how to make the BEST BURGERS /// STRESSED TO THE MAX?

5 nutrients that will help

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

wake up!
ENERGIZING

GLUTEN-FREE
BREAKFASTS
like this hearty
homemade muesli

DOES
VITAMIN B12
CAUSE ACNE?
FARM TO
CAPSULE

How a new
organic trend is
changing your
vitamins

ANTI-AGING TIPS
FOR YOUR PETS

Plus! MEN & WEIGHT

HELP FOR MALE EATING DISORDERS, p. 44

SEPTEMBER 2015

| betternutrition.com

10
HIDDEN

CAUSES OF
PAIN, p. 38

Dear Friends,
What an exciting time it is to be involved in health and wellness! Suddenly, we have been
presented with an entirely new paradigm thats dramatically changing our perception of how
our most fundamental physiological processes are regulated within our bodies.
Just a decade ago, no one would have considered that the human microbiome, the collection
of more than 100 trillion organisms living within the intestines of each and every one of us,
would be playing such a pivotal role in supporting immune function, aiding in digestion
and our ability to absorb nutrients from our foods, helping us maintain healthy blood sugar
David Perlmutter, M.D.
Board Certified Neurologist,
#1 New York Times
Best-Selling Author
& Expert in the
Human Microbiome

levels and so many other body activities.

But this is what our most leading-edge research institutions around the world have now
validated. And in retrospect, it comes as no surprise. Considering the fact that 99% of the
genetic material in each of us is bacterial DNA, not the DNA weve inherited from mom
and dad, coupled with the fact that the bacteria living in the gut outnumber the cells of
our body by a factor of ten to one, the powerful sway of the microbiome across all of our
most fundamental life processes is further validated.
I am a board-certied neurologist. And the training and clinical experiences Ive had over the
past 35 years in dealing with brain health, as well as general health, have provided me a strong
platform in terms of practicing medicine using the intense array of modern medicines and other
interventions. But without question, our most powerful allies in maintaining health reside
within us. And as a fellow of The American College of Nutrition, it has become eminently clear
that our choices in terms of food and nutritional supplementation are among the most important
decisions we make. This is especially important from the perspective of how these choices nurture
our microbiome.
The word doctor actually means teacher. As such, I look upon my role as challenging me to do
my ultimate best to provide the widest audience possible with the most meaningful, validated
and actionable information and products to cultivate and sustain optimal health. I am honored
to work with Garden of Life in our quest to achieve this goal. The products we have recently
unveiled are specically designed and formulated to nurture the microbiome, our most powerful
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Yours in health

David Perlmutter, MD, FACN ABIHM

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.

Just what the

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wth of healthy bacteria, support healthy elimination and help maintain already healthy blood sugar levels.

re information visit www.GardenofLife.com

ble at Fine Health Food Stores Nationwide

Empowering Extraordinary Health

SEPTEMBER 2015 / VOLUME 77 / NUMBER 9

Out-of-this-

38 Heal the Hurt

10 TREND WATCH Vitamin K2: Where Heart

Chronic pain affects nearly half of

American adults, and prescription and
over-the-counter painkillers dont begin
to address the issue. Heres a look at
10 common causes of recurring aches
and painsalong with natural remedies
that can provide lasting relief.

44 Men & Weight

As the media bombards us with

images of perfect Adonises with
six-pack abs, more and more men
are developing issues with body
image and food. The good news is
that help is available, but convincing
many men to accept it may be the
biggest hurdle.

50 From Farm to Capsule

You know why organic food is better

for you and your family, but what about
organic supplements? We take a look
at this growing trend, and the push to
bring the most wholesome nutrients
possible to the shelves of your local
health food store.

uf

DEPARTMENTS

fed
tuf
ld S
wor

FEATURES

& Bone Health Meet

Also in this section: the benefits of
hyaluronic acid and the microbiome diet.

20 HOT BUYS Fall Favorites

New products: Potent skin detoxifiers,

sustainable seafood meals, powerful
probiotics, cutting-edge curcumin, and
easy snap biotin tabs.

22 CHECK OUT B Aware

What you need to know about B12

deficiency and ways to address it.

26 ASK THE ND Catch Your Breath

Natural strategies for healthy lungs.

30 SECOND OPINION The Adrenal

Stress Connection
Take our handy quiz to find out if youre
suffering from adrenal fatigue.

fa
l

oB

u rg
ers,

p. 7 0

34 NATURAL PET Anti-Aging for Pets

Simple ways to give your furry friends

a longer, happier life.

36 NATURAL BEAUTY Everythings

Coming Up Roses
Our favorite flower is also a premium
ingredient for healthy skin and hair.

56 GO GLUTEN-FREE Oh Happy Day!

Breakfast ideas that will have you ready

to rise and shine.

60 KITCHEN MATTERS A Taste of Honey

How enjoying honey helps bee colonies.

66 ASK THE NUTRITIONIST Grain on

the Brain
Exploring the link between gluten
sensitivity and neurological disorders.

70 HEALTHY DISH Bodacious Burgers

Light-and-tasty bison burgers make the

perfect late-summer meal.

71 SHOPPING CART Product Spotlights

Six stellar supplements that are at the

top of our shopping list right now.

72 VEG CORNER Meatless Midday Meals

Fast, fresh vegan lunches that will
please even the pickiest eaters.

By Any Other
Name ...

When it comes to healthy

skin and hair, everythings
coming up roses, p. 36.

SEPTEMBER 2015

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

contents |

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2015 American Health, Inc. | 15-AH-1098

www.AmericanHealthUS.com

editors note
YO U R G U I D E T O N AT U R A L L I V I N G

HELP YOUR PETS

LIVE LONGER
I

have two cats, one of whom was recently called elderly by a vet. Elderly?
My spunky, steel-gray cat? The word threw me o guard for a seconduntil
I realized that, in animal years, my 11-year-old cat is denitely a senior. I already
knew this intellectually, but its harder to accept on an emotional level.
The good news for me and other pet owners is that you can help your pets
live longer, healthier lives and thrive as they get older. In humans, unhealthy
habits can shorten our life spansand the same is true for pets, says pet expert
Julia Szabo in Anti-Aging for Pets on p. 34. Szabo shares ve factors that can
help boost longevity in cats and dogs.
One of these tips is to remove grains from your pets diet. If you read the
ingredients panel on a bag of conventional dog or cat food, youll nd that corn,
rice, or some other type of grain is usually one of the rst few ingredients. Grain
aggravates aging arthritic joints, and the best way to avoid thisespecially as
pets grow olderis to go grain-free, says Szabo.
A particular type of grain-free dietthe Paleo dietis thought to be especially
well-suited to dogs. The Paleo Dog Program incorporates many methods of
reducing oxidative stress and slowing the aging process, say Jean Hofve, DVM
and Celeste Yarnall, PhD, authors of Paleo Dog. The food eaten by most dogs
today actually causes increased free radical production, as well as a build-up
of toxins that inhibit cellular function. Their program encompasses diet changes
with a focus on fresh meat, bones, nonstarchy fruits and veggies, omega-3 marine
oils, and other supplements; appropriate veterinary care; sunshine, exercise, and
play; and respect, love, and communication. Go to paleodogbook.com to learn more.
As a side note, Hofves website, littlebigcat.com, is my all-time favorite
resource for holistic cat care.

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Jerry Shaver
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Sherrie Strausfogel
Sam Russo, ND, LAc
Vera Tweed

Contributing Designer Rachel Pilvinsky

Contributing Writers Jeannette Bessinger, CHHC,
Jonny Bowden, PhD, CNS, Joseph
Eastburn, Kim Erickson, Karolyn A.
Gazella, Helen Gray, Karen Jensen,
ND, Emily A. Kane, ND, LAc, Marita
Schauch, BSc, ND, Melissa Diane
Smith, Julia Szabo, Lisa Turner
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Business & Editorial Offices 300 N. Continental Blvd.,Ste. 650
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Sip Your Way Skinny

Visit betternutrition.com to read our Skinny
Smoothies blog. This months column is all about fat
and how it helps spur weight loss. The blog, written by
nutritionist Daniella Chace, MS, CN, features recipes that are
only available online, including CINNAMON APPLE CREAM
SMOOTHIE and COCONUT ALMOND COCOA SMOOTHIE.

SEPTEMBER 2015

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BETTER NUTRITION, ISSN #0405-668X. Vol. 77, No. 9. Published monthly by Cruz Bay Publishing.
300 N. Continental Blvd., Ste. 650, El Segundo, CA 90245; 310-356-4100; fax: 310-356-4111. 2015
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Imagine getting the benet of a

whole growing season in one tablet
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nutrients from the soil, and a whole lot of energy from the sun,
comes the wholesome nutrition that sustains our lives.

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We have always been committed to growing non-GMO

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Even when you grow certied organic non-GMO plants, its
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trendwatch
by Vera Tweed

EAT PROTEIN
AND VEGGIES FIRST
Eating protein and vegetables
before starchier carbohydrates
reduces unhealthy levels of blood
sugar in people with type 2 diabetes,
according to a study published
in Diabetes Care. Researchers
checked blood-sugar levels after
the same meal on two occasions:
in one, carbohydrates were eaten
first, followed by protein, veggies,
and fat 15 minutes later. A week
later, they repeated the process, with
carbohydrates eaten 15 minutes
after the other foods, and found
that 30 minutes after eating, bloodsugar levels were 29 percent lower
when carbs were eaten later.
FLAXSEED LOWERS
BLOOD PRESSURE
Flaxseed lowers elevated blood
pressure, to a degree that significantly
reduces risk for heart disease,
according to a review of 15 earlier
clinical trials, published in Clinical
Nutrition. Researchers found that
when eaten for more than 12
weeks, flaxseed lowered pressure
by 3.10/2.62 mmHg on average.
Earlier research shows that lowering
blood pressure by 3.3/1.4 mmHg
reduces risk of death from heart
disease by 22 percent. The trials
that were analyzed included a
total of more than 1,300 people.
A common therapeutic
amount of ground
flaxseed is one to
two tablespoons
daily, starting
with smaller
amounts and
increasing
gradually,
to avoid
stomach
discomfort from
the extra fiber.

10

SEPTEMBER 2015

Vitamin K2 and
flaxseed are just
two nutrients
that promote
heart health

VITAMIN K2:
WHERE HEART AND BONE HEALTH MEET
Heart and bone health may seem like two dierent issues, but theyre intimately
connected. Studies following nearly 32,000 people found that undetected heart
disease multiplies the odds of bone loss and fractures sixfold, and low bone mass
increases risk of stroke and heart attack. How so?
Both depend upon calcium getting to the right place: into bones and away from
arteries, where deposits of the mineral can be deadly. Vitamin K2, often in short supply,
is essential for calcium to hit its mark. K2 is like an usher in a theater, says Dennis
Goodman, MD, a board-certied cardiologist, director of integrative medicine at NYU
Langone Medical Center, and author of Vitamin K2: The Missing Nutrient for Heart and
Bone Health; It helps calcium bind to the bone mineral matrix, keeping it away from
blood vessels. Vitamin K2 is not well known, and should not be confused with vitamin
K1, which is plentiful in leafy greens and plays a role in blood clotting.
Our body does not make enough K2 and we cant get enough in our diet, says
Goodman. Natto, a popular fermented soy food in the Japanese diet, is the only rich
food source, with about 1,100 mcg per 3.5-ounce serving. But with a Western diet, a
minimum daily benecial amount of 45 mcg would require eating 8 pounds of beef
or drinking 1.32 gallons of milk.
What to do: Goodman recommends taking up to 180 mcg daily of a special form
of K2, called MK-7, menaquinone-7, or a patented form,MenaQ7. In addition
to maintaining healthy bones, he says, You can be preventing or at least retarding
calcication of blood vessels.

