Better Nutrition April 2019 Issue by Better Nutrition Magazine

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 2019

| betternutrition.com

Time to

Shine!

Look Your Most Radiant with the Yearâ&#x20AC;&#x2122;s Best Beauty Products

B VITAMINS

When & Why to Take Them

THE KETO DIET FOR DOGS P. 8 Is Your Brain Running on Empty? FILL UP ON OMEGA-3s FIX YOUR BLOATED BELLY WITH FOOD

Instead of Caffeine

ENERGY-BOOSTING ALTERNATIVES

from the Vitamin Aisle P. 34

THE HEALTH BENEFITS OF

EATING ORGANIC P. 40 BN0419_Cover_JS.indd 1

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Build Beauty from Within Hair, Skin, Nails & Joints†

Garden of Life now offers three Grass-Fed Collagen products to meet your specific needs. The entire line is Non-GMO Tested and Certified, Keto Certified, Certified Paleo Friendly and NSF Gluten Free. Whether it’s fortifying hair, skin and nails or supporting healthy joints and mobility, we have the clean, convenient answer in our collagen powders.

Non- GMO Tested

† 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.

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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.

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april2019CONTENTS/

VOLUME 81 | NUMBER 4

46 Fish en Papillote with Olives and Walnut-Yogurt Sauce

34 Kick the caffeine habit with these natural energy boosters.

features

departments

25 Time to Shine!

Looking to clean up your beauty routine? Our 11th annual Best of Natural Beauty Awards highlights 50 of the most nourishing products for skin, hair, nails, and more—including the best supplements to take for inside-out beauty benefits.

The Keto Diet for Dogs The popular low-carb eating plan for humans can also provide a health boost for our furry friends.

Natural eye-openers can help put the pep back in your step without the jitters and other issues associated with caffeine. Here are a few of our favorites, from time-tested ginseng and maca to cutting-edge Robuvit, an extract of French oak.

HOT BUYS

Now Trending Food and supplement products that we’re excited about this month.

34 Energizing Caffeine Alternatives

TREND WATCH

CHECK OUT

When & Why to Take B Vitamins If you feel like you’re plugging along at 25 miles-per-hour when you want to be going 60, you just might need more Bs.

ASK THE NATUROPATHIC DOCTOR

Relieve Low Back Pain Without Drugs Supplements, exercises, and more that can help ease your aching back.

20 NATURAL BEAUTY

Nourish Your Color-Treated Hair That trendy hue can stress your tresses, but these natural shampoos and conditioners can help.

22 NATURAL REMEDY

Is Your Brain Running on Empty? Feed your head with omega-3 fatty acids, the best nutrient for protecting against dementia, easing depression and anxiety, and calming ADHD.

40 ASK THE NUTRITIONIST

The Health Benefits of Going Organic

Sure, organic foods—produced without synthetic fertilizers, pesticides, and other noxious chemicals—are good for the environment, but they’re good for your health too.

44 EATING 4 HEALTH Boost your baby-making ability with these seven foods that can support the reproductive organs and enhance fertility in both women and men.

Keto for Fido? If you want to improve your dog’s health and fight inflammation, this popular diet might just do the trick.

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48 COOK WITH SUPPLEMENTS Turmeric Power

This popular pain reliever also makes a delicious addition to our Vietnamese Pork Meatballs.

COVER PHOTOGRAPHY: ADOBESTOCK.COM

Fertility Foods

• APRIL 2019 2/28/19 10:53 AM

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^At time of manufacture. Bio-tract® is a registered trademark of Nutraceutix in the United States (reg. in the name of TNT Gamble,Inc). U.S. Pat Nos 8,007,777 and 8,540,980.

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editor’sNOTE YO U R G U I D E TO N AT U R A L L I V I N G

Break Out of Your Beauty Rut Let’s face it: every now and then, most of us get into a rut with our beauty routine. I’m the worst: I’m always afraid to alter my skin- or hair-care regimens for fear of a breakout or bad hair day (both of which happen anyway, because, well, that’s life!). Working on our annual Best of Natural Beauty Awards for more than a decade has forced me out of my beauty comfort zone. I’ve had the opportunity to sample a range of amazing natural products for skin, hair, and nails. And I’ve discovered many gems in the process, including vitamin-infused serums (my favorite), anti-aging eye creams, and spa-worthy body scrubs. See our roundup of the year’s most exciting beauty brands on p. 25. These innovative products really deliver! The best part about natural products is that they are generally made without chemicals. Many conventional personal care products contain potentially toxic ingredients such as mineral oil, a cheap by-product of petroleum that can be tainted with cancer-causing polycyclic aromatic hydrocarbons (PAHs). Mineral oil also clogs pores and does little to actually hydrate skin. Give your skin what it really craves—nourishing ingredients such as nut oils, antioxidantrich fruit and veggie extracts, and hydrating hyaluronic acid. Ultimately, beauty is an inside-out job. Your attitude and diet play a big part in how brightly you shine. What’s more beautiful than someone with a kind smile? Nutritionally, the more anti-inflammatory foods you eat, the better you’ll look, especially when it comes to your skin. (Ever woken up after a pizza-and-cookie binge with puffy eyes and sallow, blotchy skin?). And supplements can help boost your glow, too—our favorites are on p. 32. I hope this issue inspires you to treat yourself to any or all of our award-winning products. You can also enter for the chance to sample a selection of them on our website at betternutrition.com.

COMING NEXT MONTH

Nicole Brechka Rachel Joyosa Jerry Shaver Elizabeth Fisher James Naples Sherrie Strausfogel Vera Tweed, Helen Gray

Contributing Designer Rachel Pilvinsky

What’s New in Women’s Health We’re delving into the latest research on common female health concerns, including hormone balance and heart health.

Contributing Writers Carrie French, Emily Jonzen, Emily A. Kane, ND, LAc, Sally Wallace Lynch, MS, Chris Mann, Lisa Turner, Katrine van Wyk, Neil Zevnik Production Director Patrick Sternkopf Editorial Offices 512 Main Street, Suite 1 El Segundo, CA 90245 310-873-6952 Vice President & Andrew Amill Managing Director, HLG AAmill@aimmedia.com General Manager Rob Lutz AIM Retail Group rlutz@aimmedia.com 970-291-9029 Associate Publisher & Bernadette Higgins East Coast Sales Director bhiggins@aimmedia.com 561-362-3955 Midwest Ad Director Donna Diamond Riekenberg 818-271-8956 ddiamond@aimmedia.com

How to Find Good Food Avoid these 7 ingredients, often hidden and disguised as healthy options. Bonus: How to avoid or reverse sensitivity to gluten.

West Coast & Cindy Schofield Mountain Ad Director cydschofield@gmail.com 310-456-5997 Retail Development Group 2400 NE 65th Street, Ste. 623 Fort Lauderdale, FL 33308 800-443-4974, ext. 702 Director of Retail Sales Joshua Kelly 800-443-4974, ext. 702 jkelly@aimmedia.com Marketing Director Laureen O’Brien laobrien@aimmedia.com Marketing Designer Judith Nesnadny jnesnadny@aimmedia.com Accounting & Billing Yolanda Campanatto ycampanatto@aimmedia.com

CBD: What It’s Really All About Why CBD works and how some other plants exert similar effects.

There’s More at betternutrition.com

Whole-Wheat Shells with Asparagus, Peas, Feta, & Mint nbrechka@aimmedia.com

Editor in Chief Creative Director Executive Editor Associate Editor Copy Editor Beauty Editor Contributing Editors

Spring peas and asparagus add a garden-fresh flavor to this herb-studded pasta dish.

ACTIVE INTEREST MEDIA, INC. AND SUBSIDIARIES Chairman & CEO Andrew W. Clurman Senior Vice President, Treasurer, and CFO Michael Henry Chief Innovation Officer Jonathan Dorn Vice President, IT Nelson Saenz Vice President, People & Places JoAnn Thomas AIM Board Chair Efrem Zimbalist III

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BETTER NUTRITION, ISSN #0405-668X. Vol. 81, No. 4. Published monthly by Cruz Bay Publishing, an Active Interest Media company. 5720 Flatiron Parkway, Boulder, CO 80301; 303-253-6300; fax 303-443-9757. © 2019 Cruz Bay Publishing. All rights reserved. Mechanical requirements and circulation listed in Standard Rate and Data Service. The opinions expressed by the columnists and contributors to BETTER NUTRITION, are not necessarily those of the editor or publisher. Fraudulent or objectionable advertising is not knowingly accepted. Advertisers and advertising agencies assume liability for all content of advertising and for any claims arising therefrom. Articles appearing in BETTER NUTRITION may not be reproduced in whole or in part without the express permission of the publisher. Microfilm copies of BETTER NUTRITION, are available from University Microfilms, 300 N. Zeeb Rd., Ann Arbor, MI 48106. Authorization to photocopy items for internal or personal use of specific clients is granted by Cruz Bay Publishing, provided that the base fee of US $2.25 per copy, per page is paid directly to Copyright Clearance Center (CCC), 222 Rosewood Dr., Danvers, MA 01923 USA. The fee code for users of this Transactional Reporting Service is 0405-668X/1999 $2.25. For those organizations that have been granted a photocopying license by CCC, a separate system of payment has been arranged. Prior to photocopying items for educational classroom use, please contact CCC at 508-750-8400. Organizations or individuals with large quantity photocopy or reprint requirements should call 770-988-9991.

• APRIL 2019

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HIGH-ENERGY Liquid Collagen: The Cure for Low Energy? YES. This new “supercharged” medical-grade liquid protein boosts energy and significantly enhances the anti-aging benefits of collagen.

“I

HAVE MORE ENERGY!” Jim Caras frequently heard from many of his clients after using his medical-grade liquid collagen. “At first it didn’t make sense,” says Caras, Founder of Health Direct and author of the antiaging book, How to Completely Reshape Your Body! (one of the first to detail the benefits of collagen 20 years ago). “Collagen is known to enhance beauty, support joints, and firm your body...but energy?" Caras had to know, “Why were people experiencing more energy after taking the liquid collagen peptides in AminoSculpt? ...And

why weren't they getting the same energy boost when using collagen powders and pills, or other proteins?” His research led to the discovery of a surprising cause behind many people’s fatigue, and the creation of an enhanced “high-energy" collagen to solve it.

