magazine-pdf.org_13325_Better_Nutrition_April_2017_2

educate your kids about GMOS / IBS RX: what works, what doesn’t 

THE SHOPPING MAGAZINE FOR NATURAL LIVING 

beauty 

at its 

best 

APRIL 2017 

| betternutrition.com 

Quiz: 

PLANT 

OILS: 

Are They 

All Good 

for You? 

P. 72 

recipe for 

RADIANCE 

the best foods 

for a fresh glow 

simple 

techniques 

to STOP 

SMOKING 

50 STAFF- 

APPROVED 

FAVORITES! 

Supplements 

to Take for 

ALLERGIES

+,-./'$")012342356VOLUME 79 | NUMBER 4 

%$ 

This homemade 

Sun-dried Tomato 

Pesto transforms 

tabbouleh from 

simple to sublime. 

#% 

Spring is in the air—and 

so is pollen. Put the brakes 

on seasonal allergies with 

these natural solutions. 

features 

!" Radiate Beauty from 

the Inside Out 

Roll out the red carpet, because it’s 

time for our annual Best of Natural 

Beauty Awards. We tested a wide 

range of clean beauty products, 

picked 50 of our favorites, and 

organized them into easy-to-access 

categories that marry the best of 

nature and science. 

#$ Quitting Time 

Have you—or someone you love— 

tried to quit smoking, but never 

found success? This holistic approach 

integrates the latest research, 

science-backed natural remedies, 

and other proven techniques to help 

you quit—and stay smoke-free. 

#% Allergy Survival Guide 

Seven of our favorite natural solutions 

for seasonal allergies—so you can 

stop sneezing and get out and smell 

the roses this spring. 

departments 

"$ TREND WATCH Going Solar 

Rooftop panels are just one way to take 

advantage of this renewable energy 

source. Plus America’s healthiest cities, 

a handy way to monitor air quality, and 

more for Earth Day. 

''HOT BUYS Warming Trends 

Natural food, beauty, and supplement 

products that we’re excited about. 

'! CHECK OUT Magnesium: 

Superstar Rising 

This oft neglected mineral is gaining 

new popularity as we discover more 

about the key roles it plays in wellness. 

'( ASK THE NATUROPATH Natural 

Solutions for IBS 

Natural ways to support digestion 

and get the nutrients you need. 

)' 

Think you 

know all 

about 

healthy oils? 

Test your 

knowledge 

with our 

latest quiz. 

&' NATURAL PET Nothing to Sneeze At 

Protect pets from seasonal allergies 

with these simple, natural strategies. 

&( NATURAL BEAUTY Beauty Tools 

Make your beauty products work even 

better with these essential tools. 

%$ VEG CORNER Pesto Perfection 

A simple gluten-free salad made 

special with the power of pesto. 

%' EATING 4 HEALTH Beauty’s More 

Than Skin Deep 

These 8 wholesome foods can help 

you get the glow from within. 

%% ASK THE NUTRITIONIST Talking to 

Kids About GMOs 

What you teach kids today can greatly 

affect their choices tomorrow. 

)$ HEALTHY DISH Ham-Yam 

Quiche Dijon 

Sweet potatoes shine in this Paleofriendly 

dish. 

)" SHOPPING CART Product Spotlights 

Six high-quality supplements to try. 

)' QUIZ WHIZ Plant Oils 

How healthy are they? Take our quiz 

and find out. 

COVER PHOTOGRAPHY: PORNCHAI MITTONGTARE; PROP STYLING: ROBIN TURK 

! • APRIL 2017

With just one tablet and 12 billion friendly probiotic organisms^ 

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Once-daily Probiotic CD works differently than other probiotics. Not only does it protect 

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digestive health is consistently supported with 12 billion bioactive organisms^ from 

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

Bio-tract® is a registered trademark of Probi USA, Inc. in the United States (reg. in the name of Probi USA, Inc.). ^ At time of manufacture. 

©2017 American Health, Inc. | 16-AH-1299

"#$%&'()*+,- 

Special Beauty 

Issue 

Welcome to our annual beauty issue! Starting on p. 41, 

you’ll find our 50 personal care favorites across a range of 

categories. To come up with our list of winners, we tested 

shampoos, serums, deodorants, toothpastes, and many 

other products. 

It was hard to narrow the list to 50—there are so many 

wonderful natural beauty products on the market today. 

We chose ones that stand out for a variety of reasons, from 

innovative ingredients such as plant-based stem cells to 

advanced, easier-to-absorb forms of vitamins. The best 

part is that our winning picks are made without chemicals 

or other irritants. And they rival pricey spa treatments in 

terms of effectiveness. So you can look beautiful and still 

feel good about what you put on your body. 

But beauty is far from skin deep. “Skin troubles are a 

reflection of what’s going on inside. To get perfect skin and 

maintain it, you need the right balance inside and out,” says 

Wendy Rowe, makeup artist, beauty expert, and author of 

the new book Eat Beautiful (Clarkson Potter). “The way to 

achieve that healthy glow is really very simple—just laugh, 

exercise, and feed the skin. A little bit of makeup never hurt 

any of us either.” We agree, Wendy! See p. 62 for Rowe’s 

Green Protein Smoothie—“Every ingredient in this recipe 

has skin-benefiting properties,” she says. You’ll also find our 

list of top beauty-boosting foods in this section. 

I’ll leave you with this quote from Jenn Proske: “Love 

yourself. It is important to stay positive because beauty 

comes from the inside out.” 

!"#$%& 

nbrechka@aimmedia.com 

“Skincare is important, of course, but eating 

a range of good-quality, skin-friendly foods— 

seasonal and organically produced when 

possible—will provide the foundation. This 

will ensure your skin has a healthy glow,” 

— Wendy Rowe, author of Eat Beautiful 

Win on Facebook! 

Imagine the thrill of winning one of our award-winning beauty products! 

We’re giving away many of them—and we’d love to see you win. Visit 

our Facebook page (BetterNutritionMagazine) every Friday in April to enter 

our Best of Natural Beauty Giveaway. 

WHAT’S 

NEW AT 

betternutrition.com 

Here’s what’s 

cooking this 

month on our 

website: 

Exclusive Blogs: 

Aromatherapy 

Essentials 

Spring cleaning 

time! Learn how 

to clean your 

entire home 

with essential 

oils—a nontoxic 

alternative to 

traditional household 

products 

that really works. 

Nutrient Quick 

Guides 

Brush up on 

the many 

health benefits 

of B vitamins. 

Natural Beauty 

E-Zine 

This free PDF is 

filled with natural 

beauty tips and 

hacks, as well as 

beauty-boosting 

recipes and DIY 

beauty treatments. 

Download at 

betternutrition.com. 

SIGN UP 

FOR OUR 

NEWSLETTER! 

Healthy Buzz 

Go to betternutrition. 

com and click on 

the “Healthy Buzz” 

button to sign up for 

our new monthly 

newsletter. 

YOUR GUIDE TO NATURAL LIVING 

Editor in Chief 

Creative Director 

Executive Editor 

Senior Editor 

Associate Editor 

Copy Editor 

Beauty Editor 

Research Editor 

Contributing Editors 

Contributing Designer Rachel Pilvinsky 

Contributing Writers Jeannette Bessinger, CHHC, 

Jonny Bowden, PhD, CNS, Mary 

Margaret Chappel, Emily A. Kane, 

ND, LAc, Melissa Diane Smith, Julia 

Szabo, Lisa Turner 

Production Director 

Production Manager 

Editorial Offices 

Vice President, General Manager 

kpaulsen@aimmedia.com 

Group Publisher 

800-443-4974, ext. 708 

Associate Publisher 

561-362-3955 

Midwest Ad Manager 

800-443-4974, ext. 703 

West Coast & Mountain Ad Manager 

310-456-5997 

Retail Development Group 

Director of Retail Sales 

800-443-4974, ext. 702 

jkelly@aimmedia.com 

National Sales Manager 

800-443-4974, ext. 701 

stheobald@aimmedia.com 

Business Development 

702-219-6118 

Marketing Designer 

jnesnadny@aimmedia.com 

Accounting & Billing 

310-356-2248 

Nicole Brechka 

Rachel Joyosa 

Jerry Shaver 

Ann Nix 

Elizabeth Fisher 

James Naples 

Sherrie Strausfogel 

Sam Russo, ND, LAc 

Vera Tweed, Helen Gray 

Cynthia Lyons 

Mark Stokes 

512 Main Street, Suite 1 

El Segundo, CA 90245 

Kim Paulsen 

kpaulsen@aimmedia.com 

Joanna Shaw 

jshaw@aimmedia.com 

Bernadette Higgins 

bhiggins@aimmedia.com 

Lisa Dodson 

ldodson@aimmedia.com 

Cindy Schofield 

cindyschofield@earthlink.net 

2400 NE 65th Street, Ste. 623 

Fort Lauderdale, FL 33308 

800-443-4974, ext. 702 

Joshua Kelly 

Steven Theobald 

Kim Erickson 

kerickson@aimmedia.com 

Judith Nesnadny 

Yolanda Campanatto 

ycampanatto@aimmedia.com 

Chairman & CEO Andrew W. Clurman 

Executive Chairman Efrem Zimbalist III 

Chief Financial Officer Michael Henry 

Executive Vice President, Operations Patricia B. Fox 

Vice President, Controller Joseph Cohen 

Vice President, Research Kristy Kaus 

Vice President, IT Nelson Saenz 

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BETTER NUTRITION, ISSN #0405-668X. Vol. 79, No. 4. Published monthly by Cruz Bay 

Publishing, an Active Interest Media company. 5720 Flatiron Parkway, Boulder, CO 80301; 

303-253-6300; fax 303-443-9757. © 2017 Cruz Bay Publishing. All rights reserved. Mechanical 

requirements and circulation listed in Standard Rate and Data Service. The opinions expressed 

by the columnists and contributors to BETTER NUTRITION, are not necessarily those of the 

editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. 

Advertisers and advertising agencies assume liability for all content of advertising and for any 

claims arising therefrom. Articles appearing in BETTER NUTRITION may not be reproduced in 

whole or in part without the express permission of the publisher. Microfilm copies of BETTER 

NUTRITION, are available from University Microfilms, 300 N. Zeeb Rd., Ann Arbor, MI 48106. 

Authorization to photocopy items for internal or personal use of specific clients is granted by 

Cruz Bay Publishing, provided that the base fee of US $2.25 per copy, per page is paid directly 

to Copyright Clearance Center (CCC), 222 Rosewood Dr., Danvers, MA 01923 USA. The fee code 

for users of this Transactional Reporting Service is 0405-668X/1999 $2.25. For those organizations 

that have been granted a photocopying license by CCC, a separate system of payment 

has been arranged. Prior to photocopying items for educational classroom use, please contact 

CCC at 508-750-8400. Organizations or individuals with large quantity photocopy or reprint 

requirements should call 770-988-9991. 

! • APRIL 2017

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Going Solar 

Last year, the solar industry grew 

faster than ever, with the number of 

solar cells in the United States nearly 

doubling. And within the next decade, 

solar power will cost less than coal in 

many parts of the world. Should you 

put solar panels on your roof? What if 

you don’t own your home? 

Solar roof panels are only one 

way to harness the sun. Some utilities 

offer power from solar and other 

renewable energy sources, although 

it may cost more. Check your utility 

bill for green options that can provide 

some or all of your electricity. But 

those aren’t your only choices. 

Community Solar Programs 

For both homeowners and renters, 

many parts of the U.S. have community 

solar programs, sometimes called 

solar farms or gardens. Solar panels 

are installed in large groups on 

otherwise unusable 

land, and local 

residents can either 

rent or buy a number 

of those panels. 

How It Works 

In theory, you get the power generated 

by your panels, but it doesn’t usually go 

directly to your home. Rather, the local 

utility company buys the power and 

5 

5 

5 

5 

'-'./01. 

2&034 

In about an hour, the sun 

provides more energy than 

the whole world uses 

in a year. 

Information about existing community solar programs: 

rooflesssolar.com 

Help with starting a community program: 

communitysolarplatform.com 

Solar panel installation cost calculator: 

solarpowerauthority.com/calculator/ 

More information about solar: 

thesolarfoundation.org 

credits you for it on 

your bill. Panels in a 

community program cost 

less than installation on a 

home roof, and you don’t have 

to worry about maintenance. Prices 

vary around the country, depending 

upon state regulations and financial 

incentives, and not every community has 

a solar project. Here are some helpful 

resources to get a sense of your options: 

!" • APRIL 2017

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94% 

Although six in 10 Americans say they 

eat a very healthy diet, 94 percent 

don’t eat at least five daily servings 

of fruits and vegetables, the minimum 

recommended amount. The reality 

gap was identified in a survey of 1,025 

adults by ORC International, on behalf 

of MegaFood. 

Healthiest Cities 

It’s easier to make healthy choices in some 

cities than in others. WalletHub, a personal 

finance site, compared 34 characteristics of 150 

U.S. cities, and ranked these as the 10 healthiest: 

1 San Francisco 

2 Salt Lake City 

3 Scottsdale, Ariz. 

4 Seattle 

5 Portland, Ore. 

6 Irvine, Calif. 

7 Huntington Beach, Calif. 

8 Honolulu 

9 Washington, D.C. 

10 Santa Clarita, Calif. 

Ranking factors included per capita number of 

fitness clubs, nutritionists, healthy restaurants, 

and walking and running trails; fruit and veggie 

consumption; and health care access and costs. 

