan fruit kernels produce an oil that is high in vitamin E and other antioxidants, plus hydrating fatty acids. Argan helps moisturize and nourish skin, nails, and hair.

Sherrie Strausfogel is the author of Hawaii’s Spa Experience: Rejuvenating Secrets of the Islands (the first book to feature aromatherapy in its pages). Based in Honolulu, she writes about beauty, spas, health, cuisine, and travel. Her work has appeared in more than 100 magazines, newspapers, guidebooks, and websites.

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Learn more at AmericanHealthUS.com ©2019 American Health Inc.

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HOW TO

KEEP YOUR HEART

HEALTHY The latest evidence on the best diet, exercise, and heart supplements—even if you take prescription drugs to reduce harmful blood clots, cholesterol, or blood pressure by Vera Tweed

B

eing physically fit and eating a heart-healthy diet can each cut risk for heart disease in half.

Does that mean you’ll be free of heart problems forever if you do both? No one has tested the premise, but you’d certainly be in better health.

BEST FOODS FOR A HEALTHY HEART Despite decades of a low-fat diet being promoted as the answer, recent evidence paints a different picture. In fact, the key drivers of heart disease are sugary and starchy foods, rather than fat. A major U.S. study found that people who get 25 percent of their calories from added sugar (sodas and other sweetened drinks are major sources) are more than twice as likely to die from heart disease as those

consuming less than 10 percent of calories from added sugar. Another study found that eating foods that trigger high blood sugar—including sweetened drinks and starchy foods—contributes to atherosclerosis and doubles risk of heart-related death.

In contrast, eating more seafood rich in omega-3 fats, non-starchy vegetables, fruits, nuts, and seeds has a protective effect on the heart. A moderate amount of full-fat dairy foods and unprocessed red meat are also good. In other words, aim to eat more vegetables (other than potatoes), more fish and seafood, more fresh fruit, and some nuts and seeds.

Some dairy and meat are fine as well. Go easy on grains, because many of today’s dishes are overloaded with them—big bowls of pasta, large buns for burgers

and sandwiches, and pizza with thick crusts are common examples.

HEART-HEALTHY EXERCISE When it comes to exercise, spending endless hours on a treadmill is not the most effective regimen for heart health. Activities such as brisk walking or running at a moderate, steady pace have been the standard for improving fitness, but they aren’t the best. An analysis of studies following nearly 1,000 people with heart disease found that interval training—short spurts of intense activity alternated with movement at a relaxed pace—is more effective.

Here’s an example: Instead of walking at the same pace for 20–30 minutes, walk as fast as you can for a block and then walk at a slower, more comfortable pace for one or two blocks, and repeat the cycle multiple times.

Weightlifting is an alternative. A study at the University of Iowa looked at 13,000 people and found that just lifting weights—twice per week—reduced FEBRUARY 2019

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risk for heart attacks and stroke by 49–70 percent. Spending more than an hour a week on weightlifting didn’t produce any added benefits. The key is to challenge muscles.

DRUG-SUPPLEMENT INTERACTIONS

Heart-Healthy Supplements for Everyone Whether you take prescription drugs or not, these are Stephen Sinatra’s top supplement recommendations for a healthy heart. Don’t take vitamin K2 if you’re taking warfarin. Otherwise, all these can be taken with blood thinners, statins, and blood-pressure drugs—just let your doctor know about any supplements you take.

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

60, take 100 mg daily. If taking statins, try 100 mg, and if there’s no improvement in the way you feel, take 200–300 mg daily. If you take warfarin, make sure to get regular blood tests and tell your doctor that you’re taking the supplement.

VITAMIN K2: After age 50, take 150 mcg daily of the MK-7 form (but not if you’re taking

warfarin).

Three out of four American adults take supplements, and heart health is a leading reason. However, despite the growing use of drugs to reduce cholesterol, blood pressure, or harmful blood clots, there’s a scarcity of research about how to safely combine these with supplements for optimum benefits.

Both supplements and drugs are typically tested in isolation, and warnings about interactions can be unnecessarily alarming. According to the National Institutes of Health, “Concerns about herb-drug interactions are often not based on rigorous research. Most herb-drug interactions identified in current sources are hypothetical, inferred from animal studies, cellular assays, or based on other indirect means.” That said, some drug-supplement combinations can be dangerous.

