Building a Good Gut
natural secrets for a BETTER SMILE /// PROBIOTICS for weight loss & more
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
4 ways to
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offer an array
Heart Scare Inspires Transformation
How a frightening experience taught
Francisco Torres, MD, to take a more
holistic approach to health. Also in this
section: the health benefits of coffee,
the importance of organic pet food,
Ooey gooey gluten-free pizza, fabulous
fish oils, natural acne relief, crazy-good
coconut oil, and potent ionic minerals.
Beyond the Gut
Probiotics are for more than just good
digestion. A balanced microbiome can
contribute to whole-body health.
We cut through the misinformation
and get straight to the facts about
ASK THE ND
Can your diet really affect genetic
expression? The answer is “yes.” Here’s
how to eat for healthier genes.
Traditional broths are making a
comeback—and whipping one up
is easier than you think.
Spice Up Your Love Life
The month of romance is the perfect
time to focus on sexual health and give
your libido an extra boost.
Can a low-carb, high-fat diet really roll
back “the change?” Two women share
their success stories.
Treat your teeth and gums to a healthy
dose of these natural ingredients for oral
health and hygiene.
With headlines trumpeting the health
benefits of everyone’s favorite sweet
treat, there’s never been a better time to
indulge your love of chocolate.
Warm Winter Spread
Step aside, chicken soup. This simple
paste, made with garlic and spirulina, is
our new go-to immune tonic.
Six stellar supplements that are at the
top of our shopping list right now.
Test Your Chocolate Knowledge
Think you know cocoa? Give our quiz
Good news for
more reasons to
enjoy a daily cup
natural secrets for a BETTER SMILE /// PROBIOTICS
for weight loss & more
natural sec ets for a BETTER
F O R N AT U R A L L I V I N G
THE SHOPPING MAGA ZINE
F BRUARY 20 6
MAGA ZINE FOR
N AT U R A L L I V I N
for weight loss & mo e
F BRUARY 20 6
| b t ernu r t on com
YOUR GEET SMART
4 ways to
warm up &
SMILE /// PROBIOTICS
et ern tr ion com
4 wayys to
warm up &
stay hea thy
O YOU KNOW BEANS
(LEFT): Photography: Pornchai Mittongtare;
Food Styling: Liesl Maggiore; Prop Styling: Robin Turk
• FEBRUARY 2016
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YO U R G U I D E T O N AT U R A L L I V I N G
My grandmother was famous for her beef stew, which always tasted especially
good on a cold winter’s day. What made her stew memorable was its bone broth,
layered with rich ﬂavors that came from simmering for hours on the stove.
Everything old is new again, and bone broths are one of the latest trends to
underscore this adage. But unlike some food crazes from the past, the recent popularity of bone broths is a good thing—for your health and your taste buds. Made
with beef, pork, poultry, or ﬁsh bones, bone broths are brimming with proteins,
good fats, minerals, collagen, and other wholesome nutrients. As paleoleap.com
puts it, “Bones are a perfect example of why you should never judge a book by its
cover. Locked away inside that hard shell is a wealth of essential nutrients.”
Bone broths are one of the best food sources of collagen, which is associated
with improving bone and joint health, reducing arthritis pain, and improving hair,
skin, and nail health, among other things. In fact, Chinese women are known to
consume bone broth daily for its beauty-boosting beneﬁts.
There are other food sources of collagen, as well as foods that boost your
body’s production of collagen, but not all of them supply an easy-to-digest form.
Cooking bones breaks down collagen, so it’s much easier for the body to utilize.
Ready to try your hand at homemade broths? “Healing Broths” on p. 38 can
help get you started with recipes and how-to guidelines. We made all the recipes
at our photo shoot, and everyone agreed they were delicious. “The Roasted Bone
Broth was out of this world,” raved art director Rachel Joyosa. Make a pot of bone
broth for someone you love this month!
Editor in Chief
James Naples, Ann Nix
Sam Russo, ND, LAc
Vera Tweed, Helen Gray
Contributing Designer Rachel Pilvinsky
Contributing Writers Jeannette Bessinger, CHHC,
Jonny Bowden, PhD, CNS, Michele
Burklund, ND, Kat James, Emily A.
Kane, ND, LAc, Lisa Turner,
Production Director Cynthia Lyons
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HEALTH IS WEALTH:
“The Supplement That Made Me Feel Human Again”
I remember standing in the baking isle of a grocery store, when all of a sudden it hit.
That familiar feeling, like I had to go to the restroom right now. I tried to hold it in, but it
was too late. I walked out of the store praying no one had noticed. A urologist prescribed
something that reduced my urgency slightly, but I was left with frequent headaches. I got
off the medication and quit going to the urologist. I tried avoiding caffeine and sugar and
my urgency was reduced greatly. But I still didn’t feel 100 percent better. I began working
at a natural foods store and a coworker told me about pumpkin seed extract. I started
taking Go Less for Men and Women by Country Life. I couldn’t believe it—I noticed results
after the first week. And I felt completely cured after three weeks. I’m still amazed how one
supplement gave me my life back. —K. Fraley, via email
Is Health Your Greatest Wealth? We are on the hunt for healthy success stories. Email us at
[email protected] Gift cards and other prizes will be offered to anyone whose story is
published in the magazine.
• FEBRUARY 2016
Chairman & CEO Andrew W. Clurman
Executive Chairman Efrem Zimbalist III
Executive Vice President & CFO Brian Sellstrom
Executive Vice President, Operations Patricia B. Fox
Vice President, Controller Joseph Cohen
Vice President, Finance Craig Rucker
Vice President, Research Kristy Kaus
Vice President, IT Nelson Saenz
BETTER NUTRITION, ISSN #0405-668X. Vol. 78, No. 2. Published monthly by Cruz Bay
Publishing. 300 N. Continental Blvd., Ste. 650, El Segundo, CA 90245; 310-356-4100 © 2016 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.
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Heart Scare Inspires
dropped from 210 to 169 pounds, and his
body fat dropped from 35 to 9 percent.
Since then, he has helped many of his
patients transform their health too. The
most important lessons he learned:
Identify why you want to change
The chest pains were bad. Certain that
he was suﬀering from a heart attack,
Francisco Torres, MD, rushed himself to
the emergency room. At ﬁrst, doctors
agreed, but further testing revealed that
rather than having a heart attack, he was
“deconditioned,” meaning in poor physical shape. Frightful as it was, the incident
was the beginning of a new life.
“I made a decision,” says Torres, author
of Dr. T’s Drop the Fat Diet: 12 Steps to
a Leaner You Forever. And he quickly
began to transform his health and his
• FEBRUARY 2016
At the time, Torres’ specialties were
pain management and nonsurgical treatment of joint and spine disorders. Like
most doctors, he wasn’t well educated in
nutrition and ﬁtness. He had struggled
with his weight since childhood, and was
30 pounds overweight and far from ﬁt at
the time of his attack.
Torres began studying lifestyle medicine
in earnest, and began eating and exercising in a new way. “In three months, I
had a six-pack” he recalls. His weight
and make a commitment to do what
Sugar is the enemy—avoid it in foods
Instead of eating low-fat foods, eat
lean protein; green and multicolored
nonstarchy vegetables; and healthy
fats such as olive, coconut, and ﬂax oils.
Alternate high- and low-intensity
aerobic exercise, and regularly do
“This is not a diet,” says Torres, “It’s a
MORE PERKS OF
People who drink moderate amounts of coffee—
no more than 5 cups per day—are less likely to
die from type 2 diabetes, heart disease, or neurological diseases compared to people who don’t
indulge in the brew. That’s the conclusion of a
30-year study of more than 200,000 doctors and
nurses, published in the American Heart Association journal Circulation. Both
regular and decaf coffee
had the same effects.
in coffee reduce
says Ming Ding,
MD, the study’s
One dozen roses—a classic
bouquet—meant a declaration of
love in the Victorian language of
flowers, but today it can also simply
mean appreciation. Historically, the
number 12 represents perfection
or completeness, much like the
12 months of the year,
12 hours on the clock, or
12 signs of the zodiac.
NEWTON is QUALITY
Encouraging Health & Promoting Balance
• Cleanroom Environment
• FDA-Registered Laboratory
• Liquids/Pellets Packaged in Glass
• Efective Formulations
• Testing by Independent
Formulated according to the teaching and
philosophy of Belgian born Dr. Luc Chaltin.
Natural, Safe & Easy to Use
NEWTON offers over 100 combination remedies
for your entire family and pets.
Made in America • Family-Owned
Statements have not been reviewed by the Food and Drug Administration.
