Features

Penne with Butternut Squash and Chicken Sausage

By The Taste for Life Test Kitchen
A bowl of penne with butternut squash and chicken sausage, garnished with sage

Courtesy BLM Photography

Prep Time
45 minutes prep time
Number of Servings
Serves 4
Ingredients
  • 8 oz whole-grain penne pasta
  • 2 cups peeled and cubed butternut squash (1⁄2 inch pieces)
  • 1 Tbsp olive oil
  • 1 cup low-fat milk
  • 1⁄2 tsp dried sage
  • 1⁄2 tsp salt
  • 1⁄4 tsp black pepper
  • 1 Tbsp cornstarch
  • 1 cup grated Parmesan cheese, divided
  • 2 cups chopped pre-cooked chicken sausage links
  • 1⁄2 cup whole pecans
Directions
  1.  Preheat oven to 400°.
  2.  Cook pasta according to package directions. Set aside.
  3.  Toss squash with oil in a medium bowl. Place squash in a roasting pan. Cook for approximately 15 minutes, until a fork easily pierces through squash.
  4.  In a saucepan set over medium heat, heat milk until just boiling. Reduce heat to medium low. Add sage, salt, and pepper. Mix cornstarch with 1 tablespoon of water. Add cornstarch to milk mixture, slowly whisking constantly until mixture thickens. Whisk in 1⁄2 cup of the cheese until sauce is smooth.
  5.  Heat sausage over stove or in microwave. Toss with cooked pasta. Fold sauce into pasta mixture. Divide among 4 plates. Garnish each plate with remaining cheese and pecans. 
Nutrition Info

571 Calories, 27 g Protein, 67 g Carbohydrates, 4 g Fiber, 25 g Total fat (7 g sat), 759 mg Sodium, ★★★★★ Vitamin A, Phosphorus, ★★★★ Vitamin C, Calcium, Magnesium, ★★★ Vitamin B1 (thiamine), B3 (niacin), ★★ Vitamin B2 (riboflavin), B6, Iron, Potassium, Zinc, ★ Vitamin B12, E, K

Contributor

The Taste for Life Test Kitchen

The Taste for Life staffers have a wide variety of backgrounds and dietary needs. We're always experimenting in the kitchen, and love to share what we cook—and what we learn in the process.

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Understanding Common Foot Problems

By Ann Louise Gittleman, Ph.D., C.N.S.
We host blogs from some of the leading voices in natural health and wellness. Opinions and views expressed by the author are their own, and do not necessarily represent those of Taste For Life or its editorial staff. Please contact Ann Louise Gittleman, Ph.D., C.N.S. with any questions about this content.

Your feet have a lot to tell you about your overall health.

How many times do you say, “I need to get off my aching feet” and then forget about them? It’s so important to pay attention to common foot problems and have a firm foundation underneath you. 

Look down at your feet. Those small appendages are supporting the weight of your entire body. That’s no easy task, and the right footwear is essential for good foot mechanics.

According to the American Podiatric Medical Association, 80 percent of Americans report suffering from foot pain and other common foot problems. It’s not hard to imagine that when your feet aren’t happy, it radiates up to your knees, hips and even your back. It’s also not hard to believe that diseases affecting the rest of your body also show up in your feet.

What Common Foot Problems Say About Your Health

Cold Feet

Do your feet ice your partner right out of bed? Common causes of cold feet include poor blood circulation (often as a side effect of smoking), high blood pressure, heart disease, hypothyroid, and anemia. Sympathetic dominance and adrenal fatigue cause increased blood flow to vital organs and less blood flow to extremities, making feet cold. While warm socks may take the chill off, increasing circulation by addressing the root cause is the best long-term solution.

Swollen Feet

Gravity isn’t always your friend. Blood and lymph flow are easy going down to the feet, but the veins have to carry it back. Instead of a pump system, veins have valves that open and close to work blood back up to the heart. This means swollen feet are a common foot problem – usually temporary, often caused by standing or sitting for long periods, especially during travel or pregnancy. 

If your feet are swollen on a regular basis, this can be caused by poor circulation, kidney issues, hypothyroid, impaired lymphatic drainage, or a blood clot.

Burning Feet

If you feel a burning sensation in your feet, check first for a fungal infection. Signs of athlete’s foot can range from tightness and burning sensations in the skin to rashes, cracks, and fissures in the skin, and more. 

If no infection is present, then check for B vitamin deficiencies, poor circulation from peripheral artery disease, diabetes, and chronic kidney disease. If a podiatrist finds blockages in the arteries of your feet, this is a sign you likely have arterial blockages elsewhere in your body.

Itchy Feet

Skin that is itching and scaling is most commonly caused by the athlete’s foot fungal infection, but can also be a sign of psoriasis, an autoimmune condition. 

In the case of psoriasis, the skin is thicker and may have a red, raised rash in the areas of the peeling skin. 

You can also have an allergic reaction to skin care products or a reaction to chemicals your feet are exposed to. This is known as contact dermatitis, and usually goes away on its own once the source of irritation is removed. Borage oil taken internally is a great ally to soothe irritated skin.

Toenail Issues

Your toenails can tell you a lot about your health.

White Toenails

White toenails that separate from the nail bed can be caused by injury, nail infection, or psoriasis. Systemic illnesses like liver or kidney disease, or congestive heart failure can also cause white toenails, but these nails don’t lift up from the nail bed or appear inflamed.