Studies have found, for instance, that St. John’s wort, popular for depression, can reduce drug potency and should not be taken with prescribed drugs unless closely monitored by a physician. Based on research and his clinical experience, Stephen Sinatra, MD, a pioneer in integrative cardiology and author of The Sinatra Solution: Metabolic Cardiology also recommends avoiding:

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

EPA/DHA combination daily.

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

no more than 100 percent of the Daily Value (% DV in Supplement Facts) of each nutrient. Otherwise, take any multivitamin of your choice.

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

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

patented forms (e.g., BCM-95, CurcuWIN, or Meriva) range from 250–750 mg daily; for all other brands, follow label guidelines.

RESVERATROL: A strong antioxidant and anti-inflammatory substance found in red grapes and wine, it protects the heart and helps control blood sugar. Take 10–50 mg daily.

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

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

It’s always best to take supplements with food. If you’re taking any medication, take supplements a couple of hours after the drug.

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Licorice with blood pressure drugs, as the herb can raise blood pressure.

Extended-release niacin with cholesterollowering statins, as the combination can put too much stress on the liver.

Specific blood-thinning nutrients and herbs with drugs that thin blood, as the combination could lead to dangerous bleeding. (Keep reading for more on blood-thinning supplements).

On the other hand, medications can deplete nutrients that are vital for heart health, and the right supplements are essential to counteract such depletions, reduce some drug side effects, and improve

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heart health and overall wellbeing. Can supplements replace the need for drugs?

Along with diet and lifestyle changes, perhaps—in some cases.

“Certainly there are large numbers of the population with mild to moderate hypertension, for example, or borderline type 2 diabetes, who can certainly come off pharmaceutical drugs with lifestyle changes such as weight loss, eating a better diet, and taking targeted nutritional supplements,” says Sinatra. But, he adds, “Pharmaceutical drugs are life-saving in many situations, especially in heart failure or arrhythmias.”

If you’re taking medications, Sinatra emphasizes that it’s vital to tell your doctor about your supplements. If it’s possible that you could reduce or eliminate medications, it’s a process that must always involve your doctor.

BLOOD THINNER WARNINGS Blood thinners help prevent harmful clots that can trigger a stroke or heart attack. The oldest blood thinner, warfarin (brand names are Coumadin and Jantoven) works by blocking vitamin K, which is needed to form clots and stop bleeding.

Taking vitamin K supplements or eating too many vitamin K-rich foods reduces the drug’s effectiveness.

In addition, warfarin should not be combined with supplements that thin blood, says Sinatra, especially nattokinase,

The Most Studied Heart-Healthy Herb More than 750 studies and scientific articles have documented the benefits of Aged Garlic Extract (AGE) for heart health. Some highlights: AGE slowed the accumulation of arterial plaque by 80 percent and reduced levels of existing plaque, effectively slowing down and even reversing atherosclerosis.

When taken for at least 2 months, AGE reduced harmful LDL cholesterol by up to 10 percent.

AGE lowered blood pressure by an average of 5.1 mm Hg in systolic pressure (the top number) and 2.5 mm Hg in diastolic pressure.

In studies that produced these types of benefits, daily doses have ranged from 1,000–2,400 mg per day. An average recommended dose for heart health is 1,200 mg daily.

ginkgo biloba, garlic, ginger, and vitamin E in doses of more than 400 IU daily.

Sinatra says that these heart-healthy supplements should not be problematic for those on blood thinners: fish oil in doses of 1,000 mg daily of an EPA/DHA combination, magnesium, a low-dose multivitamin (without vitamin K), and CoQ10. However, there have been some case reports of excessive bleeding or reduced drug effectiveness when CoQ10 was combined with warfarin, so its use with the drug should be monitored by a doctor. Taking warfarin requires blood tests, usually performed every few weeks.

Newer blood thinners such as Xarelto, and Eliquis don’t affect vitamin K, but the warfarin cautions mentioned above also apply to the newer drugs.

EDITOR'S PICKS: HEART-SMART SUPPLEMENTS

SUPPLEMENTS, STATINS & BLOOD PRESSURE DRUGS Other than St. John’s wort, licorice with blood-pressure drugs, and extended-release niacin with statins, supplements should not be a problem with statins and blood pressure medications, says Sinatra. Rather, it’s vital to avoid these nutrient depletions: COQ10: Statins are known to deplete CoQ10, contributing to muscle weakness and pain. Taking CoQ10 can alleviate these symptoms. Drugs to lower blood pressure and blood sugar can also deplete the nutrient. CoQ10 is essential for the heart to produce energy. It reduces fatigue and risk for heart attacks and heart failure. Exposure to pollutants also diminishes it, and levels naturally drop as you age. Use the Ubiquinol form of CoQ10 for optimal absorption.