©2015 Newton Laboratories, Inc., Conyers, GA 30013 FDA Est# 1051203 rev. 12/15
Studies have found that
two different supplements can lower blood
pressure over time:
Black raspberry powder:
312 mg daily for 8 weeks
300 mg daily for 6 weeks
appear to have a
dilating effect on blood
vessels. Other studies have found that
garlic supplements, flax
seeds, and blueberries
also help keep blood
pressure in line.
WHY ORGANIC PET FOOD?
A report by the non-profit Cornucopia Institute highlights the value of organic pet food. According to
the report, conventional pet food may contain unhealthy meat, additives, and moldy grains. In addition,
says Cornucopia, both dog and cat foods may contain too much starch from sources such as corn,
wheat, rice, oats, peas, and potatoes.
Although humans generally vary their meals, pets typically eat the same foods over and over, so
it’s important to watch for shortfalls and toxins. If it isn’t possible to buy organic pet food, Cornucopia
recommends avoiding these ingredients:
• Carrageenan, a seaweed-based stabilizer and thickener that can
cause intestinal inflammation.
• Synthetic preservatives such as BHA, BHT, propyl gallate, and ethoxyquin.
• “Meat” that doesn’t specify the species of meat or is described as a
by-product or being rendered.
For a free buyer’s guide, visit cornucopia.org/pet-food-guide/
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Products we’re falling for this month
Pizza remains one of the all-time favorite foods of people
young and old. But if you eat gluten-free, a lot of pizza
(sadly) is off limits. We promise, this pizza will make you
smile again! Smart Flour Foods Gluten Free Pizza has all the
ooey gooey goodness of regular Italian-style pizza, and the
crispy crust is made from nutrient-dense ancient grains.
Two new taste-tempting varieties have just been added
to the line: Chicken Sausage (Italian, pork-free
chicken sausage atop an ancient-grain crust),
and Tuscan Inspired Uncured 2-Meat (authentic
Genoa salami is combined with the gentle
smokiness of pepperoni—both nitrate-free—and
the zestiness of pepperoncini). Buon appetito!
Spots. Blemishes. Zits. Whatever you call them, nobody wants
them. But topical treatments can only do so much. Everyday toxins,
stress, and poor diets can cause and aggravate breakouts, so it only
makes sense to treat acne from the inside out. Terry Naturally Acne
Essentials does just that with skin-supportive and detoxifying nutrients. The formula features vitamins, minerals, and herbs formulated
to support the skin’s natural defenses and reduce eruptions, including vitamins A and C, zinc, chromium, and boswellia.
Coconut oil is a natural tropical oil that’s
incredibly versatile—used for everything
from cooking (it’s a great alternative to
butter or canola oil) to moisturizing skin.
But there’s coconut oil, and then there’s
Vita Coco Organic Cold-Pressed Coconut Oil.
• FEBRUARY 2016
Who knew we could get this excited about
fish oil? But seriously, these fish oils are worth
flipping over. Natural Factors SeaRich Omega3s are not only made using the freshest and
highest-quality omega-3 fish oil, but come in
yummy flavors you’ll crave—Coconut-Lime,
Lemon Meringue, and Grapefruit Punch. Plus,
they’re also available with vitamin D3. Just
a spoonful will get your day off to a healthy
start with no fishy aftertaste. Add these oils to
Crazy-Good Coconut Oil
There’s no skimping when it comes to
quality here—this oil is 100 percent raw,
cold-pressed, non-GMO, gluten-free, and
organic. Bottom line—it hasn’t been refined
or damaged, so all the good stuff naturally
present in the coconut remains intact.
Isn’t It Ionic?
Liquid ionic minerals—sounds super scientific, but what
it comes down to in layman’s terms is that these
minerals are more easily absorbed by your body. And
three new products from Trace Minerals Research provide
the minerals your body craves in a liquid ionic form. Ionic
Copper provides copper sulfate along with 72 naturally
occurring trace minerals—plus a metered dropper
that allows you to customize your dose depending
on your needs; Ionic Plant Minerals is derived from
humic shale, composed of prehistoric soils that are
incredibly rich in naturally occurring minerals; and
NO! Muscle Cramps adds essential electrolytes that
help prevent nighttime leg cramps.
GUIDE TO CUT TING - EDGE SUPPLEMENTS
Building a Good Gut
From food cravings to frequent colds, many health
issues can be resolved with probiotics ///BY VERA TWEED
PROBIOTICS: A gut-friendly diet
includes foods that are naturally rich in
probiotics. Kellman’s top picks include:
You probably don’t spend much time
thinking about your microbiome, but it
has profound eﬀects on how your body
functions. What, exactly, is it? “Biome”
describes a community with its own
unique location, characteristics, and
forms of life. On earth, a biome could be
a particular rainforest, desert, coral reef,
or other distinct type of environment
with its own climate, vegetation, and
animals. In our bodies, the microbiome is
a community of microscopic organisms—
trillions of tiny bacteria that live in our
intestines and inﬂuence just about every
facet of health.
Antibiotics, poor diet, and toxins can
all disrupt our microbiome by killing
oﬀ beneﬁcial bacteria. This can lead to
common digestive issues and a variety
of seemingly unrelated maladies, from
Y Sauerkraut made with live cultures
skin conditions, foggy thinking, and food
cravings to autoimmune diseases, chronic
inﬂammation, and faulty metabolism
that provokes weight gain and resists all
attempts at weight loss.
To support microbiome health, probiotic supplements contain diﬀerent types
of beneﬁcial gut bacteria. While they
aren’t a magic cure for a junk-food diet or
a toxic lifestyle, when used correctly they
can help restore balance to our microbiome, improve overall health, and even
unlock the door to lasting weight loss.
“Gut bacteria have far-reaching eﬀects
on numerous aspects of our physiology,
including genetic control—turning genes
on and oﬀ,” explains Raphael Kellman,
MD, author of The Microbiome Diet.
“They play a vast role in neurological
function, gastrointestinal health, and the
health of the gut wall, which plays a
critical role in nutrient absorption and
blocking absorption of toxins,” he says.
And there’s more. Our microbiome both regulates our
immune system and helps
it learn to distinguish
Fermented foods like
kimchi are naturally
rich in friendly gut
• FEBRUARY 2016
Y Other fermented vegetables, such
as pickles made with live cultures.
Y Kefir, a fermented milk drink,
preferably from sheep’s or goat’s
milk, which is easier to digest than
Y Yogurt from sheep’s or goat’s milk,
without added sugars. Yogurt with
live cultures from nondairy milk is
Y Kimchi, a Korean version of
PREBIOTICS: These are foods that
nourish beneficial gut bacteria. If you
experience gas or bloating, Kellman
recommends avoiding all grains and
perhaps beans for a few weeks until
symptoms subside, and incorporating
some of these prebiotic foods into
Y Jerusalem artichoke
Prebiotics such as inulin and arabinogalactans can also be found in supplements, but should not be taken if
you’re experiencing gas or bloating.
All-Natural • Gluten -Free
so that it attacks only the harmful ones.
This is critical for avoiding autoimmune
diseases, where the immune system
attacks healthy tissues. In addition, says
Kellman, “It plays a signiﬁcant role in
controlling cancer development.”
is a potent
Metabolism and Weight
Gut bacteria can help or hinder weight
control. When balanced, they can eliminate cravings and improve metabolism,
enabling healthy weight loss.
This, says Kellman, is how it works:
An unhealthy diet leads to insulin resistance,
where cells become insensitive to insulin
and can’t take in fuel in the form of blood
sugar. As a result, the pancreas produces
excess insulin, which leads to inﬂammation,
fat storage, and weight gain. Plus, there’s
a rise in risk for diabetes, heart disorders,
and other diseases.
“The gut bacteria, and some of the
probiotics, can play a very important
role in improving insulin resistance, inﬂammation, metabolism, and one’s ability
to lose weight,” says Kellman.
How to Use Probiotics
& " ! "
$! $ "
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All-Natural • Gluten -Free
$ $ # $! & ! " # EHQHÀW IURP %
& $ & $ & ! ! Available in 8oz and our
new portable 2oz size!
For a healthy gut, Kellman emphasizes
the need to eat a whole-food (rather
than processed) diet, and to include foods
that are natural sources of probiotics and
prebiotics, which feed beneﬁcial bacteria
(see “Gut-Friendly Foods,” p. 18). When
choosing probiotic supplements, look for
a diversity of beneﬁcial bacteria.
“You’re dealing with a tremendous
amount of synergy between the diﬀerent
bacteria and they work in fellowship,”
he says. “The number one priority is to
improve the overall ecology.” In a supplement, look for:
At least three types of Lactobacillus,
such as acidophilus, rhamnosus, and
Diﬀerent types of Biﬁdobacteria.
A daily dose of 25–50 billion CFUs
(colony forming units).
!( + #(
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&&&) Kellman recommends taking probiotics
with food and dividing the daily dose
into two or more servings, but they can
also be taken once daily or
For weight loss, after following
the basic regimen for a few weeks, you
can add Lactobacillus gasseri, a speciﬁc
probiotic that aids with weight loss.