Yellow Toenails

Thick, yellow toenails can be caused by fungal infection, lymphatic drainage issues, lung disease, psoriasis, or rheumatoid arthritis. Spoon-shaped toenails that curve up at the end are a sign of frequent exposure to petroleum products and solvents or a sign of anemia and iron deficiency.

Rounded or Sloping Toenails

If you notice your toenails becoming more rounded and sloping downward, this is clubbing and can be a sign of lung disease and problems with oxygen absorption. Less commonly this can be caused by heart disease, liver disease, digestive disorders, infections, or even heredity.

Change in the Color of Your Toes

Raynaud’s disease can cause toes to first turn white, then red, and sometimes even blue in response to change in temperature or stress. Raynaud’s is often related to autoimmune thyroid diseases, Sjogren’s disease, and rheumatoid arthritis, so if you have red, white or blue toes, it’s time to get this evaluated.

Losing the Spring in Your Step

If you notice you’re starting to trip more easily or your feet are dragging, you may be losing sensation in your feet, which is caused by nerve damage from diabetes, nutrient deficiency (B vitamins), infection or alcoholism. 

If your gait is widening or you notice a foot drop, where your feet seem to almost slap the ground as you walk, these are signs of spinal cord issues (most commonly low back), neurologic diseases and muscle disorders. It’s time to seek professional help if your gait has changed.

Foot Sores That Don’t Heal

If you have a sore on your foot that’s taking a long time to heal, this is a red flag for diabetes. Both diabetes and peripheral artery disease impair circulation and sensation in the feet, making sores prone to slow healing and infection. In both these cases regular foot checks are essential.

Dark Spots on Your Feet

A dark spot anywhere on the feet or even underneath the nails isn’t likely to be an infection, but could be a melanoma skin cancer, which pops up even in areas that aren’t regularly exposed to the sun. Make sure you get any dark spots checked out by a dermatologist – you want to catch this deadly cancer as quickly as possible.

The Many Causes of Foot Pain

Start with Your Shoes

The most common cause of foot pain by far comes from ill-fitting shoes. The most stylish shoes are the biggest culprits in foot distress, but you may be surprised to find they aren’t the only villains. There are 4 main types of shoes to stay away from:

  1. Tapering Toe Boxes

    The natural shape of the foot is widest at the toes and tapers in toward the heel. However, most shoes for women and men – from athletic shoes and casual shoes to dress shoes – taper in at the toe. High-heeled shoes are the most notorious culprit – often tapering to a sharp point. Toes can’t conform to this shape, so the result is everything from toe deformities, bunions, and osteoarthritis, to pain disorders that extend all the way up into the knee, hip, and low back.

  2. Raised Heels of Any Size

    There is no heel height that’s sensible – not even cowboy boots. Any heel elevation shortens the tendons and muscles in the back of the leg as well as impairing the natural blood flow. There are women who have worn heeled shoes for so long that the posterior tendons and muscles have shortened to the point they can’t walk barefoot or in flat shoes without pain and deformity. Wearing shoes with an elevated heel also changes your normal gait and eliminates your natural arch support. Wearing heels changes the alignment of the body from the ball of your foot all the way up to your pelvis, which has to tilt back to accommodate the change in the pull of gravity forward. This not only impacts the back but also the pelvic organs.

  3. Shoes with Toe Spring

    Most common in athletic shoes, any shoe that turns up at the toes overstretches the tissues on the bottom of the foot and can lead to plantar fasciitis, neuromas in the ball of the foot, and even shin splints. If your shoes are flexible and lightweight, you can minimize toe spring by folding the shoes in half with the sole of the toes touching the sole of the heels and placing it under a heavy object to hold it in this shape for up to 48 hours.

  4. Inflexible Soles

    Shoes with a heavy, inflexible sole – including arch supports – prevent the necessary flattening of the arch during walking. They also reduce the sensitivity to the terrain you’re walking on and you’re more likely to misstep, causing injury and balance issues. A rigid sole limits the range of motion of the foot much like a cast does, and can cause atrophy of the foot muscles, making them dependent on orthotics or extra cushioning to be able to function.

Stealth Pain

Another common cause of foot pain is stress fracture, from intense exercise, like distance running or basketball. Weakened bones from osteopenia or osteoporosis increase this risk. If you have intense or nagging foot pain that persists no matter what you do, get an x-ray to make sure you don’t have a stress fracture.

Heel Pain

If you feel heel pain first thing in the morning when you hop out of bed, chances are you’re suffering from plantar fasciitis, a common inflammation of this long ligament that attaches to the heel bone. Stretching exercises, ice (fill a 12-20 ounce plastic bottle with water, freeze, then roll under the arch of the foot), therapeutic ultrasound, and kinesiotape work wonders with plantar fasciitis. A good physical therapist can’t be beat when it comes to this common painful problem.

Other causes of heel pain include bone spurs, tendonitis, arthritis, fracture, tumor, or infection. Excessive exercise or wearing one of the 4 types of shoes that cause foot pain are also common causes.

Foot Spasms

There’s nothing worse than having a muscle spasm in your foot while wearing laced up shoes or boots. Rubbing or massaging the spasm out is the quickest way to relief. Long-term relief comes from testing for nutrient deficiencies, like Vitamin D (a blood test), or mineral imbalances, like calcium, potassium, and magnesium.