VITAMIN K2: Depleted by statins, vitamin

K2 is essential to prevent calcium deposits from blocking arteries and to enhance calcium absorption in bones. For anyone over age 50 who is not taking warfarin, Sinatra recommends taking vitamin K2 in the form of MK-7 (menaquinone-7).

Bluebonnet Ubiquinol 100 mg

Nordic Naturals Ultimate Omega 2X Mini

Redd Remedies Circulation Veins & Arteries with MenaQ7

Solgar Full Spectrum Curcumin

Kyolic Aged Garlic Extract Formula 100

In addition to keeping your doctor apprised of your supplement regimen, it’s prudent to have your medications reviewed to make sure there are no potential drug-drug interactions.

Vera Tweed has been researching and writing about supplements, holistic nutrition, fitness, and other aspects of healthy living since 1997. She is the author of several books, including Hormone Harmony: How to Balance Insulin, Cortisol, Thyroid, Estrogen, Progesterone and Testosterone to Live Your Best Life.

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❶ A deficiency of which vitamin has been

Vitamin C

shown to contribute to cardiovascular disease, including strokes, heart attacks, and congestive heart failure?

❷ Which vitamin is essential for helping calcium

Pantothenic Acid

bind to the body’s bone mineral matrix, preventing the mineral from collecting in blood vessels (where it can cause problems)?

❸ Which vitamin plays a fundamental role

Vitamin D

in promoting the body’s production of collagen, an essential nutrient for artery, joint, and skin health?

❹ Which vitamin is the most important

Niacin

component of CoQ10, necessary for energy and cardiovascular health?

❺ Which vitamin has been shown in studies to lower Lp(a), a dangerous form of cholesterol that, when elevated, increases heart attack risk?

Vitamin K

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Answers: 1.

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2.

3.

4.

5.

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THE

ULTIMATE ADAPTOGEN GUIDE In the trendy world of healing herbs, you’ll find maca, ashwagandha, chaga, and other adaptogens packed by the handful into smoothies, energy bars, and even coffee drinks.

But with these powerful plants, more isn’t better; it’s best to use them carefully, not randomly, choosing those matched to your specific needs

by Lisa Turner

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A

daptogens aren’t like other herbs; they have a specific mode of action that involves normalizing physiologic functions and restoring the body to equilibrium.

The term was first used by Russian researchers in 1957 to describe substances that increase the “state of non-specific resistance” in stress. The definition was later expanded to include compounds that are safe and normalize body functions and strengthen systems compromised by stress.

This specific class of herbs works in part by influencing the hypothalamic-pituitaryadrenal (HPA) axis, a neuroendocrine system that controls the body’s response to stress and regulates energy, immunity, digestion, mood, emotions, and other physiologic processes. More recent research has found that adaptogens also protect mitochondria, the parts of the body’s cells that create energy, from the effects of the stress hormone cortisol.

Because adaptogens influence the body’s innate physiology, they can take time to work—and they shouldn’t be used indiscriminately. Start with one or two adaptogens that target a specific condition or need, and give them time; with the exception of energizing adaptogens like ginseng, cordyceps, and rhodiola, you may need at least two weeks to start noticing effects. And if you use adaptogens daily, take periodic breaks; some research suggests these breaks also enhance the ability of adaptogens to work better. Generally, a pattern of three weeks on, one week off, is recommended.

So which adaptogens should you take? Here’s a guide to the most popular of these potent herbs, and the conditions they best address:

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ENERGY, STAMINA, AND ENDURANCE

COGNITIVE FUNCTION AND BRAIN HEALTH BACOPA MONNIERI, from an herb traditionally used in Ayurvedic medicine to treat a variety of conditions, has been shown to enhance cognitive function, improve memory and recall, and protect against age-related neurodegeneration, dementia, and cognitive decline.

RHODIOLA ROSEA, from a perennial flowering plant native to Europe, Asia, and North America, influences the neurotransmitters serotonin and dopamine, improving mood, energy, memory, and the ability to concentrate. It may also help combat mental fog, boost mental performance, and enhance focus.

GINSENG, an adaptogenic root used for thousands of years in traditional Chinese medicine, is a potent energy tonic that enhances endurance, reduces mental and physical fatigue, and improves physical and cognitive performance. The active compounds in ginseng, ginsenosides, have also been shown to impact the central nervous system and offer protection against Alzheimer’s, Parkinson’s, depression, and other neurological disorders.