“PEM” - The Reason Why Many People Are Tired

Jim’s discovery focused on a basic macro-nutrient everyone eats daily – protein. He explains, “I found that many people suffer from a relatively common, but mostly unknown condition called Protein

Energy Experiences from Health Professionals “Better Recovery and More Energy” “I've used AminoSculpt liquid collagen products in my practice for 20 years. Consistently, I have found many of my patients are better prepared for surgery, and afterwards, they recovery faster, feel better, and have more energy. The best part? No side effects.” Dr. Harold Bafitis Board Certified Plastic Surgeon Florida

“Ready For My Day... ...Without Caffeine!” "My business keeps me really active. When using AminoSculpt Collagen Energy, I feel energetic and ‘ready’ for my day without needing caffeine. My clients also take it and notice the energy too, better body tone and sustained energy during their work outs." Allie Christensen Owner of Align Fitness California

Energy Malnutrition (or PEM)." Unlike fats and carbohydrates, protein is harder to digest. As we age, the body’s ability to break down protein declines. Digestive issues, illness, and the use of poorly absorbed proteins, like bone broth, can make the problem worse. PEM is a protein deficiency that occurs when the body can’t properly absorb protein. This causes you to feel a lack of energy, hence the "Energy Malnutrition." To prevent this, Caras developed a two-part strategy to eliminate PEM and provide his clients with a stimulant-free way to boost energy, get rid of "brain fog," enhance alertness, and improve focus.*

How Liquid Collagen Boosts Energy

“It's all about absorption,” says Caras. Collagen must be fully hydrolyzed into bioactive peptides, which are the smallest absorbable units of protein. It is also critical that collagen comes in a liquid form, which absorbs better (and quicker) than any other type. Caras explains, “When collagen is properly hydrolyzed and delivered in a liquid, two things happen… First, our bodies absorb nearly 100% of the protein within minutes. Second, this rapid absorption causes the liver to

*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 vary. ©2019 D&J Vision Marketing, Inc.

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"Super-Charged" Liquid Collagen Peptides

use the collagen like it would a complex carbohydrate for energy. This is why some people feel an immediate ‘boost’ of energy.” This rapid absorption makes liquid collagen peptides the ideal first step in eliminating PEM.

The #1 collagen of choice for doctors and hospitals is now precisely blended with 8 stimulant-free energy boosters:

Why Many Collagen Powders DO NOT Provide The Same Energy...

The answer lies in how most collagen products are produced. Hydrolyzing collagen is a complex process, and results vary widely. Often products claiming to be “peptides” are not hydrolyzed enough to be absorbed completely. Caras explains, “What most consumers don’t know is that nearly every other brand of collagen DOES NOT hydrolyze their own collagen. They buy mass-produced, pre-hydrolyzed powders from 'Big Food' corporations and just put them in a container. “The problem is they can't know how well the collagen has been hydrolyzed – and the consumer can’t either. The proof is in the results. Most don't provide a 'pop' of energy, which shows the hydrolysis is poor and they don't absorb well.”

Medical-Grade Liquid Collagen: Four Decades of Proven Use

While there are many forms of collagen available, Caras only uses liquid “medical-grade” collagen peptides in AminoSculpt. “We're the only company I know of that hydrolyzes the collagen ourselves, so we know exactly what we are using and the quality of the peptides." AminoSculpt's liquid collagen peptides have the best absorption, are ready-to-drink, and deliver a high dose of collagen

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1 10 Grams of Medical-Grade Liquid Collagen Peptides 1 Clinical-Strength Methylating Vitamins B12 and D3 1 High-Potency Magnesium and Potassium 1 Powerful Amino Acid and Antioxidant Support with L-Citrulline, Red Orange, Pomegranate and Amla

To Find AminoSculpt Collagen Energy™ Call Toll-Free: 1-800-989-9531, Dept 2971 Visit: aminosculpt.com/collagenenergy

(10 to 16 grams) in a single ounce serving. This explains why our these collagen peptides have been used by over 4,700 hospitalsand physicians for more than 40 years.

"Supercharging” Collagen Peptides

Over years of research, Caras also uncovered eight precise nutrients, which serve as the critical second step in managing the energysapping effects of PEM. These include clinical-strength doses of specific vitamins, minerals, and nitric-oxideproducing amino acids and antioxidant extracts. This combination not only boosts energy naturally, but also enhances the well-known benefits of collagen (see sidebar above for details). “The results are fantastic,”

says Caras. People using this new high-energy collagen, called AminoSculpt Collagen Energy™ experience:* 1 Eliminating or drinking less caffeinated beverages 1 More alertness and focus 1 Increased strength and stamina during exercise. And people using plain collagen even notice significantly better: 1 Hair, skin and nails 1 Joint health and recovery." He finishes, "We're getting results that other collagen powders and pills simply can't deliver.” AminoSculpt Collagen Energy™ is sugar-free, contains zero caffeine, and is made from nonGMO, grass-fed collagen. Better yet, it is ready-to-drink, so it eliminates the mixing of messy powders once-and-for-all! ■

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trendWATCH ///BY VERA TWEED

The Keto Diet for Dogs After being diagnosed with terminal For tips and answers to questions, cancer in 2014, Cali’s life expectancy was learn more on the site and join the six weeks, at most. But along with veteriKetoPet Facebook community at nary treatment, she began eating a keto facebook.com/groups/KetoPetSupport, diet and miraculously recovered. or use the link in the Get Help To this day, she is a happy, section of the site. active, healthy dog. Cali was the first of many shelter dogs treated Simply replacing carbat the KetoPet Sanctuary, heavy kibble with raw ground beef can have a program run by the nonhealth benefits for profit Epigenix Foundation. your dog. What began as a study to test keto in the treatment of terminal dog cancers has become an online resource to help all dogs live longer, healthier lives.

did you know?

While a keto diet is optimal, says Raybauld, simply reducing carbs by substituting raw ground beef for some of a dog’s carb-heavy kibble is a step in the right direction. “As long as you’re improving the nutrition profile of your dog,” he says, “you’re doing a good thing.”

Why It Works “Smart dogs eat low-carb,” says Paul Raybauld, president and CEO of Epigenix. “It’s about getting the carbs out because of all the inflammation they cause your dog.” The KetoPet Sanctuary offers a free personalized eating plan for any dog, based on weight and physical condition.

What to Do A keto doggy bowl is basically raw ground beef, vegetables, and some additional healthy fat, but the exact proportions and quantities need to be tailored to your dog. Here’s an easy way to do it: Visit ketopetsanctuary.org. Click on the online calculator and enter information about your dog. You will receive a personalized keto eating plan. Work out how to gradually shift your dog’s diet to keto, over a period of 5–7 days. A sudden transition can cause diarrhea or vomiting.

• APRIL 2019

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trendWATCH HIBISCUS TEA: Drink to Healthy Arteries Hibiscus tea is not only trendy, it can also help your heart. A study led by British researchers tested a hibiscus tea in a group of 22 men and found that drinking it right after a high-fat meal improved the function of arteries within the next few hours, compared to drinking water after the same type of meal. The research, published in the journal Nutrients, also found that hibiscus tea produced slight decreases in blood pressure, blood sugar, and inflammation, but the degree of difference in these measurements was not considered significant. Earlier research at Tufts University in Boston found that drinking hibiscus tea three times daily for six weeks reduced systolic blood pressure (the top number) by about 7 points—a significant drop.

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100

STEPS PER MINUTE We’re often told to exercise at “moderate” intensity, but what does that really mean? Researchers at the University of Massachusetts at Amherst came up with an answer. For adults between the ages of 21 and 40, walking about 100 steps per minute constitutes moderate intensity, while vigorous walking begins at about 130 steps per minute. The same number might apply to older people, but those results aren’t in yet. You can count steps for 15 seconds and multiply by 4 to get the per-minute total.

Everyday Signs 9 You Need More Vitamin D Low vitamin D levels raise the risks for various diseases, including cancer, heart disease, diabetes, and osteoporosis. But knowing this doesn’t help you detect a lack of the sunshine vitamin in your daily life. Here are some practical clues that your vitamin D level is below optimal: Depression Anxiety Mood swings Irritability Weight gain Fatigue Muscle cramps Joint pain Frequent colds or flu

spring detox, AROMATHERAPY STYLE Does spring put you in the mood to cleanse your body? Try a few of these detoxifying essential oils for a revitalizing cleanse from the outside in. By Cheryl Cromer As a natural antioxidant, PEPPERMINT will help detoxify your liver and strengthen the GI system. Peppermint tea is valued as a digestive, so switch your afternoon coffee for a minty cup to continue the detoxifying benefits of your morning blend. JUNIPER BERRY is an antibacterial powerhouse. With its crisp, clarifying scent, juniper (especially when combined with eucalyptus) helps purify the air and cleanse the lungs. Juniper also contains constituents that act as diuretics, helping flush excess water from the kidneys and toxins from the skin. LEMON is the perfect choice for wringing out excess water weight. Lemon’s detoxifying elements also reduce inflammation in the body and support the immune system. Like lemon, GRAPEFRUIT is a tangy Add oils to a 2-ounce citrus that helps expel unwanted glass bottle with 2 toxins and combats microbes in ounces of grapeseed or the body that can cause bloating, other base oil; swirl to aiding in weight loss. blend. Massage these SAGE essential oil is often used blends in a circular in natural medicine to dissolve motion on your stomach, fat cells and battle hard-to-fight or add a capful to warm bathwater for cellulite. This essential oil is very an aromatic soak. strong—just the smallest of doses is effective, and the herbal scent will offer a grounding element to an evening detox blend. FENNEL (Foeniculum vulgare), like sage, fights fat and cellulite. You may recognize fennel as an ingredient in teas formulated for weight loss, as the herb can boost the metabolism and suppress the appetite.

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APRIL 2019

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•

11 2/28/19 10:04 AM

trendWATCH In the Spotlight:

The Bloated Belly Whisperer How dietician Tamara Duker Freuman, MS, RD, CDN, got to the root of a very common digestive issue ///By Chris Mann

How does the GI Gentle Diet remedy bloat originating in the stomach? It’s designed to empty your stomach quickly without stretching it out too much. What that entails, the number-one thing, is texture modification. The analogy I always use with my patients is that your stomach is a blender. And it has two settings: squeezing and acid. And then I ask them, how much squeezing and churning and how much acid does your stomach blender need to liquefy a giant kale salad versus a kale smoothie? Same ingredients, but the way you process them will impact how you feel after you eat. If kale’s a problem, have a kale smoothie. If large amounts of salad are a problem, have a soup. Also, because fat slows stomach emptying, you don’t want the GI Gentle Diet to be too high in fat. It can be moderate fat—just not heavy-duty fatty stuff like a burger and fries or heavy creamy foods.