Make sure you’re not dehydrated or overworking tired foot muscles, and check your circulation as well as the fit of your shoes. If you are pregnant or have a thyroid disorder, this can also cause frequent muscle spasms in the feet.

Toe Pain

Big Toe Pain

Sudden pain, heat, swelling and redness at the base of the big toe are the hallmarks of gout, an inflammatory condition which causes an increase in uric acid and a painful, swollen joint. If the pain is worse in the morning, the joint is stiff, and there’s no heat or redness, then osteoarthritis is the likely culprit. If it’s difficult to bend the joint you may have developed a bone spur as a complication of the arthritis. If the pain comes on suddenly as a result of an injury, you may have turf toe, a common ailment of athletes who play on hard surfaces.

Pain in Other Toes

If you have burning pain in the ball of your foot that radiates to your middle toes, or feel like you’re walking on a marble, then you may have a Morton’s neuroma, which is the thickening of tissues around a nerve, caused by injury or pressure on the toes from ill-fitting shoes or high heels. Not surprisingly, this foot issue is 10 times more common in women than it is in men.

Toe Deformities

Toes that bend upward then curve down at the end, resembling a claw are called claw toes. Claw toes can be caused by shoes that are too tight or by diseases that damage nerves, like diabetes, neurologic disorders, or alcoholism.

If the joint on one of your toes is pointing upward rather than lying flat, you may have a hammertoe or mallet toe. These happen when the muscles in the toes and ball of foot aren’t working together correctly, usually caused by wearing high-heeled shoes. Caught early, all of these deformities can be helped by stretching and toe exercises, but prescribed shoes and even surgery may be necessary.

Find Relief by Returning Your Feet to Their Most Natural State

Returning your feet to their most natural state is the best answer to most pain-related foot problems, as well as the musculoskeletal problems that are an extension of these issues. Wear shoes that support the natural alignment of your feet and allow them to move and stretch freely, working all the small muscles that support and give the feet strength in all directions. Stretch and strengthen your feet, and consider reflexology, massage, and physical therapy when dealing with pain, deformities, or transitioning from any of the 4 types of shoes that cause foot issues.

Contributor

Ann Louise Gittleman, Ph.D., C.N.S.

Ann Louise Gittleman, PhD, is a New York Times award-winning author of 30 books on detox, health, and healing, including the international bestselling Fat Flush Plan and Zapped! Visit her blog and join her online Fat Flush Community.

What Is SAMe Good for?

Natural compound may support mood, joint comfort, and liver health

By Nan Fornal

If you’ve heard of S-adenosyl-l-methionine, you’re likely more familiar with its nickname, SAMe (which is pronounced like the name Sammy). But you may not know what it does.

What Is SAMe?

Produced naturally by the body from the amino acid methionine, this compound “acts on a number of important molecules including hormones, neurotransmitters, fatty acids, DNA, proteins, and cell membranes,” according to a fact sheet published by Memorial Sloan Kettering Cancer Center. 

Research results suggest that SAMe has anti-inflammatory and antidepressant properties. People generally use SAMe to treat “depression, osteoarthritis, and liver disease,” according to Mayo Clinic staff.

Possible Uses of SAMe

  • Arthritis: Researchers have shown SAMe to be as effective as conventional treatments for osteoarthritis, but more studies are needed before the compound is recommended for pain.
  • Liver disease: Some studies showed promise in treating chronic liver disease and drug-induced liver toxicity, but in both cases, more research is needed to confirm safety and effectiveness. 
  • Depression: A review published in the Annals of General Psychiatry found that “existing trials of SAMe . . . have shown encouraging and generally positive results.” The authors noted that “SAMe has demonstrated the ability to induce a valid and effective antidepressants effect, with remarkably few side effects and a relatively rapid onset of action.” 

SAMe Side Effects

Generally mild, side effects may include flatulence, headache, upset stomach, and nausea and vomiting. 

“Information on the long-term safety of SAMe is limited,” according to the National Center for Complementary and Integrative Health, “because the participants in most studies took it only for short periods of time. However, in one study of alcohol-related liver disease, participants took SAMe for two years; in that study, no serious side effects were reported.” 

Interactions

Use of SAMe with drugs or supplements that increase serotonin levels could lead to serotonin syndrome, a condition in which high levels of serotonin accumulate in the body. The list includes antidepressants, antipsychotics, amphetamines, opioids, and St. John’s wort. 

Check with your healthcare provider before taking SAMe, especially if you already take any of the medications or supplements listed above.

“S-adenosyl-l-methionine (SAMe): In depth,” National Center for Complementary and Integrative Health, www.nccih.nih.gov

“S-Adenosylmethionine (SAMe) in major depressive disorder (MDD): a clinician-oriented systematic review” by A. Cuomo et al., Annals of General Psychiatry, 9/5/20

“SAMe” by Mayo Clinic Staff, www.mayoclinic.org, 8/13/25

“SAM-e: Purported benefits, side effects & more,” Memorial Sloan Kettering Cancer Center, https://www.mskcc.org, updated 11/9/22

Contributor

Nan Fornal

Nan Fornal has experience with fiction, nonfiction, and technical publications, working closely with book and magazine publishers from first edit to final proofing. She has worked with Exeter Press, Boston magazine, and self-publishers alike.

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Why Your Skin Needs Ceramides After 40

Supportive topical products and foods

By Nan Fornal

If it seems like your skin has been getting progressively drier and more reactive as you get older, you’re not imagining it. 

