NEWSLETTER JANUARY 2025

Hello, Subscriber First Name,

Welcome to the January issue of the Picasso Health & Nutrition newsletter.

I’m glad you’re here!

Happy 2025!

It’s January, when we often find ourselves thinking more deeply about our health and taking steps to improve it. For some, that may include taking a supplement to boost wellness efforts and fill in nutrient gaps. January’s article looks at how supplements are regulated, and the safest way to purchase them.

Great news! If you’ve missed previous issues of the newsletters, you can find them on my website, picassohealthandnutrition.com under “Newsletter.”

I would love to hear your thoughts about the content of the newsletter, questions you may have, or ways we might work together. You can reach me at therese@picassohealthandnutrition.com

Happy New Year!

Here’s to your best health.

Therese

News & Updates

Join us at the Forum!

On Monday, February 3 (new date!) Bill George, MD and I will be guest presenters for the Forum for Provocative Issues at the Red Lodge Senior and Community Center. Here is the official teaser for the forum...

Our new demographic of an aging population, along with continued data and discoveries from long standing longevity studies, are only two of the reasons for the surging interest and enthusiasm for all topics involving living longer and healthier.

Join Bill George MD and Therese Picasso, Registered Dietitian and Health Wellness Coach, as they discuss The Art and Science of Living Long and Well.

Learn more about the Forum for Provocative Issues on their Facebook page including previous forum topics and speakers. If you’re interested in attending you may email Dick and Gretchen Nolan at rlmtforum@gmail.com. We would love to see you there!

I am an in-network provider for a growing list of insurance companies!

• Blue Cross Blue Shield of Montana (except for HMO plans

• Pacific Source

• Allegiance/Cigna

• Medicare

• Humana

• Medicaid Healthy Montana Kids

In addition, I accept HSA and FSA as well as self pay. I can also provide Superbills. Contact me with any questions.

FEATURED ARTICLE

Tips for Safely Choosing and Purchasing Supplements

In an ideal world, our food choices would provide all the nutrients our bodies need to thrive. However, various factors—like depleted soil quality, reliance on processed foods, increased nutrient demands due to activity or illness, and limited access to fresh, local produce—make this challenging for many. For optimal health, there are times when adding a high-quality multivitamin, mineral, or other targeted supplement can fill nutritional gaps. But with thousands of options on the market, how do you choose wisely?

How Are Supplements Regulated?

Unlike prescription medications, dietary supplements are regulated differently under the Dietary Supplement Health and Education Act of 1994 (DSHEA). Here are some key points to consider:

Prescription Medications:

• Must pass rigorous safety, quality, and efficacy testing before FDA approval.

Supplements:

• Do not require FDA approval before entering the market.

• Manufacturers must follow "good manufacturing practices" (GMPs).

• Health claims need clinical research for validation, but oversight is limited.

• The FDA may verify ingredients and safety after products are on shelves, but this is not routine.

Finding High-Quality Supplements

While some manufacturers exceed industry standards to produce safe and effective products, others do not. To ensure you're choosing wisely:

1. Look for Third-Party Testing certifications on the label to provide an assurance of quality.

United States Pharmacopeia (USP)

National Sanitation Foundation (NSF)

Consumer Lab

2. Buy From Trusted Sources:

Seek guidance from qualified healthcare professionals who can recommend vetted brands and trusted markets that sell them.

3. Check for Key Label Information:

Before purchasing, make sure the supplement label includes:

• The name and location of the manufacturer

• A third-party certification seal

• A Supplement Facts panel

• A list of inactive ingredients

Be Cautious With Online Marketplaces

While online marketplaces like Amazon and eBay offer convenience and competitive pricing, they also present significant risks when it comes to purchasing supplements. The lack of strict oversight means some products may not meet quality standards, and others might even pose serious health risks.

Hidden Prescription Drugs:

A study conducted by the FDA found hundreds of dietary supplements sold online that were adulterated with undeclared active pharmaceutical ingredients, such as weight loss supplements, sexual enhancement pills and bodybuilding supplements.

