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surprising benefits of TURMERIC /// FRUCTOSE: friend or foe?
T H E S H O P P I N G M A G A Z I N E F O R N AT U R A L L I V I N G
APRIL 2016
| betternutrition.com
SHARPEN YOUR
MEMORY
SPECIAL
BEAUTY
ISSUE
OUR FAVORITE
CREAMS, CLEANSERS,
MASKS, & MORE!
with brainboosting
supplements
IBS?
discover new
ways to find relief
THE CLEAR
SKIN DIET,
P. 52
8
REMEDIES T0
EASE SEASONAL
ALLERGIES
Choosing an
ORGANIC PATH
“When I went looking for a vitamin supplement, I wanted one that came from the
same organic, nutritious foods that I eat daily. Much to my surprise, that didn’t exist.
So I set out to create exactly what I wanted: An organic, whole food, Non-GMO
Project Verified, vegan supplement.
NON
GMO
I partnered with Garden of Life® because we share the same vision.
We put our hearts and minds together to produce an amazing vitamin line.
VER
Project
I FI E D
no ngmoproject.org
mykind Organics is our gift of health to you.”
Alicia Silverstone
Actress, NY Times Best-Selling Author,
Health Advocate
„‡‡ϐ‹–•ǤŠ‡™‡‹‰Š–‘ˆ–Š‡’—„Ž‹•Š‡†
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…ƒƒ……‡Ž‡”ƒ–‡–Š‹•†‡…Ž‹‡ǤEventually, we
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Š‡•‹‰•ƒ”‡‘„˜‹‘—•Ǥ‡ˆ‡‡Žƒ†
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‰‹‰‹•…‘ŽŽƒ‰‡Ž‘••Ǥ
But there is good news. ††‹‰
’”‡•…”‹’–‹‘•–”‡‰–ŠȋŠ‹‰Š†‘•‡Ȍ›’‡
ͳ…‘ŽŽƒ‰‡’‡’–‹†‡•–‘‘—”†‹‡–•ǡ’”‘˜‹†‡
–Š‡„‘†›™‹–Š–Š‡’”‡…‹•‡ƒ‹‘ƒ…‹†•
‡…‡••ƒ”›–‘„‘–Š‰‡‡”ƒ–‡‡™…‘ŽŽƒ‰‡
ƒ†ƒ‹–ƒ‹‡š‹•–‹‰…‘ŽŽƒ‰‡Ž‡˜‡Ž•Ǥ
Š‡“—ƒŽ‹–›ǡ’‘–‡…›ǡƒ†‡ˆˆ‡…–‹˜‡‡••
‘ˆ…‘ŽŽƒ‰‡’”‘†—…–•˜ƒ”‹‡•‰”‡ƒ–Ž›ǡ•‘
…Š‘‘•‡…ƒ”‡ˆ—ŽŽ›Ǥ‘™Ǧ’”‹…‡†’”‘†—…–•
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–Š”‡‡–Š‹‰•–Š‡„‡•–…‘ŽŽƒ‰‡’”‘†—…–•
Šƒ˜‡‹…‘‘ǣ
First, they contain high amounts
of collagenǤ
‡‡”ƒŽŽ›ǡ’”‘†—…–•™‹–Š
Ž‡••–Šƒͺ‰”ƒ•ȋͺǡͲͲͲ‰Ȍ’‡”•‡”˜‹‰
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…‘ŽŽƒ‰‡›‘—‰‡–ǡ–Š‡„‡––‡”›‘—””‡•—Ž–•Ǥ
Second, they include “enzymatically”
hydrolyzed, Type 1 “peptides.” Š‡•‡
’”‘†—…–•ƒ”‡–Š‡‘•–ƒ–—”ƒŽǡ’”‘˜‹†‡–Š‡
„‡•–ƒ„•‘”’–‹‘ƒ†™‹†‡•–•‡–‘ˆ„‡‡ϐ‹–•Ǥ
Š‘‘•‹‰ƒ‘Ǧ
ǡ‰”ƒ••Ǧˆ‡†’”‘†—…–
–Šƒ–‹•…‡”–‹ϐ‹‡†‘•Š‡”ƒ†ƒ—ˆƒ…–—”‡†
ǡ‰—ƒ”ƒ–‡‡•Š‹‰Š“—ƒŽ‹–›ƒ†’—”‹–›Ǥ
Third, they are liquid supplements.
‘—Ž†›‘—”ƒ–Š‡”–ƒ‡ͳ͸–ƒ„Ž‡–•ǡ
͸•…‘‘’•‘ˆ’‘™†‡”ǡ‘”Œ—•–‘‡‘—…‡‘ˆ
Ž‹“—‹†ǫ‹“—‹†…‘ŽŽƒ‰‡•ƒ”‡–Š‡‡ƒ•‹‡•––‘
—•‡ȋŒ—•–ƒ–ƒ„Ž‡•’‘‘‘”–™‘ƒ–„‡†–‹‡Ȍ
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•ƒŽŽ‡•–•‹œ‡ǤŽ•‘ǡ‘•–‘ˆ–Š‡’—„Ž‹•Š‡†
•–—†‹‡•ǡ’ƒ–‡–•ƒ†‡†‹…ƒŽǦ—•‡ƒ”‡‘
Ž‹“—‹†›’‡ͳ…‘ŽŽƒ‰‡’‡’–‹†‡’”‘†—…–•Ǥ
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ƒ›’‡‘’Ž‡™‘†‡”™Š›…‘ŽŽƒ‰‡‹•
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‹Žǡ•‘›ǡ„”‘™”‹…‡ƒ†’‡ƒǤ
‘•–ƒ”–ǡ…‘ŽŽƒ‰‡Šƒ•–™‘‡š…Ž—•‹˜‡
ƒ‹‘ƒ…‹†•ǡ›†”‘š›’”‘Ž‹‡ǡƒ†
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‹–”‘‰‡ƒ‹‘ƒ…‹†•ǡ‘•–‹’‘”–ƒ–Ž›ǡ
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ƒˆˆ‡…–Š‡ƒŽ–Š›ǣȗ
1 Weight loss
1 Skin appearance
1 Daytime energy
1 Bone health
1 Connective tissue
1 Metabolism
1 Muscle retention
1 Quality of sleep
1 Exercise recovery
1 Tissue repair
Ž•‘ǡ—Ž‹‡‘–Š‡”’”‘–‡‹•ǡ
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‹‘…—Ž’–ǤAminoSculpt® ‹•–Š‡
‹‘…—Ž
‘”‹‰‹ƒŽ’”‡•…”‹’–‹‘•–”‡‰–ŠǡŽ‹“—‹†
‘”‹‰‹ƒŽ’”
›’‡ͳ…‘ŽŽƒ‰‡’‡’–‹†‡•—’’Ž‡‡–
›’‡ͳ…‘Ž
ƒ†–Š‡‘Ž›™‹–Šǣ
ƒ†–Š‡‘
1 16 grams per serving
1 Non-GMO
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No
1 ‡”–‹ϐ‹‡†‰”ƒ••Ǧˆ‡†…‘ŽŽƒ‰‡
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1 NO sodium benzoate
1 A money-back guarantee**
1 Over
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orr call
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‘Ž‹…‹‡•ƒ›˜ƒ”›ƒ‘‰”‡–ƒ‹Ž‡”•ǤŽ‡ƒ•‡…ƒŽŽ›‘—”Ž‘…ƒŽ”‡–ƒ‹Ž‡”ˆ‘”–Š‡‹”’‘Ž‹…›Ǥ
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since taking AminoSculpt. I’ve taken
it for 2 years and everyone tells me I
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Teresa Tapp
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Alysha C, Age 45
april2016CONTENTS/
VOLUME 78 | NUMBER 4
departments
10
66
TREND WATCH
Seasonal Allergies?
62
Organic red wine
lends a rich,
sweet flavor to
this salmon and
lentil dish.
Natural ways to stifle the sneezing.
Plus new reasons to eat more fiber, the
dangers of conventional nail polish,
popular diets demystified, and more.
18
HOT BUYS
Buzzworthy
Our monthly roundup of standout new
food, beauty, and supplement products.
22 CHECK OUT
A New Way to Look at Turmeric
features
41
Beauty’s Brightest
From shampoos and conditioners to
serums and creams, here’s our annual
Best of Natural Beauty Awards.
52 Get Glowing
Discover a natural prescription for
clear, radiant skin, including hormonebalancing foods, herbs, and more.
58 Healthy Gut Secrets
How a new theory about germs—and
dirt—can ease symptoms of IBS.
Why clementines
are our favorite
(low-fructose)
fruit.
This popular herb can spice up your
meals, and improve your health in
surprising ways.
26 ASK THE NATUROPATH
Making Sense of Food Allergies
Food sensitivities can be notoriously
difficult to pinpoint and treat, but there
are natural therapies that can help.
32 NATURAL BEAUTY
Nail It
Discover a whole new world of natural
nail polishes and products.
34 SECOND OPINION
Fuzzy Thinking?
Sharpen your memory and mental
focus with the right supplements.
38 HOMEOPATHIC HEALING
Calm Restless Legs
Restless leg syndrome presents in a
variety of ways. Here’s how to find the
best homeopathic remedy for your
specific symptoms.
62 KITCHEN MATTERS
A Toast to Organic Wines
What’s the difference between organic
and conventional wines? Plus recipes
and pairing suggestions.
66 ASK THE NUTRITIONIST
Fructose: Friend or Foe?
Sure you should eat more fresh
fruit—but what about all that sugar?
Here are the facts about fructose.
70 HEALTHY DISH
Orange Crush
Our Creamy Choc-Orange Smoothie
will brighten your day and satisfy a
craving for something sweet.
71 SHOPPING CART
Product Spotlights
Supplements that get high marks in our
book.
52
4
• APRIL 2016
72 QUIZ WHIZ
Find out how
drinking a cup of
calming chamomile tea can help
reduce acne
and clear your
complexion.
Earth Day: April 22
Are you up to speed on eco-friendly
facts?
PROBIOTICS
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Strawberry, Blueberry, Banana, Mixed Fruit.
American Health® Chewable Acidophilus delivers
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to help keep your digestive system feeling good all
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Support your digestive health*...delicious Chewable
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đ Delicious Natural Fruit Flavorsƫđ 1 Billion Bio-Active, Hardy Cultures 9 đƫHelps Maintain Digestive Health*
đƫSupports Optimal Intestinal Balance and Nutrient Absorption* đ Promotes Overall Immune Health*
AVAILABLE AT HEALTH, NATURAL FOOD AND VITAMIN SPECIALTY STORES.
*These statements have not been evaluated by the FDA. These products
are not intended to diagnose, treat, cure, or prevent any disease.
9
At time of manufacture | ©2016 American Health Inc. | 16-AH-1026
Learn more at AmericanHealthUS.com
editor’sNOTE
YO U R G U I D E T O N AT U R A L L I V I N G
Take Our Survey
“How Are We Helping You Stay Healthy?” That’s the question we’re asking this
month for our annual online reader survey (see p. 69), which runs April 1 through
August 31.
I’m not a frequent survey-taker, I’ll admit. When I’m on hold with the cable or
gas company, and the automated voice asks if I’ll stay on the line “for an important
survey,” my first reaction is usually, “I don’t think so.”
But I’m starting to see things differently when it comes to consumer polls.
Being on the other side of it as someone who puts together a magazine for
consumers, I find surveys extremely valuable, and I love getting feedback from
readers. We’ve done several surveys since I’ve been at Better Nutrition, and each
time, I’ve learned new things about what readers find most—and least—interesting.
Often, it’s the opposite of what I think! If you’ve participated in our past surveys,
thank you for taking the time to share your thoughts about Better Nutrition. Your
feedback helps us customize the magazine to meet your changing expectations
and keep the content relevant.
This year, our survey includes questions about the magazine: Which topics do
you want to read about most? Are we overlooking important stories or topics?
What types of recipes would you like to see in the magazine? But in addition to
that, we also want to know your thoughts on a variety of digital offerings—from a
Better Nutrition e-newsletter to webinars to a radio show featuring natural health
experts. We are in the process of increasing our online presence through new
social media sweepstakes, e-newsletters, web radio, and other platforms, and we’d
love your input in this area.
I saved the best part for last: once you complete the survey, you’ll be entered to
win one of three $100 gift cards!
Editor in Chief
Creative Director
Executive Editor
Assistant Editor
Copy Editors
Beauty Editor
Research Editor
Contributing Editors
Nicole Brechka
Rachel Joyosa
Jerry Shaver
Elizabeth Fisher
James Naples, Ann Nix
Sherrie Strausfogel
Sam Russo, ND, LAc
Vera Tweed, Helen Gray
Contributing Designer Rachel Pilvinsky
Contributing Writers Jeannette Bessinger, CHHC,
Jonny Bowden, PhD, CNS, Michele
Burklund, ND, Jack Challem, Emily
A. Kane, ND, LAc, Melissa Diane
Smith, Lisa Turner, Neil Zevnik
Production Director Cynthia Lyons
Production Manager Mark Stokes
Business & Editorial Offices 300 N. Continental Blvd.,Ste. 650
El Segundo, CA 90245
310-356-4100
Vice President, General Manager Kim Paulsen
[email protected] [email protected]
Group Publisher Joanna Shaw
800-443-4974, ext. 708 [email protected]
Associate Publisher Bernadette Higgins
561-362-3955 [email protected]
Midwest Ad Manager Lisa Dodson
800-443-4974, ext. 703 [email protected]
West Coast & Mountain Ad Manager Cindy Schofield
310-456-5997 [email protected]
Retail Development Group 142 Butterfly Lane
Louisville, KY 40229
800-443-4974, ext. 703
Fax: 317-536-3708
Director of Retail Sales Kitty Riso
800-443-4974, ext. 704
[email protected]
National Sales Representative John Potter
800-443-4974, ext. 701
[email protected]
Business Development Kim Erickson
702-219-6118 [email protected]
Digital Advertising Ron Goldy
Operations Manager
[email protected]
Accounting & Billing Yolanda Campanatto
310-356-2248 [email protected]
Nicole
[email protected]
HEALTH IS WEALTH:
Energy to Spare at 70
A few years ago, I suffered from a long period of extreme fatigue. I constantly felt rundown and
achy, like I was coming down with a cold or the flu. And I did seem to catch more viruses than
usual during that time. When I did sleep, it wasn’t restful. I chalked it up to age—I’m 70. But the
lack of energy got to me, and I started to feel depressed and moody.
