educate your kids about GMOS / IBS RX: what works, what doesn’t
THE SHOPPING MAGAZINE FOR NATURAL LIVING
the best foods
for a fresh glow
to Take for
+,-./'$")012342356VOLUME 79 | NUMBER 4
simple to sublime.
Spring is in the air—and
so is pollen. Put the brakes
on seasonal allergies with
these natural solutions.
!" Radiate Beauty from
the Inside Out
Roll out the red carpet, because it’s
time for our annual Best of Natural
Beauty Awards. We tested a wide
range of clean beauty products,
picked 50 of our favorites, and
organized them into easy-to-access
categories that marry the best of
nature and science.
#$ 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.
"$ 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:
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.
&' 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
Sweet potatoes shine in this Paleofriendly
)" 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^
working hour after hour...*
It’s All In A Day’s Work.
Hour after hour
Probiotic CD TM
all you need to help keep your digestive tract… on track!*
Once-daily Probiotic CD works differently than other probiotics. Not only does it protect
friendly probiotic cultures from harmful stomach acid… but, with its unique BIO-tract®
controlled-delivery technology, Probiotic CD continuously releases active probiotics hour
after hour through your digestive system… where you need them most! That means your
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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
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
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.”
“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.
month on our
time! Learn how
to clean your
that really works.
Brush up on
of B vitamins.
This free PDF is
filled with natural
beauty tips and
hacks, as well as
recipes and DIY
Go to betternutrition.
com and click on
the “Healthy Buzz”
button to sign up for
our new monthly
YOUR GUIDE TO NATURAL LIVING
Editor in Chief
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
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BETTER NUTRITION, ISSN #0405-668X. Vol. 79, No. 4. Published monthly by Cruz Bay
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! • APRIL 2017
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© 2017 New Chapter, Inc. Certified Organic by International Certification Services, Inc., Medina, ND, USA
/// BY VERA TWEED
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
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
In about an hour, the sun
provides more energy than
the whole world uses
in a year.
Information about existing community solar programs:
Help with starting a community program:
Solar panel installation cost calculator:
More information about solar:
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
Your new favorite snack
isn’t just delicious; it helps
increase organic farmland.
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
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.
5 Portland, Ore.
6 Irvine, Calif.
7 Huntington Beach, Calif.
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.
Improves hair strength ‡
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WEIGHT-LOSS BETS PAY OFF
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.
or as a Primer
Learn more at
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.
One of the world’s leading authorities on natural medicine,
Dr. Murray has literally written the Textbook of Natural Medicine
as well as The Encyclopedia of Natural Medicine.
A New Paradigm
in Cleansing / Detox!
Coconut Charcoal !
Complete Body Cleanse
Formulated by Dr. Michael Murray
Author of over 30 books featuring
natural approaches to health
Formulated by Dr. Michael Murray
Author of over 30 books featuring
natural approaches to health
Formulated by Dr. Michael Murray
Author of over 30 books featuring
natural approaches to health
Formulated by Dr. Michael Murray
Author of over 30 books featuring
natural approaches to health
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.
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.
arthurandrew.com/check-three or call (800) 490-1566.
Like you, our skin and hair supplements
reflect beauty, integrity and strength.
Quality is important, so we deliver premium
collagen and keratin ingredients that are
easy to absorb and clinically tested. §
Aailable at nat ral prod ct retailers natio
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Excludes tablet sales
§These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
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
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.
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
"#$%&'()NEW & NOTABLE
Say “hello” to spring with these hot
new natural products
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.
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
and oral rinse before bed.
4 Use Spry Dental Probiotics before bed.
5 Other exposures to 100% xylitol
products throughout the day are
added bonuses and will help.
Available at fine retailers
!"#!$%&'(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.
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
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
* Less risk of asthma
about it: When was the
* 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
* Protection against
of calcium to magnesium
hearing loss from very
is estimated to be 2:1 from
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
56 • APRIL 2017
“I take BioSil every
day... I’m amazed at
the results I see in my
skin, hair, and nails!”
CHRISTIE BRINKLEY at 61
Available at natural health stores nationwide
M d l d S M
Really Have an Unfair Advantage for Defying Age?
“YES, Regain Your Lost Collagen!”
“After the age of 21, we women lose about 1% of our collagen
every year,” says Christie. Collagen, of course, “plumps” your
skin and makes it smooth and youthful looking. In addition,
collagen gives your skin its vital youth-promoting elasticity. Plus,
collagen is responsible for helping to make your hair thicker
and stronger. It makes your nails stronger, too.