TAKE YOUR PICK
Probiotics come in all forms these days,
and are also customized for individual
health needs. Here are some of our
favorites by category or type:
FOR WEIGHT LOSS:
Garden of Life Dr. Formulated
FOR SENIORS AND
Flora Udo’s Choice
Digest Gold + Probiotics
Nature’s Way Immunables
Kids Immunity Probiotics
Renew Life Ultimate
Flora Probiotic Gummies
Probiotic Chocolate Bars
Vera Tweed is the author of Hormone Harmony and The
User’s Guide to Carnitine and Acetyl-L-Carnitine.
NEOCELL'S COLLAGEN NUTRITIONAL SUPPLEMENTS
WORK ON A CELLULAR LEVEL TO PROMOTE:
t RADIANT & YOUTHFUL SKIN *
t STRONG NAILS *
t HEALTHY HAIR *
AVAILABLE AT: FINE NATURAL RETAILERS NATIONWIDE.
**BASED ON SPINS DATA 3/2014.
†BASED ON NEOCELL 2014 COLLAGEN STUDY.
© 2015 NeoCell corp
ANSWERS TO YOUR HE ALTH QUESTIONS
Emily A. Kane, ND,
LAc, has a private
in Juneau, Alaska,
where she lives with
her husband and
daughter. She is the
author of two books
on natural health,
Visit her online at
Learn how to improve your body’s methylation process
and how this leads to healthier genes ///BY EMILY A. KANE, ND, LA
What is epigenetics? My cousin mentioned that she uses supplements to “improve her
Epigenetics is the study of genetic
variations caused by external
factors, as opposed to changes in DNA
sequences that happen as genes are
passed down from one generation to the
next. One of the most eﬀective ways to
change gene expression is through diet.
After you eat, the nutrients extracted
from your food enter certain metabolic
pathways in your body, where they are
broken down into “usable” molecules. One
of these metabolic pathways is responsible
for manufacturing methyl groups, which
play a vital role in epigenetics.
SAM-e (S-Adenosyl methionine) and
B vitamins, particularly folate, are the
main components of this methyl-making
pathway. For this reason, diets high in these
nutrients can rapidly alter gene expression,
especially during early development when
a person’s epigenome is being formed.
Your mother’s diet during pregnancy
and your diet as an infant both aﬀect
your epigenome. Animal studies have
shown that diets lacking in choline
(part of the B complex) or folate before
or just after birth cause regions of the
genome to be under-methylated for life.
A methyl-deﬁcient diet can also lead to
a decrease in DNA methylation in adults,
but this is reversible when methyl-rich
nutrients are added back into the diet.
The Key to Healthy Genes
Thanks to a landmark study in 2003
(the Human Genome Project), scientists have discovered that the MTHFR
gene—which contributes to health and
well-being in multiple ways—is defective in as much as 60 percent of the
population, with Hispanic populations
at particular risk. When it’s working
right, the MTHFR gene sets oﬀ a multistep process called methylation. Proper
methylation is essential for binding and
eliminating toxins and heavy metals.
Here’s how it works:
MTHFR gene) breaks down folate into
MTHF helps convert homocysteine
into methionine, an amino acid
used to make proteins, improve
the body’s utilization of
antioxidants, and help the
liver process fats. Methionine also helps convert
the strong estrogen,
estradiol (E2), into a safe,
of estrogen, estriol (E3).
Methionine is converted in
the liver to SAM-e, which
What’s the difference between folate and folic acid? Folate, or vitamin B9, refers to a group of
water-soluble B vitamins. It’s the naturally occurring type found in meat and dark leafy greens
(such as Swiss chard, pictured). Supplements labeled as folate are made with the natural, easier-to-absorb form of the vitamin. Folic acid is the synthetic form used in many supplements.
• FEBRUARY 2016
So, what happens when you have a
defective (mutated) MTHFR gene? For
starters, your body won’t break down
toxins or heavy metals well, and you
The MTHFR enzyme (produced by the
FOLATE VS. FOLIC ACID
supports immune function; helps produce and excrete serotonin,
dopamine, and melatonin; and is
involved in the growth, repair, and
maintenance of all cells.
PHOTO: ISTOCK/ © ANNA QUAGLIA
body’s methylation process,” and that this is related to epigenetics. I am interested in
learning more and how I might benefit from this as well. —Esther J., Hartford, Conn.
may also have too much iron, copper, lead,
or mercury in your system. Beyond
that, your risk for numerous conditions
increases, including cancer, arteriosclerosis,
fatty liver disease, anemia, inflammation,
depression, stroke, irritable bowel syndrome, miscarriages, migraines, chemical
sensitivities, and dementia. According to
a 2006 issue of the journal Molecular
Psychiatry, “Schizophrenia-like syndromes,
bipolar disorder, Parkinson’s disease, Alzheimer’s disease, and vascular dementia
have all been associated with one or more
mutations of the MTHFR gene.”
You can’t change a defective gene. But
you can help it perform its job better and
minimize problems. Here are a few steps to
help improve your body’s methylation
process and thereby enhance gene function:
Get the best Bs. People with a mutated
MTHFR gene have difficulty converting
the inactive form of folate (folic acid)
and vitamin B12 (cyanocobalamin).
To get around this, use supplements
containing the active forms: 5-MTHF
folate and methylcobalamin B12.
Use methylated vitamin B6. Vitamin B6
can also be aﬀected by a MTHFR genetic
variation. Use pyridoxal 5 phosphate
(P-5-P) instead of pyridoxine.
Eat more folate-rich foods. Meat
and dark leafy greens contain the active form of folate.
Don’t forget gut health. According to Ben Lynch, ND, “repairing the
digestive system...should be one of the
ﬁrst steps in correcting methylation
Reduce exposure to toxins. Green
your household cleaning supplies and
You can get your entire genome tested
through 23andme.com, and this includes
testing for MTHFR mutations. Or you
can get a blood test from a standard
lab, which is twice as expensive as 23andme. The following websites can help
you interpret your results at no cost:
Y GENETIC GENIE (geneticgenie.org):
evaluates your methylation genetics
from the 23andme.com raw data.
Y LIVEWELLO (livewello.com): provides
information based on your 23andme
results, including links for more about
each gene’s potential problem.
Y NUTRAHACKER (nutrahacker.com):
specifies which supplements to
take and which to avoid, all based
on your mutations.
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A NATUR AL POINT OF VIE W ON HE ALING
Spice Up Your Love Life
The month of romance is the perfect time to focus on sexual health
and connect with your body on a deeper level ///BY MICHELE BURKLUND, ND
Physical touch and pleasure are some of
the best activities to improve the overall
health of your body and mind. And these
natural aphrodisiacs will enhance desire,
improve enjoyment, and boost sensation.
Try them alone or with your partner for
According to the Journal of the American Medical Association, 43 percent of
women aged 18–59 in the United States
report some form of sexual difficulty in
their lives. But even though these statistics might be alarming, nature oﬀers
many remedies for these common issues.
These amazing plants will soon have you
embracing your inner Aphrodite, the
Goddess of Love.
Enhance desire with ashwagandha:
This wonderful plant is able to elevate
libido on many levels due to its adaptogenic
properties, which balance hormones
and nourish the reproductive system.
This powerful herb has been used for
centuries to promote sexual health, and
has been referenced in the ancient Indian
Hindu book, the Kama Sutra, for its ability
to increase sexual powers and libido.
The Journal of Research in Ayurveda
also found ashwagandha, in combination
with other Ayurvedic herbs, to be an eﬀective treatment for menopausal symptoms
such as hot ﬂashes, poor sleep, and erratic
mood. Along with its beneﬁts for sexual
wellness, ashwagandha has long been
used for antiaging, stress relief, and brain
health. It can be taken in capsule form or
infused in a tea for an instant boost.
Get sensual with shatavari: Commonly
used in Ayurvedic medicine to enhance
desire and support fertility, this root is
an amazing restorative herb for women.
In fact, the name “shatavari” is derived
from an Indian word meaning “a woman
who has a hundred husbands,” due to
its nourishing activity on the female
organs. The Journal of Research in
Ayurveda also calls shatavari
a potential treatment for
PMS, hormone imbalances, and PCOS. In
traditional medicine, it is also said
• FEBRUARY 2016
to enhance feelings of spiritual love and
togetherness with one’s surroundings.
Foreplay with fenugreek: Fenugreek
was a well-known aphrodisiac in Rome,
Greece, and Egypt long before making
its way to America. This delightful plant
has a sweet yet nutty taste and
oﬀers many beneﬁts. It has been used
for centuries to decrease menopausal
symptoms because of its actions as a
phytoestrogen. In fact, a trial published
in the International Journal of Gynecology
and Obstetrics revealed that this spice
could be an eﬀective alternative to conventional hormone replacement therapy.