A friend recommended a product that has helped tremendously: Vital Earth Minerals Fulvic
Mineral Complex, Ionic Mineral Dietary Supplement. I’d never heard of this supplement before,
but it has taken away the fatigue and replaced it with vitality and energy. It has also helped me
sleep better and strengthened my immunity against bugs. It comes in a liquid form. The taste
is good, so I take it straight from the bottle. I think my body was crying out for minerals, and
this ionic form is better absorbed than some other types of mineral supplements.
—R. Barton, via email
Is Health Your Greatest Wealth? We are on the hunt for healthy success stories. Email us at
[email protected]. Gift cards and other prizes will be offered to anyone whose story
is published in the magazine.
6
• APRIL 2016
Chairman & CEO Andrew W. Clurman
Executive Chairman Efrem Zimbalist III
Executive Vice President & CFO Brian Sellstrom
Executive Vice President, Operations Patricia B. Fox
Vice President, Controller Joseph Cohen
Vice President, Finance Craig Rucker
Vice President, Research Kristy Kaus
Vice President, IT Nelson Saenz
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BETTER NUTRITION, ISSN #0405-668X. Vol. 78, No. 4. Published monthly by Cruz Bay
Publishing. 300 N. Continental Blvd., Ste. 650, El Segundo, CA 90245; 310-356-4100 © 2016 Cruz
Bay Publishing. All rights reserved. Mechanical requirements and circulation listed in Standard
Rate and Data Service. The opinions expressed by the columnists and contributors to BETTER
NUTRITION, are not necessarily those of the editor or publisher. Fraudulent or objectionable
advertising is not knowingly accepted. Advertisers and advertising agencies assume liability for all
content of advertising and for any claims arising therefrom. Articles appearing in BETTER NUTRITION may not be reproduced in whole or in part without the express permission of the publisher.
Microfilm copies of BETTER NUTRITION, are available from University Microfilms, 300 N. Zeeb Rd.,
Ann Arbor, MI 48106. Authorization to photocopy items for internal or personal use of specific
clients is granted by Cruz Bay Publishing, provided that the base fee of US $2.25 per copy, per
page is paid directly to Copyright Clearance Center (CCC), 222 Rosewood Dr., Danvers, MA 01923
USA. The fee code for users of this Transactional Reporting Service is 0405-668X/1999 $2.25. For
those organizations that have been granted a photocopying license by CCC, a separate system of
payment has been arranged. Prior to photocopying items for educational classroom use, please
contact CCC at 508-750-8400. Organizations or individuals with large quantity photocopy or
reprint requirements should call 770-988-9991.
“I take BioSil every day…
I’m amazed at the results
I see in my skin, hair, and nails!”
“Look Youthful, Look Beautiful, Look Healthy with Smart Choices”
You don’t look this youthful, beautiful, and healthy at 61 without
making some very smart choices. For this, Christie relies on both her own
instincts and advice from experts in the fields of nutrition, exercise, and
supplementation. That’s why Christie eats healthy foods and gets in 10 to
20 minutes of exercise a day. Christie also knows the right supplement can
work wonders. And that’s why she takes BioSil every day. “I am amazed at
the results I see in my skin, hair, and nails!” Why BioSil? Simple…
Christie: “Gain Back Your Collagen and Keep It!”
Christie understands that collagen “plumps” your skin and makes it
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helping to make your hair thicker and stronger. It makes your nails
stronger too. Christie chooses BioSil, because it’s clinically proven to
activate the enzymes that generate collagen.† BioSil helps you regain
lost collagen and add new collagen.† Plus, BioSil protects both your
new and existing collagen from breakdown due to the age-related rise
in levels of homocysteine, the body’s anti-collagen amino acid.† That
makes BioSil one very smart choice!
Christie: “No Animal By-Products, That’s Extremely Important to Me”
“I am a vegetarian. And I’ve spent a lifetime helping to protect the
wonderful creatures who’ve been on the earth longer than us humans.
That’s why I’m very happy BioSil contains no animal parts whatsoever.”
Clinically Proven BioSil®
• Reduces Fine Lines & Wrinkles 30%‡†
• Strengthens & Thickens Hair 13%**†
• Improves Skin Elasticity 89%‡†
• Strengthens Nails‡†
As demonstrated versus placebo in the published clinical trials: ‡ Barel et al. 2005, Archives of Dermatological Research
297, 147-153. ** Wickett et al. 2007, Archives of Dermatological Research 299, 499-505. Results may vary.
Christie: “I Like Knowing it’s Collagen with My Own DNA Fingerprint!”
BioSil is not “made out of collagen,” it “generates collagen” through
your body’s own natural pathways.† That means the collagen you add is
collagen with your own DNA fingerprint. That’s why BioSil helps you
look beautiful, youthful, and healthy – naturally!
Christie: “I Appreciate the Scientifically Valid Clinical Trials”
BioSil employed the double-blind, placebo-controlled clinical protocol,
the gold standard in clinical trials. The trials are conducted on the
actual product, BioSil, not a “key ingredient.” The results are based
on calibrated scientific measurements, not personal opinion. And the
results reported are all statistically significant, meaning the results
came from taking BioSil, not some outside factor.
See Christie’s list of food choices and exercise routines
www.BioSilUSA.com/BNE416
The First and Only Advanced Collagen Generator® One Very Smart Choice!
©2016 Bio Minerals NV. Manufactured by Bio Minerals NV, Belgium. ch-OSA, BioSil, the ch-OSA logo and Advanced Collagen Generator are registered trademarks of Bio Minerals NV.
† This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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High potency vitamins for a high potency lifestyle.
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trendWATCH
///BY VERA TWEED
Seasonal Allergies?
Get Natural Relief
It's time to say goodbye to sneezing, sinus
pressure, congestion, and itchy, watery eyes
“There are two ways to approach a seasonal allergy, managing symptoms and
underlying causes,” says Chad Larson, ND,
a naturopathic doctor in private practice
in Solano Beach, Calif. Stress and sugar
inhibit the immune system, and poor
gut health—often a result of food
sensitivities—creates a predisposition.
Gluten, dairy, soy, corn, and eggs
are the most common offenders, but a
naturopathic or integrative physician
can perform tests to determine the
precise cause of your troubles. (See
joincyrex.com for test information.)
Probiotic supplements and bromelain,
a digestive enzyme, can enhance gut
and immune health, especially if you
start taking them a month or two before
allergy season begins.
Nature's Best Antihistamines
“Mast cells release histamine,” says
Larson, and too much histamine leads
to a runny nose, irritated eyes, or other
manifestations. To stabilize mast cells
and reduce symptoms, take these, three
times daily:
* Vitamin C: 500–1,000 mg. A buffered
*
*
or ester C is easier on the stomach, but
any form will work. Children can take
⅛–¼ of this amount. If you experience loose bowels, take less.
Quercetin: 300 mg
Nettle Leaf: 400 mg
FOR EYE IRRITATION: Take a tincture of
eyebright, a full dropper mixed in 1–2
ounces of water.
More Supplements to Try
NAC (N-acetyl cysteine), a form of the
amino acid cysteine, increases our internal
production of antioxidant glutathione
and helps balance the immune system.
Take 50–100 mg, three times daily.
In addition, curcumin enhances
immune function and other aspects of
health, and can be taken year-round.
Or, says Larson, “Start taking it a month
before allergy season.” (See page 22 for
more about curcumin.)
10
• APRIL 2016
trendWATCH
3 new reasons
TO EAT FIBER-RICH FOODS
We know that the fiber found in legumes, vegetables, fruits, and
whole grains keeps us regular, but recent studies have uncovered
some other—perhaps surprising—benefits.
* BETTER SLEEP: High-fiber foods increase the amount of deep,
*
*
restorative sleep during the night. Even one day of low-fiber
intake, combined with high-fat foods, may reduce quality of
sleep, according to research at Columbia University Medical
Center in New York City.
HEALTHIER LUNGS: At the University of Nebraska Medical
Center, researchers found that people with the highest fiber
intake have the healthiest lungs and the lowest risk for lung disease.
LESS BREAST CANCER: Women who eat high-fiber foods during their teens and 20s have up to 24
percent less risk for the disease, according to research at the Harvard T.H. Chan School of Public Health.
Previous studies have found that high-fiber foods also reduce risk for high blood pressure, heart disease,
obesity, and diabetes.
FISH OIL HELPS
SCHIZOPHRENIA
A six-month study in Poland
found that 2.2 grams daily
of omega-3 fats from fish
oil supplements decreased
the intensity of symptoms
among many people suffering their first episode of
schizophrenia. The study,
published in the Journal of
Psychiatric Research, compared fish oil with a placebo
among 71 patients suffering
from the condition. Other
research has found that fish
oil helps relieve depression
and bipolar disorder.
Who has time for cold sores?
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Use it as part of our full line of Super Lysine+
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sun-blocking protection or dry, chapped lips.
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Store locators and info:
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*J. Alt Med 6/05
trendWATCH
My favorite book this month:
Freedom From Emotional Eating (Hay House, 2016) by Paul McKenna, PhD
by Nicole Brechka
D
Described
as “a cross between the Dr. Phil and Tony Robbins of Britain,” Paul McKenna
iis a world-renowned hypnotherapist. He was recently named by the Times of London as
one of the world’s leading and most important modern gurus—and I agree!
In his latest book, Freedom From Emotional Eating, McKenna brings hope to millions of Americans
struggling with the unsatisfying cycle of frustration and self-medication with food. “Emotional
eating is the No. 1 cause of excessive weight gain,” says McKenna. “We now have a procedure that
reduces overwhelming emotions, resets your brain chemistry, and restores emotional health.”
What is this procedure? McKenna combines guided hypnosis and neuro-linguistic programming (NLP) techniques for an extremely
effective approach to the issue of weight
loss. The book comes with free downloadable audio and video sessions that
are relaxing, educational, and ultimately,
transformative. McKenna’s soothing
voice and compassionate, caring manner
leave you feeling as though you’ve had a
one-on-one session with the guru. There’s
no judgment here—only someone who
truly wants to help you break free from
behaviors no longer serving you.
The book guides you through
create a new seemingly “super”
McKenna’s program so you know exactly
antioxidant serum.
what to do each day. It also helps you
delve deeper into emotional issues
Plus, we’ve expanded our
Serum’s beauty benefits, with
around overeating, including self-sabotage,
the addition of Hyaluronic Acid,
faulty dieting mentalities, low serotonin,
Retinyl Palmitate, Allantoin,
and trauma issues.
nourishing oils, and other
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Nicole’s Take: I highly recommend
this book. If you have dealt with
weight and body issues for years, find
yourself in a cycle of losing and gaining
weight, or feel hopeless about ever
getting the excess
weight off, this
book is for you.
For more
information, visit
paulmckenna.com.
Freedom From
Emotional Eating
uses a cutting-edge
form of neurochemistry
that McKenna developed with Ronald Ruden, MD. “Dr. Ruden and
I have used this technique on more than 1,000
people, and it works over and over again without
any side effects. We’ve worked with relationship
issues, post traumatic stress disorder, depression,
and many other conditions,” says McKenna.
trendWATCH
APRIL: NATIONAL
AUTISM
AWARENESS
MONTH
What's the best online
resource for those who have
a child or family member with
autism? We think it's The
Autism Hope Alliance (AHA), a
nonprofit organization that has
helped more than 1,000 families
through outreach, education,
and donation programs. For
example, the AHA partners with
companies such as Enzymedica,
Pamela's, and Barlean‘s to
provide helpful supplements,
foods, and other products to
families with autistic children.
Visit autismhopealliance.org to
learn more.
harmful alternative in nail polish
Triphenyl phosphate, a replacement for one of the toxic compounds in nail polish—
dibutyl phthalate—is just as dangerous, according to a study by the Environmental
Working Group. Signs of triphenyl phosphate, known as TPHP or TPP, turned up in all
of the women tested a few hours after they applied nail polish sold at department and
drug stores. The chemical, used to make polish flexible and durable, also is an ingredient
in a controversial flame retardant added to furniture cushions.
Animal studies indicate that triphenyl phosphate is an endocrine disruptor, mimicking hormones and scrambling the healthy development of cells. One study showed
that the chemical can trigger obesity by causing immature bone cells to transform
into fat. Another study linked exposure to fertility problems.
The EPA has added triphenyl phosphate to a list of chemicals targeted
for in-depth reviews based on widespread exposure and potential toxicity.
Check polish labels carefully for this ingredient. See p. 32 for nontoxic nail
product suggestions.
NEWTON is QUALITY
• Hand-Prepared
Encouraging Health & Promoting Balance
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• FDA-Registered Laboratory
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Made in America • Family-Owned
Statements have not been reviewed by the Food and Drug Administration.
©2016 Newton Laboratories, Inc., Conyers, GA 30013 FDA Est# 1051203 rev. 2/16
Popular Diets Demystified
Confused by buzzwords that describe popular diets? Check these out.
DIET
WHAT IS IT?
