powerful vitamins for VISION HEALTH /// PMS DETOX: Stop Feeling So Bad Every Month!

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 MAY 2015 | betternutrition.com

fresh & light!

Easy, Slimming Recipes for Spring
(like our Fabulous Wild Mushroom & Asparagus Frittata)

THE COLLAGEN
CRAZE
Experience the
Ultimate Beauty
& Health Boost

BLACK SOAP
BENEFITS
Clear Up
Your Complexion
& Soothe
Irritated Skin

THE
MIGRAINE
CURE?
The Herb That
Works as Well
as Drugs
A WOMAN‘S
+
BEST DIET
TAKE A HIKE! Discover the Key
Why Being Out in Nature to Feeling Amazing
Is Essential to Health Every Day, p. 50
A Natural
mykind Organics vitamins are Certified USDA Organic,
BEAUTY.
Non-GMO Project Verified, made from more than
30 whole foods, fruits and vegetables.

and could not find one that I would take, let alone recommend to anyone. I was surprised they
didn’t exist and went looking for a partner to create them.
I teamed up with Garden of Life because we share the same vision of bringing the highest-quality
vitamins (unlike many that are derived from petroleum chemicals and synthesized in labs)
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I wanted to take a multi from the same types of organic, nutritious foods I eat in my daily diet.
I didn’t want a bottle of chemical isolates dressed up with organic fluff. The multi that I wanted
to take didn’t exist, so that is why we created mykind Organics.”

Alicia Silverstone
Actress , NY Times Best-Selling Author, Health Advocate

Empowering Extraordinary Health®

contents | MAY 2015 / VOLUME 77 / NUMBER 5

Cool and Cream

yR
asp
FEATURES DEPARTMENTS

36 Do-It-Yourself
Healing Elixirs
A selection of beneficial brews
made from herbs, flowers, and other
potent ingredients that can help
increase stamina, promote sleep,
boost immunity, rid your body of
toxins, and more.
44 Ultimate Eye Health Guide
Vision problems don’t have to be
a natural result of the aging process.
With the right combination of diet
and supplements, you can keep your
eyesight sharp for years to come.
50 A Woman’s Best Diet
A healthy diet is the first step in feeling
and looking your best. But how do you
find the right one for you? Weight-loss
specialist Tammy Post, DO, offers her
advice for developing the perfect
customized eating plan.
10 TREND WATCH
New Life Hiking Spa
Need to get away from it all? Consider
a retreat center such as New Life Hiking
Spa in Vermont where fitness activities
are balanced with fun and relaxation.
16 HOT BUYS May Daze
New products: Targeted pain relief;
synergistic help for menopause
symptoms; delicious iced coffees and
creamers; beauty-boosting serums; and
the benefits from superfruit graviola.
18 CHECK OUT The Youth Connection
When it comes to healthy aging,
collagen may be the key.
22 ASK THE ND SOS for PMS
How to get your hormones back in
balance and say goodbye to intense,
uncomfortable periods.
28 HOMEOPATHIC HEALING
Allergy Rx
Do conventional antihistamines leave
you sluggish and groggy? Give these
err b
yD
ou
b le -
Gin
ger
Fool,
p . 58
32 SECOND OPINION
Sweet Relief for Migraines
New research shows that ginger may
work as well as prescription drugs for
treating debilitating headaches.
34 NATURAL BEAUTY African Black Soap
Made by tribal women for thousands of
years, black soap is excellent for sensitive,
irritated, and/or acne-prone skin.
56 KITCHEN MATTERS
Composting: Get Back to Basics
Great for your garden—and the
environment—this old-fashioned
method of waste “disposal” is easier
than you might think.
59 SHOPPING CART Product Spotlight
Six stellar supplements that are at the
top of our shopping list right now.

COVER PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: LIESL MAGGIORE; PROP STYLING: ROBIN TURK
natural remedies a try.
60 HEALTHY DISH
Healthy Mexican at Home
Three words describe our lightened-up
Cinco de Mayo Enhciladas: easy, cheesy,
The New and comforting!
Secret for
Slimming
Down
Known for its
potent antioxidant
properties, alpha-
lipoic acid (ALA)
may also help
you shed excess
weight. Get the
scoop on p. 10.

4 • MAY 2015
 Controlled delivery?
Hour after hour support?
Stomach acid protection?
Once daily?

THERE’S A NAME FOR A PROBIOTIC

THAT HAS ALL THAT.

When it comes to digestive and intestinal health, PROBIOTIC CD™ really has it all.
It features an advanced technology called BIO-tract® that releases probiotics into your intestinal tract continually
throughout the day. And, because Probiotic CD™ delivers controlled delivery hour after hour... once a day is all you need.
With 12 billion bioactive microorganisms^ from 10 beneficial cultures, Probiotic CD™ helps you keep your digestive,
intestinal and immune health in balance.* When it comes to having it all... one name says it all: Probiotic CD™.*

Available at health, natural food and vitamin specialty stores.

*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.

BIO-tract ® is a registered trademark of Nutraceutix, Inc. U.S. Patent Nos. 6,627,220, 7,150,623 & 8,007,777
^At Time of Manufacture. ©2015 American Health, Inc. | 15-AH-1016 www.AmericanHealthUS.com
editor’s note
YO U R G U I D E T O N AT U R A L L I V I N G

Editor in Chief Nicole Brechka

Creative Director Rachel Joyosa
Executive Editor Jerry Shaver

LET’S HEAR IT FOR HERBS Assistant Editor

Copy Editors
Beauty Editor
Research Editor
Elizabeth Fisher
James Naples, Ann Nix
Sherrie Strausfogel
Sam Russo, ND, LAc
Contributing Editor Vera Tweed

O ne of the first conferences I attended as a magazine editor was called

Medicines From the Earth. It was botanical symposium for herbalists and
naturopaths at a large camping lodge in the mountains of North Carolina (just
Contributing Designer Rachel Pilvinsky

Contributing Writers Jeannette Bessinger, CHHC,

Jonny Bowden, PhD, CNS,
Kim Erickson, Helen Gray, Emily A.
Kane, ND, LAc, Michael T. Murray,
outside beautiful Asheville, N.C.). The presenters seemed so excited to review ND, Lisa Turner, Neil Zevnik
and debate new research on medicinal plants and share case studies. What struck Production Director Cynthia Lyons
Production Manager Mark Stokes
me most was practitioners’ vast knowledge of plants and their passion for the
Business & Editorial Offices 300 N. Continental Blvd.,Ste. 650
healing abilities of herbs. El Segundo, CA 90245
310-356-4100
I left there inspired and curious about herbal therapies. I started taking St.
John’s wort for PMS-related depression (which really works, by the way) and Vice President, General Manager Kim Paulsen
kpaulsen@aimmedia.com kpaulsen@aimmedia.com
milk thistle for liver and gallbladder health. I still take these two herbs daily and Group Publisher Joanna Shaw
try different ones all the time. Turmeric is something I added more recently to 800-443-4974, ext. 708 jshaw@aimmedia.com

help reduce inflammation and prevent Alzheimer’s. (As a side note, see p. 22 for Associate Publisher Bernadette Higgins
561-362-3955 bhiggins@aimmedia.com
information on relieving PMS naturally.)
Midwest Ad Manager Lisa Dodson
One thing I learned quickly about herbs is that you get what you pay for in 800-443-4974, ext. 703 ldodson@aimmedia.com
most cases. This past February, for instance, the New York State Attorney General West Coast & Mountain Ad Manager Cindy Schofield
310-456-5997 cindyschofield@earthlink.net
announced that four major retailers (Walmart, Walgreens, Target, and GNC) were
National Food Sales Director Gloria Biscardi
selling store-brand herbs made with cheap fillers—powdered rice, beans, peas, 310-356-2247 gbiscardi@aimmedia.com
wild carrots, and other non-medicinal ingredients. DNA testing on these products Retail Development Group 142 Butterfly Lane
Louisville, KY 40229
revealed that four out of five formulas had no actual herbs in them. Ginkgo, ginseng, 800-443-4974, ext. 703
echinacea, saw palmetto, valerian, and St. John’s wort were among the herbs tested. Fax: 317-536-3708

In this case, the New York State Attorney General used DNA barcode technology Director, Retail Development and John Potter
Custom Marketing jpotter@aimmedia.com
to test the herbal products. According to Mark Blumenthal, founder and executive 800-443-4974, ext. 702
jpotter@aimmedia.com
director of the American Botanical Council, additional testing methods should have
National Sales Representative Jamie L. Trevillyan
been used to confirm the results. “DNA barcode testing often cannot determine the 800-443-4974, ext. 701 jtrevillyan@aimmedia.com
jtrevillyan@aimmedia.com
identity of botanical material if it’s been extracted, or if the material has been sub-
Business Development Kim Erickson
mitted to a prolonged heat treatment,” says Blumenthal. “So, if any of the products 702-219-6118 kerickson@aimmedia.com
tested were extracts—e.g., ginkgo, and possibly the St. John’s wort products—then Digital Advertising Ron Goldy
Operations Manager rgoldy@aimmedia.com
it’s understandable why they got a negative finding.” Blumenthal adds that testing rgoldy@aimmedia.com
of this sort must be run by people who are experts in evaluating plant materials. Accounting & Billing Yolanda Campanatto
Herbs are complex and mysterious. Ethical manufacturers and true herb lovers 310-356-2248 ycampanatto@aimmedia.com

know this and apply it to their formulation processes. The best advice? Don’t shy Advertising & Retail Sales Mary Brahim
away from using herbs, but stick with companies that routinely test their formulas, Coordinator mbrahim@aimmedia.com
310-356-2272
use high-quality extracts, and offer therapeutic amounts of active constituents.
And give yourself peace of mind by shopping at health food stores for herbs and
other supplements—this truly is the best way to guarantee product quality.
To learn more about herb safety, please visit betternutrition.com Chairman & CEO Efrem Zimbalist III
Group Publisher & COO Andrew W. Clurman
to download a copy of our Guide to Buying & Using Herbs. Executive Vice President & CFO Brian Sellstrom
Executive Vice President, Operations Patricia B. Fox
Vice President, Controller Joseph Cohen



NBRECHKA@AIMMEDIA.COM
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Vice President, Research Kristy Kaus

