magazine-pdf.org_13325_Better_Nutrition_April_2017

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

THE SHOPPING MAGAZINE FOR NATURAL LIVING

beauty

at its

best

APRIL 2017

| betternutrition.com

Quiz:

PLANT

OILS:

Are They

All Good

for You?

P. 72

recipe for

RADIANCE

the best foods

for a fresh glow

simple

techniques

to STOP

SMOKING

50 STAFF-

APPROVED

FAVORITES!

Supplements

to Take for

ALLERGIES

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

This homemade

Sun-dried Tomato

Pesto transforms

tabbouleh from

simple to sublime.

Spring is in the air—and

so is pollen. Put the brakes

on seasonal allergies with

these natural solutions.

features

!" Radiate Beauty from

the Inside Out

Roll out the red carpet, because it’s

time for our annual Best of Natural

Beauty Awards. We tested a wide

range of clean beauty products,

picked 50 of our favorites, and

organized them into easy-to-access

categories that marry the best of

nature and science.

#$ Quitting Time

Have you—or someone you love—

tried to quit smoking, but never

found success? This holistic approach

integrates the latest research,

science-backed natural remedies,

and other proven techniques to help

you quit—and stay smoke-free.

#% Allergy Survival Guide

Seven of our favorite natural solutions

for seasonal allergies—so you can

stop sneezing and get out and smell

the roses this spring.

departments

"$ TREND WATCH Going Solar

Rooftop panels are just one way to take

advantage of this renewable energy

source. Plus America’s healthiest cities,

a handy way to monitor air quality, and

more for Earth Day.

''HOT BUYS Warming Trends

Natural food, beauty, and supplement

products that we’re excited about.

'! CHECK OUT Magnesium:

Superstar Rising

This oft neglected mineral is gaining

new popularity as we discover more

about the key roles it plays in wellness.

'( ASK THE NATUROPATH Natural

Solutions for IBS

Natural ways to support digestion

and get the nutrients you need.

Think you

know all

about

healthy oils?

Test your

knowledge

with our

latest quiz.

&' NATURAL PET Nothing to Sneeze At

Protect pets from seasonal allergies

with these simple, natural strategies.

&( NATURAL BEAUTY Beauty Tools

Make your beauty products work even

better with these essential tools.

%$ VEG CORNER Pesto Perfection

A simple gluten-free salad made

special with the power of pesto.

%' EATING 4 HEALTH Beauty’s More

Than Skin Deep

These 8 wholesome foods can help

you get the glow from within.

%% ASK THE NUTRITIONIST Talking to

Kids About GMOs

What you teach kids today can greatly

affect their choices tomorrow.

)$ HEALTHY DISH Ham-Yam

Quiche Dijon

Sweet potatoes shine in this Paleofriendly

dish.

)" SHOPPING CART Product Spotlights

Six high-quality supplements to try.

)' QUIZ WHIZ Plant Oils

How healthy are they? Take our quiz

and find out.

COVER PHOTOGRAPHY: PORNCHAI MITTONGTARE; PROP STYLING: ROBIN TURK

! • APRIL 2017

With just one tablet and 12 billion friendly probiotic organisms^

working hour after hour...*

It’s All In A Day’s Work.

Controlled

Delivery

Stomach

Acid

Protection

Hour after hour

support

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

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

10 vegetarian cultures.* Now that’s one hard-working probiotic! That’s PROBIOTIC CD.

NON-GMO, VEGETARIAN, GLUTEN AND PRESERVATIVE-FREE.

AVAILABLE AT HEALTH, NATURAL FOOD AND VITAMIN SPECIALTY STORES.

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

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

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

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

Special Beauty

Issue

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

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

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

shampoos, serums, deodorants, toothpastes, and many

other products.

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

wonderful natural beauty products on the market today.

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

innovative ingredients such as plant-based stem cells to

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

part is that our winning picks are made without chemicals

or other irritants. And they rival pricey spa treatments in

terms of effectiveness. So you can look beautiful and still

feel good about what you put on your body.

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

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

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

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

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

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

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

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

Green Protein Smoothie—“Every ingredient in this recipe

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

list of top beauty-boosting foods in this section.

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

yourself. It is important to stay positive because beauty

comes from the inside out.”

!"#$%&

nbrechka@aimmedia.com

“Skincare is important, of course, but eating

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

seasonal and organically produced when

possible—will provide the foundation. This

will ensure your skin has a healthy glow,”

— Wendy Rowe, author of Eat Beautiful

Win on Facebook!

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

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

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

our Best of Natural Beauty Giveaway.

WHAT’S

NEW AT

betternutrition.com

Here’s what’s

cooking this

month on our

website:

Exclusive Blogs:

Aromatherapy

Essentials

Spring cleaning

time! Learn how

to clean your

entire home

with essential

oils—a nontoxic

alternative to

traditional household

products

that really works.

Nutrient Quick

Guides

Brush up on

the many

health benefits

of B vitamins.

Natural Beauty

E-Zine

This free PDF is

filled with natural

beauty tips and

hacks, as well as

beauty-boosting

recipes and DIY

beauty treatments.

Download at

betternutrition.com.

FOR OUR

NEWSLETTER!

Healthy Buzz

Go to betternutrition.

com and click on

the “Healthy Buzz”

button to sign up for

our new monthly

newsletter.

YOUR GUIDE TO NATURAL LIVING

Editor in Chief

Creative Director

Executive Editor

Senior Editor

Associate Editor

Copy Editor

Beauty Editor

Research Editor

Contributing Editors

Contributing Designer Rachel Pilvinsky

Contributing Writers Jeannette Bessinger, CHHC,

Jonny Bowden, PhD, CNS, Mary

Margaret Chappel, Emily A. Kane,

ND, LAc, Melissa Diane Smith, Julia

Szabo, Lisa Turner

Production Director

Production Manager

Editorial Offices

Vice President, General Manager

kpaulsen@aimmedia.com

Group Publisher

800-443-4974, ext. 708

Associate Publisher

561-362-3955

Midwest Ad Manager

800-443-4974, ext. 703

West Coast & Mountain Ad Manager

310-456-5997

Retail Development Group

Director of Retail Sales

800-443-4974, ext. 702

jkelly@aimmedia.com

National Sales Manager

800-443-4974, ext. 701

stheobald@aimmedia.com

Business Development

702-219-6118

Marketing Designer

jnesnadny@aimmedia.com

Accounting & Billing

310-356-2248

Nicole Brechka

Rachel Joyosa

Jerry Shaver

Ann Nix

Elizabeth Fisher

James Naples

Sherrie Strausfogel

Sam Russo, ND, LAc

Vera Tweed, Helen Gray

Cynthia Lyons

Mark Stokes

512 Main Street, Suite 1

El Segundo, CA 90245

Kim Paulsen

kpaulsen@aimmedia.com

Joanna Shaw

jshaw@aimmedia.com

Bernadette Higgins

bhiggins@aimmedia.com

Lisa Dodson

ldodson@aimmedia.com

Cindy Schofield

cindyschofield@earthlink.net

2400 NE 65th Street, Ste. 623

Fort Lauderdale, FL 33308

800-443-4974, ext. 702

Joshua Kelly

Steven Theobald

Kim Erickson

kerickson@aimmedia.com

Judith Nesnadny

Yolanda Campanatto

ycampanatto@aimmedia.com

Chairman & CEO Andrew W. Clurman

Executive Chairman Efrem Zimbalist III

Chief Financial Officer Michael Henry

Executive Vice President, Operations Patricia B. Fox

Vice President, Controller Joseph Cohen

Vice President, Research Kristy Kaus

Vice President, IT Nelson Saenz

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

requirements should call 770-988-9991.

! • APRIL 2017

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Going Solar

Last year, the solar industry grew

faster than ever, with the number of

solar cells in the United States nearly

doubling. And within the next decade,

solar power will cost less than coal in

many parts of the world. Should you

put solar panels on your roof? What if

you don’t own your home?

Solar roof panels are only one

way to harness the sun. Some utilities

offer power from solar and other

renewable energy sources, although

it may cost more. Check your utility

bill for green options that can provide

some or all of your electricity. But

those aren’t your only choices.

Community Solar Programs

For both homeowners and renters,

many parts of the U.S. have community

solar programs, sometimes called

solar farms or gardens. Solar panels

are installed in large groups on

otherwise unusable

land, and local

residents can either

rent or buy a number

of those panels.

How It Works

In theory, you get the power generated

by your panels, but it doesn’t usually go

directly to your home. Rather, the local

utility company buys the power and

'-'./01.

2&034

In about an hour, the sun

provides more energy than

the whole world uses

in a year.

Information about existing community solar programs:

rooflesssolar.com

Help with starting a community program:

communitysolarplatform.com

Solar panel installation cost calculator:

solarpowerauthority.com/calculator/

More information about solar:

thesolarfoundation.org

credits you for it on

your bill. Panels in a

community program cost

less than installation on a

home roof, and you don’t have

to worry about maintenance. Prices

vary around the country, depending

upon state regulations and financial

incentives, and not every community has

a solar project. Here are some helpful

resources to get a sense of your options:

!" • APRIL 2017

something

awesome.

Your new favorite snack

isn’t just delicious; it helps

increase organic farmland.

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94%

Although six in 10 Americans say they

eat a very healthy diet, 94 percent

don’t eat at least five daily servings

of fruits and vegetables, the minimum

recommended amount. The reality

gap was identified in a survey of 1,025

adults by ORC International, on behalf

of MegaFood.

Healthiest Cities

It’s easier to make healthy choices in some

cities than in others. WalletHub, a personal

finance site, compared 34 characteristics of 150

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

1 San Francisco

2 Salt Lake City

3 Scottsdale, Ariz.

4 Seattle

5 Portland, Ore.

6 Irvine, Calif.

7 Huntington Beach, Calif.

8 Honolulu

9 Washington, D.C.

10 Santa Clarita, Calif.

Ranking factors included per capita number of

fitness clubs, nutritionists, healthy restaurants,

and walking and running trails; fruit and veggie

consumption; and health care access and costs.

Here are some of the winners in individual

categories (based on per-capita numbers):

Most healthy restaurants: Portland, Ore.

