Better Nutrition May 2020

YOUR ULTIMATE RESOURCE FOR NATURAL LIVING 

MAY 2020 * betternutrition.com 

women’s 

health 

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OPTIMIZE YOUR 

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IS EVERYTHING YOU 

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CONTENTS 

May 2020 / Vol. 82 / No. 5 

13 

We’ve taken 

roasted veggies 

up a notch with 

our Cauliflower 

Steaks with 

Blood Orange 

& Vadouvan 

Spice. 

30 

36 

features 

Fix Your Period 

One of the biggest myths perpetrated on 

women today is that menstrual issues are not 

fixable. Whether you experience moodiness, 

brain fog, fatigue, fertility struggles, low libido, 

or other monthly issues, there are ways to 

revitalize your body and put these symptoms 

behind you, as Certified Women’s Health and 

Functional Nutrition Coach Nicole Jardim 

outlines in her latest book, Fix Your Period. 

The Salt Breakthrough 

For years, we’ve been told that a high-sodium diet 

leads to high blood pressure. But is that really the 

case? New research from the University of 

Virginia says, “no.” In fact, a high-sodium diet 

may actually lower blood pressure in some 

people. Here’s a look at the latest research on 

salt, plus tips on how to ensure that you’re 

getting just the right amount of sodium for you. 

departments 

8 NEWSBITES 

New Viruses 

How to protect yourself from 

harmful invaders. 

12 PASSION BEHIND THE PRODUCT 

Olive Oil Crush 

Fusion olive oil? Yes, please! 

14 IN THE SPOTLIGHT 

Mind Over Weight 

Dr. Ian K. Smith’s mental strategies 

for successful weight loss. 

16 HOT BUYS 

Come What May 

New products we’re excited about. 

18 CHECK OUT 

Vitamin E Facts 

It’s more important than you think. 

22 ASK THE NATUROPATHIC DOCTOR 

The Cholesterol Question 

The plain truth about this natural fat. 

24 HERBAL WELLNESS 

Berberine Benefits 

This herbal extract boasts a wide 

range of medicinal uses. 

26 HEALTHY TRANSFORMATIONS 

The Ultimate Immunity Biohack 

How to restore leptin function and 

improve your resistance to illness. 

28 NATURAL BEAUTY 

Eyes on the Prize 

The best natural eye creams and gels. 

40 ASK THE NUTRITIONIST 

Better Butter 

Why grass-fed butter is the way to go. 

42 EATING4HEALTH 

Eating for Bone Health 

Feast on bone-building foods. 

46 RECIPE4HEALTH 

Sweet Rewards 

Our decadent, delicious Deep Dish 

Skillet Brownie is the stuff of dreams. 

48 COOK WITH SUPPLEMENTS 

Go for Protein 

A scoop of whey turns these snack 

bars into energy-boosting dynamos. 

CLICK ON 

THIS! 

Resources & 

References 

For links to studies 

cited in our articles 

and other helpful 

sites and books, visit 

betternutrition.com. 

8 Immune-Boosting 

Snacks 

Even moderately 

restricting calories 

can enhance your 

immune system 

activity, which 

makes small snacks 

the perfect choice 

for fortifying your 

defense against all 

type of illness. Go 

beyond string cheese, 

hard-boiled eggs, 

and apples with our 

fresh take on healthy 

snacking. 

recipes 

include: 

Broccoli with Brazil 

Nut Pesto 

* 

Papaya-Peach Salsa 

* 

Roasted Red Pepper 

& White Bean Dip 

* 

Turmeric-Parsley 

Popcorn 

* 

Cookie Dough 

Snack Bars 

New! Editors’ Blog 

We’re answering 

questions and sharing 

natural solutions for 

everyday wellness. 

Sign Up for Our 

Newsletter 

Receive timely 

articles, recipes, and 

exclusive giveaways in 

your inbox weekly 

with our newsletter 

Healthy Buzz. 

(top left) Pornchai Mittongtare; Styling: Robin Turk; Food styling: Claire Stancer 

4 • MAY 2020

“Shinny and soft everytime 

I step out of the shower.” 

-Hannah

EDITOR’S LETTER 

Change What 

You Can 

As we finalize this issue for the printer, 

the coronavirus pandemic is at its height. 

Everyone on the Better Nutrition staff is 

working from home for the foreseeable 

future. It’s been an adjustment, but 

we’ve all pulled together to get it done. 

(A special thank you to my staff, who 

went above and beyond for this edition.) 

Like many, my emotions are a bit of 

a roller coaster right now—one minute, 

I’m in acceptance of the situation and 

appreciating the quiet time, and the 

next, I’m worrying about my family’s 

health and a million other things out 

of my control. And while there is a lot 

beyond our control, there is also a great 

deal that we can manage or change on 

our own, especially when it comes to 

food choices. 

Feeding your body with nourishing 

food is one of the best things you can do 

to stay healthy, not just physically but 

also mentally. Social isolation can lead 

to depression, anxiety, and other mental 

health issues. In addition to fortifying 

your immune system, a clean diet also 

begets mental clarity and positivity. 

This issue is filled with immune 

health advice, including “New Viruses: 

What You Need to Know for a Healthy 

Future,” p. 8, and “The Ultimate Immunity 

Biohack,” p. 26. 

For up-to-the-minute immune 

health articles, please sign up for 

our email newsletter Healthy Buzz 

(at betternutrition.com) and follow 

us on Facebook, Instagram, and 

Twitter. We are here to help you stay 

healthy and mentally strong during 

this challenging time! 

nbrechka@aimmedia.com 

* 

* 

* 

* 

* 

* 

* 

* 

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Our Writers 

Meet the passionate 

people behind this issue 

of Better Nutrition! 

Kat James, author of The Truth About 

Beauty and creator of Total Transformation 

Retreats, been featured on “Today,” Fox, 

and PBS, among others, for her pioneering 

dietary method. Listen to her Sirius XM radio 

show Saturdays on channel 131 (Family Talk). 

informedbeauty.com or 877-54-TOTAL 

Nicole Jardim, author of Fix Your Period, is a 

certified women's health coach, writer, speaker, 

and the creator of Fix Your Period, a series of 

programs that empowers women to reclaim their 

hormone health. She is the host of The Period 

Party podcast on iTunes. nicolejardim.com 

Emily A. Kane, ND, LAc, has a private 

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. dremilykane.com 

Arman Liew is the recipe developer, 

photographer, and writer behind the popular 

blog, The Big Man's World. He is the author 

of Clean Sweets, and his healthy desserts 

have been featured on Buzzfeed, Delish!, 

and elsewhere. thebigmansworld.com 

Chris Mann is a California-based wellness 

writer and interviewer with 20 years’ experience 

in natural health publishing. He is also an 

entertainment author, journalist, and podcaster. 

ChrisMann.tv 

Melissa Diane Smith, Dipl. Nutr., is 

a holistic nutritionist who has 25 years 

of clinical experience and specializes in 

using food as medicine. She is the author 

of Going Against GMOs and other books. 

melissadianesmith.com 

Sherrie Strausfogel has been writing 

about natural beauty for more than 20 years. 

Based in Honolulu, she also writes about 

spas, wellness, and travel. She is the author 

of Hawaii’s Spa Experience. 

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. lisaturnercooks.com 

Vera Tweed has been writing about 

supplements, holistic nutrition, and fitness 

for more than 20 years. She is the editorial 

director at Natural Health Connections and 

the author of Hormone Harmony and other 

books. veratweed.com 

Neil Zevnik is a private chef specializing 

in healthy cuisine, with clients who have 

included Jennifer Garner, Charlize Theron, 

and the CEO of Disney. neilzevnik.com 

YOUR ULTIMATE GUIDE TO NATURAL LIVING 

Editor in Chief 

Creative Director 

Executive Editor 

Associate Editor 

Digital Editor 

Copy Editor 

Beauty Editor 

Contributing Editors Vera Tweed, Helen Gray 

Contributing Writers 

Print Ad Coordinator 

Prepress Manager 

Prepress Specialist 

Editorial Offices 

General Manager 

AIM Retail Group 

Integrated Media Sales Kevin Gillespie 

Director – Eastern U.S. kgillespie@aimmedia.com 

and Midwest 

Integrated Media Sales Candice Smith 

Director – Western U.S. csmith@aimmedia.com 

603-361-5762 

Retail Development Group 

Director of Retail Sales 

Marketing Designer 

Accounting & Billing 

Nicole Brechka 

Rachel Joyosa 

Jerry Shaver 

Elizabeth Fisher 

Maureen Farrar 

James Naples 

Sherrie Strausfogel 

Kat James, Nicole Jardim, Emily A. 

Kane, ND, LAc, Arman Liew, Chris 

Mann, Melissa Diane Smith, Lisa 

Turner, Neil Zevnik 

Kim Hoff 

Joy Kelley 

Idania Mentana 

512 Main Street, Suite 1 

El Segundo, CA 90245 

310-873-6952 

Rob Lutz 

rlutz@aimmedia.com 

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2400 NE 65th Street, Ste. 623 

Fort Lauderdale, FL 33308 

800-443-4974, ext. 702 

Joshua Kelly 

jkelly@aimmedia.com 

800-443-4974, ext. 702 

Judith Nesnadny 

jnesnadny@aimmedia.com 

Yolanda Campanatto 

ycampanatto@aimmedia.com 

ACTIVE INTEREST MEDIA, INC. 

AND SUBSIDIARIES 

Chairman & CEO Andrew W. Clurman 

Senior Vice President, Treasurer, CFO, & COO Michael Henry 

Vice President, IT Nelson Saenz 

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BETTER NUTRITION, ISSN #0405-668X. Vol. 82, No. 5. Published monthly by Cruz Bay Publishing, 

an Active Interest Media company. 5720 Flatiron Parkway, Boulder, CO 80301; 303-253-6300; 

fax 303-443-9757. ©2020 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. BETTER NUTRITION does not endorse any form of medical treatment. The information 

presented here is not meant to diagnose or treat any medical condition. We urge you to see a 

physician or other medical professional before undertaking any form of medical treatment. 

6 • 

MAY 2020

Everything. 

#MyBestMom 

drbvitamins.com

NEWS*BITES 

BY VERA TWEED 

New Viruses: 

What You Need to Know for a Healthy Future 

Until recently, infectious diseases had 

disappeared from the list of today’s major 

health threats, but the outbreak of the 

COVID-19 coronavirus has demonstrated 

a troubling fact: Harmful new viruses, for 

which we have never built up immunity, 

can emerge and quickly spread. 

Social distancing, quarantines, 

frequent hand washing, and disinfectants 

are all essential to help stop such a 

spread. But there’s another, equally vital 

component to staying well: a healthy 

immune system. 

A stronger immune system means 

infection is less likely—and if you do 

get sick, symptoms should be milder, 

and recovery easier. While there’s no 

magic herbal cure or nutritional bullet for 

COVID-19, here are some things you can 

do to bolster your immune system in the 

face of a viral outbreak. 

Go easy on sugar. A study of more 

than 73,000 Americans, published in 

the Annals of Epidemiology, 

found that 

low consumption of 

sugar seems to protect 

against respiratory 

infections. Instead 

of sugary foods and 

drinks, eat plenty of 

whole foods, especially 

a variety of in-season 

vegetables and fruits, 

and take a multivitamin for insurance. 

Take vitamin D: More than a dozen 

studies have found that low levels of 

vitamin D correlate with higher odds of 

both viral and bacterial infections of the 

respiratory tract, according to a review 

of research published in BMJ (formerly 

+ 

did you know ... 

A study of twins at the 

University of Washington 

in Seattle found that a 

chronic lack of sleep can 

shut down the immune 

system. 

the British Medical 

Journal). Getting 

vitamin D levels tested, 

and supplementing 

accordingly, is your 

best bet. 