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trendwatch

Need a Break? Go Fishing!

Summer may be ending, but that doesnt mean you cant take a break.
No longer just a mans sportone-third of those who fish are women
fishing is a great way for the whole family to get outdoors. Just the act of
fishing gets you moving, and in some locations, you might hike, paddle,
or bike to get to a favorite spot. One study found that the movement
of fly-casting is particularly good for breast cancer survivors, and other
research found that fishing delivers these other benefits:

> Stronger bonds with friends and family

> Reduced stress
> Improved self-esteem
> Better mood
> Reduced symptoms of PTSD, including less guilt and hostility
To find fishing spots and information
about rules and regulations in each
state, fish stocking reports, maps,
directions, and camping information,
visit fishintrips.net.

DO B VITAMINS HELP THE ELDERLY?

There has been conflicting evidence about whether or not B vitamins protect the brain,
but a new study, published in the American Journal of Clinical Nutrition, sheds some
light. For two years, researchers gave 168 elderly people who were experiencing
mild mental decline either a placebo or daily B vitamins800 mcg of folic
acid, 20 mg of B6, and 500 mcg of B12. Brain scans showed that compared to
the placebo, brain shrinkage was 40 percent less among those who took B
vitamins and had high levels of omega-3 fatty acids, found in fish oil. B vitamins
with low omega-3 levels did not produce improvement. Therapeutic amounts of
fish oil generally start at 1,000 mg daily of a combination of EPA and DHA.

51%

Thats how many Americans are trying

to eat healthy, and just as many are
confused about the science behind
nutritional recommendations, according
to a survey of more than 3,000 people
by DSM, a company that makes dietary
supplement ingredients. Although most
people are familiar with vitamins D and E,
only half are familiar with the beneficial
omega-3 fats in fish oil: EPA and DHA.

12

SEPTEMBER 2015

1st

San Francisco is the first city in the

nation to pass a city law requiring
warnings on ads for sodas and other
sugary drinks, noting that they contribute
to obesity, tooth decay, and diabetes.
The new law applies to ads on billboards,
buses, taxis, and walls within city limits.
The idea is to educate consumers, hopefully leading to healthier choices.

5%

Thats the average increase in

resting metabolismthe rate at
which you burn calories while doing
nothingafter a nine-month weighttraining program, according to a study
published in the European Journal of
Clinical Nutrition. Weight training worked
all the major muscle groups, between two
and three times per week. Exact increases
in metabolism varied among individuals.

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trendwatch

Spotlight on Hyaluronic Acid

Hyaluronic acid (HA) is found naturally in your skin, as well as in the fluid that
lubricates and cushions joints. But by the time you hit 50, youre left with only
half the HA that you had in high school. The result? Stiff, painful joints and
dry, sagging skin that is more vulnerable to damage. HA attracts and holds
water, which plumps up the skin so that fine lines and wrinkles are less visible.
For joints, HA has been shown in studies to reduce pain and improve function
in people with osteoarthritis.
You can benefit from HA in topical and supplement forms. Here are a few
products to try.
Cogent Solutions Group
Baxyl Hyaluronan
This liquid form of HA
contains MHB3 Hyaluronan, a proprietary
hyaluronan biopolymer.
High concentrations of
hyaluronan are found in
synovial fluid and cartilage, and this formulation
has been shown in studies
to promote healthy cartilage
and enhance joint function. Its also vegan.
Natures Way
Hydraplenish plus MSM
Whether you want to
soften and smooth your
skin or ease joint pain, this
supplement can help. Its
a blend of HA, collagen,
chondroitin sulfate, and
MSM, which also supports
hair, skin, nail, and joint
health. One online reviewer said
Hydraplenish not only reduced knee pain,
but it also relieved her chapped lips.

GOOD SKIN FROM WITHIN

Hyalogic
HylaVision
Almost 95%
of the eyeballs
fluid is made
up of HA. But
as you age and
HA production
decreases, you
can experience dry eyes as a
result. HylaVision is designed to cushion
and lubricate delicate eye components.
Hyaluronic acid is combined with nutrients
essential for healthy vision: zeaxanthin,
lutein, zinc, and vitamins A, C, and E.
MyChelle Dermaceuticals
Ultra Hyaluronic
Hydrating Serum
This silky serum just feels
good going on skin. It works
in a few ways to improve
skin: natural hydrators,
including hyaluronic acid
and rosehip seed extract,
quench, smooth, and plump
dry, sensitive skin. Use before
applying moisturizer.

While popular injectable fillers such as Juvederm and Restylane can significantly
enhance your levels of HA, taking an oral HA supplement can boost your skins moisture
content. One study by researchers at the University of Michigan, Ann Arbor, also found
that along with hydrating and firming skin, HA stimulates the creation of collagen.

trendwatch

what is the microbiome?

Microbiomeits one of the top buzzwords in natural health circles right
now. But you might be wondering just
what, exactly, it is. Raphael Kellman,
MD, delves into the topic in his new
book, The Microbiome Diet. The author,
who is an internist and natural health
pioneer, excels at turning complex
science into easy-to-understand,
reader-friendly information.
So what is the microbiome? Essentially,
the term encompasses trillions of tiny
microbes that live within your intestines
and have an intimate connection to
your health. When your microbiome
is healthy, so are you. But if its out of
balance, you feel itsugar cravings, an
inability to lose weight, depression, and
weight gain are just some of the symptoms.

Your metabolism, hormones, and cravings

are all drastically aected by the state of
your microbiome.
Kellmans book tells how to restore
gut health through diet, lifestyle changes,
and supplement use. Several recipes are
included, as well as pantry and shopping
lists. Probiotic supplements are a
big part of the plan, as these friendly
bacteria are crucial for achieving a

healthy microbiome. By
cultivating a
symbiotic andd
harmonious
relationship
with your
o will
ill reap
microbiome, sa
sayss Kellman
Kellman, you
tremendous health benetsone of them
being permanent weight loss.

Try It! ENZYME PROBIOTIC COMPLEX

Win a bottle of American Healths Enzyme Probiotic Complex. This unique

complex combines 2 billion bio-active probiotics with important digestive
enzymes. Both nutrientsprobiotics and enzymesare part of Kellmans
healthy microbiome plan. To enter, email your name and address, with
Enzyme Probiotic Complex as the subject line, to betternutritionfreebie@
gmail.com. Five readers will be selected at random to win a full-size bottle.

Putting Health In Order

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When it Comes to Choosing Your Childs

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20

SEPTEMBER 2015

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check out |

GUIDE TO CUT TING - EDGE SUPPLEMENTS

B AWARE

Recognize the signs of a B12 deficiency

and learn how shots and supplements
differ |
by Vera Tweed

ou can die of a B12 deciency,

says Sally Pacholok, RN, the lead
author of Could It Be B12?: An Epidemic
of Misdiagnoses. While she isnt suggesting
that everyone rush out and get a B12
shot, Pacholoks experience as a nurse
has demonstrated that many serious
B12 deciencies are undiagnosed, leading
to unnecessary drug prescriptions
and suering.
To help right these wrongs, she
cofounded an educational web site, B12
Awareness (b12awareness.org). Theres
a severe knowledge decit in the health
care community, she says. For one thing,
the possibility of a B12 deciency is not even
considered in many situations, especially
in cases of depression, other mental
disorders, and neurological problems.
For another, when tests are done, they are
typically inadequate and lead to a false
conclusion that no deciency exists.

What B12 Does

B12 is an essential vitamin that is used to

convert carbohydrates into fuel, maintain
healthy nerve cells, make red blood
cells, maintain the bodys genetic material,
utilize iron, and produce compounds
that affect the immune system and
neurological function.
Symptoms of a shortfall can include
fatigue, weakness, weight loss, loss of
appetite, numbness or tingling in the
hands or feet, a sore mouth or tongue,
and neurological symptoms such as
poor balance, depression, poor memory,
confusion, and dementia. In infants, B12
deciency can delay development and
cause movement disorders. In both children
and adults, a deciency can underlie
megaloblastic anemia, a blood disorder.

22

SEPTEMBER 2015

Sublingual
B12 may
be just as
effective [as
B12 shots] if
you arent
treating
a medical
condition.

Who Is at Risk?
Since animal foods are the main dietary
source of B12, some vegetarians and vegans
should seek out foods fortied with the
vitamin, or take supplements. Additionally,
says Pacholok, there are several reasons
why the body may not absorb adequate
amounts of B12, including:

> Low stomach acid, due to age or

acid-suppressing medications;

> Taking metformin, a diabetes drug;

> Getting nitrous oxide for anesthesia;
> Gastrointestinal conditions such as

ulcers, Crohns disease, celiac disease,

or other malabsorption syndromes;
> Intestinal or bariatric surgeries; and
> Eating disorders.
In addition, some people have a
genetic polymorphism that prevents
their bodies from moving B12 through the
bloodstream. And people age 65 or older

are at greater risk of atrophic gastritis,

a condition that interferes with B12
absorption. Where absorption is a
problem, shots may be the only option.
If you have a medical condition and
suspect a B12 deciency, Pacholok recommends getting testedbefore taking any
supplements, which would skew results
for serum B12 and methylmalonic acid,
a substance that is elevated when B12
is lacking.

What About Shots?

If you want shots because they make
you feel better, thats okay, says Holly
Lucille, ND, RN, a naturopathic doctor in
Los Angeles (drhollylucille.com). Its a
pretty safe injection to get without testing.
Any excess of the vitamin is simply
excreted, and is not toxic. In fact, the risk
of toxicity is so low that the Institute of
Medicine, which sets safe upper limits
for nutrients, did not set such a limit for






















 


















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B12 because, it wrote, no adverse eects
have been associated with excess vitamin
B12 intake from food and supplements
in healthy individuals. But more doesnt
necessarily mean better, either.
You can also get shots and take
supplements in between, says Lucille.
However, she adds, sublingual B12which
is absorbed in the mouth, not the digestive
systemmay be just as eective if you
arent treating a medical condition.
Lucille recommends methylcobalamin,
the active form of B12. Cyanocobalamin,
the most common type of B12, must be
converted into the active form in your body,
and not everyone does this eciently.
Doses range from 500 to 5,000 mcg daily,
or at least three times per week, with the
higher dose after age 50.

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CAN B12 TRIGGER ACNE?

In some people, too much B12 from supplements, in

either an injected or oral form, can trigger acne. This
has been known for some time, but a recent study
at the University of California, Los Angeles, has begun
to shed some light on the underlying mechanism.
When researchers gave B12 shots to 10 healthy
people, one of them broke out with acne a week
later. Analysis of naturally present bacteria in their
skin showed that B12 changes the way some bacteria
behave, and in some cases, those changes result in
an acne flare-upbut its easily reversible.
I have seen, in the research and in my own clinical
experience, that a decrease in the dosage has corrected
the acne, says Lucille. Or, you may need to stop taking
supplements for a while. How long depends on your
individual reaction. There isnt a hard and fast rule.