Use fenugreek when preparing your
favorite Indian dish, brew a fenugreek
tea, or take in capsule form.
In today’s medically advanced atmosphere,
there are many pharmaceutical options
for “improving” men’s sexual abilities and
health—most of which have undesirable
short- or long-term side eﬀects.
It’s important to remember that for
many of these male sexual issues, natural
remedies already exist—ones with fewer
known side eﬀects (if any). Check out
these potent herbs to stimulate blood
ﬂow, increase libido, and improve stamina.
Get the blood flowing with yohimbe
root: Often called “the natural Viagra,”
this root is originally from Africa but has
made its way around the globe because
of its ability to stimulate blood ﬂow. A
German study found that yohimbe is
superior to placebo for the treatment of
erectile dysfunction, and oﬀers fewer
side eﬀects than most oral drugs. The
active component, yohimbine, supports
the dilation of blood vessels by blocking
alpha-2 receptors while causing smooth
muscle relaxation in the penis, which
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brings more blood ﬂow to the area. Avoid
this herb if you’re currently taking antidepressants or MAO inhibitors. Can be
taken in capsule or powder form.
Ignite your passion with passionflower: This absolutely stunning ﬂower
acquired its name from its sex-enhancing
powers. Passionﬂower contains a wellknown chemical called chrysin, which
has shown the potential to increase
testosterone and boost sex drive. In fact,
a 2012 trial involving male rats published
in the Journal of Andrology revealed that
chrysin increased sperm motility, sperm
concentration, and serum testosterone
levels compared to the control group.
Researchers believe that chrysin’s ability
to increase testosterone levels is due to
its aromatase activity, which decreases
the conversion of testosterone to estrogen.
It is commonly taken in a capsule form or
applied topically as a cream.
For Her & Him
A holistic approach to sexual wellness
should be multifaceted, combining physical
treatments with psychological methods.
Try lighting candles, emptying your
mind, and engaging with your love on
an intimate level. Sit facing your partner,
look into each other’s eyes, and sync your
breathing. Embrace these chilly nights as
here) gets its name from
the perfect excuse
to cuddle up next
to your sweetheart. And the following pleasurepromoting plants
can help rekindle
your passion and
make your love life
Damiana: This plant
has been documented
as far back as the Mayan
and Aztec civilizations as a
potent aphrodisiac for both men
and women. Damiana offers unique
beneﬁts because it increases sexual desire while also helping relax the nerves.
Traditional medicine has used this leaf
for a variety of conditions, including
easing anxiety, supporting mood, and
digestion. A 2009 study published by the
Journal of Ethnopharmacology suggests
that the ﬂavonoids present in damiana
could be responsible for its prosexual
effect. Try it in a tincture or capsule, or
brew the leaves in a tea.
Muira puama bark: Otherwise known
as “potency wood,” this formidable
bark has long been used by the native
people of the Amazon to promote energy,
mental clarity, and relaxation. It’s also
said to help both men and women
improve their sex lives.
A study of women who complained
of low sex drive found that 65 percent
of those who took muira puama in
combination with gingko biloba
reported signiﬁcant improvement in the
frequency of sexual desire, intercourse,
fantasies, and total satisfaction with
their sex lives. Try it in a standardized
tincture or capsule, or infused into a tea.
Shilajit: Abundant in more than 85
minerals, this plant-based resin is found
deep in the Himalayan Mountains and
treasured by locals for its healing powers.
Shilajit is known to rejuvenate both spiritual and sexual energy as well as for its
use as a “Qi tonic” in Chinese medicine,
due to its ability to enhance vitality.
A recent double blind, placebo
controlled study of males between the
ages of 45- and 55-years-old reported
that subjects taking shilajit saw signiﬁcantly increased free and total testosterone levels compared to those given a
placebo. A chemical constituent called
fulvic acid in this unique resin has also
been extensively studied for its antiaging
and restorative properties. Shilajit isn’t as
well known as other natural aphrodisiacs,
but this won’t last. It’s commonly taken in
Michele Burklund, ND, graduated from the prestigious Bastyr University in Seattle. “I have no doubt that the power of natural healing can enhance anyone’s life at whatever stage or age they
are,” says Burklund, who specializes in helping neurological patients. Visit healthyfashionista.com to learn more about Burklund and read her entertaining and informative blogs.
• FEBRUARY 2016
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PURE INGREDIENTS FOR SKIN & BODY
Natural strategies for dental hygiene
and oral health ///BY SHERRIE STRAUSFOGEL
How well you take care of your mouth
can aﬀect the health of your entire body.
Recent studies have shown that a leading
cause of tooth decay and gum disease is an
imbalance in the natural ecology present
in the mouth. When the natural balance
is upset, the pH of the saliva may become
acidic, which leads to an overgrowth of
bacteria in the mouth. When bacteria
from the mouth leak into the bloodstream,
it can cause numerous health issues.
According to the American Academy
of Periodontology, people with gum
disease are almost twice as likely to
suﬀer from coronary artery disease.
Another study, published in the Journal
of Periodontology, uncovered a suspected
link between periodontal disease and
pulmonary diseases such as pneumonia
and acute bronchitis.
Modern oral hygiene practices may
be partially to blame. Detergent-based
toothpastes containing abrasives,
mouthwashes containing alcohol, and
other dental care products containing
antimicrobial ingredients, such as
triclosan and chlorhexidine, upset the
homeostasis of the mouth and may actually
cause gum disease and infection.
Daily use of natural oral care products
is the best way to prevent tooth decay and
gum disease. In addition, avoid aggressive
brushing that will damage gums and
enamel, and use a soft toothbrush. Floss
at least once each day to remove plaque
and food particles that cause bacteria.
Rinse with an alcohol-free mouthwash—
alcohol dries the mouth and makes
it more prone to decay. A quick rinse
washes away the particles you loosened
and freshens your breath.
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 Web sites.
• FEBRUARY 2016
Soothe dry mouth and
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The key ingredient xylitol
prevents certain bacteria
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Protect your teeth with Coral White
Toothpaste. Ionic calcium from
above-sea coral helps shift the mouth’s
pH to alkaline, which neutralizes bacterial
acids that cause decay. This fresh tasting
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This cardamomflavored floss
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Blast bad breath and
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Xylitol protects tooth
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Lose the sensitivity with Eco•Dent Res-Q-Dent
natural gel toothpaste for sensitive teeth.
Potassium nitrate, an effective tooth desensitizer,
is combined with baking soda and xylitol to
clean teeth without abrasion. Aloe vera and
spearmint oil soothe gums and freshen breath.
WHAT IS OIL PULLING?
“Lightly ‘chewing on’ and swishing oil in the mouth for 5–20 minutes helps soothe and
moisturize the mouth and gums. It helps remove certain harmful bacteria, and research
indicates that oil pulling can reduce plaque and improve gingival health. It also helps
strengthen teeth and may help prevent tooth decay,” says Colin Davis, president of
drTung’s Innovative Oral Care.
“More than 600 bacterial species have been identified in the mouth, but many of these
are good bacteria,” Davis continues. “Oil pulling is different from rinsing the mouth with a
chemical mouthwash, which indiscriminately kills bacteria. Rather than create an imbalance
in the oral microbiome, oil pulling is balancing and energizing to the mouth. Although
coconut oil is popular for oil pulling, traditional Ayurveda uses sesame oil, due to its subtle,
penetrating, and antibacterial effects.”
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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.
Learn more at AmericanHealthUS.com
©2016 American Health Inc.
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Five pervasive half-truths, and the
reality behind them
BY LISA TURNER
verything you thought you knew about heart
disease? It may be wrong. The latest research is
disproving some of our long-held beliefs about what
causes cardiovascular disease—and you might be surprised
at what we’ve learned over the last decade. Here, ﬁve
long-standing myths and the real truth behind each one.
MYTH: Reducing homocysteine
levels can protect against heart disease.
Truth: The connection isn’t nearly as clear
as we once thought. In the late 1960s, Harvard researcher Kilmer McCully reported
that inﬂammation was the primary cause
of atherosclerosis, a disease of the arteries
marked by the formation of plaques, and
that elevated homocysteine was the cause
of this inﬂammation in at least 40 percent
of cases. Other studies had also identiﬁed
homocysteine as a strong predictor of
cardiovascular disease, and claimed that
treating homocysteine with a combination
of folate, vitamin B6, and vitamin B12 could
reduce the risk of heart attack and stroke.