Take supplements 

that enhance 

resistance. Studies 

have found that Epicor 

and Wellmune, two different patented 

derivatives of baker’s yeast, enhance 

resistance to viral infections. Each 

works differently, so they can be taken 

together for a synergistic effect. Other 

resistance-enhancing supplements 

include andrographis, larch, mushrooms, 

and olive leaf extract. 

WHERE TO LEARN MORE 

Visit betternutrition.com to download a free copy of our latest eBook, 

Natural Immunity. 

Photos: adobestock.com 


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For healthy and beautiful 

Wickett R.R., Kossmann E., Barel A., et al. (2007). Effect of oral intake of choline-stabilized orthosilicic acid on hair tensile strength and morphology in women with fine hair. Arch Dermatol Res, 299: 499-505. 

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FISH COLLAGEN 

HELPS HEAL SUN DAMAGE 

Researchers in Thailand tested a collagen supplement in 

postmenopausal women to see if it improved skin elasticity. In 

a group of 36 women, half took 5 grams daily of a fish collagen 

supplement for 4 weeks, while the other half took a placebo, and 

tests were done on sun-damaged cheeks and underarm skin that 

had not been exposed to sun. At the end of the trial, elasticity in 

sun-damaged cheeks improved by 10 percent and the improvement 

lasted for 4 weeks after the women stopped taking the supplement, 

but there was no difference in the underarm skin. The study was 

published in The Journal of Dermatological Treatment. 

NEWS*BITES 

America’s TOP 10 

Seafood Choices 

On average, Americans eat about 16 lbs. of seafood per 

year, according to the National Fisheries Institute—and 

86 percent of it comes from these top 10 varieties: 

❶ Shrimp ❺ Alaska Pollock ❼ Cod 

❷ Salmon ❻ Pangasius ❽ Catfish 

❸ Tuna 

(a big Asian ❾ Crab 

❹ Tilapia 

catfish) ❿ Clams 

Sardines, mackerel, and 

herring aren’t as popular, 

but are often recommended 

by health experts 

because they’re 

rich in healthy 

omega-3 fats 

and low in 

mercury. 

10 • MAY 2020 

PING-PONG 

Helps Parkinson’s 

Patients 

Playing ping-pong improves symptoms of 

Parkinson’s, according to a Japanese study 

of 12 people suffering from the disease 

for an average of 7 years. After playing the 

game once a week for three months, subjects 

experienced significant improvements in 

speech, handwriting, and a variety of 

daily activities including dressing, getting 

out of bed, and walking. Each session 

included stretching, instruction from a 

ping-pong professional, and playing the 

game. The findings were presented at the 

American Academy of Neurology’s 72nd 

Annual Meeting in Toronto. 

In healthy people, ping-pong has been 

shown to improve hand-eye coordination, 

sharpen reflexes, and stimulate the brain. 

1 Week of Fast Food = Bigger Appetite 

Australian researchers have found a big reason why so many people can’t stop eating 

fast food. A study that was published in Royal Society Open Science tracked a total of 

110 college students who were healthy, lean, and normally ate a diet of whole foods. 

During the study, half the students maintained their normal diet, while the other half 

switched to fast food. 

After just one week, the researchers found that the fast-food diet led to changes in 

a brain area that influences appetite, which made it harder to control appetite and led to overeating. Fortunately, after 

the fast-food eaters went back to their normal, healthier diets, their brains and appetites returned to normal. 

Photos: adobestock.com

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Olive Oil Crush 

Greg Hinson of O Olive Oils takes organic olives and combines them 

with California citrus, and the result is pure magic BY NEIL ZEVNIK 

In Italy, locally produced olive oil has 

always been a social mainstay to be 

revered, guarded, and shared. It is 

a singular offering that expresses the 

character of its region and even of the 

family that harvested and milled it. By 

the same token, attitudes toward how it 

should be rendered and described have 

remained the same for centuries— 

rather strict and specific. No messing 

about with tradition! 

Then along came Greg Hinson, 

an American wanderer taking his 

infant daughter on day trips about 

the Italian countryside. “I was 

discovering the magic of extra 

virgin olive oil and the social 

bonds between families, 

their passion for olive oil, and 

how they traded oil between 

themselves. And I learned 

that there were so many 

styles of olive oil that were 

specific to types of dishes. 

I found that fascinating and 

wanted to learn more.” 

What especially intrigued 

him was something almost 

invisible to the Italians—they 

were using whole fresh lemons 

as an astringent to clean the 

granite milling wheels at the 

end of the harvest, and then 

discarding the resulting liquor. 

That’s when the light bulb went 

on for Hinson. 

So he returned to California a year 

later, rented an old olive oil press, 

and began his experiment of crushing 

whole organic Meyer lemons with 

foraged Mission olives. And that was 

the beginning of this new irreverent 

category of citrus-crushed olive oil. 

His first growers were organic 

pioneers who used solar, biodynamic, 

“I’ve been a vocal advocate for organic farming beginning with my first 

olive oil crush in 1995,” says O founder Greg Hinson. “My farmers had an 

old-school reverence for the land that was in their bones.” 

and fish emulsion feeding 

programs before they were 

cool or widely practiced. 

“We grew together,” he says. 

“They planted more trees, 

and I made more olive oil. 

I was connected suddenly 

to passionate farmers who 

taught me that the health 

of the soil, water, and air 

is key to growing nutritious, 

healthy food.” 

The road, of course, was not always 

smooth. Initially rejected by olive oil 

festivals in California as being “not real 

olive oil,” Greg persevered. “I thought, 

this is the same reaction as in Italy, but 

this is California, and we don’t have to 

repeat the same narrow interpretation 

as the Old World, right?” 

Through it all, his focus has always 

been on the purity of the product and 

the process. “This product’s simplicity 

is what still amazes me. It is two perfect 

foods combined and crushed together. 

That’s it. 

“I’ve been a vocal advocate for 

organic farming beginning with my 

first olive oil crush in 1995. My farmers 

had an old-school reverence for the 

land that was in their bones and in the 

way they lived their lives. We are now 

planting over 1,700 new acres of organic 

olives and converting conventional 

orchards to organic with another 500 

acres. What I’ve learned is that if you 

create a market and pay a sustainable 

price to your farming partners, they 

will walk together with you.” And that is 

definitely a walk worth taking. 


make it! 

Cauliflower Steaks with Blood 

Orange & Vadouvan Spice 

To keep with an orange theme, we chose 

vitamin A-packed orange cauliflower for 

this recipe, but you can easily use regular 

cauliflower. If you really want to get 

adventurous, try Romanesco broccoli. 

Serves 4 

2 blood oranges 

1/4 cup O Blood Orange Olive Oil 

2 Tbs. organic olive oil 

1 large head orange 

cauliflower, cut into four 

thick slices 

1 Tbs. Whole Spice 

Vadouvan Crushed 

Spice Mix 

Salt & pepper to taste 

2 Tbs. chopped fresh 

cilantro 

1 Tbs. chopped fresh 

mint leaves 

1. Preheat oven to 400°F. 

Zest blood oranges, 

then peel and cut out 

segments. 

Photo: (bottom right) Pornchai Mittongtare; Styling: Robin Turk; Food Stylist: Claire Stancer 

2. Line large sheet pan with 

heavy-duty foil. Combine 

blood orange olive oil and 

plain olive oil. Place the 

cauliflower slices on pan, and 

drizzle oil over both sides of 

slices. Sprinkle tops with 

Vadouvan spice, blood orange 

zest, and salt & pepper to taste. 

3. Roast until cooked through but not 

mushy, about 30–35 minutes (an 

inserted knife should penetrate 

easily). 

4. Stir together blood orange 

segments, cilantro, and mint. 

Distribute over cauliflower steaks, 

and serve. 

Per serving: 270 cal; 5g prot; 21g total fat 

(3g sat fat); 18g carb; 0mg chol; 65mg sod; 

6g fiber; 10g sugar 

MAY 2020 • 13

IN THE SPOTLIGHT * 

He changed the way people 

ate and transformed their 

bodies with his nutritionminded 

and sustainable 

diet books Clean and 

Lean, The Clean 20, and his 

SHRED series. Now New York 

Times bestselling author Ian K. 

Smith, MD—known as “Dr. Ian” to 

TV viewers—is putting a focus on the 

mind’s role in healthy slimdowns. 

“For years I’ve wanted to write a book 

that deals exclusively with developing 

BN: What role does diet 

history play in determining 

the right plan? 

IS: Diet history is critical 

in that it informs us on so 

many levels. It tells us what 

has and hasn’t worked. 

It gives us direction in 

determining what type of 

plan is sustainable for our 

unique goals and characteristics. 

When you understand 

your past, you can better 

formulate an effective plan 

for now and the future. 

BN: What are some key 

ways to get motivated 

after failure? 

IS: One, find a location or 

environment that stimulates 

and motivates you to reach 

your goals. Two, celebrate 

your success. Regardless of 

how big or small, savor and 

appreciate your victories. 

And three, adjust your 

focus. What you’re focusing 


stay-healthy secrets from leading experts 

Mind Over Weight 

Bestselling author Dr. Ian K. Smith prescribes 

mental strategies for successful weight loss 

on can impact your drive to 

accomplish your goals. 

BN: How are “incremental 

milestones” vital to 

weight-loss success? 

IS: It’s important to focus 

on the small goals, as they 

lead to the bigger goals. 

When you achieve some 

success, you’re more 

likely to keep going to 

achieve more. Incremental 

milestones give you a 

measuring stick to track 

progress. The old-fashioned 

saying that “success 

begets success” really can 

apply when it comes to 

weight loss. 

BN: How do visualization 

and confidence mantras 

facilitate weight loss? 

IS: Visualizing success can 

be critical in conditioning 

the mind for weight-loss 

strategies and techniques. 

BY CHRIS MANN 

mental strategies to win the 

weight-loss battle,” says 

Smith. “I’ve said for a long 

time that successful weight 

loss starts in the mind. 

Regardless of how great the 

plan, if your mind isn’t right, 

then your chances for success 

are greatly diminished, and it’s going to 

inevitably be a steep uphill fight.” 

In Mind over Weight: Curb Cravings, 

Find Motivation and Hit Your Number in 

7 Simple Steps, the good doctor offers 

Try to see yourself looking 

smaller, wearing new clothes, 

being happy with your 

transformation. Confidence 

can be a valuable fuel to 

power you through the 

process, especially when it 

becomes challenging. 

BN: What are three 

strategies for checking 

emotional eating? 

IS: One, avoid boredom. 

When people are bored, 

they tend not to give much 

thought about what or why 

they’re eating. Keep yourself 

occupied mentally and/ 

or physically. Two, remove 

temptation. If you can’t 

access foods or beverages 

you’re not supposed to 

eat, you are more likely to 

avoid them. And three, find 

alternative stress relievers. 

Watch a movie, listen to 

music, or read a book. 

Stress leads many of us to 

valuable tips, tools, and inspiration to 

help readers develop the mental edge to 

drop and keep off extra pounds—even 

when past weight-loss 

failures (hello, New 

Year’s resolutions!) 

have held them back. 

Win a copy of Mind over 

Weight. We have 15 copies 

up for grabs. Email your 

name and address to 

betternutritionfreebie@gmail.com. Put “Mind 

over Weight” in the subject line. Good luck! 

make poor dietary choices. 

Finding ways outside of 

food to relieve it is very 

strategic and beneficial. 

BN: How can brewing 

tea and filling up on 

chromium help us outwit 

our food cravings? 

IS: Chromium is a trace 

element that can enhance 

the effect of insulin and 

help lower blood glucose 

levels, causing them to 

remain stable. This can help 

curb and prevent cravings. 