Most nutritionists: Durham, N.C.

Lowest average fitness club costs: El Paso, Tex.

Most running trails: Washington, D.C.

Most walking trails: Lincoln, Neb.

Three California cities—San Francisco,

Oakland, and Fremont—tied for the #1 spot

in lowest percentage of adults eating less

than 1 serving of fruits and veggies daily.

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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.

Wear Alone

or as a Primer

under Make-up

Learn more at

mychelle.com

Plant Concentrate

LOWERS CHOLESTEROL

Capsules containing concentrated

fruit and vegetable juices

can help reduce cholesterol

and unhealthy levels of chronic

inflammation, according to a study of

56 overweight people age 40 and older.

Researchers at the University of Newcastle

in Australia noted that phytochemicals in

plants are known to counteract inflammation

and can reduce health risks for chronic diseases

among older adults who are overweight or obese.

The study was published in the journal Nutrition.

Many green powders and some multivitamins contain

concentrated fruits and vegetables or juices.

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.

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Most Women

Short on Folic Acid

A B vitamin necessary to prevent

neural tube defects in babies, folic

acid is still in short supply among

women who may bear children. In

the 15–44 age group, 75 percent of

American women don’t get the

recommended daily amount of

400–800 mcg, according to

the U.S. Preventive Services

Task Force, an independent

panel of experts that recommends

women take daily folic

acid supplements. The critical

period for supplementation starts

at least one month before conception

and continues through the first

2–3 months of pregnancy.

Just 4 mg of extra zinc daily can significantly

improve the body's ability to resist infections and

disease, according to a study by the UCSF Benioff

Children’s Hospital Research Institute in Oakland,

Calif. This amount of zinc can also help support

healthy growth of children.

B12 GOOD FOR

FRIENDLY GUT BUGS

Vitamin B 12

is known to be

essential for a healthy brain and

nervous system. It turns out, it’s

also needed by beneficial gut

bacteria that help the human

body maintain overall good health. Scientists at the Department

of Energy’s Pacific Northwest National Laboratory have found

that even though some gut microbes make B 12

, it’s a laborintensive

process, and short supplies can disrupt DNA and

growth of vital microbial communities. Probiotics are normally

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

now we know that B 12

also plays an important role.

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how clean is your air?

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

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

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

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

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

bacteria, viruses, dust, and pollen.

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

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

can help protect against damage:

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

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

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

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

DOES THE TYPE OF PROTEIN MATTER?

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

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

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

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

19 and 72 by Harvard University and other Boston-area

researchers. The study, published in the American Journal

of Clinical Nutrition, also found that higher intake of protein

increases strength and lean muscle mass in arms and legs,

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

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

Among parents of children

1 between the ages of 4 and

18, only one-third feel they

are doing a good job shaping

their child’s eating habits, according

to a survey of 1,767 parents by the

University of Michigan in Ann Arbor.

About one in four parents say their

child’s diet is somewhat or completely

unhealthy, and one in six believes

their child’s diet is very nutritious.

Nourish

& Renew

NOW® Solutions Organic Rose Hip Seed Oil

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

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

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

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

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

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

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Warming Trends

Say “hello” to spring with these hot

new natural products

Stress SOS

Feeling frazzled? Rainbow Light Vibrance Women’s

Multivitamin plus Stress Support is a comprehensive

formula for women that goes above and beyond

the basics found in many regular multis. Featuring

a wide range of vitamins, minerals, and antioxidants

derived from non-GMO whole foods (a

cornucopia of fruits, vegetables, spices, and green

foods), this supplement is highly bioavailable and

includes optimum levels of key stress relievers

such as B vitamins and magnesium to soothe

frayed nerves. Additional probiotics, prebiotics,

and plant-sourced digestive enzymes ease the

digestive distress often associated with stress.

Macaroons Get a Makeover

This classic cookie favorite just got even better. Laughing

Giraffe Snakaroons are sweetened with just a touch of agave

nectar—not loaded with sugar like most macaroons.

They’re completely raw, made using a gentle dehydration

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

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

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

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

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

Aztec Chocolate, Matcha, and Salted Caramel.

Take it to the Max

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

delicious flavors like Orange Citrus Burst (tastes like a

creamsicle) and Coconut Bliss, in single-serve packets

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

Coromega MAX Super High Omega-3 Fish Oil packet

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

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

concentrated packets mean you don’t have to take

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

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

no fishy taste or “fish burps.”

!! Heartburn-Free, Naturally

The problem with most OTC and prescription heartburn

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

Gastro-Ease actually helps heal the gut, addressing underlying

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

the stomach from excess acid and heal its protective mucous

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

Research shows that zinc, especially when combined with

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

stomach’s protective layer by encouraging mucus production.

Pylopass, a patented probiotic, helps balance the raito

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

stomach lining health.

!!Travel Beautifully

The Acure Travel Pack lets you take your natural

beauty regimen with you anywhere you

roam. Airline-approved-sized bottles include

essentials that combat the dehydrating effects

of airplane cabin air that can take a toll on skin

and hair. Included in this carry-anywhere kit

are four fantastic natural formulas—Acure

Ultra-Hydrating Shampoo and Ultra-Hydrating

Conditioner with argan oil, argan stem cells,

CoQ10, and sea buckthorn oil; Acure Brightening

Facial Scrub with organic sea kelp, lemon

peel, and French green clay; and Acure Day

Cream with gotu kola stem cells and chlorella.

Tip: Apply the Day Cream on the plane for a

dewy complexion upon landing.

!! • APRIL 2017

YOU’RE DOING IT. MAKE IT COUNT.

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

Using products from the Spry5 system

make it easy to get the dentistrecommended

five daily exposures

of xylitol. Research has shown over

and over that using xylitol products

five times throughout the day is the

The Spry5 System is simple to use, in

fact you’re probably going through the

motions, just not with products that

use mouthwash, chew gum, eat mints

or candy you should make it count.

The goal of the Spry5 system is

to make oral care easy, tasty and

retailer at Xlear.com.

Make the switch to Spry products and

1 Brush and rinse with Spry toothpaste

and oral rinse when you wake up.

2 After meals chew Spry gum or mints.

3 Brush and rinse with Spry toothpaste

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

Or visit

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Magnesium: Superstar Rising

This often overlooked mineral is gaining new popularity as scientists

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

Magnesium is emerging as a superstar

mineral, but for decades it’s been so

underrated that one study called it an

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

Library of Medicine’s online database

at pubmed.gov, there are more than five

times as many scientific articles about

calcium as there are about magnesium,

yet both are equally essential for the

function of the human body.

The Calcium-Magnesium

Partnership

These two minerals are somewhat like

the opposite ends of a dimmer switch.

Calcium gives bones their hardness and

makes things happen by exciting nerves,

contracting muscles, and contributing

to the inflammation necessary to fight

invaders or injury. Magnesium gives

bones some flexibility, keeps them from

becoming brittle, and has a “chilling out”

effect, relaxing nerves and muscles

and reducing inflammation. Calcium is

necessary for blood to clot so that wounds

can heal, while magnesium prevents

harmful clots and keeps blood flowing.

When we experience a stressful

situation, whether it’s an irritable boss,

a traffic jam, or a workout at the gym,

calcium contributes to the fight-or-flight

response that kicks in, and if there isn’t

enough magnesium to calm things down,

we stay stressed. And without

enough magnesium, high

calcium levels can lead to

stiff arteries and heart

disease.

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

time to sustain life, including energy Imbalance

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

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

bike, before and after eating a low-magnesium

diet, and found that lack of the

fall short because:

mineral made a significant difference. * Calcium is widely advertised

With low magnesium, women used

as an essential nutrient.

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

heart rate increased by 10 beats per

recommended by doctors.

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

cycling. Magnesium can also improve and drinks.

sleep. In studies, other benefits of

magnesium have included:

In comparison, magnesium

doesn’t have a voice. Think

+,-)./0)

* Less risk of asthma

about it: When was the

12/34

* Protection against

last time you saw a TV

The U.S. government didn’t

type 2 diabetes

start recommending minimum

intakes of magnesium food because it contains

commercial touting a

* Less depression

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

issuing calcium recommendations.

The optimum ratio

of fibromyalgia

* Protection against

of calcium to magnesium

hearing loss from very

is estimated to be 2:1 from

loud noise

all sources, including food and

* Lower blood pressure

supplements, but in the average U.S.

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

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

* Relief from premenstrual syndrome

Good sources of magnesium include

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

More Reasons Why

Magnesium is Essential

A natural component of

every cell in the human

body, magnesium is

essential for more than

56 • APRIL 2017

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WHO DOESN’T GET ENOUGH MAGNESIUM?

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

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

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

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

Overall U.S. population About 50%

Teens

After age 70

75% of boys

87% of girls

79% of men

70% of women

legumes. As an example, a half-cup of

cooked spinach or 1 ounce of dry-roasted

almonds contains about 80 mg of magnesium,

which is around 20 percent of the

daily minimum recommended amount.

Forms of Magnesium in Supplements

Some forms of magnesium are more

easily absorbed or are recommended

for specific situations. Forms considered

to be absorbed more easily include those

labelled as “chelated,” and magnesium

glycinate, malate, citrate, taurate, threonate,

and orotate. Magnesium malate is often

recommended to relieve symptoms of

fibromyalgia, and magnesium threonate

is sometimes formulated for brain health.

Taking more magnesium than the

body can absorb can result in loose stools,

and is more likely with the magnesium

oxide form. The problem is easily

solved by taking less of the supplement.

Magnesium hydroxide is a form used in

laxatives and antacids.

Magnesium can also be absorbed

through the skin. Epsom salt baths have

been popular for years, and more recently,

other magnesium salts for soaking or

bathing, as well as magnesium creams

and lotions, have become available.

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Contributing editor Vera Tweed has been researching

and writing about supplements, holistic nutrition, fitness,

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

author of several books, including Hormone Harmony:

How to Balance Insulin, Cortisol, Thyroid, Estrogen,

Progesterone and Testosterone to Live Your Best Life.