As we age, the skin’s natural protective barrier begins to weaken—and one of the biggest reasons is a decline in the body’s production of ceramides.

These natural fats, members of the sphingolipid family, are found in the outermost layer of skin, where they help keep moisture in. Think of skin cells as bricks—ceramides are the mortar that holds everything together. When ceramide levels start to decline, skin can become dry, sensitive, flaky, and easily irritated.

This can leave skin feeling thinner, rougher, and less able to bounce back.

What Are Ceramides?

Ceramides make up 50 percent of the outer skin layer barrier. But they do more than keep the skin surface moist. They actively repair and maintain the skin barrier itself, something which becomes increasing important as skin ages or becomes stressed by harsh weather, aggressive skin care routines, excessive exfoliation, and too much sun exposure.

Ceramide deficiencies are linked with atopic dermatitis, eczema, and psoriasis. Researchers are in the early stages of testing the usefulness of ceramides in fighting serious conditions such as skin cancer.

Support Your Natural Ceramide Production

Feed your skin from within by eating nutrient-rich, anti-inflammatory foods. Choose omega-3–rich foods such as salmon, sardines, walnuts, and flax as well as sphingolipid-rich foods such as dairy, brown rice, sweet potatoes, eggs, soybeans, and meat—especially poultry. 

Improving your gut health will help improve your skin. Focus on getting plenty of fiber in your diet, eating more fermented foods to support gut microbiome diversity, and avoiding ultra-processed foods. Stay well hydrated, manage the stress in your life, keep physically active every day, and get enough sleep.

How to Use Ceramides

For best results, use products that combine ceramides with other ingredients that are good for the skin. Three categories to look for are emollients, humectants, and occlusives. Emollients help relieve dry and itchy skin; humectants attract moisture; and occlusives lock in moisture—and don’t dissolve in water.

In addition to ceramides, check skincare product labels for glycerin, colloidal oatmeal, hyaluronic acid, and shea butter. For maximum absorption, use these products on damp skin.

Topical moisturizers containing ceramides have been shown to help prevent skin dryness and irritation for people undergoing acne treatment. People with dry, eczema-prone skin who used ceramide-containing creams found improved skin barrier function and hydration after use. Ceramides are also used in medical settings for eczema, very dry skin, and for a compromised skin barrier.

 

 

 

“Ceramides and skin health: New insights” by T.L. Yong et al., Experimental Dermatology, 2/25

“A daily regimen of a ceramide-dominant moisturizing cream and cleanser restores the skin permeability barrier in adults with moderate eczema: A randomized trial” by F. Spada et al., Dermatologic Therapy, 5/24/21

“Function of ceramides in the skin and its relationship with skin disease” by W. Huang et al., Journal of Steroid Biochemistry and Molecular Biology, 8/11/25

“Moisturizers and ceramide-containing moisturizers may offer concomitant therapy with benefits” by C.W. Lynde et al., Journal of Clinical and Aesthetic Dermatology 

“What are ceramides?” https://health.clevelandclinic.org, 4/15/25

 

Contributor

Nan Fornal

Nan Fornal has experience with fiction, nonfiction, and technical publications, working closely with book and magazine publishers from first edit to final proofing. She has worked with Exeter Press, Boston magazine, and self-publishers alike.

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Nutraceuticals and Herbs for Cervical Dysplasia

Supportive integrative strategies

By Dr. Silmacoral López Jiménez

Although it’s one of the most preventable forms of cancer, cervical cancer remains one of the most common among women worldwide. Most cervical cancers develop from cervical dysplasia, a condition in which abnormal cells form on the cervix, usually as a result of infection with high-risk strains of the human papillomavirus (HPV). When HPV infections do not clear naturally, they can lead to cervical intraepithelial neoplasia (CIN) and, over time, cervical cancer.

Many HPV infections resolve on their own, but some factors increase the risk of persistent infection and progression. These include smoking, immune suppression, multiple sexual partners, co-infections, early sexual activity, and nutritional deficiencies. Because cervical dysplasia represents a window of opportunity before cancer develops, supportive therapies may play an important role in prevention and recovery.

Conventional Treatment & the Role of Integrative Care

Management of cervical dysplasia depends on the severity of abnormal cells. Low-grade lesions are often monitored because many regress spontaneously. Persistent or high-grade lesions may be removed. While effective, removal doesn’t address viral persistence, immune function, or tissue repair. This has led to growing interest in integrative and naturopathic approaches that support the body’s ability to clear HPV, repair cervical tissue, and restore a healthy vaginal environment.

Key Nutrients for Cervical Health

  • Folate and vitamin B12 support viral regulation and healthy cell growth. Adequate levels may reduce HPV persistence and disease progression, while deficiencies are linked to increased persistence and abnormal cervical cell changes.
  • Hyaluronic acid is known for skin hydration. In cervical health, it helps restore the protective mucosal barrier and promote healing of the cervical lining. Vaginal use may aid tissue repair and help support spontaneous viral clearance in low-grade cervical lesions, particularly when combined with other reparative compounds.
  • Green tea contains antioxidant catechins, especially EGCG, which has anti-inflammatory, antiviral, and anti-proliferative properties. It may inhibit HPV-positive cervical cell growth, promote apoptosis (death of abnormal cells), and support immune function. Studies evaluating oral and vaginal green tea preparations show improvement in low-grade cervical lesions.
  • Diindolylmethane (DIM), a compound derived from cruciferous vegetables, supports healthy estrogen metabolism and may help shift estrogen pathways toward those associated with lower cancer risk. This mechanism may help reduce proliferation of HPV-affected cervical cells.
  • Coriolus versicolor, commonly known as turkey tail mushroom, has been studied for its immune-modulating and antiviral properties. Topical vaginal gels and oral supplements containing Coriolus versicolor have shown benefits in improving cervical tissue repair, supporting HPV clearance, and promoting a healthy vaginal microbiome. These products are often combined with hyaluronic acid and herbal ingredients, including aloe and neem.