WHERE TO LEARN MORE
Keto
Short for “ketogenic,” the diet is high in protein and fats, and extremely low in
carbohydrates. Ketones are acids released when a lack of carbohydrates triggers burning
of stored fat for energy.
ketodietapp.com/Blog
Paleo
Short for “Paleolithic,” an ancient era when humans were hunter-gatherers and didn’t eat
grains, legumes, dairy, refined sugar, potatoes, or refined foods.
thepaleodiet.com/
Gluten Free
Eating no gluten, be it in grains with natural gluten content or
processed foods with added gluten for texture or mouth feel.
glutenfreegoddess.blogspot.com/
Vegan
Eating no foods derived from animals, including meat, poultry, fish, and products such
as milk, cheese, butter, and honey.
simpleveganblog.com/
Are You Scared of Eating?
Too often, bloating and digestive discomfort can be a harsh reality of eating. Dairy and gluten
HYL[OYLH[LUPUN(JPKYLÅ\_SLHKZ[VYLNYL[(UKP[»ZHSSHUVUZL[MYVTHUPTIHSHUJLVMKPNLZ[P]L
LUa`TLZPUV\YIVKPLZ7S\Z^P[OV\[WYVWLYKPNLZ[PVUVW[PTHSOLHS[OPZU»[WVZZPISL
Devigest helps ease digestion while increasing the nutrient value of the foods you eat. It takes
the pressure and fear out of eating with one of the strongest and broadest formulas of
digestive enzymes on the market. Suitable for the entire family, Devigest covers all digestive
issues by easing bloating and discomfort, reducing gluten sensitivities before they occur, and
HSSV^PUN`V\[VZH`NVVKI`L[VHJPKYLÅ\_NHZHUKPUKPNLZ[PVU
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*These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure, or prevent any disease.
To learn more visit www.arthurandrew.com
or call 800-490-1566
hotBUYS/
NE W & NOTABLE
Buzzworthy
New products we love this month
Gaga for Garcinia
In the quest to manage your weight, diet and exercise
are key. But certain supplements can provide that
extra support you may need. Enter Bluebonnet Skinny
Garcinia Weight Management Formula, featuring the
South Asian fruit extract Garcinia cambogia (as Super CitriMax).
Garcinia contains HCA, a compound in the fruit that has
demonstrated the ability to reduce appetite and prevent the body
from storing carbs as fat. This stimulant-free formula also adds
L-carnitine, chromium, choline, inositol, vitamin B6, methionine,
and important electrolytes—all shown to be effective in
achieving and maintaining a healthy body weight.
Out of Africa
The African moringa plant is dense in
nutrients and an incredible source of energy.
Now, Kuli Kuli Moringa Green Energy Shots
bring you the magic of this plant in a tasty
and convenient drink. Made with moringa
leaves—naturally rich in iron, calcium,
vitamins, and antioxidants—each shot is like
a green smoothie and cup of coffee in one
(green tea provides the caffeine equivalent
of one cup of coffee). Available in three
craveable, refreshing flavors (Ginger Lemon,
Coconut Lime, and Raspberry), they’re
sweetened with stevia and contain just 35
calories. And your purchase helps West
African women use more moringa locally
and earn a sustainable livelihood by selling a
portion of each harvest to the U.S.
18
• APRIL 2016
Keen on Quinoa
Savory or sweet, with just the right amount
of crunch, I Heart Keenwah Quinoa Puffs and
I Heart Keenwah Quinoa Clusters are the answer
to your healthy snack prayers. Made with
simple ingredients, including organic quinoa—
a complete source of protein that boasts all
nine essential amino acids—nuts, hemp,
and chia seeds, they’re baked (not fried),
non-GMO, and gluten-free. The lighter-thanair puffs include yummy flavors like Aged
Cheddar, Sea Salt Truffle, Sweet Chili, and
Herbs De Provence, while the crunchy clusters
come in Chocolate Sea Salt, Cashew Cranberry,
Peanut Butter Cacao, and Almond. Yum!
Take Care
Two new probiotic formulas provide
customized support. Flora Women’s Care
Probiotic offers a daily dose of good bacteria
for healthy digestion and vaginal health. With
75 billion CFU, its 8 strains of beneficial
bacterial include a high level of Lactobacillus,
which produces lactic acid, helping to
maintain a natural pH balance and healthy
yeast balance. Flora Complete Care Probiotic is a
full-spectrum blend of 6 strains formulated to
balance the intestinal tract. It features a variety
of Lactobacilli and Bifidobacterium species
that approximate the normal composition of
intestinal flora. Both formulas are resistant to
bile and gastric acid, so they reach the
intestines intact.
Pets Need
Probiotics Too
Just like people, dogs and cats can suffer from
gas, bloating, a compromised immune system,
and other issues related to an imbalance of
good and bad bacteria in the gut. Vital Planet
Flora Cat 20 Billion and Vital Planet Flora Dog 20
Billion come to the rescue with a healthy dose
of probiotics formulated especially for our furry
friends. Created by a renowned veterinarian,
both contain 20 billion live cultures per serving
and 10 unique probiotic strains to support
pets’ digestive and immune health. Mix the
tasteless powder with food.
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GUIDE TO CUT TING - EDGE SUPPLEMENTS
A New Way to Look at Turmeric
Not just for pain, this herb can help improve symptoms of Parkinson’s,
diabetes, nerve damage, and more, says one doctor ///BY VERA TWEED
For thousands of years, turmeric has
been a widely used remedy in Eastern
medicine, and in relatively recent times,
science has been validating the merits of
this ancient wisdom. Since 1949, more
than 8,000 scientific articles have been
published on the subject, demonstrating
many benefits.
Turmeric is a key ingredient in curry
spice blends, and it gives curry dishes their
hallmark yellow color. Like all plants, it
contains a variety of substances, and one
of these—curcumin—has been credited
with significant therapeutic qualities,
from relieving arthritis pain and digestive
troubles to reducing depression, atherosclerosis, and even Alzheimer’s symptoms.
“I use it for its anti-inflammatory and
antioxidant effects,” says Kasra
Pournadeali, ND, director of the Northwest Center for Optimal Health in Marysville, Wash. While the mere mention of
such effects may not sound earthshaking,
the ramifications may well be so.
Curcumin helps Pournadeali’s patients
with many conditions in addition to arthritis, such as other types of pain and inflammation; neurological conditions such as
Parkinson’s; nerve damage from chemical
exposure; diabetes; and all sorts of chronic,
inflammatory digestive problems. For
patients with a family history of cancer, he
recommends it as a preventive measure.
The supplement also has broader
application: to keep us healthy. “Aging is
a process of cellular degeneration,” says
Pournadeali. Exposure to toxins, a poor
diet, and the pressures of everyday life
speed up the process. “Turmeric in our
food and curcumin in supplements can
help mitigate everyday damage,” he says.
How It Works
There are many processes going on in
the human body all the time. When
there’s a malfunction, multiple mechanisms, which health professionals often
refer to as “pathways,” are involved.
Did You
Know?
Turmeric root can be
juiced, and the root or
powder can be added
to smoothies.
22
• APRIL 2016
“The reason curcumin is so effective
is that it can act on over 100 different
pathways in the body,” says Holly Lucille,
ND, a naturopathic doctor and educator
based in Los Angeles. “Drugs only work
on one.” And because of their singular
targets, drugs can also cause harm.
As an example, the COX-2 inhibitor
Celebrex is a widely used anti-inflammatory drug for arthritis pain. It inhibits the
COX-2 enzyme, one of the pathways that
contributes to pain and inflammation,
but also increases risk for heart attacks,
strokes, and death.
Curcumin influences many enzymes,
substances, and mechanisms in the
human body. “Its ability to influence these
pathways across the board creates more
of a synergistic result,” says Lucille. With
such synergistic action, the herbal extract
doesn’t have the side effects of drugs.
Exciting New Research
A review of eight studies that followed
more than 600 people found that
curcumin relieved pain from a variety of
conditions. The review, published in Pain
Medicine, also noted that the supplement
was safe and well tolerated.
Another study, published in Clinical
Nutrition, compared curcumin with a placebo among 117 people at high risk for
diabetes and heart disease. The supplement reduced risk by lowering chronic
inflammation and increasing production
of internal antioxidants in a way that
researchers described as “robust.”
Curcumin can also enhance the health
of arteries, according to research
published in The Gerontologist. A study
of 29 middle-aged and older people
found that compared to a placebo, the
supplement improved dilation of blood
vessels by more than one-third.
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How to Benefit
“Enjoy turmeric as a
spice,” says Pournadeali.
In addition to flavoring
curry, turmeric root can be
juiced, and the root or turmeric
powder can be blended into smoothies
(see recipe). However, if you’re looking
for enhanced health, he recommends
taking 500 mg, twice daily, of a bioavailable curcumin supplement. Bioavailable
forms that have been tested in studies
include BCM-95, Curcumin C3 Complex,
Longvida, Meriva, and Theracurmin.
They are available as ingredients in
various brands of supplements. Higher
doses are sometimes recommended to
resolve a specific condition, but they may
cause diarrhea or nausea, in which case
the dosage should be reduced.
Vera Tweed is the author of Hormone Harmony and
The User’s Guide to Carnitine and Acetyl-L-Carnitine.
SWEET TURMERIC
TWISTER
Makes 2 servings
Got tummy troubles?
Turmeric helps heal digestive
problems and relieves pain and
swelling caused by inflammation.
Pairing turmeric, ginger, and pineapple, this
smoothie will make your tummy feel like
it’s getting a nice warm hug.
2 cups spinach
2 cups water
3 cups chopped pineapple
Juice of 1 lemon
½ tsp. ground turmeric or ¼-inch piece
of fresh turmeric root
½-inch piece of fresh ginger, peeled
Blend spinach and water until smooth.
Add pineapple, lemon juice, turmeric, and
ginger, and blend again.
per serving: 130 cal; 2g pro; <1g total fat
(0g sat fat); 32gm carb; 0mg chol; 25mg sod;
1g fiber; 21g sugars
Recipe reprinted from Simple Green Smoothies by
Jen Hansard & Jadah Sellner. Copyright © 2015
by Jen Hansard and Jadah Sellner. By permission
of Rodale Books.
product
PICKS
Solgar
Full
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Curcumin
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CuraMed
asktheNATUROPATH/
ANSWERS TO YOUR HE ALTH QUESTIONS
Making Sense
of Food Allergies
Resolve food allergy issues by recognizing symptoms
and getting the right tests ///BY EMILY A. KANE, ND, LA
C
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.
: I can tell that some foods make me feel bad, but I can’t tell if this is
an “allergy.” Can I never eat these foods again? —Suzie P., Fort Collins, Colo.
a:
Strictly speaking, the term “allergy” is used medically to mean
a serious (life-threatening) anaphylactic response that is triggered in some
people by foods such as strawberries,
peanuts, shellfish, or dairy products.
The vast majority of cases where food
irritates a person’s gut, skin, or mood in
a non-life-threatening way are known
as “sensitivities.”
These adverse responses to food can
be very unpleasant, causing symptoms
such as extreme bloating, major stool
changes, and dramatic and sudden
mood changes. The protein in wheat
(gliadin) is the best-known common
food with psychotropic potential that
can cause some people to feel deeply
depressed—even suicidal. This kind of
extreme sensitivity to gliadin tends to
run in families, but it can come on later
in life, around age 50.
How to Start an Elimination Diet
Food sensitivities can be notoriously
difficult to pinpoint. Blood tests can
be helpful, but an elimination diet is
ultimately the best method of diagnosis.
Simply stop eating suspect foods for at
least two weeks (six weeks is better),
then carefully reintroduce them to your
diet, one at a time, in three-day increments while paying careful attention to
any symptoms you experience.
Let’s break this down a bit more. The
“big 4” of food irritants remain wheat,
dairy, corn, and soy. Products made from
26
• APRIL 2016
these troublesome foods are ubiquitous
“big 9,” which includes the four comin the standard American diet, and
mon food irritants above, plus caffeine,
mass-produced, which generally means
peanuts, tomatoes, shellfish, and eggs.
poor quality. Additionally, all nonI recommend working with an ND
organic wheat, corn, and soy in the U.S.
or a progressively trained nutritionist
are genetically modified.
for help with this somewhat
Begin your elimination diet by
complex project. I’ve been
completely avoiding wheat, corn, soy,
especially impressed by
and dairy for about three weeks. If you
the training received by
feel better, you may be onto something.
Certified Nutritional
When you’re ready to figure out which
Therapy Practitioners.
of the big 4 is causing your symptoms,
introduce one of these foods back into
your diet up to three times daily for
three days in a row, while continuing to
avoid the others. If you don’t experience
any adverse effects, you can keep that
food in your diet, in moderation.
If, on the other hand, reintroducing
the food immediately makes you feel
wretched, that’s a problem, and you
should assiduously avoid it for 6–12
months. If you only start to feel yucky
or weirdly sad, or get a pimple after
your fourth or fifth dose of the problem
food, then you need to avoid it for a
“clean-out” period of 3–6 months, after
which you will likely be able to enjoy it
twice a week with impunity.
After you’ve determined
whether the first of the big
4 causes you problems,
simply repeat the process
Dairy, along with wheat,
corn, and soy, is considwith the remaining three.
ered one of the “big
And if you want to expand
4” food irritants.
this concept a bit, you can
do the same exercise with the
Did You
Know?
B A C T E R I A L
B A L A N C E
E N C O U R A G E S
G O O D
H E A L T H
A N D
G L O W I N G
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with a true respect of nature and reverence for science, Dr. Ohhira’s formulations will transform even the most sensitive
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S K I N
asktheNATUROPATH
They receive comprehensive, innovative training that equips them to make
sensible nutritional recommendations
for balancing the body and promoting
optimal wellness. For more information,
go to nutritionaltherapy.com.
The Two Best Blood Tests
If micromanaging your food sounds
too difficult for now, I understand. It’s
nearly a full-time job. The next-best bet
is a blood test that assesses whether or
not you’re having an immune response
(producing antibodies) to certain foods.