Why do you recommend a low-FODMAP Diet for lower abdominal bloat? The goal of the low-FODMAP diet is to reduce the intestinal gas burden. That works for people with a variety of issues, mostly

carbohydrate intolerance, like if you’re lactose intolerant or glucose intolerant, or if the type of fiber in beans really hits you in particular. It’s also for people who have bacterial overgrowth, who have too much bacteria in their small intestines. Any time those bacteria encounter a really fermentable carb, they’re going to create a ton of gas, so it helps people with that. It also helps people who are constipated. If you’re completely backed up and then you’re eating a super gassy diet, all of that gas gets trapped and can be incredibly uncomfortable. Often I put a patient who’s really constipated on that diet temporarily until we can figure out the constipation piece and get things moving.

What are some key low-FODMAP foods? The classic low-FODMAP breakfast is oatmeal with blueberries. Or sourdough toast with peanut butter and a banana. Or eggs and a fruit salad made with berries and melon. As far as take-out lunches, most of your basic salad vegetables are low-FODMAP, as are the basic sushi combinations. Most low-FODMAP dinners are like the blue-plate special where there’s a protein, a carb, and a

Book Giveaway!

Good news, readers! We have 15 copies of The Bloated Belly Whisperer up for grabs. Enter to win a copy at betternutritionfreebie@gmail.com. Put “Bloated Belly” in the subject line.

veg. (This includes) pretty much all starches like rice, potatoes, polenta, quinoa, certain portions of sweet potato; a vegetable like zucchini, green beans, or carrots; and a salad with peppers, cucumbers, and tomatoes. And all animal proteins are low-FODMAP.

Which of your book’s recipes are your favorite family staples? The recipe I’ve been making the most is low-FODMAP. It’s Pumpkin Seed Coconut Granola. I make a double batch every week. My husband has it for breakfast, and my kids have it as a snack. It’s so delicious. A lot of granola can have honey in it, which for people who are fructose-intolerant can be really gassy. And certain nuts can be high-FODMAP, like cashews. So I made this granola to be nut- and honey-free. It’s a great way to get fiber on the low-FODMAP Diet. In terms of weeknight dinners, there’s one recipe on the GI Gentle Diet that’s so easy and versatile. I love a one-skillet meal because I work, and I have kids. The Turkey, Bell Pepper, and Sweet Potato Hash is really flavorful. I’d also crack an egg over the leftovers and have it for breakfast.

Chris Mann is a wellness and fitness writer, natural health brand storyteller, entertainment author and journalist, and digital-content producer (ChrisMann.tv). Check out his blog, wellseeingtv.com.

PHOTO CREDIT: COURTESY TAMARA DUKER FREUMAN

In her decade as a dietician at a New York-based gastroenterology clinic, the most common complaint Tamara Duker Freuman, MS, RD, CDN, has heard from “patient after patient after patient”—including her very first patient— is “I’m bloated.” And again and again, despite medical confusion about bloating, she listened. “Without understanding what bloating really is, what it feels like, what causes it, there’s no way to know how to best remedy it,” she says. In her new book, The Bloated Belly Whisperer, Duker Freuman help readers figure out what is behind their digestive distress—and gives them specific diets, tasty recipes, and other tools to beat the bloat.

• APRIL 2019

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Get ready for a new coffee experience! Elmhurst Barista Edition Milks, which come in Almond, Oat, and Brown Rice varieties, are made specifically for coffee. Creamy with a gourmet flair, these new milks steam to a perfect foam for a rich latte or cappuccino. Or you can simply pour them in as a creamer. There are no artificial flavors, carrageenan, or gluten. The milks are also Non-GMO Project Verified.

Mind Your Ps & Qs NOW Extra Strength PQQ features 40 mg of

pyrroloquinoline quinone (PQQ), double the amount in many other products. This B-vitamin-like compound helps protect mitochondria from free radicals and promotes new mitochondria production within cells. It’s designed to boost energy, heart health, and cognitive function. Alpha lipoic acid is added for its synergistic properties.

Get Smart with Spearmint Step aside, bacopa. Spearmint is having a moment. This humble herb is proving to be a powerful brain booster. Life Extension Focus Tea is made with Neumentix, an extract of USA-grown, sustainably harvested spearmint. Packed with polyphenol compounds that support cognitive performance, Focus Tea delivers a caffeine- and stimulant-free boost for mental focus and concentration.

4 Pure Goodness Pure Organic Organic Fruit & Nut Bars are now

even more pure. Already known for their clean snack bars, Pure Organic has upped the ante with a new simplified recipe, free of agave or tapioca syrup. The bars are certified organic and Non-GMO Project Verified, with just 4–8 ingredients in each one. Choose from a variety of great flavors, including Chocolate Brownie, Cashew Coconut, and Wild Blueberry.

Diversify to Thrive

Bestselling author Brenda Watson, a pioneer in digestive health and probiotics, is introducing a new line of premium daily probiotics. Vital Planet Brenda Watson’s Vital Flora Pro features not only high-potency probiotic strains and prebiotics, but also a high diversity of probiotic strains. “The more strains we can provide in a probiotic supplement the better, since different strains have different functions in our gut,” says Watson. Choose from Ultra Daily Probiotic + prebiotics, Women’s Daily Probiotic + prebiotics,

and Adult 55+ Daily Probiotic + prebiotics.

• APRIL 2019

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checkOUT/

GUIDE TO CUT TING - EDGE SUPPLEMENTS

When & Why to Take B Vitamins B vitamins act like spark plugs in your body, so if you’re falling short, your internal engine can’t run at full capacity. If you feel like you’re plugging along at 25 miles-per-hour when you want to be going 60, you just might need more Bs ///BY VERA TWEED “B vitamins help provide energy by acting with enzymes to convert carbohydrates to glucose, and also are important in fat and protein metabolism,” says Elson Haas, MD, an integrative physician and author of Staying Healthy with Nutrition. In addition, he says, “They’re very important for the normal functioning of the nervous system and are often helpful in bringing relaxation or energy to individuals who are stressed or fatigued.” The Bs are also necessary for healthy skin, hair, and eyes. And, adds Haas: “The general muscle tone of the gastrointestinal tract is enhanced with proper levels of B vitamins, allowing the bowels to function most efficiently.”

FYI To learn more about B vitamins, visit betternutrition.com and search for these articles:

Who Needs More Bs?

* Health Benefits of

Anyone who is under stress, periodically fasts, is losing weight, doesn’t eat grains, is vegan, generally eats a poor diet, takes medications that deplete Bs, or has digestive problems that impair nutrient absorption—such as celiac disease, or gluten or other food intolerances—is likely to fall short. Lack of Bs can lead to depression, irritability, skin problems, lack of energy, confusion, problems with digestion, constipation or diarrhea, numbness or tingling in the hands or feet, and even a swollen tongue.

* *

B-Complex Vitamins Recognize Signs of B12 Deficiency How & When to Take Popular Supplements

What’s in a B Complex? The B vitamins were once considered to be a single vitamin, because they occur in combination in nature. As individual Bs were identified, these eight became recognized as essential:

* B1: Thiamine * B2: Riboflavin 16

* B3: Niacin, niacinamide, or nicotinic acid * B5: Pantothenic Acid * B6: Pyridoxine * B7: Biotin * B9: Folate * B12: Cobalamin

A few other nutrients aren’t considered essential Bs, but are related, and one or more may be included in B-complex supplements. In scientific literature, these have occasionally been given a B-vitamin number but are customarily referred to by

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DRUGS THAT DEPLETE B VITAMINS Supplements can help to prevent or correct B-vitamin depletions caused by these drugs: DRUG NAMES INCLUDE:

B VITAMIN DEPLETED

Heartburn drugs, prescription and over-the-counter

Nexium, Pepcid, Prevacid, Prilosec, Tagamet, antacids

B12

Antibiotics

Cipro, Amoxil, Bactrim, Ceclor, Levaquin

B1, B2, B3, B5, B6, B9, and B12

Diabetes drugs

Avandia, DiaBeta, different brands of metformin (e.g., Glucophage), Prandin

B9 and B12

Diuretics for high blood pressure and water retention

Aldactone, Diamox, Lasix, Microzide (hydrochlorothiazide), Zaroxolyn

Digoxin for heart failure and atrial fibrillation

Cardoxin, Digitek, Lanoxicaps, Lanoxin

Birth control pills

Any brand

B6 and B9

Hormone replacement therapy with estrogen

Estrace, Premarin, Prempro

B6, B9, and B12

Antipsychotics

Abilify, Haldol, Seroquel, Risperdal, Zyprexa

Caution: Folate and niacin may reduce the effectiveness of anti-seizure drugs.

name only: choline (B4), inositol (B8), and PABA, or para-aminobenzoic acid (B10). Wondering what happened to vitamin B11? Some European studies and supplement sites refer to folic acid as vitamin B11, but the number is not used in the United States.

Different Forms of B vitamins Some Bs are available in different forms, which are found in various B-complex and multivitamin products. Vitamin B12: Supplements may contain one or more forms of vitamin B12. Cyanocobalamin is a synthetic form, and there are three natural forms that are identical to those found in food: methylcobalamin, adenosylcobalamin, and hydroxocobalamin. Supplements with a natural form are sometimes called “methyl B12.” Vitamin B9: Folic acid is the synthetic form of the vitamin, while folate is the natural form found in food. 5-MTHF, sometimes called “methyl folate,” is also a natural form, and is beneficial for people

with digestive problems or a genetic inability to absorb the synthetic form. Vitamin B6: Pyridoxal-5-phosphate (P-5-P) is the active form of the vitamin, considered to be better absorbed than pyridoxine. Benfotiamine: A derivative of vitamin B1, it raises blood levels of the vitamin more effectively than thiamine and may be especially helpful for nerve pain in diabetics.

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Country Life Coenzyme B-Complex Powder

Natural Factors BioCoenzymated Active B Complex Paradise Herbs Earth’s Blend B-Complex

Contributing editor Vera Tweed has been researching and writing about supplements, holistic nutrition, fitness, and other aspects of healthy living since 1997. She is the author of several books, including Hormone Harmony: How to Balance Insulin, Cortisol, Thyroid, Estrogen, Progesterone and Testosterone to Live Your Best Life.

Diamond Herpanacine of PA Award Winning Natural Formulas of Dr. Wayne Diamond, N.D. A Family Company Since 1990 www.diamondformulas.com info@diamondformulas.com (888) 467-4200 #ClearSkinNaturally These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat or cure any disease.

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asktheNATUROPATHICdoctor/

ANSWERS TO YOUR HE ALTH QUESTIONS

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.

Did You Know?

Standing all day can be just as bad as sitting. The best bet is to alternate every few hours.

Relieve Low Back Pain Without Drugs

From dehydration to an inflammatory diet, here are the most common causes—and the best natural therapies—for back pain /// BY EMILY A. KANE, ND, LAc

: I have chronic low back pain that has waxed and waned for more than 30 years. I don’t want to take drugs. Any suggestions?

—Peter M., Tucson, Ariz.