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LOW-SUGAR SMOOTHIES RECIPES! BETTER NUTRITION, ISSN #0405-668X. Vol. 77, No. 5. Published monthly by Cruz Bay Publishing.
300 N. Continental Blvd., Ste. 650, El Segundo, CA 90245; 310-356-4100; fax: 310-356-4111. © 2015
Read our exclusive Skinny Smoothies Blog by Daniella Chace, MS, CN, on Cruz Bay Publishing. All rights reserved. Mechanical requirements and circulation listed in Standard
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 Imagine getting the benefit of a
whole growing season in one tablet
From a simple seed, planted in the ground with a little water, Here is what people just
nutrients from the soil, and a whole lot of energy from the like you have to say about
sun, comes the wholesome nutrition that sustains our lives. our testing processes:
Natural Factors farms are certified 100% organic. Our crops “I never would have
are fertilized with compost and nitrogen-rich sea plants, and imagined that there’d
are meticulously cared for by hand. No synthetic pesticides be so much technology
(or even permissible organic pesticides) are used – EVER! involved in maintaining
We have always been committed to growing non-GMO the qualities that are
organic seeds, as exemplified in the banner article on GMOs in the plants.”
called Seeds of Extinction that our founder wrote in 1985. In our state of the art laboratories, we
We have never grown anything GMO on Natural Factors farms. use “mass spectrometry” to test for over 400 substances.
We make sure to choose true “species” non-GMO seeds for Mass spectrometry can test at the molecular – even atomic –
our seedlings, and we participate in seed saving programs. level, detecting environmental pollutants such as pesticides,
herbicides and fungicides, as well as heavy metals and other
Here is what people just like undesirable substances.
you have said after visiting our
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non-GMO.”
The 100% organic, non-GMO
nutrient-rich plants grown
on Natural Factors farms are harvested at their peak and
immediately raw processed at our own facilities, using
our proprietary EnviroSimplex® method to retain the vital
bioenergetic vitamins, minerals, enzymes, phytonutrients
and antioxidants. We ensure the processing temperature
always stays below 118°F (48°C). The end result is raw
nutrition from whole plants, capturing all the vibrant energy
and goodness of nature.
Even when you grow certified organic non-GMO plants, it’s
important to test for GMOs and hundreds of other unwanted
contaminants. We excel at making sure that every possible
test has been conducted to ensure you receive the safest,
most beneficial products possible.

wholeearthsea.com
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The free bar does not apply to the boxes of Greens Protein Bars.
 trendwatch by Vera Tweed

WOMEN INFLUENCE
MEN’S FITNESS
A study of more than 3,200 middle-
aged married couples found that
women play a leading role in influ-
encing men’s fitness habits. Johns
Hopkins researchers met twice
with each couple, roughly six years
apart. When the women met the
recommended levels of physical
activity at the outset, their spouses
were 70 percent more likely to
do the same by the second visit;
but when the tables were turned,
women were only 40 percent
more likely to meet the recom-
mendations (at least 150 minutes
of moderate activity per week
or 75 minutes of intense activity). Nestled in quaint town of Killington, Vt.,
New Life Hiking Spa (shown here) offers Beg-
giner, Intermediate, and Advanced hikes. The
spa’s 2015 season is May 14–September 28.

FITNESS VACATIONS CAN BE AFFORDABLE

Have you ever yearned for a vacation that truly recharges, rejuvenates, and jumpstarts
a healthier way of living? Fitness spas are a great way to do it, but the rates can be
steep—more than $5,000 a week—unless you know where to look.
ANTIOXIDANT BOOSTS The winner in a recent Spas of America ranking of the Top 100, New Life Hiking Spa
WEIGHT LOSS
Alpha-lipoic acid (ALA), known for
(newlifehikingspa.com) in the Green Mountains of Vermont has been a popular destination
its antioxidant properties, has now
for more than 30 years, and is among the most affordable. Costs range from $225 to
been found to enhance weight loss.
$265 per night and include plenty of great meals and snacks (how does grilled salmon,
In a Spanish study, 77 overweight
fresh sautéed veggies, and wild rice sound?); a massage every three nights; guided nature
women followed a calorie-reduced
walks and hikes for all fitness levels; and a variety of other activities, including local
diet for 10 weeks with one of
sightseeing excursions, cooking classes, and as much time to yourself as you like.
these daily supplement regimens:
“The world is not a healthy place, and this is an oasis” says New Life founder Jimmy
300 mg of ALA, 1,300 mg of EPA
LeSage. “People use it as a refuge, to get healthy, and make a lifestyle change—and
(found in fish oil), a combination of
weight loss is a byproduct.”
ALA and EPA, or no supplements.
Those taking ALA lost, on average,
Recharge at Home
more than 15.5 pounds, compared
If a spa getaway isn’t in your immediate future, all is not lost. “Customize the essence
to about 11.5 pounds in the non-
of this into your individual lifestyle,” suggests LeSage. Start while grocery shopping,
ALA groups. EPA did not produce
by choosing lots of foods with high water content.
weight loss but increased levels of
leptin, the hormone that signals a
> Fill most of your cart in the produce section.
feeling of fullness after eating, and
> Next, shop the periphery for meat, fish, poultry, eggs, and a bit of cheese.
may help with weight maintenance.
> Finally, buy a small amount from the center of the store.
The study was published in the
journal Obesity.
For exercise, aim for 20 minutes of aerobic exercise on most days, to get your blood
flowing. Stretch daily, and strength train a few times a week. To explore spa options,
visit spasofamerica.com.

10 • MAY 2015
 trendwatch
It’s like a natural
safety net Hey Girlfriend,
for your family DITCH THE SODA!
A study of more than 5,500 girls between
the ages of 9 and 14, led by Harvard
Medical School, found that drinking sugar-
sweetened sodas lowered the age when
menstrual periods begin, regardless of
other lifestyle factors. The study, published
in Human Reproduction, found that drink-
ing more than 1.5 servings of sugary soda
daily lowered the age when periods start
by an average of 2.7 months. When men-
strual periods start one year earlier, risk for
breast cancer increases by about 5 percent,
so this soda effect would only slightly in-
crease such risk, but some girls drink larger
amounts of sugary soda. Diet soda and fruit
juice did not have the same effect.

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Inspired by nature
 trendwatch

GLUTATHIONE ENHANCES WORKOUTS

Supplementing with glutathione, an antioxidant also made by our

1 CUP
bodies, enhances the ability of muscles to use oxygen and reduces
fatigue during exercise, according to Japanese research published
in the Journal of the International Society of Sports Nutrition. In Eating just one cup of blueberries daily
can significantly improve the health
the study, 8 healthy men took either 1 gram of glutathione daily
of arteries and prevent high blood
or a placebo for two weeks, and exercised on a stationary bike for pressure from developing, according to
an hour each day. Those taking glutathione had less build-up of an eight-week study of premenopausal
lactate in muscles, and experienced less muscle fatigue. women at Florida State University. Those
in the study received either a placebo or
22 grams of blueberry powder, equiva-
lent to one cup of fresh berries.

HELP FOR
YOUR HAIR
63%
Men who use saunas 4–7 times a week
are 63 percent less likely to die of a
sudden, fatal heart attack, according to
research in Finland (where saunas are
NaturalLifest
yle popular), published in JAMA Internal
WINtN ER Medicine. Researchers followed 2,315
award
Produc
men between the ages of 42 and 60 for
nearly 21 years. They also found that
compared to one sauna session per
week, two to three lowered risk for a
sudden, fatal heart attack by 22 percent.
Spending 19 minutes or more in a sauna
per day produced greater benefits,
although the underlying mechanism

TURN UP for the benefit is not known.

THE VOLUME YOUR HAIR 12

Promotes healthy hair TABLET The number of food additives that the
Hair VolumeTM is the Scandi- non-profit Environmental Working Group
Provides nutrients for the hair follicles navian hair tablet that has has identified as the “dirty dozen”
because they pose serious risks, may be
Contains procyanidin B2 extracted gained much popularity in
banned in other developed countries,
from apples Europe. It helps nourish your and/or simply don’t belong in food.
hair from the inside and spe- Here’s the list:
Top seller in Europe! cifically contains an ingredient
from apples known to pro-
> Nitrites and nitrates
> Potassium bromate
mote hair follicle activity. See > Propyl paraben
WHAT OUR CUSTOMERS SAY: the rave reviews online and > Butylated hydroxyanisole (BHA)
“My hair started to look dull and thin. It try Hair Volume for yourself. > Butylated hydroxytoluene (BHT)
would shed so much that I got concerned. Available at participating > Propyl gallate
A friend recommended I try Hair Volume health food stores. For more > Theobromine
information, please call: > Secret flavor ingredients
and I am glad I did. It really worked for > Artificial colors
1-877-696-6734 or visit our
me. I love this product.”
website newnordicusa.com
> Diacetyl

 > Phosphate food additives
> Aluminum additives
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. Results may To download the EWG’s Dirty Dozen
vary. Testimonials are not proof of efficacy. To make sure this product is right for you,
always read the label and follow the instructions. Guide to Food Additives, visit ewg.org.
 HIGH-DOSE VITAMIN C: A SPECIAL
IMMUNE BOOST FOR SENIORS
High-dose vitamin C may help counteract the effect of aging on the immune system, according to a
Japanese animal study published in the British Journal of Nutrition. Researchers gave mice the daily
amount of vitamin C recommended in Europe, or 10 times that amount. They found that the higher
dose increased the number of immune cells, which typically reduce in number with age, increasing
risk from common infections such as the flu. The human equivalent of the high dose would be 1,000
mg of vitamin C daily. In the United States, the daily recommended amount is no more than 90 mg.

WILDER, FRESHER, BETTER

Why We Need
Enough Sleep
For years, scientists have known that too
little sleep is linked to diabetes and weight
gain, but now research led by doctors at
the University of Chicago is beginning to
shed light on how this works. A study of
19 healthy young men found that sleep
deprivation disrupts hormones that regu-
late metabolism and triggers an insulin
malfunction that leads to diabetes. After
four nights of sleeping only 4.3 hours, on
average, “Insulin action in these healthy
young men resembled what we typically
see in early stages of diabetes,” said lead
researcher Josiane Broussard, PhD.