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

Natural Solutions

for IBS

Gentle, effective ways to treat disrupted

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

Emily A. Kane, ND,

LAc, has a private

naturopathic practice

in Juneau, Alaska,

where she lives with

her husband and

daughter. She is the

author of two books

on natural health,

including Managing

Menopause Naturally.

Visit her online at

dremilykane.com.

2 My doctor says I have IBS. Another

doctor told me that IBS is a “nonsense”

diagnosis. Either way, my digestion isn’t

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

#2Irritable bowel syndrome (IBS)

has been in the medical news a

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

and increasingly common. Contrary to

popular opinion, IBS does not cause colon

or other cancers, but it can make your life

uncomfortable, and if you have irregular

and uncomfortable bowel movements,

you should be evaluated for the possibility

of a more serious disease.

IBS is distinct from inflammatory

bowel disease (IBD), which is a more

serious category of gastrointestinal

disorders such as Crohn’s disease (ulcers

in the small intestine) or ulcerative

colitis (bleeding from large intestine).

IBS typically presents as chronic loose

and urgent stools, often with cramping,

and it’s not always easy to sort out

the cause. This is partly because

there is often an additional emotional

component to IBS.

First, ask yourself if there is something

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

relationship, a bad boss, a bad memory

that may require ceremonial

closure (funerals are an example

of ceremonial closure). The gut is

your “second brain” and can react

to emotions to a profound degree.

Problem Foods

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

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

and peanuts. However, fructose-induced

diarrhea is not uncommon, and should be

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Always be sure to cook

your food thoroughly.

Well-cooked foods

are much easier to

digest than raw foods.

a consideration, especially if you eat

more than 2–3 servings of fruit daily.

To figure out if a certain food is

causing your symptoms, you need to

completely avoid the potentially

offending food for 2–3

weeks, then reintroduce it

into your diet and watch

for symptoms. IBS can also

present with heartburn, fatigue,

headache, back or abdominal pain,

and even palpitations. If after

3 days of reintroduction there are no

undesirable changes to your gut function,

skin, mood, joint stiffness, or other

symptoms, that food is likely fine.

This takes careful organization

of your diet, and it really helps to

work with a licensed naturopathic

physician or well-trained nutritionist

(not dietician). Some chiropractors also

have additional nutrition training, but

most MDs have very little training in

nutrition, since they are experts in

pharmaceutical medicine.

Natural Solutions

During the acute phase of IBS (lots of

watery stools and cramping), try a hypoallergenic

diet (see sidebar). As improvement

occurs, eggs and yogurt (preferably

made from goat’s milk) can be added if

they don’t worsen the symptoms. Supplements

that often help heal and soothe

the gut include liquid chlorophyll (1 Tbs.

daily), alfalfa tabs, calming herbal teas

(Melissa, chamomile, fennel, peppermint,

and ginger), and my favorite GI repair

agent: glutamine, about 2 grams daily.

As your symptoms stabilize, you can

slowly add the cruciferous vegetables

back into your diet. These provide many

important nutrients, but can be hard to

digest, so are best cooked with digestionaiding

herbs such as fennel, caraway,

cumin, anise, and dill. Nuts and seeds,

grape skins, and red meat are also all

difficult to digest, but may not be the

causes of your GI distress.

Carrageenan is a common additive used

to make ice cream and other confections

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

Avoid this additive when possible, which

is used in a lab setting to make mice guts

bleed. Very spicy and very sweet foods

are also GI irritants, as are fried foods,

alcohol, and caffeine.

Keep in mind that we’re exposed to

more chemical additives than ever in our

food and drink, so read labels and try to

stick to food that is as close to the way it

grew as possible when you eat it. And cook

your food thoroughly. Well-cooked foods

are much easier to digest than raw foods.

With acute crampy pain, heat to the

abdomen (hot water bottle or heating

pad) can be very soothing. Regular

exercise helps everything, including

being a highly effective stress-reliever.

HYPOALLERGENIC DIET

BREAKFAST: whole brown rice cereal

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

constantly over medium heat) with

2 tsp. virgin olive or flax oil stirred in

when cooked.

MORNING SNACK: baked apple or

blueberries/sliced banana topped

with unsweetened cocoa powder.

LUNCH: vegetable soup from massaged

kale, parsley, zucchini, pumpkin,

carrots, and squash, with millet or

barley, and 2 tsp. olive or flax oil.

AFTERNOON SNACK: baked apple or

berries or orange.

DINNER: same as lunch, or add a little

fresh fish or free-range chicken.

Some of my colleagues have noted

that the low FODMAP diet can help

IBS. This basically means avoiding

fermented foods (kombucha, pickles,

yogurt); short-chain (simpler) carbs such

as those found in high fructose corn

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

onions; beans/peas; celery; mushrooms;

most fruits; many condiments, dips,

and sauces; beer; wine; coconut water;

fruit juice; and all dairy.

What’s left to eat? Most squashes,

sprouts, pumpkin, potato, chard, kale,

fennel, zucchini, yam, blueberries,

banana, clementines, oranges, lemon,

lime, papaya, pineapple, carrots, cucumber,

ginger, radish, clean beef, chicken,

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

most fresh fish and crustaceans, bone

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

pumpkin, sunflower, etc.), maple syrup,

mustard, eggs, and cocoa powder.

A low FODMAP diet may work

better if you have confirmed SIBO

(small intestinal bacterial overgrowth).

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

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

!" • 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

different?

Spot the Signs

Animals can’t tell us they’re suffering,

so we must learn to recognize their

hay fever symptoms—excessive headshaking;

scratching, and biting at their

own maddeningly itchy skin; and

irritated, inflamed skin, ears, and paws—

and seek the help of a compassionate

veterinarian before these symptoms

develop into a life-threatening infection.

In people, hay fever manifests in respiratory

symptoms, but pets experience pollen

allergy through disease of the body’s

largest organ: the skin. “Skin problems

caused by allergies are a serious medical

issue that can drastically diminish a pet’s

quality of life,” says Heather Peikes, VMD,

Dip. ACVD, a board-certified veterinary

dermatologist based in New Jersey.

Veterinary dermatologists

typically treat secondary skin

and ear infections with antihistamines,

and sometimes

omega-3 supplements are

recommended. Customized

vaccines may be given

based on the results of skin

testing. The vaccine may be

administered as an injection

every one to three weeks, or as a

sublingual pump (drops given by mouth).

If the animal does not respond to vaccine

therapy, there are medications that can

provide relief. To locate a veterinary

dermatologist near you, visit ACVD.org.

Rx Alternatives

Pet parents can take simple steps to

prevent allergies from progressing to

the point where they require prescription

meds and a customized vaccine. The

first and easiest antiallergy strategy

-.$(%-/0

%12

Giving your pet local

honey in small doses

is helpful for pets

with pollen

allergies.

is a diligent daily wipe-down. Apply a

clean, damp towel to dogs and cats after

they spend time outdoors to remove

pollen; do this every time they come

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

prepare stacks of towels and a jug

of water right by the entrance

door to your home, so there’s

no tracking of allergens

throughout the house.)

Focus especially on pets’

paws and paw-pads, taking

care to wipe between the

toes, where pollens accumulate

and cause enormous irritation.

“Cats don’t love baths, but they do

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

says holistic veterinarian Michele Yasson,

DVM, who practices in New Paltz,

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

kittens, and it’s a great opportunity to

bond with your cat.”

As for dogs, if your dog loves to go

swimming, now is the time to indulge—

and always follow up with a thorough

toweling-off to remove pollen residue,

making sure to gently wipe inside ears

to prevent ear infection.

Pounce on Pollen

3 Remove shoes and outerwear when

you enter your home so pollens aren’t

tracked into the indoor environment

you share with your pet. Grass cutting

exacerbates pollen allergies, so when

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

windows and doors are closed, and

if possible, ask your neighbors to tell

you their landscaping schedule so you

can be prepared to batten the hatches

before you hear the rev of the lawn

mower engine.

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

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Ark Naturals

Neem “Protect”

Shampoo

Dr. Mercola

Complete Probiotics

for Pets

the used sheet into the wash while you

re-cover the pet bed with a clean sheet.

Bathe dogs once or twice weekly with

a gentle emollient shampoo. To minimize

dryness, which further irritates

inflamed skin, use an unscented,

soap-free pet shampoo,

advises Peikes. Or try

a soap-free shampoo

that contains neem oil,

which is wonderfully

moisturizing. (It’s easy

to make your own

neem-enriched shampoo

by adding a few drops

of straight neem oil to your

favorite unscented pet shampoo.)

At bath time, remember that pets’

ears become irritated and itchy as a

result of the allergic response. Yasson

prescribes this remedy: “Soak a cotton

ball in witch hazel, and squeeze the

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

the ear gently from the outside,

then let the animal shake the excess

out.” Talk to your veterinarian about

the best ear cleanser to use if your

pet’s ears are infected.

If Spot or Fluffy presents with red,

puffy eyes, and/or excessive ocular

discharge, gently wipe eyes using a

cotton ball soaked in saline solution,

or an over-the-counter herbal eyewash

or drops for irritated eyes (these often

contain eyebright). It’s fine to share

herbal eyewash products with pets:

“People, dogs, and cats are all mammals,

and we all have mammalian eyes,”

4501'467

'8!

Bathe dogs once or

twice weekly with a

gentle emollient shampoo.

Try a soap-free

shampoo that contains

neem oil.

says Yasson. “So what works to relieve

eye discomfort for people also works

great for pets.”

The homeopathic remedy eyebright

(Euphrasia officinalis) offers relief for

pollen-irritated eyes. For small dogs

and cats, dissolve a single pellet in

some water, then squirt into

the mouth; for larger pets,

use two pellets. For best

absorption, Yasson

administers homeopathic

remedies between meals.

The herb mullein also

relieves the eye irritation

of hay fever; simply add it to

your pet’s food, in tincture form,

twice daily. The dosage scale works

like this: for critters under 25 pounds,

Yasson advises giving one-quarter

the dose for an adult human; for pets

25–50 pounds, half the human dose;

and for larger animals, the full human

dose. A typical human dose is about

four drops.