BioSil gives you the ability to regain lost collagen, add new
collagen, and protect both your new and existing collagen. † “So
yes, I feel like BioSil does give me an unfair advantage,” says
“BioSil Generates Collagen with My Own DNA Fingerprint!”
BioSil is not “made out of collagen,” it “generates collagen”
through your body’s own natural pathways. † That means the
collagen you add is collagen with your own DNA fingerprint.
That’s why BioSil helps you look beautiful, youthful, and
healthy – naturally!
“BioSil Is Backed by Genuine Clinical Trials!”
“I first tried BioSil because I saw the remarkable results of its
double-blind, placebo-controlled clinical trials in genuine
medical journals. I keep using it because of the results I see in
Clinically Proven BioSil ®
• Reduces Fine Lines & Wrinkles 30% ‡†
• Strengthens & Thickens Hair 13% **†
• Improves Skin Elasticity 89% ‡†
• Strengthens Nails ‡†
As demonstrated versus placebo in the published clinical trials: ‡ Barel et al. 2005, Archives of Dermatological
Research 297, 147-153. ** Wickett et al. 2007, Archives of Dermatological Research 299, 499-505.
Results may vary.
Give Yourself an Unfair Advantage!
Try BioSil and give your skin, hair, and nails an unfair advantage!
You’ll be happy to know BioSil works naturally and contains no
animal parts whatsoever. Discover more of Christie’s beauty secrets
©2017 Bio Minerals NV. Manufactured by Bio Minerals NV, Belgium. ch-OSA, BioSil, the ch-OSA logo and Advanced Collagen Generator are registered trademarks of Bio Minerals NV.
† This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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%
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.
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.
Effective support for heart healthy cholesterol levels.*
Like most of us, you are probably concerned about heart health. You may recognize the role lifestyle choices play in helping to
maintain a healthy ratio of good cholesterol (HDL) to bad cholesterol (LDL). But while eating right and exercise are essential to
keeping a healthy balance, research shows that additional nutritional support can also play a role in supporting heart health. A
pure and highly absorbable form of Pantethine (an active form of Vitamin B5), Pantesin ® provides safe and effective support for a
healthy heart.* Pantesin ® works at the cellular level, enhancing enzyme and metabolic activity to help maintain balanced
cholesterol levels.* Look for Pantesin ® on the ingredient label of your favorite supplements.
For more information visit
Follow Pantesin ®
*These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure, or prevent any disease.
Pantesin ® is a registered trademark of
Kyowa Pharma Chemical Co., Ltd.
Copyright ©2017 KYOWA HAKKO U.S.A., INC.
All Rights Reserved.
Look for Pantesin® Pantethine in these fine brands.
#$%&'()*+,-./*+01ANSWERS TO YOUR HEALTH QUESTIONS
Gentle, effective ways to treat disrupted
digestion /// BY EMILY A. KANE, ND, LAC
Emily A. Kane, ND,
LAc, has a private
in Juneau, Alaska,
where she lives with
her husband and
daughter. She is the
author of two books
on natural health,
Visit her online at
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.
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
Soak in the C
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Your skin will be left looking youthful, radiant and rejuvenated.
clinically tested • dermatologist tested • 100% vegan • cruelty-free • gluten-free • gmo-free
Always be sure to cook
your food thoroughly.
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
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.
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
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.
!" • APRIL 2017
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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
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.
typically treat secondary skin
and ear infections with antihistamines,
omega-3 supplements are
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.
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
Giving your pet local
honey in small doses
is helpful for pets
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
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
!" • APRIL 2017
Superior health requires humans to have the correct balance of vigorous, beneficial bacteria.
The same holds true for plants and animals and is a common thread that connects us all.
Unfortunately this balance is often disturbed due to modern living, stress, bad food choices
and medication. This is where Dr. Ohhira’s Probiotics ® come in. A ‘Whole Food’ supplement, it
is nurtured through a three-year, natural temperature fermentation process that includes
all-natural, seasonally harvested ingredients. It is the only gut health supplement that
incorporates prebiotics, probiotics and postbiotics. I take Dr. Ohhira’s myself and recommend
them to my family and friends. Experience homegrown health with Dr. Ohhira’s entire line of
probiotic formulations including Propolis PLUS ® , and the Kampuku Beauty Bar.*
“The Dirt Doctor”
National Talk Show Host
President of the Texas Organic Research Center
Find these formulas at better health food stores nationwide. www.EssentialFormulas.com • (972) 255-3918
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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
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,”
Bathe dogs once or
twice weekly with a
gentle emollient shampoo.