Brewing tea can be used 

as a distraction. By going 

through the calming, stepby-step 

process of brewing 

tea, sometimes you can 

outlast the craving and 

avoid giving in to the urge 

to eat or drink something 

you’re not supposed to. 

Follow Dr. Ian... 

Instagram: @DoctorIanSmith 

Twitter: @DoctorIanSmith

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Q: What sets Doctor’s Best 

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Q: What drives you as a company? 

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Vitamin E is an antioxidant and a 

component of all cell membranes, 

so when it’s in short supply, all cells 

can suffer. Yet it’s estimated that at 

least 90 percent of Americans don’t 

get a minimum of 15 mg daily—the 

amount considered adequate for 

most people—from food alone. 

Severe deficiency is rare and 

usually stems from a genetic defect 

that impairs normal absorption and 

metabolism of vitamin E. Symptoms 

can include loss of muscle control, 

nerve damage, muscle weakness, 

and damage to the retina of the eye. 

More common, subtle deficiencies can 

contribute to faster skin aging, joint 

degeneration, heart disease, loss of 

memory and other mental faculties in 

later years, vision deterioration, and 

higher risk for some cancers. 


guide to cutting-edge supplements 

Vitamin E Facts 

This essential nutrient isn’t the most popular supplement 

on store shelves—but maybe it should be 

BY VERA TWEED 

Some studies have shown clear 

benefits of vitamin E supplements 

while other have not. But as more 

is learned, some reasons for these 

conflicting results are emerging. 

Individual Differences in Metabolism 

A German study published in Nature 

Communications has discovered that 

vitamin E may produce benefits in 

an indirect way. After a person takes 

vitamin E, the liver produces alphacarboxychromanol, 

a metabolite that 

has anti-inflammatory and other 

beneficial effects. But the amount 

produced varies significantly from 

one person to another. 

“If the effect of vitamin E depends 

on how much of the bioactive metabolite 

is produced, this explains very well why 

the same amount of vitamin E has 

a particular effect in one person 

and perhaps a much more limited 

effect in another,” says lead researcher 

Oliver Werz, PhD. 

Forms of Vitamin E 

Vitamin E in nature exists in eight 

forms: alpha-, beta-, gamma-, and 

delta-tocopherol, and alpha-, beta-, 

gamma-, and delta-tocotrienol. But 

major studies have focused on only 

one: alpha-tocopherol, the only form 

that is found in human blood where 

its levels can be measured. Other 

forms are found in tissues where 

there’s no way to measure levels. 

When studies have looked at other 

forms of vitamin E, researchers 

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which may be described as “complete,” 

“mixed,” or a vitamin E “complex.” 

The measurements of vitamin E 

listed on supplement labels are in a 

transition period, from international 

units (IU) to milligrams (mg). This is 

part of a larger overhaul of food and 

supplement labels by the FDA. 

In 2020, you’re likely to see some 

companies using the new measurements 

while others use the old. This is because 

the FDA required large companies to 

start using new labels by the beginning 

of 2020, but smaller companies were 

given an extra year to comply. 

Here’s how measurements of 

popular vitamin E capsules translate: 

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found that they can reduce risk for 

diabetes, heart disease, and cancer, 

and may help to relieve digestive, 

skin, and joint problems. 

In supplements and fortified foods, 

alpha tocopherol can come in two 

forms: d-alpha tocopherol, a natural 

form; and dl-alpha tocopherol, 

a synthetic form. When ingested, the 

natural form is more readily absorbed, 

so you need smaller amounts. Today, 

established supplement brands 

usually contain natural vitamin E. 

What to Look for in Supplements 

Holistic health professionals often 

recommend taking a supplement with 

multiple forms of vitamin E rather than 

isolated alpha-tocopherol. Such combinations 

can be found in some multivitamins 

and standalone vitamin E products, 


NATURAL VITAMIN E (d-alpha tocopherol) 

100 IU = 67 mg 

400 IU = 268 mg 

SYNTHETIC VITAMIN E (dl-alpha tocopherol) 

100 IU = 90 mg 

400 IU = 360 mg 

The amount of vitamin E considered 

adequate for most people—the recommended 

daily allowance (RDA)—is 15 mg 

of alpha-tocopherol for teens and adults. 

There are no set recommended amounts 

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ASK THE NATUROPATHIC DOCTOR * 

answers to your health questions 

The Cholesterol Question 

Is this naturally occurring fat really as bad as we’ve been led to 

believe? The answer may surprise you 

BY EMILY A. KANE, ND, LAC 

QIt seems like so many people 

over 40, or sometimes even 

younger, are taking statin 

drugs. What is that all about? Will they 

make me healthier? 

While pharmaceuticals can be lifesaving, 

they rarely promote health. 

In emergency situations, prescription 

medication can save lives, but because 

they are powerful and change your 

body’s physiology (meaning the way the 

systems work together), they eventually 

create unwanted side effects, which 

often leads to prescribing more drugs, 

and slowly but surely weakening our 

innate health. 

I’m grateful for emergency medicine, 

which plays an important role in modern 

society. But we seem to have lost track 

of what it takes to actually maintain 

health—or to promote a return to health 

if we have neglected our own selfhealing 

potential. It’s exciting to follow 

the health news where “lifestyle” choices 

are trending, but it’s kind of silly that 

this is framed as a new concept that 

needs more “studies.” We really don’t 

need studies to prove that getting 

enough sleep, drinking enough water, 

and making good food choices are the 

foundations for good health. That’s just 

common sense. 

Photo: adobestock.com 


Lifestyle Science 

It may seem like common sense to you and me, but science is slowly discovering that a healthy lifestyle can do more 

for your well-being than any pharmaceutical drug. In January 2020, the British Medical Journal published findings from 

a long-term analysis showing that a “healthful” lifestyle (never smoking, normal body-mass index, moderate-to-vigorous 

physical activity, moderate alcohol intake, and high-quality diet) adds 10.7 years of disease-free life to women and 

7.6 disease-free years to men. 

Last year, the prestigious journal Circulation published a large study—following nearly 120,000 people for over 

10 years—showing that the intake of sugary beverages significantly increased mortality from cardiovascular disease 

and cancer. Artificially sweetened beverages were also associated with increased overall mortality and heart disease, 

but not necessarily cancer death. The takeaway? Avoid juices, sodas, sports drinks, and any other liquid loaded with 

sugar or chemicals, and drink water instead. 

Our consumer society has been 

brainwashed into thinking we can eat 

and drink whatever we want, and later 

take a pill for the bellyaches, heartburn, 

constipation, poor sleep, headaches, 

and other resulting issues. Now that is 

certainly not common sense. 

The Problem With Statins 

The reason statins are one of the most 

prescribed categories of drugs has an 

interesting history. In the 1950s, in a 

little town in Massachusetts called Framingham, 

a physician researcher thought 

he saw a trend of folks with higher total 

cholesterol levels having more cardiovascular 

disease. He set up a clinical trial 

and followed people with higher levels of 

cholesterol against otherwise matched 

controls with lower levels of cholesterol. 

His data barely reached statistical significance, 

but he was able to show a trend 

correlating higher cholesterol with more 

cardiovascular disease. 

But correlation is definitely not 

causation. In fact, about 20 years ago, 

the original data was re-analyzed with 

a much more sophisticated tool than 

was available in the 1950s, and the 

correspondence of cholesterol levels 

with cardiovascular disease no longer 

achieved statistical significance. 

This is a little-known fact that has 

been conveniently buried by the drug 

manufacturers—for easily understood 

reasons. Based in large part on the 

erroneous conclusions of the original 

study, Lipitor, an early statin, became 

the first “blockbuster” drug that helped 

start a whole new era of publicly traded 

pharmaceutical companies with huge 

profit margins and unimaginable CEO 

compensation. 

The Truth About Cholesterol 

Cholesterol is the most important natural 

fat in the body. Your brain is largely made 

of cholesterol, which is why statins are 

affiliated with cognitive decline and 

memory loss. (Check out astronaut Duane 

Graveline’s book Lipitor: Thief of Memory.) 

Besides allowing for nervous system 

repair, cholesterol is the precursor to 

all steroidal hormones (progesterone, 

testosterone, estrogen, cortisol). Your 

body cannot build testosterone (or any 

other steroidal hormone for that matter) 

without cholesterol. It’s also crucial 

for the absorption of fat-soluble vitamins 

such as vitamins A, D, E, and K. 

There are two major sources of 

cholesterol: Your liver makes exactly the 

correct amount of cholesterol your body 

needs to build hormones, keep the nervous 

system intact, and perform cell 

repair. You can also ingest cholesterol 

from animal foods such as meat, dairy, 

and eggs. But eggs also contain high 

amounts of lecithin, which emulsifies 

the cholesterol and cancels out any 

possibility of excess buildup. 

What about the so-called “bad” LDL 

cholesterol? It isn’t really bad, it just 

delivers cholesterol from the liver to 

the cells, which need it. The so-called 

“good” HDL cholesterol brings fat back 

to the liver for re-processing. So they 

both have important roles to play in 

overall health. Meanwhile, the pharmaceutical 

industry has persuaded the FDA 

to set “target” LDL cholesterol levels at 

100. But my clinical experience of nearly 

30 years as a primary care provider is 

that it is virtually impossible to achieve 

LDL levels of 100 without drugs, and 

this recommendation is pernicious. 

The only reason for short-term 

(6 months) statin use is to treat ultrasound-proven 

atherosclerotic plaque, 

which narrows the arteries and causes 

high blood pressure and increased risk 

for stroke. It’s true that plaque is made 

of calcium, bacteria, and cholesterol, but 

the cholesterol is like a liquid bandage 

that tries to heal arteries that have been 

damaged by years of careless diet. Unfortunately, 

calcium and bacteria begin to 

adhere to the helpful cholesterol, which 

becomes a problem that requires treating, 

sometimes with short-term statin use. 

A better solution is to ingest healing 

nutrients, especially antioxidant-packed 

polyphenols—organic pigments from 

foods such as berries; spices including 

clove, cinnamon, and turmeric; cacao; 

green tea; legumes; nuts; and dark leafy 

greens. Using a drug with rampant side 

effects (the most notorious statin side 

effect is muscle wasting) is frankly a 

bad strategy for improving cardiovascular 

health—especially when simply 

reducing (or cutting out) meat in your 

diet and eating more berries can mostly 

do the trick. 


HERBAL WELLNESS * 

Berberine is a plant alkaloid with 

a long history of medicinal use in 

Western, Ayurvedic, and Chinese 

herbal traditions. It can be found in 

the roots, rhizomes, and stem bark 

of goldenseal (Hydrastis canadensis), 

goldthread or coptis (Coptis chinensis), 

Oregon grape (Mahonia aquifolium), 

barberry (Berberis vulgaris), Amur cork 

tree (Phellodendron amurense), and 

tree turmeric (Berberis aristata). 

While it has long been used to treat 

bacterial diarrhea, intestinal parasite 

infections, and eye infections, berberine 

has become a hot research topic over 

the past few years, with more than 

5,600 scientific studies published in 

the scientific literature highlighting its 

ability to lower blood sugar, promote 

weight loss, and improve heart health. 

One of the foremost actions of 

berberine is to activate an enzyme 

inside cells called activated protein 

kinase (AMP or AMPK), which 

is sometimes referred to as a 

“metabolic master switch.” AMP is 

found in the cells of the heart, brain, 

muscle, kidney, and liver, and it plays 

a key role in regulating metabolism. It 

may also affect how genes function. 