Allergy-fighting Foods

Local honey is a popular natural remedy

for allergies in people, and Yasson

suggests treating pets to a daily spoonful

of the sweet stuff too. “It contains local

pollen, so ingesting it in small doses is

very helpful for pets coping with pollen

allergies,” she says. The recommended

daily dosage is one-eighth teaspoon

for small critters, one-quarter teaspoon

for midsize pets, and half a teaspoon

for big dogs. However, if your pet has

diabetes, check with your vet before

giving honey, as it does naturally

contain large amounts of sugar.

Vital

Planet

Skin &

Coat

Chewable

Tablets

Allergies are an immune system

response, so foods and supplements that

fortify the immune system are key. Both

Peikes and Yasson recommend a daily

dose of omega-3 fish oil for pets for both

immunity and skin health (follow dosage

directions on the package). Probiotics

also strengthen immunity (follow the

dosage scale for mullein), as does virgin

coconut oil, a superfood that I give my

dogs every day; they love it. Also try

chamomile and/or spirulina—both are

helpful for easing allergy-related skin

issues. You can find them in wafers and

tablets formulated for pets.

Finally, an anti-inflammatory diet

is the way to go. That means homeprepared

food whenever possible,

including raw meat and raw bones as

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

pets’ personal chef, select a grain-free

brand of commercial food. There’s no

better way to tell adored dogs and cats

“I love you” than with a delicious bowl

of allergy-fighting grub.

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

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

-. • APRIL 2017

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

Beauty

Tools

No matter how well

your natural skin,

body, or hair care

products work,

even better

results are

possible with

the right tools.

/// BY SHERRIE STRAUSFOGEL

Beauty tools don’t

necessarily come in

gorgeous packaging

or warrant prominent

display in your

bathroom. But these

not-so-glamorous

gadgets can be the

beauty workhorses

that you depend on

daily. They can help

you apply or remove

makeup; scrub

and buff your skin;

and shape, style,

or remove hair.

Here are some

beauty tools that

you may not be

able to live without

once you try them.

!" • 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

fresh glow.

Try an all-natural alternative to hot waxing with

SheaMoisture Shave for Women Honey & Black Seed

No Heat Sugar Wax. Applied at body temperature,

it does not burn skin as it removes unwanted hair.

Honey naturally soothes inflammation and fights

bacteria, including E. coli and salmonella. Antibacterial

and anti-inflammatory black seed oil rejuvenates and

balances skin. Raw brown sugar helps open pores

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

wooden application sticks and disposable strips.

Make bad hair days obsolete with the Bass

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

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

optimized handle made of sustainable bamboo, as

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

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

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

Trim, comb, pluck, and cut with the Earth

Therapeutics Eyebrow Grooming Set. The eyebrow

shaver expertly trims the small, fine hairs

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

lightweight, nonslip grip for easy control. Stainless

steel tweezers come with a hand-filed tip crafted

for flawless hair removal. Eyebrow scissors function

as a brow trimmer and cutting shears. With

the comb in place, the brow hairs can be combed

upward and trimmed with an opposing scissor

edge. Slide off and detach the comb, and the

exposed blade and scissor edge act as a precision

cutting tool. On one side of the lash and brow

groomer are thick bristles that shape the brows.

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

lashes, removing any clumps of mascara. The

four tools are packed in a reusable case.

Wash your face without

soap or cleansers with

Jane Iredale Magic Mitt.

Water activates microfibers

to break the oil bonds in

makeup, leaving your face

clean and pH-balanced,

and its acid mantle protected.

Once the soft cloth

is rinsed and dried, it’s

sanitized and ready for the

next use.

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

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

APRIL 2017 • !"

Life happens.

But Kyo-Dophilus ® is always

there for me and my family.

When stress, travel, icky weather and antibiotics

bring on the sniffles and intestinal

yuckiness, our balance of good and bad

bacteria is thrown off.*

When I think that 70 percent of the

immune system is in our digestive

tract, that means keeping our

immune system strong partly

comes down to making sure we’re

supporting our intestinal health as

well. That’s why probiotics are

so important.*

I take Kyo-Dophilus, a heat-resistant blend

of beneficial bacteria shown to support

healthy digestion and a strong immune

system. It’s guaranteed stable at the time of

consumption so I know we are getting live and

active cultures. And because it doesn’t need to

be refrigerated, it’s as convenient as it

is effective.*

So, c’mon life,

bring it on. We’re

ready for you.

Effective. Convenient. Kyo-Dophilus.

Call 1-800-421-2998

for a FREE SAMPLE and a store near you.

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

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

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

RADIATE

BEAUTY

from the Inside Out

An indispensable guide for

buying and using natural

personal care products

BY THE EDITORS OF BETTER NUTRITION

oo many beauty

and personal

care products

are described as natural

on the label when they

are anything but. In fact,

“natural” may mean nothing

more than the addition of

botanical extracts such as aloe

vera or chamomile. Lurking behind

this all-natural facade are chemicals

like sodium lauryl sulfate (a harsh

detergent and skin irritant) and

propylene glycol (used in antifreeze).

That doesn’t sound pretty, right?

Fortunately, there are many wonderful—

and incredibly effective—alternatives

to both pseudo-natural and definitelynot-natural

beauty products.

Here are our 50 favorites. They’re

all free of chemicals and irritants

commonly used in conventional

beauty products. That means you

won’t see something like aluminum

chlorohydrate in deodorant or

parabens in shampoo. Instead,

you’ll find advanced formulations

that marry the best

of nature and science.

And because we believe that

nutrients play a big role in hair,

skin, and nail health, we’ve

included our favorite beautyboosting

supplements as well.

APRIL 2016 • !"

ANTI-AGING

DEODORANT

BLUEBONNET

Age-Less Skin

Formula

A trio of clinically

researched

nutrients—vitamin

C, alpha lipoic acid,

and DMAE—provide

powerful skinenhancing

benefits.

DR. KING’S NATURAL

MEDICINE

Anti-Aging

& Wrinkles

for Women

This carefully crafted

blend of homeopathic

remedies is

designed to lessen

wrinkles and age

spots, as well as

help treat other agerelated

concerns.

HEALTH DIRECT

AminoSculpt

Sugar-Free

Type 1 Collagen

Peptides

Mango-flavored and

sugar-free, this liquid

supplement is made

with CollaPure, a

proprietary form of

hydrolyzed type 1

collagen shown to

make skin smoother

and hair fuller.

TERRY NATURALLY

Ageless Radiance

Skin Nutrition

Ideal for boosting

skin’s firmness and

radiance, this combination

formula features

French grape

seed extract and

French melon fruit

concentrate, along

with curcumin and

the herb boswellia.

ALAFFIA

Coconut Reishi

Activated Bergamot

Deodorant

With a light musky

scent that’s perfect

for men and women,

this chemical-free

deodorant boasts

a smart combo of

odor-neutralizing

charcoal, purifying

neem, protective

shea, and nourishing

reishi.

SCHMIDT’S

NATURALS

Lavender +

Sage Natural

Deodorant

A little of this nonsticky

deodorant

goes a long way. Its

plant-based powders

absorb wetness

without the use of

aluminum. The clean

lavender-sage scent

works for both men

and women.

BATH & BODY

HOME HEALTH

Natural

Vitamin E Skin

Beauty Oil

We call this liquid

gold. Why is this

skin-nourishing oil so

special? The vitamin

E is sourced from

botanical oils and has

no synthetic ingredients.

And it contains

a whopping 45,000

IU of vitamin E!

EO PRODUCTS

Everyone 3-in-1

Citrus + Mint

Soap

Made with plantderived

cleansers,

essential oils,

and herbs, this

invigorating cleanser

is a shampoo, body

wash, and bubble

bath in one.

KISS MY FACE

Tropical Coconut

Body Lotion

Indulgent natural

ingredients like

coconut and grape

seed oils rehydrate

and soften dry skin.

Plus, it comes with

a convenient pump

for easy application.

NOURISH ORGANIC

Argan Oil Balm

Sweet orange,

palmarosa, and

Moroccan argan oil

deeply nourish and

replenish face and

body. This balm

glides easily over

skin and absorbs

without a greasy

residue. It’s great for

dry cuticles and split

ends, too.

NUBIAN HERITAGE

Coconut &

Papaya

Body Wash

This tropical-scented

gem will turn any

shower into a luxurious

spa resort. We

love its rich lather

and the fact that

it leaves your skin

feeling super-clean

and soft.

SHEA TERRA

ORGANICS

Shea Nilotik’

Oil Rooibos

Almond

The intoxicating

scents of almond oil,

shea butter oil, and

rooibos tea make

this silky body oil a

standout. Smooth

over skin after a bath

or shower. You’re in

for a treat!

!" • APRIL 2016

FACE

Cleansers

Eyes

DERMA E

Vitamin C Micellar

Cleansing Water

Tiny oil molecules in

micellar water (micelles)

remove dirt, oil, and

makeup without drying

out skin. DERMA E adds

vitamin C, probiotics,

and rooibos for an extra

complexion boost.

DESERT ESSENCE

Creamy Oil Cleanser

There is a lot to love

about this satiny foaming

cleanser. It’s made with

skin-nurturing oils—

coconut, argan, evening

primrose, and jojoba—

that offer a deep clean

without drying out skin.

Plus, it can be used on all

skin types.

HIMALAYA BOTANIQUE

Invigorating

Face Wash

The name says it all:

It’s a skin-revitalizing

cleanser featuring energizing

lemon peel and

rose. The wash, which

also contains soothing

Soliga Forest honey,

is ideal for normal to

combination skin.

ANNEMARIE BÖRLIND

ZZ Sensitive

Regenerative

Eye Cream

This eye cream is a find

for sensitive skin. The

active ingredients are

a pre- and probiotic

complex and golden

orchid, added to help

strengthen the skin’s

natural protection

mechanisms.

REVIVA LABS

Eye Gelee Concentrate

If you have puffy, tiredlooking

eyes, this is the

product to try. We love

the cooling gel formula,

featuring hyaluronic

acid, aloe, and a blend

of botanicals such as

arnica and cucumber

known to “depuff” eyes.