The Vaginal Microbiome

The vaginal microbiome is key to cervical health. A Lactobacillus-dominant environment (e.g., L. crispatus, L. gasseri, L. reuteri) helps maintain an acidic environment and protect against pathogens. Reduced levels are linked to HPV persistence and dysplasia progression, making probiotics a potentially important support strategy.

Immune Support & HPV Clearance

AHCC, a standardized extract derived from shiitake mushroom mycelia, has been studied for immune support and viral infections. While additional research is needed, clinical studies show promising results in AHCC’s ability to support immune function and aid in the clearance of persistent HPV infections.

Note

Any woman interested in integrative approaches should work with a licensed healthcare provider who can develop an individualized plan that incorporates naturopathic medicine as a standalone approach and/or alongside conventional medical care.

“AHCC supplementation to support immune function to clear persistent human papillomavirus infections” by J.A. Smith et al., Frontiers in Oncology, 2022 

“The association of four natural molecules—EGCG, folic acid, vitamin B12, and HA—to counteract HPV cervical lesions . . .” by G. Grandi et al., Journal of Personalized Medicine, 3/22/23 

“Double-blind randomized placebo-controlled multicenter clinical trial (phase IIa) on diindolylmethane’s efficacy and safety in the treatment of CIN . . .” by L. Ashrafian et al., EPMA Journal 

“Efficacy of Coriolus versicolor–based vaginal gel in women with human papillomavirus–dependent cervical lesions . . .” by L. Serrano et al., Journal of Lower Genital Tract Disease, 2021 

“Interactions between serum folate and human papillomavirus with cervical intraepithelial neoplasia risk . . .” by J. Yang, et al., American Journal of Clinical Nutrition, 2018 

“Protective effects of green tea extracts (polyphenon E and EGCG) on human cervical lesions” by W-S Ahe et al., European Journal of Cancer Prevention 

“Therapeutic efficacy of Coriolus versicolor–based vaginal gel in women with cervical uterine high-risk HPV infection . . .” by A.A. Criscuolo et al., Advances in Therapy, 2/21 

The Women’s Encyclopedia of Natural Medicine: Alternative Therapies and Integrative Medicine for Total Health and Wellness by Tori Hudson, ND (McGraw-Hill, 2007)

Contributor

Dr. Silmacoral López Jiménez

Dr. Silmacoral López Jiménez is a naturopathic physician specializing in women’s health and natural medicine. She is on the faculty at the UAGM Gurabo School of Naturopathic Medicine and works as a public speaker and as a clinician at Nature Med Center, her clinic in San Sebastián, Puerto Rico.

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Value Your Veins

Strategies to prevent and treat CVI

By Claire Sykes

Sixty thousand miles—that’s the length of your vascular system. What a journey for your blood! Make it a healthy one.

Your heart pumps blood to your lungs for oxygen, then into your arteries carrying it down to your feet. Calf-muscle contractions push the blood toward your heart, while valves in your calf veins prevent backflow. If valves are weakened or damaged, blood pools in your calf veins, leading to chronic venous insufficiency (CVI). 

Although CVI is irreversible, you can manage and treat it, and maybe even prevent it altogether.

Causes of Chronic Venous Insufficiency

CVI can take years to progress without you knowing, as pressure gradually builds in your leg veins. This happens from prolonged standing or sitting, limited exercise, obesity, pregnancy, or a leg injury or surgery. Smoking can damage veins, which also can weaken with age. Or CVI could run in the family.

“The condition can affect one or both legs. Swelling of the calves and feet is the most common symptom. Second is varicose veins, bulging and twisted veins. With severe insufficiency, skin changes can develop and a wound from an injury in that area may not heal well because of poor blood flow,” says Dr. Lai Chim Chan, ND, associate professor at the National University of Natural Medicine, in Portland, Oregon.

Take Action Against CVI

See your healthcare provider as soon as you notice symptoms. “Mimics include diabetes, heart or kidney problems, hypothyroidism, or lymphedema,” says Chan. “If your legs feel heavy, a venous duplex ultrasound shows how leaky your valves are. Laser treatment for them and/or medicine injected into your veins could help.”

Most likely you can manage—and prevent—CVI with regular exercise that strengthens calf muscles, such as walking uphill or briskly. Compression socks can improve blood flow and reduce swelling, so wear them if you’ll be sitting or standing for a while (your doctor may prescribe them for all-day wear). And take breaks to move your legs and elevate them above your heart.

Drink plenty of water and eat anti-inflammatory foods, including those with flavonoids found in many colorful fruits and vegetables, such as blueberries, red cabbage, and kale.

Supplements for CVI

Chan suggests these herbal extracts for CVI: horse chestnut (Aesculus hippocastanum L.), butcher’s broom (Ruscus aculeatus), French maritime pine bark (Pycnogenol) and grapeseed (Vitis vinifara). Then there’s gotu kola (Centella asiatica). “Consult with your doctor for the right herbs and doses for you,” she urges.