LION’S MANE, a mushroom used in traditional Chinese medicine, contains compounds called hericenones and erinacines, which have neuroprotective and cognitiveenhancing effects. Some studies suggest that lion’s mane boosts proteins that are needed for the growth, maintenance, and survival of neurons. Lion’s mane has also been shown to treat anxiety and depression.

STRESS AND ADRENAL FATIGUE MUCUNA PRURIENS, from

a tropical legume native to Africa and Asia, is high in L-dopa, a precursor to dopamine—a neurotransmitter that plays a role in executive function, motivation, and arousal. Studies show that Mucuna pruriens eases psychological stress and ease depression, a common side effect of adrenal fatigue. It’s also been shown to improve fertility in men and protect against Parkinson’s disease.

SCHISANDRA, which is

also known as wu wei zi in traditional Chinese medicine, comes from a woody vine native to northern China. It’s used to treat stress and physical exhaustion, and studies show that it can reduce cortisol and protect the adrenals. Schisandra also has powerful immune-supportive effects and benefits the cardiovascular and respiratory systems.

CORDYCEPS, a fungus that grows on the bodies of caterpillars (modern versions are grown on grains, so they’re vegan), is used to enhance energy and stamina, and has been shown to improve tolerance to high-intensity exercise. It’s also an anti-inflammatory with immuneenhancing effects.

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Be Mine Chocolate-Fig Smoothie Serves 2

Made with libido-boosting adaptogens plus traditional aphrodisiac foods, this creamy, sexy smoothie is sure to boost desire.

It’s loaded with dark chocolate, which contains phenylethylamine (PEA), a compound that prompts the release of endorphins and enhances the activity of dopamine, a brain chemical associated with pleasure; chocolate also boosts levels of serotonin, the feel-good neurotransmitter.

Figs and bananas are traditional aphrodisiac foods, long thought to inspire desire.

This sweet treat is also spiked with maca and ashwagandha, adaptogens known for their ability to increase libido, relieve anxiety, and improve mood.

For a thicker smoothie, freeze the banana first, or add a few ice cubes. If using dried figs, soak them first in warm water for half an hour to soften, then drain.

1 ripe banana 6 fresh or dried figs, stems removed 1 cup almond milk ¼ cup almond butter 2 Tbs. cocoa powder 1 Tbs. maca root powder 2 tsp. ashwagandha powder Honey or agave to taste (optional) Chocolate shavings for garnish.

1. Peel banana and cut into chunks.

Combine in blender with figs, almond milk, almond butter, cocoa powder, maca root powder, and ashwagandha powder. Purée until smooth.

2. Add honey or agave, if desired, for

Per serving: 360 cal; 11g prot; 20g total fat (2.5g sat fat); 44g carb; 0mg chol; 170mg sod; 10g fiber; 23g sugar

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

sweetness. Divide equally between two large glasses, garnish with chocolate shavings, and serve immediately.

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

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DEPRESSION, ANXIETY, AND MOOD ASHWAGANDHA, an herb native to Asia and southern India,

is traditionally used in Ayurvedic medicine to support the nervous system, enhance immune function, and improve the body’s response to stress. Studies show that ashwagandha significantly reduces cortisol levels, eases depression, balances mood, and lowers stress and anxiety. Because it’s a member of the nightshade family, people who are sensitive to nightshades should avoid ashwagandha, or use it with caution.

IMMUNITY

SEXUAL HEALTH AND VITALITY

CHAGA, from a fungus that grows on birch and other

MACA ROOT, from a Peruvian plant that’s related to radishes and turnips, is traditionally used to promote fertility and increase sexual desire and performance.

Studies show that it can improve sperm quality, enhance libido, and relieve sexual dysfunction in women taking antidepressants. It’s also been shown to support immune function, boost physical performance, and reduce fatigue.

trees, has antiviral, antibacterial, anti-inflammatory, and immune-supportive properties. It contains powerful anticancer compounds, and some studies show it can suppress tumor progression and reduce DNA damage by up to 40 percent.

ASTRAGALUS, from the root of a perennial plant in the pea family, has been used in Chinese medicine for thousands of years to improve immunity, reduce stress, and treat heart, liver, and respiratory conditions. Studies show that it can inhibit the growth of viruses, activate the immune response, inhibit tumor growth, and protect against lung, gastrointestinal, and other cancers.