Meanwhile, the National Sleep

Foundation recently issued these recom-
mendations for adequate amounts of
sleep per night, at various stages of life:

> Newborns (0–3 months): 14–17 hours

> Infants (4–11 months): 12–15 hours
> Toddlers (1–2 years): 11–14 hours
> Preschoolers (3–5): 10–13 hours
> School-age children (6–13): 9–11 hours
> Teenagers (14–17): 8–10 hours
> Adults (18–64): 7–9 hours
> Older adults (65+): 7–8 hours
From the icy cold, pristine waters of Alaska comes the
purest, freshest, wildest salmon oil on the planet.
Rich in Omega-3 EPA, DHA and DPA.
• Nature’s balance of Omegas 3, 5, 6, 7, 8 and 9
• Powerful antioxidant Astaxanthin
• Vitamin D3

CERTIFIED
hot buys | NE W & NOTABLE

MAY DAZE
A dazzling display of products for spring

Targeted
Pain Relief Plus
Redd Remedies Pain T4 is a
holistic formula that gives you
natural, fast-acting pain relief for
joints and muscles, as well as
helps you manage stress. Cur-
cumin C3 Complex, a patented
turmeric extract, supports a
healthy inflammation response
and protects healthy connective
tissue; corydalis supports the
flow of Qi; ashwagandha sup- Manage Menopause
ports a healthy stress response; Day and Night
and huang bai and cang zhu Ease symptoms of menopause
support healthy circulation after morning and night with Evalar
strenuous activity, overwork, or Menopause Formula AM-PM.
exercise. These synergistic formulas are
designed to be taken in the
morning and evening to help
reduce the symptoms associated
with menopause, including hot
flashes, moodiness, and insom-
nia. Black cohosh, wild yam,
red clover, L-theanine, and more
combine to support balanced
hormone levels, and promote
calm mood and restful sleep.
Evalar’s own farms harvest more
than 30 varieties of herbs, ensur-
ing the purest, all-natural, gluten-
free, non-GMO ingredients.
A Better Brew
Coffee and creamer just got
an upgrade. Califia Farms Cold
Brew Concentrated Coffee
has a smooth taste and less
acidity, and one 32-ounce con-
tainer makes 8 strong cups—or
choose flavored, ready-to-drink
options, available in Café Latte;
Double Espresso; Mocha; and
Pumpkin Spice Latte.
Almondmilk Creamers are
made with 100% almond
cream, and available in Original,
Pecan Caramel, Hazelnut, and
Vanilla flavors.
Beauty from the Sea
With tiny spheres of botani-
cal caviar (a macroalgae) from
the sea that melt into the skin,
Beauty Pearls from Annemarie
Borlind Natural Beauty give you
a radiant, younger-looking com-
plexion with three formulas: Anti-
Pollution & Moisture Serum
shields against environmental
stressors and provides moisture;
Anti-Pollution & Regeneration
Serum, which activates collagen
and elastin production, contains
polysaccharides that form a
protective shield on your skin;
and Anti-Pollution & Sensitive
Serum helps safeguard sensitive
skin against premature aging.

Great Graviola
Bio Nutrition Graviola (Annona muricata) Capsules, Liquid Extract,
and Tea give you three ways to reap the benefits of the graviola fruit,
which has been revered by the native people of Central and South Amer-
ica for thousands of years for both its unique flavor (like a cross between
a strawberry and a pineapple) and its health-promoting properties. And
modern scientists continue to explore its potential health benefits. The
packaging is eco-friendly, and the products are made in the USA.

16 • MAY 2015
 8
Inches Lost from Waist and Hips

SLIMit’s Meratrim®
7.2”
7
Placebo
6

4 3.6”
3 2.7”
2

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check out | GUIDE TO CUT TING - EDGE SUPPLEMENTS

THE YOUTH CONNECTION

From beauty benefits to pain-free joints, discover the one nutrient
that does it all when it comes to aging well |
by Vera Tweed

Y oung skin, joints, and bones share one

common characteristic: plenty of colla-
gen. As we get older, collagen levels gradu-
in the skin were measurably higher
after the first 6 weeks.
> Among 80 people with osteoarthritis
Nutrition, compared the effect of a
placebo or 3 grams of BioCell, taken for
6 weeks, on recovery from an extreme
ally decline, resulting in wrinkles, stiff or of the knee and/or hip, half took 2 weight-lifting routine. Both perfor-
achy joints, and weaker bones. But luckily, grams daily of BioCell while the others mance and objective tests showed that
supplements can help reverse this trend. took a placebo for 70 days. The study, with BioCell, there was significantly less
published in the Journal of Agricultural muscle damage and better recovery.
Why Care About Collagen? and Food Chemistry, found that after
Collagen gets its name from “kólla,” the the first 35 days, those taking BioCell UC-II Undenatured
Greek word for glue, because it makes up had significantly less pain and were Type II Collagen
connective tissue. Technically, it is a type able to be more active. A dozen studies have tested another pat-
of protein, making up about one-third of > Another study, published in the Journal ented form, undenatured type II collagen,
all proteins in the human body. It’s estimat- of the International Society of Sports known as UC-II. In both animals and
ed that there are approximately 29 differ-
ent types of collagen, but three of these,
types I, II, and III, make up between 80 and
90 percent of the total. Supplements gen- Brazilian
erally contain either type II collagen or a researchers
combination of types I and III. Some forms
are unique, patented formulations.
found that the
degree of aging
BioCell Collagen in women’s
A naturally occurring combination of
type II collagen, chondroitin sulfate, and
skin depended
hyaluronic acid, BioCell is a patented upon collagen
ingredient used in many supplement levels rather than
brands. Chondroitin is found in the cartilage
and lubricating fluid of our joints. Hyaluronic
chronological age.
acid is also naturally present in our bod-
ies and in skin, where it captures and
retains moisture that produces a youth-
ful, plumped-up appearance.
BioCell has been tested in more than
20 studies, for anti-aging skin benefits and
improvement in joints among older people
and athletes. These are some highlights:

> A study of 26 women whose skin

showed sun damage and signs of
aging tested 1,000 mg of BioCell daily,
for 12 weeks. The results, published in
Clinical Interventions in Aging, included
visibly moister skin and diminished
lines and wrinkles. Levels of collagen

18 • MAY 2015
 LIFE CHANGER
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humans, researchers have found that this
form can reduce pain and inflammation
in both osteoarthritis and rheumatoid
arthritis. And, it can relieve pain among
healthy people who experienced joint
discomfort when doing exercise.
Type I and III Collagen
The combination of types I and III
collagen (which occurs in nature) is
often referred to as collagen hydrolysate,
or hydrolyzed collagen, meaning that
the molecules have been broken down
into smaller ones for better absorption.
Another name is collagen peptides, and
some of these are patented forms of
collagen. The exact processes used to
produce types I and III collagen vary
among brands, as do uses of these terms.
Skin Benefits: Brazilian researchers
found that the degree of aging in skin of
COLLAGEN SHOPPING GUIDE
The different types of collagen are found as individual supplements and in formulas
designed for specific benefits. It’s best to take collagen on an empty stomach, first thing
in the morning. Here’s a cheat sheet for buying collagen supplements:
> FOR SKIN: BioCell (1,000 mg) or a skin-health collagen product, which may be combined
with hyaluronic acid to improve hydration.
> FOR JOINTS: BioCell (2,000 mg), UC-II, or a joint-health collagen product or formula.
> FOR BONES: Products containing KoAct.
women after age 60 depended upon lev- ly 6 months significantly reduced both
els of collagen, rather than their chrono- sports-related pain and arthritic pain.
logical age. In other studies, different col-
lagen hydrolysate supplements improved Bone Benefits: Animal studies have
skin elasticity among women age 35 or found that collagen hydrolysate improves
older, and one improved hydration. bone health for young and old. And, in
a study of 39 older women, a patented
Joint Benefits: Studies of both healthy combination of calcium and collagen
athletes and people over age 50 with (KoAct) was about three times as effective
joint pain found that taking a collagen as calcium plus vitamin D in reducing
hydrolysate supplement for approximate- bone loss during a one-year period.
Dr. Venessa’s Anti-Aging 3
Collagen Type I, II & III
was formulated by a
research scientist (Titus
Venessa, PhD, ScD). One
scoop mixes easily in water
or juice. Take on a empty
stomach for best results.
NeoCell Derma Matrix
Collagen Skin Complex,
which just hit store shelves,
undergoes a proprietary
micronization process
that allows the collagen to
instantly dissolve in water.
Reserveage Nutrition
Collagen Booster pairs
patented BioCell collagen
with youth-promoting
hyaluronic acid and
resveratrol from organic
French grapes.
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. She is the author of numerous books,
including Hormone Harmony and the User’s Guide to
Carnitine and Acetyl-L-Carnitine.
 When stress takes hold

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S O U R C E N AT U R A L S
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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.
© 2015 Source Naturals, Inc.
ask the naturopath | ANSWERS TO YOUR HE ALTH QUESTIONS

SOS FOR PMS

Natural help for intense periods | by Emily A. Kane, ND, LAc

Q: My PMS is getting more intense each month, especially the mood

swings and irritability. My chiropractor told me I needed to take supple-
ments that would help with methylation. What does that mean and what does it
have to do with my hormones?
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 health, including Managing
Menopause Naturally. Visit her
online at dremilykane.com.
—Jackie L., Virginia Beach

O ne of the reasons women live longer

than men is because they have a
built-in detoxification mechanism called
tion from a group of compounds known
as “halogenated hydrocarbons,” which
includes DDT, DDE, PCB, PCP, chlordane,
plastics, drugs, and chemicals. It’s time for
each of us to look more closely at making
a meaningful contribution to cleaning up
menstruation. As most of you know, our and more. These chemicals are hard the planet, and cleaning up our bodies is
genes really run the show. We are built for our bodies to break down, and are a great first step.
for reproduction, and this biological instead stored in fat cells. They’re known
imperative holds no matter our sexual to mimic estrogen in the body and are a PMS Is a Hormonal Disorder
or gender orientation. Women shed their major factor in estrogen-related health Keep in mind, PMS is a hormonal disorder.
uterine lining every month in order to problems such as PMS, breast cancer, and Hormones are fatty molecules; there-
prepare a fresh new nest for potential low sperm counts. fore, eating only good fats and avoiding
conception, over and over for about What to do about them? Well, we can’t chemicals that burden the liver (the organ
40 years. The rise and fall of estrogen force Dupont, Pfizer, Monsanto, and other most responsible for detoxifying bad fats)
and progesterone allows for ovulation corporate giants to stop making these will reduce symptoms of PMS. Good fats
and the building up of the uterine lining. substances, but we can vote with our come from vegetables, nuts, seeds, and
Hormones are fat-based molecules. All dollars and do our very best to stop buying cold-water fish.
reproductive hormones derive from the
most important lipid (fat) in the body— Women with PMS are often low in zinc, especially when
cholesterol. Human cell walls and nerve carb cravings are present. Zinc can also help reduce the
tissue, including the brain, are made
almost exclusively of fat. Fatty tissue, like production of prolactin, a stress hormone.
most living tissue, is composed mainly of
carbon molecules, but in fatty structures
the carbon is bonded in a special way
that renders the tissue water-resistant.
Most molecules are either lipophilic
(“love” lipids) or hydrophilic (“love” water).
Our bodies cleanse themselves largely
with water, but hormone and fat disruption
pose a threat because it is much more
difficult to cleanse our bodies of lipophilic
toxins. Water simply isn’t enough. PMS
comes in various forms with varying
causes, but the unifying theory is that
the menstrual process is impaired by any
extra toxic load in our bodies, such as the
burden that comes from lipophilic toxins.
You’ve probably heard about endocrine
disruptors. We’re currently living with
widespread environmental contamina-