Chronic low back pain is one of the most common reasons people seek medical advice. First and foremost, it’s important to work with a provider who will take the time to understand the history of your pain. Good questions for a doctor to ask: What makes the pain worse or better? When did it start? Is it progressing? Almost all pain is exacerbated, if not caused entirely, by inflammation, so it’s always worthwhile to engage in natural anti-inflammatory practices. The first recommendation is to be well-hydrated. The “shock absorber” discs between the bony units of the spinal column are mostly made of water (as is the rest of your body). Being well-hydrated will keep those discs turgid, thus providing internal traction.

Anti-Inflammatory Diet & Nutrients Try to reduce your consumption of animal foods such as cheese, ice cream, and meat.

Vegetables need to be at the center of your diet—eat several at every meal. Also, eating less in general helps reduce body wear and tear (which causes inflammation). If you really enjoy breakfast, make sure you have dinner early enough to allow for a prolonged fast. This also helps rest your digestive system. Give natural pain relievers and antiinflammatories a try as well. My favorites include bromelain (take without food), turmeric, MSM, and CBD oil.

Sciatica Solutions A low backache that comes with a buzzy, unpleasant sensation down one or both legs (sciatica) usually means an intervertebral disc is pressing on a spinal nerve. The range of treatment options includes traction (e.g., gravity boots or hanging from a chin-up bar), or spinal manipulation. You can also consider a well-placed steroid

injection if local inflammation is confirmed, and as a last resort, some kind of surgery to relieve the pressure (such as shaving off the protruding edge of the disc, or, less popular now, laminectomy).

Sitting Too Long Spells Trouble Very frequently, low back pain is caused by chairs. If possible, sit on a large ball at work. Standing desks are okay. It’s not great to stand all day either—better if your desk is adjustable and you can alternate every few hours between sitting and standing. Try to push yourself all the way back in the chair to preserve the natural arch in your lower back. Pull the belly button back toward the spine and gently engage the perineum upwards. Set an alarm on your phone if you have to. The perineum lift is like a Kegel exercise for women. These are subtle movements and require keeping your buttocks relaxed.

Essential Elements of Pain Relief Another essential element for preventing or reducing low back pain is core toning. There are many readily available programs for the abdominal muscles. Find one that is simple (you can quickly commit to memory), and engage daily. Classic sit-ups are out. You just need to lift your shoulder blades off the floor and shorten the rectus abdominus (muscle group from front rib cage to pelvic girdle) by bringing the bony points toward each other on each exhale. Repeat up to 100 times. Start with 10. Do you have a question for Dr. Kane? Email it to editorial@ betternutrition.com with “Ask the ND” in the subject line.

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NEW!

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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. *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.

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naturalBEAUTY/

PURE INGREDIENTS FOR SKIN & BODY

Nourish Your Color-Treated Hair Give your tinted tresses a little TLC with these nourishing natural products /// BY SHERRIE STRAUSFOGEL

Color-treated hair is stressed and can become dry and brittle, so it needs to be treated with extra care. Luckily, ingredientconscious hair care brands are formulating shampoos and conditioners that can nourish and repair color-treated hair while retaining a vibrant hue—whether you went blond or brunette, or are rocking pink highlights. Some leave-in hair products even add antioxidant or mineral sun protection to defend your locks against environmental elements. Over time, red and brunette hair color can fade, and blond can turn yellow or brassy. The best way to keep hair color from fading or oxidizing is to avoid shampooing for 72 hours after treatment. That’s because washing just-processed hair can open the cuticles and dry strands, especially if you’re using a shampoo that contains sulfates.

To get strong, soft, shiny hair, choose natural shampoos and conditioners that shun sodium lauryl sulfates, petroleumderived parabens, preservatives, and synthetic perfumes. Instead, treat your hair and scalp to products that contain moisturizing aloe and natural oils, as well as hair-strengthening plant proteins and pro-vitamin B5 (panthenol). Essential oils provide fragrance and help preserve the shelf life of the hair products.

PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK

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TOXIC INGREDIENTS TO AVOID Widely used as preservatives in mass-market shampoos, Methylisothiazolinone (MIT) and Methylchloroisothiazolinone (CMIT) are reportedly causing an alarming number of cases of allergic contact dermatitis, an itchy skin rash. Both chemicals are listed under a variety of names on product labels, including Methylisothiazolinone (MIT), 2-methyl-4-isothiazolin-3-one, Neolone 950 preservative, MI, OriStar MIT, Microcare MT, Methyl-chloroisothiazolinone (CMIT), 5-Chloro-2-methyl-4-isothiazolin-3-one, MCI, and Kathon CG.

Like skin-care for your hair, Desert Essence Italian Red Grape Shampoo and Conditioner nourish, moisturize, and protect. Organic kelp and nettle extract contain vitamins and minerals that help strengthen each strand. Resveratrol-rich organic grapes provide antioxidants that act as UV filters to protect both color-treated and non-treated hair. And the sweet scent of grapes is intoxicating.

2 PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK

Detangle, add shine, and boost your ’do with ShiKai Color Reflect Mist & Go Conditioner. This spray-on, leave-in conditioner prevents dryness and frizz while fortifying hair with soy protein, glycerin, and panthenol. Sunflower extract adds moisture without feeling greasy or weighing hair down. UV filters extend the life of your color. Use it on wet hair for manageability or dry hair to refresh mid-day.

PRESS

PAUSE

Daily use won’t dull your color with Andalou Naturals 1000 Roses Complex Color Care Shampoo. It’s sulfate-free, and made with Alpine rose stem cells that strengthen and protect strands as you lather. Rosehip and pomegranate oils repair damaged hair, shield it from fading, and add shine.

Prevent color-treated hair from fading with Mineral Fusion Lasting Color Shampoo and Conditioner. Mineral-rich clay in the shampoo gently cleanses and removes impurities without stripping color. Aloe vera in the conditioner adds moisture. In both, malachite and other minerals preserve color, argan oil and mongongo seed from the African manketti tree soften and protect hair, and sunflower oil and panthenol enhance shine.

Heal and nourish color-treated hair with Herbatint Normalizing Shampoo and Royal Cream Regenerating Conditioner. The shampoo gently cleanses, adds shine, and restores the hair’s natural pH. Jojoba oil and wheat germ in the intensive conditioning treatment add softness and shine, and seal the hair cuticles to preserve color. Both contain aloe vera and moringa seed extract to strengthen and rejuvenate the hair follicles. Sherrie Strausfogel is the author of Hawaii’s Spa Experience: Rejuvenating Secrets of the Islands (the first book to feature aromatherapy in its pages). Based in Honolulu, she writes about beauty, spas, health, cuisine, and travel. Her work has appeared in more than 100 magazines, newspapers, guidebooks, and websites.

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naturalREMEDY/

HOLISTIC STR ATEGIES TO HELP YOU FEEL BET TER

Is Your Brain Running on Empty? It’s time to fill up on omega-3 fats, the No. 1 brain nutrient for protecting against Alzheimer’s, easing depression and anxiety, and calming ADHD ///BY SALLY WALLACE LYNCH, MS Not long ago, many of us seemed to accept the notion that we use only 10 percent of our brains, as if the other 90 percent would remain a mystery forever. Not

only has that myth been debunked, but research on the brain is exploding, and scientists are continually learning more about this untapped human resource.

OMEGA-3S & TRAUMATIC BRAIN INJURY Traumatic brain injury (TBI) is a major cause of death and disability affecting 1.5 million people each year. And there’s reason to believe that omega-3s can help. Famed nutritionist JJ Virgin, author of The Virgin Diet and other books, says that fish oils healed her son’s brain damage, restoring him back to health following a car crash where he suffered skull fractures and bleeding on the brain. Visit jjvirgin.com to hear a podcast about nutritional therapy and alternative medicine as it relates to TBI (type “traumatic brain injury” in the search box). According to a study published in Military Medicine (“Neuroprotection for the Warrior”), omega-3s have a protective effect at the cellular and neuronal levels of the brain following TBI. The researchers recommend a daily regimen of omega-3s for everyone, but up to 3 grams for athletes, soldiers, or anyone at risk of brain impact. Supplementing with omega-3s prior to injury can also be useful and effective in recovery.

Key omega-3 fatty acids—eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—are tried-and-true brain nutrients. Unfortunately, most Americans don’t eat a diet rich in omega-3s fats (primarily found in oily, cold-water fish). This increases the risk of inflammatory diseases, including debilitating cognitive function. Here’s how to change that with omega-3 supplements.

3 Ways Omega-3s Benefit Your Brain Cognitive Benefits in People 50+: A 2018 study published in the journal Nutrients shows that higher blood levels of EPA and DHA are associated with cognitive benefits in older adults (the average age of subjects was 57). Interestingly, blood levels of the long-chain omega-6 fatty acid, arachidonic acid, were associated with a 26 percent

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DR. HYMAN’S BROKEN BRAIN SERIES Leave it to renowned health crusader and best-selling author Mark Hyman, MD—always on the leading edge of functional medicine—to create a powerful and eye-opening docuseries on brain health. The 8-part Broken Brain series features 50+ experts discussing the root causes of Alzheimer’s, dementia, ADHD, autism, depression, anxiety, concussions, and more. Watch all episodes (free!) at brokenbrain.com.

increased risk for developing cognitive impairment over two years of observation. Arachidonic acid is found in foods such as corn and corn oil, meats, cheese, and eggs, especially non-organic and/or non-grass-fed versions. Alzheimer’s Disease, Depression, & Anxiety: Studies on Alzheimer’s, anxiety, and depression show a positive correlation with the use of omega-3s. According to a study from the journal

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Alzheimer’s & Dementia, Alzheimer’s patients were shown to have lower levels of certain nutrients, including a lower brain availability of DHA. ADHD: The research on ADHD consistently shows that children and adolescents with ADHD have deficiencies in omega-3s. And according to a study in Scientific Reports, children who eat fish at least once per week sleep better and score an average of four points higher on IQ tests.

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Given the simple fact that our bodies cannot make EPA and DHA (and most people don’t get enough from food), combined with burgeoning research emphasizing that our brains need them, supplementing our diets with a rich and pure source of omega-3s seems like a “no-brainer.” Sally Wallace Lynch, MS, is a technical writer specializing in functional medicine. She has a degree in nutritional biochemistry and a master of science degree in human nutrition.

2/28/19 12:04 PM

AND THE WINNER IS...

BioSil and You! ®

Yes, BioSil is the winner of a “Best of Natural Beauty” award, once again. But the real winner is you. Clinically proven BioSil gives you the ability to regain lost collagen, add new collagen, and protect your existing collagen. Best of all, BioSil works through your body’s natural collagengenerating pathways. BioSil contains no animal parts whatsoever, is non-GMO, and contains no artificial flavors, coloring, or preservatives. Get BioSil and enhance your own natural beauty!