Mislabeling and False Claims:

Amazon Turmeric Supplements: Consumer Lab reported that several turmeric supplements sold online did not contain the amount of active curcuminoids advertised on the label. This means consumers may pay for a product with little to no therapeutic benefit.

Fish Oil Capsules: Testing revealed that some products contained higher levels of oxidation than permitted, reducing their effectiveness and potentially causing harm.

Counterfeit Products:

Counterfeiting is another major concern. Popular brands like Nature Made and Pure Encapsulations have had counterfeit versions of their supplements sold online, which often lack the intended ingredients or include harmful contaminants.

Red Flags to Watch For

Unusually Low Prices: If a deal seems too good to be true, it likely is. Adulterated or counterfeit products are often priced attractively to lure buyers.

Inconsistent Packaging: Counterfeit products may have misspelled labels, faded logos, or packaging that looks slightly different from the official version.

Lack of Certification Seals: Legitimate supplements often carry third-party testing seals, such as USP or NSF. If these are missing, the product’s quality is questionable.

Too-Bold Claims: Be wary of supplements promising "miracle cures" or "instant results." Claims like "melts fat overnight" or "reverses aging instantly" are not only misleading but also a sign of unscrupulous marketing.

Best Practices for Purchasing Supplements Online

For the safest experience:

• Buy Directly From the Brand’s Website

• Check Consumer Lab’s Where to Safely Buy Real Vitamins and Supplements Online, Not Fakes or Counterfeits.

• Look for third party testing seals

• Purchase from an online supplement dispensary sanctioned by your healthcare provider

By following these tips, you can confidently navigate the supplement market and make choices that support your health and well-being.

Article References

Consumer Reports: FDA Finds Hidden Drugs in Nearly 50 Dietary Supplements Sold on Amazon, Ebay

Where to Safely Buy Real Vitamins and Supplements Online, Not Fakes or Counterfeits

Is It Safe to Order Supplements on Amazon? It Can Be, but There Are Risks.

About the US Pharmacopeia

NSF

Consumer Lab

FEATURED RECIPE

The cod, sweet potatoes, extra virgin olive oil and miso paste (a fermented food) tick the boxes for heart, bone and digestive health. All together, this is a tasty dish for two.

Miso Glazed Cod with Sweet Potatoes

40 minutes, 8 ingredients

Serves 2

Ingredients

2 teaspoons Extra Virgin Olive Oil

1 Tablespoon Miso Paste

1 Tablespoon Maple Syrup

2 Tablespoons Coconut Aminos (may use tamari or soy sauce)

1 Sweet Potato (large, cut into wedges)

2 Cod Fillets

Sea salt & black pepper to taste

2 Tablespoons Cilantro (for garnish)

Instructions

1. Preheat oven to 400 degrees and line a baking sheet with parchment paper

2. In a bowl, whisk together the oil, miso paste, maple syrup, and coconut aminos. If the mixture is too thick, add a splash of water.

3. Add the sweet potatoes to the baking sheet and coat them well with about 2/3 of the miso mixture. Cook in the oven for about 20 minutes

4. Remove the baking sheet from the oven and season the cod fillets all over with salt and pepper. Place the fillets onto the baking sheet and brush with the remaining miso mixture.

5. Cook in the oven for another 12 to 15 minutes or until everything is cooked through.

Divide the fish and sweet potato evenly between plates. Garnish with cilantro and enjoy!

Nutrition information per serving

Calories: 341

Protein: 43 grams

Carbohydrates: 25 grams

Sugar: 13 grams

Fiber: 2 grams

Fat: 7 grams

Thank you for receiving my newsletter!

Do you know of others who may appreciate monthly nutrition and wellness information in their inbox? Share your comments and questions, and lead potential new folks here. I look forward to hearing from you.

Watch for my next newsletter in February.

Thanks again, and take care,

Therese

picassohealthandnutrition.com