Here are some of the winners in individual 

categories (based on per-capita numbers): 

Most healthy restaurants: Portland, Ore. 

Most nutritionists: Durham, N.C. 

Lowest average fitness club costs: El Paso, Tex. 

Most running trails: Washington, D.C. 

Most walking trails: Lincoln, Neb. 

Three California cities—San Francisco, 

Oakland, and Fremont—tied for the #1 spot 

in lowest percentage of adults eating less 

than 1 serving of fruits and veggies daily.

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Once considered a long shot, a bet that you will achieve a weight-loss goal has become 

such a successful strategy that in the United Kingdom, a leading bookie has stopped 

accepting such bets. William Hill, a British company that takes sports bets, learned that 

putting real money at stake is a strong motivator for people to stick with weight-loss 

strategies. On this side of the pond, you can bet on your own weight loss through 

HealthyWage.com—not a bookie, but a site that enables dieters to win up 

to $10,000, depending on the size of the bet and amount of weight lost. 

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Plant Concentrate 

LOWERS CHOLESTEROL 

Capsules containing concentrated 

fruit and vegetable juices 

can help reduce cholesterol 

and unhealthy levels of chronic 

inflammation, according to a study of 

56 overweight people age 40 and older. 

Researchers at the University of Newcastle 

in Australia noted that phytochemicals in 

plants are known to counteract inflammation 

and can reduce health risks for chronic diseases 

among older adults who are overweight or obese. 

The study was published in the journal Nutrition. 

Many green powders and some multivitamins contain 

concentrated fruits and vegetables or juices.

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Most Women 

Short on Folic Acid 

A B vitamin necessary to prevent 

neural tube defects in babies, folic 

acid is still in short supply among 

women who may bear children. In 

the 15–44 age group, 75 percent of 

American women don’t get the 

recommended daily amount of 

400–800 mcg, according to 

the U.S. Preventive Services 

Task Force, an independent 

panel of experts that recommends 

women take daily folic 

acid supplements. The critical 

period for supplementation starts 

at least one month before conception 

and continues through the first 

2–3 months of pregnancy. 

4 

mg 

Just 4 mg of extra zinc daily can significantly 

improve the body's ability to resist infections and 

disease, according to a study by the UCSF Benioff 

Children’s Hospital Research Institute in Oakland, 

Calif. This amount of zinc can also help support 

healthy growth of children. 

B12 GOOD FOR 

FRIENDLY GUT BUGS 

Vitamin B 12 

is known to be 

essential for a healthy brain and 

nervous system. It turns out, it’s 

also needed by beneficial gut 

bacteria that help the human 

body maintain overall good health. Scientists at the Department 

of Energy’s Pacific Northwest National Laboratory have found 

that even though some gut microbes make B 12 

, it’s a laborintensive 

process, and short supplies can disrupt DNA and 

growth of vital microbial communities. Probiotics are normally 

viewed as the go-to supplement for healthy gut bacteria, but 

now we know that B 12 

also plays an important role. 

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how clean is your air? 

Air quality generally doesn’t get much attention unless it’s unusually bad, but you 

can get a snapshot of pollution levels and types of pollutants, at any location in 

the United States, at airview.blueair.com. Just type in a street address, and results 

from the nearest air quality monitoring station will appear, including an overall air 

quality score. Pollutants measured include different industrial and vehicle emissions, 

bacteria, viruses, dust, and pollen. 

Air pollution increases risk for respiratory and heart diseases, and may contribute 

to diabetes and dementia. But studies show that the following foods and nutrients 

can help protect against damage: 

, 

, 

, 

Fruits and veggies reduce heart-related risk from air pollution. 

Vitamin E helps protect lungs against tiny particles called particulate matter. 

Olive oil—as little as two-thirds of a teaspoon daily (3 grams, which contains 

40 calories)—reduces pollution-related inflammation and constriction of arteries. 

DOES THE TYPE OF PROTEIN MATTER? 

While protein can be found in both plant and animal foods, other nutrients 

in these sources differ. However, both work equally well to maintain 

muscle mass, strength, and bone mineral density, according to 

a study of 2,986 men and women between the ages of 

19 and 72 by Harvard University and other Boston-area 

researchers. The study, published in the American Journal 

of Clinical Nutrition, also found that higher intake of protein 

increases strength and lean muscle mass in arms and legs, 

and noted that vitamins, minerals, and acidity of the diet 

(animal-based foods are more acidic) affect how protein is utilized. 

Among parents of children 

1 between the ages of 4 and 

3 

18, only one-third feel they 

are doing a good job shaping 

their child’s eating habits, according 

to a survey of 1,767 parents by the 

University of Michigan in Ann Arbor. 

About one in four parents say their 

child’s diet is somewhat or completely 

unhealthy, and one in six believes 

their child’s diet is very nutritious.

Nourish 

& Renew 

NOW® Solutions Organic Rose Hip Seed Oil 

NOW® Solutions pure and certified organic Rose Hip Seed Oil is a nourishing botanical extract that works wonders 

for almost any complexion. Loaded with essential fatty acids and antioxidants that nourish and protect, rose hip 

seed oil has been safely used for hundreds of years to promote and maintain an even skin tone and a healthy, 

glowing complexion. NOW® Solutions Organic Rose Hip Seed Oil is very light and is absorbed quickly with no 

greasy residue, so it’s ideal for all skin types and safe for daily use. 

Available in fine health food stores nationwide. • nowfoods.com/nowsolutions 

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Warming Trends 

Say “hello” to spring with these hot 

new natural products 

Stress SOS 

Feeling frazzled? Rainbow Light Vibrance Women’s 

Multivitamin plus Stress Support is a comprehensive 

formula for women that goes above and beyond 

the basics found in many regular multis. Featuring 

a wide range of vitamins, minerals, and antioxidants 

derived from non-GMO whole foods (a 

cornucopia of fruits, vegetables, spices, and green 

foods), this supplement is highly bioavailable and 

includes optimum levels of key stress relievers 

such as B vitamins and magnesium to soothe 

frayed nerves. Additional probiotics, prebiotics, 

and plant-sourced digestive enzymes ease the 

digestive distress often associated with stress. 

Macaroons Get a Makeover 

This classic cookie favorite just got even better. Laughing 

Giraffe Snakaroons are sweetened with just a touch of agave 

nectar—not loaded with sugar like most macaroons. 

They’re completely raw, made using a gentle dehydration 

process. Plus, they’re gluten-free, organic, non-GMO, 

and vegan. But the best part? These tasty bites of bliss 

come in a variety of natural flavors that are sure to satisfy 

your sweet tooth, including Chocolate, Vanilla, Goji Maca, 

Lemon, Coffee Bean, and three new ones (shown above): 

Aztec Chocolate, Matcha, and Salted Caramel. 

Take it to the Max 

Now your daily dose of omega-3 fish oils comes in 

delicious flavors like Orange Citrus Burst (tastes like a 

creamsicle) and Coconut Bliss, in single-serve packets 

you can easily throw in a purse or gym bag. Each 

Coromega MAX Super High Omega-3 Fish Oil packet 

contains 1,200 mg of DHA and EPA omega-3s from 

wild-caught fish, along with 2,000 IU of vitamin D. These 

concentrated packets mean you don’t have to take 

multiple capsules, and this emulsified formula is smaller and easier to 

digest, making it more bioavailable while also ensuring that there’s 

no fishy taste or “fish burps.” 

!! Heartburn-Free, Naturally 

The problem with most OTC and prescription heartburn 

drugs is that they tend to cover up symptoms. Life Extension 

Gastro-Ease actually helps heal the gut, addressing underlying 

issues that lead to heartburn. It’s designed to help protect 

the stomach from excess acid and heal its protective mucous 

layer. The active ingredients are zinc-L-carnosine and probiotics. 

Research shows that zinc, especially when combined with 

the nutrient carnosine (as zinc-L-carnosine), works to build the 

stomach’s protective layer by encouraging mucus production. 

Pylopass, a patented probiotic, helps balance the raito 

of good-to-bad bacteria in your digestive tract and promote 

stomach lining health. 

!!Travel Beautifully 

The Acure Travel Pack lets you take your natural 

beauty regimen with you anywhere you 

roam. Airline-approved-sized bottles include 

essentials that combat the dehydrating effects 

of airplane cabin air that can take a toll on skin 

and hair. Included in this carry-anywhere kit 

are four fantastic natural formulas—Acure 

Ultra-Hydrating Shampoo and Ultra-Hydrating 

Conditioner with argan oil, argan stem cells, 

CoQ10, and sea buckthorn oil; Acure Brightening 

Facial Scrub with organic sea kelp, lemon 

peel, and French green clay; and Acure Day 

Cream with gotu kola stem cells and chlorella. 

Tip: Apply the Day Cream on the plane for a 

dewy complexion upon landing. 

!! • APRIL 2017

YOU’RE DOING IT. MAKE IT COUNT. 

THE SPRY5 SYSTEM IS THE MOST COMPLETE, EASY TO USE AND GREAT TASTING LINE OF ORAL CARE PRODUCTS ON THE MARKET 

Using products from the Spry5 system 

make it easy to get the dentistrecommended 

five daily exposures 

of xylitol. Research has shown over 

and over that using xylitol products 

five times throughout the day is the 

The Spry5 System is simple to use, in 

fact you’re probably going through the 

motions, just not with products that 

use mouthwash, chew gum, eat mints 

or candy you should make it count. 

The goal of the Spry5 system is 

to make oral care easy, tasty and 

retailer at Xlear.com. 

Make the switch to Spry products and 

1 Brush and rinse with Spry toothpaste 

and oral rinse when you wake up. 

2 After meals chew Spry gum or mints. 

3 Brush and rinse with Spry toothpaste 

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!"#!$%&'(GUIDE TO CUTTING-EDGE SUPPLEMENTS 

Magnesium: Superstar Rising 

This often overlooked mineral is gaining new popularity as scientists 

discover its importance to overall health /// BY VERA TWEED 

Magnesium is emerging as a superstar 

mineral, but for decades it’s been so 

underrated that one study called it an 

“orphan nutrient.” In the U.S. National 

Library of Medicine’s online database 

at pubmed.gov, there are more than five 

times as many scientific articles about 

calcium as there are about magnesium, 

yet both are equally essential for the 

function of the human body. 

The Calcium-Magnesium 

Partnership 

These two minerals are somewhat like 

the opposite ends of a dimmer switch. 

Calcium gives bones their hardness and 

makes things happen by exciting nerves, 

contracting muscles, and contributing 

to the inflammation necessary to fight 

invaders or injury. Magnesium gives 

bones some flexibility, keeps them from 

becoming brittle, and has a “chilling out” 

effect, relaxing nerves and muscles 

and reducing inflammation. Calcium is 

necessary for blood to clot so that wounds 

can heal, while magnesium prevents 

harmful clots and keeps blood flowing. 

When we experience a stressful 

situation, whether it’s an irritable boss, 

a traffic jam, or a workout at the gym, 

calcium contributes to the fight-or-flight 

response that kicks in, and if there isn’t 

enough magnesium to calm things down, 

we stay stressed. And without 

enough magnesium, high 

calcium levels can lead to 

stiff arteries and heart 

disease. 

300 internal processes that go on all the Today’s Calcium-Magnesium 

time to sustain life, including energy Imbalance 

production. A study of post-menopausal While lack of either mineral is bad for 

women tested performance on a stationary health, magnesium is the one likely to 

bike, before and after eating a low-magnesium 

diet, and found that lack of the 

fall short because: 

mineral made a significant difference. * Calcium is widely advertised 

With low magnesium, women used 

as an essential nutrient. 

10–15 percent more energy and their * Calcium supplements are 

heart rate increased by 10 beats per 

recommended by doctors. 

minute while doing the same amount of * Calcium is added to many foods 

cycling. Magnesium can also improve and drinks. 

sleep. In studies, other benefits of 

magnesium have included: 

In comparison, magnesium 

doesn’t have a voice. Think 

+,-)./0) 

* Less risk of asthma 

about it: When was the 

12/34 

* Protection against 

last time you saw a TV 

The U.S. government didn’t 

type 2 diabetes 

start recommending minimum 

intakes of magnesium food because it contains 

commercial touting a 

* Less depression 

* Relief from symptoms until 1968—27 years after lots of magnesium? 

issuing calcium recommendations. 

The optimum ratio 

of fibromyalgia 

* Protection against 

of calcium to magnesium 

hearing loss from very 

is estimated to be 2:1 from 

loud noise 

all sources, including food and 

* Lower blood pressure 

supplements, but in the average U.S. 

* Fewer and shorter migraine headaches diet, it’s estimated to be 3:1, meaning too 

* Lower odds of irregular heart rhythm much calcium and too little magnesium. 

* Relief from premenstrual syndrome 

Good sources of magnesium include 

* Less risk for osteoporosis leafy greens, nuts, whole grains, and 

More Reasons Why 

Magnesium is Essential 

A natural component of 

every cell in the human 

body, magnesium is 

essential for more than 

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WHO DOESN’T GET ENOUGH MAGNESIUM? 