But recent research appears to contradict these earlier ﬁndings. One large study
of 116,000 people—all of whom had a
genetic condition that caused a 20 percent
rise in homocysteine levels—found that
none of them were at increased risk of
• FEBRUARY 2016
heart disease. And over the past 10 years, a
number of studies have found that reducing homocysteine did not reduce risk of
cardiovascular disease—so, while elevated
homocysteine may mean you’re at higher
risk, lowering it won’t protect you.
What you can do: Because the jury’s
still out—and because the treatment protocol is safe, easy, and inexpensive—some
doctors recommend supplemental B6, B12,
and folic acid. If you go this route, choose
folate (the natural form) instead of synthetic folic acid, and if your homocysteine
levels are elevated, realize that’s only one
predictor of heart disease risk.
MYTH: Heart disease is a guy thing.
Truth: It’s the leading cause of death in
women over age 65, and kills ﬁve times as
many women as breast cancer. Postmenopausal women are thought to be at higher
risk for heart disease, partly because
heart-protective estrogen levels decline
and partly because other risk factors, such
as weight gain and high blood pressure,
become more prevalent. But there is some
evidence that younger women are at an
even greater risk.
While overall mortality rates from heart
disease have declined, some studies suggest that the disease is increasing among
women age 29–45. One reason: risk factors
such as high blood pressure, diabetes, and
obesity are aﬀecting women at a younger
age. Younger women are generally more
stressed, a signiﬁcant risk factor. And while
smoking has declined among older women,
young women still smoke.
What you can do: Start now to protect your heart. Get your blood pressure
checked, stop smoking, get active, and eat
a heart-healthy diet. And consider supplements for an added boost. Some to try:
t OMEGA-3 FATTY ACIDS have been
shown to decrease risk of arrhythmias
(abnormal heartbeats), lower triglyceride levels, inhibit arterial plaque formation, and reduce blood pressure.
t TURMERIC has been shown in to reduce
inﬂammation, which is a risk factor for
heart attack and stroke.
t VITAMIN D may help reduce inﬂammation and prevent thickening and
hardening of the arterial walls.
t RESVERATROL, an antioxidant
compound found in red wine,
protects the lining of the arteries
and reduces oxidative stress.
t HAWTHORN: Research shows it supports stronger oxygenation and ﬂow
and contains ﬂavonoids that help support cell wall integrity and combat free
radicals. It keeps blood pressure in the
normal range. And if there is any weakness of the heart, it helps to strengthen
MYTH: Regular, vigorous exercise
will prevent heart attacks.
Truth: While earlier studies suggested
that lengthy, high-intensity workouts
several times a week were necessary for
heart health, more recent studies suggest
that 30 minutes of moderate exercise—
such as a brisk walk—5–7 days per week
can improve heart health. What’s more, the
eﬀects are cumulative; repeated, shorter
bouts of activity, such as a 10-minute swim
or carrying moderately heavy boxes up
and down stairs, all count toward that
30-minutes-per-day measure. Other studies show that high-intensity interval training (HIIT)—concentrated, intense bursts
of energy for only a few minutes at a time,
followed by short periods of recovery—is
superior to continuous endurance training
for reducing heart disease risk.
What you can do: If you don’t
exercise, start—but start small. Choose an
exercise that you can easily do for 15 minutes at a time, and work your way up to
30 minutes a day. Finding a workout that
you love ensures that you’ll stick with it,.
Some ideas: swimming, hiking, dance, and
bicycling. And if you need a little help, try
pain-reducing supplements such as arnica,
MSM, and glucosamine and chondroitin.
MYTH: Saturated fat causes
Truth: this relationship is signiﬁcantly more
complicated than we thought. The link
between saturated fat and cardiovascular
disease was ﬁrst noted in the 1950s, when
• FEBRUARY 2016
researcher Ancel Keys launched the Seven
Countries Study. His reported ﬁndings—
that saturated fat increases cholesterol
and thus causes heart disease—were the
cornerstone for dietary recommendations
for the next four decades.
However, researchers and nutritionists
have pointed out ﬂaws in the original
study: Keys reportedly cherry-picked
countries that proved his belief that
saturated fat causes heart disease, and
excluded countries where fat consumption
was high but heart disease was low. Newer
studies have found that the link between
saturated fat and cardiovascular disease
is confusing at best. A 2010 study in the
American Journal of Clinical Nutrition
found that there wasn’t enough proof to
link saturated fat to either heart disease
or stroke. In 2014, the Annals of Internal
Medicine published a meta-analysis of
80 studies covering 500,00 people showing
that those who eat more saturated fat
have no more heart disease than those
who eat less. And a 2000 Cochrane
meta-analysis (a leader in rigorous analytic
and diagnostic methods for evaluating
meta-analyses) found that diets low in
saturated fats have no signiﬁcant eﬀect
on deaths due to heart attacks.
What you can do: Sorry, nothing
sexy here—balance, as always, is the
best approach. If your diet is based on
vegetables, legumes, nuts, fruit, and
modest amounts of grains and animal
protein (unless you’re vegan), you won’t
have a problem with too much saturated
fat. And instead of eliminating saturated
fat, cut out processed foods, especially
sweets. Studies show that reﬁned carbs
and sugars increase lanolin resistance,
raise triglyceride levels, and encourage
the accumulation of abdominal fat, all
risk factors for heart disease.
MYTH: When it comes to cholesterol,
lower is better.
Truth: Not necessarily. Like saturated
fats, the relationship between cholesterol
and heart disease seems to be more
complicated than once thought. Typical
cholesterol tests measure total cholesterol,
LDL (“bad”) cholesterol, and HDL (“good”)
cholesterol. But some studies suggest
that the size of the LDL particle is just as
important a measure. Small, dense LDL
particles are thought to be more dangerous,
since they can adhere to artery walls more
easily than large, ﬂuﬀy LDL particles.
Additionally, smaller LDL particles may
MAGNESIUM: TAKE IT TO HEART
Magnesium is essential to heart health, but most people don’t get enough. Clinical studies
have revealed that blood levels below 0.85 mmol/L are linked to a higher risk of heart disease, including arrhythmias, spasms in the blood vessels, high blood pressure, angina, and
blood clots. But according to researchers at the University of Milan, magnesium plays a direct
role in maintaining healthy endothelial function, adequate levels help ensure healthy blood
flow by inducing the synthesis of nitric oxide. This mighty mineral may also help promote
the growth of collateral vessels in those with chronic ischemia—an inadequate blood supply
to an organ or part of the body.
According to another recent study published in the journal Nephrology Dialysis Transplantation, magnesium can also reduce the formation of calcium deposits inside arteries.
Turkish investigators found that adding magnesium to tissue cultures significantly
reduced the presence of calcium phosphate—a salt that forms when phosphate levels are
high. This, in turn, reduced the development of hard calcium deposits that can narrow
arteries and reduce blood flow.
The best way to ensure you’re getting enough magnesium is through supplementation.
Look for a powdered supplement that contains ionic magnesium citrate. Adding magnesium citrate powder to your water bottle and sipping it over the course of several hours
can ensure absorption so you know you are getting the recommended 400 mg per day for
optimal circulation. —Kim Erickson
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be more easily oxidized, and oxidation is a
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disease as men with larger LDL particles.
What you can do: Ask your doctor
about low-density lipoprotein particle
(LDL-P) testing (the test is not routinely
ordered, but it’s available through a
number of labs). And lower your intake
of sugar and carbs: studies suggest that
reducing refined carbohydrates decreases
the number of small, dense LDL particles.
Lisa Turner is a certified food psychology coach,
nutritional healer, intuitive eating consultant, and author.
She has written five books on food and nutrition and
developed the Inspired Eats iPhone app. Visit her online at
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Make no bones about it: savory healing broths are here to stay
BY LISA TURNER
opular on trendy restaurant menus,
packaged as ready-to-eat on retailer
shelves, and sold in take-out containers
at health food stores, broths are all the rage
these days. And for good reason. Made by
simmering bones, vegetables, and/or herbs,
broths have a centuries-long history of
healing uses that include joint repair, kidney
strengthening, blood detoxiﬁcation, digestive
wellness, and hair, skin, and nail elixir.
In general, longer is better when making bone broths. Slow and low is the way to
go—a Crock-Pot is ideal. Be sure the ingredients
are always covered with water to prevent
drying out, and never boil. When the broth is
done, strain out and discard solids, and keep
the liquid refrigerated for up to ﬁve days. And
while bone broths have long been the standard,
vegan versions have many of the same beneﬁts,
sans animal products. Plus they’re faster and
easier to make—vegetable and herb broths
require a shorter cooking time, usually no
more than 2 hours.
Ready to experience the healing beneﬁts
of savory broths? Try these simple selections,
and tap into some history today!
