We stuffed ourselves with rich holiday fare from Thanksgiving to New Year's, and now we're paying the price--in pounds. Alas, there is no magic bullet for weight-loss. The best recipe for losing pounds (and keeping them off) is still to eat less and exercise more. However, when combined with a healthy vegetarian diet and regular physical exercise, herbs can jump-start a weight-reduction program. Herbal slimmers generally work as metabolism boosters; fat burners; appetite suppressants; diuretics, which eliminate excess water; and laxatives (stimulating bowel cleansers or gentler bulking agents), which purge waste and detoxify the digestive system so that our bodies use nutrients more efficiently and subsequently store less fat.

We asked Mindy Green, educational services director for the Herb Research Foundation; Raymond Lombardi, N.D., a naturopathic physician; Linda Rector Page, N.D., author of How to Be Your Own Herbal Pharmacist (Healthy Healing Publications, 1997); and Tim Blakely, herb educator at Frontier Natural Products Cooperative for their favorite herbal diet aids. Overall, the following botanicals are safe when used in moderation.(*) But it's important to pay attention to the warnings and dosage guidelines since many of these plants can be harmful if overused or mixed with other herbs, foods and medications, particularly antidepressants containing MAO inhibitors. If you are not sure if your medications (over-the-counter and prescription) will negatively interact with these herbs, ask your doctor.

Herb               Function                  Dosage

Cascara sagrada   Strong stimulant           Capsules: 500 to 1,000
(Rhamnus          laxative, diuretic.        milligrams (mg.) a
purshiana)        Typically tempered         day. Tea: 1 to 2 cups
                  in formulas with           a day. Tincture: 10
                  digestive soothers         drops a day. Do not
                  (marshmallow,              use cascara sagrada
                  chamomile) and known       for more than a week.
                  as carminatives.

Dandelion         Gentle diuretic,           Tea (made from
(Taraxacum        laxative, digestive        leaves, not roots):
officinale        aid. Enhances fat          3 to 4 cups a day.
                  metabolism; removes        Tincture: 15 to 30
                  fatty acids and            drops a day. (Or
                  cholesterol from the       eat fresh dandelion
                  bloodstream before         greens in a soup
                  they are stored in         or salad at meals.
                  fat cells; restores
                  minerals lost when
                  taking a diuretic.

Ephedra           Metabolic stimulant,       Capsules: Do not
(Ephedra          fat burner, appetite       exceed more than
sinica)           suppressant. Found in      8 mg. within a 6-hour
                  many over-the-counter      period. Do not take
                  (OTC) weight-loss          more than 3 times a
                  formulas.                  day for more than
                                             4 weeks.

Garcinia          Metabolic stimulant,       Capsules: 500 mg. 3
cambogia          appetite suppressant,      times a day for 4
(Malabar          fat burner, digestive      to 8 weeks.
tamarind)         aid.

Licorice root     Satisfies cravings         Eat 1 to 2 sticks
(Glycyrrhiza      for sweets and             a day.
glabra)           prevents habitual
                  snacking without
                  adding calories.

Psyllium          Gentle bulking             1 tsp. of husk or
(Plantago         laxative. Contains         seed powder dissolved
psyllium)         mucilage to build          in 2 cups of water or
                  mass in the digestive      juice 2 to 3 times a
                  tract and push waste       day.
                  out, reduces hunger
                  by providing a feeling
                  of fullness. Found in
                  many OTC laxative
                  products.

St. John's        Serotonin-reuptake-        Capsules: 300 mg.
wort              inhibitor. Studies are     of standardized
(Hypericum        inconclusive, but this     extract with 0.3
perforatum)       herb seems to increase     percent of the active
                  serotonin levels in the    ingredient hypericin
                  brain and suppress         3 times a day.
                  appetite, reduce depre-    Tincture: 20 to 30
                  ssion-related overeating   drops 3 times a day.
                  and provide a feeling
                  of satiety.

Senna             Strong stimulant           Capsules: 500 to
(Cassia           laxative, diuretic.        1,000 mg. a day.
senna)            Generally tempered         Tea: 1 cup a day.
                  in formulas with           Tincture: 10 drops
                  digestive soothes          a day. Do not use
                  and carminatives.          for more than a
                                             week.

Herb                 Warning

Cascara sagrada      Works within 2 hours, so it's best taken
(Rhamnus             during the day. Prolonged use results in
purshiana)           dependency, cramping diarrhea and an
                     imbalance in essential electrolytes, such
                     as calcium, potassium and sodium, which
                     the body needs for energy. Do not use if
                     pregnant(**) or have an ulcer or an
                     inflammatory bowel disorder. Do not mix
                     with diuretics, heart medications or blood
                     pressure drugs.

Dandelion            Dandelion is considered the safest of herbal
(Taraxacum           diuretics; however, long-term use of any
officinale           diuretic may cause electrolyte imbalance.

Ephedra              Ephedra is a natural amphetamine. Do not
(Ephedra             mix with other stimulants. Do not take it
sinica)              if you have high blood pressure, heart or
                     thyroid disease, glaucoma or diabetes. May
                     cause insomnia, dry mouth, stomach upset,
                     heart attack

Garcinia             None
cambogia
(Malabar
tamarind)

Licorice root        Excessive use can raise blood pressure.
(Glycyrrhiza         Mixing with diuretics may cause potassium
glabra)              depletion and lead to weakness, muscle pain
                     and paralysis. Mixing with heart medications
                     may cause irregular heart beat or cardiac
                     arrest.

Psyllium             Must be consumed with 6 to 8 glasses of water
(Plantago            a day or severe constipation will result. May
psyllium)            cause stomach upset, gas, bloating. Do not use
                     if pregnant or have asthma.

St. John's           Take with meals to avoid stomach upset. May
wort                 increase photosensitivity. May also increase
(Hypericum           appetite in some people. Do not mix with foods
perforatum)          that contain the amino acid tyramine (red
                     wine, aged cheese, yeast, miso), OTC diet
                     aids, decongestants or drugs containing MAO
                     inhibitors.

Senna                Prolonged use results in dependency,
(Cassia              cramping, diarrhea, electrolyte imbalance.
senna)               Although senna is sold by itself, it's
                     best to mix it with soothing digestive herbs
                     (ginger, marshmallow, chamomile) to reduce
                     cramping.

(*) Check with a health professional before starting any weight-loss program. (**) If you are pregnant, do not use any herbal supplements without discussing it with your doctor.

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