22 • MAY 2015
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ask the naturopath

Do you have too much estrogen, a condition know as estrogen dominance? Heavier
bleeding, tender breasts, easier weight gain, water retention, anxiety, panic attacks,
and crying for no reason are all signs of estrogen dominance.
PMS often gets worse toward the end or panic attacks, crying for no reason, thus easier to “wash” out of the body
of the menstrual years, one reason being carbohydrate cravings, headaches, through the usual channels of urination,
that progesterone levels decline in the acne, cold sores, asthma attacks, sinus defecation, and sweating.
later part of the fertility years. Proges- congestion, and increased seizure rate. Methylation happens massively in the
terone is a progestational hormone that Taking natural progesterone can help liver, but also within every cell, and is a
supports the development of a viable balance all these crazy symptoms, but hugely important detoxification method
fetus. Estrogen builds the nest and so can cleaning up your lifestyle and utilized by all animals. Some of the most
promotes ovulation, while progesterone avoiding endocrine disruptors such as popular and widely available methyl
helps maintain the pregnancy for the du- soft plastics, chemicals, drugs, pesticides, donors include MSM, melatonin, CoQ10,
ration. Less progesterone equals relative and GMOs. carnitine, SAMe, methylated B12 (the label
estrogen dominance, meaning as women will say methylcobalamin), curcumin,
near menopause, they have a higher The Best Nutrients for and 5-MTHF (an easily absorbable type
estrogen-to-progesterone ratio than they Reversing Estrogen Overload of folic acid now found in most health
did earlier in life. The question was about methylation food stores.) Methyl donors, in a nutshell,
Estrogen dominance is characterized and what that has to do with hormones. enhance detoxification.
by more aggressive behavior, heavier Methylation (or adding a methyl group Food-wise, the brassica/cabbage family
bleeding, tender breasts, easier weight to a molecule) is one way to render most of veggies, as well as eggs, mustard, garlic,
gain, water retention, bloating, anxiety “foreign” substances more water-soluble, and onions, aid detoxification due to their

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* These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.
  
   
       
      
We’ve all faked a headache or used the excuse “I’m too tired” but the
truth is many of us really are too tired…too tired for a little romance, too
tired for exercise, and too tired to concentrate. Life is busy and trying to
juggle
j family and work can leave you feeling exhausted and run-down…
especially if you are iron deficient. Never mind the fact that those dark
circles under your eyes and pale skin can leave you feeling unattractive.
When going to bed early is your idea of a“good time”, it’s time for a change.

Iron deficiency affects

20% to 25% of the world
population,1 with iron-
deficiency anemia the
most common type

Reference
1
25% of anemia.

. McLean E, Cogswell M, Egli I, et al. Worldwide prevalence of anaemia, WHO Vitamin and Mineral Surveillance
Information System, 1993-2005. Public Health Nutrition 2009; 12(4): 444-54.

We all need iron for energy.

Women are especially prone to iron deficiency due to periods, pregnancy,
and breast-feeding. In fact, menstruation is the main reason women
are 10 times more likely than men to suffer from low iron levels. Just a
few consecutive heavy periods can cause iron losses that are difficult to
reverse without supplementation.
Iron-deficiency
symptom checklist: Is iron missing in your diet?
Are you iron-deficient? If your diet hasn’t been giving you the recommended 18 mg of iron a
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ask the naturopath

high content of the sulfur-containing Vegetables

amino acids cysteine and methionine.
Other proven ways to reduce symptoms from the
of PMS are eating a plant-based diet; daily brassica family
exercise; good gastrointestinal health, (e.g., broccoli,
including probiotic use; liver function
enhancement with lipotropic agents such cauliflower,
as milk thistle, choline (1,000 mg daily), cabbage) boast
methionine (500 mg daily), and vitamin sulfur-rich
B12 (1,000 mcg daily); caffeine avoidance;
and strict avoidance of saturated (hydro- amino acids
genated) fats. that boost the
Vitamin B6 (50 mg daily) and mag- body’s detox
nesium in combination can be a miracle
cure for PMS because a deficiency of mechanisms.
these nutrients is strongly implicated in
PMS. To figure out your optimal dose of
magnesium, start with 500 mg at bedtime present. Zinc can also help reduce the and vitex (chaste tree berry), all of which
and gradually increase until you have production of prolactin, a stress hormone; mostly work by improving adrenal function
an easy-to-pass BM at least once daily. take 30–50 mg daily. (adrenal health is fundamental to hormone
Women with PMS are often low in Some of my favorite herbs for PMS regulation), blocking excess estrogen,
zinc, especially when carb cravings are include dong quai, licorice, black cohosh, and improving progesterone production.



 

  




  
 

 



 

 



 


 



 
  
 

 




  







 




 

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homeopathic healing | NATUR AL REMEDIES FOR COMMON CONDITIONS

ALLERGY Rx
Do conventional antihistamines leave you feeling sluggish and muddled?
This allergy season, give these homeopathic remedies a try |
by Kim Erickson

H ay fever, allergies, rhinitis. Whatever

you call it, seasonal allergies can
make you miserable. The sneezing; the
> Allium cepa is a homeopathic medi-
cine prepared from red onion. It may be
the one most used for springtime aller-
have prominent eye symptoms. Their
tears and eye discharges are burning,
but any nasal discharge is bland (which
itchy, watery eyes; the congestion—it gies. Indications include watery eyes, is the opposite of Allium cepa).
can leave you positively exhausted! And, a runny nose, and sneezing. Nasal dis- > Sabadilla is prescribed for people with
depending on where you live, symptoms charge may burn, causing a raw redness hay fever, especially if they have violent
can begin in March and last all the way under the nose and above the upper lip. sneezing episodes with a runny, stuffy,
through November. Hoarseness and tickling of the throat itchy, and/or tingly nose. Those needing
The problem is that over-the-counter may be present with a hacking cough. Sabadilla often have severe headaches
and prescription antihistamines and > Euphrasia has an affinity for the mu- with cold sweat on the forehead, burst-
decongestants offer only temporary relief cous membranes of the eyes, and hay ing pain above the eyes, and watering,
at best. At worst, they can trigger worri- fever sufferers who need this remedy tearing, red, or burning eyes.
some side effects such as drowsiness, dry
mouth, and headache. For true relief, it’s
important to work with the body’s own
healing capacity.
“Homeopathic
Homeopathy is a safe, effective system treatment boosts a
of natural healing that is based on the person’s immune
principal that “like cures like.” This means
that if a substance can cause symptoms
system and eliminates
of a disease in a healthy person, then their propensity for hay
miniscule amounts of that substance can fever and allergies,”
cure a sick person suffering from similar
symptoms. When it comes to allergic
says homeopath
rhinitis, “homeopathic treatment boosts a Nancy Gahles.
person’s immune system and eliminates
their propensity for hay fever and aller-
gies,” says homeopath Nancy Gahles, DC,
CCH, RSHom (NA).
Gahles often helps patients suffering
from seasonal allergies either in her
New York-based office or via TeleHouse-
Calls, a phone-based and online consulta-
tion program that is part of Health and
Harmony Wellness Education. “Spring
brings a steady stream of patients into
my office complaining of ‘hay fever,’” she
says. “While it may take several seasons
to achieve, I have seen many patients
whose lifelong hay fever tendencies
have been greatly reduced or elimi-
nated (with homeopathy).” Her favorite
homeopathic remedies for seasonal
allergies include:

28 • MAY 2015
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homeopathic healing

> Wyethia is called for when the roof NO. 1 HERBAL ANTIHISTAMINE
of the mouth and throat (soft palate)
Many natural medicine practitioners recommend stinging nettle (Urtica dioica), or nettle leaf,
itch intensely. A constant need to clear
for allergy symptoms. Research points to the anti-inflammatory properties of nettle, and stud-
the throat is also common. Gahles
ies show that it produces an antiallergy effect. One study found that nettle leaf acts against the
points out that Wyethia, which is a
histamine-1 receptor and inhibits the inflammation-causing enzymes COX-1 and COX-2.
prophylactic for hay fever—especially
Nettle’s benefits are likely due to its bioflavonoid and polysaccharide content. In order to
in those with a predisposition for con-
retain these constituents, nettle leaf must be processed carefully, so look for a high-quality
gestion that moves into the chest—is
encapsulated product that has been freeze-dried or specially processed to retain the active
indicated more often for allergies that
compounds. This special processing costs more, so don’t be seduced by cheap imitations.
occur in autumn.
Use nettle like you would an antihistamine drug for acute attacks. Many people take up to
3,000 mg per day of nettle leaf capsules to relieve hay fever reactions. Symptoms often begin
Homeopathic remedies come in a variety
to improve within 15 minutes, and the effect typically lasts for about four hours.
of forms including pellets, tablets, liquid,
ointments, and suppositories. Pellets are
the most popular form and are taken sub- Boiron Eclectic Institute Dr. King’s
lingually (under the tongue) because the Sabadil is a RAW Fresh Natural
large number of capillaries in the mouth popular natural Freeze-Dried Medicine
allergy relief NETTLE contains Allergy & Hay
allow for faster absorption into the blood- formula that fresh stinging Fever Reliever
stream. Since these remedies are highly has six homeo- nettle that has contains
diluted, they are extremely safe. pathic rem- been freeze- Allium cepa
edies, including dried for opti- and other
Kim Erickson is a health, fitness, and beauty writer and sabadilla. mum potency. remedies.
editor based in Las Vegas.
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second opinion | A NATUR AL POINT OF VIE W ON HE ALING