Blood Sugar Benefits 

Diabetes, blood fats, hypertension, and 

obesity are a deadly combo that plagues 

our society. And berberine helps all of 

them. In fact, many studies show that 

berberine dramatically reduces blood 

sugar levels in type 2 diabetes, with an 

effectiveness comparable to the popular 

diabetes drug metformin. 


healing botanicals for your body and mind 

Berberine Benefits 

Found in goldenseal and other plants, berberine has a long history 

of use as a natural antibiotic and anti-fungal treatment—and newer 

research shows that it may also help with healthy aging, blood 

sugar balance, and more 

BY KARTA PURKH SINGH KHALSA, DN-C, RH 

Unlike prescription drugs, berberine 

seems to act through multiple mechanisms. 

It cuts insulin resistance, increases 

glycolysis, drops sugar 

production in the liver, 

slows carbohydrate 

breakdown in the gut, 

and bumps up beneficial 

bacteria in the gut. 

In one study, 1 gram 

of berberine per day 

decreased fasting blood 

sugar by 20 percent— 

from diabetic to 

normal levels—and 

lowered hemoglobin 

A1c by 12 percent. 

did you know ... 

Despite the success of 

isolated berberine, one 

of the benefits of herbal 

remedies is synergy—the 

combined action of multiple 

chemical components in 

the plant—so consider 

using whole herbs that 

contain berberine. 

Research shows that berberine 

also lowers total and LDL cholesterol, 

raises HDL cholesterol, and reduces 

triglycerides. Plus, this 

plant chemical can 

promote weight loss. 

A dose of 1,500 mg 

per day over 12 weeks 

produced an average 

5-pound reduction. 

Inhibiting Infections 

Berberine-containing 

herbs are generally 

anti-fungal and can 

be used to treat yeast 

infections. An Italian 

study established that 

berberine inhibited the ability, at least 

in a test tube, of infectious yeast to 

produce an enzyme it needed to colonize 

the skin and mucosal surfaces. 

To treat a persistent yeast infection, try 

8 grams of medicinal-quality goldenseal 

for at least one month to wipe out the 

tenacious infection. 

Berberine may also hold the key 

to antibiotic resistance. Combined 

with antibiotics, berberine inactivates 

certain types of Staphylococcus 

aureus, bacteria responsible 

for staph infections that are 

frequently spread in hospitals. 

Chemists from the Department of 

Chemistry at Colorado State University 

in Fort Collins are excited about 

a “two-pronged attack” that barberry 

brings to fighting bacterial infection. 

Plants that contain berberine have a 

long history of use as antibacterials. But 


erberine alone is not very active because 

bacteria have evolved mechanisms to pump 

it out of their systems (transmembrane 

proteins that eject the berberine). But 

scientists have found that 5’-Methoxyhydnocarpin 

(5’-MHC) isolated from the 

barberry plant, which has no antibacterial 

activity on its own, efficiently inhibits 

the pump. The level of bacterial cellular 

berberine accumulation was increased 

strongly in the presence of 5’-MHC, 

demonstrating that this plant compound 

effectively disabled the bacterial resistance 

mechanism against the antimicrobial 

berberine. Acting synergistically 

with berberine and a number of other 

antibiotics, 5’-MHC inactivates resistant 

strains of staph. 

Berberine has also been shown 

scientifically to fight tooth infections, 

and a 2020 study found that adding 

berberine to standard therapy speeds 

up eradication and accelerates healing 

of stomach ulcers. And speaking of the 

digestive tract, berberine showed, in 

a 2020 study, that it protected cells in 

ulcerative colitis. 

More Uses & Indications 

In general, berberine-containing herbs 

are powerful inflammation fighters, 

and the consensus among experts is 

that inflammation is at the root of most 

chronic diseases. Recent research, for 

example, finds that berberine helps 

depression and other mood disorders, 

probably because of its anti-inflammatory 

effect in the brain. 

Fatty liver is getting more and more 

attention as a major hidden disease. 

Berberine can reduce fat build-up in the 

liver, which likely would help protect 

Curcumin: 

The Ultimate Anti-Diabetes Spice? 

If you’re looking to add another blood sugar-balancing herb to your regimen 

(in addition to berberine), consider curcumin. Best known as the active 

component in the curry spice turmeric, curcumin is a powerful ally in the 

fight against diabetes. Studies show that it can favorably impact the key facets 

of diabetes, including insulin resistance, chronically high blood sugar levels, 

and high cholesterol, while also helping to prevent complications resulting 

from diabetic nerve damage. This golden spice might also help prevent the 

initial development of diabetes: in a study that appeared in the journal 

Diabetes Care, 240 people with prediabetes were given either curcumin or a 

placebo daily for nine months. At the end of the study, more than 16 percent 

of those in the placebo group were diagnosed with type 2 diabetes, while 

none of the participants taking the curcumin showed any signs of the disease. 

There’s one problem: curcumin is notoriously hard for the body to 

absorb and utilize. Fortunately, there are a handful of branded ingredients 

that offer better bioavailability (and the science to back up that claim). 

Look for names such as Meriva, Curcumin C3 Complex, TheraCurmin, 

and CuraMed on labels. 

Add more turmeric and/or curry to you diet too. Turmeric’s earthy taste 

tempers the stronger spices in curry powder; it also enhances pastas and 

grains, soups, stews, and leafy green sautés. Sprinkle turmeric over open-faced 

cheese sandwiches before broiling, add a pinch to an omelet or tofu scramble, 

and increase the curcumin quotient in each teaspoon of curry powder by 

adding an extra ¼ teaspoon of turmeric. 


Natural 

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Berberine 

against non-alcoholic fatty liver disease 

(NAFLD). 

Over the past few years, evidence has 

been accumulating that berberine might 

be valuable in the treatment of cancer. 

A study from The University School of 

Medicine, in Ube, Japan, indicates that 

coptis, an herb rich in berberine, might 

benefit esophageal cancer. A similar 

study in Taiwan revealed that berberine 

inhibited human colon tumor cells. 

For general use, take 500 mg, 3 times 

per day, with food. Berberine has a half-life 

of just a few hours, so spread your dosage 

over the day to achieve steady blood 

levels. Berberine is very safe. The main 

side effects are digestive, including mild 

constipation or loose stools. 


HEALTHY TRANSFORMATIONS * 

inspirational & off-the-beaten-path advice 

The Ultimate Immunity 

Biohack 

Improving your body’s leptin function is a little-known—and 

powerful—way to enhance your immune function 

BY KAT JAMES 

In a very short time, the average person 

—and not just here in America—has 

learned a lot about self-protection to 

stay well. Social distancing, washing 

hands, and even self-isolation when we’re 

sick all play key roles in preventing the 

spread of novel diseases. And because 

you read this magazine, I’m guessing 

you’re pretty well-versed in the supplements 

and herbs that can bolster your 

immunity, such as vitamins C and D, 

zinc, and medicinal mushrooms. 

But are you also optimizing your 

immunity with your food choices? If 

you carry extra pounds, are diabetic, 

or deal with cravings, energy swings, 

or insomnia—in spite of all that you 

do to stay healthy—you may need to 

address another issue that dramatically 

impacts immunity: leptin resistance. 

Leptin is a hormone produced by fat 

cells. It’s also found in smaller amounts 

in the brain (hypothalamus, pituitary), 

stomach and intestines, skeletal muscle, 

breast tissue, cartilage and bone cells, 

placenta, and immune cells. 

Why Leptin Is so Important 

Leptin is the “master hormone” that 

regulates immune function, activating 

our neutrophils and natural killer (NK) 

cells, according to research. Poor leptin 

function, or “leptin resistance,” can 

hamper proper immune response, 

contributing to both inadequate and 

overactive (autoimmune) immune 

function. Even more amazing, all of this 

is mostly regulated by the metabolic 

effects of the foods you eat. 

My own experience with this 

happened 30 years ago, before leptin 

was even discovered. I had several 

serious autoimmune issues affecting 

my skin, gut, and liver. I also had 

thyroid problems and, as a result, 

was overweight. By restoring leptin’s 

function through years of dietary 

experimentation, I was able to correct 

my immune response and resolve 

inflammation throughout my body. 

Regaining proper leptin function 

not only ended my 12-year bingeeating 

disorder and obesity, but it also 

healed my gut and microbiome (read: 

immunity), liver, underactive thyroid, 

and rash-ravaged skin—all by giving 

up the high-sugar (including starches, 

juices, and sweet fruits) and fat-phobic 

food choices that had caused leptin 



It’s important to note that it’s 

not the elevation of leptin that is good. 

Quite the contrary: it’s the lowering 

of leptin—just like the lowering 

of insulin—that helps us regain 

sensitivity to it. 

resistance in the first place. For more 

on leptin and how I—and many 

others—have harnessed its power, 

please read “Transforming Our View 

of Fat” at betternutrition.com. 

Thymus Function & Immunity 

As we know, the elderly, have increased 

vulnerability to infectious diseases. 

Part of the reason is that thymus gland 

shrinks and becomes less active with 

age, producing fewer T-cells that fight 

novel pathogens. Zinc has been shown 

to prevent some of that lost function. 

But optimizing and reestablishing leptin 

sensitivity, according to research, is 

truly a game-changer when it comes to 

bolstering thymus function. 

Activating Stem Cells 

Another fascinating consideration is 

the current observational reports of 

stem cell treatments reducing lung 

inflammation and assisting virus 

sufferers in regaining lung function. 

Interestingly, proper leptin function has 

been shown to reduce body-wide inflammation 

and activate mesenchymal stem 

cells in humans. Leptin’s function has 

also been shown to affect lung function. 

Dietary Dos & Don’ts 

Consistent and life-long achievement 

and maintenance of proper leptin 

function—affecting virtually all 

systems of the body—is something 

that should be pursued carefully, since 

it involves shifting the body into its 

intended fat-burning state, often with 

some transitional discomfort due to 

yeast die-off and energy interruption. 

It takes me at least 12 hours to teach 

folks how to adapt their own lifestyle 

to this profound dietary change 

(biologically, logistically, culturally, 

culinarily), even after 30 years of 

firsthand experience and practical 

honing. All online guidelines I’ve 

seen include many foods or loopholes 

(even in protein amounts) that can 

preclude success. 

Because everyone’s leptin-optimizing 

fat, carb, and protein ratios will be 

slightly different, the best way to go 

about it on your own is to very gradually 

cut carbs and increase a wide variety 

of quality plant and animal fats (always 

grass-fed) until you experience 

classic symptoms of leptin sensitivity 

—decreased appetite, loss of excess 

(inflammation-related) fluid, clearing 

of brain fog, better sleep, and enhanced, 

balanced energy. 

Of course you must not eat any 

processed foods. Dark greens are your 

best plant foods (even too many cooked 

vegetables can throw you off here). It 

took me almost 2 years before a quantum 

“leap” into leptin sensitivity took place. 

And when it happens, those symptoms 

I just mentioned will only be the beginning 

of a new era affecting every aspect 

of your health. You can elevate your own 

radiant potential—including your mood 

and ability to cope with stressful and 

changing circumstances—in one of the 

most powerful ways possible. 


NATURAL BEAUTY * 

The fragile skin of the eye area needs 

extra care—it’s the first place on your 

face to show stress, fatigue, and aging. 

The visible effects are dark circles, 

puffiness, fine lines, crow’s feet, and 

sagging skin. Eye creams and gels, 

just like face moisturizers and 

sunscreens, are essential for prevention 

and damage control for the young as 

well as the aging eye. 

On average, you blink over 

100,000 times per day, and every 

time you smile or frown you place 

a demand on the delicate skin 

around the eyes. This skin is 

actually 5–10 times thinner than 

the skin on the rest of the face, 

and it contains a small amount 

of subcutaneous fat and absolutely 

no oil glands. Effective 

eye creams can imitate the 

function of oil glands, providing 

the necessary hydration. 

“The thin eyelid skin can 

be one of the first places to 

show irritation and allergy,” 

says Jennifer MacGregor, 

MD, certified dermatologist 

at Union Square Laser 

Dermatology in New York. 