A growing number of researchers, integrative physicians, and nutritionists consider that the U.S. 

government-recommended amounts of magnesium are too low and that lack of magnesium is 

much more prevalent than official surveys show. Even so, this is how many people are not getting 

the minimum recommended daily amounts (400–420 mg for men and 320–360 for most women): 

Overall U.S. population About 50% 

Teens 

After age 70 

75% of boys 

87% of girls 

79% of men 

70% of women 

legumes. As an example, a half-cup of 

cooked spinach or 1 ounce of dry-roasted 

almonds contains about 80 mg of magnesium, 

which is around 20 percent of the 

daily minimum recommended amount. 

Forms of Magnesium in Supplements 

Some forms of magnesium are more 

easily absorbed or are recommended 

for specific situations. Forms considered 

to be absorbed more easily include those 

labelled as “chelated,” and magnesium 

glycinate, malate, citrate, taurate, threonate, 

and orotate. Magnesium malate is often 

recommended to relieve symptoms of 

fibromyalgia, and magnesium threonate 

is sometimes formulated for brain health. 

Taking more magnesium than the 

body can absorb can result in loose stools, 

and is more likely with the magnesium 

oxide form. The problem is easily 

solved by taking less of the supplement. 

Magnesium hydroxide is a form used in 

laxatives and antacids. 

Magnesium can also be absorbed 

through the skin. Epsom salt baths have 

been popular for years, and more recently, 

other magnesium salts for soaking or 

bathing, as well as magnesium creams 

and lotions, have become available. 

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Contributing editor Vera Tweed has been researching 

and writing about supplements, holistic nutrition, fitness, 

and other aspects of healthy living since 1997. She is the 

author of several books, including Hormone Harmony: 

How to Balance Insulin, Cortisol, Thyroid, Estrogen, 

Progesterone and Testosterone to Live Your Best Life.

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#$%&'()*+,-./*+01ANSWERS TO YOUR HEALTH QUESTIONS 

Natural Solutions 

for IBS 

Gentle, effective ways to treat disrupted 

digestion /// BY EMILY A. KANE, ND, LAC 

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 natural health, 

including Managing 

Menopause Naturally. 

Visit her online at 

dremilykane.com. 

2 My doctor says I have IBS. Another 

doctor told me that IBS is a “nonsense” 

diagnosis. Either way, my digestion isn’t 

right. Help! —Greta Y., Santa Barbara, Calif. 

#2Irritable bowel syndrome (IBS) 

has been in the medical news a 

lot lately because—guess what—it’s real, 

and increasingly common. Contrary to 

popular opinion, IBS does not cause colon 

or other cancers, but it can make your life 

uncomfortable, and if you have irregular 

and uncomfortable bowel movements, 

you should be evaluated for the possibility 

of a more serious disease. 

IBS is distinct from inflammatory 

bowel disease (IBD), which is a more 

serious category of gastrointestinal 

disorders such as Crohn’s disease (ulcers 

in the small intestine) or ulcerative 

colitis (bleeding from large intestine). 

IBS typically presents as chronic loose 

and urgent stools, often with cramping, 

and it’s not always easy to sort out 

the cause. This is partly because 

there is often an additional emotional 

component to IBS. 

First, ask yourself if there is something 

you need to “purge” in your life—a bad 

relationship, a bad boss, a bad memory 

that may require ceremonial 

closure (funerals are an example 

of ceremonial closure). The gut is 

your “second brain” and can react 

to emotions to a profound degree. 

Problem Foods 

The “big 9” food irritants are wheat, dairy, 

soy, corn, caffeine, tomatoes, eggs, shellfish, 

and peanuts. However, fructose-induced 

diarrhea is not uncommon, and should be 

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Always be sure to cook 

your food thoroughly. 

Well-cooked foods 

are much easier to 

digest than raw foods. 

a consideration, especially if you eat 

more than 2–3 servings of fruit daily. 

To figure out if a certain food is 

causing your symptoms, you need to 

completely avoid the potentially 

offending food for 2–3 

weeks, then reintroduce it 

into your diet and watch 

for symptoms. IBS can also 

present with heartburn, fatigue, 

headache, back or abdominal pain, 

and even palpitations. If after 

3 days of reintroduction there are no 

undesirable changes to your gut function, 

skin, mood, joint stiffness, or other 

symptoms, that food is likely fine. 

This takes careful organization 

of your diet, and it really helps to 

work with a licensed naturopathic 

physician or well-trained nutritionist 

(not dietician). Some chiropractors also 

have additional nutrition training, but 

most MDs have very little training in 

nutrition, since they are experts in 

pharmaceutical medicine. 

Natural Solutions 

During the acute phase of IBS (lots of 

watery stools and cramping), try a hypoallergenic 

diet (see sidebar). As improvement 

occurs, eggs and yogurt (preferably 

made from goat’s milk) can be added if 

they don’t worsen the symptoms. Supplements 

that often help heal and soothe 

the gut include liquid chlorophyll (1 Tbs. 

daily), alfalfa tabs, calming herbal teas 

(Melissa, chamomile, fennel, peppermint, 

and ginger), and my favorite GI repair 

agent: glutamine, about 2 grams daily. 

As your symptoms stabilize, you can 

slowly add the cruciferous vegetables 

back into your diet. These provide many 

important nutrients, but can be hard to 

digest, so are best cooked with digestionaiding 

herbs such as fennel, caraway, 

cumin, anise, and dill. Nuts and seeds, 

grape skins, and red meat are also all 

difficult to digest, but may not be the 

causes of your GI distress. 

Carrageenan is a common additive used 

to make ice cream and other confections 

“smooth,” but is very irritating to the gut. 

Avoid this additive when possible, which 

is used in a lab setting to make mice guts 

bleed. Very spicy and very sweet foods 

are also GI irritants, as are fried foods, 

alcohol, and caffeine. 

Keep in mind that we’re exposed to 

more chemical additives than ever in our 

food and drink, so read labels and try to 

stick to food that is as close to the way it 

grew as possible when you eat it. And cook 

your food thoroughly. Well-cooked foods 

are much easier to digest than raw foods. 

With acute crampy pain, heat to the 

abdomen (hot water bottle or heating 

pad) can be very soothing. Regular 

exercise helps everything, including 

being a highly effective stress-reliever. 

HYPOALLERGENIC DIET 

BREAKFAST: whole brown rice cereal 

(3–4 Tbs. rice in 2 cups water, stirring 

constantly over medium heat) with 

2 tsp. virgin olive or flax oil stirred in 

when cooked. 

MORNING SNACK: baked apple or 

blueberries/sliced banana topped 

with unsweetened cocoa powder. 

LUNCH: vegetable soup from massaged 

kale, parsley, zucchini, pumpkin, 

carrots, and squash, with millet or 

barley, and 2 tsp. olive or flax oil. 

AFTERNOON SNACK: baked apple or 

berries or orange. 

DINNER: same as lunch, or add a little 

fresh fish or free-range chicken. 

Some of my colleagues have noted 

that the low FODMAP diet can help 

IBS. This basically means avoiding 

fermented foods (kombucha, pickles, 

yogurt); short-chain (simpler) carbs such 

as those found in high fructose corn 

syrup; honey; inulin; wheat; soy; garlic; 

onions; beans/peas; celery; mushrooms; 

most fruits; many condiments, dips, 

and sauces; beer; wine; coconut water; 

fruit juice; and all dairy. 

What’s left to eat? Most squashes, 

sprouts, pumpkin, potato, chard, kale, 

fennel, zucchini, yam, blueberries, 

banana, clementines, oranges, lemon, 

lime, papaya, pineapple, carrots, cucumber, 

ginger, radish, clean beef, chicken, 

lamb, pork, turkey, tuna, salmon, cod, 

most fresh fish and crustaceans, bone 

marrow, oats, quinoa, rice, seeds (chia, 

pumpkin, sunflower, etc.), maple syrup, 

mustard, eggs, and cocoa powder. 

A low FODMAP diet may work 

better if you have confirmed SIBO 

(small intestinal bacterial overgrowth). 

Do you have a question for Dr. Kane? Email it to editorial@ 

betternutrition.com with “Ask the ND” in the subject line. 


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#$%&'$()*+,NUTRITION FOR DOGS & CATS 

Nothing to Sneeze At 

Ease springtime allergies in your dog or cat /// BY JULIA SZABO 

The arrival of spring brings warmer 

weather, greener grass, and longer days 

to get outside and enjoy them. But with 

the rites of spring comes a dreaded 

wrong: hay fever, triggered by the pollen 

that blankets the great outdoors at this 

time of year. No matter where you live— 

an urban metropolis or the rural countryside—pollen 

can make life miserable. 

Symptoms of seasonal allergies in 

humans include runny nose, itchy skin 

and throat, and itchy runny eyes. But did 

you know that dogs and cats are also 

susceptible, though their symptoms are 

different? 

Spot the Signs 

Animals can’t tell us they’re suffering, 

so we must learn to recognize their 

hay fever symptoms—excessive headshaking; 

scratching, and biting at their 

own maddeningly itchy skin; and 

irritated, inflamed skin, ears, and paws— 

and seek the help of a compassionate 

veterinarian before these symptoms 

develop into a life-threatening infection. 

In people, hay fever manifests in respiratory 

symptoms, but pets experience pollen 

allergy through disease of the body’s 

largest organ: the skin. “Skin problems 

caused by allergies are a serious medical 

issue that can drastically diminish a pet’s 

quality of life,” says Heather Peikes, VMD, 

Dip. ACVD, a board-certified veterinary 

dermatologist based in New Jersey. 

Veterinary dermatologists 

typically treat secondary skin 

and ear infections with antihistamines, 

and sometimes 

omega-3 supplements are 

recommended. Customized 

vaccines may be given 

based on the results of skin 

testing. The vaccine may be 

administered as an injection 

every one to three weeks, or as a 

sublingual pump (drops given by mouth). 

If the animal does not respond to vaccine 

therapy, there are medications that can 

provide relief. To locate a veterinary 

dermatologist near you, visit ACVD.org. 

Rx Alternatives 

Pet parents can take simple steps to 

prevent allergies from progressing to 

the point where they require prescription 

meds and a customized vaccine. The 

first and easiest antiallergy strategy 

-.$(%-/0 

%12 

Giving your pet local 

honey in small doses 

is helpful for pets 

with pollen 

allergies. 

is a diligent daily wipe-down. Apply a 

clean, damp towel to dogs and cats after 

they spend time outdoors to remove 

pollen; do this every time they come 

inside. (Yes, it’s a chore; to make it easier, 

prepare stacks of towels and a jug 

of water right by the entrance 

door to your home, so there’s 

no tracking of allergens 

throughout the house.) 

Focus especially on pets’ 

paws and paw-pads, taking 

care to wipe between the 

toes, where pollens accumulate 

and cause enormous irritation. 

“Cats don’t love baths, but they do 

enjoy a thorough, full-body wipe-down,” 

says holistic veterinarian Michele Yasson, 

DVM, who practices in New Paltz, 

N.Y. “It’s how the mother cat grooms her 

kittens, and it’s a great opportunity to 

bond with your cat.” 

As for dogs, if your dog loves to go 

swimming, now is the time to indulge— 

and always follow up with a thorough 

toweling-off to remove pollen residue, 

making sure to gently wipe inside ears 

to prevent ear infection. 

Pounce on Pollen 

3 Remove shoes and outerwear when 

you enter your home so pollens aren’t 

tracked into the indoor environment 

you share with your pet. Grass cutting 

exacerbates pollen allergies, so when 

it’s time to mow the lawn, be sure all 

windows and doors are closed, and 

if possible, ask your neighbors to tell 

you their landscaping schedule so you 

can be prepared to batten the hatches 

before you hear the rev of the lawn 

mower engine. 

3 

Launder pets’ bedding at least 

once a week. To simplify this 

chore, cover dog or cat beds 

with a sheet, so it’s easy to toss 


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0'%"01(23 

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Ark Naturals 

Neem “Protect” 

Shampoo 

Dr. Mercola 

Complete Probiotics 

for Pets 

9 

9 

9 

the used sheet into the wash while you 

re-cover the pet bed with a clean sheet. 

Bathe dogs once or twice weekly with 

a gentle emollient shampoo. To minimize 

dryness, which further irritates 

inflamed skin, use an unscented, 

soap-free pet shampoo, 

advises Peikes. Or try 

a soap-free shampoo 

that contains neem oil, 

which is wonderfully 

moisturizing. (It’s easy 

to make your own 

neem-enriched shampoo 

by adding a few drops 

of straight neem oil to your 

favorite unscented pet shampoo.) 

At bath time, remember that pets’ 

ears become irritated and itchy as a 

result of the allergic response. Yasson 

prescribes this remedy: “Soak a cotton 

ball in witch hazel, and squeeze the 

liquid into the dog’s or cat’s ear; massage 

the ear gently from the outside, 

then let the animal shake the excess 

out.” Talk to your veterinarian about 

the best ear cleanser to use if your 

pet’s ears are infected. 

If Spot or Fluffy presents with red, 

puffy eyes, and/or excessive ocular 

discharge, gently wipe eyes using a 

cotton ball soaked in saline solution, 

or an over-the-counter herbal eyewash 

or drops for irritated eyes (these often 

contain eyebright). It’s fine to share 

herbal eyewash products with pets: 

“People, dogs, and cats are all mammals, 

and we all have mammalian eyes,” 

4501'467 

'8! 

Bathe dogs once or 

twice weekly with a 

gentle emollient shampoo. 