Ideally, when you eat, your digestive
system handles the whole process: saliva
digests starch, teeth grind up chunks into
soup, stomach acid breaks down protein
into amino acids, bile emulsifies fat.
Nutrients are then absorbed into the
bloodstream through microvilli in the
small intestine, while waste
gets shunted to the colon for
compaction and elimination.
The immune system shouldn’t
get involved in the process.
25–40 percent of people
who have a peanut
When it does, it can cause
allergy are also
untold—and completely
allergic to tree
nuts.
avoidable—misery.
US BioTek of Seattle, Wash.
(usbiotek.com) offers a relatively
inexpensive finger-prick test that can
with a high (4–6) response on this test,
help diagnose the problem. For about
I know the patient has a “leaky gut,” and
$140, you can test 96 common foods
lots of food proteins are getting into the
and get quantified information about
bloodstream undigested. The first order
how much these foods irritate your
of business here is to heal and seal the
immune system on a scale of zero to six.
gut with demulcents such as aloe juice
This information isn’t perfect, because
before meals and gut-repairing agents
the immune response is quite dynamic.
such as the supplement L-glutamine.
But it can be a good start for determinThe US BioTek method looks for
ing which foods could be the problem.
antibodies in the class IgG and IgA, but
When I see more than 20 or so foods
the immune system has many other
Did You
Know?
Care for the
Skin You’re In
Everyone wants beautiful, healthy skin.
Care for yours safely and naturally with
Dr. King’s homeopathic ingredients
in a base of pure essential oils.*
Look for Dr. King’s Natural Medicine products
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*For topical use only
• Scars
• Moles
• Skin tags
• Warts
Easy, brush-on applicator!
Dr. Frank King
has been helping
people care for their skin
NATURALLY for 40 years. For
more of Dr. King’s insights, visit:
www.kingbio.com
asktheNATUROPATH
ways to respond to an irritant besides
IgG and IgA (antibodies secreted from B
cells). If your food sensitivity causes an
IgG or IgA reaction, this will be picked
up by a test looking for those reactions. However, your immune system
could also respond by producing, for
example, extra histamine, leukotrienes,
or interferon. A newer test, called MRT
for mediator response test, measures
a variety of ways in which foods could
be irritating your immune system. It’s
a bit more expensive at $295, but tests
for 205 foods and provides a comprehensive, personalized program for
organizing menus to avoid problematic
foods. I have enjoyed the extra information available with MRT testing for a
few years now and recommend it to
patients who are having difficulty with
the elimination protocol on their own.
How NAET Can Help
So, what can you do other than
avoid foods that cause discomfort
or even illness? Especially if they
are foods you love and just can’t live
without? Desensitization can sometimes
help. There are various methods of
desensitization (sort of like homeopathic
vaccination), but most involve exposure
to a tiny amount of the offending food
substance and “hardening” your immune
system so that it is less reactive.
One such method is called “NAET,”
which stands for Nambudripad
Allergy Elimination Technique. NAET
is a natural, noninvasive treatment
used to identify and eliminate food and
environmental allergies. It involves a
combination of kinesiology (muscle
testing), acupressure, and nutritional
management. Dr. Nambudripad is an East
In addition to the
“big 4” food irritants,
tomatoes, caffeine,
shellfish, peanuts, and eggs
are problematic for many.
Indian physician who developed this
experimental method. While the practice
hasn’t been substantiated by research,
anecdotal evidence suggests that it can
be effective. Visit naet.com to learn more.
I also find the Blood Type approach to
designing your optimal diet a very good
starting point. For basic and likely helpful information for getting started, visit
ER4YT.com.
Do you have a question for Dr. Kane? Email it to
[email protected] with “Ask the ND” in the
subject line.
Floraphage™
Urinary Tract Health You Can Count On!
+PK`V\RUV^[OH[TVZ[<YPUHY`;YHJ[PTIHSHUJLZHYLJH\ZLKI`ZWLJPÄJ
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[OL Z`Z[LT [OLZL IHJ[LYPH JHU JH\ZL KPZJVTMVY[ HUK PUÅHTTH[PVU
Floraphage supports normal urinary tract health by neutralizing these
\U^HU[LKIHJ[LYPH^P[OPU[OLN\[(ZHUHKKLKILULÄ[-SVYHWOHNLPZHISL
to increase the growth rate of supplemented probiotics by an average
MHJ[VYVM_JVTWHYLK[V[HRPUNWYVIPV[PJZHSVUL1\Z[JHWZ\SLWLYKH`
^PSSPUJYLHZL[OLZ[YLUN[OVMHU`WYVIPV[PJ
%HQHıWVRI
)ORUDSKDJH,QFOXGH
Makes any probiotic
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Destroys bad
IHJ[LYPH
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Complete digestive
JVTMVY[
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
(ZRMVYFloraphage at your favorite health food store, visit
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naturalBEAUTY/
PURE INGREDIENTS FOR SKIN & BODY
Nail It
Discover a whole new world of natural nail polishes
and nail products ///BY SHERRIE STRAUSFOGEL
Nail painting can be traced back more than 5,000 years to India, where henna was used to polish
nails. And nail polish itself has been around since the Ming Dynasty (1368 A.D.), made from gelatin,
beeswax, Arabic gum, and dyes obtained from henna, berries, and fruits.
Today, conventional nail products are loaded with toxic chemicals—a far cry
from those used centuries ago. Fortunately, several manufacturers have developed glossy, long-wearing polishes made without harmful ingredients. Here’s
a roundup of our favorite natural products for beautiful, nourished nails.
Nutrient
Infusion
Repair brittle, broken,
or weak nails with
Nature’s Plus NutrientActivated Ultra Nails
Nail Strengthener. Each
application to the nail
and cuticle fortifies and
conditions with calendula, lavender, tea tree,
cucumber, aloe vera,
protein, and vitamins.
It’s formaldehyde-free
and nonirritating.
Soft & SandalReady
Give dry and cracked skin
the boot with ShiKai
Borage Therapy Foot
Cream. The new thicker
formula contains therapeutic levels of borage oil,
an omega-6 fatty acid that
helps relieve dry and itchy
skin. It’s ideal for soothing
and healing severely dry
skin caused by diabetes.
Look Polished
Pacifica 7 Free Nail Color is formulated
without dibutyl phthalate, toluene, formaldehyde,
xylene, parabens, camphor, resin, or animal
byproducts—all toxic to your health. Choose from
fun and flattering shades such as Pool Party and
Pink Moon.
Color Obsession
Get UV protection plus glossy color with No-Miss Nail Care
Nail Polish. This quick-drying polish is moisturizing,
nonyellowing, and chip-resistant. Choose from more
than 150 colors, all free of chemicals including toluene and
formaldehyde. Try their new shades, from left: Letter M,
No. 493, Letter J, and Letter L.
Nail Glow
Smooth cuticles and
strengthen nails with Bee
Naturals Cuticle and Nail
Oil. Brush on this quickly
absorbed blend of pure olive
oil, jojoba oil, castor bean oil,
grape seed oil, and vitamin
E. The scent is heavenly
and comes from lavender,
lemon, and tea tree essential
oils. Available in bottle or
dial-up brush dispenser for
purse or travel.
HEALTHY NAILS, HEALTHY BODY
Do you have soft, brittle nails? This can stem from using toxic nail products and/or
indicate low keratin. Eating a protein-rich diet and supplementing with biotin can
help. Ridges in nails are associated with iron deficiency. And nails that split and
crack have been linked to thyroid issues and psoriasis.
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 Web sites.
32
• APRIL 2016
secondOPINION/
A NATUR AL POINT OF VIE W ON HE ALING
Fuzzy Thinking?
Learn the best supplements to use
for better memory ///BY JACK CHALLEM
We all have our “senior moments,” such
as when we can’t find our car keys.
As we get older, everyone experiences
some degree of age-related memory
loss. That’s normal and nothing to worry
about. However, mild cognitive impairment
(MCI) is more serious because it is
a prelude to Alzheimer’s disease, the
most severe form of dementia.
Getting Tested
Are your memory and cognitive function
substantially worse than they are for
most people your age? Is your memory
loss serious enough to disrupt your daily
life? Do you have difficulty planning
or solving problems? If you do, make
an appointment with your doctor or a
neurologist for an assessment.
The Cause
Officially, there’s no known cause for MCI
and Alzheimer’s disease. But head injuries,
poor nutrition, vitamin B12 deficiency,
elevated blood sugar, and inheriting the
APOE4 gene can increase the risk of
memory and other cognitive problems.
Did You
Know?
extra-virgin olive oil or
nuts led to improvements
in attention, short-term
memory, and mental flexibility.
Found in the skins of red
grapes, resveratrol was
shown to improve word
recall among middleaged men and
women.
Brainy Foods
Adding brain foods to your diet—namely
beets and blueberries—can heighten
your mental acuity. Beets are loaded with
nitrates that can open up blood vessels
and increase blood flow and oxygen to
the brain. Blueberries have been linked
to better brain function and a reduced
risk of Alzheimer’s.
Best Brain Boosters
Several supplements have been shown to
help memory and cognitive function.
Smart-Living Strategy
A study at the University of California,
Los Angeles, found that a broad lifestyle modification program successfully
reversed MCI. The program included
eating more fruits and vegetables;
avoiding simple carbohydrates, gluten,
and processed foods; taking fish oils,
vitamin D, coenzyme Q10, and methylcobalamin B12; adopting stress-reduction
techniques; getting adequate sleep; and
engaging in regular exercise.
* DHA. Docosahexaenoic acid (DHA),
Eating Tips
*
The Mediterranean Diet is good for your
brain as well as your heart. A 2015 study
found that adopting a Mediterraneanstyle diet, with either ample amounts of
34
• APRIL 2016
one of the two principal omega-3 fats,
can improve memory, but it won’t help
if you don’t take enough. Researchers
recently analyzed 15 studies on DHA
and memory. In their report in the
journal PLoS One, they concluded that
the greatest memory improvements
occurred in people taking at least
1,000 mg of DHA daily. Other studies
have shown similar benefits. DOSE:
Take at least 1,000 mg of DHA daily.
Phosphatidylserine (PS). Supplements
of this brain chemical have been found
to help numerous cognitive problems,
including poor memory and MCI.
An article in the Journal of Clinical
Biochemistry and Nutrition reported that daily
PS supplements for six
months led to significant
improvements in memory.
Another study showed impressive benefits—a 42 percent increase
in word recall after just six weeks of
taking PS. Other studies have found
that PS improves moods, and might
even ease feelings of depression. DOSE:
Take 100 mg once, twice, or three
times daily.
* Resveratrol. Found in red grapes, red
wine, and Japanese knotweed, resveratrol
activates the age-slowing Sirt1 gene.
It might also rejuvenate the brain,
according to a recent study. Researchers
asked 46 middle-aged and elderly
men and women to take either 200
mg of resveratrol or placebos daily
for 26 weeks. By the end of the study,
people taking resveratrol had better
word recall, and tests showed they had
increased the number of connections
between brain cells. DOSE: Take at least
200 mg of resveratrol daily.
* B vitamins. In a study of 266
elderly men and women with MCI,
researchers found that a B-complex
supplement prevented the further
decline of the subjects’ ability to plan,
organize, and prioritize tasks. But
better results might be achieved by
combining B vitamins with omega-3s,
according to a study at Oxford
secondOPINION
*
University. The B vitamins slowed brain
atrophy (a hallmark of Alzheimer’s risk
and disease) by 40 percent, but only in
people who had high blood levels of
the omega-3s. DOSE: Opt for a highpotency B-complex supplement.
Ginkgo. Two recent medical journal
articles confirmed that Ginkgo biloba
extracts can improve memory and
cognitive function in people with
dementia. A standardized extract was
used in these studies. Ginkgo will likely
help with MCI and people whose dementia
is related to neurovascular problems.
DOSE: The ideal daily amount is 240 mg
of the EGb761 extract of ginkgo.
product
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Triple Action
Sharp Thought
Get Real Nutrition
Fermented
SuperJuice Brain
FOR ALZHEIMER’S PREVENTION, STRANGE IS GOOD
Huperzia serrata may sound more like a deadly virus than a brain-boosting supplement, but don’t
let the odd-sounding name scare you off. Fact is, the Huperzia serrata plant, which is also called
Chinese club moss, has been used in traditional Chinese medicine for centuries to treat everything
from inflammation to blood disorders. Research has shown that an extract of Huperzia serrata (Huperzine A) helps preserve levels of acetylcholine in the brain and acts as an antioxidant. Why
is it important to preserve acetylcholine? High concentrations of it are found in the brain and liver.
In the brain, this compound targets the frontal lobe—the area responsible for problem solving,
attention, and concentration—and works in a number of ways to boost brain power. Wakunaga
Kyolic Brain
Focus
Jack Challem, aka “The Nutrition Reporter,” is the best-selling author of more than 20 books on health and nutrition,
including The Inflammation Syndrome. Visit him on the Web at nutritionreporter.com.
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Delivering
a Good Gut Feeling
Stress, a new diet, or a rich meal can encourage
the bad bacteria in your gut to thrive, causing your
stomach to feel “off.”
Carlson Probiotics are designed to support digestive and
immune system health by introducing friendly bacteria
into the digestive tract to displace unfriendly bacteria.*
The entire Probiotics line is also acid and bile resistant, so
they can survive the harsh trip through the stomach and
small intestine without the use of chemicals or coatings.
And as an added benefit, Carlson Probotics are freeze
dried and room temperature stable, meaning they don’t
require refrigeration.