Clinical Trial Results Bona fide double-blind, placebo-controlled clinical trials, on women with already sun-damaged skin, prove that BioSil…

Reduces fine lines and wrinkles 30.0%‡* Increases skin elasticity 89.0%†‡* Increases hair volume (diameter of hair shaft) 12.8%†‡* Strengthens hair 13.1%†‡* Significantly strengthens nails‡*

BioSilUSA.com VEGAN GLUTEN FREE

Advanced

Collagen Generator

NON-GMO SUSTAINABLY SOURCED NO SEA ORGANISMS NO SUGAR NO ANIMAL BY-PRODUCTS NO ARTIFICIAL COLORS, PRESERVATIVES, OR FLAVORS

©2019 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. 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.

†

Wickett RR, Kossmann E, Barel A, Demeester N, Clarys P, Vanden Berghe DA, Calomme M (2007). Effect of oral intake of choline-stabilized orthosilicic acid on hair tensile strength and morphology in women with fine hair. Arch Dermatol Res, 299: 499-505. * Barel A, Calomme M, Timchenko A, De Paepe K, Demeester N, Rogiers V, Clarys P, Vanden Berghe D (2005) Effect of oral intake of choline-stabilized orthosilicic acid on skin, nails and hair in women with photodamaged skin. Arch Dermatol Res, 297: 147-153. Results may vary. ‡

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Whatever your beauty needs, you’ll find solutions with our curated list of high-performance products BY THE EDITORS OF BETTER NUTRITION

TIME T0 Spring is here, and that can mean only one thing—it’s time for our annual Best of Natural Beauty Awards. On the red carpet this year: 50 of our favorite products that can nourish your hair, heal your skin, strengthen your nails, and more. All without harsh chemicals and unpronounceable ingredients. And now, without further ado, the winners are ...

APRIL 2019

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•

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Bath &Body BODY OILS

SOAP & SHOWER GEL

DESERT ESSENCE

Jojoba & Sweet Almond Body Oil Spray Don’t have time to apply lotion after a shower? This lightweight finishing oil sprays on, absorbs quickly, and provides 24-hour moisture. HOME HEALTH

Certified Organic Castor Oil Castor oil has been a favorite for decades. Home Health takes quality to the next level with non-GMO cold pressed, organic oil.

ESSENTIAL FORMULAS

Dr. Ohhira’s Probiotic Kampuku Beauty Bar This do-it-all beauty bar works on face and body with ancient fermentation techniques and natural ingredients to balance skin pH.

JĀSÖN

Himalayan Pink Salt 2 in 1 Foaming Bath Soak & Body Wash Soak or wash the day away with soothing Himalayan pink salt. The foaming formula is scented with relaxing lavender, clary sage, and bergamot.

LOTIONS & BALMS

ANDALOU NATURALS

MEN Energizing Body Lotion 3 in 1 Designed specifically for men, this energizing, nourishing formula can be used on the body, face, and hands. Plus, it’s vegan. CV SCIENCES

SUNSCREEN

MELLISA B NATURALLY

Keep Your Ink! Natural Tattoo Lotion Protect your fresh or aging ink with the best natural aftercare. The calming lotion relieves irritation and protects against elemental damage.

PlusCBD Oil Extra Strength Gold Balm Get the fastest, most complete soothing hemp balm experience to revitalize skin. Every bottle has 100 mg of CBD. EARTH SCIENCE

Ceramedx Restoring Body Lotion Relieve chronically dry skin with a registered blend of three plant-based ceramides along with protective emollients.

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PACIFIC RESOURCES INTERNATIONAL

Manuka Tropical Coconut Lime Hand Cream Introducing the perfect purse- and travel-sized hand cream! Enjoy the healing benefits of manuka honey in this mild tropical scent (other scents are available).

EARTH MAMA ORGANICS

Mineral Sunscreen Lotion SPF 40 Earth Mama delivers broad-spectrum SPF 40 protection with the power of plants. Plus, it’s all organic with absolutely no chemicals.

• APRIL 2019 2/28/19 10:13 AM

BetterNu

Clearly beautiful skin.

Acne Doesn’t Stand a Chance DERMA E’s Anti-Acne collection is your natural solution to treating acne. Formulated with active Salicylic Acid and an Anti-Blemish Complex (Tea Tree, Willow Bark Extract & Aloe Vera) to remove impurities, unclog pores and reduce excess oil, this effective, doctor-developed acne line helps to reveal a clearer and healthierlooking complexion.

- Paige D.

Great for teens & adults!

Before

After

Actual unretouched images based on an in-house 4 week consumer trial. Results may vary.

www.dermae.com clinically tested • dermatologist tested • 100% vegan • cruelty-free • gluten-free • gmo-free

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CLEANSERS & MASKS

Face

EYE CREAMS ANNEMARIE BÖRLIND

Eye Wrinkle Cream Treat the delicate eye area with a synergistic blend of plant-based oils. Daily application can firm and brighten puffiness and dark circles. REVIVA LABS

Eye Complex Firming Créme HIMALAYA HERBAL HEALTHCARE

Botanique Neem & Turmeric Face Wash Turmeric and neem oil go beyond basic cleansing to get excess oil under control without drying acne-prone skin.

MAD HIPPIE

Cleansing Oil Nourishing plantbased oils gently remove impurities and makeup with a swipe while leaving behind essential vitamins.

NOW SOLUTIONS

Charcoal Detox Mask

This deepcleansing activated charcoal and bentonite mask pulls impurities, dirt, and excess oil out of pores in just 5–10 minutes.

SEABUCKWONDERS

Sea Buckthorn Exfoliating Facial Cleanser

This exfoliating cleanser is tough on impurities, yet gentle enough to use every day. Made with natural jojoba esters and sea buckthorn oil.

MOISTURIZERS

SHEA TERRA

Rose Hips Cacao & C+ Fruit Face Mask Shea Terra’s renewal mask is packed with vitamins, antioxidants, and carotenoids to brighten, nourish, and replenish for softer skin.

Herbal extracts boost circulation and firm up puffiness and wrinkles without over-drying. Plus, the airless pump packaging looks luxurious.

SERUMS BIOMED HEALTH

BelleNutra Organics Sunset Youth Drops Eye & Face Serum

AROMA NATURALS

The Amazing 30 Crème

This everyday skincare essential is packed with 30 all-natural ingredients chosen specifically for their vitamin and mineral compositions. BADGER

Damascus Rose Balancing Mist Nourish dry, delicate skin with this refreshing mist, featuring nutrientrich Rosa damascena essential oil grown and handpicked in Bulgaria. MYCHELLE DERMACEUTICALS

Ultra Hyaluronic Hydrating Cream This hyaluronic acidand squalene-enriched moisturizer delivers hydration and helps to balance the moisture barrier for highperformance results.

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ACURE

Brightening Super Greens Serum If you want to glow, you’ve got to go green. Kale, broccoli, spirulina, and marula superfoods feed your face with brightening benefits. ALAFFIA

Age Defying Serum Like most agedefying serums, Alaffia firms sagging skin with peptides, but this formula also delivers unique UV protection and antiaging okra extract.

This silky serum is formulated with 15 botanicals and essential oils known for their skin-boosting powers, including reduced wrinkles and better skin tone. DERMA•E

Acne Blemish Control Treatment Serum This vegan formula pairs salicylic acid with tea tree oil and willow bark extract to fight blemishes and unclog pores.

• APRIL 2019 2/28/19 10:13 AM

BREATHE BETTER

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Cosmetics, Lip Care, & Perfumes

Deodorants CRYSTAL

Mountain Fresh MineralEnriched Deodorant This aluminumand paraben-free deodorant is enriched with odor-absorbing minerals for 24-hour protection. The clean scent is perfect for both men and women. EVERY MAN JACK

Activated Charcoal Deodorant

MINERAL FUSION

Volumizing Mascara

Love & Flowers Essential Oil Perfume

Swipe on all-day volume and pure mineral color, available in three natural hues. The hypoallergenic mascara is safe for all eyes.

EO has perfected wearable aromatherapy with synergistic essential oil perfumes. Just dab it on your pulse points and breathe.

QUANTUM HEALTH

NO MISS

New Nails Nail Hardener Prevent brittle or weak nails with an all-natural nail hardener. The herbal formula is infused with real diamond dust.

Super Lysine + Cold Sore Treatment

Cut cold sore healing time in half. This topical treatment utilizes 14 herbs and minerals to relieve pain and stop the virus.

Hair Care

WEDDERSPOON

Manuka Honey Organic Lipcare Gorgeous packaging, manuka honey, and natural flavors? Yes, please! These smoothing lip balms will transform chapped lips.

This coconutbased natural deodorant swipes on like a traditional balm. Activated charcoal controls moisture and odor.

Oral Care

GIOVANNI

2chic Ultra Volume Shampoo & Conditioner with Tangerine and Papaya Prevent scalp buildup and lift hair at the root for bouncy, shiny hair full of natural volume. MILLCREEK BOTANICALS

Biotin Therapy Formula Shampoo & Conditioner

Millcreek Botanicals combines nourishing biotin with hydrating argan oil and keratin protein for a healthy scalp and shiny hair.

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NATURE’S ANSWER

TOM’S OF MAINE

Essential Oil Toothpaste

Sea Salt Toothpaste

Clean and detoxify your mouth naturally. This peppermint toothpaste is infused with six essential oils, including eucalyptus and lemon.

This sea salt toothpaste formula naturally scrubs away surface stains and strengthens weak enamel with a refreshing mint flavor.

XLEAR SPRY

Herbal Mint Mouth Wash Healing Blend Xlear Spry works like a traditional mouthwash—without the damaging alcohol. Formulated with xylitol to inhibit bacteria.

• APRIL 2019 2/28/19 10:13 AM

Nature’s Premier Collagen and Hyaluronic Acid Matrix

NOT ALL COLLAGENS ARE ALIKE THE INGREDIENT LEADING BRANDS TRUST! BioCell Collagen® is clinically shown to:

• Promote joint comfort & mobility* • Enhance post-exercise recovery* • Support skin & joint collagens (type I, II & III)* • Reduce fine line and wrinkles* • Reduce Skin dryness* • Increase skin collagen*

Patented Synergistic Ingredient Hydrolyzed Collagen II

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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.

2/28/19 10:13 AM

Beauty Nutrients COLLAGEN & COLLAGEN BOOSTERS: TOP 7

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Beauty Within

Boost your collagen intake to support healthy skin repair and wrinkle improvement with this yummy watermelonbasil-flavored Multi Collagen Protein, infused with the antioxidant powerhouse astaxanthin.