PHOTOGRAPHY BY PORNCHAI MITTONGTARE / FOOD STYLING BY LIESL MAGGIORE / PROP STYLING BY ROBIN TURK
• FEBRUARY 2016
VEGAN MUSHROOM AND
Makes 1 gallon (about 8 servings)
Some plant-based ingredients have many
of the same collagen-promoting benefits as
bones, including sea vegetables, soybeans,
celery, beets, and greens. Mushrooms add
both immune-supportive compounds and
a rich, earthy flavor, and red miso provides
probiotics and a deep umami flavor. Another
appeal: while bone broths take at least 12
hours to cook, this quick, healing version
is ready in little more than an hour. When
reheating this broth, be sure to warm gently
on very low temperature to avoid damaging
• FEBRUARY 2016
2 Tbs. olive oil
2 large yellow onions, chopped
3 celery stalks, chopped
10 cloves garlic, smashed
4 large carrots, chopped
3 medium golden beets, chopped
4-inch piece kombu sea vegetable
1 cup dried shiitake mushrooms
2 bay leaves
½ tsp. sea salt
1 tsp. black peppercorns
20 cups water
2 Tbs. wakame sea vegetable
Handful kale stems (about 10),
or 6 whole kale leaves, chopped
¼ cup red miso
1. Heat olive oil in large stockpot over
medium heat. Add onions and celery,
and sauté 5 minutes. Add garlic, carrots,
beets, kombu, mushrooms, bay leaves,
thyme, salt, peppercorns, and water.
Bring to high simmer, just below a boil.
Reduce heat and simmer, partly covered,
1 hour. Add wakame and kale, and
simmer 20 minutes more.
2. Strain broth, discarding solids, and return
to pot. Ladle 1 cup warm broth into bowl,
and add miso. Stir until well combined,
and return to pot. Serve immediately, or
let cool and store, refrigerated, in large
jars for up to 1 week.
per serving: 150 cal; 7g pro; 4g total fat
(1g sat fat); 22gm carb; 0mg chol;
250mg sod; 6g fiber; 6g sugar
Keep a naturally calm heart
with the best-selling,
SIMPLE CHICKEN BONE BROTH
Makes 2 quarts (about 4 servings)
This faster-cooking recipe skips the roasting,
and uses chicken or turkey bones for a
lighter broth. You can get bones from your
butcher, or save the bones when you make
chicken or turkey, and freeze them until
you have 2 pounds. Include necks and, if
available, feet, which are very high in nutrients
and collagen; it’s also a good way to use
all parts of the animal. Serve this simple
soup as is, or use as a base for chicken or
2 lbs. chicken bones
1 lb. chicken necks and/or feet
1 large leek, cleaned well and chopped
2 large carrots, chopped
2 celery stalks, chopped
1 parsnip, chopped
1 small rutabaga, chopped
4 garlic cloves, smashed
½ tsp. black peppercorns
1 bay leaf
10 cups water
1 Tbs. apple cider vinegar
1 bunch parsley
• FEBRUARY 2016
1. In large stockpot, combine chicken
bones, necks and/or feet, leek, carrots,
celery, parsnip, rutabaga, garlic, peppercorns, and bay leaf. Add water and
2. Heat to high simmer, and cook, covered,
on lowest heat possible, skimming off
and discarding foam that collects on the
surface, about 12 hours. During the last
10 minutes of cooking, add parsley.
3. Strain broth, discarding solids, and let
cool. Refrigerate, then skim off fat that
collects on surface and discard. Store in
glass jars, refrigerated, for up to 5 days.
per serving: 290 cal; 12g pro; 19g total fat
(5g sat fat); 17gm carb; 70mg chol; 110mg sod;
4g fiber; 6g sugar
You’ve got more important things to
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Individual results may vary. These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.
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HERBAL BIELER BROTH
ROASTED BONE BROTH
Makes 2 quarts (about 4 servings)
Makes 1 gallon (about 8 servings)
Dr. Bieler’s Health Broth has long been a standard in the healing
foods world. It’s known for being exceptionally high in potassium
and alkalizing minerals. This adaptation includes potato peels to add
even more potassium, as well as vitamin B6. (Don’t use the whole
potato, to avoid a starchy broth.) Collect potato peels and store in
the freezer, or peel several russet potatoes and save the peeled potatoes for other uses. A handful of healing herbs adds antioxidants,
immune-supportive compounds, and detoxifying properties. Dried
burdock and reishi mushrooms are available at Asian markets and
most health food stores
You can use a mix of bones, including beef or pork; or include knucklebones and neck bones, which are rich in collagen. Use bones that
have some meat left on them, since bare bones make the broth harsh.
1 cup fresh or ½ cup dried burdock root
½ cup dried reishi mushrooms
1 large yellow onion, chopped
10 cups water
1 celery stalk, chopped
2 lbs. zucchini, chopped
1 lbs. green beans, stemmed
1 bunch parsley
1. In large stockpot, combine burdock root, reishi mushrooms,
onion, and water. Bring to high simmer, cover, and cook
1 hour. Strain broth, discarding solids, and return broth to pot.
2. Bring to a boil, and add celery, zucchini, green beans, and
parsley. Reduce heat, and simmer 7 minutes, until zucchini is
soft. Purée in batches in food processor until very smooth,
adding water as needed to reach desired consistency. Season
to taste with sea salt and pepper. Serve immediately, or store
in jars, refrigerated, for up to three days.
per serving: 170 cal; 11g pro; 1.5g total fat (0g sat fat); 33gm carb; 0mg
chol; 55mg sod; 9g fiber; 11g sugar
4 lbs. mixed bones
2 Tbs. melted coconut oil or olive oil
1 large onion, quartered
1 head fennel, chopped
2 celery stalks, chopped
2 large carrots, chopped
1 head (not clove) of garlic
2 bay leaves
1 tsp. peppercorns
Handful thyme sprigs
20 cups water
2 Tbs. apple cider vinegar
1. Preheat oven to 425°F. Arrange bones on large baking sheet or
roasting pan. Drizzle with oil and toss to coat. Roast 1 hour.
2. Transfer roasted bones to large Crock-Pot (or stock pot), and add
onion, fennel, celery, and carrots. Cut garlic head in half, and
add half to pot (reserve remaining half for other uses). Add bay
leaves, peppercorns, thyme, water, and vinegar. Cover, and cook
12–24 hours, skimming off foam during first few hours of cooking.
Check broth periodically to be sure water hasn’t cooked off.
3. When broth is finished, strain liquid and discard solids. Season to
taste with salt and pepper. Let cool, and refrigerate. Remove fat
layer that accumulates on top, and discard. Store broth in glass
jars for up to five days. Broth can be frozen for up to two months.
per serving: 60 cal; 1g pro; 3.5g total fat (3g sat fat); 8gm carb; 0mg chol;
40mg sod; 2g fiber; 2g sugar
• FEBRUARY 2016
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onsuming bone broth is just one way to reap the health benefits of collagen. Supplements are also a great option, and can
be combined with food sources such as bone broth. Collagen is a
structural protein that is essential for healthy joints, muscles, and
hair, skin, and nails. While collagen loss is a natural part of aging,
you can replenish the protein and boost your body’s absorption
of it through supplements. Scientific studies show that more than
90 percent of the collagen found in the body is collagen types 1
and 3. But when it comes to your joints, collagen type 2 reigns
supreme. Collagen provides cartilage with its strength, and creates a framework that houses the other components of cartilage.
BioCell and UC-II are clinically studied, proprietary forms of type 2
collagen. Other proprietary forms include Verisol BioActive
Collagen Peptides and CollaPure. Many formulas combine collagen
with vitamin C, silica, biotin, and hyaluronic acid to enhance
absorption and benefits. For best results, take collagen supplements
on an empty stomach first thing in the morning. Here are three
different types of collagen to try:
with UC-II collagen
with BioActive NeoCell
Collagen 1&3, biotin,
vitamin C, and silica
acid, and resveratrol
Lisa Turner is a certified food psychology coach, nutritional healer, intuitive eating consultant, and author. She has written five books on food and nutrition and developed the Inspired
Eats iPhone app. Visit her online at inspiredeating.com.
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T women roll back “The
with high-fat nutrition
B JENNIFER MARTIN | PHOTOS BY KAT JAMES
enny had never had a weight problem, or any other
health problem for that matter. In fact, at 45, the San
Francisco mother looked 28. But then, for what seemed
like no reason at all, she started gaining weight.