888-234-5656 | www.carlsonlabs.com
*This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.
homeopathicHEALING/
NATUR AL REMEDIES FOR COMMON CONDITIONS
*
Calm Restless Legs
Homeopathy can be extremely effective for
treating restless leg syndrome ///BY VIKAS SHARMA, MD
*
Do you have a tendency to twitch your
legs while sitting at your desk? Do you
rock your legs constantly while watching
TV? This seemingly trivial annoyance
may actually be a medical disorder.
Restless leg syndrome refers to a
condition whereby a person has an
irresistible desire to move the legs to
relieve discomforting sensations. Luckily,
homeopathic treatments can often
provide relief—without side effects.
*
Best Remedies for
Restless Leg Syndrome
The following homeopathic preparations
are known to help ease restless leg
syndrome. Use the remedy or remedies
(you can combine two or more of them)
that best match your symptoms.
* Zincum metallicum and Tarentula
hispanica: These homeopathic
remedies are best suited for people
whose symptoms—including weakness,
numbness, jerking, and/or twitching
of legs—are worse at night. They are
indicated when marked uneasiness
*
*
in the legs is present, and constant
motion of legs is needed to find relief.
If you find it impossible to relax and find
a comforting position for your legs at
rest, either of these remedies can help.
Medorrhinum: This remedy is the
appropriate choice if your legs ache
all night long and you have difficulty
keeping them still even for a moment.
Burning in the feet may be an accompanying symptom.
Rhus toxicodendron: This is a great
remedy for restless legs accompanied by
aching muscles or a crawling, tingling
sensation. It’s also useful if you have
a hard time keeping your legs in a
relaxed position at night after a day of
heavy exertion. Typically, rest worsens
symptoms, and constant motion of legs
provides relief.
Argentum nitricum and Causticum: These remedies offer relief for
restless leg syndrome resulting from a
sense of heaviness in the legs and rigid
calves. Argentum nitricum, in particular, provides relief when restless legs
cause rigid calves. Legs may feel heavy
like a log of wood. Causticum is ideal
for those who experience a twitching
sensation in the legs accompanied by
a sense of heaviness. There may also
be stiffness in the calf muscles and an
electric-shock-like sensation in the legs.
Ferrum metallium, Ferrum
phosphoricum, and China: These
remedies help relieve symptoms of
restless leg syndrome resulting from
depleted iron reserves of the body—a
common underlying cause of restless
legs. They can help you relax, keep
your legs still, and sleep soundly.
Kali phosphoricum: This is the
perfect homeopathic remedy for
restless leg syndrome characterized
by prickling or numbness in feet.
It also is one of the best remedies for
restless leg syndrome resulting from
peripheral neuropathy. Exhaustion
and fatigue are additional symptoms
indicating Kali phosphoricum use.
DO YOU HAVE RESTLESS LEG SYNDROME?
Check to see if any of these symptoms sound familiar:
* Compulsive or uncontrollable urge to move the legs to relieve unpleasant sensations.
* Uncomfortable sensations vary from a creeping, crawling, “pin-pricking” feeling to aching and
throbbing sensations.
* Symptoms tend to be worse when you’re at rest, especially in the evening/night when you’re
in a lying or sitting position.
* Movement, stretching, or walking relieves symptoms.
* Symptoms make sleeping difficult, resulting in drowsiness the following day.
Vikas Sharma, MD, who comes from a long line of homeopaths (his great-grandfather was a homeopath), has been practicing homeopathic medicine for more than 15 years.
Visit him online at drhomeo.com.
38
• APRIL 2016
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.
beauty’s
BRIGHTEST
Looking for a fresh glow,
a timeless fragrance, or
firmer skin? We can help!
Cut through the maze
of natural beauty and
personal-care products
on store shelves with this
guide to get-gorgeous
creams, serums, cleansers,
scrubs, shampoos, eye
shadows, and much more!
BY THE EDITORS OF BETTER NUTRITION
APRIL 2016
•
41
ANTIAGING
ACURE ORGANICS
HEALTH DIRECT
HEALTH LOGICS
Radical Wrinkle
Complex
AminoSculpt
Sugar-Free Type 1
Collagen Peptides
BioCell Collagen
Type 1 collagen has
been clinically shown
to promote fuller hair,
firmer skin, and stronger nails, among other
benefits. We love this
mango-flavored liquid
form, which contains
a proprietary form of
collagen (CollaPure) .
It’s patented and
contains a highly
bioavailable matrix
of collagen and hyaluronic acid. Together,
these nutrients provide
the structural framework of healthy skin,
joints, tendons, and
ligaments.
Omega-7 Blend
With more than 190
bio-active compounds,
omega-3, -6, -9, and
skin-friendly omega-7,
this supplement nourishes your skin, hair,
and nails for beauty
from within. It’s made
with premium Himalayan sea buckthorn.
BATH & BODY
This antioxidant-rich
blend of organic
botanicals, amino acids,
and vitamins—including Chlorella Growth
Factor and argan
stem cells—works to
mend fine lines, fight
wrinkles, and promote
new cell growth.
SIBU SEA BERRY
THERAPY
AURA CACIA
J.R. WATKINS
LAVILIN
Shield & Hydrate Sweet
Almond + Cherry Seed Oil
Skin Calming Body Cream
72h Roll-On Deodorant
Formulated for sensitive skin,
this ultra-rich, fragrance-free
cream contains shea butter and
colloidal oatmeal to soothe and
calm dry, itchy skin. We love the
nongreasy consistency.
We put this natural deodorant
to the test, and it worked every
time. You won’t be disappointed. It’s aluminum-free
and made with rice starch, zinc
oxide, and antibacterial herbs.
Sweet almond oil is high in
omega-9s, and its rich consistency covers the skin to keep it
hydrated. Cherry seed oil locks
in moisture and is balanced in
omega-6s and omega-9s.
42
• APRIL 2016
NOURISH ORGANIC
NUBIAN HERITAGE
Skin Solve
Mango Butter Hand & Body Scrub
Moisturize and replenish your
skin with this innovative creamto-oil formula. It’s a quick-absorbing blend of shea, coconut
oil, sweet orange, and rose hip.
Want healthier-looking, smoother skin? Using an exfoliator is a great
way to get it, and we like this moisturizing and tropical-scented
sugar scrub. It’s made with mango butter, organic shea butter, and
nutrient-rich cocoa butter.
COSMETICS
BURT’S BEES
DEVITA
ECCO BELLA
Lipstick, Magenta Rush
Absolutely Whipped
Whipped Crème Foundation
FlowerColor Eyeshadows
Light and creamy, this “whipped”
mineral makeup offers seamless
and full coverage. Ingredients
include brightening pigments
and age-defying Tripeptide-5.
Gluten-, talc-, and cruelty-free,
these vibrant eyeshadows come
in an array of shades and styles,
including “shimmer” shades for a
fresh glow. Try Star FlowerColor
Shimmer for a summery look.
DR. KING’S NATURAL MEDICINE
QUANTUM HEALTH
SALCURA
Scar Remover
Super Lysine+ ColdStick
Scars can make you feel selfconscious. This natural formula
helps reduce the appearance
of scars using homeopathic
remedies. Use for three to six
weeks for best results.
Reduce healing time and
symptoms of cold sores and
moisturize your lips at the same
time. This popular product
contains the amino acid lysine,
which has been shown to target
the cold sore virus.
DermaSpray Intensive
Natural Skin Nourishment
Whether you have dry skin or
a skin condition like eczema or
psoriasis, this soothing spray
works almost immediately to
calm inflamed skin and infuse
it with moisture.
HAIR
HEALTH & BEAUTY ESSENTIALS
These full-coverage lipsticks
come in 14 shades and are made
with nourishing ingredients like
moringa and raspberry seed oils.
We love Magenta Rush, a flattering shade for most complexions.
DESERT ESSENCE
Island Mango
Shampoo &
Conditioner
Made with deeply
moisturizing
mango butter,
this paraben-free,
color-safe duo
is best suited to
dry hair. We love
the fresh tropical
scent.
44
• APRIL 2016
GIOVANNI
Nutrafix Hair
Reconstructor
This nourishing
deep conditioner
re-energizes
tired, damaged
hair, encourages
thickness and
volume, and
fills in porous
hair with rich
proteins.
HERBATINT
NATURE’S GATE
NEW NORDIC
Permanent
Haircolor Gel
Biotin +
Bamboo
Enriching
Shampoo &
Conditioner
Hair Volume
Looking for natural hair color? We
found one that
we think you’ll
love—it covers
grays and leaves
hair shiny and
smooth. 5N Light
Chestnut (shown
here) is one of
the most popular
shades.
This pair can’t
be beat for
volume. Biotin, a
B vitamin known
to promote
thicker hair, and
bamboo, rich
in silica, impart
natural volume
and bounce.
Support normal
hair growth with
this nutrient-rich
formula—trace
minerals, apple
extract (a source
of vitamin B2),
zinc, biotin,
horsetail (rich
in silica), and
other ingredients
provide extra
nourishment
for hair.
Fall asleep quickly
wake up refreshed
When you don’t sleep well, it’s hard to be at your best.
At Source Naturals®, we’ve been helping people sleep better for over 20
years. Unlike other sleep products, Source Naturals Melatonin works
like the melatonin produced naturally by your brain, to help
you fall asleep quickly and wake up refreshed. It acts
synergistically with your normal melatonin
levels, which regulate your sleep-wake
cycle. When you sleep well, your body
repairs and renews the wear and tear from
the previous day’s activities. This helps you
function well and feel your best the next
day. Your long-term mental and physical
health also benefits. For occasional
sleeplessness, let Source Naturals
Melatonin help you sleep better and wake
up ready for a great day.*
The #1 melatonin brand 1
Choose your personal sleep solution.
1 mg
2 mg
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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
www.sleepsourcenaturals.com
© 2016 Source Naturals, Inc.
FACE
CLEANSERS
ALAFFIA
EO
ESSENTIAL FORMULAS
Skin Recovery Facial
Cleanser – Neem & Shea
Ageless Skin Care
Coconut Cleansing Milk
Dr. Ohhira’s Probiotic
Kampuku Beauty Bar
It’s the combination of moisturizing shea butter and antibacterial neem that make this
revitalizing cleanser a standout
for problem or acne-prone skin.
This gentle cleanser is made
with some of the most skinnourishing ingredients on
earth—mango seed butter,
hibiscus, and argan, pumpkin
seed, and coconut oils.
You can use this refreshing bar
soap on your face or body. It
leaves skin smooth and soft,
thanks in part to a unique
probitoic extract that includes
herbs and seaweed from Japan.
MOISTURIZERS
ANDALOU NATURALS
EARTH SCIENCE
WELEDA
Resveratrol Q10 Night
Repair Cream
Perfect Hydration
Oil-Free Moisturizer
Evening Primrose Age
Revitalizing Day Cream
This luxe, deeply moisturizing
cream combines fruit stem cells
to help slow signs of aging with
two powerful antioxidants—
CoQ10 and resveratrol.
Hydrate your skin without clogging pores or triggering a breakout with this lightweight cream.
Aloe, calendula, and chamomile
are the active ingredients.
Formulated for mature skin, this
intensely hydrating cream is
made with evening primrose oil,
rich in essential fatty acids. We
love the delicate floral scent.
MASKS & SCRUBS
46
• APRIL 2016
SERUMS
DERMA E
NOW SOLUTIONS
HYALOGIC
Purifying Daily
Detox Scrub
Moroccan Red
Clay Powder
Exfoliate dead skin
cells, impurities, and
pollutants with this
gentle scrub, which
can be used daily.
Marine algae and
activated charcoal are
the star ingredients.
Get an instant glow
with this detoxifying
face mask, ideal for
sensitive skin. Simply
mix 1 tablespoon
of the powder with
water and apply paste
to skin.
Pure HA Face
Serum with
Hyaluronic Acid
This serum is light and
nonoily, and it works
by improving the tone
and appearance of
skin by enhancing the
skin’s ability to retain
moisture.
MYCHELLE
DERMACEUTICALS
Remarkable
Retinal Serum
This silky serum delivers results—and it contains the most potent
nonprescription form of
vitamin A. Use for fine
lines, hyperpigmentation, and wrinkles
MEN
BIOMED HEALTH
Advanced Men’s
Bao Shi Restorative
Hair Nutrients
BULLDOG
SKINCARE FOR MEN
Original Moisturizer
VERMONT SOAP
YOUTHEORY
Spicewood Organic
Deodorant
Men’s Collagen
Advanced Formula
The masculine scent
is reminiscent of Old
Spice but not overpowering. The combination of coconut oil,
cornstarch, rosemary
extract, and essential
oils work to keep you
smelling great all day.
This contains types 1,
2, and 3 collagen to
help counteract the
effects of aging. It
replenishes collagen,
and revitalizes hair
and skin. It’s also
great for tendon and
ligament health.
The company’s tagline
says it best: Bulldog
is man’s best friend.
It’s packed with eight
essential oils, cocoa
butter, aloe vera, and
avocado oil to help
nourish and rehydrate
the skin.
ALBA BOTANICA
ANNEMARIE BORLIND
RESERVEAGE NUTRITION
REVIVA LABS
Fast Fix for
Undereye Circles;
a Pimple; Puffy
Eyes; and Thin Lips
Beauty Pearls
Plant-Based
Support
Collagen Builder
Ultra-Potency
Vitamin C+
Antioxidant Serum
with Emblica
NEW
This blend of saw
palmetto, vitamins,
minerals, and Chinese
herbs is one of the
best we’ve seen for
promoting natural hair
growth.
ORAL CARE
They’re all made with
natural ingredients such
as apple and white lily,
and they work quickly
to address top beauty
concerns—dark circles,
pimples, puffy eyes,
and thin lips. They’re
small enough to stash
in your makeup bag
and great for travel.
48
• APRIL 2016
These innovative
serums—made with a
complex of hydrating
botanical caviar, or
“pearls”—are customized to offer advanced
protection for skin of
all ages and types.