Bricker Labs
B-12 Blast

Vera Tweed has been writing about nutrition, fitness, and healthy living since 1997. She specializes in covering research and expert
knowledge that empowers people to lead better lives. She is the author of numerous books, including Hormone Harmony and the Users
Guide to Carnitine and Acetyl-L-Carnitine.

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effects of aging. RegActiv formulas combine ME-3 with other established condition-specic ingredients for synergistic
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ask the naturopath |

ANSWERS TO YOUR HE ALTH QUESTIONS

CATCH YOUR BREATH

Emily A. Kane, ND, LAc, has a

private naturopathic practice in
Juneau, Alaska, where she lives
with her husband and daughter.
She is the author of two books
on health, including Managing
Menopause Naturally. Visit her
online at dremilykane.com.

Foods, supplements, and tests that can make a world of difference for
asthma sufferers |
by Emily A. Kane, ND, LAc

Q:

It seems like more people

have asthma or breathing
problems these days. I dont feel like
I can change the pollution levels, so
how do I protect my lungs? Jackson L.,

Take 1020
minutes every
day to practice
slow, deep
breathing,
ideally in fresh
air. Your lungs
will benefit
greatly.

New Orleans

sthma is part of a group of lung

diseases called chronic obstructive
pulmonary disease (COPD). Theres no
question that asthma is on the rise worldwide, and this is largely due to pollution
and living out of balance with nature.
Cockroach droppings are a leading cause
of asthma in urban areas, and common
house dust is a frequent cause of lung
irritation. Keeping on top of basic housework (vacuuming carpets and sweeping
oors, ideally daily) can eliminate some
of the problem, but many environmental
allergens pose a challenge because we
cannot single-handedly change the air
around us. Using air ltration systems
such as HEPA lters can be helpful.
Asthma represents two problems: First
there is lung irritation or inammation.
Second there is bronchoconstriction, which
means the tiny tubes in the lungs become
constricted and inhibit optimal airow. To
improve or heal asthma, both of these issues
need to be addressed. Often people will get
steroidal puers, which ease inammation
in the short term, but weaken and damage
lung tissue over time. Natural anti-inammatories that can help include the following:
> Flaxseed or cod liver oil (1 Tbs. daily);
> Turmeric powder ( tsp. daily);
> Dark leafy greens;
> Lemons (add an entire lemon with
other fruits for a tangy smoothie);
> Quercetin (a bioavonoid found in apple
skins and inner skin of red onions);
> Matcha (green tea powder); and
> Vitamin C (13 grams daily).

26

SEPTEMBER 2015

Avoiding irritants and practicing deep

breathing are the mainstays of managing
tight lungs and keeping airways open.
Having said that, there are some natural
emergency measures that may help.
Anything that acts as a vasoconstrictor,
such as caeine, tends to be a bronchodilator. Therefore, a shot of espresso may
help open up your airways in a pinch if
you have wheezy breathing. This isnt an
excuse to get hooked on coee, nor is it a
replacement for a rescue inhaler.
Dipping your face in cold water
will push a burst of oxygen into the
bloodstream. Fill a sink with cold water.
Breathe in as deeply as possible, then
place your face into the cold water
and slowly breathe out until you need
to come up for air. This can clear a
threatened asthma attack. Aspirin and
NSAIDs can induce asthma attacks and
should be strictly avoided by asthmatics.

Food Allergies & Your Lungs

Food allergens can weaken your ability to
manage lung allergens, and food irritants
cause inammation throughout the body,
including in the lungs. The big 9 allergenic
foods are wheat, dairy, soy, corn, coee,
tomatoes, shellsh, peanuts, and eggs.
To determine whether any of these
foods are irritating your system, commit
to a hypoallergenic diet for at least 14 days.
Completely eliminate the common allergens
from your diet, and focus on mono-food
meals (e.g., some sh, an apple, a pile of
steamed zucchini) at least once daily,
with additional meals built around fresh
produce. This may not be easy, but its not
impossible. There are many resources to
help, including NoWheatNoDairyNoProblem.com, WheatBellyBlog.com, and The
Fasting Diet by Steven Bailey, ND.
After eliminating potential food
allergens for 23 weeks, begin reintro-

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ask the naturopath

ducing foods into your diet one at a time.
Bloating, fatigue, moodiness, wheezy
breathing, diarrhea or constipation, and
even joint pain are all signs of a food
allergy. Keep a journal and note how you
feel when reintroducing these foods. If
this exercise doesnt provide insight or
relief, you may be a good candidate for
an MRT/LEAP test, a blood analysis that
assesses the impact of many foods on a
variety of immune parameters. [Editors
note: learn more at nowleap.com.]

Natural Strategies
for Healthy Lungs
In addition to identifying and eliminating
allergens, there are many natural ways to
optimize lung function. Healthy lungs are
like sponges, and require a good amount
of moisture. Drink half your body weight
(convert pounds to ounces) of pure water
every day. Other healing liquids for the

Eating some raw food every day is crucial for overall

healthand for strong lung function too.
lungs include green tea and diluted superfood concentrates such as resveratrol
or black cherry extract. Stay away from
full-strength fruit juices, however, as they
tend to increase blood sugar.
Eating some raw food every day is
crucial for overall healthand for strong
lung function too. Raw foods such as
organic apples, salads, and sprouts are
typically high in enzymes and ber, and
make great additions to your daily menu.
Botanical medicines that support
lung function include lobelia, gumweed,
euphorbia, skullcap, angelica, and licorice.
Licorice, in particular, helps increase
the half-life of the bodys natural antiinammatory hormone cortisol without
the tissue-thinning, diabetes-causing side

eects of synthetic cortisonethe most

widely used asthma drug. (Natural cortisol,
which pharmaceutical cortisone attempts
to mimic, is produced by the cortex, or outer
portion, of the adrenal glands.) Known as
gan cao in traditional Chinese medicine,
licorice is also a potent antiviral, ulcer-healing, and adrenal-supportive herb.
Finally, it may seem obvious, but
dont smoke. Anything. And take 1020
minutes every day to practice slow, deep
breathing, ideally somewhere outside
with fresh air. You can do your slow
breathing seated, or make it a moving
meditation, otherwise known as exercise.
Your lungs will benet greatly from
regular, healthy workoutsjust like the
rest of your body.

by
















 


 

















 
 
 





 

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second opinion |

A NATUR AL POINT OF VIE W ON HE ALING

THE ADRENAL STRESS CONNECTION

Caused by chronic stress, adrenal fatigue is one of the most prevalent

conditions of our time. Learn the signs and how supplements can help
you reverse it |
by Karen Jensen, ND, and Marita Schauch, BSc, ND

t is interesting that many people have

never heard of the adrenal glands,
considering they command the most
powerful hormones that aect your body
and your life. You cannot live without
your adrenal hormones, and how well you
liveyour quality of lifedepends a great
deal on how your adrenal glands function.

Adrenal fatigue
occurs when
the adrenal
glands are no
longer able
to adequately
adapt to stress.

Adrenal Fatigue 101

Triggered by acute or chronic stress,
adrenal fatigue is one of the most
prevalent conditions in our time, yet its
rarely diagnosed in Western medicine,
despite being described in medical texts
as far back as the 1800s.
Adrenal fatigue occurs when the
adrenal glands are no longer able to
adequately adapt to stress. The stressors

ADRENAL STRESS INDICATOR

Write the number 1 beside symptoms you have had in the past, 2 beside symptoms that occur occasionally, 3 beside symptoms that occur often,
and 4 beside symptoms that occur frequently. Add up the total score.
Blurred vision/spots in front of eyes

Inflammatory conditions (arthritis, bursitis)

Weight gain or weight loss

Hormonal imbalances (e.g., thyroid

problems)

Nervousness, depression, irritability,

anxiety, or anger

High or low blood pressure

History of asthma bronchitis

Shortness of breath/yawning (air hunger)

Prolonged exposure to stress (job,

family, illness, caregiving)

Cold hands and feet

Headaches

Insomnia/frequent waking

Environmental or chemical exposure

or sensitivities
Hypoglycemia/blood sugar
problemsmood swings
Food allergies
Poor concentration/memory
problems (Alzheimers disease)
Low energy/excessive fatigue
Post-exertion fatigue
Dizziness upon standing (or fainting)

30

SEPTEMBER 2015

Low back pain, knee problems, sore muscles

Excessive urination
Excessive perspiration or no perspiration
Heart palpitations
Edema of extremities or general edema
Eyes light sensitive
Cravings: sugar, salt, coffee or other
stimulants
Alcohol intolerance
Recurrent colds or infections
Digestive problems, ulcers

Total Score
If you scored

> Between 30 and 50: Youve received an

early-warning indicator that your adrenals

are starting to weaken.

> Between 50 and 80: Start with adrenal

support supplements.

> Between 80 and 100: Your adrenals are

taxed. You may want to take an adrenal

glandular product (available at health food
stores) with the other adrenal supplements
mentioned here.

> Over 100: You are suffering from adrenal

exhaustion and will require long-term
adrenal support.

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second opinion
are variedranging from emotional,
nancial, and psychological to environmental and infectious. The most common
symptom is low energy. Many adrenal
fatigue patients may appear normal, but
in reality, they have to push themselves
or use stimulants (e.g., caeine or sugar)
to keep going.
There are many early symptoms that
can indicate changes in normal cortisol
rhythms, reecting pre-clinical adrenal
problems. To determine your risk for
adrenal fatigue, see how you score on the
Adrenal Stress Indicator (p. 30).

5 Supplements That Treat

Adrenal Fatigue & Stress

> B-complex vitamins help support

the nervous system. Pantothenic acid,

in particular, is important for energy
production, helping convert glucose
into energy. Use 12 capsules per day.
You can also take an additional 500 mg

of pantothenic acid, three times daily.

> Vitamin C is very important because

it is used in the formation of adrenal

hormones such as cortisol. During
times of stress, the bodys requirement
for vitamin C can increase 10 to 20 fold.
Use 2,0004,000 per day.
> Magnesium is important for energy
production of every cell in your body
and essential for adrenal gland recovery.
Use 200800 mg daily.
> GABA (gamma-aminobutyric acid) is
a neurotransmitter and works like a
brake during times of runaway stress.
Stress excites the nervous system,
causing irritability, restlessness, anxiety,
insomnia, seizures, and movement
disorders. GABA helps to regular brain
chemistry. Use 100200 mg per day.
> Rhodiola (Rhodiola rosea) is an herb
that supports the cardiopulmonary
system by preventing the over-release of
catecholamines from the adrenals during

stress. Rhodiola also supports healthy

aging, energy, emotional well-being,
and immune system function. Use alone
or as part of an adrenal health formula,
and follow label directions for dosage.
Country Life
GABA Relaxer

Natural
Factors
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Adrenal Health

Karen Jensen, ND, and Marita Schauch, BSc, ND, are

co-authors of The Adrenal Stress Connection: Second
Edition, from which this article was excerpted.

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natural pet |

NUTRITION FOR DOGS & C ATS

ANTI-AGING FOR PETS

These healthy tips can help increase the
lifespan of your dog or cat | by Julia Szabo

n humans, unhealthy habits can shorten

our life spansand the same is true
for pets. Help to ensure your pet leads a
long and happy life with this health and
tness plan for dogs and cats.