TURKEY TAIL is an adaptogenic mushroom known for its potent antiviral and immune-enhancing effects. It’s high in polysaccharide compounds that have been shown to help improve immune function, ward off viruses and other pathogens, and protect against various forms of cancer, especially breast and colorectal cancers.

EDITOR'S PICKS: ADAPTOGEN ALL-STARS

Emerald Health Bioceuticals Endo Brain is a blend of botanicals, including bacopa, for better memory and cognition.

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Irwin Naturals Ginza-Plus contains a mix of adaptogens, such as ginseng, schisandra, maca, cordyceps, and rhodiola.

MegaFood Adrenal Strength features the herb schisandra, along with astragalus, ashwagandha, rhodiola, and other plants.

Mushroom Wisdom Super Chaga is gathered from Siberian Birch trees and processed for concentration.

Terry Naturally Adaptra Ashwagandha and Rhodiola uses research-backed, proprietary forms of ashwagandha and rhodiola.

MUIRA PUAMA, or “potency wood,” comes from the roots and bark of a tree native to Brazil. It’s traditionally used as a tonic to treat a variety of conditions, including sexual dysfunction, hormonal imbalances, and lack of sexual desire. Studies show that muira puama in a combination herbal formula improved erectile dysfunction in men, and increased sexual desire and enhanced ability to achieve orgasm in women.

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.

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asktheNUTRITIONIST/

ANSWERS TO YOUR FOOD QUESTIONS

Potato Problems The most popular vegetable in the United States is a bloodsugar-spiking starch, a nightshade vegetable, and a commonly genetically modified food ///BY MELISSA DIANE SMITH

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

there are some nutritional problems with potatoes—and even health risks from eating them. From a nutrition and health standpoint, what are the most important things to know about potatoes? —Samantha S., Eugene, Ore.

a:

You ask an important question because potatoes are the most popular vegetable in the United States.

Many people eat them without a thought and without any knowledge of nutrition problems or health risks associated with them. The most important things to know about potatoes are:

* Potatoes seem like a harmless vegetable,

*

but they are quickly converted to glucose. They can spike blood sugar and insulin levels, and may contribute to weight gain, which is why many people on low-carb or low-glycemic diets avoid potatoes.

The potato is a nightshade vegetable that contains glycoalkaloids, which

*

have been implicated in the development of intestinal permeability, digestive trouble, and joint pain in some people.

Unless you buy organic, the chances are good that the potatoes you eat are genetically modified (GM), because GM potatoes are now widespread in the U.S. food supply. The creator of GM potatoes, Dr. Caius Rommens, recently wrote a book, Pandora’s Potatoes: The Worst GMOs, warning about potential dangers from GM potatoes.

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.

sources of potassium, vitamin C, vitamin B6, folate, niacin, iron, and manganese, but they rank high on the glycemic index, meaning that their carbohydrates are quickly broken down into sugar, causing blood sugar and insulin levels in the body to rise rapidly. Red potatoes, on the other hand, contain fewer calories and carbohydrates, and slightly more niacin. And they rank moderately on the glycemic index.

Potatoes and Weight Gain

A few studies have implicated potatoes in weight gain. A 2009 study from There are many different varieties of the Journal of the American Dietetic potatoes, and each of their Association that followed nutritional profiles vary. Russet 42,696 participants over baked potatoes are good a five-year period found that eating potatoes was associated with Potatoes are quickly an increase in waist converted to glucose, and circumference in women. can spike blood sugar and Another study insulin levels. in the New England Journal of Medicine that looked at the dietary patterns of more than 120,000 participants found that potatoes and processed potato chips were the two biggest contributors to weight gain, with each serving per day leading to an average weight gain of 1.3 pounds and 1.7 pounds, respectively. Other studies, however, have found no link between potato consumption and waist circumference or obesity.

Potatoes 101

Did You Know?

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Potatoes Are a Nightshade Although few people realize it, potatoes are members of the nightshade family, which contain toxic substances such as glycoalkaloids that increase intestinal permeability, or “leaky gut.” A leaky gut is believed to set off an autoimmune reaction when various proteins, which should stay inside the digestive tract, make their way into the bloodstream and the body attacks them in response.

In one study from Digestive Diseases and Sciences, researchers fed potato skins (where high concentrations of glycoalkaloids lurk) to mice with inflammatory bowel disease, and found that gut inflammation was significantly increased.