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mykind Organics Organic Plant Collagen Builder This unique supplement is made from USDA-certified organic whole foods designed to help stimulate healthy collagen production in the body.

HEALTH DIRECT

AminoSculpt Collagen Energy Boost your energy and beauty in one shot. Medical-grade collagen peptides pair with fatiguebusting nutrients, including vitamin B12, amla, and green tea. You’ll enjoy the fruity Watermelon Punch flavor.

HEALTH LOGICS

BioCell Collagen + C with Biotin Hair, Skin & Nails BioCell Collagen is formulated to benefit hair, skin, and nails with a proprietary blend of type 2 collagen, hyaluronic acid, and chondroitin. It’s also infused with vitamin C and biotin.

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BioSil Hair, Skin, Nails

Get your daily beauty boost with these convenient vegetarian capsules. Cholinestabilized silicon nourishes your body’s three key beauty proteins: keratin, collagen, and elastin.

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Marine Collagen

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Supplement your body’s declining collagen levels with targeted type 1 hydrolyzed collagen peptides from wild-caught arctic cod. This blend also includes collagen-boosting vitamin C.

This vanillaflavored collagen powder delivers 6 grams of easy-toabsorb hydrolyzed collagen per serving. Add it to oatmeal, coffee, smoothies, etc.

HAIR, SKIN, & NAILS: TOP 7 BLUEBONNET

Beautiful Ally Keratin Care

Restore strong, shiny hair and help repair breakage or damage from the inside out with these soluble keratin supplement capsules. They’re also great for better-looking skin and nails.

FLORA

FloraSil Processing has removed silica from many of our foods. Replenish this key mineral for healthy skin, bones, hair, and nails with FloraSil. OM MUSHROOMS

COUNTRY LIFE

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More luminosity and elasticity, and less dark circle color, spots, and reddish-pink skin tone—these are the science-backed benefits of this grape seed extract and melon concentrate powder. DIAMOND HERPANACINE

Diamond Etern-L Age Rewind This head-to-toe anti-aging formula supports healthy eyes, brain, heart, joints, and more with the added benefit of more youthful-looking skin.

Om Beauty-Full Glow from within! This powder is 100 percent certified organic with a mix of biotin and chaga, a natural adaptogen that’s rich in antioxidants and beta glucans. RESERVEAGE NUTRITION

Lipid Beauty Complex Fight back against the inflammation that escalates signs of aging with this combination of whole-food marine nutrients packed with anti-inflammatory omega-3s. TERRY NATURALLY

Hair Renew Formula Combat thinning hair with a natural blend of zinc, B vitamins, biotin, and millet seed, which supports the body’s keratin production.

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• APRIL 2019 2/28/19 10:14 AM

HYDRATING CLEANSING PERFECTION

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ENERGIZING

CAFFEINE ALTERNATIVES If your day starts with a zombie-like stagger to your Nespresso machine, you might want to rethink your relationship with caffeine By Lisa Turner

â&#x20AC;¢ APRIL 2019

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t’s not that coffee (or tea) are bad; studies have shown that they’re high in antioxidants and may decrease the risk of diabetes, Parkinson’s, heart disease, and cancer. But slamming caffeine doesn’t give you true energy. Instead, it creates a fake rush by prompting the adrenal glands to release adrenaline and cortisol, stress hormones that, over time, deplete the adrenals and create an overall drop in true energy—and a greater dependence on caffeine as a drug. The same goes for energy drinks and shots laced with caffeine and guarana (a “natural” caffeine source). Even worse, they’re usually loaded with sugar, artificial flavors and colors, and preservatives, which studies show can lead to other adverse effects including arterial dilatation, aneurysm formation, rupture of large arteries, anxiety, insomnia, gastrointestinal upset, muscle twitching, headaches, and a decrease in insulin sensitivity. And that’s not just for heavy users: even one drink per day can dramatically increase blood pressure True energy—not the jittery, boundless feeling that derives from a surge of cortisol or adrenaline—comes from adenosine triphosphate (ATP). ATP is a usable form of energy for cells and is created from the foods we eat. Insufficient levels of ATP lead to both mental and physical fatigue. And while the occasional cup of coffee is fine, if you’re propping yourself up three times a day with espresso and strong black tea, it’s time for a change. Kick caffeine to the curb and try these energizing alternatives for a natural high.

GINSENG Traditionally used in Chinese medicine to nourish the organs, improve qi (vital energy), and increase stamina, ginseng is considered an adaptogen, meaning it supports and protects the body by rejuvenating and invigorating it. There are two main types of ginseng: American and Asian, also called Korean or Panax ginseng. Panax ginseng is considered more stimulating than American, and is your best choice for long-term vitality and overall balance. (Siberian ginseng, also called eleuthero, is not a true ginseng, although it has beneficial health properties of its own.) Panax ginseng appears to work by increasing production of ATP, in part via its antioxidant effects that protect mitochondria, and research supports its energy-enhancing effects. Studies show that it can effectively fight fatigue and is a promising treatment for people with chronic fatigue syndrome. It’s also been shown to enhance mental energy, especially attention, memory, and reaction time, and to ease depression, which is often associated with fatigue and lethargy. How to use it: Look for ginseng in tinctures and capsules, or in tea form as a substitute to your caffeinelaced morning brew.

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MACA

VITAMINS AND MINERALS These important nutrients play an essential role in cellular energy production, acting as coenzymes to free energy from the foods you eat, and even mild deficiencies can lead to fatigue, feelings of exhaustion, and poor concentration. Vitamins B6 and B12 in particular are necessary for maintaining myelin, a fatty compound that forms a sheath around the ends of nerve cells, insulating

Beauty Chai Serves 1

Excerpted from Super Powders by Katrine van Wyk. The spices found in traditional chai tea are warming, comforting, and exciting all at once. This version also includes some great skin-benefiting ingredients: pearl for that glowingfrom-within skin, collagen to plump and increase elasticity, and maca for hormone balance and energy. The spices are anti-inflammatory and blood sugar-balancing, and the heat from the pepper and ginger are great for boosting your digestive fire. ½ cup warm water 1 Tbs. sliced fresh ginger 1 tea bag (dandelion root, rooibos, or decaf chai blend) 1 cup almond milk 4 cardamom pods, smashed 1 cinnamon stick, or ¼ teaspoon ground cinnamon ¼ tsp. pearl powder ¼ tsp. maca ¼ tsp. rhodiola 1 Tbs. collagen peptides 1 tsp. raw honey

1. Place warm water and ginger in small pot, and bring to a simmer. Turn down heat, add tea bag, and let steep 5 minutes. Remove ginger and tea bag.

2. Add nut milk, cardamom pods, and cinnamon stick, and gently warm, being careful not to simmer or boil the milk.

3. Strain into a mug and add the adaptogen powders and collagen. Whisk well to combine. 4. Add raw honey, and sip. Per serving: 70 cal; 2g prot; 3g total fat (0g sat fat); 9g carb; 0mg chol; 190mg sod; 0g fiber; 6g sugar

RECIPE PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK

From the root of a Peruvian plant in the radish family, maca is an adaptogen that has been used traditionally to increase stamina, improve physical performance, and lessen fatigue. Studies show that maca can enhance physical performance and endurance, especially for athletes. It’s also been shown to relieve fatigue and enhance focus and mental clarity. And because maca has hormone-balancing properties, it’s especially helpful in reducing fatigue and easing depression related to hormonal shifts. Rhodiola is also worth mentioning. This adaptogen is often combined with maca in formulas. It works by impacting the neurotransmitters serotonin and dopamine for improved energy and mood. How to use it: Use maca in capsules or powder form, which you can add to smoothies. Gelatinized forms are easier to digest. Use rhodiola in capsule form.

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The Best Energy Booster You’ve Never Heard Of This trendy new supplement ingredient may hold the key to ultimate energy at any age // By Vera Tweed What do college students, their older siblings, parents, and grandparents have in common? The need for plenty of energy. The reasons may differ—from cramming for exams and playing sports to managing work and family schedules and overcoming age-related fatigue—but the underlying mechanism is the same. And so are the benefits of a novel supplement that enhances your own energy production without acting as a stimulant, so it won’t keep you up at night. The supplement is Robuvit, an extract from a specific species of French oak that was considered sacred in ancient times for its medicinal qualities. “We had to do things intuitively, hundreds of years ago, and now, we can actually look at what this individual tree species does,” says Fred Pescatore, MD, an integrative physician in New York, and author of The A-List Diet. In recent years, 17 studies have tested the supplement and found that it boosts energy in healthy people, as well as in those suffering from chronic fatigue syndrome. It also improves exercise recovery and performance, speeds up recovery from the flu, and improves the liver’s detoxification ability.

the study, blood tests used to measure liver enzymes and other markers showed that all participants had similar levels of damage. Half the group then took 300 mg daily of Robuvit for 12 weeks, and blood tests were repeated. The markers for liver health of those taking Robuvit improved significantly. Researchers concluded that the supplement demonstrated “significant protective activity,” likely because it is a strong antioxidant and has an anti-inflammatory effect. FASTER RECOVERY FROM FLU

Among his patients who took Robuvit during flu season, says Pescatore, “People were amazed at how quickly they got over the flu.” In a study of people who had already had the flu for 7–10 days, a daily dose of 300 mg of Robuvit speeded up recovery from lingering symptoms, including weakness, fatigue, and disturbed sleep.

HOW ROBUVIT WORKS

The tree from which Robuvit is extracted is the only known source of roburins, unique plant chemicals whose name comes from “robur,” the Latin word for strength or power. “Roburins work on the cellular function of the mitochondria,” says Pescatore. Mitochondria are microscopic energy-generating components in every cell. Robuvit enhances energy by helping mitochondria to burn fuel more efficiently.

RECIPE PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK

BETTER ENERGY, SLEEP, AND MOOD

Did You Know?