The ﬁrst ﬁve pounds were annoying, but after an extra 15
ppounds crept onto her tiny frame—accompanied by insomnia
aand the cessation of her period for four straight months—she
knew the writing was on the wall. Jenny was having classic
“change of life” symptoms. Other emerging symptoms—anxiety
issues, sugar cravings, irritable bowel syndrome (IBS), dairy senssitivity, and a chronic pain in the area of her liver—were even
more troubling than the sudden weight gain.
he Leptin Connection to Health
Jenny credits a
low-carb, highfat diet with
helping her lose
15 pounds and
find relief from
Jenny’s doctor recommended a typical
caalorie- and fat-restricted diet and some
harmaceutical options. Around the
saame time, Jenny picked up the Decembeer issue of Better Nutrition and read an
arrticle by health expert Kat James about
he healing eﬀects of a low-carb, highfat (LCHF) diet. She decided to give it a
try. (For details, search “Beyond Paleo”
Without understanding the impact
hat the little-known “master” hormone
leptin has on all hormonal, autoimmune,
hyroid, and digestive functions (see “The
kinny on Fat, Cholesterol, and Hormone
Balance,” below), it would be hard to
believe what happened to Jenny next.
By day three of the retreat, Jenny
reported that her IBS symptoms and dairyinduced “digestive funkiness” were gone.
Weight began falling off at the retreat.
Most surprising, Jenny got her period for
the ﬁrst time in four months while she
was at the retreat. Three weeks after
attending James’ LCHF diet retreats, Jenny
realized that many of her menopausal
symptoms had disappeared as well.
“I was the one who was always
excusing myself to use the bathroom
after drinking milk or putting cream in
my tea,” says Jenny. “That sensitivity to
dairy vanished once I eliminated carbs
from my diet.” It was shocking, she said,
and adds that her dairy-related digestive
issues return these days only if she eats
dairy and carbs at the same time.
“My sugar cravings stopped and my
belly bloat ‘deﬂated’ while at the retreat.
Also, my sleep became deeper, and I felt
much calmer by the time I got home—
so much so that everyone noticed I was
not as easily frazzled by my kids. I lost
11 of the 15 pounds I’d gained over the
previous year within a week of returning
home, without much effort. That is the
most incredible thing to me. It feels like
a new lease on life,” says Jenny.
Fast-forward two months: “I’ve gone
down three jean sizes—I’m basically back
to where I was before the menopausal
symptoms started,” says Jenny.
According to Ron Rosedale, MD, a world-renowned metabolic and hormonal health expert and author of The Rosedale Diet,
the hormone leptin has a major impact on all other hormones—including estrogen and progesterone—due to its control over
reproductive and hypothalamic brain functions, which, in turn, control ovarian function via the pituitary gland.
“As someone becomes more sensitive to leptin through a high-fat, very-low-carb diet, proper FSH and LH signaling is restored,
and a woman’s menstrual periods are likely to resume, even if menopause seemed certain before.
“Leptin also has a profound impact on thyroid function, and thus, significant impact on hair and skin. Its ability to balance the
sympathetic and parasympathetic nervous systems generally brings on deeper sleep and capacity for both rest and digestion.
In addition, the immune-modulating capabilities of leptin will resolve a wide variety of autoimmune reactions, including reactivity
to certain foods. Essentially, what is happening is that aging is being somewhat slowed and in some cases reversed.”
Cheryl’s Story: Taking Life by the Horns
yl says her
they saw how
A F TE R
heryl from Alberta, Canada, a 50-year-old mother of ﬁve,
suffered from high blood pressure, diabetes, IBS, and what
shee describes as “food prison.” As she approached menopause,
Cheryl worried that her health issues would worsen. She knew
herr diet needed an overhaul, so she signed up for one of James’
HF diet retreats, which take place across the U.S. throughout
the yyear. And that’s when her health turnaround began.
At the week-long retreat, Cheryl learned to completely
revamp her diet by dramatically cutting down on carbs and
sugarr, increasing intake of fats (in the program, whole-fat dairy,
avocaado, olive oils, grass-fed meat, and eggs are all on the menu—
trans--fats are not), and learning to listen to her body’s cues. “I was
amazed that by the time I got back to Canada a week later, all
that cruddy food in the supermarket was no longer appetizing to
me,” Cheryl says. “My energy and productivity went through the
roof. My friends were stunned, not only by how I looked, but also
by how differently I suddenly behaved around food—no more
portion control or negativity around food! I am down 35 pounds.
Friends say it looks like I’ve lost 50. But the real miracle is that all
of this happened without willpower or suffering.”
Cheryl has seen all of her major health challenges (e.g., IBS,
type 2 diabetes) virtually disappear as a result of following a
LCHF diet. “My blood pressure, blood lipid, and blood sugar
Fireighters put their lives on the line every
day. Along with the obvious dangers they
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numbers all fell back into the normal range,
and I was able to stop taking prescription
meds for these conditions,” she says. But
that’s not all. Cheryl has noticed several
other changes as well. “My rosacea is
even clearing,” she says. “I feel and look
better now than I have in, easily, 15 years.
I’m learning to ride a motorcycle and taking life by the horns again.”
For more information about Kat James
and Total Transformation, the original
LCHF diet and inside-out transforma-
tional lifestyle retreats, visit James
online at informedbeauty.com. For live
interviews with health experts and reallife makeover stories, listen to James’
radio show on Family Talk SIRIUS XM
channel 131 (thekatjamesshow.com).
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Jennifer Martin is a Los Angeles-based freelance writer who specializes in natural health.
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WHAT HAPPENS IN THE KITCHEN IS IMPORTANT
Headlines trumpeting its health benefits have delighted
the hearts of chocolate lovers everywhere ///BY NEIL ZEVNIK
recipe on p. 56
nership, based on dialogue, transparency,
and respect, that seeks greater equity in
international trade.” In theory, it improves
quality of life and upgrades the community,
but the structure allows for inefficiency
and corruption, and does not necessarily
beneﬁt the actual farmers involved. Thus
there is considerable controversy over the
efficacy of this designation.
If you’re looking to do good socially
with your chocolate purchase, the “Direct
Trade” designation—including the
NATURAL VS. DUTCH COCOA
Unsure what to buy and why? Go with natural cocoa. Dutch is
processed with alkali to neutralize chocolate’s natural acidity, and
this destroys most of the flavonoids that are essential to the healthy
aspect of the chocolate.
• FEBRUARY 2016
“bean to bar” concept and “single origin”
chocolate—may be the way to go. This
indicates that the maker has obtained
beans directly from the grower, thereby
eliminating any number of possible
middlemen and ensuring both greater
quality control and a greater share of
proﬁt to the farmer.
In any event, you will want to shun
those mass-market confections shouting
at you from display racks at the front of
your local supermarket, and ﬁnd your
way to the artisanal treats discreetly
clustered elsewhere, with their sweet
but subtle siren songs promising organic
ingredients, Fair or Direct Trade sourcing,
and high percentages of cocoa within.
It’ll do your body, your heart, and your
head a world of good.
PHOTO: PORNCHAI MITTONGTARE; FOOD STYLING: LIESL MAGGIORE;
STYLING: ROBIN TURK; (BOTTOM) LETTY17 / ISTOCKPHOTO
Research has shown that the right kind
of chocolate can be good for you—the
right kind being dark chocolate and
cocoa powder. When it comes to solid
chocolate, unsweetened, bittersweet, and
semisweet are the terms most often seen
in the marketplace, with many manufacturers specifying the percentage of
cocoa within their products. The optimal
ﬁgure is 70 percent or higher, guaranteeing
a useful concentration of antioxidant
ﬂavonoids. Natural cocoa powder is the
highest, usually close to 100 percent.
It is largely those ﬂavonoids that
are the source of chocolate’s reported
health beneﬁts. Studies at Johns Hopkins
University School of Medicine and Harvard
University School of Public Health, among
others, point to reduced risk of heart
attack and improved cardiovascular
function from the ﬂavanols found in the
cacao bean. And observed eﬀects upon
serotonin levels in the brain following
consumption may explain chocolate’s
purported mood-boosting abilities.
But chocolate’s renewed popularity
brings its own set of problems. Enormous
demand leads to increased pressure on
natural resources in areas where it’s
produced and impacts the workforce in
multiple ways, including unfair prices to
farmers, environmental degradation, and
child labor bordering on slavery.
The problem is complex, and solutions
equally convoluted and hotly debated.
One of the primary movements to rectify
the process is Fair Trade. As described
by a consortium of the top certiﬁcation
organizations, Fair Trade is “a trading part-
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1. Preheat oven to 375°F. Line large baking
TROPICAL CHOCOLATE FONDUE
sheet with parchment paper. Sift together
flour, baking soda, and salt into large bowl
and stir in sugar, cherries, and chocolate.
Add buttermilk, and stir just until dough is
evenly moistened but still lumpy.
1. In medium saucepan, bring cream
and honey to a bare simmer. Stir in
chocolate, and remove from heat. Let
sit 5 minutes, then whisk until smooth.
Stir in Cointreau and macadamias.