It’s never in vain to care for your veins, CVI or not. A healthy vascular system assures a happy heart.

“Horse-chestnut seed extract for chronic venous insufficiency. A criteria-based systematic review” by M.H. Pittler and E. Ernst, Archives of Dermatology

Personal Communication: Lai Chim Chan, ND

“Therapeutic applications of natural products in the management of venous diseases: a comprehensive review” by R.E. Mustafa et al., Inflammopharmacology, 4/25

“Varicose veins and occupational health: Symptoms, treatment and prevention” by D. Camargo de Lima, Revista Brasileira de Medicina do Trabalho, 12/1/19

Contributor

Claire Sykes

Claire Sykes is a freelance writer based in Portland, Oregon.

She loves that she's always learning about something new, and gets to talk with a wide variety of people, often at such an extent or depth.

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Perfecting the Paleo Diet

By Lili Hanft

Are you thinking of trying the popular paleo diet? Inspired by the diet of our Paleolithic ancestors, the paleo diet emphasizes whole, unprocessed, high-quality meats and vegetables while excluding grains, legumes, sugar, most dairy, and refined vegetable oils.

Many people believe it helps them with health challenges ranging from digestive issues to hormonal imbalances.

With the Paleo Diet, Simplicity is Key

When eating paleo, it’s best to keep it simple if you want to increase your chance of success. While a Google search for “paleo recipes” will turn up countless “paleo-ified” versions of everything from bagels to brownies, these recipes can contain expensive, hard-to-find ingredients that aren’t as nutritious as simpler whole foods.

Simple foods that you likely already know how to cook can make a delicious paleo menu: fried eggs with a side of fresh berries for breakfast; a big salad topped with salmon and avocado for lunch; a bunless burger with a baked sweet potato and roasted broccoli for dinner; almonds and an apple for a snack.

As an added bonus, keeping your paleo diet simple will help you stick to a budget. Focus on the basics: meat, fish, eggs, loads of colorful veggies, some fruits, and fats such as coconut, avocado, and butter. If you have extra room in your budget, you can opt for grass-fed meats and packaged paleo snack bars and protein powders.

Be Prepared with Paleo Meal Prep

Another way to spare your wallet (and your sanity) when going paleo is to focus on meal prep. Consider cooking grass-fed ground beef with lots of veggies (think carrots, broccoli, kale, onion, mushrooms, and the like) on the weekend so you can have meals ready to go during the week. Other paleo staples that can be prepared in advance include hard-boiled eggs, baked sweet potatoes, trail mix, and hearty soups. Having your fridge and freezer stocked with premade, healthy options makes sticking to a paleo diet easier during busy weeks.

Finally, as you make the transition to this ancestral way of eating, listen to your body. Rather than seeing a non-paleo indulgence as a slip-up, see it as a chance to observe how your body feels when you eat different foods. At the end of the day, the best determinant of your ideal diet is how it makes you feel.

Further Reading

Contributor

Lili Hanft

Lili Hanft Hanft is a Functional Nutritional Therapy Practitioner. She works with clients to help them nourish their bodies, feel confident in the kitchen, and tailor their diets to their unique needs and health goals. Lili teaches virtual cooking classes focused on simple, nutrient-dense recipes and meal prep. Learn more on her website and follow her on instagram.

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Mold Sickness

The Secret Behind Your Symptoms?

By Marsha McCulloch, MS, RD

An estimated 24 percent of the population have genetics that put them at increased risk for chronic health problems from mold exposure. They often end up with vague diagnoses like chronic fatigue syndrome, multiple chemical sensitivity, or irritable bowel syndrome.

Symptoms of Mold Illness

“Symptoms commonly include fatigue, brain fog, headaches, anxiety, gut disruptions (like gas, bloating, or diarrhea), skin rashes, frequent urination, and insomnia,” says Jill Crista, ND, author of Break the Mold ($24.95, Wellness Ink Publishing, 2018). “Frequent vision changes and ear ringing are also common.”

Try her online screening test.

How Mold Hurts You

Mold off-gases harmful chemicals, including volatile organic compounds (VOCs) and mycotoxins, that can erode your health. This can happen in a home with:

  • a damp basement
  • undetected leaks
  • humidity level is too high

“Mycotoxins can be taken in through your nose, mouth, or skin,” says Matt Pratt-Hyatt, PhD, a microbiologist and director of research at the Mold Pros in Kansas City, MO. “Then they can enter your cells, causing damage and interfering with energy production.” Mold VOCs can also be inhaled and cause inflammation.

The cellular damage caused by mold can disrupt multiple systems in your body. “The nervous system, immune system, and gastrointestinal system tend to get the brunt of the attack,” Dr. Pratt-Hyatt says. The system hit the hardest tends to vary with a person’s genetics.

How to Tell If Your Home Has Mold

Mold Doesn't Always Smell

Even if you don’t notice a musty odor, mold could be hiding.

“Stachybotrys, which is a well-known black mold, frequently produces a smell,” Dr. Pratt-Hyatt says. “But there are many other kinds of mold, like Aspergillus and Penicillium, that don’t have an odor but produce very harmful mycotoxins.”

Consider an Environmental Mold Test

To screen your home for mold, consider the Environmental Mold & Mycotoxin Assessment test (EMMA) offered by RealTime Laboratories. The EMMA test not only tests for mold spores but also mycotoxins. Just realize that if you plan to file a lawsuit, you’ll need a third-party inspection by a certified expert, says Dr. Crista.