Four-Footed Fitness
Exercise is just as important for pets as
for people, so make sure your dog gets
plenty of quality outdoor time, with lots
of heart-healthy walking and running.
If your cats are not outdoorsy types,
provide them with fun, wall-mounted
shelves. Cats are arboreal creatures that
enjoy climbing, and it helps them stay
in shape. Or, try placing your cats food
in a maze-like interactive feeder; this
turns mealtime into a game that appeals
to their feline hunter-gatherer instincts.
Its fun to watch them pounce on their
meals, retrieving them morsel by morsel!

Go Grain-Free
Feeding dogs and cats a grain-free diet
can help to prevent inammation from
shortening their lives. Grain aggravates
aging arthritic joints, and the best way
to avoid thisespecially as pets grow
olderis to go grain-free. To help prevent
diabetes and cancer, make sure that your
pets diet contains no corn, which is fattening and high-glycemic.

Healthy Treats
When it comes to human food treats,
try sardines packed in water, as well as
pet-safe veggies such as celery, carrot,
broccoli, cauliower, and baked sweet
potato. And certain spices are just as good
for your dog or cat as they are for you. My
dogs favorites are cinnamon and turmeric.
Theyre anti-inammatory and help to
prevent cognitive decline. My dogs love
the way these spices make food taste.

34

SEPTEMBER 2015

A comfortable, supportive bed is just as

good for your pet as it is for you.
Oral Health
Oral health is the gateway to overall wellness. To keep your animals chompers in
peak condition, try brushing their teeth
with coconut oil, which is antibacterial
and great for oral health in both pets
and people. A bonus: Coconut oil makes
the chore of tooth-brushing easier and
more enjoyable for brusher and brushee,
because I have yet to meet the dog or cat
who doesnt love the irresistibly sweet
taste! (I often soup up my pets kibble
with coconut oil, too.)

Paws to De-Stress
Stress is a silent killer for people and
pets. Try adding homeopathic ower
essences to water bowls (try Bach Rescue
Remedy) and playing soothing classical
music if pets are anxious (e.g., on the 4th
of July, when the loud noise of reworks
may upset them). And let them know
they are loved. When pets feel loved,
they feel great, with a healthy immune
response and zest for lifeand all that
spells greater longevity. Talk to your pets
and spend as much quality time with
them as humanly possible. But when you
must leave them home alone, make sure
they have plenty of toys to keep them
occupied. And when its time for them to
sleep, provide them with cuddly, supportive

beds so theyll have sweet dreams. This

way, you can rest easy too, knowing
youve done all you can to extend your
beloved pets lives to the fullest.

KEY SUPPLEMENTS

> A high-quality FISH OIL formulated

>
>

>

for pets helps to maintain health on

many levels. But make sure to use oil
made just for pets, as fish oil products
for people often contain rosemary
oil, and thats not good for cats.
Try: Nordic Naturals Omega-3 Pet.
PROBIOTICS for pets are key for a
healthy immune system.
To prevent geriatric cloudy eyes in
senior dogs, MILK THISTLE works
wonders, and it also supports the
liver and kidneys.
HAWTHORN can help to keep your
pets heart strong. Cats can be finicky,
but powdered supplements are easy
to administer to dogs; simply sprinkle
the capsule contents over food moistened with fish oil (half a capsule for
smaller dogs).

Julia Szabo is a journalist and healthy living advocate

whose articles have appeared in the New York Post,
Cesars Way, Dogster.com, and Catster.com. She is the
author of seven books, including her latest, Medicine Dog.

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EVERYTHINGS COMING UP ROSES

A few of our favorite rose beauty products, including
rosehip oil, prized for its moisturizing benefits |
by Sherrie Straus-

uch of the allure of the rose lies in

its delicate scent, and many organic
beauty products rely on the ower in
lieu of articial fragrances. But the roses
beauty benets are much more signicant.
Damask rose (known for its rich, potent
scent) and cabbage rose (characterized by
a light, sweet scent) are the most common
species used in beauty products. Both are
valued for their oils, which are extracted
from the ower. Rose essential oil is
expensiveit takes tens of thousands of
rose blossoms to yield one ounce of pure oil.
But rose essential oil is one luxury item
worth its steep price tag: The oil, which is
rich in vitamin C and other nutrients, is an
excellent moisturizer for dry skin. Many
aestheticians believe its ideal for mature
skin. Rose essential oil also contains antiinammatory, antiseptic, and astringent
qualities. This makes it helpful for treating
certain skin conditions, including acne,
rosacea, psoriasis, and eczema.
Rosehip oil is another popular beauty
ingredient. Extracted from the seeds of the
wild rose bush, rosehip oil is packed with
omega-3 and omega-6 fatty acids. These
benecial fats can help repair and regenerate
skin cells, improving the appearance of
scars, burns, blemishes, and age spots.
Rosehip oil also contains beta-carotene and
tretinoin, a retinoic acid that helps diminish
lines, wrinkles, and other signs of aging.
Rose water is made by steaming small
batches of rose buds to release a volatile
therapeutic compound. The essential oil is
drawn o, and micro molecules of essential
oil and constituents from the ower are
captured. Rosewater has antibacterial
properties and helps balance skin. As a
natural astringent, rosewater helps tighten
pores without causing dryness. This
sweet-smelling water naturally conditions
hair and helps promote hair growth.

36

SEPTEMBER 2015

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Aura Cacia Organic Rosehip Oil with
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Create a calming facemask from rose petals. Soak 810 petals in 3 Tbs. of water for
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Sherrie Strausfogel is the author of Hawaiis Spa Experience: Rejuvenating Secrets of the Islands. Her articles about beauty, spas, health, cuisine, and travel have appeared in more
than 100 magazines, newspapers, guidebooks, and websites. She is based in Honolulu.

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HEAL
THE
HURT

Do you have some type of chronic

pain? Get to the root of it with these
10 hidden causes of pain
k BY VERA TWEED

early half of American

adults have experienced
some type of recurring pain in
the past 12 months, according to a Gallup
survey of more than 350,000 people,
and the national costs, including health
care and time o work, total between
$560 and $635 billion annually.
For chronic or recurring pain, treatment
often masks symptoms with pain medications rather than seeking to identify
and correct underlying causes, which
require treatment from a health care
professional in some cases, and lifestyle
changes in others. These 10 causes are
frequently ignored or hidden.

38

SEPTEMBER 2015

Low Thyroid

Achiness is one of the main

symptoms of low thyroid, says Nancy
Evans, ND, of Holtorf Medical Group,
an integrative medical practice in
California, Georgia, and Pennsylvania
(holtorfmed.com). Morning stiness,
sore soles of the feet, fatigue, weight
gain, and depression are other common
signs. Taking a multi with iodine and
getting 200 mcg of selenium daily helps
to maintain thyroid health for some
people. Unfortunately, conventional
doctors may misdiagnose thyroid hormone
deciency as normal, leaving many
people without relief. For treatment
information and to take an online thyroid
test, visit the National Academy of
Hypothyroidism at nahypothyroidism.org.

Low Sex Hormones

In women who are approaching

or have gone through menopause,
low estrogen, which triggers hot ashes
and other uncomfortable symptoms,
can eventually cause achiness. It starts
with a parched, dry feeling in the hips,
says Evans. To prevent or reverse it,
she recommends taking 150 mg daily
of Pueraria mirica, available as an
individual supplement and in formulas.
As men get older, low testosterone
can lead to unusual soreness after
exercise, as well as less strength and
stamina. Evans recommends taking
1,000 mg daily of Tribulus terrestris and
2,000 mg daily of l-arginine. If arginine
triggers a herpes outbreak, take 2,000
mg of l-lysine, twice daily, and then
5001,000 mg daily for maintenance.
For both men and women, if supplements
dont help, Evans recommends getting
hormone levels tested by an integrative
or naturopathic health practitioner.
To nd one in your area, visit acam.org
or naturopathic.org.

SEPTEMBER 2015

39

Chronic Infections

A chronic infection, such as

Epstein-Barr, can underlie chronic
pain and needs to be diagnosed and
treated by a knowledgeable health
care professional. Lyme disease, the
fastest-growing bug-borne infectious
disease in the United States, is often
overlooked and can mimic serious
conditions, including Alzheimers and
other neurological disorders.
Although Lyme disease is transmitted
by ticks, less than half of patients recall
having been bitten or have the telltale
red rash shaped like a bulls-eye. Joint
pain can eventually develop, usually in
a few of the large joints,. Most often one
or both knees hurt, intermittently or
constantly. Eective treatmentwhich
conventional physicians may not be
trained to deliverrequires an integrative
approach, including targeted antibiotics
and nutrients to support the immune
system. To nd a knowledgeable physician,
visit ilads.org.

Sugar

Sugar can be a huge cause of the

inammatory process and pain, including
headaches, says Evans, who recommends
eliminating all sources, including sodas
and other sweetened drinks, and processed
carbohydrates such as rened breads,
cakes, crackers, cookies, and pastas. Some
people need to eliminate all grains. Eat
healthy fats in sh, organic or grass-fed
meat and poultry, and olive oil, as well
as plenty of vegetables. In addition,
supplement daily with sh oil, enough to
get 2,0003,000 mg of the combination
of EPA and DHA (amounts are listed in
the Supplement Facts panel). Consult
with your doctor if you are taking any
anticoagulant (anti-clotting) medications.

Body Fat

Weighing too much is a purveyor

of inammation, and drops your threshold
of pain, whether its from rheumatoid
arthritis or an ingrown toenail, says
Joe Colella, MD, author of The Appetite
Solution and a specialist in bariatric
surgery and nutrition. Internal belly fat

40

SEPTEMBER 2015

NATURAL PAIN RX

Prescription and over-the-counter drugs can make chronic pain worse, since many medications
are designed to block the transmission of pain from the site to the brain, and over time,
nerves send even stronger pain signals, says Dave Foreman, RPh, ND, known as The Herbal
Pharmacist (herbalpharmacist.com). Natural remedies dont block nerve signals, but work
chiefly by reducing inflammation that underlies and drives the sensation of pain. Although
many medications are also anti-inflammatory, they typically raise the risk of stomach bleeding,
while natural remedies do not have the same worrisome side effect.
OVERALL PAIN RELIEF

As an overall natural pain reliever, Foreman recommends Perluxan, a patented extract of

hops. It works on five different levels of inflammation and is also a really good antioxidant,
he says. Studies have found that 1,000 mg of Perluxan reduces pain-causing chemicals in
the human body about as much as 400 mg (typically two tablets) of ibuprofen, but is safer.
Perluxan (also called hops with 30% alpha acids on supplement labels) is generally
found in formulas, along with other anti-inflammatory herbs such as turmeric, ginger, white
willow bark, and the enzymes bromelain, papain, and serrapeptase. These enzymes aid in
digestion, but also have an anti-inflammatory effect in the whole body, and are especially
helpful in reducing muscle pain. Take enzymes between meals for pain relief.
Each one of these approaches pain and inflammation in a very similar yet different way,
says Foreman. The net result is a synergy that is more effective than one single ingredient
for relief from both temporary and chronic pain.
JOINT REMEDIES

Studies have shown that several supplements target joint stiffness and pain when taken
consistently. Expect relief in about two weeks or so. These include:
Celadrin (1,000 mg daily): A fatty acid, it decreases inflammation, lubricates cell membranes,
and helps restore fluids that cushion joints and bones.
Glucosamine sulfate (1,500 mg daily): A natural building block of cartilage in joints,
glucosamine slows breakdown of cartilage and stimulates its growth. Since it works in
a somewhat different way than Celadrin, the two are synergistic. Glucosamine is often
taken with chondroitin (4001,200 mg daily), which also helps to lubricate joints.
Other helpful supplements for joint health include hyaluronic acid, types 1 and 3 collagen,
BioCell Collagen, curcumin, and MSM.
TOPICAL RELIEF

Topical creams work by calming inflammation and pain, and they can be applied to any
painful part of the body where there is no open wound. Try Celadrin, arnica, or capsaicin
creams for pain. Balms and creams made with pain-relieving Chinese herbs also are
effective and fast-acting. For best results, combine topical creams with oral supplements.