2. Pour into a bowl, and serve immediately
beside bowls of pineapple and mango,
with skewers to seize and dip the fruit.
per serving: 640 cal; 6g pro; 29g total fat (16g sat
fat); 95gm carb; 30mg chol; 15mg sod; 10g fiber;
2. Transfer dough to well-floured surface;
CHOCOLATE CHERRY IRISH SODA BREAD
Makes 2 loaves (16 thick slices)
Serve this fragrant loaf for brunch. It’s best
enjoyed slightly warmed and slathered with
4 cups all-purpose flour
1½ tsp. baking soda
1 tsp. salt
3 Tbs. superfine sugar
¾ cup dried cherries
4 oz. dark chocolate, coarsely chopped
1¾ cups buttermilk
2 Tbs. unsalted butter, melted
knead gently with floured hands about
eight times to form a soft but slightly
less sticky dough. Halve dough and form
into two balls. Pat out each ball into a
domed 6-inch round on baking sheet.
Cut a ½-inch-deep X on top of each loaf
with a sharp knife, then brush loaves
3. Bake on middle oven rack until golden
brown and bottoms sound hollow when
tapped, 35–40 minutes. Transfer loaves
to racks to cool completely.
per serving: 220 cal; 5g pro; 5g total fat (3g sat
fat); 37gm carb; 5mg chol; 290mg sod; 2g fiber;
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.
PHOTO: (TOP RIGHT) PORNCHAI MITTONGTARE;
FOOD STYLING: LIESL MAGGIORE; STYLING: ROBIN TURK
⅓ cup whipping cream
3 Tbs. honey
7 oz. dark chocolate, grated
1 Tbs. Cointreau liqueur
1 Tbs. finely chopped macadamia nuts
1 ripe pineapple, cut into chunks
2 large ripe mangos, cut into chunks
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RECIPE MAKEOVERS FULL OF MODERN FL AVOR
Winter Superfood Spread
Step aside, chicken soup. This simple paste, made with garlic and spirulina, may
soon be your new go-to immune tonic ///BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC
PUNGENT TAHINI MISO SPREAD
Makes 1 Generous Cup (about 8 servings)
Don’t let the color turn you off—spicy garlic and cayenne and rich tahini create a bold-tasting
paste with a variety of culinary uses.
1. Combine all ingredients in food
processor and process until smooth,
scraping down sides as necessary.
2. Refrigerate spread in glass storage
container. Flavors will combine and
strengthen over time.
Per 2 Tbs. Serving: 130 cal; 7g pro; 8g total fat
(1g sat fat); 12gm carb; 0mg chol; 550mg sod;
4g fiber; 3g sugar
NOTES FROM THE
CLEAN FOOD COACH
This pungent spread will last for weeks.
I usually make a double batch and keep
it all winter long. Because of its warming
qualities and the antibacterial nature of
raw garlic and cayenne pepper, it acts
like a kind of winter tonic. I use it at the
first sign of any cold-weather bug.
The flavor is very strong, so it should
be used sparingly. Spread it thinly over
whole grain crackers or toast; stir it into
hot veggies or grains; or use as a dip
with crudités. You can alter the ingredient
amounts according to your personal
taste preferences. Keep the miso/tahini
base consistent and customize the rest
Garlic is one of the oldest medicinal foods on the planet.
It lowers blood pressure, fights off bad bacteria,
and boosts immunity, stimulating white blood cell
production and making antibodies more efficient.
One of the foremost garlic researchers on the
planet is Dr. Matthew Budoff, a cardiologist at
the David Geffen School of Medicine at UCLA.
Budoff’s team has done a significant amount of
research on aged garlic extract, which has been
shown to lower blood pressure, improve oxidative
stress, and enhance circulation. Budoff’s most
recent research showed that aged
garlic extract can actually halt
or reverse the progression
of atherosclerosis. The
brand I recommend—and
the one most studied by
Budoff—is Kyloic Aged
Jeannette Bessinger, CHHC, is a certified holistic health counselor and recipe developer. Jonny Bowden, PhD, CNS, is a nationally known health, nutrition, and weight-loss expert. Bessinger
and Bowden have collaborated on numerous cookbooks, including The 150 Healthiest Slow Cooker Recipes. Visit them online at thecleanfoodcoach.com and jonnybowden.com.
• FEBRUARY 2016
PHOTO (TOP LEFT): PORNCHAI MITTONGTARE; FOOD STYLING: LIESL MAGGIORE; STYLING: ROBIN TURK; (BOTTOM RIGHT) 20/21 / ISTOCKPHOTO
If your immune system is compromised,
your health is basically toast. Your immune
system is made up of an intricate network
of cells, organs, and tissues that work
together to accomplish one basic task:
guarding your body from harmful
inﬂuences. It does this by neutralizing
foreign invaders such as bacteria, viruses,
and parasites, as well as by ﬁghting
against the body’s own cells that may
have changed due to an illness (cancer
cells, for example).
A big part of the immune system is
the liver, which is basically ground zero
for detoxiﬁcation. The liver processes
everything that comes into your body—
food, environmental toxins, medicines
(prescription or recreational), or anything
else. It performs this detoxiﬁcation dance
with an intricate series of enzymes
known as the cytochrome P450 enzymes,
and it does it in two phases—aptly
named Phase One and Phase Two—both
of which are dependent on nutrients.
So support your liver with this spread,
which is like a power pack for that vital
organ. Fermented raw miso teems with
probiotics for digestive and immune
health, and spirulina has long been used
as a detoxiﬁer. Nutritional yeast adds a
creamy texture with a zippy ﬂavor that
has been described as somewhere
between nutty and cheesy. —Dr. Jonny
½ cup tahini
½ cup mellow white miso
4 cloves garlic, minced
2 Tbs. grated fresh horseradish
(or use jarred, prepared)
2 Tbs. nutritional yeast
2 tsp. spirulina powder (or young
wheatgrass or barley grass powder)
½ tsp. cayenne pepper
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PUT YOUR KNOWLEDGE TO THE TEST
Whether you savor artisanal varieties on special occasions or get your ﬁx from
the office vending machine, chocolate has universal appeal. But how well do
you know this delicious concoction? Take our quiz to ﬁnd out ///BY VERA TWEED
c) The same
1. b) Researchers at the
University of San Diego found
that adults who ate chocolate
regularly actually weighed
less than those who did not,
even though chocolate lovers
did not eat fewer overall calories or get more exercise.
2. c) Hershey scientists
tested various chocolate
cake mixes and recipes and
found that because of its
alkaline quality, baking soda
destroys the antioxidants in
chocolate. However, when
baking soda was replaced
with baking powder, which
is more acidic, chocolate
cake retained virtually all the
antioxidants naturally present
3. e) Several studies have
shown benefits for the
heart and memory. More
recently, a study of Korean
women found that a daily
high-antioxidant cocoa drink
improved skin elasticity and
subtly reduced formation of
4. d) It takes 25 cocoa beans
to produce one ounce of
5. b) Dutch researchers
compared appetites of
people who fasted and then
ate 3.5 ounces of either dark
or milk chocolate. During the
next 5 hours, they could eat
unlimited pizza. Those who
ate dark chocolate ate 15
percent less pizza and had
less desire for sweet, salty, or
6. b) A Scottish study
found that people who ate
chocolate had healthier
hearts, even though they
ate mostly milk chocolate.
that ingredients other than
cocoa antioxidants, which
are higher in dark chocolate,
could be responsible for
7. c) Made from ground cocoa beans, the drink was not
sweet but spicy and frothy,
and could be hot or cold.
8. b) The first milk chocolate
was invented by a Swiss
chocolatier and produced by
the Swiss company Nestlé
in 1875. In the United States,
Milton Hershey invented his
own milk chocolate, which
became available in 1900.
9. d) Today, 70 percent
of our cocoa comes from
10. c) Foods made with
real chocolate, rather than
“chocolate flavoring,” should
contain beneficial antioxidants in the chocolate. Check
the list of ingredients.
• FEBRUARY 2016
8. Milk chocolate was
originally invented in:
a) South America
d) North America
10. Chocolate flavors
of sweet foods are
healthier than other
6. Only dark chocolate offers health
c) It depends upon
a) A healthier heart
b) Improved memory
c) Fewer wrinkles
d) Heart and memory
e) All of the above
2. In chocolate cake, all
or most of the antioxidants in chocolate
will be destroyed by:
4. How many cocoa
beans does it take to
make one ounce of
a) Heat during baking
c) Baking soda
d) Baking powder
e) All of the above
c) South America
a) Chewing cocoa beans
b) Soaking beans in
water to extract
flavor and nutrients
and drinking the
c) Making a drink from
ground cocoa beans
9. Today, most of the
cocoa in our chocolate is grown in:
7. Ancient Aztecs and
5. Which type of
chocolate is likely to
reduce cravings for
sweet, salty, or fatty
3. According to studies,
benefits of chocolate
1. Compared to people
who don’t eat chocolate, those who eat it
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Compared to native curcumin extract.