Try a soap-free 

shampoo that contains 

neem oil. 

says Yasson. “So what works to relieve 

eye discomfort for people also works 

great for pets.” 

The homeopathic remedy eyebright 

(Euphrasia officinalis) offers relief for 

pollen-irritated eyes. For small dogs 

and cats, dissolve a single pellet in 

some water, then squirt into 

the mouth; for larger pets, 

use two pellets. For best 

absorption, Yasson 

administers homeopathic 

remedies between meals. 

The herb mullein also 

relieves the eye irritation 

of hay fever; simply add it to 

your pet’s food, in tincture form, 

twice daily. The dosage scale works 

like this: for critters under 25 pounds, 

Yasson advises giving one-quarter 

the dose for an adult human; for pets 

25–50 pounds, half the human dose; 

and for larger animals, the full human 

dose. A typical human dose is about 

four drops. 

Allergy-fighting Foods 

Local honey is a popular natural remedy 

for allergies in people, and Yasson 

suggests treating pets to a daily spoonful 

of the sweet stuff too. “It contains local 

pollen, so ingesting it in small doses is 

very helpful for pets coping with pollen 

allergies,” she says. The recommended 

daily dosage is one-eighth teaspoon 

for small critters, one-quarter teaspoon 

for midsize pets, and half a teaspoon 

for big dogs. However, if your pet has 

diabetes, check with your vet before 

giving honey, as it does naturally 

contain large amounts of sugar. 

Vital 

Planet 

Skin & 

Coat 

Chewable 

Tablets 

Allergies are an immune system 

response, so foods and supplements that 

fortify the immune system are key. Both 

Peikes and Yasson recommend a daily 

dose of omega-3 fish oil for pets for both 

immunity and skin health (follow dosage 

directions on the package). Probiotics 

also strengthen immunity (follow the 

dosage scale for mullein), as does virgin 

coconut oil, a superfood that I give my 

dogs every day; they love it. Also try 

chamomile and/or spirulina—both are 

helpful for easing allergy-related skin 

issues. You can find them in wafers and 

tablets formulated for pets. 

Finally, an anti-inflammatory diet 

is the way to go. That means homeprepared 

food whenever possible, 

including raw meat and raw bones as 

well as bone broth; if you can’t be your 

pets’ personal chef, select a grain-free 

brand of commercial food. There’s no 

better way to tell adored dogs and cats 

“I love you” than with a delicious bowl 

of allergy-fighting grub. 

Julia Szabo is a journalist and healthy living advocate whose articles have appeared in The New York Post, Cesar’s 

Way, and on dogster.com and catster.com. She is the author of seven books, most recently Medicine Dog. 

-. • APRIL 2017

#$%&'$()*+,-./PURE INGREDIENTS FOR SKIN & BODY 

Beauty 

Tools 

No matter how well 

your natural skin, 

body, or hair care 

products work, 

even better 

results are 

possible with 

the right tools. 

/// BY SHERRIE STRAUSFOGEL 

Beauty tools don’t 

necessarily come in 

gorgeous packaging 

or warrant prominent 

display in your 

bathroom. But these 

not-so-glamorous 

gadgets can be the 

beauty workhorses 

that you depend on 

daily. They can help 

you apply or remove 

makeup; scrub 

and buff your skin; 

and shape, style, 

or remove hair. 

Here are some 

beauty tools that 

you may not be 

able to live without 

once you try them. 


First popular in Japan, 

Andalou Naturals Konjac 

Body Sponge exfoliates 

and softens skin with 

the help of konjac root 

powder. Also infused with 

antioxidant-rich green tea, 

this loofah-style sponge, 

which plumps up when 

wet, removes dry, dull 

skin cells, and cleanses 

and refines pores for a 

fresh glow. 

Try an all-natural alternative to hot waxing with 

SheaMoisture Shave for Women Honey & Black Seed 

No Heat Sugar Wax. Applied at body temperature, 

it does not burn skin as it removes unwanted hair. 

Honey naturally soothes inflammation and fights 

bacteria, including E. coli and salmonella. Antibacterial 

and anti-inflammatory black seed oil rejuvenates and 

balances skin. Raw brown sugar helps open pores 

and remove dead skin cells, dirt, and oil. Included are 

wooden application sticks and disposable strips. 

Make bad hair days obsolete with the Bass 

Green Brush. Detangle, style, and blow-dry your hair 

with this 100 percent natural and vegan brush. It has an 

optimized handle made of sustainable bamboo, as 

well as bamboo pins (rather than bristles) that are easy 

to use with wet or dry hair. And because the pins are 

bamboo, they won’t melt when blow-drying. 

Trim, comb, pluck, and cut with the Earth 

Therapeutics Eyebrow Grooming Set. The eyebrow 

shaver expertly trims the small, fine hairs 

of the brow. It’s equipped with a safety cover and 

lightweight, nonslip grip for easy control. Stainless 

steel tweezers come with a hand-filed tip crafted 

for flawless hair removal. Eyebrow scissors function 

as a brow trimmer and cutting shears. With 

the comb in place, the brow hairs can be combed 

upward and trimmed with an opposing scissor 

edge. Slide off and detach the comb, and the 

exposed blade and scissor edge act as a precision 

cutting tool. On one side of the lash and brow 

groomer are thick bristles that shape the brows. 

On the flip side, the fine-tooth comb evenly separates 

lashes, removing any clumps of mascara. The 

four tools are packed in a reusable case. 

Wash your face without 

soap or cleansers with 

Jane Iredale Magic Mitt. 

Water activates microfibers 

to break the oil bonds in 

makeup, leaving your face 

clean and pH-balanced, 

and its acid mantle protected. 

Once the soft cloth 

is rinsed and dried, it’s 

sanitized and ready for the 

next use. 

Sherrie Strausfogel is the author of Hawaii’s Spa Experience: Rejuvenating Secrets of the Islands (the first book to feature aromatherapy in its pages). Based in Honolulu, she writes 

about beauty, spas, health, cuisine, and travel. Her work has appeared in more than 100 magazines, newspapers, guidebooks, and websites. 

APRIL 2017 • !"

Life happens. 

But Kyo-Dophilus ® is always 

there for me and my family. 

When stress, travel, icky weather and antibiotics 

bring on the sniffles and intestinal 

yuckiness, our balance of good and bad 

bacteria is thrown off.* 

When I think that 70 percent of the 

immune system is in our digestive 

tract, that means keeping our 

immune system strong partly 

comes down to making sure we’re 

supporting our intestinal health as 

well. That’s why probiotics are 

so important.* 

I take Kyo-Dophilus, a heat-resistant blend 

of beneficial bacteria shown to support 

healthy digestion and a strong immune 

system. It’s guaranteed stable at the time of 

consumption so I know we are getting live and 

active cultures. And because it doesn’t need to 

be refrigerated, it’s as convenient as it 

is effective.* 

So, c’mon life, 

bring it on. We’re 

ready for you. 

Effective. Convenient. Kyo-Dophilus. 

Call 1-800-421-2998 

for a FREE SAMPLE and a store near you. 

Wakunaga of America Co., Ltd., Mission Viejo, CA 92691 (800) 421-2998 www.kyolic.com 

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

Kyo-Dophilus® is a registered trademark of Wakunaga of America Co., Ltd.

RADIATE 

BEAUTY 

from the Inside Out 

An indispensable guide for 

buying and using natural 

personal care products 

BY THE EDITORS OF BETTER NUTRITION 

T 

oo many beauty 

and personal 

care products 

are described as natural 

on the label when they 

are anything but. In fact, 

“natural” may mean nothing 

more than the addition of 

botanical extracts such as aloe 

vera or chamomile. Lurking behind 

this all-natural facade are chemicals 

like sodium lauryl sulfate (a harsh 

detergent and skin irritant) and 

propylene glycol (used in antifreeze). 

That doesn’t sound pretty, right? 

Fortunately, there are many wonderful— 

and incredibly effective—alternatives 

to both pseudo-natural and definitelynot-natural 

beauty products. 

Here are our 50 favorites. They’re 

all free of chemicals and irritants 

commonly used in conventional 

beauty products. That means you 

won’t see something like aluminum 

chlorohydrate in deodorant or 

parabens in shampoo. Instead, 

you’ll find advanced formulations 

that marry the best 

of nature and science. 

And because we believe that 

nutrients play a big role in hair, 

skin, and nail health, we’ve 

included our favorite beautyboosting 

supplements as well. 

APRIL 2016 • !"

ANTI-AGING 

DEODORANT 

BLUEBONNET 

Age-Less Skin 

Formula 

A trio of clinically 

researched 

nutrients—vitamin 

C, alpha lipoic acid, 

and DMAE—provide 

powerful skinenhancing 

benefits. 

DR. KING’S NATURAL 

MEDICINE 

Anti-Aging 

& Wrinkles 

for Women 

This carefully crafted 

blend of homeopathic 

remedies is 

designed to lessen 

wrinkles and age 

spots, as well as 

help treat other agerelated 

concerns. 

HEALTH DIRECT 

AminoSculpt 

Sugar-Free 

Type 1 Collagen 

Peptides 

Mango-flavored and 

sugar-free, this liquid 

supplement is made 

with CollaPure, a 

proprietary form of 

hydrolyzed type 1 

collagen shown to 

make skin smoother 

and hair fuller. 

TERRY NATURALLY 

Ageless Radiance 

Skin Nutrition 

Ideal for boosting 

skin’s firmness and 

radiance, this combination 

formula features 

French grape 

seed extract and 

French melon fruit 

concentrate, along 

with curcumin and 

the herb boswellia. 

ALAFFIA 

Coconut Reishi 

Activated Bergamot 

Deodorant 

With a light musky 

scent that’s perfect 

for men and women, 

this chemical-free 

deodorant boasts 

a smart combo of 

odor-neutralizing 

charcoal, purifying 

neem, protective 

shea, and nourishing 

reishi. 

SCHMIDT’S 

NATURALS 

Lavender + 

Sage Natural 

Deodorant 

A little of this nonsticky 

deodorant 

goes a long way. Its 

plant-based powders 

absorb wetness 

without the use of 

aluminum. The clean 

lavender-sage scent 

works for both men 

and women. 

BATH & BODY 

HOME HEALTH 

Natural 

Vitamin E Skin 

Beauty Oil 

We call this liquid 

gold. Why is this 

skin-nourishing oil so 

special? The vitamin 

E is sourced from 

botanical oils and has 

no synthetic ingredients. 

And it contains 

a whopping 45,000 

IU of vitamin E! 

EO PRODUCTS 

Everyone 3-in-1 

Citrus + Mint 

Soap 

Made with plantderived 

cleansers, 

essential oils, 

and herbs, this 

invigorating cleanser 

is a shampoo, body 

wash, and bubble 

bath in one. 

KISS MY FACE 

Tropical Coconut 

Body Lotion 

Indulgent natural 

ingredients like 

coconut and grape 

seed oils rehydrate 

and soften dry skin. 

Plus, it comes with 

a convenient pump 

for easy application. 

NOURISH ORGANIC 

Argan Oil Balm 

Sweet orange, 

palmarosa, and 

Moroccan argan oil 

deeply nourish and 

replenish face and 

body. This balm 

glides easily over 

skin and absorbs 

without a greasy 

residue. It’s great for 

dry cuticles and split 

ends, too. 

NUBIAN HERITAGE 

Coconut & 

Papaya 

Body Wash 

This tropical-scented 

gem will turn any 

shower into a luxurious 

spa resort. We 

love its rich lather 

and the fact that 

it leaves your skin 

feeling super-clean 

and soft. 

SHEA TERRA 

ORGANICS 

Shea Nilotik’ 

Oil Rooibos 

Almond 

The intoxicating 

scents of almond oil, 

shea butter oil, and 

rooibos tea make 

this silky body oil a 

standout. Smooth 

over skin after a bath 

or shower. You’re in 

for a treat! 

!" • APRIL 2016

FACE 

Cleansers 

Eyes 

DERMA E 

Vitamin C Micellar 

Cleansing Water 

Tiny oil molecules in 

micellar water (micelles) 

remove dirt, oil, and 

makeup without drying 

out skin. DERMA E adds 

vitamin C, probiotics, 

and rooibos for an extra 

complexion boost. 

DESERT ESSENCE 

Creamy Oil Cleanser 

There is a lot to love 

about this satiny foaming 

cleanser. It’s made with 

skin-nurturing oils— 

coconut, argan, evening 

primrose, and jojoba— 

that offer a deep clean 

without drying out skin. 

Plus, it can be used on all 

skin types. 

HIMALAYA BOTANIQUE 

Invigorating 

Face Wash 

The name says it all: 

It’s a skin-revitalizing 

cleanser featuring energizing 

lemon peel and 

rose. The wash, which 

also contains soothing 

Soliga Forest honey, 

is ideal for normal to 

combination skin. 

ANNEMARIE BÖRLIND 

ZZ Sensitive 

Regenerative 

Eye Cream 

This eye cream is a find 

for sensitive skin. The 

active ingredients are 

a pre- and probiotic 

complex and golden 

orchid, added to help 

strengthen the skin’s 

natural protection 

mechanisms. 

REVIVA LABS 

Eye Gelee Concentrate 

If you have puffy, tiredlooking 

eyes, this is the 

product to try. We love 

the cooling gel formula, 

featuring hyaluronic 

acid, aloe, and a blend 

of botanicals such as 

arnica and cucumber 

known to “depuff” eyes. 