Masks & Scrubs

ALBA BOTANICA

Hawaiian

Detox Scrub

No beauty award

list is complete

without a great

face scrub, right?

This is our favorite—an

islandinspired

treasure

that exfoliates,

unclogs pores,

and brightens skin

using volcanic clay,

lotus flower, and

yerba mate.

MYCHELLE

DERMACEUTICALS

Perfect C PRO

Speed Peel

This falls under the

“wow” category.

It’s a professional,

one-step peel

that’s made with

10% L-ascorbic

acid, a highly

stable form of

vitamin C. Renew,

brighten, and

rejuvenate without

stepping into a

medispa.

NOW SOLUTIONS

European

Clay Powder

Hands down,

this is our favorite

mask. Attending

a special event or

just want a fresh

glow? Use this

before going out.

It’s suited to most

skin types, but

especially ideal for

combination and

oily skin.

Moisturizers

ACURE

The Magical

Wonderfluff

You had us at

magical. And

after applying

this overnight

hydrating booster

mask, we were

completely sold.

It boosts skin’s

radiance, thanks

to a few “magical”

ingredients: argan,

gardenia, and

chlorella stem cells.

DR. HAUSCHKA

Quince Day

Cream

With a fresh,

botanical scent,

this hydrating

cream strikes the

perfect balance for

normal to slightly

dry skin, leaving

it soft and dewy.

Top ingredients

include quince

seed, marsh

mallow, and

witch hazel.

WELEDA

Sensitive Skin

Facial Cream

This light and

soothing cream

feels amazing

going on. It’s

fragrance-free and

made with almond

and plum kernel

oils, which help

to moisturize and

protect sensitive

skin. It’s ideal for

normal to dry skin.

!! • APRIL 2016

FACE

Serums

HYALOGIC

Collagen HA

Triple Boost Serum

This fast-absorbing

serum is packed with

serious antiaging ingredients:

hyaluronic acid

and two forms of collagen,

all of which help

boost skin’s collagen

and restore elasticity

and firmness.

MAD HIPPIE

Vitamin A Serum

This age-defying serum

gets an A+ in our book.

It’s made with two key

“actives”—retinyl retinoate,

a new, bioavailable

form of vitamin

A, and coffee berry, an

antioxidant-rich superfruit.

It targets wrinkles

and discoloration.

Soaps

ESSENTIAL FORMULAS

Dr. Ohhira’s

Probiotic Kampuku

Beauty Bar

Probiotics reestablish

harmony throughout

your body, including

your skin. This gentle

soap features a

fermented probiotic

extract replete with

other skin-nourishing

nutrients. Perfect for

everyone in the family.

PACIFIC RESOURCES

Manuka Honey

& Sea Salt Soap

Handcrafted with New

Zealand sea salt and

moisturizing oils, this

soap excels at healing

skin, thanks to the

addition of raw Manuka

honey. It’s great for

anyone with eczema

or psoriasis.

SIBU SEA BERRY THERAPY

Cleansing Face

& Body Bar

This clarifying complexion

bar is a standout in

that it inhibits bacterial

growth for fewer breakouts,

and it conditions

the skin and promotes

healing. It has sea buckthorn,

rich in nourishing

omega-7 oils.

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

DON’T LEAVE PROPER DIGESTION TO A LUCKY BREAK.

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

help good bacteria dominate the digestive tract. Digestive discomfort

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

system that is overrun by unwanted bacteria. Floraphage supports the

restoration and maintenance of your highly sensitive digestive ecosystem

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

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

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

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

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

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

HAIR

MEN

AURA CACIA

Hair Care

Essential Oil Blends

These essential oils are a

hair-care game changer.

There are four blends:

Restore, Elevate, Enrich,

and Glisten. Each bottle

details how to add the oils

to your favorite hair-care

products. You’ll also find

suggestions on pairing

the blends with specific

hair therapies.

EARTH SCIENCE NATURALS

Ceramide Care

Volumizing Shampoo

& Conditioner

Many volumizing products

dry out hair. Not this plantbased,

color-safe duo.

Ceramides, golden barley

protein, and panthenol

replenish moisture, combat

split ends, increase

shine, and infuse fine hair

with volume and texture.

GIOVANNI

2Chic Repairing

Shampoo & Conditioner

with Blackberry

& Coconut Milk

Blackberries and coconut

milk make the perfect

couple when it comes

to hair repair. These

antioxidant- and omegarich

ingredients are deeply

nurturing and help hair

look healthier, more

vibrant, and less frizzy.

NEOCELL

Keratin Matrix

Advanced Hair Repair

If you are looking for that

one supplement to fix

your hair woes, this is it.

This is a truly innovative

formula, thanks to its

blend of hair-revitalizing

ingredients—soluble

keratin, biotin, silica, zinc,

copper, and amla fruit

extract, rich in vitamin C.

BADGER

Beard Grooming Kit

Beards are back big time.

This manly duo keeps any

beard looking its best with

the help of natural oils

and antioxidant extracts

such as pomegranate

and baobab. The kit

includes Badger’s Beard

Oil to soften facial hair and

moisturize skin and Beard

Balm, a natural styling aid

and leave-in conditioner.

NEW

ANDALOU NATURALS

Turmeric + C

Enlighten Serum

Turmeric has achieved superstar

status as a supplement for its ability

to heal a variety of ills. Now it’s

making its way into topical products

to help brighten, lighten, and firm

skin. Here, the herb is combined

with vitamin C and fruit stem cells,

creating a trifecta for luminous skin.

GARDEN OF LIFE

mykind Organics Organic

Plant Collagen Builder

This non-GMO, vegan formula

replenishes your collagen stores

through collagen-boosting

nutrients such as biotin and silica.

Pomegranate, turmeric, and other

superfoods add to the blend’s

beauty benefits. Everything comes

from real fruits, veggies, and herbs.

MELLISA B NATURALLY

Pack Your Bags

with Caffeine

We love this new “anti-bags” eye

cream, which takes the prize for

best product name. It’s made with

caffeine, a secret weapon for undereye

circles and puffiness. Horse

chestnut extract, rose hip extract,

and CoQ10 also work wonders for

reducing dark circles and fine lines.

NEW CHAPTER

Perfect Hair, Skin

& Nails

This supplement stands out from

the crowd, thanks to its combination

of biotin, fermented herbs and

superfruits, and whole-food astaxanthin,

a plant nutrient shown to

lessen fine lines and wrinkles. Use

one capsule daily to get beautiful

hair, skin, and nails.

TOM’S OF MAINE

Luminous White Toothpaste

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

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

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

in a pleasing Clean Mint flavor and includes fluoride.

!" • APRIL 2016

BONE BROTH

PROTEIN

MODERN SUPERFOOD

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

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

Introducing Bone Broth Protein – a breakthrough

pro

rotein

sup

plem

emen

on th

oth in

an ea

sy-to-

o-mi

m x, con

0HWDEROLVPDQGDKHDOWK\ZHLJKW

+HDOWK\MRLQWVDQGOHDQPXVFOHPDVV

+HDOWK\DQGYLEUDQWVNLQKDLUDQGQDLOV

+HDOWK\GHWR[L´FDWLRQJXWDQGLPPXQHV\VWHP

5 BIG BENEFITS

1. Saves You Time

2. Saves You Money

3. Packed with 20g Protein

+ Bone Broth Co-Factors

4. Whole Food Supplemental Protein

5. Diet, Paleo and Gut Friendly

Other Delicious and Functional Flavors Available

WWW.ANCIENTNUTRITION.COM

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

ORAL CARE

SUN CARE

MY MAGIC MUD

Whitening Tooth Powder

A black powder that whitens

teeth? Yes, you read that right. And

yes, it works! The star ingredients

are activated charcoal and bentonite

clay, which help clean, whiten,

and detoxify teeth. This is worth

the bathroom sink mess.

NATURE’S ANSWER

PerioBrite Coolmint Toothpaste

This personal care classic offers

powerful gum protection, plus

it naturally brightens teeth. It

features a blend of gum-friendly

nutrients: CoQ10, folic acid, and

Phytoplenolin, an herbal complex

shown to promote cell vitality.

XLEAR

Spry Dental Defense

Oral Rinse Cool Mint

This refreshing (but not overpowering)

mouthwash boasts xylitol, a

sugar alcohol that’s found naturally

in fruits and vegetables. It works

by helping prevent bacteria from

sticking to your teeth and gums.

BABO BOTANICALS

Sheer Zinc Sunscreen

Continuous Spray SPF 30

There are so many good things to

say about this spray: Zinc oxide

is the active ingredient, and it

provides 80 minutes of water- and

sweat-resistant sun protection. You

can use this on the whole family.

SUPPLEMENTS

COUNTRY LIFE

Maxi-Skin

This certified gluten-free supplement

features a potent trio for

radiant skin: Verisol collagen (a

proprietary and clinically studied

type), vitamin C, and vitamin A. It

helps improve elasticity, increase

collagen, and reduce wrinkles.

DIAMOND HERPANACINE OF PA

Herpanacine Skin Support

This formula was developed by a

doctor to help heal all types of skin

conditions, from acne to eczema.

L-lysine, echinacea, astragalus, and

other nutrients enhance both skin

and immune health.

FLORA

CircuVein

This is the supplement you want if

you have varicose veins or swelling

in your legs and ankles. It’s

made with two citrus-derived antioxidants

that have been shown to

improve vein and capillary health.

HEALTH LOGICS

BioCell Collagen

What we love most about it is

that BioCell Collagen, a proprietary

complex, has been heavily

researched and shown to be effective

at promoting younger-looking

skin (less dryness, fine lines, and

wrinkles) and healthier joints.

NATROL

Biotin Maximum Strength

As everyone discovers the beauty

wonders of biotin, there are more

and more products popping up on

shelves. We like this one because

it provides a higher dose, which

helps boost results.

!" • APRIL 2016

NATURAL FACTORS

BioSil Beauty, Bones, Joints

One staffer found herself going

to the beauty salon more often

after using this—her hair became

healthier and started to grow

again. So did her nails. It’s made

with a proprietary silica complex

that’s described as an “advanced

collagen generator.”