Try a soap-free
shampoo that contains
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
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
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.
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
No matter how well
your natural skin,
body, or hair care
the right tools.
/// BY SHERRIE STRAUSFOGEL
Beauty tools don’t
necessarily come in
or warrant prominent
display in your
bathroom. But these
gadgets can be the
that you depend on
daily. They can help
you apply or remove
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.
!" • APRIL 2017
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
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
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 • !"
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
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
So, c’mon life,
bring it on. We’re
ready for you.
Effective. Convenient. Kyo-Dophilus.
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.
from the Inside Out
An indispensable guide for
buying and using natural
personal care products
BY THE EDITORS OF BETTER NUTRITION
oo many beauty
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
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 • !"
A trio of clinically
C, alpha lipoic acid,
DR. KING’S NATURAL
This carefully crafted
blend of homeopathic
designed to lessen
wrinkles and age
spots, as well as
help treat other agerelated
Type 1 Collagen
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.
Ideal for boosting
skin’s firmness and
radiance, this combination
seed extract and
French melon fruit
with curcumin and
the herb boswellia.
With a light musky
scent that’s perfect
for men and women,
a smart combo of
shea, and nourishing
A little of this nonsticky
goes a long way. Its
without the use of
aluminum. The clean
works for both men
BATH & BODY
Vitamin E Skin
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!
Citrus + Mint
Made with plantderived
and herbs, this
is a shampoo, body
wash, and bubble
bath in one.
KISS MY FACE
coconut and grape
seed oils rehydrate
and soften dry skin.
Plus, it comes with
a convenient pump
for easy application.
Argan Oil Balm
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
gem will turn any
shower into a luxurious
spa resort. We
love its rich lather
and the fact that
it leaves your skin
scents of almond oil,
shea butter oil, and
rooibos tea make
this silky body oil a
over skin after a bath
or shower. You’re in
for a treat!
!" • APRIL 2016
Vitamin C Micellar
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
Creamy Oil Cleanser
There is a lot to love
about this satiny foaming
cleanser. It’s made with
coconut, argan, evening
primrose, and jojoba—
that offer a deep clean
without drying out skin.
Plus, it can be used on all
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
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
Eye Gelee Concentrate
If you have puffy, tiredlooking
eyes, this is the
product to try. We love
the cooling gel formula,
acid, aloe, and a blend
of botanicals such as
arnica and cucumber
known to “depuff” eyes.
Masks & Scrubs
No beauty award
list is complete
without a great
face scrub, right?
This is our favorite—an
and brightens skin
using volcanic clay,
lotus flower, and
Perfect C PRO
This falls under the
It’s a professional,
that’s made with
acid, a highly
stable form of
vitamin C. Renew,
stepping into a
this is our favorite
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
You had us at
mask, we were
It boosts skin’s
to a few “magical”
chlorella stem cells.
With a fresh,
cream strikes the
perfect balance for
normal to slightly
dry skin, leaving
it soft and dewy.
This light and
going on. It’s
made with almond
and plum kernel
oils, which help
to moisturize and
skin. It’s ideal for
normal to dry skin.
!! • APRIL 2016
Triple Boost Serum
serum is packed with
serious antiaging ingredients:
and two forms of collagen,
all of which help
boost skin’s collagen
and restore elasticity
Vitamin A Serum
This age-defying serum
gets an A+ in our book.
It’s made with two key
a new, bioavailable
form of vitamin
A, and coffee berry, an
It targets wrinkles
your body, including
your skin. This gentle
soap features a
extract replete with
nutrients. Perfect for
everyone in the family.
& 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
SIBU SEA BERRY THERAPY
& 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
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.
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
EARTH SCIENCE NATURALS
Many volumizing products
dry out hair. Not this plantbased,
Ceramides, golden barley
protein, and panthenol
replenish moisture, combat
split ends, increase
shine, and infuse fine hair
with volume and texture.
Shampoo & Conditioner
& 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.
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
keratin, biotin, silica, zinc,
copper, and amla fruit
extract, rich in vitamin C.
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.
Turmeric + C
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
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
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.
Perfect Hair, Skin
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
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
m x, con
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
†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.
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.
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.
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.
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.
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.
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.
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.
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
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
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.
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
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
!" • APRIL 2017
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
APRIL 2017 • !"