Masks & Scrubs 

ALBA BOTANICA 

Hawaiian 

Detox Scrub 

No beauty award 

list is complete 

without a great 

face scrub, right? 

This is our favorite—an 

islandinspired 

treasure 

that exfoliates, 

unclogs pores, 

and brightens skin 

using volcanic clay, 

lotus flower, and 

yerba mate. 

MYCHELLE 

DERMACEUTICALS 

Perfect C PRO 

Speed Peel 

This falls under the 

“wow” category. 

It’s a professional, 

one-step peel 

that’s made with 

10% L-ascorbic 

acid, a highly 

stable form of 

vitamin C. Renew, 

brighten, and 

rejuvenate without 

stepping into a 

medispa. 

NOW SOLUTIONS 

European 

Clay Powder 

Hands down, 

this is our favorite 

mask. Attending 

a special event or 

just want a fresh 

glow? Use this 

before going out. 

It’s suited to most 

skin types, but 

especially ideal for 

combination and 

oily skin. 

Moisturizers 

ACURE 

The Magical 

Wonderfluff 

You had us at 

magical. And 

after applying 

this overnight 

hydrating booster 

mask, we were 

completely sold. 

It boosts skin’s 

radiance, thanks 

to a few “magical” 

ingredients: argan, 

gardenia, and 

chlorella stem cells. 

DR. HAUSCHKA 

Quince Day 

Cream 

With a fresh, 

botanical scent, 

this hydrating 

cream strikes the 

perfect balance for 

normal to slightly 

dry skin, leaving 

it soft and dewy. 

Top ingredients 

include quince 

seed, marsh 

mallow, and 

witch hazel. 

WELEDA 

Sensitive Skin 

Facial Cream 

This light and 

soothing cream 

feels amazing 

going on. It’s 

fragrance-free and 

made with almond 

and plum kernel 

oils, which help 

to moisturize and 

protect sensitive 

skin. It’s ideal for 

normal to dry skin. 

!! • APRIL 2016

FACE 

Serums 

HYALOGIC 

Collagen HA 

Triple Boost Serum 

This fast-absorbing 

serum is packed with 

serious antiaging ingredients: 

hyaluronic acid 

and two forms of collagen, 

all of which help 

boost skin’s collagen 

and restore elasticity 

and firmness. 

MAD HIPPIE 

Vitamin A Serum 

This age-defying serum 

gets an A+ in our book. 

It’s made with two key 

“actives”—retinyl retinoate, 

a new, bioavailable 

form of vitamin 

A, and coffee berry, an 

antioxidant-rich superfruit. 

It targets wrinkles 

and discoloration. 

Soaps 

ESSENTIAL FORMULAS 

Dr. Ohhira’s 

Probiotic Kampuku 

Beauty Bar 

Probiotics reestablish 

harmony throughout 

your body, including 

your skin. This gentle 

soap features a 

fermented probiotic 

extract replete with 

other skin-nourishing 

nutrients. Perfect for 

everyone in the family. 

PACIFIC RESOURCES 

Manuka Honey 

& Sea Salt Soap 

Handcrafted with New 

Zealand sea salt and 

moisturizing oils, this 

soap excels at healing 

skin, thanks to the 

addition of raw Manuka 

honey. It’s great for 

anyone with eczema 

or psoriasis. 

SIBU SEA BERRY THERAPY 

Cleansing Face 

& Body Bar 

This clarifying complexion 

bar is a standout in 

that it inhibits bacterial 

growth for fewer breakouts, 

and it conditions 

the skin and promotes 

healing. It has sea buckthorn, 

rich in nourishing 

omega-7 oils. 

!"#$%&'()$*+,#$!-.(/+##+0(1+&'#1.(%!0+(+-+0*2.( 

DON’T LEAVE PROPER DIGESTION TO A LUCKY BREAK. 

Floraphage is a microscopic protein designed by a team of experts to 

help good bacteria dominate the digestive tract. Digestive discomfort 

and a weakened immune system can be a direct result of a digestive 

system that is overrun by unwanted bacteria. Floraphage supports the 

restoration and maintenance of your highly sensitive digestive ecosystem 

by turning unwanted bacteria in high-quality nutrients that help feed 

beneficial bacteria—resulting in better digestion, health and energy. 

Learn more about how science, stats, and standards play a role 

in supplement selection and why you should always I1+IJK at 

arthurandrew.com/check-three or call (800) 490-1566. 

3#4565(6787595:76(48;5(:?875@(=A(745(B

HAIR 

MEN 

AURA CACIA 

Hair Care 

Essential Oil Blends 

These essential oils are a 

hair-care game changer. 

There are four blends: 

Restore, Elevate, Enrich, 

and Glisten. Each bottle 

details how to add the oils 

to your favorite hair-care 

products. You’ll also find 

suggestions on pairing 

the blends with specific 

hair therapies. 

EARTH SCIENCE NATURALS 

Ceramide Care 

Volumizing Shampoo 

& Conditioner 

Many volumizing products 

dry out hair. Not this plantbased, 

color-safe duo. 

Ceramides, golden barley 

protein, and panthenol 

replenish moisture, combat 

split ends, increase 

shine, and infuse fine hair 

with volume and texture. 

GIOVANNI 

2Chic Repairing 

Shampoo & Conditioner 

with Blackberry 

& Coconut Milk 

Blackberries and coconut 

milk make the perfect 

couple when it comes 

to hair repair. These 

antioxidant- and omegarich 

ingredients are deeply 

nurturing and help hair 

look healthier, more 

vibrant, and less frizzy. 

NEOCELL 

Keratin Matrix 

Advanced Hair Repair 

If you are looking for that 

one supplement to fix 

your hair woes, this is it. 

This is a truly innovative 

formula, thanks to its 

blend of hair-revitalizing 

ingredients—soluble 

keratin, biotin, silica, zinc, 

copper, and amla fruit 

extract, rich in vitamin C. 

BADGER 

Beard Grooming Kit 

Beards are back big time. 

This manly duo keeps any 

beard looking its best with 

the help of natural oils 

and antioxidant extracts 

such as pomegranate 

and baobab. The kit 

includes Badger’s Beard 

Oil to soften facial hair and 

moisturize skin and Beard 

Balm, a natural styling aid 

and leave-in conditioner. 

NEW 

ANDALOU NATURALS 

Turmeric + C 

Enlighten Serum 

Turmeric has achieved superstar 

status as a supplement for its ability 

to heal a variety of ills. Now it’s 

making its way into topical products 

to help brighten, lighten, and firm 

skin. Here, the herb is combined 

with vitamin C and fruit stem cells, 

creating a trifecta for luminous skin. 

GARDEN OF LIFE 

mykind Organics Organic 

Plant Collagen Builder 

This non-GMO, vegan formula 

replenishes your collagen stores 

through collagen-boosting 

nutrients such as biotin and silica. 

Pomegranate, turmeric, and other 

superfoods add to the blend’s 

beauty benefits. Everything comes 

from real fruits, veggies, and herbs. 

MELLISA B NATURALLY 

Pack Your Bags 

with Caffeine 

We love this new “anti-bags” eye 

cream, which takes the prize for 

best product name. It’s made with 

caffeine, a secret weapon for undereye 

circles and puffiness. Horse 

chestnut extract, rose hip extract, 

and CoQ10 also work wonders for 

reducing dark circles and fine lines. 

NEW CHAPTER 

Perfect Hair, Skin 

& Nails 

This supplement stands out from 

the crowd, thanks to its combination 

of biotin, fermented herbs and 

superfruits, and whole-food astaxanthin, 

a plant nutrient shown to 

lessen fine lines and wrinkles. Use 

one capsule daily to get beautiful 

hair, skin, and nails. 

TOM’S OF MAINE 

Luminous White Toothpaste 

Practically every toothpaste on the market promises to give you a whiter smile. It’s hard to know 

which of these actually work. Here’s a natural version that really delivers. It boasts a researchbacked 

whitening technology that includes silica. We noticed a difference after one use. It comes 

in a pleasing Clean Mint flavor and includes fluoride. 

!" • APRIL 2016

NATURAL | GLUTEN FREE | DAIRY FREE | SOY FREE | GRAIN FREE | NUT FREE 

BONE BROTH 

PROTEIN 

MODERN SUPERFOOD 

It’s time to start experiencing the benefits of bone broth without 

the time it takes to make at home or the expense to buy it prepackaged. 

Introducing Bone Broth Protein – a breakthrough 

in 

pro 

rotein 

sup 

plem 

emen 

en 

ta 

ti 

on th 

br 

oth in 

an ea 

sy-to- 

o-mi 

m x, con 

ve 

 

0HWDEROLVPDQGDKHDOWK\ZHLJKW 

+HDOWK\MRLQWVDQGOHDQPXVFOHPDVV 

+HDOWK\DQGYLEUDQWVNLQKDLUDQGQDLOV 

+HDOWK\GHWR[L´FDWLRQJXWDQGLPPXQHV\VWHP 

5 BIG BENEFITS 

1. Saves You Time 

2. Saves You Money 

3. Packed with 20g Protein 

+ Bone Broth Co-Factors 

4. Whole Food Supplemental Protein 

5. Diet, Paleo and Gut Friendly 

Other Delicious and Functional Flavors Available 

WWW.ANCIENTNUTRITION.COM 

†These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

ORAL CARE 

SUN CARE 

MY MAGIC MUD 

Whitening Tooth Powder 

A black powder that whitens 

teeth? Yes, you read that right. And 

yes, it works! The star ingredients 

are activated charcoal and bentonite 

clay, which help clean, whiten, 

and detoxify teeth. This is worth 

the bathroom sink mess. 

NATURE’S ANSWER 

PerioBrite Coolmint Toothpaste 

This personal care classic offers 

powerful gum protection, plus 

it naturally brightens teeth. It 

features a blend of gum-friendly 

nutrients: CoQ10, folic acid, and 

Phytoplenolin, an herbal complex 

shown to promote cell vitality. 

XLEAR 

Spry Dental Defense 

Oral Rinse Cool Mint 

This refreshing (but not overpowering) 

mouthwash boasts xylitol, a 

sugar alcohol that’s found naturally 

in fruits and vegetables. It works 

by helping prevent bacteria from 

sticking to your teeth and gums. 

BABO BOTANICALS 

Sheer Zinc Sunscreen 

Continuous Spray SPF 30 

There are so many good things to 

say about this spray: Zinc oxide 

is the active ingredient, and it 

provides 80 minutes of water- and 

sweat-resistant sun protection. You 

can use this on the whole family. 

SUPPLEMENTS 

COUNTRY LIFE 

Maxi-Skin 

This certified gluten-free supplement 

features a potent trio for 

radiant skin: Verisol collagen (a 

proprietary and clinically studied 

type), vitamin C, and vitamin A. It 

helps improve elasticity, increase 

collagen, and reduce wrinkles. 

DIAMOND HERPANACINE OF PA 

Herpanacine Skin Support 

This formula was developed by a 

doctor to help heal all types of skin 

conditions, from acne to eczema. 

L-lysine, echinacea, astragalus, and 

other nutrients enhance both skin 

and immune health. 

FLORA 

CircuVein 

This is the supplement you want if 

you have varicose veins or swelling 

in your legs and ankles. It’s 

made with two citrus-derived antioxidants 

that have been shown to 

improve vein and capillary health. 

HEALTH LOGICS 

BioCell Collagen 

What we love most about it is 

that BioCell Collagen, a proprietary 

complex, has been heavily 

researched and shown to be effective 

at promoting younger-looking 

skin (less dryness, fine lines, and 

wrinkles) and healthier joints. 

NATROL 

Biotin Maximum Strength 

As everyone discovers the beauty 

wonders of biotin, there are more 

and more products popping up on 

shelves. We like this one because 

it provides a higher dose, which 

helps boost results. 

!" • APRIL 2016 

NATURAL FACTORS 

BioSil Beauty, Bones, Joints 

One staffer found herself going 

to the beauty salon more often 

after using this—her hair became 

healthier and started to grow 

again. So did her nails. It’s made 

with a proprietary silica complex 

that’s described as an “advanced 

collagen generator.” 

NORDIC NATURALS 

Omega Woman 

You may not realize it, but essential 

fats are, well, essential to overall 

beauty. When your body is properly 

nourished, your skin glows. We 

love this third-party-tested blend of 

fish oils and evening primrose oil 

for hormonal balance. 

RESERVEAGE NUTRITION 

Collagen Replenish Skin- 

Revitalizing Fruit Chews 

Here’s one supplement you’ll 

never forget to take. Beautiful 

hair, skin, and nails are just a 

bite away with these yummy 

fruit-flavored chews, made with 

Verisol collagen, vitamin C, and 

hyaluronic acid.

QUITTING 

TIME 

When was the last time you smelled the subtle 

floral scents within the air or really tasted your 

food? Do you miss having fresh breath and 

clothes that don’t smell of smoke? Are you tired 

of getting short of breath when you do just a 

little bit of cardio exercise? Have you tried to quit 

smoking, but found yourself back at it? These 

natural stop-smoking aids can help. 