Choose from AntiPollution & Sensitive
Serum and Anti-Pollution & Regeneration
Serum.
BOTANIQUE BY
HIMALAYA HERBAL
HEALTHCARE
Neem & Pomegranate Toothpaste
Three herbs make
up this terrific-tasting
toothpaste—neem,
pomegranate, and
triphala. There’s no
gluten or SLS, and the
formula is sweetened
with gum-healing
xylitol.
Support your body’s
collagen production
with targeted agedefying nutrients,
namely vitamin C,
amino acids, white tea
extract, and ceramides—the hot new
beauty ingredient for
smoother, softer skin.
This new serum has
a lot going for it—
high-potency vitamin
C ester; vitamin E;
CoQ10; the antioxidant
SOD; berry extracts;
and Emblica, an extract
of the antioxidant-rich
plant Indian gooseberry. Use for freeradical protection and
skin retexturizing.
NATURE’S ANSWER
PerioBrite Complete
Oral Care Natural
Mouthwash
We love this greattasting mouthwash.
It was formulated by
a dentist and boasts a
blend of antibacterial,
cleansing herbs, as
well as CoQ10, folic
acid, and other
nutrients for gum
health.
!
t
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• BCM-95® Curcumin used in
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You
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When it’s your health, count on CuraMed !
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† Occasional inflammation due to exercise or overuse †† SPINSscan Other Herbal Formula Subcategory Product Item Rank, data ending 12/27/15 ^ Five hundred 500 mg capsules ^^ Ten 500 mg capsules
*THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE.
SCENTS
SUNSCREENS
HOME HEALTH
PACIFICA
Vanilla Blossom
Aromatherapy
Flower Water
French Lilac
Spray Perfume
This leaves a delicate
scent on your skin after
a bath or shower—
one that’s not
overpowering or too
perfume-y. The warm,
enticing fragrance
comes from natural
essential oils. Try misting on bed linens too!
It’s a fresh, fun
fragrance that can
be layered for more
or less intensity. A
blend of essential oils
includes lilac, ylang
ylang, and subtle notes
of citrus—perfect for
spring. And as one
staffer remarked, “no
perfume headache.”
BADGER
STREAM2SEA
SPF 30 Tinted Zinc
Oxide Sunscreen
Cream
Sunscreen Sport
SPF 30
This is one smart
mineral sunscreen—
it provides broad-spectrum protection and
also supplies
antioxidants from green
tea, tulsi, wakame, and
olive leaf. Best of all:
it’s eco-conscious and
biodegradable.
SUPPLEMENTS
We love the sheer
mineral tint on this
sunscreen, which
blends with most skin
tones and helps offset
the whitening effects
of zinc oxide. Bonus:
no added fragrance.
50
• APRIL 2016
BIO NUTRITION
CARLSON
Collagen Beauty Tea
Biotin 5000 mcg
DIAMOND HERPANACINE OF PA
Herpanacine Skin Support
It’s a beauty supplement and a
delicious tea in one. This spicy
and sweet Orange-Chai tea
delivers collagen with each sip
for healthier hair, skin, and nails.
Plus, the used, chilled tea bags
are great for de-puffing eyes!
Take your beauty regimen to
the next level. This B vitamin is
key to gorgeous hair, skin, and
nails—and this formula delivers
just the right dose at 5,000 mcg
per capsule.
This skin formula has been
around for years and has a loyal
following for good reason—it
works! This genius blend of
herbs and nutrients has been
known to clear up even
stubborn acne.
FLORA
NATURAL FACTORS
NEOCELL
CircuVein
BioSil Hair, Skin, Nails
This has been shown to make
varicose veins virtually disappear in a few months. Its secret
is a concentrated blend of citrus
bioflavonoids that reduce swelling and inflammation.
It’s one of the best beauty
secrets around for fuller hair,
smoother skin, and stronger
nails. It’s clinically proven to
help the body generate collagen, keratin, and elastin (and
users rave about it!).
Derma Matrix
Collagen Skin Complex
Here’s what your dermis is
thirsty for—skin-plumping
collagen, hyaluronic acid,
and vitamin C. Your skin will
drink it in! Plus it mixes easily—
zero clumps.
Natural
remedies
for radiant
and clear skin
BY MICHELE BURKLUND, ND
52
• APRIL 2016
W
ho doesn’t want gorgeous, glowing skin? Many
people associate a radiant complexion with good
overall health, and they’re right.
The skin is the largest organ in the body, covering
22 square feet, on average. In addition to providing the
body external protection, skin has a variety of functions,
including removing waste through the pores, supporting
vitamin D production, and giving the sense of touch.
The skin also acts as a mirror for overall health. Have you
ever noticed dark circles under your eyes when you don’t
get enough sleep, blemishes cropping up when you’re
stressed, or dull, dry skin when you aren’t eating right?
That’s the skin providing a physical manifestation of what’s
happening within your body. In fact, a study published
in Dermato-Endocrinology found a clear link between
nutrition and the skin’s condition, which demonstrates the
direct impact of supplementation and diet on the health
and appearance of the skin. Here’s your guide to get
glowing by nourishing the skin from the inside and out.
The Seed Rotation Diet
Think that your hormones might be out of harmony? A hormone imbalance can cause
a variety of symptoms, including dry or oily skin along with acne. Here’s a little-known
approach that can gently, but effectively, help balance hormones: Focus on seeds that
promote, support, and metabolize estrogen and progesterone during specific days of
your menstrual cycle.
On days 1–14 of the cycle (or from the new moon to the full moon), focus on
flax and pumpkin seeds for an optimal estrogen balance. Flax seeds pack a double
punch because they’re rich in omega-3 fatty acids that provide the building blocks for
hormones, and also contain lignans, which help the body bind excess estrogen. Pumpkin
seeds are high in zinc, which supports the pathways of progesterone production.
From day 15 until menstruation (or from the full moon to the new moon),
integrate ground sunflower and sesame seeds for optimal progesterone balance.
This wonderful combination contains lignans, zinc, essential fatty acids, and
selenium, which balances the hormones while supporting liver detoxification.
Take one or two tablespoons of ground seeds daily (grinding helps
increase their bioavailability), mix them into a salad, add seeds
to a smoothie, or sprinkle them over veggies.
Product Recommendations: From NOW Foods: Certified Organic Flax Seeds;
Raw Pumpkin Seeds; Organic Sesame Seeds; and Raw, Unsalted Sunflower Seeds
APRIL 2016
•
53
Everything Under the
SUN
We’ve got you covered
with 3 NEW clean and
clear additions to our
Sun Care family.
Want to really kick up your skincare
regimen? Add 1–2 Tbs. of coconut
oil to your diet, and also apply it to
your face to maximize the benefits
of this unparalleled superfood.
Coconut Oil
Looking for the perfect moisturizer
that also has the potential to fight acne?
Coconut oil penetrates deep into the
skin while also providing antibacterial
actions to battle blemishes. In fact,
a recent study published in the International Journal of Dermatology found
virgin coconut oil to be an effective
treatment for atopic dermatitis.
Coconut oil is unique compared
to other oils because it contains a
medium-chain fatty acid called lauric
acid, which—when converted into
monolaurin within the body—exhibits
antimicrobial, antibacterial, and antifungal
properties. A 2009 study published in
the Journal of Investigative Dermatology
concluded that lauric acid could be used
as an effective alternative to antibiotic
therapy for acne vulgaris.
Want to really kick up your skincare
regimen? Add 1–2 tablespoons of coconut
oil to your diet, and also apply it to your
face each evening to maximize the
benefits of this unparalleled superfood.
Raw, organic, virgin coconut oil is best.
Product Recommendation:
Barlean’s Organic Virgin Coconut Oil
FREE of Phthalates, Parabens, Sulfates,
Ureas, Artificial Fragrances and Colors,
Petroleum, GMOs and Gluten.
1% of MyChelle Sun Protection
Sales Proceeds Benefit
Learn more at mychelle.com
Gotu Kola
Rose Hip Seed Oil
Want to look younger without resorting
to harsh chemicals or invasive techniques? Gotu kola has been used for
more than 3,000 years in China, India,
and Africa as a panacea, but it never
quite gained notoriety in America. It’s
considered one of the best-kept secrets
in the beauty industry, a holy grail of
antiaging herbs that can help rebuild
collagen and decrease the appearance
of stretch marks.
Gotu kola contains a group of unique
active compound,s including pentacyclic
triterpenes, asiaticosides, madecassosides,
and asiatic acid that, together, promote
fibroblast proliferation and encourage
the synthesis of collagen. This helps to
improve the tensile strength of new skin
while also preventing the formation of
scar tissue. A 2013 study published in the
Advances in Dermatology and
Allergology Journal revealed that gotu
kola could be effectively used in the
treatment of photoaging skin, cellulite, and
stretch marks. It can be applied topically,
infused in a tea, or taken internally as a
tincture or capsule.
Are you looking for a gentle and natural
approach to fighting wrinkles? Rose hip
seed oil is nature’s secret ingredient for
a youthful glow. This unique oil is rich
in vitamin A and retinoic acid, which
has been proven to regenerate new skin
cells, reduce fine wrinkles, and improve
pigmentation and the texture of skin.
Often regarded as the natural alternative
to Retin-A, rose hip seeds nourish the
skin with essential fatty acids, vitamins,
and minerals. This amazing oil acts on
the cell membranes and supports the
keratin migration cycle to enable a faster
rate of skin cell regeneration. Apply the
oil to your face before bed and wake up
feeling rejuvenated.
Product Recommendation:
Eclectic Institute Fresh Freeze-Dried
Gotu Kola
Product Recommendation:
Aubrey Rosa Mosqueta
Rose Hip Seed Oil
Chaste Tree Berry
Do you tend to break out right before
menstruation? Low progesterone
could be the culprit. Chaste tree berry
is a popular herb used for hormonal
imbalances and premenstrual acne.
This magnificent purple plant is native to
the Mediterranean, but is now found all
over the globe in temperate climates. It
was first cited more than 2,000 years
ago by the Greek physician
Dioscorides as a treatment
for the wives of soldiers
to remain chaste while their husbands
were at war (hence the name). It works
by normalizing progesterone levels in
the body through the endocrine system.
Also known as vitex, chaste tree
berry has been shown to benefit many
common conditions for women, including
PMS, irregular menstrual cycles, and
menopause symptoms. It can be taken in
a tincture or capsule, or even sprinkled
on food to add a hint of a peppery taste.
Product Recommendation:
Bluebonnet Standardized Vitex Berry Extract
Burdock Root
Tired of battling problem skin? Burdock
root has long been used in traditional
medicine to treat many skin aliments,
including eczema, dryness, psoriasis, and
acne. This root supports the detoxification
process, increases circulation to the
epidermal tissues, and destroys harmful
bacteria and fungi.
Burdock root is highly regarded as
a “blood purifier” in Chinese medicine
for its ability to remove toxins from
the bloodstream while increasing the
output of urine. This versatile root can
be applied topically to problem areas,
taken in capsule or tincture form, and
infused in a tea. You can also juice the
fresh root with an apple.
Product Recommendation:
Nature’s Way Burdock Root
Have you ever woken up with a blemish on a very stressful day? It’s
not a coincidence, but a sign that your body is reacting to the stress.
Like physical health, emotional well-being is essential and can affect
the body in much the same way.
A study published in the Archives of Dermatology evaluated the
relationship between acne and stress among university students.
The study found that acne considerably worsened during exam time,
verifying that emotional stress from external sources has a significant
effect on skin health. Find ways to decompress through activities such
as exercise, meditation, or yoga. Indulge with a cup of chamomile tea
and relax while its anti-inflammatory properties soothe your skin.
56
• APRIL 2016
DIY Honey & Pumpkin Face Mask
Does your skin need a little pick-me-up?
Channel your inner alchemist by blending
honey and pumpkin together for a
refreshing mask. Pumpkins are loaded
with natural exfoliating acids, antioxidants, vitamin C, and zinc, all of which
translate to smoother and brighter skin.
Honey contains antibacterial properties
that help fight acne along with soothing
and moisturizing skin and decreasing
inflammation. Simply mix ¼ cup of
pumpkin (canned, unsweetened) with ½
teaspoon of honey and a hint of coconut
milk. Apply this luscious mask for 20
minutes and rinse.
Product Recommendation:
MyChelle Dermaceuticals Incredible
Pumpkin Peel
Michele Burklund, ND, graduated from the prestigious Bastyr University in Seattle. “I have no doubt that the power of natural healing can enhance anyone’s life at whatever stage or age they
are,” says Burklund, who specializes in helping neurological patients. Visit healthyfashionista.com to learn more about Burklund and read her entertaining and informative blogs.
$
4 OFF
TWEED
N
for
ERA
• APRIL 2016
relief
d more
V
BY
58
ral
u
t
a
an
S
B
I
IBS,
short for irritable bowel syndrome, is a medical conundrum because
symptoms vary, causes are unknown, and there isn’t any definitive, effective
conventional treatment. When patients detail their symptoms to a doctor, they are
likely checked for appendicitis, gallstones, tumors, an ulcer, Crohn’s disease, and ulcerative colitis. If none of these are the culprit, the diagnosis may be IBS.
“This very broad diagnosis of IBS doesn’t tell you more,” says Stephen Wangen,
ND, cofounder and medical director of the IBS Treatment Center in Seattle, and
Santa Monica, Calif. “Basically, your bowel irritates you and now you
know you’ve got a syndrome called ‘my bowel irritates me.’”
What Is IBS?
Digestive discomfort is technically
considered IBS when one or more of
these symptoms persists for several
months: diarrhea, constipation, gas,
bloating, or abdominal pain. With Crohn’s
and ulcerative colitis, there is damage to
the intestinal lining that can be detected
with a colonoscopy. While this isn’t the
case with IBS, the condition can be quite
debilitating, but there’s much that you
can do to alleviate the symptoms.