Sometimes pain is inevitable,

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generates the most

inammation, but any
gain of 510 pounds is,
he says, an alarm bell.
Many patients who
seek bariatric surgery
dont actually need it, but
dont realize that sugar
drives weight gain. To lose
weight, Colella recommends gradually
eliminating sugars and rened carbohydrates, getting 3040 percent of your
calories from lean protein, eating protein
before other foods at every meal, and
getting regular exercise.

Lack of Sleep

Some studies show that 80

percent of us dont get enough sleep,
says Colella, Yet lack of sleep increases
stress hormones and leads to inflammation. One study found that getting
extra sleep reduced pain sensitivity as
much as 60 mg of codeine. In addition
to allowing enough time for sleep,
Colella recommends skipping caffeine
after noon and turning down the
thermostat to keep your bedroom
temperature no warmer than 69 degrees.
We get more restorative sleep in
cooler environments, he says.

One study found that

getting extra sleep reduced
pain sensitivity as much as
60 mg of codeine.

Food Intolerances

A delayed reaction rather than

an immediate, life-threatening one,
intolerance of certain foods can damage
the intestinal lining, allowing food
particles to seep into the circulatory
system and trigger inammation and
pain. By identifying food intolerances,
you can avoid these oending agents
and allow your body time to repair
itself, so that your defense mechanisms
are up and running and the inammatory
cycle is put to a halt, says Lauren
Beardsley, ND, of Integrative Health in
Scottsdale, Ariz. Oending foods can be
identied by an elimination diet or by
testing, best done with a naturopathic
health professional.

Food Additives

Food additives and preservatives

have been linked to a variety of chronic

5 Products to Ease Your Pain

pain conditions, ranging

from bromyalgia and
joint pain to migraines,
says Beardsley. These
disguised substances can
lead to the disruption of
nerve communication,
congestion of lymphatic
drainage, and generalized
inammationall of which can manifest
as chronic pain. Chief ones to avoid are
articial sweeteners and MSG, disguised
under many names on food labels,
including hydrolyzed protein, textured
protein, and yeast extract. For a list of
MSG sources, visit truthinlabeling.org/
hiddensources.html.

Calcium-Magnesium
Imbalance

Symptoms of magnesium deciency

and calcium excess include migraines,
other headaches, muscle pain, arthritis,
irritable bowel syndrome, neck pain,
back pain, nerve pain, painful periods,
post-exercise pain, surgery pain, knee
pain, hip pain, foot pain, joint pain,
and chest pain, says Carolyn Dean,
MD, ND, author of The Magnesium
Miracle. Most likely, you get enough
calcium from your diet, she says, and
recommends getting 600 mg daily
of magnesium. Baths with Epsom
salt are a relaxing way to get a small
amount of magnesium. To identify your
personal needs, get a Magnesium RBC
test at requestatest.com.

10
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Inactivity

Studies show that lack of

physical activity predisposes healthy
people to develop chronic pain later
in life. In contrast, getting some regular
exerciseas little as one hour per
weekreduces risk, and helps to
counteract the pain-promoting eects
of being overweight.

Better Nutrition contributing editor Vera Tweed has been

writing about nutrition, fitness, and healthy living since
1997. She specializes in covering research and expert
knowledge that empowers people to lead better lives.
Tweed lives in Los Angeles.


















 





 






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According to the National Eating Disorders

Association, 10 million males in the U.S.
will suffer from a clinically significant eating
disorder at some point. If you are a male
with food or body issues, find out how
you can get on the road to recovery

emember the lyric, Boy, youre going to carry that weight a long time?
Its the rst line from a track on the Abbey Road album. The Beatles
anthemwhich hints at the existential gravity of growing up male
may have been referring to more than psychological weight. In 1999, of
all the people who had eating disorders, 1 out of 10 were men; today its
1 out of 4: a 150 percent increase in prevalence, says Raymond Lemberg,
PhD, a psychotherapist in Prescott, Ariz., and coeditor of Current Findings
on Males with Eating Disorders. He also developed EDAM, an eating
disorder assessment for men thats in the process of being nalized.
More men are seeking treatment now or being identied in treatment,
and there are more programs where men can get help, he says.
And yet, the National Eating Disorders Association says that while
male body image concerns have dramatically increased, men are still
less likely to seek help for overeating, fewer men receive treatment
than women, and eating disorders for men are underdiagnosed.

44

SEPTEMBER 2015

k BY JOSEPH EASTBURN

SEPTEMBER 2015

45

Body Image Issues

Eating disorders in men, which include
overeating, undereating, and binge
eating, may be triggered by painful
emotions and distorted feelings about
body image. Many feelings are aggravated
by popular culture. Its predominantly
driven by the media, says Richard Bedrosian, PhD, a clinical psychologist and
director of behavioral health at Johnson
& Johnson Health & Wellness Solutions.
In a mainstream movie, a man takes o
his shirt and you see a low percentage
of body fat, rippling biceps, and 6-pack
abs. Thats the model thats starting to
take its place beside the unreasonable
expectation of females.
While women have historically
borne the brunt of having their bodies
objectied, changing representations
of the male form have proliferated over
the past decade. The media has become
more of an equal opportunity discriminator,
says Lemberg. Men are identied as
targets like women have been in the past
from media pressure. In fashion, tness,
and exercise, theres money to be made.
Even action gures have slimmed down
and added muscleand may do Barbie
one better for distorting the human body.
But while its acceptable to see men eat
a whole pizza by themselves, with women,
its considered taboo. So men may not
even recognize that they have a problem.
Theres a social stigma not only
in American culture but also across the
mental health eld, says Bedrosian.

And the stereotype of the strong silent

male argues against men getting help.

How Certain Foods Set Up

Cravings
There is also a physiological component
involved in overeating. Most notably,
there are more foods today than ever
before that have been ne-tuned to our
physiologies, says Lemberg. Scientists
develop tastes using simple sugars and
simple carbsfeel-good foods that
change brain chemistry and produce
an increase in serotonin, he says. These
craveable foods are hard to escape
they're widely available and often
inexpensive. Eventually, some people
can become addicted to these foods and
use them to self-medicate for depression
and anxiety.
What's the solution? Try to make
peace with food: Eliminate trigger
foods by keeping them out of your
house. And nd alternatives for favorite
junk foods (e.g., fruit and Greek yogurt
instead of ice cream; nuts instead of
chips or crackers). Be honest with yourself: Which foods cause you to overeat
and which can you eat without overdoing it? For example, if you can't eat
one serving of potato chips, leave them
out of your diet, at least for now. But
avoid being rigid or restrictive, as this
type of approach can backre and lead
to bingeing. Before eating a questionable
food, ask yourself, How am I going to
feel after eating this?

In 1999, of all the people who had eating

disorders, 1 out of 10 were men; today its
"1 out of 4: a 150% increase in prevalence.
Raymond Lemberg, PhD

Getting Help for Yourself

or Another
Whether or not you suer from a fullblown eating disorder, there are ways
to help yourself, a male friend, or family
member with an overeating problem.
Here are some strategies adapted from
the National Eating Disorders Association:
k Share specic times youve felt concerned
about his eating behavior.
k Convey that you want to help, while
respecting his boundaries. Sometimes
bingeing is a cry for help, and it makes a
dierence to know youre there for him.
k Use I statements. Instead of starting
sentences with, you, as in Youre
hurting yourself!, say, Im concerned
you might be hurting yourself. How
can I help you with this? That way, in
all your conversations, your focus will
come from your feelings. Stay out of
judgment. Hes judging himself enough
already. Oer support.

7 Therapies for Overeaters

With treatment, the majority of male
eating disorder suerers can recover and
start building satisfying, productive lives.
Here are seven strategies that can help
men struggling with eating disorders.
1. Nutrition Counseling allows men to
identify certain nutritional needs that
women dont have. To nd a holistic nutritionist, visit the National Association of
Nutritional Professions online at nanp.org.

1999
TODAY
0

46

Eating has that ability to soothe us

temporarily, says Bedrosian, who adds
that food can become a coping strategy
for life. And overeating can develop into
a habit, a way of escaping the current
moment or lling up empty time.
For overeaters, it's important to establish
a stable, predictable pattern of eatinga
routine in which you plan meals in advance
and develop alternative coping skills to deal
with negative emotions that give rise to a
binge. Instead of eating when youre upset,
nd other things to do.

SEPTEMBER 2015

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0

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2. Natural Antidepressants. According to

the National Eating Disorders Association,

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37 percent of men who binge eat

experience depression. Certain nutrients
are known to reduce depression and/
or anxiety. And others can help lessen
episodes of binge eating. According to
Jeanette Ryan, DC, a Los Angeles-based
chiropractor, inositol powder tends to
work extremely well at diminishing the
urge to binge. Also consider St. Johns
wort, SAM-e, L-theanine (an extract
from green tea shown to ease anxiety),
and ashwagandha (an Ayurvedic herb
that is eective for a wide range of
stresses, including depression).
Probiotics are also essential and
work by improving gut health. A growing
body of research shows that there is
a direct connection between a healthy
gut and depression.
3. Other Supplements: Vitamins A, B, C,

and E and minerals such as calcium, magnesium, potassium, and zinc help support
optimal brain activity and balance appetite.
Foods rich in omega-3 fatty acids, as well
as sh oil supplements, can help relax
muscles and relieve stress and depression.
4. Cognitive Therapy can be adapted
for younger male patients. Cognitive
Restructuring Techniques are aimed at
identifying and shifting negative thinking
or distorted views in regard to body image
and weight, specically focusing on the
male body. To nd someone in your area
who practices this type of therapy, visit
nacbt.org, the National Association of
Cognitive-Behavioral Therapists.
5. Family Therapy allows family members
to recognize the signs and symptoms
of the illness. Men are often helped by
coming out of the closet about their eating
in this kind of family support dynamic.
6. Alternative Therapy: Mind-body

medicine might include music therapy

or meditation; whole medical systems
use traditional Chinese medicine and
Ayurveda; manipulative and body-based

DO YOU HAVE AN EATING DISORDER?

k Do you eat when you're not hungry, or not eat when your body needs nourishment?
k Do you go on eating binges for no apparent reason, sometimes eating until you're

stuffed or even feel sick?

k Do you have feelings of guilt, shame, or embarrassment about your weight or the

way you eat?

k Do you eat sensibly in front of others and then make up for it when youre alone?
k Is your eating affecting your health or the way you live your life?
k When your emotions are intensewhether positive or negativedo you find

yourself reaching for food?

k Do your eating behaviors make you or others unhappy?

k Have you ever used laxatives, vomiting, diuretics, excessive exercise, diet pills,

shots, or other medical interventions (including surgery) to try to control your

weight?

k Do you fast or severely restrict your food intake to control weight?

k Do you fantasize about how much better life would be if you were a different size

or weight?

k Do you need to chew or have something in your mouth all the time: food, gum,

mints, candies, or beverages?

k Have you ever eaten food that is burned, frozen, or spoiled; from containers in the

grocery store or out of the garbage?

k Are there certain foods you cant stop eating after having the first bite?
k Have you lost weight with a diet or period of control only to be followed by bouts

of uncontrolled eating and/or weight gain?

k Do you spend too much time thinking about food, arguing with yourself about

whether or what to eat, planning the next diet or exercise cure, or counting calories?