NORDIC NATURALS

Omega Woman

You may not realize it, but essential

fats are, well, essential to overall

beauty. When your body is properly

nourished, your skin glows. We

love this third-party-tested blend of

fish oils and evening primrose oil

for hormonal balance.

RESERVEAGE NUTRITION

Collagen Replenish Skin-

Revitalizing Fruit Chews

Here’s one supplement you’ll

never forget to take. Beautiful

hair, skin, and nails are just a

bite away with these yummy

fruit-flavored chews, made with

Verisol collagen, vitamin C, and

hyaluronic acid.

QUITTING

TIME

When was the last time you smelled the subtle

floral scents within the air or really tasted your

food? Do you miss having fresh breath and

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

of getting short of breath when you do just a

little bit of cardio exercise? Have you tried to quit

smoking, but found yourself back at it? These

natural stop-smoking aids can help.

/// Dr. Michele Burklund, NMD

!" • 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.

Treating the

Emotional Symptoms

Feelings such as irritability, anxiety,

and even depression can occur as the

body begins to withdraw from nicotine.

Breaking the psychological addiction

can be difficult because the limbic

system, also known as the reward center

of the brain, is stimulated with each

cigarette. The urge to light up can feel

uncomfortable as the brain and body

begin to detoxify. The good news is that

in as little as a month after your last

cigarette, a large number of nicotine

receptors in the brain will return to

normal. Remember that each day will

get better, and the cravings will decrease

as your brain chemistry rebalances.

Feeling Irritable? Try taking GABA,

a calming neurotransmitter that could

help reduce cravings. A 2013 study

performed by the University of California’s

Department of Psychiatry analyzed

the role that GABA plays in nicotine

addiction, and concluded that integrating

this supplement could be useful in

promoting smoking cessation.

Can’t Relax? Try this 10-minute

technique: A recent study revealed that

individuals who were experiencing acute

nicotine cravings and who participated

in a 10-minute relaxation technique

reported significantly lower cravings

afterward. Participants also reported

lower levels of irritability, tension,

and restlessness compared

to the control group. Next

time you’re feeling the

urge, find a quiet place

and slowly relax the

muscles in your body,

starting with your feet

and working your way up

all the way to the crown of

your head.

Addressing the Triggers

These are moments in your daily life that

exacerbate the craving for cigarettes. For

example, maybe every morning you used

to have your first cigarette with a cup of

coffee. Or perhaps you always lit up when

drinking alcohol. Acknowledging these

situations and creating new patterns can

help. Write down the moments where

your cravings are the most intense and

think of new, healthier alternatives that

can take their place. Here are some ideas

to get you started.

REPLACE

k Coffee with green tea

k Alcohol with kombucha

k Hanging out with smokers with joining

an exercise class

A study published by The Journal

of Nutritional Biochemistry found that

drinking green tea regularly might

protect smokers from

oxidative damage, and

could also reduce

their risk of cancer

by decreasing the

free radicals associated

with smoking. Replacing

your morning coffee with

cup of green tea not only

!"#$%&'$

()&*+

Since 2002, there are more

former smokers than

current smokers in the

United States.

reduces the urge for a cigarette, but

also nourishes the body by replenishing

much-needed antioxidants.

Replenish

Did you know that smoking actually

reduces the amounts of certain nutrients in

your body? An article from Progress

in Food and Nutrition Science

Journal found that smoking

could lower plasma levels

of vitamin C and betacarotene,

as well as

reduce the bioavailability

of selenium. Some studies

have also indicated that

smokers have suboptimal

levels of vitamin E, a potent

antioxidant, and some of the B vitamins.

The bright side is that the body begins

to rebalance itself in as little as 20 minutes

after your last cigarette. In just eight hours

after quitting, the carbon monoxide level

in the blood returns to normal, and the

oxygen levels increase. Heal your body

from the inside out with whole foods, nutrient-packed

smoothies, and vitamins.

Nourish

Nourish the body with foods high in

vitamin C, such as citrus fruits, papayas,

bell peppers, guava, Brussels sprouts,

cauliflower, tomatoes, and strawberries.

You can restore lost antioxidants with

beta carotene-rich foods such as carrots,

sweet potatoes, and dark leafy greens,

including kale and spinach. Increasing

your intake of vitamin E will help rebuild

your body’s reserves. Try eating fruits,

veggies, and nuts. Avocados, almonds, olive

oil, and kiwi are some great ones to try.

Detox

A report published by the U.S. Department

of Health and Human Services found

that cigarettes contain more than 7,000

chemicals, including hundreds of harmful

substances, and at least 70 that are linked

to cancer. Chemicals such as ammonia,

which is used for cleaning products;

carbon monoxide, found in car exhaust;

,- • 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

rejuvenation.

SUPPLEMENTS TO HELP YOU QUIT

NAC: N-acetyl cysteine (NAC) is

well-known as a potent antioxidant

and detoxifier, but it’s also used as a

“mucolytic” for its ability to break up

mucus, making it easier to cough up.

Country Life

GABA Relaxer

Garden of Life

Perfect Food

Alkalizer &

Detoxifier

Natural Factors

Lung, Bronchial &

Sinus Health

Solgar

Gold Specifics

Antioxidant Free

Radical Formula

Yogi

Green Tea Super

Antioxidant

Allergy Sufferers

Irrigate before you medicate.

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

complete Xlear Sinus Care line

vides daily to maximum relief from

d, flu, and allergy symptoms. xlear.com

allergy

SURVIVAL

natural

supplements

to let you

breathe

easier

BY LISA TURNER

GUIDE

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

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

But for the 26 million Americans who suffer from

seasonal allergies, the stirrings of spring and summer signal

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

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

susceptible to airborne allergies, indoor irritants such as pet

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

some nasty symptoms.

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

or other seasonal allergies? The bronchial and nasal passageways

in the body are lined with mucous membranes; these are

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

a chemical that’s responsible for most allergy symptoms.

Mast cells are lined with receptors—if a receptor encounters

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

release histamine, which causes a chain reaction of events

designed to expel the foreign invader from the body, including

sneezing, coughing, runny nose, and watery eyes.

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

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

have been shown to reduce or even eliminate allergy

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

seven natural supplements, and start taking them before allergy

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

!" • APRIL 2017

THE TOP 7 SUPPLEMENTS FOR SEASONAL ALLERGIES

Astragalus

Known as an

adaptogen—an herb that

protects the body from

physical and emotional

stress—astragalus is

traditionally used in

Chinese medicine to treat allergies

by supporting the immune system.

In one study, an astragalus supplement

significantly decreased the intensity of

allergy symptoms, especially in weed pollen

allergy. Other studies have found that

astragalus appears to work by modulating

the immune response to allergens, and

by reducing airway inflammation.

TRY:

Gaia Herbs

Astragalus

Supreme

TRY:

Planetary

Herbals

Urovex

Butterbur

Extract

Butterbur Made

from a shrub

native to Europe and

parts of Asia and North

America, butterbur is

traditionally used

for a variety of

health issues,

including migraines,

general pain, cough, colds, and fever.

It’s also very effective in treating

allergies. In one study, butterbur was

just as effective as an over-the-counter

antihistamine for reducing allergy

symptoms. Butterbur is especially

helpful in improving airflow through

the nose by inhibiting the activity of

leukotriene, which causes constriction

of the airways. Choose “PA-free”

butterbur supplements. They’re free

of compounds called pyrrolizidine

alkaloids, which can damage the liver.

Probiotics

Beneficial

bacteria are a safe,

effective way to ward

off hay fever and other

airborne allergies.

They work by fighting

harmful pathogens

in the gut and supporting the

immune system, lessening the chance of

an adverse response to pollen or other

allergens. Studies show probiotics improve

TRY:

Jarrow

Formulas

Jarro-

Dophilus

EPS

nasal symptoms and overall quality of life

in people with allergies, and some research

suggests that women should take probiotics

during pregnancy and breastfeeding if

the child is at high risk of developing

allergies (based on hereditary factors).

TRY:

Redd

Remedies

Adult Sinus

Support

Stinging

nettle The

roots and leaves

of the perennial

flowering plant

stinging nettle

have been

traditionally used

for thousands of years to treat

symptoms of allergies and

other ailments. Modern studies

show that extracts of stinging nettle can

reduce sneezing, itching, and watery eyes

in people with hay fever, and can be more

effective than over-the-counter allergy

medications. Nettles work in much the

same way as over-the-counter antihistaability

to produce histamine.

EATING FOR ALLERGIES

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

START YOUR DAY WITH

YOGURT. The probiotics in

yogurt can support your

immune system to minimize

allergic flare-ups; if you’re

sensitive to dairy, try other

fermented foods, such as

sauerkraut or tempeh.

SNACK ON PINEAPPLE. It

contains bromelain, which

studies show can help nasal

swelling, and may modulate

the immune system as a whole.

FEAST ON FISH. Salmon, sardines,

herring, and mackerel are

loaded with omega-3 fatty acids

that reduce inflammation

and support immunity. In

one study, people who ate

diets high in omega-3 fats had

fewer symptoms of itching,

sneezing, and runny nose. In

another study, children who

ate fish regularly had lower

incidence of allergies by age

four; additionally, children born

to mothers who took omega-3

supplements during pregnancy

had fewer allergies in infancy.

STEER CLEAR OF TRIGGERS.

Avoid any foods you’re

sensitive to, to avoid taxing

your immune system. Even

if you don’t suffer from food

allergies, certain foods

may trigger a reaction. The

most common food triggers

include wheat, dairy, corn,

soy, peanuts, tomatoes,

shellfish, eggs, and caffeine.

EAT CURRY. It’s high in

turmeric, an antioxidant with

measurable anti-inflammatory

actions. Add onions and

ginger for their immuneenhancing

effects.

MAKE IT HOT. Chili peppers,

hot mustard and horseradish

help keep airways open

during hay fever season; they

also thin mucous secretions

to make

breathing easier.

DRINK GREEN TEA.

epigallocatechin gallate

(EGCG), green tea can help

relieve allergy symptoms by

reducing inflammation and

blocking production of

histamines and IgE, which

are linked to allergy symptoms.