“I’ve taken care of a lot of patients
over the years with IBS and Crohn’s
and colitis,” says Josh Axe, DC, author
of Eat Dirt, “My diet for them has been
an all-vegetable and meat diet, for the
most part, cooked in a crock pot, and
it works great.” Here are his three steps
to digestive relief.
…
Rest your gut
“You want to do as much as you
can to make it easy on the digestive
system,” says Axe. With that goal in mind,
the least labor-intensive foods to digest
are bone broths and soups, made with
meat or poultry, vegetables, and herbs,
and cooked for a long time. (See our
Gut-Healing Chicken Broth recipe
at betternutrition.com.)
“When you cook something for
12–24 hours all together in one pot,
the enzymes, the foods, they all come
together as one,” says Axe, “It’s like
being on what’s called a mono diet,
where your body only has to work to
digest one thing and not all the complex
parts.” Traditional Chinese medicine,
he says, has recognized the value of
such dishes, calling them “one pot,”
for thousands of years.
Intermittent fasting is another way
to give your digestive tract a break.
For example, instead of spreading out
three or more meals during the course
of the whole day, try eating only at
noon, mid-afternoon, and around 6 pm,
without any snacks at other times.
This leaves about 18 hours without
any food entering your system.
†
Avoid the triggers
Each of us is unique in our
ability to digest various foods, but there
are some common ones that trigger
digestive problems for many people.
“Sugar feeds yeast,” says Axe, and can
lead to an overgrowth. Grains that are
not sprouted or fermented are also
notoriously difficult to digest.
One good choice is authentic
sourdough bread, because it’s made
with a starter culture—a mixture of
yeast and beneficial bacteria—that
ferments the grain and makes it
easier to digest. However, commercial
“sourdough” can be made with acidic
ingredients to produce a sour flavor
without fermentation. The only way to
tell if sourdough bread is real or fake is
to ask the baker or make your own.
Gluten is another common trigger,
but sprouted or fermented grains can
sometimes be well tolerated by people
who generally react badly to gluten.
Other common trigger foods include
dairy, eggs, and soy.
APRIL 2016
•
59
‡
Balance microbes
Antibiotics in medicines and
conventional meat and poultry—as well
as antimicrobial ingredients in tap water,
hand sanitizers, soaps, and body-care and
home cleaning products—kill off good
gut bugs and contribute to the overgrowth
of bad ones. To restore balance, Axe
recommends avoiding good-bug
killers, as well as getting probiotics
from fermented foods and supplements.
Gut-healing supplements include:
DIY Hand Sanitizer
To make your own hand sanitizer, Axe recommends
mixing pure aloe vera gel with tea tree oil, or essential
oil of lavender or myrrh—nature’s way of fighting
bad bugs without destroying good ones.
For more recipes and DIY remedies,
visit draxe.com.
Everyday Healing Habits
× Probiotics with multiple strains,
×
×
×
×
×
including soil-based organisms:
50–100 billion units daily.
L-glutamine: 2,000–5,000 mg daily.
Zinc: 30 mg daily.
DGL (deglycyrrhizinated licorice):
500–1,000 mg daily.
Formulas that contain a combination
of these ingredients and other herbs
that calm digestive inflammation, such
as slippery elm and marshmallow root.
Chamomile tea.
In severe cases of IBS or inflammatory
bowel diseases, Axe tells patients to
start adding probiotics by taking a
single teaspoon of sauerkraut juice
daily, and perhaps a quarter of the
usual dose of a probiotic supplement,
increasing the supplement each week
by one-quarter, to reach a full dose in
about four weeks.
“We’ve made an enemy of dirt and
germs and we’ve swung the pendulum
too far in one direction from where it
used to be a hundred years ago, when
lack of sanitation was the leading cause
of death worldwide,” says Axe. As a result
of an overly sanitized environment and
food supply, our digestion and immunity
suffer because we lack different types
of microorganisms, including good
bacteria, good viruses, and good fungi
that we should be exposed to in the
normal course of life.
Good viruses in our gut, called
phages, are even tinier than bacteria, but
powerful. They devour harmful bacteria,
helping to maintain a healthy balance.
Good fungi help to prevent overgrowth
of harmful fungi.
To correct the imbalance, Axe says,
we need to be exposed to beneficial
organisms in a variety of ways:
× Get a dog or cat and play with it.
You’ll share some good bugs.
× Walk barefoot outdoors for at least
×
×
×
×
5–10 minutes every day when
weather permits.
Swim in the ocean, the top source
of beneficial viruses. If you’re landlocked, swim in local lakes or rivers.
Eat raw local honey to be exposed to
beneficial local microbes and pollen
(unless you’re allergic to bee products).
Eat pesticide-free vegetables that
come from your garden or are locally
grown and not over-cleaned. Carrots,
for example, should not be peeled
and should retain imperfections and
natural dark specks. Wash them, but
don’t scrub or use vegetable washes,
as this will get rid of the beneficial
microorganisms that we really
should be eating.
Eat shiitake or other medicinal
mushrooms, with the stems.
Technically called acid reflux, heartburn is the symptom of partially
digested food regurgitating up the esophagus. To avoid it: Don’t rush or
multitask when you eat; chew food thoroughly; stop eating before you’re
full; have smaller, more frequent meals; and avoid foods that you know
trigger the problem. If that doesn’t do the trick, instead of antacids or
drugs, try one or more of these natural remedies:
•
•
•
60
• APRIL 2016
Before meals, drink a tablespoon of apple cider vinegar mixed in water.
Take chewable DGL (a specific form of the herb licorice) a few times a day.
Take digestive enzymes with meals.
At the same time, avoid substances
that kill off beneficial organisms:
× Use antibiotics and other
pharmaceutical drugs only when
they are medically necessary.
× Eat antibiotic-free (preferably
organic) meat and poultry.
× Don’t drink tap water, because
chlorine and fluoride kill good bugs.
× Replace products containing chemical
antimicrobial ingredients—including
hand sanitizers, wipes, and body-care
and cleaning products—with natural
versions that contain essential oils.
“Germ warfare has backfired on us,”
says Axe, “And we need to bring good
dirt and good germs back into our lives.”
As a result of an overly sanitized
environment and food supply, our
digestion and immunity suffer.
How to Find the Right Physician
Underlying causes of IBS are unique to each individual, says Stephen Wangen, ND.
It could be a yeast overgrowth; imbalances in bacteria, fungi, parasites; or some type
of immune reaction causing inflammation. If you try various diets and supplements
but don’t get relief, it’s time to look for the right health professional.
“You want someone who feels that there is hope,” he says, “who knows
that there must be a cause, who’s going to be looking for what’s going on in you,
the patient, as opposed to just telling you ‘it’s always this.’” Wangen offers more
information at ibstreatmentcenter.com.
To find a naturopathic doctor near you, visit naturopathic.org.
Better Nutrition’s contributing editor Vera Tweed has been writing about nutrition, fitness, and healthy living since 1997. She specializes in covering research and expert knowledge
that empowers people to lead better lives. Tweed lives in Los Angeles.
kitchenMATTERS/
WHAT HAPPENS IN THE KITCHEN IS IMPORTANT
A Toast to Organic Wines
Organic wines have become increasingly popular
over the past few years. But how do they differ from
conventional wines? ///BY NEIL ZEVNIK
You have special house guests arriving, so
you scour the farmers market for organic
fruits and veggies, you head straight for
the organic cereals at your local grocer,
and you insist that your organic eggs
originate with happily pastured birds.
Even your bathroom soap is derived from
organic plant sources. Great!
But now you’re looking for something
to dazzle and delight. Can you do that with
an organic wine? And what exactly is organic wine? There’s only one ingredient in
wine—grapes. So if the grapes are organic,
the wine must be, right?
In truth, it’s not that simple, and it all
has to do with sulfites. Sulfites, or sulfur
dioxide, are naturally occurring chemicals
with antimicrobial and antioxidant
properties that allow them to function as
a preservative. In winemaking, sulfites
are traditionally added to allow wines to
age without becoming tainted.
So the much-debated question is: Even
if you have organic grapes, does adding
sulfites make wine nonorganic? Different
countries have answered this question in
different ways, and therein lies the confusion.
In Canada, Europe, and most other
winemaking countries, the “organic”
designation may be used for wines made
with certifiably organic grapes with
added sulfites, but there are modest
restrictions on the amount allowed.
When these wines are imported here,
however, their labels must adhere to
U.S. regulations for organic wine.
The Taste Test
In terms of body, finish, and other tasting
notes, organic wines have received mixed
reviews. There is much discussion and
dissension among winemakers and wine
lovers as to the quality of organic versus
traditional wines. You be the judge. Here
are some examples of wineries producing
top-rated organic wines and/or wines
made with organic grapes:
The Great Sulfite Debate
*
*
*
*
*
*
*
In order for a wine to bear the “organic”
imprint in the U.S., it must be free of
added sulfites and contain no more than
20 ppm of naturally occurring sulfites.
In addition to organic wines, you can
also find wines with the designation
“made from organic grapes,” which
means the wine contains up to 100 ppm
of sulfites; labels for these wines must
say “contains sulfites.”
Ultimately, buying organic wine
ensures that the farming methods used
to grow the grapes are in accordance
with certified organic standards. It’s
the amount of sulfites that affects the
labeling. Check the bottle for the USDA
seal for strictly “organic,” or any one of
several certifying agencies for the “made
with organic grapes” designation (see
“Decoding the Label,” right).
Korbel, California
Chateau Maris, France
Snoqualmie, Washington
Frey Vineyards, California
Robert Sinskey, California
Copper Mountain Vineyards, Oregon
Danny Seo Philosophy, California
BEST ORGANIC WINE RESOURCE
To learn more about organic wines, discover new wines and wineries, and get food-wine
pairing suggestions, visit The Organic Wine Journal online at organicwinejournal.com.
62
• APRIL 2016
DECODING
THE LABEL
A few designations
that you are most
likely to see on
natural wine labels:
“Organic”
These wines contain no added sulfites
and have no more than 20 ppm of
naturally occurring sulfites.
“Made with Organic Grapes”
The label must say “contains sulfites”
and the wine may contain up to 100
ppm of sulfites.
“SIP Certification”
Going a step beyond organic certification, a Sustainability In Practice (SIP)
Certification seal guarantees that growers implement a strict set of practices
to enhance the environmental and
social elements of their business.
“Biodynamic”
This term refers to a specific method of
farming and philosophical approach to
grape growing developed by Austrian
philosopher Rudolf Steiner in the
1920s. Wines that say “biodynamic”
on the label must meet strict standards of the Demeter Association, an
internationally recognized certification
organization.
kitchenMATTERS
SALMON WITH RED WINE &
TARRAGON SAUCE
Serves 4
Use a medium-bodied wine such as a pinot.
We like Frey Vineyard Organic Pinot Noir
from Mendocino, Calif., and Robert Sinskey
Los Carneros Pinot Noir from Napa, Calif.
1. Preheat oven to broil. Place salmon pieces
on baking sheet, and coat evenly with 1½
Tbs. of oil.
2. In shallow saucepan, cook shallot in
remaining ½ Tbs. oil until translucent,
about 2 minutes. Add wine, and bring
to a boil. Add vegetable stock, return to
boil, reduce heat slightly, and reduce
liquid by half. Turn off heat, add butter
and tarragon, and swirl pan until butter is
just melted. Keep warm.
3. Place fish in broiler, about 5–6 inches
from heat. Broil, watching carefully, until
just cooked through, about 3–4 minutes.
Remove to platter, drizzle with wine
sauce, and serve immediately.
per serving: 420 cal; 34g pro; 27g total fat (8g sat
fat); 1gm carb; 95mg chol; 150mg sod; 0g fiber;
0g sugars
*The salmon should be sliced horizontally to
make wide thin slices. Ask your fish guy to do this
for you if you’re not familiar with cutting fish.
LENTIL RISOTTO WITH LEEKS
Serves 4
Lentils pair beautifully with salmon and make
the perfect side dish for our Salmon with Red
Wine & Tarragon Sauce. These lentils also
make a great lunch with salad and crusty
bread. For organic sake wine, we like SakeOne Momokawa Junmai Ginjo of Oregon.
2 Tbs. olive oil
1 thick leek, white part only, halved, thinly
sliced, and rinsed
1 cup black Beluga lentils, rinsed
½ cup organic sake wine
1⅔ cups organic chicken broth (or more
if needed), heated
1 Tbs. grated Pecorino Romano cheese
¼ cup chopped fresh Italian flat-leaf parsley
1. In medium saucepan, heat oil over
medium-high heat. Add leeks, and cook,
stirring often, until translucent and slightly
charred, about 3 minutes. Add lentils and
cook, stirring constantly, about 1 minute.
Add sake, bring to a boil, and cook until
reduced by half.
2. Add hot broth ⅓ cup at a time, boiling
and stirring each time until liquid is almost
completely absorbed. Check lentils from
time to time for doneness; once they are
cooked through, but still firm, turn off
heat, stir in cheese and parsley, and serve.
per serving: 160 cal; 4g pro; 9g total fat (1.5g sat
fat); 9gm carb; 5mg chol; 180mg sod; 1g fiber;
2g sugars
Neil Zevnik is a private chef in Los Angeles who tends
to the culinary needs of the rich and famous; blogs
about food, nutrition, and the environment for The
Huffington Post; and volunteers with marine mammal
rescue whenever he can. Learn more at neilzevnik.com.