“And the eyelid skin is 

very dynamic—it moves 

with facial expression— 

so it tends to be the first 

area of the face to show 

skin aging.” 


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Choose the eye cream or gel that 

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To prevent or repair wrinkles, 

sagging skin, and dryness around the 

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hydroxy acids, which may be too 

irritating for the delicate eye area. 

What shouldn’t be in eye creams 

and gels is just as important as what 

should. Check the label on your eye 

creams and gels for ingredients 

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itchy, or dry eyes. Preservatives 

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Parabens (methylparaben, 

ethylparaben, propylparaben, 

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EXCLUSIVE 

BOOK EXCERPT: 

FIX YOUR PERIOD 

BY NICOLE JARDIM 

(HARPER WAVE, 

2020). 

fix your 

PERIOD 

ARE YOU READY TO 

COMPLETELY REVITALIZE 

YOUR BODY AND HORMONES 

AND PUT YOUR PMS 

SYMPTOMS IN THE 

REARVIEW MIRROR? 

BY NICOLE JARDIM 

When it comes to all things menstrual cyclerelated, 

medical professionals often tell 

us that our symptoms—moodiness, brain 

fog, fatigue, fertility struggles, and low 

libido—are normal, or are a natural response to getting 

older. Nothing to worry about. 

One of the biggest myths perpetrated on women 

today is that our menstrual issues are not fixable. They 

are. Each month, your body tries to tell you something 

about your health. PMS, a heavy period, no period— 

whatever you’re experiencing isn’t the result of your body 

randomly rebelling against you. Rather, these issues are 

your body’s way of communicating with you—your period 

problems are a sign of your body needing attention. Your 

body is always working for you, not against you. 



Feed Your Hormones * 

The foods we eat play a big role in 

how our hormones behave. In fact, 

* 

the number one cause of hormonal 

* 

imbalances, period problems, and 

* 

fertility issues is a lack of the right 

nutrients in our diets. If you don’t 

have the nutrients you need to 

produce hormones properly or the 

understanding of how different foods 

affect your body, you won’t have a 

sturdy enough foundation to build on. 

It’s important to understand that a 

one-size-fits-all approach to food is not 

possible. That’s why I’ve incorporated 

various elements from a couple of 

different dietary theories to create the 

Fix Your Period way of eating and living. 

Carbohydrates 

* 

Not all carbs are created equal. I can’t 

stress enough that the best choices 

in carbohydrates are those found in 

whole foods. Simple or refined carbs 

such as white sugar, white flour, and 

the products made from them, such 

as pasta and baked goods, are typically 

the worst-quality carbs to consume. 

On the other end of the spectrum, 

vegetables are the shining star of the 

carbohydrate world. 

Leafy Greens 

Leafy greens are the most nutrientdense 

foods on the planet, yet are 

* 

totally underrated—and missing from 

most people’s daily diet. It’s time to 

up-level your greens intake. 

There are many different types of 

leafy greens, and each of them contains 

an array of nutrients that not only 

impact your overall health but also 

* 

have a pretty profound effect on the health 

of your reproductive organs—and 

all are essential for optimal hormone 

production and regulation: 

* 

* Arugula 

Beet greens 

* 

Broccoli rabe 

* 

* Collard greens 

Dandelion greens 

* Kale 

Mustard greens 

Red/green leaf lettuce 

Romaine lettuce 

* Spinach 

Swiss chard 

* 

Just as the rainforest cleans the air, 

the abundance of nutrients found in 

leafy greens (chlorophyll in particular) 

helps remove potentially harmful 

toxins from your blood, makes new 

red blood cells, improves circulation, 

strengthens the immune system, and 

reduces inflammation. Indeed, when it 

comes to period problems, the nutrients 

in greens are gold: 

Calcium. This mineral can be a big 

help in reducing PMS symptoms 

such as anxiety, depression, fatigue, 

and pain. In fact, low levels of calcium 

in the luteal phase have been found 

to cause or worsen PMS. Estrogen 

supports intestinal absorption 

of calcium, so having sufficient 

estrogen in your body is necessary 

for the integrity of your bones. 

It’s crucial for women with 

amenorrhea or low estrogen to 

make sure they are getting adequate 

calcium through food and possibly 

supplementation. 

Magnesium. This essential mineral 

has been shown to reduce bloating 

and breast tenderness and also 

helps to build progesterone. It 

reduces PMS-related anxiety and 

sleeplessness and works amazingly 

well for period pain and migraines. 

Iron. This contributes to healthy egg 

production, stable energy levels, and 

healthy menstrual blood flow. (Hint: 

too-heavy or too-light periods can be 

a sign of insufficient iron levels.) 

Potassium. This powerhouse 

mineral and electrolyte allows 

your body to make energy from the 

foods you eat, reduce bloat, and 

relieve menstrual cramps. 


* 

Vitamin A. This vitamin helps 

maintain healthy, acne-free skin and 

may even help reduce heavy periods. 

* Folate. Vitamin B , or folate, acts as 

9 

a mild antidepressant by indirectly 

helping to produce serotonin and 

dopamine. Folate has also been 

shown to increase progesterone 

in premenopausal women, protect 

cervical cells, and even reverse 

cervical dysplasia. 

Vitamin C. This vitamin helps to 

* 

increase iron absorption, which can 

help a missing period return and 

also may reduce anemia caused by 

heavy bleeding. It is the only vitamin 

shown to raise progesterone levels. 

In addition, it helps protect your 

eggs and the cells of the cervix, 

thus reducing the risk of cervical 

dysplasia and cervical cancer. 

Vitamin E. A powerful antioxidant, 

* 

vitamin E has been shown to reduce 

chronic pelvic pain in women with 

endometriosis and may reduce 

menstrual pain caused by primary 

dysmenorrhea. 

Vitamin K. An important nutrient for 

* 

proper clotting of the blood, in some 

cases vitamin K may be used to slow 

or stop excessive bleeding. 

Fiber. When the liver breaks down 

* 

estrogens, those metabolites are 

sent to the colon for removal. Eating 

more fiber encourages regular bowel 

movements, ensuring that those 

estrogen metabolites are removed 

from the body and do not recirculate 

and wreak hormonal havoc. 

Cruciferous Veggies 

Cruciferous vegetables, including 

broccoli, cauliflower, cabbage, and 

Brussels sprouts, contain a compound 

called indole-3-carbinol (I3C), which 

dramatically enhances the body’s 

ability to neutralize carcinogens and 

promote a healthier pathway for 

breaking down estrogen in the body, 

thus protecting against various forms 

of cancer. [Editor’s note: Both I3C and 

its metabolite DIM are available in 

supplement form.] 

Sulforaphane, a super antiinflammatory 

compound found 

in cruciferous veggies, changes 

the way your liver metabolizes 

estrogen. It massively reduces 

PMS-related symptoms, acne ... 

and a host of issues related to 

estrogen dominance. 

Broccoli Sprouts 

These germinated seeds have an 

extremely high concentration of the 

compound sulforaphane, which has 

super-anti-inflammatory powers. 

Also found in other cruciferous veggies, 

sulforaphane changes the way your 

liver metabolizes estrogen, redirecting 

it to a healthier pathway. Sulforaphane 

massively reduces or eliminates 

PMS-related symptoms, acne, ovulation 

bloating and pain, and a host of issues 

related to estrogen dominance. 

Microgreens 

The next growth stage after sprouts, 

microgreens are tiny leaves that appear 

on the plant. They can be grown from a 

variety of seeds such as cabbage, spinach, 

broccoli, arugula, and Swiss chard. 

A few studies have found microgreens to 

contain higher concentrations of nutrients 

than their grown-up counterparts. 

Sweet Veggies 

Add these veggies into your regular food 

rotation—especially during the week 

before your period, as their natural 

starch content helps produce serotonin, 

the happy neurotransmitter that offsets 

anxiety and tension. They are full of 

fiber and contain a lot of menstruationsupportive 

nutrients such as calcium, 

magnesium, and vitamins A, C, and a 

number of the B vitamins. 

You’d be amazed at how easily a side 

of beets or sweet potato can stop cravings 

in their tracks. Other good choices 

include squash (butternut, acorn, 

spaghetti, kabocha), cassava, jicama, 

carrots, yucca, plantains, and pumpkin. 

Beans (and the B Vitamins) 

The B in beans could stand for “B 

vitamins.” That’s great, as every woman 

should make it her mission to get 

adequate B-complex vitamins at all 

stages of her life, but especially B 6 

and 

B 9 

(folate), which play an important 

role in menstrual cycle support. Beans 

contain B 1 

, B 2 

, B 3 

, B 5 

, and B 6 

. Vitamin 

B 6 

in its active form, pyridoxal-5- 

phosphate, has been shown to help 

reduce the symptoms associated with 

PMS, including premenstrual depression. 

B 6 

is also involved with the production 

of serotonin, which controls mood, 

appetite, and sleep patterns. 

Gluten-Free Whole Grains 

While some people swear by a strict 

adherence to a grain-free diet, I’ve found 

that, for most women, avoiding grains is 

neither desirable nor practical, and often 

not even necessary. 

When it comes to grains, whole 

grains are the good grains, nutritious 

little gems that contain fiber, B-complex 

vitamins, essential fatty acids, and 

a wide range of minerals. They also 

contain strong antioxidant properties, 

which protect your body and your 

reproductive organs from damage by 

free radicals. 

I recommend only gluten-free whole 

grains (e.g., amaranth, rice, buckwheat, 


millet, and quinoa). Gluten, a protein 

found in grains such as wheat, barley, 

rye, kamut, spelt, and farro, makes 

these grains difficult for many people 

to digest. 

In addition to gluten, pay attention to 

the way ingesting corn makes you feel, 

and avoid it if you experience gut issues. 

Corn contains a type of gluten known as 

zein. While it’s not exactly the same as 

wheat gluten, there are similarities that 

can cause cross-reactive symptoms in 

people who are gluten-intolerant or who 

have celiac disease. 

Fruit 

I want you to focus on fruits low in 

fructose. Fruits with more than 4 grams 

of fructose per serving are considered 

high-fructose foods. I suggest limiting 

your consumption of these fruits, especially 

if you have a fructose intolerance, 

blood sugar issues (e.g., high or low blood 

sugar), insulin resistance, diabetes, or 

polycystic ovary syndrome (PCOS). 

Low-fructose fruits include berries 

(raspberries, strawberries, blackberries), 

grapefruit, apricots, oranges, watermelon, 

and peaches; apples, cherries, 

grapes, kiwi, and pears are examples of 

high-fructose fruits. 

Eat fruit whole, keeping the fiber and 

micronutrients intact. 

Fat 

Women have roughly 10 percent more 

body fat than men on average because— 

wait for it—we make babies, and our 

bodies are always trying to get us pregnant. 

We require a certain amount of 

dietary fat to function at our best. 

Dietary fat supports your menstrual 

cycle and fertility, and our livers use 

healthy fats to make cholesterol, a building 

block for some of our most important 

sex hormones, such as progesterone, 

estrogen, and testosterone. 

Most of the women I see in my 

practice are not eating enough fat, or 

enough of the right fats. So, for your 

menstrual and reproductive health, 

add healthy fat to each meal to facilitate 

increased absorption of critical 

* 

* 

* 

* 

* 

* 

* 

* 

* 

* 

* 

* 

* 

Most Common Period Problems 

PMS and PMDD (you’re saying and doing unreasonable things, 

but you can’t stop) 

Period pain (truly, you have my utmost sympathy) 

Mid-cycle, or ovulatory, pain (ouch!) 

Heavy periods (enough, already!) 

Light or short periods (like, was that even a period?) 