SWEET RELIEF FOR MIGRAINES

Does ginger work as well as prescription drugs for migraines?
New research shows that it does | by Michael T. Murray, ND

M igraines are estimated to affect

more than 28 million Americans.
These headaches are caused by excessive
heart attacks, stroke, abnormal heart-
beats, and seizures.
A team of neurologists in Iran
riptan (50 mg) group, and neither the
participants nor the observers knew
which caplets the patient was taking
dilation of blood vessels in the head compared ginger and sumatriptan in until the study was completed. Patients
and are characterized by a throbbing or 100 men and women who had suffered were instructed to take a caplet as soon
pounding sharp pain. migraines for an average of seven years. as a migraine started.
There are a number of dietary and Participants were randomly assigned For each headache that occurred
supplement strategies that have been to either the ginger (250 mg caplet during that month, participants recorded
shown to be effective alternative treat- of dried ginger powder) or the sumat- the time the headache began, headache
ments for migraines, with success rates
often superior to standard therapy. One
of the most promising is ginger, which
has traditionally been used to ease
nausea, relax and soothe the intestinal
tract, and help to eliminate intestinal gas.
Several double-blind studies have shown
that ginger is effective in addressing a
range of gastrointestinal issues, particu-
larly nausea and vomiting.
Ginger also has a long history of
use as a natural treatment for pain and
inflammation. Some clinical studies have
supported this use with positive results
in people with arthritis, chronic low back
pain, painful menstruation, and muscle
pain. Ginger has also been shown to exert
a number of anti-inflammatory effects in
experimental studies. Early studies in the
treatment of migraine headaches were
promising, but most were conducted with
a combination product containing ginger
extract and the herb feverfew.

The Latest Research

One new study compared ginger powder
head-to-head with sumatriptan, the ge-
neric form of the migraine drug Imitrex.
Ginger proved to be equally effective as
the prescription medication, but it had a
better safety profile than the drug. Minor
side effects of Imitrex include nausea,
dizziness, drowsiness, and muscle weakness.
But it can also cause more serious side
effects, including coronary artery spasms,

32 • MAY 2015
 severity before taking the medication, may be more powerful than supplements juice or grate fresh ginger and add it
and degree of pain relief at 30, 60, 90, for relieving migraines. The equivalent to sparkling mineral water to make a
and 120 minutes, as well as 24 hours later. dosage to supplements would be delicious homemade ginger ale.
Results showed that ginger was equally 10 grams (about one-third of an ounce) Fresh ginger is a phenomenal and
as effective as sumatriptan, achieving of fresh ginger, which is roughly a widely available natural medicine.
90 percent relief within two hours of quarter-inch slice. When buying fresh ginger, the bronze
ingestion. While a very small percentage The best method to take advantage root should be fresh looking, with no
(4 percent) of the ginger group experienced of fresh ginger is to juice it. Ginger is a signs of decay (such as soft spots, mildew,
minor digestive upset, 20 percent of great addition to virtually every fresh or dry, wrinkled skin). Store fresh ginger
patients taking sumatriptan reported fruit and vegetable juice. You can also in the refrigerator.
dizziness, drowsiness, or heartburn.

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The dosage of ginger used in this study Ginger Force, Ginger Root Peace Instant
was very low (250 mg dried ginger root). which is non- 550 mg is Ginger Honey
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have produced even better results. Most for a more Manufacturing ginger (12 g)
clinical studies have used a dosage of potent and Practices; the and honey that
full-spectrum dosage is two mixes easily in
1g powdered ginger daily. preparation. capsules daily. water.
Fresh ginger contains active enzymes
and higher levels of other active constituents;
Michael T. Murray, ND, is the author of more than 30 books, including The Complete Book of Juicing, Revised and
therefore, it’s possible that fresh ginger Updated. He is regarded as one of the world’s top authorities on natural medicine. Visit him online at doctormurray.com.

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natural beauty | PURE INGREDIENTS FOR SKIN & BODY

AFRICAN BLACK SOAP

Toss those synthetic white bars of soap and Banish blemishes
and rejuvenate aging
revive and renew your skin | by Sherrie Strausfogel skin with Shea Terra
Organics Rose Hips
Black Soap Deep-Pore
Facial Wash. This

B lack soap has been used for centuries in West Africa, and today molasses-like cleanser
exfoliates, evens skin
it’s becoming popular around the wold for its skin-supporting tone, firms skin, fights
benefits. Women in West Africa still make it the traditional way— acne, and is excellent
from locally harvested plantain skins, cocoa pods, palm tree leaves, for washing away
makeup. South African
and shea tree bark that they sun-dry and then burn to ash, which rose hip oil contains
is how the soap gets its black color. They add the ash to coconut oil, vitamins and essential
palm oil, and shea butter, combine it with water, and boil it until it fatty acids that calm,
smooth, and protect skin.
dissolves. They hand-stir for 24 hours, and when the vitamin-rich
soap solidifies, they scoop it out and set it out to cure. The extensive
cooking and curing process makes authentic African black soap
mild and gentle.
Multitask with Alaffia Authentic African Black
The soap detoxifies and purifies the skin, but it does much Soap in Tangerine Citrus, the full-body cleanser
more due to its powerful constituents. It works equally well that is ideal for face, hands, body, shaving, and
on dry, oily, sensitive, and distressed skin, thanks to its bevy of shampooing, and is gentle enough to use on
babies. This rich soap leaves you scented with
wholesome ingredients: a fresh blend of citrus essential oils.

> Plantain skins have a high concentration of vitamin A, which

increases collagen production; vitamin E, which is healing and Get soothing odor
helps moisturize skin; and iron, which boosts the benefits of both protection without
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> Cocoa powder softens and firms skin, and its antioxidants and Black Soap 24 Hour All
anti-inflammatory properties fight free radicals, repair damaged Natural Deodorant with
Aloe & Vitamin E. Silica
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> Cocoa butter is a natural moisturizer packed with vitamins A dry, while shea butter,
and E that fights the signs of aging and eases rashes, eczema, aloe, and vitamin E protect
and moisturize delicate
and psoriasis. underarm skin, and
> Shea butter also has vitamins A and E to strengthen African black soap calms
skin, repair damage, and diminish wrinkles. It can irritation. No aluminum,
propylene glycol,
heal burns, sores, and scars, and treat psoriasis, eczema, parabens, triclosan,
and dermatitis. or silicone.
> Palm oil is rich in antioxidants and two forms of
vitamin E—tocopherol and tocotrienol—that help heal
acne and eczema.
> Palm kernel oil, extracted from the fruit seeds of the Lather up with creamy
suds and give your skin a
African palm tree, is high in lauric acid, giving it antibacterial healthy glow with Out of
and antifungal properties that can help heal acne. Africa Pure Shea Butter Bar
> Coconut oil has fatty acids that reinforce the skin’s lipid Soap, African Black. Unrefined
and 100% pure and shea
barrier and lock in moisture. It helps repair skin damage, butter in this African black
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It has cleansing and antibacterial properties, and when combined leaving skin soft and smooth.
with other ingredients, works as a natural deodorant.

Sherrie Strausfogel is the author of Hawai’i’s Spa Experience: Rejuvenating Secrets of the Islands. Her writing about beauty, spas, health, cuisine, and travel has appeared in more
than 100 magazines, newspapers, guidebooks, and websites. She is based in Honolulu.

34 • MAY 2015
F I N D Y O U R INNE R C AL M

For more information, visit www.naturalvitality.com.

 do-it-yourself

We’ve
F
rom simple to complex, with ingredients such
as herbs, flowers, and even gemstones, elixirs
brewed up a have been used for thousands of years to nour-
collection of ish and heal. They’re often made with alcohol, which
limits their usefulness in many ways. We’ve created
alcohol-free alcohol-free elixirs, tonics, and cordials for you to enjoy.

elixirs, tonics, Take them a shot at a time, or mix the ingredients with
sparkling water and sip slowly. Because many of these
and cordials for include powerful herbs, check with your health care

you to enjoy
practitioner before using; and if you’re pregnant, avoid
them altogether.
k LISA TURNER
photography by PORNCHAI MITTONGTARE
food styling LIESL MAGGIORE
prop styling ROBIN TURK

36 • MAY 2015
 Raspberry-Vanilla
Digestive Kvass
Makes about 1 quart
Kvass is a traditional fermented beverage,
usually made with beets. The fermentation
process occurs when beneficial bacteria and
yeasts feed on the sugars in the beets. We’ve
made ours with ripe, juicy raspberries for a
sweet, mild flavor that still has all the benefits
of traditional kvass. If you can’t find fresh
raspberries, frozen are just fine. This recipe
uses a quart-sized jar; but you can use a
half-gallon jar and increase the ingredients.

¾ cup raspberries or mixed berries

1½ Tbs. raw, unfiltered honey
2 Tbs. whey or 2 probiotics capsules
1 tsp. vanilla extract (optional)

1. Place fruit in the bottom of a quart-sized

canning jar. Using a wooden spoon,
gently mash fruit to break up (if using
frozen raspberries, this step isn’t
Using a
smaller jar (e.g., necessary). Add honey. Add whey,
quart-sized) speeds or open probiotics capsules and pour
up the fermentation contents into the raspberries; discard
process and makes
it more manage- capsules. Stir to mix gently.
able.
2. Fill jar with filtered water (the chlorine
in tap water can hamper fermentation),
leaving about 1 inch of space at the top
to allow room for developing gases.
3. Screw lid on jar, and place in warm area
away from direct sunlight. Gently agitate
jar once or twice a day. Fermentation
should begin in 24–48 hours, and kvass
will be ready to drink in 2–5 days. Taste
mixture every day to see when it’s
fermented to your tastes (don’t drink out
of the jar, or you’ll introduce harmful
bacteria into the mix). Kvass should taste
sweet and tangy. If it tastes sour or “off,”
discard immediately.
4. When fermentation is complete, strain
kvass into another jar, and stir in
alcohol-free vanilla extract if desired.
Refrigerate, and serve chilled. Drink as is,
or combine with sparkling water for extra
fizz. Store in refrigerator for up to
1 week.