Studies have found that

green tea can significantly

reduce mucus production,

throat pain, nose-blowing,

and watery eyes in people

who suffer from allergies.

#$ • APRIL 2017

TRY:

Solaray

QBC

Plex

Vitamin C This

potent, immuneboosting

antioxidant

also has antihistamine

properties, and can reduce

symptoms of seasonal

allergies. In one study,

children with increased

vitamin C consumption had

fewer symptoms of allergic

rhinitis. Other studies suggest that

vitamin C supplements work by blocking

the body’s production of histamine, the

compound that triggers allergic reactions.

TRY:

NOW

Foods

Seasonal

Rapid

Relief

Quercetin

An antioxidant

found in apples, tea,

onions, red wine, and

grapefruit, quercetin

helps prevent mast

cells from releasing

histamines, and reduces

the body’s inflammatory response.

In one study, people who took a

quercetin combination supplement

showed a 70 percent reduction in sneezing,

stuffy nose, itchy eyes, and other allergy

symptoms. Other studies have noted

significant anti-inflammatory effects

of quercetin.

TRY:

Nutrex

Hawaii

Pure Hawaiian

Spirulina

Pacifica

Spirulina

This blue-green

alga is well known for its

immune-supportive actions,

and recent studies show

that it’s highly effective in

lessening allergy symptoms.

In one study of people

with airborne allergies, spirulina

significantly reduced runny nose,

sneezing, nasal congestion,

and itching. Additionally, spirulina

seems to reduce levels of histamines and

cytokines, small proteins involved in the

immune response.

Lisa Turner has been researching and writing about

nutrition, and cooking great natural meals, for almost 20

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

nutrition, including Mostly Macro and Meals That Heal.

She has appeared on national television and radio

shows, taught cooking classes, and lectured across the

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

online at inspiredeating.com.

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#$%&'()*(+TIPS, TRICKS, & RECIPES FOR EASY VEGETARIAN EATING

Pesto

Perfection

Our homemade pesto

shines in this wholesome,

gluten-free salad

/// BY MARY MARGARET CHAPPEL

Bursting with fresh garden herbs and

vegetables, pesto is not only full of antioxidants,

but it also gives simple dishes

instantly elevated flavor. And nowhere

is that more apparent than in this simple

spring tabbouleh. It’s also extremely

versatile. Just add a little more liquid to

our Sun-Dried Tomato Pesto, and it makes

a great sauce for pasta or polenta.

SORGHUM AND SUN-DRIED

TOMATO PESTO TABBOULEH

Serves 6

Sorghum is a gluten-free grain that is

gaining popularity and becoming more

available in stores. It has a chewy texture

similar to couscous.

½ cup sorghum, rinsed and drained

½ cup Sun-Dried Tomato Pesto

(see recipe below)

1 English cucumber, peeled and diced

(2 cups)

2 cups halved grape or cherry tomatoes

1 cup chopped fresh basil,

parsley, or cilantro

8 green onions, thinly sliced (1 cup)

2 Tbs. lemon juice

1. Combine sorghum and 1 cup water in

medium saucepan; bring water to a boil.

Cover pan, reduce heat to medium-low,

and simmer 1 hour, or until grains are

tender. Drain, and transfer to bowl.

2. Stir pesto into hot sorghum, then

allow mixture to cool. Once sorghum

is cool, stir in remaining ingredients,

and season with salt and pepper, if

desired. Let stand 1 hour or refrigerate

overnight for best flavor.

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

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

3g fiber; 6g sugars

SUN-DRIED TOMATO PESTO

Makes 2 cups

Sun-dried tomatoes have such a rich, robust

flavor that this sauce needs no cheese to

taste decadent.

3 oz. dry-pack sun-dried

tomatoes, sliced (1 cup)

1 cup packed fresh basil,

parsley, or cilantro leaves

3 cloves garlic, peeled

½ cup olive oil

½ tsp. salt, optional

¼ tsp. freshly ground black pepper

,-./012/

34156

Sun-dried tomatoes

contain a higher concentration

of lycopene and

vitamins A and C than

fresh tomatoes.

1. Place sun-dried tomatoes in small bowl,

and cover with boiling water. Let soak

5 minutes, then drain, and discard

liquid. Cool.

2. Place tomatoes, basil (or parsley or

cilantro leaves), and garlic in food processor,

and process until finely chopped. With

motor running, add oil in steady stream,

and process until smooth. Season with

salt (if using) and pepper.

Per 1-Tbs. serving: 75 cal;

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

Beauty’s More than Skin Deep

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

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

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

Pumpkin seeds, also called

! pepitas, are high in copper, a mineral

that helps develop collagen and elastin to

keep skin strong, supple, and firm. Copper

also promotes production of hyaluronic

acid, a fluid that makes skin look fuller

and plumper. Other good sources of

copper: sesame seeds, cashews, soybeans,

mushrooms, and tempeh.

TRY THIS: Sauté pepitas with coconut oil,

cinnamon, brown sugar, and cayenne to

taste; add toasted pepitas and minced

dried figs to cooked brown rice; toss raw

corn kernels, diced red bell pepper, finely

chopped green onions, and pepitas with

olive oil and lemon juice.

Parsley is rich in chlorophyll,

! which has long been used to

purify blood and heal skin conditions

such as eczema, rashes, wounds, and

acne. Other foods rich in chlorophyll

include beet greens, spinach, bok choy,

broccoli, cabbage, collards, and turnip greens.

TRY THIS: Pulse parsley, onions, olives, and

capers in a food processor, and spread on

crackers; stir minced parsley and basil

into softened butter, and refrigerate till

firm; combine parsley, garlic, red pepper

flakes, red wine vinegar, and olive oil for a

chimichurri-style topping or marinade.

Seaweed is rich in compounds

! called fucoxanthins, which

protect the skin from cellular damage

and wrinkle formation, and may prevent

sun-induced skin cancer. Seaweed is

also rich in minerals that encourage hair

growth. Seaweeds to try include kombu,

arame, and wakame.

TRY THIS: Add soaked and drained arame

and a handful of pumpkin seeds to

cooked quinoa; stir toasted wakame

flakes into roasted butternut squash

cubes; simmer beans and long-cooking

stews with a strip of kombu.

Kale is high in vitamin C, which

! speeds the healing of bruises

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

which can help reduce dark undereye

circles, both internally and topically.

Other good sources of vitamin K include

spinach, mustard greens, collards, beet

greens, and chard.

TRY THIS: Add finely minced kale to guacamole;

cut kale into thin strips, toss with

coconut oil, smoked salt, and smoked

paprika, and bake till crispy; purée kale,

garlic, olive oil, and cashews into pesto.

Strawberries contain silica, a

! trace mineral that keeps hair and

nails strong, ensures elasticity of skin,

and promotes wound healing. They’re

also high in vitamin C, a potent antioxidant

that protects the skin from oxidative

damage. Other good sources of vitamin

C include papaya, bell peppers, broccoli,

Brussels sprouts, and pineapple.

TRY THIS: Purée strawberries with fresh

basil and freeze in an ice cream maker

for a grown-up sorbet; drizzle balsamic

syrup over sliced strawberries, then top

with a dollop of mascarpone cheese; toss

strawberries with baby arugula, pistachios,

and raspberry vinaigrette.

Green tea contains a compound

called epigallocatechin gallate, a

powerful antioxidant that protects the

skin from aging and skin cancers, and

may repair existing damage, especially

if applied topically.

TRY THIS: Poach salmon and sliced onions

in strong-brewed green tea; make a

matcha (powdered green tea), spinach,

coconut milk, and ginger smoothie; cook

rice noodles, vegetables, and garlic in

brewed green tea and tamari for a fast

noodle bowl.

!" • 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

Serves 2

Every ingredient in this recipe has skinbenefiting

properties! It’s tailor-made

for that early-morning boost—both for

energy levels and the overall beauty

of the skin. To increase the protein

content, add a scoop of your favorite

protein powder.

2 kale leaves, thick stems removed

Small handful of spinach

(about ½ cup)

Flesh of 1 small avocado,

chopped (about 1 cup)

½ cup coconut water

¾ cup unsweetened

almond milk

1 date, pitted and

chopped

Place all ingredients

in a blender or food

processor and whizz

until smooth.

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

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

sod; 8g fiber; 14g sugars

Excerpted with permission from

Eat Beautiful by Wendy Rowe

(Clarkson Potter)

.&/01230

4'256

Avocado is a great source

of vitamin C, which the body

needs to produce elastin

and collagen, two compounds

that help keep

skin firm.

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

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

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

!" • 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.

Melissa Diane

Smith is an

internationally

known journalist and

holistic nutritionist who

has more than 20 years of

clinical nutrition experience

and specializes in using

food as medicine. She is

the cutting-edge author

of Going Against GMOs,

Going Against the

Grain, and Gluten Free

Throughout the Year,

and the coauthor of

Syndrome X. To learn

about her books,

long-distance consultations,

nutrition coaching programs,

or speaking, visit her

websites:

melissadianesmith.com

againstthegrainnutrition.com.

"0It’s great that you want to broach

this topic with your kids. Children

can’t possibly make good choices unless

they learn about genetically modified

organisms (GMOs) and pesticides—the

major food issues of their time. And children

are far smarter than many adults

give them credit for.

Exactly how you want to bring up the

topic might vary depending on your kids’

ages, but here are some general guidelines

from my book Going Against GMOs.

A Simple Beginning Conversation

A beginning conversation with a young

child might go something like this:

“There have been changes in some

common foods that weren’t like that

when I was your age. Some plants that

we eat today are made by scientists

instead of nature.”

Your child might ask: How and why

do scientists make those plants?

“Scientists put different kinds of

genes into corn, so the corn doesn’t die

when you spray chemicals on it, or the

corn might contain chemicals to kill bugs

inside of it. It keeps the insects away and

companies can use weedkillers on it, but

it isn’t a good idea for humans or animals

to eat food that contains chemicals that

kill insects and weeds. That’s why we

want to do our best to avoid foods that

have been produced in this way.

“Foods that are produced in this new way

are called genetically modified, abbreviated

as GMO. They’re more like fake foods

instead of real foods that nature provides us.”