Short cycles, or too-frequent periods (bleeding more often than 

should be legal) 

Infrequent, or irregular, periods (you have no idea when she’s making 

an appearance) 

Missing periods (you haven’t seen it in months) 

Spotting or bleeding in between periods (can’t stop, won’t stop bleeding) 

Vaginal infections (itchy much?) 

PCOS (more symptoms than you can count) 

Endometriosis (this much pain should be illegal) 

Most Common PMS Symptoms 

Bloating and fluid retention 

* Cramping 

Lower-back pain 

* 

* Acne 

Change in appetite, especially a big increase in hunger or food binges and 

* 

* 

* 

* 

* 

* 

* 

* 

* 

* 

increased cravings for salt or sugar (hello, chips and chocolate!) 

Stomach upset, nausea, or vomiting 

Sleep problems (usually insomnia) and often excessive fatigue 

Headaches and menstrual migraines 

Breast tenderness or pain 

Lowered libido (sex or ice cream? Hmm, let me think about that) 

Anxiety (can this period just show up already?) 

Irritability, anger, or rage (your partner never knows if happy you or angry 

you will walk in the door) 

Feeling down and not like yourself 

Brain fog or forgetfulness (where did I put my keys again?) 


fat-soluble vitamins such as A, D, E, 

and K, the star players in hormone 

regulation and fertility. 

Here are signs your body needs 

more fat: 

* 

* 

* 

* 

* 

* 

You get headaches and brain fog and 

are plagued by indecision. 

About 30 to 60 minutes after meals 

you experience tiredness or sleepiness 

and want to take a nap. 

Your period has its own agenda. 

Either it’s missing (for three months 

or more) or is extremely irregular, 

showing up every 35 to 90 days. 

You could eat and eat some more, 

and are never full. Often, you’re 

starving again one to two hours after 

your meals. 

You have intense cravings for sugar. 

(“It’s 3 p.m. Pass the M&Ms!”) 

Your hands and feet are always cold, 

your hair is frizzy, and your skin 

feels like it’s perpetually parched. 

The 411 on Fats 

Saturated fat, found in animal meat, 

full-fat dairy, butter, coconut, and lard, 

helps your body absorb fat-soluble 

vitamins. It protects your liver from 

damage by free radicals, and specific 

types of saturated fats strengthen your 

immune system, support metabolism, 

and provide some of the best materials 

for building steroid hormones. 

Monounsaturated fats are highest in 

foods such as avocados and olive oil. 

Omega-3 fatty acids can help 

reduce menstrual cramping and 

PMS symptoms. The brain is high in 

omega-3 fatty acids, which have been 

shown to help it cope better with stress 

and to reduce the negative effects of 

chronic stress. 

Omega-6 fatty acids are not all created 

equal. Some are great for you, while 

others aren’t. For instance, the natural 

forms found in coconuts, seeds, and 

nuts are what you want to be eating. 

Meanwhile, highly refined and processed 

peanut and canola oil are extremely high 

in omega-6 fats and likely oxidized and 

damaged by the processing; this could 

trigger an inflammatory response and 

lead to hormonal havoc. 

Nuts and Seeds 

These nutrient powerhouses are filled 

with healthy fatty acids, minerals, and 

protein. Each type of nut and seed has 

a different nutritional profile, but generally 

speaking, nuts and seeds contain 

various B vitamins, copper, vitamin E, 

iron, manganese, magnesium, phosphorus, 

selenium, and zinc. Just be 

cognizant of actual serving sizes for 

these foods. 

Brazil nuts are super high in selenium, 

a superstar mineral for your 

* 

menstrual cycle. Selenium is found 

in large quantities in healthy egg follicles 

and plays a critical role in the 

later stages of follicle development. 

So, I Can’t Take a Pill for That? 

Like me, you may have been prescribed the birth control pill 

to “fix” your period problems. You’re not alone: 58 percent of 

American women who are on the pill started for this reason. 

Why? In the mid-1980s, when direct-to-consumer marketing 

of prescription medication became legal, pharmaceutical companies 

started promoting their contraceptives as more than 

birth control. They became so-called lifestyle drugs, marketed 

to improve a person’s quality of life by treating conditions 

that were not as serious as preventing pregnancy. Something 

I hear a lot is that the pill can be used for “period 

regulation.” This drives me crazy. The pill 

most definitely does not regulate a 

period. And this goes for other forms 

of hormonal contraceptives too (the 

patch, IUD, vaginal ring, implant, and 

Depo-Provera shot). 

Here’s what the pill and these other 

forms of hormonal birth control actually 

do: they stop you from ovulating. 

No ovulation, no natural hormone 

changes, no more period problems. 

But there’s a catch: because your body is no longer going 

through its natural monthly cycle of hormone production, 

you are no longer producing sufficient amounts of sex hormones, 

which support your mood, libido, vaginal lubrication, 

and bone health. As you can see, these natural hormones 

control many of our body’s major systems; no wonder the 

side effects of hormonal birth control are so wide-ranging: 

from migraines, acne, and mood swings to irregular bleeding, 

weight gain, low libido, and depression. 

The straight truth is that the pill and other 

hormonal birth control methods override 

your body’s natural processes 

and merely mask any underlying 

hormonal imbalance. While on the 

pill, no woman’s body is capable of 

functioning at its optimal level. I encourage 

you to consider whether it is the 

right choice for you. I know going off 

the pill is a big decision. Only you 

can decide the best way to support 

your health. 


* 

* 

Walnuts are the queens of plant-based 

omega-3s, providing more omega-3 

fatty acids than any other nut. 

Pumpkin seeds contain copper, iron, 

manganese, magnesium, phosphorous, 

and zinc. While all these nutrients 

are crucial, I want to give a shoutout 

to zinc, which helps the follicles in 

the ovaries mature each month. It also 

improves PCOS-related issues such as 

insulin resistance and high testosterone. 

Additionally, zinc supports 

thyroid hormone production, and because 

of its anti-inflammatory effect, 

it helps lessen period pain. 

MOTHER’S DAY 

GIVEAWAY 

In honor of mothers and women of all ages, 

we are giving away 5 beautiful baskets filled 

with these high-quality health and natural 

beauty products! 

Protein 

Protein is a real hustler. In addition to 

creating your organs, muscles, nails, and 

hair, protein helps your cells communicate 

and facilitates muscle contraction 

and the transmission of nerve signals. 

Protein also makes up immune molecules, 

blood cells, hormones, and 

enzymes, and even assists your cells 

in making new proteins. And it is an 

essential structural component of all 

hormones, which means you’ve got to 

consume protein to make hormones. 

The type and quality of the protein 

makes a difference. Higher-quality 

proteins such as grass-fed meats, 

pasture-raised eggs, wild-caught fish, 

and organic vegetables facilitate better 

hormone function. 

Not enough protein or a low-protein 

diet (about 50 grams or less per day) 

messes with levels of growth hormone, 

thyroid hormones, and insulin—and 

drives the body toward fat storage, 

increasing both body fat and fatty liver. 

Also, keep in mind that the only natural 

source of vitamin B 12 

is animal protein, 

so if you’re plant-based or vegan, 

you should be supplementing. B 12 

plays 

many critical roles in the body, such as 

facilitating estrogen detoxification and 

thyroid hormone production. These two 

mechanisms alone have far-reaching 

effects, including keeping our moods in 

check, normalizing our estrogen levels, 

and lessening persistent fatigue. 

$50 

gift card 

Enter online at betternutrition.com/mothers-day-giveaway. 

You can also register to win through our Facebook page on 

Mother’s Day (May 10th). 

And from your friends at Better Nutrition, 

Happy Mother’s Day! 

WHERE TO LEARN MORE 

+ 

For more information about Nicole Jardim and Fix Your Period, visit nicolejardim.com. 

Jardim’s wonderful book features a six-week plan for banishing bloating, conquering 

cramps, managing moodiness, and igniting lasting hormone balance. 

Article reprinted with permission from Fix Your Period by Nicole Jardim (Harper 

Wave, 2020). 


salt 

THE 

BREAKTHROUGH 

HOW MUCH SALT IS 

TOO MUCH? AND CAN 

TOO LITTLE RAISE YOUR 

BLOOD PRESSURE? 

BY VERA TWEED 

Salt has a bad rap for raising blood 

pressure and risk for heart disease and 

stroke, but some studies have questioned 

the low-salt mantra. For example, 

the Framingham Offspring Study followed 

more than 2,600 men and women for 16 years 

and found that those who consumed less than 

2,500 mg of sodium daily had higher blood 

pressure than those who consumed more. 

This flies in the face of limits recommended 

by the American Heart Association of 2,300 

mg of sodium daily, and ideally no more than 

1,500 mg daily for most older people. It’s become 

a muddled issue. 

Enter the Salt Sensitivity Study (saltstudy.com) 

at the University of Virginia in Charlottesville. 

An NIH-funded research project that’s been 

going on for the past 10 years, it’s shedding 

some new light on the salt scene. 



The Breakthrough 

“A low-salt diet may not be beneficial to 

everyone and may paradoxically increase 

blood pressure in some individuals,” says 

the study’s principal investigator, Robin 

Felder, PhD. Bottom line: Each of us has a 

unique sweet spot for salt intake, called a 

“personal salt index” by the researchers, 

and your health risks will be lowest if you 

eat the right amount—not much more or 

less than your optimum amount. 

How likely are you to need more or less 

salt? Initial testing in the Salt Study has 

found three categories of reactions to salt: 

* 

* 

* 

Sodium doesn’t affect blood pressure 

in 72 percent of people, described by 

researchers as “salt-resistant.” 

A high-sodium diet raises blood 

pressure in 17 percent of people, 

described as “salt-sensitive,” and 

a low-sodium diet will lower their 

blood pressure. 

For 11 percent of people, described as 

“inverse salt-sensitive,” a low-sodium 


diet will actually raise blood 

pressure. Increasing sodium will 

lower blood pressure. 

Which Type Are You? 

There isn’t any medical test to find your 

personal salt index, but you can do this: 

eat a low-sodium diet for a week, and 

then a high-sodium diet for another week 

and measure your blood pressure along 

the way. For test purposes, low-sodium is 

no more than 400 mg daily and highsodium 

is 1,800–2,000 mg of sodium daily. 

Here are some other clues from 

Felder: At a football game where people 

load up on beer and salty hot dogs and 

snacks at the start, the inverse saltsensitive 

will be the first wave of people 

to go to the bathroom because they 

quickly eliminate water and salt. The 

salt-resistant will go later in the game. 

And the salt-sensitive may not go at all 

until they get home. 

If you eat an unusually salty meal 

and feel really bloated the next morning 

or notice a gain of a few pounds on the 

bathroom scale, it’s water retention. 

You’re likely salt-sensitive. 

How the Right Amount of 

Salt Keeps You Healthy 

Elevated blood pressure readings during 

the daytime are only one possible sign 

of too much or too little sodium. Eating 

the right amount also plays a vital role 

in repairing arteries while you sleep, 

helping to prevent atherosclerosis, 

diabetes, and stroke. 

“At night, our blood pressure is 

programmed genetically to drop about 

10 percent and then come back up in the 

morning,” says Felder. “That 10-percent 

drop is the time when your body is 

repairing capillaries.” 

By tracking blood pressure while 

people slept, the Salt Study found that the 

wrong amount of salt is harmful because 

it interferes with the normal nighttime 

drop. “At night,” says Felder, “if you 

aren’t dipping, you aren’t repairing.”

Sodium Tracking Tips 

If you want to try low- and high-sodium diets to see how your body reacts, you need to track your daily sodium intake. 