If you have answered yes to several of these questions, it is possible that you have an
overeating problem.
Source: oa.org

practices treat with chiropractic and

osteopathy; energy medicine includes Reiki
and Qi gong; biologically based practices
focus on nutrition and herbal medicine.
7. 12-Step Programs use the Alcoholics

Anonymous model, which encourages

people to share stories of their eating
behaviors with a sponsor and a larger
fellowship, and to seek the help of a higher
power to develop a spiritual solution to
the problem. There are some meetings
for men only. And its free. Visit oa.org to
learn more.

While it may be embarrassing for

guys to admit that they have an eating
disorder, help is available if one is willing
to look for itand accept it. As the media
landscape changes how the male form is
supposed to look, men get distorted ideas
about body image. But there is a solution
out there to help us carry that weight.
For more information on male
eating disorders, including an infographic
on the subject and a free screening
test, visit nationaleatingdisorders.org/
silent-epidemic.

Joseph Eastburn has written feature articles, plays, screenplays, short stories, and nonfiction. His first novel was published by William Morrow and Co. Visit josepheastburn.com to learn more.

48

SEPTEMBER 2015

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Last but not least, we use convenient stay-fresh packets
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2015 Rainbow Light Nutritional Systems Santa Cruz, CA 95060

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from farm

Organic crops stretch for

miles on Factors Farms,
located just outside
Armstrong, B.C., Canada.

50

SEPTEMBER 2015

to c

Organic farming started with food.

Now, this growing movement is spilling
over into your supplement bottle
k BY KAROLYN A. GAZELLA

hile organic dietary supplements are not the norm, they

certainly are on the rise. In
2014, the Organic Trade Association
(OTA) reported that U.S. sales of nonfood organic products, which include
dietary supplements, made up about
8 percent of the total organic market
and experienced the biggest percentage
sales gain in six years. Annual sales of

all organic food and non-food products

increased by more than 11 percent from
the previous year, with record-setting
sales of a whopping $39.1 billion.
In 2012, the OTA reported that more
than 80 percent of Americans say they
purchase organic foods. So its not
surprising that the enthusiasm for
organic foods would spill over into the
supplement aisles.

SEPTEMBER 2015

51

Organic
foodskale, celery,
beet, tomato, alfalfa,
to name a feware becoming key sources of vitamins and
minerals in some supplements.
Whats the draw? The majority of
consumers believe that organic ingredients
are healthier. The research tends to
support that assumption. For example, a
large 2014 study published in the British
Journal of Nutrition (BJN) showed that
organic crops have more antioxidant
content than conventionally grown
crops. And levels of antioxidants were
nearly 70 percent higher in the organic
crops. Not surprisingly, scientists are
also nding that organic crops have lower
levels of toxic substances than their nonorganic counterparts. In the BJN study,
lead and mercury content was found to
be 50 percent higher in conventionally
grown crops compared to organic ones.

From the Dinner Plate to Your

Vitamin Bottle
A growing number of supplement
manufacturers are taking the science
behind organic foods and applying it to
ingredients in their products. For example,
Natural Factors, a Canadian company
headquartered in British Columbia with a
U.S. base in Everett, Wash., is well-known
for practicing organic farming and careful
seed selection. Before organic farming
was trendy, Natural Factors focused on
growing organic, non-GMO seeds on its
Factors Farms, says Kathy McKnight,
vice president of sales and marketing at
the company.

52

SEPTEMBER 2015

Gaia Herbs, based out of Brevard,

N.C., is another example of a manufacturer who implemented organic farming
before it became a more widespread
practice. Gaia has been growing organic
herbs for 35 years because it is a part of
the companys mission to cultivate health
and well-being by stewarding sustainable relationships between plants and
people, says Todd King, vice president of
marketing at the company. Today, Gaia
grows about 40 dierent herbs with a
total of more than 6 million individual
plants on their
farms in North
Plants are cultivated
Carolina and
based on whats best
Costa Rica.
for the planet, the
Its important
actual plant, and the
person who will take it
to note that not
at Gaia Herbs farm in
just any plant
Brevard, N.C.
can be deemed
organic. There
are strict guidelines that dictate whether
an ingredient in a dietary supplement can
be labeled as organic. According to the
American Herbal Products Association,
a dietary supplement can be labeled as
organic if it contains agricultural products,
including herbs, vitamins, and minerals,
derived from organically grown plants.
Organic foods are also becoming
key sources of vitamins and minerals in
some supplements. Whole Earth & Sea, a
new line from Natural Factors, features a

range of organic foodskale,

celery, beet, tomato, and alfalfa,
to name a few. Products within
the line contain a proprietary
whole-food combination (called Farm
Fresh Factors) that includes cruciferous
vegetables, fruit polyphenols, plant sea
vegetables, and organic herbs.

Supplements Are Not Food

As you may have guessed, its no longer
enough to just have organically grown
ingredientsconsumers want the cleanest
ingredients possible in their food and
supplements. But taking an organic dietary
supplement is dierent from buying a pint of
organic blueberries: Harsh manufacturing
can damage the nutrient content of
ingredients in supplements, potentially
canceling out any health-promoting
potential of the organic crops.
Supplement companies have dierent
ways of counterbalancing manufacturing
processes. At Gaia Herbs, herbalists
study, cultivate, and process herbs based
on whats best not only for the planet
but also for the plant and the person
who will consume it. From seed-saving
and compost practices to extraction that
does not use harmful solvents, we are

committed to a processing method that

ensures the fullest possible expression of
each organic herb, says King.
Natural Factors created a proprietary
processing method that ensures the
temperature remains low and includes
liquication with enzymes, probiotics,
and prebiotics to help culture organic
ingredients. This technology helps
minimize the loss of active compounds.

Non-GMO Bonus

Finca Luna
Nueva, an
organic farm
in Costa Rica
used by New
Chapter, is
known for
its pure soil.

IT STARTS WITH THE SOIL

From the rich coast of Costa Rica to the lush valleys of British Columbia,
Canada, organic farmers agree that the quality of the plant begins with the soil.
The beautiful rainforests of Costa Rica are home to Finca Luna Nueva, an organic farming partner
to New Chapter supplements. It wasnt just the beauty and purity of the Costa Rican soil that
drew the supplement company, based in Brattleboro, Vt., to the tropical area. It was Costa Ricas
commitment to protect and preserve their natural resources.
Costa Rican farms are minimally dependent on imported materials and instead meet their
needs from the living dynamics of the farm itself, says Sara Newmark, New Chapters director
of sustainability. It is the biodiversity of the farm, organized so that the waste of one part of
the farm becomes the energy for another, that results in an increase in the farms capacity for
self-renewal and ultimately makes the farm sustainable. According to Newmark, New Chapter
appreciates the rigorous standards set by the Costa Rican government and the fact that the farm
produces high-quality products in a conscious, efficient, and humane manner.
The Natural Factors Farms are situated between Otter Lake and Swan Lake, just south of
Armstrong, B.C., Canada. This is special soil because over millennia the repeated flooding of
Otter Lake to the valley below has deposited a tremendous amount of organic matter onto the
land, which resulted in extremely fertile topsoil that is more than six feet deep in some places,
says McKnight. The topsoil in this specific location has special lime stratification, which plays
an important role in neutralizing the soils pH.
One of the beauties of organic farming is in the way it treats the Earth beginning with a
deep-rooted respect of the soil.

54

SEPTEMBER 2015

A key advantage to buying organic

products is the assurance that they are
non-GMO. In terms of crops, those most
likely to be genetically modied are corn,
canola, cottonseed, sugar beets, soybeans,
alfalfa, papaya, yellow squash, and zucchini.
Organic versions of these foods are
non-GMO. Recombinant bovine growth
hormone (rBGH), which is injected into
some dairy cows, and aspartame are also
genetically modied ingredients.
According to Loren Israelsen, executive
director of the United Natural Products
Alliance in Salt Lake City, non-GMO
verication is more challenging for
supplement manufacturers but its the wave
of the future. The supplement industry
may lag behind the food industry when it
comes to GMOs, but they will eventually
get up to speed, he says.
To that end, manufacturers such
as Natural Factors and Gaia Herbs are
taking control of non-GMO initiatives
by growing their own ingredients
with a focus on the seeds. If a company
owns their own organic farm, they
are able to have control over seed
selection, effectively guaranteeing
non-GMO ingredients.
If dietary supplement sales mirror
that of the food industry, its likely that
consumer demand will continue to
inuence the growth of organic dietary
supplementstaking organics to a whole
new level.
Karolyn A. Gazella has been writing and publishing
natural health information since 1992. She is a best-selling
author, publisher of the Natural Medicine Journal,
co-creator of the Five to Thrive cancer survivorship plan,
and co-host of Five to Thrive Live, a popular internet
radio show on the cancer support network.

go gluten-free|

DIE T TIPS & E A SY-TO - MAKE RECIPES

OH HAPPY DAY!

We have the cure for the breakfast blues with three gluten-free recipes
worth getting up early to eat |
by Nicole Brechka

ll happiness depends on a leisurely breakfast, said the late American journalist

John Gunther. This philosophy may have been popular in Gunthers day, in
the early 1900s, but its not quite so fashionable today, especially during the week
when people are rushing o to work. These days, the more familiar morning scenario
involves shoving down a bowl of instant oatmeal at the kitchen counter or grabbing
some hardboiled eggs on the way out the door.
Having a fresh, unhurried meal in the morning can put you on a healthy, positive
path for the whole dayand maybe even make you happier! Isnt that worth getting
up just a little bit earlier for? Give it a try with the following gluten-free recipes. These
yummy breakfasts are a breeze to make and can be easily adjusted depending on your
tastes and creativity.

BACON AND EGG CUPS

WITH AVOCADO
Serves 2

Adding avocado before cooking changes the

flavor and texture slightly. Its like finding a
little treasure at the bottom of your breakfast.
Butter or coconut oil
4 slices thick-cut bacon
large avocado, diced
4 pastured eggs
Sea salt and fresh-cracked pepper

1. Preheat oven to 375F. Lightly grease

four cups in a muffin tin with butter or

coconut oil.

2. In large, heavy-bottomed frying pan,

cook bacon over medium-low heat
until lightly cooked, but still pliable,
34 minutes.

3. Divide diced avocado evenly among

greased muffin cups.

4. Line sides of each muffin cup with one

slice of bacon. Crack an egg into each
muffin cup, and season with salt and
pepper to taste. Bake 1520 minutes,
or until whites are firm and yolks are
still slightly soft.

5. Cool bacon and egg cups in muffin tin

23 minutes, then carefully remove from

tin by running a rubber spatula around
edges of each one. Serve immediately.

per serving: 360 cal; 22g pro; 29g total fat (8g sat
fat); 5g carb; 730mg sodium; 3g fiber; 1g sugars

Excerpted from Cooking with Avocados by

Elizabeth Nyland

56

SEPTEMBER 2015

PHOTO: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLING: ROBIN TURK

Pastured
means that the
eggs come from
chickens permitted to
roam free and snack
on plants and
insects.