You can also explain that not all

genetically modified foods have bug

killers in them or weed killers on them.

Other types of GMOs are potatoes or

apples that don’t turn brown after slicing.

It’s probably best not to make the first

conversation too long. Explain the subject

in bits and pieces, so kids can digest

!! • APRIL 2017

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A Handy Way to Remember GMO Crops

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

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

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

of ingredients in most packaged convenience foods.)

The genetically modified crops are:

CORN (as in corn oil,

cornmeal, cornstarch,

corn syrup, hominy,

polenta, and other

corn-based ingredients)

CANOLA (as in canola oil) APPLES

COTTONSEED (as in

cottonseed oil)

SUGAR BEETS (as in

“sugar” in an ingredient,

which is almost certainly

a combination of sugar

from both sugar cane and

GM sugar beets—and

also in foods that contain

beet sugar)

SOYBEANS (as in

soybean oil, soy

protein, soy lecithin,

soy milk, tofu, and other

soy-based ingredients)

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

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

eggs from animals that are fed these foods.

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

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

ALFALFA, which is fed

to livestock

PAPAYA (from Hawaii

and China)

/ POTATOES

YELLOW SQUASH and

ZUCCHINI

the information. Let them research it on

their own by reading kid-friendly information

on the Internet. They may come

back to you with questions, and you can

gradually give them more information.

Making Changes as a Family

Making changes in long-standing eating

habits always works best when kids are

involved and they understand the reasons

why changes are being made. Ask your

children if they’d be willing to come to

the grocery store with you and help you

choose organic fruits and vegetables and

find packages of food products that have a

label with a butterfly on it (the Non-GMO

Project Verified symbol), or preferably

a label with a circle that says USDA

Organic. This is a great way to teach kids

what to look for when they become food

shoppers. Children often get engaged in

hunting down healthier foods and tend to

think of it as a fun game.

At home, bring in healthier substitutes

and alternatives to GMO foods you used

to use. Generally speaking, that means

avoiding processed foods and eating more

whole foods (fresh fruits, vegetables, nuts,

and seeds).

Also, keep in mind that there are

organic alternatives to virtually every

kind of food. If your family doesn’t feel

like it can give up certain foods—tacos,

for example—make sure to buy organic

ingredients to make them. That’s the

easy way to avoid GMOs and pesticides.

Using organic ingredients doesn’t have to

be expensive either: Develop an eye for

bargains, and stock up on organic foods

you use in recipes when they’re on sale.

When your children are away from

home, it’s much more difficult to control

what they eat. But you can do your best

to help them eat non-GMO by buying

non-GMO and organic snacks, and having

those foods at home ready for your

kids to take at a moment’s notice.

Finally, always pack your children’s

lunches. Unfortunately, GMOs are often

found among the ingredients of schoolprepared

lunches..

Do you have a question for the nutritionist? We would

love to hear from you. Please email your questions to

bnaskthenutritionist@gmail.com.

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Mother Holds Her Child’s Heart Forever”.

The back of the pendant is engraved with

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PRIORITY RESERVATION

SEND NO MONEY NOW

the

jewelry

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

YES. Please reserve my pendant with the names and birthstones

indicated at left. Limit of 6 total names (max. 10 characters each)

and birthstones.

Signature

Name

LIMITED-TIME OFFER

Respond as soon as possible to reserve your pendant.

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

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

Ham-Yam Quiche Dijon

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

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

How do you make a Paleo quiche? First,

you get rid of the conventional crust. In

this case, Chef Jeannette opted for the

favorite starch of Paleo followers everywhere,

the sweet potato. Using sweet

potatoes avoids not only gluten, but also

the empty calories of wheat flour.

This recipe comes together quickly,

but you should plan ahead because you

do have to bake the potatoes first. You can

bake the potatoes a day or two before and

cool them in the fridge until you’re ready

to make the quiches, which is a really

good option in the case of soft sweets like

garnet yams, which will hold their shape

better when cooled.

This dish is really a nice mix of highquality

protein (eggs), nutrient-rich vegetables

and fiber (kale), and tasty, healthy

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

Enjoy it for a hearty breakfast, amazing

lunch, or simple, satisfying dinner!

FEATURED NUTRIENT:

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

Back when I spent more hours in

the gym than I want to think about, I

used to bake a week’s worth of sweet

potatoes, wrap them, put them in the

fridge, and take them with me for a snack.

And for good reason. A medium-size

baked sweet potato has only 103 calories,

and is high in fiber, half of which

is soluble, providing fuel for your gut.

Sweet potatoes are also a rich source

beta-carotene, vitamin A, and hearthealthy

potassium, and they even

have a dollop of calcium. An article in

the Journal of Agriculture and Food

Chemistry found that an extract from a

baked sweet potato has cancer-fighting

properties.

Sweet potatoes contain other phytochemicals

such as quercetin, a powerful

anti-inflammatory, and chlorogenic

acid, an antioxidant. And don’t forget

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

NOTES

FROM

THE

CLEAN

FOOD

COACH

The ingredient

amounts will

vary slightly

based on the size

of your potatoes,

so plan to be

a little flexible

when filling.

Also, you can

easily quarter

or halve the

recipe to make

just one or

two individual

potatoes.

To bake sweet

potatoes,

preheat the

oven to 400°F.

Thoroughly

scrub and dry

them. Pour a

few drops of

olive oil into

your hands

and rub the

skin of each

potato all over

to very lightly

coat. Arrange

potatoes on a

foil-lined baking

sheet and cook

for about an

hour, or until

tender to the

squeeze. Store

in the fridge

to chill for later

preparation,

or cool slightly

until you can

handle the

potato easily.

HAM-YAM QUICHE DIJON

Serves 4

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

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

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

chilled, it will take at least 25 minutes.

4 baked sweet potatoes or

garnet yams, cooled

4 eggs

1 Tbs. Dijon mustard

¾ tsp. hot sauce, optional,

for a little kick

½ tsp. sea salt

¼ tsp. cracked black pepper

¼ cup finely chopped organic ham

¼ cup finely chopped baby kale

2 Tbs. finely chopped green onion

1. Preheat oven to 350°F. Line

baking sheet with aluminum

foil, and set aside.

2. Using sharp knife, cleanly

slice off top of each potato,

and set aside. Carefully

scoop out most of the flesh

with melon baller or spoon,

leaving enough flesh inside

skin for potato to hold its

shape well. Save scooped

flesh for another use. (Chilled

cooked sweet potato is great

in post-workout smoothies.)

Arrange potatoes open-sideup

on prepared baking sheet.

3. In small bowl, lightly whisk

together eggs, mustard,

hot sauce, if using, salt,

and pepper. Add ham and

kale, and stir with fork to

thoroughly combine.

4. Carefully spoon egg filling

into cavity of each potato

until nearly full. Top each

potato with one quarter of

green onion.

5. Bake 20–30 minutes,

until the centers are

almost solid, but mixture

is still soft.

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

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

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

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

!" • APRIL 2017

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APRIL 2017 • !"

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

Plant Oils: Are They

All Good for You?

Olive, coconut, peanut, avocado, walnut …

there are many plant oils to choose from

today, and they’re generally considered

healthy options—especially if they’re

cold-pressed and unrefined. But is there

more to know? Take our

quiz to find out.

/// BY VERA TWEED

1. Which of these parts of a

plant are most often used to

make oils?

a) Leaves

b) Bark

c) Flowers

d) Seeds

e) Stems

2. How many calories does a

tablespoon of most plant oils

contain?

a) 100

b) 110

c) 120

d) 130

e) 140

,-.%/-01

'%2345

Olives, a staple in

Mediterranean cuisine,

were first cultivated

more than 5,000

years ago.

3. Olive oil is considered to be

beneficial because:

a) It contains omega-3 fat, the

plant version of the healthy

fat found in fish.

b) It is anti-inflammatory and

rich in antioxidants.

c) Both of the above

4. The healthiest type of olive

oil is labeled:

a) Pure olive oil

b) Virgin olive oil

c) Extra-virgin olive oil

5. Which of these is richest in

omega-3 fats?

a) Walnut oil

b) Flaxseed oil

c) Chia seed oil

d) Hemp seed oil

6. Canola oil is the same thing

as rapeseed oil.

a) True

b) False

7. Which of these oils should

not be used for high-heat

cooking?

a) Flaxseed oil

b) Coconut oil

c) Peanut oil

8. Refined oils are treated with:

a) High heat

b) Chemical solvents

c) Bleaching agents

d) All of the above

ANSWERS

1. d) Seeds. Although we may not

think of corn, coconuts, olives, nuts,

or soybeans as seeds, they are in

botanical terms, and the seeds contain

small amounts of oil.

2. c) Most oils contain about 120

calories per tablespoon, although

some can contain a few more. Check

Nutrition Facts on the label.

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

rich in antioxidants, and

linked with good health and longevity

in cultures where it is a staple. But it is

not a good source of omega-3 fats.

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

unrefined, richest in flavor,

and highest in beneficial nutrients.

Virgin olive oil contains lower levels of

nutrients. “Pure” olive oil may contain

refined as well as virgin olive oil, and

delivers the lowest levels of nutrients.

5. b) ) Flaxseed oil is the richest in

omega-3 fats, followed by chia seed

oil, walnut oil, and hemp seed oil, in

that order.

6. b) Canola oil comes from a plant

that was bred from the rapeseed plant

to reduce levels of erucic acid and

glucosinolates, undesirable ingredients

that were naturally found in the

parent rapeseed plant, so the two are

not identical. Most canola comes from

genetically modified plants, although

organic canola is non-GMO. There are

different perspectives about whether

or not canola is a healthy oil.

7. a) Flaxseed oil breaks down with

heat and should not be used for cooking

at all. It can be used in salad dressings,

or added to foods after they’re

cooked. Both coconut and peanut oils

withstand heat well.

8. d) High heat and chemicals are

used to extract, and then bleach

and deodorize refined plant oils,

destroying nutrients and changing the

composition of the fat. The best way

to tell if a plant oil has been refined is

to look for information on the label.

If it isn’t clear, ask the manufacturer

how the oil was made.

!" • APRIL 2017

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