Recovering from Mold Sickness

Dealing with Mold Problems

If a mold problem is found, multiple corrective steps are needed. Dr. Pratt-Hyatt advises professional remediation, including removal of moldy building material, enzymatic destruction of mycotoxins, and ultra-low penetration air (ULPA) filtered vacuuming of all interior surfaces of your home.

See a Specialist

To be evaluated, find a healthcare practitioner trained in chronic mold illness, not an allergist.

“A mold allergy test only looks at reactions to spores,” Dr. Crista says. “You can have a normal mold allergy test but still have mold illness.”

Here are three websites that can help you locate mold-savvy practitioners:

Consider Supplements

Dr. Crista recommends these supplements for people with mold illness.

Supplements Against Mold
Supplement Purpose
DHA, EPA, and GLA fatty acids Promote production of bile, which carries out mycotoxins.
Psyllium husk fiber Binds toxin-laden bile, so you excrete it rather than recycle it.
Quercetin An antihistamine that calms inflammation.
Glutathione (liposomal) Promotes detoxification, and is a potent antioxidant.
Oil of Oregano Has antifungal actions to support microbial balance.

 

“HLA-DR: Your genes,” www.survivingmold.com/diagnosis/lab-tests

“Is mold toxicity really a problem for our patients? Part 2—Nonrespiratory conditions” by J. Pizzorno, Integrative Medicine, 6/16

“Moist and mold exposure is associated with high prevalence of neurological symptoms and MCS in a Finnish hospital workers cohort” by S. Hyvonen et al., Safety and Health Work, 6/20

Personal communication: Jill Crista; Matt Pratt-Hyatt

“A review of the mechanism of injury and treatment approaches for illness resulting from exposure to water-damaged buildings, mold, and mycotoxins” by J. Hope, The Scientific World Journal, 2013

“Severe sequelae to mold-related illness as demonstrated in two Finnish cohorts” by T. Tuuminen et al., Frontiers in Immunology, 4/17

“Sick building syndrome (SBS) and exposure to water-damaged buildings . . .” by R.C. Shoemaker et al., Neurotoxicology and Teratology, 2006

Contributor

Marsha McCulloch, MS, RD

Marsha McCulloch, MS, RD, is a holistic dietitian and freelance writer for several natural health magazines and blogs. Follow her on Twitter.

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Lettuce Wrap Shrimp Tacos

with Cilantro-Lime Crema

By The Taste for Life Test Kitchen
Prep Time
30 minutes
Number of Servings
12 tacos (serves 4)
Ingredients

  • Cilantro Crema

    • 1⁄2 cup mayonnaise 
    • 1⁄4 cup plain Greek yogurt
    • 1⁄2 tsp ground cumin
    • Juice of 1 lime
    • 1⁄3 cup chopped fresh cilantro
    • Salt

  • Tacos

    • 1 lb large shrimp, peeled and deveined
    • 1 tsp chili powder
    • 1⁄2 tsp onion powder
    • 1⁄2 tsp salt
    • 2 Tbsp avocado oil
    • 12 large Romaine lettuce leaves
    • 1 cup thinly sliced red cabbage
    • 1 cup thinly sliced white cabbage
    • 1 cup your favorite salsa or Pico de Gallo 
    • Lime wedges for serving
Directions
  1. In a medium bowl, combine mayonnaise, yogurt, cumin, lime juice, cilantro, and salt to taste. Set crema aside while you prepare tacos.
  2. In a large bowl, toss shrimp with chili powder, onion powder, and salt.
  3. Heat oil in a large pan set over medium heat. Add shrimp and cook 2 to 3 minutes per side, until shrimp are pink in color and cooked through.
  4. Place lettuce leafs on a clean work surface. Divide equal amounts of cooked shrimp, red cabbage, and white cabbage over each lettuce leaf. 
  5. Drizzle cilantro crema and salsa over each lettuce leaf taco. Serve with lime wedges to squeeze over.
Nutrition Info

423 Calories, 26 g Protein, 196 mg Cholesterol, 13 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 4 g Fiber, 31 g Total fat (5 g sat), 803 mg Sodium, ★★★★ Vitamin K, Phosphorus, ★★★ Vitamin C, ★ Vitamin A, Vitamin B6, Calcium, Folate, Iron, Magnesium, Potassium, Zinc

Contributor

The Taste for Life Test Kitchen

The Taste for Life staffers have a wide variety of backgrounds and dietary needs. We're always experimenting in the kitchen, and love to share what we cook—and what we learn in the process.

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Making Sense of the Mushroom Boom

A guide to confident supplement shopping

By Bill Chioffi
Man in a greenhouse holding up Maitake mushroom.

Photos courtesy of Nammex Mushrooms, Inc.

If you feel that mushrooms are suddenly everywhere from your morning coffee to your nightly skin care routine, you aren’t imagining it. The shroom boom is in full swing, and for good reason. As we prioritize overall well-being with a focus on cognitive health and immune resilience in 2026, functional fungi have moved from the fringes of herbalism into the mainstream spotlight.

However, as mushrooms become a multibillion-dollar industry, the market has become crowded and, frankly, confusing. When you are spending $40 to $60 on a bottle of capsules, you deserve to know what you’re paying for. This guide is designed to help you decode labels with confidence.