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.
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
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.
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
cup of green tea not only
Since 2002, there are more
former smokers than
current smokers in the
reduces the urge for a cigarette, but
also nourishes the body by replenishing
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 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.
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;
,- • APRIL 2017
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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
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.
Garden of Life
Lung, Bronchial &
Green Tea Super
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
to let you
BY LISA TURNER
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.
!" • APRIL 2017
THE TOP 7 SUPPLEMENTS FOR SEASONAL ALLERGIES
Known as an
adaptogen—an herb that
protects the body from
physical and emotional
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.
from a shrub
native to Europe and
parts of Asia and North
America, butterbur is
for a variety of
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.
bacteria are a safe,
effective way to ward
off hay fever and other
They work by fighting
in the gut and supporting the
immune system, lessening the chance of
an adverse response to pollen or other
allergens. Studies show probiotics improve
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).
roots and leaves
of the perennial
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
actions. Add onions and
ginger for their immuneenhancing
MAKE IT HOT. Chili peppers,
hot mustard and horseradish
help keep airways open
during hay fever season; they
also thin mucous secretions
DRINK GREEN TEA.
(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
Vitamin C This
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.
found in apples, tea,
onions, red wine, and
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
alga is well known for its
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
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.
Relieve Your Anxiety
and Stress *† …Fast!
Whether it’s the nervous flutter
of butterflies in your stomach,
sweaty palms before a big speech, or sleepless nights due
to looming deadlines, everyone experiences the symptoms
of anxiety at some point. † But when occasional stress and fear
stop you from doing the things you love, it’s time to reclaim
your life with AnxioCalm ® , a clinically studied formula that
can offer you relief in just hours.* †
Safe for adults and children over 4.
† Relieves occasional anxiety and stress.
*THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION.
THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.
#$%&'()*(+TIPS, TRICKS, & RECIPES FOR EASY VEGETARIAN EATING
Our homemade pesto
shines in this wholesome,
/// 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
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 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
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
contain a higher concentration
of lycopene and
vitamins A and C than
1. Place sun-dried tomatoes in small bowl,
and cover with boiling water. Let soak
5 minutes, then drain, and discard
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;
Udo’s Oil provides all the omegas you need in one spoonful…we’re talking about
omega-3 & -6 plus the added benefits of omega-9. We use pure, fresh-pressed flax
oil and blend it with sunflower, coconut, and sesame oils ensuring that we provide you
with all the omegas your body needs. Since your body can’t make them, it’s important
to use Udo’s Oil daily…just blend, mix, and drizzle it into every meal. Udo’s Oil...
because getting the omegas your body needs shouldn’t be complicated.
#$%&'()*+,-.*/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
!" • APRIL 2017
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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
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
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
1 date, pitted and
Place all ingredients
in a blender or food
processor and whizz
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
Avocado is a great source
of vitamin C, which the body
needs to produce elastin
and collagen, two compounds
that help keep
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
!" • APRIL 2017
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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.
Smith is an
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,
nutrition coaching programs,
or speaking, visit her
"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
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,
corn syrup, hominy,
polenta, and other
CANOLA (as in canola oil) APPLES
COTTONSEED (as in
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
SOYBEANS (as in
soybean oil, soy
protein, soy lecithin,
soy milk, tofu, and other
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
PAPAYA (from Hawaii
YELLOW SQUASH and
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,
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
Do you have a question for the nutritionist? We would
love to hear from you. Please email your questions to
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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!
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
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
based on the size
of your potatoes,
so plan to be
a little flexible
Also, you can
or halve the
recipe to make
just one or
To bake sweet
oven to 400°F.
scrub and dry
them. Pour a
few drops of
olive oil into
and rub the
skin of each
potato all over
to very lightly
potatoes on a
sheet and cook
for about an
hour, or until
tender to the
in the fridge
to chill for later
or cool slightly
until you can
HAM-YAM QUICHE DIJON
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
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
4. Carefully spoon egg filling
into cavity of each potato
until nearly full. Top each
potato with one quarter of
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
!" • APRIL 2017
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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
2. How many calories does a
tablespoon of most plant oils
Olives, a staple in
were first cultivated
more than 5,000
3. Olive oil is considered to be
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
a) Walnut oil
b) Flaxseed oil
c) Chia seed oil
d) Hemp seed oil
6. Canola oil is the same thing
as rapeseed oil.
7. Which of these oils should
not be used for high-heat
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
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
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.
!" • APRIL 2017
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