Several clinical trials have found that Robuvit improves energy and reduces work-related burnout in healthy adults of all ages. One study A hangover is a found that it also enhances mood and sleep. sign that your liver The supplement was tested in a group of is temporarily 40 middle-aged people who complained of QUICKER EXERCISE RECOVERY overloaded with fatigue, insomnia, and mood problems. They A study of 54 amateur triathletes found that toxins. all followed a lifestyle program for eight weeks, taking 300 mg of Robuvit daily during two weeks which included doing gentle exercise, restricting of training reduced muscle cramps and pain, and caffeine, and not eating or using electronic devices improved performance. Pescatore also has personal before bedtime. Half of the participants also took 300 mg daily experience with this effect. At age 57, he does trapeze workouts of Robuvit, and those taking the supplement experienced a twice a week. “You use every muscle in the body, and it’s significantly greater improvement in their symptoms, compared intense,” he says. “The first time I did trapeze, I literally couldn’t to the lifestyle-only group. move for a week. The second time I did it, I took Robuvit two Other studies have looked at people suffering from a combination days before and I was a completely different person.” of debilitating symptoms in chronic fatigue syndrome. “Clinical research shows that Robuvit helps to combat nagging chronic HOW TO TAKE ROBUVIT fatigue symptoms such as loss of memory and concentration, poor Robuvit is a patented ingredient found in several brands of sleep quality, headaches, sore throat, and extreme exhaustion,” supplements, including Jarrow Formulas and Life Extension. says Pescatore. Studies have found 300 mg daily to be an effective dose. Pescatore recommends taking Robuvit with food, at any time of day. It doesn’t interact with medications, but anyone with A HEALTHIER LIVER kidney disease should consult their doctor before taking any Environmental toxins, medications, and alcohol can overload supplement. Robuvit has not been tested on pregnant women. the liver’s capacity to break down waste materials and detoxify Energy improvement should be noticeable within a couple our bodies. Robuvit can help. of weeks of taking the supplement, but can occur much sooner. The supplement was tested in a group of 44 people with For faster flu recovery, take it at the first sign of symptoms. temporary liver damage from heavy drinking. At the start of

APRIL 2018

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them and allowing them to send signals faster and more efficiently, enhancing mental stamina and cognition. B12 is also involved in red blood cell production, necessary for oxygen transport and improved overall vitality. Magnesium is key for cellular energy production, and low levels can decrease physical stamina and lead to fatigue. Vitamin C is necessary for the synthesis of carnitine, which transports long-chain fatty acids into the mitochondria, where they’re used to produce energy; deficiencies have been shown to lead to depression and fatigue. In one study, volunteers who received 10 grams of vitamin C reported significant reductions in fatigue two hours after treatment, and the effects lasted for a full day. Although technically not a vitamin, CoQ10 is a vitaminlike nutrient that plays a critical role in ATP, the body’s primary source of fuel.

How to use them: Look for a highquality B-complex supplement; combine it with vitamin C and magnesium in sparkling water or juice for an uplifting, natural energy drink. For CoQ10: Use the active form (Ubiquinol) for maximum results.

CORDYCEPS From a type of parasitic fungus that grows on caterpillars in the mountainous regions of China, cordyceps has been used for thousands of years in traditional Chinese medicine to improve energy and endurance. (Modern versions are grown on grains, so they’re vegan). Cordyceps appears to work by boosting levels of

ATP, especially during conditions of stress, and by increasing insulin sensitivity, allowing cells to use energy more efficiently. In one study, people who took a cordyceps extract supplement for 12 weeks showed more than a 10 percent improvement in overall stamina and significantly increased their ability to work out longer. How to use it: Look for tinctures, extracts, and capsules. You can also find powdered or whole dried cordyceps. Add it to soups and stews, or hot herbal tea. You can also find single-serve packets of cordyceps powder mixed with coffee.

PEPPERMINT TEA Peppermint has a proven ability to enhance stamina, improve performance, and increase mental clarity. In one study, volunteers who drank water with peppermint oil had significant improvements in exercise performance, power, and energy. Inhaling peppermint essential oil has similar effects and can enhance alertness. Drinking peppermint tea with lots of water can also boost energy: even mild dehydration reduces feelings of tiredness. How to use it: Swap strong-brewed peppermint tea for your morning beverage; add a few drops of peppermint oil for extra invigoration. Or take a whiff of the essential oil straight from the bottle.

ENERGY BOOSTERS WE LOVE American Health Ester-C Effervescent (shown here in Natural Orange flavor) combines 1,000 mg of buffered vitamin C with replenishing electrolytes.

Mushroom Wisdom Super Cordyceps uses a concentrated hot water extract. And it’s cultivated with the most-researched strain, Cs-4.

Bio Nutrition Maca-Max contains maca from Peru in an easier-to-absorb gelatinized form.

Solgar Korean Ginseng Root Extract features a standardized extract of Panax ginseng root and powder.

Redd Remedies trueENERGY is a blend of vitamin B6 and herbs, including ginseng, rhodiola, and cordyceps.

• APRIL 2019

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100% % FERMENTED GREENS and PROTEIN & GREENS

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asktheNUTRITIONIST/

ANSWERS TO YOUR FOOD QUESTIONS

The Health Benefits of Going Organic Removing GMOs and pesticides from your diet can seriously reduce your body’s toxic burden ///BY MELISSA DIANE SMITH

: Not counting benefits to the environment, is there any evidence of benefits to health from eating an organic diet?

—Jenny T., Las Vegas

Yes, there certainly is. First, you need to understand the differences between organic farming and conventional farming. Certified organic farmers may not use synthetic chemical pesticides, artificial fertilizers, genetically modified organisms (GMOs), and unnecessary hormones or antibiotics. Instead of these

toxic substances, they use practices that restore, maintain, and enhance the health of the soil and ecosystem. This type of farming translates to more nutritious foods. Organic foods have 18–69 percent higher concentrations of health-protective antioxidants—along with lower levels of toxic heavy metals and pesticides—than conventionally grown foods, according to a 2014 meta-analysis examining 343 peer-reviewed publications in the British Journal of Nutrition. Organic farmers don’t use synthetic chemical pesticides, while conventional farmers apply, on average, 2–12 synthetic

Melissa Diane Smith is an internationally known journalist and holistic nutritionist who has more than 20 years of clinical nutrition experience and specializes in using food as medicine. She is the cutting-edge author of Going Against GMOs, Going Against the Grain, and Gluten Free Throughout the Year, and the coauthor of Syndrome X. To learn about her books, long-distance consultations, nutrition coaching programs, or speaking, visit her websites: melissadianesmith.com and againstthegrainnutrition.com.

pesticides to their crops. According to a study published earlier this year in the peer-reviewed journal Environmental Research, families who switched to an organic diet rapidly and dramatically reduced their exposure to four classes of pesticides—by an average of 60 percent after just six days of eating organic. Limiting that exposure is important, especially for kids. Residues of some widely used pesticides can trigger subtle

Did You Know?

Pesticide residues have been linked to several health issues in kids, so limiting their exposure by eating organic is important.

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Maca Pure 1,400

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asktheNUTRITIONIST changes in a child’s development, and have been linked to a wide range of health problems including attention deficit hyperactivity disorder (ADHD), autism, reduced fertility, obesity, and certain forms of cancer.

Lower Risk of Cancer A study reported in October 2018 in JAMA Internal Medicine found that eating organic can significantly cut your risk of developing cancer. The study, which followed close to 70,000 adults for five years, found a 25 percent decrease in the risk of all types of cancer among regular consumers of organic foods, compared to people who eat organic less often. The association was particularly marked in breast cancer among postmenopausal women (34 percent decreased risk) and in lymphoma (a staggering 76 percent decreased risk). “Things like cancer don’t just happen. They happen for a reason,” says Grain Brain author David Perlmutter, MD, in the new documentary Secret Ingredients. And now we’re seeing connections between the mechanisms of cancer and mechanisms by which glyphosate changes human physiology to increase the risk of cancer, says Perlmutter.

Success Stories of Real People In addition to some scientific studies that show benefits, remarkable success stories of people explaining how they recovered from numerous ailments after switching to an organic diet are growing. The Secret Ingredients documentary shares personal accounts of more than a dozen people who turned around a wide variety of serious health conditions—including breast cancer, infertility, and life-threatening food allergies—after adopting an organic diet that avoided GMOs and food sprayed with pesticides. For example, Kathleen DiChiara and her family were collectively struggling with 21 chronic diseases. Kathleen experienced a severe health crisis— sudden onset neuropathy in her legs, followed by surgery, followed by paralysis and chronic pain syndrome. Her children suffered

T ORGANIC TIPS The following are the top things to keep in mind when transitioning to an organic diet. organic is an investment in health, but there are ways to make it more * Buying affordable. You may pay more than you did buying conventional foods, but if you’re

* * *

careful, you may not. Just watch for sales and special discounts at natural food stores, comparison shop, and stock up on organic staples when you see a super deal. Eating organic can be socially inconvenient, so you have to think ahead. Always have organic snacks on hand that you can take with you, and take your own organic dishes or desserts to parties. Keep it simple: Eat what you normally eat, just substitute organic versions of those foods. Go from vegetables to organic vegetables, cookies to organic cookies, and so forth. When you can, choose foods with both the USDA Organic label and the Non-GMO Project Verified label. If you can’t, opt for foods with the USDA Organic seal.

Foods labeled with the USDA Organic seal are produced without the use of GMOs, synthetic chemical pesticides and fertilizers, sewage sludge, irradiation, artificial dyes, artificial sweeteners, and antibiotics and artificial growth hormones (in the production of meat, dairy, and eggs). In contrast, products that carry the Non-GMO Project Verified seal are independently verified to be in compliance with North America’s only third-party standard for GMO avoidance, including testing of at-risk ingredients. But these foods still could be sprayed with glyphosate or other synthetic pesticides and you wouldn’t know it. That is why seeking out organic foods is important.

from chronic conditions of their own. Her oldest son had autistic spectrum disorder. Her middle son had asthma, chronic bronchitis, bloating, and mood swings. Her youngest son had rashes and allergies, and eventually experienced an anaphylactic reaction. When she eliminated pesticides and GMOs from her kitchen by adopting an all-organic diet, she recovered her health so much that she no longer feels she has a disability, and her children improved their varied chronic health problems too. This type of evidence is often called anecdotal. But, in the film, physician Perlmutter explains that multiple anecdotes make up data, meaning that each individual anecdote ultimately accumulates to a body of information that we can call data. Plus, these anecdotes really matter to those individuals, dramatically improving their lives in significant health-enhancing ways.

Glyphosate’s Harmful Effects It makes sense that eating organic foods would upgrade health to overcome disease,

says Perlmutter. The herbicide glyphosate, for example, is a metal chelator, antibiotic (that can kill good bacteria), endocrine or hormone disruptor, and probable human carcinogen. For all of these reasons, it sets up what he calls “a perfect storm” of ways it deteriorates body health. By eating organic foods that aren’t sprayed with glyphosate and other pesticides, people remove the ingredients that cause the most toxic burden for the body’s best function. Doing that helps restore the body’s innate ability to heal itself, no matter what health condition each of us has. In her practice in Northern California, veteran pediatrician Michelle Perro, MD, coauthor of What’s Making Our Children Sick?, has seen similar clinical data. Perro says switching to an organic diet doesn’t just help dramatically improve the health of the children who are most sick. It offers health benefits for all members of the family, some quite dramatically. Do you have a question for the nutritionist? We would love to hear from you. Please email your questions to bnaskthenutritionist@gmail.com.