/// Dr. Michele Burklund, NMD 


It is estimated that 36.5 million adults in the United 

States currently smoke cigarettes, which means, 

most likely, you or someone you know has battled 

with smoking. These days everyone is familiar with 

the impact smoking has on the body, so why do some 

people still do it? Why can’t they simply quit? Most 

likely, friends and family have encouraged them to stop 

at some point or another, but to no avail. Understanding 

the effects, which include premature aging, an increased 

risk of cardiovascular disease, nutrient deficiencies, 

and decreased life span, is sometimes not enough to 

overcome the addiction. They might have tried to quit 

numerous times, and maybe they even made it a week 

or two, but somehow they always end up going back. 

To some, smoking a cigarette is more than just a bad 

habit; it’s a ritual that is used to address many physical 

and emotional states. In order to finally end the addiction 

to smoking, and to prevent future relapses, you need a 

holistic approach—one that integrates both physical and 

emotional symptoms along with a real, concrete plan. By 

integrating the latest research, science-backed natural 

remedies, and other proven techniques, it is possible to 

quit smoking, and stay smoke-free. 

Treating the Physical Symptoms 

Nicotine withdrawal can begin within 30 minutes of 

your last cigarette. The first days are the most intense, 

but remember that these cravings become less frequent 

and less intense with time. Here are some proven techniques 

for dealing with those cravings: 

Exercise: A study published by the Journal of Psychopharmacology 

found that exercise had a positive effect 

on smoking. The trial included 15 different studies that 

evaluated variables, including the desire to smoke and 

the strength of the desire. Again and again researchers 

found that many different exercises, including yoga and 

high-intensity activities, had positive results on reducing 

cravings. So, next time you have a craving, try embracing 

the outdoors and go for a 15-minute walk instead. 

Deep Breathing: Techniques that focus on breath 

work, such as taking a series of deep breaths, diaphragmatic 

breathing, and directed breathing, are an effective 

and easy way to reduce cravings. A study published in 

The Journal of Addictive Behaviors found that taking a 


series of deep breaths every 30 minutes 

significantly reduced smoking withdrawal 

symptoms, including cravings and 

irritability. Have an urge? Try taking 

several deep breaths and notice that 

desire begin to slip away. 

Treating the 

Emotional Symptoms 

Feelings such as irritability, anxiety, 

and even depression can occur as the 

body begins to withdraw from nicotine. 

Breaking the psychological addiction 

can be difficult because the limbic 

system, also known as the reward center 

of the brain, is stimulated with each 

cigarette. The urge to light up can feel 

uncomfortable as the brain and body 

begin to detoxify. The good news is that 

in as little as a month after your last 

cigarette, a large number of nicotine 

receptors in the brain will return to 

normal. Remember that each day will 

get better, and the cravings will decrease 

as your brain chemistry rebalances. 

Feeling Irritable? Try taking GABA, 

a calming neurotransmitter that could 

help reduce cravings. A 2013 study 

performed by the University of California’s 

Department of Psychiatry analyzed 

the role that GABA plays in nicotine 

addiction, and concluded that integrating 

this supplement could be useful in 

promoting smoking cessation. 

Can’t Relax? Try this 10-minute 

technique: A recent study revealed that 

individuals who were experiencing acute 

nicotine cravings and who participated 

in a 10-minute relaxation technique 

reported significantly lower cravings 

afterward. Participants also reported 

lower levels of irritability, tension, 

and restlessness compared 

to the control group. Next 

time you’re feeling the 

urge, find a quiet place 

and slowly relax the 

muscles in your body, 

starting with your feet 

and working your way up 

all the way to the crown of 

your head. 

Addressing the Triggers 

These are moments in your daily life that 

exacerbate the craving for cigarettes. For 

example, maybe every morning you used 

to have your first cigarette with a cup of 

coffee. Or perhaps you always lit up when 

drinking alcohol. Acknowledging these 

situations and creating new patterns can 

help. Write down the moments where 

your cravings are the most intense and 

think of new, healthier alternatives that 

can take their place. Here are some ideas 

to get you started. 

REPLACE 

k Coffee with green tea 

k Alcohol with kombucha 

k Hanging out with smokers with joining 

an exercise class 

A study published by The Journal 

of Nutritional Biochemistry found that 

drinking green tea regularly might 

protect smokers from 

oxidative damage, and 

could also reduce 

their risk of cancer 

by decreasing the 

free radicals associated 

with smoking. Replacing 

your morning coffee with 

a 

cup of green tea not only 

!"#$%&'$ 

()&*+ 

Since 2002, there are more 

former smokers than 

current smokers in the 

United States. 

reduces the urge for a cigarette, but 

also nourishes the body by replenishing 

much-needed antioxidants. 

Replenish 

Did you know that smoking actually 

reduces the amounts of certain nutrients in 

your body? An article from Progress 

in Food and Nutrition Science 

Journal found that smoking 

could lower plasma levels 

of vitamin C and betacarotene, 

as well as 

reduce the bioavailability 

of selenium. Some studies 

have also indicated that 

smokers have suboptimal 

levels of vitamin E, a potent 

antioxidant, and some of the B vitamins. 

The bright side is that the body begins 

to rebalance itself in as little as 20 minutes 

after your last cigarette. In just eight hours 

after quitting, the carbon monoxide level 

in the blood returns to normal, and the 

oxygen levels increase. Heal your body 

from the inside out with whole foods, nutrient-packed 

smoothies, and vitamins. 

Nourish 

Nourish the body with foods high in 

vitamin C, such as citrus fruits, papayas, 

bell peppers, guava, Brussels sprouts, 

cauliflower, tomatoes, and strawberries. 

You can restore lost antioxidants with 

beta carotene-rich foods such as carrots, 

sweet potatoes, and dark leafy greens, 

including kale and spinach. Increasing 

your intake of vitamin E will help rebuild 

your body’s reserves. Try eating fruits, 

veggies, and nuts. Avocados, almonds, olive 

oil, and kiwi are some great ones to try. 

Detox 

A report published by the U.S. Department 

of Health and Human Services found 

that cigarettes contain more than 7,000 

chemicals, including hundreds of harmful 

substances, and at least 70 that are linked 

to cancer. Chemicals such as ammonia, 

which is used for cleaning products; 

carbon monoxide, found in car exhaust; 

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and even arsenic, found in products like 

rat poison, were all detected in cigarette 

smoke. The body does a great job at 

detoxifying itself and works around the 

clock to eliminate toxins, but sometimes 

it needs a little help. 

Here are some easy ways to support the 

body’s natural detoxification pathways: 

Drink Water: Flush out toxins by 

drinking about 6–8 (8 oz.) glasses of 

water per day. Try adding a slice of 

lemon for a vitamin C boost. 

As the lungs begin to heal, you might 

find yourself coughing more than usual. 

This occurs as the cilia regenerate and 

more mucus is cleared, as this is part of 

the normal healing process. NAC can 

help support the lungs’ natural ability 

to heal and detoxify. 

Castor Oil Packs: This traditional 

remedy has been used to reduce 

inflammation, aid detoxification, and 

promote healing. Try this time-tested 

folk treatment: apply it topically over 

your liver and lungs to support their 

rejuvenation. 

SUPPLEMENTS TO HELP YOU QUIT 

NAC: N-acetyl cysteine (NAC) is 

well-known as a potent antioxidant 

and detoxifier, but it’s also used as a 

“mucolytic” for its ability to break up 

mucus, making it easier to cough up. 

Country Life 

GABA Relaxer 

Garden of Life 

Perfect Food 

Alkalizer & 

Detoxifier 

Natural Factors 

Lung, Bronchial & 

Sinus Health 

Solgar 

Gold Specifics 

Antioxidant Free 

Radical Formula 

Yogi 

Green Tea Super 

Antioxidant

Allergy Sufferers 

Irrigate before you medicate. 

“While everyone else is suffering with seasonal allergies, I am not. 

complete Xlear Sinus Care line 

vides daily to maximum relief from 

d, flu, and allergy symptoms. xlear.com

allergy 

SURVIVAL 

natural 

supplements 

to let you 

breathe 

easier 

BY LISA TURNER 

GUIDE 

Ah, the sunny days, chirping birds, blooming flowers, 

and budding trees of spring: it’s magical to many of us. 

But for the 26 million Americans who suffer from 

seasonal allergies, the stirrings of spring and summer signal 

weeks of sneezing, wheezing, itchy eyes, and runny nose. You 

could stay inside and just skip the whole thing. But if you’re 

susceptible to airborne allergies, indoor irritants such as pet 

dander, mold, dust mites, and even cleaning products can trigger 

some nasty symptoms. 

What happens when your body is exposed to pollen, grass, 

or other seasonal allergies? The bronchial and nasal passageways 

in the body are lined with mucous membranes; these are 

rich in mast cells, a type of immune cell that contains histamine, 

a chemical that’s responsible for most allergy symptoms. 

Mast cells are lined with receptors—if a receptor encounters 

an airborne allergen, such as pollen, it alerts the mast cell to 

release histamine, which causes a chain reaction of events 

designed to expel the foreign invader from the body, including 

sneezing, coughing, runny nose, and watery eyes. 

All in all, it’s pretty miserable. But if you suffer from seasonal 

allergies, you don’t have to sit out spring. Many natural supplements 

have been shown to reduce or even eliminate allergy 

symptoms and improve overall well-being. Arm yourself with these 

seven natural supplements, and start taking them before allergy 

season begins. You may even be able to stop and smell the roses. 


THE TOP 7 SUPPLEMENTS FOR SEASONAL ALLERGIES 

Astragalus 

Known as an 

adaptogen—an herb that 

protects the body from 

physical and emotional 

stress—astragalus is 

traditionally used in 

Chinese medicine to treat allergies 

by supporting the immune system. 

In one study, an astragalus supplement 

significantly decreased the intensity of 

allergy symptoms, especially in weed pollen 

allergy. Other studies have found that 

astragalus appears to work by modulating 

the immune response to allergens, and 

by reducing airway inflammation. 

TRY: 

Gaia Herbs 

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Supreme 

TRY: 

Planetary 

Herbals 

Urovex 

Butterbur 

Extract 

Butterbur Made 

from a shrub 

native to Europe and 

parts of Asia and North 

America, butterbur is 

traditionally used 

for a variety of 

health issues, 

including migraines, 

general pain, cough, colds, and fever. 

It’s also very effective in treating 

allergies. In one study, butterbur was 

just as effective as an over-the-counter 

antihistamine for reducing allergy 

symptoms. Butterbur is especially 

helpful in improving airflow through 

the nose by inhibiting the activity of 

leukotriene, which causes constriction 

of the airways. Choose “PA-free” 

butterbur supplements. They’re free 

of compounds called pyrrolizidine 

alkaloids, which can damage the liver. 

Probiotics 

Beneficial 

bacteria are a safe, 

effective way to ward 

off hay fever and other 

airborne allergies. 

They work by fighting 

harmful pathogens 

in the gut and supporting the 

immune system, lessening the chance of 

an adverse response to pollen or other 

allergens. Studies show probiotics improve 

TRY: 

Jarrow 

Formulas 

Jarro- 

Dophilus 

EPS 

nasal symptoms and overall quality of life 

in people with allergies, and some research 

suggests that women should take probiotics 

during pregnancy and breastfeeding if 

the child is at high risk of developing 

allergies (based on hereditary factors). 

TRY: 

Redd 

Remedies 

Adult Sinus 

Support 

Stinging 

nettle The 

roots and leaves 

of the perennial 

flowering plant 

stinging nettle 

have been 

traditionally used 

for thousands of years to treat 

symptoms of allergies and 

other ailments. Modern studies 

show that extracts of stinging nettle can 

reduce sneezing, itching, and watery eyes 

in people with hay fever, and can be more 

effective than over-the-counter allergy 

medications. Nettles work in much the 

same way as over-the-counter antihistaability 

to produce histamine. 

EATING FOR ALLERGIES 

In the grips of hay fever and other airborne allergies? Changing your diet can help. Some tips: 

"! 

"! 

"! 

START YOUR DAY WITH 

YOGURT. The probiotics in 

yogurt can support your 

immune system to minimize 

allergic flare-ups; if you’re 

sensitive to dairy, try other 

fermented foods, such as 

sauerkraut or tempeh. 

SNACK ON PINEAPPLE. It 

contains bromelain, which 

studies show can help nasal 

swelling, and may modulate 

the immune system as a whole. 

FEAST ON FISH. Salmon, sardines, 

herring, and mackerel are 

loaded with omega-3 fatty acids 

that reduce inflammation 

"! 

and support immunity. In 

one study, people who ate 

diets high in omega-3 fats had 

fewer symptoms of itching, 

sneezing, and runny nose. In 

another study, children who 

ate fish regularly had lower 

incidence of allergies by age 

four; additionally, children born 

to mothers who took omega-3 

supplements during pregnancy 

had fewer allergies in infancy. 

STEER CLEAR OF TRIGGERS. 

Avoid any foods you’re 

sensitive to, to avoid taxing 

your immune system. Even 

if you don’t suffer from food 

"! 

"! 

allergies, certain foods 

may trigger a reaction. The 

most common food triggers 

include wheat, dairy, corn, 

soy, peanuts, tomatoes, 

shellfish, eggs, and caffeine. 

EAT CURRY. It’s high in 

turmeric, an antioxidant with 

measurable anti-inflammatory 

actions. Add onions and 

ginger for their immuneenhancing 

effects. 