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go gluten-free

15


HOMEMADE
MUESLI

Makes 10 servings
( cup each)

For Sunday
breakfast or
brunch, add a dollop
of freshly whipped
cream to Muesli for
a special treat.

You can vary the ratio

by adding more or less
nuts or dried fruit. Muesli will last at room
temperature for at least four weeks

1. Add all ingredients to large bowl, or combine

directly in tall glass jar with tight-fitting

lid, shaking or stirring with a soup spoon.

2. To prepare: Add cup of Muesli mixture to

small bowl, and pour cup boiling water
over top to soften grain flakes.

3. After 5 minutes or so, add a bit of milk,

buttermilk, kefir, or yogurt, and top with

fresh fruit if desired.

Celebrating 15 years
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This powerful anti-inflammatory, detox, and immunity

blend is sweet and rich in antioxidants. Pair
with your favorite breakfast protein such as
eggs or turkey sausage for a complete meal.
1 cup freshly squeezed orange juice
1 medium red grapefruit, peel and pith
removed, seeded, and cut into chunks
1 orange, peeled and segmented
small avocado, pitted and peeled
5 drops alcohol-free liquid stevia, or to taste
1 cup ice cubes

1. Throw all ingredients except ice cubes

into blender, and blast on high 30
seconds, or until smooth and creamy.

2. Add ice, and blast a few seconds more,

until smooth and chilled.

per serving: 220 cal; 4g pro; 8g total fat (1g sat

Recipe excerpted from Simply Ancient Grains

by Maria Speck

Excerpted from The Blender Girl Smoothies by

Tess Masters

fat); 38g carb; 0mg sodium; 7g fiber; 28g sugars

Breakfast on the Double

For those mornings when youre really short on time, try one of
these yummy gluten-free
en free breakfast
breakf cereals.

Bakery on Main
Fruit & Nut
Granolaa truly
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raisins, and coconut.

Learn more at mychelle.com

Serves 2

per serving: 220 cal; 7g pro; 9g total fat (1g sat

fat); 31g carb; 15mg sodium; 5g fiber; 9g sugars

15th
Anniversary

MORNING SUNSHINE
SMOOTHIE

Add 1 tsp.
goji powder or
1 tsp. minced ginger
for an additional
health boost.

Erewhon Crispy
Brown Rice Cereal
a guilt-free treat with
a great crunch factor
and just the right
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Kashi Organic
Promise Simply
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sinfully delicious
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coconut macaroon).

PHOTO: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLING: ROBIN TURK

3 cups gluten-free
rolled oats or
other gluten-free
grain flakes such
as quinoa
cup chopped
nuts such as
almonds, walnuts,
hazelnuts, or a
mixture
cup seeds such as sesame, flax, pumpkin,
or a mixture
1 cup chopped dried fruit such as apricots,
figs, dates, prunes, or raisins

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kitchen matters |

WHAT HAPPENS IN THE KITCHEN IS IMPORTANT

A TASTE OF HONEY

Bee populations are disappearing at an alarming rateenjoying locally

made honey is one of the ways you can help |
by Neil Zevnik

Small but Mighty

About one mouthful in three in our diet

directly or indirectly benefits from honeybee
pollinations, estimates the USDA.

oneybees have been working their

alchemical magic for more than
8,000 years, transforming ower nectar
into the sweetness that is honey. Since
ancient times, that syrupy goodness has
been used for culinary, medicinal, and
spiritual purposes across a broad swath
of cultures worldwide.
But there is another aspect to the
bees industrious existence that is less
well-known to most of us and far more
importantthe pollination of fruits and
vegetables that occurs as they wend
their way from blossom to bloom across
the landscape. The USDA estimates that

60

SEPTEMBER 2015

about one mouthful in three in our diet

directly or indirectly benets from honey
bee pollination. Thats a staggering
gure. It is also noted that higher fruit
set, larger fruit, uniformly shaped fruit,
and better taste are all indications of
successful pollination.
Some crops, such as almonds, are
wholly dependent upon honeybees, and
there is a long list of everyday produce
that is reliant upon honeybee hives,
which are trucked from orchard to eld
in every corner of the land to provide
pollination services worth many millions
of dollars.

Bee Colony Concerns

Enter the villain: CCD, or Colony Collapse
Disorder. As delineated by the EPA, this is
the phenomenon that occurs when the
majority of worker bees in a colony disappear and leave behind a queen, plenty of
food, and a few nurse bees to care for the
remaining immature bees and the queen,
resulting in the death of the colony. Since
CCD was rst described in 2006, beekeepers have reported an alarming rate of
attrition throughout North America, and
globally as well. In some seasons and in
certain areas, losses have reached up to 90
percent within a matter of weeks.

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kitchen matters
Research is intense and ongoing,
and at this point seems to indicate that
there is no one cause, but rather an accumulation of factors that interact. Currently, the principal culprits are thought
to be: pathogens such as viruses and
bacteria; parasites, particularly varroa
mites; management stressors, including
overcrowding and migratory stress;
and environmental stressors, especially
exposure to neonicotinoid pesticides.

Its hard to predict long-term consequences

of a reduction in the bee population,
but certainly higher food costs resulting
from reduced harvests is a possibility.
Beyond that, there are larger environmental concerns: honeybees are biological
indicators, one of many barometers of a
healthy environment. So any disturbance
in their life cycle may be a symptom of a
larger issue. As with all such indicators,
vigilance is crucial.
So what can we do? Be aware, be
concerned, and educate yourself. Buy
organic, to help reduce pesticide use.
If you have a yard, eschew pesticides
and plant pollinator-friendly plants such
as red clover and bee balm. Buy local
and single-producer honey to support
small-scale beekeepers in your own
community and elsewhere. And dont
forget to enjoy the golden sweetness that
millions of worker bees toiled so mightily
to create from their travels.
[Editors note: to view a lm on
CCD, visit vanishingbees.com.]

caviar
of the
bee world

Royal jelly is created by nurse bees

to turn an ordinary bee into a queen.
Available in small quantities and at
great expense, this rare substance is
loaded with B vitamins and is used as
an ultimate dietary supplement.

SPICY LEMON-HONEY CHICKEN

Serves 4

4 6-oz. boneless, skinless organic chicken breasts, pounded

to -inch thickness
1 Tbs. olive oil
1 tsp. ground cumin
1 tsp. smoky paprika
tsp. ground coriander
2 Tbs. grapeseed oil
2 Tbs. hot honey (try Bare Honey Hot & Spicy Honey)
1 Tbs. fresh lemon juice
Pinch cayenne pepper

1. Moisten chicken cutlets with olive oil, and sprinkle with cumin, paprika, and coriander.
2. Heat grapeseed oil in a large skillet over medium-high heat. Add chicken cutlets, and

cook about 2 minutes per side, until just cooked through. Allow to rest on warm platter.

3. Add honey, lemon juice, and cayenne to small pot, warm slightly, and stir to combine.
Drizzle over chicken and serve immediately.

per serving: 320 cal; 36g pro; 15g total fat (2g sat fat); 9g carb; 110mg chol; 200mg sod; 0g fiber;
8g sugars

62

SEPTEMBER 2015

PHOTO: (TOP RIGHT) PORNCHAI MITTONGTARE; FOOD STYLING: LIESL MAGGIORE; PROP STYLING: ROBIN TURK

Saving Bees: How to Help

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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

HONEY & GRILLED CORN

CORNBREAD
Makes 16 squares

CORNBREAD:
1 cup stone-ground yellow
cornmeal
1 cup all-purpose flour
1 Tbs. baking powder
1 tsp. salt
1 egg, lightly beaten
1 cup buttermilk
6 Tbs. organic unsalted butter,
melted and slightly cooled
cup honey (try Savannah Bee
Co. Grill Honey)
1 cup grilled white corn kernels,
cut from the cob (about 2 ears)
GLAZE:
2 Tbs. unsalted butter
2 Tbs. honey

1. Preheat oven to 375F. Spray 8x8 glass pan with cooking spray.
2. In large bowl, combine cornmeal, flour, baking powder, and salt. Whisk to combine.
3. In medium bowl, whisk together egg, buttermilk, melted butter, and honey to combine.
Pour over dry ingredients, and stir until just moistened. Fold in corn kernels.

4. Pour batter into pan, and spread evenly. Bake 2025 minutes, until toothpick inserted in
center comes out clean and edges are browned.

5. To make glaze: melt butter and honey together in microwave. As soon as cornbread

comes out of the oven, poke all over with wooden skewer, and drizzle glaze evenly over
surface. Cool slightly. Cut into squares and serve warm.

per square: 150 cal; 3g pro; 7g total fat (4g sat fat); 21g carb; 25mg chol; 310mg sod; 1g fiber; 8g sugars

Neil Zevnik is a private chef in Los Angeles who tends to the culinary needs of the rich and famous; blogs about food, nutrition, and the environment for The Huffington Post;
and volunteers with marine mammal rescue whenever he can. Learn more at www.neilzevnik.com.

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PHOTO: PORNCHAI MITTONGTARE; FOOD STYLING: LIESL MAGGIORE; PROP STYLING: ROBIN TURK

kitchen matters

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ask the nutritionist |

ANSWERS TO YOUR FOOD QUESTIONS

GRAIN ON THE BRAIN

Are your headaches or other neurological issues

the result of gluten sensitivity? | by Melissa Diane Smith

Q:

I get frequent, sometimes debilitating headaches. Im also often

depressed and have other baffling symptoms such as balance problems
and numbness and tingling in my feet and toes (my physicians told me this is
peripheral neuropathy). I have seen many doctors, and they say they cant find
any reason for my chronic headaches or other symptoms. Is there any kind of
nutritional treatment that might help?
Monica S., Atlanta

range of dietary factorsfrom regular

consumption of aspartame to eating
foods that contain monosodium glutamatecan trigger headaches. However,
one of the most common yet least-known
ones is sensitivity to gluten, the problematic
protein found in wheat, rye, and barley.
The other maladies you list have also
been associated with gluten sensitivity.
Unfortunately, many doctorsincluding
neurologistsarent up-to-date on research
in this area, and thus arent aware that
neurological symptoms are often linked to
adverse reactions to gluten.

Neurological
Reactions to Gluten
Celiac disease is the most severe type
of reaction to gluten: its an autoimmune condition characterized
by damage to the lining of the
small intestine. Nonceliac gluten

A wide range
of dietary
triggers
including
glutencan
cause headaches
and other neurological symptoms.
66

SEPTEMBER 2015

sensitivity also causes adverse symptoms,

but not the intestinal damage seen in
celiac disease.
Many dierent neurological symptoms
have been documented and are much more
common in patients with celiac disease.
They include headaches and migraines;
dizziness and balance issues; pain, numbness, or tingling in the extremities; and
even cognitive impairment.
Scientists long assumed that celiac
disease had to develop rst before
neurological issues manifest themselves.

Melissa Diane Smith is a

trusted, internationally known
journalist and holistic
nutritionist who specializes in
using food as medicine and has
clients across the country. She
is the author of Going Against
GMOs, Going Against the Grain
and Gluten Free Throughout
the Year and coauthor of Syndrome X. To learn
about her books, long-distance consultations,
nutrition coaching programs, or speaking, visit
her websites www.melissadianesmith.com and
www.againstthegrainnutrition.com.