MAY 2015 • 37
do-it-yourself healing elixirs

Green Tea & Licorice Cleansing Lemon-Ginger Oxymel

Energy Elixir Makes about 1 ½ cups
Makes about 1 cup Oxymel is a traditional tonic based on apple
This powerful formula is based on herbs that cider vinegar and raw, unfiltered honey.
boost energy, improve stamina, and increase The dandelion root and burdock root help
mental alertness. Green tea and yerba maté detox the liver and blood; the dried roots are
form the base, with gentle doses of caffeine available at most natural food stores. If you
to enhance energy. Schisandra acts as an can’t find them, swap a 3-inch segment of
adaptogen to help the body better cope with fresh burdock root and ½ cup dandelion
energy-sapping stress. If you can find dried leaves. Don’t boil the leaves; just steep
licorice root slices, substitute them for licorice them in the hot liquid after the ginger
root extract; simmer them in hot water for cooks. Take a shot in the morning; it’s
15 minutes, then strain and use the hot water intense!
to brew the teas. (If you suffer from high
blood pressure, check with your health care 1 2-inch piece ginger root
provider before using this formula, as licorice 1 Tbs. dried dandelion root
can aggravate high blood pressure.) 1 Tbs. dried burdock root
1 small lemon, juiced
12 Tbs. loose yerba mate, 3 Tbs. organic apple cider vinegar
or 4 tea bags 3 Tbs. raw, unfiltered honey
2 Tbs. loose green tea,
or 4 tea bags 1. Peel ginger, and thinly slice crosswise.
2 droppers licorice root tincture Combine in a small pot with dandelion
2 droppers Schisandra tincture
root, burdock root, and 1½ cups water.
2 droppers ashwagandha
Bring to a boil, reduce heat, and simmer,
tincture The herb licorice
2 Tbs. raw, unfiltered honey covered, for 15 minutes.
stimulates and
balances the 2. Strain mixture into a glass pint jar. Add
1. Bring 1 ½ cups water to adrenal glands.
lemon juice, vinegar, and honey. Stir to
a boil. Put yerba mate mix well, and let cool.
in teapot, and add boiling
3. Serve as is, or chill before serving.
water; let steep 3 minutes.
To serve, fill an espresso cup
Add green tea and steep for
or shot glass halfway with
3 minutes longer. Strain Lemon mixture, and down it before
mixture into glass jar, and and ginger add
detoxifying breakfast. Store in refrigera-
discard leaves.
effects, tor for up to 1 week.
2. Add licorice root, Schisandra, plus flavor.
ashwagandha, and honey.
Stir to mix well. Let cool
completely, then cover
and chill before using. To
use, take 2 Tbs. twice a day.
Store for up to 1 week in
refrigerator.

38 • MAY 2015
   
 
 

     
 

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do-it-yourself healing elixirs

Immune-Boosting Elderberry Passionflower & Chamomile Stress-Relief Tonic

Cordial Makes about 2 cups
Makes about 1½ cups This herbal tonic combines several calming herbs that promote nervous system balance and
Elderberry has strong immune-boosting sleep. Most natural foods stores carry dried chamomile, passionflower, and lemon balm. If
properties, rose hips add plenty of antioxi- you can’t find them in whole herb form, you can substitute powdered, encapsulated herbs
dants and vitamin C, and probiotics gently or herbal tinctures. This also makes a soothing bedtime tea when served warm.
support immunity. Take 2 tsp. twice a day
for adults. ½ cup dried lemon balm 1. Combine lemon balm, passionflower,
A variation of this formula is especially ¼ cup dried passionflower and chamomile in teapot. Bring 2 cups
effective as an immunity booster and cough ¼ cup dried chamomile flowers water to boil. Pour boiling water over
syrup for kids: skip the ginseng and astraga- 2 (400–500 mg) capsules valerian, or equal herbs, cover, and let steep 7–10 minutes.
lus, increase the honey to 4 Tbs., and give amount liquid tincture
Strain herbs into a pint-sized glass jar with
2 tsp. up to four times a day. 1 (400–500 mg) capsule kava, or equal
a lid; discard herbs.
amount liquid tincture
¼ cup dried elderberries 2 Tbs. raw, unfiltered honey or organic, 2. Open valerian and kava capsules, and
2 Tbs. dried rose hips unrefined cane sugar pour contents into mixture. Add honey.
2 Tbs. dried astragalus root, Stir well to mix. Let cool, then cover
or 2 tsp. astragalus tincture and chill before drinking. To serve,
2 tsp. liquid ginseng extract Raw honey fill 1-ounce shot glass halfway,
2 probiotics capsules is thought to and take twice a day. Store in
3 Tbs. raw, unfiltered honey enhance herbs’
bioavailability and refrigerator for up to 1 week.
effectiveness.
1. Bring 2 cups water to a boil. Reduce
heat to simmer, and add elderberries,
rose hips, and astragalus root (if using
liquid tincture, add after cooking,
when you add the ginseng).
Ginseng and
Cover and simmer very gently, astragalus are
10 minutes. Remove from traditionally used in
heat, and let cool slightly. Chinese medicine as
adaptogens, meaning
2. Strain mixture into they help the body
pint-sized glass jar. become naturally
more resilient.
Add ginseng,
probiotics, and honey,
and stir well to mix.
Let cool completely,
then cover and chill
before using. To use,
take 2–4 Tbs. twice
a day. Store for
up to 1 week in
refrigerator.

40 • MAY 2015
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do-it-yourself healing elixirs

Lavender-Rose Beauty Elixir

Makes about 2 cups
Lavender, rose, hibiscus, and other flowers
combine to make this fragrant elixir that soothes
and detoxifies skin. To make a gem elixir (or just
for fun), place a well-washed piece of rose
quartz in the mixture, and set out in the
sun (or moonlight) to infuse. This This
beauty boost
makes a fun gift as well! can also be applied
topically: Let cool and
½ cup dried rose petals decant in a spray bottle to
¼ cup dried lavender spritz on skin, or combine
2 Tbs. dried hibiscus flowers with witch hazel and use as
an after-cleansing toner.
2 Tbs. dried calendula flowers Store in the refrig-
¼ cup aloe vera juice (optional) erator to keep it
2 Tbs. raw, unfiltered honey fresh.

1. Combine rose petals, lavender, hibiscus,

and calendula in a teapot with a lid. Bring
2½ cups water to a boil. Pour boiling water over
flowers, cover, and let steep 7–10 minutes.
Strain herbs into pint-sized glass jar with a lid;
discard flowers.
2. Add honey and aloe, if desired, and stir to mix
well. Let cool, then cover and chill before serv-
ing. To use, drink ¼ cup twice a day, straight or
mixed with sparkling water. Store in refrigerator
for up to 1 week.

How to Buy Dried Herbs Are dried herbs as effective as fresh ones? In most cases,
yes, says renowned herbalist Rosemary Gladstar, author of Rosemary Gladstar’s Herbal Recipes for Vibrant Health and
numerous other books. “Dried herbs, if harvested and dried properly, will generally retain all of their medicinal proper-
ties,” says Gladstar. But once an herb has been dried, how can you tell if it’s high-quality or not? Start with the dried
herbs at your local health food store. And then use Gladstar’s tips, here, for seeking out the best of the best:

k GET SOME ANSWERS: “Ask where the herbs come from. Are they organically grown? Are they wildcrafted? If so, were they collected
ethically, with respect for the environment?” says Gladstar.
k LOOK AT COLOR: “You may not always know what the correct color of a plant should be, but look for liveliness, vibrancy, and deep,
strong colors,” says Gladstar. For example, calendula should be bright orange or yellow; echinacea root should have a silverly
brown appearance.
k SNIFF OUT GOOD FROM BAD: “They should smell strongly, not necessarily ‘good,’” says Gladstar.
k TASTE TEST: “Judge taste on potency rather than flavor,” says Gladstar, adds that dried herbs should taste fresh. Other characteristic
of high-quality herbs include those that taste strong, vital, and distinctive.
[Editors’ note] Store dried herbs in an air-tight glass jar away from direct sunlight, preferably in a cool storage area.

Lisa Turner is a certified food psychology coach, nutritional healer, intuitive eating consultant, and author. She has written five books on food and nutrition and developed the Inspired
Eats iPhone app. Visit her online at inspiredeating.com.

42 • MAY 2015
44 • MAY 2015
ULTIMATE
EYE
HEALTH
GUIDE What you need
to know now to
promote clear vision
for years to come
k BY VERA TWEED

“E
ach day, your eyes are assaulted by the sun, electronic
devices, and the natural course of aging, all of which cause
oxidative stress—a process that acts like rust in the body,”
says optometrist Jeffrey Anshel, OD, author of Smart Medicine for Your
Eyes. Manifestations can range from discomfort to degenerative condi-
tions that impair sight. But the right nutrients can protect and nourish
the eyes, helping you to see better, longer.
Although an all-around healthy diet is essential, the eyes favor
specific nutrients: lutein and zeaxanthin. And, omega-3 fatty acids in
fish oil are needed to maintain healthy eye fluids, which can affect
vision as well as comfort. Along with a good-quality multivitamin, this
combination can reduce the odds of problems.

MAY 2015 • 45
Better Night Vision & More
Lutein and zeaxanthin are naturally pres-
ent in the eye, especially the retina. They're
most concentrated in the macula, an area in
the center of the retina that enables us to
see details such as facial features or words
on a page. Zeaxanthin also helps shield the
eye from harmful light rays.
Age-related macular degeneration (AMD)
and glaucoma are leading causes of vision
loss, and lutein and zeaxanthin help
prevent and slow these diseases. But even
though they're essential for normal vision,
our bodies can’t make lutein and zeaxanthin.
Dark-green leafy vegetables are a
chief food source, but nutrient-depleted
soils don’t guarantee that we can get
enough. “Although they are often found
together in foods, the standard American
diet is woefully low in these nutrients,”
says Anshel. “Even the healthiest of eaters
can still benefit from supplementing.”
How to Use Eye Supplements
Anshel recommends a multivitamin,
with the daily dose divided into two
servings, with meals; 250 mg of vitamin
C, four times daily; and omega-3 fats
found in fish oil, especially DHA.
In regard to fish oils: People who
regularly consume fresh fish have a much
lower risk of developing AMD. In one
study, researchers found that people
who ate fish at least twice per week had
a 24 percent lower risk of early-onset
AMD and a 33 percent lower risk of
late-onset AMD. High intake of omega-3s
from all sources (fish, plants, supplements)
was associated with a 38 percent reduced
risk of AMD. Another study reported
that taking 800 mg of docosahexaenoic
acid (DHA) daily for four months led to
an increase in thickness of the center of
the macular pigment, whereas lutein in-
creased the thickness of the outer regions
of the macular pigment. Other research
has shown that DHA and lutein work well
together. Take 800 mg of DHA daily.