MAKE IT HOT. Chili peppers, 

hot mustard and horseradish 

help keep airways open 

during hay fever season; they 

also thin mucous secretions 

"! 

to make 

breathing easier. 

DRINK GREEN TEA. 

epigallocatechin gallate 

(EGCG), green tea can help 

relieve allergy symptoms by 

reducing inflammation and 

blocking production of 

histamines and IgE, which 

are linked to allergy symptoms. 

Studies have found that 

green tea can significantly 

reduce mucus production, 

throat pain, nose-blowing, 

and watery eyes in people 

who suffer from allergies. 

#$ • APRIL 2017

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Solaray 

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Plex 

Vitamin C This 

potent, immuneboosting 

antioxidant 

also has antihistamine 

properties, and can reduce 

symptoms of seasonal 

allergies. In one study, 

children with increased 

vitamin C consumption had 

fewer symptoms of allergic 

rhinitis. Other studies suggest that 

vitamin C supplements work by blocking 

the body’s production of histamine, the 

compound that triggers allergic reactions. 

TRY: 

NOW 

Foods 

Seasonal 

Rapid 

Relief 

Quercetin 

An antioxidant 

found in apples, tea, 

onions, red wine, and 

grapefruit, quercetin 

helps prevent mast 

cells from releasing 

histamines, and reduces 

the body’s inflammatory response. 

In one study, people who took a 

quercetin combination supplement 

showed a 70 percent reduction in sneezing, 

stuffy nose, itchy eyes, and other allergy 

symptoms. Other studies have noted 

significant anti-inflammatory effects 

of quercetin. 

TRY: 

Nutrex 

Hawaii 

Pure Hawaiian 

Spirulina 

Pacifica 

Spirulina 

This blue-green 

alga is well known for its 

immune-supportive actions, 

and recent studies show 

that it’s highly effective in 

lessening allergy symptoms. 

In one study of people 

with airborne allergies, spirulina 

significantly reduced runny nose, 

sneezing, nasal congestion, 

and itching. Additionally, spirulina 

seems to reduce levels of histamines and 

cytokines, small proteins involved in the 

immune response. 

Lisa Turner has been researching and writing about 

nutrition, and cooking great natural meals, for almost 20 

years. She’s the author of five books on food and 

nutrition, including Mostly Macro and Meals That Heal. 

She has appeared on national television and radio 

shows, taught cooking classes, and lectured across the 

United States on food, health, and nutrition. Visit her 

online at inspiredeating.com. 

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Pesto 

Perfection 

Our homemade pesto 

shines in this wholesome, 

gluten-free salad 

/// BY MARY MARGARET CHAPPEL 

Bursting with fresh garden herbs and 

vegetables, pesto is not only full of antioxidants, 

but it also gives simple dishes 

instantly elevated flavor. And nowhere 

is that more apparent than in this simple 

spring tabbouleh. It’s also extremely 

versatile. Just add a little more liquid to 

our Sun-Dried Tomato Pesto, and it makes 

a great sauce for pasta or polenta. 

SORGHUM AND SUN-DRIED 

TOMATO PESTO TABBOULEH 

Serves 6 

Sorghum is a gluten-free grain that is 

gaining popularity and becoming more 

available in stores. It has a chewy texture 

similar to couscous. 

½ cup sorghum, rinsed and drained 

½ cup Sun-Dried Tomato Pesto 

(see recipe below) 

1 English cucumber, peeled and diced 

(2 cups) 

2 cups halved grape or cherry tomatoes 

1 cup chopped fresh basil, 

parsley, or cilantro 

8 green onions, thinly sliced (1 cup) 

2 Tbs. lemon juice 

1. Combine sorghum and 1 cup water in 

medium saucepan; bring water to a boil. 

Cover pan, reduce heat to medium-low, 

and simmer 1 hour, or until grains are 

tender. Drain, and transfer to bowl. 

2. Stir pesto into hot sorghum, then 

allow mixture to cool. Once sorghum 

is cool, stir in remaining ingredients, 

and season with salt and pepper, if 

desired. Let stand 1 hour or refrigerate 

overnight for best flavor. 

Per serving: 175 cal; 4g prot; 10g total 

fat (1g sat fat); 20g carb; 0mg chol; 23mg sod; 

3g fiber; 6g sugars 

SUN-DRIED TOMATO PESTO 

Makes 2 cups 

Sun-dried tomatoes have such a rich, robust 

flavor that this sauce needs no cheese to 

taste decadent. 

3 oz. dry-pack sun-dried 

tomatoes, sliced (1 cup) 

1 cup packed fresh basil, 

parsley, or cilantro leaves 

3 cloves garlic, peeled 

½ cup olive oil 

½ tsp. salt, optional 

¼ tsp. freshly ground black pepper 

,-./012/ 

34156 

Sun-dried tomatoes 

contain a higher concentration 

of lycopene and 

vitamins A and C than 

fresh tomatoes. 

1. Place sun-dried tomatoes in small bowl, 

and cover with boiling water. Let soak 

5 minutes, then drain, and discard 

liquid. Cool. 

2. Place tomatoes, basil (or parsley or 

cilantro leaves), and garlic in food processor, 

and process until finely chopped. With 

motor running, add oil in steady stream, 

and process until smooth. Season with 

salt (if using) and pepper. 

Per 1-Tbs. serving: 75 cal;

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#$%&'()*+,-.*/FOODS & MEALS THAT HEAL 

Beauty’s More than Skin Deep 

These 8 foods are full of radiance-boosting vitamins and minerals /// BY LISA TURNER 

Glowing skin and glossy hair don’t just come from bottles or jars. The truth is, you have to nourish hair, nails, and skin from within, 

with a diet rich in beauty-supportive nutrients from whole foods. Some of the best: 

Pumpkin seeds, also called 

! pepitas, are high in copper, a mineral 

that helps develop collagen and elastin to 

keep skin strong, supple, and firm. Copper 

also promotes production of hyaluronic 

acid, a fluid that makes skin look fuller 

and plumper. Other good sources of 

copper: sesame seeds, cashews, soybeans, 

mushrooms, and tempeh. 

TRY THIS: Sauté pepitas with coconut oil, 

cinnamon, brown sugar, and cayenne to 

taste; add toasted pepitas and minced 

dried figs to cooked brown rice; toss raw 

corn kernels, diced red bell pepper, finely 

chopped green onions, and pepitas with 

olive oil and lemon juice. 

Parsley is rich in chlorophyll, 

! which has long been used to 

purify blood and heal skin conditions 

such as eczema, rashes, wounds, and 

acne. Other foods rich in chlorophyll 

include beet greens, spinach, bok choy, 

broccoli, cabbage, collards, and turnip greens. 

TRY THIS: Pulse parsley, onions, olives, and 

capers in a food processor, and spread on 

crackers; stir minced parsley and basil 

into softened butter, and refrigerate till 

firm; combine parsley, garlic, red pepper 

flakes, red wine vinegar, and olive oil for a 

chimichurri-style topping or marinade. 

Seaweed is rich in compounds 

! called fucoxanthins, which 

protect the skin from cellular damage 

and wrinkle formation, and may prevent 

sun-induced skin cancer. Seaweed is 

also rich in minerals that encourage hair 

growth. Seaweeds to try include kombu, 

arame, and wakame. 

TRY THIS: Add soaked and drained arame 

and a handful of pumpkin seeds to 

cooked quinoa; stir toasted wakame 

flakes into roasted butternut squash 

cubes; simmer beans and long-cooking 

stews with a strip of kombu. 

Kale is high in vitamin C, which 

! speeds the healing of bruises 

and wounds. It’s also rich in vitamin K, 

which can help reduce dark undereye 

circles, both internally and topically. 

Other good sources of vitamin K include 

spinach, mustard greens, collards, beet 

greens, and chard. 

TRY THIS: Add finely minced kale to guacamole; 

cut kale into thin strips, toss with 

coconut oil, smoked salt, and smoked 

paprika, and bake till crispy; purée kale, 

garlic, olive oil, and cashews into pesto. 

Strawberries contain silica, a 

! trace mineral that keeps hair and 

nails strong, ensures elasticity of skin, 

and promotes wound healing. They’re 

also high in vitamin C, a potent antioxidant 

that protects the skin from oxidative 

damage. Other good sources of vitamin 

C include papaya, bell peppers, broccoli, 

Brussels sprouts, and pineapple. 

TRY THIS: Purée strawberries with fresh 

basil and freeze in an ice cream maker 

for a grown-up sorbet; drizzle balsamic 

syrup over sliced strawberries, then top 

with a dollop of mascarpone cheese; toss 

strawberries with baby arugula, pistachios, 

and raspberry vinaigrette. 

! 

Green tea contains a compound 

called epigallocatechin gallate, a 

powerful antioxidant that protects the 

skin from aging and skin cancers, and 

may repair existing damage, especially 

if applied topically. 

TRY THIS: Poach salmon and sliced onions 

in strong-brewed green tea; make a 

matcha (powdered green tea), spinach, 

coconut milk, and ginger smoothie; cook 

rice noodles, vegetables, and garlic in 

brewed green tea and tamari for a fast 

noodle bowl. 


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Pomegranates are rich in polyphenol antioxidants and 

! ellagic acid, which can help prevent free radical damage 

from sun and aging, and prevent skin cancer. It also helps reduce 

inflammation and speeds wound healing. Other good sources 

of ellagic acid include strawberries, raspberries, blackberries, 

walnuts, and pecans. 

TRY THIS: Add a splash of pomegranate juice and a handful of 

pomegranate seeds to sparkling water; add pomegranate seeds 

to a salad of fennel, pears, walnuts, and orange segments; mix 

with diced avocado, mango, and lime for an exotic salsa. 

Almonds are rich in biotin, a B-complex vitamin that 

! helps prevent hair loss and keeps hair shiny and strong. 

Sweet potatoes, eggs, onions, oats, and tomatoes are other good 

sources of biotin. Eating biotin-rich foods with foods high in 

pantothenic acid (vitamin B 5 

) is thought to be especially helpful 

for hair and skin. Mushrooms, avocado, sweet potato, lentils, and 

chicken are great sources of pantothenic acid. 

TRY THIS: Toss toasted slivered almonds with sweet potatoes and 

minced rosemary; combine chopped almonds, avocado cubes, 

diced yellow bell peppers, and minced red onions, and serve in 

lettuce cups; grind almonds and dried herbs into a coarse meal 

and use to coat chicken breasts before pan-cooking. 

GREEN PROTEIN SMOOTHIE 

Serves 2 

Every ingredient in this recipe has skinbenefiting 

properties! It’s tailor-made 

for that early-morning boost—both for 

energy levels and the overall beauty 

of the skin. To increase the protein 

content, add a scoop of your favorite 

protein powder. 

2 kale leaves, thick stems removed 

Small handful of spinach 

(about ½ cup) 

Flesh of 1 small avocado, 

chopped (about 1 cup) 

½ cup coconut water 

¾ cup unsweetened 

almond milk 

1 date, pitted and 

chopped 

Place all ingredients 

in a blender or food 

processor and whizz 

until smooth. 

Per serving: 240 cal; 4g prot; 16g total 

fat (2g sat fat); 25g carb; 0mg chol; 85mg 

sod; 8g fiber; 14g sugars 

Excerpted with permission from 

Eat Beautiful by Wendy Rowe 

(Clarkson Potter) 

.&/01230 

4'256 

Avocado is a great source 

of vitamin C, which the body 

needs to produce elastin 

and collagen, two compounds 

that help keep 

skin firm. 

Lisa Turner has been researching and writing about nutrition, and cooking great natural meals, for almost 20 years. She’s the author of five books on food and nutrition, including Mostly Macro and Meals That Heal. 

She has appeared on national television and radio shows, taught cooking classes, and lectured across the United States on food, health, and nutrition. Visit her online at inspiredeating.com. 

PHOTOGRAPHY (OPPOSITE PAGE): PORNCHAI MITTONGTARE; FOOD STYLING: JEANNE KELLY; PROP STYLING: ROBIN TURK 


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"#$%&'()*+,*,-(,.*/ANSWERS TO YOUR FOOD QUESTIONS 

Talking to Kids about GMOs 

What you teach your children today can greatly affect the world 

of tomorrow /// BY MELISSA DIANE SMITH 

0 Earth Day is coming up, and I thought it would be a good opportunity to talk with 

my kids about GMOs and pesticides. I’m just not sure exactly how to do that. Can 

you give me some pointers on how to discuss this topic with my children so they 

can understand why I want us all to transition to more non-GMO and organic food? 

—Mary E., Charleston, S.C. 

Melissa Diane 

Smith is an 

internationally 

known journalist and 

holistic nutritionist who 

has more than 20 years of 

clinical nutrition experience 

and specializes in using 

food as medicine. She is 

the cutting-edge author 

of Going Against GMOs, 

Going Against the 

Grain, and Gluten Free 

Throughout the Year, 

and the coauthor of 

Syndrome X. To learn 

about her books, 

long-distance consultations, 

nutrition coaching programs, 

or speaking, visit her 

websites: 

melissadianesmith.com 

againstthegrainnutrition.com. 

"0It’s great that you want to broach 

this topic with your kids. Children 

can’t possibly make good choices unless 

they learn about genetically modified 

organisms (GMOs) and pesticides—the 

major food issues of their time. And children 

are far smarter than many adults 

give them credit for. 