PHOTO: PORNCHAI MITTONGTARE; FOOD STYLING: LIESL MAGGIORE; STYLING: ROBIN TURK
4 6-oz. slices salmon filet, roughly
¼-inch thick*
2 Tbs. olive oil, divided
1 tsp. minced shallot
½ cup organic red wine
½ cup organic vegetable stock
1 Tbs. cold organic unsalted butter
1 tsp. minced fresh tarragon leaves
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asktheNUTRITIONIST/
ANSWERS TO YOUR FOOD QUESTIONS
Fructose: Friend or Foe?
Most of us get too much of this sugar,
which is found in sweeteners and
fruit. This can lead to bitter
health consequences
///BY MELISSA DIANE SMITH
Did You
Know?
Our bodies are designed
to process fructose when
it’s accompanied by fiber
and other nutrients in
whole fruit.
: I have been told that fructose is a healthy sweetener and that even
a:
people with diabetes should use it. I’ve also been told that some
people are dramatically limiting fructose intake to reverse disease
processes and protect health. What’s the deal? —Nancy S., Wichita, Kan.
Melissa
Diane Smith
is a trusted,
internationally
known journalist and
holistic nutritionist who
specializes in using food
as medicine. She is the
author of Going Against
GMOs, Going Against the
Grain, and Gluten Free
Throughout the Year. To
learn about her books,
long-distance consultations,
nutrition coaching
programs, or speaking,
visit her websites
melissadianesmith.com
and againstthegrainnutrition.com.
and drinks today, and our intake of
both has skyrocketed. Add to that the
amounts of fruits, fruit juices, smoothies,
and naturally sweetened foods, such as
cereals, that we consume, and our intake
of fructose has increased as a percentage
of both our caloric intake and of our
total consumption. Our current fructose
consumption has increased fivefold
compared to a hundred years ago, and
has more than doubled in the last 30
years. Unfortunately, high amounts,
especially in liquid calorie form, lead to
bitter health consequences.
Fructose in the Body
Years ago, some health professionals
recommended fructose for diabetics
because it doesn’t raise blood sugar levels
like so many other sugars. However,
we now know that because of the way
fructose is metabolized in the body,
excess fructose in the diet sets people up
for insulin resistance (the central feature
of type 2 diabetes), high blood triglycerides,
fatty liver disease, and more.
fructose and 45 percent glucose—not
very different from the 50/50 mix in
regular table sugar.
Our bodies are designed to process
fructose in its natural setting, when it’s
accompanied by fiber and other healthful
nutrients found in whole fruit. But because
of corn subsidies and sugar tariffs, HFCS
and sugar are added into countless foods
Fructose Basics
WHAT IS FRUCTOSE MALABSORPTION?
Commercial sweeteners and other
sources of carbohydrates, such as fruit,
contain varying degrees of the simple
sugars fructose and glucose. (One
exception to this rule is crystalline
fructose, a sweetener derived from
corn, that is 100 percent fructose.)
High fructose corn syrup (HFCS)
sounds like it should be 80–90 percent
fructose, but the most common kind of
HFCS used in soft drinks is 55 percent
Do you experience diarrhea, gas, bloating, abdominal pain, or other digestive symptoms after eating
fruit or honey- or agave-sweetened foods ? If you do, you could have fructose malabsorption.
This condition involves an impairment of absorption of fructose in the small intestine, allowing
excess fructose to pass into the large intestine, where fermentation causes intestinal distress. It isn’t
the same thing as small intestine bacterial overgrowth (SIBO) or FODMAPS intolerance (intolerance
to sugars in addition to fructose), both of which can cause similar symptoms.
If you suspect that you have difficulty absorbing fructose, avoid foods and drinks made with
sweeteners, as well as dried fruit, fruit juices, fruit smoothies, and fruit sauces. If your symptoms
improve, try avoiding fruit altogether or choose low-fructose fruit, such as berries and citrus fruits,
until you find a quantity of fructose that your gut can handle.
66
• APRIL 2016
Fructose does not stimulate insulin,
which in turn does not suppress ghrelin
(the “hunger hormone”), and doesn’t
stimulate leptin (the “satiety hormone”),
which means you can consume an
enormous amount of fructose calories
without your brain realizing that you are
full. So, you keep eating (or drinking) the
sweet stuff.
!
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asktheNUTRITIONIST
The fructose you eat goes right to your
liver, the primary organ that can metabolize
it. The liver then turns fructose into
triglycerides (a form of fat), which are
stored in the liver and also released into
the bloodstream. High blood triglyceride
levels are a serious heart disease risk factor.
Fructose is broken down in the liver
just like alcohol, and produces many of
the same side effects of chronic alcohol
use, including nonalcoholic fatty liver
disease and abdominal fat. Fructose
consumption over time also leads to
insulin resistance and elevated insulin,
which promote weight gain and are
underlying factors of type 2 diabetes,
metabolic syndrome, heart disease, and
many cancers. The metabolism of fructose
also leads to uric acid buildup, which
causes gout and increases blood pressure.
Plus, cancer cells thrive on fructose.
To put it simply, fructose, the sweet
component in sugar and other sweeteners,
is the primary cause of chronic
metabolic disease that kills us
slowly, according to sugar expert
Robert H. Lustig, MD.
Eating a Low-Fructose Diet
The lesson to take from all this is
pretty simple: To stop the dangerous
health effects of fructose overload,
you have to dampen your sweet tooth
and avoid fructose in your diet. Here are
some tips:
Low-fructose fruits include
clementines, grapefruit,
and pineapple
* Emphasize nonstarchy vegetables;
*
fructose-free, unprocessed meats, fish,
and eggs; and good fats, such as avocados,
nuts, and olive oil, in your diet.
Get to know your fruits. All fresh fruits
contain fructose, but some contain
much more than others. High-fructose
fruits include mangoes, grapes, pears,
and apples. Limit them in your diet.
Low-fructose fruits include strawberries,
*
*
*
*
raspberries, and blackberries; grapefruit;
clementines; lemons; limes; and
pineapple. While many people are
fine with 1–2 daily servings of these
lower-fructose fruits, some do best by
avoiding fruit altogether..
Stay away from dried fruits including
raisins, figs, dried apricots, dates, and
prunes; fruit juices; and fruit smoothies.
They seem healthy, but they’re
concentrated sources of fructose.
Also avoid sweetened drinks and
concentrated sweeteners, including
natural sweeteners. Many, such as
honey, agave nectar, and fruit juice, are
loaded with fructose. Train your taste
buds to like foods that aren’t sweetened
or that use sweet spices such as cinnamon.
Don’t be tempted to use artificial
sweeteners. Numerous studies show
that they increase weight gain and
worsen insulin sensitivity to a greater
degree than sugar. Plus, they can be
harmful in other ways. Many, for example,
are toxic to the nervous system.
If you feel you must occasionally use
a sweetener, experiment with stevia
and monk fruit (also known as Lo Han
Guo). But if you have insulin issues,
high blood pressure, high cholesterol,
or diabetes—or if you’re a sugar addict
or are overweight—it’s best to avoid all
sweeteners because even these alternatives sometimes can induce cravings.
Do you have a question for the nutritionist? We would
love to hear from you. Please email your questions to
[email protected].
How are we
HELPING YOU
STAY HEALTHY?
Complete our online survey for a chance to
WIN
1 OF ¸
$
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visit betternutrition.com/2016readersurvey
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Deadline for completed entries is August 31st, 2016.
THE SHOPPING MAGAZINE FOR NATURAL LIVING
healthyDISH/
RECIPE MAKEOVERS FULL OF MODERN FL AVOR
Orange Crush
Enjoy the classic combo of chocolate
and orange in a whole new—and
super healthy—way
///BY JONNY BOWDEN, PHD, CNS, AND JEANNETTE BESSINGER, CHHC
Last December, I was on a morning television show talking
about holiday eating. What’s better, the host asked, eggnog
or hot chocolate? I immediately went on a roll about cocoa’s
benefits for blood pressure, circulation, longevity, and even
fat loss. Real cocoa is a health food.
This special smoothie combines all of cocoa’s benefits with
protein, a host of antioxidants (including vitamin C, see “Featured
Nutrient,” below), and healthy fats from avocados. The avocado also
adds a surprisingly big fiber boost—one medium Hass
avocado contains about 10 grams of the stuff. —Dr. Jonny
NOTES FROM THE CLEAN FOOD COACH
You can find cacao powder in most natural food stores. You can also substitute cacao nibs
(pieces of whole, peeled cacao beans) for a little texture. Cacao powder is made by grinding the nibs into a paste and removing the waxy cocoa butter, leaving you with the most
concentrated chocolate flavor.
For this recipe, start with 1 tablespoon of cacao powder, and add more to taste for a richer
flavor (up to 2 tablespoons).
Vitamin C
This powerhouse vitamin is required for at least 300 metabolic functions in the body.
Without vitamin C, you can’t form new collagen, the main structural protein in connective
tissue, including the layer of skin known as the dermis. The body not only requires
vitamin C, it demands it for proper functioning of virtually every organ system.
Many studies suggest strongly that vitamin C benefits the body in numerous ways,
including providing protection from cancer, cardiovascular disease, and (maybe) the
common cold. It also helps fight environmental stressors such as pesticides and
toxins. And its immune-enhancing properties make vitamin C one of the most
useful nutrients for maintaining good health.
Can you get enough from food? That’s the eternal question.
You can certainly get enough to ward off scurvy, the
disease caused by a vitamin C deficiency. But that’s
a pretty low bar. I supplement with
vitamin C every day and recommend
it as good “health insurance.”
Experts disagree on the
optimum dose, but most
health professionals
recommend between 500
mg and 2,000 mg per day.
Serves 1
1 cup unsweetened chocolate almond
milk (try Blue Diamond Almond Breeze
Chocolate, or milk of choice)
Zest and fruit of ½ medium naval orange
(about 2 tsp. zest)
1 scoop chocolate protein powder
1–2 Tbs. organic cacao or cocoa powder
½–1 frozen banana or a few drops of liquid
stevia for extra sweetness, optional
½ cup ice cubes
Pinch sea salt
¼ medium ripe Hass avocado, peeled
Combine all ingredients except avocado in
high-speed blender, and blend until smooth.
Add avocado, and blend just until smooth
and creamy. Serve immediately.
Per Serving: 420 cal; 24g pro; 18g total fat
(5g sat fat); 46gm carb; 40mg chol; 460mg sod;
16g fiber; 15g sugars
Jeannette Bessinger, CHHC, is a certified holistic health counselor and recipe developer. Jonny Bowden, PhD, CNS, is a nationally known health, nutrition, and weight-loss expert. Bessinger
and Bowden have collaborated on numerous cookbooks, including The 150 Healthiest Slow Cooker Recipes. Visit them online at thecleanfoodcoach.com and jonnybowden.com.
70
• APRIL 2016
PHOTO (TOP RIGHT): PORNCHAI MITTONGTARE; FOOD STYLING: LIESL MAGGIORE; STYLING: ROBIN TURK
FEATURED NUTRIENT:
CREAMY CHOC-ORANGE SMOOTHIE
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•
71
quizWHIZ/
PUT YOUR KNOWLEDGE TO THE TEST
Earth Day: April 22
Around the world, millions of people join in Earth Day activities to raise
awareness of environmental problems and take action to create a better
future. Our planet needs help year-round, but April 22 is a great time to
get started. Meanwhile, take our quiz to see if you’re up to speed
on a few environmental facts. ///BY VERA TWEED
1. The first Earth Day was held on
April 22 in:
a) 1969
b) 1970
c) 1971
2. Earth Day was founded by Rachel Carson,
author of the New York Times bestseller,
Silent Spring, which set off a massive
environmental movement.
4. There are four major types of greenhouse gases produced by human activity
around the world. Which one accounts for
the majority of greenhouse gases today?
a) Carbon dioxide, also referred to as CO2
or simply carbon
b) Nitrous oxide
c) Fluorinated gases
d) Methane
7. In a year, the amount of carbon dioxide
absorbed by one acre of mature trees is
equal to the amount produced by driving
the average car for how many miles?
a)
b)
c)
d)
14,000
20,000
26,000
32,000
5. Which of these is reduced by trees?
a) True
b) False
4. a) Carbon dioxide makes up 76 percent.
6. If you want to use solar power in your
home, solar panels must be installed on
the roof.
ANSWERS
5. e) Trees reduce air, water, and urban
noise pollution.
a) Transportation, including cars, trucks,
ships, planes, and trains
b) Industrial operations such as factories
c) Production of electricity
d) Heating and air conditioning of residential and commercial buildings
Air pollution
Urban noise pollution
Water pollution
(a) and (c)
All of the above
6. b) In many parts of the country, anyone
who pays a power bill can buy solar,
wind, or other forms of renewable energy
through their local power company. To
find out more, visit the EPA’s Green Power
Partnership at epa.gov/greenpower.
3. Greenhouse gases, emitted when fossil
fuels are burned, trap heat and make the
planet warmer. In the United States, the
top source of greenhouse gases is burning fossil fuels for:
a)
b)
c)
d)
e)
7. c) 26,000 miles.
a) True
b) False
3. c) Production of electricity generates
31 percent of American greenhouse
gas emissions, the largest share. About
two-thirds of our electrical power comes
from burning fossil fuels, mostly coal and
natural gas. Transportation generates 27
percent of greenhouse gases, followed by
industrial operations, with 21 percent.
72
• APRIL 2016
1. b) 1970.
To learn more and join in or start Earth
Day activities in your community, visit
the Earth Day Network at earthday.org.
2. b) The publication of Silent Spring,
in 1962, was a breakthrough event in
igniting environmental consciousness and
activism. Rachel Carson continues to be
an icon of the environmental movement,
and after her death at the age of 56 in
1964, she was awarded the Presidential
Medal of Freedom. However, Earth Day
was founded in 1970 by Gaylord Nelson,
a U.S. Senator from Wisconsin; 20 million
Americans take part in rallies calling for a
sustainable environment. In December of
that year, the Environmental Protection
Agency (EPA) was established.
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