There is virtually no published evidence on potatoes causing joint pain and inflammation in healthy individuals, but there are numerous anecdotal accounts. For example, Mark Sisson, author of Primal Blueprint and blogger at Marksdailyapple.com, found that eating potatoes on a regular basis led to joint pain in his feet and ankles. But that doesn’t happen when he eats other starchy foods, such as yams or squash.

The New Risk: GMO Potatoes Since the introduction of genetically modified versions in 2015, the potato has become one of the most common genetically modified organisms (GMOs) available in the U.S. So much so that they were recently added to the High-Risk list of the Non-GMO Project Standard.

Unlike many genetically modified vegetables, the GMO potato isn’t designed to produce its own pesticides or to resist herbicides. Instead, the GMO potato developed by J.R. Simplot is engineered so that its flesh stays white when it’s exposed to air or light, or even when it’s bruised or diseased. The trait that prevents the potato’s natural discoloration was achieved by silencing its melanin gene. The potato still gets damaged, but the symptoms are hidden from view—and from the consumer.

GMO potato developer Rommens now heavily criticizes the crop he created, and says the newfangled

POTATO SUBSTITUTES If you’d like to avoid or reduce potatoes in your diet, there are many delicious, healthy alternatives.

IN PLACE OF: Roasted potatoes Mashed potatoes French fries Potato chips White potatoes (in a stew or pot roast)

TRY: Roasted turnips Mashed cauliflower Baked yam fries Kale chips Parsnips

potatoes are not really bruise-resistant but bruise-concealing. In his book, Rommens explains that concealed bruises can accumulate certain toxins that can compromise the food safety and nutritional quality. For example, the abnormal amino acid tyramine can accumulate in damaged potato tissues.

Some people have a poor ability to break down, or are sensitive to, tyramine, and excessive tyramine intake in sensitive people may lead to a dangerous rise in blood pressure, or to nausea, vomiting, quickened heart rate, or severe headache.

So, it’s possible that an unsuspecting consumer who is sensitive to tyramine could unknowingly eat bruise-concealing GMO potatoes in combination with other tyramine-rich foods, such as blue cheese, beer, sauerkraut, sausage, soy sauce, or tofu, and end up in the emergency room.

Another toxic effect of the trait that prevents discoloration in the GMO potato is the concealment of infections.

Consumers may eat potatoes that look perfectly healthy but actually contain fungal or bacterial pathogens, which often produce toxins and allergens.

Rommens is so concerned about the toxic effects that develop in GMO potatoes that he calls the potatoes “the worst GMOs ever commercialized.”

Bottom-Line Advice It’s important to weigh out the information and decide for yourself if potatoes are a good addition to your diet. Here are some tips:

parsnips

* Look for potatoes that are labeled

*

*

*

Non-GMO Project Verified or, better yet, USDA Organic. Seeking out organic potato products is the best way to avoid both GMO potatoes and potatoes that aren’t sprayed with synthetic chemical pesticides.

If you are overweight or have high blood glucose levels, avoid potatoes to determine if doing so helps you lose weight or reduces elevated blood glucose levels.

If you have a known autoimmune disease, a leaky gut, or inflammatory bowel disease—or are sensitive to nightshades, including tomatoes, peppers, and eggplants—try eliminating potatoes from your diet, because they are also nightshades that may be aggravating your condition.

If it’s better for your health to shun potatoes, there are plenty of vegetables that work as a healthier substitute (see sidebar above). Also be sure to avoid convenience foods that have potato-based ingredients (such as potato starch) in them.

If you don’t think you need to stay away from potatoes to improve your health, it’s still prudent to increase your intake of other vegetables that provide more nutrients and less carbs than potatoes.

Do you have a question for the nutritionist? We would love to hear from you! Please email your questions to bnaskthenutritionist@gmail.com.

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eating4HEALTH/

FOODS & ME ALS THAT HE AL

Natural Candida Fighters

Keep this health-robbing yeast at bay with these 7 foods ///BY LISA TURNER Candida albicans, a yeast that typically lives in the mouth, vagina, and gastrointestinal tract, doesn’t cause problems at normal levels.

But an overgrowth—caused by a variety of factors including poor diet, excessive alcohol intake, stress, and impaired digestive function—can trigger bloating, rashes, yeast infections, fatigue, and more.

To protect against candida overgrowth, avoid high-sugar fruits, carbs, alcohol, dairy products, and sugar in any form—including honey or maple syrup. Instead, focus your diet on lean meat, fish, poultry, non-starchy vegetables, and healthy fats. And try these seven foods to fight back against candida.