HERBAL EYE REMEDIES: 3 WAYS

1. As a supplement: Bilberry
Bilberry, a blue-black berry from Europe, is a cousin of the American blueberry. Its extract contains potent
antioxidants that prevent free-radical damage to cells and capillaries that can weaken their membranes.
The result is stronger, more flexible capillary and cell walls. Bilberry extract strengthens retinal connec-
tive tissue and reduces both the leakiness and fragility of the ocular blood vessels, making it ideal for
treating macular degeneration.
Bilberry is especially noted for improving night vision. It also helps to prevent degenerative eye
disease and increase function of the color-sensing cones of the eye, improving the brightness of
the image being viewed and increasing visual acuity. In 2013, a study examined the eyes of 30 healthy middle-aged
volunteers with myopia (nearsightedness). Bilberry extract produced significant improvement.
Many people take bilberry extract, standardized to contain 25 percent anthocyanosides, at doses of 60–120 mg daily,
or up to 240–480 mg per day, to manage active eye conditions. Bilberry is just a species of European blueberry, though, so its
constituents are very similar to blueberry. The consensus among modern holistic practitioners is that blueberries—and the en-
tire blueberry family, which includes huckleberry and cranberry—work just as well. And blueberries are more widely available,
and less expensive, than European standardized extracts of bilberry.
2. As an herbal compress: Bring 1–2 heaping tablespoons of an herb to a boil in 1 cup of water, and strain the liquid. Dip a
cotton pad or gauze into it, drain off excess, and then put the pad on your eyelid, keeping your eye closed. The compress
should be warm, but not uncomfortably hot. Keep it on the eyelid until it cools. The heat stimulates blood flow, which
enhances healing and helps to flush out bacteria and toxins. However, for eyes that are itchy from allergies, a cold compress
may be more soothing.
3. As an herbal eyewash: Make an herbal tea, then strain it through a piece of cheesecloth or filter paper until it runs clear. There
must be absolutely no particles in the liquid, as these could scratch or irritate the eye. Let the liquid cool to room temperature
before use. Leftovers can be stored in the fridge for up to two weeks.
HOW TO APPLY AN EYEWASH: Lean your head back and, using a dropper, put two drops of liquid in the corner of one eye while
the eye is closed. Or, gently pull your lower lid down and drop the liquid in the pocket. Your blink reflex will distribute the
liquid. Using an eyecup is another alternative. With any of these methods, keep your eye closed for about 30 seconds.

Herbal Relief for Common Eye Health Issues

EYESTRAIN, DRY EYES: ITCHY EYES: PINKEYE: STYE:
BLOODSHOT EYES, z Chamomile z Chamomile z Eyebright z Eyebright
OR LIGHT SENSITIVITY: z Goldenseal z Fennel, z Raspberry
z Eyebright z Chamomile
z Calendula

46 • MAY 2015
 Lutein and zeaxanthin are found
in some multis and in formulas designed
Products to Sharpen Your Sight
to support healthy vision. Anshel
recommends 6–40 mg daily of lutein,
and 4–8 mg daily of zeaxanthin. In
food and in the human body, these
nutrients are naturally present in a
lutein:zeaxanthin ratio of 5:1, and this
is the most beneficial combination in
supplements. Some vision formulas
contain a proprietary formula, known as 1. American 2. Jarrow 3. New Nordic 4. Nordic 5. The Synergy
Health More Formulas Blue Berry Naturals Company Eye
Lutemax 2020, which is a combination Than a Multiple Lutein has 20 Eyebright uses Omega Vision Protector offers
of the two nutrients in their natural ratio. with Vision mg of lutein a complex of helps protect a comprehen-
Essentials is and 1 mg of herbs, includ- your peepers sive blend
For healthy eye development of babies with a blend
a whole-food zeaxanthin ing eyebright, of bioactive
and infants, mothers need adequate lutein, multi with add- of highly
extracted blueberry, nutrients and
ed nutrition for concentrated
zeaxanthin, and DHA, one of the key from marigold and marigold omega-3s from plant extracts,
the eyes from
omega-3 fats in fish oil and algae. flower petals. extracts, to fish oil plus including lutein,
lutein, bilberry,
eyebright, and You can take promote stron- zeaxanthin and zeaxanthin, and
The fetus then gets these in the womb, 1 capsule daily ger vision. FloraGlo lutein. bilberry.
more.
and an infant gets them in breast milk. with food.

Better Nutrition 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.

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A
WOMAN'S
BEST
k VERA TWEED

DIET
Listen to your body to develop
your own personalized way
of eating—and feel your best

D
eveloping your best way of eating
takes a bit of research and planning,
but it’s a worthwhile investment.
Rather than viewing eating as a chore or
stress reliever, consider meals as special
events. After all, food is fuel that can
enable your body to function and feel its
best, and the right meals can make each
day more pleasant. On the flipside, eating
food that doesn’t agree with you is like
putting dirt in the gas tank of your car, but
manifestations are not always obvious.
“A lot of hormone imbalance is
inflammation and metabolic problems
from food sensitivities,” says Tammy Post,
DO, an integrative physician and founder
of Project Fabulous (projectfabulous.com),
a weight-loss program that addresses
food intolerance and hormonal issues.
Such issues are immune-system reactions
that can take hours or days to express
themselves, making the connection
difficult to detect. Although each woman
is unique, there are some common foods
that many of us have difficulty with,
especially if they are eaten on a regular
basis or in large amounts. Identifying your
personal triggers and designing your
own diet will give you the best results.

50 • MAY 2015
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A WOMAN'S BEST DIET

KNOW THE TOP PROBLEM FOODS
Post has found that four food types most
often provoke inflammation, discomfort,
and weight gain: gluten, added sugars and
artificial sweeteners, soy, and dairy. To heal
your system, she recommends avoiding all
four for 21–28 days, especially if you need
to lose weight, because the underlying
inflammation prevents weight loss, as well
as disrupting hormones. Avoiding problem
foods is a form of detoxification that calms
inflammation and enables your body to
reach a healthier state. Although not every
woman suffers from intolerances, anyone
with hormonal, weight, or mood issues is
likely to benefit from a food overhaul.
GO NATURALLY GLUTEN-FREE
Since gluten is found in many packaged
foods beyond baked goods, including salad
dressings, soups, and sauces, it’s safest to
stick with whole foods. Focus on foods
that naturally contain no gluten—fresh
vegetables, fruits, legumes, fish, organic
or grass-fed poultry and meats, seeds,

NUTRIENT SIGNS OF DEFICIENCY FOOD SOURCES DOSAGE GUIDELINES EDITORS’

BIOTIN
Did You Know?
High doses of biotin
(e.g., 10,000 mcg) can
help reverse hair loss
in women.
SUPPLEMENT PICKS
Brittle, weak, splitting Egg yolks, cauliflower, Take at least 1,000 mcg Solgar
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nails and hair; dry skin; peanuts, and lentils for optimal health; for High Potency
thinning hair; sebor- enhancing hair, skin, and Biotin
rheic dermatitis; fatigue; nails, use up to 10,000 10,000 MCG
high blood sugar; mcg daily.
depression; intestinal
tract issues

IRON Anemia; extreme The best dietary source For iron deficiency, up Flora
Floradix
Did You Know? fatigue; poor immune of iron is red meat, to 60 mg daily in divided Iron +
Vitamin C helps enhance function (e.g., increased especially liver. Other doses may be recom- Herbs
the absorption of iron in susceptibility to colds good sources include mended; for general
the body. and flu); and impaired fish, beans, molasses, health purposes, the RDA
brain function, includ- dried fruits, whole-grain should be used as a sup-
ing markedly decreased and enriched plementation guideline
attentiveness and breads, and (e.g., 18 mg for women
decreased persistence green, leafy age 11 and older and 27
vegetables. mg for pregnant women).

TRACE MINERALS
Did You Know?
Some experts such as
Dr. Eric Berg (drberg.com)
believe plant-based trace
minerals are easier for
the body to absorb and
utilize.
Weak hair and nails; Leafy greens, Brazil Follow manufacturer’s Natural
Vitality
dull skin; fatigue; nuts, brewer’s yeast, directions for dosage. Plant-
thyroid issues; lowered lamb chops, liver, Sourced
immunity against colds and oysters Minerals
and flu; depression; and
blood sugar imbalances

IODINE
Did You Know?
Eating large amounts of
cruciferous vegetables
(such as broccoli and cau-
liflower), soy (including
tofu), and cassava (also
called yucca) may interfere
with iodine absorption.
Sluggish thyroid; Seafoods are the richest Use at least 100 micro- Life
Extension
low energy; asthma; natural sources of grams of supplemental Sea-Iodine
fibrocystic breast iodine. Seaweed and iodine.
disease; blood sugar bladderwrack are
imbalances; and in particularly
severe cases, goiter, high in iodine.
an enlargement of the
thyroid gland

POTASSIUM
Did You Know?
Some research shows that
potassium may help in
severe cases of PMS.
Weakness and fatigue; Spinach and other leafy Use up to 99 mg Twinlab
Liquid
cramping in arms and/ greens, baked potato, daily (do not Potassium
or legs; nausea or dried apricots, yogurt, exceed this
vomiting; abdominal acorn squash, salmon, amount).
cramping and bloating; mushrooms, bananas,
and heart palpitations and avocado

52 • MAY 2015
A WOMAN'S BEST DIET

nuts, and unadulterated oils and coconut
products. Substitutes for grain-based foods
include crackers made with seeds, nuts, and
dehydrated vegetables. And nut, seed, or
coconut flours can be used in baking.
BECOME A FOOD SLEUTH
Examine the packaged foods in your cup-
boards and fridge. Write down the name
of each product that contains problematic
ingredients. Don’t overlook all the forms of
added sugars, such as syrups, as well as ar-
tificial sweeteners. Also note products with
artificial flavors and preservatives, and
hormones in conventional meat, poultry,
and dairy products, since any type of toxin
can contribute to hormone disruption.
Avoid anything you can realistically live
without for the next 21–28 days. For each
remaining item, find a healthier alternative.
One approach is to take a list to your local
health food store and find similar products
without the unwanted ingredients. For
example, nut, coconut, or hemp milks can
replace cow’s milk, and herb and spice
blends can replace sauces.
DEVELOP A PLAN
After abstaining for 3–4 weeks from po-
tentially problematic foods, try eating small
quantities of one such food at a time, see
how you feel during the next few days, and
determine if you can tolerate it occasion-
ally, in small quantities, or not at all. Repeat
the process with the other foods, and find
what works best—only you can tell.
DON’T EAT LIKE YOUR MAN
Some women gain weight or experience
other symptoms when they begin to share
life with a man because their eating habits
become more like their mate’s. Aside from
obvious gender differences, the authors of
Eat Like a Woman found evidence that:
k Women take about 47 hours to digest
their food; men take about 33 hours.
k Women’s stomachs take an hour longer
than men’s to empty.
k Women’s bodies have more fat cells, as
they're designed to store more fat.
Around a mate, it can become a habit
to eat more, or more often, than a woman
needs to. But it isn’t a requirement for a
good relationship.
Better Nutrition 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.