Why Mushrooms, and Why Now?

The surge in popularity is driven by a post-pandemic focus on immunity and a fascination with nootropics (brain boosters). But the real driver is science. 

In 2026, we are seeing more standards, analytical science, and clinical studies than ever before. We are moving beyond traditional use into data-driven results, particularly regarding how fungal compounds interact with our nervous and immune systems.

Understanding the Label

The most critical distinction is which part of the fungal organism is being consumed. A mushroom describes the above-ground, fleshy fruiting body of a fungus. It develops from mycelium when environmental conditions are suitable. Mushroom (also known as the fruit body, fruiting body, or sporocarp) is the fungal part or mature stage that produces spores and the form commonly eaten as nutritious food.

Mycelium is the vegetative growth form of the fungus, consisting of a network of hyphae, the fine threadlike filaments that grow within and around their food source, e.g., woody debris, soils, grasses, or other organic matter. Many commercial mycelium products, specifically those produced in the US, are grown on and contain grain.

Notably, fungi lack starch; if a product tests high for starch, that identifies the residual grain used as a food source for the mycelium rather than fungal material.

Delivery Methods

Processing determines how much of the “good stuff” your body can use.

• Dual extract and extract powders

These are considered the most effective preparations for species like reishi, lion’s mane, chaga, cordyceps, or turkey tail. Mushrooms contain both water-soluble compounds (beta-glucans) and fat-soluble ones (triterpenes). These compounds are packed within a substance called chitin (the same stuff that makes lobster shells hard). A dual extract uses hot water and alcohol to ensure you get both components. 

• Tinctures and liquid extracts

Tinctures and liquid extracts are available; however, many of the well-studied, health-supporting properties of mushrooms come from their unique fiber content. Extracts in glycerine or alcohol will have very little of this fiber, and therefore much lower beta-glucan content compared to whole mushroom or extracted powders.

• Powders 

Straight powders are dried, ground fungi. They can be harder to digest than botanical powders because mushroom cell walls contain chitin. Powders that have been cooked or decocted before drying are partially broken down, which can improve bioavailability. Mycelium-fermented grain or products marketed as full-spectrum mushroom powders of US origin contain substantial amounts of the grain used to grow the mycelium.

• Functional foods

Mushroom-infused coffees are convenient, but check the dosage. Ensure you are getting a therapeutic 500 to 1,000 milligrams rather than a sprinkling. Seek out more information on products claiming “full spectrum” or “all parts” of the fungi as to what they include in the product—those terms have no defined meaning, and most of those products will contain rice, oats, or some other grain as part of the biomass.

The “Big Five” Species to Watch

  • Lion’s mane (Hericium erinaceus): The “smart mushroom.” Recent human trials support its ability to stimulate nerve growth factor (NGF) for focus and memory.
  • Turkey tail (Trametes versicolor): A powerhouse for the immune system and one of the most researched mushrooms globally for its protein-bound polysaccharides.
  • Cordyceps (Cordyceps militaris): Known for cellular energy and popular among athletes for improving oxygen utilization.
  • Reishi (Ganoderma lucidum): The “Queen of Mushrooms,” used for stress support and helping modulate the body’s cortisol response.
  • Maitake (Grifola frondosa): Excellent for metabolic health and blood sugar support.

Smart Shopping Checklist: Decoding the Chemistry

Before you head to the checkout, look for these

three markers of quality:

✔ Check to see if the product label lists specific secondary metabolites or betaglucans. General polysaccharide counts are often inflated by grain starches. Look for a breakdown of compounds like triterpenes for reishi or hericenones for lion’s mane and for beta-glucan values. These metabolites drive the mushroom’s unique health benefits.

✔ Is the extraction method specified? If a label doesn’t mention dual extraction or hot water extraction, you may be buying a product your body cannot fully digest.

✔ Is there a clear fungal part breakdown? An FDA-compliant label states whether the product contains 100 percent mushroom (fruiting body), mycelium, mycelium-fermented grain, or a blend. Knowing the part used is the only way to verify potency against clinical research.

Mushrooms are an investment in your long-term wellness. By focusing on extraction methods and fungal parts, you can ensure your supplements are as effective as they are trending.

 

“Cordycepin for health and wellbeing: A potent bioactive metabolite of an entomopathogenic Cordyceps medicinal fungus and its nutraceutical and therapeutic potential” by S.A. Ashraf et al., Molecules, 6/12/20 

“Effects of polysaccharopeptide from Trametes versicolor and amoxicillin on the gut microbiome of healthy volunteers . . .” by K. Pallav et al., Gut Microbes

 “Improving effects of the mushroom Yamabushitake (Hericium erinaceus) on mild cognitive impairment . . .” by K. Mori et al., Phytotherapy Research 

“Reduction of depression and anxiety by 4 weeks Hericium erinaceus intake” by M. Nagano et al., Biomedical Research 

“Unveiling the full spectrum of maitake mushrooms: A comprehensive review of their medicinal, therapeutic, nutraceutical, and cosmetic potential” by E. Camilleri et al., Heliyon, 4/26/24

 

Contributor

Bill Chioffi

COO Nammex Mushrooms, Inc.

Bill Chioffi is an expert in herbal supply chains and botanical research. He is the chief operating officer at Nammex Mushrooms, Inc., a leading supplier of organic mushroom extracts, and an advocate for mushroom education and rigorous quality standards and practices in the industry.

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