Coconut oil is high in caprylic acid, capric acid, and lauric acid—fatty acids with antifungal properties that help inhibit the growth of candida and other pathogens. The lauric acid in coconut is also effective against mouth sores and can help prevent candida infections in the mouth (thrush).

Try this: Cook asparagus, slivered almonds, onions, and garlic over low heat in coconut oil; combine MCT coconut oil with a few drops of peppermint essential oil and swish in your mouth to kill pathogens.

Turmeric contains curcumin, an anti-inflammatory and antifungal agent that inhibits the growth of candida and protects against yeast infections. One study suggested that curcumin hampered the ability of yeasts to attach to mouth cells, and curcumin was also shown to be synergistic with fluconazole, an antifungal drug.

Try this: Sauté shredded Brussels sprouts, red peppers, onions, and minced ginger with turmeric and black pepper; toss green beans in curry powder, black pepper, and melted coconut oil, and roast until crispy.

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Garlic is high in allicin—formed when garlic cloves are crushed or chopped—which has been shown to inhibit the proliferation of both fungi and bacteria. Studies suggest that allicin can protect against candida overgrowth and may reduce the ability of candida to attach to cells lining the mouth. Because heating can damage allicin, it’s best to eat garlic raw for maximum effectiveness.

Try this: Crush whole garlic cloves, mix with coconut oil and minced rosemary or thyme, and use instead of butter on cooked vegetables; finely mince garlic cloves and whisk together with apple cider vinegar, olive oil, and minced thyme for an easy salad dressing.

Ginger contains antifungal compounds called gingerol and shagelol. Several studies show that ginger has powerful antimicrobial actions and can inhibit the growth of candida and other pathogens. In one study, an antifungal cream with added ginger was more effective at relieving yeast infections than the antifungal cream without ginger.

Try this: Finely mince fresh ginger and combine with miso paste, apple cider vinegar, and sesame oil for a creamy dressing; simmer grated ginger root and zucchini “noodles” in vegetable broth, then top with sliced green onions, bean sprouts, chopped basil, and sliced jalapeño peppers.

Kimchi, a fermented cabbage dish, is rich in a variety of probiotics to protect the gut from pathogens. Studies show that probiotics reduce gut inflammation, protect against an overgrowth of candida yeast, and may alleviate symptoms of

candida. Because it’s dairy-free and also usually contains garlic and ginger, it’s ideal for an anti-candida diet. Other probiotic-rich, dairy-free foods include coconut kefir, miso, tempeh, and sauerkraut.

Try this: Toss shredded spinach leaves with kimchi, black sesame seeds, and chopped tomatoes for an easy salad; make turnip noodles with a spiralizer, simmer in broth till tender, then top with kimchi.

Apple cider vinegar has long been used to protect against yeast infections and thrush. Studies show that it has antimicrobial properties, and may be more effective than nystatin, an antifungal drug, in preventing candida overgrowth in the mouth.

Try this: Combine apple cider vinegar with chopped ginger, crushed garlic, and turmeric, and let stand overnight before straining for a potent fire cider; toss shredded red and green cabbage, red onions, chopped cilantro, and minced serrano peppers with apple cider vinegar and olive oil for a fast slaw.

Kale and other leafy greens are high in fiber, which nourishes beneficial gut bacteria and can help protect against candida overgrowth. Kale is also a crucifer, so it’s rich in compounds that are thought to minimize the growth of candida. Other non-starchy vegetables for an anti-candida diet include spinach, escarole, arugula, Brussels sprouts, cabbage, broccoli, celery, green beans, cucumber, eggplant, onion, and zucchini.

Try this: Sauté chopped kale and thinly sliced mushrooms in coconut oil, then sprinkle with very finely minced garlic; toss quartered escarole and leeks in olive oil and grill till tender.

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Indian Chicken Bowl with Turmeric “Rice" Serves 4

This grain-free bowl uses cauliflower instead of rice. It's topped with a simple, flavorful curry loaded with low-starch vegetables and candida-fighting herbs and spices. Adjust the curry powder to taste and add cayenne pepper for extra spiciness. Store-bought rotisserie chicken saves time, but you can also use tofu, shrimp, or any white fish.