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kitchen matters | WHAT HAPPENS IN THE KITCHEN IS IMPORTANT

COMPOSTING: GET BACK TO BASICS

Make your own mulch! It’s super easy and planet-friendly |
by Neil Zevnik

W hen I was a kid, my dad would heap

all the gathered leaves and grass
clippings and various yard stuff—even
the ashes from the barbecue—in
a back corner of the yard. And then we’d
move it around with a pitchfork from
time to time, a task that was fascinating
to me as a child. But the best part was
when I got to dig through the lower
levels of the pile to find worms for our
fishing expeditions to the local creek. But
that sort of practice went out of style
when convenient bags of prepared
commercial mulch and soil amendment
became the norm.
Nowadays, people are becoming more
concerned about their imprint on the
planet and aware of the need for changes
in their habits. There has been a return to
the organic (in every sense of the word)
practices of the past, with clever updates
to make the process easier. And compost-
ing is one of those practices.
We’re talking about simple backyard
composting—nothing too elaborate or
time-consuming—that will allow you to
reduce household waste and provide you
with free organic fertilizer. Whether you
create your own constructs or use readily
available containers, all it takes is a little
time, effort, and planning.
There are three basic components
of compost: browns (dead leaves,
shredded newspaper, used coffee filters,
wood chips); greens (grass clippings and
kitchen waste such as vegetable and fruit
scraps, egg shells, and coffee grounds);
and water. The interactions of these
components with various beneficial
bacteria and fungi will result in a rich
and nourishing substance that will lead
your garden to glory, and minimize your
contributions to the local landfill.
The best thing to do for practical
specifics is to consult a few online sites,
Some cities
offer composting
containers for free,
so be sure to check
such as EPA.gov or planet- with your local cost option is to position a
recycling center.
natural.com. They offer small container on your
guidelines for proper selection balcony or patio; high-tech
and proportions of ingredients, options include computer-con-
tips on procedures, and suggestions trolled, self-contained units that fit in a
about suitable containers for your kitchen cabinet and make the process
compost pile—both homemade and super-simple. The results are speedy, and
purchased. a godsend for your potted plants!
For your kitchen scraps, a small And though you probably won’t need
covered pail with a built-in filter can be it to furnish bait for your next trip to the
housed under the sink or right on the local fishing hole, you’ll find that your
counter, providing a convenient way to compost creation will definitely provide
constantly funnel your kitchen detritus splendid encouragement to your garden
where it belongs. Options ranging from for years to come.
metal to ceramic to bamboo are readily You can start your compost pile with
available for a reasonable cost. You’ll scraps from the recipes on p. 58. Be sure
probably want to avoid such things as to deposit the egg shells; the stems from
meat and fish scraps and dairy items, as the parsley, tarragon, and mushrooms;
they may cause odor problems and the asparagus stalks; and the peel from
attract pests. There are, however, the ginger into your covered kitchen pail.
advanced systems that are completely And don’t forget to rinse and recycle the
closed and allow for these items as well. containers from the raspberries, cream
For you apartment dwellers, a low- cheese, and yogurt.

56 • MAY 2015
 (SPINSscan 52 weeks ending 1/2014)

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 kitchen matters
Redefine
the Way WILD MUSHROOM & ASPARAGUS
FRITTATA
You Age Serves 4
Served with a little fresh fruit for brunch or with
a big green salad for dinner, or as a side dish for
roast salmon, this one can’t be beat.

8 organic pastured eggs

2 heaping Tbs. chopped Italian flat-leaf
parsley
¼ tsp. minced fresh tarragon leaves
2 Tbs. olive oil
4 large shiitake mushrooms, de-stemmed
and sliced into strips
6 stalks asparagus, trimmed & cut into
1-inch pieces
2 Tbs. shredded Manchego cheese
Available in
Mixed Berry & Tropical Flavors
1. Preheat oven to broil. Whisk eggs with

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parsley and tarragon until frothy, and
set aside.
but still a little wiggly in center, about
2. In 8-inch oven-proof pan, heat olive
oil over medium heat. Add asparagus,
3–4 minutes. Check frequently to ensure
that it doesn’t burn.
and cook, stirring, about 2 minutes.
5. Remove from broiler, sprinkle cheese
Add mushrooms, and cook about
2 minutes more. over top, and let rest for a few minutes.
Work a spatula around edges, and slide
3. Add egg mixture to pan all at once, and it onto platter. Cut into four wedges
cook undisturbed until edges are set but
and serve.
center is still wet, about 5 minutes.
per serving: 250 cal; 15g pro; 19g total fat (6g sat
4. Transfer pan to broiler, at least 4–5 fat); 3g carb; 375mg chol; 210mg sod; 1g fiber;
inches away from flame. Cook until set, 1g sugars

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1 cup fresh organic raspberries

4 oz. whipped low-fat cream cheese
(organic is best), softened
8 oz. organic plain nonfat Greek yogurt
1 tsp. finely grated peeled fresh ginger
(use a microplane)
¼ tsp. ground ginger
⅛ tsp. vanilla extract

With electric mixer, beat together

cream cheese, yogurt, both gingers,
and vanilla until smooth. Gently fold
in raspberries. Divide among four small
dishes (cut crystal goblets make a stun-
ning presentation), and refrigerate until
ready to serve.

  per serving: 140 cal; 7g pro; 7g total fat (5g sat


fat); 9g carb; 20mg chol; 170mg sod; 2g fiber;
5g 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.
    
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MAY 2015 • 59
healthy dish | RECIPE MAKEOVERS FULL OF MODERN FL AVOR

HEALTHY MEXICAN AT HOME

Celebrate Cinco de Mayo with lighter enchiladas (we promise: they’re just
as good as the full-fat version!) | by Jonny Bowden, PhD, CNS, and Jeannette Bessinger, CHHC

M exican food is a relatively new

discovery for me. After all, it isn’t
a big part of daily life in New York City—
CINCO DE MAYO ENCHILADAS
Serves 4

Olive oil cooking spray 1. Preheat oven to 350°F. Spray 7- x 11-inch Pyrex (or other
where I spent most of my life. But moving tempered glass) baking dish lightly with olive oil, and set aside.
1½ Tbs. olive oil
to Southern California really opened my 1 small yellow onion,
eyes to how great this stuff can be. 2. Heat oil in large skillet over medium heat. Add onion,
chopped and cook about 4 minutes, until it begins to soften. Add
Enchiladas are classic Mexican- 2 cloves garlic, minced

American comfort food. The problem is that 1 14.5-oz. can fire-roasted
they’re packed with calories, without a lot diced tomatoes, undrained
going for them in the nutrition department. ¼ cup tomato paste
But with just a few tweaks to the classic ¼ cup low-sodium
vegetable broth or water
recipe, they’re no longer a guilty pleasure.
1 Tbs. chili powder
Our version uses lean white chicken ½ tsp. cumin
meat, and more beans for extra protein ½ tsp. oregano
and a good dose of fiber. We lose the white ½ tsp. salt
flour wraps, and replace them with more
½ tsp. palm or regular sugar
flavorful corn tortillas, boosting the nutri- 1½ cups cooked chicken
tion even further with spinach (for iron, breast, shredded
vitamin C, and zeaxanthin and lutein—the 1 cup cooked black beans
superstars of eye nutrition). You’ll also (drained and rinsed, if
using canned)
find onion here—a great source of the 2 cups loosely packed baby
anti-inflammatory flavonoid quercetin. spinach, optional
Use a lighter hand on the cheese and 4 8-inch soft, organic corn
you’ll still get all the tangy, rich flavor you tortillas (preferably
love with a serious reduction in calories sprouted, or use whole-
grain wraps)
and a big boost in the nutritional benefits!
1½ cups shredded jack
—Dr. Jonny
or sharp cheddar cheese,
divided
PHOTOS: PORNCHAI MITTONGTARE; FOOD STYLING: LIESL MAGGIORE; STYLING: ROBIN TURK
garlic, and cook 1 minute. Add diced tomatoes, tomato
paste, broth, chili powder, cumin, oregano, salt, and palm
sugar, and mix gently until well combined. Increase heat
to bring to simmer. Cover, reduce heat, and simmer about
10 minutes. Pour sauce into deep bowl, and purée mixture
to desired consistency using an immersion blender. Taste,
and adjust seasonings if necessary.
3. In medium bowl, gently mix chicken, beans, spinach, if using,
and 1 cup sauce to combine.
4. Pour a little of the remaining sauce into bottom of
prepared baking dish, and spread evenly to form a thin
layer. Evenly divide chicken and bean mixture among the
middle of 4 wraps, and top each with sprinkling of cheese.
Fold far edge of the wrap toward you, up and over the
filling. Tuck in the two sides and fold the final edge away
from you to close wrap. Lay wraps seam-side-down on
sauce in prepared baking pan, nestling wraps together.
Pour the remaining sauce and cheese evenly over enchiladas,
and bake 30 minutes. Serve hot.
per serving: 480 cal; 34g pro; 21g total fat (9g sat fat); 37g carb;
80mg chol; 900mg sod; 10g fiber; 8g sugars

notes ...
FROM CHEF JEANNETTE
In the flavor department, there’s just
no equal to homemade enchilada sauce.
In just a few minutes, you can create the
unforgettable Mexican taste of a long-sim-
mered sauce. But if you’re in a hurry, you
can turn this recipe into a super-quick meal
by using a high-quality prepared enchilada
sauce instead of making your own from
scratch. In that case, omit ingredients from
olive oil through palm sugar, and replace
with prepared. It will be our secret!

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 on Earth. Visit them online at thecleanfoodcoach.com and jonnybowden.com.

60 • MAY 2015
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