However, in 1996, a study by researcher

Marios Hadjivassiliou of England found
that neurological dysfunction can not only
precede celiac disease, but can also be its
only manifestation. More recent research
by Hadjivassiliou showed that nonceliac
gluten sensitivity is also associated with
neurological dysfunction.
In fact, gluten sensitivity can be primarilyand at times, exclusivelya neurological disease. In other words, people
with gluten sensitivity can have issues
with brain and nerve function without
having any digestive problems. In addition,
the longer a gluten-sensitive individual
with these conditions continues to eat
gluten, the worse his or her condition
tends to become. However, when gluten
is eliminated from the diet, neurological
issues often improve dramatically.

Gluten-Linked Headaches
In one study, Hadjivassiliou examined
10 patients with gluten sensitivity and
headaches. All of the patients had
abnormal MRI tests that showed
white matter characteristic
of cerebral inammation.
A gluten-free diet resulted
in full or partial relief from
headaches in nine of the
patients over time. (One patient
would not try the diet.)
In 2012, a year-long study
by researchers at Columbia
University Medical Center in
New York documented chronic
headaches among 56 percent
of people who were gluten-sensitive
and 30 percent who had celiac
disease. The researchers also found that
23 percent of those with inammatory
bowel disease had chronic headaches.

ask the nutritionist

The researchers alluded to inammation
as being the perpetrator of the headaches.
The exact reason is still not known, what
is known is that there is a higher prevalence
of headaches, including migraines, in glutensensitive individuals.
In his new book, Brain Maker, David
Perlmutter, MD, makes the case that all
of us may be gluten-sensitive to some
degree, and gluten sensitivity increases
the production of inammatory cytokines,
chemical messengers that contribute to
neurological dysfunction and disease. The
eects might start with headaches and
later worsen into more dire disorders
such as depression and dementia.
Rodney Ford, MD, of the Childrens
Gastroenterology and Allergy Clinic in
New Zealand, agrees. He considers gluten
sensitivity a neurological disease, and like
Perlmutter, thinks everyone should avoid
gluten for brain and nervous system health.

THE BOTTOM LINE ON AVOIDING GLUTEN

Theres a glut of gluten in modern food, and you have to go against the grain to avoid it.
The gluey protein is found in foods that contain wheat, kamut, spelt, barley, rye, and triticale,
and its hidden in countless processed foods, including breads, baked goods, broths, soups,
gravies, marinades, meatballs/meatloaves, soy and teriyaki sauces, seitan, and veggie burgers.
Among naturally gluten-free foods, its important to know that gluten-free grains, seeds,
and flours are most at risk for unwanted gluten contamination. If you choose to eat these
foods, look for those that are processed in a dedicated gluten-free facility and have been
batch-tested for glutenor for products certified by the Celiac Support Association or the
Gluten Intolerance Group (which certify foods that test below 5 or 10 ppm gluten).
The safest way to steer clear of gluten is to eat fresh fruits and vegetables and unprocessed
meat, fish, and poultry (that are not injected with broth). They contain no gluten at all.

What to Do
If you suer from unexplained headaches
and other neurological symptoms, get a
blood antibody test to screen for celiac
disease and gluten sensitivity. Even if the
tests are negative, try eliminating gluten
from your diet and see if symptoms respond.

For some people, a gluten-free diet

can result in a complete resolution of
headaches. Many others report dramatic
improvements in the frequency and severity
of their headaches. With their condition
so much better, they can then concentrate
on nding other individual triggers.

healthy dish

RECIPE MAKEOVERS FULL OF MODERN FL AVOR

BODACIOUS
BURGERS
Bison is one of the
cleanest meats
aroundand it makes
a mean burger too
Jonny Bowden, PhD, CNS,
|and
byJeannette
Bessinger, CHHC

notes from ...

CHEF JEANNETTE, THE CLEAN FOOD COACH

This simple stuffing technique works for many other types of

fillings as well. The key is to avoid overworking the meat when
blending your base, dont overstuff, and seal the two patties
tightly around whatever you wish to enclose.
Pizza Burgers are a favorite at my house: stuff patties with
thin slices of fresh mozzarella cheese and top with a good-sized
dollop of hot, prepared pizza sauce and shredded fresh basil.

STUFFED BUFFALO BURGERS

Serves 4

As with all grilling, youre better off with low heat. Dont fall into the
high flame trapit causes carcinogens to form on the meat being grilled.
And cover any protein you grill with a marinade. Studies have shown that
spice-rich marinades are loaded with protective antioxidants and
anti-inflammatory compounds that make grilled meats better for you!
1 lbs. lean ground bison (or ground beef, sirloin, or turkey)
tsp. each salt and cracked black pepper
tsp. cayenne pepper, optional for more kick
2 Tbs. hot sauce
4 oz. crumbled blue cheese
4 large lettuce leaves
4 thin slices avocado
1 cup finely grated carrots
1 cup finely chopped celery

1. Preheat a grill or grill pan to just under medium-high heat. In large

bowl, combine ground meat, salt, pepper, cayenne, if using, and
hot sauce, and mix gently. Form 8 thin, even patties, and indent
each one in center with your thumb.

2. Spoon equal amounts of blue cheese into center dent of 4 patties,

and top with remaining patties. Pinch the edges together to seal
tightly, forming 4 stuffed burgers.

3. Cook burgers on preheated grill, 35 minutes per side, or to

desired doneness (or on a grill pan for 48 minutes per side).

4. Place each cooked burger into center of one lettuce leaf and
top with one slice of avocado and equal amounts of carrots
and celery.

per serving: 380 cal; 37g pro; 22g total fat (10g sat fat); 11g carb; 100mg chol;
1180mg sod; 4g fiber; 3g sugars

Jeannette Bessinger, CHHC, is a certified holistic health counselor and recipe developer. Jonny Bowden, PhD, CNS, is a nationally known health, nutrition, and weight-loss expert. Bessinger
and Bowden have collaborated on numerous cookbooks, including The 150 Healthiest Slow Cooker Recipes. Visit them online at thecleanfoodcoach.com and jonnybowden.com.

70

SEPTEMBER 2015

PHOTO: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; STYLING: ROBIN TURK

ver try bison meat? Well, you should.

Not only is it delicious, its also much
better for you than conventional hamburger
meat. Bison (sometimes also called bualo)
are rarely factory farmed. They require no
articial shelter, and theyre extremely hardy, disease-resistant
animals that thrive in most landscapes. All this means youre
much less likely to get a substantial helping of antibiotics, steroids,
bovine growth hormone, and other toxins from bison meat.
Knowing that Im not a big fan of bread, Chef left the bun
o this delicious burger and replaced it with lettuce leaves
(an option thats becoming more widely available, even at fast
food restaurants such as In-N-Out Burger). But if youre not
particularly concerned about carbs, go on and add the bun.
There are excellent gluten-free bun options available if you
want to go that route.
This dish captures the avors of bualo wings with the
lean ground bison, adding just a touch of blue cheese (which
goes fantastically with grass-fed meat), carrots, and celery, all
wrapped up in this crowd-pleasing burger thats just perfect
for Labor Day grilling. Dr. Jonny

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Flora Floradix
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SEPTEMBER 2015

71

veg corner |

TIPS, TRICKS, & RECIPES FOR E A SY VEGE TARIAN E ATING

MEATLESS MIDDAY MEALS

Fast, fresh vegan lunches for kids | by Lisa Turner
et your vegan kids are fed up with fake meat-and-cheese
sandwiches, kale salads, or grown-up versions of
vegan fare. This school year, turn over a new (spinach)
leaf with these fast, fresh vegan lunches. No more
phony-baloney sandwiches!

KIWI POPS: peel

and thickly slice

kiwi, then insert a
popsicle stick into
each slice.

NUTTY BUTTER AND FAKIN BACON ROLLUPS Serves 1

In a small bowl, mix almond butter and honey. Spread

a whole-wheat tortilla with the mixture, then top with
crumbled vegan bacon. Roll up tightly, and slice crosswise
into 6 pinwheels, securing each with a toothpick. Arrange
in a Tupperware or metal container, and refrigerate until
ready to serve.

GRAHAM CRACKERS SAMMIES: mix

almond butter,
unsweetened cocoa powder, and
honey to taste,
and spread on
graham crackers.

AVOCADO EGGY SALAD Serves 23

Drain and rinse one can of white beans. Put beans in a bowl and
lightly mash them into egg-salad consistency. Add cup each
minced green onions, red pepper, and celery. Gently stir in half
of a mashed avocado, 2 Tbs. vegan mayo, and tsp. turmeric (for
color). Season with salt and pepper, and serve on bread or rolls.

SWEET POTATO
FRIES: pack in a

Thermos to keep
them hot, and
tuck in a small
container of
ketchup.

GARDEN PIZZA IN A POCKET Serves 12

TEMPEH SLOPPY JOES Serves 34

Heat 1 Tbs. oil in a skillet, and saut cup chopped peppers,

cup chopped onions, and one package of crumbled tempeh
until onions are soft. Stir in cup tomato sauce, cup ketchup,
and 13 tsp. chili powder. Simmer for 10 minutes, then serve on
whole-grain hamburger buns.

SHELLS AND PEAS SALAD Serves 2

In a medium bowl, combine 2 cups cooked pasta shells and

1 can drained and rinsed garbanzo beans. Add cup each finely
chopped spinach, grated carrots, and thawed frozen peas. Stir in
3 Tbs. vegan mayonnaise and grated dairy-free mozzarella cheese,
if desired. Season with salt and pepper, and store in Tupperware
or metal containers.

DILLY RANCH DRESSING

Makes 1 cups
(about 24 1-Tbs. servings)

Breathe new life into pasta salads, vegan

tuna or egg salads, or any sandwich,
with this easy, versatile vegan spread.
Use instead of mayo, salad dressings, or
dipping sauces.
1 cup cashew butter
cup water
cup apple cider vinegar
2 tsp. honey
1 small garlic clove, minced
1 Tbs. dried dill weed
Combine all ingredients in a food processor or blender, and pure until very
creamy. Refrigerate in glass jar for up to
one week.
per serving: 70cal; 2g pro; 5g total fat

(1g sat fat); 4g carb; 0mg chol; 45mg sod;

0g fiber; 1g sugars

Lisa Turner is a certified food psychology coach, nutritional healer, intuitive eating consultant, and author. She has written five books on food and nutrition
and developed the Inspired Eats iPhone app. Visit her online at inspiredeating.com.

72

SEPTEMBER 2015

FRUIT KEBABS:

thread chunks of
fruit on a skewer
and serve with
dairy-free vanilla
yogurt for dipping.

Preheat oven to 350F. Cut 2 pitas in half and spread each half with
2 Tbs. marinara sauce. Fill halves with cup finely chopped vegetables of your choice. Fill the remainder of each half with shredded
dairy-free cheese and vegan pepperoni slices, if desired. Wrap
each half in foil, and bake for 1015 minutes. Let cool slightly, then
unwrap and serve, or store in fridge.

Supplement
the main course
with one of
these kid-friendly,
animal-free treats:

SMALL-SIZED
FRUITS: try baby

bananas, clementines, apricots,

and mandarin
oranges.

HERBED PARMESAN POPCORN:

toss hot popcorn

with garlic salt,
dried oregano,
and nutritional
yeast until well
coated.
VEGGIE DIPPERS WITH
DILLY RANCH
DRESSING: serve

edamame, carrots,
and red peppers
with our savory
dip (recipe at left).

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