1 small head cauliflower 2 Tbs. coconut oil, divided 1 small yellow onion, halved and thinly sliced crosswise 4 garlic cloves, finely minced 1 Tbs. minced ginger root 1 red pepper, cut into strips 1 cup green beans, thinly sliced on the diagonal 2 Roma tomatoes, chopped 2 cups cubed cooked chicken ½ cup coconut milk 2 Tbs. curry spice blend, or more, to taste

1 tsp. turmeric powder ½ tsp. salt ¼ tsp. white pepper ½ cup chopped cilantro leaves

1. Break cauliflower into 1-inch florets.

Working in two batches, process florets in food processor, pulsing until florets are chopped into small, rice-sized pieces.

Set aside.

2. Heat 1 Tbs. coconut oil in large skillet over medium heat. Add onion, garlic, ginger, red pepper, green beans, and tomatoes.

Cook 4–5 minutes, stirring frequently, until vegetables are crisp-tender. Stir in chicken, coconut milk, and curry spice. Reduce heat to low, and cook 3–4 minutes, stirring frequently, until chicken is warmed through. Season to taste with salt and pepper.

3. While vegetables cook, heat remaining

1 Tbs. coconut oil in separate skillet. Add cauliflower, turmeric powder, salt, and white pepper. Cook 4–5 minutes, until cauliflower is just tender and golden.

4. To serve, divide cauliflower ”rice“

among four bowls. Top with chicken and vegetables, garnish with cilantro, and serve immediately.

Per serving: 250 cal; 25g prot; 11g total fat (7g sat fat); 13g carb; 60mg chol; 370mg sod; 5g fiber; 5g sugar

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

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healthyDISH/

RECIPE MAKEOVERS FULL OF MODERN FL AVOR

Spaghetti Squash Lasagna Serves 4

For an even simpler version of this trimmed-down treat, you can omit the cooking step by substituting 8–10 frozen turkey meatballs for the ground meat.

Just place them evenly into the squash and follow the rest of the instructions.

1 large spaghetti squash, halved lengthwise and seeded 1 lb. lean, pastured ground turkey, ground beef, or vegetarian beef “crumbles,” divided 1 tsp. granulated garlic 1 tsp. granulated onion Sea salt and ground pepper, to taste 1 24-oz. jar high-quality marinara sauce 1 8-oz. carton organic ricotta cheese 1 cup organic part-skim shredded mozzarella cheese 1. Preheat the oven to 375°F. Lay squash halves face down on edged baking sheet, and roast 35–40 minutes, until you can dent skin with a spoon.

Light & Clean Low-Carb Lasagna This trimmed-down version of a hearty favorite makes the perfect comfort food for cold winter nights /// BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC

3. When squash is tender, remove from oven, reduce temperature to 350°F, and let squash cool slightly until you can handle it.

4. Scrape squash strands out of skin, and transfer evenly to large baking dish. Spread prepared ground meat (or vegetarian crumbles and spices) evenly over squash strands. Pour sauce evenly over meat. Dollop with ricotta, and sprinkle with mozzarella.

Bake 30 minutes, until hot throughout and cheese is melted.

Lasagna is one of those comfort foods that everybody loves and that low-carb Per serving: 520 cal; 39g prot; 28g total fat advocates avoid like the plague. So leave it to Chef Jeanette to come up with a lower(13g sat fat); 28g carb; 110mg chol; 1,090mg sod; carb, higher-nutrient version that has all the deliciousness of the traditional dish.

2g fiber; 13g sugar Instead of pasta, Chef used squash, a good high-fiber, low-calorie, nutrient-rich vegetable that’s perfect for a low-carb diet. She upgraded the meat by using either turkey or grass-fed beef, and mixed in two of the healthiest “additives” on the planet—garlic and onion.

NOTES FROM THE CLEAN FOOD COACH Then she finished the whole thing off The fresher your spaghetti squash, the “juicier” it will be when cooked. If your squash with a big helping of lycopene-rich releases a lot of moisture, drain it for 15 minutes in a colander or sieve after scraping it out of tomato sauce (marinara). Not only its skin. Alternatively, you can remove excess moisture from the (cooked and slightly cooled) lasagna by gently supporting contents with a large pan lid and tipping the pan to drain. is it easy to make, but it’s a huge crowdpleaser.—Dr. Jonny

48

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

2. While squash is baking, combine the ground meat, garlic, onion, salt, and pepper in large skillet over mediumhigh heat. Cook, stirring frequently, until meat is no longer pink, about 7 minutes. (If using vegetarian crumbles, you can skip the cooking step.)

• FEBRUARY 2019

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

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