• APRIL 2019

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eating4HEALTH/

FOODS & ME ALS THAT HE AL

Fertility Foods

Trying to conceive? These seven foods can make it easier ///BY LISA TURNER With fertility rates in the United States dropping to a record low, making babies isn’t as simple as it used to be. Experts attribute the decline in part to lifestyle factors including excess weight, stress, lack of exercise, and environmental influences. And diet is key: a number of vital nutrients are critical for ovulation, egg health, sperm quality, and, ultimately, the ability to conceive. In general, diets high in sugar are linked with reduced fertility for both women and men, while a diet rich in vegetables, full-fat dairy, and plenty of plant protein increases fertility. Start with a whole-foods diet, organic whenever possible, and focus on these seven foods to boost your baby-making ability. Pumpkin seeds are excellent sources of zinc, a mineral that’s critical for conception. In a recent study, researchers found that a zinc deficiency can negatively affect the early stages of egg development, reducing the ability of egg cells to divide and be fertilized. Zinc has also been linked with testicular development, sperm maturation, and testosterone synthesis, and in women, it plays a role in ovulation and the menstrual cycle. Pumpkin seeds are also rich in vitamin E, which has been shown to protect against reproductive disorders and can improve semen quality and sperm motility in men, especially when combined with selenium. Beans, lentils, nuts, seeds, and eggs are other good sources of vitamin E, while wheat germ oil, nuts, peanuts, and sunflower seeds are high in zinc. Recipe Tips: Make pesto with pumpkin seeds, basil, garlic, and olive oil; grind pumpkin seeds with sunflower seeds and almonds for a flavorful nut butter; finely chop pumpkin seeds and add to guacamole.

Spinach is loaded with iron, a crucial mineral that can increase the chances of conceiving. Iron deficiency has a significant influence on fertility, and in one study, higher iron intake was linked with a 40 percent lower risk of ovulatory infertility. A cup of cooked spinach has twice as much iron as a serving of beef, and some studies suggest vegetarian sources may be better for overall health. Other options for iron: lentils, beans, peanut butter, pumpkin seeds, almonds, oysters, and clams. Recipe Tips: Sauté baby spinach, black olives, and chopped tomatoes in olive oil; purée spinach, Greek yogurt, garlic, and red pepper flakes for a healthy dip or spread; bake chopped spinach, mushrooms, onions, and eggs in individual muffin cups for on-the-go breakfasts. Blackberries are rich in a variety of antioxidants, crucial for preventing free radical damage to reproductive organs in both women and men. Oxidative stress affects male fertility and impacts normal embryonic development, and studies show that antioxidants may enhance fertility, improve sperm motility and quality, and help prevent age-related decline in fertility in women. Get yours from food: the most potent choices include blueberries, cherries, green tea, pomegranates, apricots, pecans, walnuts, artichokes, and cocoa. Recipe Tips: Toss blackberries with arugula, red onions, walnuts, and a light vinaigrette; chop them and mix with diced mangos, finely chopped jalapeño, green onions, cilantro, and lime juice for a fruity salsa; purée blackberries with vanilla Greek yogurt and freeze in an ice cream maker.

Walnuts are high in both omega-3 and omega-6 fatty acids, and adding walnuts to a typical diet has been shown to improve sperm vitality, motility, and morphology (size and shape). Other studies suggest that omega-3 fats, including ALA (from plant sources) and EPA and DHA (from animal sources) also improve female fertility, though researchers note that eating fish with high levels of environmental toxins could dampen this benefit. Recipe Tips: Chop toasted walnuts and add to cooked quinoa with chickpeas, chopped red pepper, and minced chives; toss walnuts with baby spinach, cooked beet cubes, sliced pears, and a walnut-oil vinaigrette; simmer walnuts in broth with cauliflower, mushrooms, and onions, and purée into a creamy soup. Greek yogurt is high in vitamin D, which supports the reproductive processes in both women and men. Vitamin D deficiency is a risk marker for reduced fertility in women. In sufficient amounts, it can enhance semen quality and improve testosterone in men. Greek yogurt is also high in probiotics, which have been shown to improve sperm quality and motility, and may improve the chances of conceiving. Other fertility-forward dairy choices include goat cheese, Swiss cheese, and whole milk. Interestingly, low-fat dairy appears to increase the risk of infertility, while high-fat dairy boosts the chances of conceiving, so stick to full-fat varieties. Recipe Tips: Mix plain Greek yogurt with finely chopped chives for a sour cream alternative; blend yogurt with dill, parsley, garlic powder, onion, chives, and apple cider vinegar for a riff on ranch dressing; mix it with finely chopped cilantro, cumin, and finely chopped spinach, and top with poached eggs.

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eating4HEALTH Fish en Papillote with Olives and Walnut–Yogurt Sauce Makes 4 servings

This easy, elegant meal combines white fish with fertility-boosting olives, walnuts, spinach, and yogurt. Choose clean, low-mercury fish options such as tilapia, trout, or sole. Or use wild-caught Alaskan salmon or boneless, skinless sardines—they’re low in toxins and high in omega-3s that support fertility in both women and men. The parchment-folding technique is easier than it sounds. For a stronger seal, brush the edges of the parchment packet with a beaten egg white. 4 large squares parchment paper (about 14 inches) 4 six-oz. white fish fillets 2 Tbs. olive oil 1 small yellow onion, thinly sliced 2 cups baby spinach leaves, coarsely chopped ½ cup chopped black and/or green olives 4 sprigs fresh rosemary 1 cup walnuts 1 cup full-fat plain Greek yogurt 4 large garlic cloves, finely minced ¼ cup minced fresh rosemary needles Juice from one small lemon ¼ tsp. red pepper flakes, or to taste

1. Preheat oven to 375°F. Fold each parchment

square in half. Using sharp scissors, cut each sheet into heart shape, and unfold. on flat surface. Arrange one piece of fish on one side of paper. Drizzle with olive oil. Layer onions, spinach, and olives on top, and sprinkle with salt and pepper. Place one rosemary sprig on top of olives, and fold the other side of the parchment over fish and vegetables.

3. Working from one end of the parchment,

tightly roll and fold the edges to form a tight seal. Carefully transfer the packet to baking sheet, and repeat with the remaining parchment, fish, and toppings.

➏ Navy beans (small white kidney beans) are high in iron, and are an excellent source of vegetable protein— one cup contains 15 grams, almost a third of the daily recommendation. Studies show that a higher intake of animal protein is linked with greater risk of infertility, and that replacing some animal protein with vegetarian sources may reduce infertility by as much as 50 percent. Recipe Tips: Purée navy beans with cashew butter, olive oil, and garlic for a twist on hummus; simmer them in broth with diced carrots, leeks, kale, and a sprig of thyme; bake them in tomato sauce with onions and molasses.

➐ Olives are high in healthy fats that help reduce inflammation and improve the body’s sensitivity to insulin, critical in improving fertility. Swapping healthy fats for unhealthy sources—especially trans fats—can boost your chances of conception; studies show that eating trans fats can increase the risk of infertility. You’ll also find healthy fats in almonds, walnuts, olive oil, avocados, and wild salmon. Recipe Tips: Toss olives with olive oil, fennel seeds, and red pepper flakes, and roast in a hot oven; chop olives in a food processor with capers, parsley, and anchovies for tapenade.

4. Transfer baking sheet with parchment

packets to oven and bake 12–14 minutes, depending on thickness of fish. (Thin fillets, such as tilapia, may cook as quickly as 10 minutes.)

5. While fish is baking, place walnuts

in small food processor and process until finely ground. Add yogurt, garlic, rosemary, lemon juice, and red pepper flakes, and process until well-combined. Season to taste with salt and pepper, and transfer to serving dish.

6. When fish is done, remove baking sheet

from oven. Carefully transfer each pouch to individual serving plate and serve with yogurt sauce on the side.

Per serving: 580 cal; 44g prot; 41g total fat (6g sat fat); 12g carb; 110mg chol; 250mg sod; 4g fiber; 4g sugar

PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK

2. Place one sheet of cut parchment paper

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E A SY WAYS TO BOOST YOUR NUTRITION

Turmeric Power This popular ingredient is for more than just smoothies. Just try it in these mouthwatering, inflammation-busting meatballs Vietnamese Pork Meatballs

Serves 4 Recipe adapted from The Goodness of Ginger & Turmeric by Emily Jonzen. These delicately spiced meatballs are served over a bed of soft rice noodles and sharp, pickled vegetables. Don’t be put off by the long list of ingredients, this dish is easy to prepare and both the meatballs and the dipping sauce can be made up to 24 hours in advance and refrigerated until ready to cook.

shallot, ginger, turmeric, lemongrass, chili, and 2 tsp. fish sauce in medium bowl until well combined. Form mixture into flattish, tablespoon-sized meatballs, and set aside in fridge until ready to cook.

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2. To prepare vegetables and dipping sauce, combine 3 Tbs. fish sauce, rice wine vinegar, lime juice, and sugar. Taste and adjust seasonings as desired.

3. Put grated carrots and radishes in medium

bowl, and pour over half of sauce. Toss to coat, and set aside to lightly pickle. Pour remaining sauce into small bowl and set aside for dipping.

4. Heat peanut oil in large skillet over medium heat. Add meatballs, and cook 3–4 minutes per side, until brown all over and completely cooked through.

5. Divide noodles among four serving plates.

Top with meatballs and vegetables. Garnish with lettuce, herbs, and a sprinkling of chili. Serve with lime wedges and dipping sauce on the side.

Per serving: 600 cal; 25g prot; 28g total fat (9g sat fat); 63g carb; 80mg chol; 1420mg sod; 3g fiber; 9g sugar

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PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK

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1. To make meatballs, mix ground pork, garlic,

1 lb. free-range ground pork 2 garlic cloves, crushed 2 shallots, finely chopped 1 2-inch piece ginger, peeled and finely grated 1 Tbs. turmeric powder 2 stalks lemongrass, tough outer leaves removed, white part finely chopped 1 red chili, finely chopped 2 tsp. plus 3 Tbs. fish sauce 3 Tbs. rice wine vinegar Juice of 2 large limes 3 tsp. soft light brown sugar

2 medium carrots, peeled and grated 1 cup radishes, julienned or roughly grated 2 tsp. peanut oil 1 8 oz. pack rice vermicelli noodles, cooked to package directions, rinsed under cold water, and drained ½ head round lettuce, shredded Handful roughly chopped coriander and mint leaves for garnish Sliced red chili, to taste 1 large lime, quartered

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PHOTOGRAPHY: PORNCHAI MITTONGTARE; FOOD STYLING: CLAIRE STANCER; PROP STYLIST: ROBIN TURK

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Better Nutrition April 2019 Issue

Articles inside

The Keto Diet for Dogs