Exactly how you want to bring up the 

topic might vary depending on your kids’ 

ages, but here are some general guidelines 

from my book Going Against GMOs. 

A Simple Beginning Conversation 

A beginning conversation with a young 

child might go something like this: 

“There have been changes in some 

common foods that weren’t like that 

when I was your age. Some plants that 

we eat today are made by scientists 

instead of nature.” 

Your child might ask: How and why 

do scientists make those plants? 

“Scientists put different kinds of 

genes into corn, so the corn doesn’t die 

when you spray chemicals on it, or the 

corn might contain chemicals to kill bugs 

inside of it. It keeps the insects away and 

companies can use weedkillers on it, but 

it isn’t a good idea for humans or animals 

to eat food that contains chemicals that 

kill insects and weeds. That’s why we 

want to do our best to avoid foods that 

have been produced in this way. 

“Foods that are produced in this new way 

are called genetically modified, abbreviated 

as GMO. They’re more like fake foods 

instead of real foods that nature provides us.” 

You can also explain that not all 

genetically modified foods have bug 

killers in them or weed killers on them. 

Other types of GMOs are potatoes or 

apples that don’t turn brown after slicing. 

It’s probably best not to make the first 

conversation too long. Explain the subject 

in bits and pieces, so kids can digest 

!! • APRIL 2017

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!"#$%"#&"'()*#'#+%,-./(#+&,$,+'-#0,*.)0#-"'.(#$)#)11)&$2*,$34# 

5,$'6,*'*7"-(4)&781&)$"+$

!"#$%&'()*+)+,'+-) 

A Handy Way to Remember GMO Crops 

One way to teach your kids how to remember the genetically modified crops currently on the 

market is to teach them that there are 3 Cs, 2 Ss, 2 As, 2 Ps,* a Y, and a Z. (The 3 Cs and the 2 Ss 

are listed first because they are the most common genetically modified crops hidden in a variety 

of ingredients in most packaged convenience foods.) 

The genetically modified crops are: 

/ 

/ 

/ 

/ 

CORN (as in corn oil, 

cornmeal, cornstarch, 

corn syrup, hominy, 

polenta, and other 

corn-based ingredients) 

CANOLA (as in canola oil) APPLES 

COTTONSEED (as in 

cottonseed oil) 

SUGAR BEETS (as in 

“sugar” in an ingredient, 

which is almost certainly 

a combination of sugar 

from both sugar cane and 

GM sugar beets—and 

also in foods that contain 

beet sugar) 

SOYBEANS (as in 

soybean oil, soy 

protein, soy lecithin, 

soy milk, tofu, and other 

soy-based ingredients) 

Teach your kids to either avoid these foods, or look for USDA Organic or Non-GMO Project 

Verified versions of these foods, as well as indirect sources of GMOs such as meat, milk, and 

eggs from animals that are fed these foods. 

* Note: Another P, pink flesh Pineapple, was approved by the FDA in December 2016 and is 

slated to come to the U.S. market within a few years. 

/ 

/ 

ALFALFA, which is fed 

to livestock 

PAPAYA (from Hawaii 

and China) 

/ POTATOES 

/ 

YELLOW SQUASH and 

ZUCCHINI 

the information. Let them research it on 

their own by reading kid-friendly information 

on the Internet. They may come 

back to you with questions, and you can 

gradually give them more information. 

Making Changes as a Family 

Making changes in long-standing eating 

habits always works best when kids are 

involved and they understand the reasons 

why changes are being made. Ask your 

children if they’d be willing to come to 

the grocery store with you and help you 

choose organic fruits and vegetables and 

find packages of food products that have a 

label with a butterfly on it (the Non-GMO 

Project Verified symbol), or preferably 

a label with a circle that says USDA 

Organic. This is a great way to teach kids 

what to look for when they become food 

shoppers. Children often get engaged in 

hunting down healthier foods and tend to 

think of it as a fun game. 

At home, bring in healthier substitutes 

and alternatives to GMO foods you used 

to use. Generally speaking, that means 

avoiding processed foods and eating more 

whole foods (fresh fruits, vegetables, nuts, 

and seeds). 

Also, keep in mind that there are 

organic alternatives to virtually every 

kind of food. If your family doesn’t feel 

like it can give up certain foods—tacos, 

for example—make sure to buy organic 

ingredients to make them. That’s the 

easy way to avoid GMOs and pesticides. 

Using organic ingredients doesn’t have to 

be expensive either: Develop an eye for 

bargains, and stock up on organic foods 

you use in recipes when they’re on sale. 

When your children are away from 

home, it’s much more difficult to control 

what they eat. But you can do your best 

to help them eat non-GMO by buying 

non-GMO and organic snacks, and having 

those foods at home ready for your 

kids to take at a moment’s notice. 

Finally, always pack your children’s 

lunches. Unfortunately, GMOs are often 

found among the ingredients of schoolprepared 

lunches.. 

Do you have a question for the nutritionist? We would 

love to hear from you. Please email your questions to 

bnaskthenutritionist@gmail.com.

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The back of the pendant is engraved with 

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PRIORITY RESERVATION 

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the 

 

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P.O. Box 806, Morton Grove, IL 60053-0806 

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#$%&'#()*+,- 

#$%&'#()*+,- HEALTHY FAST FOOD FULL OF MODERN FLAVOR 

Ham-Yam Quiche Dijon 

This Paleo-friendly, gluten-free dish skips the floured crust in favor of delicious—and 

oh-so-good for you—sweet potatoes /// BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC 

How do you make a Paleo quiche? First, 

you get rid of the conventional crust. In 

this case, Chef Jeannette opted for the 

favorite starch of Paleo followers everywhere, 

the sweet potato. Using sweet 

potatoes avoids not only gluten, but also 

the empty calories of wheat flour. 

This recipe comes together quickly, 

but you should plan ahead because you 

do have to bake the potatoes first. You can 

bake the potatoes a day or two before and 

cool them in the fridge until you’re ready 

to make the quiches, which is a really 

good option in the case of soft sweets like 

garnet yams, which will hold their shape 

better when cooled. 

This dish is really a nice mix of highquality 

protein (eggs), nutrient-rich vegetables 

and fiber (kale), and tasty, healthy 

starch (sweet potato). And it’s versatile! 

Enjoy it for a hearty breakfast, amazing 

lunch, or simple, satisfying dinner! 

FEATURED NUTRIENT: 

+.$$'/01'%'1$2 

Back when I spent more hours in 

the gym than I want to think about, I 

used to bake a week’s worth of sweet 

potatoes, wrap them, put them in the 

fridge, and take them with me for a snack. 

And for good reason. A medium-size 

baked sweet potato has only 103 calories, 

and is high in fiber, half of which 

is soluble, providing fuel for your gut. 

Sweet potatoes are also a rich source 

beta-carotene, vitamin A, and hearthealthy 

potassium, and they even 

have a dollop of calcium. An article in 

the Journal of Agriculture and Food 

Chemistry found that an extract from a 

baked sweet potato has cancer-fighting 

properties. 

Sweet potatoes contain other phytochemicals 

such as quercetin, a powerful 

anti-inflammatory, and chlorogenic 

acid, an antioxidant. And don’t forget 

to eat the skin. It’s the best part, and it 

NOTES 

FROM 

THE 

CLEAN 

FOOD 

COACH 

The ingredient 

amounts will 

vary slightly 

based on the size 

of your potatoes, 

so plan to be 

a little flexible 

when filling. 

Also, you can 

easily quarter 

or halve the 

recipe to make 

just one or 

two individual 

potatoes. 

To bake sweet 

potatoes, 

preheat the 

oven to 400°F. 

Thoroughly 

scrub and dry 

them. Pour a 

few drops of 

olive oil into 

your hands 

and rub the 

skin of each 

potato all over 

to very lightly 

coat. Arrange 

potatoes on a 

foil-lined baking 

sheet and cook 

for about an 

hour, or until 

tender to the 

squeeze. Store 

in the fridge 

to chill for later 

preparation, 

or cool slightly 

until you can 

handle the 

potato easily. 

HAM-YAM QUICHE DIJON 

Serves 4 

As with any quiche, do not overbake, or the egg can get leathery. 

If your oven and potatoes are hot, the cook time will be closer to 

20 minutes. If your oven started cold and the baked potatoes were 

chilled, it will take at least 25 minutes. 

4 baked sweet potatoes or 

garnet yams, cooled 

4 eggs 

1 Tbs. Dijon mustard 

¾ tsp. hot sauce, optional, 

for a little kick 

½ tsp. sea salt 

¼ tsp. cracked black pepper 

¼ cup finely chopped organic ham 

¼ cup finely chopped baby kale 

2 Tbs. finely chopped green onion 

1. Preheat oven to 350°F. Line 

baking sheet with aluminum 

foil, and set aside. 

2. Using sharp knife, cleanly 

slice off top of each potato, 

and set aside. Carefully 

scoop out most of the flesh 

with melon baller or spoon, 

leaving enough flesh inside 

skin for potato to hold its 

shape well. Save scooped 

flesh for another use. (Chilled 

cooked sweet potato is great 

in post-workout smoothies.) 

Arrange potatoes open-sideup 

on prepared baking sheet. 

3. In small bowl, lightly whisk 

together eggs, mustard, 

hot sauce, if using, salt, 

and pepper. Add ham and 

kale, and stir with fork to 

thoroughly combine. 

4. Carefully spoon egg filling 

into cavity of each potato 

until nearly full. Top each 

potato with one quarter of 

green onion. 

5. Bake 20–30 minutes, 

until the centers are 

almost solid, but mixture 

is still soft. 

Per serving: 210 cal; 10g prot; 6g 

total fat (2g sat fat); 28g carb; 190mg 

chol; 630mg sod; 4g fiber; 6g sugars 

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


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#$%&'()*+PUT YOUR KNOWLEDGE TO THE TEST 

Plant Oils: Are They 

All Good for You? 

Olive, coconut, peanut, avocado, walnut … 

there are many plant oils to choose from 

today, and they’re generally considered 

healthy options—especially if they’re 

cold-pressed and unrefined. But is there 

more to know? Take our 

quiz to find out. 

/// BY VERA TWEED 

1. Which of these parts of a 

plant are most often used to 

make oils? 

a) Leaves 

b) Bark 

c) Flowers 

d) Seeds 

e) Stems 

2. How many calories does a 

tablespoon of most plant oils 

contain? 

a) 100 

b) 110 

c) 120 

d) 130 

e) 140 

,-.%/-01 

'%2345 

Olives, a staple in 

Mediterranean cuisine, 

were first cultivated 

more than 5,000 

years ago. 

3. Olive oil is considered to be 

beneficial because: 

a) It contains omega-3 fat, the 

plant version of the healthy 

fat found in fish. 

b) It is anti-inflammatory and 

rich in antioxidants. 

c) Both of the above 

4. The healthiest type of olive 

oil is labeled: 

a) Pure olive oil 

b) Virgin olive oil 

c) Extra-virgin olive oil 

5. Which of these is richest in 

omega-3 fats? 

a) Walnut oil 

b) Flaxseed oil 

c) Chia seed oil 

d) Hemp seed oil 

6. Canola oil is the same thing 

as rapeseed oil. 

a) True 

b) False 

7. Which of these oils should 

not be used for high-heat 

cooking? 

a) Flaxseed oil 

b) Coconut oil 

c) Peanut oil 

8. Refined oils are treated with: 

a) High heat 

b) Chemical solvents 

c) Bleaching agents 

d) All of the above 

ANSWERS 

1. d) Seeds. Although we may not 

think of corn, coconuts, olives, nuts, 

or soybeans as seeds, they are in 

botanical terms, and the seeds contain 

small amounts of oil. 

2. c) Most oils contain about 120 

calories per tablespoon, although 

some can contain a few more. Check 

Nutrition Facts on the label. 

3. b) Studies show that olive oil is antiinflammatory, 

rich in antioxidants, and 

linked with good health and longevity 

in cultures where it is a staple. But it is 

not a good source of omega-3 fats. 

4. c) Extra-virgin olive oil is coldpressed, 

unrefined, richest in flavor, 

and highest in beneficial nutrients. 

Virgin olive oil contains lower levels of 

nutrients. “Pure” olive oil may contain 

refined as well as virgin olive oil, and 

delivers the lowest levels of nutrients. 

5. b) ) Flaxseed oil is the richest in 

omega-3 fats, followed by chia seed 

oil, walnut oil, and hemp seed oil, in 

that order. 

6. b) Canola oil comes from a plant 

that was bred from the rapeseed plant 

to reduce levels of erucic acid and 

glucosinolates, undesirable ingredients 

that were naturally found in the 

parent rapeseed plant, so the two are 

not identical. Most canola comes from 

genetically modified plants, although 

organic canola is non-GMO. There are 

different perspectives about whether 

or not canola is a healthy oil. 

7. a) Flaxseed oil breaks down with 

heat and should not be used for cooking 

at all. It can be used in salad dressings, 

or added to foods after they’re 

cooked. Both coconut and peanut oils 

withstand heat well. 

8. d) High heat and chemicals are 

used to extract, and then bleach 

and deodorize refined plant oils, 

destroying nutrients and changing the 

composition of the fat. The best way 

to tell if a plant oil has been refined is 

to look for information on the label. 

If it isn’t clear, ask the manufacturer 

how the oil was made. 


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9 Compared to native curcumin extract.

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