Whether you use an app such as MyFitnessPal.com, or track sodium manually, these are some things to keep in mind: 

* 

When eating packaged foods, check Coarsely ground salts, such as Kosher salt 

the sodium content of each food on and some Himalayan and sea salts, are 

the label, multiply the per-serving made up of larger crystals. These contain 

amount by the number of servings slightly less sodium by volume because 

you’re eating, and add it to your when you take a teaspoon of larger crystals, 

daily total. 

fewer crystals fit on the spoon. Although 

some salts contain other minerals, these 

For fast food, other restaurant food, are trace amounts that don’t occupy 

* 

or takeout from supermarkets or enough space to significantly change the 

natural food stores, get the sodium sodium content. The sodium content 

information from the company’s of coarse salts should be listed on the 

website or in the store or restaurant. package. Here’s an example for Morton 

This isn’t always available, or it may Coarse Kosher Salt: 

be difficult to get an accurate count 

for your serving size. When testing 1 tsp.: 1,920 mg 

* 

your own sensitivity to salt, it may 

be best to steer clear of foods 

²⁄3 tsp.: 1,280 mg 

* 

without clear sodium labeling for 

your high- and low-salt test periods. ½ tsp.: 960 mg sodium 

* 

When you’re preparing fresh ingredients 

at home, most of the sodium 

¼ tsp.: 480 mg sodium 

* * 

will come from seasonings, sauces, Most people consume about 3,400 mg 

or marinades. Anything packaged of sodium daily, mostly from processed 

or bottled will list sodium, and you’ll food in cans or packages or from 

need to precisely measure your restaurant food. Fresh foods generally 

serving size to get an accurate count. contain little sodium. For example: 

When using salt in your kitchen or at 3 oz. fresh fish or seafood without 

* 

the table, here’s how to eyeball sodium added seasoning: Less than 100 mg 

amounts in regular table salt or sea salt sodium. 

that has similar consistency: 

3 oz. canned fish or seafood with 

* 

1 tsp.: 2,300 mg (the generally 

added salt: Varies, but may range 

* 

recommended daily maximum for from 300 to 800 mg. 

healthy adults) 

3 oz. fresh meat cooked without 

* 

²⁄3 tsp.: 1,500 mg (recommended as salt: Less than 100 mg sodium. 

* 

a daily maximum by the American 

Heart Association) 

½ tsp.: 1,150 mg sodium 

* 

* ¼ tsp.: 575 mg sodium 

* 

* 

* 

* 

* 

* 

However, a cheeseburger with 

condiments or a 3-oz. serving of 

processed or canned meat can 

contain more than 1,100 mg sodium. 

Fresh fruit: Ranges from zero to a 

few milligrams of sodium per piece 

or typical serving. 

Salad dressings: Oil and vinegar 

contain no sodium, but sodium 

content of bottled dressings varies 

and can be quite high. 

Grains: Without any seasoning or 

additives, grains contain only a trace 

of sodium or none; baked foods, 

cereals, and other packaged grain 

products vary. 

Fresh vegetables (without any 

added salt): Milligrams of sodium 

per cup of most fresh vegetables are 

in the single or low-double digits. 

These are some with higher sodium 

content: beets (131 mg), beet greens 

(347 mg), and celery (104 mg). 

Nuts: Without any added salt, they 

contain negligible sodium. 

Condiments and sides: One 

tablespoon can add significant 

sodium from soy sauce (914 mg) 

or teriyaki (689 mg). So can 1 dill 

pickle (833 mg). Lower-sodium 

options include (per tablespoon): 

ketchup (178 mg) or sweet pickle 

relish (122 mg). 


ASK THE NUTRITIONIST * 

Q 

To me, there’s nothing 

better than mushrooms 

sautéed in butter, 

or buttered broccoli, or 

butter melted on a muffin! However, 

I’ve repeatedly heard that we should 

avoid saturated fats like butter. 

Should butter be avoided or not? 

We all grew up hearing that 

butter should be avoided because 

it’s a saturated fat that isn’t good 

for heart health. However, the 

saturated fat myth has been 

thoroughly debunked in recent 

years: two massive review 

studies showed there is no 

association between saturated 

fat consumption and heart disease. 

(This is especially true if the 

saturated fat you eat doesn’t go 

hand-in-hand with sugar and 

refined grains.) 

But bear in mind that all butter 

isn’t created equal. Just as grass-fed 

beef has a much stronger nutritional 

profile and offers more health benefits 

than conventional beef from cattle 

that are fed grains, the same is true 

of grass-fed butter. This is the type 

of butter that comes from the milk 

of cows that graze on grass their 

entire lives. 

The Benefits of Grass-Fed Butter 

Grass-fed butter was a historically 

used fat. It was part of the diets of 

many traditional cultures, and in 

many ways, it was considered a 

superfood. We now know that it’s 

rich in numerous hard-to-obtain 

and not so well-known nutrients 

and healthful fats—a key reason 


answers to your food questions 

Better Butter 

Want to enjoy your favorite spread without 

the guilt? Grass-fed is the way to go 

BY MELISSA DIANE SMITH 

why some people, such as keto 

diet followers, are now adding it to 

their coffee. Here’s a rundown of 

the nutrients found in this creamy, 

golden favorite. 

CLA—Grass-fed butter is a rich 

source of conjugated linoleic acid 

(CLA): It actually contains five times 

more CLA than butter from grain-fed 

cows. CLA is a beneficial fatty acid 

that has anti-inflammatory properties 

and is linked to fighting cancer and 

helping your body build muscle 

rather than store fat. 

CLA also seems 

to promote cardiovascular 

health. One 

study conducted in 

Costa Rica, where most 

dairy farms are still 

pasture-based, found 

that people with higher CLA levels in 

their bodies also had less risk of heart 

attacks. Those with the highest levels 

of CLA had a 36 percent lower risk of 

heart attack compared to those with 

the lowest levels. 



“Activator X”/Vitamin K2—In the 1930s, 

researcher Weston A. Price documented 

the diets of traditional cultures with 

little degenerative disease and very low 

rates of tooth decay and cavities. Price 

discovered that butter was an important 

food for bone and dental health and he 

deduced that it had something he called 

“Activator X” that helps the body use 

other vitamins to strengthen bones and 

teeth. Today many nutrition professionals 

think Activator X is Vitamin K 2 

, which is 

found in grass-fed butter. 

Vitamin K 2 

plays a key role 

in bone and heart 

health by regulating 

calcium levels. 

Vitamin K 2 

helps 

remove excess 

calcium from 

your bloodstream, 

which may help 

prevent harmful 

calcium deposits 

and plaque from 

building up in your 

blood vessels. The 

nutrient also helps 

your bones properly 

use vitamins A and 

D. Vitamin K 2 

is 

mainly found in 

fermented foods and animal products, 

including grass-fed butter. Our gut flora 

can make Vitamin K 2 

from Vitamin K 1 

, 

which is found in vegetables. But cows 

that eat grass rich in K 1 

are much more 

efficient converting it to Vitamin K 2 

, 

and the K 2 

is present in their milk and 

concentrated in butter made from the milk. 

Omega-3 Fatty Acids—Compared to 

butter from grain-fed cows, grass-fed 

butter is a good source of omega-3 fatty 

acids such as DHA and EPA. One analysis 

found that grass-fed butter provides 

about 26 percent more omega-3 fatty 

acids than regular butter, on average. 

Omega-3s are an integral part of cell 

membranes throughout your body and 

a building block for hormones. They 

also have anti-inflammatory functions, 

How to Find Grass-Fed Butter 

Several imported brands of butter that are grass-fed 

or mostly grass-fed can be found in natural food 

stores. These include Anchor (from New Zealand), 

Kerrygold (from Ireland), Allgau (from Germany), and 

Smjor (from Iceland). 

One nationally available brand of grass-fed butter 

that is USDA Organic (meaning the cows are not given 

feed that is genetically modified or sprayed with synthetic 

chemical pesticides, and they are not given antibiotics 

and hormones) is Organic Valley Pasture Butter. This 

butter, which comes in a distinctive green package, is 

produced from May to September when pastures are 

green and lush and account for 99 percent of the cow’s 

feed. Fortunately, you usually can find the product 

year-round in many health food stores. 

which are important in controlling 

inflammatory health conditions such as 

arthritis and eczema and in protecting 

heart and brain function. 

If Dairy Bothers You … 

Many people who are lactose-intolerant or sensitive to the proteins in 

milk products often can tolerate small amounts of grass-fed butter in 

their diet. That’s because grass-fed butter is mostly fat, with very low 

levels of the milk sugar and milk proteins that make other dairy foods 

problematic for some people. 

However, we all are biochemically unique. If you are sensitive to butter, 

try grass-fed ghee, also called clarified butter. Ghee is made by heating 

butter at a very low heat until the water evaporates and then skimming 

off the proteins that float on top to get almost pure fat with even fewer 

milk sugars and proteins. Being almost pure fat, it has a higher smoke 

point than butter. Brands of 

grass-fed ghee to look for include 

Butyrate—Grass-fed butter contains 

butyrate, a short-chain fatty acid that 

has anti-inflammatory, metabolismboosting, 

and possibly weight-controlling 

benefits. In studies using mice, butyrate 

improved insulin sensitivity, reduced 

cholesterol, and increased fat burning 

and mitochondrial activity. Mitochondria 

power every cell in your body, helping 

turn the foods you eat into cellular 

energy. According to a study in World 

Journal of Gastrointestinal Pathophysiology, 

butyrate can help control weight 

by enhancing the hormone leptin, which 

can suppress appetite. Butyrate also has 

Bulletproof Grass-Fed Ghee, Pure 

Indian Foods Grass-Fed Cultured 

Ghee, and Organic Valley Organic 

Ghee Clarified Butter. 

If you don’t tolerate ghee, or if 

you avoid animal products, switch 

to coconut oil. It does not have the 

same nutritional profile as grass-fed 

butter, but coconut oil serves as 

a handy vegan 

substitute for 

butter in cooking 

and baking. 

anti-inflammatory benefits in the gut, 

and it may help prevent colon cancer. 

Vitamins A, D, E, and Beta-Carotene— 

Grass-fed butter is rich in vitamins A, D, 

and E, which are necessary for immune 

function, reproduction, and vision. These 

nutrients are also involved in maintaining 

healthy teeth, bones, and skin. 

Additionally, grass-fed butter contains 

higher amounts of beta carotene 

than regular butter. Beta carotene is a 

potent antioxidant that has been linked 

to a reduced risk of several chronic 

diseases and the body converts it to 

vitamin A as needed. 

In sum, grass-fed butter is a nutritional 

powerhouse. So, go ahead and enjoy 

butter, but make sure you upgrade it. 


EATING 4 HEALTH * 

You know that calcium is critical 

to strengthen teeth and prevent 

osteoporosis—but it’s not the only 

nutrient that you need for healthy 

teeth and bones. Magnesium, vitamin 

C, vitamin D, vitamin K, copper, zinc, 

and other nutrients play a crucial role 

in maintaining bone density. 

Protein is also important—while 

it was once thought that a high-protein 

diet caused the body to lose calcium, 

more recent research suggests that 

a high intake of protein actually boosts 

intestinal calcium absorption. Several 

studies also point to a link between 

protein intake and improved bone 

mineral density. 

Plenty of plant foods are rich sources 

of calcium and other supportive nutrients 

for vegan or dairy-free diets. Keep your 

skeleton healthy and strong with these 

seven bone-building foods. 


foods & meals that heal 

Eating for Bone Health 

The best food sources of calcium and other nutrients for strong bones 

BY LISA TURNER 

1Collard greens. Especially 

important for people who don’t 

eat dairy, collard greens are an 

excellent source of calcium, with about 

270 mg per cup of cooked collards. 

They’re also high in magnesium, vitamin 

C, vitamin K, and other nutrients 

needed for bone health. Turnip greens, 

mustard greens, beet greens, and kale 

are also great sources of calcium and 

other bone-building nutrients. While 

spinach is rich in calcium, it’s also high 

in oxalates, compounds that are thought 

to inhibit calcium absorption, though 

studies are mixed. 

Recipe Tips: Simmer chopped collards 

in broth with diced sweet potatoes, 

onions, and white beans; combine 

shredded collards, carrots, green apples 

and red cabbage with a tahini-honey 

dressing for a colorful slaw; toss torn 

collard leaves with olive oil and garlic 

salt, roast until crispy, then sprinkle 

with grated Parmesan cheese. 

2Cottage cheese. This unsung 

hero of the dairy world is rich in 

calcium—one cup has 138 mg, 

or about 14 percent of the RDI. Cottage 

cheese is extremely high in protein 

(25 grams per cup) and selenium, which 

may play a part in bone health. Some 

studies suggest that calcium from dairy 

is more efficiently absorbed by the body 

than calcium from other foods. 

Recipe Tips: Blend cottage cheese 

with a splash of milk until creamy, then 

simmer with minced garlic and grated 

cheese for a healthy Alfredo sauce; mash 

cottage cheese with avocado, then spread 

on toast and top with chopped olives 

and tomatoes; purée cottage cheese, 

honey, and cardamom, stir in chopped 

pistachios, and spoon into Medjool dates. 


make it! 

Egg Foo Yung 

Makes 20 pancakes 

To properly cook 

these Asian pancakes, 

be sure the 

griddle or skillet is 

preheated so they 

set immediately. 

Recipe from our 

sister publication, 

CuisineatHome.com. 

²/3 cup small-curd cottage cheese 

(about 6 oz.) 

6 eggs, beaten 

1 cup chopped fresh mung bean 

sprouts 

3/4 cup minced celery 

1/4 cup grated Parmesan 

2 Tbs. minced scallions, plus more for 

garnish (optional) 

2 Tbs. low-sodium soy sauce 

Salt and black pepper 

1. Mash cottage cheese in medium bowl. 

Stir in eggs, sprouts, celery, Parmesan, 

2 Tbs. scallions, and soy sauce. Season 

with salt and pepper. 

2. Brush griddle or nonstick skillet with 

oil or spray with nonstick cooking 

spray, and heat over medium-low heat. 

When hot, scoop 2 Tbs. batter onto 

griddle and cook until light brown, 

2–3 minutes per side. Repeat with 

remaining batter. Garnish pancakes 

with scallions, if using, and serve with 

soy sauce. 

Per serving: 35 cal; 3g prot; 2g total fat (0.5g 

sat fat); 1g carb; 60mg chol; 125mg sod; 0g 

fiber; 1g sugar 

Photo: Pornchai Mittongtare; Styling: Robin Turk; Food Stylist: Claire Stancer 


EATING 4 HEALTH 

3Tahini. Made from ground 

sesame seeds, this traditional 

Middle Eastern ingredient is packed 

with calcium—126 mg in 2 tablespoons— 

and it’s also rich in magnesium and 

copper. Sesame seeds, poppy seeds, 

and chia seeds are also good sources of 

calcium, magnesium, and copper. 

Recipe Tips: Roast eggplant, onions, 

and garlic, then purée with tahini, cumin, 

and cilantro for a Middle Eastern dip; 

combine tahini, coconut milk, and honey 

or agave, stir in black sesame seeds, and 

freeze in popsicle molds; cook carrots, 

onions, and ginger in broth, then purée 

with tahini and white miso until creamy. 

4Bone-in sardines. They’re 

packed with calcium: one can (3.75 

ounces) of bone-in sardines has 

351 mg. Sardines are also loaded with 

protein and vitamin D, with about 100 

percent of the RDI in a one-can serving. 

They’re also rich in omega-3 fatty acids, 

which play a part in bone health, and 

they’re lower in mercury and other 

toxins than larger fatty fish. Canned 

bone-in salmon is another good source; 

look for water-packed varieties of both. 

Recipe Tips: Simmer sardines with 

tomato sauce, shallots, and saffron, 

then garnish with parsley; sauté sardines 

in olive oil with onions, cherry 

tomatoes, black olives, and chopped 

kale; grill escarole and radicchio until 

tender, then top with warm sardines 

and grated Parmesan cheese. 

5Tofu. One of the best ways to 

get calcium on a vegan diet is with 

tofu, which has as much as 850 mg 

in a half-cup serving, depending on the 

coagulant used to bind the proteins. Studies 

suggest that calcium absorption from 

tofu is comparable to that from cow’s 

milk. Tofu is also high in protein and is 

an excellent source of bone-supportive 

magnesium, copper, and zinc. Look for 

firm varieties made with calcium sulfate, 

the most commonly used coagulant. 

Recipe Tips: Mix crumbled tofu with 

chopped scallions, chives, vegan or 

regular mayo, and a pinch of turmeric 

for “egg” salad; thread tofu on skewers 

with mushrooms, tomatoes, and green 

peppers, brush with olive oil and 

grill; marinate cubed tofu in sesame 

oil, tamari, and garlic powder, toss in 

cornstarch, and bake until crispy. 

6Parmesan cheese. All 

cheeses have calcium, but hard, 

aged cheeses have significantly 

more. One ounce of Parmesan cheese 

contains 331 mg of calcium, and hard 

goat, Romano, and Gruyere cheeses 

range from 250 to 300 mg per ounce. 

Edam, part-skim mozzarella, Swiss, 

Muenster, and provolone range from 

150 to 225 mg per ounce. Softer cheese 

such as Brie, Neufchâtel, and soft goat 

cheese are much lower, with about 50 

mg per ounce. Parmesan cheese is also 

a great source of selenium. 

Recipe Tips: Mix grated Parmesan 

with garlic powder and dried rosemary, 

drop by tablespoons onto a baking 

sheet, and bake until crispy for 

grain-free crackers; toss roasted 

Brussels sprouts, delicata squash, and 

red onions with balsamic glaze, then 

shower with shaved Parmesan or 

Romano; arrange thick slices of 

tomatoes on a baking sheet, top with 

grated Parmesan, bake until melted, 

and top with minced basil. 

7White beans. Most beans 

have decent amounts of calcium, 

but white beans top the list with 

161 mg in a one-cup serving. They’re 

also rich in magnesium, copper, zinc, 

and protein. Because beans also contain 

phytates, compounds that interfere with 

the absorption of calcium, soak dried 

beans in water for 6 hours, then drain 

and rinse before cooking to reduce the 

content of phytates. Make a big batch, 

then freeze one- or two-cup servings in 

quart-sized freezer bags. 

Recipe Tips: Sauté white beans in 

olive oil with sardines, shredded 

collards, and Kalamata olives, then toss 

with penne pasta and Romano cheese; 

make a hummus with white beans, 

tahini, garlic, lemon juice, and roasted 

red peppers; mash white beans with 

cooked sweet potatoes for a highcalcium 

twist on mashed potatoes. 


44 • 

MAY 2020

RECIPE 4 HEALTH * 

Dessert lover Arman 

Liew, author of Clean 

Sweets (The Countryman 

Press, 2020) 

and the blog The Big 

Man’s World, believes that, when 

it comes to sweets, healthy substitutions 

cannot sacrifice taste. Ever. 

“After extensively experimenting 

with recipes, I have a firm grasp 

on what works and what doesn’t 

in healthy dessert adaptations,” 

he says. Here’s one of his favorites, 

excerpted from Clean Sweets. 

Deep Dish Skillet Brownie 

Serves 1 

This mini-skillet brownie can be a 

savior any time the sweet tooth strikes. 

It uses easy on-hand ingredients and, 

as it doesn’t contain any eggs, is perfect 

when just undercooked. 

2 Tbs. plus 2 tsp. almond flour 

1 Tbs. plus 2 tsp. cocoa powder 

½ tsp. baking powder 

1 Tbs. granulated sweetener of choice 

(we used NOW Organic Monk Fruit 

Extract Powder) 

1 Tbs. plus 1 tsp. ground flax 

(or substitute 1 large egg) 

1 Tbs. oil of choice 

2 Tbs. milk of choice 

*Chocolate chips for topping, optional 

1. Preheat oven to 350°F. Lightly grease 

mini-skillet or ramekin, and set aside. 

2. In small mixing bowl, add dry ingredients 

and mix well. Add in oil and milk, and 

stir until batter is formed. Top the batter 

with chocolate chips, if using, and bake 

10–12 minutes, or until just cooked in 

center and chocolate chips have melted. 

Per loaf: 320 cal; 8g prot; 29g total fat 



*USE A SUGAR-FREE BRAND LIKE LILY’S SWEETS 

TO MAKE RECIPE PALEO- AND KETO-FRIENDLY. 


eating clean made easy 

Sweet Rewards 

Say hello to the dessert of your dreams! This ooey-gooey brownie is 

super easy to make—perfect when a chocolate craving hits 

make it! 

Photo: Pornchai Mittongtare; Styling: Robin Turk; Food Stylist: Claire Stancer

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COOK WITH SUPPLEMENTS * 

Cherry-Chia and Pistachio Breakfast Bars 

Makes 12 bars 

These dense-and-chewy breakfast bars are fortified 

with protein-rich whey for extended energy on the go. 

Dried cherries add extra flavor and a powerful dose of 

antioxidants. We used chia seeds and pistachios for added 

protein and fiber, plus a healthy dose of omega-3 fats. You 

can swap out the pistachios for almonds, macadamias, or 

cashews, or use pumpkin seeds for a nut-free version. 


easy ways to boost your nutrition 

Go for Protein 

Tired of the same old bacon and sausage? Get your morning dose 

of protein with these whey-infused breakfast bars. 

Garden of Life Organic 

Grass Fed Whey Protein 

1 cup milk 

2 eggs 

2 tsp. vanilla extract 

3 Tbs. chia seeds 

2 cups rolled oats 

½ cup vanilla-flavored whey protein 

powder 

2 Tbs. monk fruit or erythritol 

(optional) 

1 tsp. baking powder 

½ tsp. salt 

¼ cup dried cherries 

¼ cup pistachios 

1. Preheat oven to 375°F. Lightly spray or 

coat an 8x8-inch glass baking dish with 

vegetable or coconut oil. 

2. In medium bowl, whisk together milk, 

eggs, and vanilla extract. Whisk in chia 

seeds and set aside. 

3. In large bowl, combine oats, whey protein 

powder, sweetener (if using), baking 

powder, and salt. Stir wet ingredients 

into dry, mixing until well combined. 

Stir in cherries and pistachios. 

4. Spread batter evenly into prepared 

baking dish, and bake 20 minutes, or 

until firm and golden. Remove from 

oven and let cool completely. Cut into 

12 bars, and serve. 

Per serving: 190 cal; 10g prot; 5g total fat 



Recipe photo: Pornchai Mittongtare; Styling: Robin Turk; Food Styling: Claire Stancer

What a 

difference 

a week makes! 

A week ago, it was a stretchfor her just to think about yoga. 

What you thought was impossible… can be possible. 

Solgar ® N o. 7 increases mobility, flexibility, and range of motion. * 

Even better, it shows improvement in joint comfort within 7 days. 1* 

One small capsule once daily. 

©2020 Solgar, Inc. 

The complete line of Solgar nutritional supplements is available at fine health food retailers worldwide. 

For store locations and additional information, visit solgar.com or call 1.800.645.2246 

*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. 

1. Based on two human studies with 5-LOXIN Advanced® where subjects rated their joint health over time, subjects’ joint health 

improved within 7 days and continued to improve throughout the duration of the studies. 

Individual results may vary. 

5-LOXIN ADVANCED® is a registered trademark of PL Thomas-Laila Nutra, LLC 

U.S. Patent #8,551,496 and patents pending.

Better Nutrition May 2020

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